S-Phase: The Complete Athlete

Unlock Your Potential with the S-Phase: The Complete Athlete Course on CoursesGB.

At CoursesGB, we're dedicated to providing top-quality online courses designed to equip you with the essential skills and knowledge for personal and professional success. The S-Phase: The Complete Athlete course offers practical insights, actionable techniques, and proven strategies, making it ideal for learners of all skill levels. Enjoy a 100% online and self-paced learning experience guided by industry experts. Enroll now and take your learning journey to the next level!

Files Included:

Total Size:

Digital products: Get the download link at Account or directly via email.

Support: Lifetime

Download: Unlimited Of Course: S-Phase: The Complete Athlete.

Purchase S-Phase: The Complete Athlete courses at here with PRICE $29.9 $17

---

When purchasing this course: S-Phase: The Complete Athlete, You can get it with the LIFETIME SUPPORT and UNLIMITED DOWNLOAD.

---

When purchasing this course, You can get it with the LIFETIME SUPPORT and UNLIMITED DOWNLOAD.

---

S-Phase: The Complete Athlete

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.

RELATED:

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

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

---

Are you interested in? complete athlete app; a complete athlete; the complete athlete book; complete athlete book

---

Purchasing this course now, You can get it with the LIFETIME SUPPORT and UNLIMITED DOWNLOAD.

Purchase S-Phase: The Complete Athlete courses at here with PRICE $29.9 $17

Unlock Lifetime Learning with the S-Phase: The Complete Athlete Course at CoursesGB!

Invest in your future with the S-Phase: The Complete Athlete course at CoursesGB and gain lifetime access to expertly crafted content designed to boost your career and personal growth.

• Lifetime Access: Enjoy unlimited access to your purchased courses.
• Secure Payments: Shop with confidence using our secure payment methods (PayPal, Stripe).
• Practical Knowledge: Empower your career with actionable, real-world skills.
• Instant Access (Most Courses): Start learning immediately after purchase via your account dashboard or email.
• Learn Anywhere: Access your courses on any device (desktop, mobile, tablet).

Start your learning journey today with CoursesGB!