Monday 3/25/13

Warm Up

Mobility

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Bend and Bow

10 Windmills

Dynamic 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 Walking Inchworms
5 Push Ups
5 Sit ups

Football:

This week is an active recovery week prior to Spring Practice.  Athletes will do varies general conditioning exercises such as position drills, route trees, sled work, etc.  Pick up to three drills that are relevant to the position you play, perform three to five sets of each drill. The idea of this week is to stay in a good shape prior to the start of practice.

Active Recovery

Baseball:

Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5

• Position Players

Clean Pulls 3x2@90%
Floor Press 3x5@ 80%
RDL 3x5@ 85%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
Pull Ups (Weighted) 3x5
Leg Raises 3x5

• Pitchers

Med Ball Throws 3x2- Heavy
Dumbbell Neutral Bench Press 3x5- Moderate
RDL 3x5@ 85%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
Pull Ups (Weighted) 3x5
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