8/8/2019 Sharks In- Season Phase 1 2010- 11

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Sharks In-Season Workout 2010-2011

Sharks Workout> Phase 1

Name/# Body WeighSquat Clean Pull up Bench

330 290

Day 1 Day 2

Wk1 Reps Wk2 Reps Wk3 Rep Wk4 Rep Wk1 Reps Wk2 Reps Wk3 Rep Wk4 Rep

KB Swing/ Jump squats 0 x10 0 x10 0 x10 0 x10

0 x10 0 x10 0 x10 0 x10Dumbbell Snatch x5 x5 x5 x50 x10 0 x10 0 x10 0 x10vest if needed x5 x5 x5 x5

x5 x5 x5 x5

TRX rows (weight vest) 3x10 3x10 3x10 3x10

Ankle mobility 2x5ea 2x5ea 2x5ea 2x5ea

Val slide lunge BW x8ea x8ea x8ea x8eaSpiderman stretch

w/ Dumbbells x8ea x8ea x8ea x8ea1 leg Squat BW x5eaxBW x5ea x5ea x5ea

x5ea x5ea x5ea x5ea

x5ea x5ea x5ea x5ea

Bench Press xWU xwu xwu xwu

Or Dumbbell Bench w/ x5 x5 x5 x5Chin ups x6 0 x6 0 x6 0 x6stability x5 x5 x5 x5W/weight x6 0 x6 x6 0 x6

1 arm 1 leg SLDL x6ea x6ea x6ea x6ea

w/ DB x6ea x6ea x6ea x6eaKettlebell Squat x10 x10 x10 x10

to pressout x10 x10 x10 x10

Physioball Shoulder Circuit x10 x10 x10 x10

Y-T-W-L x10 x10 x10 x101 leg Medball x8ea x8ea x8ea x8ea

hip lift x8ea x8ea x8ea x8ea

Dumbbell Row x10ea x10ea x10ea x10ea

x10ea x10ea x10ea x10eaExtreme Core x6ea x7ea x8ea x8ea

Trainer(landmine) x6ea x7ea x8ea x8ea

Core/Hip/ Power (Before lift) Core/Hip/ Power (Before lift)

Medball Slams/ Jump squat combo 3x10+5 Feet elevated Side Bridge 3x:15s holds

Iso 1/2 kneel Side throw 3x8ea side Roll out progression 3x12

Pilate Rings 3x4 (:10sec) Single leg hurdle jumps x3 (linear)

Turkish get up progression 2x4 (go up rep every week) Lying clam adductions with band (blue band) Supine and side 3x10

Day 3 Cardio Work Pre or Post SkateBand Work (Groin & Hip) > Bike Sprints (Heart rate monitor) x10 :30 sprint Level 13/ RPM 90+

Rest time 30 beat recovery

> Bike strength program 25 mins level 9 RPM 90+

8/8/2019 Sharks In- Season Phase 1 2010- 11

2/2

Sharks In-Season Workout

Sharks Workout> Phase 2(Nov 3rd- Nov 30th)

Name/# Body WeighSquat Clean Pull up Bench

305 230

Day 1 Day 2

Wk1 Reps Wk2 Reps Wk3 Rep Wk4 Rep Wk1 Reps Wk2 Reps Wk3 Rep Wk4 Rep

DB snatch 0 x5ea 0 x5ea 0 x5ea 0 x5ea

0 x5ea 0 x5ea 0 x5ea 0 x5ea Jump Squats x5 x5 x5 x5

0 x5ea 0 x5ea 0 x5ea 0 x5eavest if needed x5 x5 x5 x5x5 x5 x5 x5

1/2 kneel hip flexor stretch 2x:30 2x:30 2x:30 2x:30

Toe Touch/Squat stretch 2x5ea 2x5ea 2x5ea 2x5ea

1 Leg RFE Back squat 152.5 WUx5 152.5 WUx5 160.13 x5 ### x5

167.75 x5 175.38 x5 167.75 x5 ### x5Bench 124.2 x5 124.2 x5 ### x3 124.2 x5

173.85 xmax 183 xmax 190.63 xmax ### x5 144.9 x5 144.9 x5 ### x3 144.9 x5

165.6 x5 165.6 xmax ### xmax 165.6 x5

Dumbbell Row x8ea x8ea x8ea x8eaWall slides

x8ea x8ea x8ea x8eaSlideboard lunge x8 0 x6 0 x8 0 x5

x8ea x8ea x8ea x8eaw/ Weight x8 0 x6 x8 0 x5

Standing Deadlift 34.5 x8ea 39.1 x8ea 41.4 x8ea 41.4 x8ea

Curl&Press 34.5 x8ea 39.1 x8ea 41.4 x8ea 41.4 x8ea Inverted Strap Row x8 x8 x8 x8

x8 x8 x8 x8

ValSlide Leg Curl x6 x6 x6 x6

x6 x6 x6 x6Sh. 1 Leg hip lift x5ea x5ea x5ea x5ea

x5ea x5ea x5ea x5ea

Shoulder Circuit x10ea x10ea x10ea x10eaPhysioball Y-T- W-L x10ea x10ea x10ea x10eaSide Bridge x:10 x:15 x:20 x:20

W/ runner x:10 x:15 x:20 x:20

Day 3 Cardio Work Pre or Post SkateBand Work (Groin & Hip) > Bike Sprints (Heart rate monitor) x10 :30 sprint Level 13/ RPM 90+Pilate Ring 2x10x:10sec hold Rest time 30 beat recovery

>Lateral band walk(knee/ankle/feet) 2x10 steps each exercise

>Hip Lift/ Psoas Combo 2x5ea leg (10 sec. hold ea. Rep) > Bike strength program 25 mins level 9 RPM 90+