Monday, March 19, 2012

This is a strange part of the season in the United States. Depending on where you live and what competition you are in, you will be finishing your league season, in the middle of your season or just beginning your season. If you have no game, add Saturday’s workout, if you are in the middle of the season listen to your body. If you had a tough game last week, move your body on Monday, but don’t push it too far.

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 Clean + Push Jerk. 5 (sets) x 3 + 2 (reps). Focus on driving with your legs and a violent hip to drive the bar. Your arms should facilitate the bar path and the secure the catch, but the real work comes from the hips.
2. SUPERSET: DB Incline Bench Press/Chin-ups. 5 x 6/8. What is the difference between a pull-up and a chin-up? With a chin-up your hands face you and on a pull-up your hands face away from you. Focus on keeping your core tight on both of these movements, it is from your core that you develop and control power.
3. SUPERSET: Broad Jumps/BB Box Step-ups. 4 x 8/8 each leg. The broad jumps are standing two foot jump. This week attempt to jump as far as possible while being able to stick the landing. Reset your feet after each jump. For the BB Step-ups, place the bar on your back in the back squat position and step-up on to a 20-24″ box. Be careful stepping down, you need to maintain poise and control through each set.

Conditioning:
Complete 5 x 500m row with 1 minute rest between each rep, then rest 3 minutes before completing 5 x 200m row with 30 seconds rest between each rep. The focus here is to drive with your legs. Sprint on your first rep and then aim to beat that initial time on every repeat.

Stretch:
Shoulders, Hips, lower back, quads, calves and achilles.

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