Athletic Conditioning Workout

Dynamic Warm up – Circuit 1 (1 set each)

  • Walking Lunges x 20 yards
  • Side Squats x 20 yards
  • Straight Leg March x 20 yards
  • Buttkickers x 20 yards
  • Sprint build up x 25 yards @ 50-60% of max speed

Dynamic Warm up – Circuit 2 

  • T-Rotations x 10/side
  • Groiner Stretch x 5/side
  • Arm Circles x 10 each way
  • Carioca
  • A-Skips
  • Side Shuffles
  • Backpedals
  • Sprint build up x 25 yards @ 70-80% of max speed

Conditioning Circuit – 2 Rounds @ 1:3 Work/Rest Ratio (ex. If a set takes 10 seconds recovery would be 30 seconds before the next set). 3 minute recovery between rounds

  • Prowler Push – 4 Sets @ 50-75# x 20 yards
  • Agility Ladder (High Knees to Lateral Shuffle) Use two ladders in an “L” formation. Do 2 Sets each direction
  • M-Drill – 2 Sets each direction

Sprints – 4 Sets @ 70/80/90/100% of max speed.  Walking recovery between sets


  • 40 Yard Dash

Speed Endurance – 1 Set 

  • 300 Yard Shuttle (Two cones @ 25 yards apart.  Run down and back 6 times)

Speed Kills…Fat that is!

I must admit…this weather has me fired up!  As absurd as seventy degrees in early March may sound, I’m certainly not going to complain and I’m sure as hell going to take full advantage of it…particularly when it comes to my workouts.  I’ve always been a believer that we should all train like athletes and what better way to do so than kicking up the intensity with some speed and agility work. The fact is, many of us are athletes at heart. And the good news is, we can use some of the training methods the pros use to improve our overall fitness and shred fat as well!  Speed and agility work comes with many training advantages.  It helps improve balance and coordination, increases our efficiency at acceleration/deceleration and increases our ability to change directions quickly. Not only is this important for improved performance, but is key for injury prevention as well.  Also, with speed and agility work we get the fat burning benefits of high intensity training.  In fact there are numerous research studies that show you can burn more fat, increase your strength, and improve cardiovascular endurance in less time by utilizing high-intensity, low volume training into your routine.  Look at this way…when’s the last time you saw an overweight sprinter?  The answer is never! Reason being the majority of their training is at a very high intensity effort and with that comes high levels of calorie burning during and post-workout which contributes to maintaining their very strong, lean physique!

Before you begin, it should be noted that If you are just starting an exercise program, I recommend at least 12 weeks of aerobic base conditioning and muscular endurance training before adding speed training into your routine.

Now that you’re ready, get out and kickstart your heart with these fat torching speed and agility drills!

Note: Begin with a 10-15 minute dynamic warm up before performing the exercises.  Perform 1-2 sets if just starting out, 2-3 sets for  advanced exercises. Allow a full three minute recovery between sets.

40 yard sprints: Set up two cones 40 yards apart. Starting at one end, quickly run to the opposite side until you run past the cone. Gradually slow down, walk back to the starting point and repeat for a total of 4 to 6 repetitions.

Note: For beginners, run approximately at 60-80% of your maximum speed.  Intermediate, 85-100% of maximum speed.  Advanced, 100% and/or with a parachute or weight resistance (5-10% of your body weight).

M-Drill (Set up): You will need 5 cones for this drill. Begin by setting up 4 cones in a box formation, with each cone spaced 10 yards apart. Then place the fifth cone in the middle of the square.

M-Drill (Exercise): Begin at the bottom left corner (Cone 1). Quickly run to the cone straight ahead (Cone 2). Now, backpedal to the center cone (Cone 3), turn slightly right and run to the cone in the top right corner (Cone 4). Last, backpedal to the final cone in the bottom right corner (Cone 5), then finish by sprinting through Cone 4 straight ahead. Return to Cone 1 and repeat for a total of 2-3 reps before repeating the sequence in the opposite direction.

Medicine Ball Reverse Scoop Toss to Sprint: Begin with a medicine ball weighing 5-10% of your body weight. Beginning in an athletic stance, then explosively jump while swinging and tossing the ball over your head behind you as far as you can.  Immediately sprint to retrieve it and repeat for 4-6 repetitions.

Shuffle Drill:  Place two cones 5 yards apart from one another.  Perform a burpee, quickly hop to your feet and quickly shuffle sideways to the opposite cone and perform another burpee.  Repeat until you have shuffled down and back a total of 5 times.

Stroops – Asymmetrical Bar Training


Asymmetrical bar training (ABT) is a relatively new method of training that can enhance balance while improving core strength and rotational power. Essentially, ABT uses a rigid bar with resistance on only one end to create an unbalanced load to the exercise. This triggers the body’s natural tendency to counterbalance (“anti-rotate”) the force resulting in an increased challenge on the core muscles and spine stabilizers. Stuart McGill PhD who is a leading researcher on spine health related to exercise and sport performance states that “anti-rotation is a critical component for spine health and core performance.” Furthermore, ABT can be used to improve rotation force and creates a three dimensional movement throughout the body having a huge carryover into rotational sports like golf and baseball or even simple everyday activities like picking up your kids or doing yard work.

ABT can be used with a cable machine at the gym or more commonly, with resistance tubing. Exercises using movements like rotation, chopping, or even traditional exercises while stabilizing the bar from a variety of angles is a very effective way of adding another element to your fitness program. Begin with slower movements to build a solid foundation of balance and core strength. Once good control has been established, explosive and ballistic motions can be used for increasing power and improving conditioning.

Outlined below are three foundational exercises that will develop core strength, balance, power, and overall athleticism. Once you’ve mastered the basic movements, then add in the progressions for more challenge.

Chest Press:

Begin with your back facing the anchor point with the bar against your chest, making sure the resistance band in lined up with your right arm. Standing in a split stance with your left leg forward, engage your core muscles and press the bar away from you until your arms are both fully extended while keeping the bar at chest level. With control return the bar to the starting position and repeat the movement for 30 seconds then switch sides.

Progressions: Press from a neutral stance (feet hip width apart), add a forward step from neutral stance, add forward jump.

Stationary Lunge with Row:

Begin by facing the anchor point with the bar at chest level and your arms fully extended making sure the resistance band is lined up with your right arm. Standing in a split stance with your left leg forward, engage your core muscles, descend into your lunge and pull the bar toward you until it reaches your chest. With control return to the starting position and repeat the movement for 30 seconds then switch sides.

Progression: Add forward or backward movement to the lunge or try with a split jump

Low to High Chops (a.k.a. Slap Shots):

Begin in a split stance your left foot forward and your back facing the anchor point with the bar pointing towards the floor at approximately a 45 degree angle. Your right hand should be in an open (palms up) grip. Make sure the resistance band in lined up with your right arm and your hips are facing towards the bar.. Engage your core muscles and use your hips and arms to rotate the bar until your hips become square and the bar is parallel to the floor. With control return the bar to the starting position and repeat the movement for 30 seconds then switch sides.

Progression: Increase Speed and/or add in a shuffle

Places to find asymmetrical resistance bars:

Partner Training for Better Results

When it comes to recreational activity, traditional strength and cardio programs are effective in a general sense, but can lack in preparing us for the specific demands that these activities bring. Factors like quickness, balance, reaction time, and specific strength are skills that are needed in the majority of all recreational sports. One of my favorite ways to improve these areas during training is by incorporating partner exercises. Partner exercises are a great way to add variety to your fitness program and can easily add the specificity that is needed for your favorite activities. Plus it brings a more unstructured and “play-like” feel into the mix by adding an element of fun without compromising the fitness. Half the time you get so lost in the activity itself you don’t even realize how physically demanding they are until the drill is over. With a little bit of creativity and a challenging workout partner the sky is the limit.

Here are five of my favorite partner drills that I like to use. Either mix a few of them into the workout or use all five for a complete training session.

Stabilization with Partner push: Begin in an athletic stance, holding a stability ball directly in front of you with arms fully extended. Your partner will then apply pressure to the stability ball at various angles while you try to maintain the athletic stance and ball position. You will feel this in both your arm and core muscles. Continue for 30-60 seconds and then switch.

Plank/Lateral Hop Combo: Have your partner begin in a low or high (push up) plank position. Pick a point on your partner that you feel confident enough and laterally hop over your partner once in each direction. Quickly drop into a plank position while your partner simultaneously stands up and now hops over you once each way. Continue alternating in this fashion for a full minute.

Partner Row: Using a TRX, you and your partner will each take one handle. Both will begin by using their right arm in a staggered stance with their left foot forward while facing each other. Keep the TRX taught between the two of you, with your arm fully extended and your partners arm bent at 90 degrees with their elbow past the midline of their body. Begin to pull (row) as your partner applies maximum resistance, but still allowing their arm to fully extend until yours reaches a 90 degree bend. Continue rowing back and forth against each other for a total of 10 repetitions each.

Single Leg Balance w/Medicine Ball Chest Pass: Both will begin by balancing on one leg with about a 45 degree bend in the knee. Using a medicine, quickly pass the ball back and forth to one another at chest level for 30 seconds. Stand up, shake it out, and repeat on the opposite leg.

Blocking Sled: Begin with a stability ball directly between you and your partner at chest level. Provide maximum resistance against your partner while still allowing them to move as they push forward against you as you continue to move backwards similar to a blocking sled, keeping pressure on the ball between you. Continue for about 5-10 yards, and then switch pushing/resisting roles. Repeat for 2-3 reps each.

Burpee and Front Punch Combination

his week’s exercise combines two of my favorites…burpees and punches.  Now I know most people don’t care for the first one, but when it comes to straight punches let’s face it…it feel good!  Great for the arms, amazing cardio, and excellent stress relief, anger management…whatever you want to call it!

You can do this drill solo or with a partner holding the bag.  A heavy bag is used in our video, but a kick/punch shield works great too.

Basic set up is starting off with 10 punches immediately followed by 2 burpees.  From there we decrease the punch count by two, while increasing the burpee count be two each time, until we reach 2 punches and 10 burpees to finish the set.  Basically it breaks down like this:

  • 10 punches/2 burpees
  • 8 punches/4 burpees
  • 6 punches/6 burpees
  • 4 punches/8 burpees
  • 2 punches/10 burpees
Of course, this isn’t the only rep scheme you have to use.  Pretty much any combination will suffice.  Feel free to play around with it.More details are explained in the video above.So check it out and enjoy!

Training Ropes

Using training ropes in your fitness routine provides a fun and unique type of training stimulus. The exerciser must train with a continuing velocity by using their arms to maintain a wave-like motion throughout the entire length of the rope leaving no lull in action!  Of course this is easier said then done…even highly fit exercisers are shocked at the difficulty of maintaining the wave for as little as 20 seconds their first time using it!

Training ropes come in a variety of sizes, ranging from 30-50′ in length, 1-2″ in diameter, and 12-40 lbs in weight. Basically, the larger the rope, the more challenging it is to keep it moving.  More advanced exercisers will find the medium to larger rope as the most ideal (40-50’/20+ lbs).  And if you are just beginning a fitness program the shorter/lighter rope (30-40’/up to 20 lbs) will provide plenty of challenge.

Of course implementing training ropes into your fitness routine has many physical benefits. Cardiovascular endurance increases,  noticeable improvements in strength and power are found, and a rope workout is a great calorie burner for individuals trying to improve body fat.  A variety of exercises and movements can be used at different angles and positions, giving you a complete and well-rounded workout.  So whether you are an MMA fighter, weekend warrior, or just looking for training variety…the ropes are an absolute must!


Circuit 1 – 3 sets @ 30 s/exercise. Rest 30-60 s between pairs

1. Alternating Waves x 30 seconds/Burpees x 30 seconds

2. Double Waves x 30 seconds/Split Jumps x 30 seconds

3. Circle Waves x 30 seconds/Iceskaters x 30 seconds

4. Flips x 30 seconds/Side shuffles x 30 seconds

Rest 2-3 minutes before moving to circuit 2

Circuit 2 – 3 sets @ 30 s/exercise.  Rest 30-60 s between pairs

1.  Alternating Circles x 30 seconds/Wall Acceleration Drill x 30 seconds

2.  In Outs x 30 seconds/Quick Feet x 30 seconds

3.  Big Waves x 30 seconds/Squat Jumps x 30 seconds

4.  Jumping Jacks x 30 seconds/Mountain Climbers x 30 seconds


Combination Training for Overall Fitness

At last the New Year is upon us!  It’s the opportunity we embrace every year to finally get back in shape.  While our ambition to make this year our best may be at a peak, the normal day to day grind still carries over into the New Year.  Many of us still have limited time due to work, family, and other obligations. And with so many areas of fitness to address it can be challenging to fit enough cardio, strength, flexibility, and core training in on a weekly basis.  Being efficient with our time at the gym is more important than ever.  The question is how?  By integrating it all into each workout session.  This workout style is also referred to as combination training.  The objective is to format the workout by using circuits that focus on each component in each training session. This style of workout is great because we end up spending less time in the gym while reaping all the same training benefits. Here is a breakdown on how to format an integrated training session.

Dynamic Warm Up

Dynamic warm up is the process of prepping the body for the demands of a workout. This is done by using active flexibility and movement patterns similar to the exercises that will be used during the workout.  Unlike traditional stretching, a dynamic warm up is performed by using opposing muscle groups and/or controlled momentum to take a joint/muscle through the full available range of motion.  This helps improve joint stability, increases body awareness, and helps raise the body’s core temperature, thereby decreasing risk of injury and improving workout performance.

Plyometric and Athletic Drills (Circuit 1)

Plyometric exercises include any movement that involve a rapid pre-stretch of a muscle and is immediately followed by a muscular contraction.  Examples of this would include throwing a medicine ball, jumping, or skipping.  These exercises are great for improving speed, strength, and the rate of muscle contractions.  Athletic drills are also included in this circuit.  They are similar to plyometrics with the exception that these drills are geared more towards locomotion.  The goal of athletic drills is to improve quickness, reaction time, and agility.  Athletic drills are challenging, fun, and a great way to improve cardiovascular fitness.  The plyometric and athletic drill circuit is usually done at the beginning of the workout. These exercises tend are the most demanding and are best performed earlier in the workout.

Balance and Strength (Circuit 2)

Balance enables a person to maintain their center of gravity during movement and in stationary positions. This can be the case during a sporting event or in simple day to day activities. Also, improving balance can help increase joint stability, improve posture, and help increase overall strength.  And best of all, balance exercises are easy to implement with traditional strength moves.  An overhead press can easily be performed on a stability ball, a single leg squat can replace a two legged squat.

For strength exercises you want to select exercises that challenge each of the primary movements of the human body.  This would include a pushing exercise, a pulling exercise, and a squat and/or lunge.  For added challenge and time-efficiency, multiple movements can be combined in one exercise.  An example would be a dumbbell squat with a bicep curl to an overhead press.

Core (Circuit 3) 

The core consists of all the muscles that connect into the lumbo-pelvic-hip complex.  In other words, all the muscles of the trunk and pelvis.  The core plays a major role in helping us maintain stability during functional movements and is a key component in reducing the risk of injury.  In general, core movements should consist primarily of rotation, extension, and isometric holds.  Movements that emphasize flexion movement similar to a crunch should be used in moderation.

Flexibility Cool down 

Cool down should consist of at least 5-10 minutes of static stretching and/or self-myofascial release (SMR).  Static stretching is the process of passively taking a muscle to the point of tension and holding the stretch for between 20-60 seconds. This will help reset the length of the muscles that were worked and help maintain and improve mobility.  SMR involves applying pressure to the muscle by using a bio-foam roller and can help eliminate adhesion/knot build up due to training.  Slowly roll along your muscles until a “tender point” is located. Rest on the tender point for 30-60 seconds or until there is a 75% reduction in pain felt.

Please refer to the sidebar for a sample workout and/or check out the video link for demonstrations of the following workout.

Jason Wanlass, the owner of Champion Fitness Training in Meridian, has more than 16 years experience in the fitness industry. Contact him at or


Integrated Strength & Conditioning Workout

Dynamic Warm up (1 set x 10 reps)

  • Leg Swings
  • MB Reverse Wood Chops
  • T-Rotations
  • Lunge w/twist
  • Cat/Cow Stretch

 Plyometric & Athletic Drills (2-3 Sets x 5-10 reps)

  • Squat Jumps
  • MB Chest Pass
  • Lateral Shuffle
  • Pro Agility Drill

 Strength & Balance (2-3 Sets x 12-20 reps)

  • Single Leg Squats
  • Split Lunge w/cable row
  • Pushups
  • TRX Rear Fly

 Core (2-3 Sets x 15-20 reps)

  • Standing Torso Rotations
  • Plank
  • Cobra


  • Hamstrings
  • Quads
  • Hip/Glute
  • Hip Flexors
  • Chest
  • Lats/Upper Back
  • Low Back


Plyometric training is for everyone

“Plyometric Training”Bounding, jumping, catching and throwing oh my!  These are some of the common exercises you may hear of when it comes to plyometrics.  But what exactly is plyometrics?  When you break the word down into its greek roots, plyometric literally means to increase measure (plio = more; metric = measure).  Specifically, plyometric training refers to activities that allow a muscle to reach maximal force in the shortest period of time (NSCA 2000).  This is accomplished by incorporating the stretch-shortening cycle.  Simply put, any movement that involves a rapid prestretch and is immediately followed by a muscular contraction.  A great example can be seen when you watch a basketball player jumping for a rebound.  He or she quickly descends into a quarter squat position (prestretch) then immediately counters with a muscle contraction by jumping explosively for the rebound.  Two things happen during this movement.  First, there is an increase in the rate of muscle force and second, there is an increase in the number of muscle fibers recruited during the contraction.  With this comes many physical benefits.  Increases in muscular strength and power, mobility in selected joints, and improved athletic performance to name a few.  But plyometrics isn’t necessarily limited to the athlete or weekend warrior.  Today many trainers and coaches use plyometrics with all levels of clients.  Whether it’s a profession athlete looking to improve their vertical jump or a grandparent looking to improve their balance and stability getting up and down the stairs, both can benefit from plyometric training..

It should be noted however, that training should vary per individual.  With that being said, there are certain guidelines that should be followed when introducing plyometric training into your routine:

  1. Proper Warm up. A thorough set of warm up exercises should preceed any workout, particularly plyometrics. Spend at least 10-15 minutes implementing a dynamic warm up before you begin.
  2. Master the basics. Learning basic jumps and landing mechanics is key before advancing to more complex exercises. Begin with jumping in place drills and focus on properly landing and absorbing impact. Once a strong foundation has been developed, traveling hops, jumps, and bounds can be introduced.
  3. Allow Recovery. Because intensity is generally higher in plyometrics, allowing full recovery is extremely important. As a guideline, as much as 3-4 minutes between sets or working at a 1:3 ratio. In other words, if your set lasts 20 seconds, recovery should be 60 seconds. Also, there should be at least 1-2 days of recovery between plyometric workouts. Like weight training, you should not work the same muscle groups on consecutive days.
  4. Proper Footwear Make sure you have a high quality athletic shoe. Also, work on surfaces that have good shock-absorbing qualities like grass apposed to cement.
  5. Watch your volume. Volume is simply the total amount of repetitions per workout. For example, if you perform an exercise fo 3 sets of 15 reps, your total volume would equal 45 (3 x 15 = 45). The recommended amount of volume ranges is based on skill level. The National Strength and Conditioning association recommends the following volume ranges; 80 to 100 for beginner (no experience), 100 to 120 for intermediate (some experience), 120 to 140 for advances (considerable experience).

Here are a couple basic exercises to try! Please check out the video to see for details, variations and modifications for each. I also recommend the book “Jumping into Plyometrics” by Donald Chu.

Squat Jumps: Engage your core muscles and quickly lower into a quarter-squat position and then explode upward. Sink your hips and flex at your knees as you land and hold for 2-3 seconds. Repeat for a total of 10 reps.

MB Chest Pass: Hold a 6 to 10 lb medicine ball at chest level facing a solid wall. Engage your core muscles and quickly lower into a quarter-squat position and then forcefully extend your hip, knee, and arms, releasing the ball. Absorb the catch of the medicine ball as it bounces off the wall, by sinking your hips and flexing your knees and arms. Hold this position and then repeat the steps above for 10 reps.

Jason Wanlass, the owner of Monster Personal Training & Athletic Conditioning in Meridian, has more than 16 years’ experience in the fitness industry. Contact him at or

Get ready for the slopes before the snow hits

For many of us, that winter chill in the air can only mean one thing – ski and snowboard season is right around the corner.

While we eagerly wait for the first snowflake to hit, there is no better time to get ready physically.

Whether you’re a novice or an experienced rider, the first day on the mountain can often be a humbling experience, leaving your body sore and exhausted. In our haste for fresh powder, it’s easy to forget the vigorous demands a day on the slopes brings. Why not make this the year you prepare for it?

While a traditional strength and cardio conditioning program is important for any sport, a solid ski-conditioning program should focus on improving core strength, power, balance and reactive components as well.

In conjunction with your current fitness routine, add these exercises into the mix two to three times a week, and you’ll feel more like master of the mountain this season.

SINGLE LEG BALANCE:  Stand with tall posture and contract your core muscles.  Slowly lift one leg 4-6 inches of the ground while maintaining balance and posture.  Balance for 1 minute and repeat on the opposite leg.  For more challenge, try balancing on a BOSU.

BOSU MOGUL HOPS:   Hold onto a stable object. Stand on top of a BOSU with your feet together, pointing at 11 o’clock with your knees slightly flexed.  Contract your abdominals, hop and rotate your body to 1 o’clock, sinking your hips as you land.  Quickly hop back to 11 o’clock and repeat from the 11 to 1 position for 30-60 seconds.  For more challenge, perform the exercise with no hands without compromising control.

BENCH DIPS:  Position your body perpendicular to a flat bench.  Place your hands just outside your hips.  Lift your hips up and slightly away from the bench, maintaining tall posture.  Keep your heels on the ground and your legs straight.  Staying upright, slowly lower yourself toward the ground until both arms are bent at a 90 degree angle.  Push yourself back to an upright position.  Repeat for 10-15 repetitions.  For an easier option, bend your legs to a 90 degree angle and repeat the same movement.

BOX JUMPS: Stand slightly behind a 12- to 24-inch box or platform. Squat down, and quickly jump on top of the box. Try to land softly, sinking your hips as you land. Step off of the box and repeat for 10 to 15 repetitions. For an added challenge, jump continuously on and off of the box for the same number of repetitions.

SIDE PLANK: Lie on your side. Keep your body in a straight line with your legs stacked on top of one another. Prop your arm underneath your body. Position your opposite hand onto your hip. Contract your abs, and slowly lift your hips toward the ceiling until your body is positioned straight from head to toe. Hold for two to four seconds, and then slowly lower your hips to the floor. Repeat for 10 to 15 repetitions before switching sides. For an easier option, bend your legs at a 90-degree angle while performing the exercise.

ICE SKATERS: Stand and balance on your right leg with your core contracted. Hop sideways to your left side, squatting down and touching the ground across your body with your right arm. Stay low with your chest out, and quickly spring back to your right side repeating the same move, touching down with your left arm. With control, continue this sequence for 20 to 30 repetitions.

V-SIT w/MEDICINE BALL FIGURE 8’s:  Sit upright and recline a few inches while maintaining good posture.  Support your body weight on your sitting bones while keeping your chest out, shoulders back, and abdominals contracted.  Hold a 4-8 lbs. medicine ball in front of you, slowly move the ball in a figure 8 pattern while rotating your torso.  Repeat for 10 repetitions per side.

Jason Wanlass is the owner of Monster Personal Training & Athletic Conditioning in Meridian, has 15 years of experience in the fitness industry. Contact him at or

Feed your need for speed with these athletic drills

Speed and power anyone?

Many of us enjoy watching athletes perform amazing physical feats. Whether it’s Usain Bolt screaming down the track during the Olympic Games or Serena Williams hitting a rocket serve at Wimbledon, we can’t help but marvel at their athleticism.

The fact is, many of us are athletes at heart. And we can use some of the training methods the pros use to improve our overall fitness.

Incorporating athletic drills into a routine helps improve balance and coordination, increases our efficiency at speeding up and slowing down and increases our ability to change directions quickly. All of that is important for improved performance and injury prevention.

So whether you’re wanting to dominate in flag football this fall or just looking to add a variety to your routine, try adding these drills to the mix once or twice a week.

Perform these exercises after an active 15- to 20-minute warm-up.

REACTION BALL: Stand about four to six yards from a solid wall. Throw a reaction ball against the wall and try to catch it as it bounces back. If the ball gets past you, retrieve it as quickly as possible and return to the starting position. Repeat for 10 to 15 reps.

40-YARD SPRINTS: Set up two cones 40 yards apart. Starting at one end, quickly run to the opposite side until you run past the cone. Gradually slow down, walk back to the starting point and repeat for four to six repetitions.

Note: If you have not sprinted in a while, run at 60-80 percent of your maximum speed.

AGILITY LADDER (LATERAL IN INS): Begin with your left side facing the agility ladder. Quickly shuffle down the ladder and back, landing on the balls of your feet, with both feet in each square. Repeat for two to three repetitions, then switch directions.

M-DRILL: You will need five cones for this drill. Begin by setting up four cones in a box formation, with each cone spaced 10 yards apart. Then place the fifth cone in the middle of the square.

To start the drill, begin at the bottom left corner (Cone 1). Quickly run to the cone straight ahead (Cone 2). Now, backpedal to the center cone (Cone 3), turn slightly right and run to the cone in the top right corner (Cone 4). Then backpedal to the final cone in the bottom right corner (Cone 5), then finish by sprinting through Cone 4 straight ahead. Return to Cone 1 and repeat for two to three reps before repeating the sequence in the opposite direction.

Hold a 6- to 12-pound medicine ball chest-level while standing about 3 to 5 feet from a solid wall. Beginning in an athletic stance, powerfully extend through your hips and legs as you throw the ball against the wall. The height of your throw should be about eye level. Drop into a quarter squat position as you catch the ball and repeat without pause for 30 seconds.

Contact Jason Wanlass, owner of Monster Personal Training & Athletic Conditioning in Meridian, at or