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.

Advertisements

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