Brian Carroll Program 1.0 12.26.

15

Release

Lacrosse Ball Frequency Reps Timing

Lats Daily 30 s. Pre-workout
Pecs Daily 30 s. Pre-workout
Hips Daily 30 s. Pre-workout
Calves Daily 30 s. Pre-workout

Reset

Exercises Sets and Reps Time Under Tension Comments

All 4’s Belly Lift 1x4-5 4-5 breaths
Standing Supported IO’s and TA’s 1x4-5 4-5 breaths

Readiness

Exercise Repetitions
Rockback Breathing on Elbows 8 Breaths
Core Engaged Hip Flexion 5 Reps/Side
Alternating Supine Elbow-to-Knee 5 Reps/Side
Alternating Supine Toe Touch 5 Reps/Side
Turkish Get-up to Elbow 5 Reps/Side
Pull Back Butt Kicks 5 Reps/Side
Push-up to Downward Dog 8 Reps
Groiner with Overhead Reach 5 Reps/Side
Lateral Split-Squat 5 Reps/Side

Weekly Layout

Day Training
Monday Weights
Tuesday Cardiac Output
Wednesday Strength
Thursday Cardiac Output
Friday Weights
Saturday Active Recovery/Circuits
Sunday OFF/Light Recovery
 Brian Carroll Program 1.0 12.26.15

Monday

Reactive – Lateral Acceleration and Change of Direction

Intensity Recovery Repeats Comments

Week 1 15-20 minutes As Needed N/a MB Shake, 3x5 seconds
Week 2 15-20 minutes As Needed N/a Jab Step, 3x5 each side
Week 3 15-20 minutes As Needed N/a Lateral Med Ball Throws, 3x5 each side
Week 4 15-20 minutes As Needed N/a Lateral Accelerations – 3x10 yds each
Lateral Accelerations 3x20 yds each

Resistance

Exercise Tempo 1 2 3 4 Comments Rest

1) Trap Bar Deadlifts 4x6 4x6 4x5 3x5 Feel whole foot throughout 3
PUSH! minutes
Add weight each week
2A) Push-up to 201 3x6 3x6-8 3x8 2x6 Exhale, abs tight 90 s.
Single-Arm Support Reach long at top

2B) Offset Squats 201 3x10 3x8-10 3x8 2x8 Short stance, exhale 90 s.
Feel whole front foot, PUSH

3A) Half-Kneeling 201 3x8 3x6-8 3x6 2x6 90-90 set-up, exhale 60-90 s.
Landmine Press Reach long at midpoint

3B) Core Engaged 301 3x8 3x8-10 3x10 3x10 Exhale fully, back flat 60-90 s.
Dead Bugs Reach long through heel
Do not let back arch!

Resiliency – Dead Treads/Prowler/Sled Sprints

Intensity Recovery Repeats Comments

Week 1 5 seconds HRR < 130 bpm 6
Week 2 5 seconds HRR < 130 bpm 6, 3 ALL OUT EFFORT!
Week 3 5 seconds HRR < 130 bpm 6, 3 Rest until heart rate is under 130
Week 4 5 seconds HRR < 130 bpm 6, 6 5 minute rest b/w series’

Recovery

Exercises Sets and Reps Time Under Tension Comments

All 4’s Belly Lift 1x4-5 4-5 breaths See attached
 Brian Carroll Program 1.0 12.26.15

Wednesday

Reactive – Vertical Power

Intensity Recovery Repeats Comments

Week 1 10 Throws/5 Jumps 90 seconds 3
Week 2 10 Throws/5 Jumps 90 seconds 3 10 Half-Kneeling MB Throws
Week 3 10 Throws/5 Jumps 90 seconds 3 5 Hurdle to Box Jumps
Week 4 10 Throws/5 Jumps 90 seconds 3

Resistance

Exercise Tempo 1 2 3 4 Comments Rest

1) Dumbbell Bench 4x6 4x6 4x5 3x5 Get strong! 3
minutes

2A) Romanian 201 3x10 3x8-10 3x8 2x8 Feel whole foot (big toe) 90 s.
Deadlift (RDL) Chest over bar

2B) Split-Stance, 211 3x10 3x8-10 3x8 2x8 Exhale, abs tight 90 s.
Single-Arm Face Pulls Rotate through upper back

3A) Nordic 501 3x3 3x4 3x5 2x5 Exhale fully, abs tight 90 s.
Hamstring Curls

3B) The Bear ISO 3x30s. 3x35s. 3x40s. 3x45s. Round back, exhale fully 90 s.
Tuck pelvis underneath
Think reach and tuck!

Resiliency – Dead Treads/Prowler/Sled Sprints

Intensity Recovery Repeats Comments

Week 1 6 seconds 54 seconds 10
Week 2 6 seconds 54 seconds 10, 5 5 minute rest b/w series’
Week 3 6 seconds 54 seconds 10, 5
Week 4 6 seconds 54 seconds 10, 10

Recovery

Exercises Sets and Reps Time Under Tension Comments

All 4’s Belly Lift 1x4-5 4-5 breaths See attached
 Brian Carroll Program 1.0 12.26.15

Friday

Reactive – Linear Accelerations and Change of Direction

Intensity Recovery Repeats Comments

Week 1 15-20 minutes As Needed N/a Slant Board Starts -2x3 each side
Week 2 15-20 minutes As Needed N/a Falling Starts – 2x5 (10 yards)
Week 3 15-20 minutes As Needed N/a Push-up Starts – 2x3 (10 yards)
Week 4 15-20 minutes As Needed N/a 20-Yard Sprints – 3 reps

Resistance

Exercise Tempo 1 2 3 4 Comments Rest

1) 2-KB Front Squat 201 4x6 4x6 4x5 3x5 Soft knees at start, exhale 2-3
Feel whole foot, PUSH minutes

2A) 2-KB Split-Squats 301 3x8 3x6-8 3x6 2x6 90-90 set-up, exhale 90 s.
Feel whole foot - PUSH

2B) 3-Month Pullover 301 3x8 3x6-8 3x6 2x6 Exhale, reach, back flat 90 s.
Do not let back arch!

3A) Half-Kneeling 301 3x8 3x6-8 2x6 3x6 Knee/hip/shoulder in-line 60 s.

Alternating Cable Exhale, get abs
Press Reach long at midpoint
3B) 3-Month PNF 202 3x8 3x8 3x10 3x10 Exhale fully, back flat 60 s.
Reach LONG

Resiliency – Dead Treads/Prowler/Sled Sprints

Intensity Recovery Repeats Comments

Week 1 5 seconds HRR < 130 bpm 6
Week 2 5 seconds HRR < 130 bpm 6, 3 ALL OUT EFFORT!
Week 3 5 seconds HRR < 130 bpm 6, 3 Rest until heart rate is under 130
Week 4 5 seconds HRR < 130 bpm 6, 6 5 minute rest b/w series’

Recovery

Exercises Sets and Reps Time Under Tension Comments

All 4’s Belly Lift 1x4-5 4-5 breaths See attached
 Brian Carroll Program 1.0 12.26.15

Tuesday

Resiliency – Treadmill Running

Intensity Recovery Repeats Comments

Week 1 4 minutes 4 minutes 4
Week 2 3 minutes 3 minutes 6
Week 3 2 minutes 2 minutes 5, 5
Week 4 2 minutes 1 minute 5, 5

Thursday

Resiliency – Treadmill Running

Intensity Recovery Repeats Comments

Week 1 3 minutes 3 minutes 5
Week 2 2 minutes 2 minutes 4, 4
Week 3 2 minutes 1 minute 4, 4
Week 4 Light/Active Recovery