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Renegade Training

Renegade Training

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Published by: Michael Williamson Jr. on Nov 23, 2011
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DEVELOPMENT CATAGORIES

1. WORK CAPACITY
2. MUSCLE FLEXIBILITY
3. RANGE OF MOTION
4. CORE DEVELOPMENT
5. LINEAR SPEED PROGRESSION
6. LATERAL AGILITY AND QUICKNESS
7. POWER AND EXPLOSION
8. DYNAMIC STRENGTH ENHANCEMENT
9. SPIRITUAL DEVELOPMENT
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5
10
15
20
G
WARM UP SEQUENCE
3. WALKING HAMSTRING KICKS
3. WALKING TOE GRABS
4. WALKING LUNGES
5. WALKING ATLAS STRETCH
6. WALKING QUAD STRETCH
7. SLOW SHUFFLE (1/4)
9. FORWARD TUMBLE
10. BACKWARDS TUMBLE
11. TRIPOD TUMBLE
12. HIGH KNEES
13. BUTT KICKS
14. B SKIPS
15. B SKIPS (BASIC HIGH KNEE)
16. C SKIPS (EXTEND KNEE AND PROPELL DOWN)
17. STANCE AND STARTS
18. PARTNER LEG SWINGS
2. WALKING KNEE TO CHEST
1.WALKING HIP SITS
8.LATERAL HIGH KNEE SKIPS
CIRCUIT STATIONS
1UMP ROPE SEQUENCE 120 SEC (x2)
0-15 BASIC
15-30 ALI SHUFFLE
30-45 SLALOM
45-60 HIP TURNS (FEET PARALLEL)
60-75 HIP TURNS (LT. FOOT FORWARD)
75-90 HIP TURNS (RT. FOOT FORWARD)
90-105 ALI SHUFFLE
105-120 HIGH KNEES
120-150 REST
AGILITY LADDER CIRCUIT
-Straight Iorward run
-Lateral run
-Crossover Run
-B skip
-2 Foot Hop (Side)
-1 Foot Hop (Front)
-1 Foot Hop (Side)
-2 Foot Slalom
-1 Foot Slalom (L/R)
-1/4 turns
-Carioca
-2 Forward, 1 Back
-In and Out
-Icky ShuIIle
-90 Degree Agility Drills
HURDLE HIP MOBILITY
1. Side Movement, Lead Leg Over (right leg Irom right side)
2. Side Movement Crossover Leg Over (right leg Irom leIt side)
3. Side Movement Alternate (Irom right side)
4. Front Movement From Side
5. Front Movement Down Center
6. Duck Under, Low Throughout
7. Duck Under, Pop Up Between
8 . Duck Under, Twist, Low Thro u g h o u t
9. Duck Under, Twist, Pop Up Between
10. Forward Zig-Zag, Duck Under
Note: The hurdles should be set at hip height Ior all 10 exercises.
MEDICINE BALL SEQUENCES
Circuit A
1. Chest pass
2. One-hand twisting chest pass (right
forward)
3. One-hand twisting chest pass (left forward)
4. Step-in chest pass (right forward)
5. Step-in chest pass (left forward)
6. Overhead pass
7. Walking overhead pass (right
forward)
8. Walking overhead pass (left forward)
9. Scoop forward
10. Scoop backward
Circuit B
1. Two-hand swing (R)
2. Two-hand swing (L)
3. One-hand swing (R )
4. One-hand swing (L)
5. Seated throwing twist (R)
6. Seated throwing twist (L)
7. Seated twist (R)
8. Seated twist (L)
9. Sit-up pass
10. Russian twist
CORE DEVELOPMENT
1. Legs straight up and held together
2. Legs straight up and spread apart
3. Legs up in an "L¨ shape (Heel,
Toes)
4. Stand rd sit-up
5. Side- sit (right side)
6. Side- sit (left side)
7. Leg raises, pike position
8. Leg raises, tuck position
9. Reverse crunches/Dragon
flags
10. Chinees
HAND COMBAT
5 MIN STATIONS (6 STATIONS PER DAY)
CIRCUIT STATIONS (CONT.)
BAG DRILL SEQUENCE
1. Forward Run Over Bags
2. Forward Run/Chop Over Bag
3. Forward Zig-Zag Around Bags
4. Forward Shuffle Around Bags
5. Lateral Run Over Bags
6. Lateral Run Down and Back
1. BOX
2. "X¨
3. STAR
4. CHAÌR
5. "M¨
6. TENNÌS BALL DRÌLLS
CONE DRILL SEQUENCE
POST WORKOUT STRETCH
(26 Stretches/10 seconds per stretch)
1. Side Right
2. Side Left
3. Crossover Right
4. Crossover Left
5. Middle Reach
6. Warrior Right
7. Warrior Left
8. Bent lunge Right
9. Bent lunge Left
10. Triangle Right
11. Triangle Left
12. Downward Dog
13 . Cobra
14. Lower Back
15. Prayer Right
16. Prayer Left
17. Hurdle Right
18. Hurdle Left
19. Butterfly
20. Legs Apart Middle
21. Legs Apart Right
22. Legs Apart Left
23. Leg Under Right
24. Leg Under Left
25. Quad Right
26. Quad Left
LINEAR SPEED DEVELOPMENT
1. DÌRTY (100 yds.)
2. DÌRTY (50 yds.)
3. SHUTTLE (25 yds) -Timed-
4. ½ SHUTTLE (25 yds) -Timed-
5. GASSERS -Timed-
6. ½ GASSERS -Timed-
7. FLYÌNG SPRÌNTS (Build-ups)
8. PACE OF THE GAME (15 min.)
9. PT's -Timed-
10. THE SNAKE
ALTERNATES
1. TURKÌSH GET UPS (BW)
2. BURPÌES
3. GPP's
4. DRAGON FLAGS
5. SLED WORK
6. PLATE CARRÌES
7. MED BALL CÌRCUS
GAMEDAY IN THE WEIGHTROOM
(END OF CYCLE TESTING CATAGORIES)
1. FULL SHUTTLE (FRIDAY)
2. VERTICAL
3. 40 YD
4. 20 YD
5. POWER CLEAN
6. BACK SQUAT
7. BENCH PRESS
8. 5-10-5
9. 3 CONE
10. STRATEGY/POSITIVE
MENTALITY TEST (WRITTEN)

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