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
1 comment:
8/9/2011
Katelyn Hinton
Biceps:
DB curls: 3x30# max
Preacher Curls: 3x65# max
Cable curls: 3x40# max
Cable bar curls: 3x30# max
DB Hammer curls: 3x25# max
EZ bar superset curls: 3x55# max
ABS:
Decline bench with weighted ball
Oblique: 3x30 @ 10lbs
Regular: 3x15 @ 10lbs
Sprints w/ resistance rope:
3 sprints @ 20 yards
2 sprints @ 40 yards
2 sprints @ 80 yards
1 sprint @ 100 yards
8/6/2011
50 minute cardio
8/3/2011
Sprint work:
3 sprints @ 20 yards
2 sprints @ 40 yards
2 sprints @ 80 yards
1 sprint @ 100 yards
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