Foundation Phase II – Week 4

Monday

Warm Up & Speed Mechanics: (Do Each Exercise – 2x 20-30 yards)

Light Jogging A March – Knee & Toe-Up A Skip – Knee & Toe-Up

B Skip – Kick & Claw C Skip – High Knees Scissors

Shuffle (R/L) Carioca (R/L) Backward Run

Dynamic Mobility: (Do Each Exercise – 2x 10-20 yards – Add Light Stretching / Foam Rolling)

Forward Lunge & Twist Inchworm

Backward Lunge & Reach RDL / Hamstring Walk

Deep Squat & Shuffle Walking Straight Leg Kick

Quick Burst Acceleration / Short Sprints:

4x 20 yards, 4x 30 yards, and 4x 40 yards – Walk back rest between sprints

Lift – Heavy Legs (Squat Focus) & Light Back: (rest for 1-2 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Back Squat	4	8
Bench Row (Bat Wings)**	2	5
Walking Lunge	3	10
Lat Pulldown (Underhand Grip)	2	10
High Step Up	3	10
Barbell RDL	2	10

** Bat Wings – Hold for 5 seconds each rep

Core:

Rollouts: 3 x 10

Back Extensions: 3 x 10

Tuesday

Weightroom Warm Up: (KB = Kettle Bell – Add Light Stretching / Foam Rolling)

Jump Rope Routine – x100 Miniband Hip Series Shoulder Tubing

Anti-Rotations – x20 KB Halos – x10 each KB Swing – x15

KB (Goblet) Squat – x10 KB “Suitcase” Carry – 2x Each Arm For Distance

Core: (MB = Medicine Ball)

Hip Mobility Series: 1 x 20 each

MB Wall Series: 2 x 10 each

Lift – Light Upper-Body: (rest for 1-2 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Bench Press	2	10
Dumbell Incline Bench Press	2	10
3-Way Shoulder Raises	2	10 each
Hammer Curls	2	10
Tricep Extensions	2	10
Wrist Pronation / Supination	2	15-20 each
Grip Work	2	15-20 each

Conditioning: Speed Endurance Interval

10 x Cut 60’s (30 yards down & back) or Infield Arcs – 30 second interval

Thursday

Dynamic Mobility Warm Up: (Do Each Exercise)

Wall Drills – 10x Leg Swings, each direction Wall Drills – 10x Hip Circles, each direction

Wall Drills – 20x Pause Claw Track Hurdle – Over / Under Hip Mobility

Speed Mechanics & Light Plyometrics: (Do Each Exercise – 2x 20-30 yards – Add Light Stretching / Foam Rolling)

A Skip – Knee & Toe-Up C Skip – High Knees

Lateral C Skip – High Knees Plyos – Skips For Height

Plyos – Skips For Distance Plyos – Forward Bounding

Multi-Directional Agility / Footwork:

Ladder Drills – Pick 2 Drills for 3-5 Reps Each 3 x Each – 4-Cone Box Drill

3 x Each – Pro-Agility (5-10-5) Drill 3 x Each – T-Drill

Lift – Light Legs (Hinge Focus) & Heavy Back: (rest for 1-2 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Barbell Hip Thrust	4	6
1-Arm Dumbell Row	3	10
Split Squat	2	10
Lat Pulldown (Overhand Grip)	3	10
High Step Up	2	10

Core:

Front & Side Planks: Hold 1 minute each	Partner (Eccentric ) Hamstring Curl: 3 x 5

Friday

Weightroom Warm Up: (KB = Kettle Bell – Add Light Stretching / Foam Rolling)

Jump Rope Routine – x100 Miniband Hip Series Shoulder Tubing

Anti-Rotations – x20 KB Halos – x10 each KB Swing – x15

KB (Goblet) Squat – x10 KB “Suitcase” Carry – 2x Each Arm For Distance

ABS #2 Core Routine: (Do Each Exercise)

1-Leg Bent Sit Up – x15 ea Single Leg Slide – x15 ea

Lying Leg Lifts – x15 Crossover Crunch – x15 ea

Full Supermans – x15 Bird-Dogs – x20 each

Lift – Heavy Upper-Body: (rest for 1-2 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Bench Press	4	8
Curl & Press	2	10
3-Way Shoulder Raises	2	10 each
Zotman Curls	3	10
Tricep Extensions	3	10
Wrist Flexion / Extension	2	15-20 each
Grip Work	2	15-20 each

Conditioning: Hill Sprints (Find a hill with a gradual slope, 5-15 degrees – Run all sprints at top speed)

10 x 40-60 yard hill sprints – Walk back rest between sprints

Foundation Phase II – Week 5

Monday

Warm Up & Speed Mechanics: (Do Each Exercise – 2x 20-30 yards)

Light Jogging A March – Knee & Toe-Up A Skip – Knee & Toe-Up

B Skip – Kick & Claw C Skip – High Knees Scissors

Shuffle (R/L) Carioca (R/L) Backward Run

Dynamic Mobility: (Do Each Exercise – 2x 10-20 yards – Add Light Stretching / Foam Rolling)

Forward Lunge & Twist Inchworm

Backward Lunge & Reach RDL / Hamstring Walk

Deep Squat & Shuffle Walking Straight Leg Kick

Quick Burst Acceleration / Short Sprints:

4x 20 yards, 4x 30 yards, and 4x 40 yards – Walk back rest between sprints

Lift – Heavy Legs (Squat Focus) & Light Back: (rest for 1-2 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Back Squat	4	8
Bench Row (Bat Wings)**	2	5
Walking Lunge	3	10
Lat Pulldown (Underhand Grip)	2	10
High Step Up	3	10
Barbell RDL	2	10

** Bat Wings – Hold for 5 seconds each rep

Core:

Rollouts: 3 x 10

Back Extensions: 3 x 10

Tuesday

Weightroom Warm Up: (KB = Kettle Bell – Add Light Stretching / Foam Rolling)

Jump Rope Routine – x100 Miniband Hip Series Shoulder Tubing

Anti-Rotations – x20 KB Halos – x10 each KB Swing – x15

KB (Goblet) Squat – x10 KB “Suitcase” Carry – 2x Each Arm For Distance

Core: (MB = Medicine Ball)

Hip Mobility Series: 1 x 20 each

MB Wall Series: 2 x 10 each

Lift – Light Upper-Body: (rest for 1-2 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Bench Press	2	10
Dumbell Incline Bench Press	2	10
3-Way Shoulder Raises	2	10 each
Hammer Curls	2	10
Tricep Extensions	2	10
Wrist Pronation / Supination	2	15-20 each
Grip Work	2	15-20 each

Conditioning: Speed Endurance Interval

12 x Cut 60’s (30 yards down & back) or Infield Arcs – 30 second interval

Thursday

Dynamic Mobility Warm Up: (Do Each Exercise)

Wall Drills – 10x Leg Swings, each direction Wall Drills – 10x Hip Circles, each direction

Wall Drills – 20x Pause Claw Track Hurdle – Over / Under Hip Mobility

Speed Mechanics & Light Plyometrics: (Do Each Exercise – 2x 20-30 yards – Add Light Stretching / Foam Rolling)

A Skip – Knee & Toe-Up C Skip – High Knees

Lateral C Skip – High Knees Plyos – Skips For Height

Plyos – Skips For Distance Plyos – Forward Bounding

Multi-Directional Agility / Footwork:

Ladder Drills – Pick 2 Drills for 3-5 Reps Each 3 x Each – 4-Cone Box Drill

3 x Each – Pro-Agility (5-10-5) Drill 3 x Each – T-Drill

Lift – Light Legs (Hinge Focus) & Heavy Back: (rest for 1-2 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Barbell Hip Thrust	4	6
1-Arm Dumbell Row	3	10
Split Squat	2	10
Lat Pulldown (Overhand Grip)	3	10
High Step Up	2	10

Core:

Front & Side Planks: Hold 1 minute each

Partner (Eccentric ) Hamstring Curl: 3 x 5

Friday

Weightroom Warm Up: (KB = Kettle Bell – Add Light Stretching / Foam Rolling)

Jump Rope Routine – x100 Miniband Hip Series Shoulder Tubing

Anti-Rotations – x20 KB Halos – x10 each KB Swing – x15

KB (Goblet) Squat – x10 KB “Suitcase” Carry – 2x Each Arm For Distance

ABS #2 Core Routine: (Do Each Exercise)

1-Leg Bent Sit Up – x15 ea Single Leg Slide – x15 ea

Lying Leg Lifts – x15 Crossover Crunch – x15 ea

Full Supermans – x15 Bird-Dogs – x20 each

Lift – Heavy Upper-Body: (rest for 1-2 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Bench Press	4	8
Curl & Press	2	10
3-Way Shoulder Raises	2	10 each
Zotman Curls	3	10
Tricep Extensions	3	10
Wrist Flexion / Extension	2	15-20 each
Grip Work	2	15-20 each

Conditioning: Hill Sprints (Find a hill with a gradual slope, 5-15 degrees – Run all sprints at top speed)

10 x 40-60 yard hill sprints – Walk back rest between sprints

Foundation Phase II – Week 6

Monday

Warm Up & Speed Mechanics: (Do Each Exercise – 2x 20-30 yards)

Light Jogging A March – Knee & Toe-Up A Skip – Knee & Toe-Up

B Skip – Kick & Claw C Skip – High Knees Scissors

Shuffle (R/L) Carioca (R/L) Backward Run

Dynamic Mobility: (Do Each Exercise – 2x 10-20 yards – Add Light Stretching / Foam Rolling)

Forward Lunge & Twist Inchworm

Backward Lunge & Reach RDL / Hamstring Walk

Deep Squat & Shuffle Walking Straight Leg Kick

Quick Burst Acceleration / Short Sprints:

4x 20 yards, 4x 30 yards, and 4x 40 yards – Walk back rest between sprints

Lift – Heavy Legs (Squat Focus) & Light Back: (rest for 1-2 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Back Squat	4	8
Bench Row (Bat Wings)**	2	5
Walking Lunge	3	10
Lat Pulldown (Underhand Grip)	2	10
High Step Up	3	10
Barbell RDL	2	10

** Bat Wings – Hold for 5 seconds each rep

Core:

Rollouts: 3 x 10

Back Extensions: 3 x 10

Tuesday

Weightroom Warm Up: (KB = Kettle Bell – Add Light Stretching / Foam Rolling)

Jump Rope Routine – x100 Miniband Hip Series Shoulder Tubing

Anti-Rotations – x20 KB Halos – x10 each KB Swing – x15

KB (Goblet) Squat – x10 KB “Suitcase” Carry – 2x Each Arm For Distance

Core: (MB = Medicine Ball)

Hip Mobility Series: 1 x 20 each

MB Partner Series: 1 x 10 each

Lift – Light Upper-Body: (rest for 1-2 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Bench Press	2	10
Dumbell Incline Bench Press	2	10
3-Way Shoulder Raise	2	10 each
Hammer Curl	2	10
Tricep Extension	2	10
Wrist Pronation / Supination	2	15-20 each
Grip Work	2	15-20 each

Conditioning: Speed Endurance Interval

14 x Cut 60’s (30 yards down & back) or Infield Arcs – 30 second interval

Thursday

Dynamic Mobility Warm Up: (Do Each Exercise)

Wall Drills – 10x Leg Swings, each direction Wall Drills – 10x Hip Circles, each direction

Wall Drills – 20x Pause Claw Track Hurdle – Over / Under Hip Mobility

Speed Mechanics & Light Plyometrics: (Do Each Exercise – 2x 20-30 yards – Add Light Stretching / Foam Rolling)

A Skip – Knee & Toe-Up C Skip – High Knees

Lateral C Skip – High Knees Plyos – Skips For Height

Plyos – Skips For Distance Plyos – Forward Bounding

Multi-Directional Agility / Footwork:

Ladder Drills – Pick 2 Drills for 3-5 Reps Each 3 x Each – 4-Cone Box Drill

3 x Each – Pro-Agility (5-10-5) Drill 3 x Each – T-Drill

Lift – Light Legs (Hinge Focus) & Heavy Back: (rest for 1-2 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Barbell Hip Thrust	4	6
1-Arm Dumbell Row	3	10
Split Squat	2	10
Lat Pulldown (Overhand Grip	3	10
High Step Up	3	10

Core:

Front & Side Planks: Hold 1 minute each

Partner (Eccentric ) Hamstring Curl: 3 x 5

Friday

Weightroom Warm Up: (KB = Kettle Bell – Add Light Stretching / Foam Rolling)

Jump Rope Routine – x100 Miniband Hip Series Shoulder Tubing

Anti-Rotations – x20 KB Halos – x10 each KB Swing – x15

KB (Goblet) Squat – x10 KB “Suitcase” Carry – 2x Each Arm For Distance

ABS #2 Core Routine: (Do Each Exercise)

1-Leg Bent Sit Up – x15 ea Single Leg Slide – x15 ea

Lying Leg Lifts – x15 Crossover Crunch – x15 ea

Full Supermans – x15 Bird-Dogs – x20 each

Lift – Heavy Upper-Body: (rest for 1-2 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Bench Press	4	8
Curl & Press	2	10
3-Way Shoulder Raises	2	10 each
Zotman Curls	3	10
Tricep Extensions	3	10
Wrist Flexion / Extension	2	15-20 each
Grip Work	2	15-20 each

Conditioning: Hill Sprints (Find a hill with a gradual slope, 5-15 degrees – Run all sprints at top speed)

10 x 40-60 yard hill sprints – Walk back rest between sprints