Pre-Season Weightlifting Program

• • 3000-3500 calories per day

  • Carbs are good

  • Lots of protein! To build muscle you should be consuming around 2.0 grams of protein per kilogram of body weight. Eggs, meat, nuts, protein shakes etc.

    • Here is the formula to figure out your protein intake: (your weight)/2.2 x 2.0 = TOTAL PROTEIN INTAKE

    • For example, if you weigh 150lbs it would look like this: 150pounds/2.2 = 68 kilograms, now take 68 x 2.0 = 136grams of protein per day

• • Sleep is so important! 

  • Your body releases growth hormones at your age like crazy when you are asleep.

  • If you want to maximize your strength gains and overall growth you must get solid sleep

  • The window from 10pm - 2am is critical and when most of these hormones are released. If you are up until 1am eating cheetos and playing video games you're missing this critical window and it WILL impact your growth! Make a plan to be in bed by 9:30-10PM if you want to take advantage of this wonder drug from mother nature!

• • Do not be tempted to cut corners or “make a deal with yourself” when you are doing these workouts. 

  • From start to finish, complete each one if you want to achieve the results

  • Have a plan for the holidays! Planning is how you execute, so plan your days and get the work in

Workout Intro link: https://share.icloud.com/photos/050ZhgJrwfydMKj1SiWqreUZg

All videos

Warm Up 

Warmup Intro:

https://share.icloud.com/photos/09cYCICV9L79f8Qus5owAtK5g

Belly Breathing:

https://share.icloud.com/photos/0bds1_9fk9gFRr-2iNhxXe0HQ

Head Nods/Rotations:

https://share.icloud.com/photos/0e3kEnnvcYArgLo_XyUGc6-yw

Upper/Lower Body Rolls

https://share.icloud.com/photos/0achf9e1RrwKddEmWIqj1ce0g

Commando/Kickstand Rocking:

https://share.icloud.com/photos/0a2VdKtqEk1gISJQ9JvQ4fNng

Lego Rocking:

https://share.icloud.com/photos/0edYg5IuUhSaHbYRepAP64r6w

Reverse Baby Crawling:

https://share.icloud.com/photos/01b_geOrr2dHzndDO-uOJTqJA

Marching Cross Crawl:

https://share.icloud.com/photos/05aqvQHRPKxw6M3wwmj9Pg2nw

Skipping Cross Crawl:

https://share.icloud.com/photos/0029rsaH7c_QpX7LwAbbMlHqQ

Reverse Leopard Crawl:

https://share.icloud.com/photos/081dIMOnsqUm0ukrNF9MMiiUg

Day 1 Core:

Half Hollow Hold:

https://share.icloud.com/photos/0fbOuQGcKg2KD6LSRBbSXSf7w

Single Leg Cross Crawl:

https://share.icloud.com/photos/064cBCV5_0BmOE0mjAQ2zFgKQ

Single Leg Cross Body Reaches:

https://share.icloud.com/photos/0c8aBtADIOO-74om_E2YPRFew

Cross Crawl Static Hold:

https://share.icloud.com/photos/072XnLUvpVYPE5k58DfzpDQAg

Day 1 Strength:

Single Arm Press w/ Lunge:

https://share.icloud.com/photos/046mjIrS8s7U3ouj-kolVkwdg

Single Arm Bench Press w/ Farmer Carry Step Up:

https://share.icloud.com/photos/074GWHWCZo_sFooLozNqWyQ6Q

Day 1 Conditioning:

Sprint Finisher:

https://share.icloud.com/photos/04e78Sd2geLJS0AaYCuPXKwug

Day 2 Core:

Bilateral Rotations:

https://share.icloud.com/photos/0f6gOwFuTFOH0D8KxqyD43d2Q

Elevated Rocking:

https://share.icloud.com/photos/0883wvJQOHqv7GnZKODnh_kFw

Elevated Roll:

https://share.icloud.com/photos/0d5uLjlAtFSKAZMNFzkaWhZbA

Lunge Matrix:

https://share.icloud.com/photos/08aIaz5Eh_JyFzERguhv0QlvA

Day 2 Strength:

Hexbar Deadlift:

https://share.icloud.com/photos/0a9-FUG_-FxDIjFYkOHTypyCw

Hexbar Singles:

https://share.icloud.com/photos/015z66ucyfRJszp53tw15mafQ

Pull-up Singles:

https://share.icloud.com/photos/0f7Ns-6-4BWtGIwnL14GvoR-g

Bird-dog Row + Goblet Squat:

https://share.icloud.com/photos/06fk-xbJK9asYKDhwLggcANAg

Day 2 Conditioning:

Sand Bag Get-ups:

https://share.icloud.com/photos/042_qDddP_cgwWKG7FWiAulxw

Day 3 Core:

Dead Bug + Modified Side Plank + Single Leg Glute Bridge:

https://share.icloud.com/photos/09c8aWzpLbC-KmoxPpPFo7Wog

Day 3 Strength:

Turkish Get-up:

https://share.icloud.com/photos/03c2GWAH-xaqz2gIPtsHYIxgg

Sled Push/Pull + Reverse Leopard Crawl:

https://share.icloud.com/photos/0a3eGOdQpXRnU3MoUfTm9pT2w

Day 3 Conditioning:

Single Leg Squat:

https://share.icloud.com/photos/05928A6eQfXP2845Q6fKsx7xQ

Push-up Finisher:

https://share.icloud.com/photos/082SBJGTxCW7Xps-2ucKDiEMA

Love the Work... Sko Knights!!