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) (each hand)
Planks
Circuit #2
Kettlebell Snatches
Kettlebell Cleans
Side Planks (each side) (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) (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) (each hand)
Planks
Circuit #2
Kettlebell Snatches
Kettlebell Cleans
Side Planks (each side) (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) (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) (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) (each side)
Side Lunges (each side) (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) (10)
40 yards (20) (20)
60 yards (30) (30)
60 yards (30) (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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