Session 74

Mon · Aug 3

Sprint Mechanics + Strength

LINEAR → SPLIT FOR LIFTS

Lehi 1:00Marc: warmup–plyos · Tiare: isos + strength

1976 4:30Marc: warmup–plyos · Wendy: isos + strength

StationsMarc: floor press · Tiare/Wendy: tempo front squats

1 · Warmup & Activation

Barefoot warmup series · 90/90 hip mobility · lat stretch child's pose · pogos · single-leg line hops

90/90: 6 each side · lat stretch :20 each side + middle · pogos 2x10 · line hops 2x10 each leg

▶ 90/90 ▶ Lat stretch ▶ Pogos ▶ Line hops

2 · Sprint / Skill Work

Wall holds A position · wall running A · wall hold B · wall running B

2x:10 hold each · 2x10 each leg

▶ A hold ▶ A run ▶ B hold ▶ B run

3 · Plyometrics

Skipping for distance · skipping for height

2x30y distance · 2x12 height

▶ Skip distance ▶ Skip height

4 · Isometrics / Eccentrics

RDL to single-leg runner hold · SL force absorption stick · bench press wall push

2x:30 each side · 2x5 w/ 3s stick each side · 2x:30

▶ RDL runner hold ▶ SL stick ▶ Wall push

5 · Strength / PowerFS + floor press RPE 5,6,7,8

1a: Tempo front squat (4s down · 2s hold · 1s up) · 1b: KB hip opener → 2a: DB floor press · 2b: Banded wall clocks

FS 4x8 · hip opener 5 each side · floor press 4x10 · wall clocks 5 each direction

▶ Tempo FS ▶ Hip opener ▶ Floor press ▶ Wall clocks

Beginners: goblet squats to a med ball. Not enough bands for wall clocks → plank shoulder taps.

6 · Recovery / Mobility

Doorway pec stretch · pigeon pose

1:00 each side

▶ Pec stretch ▶ Pigeon

Session 75

Wed · Aug 5

Acceleration + Plyos

LINEAR

Lehi 1:00Marc: warmup–plyos · Tiare: isos + strength

1976 4:30Marc: warmup–plyos · Wendy: isos + strength

1 · Warmup & Activation

Hamstring scoops · quad/ham walk · lateral lunge · shuttle runs fwd/back · jump rope

1x8 each · shuttles 1x4 lengths (20y) · rope 1x50

▶ Scoops ▶ Quad/ham walk ▶ Lateral lunge ▶ Shuttles

Tight on space: half shuttle while half jump ropes.

2 · Sprint / Skill Work

Banded march · banded runs (partner) · falling start · 3-point start · seated partner chase

2x20y each · 2x chasing · 2x being chased

▶ Banded march ▶ Banded run ▶ Falling start ▶ 3pt start ▶ Partner chase

3 · Plyometrics

Continuous tuck jumps · med ball slams (continuous) · MB drop chest throw to partner

3x8 · 3x10 · 3x8

▶ Tuck jumps ▶ MB slams ▶ MB chest throw

4 · Isometrics / Eccentrics

Hip bridge — hamstring emphasis · plank hold, straight arms

2x:30 each

▶ Hip bridge ▶ Plank

5 · Strength / PowerRPE 6,7,8

Walking lunge · DB standing shoulder press

3x8 each · 3x10

▶ Walking lunge ▶ DB press

6 · Recovery / Mobility

Calf stretch · spiderman stretch

1x:30 each

▶ Calf ▶ Spiderman

Session 76

Mon · Aug 10

BENCHMARK — Speed / Strength

STATIONS · SWAPBaseline: 40y Dash · Front Squat 3RM

Lehi 1:00Marc: warmup + skill · Tiare: iso, plyos, strength

1976 4:30Marc: warmup + skill · Wendy: iso, plyos, strength

StationsMarc tests 40y · Tiare/Wendy test front squat

1 · Warmup & Activation

Barefoot warmup · PVC pipe game

▶ PVC game

2 · Sprint / Skill Work + 40y TestStrides RPE 7,8,9,10

Stationary B-skip (no arms) · B-march · B-skip · boom booms · low ankle dribble · standing arm drill · stride pickup · 3pt start · TEST: 40y dash

2x20y each · arm drill 2x10 each · 4x40y strides

▶ Stationary B ▶ B march ▶ B skip ▶ Boom booms ▶ Ankle dribble ▶ Arm drill ▶ Stride pickup ▶ 40y dash

3 · Plyometrics

Squat jumps

3x4

▶ Squat jumps

4 · Isometrics / Eccentrics

Counterweight squat hold

3x:20

▶ CW squat hold

5 · Strength / Power — TESTRPE 6 → 7 → 8,9,9

TEST: Front Squat 3RM

2x5 → 2x4 → 3x3

▶ Front squat

2–3 min between sets. Weight goes up ONLY if form holds.

6 · Recovery / Mobility

Pigeon

1x:30 each

▶ Pigeon

Session 77

Wed · Aug 12

BENCHMARK — COD / Strength

STATIONS · SWAPBaseline: T-Test · Bench Press 3RM

Lehi 1:00Marc: warmup, skill, plyos · Tiare: iso + strength

1976 4:30Wendy: warmup, skill, plyos · Marc: iso + strength

StationsOne group tests bench · other tests T-test · swap

1 · Warmup & Activation

3-min jog · 4-corner dot drill · lateral shuffle + sprint

Dots 5 each direction · shuffle 5 each side

▶ Dot drill ▶ Shuffle+sprint

Beginners do dot drill with both legs together.

2 · Sprint / Skill Work + T-Test

Resisted lateral shuffle · skater jump and stick · TEST: T-test

2x each direction · 2x20y · 3–4x T-test

▶ Resisted shuffle ▶ Skater+stick ▶ T-test

3 · Plyometrics

Band-assisted plyo pushups

3x5 · full recovery

▶ Plyo pushup

4 · Isometrics / Eccentrics

Eccentric pushups · plank shoulder taps

4x5 · 4x5 each side

▶ Ecc pushup ▶ Shoulder taps

5 · Strength / Power — TESTRPE 6 → 7 → 8,9,9

TEST: Bench Press 3RM

2x5 → 2x4 → 3x3

▶ Bench press

Beginners test DB chest press.

6 · Recovery / Mobility

KB pec smash

1x:30 each side

▶ Pec smash

Session 78

Mon · Aug 17

Reactive Speed Games + Oly

STATIONS · SWAP

Lehi 1:00Marc: warmup, isos, Oly station · Tiare: skill + games

1976 4:30Marc: warmup, isos, Oly station · Wendy: skill + games

StationsTiare/Wendy run games · Marc runs the cleans

1 · Warmup & Activation

Barefoot warmup · duck walk w/ plate overhead · pogo hops (alt staggered) · lateral shuffle to sprint

Duck walk 2x20y · pogos 2x10 each · shuffle/sprint 3 each way x20y

▶ Duck walk OH ▶ Staggered pogo ▶ Shuffle→sprint

2 · Sprint / Skill Work + Games

A-walk · B-walk · A-skip · B-skip · skater jump and stick · reactive acceleration game · mirror drill game

2x20y each · games run as long as the clean station goes

▶ Skater+stick ▶ Reactive accel ▶ Mirror drill

3 · Plyometrics

— Built into games this session —

4 · Isometrics / Eccentrics

Front rack iso hold · clean deadlift iso

3x:30 · 3x5 w/ 2s hold each pause

▶ Front rack iso ▶ Clean DL iso

Hold at mid-shin, knee, mid-thigh. Bar in contact with body the whole time.

5 · Strength / Power — Clean ComplexRPE 3–4 (bar speed, not load)

Clean deadlift · hang clean pull · tall muscle clean · hang power clean

3x5 each

▶ Clean DL ▶ Hang pull ▶ Tall muscle clean ▶ Hang power clean

6 · Recovery / Mobility

Sleeper stretch · 90/90 stretch

1x:30 each

▶ Sleeper ▶ 90/90

Session 79

Wed · Aug 19

Iso/Ecc + Strength (Tempo Lifts)

LINEAR

Lehi 1:00Marc: WU, skill, plyos · Tiare: iso/ecc + strength

1976 4:30Marc: WU, skill, plyos · Wendy: iso/ecc + strength

1 · Warmup & Activation

1-min forward + backward jog · 1-min skipping · inchworm + pushups · world's greatest stretch

1 min each · 5 inchworms w/ 1–3 pushups · 5 each side WGS

▶ Inchworm ▶ WGS

2 · Sprint / Skill Work

Wall holds A&B · wall run drill 1/3/5 · drive phase arm drill · stride pickup

2x:30 holds · 2x3 (1/3/5 = 1 rep) · 2x16 arm swings (8 drive + 8 upright) · 4x40y strides

▶ A/B holds ▶ Wall run 1/3/5 ▶ Arm drill ▶ Drive phase arms ▶ Stride pickup

3 · Plyometrics

Med ball squat jump slam

5x3

▶ MB squat slam

4 · Isometrics / Eccentrics

Shoulder iso (I-Y-T-W) · eccentric box step-down

2x:15 each position · 3x5 each leg

▶ IYTW ▶ Ecc step-down

5 · Strength / PowerRPE 6,6,7,7

Zombie pause squats · DB/med ball chest press w/ pause

4x8 each

▶ Zombie squat ▶ Pause press

2s pause at bottom of squat AND bottom of press.

6 · Recovery / Mobility

Side-lying quad stretch · alt floor chest stretch

1x:45 each side

▶ Quad stretch ▶ Chest stretch

Session 80

Mon · Aug 24

COD Games + Acceleration

LINEAR

Lehi 1:00Marc: skill work · Tiare: game, iso/strength

1976 4:30Marc: skill work · Wendy: game, iso/strength

1 · Warmup & Activation

Barefoot warmup · pogo hops side-to-side · tic-tac-toe game

▶ Side pogo ▶ Tic-tac-toe

2 · Sprint / Skill Work

Skater jump and stick · A-skips (2 hops) · B-skips (2 hops) · straight leg bounds · 3pt start · lateral shuffle to sprint · resisted/assisted crossover shuffle · pro agility 5-10-5

Skater 2x5 each · skips/bounds 2x20y · starts 4x20y · shuffle→sprint 4x20y · crossover 2 each direction x10y · 5-10-5 x3–4

▶ Skater+stick ▶ A/B skips ▶ SL bounds ▶ 3pt start ▶ Shuffle→sprint ▶ Crossover run ▶ Pro agility

3 · Plyometrics

— Built into skill work this session —

4 · Isometrics / Eccentrics

Single-arm DB overhead carry · SL hip flexion hold

3x:30 each side

▶ SA OH carry ▶ Hip flexion hold

5 · Strength / PowerRPE 6,6,7,7,8

Box squat · DB pull-through

Squat 5x5 · pull-through 5x5 each side

▶ Box squat ▶ Pull-through

6 · Recovery / Mobility

Figure-4 stretch

1x:30 each side

▶ Figure-4

Session 81

Wed · Aug 26

Power + Plyos

LINEAR

Lehi 1:00Marc: isos/strength · Tiare: skill work/plyos

1976 4:30Marc: isos/strength · Wendy: skill work/plyos

1 · Warmup & Activation

Barefoot warmup · banded pull-aparts · pogo series (vertical, forward)

▶ Pull-aparts ▶ Pogos ▶ Pogo fwd

2 · Sprint / Skill Work

A-march · A-skip 2 hops w/ hold at top · build-up run

March/skips 2x20y · 4x30y build-ups

▶ A march ▶ Build-up

Build-up isn't just slower running — hold A/B position so it's a natural transition to top speed.

3 · Plyometrics

Rebound to vertical jump · banded dip jump · jerk warmup: PVC jump-to-catch

3x5 each direction · 3x6 box jump · 3x12 dip jump · 3x12 jump-catch

▶ Rebound vert ▶ Dip jump ▶ PVC jump-catch

4 · Isometrics / EccentricsRPE 5–6

Push jerk recovery w/ rack support · jerk hold

4x6 recovery · 4x5 w/ 3s hold

▶ Jerk recovery ▶ Jerk hold

5 · Strength / PowerPress/jerk RPE 4–5

Push press / jerk · SA banded pulldown · hanging knee raises

4x8 press/jerk · 4x10 each arm · 4x12 knee raises

▶ Push press ▶ Push jerk ▶ Banded pulldown ▶ Knee raises

Beginners: push press or DB push jerk. Emphasis on technique and speed, not load.

6 · Recovery / Mobility

Coach's choice — pigeon + doorway pec suggested

1x:30 each

(Left open in the draft — filled with the block's standard finishers.)

Session 82

Mon · Aug 31

RETEST — Speed / Strength

STATIONS · SWAPRetest: 40y Dash · Front Squat 3RM

Lehi 1:00Marc: warmup + skill · Tiare: iso, plyos, strength

1976 4:30Marc: warmup + skill · Wendy: iso, plyos, strength

StationsMarc tests 40y · Tiare/Wendy test front squat

1 · Warmup & Activation

Barefoot warmup · PVC pipe game

▶ PVC game

2 · Sprint / Skill Work + 40y RetestStrides RPE 7,8,9,10

Stationary B-skip (no arms) · B-march · B-skip · boom booms · low ankle dribble · standing arm drill · stride pickup · 3pt start · RETEST: 40y dash

2x20y each · arm drill 2x10 each · 4x40y strides

▶ Stationary B ▶ B march ▶ B skip ▶ Boom booms ▶ Ankle dribble ▶ Arm drill ▶ 3pt start ▶ 40y dash

3 · Plyometrics

Squat jumps

3x4

▶ Squat jumps

4 · Isometrics / Eccentrics

Counterweight squat hold

3x:15

▶ CW squat hold

5 · Strength / Power — RETESTRPE 6 → 7 → 8,9,9

RETEST: Front Squat 3RM