Mon. 4/15/13

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 is the end of spring practice. With that being said we are going to push it a little today. Nothing too heavy today however, we are going to get as much work as we can in today. Last week we drop the intensity a bit due to it being the second week of practice.  Athletes are normally more beat up because the new feeling of spring practice and hitting are over.  Psychologically, they will start to feel tired and beat up a little bit more. You will have to fight that mindset in the weight room.  Also, the effort you get will be lower due to injury. the big thing here is to not over stress the system and instead aid the system in recovery.  This week we will turn it up to peak the athlete for their Friday night or Saturday morning spring game.

Barbell Warm Up: Hang Clean+Front Squat+Press+RDL 2x5
Power Clean 3x1@ 95%
Bench Press 3x3@ 85%
Pull Ups (Weighted) 3x3
RDL 3x3@ 85%
Leg Raises 3x10
Super set/ Reverse Hypers 3x10

Baseball:

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

• Position Players

Rack Pulls 3x1@95%
Floor Press 3x3@ 85%
RDL 3x3@ 85%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
Pull Ups (Weighted) 3x3 @ 85% of week one
Leg Raises 3x10
Super set/ Reverse Hypers 3x10

• Pitchers

Weighted  Hurdle Hops + Box Jump 3x3+1
Dumbbell Neutral Bench Press 3x3- Moderate Heavy
RDL 3x5@ 80%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
Pull Ups (Weighted) 3x5
Leg Raises 3x10
Super set/ Reverse Hypers 3x10
Conditioning:
Practice

Hugafication Cycle

Jerk 3 RM, 1x3@ 95%, 1x3@ 90%
Back Squat  3 RM, 1x3@ 95%, 1x3@ 90%
Push Press 3 RM, 1x3@ 95%, 1x3@ 90%
Bench Press 3 RM, 1x3@ 95%, 1x3@ 90%
Jerk Recovery 5x1@ 100%
Press, Incline Bench Press, or DB Bench Press 5x5@ AHAp
(Weighted) GHR Sit Ups 5x5@ AHAP
Arms 5x5@ AHAP

Tactical Strength Program

Squat 3x5
Press 3x5
Dip (Weighted) 3x AMRAP
GHR Sit Ups 5x10