Sample Workouts & Training Tips Table of Contents Sample Program 1 ................................................................................................................................................ 3 Sample Program 2 ................................................................................................................................................ 4 Darren Sproles & RB’s ........................................................................................................................................... 5 Another Sample Shell for Sports Performance Session ..................................................................................... 10 Athlete strength program .................................................................................................................................. 11 How to Shave Tenths off Your 40! ..................................................................................................................... 14 Tomlinson and Brees: It's All Working Out ........................................................................................................ 17 NFL Workout: Strapped in (SI -- Jan 07) ............................................................................................................. 21 Suspension Training: A New Category of Functional Fitness ............................................................................. 23 Conditioning Know How .................................................................................................................................... 25 More is Better Common Misconceptions in the Sports Training Industry ........................................................ 29 Program Design for Training & Conditioning for Optimal Sports Performance ................................................ 31 Optimal Performance Bodywork & Flexibility Cool Down & Fascial Release .................................................... 33 Creating a Dynamic Group-Personal Training Session ....................................................................................... 39 Boot Camp with Todd Durkin ............................................................................................................................ 42 Improving Revenues by Increasing the Customer Experience ........................................................................... 45 Going for Greatness ........................................................................................................................................... 48 Do Your Job…Better! 10 Ways to Add LIFE to Your Client & Your Career ......................................................... 50 How to Build Your Team and Make Them Feel like a Million Bucks ................................................................. 53 Recession-Proof Your Business the Ritz-Carlton Way ........................................................................................ 58 The One Minute Entrepreneur – The Secret to Creating and Sustaining a Successful Business ....................... 61 “The Power of Teamwork” ................................................................................................................................ 64 Top 10 Ways to Drive Revenue in a Downtrodden Economy ............................................................................ 67 Tough Times Don’t Last…But Tough People Do!!!! ........................................................................................... 71 8 Ways to Improve Your Personal Training Revenue ........................................................................................ 75 Are You Living in Agreement? ........................................................................................................................... 79 The Other Half of Your Critical Equation…Your Spouse! ................................................................................... 81 Interview with Todd Durkin ............................................................................................................................... 83 Twitter & Instagram: @ToddDurkin | Facebook Fan Page: \ToddDurkinFQ10 | www.ToddDurkin.com | www.FitnessQuest10.com -2- Sample Program 1 Foam Roll Calf Hamstring IT Band Glute Quads/Groin Back/Lats Dynamic Warm-up Stationary Movement in Space (10 yards) Jumping Jacks x10 Knee Hugs Seal Jacks x10 Quad Stretch Flings x10 Ankle Lifts Gate Swings x10 Elbow to Ankle Lunge Pogo Hops x10 Side lunge Frankensteins A/B Skips High Knees Butt Kicks Lateral Shuffle Kareokas Joint Integrity (Hips) Joint Integrity (Shoulders w/ sport cord) Dirty Dogs x10 each leg W's x10 Horseback Riding x10 each way T's x10 Bird Dogs & Rotate x10 Y's x10 Supine Hip extensions x10 L's x10 Lateral Band Walks x10 yards each way Strength Training Superset A Superset B Kettle Bell Swings 3x8 Single Leg Box Squat 3x8 Hover Planks 60 sec. Pull-Ups 3x8 Superset C Superset D Alternate DB Bench Press 3x8 Keiser Rotational Chops 3x12 Bulgarian Lunge 3x8 Straight Leg Sit-Ups 3x20 Supermans 3x12 Flexibility (using rope) Hamstring/Calf Adductors Glutes Quads/Hip Flexors Twitter & Instagram: @ToddDurkin | Facebook Fan Page: \ToddDurkinFQ10 | www.ToddDurkin.com | www.FitnessQuest10.com -3- Sample Program 2 Foam Roll Calf Hamstring IT Band Glute Quads/Groin Back/Lats Dynamic Warm-up Stationary Movement in Space (10 yards) Jumping Jacks x10 Knee Hugs Seal Jacks x10 Quad Stretch Flings x10 Ankle Lifts Gate Swings x10 Elbow to Ankle Lunge Pogo Hops x10 Side lunge Frankensteins A/B Skips High Knees Butt Kicks Lateral Shuffle Kareokas Joint Integrity (Hips) Joint Integrity (Shoulders w/ sport cord) Dirty Dogs x10 each leg W's x10 Horseback Riding x10 each way T's x10 Bird Dogs & Rotate x10 Y's x10 Supine Hip extensions x10 L's x10 Lateral Band Walks x10 yards each way Speed, Agility and Quickness (10-15 yards) Core Conditioning High knees to sprint Hover Planks 3x60 sec. Shuffles to sprint Side Planks 3x30 sec. Backward run to sprint Sidewinders 3x30 Push-up to sprint Reverse Crunch 3x20 Change of Direction Drills Plyometric Training Switch drill 1-2-3 jumps 3x10 Forward to cone/backward to cone x10 yards Broad jumps 3x10 Lateral shuffle to cone and back x10 yards Lateral Broad jumps 3x10 Cross body run to cone and back x10 yards Flexibility (using rope) Hamstring/Calf Glutes Adductors Quads/Hip Flexors Twitter & Instagram: @ToddDurkin | Facebook Fan Page: \ToddDurkinFQ10 | www.ToddDurkin.com | www.FitnessQuest10.com -4- Darren Sproles & RB’s Off-Season Conditioning Program by Todd Durkin RB’s – Sproles, LT, Bush, etc. Goals (Weeks 1-4): 1. Establish Joint Integrity/Joint Tensile Strength 2. Establish Foundational Strength (Balance & Core Strength) 3. Improve Flexibility (Active Release Technique & PNF Stretching) 4. Improve “Balance” in the body (Accelerators vs. Decelerators; posture; synergistic/antagonistic) 5. Improve Functional Strength Capabilities 6. Establish Sound Nutritional Habits Goals (Weeks 5-10): 1. Advanced Balance & Core Strength 2. Advanced Joint Integrity 3. Implement Specific Speed, Agility & Explosive Drills 4. Advance Specific, Fundamental Functional Strength Exercises Goals (Weeks 11-16): 1. Advanced Functional Strength Exercises Specific to L.T.’s needs 2. Advanced Agility, Speed, & Explosive Techniques 3. Flexibility & Regeneration Principles (Massage & Bodywork) 4. Advance field work to simulate game-type situations (running, cutting, hopping, jumping, slashing with harnesses, parachutes, bungees, vests, etc.) Example of Functional Fitness Program with LaDainian Tomlinson; these are excerpts from a given program and is by all means just a few of the exercises we would do in an overall program Warm-Up 1. General Warm-up: 2. 10 minutes on Treadmill 3. Dynamic Warm-up (10-20 minutes; Cones set 15 yards apart; 1 set of each movement): MOVEMENT IN SPACE: 1. High Knees 6. Over/Under the Fence 2. Butt-Kickers 7. Frankensteins 3. Skipping (A & B Skips) 8. Monster Walks 4. Kareokas 9. Lunge & Rotate 5. Side Run with Leg Crossover 10. Backward Lunge & Rotate Twitter & Instagram: @ToddDurkin | Facebook Fan Page: \ToddDurkinFQ10 | www.ToddDurkin.com | www.FitnessQuest10.com -5- STATIONARY IN ONE AREA (ONE SET OF EACH MOVEMENT; 15 SECONDS PER MOVEMENT OR 10 REPS EACH): 1. Jumping Jacks 6. Bodyweight Squats 2. Seal Jacks 7. Side Lunges 3. Flings 8. Reverse Lunges 4. Gate Swings 9. Scorpions Kicks 5. Pogo Hops 10. 1 Legged Windshield Wipers Joint Integrity Using Bodyweight (Sometimes we’ll put the Spri X-ercuffs around the ankles and perform these movements also) 1. Dirty Dogs x 15 2. Horse Back Riding 10 on horse/10 off horse each leg 3. 45 degree straight leg extension x 15 each leg 4. Bird Dog & Rotates x 15 per side 5. Pushups (3 hand positions) x 15 each way 6. Side-ups (with rotation) x 15 7. Pushups with Rotation x 10 total 8. Horizontal Pullups with feet on ball x 8 each way a. (4 hand positions) 9. Side Squats with X-ercuffs on ankles & wrists x 15 each way Joint Integrity Using Sport Cords or Light Dumbbells (On Dyna-discs, perform with eyes closed if possible) 1. John Travoltas x 10 each way 2. Iron Crosses x 15 & hold 3. Way Standing Rows x 5 each way 4. Shoulder Clock Work (2 hand pos) x 8 each way 5. Sport Cord Shoulder Int/Ext Rot. x 15 each way 6. Wall Work (3 hand pos.) x 30 seconds each way Balance Conditioning (Perform Barefoot if possible; perform on Airex pad) 7. Balance Touch Floor with hop (Barefoot on airex pad) x 15 /leg 8. Balance Reach Forward over goal line with football (on pad) x 10 /leg