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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