Professional Athletes Strength and Conditioning Workout

In-Season training Macrocycle

Pro Level In-Season training Macrocycle 2-B1

Pro Level In-Season training Macrocycle 2-B Weeks 42-46 (or longer) 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. Complete in supersets of 2-3 exercises with 30 seconds rest between...

Pro Level In-Season training Macrocycle 2-B

Pro Level In-Season training Macrocycle 2-B Weeks 42-46 (or longer) 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. Complete in supersets of 2-3 exercises with 30 seconds rest between...

Pro Level In-Season training Macrocycle 1-A

Pro Level In-Season training Macrocycle 1-A Weeks 37-41(or longer) of Macrocycle 1 for In-Season training. This is a 2x a week workout. Complete 5-10 minutes of a dynamic warm-up to start workout. Complete in supersets of 2-3 exercises with 30 seconds rest between...

Active Rest Period Macrocycles

Pro Level Active Rest Period Macrocycles 1 & 2

Pro Level Active Rest Period Macrocycles 1 & 2 Complete for 1-2 weeks after every level (foundational, functional, and pre-season). Pick one of any activity below and complete 1-2x a week for 20-30 minutes at a low to moderate intensity. Baby Eagle 1. Once the...

Pre-Season training Macrocycle

Pro Level Pre-Season training Macrocycle 2-D

Pro Level Pre-Season training Macrocycle 2-D Weeks 31-36 of Macrocycle 2 for Pre-Season training. This is a Friday workout(upper body). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets with 75 seconds rest between sets. Kneel to Pushup...

Pro Level Pre-Season training Macrocycle 2-C

Pro Level Pre-Season training Macrocycle 2-C Weeks 31-36 of Macrocycle 2 for Pre-Season training. This is a Thursday workout(lower body). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets with 75 seconds rest between sets. Alternating...

Pro Level Pre-Season training Macrocycle 2-B

Pro Level Pre-Season training Macrocycle 2-B Weeks 31-36 of Macrocycle 2 for Pre-Season training. This is a Tuesday workout(upper body). Do 5-10 minutes of a dynamic warm-up to start workout. Complete straight sets of 60 seconds rest between sets. Explosive Pushup 1....

Pro Level Pre-Season training Macrocycle 2-A

Pro Level Pre-Season training Macrocycle 2-A Weeks 31-36 of Macrocycle 2 for Pre-Season training. This is a double split program(lower body, upper body), with Mondays-Thursdays for lower body, and Tuesdays-Fridays for upper body. Tuesdays/Fridays are for speed/agility...

Pro Level Pre-Season training Macrocycle 1-D

Pro Level Pre-Season training Macrocycle 1-D Weeks 25-30 of Macrocycle 1 for Pre-Season training. This is a Friday workout(upper body). Perform 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets of 60 seconds rest between sets. Explosive...

Pro Level Pre-Season training Macrocycle 1-C

Pro Level Pre-Season training Macrocycle 1-C Weeks 25-30 of Macrocycle 1 for Pre-Season training. This is a Thursday workout(lower body). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets with 60 seconds rest between sets. Single Leg Hop...

Pro Level Pre-Season training Macrocycle 1-B

Pre-Season training Macrocycle 1-B Weeks 25-30 of Macrocycle 1 for Pre-Season training. This is a Tuesday workout(upper body). Do 5-10 minutes of a dynamic warm-up to start your workout. Complete in straight sets with 60 seconds rest between sets. Explosive Start...

Pro Level Pre-Season training Macrocycle 1-A

Pre-Season training Macrocycle 1-A Weeks 25-30 of Macrocycle 1 for Pre-Season training. This is a double split program(lower body/upper body), with Mondays and Thursdays for lower body, while Tuesdays and Fridays are for upper body work. Tuesday/Fridays are also...

Foundational Macrocycle

Pro Level Foundational training Macrocycle 2-C

Pro Level Foundational training Macrocycle 2-C Weeks 7-12 of Macrocycle 2 for Foundational training. Thisn 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 45 seconds...

Pro Level Foundational training Macrocycle 2-B

Pro 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 supersets of 2-3 exercises with 45...

Pro Level Foundational training Macrocycle 2-A

Pro Level Foundational training Macrocycle 2-A Weeks 7-12 of Macrocycle 2 for Foundational training. This is a 3 times a week resistance program(Mondays, Wednesdays and Fridays), with Tuesdays for speed/agility workouts. This is a Monday workout(quads, hams, abs,...

Pro Level Foundational training Macrocycle 1-C

Pro Level Foundational training Macrocycle 1-C Weeks 1-6 of Macrocycle 1 for Foundational training. This is a Friday workout(lats, lower back, biceps, abs). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets with 60 seconds rest between...

Pro Level Foundational training Macrocycle 1-B

Pro 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. Rest 60 seconds between sets. Incline DB chest...

Pro Level Foundational training Macrocycle 1-A

Pro 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 Tuesdays for agility workouts. This is a Monday workout(quads, abs, hams, calves). Do 5-10...

Functional training Macrocycle

Youth Workout 03

Youth Workout 3 Swan 2 on ball 1. Lie prone on top of a stability ball. 2. Place your hands on the ground to provide support and stabilization.3. Hold your legs parallel to your body and then proceed to extend your back and raise your legs above parallel.4. Your legs...

Youth Workout 02

Youth Workout 2 Ankle Bounces 1. Stand with feet shoulder-width apart and knees slightly bent. Arms should be at sides and bent up to 90°.2. Hop continuously on both feet using only the ankles to project body up.3. Remember to extend the ankles to their maximum range...

Youth Workout 01

Lumbar Roll 1. Lie on your back with your legs in thighs perpendicular to the floor and your knees bent.2. Keeping your shoulders on the ground slowly rotate your legs to the right until they touch the floor.3. In a controlling manner bring your legs back up to the...

Youth Level Foundational training Macrocycle 2

Youth Level Foundational training Macrocycle 2 Weeks 6-11 of Macrocycle 2 for Foundational training. This is a twice a week resistance program. Perform 5-10 minutes of a dynamic warm-up. Complete supersets of 2-3 exercises with 45 seconds rest between exercises. Rest...

Youth Level Foundational training Macrocycle 1

Youth Level Foundational training Macrocycle 1 Weeks 1-5 of Macrocycle 1 for Foundational training. This is a twice a week resistance program. Perform 5-10 minutes of a dynamic warm-up. Complete supersets of 2-3 exercises with 60 seconds rest between exercises. Rest...

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!

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