Week 3 (December 16-22, 2013) DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 4x6 reps 4x6 reps each 2) BB military...

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Transcript of Week 3 (December 16-22, 2013) DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 4x6 reps 4x6 reps each 2) BB military...

  • Week 3 (December 16-22, 2013)

    DAY 1 DAY 2

    Core

    Pick 4 exercises in the

    core handout

    Strength #1 (Strength #1 Handout)

    Monday Dec. 16th Tuesday Dec. 17th Thursday Dec. 19th Friday Dec. 20th Saturday Dec. 21st

    Movement Prep

    Pick 4 exercises in the

    movement prep handout

    Core

    Pick 4 exercises in the

    core handout

    Movement Prep

    Pick 4 exercises in the

    movement prep handout

    S u n d ay

    D ec

    . 2 2 n d

    D A

    Y O

    F F

    Strength #2 (Strength #2 Handout)

    W ed

    n es

    d ay

    D ec

    . 1 8 th

    D A

    Y O

    F F

    Fartlek Run (change your pace

    alternating strides at

    different pace)

    2x15 min

    Up to 75% of your speed

    on the fastest stride

    Cool Down 10 min

    Foam Roll and Stretching

    DAY 3 DAY 4 DAY 5

    Warm Up 10 min

    dynamic movement

    dynamic stretching

    Agility #1

    Pick 6 exercises in the

    agility handout #1

    Warm Up 10 min

    dynamic movement

    dynamic stretching

    Agility #2

    Pick 3 exercises in the

    agility handout #2 based

    on your position

    High Intensity

    Steady State Run

    3x7 min at 75%

    Cool Down 10 min

    Foam Roll and Stretching

    Movement Prep

    Pick 4 exercises in the

    movement prep handout

    30/30 (Alternate 30 sec at a good

    pace with 30 sec rest)

    1x15min

    Circuit # 3 (Circuit #3 Handout)

    Core

    Pick 4 exercises in the

    core handout

  • Band lateral walk 2x10 each side Wall slide press up and rotation 2x10 each Single leg squat 2x10 each leg

    Band monster walk 2x10 each side Straight arm forward and backward 2x10

    each

    Lateral jump to land on one foot 2x10 each

    Heel to toe walk 2x10 each leg Spiderman to hamstring stretch 2x10 each leg Spiderman lunge to rotation 2x10 each leg

    Gluteus Strengthening Shoulder / T-Spine Mobility Balance

    Movement Prep Handout Ankle Mobility Hamstring Flexibility Hip Mobility

    Ankle alphabet 2x each leg Active single leg lowering 2x10 each leg 3-Way hip mobility 2x10 each leg

  • Hip extension 3x10 each Shoulder raises 3x10 each Unstable surface 3x20 sec hold 3x15 sec hold each side

    Arm extension 3x10 each side Leg abduction hold 3x10 sec each Arm extension 3x10 each side Leg abduction hold 3x10 sec each

    Core Handout Lumbar Spine Stability

    Push up bridgeSide bridgeForearm bridge Side bridge on hand

    Wheel Roll out 3x10 Landmine 3x10 each MB diagonal slams on the floor 3x10 each

    Rotation / Movement Resistance / Movement Production

    Quad. Pos. elbow and knee up 3x20sec hold Jacknife with feet on SB 3x10 Back extension 3x10

  • 1) Bulgarian split squat 3) Nordic curls

    4x6 each side 4x4 reps

    2) Incline dumbell Overhead press 4) 1-Arm DB Row

    2 sets of: 4x8 each side

    5 reps 75%

    4 reps 80%

    3 reps 85%

    2 reps 90%

    1 rep 95%

    Strength #1 Handout

    Focus on quality and high intensity using heavy weights and

    long rest between sets

    Objectives: Quadriceps dominant

    Rest: 1 min

    between sets with

    quadriceps and

    gluteus stretches

    Rest: 1 min

    between sets with

    hamstrings and

    gluteus stretches

    Rest: 1 min

    between

    sets with

    shoulder

    and arm

    stretches

    Rest: 1 min

    between sets with

    shoulder and arm

    stretches

  • 1) Sumo deadlift 3) DB Step Ups

    4x6 reps 4x6 reps each

    2) BB military press 4) Lat pull down

    4x8 reps 4x8 reps

    Strength #2 Handout Objectives: Hip dominant

    Focus on quality and high intensity using heavy weights and

    long rest between sets

    Rest: 1 min between sets with

    hamstrings and gluteus stretches

    Rest: 1 min between sets

    with quadriceps and gluteus

    stretches

    Rest: 1 min between sets with

    shoulder and arm stretches

    Rest: 1 min b/w sets with

    shoulder and arm stretches

  • 1) Forward lunge to overhead press 5x each side

    3) Reverse lunge to biceps curls 5x each side

    2) Lateral lunge to horizontal press 5x each side

    Circuit Handout Objectives: Combination lift and Reps

    4 sets

    Rest 1 min between each exercise

  • Agility #1 Handout Ladder drills

    1) High Knees - 1 step each 2) High Knees - 2 steps each 3) Lateral High Knees 4) Single Leg Hops

    Pick 6 patterns and do 4 reps each

    5) Jump outside/inside 6) Carioca 7) Jumps alternating foot position 8) Slalom

    9) Lateral High Knees

    with change of side

    10) Forward/Backward

    movement with change of side 11) High Knees to slalom

    12) Jumps Outside/Inside

    to High Knees

  • 1) Show and turn to sprint behind 2x each side 2) Jog to a sprint to get behind 2x each side

    3) Show, sprint behind with cut to get front post 2x each side 4) Box sprints with cut 2x each side

    5) Pressure drill 2x each side 6) Pressure drill and track back

    Agility Handout #2 Offensive players

    Show

    Turn (open up)

    Sprint 20 yds

    Sprint 15 yds

    to get behind

    Jog

    Change of pace

    Show

    Turn (open up)

    Sprint 10 yds

    Sprint 10 yds

    (front post)

    1) Sprint 10

    yds front post

    to 10 yds back

    post

    2) Sprint 10

    yds back post

    to 10 yards

    front post

    Pressure 5 yds

    Pressure

    5 yds

    Pressure 10 yds

    Pressure 5 yds

    Pressure

    5 yds

    Track back

    10 yds

  • 1) Step and sprint back 2x each side 2) Step, drop and track back 2x each side

    3) Drop and turn to track a player on 1vs1 2xeach side 4) Drop and sprint to defend a cross 2x each side

    5) Pressure (forward and side) and sprint back 2x each side 6) Pressure forward and angles 2x each side

    Agility Handout #2 Defensive players

    Pressure (step) 5 yards

    Sprint (track

    player) 20

    yds

    Sprint (track

    player) 15 yds

    Drop 5 yds

    Step (5

    Drop 5 yds

    Sprint (track

    player) 10 yds Drop 2 yds

    Pressure 5 yds

    Pressure

    5 yds

    Sprint back 10 yards

    Pressure

    5 yds

    Pressure

    5 yds Track back

    10 yds

    Turn

    Sprint 10 yds to defend

    front post and move your

    feet quickly to face a

    cross