Monday, February 13, 2012

This is the start of the second cycle. The first cycle was a mini-offseason lasting for 4 weeks. This one is going to be a little longer and will last for 8 weeks. There will be 4 core lifts each day and 3 will be superset with an explosive movement. The goal is that you master the skill and maintain your strength, explosiveness and conditioning during the season without stressing the mind or body trying to make gains during the season. The conditioning workouts are designed to be sprints, short and as fast as possible with the exception of the Saturday workouts, which will be longer because it replaces the stresses of a game.

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. DB Hang Squat Clean and Thruster. 5 (sets) x 5 (reps). Use a weight that you can thruster comfortably. This is intended to stress your explosiveness will maintaing control of your movement. Drive the heels to initiate the clean and drop quickly under the weight. Out of the drive straight up and carry your momentum in to the press of the thruster.
2. SUPERSET: Back Squat. 5 x 5/Box Jumps 5 x 3. Use a heavier weight than last Monday, but don’t go for a 5RM. Focus on maintaining great form during the squat and driving out the bottom while keeping your chest up. The box jumps should be challenging, but allow you to jump off, land and immediately take-off for the next rep. Focus on extending your hips when you land on the box and jump off.
3. SUPERSET: Deadlifts. 4 x 8/KB/DB Sumo Deadlift High Pull. 4 x 12. Focus on keeping your core tight, pulling slow of the floor and accelearting once the bar goes past your knees. With the SDHP, focus on firing your hips and accelerating the KB towards your head and only using your arms to control the momentum of the KB.
4. SUPERSET: Push Press. 5 x 3/MB Shot. 5 x 5. Go heavy on the push press, keep your torso upright and explode through the hips to drive the bar of your shoulders and finish the lift with your arms. The MB Shot is standing shot with a heavy medicine ball that you start at the top your head throw it 2 feet to a spot on the wall, catch it, absorb the energy and immediately throw the ext rep.

Conditioning:
Complete 6 reps of 300m sprint beginning each sprint on the 3 minutes mark Focus on building for the first 100m, holding your pace for 100m and finishing the last 100m strong and fast.

Stretches:
Hamstrings, calves, achilles, lower back, hips and quads.

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