Monday, February 6, 2012

Congrats to the NY Football Giants on winning the Super Bowl. An amazing feat for a team that three-quarters of the way into the season it looked as though they would miss the play-offs! From the outside looking in, the NY Giants had a great work ethic and continued to believe in themselves. Self-belief and hard work can be a catalyst for performing great feats. Who picked that Eli would be the more successful Manning?

If you are in season, your focus needs to maintaining your strength and pushing during your conditioning. It is not the time of year to continually go for personal records. This will wear out your body and mind and leave your best performances in the gym and not on the field. This is also the last week of the mini offseason strength cycle. The goal when lifting is less weight, but move quickly.

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. 10 (sets) x  2 (reps). Complete at 65% of your clean and jerk 1RM (rep max). Start each set at the top of the minute and recover for the rest of the minute. The focus should be on lifting the bar slow off the ground and exploding with leg drive as the bar comes up past the knees and into hip.
2. Back Squat. 5 x 5. Complete at 80% of your best 5 reps during the last four weeks. The focus is on keeping your chest up during the whole lift and driving out of the bottom explosively. Drive through your heels and keep your chest up during the entire lift.
3. Push Press. 6 x 4. Complete at 80% of your heaviest set from last week. Focus on keeping the torso up on the dip and drive. Minimize the amount spent at the bottom of the dip and driving with your hips to get the bar moving quickly.

Conditioning:
This is the next step in conditioning. Push yourself on this workout, but keep your body relaxed while working hard and fast. This is a skill that if you master will help your catching and passing. You need to be able to sprint at the same time as keep your arms and shoulders relaxed to receive and move the ball on. Complete 6 rounds as quickly as possible of 40 double unders and 6 DB hang squat cleans. If you can’t do double unders then complete 120 running man jumps. The weight for the DB hang squat cleans should be pretty heavy and force you to control your breathing and maintain your midline under the weight. Most tight forwards should be looking at 50lbs+ and everyone else should be at 40lbs. If you are not confident in your form then scale the weight to something that you can keep your chest up and drive through the heels. Some athletes should use 10lbs for this workout. It is the ability to tell your body how to move while completely fatigued that we are aiming at.

Stretches:
Hips, hip flexors, quads, achilles, calves, shoulders and upper back.

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