Coach Programming

Sept – Oct 2026

Sessions 84–94 · Sept 9 – Oct 14 · Block theme: Lunge / Pull / Acceleration · Unified Accelerate — both locations

Session 84

Wednesday · Sep 9

Benchmark - vertical jump/split squat

Lehi 4:00 — Wendy1976 4:45 — Marc

Benchmark · BASELINE Vertical jump/ Back rack split squat

Warmup & Activation

Barefoot WU, Samson lunge, KB hip opener

4 lunges each side, 10 each side hip opener

▶ 1 ▶ 2

Sprint / Skill Work

A walk, B walk, A march, A skip, B skip, A skip/B skip to stride out

2x20y each, 10y for skips into 20y stride

▶ 1 ▶ 2 ▶ 3 ▶ 4 ▶ 5

Plyometrics

pogos, split pogo, skip for height, band assisted vertical jump, vertical jump benchmark

2x15 pogo, 2x20y split pogo, 2x20y skip for height, 2x5 band jumps, 3 attempts for benchmark

▶ 1 ▶ 2 ▶ 3 ▶ 4 ▶ 5

Isometrics / Eccentrics

SL box step down, split squat iso

3x5 each, 3x20s each

▶ 1 ▶ 2

Strength / Power

Back rack split squat

2x5 2x4 3x2 (each leg)

RPE 2x5 - 6, 2x4 - 7, 3x2 - 8,9,9

▶ Watch

Recovery / Mobility

Pigeon, downward dog calf stretch

1x30s each

▶ 1 ▶ 2

Session 85

Monday · Sep 14

Benchmark - speed/pull

Lehi 4:00 — Marc1976 4:45 — Wendy

Benchmark · BASELINE 10y sprint, Max pullups

Warmup & Activation

Hamstring scoops, Quad/ham walk, Lateral lunge,Shuttle runs forward/back, jumprope

1x8 each, 1x8each, 1x8each, 1x4lengths (20y total) 1x50

▶ 1 ▶ 2 ▶ 3 ▶ 4

half can do shuttles while half jumpropes if tight on space

Sprint / Skill Work

Banded march, Banded runs (partner),1/3/5 drill, PVC low shin angle drill, falling start, 3pt start, 1v1 chase drill, 10y sprint benchmark

2x20y marches runs, and starts. 2xchase, 2x being chased, 3 attempts benchmark

▶ 1 ▶ 2 ▶ 3 ▶ 4 ▶ 5 ▶ 6 ▶ 7 ▶ 8

Plyometrics

Kneeling overhead medball throw

3x5

▶ Watch

Isometrics / Eccentrics

Scap pulls, Plank shoulder taps, Banded straight arm pulldown

3x8 scap pulls, 3x5 each taps, 3x8 pulldowns

▶ 1 ▶ 2 ▶ 3

Strength / Power

Max pullup benchmark

3x4 banded, 2 attempts to reach max.

▶ 1 ▶ 2

If unable to do a pullup, use a band but track what color. Still for max reps.

Recovery / Mobility

Lat stretch, Spiderman stretch

1x30s each

▶ 1 ▶ 2

Session 86

Wednesday · Sep 16

Sprint Mechanics + strength

Lehi 4:00 — Wendy1976 4:45 — Marc

Warmup & Activation

Barefoot warmup

Sprint / Skill Work

Wall SL B step, wall sprint, drive phase arm progression, rack banded sprint, reaction race

2x10 each, 2x30s sprint, 2x16 (8in lunge, 8transitioning to upright) 2x20s rack sprint, 2-3x reaction race

▶ 1 ▶ 2 ▶ 3 ▶ 4 ▶ 5

Can do the wall sprint like a 1/3/5 drill. If no colored cones for reaction race, call out the number instead. Or set colored pool noodles as the cones

Isometrics / Eccentrics

Drive phase lunges, negative pullups

3x4 lunges each, 3s hold, 5x3 negatives

▶ 1 ▶ 2

Drive phase position, not lunge. Exagerrated arms

Strength / Power

Wall supported DB RDL, DB plank push/pulls, toes to post

3x8 each RDL, 3x8 push/pull each side, 3x10 toes

▶ 1 ▶ 2 ▶ 3

Cue athlete to sit their butt back onto the heel against the wall to encourage the correct hinge position.

Recovery / Mobility

Pigeon

1x30s each

▶ Watch

Session 87

Monday · Sep 21

Acceleration + Plyos

Lehi 4:00 — Marc1976 4:45 — Wendy

Warmup & Activation

1min forward and backward jog, 1 min skipping, inchworm + pushups, worlds greatest stretch

1 min each forward, backward, and skipping, 5inchworms with 1-3 pushups, 5 each side WGS

▶ 1 ▶ 2

Sprint / Skill Work

Banded series (A/B walk, march, run) Sled push, SL push off to broad jump, Broad jump cone race

2x20y banded series, 2x15y, 2x4 each leg, 2x30y race

▶ 1 ▶ 2 ▶ 3 ▶ 4

The sled should be heavy enought that they have to use good mechanics to push it

Plyometrics

Depth drop, Split squat to lateral hop, resisted/assisted squat jumps

3x5 drop, 3x4 each ss, 3x5resisted and 5 assisted

▶ 1 ▶ 2

Isometrics / Eccentrics

SL glute bride hold

2x30s each

▶ Watch

Strength / Power

Bar rows, banded face pulls, DB curl to press

3x10 rows, 3x15 face pulls, 3x6 curl

▶ 1 ▶ 2 ▶ 3

Recovery / Mobility

Lat stretch childs pose

1x30s each direction

▶ Watch

Session 88

Wednesday · Sep 23

Lateral COD+ Oly

Lehi 4:00 — Wendy1976 4:45 — Marc

Warmup & Activation

Barefoot warmup, duckwalk with plate overhead, pogo hops (alt staggered), lateral shuffle to sprint

2x20y duck walk, 2x10 each pogo, 3 each way x20y shuffle/sprint

▶ 1 ▶ 2 ▶ 3

Sprint / Skill Work

A walk, B walk, A skip, Bskip, skater jump (V jumps), low hurdle lateral run, Cone/speed ladder race, lateral shuffle with ball toss,

2x20y each, 3xlateral run (3 hurdles), 2-3x speed ladder race, 2-3x ball toss

▶ 1 ▶ 2 ▶ 3 ▶ 4

Plyometrics

SL lateral box jump

3x5 each

▶ Watch

Strength / Power

Clean deadlift, hang clean pull, tall muscle clean, hang power clean, push jerk

4x5 for all

RPE 4–5

▶ 1 ▶ 2 ▶ 3 ▶ 4 ▶ 5

The first set, with no weight, add in holds at the shin, mid thigh, and front rack positions.

Recovery / Mobility

Sleeper stretch, 90/90 stretch

1x30s each

▶ 1 ▶ 2

Session 89

Monday · Sep 28

Acceleration + iso

Lehi 4:00 — Marc1976 4:45 — Wendy

Warmup & Activation

forward/backward jog, quad/ham pull, hamstring scoops, back roll to V, leg swings (forward/side), tib raise, calf raise

1 min jog, 8 each pull and scoops, 10 roll to V, 10 each leg/direction swings, 20 tib/calf raise

▶ 1 ▶ 2 ▶ 3 ▶ 4 ▶ 5 ▶ 6

Sprint / Skill Work

Wall holds A&B, Wall run drill 1/3/5, Drive phase arm drill, falling start, jumpback start, 3pt start, standing start, ball drop game

2x30s A&B holds, 2x3 (1/3/5 is 1 rep), 2x16 arm swings drive phase (8in drive position, 8 in upright), 2x20y for each start and ball drop game

▶ 1 ▶ 2 ▶ 3 ▶ 4 ▶ 5 ▶ 6 ▶ 7 ▶ 8 ▶ 9

Plyometrics

Alt split squat jump, banded pullups

3x4 each leg, 3x4 pullups

▶ 1 ▶ 2

Superset jumps with the overhead plate split squat iso. Superset dead hang with banded pullups. The band for pullups should be thick enough athletes can pull quickly and explosively to the top. 3s eccentric on the way down.

Isometrics / Eccentrics

Plate overhead split squat iso, dead hang

3x20s each leg, 2x20-30s hang

▶ 1 ▶ 2

superset dead hang with banded pullups

Strength / Power

B stance glute bridge, gorilla row, spanish squats

3x8 each for all

▶ 1 ▶ 2 ▶ 3

Recovery / Mobility

Side lying quad stretch, thoracic rotation

1x45s each side

▶ 1 ▶ 2

Session 90

Wednesday · Sep 30

Sprint Mechanics + strength

Lehi 4:00 — Marc1976 4:45 — Wendy

Warmup & Activation

Barefoot warmup

Sprint / Skill Work

Wall SL B step, wall sprint, drive phase arm progression, rack banded sprint, knee drive to pad, resisted ground start

2x10 each, 2x30s sprint, 2x16 (8in lunge, 8transitioning to upright) 2x20s rack sprint, 3x pad cue, 3xresisted ground start

▶ 1 ▶ 2 ▶ 3 ▶ 4 ▶ 5 ▶ 6

Plyometrics

Weighted step up jumps

3x5 each leg

▶ Watch

superset this with lateral step down

Isometrics / Eccentrics

Lateral box step down

3x5 each leg

▶ Watch

Strength / Power

B-stance trap bar deadlift, renegade rows, toes to post, SA banded pulldown

3x6 DL, 3x5 each rows, 3x10 TTP, 3x10 each pulldowns

▶ 1 ▶ 2 ▶ 3 ▶ 4

Can EMOM this

Recovery / Mobility

Knight stretch

60s each side

▶ Watch

Session 91

Monday · Oct 5

Acceleration + contrast training

Lehi 4:00 — TBD1976 4:45 — TBD

Warmup & Activation

1min forward and backward jog, 1 min skipping, inchworm + pushups, worlds greatest stretch

1 min each forward, backward, and skipping, 5inchworms with 1-3 pushups, 5 each side WGS

▶ 1 ▶ 2

Sprint / Skill Work

Banded series (A/B walk, march, run) Sled push, SL push off to broad jump

2x20y banded series, 2x15y, 2x4 each leg

▶ 1 ▶ 2 ▶ 3

Plyometrics

BSS clean hops, depth drop for height, banded broad jump

3x4 each side cleans, 3x4 depth drop, 3x4 broad jump

▶ 1 ▶ 2

beginners don't use db's. Superset with tempo BSS. depth drop superset with goblet squat. broad jump superset with glute bridge

Isometrics / Eccentrics

Tempo BSS

3x 5s to 45 degrees, 5s hold. 5s down to 90 degrees, 5s hold. 5s back up to 45, 5s hold. 5s to upright.

▶ Watch

solid rest after first set of these

Strength / Power

goblet squat, barbell glute bridge

3x8 squat, 3x8 hip thrust

▶ 1 ▶ 2

Session 92

Wednesday · Oct 7

Lateral COD + Oly

Lehi 4:00 — TBD1976 4:45 — Wendy

Warmup & Activation

Barefoot warmup, duckwalk with plate overhead, pogo hops (alt staggered), lateral shuffle to sprint

2x20y duck walk, 2x10 each pogo, 3 each way x20y shuffle/sprint

▶ 1 ▶ 2 ▶ 3

Sprint / Skill Work

A walk, B walk, A skip, Bskip, skater jump (V jumps), lateral shuffle with ball toss, lateral shuffle mirror drill, cut drill with reaction

2x20y each, 3xlateral run (3 hurdles), 2-3x speed ladder race, 2-3x ball toss, 1x each mirror drill, 2x reaction cut drill

▶ 1 ▶ 2 ▶ 3

Plyometrics

SL lateral box drop to box jump

3x5 each side

▶ Watch

superset with lateral lunge to b position

Strength / Power

Lateral lunge to B position, power clean and jerk

3x5 each side lunges, 4x5 c&j

RPE 4–5

▶ 1 ▶ 2

Recovery / Mobility

Sleeper stretch, 90/90 stretch

1x30s each

▶ 1 ▶ 2

Session 93

Monday · Oct 12

Benchmark - vertical jump/split squat retest

Lehi 4:00 — Wendy1976 4:45 — Marc

Benchmark · RETEST Vertical jump/ Back rack split squat

Warmup & Activation

Barefoot WU, Samson lunge, KB hip opener

4 lunges each side, 10 each side hip opener

▶ 1 ▶ 2

Sprint / Skill Work

A walk, B walk, A march, A skip, B skip, A skip/B skip to stride out

2x20y each, 10y for skips into 20y stride

▶ 1 ▶ 2 ▶ 3 ▶ 4 ▶ 5

Plyometrics

pogos, split pogo, skip for height, band assisted vertical jump, vertical jump benchmark

2x15 pogo, 2x20y split pogo, 2x20y skip for height, 2x5 band jumps, 3 attempts for benchmark

▶ 1 ▶ 2 ▶ 3 ▶ 4 ▶ 5

Isometrics / Eccentrics

SL box step down, split squat iso

3x6 each, 3x25s each

▶ 1 ▶ 2

Strength / Power

Back rack split squat

2x5 2x4 3x2 (each leg)

RPE 2x5 - 6, 2x4 - 7, 3x2 - 8,9,9

▶ Watch

Recovery / Mobility

Pigeon, downward dog calf stretch

1x30s each

▶ 1 ▶ 2

Session 94

Wednesday · Oct 14

Benchmark - speed/pull retest

Lehi 4:00 — Marc1976 4:45 — Wendy

Benchmark · RETEST 10y sprint, Max pullups

Warmup & Activation

Hamstring scoops, Quad/ham walk, Lateral lunge,Shuttle runs forward/back, jumprope

1x8 each, 1x8each, 1x8each, 1x4lengths (20y total) 1x50

▶ 1 ▶ 2 ▶ 3 ▶ 4

half can do shuttles while half jumpropes if tight on space. Jump ropes should look like pogos, but with a rope.

Sprint / Skill Work

Banded march, Banded runs (partner),1/3/5 drill, PVC low shin angle drill, falling start, 3pt start, 1v1 chase drill, 10y sprint benchmark

2x20y marches runs, and starts. 2xchase, 2x being chased, 3 attempts benchmark

▶ 1 ▶ 2 ▶ 3 ▶ 4 ▶ 5 ▶ 6 ▶ 7 ▶ 8

Plyometrics

Kneeling overhead medball throw

3x5

▶ Watch

Isometrics / Eccentrics

Scap pulls, Plank shoulder taps, Banded straight arm pulldown

3x8 scap pulls, 3x5 each taps, 3x8 pulldowns

▶ 1 ▶ 2 ▶ 3

Strength / Power

Max pullup benchmark

3x4 banded, 2 attempts to reach max.

▶ 1 ▶ 2

If unable to do a pullup, use a band but track what color. Still for max reps.

Recovery / Mobility

Lat stretch, Spiderman stretch

1x30s each

▶ 1 ▶ 2

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