fit  
Interested in joining?  Email the coaches below!
 
Weight Room Supervisors
Coach Schermann            schermaa@unit5.org
Coach Wulfers                 wulferssteve@gmail.com    

Running (Cardio/Agilities) Supervisors
Coach Walker                  walkerv@unit5.org
Coach Piepenbrink          piepenbbs@unit5.org

Yoga Supervisor
Becky Franks                  franksr@unit5.org
*yoga is not on the calendar yet but will take place after school on Mondays or Wednesdays 

 
Warm Up (do 10 reps of each exercise)
  • lunge with twist
  • knee tucks
  • high kicks
  • hip stretch
  • T push ups
  • jump squats
  • jump lunges
 
 Date  Strength Training  Conditioning
 11/15
A
1 DB ISO Box Squat 3x5
*hold 1 DB at chest (goblet style)
*slowly lower hips to box
*hold bottom position for 5 seconds
Drop Squat 3x5
*stand tall on balls of feet with feet hip-width, 
 shift feet, drop into squat and hold for 3 sec
Squat Jump 3x5
*hands on hips, jump for max height
*stick and hold landing for 3 seconds
Mini Band Lateral Walk 2x10yds 
*resistance bands around ankles
*sit in defensive stance, step laterally, 1 foot
  at a time, long strides
 
B
ISO incline push-ups 3x3
*hands on bench or low box
*hold bottom position
*keep elbows tight to sides
MB 1/2 kneeling chest pass 3x8
*face wall in 1/2 kneeling position
*throw and catch maintaining tall position
*catch and hold for 3 seconds every rep
tall kneeling anti-rot. press 3x6 (5sec) 
*drive toes into floor
*punch and hold, arms straight
elevated bridge series 3 x 20 sec each 
*elbow bridge - elbows low on box/bench
*side bridge (R/L) - elbow/forearm on bench
*hold perfect posture
 
C - as many sets as possible in 10 min
walking lunge x20 yds
*exaggerate stride length
*pull through using front leg and into next stride
standing cord 2-arm row x10
*stand with feet parallel, sit into athletic stance
  (get low), pull handles to armpits with thumbs up
supine hip extensions x6 (2 sec)  
*knees bent, feet flat, lift hips and hold 2 sec
Plyos 
 
Speed Drills 
Line Jumps (F/B, L/R, split) 2x5sec each
Belly Sprints 3x5 yds 
Unresisted Sprints 4x5yds 
 11/17
A
KB swings 3x12
YTW's 3x10  
 
B
Farmer's Carry 4x30yds 
 
C - as many sets as possible in 10 min
Speed push-ups on floor x6  
Sprint Drills 
5 10-yard sprints (60 sec rest)
5 20-yard sprints (60 sec rest)
4 30-yard sprints (60 sec rest)
4 40-yard sprints (60 sec rest)
 
1/7
A
 
B
*bands at ankles, then knees
side planks 2x20 sec each side 
 
C - as many sets as possible in 10 min
3 Hurdle Drills
Lateral Run down&back 2 reps each way
Lateral Weave down&back 2 reps each way
Linear Weave
Speed Lateral Jumps down&back 2 reps
Hurdle Hops to Sprint 3 reps each leg 
 
Sandbag Sprints
*split up into 4-5 teams 
*each person on team has 4 sprints 

 

 
Week of January 11, 2016
 
 Date  Strength Training  Conditioning
1/12
warm-up: add planks 4x20sec
A
 
B
Slow push-ups (3-3-1) 4x3
 
C - as many sets as possible in 10 min
SB hip extensions x8 (2 sec) 
 Plyos 
 
Speed Drills 
Line Jumps (F/B, L/R, split) 2x5sec each
Belly Sprints 3x5 yds 
Unresisted Sprints 4x5yds 
 1/13
warm-up:
A
KB swings 4x12
YTW's 4x10  
 
B
Farmer's Carry 4x30yds 
 
C - as many sets as possible in 10 min
Speed push-ups on floor x8 
Sprint Drills 
5 10-yard sprints (60 sec rest)
5 20-yard sprints (60 sec rest)
4 30-yard sprints (60 sec rest)
4 40-yard sprints (60 sec rest)

1/14
A
 
B
*bands at ankles, then knees
side planks 2x25 sec each side
 
C - as many sets as possible in 10 min
DB 1-arm row x10E 
 3 Hurdle Drills
Lateral Run down&back 2 reps each way
Lateral Weave down&back 2 reps each way
Linear Weave
Speed Lateral Jumps down&back 2 reps
Hurdle Hops to Sprint 3 reps each leg 
 
Sandbag Sprints
*split up into 4-5 teams 
*each person on team has 4 sprints

 

 
Week of January 18, 2016
 
 Date  Strength Training  Conditioning
1/19
warm-up: add planks 4x30sec
A
 
B
Slow push-ups (3-3-1) 4x4
 
C - as many sets as possible in 12 min
SB hip extensions x6 (2 sec) 
 
 Plyos 
 
Speed Drills 
Line Jumps (F/B, L/R, split) 2x5sec each
Belly Sprints 3x5 yds 
Unresisted Sprints 4x5yds 
 1/20
warm-up:
A
B
Farmer's Carry 6x30yds 
 
C - as many sets as possible in 12 min
Speed push-ups on floor x6 
 
Sprint Drills 
5 10-yard sprints (60 sec rest)
5 20-yard sprints (60 sec rest)
4 30-yard sprints (60 sec rest)
4 40-yard sprints (60 sec rest)

1/21
A
 
B
*bands at ankles, then knees
side planks 2x30 sec each side  
 
C - as many sets as possible in 12 min
 3 Hurdle Drills
Lateral Run down&back 2 reps each way
Lateral Weave down&back 2 reps each way
Linear Weave
Speed Lateral Jumps down&back 2 reps
Hurdle Hops to Sprint 3 reps each leg 
 
Sandbag Sprints
*split up into 4-5 teams 
*each person on team has 4 sprints

 

 
Week of January 25, 2016
 
 Date  Strength Training  Conditioning
1/26
warm-up: add planks 3x40sec
A
 
B
Slow push-ups (3-3-1) 3x5
 
C - as many sets as possible in 12 min
SB hip extensions x8 (2 sec) 
Plyos 
 
Speed Drills 
Line Jumps (F/B, L/R, split) 2x5sec each
Belly Sprints 3x5 yds 
Unresisted Sprints 4x5yds 
 1/27
warm-up:
A
B
Farmer's Carry 6x30yds 
 
C - as many sets as possible in 12 min
Speed push-ups on floor x8  
Sprint Drills 
5 10-yard sprints (60 sec rest)
5 20-yard sprints (60 sec rest)
4 30-yard sprints (60 sec rest)
4 40-yard sprints (60 sec rest)

1/28
A
 
B
*bands at ankles, then knees
side planks 2x40 sec each side 
 
C - as many sets as possible in 12 min
3 Hurdle Drills
Lateral Run down&back 2 reps each way
Lateral Weave down&back 2 reps each way
Linear Weave
Speed Lateral Jumps down&back 2 reps
Hurdle Hops to Sprint 3 reps each leg 
 
Sandbag Sprints
*split up into 4-5 teams 
*each person on team has 4 sprints
 

 

Week of January 4, 2016
 
 Date  Strength Training  Conditioning
 1/5
warm-up: add planks 3x20sec
A
 
B
Slow push-ups (3-3-1) 3x3
 
C - as many sets as possible in 10 min
SB hip extensions x6 (2 sec)  
Plyos 
 
Speed Drills 
Line Jumps (F/B, L/R, split) 2x5sec each
Belly Sprints 3x5 yds 
Unresisted Sprints 4x5yds 
 1/6
warm-up:
A
KB swings 3x12
YTW's 3x10  
 
B
Farmer's Carry 4x30yds 
 
C - as many sets as possible in 10 min
Speed push-ups on floor x6  
Sprint Drills 
5 10-yard sprints (60 sec rest)
5 20-yard sprints (60 sec rest)
4 30-yard sprints (60 sec rest)
4 40-yard sprints (60 sec rest)
 
1/7
A
 
B
*bands at ankles, then knees
side planks 2x20 sec each side 
 
C - as many sets as possible in 10 min
3 Hurdle Drills
Lateral Run down&back 2 reps each way
Lateral Weave down&back 2 reps each way
Linear Weave
Speed Lateral Jumps down&back 2 reps
Hurdle Hops to Sprint 3 reps each leg 
 
Sandbag Sprints
*split up into 4-5 teams 
*each person on team has 4 sprints 

 

 
Week of January 11, 2016
 
 Date  Strength Training  Conditioning
1/12
warm-up: add planks 4x20sec
A
 
B
Slow push-ups (3-3-1) 4x3
 
C - as many sets as possible in 10 min
SB hip extensions x8 (2 sec) 
 Plyos 
 
Speed Drills 
Line Jumps (F/B, L/R, split) 2x5sec each
Belly Sprints 3x5 yds 
Unresisted Sprints 4x5yds 
 1/13
warm-up:
A
KB swings 4x12
YTW's 4x10  
 
B
Farmer's Carry 4x30yds 
 
C - as many sets as possible in 10 min
Speed push-ups on floor x8 
Sprint Drills 
5 10-yard sprints (60 sec rest)
5 20-yard sprints (60 sec rest)
4 30-yard sprints (60 sec rest)
4 40-yard sprints (60 sec rest)

1/14
A
 
B
*bands at ankles, then knees
side planks 2x25 sec each side
 
C - as many sets as possible in 10 min
DB 1-arm row x10E 
 3 Hurdle Drills
Lateral Run down&back 2 reps each way
Lateral Weave down&back 2 reps each way
Linear Weave
Speed Lateral Jumps down&back 2 reps
Hurdle Hops to Sprint 3 reps each leg 
 
Sandbag Sprints
*split up into 4-5 teams 
*each person on team has 4 sprints

 

 
Week of January 18, 2016
 
 Date  Strength Training  Conditioning
1/19
warm-up: add planks 4x30sec
A
 
B
Slow push-ups (3-3-1) 4x4
 
C - as many sets as possible in 12 min
SB hip extensions x6 (2 sec) 
 
 Plyos 
 
Speed Drills 
Line Jumps (F/B, L/R, split) 2x5sec each
Belly Sprints 3x5 yds 
Unresisted Sprints 4x5yds 
 1/20
warm-up:
A
B
Farmer's Carry 6x30yds 
 
C - as many sets as possible in 12 min
Speed push-ups on floor x6 
 
Sprint Drills 
5 10-yard sprints (60 sec rest)
5 20-yard sprints (60 sec rest)
4 30-yard sprints (60 sec rest)
4 40-yard sprints (60 sec rest)

1/21
A
 
B
*bands at ankles, then knees
side planks 2x30 sec each side  
 
C - as many sets as possible in 12 min
 3 Hurdle Drills
Lateral Run down&back 2 reps each way
Lateral Weave down&back 2 reps each way
Linear Weave
Speed Lateral Jumps down&back 2 reps
Hurdle Hops to Sprint 3 reps each leg 
 
Sandbag Sprints
*split up into 4-5 teams 
*each person on team has 4 sprints

 

 
Week of January 25, 2016
 
 Date  Strength Training  Conditioning
1/26
warm-up: add planks 3x40sec
A
 
B
Slow push-ups (3-3-1) 3x5
 
C - as many sets as possible in 12 min
SB hip extensions x8 (2 sec) 
Plyos 
 
Speed Drills 
Line Jumps (F/B, L/R, split) 2x5sec each
Belly Sprints 3x5 yds 
Unresisted Sprints 4x5yds 
 1/27
warm-up:
A
B
Farmer's Carry 6x30yds 
 
C - as many sets as possible in 12 min
Speed push-ups on floor x8  
Sprint Drills 
5 10-yard sprints (60 sec rest)
5 20-yard sprints (60 sec rest)
4 30-yard sprints (60 sec rest)
4 40-yard sprints (60 sec rest)

1/28
A
 
B
*bands at ankles, then knees
side planks 2x40 sec each side 
 
C - as many sets as possible in 12 min
3 Hurdle Drills
Lateral Run down&back 2 reps each way
Lateral Weave down&back 2 reps each way
Linear Weave
Speed Lateral Jumps down&back 2 reps
Hurdle Hops to Sprint 3 reps each leg 
 
Sandbag Sprints
*split up into 4-5 teams 
*each person on team has 4 sprints
 

 

 
 
 
 
 
Week of February 1, 2016
 
 Date  Strength Training  Conditioning
2/2
warm-up: add mini band walk 2x30 yards  
A
1 KB goblet squat 3x8
1-DB 1-leg RDL 3x5 each leg
weighted push ups 3x3 
2 DB step up 3x4 each leg 
2 DB standing shoulder press 3x5 
 
B
Assisted chin-ups 3x4, hold for 3 sec
1/2 kneel plate lift 3x6
Suitcase hold bottom up 3x15 sec each side 
Standing anti-rotation press 3x6 each side, hold for 3 sec
Stability ball elbow bridge 2x20 sec 
 
C - 3 rounds with no rest
2-DB walking lunge x15 yds
SB hip extensions x6 (1 sec) 
 hurdles 
 
sprints 
2 x 10 yds
2 x 20 yds 
2 x 30 yds
2 x 40 yds
2 x 50 yds 
 2/3
warm-up: add Quadriped T-spine rotation 3x8 each side  
A
KB alt. 1-arm swing 3x12
1-leg lateral box jump 3x4
1-leg box jump 3x4 each leg 
SB push-up bridge 2x20 sec   
 
B
2-DB RFE split squat 3x5 each leg
MB side throw 3x4 each side 
MB overhead throw 3x4
MB chest pass 3x8  
 
C - 3 rounds with no rest
MB overhead slam x6
DB RDL x6
Thrusters x6 
split in half 
resisted sprints 4 x 10 yds
unresisted sprints 4 x 10 yds
 
 
sandbag stairs sprints x 4 each 
 
2/4
Yoga

 

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