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

:30

:30

:30

:30

:30

Advanced Level

1:00

1:00

1:00

1:00

1:00

1:00

Elite Level

1:30

1:30

1:30

1:30

1:30

1:30

MAXXED OUT!!

2:00

2:00

2:00

2:00

2:00

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

:30

:30

:30

:30