Block 3, Phase 1

AT H L E T I C
WEAPON
ONLINE TRAINING - BLOCK 3

Katana, One Body Blade

The katana was the sword of the samurai. It was a precision instrument whose usefulness was
found in the skill level of the craftsman who forged it and the practitioner who wielded it. The
grading scale for a katana ran between one body blades and five body blades. The number
given for body blades was based on how many bodies the sword was able to cut through in
one swing. The feudal Japanese would stack prisoners, and then execute them with a katana.
The greatest swords were able to cut through five bodies.

Phase 1 of block 3 is not meant to be a five body blade. We are going to be transitioning
and doing some new things. Many of you may be fairly inept and tremendously out of
practice with what we are going to do. I’m not going to give a five body blade to a rank
amateur. That is a great way to have someone hurt themselves. I’ll hand you a sword, but you
will receive a one body blade to begin.

We will be adding some outdoor training to the menu for this block. In this first phase, we
will do our best to ease into outdoor running. I’ve seen so many people hurt themselves at
the beginning of a training block that involves sprinting, and that is the main thing that we
are going to try to avoid. Phase 1 of Block 3 will be my best attempt to ease everyone into
involving sprinting in their training without having anyone get hurt.
To avoid injuries, Phase 1 will only involve two days of outdoor sprinting. This block will
feature four training days per week, so we will also have two weightroom days as well during
the training weeks. In addition to starting with only two days of outdoor sprinting, the
sprinting distances will be relatively short, and I’ll be asking you to not hit maximal velocity in
these short sprints. The third thing that I’m going to be featuring here to keep you healthy is
that I’ll do my best to be very diligent in the program design with the progressions and not
overdo anything from a volume management standpoint.

This phase will be relatively short at 4 weeks. I’m going to make it short, because I want
to evaluate the responses to this training block as we all do it before writing out Phase 2.
Sometimes if you plan too far out ahead, your predictions can be way off. So we’ll start small
and conservative here, and then we’ll build from what should be a safe starting base.

From the first week of June until the last week of August, we’re looking at 14 weeks. That
is a long time, with lots of training that will take place. Let’s not bite off more than we can
chew in the first weeks. In addition to this, Block 2 has been very challenging. We’re going
to need to drop off some volume when this block is over just for some fatigue management.
Long story long…week 1 of Block 3 is going to be pretty easy, and we’re going to ramp up
conservatively in this phase. My hope is that this phase allows your body to restore itself
while we simultaneously transition into some new stuff.

What Will Be Featured in This Block?

1. Running Day Warmup

2. Running Mechanics
3. Starts Training
4. Explosive Med Ball Throws
5. Aerobic Tempos
6. Aerobic Power
7. Medicine Ball Throw Circuit
8. Resistance Training
Running Day Warmup

This is the same warmup that Derek Hansen used in his Summer Speed Virtual Training
Camp. I would encourage all of you to purchase this product from Derek. You can continue
to train along here with me, but if you purchase Derek’s product, you’ll be able to submit
videos to him and he’ll break down your technique and give you feedback. In addition to
that, with his product, there is a discussion group, and Derek does a great job of adding
videos of sprinters and other athletes in training. He breaks down their mechanics and
provides an insane level of feedback. You will receive an unbelievable product for a very
reasonable price.

This warm-up looks like nothing on paper, but every time I did this last summer, it would
feel like I went through a whole workout. We will do the same warm-up on all the running
days in this block. The warm-up comes in two phases, and the first phase would usually take
about 18 minutes, and it involves constant motion. The premise is simple. Put one cone on
a line, and another cone on a line 20 yards away, and go down and back between the cones
for the drills. For instance, the first drill is jogging down and back between the cones for
three trips…pretty simple. The second drill would be forward skips with forward arm circles.
You would do these skips down the 20 yards, and then you would turn and jog back. With
this forward skip drill that follows the first drill of jogging, you would do two trips down and
back…and this two trips down and back would be the way most of the other drills for the
remainder of the first phase of the warm-up would proceed. If you are confused or have any
questions, you can always watch the video that I’ll put up for you guys from the first training
day of the block and it should be pretty obvious after that.

The warm-up on our running days will come in two phases. Phase 1 will be the constant
motion back and forth between the 20 yard separated cones. After Phase 1, you will perform
leg swings. Following the leg swings, you will move on to Phase 2, which will involve
acceleration runs of different sorts.

Here are the drills for warm-up Phase 1.

1. Jog down and back 3x

2. Forward skips with forward arm circles, jog back x 2
3. Forward skips with backward arm circles, jog back x 2
4. Backward skip with backward arm rotation, jog back x 2
5. Side shuffle with jumping jack arm swing, jog back x 2 left, x 2 right
6. Easy butt kicks forward, jog back x 2
7. Easy butt kicks backward, jog back x 2
8. Carioca, jog back, x 2 left, x 2 right
9. Easy acceleration run x 1, walk to leg swings

Leg swings, 2 x 10 forward, 2 x 10 lateral each leg

Now you are ready to move on to Phase 2 of the warm-up.

1. Running high knees for 5 yards, then acceleration run for 20 yards, 2x
2. Butt kick run for 5 yards, then acceleration run for 20 yards, 2x
3. Side shuffle for 5 yards, then acceleration run for 20 yards, 2x
4. Acceleration run @80% effort for 20 yards, 2x
5. Acceleration run @85% effort for 30 yards, 2x

Running Day 1 Workout

After the running day warm-up, we will perform 1. Running mechanics drills 2. Falling starts
3. Explosive Med-Ball Throws

Running Mechanics Drills

At this stage of training, you should be intimately familiar with these Mach running
mechanics drills. When we go outside, we will not be featuring timing to measure how
much of these drills we are doing. Instead, we will be using distance as our measurement
tool. Remember, with Mach drills, you want to put your focus on technique, relaxation, and
rhythm. If you feel yourself trying to muscle up to go faster on these drills, back off and find
a more fluid and relaxed approach. The following list is the Mach drills for Running Day 1
Workout.

Week 1
3 x 10 yard March
3 x 10 yard Skip
3 x 10 A run

Week 2
4 x 10 yard March
4 x 10 yard Skip
4 x 10 yard A run

Week 3
4 x 10 yard March
4 x 10 yard Skip
4 x 10 yard A run

Week 4
4 x 10 yard March
4 x 10 yard Skip
4 x 10 yard A run
Falling Starts

With falling starts, you stand athletically at the start line with your feet in an appropriate
staggered sprint start. You flex your knees and ankles to drop your weight down in a similar
fashion to a quarter squat. From there, you lean your body mass forward until you feel like
you are about to fall. At that point, you accelerate forward in a sprint.

We will only be doing these falling starts at an 80% effort in week 1. Most people have a
tendency of coming out of the gates too hot on these. Please do not do this. We have a
long, grueling summer of training coming up. Don’t try to be a week 1 hero who ends up
hurting themselves and missing out on a tremendous long term developmental experience.
The following list is the Falling Starts training for Running Day 1.

Week 1
Set 1: 10 yards x 5 reps @80%
- Walk back recovery between reps
- 2 minute break before next set

Set 2: 10 yards x 5 reps @80%

- Walk back recovery between reps
- 2 minute break before next set

Set 3: 10 yards x 5 reps @80%

- Walk back recovery between reps

Week 2
3 sets of 10 yards x 5 reps @85%
- Walk back recovery between reps
- 2 minute break between sets

Week 3
Set 1: 10 yards x 5 reps @90%
- Walk back rep recovery between reps
- 2 minute set break

Set 2: 15 yards x 5 reps @90%

- Walk back rep recovery
- 2 minute set break

Set 3: 20 yards x 5 reps @90%

- Walk back rep recovery
Week 4
Set 1: 15 yards x 6 reps @95%
- 1 minute rep recovery
- 2 minute set break

Set 2: 20 yards x 5 reps @95%

- 1.5 minute rep recovery
- 2 minute set break

Set 3: 25 yards x 5 reps @95%

- 2 minute rep recovery

Explosive Med Ball Throws

We will not have a big circuit of medicine ball throws on this training day. There will only be a
few throws done with what should be closer to maximal intent on all throws. I encourage you
to use a lighter medicine ball. A 6 pound medicine ball is usually ideal. Anything heavier than
that starts to become fairly slow and misses the point of medicine ball training. The following
is the list for Explosive Med Ball Throws for Running Day Workout 1.

Week 1
3 sets of 5 chest throws from a parallel stance
3 sets of 5 reverse overhead throws from a parallel stance

Week 2
3 sets of 6 chest throws from a parallel stance
3 sets of 6 reverse overhead throws from a parallel stance

Week 3
4 sets of 5 chest throws from a parallel stance
4 sets of 5 reverse overhead throws from a parallel stance

Week 4
4 sets of 6 chest throws from a parallel stance
4 sets of 6 reverse overhead throws from a parallel stance
Running Workout Day 2

We have two running workout days in this block. The way I’m going to structure my own
training in this block is that Monday will be Running Workout Day 1, Tuesday will be
Weightroom Day 1, Thursday will be Running Workout Day 2, and Friday will be Weightroom
Day 2. There may be some instances with weather forecasts where I change that up a little
bit, but that format should guide this process for this block.

Running Workout Day 2 will be structured as follows. 1. Warm-Up 2. Running Mechanics 3.

Segmented Push-Up Starts 4. Falling Starts 5. Explosive Med-Ball Throws

Running Day Warm-Up

We will be using the same warm-up on Running Workout Day 2 as we used on Day 1.
The warm-up will again come in 2 phases, with the phases interrupted by leg swings. The
following list is the warm-up for Running Workout Day 2.

Phase 1.

1. Jog down and back 3x

2. Forward skips with forward arm circles, jog back x 2
3. Forward skips with backward arm circles, jog back x 2
4. Backward skip with backward arm rotation, jog back x 2
5. Side shuffle with jumping jack arm swing, jog back x 2 left, x 2 right
6. Easy butt kicks forward, jog back x 2
7. Easy butt kicks backward, jog back x 2
8. Carioca, jog back, x 2 left, x 2 right
9. Easy acceleration run x 1, walk to leg swings

Leg swings, 2 x 10 forward, 2 x 10 lateral each leg

Phase 2 of the warm-up.

1. Running high knees for 5 yards, then acceleration run for 20 yards, 2x
2. Butt kick run for 5 yards, then acceleration run for 20 yards, 2x
3. Side shuffle for 5 yards, then acceleration run for 20 yards, 2x
4. Acceleration run @80% effort for 20 yards, 2x
5. Acceleration run @85% effort for 30 yards, 2x

Running Mechanics

There is a slight difference in the running mechanics drills on Running Workout Day 2
compared to Day 1. That difference is found in Day 2 having 4 different drills with B runs
being present here. The following list is the Mach running mechanics drills for Day 2.
Week 1
3 x 10 yard March
3 x 10 yard Skip
3 x 10 yard B run
3 x 10 yard A run

Week 2
Same as week 1

Week 3
Same as weeks 1 and 2

Week 4
4 x 10 yard March
4 x 10 yard Skip
4 x 10 yard Butt kick
4 x 15 yard A run (first 5 yards, gear 2, second 10 yards gear 3)

Segmented Push-Up Starts

With the segmented push-up starts, you do not explode off the ground from the bottom of
a push-up position. Instead, you come to the top of the push-up position, step one of your
feet forward, and then begin your run from that position. The following list is the training
protocol for segmented push-up starts.

Week 1
15 yards x 4 reps @80%
- Walk back recovery
- 2 minute set break

15 yards x 4 reps @80%

- Walk back recovery
- 2 minute set break

Week 2
15 yards x 4 reps @85%
- 1 minute rep recovery
- 2 minute set break

20 yards x 4 reps @85%

- 1 minute rep recovery
- 2 minute set break
Week 3
2 sets of 20 yards x 4 reps @90%
- 1.5 minute rep recovery
- 2 minute set break

Week 4
2 sets of 20 yards x 4 reps @95%
- 1.5 minute rep recovery
- 3 minute set break

Falling Starts

These are the same as the falling starts you did on Running Workout Day 1. The following list
is the layout for falling starts on Running Workout Day 2.

Week 1
20 yards x 4 reps @85%
- 1 minute rep recoveries

Week 2
20 yards x 5 reps @85%
- 1 minute rep recoveries

Week 3
20 yards x 5 reps @90%
- 1.5 minute rep recoveries

Week 4
20 yards x 5 reps @95%
- 1.5 minute rep recoveries
Explosive Med Ball Throws

The explosive med ball throws are performed the same as what you did on Running Workout
Day 1. The volume of throws is different on Day 2 compared to Day 1 though. The following
list is the layout for explosive med ball throws on Running Workout Day 2.

Week 1
2 sets of 6 chest throws from a parallel stance
2 sets of 6 reverse overhead throws from a parallel stance

Week 2
3 sets of 6 chest throws from a parallel stance
3 sets of 6 reverse overhead throws from a parallel stance

Week 3
4 sets of 5 chest throws from a parallel stance
4 sets of 5 reverse overhead throws from a parallel stance

Week 4
4 sets of 5 chest throws from an off-set stance
4 sets of 5 reverse overhead throws from a parallel stance

Weightroom Workout Day 1

This training day will feature aerobic tempo work, a medicine ball circuit, and
resistance training. You should be familiar with these modalities, as you have done all of
these previously in prior training blocks.

Tempo Aerobic Training

In Joel Jamieson’s breakdown of different types of aerobic training, he puts tempo

training into level 1, which is the easiest group of aerobic training methods. So this type of
training method isn’t meant to absolutely murder you. Don’t get this mixed up with the idea
that we won’t be working hard though. This will challenge you. It just won’t bring you to max
HR, keep you there, and then leave you in a heap on the ground at the end.

The way we’re going to be doing this is that we’re going to pick an aerobic modality
and perform aerobic intervals on it. You will have an on phase and an off phase with these
intervals. The on phase will be 15 seconds, and the off phase will be 45 seconds. In other
words, every minute on the minute (EMOM), we will be performing 15 seconds of aerobic
work.

How hard should you be going?

You’re going to be going at 65 to 70% of peak output. Charlie Francis and Derek Hansen
have featured a lot of tempo work in their programming and coaching of sprinters. The big
thing that they have tried to get across to people is that you don’t want to make the tempo
runs too fast. I’d rather have you at 64% than 71%. If you’re working with sprinters, and they
run a 10 second 100 meters, 65% of that would be to have them run 15.4 second 100 meter
runs for tempo. This is kind of where the 15 second time frame comes from.

If I am using theTrue Form self-propelled treadmill for these. I don’t have an exact top output
number for these pieces of equipment. However, I have found numbers that make sense for
me on the treadmill, but I’ll usually be somewhere between 12.5 and 13.5 mph on the. If I
am using an Assault Bike for these, I’ll try to go at 87 RPM every time for output.

What if you need alternate pieces of equipment?

Alternate pieces that I can think of off the top of my head that would be fine include, a
rower, Jacob’s Ladder, Versa Climber, Slide Board, a treadmill, or running outside. I would not
recommend a ski erg for this. Your triceps are going to be fried with a ski erg.

How are these going to be arranged? How many of them are we going to do?
The following list will breakdown the aerobic tempo training volume across the block

Week 1
Set 1: 15 seconds on, 45 seconds off x 4 repetitions
- 2 minutes set break

Set 2: 15 seconds on, 45 seconds off x 4 repetitions

- 2 minutes set break

Set 3: 15 seconds on, 45 seconds off x 4 repetitions

Week 2
4 Sets of 15 seconds on, 45 seconds off x 4 repetitions
- 2 minutes break between sets

Week 3
4 Sets of 15 seconds on, 45 seconds off x 4 repetitions
- 2 minutes break between sets

Week 4
5 Sets of 15 seconds on, 45 seconds off x 4 repetitions
- 2 minutes break between sets
Medicine Ball Circuit

We are going back to our big medicine ball circuit from Block 1 here. We will progress
volume across the block with these throws. First I’ll give you the list of throws, and then I’ll
provide the volume of throws week by week.

1. Standing chest
2. Standing overhead
3. Rotational push left
4. Rotational push right
5. Rotational scoop left
6. Rotational scoop right
7. Overhead slam
8. Squat to chest
9. Lunge to chest
10. Lunge to overhead
11. Half kneel, close leg up left
12. Half kneel, close leg up right
13. Half kneel, far leg up left
14. Half kneel, far leg up right
15. Seated rotation back to wall
16. Sit up to chest
17. Sit up to overhead

Week 1
1 set of 10 throws each

Week 2
2 sets of 6 throws each

Week 3
2 sets of 8 throws each

Week 4
2 sets of 10 throws each
Resistance Training

We are going to stick to more of a traditional body building style, muscle focused resistance
training approach in this block. From my experience, I’ve seen body building style lifting
fit really well with sprint training. The sprinting is incredibly demanding on the neurological
system, the joints, and the connective tissue. When you make the lift very muscle focused
you don’t hammer the same systems that the sprinting is already taxing at a very high level.
Divide and conquer.

I would really recommend you make lower body compound lift choices that feature less
axial fatigue. Squats and deadlifts are going to fatigue spinal erectors and other thoracic
anti-gravity muscles to a high degree. This can make you very stiff on the running days. I
would pick a hack squat or leg press or some other kind of machine for your knee dominant
exercises, and something like a 45 degree hip extension bench for your hip dominant
movements. A sore, stiff thorax really screws up your ability to run freely and easily.

Overall, I’m not going to make the volume of the main lifts super high. Instead, the volume
of the assistance exercises is going to be increasing more. We’ll get sick pumps, and be
explosive with sprints and med ball throws in this block. Look good, feel good, run fast, and
be sexy cheetahs.

Resistance Training Day 1

Week 1

A1. Vertical push, 8-15 reps, 3-4 RIR, 2 sets

A2. Vertical pull, 8-15 reps, 3-4 RIR, 2 sets

B1. Bilateral knee dominant, 8-15 reps, 3-4 RIR, 2 sets

B2. Hamstring curls, 15-25 reps, 2-3 RIR, 3 sets

C1. Horizontal push, 8-15 reps, 3-4 RIR, 2 sets

C2. Horizontal pull, 8-15 reps, 3-4 RIR, 2 sets

D1. Biceps, 12-20 reps, 2-3 RIR, 3 sets

D2. Leg extension, 12-20 reps, 2-3 RIR, 3 sets
D3. Triceps, 12-20 reps, 2-3 RIR, 3 sets
D4. Pec flies, 12-20 reps, 2-3 RIR, 3 sets
D5. Calf raise, 12-20 reps, 2-3 RIR, 3 sets
D6. Delts, 12-20 reps, 2-3 RIR, 3 sets
Week 2

A1. Vertical push, 8-15 reps, 2-3 RIR, 2 sets

A2. Vertical pull, 8-15 reps, 2-3 RIR, 2 sets

B1. Bilateral knee dominant, 8-15 reps, 2-3 RIR, 2 sets

B2. Hamstring curls, 15-25 reps, 2-3 RIR, 4 sets

C1. Horizontal push, 8-15 reps, 2-3 RIR, 2 sets

C2. Horizontal pull, 8-15 reps, 2-3 RIR, 2 sets

D1. Biceps, 12-20 reps, 2-3 RIR, 4 sets

D2. Leg extension, 12-20 reps, 2-3 RIR, 4 sets
D3. Triceps, 12-20 reps, 2-3 RIR, 4 sets
D4. Pec flies, 12-20 reps, 2-3 RIR, 4 sets
D5. Calf raise, 12-20 reps, 2-3 RIR, 4 sets
D6. Delts, 12-20 reps, 2-3 RIR, 4 sets

Week 3

A1. Vertical push, 8-15 reps, 2-3 RIR, 3 sets

A2. Vertical pull, 8-15 reps, 2-3 RIR, 3 sets

B1. Bilateral knee dominant, 8-15 reps, 2-3 RIR, 2 sets

B2. Hamstring curls, 15-25 reps, 2-3 RIR, 4 sets

C1. Horizontal push, 8-15 reps, 2-3 RIR, 2 sets

C2. Horizontal pull, 8-15 reps, 2-3 RIR, 2 sets

D1. Biceps, 12-20 reps, 2-3 RIR, 4 sets

D2. Leg extension, 12-20 reps, 2-3 RIR, 4 sets
D3. Triceps, 12-20 reps, 2-3 RIR, 4 sets
D4. Pec flies, 12-20 reps, 2-3 RIR, 4 sets
D5. Calf raise, 12-20 reps, 2-3 RIR, 4 sets
D6. Delts, 12-20 reps, 2-3 RIR, 4 sets
Week 4

A1. Vertical push, 8-15 reps, 2-3 RIR, 3 sets

A2. Vertical pull, 8-15 reps, 2-3 RIR, 3 sets

B1. Bilateral knee dominant, 8-15 reps, 2-3 RIR, 2 sets

B2. Hamstring curls, 15-25 reps, 2-3 RIR, 5 sets

C1. Horizontal push, 8-15 reps, 2-3 RIR, 2 sets

C2. Horizontal pull, 8-15 reps, 2-3 RIR, 2 sets

D1. Biceps, 12-20 reps, 2-3 RIR, 5 sets

D2. Leg extension, 12-20 reps, 2-3 RIR, 5 sets
D3. Triceps, 12-20 reps, 2-3 RIR, 5 sets
D4. Pec flies, 12-20 reps, 2-3 RIR, 5 sets
D5. Calf raise, 12-20 reps, 2-3 RIR, 5 sets
D6. Delts, 12-20 reps, 2-3 RIR, 5 sets

Weightroom Training Day 2

This training day will feature an abbreviated aerobic tempo beginning, followed by aerobic
power training, followed by the medicine ball circuit, and end with a lift. The only new
element for you here is the aerobic power training.

Aerobic Tempo

You should be intimately familiar with this protocol by now. You’ll be very happy to see
that with this warm-up, the aerobic tempo protocol will be only two sets. The aerobic tempo
will also not be increasing in volume across this phase on this training day. The following is
the breakdown of the aerobic tempo protocol for weightroom training day 2.

Weeks 1 through 4
Set 1: 15 seconds on, 45 seconds off x 4 repetitions
- 2 minute set break

Set 2: 15 seconds on, 45 seconds off x 4 repetitions

Aerobic Power

To develop this quality we will be doing very short duration high intensity effort repeats with
short rest between the efforts. The way this will be implemented is that you will be doing
10 high intensity efforts in a 100 second time period as a set. You will perform a 3 second
high intensity effort, and then get a 7 second recovery period. You will get a 3 minute break
between sets. As we progress week to week, the efforts will increase in intensity and you will
be performing more sets. These are very challenging.
I would recommend an assault bike as the piece of equipment you are using. If you don’t
have an assault bike, you could also use a self-propelled treadmill, or you could perform runs
on land. If you are going to be doing runs on land, this protocol is based on Derek Hansen’s
Tempo ‘Tens’ Shuttle Series. So you can look into exactly how Derek does that if you want to
do that version. The following breakdown is how the aerobic power training will be laid out
for this phase of the block.

Week 1
Set 1: 10 efforts at 85% intensity, (3 seconds on, 7 seconds off)
- 3 minute set recovery

Set 2: 10 efforts at 85% intensity

Week 2
Set 1: 10 efforts at 85% intensity
- 3 minute set recovery

Set 2: 10 efforts at 85% intensity

- 3 minute set recovery

Set 3: 10 efforts at 85% intensity

Week 3
Set 1: 10 efforts at 90% intensity
- 3 minute set recovery

Set 2: 10 efforts at 90% intensity

- 3 minute set recovery

Set 3: 10 efforts at 90% intensity

Week 4
Set 1: 10 efforts at 90% intensity
- 3 minute set recovery

Set 2: 10 efforts at 90% intensity

- 3 minute set recovery

Set 3: 10 efforts at 90% intensity

- 3 minute set recovery

Set 4: 10 efforts at 90% intensity

Medicine Ball Circuit

We will be doing the same medicine ball circuit on this day that we did on weightroom day
1, and the volume progressions will be the same on this day as weightroom day 1. Here is
the list of throws and the volume progressions again.

1. Standing chest
2. Standing overhead
3. Rotational push left
4. Rotational push right
5. Rotational scoop left
6. Rotational scoop right
7. Overhead slam
8. Squat to chest
9. Lunge to chest
10. Lunge to overhead
11. Half kneel, close leg up left
12. Half kneel, close leg up right
13. Half kneel, far leg up left
14. Half kneel, far leg up right
15. Seated rotation back to wall
16. Sit up to chest
17. Sit up to overhead

Week 1
1 set of 10 throws each

Week 2
2 sets of 6 throws each

Week 3
2 sets of 8 throws each

Week 4
2 sets of 10 throws each
Resistance Training

The resistance training will be very similar on this day as compared to weighroom day 1. We
flip flopped the horizontal and vertical pushing and pulling order on this day. We pulled out
a knee dominant move and put in a hip dominant move. Other than that, it is a very similar
protocol with very similar volume progressions.

Week 1

A1. Horizontal push, 8-15 reps, 3-4 RIR, 2 sets

A2. Horizontal pull, 8-15 reps, 3-4 RIR, 2 sets

B1. Bilateral hip dominant, 8-15 reps, 3-4 RIR, 2 sets

B2. Hamstring curls, 15-25 reps, 2-3 RIR, 3 sets

C1. Vertical push, 8-15 reps, 3-4 RIR, 2 sets

C2. Vertical pull, 8-15 reps, 3-4 RIR, 2 sets

D1. Biceps, 12-20 reps, 2-3 RIR, 3 sets

D2. Leg extension, 12-20 reps, 2-3 RIR, 3 sets
D3. Triceps, 12-20 reps, 2-3 RIR, 3 sets
D4. Pec flies, 12-20 reps, 2-3 RIR, 3 sets
D5. Calf raise, 12-20 reps, 2-3 RIR, 3 sets
D6. Delts, 12-20 reps, 2-3 RIR, 3 sets

Week 2

A1. Horizontal push, 8-15 reps, 2-3 RIR, 2 sets

A2. Horizontal pull, 8-15 reps, 2-3 RIR, 2 sets

B1. Bilateral hip dominant, 8-15 reps, 2-3 RIR, 2 sets

B2. Hamstring curls, 15-25 reps, 2-3 RIR, 4 sets

C1. Vertical push, 8-15 reps, 2-3 RIR, 2 sets

C2. Vertical pull, 8-15 reps, 2-3 RIR, 2 sets

D1. Biceps, 12-20 reps, 2-3 RIR, 4 sets

D2. Leg extension, 12-20 reps, 2-3 RIR, 4 sets
D3. Triceps, 12-20 reps, 2-3 RIR, 4 sets
D4. Pec flies, 12-20 reps, 2-3 RIR, 4 sets
D5. Calf raise, 12-20 reps, 2-3 RIR, 4 sets
D6. Delts, 12-20 reps, 2-3 RIR, 4 sets
Week 3

A1. Horizontal push, 8-15 reps, 2-3 RIR, 3 sets

A2. Horizontal pull, 8-15 reps, 2-3 RIR, 3 sets

B1. Bilateral hip dominant, 8-15 reps, 2-3 RIR, 2 sets

B2. Hamstring curls, 15-25 reps, 2-3 RIR, 4 sets

C1. Vertical push, 8-15 reps, 2-3 RIR, 2 sets

C2. Vertical pull, 8-15 reps, 2-3 RIR, 2 sets

D1. Biceps, 12-20 reps, 2-3 RIR, 4 sets

D2. Leg extension, 12-20 reps, 2-3 RIR, 4 sets
D3. Triceps, 12-20 reps, 2-3 RIR, 4 sets
D4. Pec flies, 12-20 reps, 2-3 RIR, 4 sets
D5. Calf raise, 12-20 reps, 2-3 RIR, 4 sets
D6. Delts, 12-20 reps, 2-3 RIR, 4 sets

Week 4

A1. Horizontal push, 8-15 reps, 2-3 RIR, 3 sets

A2. Horizontal pull, 8-15 reps, 2-3 RIR, 3 sets

B1. Bilateral hip dominant, 8-15 reps, 2-3 RIR, 2 sets

B2. Hamstring curls, 15-25 reps, 2-3 RIR, 4 sets

C1. Vertical push, 8-15 reps, 2-3 RIR, 2 sets

C2. Vertical pull, 8-15 reps, 2-3 RIR, 2 sets

D1. Biceps, 12-20 reps, 2-3 RIR, 5 sets

D2. Leg extension, 12-20 reps, 2-3 RIR, 5 sets
D3. Triceps, 12-20 reps, 2-3 RIR, 5 sets
D4. Pec flies, 12-20 reps, 2-3 RIR, 5 sets
D5. Calf raise, 12-20 reps, 2-3 RIR, 5 sets
D6. Delts, 12-20 reps, 2-3 RIR, 5 sets
 Training Day Template

Outdoor Running Day 1

1. Running Day Warm-Up

2. Running Mechanics
3. Falling Starts
4. Explosive Med-Ball Throws

Weightroom Day 1

1. Aerobic Tempo
2. Med Ball Circuit
3. Resistance Training

Outdoor Running Day 2

1. Running Day Warm-Up

2. Running Mechanics
3. Segmented Push-Up Starts
4. Falling Starts
5. Explosive Med-Ball Throws

Weightroom Day 2

1. Aerobic Tempo
2. Aerobic Power
3. Med Ball Circuit
4. Resistance Training