The Power of 10 (Daily Workouts – 091924)
9/19/24 The Power of 10 1A KB Swing 3 x 8 1B Box Jumps 3 x 8 2 Back Squat 10 @ 50 10 @ 55 3 x 10 @ 60 3A Reverse Lunges 4 x 8 3B RDL 4 x 8 4A Goblet Squat 3 x 10 4B Wall Sit 3 x 30 sec…
Author: Coach Horton
Ryan Horton is a Certified Strength and Conditioning Specialist (CSCS) who has served as both a Head Strength and Conditioning Coach and as the Director of Sports Science during his 20 year career at elite collegiate programs including the University of Tennessee, Temple University and Georgia Tech. He also holds an Exercise Science degree from Otterbein College where he was captain of the football team.
20 40s (Daily Workouts – 091824)
9/18/24 20 40s 40 yard sprints x 20 Goal Time: As fast as possibleRest Time: 35 seconds Coach’s Notes Make sure to get in a proper warm-up! Go through a good dynamic warm-up and slowly build up to full-speed sprints. I would recommend running multiple reps at 70, 80 and 90% before opening up completely….
Deadlift Day (Daily Workouts – 091724)
09/17/24 Deadlift Day 1A RDL 2 x 8 1B KB Swing 2 x 8 2 Deadlift 5 @ 50 5 @ 65 5 @ 72 3 x 5 @ 77 3 Pistol Squat 3 x 5 4A Incline DB Bench 4 x 8 4B Lateral Raise 4 x 12 4C DB Shrug 4 x 15…
Hundo Challenge: Pullups (Daily Workouts – 091624)
9/16/24 The Hundo Challenge 100 Pull-ups 30 Minute Time Cap Coach’s Notes Complete 100 pull-ups as quickly as possible. Scale as needed.
Get Swole Friday (Daily Workouts – 091324)
09/13/24 Get Swole Friday 1A DB Bench Press 4 x 10 1B One Arm Row 4 x 8 2A Shoulder Press 4 x 6 2B Upright Row 4 x 6 2C Lateral Raise 4 x 12 3A Diamond Push-ups 3 x 15 3B Inverted Row 3 x 15 3C Sit-ups 3 x 15
Dead Man Walking (Daily Workouts – 091224)
9/12/24 Dead Man Walking 1 SA DB Snatch 3 x 5e 2 Deadlift 10 @ 56% 8 @ 66% 6 @ 72% 5 @ 77% 4 @ 79% 3 @ 81% 2 @ 84% 3 Walking Lunges 5 x 20yd 4A DB Farmer’s Walk 5 x 40yd 4B DB Shrug 5 x 12 5A Dead…
Half-Gassers (Daily Workouts – 091124)
09/11/24 10 Half Gassers Goal Times Rest Time: 45 seconds A Half-Gasser is a sprint across the football field from one sideline to the other and back. Coach’s Notes The Elite Goal Time of 16 seconds is the time we would give our skill players (Wide Receivers, Defensive Backs and Running Backs) to make for…
Slow Burn (Daily Workouts – 091024)
09/10/24 Slow Burn 1A Kettlebell Swings 3 x 8 2 Back Squat 5 @ 50 3 sec eccentric 4 @ 60 2 x 3 @ 70 2 x 3 @ 75 3 Deadlift 10 @ 60 5 sec eccentric 8 @ 66 6 @ 72 5 @ 77 4 @ 79 3 @ 81 4A…
Pump N Run (Daily Workouts – 090924)
09/09/24 Pump N Run Bench Press 100 Reps @ 55% of Bodyweight Minimum Weights: Male 95 / Female 65 After the bar is racked each set: 400m Run 30 Minute Time Cap Coach’s Notes This one is pretty self-explanatory I think. Take a percentage of your bodyweight (or try to use the minimum standard for…
Get Swole Friday (Daily Workouts – 090624)
9/6/24 Get Swole Friday 1A Incline Bench Press 2 x 10 @ 60% 3 x 10 @ 65% 1B Landmine Row 5 x 8 2A Overhead Press 4 x 5 2B Rear Delt Fly 4 x 12 3A Plate Raise 3 x 15 3B Lateral Raise 3 x 15 4A Barbell Curls 3 x 10…