Wednesday, January 18, 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 & Jerk. 5 (sets) x 3 (reps). Focus on driving with your legs to open your hips. The shrug pulling you into the catch will help you stick the landing. On the jerk, focus on keeping your torso upright during the dip and then pushing yourself under the bar.
2. Front Squat. 3 x 10. Focus on building the shelf, by shrugging your shoulders up and keeping your elbows high. This will keep the bar path over your ankles and allow you to maintain your midline.
3. Bench Press. 5 x 5. Focus on keeping your back active through the lift and controlling the arc of the bar. I would prefer a narrower grip because of this is closer to the stiff arm and lineout lifting action.
Core:
2 sets of 60 second plank, 15 butterfly situps, 10 DB Russian twists each side (15#).
Conditioning:
Complete 6 rounds beginning every 2 minutes of 100m shuttle and 10 pushups. The shuttle starts at the goal line then sprint 5m then turn and come back to the goal line, then 10m, 15m, and 20m. The pushups are legit if only your chest touches the ground at the bottom and your arms lock at full extension at the top. This is an interval workout, where the quicker you complete the shuttle the more rest you.
Stretch:
Calves, Achilles, hamstrings, quads, chest, upper back and hips.
Advertisements

4 thoughts on “Wednesday, January 18, 2012

  1. I really like this day. Nice mix with the explosiveness of the clean and jerk with the more simple movements of the front squat and bench. To me a good focus on making sure to be powerful and strong but directing the strength the way you need to on the pitch. The conditioning looks good in helping with the stop and go aspect of the game and the various times you have to push you body and go all out. I like the incentive to really push with the aspect of the faster you go the more rest you get. I like the inclusions of stretches to. But to be honest I don’t really know the benefits of stretching or what to stretch after a workout. I’ve always been a does what hes told kind of guy.

  2. Stretching helps keep the muscles supple and flexible. The idea is to stop them from coiling up like a spring after all the contractions they complete. Holding them for 30-60 seconds after the workout helps the muscles return to an elongated shape.

  3. Hi mate,
    I notice you do the same mobility warm up for each session. Could you post a video of it? It’ll be easier to understand which exercise is which. Cheers mate. Awesome effort.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s