Monday, March 26, 2012

By this stage of the season everyone plays a little hurt. Listen to your body, sometimes the best training is to take a day off to recover. If you’re body is hurting give it a couple of days and let yourself heal. The other part to that is you need to be alright mentally with “not getting enough hours in the gym”. This was an incredibly hard aspect for me. I felt like I was under preparing by not putting in my time in the gym during the week. However, I used positive self-talk and critically assessing my ability to play to build confidence. What did I do? I reminded myself that every plays hurt at the end of the season, but I had done the work in the offseason to be successful. I also assessed the benefit of a training on my injured knee (hurting it more) against the benefit of resting (being able to play the next weekend). Take the time to assess your situation every week and give yourself the time to rest if necessary.

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 + Jerks. 5 (sets) x 3 (reps) + 2 (reps). Use a lift weight, only about 50-60% of your 1 RM (rep max). Focus on moving the weight and your body quickly. The stress is on your nervous system moving the weight effectively, rather than on your muscular and skeletal systems to move the weight.
2. SUPERSET: DB Incline Bench Press/Chin-ups. 4 x 8/8. On the bench press pause for a second at bottom of the lift and drive the weight to the top explosively. If you can easily do 20 chin-ups then complete these chin-ups with weight. Focus on moving explosively to the top.
3. SUPERSET: Broad Jumps/BB Box Step-ups. 3 x 5/8 each leg. Step up onto a box that has your thigh close to parallel with the ground. Drive up through your heel and focus on squeezing your hips at the top to stand all the way up.

Conditioning:
Back pedal Shuttle (10-20-30-40) for 5 repetitions beginning every 4 minutes. Start the shuttle on lying face down on the ground, get up and sprint 10m do a burpee then back pedal back to the start, repeat at the 20, 30 and 40. After completing the shuttle, hold a 30 second plank while resting.

Stretches:
Calves, Achilles, quads, hip flexors, glutes, lower back, chest and shoulders.

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