View Archived Workouts:

Athlete Workouts

This workout is for those that are competitive athletes looking to get an edge on their competition and get in the best shape of their lives! Emphasis on vertical jump, speed, conditioning, strength, and power.

Suggested Equipment: portable power jumper, power wheel , jungle gym, kettlebells, jump rope, training DVD's

---

Conditioning and Core - May 13th

1) Yoga Routine-Hold each pose for 1 minute:
Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline PlaneProne Mountain /Supine Bridge

2) (16) 50 yard sprints AFAP

3) (10) 100 sprints AFAP 

4) (4) 200 yard sprints AFAP 

5) 30/30 (30 seconds on exercise 1, 30 seconds off, 30 seconds on exercise 2, 30 seconds rest, repeat) for a total of 15 minutes alternating between Power Wheel Crawl and Power Wheel Leg Curls

---

Strength - May 12th

1) Yoga Routine-Hold each pose for 1 minute:
Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane/Prone Mountain /Supine Bridge

2) Approach Jumps with Power Jumper-  3 sets of 8: 1st set w/ 2 bands, 2nd w/1 band, 3rd w/0 bands

3) 30/30 x 10 minutes of 1-arm KB Snatch (30 seconds right arm, 30 seconds rest, 30 seconds left arm, 30 seconds rest, repeat)

4) 15/15 x 10 minutes of KB Front Squat

5) 15/15 x 10 minutes of KB Swings

---

Rest Day - May 11th

Rest Day

---

Rest Day - May 10th

Rest Day

---

Strength - May 9th

Yoga Routine-Hold each pose for 1 minute:
Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline PlaneProne Mountain /Supine Bridge

1. 5 x 10 Box Jumps AFAP
2. 5 x 10 Lateral Jumps AFAP
3. 5 x 5 alternating between Weighted Pullups and Kettlebell Front Squat
4. 5 x 5 alternating between Kettlebell Snatch and Kettlebell Military Press

---

Conditioning and Core - May 8th

Yoga Routine-Hold each pose for 1 minute:
Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline PlaneProne Mountain /Supine Bridge

1. Prison Workout Jump Rope and Power Wheel Crawl
   • 120, yards Power Wheel Crawl, 120 Jump Rope f/b, 80 yards Power Wheel Crawl, 80 Jump Rope f/b, 70 yard Power Wheel Crawl, 70 Jump Rope f/b, etc...down to 10 yards Power Wheel Crawl and 10 Jump Rope f/b AFAP

---

Strength - May 7th

Yoga Routine-Hold each pose for 1 minute:
Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline PlaneProne Mountain /Supine Bridge

1. Broad Jumps w/ Power Jumper: 20 as far as possible w/2 bands, 1 band, 0 bands
2. 15/15 x 10 minutes (15 seconds exercise 1, 15 seconds rest, 15 seconds exercise 2, 15 seconds rest, repeat) alternating between Kettlebell Front Squat and Kettlebell Deadlift
3. 15/15 x 10 minutes of Kettlebell Clean and Press
4. 15/15 x 10 minutes of Hangling Leg Raise and Bodyweight Split Squats

---