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Conditioning 2016

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Dustin Sealey

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Conditioning

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Conditioning

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17 views9 pages

Conditioning 2016

Uploaded by

Dustin Sealey

Conditioning

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DAY1

Set1Sprint5yardsbackandforth3timesRest20Seconds
Carioca20yardsbackandforth2times
Rest20Seconds
BackwardShuffle25yardsSprintbacktoGoalLine
BackwardShuffle25yardsSprintbacktoGoalLineRest20
Seconds
Sprintforward5yardsandbackpedal5yardsbackandforth
3times
Rest1:30
Set2Shuffle5yardsbackandforth3timesRest20Seconds
5tuckjumpsSprint20yardsSprintbacktoGoalLine
Rest20Seconds
Cariocasameleginfront25yardsbackandforth2timesRest
20SecondsSprintforward5yardsandbackpedal5yards
backandforth4times
Rest1:30
Set3Sprintforward5yardsandbackpedal5yardsbackand
forth3timesRest20Seconds5squatjumpsSprint25yards
SprintbacktoGoalLine
Rest20Seconds
Cariocasamelegbehind20yardsbackandforth2times
Rest20Seconds
Sprintforward5yardsandbackpedal5yardsbackandforth
4times
Rest1:30
Set4Sprint5yardsbackandforth3times
Rest20SecondsCarioca20yardsbackandforth2times
Rest20SecondsBackwardShuffle25yardsSprintbackto
GoalLineBackwardShuffle25yardsSprintbacktoGoalLine

Rest20SecondsSprintforward5yardsandbackpedal5yards
backandforth3times

Day2

Set1

Sprint5yardsbackandforth3timesRest20Seconds
Carioca20yardsbackandforth2timesRest20
SecondsBackwardShuffle25yardsSprintbacktoGoalLine
BackwardShuffle25yardsSprintbacktoGoalLine
Rest20
SecondsSprintforward5yardsandbackpedal5yardsback
andforth3times
Rest1:30

Set2

Shuffle5yardsbackandforth3timesRest20Seconds5
tuckjumpsSprint20yardsSprintbacktoGoalLine
Rest20Seconds
Cariocasameleginfront25yardsbackandforth2times
Rest20Seconds
Sprintforward5yardsandbackpedal5yardsbackandforth
4times
Rest1:30

Set3

Sprintforward5yardsandbackpedal5yardsbackandforth
3timesRest20Seconds5squatjumpsSprint25yardsSprint
backtoGoalLine
Rest20Seconds
Cariocasamelegbehind20yardsbackandforth2times

Rest20Seconds
Sprintforward5yardsandbackpedal5yardsbackandforth
4times
Rest1:30

Set4

Sprint5yardsbackandforth3timesRest20Seconds
Carioca20yardsbackandforth2timesRest20Seconds
BackwardShuffle25yardsSprintbacktoGoalLine
BackwardShuffle25yardsSprintbacktoGoalLineRest20
Seconds
Sprintforward5yardsandbackpedal5yardsbackandforth
3times

Day3
Set1
Sprint5yardsbackandforth3times
Rest20Seconds
Carioca20yardsbackandforth2times
Rest20Seconds
BackwardShuffle25yardsSprintbacktoGoalLine
BackwardShuffle25yardsSprintbacktoGoalLine
Rest20Seconds
Sprintforward5yardsandbackpedal5yardsbackandforth
3timesRest1:30

Set2
Shuffle5yardsbackandforth3times
Rest20Seconds
5tuckjumpsSprint20yardsSprintbacktoGoalLineRest20
SecondsCariocasameleginfront25yardsbackandforth2
timesRest20SecondsSprintforward5yardsandbackpedal5
yardsbackandforth4timesRest1:30

Set3
Sprintforward5yardsandbackpedal5yardsbackandforth
3timesRest20Seconds5squatjumps
Sprint25yardsSprintbacktoGoalLineRest20Seconds
Cariocasamelegbehind20yardsbackandforth2timesRest
20SecondsSprintforward5yardsandbackpedal5yardsback
andforth4timesRest1:30

Day4
Set1
Sprint5yardsbackandforth3times
Rest20Seconds
Carioca20yardsbackandforth2times
Rest20Seconds
BackwardShuffle25yardsSprintbacktoGoalLine

BackwardShuffle25yardsSprintbacktoGoalLineRest20
Seconds
Cariocasamelegbehind20yardsbackandforth2timesRest
20SecondsSprintforward5yardsandbackpedal5yardsback
andforth4times
Rest20Seconds
Powerskip40yardsandsprintbackwardsbacktoGoalLine
Rest2:00

Set4
Sprint5yardsbackandforth3times
Rest20Seconds
Carioca20yardsbackandforth2times
Rest20Seconds
BackwardShuffle25yardsSprintbacktoGoalLine
BackwardShuffle25yardsSprintbacktoGoalLineRest20
Seconds
Sprintforward5yardsandbackpedal5yardsbackandforth
3timesRest20SecondsPowerskip40yardsandsprint
backwardsbacktoGoalLine

GameSpeedConditioningField
CompleteEachSprintwith100%Effort
Level4

Sprintforward5yardsandbackpedal5yardsbackandforth
3timesRest20SecondsPowerskip50yardsandsprint
backwardsbacktoGoalLine
Rest2:00

Set3
Sprintforward5yardsandbackpedal5yardsbackandforth
3timesRest20Seconds5squatjumps
Sprint25yardsSprintbacktoGoalLineRest20Seconds

Day5
Set1
Sprint5yardsbackandforth3times
Rest20Seconds
Carioca20yardsbackandforth2times

Rest20Seconds
BackwardShuffle25yardsSprintbacktoGoalLine
BackwardShuffle25yardsSprintbacktoGoalLineRest20
Seconds
Sprintforward5yardsandbackpedal5yardsbackandforth
3timesRest20SecondsPowerskip50yardsandsprint
backwardsbacktoGoalLine
Rest20Seconds
Sprint50yardsbackandforth2times
Rest2:00
Set2
Shuffle5yardsbackandforth3times
Rest20Seconds
5tuckjumpsSprint20yardsSprintbacktoGoalLineRest20
SecondsCariocasameleginfront25yardsbackandforth2
timesRest20SecondsSprintforward5yardsandbackpedal5
yardsbackandforth4timesRest20Seconds12splitsquat
jumpsRest20SecondsSprint50yardsbackandforth2times
Rest2:00
Set3
Sprintforward5yardsandbackpedal5yardsbackandforth
3timesRest20Seconds5squatjumps
Sprint25yardsSprintbacktoGoalLineRest20Seconds

GameSpeedConditioningField
CompleteEachSprintwith100%EffortLevel5
Cariocasamelegbehind20yardsbackandforth2times
Rest20Seconds
Sprintforward5yardsandbackpedal5yardsbackandforth
4timesRest20SecondsPowerskip40yardsandsprint
backwardsbacktoGoalLine
Rest20Seconds
Sprint50yardsbackandforth2times
Rest2:00
Set4
Sprint5yardsbackandforth3times
Rest20Seconds
Carioca20yardsbackandforth2times
Rest20Seconds
BackwardShuffle25yardsSprintbacktoGoalLine
BackwardShuffle25yardsSprintbacktoGoalLineRest20
Seconds
Sprintforward5yardsandbackpedal5yardsbackandforth
3timesRest20SecondsPowerskip40yardsandsprint
backwardsbacktoGoalLine

Rest20Seconds
Sprint50yardsbackandforth2times

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