General Training Program

General Training Program

This section can be used to create a training program for any sport. Please visit the baseball/softball section or the football section to see specific programs designed using the following information. Topics in this section include:

· Training Elements: areas of training for the athlete

· Training Templates: schedule of weekly activities and elements

· Strength/Power Templates: schedule of resistance training exercises

· Periodization: programming your sets, reps, and intensity % for each exercise

· Core/Abs/Rotational Program

· Workout Card

· Exercises for Each Element

TRAINING ELEMENTS:

Exercises for each element are listed at the bottom of the page.

WARM-UP – Dynamic exercises meant to prepare the body for training.

AGILITIES – Develops coordinated, athletic movements related to sport-specific skills.

MED BALL – Develops explosive power in the trunk.

CORE/ABS/ROTATION – Develops core strength, core stability, and rotational power.

STRENGTH/POWER – Resistance-training exercises.

EXPLOSION/PLYOMETRICS – Ground-based and box-based exercises for the lower body.

SPEED/ACCELERATION – Sprint work, form running drills, and acceleration drills.

AEROBIC CONDITIONING – Steady-state cardiovascular training.

ANAEROBIC CONDITIONING – Interval training.

RECOVERY EXERCISES – Exercises meant to facilitate the recovery process following training.

TRAINING TEMPLATES

5-Day Off-Season Program

To be used when no sport activity is taking place.

Day 1	Day 2	Day 3	Day 4	Day 5
Warm-up	Warm-up	Warm-up	Warm-up	Warm-up
Strength/Power – See chart	Core/Abs/Rot. – Follow routine	Strength/Power – See chart	Core/Abs/Rot. – Follow routine	Strength/Power – See chart
Explosion/Plyos – Perform 2	Med Ball – Perform 2	Explosion/Plyos – Choose 2	Med Ball – Perform 2	Explosion/Plyos – Perform 2
Agilities – Perform 2	Speed/Acceleration	Agilities – Choose 2	Anaerobic Conditioning	Agilities – Perform 2
Recovery Exercises	Recovery Exercises	Recovery Exercises	Recovery Exercises	Recovery Exercises

4-Day Non-Traditional Season or Pre-Season Program

To be used during any time of the year when sport activity/practice is taking place.

Day 1	Day 2	Day 3	Day 4
Warm-up	Warm-up	Warm-up	Warm-up
Strength/Power – See chart	Agilities – Perform 2	Strength/Power – See chart	Agilities – Perform 2
Core/Abs/Rot. – Follow routine	Speed/Acceleration	Core/Abs/Rot. – Follow routine	Anaerobic Conditioning
Med Ball – Perform 1	Explosion/Plyos – Perform 2	Med Ball – Perform 1	Explosion/Plyos – Perform 2
Recovery Exercises	Recovery Exercises	Recovery Exercises	Recovery Exercises

3-Day Non-Traditional Season or Pre-Season Program

To be used during any time of the year when sport activity/practice is taking place.

Day 1	Day 2	Day 3
Warm-up	Warm-up	Warm-up
Strength/Power – See chart	Agilities – Perform 2	Strength/Power – See chart
Core/Abs/Rot. – Follow routine	Speed/Acceleration or Anaerobic Conditioning	Core/Abs/Rot. – Follow routine
Med Ball – Perform 1	Explosion/Plyos – Perform 2	Med Ball – Perform 1
Recovery Exercises	Recovery Exercises	Recovery Exercises

2-Day In-Season Program

To be used during the sport’s competitive season.

Day 1	Day 2
Warm-up	Warm-up
Strength/Power – See chart	Strength/Power – See chart
Core/Abs/Rot. – Follow routine	Core/Abs/Rot. – Follow routine
Med Ball – Perform 2	Agilities – Perform 2
Speed/Acceleration or Anaerobic Conditioning	Explosion/Plyos – Perform 2
Recovery Exercises	Recovery Exercises

STRENGTH/POWER TEMPLATES

Strength/Power Routine for 5-Day Program

Day 1	Day 2	Day 3
Squat or ♦Squat Variation	Power Clean or ♦Explosive Exercise	Deadlift or ♦Explosive Exercise
♦Pull-up/Chin-up Variation	♦Lunge Variation or ♦Quad Dominant Exercise	♦Bicep, Wrist, Forearm, or Grip Exercise
♦Pulling Exercise	Bench or Incline Press	♦Hip/Low Back/Hamstring Exercise
♦Hip/Low Back/Hamstring Exercise	♦Horizontal Press Supplemental Exercise	Jerk Press or ♦Vertical Press Exercise
♦Explosive Exercise	Weighted Dips or Bench Dips or ♦Tricep Exercise	♦Shoulder/Rotator Cuff Exercises

Strength/Power Routine for 4-Day, 3-Day, and 2-Day Program

Day 1	Day 2
Squat or ♦Squat Variation	Deadlift or ♦Explosive Exercise
Power Clean or ♦Explosive Exercise	♦Lunge Variation or ♦Quad Dominant Exercise
♦Hip/Low Back/Hamstring Exercise	Jerk Press or ♦Vertical Press Exercise
Bench or Incline Press	♦Hip/Low Back/Hamstring Exercise
♦Horizontal Press Supplemental Exercise	♦Pulling Exercise
Weighted Dips or Bench Dips or ♦Tricep Exercise	♦Pull-up/Chin-up Variation
♦Shoulder/Rotator Cuff Exercises	♦Bicep, Wrist, Forearm, or Grip Exercise

♦ Insert an exercise from the Exercise Menu whenever you see the red diamond.

Periodization

Sets – Reps – Intensity %

Click on the following links for instructions on how to determine the sets, reps, and intensity for each exercise:

Program Formats

Program Periodization

Chart 1

Chart 2

Chart 3

CORE STABILITY WORKOUTS

Pick ONE of the following workouts and complete the entire thing twice (2 sets), with a 2 minute break between each set. Complete the required amount of time for each exercise depending upon your level of training. You may substitute exercises from the appropriate category.

WORKOUT #1

Right Plank

No Rest

Left Plank

:30

Rest

Center Plank

:30

Rest

Right Plank

Top Leg Out

No Rest

Left Plank

Top Leg Out

:30

Rest

Center Plank Alternate Leg Raise

2:00 Break &

Repeat

Basic Level

:30

Advanced Level

1:00

Elite

Level

1:30

MAXXED OUT!!

2:00

WORKOUT #2

1 Leg Crunch Left

No Rest

1 Leg Crunch Right

:30

Rest

Bicycle

:30

Rest

Alternating

Superman

No Rest

Butt Raises

:30

Rest

Med Ball Twists

2:00 Break &

Repeat

Basic Level

:30

Advanced Level

1:00

Elite

Level

1:30

MAXXED OUT!!

2:00

WORKOUT #3

Hanging Leg Raise

:30

Rest

Ins-Outs

:30

Rest

Supermans

Rest

V-Ups

:30

Rest

Outer Crunches

:30

Rest

Scissor Kicks/

Over-Unders

2:00 Break &

Repeat

Basic Level

:30

Advanced Level

1:00

Elite

Level

1:30

MAXXED OUT!!

2:00

CORE POWER & ROTATION WORKOUTS

Pick ONE of the following workouts and complete the entire thing twice (2 sets), with a 2 minute break between each set. Complete the required number of reps for each exercise depending upon your level of training. The first number is the reps for the first set, and the second number is for the second set. You may substitute exercises from the appropriate category.

WORKOUT #1

Explosive Med Ball Crunch

:30

Rest

Wood Choppers Left

No Rest

Wood Choppers Right

:30 Rest

Reverse Crunches

:30 Rest

Standing Med Ball Rotations

:30 Rest

Overhead Med Ball Sidebends

2:00 Break &

Repeat

Basic Level

:30

Advanced Level

1:00

Elite

Level

1:30

MAXXED OUT!!

2:00

WORKOUT #2

Crunch Pass

:30 Rest

Standing Med Ball Side Toss

:30 Rest

Explosive Crunch

:30 Rest

Seated Med Ball Twists

:30 Rest

90 Degree Left/Right Cross

:30 Rest

Standing Rotations with Partner

2:00 Break &

Repeat

Basic Level

:30

Advanced Level

1:00

Elite

Level

1:30

MAXXED OUT!!

2:00

WORKOUT #3

Chops

:30 Rest

Seated Med Ball Side Toss

:30 Rest

Windmill Twists

:30 Rest

Twisting Crunch

:30 Rest

Wood Chopper Toss

:30 Rest

Overhead Toss

2:00 Break &

Repeat

Basic Level

:30

Advanced Level

1:00

Elite

Level

1:30

MAXXED OUT!!

2:00

Workout Card

The General Training Program workout card below is a standard 8-week, 5-day workout card. It has exercises listed, but no reps, sets, or percentages. This card can be modified for use with any type of training program. You can use the program card with the reps, sets, and percentages listed on the charts below.

General Training Program – Workout Card

Chart 1

(Alternating Periodization)

Chart 1 lays out the reps, sets, and percentages for an 8-week standard program in an easy to read format.

Chart 2

(Linear Periodization)

Chart 2 lays out the reps, sets, and percentages for an 8-week standard program with variation.

Chart 3

(Alternating Periodization and Pyramid Sets)

Chart 1 lays out the reps, sets, and percentages for an 8-week secondary program in an easy to read format.

Exercises for Each Element

WARM-UP EXERCISES

1/2 mile light jog

Stretching - static stretch held for 3-5 seconds, release, and then repeat again for 3-5 seconds.
Dynamic Movements
Saxon Side Bends
Torso Twists
Lean Backs
High Knees
Butt kicks
Walking Lunges
Walking Leg kick/Toe touch
Carioca - emphasis on leg swing/hip turn
Explosive skips for height
Long striders

Jumping jacks
Alternative movements
Donkey kicks
Windmill twists
Push-ups
Mountain climbers
Mountain jumpers
Burpees
Elbow/knee touches
Lunge with knee raise
Body weight squats
Body weight squat jumps

AGILITIES

Lateral Quick Steps

Lateral Quick Steps w/ Sprint up and backpedal

Lateral Quick Steps w/ Sprint out

Shallow V

Deep V

Sprint/Lateral Jumps/Backpedal

Single Leg Zig-Zag Hops

Single Leg Forward Jumps

Mountain Jumpers

Mountain Climbers

Skiers

Burpees

T Drill

Agility Box Drill

X Drill

20 Yard Shuttle

Star Drill (4 or 8 Points)

L Drill

W Drill

Snake Drill

Diagonal Box

Cone Chute

Agility Box

300 Yard Shuttle

Z Drill

Base rotation

Base side to side

One leg side jumps

MED BALL EXERCISES

Overhead Throw

Standing Side Throw

Kneeling Side Throw

Seated Side Throw

Seated Twists

Over-Under

Crunch with Chest Pass

Crunch with Overhead Pass

Woodchoppers

Chops

Squat Tosses

Single twists

Partner twists-full & half

Side toss

CORE/ABS/ROTATION

Center Plank
Center Plank with Alternate Leg Raise

Right/Left Side Plank
Right/Left Side Plank with Top Leg Out
Pushup plank
V-ups
Twisting crunch
Lying windmills
Supermans with a twist
Plank on a Swiss ball
Lying glute pushup
Swiss Ball roll-ins
Stiff-legged V bends
Pelvic Tilt Leg Raise

Windmill Twists

Bicycles

1 Leg Crunch

Supermans/Alternating Supermans

Butt Raises

Hanging Leg Raise

Ins/Outs

Outer Crunches

Scissor Kicks/Over-Unders

Reverse Crunches

Explosive Crunch

90 Degree Left/Right Cross

Diagonal plate twists

Sledgehammer

Standing Alternating Knee/Elbow touches

Twisting med ball catch and toss

Woodchoppers

Overhead Sidebends

Lying Trunk Twist w/ ball

Lying Trunk Twist-knees bent

Reach & Catch

Crunches

STRENGTH/POWER EXERCISES

Click here for complete list

EXPLOSION/PLYOMETRICS

Ankle Bounce

Cycle Ankle Bounce

Drop Jumps

Tuck Jumps

Squat Jumps

Standing Long Jump

Double Leg Cone Jump

SR Leaps

3 Continuous SLJ

Single Leg Hops

Lateral Cone Hops

Depth Drops

Box Jumps

Incremented Lateral Hops

Side to Side Box Shuffle

Spin Jumps

Split Jumps

Cycle Split Jumps

Pike Jumps

Bounding

Power Skips for Height

Power Skips for Distance

Bag Jumps

Lateral Jump

Side Ankle Hops

Lateral Step-Up

Squat jump to the side

Lateral bound

Ankle jump

Step-up jumps

SPEED/ACCELERATION

Sprint workout

Form running drills

Push-up starts

Belly starts

Back starts

Ball drop starts

Falling starts

Single leg starts

Knee starts

Lateral knee starts

ANAEROBIC CONDITIONING

Click here for sample interval programs.

RECOVERY EXERCISES

Tall hurdles

Over/Under hurdles

Foam rolling

Stretching/flexibility exercises