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Friday's complete workout: putting training components in order

core strength plyometrics strength training training log training principles Apr 08, 2011

I don't post the details of every workout I do on this blog because that would get very boring very quickly.  However, Friday's training session is a good example of how to incorporate different components of training into one workout session in a logical order so I'll post it in full.

As I've mentioned, I'm able to devote about 2 hours per day 5-6 days per week to my training.  This has to include all of my skill work in addition to my training and conditioning.  For now I'm still trying to keep four days of lifting in an upper/lower body split.  With the addition of plyometrics, sprint workouts, and throwing practices, my weight training sessions are going to have to become shorter.

Friday was a leg day and a lateral plyometric day. It was also raining and cold but that worked out okay as I got in a short lateral movement conditioning session which complimented everything else nicely.  The logical order of a workouts should be movement prep and/or dynamic warmup first; technical work, or explosive work second (yes, there are some exceptions to this but we're not going to go into that here); strength training third, conditioning last.  You do not always have to have all of these parts in every workout but when you do have multiple parts, the order is important. For example, conditioning before strength training will have a detrimental effect on your strength training, but strength training first does not adversely effect conditioning to the same extent.


Friday's Training Session

Part 1

Movement prep (6 min)

lunge and twist

backward lunge

walking quad stretch

five point lunge

standing SLDL stretch

zombie kicks

2 minutes jump rope


Part 2

Lateral Plyos (10 min)

Heiden hop and stick 3 sets 5 reps each leg

Lateral single leg hops onto an aerobic step 3 sets 6 reps (three hops medially, three hops laterally) on each foot


Part 3

Strength Training (40 min)

Two hip dominant, two knee dominant exercises. One bilateral and one single leg for each. 6-8RM

single leg squat w/ ten lbs


back squat

single leg elevated cook hip lift.  Leg, extended foot was elevated on a bosu ball, extended leg increases difficulty (3X10)


Part 4

Conditioning (18 min)

Lateral Movement workout. 30s work, 60s rest.  8 reps = 12 minutes plus 6 minutes of jump rope intervals


Part 5

Core Circuit (12 min)

I often do core at the beginning but decided to put it last in this session because the core is integral to maintaining good form in the lateral movement workout.

half-kneeling reverse chop: 40 lbs, 9 reps each side

Russian twist: 25 lbs, 15 reps

Stability ball pike: 10 reps

Repeated three times with minimal rest between exercises and sets. This was the most difficult part of my workout. Stability ball pikes are no joke!


Total workout time = 100 minutes from entering to exiting the gym. That's the only time I know for certain.   Other times listed are only approximate and do not include time spent changing, transitioning between parts, or making fun of Brian for spending a disproportionate amount of time on his bench press since we parted ways.


What was your Friday workout?

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