stretches and warmups
Third world squat
dislocates (use a stick) Plank and pushup walkups
25 different hand positions
Treat all of
these as you would a typical strength workout – focus on total force applied,
technique, and adequate rest between sets.
arm drill Butt kicks
forward lunge Partner falling drill Charlie’s Angels drill Leaning forward
Timed runs at particular cadences
5x max on each leg. Rest after you’ve maxed on both legs. After each set,
grab a heavier object to increase the load.
jumps 8×1 onto a box/bench/other object. Rest after you’ve done each leg
once. Increase height of object after each successful jump.
pushups 5×5. Scale range of motion as necessary. Be sure to keep spine straight
to avoid injury. On each successful set, increase the range of motion by
using cement blocks, stack of books, or parallettes.
skills to practice:
Lsit from ground, bar, and rings
ups, on rings and bar Planche and planche pushup Handstands, chair handstands
Press to handstand
flag Elbow lever
lever, on rings or bar Back lever, on rings or bar Iron Cross, on rings
cross, on rings Kipups
Back flips, front flip
Athletics skills to develop:
jump, triple jump high jump
minutes working on one of the skills and the appropriate progression
exercises in the list to the
appropriatesized partner, hoist him/her on your back, do 10 squats, run
100m, and do 10 squats. Repeat for 6 rounds with rest after each round.
6 sets of
max chesttobar deadhang pullups. Touch bar lower on the chest or on abdomen
for a heavier stimulus.
difficult pushup standard and do 50 in any rep scheme you wish. Examples
include planche, clapping, chestslapping, double clapping, clap behindtheback,
clapinfront andbehindtheback, tripleclapping, onearmed, and onearmedonelegged.
sets of box jumps for height. Since this is a power test, it can sub an