Home Workout From BFS - Week 10

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On Monday, Wednesday, Friday:

Very little rest between sets of lower, upper, core, and dynamic.
Also, very little rest between set 1-4.
Do all Set 1 in order, then sets 2, 3, 4.

Flexibility should be done everyday - make sure you are warmed up first.
9 hours of sleep a night, lots of water & protein.

Note: The BFS Home Workout should be implemented in a flexible manner. Sets and reps listed are goals for your work out and can be decreased for younger athletes or for those starting out. Remember in the the BFS Total Program you are only competing against yourself!

Week 10 Monday

Warm Up:
Dot Drill

Set 1: Lower Body,

Parallel Squat - Body Weight -
1 x 40 (Perfect Form)
Set 1: Upper Body,

Wide Grip Push Ups - 1 x 35
Set 1: Core

V-ups - 1 x 35
Set 1: Dynamic

Jump Rope - 2 Ft. - 1 x 200
or Jumping Jacks 1 x 200

Set 2: Lower Body

Lunge - Body Weight - 1 x 25 each leg
Set 2: Upper Body

Standard Grip Push Ups - 1 x 35
Set 2: Core

Side Plank on Elbow - 90 Sec. each side
Set 2: Dynamic

Jump Rope - Running - 1 x 200
or Mountain Climbers - 1 x 100
Set 3: Lower Body

Parallel Squat - Body Weight -
1 x 40 (Perfect Form)
Set 3: Upper Body

Wide Grip Push Ups - 1 x 35
Set 3: Core

V-ups - 1 x 35
Set 3: Dynamic

Jump Rope - 2 Ft. - 1 x 200
or Jumping Jacks 1 x 200

Set 4: Lower Body

Lunge - Body Weight - 1 x 25 each leg
Set 4: Upper Body

Standard Grip Push Ups - 1 x 35
Set 4: Core

Side Plank on Elbow - 90 Sec. each side
Set 4: Dynamic

Jump Rope - Running - 1 x 200
or Mountain Climbers - 1 x 100

Sprint Tech. Work - N/A
Conditioning - N/A
Flexibility
1-2-3-4 Flexibility Program - 30 Seconds Each Stretch

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Week 10 Tuesday

Warm Up:
Dot Drill

Sprint Tech. Work or Agility

Download Agility Drills Booklet:

Agility Drills 7 - 12A (6 Cones)
3 x each drill with 28 Seconds rest between each.
Cones 10 yards apart. Full Speed.

Conditioning

4 x 200 Meters - 35 seconds or less - 1:40 minutes Rest between each.
8 x 100 Meters - 16 seconds or less - 48 Seconds Rest between each.
6 x 50 Meters - 8 Seconds or less - 21 Seconds Rest

Flexibility:
1-2-3-4 Flexibility Program - 30 Seconds for each stretch

BACK TO BFS HOME WORKOUT PAGE

Week 10 Wednesday

Warm Up
Dot Drill
Set 1: Lower Body
Vertical Jump (Goal
- high as possible) - 1 x 25
Set 1: Upper Body

Diamond Grip Push Ups - 1 x 35

Set 1: Core

Front Elbow Plank - 90 Seconds

Set 1: Dynamic

Jump Rope - Rt. Ft.
- 1 x 200 & Lt. Ft. - 1x 100
or Jumping Jacks 1 x 200
Set 2: Lower Body

Vertical Jump (Goal - high & fast oﬀ the ground as possible)
- 1 x 25
Set 2: Upper Body

Bench Dips - 1 x 75
Set 2: Core
Flat on Back - Legs straight - Leg Lifts (no heels on ground) - 1 x 35
Set 2: Dynamic
Jump Rope - Boxer - 1 x 200
or Mountain Climbers -1 x 100
Set 3: Lower Body

Split Leg Vertical Jump (Goal - high as possible - switch stance in air) - 1 x 25

Set 3: Upper Body

Diamond Grip Push Ups - 1 x 35

Set 3: Core

Front Elbow Plank - 90 Seconds
Set 3: Dynamic

Jump Rope - Rt. Ft. - 1 x 200 &
Lt. Ft. - 1x 200
or Jumping Jacks 1 x 200

Set 4: Lower Body

Split Leg Vertical Jump (Goal - high & fast oﬀ the ground as possible - switch stance in air) - 1 x 25
Set 4: Upper Body

Bench Dips - 1 x 75
Set 4: Core

Flat on Back - Legs straight - Leg Lifts (no heels on ground) - 1 x 35
Set 4: Dynamic

Jump Rope - Boxer
- 1 x 200 or Mountain Climbers
- 1 x 100

Sprint Technique Work N/A
Conditioning N/A
Flexibility
1-2-3-4 Flexibility Program - 30 Sec. Each Stretch

Week 10 Thursday

Warm Up:
Dot Drill

6 x 50 yards - focus on head & eyes.
6 x 50 yards - focus on arm rotation.
6 x 50 yards - focus on leg drive and plant on ball of foot. Full Speed - good amount of rest between - Not conditioning.
(*If possible - use a sprint chute or speed harness)

Conditioning:

4 x 200 Meters - 35 seconds or less - 1:40 minutes Rest between each.
8 x 100 Meters - 16 seconds or less - 48 Seconds Rest between each.
6 x 50 Meters - 8 Seconds or less - 21 Seconds Rest

Flexibility:
1-2-3-4 Flexibility Program - 30 Seconds for each stretch

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Week 8 Friday

Warm Up:
Dot Drill

Set 1: Lower Body,

Parallel Squat - Body Weight - 1 x 40 (Perfect Form)
Set 1: Upper Body,

Wide Grip Push Ups - 1 x 35
Set 1: Core

V-ups - 1 x 35
Set 1: Dynamic

Jump Rope - 2 Ft. - 1 x 200
or Jumping Jacks 1 x 200

Set 2: Lower Body

45 degree - Lateral Lunge - Body Weight - 1 x 25 each leg
Set 2: Upper Body

Standard Grip Push Ups - 1 x 35
Set 2: Core

Side Plank on Elbow - 90 Seconds each side
Set 2: Dynamic

Jump Rope - Running - 1 x 200
or Mountain Climbers - 1 x 100

Set 3: Lower Body

Parallel Squat - Body Weight - 1 x 40 (Perfect Form)
Set 3: Upper Body

Wide Grip Push Ups - 1 x 35
Set 3: Core

V-ups - 1 x 35
Set 3: Dynamic

Jump Rope - 2 Ft. - 1 x 200
or Jumping Jacks 1 x 200
Set 4: Lower Body

45 degree - Lateral Lunge - Body Weight - 1 x 25 each leg
Set 4: Upper Body

Standard Grip Push Ups - 1 x 35
Set 4: Core

Side Plank on Elbow - 90 Seconds each side
Set 4: Dynamic

Jump Rope - Running - 1 x 200
or Mountain Climbers - 1 x 100
Sprint Tech. Work N/A
Conditioning N/A
Flexibility
1-2-3-4 Flexibility Program - 30 Seconds Each Stretch

Week 10 Saturday

Agility Drills - Download the free book

Agility Drills 13 - 18
(3 Cones) 3 x each drill with 20 Seconds rest between each.
Cones 10 yards apart. Full Speed.

Conditioning:

4 x 200 Meters - 35 seconds or less - 1:40 minutes Rest between each.
8 x 100 Meters - 16 seconds or less - 48 Seconds Rest between each.
6 x 50 Meters - 8 Seconds or less - 21 Seconds Rest

Flexibility:
1-2-3-4 Flexibility Program - 30 Seconds for each stretch