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Home Workout From BFS - Week 6

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Sprint Chutes: Deca Disks: Nylon Dip Belt: Barbell Pad: Speed Harness: Lock Jaw Oly & Lock Jaw Hex (NOT Lock Jaw Pro 2): Mega Grip - Heavy Duty (NOT Mega Grip Standard): 

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 6 Monday

  • Set 1: Lower Body,
    Overhead Squat - Medicine Ball or other - 1 x 20 (Perfect Form)
  • Set 1: Upper Body,

    Standard Grip - Plyo Push Ups - 1 x 15

  • Set 1: Core

    Swimmer: Right Arm & Left Leg off ground - 90 Second Left Arm & Right Leg off ground - 90 Second

  • Set 1: Dynamic 

    Line Jumps
    Right Foot - 1 x 30 front to back 
    Left Foot - 1 x 30 front to back (fast as possible)

  • Set 2: Lower Body 

    Overhead Lunge - Medicine Ball or other - 1 x 15 each leg

  • Set 2: Upper Body

    Diamond Grip Push Ups
    Feet Elevated     - 1 x 15

  • Set 2: Core

    Seated Twist & Press w/ Medicine Ball or other 
    1 x 30 twist each way - 15 presses

  • Set 2: Dynamic 

    Line Jumps - Right Foot - 1 x 30 side to side - Left Foot - 1 x 30 side to side (fast as possible)

  • Set 3: Lower Body 

    Overhead Squat - Medicine Ball or other -
    1 x 20 (Perfect Form)

  • Set 3: Upper Body 

    Standard Grip - Plyo - Push Ups
    1 x 15

  • Set 3: Core
    Swimmer: Right Arm & Left Leg off ground 90 Seconds
    Left Arm & Right Leg off ground - 90 Seconds
  • Set 3: Dynamic

    Line Jumps
    Right Foot - 1 x 30 front to back
    Left Foot - 1 x 30 front to back (fast as possible)

  • Set 4: Lower Body

    Overhead Lunge - Medicine Ball or other
    1 x 15 each leg

  • Set 4: Upper Body

    Diamond Grip Push Ups - Feet Elevated
     1 x 15

  • Set 4: Core

    Seated Twist & Press w/ Medicine Ball or other - 1 x 30 twist each way - 15 presses

  • Set 4: Dynamic

    Line Jumps (fast as possible)
    Right Foot - 1 x 30 side to side
    Left Foot - 1 x 30 side to side 

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Week 6 Tuesday

Sprint Tech. Work or Agility

Download Agility Drills Booklet:  

Agility Drills 7 - 12A 
(6 Cones) 3 x each drill with 28 Sec. rest between each.

Cones 10 yards apart. .Full Speed.

Conditioning

4 x 200 Meters
35 Seconds or less - 1:40 min. Rest between each
8 x 100 Meters
16 Seconds or less - 52 Second Rest between each. 
6 x 50 Meters
8 Second or less - 21 Second Rest

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

BACK TO BFS HOME WORKOUT PAGE

Week 6 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 Sec.

  • 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 Sec.

  • 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

Week 6 Thursday

Sprint Work - Download the free book

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 cond. (*If possible - use a sprint chute or speed harness)

.

Conditioning: 

4 x 200 Meters - 35 sec. or less - 1:40 min. Rest between each.
8 x 100 Meters - 16 sec. or less - 48 Sec. Rest btwn each.
6 x 50 Meters - 8 Sec. or less - 21 Sec. Rest

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

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Week 6 Friday

  • 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 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

    45 degree - Lateral Lunge - Body Weight - 1 x 25 each leg

  • Set 4: Upper Body

    Standard Grip Push Ups - 1 x 35- 1 x 20

  • 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

Week 6 Saturday

Agility Drills - Download the free book

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

Conditioning: 

4 x 200 Meters - 35 sec. or less - 1:40 min. Rest btwn each.
8 x 100 Meters - 16 sec. or less - 48 Sec. Rest btwn each.
6 x 50 Meters - 8 Sec. or less - 21 Sec. Rest

.

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

Week 6 Sunday

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

BACK TO BFS HOME WORKOUT PAGE