* DO NOT DO AN INCLINE MORE THAN 15 DEGREES - TOO

Transcription

1 Week 12 July 29th * See website for list of exercises and video A March Balance 1 x 10 each leg A March, A Skip, A Run 1 x 15yds each way Seated Arm Action 3 x 10 sec. Wall Run - Single Replacement x 6 each leg Jump Rope - 1:1 rest between each 15yd set Double Replacement x 6 each leg Ladder - If don't have speed ladder choose jump rope routine Forward Hops, S.L. Forward Hops, S.L. Lateral Hops, High Knee Run, Triple Replacement x 6 each leg High Knee Run 2 Each Hole x 1 Lateral High Knee Run 2 x 15yds each way : rest = walk back to start Low Knee Run x 1 Low Hurdles - Cont. w/ Line Hops if you do not have low hurdles Cross Over x 2-8 low hurdles in a row spaced 16in apart Backwards Icky Shuffle x 2 Agility - 3:1 rest between sets Forward DL Hops x 2 Single Leg Diagnol Hops Forward x 2 each leg 5 movement partner Reaction x 2 leading/following Forward SL Hops x 2 each leg High Knee Run x 2 Mirror Drill 2 x 10 sec. lx 2 each way Lateral SL Hops x 1 each way/leg Agility 4 Corner Partner Reaction x 2 leading/following 2 For./1 Back x 2 Agility - 3:1 rest between sets * If you don't have a partner continue with T Drill, L Drill, 5 Zig Zags Zig Zags ( sprint straights, shuffle angles) x 2 each way Plyos Plyos -2:1 rest between sets T Drill ( Sprint w/ Carioca on Top) x 2 each way Box Drop into Tuck Jump 3 x 3 Single Leg Vertical Jump 3 x 4 each leg W Drill ( Back Pedal/Sprint) x 2 each way Continuous S.L. Vertical Jumps 2 x 4 Band Vertical jumps or weighted squat jumps 3 x 6 Continuous For. S.L. Jumps 2 x 5 each leg Scissor Jumps 3 x 3 each leg Plyos Forward Tuck Jumps 3 x 10 Conditioning Conditioning - see diagram under SAQ - Conditioning Conditioning 30yds sprints 2 x 6 Full Gassers x 4 * suggested time = yd runs with active recovery x 17 * rest is walking back down incline Half Gassers x 3 * suggested time = Run 120yds in 18 sec., upon completion turn around and jog back * 3 min. rest between sets - rest between full = 90 sec./ Half = 45 sec. to the start. You have 42 sec. to get back to the start to begin your * DO NOT DO AN INCLINE MORE THAN 15 DEGREES - TOO next rep. Do not start your next rep early CLOSE TO SEASON TO STRESS AT HIGHER INCLINE DB Hip Swings 2 x 3 60 sec. ss Bridges 3 x 10 DB Snatch (power position) x 3 each arm60 sec. Back Squat 60% x 5 60 sec. ss with S.L. Bridges 3 x 10 each leg x 3 each arm60 sec. 75% x 3 60 sec. x 3 each arm * ss w/ 3 x 5 Tuck jumps + Ankle 85% x 1 60 sec. Step Ups x 4 each leg2 min. Band Series 1 x 15 95% 95% 3 x 1 3 min. rest ss w/ 3 way delt raises 3 x 4 e.w. x 4 each leg2 min. Shoulder Press 3 x 3 2 min. x 4 each leg RDL's 95% 3 x 3 Pull Ups 2 x AMAP 60 sec. S.L. Machine Hamstring Curl 3 x 6 each l 60 sec. S.B. Hamstring Curls 3 x 15 Lat. Pull Down 3 x 6 Tricep Push Down 2 x 6 Push Ups 2 x AMAP 60 sec. S.L. Squat (try w/o bench) BW 1 x 8 each leg S.L. Calf Raises 2 x 15 each leg

2 Week 12 July 29th Day 4 Day 5 Starts 5 x 10 yds 20 sec. rest Dot Mat - Choose Dot Mat Routine - If not able to do Dot Mat, Cont. w/ Jump Rope Agility Plyos Agility - 3:1 rest between sets 5 movement partner Reaction x 2 leading/following Conditioning Mirror Drill 2 x 10 sec. lx 2 each way Beep Test 4 Corner Partner Reaction x 2 leading/following - for 99 cents you can download the Beep Test onto your ipod or phone. Distance is 20 meters. You have to be passed the 20 * If you don't have a partner continue with T Drill, L Drill, 5 Zig Zags meter mark before the beep and you cannot start the next rep Plyos before it beeps.(there is only 1 beep each rep) Box Drop into Tuck Jump 3 x 3 Continuous S.L. Vertical Jumps 2 x 4 * If not able to do beep test, than do 2 mile run Continuous For. S.L. Jumps 2 x 5 each leg Forward Tuck Jumps 3 x 10 Conditioning Distance Reps Rest 120yds yds yds yds 6 25 * No additonal rest between sets. Rest is = rest for previous set Clean First Pull (power position) 60%/70% 2 x 3 60 sec. Clean (power position) 80% x 3 60 sec. ss Bridges 3 x 10 90% x sec. 95% 3 x sec. Bench Press 60% x 5 60 sec. 80% x 3 60 sec. 90% x 1 2 min. 95% 3 x 1 2 min. Bent Over Row 2 x 6 90 sec. RDL's 95% 2 x 3 Pull Ups 2 x AMAP 60 sec. Glute/Hams 2 x 6 DB Calf Raises 2 x sec.

3 Week 13 Aug. 5th * See website for list of exercises and video A March Balance 1 x 10 each leg A March, A Skip, A Run 1 x 15yds each way Seated Arm Action 3 x 10 sec. Wall Run - Single Replacement x 6 each leg Jump Rope - 1:1 rest between each 15yd set Double Replacement x 6 each leg Ladder - If don't have speed ladder choose jump rope routine Forward Hops, S.L. Forward Hops, S.L. Lateral Hops, High Knee Run, Triple Replacement x 6 each leg High Knee Run 2 Each Hole x 1 Lateral High Knee Run 2 x 15yds each way : rest = walk back to start Low Knee Run x 1 Low Hurdles - Cont. w/ Line Hops if you do not have low hurdles Cross Over x 2-8 low hurdles in a row spaced 16in apart Backwards Icky Shuffle x 2 Agility - 3:1 rest between sets Forward DL Hops x 2 Single Leg Diagnol Hops Forward x 2 each leg 5 movement partner Reaction x 2 leading/following Forward SL Hops x 2 each leg High Knee Run x 2 Mirror Drill 2 x 10 sec. lx 2 each way Lateral SL Hops x 1 each way/leg Agility 4 Corner Partner Reaction x 2 leading/following 2 For./1 Back x 2 Agility - 3:1 rest between sets * If you don't have a partner continue with T Drill, L Drill, 5 Zig Zags Zig Zags ( sprint straights, shuffle angles) x 2 each way Plyos Plyos -2:1 rest between sets T Drill ( Sprint w/ Carioca on Top) x 2 each way Box Drop into Tuck Jump 3 x 3 Single Leg Vertical Jump 3 x 4 each leg W Drill ( Back Pedal/Sprint) x 2 each way Continuous S.L. Vertical Jumps 2 x 4 Band Vertical jumps or weighted squat jumps 3 x 6 Continuous For. S.L. Jumps 2 x 5 each leg Scissor Jumps 3 x 3 each leg Plyos Forward Tuck Jumps 3 x 10 Conditioning Conditioning - see diagram under SAQ - Conditioning Conditioning 30yds sprints 2 x 6 Full Gassers x 4 * suggested time = yd runs with active recovery x 18 * rest is walking back down incline Half Gassers x 4 * suggested time = Run 120yds in 18 sec., upon completion turn around and jog back * 3 min. rest between sets - rest between full = 90 sec./ Half = 45 sec. to the start. You have 42 sec. to get back to the start to begin your * DO NOT DO AN INCLINE MORE THAN 15 DEGREES - TOO next rep. Do not start your next rep early CLOSE TO SEASON TO STRESS AT HIGHER INCLINE DB Hip Swings 2 x 3 60 sec. ss Bridges 3 x 10 DB Snatch (power position) x 3 each arm60 sec. Back Squat 60% x 5 60 sec. ss with S.L. Bridges 3 x 10 each leg x 3 each arm60 sec. 75% x 3 60 sec. * ss w/ 3 x 5 Tuck jumps + Ankle 85% x 1 60 sec. Step Ups x 4 each leg2 min. Band Series 1 x % 100% 3 x 1 3 min. rest ss w/ 3 way delt raises 3 x 4 e.w. x 4 each leg2 min. Shoulder Press 2 x 3 2 min. RDL's 95% 3 x 3 Pull Ups 2 x AMAP 60 sec. S.L. Machine Hamstring Curl 2 x 6 each l 60 sec. S.B. Hamstring Curls 2 x 15 Lat. Pull Down 2 x 6 Tricep Push Down 2 x 6 Push Ups 1 x AMAP 60 sec. S.L. Squat (try w/o bench) BW 1 x 8 each leg S.L. Calf Raises 1 x 15 each leg

4 Week 13 Aug 5th Day 4 Day 5 Starts 5 x 10 yds 20 sec. rest Agility Plyos Agility - 3:1 rest between sets 5 movement partner Reaction x 2 leading/following Conditioning Mirror Drill 2 x 10 sec. lx 2 each way Beep Test 4 Corner Partner Reaction x 2 leading/following - for 99 cents you can download the Beep Test onto your ipod or phone. Distance is 20 meters. You have to be passed the 20 * If you don't have a partner continue with T Drill, L Drill, 5 Zig Zags meter mark before the beep and you cannot start the next rep Plyos before it beeps.(there is only 1 beep each rep) * If not able to do beep test, than do 2 mile run Conditioning Distance Reps Rest 120yds yds yds yds 4 25 * No additonal rest between sets. Rest is = rest for previous set Clean First Pull (power position) 60%/70% x 3 60 sec. Clean (power position) 80% x 1 60 sec. ss Bridges 3 x 10 90% x sec. 100% 3 x sec. Bench Press 60% x 5 60 sec. 80% x 3 60 sec. 85% x 1 2 min. 100% 3 x 1 3 min. Bent Over Row 2 x 6 90 sec. RDL's 80% 2 x 3 Pull Ups 2 x AMAP 60 sec. Glute/Hams 2 x 6 DB Calf Raises 2 x sec.

5 Week 14 Aug. 12th Wall Run - Single Replacement x 6 each leg Double Replacement x 6 each leg Ladder - If don't have speed ladder choose jump rope routine Triple Replacement x 6 each leg High Knee Run 2 Each Hole x 1 Low Knee Run x 1 Cross Over x 2 Conditioning Backwards Icky Shuffle x 2 Beep Test Single Leg Diagnol Hops Forward x 2 each leg - for 99 cents you can download the Beep Test onto your ipod or High Knee Run x 2 phone. Distance is 20 meters. You have to be passed the 20 Agility - 3:1 rest between sets meter mark before the beep and you cannot start the next rep 5 movement partner Reaction x 2 leading/following before it beeps.(there is only 1 beep each rep) Mirror Drill 2 x 10 sec. lx 2 each way 4 Corner Partner Reaction x 2 leading/following * If not able to do beep test, than do 2 mile run * If you don't have a partner continue with T Drill, L Drill, 5 Zig Zags DB Hip Swings 1 x 3 60 sec. ss Bridges 1 x 10 Back Squat 50% x 5 60 sec. 70% x 3 60 sec. 80% 2 x 3 90 sec. Conditioning 30yds sprints 1 x 6 * rest is walking back down incline * 3 min. rest between sets * DO NOT DO AN INCLINE MORE THAN 15 DEGREES - TOO CLOSE TO SEASON TO STRESS AT HIGHER INCLINE Bench Press 60% 3 x 3 90 sec. RDL's 60% 2 x 3 Pull Ups 1 x AMAP 60 sec. Shoulder Press 2 x 3