Professional Athletes

Professional Athletes Strength and Conditioning Workout

Foundational training Macrocycle

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-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-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

Pro level Functional training Macrocycle 1-B

Pro level Functional training Macrocycle 1-B Weeks 13-18 of Macrocycle 1 for Functional training. This is a Tuesday/Friday(upper body) workout. Perform 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets with 60 seconds rest between sets....

Pro Level Functional training Macrocycle 2-C

Pro Level Functional training Macrocycle 2-C Weeks 19-24 of Macrocycle 2 or Functional training. This is Thursday workout(lower body). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in supersets of 2-3 exercises with 45 seconds rest between exercises....

Pro Level Functional training Macrocycle 2-D

Pro Level Functional training Macrocycle 2-D Weeks 19-24 of Macrocycle 2 for Functional training. This is a Friday workout(upper body). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in supersets of 2-3 exercises with 45 seconds rest between...

Pro Level Functional training Macrocycle 2-B

Pro Level Functional training Macrocycle 2-B Weeks 19-24 of Macrocycle 2 for Functional training. This is a Tuesaday workout(upper body). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in supersets of 2-3 exercises with 45 seconds rest between...

Pro Level Functional training Macrocycle 2-A

Functional training Macrocycle 2-A Weeks 19-24 of Macrocycle 2 for Functional training. This is a double split program(Monday-Thursdays for lower body, Tuesdays-Fridays for upper body), with Wednesdays/Saturdays for speed/agility training. Sundays off. Do 5-10 minutes...

Pro Level Functional training Macrocycle 1-A

Pro Level Functional training Macrocycle 1-A Weeks 13-18 of Macrocycle 1 for Functional training. This is a double split(lower body/upper body), with Mondays and Thursdays for lower body, while Tuesdays and Fridays are for upper body. Wednesdays are for speed/agility...

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...

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-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-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-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

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...