S-Phase: The Complete Athlete

Files Included:Total Size:Digital products: Get the download link at Account or directly via email.Support: LifetimeDownload: Unlimited Of Course: S-Phase: The Complete Athlete.Purchase S-Phase: The Complete Athlete courses at here with PRICE $29.9 $17When purchasing this course: S-Phase: The Complete Athlete, You can get it with the LIFETIME SUPPORT and UNLIMITED DOWNLOAD.When purchasing this course, You can get it with the LIFETIME SUPPORT and UNLIMITED DOWNLOAD.S-Phase: The Complete AthleteTo start the new year right, I put together this set of metabolic conditioning workouts, which go with my other articles on , speed/agility, and power training to comprise a complete athlete annual training plan.These workouts include a variety of exercise modes, but if you lack access to any of them, you can use bodyweight exercises, suspension training, heavy ropes, etc.RELATED: All of this work is important to ensure that you’re in tip-top shape to play your sport. Ideally, it will align with either recovery days or higher volume hypertrophy-type training in the weight room.As your training year progresses, the frequency of metabolic conditioning workouts will decrease, because you will have less time available for in-season training.Like the other programs in the annual plan, this one is divided into off-season, pre-season, in-season and recovery sections. You should adjust the length of the workouts to suit your specific situation.Off-SeasonBlock 1Day 2Circuit #1 — perform each exercise for 30 seconds, then repeat the circuit until it has been done 3 times.Two-Handed Kettlebell SwingsOne-Handed Kettlebell Swings (each hand)PlanksCircuit #2Kettlebell SnatchesKettlebell CleansSide Planks (each side)Circuit #3Kettlebell Push PressCrunchesReverse CrunchesDay 4Circuit #1 — 30 seconds each exercise; perform 3 times.Jumping JacksBurpeesPush-UpsCircuit #2Heavy Rope SlamsHeavy Rope WoodchoppersBear CrawlsCircuit #3Heavy Rope WavesHeavy Rope Oblique Woodchoppers (each side)PlanksBlock 2Day 3Circuit #1 — perform each exercise for 30 seconds, then repeat the circuit until it has been done 3 times.Two-Handed Kettlebell SwingsOne-Handed Kettlebell Swings (each hand)PlanksCircuit #2Kettlebell SnatchesKettlebell CleansSide Planks (each side)Circuit #3Kettlebell Push PressCrunchesReverse CrunchesDay 6Circuit #1 — 30 seconds each exercise; perform 3 times.Jumping JacksBurpeesPush-UpsCircuit #2Heavy Rope SlamsHeavy Rope WoodchoppersBear CrawlsCircuit #3Heavy Rope WavesHeavy Rope Oblique Woodchoppers (each side)PlanksBlock 3Day 3Circuit #1 — 30 seconds each exercise; perform 3 times.Jump RopeSquatsBear CrawlsCircuit #2Jump RopeLungesPush-UpsCircuit #3Jump RopeInchwormsPull-UpsDay 6Circuit #1 — 30 seconds each exercise; perform 3 times.Jumping JacksBurpeesPush-UpsCircuit #2Heavy Rope SlamsHeavy Rope WoodchoppersBear CrawlsCircuit #3Heavy Rope WavesHeavy Rope Oblique Woodchoppers (each side)PlanksPre-SeasonDay 3 — a long circuit; perform each exercise for 30 seconds, no rest between exercises; repeat entire circuit 3 times.Jump RopeJumping JacksSquatsPlanksBear CrawlsLungesSide Planks (each side)Side Lunges (each side)Push-UpsReverse CrunchesInchwormsPull-UpsDay 6 — sprints for conditioning; the numbers in parenthesis indicate the time in seconds from the beginning of the sprint until the second sprint begins.20 yards (10)40 yards (20)60 yards (30)60 yards (30)80 yards (40)80 yards (40)100 yards (60)100 yards (60)80 yards (40)60 yards (30)40 yards (20)20 yards (10)In-seasonBlock 1Day 2 or 3Circuit #1 — perform each exercise for 45 seconds; repeat the circuit three times.Two-Handed Kettlebell SwingsHeavy Rope SlamsJump RopeCircuit #2Kettlebell Snatches (each hand)Heavy Rope WavesJump RopeCircuit #3Kettlebell Cleans (each hand)Heavy Rope WoodchoppersJump RopeNOTE: Depending upon your sport, in-season metabolic conditioning training sessions could also take the form of small-sided games.RecoveryNo conditioning done during the recovery periodAre you interested in? complete athlete app; a complete athlete; the complete athlete book; complete athlete bookPurchasing this course now, You can get it with the LIFETIME SUPPORT and UNLIMITED DOWNLOAD.Purchase S-Phase: The Complete Athlete courses at here with PRICE $29.9 $17