50 Box Jumps (24)
25 DB Thrusters
50 Double Unders
25 KB Swings
50 Walking Lunges
25 Knees to Elbows
50 Push Press
*20 Minute Cap
“We always can do more than we think we can do. Anyone who has ever achieved anything significant knows this. We always can work harder. We always can put in longer hours, expend more energy. We always can perform better.” -Rick Pitino
Programming should be kept simple, in my humble opinion.
Each workout should include several sets of a heavy lift. Again my mantra in the gym is to keep it simple. Choose a squat, deadlift, press or an oly lift. Move some heavy weight and leave little on the table. After the strength portion, follow it up with a 8 to 12 minute conditioning workout incorporating a variety of safe easy to execute lifts and mix it up in various combinations to hit the skills you need to do multiple reps efficiently while improving work capacity at the same time.
These workout are managable for most people and can be done for years on end. They leave plenty of room for the athlete to progress and continue to get stronger and more rounded for general fitness goals.
Bar none, I think the most important component will always be the amount of hard work the individual is willing to invest. This is always more important than the programming itself.
The workouts don't need to be complicated. They only need to be challenging while allowing the athlete to acheive his or her goals without risking injury or mental defeat.