ONEighty Athletics's video: OFF Season Workouts: Speed Training Plyo s Full Body Lift

For A Offseason Training Program Visit: https://oneightyathletics.com/offseasonprogram ----------- Here’s the full Workout: (SS = Super Set) Dynamic Warm Up & Mobility (10 min) Level 1 Quicks and Plyos (7 min) Speed + Acceleration Starts (10 min) Lift (40 minutes) ----------- 1.) Dynamic Warm-Up (Not Filmed) 2.) Hip-Mobility **Left knee on Ground - Right Leg in Lunge Position:** a. Hamstring Stretch x10 sec. b. World’s Greatest x10 sec. c. Over Shoulder Twist x10 sec. **Switch Legs** Hip Mobility Series a. Push up to World’s Greatest W/i Pause x2 ea. Leg b. Single Exchange x2 ea. c. Double Exchange x2 ea. d. Squat Position Hands On Ankles 3.) Level 1 Feet Quicks (10 sec. ea. exercise) a. Front to Back b. Side to Side c. Scissors d. Over Over to Back Back 4.) Level 1 Plyos a. Squat Jumps W/I Pause x2 b. Pogo Jumps x15 sec. c. Off 1 Land on 2 Feet x2 ea. d. Tuck Jumps x5 5.) Standing Speed Dynamics a. Single Exchange (6 Whistles) b. Double-Exchange (4 Whistles) c. Triple-Exchange (2 Whistles) d. All-Out (15 sec.) 6.) Competition Starts Break up into 3 groups: Skill, Big Skill, and Lineman Mark off 10 yards with cones for sprints They will sprint through the cone and then go off to side and walk back 1 coach will stand by the 10 yard marker and call out winners in each group. He will mark off winner on an individual basis and that point will be created to him as an individual and to his team’s weekly total 1-2: Standing R/L 3-4: On Chest 5-6: Kneeling Starts R/L 7-8: 40 Stance Starts -------------- LIFT A GROUP: A1: Trap Bar Deadlift 4x3 (1:5:1 Tempo) (55,70,80,85% of DL Max) A2: Vertical Jump 3x2 A3: Standing Iso Psoas 3x10 sec. ea. B GROUP:. B1: Standing Military Press 4x10,8,6,6 B2: Pull Up 3x5 (1:5:1 Tempo) B3: 2-Arm DB Standing Row (Reverse Grip) 3x10,8,6 B4: Iso YTW’s 3x20 sec. ea. Position (60 total sec. of work ea. set.) C GROUP: C1: SA DB Farmer’s Carry 3x Full Court & Back C2: Med Ball Push Ups 3x10 C3: Band Shrugs 3x10 C4: Manual Side/Side Neck (R/L) 2x4 ea. (3 sec. up/ 3 sec. down) D GROUP - TEAM FINISHER: **1 Round x 15 sec. ea. exercise** D1: Push Ups D2: Feet Quicks (Front to Back) D3: Alt. Lunges D4: Bodyweight Squats **GET THE REPS & COMPETE!!!** Remember: Dominate The Details, Better Your Best, and Attack Adversity Coach Cano Win The Kids P.S. For A Step-By-Step Sports Performance System that Maximizes Offseason Training and Athletic Potential Click the Link below: __ https://oneightyathletics.com/offseasonprogram1 __