Wednesday, February 1, 2012

Warm-Up:
Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)

Lift:
1. Hang Power Clean and Jerk. 5 (sets) x 5 (reps). Reduce the weight a little this week, but increase the reps. You will find the extra 2 reps place a different stimulus on the body. Focus on being explosive for every rep and making your 5th rep look as smooth and fast as the first.
2. Front Squat. 10 x 3. Start each set on the minute and use the same weight used for the 3 x 10. The focus here is on moving fast. Step up to the rack complete 3 reps quickly with a relatively light weight so you can use perfect form for each rep.
3. Bench. 4 x 8. Focus on driving the weight off your chest quickly and keeping your hips on the bench.

Conditioning:
Complete 4 rounds as quickly as possible of 7 power snatches (95#), 14 lateral jumps over the bar, and 21 situps. The power snatches need to initiate below the knee if you are using metal plates. A lateral jump starts standing side on to the bar, jumping over with two feet, landing and jumping back is one rep. The situps are full situps and your legs should be in the butterfly position (feet together, legs apart as if in a groin stretch). Touch the ground above your head to start and finish by touching your toes. Stretch: Shoulders, chest, hip complex, calves, quads and hamstrings.

Tuesday, January 31, 2012

The last day of January and this means that start of the spring season and the play-off countdown. With it comes the questions, who did the offseason work and who will be the player that steps up and makes the different. Complete the agility and ball work as a warm-up before training. Then take the focus and intensity into training.

Warm-Up:
Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)

Agility:
1. Ladder Work: 4-6 reps of each skill, if you don’t have a ladder grab a bunch of full water bottles and use them as cones spaced 18-24 inches apart. Single Foot Skips, Double Foot Skips, Single Foot Run, Double Foot Run, Bunny Jumps, Right Foot Hops, Left Foot Hops, Half Icky Shuffle, Full Icky Shuffle
2. 5-10-5: Complete 6 repetitions (3 going right first and 3 going left first). Recover for 1-2 minutes between reps and give it everything you have.
3. T-Drill: Complete 4 repetitions (2 right and 2 left). Recover about 1 minute between reps. Focus on short steps around the cones and driving out of the turns with low hips.

Ball Skills:
1. Tactile Pressure shuttle: Set up 10m shuttle and run while tapping the ball in your hand above your head. Complete 6 reps on each hand with 10 pushup penalty for every drop ball.
2. Ball Toss: Throw the ball into the air using a perfect spiral. Complete tosses for 1 minute using your dominant hand and 1 minute using your non-dominant hand.

 

Monday, January 30, 2012

Week 3 of the mini-offseason program for some and week 1 of in-season for others. The lifts are on a 4 week cycle, if you are in season don’t worry about missing the lifts on Saturdays. You will still be hitting those major muscle groups on the other days lifting plus the conditioning sessions.

Warm-Up:
Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg
. Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)

Lift:
1. Clean Pulls. 3 (sets) x 3 (reps). Increase the weight today, you should be pulling 105-110% of your 1RM clean and jerk. It should take you 3-4 sets to warm-up to this weight, but really push the boundaries. Focus on driving through the legs, getting extension of the hips, knees and ankles BEFORE pulling with the arms.
2. Back Squat. 5 x 3. Increase the weight today and look to step outside your comfort zone. Focus on one keeping your chest up as you drive out of the hole, this will protect your back and help you be more effective.
3. Push Press. 5 x 6. Increase the weight today. Continue to focus on keeping your torso upright on the dip and drive.

Conditioning:
WARNING: This is going to suck. With that in mind, do the work and reap the rewards on the field. Complete 4 rounds of 500m row and 30 pushups with 1 minute rest between rounds. Focus on finishing all rows under 1:50. If you are an accomplished rower, try to row at under your 2k pace.

Stretch:
Upper back, shoulders, calves, quads, hamstrings, hips and chest.

Saturday, January 28, 2012

For most of you, this is the last Saturday without a game and the end of the mini-offseason training. I will be positing two more weeks of a mini-offseason focused on those that don’t start playing until the middle of the February. If your season starts, then stop lifting on Saturdays and focus on getting a great stretch on Friday evenings.

Warm-Up:
Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg
. Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)

Lift:
1. Hang Power Snatch. 5 (sets) x 3 (reps). Focus on driving up with the legs into a shrug then pull yourself under the bar. Additionally, focus on your elbows locking at the same time as your feet land in a squatting position.
2. Deadlift. 5 sets of 5, 5, 5, 3, 3. Set a new 3RM on the first set of 3. If you felt like you could do 5 at that weight, then add a little more and set another PR. If that was your max and your form sucked, then drop the weight to 90% of the 3RM and complete your last set. Focus on a great set-up before you lift, your spine should be locked in place by taking in a deep breath of air and holding it for a complete repetition. Lift the bar slowly off the ground and accelerate by using your hips once the bar is higher than the knees.
3. Military Press. 4 x 8. Increase the weight a little this week. Focus on maintaining a tight core through the lift and finishing with your traps locked out.

Conditioning:
Complete 20 x Flying 60m sprints with 30 seconds rest between each rep. The flying part is that the first 20m you should be accelerating with the last 40m at a sprint. The ability to build to a full sprint over 20m helps develop your running mechanics. It should take you 20-40m to stop after completing the 40m, don’t pull up immediately cruise a little then start your 30 seconds rest once you come to a stop.

Stretch:
Calves, achilles, lower back, hamstrings, quads and hip complex.

Friday, January 27, 2012

Rest day! Take the time today to review your workout log…if you have not then start one. This is one of the most effective ways to track your performance and give yourself a pep talk. When you take the time to look back and see how much work you’ve accomplished it is motivation to keep going as you look to expand your potential. So what should a workout log contain?

1. Basic: The dates and times that you lifted plus the number of sets and the weight lifted. For conditioning, the amount of time that it took to complete the workout.

2. Tracking your progress: Everything that a basic log has plus how you felt physically on a given day before the workout, during the lifts/workout and after the workout.

3. Going the extra mile: Everything that “Tracking your progress” log plus the goals for each day, what you ate, how you feel emotionally, how much sleep you had and anything outside factors that may affect you.

Start off with the basic log and add aspects of the other two as you feel consistent and comfortable. If you miss a day, don’t worry we all make mistakes.

Thursday, January 26, 2012

This workout is the same as last Thursday. Once again if you have practice do it before practice, if not then complete 10 rounds of 1 minute running fast, 30 seconds jogging and 30 seconds walking.

Warm-Up:
Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg
. Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)

Speed:
1. 8 x 40m sprints with 2 minutes rest between reps. 2 sprints from a 3-point start, 2 from a standing start, 2 from a falling start, and 2 from a lying start. Focus on staying relaxed, keeping your elbows at 90 degrees and driving your arms from your shoulders. If your elbows are at 90 degrees then you will be able to drive your hand from your cheek (face) to your cheek (butt).

Ball Skills:
1. Finger taps at arms length. 60 seconds. Move the ball around and focus on keeping the ball on the pads of the fingers.
2. Shazams. 1 handed passing facing your partner/wall. Start with your hand underneath the ball with the ball touching your belly button. Drive with your forearms before finishing the pass by flicking your wrists. The object is to develop wrist strength. Complete 20-30 each hand.
Sideways Shazams. Turn side-on to your partner or the wall and complete as above. Complete 20-30 each hand.

Stretches:
Calves, hamstrings, quads and lower back.

Wednesday, January 25, 2012

I thought that I would answer a question before it gets asked, “Why do I have the same warm-up all the time?” The answer is that it is a general warm-up for the body and mind. I have found that the best way to do this is to do the same thing. Your body gets warm as your heart rate goes up AND your mind gets ready for work by tuning out the distractions of the day with the focus on how your body feels at that moment. This is something that I learned from doing yoga. At the start of each session, the teacher would take us through a sun salutation and breathing exercises. Her instructions were to “listen and feel your body” with the message being that each day is different and listening to our body everyday is important. It is hard to do this with a warm-up that constantly changes. Also, I will be making a video of the warm-up and posting it.

Warm-Up:
Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)

Lift:
1. Hang Power Clean and Jerk. 5 (sets) x 3 (reps). The weight doesn’t have to be extremely heavy, but the focus should be on moving it fast. The goal is to have fast elbows on the catch and the jerk. This means that after you shrug and pull, your elbows snap around so they are parallel with the ground for the catch. This will allow you to catch the bar on the meaty part of your deltoids and if you then shrug up you will notice that the bar doesn’t touch your collarbones. As you go overhead, use push yourself under the bar and snap your elbows into a lock position as quickly as possible.
2. Front Squat. 4 x 8. Go heavier today. Focus on sending the hips back and down and keeping the elbows pointed forward on the descent and the ascent. This ensures that you keep a straight back through out the lift and allows all the drive from your legs to be transferred into moving the weight.
3. Bench. 5 x 5. Go a little heavier today. Focus on driving the bar away from your body quickly after a controlled descent.

Conditioning:
Complete 4 rounds as quickly as possible of the triplet: 20 lunges (10 each leg), 10 hand release pushups, and 10 Russian KB/DB Swings. The lunges are in place and initiate with a step forward with the downward motion finishing with the back knee touching the ground before driving up with the front leg to finish in the start position (two feet together in place). The pushups require you to go all the way to the ground with a flat body and rest your chest on the ground at the bottom before lifting your hands off the ground and then pushing yourself back up to the starting position. The Russian KB/DB should be a heavy about 50-75#. A Russian swing starts with the bell between your legs and finishes with your arms parallel to the ground. This workout is a gaser meaning that you need to push as hard as possible taking very little to no rest.

Stretching:
Achilles, calves, hips, quads, hamstrings and lower back.