New Testimonial Today!

My daughter has enjoyed the workouts and son has benefited IMMENSELY from the workouts. I have said to you both at drop off time, my son has been struggling with his transition to middle school. The combination of A.P classes and 90 minute blocks has been very challenging for him! When he leaves your class, he is in a much better mood!!! We are able to come home and eat, do homework, play w/the dog and then lights out.

I have seen him looking in mirror at his shoulder muscles.
Class is giving him confidence, and a positive feeling about himself.
I heard about the 32 pull-ups. :) LOL

Thanks again!
See ya later today,
Julie

How to Rehab a Pulled Hamstring Muscle - Your Recovery from Injury to Full Strength | eHow.com

How to Rehab a Pulled Hamstring Muscle - Your Recovery from Injury to Full Strength | eHow.com

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Excerpt from the book "The Developed Athlete"

The Developed Athlete

by Andrew Voris CPT

www.bodyformpersonaltraining.com

Putting it all together!

Foam Roll-

Restore Muscle Tissue

Warm-up-

Linear before a linear Speed Day

Lateral before a lateral speed day

Plyometrics- If scheduled for the day. (2 days per week)

Speed Training- If scheduled for the day. (done same day as plyometrics)

Linear (1 day)

Lateral (1 day)

Torso Training- On Strength Training Days (2 days)

Lower Body Strength- If scheduled for the day. (1 day)

Upper Body Strength- If scheduled for the day. (1 day)

Olympic Lifts- If scheduled for the day. (Advanced 2 day split)

Cardio Training- only if no speed training and done as energy system training.

Post workout foam rolling and static stretches.

Sample 2 day program.....

Day 1

Foam Roll

Warm-up linear

Plyometrics

Linear speed

Torso Training

Lower Body Strength

Post Workout Stretching

Day 2

Foam Roll

Warm-up Alt. Linear & Lateral

Plyometrics

Lateral speed

Torso Training

Upper Body Strength

Post Workout Stretching

---

Sample 4 day program.....

Day 1

Foam Roll

Warm-up linear

Plyometrics

Linear speed

Torso Training

Post Workout Stretching

Day 2

Foam Roll

Warm-up Alt. Linear & Lateral

Olympic Lifts & Lower Body

Energy Systems conditioning

Post Workout Stretching

Day 3

Foam Roll

Warm-up Alt. linear & Lateral

Plyometrics

Linear speed

Torso Training

Post Workout Stretching

Day 4

Foam Roll

Warm-up linear

Olympic Lifts & Lower Body

Energy Systems conditioning

Post Workout Stretching

If your athletes work a 5th day they should perform skill work only with minimal conditioning such as kicking, passing, ball handling, blocking, catching drills and mental preparation like walk through assignments.