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Adaptable In Season Training Article

Combine Training Week 2 Day 4

Warm Up
1 Foam Roll
2 Flexibility Circuit
3 Mobility Circuit
4 MB Circuit
5 D-WU
6 Pro Agility
7 3 Cone

Work Out
1A Hang Snatch 4x5
1B Side Plank 3x3x10sec
1C Bench Hip Flexor
2A Bench 6x3 (12/1/1)
2B Frog Stretch 3x30sec
3A Inverted Row 3x4 (12/1/1)
3B Rear Delt 3x15
4A Pull Up 3x4 (12/1/1)
4B Band OH Ext x100

Combine Training Week 2 Day 3

1 Foam Roll
2 10 station Stretch Circuit
3 Hurdle Mobility
4 Jump Rope 30 on 15 off x10
5 Band Stretch
6 Cold Tub

Combine Training Week 2 Day 2

Warm Up:
1 Foam Roll
2 Active Isolated Stretch
3 Movement Prep: Cook Hip Lift 1x3x10sec, Quad. Bench Hip Ext. 1x12, Standing Psoas Hold 1x3x10sec, 1/2 Kneeling Chop, Toe Touch Squat 2x12, Badn Good Morning 2x12
4 Repeat Long Jump 3x5
5 Dynamic WU
6 Wall Drill
7 Prowler Push

WO:
1A Hang Clean 4x3
1B Box Psoas 3x30sec
1C PB Roll Out 3x12
2A Trap Bar Dead 4x3
2B Box Piriformis 3x30sec
3A RFES 3x10e
3B PB Hip Bridged 3x12
3C DB SL Straight Leg Deadlift 3x8e

Combine Training Week 2 Day 1

Warm Up:
1 Foam Roll
2 Table Stretch
3 Dynamic Mobility
4 Mini Hurdle Lateral Plyo Circuit/1/2 Kneeling MB Chest Pass & OH Pass 2x5
5 Dynamic WU

Workout:
1A DB Snatch 4x3
1B Bench Hip Flexor 3x30sec
1C Plank 3x3x10sec
2A Bench 5, 3,3, Open/90%
2B Frog Stretch 3x60sec
3A Chin Up 5, 3,3, Open/90%
3B Nose Breakers 3x5
4A DB Row 5, 5, Open
4B DB Shoulder Press 5, 5, Open

Combine Training Day 5

Warm Up:
A Foam Roll
B 3-D Stretch (Hip Flexors, Hip Rotators, Hamstrings)
C Movement Prep (Cook Hip Lift, Psoas Hold, Bench Quadruped Bent Leg Ext, 1/2 Kneeling Lift, Band Good Morning, Toe Touch to Squat)
D Box Jump 3x5
E Dyanmic WU
F 40 Technique (Stance, 1st Step, Starts x5)

Work Out:
A1 Power Clean 5, 4x3
A2 Land Mine 3x5e
A3 Box Psoas
B1 Clean Pull 3x3
B2 Box Piriformis Stretch
C Front Squat 4x3
D1 SL Squat 3x5
D2 Hyper 3x10
D3 Partner Glute Ham (5/1/1) 3x5
Trap + Neck

Combine Training Day 4

WU: Lateral Movement Technique
Foam Roll
Flexibility Work: Hip Flexors, Hip Rotators, Hip Extensors, Ankle Extensors, Upper Back/Chest
Mobility Work: Ankle, Hip, T-SPine
MB Work: Kneeling Rotational Pass 3x5
                  Kneeling 1/4 Turn Rotational Pass 3x5
Dynamic WU:
50% Accellerate
75% Accellerate
BW Run
High Knee Carioca
Lateral Shuffle + Squat
A Skip
BW A Skip
Lateral A Skip
5-10-5 Technique:
Stance
Start x5
50-75% Full Run
3 Cone:
Stance
Start 5 and back x3
Loop x3

WO: Repeated Effort-Upper
A1 Hang Snatch: 5x5 paired
A2 Side Plank 3x2x10sec
A3 Bench Hip Flexor Stretch 3x30sec
B1 Tempo Bench 14/1/1 6x3/60%
B2 Frog Stretch 3x60sec
C1 Tempo Inverted Row14/1/1 3x3
C2 Supine (Incline) Rear Delt Raise 3x15
D1 Tempo Pull Up 14/1/1 3x3
D2 Tricep Work (Muscular Endurance)