S-Phase: The Complete Athlete

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S-Phase: The Complete Athlete

To start the new year right, I put together this set of metabolic conditioning workouts, which go with my other articles on , speed/agility, and power training to comprise a complete athlete annual training plan.

These workouts include a variety of exercise modes, but if you lack access to any of them, you can use bodyweight exercises, suspension training, heavy ropes, etc.

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All of this work is important to ensure that you’re in tip-top shape to play your sport. Ideally, it will align with either recovery days or higher volume hypertrophy-type training in the weight room.

As your training year progresses, the frequency of metabolic conditioning workouts will decrease, because you will have less time available for in-season training.

Like the other programs in the annual plan, this one is divided into off-season, pre-season, in-season and recovery sections. You should adjust the length of the workouts to suit your specific situation.

Off-Season

Block 1

Day 2

Circuit #1 — perform each exercise for 30 seconds, then repeat the circuit until it has been done 3 times.

Two-Handed Kettlebell Swings
One-Handed Kettlebell Swings (each hand)
Planks

Circuit #2

Kettlebell Snatches
Kettlebell Cleans
Side Planks (each side)

Circuit #3

Kettlebell Push Press
Crunches
Reverse Crunches

Day 4

Circuit #1 — 30 seconds each exercise; perform 3 times.

Jumping Jacks
Burpees
Push-Ups

Circuit #2

Heavy Rope Slams
Heavy Rope Woodchoppers
Bear Crawls

Circuit #3

Heavy Rope Waves
Heavy Rope Oblique Woodchoppers (each side)
Planks

Block 2

Day 3

Circuit #1 — perform each exercise for 30 seconds, then repeat the circuit until it has been done 3 times.

Two-Handed Kettlebell Swings
One-Handed Kettlebell Swings (each hand)
Planks

Circuit #2

Kettlebell Snatches
Kettlebell Cleans
Side Planks (each side)

Circuit #3

Kettlebell Push Press
Crunches
Reverse Crunches

Day 6

Circuit #1 — 30 seconds each exercise; perform 3 times.

Jumping Jacks
Burpees
Push-Ups

Circuit #2

Heavy Rope Slams
Heavy Rope Woodchoppers
Bear Crawls

Circuit #3

Heavy Rope Waves
Heavy Rope Oblique Woodchoppers (each side)
Planks

Block 3

Day 3

Circuit #1 — 30 seconds each exercise; perform 3 times.

Jump Rope
Squats
Bear Crawls

Circuit #2

Jump Rope
Lunges
Push-Ups

Circuit #3

Jump Rope
Inchworms
Pull-Ups

Day 6

Circuit #1 — 30 seconds each exercise; perform 3 times.

Jumping Jacks
Burpees
Push-Ups

Circuit #2

Heavy Rope Slams
Heavy Rope Woodchoppers
Bear Crawls

Circuit #3

Heavy Rope Waves
Heavy Rope Oblique Woodchoppers (each side)
Planks

Pre-Season

Day 3 — a long circuit; perform each exercise for 30 seconds, no rest between exercises; repeat entire circuit 3 times.

Jump Rope
Jumping Jacks
Squats
Planks
Bear Crawls
Lunges
Side Planks (each side)
Side Lunges (each side)
Push-Ups
Reverse Crunches
Inchworms
Pull-Ups

Day 6 — sprints for conditioning; the numbers in parenthesis indicate the time in seconds from the beginning of the sprint until the second sprint begins.