Home Workout From BFS - Week 7
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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 7 Monday
-
Warm Up:
Dot Drill
-
Set 1: Lower Body,
Overhead Squat - Medicine Ball or other - 1 x 20 (Perfect Form) -
Set 1: Upper Body,
Diamond Grip Push Ups - 1 x 35
-
Set 1: Core
T Ab Drill - Flat on back, leg’s straight, heels 6” off ground - feet to Rt hand, then Lt hand. 1 x 25 each hand.
-
Set 1: Dynamic
Up-Downs 1 x 35
-
Set 2: Lower Body
Overhead Lunge - Medicine Ball or other - 1 x 15 each leg
-
Set 2: Upper Body
T-Bar Push Up - 1 x 25 each way
-
Set 2: Core
Seated Twist w/ Medicine Ball or other - 1 x 30 each way
-
Set 2: Dynamic
Jump Rope - Right Foot - 1 x 200 &
Left Foot -1 x 200
or Jumping Jacks 1 x 200
-
Set 3: Lower Body
Overhead Squat - Medicine Ball or other - 1 x 20 (Perfect Form)
-
Set 3: Upper Body
Diamond Grip Push Ups - 1 x 35
-
Set 3: Core
T Ab Drill - Flat on back, leg’s straight, heels 6” off ground - feet to Rt hand, then Lt hand. 1 x 25 each hand.
-
Set 3: Dynamic
Up-Downs 1 x 35
-
Set 4: Lower Body
Overhead Lunge - Medicine Ball or other - 1 x 15 each leg
-
Set 4: Upper Body
T-Bar Push Up - 1 x 25 each way
-
Set 4: Core
Seated Twist w/ Medicine Ball or other - 1 x 30 each way
-
Set 4: Dynamic
Jump Rope - Right Foot- 1 x 200 &
Left Foot-1 x 200
or Jumping Jacks 1 x 200
- Sprint Tech. Work - N/A
- Conditioning - N/A
-
Flexibility
1-2-3-4 Flexibility Program - 30 Seconds Each Stretch
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Week 7 Tuesday
-
Warm Up:
Dot Drill
Sprint Tech. Work or Agility
Download Agility Drills Booklet:
Agility Drills 19 - 25 (4 Cones)
3 x each drill with 20 second rest between each.
Cones 10 yards apart. Full Speed.
Conditioning
4 x 200 Meters - 34 second or less - 1:38 min. Rest between each.
8 x 100 Meters - 15 second or less - 48 second Rest between each.
10 x 50 Meters - 8 second or less - 21 second Rest
Flexibility:
1-2-3-4 Flexibility Program - 30 Seconds for each stretch
Week 7 Wednesday
-
Warm Up
Dot Drill
-
Set 1: Lower Body
Standing Long Jump (Goal - far as possible) - 1 x 20
Set 1: Upper Body -
Wide Grip Push Ups - 1 x 35
Set 1: Core -
Ab Scissors - Vertical - 1 x 30 each
-
Set 1: Dynamic
Jump Rope - Running - 1 x 200
or Mountain Climbers - 1 x 100
-
Set 2: Lower Body
Standing Long Jump -
Right Leg Jump - Right Leg Land (Goal - far as possible) - 1 x 15 -
Set 2: Upper Body
Bench Dips - 1 x 75
-
Set 2: Core
Ab Scissors - Horizontal - 1 x 30 each
Set 2: Dynamic -
Jump Rope - 2 Feet. - 1 x 200
or Jumping Jacks 1 x 200
- Set 3: Lower Body
-
Standing Long Jump (Goal - far as possible) - 1 x 20
Set 3: Upper Body -
Wide Grip Push Ups - 1 x 35
-
Set 3: Core
Ab Scissors - Vertical - 1 x 30 each
-
Set 3: Dynamic
Jump Rope - Running - 1 x 200
or Mountain Climbers - 1 x 100
-
Set 4: Lower Body
Standing Long Jump - left Leg Jump - Left Leg Land (Goal - far as possible) - 1 x 15
-
Set 4: Upper Body >
Bench Dips - 1 x 75
-
Set 4: Core
Ab Scissors - Horizontal - 1 x 30 each
-
Set 4: Dynamic
Jump Rope - 2 Ft. - 1 x 200 or Jumping Jacks 1 x 200
- Sprint Technique Work N/A
- Conditioning N/A
-
Flexibility
1-2-3-4 Flexibility Program - 30 Sec. Each Stretch
Week 7 Thursday
-
Warm Up:
Dot Drill
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 conditioning.
(*If possible - use a sprint chute or speed harness)
.
Conditioning:
4 x 200 Meters - 34 second or less - 1:38 min. Rest between each.
8 x 100 Meters - 15 second or less - 48 second Rest between each.
10 x 50 Meters - 8 second or less - 21 second Rest
Flexibility:
1-2-3-4 Flexibility Program - 30 Seconds for each stretch
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Week 7 Friday
-
Warm Up:
Dot Drill
-
Set 1: Lower Body,
Medicine Ball or Other - Parallel Squat w/ Press - 1 x 20
(Perfect Form) -
Set 1: Upper Body,
Diamond Grip Push Ups - 1 x 35
-
Set 1: Core
Swimmer:
Right Arm & Left Leg off ground - 60 second
Left Arm & Right Leg off ground - 60 second -
Set 1: Dynamic
Mountain Climbers - 1 x 100
-
Set 2: Lower Body
45 degree - Lateral Lunge - Medicine Ball or Other -
1 x 15 each leg - Push Back -
Set 2: Upper Body
Standard Grip Push Ups - 1 x 35
-
Set 2: Core
Seated Twist & Press w/ Medicine Ball or other -
1 x 30 twist each way - 10 presses -
Set 2: Dynamic
Jump Rope -
Right Foot - 1 x 200 &
Left Foot - 1 x 200
or Jumping Jacks 1 x 200
-
Set 3: Lower Body
Medicine Ball or Other - Parallel Squat w/ Press -
1 x 20
(Perfect Form) -
Set 3: Upper Body
Diamond Grip Push Ups - 1 x 35
-
Set 3: Core
Swimmer:
Right Arm & left Leg off ground - 60 second
Left Arm & Right Leg off ground - 60 second -
Set 3: Dynamic
Mountain Climbers - 1 x 100
-
Set 4: Lower Body
45 degree - Lateral Lunge - Medicine Ball or Other -
1 x 15 each leg - Push Back -
Set 4: Upper Body
Standard Grip Push Ups - 1 x 35
-
Set 4: Core
Seated Twist & Press w/ Medicine Ball or other -
1 x 30 twist each way - 10 presses -
Set 4: Dynamic
Jump Rope
Right Foot- 1 x 200 & Lt. Ft.
Left Foot -1 x 200
or Jumping Jacks 1 x 200
- Sprint Tech. Work N/A
- Conditioning N/A
-
Flexibility
1-2-3-4 Flexibility Program - 30 Seconds Each Stretch
Week 7 Saturday
Agility Drills - Download the free book
Agility Drills 1 - 6 (6 Cones)
3 x each drill with 20 second rest between each.
Cones 5 yards apart. Full Speed.
Conditioning:
4 x 200 Meters - 34 second or less - 1:38 min. Rest between each.
8 x 100 Meters - 15 second or less - 48 second Rest between each.
10 x 50 Meters - 8 second or less - 21 second Rest
Flexibility:
1-2-3-4 Flexibility Program - 30 Seconds for each stretch
Week 7 Sunday
Flexibility:
1-2-3-4 Flexibility Program - 30 Seconds for each stretch