High School Hockey (Oct. 3rd - 20th) 3 Week Strength & Conditioning (2nd Phase Pre-Season)9/29/2016 Warm Up
Roll - 200m Run - Floor Stretch - Dynamic Flexibility Speed, Agility, Power & Quickness Drills & Games Monday - SpeedBall & Core Circuit Tuesday - Med Ball Power Circuit Weds. - Core Circuit Thursday - Obstacle Course (10 mins Partner Run (Go long ways around building route) Strength Training Monday A1 - Back Squats 12,10,8,6,4 A2 - One Arm DB Row 8/8 A3 - Box Jumps (5x 2 Consecutive Jumps) A4 - MB Toss Series 3/3 & 2/2 A5 - Supermans 15 Tuesday A1 - Bench Press 12,10,8,6,4 A2 - 1/2 Kneeling One Arm Shoulder Press 6/6 A3 - RFE Split Squats 6/6 B1 - Loaded Carry & Farmer Carry B2 - CrossOver Shuttle Sprint B3 - Push Ups 12 Wednesday A1 - Pull Ups 12,10,8,6,4, A2 - One Arm DB Clean to Press 6/6 A3 - Bear Crawl to Crab Walk A4 - Cable Anti-Rotation Press 8/8 A5 - DB Delt Series 8/8/8 A6 - Single Leg Toe Touch & Reach Hop Series 4/4 & 4/4 Thursday The Barn (Partner Day) A1 - Incline Press 8-10 A2 - Push Ups 15 A3 - Goblet Hold (DB or KB) Walking Lunge 30m (outside) A4 - Partner Tire Flips 3x A5 - Pull Ups 5 A6 - Hanging Knee to Chest 15
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AuthorChris Giesking, MS Archives
May 2017
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