Warm Up
Roll Run Stretch Dynamic Plus (Core) (Movement Drills & S.A.Q) A. Run Lane- Touch Down 1/4 Turn Hops (R&L) B. Turf - Box Jump Progression Series C. Rig - Band (Push & Pull) Chest Press in 1/2 Kneeling Strength Part 1 EMOM for 8 mins. A1- DB Step Ups A2- Goblet Squats Part 2 A1- RFE Split Squats 5/5 A2- Pull-Ups (MMF) A3- DB Bench Press 10 A4- Loaded Carry Series (Front Rack - Farmer) (R&L) A5- Cable Anti - Rotation Press (8/8
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2 week Strength Focus
2 Exercises Heavy 5 Reps - 2 Exercises Lite Quality - 1 Exercise Movement Based Warm Up Foam Roll - Mobility Drills - Dynamic Flexibility Speed, Agility & Power Development Monday - 10 min Quality A1- Single Leg DB Dead Lift 5/5 A2- 10 Meter Sprint x 2 A3- 5 Neg. Pull-Ups A4- Hurdle Lateral Hops (with pause) 5/5 Tuesday - 10 min Quality A1- 5/5 Box Leg Lowering (R&L) A2- 1x Sled Push (heavy) A3- 5/5 Single Arm DB Clean & Press Wedsnesday - 3 Groups - 3 Rounds of: 30 sec. WORK 15 sec. Rest A. Speed Ladders B. MB Toss Series 5/5/5 C. Burpee Pull-Ups Thursday - 3 Groups - 3 Rounds of: 30 sec. WORK 15 sec. Rest A. DB Snatch 3/3 B. 8/8 Sit-Outs & Push-Ups til 30 C. Band Rotation 5/5 Strength Training **Monday & Wednesday A1- Bench Press 5 A2- Standing DB Alternating Push Press - 5/5 A3- 8/8 Jump Lunges to Walking DB Lunge 8/8 A4- Stir the Pot (5/5) x 2 A5- Wall Shoulder Mobility Drill 10 Tuesday A1- Sumo Dead Lift - 5 A2- RFE Split Squats 5/5 A3- Parellet Push Ups - 12 A4- Renegade Rows 10/10 A5- Floor All 4s Hip Extension 10/10 Thursday A1- Front Squats -5 A2- Cable Anti Rotation Press 10/10 A3- Bear Crawl (D&B) A4- TRX Rows -12 A5- Bicep Curls 6/6 Conditioning Monday - 6 minute AMRAP of: A1- 20 Mountain Climbers - 16 Sit Outs - 5 Burpees A2- 10 Goblet Squats A3- 5 Pull-Ups Tuesday - Team - Sit Ups to Press (with Rope) 30 reps then 15 Pull Ups Wednesday- 6 minute AMRAP of: A1- 20 Mountain Climbers - 16 Sit Outs - 5 Burpees A2- 10 Push Ups A3- 5 Pull Ups Thursday - Team 800m Run (Every 45 seconds 5 Push Ups) 2 Week Block of: (5 sets 5 rep Strength)
Warm Up Foam Roll - Jump Rope Dynamic - Stretching & Mobility Drills (Ankles-Hips-Shoulders) Speed, Agility & Power Development 10-12 mins of Work - **Monday & Weds A1- KB Swings (Lite wt.) A2- MB Toss 5/5 + 5 Overhead Toss A3- Cross Over Symmetry **Tuesday & Thursday A1- BB Hang Cleans A2- 5/5 Cable Rotation (Core & Hip Focus) Strength Training **(Athlete does Strength workouts in order regardless of what day they show)** M- or (Workout 1) A1- Front Squat 5x 5 A2- Bench Press 5x 5 B1- Box DB Step Ups 5x 5/5 B2- Pull-Ups 5x (MMF) Conditioning - Sprints T- or (Workout 2) A1- RFE Split Squats 5x 5/5 A2- BB Push Press 5x 5 A3- Renegade Rows 5x 10/10 A4- Stability Ball 1 DB Chest Press 5x 10/10 Conditioning- Core Circuit W- or (Workout 3) A. Back Squats 5x 5 B1- One Arm DB Row 5x 8/8 B2- DB Snatch 5x 5/5 Conditioning- Sled Push & Push Ups Th- or (Workout 4) A1- Walking Lunge 5x 20m A2- BB Push Press 5x 5 B1- Lateral Lunge 5x 20m B2- Pull-Ups 5x MMF B3- Bench Press 5x 5 Conditioning- Farmer Carry & Jump Rope Warm Up
Roll - Run 200m - Stretch - Dynamic Flexibility Activation & Core Performance Part 1 - 1 set - (1 min:15) - 2nd set (45:15) -3rd set - (30:15) A. 5 Burpees + TRX Rows B. 5/5 Jumping Lunges + Hurdle Hops (progression) C. 5 Jumping Pull-Ups + Band Rows Part 2 - Thursday 21st - Sprint Series (Falling, Crouched, 1/2 Kneeling Lateral) + Bear Crawl) Monday 25th - Core Circuit Friday 29th - Sprint Series (Falling, Crouched, 1/2 Kneeling Lateral) + Bear Crawl) Strength A1 - RFE Split Squat 6/6 A2 - Slide Disk Hamstring Curls - 12 A3 - DB Stability Ball Press 8/8 A4 - One Arm DB Row 8/8 A5 - Cable Rotation 6/6 A6 - DB Thruster 6 Cool- Down Flexibility & Mobility Warm-Up
Run Baseball Diamond Dynamic Flexibility Drills Play Ground Circuits Part 1 M- 5 Sets of: 20 Shoulder Taps & Sit Outs T- 5 Sets of: Jumping Lunges & 10 Sit Up to Stand W- 5 Sets of: Pull-Up Holds & 15 Slow Air Squats TH- 5 Sets of: 50 Jumping Jacks & 20 Hip Bridges Part 2 Monday & Weds 3 Rounds of: 2 Sets then Rotate - (30 Seconds Work - 15 Seconds Rest) A. Lateral lunges (R&L) B. Sprint Back Pedal 30 steps + 5 Push Ups C. Jumping Pull-Ups D. Push Ups (narrow, wide, close grip) Tuesday & Thursday A. Air Squats to Calf Raise + 5 Burpees B. Combo - Mountain Climber to Sit Outs C. Sprint Shuttle D. Sit-Ups (feet on Curb) Conditioning M- The Football Field - Ladder Sprints T- Dodge Ball W- The Hill - (Team Task ) Lunges, Sprints, Side Shuffle, TH- TBA 2 week Program - Strength Focus
Warm-Up Dynamic Flexibility Slow to Fast - Quality Over Volume Activation Partner Style M- 5 Sets of: 20 Shoulder Taps & 20 Hip Bridges T- 5 Sets of: 20m Bear Crawl & 10 Sit Up to Stand W- 5 Sets of: 10 Standing to Walk Out Plank & Reach & 10 Slow Air Squats TH- 5 Sets of: 50 Jumping Jacks & 20 Hip Bridges Strength Monday & Weds - Play Ground Circuits 3 Rounds of: 2 Sets then Rotate - (30 Seconds Work - 15 Seconds Rest) A. Static lunges (R&L) B. Sprint Back Pedal 30 steps C. Jumping Pull-Ups D. Push Ups Tuesday & Thursday - A. Air Squats to Calf Raise B. Combo - Mountain Climber to Sit Outs C. Bar Hanging Runners D. Push Ups Conditioning M- The Football Field - Ladder Sprints T- Dodge Ball W- The Hill - (Team Task ) Lunges, Sprints, Side Shuffle, TH- Dodge Ball 1st week of 2 week Strength Focus (5x 7)
Warm Up Foam Roll Run 200 meters Mobility Drills (Ankles-Hips-Shoulders) Dynamic Flexibility Speed, Agility & Power Development **Monday & Weds 8 minutes of Work A1- 4x Speed Ladder + 20/20 Hurdle Drills A2- MB Toss 5/5 + 5 Wall Ball A3- Cross Over Symmetry 20/20 x 2 **Tuesday & Thursday 12 mins of Work: A1- 5/5 Box Leg Lowering (R&L) A2- Side Plank with (R&L) Band Row A3- 5/5 Single Arm DB Snatch A4- 5/5 Goblet - Tri-Angle Pattern - Side Lunge Mobility A5- 5/5 Cable Rotation (Hip Focus) Strength Training Monday A1- Dead Lift 5x 7 A2- Bench Press 5x 7 A3- Hip Mobility Drill B1- Hang Cleans 4x 4 B2- Box Dips 4x MMF Tuesday A1- RFE Split Squats 5x 7/7 A2- 1/2 Kneeling DB Press 5x 7/7 B1- DB Step Ups 4x 5/5 B2- Pull-Ups 4x MMF B3- 5 Step Sprint from 1/2 kneeling Start Wednesday A1- Single Leg Dead Lift 5x 7/7 A2- DB Incline Press 5x 7 B1- Hang Cleans 4x 4 B2- TRX Rows 4x MMF C1- 10-8-6-4-2 of: Push-Ups & Goblet Squats + 2x Shuttle Sprint Thursday A1- Walking Lunge 5x 20m A2- BB Push Press 5x 7 B1- Lateral Lunge 4x 1 B2- Pull-Ups 4x MMF B3- Renegade Rows 4x 7/7 1st week of 2 week Strength Focus
(25 mins Strength Work with 4-5 Exercises in a 5-7 Rep range) Monday & Weds. Conditioning Only Warm Up Foam Roll Run 200 meters Mobility Drills (Ankles-Hips-Shoulders) Dynamic Flexibility Speed, Agility & Power Development **Monday & Weds 3 Groups - (1 min Go's) x 3 Rounds A1- Contunious Speed Ladder A2- MB Toss 5/5 + 5 Wall Ball A3- Cross Over Symmetry **Tuesday & Thursday 15 mins of Work: A1- 5/5 Box Leg Lowering (R&L) A2- 1x Sled Push A3- 5/5 Single Arm DB Clean & Press A4- 5/5 Tri-Angle Mobility + (R&L) 3 Way Slide Disk Lunge A5- 5/5 Band Core Rotation (Hip Focus) Strength Training **Monday & Wednesday A1- Front Squat - 6 A2- DB Alt. Shoulder Press - 6/6 A3- Pull-Up - MMF A4- Stir the Pot (5/5) x 2 **Tuesday & Thursday A1- Bench Press - 6 A2- Single Arm DB Row - 6/6 A3- Hamstring Curl (Slide Disk) - 12 A4- Loaded Carry 1st- Farmer / 2nd- Goblet A5- Lateral Lunge- 6/6 Conditioning Monday & Weds (ONLY) - Partner Style Monday - 10-8-6-4-2 of: Air Squats, Push Ups, Long Jumps & Med Ball Sit Ups Wednesday - Partner & You Go, I Go Station 1- 3 Rounds of: Wall Sit & 8 Jumping Pull-Ups (then Lunge back to Partner) Station 2- 3 Rounds of: You Go, I Go - Fire Hydrant to Fire Hydrant Sprint Week 4: Transition Week
Warm Up Rolling - 200m Run - Dynamic Flexibility - Ladders + Hurdles Activation A1- Upper Body Agility Drill + 4 Push Ups A2- Jump Rope + 5 Burpees A3- DB Dead Lift + 4 Long Jumps B1- R&L Cone/Hurdle Hops B2- Burpees B3- Box Step Ups Strength (Stability Focus 25 mins) A1- RFE Split Squat 8/8 A2- Sled Push - Heavy 1x A3- Goblet Squats 8 A4- DB Bench Press 8 A5- Bar MMF Inverted Rows - (MMF) A6- Band Anti-Rotation Press 8/8 A7- 1/2 Kneeling Shoulder Press 8/8 Cool-Down Mobility |
AuthorChris Giesking, MS Archives
May 2017
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