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