Home Workout From BFS - Week 8
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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 8 Monday
-
Warm Up:
Dot Drill
-
Set 1: Lower Body,
Goblet Squat - Medicine Ball or other - 1 x 30 (Perfect Form)
-
Set 1: Upper Body,
Standard Grip Push Ups - Feet Elevated
1 x 20 -
Set 1: Core
V-ups - 1 x 35
-
Set 1: Dynamic
Jump Rope - Running - 1 x 200
or Mountain Climbers - 1 x 100
-
Set 2: Lower Body
Split Leg Squat -
Medicine Ball, other or Body Weight - 1 x 15 each leg -
Set 2: Upper Body
Wide Grip Push Ups - Feet Elevated
1 x 20 -
Set 2: Core
T Ab Drill -
Flat on back, leg’s straight, heels 6” off ground - feet to right hand, then left hand. 1 x 30 each hand. -
Set 2: Dynamic
Up-Downs 1 x 35
-
Set 3: Lower Body
Goblet Squat -
Medicine Ball or other - 1 x 30 (Perfect Form) -
Set 3: Upper Body
Standard Grip Push Ups -
Feet Elevated
1 x 20 -
Set 3: Core
V-ups - 1 x 35
-
Set 3: Dynamic
Jump Rope - Running - 1 x 200
or Mountain Climbers - 1 x 100
-
Set 4: Lower Body
Split Leg Squat - Medicine Ball, other or Body Weight
1 x 15 each leg -
Set 4: Upper Body
Wide Grip Push Ups -
Feet Elevated
1 x 20 -
Set 4: Core
T Ab Drill
Flat on back, leg’s straight, heels 6” off ground
Feet to right hand, then left hand. 1 x 30 each hand. -
Set 4: Dynamic
Up-Downs 1 x 35
- Sprint Tech. Work - N/A
- Conditioning - N/A
-
Flexibility
1-2-3-4 Flexibility Program - 30 Seconds Each Stretch
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Week 8 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 20 Seconds rest between each.
Cones 5 yards apart. Full Speed.
Conditioning
4 x 200 Meters - 33 Seconds or less - 1:36 min. rest between each.
8 x 100 Meters - 15 Seconds or less - 47 Seconds rest between each.
10 x 50 Meters - 8 Seconds or less - 21 Seconds rest
Flexibility:
1-2-3-4 Flexibility Program - 30 Seconds for each stretch
Week 8 Wednesday
-
Warm Up
Dot Drill
-
Set 1: Lower Body
Vertical Jump
Set 1: Upper Body
(Goal - high as possible) - 1 x 30 -
Standard Grip Push Ups -
Set 1: Core
Tap opposite Shoulder - 1 x 20 -
Ab Scissors - Vertical - 1 x 30 each
-
Set 1: Dynamic
Line Jumps - 2ft -
1 x 30 front to back -
1 x 30 side to side (fast as possible)
-
Set 2: Lower Body
Vertical Jump (Goal
- high & fast off the ground as possible)
- 1 x 30 -
Set 2: Upper Body
Wide Grip Push Ups -
Tap opposite Shoulder - 1 x 15 -
Set 2: Core
Ab Scissors - Horizontal - 1 x 30 each
Set 2: Dynamic -
Mountain Climbers
- 1 x 75
- Set 3: Lower Body
-
Split Leg Vertical Jump
Set 3: Upper Body
(Goal - high as possible - switch stance in air) - 1 x 30 -
Standard Grip Push Ups -
Tap opposite Shoulder - 1 x 20 -
Set 3: Core
Ab Scissors - Vertical - 1 x 30 each
-
Set 3: Dynamic
Line Jumps - 2 feet -
1 x 30 front to back -
1 x 30 side to side (fast as possible)
-
Set 4: Lower Body
Split Leg Vertical Jump
(Goal - high & fast off the ground as possible - switch stance in air) -
1 x 30 -
Set 4: Upper Body
Wide Grip Push Ups -
Tap opposite Shoulder - 1 x 15 -
Set 4: Core
Ab Scissors - Horizontal - 1 x 30 each
-
Set 4: Dynamic
Mountain Climbers
1 x 75
- Sprint Technique Work N/A
- Conditioning N/A
-
Flexibility
1-2-3-4 Flexibility Program - 30 Sec. Each Stretch
Week 8 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 a condioning workout.
(*If possible - use a sprint chute or speed harness)
.
Conditioning:
4 x 200 Meters - 33 Seconds or less - 1:36 min. Rest between each.
8 x 100 Meters - 15 Seconds or less - 47 Seconds Rest between each.
10 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,
Goblet Squat -
Medicine Ball or other -
1 x 35 (Perfect Form) -
Set 1: Upper Body,
Standard Grip Push Ups -
Feet Elevated
1 x 25 -
Set 1: Core
V-ups - 1 x 35
-
Set 1: Dynamic
Jump Rope - Running - 1 x 200
or Mountain Climbers - 1 x 100
-
Set 2: Lower Body
Split Leg Squat - Medicine Ball, other or Body Weight -
1 x 15 each leg -
Set 2: Upper Body
Wide Grip Push Ups - Feet Elevated
- 1 x 25 -
Set 2: Core
T Ab Drill - Flat on back, leg’s straight, heels 6” off ground
Feet to right hand, then left hand. 1 x 30 each hand. -
Set 2: Dynamic
Up-Downs 1 x 35
-
Set 3: Lower Body
Goblet Squat -
Medicine Ball or other - 1 x 35 (Perfect Form) -
Set 3: Upper Body
Standard Grip Push Ups - Feet Elevated
1 x 25 -
Set 3: Core
V-ups - 1 x 35
-
Set 3: Dynamic
Jump Rope - Running - 1 x 200
or Mountain Climbers - 1 x 100
-
Set 4: Lower Body
Split Leg Squat -
Medicine Ball, other or Body Weight - 1 x 15 each leg -
Set 4: Upper Body
Wide Grip Push Ups - Feet Elevated
1 x 25 -
Set 4: Core
T Ab Drill - Flat on back, leg’s straight, heels 6” off ground
feet to Right hand, then Left hand. 1 x 30 each hand. -
Set 4: Dynamic
Up-Downs 1 x 35
- Sprint Tech. Work N/A
- Conditioning N/A
-
Flexibility
1-2-3-4 Flexibility Program - 30 Seconds Each Stretch
Week 8 Saturday
Agility Drills - Download the free book
Agility Drills 13 - 18
(3 Cones) 3 x each drill with 15 Seconds rest between each.
Cones 5 yards apart. Full Speed.
Conditioning:
4 x 200 Meters - 33 Seconds or less - 1:36 minute rest between each.
8 x 100 Meters - 15 Seconds or less - 47 Seconds rest between each.
10 x 50 Meters - 8 Seconds or less - 21 Seconds rest
Flexibility:
1-2-3-4 Flexibility Program - 30 Seconds for each stretch
Week 8 Sunday
Flexibility:
1-2-3-4 Flexibility Program - 30 Seconds for each stretch