Warm Up
Mobility
10 Wrist Circles
10 Elbow Circles
10 Shoulder Circles
10 Trunk Twist
10 Bend and Bow
10 WindmillsDynamic Stretches
20 yrds. Stride (down and back)
20 yrds. Back Peddle (down and back)
20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)
20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)
10 yrds. Walking RDL + Leg Swings
10 yrds. Spiderman Lunge plus 5 Superman holds
10 yrds. Spiderman Lunge plus 5 Superman holds
10 yrds Walking Inchworms
5 Push Ups
5 Sit ups
5 Push Ups
5 Sit ups
Football:
This is the last week of training before Spring Practice starts for a few of my clients. This week we will be testing our Back Squat, Power Clean, and Bench Press. We will also have a conditioning test on Thursday. So, get prepared and be ready to get nasty! These will be the numbers we will use throughout our summer program.Barbell Warm Up- Muscle Clean + Front Squat + Press 2x5
Power Clean 1x5@ 50%, 1x3@ 60%, 1x3@ 65% 1x3@ 70%
Back Squat 1x8@ 50% 1x5@ 60% 1x5@ 70% 1x3@ 80%, 1x Max@ 85%
Bench Press 1x8@ 50%, 1x5@ 60%, 1x3@ 65%, 1x3@ 70%
Press- 4x3@ 50%
4- Way Shoulder Routine 2x10
Cool Down 3-5 sets x 10-15 reps
Neck- Recommended
Arms- Optional
Baseball:
Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5- Position Players
Back Squat 3x2@ 75%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
Leg Raises 3x5
- Pitchers
Back Squat 3x2@ 75%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
Leg Raises 3x5
Conditioning:
Practice
Hugafication Cycle
Power Jerks 5RM, 1x5@ 95%, 1x5@ 90%
Back Squat 5RM, 1x5@ 95%, 1x5@ 90%
Push Press 5RM, 1x5@ 95%, 1x5@ 90%
Bench Press 5RM, 1x5@ 95%, 1x5@ 90%
Jerk Recovery 5x1@ 100%
Press/Press Behind Neck, or Incline Bench/DB Bench 5RM, 1x5@ 95%, 1x5@ 90%
Sit Ups (Weighted) 5x5- As Heavy As Possible (AHAP)
Arms 5RM, 1x5@ 95%, 1x5@ 90%
Tactical Strength Program
Squat 3x5
Press 3x5
Weighted Dips 3x Max
Sit Ups 3x10
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