Xlathlete Training
Track & Field3 Day a week Training program for college speed and training.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Hockey Youth Dynamic Short Warm-up 3 xlathlete.com
B1
Single Leg Squat for Ankle rocker
2 x 15
B2
Wiper for Ankle Rocker
2 x 25
B3
Toe Ups for Ankle Rocker
2 x 20
B4
Shuffle for Ankle Rocker
2 x 25
C1
Pro Agility 5 10 5
6 x 1
C2
Neural Perplexity Forward
6 x 1
D1
Dumbbell Split Squat Reactive
55, 65, 75 @ 5, 3, 3
D2
Standing External Rotation
3 x 8
E1
Dumbbell Split Squat Reactive
4 x 70 @ 8
E2
Hurdle Hop
4 x 4
E3
Squat Jump Sand Bag
4 x 4
E4
Reactive Box Drop Lunge Jump
4 x 4
E5
Manual 4-Way Neck
3 x 6
E6
Anterior Tibialis Band
3 x 10
E7
Wrist Radial Flexion Reactive
3 x 3
F1
Bench Press
4 x 8 @ 70 %
F2
Bench Press Reactive Toss
4 x 5 @ 25 %
F3
Rack Band Push Up
4 x 3
G1
Reverse Hyper Partner Manual
3 x 8
G2
DB Shoulder Press
3 x 8 @ 70 %
G3
Chin Up
3 x 6
H1
Glute Ham Bar Lift
3 x 8 @ 70 %
H2
1-Arm DB Row
3 x 8 @ 70 %
H3
Tricep Push Down
3 x 70 @ 8
I1
Wrist Pronation Reactive
3 x 8
I2
Wrist Supination Reactive
3 x 8
I3
Partner Leg Walks
1 x 1
I4
Glute Ham Hang
1 x 2:00
J
Post Workout Stretching
For Completion
A1
Spring Ankle 1
1 x 20
A2
Spring Ankle 2
1 x 20
A3
Spring Ankle 3
1 x 20
A4
Spring Ankle 4
1 x 20
A5
Spring Ankle 5
1 x 20
A
Hockey Dynamic Short Warm-up 3 xlathlete.com
For Completion
B1
Single Leg Squat for Ankle rocker
2 x 15
B2
Wiper for Ankle Rocker
2 x 25
B3
Toe Ups for Ankle Rocker
2 x 20
B4
Shuffle for Ankle Rocker
2 x 25
C1
L Cone Agility Drill
6 x 1
C2
Neural Perplexity Forward
6 x 1
D1
Step Up
5, 3, 3 @ 55, 65, 75 %
D2
Cuban Press Figure 8
3 x 8
E
Step Up
4 x 6 @ 80 %
F1
Bench Press
4 x 6 @ 80 %
F2
Med Ball Chest Pass
4 x 3
F3
Delt Bent Over Lateral Reactive Drop
4 x 5
G1
DB Shoulder Press
3 x 6 @ 80 %
G2
Single Leg RDL
3 x 6 @ 80 %
G3
Hip Flexor Prone
3 x 5
H1
Dumbbell Step Up
3 x 6 @ 80 %
H2
Bench Adduction
3 x 5
H3
Glute-Ham Raise
3 x 5
I1
Glute Ham Bar Lift
3 x 6 @ 80 %
I2
Pull Up
3 x 5
J1
Dips
3 x 6
J2
Straight Bar Curl
3 x 6 @ 80
J3
Wrist Ulna Flexion
3 x 8
J4
Wrist Radial Flexion
3 x 8
K1
Wrist Pronation
1 x 10
K2
Wrist Supination
1 x 10
K3
Single Arm DB Farmers Carry
1 x 1
K4
Contralateral Isometric Flexion Band
1 x 0:30
L
Post Workout Stretching
For Completion
A1
Spring Ankle 1
1 x 20
A2
Spring Ankle 2
1 x 20
A3
Spring Ankle 3
1 x 20
A4
Spring Ankle 4
1 x 20
A5
Spring Ankle 5
1 x 20
A
Hockey Neurological Reprogramming Warm
For Completion
B1
Single Leg Squat for Ankle rocker
2 x 15
B2
Wiper for Ankle Rocker
2 x 25
B3
Toe Ups for Ankle Rocker
2 x 20
B4
Shuffle for Ankle Rocker
2 x 25
C1
T Cone Agility Drill
6 x 1
C2
Neural Perplexity Forward
6 x 1
D1
Dumbbell Split Squat Reactive
55, 65, 75 @ 5, 3, _
D2
Band Pull-Apart
3 x 8
E1
Dumbbell Split Squat Reactive
4 x 55 @ 10
E2
Hurdle Hop
4 x 4
E3
Squat Jump Sand Bag
4 x 4
E4
Depth Jump
4 x 2
E5
Cuban Press
4 x 6
E6
Ankle Band Work
4 x 10
E7
Bench Adduction
4 x 10
F1
Bench Press
3 x 10 @ 55 %
F2
Lat Pull Down
3 x 10
F3
DB Shrug
3 x 10
G1
Reverse Hyper Partner Manual
3 x 10
G2
DB Psoas Single Leg Squat
3 x 10 @ 55 %
G3
Leg Press
3 x 10 @ 55 %
H1
Dumbbell Incline Press
3 x 10 @ 55 %
H2
DB Shoulder Press
3 x 10 @ 55 %
H3
Tricep Push Down
3 x 10
I1
Glute Ham Hang
1 x 2:00
I2
Partner Leg Walks
1 x 1
I3
Band Hip Traction
1 x 5:00
J
Post Workout Stretching
