High Performance

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-B

-175- 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 straight sets with 45...

Foundational Macrocycle 1-C

-175- 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 with 60 seconds...

Foundational Macrocycle 1-A

-175- 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, shoulders, triceps, and...

Functional training Macrocycle

Functional training Macrocycle 1-B

-175- 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 rest between...

High Level Functional training Macrocycle 2-C

-175- 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 60 seconds rest...

High Level Functional training Macrocycle 2-B

-175- 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 straight sets with 60...

High Level Functional training Macrocycle 2-A

-175- 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 off. This is a...

High Level Functional training Macrocycle 1-C

-175- 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. Complete straight sets...

Functional training Macrocycle 1-A

-175- 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, shoulders, triceps...

In-Season training Macrocycle

High Level In-Season training Macrocycle 2-A

-175- 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 board 1. Start by...

High Level In-Season training Macrocycle 1-A

-175- 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. Complete in supersets...

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-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-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...

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 1-C

-175- 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 with 60 seconds...

High Level Pre-Season training Macrocycle 2-A

-175- 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 Monday and Friday...

High Level Pre-Season training Macrocycle 1-B

-175- 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 with 60 seconds...

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...

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 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-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...

Active Rest Period

Active Rest Period Macrocycle 1 & 2

Active Rest Period Macrocycle 1 & 2 Complete 1-2 weeks after every foundational, functional and pre-season level. This is the opportunity for the athletes to rest and recover. No type of streneous exercise should be performed. Pick any one of the exercises below...

Active Rest Period Macrocycle 1 & 2

Active Rest Period Macrocycle 1 & 2 Complete 1-2 weeks after every foundational, functional and pre-season level. This is the opportunity for the athletes to rest and recover. No type of streneous exercise should be performed. Pick any one of the exercises below...