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
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.
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!
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!
No comments:
Post a Comment