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S-Phase: The Complete Athlete

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Original price was: $29.90.Current price is: $22.00.

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🎓 Learn and Grow with S-Phase: The Complete Athlete - Original price was: $29.90.Current price is: $22.00.

Unlock your potential with the S-Phase: The Complete Athlete - Original price was: $29.90.Current price is: $22.00. course. Designed for learners of all levels, this comprehensive online program offers you the tools and strategies to achieve success in both your personal and professional life. At WSOLib, we provide top-quality learning resources, making it easy for you to enhance your skills from the comfort of your own home.

Whether you're looking to advance your career, improve your knowledge, or explore a new hobby, the S-Phase: The Complete Athlete - Original price was: $29.90.Current price is: $22.00. course is your gateway to valuable insights and practical applications. Start your learning journey today and experience the benefits of lifelong education!

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S-Phase: The Complete Athlete

S-Phase: The Complete Athlete


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To start the new year right, I put together this set of metabolic conditioning workouts, which go with my other articles on , speed/agility, and power training to comprise a complete athlete annual training plan.

These workouts include a variety of exercise modes, but if you lack access to any of them, you can use bodyweight exercises, suspension training, heavy ropes, etc.

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All of this work is important to ensure that you’re in tip-top shape to play your sport. Ideally, it will align with either recovery days or higher volume hypertrophy-type training in the weight room.

As your training year progresses, the frequency of metabolic conditioning workouts will decrease, because you will have less time available for in-season training.

Like the other programs in the annual plan, this one is divided into off-season, pre-season, in-season and recovery sections. You should adjust the length of the workouts to suit your specific situation.

Off-Season

Block 1

Day 2

Circuit #1 — perform each exercise for 30 seconds, then repeat the circuit until it has been done 3 times.

  • Two-Handed Kettlebell Swings
  • One-Handed Kettlebell Swings (each hand)
  • Planks

Circuit #2

  • Kettlebell Snatches
  • Kettlebell Cleans
  • Side Planks (each side)

Circuit #3

  • Kettlebell Push Press
  • Crunches
  • Reverse Crunches

Day 4

Circuit #1 — 30 seconds each exercise; perform 3 times.

  • Jumping Jacks
  • Burpees
  • Push-Ups

Circuit #2

  • Heavy Rope Slams
  • Heavy Rope Woodchoppers
  • Bear Crawls

Circuit #3

  • Heavy Rope Waves
  • Heavy Rope Oblique Woodchoppers (each side)
  • Planks

Block 2

Day 3

Circuit #1 — perform each exercise for 30 seconds, then repeat the circuit until it has been done 3 times.

  • Two-Handed Kettlebell Swings
  • One-Handed Kettlebell Swings (each hand)
  • Planks

Circuit #2

  • Kettlebell Snatches
  • Kettlebell Cleans
  • Side Planks (each side)

Circuit #3

  • Kettlebell Push Press
  • Crunches
  • Reverse Crunches

Day 6

Circuit #1 — 30 seconds each exercise; perform 3 times.

  • Jumping Jacks
  • Burpees
  • Push-Ups

Circuit #2

  • Heavy Rope Slams
  • Heavy Rope Woodchoppers
  • Bear Crawls

Circuit #3

  • Heavy Rope Waves
  • Heavy Rope Oblique Woodchoppers (each side)
  • Planks

Block 3

Day 3

Circuit #1 — 30 seconds each exercise; perform 3 times.

  • Jump Rope
  • Squats
  • Bear Crawls

Circuit #2

  • Jump Rope
  • Lunges
  • Push-Ups

Circuit #3

  • Jump Rope
  • Inchworms
  • Pull-Ups

Day 6

Circuit #1 — 30 seconds each exercise; perform 3 times.

  • Jumping Jacks
  • Burpees
  • Push-Ups

Circuit #2

  • Heavy Rope Slams
  • Heavy Rope Woodchoppers
  • Bear Crawls

Circuit #3

  • Heavy Rope Waves
  • Heavy Rope Oblique Woodchoppers (each side)
  • Planks

Pre-Season

Day 3 — a long circuit; perform each exercise for 30 seconds, no rest between exercises; repeat entire circuit 3 times.

  • Jump Rope
  • Jumping Jacks
  • Squats
  • Planks
  • Bear Crawls
  • Lunges
  • Side Planks (each side)
  • Side Lunges (each side)
  • Push-Ups
  • Reverse Crunches
  • Inchworms
  • Pull-Ups

Day 6 — sprints for conditioning; the numbers in parenthesis indicate the time in seconds from the beginning of the sprint until the second sprint begins.

  • 20 yards (10)
  • 40 yards (20)
  • 60 yards (30)
  • 60 yards (30)
  • 80 yards (40)
  • 80 yards (40)
  • 100 yards (60)
  • 100 yards (60)
  • 80 yards (40)
  • 60 yards (30)
  • 40 yards (20)
  • 20 yards (10)

In-season

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Block 1

Day 2 or 3

Circuit #1 — perform each exercise for 45 seconds; repeat the circuit three times.

  • Two-Handed Kettlebell Swings
  • Heavy Rope Slams
  • Jump Rope

Circuit #2

  • Kettlebell Snatches (each hand)
  • Heavy Rope Waves
  • Jump Rope

Circuit #3

  • Kettlebell Cleans (each hand)
  • Heavy Rope Woodchoppers
  • Jump Rope

NOTE: Depending upon your sport, in-season metabolic conditioning training sessions could also take the form of small-sided games.

Recovery

No conditioning done during the recovery period

📚 Why Choose the S-Phase: The Complete Athlete - Original price was: $29.90.Current price is: $22.00. Course?

The S-Phase: The Complete Athlete - Original price was: $29.90.Current price is: $22.00. course is more than just an online program—it's a transformative learning experience designed to help you reach new heights. Here's why learners from around the world trust WSOLib:

  • ✅ Comprehensive and easy-to-follow course content.
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  • ✅ Learn at your own pace, from anywhere in the world.
  • ✅ No hidden fees—one-time payment with full access.

💻 What’s Included in the S-Phase: The Complete Athlete - Original price was: $29.90.Current price is: $22.00. Course?

This course comes with:

  • 🎥 High-quality video lessons that guide you step-by-step.
  • 📄 Downloadable resources and course materials.
  • 🧩 Interactive exercises to enhance your learning experience.
  • 📧 Access to customer support for any assistance you need.

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Don’t miss out on the opportunity to unlock your potential with the S-Phase: The Complete Athlete - Original price was: $29.90.Current price is: $22.00. course. Start learning today and take the first step toward a brighter future. At WSOLib, we are committed to providing you with the best online learning experience.

If you have any questions, feel free to contact us. We’re here to support your learning journey every step of the way!

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S-Phase: The Complete Athlete
S-Phase: The Complete Athlete

Original price was: $29.90.Current price is: $22.00.

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