ONEighty Athletics's video: Upper Body Strength Power Standing Speed Dynamics Acceleration Starts OFF Season Workouts

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 (Not Filmed) 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.) Standing Speed Dynamics a. Single Exchange (6 Whistles) b. Double-Exchange (4 Whistles) c. Triple-Exchange (2 Whistles) d. All-Out (10 sec.) 5.) Level 1 Plyos a. Squat Jumps W/I Pause x2 b. Continuous Squat Jumps x2 c. DL Pogos x2 to SL Right Pogos x2 to SL Left Pogos x2 d. Off-1 to Land-On-1 x 2 ea. 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: Lateral Knee R/L 7.) Upper Body Warm-Up (1 round of ea. exercise) a. Overhead x10 b. Facing Wall - Side to Side x10 (5 ea. way) c. Chest x10 d. Side Toss Left x5 e. Side Toss Right x5 -------------- LIFT A GROUP: A1: Clean Shrug Pull from Hang 4x3 (1:5:1 Tempo) (65,75,83,87% of HC Max) A2: Vertical Jump 3x2 A3: Downward Dog 3x10 A4: DB SA Kneeling Press 3x6 ea B GROUP:. B1:Pause Bench Press 3x4 (1:5:1 Tempo) (70, 75, 80% of BP Max) 5 sec. pause, 2” from chest Last set is 70% AMRAP goal 10-15+ ***4 Total Sets of Bench Press*** B2: DB SA Row 3x5ea B3: Band Pull-Aparts 3x5 C GROUP: C1: DB or BB Shrugs 2x10 C2: Set 1: Manual Front/Back Neck x4 ea. (3 sec. up/ 3 sec. down) Set 2: Manual Side/Side Neck (R/L) x4 ea. (3 sec. up/ 3 sec. down) 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/offseasonprogram __