CNS High Day
Monday
Speed Training
Week I: Sled (25lb) Sprints 20yd/1 + Regular Sprint 30yd/1 (Walk one lap for rest period)
Week 2: Sled (25lb) Sprints 20yd/2 + Regular Sprint 30yd/2 (Walk one lap for rest period)
Week 3: Sled (25lb) Sprints 20yd/3 + Regular Sprint 30yd/3 (Walk one lap for rest period)
Week 4: Regular Sprint 40yd/2 (Walk lap for rest period)
-Complete all sled work first; and then do the regular sprint. This is the contrast method.
Vertical Explosive Jumps
Week I: Altitude (24-32in) Drops/4-6x3 (Arbitrary rest between reps, 3-5 minutes between sets)
Week 2: Box (24-32in) Jumps/4-6x3 (Arbitrary rest between reps, 3-5 minutes between sets)
Week 3: Depth (24-32in) Jumps /4-6x3 (Arbitrary rest between reps, 3-5 minutes between sets)
Week 4: Box (24-32in) Jumps/3x2 (Arbitrary rest between reps, 3-5 minutes between sets)
Light Medicine Ball Throws
Week I: Kneeling (6-8lb) MB Throw/7x2 (3 minute rest between sets)
Week 2: Scoop (6-8lb) MB Throw/7x2 (3 minute rest between sets)
Week 3: OHB (6-8lb) MB Throw/7x2 (3 minute rest between sets)
Week 4: OHB (6-8lb) MB Throw/3x2 (3 minute rest between sets)
Sub-maximal Effort Lower Body Strength Training
Note: Take as long as you need in between sets, along with as many warm-up sets, as needed.
Week I: Week I:
-Trap-Bar Deadlift 70%/3x5 -McGill Curl-Ups /20x2
-Bulgarian Split Squat/ 10x3 -Side Plank/20 seconds x2
-Banded Pull-Through/ 10x3 -In & Outs/20x2
-Banded TKE/10x3 -Plank/20 seconds x2
Week 2: Week 2:
-Trap-Bar Deadlift 72.5% /3x4 -McGill Curl-Ups /25x2
-Bulgarian Split Squat/9x3 -Side Plank/25 seconds x2
-Banded Pull-Through/9x3 -In & Outs/25x2
-Banded TKE/9x3 -Plank/25 seconds x2
Week 3: Week 3:
-Trap-Bar Deadlift 75%/3x3 -McGill Curl-Ups /30x2
-Bulgarian Split Squat/8x3 -Side Plank/30 seconds x2
-Banded Pull-Through/8x3 -In & Outs/30x2
-Banded TKE/8x3 -Plank/30 seconds x2
Week 4: Week 4:
-Trap-Bar Deadlift 50-60% /3x2 -McGill Curl-Ups /12-15x2
-Bulgarian Split Squat/20x2 -Side Plank/12-15 seconds x2
-Banded Pull-Through/20x2 -In & Outs/ 12-15x2
-Banded TKE/20x2 -Plank/12-15 seconds x2
Post
Stretch w/ Green band , Wall Stretch, Partner Stretch or Static Stretch
CNS Low Intensity
Tuesday
Sub-maximal Prowler or Pool Tempo
Week 1: Sub-max (70% effort) Prowler 90-120lbs /30yd x5 + Push-Ups or Abs (30-45 sec rest)
Week 2: Sub-max (70% effort) Prowler 90-120lbs /30yd x7 + Push-Ups or Abs (30-45 sec rest)
Week 3: Pool Tempo High Knees: 15 seconds on, 30 seconds off/8
Week 4: Pool Tempo High Knees: 15 seconds on, 30 seconds off/4
Upper Body Strength Training
Week 1:
-Floor Press/2-5RM (work up in weight; leave 1-2 in the tank)
-DB Row/1 ORM (work up, with as many wann-ups as needed, to a max set)
Week 2:
-Incline Press w/ Chains 50-60%/3x6 (2-3 minute rest between sets)
-Meadows Row/9RM (work up, with as many warm-ups as neede d, to a max set)
Week 3:
-½ Foam Roller Press/2-5RM (work up in weight; leave 1-2 in the tank)
-Low Hammer Row/8RM (work up, with as many warm-ups as needed, to a max set)
Week 4:
-Close Grip Bench Press 50-60% /3x2
-Seated Cable Row/20x2
Charlie Francis Style Abdominals
Week 1-3:
-Prone Stability Ball Knees to Chest/30 seconds on, 30 seconds off x2
-Supine Stability Ball Medicine Ball Rotations /30 seconds on, 30 seconds off x2
-Plank & Touch /30 seconds on, 30 seconds off x2
Week 4:
-Prone Stability Ball Knees to Chest/30 seconds on, 30 seconds off
-Supine Stability Ball Medicine Ball Rotations /30 seconds on, 30 seconds off
-Plank & Touch/30 seconds on, 30 seconds off
CNS High Intensity
Wednesday
Technical Sub-maximal Agility Drills
Week 1:
-Pro Agility/3 (Effort should be 50-70% , rest 2-3 minutes between attempts)
-L-Drill/3 (Effott should be 50-70% , rest 2-3 minutes between attempts)
Week 2:
-Pro Agility/4 (Effort should be 70-90% , rest 2-3 minutes between attempts)
-L-Drill/4 (Effott should be 70-90% , rest 2-3 minutes between attempts)
Week 3:
-Pro Agility/2 (Full speed attempts, rest 3-5 minutes between attempts)
-L-Drill/2 (Full speed attempts, rest 3-5 minutes between attempts)
Week 4:
-Pro Agility/2 (Effort should be 50-60% , rest 2-3 minutes between attempts)
-L-Drill/2 (Effott should be 50-60% , rest 2-3 minutes between attempts)
Horizontal Jumps
Week 1: Kneeling Broad Jump/3x4-6 (2-3 minutes rest)
Week 2: Broad Jump/3x4-6 (2-3 minutes rest)
Week 3: Broad Jump + Diving MB Throw/3x4-6 (2-3 minutes rest)
Week 4: Broad Jump/3x3 (2-3 minutes rest)
Post
Stretch w/ Green band, Wall Stretch, Partner Stretch or Static Stretch
Restoration
Thursday
Restoration means: Epsom Salt Baths, Sauna, Massage, etc
CNS High Intensity
Friday
Vertical Explosive Jumps
Week I: 32 inch 3-Fold Hurdle Hop + 10yd Burst/3
Week 2: 32 inch 3-Fold Hurdle Hop + 10yd Burst/4
Week 3: 32 inch 3-Fold Hurdle Hop + 10yd Burst/5
Week 4: 32 inch 3-Fold Hurdle Hop + I10yd Burst/2
-Rest Period is approximately five minutes , walk an entire lap to stay loose.
Speed Training
Week I: Sled (25lb) Sprints 20yd/2 + Regular Sprint 30yd/1 (Walk a lap for rest)
Week 2: Sled (25lb) Sprints 20yd/3 + Regular Sprint 30yd/2 (Walk a lap for rest)
Week 3: Sled (25lb) Sprints 20yd/4 + Regular Sprint 30yd/3 (Walk a lap for rest)
Week 4: Regular Sprint 20yd/2 (3-5 minute rest, walk a lap)
-Complete all sled work first and then do the regular sprint. This is the contrast method.
Heavy Medicine Ball Throws
Week I: Kneeling (10-15lb) MB Throw/7x2 (3 minute rest between sets)
Week 2: Scoop ( 10-15lb) MB Throw/7x2 (3 minute rest between sets)
Week 3: OHB (10-15lb) MB Throw/7x2 (3 minute rest between sets)
Week 4: OHB (10-15lb) MB Throw/3x2 (3 minute rest between sets)
Sub-maximal Effort Lower Body Strength Training
Note: Take as long as you need in between sets, along with as many warm-up sets as needed
Week I: Week 1:
-Barbell Glute Bridge/10RM -McGill Curl-Ups /20x2
-Box Step down Heel Touch/ 10x3 -Side Plank/20 seconds x2
-Clamshell/10x3 -In & Outs/20x2
Week 2: -Plank/20 seconds x2
-Barbell Glute Bridge/9RM Week 2:
-Dumbbell Lunges/9x3 -McGill Curl-Ups /25x2
-Banded Clamshell /9x3 -Side Plank/25 seconds x2
Week 3: -In & Outs/25x2
-Barbell Glute Bridge/8RM -Plank/25 seconds x2
-High Box Step Up/8x3 Week 3:
-Partner Clamshell /8x3 -McGill Curl-Ups /30x2
Week 4: -Side Plank/30 seconds x2
-Barbell Glute Bridge/20x2 -In & Outs/30x2
-Box Step down Heel Touch/20x2 -Plank/30 seconds x2
-Clamshell /8x3 Week 4:
-McGill Curl-Ups /12-15x2
-Side Plank/12-15 seconds x2
-In & Outs/12-15x2
-Plank/12-15 seconds x2
Post
Stretch w/ Green band , Wall Stretch, Partner Stretch or Static Stretch
CNS Low Intensity
Saturday
Sub-maximal Prowler or Pool Tempo
Week 1: Sub-max (70% effort) Prowler 90-120lbs /30yd x5 + Push-Ups or Abs (30-45 sec rest)
Week 2: Sub-max (70% effort) Prowler 90-120lbs /30yd x7 + Push-Ups or Abs (30-45 sec rest)
Week 3: Pool Tempo High Knees: 15 seconds on, 30 seconds off/12
Week 4: Pool Tempo High Knees: 15 seconds on, 30 seconds off/8
Upper Body Strength Training
Week 1:
-Floor Press/2-5RM (work up in weight; leave 1-2 in the tank)
-DB Row/1 ORM (work up, with as many wann-ups as needed, to a max set)
Week 2:
-Incline Press w/ Chains 50-60%/3x6 (2-3 minute rest between sets)
-Meadows Row/9RM (work up, with as many warm-ups as neede d, to a max set)
Week 3:
-½ Foam Roller Press/2-5RM (work up in weight; leave 1-2 in the tank)
-Low Hammer Row/8RM (work up, with as many warm-ups as needed, to a max set)
Week 4:
-Close Grip Bench Press 50-60% /3x6
-Seated Cable Row/20x6
Charlie Francis Style Abdominals
Week 1-3:
-Prone Stability Ball Knees to Chest/30 seconds on, 30 seconds off x6
-Supine Stability Ball Medicine Ball Rotations /30 seconds on, 30 seconds off x6
-Plank & Touch /30 seconds on, 30 seconds off x6
Week 4:
-Prone Stability Ball Knees to Chest/30 seconds on, 30 seconds off
-Supine Stability Ball Medicine Ball Rotations /30 seconds on, 30 seconds off
-Plank & Touch/30 seconds on, 30 seconds off
Restoration
Sunday
Restoration means: Epsom Salt Baths, Sauna, Massage, etc
