Mayhem Sports Performance is designed with the athlete in mind. MSP will focus on developing strength, power, speed, and conditioning to enhance performance on and off the playing field - no matter what sport you play (football, basketball, baseball, softball, volleyball, soccer, etc.) If you are looking to get an edge up on your competition then Mayhem Sports Performance is for you.


 
 
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Day 1

Warm-up:
Jog 2x20 Yards
Shuffle With Arm Swings 2x20 Yards
Backward Run 2x20 Yards
High Knee Pull to Chest x10 Yards + 10 Yard Burst
Lunge Walk x10 Yards + 10 Yard Burst
Ankle Pull to Stomach x10 Yards + 10 Yard Burst
Toe Reach Walk x10 Yards + 10 Yard Burst
Toy Soldier Walk x10 Yards + 10 Yard Burst
Sprint 2x20 Yards

Workout:
Deload Week
Core- Sit-Ups 2x10, TTB 2x10, Plank Hold 2x1 min
10x3 Power Clean on the Min @ 60-70%

Goblet Squat 3x45 Seconds * Rest 45 b/t sets
Push-Ups 3x45 Seconds  * Rest 45 b/t Sets
Ring Rows 3x45 Seconds * Rest 45 b/t sets

Lying Abduction 2x10
SL Hip Bridge 2x8 each leg  * Hold for a 2 count at the top

Day 2 2-01.png

Day 2

Warm-up:
Jog 2x20 Yards
Shuffle With Arm Swings 2x20 Yards
Backward Run 2x20 Yards
High Knee Pull to Chest x10 Yards + 10 Yard Burst
Lunge Walk x10 Yards + 10 Yard Burst
Ankle Pull to Stomach x10 Yards + 10 Yard Burst
Toe Reach Walk x10 Yards + 10 Yard Burst
Toy Soldier Walk x10 Yards + 10 Yard Burst
Sprint 2x20 Yards

Ladder Drills:
2 Feet Each Box, Icky Shuffle, 2 In-2 OUt Forward, Jumping Jacks, Scssors, Single Leg- Right and Left - Burst 5 Yards after each Drill

Workout:
Core-  V-Ups 2x10, Hollow Hold 2x12 Sec, Hollow Rolls 2x12, Plank Hold 2x1 min

Kb Swing 3x10
10x3 Back Squat on the Minute at 60%

Box Step -Ups 3x 45 Seconds * Rest 45 Seconds
Barbell Shoulder Press 3x45 Seconds * Rest 45 Seconds b/t sets
Band Lat Pull-Down 3x45 Seconds  * Rest 45 Seconds b/t Sets