Training Day Structure Outline

Upper Body Day

I. Running Mechanics, 5 rounds, 10sec on : 30sec break

March
A Run
Skip
B Run
II. Low Amplitude Plyometrics
1. Ankle Pogo Jumps
2. Lateral Box Jacks
3. Lateral Box Jump Overs
4. Lateral Pogo Jumps
5. Rotational Switch Steps
III. Lift
IV. Tempo Aerobics 4 x 4
X. Aerobic Tempo
4x4
Lower Body Day

I. Med Ball Circuit 3 - set 1 - 10 reps each

1. Chest throw
2. Overhead throw
3. Rotational scoop throw left
4. Rotational scoop throw right
5. Lunge to overhead throw
6. Seated rotational throw
7. Sit up to chest throw
8. Sit uo overhead throw
II. Jumps - set 1 - 8 reps
III.Special Endurance 2 - Effort 1
Leg Swings
IV. Med Ball 3 - set 2
V. Jumps - set 2
VI. Med Ball - set 3
VII. Jumps - set 3
VIII. Special Endurance 2 - Effort 2
IX. Leg Swings
X. Lift