DAY 1

Total Body (TB) Power, NO EQUIPMENT

  1. Do a general warm-up for 2-5 minutes (e.g. light jog)
  2. Lightly stretch tight muscles x 2-3 seconds x 5 reps each (2-3 minutes)
  3. Do a dynamic or specific warm-up (e.g. body weight squats, lunges, squat jumps)
  4. Complete all exercises in order, completing all sets and reps of Set #1 before moving on to Set #2.
  5. Static stretch tight muscles after workout, x 20-30’’ each x 1-2 sets

Set #1:

  1. 30 x Double Leg Forward/Back Line Jumps
  2. 10 x Burpees
  3. 10 x Alternating Leg Split Squat Jumps /leg
  4. 6 x Push-up Jumps
  5. 15 x Walking Lunges, Hands Overhead /leg
  6. 12 x Push-up Openers
  • x 2 sets
  • Rest x 1-2’ between sets

Set #2:

  1. 20 x Full Sit-ups, Hands Overhead
  2. 15 x Assisted Double Leg Lift
  3. 15 x Alternating Leg Bridge Marches /leg
  • x 2 sets
  • Rest x 0-30’’ between sets

DAY 2

Field Workout

  • Set up an ultimate field (x 70 yards field proper, x 25 yard end zones, x 40 yards wide). Keep water close by.
  • A ‘sprint’ is 85-100% of max speed; go at 100% effort (or max speed) for distances 40 yards or shorter (the short side of the field), go 90-95% for 60-100 yards (the long side), and 85-95% for 100-400 yards (2, 3, or 4 sides of the field).
  • Rest x 2-3’ between sets.

Set #1:

  • Sprint x 120 yards (long side only)
  • Walk to the other sideline
  • Rest x 60''
  • Repeat x 4 reps (2 laps)

Set #2:

  • Sprint x 2 sides (long side + short side)
  • Walk x 2 sides (rest about 90 seconds total)
  • x 2 reps (2 laps)

Set #3:

  • Sprint x 3 sides (long side + short side + long side)
  • Walk short side back to start
  • Rest x 2 minutes
  • x 2 reps (2 laps)