I'll give you the rest of the week to take it easy and relax with your friends and family for Thanksgiving, but as soon as you wake up from your turkey induced coma it's time to hit the ground running… let's make that SPRINTING!

To help you get your pre-season training set up properly, I've developed the following checklist(s) to make sure that you have all of the necessary components in your program.

Here is your checklist for the rest of the calendar year.

ü     3 Full Body Strength workouts/week

ü     2 speed training sessions/week

ü     Daily Stretching and Mobility work

It's really that simple!

Well, maybe we need to go into a bit more detail.

3 Full Body Strength Training Workouts must include:

ü     All Free Weight Training

ü     Lower Body Leg Dominant Movements (Ex. Squats)

o      Double Leg

o      Single Leg

ü     Lower Body Hip Dominant Movements (Ex. Straight Leg Deadlifts)

o      Double Leg

o      Single Leg

ü     Upper Body Pressing Movements (always use neutral grip)

o      Chest Press

o      Shoulder Press

ü     Upper Body Pulling Movements (2x as must as the pressing)

o      Horizontal pulling (ex. Rowing)

o      Vertical puling (ex. Pull-ups)

ü     Core Training

o      Rotation

o      Anti-Rotation

o      Flexion

o      Extension

2 Speed Training Days must include:

ü     Acceleration Training

o      Work on technique of the first 3 steps

o      Solid forward lean

o      Drive the knees up and forward

o      Keep the toes under the knees

o      Strong piston action on lower leg (no cycle action)

ü     Multi-Direction Training

o      Lateral shuffles

o      Crossover running

o      Deceleration

o      Stop-and-go change of directions

o      Positive shin angles

Daily Stretching and Mobility Work must include:

ü     Muscle Density Work

o      Foam Roll

o      Tennis Ball

o      The Stick

ü     Static Stretching

o      Every Body Part

o      Do the easy stretches once

o      Do the difficult stretches two or three times

ü     Active Mobility

o      Move every body part through its full range of motion

Remember that not every workout needs to include every component  of strength and speed, but every component must be included at least once each week.

I'm sure you've got questions on the checklist so be sure to let us know what we can clear up for you in our discussion forum!

Keep your eyes peeled as I'll be posting the exact workout templates that we use to develop our guys training programs for this time of year.