Tuesday 3/12/13

Having issues with the auto post setting. I apologize for the posting issue yesterday. Included is the program's for Monday (yesterday) and Tuesday (Today).

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

MONDAY
Football:

Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5
Hang Power Clean 1x5@ 50% 1x5@ 55% 1x3@60% 1x3@70%
Back Squat 1x8@ 60%, 1x5@ 70%, 1x3@ 75%, 1x2@ 80%
Bench Press 1x8@ 50%, 1x5@ 55%, 1x5@ 60%, 1x3@ 70%
Press 4x3@ 50%
Lunges 4x8
4 Way Shoulder Routine (Flexion, Extension, Internal & External Rotation) 2x10 each direction
Conditioning 3 sets x 10 reps
Chin Ups
Push Ups
Hanging Leg Raises
Cool Down 3-5 sets x 10-15 reps
Neck- Recommended
Arms- Optional

Baseball:
Recovery Week, Spring Baseball Tournament Week
Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5

• Position Players

Rack Pulls 3x3@100%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
Leg Raises 3x5

• Pitchers

Med Ball Throws 10x1
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
Leg Raises 3x5
Conditioning:
Practice

Hugification Training 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, or Arms 5RM, 1x5@ 95%, 1x5@ 90%
Sit Ups (Weighted) 5x5- As Heavy As Possible (AHAP)

Tactical Strength Program

Squat 3x5

Press 3x5

Weighted Dips 3x Max

Sit Ups 3x10

Tuesday's

Football

Med Ball Tosses/Throws

Backward 2x5

Twist 2x5

OR
Jump Squats 2x5
Broad Jumps 2x5
Start Drills

Squared Starts 2x each leg

Staggered Starts 2x each leg
Hurdle Start 2x each leg

Acceleration Drills

A walk 2x 20 yrds

A Skip 2x 20 yrds
Gallops 2x 20 yrds

Wall Drill 2x10

Agility

L-Drill x3
5-10-5 Shuttle x 3

Conditioning

Repeats.
10x40yrds@ 10sec.
Rest 5 minutes
10x40yrds@ 10 secs.

Baseball: In Season

Game/Practice

Hugafication Cycle
Power Snatch 3RM, 1x3@ 95%, 1x3@ 90%
Muscle Snatch  5RM, 1x5@ 95%, 1x5@ 90%
Snatch Deadlift  5RM, 1x5@ 95%, 1x5@ 90%
RDL  5RM, 1x5@ 95%, 1x5@ 90%
Shrugs  5RM, 1x5@ 95%, 1x5@ 90%
Pendlay Rows  5RM, 1x5@ 95%, 1x5@ 90%
Pull Ups (Weighted) 5x5
Russian Twist 5x5

Tactical Strength Program

Power Clean 5x2 

Pull ups 3x Max

Conditioning
4 Sets Rest 2 minutes between sets
400 meter Intervals
Time Limit: 1 minute 15 seconds