WALL POWER:
Hang Power Snatch (Half Squat Catch, But You Can Still Full Catch If You Need To)
3-3-3-3-3-3
(Aiming For 90-93% On Final Set)
- Warm Ups 60, 70, 80, 85, 88-90%
CONDITIONING:
10 Power Clean & Jerks (55#)
60 Single Unders
* Max Rounds In 10 Minutes *
** Ground To Overhead Means You Must Touch The Ground To Start Each Rep
POST SNATCH WEIGHTS AND TOTAL & ANY HALF ROUNDS TO COMMENTS
Thursday, June 30, 2011
WOMEN'S BASKETBALL
Warm Up and Hit Your Hips On The Warm Up...
SPEED WORK:
Quick, But Perfect Run Through All Wall Drill Mechanics
1. Slow Foot Work With 45 Degree Lean
2. Marching With 45 Degree Lean
3. Arm Action Drill Seated With Your Feet Out In Front Of You
4. Falling Starts - 70, 80, 90, 100% For 20 Yards
Band Resisted OR Partner Resisted Running
- Use a Band, Strap OR Towel & Get Some Light Resistance From A Partner For A Distance Of 60 Feet
- Try To Push As Hard As You Can For That 45 Feet, But Don't Resist Too Much
- Perform 6 Total Resisted Runs With 2-3 Minutes Between Sets
GYMNASTICS STRENGTH:
Chest To Bar Pull Ups
- Max Rep Test -
* Make Sure You Try This Right After You Finish Your Sprints & Before You Push Press
POWER:
Standing Barbell Push Press (Use a Leg & Hip Drive)
* Use Your Push Press Max On The WBB Page *
3,3,3,2,2 (60,75,85,90,96-100%)
ASSISTANCE STRENGTH:
Single Arm DB Row - No Bench
2X10EA Arm
SS w/
Cable Rotational Hold PLUS Lateral Shuffle (30-50#)
2X30 Seconds Each Side (Shuffle As You Hold The Handle Straight In Front Of Your)
SS w/
Ankle Mobility
2X60 Second Holds (Foot Against Platform - Do One Hold With A Bent Knee and One With Straight)
POST ALL WEIGHTS AND YOUR PULL UP RESULTS TO COMMENTS
SPEED WORK:
Quick, But Perfect Run Through All Wall Drill Mechanics
1. Slow Foot Work With 45 Degree Lean
2. Marching With 45 Degree Lean
3. Arm Action Drill Seated With Your Feet Out In Front Of You
4. Falling Starts - 70, 80, 90, 100% For 20 Yards
Band Resisted OR Partner Resisted Running
- Use a Band, Strap OR Towel & Get Some Light Resistance From A Partner For A Distance Of 60 Feet
- Try To Push As Hard As You Can For That 45 Feet, But Don't Resist Too Much
- Perform 6 Total Resisted Runs With 2-3 Minutes Between Sets
GYMNASTICS STRENGTH:
Chest To Bar Pull Ups
- Max Rep Test -
* Make Sure You Try This Right After You Finish Your Sprints & Before You Push Press
POWER:
Standing Barbell Push Press (Use a Leg & Hip Drive)
* Use Your Push Press Max On The WBB Page *
3,3,3,2,2 (60,75,85,90,96-100%)
ASSISTANCE STRENGTH:
Single Arm DB Row - No Bench
2X10EA Arm
SS w/
Cable Rotational Hold PLUS Lateral Shuffle (30-50#)
2X30 Seconds Each Side (Shuffle As You Hold The Handle Straight In Front Of Your)
SS w/
Ankle Mobility
2X60 Second Holds (Foot Against Platform - Do One Hold With A Bent Knee and One With Straight)
POST ALL WEIGHTS AND YOUR PULL UP RESULTS TO COMMENTS
Wednesday, June 29, 2011
SOFTBALL
Warm Up... Hamstrings Especially... Lots Of Sprint Work Today...
REPEAT FROM JUNE 15th... CHECK YOUR NUMBERS HERE
SPEED WORK:
Wall Drill Mechanics... Check Under SAQ Tab For The Video
* Run Through Everything On The Video & Work On Being More Efficient...
Falling Starts - Make Sure You Build Up To Max Speed
1st Set - 20-30 yards - 70% Top Speed
2nd Set - Same - 80%
3rd Set - Same - 90%
THEN... 5 More Sets At All Out Sprint Speed... Run The FULL Distance... NO PULLING UP EARLY!
* Rest As Needed Between Sprints... Keep It Fast... This Isn't Supposed To Be Conditioning *
STRENGTH:
Barbell Standing Press (Click The Exercise For A Video) (ADD MORE WEIGHT!)
5 Sets of 5 Reps (Get To A Hard Weight By Set 3 or 4) - 3 Minutes Rest Between Last 3 Sets
KEY POINTS:
1. Rib Down, Wrists Straight, and Elbows Right Under The Bar
2. Try To Press The Bar Into Your Nose
3. Finish By Pulling The Shoulders Back & Head Through
SINGLE LEG STRENGTH:
Walking DB Lunges (Tough Back Knee To Ground EVERY Rep)
4X5EA (Start With 25's or More)
ASSISTANCE STRENGTH:
Inverted Rows (UNDERHANDED)
2X20
SS w/
Tempo AbMat CRUNCHES (Don't Go All The Way Up)
2X25 (Up Fast, Hold Contraction For 5 Seconds, Down To Floor For 3 Seconds EACH REP)
SS w/
Hip Mobility
* Watch This Video... Click HERE
REPEAT FROM JUNE 15th... CHECK YOUR NUMBERS HERE
SPEED WORK:
Wall Drill Mechanics... Check Under SAQ Tab For The Video
* Run Through Everything On The Video & Work On Being More Efficient...
Falling Starts - Make Sure You Build Up To Max Speed
1st Set - 20-30 yards - 70% Top Speed
2nd Set - Same - 80%
3rd Set - Same - 90%
THEN... 5 More Sets At All Out Sprint Speed... Run The FULL Distance... NO PULLING UP EARLY!
* Rest As Needed Between Sprints... Keep It Fast... This Isn't Supposed To Be Conditioning *
STRENGTH:
Barbell Standing Press (Click The Exercise For A Video) (ADD MORE WEIGHT!)
5 Sets of 5 Reps (Get To A Hard Weight By Set 3 or 4) - 3 Minutes Rest Between Last 3 Sets
KEY POINTS:
1. Rib Down, Wrists Straight, and Elbows Right Under The Bar
2. Try To Press The Bar Into Your Nose
3. Finish By Pulling The Shoulders Back & Head Through
SINGLE LEG STRENGTH:
Walking DB Lunges (Tough Back Knee To Ground EVERY Rep)
4X5EA (Start With 25's or More)
ASSISTANCE STRENGTH:
Inverted Rows (UNDERHANDED)
2X20
SS w/
Tempo AbMat CRUNCHES (Don't Go All The Way Up)
2X25 (Up Fast, Hold Contraction For 5 Seconds, Down To Floor For 3 Seconds EACH REP)
SS w/
Hip Mobility
* Watch This Video... Click HERE
VOLLEYBALL
Upper Body Band Stretching After Your Regular Warm Up
- IF YOU WERE HERE LAST WEEK, BUT ARE GONE THIS WEEK TEXT ME TO GET YOUR WEIGHTS FROM LAST WEEK...
SPEED/REACTION:
1. Barrier Jumps (Forward and Back Over a 3-6 Inch Barrier)
1X30 Seconds (Two Legs)
1X15 Seconds EA Leg
2. Consecutive Long Jumps (Good Landings, But All In A Row)
2X3 Jumps (Max Distance)
3. Hurdle OR Barrier Jump Plus Short Shuffle AND/OR Sprint
- 18-24" Barrier OR Hurdle & Upon Landing Instantly Perform A Quick 3-5 Yard Shuffle To Left Or Right, Then Another Quick Straight Ahead Sprint For 5-10 Yards
* Perform 5 Of These Before Taking An Extended Rest - 4 Total Sets - IF YOU CAN HAVE SOMEONE STAND IN FRONT AND RANDOMLY POINT TO RIGHT OR LEFT SO YOU HAVE TO REACT TO THEM WHEN YOU LAND...
POWER:
Standing DB Push Press (Use Leg and Hip Drive)
4 Sets of 5 Reps (Beat Last Week's Weights)
(Should End Between 27.5's and 35's)
GYMNASTICS STRENGTH:
Chest To Bar Pull Ups
3 Sets of 2-3 Reps Short Of Failure
(Using No Bands If You Can Get At Least 3-5 EA Set OR 1 Red, But Leave A Little Bit In The Tank Each Set So You Can Stay Consistent)
ASSISTANCE STRENGTH:
Zercher Lower Body Complex (Hold 1 DB Across Chest - Heavier DB Than Last Week)
2X5EA Exercise For Each Leg (So 15 reps Total Per LEG Per Set)(Start With A 22-25# DB)
- Single Leg RDLs, Lateral Lunge, Reverse Lunge (Touch Knee)
SS w/
Off Bench Oblique w/ Side Crunch
2X20 Reps Each Side
CONDITIONING:
50 Yard Sprint & Back (Try To Break 18-20 Seconds Each Round)
* Repeat Every 1:15 To 1:30 For 12 Total Rounds
- IF YOU WERE HERE LAST WEEK, BUT ARE GONE THIS WEEK TEXT ME TO GET YOUR WEIGHTS FROM LAST WEEK...
SPEED/REACTION:
1. Barrier Jumps (Forward and Back Over a 3-6 Inch Barrier)
1X30 Seconds (Two Legs)
1X15 Seconds EA Leg
2. Consecutive Long Jumps (Good Landings, But All In A Row)
2X3 Jumps (Max Distance)
3. Hurdle OR Barrier Jump Plus Short Shuffle AND/OR Sprint
- 18-24" Barrier OR Hurdle & Upon Landing Instantly Perform A Quick 3-5 Yard Shuffle To Left Or Right, Then Another Quick Straight Ahead Sprint For 5-10 Yards
* Perform 5 Of These Before Taking An Extended Rest - 4 Total Sets - IF YOU CAN HAVE SOMEONE STAND IN FRONT AND RANDOMLY POINT TO RIGHT OR LEFT SO YOU HAVE TO REACT TO THEM WHEN YOU LAND...
POWER:
Standing DB Push Press (Use Leg and Hip Drive)
4 Sets of 5 Reps (Beat Last Week's Weights)
(Should End Between 27.5's and 35's)
GYMNASTICS STRENGTH:
Chest To Bar Pull Ups
3 Sets of 2-3 Reps Short Of Failure
(Using No Bands If You Can Get At Least 3-5 EA Set OR 1 Red, But Leave A Little Bit In The Tank Each Set So You Can Stay Consistent)
ASSISTANCE STRENGTH:
Zercher Lower Body Complex (Hold 1 DB Across Chest - Heavier DB Than Last Week)
2X5EA Exercise For Each Leg (So 15 reps Total Per LEG Per Set)(Start With A 22-25# DB)
- Single Leg RDLs, Lateral Lunge, Reverse Lunge (Touch Knee)
SS w/
Off Bench Oblique w/ Side Crunch
2X20 Reps Each Side
CONDITIONING:
50 Yard Sprint & Back (Try To Break 18-20 Seconds Each Round)
* Repeat Every 1:15 To 1:30 For 12 Total Rounds
Tuesday, June 28, 2011
SWIMMING
STARTING POWER:
Standing Long Jumps
20 Total Jumps For MAX DISTANCE
- Take Your Time Between & Do In Sets Of 4-5 At A Time
STRENGTH:
Free Squat (Just Like The Box, But With No Box There)
- Work The Technique, But Get A Good Weight On The Bar
5 Sets Of 5 Reps
(50, 60, 70, 70-80% For The Last Two Sets) - Check Your Numbers On The Swimming Page
CONDITIONING:
2 Strict Pull Ups
4 Handstand Push Ups OR 20 Second Handstand Hold
8 DB Swings (25-35#)
* Max Rounds In 15 Minutes *
POST YOUR LONG JUMP DISTANCE, SQUAT WEIGHT & ROUND DONE FOR CONDITIONING TO COMMENTS
Standing Long Jumps
20 Total Jumps For MAX DISTANCE
- Take Your Time Between & Do In Sets Of 4-5 At A Time
STRENGTH:
Free Squat (Just Like The Box, But With No Box There)
- Work The Technique, But Get A Good Weight On The Bar
5 Sets Of 5 Reps
(50, 60, 70, 70-80% For The Last Two Sets) - Check Your Numbers On The Swimming Page
CONDITIONING:
2 Strict Pull Ups
4 Handstand Push Ups OR 20 Second Handstand Hold
8 DB Swings (25-35#)
* Max Rounds In 15 Minutes *
POST YOUR LONG JUMP DISTANCE, SQUAT WEIGHT & ROUND DONE FOR CONDITIONING TO COMMENTS
WOMEN'S BASKETBALL
Good Warm Up - Lots Of Hip Mobility Work
JUMP POWER:
1. Line Jumps (Forward and Back)
- 1X20 secs
Squat Jumps (Short & Fast Dip and Jump)
- 1X10 Jumps
Power Skips (Drive Knee Up & Get Some Height)
- 1X50 Yards
* Perform All Just Once With 20-30 Seconds Rest Between Each Exercise
2. Altitude Drop & Stick (Perfect Landing With Butt Back & Knees Out)
- 3X4 Step Offs (Pick A Height Between 27-36") (HIGHER THAN LAST WEEK!)
* Rest 1-2 Minutes Between Sets
3. 1 Step Box Jumps (Quick and Explosive Dip and Jump) (AGAIN, HIGH THAN LAST WK!)
4 Sets Of 8 Jumps (Step Off The Box and Keep Building Height Every Set)
POWER:
Hang Squat Clean - Getting Close To A Test
3,2,2,1,1 - Not Quite A Max, But Close
(60,75,85,90-95%, 96-100%)
STRENGTH:
Front Squat
3 Sets Of 2 Reps
* Build Off Of Where You Finish Your Clean At - About 110-120% Of Your Clean Max
ASSISTANCE STRENGTH:
Flat Barbell Bench Press
2X6 Reps (Start Over 75#)
SS w/
2X40 Seconds (Accumulate 40 Total Seconds Somehow)
MOBILITY WORK:
Lots Of Hip Stretching - Wall OR Figure Four Stretch - 90-120 Seconds Each
We Will Condition Thursday Then Start Twice A Week After The 4th
JUMP POWER:
1. Line Jumps (Forward and Back)
- 1X20 secs
Squat Jumps (Short & Fast Dip and Jump)
- 1X10 Jumps
Power Skips (Drive Knee Up & Get Some Height)
- 1X50 Yards
* Perform All Just Once With 20-30 Seconds Rest Between Each Exercise
2. Altitude Drop & Stick (Perfect Landing With Butt Back & Knees Out)
- 3X4 Step Offs (Pick A Height Between 27-36") (HIGHER THAN LAST WEEK!)
* Rest 1-2 Minutes Between Sets
3. 1 Step Box Jumps (Quick and Explosive Dip and Jump) (AGAIN, HIGH THAN LAST WK!)
4 Sets Of 8 Jumps (Step Off The Box and Keep Building Height Every Set)
POWER:
Hang Squat Clean - Getting Close To A Test
3,2,2,1,1 - Not Quite A Max, But Close
(60,75,85,90-95%, 96-100%)
STRENGTH:
Front Squat
3 Sets Of 2 Reps
* Build Off Of Where You Finish Your Clean At - About 110-120% Of Your Clean Max
ASSISTANCE STRENGTH:
Flat Barbell Bench Press
2X6 Reps (Start Over 75#)
SS w/
2X40 Seconds (Accumulate 40 Total Seconds Somehow)
MOBILITY WORK:
Lots Of Hip Stretching - Wall OR Figure Four Stretch - 90-120 Seconds Each
We Will Condition Thursday Then Start Twice A Week After The 4th
Monday, June 27, 2011
SWIMMING
WALL POWER:
Hang Power Clean + Overhead Finish (Push Press, Push Jerk OR Split Jerk)
5 Sets Of 4 Reps (No Squat Needed On Clean)
** Rest 3-4 Minutes Between The Last Two Sets **
GYMNASTICS POWER:
Kipping Pull Ups
3 Sets Of Almost Max Reps (Leave A Few Reps In The Tank & Don't Tear Up Your Hands)
OR Take This Time To Practice Your Kipping If You Can't Do It Yet
** Try To Start A New Set Every 3 Minutes **
CONDITIONING:
Run 600m OR Row 500m (If You Can Row... Do It Instead Of Running)
30 Jumping Barbell Muscle Ups (Bar Chin To Eye Height)
Run 600m OR Row 500m
* 10 Minute Cutoff *
POST ALL WEIGHTS, TOTAL PULL UP REPS EACH SET & CONDITIONING TIME TO COMMENTS
Hang Power Clean + Overhead Finish (Push Press, Push Jerk OR Split Jerk)
5 Sets Of 4 Reps (No Squat Needed On Clean)
** Rest 3-4 Minutes Between The Last Two Sets **
GYMNASTICS POWER:
Kipping Pull Ups
3 Sets Of Almost Max Reps (Leave A Few Reps In The Tank & Don't Tear Up Your Hands)
OR Take This Time To Practice Your Kipping If You Can't Do It Yet
** Try To Start A New Set Every 3 Minutes **
CONDITIONING:
Run 600m OR Row 500m (If You Can Row... Do It Instead Of Running)
30 Jumping Barbell Muscle Ups (Bar Chin To Eye Height)
Run 600m OR Row 500m
* 10 Minute Cutoff *
POST ALL WEIGHTS, TOTAL PULL UP REPS EACH SET & CONDITIONING TIME TO COMMENTS
SOFTBALL
GOOD WARM UP - AS ALWAYS... Lots Of Hip Mobility Work First
THIS IS A REPEAT OF WEEK ONE ON JUNE 13th - Go Heavier On Everything...
- Check Your Old Numbers HERE
POWER WORK:
Tall Clean (Stand Up, Shrug The Bar Up & Pull Under Into A Full Front Squat Catch)(Check Video)
3 Sets of 3 Reps (55#, 65#, 75#) - SPEED UNDER THE BAR!
High Hang SQUAT CLEAN (Drop 3 Inches Only, PAUSE, Then Jump Hard & Squat Catch)
5 Sets of 5 Reps
(60%, 70%, 80%, 80-85% of Your Max Listed On The Softball Page)
GYMNASTICS STRENGTH:
UNDERHAND Grip Chin Ups
15 Total Reps (Perform in Sets of No Less Than 3 & No More Than 5)(Make It Tough Right Away)
* Try To Use No Assistance If You Can *
** Less Assistance OR More Reps At The Least Amount Of Resistance From Last Time
TEAM CONDITIONING:
* In Teams Of 2 Perform The Following With Just One Girl Working At A Time & Each Girl Doing Every Part Of The Workout... Girl 1 - Sprint 10 & Back Then Girl 2 - Same, Girl 1 - Lunge, etc *
10 Yard Sprint & Back
Walking Lunges - 10 Yards & Back
Burpee Long Jump - 10 Yards and Back
10 Yard Sprint & Back
* Repeat This Cycle Again, But Go 20 Yards & Back Then Repeat It One More Time Going 40 & Back
** If Doing This By Yourself Just Rest The Amount Of Time It Takes You To Complete Each Part Before Moving Onto The Next Section Of The Workout
POST ALL WEIGHTS, PULL UP INFO AND CONDITIONING TOTAL TIME TO COMMENTS
THIS IS A REPEAT OF WEEK ONE ON JUNE 13th - Go Heavier On Everything...
- Check Your Old Numbers HERE
POWER WORK:
Tall Clean (Stand Up, Shrug The Bar Up & Pull Under Into A Full Front Squat Catch)(Check Video)
3 Sets of 3 Reps (55#, 65#, 75#) - SPEED UNDER THE BAR!
High Hang SQUAT CLEAN (Drop 3 Inches Only, PAUSE, Then Jump Hard & Squat Catch)
5 Sets of 5 Reps
(60%, 70%, 80%, 80-85% of Your Max Listed On The Softball Page)
GYMNASTICS STRENGTH:
UNDERHAND Grip Chin Ups
15 Total Reps (Perform in Sets of No Less Than 3 & No More Than 5)(Make It Tough Right Away)
* Try To Use No Assistance If You Can *
** Less Assistance OR More Reps At The Least Amount Of Resistance From Last Time
TEAM CONDITIONING:
* In Teams Of 2 Perform The Following With Just One Girl Working At A Time & Each Girl Doing Every Part Of The Workout... Girl 1 - Sprint 10 & Back Then Girl 2 - Same, Girl 1 - Lunge, etc *
10 Yard Sprint & Back
Walking Lunges - 10 Yards & Back
Burpee Long Jump - 10 Yards and Back
10 Yard Sprint & Back
* Repeat This Cycle Again, But Go 20 Yards & Back Then Repeat It One More Time Going 40 & Back
** If Doing This By Yourself Just Rest The Amount Of Time It Takes You To Complete Each Part Before Moving Onto The Next Section Of The Workout
POST ALL WEIGHTS, PULL UP INFO AND CONDITIONING TOTAL TIME TO COMMENTS
VOLLEYBALL
Lots Of Hip Mobility On The Warm Up
JUMP POWER:
1. Line Jumps (Forward and Back)
- 1X20 secs
Squat Jumps (Short & Fast Dip and Jump)
- 1X10 Jumps
Power Skips (Drive Knee Up & Get Some Height)
- 1X50 Yards
* Perform All Just Once With 20-30 Seconds Rest Between Each Exercise
2. Altitude Drop & Stick (Perfect Landing With Butt Back & Knees Out)
- 3X4 Step Offs (Pick A Height Between 27-36") (HIGHER THAN LAST WEEK!)
* Rest 1-2 Minutes Between Sets
3. 1 Step Box Jumps (Quick and Explosive Dip and Jump) (AGAIN, HIGH THAN LAST WK!)
4 Sets Of 8 Jumps (Step Off The Box and Keep Building Height Every Set)
POWER:
Hang SQUAT Clean (Not An All Out Test, But Close)
3, 2, 1, 1, 1
(60,75, 85, 95, 100-105%)
Hang Clean Pulls (100-110% Of Your Max)
3 Sets Of Just 1 Rep
ASSISTANCE STRENGTH:
Underhand Grip Inverted Row (Feet On 12" Box)
2X15 Reps
SS w/
Handstand Push Up Holds
2X30 Seconds
CONDITIONING:
50 Jump Rope
5 Burpees (Chest Touches Ground and Reach Arms Overhead - As Much Range As Possible)
10 Box Jumps (18" Box - Completely Stand Up On Box)
* Start a New Round Every 75-90 Seconds *
10 Total Rounds
POST ALL WEIGHTS AND CONDITIONING ROUND TIMES TO COMMENTS
JUMP POWER:
1. Line Jumps (Forward and Back)
- 1X20 secs
Squat Jumps (Short & Fast Dip and Jump)
- 1X10 Jumps
Power Skips (Drive Knee Up & Get Some Height)
- 1X50 Yards
* Perform All Just Once With 20-30 Seconds Rest Between Each Exercise
2. Altitude Drop & Stick (Perfect Landing With Butt Back & Knees Out)
- 3X4 Step Offs (Pick A Height Between 27-36") (HIGHER THAN LAST WEEK!)
* Rest 1-2 Minutes Between Sets
3. 1 Step Box Jumps (Quick and Explosive Dip and Jump) (AGAIN, HIGH THAN LAST WK!)
4 Sets Of 8 Jumps (Step Off The Box and Keep Building Height Every Set)
POWER:
Hang SQUAT Clean (Not An All Out Test, But Close)
3, 2, 1, 1, 1
(60,75, 85, 95, 100-105%)
Hang Clean Pulls (100-110% Of Your Max)
3 Sets Of Just 1 Rep
ASSISTANCE STRENGTH:
Underhand Grip Inverted Row (Feet On 12" Box)
2X15 Reps
SS w/
Handstand Push Up Holds
2X30 Seconds
CONDITIONING:
50 Jump Rope
5 Burpees (Chest Touches Ground and Reach Arms Overhead - As Much Range As Possible)
10 Box Jumps (18" Box - Completely Stand Up On Box)
* Start a New Round Every 75-90 Seconds *
10 Total Rounds
POST ALL WEIGHTS AND CONDITIONING ROUND TIMES TO COMMENTS
Friday, June 24, 2011
WOMEN'S BASKETBALL
Agility Ladder OR Dot Drill Warm Up
AGILITY/LATERAL SPEED:
1. Lateral Barrier Jumps (3-6 Inch Barrier)
1X30 Seconds (Two Legs)
1X15 Seconds (Each Leg)
2. Lateral Ski Jumps (Go For Speed and Reps)
3X20 Seconds (Minimum Distance For Each Jump Is 3 Feet - Use Cones To Mark This Out)
* Rest 40-60 Seconds Between Sets
STRENGTH:
Back Box Squat (Use Height From Last Week - 12" + Blue Bumper OR Yellow ONLY)
5 Sets Of 5 Reps (BEAT WEIGHTS FROM LAST WEEK - CLICK HERE)
SINGLE LEG STRENGTH:
Lateral Barbell Step Ups
3X5EA Side (Start @ Second Set Weight From Last Week... Go Heavier At End)
ASSISTANCE STRENGTH:
GH Raise Negatives (Lowering Only - Heavier Weight)
2X10 Seconds (3 Lowerings = 1 Set)
SS w/
Back Extensions
2X20 Reps
SS w/
Hip Mobility Work
- Wall Stretch OR Figure Four Stretch
POST ALL WEIGHTS AND YOUR STRETCH TO COMMENTS
AGILITY/LATERAL SPEED:
1. Lateral Barrier Jumps (3-6 Inch Barrier)
1X30 Seconds (Two Legs)
1X15 Seconds (Each Leg)
2. Lateral Ski Jumps (Go For Speed and Reps)
3X20 Seconds (Minimum Distance For Each Jump Is 3 Feet - Use Cones To Mark This Out)
* Rest 40-60 Seconds Between Sets
STRENGTH:
Back Box Squat (Use Height From Last Week - 12" + Blue Bumper OR Yellow ONLY)
5 Sets Of 5 Reps (BEAT WEIGHTS FROM LAST WEEK - CLICK HERE)
SINGLE LEG STRENGTH:
Lateral Barbell Step Ups
3X5EA Side (Start @ Second Set Weight From Last Week... Go Heavier At End)
ASSISTANCE STRENGTH:
GH Raise Negatives (Lowering Only - Heavier Weight)
2X10 Seconds (3 Lowerings = 1 Set)
SS w/
Back Extensions
2X20 Reps
SS w/
Hip Mobility Work
- Wall Stretch OR Figure Four Stretch
POST ALL WEIGHTS AND YOUR STRETCH TO COMMENTS
VOLLEYBALL
Agility Ladder OR Dot Drill Warm Up
AGILITY/LATERAL SPEED:
1. Lateral Barrier Jumps (3-6 Inch Barrier)
1X30 Seconds (Two Legs)
1X15 Seconds (Each Leg)
2. Lateral Ski Jumps (Go For Speed and Reps)
3X20 Seconds (Minimum Distance For Each Jump Is 3 Feet - Use Cones To Mark This Out)
* Rest 40-60 Seconds Between Sets
STRENGTH:
Back Box Squat (Use Height From Last Week - 12" + Blue Bumper OR Yellow ONLY)
3,3,2,2,2
(60,70,80,90,96%) - Try To Get As Close As You Can To 96%
GYMNASTICS STRENGTH:
Push Ups
3X6 (Add Resistance If You Can)
ASSISTANCE STRENGTH:
GH Raises (Slow Lowering Only - Butt and Abs Tight)
2X15 Seconds (3 Cycles = 1 Set) (Add Weight Across Your Chest)
SS w/
Partner Band Rotational Holds (Arms Straight)
2X20 Seconds Each Side
SS w/
Three Way Band Shoulder Stretch
- Hold Each Position For 60 Seconds
POST ALL WEIGHTS AND HOW THE PUSH UPS WENT TO COMMENTS
AGILITY/LATERAL SPEED:
1. Lateral Barrier Jumps (3-6 Inch Barrier)
1X30 Seconds (Two Legs)
1X15 Seconds (Each Leg)
2. Lateral Ski Jumps (Go For Speed and Reps)
3X20 Seconds (Minimum Distance For Each Jump Is 3 Feet - Use Cones To Mark This Out)
* Rest 40-60 Seconds Between Sets
STRENGTH:
Back Box Squat (Use Height From Last Week - 12" + Blue Bumper OR Yellow ONLY)
3,3,2,2,2
(60,70,80,90,96%) - Try To Get As Close As You Can To 96%
GYMNASTICS STRENGTH:
Push Ups
3X6 (Add Resistance If You Can)
ASSISTANCE STRENGTH:
GH Raises (Slow Lowering Only - Butt and Abs Tight)
2X15 Seconds (3 Cycles = 1 Set) (Add Weight Across Your Chest)
SS w/
Partner Band Rotational Holds (Arms Straight)
2X20 Seconds Each Side
SS w/
Three Way Band Shoulder Stretch
- Hold Each Position For 60 Seconds
POST ALL WEIGHTS AND HOW THE PUSH UPS WENT TO COMMENTS
SOFTBALL
Agility Ladder Warm Up OR Dot Drill Warm Up
- Pick 8-10 Drills OR Patterns & Perform For 20-30 Seconds OR 10-15 Yards
POWER:
Dumbbell Push Press (Use Legs & Hips)
4X10
- 40,50,60,70%
* Work Up Steadily & Make Sure You Keep Ribs Down, Pull Shoulders Back and Head Forward Slightly
STRENGTH:
Tire Flips (With & Without A Partner) - If You Don't Have Tire Then Barbell RDL's (4X8 Reps)
4 Sets Of 5 Flips (Partner) OR 3 Flips (Individual)
ASSISTANCE STRENGTH:
DB Supported Row
3X12
SS w/
Zercher Lateral Lunge (Hold 1 DB Across Your Elbows As You Lunge)
3X5EA Way
SS w/
Hollow Rock Holds
3X20 Seconds
MOBILITY:
Three Way Band Shoulder Stretch
* 60 Second Each *
POST ALL WEIGHTS TO COMMENTS
- Pick 8-10 Drills OR Patterns & Perform For 20-30 Seconds OR 10-15 Yards
POWER:
Dumbbell Push Press (Use Legs & Hips)
4X10
- 40,50,60,70%
* Work Up Steadily & Make Sure You Keep Ribs Down, Pull Shoulders Back and Head Forward Slightly
STRENGTH:
Tire Flips (With & Without A Partner) - If You Don't Have Tire Then Barbell RDL's (4X8 Reps)
4 Sets Of 5 Flips (Partner) OR 3 Flips (Individual)
ASSISTANCE STRENGTH:
DB Supported Row
3X12
SS w/
Zercher Lateral Lunge (Hold 1 DB Across Your Elbows As You Lunge)
3X5EA Way
SS w/
Hollow Rock Holds
3X20 Seconds
MOBILITY:
Three Way Band Shoulder Stretch
* 60 Second Each *
POST ALL WEIGHTS TO COMMENTS
SWIMMING
LAST REPEAT WEEK BEFORE A NEW CYCLE...
CHECK YOUR OLD NUMBER HERE
START POWER:
Standing Long Jumps
20 Jumps Total (Perform in 4 set of 5 Jumps, But Make Sure These Jumps Aren't Consecutive)
- Max Distance Each Time
STRENGTH:
Weighted Pull Ups (More Weight OR More Sets Done With A Heavier Weight)
6 Sets To Reach A 1RM
OR
If You Can't Do More Than 5 Pull Ups...
6 Sets Of 3 Reps (Make These Sets As Difficult As Possible)
ASSISTANCE WORK:
Stability Ball Hamstring Curls
3X20 Reps
SS w/
Close Grip Bench Press
3X10 Reps (Heavier!)
SS w/
Off Bench Oblique Crunches
3X15EA Side
MOBILITY:
Check Out This VIDEO
- Try All Of The Mobility Options Pointed Out In The Video, But Do Whatever Feels The Tightest For 2-3 Minutes Per Side
POST ALL WEIGHTS TO COMMENTS
CHECK YOUR OLD NUMBER HERE
START POWER:
Standing Long Jumps
20 Jumps Total (Perform in 4 set of 5 Jumps, But Make Sure These Jumps Aren't Consecutive)
- Max Distance Each Time
STRENGTH:
Weighted Pull Ups (More Weight OR More Sets Done With A Heavier Weight)
6 Sets To Reach A 1RM
OR
If You Can't Do More Than 5 Pull Ups...
6 Sets Of 3 Reps (Make These Sets As Difficult As Possible)
ASSISTANCE WORK:
Stability Ball Hamstring Curls
3X20 Reps
SS w/
Close Grip Bench Press
3X10 Reps (Heavier!)
SS w/
Off Bench Oblique Crunches
3X15EA Side
MOBILITY:
Check Out This VIDEO
- Try All Of The Mobility Options Pointed Out In The Video, But Do Whatever Feels The Tightest For 2-3 Minutes Per Side
POST ALL WEIGHTS TO COMMENTS
Thursday, June 23, 2011
WOMEN'S BASKETBALL
JUMP POWER:
1. Line Jumps (Forward and Back)
- 1X20 secs
Squat Jumps (Short & Fast Dip and Jump)
- 1X10 Jumps
Power Skips (Drive Knee Up & Get Some Height)
- 1X50 Yards
* Perform All Just Once With 20-30 Seconds Rest Between
2. Altitude Drop & Stick (Perfect Landing With Butt Back & Knees Out)
- 3X4 Step Offs (Pick A Height Between 24-30")
* Rest 1-2 Minutes Between Sets
3. 1 Step Box Jumps (Quick and Explosive Dip and Jump)
4 Sets Of 8 Jumps (Step Off The Box and Keep Building Height Every Set)
CHECK LAST WEEK'S STRENGTH NUMBER HERE... BEAT BY 5-10# AS USUAL...
STRENGTH:
Standing Barbell Push Press (Use a Leg & Hip Drive)
4 Sets Of 5 Reps
GYMNASTICS STRENGTH:
Chest To Bar Pull Ups
3 Sets Of 5 Reps
** Try To Do All With NO Assistance OR VERY LITTLE BAND ASSIST **
ASSISTANCE STRENGTH:
DB Bench Press
2X8 (Start With Your Second Set Weight From Last Week)
SS w/
Off Bench Oblique Holds With Side Crunch
2X20 Reps EA Side
CONDITIONING:
Long Shuttles (8 Total Sets)
25 & Back, 50 & Back, 75 & Back (300 yards Total) - 75-90 Seconds OR Faster
* Start A New Shuttle Sprint Every 2:30 Minutes
** Keep Times Consistent!!
1. Line Jumps (Forward and Back)
- 1X20 secs
Squat Jumps (Short & Fast Dip and Jump)
- 1X10 Jumps
Power Skips (Drive Knee Up & Get Some Height)
- 1X50 Yards
* Perform All Just Once With 20-30 Seconds Rest Between
2. Altitude Drop & Stick (Perfect Landing With Butt Back & Knees Out)
- 3X4 Step Offs (Pick A Height Between 24-30")
* Rest 1-2 Minutes Between Sets
3. 1 Step Box Jumps (Quick and Explosive Dip and Jump)
4 Sets Of 8 Jumps (Step Off The Box and Keep Building Height Every Set)
CHECK LAST WEEK'S STRENGTH NUMBER HERE... BEAT BY 5-10# AS USUAL...
STRENGTH:
Standing Barbell Push Press (Use a Leg & Hip Drive)
4 Sets Of 5 Reps
GYMNASTICS STRENGTH:
Chest To Bar Pull Ups
3 Sets Of 5 Reps
** Try To Do All With NO Assistance OR VERY LITTLE BAND ASSIST **
ASSISTANCE STRENGTH:
DB Bench Press
2X8 (Start With Your Second Set Weight From Last Week)
SS w/
Off Bench Oblique Holds With Side Crunch
2X20 Reps EA Side
CONDITIONING:
Long Shuttles (8 Total Sets)
25 & Back, 50 & Back, 75 & Back (300 yards Total) - 75-90 Seconds OR Faster
* Start A New Shuttle Sprint Every 2:30 Minutes
** Keep Times Consistent!!
SWIMMING
CHECK YOUR OLD NUMBERS HERE
STRENGTH:
Back Box Squat (12-14" Box)
4X10
(50, 60, 70, 75% 1RM)
GYMNASTIC STRENGTH:
Handstand Push Up Holds (Facing Wall)
4X30 seconds
*Keep A PERFECT STREAMLINED POSITION*
CONDITIONING:
5 Strict Pull Ups (Only Use A Band If You Absolutely Necessary)
7 Burpees
9 Tire Jumps (18")
** 15 Minutes **
- As Many Rounds As Possible -
POST WEIGHTS AND ROUNDS COMPLETED TO COMMENTS
STRENGTH:
Back Box Squat (12-14" Box)
4X10
(50, 60, 70, 75% 1RM)
GYMNASTIC STRENGTH:
Handstand Push Up Holds (Facing Wall)
4X30 seconds
*Keep A PERFECT STREAMLINED POSITION*
CONDITIONING:
5 Strict Pull Ups (Only Use A Band If You Absolutely Necessary)
7 Burpees
9 Tire Jumps (18")
** 15 Minutes **
- As Many Rounds As Possible -
POST WEIGHTS AND ROUNDS COMPLETED TO COMMENTS
Wednesday, June 22, 2011
VOLLEYBALL
Warm Up Thoroughly!
SPEED/REACTION:
1. Barrier Jumps (Forward and Back Over a 3-6 Inch Barrier)
1X30 (Two Legs)
1X15EA Leg
2. Consecutive Long Jumps (Good Landings, But All In A Row)
2X3 Jumps (Max Distance)
3. Hurdle OR Barrier Jump Plus Short Shuffle OR Sprint
- 18-24" Barrier OR Hurdle & Instantly Perform A Quick 3-5 Yard Shuffle To Left Or Right, Then Another Quick Straight Ahead Sprint For 5-10 Yards
* Perform 5 Of These Before Taking An Extended Rest - 4 Total Sets
STRENGTH:
Standing Dumbbell Push Press (Use A Hip and Leg Drive)
4 Sets of 5 Reps
* Heavy, But Rips Down & Pull All The Way Through
GYMNASTICS STRENGTH:
Chest To Bar Chin Ups (Underhand Grip)
3 Sets Of 8 Reps (Less Band Assistance Than You Used Two Weeks Ago)
ASSISTANCE STRENGTH:
Zercher Lower Body Complex (Hold 1 DB Across Your Chest)
- Single Leg RDL's, Lateral Lunge, Reverse Lunge
2X5EA
SS w/
Off Bench Oblique w/ Side Crunch
2X15EA Side
CONDITIONING:
200m Shuttles (100m & Back) - Try To Keep Under 45 Seconds
* Start A New Set Every 2 Minutes Unless You Slow Significantly Down Then Take 2:30 *
10 Sets Total
SPEED/REACTION:
1. Barrier Jumps (Forward and Back Over a 3-6 Inch Barrier)
1X30 (Two Legs)
1X15EA Leg
2. Consecutive Long Jumps (Good Landings, But All In A Row)
2X3 Jumps (Max Distance)
3. Hurdle OR Barrier Jump Plus Short Shuffle OR Sprint
- 18-24" Barrier OR Hurdle & Instantly Perform A Quick 3-5 Yard Shuffle To Left Or Right, Then Another Quick Straight Ahead Sprint For 5-10 Yards
* Perform 5 Of These Before Taking An Extended Rest - 4 Total Sets
STRENGTH:
Standing Dumbbell Push Press (Use A Hip and Leg Drive)
4 Sets of 5 Reps
* Heavy, But Rips Down & Pull All The Way Through
GYMNASTICS STRENGTH:
Chest To Bar Chin Ups (Underhand Grip)
3 Sets Of 8 Reps (Less Band Assistance Than You Used Two Weeks Ago)
ASSISTANCE STRENGTH:
Zercher Lower Body Complex (Hold 1 DB Across Your Chest)
- Single Leg RDL's, Lateral Lunge, Reverse Lunge
2X5EA
SS w/
Off Bench Oblique w/ Side Crunch
2X15EA Side
CONDITIONING:
200m Shuttles (100m & Back) - Try To Keep Under 45 Seconds
* Start A New Set Every 2 Minutes Unless You Slow Significantly Down Then Take 2:30 *
10 Sets Total
SOFTBALL
Lots of Hip Mobility... Jog 800m OR Jump Rope For 3 Minutes Before You Warm Up
STRENGTH/TECHNIQUE:
Back Box Squat (Pick A Lower Starting Box Height Than In The Spring) (12" + Blues OR Yellows)
5 Sets Of 5 Reps (Work To Around 75-80% Of Your Max Listed On The Softball Page By Set 4)
(PRACTICE THIS MOVEMENT... WATCH THE VIDEOS CLOSELY)
Video 1 - Purpose and Set Up - Don't Go Quite So Wide & Work On It
Video 2 - Lift Demo.. Again, Not Quite So Wide & Don't Crash Onto The Box
CONDITIONING: IN GROUPS OF TWO - If No Partner Just Start a New Round Every 2-2:30
5 Strict Pull Ups (Bands OR Assisted Machine Are Fine)
7 Push Ups (Work On Keeping Your Hips Up Even When You're Tired)
9 Box/Tire Jumps (18" Box)
* Total Rounds Completed As A Team In 20 Minutes *
POST WORKOUT:
Off Bench Oblique Crunches (Set Up The Same Way As A Hold, But Just Move Side To Side)
2X15 Reps Per Side
SS w/
Upper Body Stretch (Bands OR No Bands, Just Stretch What Feels Tight)
2X60 Seconds MINIMUM Per Stretch
POST BOX SQUAT WEIGHTS, ROUNDS COMPLETED AND WHAT YOU STRETCHED TO COMMENTS
STRENGTH/TECHNIQUE:
Back Box Squat (Pick A Lower Starting Box Height Than In The Spring) (12" + Blues OR Yellows)
5 Sets Of 5 Reps (Work To Around 75-80% Of Your Max Listed On The Softball Page By Set 4)
(PRACTICE THIS MOVEMENT... WATCH THE VIDEOS CLOSELY)
Video 1 - Purpose and Set Up - Don't Go Quite So Wide & Work On It
Video 2 - Lift Demo.. Again, Not Quite So Wide & Don't Crash Onto The Box
CONDITIONING: IN GROUPS OF TWO - If No Partner Just Start a New Round Every 2-2:30
5 Strict Pull Ups (Bands OR Assisted Machine Are Fine)
7 Push Ups (Work On Keeping Your Hips Up Even When You're Tired)
9 Box/Tire Jumps (18" Box)
* Total Rounds Completed As A Team In 20 Minutes *
POST WORKOUT:
Off Bench Oblique Crunches (Set Up The Same Way As A Hold, But Just Move Side To Side)
2X15 Reps Per Side
SS w/
Upper Body Stretch (Bands OR No Bands, Just Stretch What Feels Tight)
2X60 Seconds MINIMUM Per Stretch
POST BOX SQUAT WEIGHTS, ROUNDS COMPLETED AND WHAT YOU STRETCHED TO COMMENTS
Tuesday, June 21, 2011
WOMEN'S BASKETBALL
Warm Up and Hit Your Hips On The Warm Up...
SPEED WORK:
Quick, But Perfect Run Through All Wall Drill Mechanics
1. Slow Foot Work With 45 Degree Lean
2. Marching With 45 Degree Lean
3. Arm Action Drill Seated With Your Feet Out In Front Of You
4. Falling Starts - 70, 80, 90, 100% For 20 Yards
Band Resisted OR Partner Resisted Running
- Use a Band, Strap OR Towel & Get Some Light Resistance From A Partner For A Distance Of 45 Feet
- Try To Push As Hard As You Can For That 45 Feet, But Don't Resist Too Much
- Perform 6 Total Resisted Runs With 2-3 Minutes Between Sets
POWER:
Hang SQUAT Clean
5 Sets of 3 Reps
* Push The Weights 5-10# Heavier Than Last Week On EVERY Set
STRENGTH:
Front Squat (Depth and Elbow Up!)
3 Sets of 3 Reps (Again, Push The Weight Heavier Than Last Week)
ASSISTANCE STRENGTH:
Rope Climbs OR Single Arm Lat Pulldown
2 X 1-2 Climbs OR 5EA Arm
SS w/
Sit Up Holds
2X45 Seconds
MOBILITY WORK:
Hip and Inner Thigh Stretching
POST ALL WEIGHTS TO COMMENTS
SPEED WORK:
Quick, But Perfect Run Through All Wall Drill Mechanics
1. Slow Foot Work With 45 Degree Lean
2. Marching With 45 Degree Lean
3. Arm Action Drill Seated With Your Feet Out In Front Of You
4. Falling Starts - 70, 80, 90, 100% For 20 Yards
Band Resisted OR Partner Resisted Running
- Use a Band, Strap OR Towel & Get Some Light Resistance From A Partner For A Distance Of 45 Feet
- Try To Push As Hard As You Can For That 45 Feet, But Don't Resist Too Much
- Perform 6 Total Resisted Runs With 2-3 Minutes Between Sets
POWER:
Hang SQUAT Clean
5 Sets of 3 Reps
* Push The Weights 5-10# Heavier Than Last Week On EVERY Set
STRENGTH:
Front Squat (Depth and Elbow Up!)
3 Sets of 3 Reps (Again, Push The Weight Heavier Than Last Week)
ASSISTANCE STRENGTH:
Rope Climbs OR Single Arm Lat Pulldown
2 X 1-2 Climbs OR 5EA Arm
SS w/
Sit Up Holds
2X45 Seconds
MOBILITY WORK:
Hip and Inner Thigh Stretching
POST ALL WEIGHTS TO COMMENTS
SWIMMING
Agility Ladder Warm Up OR Make Up A Dot Drill Patterns You Can Run Through For 2-3 Minutes Total
CHECK YOUR WEEK 2 NUMBERS HERE
WALL POWER:
Box Jumps (NO STEPPING)(HIGHER THAN WEEK 2)
* Sets of 5 - Take 4-6 Sets To Achieve The HIGHEST BOX Possible
STRENGTH:
Standing Barbell Press (WATCH THE WHOLE VIDEO FIRST!)
3X3 @ 90-93% 1RM (Take 2-3 Sets Of 3 Reps & Work Up To 90-93%)
* All Of Your Final 3 Sets of 3 Reps Will Be The Same Weight - Get ALL NINE REPS!
** Warm Ups Are 60, 70, 80% **
*** SAME RULES BUT DO YOUR 3X3 AT A WEIGHT THAT IS 5-10# HEAVIER THAN WK 2
ASSISTANCE STRENGTH:
Rope Climbs OR Single Arm Lat Pulldown (5EA)(If Lat Pulldown Than 10# Heavier On All Sets)
3X4 Climbs (Touch Top Of Rafter)
SS w/
Reverse DB Lunges
3X5EA Leg (HEAVY!)(AGAIN, HEAVIER THAN WEEK 2)
MOBILITY:
Band Shoulder Stretching
* 60 Seconds on Each Stretch
CHECK YOUR WEEK 2 NUMBERS HERE
WALL POWER:
Box Jumps (NO STEPPING)(HIGHER THAN WEEK 2)
* Sets of 5 - Take 4-6 Sets To Achieve The HIGHEST BOX Possible
STRENGTH:
Standing Barbell Press (WATCH THE WHOLE VIDEO FIRST!)
3X3 @ 90-93% 1RM (Take 2-3 Sets Of 3 Reps & Work Up To 90-93%)
* All Of Your Final 3 Sets of 3 Reps Will Be The Same Weight - Get ALL NINE REPS!
** Warm Ups Are 60, 70, 80% **
*** SAME RULES BUT DO YOUR 3X3 AT A WEIGHT THAT IS 5-10# HEAVIER THAN WK 2
ASSISTANCE STRENGTH:
Rope Climbs OR Single Arm Lat Pulldown (5EA)(If Lat Pulldown Than 10# Heavier On All Sets)
3X4 Climbs (Touch Top Of Rafter)
SS w/
Reverse DB Lunges
3X5EA Leg (HEAVY!)(AGAIN, HEAVIER THAN WEEK 2)
MOBILITY:
Band Shoulder Stretching
* 60 Seconds on Each Stretch
Monday, June 20, 2011
SOFTBALL
Jump Rope For 60 Seconds On Two Feet & 30 Seconds On Each Leg For TWO Sets Before You Do The Dynamic Warm Up
FOOT SPEED:
1. Line Jumps (Front & Back)
- 20 secs (Two Feet)
- 10 secs (Each Leg - Back To Back - Left Then Right)
- REST 40 SECONDS THEN REPEAT X3
POWER:
Single Arm DB Snatch
4 Sets Of 5 Reps EACH Arm
* Work To A Heavier Weight, But Still Move It Fast
ASSISTANCE STRENGTH:
GH Raise (Slow Lowering Only - Add Weight)
3X10 Seconds (3 Times = 1 Set)
SS w/
Single Arm Lat Pulldown
3X10EA Arm (Keep Rib Down & Tight)
SS w/
Off Bench Oblique Holds (Arms Extended Out)
3X20 Second Hold Each Side
MOBIILITY:
Pick Something That's Tight (Hips, Shoulders, etc) and Hammer On It For At Least 3 Minutes
POST ALL WEIGHTS AND WHAT AREA YOU MOBILIZED TO COMMENTS
FOOT SPEED:
1. Line Jumps (Front & Back)
- 20 secs (Two Feet)
- 10 secs (Each Leg - Back To Back - Left Then Right)
- REST 40 SECONDS THEN REPEAT X3
POWER:
Single Arm DB Snatch
4 Sets Of 5 Reps EACH Arm
* Work To A Heavier Weight, But Still Move It Fast
ASSISTANCE STRENGTH:
GH Raise (Slow Lowering Only - Add Weight)
3X10 Seconds (3 Times = 1 Set)
SS w/
Single Arm Lat Pulldown
3X10EA Arm (Keep Rib Down & Tight)
SS w/
Off Bench Oblique Holds (Arms Extended Out)
3X20 Second Hold Each Side
MOBIILITY:
Pick Something That's Tight (Hips, Shoulders, etc) and Hammer On It For At Least 3 Minutes
POST ALL WEIGHTS AND WHAT AREA YOU MOBILIZED TO COMMENTS
VOLLEYBALL
Lots Of Hip Mobility After The Warm Up...
JUMP POWER:
1. Line Jumps (Forward and Back)
- 1X20 secs
Squat Jumps (Short & Fast Dip and Jump)
- 1X10 Jumps
Power Skips (Drive Knee Up & Get Some Height)
- 1X50 Yards
* Perform All Just Once With 20-30 Seconds Rest Between
2. Altitude Drop & Stick (Perfect Landing With Butt Back & Knees Out)
- 3X4 Step Offs (Pick A Height Between 24-30")
* Rest 1-2 Minutes Between Sets
3. 1 Step Box Jumps (Quick and Explosive Dip and Jump)
4 Sets Of 8 Jumps (Step Off The Box and Keep Building Height Every Set)
POWER:
Hang Squat Clean (Start Using Your Maxes Listed On The Volleyball Page)
5 Sets of 2 Reps
- 60, 70, 80, 90, 96-100% of Your Current Max
STRENGTH/POWER:
Hang Clean Pulls
2 Sets of 2 Reps
- 100%, 105% of Your Max
ASSISTANCE STRENGTH:
Underhand Grip Elevated Inverted Row (12" Box) - Body Must Be Straight
2X10
SS w/
Handstand Push Up Holds (Facing Wall)
2X20 Second Hold
CONDITIONING (TEAM):
Burpee Block Jump Suicide
- With A Partner Perform A Normal Suicide (Baseline, Free Throw Line, Half Court and Full Court & Back) But You Must Perform A Full Burpee At Each Line Before Proceeding To The Next One
* The Workout Start With A Burpee On The Baseline Too...
** If You Don't Have A Partner Try To Start A New Suicide Every 2-2:30 Minutes...
MAX ROUNDS BETWEEN YOU AND YOUR PARTNER IN 15 MINUTES
POST YOUR BOX HEIGHTS AND ALL WEIGHTS TO COMMENTS ALONG WITH CONDITIONING TIME
JUMP POWER:
1. Line Jumps (Forward and Back)
- 1X20 secs
Squat Jumps (Short & Fast Dip and Jump)
- 1X10 Jumps
Power Skips (Drive Knee Up & Get Some Height)
- 1X50 Yards
* Perform All Just Once With 20-30 Seconds Rest Between
2. Altitude Drop & Stick (Perfect Landing With Butt Back & Knees Out)
- 3X4 Step Offs (Pick A Height Between 24-30")
* Rest 1-2 Minutes Between Sets
3. 1 Step Box Jumps (Quick and Explosive Dip and Jump)
4 Sets Of 8 Jumps (Step Off The Box and Keep Building Height Every Set)
POWER:
Hang Squat Clean (Start Using Your Maxes Listed On The Volleyball Page)
5 Sets of 2 Reps
- 60, 70, 80, 90, 96-100% of Your Current Max
STRENGTH/POWER:
Hang Clean Pulls
2 Sets of 2 Reps
- 100%, 105% of Your Max
ASSISTANCE STRENGTH:
Underhand Grip Elevated Inverted Row (12" Box) - Body Must Be Straight
2X10
SS w/
Handstand Push Up Holds (Facing Wall)
2X20 Second Hold
CONDITIONING (TEAM):
Burpee Block Jump Suicide
- With A Partner Perform A Normal Suicide (Baseline, Free Throw Line, Half Court and Full Court & Back) But You Must Perform A Full Burpee At Each Line Before Proceeding To The Next One
* The Workout Start With A Burpee On The Baseline Too...
** If You Don't Have A Partner Try To Start A New Suicide Every 2-2:30 Minutes...
MAX ROUNDS BETWEEN YOU AND YOUR PARTNER IN 15 MINUTES
POST YOUR BOX HEIGHTS AND ALL WEIGHTS TO COMMENTS ALONG WITH CONDITIONING TIME
SWIMMING
LAST WEEK OF REPEATS BEFORE NEW PROGRAMMING... GO HEAVIER THAN LAST TIME... CHECK IT HERE
Make Sure You Warm Up First And Then Perform Some External Rotation Stretching On Your Hips
WATCH AND PERFORM WHAT IN THIS VIDEO - HERE
WALL AND STARTING POWER:
Tall Clean - Moderate Weight -WATCH VIDEO FIRST! - Click On The Exercise Name
4 Sets of 3 Reps, 2 Reps, Then 1 Rep and 1 Rep - See If You Can Get 75-88# By The End
Hang Squat Clean (Yep, Just Like It Sounds... Full Squat Each Rep and Start Standing Up)
5 Sets of 2 Reps
- 60, 70, 80, 90, Try To Hit 93-96% of Your Listed Max Under The Swimming Page
ASSISTANCE STRENGTH:
DB Bent Over Row (NO BENCH)
2X15(Heavier Than Week 2)
SS w/
HIP Extensions (Pause And Hold Contraction At The Top For 3-5 Seconds and Down Slow)
2X20 (Add MORE Weight If You Can)
** Check The Video So You Know The Differences In Hip Extension and BACK Extension
CONDITIONING:
Double Unders OR (Single Unders)
50 (150) - 40 (120) - 30 (90) - 20 (60) -10 (30)
Kipping Pull Ups (Jumping X2)
20 - 16 - 12 - 8 - 4
** 10 Minutes **
POST ALL WEIGHTS AND CONDITIONING TIME TO COMMENTS
Make Sure You Warm Up First And Then Perform Some External Rotation Stretching On Your Hips
WATCH AND PERFORM WHAT IN THIS VIDEO - HERE
WALL AND STARTING POWER:
Tall Clean - Moderate Weight -WATCH VIDEO FIRST! - Click On The Exercise Name
4 Sets of 3 Reps, 2 Reps, Then 1 Rep and 1 Rep - See If You Can Get 75-88# By The End
Hang Squat Clean (Yep, Just Like It Sounds... Full Squat Each Rep and Start Standing Up)
5 Sets of 2 Reps
- 60, 70, 80, 90, Try To Hit 93-96% of Your Listed Max Under The Swimming Page
ASSISTANCE STRENGTH:
DB Bent Over Row (NO BENCH)
2X15(Heavier Than Week 2)
SS w/
HIP Extensions (Pause And Hold Contraction At The Top For 3-5 Seconds and Down Slow)
2X20 (Add MORE Weight If You Can)
** Check The Video So You Know The Differences In Hip Extension and BACK Extension
CONDITIONING:
Double Unders OR (Single Unders)
50 (150) - 40 (120) - 30 (90) - 20 (60) -10 (30)
Kipping Pull Ups (Jumping X2)
20 - 16 - 12 - 8 - 4
** 10 Minutes **
POST ALL WEIGHTS AND CONDITIONING TIME TO COMMENTS
Saturday, June 18, 2011
P90X and Insanity...
I noticed a few of you are doing these two workout programs and wanted to give you an idea of how you should use them and why I don't necessarily think these two are great programs for athletes to do...
Ok, if you guys are a long ways away from being in-season (ie Softball and Women's BB) I have no major issues using this for a little while and no longer than 15-20 minutes... After this long intensity drops to the point where you are just grinding gears and not making any real progress...
Second thing, these are WEIGHT LOSS programs... Not sport based, athletic enhancement programs... They are very general in nature and in a lot of instances break the body down into individual parts (back, bis, tri, etc)... This is not how your body is made to work and not how any athletic movement of any kind if performed so the transfer to your performance during a game will be ZERO...
Lastly, speed and power are both based on how strong you are... Hence, why we lift... Think of it as simple math... Force (Strength) X Distance = Work.... Work / Time = Power.... If I'm stronger and can express that strength over a longer distance and do it faster then my power goes up... After 300, 400, 500 reps or 15-20 minutes how much power are you actually generating? Not much and it starts to tap into you strength because you're not going to be able to move a big amount of weight for that amount of reps...
Little rant on my part, but only done to make you get better faster...
Throw any questions at me about this or anything else that you're wondering about... Just post them to comments...
Ok, if you guys are a long ways away from being in-season (ie Softball and Women's BB) I have no major issues using this for a little while and no longer than 15-20 minutes... After this long intensity drops to the point where you are just grinding gears and not making any real progress...
Second thing, these are WEIGHT LOSS programs... Not sport based, athletic enhancement programs... They are very general in nature and in a lot of instances break the body down into individual parts (back, bis, tri, etc)... This is not how your body is made to work and not how any athletic movement of any kind if performed so the transfer to your performance during a game will be ZERO...
Lastly, speed and power are both based on how strong you are... Hence, why we lift... Think of it as simple math... Force (Strength) X Distance = Work.... Work / Time = Power.... If I'm stronger and can express that strength over a longer distance and do it faster then my power goes up... After 300, 400, 500 reps or 15-20 minutes how much power are you actually generating? Not much and it starts to tap into you strength because you're not going to be able to move a big amount of weight for that amount of reps...
Little rant on my part, but only done to make you get better faster...
Throw any questions at me about this or anything else that you're wondering about... Just post them to comments...
Friday, June 17, 2011
SOFTBALL
Warm Up.. Hip & Lower Body Rolling
Dot Drills For Warm Ups - Pick 4 OR 5 Different Patterns & Run Through Each For 20 Seconds
STRENGTH:
Deadlift (It's a Great Lift, But Learn It Right Before You Really Go Heavy... Watch The Posted Videos)
5 Sets of 5 Reps
Video 1 - Setting Up
Video 2 - Back Angle
* You Should Have Your Back Flat AND Tension In Your Hamstrings Before You Lift The Bar
GYMNASTICS STRENGTH:
Push Ups (Slow Tempo, Perfect Positioning... Click The Exercise To Get An Idea What I Want)
3 Sets of 12 PERFECT REPS (Each One That Isn't Is a 10 second Hollow Hold Per Missed Rep)
CONDITIONING:
Team Shuttle Ladder X2:
As A Team Of 2 Perform The Following With One Girl Going At A Time...
100 Yard Sprint and Back, 90 Yds & Back, 80, 70... Down To 10.. Then 100 & Back AND 50 & Back To Finish...
* If You Are Doing This By Yourself Then Just Rest The Amount Of Time It Takes You To Complete Each Sprint Before Doing The Next One
** You Have 10 Minutes To Get As Far As You Can OR To Finish It All
Dot Drills For Warm Ups - Pick 4 OR 5 Different Patterns & Run Through Each For 20 Seconds
STRENGTH:
Deadlift (It's a Great Lift, But Learn It Right Before You Really Go Heavy... Watch The Posted Videos)
5 Sets of 5 Reps
Video 1 - Setting Up
Video 2 - Back Angle
* You Should Have Your Back Flat AND Tension In Your Hamstrings Before You Lift The Bar
GYMNASTICS STRENGTH:
Push Ups (Slow Tempo, Perfect Positioning... Click The Exercise To Get An Idea What I Want)
3 Sets of 12 PERFECT REPS (Each One That Isn't Is a 10 second Hollow Hold Per Missed Rep)
CONDITIONING:
Team Shuttle Ladder X2:
As A Team Of 2 Perform The Following With One Girl Going At A Time...
100 Yard Sprint and Back, 90 Yds & Back, 80, 70... Down To 10.. Then 100 & Back AND 50 & Back To Finish...
* If You Are Doing This By Yourself Then Just Rest The Amount Of Time It Takes You To Complete Each Sprint Before Doing The Next One
** You Have 10 Minutes To Get As Far As You Can OR To Finish It All
SWIMMING
STARTING POWER:
1-3 Step Box Jumps (Use Your Relay Step Before You Jump Onto The Box)
- Take 10 Minutes To Get As High As Possible For 10 Reps (Use 3-4 Sets)
POWER:
Rack Split Jerk (Check Out The Video First - Click On The Exercise Name)
2EA, 2EA, 2EA, 2EA, 2EA
* Must Alternate Legs Each Rep and Make Sure Your Feet Come Back Together Before You Bring The Bar Down
** THIS IS WHAT YOU DID THE FIRST WEEK OF TRAINING... ADD 5-10# MORE
- CHECK HERE FOR YOUR OLD NUMBERS -
ASSISTANCE STRENGTH:
Single Arm Lat Pulldown (Again Check Your Numbers In Comments On Week 1)
2X5EA Arm (Turn Palm Out At Top and Turn In At Your Shoulder)
SS w/
GH Sit Ups (Watch The First 60 secs Of The Video)
2X15 (Explosive Knee Extension on The Way Up and Keep Ribs and Chin Tucked Down)
MOBILITY WORK:
Take A Lot Of Time And ROLL Your Shoulder (Front and Back)
THEN...
Band Stretch (60 Seconds Each Spot)
1. Chest Stretch
2. Overhead Stretch
3. Lat Stretch
1-3 Step Box Jumps (Use Your Relay Step Before You Jump Onto The Box)
- Take 10 Minutes To Get As High As Possible For 10 Reps (Use 3-4 Sets)
POWER:
Rack Split Jerk (Check Out The Video First - Click On The Exercise Name)
2EA, 2EA, 2EA, 2EA, 2EA
* Must Alternate Legs Each Rep and Make Sure Your Feet Come Back Together Before You Bring The Bar Down
** THIS IS WHAT YOU DID THE FIRST WEEK OF TRAINING... ADD 5-10# MORE
- CHECK HERE FOR YOUR OLD NUMBERS -
ASSISTANCE STRENGTH:
Single Arm Lat Pulldown (Again Check Your Numbers In Comments On Week 1)
2X5EA Arm (Turn Palm Out At Top and Turn In At Your Shoulder)
SS w/
GH Sit Ups (Watch The First 60 secs Of The Video)
2X15 (Explosive Knee Extension on The Way Up and Keep Ribs and Chin Tucked Down)
MOBILITY WORK:
Take A Lot Of Time And ROLL Your Shoulder (Front and Back)
THEN...
Band Stretch (60 Seconds Each Spot)
1. Chest Stretch
2. Overhead Stretch
3. Lat Stretch
WOMEN'S BASKETBALL
As Always... Warm Up First and Hit Some Hip Mobility Work
AGILITY:
Agility Ladder OR Dot Drill Work Up - Pick 8-10 Drills
THEN...
Lateral Barrier Jumps - Same As The Front & Back Jumps, But Side To Side (3-6" High Barrier)
- X25 Secs (Two Legs)
- X15 Secs (Each Leg)
- REST 30 SECS
** REPEAT 3 TIMES
STRENGTH: (WATCH BOTH VIDEOS)
Back Box Squat (Lower Than You Started In The Spring) - 12" + Blue OR Red Only
4 Sets Of 5 Reps
(60, 70, 80, 80-85%)
Video 1 - How To Set Up & Why We Box Squat
Video 2 - Lift Demo
SINGLE LEG STRENGTH:
Lateral Barbell Step Ups (12-18" Box)
3 Sets of 5 EA Leg
ASSISTANCE LOWER BODY STRENGTH:
GH Raise (Slow Lowering Only)
2X10-15 Second Lowering
SS w/
Back Extensions
2X15 (Add Weight Right Away (25-45#))
MOBILITY WORK:
Wall Stretch and Figure Four Hip Stretch - 60 Seconds Holds On Each & On Each Leg
AGILITY:
Agility Ladder OR Dot Drill Work Up - Pick 8-10 Drills
THEN...
Lateral Barrier Jumps - Same As The Front & Back Jumps, But Side To Side (3-6" High Barrier)
- X25 Secs (Two Legs)
- X15 Secs (Each Leg)
- REST 30 SECS
** REPEAT 3 TIMES
STRENGTH: (WATCH BOTH VIDEOS)
Back Box Squat (Lower Than You Started In The Spring) - 12" + Blue OR Red Only
4 Sets Of 5 Reps
(60, 70, 80, 80-85%)
Video 1 - How To Set Up & Why We Box Squat
Video 2 - Lift Demo
SINGLE LEG STRENGTH:
Lateral Barbell Step Ups (12-18" Box)
3 Sets of 5 EA Leg
ASSISTANCE LOWER BODY STRENGTH:
GH Raise (Slow Lowering Only)
2X10-15 Second Lowering
SS w/
Back Extensions
2X15 (Add Weight Right Away (25-45#))
MOBILITY WORK:
Wall Stretch and Figure Four Hip Stretch - 60 Seconds Holds On Each & On Each Leg
VOLLEYBALL
As Always... Warm Up First and Hit Some Hip Mobility Work
AGILITY:
Agility Ladder OR Dot Drill Work Up - Pick 8-10 Drills
THEN...
Lateral Barrier Jumps - Same As The Front & Back Jumps, But Side To Side
- X25 Secs (Two Legs)
- X15 Secs (Each Leg)
- REST 30 SECS
** REPEAT 3 TIMES
STRENGTH:
Back Box Squat (Pick A Lower Starting Box Height Than In The Spring) (12" + Blues OR Yellows)
4 Sets Of 3 Reps
(Use Your Box Squat Max... 60,70,80,85-90%)
GYMNASTICS STRENGTH:
Push Ups
3 Sets Of 70% Of Your Test Number Listed On The Volleyball Page
* If You Tested Out At 10 Reps Then Do 7 Each Set... Etc *
ASSISTANCE STRENGTH:
Single Arm Lat Pulldown (Twist Palm In and Out)
2X6EA Arm
SS w/
AbMat Crunches (These Are Slow & Controlled... 5 Second Hold and 3 Seconds Down)
2x20
MOBILITY WORK:
Hip Mobility - Wall Stretch OR Figure Four Stretch - 2X60 Seconds EA Leg
AGILITY:
Agility Ladder OR Dot Drill Work Up - Pick 8-10 Drills
THEN...
Lateral Barrier Jumps - Same As The Front & Back Jumps, But Side To Side
- X25 Secs (Two Legs)
- X15 Secs (Each Leg)
- REST 30 SECS
** REPEAT 3 TIMES
STRENGTH:
Back Box Squat (Pick A Lower Starting Box Height Than In The Spring) (12" + Blues OR Yellows)
4 Sets Of 3 Reps
(Use Your Box Squat Max... 60,70,80,85-90%)
GYMNASTICS STRENGTH:
Push Ups
3 Sets Of 70% Of Your Test Number Listed On The Volleyball Page
* If You Tested Out At 10 Reps Then Do 7 Each Set... Etc *
ASSISTANCE STRENGTH:
Single Arm Lat Pulldown (Twist Palm In and Out)
2X6EA Arm
SS w/
AbMat Crunches (These Are Slow & Controlled... 5 Second Hold and 3 Seconds Down)
2x20
MOBILITY WORK:
Hip Mobility - Wall Stretch OR Figure Four Stretch - 2X60 Seconds EA Leg
Thursday, June 16, 2011
WOMEN'S BASKETBALL
Lots Of Shoulder Mobility & Stretching After The Web Site Warm Up...
POWER WORK:
1. Jump Rope
a.) 90 Seconds on TWO FEET
b.) 45 Seconds on EACH FOOT
c.) REST 60 SECONDS BETWEEN A and B - Repeat 2 Times
2. Standing Long Jumps (Consecutive Jumps This Time)
5 Sets of 3 Jumps In A Row (Use something to gauge how far you jumped... Jump further each set)
STRENGTH:
Standing Barbell PUSH PRESS (Use A Hard Leg/Hip Drive)
4 Sets of 5 Reps
* Use Your BAR Push Press Number Under the WBB Page
** Follow These %'s... 50%, 60%, 70%, 80% - Be Mindful Of Your Low Back & Pull Your Head Thru
GYMNASTICS STRENGTH:
Strict Chest To Bar Pull Ups
3 Sets of 10 Reps (Try To Go Unbroken... All In A Row With No Major Pauses Top Or Bottom)
ASSISTANCE STRENGTH:
DB Bench Press
2 Sets of 8 Reps (20-25's Right Away)
SS w/
Off Bench Hold w/ Side Crunch (Take Position In Video, But Add Crunch From Side To Side)
2X15 Reps EACH Side
SS w/
Ankle Mobility Work
- Try This One Out - Click HERE
CONDITIONING:
400m Run's (OR Just Run As Far As Possible In 2 Minutes)
* Every 3:30 Start A New One *
6 ROUNDS - Goal Is Consistency... Break 90 Seconds Or Faster If You Can
POWER WORK:
1. Jump Rope
a.) 90 Seconds on TWO FEET
b.) 45 Seconds on EACH FOOT
c.) REST 60 SECONDS BETWEEN A and B - Repeat 2 Times
2. Standing Long Jumps (Consecutive Jumps This Time)
5 Sets of 3 Jumps In A Row (Use something to gauge how far you jumped... Jump further each set)
STRENGTH:
Standing Barbell PUSH PRESS (Use A Hard Leg/Hip Drive)
4 Sets of 5 Reps
* Use Your BAR Push Press Number Under the WBB Page
** Follow These %'s... 50%, 60%, 70%, 80% - Be Mindful Of Your Low Back & Pull Your Head Thru
GYMNASTICS STRENGTH:
Strict Chest To Bar Pull Ups
3 Sets of 10 Reps (Try To Go Unbroken... All In A Row With No Major Pauses Top Or Bottom)
ASSISTANCE STRENGTH:
DB Bench Press
2 Sets of 8 Reps (20-25's Right Away)
SS w/
Off Bench Hold w/ Side Crunch (Take Position In Video, But Add Crunch From Side To Side)
2X15 Reps EACH Side
SS w/
Ankle Mobility Work
- Try This One Out - Click HERE
CONDITIONING:
400m Run's (OR Just Run As Far As Possible In 2 Minutes)
* Every 3:30 Start A New One *
6 ROUNDS - Goal Is Consistency... Break 90 Seconds Or Faster If You Can
SWIMMING
Perform Warm Up and Use a LaCrosse Ball OR Softball On Your Hips
** SAME WORKOUT AS JUNE 2, 2011... Check Your Old Numbers HERE
-JUST GO HEAVIER ALL THE WAY AROUND-
STRENGTH WORK:
Deadlift
5-5-5-5-5
* Early Sets Your Can Perform Consecutive Reps, But Once Your Get Semi-Heavy Drop The Rep At The Top
** Watch The Videos Closely Before You Start and Make Sure You Don't Lose Your Flat Back Position
Video 1 - Deadlift Back Angles
Video 2 - How To Set Up For The Deadlift
GYMNASTICS SKILL:
Strict Pull Ups
10-10-10 (Try To Use No More Than 1 OR 2 Red Bands)
CONDITIONING: (Yes, This Is The Right Order... Do Assistance Strength AFTER This)
Jumping Pull Ups (Bar Set 2-3 Inches Below Wrist With Legs and Arms Straight)
42-30-18
Wall Ball (FULL SQUAT & Throw)(15# Ball To A 10 Foot Target)
21-15-9
*8 Minute Cutoff*
ASSISTANCE STRENGTH WORK:
Underhand Inverted Row
2X15
superset with/
Off Bench Oblique Holds
2X30 secs EA SIDE (Add A Plate If You Can)
POST ALL WEIGHTS AND HOW THE PULL UPS WENT TO COMMENTS
** SAME WORKOUT AS JUNE 2, 2011... Check Your Old Numbers HERE
-JUST GO HEAVIER ALL THE WAY AROUND-
STRENGTH WORK:
Deadlift
5-5-5-5-5
* Early Sets Your Can Perform Consecutive Reps, But Once Your Get Semi-Heavy Drop The Rep At The Top
** Watch The Videos Closely Before You Start and Make Sure You Don't Lose Your Flat Back Position
Video 1 - Deadlift Back Angles
Video 2 - How To Set Up For The Deadlift
GYMNASTICS SKILL:
Strict Pull Ups
10-10-10 (Try To Use No More Than 1 OR 2 Red Bands)
CONDITIONING: (Yes, This Is The Right Order... Do Assistance Strength AFTER This)
Jumping Pull Ups (Bar Set 2-3 Inches Below Wrist With Legs and Arms Straight)
42-30-18
Wall Ball (FULL SQUAT & Throw)(15# Ball To A 10 Foot Target)
21-15-9
*8 Minute Cutoff*
ASSISTANCE STRENGTH WORK:
Underhand Inverted Row
2X15
superset with/
Off Bench Oblique Holds
2X30 secs EA SIDE (Add A Plate If You Can)
POST ALL WEIGHTS AND HOW THE PULL UPS WENT TO COMMENTS
Wednesday, June 15, 2011
SOFTBALL
Warm Up... Hamstrings Especially... Lots Of Sprint Work Today...
SPEED WORK:
Wall Drill Mechanics... Check Under SAQ Tab For The Video
* Run Through Everything On The Video & Work On Being More Efficient...
Falling Starts - Make Sure You Build Up To Max Speed
1st Set - 20-30 yards - 70% Top Speed
2nd Set - Same - 80%
3rd Set - Same - 90%
THEN... 5 More Sets At All Out Sprint Speed... Run The FULL Distance... NO PULLING UP EARLY!
* Rest As Needed Between Sprints... Keep It Fast... This Isn't Supposed To Be Conditioning *
STRENGTH:
Barbell Standing Press (Click The Exercise For A Video)
5 Sets of 5 Reps (Get To A Hard Weight By Set 3 or 4) - 3 Minutes Rest Between Last 3 Sets
KEY POINTS:
1. Rib Down, Wrists Straight, and Elbows Right Under The Bar
2. Try To Press The Bar Into Your Nose
3. Finish By Pulling The Shoulders Back & Head Through
SINGLE LEG STRENGTH:
Walking DB Lunges (Tough Back Knee To Ground EVERY Rep)
4X5EA (Start With 20's or More)
ASSISTANCE STRENGTH:
Inverted Rows
2X20
SS w/
Tempo AbMat CRUNCHES (Don't Go All The Way Up)
2X15 (Up Fast, Hold Contraction For 5 Seconds, Down To Floor For 3 Seconds EACH REP)
SS w/
Hip Mobility
* Watch This Video... Click HERE
SPEED WORK:
Wall Drill Mechanics... Check Under SAQ Tab For The Video
* Run Through Everything On The Video & Work On Being More Efficient...
Falling Starts - Make Sure You Build Up To Max Speed
1st Set - 20-30 yards - 70% Top Speed
2nd Set - Same - 80%
3rd Set - Same - 90%
THEN... 5 More Sets At All Out Sprint Speed... Run The FULL Distance... NO PULLING UP EARLY!
* Rest As Needed Between Sprints... Keep It Fast... This Isn't Supposed To Be Conditioning *
STRENGTH:
Barbell Standing Press (Click The Exercise For A Video)
5 Sets of 5 Reps (Get To A Hard Weight By Set 3 or 4) - 3 Minutes Rest Between Last 3 Sets
KEY POINTS:
1. Rib Down, Wrists Straight, and Elbows Right Under The Bar
2. Try To Press The Bar Into Your Nose
3. Finish By Pulling The Shoulders Back & Head Through
SINGLE LEG STRENGTH:
Walking DB Lunges (Tough Back Knee To Ground EVERY Rep)
4X5EA (Start With 20's or More)
ASSISTANCE STRENGTH:
Inverted Rows
2X20
SS w/
Tempo AbMat CRUNCHES (Don't Go All The Way Up)
2X15 (Up Fast, Hold Contraction For 5 Seconds, Down To Floor For 3 Seconds EACH REP)
SS w/
Hip Mobility
* Watch This Video... Click HERE
VOLLEYBALL
Warm Up - Lots Of Shoulder Rolling
QUICKNESS:
Barrier Jumps (3" Object) - Forward and Back
3X20 secs (Two Feet)
3X10 secs EA (1 Foot)
REST 30 Secs Between
Consecutive Long Jumps
5X3 (Not The Distance Each Time And BEAT It Each Time)
STRENGTH:
Standing DB Press
4 Sets of 3 Reps (Look At Your Weights From Last Week & Go Up On Each Set)
GYMNASTICS STRENGTH:
Chest To Bar Pull Ups
3 Sets of 4-6 Reps (Leave A Little Bit There... Don't Got To Failure)
ASSISTANCE STRENGTH:
DB Lower Body Complex
- SL RDL's, Lateral Lunges, Reverse Lunges
3X5EA (Again, Same As Last Week, Just GO HEAVIER!)
SS w/
Off Bench Oblique Holds
3X30 secs EA Side (Hold A 5-10# Plate In Your Hand)
CONDITIONING:
Short Shuttle Sprints
5 Back, 10 Back, and 20 Back
* Rest The Time It Takes You To Complete The Shuttle X2... Repeat This As Many Times As Possible In 10 Minutes *
POST ALL WEIGHTS AND THE NUMBER OF SHUTTLE COMPLETED TO COMMENTS
QUICKNESS:
Barrier Jumps (3" Object) - Forward and Back
3X20 secs (Two Feet)
3X10 secs EA (1 Foot)
REST 30 Secs Between
Consecutive Long Jumps
5X3 (Not The Distance Each Time And BEAT It Each Time)
STRENGTH:
Standing DB Press
4 Sets of 3 Reps (Look At Your Weights From Last Week & Go Up On Each Set)
GYMNASTICS STRENGTH:
Chest To Bar Pull Ups
3 Sets of 4-6 Reps (Leave A Little Bit There... Don't Got To Failure)
ASSISTANCE STRENGTH:
DB Lower Body Complex
- SL RDL's, Lateral Lunges, Reverse Lunges
3X5EA (Again, Same As Last Week, Just GO HEAVIER!)
SS w/
Off Bench Oblique Holds
3X30 secs EA Side (Hold A 5-10# Plate In Your Hand)
CONDITIONING:
Short Shuttle Sprints
5 Back, 10 Back, and 20 Back
* Rest The Time It Takes You To Complete The Shuttle X2... Repeat This As Many Times As Possible In 10 Minutes *
POST ALL WEIGHTS AND THE NUMBER OF SHUTTLE COMPLETED TO COMMENTS
Tuesday, June 14, 2011
WOMEN'S BASKETBALL
NEW LIFTING CYCLE...
SPRINT SPEED:
Wall Drills (Better Mechanics Will Make You Faster)
- Run Through All The Drills In The Video TWICE
Falling Starts
- Same As Last Week, But Add 5-10 More Yards
- Build Up 70, 80, 90% of Top Speed
- 5 ALL OUT Sprints With 1-2 Minutes Between (Work On The Mechanics As You Sprint)
POWER:
Hang SQUAT Clean - Full Motion, Full Squat
5 Sets of 3 Reps
(60, 70, 80, 90, 90-93%) - Should End Up 5-10# More Than Last Week On All Sets
STRENGTH:
Front Squat (Butt To Calf With Knees Out Hard)
3 Sets Of 3 Reps
(Go PAST Where You Ended Your Clean At - This Should Be 10-20# More Than You Cleaned For 3 Reps)
ASSISTANCE STRENGTH
Rope Climbs OR Towel Grip Pull Ups/Lat Pulldown
2 Climbs OR 5 Reps/5 EA Arm
SS w/
Sit Up Holds
2 Sets of 30 Seconds (Face Up On A Back Extension Machine)
MOBILITY WORK:
Watch The VIDEO and Give This A Try
SPRINT SPEED:
Wall Drills (Better Mechanics Will Make You Faster)
- Run Through All The Drills In The Video TWICE
Falling Starts
- Same As Last Week, But Add 5-10 More Yards
- Build Up 70, 80, 90% of Top Speed
- 5 ALL OUT Sprints With 1-2 Minutes Between (Work On The Mechanics As You Sprint)
POWER:
Hang SQUAT Clean - Full Motion, Full Squat
5 Sets of 3 Reps
(60, 70, 80, 90, 90-93%) - Should End Up 5-10# More Than Last Week On All Sets
STRENGTH:
Front Squat (Butt To Calf With Knees Out Hard)
3 Sets Of 3 Reps
(Go PAST Where You Ended Your Clean At - This Should Be 10-20# More Than You Cleaned For 3 Reps)
ASSISTANCE STRENGTH
Rope Climbs OR Towel Grip Pull Ups/Lat Pulldown
2 Climbs OR 5 Reps/5 EA Arm
SS w/
Sit Up Holds
2 Sets of 30 Seconds (Face Up On A Back Extension Machine)
MOBILITY WORK:
Watch The VIDEO and Give This A Try
SWIMMING
STARTING POWER:
Standing Long Jumps
5X3 (Stick Each Jump and Do Each Jump For MAX DISTANCE)
STRENGTH:
Front Squat
5,3,2,5,3,2
(70%, 80%, 90%... Then 80%, 90%, 93-96%)
GYMNASTICS PRACTICE/STRENGTH:
Push Ups (BE PERFECT!!... CUTTING CORNERS GETS YOU NO WHERE!)
3X15 (Little To No Rest All The Way Through & No Waving On The Way Up)
ASSISTANCE STRENGTH:
Low Cable Rows
2X20
SS w/
Knees To Elbows (Using Ab Slings)
2X15
SS w/
Hip and Shoulder Stretching
2X60 Second Holds
POST LONG JUMP DISTANCE COVERED AND ALL LOADS TO COMMENTS
Standing Long Jumps
5X3 (Stick Each Jump and Do Each Jump For MAX DISTANCE)
STRENGTH:
Front Squat
5,3,2,5,3,2
(70%, 80%, 90%... Then 80%, 90%, 93-96%)
GYMNASTICS PRACTICE/STRENGTH:
Push Ups (BE PERFECT!!... CUTTING CORNERS GETS YOU NO WHERE!)
3X15 (Little To No Rest All The Way Through & No Waving On The Way Up)
ASSISTANCE STRENGTH:
Low Cable Rows
2X20
SS w/
Knees To Elbows (Using Ab Slings)
2X15
SS w/
Hip and Shoulder Stretching
2X60 Second Holds
POST LONG JUMP DISTANCE COVERED AND ALL LOADS TO COMMENTS
Monday, June 13, 2011
SOFTBALL
Make Sure You Warm Up First... Hit Some Overhead Band Stretching Too
POWER WORK:
Tall Clean (Stand Up, Shrug The Bar Up & Pull Under Into A Full Front Squat Catch)(Check Video)
3 Sets of 3 Reps (45#, 55#, 65#) - SPEED UNDER THE BAR!
High Hang SQUAT CLEAN (Drop 3 Inches Only, PAUSE, Then Jump Hard & Squat Catch)
4 Sets of 5 Reps
(50%, 60%, 70%, 70-80% of Your Max Listed On The Softball Page)
GYMNASTICS STRENGTH:
UNDERHAND Grip Chin Ups
15 Total Reps (Perform in Sets of No Less Than 3 & No More Than 5)(Make It Tough Right Away)
* Try To Use No Assistance If You Can *
TEAM CONDITIONING:
Long Shuttle Run
50 yards and Back, 30 Yards and Back, 10 Yards and Back
Then...
10 Burpees (Chest To Floor and Fully Reach Overhead)
* In Teams of 2 Perform As Many Rounds As Possible In 10 Minutes *
** If You Are Doing This By Yourself Perform Either 5 Rounds Straight Through OR Start A New Round Every 1:30-1:45 Until 10 Minutes Is Up
POST ALL WEIGHTS USED, HOW YOU DID YOUR PULL UPS, AND TOTAL ROUNDS COMPLETED AS A TEAM OR TOTAL CONDITIONING TIME TO COMMENTS AND SIGN YOUR NAME
POWER WORK:
Tall Clean (Stand Up, Shrug The Bar Up & Pull Under Into A Full Front Squat Catch)(Check Video)
3 Sets of 3 Reps (45#, 55#, 65#) - SPEED UNDER THE BAR!
High Hang SQUAT CLEAN (Drop 3 Inches Only, PAUSE, Then Jump Hard & Squat Catch)
4 Sets of 5 Reps
(50%, 60%, 70%, 70-80% of Your Max Listed On The Softball Page)
GYMNASTICS STRENGTH:
UNDERHAND Grip Chin Ups
15 Total Reps (Perform in Sets of No Less Than 3 & No More Than 5)(Make It Tough Right Away)
* Try To Use No Assistance If You Can *
TEAM CONDITIONING:
Long Shuttle Run
50 yards and Back, 30 Yards and Back, 10 Yards and Back
Then...
10 Burpees (Chest To Floor and Fully Reach Overhead)
* In Teams of 2 Perform As Many Rounds As Possible In 10 Minutes *
** If You Are Doing This By Yourself Perform Either 5 Rounds Straight Through OR Start A New Round Every 1:30-1:45 Until 10 Minutes Is Up
POST ALL WEIGHTS USED, HOW YOU DID YOUR PULL UPS, AND TOTAL ROUNDS COMPLETED AS A TEAM OR TOTAL CONDITIONING TIME TO COMMENTS AND SIGN YOUR NAME
VOLLEYBALL
THIS IS THE SAME AS MONDAY FROM LAST WEEK.... JUST GO HEAVIER!
WARM UP FIRST!!
JUMP POWER:
Jump Rope (90 seconds on TWO FEET, 45 secs on EACH LEG) X 2 Sets (Rest 1 Min Between)
Squat Jumps (Consecutive - Just As High As Possible) 3 Sets X 10 Jumps
Scissor Jumps (Consecutive - Just High & Switch Feet In Air) 3X5 Jumps Each Leg
* Rest As Needed Between Sets, But 30-60 secs Should Be Plenty *
** ALL THE CHANGES FROM LAST WEEK ARE BOLDED AND UNDERLINED
POWER:
Hang Squat Clean
5 Sets of 3 Reps - Check Your Weights From Last Week & Add 5-10# For EVERY Set
- 50, 60, 75, 85-90%, 90-93% (You Can Re-Grip OR Drop Between Reps)
Hang Clean Pulls (Check The Video First!)
2 Sets of 2 Reps
- 100% and 105% of Your Max
ASSISTANCE STRENGTH WORK:
Standing Single Arm Cable Row (Turn Wrist Out Going Forward and In and Up Pulling Back)
2X10EA Arm (Heavier Than Last Week 5-10#)
SS w/
Sit Up Holds OR Hollow Rock Holds
2X30 secs
CONDITIONING:
Long Shuttles
100 yds & Back, 90 & Back, 80 & Back,.... Down To 10 & Back
Push Ball (13-15#)
10-9-8-7-6-5-4-3-2-1
* Workout Arrangement Is This... 1st Round... 100 Yards and Back, Then 10 Push Ball OVER A Goal Post, 90 Yards & Back, Then 9 Push Ball OVER a Goal Post, Continue Until You Hit 10 and Back and 1 Push Ball
** 15 Minutes To Get As Far As Possible
WARM UP FIRST!!
JUMP POWER:
Jump Rope (90 seconds on TWO FEET, 45 secs on EACH LEG) X 2 Sets (Rest 1 Min Between)
Squat Jumps (Consecutive - Just As High As Possible) 3 Sets X 10 Jumps
Scissor Jumps (Consecutive - Just High & Switch Feet In Air) 3X5 Jumps Each Leg
* Rest As Needed Between Sets, But 30-60 secs Should Be Plenty *
** ALL THE CHANGES FROM LAST WEEK ARE BOLDED AND UNDERLINED
POWER:
Hang Squat Clean
5 Sets of 3 Reps - Check Your Weights From Last Week & Add 5-10# For EVERY Set
- 50, 60, 75, 85-90%, 90-93% (You Can Re-Grip OR Drop Between Reps)
Hang Clean Pulls (Check The Video First!)
2 Sets of 2 Reps
- 100% and 105% of Your Max
ASSISTANCE STRENGTH WORK:
Standing Single Arm Cable Row (Turn Wrist Out Going Forward and In and Up Pulling Back)
2X10EA Arm (Heavier Than Last Week 5-10#)
SS w/
Sit Up Holds OR Hollow Rock Holds
2X30 secs
CONDITIONING:
Long Shuttles
100 yds & Back, 90 & Back, 80 & Back,.... Down To 10 & Back
Push Ball (13-15#)
10-9-8-7-6-5-4-3-2-1
* Workout Arrangement Is This... 1st Round... 100 Yards and Back, Then 10 Push Ball OVER A Goal Post, 90 Yards & Back, Then 9 Push Ball OVER a Goal Post, Continue Until You Hit 10 and Back and 1 Push Ball
** 15 Minutes To Get As Far As Possible
SWIMMING
REPEAT OF WEEK ONE, DAY ONE.... GO HEAVIER ALL THE WAY AROUND!
PERFORM WARM UP AND OVERHEAD BAND STRETCH FIRST...
1. POWER AND STRENGTH
a.) Snatch Balance - Light Weight and Fast
3 Sets of 3 Reps (25-55#)(ADD 5-10# MORE EACH SET THAN LAST TIME... CHECK IT HERE)
b.) Power Position SQUAT Snatch - Watch the video but only drop and slide 3 inches at the start instead
4 Sets of 3 Reps (Work up to a challenging weight, but try to be perfect!)
60, 70, 80, 85-90% (AGAIN, ADD 5-10# MORE THAN YOU DID LAST TIME... CHECK IT HERE)
2. GYMNASTICS STRENGTH
a.) Kipping Pull Ups
4 Sets of 5 Reps (Chest To Bar) OR 10 Reps (No Chest To Bar)
3. CONDITIONING (Crossfit Main Site)
Deadlift (89-110#) 21 Reps
50 Air Squats (GET DEPTH!!)
Barbell Push Press (45-65#) 21 Reps
Deadlift (89-110#) 15 Reps
35 Air Squats
Barbell Push Press (45-65#) 15 Reps
Deadlift (89-110#) 9 Reps
20 Air Squats
Barbell Push Press (45-65#) 9 Reps
** PICK A CHALLENGING, BUT SMART WEIGHT WHERE YOU ARE PUSHING THE PACE, BUT NOT COMPROMISING YOUR LOWER BACK
* 10 Minute Cutoff *
POST ALL WEIGHTS AND CONDITIONING TIME TO COMMENTS
PERFORM WARM UP AND OVERHEAD BAND STRETCH FIRST...
1. POWER AND STRENGTH
a.) Snatch Balance - Light Weight and Fast
3 Sets of 3 Reps (25-55#)(ADD 5-10# MORE EACH SET THAN LAST TIME... CHECK IT HERE)
b.) Power Position SQUAT Snatch - Watch the video but only drop and slide 3 inches at the start instead
4 Sets of 3 Reps (Work up to a challenging weight, but try to be perfect!)
60, 70, 80, 85-90% (AGAIN, ADD 5-10# MORE THAN YOU DID LAST TIME... CHECK IT HERE)
2. GYMNASTICS STRENGTH
a.) Kipping Pull Ups
4 Sets of 5 Reps (Chest To Bar) OR 10 Reps (No Chest To Bar)
3. CONDITIONING (Crossfit Main Site)
Deadlift (89-110#) 21 Reps
50 Air Squats (GET DEPTH!!)
Barbell Push Press (45-65#) 21 Reps
Deadlift (89-110#) 15 Reps
35 Air Squats
Barbell Push Press (45-65#) 15 Reps
Deadlift (89-110#) 9 Reps
20 Air Squats
Barbell Push Press (45-65#) 9 Reps
** PICK A CHALLENGING, BUT SMART WEIGHT WHERE YOU ARE PUSHING THE PACE, BUT NOT COMPROMISING YOUR LOWER BACK
* 10 Minute Cutoff *
POST ALL WEIGHTS AND CONDITIONING TIME TO COMMENTS
Friday, June 10, 2011
SWIMMING
START POWER:
Standing Long Jumps
20 Jumps Total (Perform in 4 set of 5 Jumps, But Make Sure These Jumps Aren't Consecutive)
- Max Distance Each Time
STRENGTH:
Weighted Pull Ups
6 Sets To Reach A 1RM
OR
If You Can't Do More Than 5 Pull Ups...
6 Sets Of 3 Reps (Make These Sets As Difficult As Possible)
ASSISTANCE WORK:
Stability Ball Hamstring Curls
3X20 Reps
SS w/
Close Grip Bench Press
3X10 Reps
SS w/
Off Bench Oblique Crunches
3X15EA Side
MOBILITY:
Check Out This VIDEO
- Try All Of The Mobility Options Pointed Out In The Video, But Do Whatever Feels The Tightest For 2-3 Minutes Per Side
POST ALL WEIGHTS TO COMMENTS
Standing Long Jumps
20 Jumps Total (Perform in 4 set of 5 Jumps, But Make Sure These Jumps Aren't Consecutive)
- Max Distance Each Time
STRENGTH:
Weighted Pull Ups
6 Sets To Reach A 1RM
OR
If You Can't Do More Than 5 Pull Ups...
6 Sets Of 3 Reps (Make These Sets As Difficult As Possible)
ASSISTANCE WORK:
Stability Ball Hamstring Curls
3X20 Reps
SS w/
Close Grip Bench Press
3X10 Reps
SS w/
Off Bench Oblique Crunches
3X15EA Side
MOBILITY:
Check Out This VIDEO
- Try All Of The Mobility Options Pointed Out In The Video, But Do Whatever Feels The Tightest For 2-3 Minutes Per Side
POST ALL WEIGHTS TO COMMENTS
WOMEN'S BASKETBALL
Hit Your Hips A Ton During The Warm Up Today...
SPRINT SPEED & FIRST STEP QUICKNESS:
1. Line Jumps (Forward and Back Only)
3X30 secs (Two Legs)
3X15 secs (Each Leg)
REST 60 secs between Sets
2. Standing Long Jumps (Perfect Landing and Don't Land In A Deep Squat)
4 Sets of 5 Jumps (These Are NON-CONSECUTIVE JUMPS)
STRENGTH:
Back Box Squat (Same Set Up As Last Week, But 5-10 More Pounds Than Last Week)
4X10
SINGLE LEG STRENGTH:
Lateral DB Lunges
3X5EA (Again, More Weight Each Set Than Last Week)(Try To Have 30's In Your Hands)
ASSISTANCE STRENGTH:
Stability Ball Leg Curls
2X20
SS w/
Band Good Morning OR Back Extensions
2X25
MOBILITY WORK:
Wall Hip Stretch and External Rotation Stretch - CLICK HERE
SPRINT SPEED & FIRST STEP QUICKNESS:
1. Line Jumps (Forward and Back Only)
3X30 secs (Two Legs)
3X15 secs (Each Leg)
REST 60 secs between Sets
2. Standing Long Jumps (Perfect Landing and Don't Land In A Deep Squat)
4 Sets of 5 Jumps (These Are NON-CONSECUTIVE JUMPS)
STRENGTH:
Back Box Squat (Same Set Up As Last Week, But 5-10 More Pounds Than Last Week)
4X10
SINGLE LEG STRENGTH:
Lateral DB Lunges
3X5EA (Again, More Weight Each Set Than Last Week)(Try To Have 30's In Your Hands)
ASSISTANCE STRENGTH:
Stability Ball Leg Curls
2X20
SS w/
Band Good Morning OR Back Extensions
2X25
MOBILITY WORK:
Wall Hip Stretch and External Rotation Stretch - CLICK HERE
Thursday, June 9, 2011
SWIMMING
STRENGTH:
Back Box Squat (12-14" Box)
4X10
(40,50,60, 70% 1RM)
GYMNASTIC STRENGTH:
Handstand Push Up Holds (Facing Wall)
4X20 seconds
*Keep A PERFECT STREAMLINED POSITION*
CONDITIONING:
10 Kipping Pull Ups
10 Tire Jumps
10 Ground To Overhead (45-65#)(You Can Snatch OR Clean and Jerk The Weight)
* Max Rounds In 10 Minutes *
Goal Is To Try To Get Close To 10 Rounds
POST ALL WEIGHTS AND CONDITIONING TIME TO COMMENTS
Back Box Squat (12-14" Box)
4X10
(40,50,60, 70% 1RM)
GYMNASTIC STRENGTH:
Handstand Push Up Holds (Facing Wall)
4X20 seconds
*Keep A PERFECT STREAMLINED POSITION*
CONDITIONING:
10 Kipping Pull Ups
10 Tire Jumps
10 Ground To Overhead (45-65#)(You Can Snatch OR Clean and Jerk The Weight)
* Max Rounds In 10 Minutes *
Goal Is To Try To Get Close To 10 Rounds
POST ALL WEIGHTS AND CONDITIONING TIME TO COMMENTS
WOMEN'S BASKETBALL
SPEED WORK:
Wall Drills - Run Through All The One In The Video
Falling Starts
80% X 20 Yards
90% X 20 Yards
5 Sprints X100% With 2-3 Mins Rest Between
STRENGTH:
Standing Barbell Press
5X5 (Add 5# onto every set from last week)
GYMNASTICS STRENGTH:
Strict Chest To Bar Pull Ups
3X5 (As Little Assistance As Needed)
ASSISTANCE STRENGTH:
Full Push Ups (Be Perfect!)
2X12 (Less Assistance Than Last Week If You Used Any)
SS w/
Cable Rotational Holds
2X45 sec Hold Each Side (Heavier Than Last Week)
MOBILITY:
Wall Hip Stretch For 1-2 Minutes On Each Leg
POST ALL WEIGHTS TO COMMENTS
Wall Drills - Run Through All The One In The Video
Falling Starts
80% X 20 Yards
90% X 20 Yards
5 Sprints X100% With 2-3 Mins Rest Between
STRENGTH:
Standing Barbell Press
5X5 (Add 5# onto every set from last week)
GYMNASTICS STRENGTH:
Strict Chest To Bar Pull Ups
3X5 (As Little Assistance As Needed)
ASSISTANCE STRENGTH:
Full Push Ups (Be Perfect!)
2X12 (Less Assistance Than Last Week If You Used Any)
SS w/
Cable Rotational Holds
2X45 sec Hold Each Side (Heavier Than Last Week)
MOBILITY:
Wall Hip Stretch For 1-2 Minutes On Each Leg
POST ALL WEIGHTS TO COMMENTS
Wednesday, June 8, 2011
VOLLEYBALL
Take a Roller, Softball, OR LaCrosse Ball & Really Roll Your Shoulder
LINEAR SPEED:
1. Line Jumps (Forward and Back)
a.) Two Legs (30 seconds - Try to get 80-100 Jumps)
b.) Single Leg (Right Leg - 15 secs and Left Leg - 15 secs
c.) Rest 1 Minute - REPEAT 3 SETS
2. Standing Long Jumps (Non-Consecutive)
20 Total Jumps (Sets of 5 At A Time)
- Take Your Time and Get MAX Distance Out Of Each Jump
STRENGTH:
Standing Dumbbell Press (No Leg Drive)(Same As Video But Using Dumbbells)
4 Sets of 3 Reps
* Keep Ribs Down and Pull Shoulders Back & Elevate To Finish
GYMNASTIC STRENGTH:
Chest To Bar Pull Ups
3 Sets Of 2 Reps Short Of Complete Failure (Use Your Pull Up Test Number From Last Week)
* If You Completed Less Than 5 reps Last Week Then Do Sets of 5 TOUGH Reps
ASSISTANCE STRENGTH:
DB Lower Body Complex (Using TWO Dumbbells)
- Single Leg RDL's, Lateral Lunge, Reverse Lunge Repeat This Pattern For 10 Reps EACH Leg
2 Sets
SS w/
Off Bench Oblique Holds
2X30 Secs Each Side
CONDITIONING:
Long Shuttle Runs (Try To Use A Football Field)
100 Yards and Back, 90 & Back, 80, 70..... 10 & Back
Wall Ball (Need a 13-15# Medicine Ball and a Goal Post OR A 10 Foot Target)
10-9-8-7-6-5-4-3-2-1
* You Will Run 100 and Back then do 10 Wall Ball Throws Hitting Your 10 Foot Target, Then 90 & Back and 9 Throws... Down to 10 yards and 1 Throw
** You Have 15 Minutes To Get As Far As Possible OR Completely Finished
LINEAR SPEED:
1. Line Jumps (Forward and Back)
a.) Two Legs (30 seconds - Try to get 80-100 Jumps)
b.) Single Leg (Right Leg - 15 secs and Left Leg - 15 secs
c.) Rest 1 Minute - REPEAT 3 SETS
2. Standing Long Jumps (Non-Consecutive)
20 Total Jumps (Sets of 5 At A Time)
- Take Your Time and Get MAX Distance Out Of Each Jump
STRENGTH:
Standing Dumbbell Press (No Leg Drive)(Same As Video But Using Dumbbells)
4 Sets of 3 Reps
* Keep Ribs Down and Pull Shoulders Back & Elevate To Finish
GYMNASTIC STRENGTH:
Chest To Bar Pull Ups
3 Sets Of 2 Reps Short Of Complete Failure (Use Your Pull Up Test Number From Last Week)
* If You Completed Less Than 5 reps Last Week Then Do Sets of 5 TOUGH Reps
ASSISTANCE STRENGTH:
DB Lower Body Complex (Using TWO Dumbbells)
- Single Leg RDL's, Lateral Lunge, Reverse Lunge Repeat This Pattern For 10 Reps EACH Leg
2 Sets
SS w/
Off Bench Oblique Holds
2X30 Secs Each Side
CONDITIONING:
Long Shuttle Runs (Try To Use A Football Field)
100 Yards and Back, 90 & Back, 80, 70..... 10 & Back
Wall Ball (Need a 13-15# Medicine Ball and a Goal Post OR A 10 Foot Target)
10-9-8-7-6-5-4-3-2-1
* You Will Run 100 and Back then do 10 Wall Ball Throws Hitting Your 10 Foot Target, Then 90 & Back and 9 Throws... Down to 10 yards and 1 Throw
** You Have 15 Minutes To Get As Far As Possible OR Completely Finished
Tuesday, June 7, 2011
SWIMMING
Agility Ladder Warm Up OR Make Up A Dot Drill Patterns You Can Run Through For 2-3 Minutes Total
WALL POWER:
Box Jumps (NO STEPPING)
* Sets of 5 - Take 4-6 Sets To Achieve The HIGHEST BOX Possible
STRENGTH:
Standing Barbell Press (WATCH THE WHOLE VIDEO FIRST!)
3X3 @ 88-90% 1RM (Take 2-3 Sets Of 3 Reps & Work Up To 88-90%)
* All Of Your Final 3 Sets of 3 Reps Will Be The Same Weight - Get ALL NINE REPS!
** Warm Ups Are 60, 70, 80% **
ASSISTANCE STRENGTH:
Rope Climbs OR Single Arm Lat Pulldown (5EA)
3X3 Climbs (Touch Top Of Rafter)
SS w/
Reverse DB Lunges
3X5EA Leg (HEAVY!)
MOBILITY:
Band Shoulder Stretching
* 60 Seconds on Each Stretch
WALL POWER:
Box Jumps (NO STEPPING)
* Sets of 5 - Take 4-6 Sets To Achieve The HIGHEST BOX Possible
STRENGTH:
Standing Barbell Press (WATCH THE WHOLE VIDEO FIRST!)
3X3 @ 88-90% 1RM (Take 2-3 Sets Of 3 Reps & Work Up To 88-90%)
* All Of Your Final 3 Sets of 3 Reps Will Be The Same Weight - Get ALL NINE REPS!
** Warm Ups Are 60, 70, 80% **
ASSISTANCE STRENGTH:
Rope Climbs OR Single Arm Lat Pulldown (5EA)
3X3 Climbs (Touch Top Of Rafter)
SS w/
Reverse DB Lunges
3X5EA Leg (HEAVY!)
MOBILITY:
Band Shoulder Stretching
* 60 Seconds on Each Stretch
WOMEN'S BASKETBALL
Warm Up and Then Mess Around With The Jump Rope
- 60 seconds As Fast As Possible on 2 Legs
- 30 secs Each Leg
- Rest 30 secs
- REPEAT TWICE
CHECK LAST WEEKS NUMBERS BY CLICKING HERE
POWER:
Tall Clean - Shrug ONLY Then Catch
2 Sets of 3 Reps (5-10# MORE THAN LAST TUESDAY - CHECK IT!)
Power Position SQUAT Clean (Dip 2-3 Inches, Explode and Full Squat)
3 Sets of 5 Reps (Again 5-10# More Than Last Week)
STRENGTH:
Front Squat - Your First Set Will Be A Weight Heavier Than You Finished At On Your Clean
3 Sets of 5 Reps (5# More Than Last Week)
ASSISTANCE STRENGTH:
Supported DB Row (Start At Your Final Weight From Last Week)
2X10
SS w/
Hollow Rocks
2X30 secs
CONDITIONING:
Perform The Following Rep Ladder - 10 Reps Each Exercise Down To 1 Rep Each Exercise
1. Box Jumps (18")
2. Sit Ups
3. Burpees (Click The Exercise For A Demo)
4. Walking Lunges (Each Leg)
* How This Works... First Time Through You Will Do 10 Box Jumps, 10 Sit Ups, 10 Burpees and 10 Lunges On EACH Leg, Then 9, 8, 7... Down To 1 Each Without Stopping
** The Goal Is To Keep Moving For 15+ Minutes
POST ALL WEIGHTS AND CONDITIONING TIME TO COMMENTS
- 60 seconds As Fast As Possible on 2 Legs
- 30 secs Each Leg
- Rest 30 secs
- REPEAT TWICE
CHECK LAST WEEKS NUMBERS BY CLICKING HERE
POWER:
Tall Clean - Shrug ONLY Then Catch
2 Sets of 3 Reps (5-10# MORE THAN LAST TUESDAY - CHECK IT!)
Power Position SQUAT Clean (Dip 2-3 Inches, Explode and Full Squat)
3 Sets of 5 Reps (Again 5-10# More Than Last Week)
STRENGTH:
Front Squat - Your First Set Will Be A Weight Heavier Than You Finished At On Your Clean
3 Sets of 5 Reps (5# More Than Last Week)
ASSISTANCE STRENGTH:
Supported DB Row (Start At Your Final Weight From Last Week)
2X10
SS w/
Hollow Rocks
2X30 secs
CONDITIONING:
Perform The Following Rep Ladder - 10 Reps Each Exercise Down To 1 Rep Each Exercise
1. Box Jumps (18")
2. Sit Ups
3. Burpees (Click The Exercise For A Demo)
4. Walking Lunges (Each Leg)
* How This Works... First Time Through You Will Do 10 Box Jumps, 10 Sit Ups, 10 Burpees and 10 Lunges On EACH Leg, Then 9, 8, 7... Down To 1 Each Without Stopping
** The Goal Is To Keep Moving For 15+ Minutes
POST ALL WEIGHTS AND CONDITIONING TIME TO COMMENTS
Monday, June 6, 2011
VOLLEYBALL
WARM UP FIRST!!
JUMP POWER:
Jump Rope (60 seconds on TWO FEET, 30 secs on EACH LEG) X 2 Sets (Rest 1 Min Between)
Squat Jumps (Non-Consecutive - Just As High As Possible) 4 Sets X 10 Jumps
Scissor Jumps (Non-Consecutive - Just High & Switch Feet In Air) 3X5 Jumps Each Leg
* Rest As Needed Between Sets, But 30-60 secs Should Be Plenty *
POWER:
Hang Squat Clean
5 Sets of 3 Reps - Check Your Max and Use The Below Percentages
- 50, 60, 70, 80-85%, 85-90% (You Can Re-Grip OR Drop Between Reps)
Clean Pulls (Check The Video First!)
3 Sets of 2 Reps
- 90%, 95%, 100% of Your Max
ASSISTANCE STRENGTH WORK:
Standing Single Arm Cable Row (Turn Wrist Out Going Forward and In and Up Pulling Back)
2X10EA Arm
SS w/
Sit Up Holds OR Hollow Rock Holds
2X30 secs
CONDITIONING:
* IN TEAMS OF TWO ONLY - Must accumulate 8 Rounds or More Between The Two Of You*
Shuttle Sprint (15 feet & Back, 45 feet & Back, 90 feet & Back)
Jump Rope X50
Burpees X10 (Chest To Ground and Jump Up To Finish)
* 12 Minute Total - As Many Rounds Between The Two Of You As Possible *
** If You're Doing This By Yourself Then Do One Full Round Every 3 Minutes
POST ALL WEIGHTS AND CONDITIONING ROUNDS COMPLETED COMMENTS
JUMP POWER:
Jump Rope (60 seconds on TWO FEET, 30 secs on EACH LEG) X 2 Sets (Rest 1 Min Between)
Squat Jumps (Non-Consecutive - Just As High As Possible) 4 Sets X 10 Jumps
Scissor Jumps (Non-Consecutive - Just High & Switch Feet In Air) 3X5 Jumps Each Leg
* Rest As Needed Between Sets, But 30-60 secs Should Be Plenty *
POWER:
Hang Squat Clean
5 Sets of 3 Reps - Check Your Max and Use The Below Percentages
- 50, 60, 70, 80-85%, 85-90% (You Can Re-Grip OR Drop Between Reps)
Clean Pulls (Check The Video First!)
3 Sets of 2 Reps
- 90%, 95%, 100% of Your Max
ASSISTANCE STRENGTH WORK:
Standing Single Arm Cable Row (Turn Wrist Out Going Forward and In and Up Pulling Back)
2X10EA Arm
SS w/
Sit Up Holds OR Hollow Rock Holds
2X30 secs
CONDITIONING:
* IN TEAMS OF TWO ONLY - Must accumulate 8 Rounds or More Between The Two Of You*
Shuttle Sprint (15 feet & Back, 45 feet & Back, 90 feet & Back)
Jump Rope X50
Burpees X10 (Chest To Ground and Jump Up To Finish)
* 12 Minute Total - As Many Rounds Between The Two Of You As Possible *
** If You're Doing This By Yourself Then Do One Full Round Every 3 Minutes
POST ALL WEIGHTS AND CONDITIONING ROUNDS COMPLETED COMMENTS
SWIMMING
Make Sure You Warm Up First And Then Perform Some External Rotation Stretching On Your Hips
WATCH AND PERFORM WHAT IN THIS VIDEO - HERE
WALL AND STARTING POWER:
Tall Clean - Moderate Weight -WATCH VIDEO FIRST! - Click On The Exercise Name
4 Sets of 3 Reps, 2 Reps, Then 1 Rep and 1 Rep - See If You Can Get 75-88# By The End
Hang Squat Clean (Yep, Just Like It Sounds... Full Squat Each Rep and Start Standing Up)
5 Sets of 2 Reps
- 50, 60, 70, 80, Try To Hit 90% of Your Listed Max Under The Swimming Page
ASSISTANCE STRENGTH:
DB Bent Over Row (NO BENCH)
2X15
SS w/
HIP Extensions (Pause And Hold Contraction At The Top For 3-5 Seconds and Down Slow)
2X20 (Add Weight If You Can)
** Check The Video So You Know The Differences In Hip Extension and BACK Extension
CONDITIONING:
400m Run
50 Wall Ball Throws Over 10 Feet OR Goal Post On Football Field (Try To Use a 15# Ball)
400m Run
* 10 Minute Cutoff *
POST ALL WEIGHTS AND CONDITIONING TIME TO COMMENTS
WATCH AND PERFORM WHAT IN THIS VIDEO - HERE
WALL AND STARTING POWER:
Tall Clean - Moderate Weight -WATCH VIDEO FIRST! - Click On The Exercise Name
4 Sets of 3 Reps, 2 Reps, Then 1 Rep and 1 Rep - See If You Can Get 75-88# By The End
Hang Squat Clean (Yep, Just Like It Sounds... Full Squat Each Rep and Start Standing Up)
5 Sets of 2 Reps
- 50, 60, 70, 80, Try To Hit 90% of Your Listed Max Under The Swimming Page
ASSISTANCE STRENGTH:
DB Bent Over Row (NO BENCH)
2X15
SS w/
HIP Extensions (Pause And Hold Contraction At The Top For 3-5 Seconds and Down Slow)
2X20 (Add Weight If You Can)
** Check The Video So You Know The Differences In Hip Extension and BACK Extension
CONDITIONING:
400m Run
50 Wall Ball Throws Over 10 Feet OR Goal Post On Football Field (Try To Use a 15# Ball)
400m Run
* 10 Minute Cutoff *
POST ALL WEIGHTS AND CONDITIONING TIME TO COMMENTS
Saturday, June 4, 2011
Week One Done!
Make Sure You Keep Posting Your Progress To The Site Because These Lifts Will Come Up Again And You Will Need To Know What You've Done...
Friday, June 3, 2011
VOLLEYBALL
Testing:
PULL UP TESTING:
- 1 Attempt - As Many Reps As Possible
CONDITIONING TESTING:
* Using a football field or set up three cones on a basketball court
- Sprint 5 Yards and Back, 10 Yards and Back, then 15 yards and back
- You have to perform these THREE sprints in under 15 secs
- Perform a new set every 45 secs for 20 total sets
- Count the number of sets that you miss 15 secs
- Your Score Is The Total Number Of MISSED Shuttle Runs
POST PULL UP REPS AND NUMBER OF MISSES TO COMMENTS
PULL UP TESTING:
- 1 Attempt - As Many Reps As Possible
CONDITIONING TESTING:
* Using a football field or set up three cones on a basketball court
- Sprint 5 Yards and Back, 10 Yards and Back, then 15 yards and back
- You have to perform these THREE sprints in under 15 secs
- Perform a new set every 45 secs for 20 total sets
- Count the number of sets that you miss 15 secs
- Your Score Is The Total Number Of MISSED Shuttle Runs
POST PULL UP REPS AND NUMBER OF MISSES TO COMMENTS
WOMEN'S BASKETBALL
Perform Warm Up First and Roll Your Hips
Lateral Line Jumps:
3X20 secs - Two Legs
3X10 secs EA Leg
STRENGTH:
Back BOX Squat (12" Box and a Blue OR a Red Only) - About 14-15" Total
4X10 Reps
* Make It Tough But Make Sure You Get The Reps
* 40,50,60,60-70% 1RM
SINGLE LEG STRENGTH:
Lateral DB Lunges (Dumbbells in between legs)
3X5EA (Make These Heavy, But Go Low!)
SUPPLEMENTAL STRENGTH WORK:
Stability Ball Leg Curls (Two Legs)
2X15 Reps
SS w/
Band Good Mornings (Use a Tough Band - Purple or Green Color)
2X20 Reps
SS w/
Hip Stretching (Check Out mobilitywod.com)
2X60 secs hold
POST ALL WEIGHTS TO COMMENTS
Lateral Line Jumps:
3X20 secs - Two Legs
3X10 secs EA Leg
STRENGTH:
Back BOX Squat (12" Box and a Blue OR a Red Only) - About 14-15" Total
4X10 Reps
* Make It Tough But Make Sure You Get The Reps
* 40,50,60,60-70% 1RM
SINGLE LEG STRENGTH:
Lateral DB Lunges (Dumbbells in between legs)
3X5EA (Make These Heavy, But Go Low!)
SUPPLEMENTAL STRENGTH WORK:
Stability Ball Leg Curls (Two Legs)
2X15 Reps
SS w/
Band Good Mornings (Use a Tough Band - Purple or Green Color)
2X20 Reps
SS w/
Hip Stretching (Check Out mobilitywod.com)
2X60 secs hold
POST ALL WEIGHTS TO COMMENTS
SWIMMING
POWER:
Rack Split Jerk (Check Out The Video First - Click On The Exercise Name)
2EA, 2EA, 2EA, 2EA, 2EA
* Must Alternate Legs Each Rep and Make Sure Your Feet Come Back Together Before You Bring The Bar Down
ASSISTANCE STRENGTH:
Single Arm Lat Pulldown
2X5EA Arm (Turn Palm Out At Top and Turn In At Your Shoulder)
SS w/
GH Sit Ups (Watch The First 60 secs Of The Video)
2X12 (Explosive Knee Extension on The Way Up and Keep Ribs and Chin Tucked Down)
CONDITIONING:
Hang SQUAT Clean (65#) X6
Jumping Muscle Ups X12 (Set Bar Between Chest to Shoulder Height)
* Max Rounds In 3 Minutes, Rest 1 Minute, REPEAT For 3 Total Cycles
** The Goal Is To Be Fast, But Consistent Across ALL 3 Rounds
POST SPLIT JERK WEIGHTS AND CONDITIONING RESULTS TO COMMENTS
Rack Split Jerk (Check Out The Video First - Click On The Exercise Name)
2EA, 2EA, 2EA, 2EA, 2EA
* Must Alternate Legs Each Rep and Make Sure Your Feet Come Back Together Before You Bring The Bar Down
ASSISTANCE STRENGTH:
Single Arm Lat Pulldown
2X5EA Arm (Turn Palm Out At Top and Turn In At Your Shoulder)
SS w/
GH Sit Ups (Watch The First 60 secs Of The Video)
2X12 (Explosive Knee Extension on The Way Up and Keep Ribs and Chin Tucked Down)
CONDITIONING:
Hang SQUAT Clean (65#) X6
Jumping Muscle Ups X12 (Set Bar Between Chest to Shoulder Height)
* Max Rounds In 3 Minutes, Rest 1 Minute, REPEAT For 3 Total Cycles
** The Goal Is To Be Fast, But Consistent Across ALL 3 Rounds
POST SPLIT JERK WEIGHTS AND CONDITIONING RESULTS TO COMMENTS
Thursday, June 2, 2011
SWIMMING
Perform Warm Up and Use a LaCrosse Ball OR Softball On Your Hips
STRENGTH WORK:
Deadlift
5-5-5-5-5
* Early Sets Your Can Perform Consecutive Reps, But Once Your Get Semi-Heavy Drop The Rep At The Top
** Watch The Videos Closely Before You Start and Make Sure You Don't Lose Your Flat Back Position
Video 1 - Deadlift Back Angles
Video 2 - How To Set Up For The Deadlift
GYMNASTICS SKILL:
Push Ups (Watch This Video FIRST - CLICK HERE)
10-10-10
* I want PERFECTION HERE - Use a Band, If Needed
** For Each Rep That Isn't You Have 10 secs of Hollow Rock Holds After The Completion Of Your Set
- The Following Are Counted as Faults
1. Hips Sagging and Hitting First
2. Not Touching The Hips, Chest, Chin To The Ground
3. "Peeling" Yourself Off The Floor
4. Not Locking Out At The Top
ASSISTANCE STRENGTH WORK:
Underhand Inverted Row
2X15
superset with/
Off Bench Oblique Holds
2X30 secs EA SIDE (Add A Plate If You Can)
POST ALL WEIGHTS AND HOW THE PUSH UPS WENT TO COMMENTS
STRENGTH WORK:
Deadlift
5-5-5-5-5
* Early Sets Your Can Perform Consecutive Reps, But Once Your Get Semi-Heavy Drop The Rep At The Top
** Watch The Videos Closely Before You Start and Make Sure You Don't Lose Your Flat Back Position
Video 1 - Deadlift Back Angles
Video 2 - How To Set Up For The Deadlift
GYMNASTICS SKILL:
Push Ups (Watch This Video FIRST - CLICK HERE)
10-10-10
* I want PERFECTION HERE - Use a Band, If Needed
** For Each Rep That Isn't You Have 10 secs of Hollow Rock Holds After The Completion Of Your Set
- The Following Are Counted as Faults
1. Hips Sagging and Hitting First
2. Not Touching The Hips, Chest, Chin To The Ground
3. "Peeling" Yourself Off The Floor
4. Not Locking Out At The Top
ASSISTANCE STRENGTH WORK:
Underhand Inverted Row
2X15
superset with/
Off Bench Oblique Holds
2X30 secs EA SIDE (Add A Plate If You Can)
POST ALL WEIGHTS AND HOW THE PUSH UPS WENT TO COMMENTS
WOMEN'S BASKETBALL
Perform Warm Up and Use a Roller Around Your Shoulders and Lats
Jump Rope First - 2 Mins
3X20 secs of Double Leg Line Jumps (60 Jumps OR More)
3X10 secs EA of Single Leg Line Jumps (20 Jumps OR More)
STRENGTH:
Standing Barbell Press (No Legs and Watch Video FIRST!)
5X5 (50,60,70,80,83-85%)
Video 1 - Press
* Take 2-3 Minutes Rest Between Last THREE SETS
GYMNASTIC WORK:
CHEST TO BAR Pull Ups
10-10-10
* Record The Amount Of Assistance That Your Use - Do All 10 Reps In A Row Without Breaking Up
ASSISTANCE STRENGTH, GYMNASTIC AND MOBILITY WORK
Full Push Ups
2X12 (BE PERFECT! - Check Out The Swimming Video For Today For What I Want)
SS w/
Cable Rotational Holds
2X45 secs EA Side (45-60#)
SS w/
Ankle and Shoulder Mobility - Lets Do An Ankle Stretch Today
2X60 Second Hold
POST ALL YOUR WEIGHTS TO COMMENTS SECTION
Jump Rope First - 2 Mins
3X20 secs of Double Leg Line Jumps (60 Jumps OR More)
3X10 secs EA of Single Leg Line Jumps (20 Jumps OR More)
STRENGTH:
Standing Barbell Press (No Legs and Watch Video FIRST!)
5X5 (50,60,70,80,83-85%)
Video 1 - Press
* Take 2-3 Minutes Rest Between Last THREE SETS
GYMNASTIC WORK:
CHEST TO BAR Pull Ups
10-10-10
* Record The Amount Of Assistance That Your Use - Do All 10 Reps In A Row Without Breaking Up
ASSISTANCE STRENGTH, GYMNASTIC AND MOBILITY WORK
Full Push Ups
2X12 (BE PERFECT! - Check Out The Swimming Video For Today For What I Want)
SS w/
Cable Rotational Holds
2X45 secs EA Side (45-60#)
SS w/
Ankle and Shoulder Mobility - Lets Do An Ankle Stretch Today
2X60 Second Hold
POST ALL YOUR WEIGHTS TO COMMENTS SECTION
Subscribe to:
Posts (Atom)