PLEASE NOTE: We are undergoing a name change. Unleashed Training is now Sprint Ninja. We still offer high quality strength and conditioning along with personal training, with our specialty being sprint training.
The following is a general fitness program for the development of general physical preparedness in all 10 components of fitness. The idea for this program is athletic development for the non-athlete. Athletes train extremely specifically for their sport, whereas the general population, military, police and fire fighters all need to train in a generalised format.
This program will go a little further than the typical definitions of fitness by including actual athletic skill development. The idea is to train similar to a decathlete, as did the ancient Greeks during the period of the ancient Olympics.
There was a time when sport had a greater purpose than simply entertainment, endorsements and impressing members of the opposite sex. Not that these things are necessarily bad. Once upon a time athletes trained for military purposes or other practical reasons. Sporting competitions were a means of preparation for soldiers and other professionals. This general fitness program aims at taking the participant back to ancient times with the added benefit of modern scientific exercise physiology research.
Imagine being like an ancient Olympian, a Greek God with abilities in multiple domains. This general fitness program could be a good first step.
This program is broken down into 12 workouts. The instructions are simple, just start at workout one and work your way through in a three days on, one day off format. Once the 12 workouts are complete simply aim to improve your performance and start again at the beginning of the cycle.
Throw and sprint practice...
Grab a football, a baseball, a javelin or anything else that can be thrown a long way. For 30 minutes throw it as far as possible and then sprint to retrieve it. Repeat the process with intermittent rests for the 30 minute period.
Snatch for 5-3-1 reps
Clean thrusters for 5-3-1 reps (perform a clean, on the way up from the bottom of the clean explosively thrust the barbell overhead in one movement)
Squat jumps for 5-5-5 reps
Clap push-ups for 5-5-5 reps
Sprints with short recovery...
Sprint 200m at max pace x 5
Rest just 45 seconds between sprints
After workout three take a rest day.
Set up something you can jump over that is about mid-shin height.
Stand behind it and jump forward and backwards over it as fast as possible 10 times.
Rest 90 seconds.
Stand side on to your hurdle. Jump side to side over it as fast as possible 10 times.
Rest 90 seconds.
Do this a total of five times for each.
Back squat for 10-7-5-3-1 reps
Bench press for 5-5-5-5-5 reps
Overhead press for 5-5-5-5 reps
Bent over row for 5-5-5-5-5 reps
Finish by doing one set of pull-ups for as many reps as you can.
Do burpees for 20 seconds as fast as possible. Rest 10 seconds then do another 20 seconds of burpees. Do a total of eight 20 second intervals. Rest two minutes and repeat for another eight intervals.
Take a rest day after workout six.
Practice soccer skills. This may include tricks, dribbling, game skills etc. for 30 minutes.
Pull-ups for a total of 100 reps, rest as needed in blocks of reps.
Walking lunges x 100 with a barbell set at moderate weight, rest as needed in blocks of reps.
Single arm push-ups for 5-5-5 reps
Pick a mode of aerobic training. It might be cycling, running, rowing, swimming, anything.
Perform this activity at a moderate pace for 30 minutes. Throughout the 30 minutes do a total of five one minute intervals at absolute maximum pace.
Take a rest day after workout nine.
Illinois agility test x 7. Rest 60 seconds between each time through.
Standing triple jump x 10 with 20 seconds rest between each. If you don't know how to do these look it up on youtube for a demo.
Overhead squats for 5-3-2-2 reps
Cleans for 1-1-1-1-1 reps
Push-ups on gymnastics rings or stability ball for a total of 50 reps. Rest as needed in blocks of reps.
Danny the Dog. Which consists of...
Five rounds for time of...
Burpees x 10
Squat jumps x 10
Scissor jumps x 10
Take a rest day after workout 12 before returning back to workout one.
Follow this general fitness program for as long as you like before changing it. Remember however to include periodisation to avoid halted progress. This is a unique type of program unlike most fitness programs prescribed by trainers at your local gym. It may not be what you're used to. Try it out and watch the results. Not only will it make you leaner and more muscular, you will also experience profound improvements in performance throughout many areas.
Please note also that no program or exercise is the master of all results. There is no one magic program.
General fitness program, General fitness program, General fitness program, General fitness program.
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YOUR COACH – Chris Lyons
Chris Lyons is an experienced strength and conditioning coach, having trained athletes of all ages and levels since 2002. Chris specialises in coaching athletes for speed and power specific to fast-moving sports such as rugby league, rugby union, soccer, Aussie rules football etc. Since 2002 Chris has conducted close to 15,000 hours of training and coaching directly with athletes and members of the general population. From this experience comes Sprint Ninja, based on tried and tested training methods combined with up to date research. Chris continues to challenge himself not only as a coach, but also as an athlete, competing in sprinting events, strongman and Olympic-style weightlifting.