SOFTBALL

CHANGE OF DIRECTION: 
Pro-Agility Drills
* Just Use 3 Cones & Set Them Up Like The VIDEO
- All Sprints - First 4 Just You Only
- Last 4 Sprints - Race A Partner
** Work On:
1. Never Backstep, Every Step You Take Should Be Going Forward
2. Plant & Push Off With Outside Foot
3. Stay Low... Never Be Caught In A Full Standing Position

POWER: 
Barbell Snatch (Bar - Position Player, DB - Pitchers - Keep It Light & Fast)
4 Sets Of 5 Reps (Follow The Weights Listed)
(New Players - 25#, 35#, 45#, 45-55#)
(Returners - 45#, 50#, 55#, 55-65#)

STRENGTH: 
Free Squat
WARM UPS: 5, 3 (60,75%)
WORK SETS: 2,2,2 (85-90, 90-93, 96-100% Of Your Max) (3-4 Min Clock)

ASSISTANCE WORK: 
Bent Over DB Row (2 DB's & No Bench)
2X10EA Arm (Start 27.5-30's Or More)
SS w/
Band Stretching
(Overhead, Chest & Lats - 60 Secs Each X 1 Set)

CONDITIONING: 
Stadium Stair Sprints - Try To Find A Section OR A Hill That Takes You At Least 10 Seconds To Finish
* 60 Second Clock - 10 Sets *

POST ALL WEIGHTS AND CONDITIONING TIMES TO COMMENTS

VOLLEYBALL/ WOMEN'S BASKETBALL

CHANGE OF DIRECTION/AGILITY: 
Agility Ladder Warm Up:
- 8-10 Patterns With A Lot Of Single Leg Emphasis

Pro-Agility Drills
* Just Use 3 Cones & Set Them Up Like The VIDEO
- All Sprints - First 4 Just You Only
- Last 4 Sprints - Race A Partner
** Work On:
1. Never Backstep, Every Step You Take Should Be Going Forward
2. Plant & Push Off With Outside Foot
3. Stay Low... Never Be Caught In A Full Standing Position

STRENGTH: 
Volleyball - 1RM Testing - Free Squat
- Use The Following Warm Ups:
Set 1 - 3-5 Reps (60-70%)
Set 2 - 2-3 Reps (70-80%)
Set 3 - 1-2 Reps (80-90%)
Set 4 - 1 Rep (90-100%)
Set 5-7 - 1 Rep - Over 100% Of Your Summer, Then Try To Get Over Your Career Best

Basketball - Free Squat
WARM UPS: 4, 2 (65, 80%)
WORK SETS: 2,2,2 (90, 93, 96-100%) - Try To Get 100%

SINGLE LEG STRENGTH: Basketball Only
Zercher Lateral Bench Step Ups
3 Sets Of 5 Reps (Start With A 55-60# DB Across Your Chest)

ASSISTANCE WORK: 
Natural GH Raises
2 Sets of 8 Reps
SS w/
Box/Bench Pistol Squats 
2 Sets of 5EA Leg (DEEP, But Stay On Heel!)

POST ALL WEIGHTS TO COMMENTS

SWIMMING

START & WALL POWER: 
Standing Long Jumps
3 Sets Of 5 MAXIMAL Jumps

WALL POWER: 
Power Clean (Start Barbell At The Floor & High Catch)
6X3
(50, 60, 70-75%, 80-85%, 85-90%, 90-93%) (93% = New PR)
* There's A Large Range In Weights Here... Try To Go Heavy, But Take The Time To Learn The Technique From The Floor

GYMNASTICS STRENGTH/CONDITIONING: 
Perform 10 RDS Of The Following:
20 Second Hollow Rock Hold
10 Push Ups
5 Inverted Rows (Chest To Bar)
* At The Start Of The Workout & Every 4 Minutes You Will Stop & Have To Perform 50 Single Unders With A Jump Rope... Once You Finish These Singles You Can Go Back To Where You Left Off In Your 10RD Workout

POST WORKOUT: 
Y, T, W Raises With Mini Bands
2 Sets Of 15 Reps @ Each Letter

POST ALL WEIGHTS & CONDITIONING TIME TO COMMENTS

WOMEN'S BASKETBALL

REACTION: 
If You Can Get A Partner Try To Combine The Two Reaction Drills We Have Been Doing For The Last Two Weeks:

Stand 5-10 Feet Back From A Partner Holding One Tennis Ball In Each Hand...
- Perform Quick & Short Defensive Shuffles & Defensive Jumps (1 Hand Up To Contest)
- After 10-15 Seconds Of Alternating These Movements Your Partner Will Drop ONE Of The Tennis Balls... When They Do React Fast & Get It Before The Second Bounce!
* Perform 4 Cycles Of This = 1 Set X 5 Total Sets
** Rest 2-3 Minutes Between Sets

POWER: 
Barbell Snatch
4 Sets Of 3 Reps (Move The Barbell As Fast As Possible!)
(55#, 65#, 75#, 80-85#)
* Try To Stick With These Weights, But Go Down If It Gets Too Slow

GYMNASTICS STRENGTH: 
Strict Chest To Bar Pull Ups
3 Sets Of 8 Reps
* Use Less Assistance Then You Did TWO Weeks Ago When We Did 8 Reps Last

ASSISTANCE WORK: 
Flat Barbell Bench Press (Build Off Your Weights From Last Week)
2 Sets Of 4 Reps (80-90# To Start)
SS w/
Med Ball Strength/Stability Complex:
(Have A Partner Stand On Your Feet While Your Hold A 45 Degree, Half Sit Up Position)
- 10 Chest Passes, 10 Overhead Throws, 10 Rotational Med Ball Throws EA Side

CONDITIONING: 
Stadium Stair OR Longer Hill Sprints
* Find A Longer Set Of Stairs OR A Hill Where You Can Sprint Up For At Least 12-15 Seconds
** Repeat A Stair Sprint/Hill Sprint Every 60 Seconds With The Goal Of Staying Consistent Across All Sprints
- 10 Total Sprints

SOFTBALL

POWER/SINGLE LEG STRENGTH: 
Reverse Barbell Lunge Jumps (Just Like The Video, But Obviously Come Up Fast & Jump High)
4 Sets Of 3 Each Leg (Add Weight, But Keep Trying To Move Quickly!)
- Position Players - Barbell, Pitchers - DB's 

GYMNASTIC STRENGTH: 
Chest To Bar Pull Ups
3 Sets Of 2-3 Reps Short Of Failure (Use Assistance As Needed, But Make It Hard)
- All This Means Is NOT To Take It To Complete Failure, But Instead Leave A Few Reps There For The Sake Of Staying Consistent On Reps For All Three Sets

ASSISTANCE WORK: 
Hollow Body Holds OR Rocks 
3 Sets Of 30 seconds
SS w/
Letters On Incline Bench 
3 Sets Of Y, T, W (Using 2-5#) For 5 Reps Each Letter

MOBILITY: 
Fielders - Hip Stretching
Pitchers - Band/Upper Body Stretching
* 30-60 Second Holds Each Position *

POST ALL WEIGHTS TO COMMENTS

VOLLEYBALL

REACTION: 
If You Can Get A Partner Try To Combine The Two Reaction Drills We Have Been Doing For The Last Two Weeks:

Stand 5-10 Feet Back From The Partner Holding Both Tennis Balls...
- Perform Quick & Short Shuffles & Block Jumps (Hitters) OR Burpees (Defensive)
- After 10-15 Seconds Of Alternating These Movements Your Partner Will Drop ONE Of The Tennis Balls... When They Do React Fast & Get It Before The Second Bounce!
* Perform 4 Cycles Of This = 1 Set X 5 Total Sets
** Rest 2-3 Minutes Between Sets

TESTING: 
Pull Up Testing (Start Completely Hanging, Arms Straight & Finish With Chin Completely Over Bar)
- 1 Attempt @ Max Number Of Reps
* Try To See If You Can Do Some With No Assistance... If Not, Then Add A Little Amount Of Resistance As You Can... Then Try Again...

POWER: 
Medicine Ball Throws (Overhead Emphasis)... Check The Video... Throw More Straight Up Instead
- Wall Ball Throws (Maximum Height - 10-11# Ball)
* Use A Backboard OR Wall To Gauge How High You Are Throwing Each Rep

ASSISTANCE WORK: 
Lower Body Complex: Use Two DB's Instead Of A Barbell
1. SL RDL's
2. Lateral Lunge
3. Reverse Lunge
* Lighter Weights & Add More Explosiveness!
2 Sets Of 5 Reps Each Part
SS w/
Medicine Ball Throws (With A Partner)
(Holding A Half Sit Up Position, Do Chest Passes For 10 Reps Then Overhead Throws For 10 Reps)
2 Sets With A 10-13# Ball

CONDITIONING: Conditioning Test Prep 
5 yds & Back, 10 yards & Back, 15 yards & Back (Goal Time Is 15 Seconds OR Faster)
10 Total Sets (New Set Every 60-75 seconds)
- If Your Times Start To Slip A Lot Take Longer Rest, But Start With A 60 Second Clock

POST ALL WEIGHTS & BEST TO WORST CONDITIONING TIME TO COMMENTS

SWIMMING

POWER: 
Med Ball Throw (8-10# Ball)
1. Squat Jump Throws (Straight Up)
2. Long Jump Throws (Finish With A Chest Pass)
3 Sets Of 5 Each Of 1 & 2

STRENGTH: Emphasis On Coming Out Of The Bottom FAST! 
Free Squat (No Box)
5-6 Sets Of 3 Reps
* Use Your Box Squat Max For Weight Calculations *
(60,70,80, 90, 90-95%)

ASSISTANCE STRENGTH:
Ring Dip Holds
3 Sets Of 10-15 Seconds In A Bent Arm Position
SS w/
Strict Pull Ups
3 Sets Of 1-2 Reps Short Of Failure With No Band OR 1R Band

POST ALL WEIGHTS AND PULL UP REPS TO COMMENTS 

WOMEN'S BASKETBALL

JUMP/FIRST STEP POWER: 
Depth Squat Jumps
(Step Off 12-18" Box & Quickly Rebound & Try To Touch The Backboard OR Other Object)
4 Sets Of 6 Jumps
* Rest 1-2 Minutes Between Sets*

POWER: 
Hang Power Clean (Partial Squat Catch)
WARM UPS: 3, 2, 1 (60, 75, 85%)
WORK SETS: 2, 2, 2 (90%, 90-93%, 93%) (3-4 Minute Clock Between Sets)

STRENGTH: 
Front Squat
3 Sets Of 3 Reps (Use Your Front Squat Max OR Use Your Final Clean Weight)
(70, 80, 90%) - DEEP SQUATS!

ASSISTANCE STRENGTH: 
DB Push Press (Use Hip And Leg Drive)
2X6 Reps (Start With 27.5-30's)
SS w/
Bent Over Dumbbell Row (Use 2 DB's & NO Bench)
2X10-15 Reps (Start With 30-35's)

CONDITIONING: 
Full Court Sprint (Down AND Back)
10 HEAVY Push Ball Throws (15# Ball To 10 Foot Target) (Like The Video, But No Full Squat)
* 10 Total Rounds Trying To Start A New Round Every 60-75 Seconds *

POST ALL WEIGHTS AND CONDITIONING TIMES TO COMMENTS

SWIMMING

Last Three Weeks Of Training... 

SKILL WORK: 
Burgener Warm Up With 25-45# Bar

POWER WORK: 
Hang Power Snatch (Partial Squat Catch)
WARM UPS: 5, 3 (60, 70% 1RM)
WORK SETS: 2, 2, 2 (80, 85-90%, 90-96%)(96% Is A New PR)

CONDITIONING/STRENGTH: 
* Using A 3 Minute Clock * 
1 Stair Sprint OR 100m Sprint
12 DB Swings (Start With 25#)
6 Kipping Pull Ups (Chest To Bar If You Can)
* 5 Rounds, But Try To Increase Swing Weight By 5# Each Round *
- Try To End Up Over 40# As Long As You Can Maintain A Solid Low Back Position

SOFTBALL

Last Three Weeks... We Will Test In Two Weeks So We Are Going To Streamline Things...

SPRINT SPEED: 
Band Resisted Sprints w/ Release (Resist For 6 HARD Steps, Then Let Go & Sprint Hard For 10 Yds)
* 5 Total Sprints *
NO COASTING OR PULLING UP EARLY... DO THE FULL 10 YARDS!

POWER: 
Hang Power Clean (Partial Squat Catch)
WARM UPS: 4, 2 (60%, 70%)
WORK SETS: 3,3,3 (80%, 85%, 90-95% Of Your Current Max) - 3:00 Minutes Between Sets

STRENGTH: Still Try To Come Up As Fast As You Can During The Squat 
Front Squat
3 Sets Of 3 Reps (70, 80, 90-93% Of Best Summer Max)

ASSISTANCE WORK: 
Hip Mobility Work
- Wall Stretching
2X30 Seconds
SS w/
Push Ups (Lock Chest & Hips Together & Touch The TOP Of Your Chest To The Ground)
2X15 (Try To Not Break These Up At All Once You Start)

CONDITIONING: Partner Workout
180 Degree Rotational Jumps X5 Each Direction (Max Height & Perfect Landing)
20 AbMat Sit Ups
30 12" Lateral Barrier Jumps (Two Feet)
(Put A PVC OR Broomstick On Two 12" Boxes & Jump Over OR Use A Thin 12" High Object)
* Max Rounds Between Your & Your Partner In 10 Minutes * 
** If You Are By Yourself Then Perform 4 Total Rounds 

POST ALL WEIGHTS AND TOTAL ROUNDS COMPLETED FOR CONDITIONING TO COMMENTS

VOLLEYBALL

RE-TEST WEEK 

JUMP POWER: 
Depth Block Jumps (Try To Step Off A Bigger Box - 15-18" - STILL REBOUND FAST!)
4 Sets Of 6 Jumps (No Second Box To Jump To... Jump And Reach As High As Possible)

POWER TEST: 
Hang Clean (Partial OR Full Squat Catch)
WARM UPS: 3,2,2 (70, 80, 85-90%)
TEST SETS: 1,1,1,1 (95-100%, Then 3 More Singles Try To Break Your Best Ever Clean)

CONDITIONING: 
10 Single Leg LATERAL Line Jumps (Each Leg - DON'T TOUCH LINE!)
5 Full Burpees (Chest To Ground)
10 Block Jumps (Find Something To Jump To So You're Consistent)
* Start A New Set Every 60 Seconds X 10 Total Rounds - Start Consistent! * 

POST YOUR CLEAN WEIGHT AND CONDITIONING TIMES TO COMMENTS

SOFTBALL

SPEED WORK: 
Partner Band OR Strap Resisted Sprints (No Release)
4 Sets Of 60 Feet
- Drive Hard & Keep Leaning

POWER: 
Hang Power Snatch (Barbell)
4 Sets Of 5 Reps
* Just Practice The Motion, But Try To Get To At Least 65#

SINGLE LEG STRENGTH: 
Elevated Split Squats (Back Foot On Bench) - Use Dumbbells For Weight
3X5EA Leg (Start With 25's Or More & GO UP Every Set)

ASSISTANCE WORK: 
Pallof Core Circuit (Check Video)
2X10 Presses Each Position (30-40# To Start)
SS w/
YTW On Bench (Again, Check Video) - Light DB's (2-5#)
2X10 Reps @ Each Letter
SS w/
Underhand Inverted Row (Tempo - Hold At Top For 3 Seconds & Lower Slow For 5 Seconds)
2X6 Reps (SLOW!)

POST ALL WEIGHTS TO COMMENTS

VOLLEYBALL/ WOMEN'S BASKETBALL

AGILITY/CHANGE OF DIRECTION: 
1. Agility Ladder OR Dot Drill Warm Up
- 10 Drills (Single Leg Emphasis)
2. Double Pro-Agility Drills (You'll Have TWO Extra Cones Then The Drill In The Video)
- Place Cones In Center Then Place Cones 3 and 5 yards Away From The Center Cone
- Start With Shuffles To The 3 yards Cone (Right And Left)... Then Shuffles Out To 5 yards (R & L)
- Then Do The Same Pattern With Sprints Instead Of Shuffles

2 Shuffle Sets By Yourself Then 2 More With A Partner Leading
3 Sprint Sets By Yourself Then 3 More With A Partner Leading
** 10 Total Pro-Agility  Drills - ALL OUT!

STRENGTH: 
FREE Squat (No Box) - Keep Using Your BOX Squat Max For Calculations
- WBB - Warm Ups - 5,3 (60,70%), WORK SETS - 5,5,5 (80%, 85%, 88-90%) - 3 Minute Clock
- VB - Warm Ups - 5,3 (60, 75%), WORK SETS - 2,2,2 (85%, 93%, 96-100%) - 3 Minute Clock

ASSISTANCE STRENGTH: 
Zercher Lateral Bench Step Up (55-60# DB Or Heavier To START - Hold Across Shoulders)
- WBB - 3X5EA Leg

Push Ups
- VB - 2 Sets Of 90% Of You Push Up Test Max From Spring (10-20 Reps)

ASSISTANCE STRENGTH: 
Back Extension + GH Raise
- WBB & VB - 2X10 Reps (Same As Last Week)
SS w/ 
Single Leg Barbell RDL's (55# Or More)
- WBB - 2X10EA Leg
OR
Lateral Strength/Stability
(Off Bench HoldX10 secs, 10 Arm Raises While Continuing To Hold, Then 15 Side Crunches)
- VB - 2 Cycles Through All Of This On Each Side For TWO Sets

CONDITIONING: VB Only 
100 yard Shuttles (25 Yards & Back X 4)
* Must Break 20 Seconds To Count X 10 Sets - 1 Minute Clock

WOMEN'S BASKETBALL

REACTION/QUICKNESS: 
1. Visual Reaction - Need A Partner For This One...
- Have A Partner Hand Signal The Following:
1. Left & Right Defensive Shuffling
2. Sprints & Back Pedals
* Keep The Order Random & Change Directions After Just 3-5 Yards
** Go For 30 Seconds Total X 2 Sets **

2. Tennis Ball Drops - Same As Last Week... One In Right & Left Hands, Dropping 1 Only
- Start @ 10 Feet Away & Add Difficulty By Adding Distance
* Each Set Is 10 Total Drops
** Complete 4 Total Sets With 2-3 Minutes Rest Between Sets

POWER: 
Barbell Power Snatch
4 Sets Of 5 Reps
* 65-75 lbs On Final Set.. Goal Is Speed On Each Rep

GYMNASTICS STRENGTH: 
Chest To Bar Pull Ups
3 Sets Of 3 Reps (If You Can Add Weight!)

ASSISTANCE STRENGTH: 
Flat Barbell Bench Press
2 Sets Of 6 Reps (5-10 More Lbs Than Last Week)
SS w/
Lateral Strength / Stability Complex
(Off Bench Hold X10 Seconds, Then While Holding To 10 Overhead Arm Raises, Then 10 Side Crunches... All Three Together Equals 1 Cycle)
2 Sets Of 2 Cycles EACH SIDE

CONDITIONING: 
1 Pro Agility Shuttle Run 
5 Hang Power Cleans (Put The Bar By The Center Cone)(50-60% Of Clean Max)(65-75#)
* As Many Rounds As Possible In 2 Minutes *
REST 1 Minute Then Repeat TWO More Times (3 Total 2 min/1 min Cycles)
** GOAL IS CONSISTENT ROUNDS - Try To Get 5 Rounds Every 2 Minutes 

POST ALL WEIGHTS AND TOTAL ROUNDS PER CYCLE TO COMMENTS

SWIMMING

TOTAL BODY POWER: 
Barbell Push Press (Use Legs - Dip & Drive)
3-3-3-3-3-3
* 60,70,80,85-90, 90-93% (93% = PR)

STRENGTH: 
Tire Flips
3X5 (300-500#)

SUPERSET WITH... 

PREHAB: 
Rope Climbs
3 Sets Of 3 Climbs (15' - Touch Top Of Rafter)

CONDITIONING: 
500m Row X3
(Rest As You Partners Go)
* Break 1:50 On Each Row - ALL OUT! *

POST ALL WEIGHTS AND ROW TIMES TO COMMENTS

SOFTBALL

POWER: 
Approach Box Jumps (1-2 Steps)
4 Sets Of 5 Jumps
* As High As Possible, But Be Smart... End Between 30-36"
** Rest 2-3 Minutes Between Last TWO Sets ** 

STRENGTH: (Little Change Of Pace) 
Underhand Chin Ups
* You Will Have THREE Options:
#1 - Weighted Pull Ups - 6 Sets Of Just 1 Rep (Put A Dumbbell Between Your Feet)
#2 - Band Assisted - As Little As Possible & No Jerky OR Hip Assisted Motion - 5 Sets Of 3 Reps
#3 - Holds & Negatives - 4 Sets Of 5 Second Holds Against The Bar & 5-10 Seconds Down To Lockout

CONDITIONING/POWER ENDURANCE: 
6 Hang Power Cleans 
(If Your Listed Max Is BELOW 130# Use 55# On The Bar... If It's ABOVE 130 Then Use 65#) 
50 Single Unders With A Jump Rope
5 ROUNDS
* Try To Complete This Workout In 10 Minutes OR Less *

POST ALL HEIGHTS, WEIGHTS, & WORKOUT TIMES TO COMMENTS

VOLLEYBALL

REACTION/QUICKNESS: 
1. Visual Reaction - Need A Partner For This One...
- Have A Partner Hand Signal The Following:
1. Left & Right Shuffling
2. Sprints & Back Pedals
3. Block Jump (Point Finger Upwards)
* Keep The Order Random & Change Directions After Just 3-5 Steps
** Go For 30 Seconds Total X 2 Sets **

2. Tennis Ball Drops - Same As Last Week... One In Right & Left Hands, Dropping 1 Only
- Start @ 10 Feet Away & Add Difficulty By Adding Distance, Block Jump First (Hitters), Burpee (Defensive Specialists)
* Each Set Is 10 Total Drops
** Complete 4 Total Sets With 2-3 Minutes Rest Between Sets

POWER/OVERHEAD STRENGTH: 
Standing DB Push Press (Use Leg & Hip Drive)
4 Sets Of 3 Reps (Add A Little More To Each Set Compared To Last Week)
KEY POINTS:
1. Ribs Down
2. Shoulders Up And Through At The Top

GYMNASTICS STRENGTH:
Chest To Bar Pull Ups (1-2 R's Only If You Can)
3 Sets Of 10 UNBROKEN Reps (No Pausing For All 10 Reps... Lock Out Then Go Right Back Up)

SINGLE LEG STRENGTH: 
Front Squat Position Reverse Barbell Lunges (Yeah, Make Sure You Watch The Video Link)
2 Sets Of 3EA Leg (Start With 65# OR More & Make Big Jumps)
SS w/
Medicine Ball Stability Throws (Chest & Overhead) (Partner Stands On Feet & Throws You The Ball)
2 Sets Of 10 Chest & 10 Overhead (Use A 8-11# Ball)

CONDITIONING: 
* Need A Football Field With Lines OR Some Cones
- Set Cones At Goal Line, 5 yards, & 10 Yards

** Start On The Goal Line Shuffle Out To The 5 Yard Line, Perform A Max Effort Block Jump, Shuffle Back To Goal Line, Then Shuffle Out To 10 Yards & Perform A Burpee, Shuffle Back To The Goal Line... Repeat This Same Pattern But Instead Of Shuffling Perform Sprints Instead...
- Try To Keep All Round Times Between 20-30 Seconds, But Start A New Round Every 1:00 To 1:15
* 10 Total Sets

SWIMMING

POWER: 
Med Ball Throws (10-11# Ball)
1. Overhead Slams X10
2. Chest Passes X10 (Elbow Tight, Step Then Throw)
3 ROUNDS

STRENGTH: 
Deadlift
5-5-5-5-5

CONDITIONING/STAMINA: 
Front Squat (75-88#) X10
Jump Rope X100
3 ROUNDS
* Pick A Weight That Allows You To Break 8 Minutes For The Whole Workout *

PREHAB/CORE: 
Letters Face Down On Bench
(I,Y,T) - 5 Cycles Of Each Letter
* 2 Total Sets *
SS w/
Lateral Stability Complex
(Off Bench HoldX10 secs, Arm RaisesX5, Side CrunchX10 For 3 Cycles Each Side)
* 2 Total Sets *

WOMEN'S BASKETBALL

JUMP POWER: 
1. Single Leg Squat Jumps (Off 1 Leg, Land On TWO)
3X5EA Leg
SS w/
Power Skips
3X50 yards

2. Depth Jumps (High Than Last Week)
Step Off 12" Box, Rebound Onto Higher Second Box (24-30")
4X8 Jumps (2-3 Minutes Between Last TWO Sets)

POWER: 
Hang POWER Clean (Partial Squat Catch)
Warm Ups - 3,2,2 (60,70,75%)
Work Sets - 3,3,3 (83, 85,85-90%) - 3-5% More Than Last Week (5-10# On All 3 Sets)

STRENGTH: 
Front Squat
3 Sets Of 5 Reps
* Use Weights From Last Week... Add 5-10# On ALL Sets - BUT, GOOD DEPTH!!

ASSISTANCE STRENGTH: 
DB Press (NO LEGS)
2X6 (Start At Your Final Weight From Last Week, Then Go Heavier On Last Set)
SS w/
Heavy Cable Row
2X10-15 Reps (More Weight Than Last Week)

CONDITIONING: 
Suicide Shuffles & Sprints
* Start On The Baseline... Shuffle To FT Line & Back, Half & Back, Opposite FT & Back, Full Court Then Back... Immediately After You Reach The Baseline On The Last Shuffle Do The Entire Suicide Again, But Run It The Second Time
** Start A New Set Every 3-3:30 For 5 Total Sets

POST ALL WEIGHTS AND TIMES TO COMMENTS

SOFTBALL

UPPER BODY POWER: 
Med Ball Throws (6-8# Ball)(Max Distance)
1. Ball Slams X10
2. Chest Passes X10
3. Rotational Med Ball Throws X5EA Side
* 3 Rounds Through - Consistent Speed & Distance Each Round! *

STRENGTH: 
Free Squat (No Box - Make Sure You Hit Parallel!)
5 Sets Of 3 Reps
(Use Your Box Squat Weights From HERE... Add 5-10# Onto Each Set From Last Time)

SINGLE ARM/CORE STRENGTH: 
Single Arm DB Press (No Legs)(17-20# To Start With) 
3X5 Reps Each Arm (Make Sure You Finish The Movement... Shoulder Up, Head Through!)
SS w/
Single Arm DB Row (No Bench)
3X10 Reps Each Arm (Start With 25# OR More)
SS w/
Single Arm Farmers Walk (DB OR Farmers Walk Bar)(90# Or More To Start)
3X25 Yards Right Arm & 25 Yards Back Left Arm
* Increase Weight Each Round *

MOBILITY WORK: 
Lot Of Hip Stretching

SWIMMING

SKILL: 
Tall Snatch (Shrug & Drop Underneath)
2-2-2 (Catch One High Then OH Squat Then Last Rep Right Into An Overhead Squat)

POWER:
Hang SQUAT Snatch
3-3-3-3-3
* You Must Instantly Catch In A Full Squat, NO High Catching Then OH Squatting
 CHECK YOUR OLD NUMBERS HERE

GYMNASTICS ENDURANCE/CONDITIONING:
10 Kipping Pull Ups
20 Push Ups (Bands If You Need Then, But Try Not To)
30 AbMat Sit Ups
40 Air Squats (Use A Ball To Squat To For Good Depth)
5 Rounds With 2-3 Minutes Rest Between Rounds
* GOAL: Consistent Round Times For Every Round *

POST WEIGHT AND BEST TO WORST ROUND TIMES TO COMMENTS

VOLLEYBALL

JUMP POWER: 
Single Leg BOX Jumps (Jump Off 1, But Land On TWO)
2X5EA Leg (12-18" Box)

Depth Jumps (Step Off, Rebound Then Explode On To A Second, Higher Box)
4X8 Jumps (Little Higher Than Last Week - 24-30" Second Box)

POWER: 
Hang Power Clean (Partial Squat Catch)
- Warm Ups - 3,2,2 - 50, 65, 75%
- Work Sets - 2,2,2 - 85-90%, 90-95%, 90-95%

ASSISTANCE STRENGTH: 
Towel Grip Inverted Rows
2X10 Reps
SS w/
Handstand Push Up Holds (Facing Wall)
2X30 secs

CONDITIONING: 
30 Lateral Barrier Jumps (3 Inch Barrier)
5 Burpees (Chest Touches Ground and Reach Arms Overhead - As Much Range As Possible)
10 Block Jumps (Try To Find Something That's Around 8 Feet High To Touch With Your Fingers)
* Start a New Round Every 60-75 Seconds *
10 Total Rounds

SOFTBALL

SPEED WORK: 
Resisted Sprints
- Run Through Some Wall Drill Mechanics First
- Use A Towel OR Rope & Have Someone Resist You For 45 Feet
* 6 Total Sets - Push Hard For The WHOLE Distance *

STRENGTH: 
Barbell Standing Press (Click The Exercise For A Video)
5 Sets Of 5 Reps (Try To Add 5# Onto Your Final Set From Last Time) - Check HERE 
* Try To Be At Your Hold Weight By Set 3 Then Go Over On Last TWO

GYMNASTICS STRENGTH: 
Underhand Strict CHEST TO BAR Pull Ups
* Again 15 Total Reps - At Least 3, But No More Than 5 Per Set - Less Resistance Than Last Time
** Your Number From Last Time - CHECK HERE

TEAM CONDITIONING: 
Team Shuttle Sprints (In Groups Of 2 Perform The Following... Each Girl Must Do Each Sprint)
160 Yards (40 Yard Line X4 Trips)
120 Yards (30 Yard Line X4 Trips)
80 Yards (20 Yard Line X4 Trips)
40 Yards (10 Yard Line X4 Trips)
80 Yards (20 Yard Line X4 Trips)
120 Yards (30 Yard Line X4 Trips)
160 Yards (40 Yard Line X4 Trips)

POST ALL WEIGHTS AND PULL UP ASSISTANCE ALONG WITH TOTAL TIME IT TOOK YOU FOR ALL THE SPRINTS FROM START TO FINISH

SWIMMING

STRENGTH: 
Weighted Pull Ups OR Strict Pull Ups
6 Sets Of 2/3 Reps (Use DB Between Feet)
* If You Are Doing Strict It's 3 Reps * 

CONDITIONING: Partner Competition (Groups Of 2-3 Girls) 
* You Will Alternate Movements Throughout The Following Workout*
22 DB Swings (30-35#)
22 Tire Jumps (18-20")
Pole Shuttle Run (250-300 yards Total)
22 Burpees
22 Wall Ball Throws (FULL Squat & Throw)(15# Ball To 9 Foot Target)
* 5 TOTAL ROUNDS AS A TEAM *
** Partner 1 Does All The Swings, Partner 2 Does All The Jumps, Then Partner 3 Does The Shuttle Run, Partner 1 Does The Burpees, So On & So Forth Until 5 Rounds Are Finished
- 30 Minute Cutoff -

POST PULL UP WEIGHT & CONDITIONING TIME TO COMMENTS

VOLLEYBALL/ WOMEN'S BASKETBALL

AGILITY/CHANGE OF DIRECTION WORK: 
1. Agility Ladder Warm Up - 8-10 Patterns (OR Dot Drills If You Don't Have A Ladder)
- Do A Dynamic Stretch Between Drills
2. Double Pro Agility Drills
- Start In Center Then 3 Yards Left, Plant, 6 Yards Across, Then 8 Yards Back, 10 Yards Back, Then Finally 5 yards Back To Center...
** It's Just Like The Normal 5-10-5 Pro-Agility But You Will Have TWO Extra Cones 3 Yards Out From The Center... 8 Total Drills
WORK ON:
1. Never Taking A Back Step
2. Feet Are Never Closer Than 12" & No Crossing Feet
3. Spot Your Target, Turn Your Hips & Stay Low

STRENGTH: 
Free Squat (No Box)
- Volleyball - Warm Ups - 5 @ 60% & 3 @ 70%
- Basketball - Warm Ups - 5 @ 50% & 3 @ 65%
** Use Your Box Squat Max For Calculations **
-- Work Sets: 3 Minute Clock
Volleyball - 3 Sets Of 3 Reps (80-85%)(85-88%)(88-93%) - Try To Hit 93%
Basketball - 3 Sets Of 5 Reps (75%)(80%)(80-83%)

ASSISTANCE WORK: 
- Volleyball - Push Ups - 3X5-7 Reps (With Hands On Bumpers If Your Push Up Max Is In The 20's)
- Basketball - Zercher Lateral Bench Step Ups (Hold Dumbbell Across Chest - 50# OR Higher)
3X5EA Leg

ASSISTANCE STRENGTH: 
- Volleyball - 
Back Extension + GH Raise
2X8 Reps
SS w/
Lateral Strength / Stability Complex
- Off Bench Hold X10 Secs, Then 5 Straight Arm Raises While Still Holding, Then 10 Side Crunches
** All Three Of Those Exercises Equals ONE CYCLE - Do THREE Cycles Per Side Then Switch
- 2 Sets

- Basketball - 
Back Extension + GH Raise 
2X8 Reps
SS w/
Single Leg Barbell RDL's 
2X10EA Leg

CONDITIONING: Volleyball Only 
* 100 yard Shuttles - 25 yards & Back 4 Times
- Must Break - 21 Seconds Every Set
* Start A New Shuttle Sprint Every 1:15 X 10 Sets

POST ALL WEIGHTS AND SHUTTLE TIMES TO COMMENTS 

SWIMMING

POWER: 
Barbell Push Press (Use Legs - Dip & Drive)
3-3-3-3-3-3
* 60,70,80,85-90, 90-93% (93% = PR)

STRENGTH: 
Tire Flips
3X5 (300-500#)

PREHAB: 
Scapular Raises (I, Y, T On Bench With Thumbs Up)
2X15

CONDITIONING: 
500m Row X3
(Rest As You Partners Go)
* Break 1:50 On Each Row - ALL OUT! *

POST ALL WEIGHTS AND ROW TIMES TO COMMENTS

WOMEN'S BASKETBALL

REACTION/QUICKNESS: 
1. Hand Reaction Drill... Need A Partner
- A Partner Will Signal The Following
1. Right OR Left Shuffling
2. Backpedal OR Sprint
3. Burpee (Up/Down)
* Perform All Motions For No More Than 3-5 Steps and 30 Total Seconds
** 2 Total Sets **
2. Tennis Ball Reaction
- Partner Holds 1 Tennis Ball In Each Hand, Stand 5-10 Feet Away, They Drop Only 1 & Your Goal Is To Catch It Before The Second Bounce
8-10 Drops For 3 Total Sets (Add Distance Each Set)


POWER: 
Barbell Power Snatch (High Catch)
4 Sets of 5 Reps
* Practice The Movement With A Weight You Can Move Fast - 45-75#


GYMNASTICS STRENGTH: 
Chest To Bar Pull Ups
3 Sets Of 8 Reps (Unbroken Sets - No Stopping OR Pausing Til All Reps Are Done)


ASSISTANCE STRENGTH: 
Flat Barbell Bench (Start 75-80# 1st Set)
2X6 Reps
SS w/
Lateral Strength/Stability Complex
(Off Bench Oblique Hold X 10 Seconds, Then 5 Arm Raises While Still Holding, Then 10 Side Crunches To Finish = 1 Cycle)
2 Sets Of 3 Cycles On Each Side


CONDITIONING: 
100 Yard Shuttles (25 yards & Back) - Opposite Free Throw Line X 4 Trips = 1 Set
- Goal Is To Break 20-22 Seconds Each Time - 
* Restart A Set Every 75 Seconds For 10 Total Sets

SOFTBALL

Warm Up Thoroughly...

SKILL WORK: 
Tall Clean (Shrug & Drop Under From Standing Position)
- THREE Catch Positions Though... 1st - 6 Inch Squat, 2nd - 12" Squat, 3rd - FULL Squat (Like Video)
* 3 Sets Of This Cycle... Adding Weight Each Time *

POWER: 
Hang Power Clean (6 Inch Squat Catch)
5 Sets Of 3 Reps
* Use The Following Percentages From The Softball Page
- 50,60,70,80,85-90% (GO FOR 90%!)

STRENGTH: 
Front Squat (DEEP!!)
3 Sets Of 5 Reps (Use Your Final Clean Weight To Figure Out Your Front Squat Weights)
1st - 80-90%
2nd - 85-95%
3rd - 90-100% (Goal Is To Front Squat What You Cleaned For 5 Reps)

ASSISTANCE STRENGTH: 
Push Ups (Hands On Yellow Bumper OR Higher)
3 Sets Of 6-10 Reps (Once You Lose Form Significantly Stop)
SS w/
Heavy Cable Row (Start Over 150#)
3 Sets Of 10-15 Reps (If It's Easier Do More, If Not Do Less)

POST ALL WEIGHTS TO COMMENTS 

VOLLEYBALL

REACTION/QUICKNESS: 
1. Hand Reaction Drill... Need A Partner
- A Partner Will Signal The Following
1. Right OR Left Shuffling
2. Backpedal OR Sprint
3. Burpee (Up/Down)
* Perform All Motions For No More Than 3-5 Steps and 30 Total Seconds
** 2 Total Sets **
2. Tennis Ball Reaction
- Partner Holds 1 Tennis Ball In Each Hand, Stand 5-10 Feet Away, They Drop Only 1 & Your Goal Is To Catch It Before The Second Bounce
8-10 Drops For 3 Total Sets (Add Distance Or Complexity By Burpeeing First)

STRENGTH: 
DB Push Press (Use Legs)
4 Sets Of 3 Reps

GYMNASTICS STRENGTH: 
Chest To Bar Pull Ups
3 Sets Of Max Reps BUT Leave About 2-3 Reps From Failure On Each Set
* Record Number Of Reps & Band Resistance Used (1R OR Less)

ASSISTANCE STRENGTH: 
Front Squat Position Reverse Barbell Lunges (Yeah, Make Sure You Watch The Video Link)
2 Sets Of 3EA Leg (Start With 65# OR More & Make Big Jumps)
SS w/
Medicine Ball Stability Throws (Chest & Overhead) (Partner Stands On Feet & Throws You The Ball)
2 Sets Of 10 Chest & 10 Overhead (Use A 6-8# Ball)

CONDITIONING: (MAKE UP FROM MONDAY... DIDN'T DO)
* Team Workout - Groups of 2 * 
5-10-15-20-15-10-5 Yards Out & Back Of The Following In Order
1. Shuffle Out & Back
2. Walking Lunge Out & Back
3. Burpee Long Jump Out & Back
4. Sprint Out & Back
* Have 15 Minutes To Finish OR Get As Far As Possible *
** Partner 1 Will Shuffle 5 Yds & Back, Then Partner 2 Does The Same Thing... Then Lunge, Then Burpee Long Jump, Then Sprint... After Each Has Finished The 5 Yard Distance Move Out To 10 Yards, Then 15 & So On Until You Get Back Down To 5 Yards Again...

SWIMMING

WALL POWER: 
1 Step Box Jumps
* Beat You Height From Last Time *
3X6 Jumps

STRENGTH: 
Front Squat
5 Sets Of 5 Reps
* Use Your Clean Max To Figure Weights *
- 50%, 60%, 70%, 80%, 85-90%

GYMNASTICS STRENGTH/CONDITIONING: 
21 Kipping Pull Ups
21 Handstand Push-ups OR Accumulate 90 Second Hold (Facing Wall)
18 Kipping Pull Ups
18 Handstand Push-ups / 80 Second Hold
15 Kipping Pull Ups
15 Handstand Push-ups / 70 Second Hold
12 Kipping Pull Ups
12 Handstand Push-ups / 60 Second Hold
9 Kipping Pull Ups
9 Handstand Push-ups / 50 Second Hold
6 Kipping Pull Ups
6 Handstand Push-ups / 40 Second Hold
3 Kipping Pull Ups
3 Handstand Push-ups / 30 Second Hold

* You Have 20 Minutes To Work Through This Workout * 

POST BOX HEIGHT, WEIGHT, AND CONDITIONING TIME TO COMMENTS

WOMEN'S BASKETBALL

JUMP POWER: 
1. Single Leg Squat Jumps (Land On Two Feet)
- 2X5EA Leg (As High As Possible)
Power Skips
- 2X50 Yards
* Rest 1 Min Between *
2. Depth Jumps (Step Off, Then Quickly Rebound To A Higher Box)
- 4X8 Jumps
* Step Off Of A 12-18" Box Then Rebound To A 24-30" Box
** Rest 2-3 Minutes Between Sets

SKILL WORK: 
Tall Clean 
3X2 (45#, 65#, 75-85#)
- 1 High Catch, 1 Low (Watch The Video)

POWER: 
Hang Power Clean (Partial Squat Catch)
3,2,2 (Warm Ups) - 50,60,70%
3,3,3 (Work Sets) - 80, 83, 85-90% (3:00 Clock)

STRENGTH: 
Front Squat
3X5 - Use The Weight You Cleaned On Your Final Set To Figure Out Weights
(90-95%, 95-100%, 100% Of Your Clean Plus 10#)

ASSISTANCE STRENGTH: 
DB Press (No Leg Drive)
2X6 (Start With 25's Or More)
SS w/
Heavy Cable Row
2X10-15 Reps (Pick A Weight Where You Fall Within The Rep Range, But Make It Heavy)

CONDITIONING: 
* Team Workout - Groups of 2 * 
5-10-15-20-15-10-5 Yards Out & Back Of The Following In Order
1. Shuffle Out & Back
2. Walking Lunge Out & Back
3. Burpee Long Jump Out & Back
4. Sprint Out & Back
* Have 15 Minutes To Finish OR Get As Far As Possible *
** Partner 1 Will Shuffle 5 Yds & Back, Then Partner 2 Does The Same Thing... Then Lunge, Then Burpee Long Jump, Then Sprint... After Each Has Finished The 5 Yard Distance Move Out To 10 Yards, Then 15 & So On Until You Get Back Down To 5 Yards Again...

POST BOX HEIGHT, ALL WEIGHTS AND CONDITIONING RESULTS TO COMMENTS 

SOFTBALL

After Your Warm Up...

POWER: 
Long Jumps (Stick Landing Perfectly & Get As Much Distance As Possible)
3 Sets Of 5 Jumps (Take Note Of The Distance You Reach After 5 Jumps & Beat It Each Time!)

WEIGHTED POWER:
Floor DB Snatch (Check Numbers Last Time HERE)
4 Sets Of 5 Reps Each Arm 
*2.5-5# More Than Last Time*

SINGLE LEG STRENGTH: 
Front Squat Position Reverse Barbell Lunges (Yeah, Make Sure You Watch The Video Link)
3 Sets Of 5EA Leg (Start With 65# OR More & Make Big Jumps)

CONDITIONING/ASSISTANCE STRENGTH: 
Inverted Rows (All I'm Looking For Is An Arm Lock Out & Chest Touch... Bent Knees Is Fine)
Full Sit Ups (Shoulders To Floor & Chest To Knees)
* Tabata - 8 Rounds Each
** Tabata Means That You Will Do As Many Reps Of Inverted Rows As Possible In 20 Seconds... You Will Then Have 10 Seconds To Get Ready For Sit Ups... Do 20 Seconds Of Max Rep Sit Ups... Again, You Have 10 Seconds To Get Ready For Rows... Back & Forth Until You Have Done Each 8 Times...

POST YOUR BEST LONG JUMP DISTANCE, ALL WEIGHTS & TOTAL REPS FOR CONDITIONING TO COMMENTS

VOLLEYBALL

JUMP POWER: 
1. Single Leg Squat Jumps (Land On Two Feet)
- 2X5EA Leg (As High As Possible)
Power Skips
- 2X50 Yards
* Rest 1 Min Between *
2. Depth Jumps (Step Off, Then Quickly Rebound To A Higher Box)
- 4X8 Jumps
* Step Off Of A 12-18" Box Then Rebound To A 24-30" Box
** Rest 2-3 Minutes Between Sets

CLEAN SKILL WORK: 
Tall Clean
3X2 (Catch One High & One Low - DO NOT USE ANY HIP MOTION!)
- 45#, 65#, 75-85#

POWER: 
Hang POWER Clean (Catch In A Partial Squat)
3,2,2 - Warm Ups - Use 50,60 & 70%
3,3,3 - Work Sets - Use 80-85%, 85-90%, 85-90% (Three Minute Clock Between Each)

Hang Clean Pulls (Clean Motion, But NO Catch)
2X3 (Use 90-95% Then 95-100%) - FOCUS ON SPEED OF MOVEMENT!

ASSISTANCE STRENGTH: 
Towel Grip Inverted Rows (Wrap A Towel Around & Do Your Normal Row Motion)
2X8 (Chest To Hands)
SS w/
Handstand Push Up Holds (Facing Wall, Hands 12" Apart)
2X25 Secs

CONDITIONING: 
* Team Workout - Groups of 2 * 
5-10-15-20-15-10-5 Yards Out & Back Of The Following In Order
1. Shuffle Out & Back
2. Walking Lunge Out & Back
3. Burpee Long Jump Out & Back
4. Sprint Out & Back
* Have 15 Minutes To Finish *
** Partner 1 Will Shuffle 5 Yds & Back, Then Partner 2 Does The Same Thing... Then Lunge, Then Burpee Long Jump, Then Sprint... After Each Has Finished The 5 Yard Distance Move Out To 10 Yards, Then 15 & So On Until You Get Back Down To 5 Yards Again...

POST ALL WEIGHTS AND CONDITIONING TIME TO COMMENTS

SWIMMING

SKILL WORK: 
Tall Clean
3X2 (1 High Catch, 1 Low Catch)
- 45-55#, 65-75#, 75-85#

WALL POWER: 
Hang Power Clean (Partial Squat Catch) - Go For Your Career Best Today!
6 Sets Of 2-3 Reps (Final 2 Sets Are 3 Reps)
- 50%X3, 60%X2, 70%X2, 80%X2-3, 90%X3, 93-95%X3 (93% Is A Career Record)
** Take Your Time After You Reach 80%

CONDITIONING: 
2 Hallway Stair Sprints (All The Way Up, Both Flights)
12 Deadlifts (110# -Yellow Bumper)- MOVE FAST, BUT LOCK YOUR BACK IN!!
12 Push Ups - Keep Your Hips Up!!
6 Deadlifts (110#)
6 Push Ups
* 4 Rounds *
** 15 Minute Cutoff Time **

POST ALL WEIGHTS AND CONDITIONING TIME TO COMMENTS

SOFTBALL

FINAL REPEAT BEFORE NEW PROGRAM - CHECK OLD #'s HERE

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
- 5#'s More Than Last Time
* 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 (Be At Your Heaviest Weight From Last Time On Your SECOND SET!)
SS w/
Zercher Lateral Lunge (Hold 1 DB Across Your Elbows As You Lunge)
3X5EA Way
SS w/
Hollow Rock Holds
3X30 Seconds

MOBILITY: 
Three Way Band Shoulder Stretch
* 60 Second Each *

POST ALL WEIGHTS TO COMMENTS

VOLLEYBALL/ WOMEN'S BASKETBALL

Final Testing Day...

Pull Up Test
- 1 Attempt For Max Reps Completed
* Must Start From A Hang & Locked Out
** Must Get Chin Above Bar & Can't Come Off The Bar Once You Start

Back Box Squat - 1RM (12' Box And Red (About 14") Is The Maximum Height Allowed)
- 60%X5
- 75%X3
- 85%X2
- 90%X1
- 95%X1
3-4 More Attempts To Beat Your Best Weight For The Summer And Possibly Career PR

POST PULL UP REPS AND BEST WEIGHT TO COMMENTS

TESTING RESULTS

Volleyball - 1RM Clean 
- Chelsea - 129# - 5# Over Career Max
- Lizzy - 146# - 13# Over Best This Summer
- Brit - 126# - 2# Over Best This Summer (4# From Career)
- Angie - 120#
- Sydney - 119#
- Ali - 104# (5# From Career)
- Natalie - 126# (Not Bad Two Weeks Out From Surgery)
- Amy & Abby - 110#X3

Women's Basketball 
- Heather - 143# - 2# From Career Record
- Amanda - 138# - 1# From Career Best
- Cathleen - 109#
- Jamie - 143# - Best So Far This Summer

SOFTBALL

Lots of Hip Mobility... Jog 800m OR Jump Rope For 3 Minutes Before You Warm Up 

OLD NUMBERS FROM THE FIRST TIME WE DID THIS... HERE

STRENGTH/TECHNIQUE: (Add 5-10# More Than Last Time We Did This)
Back Box Squat (Pick A Box Height Where You Don't Crash Down and Can Keep Control)
5 Sets Of 5 Reps (Start With The Bar & Work The Technique... Watch The Videos TWICE!)
(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 3-3:30
10 Wall Ball (11-15# Ball)
15 Box Jumps (18")
20 Jumping Pull Ups (Bar Set At 2-3 Inches BELOW Wrist Height When Fully Standing Up)
* 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)
2X20 Reps Per Side
SS w/
Upper Body Stretch (Bands OR No Bands, Just Stretch What Feels Tight)
2X60 Seconds MINIMUM Per Stretch

POST ALL WEIGHTS AND ROUNDS COMPLETED TO COMMENTS 

VOLLEYBALL/ WOMEN'S BASKETBALL

Get A Really Good Warm Up In!! TEST WEEK!

JUMP POWER: 
1a. Single Leg Squat Jumps (Jump Off Of ONE, BUT Land On TWO FEET!)
2X5EA Leg
1b. Power Skips
2X50 Yards (Max Height Each Jump)
** Do 1a, REST 60 Seconds, Then 1b... REST 2-3 MINS Then Repeat Again

2. Depth Jumps (STEP OFF, Then Quickly Rebound To A Second Higher Box)
12" Step Off Box To A 24-30" Rebound Box (Add Height Each Set)
3 Sets Of 8 Jumps
* Rest 2-3 Minutes Between Sets *

POWER TEST: 
Hang SQUAT Clean (Yes, Even Though We Are Testing I Want You To Full Squat)
8-10 Sets Total To Max... Follow The Weight Progression Below
* Use Your Best Max Done So Far OR Your Career Max If You're Close To It *

Set 1 - 50-60% X 3-5 Reps
Set 2 - 60-70% X 2-3 Reps
Set 3 - 70-80% X 1-2 Reps
Set 4 - 80-90% X 1-2 Reps
Set 5 - 90-100% X1
Sets 6 - 100% + X 1 Rep
** 3-4 More Sets After This To Get As High As You Can **

POST YOUR DEPTH JUMP BOX HEIGHTS & FINAL CLEAN WEIGHT TO COMMENTS

OFF TIL WED...

We Are Off Until Next Wednesday For The July 4th Holiday... Feel Free To Do Something Between Now & Then If You Can Especially Conditioning Oriented If You Are Getting Close To Being In-Season...

Have A Great Holiday!

Justin

SOFTBALL

Warm Up.. Hip & Lower Body Rolling

WORKOUT FROM JUNE 17th - CLICK HERE

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 (More Weight Than JUNE 17th - 10# MORE)
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 15 PERFECT REPS (Each One That Isn't Is a 10 second Hollow Hold Per Missed Rep)

CONDITIONING: In Pairs Of Two
5 Inverted Rows
10 Push Ball (13-15# Med Ball)
15 Sit Ups
* Max Rounds Accumulated Between The Two Of You In 10 Minutes - GOAL IS 4 ROUNDS EACH 

POST ALL WEIGHTS AND TOTAL ROUNDS COMPLETED TO COMMENTS

SWIMMING

STRENGTH: 
Deadlift
4X10 (Drop Each Rep At The Top & Reset Your Back And Abs Each Rep After Set 1)

GYMNASTICS STRENGTH: 
Push Ups
3 Sets X MAX PERFECT REPS (Once You Start To Break Down Too Much Stop)

CONDITIONING: 
Row Sprints
3 Sets Of 500m (Try To Break 1:45-1:50)
* Start A New Set Every 4-5 Minutes *

POST WEIGHT, PUSH UP REPS PER SET AND ROW TIMES TO COMMENTS 

VOLLEYBALL/ WOMEN'S BASKETBALL

Follow Warm Up and Run Though An Agility Ladder For 8-10 Drills If You Have One

AGILITY/LATERAL SPEED: 
1. Lateral Barrier Jumps (6 Inch Barrier)
1X30 Seconds (Two Legs)
1X15 Seconds (Each Leg)
2. Lateral Ski Jumps (Go For Speed and Reps) - SAME AS LAST WEEK BUT LONGER DISTANCE
3X20 Seconds (Minimum Distance For Each Jump Is 4-5 Feet - Use Cones To Mark This Out)
* Rest 40-60 Seconds Between Sets

STRENGTH: 
Back Box Squat (Use Your Max Listed On The WBB and VB Pages)
WBB: 3,3,3,2,2 (60, 75, 85, 90, 95-100%)
VB: 3,2,1,1,1 (60, 75, 85, 90, 95-100%)
* Use A 12-15" Box Only... Take 3-4 Minutes When You Reach 1's and 2's *

SECONDARY STRENGTH: 
WBB: Zercher Lateral Lunges (Hold Weight In Elbow - 40# OR MORE)
3 Sets Of 5 Reps EACH Leg (LOW!)

VB: Push Ups
3 Sets Of 80% Of The Test Number Listed On The VB Page
(Try To Add More Reps On Compared To Two Weeks Ago)

ASSISTANCE WORK: 
WBB: GH Raises (Full Motion This Week... Pull All The Way Up)
2X8 Reps
SS w/
Single Leg RDL's (Use Two DB's - Start With 30's OR MORE)
2X10 Reps Each Leg

VB: GH Raises (Lower Only - Add More Weight Than Last Week)
2X15 Secs X 3 Cycles
SS w/
Partner Band Holds (Use 2 Reds OR Cable Pulley If You Don't Have Bands)
2X30 Seconds EACH Side

MOBILITY WORK: 
Work Your Inner Thighs - Hold Each Stretch For 60 Seconds

POST ALL WEIGHTS TO COMMENTS