Saturday, March 17, 2012

If you don’t have a game on the weekend, this is an opportunity to spend some time in the gym to maintain your off-season gains. If you feel wrecked, the best way to do this is to take the day off and just stretch but if you’re itching to do something lift heavy and condition hard!

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. Power Snatch. 5 (sets) x 2 (reps). Each set is only 2 reps to allow you focus maximum effort over a very short time period. Focus on pulling the bar into the hips before driving your legs into the platform and opening your hips. This will accelerate the bar and allow you to catch it with your arms locked after pulling yourself under the bar.
2. Back Squats. 4 x 8. Increase the weight every set and go heavy. Focus on your form at the bottom and drive explosively to the top.
3. Military Press. 3 x 12. Focus on keeping your core tight and pushing your head through at the top to allow a full contraction of your traps at the top.
4. Deadlift. 4 x 8. Focus on keeping your core tight, breath at the top of each rep and just touch and go on the ground.
Conditioning:
Complete as many rounds as possible in 20 minutes of 15 Over Head Squats (OHS) and 300m Run. Use a weight that is manageable on the OHS, this could be a light bar (10-15 pounds) or loaded bar (115 pounds). You need to feel that you can complete the first 3 rounds unbroken and this will depend more on your flexibility than outright strength. Focus on running a consistent speed during the run, use your arms to keep yourself moving.
Stretches:
Quads, hip flexors, lower back, shoulders, calves, and achilles.
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