CheckoutTraining Plan - Week 1
Week 1
This training plan was created by an NCAA certified strength and conditioning coach.
Plyometrics & Sprints My Plans
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- Body Weight Squats3 sets x 25 reps
- Single Leg Bench Jumps3 sets x 15 reps
- Single Leg Glute Pop-Ups3 sets x 15 reps
- Single Leg Line Jumps (Front/Back)3 sets x 25 reps
- Push-Ups (Classic)3 sets x 50 reps
- Bench Dips3 sets x 40 reps
- * Air Bikes3 sets x 60 seconds
- * V-Ups3 sets x 60 seconds
- * Flutters3 sets x 60 seconds
- * Scissors 3 sets x 60 seconds
- * Leg Lift Holds at 6"3 sets x 60 seconds
- Single Leg Stand Ups From a Seat3 sets x 10 reps
- Split Squat Jumps3 sets x 15 reps
- Lateral Jumps Over a Bench3 sets x 10 reps
- Lateral Lunges3 sets x 20 yards
- Back Lunges3 sets x 30 yards
- Diamond Push-Ups3 sets x 20 reps
- Inverted Rows3 sets x 20 reps
- * Elbows to Knees3 sets x 60 seconds
- * V-Ups3 sets x 60 seconds
- * Planks3 sets x 120 seconds
- * Side Planks 3 sets x 60 seconds
- Step-Ups to a Back Lunge3 sets x 20 reps
- Squat Jumps For Power3 sets x 20 reps
- Inchworms3 sets x 20 reps
- Spiderman Walk3 sets x 60 seconds
- 5 Second Explosive Push-Ups3 sets x 15 reps
- Prone Skull Crushers on a Bench3 sets x 15 reps
- * Leg Lift Holds From 6"-60"3 sets x 60 seconds
- * Leg Lift Holds at 6"3 sets x 60 seconds
- * Leg Lift Holds at 60"3 sets x 60 seconds
- * Slow Bicycles 3 sets x 60 seconds
- * Sprinter Crunches3 sets x 60 seconds
Body Weight Squats
Key Points
1. Be sure to keep your butt back and push through your heels.
2. Keep your back straight throughout.
3. Try to get to 90 degrees or lower.
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