HOME TRAINING TEMPLATE
Self Isolation is not ideal for training, but don't neglect what you CAN do from home or on your own in a park or parking lot. Use the following protocol and videos to complete training each week. Please reach out if you need clarification on these workouts, or further assistance in your training.
​
DAY 1: LOWER BODY
DAY 2: UPPER BODY
DAY 3: SPRINT
DAY 4: OFF
​
DAY 5: LOWER BODY
DAY 6: UPPER BODY
DAY 7: OFF
SCHEDULE
​
LOWER BODY
Jog 3 min outdoors (alternative: high knee march 30s, mt climber 30s - 3 rounds)
Part 1: SPEED. Complete 3 rounds of all exercises followed by 2 min of rest after each round.
Part 2: STRENGTH. Complete 4 rounds of all exercises followed by 1 min of rest after each round.
​
PART 1: SPEED
1. Skater Jump Stops (With Hold) x 20 total
2. Skater Jumps for SPEED x 20 total
3. Lateral Speed Shuffle 2 x 10 seconds on/ 10 seconds rest
4. Split Jumps x 20 total
5. Double Leg Stair Jump (pick height based on ability) x 10
6. Speed Reverse Lunges x 20 total
7. Single Leg Stair Jump (pick 1 or 2 stairs) x 20 each leg
​
​
PART 2: STRENGTH
Lower Body Part 1: SPEED
Skater Jump Stops (with hold)
Skater Jumps (Speed)
Lateral Shuffle
Split Jumps
Double Leg Jump (Stairs)
Speed Reverse Lunge
1. Double Leg Glute Bridge x 20
2. Lateral Lunges (alternate) x 20 total
3. Tempo Bodyweight Squat (6:2:1) x 10
(6 sec down, 2 sec hold, 1 sec up)
4. Single Leg Glute Bridge x 5-10 ea leg
(rep # based on ability and bodyweight)
5. Eccentric Box Squat x 6 ea leg
(as slow as possible with no drop onto box)
6. High Knees x 30 seconds
​
Lower Body Part 2: STRENGTH
Double Leg Glute Bridge
Lateral Lunges
Tempo Bodyweight Squat (6:2:1)
Glute Bridge Single Leg
Eccentric Single Leg Box Squat
High Knees
UPPER BODY
Jog 3 min outdoors (alternative: high knee march 30s, mt climber 30s - 3 rounds)
Part 1: STRENGTH. Complete 6 rounds of all exercises followed by 2 min of rest after each round.
Part 2: AEROBIC. Complete the activity of your choosing
STRENGTH
1. Lateral Profile Walk x 15 steps out/ 15 steps back
2. Leg lowering Slow Eccentric x 60 seconds
3. Pike Pushup x 15
4. Hand Walk (Stairs) x 20 Left First, x 20 Right First
5. Plank Get Ups x 20 total (alternating)
6. Backwards Bear Crawl (up the stairs) x 1-2 stairwells
7. Pushups (strict form) x Max Reps!!!!
​
AEROBIC
Upper Body
Lateral Profile Walk
Leg Lowering (Slow Eccentric)
Pike Pushup
Hand Walk (Stair)
Plank Get Ups
Backwards Bear Crawl (Stairs)
PICK ONE:
1. 2 Mile Jog (mild pace)
2. 30 Min Walk (walk with intent to cover ground)
3. 20 Min Weighted Ruck (20lb minimum/ 60lb max pack)
​
SPRINT DAY
Jog 3 min outdoors (alternative: high knee march 30s, mt climber 30s - 3 rounds)
DYNAMIC WARMUP (IMPORTANT: *Do Not Skip*)
Example: Walking Hamstrings, RDL, Toe Walks, Hip Flexor Lunges, Frankenstein's, Quads
​
SPRINT WORK
ALL SPRINTS AT 100% EFFORT (No Sprinter's/40 dash start positions)
1. 10m Sprint Accelerations x10 / 30 sec Rest Each Rep
2. 50m Sprints x 4 / 90 seconds Rest Each Rep
3. 100m Sprints x 4 / 2 min Rest Each Rep
4. 200m Sprints x 2 / 2.5 min Rest Each Rep
(if on a track, complete without a turnaround)
​
SPRINT CONDITIONING
31
1. Sprint 50 m, Jog Back 25m, Walk remaining 25m
3 Sets of 5. 60 seconds rest between sets
2. 200m Shuttle Run (50m out and back, twice = 1)
15 min, Max Reps / 1:1 Work Rest Ratio
​