Saturday, May 5, 2012

With the end of the season coming up for many, I will be starting to post off-season and in-season workouts. Depending on the time of year, pick a workout accordingly. This workout is aimed at the those athletes that are at the end of their season and in a bye week. If you are in the off-season, then increase the weight.

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 Clean. 10 (sets) x 2 (reps). Start each set at the top of the minute and use 60-70% of 1RM. If you are in the off-season than do 1 rep every 30 seconds and use 80-85% of 1RM.
2. Back Squat. 5 x 5. In-season, use 70-75% of 1RM and look to complete the 5 reps quickly. Off-season, use 80-85% of 1RM and look to increase the weight marginally every set.
3. Behind the Neck Push Press. 3 x 8. In-season, use 60% of 1RM and look to be super explosive. The speed of the bar is critical. Off-season, use 75-80% of 1RM. This means that the movement won’t be as quick as you fatigue, but press out at the top and get the full lockout.

Conditioning:
Complete 5 x 800m runs with as much rest as it took you complete the 800m run. The distance that this will prevent you from sprinting the entire distance. The goal would be to run fast the entire time.

Stretches:
Calves, achilles, quads, hip flexors, hips, lower back, chest and shoulders.

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