July 31, 2015

Run one mile in 7:20

Rest 8 minutes 

Run one mile in 7:10 

July 29, 2015

Make sure to warm up 

Running  

300 yard shuttle 

Rest 5 minutes

300 yard shuttle

Place cones 25 yd. 

Record both scores

Goal is to get both times between 60 sec to 1:10 seconds or faster 

Rest 5 Minutes

100 yard shuttle

Place cones 25 yards apart

Rest 2m x 6

July 27, 2015

Yoyo Test!

Last time to see were your fitness is before preseason!

July 25, 2015- Mental Resiliency

For time

10 rounds of           

10 Deadlift @ 90

10 burpee over bar        

15 wallballs @

Must completed workout in under 24 minutes 

July 24, 2015

Weightlifting 

A ) Push jerks 6-8 x5 65%, 70%, 75%, 85%, 85, Demo

B1) Ring rows or inverted rows 10 Ring row Demo

Inverted row Demo

B2) Face pulls 10 Demo

B3) Scap pull-up 10 Demo

x5

C1) Dorsiflexion with band 10 each ankle Demo
C2) Ankle Inversion/Eversion 10 each ankle Demo
X5

Tabata- Clap push up 

Tabata - Russian Twists 

Tabata- Plate Thruster Demo

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 at 7:15 (or less), REST for 7 mins.
Run 400m between 1:30 - 1:45, REST for 3 mins. 
Run 800m between 3:30 – 3:35, REST for 5 mins.
Run 400m between 1:30– 1:45, REST for 3 mins. 
Run 800m between 3:30 – 3:35, REST for 5 mins.
Run 400m between 1:30 – 1:45 

July 23, 2015

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

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