CHSCA Multisport Clinic Presentation I Xavier College Preparatory

CHSCA Multisport Clinic: Presentation I • Xavier College Preparatory & Desert Vista High School: Three Trips, Two Programs, One Set of Training Principles

CHSCA Multisport Clinic: Presentation I • Xavier College Preparatory & Desert Vista High School: Three NXN Trips, Two Programs, One Set of Training Principles Dr. Jeffrey I. Messer Chair, Exercise Science Department, & Faculty, Exercise Physiology, Mesa Community College, Mesa, AZ. Volunteer Assistant Coach, Boy’s Cross-Country, Desert Vista High School, Phoenix, AZ. jeff. messer@mesacc. edu (480) 461 – 7378

Presentation Overview • Part I: Speaker Background • Part II: (Conjugate) Periodization • Part III: Program Philosophy • Part IV: Training Art & Science

Presentation Overview • Part V: Training Phases • Part VI: General Aerobic Power Development (PI) • Part VII: Specific Aerobic Power Development (PII) • Part VIII: Specific Neuromuscular Development (PIII)

Presentation Overview • Part IX: Final Quality (PIV) • Part X: Summary & Applications • Part XI: Acknowledgments • Part XII: Questions & Discussion • Part XIII: Appendices

Part I Speaker Background

Speaker Background • Education – Ph. D. in exercise physiology w/ concentration in exercise biochemistry (Arizona State University, 2004) – M. S. Exercise Science (Arizona State University, 1995) – M. B. A. (Duke University, 1992) – B. A. Economics (Wesleyan University, 1984) • Experience – Darien High School (2 Years), Desert Vista High School (2. 5 Years), Queen Creek High School (1. 5 Years), Xavier College Preparatory (6. 5 Years), & Desert Vista High School (2013 / 2014 / 2015 / 2016)

Speaker Background • Coaching Influences – Chris Hanson / Ellie Hardt / Dave Van Sickle – Dan Beeks, Michael Bucci, Renato Canova, Dana Castoro, Robert Chapman, Steve Chavez, Liam Clemons, Bob Davis, Erin Dawson, Marty Dugard, Jason Dunn, John Hayes, Brad Hudson, Jay Johnson, Tana Jones, Arthur Lydiard, Steve Magness, Joe Newton, Dan Noble, Jim O’ Brien, Tim O’Rourke, Rene Paragas, Haley Paul, Louie Quintana, Ken Reeves Alberto Salazar, Jerry Schumacher, Brian Shapiro, Scott Simmons, Mando Siquieros, Renee Smith-Williams, Doug Soles, Danna Swenson, Bill Vice, Joe Vigil, Mark Wetmore, & Chuck Woolridge

Speaker Background • Tara Erdmann, 2: 14 / 4: 54 • Kari Hardt, 2: 11 / 10: 26 • Baylee Jones 2: 16 / 4: 55 / 10: 36 • Danielle Jones, 2: 09 / 4: 39 / 10: 09 • Desert Vista High School: 2016, 2014, & 2013 Arizona State High School Girls’ Cross. Country Team Champions • Xavier College Preparatory: 2012, 2011, 2010, 2009, 2008, and 2007 Arizona State High School Girls’ Cross-Country Team Champions • Haley Paul, 2: 13 / 4: 51 • Two (2) Foot Locker National (FLN) Championship qualifiers

Speaker Background • Sarah Penney, 2: 11 / 10: 39 • Mason Swenson, 2: 16 / 4: 59 / 10: 56 • Jessica Tonn, 2: 13 / 4: 50 / 10: 21 • Sherod Hardt, 4: 10 / 8: 59 • Desert Vista High School: 2002 Arizona State High School Boys’ Cross-Country Team Champions • 2012 Mt. SAC Relays 4 x 1, 600 m Event – 3 teams / 12 studentathletes averaged 5: 13 per split • Garrett Kelly, 4: 17 / 9: 18 • 4 x 1, 600 -m Relay (20: 14 / 20: 52 / 21: 37) & 4 x 800 -meter Relay (8: 57) • Three (3) time NXN team participant across two schools (XCP, DVHS) and one (1) time NXN individual qualifier

Part II Conjugate Periodization

Periodization http: //www. youtube. com/watch? v=8 q 33 Tiif. OMI

Periodization - Definition A logical phasic method of manipulating training variables in order to increase the potential for achieving specific performance goals (Stone, 1996)

Periodization - Objectives • Reduction of overtraining potential • Peaking at the appropriate time • Providing a maintenance program with a specific season (Stone, 1999)

Periodization - Specificity • Systematic, phasic transitions in training focus / foci – non-sport-specific activities of high volume and low intensity – sport-specific activities of low volume and high intensity • Occurs across several weeks and / or months • Fundamental goals of injury prevention & performance optimization

Periodization - Overview Discussion / Presentation Responses to training stress Periodization cycles Periodization periods Applying sport seasons to the periodization periods • Undulating (nonlinear) versus linear periodization models • Example of a macrocycle • •

Responses to Training Stress – General Adaptation Syndrome (GAS) • Hans Selye – Canadian biologist and endocrinologist • Three stage response to stress – Alarm or Shock – Resistance or Supercompensation – Exhaustion

General Adaptation Syndrome (GAS)

Periodization – General Model(s)

Periodization – General Model(s)

GAS – A Brief Summary http: //coachjayjohnson. com/are-easy-days-a-waste-oftime/

Periodization – Specific Model(s) • (Traditional) Linear Periodization • Reverse Linear Periodization • Daily Undulating Periodization • Weekly Undulating Periodization • Conjugate Periodization

Periodization – Linear • The traditional model is commonly referred to as linear due to the gradually progressive microcycle increases in intensity over time – Divides a resistance training program into distinct cycles and / or periods – Example: macrocyles (9 – 12 months), mesocycles (3 – 4 months), and microcycles (1 – 4 weeks) – Gradual, systematic increases in intensity integrated with decreases in volume within & between cycles

Periodization – Reverse Linear • This model is referred to as reverse linear due to the gradually progressive microcycle decreases in intensity over time – Divides a resistance training program into distinct cycles and / or periods – Example: macrocyles (9 – 12 months), mesocycles (3 – 4 months), and microcycles (1 – 4 weeks) – Gradual, systematic decreases in intensity integrated with increases in volume within & between cycles

Periodization – Daily Undulating • The (daily) undulating or (daily) nonlinear model involves large daily (i. e. within a week or microcycle) fluctuations in the load and volume assignments for core exercises – Divides a resistance training program into distinct cycles and / or periods – Example: macrocyles (9 – 12 months), mesocycles (3 – 4 months), and microcycles (1 – 4 weeks) – More frequent variation in training variables

Periodization – Weekly Undulating • The (weekly) undulating or (weekly) nonlinear model involves large weekly (i. e. across weeks or through a microcycle) fluctuations in the load and volume assignments for core exercises – Divides a resistance training program into distinct cycles and / or periods – Example: macrocyles (9 – 12 months), mesocycles (3 – 4 months), and microcycles (1 – 4 weeks) – More frequent variation in training variables

Periodization - Conjugate • Simultaneous, Ongoing Emphasis on Multiple Muscular Fitness Components • Hierarchical Program Structure • Evidenciary Basis ?

Periodization - Conjugate • “Maximum Effort” Training • “Dynamic Effort” Training • “Repetitive Effort” Training

Periodization - Conjugate

Maximum Effort Training / Cycle

Dynamic Effort Training / Cycle

Repetitive Effort Training / Cycle

4 -Week Integrated Intensity Progression

Guiding Principles / Concepts • Keep all workouts between four to six total exercises • Do only one max effort workout per week for the upper body and one for the lower body primary strength exercises (i. e. , squat, deadlift, bench press, pull-ups, rows) • Do one dynamic effort workout per week for the upper body and one for the lower body primary strength exercises (i. e. , squat, power clean, bench press, pull-ups, rows)

Guiding Principles / Concepts • Use the repetitive effort method for supplemental and auxiliary exercises every workout (i. e. , sled pulls, shoulder and rotator cuff work, triceps, bicep, forearms, and abs) • Take an active rest week after every three max effort cycles (12 weeks) to allow for complete restoration (i. e. cross train and participate in another sport)

Guiding Principles / Concepts • Stop repetitive effort sets one to two reps short of complete muscle failure. This assures the athlete will always use good lifting technique and not “overtax” the muscles

Summary – Conjugate Periodization • Conjugate periodization / training is predicated upon the purported efficacy of multiple, simultaneous resistance training foci designed to integratively, synergistically enhance multiple muscular fitness components (including strength and power) • Evidenciary basis is exceptionally modest

Periodization – Additional Data Prescribing Intensity – Is There An Optimal Intensity ?

Periodization – Additional Data • Is there an Optimal Intensity? – Rhea et al. (2002) • Rhea, M. R. , Ball, S. D. , Phillips, W. T. , & Burkett, L. N. (2002). A Comparison of Linear and Daily Undulating Periodized Programs with Equated Volume and Intensity for Strength. Journal of Strength and Conditioning Research, 16(2), 250 -255.

Periodization – Additional Data • Linear Periodization (LP) Group • Weeks 1 – 4 – 3 Sets of 8 -RM • Weeks 5 – 8 – 3 Sets of 6 -RM • Weeks 9 – 12 – 3 Sets of 4 -RM • Daily Undulating Periodization (DUP) Group • Day 1 – 3 Sets of 8 -RM • Day 2 – 3 Sets of 6 -RM • Day 3 – 3 Sets of 4 -RM

Rhea et al. (2002): 1 -RM Bench Press (kg) 140 Yellow - LP Green - DUP 120 100 83. 41 88. 41 94. 55 83. 41 80 73. 41 66. 59 60 40 20 0 T-1 T-2 T-3

Rhea et al. (2002): 1 -RM Bench Press (%D) 30. 0% Yellow - LP Green - DUP 25. 3% 25. 0% 20. 0% 15. 0% 13. 6% 13. 4% 10. 2% 10. 0% 6. 9% 5. 0% 0. 0% T-1 to T-2 to T-3 T-1 to T-3

Rhea et al. (2002): 1 -RM Leg Press (kg) 400 Yellow - LP Green - DUP 331. 36 350. 2299999 9 350 296. 36 298. 18 300 266. 82 250 230. 23 200 150 100 50 0 T-1 T-2 T-3

Rhea et al. (2002): 1 -RM Leg Press (%D) 60. 0% Yellow - LP Green - DUP 52. 1% 50. 0% 40. 0% 29. 5% 30. 0% 24. 2% 20. 0% 17. 5% 11. 1% 11. 8% 10. 0% T-1 to T-2 to T-3 T-1 to T-3

Rhea et al. (2002) – Summary Interpretation Upper-body & lower-body strengths gains were approximately twofold (2 -fold) greater subsequent to a 12 -week daily undulating periodization (DUP) resistance training program relative to a linear periodization (LP) resistance training program

Periodization Research: Synthesis and Interpretation • Rhea et al. (2002), Rhea et al. (2003), Buford et al. (2007), Peterson et al. (2008), & Prestes et al. (2009) – Is there a Unifying Interpretation from the Multiple Data Sets? – Does Frequency of Variation in Training Stimulus / Stimuli Matter? – Is The Traditional Linear Approach to Periodization as Efficacious as Proposed Variations to the Traditional Model?

Part III Program Philosophy

Program Philosophy • Emphasize Plan, Structure, & Discipline • Cumulative, Consistent Aerobic Development • Conjugate Periodization

Program Philosophy • Consistent Patterns of Weekly, Phasic, Seasonal, and Annual Training • Individualization & Development • Shared Responsibility

Part IV Training Art & Science

Art & Science: Energetic Demands of a 5 Kilometer Race Energy Source Comparisons for Middle Distance and Distance Events “Classic” Model Energy Source Aerobic (%) Anaerobic (%) 400 18. 5 81. 5 800 35. 0 65. 0 1, 500 52. 5 47. 5 5, 000 80. 0 20. 0 10, 000 90. 0 10. 0 Mar 97. 5 2. 5 400 43. 5 56. 5 800 60. 5 39. 5 1, 500 77. 0 23. 0 5, 000 94. 0 6. 0 10, 000 97. 0 3. 0 Mar 99. 0 1. 0 “Current” Model Energy Source Aerobic (%) Anaerobic (%) *The “current” model was determined using the latest methodology in oxygen uptake kinetics and with a much more elite subject population than the “classic” model.

Art & Science: Physiological Correlates of Endurance Performance Potential Equivalent VO 2 -max (80%) LT Superior RE – 80% is effectively “only 78%” 15: 32 5 -K VO 2 -max (65%) LT 15: 45 5 -K 16: 30 5 -K 17: 30 5 -K

Art & Science: Training Pace Terminology & Specification

Part V Training Phases

Training Phases • Four (4) Phases of Seasonal Distance Training – General Aerobic Power Development / General Neuromuscular Preparation – Specific Aerobic Power Development / Specific Neuromuscular Preparation – Final Quality

Part VI General Aerobic Power Development / General Neuromuscular Preparation (Phase I)

Phase I: General Aerobic Power Development • General Concepts – Duration – Progression – Stress / Recovery (= Adaptation) – Two-Week Training Cycle

Phase I: General Aerobic Power Development • Duration • Twelve (12) Weeks • Monday, May 30 th, 2016 through Sunday, August 21 tt, 2016 • (Approximately) Forty-Five Percent (45%) of Training Cycle

Phase I: General Aerobic Power Development • Progression – – – Week I: Week III: Week IV: Week VI: 40% (42%) 60% (65%) 80% (80%) 87. 5% (88%) 95% (96%) 100% (99%)

Phase I: General Aerobic Power Development • Stress / Recovery – – – – Week I: Week III: Week IV: Week VI: Week VIII: 25% 50% 75% 100% 80% 100% • Stress / Recovery – – – – Week IX: Week XI: Week XIII: Week XIV: Week XVI: 100% 80% 100% 85% 100%

Phase I: General Aerobic Power Development • Specific Concepts – Two-to-Two-and-One Half (2. 0 to 2. 5) Workouts per Week – Weekly Long Run – Stress / Recovery (= Adaptation)

Phase I: General Aerobic Power Development • Sample Two-Week Period (Monday, June 20 th, 2016 - Sunday, July 3 rd, 2016) – Less-Structured Tempo & Progression Workouts – Strides – Stadium Step Ascents – Sprint Training & HIIT

Phase I: General Aerobic Power Development • Sample Two-Week Period (Monday, June 20 th, 2016 - Sunday, July 3 rd, 2016) – Incorporation of Progression & Tempo Runs – Incorporation of Track Repetitions – Incorporation of Hill Repetitions – Continuation of Strides, Stadium Step Ascents, & Sprint Training

Phase I: General Aerobic Power Development • Sample Week Summary / Goals – Full volume training – (General) Aerobic power development – Neuromuscular development – Systematic (daily / weekly) stress / recovery

Phase I: General Aerobic Power Development • Sample Week Summary / Goals – Supplemental training session for select studentathletes • Monday & Thursday evening(s) – Accumulate “up-tempo” training volume • 15% to 17% of total weekly volume

Phase I: General Aerobic Power Development • Allied resources – Overall training phase plan • Available from JM (messerjeff@yahoo. com) – Warm-ups A, B, & C • Presentation appendices – Warmdown • Presentation appendix – Data-based resources • Available from JM (messerjeff@yahoo. com)

Part VII Specific Aerobic Power Development / General Neuromuscular Preparation (Phase II)

Phase II: Specific Aerobic Power Development • General Concepts – Duration – Progression – Stress / Recovery (= Adaptation) – Two-Week Training Cycle

Phase II: Specific Aerobic Power Development • Duration • Eight (8) Weeks • Monday, August 22 nd, 2016 through Sunday, October 16 th, 2016 • (Approximately) Thirty Percent (30%) of Training Cycle

Phase II: Specific Aerobic Power Development • Specific Concepts – Two-to-Two-and-One Half (2. 0 to 2. 5) Workouts per Week – Weekly Long Run – Stress / Recovery (= Adaptation)

Phase II: Specific Aerobic Power Development Sample Two-Week Period (Monday, September 5 th, 2016 - Sunday, September 18 rh, 2016) – (Longer and / or Faster) Progression Runs – Hill Repetition / Track Repetition “Combination” Workouts – Long Runs w/ Fartlek, Tempo, and / or Hill Component – Continuation of Strides, Stadium Step Ascents, & Sprint Training – 84: 25 Varsity Team Time @ 2016 Woodbridge (3. 0 -miles) Cross-Country Classic

Phase II: Specific Aerobic Power Development • Sample Week Summary / Goals – Full volume training – (Specific) Aerobic power development – Neuromuscular development – Systematic (daily / weekly) stress / recovery

Phase II: Specific Aerobic Power Development • Sample Week Summary / Goals – Supplemental training session for select studentathletes • Monday & Thursday evening(s) – Accumulate “up-tempo” training volume • 15% to 20% of total weekly volume

Phase II: Specific Aerobic Power Development • Allied resources – Overall training phase plan • Available from JM (messerjeff@yahoo. com) – Warm-ups A, B, & C • Presentation appendices – Warmdown • Presentation appendix – Data-based resources • Available from JM (messerjeff@yahoo. com)

Part VIII Specific Aerobic Power Development / Specific Neuromuscular Preparation (Phase III)

Phase III: Specific Neuromuscular Development • General Concepts – Duration – Progression – Stress / Recovery (= Adaptation) – Two-Week Training Cycle

Phase III: Specific Neuromuscular Development • Specific Concepts – Two-to-Two-and-One Half (2. 0 to 2. 5) Workouts per Week – Weekly Long Run – Stress / Recovery (= Adaptation)

Phase III: Specific Neuromuscular Development Sample Two-Week Period (Monday, October 17 th, 2016 - Sunday, October 30 th, 2016) – (Aerobic Power) Tempo Run & (Specific) Track Repetition(s 0 – Spectrum-Specific Track Repetition Workouts – Long Run – Continuation of Strides, HIIT, & Sprint Training

Phase III: Specific Neuromuscular Development • Sample Week Summary / Goals – Full volume training – (Specific) Aerobic power development – (Specific) Neuromuscular development – Systematic (daily / weekly) stress / recovery

Part IX Final Quality (Phase IV)

Phase IV: Final Quality Sample Two-Week Period (Monday, November 21 st, 2016 - Sunday, December 4 th, 2016) – (Shorter / Faster) Progression & Tempo Runs – Track Repetition Emphasis – Diminished Overall Volume / Heightened Overall Intensity – Continuation of Strides, Stadium Step Ascents, & Sprint Training

Phase IV: Final Quality • General Concepts – Duration – Continued focus on race-specific intensities – Modest overall training volume decrement – Selective stress / additional recovery (= Continued Adaptation)

Phase IV: Final Quality • Specific Concepts – One-to-Two (1. 0 to 2. 0) Workouts per Week – Final Long Run – (Approximately) Eight Percent (8%) of Training Cycle

Phase IV: Final Quality • Sample Week Summary / Goals – Reduced (~ 30% - 50%) volume training – (Specific) Aerobic power maintenance – Continued (? ) Neuromuscular development – Systematic (daily / weekly) stress / recovery

Part X Summary & Applications

Potential, Summary Training Applications • Conjugate periodized training model • 5. 0 -K racing is a predominantly (~ 94%) aerobic challenge • 1. 5 -K racing is a predominantly (~ 77%) aerobic challenge

Potential, Summary Training Applications • Incorporate systematic (interweek & interphasic) progression and systematic (interday & interweek) recovery • Accumulate “up-tempo” training (~ 15% to 20% of total weekly training volume? )

Part XI Acknowledgments

Acknowledgments • Mr. Brett Shanklin – Invitation • CHSCA – Host Organization • Mesa Community College Exercise Science Department – Colleagues & Friends • Desert Vista High School Distance Runners – Continuous Inspiration (to me) through Belief, Caring, Principle-Centered Living, & Commitment to Excellence

Student-Athlete Acknowledgments • Cassie (Rios) Bando (XCP, ‘ 03) • Haley (Paul) Jones (Desert Vista HS, ‘ 04) • Tara Erdmann (Flowing Wells HS, ‘ 07) • Allison Maio (XCP, ‘ 12) • Kari Hardt (Queen Creek HS, ‘ 06) • Sarah Penney (XCP, ‘ 09) • Sherod Hardt (Queen Creek HS, ‘ 10) • Kevin Rayes (Arcadia HS, ‘ 09) • Garrett Kelly (Desert Vista HS, ‘ 06) • Jessica Tonn (XCP, ‘ 10)

Student-Athlete Acknowledgments • • • • Michelle Abunaja (DVHS, ‘ 14) Shelby Brown (XCP, ‘ 14) Madi Bucci (DVHS, ‘ 17) Daylee Burr (XCP, ‘ 11) Sabrina Camino (DVHS, ‘ 17) Mandy Davis (DVHS, ‘ 17) Jordan Furseth (DVHS, ‘ 16) Mc. Kenna Gaffney (XCP, ‘ 13) Savannah Gaffney (XCP, ‘ 14) Sophi Johnson (DVHS, ‘ 15) Baylee Jones (DVHS, ‘ 17) Danielle Jones (DVHS, ‘ 15) Lauren Kinzle (XCP, ‘ 15) Natalie Krafft (DVHS, ‘ 13) Kyra Lopez (DVHS, ‘ 15) Jenna Maack (DVHS, ‘ 13) • • • • Samantha Mattice (XCP, ‘ 14) Jane Miller (XCP, ‘ 16) Jessica Molloy (MBHS, ‘ 15) Shannon Molvin (XCP, ‘ 15) Laura Orlie (XCP, ‘ 12) Caroline Pass (DVHS, ‘ 16) Tessa Reinhart (DVHS, ‘ 15) Elise Richardson (DVHS, ‘ 14) Emily Smith (DVHS, ‘ 16) Mason Swenson (DVHS, ‘ 16) Brittany Tretbar (DVHS, ‘ 13) Julianne Vice (XCP, ‘ 14) Kate Welty (XCP, ‘ 14) Haley Wolf (DVHS, ‘ 18) Kate Yanish (XCP, ‘ 12) Aubrey Worthen (DVHS, ‘ 16)

Part XII Questions & Discussion

Questions & Discussion

Part XIII Appendices

Appendix A: Warm-up A • • • 1, 000 -meter jog Step-Outs with Torso Rotations (4 Step-Outs with 6 Rotations per Step) Forward Lunge with Right / Left Torso Rotation (6 repetitions) Forward Lunge with Rotating Twist & Reach (6 repetitions) Forward Lunge with Two-Arm Vertical Reach (6 repetitions) Modified Power Walks (20 Repetitions) Carioca (2 x 8 repetitions) Progressive Speed A-Skips (24 Repetitions) B-Skips (24 repetitions) Progressive Turnover High Knees (50 repetitions) Two (2) to Four (4) x 100 -meter Strides WORKOUT or RUN

Appendix B: Warm-up B • • • • 1, 000 -meter jog Hip-Twist with Ankle Hops (20 hop repetitions & 30 hop / twist repetitions) Progressive Speed Base Rotations (50 repetitions) Lateral Lunge with Rotation (6 repetitions / 3 per side) Backward Lunge with Vertical Reach (6 repetitions) Forward Lunge with Hamstrings Group Stretch (6 repetitions) Modified Power Walks (20 Repetitions) Carioca (2 x 8 repetitions) Hamstrings Group Kicks (Fifteen {15 }”touches” per leg) B-Skips (24 repetitions) Progressive Turnover High Knees (50 repetitions) Two (2) to Four (4) x 100 -meter Strides WORKOUT or RUN

Appendix C: Warm-up C • • • 1, 000 -meter jog Ten (10) Alternating Knee Hugs with Heel Raise Ankling (approximately 25 - to 35 -meters) Hamstring Kicks (Fifteen {15 }”touches” per leg) Side Walking Lunge (Eight {8} Rightward / Eight {8} Leftward Lunges) Side Shuffle with Arm Swing (Eight {8} Rightward / Eight {8} Leftward Shuffles) Lateral A-Skips (Twelve {12} Rightward / Twelve {12} Leftward Skips) Backward Run (approximately 30 - to 50 -meters) Single Leg Skip (approximately 20 - to 40 -meters; alternate lead leg) Two (2) to Four (4) x 100 -meter Strides WORKOUT or RUN

Appendix D: Warmdown A • • • Nick Swings (4 right circles, 4 left circles) Arm Swings (4 forward circles, 4 backward circles) Chest Stretch Trunk Rotation (4 right circles, 4 left circles) Rock Squat (10 repetitions) Quadriceps Group Stretch (10 count per quadriceps group) Piriformis Stretch (10 count per quadriceps group) Hamstrings Group Stretch (10 count per hamstrings group) Lunge Stretch (10 count per lunge) Gastrocnemius / Soleus Stretch (10 count per leg)

Appendix E: General Strength (GS) / Plyometric Routine I • • • “Runner’s” Push-ups (30 -seconds of continuous repetitions = 1 set) “Russian” Twists (30 -seconds of continuous repetitions = 1 set) Hyperextensions (30 -seconds of continuous repetitions = 1 set) “Prisoner” Squats (30 -seconds of continuous repetitions = 1 set) Ankle Hoops (30 -seconds of continuous repetitions = 1 set) Split Squat Jumps (30 -seconds of continuous repetitions = 1 set) • 1 set of every GS / Plyometric movement = 1 circuit • Perform continuous circuits utilizing a 30 -second “on” / 20 -second “off” work / recovery combination for a total of 10 - to 20 -minutes

Appendix F: General Strength (GS) / Plyometric Routine II • • • Abdominal Crunches (30 -seconds of continuous repetitions = 1 set) Rocket Jumps (30 -seconds of continuous repetitions = 1 set) “V” Sit-Ups (30 -seconds of continuous repetitions = 1 set) Supine Bridge with Alternating Leg Raises (30 -seconds of continuous repetitions = 1 set) Right “Plank” with Left Leg Raises (30 -seconds of continuous repetitions = 1 set) Left “Plank” with Right Leg Raises (30 -seconds of continuous repetitions = 1 set) • 1 set of every GS / Plyometric movement = 1 circuit • Perform continuous circuits utilizing a 30 -second “on” / 20 -second “off” work / recovery combination for a total of 10 - to 20 -minutes

Appendix G: General Strength (GS) / Plyometric Routine III • • • Prone “Plank” with Alternating Leg Raises (30 -seconds of continuous repetitions = 1 set) Continuous Hurdle Jumps (30 -seconds of continuous repetitions = 1 set) Supine “Plank” with Alternating Leg Raises(30 -seconds of continuous repetitions = 1 set) Scissor Jumps for Height (30 -seconds of continuous repetitions = 1 set) Side-Ups (30 -seconds of continuous repetitions = 1 set) Skips for Vertical Displacement (30 -seconds of continuous repetitions = 1 set) • 1 set of every GS / Plyometric movement = 1 circuit • Perform continuous circuits utilizing a 30 -second “on” / 20 -second “off” work / recovery combination for a total of 10 - to 20 -minutes

Appendix H: General Strength (GS) / Plyometric Routine IV • • • Donkey Kicks (30 -seconds of continuous repetitions = 1 set) Straight-Arm Prone Plank w/ Single Leg Stride (30 -seconds of continuous repetitions = 1 set) Push-up to Prone Plank w/ Bilateral Hip / Knee / Ankle Flexion & Extension (30 -seconds of continuous repetitions = 1 set) Donkey Whips (30 -seconds of continuous repetitions = 1 set) Lateral Plank w/ Straight Leg Raise (30 -seconds of continuous repetitions = 1 set) Modified Russian Twist (30 -seconds of continuous repetitions = 1 set) • 1 set of every GS / Plyometric movement = 1 circuit • Perform continuous circuits utilizing a 30 -second “on” / 20 -second “off” work / recovery combination for a total of 10 - to 20 -minutes • • •

Appendix I: General Strength (GS) / Plyometric Routine V • • Lateral Lunge Walks w/ Runner’s Arms (30 -seconds of continuous repetitions = 1 set) Lateral Shuffle w/ Runner’s Arms (30 -seconds of continuous repetitions = 1 set) Lateral A-Skips (30 -seconds of continuous repetitions = 1 set) Lateral Plank w/ Lower Limb Ankle / Knee / Hip Flexion & Extension (30 seconds of continuous repetitions = 1 set) Lateral Plank w/ Straight Leg Raise (30 -seconds of continuous repetitions = 1 set) Lateral Leg Swings (30 -seconds of continuous repetitions = 1 set) • 1 set of every GS / Plyometric movement = 1 circuit • Perform continuous circuits utilizing a 30 -second “on” / 20 -second “off” work / recovery combination for a total of 10 - to 20 -minutes • •