S-Phase: The Complete Athlete

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S-Phase: The Complete Athlete

To start the new year right, I put together this set of metabolic conditioning workouts, which go with my other articles on , speed/agility, and power training to comprise a complete athlete annual training plan.

These workouts include a variety of exercise modes, but if you lack access to any of them, you can use bodyweight exercises, suspension training, heavy ropes, etc.

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All of this work is important to ensure that you’re in tip-top shape to play your sport. Ideally, it will align with either recovery days or higher volume hypertrophy-type training in the weight room.

As your training year progresses, the frequency of metabolic conditioning workouts will decrease, because you will have less time available for in-season training.

Like the other programs in the annual plan, this one is divided into off-season, pre-season, in-season and recovery sections. You should adjust the length of the workouts to suit your specific situation.

Off-Season

Block 1

Day 2

Circuit #1 — perform each exercise for 30 seconds, then repeat the circuit until it has been done 3 times.

• Two-Handed Kettlebell Swings
• One-Handed Kettlebell Swings (each hand)
• Planks

Circuit #2

• Kettlebell Snatches
• Kettlebell Cleans
• Side Planks (each side)

Circuit #3

• Kettlebell Push Press
• Crunches
• Reverse Crunches

Day 4

Circuit #1 — 30 seconds each exercise; perform 3 times.

• Jumping Jacks
• Burpees
• Push-Ups

Circuit #2

• Heavy Rope Slams
• Heavy Rope Woodchoppers
• Bear Crawls

Circuit #3

• Heavy Rope Waves
• Heavy Rope Oblique Woodchoppers (each side)
• Planks

Block 2

Day 3

Circuit #1 — perform each exercise for 30 seconds, then repeat the circuit until it has been done 3 times.

• Two-Handed Kettlebell Swings
• One-Handed Kettlebell Swings (each hand)
• Planks

Circuit #2

• Kettlebell Snatches
• Kettlebell Cleans
• Side Planks (each side)

Circuit #3

• Kettlebell Push Press
• Crunches
• Reverse Crunches

Day 6

Circuit #1 — 30 seconds each exercise; perform 3 times.

• Jumping Jacks
• Burpees
• Push-Ups

Circuit #2

• Heavy Rope Slams
• Heavy Rope Woodchoppers
• Bear Crawls

Circuit #3

• Heavy Rope Waves
• Heavy Rope Oblique Woodchoppers (each side)
• Planks

Block 3

Day 3

Circuit #1 — 30 seconds each exercise; perform 3 times.

• Jump Rope
• Squats
• Bear Crawls

Circuit #2

• Jump Rope
• Lunges
• Push-Ups

Circuit #3

• Jump Rope
• Inchworms
• Pull-Ups

Day 6

Circuit #1 — 30 seconds each exercise; perform 3 times.

• Jumping Jacks
• Burpees
• Push-Ups

Circuit #2

• Heavy Rope Slams
• Heavy Rope Woodchoppers
• Bear Crawls

Circuit #3

• Heavy Rope Waves
• Heavy Rope Oblique Woodchoppers (each side)
• Planks

Pre-Season

Day 3 — a long circuit; perform each exercise for 30 seconds, no rest between exercises; repeat entire circuit 3 times.

• Jump Rope
• Jumping Jacks
• Squats
• Planks
• Bear Crawls
• Lunges
• Side Planks (each side)
• Side Lunges (each side)
• Push-Ups
• Reverse Crunches
• Inchworms
• Pull-Ups

Day 6 — sprints for conditioning; the numbers in parenthesis indicate the time in seconds from the beginning of the sprint until the second sprint begins.

• 20 yards (10)
• 40 yards (20)
• 60 yards (30)
• 60 yards (30)
• 80 yards (40)
• 80 yards (40)
• 100 yards (60)
• 100 yards (60)
• 80 yards (40)
• 60 yards (30)
• 40 yards (20)
• 20 yards (10)

In-season

Block 1

Day 2 or 3

Circuit #1 — perform each exercise for 45 seconds; repeat the circuit three times.

• Two-Handed Kettlebell Swings
• Heavy Rope Slams
• Jump Rope

Circuit #2

• Kettlebell Snatches (each hand)
• Heavy Rope Waves
• Jump Rope

Circuit #3

• Kettlebell Cleans (each hand)
• Heavy Rope Woodchoppers
• Jump Rope

NOTE: Depending upon your sport, in-season metabolic conditioning training sessions could also take the form of small-sided games.

Recovery

No conditioning done during the recovery period

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