PERFORMAX PREP TRAINING

PLAYER RESULT FORMS

PR ENTRY FORM
WORKOUT A FORM
WORKOUT B FORM
WORKOUT C FORM
VIEW STRENGTH AND SPEED STANDARDS (click to expand)
  • MILE RUN STANDARDS:  NIKE RUN CLUB APP!
  • SQUAT STANDARDS:
    • High School = 225 lbs 3 Reps.  135 lbs 25 Reps.
    • Middle School = 135 lbs 10 Reps.
    • 5th/6th Grade = 45 lbs 10 Reps.
  • BENCH STANDARDS:
    • High School- 135 lbs- 15 reps 185 lbs – 3 reps
    • Middle School- 100 lbs – 10 reps
    • 5th/6th Grade- 65 lbs – 10 reps
  • PRO AGILITY STANDARDS: (5-10-5 Yards)
    • High School- 4.92 sec.
    • Middle School – 5.18 sec.
    • 5th/6th Graders- 5.18 sec.
  • 40 YARD DASH STANDARDS:
    • High School- 5.3 sec – 4.6 sec
    • Middle School- 6.0 sec- 5.5 sec
    • 5th/6th grade – 6.0 sec – 5.5 sec
  • 100 YARD DASH 
    • High School – 15 sec-12 sec
    • Middle School- 15.5 sec – 12.5 sec.
    • 5th/6th Grade- 18 sec. – 15 sec. 
  • 100 YARD DASH 
  • BROAD JUMP & VERTICAL JUMP STANDARDS:
    • High School – 240cm / 40cm
    • Middle School- 220cm / 35cm
    • 5th/6th Grade- 200cm / 25cm
  • TRAP BAR DEAD LIFT:
    • High School- 175 lbs – 10 reps- 200 lbs.- 3 reps
    • Middle School – 135 lbs- 10 reps – 165 lbs – 3 reps
    • 5th/6th Graders- 65 lbs.- 10 reps- 120 lbs – 3 reps 
  • PULL UPS / CLEANS / DIPS:
    • High School – 15 / X / X 
    • Middle School- 10 / X / X 
    • 5th/6th Grade- 5 / X / X 
  • WALL BALL STANDARDS:
    • 100 Strong Hand 1 Minute.
    • 50 Weak Hand 1 Minute.
  • REACTION DRILLS:
    • BLAZE PODS: https://www.blazepod.com/pages/fitness

CLUB LEADERBOARD COMING SOON!

Px TRAINING VIDEOS

WINTER GYM WORKOUTS

WORKOUT A

TESTING BLUE DAY!  DECEMBER 2nd or 3rd

  • PRO-AGILITY
  • VERTICAL JUMP
  • BROAD JUMP
  • FLEXIBILITY
  • 40 YARD DASH: 2 Reps.
  • SQUAT:  1 Rep Max Build Up or 135lb Max Reps
  • BENCH:  1 Rep Max Build Up or 135lb/105lb/45lb Max Reps
  • PULL UP:  Max Reps
  • REACTION / COGNITIVE DRILL

WORKOUT B

TESTING GREEN DAY!  DECEMBER 5th or 7th

  • 1 MILE RUN
  • 100 YARD DASH: 2 Reps
  • LEG PRESS:  325lb/450lb Max Reps
  • DIPS:  1 Minute Max Reps
  • CHIN UPS:  Max Reps.
  • PUSH UP:  1 Minute Max Reps.
  • DEAD LIFT:  Hex Bar Max Reps.
  • CLEANS:  135lb/95lb/45lb Max Reps.
  • WALL BALL TEST:  Max Reps 1 Minute each Hand.

WORKOUT C

PERFORMANCE BOOST!  DECEMBER 9th or 10th

  • 100 Meter Run.
  • JUMP ROPE:  3 Sets of 100.
  • BROAD JUMPS:  3 Sets of 6 Repeated Jumps.
  • FRONT SQUAT:  4 Sets of 25 / 12 / 10 / 8 Reps.
  • BOX JUMPS:  4 Sets of 10 Jumps.
  • SLED PULLS:  3 Sets of 2 Pulls.
  • DB BENCH on BALL:  4 Sets of 25 / 12 / 10 / 8 Reps.
  • DB BICEP CURLS:  4 Sets of 25 / 12 / 10 / 8 Reps.
  • DB ROWS:  4 Sets of 25 / 12 / 10 / 8 Reps.
  • DB TRICEP EXTENSION:  4 Sets of 25 / 12 / 10 / 8 Reps.
  • NECK EXERCISES:
  • FULL SIT UPS:  4 Sets of 25.
  • REACTION DRILLS / SPIKE BALL.

WORKOUT D

STRENGTH BUILDING!  DECEMBER 12th or 14th

  • CARDIO WARM-UP:  10 Minutes Jog, Bike, or Elliptical.  (Go until you break a sweat.)
  • BOX SQUATS:  3 Sets of 12 / 8 / 4 Reps.
  • DEAD LIFTS:  3 Sets of 12 / 8 / 4 Reps.
  • HANG CLEANS:  3 Sets of 12 / 8 / 4 Reps.
  • STANDING CALF RAISES:  3 Sets of 12 / 8 / 4 Reps.
  • SPEED BOX DRILLS:  4 Sets. 
  • BARBELL BENCH PRESS:  3 Sets of 12 / 8 / 4 Reps.
  • SKULL CRUSHERS:  3 Sets of 12 / 8 / 4 Reps.
  • DB SHOULDER PRESSES:  3 Sets of 12 / 8 / 4 Reps.
  • BARBELL FRONT RAISES:  3 Sets of 12 / 8 / 4 Reps.
  • LAT PULL DOWNS:  3 Sets of 12 / 8 / 4 Reps.
  • CORE:
    • -MEDICINE BALL PARTNER TOSS
    • -ROTATIONAL BAND RESISTANCE 
    • -KNEE TUCKS
  • 100 YARD SPRINTS:  10 Reps.

WORKOUT E

SPEED & COORDINATION BUILDING!  DECEMBER 16th or 17th

  • JUMP ROPE:  4 Sets of 100.
  • COMPETE DRILLS:  PRO-AGILITY
  • HURDLE JUMPS (2) INTO BROAD JUMPS (4):  4 Sets.
  • REACTION / COGNITIVE DRILLS.  SPIKE BALL.
  • SPEED LADDER:  8 Minutes.
  • SPEED BOX DRILLS:  
  • DEAD LIFTS:  4 Sets of 15 / 12 / 10 / 8 Reps.
  • HANG CLEANS:  4 Sets of 15 / 12 / 10 / 8 Reps
  • DB LUNGES:  4 Sets.  10 Reps.  (Medium Weight with Proper Form!)
  • BALANCE DRILLS with MEDICINE BALL TOSS.
  • SPEED ABS:  4 Sets of 50 with Medicine Ball.
  • MONARCH BIKE TEST:  3 Sets.
  • ASSAULT TREAD MILL SPRINTS:  3 Sets.

WORKOUT F

SHOWCASE PREPARATION!  DECEMBER 19th or 21st

  • MONARCH BIKE:  10 Minutes Medium Pace.
  • JUMP ROPE:  3 Sets of 100.
  • SPEED LADDER:
  • PLYO BOX CIRCUIT.
  • DB SHOULDER RAISES-FRONT/SIDE/Y:  3 Sets of 12 Reps. (Low Weight, Perfect form.
  • BARBELL LANDMINE SHOULDER PRESSES:  3 Sets of 25 / 15 / 12 Reps.
  • PUSH UPS:  4 Sets of 30.
  • DB BICEP CURLS:  4 Sets of 30.
  • SITTING CALF RAISES:  3 Sets of 25. Low Weight, Big Pump!
  • RESISTANCE BANDS:  ROTATIONAL DRILLS.  3 Sets.

WORKOUT G

LOWER BODY STRENGTH BLAST:  DECEMBER 23rd or 24th

  • 100 YARD SPRINTS:  10 REPS.
  • FRONT SQUATS:  4 Sets.  15 / 12 / 10 / 8 Reps.