Xlathlete Training

Coach
Cal Dietz

Features
5 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 17-week program
Sunday
Hockey 85 5DY MD ECC-L BSQ

A

Hockey Neurological Reprogramming Warm Up

For Completion

B1

Single Leg Squat for Ankle rocker

2 x 15

B2

Wiper for Ankle Rocker

2 x 25

B3

Toe Ups for Ankle Rocker

2 x 20

B4

Shuffle for Ankle Rocker

2 x 25

C1

Pro Agility 5 10 5

6 x 1

C2

Neural Perplexity Forward

6 x 1

D1

Back Squat

5, 3, 1 @ 55, 70, 80 %

D2

Standing External Rotation

8, _

E1

Back Squat Eccentric

4 x 1 @ 85 %

E2

Hurdle Hop

4 x 4

E3

Squat Jump Sand Bag

4 x 4

E4

Reactive Box Drop Lunge Jump

4 x 4

E5

Manual 4-Way Neck

3 x 6

E6

Anterior Tibialis Band

3 x 10

E7

Wrist Radial Flexion Partner Eccentric

3 x 3

F1

SL Eccentric Partner Reverse Hyper

5 x 1 @ 0:07

F2

Ankle Band Work

5 x 8

F3

Cuban Press Standing Band

5 x 8

G1

Glute Ham Bar Eccentric

5 x 1 @ 5, 85, 85, 85, 85 %

G2

Eccentric DB Psoas Single Leg Squat

5 x 1 @ 85 %

G3

Partner Bench Adduction Eccentric

5 x 1 @ 0:07

H1

Band Hip Traction

1 x 3:00

H2

Partner Leg Walks

1 x 0:30

H3

Glute Ham Hang

1 x 3:00

Sunday
Spring Ankle - Slow Progression: Week 1 Day 1

A1

Spring Ankle 1

1 x 20

A2

Spring Ankle 2

1 x 20

A3

Spring Ankle 3

1 x 20

A4

Spring Ankle 4

1 x 20

A5

Spring Ankle 5

1 x 20

Monday
Hockey 85 5DY TD ECC-U Bench

A

Hockey Pro/ Elite Dynamic Walking/Jogging Warm-up

B1

Single Leg Squat for Ankle rocker

2 x 15

B2

Wiper for Ankle Rocker

2 x 25

B3

Toe Ups for Ankle Rocker

2 x 20

B4

Shuffle for Ankle Rocker

2 x 25

C1

Zig Zag Back Cut Around Cones

6 x 1

C2

Neural Perplexity Reverse

6 x 1

D1

Bench Press

5, 3, 1 @ 55, 70, 80 %

D2

Cuban Press

2 x 8

E1

Bench Press Eccentric

4 x 1 @ 85 %

E2

Bench Press

4 x 5 @ 30 %

E3

Dumbbell Incline Press

4 x 5 @ 30 %

E4

Rack Band Push Up

4 x 5

F1

External Rotation Band

5 x 8

F2

Pull Up Eccentric

5 x 1 @ 0:07

F3

Cuban Press Standing Band

5 x 8

G1

Dips

5 x 8

G2

Chin up Eccentric

5 x 1 @ 0:07

G3

Dumbbell Shoulder Press Eccentric

5 x 2 @ 85 %

H1

JM Dumbbell Press Eccentric

4 x 1 @ 85 %

H2

EZ Bar Curl

4 x 1 @ 85 %

H3

Wrist Ulna Flexion Partner Eccentric

4 x 1 @ 0:07

H4

Wrist Radial Flexion Partner Eccentric

4 x 1 @ 0:07

I1

Wrist Pronation Partner Eccentric

3 x 1 @ 0:07

I2

Wrist Supination Partner Eccentric

3 x 1 @ 0:07

I3

Single Arm DB Farmers Carry

3 x 80 @ 40

I4

Contralateral Isometric Flexion Band

3 x 0:30

I5

Contralateral Isometric Extension Band

3 x 0:30

Tuesday
Hockey 92 5DY WD Con-L BSQ

A

Hockey Neurological Reprogramming Warm

For Completion

B1

Single Leg Squat for Ankle rocker

2 x 15

B2

Wiper for Ankle Rocker

2 x 25

B3

Toe Ups for Ankle Rocker

2 x 20

B4

Shuffle for Ankle Rocker

2 x 25

C1

L Cone Agility Drill

6 x 1

C2

Neural Perplexity Forward

6 x 1

D1

Back Squat

5, 3, 1 @ 55, 70, 80 %

D2

Cuban Press Incline Figure 8

2 x 8

E

Back Squat

8 x 92 @ 2

F1

Leg Press Single Leg 2POC

3 x 10 @ 80 %

F2

OC DB Single Leg RDL

3 x 8 @ 90 %

F3

Hip Flexor Prone OC Contralateral

3 x 10 @ 80 %

G1

Dumbbell Step Up

3 x 5 @ 85 %

G2

Glute Ham OC Advantage Position

3 x 10

G3

Bench Adduction

3 x 10

H1

Glute Ham Bar Lift OC

3 x 10 @ 90 %

H2

Eccentric DB Psoas Single Leg Squat

3 x 5

H3

Bench Abduction

3 x 10

I1

Partner Abs

1 x 0:30

I2

Band Hip Traction

3 x 3:00

I3

Glute Ham Hang

3 x 3:00

Tuesday
Spring Ankle - Slow Progression: Week 1 Day 3

A1

Spring Ankle 1

1 x 20

A2

Spring Ankle 2

1 x 20

A3

Spring Ankle 3

1 x 20

A4

Spring Ankle 4

1 x 20

A5

Spring Ankle 5

1 x 20

Wednesday
Hockey 92 5DY THD Con-U Bench

A

Hockey Pro/ Elite Dynamic Walking/Jogging Warm-up

B1

Single Leg Squat for Ankle rocker

2 x 15

B2

Wiper for Ankle Rocker

2 x 25

B3

Toe Ups for Ankle Rocker

2 x 20

B4

Shuffle for Ankle Rocker

2 x 25

C1

Z Cone Agility Drill

6 x 1

C2

Neural Perplexity Reverse

6 x 1

D1

Bench Press

5, 3, 1 @ 55, 70, 80 %

D2

External Rotation Band

2 x 8

E1

Bench Press Eccentric

4 x 1 @ 92 %

E2

Med Ball Pass One Arm

4 x 4 @ 12 lb

E3

Delt Bent Over Lateral Reactive Drop

4 x 0:05 @ 5 lb

F1

Dumbbell Incline Press Oscillatory

3 x 0:05 @ 90 %

F2

Dumbbell Shoulder Press Oscillatory

3 x 0:05 @ 90 %

F3

Dumbbell Bent Over Row OC

3 x 0:05 @ 90 %

G1

Close Grip Bench Press

3 x 0:05 @ 90 %

G2

Chin Up

3 x 0:05 @ 90 %

G3

Stiff Leg Ankle Hops

3 x 0:05

H1

Dips

3 x 0:05

H2

EZ Bar Curl

3 x 0:05 @ 90 %

H3

Wrist Ulna Flexion Reactive

3 x 0:05 @ 10 lb

H4

Wrist Radial Flexion Reactive

3 x 0:05 @ 10 lb

I1

Wrist Pronation Reactive

3 x 0:05 @ 10 lb

I2

Wrist Supination Reactive

3 x 0:05 @ 10 lb

I3

Single Arm DB Farmers Carry

I4

Contralateral Isometric Flexion Band

3 x 0:30

I5

Contralateral Isometric Extension Band

3 x 0:30

Thursday
Hockey 80 5DY FD EC-L SLDBSQ

A

Hockey Neurological Reprogramming Warm

For Completion

B1

Single Leg Squat for Ankle rocker

2 x 15

B2

Wiper for Ankle Rocker

2 x 25

B3

Toe Ups for Ankle Rocker

2 x 20

B4

Shuffle for Ankle Rocker

2 x 25

C1

T Cone Agility Drill

6 x 1

C2

Neural Perplexity Forward

6 x 1

D1

Dumbbell Split Squat Reactive

2 x 6

D2

Manual 4-Way Neck

2 x 6

E1

Dumbbell Split Squat Eccentric

4 x 2

E2

Hurdle Hop

4 x 4

E3

Squat Jump Sand Bag

4 x 4

E4

Reactive Box Drop Lunge Jump

4 x 4

E5

Partner Bench Adduction Eccentric

3 x 1

E6

Cuban Press Incline Figure 8

3 x 8

E7

Ankle Band Work

3 x 8

F1

SL Eccentric Partner Reverse Hyper

5 x 2 @ 0:05

F2

Eccentric DB Psoas Single Leg Squat

5 x 1 @ 85 %

F3

Partner Bench Abduction Eccentric

5 x 2 @ 0:05

G1

Bench Press Eccentric

3 x 0:05 @ 85 %

G2

Shoulder Press

3 x 0:05 @ 85 %

G3

Tricep Push Down

3 x 0:05 @ 85 %

H1

Band Hip Traction

1 x 1 @ 3:00

H2

Partner Leg Walks

1 x 0:30

H3

Glute Ham Hang

1 x 1 @ 3:00

Friday
Recovery Walking Workout

A

Hockey Neurological Reprogramming Warm

For Completion

B

Recovery Walk

1 x 20:00

Saturday
Recovery Walking Workout

A1

Hockey Neurological Reprogramming Warm

For Completion

A2

Recovery Walk

1 x 20:00

Thrower 5 Day Elite Triphasic Training 2 Peak -General Equipment BSQ