Monday, February 20, 2012

We are now in the middle of the season for most teams in the USA, although some in the North-East and Mid-West may still be waiting for the thaw. The first priority is performing at training. The second is conditioning and the third is lifting. If at any stage during the week you feel on the brink of over training, skip a lift and just do the conditioning and save your energy for practice.

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 Squat Clean & Thruster. 5 (sets) x 2 (reps). Use a weight that you can move fast, this is probably something that you could do 12-15 reps of without failing or breaking. The goal is to open your hips before dropping under the weight and then powering out of the bottom of the squat. It’s about the movement and less and about the weight.
2. SUPERSET: Back Squat. 4 x 8/Box Jump. 4 x 3. This is the big lift of the day, use a weight that you need to reset between reps 6-8. It should feel heavy, then use a low box and focus on three quick jumps spending as little time on the box and the floor as possible.
3.  SUPERSET: Deadlift. 5 x 3/KB Sumo Deadlift High Pull. 5 x 5. The deadlift needs to be heavy but only about 85% of 1RM and the SDHP needs to be light and fast. Focus on keeping your core tight on both lifts and use your hips to move the weight.
4. SUPERSET: Push Press. 3 x 12/MB Shot. 3 x 3. Don’t go super heavy on the Push Press, instead look at transitioning effectively using the downward momentum of the bar into the next rep. Focus on keeping your core tight and torso upright throughout the entire set. The MB Shot use the heaviest ball you can find and go for three quick reps, after you throw the ball keep your fingers pointed towards the ball and this will help you catch and cushion the ball when it comes back down.

Conditioning:
Using 1 barbell (BB), complete 4 rounds of 8 power cleans, 6 front squats, & 4 push press with 1 minute rest between rounds. The focus here is to move fast AND keep your technique tight and efficient. Each round is sprint and the object is to complete the entire round without putting the bar down. The weight should be 70-75% of your 1RM power clean & jerk.

Stretches:
Achilles, Calves, Quads, Hamstrings, Hip Complex, Lower Back, Upper Back.

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One thought on “Monday, February 20, 2012

  1. I really like this day and post a lot. The lifts are very applicable to forwards and backs. I like how the super sets of the Dead lift/SDHP is heavy and explosive. I think this works very well with the other lifts you have there. Then the conditioning is great as well. At first i thought it looked easy then I thought about doing all those movements and not putting the bar down. A definite gasser, even with the 1 min rest. Reminded me of how it can be stop and go a lot on the pitch and we might only get a few seconds to breath before we have to make a tackle, clear a ruck, make a tough pass, or support a runner.

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