This training program outlines a 4 day split with one hour each day focused on movement skills and conditioning on day one, and power and strength development for the remaining days. Day one includes a warm up followed by exercises focusing on linear speed, plyometrics, and linear conditioning. The other days include explosive exercises using Olympic lifts, stretches for the quadriceps and psoas muscles, and pairing exercises that target the knees with vertical, horizontal, and rotational pulls and stretches.
This training program outlines a 4 day split with one hour each day focused on movement skills and conditioning on day one, and power and strength development for the remaining days. Day one includes a warm up followed by exercises focusing on linear speed, plyometrics, and linear conditioning. The other days include explosive exercises using Olympic lifts, stretches for the quadriceps and psoas muscles, and pairing exercises that target the knees with vertical, horizontal, and rotational pulls and stretches.
This training program outlines a 4 day split with one hour each day focused on movement skills and conditioning on day one, and power and strength development for the remaining days. Day one includes a warm up followed by exercises focusing on linear speed, plyometrics, and linear conditioning. The other days include explosive exercises using Olympic lifts, stretches for the quadriceps and psoas muscles, and pairing exercises that target the knees with vertical, horizontal, and rotational pulls and stretches.
Warm up Linear Linear Speed Plyo Linear conditioning Torso power - med ball Power and Strength Development - One hour Expolosive - Olympic Stretch - Quad and Psoas Pair 1 Pair 1 Pair 1 Pair 1 Knee dominate 2-leg Stretch - Lat Vertical Pull Triset One Knee dominate 1-leg Horizontal Pull Stretch-Rotational Rotary or rehab/specialty