I double dare anyone to do this!!
ADRIAN PETERSON'S WORKOUT
Field:
Dynamic warm-up, 25 minutes
Biomechanics speed skill:
20 yards, 6 reps
Speed A-Skips
Quick knee and arm action
Plyometric bounding
4 step drive starts
Track:
1 Mile (7 minutes or better)
6x300m (42 to 46 seconds or better; walk around for rest, and start the next rep)
3x200m (29 seconds or better)
Hill:
Sprint: 10 reps
Sand
4 cone foot tap reaction (1-2-3-4 mix), 8 reps (2x4 cone positions)
Weight room:
Cluster 1
Dumbbell single press/dumbbell single fly: 4 sets of 10, 8, 6 and 4 reps (increase weight through sets on press, slight increase on the fly).
Dumbbell single bent row/dumbbell single bent rear lateral deltoid raise: 4 sets of 12, 10, 8 and 6 reps (increase weight on row, slight increase on rear deltoid raises).
Cluster 2
TRX cable forward plank extensions: 3 sets of 15 reps
Close grip bench press: 3 sets of 10 reps
Pullup: 3 sets of 10 reps (with 25-pound plate added)
Cluster 3
Incline dumbbell press: 3 sets of 8 reps
Cable row drop set: 3 sets of 4 weight settings, with 10 reps each
Stick situps: 3 sets of 25 reps
ABS Circuit
20-minute flow, no rest.
ADRIAN PETERSON'S WORKOUT
Field:
Dynamic warm-up, 25 minutes
Biomechanics speed skill:
20 yards, 6 reps
Speed A-Skips
Quick knee and arm action
Plyometric bounding
4 step drive starts
Track:
1 Mile (7 minutes or better)
6x300m (42 to 46 seconds or better; walk around for rest, and start the next rep)
3x200m (29 seconds or better)
Hill:
Sprint: 10 reps
Sand
4 cone foot tap reaction (1-2-3-4 mix), 8 reps (2x4 cone positions)
Weight room:
Cluster 1
Dumbbell single press/dumbbell single fly: 4 sets of 10, 8, 6 and 4 reps (increase weight through sets on press, slight increase on the fly).
Dumbbell single bent row/dumbbell single bent rear lateral deltoid raise: 4 sets of 12, 10, 8 and 6 reps (increase weight on row, slight increase on rear deltoid raises).
Cluster 2
TRX cable forward plank extensions: 3 sets of 15 reps
Close grip bench press: 3 sets of 10 reps
Pullup: 3 sets of 10 reps (with 25-pound plate added)
Cluster 3
Incline dumbbell press: 3 sets of 8 reps
Cable row drop set: 3 sets of 4 weight settings, with 10 reps each
Stick situps: 3 sets of 25 reps
ABS Circuit
20-minute flow, no rest.
