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
Football
Active Recovery
Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5
Push Press 3x3@ 80%
Back Squat 3x3@ 80%
DB Single Leg Squat 3x5
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
GHR Sit Ups 3x5
Super set/ Back Extensions 3x5
DB Single Arm Standing Shoulder Press 3x3@ 80%
Back Squat 3x3@ 80%
DB Single Leg Squat 3x5
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
GHR Sit Ups 3x5
Super set/ Back Extensions 3x5
Conditioning:
Practice
Hugafication Cycle
Power Jerks 5x5@ 90% of Monday's
Back Squat 5x5@ 90% of Monday's
Push Press 5x5@ 90% of Monday's
Bench Press 5x5@ 90% of Monday's
Jerk Recovery 5x1@ 100%
Press/Press Behind Neck, or Incline Bench/DB Bench 5x5@ 90% of Monday's
Sit Ups (Weighted) 5x5
Arms 5x5@ 90% of Monday's
5 Push Ups
5 Sit ups
Football
Active Recovery
Baseball:
Today is going to be a little bit more work. The idea here is that Monday is lighter due to it being after a series and players are typically a little bit more drained. We keep that workout sharp, fast, and relatively lighter. Thursday, is typically the day before a series and athletes are generally recovered. With that in mind, this workout is a little bit longer and is more of a power and strength heavy workout. This will prime the body for the series that they will be playing in over the weekend.Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5
- Position Players
Push Press 3x3@ 80%
Back Squat 3x3@ 80%
DB Single Leg Squat 3x5
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
GHR Sit Ups 3x5
Super set/ Back Extensions 3x5
- Pitchers
DB Single Arm Standing Shoulder Press 3x3@ 80%
Back Squat 3x3@ 80%
DB Single Leg Squat 3x5
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
GHR Sit Ups 3x5
Super set/ Back Extensions 3x5
Conditioning:
Practice
Hugafication Cycle
Power Jerks 5x5@ 90% of Monday's
Back Squat 5x5@ 90% of Monday's
Push Press 5x5@ 90% of Monday's
Bench Press 5x5@ 90% of Monday's
Jerk Recovery 5x1@ 100%
Press/Press Behind Neck, or Incline Bench/DB Bench 5x5@ 90% of Monday's
Sit Ups (Weighted) 5x5
Arms 5x5@ 90% of Monday's
Tactical Strength Program
Power Clean 5x2
Pull ups 3x Max
Conditioning
8 Sets Rest 2 minutes between sets
400 meter Intervals
8 Sets Rest 2 minutes between sets
400 meter Intervals
No comments:
Post a Comment