High Performance Strength and Conditioning Workout
Foundational training Macrocycle
Foundational training Macrocycle 2-C
High School Level Foundational training Macrocycle 2-C Weeks 7-12 of Macrocycle 2 for Foundational training. This is a Friday workout(lower back, lats, abs, biceps). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in supersets of 2-3 exercises with 60...
Foundational training Macrocycle 2-B
High School Level Foundational training Macrocycle 2-B Weeks 7-12 of Macrocycle 2 for Foundational training. This is a Wednesday workout(chest, shoulders, triceps, forearms). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets with 45...
Foundational training Macrocycle 2-A
High School Level Foundational training Macrocycle 2-A Weeks 7-12 of Macrocycle 2 for Foundational training. This is a 3 times a week resistance training program(Mondays-Wednesdays-Fridays. This is a Monday workout(quads, abs, hams, calves, neck). Complete agility...
Foundational Macrocycle 1-C
{module [175|rounded]} High School Level Foundational training Macrocycle 1-C Weeks 1-6 of Macrocycle 1 for Foundational training. This is a Friday(lower back, lats, biceps, abs and neck). Do 5-10 minutes of a dynamic warm-up to start workout. Complete straight sets...
Foundational Macrocycle 1-B
{module [175|rounded]} High School Level Foundational training Macrocycle 1-B Weeks 1-6 of Macrocycle 1 for Foundational training. This is a Wednesday workout(chest, shoulders, triceps, forearms). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in...
Foundational Macrocycle 1-A
{module [175|rounded]} High Level Foundational training Macrocycle 1-A Weeks 1-6 of Macrocycle 1 for Foundational training. This is a 3 times a week resistance program(Mondays-Wednesdays-Fridays), with Mondays for quads, hams, calves, abs; Wensdays for chest,...
Functional training Macrocycle
High Level Functional training Macrocycle 2-C
{module [175|rounded]} High School Level Functional training Macrocycle 2-C Weeks 13-18 of Macrocycle 2 for Functional training. This is a Friday workout(lower back, lats, biceps). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets with...
High Level Functional training Macrocycle 2-B
{module [175|rounded]} High School Level Functional training Macrocycle 2-B Weeks 13-18 of Macrocycle 2 for Functional training. This is a Wednesday workout(chest, shoulders, triceps, forearms). Do 5-10 minutes of a dynamic warm-up to start the workout. Complete...
High Level Functional training Macrocycle 2-A
{module [175|rounded]} High School Level Functional training Macrocycle 2-A Weeks 19-23 of Macrocycle 2 for Functional training. This is a 3 times a week resistance training (Mondays-Wednesdays-Fridays), with Tuesdays for an agility workout. T hursdays and Sundays...
High Level Functional training Macrocycle 1-C
{module [175|rounded]} High School Level Functional training Macrocycle 1-C Weeks 13-18 of Macrocycle 1 for Functional training. This is a Friday workout(lower back, lats, biceps, abs and neck). Do 5-10 minutes of a dynamic stretching warm-up to start workout....
Functional training Macrocycle 1-B
{module [175|rounded]} High School Level Functional training Macrocycle 1-B Weeks 13-18 of Macrocycle 1 for Functional training. This is a Wednesday workout(chest shoulders, triceps). Perform 5-10 minutes of a dynamic warm-up. Complete in straight sets with 60 seconds...
Functional training Macrocycle 1-A
{module [175|rounded]} High School Level Functional training Macrocycle 1-A Weeks 13-18 of Macrocycle 1 for Functional training. This is a 3 times a week resistance program(Mondays-Wednesdays-Fridays), with Mondays for quads, calves, hams, abs; Wednesdays for chest,...
In-Season training Macrocycle
High Level In-Season training Macrocycle 2-A
{module [175|rounded]} High School Level In-Season training Macrocycle 2-A Weeks 38-43 of Macrocycle 2 for In-Season training. This is a 2x a week workout. Do 5-10 minutes of a dynamic warm-up to start workout. Rest 30 seconds between sets. Balance on extreme balance...
High Level In-Season training Macrocycle 1-A
{module [175|rounded]} High School Level In-Season training Macrocycle 1-A Weeks 32-37(or longer) of Macrocycle 1 for In-Season training. This is a 2 times a week resistance program(Monday and Thursday), Perform 5-10 minutes of a dynamic warm-up to start workout....
Pre-Season training Macrocycle
High Level Pre-Season training Macrocycle 2-B
High School Level Pre-Season training Macrocycle 2-B Weeks 25-31 of Macrocycle 2 for Pre-Season training. This is a Wednesday workout(chest, shoulders, triceps, forearms). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets of 60 seconds...
High Level Pre-Season training Macrocycle 2-A
{module [175|rounded]} High School Level Pre-Season training Macrocycle 2-A Weeks 25-31 of Macrocycle 2 for Pre-Season training. This is a 3 times a week program(Mondays-Wednesdays-Fridays), with Tuesdays for agility workout. Thursdays and Sundays off. This is a...
High Level Pre-Season training Macrocycle 1-C
{module [175|rounded]} High School Level Pre-Season training Macrocycle 1-C Weeks 19-24 of Macrocycle 1 for Pre-season training. This is a Friday workout(lower back, lats, biceps, abs). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets...
High Level Pre-Season training Macrocycle 1-B
{module [175|rounded]} High School Level Pre-Season training Macrocycle 1-B Weeks 19-24 of Macrocycle 1 for Pre-Season training. This is a Wednesday workout(chest, shoulders, triceps). Perform 5-10 minutes of a dynamic warm-up. Complete in supersets of 2-3 exercises...
High Level Pre-Season training Macrocycle 1-A
High School Level Pre-Season training Macrocycle 1-A Weeks 19-24 of Macrocycle 1 for Pre-Season training. This is a 3 times a week resistance program(Mondays, Wednesdays and Fridays), with Tuesdays for agility workout.Thursdays and Sundays off. This is a Monday...
Try these progressions and build your way up to the full workouts. Here are specific workouts. For each workout I’ve included a couple ideas on modifications. Start with what you’re able to do and make a plan to work your way up to this level – it won’t happen overnight but it won’t happen at all if you never begin!
