Thu 2/28/13

I will be gone for the Arnold Weightlifting Championship this weekend so today I am posting both Thursday's and Friday's programs.
Warm Up:
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. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football: Off Season

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

Acceleration Drills

A walk 2x 20 yrds

A Skip 2x20 yrds

Wall Drill 2x10

Agility

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

Conditioning

Repeats- Run the distance of the sprint and jog back to the starting line before time limit is up. Take a two min rest between sets of sprints.
5x80yrds@ 35sec.
5x60yrds@ 25sec.
5x40yrds@ 15sec.

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

• Position Players

Push Press 3x2@ 75%,
4- Way Shoulder Routine 2x10
1 Arm DB Row 3x5
Overhead Walking Lunge 3x5
- Superset with Overhead Side Bends 3x5

• Pitchers

Push ups (Weighted) 3x2- Light
4- Way Shoulder Routine 2x10
1 Arm DB Row 3x5
Overhead Walking Lunge 3x5
-Super Set with Overhead Side Bends 3x5
Conditioning:
Practice/Game

Hugafication Cycle

Push Press 5x10@ 90% of Monday's 10 RM

Back Squat 5x10@ 90% Monday's of 10 RM

Bench Press 5x10@ 90% Monday's of 10 RM

Single Leg Squats or Lunges 5x10@ 90% of Monday's 10 RM
Press or Press Behind the neck or Dumbbell Incline Bench Press 5x10@ 90% of Monday's Weight

Weighted Sit Ups or GHR Sit Ups 5x10

Tactical Strength Program
Bench Press 3x5- Work up to a heavy five!

Chin Ups 3x AMRAP
Dips (Bodyweight) 3x AMRAP
Push Ups 3x10

FRIDAY'S

Warm Up:
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. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football:
Barbell Warm Up- Muscle Clean + Front Squat + Press 2x5
Power Clean 1x3@ 60%, 1x3@ 65% 1x3@ 75%, 1x3 @ 80%
Back Squat 1x5@ 50% 1x5@ 55% 1x5@ 60% 1x5@ 70%
Bench Press 1x8@ 50%, 1x5@ 60%, 1x3@ 65%, 1x3@ 75%, 1x3 @ 80%
Press- 4x3@ 55%
4- Way Shoulder Routine 2x10
Conditioning: 3 sets 1 min rest between
10 Push Ups
10 Dips or Ring Dips
10 Overhead Lunges (#5lbs. /#10lbs. /#25lbs. /#35lbs. /#45lbs.)
10 Overhead Side Bends(#5lbs. /#10lbs. /#25lbs. /#35lbs. /#45lbs.)
Cool Down: 3-5 sets x 10-15 reps
Neck- Recommended
Arms- Optional

Baseball: In Season
Practice/Game

Hugafication Cycle
Power Clean 5 RM
Clean Deadlift 10 RM
RDL 10 RM
Power Shurgs 10 RM
Pendlay Rows 10 RM
Pull Ups 3x AMRAP
Russian Twist 5x10

Tactical Strength Program

Deadlift 1x5- Work up to a heavy five!

TABATA
20 seconds on, 10 seconds rest
Move throughout the prescription
A1 Kettlebell Swings
A2 Box Jumps
B1 Burpees
B2 Pull Ups
C1 Push Ups
C2 Sit Ups

Wednesday 2/27/13

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
10 Push Ups
10 Sit ups

Football:
Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5
Push Press or Power Jerk 1x5@ 50% 1x5@ 60% 1x5@ 65% 1x5@ 70%
Front Squat 1x5@ 50%, 1x5@ 60%, 3x5@ 65%
Incline Bench 1x8@ 55%, 1x5@ 65%, 1x5@ 75, 1x3@ 80%
Clean Pull  4x5- Heavy (Be Smart!)
Step Ups 4x5- Moderate (Be Smart!)
4 Way Shoulder Routine (Flexion, Extension, Internal & External Rotation) 2x10 each direction
Conditioning 3 sets 1 min rest between sets
5 GHR or RDL(#95/#135/#185/#205/#225-only if your technique is good!)
10 Roll Outs

Baseball: In Season

Game/Practice

Hugafication Cycle

OFF

Tactical Strength Program
Mobility-Perform these stretches after the dynamic warm up.

Leg Across Kicks- 5 kicks then hold
Scorpion and Scorpion Quad Stretch- 5 kicks then hold
Figure 4- 10 second hold
Reverse Figure 4- 10 second hold
Fire Hydrants- 3 times each direction (forward/backward)
Hip Flexor Stretch- 10 second hold
Agility- 3 sets 1 rep
5-10-5
L- Drill
SkillCombat Training (3-5 Rounds)
Strength
Squat 3x5- Work up to a heavy five!

Tuesday 2/26/13

Warm Up:
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. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football: Off Season

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 5 RM
Snatch Deadlift 10 RM
RDL 10 RM
Shurgs 10 RM
Pendlay Rows 10 RM
Pull Ups 3x AMRAP
Pallof Press 5x 30 secs.

Tactical Strength Program

Power Clean 5x2- 

Pull ups 3x AMRAP

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

Mon 2/25/13

Warm Up:
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. Spiderman Lunge plus 5 Superman holds
10 Wrist Circles
10 Elbow Circles
10 Shoulder Circles
10 Trunk Twist
10 Windmills
10 Push Ups
10 Sit ups
10 Bodyweight Squats
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%, 1x3@ 80%
Bench Press 1x8@ 50%, 1x5@ 55%, 1x5@ 60%, 1x3@ 70%
Press 4x3@ 55%
Lunges 4x8
4 Way Shoulder Routine (Flexion, Extension, Internal & External Rotation) 2x10 each direction
Conditioning 3 sets x 10 reps 1 min. rest between
Chin Ups
Push Ups
Hanging Leg Raises
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

Rack Pulls (Mid Thigh) 3x3@ 105%
Back Squat 3x2@ 75%
Floor Press 3x5 @ 80%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
RDL 3x5
DB Row 3x10
GHR Sit Ups 3x5

• Pitchers

Rack Pulls 3x3@ 105%
Back Squat 3x2@ 75%
DB Bench 3x5
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
RDL 3x5
DB Row 3x10
GHR Sit Ups 3x5
Conditioning:
Practice

Hugification Training Cycle
This week will be a test out week. I want you to find your rep max.
Push Press 10 RM 

Back Squat 10 RM
Bench Press 10 RM

Single Leg Squats or Lunges 3x10 

Press or Press Behind the neck or Dumbbell Incline Bench Press 3x10 

Weighted Sit Ups or GHR Sit Ups 3x10

Tactical Strength Program

Squat 3x5- Work up to a heavy five!

Press 3x5- Work up to a heavy five!

Weighted Dips 3x As Many Reps As Possible (AMRAP)

Sit Ups 3x10

Sat 2/23/13

Tactical Strength Program
Today's workout we are going to do a 3 mile Rucksake Run.  Find a good pace and stick with it.  Do not go over 25 lbs. today. This type of training is structural conditioning it allows your body adapt to mileage, and load that you might have to carry in the field.

3 Mile Rucksack Run
no more than 25 lbs.

Fri 2/22/13

Warm Up:
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. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football:
Today we are going to work on testing our Power Clean and Bench Press.  For Conditioning we will keep our rest short and our tempo up while addressing some key injury areas as well as our core.
Barbell Warm Up- Muscle Clean + Front Squat + Press 2x5
Power Clean 1x3@ 60%, 1x3@ 65% 1x3@ 75%, 1xAMRAP @ 85%
Back Squat 1x5@ 50% 1x5@ 55% 1x5@ 60% 1x5@ 70%
Bench Press 1x8@ 50%, 1x5@ 60%, 1x3@ 65%, 1x3@ 75%, 1xAMRAP @ 85%
Press- 4x3@ 60%
4- Way Shoulder Routine 2x10
Conditioning: 5 sets 1 min rest between
10 Push Ups
10 Dips or Ring Dips
10 Overhead Lunges (#5lbs. /#10lbs. /#25lbs. /#35lbs. /#45lbs.)
10 Overhead Side Bends(#5lbs. /#10lbs. /#25lbs. /#35lbs. /#45lbs.)
Cool Down: 3-5 sets x 10-15 reps
Neck- Recommended
Arms- Optional

Baseball: In Season
Practice/Game

Hugafication Cycle
Power Clean 5 RM, 3x5@ 90%
Clean Deadlift 10 RM, 3x10@ 90%
RDL 10 RM, 3x10@ 90%
Power Shurgs 10 RM, 3x10@ 90%
Pendlay Rows 10 RM, 3x10@ 90%
Pull Ups 3x AMRAP
Russian Twist 5x10

Tactical Strength Program
Deadlift 1x5- Work up to a heavy five!

TABATA
20 seconds on, 10 seconds rest
Move throughout the prescription
A1 Kettlebell Swings
A2 Box Jumps
B1 Burpees
B2 Pull Ups
C1 Push Ups
C2 Sit Ups

Thu 2/21/13

Warm Up:
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. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football: Off Season

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

Acceleration Drills

A walk 2x 20 yrds

A Skip 2x20 yrds

Wall Drill 2x10

Agility

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

Conditioning

Repeats- Run the distance of the sprint and jog back to the starting line before time limit is up. Take a two min rest between sets of sprints.
5x80yrds@ 35sec.
5x60yrds@ 25sec.
5x40yrds@ 15sec.

Baseball: In Season
The overall goal of this program is to maintain power and strength throughout the season; we will focus also on injury prevention. The season is relatively long (most start around February and last until July).  A lot can happen during that time period that can cause injury. So we might to minimize that from happening and keep things moving forward.

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

• Position Players
  In today's workout we are using Push Presses, they are a great overhead Olympic power movement. Baseball is a powerful sport; so we need to develop and maintain power. Also, many think pressing overhead is terrible.  It is actually very beneficial to athletes and decreases the rate of injury to the shoulders, pecs, arms, and upper back. We will follow up Push Presses with a pre-rehabilitation exercise for our shoulders for two sets of ten; followed by some back strengthening work (1 Arm DB Rows) for three sets of five. Lastly, we will do some single leg movements (Overhead Walking Lunges) for three sets of five we will also superset an abdominal exercise as well to keep our core strengthened (Overhead Side Bends).  The purpose of this exercise is again a pre-rehabilitation lift that addresses a common injury area in most athletes ( the knee). This exercise is also beneficial because it allows the core to get involved to aid the athlete in staying upright at the same time strengthening it. It also brings into to affect a balancing and coordination aspect.

 Push Press 3x1@ 90%,
4- Way Shoulder Routine 2x10
1 Arm DB Row 3x5
Overhead Walking Lunge 3x5
- Superset with Overhead Side Bends 3x5

• Pitchers
  For the Pitchers we do not want big shoulder movements.  The more muscular the shoulder the more Golgi Tendons grow and act on the Pitchers pitching motion which can decrease speed, velocity, and power. Golgi Tendons act as a stopping agent so that the body doesn't overreach and cause injury. With this in mind I still wanted Pitchers to press so we will perform weighted push ups for three sets of three.  The Push Ups will be done with a neutral position meaning the elbows will be flexed and extended at 45 degrees.  This will save their shoulders. They will follow the rest of the workout the same as position players.

Push ups (Weighted) 3x3
4- Way Shoulder Routine 2x10
1 Arm DB Row 3x5
Overhead Walking Lunge 3x5
-Super Set with Overhead Side Bends 3x5
Conditioning:
Practice/Game

Hugafication Cycle
Today's workout is pretty simple. We are going to work on Work Capacity while also gaining Hypertrophy of the cross sectional areas of the muscle.  This will in turn carry over to our strengthening phase in the following weeks. Today we will take 90% of what we did Monday and perform five sets of ten. Make sure that you take the proper rest between sets.

Push Press 5x10@ 90% of Monday's 10 RM

Back Squat 5x10@ 90% Monday's of 10 RM

Bench Press 5x10@ 90% Monday's of 10 RM

Single Leg Squats or Lunges 5x10@ 90% of Monday's 10 RM
Press or Press Behind the neck or Dumbbell Incline Bench Press 5x10@ 90% of Monday's Weight

Weighted Sit Ups or GHR Sit Ups 5x10

Tactical Strength Program
Today's workout is going to be manly an upper body lift.  You are going to work up to a heavy five reps on bench press, followed by three sets of as many reps as possible on Chin Ups, and Dips at body weight. Lastly, we will do Push Ups for three sets of ten reps. Some might think this is a little stupid however, I am introducing these in as a way to improve work capacity.  The weight is not an issue here since it's body weight. The overall goal of this program is to destroy whatever physical test you might have to take when you return to service. So with that in mind we add in things that you will have to do (i.e. Pull Ups, Push Ups, Sit Ups, Rucksack Runs, etc.) and build those work capacities (i.e. the amount of work you can do).
Bench Press 3x5- Work up to a heavy five!

Chin Ups 3x AMRAP
Dips (Bodyweight) 3x AMRAP
Push Ups 3x10

Wed 2/20/13

Warm Up:
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. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football:
Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5
Push Press or Power Jerk 1x5@ 50% 1x5@ 60% 1x5@ 65% 1x5@ 70%
Front Squat 1x5@ 50%, 1x5@ 60%, 3x5@ 70%
Incline Bench 1x8@ 55%, 1x5@ 65%, 1x5@ 75, 1x3@ 85%
Clean Pull  4x5- Heavy (Be Smart!)
Step Ups 4x5- Moderate (Be Smart!)
4 Way Shoulder Routine (Flexion, Extension, Internal & External Rotation) 2x10 each direction
Conditioning 5 sets 1 min rest between sets
5 GHR or RDL(#95/#135/#185/#205/#225-only if your technique is good!)
10 Roll Outs

Baseball: In Season

Game/Practice

Hugafication Cycle

OFF

Tactical Strength Program
The purpose of today's workout is to prepare the body to handle the unexpected.  In your line of duty you never know what will happen next.  You do not know if you will need to run, jump, pivot, or change direction. With that in mind today's workout is geared towards that.  You will warm up as normal following with a quick mobility session to help with flexibility and recovery from the past training sessions.  Then, you will work on agility training.  Afterwards you will go into skill training; with your line of work (police, fire, military, etc.) you have certain skills training that are involved.  Most of these skills will be related to Combat Training.  For skills training you simple pick a Combat Skill (Submission, Knife, Unarmed Training, etc.) and work the skill for three to five ten minute rounds.  Take no more than a five minute rest between rounds. Lastly, on this day we will continue our strength training with Squats. Our main focus for this day is Mobility, Agility, and Skill training however, we still need to work on strength to keep our general fitness and overall strength up.

Mobility-Perform these stretches after the dynamic warm up.
Leg Across Kicks- 5 kicks then hold
Scorpion and Scorpion Quad Stretch- 5 kicks then hold
Figure 4- 10 second hold
Reverse Figure 4- 10 second hold
Fire Hydrants- 3 times each direction (forward/backward)
Hip Flexor Stretch- 10 second hold
Agility- 3 sets 1 rep
5-10-5
L- Drill
SkillCombat Training (3-5 Rounds)
Strength
Squat 3x5- Work up to a heavy five!

Tuesday 2/19/13

Warm Up:
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. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football: Off Season

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

Acceleration Drills

A walk 2x 20 yrds

A Skip 2x20 yrds

Wall Drill 2x10

Agility

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

Conditioning

Repeats- Run the distance of the sprint and jog back to the starting line before time limit is up. Take a two min rest between sets of sprints.
1x100yrds @45sec.
6x40yrds@ 15sec.
8x20yrds@ 12sec.
10x10yrds@ 10sec.

Baseball: In Season

Game/Practice

Hugafication Cycle
Power Snatch 5 RM, 5x5@ 90%
Snatch Deadlift 10 RM, 3x10@ 90%
RDL 10 RM, 3x10@ 90%
Shurgs 10 RM, 3x10@ 90%
Pendlay Rows 10 RM, 3x10@ 90%
Pull Ups 3x AMRAP
Pallof Press 5x 30 secs.

Tactical Strength Program

Power Clean 5x2- Work up to a heavy two!

Pull ups 3x As Many Reps As Possible (AMRAP)

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

Monday 2/18/13

Warm Up:
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. Spiderman Lunge plus 5 Superman holds
10 Wrist Circles
10 Elbow Circles
10 Shoulder Circles
10 Trunk Twist
10 Windmills
10 Push Ups
10 Sit ups
10 Bodyweight Squats
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@ 80%, 1x As Many Reps As Possible@ 85%
Bench Press 1x8@ 50%, 1x5@ 55%, 1x5@ 60%, 1x3@ 70%
Press 4x3@ 60%
Lunges 4x8
4 Way Shoulder Routine (Flexion, Extension, Internal & External Rotation) 2x10 each direction
Conditioning 5 sets x 10 reps 1 min. rest between
Chin Ups
Push Ups
Hanging Leg Raises
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

Rack Pulls (Mid Thigh) 3x3@ 100%
Back Squat 3x2@ 80%
Floor Press 3x2 @ 75%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
RDL 3x5
DB Row 3x10
GHR Sit Ups 3x5

• Pitchers

Rack Pulls 3x3@ 100%
Back Squat 3x2@ 80%
DB Bench 3x5
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
RDL 3x5
DB Row 3x10
GHR Sit Ups 3x5
Conditioning:
Practice

Hugification Training Cycle
Do you want to get huge? Do you want to look like your favorite superhero?
Then this is the program for you!

Push Press 10 RM, 3x10@ 90% of 10 RM

Back Squat 10 RM, 3x10@ 90% of 10 RM

Bench Press 10 RM, 3x10@ 90% of 10 RM

Single Leg Squats or Lunges 5x10 As Heavy As Possible (AHAP)

Press or Press Behind the neck or Dumbbell Incline Bench Press 5x10 AHAP

Weighted Sit Ups or GHR Sit Ups 5x10

Tactical Strength Program

This program for all public servants (police, fire, military, etc.).

Squat 3x5- Work up to a heavy five!

Press 3x5- Work up to a heavy five!

Weighted Dips 3x As Many Reps As Possible (AMRAP)

Sit Ups 3x10

Friday 2/15/13

Warm Up:
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. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football:
Barbell Warm Up- Muscle Clean + Front Squat + Press 2x5
Power Clean 1x3@ 60%, 1x3@ 65% 1x3@ 70%, 1x3@ 75%
Back Squat 1x5@ 50% 1x5@ 55% 1x5@ 60% 1x5@ 70%
Bench Press 1x8@ 50%, 1x5@ 60%, 1x3@ 65%, 1x3@ 70%, 1x3@ 75%
Press- 4x3@ 55%
4- Way Shoulder Routine 2x10
Conditioning: 5 sets 1 min rest between
10 Push Ups
10 Dips or Ring Dips
10 Overhead Lunges (#5lbs. /#10lbs. /#25lbs. /#35lbs. /#45lbs.)
10 Overhead Side Bends(#5lbs. /#10lbs. /#25lbs. /#35lbs. /#45lbs.)
Cool Down: 3-5 sets x 10-15 reps
Neck- Recommended
Arms- Optional

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

• Position Players

Rack Pulls 3x3@ 95%
Push Press 3x3@ 75%,
4- Way Shoulder Routine 2x10
1 Arm DB Row 3x5
Overhead Walking Lunge 3x5
- Super Set with Overhead Side Bends 3x5

• Pitchers

Rack Pulls 3x3@ 95%
Push ups- Weighted 3x3
4- Way Shoulder Routine 2x10
1 Arm DB Row 3x5
Overhead Walking Lunge 3x5
-Super Set with Overhead Side Bends 3x5
Conditioning:
Practice/Game

Hugafication Cycle
Power Clean 5 RM, 3x5@ 90%
Clean Deadlift 10 RM, 3x10@ 90%
RDL 10 RM, 3x10@ 90%
Power Shurgs 10 RM, 3x10@ 90%
Pendlay Rows 10 RM, 3x10@ 90%
Pull Ups 3x AMRAP
Russian Twist 5x10

Thursday 2/14/13- Valentine's Day

Warm Up:
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. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football: Off Season

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

Acceleration Drills

A walk 2x 20 yrds

A Skip 2x20 yrds

Wall Drill 2x10

Agility

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

Conditioning

Repeats- Run the distance of the sprint and jog back to the starting line before time limit is up. Take a two min rest between sets of sprints.
5x80yrds@ 35sec.
5x60yrds@ 25sec.
5x40yrds@ 15sec.

Baseball: In Season

OFF

Hugafication Cycle

Push Press 5x10@ 90% of Monday's 10 RM

Back Squat 5x10@ 90% Monday's of 10 RM

Bench Press 5x10@ 90% Monday's of 10 RM

Single Leg Squats or Lunges 5x10@ 90% of Monday's 10 RM
Press or Press Behind the neck or Dumbbell Incline Bench Press 5x10@ 90% of Monday's Weight

Weighted Sit Ups or GHR Sit Ups 5x10

Wednesday 2/13/13

Warm Up:
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. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football:
Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5
Push Press or Power Jerk 1x5@ 50% 1x5@ 60% 1x5@ 65% 1x5@ 70%
Front Squat 1x5@ 50%, 1x5@ 60%, 3x5@ 65%
Incline Bench 1x8@ 50%, 1x5@ 60%, 1x5@ 70, 1x3@ 75%
Clean Pull  4x5- Heavy (Be Smart!)
Step Ups 4x5- Moderate (Be Smart!)
4 Way Shoulder Routine (Flexion, Extension, Internal & External Rotation) 2x10 each direction
Conditioning 5 sets 1 min rest between sets
5 GHR or RDL(#95/#135/#185/#205/#225-only if your technique is good!)
10 Roll Outs

Baseball: In Season

Game/Practice

Hugafication Cycle

OFF

Tuesday 2/12/13

Warm Up:
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. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football: Off Season

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

Acceleration Drills

A walk 2x 20 yrds

A Skip 2x20 yrds

Wall Drill 2x10

Agility

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

Conditioning

Repeats- Run the distance of the sprint and jog back to the starting line before time limit is up. Take a two min rest between sets of sprints.
1x100yrds @45sec.
6x40yrds@ 15sec.
8x20yrds@ 12sec.
10x10yrds@ 10sec.

Baseball: In Season

Game/Practice

Hugafication Cycle
Be smart on this cycle. Don't try and make it Max Effort for every lift for everyday. Listen to your body and if you need to drop the extra volume work. This cycle is 13 weeks long patients is key!

Power Snatch 5 RM, 5x5@ 90%
Snatch Deadlift 10 RM, 3x10@ 90%
RDL 10 RM, 3x10@ 90%
Shurgs 10 RM, 3x10@ 90%
Pendlay Rows 10 RM, 3x10@ 90%
Pull Ups 3x AMRAP
Pallof Press 5x 30 secs.

Monday 2/11/13

Warm Up:
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. Spiderman Lunge plus 5 Superman holds
10 Wrist Circles
10 Elbow Circles
10 Shoulder Circles
10 Trunk Twist
10 Windmills
10 Push Ups
10 Sit ups
10 Bodyweight Squats
Football:
Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5
Hang Power Clean 1x5@ 50% 1x5@ 55% 1x5@60% 1x5@70%
Back Squat 1x8@ 60%, 1x5@ 65%, 1x5@ 70%, 1x3@ 75%
Bench Press 1x8@ 50%, 1x5@ 55%, 1x5@ 60%, 1x3@ 70%
Press 4x5@ 55%
Lunges 4x8
4 Way Shoulder Routine (Flexion, Extension, Internal & External Rotation) 2x10 each direction
Conditioning 5 sets x 10 reps 1 min. rest between
Chin Ups
Push Ups
Hanging Leg Raises
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

Clean Pulls 3x3@ 85%
Back Squat 3x3@ 75%
Floor Press 3x5 @ 80%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
RDL 3x5
DB Row 3x10
GHR Sit Ups 3x5

• Pitchers

Clean Pulls 3x3@ 85%
Back Squat 3x3@ 75%
DB Bench 3x5
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
RDL 3x5
DB Row 3x10
GHR Sit Ups 3x5
Conditioning:
Practice

Hugification Training Cycle
Do you want to get huge? Do you want to look like your favorite superhero?
Then this is the program for you!

Push Press 10 RM, 3x10@ 90% of 10 RM

Back Squat 10 RM, 3x10@ 90% of 10 RM

Bench Press 10 RM, 3x10@ 90% of 10 RM

Single Leg Squats or Lunges 5x10 As Heavy As Possible (AHAP)

Press or Press Behind the neck or Dumbbell Incline Bench Press 5x10 AHAP

Weighted Sit Ups or GHR Sit Ups 5x10

Friday 2/8/13

Warm Up:
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. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football:
Barbell Warm Up- Muscle Clean + Front Squat + Press 2x5
Power Clean 1x5@ 50%, 1x3@ 60% 1x3@ 70%, 1x3@ 80%
Back Squat 1x5@ 50% 1x5@ 55% 1x5@ 60% 1x5@ 70%
Bench Press 1x10@ 50%, 1x8@ 60%, 1x5@ 70%, 1x5@ 80%
Press- 4x5@ 50%
4- Way Shoulder Routine 2x10

Conditioning: 5 sets 1 min rest between
10 Push Ups
10 Dips or Ring Dips
10 Overhead Lunges (#5lbs. /#10lbs. /#25lbs. /#35lbs. /#45lbs.)
10 Overhead Side Bends(#5lbs. /#10lbs. /#25lbs. /#35lbs. /#45lbs.)

Cool Down: 3-5 sets x 10-15 reps
Neck- Recommended
Arms- Optional

Baseball:
Game/Practice

Thursday 2/7/13

Warm Up:
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. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football: Off Season

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

Acceleration Drills

A walk 2x 20 yrds

A Skip 2x20 yrds

Wall Drill 2x10

Sprints- For Time
40yrd. x 3
Agility- For Time

5-10-5 Shuttle x 3

Conditioning

110's x 8
Skill Positions- 16 sec

Power Skill- 18 sec

Linemen- 20 sec


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

• Position Players

Rack Pulls 3x3@ 90%
Push Press 3x3@ 70%,
4- Way Shoulder Routine 2x10
1 Arm DB Row 3x5
Overhead Walking Lunge 3x10
- Super Set with Overhead Side Bends 3x10

• Pitchers

Rack Pulls 3x3@ 90%
Push ups- Weighted 3x5
4- Way Shoulder Routine 2x10
1 Arm DB Row 3x5
Overhead Walking Lunge 3x10
-Super Set with Overhead Side Bends 3x10

Conditioning:
Practice/Game

Wednesday 2/6/13

Warm Up:
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. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football:
Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5
Push Press or Power Jerk 1x5@ 50% 1x5@ 55% 1x5@ 60% 1x5@ 65%
Front Squat 1x5@ 50%, 1x5@ 60%, 3x5@ 70%
Incline Bench 1x10@ 50%, 1x8@ 60%, 1x6@ 70, 1x5@ 80%
Clean Pull  4x5- Moderate (Be Smart!)
Step Ups 4x5 (Be Smart!)
4 Way Shoulder Routine (Flexion, Extension, Internal & External Rotation) 2x10 each direction
Conditioning 5 sets 1 min rest between sets
5 GHR or RDL(#95/#135/#185/#205/#225-only if your technique is good!)
10 Roll Outs


I had a posting issue yesterday; so the conditioning for Football is posted today.
Football: Off Season

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

Acceleration Drills

A walk 2x 20 yrds

A Skip 2x20 yrds

Wall Drill 2x10

Sprints- For Time
40yrd. x 3
Agility- For Time

5-10-5 Shuttle x 3

Conditioning

Repeats- Run the distance of the sprint and jog back to the starting line before time limit is up. Take a two min rest between sets of sprints.
1x100yrds @45sec.
6x40yrds@ 15sec.
8x20yrds@ 12sec.
10x10yrds@ 10sec.

Baseball: In Season

Game/Practice

Monday 2/4/13

Warm Up:

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. Spiderman Lunge plus 5 Superman holds
10 Wrist Circles
10 Elbow Circles
10 Shoulder Circles
10 Trunk Twist
10 Windmills
10 Push Ups
10 Sit ups
10 Bodyweight Squats

Football:
Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5
Hang Power Clean 1x5@ 50% 1x5@ 55% 1x5@60% 1x5@65%
Back Squat 1x10@ 50%, 1x8@ 60%, 1x6@ 70%, 1x5@ 80%
Bench Press 1x10@ 50%, 1x8@ 55%, 1x6@ 60%, 1x5@ 70%
Press 4x5@ 50%
Lunges 4x8
4 Way Shoulder Routine (Flexion, Extension, Internal & External Rotation) 2x10 each direction

Conditioning 5 sets x 10 reps 1 min. rest between
Chin Ups
Push Ups
Hanging Leg Raises

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

Clean Pulls 3x3@ 80%
Back Squat 3x3@ 75%
Floor Press 3x5 @ 80%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
RDL 3x5
DB Row 3x10
GHR Sit Ups 3x5

• Pitchers

Clean Pulls 3x3@ 80%
Back Squat 3x3@ 75%
DB Bench 3x5
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
RDL 3x5
DB Row 3x10
GHR Sit Ups 3x5

Conditioning:
Practice

Friday 2/1/13

Warm Up:
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. Spiderman Lunge plus 5 Superman holds

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Windmills

10 Push Ups

10 Sit ups

Football:
Barbell Warm Up- Muscle Clean + Front Squat + Press 2x5
Power Clean 1x5@ 50%, 1x3@ 60% 1x3@ 70%, 1x3@ 75%
Back Squat 1x5@ 50% 1x5@ 55% 1x5@ 60% 1x5@ 70%
Bench Press 1x10@ 50%, 1x8@ 60%, 1x6@ 70%, 1x@ 75%
Press- 4x5@ 55%
4- Way Shoulder Routine 2x10

Conditioning: 5 sets 1 min rest between
10 Push Ups
10 Dips or Ring Dips
10 Overhead Lunges (#5lbs. /#10lbs. /#25lbs. /#35lbs. /#45lbs.)
10 Overhead Side Bends(#5lbs. /#10lbs. /#25lbs. /#35lbs. /#45lbs.)

Cool Down: 3-5 sets x 10-15 reps
Neck- Recommended
Arms- Optional

Baseball:
Game/Practice