GYMNASTIC TESTING DAY:
POWER TEST:
Standing Long Jump... 3 Attempts At Max Distance
REST 3 MINUTES
PULL STRENGTH TEST:
Strict Pull Up Test
- 1 Set For Max Number Of Reps
* Start From A Hang, Elbows Locked, & Make Sure Chin Clears The Bar *
REST 5 MINUTES
PUSH ENDURANCE TEST:
Max Push Up Reps
- 1 Set For Max Number Of Reps
* You Can Rest At The Locked Out Position, But Once Your Knees Touch The Test Is Over *
POST YOUR BEST DISTANCE, PULL UP REPS AND PUSH UP REPS TO COMMENTS
Thursday, August 11, 2011
WOMEN'S BASKETBALL
FINAL TESTING DAY FOR THE SUMMER:
Back Squat (Good Depth!! - Make These Reps Count!)
50-60% X 3-5 Reps
60-70% X2-3 Reps
70-80% X 1-2Reps
80-90% X 1 Rep
90-100%X1 Rep
3-5 Attempts At 1 Rep After These Warm Ups
* 3-5 Minutes Between Sets *
POST YOUR HEAVIEST WEIGHT TO COMMENTS
Back Squat (Good Depth!! - Make These Reps Count!)
50-60% X 3-5 Reps
60-70% X2-3 Reps
70-80% X 1-2Reps
80-90% X 1 Rep
90-100%X1 Rep
3-5 Attempts At 1 Rep After These Warm Ups
* 3-5 Minutes Between Sets *
POST YOUR HEAVIEST WEIGHT TO COMMENTS
Wednesday, August 10, 2011
SOFTBALL
LIFT TESTING:
Hang Clean Test
50-60% X 3-5 Reps
60-70% X2-3 Reps
70-80% X 1-2Reps
80-90% X 1 Rep
90-100%X1 Rep
3-5 Attempts At 1 Rep After These Warm Ups
* 3-5 Minutes Between Sets *
POST YOUR TEST WEIGHT TO COMMENTS
Hang Clean Test
50-60% X 3-5 Reps
60-70% X2-3 Reps
70-80% X 1-2Reps
80-90% X 1 Rep
90-100%X1 Rep
3-5 Attempts At 1 Rep After These Warm Ups
* 3-5 Minutes Between Sets *
POST YOUR TEST WEIGHT TO COMMENTS
Tuesday, August 9, 2011
SWIMMING
LIFT TESTING:
Hang Clean Test
50-60% X 3-5 Reps
60-70% X2-3 Reps
70-80% X 1-2Reps
80-90% X 1 Rep
90-100%X1 Rep
3-5 Attempts At 1 Rep After These Warm Ups
* 3-5 Minutes Between Sets *
POST YOUR TEST WEIGHT TO COMMENTS
Hang Clean Test
50-60% X 3-5 Reps
60-70% X2-3 Reps
70-80% X 1-2Reps
80-90% X 1 Rep
90-100%X1 Rep
3-5 Attempts At 1 Rep After These Warm Ups
* 3-5 Minutes Between Sets *
POST YOUR TEST WEIGHT TO COMMENTS
WOMEN'S BASKETBALL
LIFT TESTING:
Hang Clean Test
50-60% X 3-5 Reps
60-70% X2-3 Reps
70-80% X 1-2Reps
80-90% X 1 Rep
90-100%X1 Rep
3-5 Attempts At 1 Rep After These Warm Ups
* 3-5 Minutes Between Sets *
POST YOUR TEST WEIGHT TO COMMENTS
Hang Clean Test
50-60% X 3-5 Reps
60-70% X2-3 Reps
70-80% X 1-2Reps
80-90% X 1 Rep
90-100%X1 Rep
3-5 Attempts At 1 Rep After These Warm Ups
* 3-5 Minutes Between Sets *
POST YOUR TEST WEIGHT TO COMMENTS
Monday, August 8, 2011
SWIMMING
HIGH SPEED POWER TESTING: (In Other Words, No Weight)
We Will Vertical Jump & 10 Yard Sprint Test If You're Here On Campus
OTHERWISE....
Standing Long Jumps
* 4 Attempts At Max Distance *
OR
No Step Box Jump
* 5-7 Sets To Reach Max Height *
** Do 2-3 Jumps On First Few Sets Then Do Singles **
POST YOUR DISTANCES TO COMMENTS
We Will Vertical Jump & 10 Yard Sprint Test If You're Here On Campus
OTHERWISE....
Standing Long Jumps
* 4 Attempts At Max Distance *
OR
No Step Box Jump
* 5-7 Sets To Reach Max Height *
** Do 2-3 Jumps On First Few Sets Then Do Singles **
POST YOUR DISTANCES TO COMMENTS
WOMEN'S BASKETBALL/SOFTBALL
POWER TESTING:
* If You Aren't Able To Make It To Campus To Test Do The Following:
TEST 1:
Standing Long Jump
(Use A Tape Measure... 3-4 Attempts After A Good Warm Up To Get Max Distance)
OR
If You Feel Comfortable & Have Access:
Max Height NO STEP Box Jump
* Use A Few Sets Of 5 & 3's To Work Up Then Do Singles
- No More Than 10 Total Sets Of 1 Rep
TEST 2: Short Shuttle Test - Plenty Of Rest Between (4-5 Minutes)
5 Yds & Back - 10 Yds & Back - 15 Yds & Back
* Goal Is To Break 12-13 Seconds... Need A Stopwatch *
** 3-5 Attempts Max **
POST ALL RESULTS TO COMMENTS
* If You Aren't Able To Make It To Campus To Test Do The Following:
TEST 1:
Standing Long Jump
(Use A Tape Measure... 3-4 Attempts After A Good Warm Up To Get Max Distance)
OR
If You Feel Comfortable & Have Access:
Max Height NO STEP Box Jump
* Use A Few Sets Of 5 & 3's To Work Up Then Do Singles
- No More Than 10 Total Sets Of 1 Rep
TEST 2: Short Shuttle Test - Plenty Of Rest Between (4-5 Minutes)
5 Yds & Back - 10 Yds & Back - 15 Yds & Back
* Goal Is To Break 12-13 Seconds... Need A Stopwatch *
** 3-5 Attempts Max **
POST ALL RESULTS TO COMMENTS
Friday, August 5, 2011
SOFTBALL
CHANGE OF DIRECTION:
Pro-Agility Drills
* Just Use 3 Cones & Set Them Up Like The VIDEO
- All Sprints - First 2 Just You Only
- Last 6 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 - 35#, 40#, 45#, 45-50#)
(Returners - 50#, 55#, 60#, 60-65#)
STRENGTH:
Free Squat
WARM UPS: 4, 2 (70, 80%)
WORK SETS: 2,1,1 (90%, 93-96%, 96-100% Of Your Max) (3-4 Min Clock)
ASSISTANCE WORK:
Bent Over DB Row (2 DB's & No Bench)
2X10EA Arm (Start 30's Or More)
SS w/
Band Stretching
(Overhead, Chest & Lats - 60 Secs Each X 1 Set)
POST ALL WEIGHTS TO COMMENTS
Pro-Agility Drills
* Just Use 3 Cones & Set Them Up Like The VIDEO
- All Sprints - First 2 Just You Only
- Last 6 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 - 35#, 40#, 45#, 45-50#)
(Returners - 50#, 55#, 60#, 60-65#)
STRENGTH:
Free Squat
WARM UPS: 4, 2 (70, 80%)
WORK SETS: 2,1,1 (90%, 93-96%, 96-100% Of Your Max) (3-4 Min Clock)
ASSISTANCE WORK:
Bent Over DB Row (2 DB's & No Bench)
2X10EA Arm (Start 30's Or More)
SS w/
Band Stretching
(Overhead, Chest & Lats - 60 Secs Each X 1 Set)
POST ALL WEIGHTS TO COMMENTS
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 2 Just You Only
- Last 6 Sprints - Race A Partner (REST 1-2 Minutes Between Sprints)
** 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:
Free Squat (Make Sure You're Hitting Parallel)
WARM UPS: 3, 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 EA Way (Start With A 60-65# DB Across Your Chest)
ASSISTANCE WORK:
Natural GH Raises
2 Sets of 10 Reps
SS w/
Box/Bench Pistol Squats (Deeper Than Last Week)
2 Sets of 5EA Leg (DEEP, But Stay On Heel!)
POST ALL WEIGHTS TO COMMENTS
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 2 Just You Only
- Last 6 Sprints - Race A Partner (REST 1-2 Minutes Between Sprints)
** 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:
Free Squat (Make Sure You're Hitting Parallel)
WARM UPS: 3, 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 EA Way (Start With A 60-65# DB Across Your Chest)
ASSISTANCE WORK:
Natural GH Raises
2 Sets of 10 Reps
SS w/
Box/Bench Pistol Squats (Deeper Than Last Week)
2 Sets of 5EA Leg (DEEP, But Stay On Heel!)
POST ALL WEIGHTS TO COMMENTS
Thursday, August 4, 2011
SWIMMING
START & WALL POWER:
Standing Long Jumps
3 Sets Of 5 MAXIMAL Jumps
WALL POWER:
Power Clean (Start Barbell At The Floor & High Catch)
6X2
WARM UPS: 60, 70, 80,
WORK SETS: (3 Minute Clock) - 85-90%, 90-93%, 93-96%) (96% = New PR)
* There's A Large Range In Weights Here... Try To Go Heavy, But Take The Time To Continue To Perfect The Technique From The Floor
ASSISTANCE STRENGTH:
Ring Dip Holds
3 Sets Of 20-30 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
(DO 2-3 MORE TOTAL REPS THAN LAST WEEK - Check it HERE)
SHOULDER MOBILITY:
Softball/Lacrosse Ball Rolling + Bully Stretch - Watch The Video - Skip To Minute 3 & Watch To Min 4
Standing Long Jumps
3 Sets Of 5 MAXIMAL Jumps
WALL POWER:
Power Clean (Start Barbell At The Floor & High Catch)
6X2
WARM UPS: 60, 70, 80,
WORK SETS: (3 Minute Clock) - 85-90%, 90-93%, 93-96%) (96% = New PR)
* There's A Large Range In Weights Here... Try To Go Heavy, But Take The Time To Continue To Perfect The Technique From The Floor
ASSISTANCE STRENGTH:
Ring Dip Holds
3 Sets Of 20-30 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
(DO 2-3 MORE TOTAL REPS THAN LAST WEEK - Check it HERE)
SHOULDER MOBILITY:
Softball/Lacrosse Ball Rolling + Bully Stretch - Watch The Video - Skip To Minute 3 & Watch To Min 4
WOMEN'S BASKETBALL
** CHANGES FROM LAST WEEK ARE IN BOLD **
REACTION/QUICKNESS:
Partner Tennis Ball Throws
- One Partner (5-10 Feet Away Will Have TWO Tennis Balls & Randomly Throw Them Right/Left & Drop Them In Front... Partner Two's Goal Is To Get Each Ball BEFORE It Bounces Twice & Toss It Back To Partner One...
* 3 Sets Of 30 Seconds Of Throws Or 20-25 Tosses *
TESTING:
Pull Up Test
- 1 Set For Max Reps
* Make Sure You Start From A STRAIGHT Arm Hang & Return To That Position For EACH REP
** Chin Clearly Above The Bar... Try Without Assistance First
POWER:
Barbell Snatch
4 Sets Of 3 Reps (Move The Barbell As Fast As Possible!)
(60#, 70#, 80#, 85-88#)
* Try To Stick With These Weights, But Go Down If It Gets Too Slow
ASSISTANCE WORK:
Flat Barbell Bench Press (Build Off Your Weights From Last Week)
2 Sets Of 4 Reps (5# More Than Last Week On Final Set)
SS w/
Med Ball Strength/Stability Complex: (8-11# Ball)
(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
- 12 Total Sprints
POST PULL UP REPS, WEIGHTS & BEST TO WORST CONDITIONING TIMES TO COMMENTS
REACTION/QUICKNESS:
Partner Tennis Ball Throws
- One Partner (5-10 Feet Away Will Have TWO Tennis Balls & Randomly Throw Them Right/Left & Drop Them In Front... Partner Two's Goal Is To Get Each Ball BEFORE It Bounces Twice & Toss It Back To Partner One...
* 3 Sets Of 30 Seconds Of Throws Or 20-25 Tosses *
TESTING:
Pull Up Test
- 1 Set For Max Reps
* Make Sure You Start From A STRAIGHT Arm Hang & Return To That Position For EACH REP
** Chin Clearly Above The Bar... Try Without Assistance First
POWER:
Barbell Snatch
4 Sets Of 3 Reps (Move The Barbell As Fast As Possible!)
(60#, 70#, 80#, 85-88#)
* Try To Stick With These Weights, But Go Down If It Gets Too Slow
ASSISTANCE WORK:
Flat Barbell Bench Press (Build Off Your Weights From Last Week)
2 Sets Of 4 Reps (5# More Than Last Week On Final Set)
SS w/
Med Ball Strength/Stability Complex: (8-11# Ball)
(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
- 12 Total Sprints
POST PULL UP REPS, WEIGHTS & BEST TO WORST CONDITIONING TIMES TO COMMENTS
Wednesday, August 3, 2011
SOFTBALL
REACTION/QUICKNESS:
Partner Tennis Ball Throws
- One Partner (5-10 Feet Away Will Have TWO Tennis Balls & Randomly Throw Them Right/Left & Drop Them In Front... Partner Two's Goal Is To Get Each Ball BEFORE It Bounces Twice & Toss It Back To Partner One...
* 3 Sets Of 30 Seconds Of Throws *
PULL UP TESTING:
1 Attempt For Max Number Of Strict Pull Ups Reps
- Make Sure You FULLY LOCK OUT & CHIN GOES COMPLETELY OVER THE BAR
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
** Just A Little Heavier Than Last Week **
ASSISTANCE WORK:
Hollow Body Holds OR Rocks
3 Sets Of 45 seconds
SS w/
Letters On Incline Bench
3 Sets Of Y, T, W (Using 5-7#) For 5 Reps Each Letter
CONDITIONING: Partner Workout
Short Shuttle Run (5 yards & Back, 10 yards & Back, 15 Yards & Back)
5 Burpee DOUBLE Lateral Stick Jumps (12")
* Do A Full Burpee (Chest To Ground & Do TWO Lateral Jumps Over A 12" Barrier ... Repeat X5)
* GROUPS OF TWO... Complete As Many Rounds As Possible In 8 Minutes - GOAL = 5 RDS EACH
POST PULL UP TESTING RESULTS, ALL WEIGHTS & TOTAL ROUNDS FOR YOUR GROUP TO COMMENTS
Partner Tennis Ball Throws
- One Partner (5-10 Feet Away Will Have TWO Tennis Balls & Randomly Throw Them Right/Left & Drop Them In Front... Partner Two's Goal Is To Get Each Ball BEFORE It Bounces Twice & Toss It Back To Partner One...
* 3 Sets Of 30 Seconds Of Throws *
PULL UP TESTING:
1 Attempt For Max Number Of Strict Pull Ups Reps
- Make Sure You FULLY LOCK OUT & CHIN GOES COMPLETELY OVER THE BAR
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
** Just A Little Heavier Than Last Week **
ASSISTANCE WORK:
Hollow Body Holds OR Rocks
3 Sets Of 45 seconds
SS w/
Letters On Incline Bench
3 Sets Of Y, T, W (Using 5-7#) For 5 Reps Each Letter
CONDITIONING: Partner Workout
Short Shuttle Run (5 yards & Back, 10 yards & Back, 15 Yards & Back)
5 Burpee DOUBLE Lateral Stick Jumps (12")
* Do A Full Burpee (Chest To Ground & Do TWO Lateral Jumps Over A 12" Barrier ... Repeat X5)
* GROUPS OF TWO... Complete As Many Rounds As Possible In 8 Minutes - GOAL = 5 RDS EACH
POST PULL UP TESTING RESULTS, ALL WEIGHTS & TOTAL ROUNDS FOR YOUR GROUP TO COMMENTS
VOLLEYBALL
Conditioning Test:
(5 Yards & Back, 10 Yards & Back, 15 Yards & Back) X 20 Sets
* Make Sure Your FOOT Touches Each Line
* You Must Complete The Whole Shuttle In 15 Seconds For Faster Or It Counts As A Miss
* Every Shuttle Sprint Starts Every 45 Seconds Whether You Missed This 15 Second Goal OR Not
* You Must Complete ALL 20 Shuttle Sprints Whether You Miss OR Not
POST HOW MANY MISSES YOU HAD OUT OF 20 TO COMMENTS
(5 Yards & Back, 10 Yards & Back, 15 Yards & Back) X 20 Sets
* Make Sure Your FOOT Touches Each Line
* You Must Complete The Whole Shuttle In 15 Seconds For Faster Or It Counts As A Miss
* Every Shuttle Sprint Starts Every 45 Seconds Whether You Missed This 15 Second Goal OR Not
* You Must Complete ALL 20 Shuttle Sprints Whether You Miss OR Not
POST HOW MANY MISSES YOU HAD OUT OF 20 TO COMMENTS
Tuesday, August 2, 2011
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 8 Jumps
* Rest 1-2 Minutes Between Sets*
POWER:
Hang Power Clean (Partial Squat Catch)
WARM UPS: 3, 2, 1 (65, 75, 85%)
WORK SETS: 2, 2, 2 (93%, 93-96%, 96-100%) (3-4 Minute Clock Between Sets)
GOAL: DO YOUR OLD MAX FOR 2!
STRENGTH:
Front Squat
3 Sets Of 3 Reps (Use Your Front Squat Max OR Use Your Final Clean Weight)
(75, 85, 93-95%) - DEEP SQUATS!
GOAL IS 93% OR MORE
ASSISTANCE STRENGTH:
DB Push Press (Use Hip And Leg Drive)
2X6 Reps (Start With 30's)
SS w/
Bent Over Dumbbell Row (Use 2 DB's & NO Bench)
2X10-15 Reps (Start With 35's)
CONDITIONING:
1 Cone Agility Drill (5 Yds & Back, 10 Yds & Back, 15 Yards & Back)
5 Burpee Box/Tire Jumps (18" Or Higher)(Stand In Front Of Box, Full Burpee, Then Jump Onto Box)
1 Cone Agility Drill (15 Yds & Back, 10 Yds & Back, 5 Yards & Back)
* Try To Finish Each Round In Under 50 Seconds, Start A New Round Every 1:30 *
* If You Significantly Drop Off On A Round Time Take An Extra 15 Seconds Rest... Consistent!!
* 6 Total Rounds
POST ALL WEIGHTS & CONDITIONING TIMES TO COMMENTS
Depth Squat Jumps
(Step Off 12-18" Box & Quickly Rebound & Try To Touch The Backboard OR Other Object)
4 Sets Of 8 Jumps
* Rest 1-2 Minutes Between Sets*
POWER:
Hang Power Clean (Partial Squat Catch)
WARM UPS: 3, 2, 1 (65, 75, 85%)
WORK SETS: 2, 2, 2 (93%, 93-96%, 96-100%) (3-4 Minute Clock Between Sets)
GOAL: DO YOUR OLD MAX FOR 2!
STRENGTH:
Front Squat
3 Sets Of 3 Reps (Use Your Front Squat Max OR Use Your Final Clean Weight)
(75, 85, 93-95%) - DEEP SQUATS!
GOAL IS 93% OR MORE
ASSISTANCE STRENGTH:
DB Push Press (Use Hip And Leg Drive)
2X6 Reps (Start With 30's)
SS w/
Bent Over Dumbbell Row (Use 2 DB's & NO Bench)
2X10-15 Reps (Start With 35's)
CONDITIONING:
1 Cone Agility Drill (5 Yds & Back, 10 Yds & Back, 15 Yards & Back)
5 Burpee Box/Tire Jumps (18" Or Higher)(Stand In Front Of Box, Full Burpee, Then Jump Onto Box)
1 Cone Agility Drill (15 Yds & Back, 10 Yds & Back, 5 Yards & Back)
* Try To Finish Each Round In Under 50 Seconds, Start A New Round Every 1:30 *
* If You Significantly Drop Off On A Round Time Take An Extra 15 Seconds Rest... Consistent!!
* 6 Total Rounds
POST ALL WEIGHTS & CONDITIONING TIMES TO COMMENTS
SWIMMING
POWER:
Med Ball Throw (10-13# 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
* Check Your Final Weights From Last Week... HERE... Go 5-10# Heavier On Final Set *
Warm Ups: 60X5, 70%X3, 80%X3, 90%X3...
Work Sets: 100% (In Other Words The Weight You Did Last Week)X3.. THEN.. 100% +5-10#X3
PARTNER CONDITIONING:
5 CHEST TO BAR Kipping Pull Ups
10 Close Grip Push Ups (Release Hands On Bottom)
15 Tire Jumps
* Cumulative Total Between You & Your Partner In 15 Minutes *
** If Your By Yourself Then Do A New Round Every 2-2:30 **
POST ALL WEIGHTS AND TOTAL ROUNDS COMPLETED TO COMMENTS
Med Ball Throw (10-13# 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
* Check Your Final Weights From Last Week... HERE... Go 5-10# Heavier On Final Set *
Warm Ups: 60X5, 70%X3, 80%X3, 90%X3...
Work Sets: 100% (In Other Words The Weight You Did Last Week)X3.. THEN.. 100% +5-10#X3
PARTNER CONDITIONING:
5 CHEST TO BAR Kipping Pull Ups
10 Close Grip Push Ups (Release Hands On Bottom)
15 Tire Jumps
* Cumulative Total Between You & Your Partner In 15 Minutes *
** If Your By Yourself Then Do A New Round Every 2-2:30 **
POST ALL WEIGHTS AND TOTAL ROUNDS COMPLETED TO COMMENTS
Monday, August 1, 2011
SWIMMING
Getting Ready For Testing Next Week... Same As Last Monday But Try To Add 3-5# Onto Each Set
SKILL WORK:
Snatch Transition Work With 25-45# Bar
POWER WORK:
Hang Power Snatch (Partial Squat Catch)(Check Last Week... HERE OR HERE)
WARM UPS: 5, 3 (60, 70% 1RM)
WORK SETS: 2, 2, 2 (80, 85-90%, 90-96%)(96% Is A New PR)
GYMNASTICS STRENGTH:
Strict Pull Ups (Underhand Grip)
4 Sets Of 6 Reps (Try To Go Unbroken - Use No More Than 1 Red Band If You Need It)
* 2:00 Clock *
ASSISTANCE WORK:
Bench Dips
3 Sets Of 15 Reps (Feet Elevated On A Second Bench)
SS w/
Band Resisted Rotator Cuff Work (Y,T,W)
3 Sets Of 10 Reps Each
POST ALL WEIGHTS TO COMMENTS
SKILL WORK:
Snatch Transition Work With 25-45# Bar
POWER WORK:
Hang Power Snatch (Partial Squat Catch)(Check Last Week... HERE OR HERE)
WARM UPS: 5, 3 (60, 70% 1RM)
WORK SETS: 2, 2, 2 (80, 85-90%, 90-96%)(96% Is A New PR)
GYMNASTICS STRENGTH:
Strict Pull Ups (Underhand Grip)
4 Sets Of 6 Reps (Try To Go Unbroken - Use No More Than 1 Red Band If You Need It)
* 2:00 Clock *
ASSISTANCE WORK:
Bench Dips
3 Sets Of 15 Reps (Feet Elevated On A Second Bench)
SS w/
Band Resisted Rotator Cuff Work (Y,T,W)
3 Sets Of 10 Reps Each
POST ALL WEIGHTS TO COMMENTS
SOFTBALL
SPEED:
Partner Sprints
(10 Yards Each Sprint - MAX EFFORT!)
1st Position - Start On Your Stomach X 2 Sprints (Have A Third Person Say Go)
2nd Position - Kneeling On Your Right Knee X 2 Sprints
3rd Position - Kneeling On Your Left Knee X 2 Sprints
4th Position - Push Up Position X 2 Sprints
** Rest As Needed Between All Sprints... Remember This Isn't Supposed To Be Conditioning
POWER:
Hang Power Clean (Partial Squat Catch... Move The Bar As Fast As You Can!)
- Build Off Of The Weights From Last Week... End 5-10# Heavier
WARM UPS: 4 Reps & 3 Reps
WORK SETS 3 Sets Of Just 2 Reps (Steadily Working Heavier Each Set)
STRENGTH: (Still Trying To Move Fast On The Way Up)
Front Squat
3 Sets Of 3 Reps
(Little More Weight Than Last Week... This Should Be 10-20% MORE Than Your Clean)
ASSISTANCE WORK:
Hip Mobility Work
- Hurdle Walks (Can Use A Bar Set Up On A Squat Rack OR Actual Hurdles)
3 Sets Of 5 Passes
- 1st Set - Face The Hurdles & Go Under & Over
- 2nd Set - Left Side Facing The Hurdles - Under & Over
- 3rd Set - Right Side Facing The Hurdles - Under & Over
SS w/
Push Ups (Hands On 3-6 Inch Boxes To Make It Deeper OR Add Resistance/Weight
3 Sets Of 5 Reps
POST ALL WEIGHTS TO COMMENTS
Partner Sprints
(10 Yards Each Sprint - MAX EFFORT!)
1st Position - Start On Your Stomach X 2 Sprints (Have A Third Person Say Go)
2nd Position - Kneeling On Your Right Knee X 2 Sprints
3rd Position - Kneeling On Your Left Knee X 2 Sprints
4th Position - Push Up Position X 2 Sprints
** Rest As Needed Between All Sprints... Remember This Isn't Supposed To Be Conditioning
POWER:
Hang Power Clean (Partial Squat Catch... Move The Bar As Fast As You Can!)
- Build Off Of The Weights From Last Week... End 5-10# Heavier
WARM UPS: 4 Reps & 3 Reps
WORK SETS 3 Sets Of Just 2 Reps (Steadily Working Heavier Each Set)
STRENGTH: (Still Trying To Move Fast On The Way Up)
Front Squat
3 Sets Of 3 Reps
(Little More Weight Than Last Week... This Should Be 10-20% MORE Than Your Clean)
ASSISTANCE WORK:
Hip Mobility Work
- Hurdle Walks (Can Use A Bar Set Up On A Squat Rack OR Actual Hurdles)
3 Sets Of 5 Passes
- 1st Set - Face The Hurdles & Go Under & Over
- 2nd Set - Left Side Facing The Hurdles - Under & Over
- 3rd Set - Right Side Facing The Hurdles - Under & Over
SS w/
Push Ups (Hands On 3-6 Inch Boxes To Make It Deeper OR Add Resistance/Weight
3 Sets Of 5 Reps
POST ALL WEIGHTS TO COMMENTS
VOLLEYBALL
TESTING:
If Your Here OR Have Access To The Proper Equipment Do The Following:
1. No Step Vertical Jumps (3 Attempts)
2. Pro Agility Sprint (5-10-5 yds) (3 Attempts Max)
3. 10 Yard Sprint
IF YOU DON'T HAVE ACCESS TO THE RIGHT EQUIPMENT THEN TEST THE FOLLOWING:
TEST 1:
Standing Long Jump
(Use A Tape Measure... 3-4 Attempts After A Good Warm Up To Get Max Distance)
OR
If You Feel Comfortable & Have Access:
Max Height NO STEP Box Jump
* Use A Few Sets Of 5 & 3's To Work Up Then Do Singles
- No More Than 10 Total Sets Of 1 Rep
TEST 2: Short Shuttle Test - Plenty Of Rest Between (4-5 Minutes)
5 Yds & Back - 10 Yds & Back - 15 Yds & Back
* Goal Is To Break 12-13 Seconds... Need A Stopwatch *
** 3-5 Attempts Max **
POST ALL RESULTS TO COMMENTS
If Your Here OR Have Access To The Proper Equipment Do The Following:
1. No Step Vertical Jumps (3 Attempts)
2. Pro Agility Sprint (5-10-5 yds) (3 Attempts Max)
3. 10 Yard Sprint
IF YOU DON'T HAVE ACCESS TO THE RIGHT EQUIPMENT THEN TEST THE FOLLOWING:
TEST 1:
Standing Long Jump
(Use A Tape Measure... 3-4 Attempts After A Good Warm Up To Get Max Distance)
OR
If You Feel Comfortable & Have Access:
Max Height NO STEP Box Jump
* Use A Few Sets Of 5 & 3's To Work Up Then Do Singles
- No More Than 10 Total Sets Of 1 Rep
TEST 2: Short Shuttle Test - Plenty Of Rest Between (4-5 Minutes)
5 Yds & Back - 10 Yds & Back - 15 Yds & Back
* Goal Is To Break 12-13 Seconds... Need A Stopwatch *
** 3-5 Attempts Max **
POST ALL RESULTS TO COMMENTS
Subscribe to:
Posts (Atom)