← Plans
Indy
Goal
Running faster. Jumping higher.
Overview
- Mon — Sprint
- Tue — Upper
- Wed — Lower
- Thu — Zone 2
- Fri — Power
- Sat — Metcon
- Sun — Recovery
Supersets are grouped with letters (A B C).
Week 1-2
Monday Sprint A
- Wall drives 2x10
- A-skip 2x10yd
- High knees 2x10yd
- Skip jumps 2x20yd
- Bent knee bounds 2x20yd
- Quick feet/hips activation 2x5 yd
- Plyometric jumps 3x5
- Hill sprint 15x20yd, full recovery
- Pogo jumps 3x60
- Wall sits 3x60s
+ Habits
Tuesday Upper A
- A Bench press 3x8-12
- A Weighted pull-up 3x8-10
- B Overhead press 3x6-10
- B Chest supported row 3x8-12
- C Plyo push-up 3x5
- C Lateral raise 3x12-15
- D External rotation 2x8-10
- D Ring dips 2xAMRAP
+ Habits
Wednesday Lower A
- Back squat 4x4-6
- A Squat jump 4x5
- A RDL 3x6-8
- B Nordic curl 3x4-6
- B Zercher squat 3x6-10
- C Hyperextension 3x10-12
- C Hip Flexor Raise 3x2x10
+ Habits
Thursday Zone 2
- Calf raise 3x2x10-15
- Tib raise 3x2x10-15
- Cable hip abductor 3x12-15/side
- Copenhagen plank 3x20-30s/side
- 45m zone 2 cardio
- Mobility stretches
+ Habits
Friday Power A
- A Power clean 4x3-4
- A Box jump 4x3-4
- B Single leg RDL to hop 3x4-6/side
- B Lateral bound 3x4-6/side
- C ATG split squat 3x8-10/side
- C Plyometric single leg glute bridge 3x10
- D Med ball wall throw 2x5/side
- D Low to high cable wood choppers 2x2x10
- D Single arm DB floor press 2x8-10/side
- D Single arm DB row 2x8-12
+ Habits
Saturday Metcon
- Cindy — 20 min AMRAP:
- 5 pull-up
- 10 push-up
- 15 air squat
- Mobility stretches
- Ab wheel 3x10
+ Habits
Sunday Recovery
- Church
- 30m backwards walk or zone 2 cardio
- Mobility stretches
+ Habits
Week 3-4
Monday Sprint B
- Wall drives 2x10
- A-skip 2x10yd
- High knees 2x10yd
- Skip jumps 2x20yd
- Bent knee bounds 2x20yd
- Quick feet/hips activation 2x5 yd
- Plyometric jumps 3x5
- Hill sprint 6x20yd
- Flying sprint 4x20yd, 20yd build-in, 80%
- Pogo jumps 3x60
- Wall sits 3x60s
+ Habits
Tuesday Upper B
- A Incline press 3x6-10
- A Lat pulldown 3x10
- B Strict press 3x6-10
- B Chest supported row 3x8-12
- C Med ball chest pass 3x5
- C Lateral raise 3x12-15
- D External rotation 2x10-12
- D Ring dips 2xAMRAP
+ Habits
Wednesday Lower B
- Trap bar deadlift 4x4-6
- A Broad jump 4x5, contrast
- A Seated good morning 3x6-8
- B Nordic curl 3x5-6
- B ATG pistol squat 3x6-10
- C Hyperextension 3x10-12
- C Reverse cable squat 3x8-10
+ Habits
Thursday Zone 2
- Calf raise 3x2x10-15
- Tib raise 3x2x10-15
- Cable hip abductor 3x12-15/side
- Copenhagen plank 3x20-30s/side
- 45m zone 2 cardio
- Mobility stretches
+ Habits
Friday Power B
- A Hang clean 4x3-4
- A Broad jump 4x3-4
- B Explosive step-up 3x4-6/side
- B Lateral bound 3x4-6/side
- C Side plank 3x30-45s
- C Plyometric single leg glute bridge 3x10
- D Med ball wall throw 2x5/side
- D Low to high cable wood choppers 2x2x10
- D Single arm DB floor press 2x8-10/side
- D Single arm DB row 2x8-12
+ Habits
Saturday Metcon
- AMRAP in 21 minutes:
- 20 calorie row
- 10 burpees over rower
- 6 power cleans
- 6 pull-up
- ATG mobility stretches
- Ab wheel 3x10
+ Habits
Sunday Recovery
- Church
- 30m backwards walk or zone 2 cardio
- Mobility stretches
+ Habits
Week 5-6
Monday Sprint C
- Wall drives 2x10
- A-skip 2x10yd
- High knees 2x10yd
- Skip jumps 2x20yd
- Bent knee bounds 2x20yd
- Quick feet/hips activation 2x5 yd
- Plyometric jumps 3x5
- Flat sprint 4x20yd, 95%
- Flying sprint 5x30yd, 20yd build-in, 95%
- Pogo jumps 3x60
- Wall sits 3x60s
+ Habits
Tuesday Upper C
- A Bench press 3x4-6
- A Weighted pull-up 3x6-8
- B Strict press 3x6-8
- B Chest supported row 3x8-12
- C Plyo push-up 3x5
- C Lateral raise 3x12-15
- D Med ball rotation wall throw 2x5-6/side
- D External rotation 2x10-12
- D Ring dips 2xAMRAP
+ Habits
Wednesday Lower C
- Paused back squat 4x4-6
- A Squat jump 4x5, max height, contrast
- A RDL 3x6-8, 3s eccentric
- B Nordic curl 3x6
- B Single leg calf raise 3x10-12
- C Hyperextension 3x10-12
- C Hip Flexor Raise 3x2x10
+ Habits
Thursday Zone 2
- Calf raise 3x2x10-15
- Tib raise 3x2x10-15
- Cable hip abductor 3x12-15/side
- Copenhagen plank 3x20-30s/side
- 45m zone 2 cardio
- Mobility stretches
+ Habits
Friday Power C
- A Power clean 4x3-4, max intent
- A Box jump 4x3-4
- Depth jump for height 3-4x4-5
- B Single leg RDL to hop 3x6/side
- B Lateral bound 3x6/side
- C ATG split squat 3x8-10/side
- C Plyometric single leg glute bridge 3x12
- D Med ball wall throw 2x5/side
- D Low to high cable wood choppers 2x2x10
- D Single arm DB floor press 2x8-10/side
- D Single arm DB row 2x8-12
+ Habits
Saturday Metcon
- 2000m row or AMRAP hanging cleans of 85lbs
- 4 sets of kettlebell:
- Halo x 10/side
- Windmill x 6/side
- Wood chopper x 10/side
- 1 mile weighted vest
- Mobility stretches
- Ab wheel 3x10
+ Habits
Sunday Recovery
- Church
- Sprint technique 4x10yd, easy
- 30m zone 2 cardio
- Mobility stretches
+ Habits
Week 7-8 — Peak
Monday Sprint D
- Wall drives 2x10
- A-skip 2x10yd
- High knees 2x10yd
- Skip jumps 2x20yd
- Bent knee bounds 2x20yd
- Quick feet/hips activation 2x5 yd
- Plyometric jumps 3x5
- Flat sprint 3x20yd, 100%
- Flying sprint 5x30-40yd, 100%, full recovery
- Pogo jumps 3x60
- Wall sits 3x60s
+ Habits
Tuesday Upper D
- A Bench press 3x3-5
- A Weighted pull-up 3x5-8
- B Push press 3x3-5
- B Chest supported row 3x8-12
- C Plyo push-up 3x5
- C Lateral raise 3x12-15
- D Med ball rotation wall throw 2x6/side
- D External rotation 2x12-15
- D Ring dips 2xAMRAP
+ Habits
Wednesday Lower D
- Back squat 4x3-5, paused and heavier
- A Squat jump 3x5, max height, contrast
- A Seated good morning 3x6-8
- B Nordic curl 3x6
- B ATG pistol squat 3x6-10
- C Hyperextension 3x10-12
- C Reverse cable squat 3x8-10
+ Habits
Thursday Zone 2
- Calf raise 3x2x10-15
- Tib raise 3x2x10-15
- Cable hip abductor 3x12-15/side
- Copenhagen plank 3x20-30s/side
- 45m zone 2 cardio
- Mobility stretches
+ Habits
Friday Power D
- A Power clean 4x3, peak
- A Broad jump 4x3-4
- Depth jump for height 3-4x4-5
- B Single leg RDL to hop 3x6/side
- B Lateral bound 3x6/side
- C ATG split squat 3x8-10/side
- C Plyometric single leg glute bridge 3x12
- D Med ball wall throw 2x5/side
- D Low to high cable wood choppers 2x2x10
- D Single arm DB floor press 2x8-10/side
- D Single arm DB row 2x8-12
+ Habits
Saturday Metcon
- AMRAP in 7 minutes:
- 15 kettlebell swings
- 6 burpees
- 6 Tyson push-up
- ATG mobility stretches
- Ab wheel 3x10
+ Habits
Sunday Recovery
- Church
- Easy plyo 2x20 pogo contacts
- 30m zone 2 cardio
- Mobility stretches
+ Habits
Habits
- 100 push-ups
- Warm-up + cool-down every session
- Stretching
- Foam roller or inversion table
- Dinner with family
- Walk with Brigette
- Read bible with Anne
- Red light therapy