Incoming Athlete Spring Manual General Fitness Training

Cal Dietz University of Minnesota [email protected]

This General Preparation manual is a five week cycle of non-specific workouts for your sport. The goal is this cycle is to elevate your fitness levels in order to prepare you mentally and physically for the time when we begin specialized physical preparation. The Specialized preparation is when work becomes intensified to specifically prepare you for the demands that you will face in your sport. In order to maximize your potential we must begin to elevate your physical capacity so you will be able to endure the later cycles. Each day during this cycle has a hyperlink in the calendar that takes you to that days workout. When you click on the link it will take you to a list of everything to be completed for the days workout. Everything on the list will also be hyperlinked to the Xlathlete website where you will have the exercise explained along with a picture or video. Once you have completed everything the workout for that specific date, there is a link that takes you back to the calendar where you will get your workout for the next day. It is your responsibility to email me two weeks before you need a new workout, so I will be able to get it to you in time.

Month 1 - Off Season Training

Week 3 Day 1 Workout 13 Week 4 Day 1 Workout 19 Week 4 Day 1 Workout 25

Week 3 Day 2 Workout 14 Week 4 Day 2 Workout 20 Week 4 Day 2 Workout 26

Week 3 Day 3 Workout 15 Week 4 Day 3 Workout 21 Week 4 Day 3 Workout 27

Week 3 Day 4 Workout 16 Week 4 Day 4 Workout 22 Week 4 Day 4 Workout 28

Week 3 Day 5 Workout 17 Week 4 Day 5 Workout 23 Week 4 Day 5 Workout 29

Week 3 Day 6 Workout 18 Week 4 Day 6 Workout 24 Week 4 Day 6 Workout 30

Workout 1
Dynamic Warm Up For Sport 1

Cone Agility Drills Agility Drill #1 2 Sets of Each, Plenty of Rest Speed!!

Super Endurance General Workout For Sport 1 Level 7

Medicine Ball Total Body Circuits For Sport Level 8-No Rest in Between Sets on this Sheet

Core Workouts With Equipment For Sport Workout 2 - No Rest in Between Sets on this Sheet Shoulder Prehab Circuits For Sport Workout 1 1 Set Each Exercise - No Rest in Between Sets on this Sheet

Game Speed Conditioning - Gym - Level 3

Foam Roller Work

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Workout 2
Dynamic Warm Up For Sport 1

Cone Agility Drills Agility Drill #2 2 Sets of Each, Plenty of Rest Speed!!

Ladder Drill 1 - 2 Sets - No Rest in Between Sets on this Sheet

Forearm Circuits For Sport - Workout 2 - No Rest in Between Sets on this Sheet

Plate Workout For Sport 1 - No Rest in Between Sets on this Sheet

27 Minute Interval Bike Workout Level 7 Time Counts Down or 27 Minute Interval Bike Workout Level 7 Time Counts Up

Band Stretching 1

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Workout 3
Dynamic Warm Up For Sport 1

Cone Agility Drills Agility Drill #3 2 Sets of Each - Plenty of Rest Speed!!

GPP Ultimate Single Lift Workout For Sport Level 5

Medicine Ball Total Body Circuits For Sport Level 10 - No Rest in Between Sets on this Sheet Core Workouts With Equipment For Sport Workout 2 - No Rest in Between Sets on this Sheet Shoulder Prehab Circuits For Sport Workout 1 1 Set Each Exercise - No Rest in Between Sets on this Sheet Game Speed Conditioning - Gym - Level 3

Foam Roller Work

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Workout 4
Dynamic Warm Up For Sport 1 Cone Agility Drills Agility Drill #5 2 Sets of Each, Plenty of Rest Speed!!

Ladder Drill 4 - 2 Sets

Forearm Circuits For Sport - Workout 1 - No Rest in Between Sets on this Sheet

Plate Workout For Sport 2 - No Rest in Between Sets on this Sheet

27 Minute Interval Bike Workout Level 7 Time Counts Down or 27 Minute Interval Bike Workout Level 7 Time Counts Up Band Stretching 2

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Workout 5
Dynamic Warm Up For Sport 1 Cone Agility Drills Agility Drill #3 2 Sets of Each - Plenty of Rest Speed!!

Super Endurance General Workout For Sport 1 Level 5 - No Rest in Between Sets on this Sheet Medicine Ball Total Body Circuits For Sport Level 10 - No Rest in Between Sets on this Sheet Core Workouts With Equipment For Sport Workout 2 - No Rest in Between Sets on this Sheet Shoulder Prehab Circuits For Sport Workout 1 1 Set Each Exercise - No Rest in Between Sets on this Sheet

Game Speed Conditioning - Gym - Level 4 Foam Roller Work

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Workout 6
Dynamic Warm Up For Sport 1 Cone Agility Drills Agility Drill #4 2 Sets of Each, Plenty of Rest Speed!!

Ladder Drill 3 - 2 Sets

Forearm Circuits For Sport - Workout 2 - No Rest in Between Sets on this Sheet

Tabata Intervals For Sport: On-Field Training 5 minutes rest Bulgarian Jump Squat Conditioning

Band Stretching 2

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Workout 7
Dynamic Warm Up For Sport 2

Cone Agility Drills Agility Drill #6 2 Sets of Each, Plenty of Rest Speed!!

Adaptability Training Collection For Sport Pick One Sheet Level 4 Medicine Ball Total Body Circuits For Sport Level 11 - No Rest in Between Sets on this Sheet Core Workouts With Equipment For Sport Workout 1 - No Rest in Between Sets on this Sheet Shoulder Prehab Circuits For Sport Workout 2 1 Set Each Exercise - No Rest in Between Sets on this Sheet Game Speed Conditioning - Gym - Level 4

Foam Roller Work

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Workout 8
Dynamic Warm Up For Sport 2 Cone Agility Drills Agility Drill #7 2 Sets of Each, Plenty of Rest Speed!!

Ladder Drill 3 - 2 Sets

Forearm Circuits For Sport - Workout 1 - No Rest in Between Sets on this Sheet

Plate Workout For Sport 1 -- No Rest in Between Sets on this Sheet

37 Minute Interval Bike Workout Level 7 Time Counts Down or 37 Minute Interval Bike Workout Level 7 Time Counts Up

Band Stretching 1

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Workout 9
Dynamic Warm Up For Sport 2 Cone Agility Drills Agility Drill #6 2 Sets of Each - Plenty of Rest Speed!!

GPP Ultimate Single Lift Workout For Sport Level 5

Medicine Ball Total Body Circuits For Sport Level 12 - No Rest in Between Sets on this Sheet Core Workouts With Equipment For Sport Workout 2 - No Rest in Between Sets on this Sheet Shoulder Prehab Circuits For Sport Workout 1 1 Set Each Exercise - No Rest in Between Sets on this Sheet

Game Speed Conditioning - Gym - Level 3

Band Stretching 1

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Workout 10
Dynamic Warm Up For Sport 2 Cone Agility Drills Agility Drill #5 2 Sets of Each, Plenty of Rest Speed!!

Ladder Drill 4 - 8 Sets

Forearm Circuits For Sport - Workout 1

Plate Workout For Sport 2 No Rest Between Sets on the Sheet 32 Minute Interval Bike Workout Level 7 Time Counts Down 32 Minute Interval Bike Workout Level 7 Time Counts Up

Band Stretching 2

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Workout 11
Dynamic Warm Up For Sport 2 Cone Agility Drills Agility Drill #3 2 Sets of Each - Plenty of Rest Speed!!

Super Endurance General Workout For Sport 1 Level 5

Medicine Ball Total Body Circuits For Sport Level 10 - No Rest in Between Sets on this Sheet Core Workouts With Equipment For Sport Workout 2 - No Rest in Between Sets on this Sheet Shoulder Prehab Circuits For Sport Workout 1 1 Set Each Exercise - No Rest in Between Sets on this Sheet

Game Speed Conditioning - Gym - Level 4

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Workout 12
Dynamic Warm Up For Sport 2 Cone Agility Drills Agility Drill #4 2 Sets of Each, Plenty of Rest Speed!!

Ladder Drill 3 - 2 Sets

Forearm Circuits For Sport - Workout 2 - No Rest in Between Sets on this Sheet Tabata Intervals For Sport: On-Field Training 5 minutes rest

Bulgarian Jump Squat Conditioning Band Stretching 2

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Workout 13
Dynamic Warm Up With Hurdles For Sport

Cone Agility Drills 1

Ladder Drill 3 - 2 Sets

Adaptability Training Collection For Sport Pick One Sheet Level 4

Medicine Ball Total Body Circuits For Sport Level 6 - No Rest in Between Sets on this Sheet Shoulder Prehab Circuits For Sport Workout 1 1 Set Each Exercise - No Rest in Between Sets on this Sheet

Game Speed Conditioning - Gym - Level 4

Foam Roller Work

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Workout 14 Dynamic Warm Up With Hurdles For Sport Cone Agility Drills Agility Drill #2 2 Sets of Each, Plenty of Rest Speed!!

Ladder Drill 3 - 2 Sets

Shoulder YTWL Prehab Circuit For Sport - 1 Set Each Exercise No Rest Between Sets on this Sheet Plate Workout For Sport 1 No Rest Between Sets on this Sheet 37 Minute Interval Bike Workout Level 7 Time Counts Down or 37 Minute Interval Bike Workout Level 7 Time Counts Up Band Stretching 1

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Workout 15
Dynamic Warm Up With Hurdles For Sport

Cone Agility Drills Agility Drill #7 2 Sets of Each - Plenty of Rest Speed!!

GPP Ultimate Single Lift Workout For Sport Level 5

Medicine Ball Total Body Circuits For Sport Level 12 - No Rest between Sets on this Sheet Core Workouts With Equipment For Sport Workout 1 No Rest Between Sets on this Sheet Shoulder Prehab Circuits For Sport Workout 2 1 Set of each exercise - No Rest in Between Sets on this Sheet

Game Speed Conditioning - Gym - Level 5

Band Stretching 1

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Workout 16
Dynamic Warm Up With Hurdles For Sport Cone Agility Drills Agility Drill #5 2 Sets of Each, Plenty of Rest Speed!! Ladder Drill 4 - 8 Sets Forearm Circuits For Sport - Workout 1 No Rest Between Sets on this Sheet Ankle Prehab For Sport Workout 1 No Rest Between Sets on this Sheet Plate Workout For Sport 2 - No Rest Between Sets on this Sheet 45 Minute Interval Bike Workout Level 7 Time Counts Down or 45 Minute Interval Bike Workout Level 7 Time Counts Up

Band Stretching 2

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Workout 17
Dynamic Warm Up With Hurdles For Sport Cone Agility Drills Agility Drill #3 2 Sets of Each - Plenty of Rest Speed!!

Super Endurance General Workout For Sport 1 Level 5

Medicine Ball Total Body Circuits For Sport Level 10 No Rest Between Sets on this Sheet Shoulder Prehab Circuits For Sport Workout 1 1 Set Each Exercise No Rest between Sets on this Sheet

Game Speed Conditioning - Gym - Level 4

Band Stretching 1

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Workout 18
Dynamic Warm Up With Hurdles For Sport Cone Agility Drills Agility Drill #4 2 Sets of Each, Plenty of Rest Speed!!

Ladder Drill 3 - 2 Sets

Forearm Circuits For Sport - Workout 2 No Rest Between Sets on this Sheet Sprint Workouts 16-Week Cycle Week 16 Friday workout

Tabata Intervals For Sport: On-Field Training 5 minutes rest

Bulgarian Jump Squat Conditioning Band Stretching 2

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Workout 19
Dynamic Warm Up For Sport 2 Cone Agility Drills Agility Drill #1 2 Sets of Each, Plenty of Rest Speed!!

Super Endurance General Workout For Sport 1 Level 7

Medicine Ball Total Body Circuits For Sport Level 8 No Rest between Sets on this Sheet Core Workouts With Equipment For Sport Workout 2 No Rest Between Sets on this Sheet. Shoulder Prehab Circuits For Sport Workout 1 1 Set each Exercise. No Rest between Sets on this Sheet

Game Speed Conditioning - Gym - Level 4

Band Stretching 1

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Workout 20
Dynamic Warm Up For Sport 2 Cone Agility Drills Agility Drill #2 2 Sets of Each, Plenty of Rest Speed!!

Ladder Drill 1 - 2 Sets

Forearm Circuits For Sport - Workout 2 No Rest between Sets on this Sheet Plate Workout For Sport 1 No Rest between Sets on this Sheet Eight-Week Conditioning Plan Week 8 Wednesday Workout

13 Minute Flush Bike Workout Time Counts Down or 13 Minute Flush Bike Workout Time Counts Up

Band Stretching 2

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Workout 21
Dynamic Warm Up For Sport 2 Cone Agility Drills Agility Drill #3 2 Sets of Each - Plenty of Rest Speed!!

GPP Ultimate Single Lift Workout For Sport Level 7

Medicine Ball Total Body Circuits For Sport Level 10 - No Rest between Sets on this Sheet Core Workouts With Equipment For Sport Workout 2 - No Rest between Sets on this Sheet Shoulder Prehab Circuits For Sport Workout 1 1 Sets Each Exercise - No Rest in Between Sets on this Sheet

Sprint Workouts 16-Week Cycle Week 16 Wednesday

Foam Roller Work

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Workout 22
Dynamic Warm Up For Sport 2 Cone Agility Drills Agility Drill #5 2 Sets of Each, Plenty of Rest Speed!!

Ladder Drill 4 - 2 Sets

Forearm Circuits For Sport - Workout 1 No Rest between Sets on this Sheet

Plate Workout For Sport 2 No Rest between Sets on this Sheet Eight-Week Conditioning Plan Week 8 Friday Workout

Band Stretching 1

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Workout 23
Dynamic Warm Up For Sport 2 Cone Agility Drills Agility Drill #3 2 Sets of Each - Plenty of Rest Speed!!

Super Endurance General Workout For Sport 1 Level 5

Medicine Ball Total Body Circuits For Sport Level 10 - No Rest between Sets on this Sheet Core Workouts With Equipment For Sport Workout 2 No Rest between Sets on this Sheet

Shoulder Prehab Circuits For Sport Workout 1 1 Set Each Exercise No Rest between Sets on this Sheet

Game Speed Conditioning - Gym - Level 4

Foam Roller Work

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Workout 24
Dynamic Warm Up For Sport 2 Cone Agility Drills Agility Drill #4 2 Sets of Each, Plenty of Rest Speed!!

Ladder Drill 3 - 2 Sets

Forearm Circuits For Sport - Workout 2 No Rest between Sets on this Sheet Sprint Workouts 16-Week Cycle Week 16 Friday workout

Tabata Intervals For Sport: On-Field Training 5 minutes rest Bulgarian Jump Squat Conditioning Band Stretching 2

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Workout 25
Dynamic Warm Up For Sport 2 Cone Agility Drills Agility Drill #1 2 Sets of Each, Plenty of Rest Speed!!

Super Endurance General Workout For Sport 1 Level 7

Medicine Ball Total Body Circuits For Sport Level 8 No Rest between Sets on this Sheet Core Workouts With Equipment For Sport Workout 2 No Rest between Sets on this Sheet Shoulder Prehab Circuits For Sport Workout 1 1 Set Each Exercise No Rest between Sets on this Sheet Game Speed Conditioning - Gym - Level 4

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Workout 26
Dynamic Warm Up For Sport 2 Cone Agility Drills Agility Drill #2 2 Sets of Each, Plenty of Rest Speed!!

Ladder Drill 1 - 2 Sets

Forearm Circuits For Sport - Workout 2 No Rest between Sets on this Sheet Plate Workout For Sport 1 - No Rest between Sets on this Sheet Eight-Week Conditioning Plan Week 8 Wednesday Workout

13 Minute Flush Bike Workout Time Counts Down or 13 Minute Flush Bike Workout Time Counts Up Band Stretching 2

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Workout 27
Dynamic Warm Up For Sport 2

Cone Agility Drills Agility Drill #3 2 Sets of Each - Plenty of Rest Speed!!

GPP Ultimate Single Lift Workout For Sport Level 7

Medicine Ball Total Body Circuits For Sport Level 10 No Rest between Sets on this Sheet Core Workouts With Equipment For Sport Workout 2 No Rest between Sets on this Sheet Shoulder Prehab Circuits For Sport Workout 1 1 Sets each Exercise No Rest between Sets on this Sheet

Sprint Workouts 16-Week Cycle Week 16 Wednesday

Foam Roller Work

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Workout 28
Dynamic Warm Up For Sport 2 Cone Agility Drills Agility Drill #5 2 Sets of Each, Plenty of Rest Speed!!

Ladder Drill 4 - 2 Sets

Forearm Circuits For Sport - Workout 1 No Rest between Sets on this Sheet Plate Workout For Sport 2 - No Rest between Sets on this Sheet

Eight-Week Conditioning Plan Week 8 Friday Workout

Band Stretching 1

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Workout 29
Dynamic Warm Up For Sport 2 Cone Agility Drills Agility Drill #3 2 Sets of Each - Plenty of Rest Speed!!

Super Endurance General Workout For Sport 1 Level 5

Medicine Ball Total Body Circuits For Sport Level 10 No Rest between Sets on this Sheet Core Workouts With Equipment For Sport Workout 2 No Rest between Sets on this Sheet Shoulder Prehab Circuits For Sport Workout 1 1 Sets each Exercise No Rest between Sets on this Sheet

Game Speed Conditioning - Gym - Level 4

Foam Roller Work

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Workout 30
Dynamic Warm Up For Sport 2

Cone Agility Drills Agility Drill #4 2 Sets of Each, Plenty of Rest Speed!!

Ladder Drill 3 - 2 Sets

Forearm Circuits For Sport - Workout 2 No Rest between Sets on this Sheet Sprint Workouts 16-Week Cycle Week 16 Friday Workout

Tabata Intervals For Sport: On-Field Training 5 minutes rest Bulgarian Jump Squat Conditioning Band Stretching 2

Click here to Return to Calendar