September, October & November WORKOUT PLANS
3x per week for 9 Weeks
3 Phases – 3 weeks each – 1 week off between phases
Off weeks – Work on Mobility, Skill & Energy Systems
September
1st Phase – Stability & Strength Endurance
Day 1
Warm Up:
A. Movement Prep & Mobility Work
B. Activations & Dynamic Movements
Part 1:
12 minute EMOM of:
A1 – Band Walking (Down & Back) + 5 Jump Squats
A2 – TRX Rows – 15
A3 – Shuttle Sprint (Down & Back x2)
Part 2:
12 minute EMOM of:
B1 – Lateral Hurdle Hops 8/8 + 4/4 Jumping Lunges
B2 – Stability Rings Push Ups – MMF
B3 – Rower Machine 150 meters or 10 Cal Air Bike
______________
Day 2
Warm Up:
A. Movement Prep & Mobility Work
B. Activations & Dynamic Movements
Part 1:
12 minute EMOM of:
A1 – RFE Split Squats 6/6 + 3/3 Jump Lunges
A2 – Alternating DB 1/2 Kneeling Shoulder Press
A3 – Push Up Plank – Shoulder Taps 15 seconds + 15 seconds Neg Push Up
Part 2:
9 minute EMOM of:
B1 – Walking Lunges w MedBall
B2 – Med Ball Slam Series
B3 – Pull-Ups – MMF
______________
Day 3
Warm Up:
A. Movement Prep & Mobility Work
B. Activations & Dynamic Movements
Part 1:
4 Sets Each of:
A1- Air Squats 25
A2- 10/10 Plank & Reach
A3- DB Bench 10
A4- Back Squats 10 (with 3 Pause at bottom)
Part 2:
12 Minute AMRAP of:
A1 – Air Bike 10 cals
A2 – Inverted (Feet Elevated) BB Rows
A3 – 10/10 Lateral Hops + 6/6 Jumping Lunges
A4 – Bear Crawl (Down & Back)
A5 – Farmer Carry (Down & Back)
Part 3:
Core Circuit
_______________________________________________________________
_______________________________________________________________
October
2nd Phase – Strength & Energy System Training
Day 1 –
Warm Up:
Dynamic Flexibility & Movement Drills
Activation:
A. Band Lateral Walking + Movement Drill
Strength
6 sets:
A1 – Horizontal Press 10,8,6,3,3,3
A2 – Farmer Carry (Barn & Back)
A3 – Bear Crawl (Turf 10m & 10m)
A4 – Floor Bird Dog Holds 20
Energy System (Short Burst)
1st Week: 4 minutes- Shuttle Runs 20:10
2nd Week: 6 minutes- Air Bike & Rower
3rd Week: 8 minutes: EMOM Body Wt.
___________________
Day 2 –
Warm Up:
Dynamic Flexibility & Movement Drills
Activation:
A. Med Ball Drills + Movement Drill
Strength:
5 Sets of:
A1 – RFE Split Squats 10/10,8/8,5/5,5/5,5/5
A2 – One Arm DB Rows 10/10
A3 – Lateral Hops (Down & Back)
A4 – Side Plank Holds with DB One Arm Retraction 10/10
Energy System Training (Short Burst)
Two – 4 minute Workouts
1. Body Wt. & Rower
2. Air Bike & Med Balls
____________________
Day 3 –
Warm Up:
Dynamic Flexibility & Movement Drills
Activation:
A. Band Lateral Walking + Movement Drill
Strength:
5 Sets of:
A1 – One Leg DB Dead Lift 5/5 + 10/10 Single Leg Hops
A2 – Incline DB Press 12 + Wall Ball 6
A3 – Plate Over-Head Walking Lunges 10m/10m
A4 – Band Core 10 sec. Hold + 10 Band Rotations (R&L)
A5 – TRX Rows – MMF
Energy System Training (Short Burst)
1st Week: 4 minutes- Shuttle Runs 20:10
2nd Week: 6 minutes- Air Bike & Rower
3rd Week: 8 minutes: EMOM Body Wt.
_______________________________________________________________________________
_______________________________________________________________________________
November
3rd Phase – Power & Energy System Training)
Day 1
Warm Up:
Mobility & Dynamic Movements
Activation:
A. Agility & Balance Drills
B. Quickness & Speed Drills
Energy System Work
A. 15 minutes (70% for 1st 30 seconds – then All Out for 30 seconds)
A1 – Rower 1 minute
A2 – 1 minute Rest
A3 – Bike 1 minute
REST – Stretch – Work Mobility – (5-10 minutes)
B. 10 minutes (EMOM)
B1 – 8/8 Jump Lateral Hops to Shuttle Sprint
B2 – 6/6 Sit Outs to Wall Ball
C. Work Mobility & Core
Day 2
Warm Up:
Mobility & Dynamic Movements
Activation:
A. Agility & Balance Drills
B. Quickness & Speed Drills
Strength
A. Back Squats 5×5
B1 – DB Incline Press 5x 10
B2 – Band Circuit (Pull- Row – Retraction) 10/10/10
Energy System Work
A. 9 minutes of:
40 – 20 Work / Rest
A1 – 10/10 Hurdle Hops + Shuttle Sprints
A2 – Air Bike
A3 – 10 Push Ups + Active Rest
REST Stretch – Work Mobility (5 minutes)
B. 9 minutes of:
30 – 30 Work / Rest
B1 – Rower
B2 – Bear Crawl to Reverse Crawl
B3 – Box Jump Overs
C. Mobility & Core Work
Day 3
Warm Up:
Mobility & Dynamic Movements
Activation:
A. Agility & Balance Drills
B. Quickness & Speed Drills
Energy System Work
A. 16 minutes (70% for 1st 30 seconds – then All Out for 30 seconds)
A1 – Rower 1 minute
A2 – 10 Jump Squats + Active Rest
A3 – Bike 1 minute
A4 – 5 Pull-Ups + Active Rest
REST – Stretch – Work Mobility – (5 minutes)
B. 10 minutes (EMOM)
B1 – 8/8 Jump Lunges to Burpees
B2 – 6/6 Ball Toss to Shuttle Sprint
C. Work Mobility & Core
Chris Giesking 