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