This 5 Week, 4 Day/Week Training Plan is build around the “Super Six” exercises and events foundational training elements for a well rounded, Prep Athlete. The Six exercises/events are as follows:
- Craig Special – 1x Craig Special is a Hang Squat Clean + Front Squat and is our favorite total body exercise. Technique issues can quickly crop up with Olympic movements, and I’ve found the hang squat clean to be the easiest for prep athletes to quickly learn. The clean trains explosive power, and catching the heavy barbell in the squat helps train the athlete take impact – needed for contact sports.. Finally, with each rep, the athlete gets in 2x front squats – my favorite squatting movement.
- Bench Press – Considered by many strength coaches to be the “King” upper body strength exercise, the bench press is a classic upper body push strength exercise for the shoulders, arms and chest.
- Pull Ups (men) and Horizontal Pull Ups (women) – Simple and hard, pull ups (men) and horizontal pull ups (women) train the upper body pulling muscles – specifically the lats and biceps. This is a classic exercise which balances out the upper body push completed with the bench presses.
- Loaded Walking Lunge – When athletes do this exercise they’ll feel the strain in their quads, but the next day, it’s the butt and hamstrings which are sore. The Walking Lunge is our favorite posterior chain exercise, and helps balance out the heavy quad work the athletes are getting with the Craig Specials and build transferable, athletic leg strength and power.
- 300m Shuttle – The 300m Shuttle is attained via 12 individual 25m shuttle lengths. This classic work capacity event trains sprinting speed, leg lactate tolerance and anaerobic capacity and recovery.
- 1.5 Mile Run and Follow-On 800m Intervals – The 1.5 Mile Run for time, and 800m interval repeats based on the athlete’s 1.5 mile finish time hit the “sweet spot” between training enough endurance to develop and build a field-sport prep athlete’s overall endurance without impacting strength, short sprinting speed and explosive power.
The strength work will be based on your 1 Rep Max (1RM) load for the Craig Special and Bench Press, 5 Rep Max (5RM) for the Walking Lunge, and Max Rep Pull Ups (men) and Horizontal Pull Ups (women).
The athlete will conduct a beginning, middle and end-of-cycle strength assessment. The beginning cycle assessment and follow-on loading means the strength work in the plan automatically “scales” to the incoming strength level of each individual athlete. The mid-cycle assessment ensures the athlete is continually pushed as his/her strength improves, and the end-of cycle assessment cements the progress which has been made through all the hard work.
Work Capacity Programming
Simple and direct – the work capacity programming in this plan is built around 300m Shuttle Repeats based on a density interval. At the beginning of the plan, the athlete will complete 4 Rounds of a 300m Shuttle every 2 minutes, 30 seconds. At the end of the cycle, the athlete completes 4 Rounds of a 300m Shuttle every 2 minute, 5 seconds.
The endurance programming in the plan also deploys a beginning, middle and end-of-cycle 1.5 mile run assessment. Between assessments the athletes complete 800m repeats at a pace based on their 1.5 mile assessment finish time. In this way the plan automatically “scales” to the athlete’s incoming endurance fitness, and continues to push them as their fitness improves.
- Mon: Strength & Work Capacity (300m shuttles)
- Tues: Endurance Intervals (800m Repeats)
- Wed: Strength & Work Capacity (300m shuttles)
- Thurs: Endurance Intervals (800m Repeats)
- Fri: Strength & Work Capacity (300m shuttles)
- Fully Equipped Weightroom including (Barbells, Bumpers, Rack, Bench and Pull Up Bar)
- 25m of Space indoors our outdoors for the 300m Shuttles
- Track or course of known distance for the 1.5 Mile Run Assessment and 800m Intervals
- Stopwatch with repeating countdown timer (smartphone will work)
How Long do the Sessions Last?
What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. The programming is progressive – it builds upon itself. Don’t skip ahead.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Running Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.
Questions? Email firstname.lastname@example.org