JamaicaAll Parishes
CELL: 1.876.351.1221
INDIVIDUALTEAM TRAINING
During this time of COVID we need to be creative and dedicated to our craft. It has beed very dificult for our athletes to stay on track with the unknown aspect of the "IF".
IF we will be in school
IF we will return to sports
IF we will return to normalcy
I prefer to cater to the "WHEN"
WHEN we return to school we will be ready excel academically.
WHEN we return to sports we will be prepared and in shape.
WHEN we return normality we will appreciate the second chance that has been bestowed upon us.
This program is designed for two aspects:
Individual Athlete Strength & Conditioning.
Team Non-Weight Room Training.
Let's all be prepared for the "WHEN"!
IF we will be in school
IF we will return to sports
IF we will return to normalcy
I prefer to cater to the "WHEN"
WHEN we return to school we will be ready excel academically.
WHEN we return to sports we will be prepared and in shape.
WHEN we return normality we will appreciate the second chance that has been bestowed upon us.
This program is designed for two aspects:
Individual Athlete Strength & Conditioning.
Team Non-Weight Room Training.
Let's all be prepared for the "WHEN"!
AGILITY DRILLS
LADDER DRILLS
HURDLE DRILLS
CONE DRILLS
FOOTWORK DRILLS
EXPLOSIVE STARTS
AGILITY DRILLS
WEEK 1 S&C WORKOUTS
MONDAY
- ATHLETIC WARM-UP
- STARTER: 5 ROUNDS
- 5 SQUAT JUMPS
- 5 EXPLOSIVE PUSH UPS
- SQUATS/ HIP BRIDGES/ WALL SIT…. 4X 25/ 25/ 1:00
- PUSH UPS/ PULL UPS/ PLANK… 4 X 25/ 10/ 1:00
- SIT UPS 50
TUESDAY
- ATHLETIC WARM-UP
- GO OUTSIDE AND WALK OFF 10 YARDS, 50 YARDS, 100 YARDS
- 5 X 10 YARDS @ 75%
- 5 X 10 YARDS @ 100%
- 5 X 50 YARDS
- 5 X 100 YARDS
- FINISH WITH 300 SHUTTLES FOR TIME (50 YARD & BACK 3X)
WEDNESDAY
- ATHLETIC WARM-UP
- GRAB A DECK OF CARDS….
- HEARTS = # OF SPLIT SQUAT JUMPS (EACH)
- CLUBS - # OF DIAMOND PUSH UPS
- DIAMONDS = # OF BURPEES
- 2 -10 = AMOUNT OF REPS
- ACE = 1:00 PLANK
- KING = 1:00 WALL SIT
- QUEEN = 1:00 LUNGE HOLD (:30 EACH)
- JACK = 1:00 SIDE PLANK (:30 EACH)
THURSDAY
- WARM-UP
- GO OUTSIDE AND WALK OFF 30 YARDS, 60, YARDS, AND 90 YARDS
- 3 X 30 YARDS @ 75%
- 3 X 20 YARDS @ 100%
- 3 X 60 YARDS @ 100%
- 6 X BUILD UP
- BUILD UP = 0-30 YARDS @ 75%, 30-60 YARDS @ 85%, 60-90 YARDS ALL OUT
- FINISH WITH 1 MILE COOL DOWN
FRIDAY
- ATHLETIC WARM-UP
- STARTER
- 50 BURPEES
- 60 PUSH UPS
- 50 PUSH UPS WITH HANDS ELEVATED
- 40 PUSH UPS WITH FEET ELEVATED
- 30 DIAMOND PUSH UPS
- 20 CLAP PUSH UPS
- WALKING LUNGES 100 EACH
- ABDOMINAL BICYCLES 100 EACH
SATURDAY
- ACTIVE RECOVERY 25 MINUTES
- BIKE, SWIMMING, OR LOW IMPACT TRAINING
- ATHLETIC WARM-UP
- STARTER: 5 ROUNDS
- 5 SQUAT JUMPS
- 5 EXPLOSIVE PUSH UPS
- SQUATS/ HIP BRIDGES/ WALL SIT…. 4X 25/ 25/ 1:00
- PUSH UPS/ PULL UPS/ PLANK… 4 X 25/ 10/ 1:00
- SIT UPS 50
TUESDAY
- ATHLETIC WARM-UP
- GO OUTSIDE AND WALK OFF 10 YARDS, 50 YARDS, 100 YARDS
- 5 X 10 YARDS @ 75%
- 5 X 10 YARDS @ 100%
- 5 X 50 YARDS
- 5 X 100 YARDS
- FINISH WITH 300 SHUTTLES FOR TIME (50 YARD & BACK 3X)
WEDNESDAY
- ATHLETIC WARM-UP
- GRAB A DECK OF CARDS….
- HEARTS = # OF SPLIT SQUAT JUMPS (EACH)
- CLUBS - # OF DIAMOND PUSH UPS
- DIAMONDS = # OF BURPEES
- 2 -10 = AMOUNT OF REPS
- ACE = 1:00 PLANK
- KING = 1:00 WALL SIT
- QUEEN = 1:00 LUNGE HOLD (:30 EACH)
- JACK = 1:00 SIDE PLANK (:30 EACH)
THURSDAY
- WARM-UP
- GO OUTSIDE AND WALK OFF 30 YARDS, 60, YARDS, AND 90 YARDS
- 3 X 30 YARDS @ 75%
- 3 X 20 YARDS @ 100%
- 3 X 60 YARDS @ 100%
- 6 X BUILD UP
- BUILD UP = 0-30 YARDS @ 75%, 30-60 YARDS @ 85%, 60-90 YARDS ALL OUT
- FINISH WITH 1 MILE COOL DOWN
FRIDAY
- ATHLETIC WARM-UP
- STARTER
- 50 BURPEES
- 60 PUSH UPS
- 50 PUSH UPS WITH HANDS ELEVATED
- 40 PUSH UPS WITH FEET ELEVATED
- 30 DIAMOND PUSH UPS
- 20 CLAP PUSH UPS
- WALKING LUNGES 100 EACH
- ABDOMINAL BICYCLES 100 EACH
SATURDAY
- ACTIVE RECOVERY 25 MINUTES
- BIKE, SWIMMING, OR LOW IMPACT TRAINING
WEEK 2 S&C WORKOUTS
MONDAY
- WARM-UP
- STARTER: 5 ROUNDS
- 6 SQUAT JUMPS
- 6 EXPLOSIVE PUSH UPS
- 6 STAGGERED PUSH UPS (SWITCH HAND POSITION EXPLOSIVELY EACH REP)
- SQUATS/ REVERSE LUNGE TO KNEE DRIVE/ WALL SIT…. 4X 25/ 12E/ 1:00
- PULL UPS/ LAYING SUPERMAN… 3 X FAILURE
- SIT UPS... 75
TUESDAY
- WARM-UP
- GO OUTSIDE AND WALK OFF 10 YARDS, 50 YARDS, 100 YARDS
- 5 x 10 YARDS @ 75%
- 5 X 10 YARDS @ 100%
- 7 X 50 YARDS
- 7 X 100 YARDS
- FINISH WITH 300 SHUTTLES FOR TIME (50 & BACK X 3)
THIS WEEK SHOULD BE BETTER THAN LAST WEEK. IF IT IS NOT,
YOU HAVE ANOTHER 300
WEDNESDAY
- WARM-UP
- GRAB A DECK OF CARDS…
- HEARTS = # OF SPLITS SQUAT JUMPS (EACH)
- CLUBS - # OF DIAMOND PUSH UPS
- DIAMONDS = # OF PUSH UPS TO SHOULDER TABS
- 2-10 AMOUNT OF REPS
- ACE = 1:00 PLANKS
- KING = 1:00 WALL SITS
- QUEEN = 1:00 LUNGE HOLD
- JACK = 1:00 SIDE PLANK (:30 EACH)
THURSDAY
- WARM-UP
- GO OUTSIDE AND WALK OFF 30 YARDS, 60 YARDS, AND 90 YARDS
- 5 X 30 YARDS @ 75%
- 5 X 30 YARDS @ 100%
- 5 X 60 YARDS @ 100%
- 6 X BUILD
- BUILD UP = 0-30 YARDS @ 75%, 30-60 YARDS @ 85%, 60-90 YARDS ALL OUT
- FINISH 1 MILE COOL DOWN
FRIDAY
- WARM-UP
- STARTER:
- 70 BURPESS FOR TIME
- 60 PUSH-UPS
- 50 PUSH UPS W HANDS ELEVATED
- 40 PUSH UPS W FEET ELEVATED
- 30 DIAMOND PUSH UPS
- 20 CLAP PUSH UPS
- 20 WALKING LUNGES… 100E
- BICYCLES… 100E
SATURDAY
- ACTIVE RECOVERY 30 MINUTES
- BIKE, JOG, SWIM, OR YOGA
- WARM-UP
- STARTER: 5 ROUNDS
- 6 SQUAT JUMPS
- 6 EXPLOSIVE PUSH UPS
- 6 STAGGERED PUSH UPS (SWITCH HAND POSITION EXPLOSIVELY EACH REP)
- SQUATS/ REVERSE LUNGE TO KNEE DRIVE/ WALL SIT…. 4X 25/ 12E/ 1:00
- PULL UPS/ LAYING SUPERMAN… 3 X FAILURE
- SIT UPS... 75
TUESDAY
- WARM-UP
- GO OUTSIDE AND WALK OFF 10 YARDS, 50 YARDS, 100 YARDS
- 5 x 10 YARDS @ 75%
- 5 X 10 YARDS @ 100%
- 7 X 50 YARDS
- 7 X 100 YARDS
- FINISH WITH 300 SHUTTLES FOR TIME (50 & BACK X 3)
THIS WEEK SHOULD BE BETTER THAN LAST WEEK. IF IT IS NOT,
YOU HAVE ANOTHER 300
WEDNESDAY
- WARM-UP
- GRAB A DECK OF CARDS…
- HEARTS = # OF SPLITS SQUAT JUMPS (EACH)
- CLUBS - # OF DIAMOND PUSH UPS
- DIAMONDS = # OF PUSH UPS TO SHOULDER TABS
- 2-10 AMOUNT OF REPS
- ACE = 1:00 PLANKS
- KING = 1:00 WALL SITS
- QUEEN = 1:00 LUNGE HOLD
- JACK = 1:00 SIDE PLANK (:30 EACH)
THURSDAY
- WARM-UP
- GO OUTSIDE AND WALK OFF 30 YARDS, 60 YARDS, AND 90 YARDS
- 5 X 30 YARDS @ 75%
- 5 X 30 YARDS @ 100%
- 5 X 60 YARDS @ 100%
- 6 X BUILD
- BUILD UP = 0-30 YARDS @ 75%, 30-60 YARDS @ 85%, 60-90 YARDS ALL OUT
- FINISH 1 MILE COOL DOWN
FRIDAY
- WARM-UP
- STARTER:
- 70 BURPESS FOR TIME
- 60 PUSH-UPS
- 50 PUSH UPS W HANDS ELEVATED
- 40 PUSH UPS W FEET ELEVATED
- 30 DIAMOND PUSH UPS
- 20 CLAP PUSH UPS
- 20 WALKING LUNGES… 100E
- BICYCLES… 100E
SATURDAY
- ACTIVE RECOVERY 30 MINUTES
- BIKE, JOG, SWIM, OR YOGA
WEEK 3 S&C WORKOUT
MONDAY
- WARM-UP
- STARTER: 5 ROUNDS
- 7 WEIGHTED SQUAT JUMPS (USE ANYTHING THAT WEIGHS 10-20 LBS)
- 7 SQUAT JUMPS
- 6 CLAP PUSH UPS
- TEMPO SQUATS (:03 DOWN, :03 HOLD, EXPLODE UP/ REVERSE LUNGE TO LATERAL LUNGE/ WALL SIT… 4 X 12/6E/1:00)
- SL HIP BRIDGE/ HIP BRIDGE/ ISO HOLD… 3 X 15E/15/1:00
- HR PUSH UP/ PLANK UP/ PLANK… 4 X 10/20.1:00
- PULL UPS/ DIPS… 3 X FAIL/FAIL
- SIT UPS… 100
TUESDAY
- WARM-UP
- GO OUTSIDE AND WALK OFF 10 YARDS, 50 YARDS, 100 YARDS
- 5 x 10 YARDS @ 75%
- 7 X 10 YARDS @ 100%
- 7 X 50 YARDS
- 7 X 100 YARDS
- FINISH WITH 300 SHUTTLES FOR TIME (50 & BACK X 3)
THIS WEEK SHOULD BE BETTER THAN LAST WEEK. IF IT IS NOT,
YOU HAVE ANOTHER 300
WEDNESDAY
- WARM-UP
- GRAB A DECK OF CARDS…
- HEARTS = # OF TEMPO SQUATS
- CLUBS - # OF REVERSE GRIP PUSH UPS
- DIAMONDS = # OF OPPOSITE ARM-LEG SUPERMAN
- 2-10 AMOUNT OF REPS
- ACE = 1 PUSH UP EVERY :10 FOR 1:00
- KING = 10 SQUATS/ :10 HOLD FOR 1:00
- QUEEN = 1:00 ISO CRUNCH
- JACK = 1:00 ISO BICYCLE
THURSDAY
- WARM-UP
- GO OUTSIDE AND WALK OFF 30 YARDS, 60 YARDS, AND 90 YARDS
- 5 X 30 YARDS @ 75%
- 7 X 30 YARDS @ 100%
- 7 X 60 YARDS @ 100%
- 7 X BUILD UP
- BUILD UP = 0-30 YARDS @ 75%, 30-60 YARDS @ 85%, 60-90 YARDS ALL OUT
- FINISH 1 MILE COOL DOWN
FRIDAY
- WARM-UP
- STARTER: 50 BURPESS FOR TIME
- 70 PUSH-UPS
- 60 DIPS
- 50 SHOULDER TAPS
- 40 PUSH UP JACKS
- 30 LOW PLANKS TO HIGH PLANK
- WALKING LUNGES… NON-STOP FOR
- 3:00 MINUTES (EVERY TIME YOU STOP ADD :30 SECONDS)
- V – UP 50
SATURDAY
- ACTIVE RECOVERY 30 MINUTES
- BIKE, JOG, SWIM, OR YOGA
- WARM-UP
- STARTER: 5 ROUNDS
- 7 WEIGHTED SQUAT JUMPS (USE ANYTHING THAT WEIGHS 10-20 LBS)
- 7 SQUAT JUMPS
- 6 CLAP PUSH UPS
- TEMPO SQUATS (:03 DOWN, :03 HOLD, EXPLODE UP/ REVERSE LUNGE TO LATERAL LUNGE/ WALL SIT… 4 X 12/6E/1:00)
- SL HIP BRIDGE/ HIP BRIDGE/ ISO HOLD… 3 X 15E/15/1:00
- HR PUSH UP/ PLANK UP/ PLANK… 4 X 10/20.1:00
- PULL UPS/ DIPS… 3 X FAIL/FAIL
- SIT UPS… 100
TUESDAY
- WARM-UP
- GO OUTSIDE AND WALK OFF 10 YARDS, 50 YARDS, 100 YARDS
- 5 x 10 YARDS @ 75%
- 7 X 10 YARDS @ 100%
- 7 X 50 YARDS
- 7 X 100 YARDS
- FINISH WITH 300 SHUTTLES FOR TIME (50 & BACK X 3)
THIS WEEK SHOULD BE BETTER THAN LAST WEEK. IF IT IS NOT,
YOU HAVE ANOTHER 300
WEDNESDAY
- WARM-UP
- GRAB A DECK OF CARDS…
- HEARTS = # OF TEMPO SQUATS
- CLUBS - # OF REVERSE GRIP PUSH UPS
- DIAMONDS = # OF OPPOSITE ARM-LEG SUPERMAN
- 2-10 AMOUNT OF REPS
- ACE = 1 PUSH UP EVERY :10 FOR 1:00
- KING = 10 SQUATS/ :10 HOLD FOR 1:00
- QUEEN = 1:00 ISO CRUNCH
- JACK = 1:00 ISO BICYCLE
THURSDAY
- WARM-UP
- GO OUTSIDE AND WALK OFF 30 YARDS, 60 YARDS, AND 90 YARDS
- 5 X 30 YARDS @ 75%
- 7 X 30 YARDS @ 100%
- 7 X 60 YARDS @ 100%
- 7 X BUILD UP
- BUILD UP = 0-30 YARDS @ 75%, 30-60 YARDS @ 85%, 60-90 YARDS ALL OUT
- FINISH 1 MILE COOL DOWN
FRIDAY
- WARM-UP
- STARTER: 50 BURPESS FOR TIME
- 70 PUSH-UPS
- 60 DIPS
- 50 SHOULDER TAPS
- 40 PUSH UP JACKS
- 30 LOW PLANKS TO HIGH PLANK
- WALKING LUNGES… NON-STOP FOR
- 3:00 MINUTES (EVERY TIME YOU STOP ADD :30 SECONDS)
- V – UP 50
SATURDAY
- ACTIVE RECOVERY 30 MINUTES
- BIKE, JOG, SWIM, OR YOGA
WEEK 4 S&C WORKOUT
MONDAY
- WARM-UP
- STARTER:
- 8 WEIGHTED SQUAT JUMPS (USE ANYTHING THAT WEIGHS 10-20 LBS)
- 8 CLAP PUSH UPS
- 7 WEIGHTED SQUAT JUMPS
- 7 CLAP PUSH UPS
- 6 WEIGHTED SQUAT JUMPS
- 6 CLAP PUSH UPS
----ALL THE WAY TO 1
- 1 WEIGHTED SQUAT JUMPS
- 1 CLAP PUSH UPS
- TEMPO SQUATS (:03 DOWN, :03 HOLD, EXPLODE UP/ SQUATS… 4 X 12/ 20)
- SL GOOD MORING/ BULGARIAN SPLIT SQUATS/ ISO HOLD… 3 X 10E / 15E
- HR PUSH UP/ PLANK UP/ PLANK… 4 X 10/20.1:00
- PULL UPS/ PUSH UPS… 3 X FAIL/FAIL (1:30 REST BETWEEN SETS)
- SIT UPS… 100
TUESDAY
- WARM-UP
- GO OUTSIDE AND WALK OFF 10 YARDS, 50 YARDS, 100 YARDS
- 5 x 10 YARDS @ 75%
- 10 X 10 YARDS @ 100%
- 10 X 50 YARDS
- 5 X 100 YARDS
- FINISH WITH 300 SHUTTLES FOR TIME (50 & BACK X 3)
THIS WEEK SHOULD BE BETTER THAN LAST WEEK. IF IT IS NOT, YOU HAVE ANOTHER 300
WEDNESDAY
- WARM-UP
- GRAB A DECK OF CARDS…
- HEARTS = # BURPESS
- CLUBS - # PUSH UPS & SHOULDER TAPS
- DIAMONDS = # SQUAT TO REVERSE LUNGE
- SPADES = V – UPS
- 2-10 = AMOUNT OF REPS
- ACE = 1 PUSH UP EVERY :10 FOR 1:00
- KING = 10 SQUATS/ :10 HOLD FOR 1:00
- QUEEN = 1:00 ISO CRUNCH
- JACK = 1:00 ISO BICYCLE
THURSDAY
- WARM-UP
- GO OUTSIDE AND WALK OFF 30 YARDS, 60 YARDS, AND 90 YARDS
- 5 X 30 YARDS @ 75%
- 7 X 30 YARDS @ 100%
- 7 X 60 YARDS @ 100%
- 7 X BUILD UP:
- BUILD UP = 0-30 YARDS @ 75%, 30-60 YARDS @ 85%, 60-90 YARDS ALL OUT
- FINISH 1 MILE COOL DOWN
FRIDAY
- WARM-UP
- STARTER: 50 BURPESS FOR TIME
- 70 PUSH-UPS
- 60 DIPS
- 50 SHOULDER TAPS (EACH)
- 40 PUSH UP JACKS
- 30 LOW PLANKS TO HIGH PLANK
- WALKING LUNGES… NON-STOP FOR 3:00 MINUTES (EVERYTIME YOU STOP ADD :30 SECONDS)
- V – UP 50
SATURDAY
- ACTIVE RECOVERY 30 MINUTES
- BIKE, JOG, SWIM, OR YOGA
- WARM-UP
- STARTER:
- 8 WEIGHTED SQUAT JUMPS (USE ANYTHING THAT WEIGHS 10-20 LBS)
- 8 CLAP PUSH UPS
- 7 WEIGHTED SQUAT JUMPS
- 7 CLAP PUSH UPS
- 6 WEIGHTED SQUAT JUMPS
- 6 CLAP PUSH UPS
----ALL THE WAY TO 1
- 1 WEIGHTED SQUAT JUMPS
- 1 CLAP PUSH UPS
- TEMPO SQUATS (:03 DOWN, :03 HOLD, EXPLODE UP/ SQUATS… 4 X 12/ 20)
- SL GOOD MORING/ BULGARIAN SPLIT SQUATS/ ISO HOLD… 3 X 10E / 15E
- HR PUSH UP/ PLANK UP/ PLANK… 4 X 10/20.1:00
- PULL UPS/ PUSH UPS… 3 X FAIL/FAIL (1:30 REST BETWEEN SETS)
- SIT UPS… 100
TUESDAY
- WARM-UP
- GO OUTSIDE AND WALK OFF 10 YARDS, 50 YARDS, 100 YARDS
- 5 x 10 YARDS @ 75%
- 10 X 10 YARDS @ 100%
- 10 X 50 YARDS
- 5 X 100 YARDS
- FINISH WITH 300 SHUTTLES FOR TIME (50 & BACK X 3)
THIS WEEK SHOULD BE BETTER THAN LAST WEEK. IF IT IS NOT, YOU HAVE ANOTHER 300
WEDNESDAY
- WARM-UP
- GRAB A DECK OF CARDS…
- HEARTS = # BURPESS
- CLUBS - # PUSH UPS & SHOULDER TAPS
- DIAMONDS = # SQUAT TO REVERSE LUNGE
- SPADES = V – UPS
- 2-10 = AMOUNT OF REPS
- ACE = 1 PUSH UP EVERY :10 FOR 1:00
- KING = 10 SQUATS/ :10 HOLD FOR 1:00
- QUEEN = 1:00 ISO CRUNCH
- JACK = 1:00 ISO BICYCLE
THURSDAY
- WARM-UP
- GO OUTSIDE AND WALK OFF 30 YARDS, 60 YARDS, AND 90 YARDS
- 5 X 30 YARDS @ 75%
- 7 X 30 YARDS @ 100%
- 7 X 60 YARDS @ 100%
- 7 X BUILD UP:
- BUILD UP = 0-30 YARDS @ 75%, 30-60 YARDS @ 85%, 60-90 YARDS ALL OUT
- FINISH 1 MILE COOL DOWN
FRIDAY
- WARM-UP
- STARTER: 50 BURPESS FOR TIME
- 70 PUSH-UPS
- 60 DIPS
- 50 SHOULDER TAPS (EACH)
- 40 PUSH UP JACKS
- 30 LOW PLANKS TO HIGH PLANK
- WALKING LUNGES… NON-STOP FOR 3:00 MINUTES (EVERYTIME YOU STOP ADD :30 SECONDS)
- V – UP 50
SATURDAY
- ACTIVE RECOVERY 30 MINUTES
- BIKE, JOG, SWIM, OR YOGA
Activities
GET INVOLVED
See Below For Our Institution,
Team And Game Sponsorship Levels
Team And Game Sponsorship Levels
EXECUTIVE
$50,000
TEAM
$25,000
MPGA'S SPONSOR
PROGRAM
We are excited to offer these benefits as part of our sponsor program which helps us build the minds of our future leaders.
