Try out Week:

Warm Up Early, Recover After

Each day will be split into two parts — before tryouts (a few hours prior) and after tryouts.

Before tryouts, our goal is to wake up the nervous system and prepare for high intensity without overtaxing your body. This light activation gets you moving, sharpens coordination, and primes your performance.

After tryouts, the focus shifts to recovery — mobility work, light movement, and circulation to flush out lactic acid and replace it with fresh nutrients, helping you bounce back faster.


  • Date: Monday August 25th

  • Goals:

    • Prepare the neuromuscular system to per form at high levels.

    • Recover from tryouts.

Part A, Pre tryouts:

Warm up.

3 sets of:

  • 25 Jumping Jacks

  • 5 Forward and Reverse lunge Right leg.

  • 5 Forward and Revers lunge Left leg.

  • 5 Inch worms with two push ups.

  • 6 Cossack Squats

  • 10 Air Squats

  • 10 Yards A Skip

  • 10 Yards B Skip

Prep Work:

16 EMOM

  • Minute 1: 0:30 High Knee Jump Rope

  • Minute 2: 7 Burpees

  • Minute 3: 20 Jumping Lunges

  • Minute 4: Rest

Part B Post Try-Outs, Mobility & Circulation:

3 Sets.

  • 5 Deep Squat to Up-dog

  • 6 Alternating Deep Lunge and twist to sky

  • 0:30 Peddle out feet

  • 0:30 Shadow Box

  • 0:30 Childs Pose

  • 0:30 Happy Baby

Then

  • 2:00 Couch Stretch Hold Each Side

  • 2:00 Foam Roll Each Muscle Group

    • Glutes

    • Hamstring

    • Calves

    • Quads

    • Tibialis

Additional Recovery

15-20 Minutes in the Sauna:

  • Accelerate muscle recovery.

  • Relaxes the muscles.

  • Accelerate neuromuscular recovery.

Cold Plunge:

  • Reduces swelling.

  • Delays soreness.

Nutrition/Hydration/Sleep

Nutrition.

  • Protein- 1 pound to 1 gram of protein.

    • Red Meat, Chicken, Fish, Eggs.

    • Yogurt, Tofu, Pea Protein.

  • Fat

    • Avocado, Nuts, Fatty Fish.

  • Carbohydrates

    • Vegetables, Fruits, Whole Grains

  • Hydration

    • Drink your body weight in ounces.

    • Include an electrolyte’s

      • LMNT

      • RE-LYTE

      • Salt

Sleep.

  • Sleep-8-12 Hours of Sleep

  • Date: Tuesday August 26th

  • Goals:

    • Prepare the neuromuscular system to per form at high levels.

    • Recover from tryouts.

Part A, Pre tryouts:

Warm up.

3 sets of:

  • 25 Jumping Jacks

  • 5 Forward and Reverse lunge Right leg.

  • 5 Forward and Revers lunge Left leg.

  • 5 Inch worms with two push ups.

  • 6 Cossack Squats

  • 10 Air Squats

  • 10 Yards A Skip

  • 10 Yards B Skip

Prep Work:

16 EMOM

  • Minute 1: 0:30 Cross Over Jump Rope

  • Minute 2: 5 Reverse Burpees

  • Minute 3: 10 Broad Jumps

  • Minute 4: Rest

Part B Post Try-Outs, Mobility & Circulation:

3 Sets.

  • 5 Deep Squat to Up-dog

  • 6 Alternating Deep Lunge and twist to sky

  • 0:30 Peddle out feet

  • 0:30 Shadow Box

  • 0:30 Childs Pose

  • 0:30 Happy Baby

Then

  • 2:00 Couch Stretch Hold Each Side

  • 2:00 Foam Roll Each Muscle Group

    • Glutes

    • Hamstring

    • Calves

    • Quads

    • Tibialis

  • Date: Wednesday August 27th

  • Goals:

    • Prepare the neuromuscular system to per form at high levels.

    • Recover from tryouts.

Part A, Pre tryouts:

Warm up.

3 sets of:

  • 25 Jumping Jacks

  • 5 Forward and Reverse lunge Right leg.

  • 5 Forward and Revers lunge Left leg.

  • 5 Inch worms with two push ups.

  • 6 Cossack Squats

  • 10 Air Squats

  • 10 Yards A Skip

  • 10 Yards B Skip

Prep Work:

16 EMOM

  • Minute 1: 0:30 High Knee Jump Rope

  • Minute 2: 7 Burpees

  • Minute 3: 20 Jumping Lunges

  • Minute 4: Rest

Part B Post Try-Outs, Mobility & Circulation:

3 Sets.

  • 5 Deep Squat to Up-dog

  • 6 Alternating Deep Lunge and twist to sky

  • 0:30 Peddle out feet

  • 0:30 Shadow Box

  • 0:30 Childs Pose

  • 0:30 Happy Baby

Then

  • 2:00 Couch Stretch Hold Each Side

  • 2:00 Foam Roll Each Muscle Group

    • Glutes

    • Hamstring

    • Calves

    • Quads

    • Tibialis

  • Date: Thursday August 28th

  • Goals:

    • Prepare the neuromuscular system to per form at high levels.

    • Recover from tryouts.

Part A, Pre tryouts:

Warm up.

3 sets of:

  • 25 Jumping Jacks

  • 5 Forward and Reverse lunge Right leg.

  • 5 Forward and Revers lunge Left leg.

  • 5 Inch worms with two push ups.

  • 6 Cossack Squats

  • 10 Air Squats

  • 10 Yards A Skip

  • 10 Yards B Skip

Prep Work:

16 EMOM

  • Minute 1: 0:30 Cross Over Jump Rope

  • Minute 2: 5 Reverse Burpees

  • Minute 3: 10 Broad Jumps

  • Minute 4: Rest

Part B Post Try-Outs, Mobility & Circulation:

3 Sets.

  • 5 Deep Squat to Up-dog

  • 6 Alternating Deep Lunge and twist to sky

  • 0:30 Peddle out feet

  • 0:30 Shadow Box

  • 0:30 Childs Pose

  • 0:30 Happy Baby

Then

  • 2:00 Couch Stretch Hold Each Side

  • 2:00 Foam Roll Each Muscle Group

    • Glutes

    • Hamstring

    • Calves

    • Quads

    • Tibialis

  • Date: Friday August 29th

  • Goals:

    • Prepare the neuromuscular system to per form at high levels.

    • Recover from tryouts.

Part A, Pre tryouts:

Warm up.

3 sets of:

  • 25 Jumping Jacks

  • 5 Forward and Reverse lunge Right leg.

  • 5 Forward and Revers lunge Left leg.

  • 5 Inch worms with two push ups.

  • 6 Cossack Squats

  • 10 Air Squats

  • 10 Yards A Skip

  • 10 Yards B Skip

Prep Work:

16 EMOM

  • Minute 1: 0:30 High Knee Jump Rope

  • Minute 2: 7 Burpees

  • Minute 3: 20 Jumping Lunges

  • Minute 4: Rest

Part B Post Try-Outs, Mobility & Circulation:

3 Sets.

  • 5 Deep Squat to Up-dog

  • 6 Alternating Deep Lunge and twist to sky

  • 0:30 Peddle out feet

  • 0:30 Shadow Box

  • 0:30 Childs Pose

  • 0:30 Happy Baby

Then

  • 2:00 Couch Stretch Hold Each Side

  • 2:00 Foam Roll Each Muscle Group

    • Glutes

    • Hamstring

    • Calves

    • Quads

    • Tibialis

  • Date: Saturday, August 29th

  • Goals:

    • Mobility

Yoga

Find a 30-60 Minute Yoga Routine