Athlete Training Plans

The training plans posted below are optional and can be done at home without equipment.

 

 

Every Day Stretches:

Stretch:

Each stretch should be held for a count of 10, pause then another count of 10. Control your breath and relax into each stretch as you exhale.

Calf Stretch - Toe pressed up against a firm lateral surface then lean in to stretch.

Dead Stretch - Back straight, knees bent, set up like a dead lift with shoulders over knees over toes then straighten your knees slowly keeping your shoulders down.

Child's Pose - Focus on maintaining a straight back and keeping your glutes in contact with your heels.

Shoulder complex:

            Straight Arm Across Chest - Pull elbow with opposite hand

            Palm Between Shoulder Blades - Pull Elbow straight back over with opposite hand

            Pectoral Stretch - Your Choice

Day One 

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Instructions: After the warm up, complete as many rounds as possible (AMRAP) of each workout in the given time constraint. For Example, if a station has a 10 minute constraint you would go though each exercise, in the order listed, as many times as you can in 10 minutes. Each time you complete all the exercises and reps you score one point. Calculate your total score by adding together your number of completed rounds and fractions of a round. 

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Warm up: 3 rounds of 10 eagle jacks, 10 mountain climbers, 10 squats 

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Station 1: AMRAP 5 Minutes 

10 Bear Crawl Rotations (5 each direction) Demonstration 

10 Inch Worm 

10 Jump Squats 

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2 minutes rest 

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Station 2: AMRAP 10 Minutes 

20 Alternating Cossack Squat 

20 Alternating Shoulder Touches (in push up position bring one had across to touch the opposite shoulder) 

20 Kneeling Superman (10 Each Side with a 1 second hold at the top) 

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2 minutes rest 

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Station 3: AMRAP 5 Minutes 

10 Alternating Split Lunge Jumps 

10 Push ups 

10 Glute Bridge (1 Second hold at the top) 

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Calculate your score and compete against your friends! 

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Day Two 

Instructions: This workout has two options, one can be done outside the other indoors. The outdoor option is preferred. 

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Warm Up: 3x each exercise, 10 Eagle Jacks, 10 Mountain Climbers, 10 alternating reverse lunges 

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Outdoor workout: 

Instructions - This is an interval based workout, pay attention to your heart rate and take the rest phases seriously. 

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Strength Work: 

1. Find a Hill that you can run up safely. 

2. Mark a safe 20 yard course. 

3. Walking Lunge with knee drive up the 20 yard course. 

4. Walk back down the course slowly. 

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When get back to the starting point Lunge back up the Hill. Repeat until you have completed 5 total trips. 

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Sprint Work: 

1. Find a Hill that you can run up safely. 

2. Mark a safe 10 yard course. 

3. Sprint up the 10 yard course. 

4. Walk back down the course slowly. 

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When get back to the starting point sprint back up the Hill. Repeat until you have completed 10 total trips. 

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Core Work: 

Low Plank – 20 seconds work 10 Seconds rest, repeat until you have reached a total work time of 4 minutes. 

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Indoor Work: 

Instructions - This is a Tabatta style set, you will work for 20 seconds and rest for exactly 10 seconds until you reach the time cap for the exercise. 1 complete round involves completing each exercise as described in order, you will complete 5 rounds. 

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Exercise 1: 

3 minute total work time 

Burpees 

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Exercise 2: 

3 Minute Total work time 

Low Plank 

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Exercise 3: 

3 Minutes Total Time Hand Relief Push Ups 

 
Day Three 

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Instructions: You will complete each exercise for 1 minute rest of 10 seconds and move onto the next exercise at your current station. You will complete 2 complete rounds at each station. This Link will take you to a video with demonstrations of most of the exercises. 

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Station 1: 

1. Hi Plank Toe Touches (opposite arm and leg in push-up position) 

2. Alternating Lateral Lunges 

3. Burpees 

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Station 2: 

1. Squat to Squat Hop 

2. Single Leg Hip Raise (Left leg 1st round, Right Leg 2nd round) 

3. Low Plank 

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Station 3: 

1. Push up T rotation (complete a push up, rotation your body and reach an arm to the ceiling) 

2. Superman's 

3. Bicycles 

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Station 4: 

1. 10 Hollow Rock, 10 Jumping Jacks 

2. Reverse Lunge to Squat to Reverse Lunge 

3. Shoulder Touches 

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Day Four 

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Instructions: Recovery Day, long-slow distance followed by stretching. 

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Exercise: 

Bike, Jog, Hike or some other similar activity for 40 minutes with your family. 

Maintain a pace that allows to you elevate your heart rate but your should still be able to talk easily. 

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ADDRESS

PO Box 2645
Issaquah, WA 98027

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