CROSS-TRAINING SESSION

An athletic cross-training session designed to improve acceleration, power and strength.

The acceleration portion of the workout mimics actions of sprinters while starting a race. The sprinters start exercise begins with a sprinters stance; one leg back and the other forward as if doing mountain climbers. Stand up bringing the rear forward and up to a high-knee position. The starting drills begin with the sprinters stance and are conducted by taking explosive steps out of the stance for five meters.

The power and strength period consist of two sub-periods. The first period consists of sets of single exercises; upright row, barbell squat and bench. Once these sets are completed; two rounds of a four exercise circuit are conducted. Fifteen seconds rest should be taken between each exercise and round while completing the circuits. Use light weights while conducting the curls and upright row during the circuit training.

The workout is completed with a flexibility period.

MILITARY-STYLE WORKOUT ROUTINE FOR EVERYONE

SPEED WORK

A session to get explosive and fast with speed work. Wind sprints help muscle toning particularly in the glutes and legs as well as adding a key athletic skill to the exercise plan.

As an injury preventing measure, sprint at no more than eighty percent of your top speed. Additionally, ensure that you complete the general and specific warm-ups before sprinting and that you cool down and stretch afterwards.

SPRINT WORKOUT

http://hubpages.com/health/Flab-to-Fit-Week-6-of-the-Transformation-Workout-Program

GLUTES DEVELOPMENT: BASIC ATHLETIC DRILLS

Athletes are defined by their ability to move. Great power athletes move quicker, jump higher and longer than their opponents, not to mention the average human being. Most people to not develop and benefit from powerful glute muscles, but power athletes need them to succeed at their chosen sports. They are key in producing explosiveness and speed. These athletes don't workout to obtain a high and round booty, they have an athletic butt as a consequence of their training.

Acceleration is defined as an increase in the rate or speed. An acceleration drill (10m start) is designed to assist in increasing initial explosiveness in order to reach maximum speed as quickly as possible. 

Jumping or leaping are great activities to wake up your glutes! Jumping Drills (standing broad jump & vertical jump) develop maximal horizontal and vertical explosiveness or propulsion. 

DEVELOPMENTAL ATHLETIC DRILLS & EXERCISES

http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-1

RESILIENCY TRAINING

Resiliency is the ability to recover quickly from change. This workout will test your resiliency by combining a variety activities in a single session to develop speed, strength and endurance using calisthenics, a conditioning hike and sprinting. 

The calisthenics portion of the the workout emphasized core and lower body movements including air squats, planks and crunches.

Short, explosive sprints were designed to enhance acceleration and quickness. The loaded sprints can be accomplished by pulling a sled, wearing a back pack and sprinting uphill. Keep the weight to about 15% of your body weight.

The conditioning hike was completed wearing a back pack load with 30 pounds. The goal is to improve endurance while carrying extra weight using a moderate pace (approximately 20 minutes per mile).

FULL RESILIENCY WORKOUT TABLE & WEEKLY TRAINING ROUTINE

https://caloriebee.com/workout-routines/STRENGTH-CONDITIONING-Exercise-Plan-for-31-July-6-August

ACCELERATION-CORE STABILITY-ENDURANCE WORKOUT

The daily workout combined a variety activities to develop speed, strength and endurance using calisthenics, a conditioning hike and sprinting.

The calisthenics portion of the the workout emphasized core and lower body movements including air squats, planks and crunches.

Short, explosive sprints were designed to enhance acceleration and quickness. The loaded sprints can be accomplished by pulling a sled, wearing a back pack and sprinting uphill. Keep the weight to about 15% of your body weight.

The conditioning hike was completed wearing a back pack load with 30 pounds. The goal is to improve endurance while carrying extra weight using a moderate pace (approximately 20 minutes per mile).

FULL DAILY EXERCISE PLAN & WEEKLY TRAINING SCHEDULE

BASIC ATHLETIC DRILLS

Athletes are defined by their ability to move. Great power athletes move quicker, jump higher and longer than their opponents, not to mention the average human being. Most people to not develop and benefit from powerful glute muscles, but power athletes need them to succeed at their chosen sports. They are key in producing explosiveness and speed. As previously stated; these athletes don't workout to obtain a high and round booty, they have an athletic butt as a consequence of their training.

The basic drills presented are introductory movements relating to acceleration, horizontal jumping and vertical leaping. These drills place much emphasis on glute activation and not sport-specific. They'll serve to prepare you for the sport-specific activities and workouts presented throughout the remainder of this series. All of the drills presented in this part will commence from the universal athletic position.

Acceleration is defined as an increase in the rate or speed. Acceleration drills are designed to assist in increasing initial explosiveness in order to reach maximum speed as quickly as possible. In addition to enhancing a basic athletic skill, you'll be doing a lot of tush toning.

Jumping or leaping are great activities to wake up your glutes. Jumping, be it horizontally or vertically, requires maximal explosiveness or propulsion. Your rear-end muscles form the base for these movements. Track & field's field event athletes and volleyball players developed their booty's by continually practicing their jumping abilities.

BASIC ATHLETIC DRILLS

AGILITY

Simply put agility is the ability to quickly change directions. Many athletes are defined by their agility. Agility incorporates many athletic and physical abilities such as change of direction, acceleration and deceleration or stopping, balance and coordination as well as decision-making. Improved agility capabilities will enhance general physical performance.

 

Cone drills, such as the "W" drill, are designed to improve agility.

Military Physical Fitness

SPEED & STAMINA WORKOUT

Five minutes of walking, mobility exercises and stretching start off the day's training.

Prior to speed development training, a sprint warm-up was conducted. This specific warm-up included bounding, jogging, jogging butt kicks, skipping and striding. Aimed at improving acceleration, 10 sets of sprinter’s starts were included in the day’s speed work. A 100m multi-stroke swim followed the sprint training.

The day’s flexibility period focused on hamstring and lower-back stretching.

Workouts

Physical Conditioning Workouts: 19-25 June 2016

An overview of physical training activities during June 19th-25th. The workouts are similar in design as the physical readiness training conducted by U.S. Marines and Special Operations Forces.

This fitness program focuses on improving performance using a comprehensive approach.

http://hubpages.com/health/Physical-Conditioning-Workouts-19-25-June

SPEED & STAMINA WORKOUT

Sprinting coupled with swimming; combining the speed and stamina components of physical fitness.

PHYSICAL TRAINING PLAN: 5- 11 June 2016

LOADED SPRINTS

Loaded sprints help develop acceleration and speed.