U16 Program

u16 Program Specific Focuses: 

At this stage in your  life, you probably understand how to move your body pretty well and are gaining some strength!  With that in mind, the goal here is to learn to be disciplined, and to create good habits, consistently over a period of time. In this case 1 month! Help keep each other by staying accountable to one another!

WEEK 1, 2 AND 3 WORKOUTS 

 #1. Deck of Cards

Rules of the Game:

  • To perform the prescribed movements and repetitions as fast as you can!
  • When you turn over a card, perform that number of the assigned exercise for that suit. (Example: 10 of hearts = 10 high knees )
    • Diamonds = Squats
    • Spades = Lunges
    • Hearts = High Knees
    • Clubs = Half Burpees 
    • Ace = 30 Second Plank
    • All Face Cards = 30 second plank

Intentions:

  • To Finish the Whole deck.
  • Keep time and try to beat that time next time you do this workout!!

#2. NEED FOR SPEED!

Race with a friend or family member or even your dogs!

Intentions:

  • Time to get kilometers under our legs.
  • We need to keep some type of running/sprint fitness!

Directions:

  • Run 5 Suicides on a basketball court every 2 minutes.
  • (Every other minute/10 minutes)
  • REST 5 MINUTES! 
  • Do this TWICE!

The Faster you run your suicide the more rest you will get in between each suicide.

Example – If you finish a suicide in 45 seconds you then get to rest the remainder of that minute which would be 15 seconds.

Note:

If you are not at a basketball court, find an oval or a soccer field or any type of space and mimic a basketball court lines so you know where to turn.


#3. BARNYARD FUN!

Rules of the game:

To Act, look and Move like a proper Animal! 🙂 -Race your friends and family!

  • Feel Free to make the appropriate animal noises! 🙂

Complete the Assigned Distance and movements:

  • 3 Rounds of:
    • 20m Bear Crawl
    • 20m Crab Walk
    • 20m Duck Walk
    • 20m Frog Leaps

#4 ACTIVATION DAY!

Intentions:

  • Wake up Glutes, Hips, Abs and Back!
  • Develop Core Strength!

Work out:

  • 4 Rounds of:
    • 30 second plank
    • 8 double leg glute bridge
    • 15 second side Plank (each side)
    • 15 second double leg glute bridge hold
    • 12 Plank knee to elbow

* All exercises to be done slow and under control.


#5. CIRCUIT: I GO, YOU GO.

Find a friend/partner if you can.

If you don’t have a partner, then rest 1 minute between rounds.

  • 4 Rounds:
    • 5 half burpees – then partner goes
    • 10 lunges – then partner goes
    • 15 Squats – then partner goes
    • 20m sprint down and back – partner goes

 

WEEK 4!! 

IT’S THE 4TH QUARTER! – WELL DONE! YOU’VE MADE IT THIS FAR! IT’S CRUNCH TIME! THE PRESSURE IS ON! 

Some workouts are similar to the first 3 weeks, which means this week I want you to move faster and beat your times/scores.  There are some new ones as well so pay attention to the details.   Find a teammate if you can and do it with them! Take videos and pictures and post them in the comment section. Maybe challenge another teammate or two!

TIME TO MOVE  FASTER AND DIG DEEP! LET’S GET AFTER IT!

#1. CORE ACTIVATION

  • 4 Rounds of:
    • 8 Inchworms
    • 12 Leg Lifts.
    • 10 Sit
    • 8 Hands down to Elbow and back up- Plank

#2. NEED FOR SPEED

  • 2 Round of:
    • 50m sprint
    • 100m sprint
    • 150m sprint
    • 200m sprint
    • 150m sprint
    • 100m sprint
    • 50m sprint
    • 1min rest after each run.

#3. CIRCUIT

  • 4 Rounds of:
    • Sprint 50m
    • Slide 50m (face one way one round, and the other the next)
    • 5 tuck jumps
    • 30 second rest

#4. DECK OF CARDS!

You already know the rules of the game but I’ve put them in again anyways. The difference now is to do it faster and better!! Get through the whole deck and then some, and look out for the new “twist” to the game!

Rules of the Game:

  • To perform the prescribed movements and repetitions as fast as you can!
  • When you turn over a card, perform that number of the assigned exercise for that suit. (Example: 10 of hearts = 10 high knees )
  • *TWIST- every 10 cards sprint 100m meters or 50m x 2.
    • Diamonds =Squats
    • Spades =Lunges
    • Hearts = High Knees
    • Clubs = Butt Kicks
    • Ace =20 Second Plank
    • All Face Cards = 5 Repetitions of Star Jumps

#5. RUN + AGILITY

Find a soccer/footy/rugby field or any space. 

At each 4 corners of a soccer/rugby field (or find 4 stops on an oval), and complete this:

  • 10 Lunge Jumps
  • 10 squat jumps
  • 5 burpees

Sprint between the 4 stops!

Do 6 laps as fast as you can and write your time!

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