2 Week Strength Focus
Warm Ups A. Mobility & Floor Stretching B. Dynamic & Movement Drills C. Coach's Choice of: 3 set Core Exercises Mondays Part 1: Strength (4 sets of A,B) A1 - Goblet Squats with Calf Raise 10 A2 - 1/2 Kneeling Band Rows 10/10 A3 - MB Wall Ball 8 B1 - Back Squats 10,8,6,4 B2 - One Arm DB Rows 8/8 B3 - Box Jumps 8 C1 - Bench Press 10,8,6,4 Part 2: Conditioning C1 - Partner Race: 5x 30m Sprints (Jog Back) Rest 2 mins C2- 21-15-9 of: Air Squats & Push Ups Wednesday Part 1: Strength (4 sets of A,B) A1- Dead Lift 10,8,6,4 A2 - DB 1/2 Kneeling Shoulder Press 5/5 A3 - KB Swings 10 B1 - Pull-Ups 5+ 5 B2 - Box Dips - MMF B3 - Supermans & Dead Bugs 10/10 C1 - Lateral Lunge 8/8 + 8/8 Lateral Jumps Part 2: Conditioning 3 Rounds of: 30 Sit Ups 15 MB Slams 10 Push Ups Thursday Part 1: Strength (3 sets of A,B) A1 - Box Step Ups 6/6 A2 - DB Alt. Shoulder Press 6/6 A3 - 1x Rope Climb A4 - Knees to Chest 15 B1 - Goblet Squat 10 B2 - Pull-Ups - MMF B3 - Push Ups - MMF B4 - Sit Outs 20 Part 2: Conditioning 3 Rounds of: C1 - Sled Push Sprints (Down & Back) C2 - Air Bike 20 seconds work - 10 rest
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Warm Up
Roll - Run - Stretch - Dynamic Activation Day A A1 - Shoulder Mobility Floor A2 - Plank Push Up + A3 - Sit Outs Day B A1 - Lunge Jumps A2 - Lateral Lunges A3 - Core & Hamstring Floor Strength & Conditioning Workouts # 1 20 Mins AMRAP of: A1 - Box Step Ups 10/10 A2 - TRX Rows 20 A3 - Row Machine 20 Pulls A4 - Hanging Ab Runners A5 - Bench Press 10 #2 20 Mins. AMRAP of: A1 - Air Squats 15 A2 - Row Machine 20 Pulls A3 - Shuttle Sprint 15m x 3 A4 - Feet Elevated Push Ups A5 - Lateral Hops 10/10 #3 20 Mins. AMRAP of: A1 - Jump Rope 100 A2 - Sit Outs 10/10 A3 - KB Swing 20 A4 - Bench Press 10 A5 - Bear Crawl 20m #4 20 Mins. AMRAP of: A1 - Shuttle Sprint (Down - Back - Down) A2 - Pull-Ups 5 A3 - Dead Lift 5 A4 - DB Bench Press 5 A5 - Lateral Sled Drag (Down & Back) Warm Up Foam Roll - Stretch - Dynamic __________________________________________________________________ Activations & Drills Day A Core & Movement Drills (30 Second Work - 15 Second Transition) A1 - Mi-Bug A2 - Hip Lift Bridge (R&L) A3 - Push Up Plank Plus B1 - Band Rotation B2 - Air Squats Day B A1 - Ab Roller A2 - Side Plank (R&L) A3 - 1/2 Kneeling Chop (MB or Bands) B1 - MB Toss Partner B2 - Plank & Reach Partner ________________________________________________________________ Strength Training Day A A1 - Air Squats (10-12) A2 - Stability Ball Press (10-12) A3 - Lunge to Press 6/6 B1 - Single Leg DB Dead Lift (R&L) 5/5 B2 - TRX Row 8-10 B3 - Lateral Lunge __________________________________________________________________ Conditioning A1 - Jump Rope to Burpee A2 - Lax Wall Quick Stick __________________________________________________________________ Strength Training Day B A1 - Step Up & Balance A2 - Band High Rows A3 - Band Core Pull Downs B1 - RFE Split Squats B2 - Band Press B3 - Box Jump ___________________________________________________________________ Conditioning A1 - Lax Drill #1 A2 - Sprint Shuttle A3 - Lax Drill #2 High School Hockey (Oct. 24th - Nov. 3rd) 2 Week Strength & Conditioning (3rd Phase Pre-Season)10/21/2016 Warm -Up
Foam Roll, Warm Up Jog, Stretch, Dynamic Stretch Speed, Agility & Power Development Monday - Core & Hip Activation Circuit Tuesday - Team Sled Push Wednesday - Core & Hip Activation Circuit Thursday - Spike Ball & SpeedBall Strength & Conditioning Monday - A1 - Bench Press 10,10,6,4,4,3 A2 - RFE Split Squats 5/5 A3 - Wall Shoulder Mobility Drill Conditioning - 20 Work 10 Rest x 10 Jump Squats & Push Ups Tuesday - EMOM for 27 A1 - Pull-Ups 8 A2 - Single Leg Dead Lift 8 A3 - Sit Outs 16 Wednesday A1 - Incline Press 10 A2 - Farmer Carry 1x A3 - Slide Disk Lunge Matrix A4 - Box Jump Series Conditioning - Groups of 3: 20 Work 10 Rest x 12 A1 - MB Toss A2 - Burpees A3 - Bar Hang Hold Thursday 12 mins of Each: (Partner Day) A1 - Sprints 50m x 2 A2 - Push Ups & Pull Ups 10/5 x 2 B1 - R&L Lateral Lunge & Band Lateral Shuffle (Down & Back) B2 - DB & Band Shoulder Drills & Work Conditioning - 6 mins (45 Work 15 Rest) A1 - Wall Sits A2 - 1st Jump Lunges, 2nd Lateral Hops A3 - Band Rotation (R&L) 5/5 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 High School Hockey (Sept. 12th - 29th) 3 Week Strength & Conditioning (1st Phase Pre-Season)8/28/2016 Warm Up
Roll - 200m Run - Floor Stretch - Dynamic Flexibility Speed, Agility, Power & Quickness Drills & Games Monday - 4x4x4 Tag Game (2 teams) Tuesday - Rugby Toss Series Weds. - Core Circuit Thursday - Speed Ladders, Cones & Hurdles Strength & Conditioning Monday - Strength Session A1 - RFE Split Squats - 6/6 A2 - Incline DB Bench - 8 A3- TRX Rows 6x MMF A4- S,A,Q Drill 1. Long Jump 2. Lateral & Forward Hop (Single Foot) Tuesday - Strength Session A1- Single Leg Dead Lift - 5/5 A2- Pull-Ups - MMF A3- One Arm DB Row - 8/8 A4- Sled Push - 1x B1- Reverse DB Fly - 3x 10 B2- Bear & Crab Crawl - 3x 20m Wednesday - Strength Session A1- Front Squats - 6 A2- Battle Ropes - 30 A3- Slide Disk Hamstring Curl 8 + (R&L) 8/8 Single Leg Hip Lift A4- DB Clean to Press (R&L) 5/5 B1- Lateral Tri-Angle Lunge Stretch 5/5 B2- Bench Press - 12,10,8,6,4 B3- Wall Ball - 6 Thursday - Conditioning Session Part A - (45 seconds x 4 Rounds) A1- Band Rotation 5/5 A2- Box Jumps A3- DB Curl to Press A4- Jump Rope Part B - (30 seconds x 4 Rounds) B1- Band Rows (high & low) B2- Box Jump Overs B3- Renegade Rows 5/5 then Burpees B4- Push Ups Warm Up
Roll - Run - Stretch - Dynamic Core, Speed, Agility, Quickness & Power Development Add Progressions every week Monday - 3 Groups (4 mins at each station) A. 20m Sprint Series (R & L foot starts) Falling, Crotched, 1/2 Kneeling, 1/2 Kneeling Lateral) B. Core Circuit of: 10 Roll Outs, 10 Straight Leg Sit Ups, Side Plank Reach 10/10 C. 1/1,2/2,3/3,4/4,5/5 etc. Push Ups & Pull Ups Tuesday - 10 min Work A1 - MB Rugby Toss 5/5 + MB OverHead Toss 3/3 (R&L Split Stance) A2 - KB Swings 10 A3 - Box Jumps 5 A4 - Band Rotation 10/10 Wednesday - 3 Groups (4 mins each) A. 50 Jump Rope - 5 Burpees - 10 Air Squats B. Core Circuit of: 20 Supermans, 20 Sit Outs, 20 Hollow Rocks, 20 Bicycles C. Complex of: 10 DB Rows, 5/5 Renegade Rows & 20 Hanging Runners Thursday - 10 mins Work A1 - 1 DB Clean & Press 6/6 A2 - Speed Ladder 4x A3 - Box Explosion Step Ups 6/6 A4 - Lateral Hurdle Hops 10/10 + 4 points Single Leg Touch Down & Hop Strength Monday A1 - Back Squat 12,10,8,6,4,4 A2- 1/2 Kneeling Press 8/8 A3 - 1 DB Bent Over Row 8/8 A4 - DB Reverse Flys 10 A5 - Pull-Ups 10,8,8,8,5,5 Tuesday A1- Dead Lift 12,10,8,6,4,4 A2 - Bench Press 12,10.8,6,4,4 A3 - Sled Push 1x (Down & Back) A4 - Mobility Series Wednesday Two- 12 min Work Outs A1 - Front Squats 5 A2 - Cable Lift R&L 8/8 A3 - TRX Rows - 12 A4 - Walking DB Lunge A5 - Hamstring Curl Slide Disk 10 Rest B1 - Air Squats 10 B2 - 1 DB Bent Over Rows 8/8 B3 - KB Swings 10 B4 - DB Push Press 8 B5 - Ball Hamstring Curl 10 Thursday A1 - RFE Split Squats 5/5 A2 - Bench Press 12,10,8,6,4,4 A3 - Load Carry Series A4 - Mobility Series Warm Up
Roll - Run - Stretch - Dynamic S,A,Q & Power Monday Part 1 (20 10 Work Rest) A1 - Sit Outs A2 - Hurdle Hops B1 - Band Rotation B2 - Band Rows Part 2 (5 minute AMRAP) A1- 4x Speed Ladder (use 1 Ladder) A2- 3x Box Jump Progression (12 - 18 - 20 Inch Jumps) A3- Bear Crawl Down & Crab Walk Back Tuesday (45 - 15 Work Rest) A. - Box Leg Lowers (R&L) B. - Single Leg Dowel Dead Lift (R&L) C. - Jump Rope Thursday (10 minute AMRAP) A1 - 10 Push Ups (Neg.) A2 - 6 MB Cleans + 6/6 Reverse Lunge A3 - Sprints (2 Sprints per time through)(Progression of: Falling - Crotched - 1/2 Kneeling) A4- Band Rows 20 A5 - 10/10 Hurdle Hops Strength Monday (20 mins of Work) A1 - Band Chest Press 20 A2 - Walking Lunge10/10 A3 - 50 Mountain Climbers + Opposite Arm & Leg (all 4's) 10/10 A4 - Goblet Squats 10 A5 - Band Shoulder Press 10 Tuesday (Part A- 10 mins & Part B- 10 mins) Part A A1 - RFE Split Squats 5/5 A2 - 1 DB Bent Over Row 10/10 A3 - Plank & Reach 10/10 A4 - Burpees (add 4 each round) Part B B1 - Box Step Up to Curl 5/5 (single leg balance) B2 - Air Squat 10 + Side Lunge 5/5 B3 - Plank - 45 second Hold + 5 Ground to Stands B4 - Jumping Jacks (add 10 each round) Thursday (20 mins of Work) A1 - DB 1/2 Kneeling Shoulder Press 10 A2 - Single Leg Hip Bridge 10/10 + 5 Explosion Knees to Feet Drill A3 - Box Jumps 5 A4 - Dead Lift (Progression Each Week) 10 A5 - 1 DB Bent Over Row 10/10 A6 - 20 Sit Ups + 10/10 Sitting 1/2 Get Ups Conditioning - (Each Week Record Times & Reps) Monday - Max 2 min Sit Ups & Rope Climb Practice Tuesday - Max 2 min Air Squats & Push Ups Thursday - Obstacle Course Circuit Monday
Warm Up Roll- Run - Stretch - Dynamic S,A,Q & Power A. Partner - Manual Resistance Drills then MB Toss Series B. Group Core Series (Plank & Side Plank) Part (12 mins) A1 - Sprint - 1 Lap A2 - Walking Overhead Plate Lunge (D&B) A3 - 5/5 Box Step Ups to DB Press A4 - Band Rotation 10/10 A5 - Pull-Ups (MMF) Part 2 (10 mins) B1 - Bench Press 5 B2 - 1 DB Bent Over Row 8/8 B3 - Sled Push 1x B4 - 1 DB Clean & Press Thursday Warm Up Roll- Run - Stretch - Dynamic Part 1 A. Partner - Manual Resistance Drills then MB Toss Series B. Group Core Series 3 Rounds of: 25 Sit Ups, 30 Bicycles, 35 Heel Touch & 40 Mountain Climbers Part 2 (12 mins) A1- Back Squats 5 A2 - Stability Ball Chest Press 8 A3 - TRX Rows 12 A4 - KB Swing 10 A5 - Burpees (add 2 Each Round) Part 3 (10 mins) B1 - DB Front Squats 5 B2 - DB Curl to Push Press 5/5 B3 - Pull-Ups (MMF) B4 - 1x Red Plate Push (D&B) B5- Jumping Jacks (add 10 each Round) Finisher - Team Rope Sit Ups 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 |
AuthorChris Giesking, MS Archives
May 2017
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