S-Phase: The Complete Athlete

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S-Phase: The Complete Athlete

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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 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.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.

RELATED: RELATED:

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 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.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.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 2Day 2

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

• Two-Handed Kettlebell SwingsTwo-Handed Kettlebell Swings
• One-Handed Kettlebell Swings (each hand)One-Handed Kettlebell Swings (each hand)
• PlanksPlanks

Circuit #2Circuit #2

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

Circuit #3Circuit #3

• Kettlebell Push PressKettlebell Push Press
• CrunchesCrunches
• Reverse CrunchesReverse Crunches

Day 4Day 4

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

• Jumping JacksJumping Jacks
• BurpeesBurpees
• Push-UpsPush-Ups

Circuit #2Circuit #2

• Heavy Rope SlamsHeavy Rope Slams
• Heavy Rope WoodchoppersHeavy Rope Woodchoppers
• Bear CrawlsBear Crawls

Circuit #3Circuit #3

• Heavy Rope WavesHeavy Rope Waves
• Heavy Rope Oblique Woodchoppers (each side)Heavy Rope Oblique Woodchoppers (each side)
• PlanksPlanks

Block 2

Day 3Day 3

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

• Two-Handed Kettlebell SwingsTwo-Handed Kettlebell Swings
• One-Handed Kettlebell Swings (each hand)One-Handed Kettlebell Swings (each hand)
• PlanksPlanks

Circuit #2Circuit #2

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

Circuit #3Circuit #3

• Kettlebell Push PressKettlebell Push Press
• CrunchesCrunches
• Reverse CrunchesReverse Crunches

Day 6Day 6

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

• Jumping JacksJumping Jacks
• BurpeesBurpees
• Push-UpsPush-Ups

Circuit #2Circuit #2

• Heavy Rope SlamsHeavy Rope Slams
• Heavy Rope WoodchoppersHeavy Rope Woodchoppers
• Bear CrawlsBear Crawls

Circuit #3Circuit #3

• Heavy Rope WavesHeavy Rope Waves
• Heavy Rope Oblique Woodchoppers (each side)Heavy Rope Oblique Woodchoppers (each side)
• PlanksPlanks

Block 3

Day 3Day 3

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

• Jump RopeJump Rope
• SquatsSquats
• Bear CrawlsBear Crawls

Circuit #2Circuit #2

• Jump RopeJump Rope
• LungesLunges
• Push-UpsPush-Ups

Circuit #3Circuit #3

• Jump RopeJump Rope
• InchwormsInchworms
• Pull-UpsPull-Ups

Day 6Day 6

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

• Jumping JacksJumping Jacks
• BurpeesBurpees
• Push-UpsPush-Ups

Circuit #2Circuit #2

• Heavy Rope SlamsHeavy Rope Slams
• Heavy Rope WoodchoppersHeavy Rope Woodchoppers
• Bear CrawlsBear Crawls

Circuit #3Circuit #3

• Heavy Rope WavesHeavy Rope Waves
• Heavy Rope Oblique Woodchoppers (each side)Heavy Rope Oblique Woodchoppers (each side)
• PlanksPlanks

Pre-Season

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

• Jump RopeJump Rope
• Jumping JacksJumping Jacks
• SquatsSquats
• PlanksPlanks
• Bear CrawlsBear Crawls
• LungesLunges
• Side Planks (each side)Side Planks (each side)
• Side Lunges (each side)Side Lunges (each side)
• Push-UpsPush-Ups
• Reverse CrunchesReverse Crunches
• InchwormsInchworms
• Pull-UpsPull-Ups

Day 6Day 6 — sprints for conditioning; the numbers in parenthesis indicate the time in seconds from the beginning of the sprint until the second sprint begins. — 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)20 yards (10)
• 40 yards (20)40 yards (20)
• 60 yards (30)60 yards (30)
• 60 yards (30)60 yards (30)
• 80 yards (40)80 yards (40)
• 80 yards (40)80 yards (40)
• 100 yards (60)100 yards (60)
• 100 yards (60)100 yards (60)
• 80 yards (40)80 yards (40)
• 60 yards (30)60 yards (30)
• 40 yards (20)40 yards (20)
• 20 yards (10)20 yards (10)

In-season

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Block 1

Day 2 or 3Day 2 or 3

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

• Two-Handed Kettlebell SwingsTwo-Handed Kettlebell Swings
• Heavy Rope SlamsHeavy Rope Slams
• Jump RopeJump Rope

Circuit #2Circuit #2

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

Circuit #3Circuit #3

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

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

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