Saturday, December 1, 2012

On the first day of Christmas….well I guess now it is time for the holiday spirit. Let’s make sure that it is the holiday celebration and not the holiday cessation. The goal over the holidays should be to keep working out consistently, but understand if you miss a couple then spending time with family is more important. Just make sure that the excuse doesn’t extend past the odd miss to whole weeks at a time.

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)

Conditioning:
“Isabel”. Complete 30 reps of 135# snatches as quickly as possible. Scale the weight to be no more than 75% of your 1RM snatch.

Stretches:
Hips, Lower Back, Shoulders, Lats, Calves, and Achilles.

Friday, November 30, 2012

So what are your goals for the off-season? The short winter off-season in the USA allows players to re-set their bodies for the competitive spring season. This re-set can allow a player to target some physical weaknesses and drive towards a more productive spring season. With taking the fall off, my goal is to develop a my cardio-respiratory ability. How do you set this goal? Evaluate feedback from coaches and your self-evaluation. Measure these against your goals and identify the misses. Did you miss because your work rate wasn’t high enough? Did you miss because your weren’t strong or big enough? Did you miss because you weren’t powerful enough? After you identify your goal, put that section of the workout at the beginning each day. If it is conditioning, make that the AM workout and the strength the PM workout. If it is the strength/power, then make that the AM workout and conditioning the evening workout. If it is speed or agility, work on technical aspects as part of every day warm-ups. Whatever your chose, pick a goal. It will help focus you and keep you on track when the holidays sneak up.

Thursday, November 29, 2012

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)

Agility:
Over Box Jumps. 5 x 10.
Seated into High Box Jump. 5 x 5
Standing MB Soccer Throw-in. 5 x 10
Lying MB Chest Pass. 5 x 10
Lateral Hurdle Jumps. 5 x 10 each way.
5m Quick Steps into 20m sprint. 2 x 10
15m Back Pedal into 15m sprint. 4 x 6
20m Side Shuffle. 5 x 5 each direction.
5-10-5 drill. 6 x 1.

Stretches:
Achilles, Calves, Hamstrings, Hip Flexors, Glutes and Lower Back.

Wednesday, November 28, 2012

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)

Conditioning:
Complete 5 rounds as quickly as possible of 10 pullups, 20 thrusters, 30 pushups and 40 situps and 500m row. Rest 2 minutes between rounds.

Stretches:
Downward Dog, Upward Dog, Pigeon, and Couch Stretch.

Tuesday, November 27, 2012

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)

Speed:
Complete 7 x 40m sprints with 2 minutes recover
Complete 10 x 20m sprints with the ball in hand with 1 minute recovery
Complete 4 x 70m sprints with a 30m cruise with a 2 minute recovery.

Stretches:
Hamstrings, Glutes, Quads and Achilles

Monday, November 26, 2012

The second week of the de-load will simply have conditioning workouts. All the conditioning workouts will include lifts of some description, but are longer than usual and will give your body a different stimulus. This will hopefully leave you feeling better after the holidaying and ready for the off-season lifting program next week.

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)

Conditioning:
Complete as many rounds as possible in 20 minutes of 5 hang power cleans, 10 front squats and 100m.

Stretches:
Calves, Quads, Hamstrings, Hip Flexors, Glutes and Lower Back.

Saturday, November 24, 2012

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:
Complete 3 reps at the start of each minute for 10 minutes, rest 3-5 minutes between exercises. Use 50-65% of 1RM.
1. Clean
2. Hang Power Snatch
3. Front squat from a squat rack
4. Split Jerk from a squat rack but only 2 reps per minute

Conditioning:
Complete as many rounds as possible in 7 minutes of 7 DB Thrusters, 7 Pullups, and 7 Lateral Jumps over the bar (over and back is 1).

Stretches:
Hips, lower back, shoulders, hamstrings & groins.