July 22, 2015

Weightlifting 

Advanced- for returning players

A) Clean complex at 80% Demo

• 3 Power Clean
• 3 High pulls
• 3 Deadlifts

Rest 3 min x5

For a reference point, a complex is the used of multiple exercises to be done one after another one without rest.

For Beginners- Freshman
A) Hang cleans- 6-8 reps x5

B) Thruster Breathing ladder 1 to 15 Demo
with 35-55 lbs
Breathing ladder- this exercise is to help control your breathing. 

C) Glute Bridges with barbell 6-8  x5  

D) Single Leg RDL 6-8 each leg x5  Demo -You can use either Dumbbells or a barbell

25 DU/50 single jump rope 

200 FT farmer carry (HEAVY weight) Demo
x5 rest 90 sec

Rest 4-6 hours 

Running 

Set up cone at 15yds and 30yds. 

Sprint to 15, and back, 30 and back 

Rest 15 sec x10

July 20, 2015

Weightlifting 

A) Front Squat 4-6 reps x5  75%, 80%, 85%, 85%, 90%

Rest: 2 min

B) Db Russian step-ups 10 each leg x5 

Rest 60 sec

C1) Jumping Bulgarian split squats 10 each leg

C2)Board jumps 5 rep x5  Demo

D) Windshield wipers Demo

15 reps x5

For time:

10 Target Burpee (find a target that is 6 inches above you)

15 KBS

30 Jumping squats

Sprint 100 meters

Rest 2 min x5

If you choose to record your time you will have 5 scores. The goal here is to go 100 percent, recover and then go again four more times. Try and get all 5 scores within seconds of each other.

Rest 4-6 hours between sessions

Running

15 MIN EMOM-Sprinting 

Ladder sprints
On the top of every minute sprint. Whatever time you have left is recovery.
Set cones up at 10yds-15yds-30yds

To Break it down-sprint 10 and back, 15 and back, and 30 and back, on the top of every minute for 10 minutes.

July 18, 2015- Mental Resiliency

For Time:

250 Row 

15 KBS

25 Burpees

15 KBS

250  Row

Rest 14 minutes

x2

Must complete both times under 5 minutes.m

July 17, 2015

Weightlifting 

A ) Push Press 8-10 x4 65%, 70%, 75%, 80% 

B1) Ring rows or inverted rows 10 Ring row Demo

Inverted row Demo

B2) Face pulls 10 Demo

• Face pulls are meant to be slow and controlled. Count to 3 as you pull it towards you, and count to 3 as you let it pull away from you.

B3) Scap pull-up 10 x4 Demo

• Scap pull ups are also a slow and controlled. As you are activating your scaps count to 3 and then relax to a dead hang. 

C1) Dorsiflexion with band 10 each ankle Demo
C2) Ankle Inversion/Eversion 10 each ankle Demo
 x4 

Tabata- Hand Release push up 

Tabata - DU

Tabata- Burpee

Rest 3 minutes in-between each 

Tabata is 20 work/ 10 seconds of rest for 8 rounds- side note you can download a Tabata timer on the apple apps store or download a Tabata song on Itunes store. You can also go to youtube and just play the Tabata song if you dont wont to buy it. 

Record the number of sit-ups you do each round. Then take the average. That is your score.

Rest 4-6 hours between sessions 

Running

Run 1 Mile in 7:20, 

REST for 8 mins. 

Run 1 Mile in 7:10,

July 16, 2015

60 Minutes of Rowing, Swimming, Hiking, or Biking. Complete at a zone 1 heart rate
(Max Heart Rate: 60%-70%).

July 15, 2015

Weightlifting 

A) Clean complex at 75% Demo

• 3 Power Clean
• 3 High pulls
• 3 Deadlifts

Rest 3 min x4

For a reference point, a complex is the used of multiple exercises to be done one after another one without rest.

B) Burpee Breathing ladder 1 to 15 Demo
Breathing ladder- this exercise is to help control your breathing. 
1 Burpee 1 Deep breath from your belly
2 Burpee 2 Deep breathes from your belly
3 Burpee 3 Deep breathes from your belly
all the way to 15 

C) Single leg Hip Thrusts 10 each leg x4 Demo

D) Single Leg RDL 10 each leg x4  Demo

You can use either Dumbbells or a barbell

25 Double Unders/50 Singles Jump Rope

200 Foot farmer carry (HEAVY Weight) Demo

x4 rest 90 sec.

Rest 4-6 hours between sessions

Running 
Do on a soccer or football field
4x100yd sprints- 1 min rest between sets
6x 60yd sprints - 45 seconds rest between sets
8x 40yd sprints with 30 seconds rest

10x 20yd sprints with 15 seconds rest

July 13, 2015

Weightlifting 

A) Front Squat 6-8 x4  75%, 80%, 85%, 85%

Rest: 2 min

B) Db Russian step-ups 10 each leg x4 

Rest 60 sec

C1) Jumping Bulgarian split squats 10 each leg

C2)Board jumps 5 rep x4  Demo

D) Windshield wipers Demo

15 reps x4

For time:

10 Target Burpee (find a target that is 6 inches above you)

15 KBS

30 Jumping squats

Sprint 100 meters

Rest 2 min x4

If you choose to record your time you will have 4 scores. The goal here is to go 100 percent, recover and then go again three more times. Try and get all 4 scores within seconds of each other.

Rest 4-6 hours between sessions.

Running 

200m w/ 90sec rest, (Target time 35-45)

400m w/ 2 min rest, (Target time 1:30-1:45)

800m w/ 4 min  (Target time 3:30 – 3:35)    

1200m w/ 6min   (Target Time 5:45-5:55) 

200m w/ 90sec rest, 

400m w/ 2 min rest, 

800m