Monday, April 30, 2012

If you played 2 games this weekend then rest today and get a light, 20 minute run in before training to help loosen you up. If you are preparing for another round in 2 weeks then you need to focus on recovery this week and that means resting any injuries, getting treatment, icing and stretching. The last thing you want to do is train on an injury and not allow it to get back to 100%.

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. Thrusters. 3 (sets) x 5 (reps). After a good warmup, look to get 5 reps at a weight that forces you to front squat with you elbows high. This means it will be your hips driving the bar off your shoulders and the transfer of power through your legs is what helps you to be an effective tackler/ball carrier.
2. Deadlift. 3 x 8. This should be about 80% 1RM. The focus is maintaining your core through the whole movement and using your posterior chain to move the weight. The closer your keep the bar to your body the more effective your deadlift will be.
3. Incline Alternating DB Bench Press. 4 x 6 each arm. Press both DB into the air, but only lower one at a time keeping the other one locked out. This will force you to keep your core tight and force you to use a little less weight. The goal this week is not to kill yourself but keep you body working through a full range of motion.

Conditioning:
Complete 1,000m row, 50 KB/DB Swings, 30 hand release pushups as quickly as possible. For the row, put the damper on 3-4 and try to maintain a consistent, fast pace throughout the row. Drive with your legs and after your legs extend then pull with your arms. For the swings, use no more than 55#. I would prefer to use a weight that was light and you could go faster. The hand release pushups require you to lower yourself under to control to the ground then while your body rests on the ground lift up your hands and before putting them back on the ground and pushing yourself back to the top of the pushup. This sort of workout sets you a task that is a bit bigger than normal and requires you to push through and keep going.

Stretches:
Calves, hamstrings, hip flexors, hips, chest, shoulders, and back.

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