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)

Set up a gym at home

There are many advantages to working out at home. One, it’s convenient. Two, there’s no extra commute or having to deal with the crowds at a health club. And best of all, you don’t need to spend a fortune or add another wing to your home for a massive home gym. There are many effective fitness tools on the market right now that are fun, affordable, and require minimal space. When choosing equipment there are a few things to consider. First, are the components that go into a fitness routine. From a movement standpoint the human body is built for pushing, pulling, rotating, raising/lowering one’s center of gravity, and locomotion. Your program should consists of strength training, balance & core conditioning, and cardiovascular endurance to cover all of these movements effectively. Remembering to choose equipment that is versatile is key for setting up a successful home gym. The second thing to consider is space. While it would be nice to dedicate an entire room for a gym, sometimes we don’t have that luxury. At a minimum try to designate at least a 10′ x 10′ area. This will give you enough space to perform basic athletic drills or exercises that use resistance tubing. Last thing to consider is cost. While all of the featured fitness products below are economically appealing, by no means do you need them all to get started. Purchase products that give you more variety first, then fill in the gaps as your budget allows.

Here are some of my favorite fitness tools that will provide a killer workout and give you the most bang for your buck.

TRX Suspension Trainer: is a body weight training tool that uses suspension straps from an overhead anchor point or from a door attachment. The user can adjust the angle of their body to make exercise easier or more challenging based on their strength and fitness level. You can perform over 100 exercise with the TRX using it for strength training, cardio, balance, core, and much more. A must have for any home gym!

Resistance Tubing: is perfect for duplicating all the exercises of cable machines at the gym without the price tag or space requirements. Resistance tubing is also a great tool for rotational core & strength exercises. At a minimum you should have at least three tubes. One with light, medium, and heavy resistance.

Stability Ball or a BOSU: Not only provides many strength, balance, and core options, but you can also duplicate many of the exercises that require a bench and with more challenge!

Agility Ladder and/or Jump Rope: A great cardio workout doesn’t have to be confined to a machine, especially when working out at home! Not only will your heart get pumping with an agility ladder and/or jump rope, but both tools are perfect for improving foot speed and athleticism.

Powerblocks or Select Tech Dumbbells: an entire dumbbell set condensed into one pair! The obvious advantage is the space you save, but also you end up saving more money in the long run when you compare the cost of buying individual dumbbells. Just insert the pin or turn the dial to select your weight and your ready to rock! Many weight range options exist with both Powerblocks and Select Tech dumbbells depending on your needs. And of course adding dumbbells to your home gym will give you countless exercise options for both strength and cardio!

Medicine Balls: are a great tool for core conditioning and for power exercises that require throwing. If you play any rotational sports like golf, tennis, or baseball, medicine balls are great for you’re looking adding some power to your game.

Jason Wanlass, owner of Monster Personal Training & Athletic Conditioning has more than 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