Total Pageviews

Followers

Saturday, March 30, 2013

Sat 3/20/13




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

Hugafication Cycle

Snatch- Heavy Single
Clean and Jerk- Heavy Single
Front Squat- Heavy Triple

Tactical Strength Program


Today's workout we are going to do a five mile Rucksake Run Time Trial. The time limit for today is forty five minutes. The weight you will be using is twenty five pounds. Get nasty!

5 Mile Rucksack Run
30 lbs.
45 min. time period.

The Dark Orchestra: Gym Bag

The Dark Orchestra: Gym Bag: A long stare at his old blue gym bag as it sat lop-sided beside him on the subway bench, waiting for the 7 o'clock train. There were no ...

Friday, March 29, 2013

Friday 3/29/13


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:

Active Recovery


Baseball:

Game/Practice


Hugafication Cycle

Power Clean 3RM, 1x3@ 95%, 1x3@ 90%
Muscle Clean 5RM, 1x5@ 95%, 1x5@ 90%
Clean Deadlift 5x5@ 90% of Tuesday's
Shrugs (Clean Grip) 5x5@ 90% of Tuesday's
RDL 5x5@ 90% of Tuesday's
Pendlay Row's 5x5@ 90% of Tuesday's
Pallof Press 5x 30 sec. holds

Tactical Strength Program

Deadlift 1x5
TABATA
A1 Jump Rope
A2 Box Jumps
B1 Burpees
B2 Pull Ups
C1 Push Ups
C2 Hanging Leg Raises (Toes to Bars)

Thursday, March 28, 2013

Thu 3/28/2013 Recipe Ideas


Sausage In Peppers

What you need:

  • 1 pound of ground Italian hot sausage.
  • 5 assorted bell peppers. I went with 2 green, 2 red, 1 yellow.
  • 1/2 head of cauliflower, grated or chopped into a “rice” consistency.
  • 1 small (8 ounce) can of tomato paste.
  • 1 small white onion, medium dice.
  • 1/2 head of garlic, minced.
  • 1 small handfull of fresh basil, minced (or 2 tsp. dried).
  • 2 tsp dried oregano.
  • 2 tsp dried thyme.

How you make it:

  1. Cut the tops off of your peppers and scoop out and discard the seed, yet do save the tops!
  2. Process or chop about half a head of cauliflower into “rice” and put in a large mixing bowl.
  3. Add your minced garlic, basil, and dried herbs, and onion to your cauliflower and mix by hand.
  4. Use a very hot skillet to lightly brown your sausage. This step is entirely optional based on your motivational level. The sausage will cook just fine in your slow cooker, yet I personally like to hit it with a little sear to take the flavor up a notch.
  5. Add your sausage and can of tomato paste to your bowl of seasoned cauliflower and mix by hand. Let the kids do this part, getting hands messy in necessary, a spoon just won’t cut it.
  6. Fit as much of your sausage mixture into your peppers as you can. Place your peppers into your slow cooker and loosely place the pepper tops back on. If you have extra meat and cauliflower mixture, just jam in between your peppers and let it cook. You could save it for a breakfast scramble too if you are awesome, yet I’d just feed the slow cooker more.
  7. Cook on low for 6 hours. I set my slow cooker to shut off once it’s temperature probe hit 180 degrees. Maybe I just like using that feature. Just cook it on low for 6 hours.
  8. Please do post in comments if you made any super modifications to this recipe you think others will enjoy.


    source: http://paleopot.com/2012/10/paleo-sausage-stuffed-peppers/

Thu 3/28/13


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

Active Recovery


Baseball:

Today is going to be a little bit more work.  The idea here is that Monday is lighter due to it being after a series and players are typically a little bit more drained. We keep that workout sharp, fast, and relatively lighter. Thursday, is typically the day before a series and athletes are generally recovered. With that in mind, this workout is a little bit longer and is more of a power and strength heavy workout.  This will prime the body for the series that they will be playing in over the weekend.

Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5
  • Position Players
Hang Clean High Pulls 3x2@70%
Push Press 3x3@ 80%
Back Squat 3x3@ 80%
DB Single Leg Squat 3x5
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
GHR Sit Ups  3x5
Super set/ Back Extensions 3x5
  • Pitchers
Weighted Box Jumps 3x2- Medium Heavy
DB Single Arm Standing Shoulder Press 3x3@ 80%
Back Squat 3x3@ 80%
DB Single Leg Squat 3x5
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
GHR Sit Ups 3x5
Super set/ Back Extensions 3x5
Conditioning:
Practice


Hugafication Cycle

Power Jerks 5x5@ 90% of Monday's
Back Squat 5x5@ 90% of Monday's
Push Press 5x5@ 90% of Monday's
Bench Press 5x5@ 90% of Monday's
Jerk Recovery 5x1@ 100%
Press/Press Behind Neck, or Incline Bench/DB Bench 5x5@ 90% of Monday's
Sit Ups (Weighted) 5x5
Arms 5x5@ 90% of Monday's


Tactical Strength Program
Power Clean 5x2 
Pull ups 3x Max
Conditioning
8 Sets Rest 2 minutes between sets
400 meter Intervals

Wednesday, March 27, 2013

Wed 3/27/13


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
5 Push Ups
5 Sit ups

Football:

Active Recovery


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
Skill
Combat Training (3-5 Rounds)
Strength
Squat 3x5

Tuesday, March 26, 2013

Tue 3/26/13


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

Active Recovery


Baseball

Game/Practice

Hugafication Cycle

Power Snatch 3RM, 1x3@ 95%, 1x3@ 90%
Muscle Snatch  5RM, 1x5@ 95%, 1x5@ 90%
Snatch Deadlift  5RM, 1x5@ 95%, 1x5@ 90%
RDL  5RM, 1x5@ 95%, 1x5@ 90%
Shrugs  5RM, 1x5@ 95%, 1x5@ 90%
Pendlay Rows  5RM, 1x5@ 95%, 1x5@ 90%
Pull Ups (Weighted) 5x5
Russian Twist 5x5

Tactical Strength Program

Power Clean 5x2 
Pull ups 3x Max
Conditioning
6 Sets Rest 2 minutes between sets
400 meter Intervals
Time Limit: 1 minute 15 seconds

Monday 3/25/13


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 week is an active recovery week prior to Spring Practice.  Athletes will do varies general conditioning exercises such as position drills, route trees, sled work, etc.  Pick up to three drills that are relevant to the position you play, perform three to five sets of each drill. The idea of this week is to stay in a good shape prior to the start of practice.

Active Recovery

Baseball:

Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5
  • Position Players
Clean Pulls 3x2@90%
Floor Press 3x5@ 80%
RDL 3x5@ 85%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
Pull Ups (Weighted) 3x5
Leg Raises 3x5
  • Pitchers
Med Ball Throws 3x2- Heavy
Dumbbell Neutral Bench Press 3x5- Moderate
RDL 3x5@ 85%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
Pull Ups (Weighted) 3x5
Leg Raises 3x5
Conditioning:
Practice



Hugafication Cycle

Power Jerks 5RM, 1x5@ 95%, 1x5@ 90%
Back Squat 5RM, 1x5@ 95%, 1x5@ 90%
Push Press 5RM, 1x5@ 95%, 1x5@ 90%
Bench Press 5RM, 1x5@ 95%, 1x5@ 90%
Jerk Recovery 5x1@ 100%
Press/Press Behind Neck, or Incline Bench/DB Bench 5RM, 1x5@ 95%, 1x5@ 90%
Sit Ups (Weighted) 5x5- As Heavy As Possible (AHAP)
Arms 5RM1x5@ 95%, 1x5@ 90%

Tactical Strength Program

Squat 3x5
Press 3x5
Weighted Dips 3x Max
Sit Ups 3x10

Saturday, March 23, 2013

Saturday 3/23/13



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

Hugafication Cycle

Snatch- Heavy Single
Clean and Jerk- Heavy Single
Front Squat- Heavy Triple

Tactical Strength Program

4 Mile Rucksack Run
25 lbs. minimum

Friday, March 22, 2013

Friday 3/22/13


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:

Barbell Warm Up- Muscle Clean + Front Squat + Press 2x5
Power Clean 1x5@ 60%, 1x3@ 70%, 1x2@ 80% 1x2@ 85%, 1x1@ 90%, 1x1@ 95%, 1x1@ 100%,  If still feeling good try1x1@ 105%, If still feeling good try 1x1@110%
Back Squat 1x5@ 50% 1x5@ 55% 1x5@ 60% 1x5@ 70%
Bench Press 1x8@ 50%, 1x5@ 60%, 1x3@ 70%, 1x1@ 80%, 1xMax @ 85%
Press- 4x3@ 50%
4- Way Shoulder Routine 2x10

Conditioning 3 sets

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


Hugafication Cycle

Power Clean 3RM, 1x3@ 95%, 1x3@ 90%
Muscle Clean 5RM, 1x5@ 95%, 1x5@ 90%
Clean Deadlift 5x5@ 90% of Tuesday's
Shrugs (Clean Grip) 5x5@ 90% of Tuesday's
RDL 5x5@ 90% of Tuesday's
Pendlay Row's 5x5@ 90% of Tuesday's
Pallof Press 5x 30 sec. holds

Tactical Strength Program

Deadlift 1x5
TABATA
A1 Kettlebell Swings
A2 Box Jumps
B1 Burpees
B2 Pull Ups
C1 Push Ups
C2 Sit Ups

Thursday, March 21, 2013

Thursday 3/21/13


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
Conditioning Test
16x110's - 55 sec. Rest between sets
Skill- 15 sec.
Power Skill- 17 sec.
Bigs- 19 sec.


Baseball:

Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5
  • Position Players
Rack Pulls 3x3@110%
Back Squat 3x2@ 75%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
Leg Raises 3x5
  • Pitchers
Med Ball Throws 3x3- Medium Heavy
Back Squat 3x2@ 75%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
Leg Raises 3x5
Conditioning:
Practice


Hugafication Cycle

Power Jerks 5x5@ 90% of Monday's
Back Squat 5x5@ 90% of Monday's
Push Press 5x5@ 90% of Monday's
Bench Press 5x5@ 90% of Monday's
Jerk Recovery 5x1@ 100%
Press/Press Behind Neck, or Incline Bench/DB Bench 5x5@ 90% of Monday's
Sit Ups (Weighted) 5x5
Arms 5x5@ 90% of Monday's


Tactical Strength Program
Power Clean 5x2 
Pull ups 3x Max
Conditioning
6 Sets Rest 2 minutes between sets
400 meter Intervals

Wednesday, March 20, 2013

Wednesday 3/20/13


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:


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@ 60%
Incline Bench 1x8@ 50%, 1x5@ 60%, 1x5@ 70, 1x3@ 75%
Clean Pull  4x5- Heavy
Step Ups 4x5- Moderate Light
4 Way Shoulder Routine (Flexion, Extension, Internal & External Rotation) 2x10 each direction
3 sets x 5 GHR or RDL(#95/#135/#185/#205/#225-only if your technique is good!)
3 sets x 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
Skill
Combat Training (3-5 Rounds)
Strength
Squat 3x5

The Dark Orchestra: Oscillation

The Dark Orchestra: Oscillation: Bar whip will whip your ass under the bar like a sling shot on pink pills.  A shot from a sling that will pay off when catching.   Rhyt...

Tuesday, March 19, 2013

Tuesday 3/19/13


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


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 timed
5-10-5 Shuttle x 3 timed
Conditioning
Repeats.
10x40yrds@ 10sec.
Rest 5 minutes
10x40yrds@ 10 secs.

Baseball

Game/Practice

Hugafication Cycle

Power Snatch 3RM, 1x3@ 95%, 1x3@ 90%
Muscle Snatch  5RM, 1x5@ 95%, 1x5@ 90%
Snatch Deadlift  5RM, 1x5@ 95%, 1x5@ 90%
RDL  5RM, 1x5@ 95%, 1x5@ 90%
Shrugs  5RM, 1x5@ 95%, 1x5@ 90%
Pendlay Rows  5RM, 1x5@ 95%, 1x5@ 90%
Pull Ups (Weighted) 5x5
Russian Twist 5x5

Tactical Strength Program

Power Clean 5x2 
Pull ups 3x Max
Conditioning
6 Sets Rest 2 minutes between sets
400 meter Intervals
Time Limit: 1 minute 15 seconds

Monday, March 18, 2013

Monday 3/18/13


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 last week of training before Spring Practice starts for a few of my clients. This week we will be testing our Back Squat, Power Clean, and Bench Press. We will also have a conditioning test on Thursday.  So, get prepared and be ready to get nasty! These will be the numbers we will use throughout our summer program.

Barbell Warm Up- Muscle Clean + Front Squat + Press 2x5
Power Clean 1x5@ 50%, 1x3@ 60%, 1x3@ 65% 1x3@ 70%
Back Squat 1x8@ 50% 1x5@ 60% 1x5@ 70% 1x3@ 80%, 1x Max@ 85%
Bench Press 1x8@ 50%, 1x5@ 60%, 1x3@ 65%, 1x3@ 70%
Press- 4x3@ 50%
4- Way Shoulder Routine 2x10
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 3x3@110%
Back Squat 3x2@ 75%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
Leg Raises 3x5
  • Pitchers
Med Ball Throws 3x3- Medium Heavy
Back Squat 3x2@ 75%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
Leg Raises 3x5
Conditioning:
Practice



Hugafication Cycle

Power Jerks 5RM, 1x5@ 95%, 1x5@ 90%
Back Squat 5RM, 1x5@ 95%, 1x5@ 90%
Push Press 5RM, 1x5@ 95%, 1x5@ 90%
Bench Press 5RM, 1x5@ 95%, 1x5@ 90%
Jerk Recovery 5x1@ 100%
Press/Press Behind Neck, or Incline Bench/DB Bench 5RM, 1x5@ 95%, 1x5@ 90%
Sit Ups (Weighted) 5x5- As Heavy As Possible (AHAP)
Arms 5RM, 1x5@ 95%, 1x5@ 90%

Tactical Strength Program

Squat 3x5
Press 3x5
Weighted Dips 3x Max
Sit Ups 3x10

Saturday, March 16, 2013

Saturday 3/16/13


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

Hugafication Cycle

Snatch- Heavy Single
Clean and Jerk- Heavy Single
Front Squat- Heavy Triple

Tactical Strength Program

3 Mile Rucksack Run
25 lbs. minimum

Friday, March 15, 2013

Friday 3/15/13

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:

Barbell Warm Up- Muscle Clean + Front Squat + Press 2x5
Power Clean 1x5@ 50%, 1x3@ 60%, 1x3@ 70% 1x3@ 75%, 1x2 @ 80%
Back Squat 1x5@ 50% 1x5@ 55% 1x5@ 60% 1x5@ 70%
Bench Press 1x8@ 50%, 1x5@ 60%, 1x3@ 70%, 1x3@ 80%, 1x2 @ 80%
Press- 4x3@ 50%
4- Way Shoulder Routine 2x10

Conditioning 3 sets

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:

Practice/Game


Hugafication CyclePower Clean 3RM, 1x3@ 95%, 1x3@ 90%
Muscle Clean 5RM, 1x5@ 95%, 1x5@ 90%
Clean Deadlift 5x5@ 90% of Tuesday's
Shrugs (Clean Grip) 5x5@ 90% of Tuesday's
RDL 5x5@ 90% of Tuesday's
Pendlay Row's 5x5@ 90% of Tuesday's
Pallof Press 5x 30 sec. holds

Tactical Strength Program

Deadlift 1x5
TABATA
A1 Kettlebell Swings
A2 Box Jumps
B1 Burpees
B2 Pull Ups
C1 Push Ups
C2 Sit Ups

The Dark Orchestra: Itching

The Dark Orchestra: Itching: Itching to itch while itching for the future.  The closer the near future moves my way, the further away it feels.  I wait, for waiting...

Thursday, March 14, 2013

Thursday 3/14/13

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
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
14x110's - 55 sec. Rest between sets
Skill- 15 sec.
Power Skill- 17 sec.
Bigs- 19 sec.

Baseball
Game/Practice

Hugafication Cycle

Power Jerks 5x5@ 90% of Monday's
Back Squat 5x5@ 90% of Monday's
Push Press 5x5@ 90% of Monday's
Bench Press 5x5@ 90% of Monday's
Jerk Recovery 5x1@ 100%
Press/Press Behind Neck, or Incline Bench/DB Bench 5x5@ 90% of Monday's
Sit Ups (Weighted) 5x5
Arms 5x5@ 90% of Monday's


Tactical Strength Program
Power Clean 5x2 
Pull ups 3x Max
Conditioning
5 Sets Rest 2 minutes between sets
400 meter Intervals
Time Limit: 1 minute 15 seconds

Wednesday, March 13, 2013

Wednesday 3/13/2013

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:
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@ 60%
Incline Bench 1x8@ 60%, 1x5@ 70%, 1x5@ 80, 1x2@ 90%
Clean Pull  4x5- Moderate
Step Ups 4x5- Moderate Light
4 Way Shoulder Routine (Flexion, Extension, Internal & External Rotation) 2x10 each direction
Conditioning 3 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
Skill
Combat Training (3-5 Rounds)
Strength
Squat 3x5

Tuesday, March 12, 2013

Tuesday 3/12/13

Having issues with the auto post setting. I apologize for the posting issue yesterday. Included is the program's for Monday (yesterday) and Tuesday (Today).

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

MONDAY
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%, 1x2@ 80%
Bench Press 1x8@ 50%, 1x5@ 55%, 1x5@ 60%, 1x3@ 70%
Press 4x3@ 50%
Lunges 4x8
4 Way Shoulder Routine (Flexion, Extension, Internal & External Rotation) 2x10 each direction
Conditioning 3 sets x 10 reps
Chin Ups
Push Ups
Hanging Leg Raises
Cool Down 3-5 sets x 10-15 reps
Neck- Recommended
Arms- Optional

Baseball:
Recovery Week, Spring Baseball Tournament Week
Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5
  • Position Players
Rack Pulls 3x3@100%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
Leg Raises 3x5
  • Pitchers
Med Ball Throws 10x1
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
Leg Raises 3x5
Conditioning:
Practice

Hugification Training Cycle
Power Jerks 5RM, 1x5@ 95%, 1x5@ 90%
Back Squat 5RM, 1x5@ 95%, 1x5@ 90%
Push Press 5RM, 1x5@ 95%, 1x5@ 90%
Bench Press 5RM, 1x5@ 95%, 1x5@ 90%
Jerk Recovery 5x1@ 100%
Press/Press Behind Neck, or Incline Bench/DB Bench, or Arms 5RM, 1x5@ 95%, 1x5@ 90%
Sit Ups (Weighted) 5x5- As Heavy As Possible (AHAP)

Tactical Strength Program
Squat 3x5
Press 3x5
Weighted Dips 3x Max
Sit Ups 3x10

Tuesday's

Football
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 3RM, 1x3@ 95%, 1x3@ 90%
Muscle Snatch  5RM, 1x5@ 95%, 1x5@ 90%
Snatch Deadlift  5RM, 1x5@ 95%, 1x5@ 90%
RDL  5RM, 1x5@ 95%, 1x5@ 90%
Shrugs  5RM, 1x5@ 95%, 1x5@ 90%
Pendlay Rows  5RM, 1x5@ 95%, 1x5@ 90%
Pull Ups (Weighted) 5x5
Russian Twist 5x5

Tactical Strength Program
Power Clean 5x2 
Pull ups 3x Max
Conditioning
4 Sets Rest 2 minutes between sets
400 meter Intervals
Time Limit: 1 minute 15 seconds

Saturday, March 9, 2013

Saturday 3/9/13



Tactical Strength Program
Today's workout we are going to do a five mile Rucksake Run Time Trial. The time limit for today is forty five minutes. The weight you will be using is twenty five pounds. Get nasty!

5 Mile Rucksack Run
25 lbs.
45 min. time period.

Friday, March 8, 2013

“The biggest enemy of a person is himself.”


“The biggest enemy of a person is himself.”
Huo Yuanji, Fearless
I write this post the eve before the biggest meet of my career.  Tomorrow I will step out on to the platform for my last chance to post the highest total of my career and move on to the 2013 Collegiate National Weightlifting Championships in Johnson City, Tennessee.  This is my last shot to do something that I have wanted to do for over an entire year.  It’s fitting that the one place I want to get to; is the first place that I started.  In February of 2012 my coach Michael “Mike” Bledsoe and fellow teammates Alex Maclin, and Michael “Little Mike” Lexnar all traveled to Johnson City to compete in our first ever weightlifting meet.  I was nervous, excited, and scared all rolled into one. These were unknown feelings to me. I had played football for over twelve years prior to coming into Olympic Weightlifting; however, at the moment my stomach and heart would tell you otherwise. I was lucky to have my girlfriend (now my wife) there for support.  She was amazing; she looked on with a smile and cheered louder than anyone else that was there. This is something that hasn't changed yet even today.
The meet went by with minor hiccups; I opened up at sixty kilograms on Snatch, and ninety kilograms on Clean and Jerk. I made all of my Snatch attempts and missed my first opening Clean and Jerk but made it up on my second attempt ending with one hundred kilograms for my third. My final total of the meet ended up around 170 kilograms. This placed me in second place overall in my weight class. My teammates did a little bit better than me; both Alex and Little Mike had placed first in their weight classes and both had qualified for their respective Nationals. However, a sense of accomplishment rushed over me.  I had never felt this happy about myself in a really long time. No amount of bowl games trophies or in state rivalry wins could match this feeling. I had put in the work, I had performed, and I had won. Of course, great coaching was paramount throughout all this.
From that meet on my number one goal was to get better at Olympic Weightlifting. I began to follow Mike’s programming and coaching more. I dropped weight to leave the ninety four kilogram weight division and got into the eighty five kilogram weight division.  I increased my training frequency from three days a week to five days a week. The months following my visit to Johnson City got hard.  My second meet didn’t go very well for me. I was barely able to post a total at it. Work was getting rougher and rougher as it grew closer and closer to the end of the school year.  I knew that teaching was not what I wanted to do in life so trying to find a new job was frustrating. On top of that I got engaged to my girlfriend, worked full time as an intern to The University of Memphis Strength and Conditioning staff, began my graduate school online with Georgia Southern University and was still training five days a week. I fought the demon headed dragon called injury multiple times throughout the summer months. I found a new job, got laid off, and found another in under a month.  However, the whole time this happened. The whole time I was in pain; both mental and physical. I always had family, teammates, and weightlifting.
In the fall we started introducing more lifts that would fix our weak points; we also received a new but old teammate as well; Amber Strain returned to our team. The team began to grow bigger and bigger, people began to ask us for advice and coaching.  Even our coach came back to lifting and started posting totals again. Things were going well life was going well.  I got married on October 6th 2012 to my lovely wife Dorothy M. Stuart.
As is life however, things did start to slow down in training. Personal records began to slip; loss of body weight  lack of sleep, and juggling too many things began to affect me.  In one month, my Snatch max had gone up ten kilograms and had dropped fifteen kilograms. In one month, my Clean max had dropped ten kilograms and had gone up fifteen kilograms. My Jerk and Squats were a whole different story.
My third meet go as well for me as I would have liked. I had issue at the start of the meet with my Snatching technique; which carried over to my attempts.  I did however; post a new personal record on my Clean and Jerk with one hundred and ten kilograms. Christmas came and went my chances to qualify for Collegiate Nationals were coming to an end. Frustrations were cast aside by new Personal records in the gym (ninety kilogram Snatch twice in a week).  
In January, we tried an in-house meet to qualify our team members; my mind got the best of me. I went one for three on Snatch and Clean and Jerk. I posted the lowest total I had since my first meet in Johnson City. Amber, Alex, and one of our newest members Austin Moncivaez all were qualified. We focused our minds and hearts for one last time on one last meet at The Arnold Weightlifting Championships. My goal had now become a team goal Alex, Amber, and myself had all finally decide that this year was the year we all would go together to the Collegiate Nationals. Every day we helped remind each other of our goal. Through bad workouts and missed lifts to personal records the team was together. The Arnold came and went, we all posted individual personal records (including myself). However, I did not post what I needed to qualify. Tomorrow will be my last and final chance.
To come full circle and put things in perspective I will open up tomorrow at or around eighty five kilograms on Snatch, and one hundred and five kilograms on Clean and Jerk.  That is thirty five kilograms more on Snatch, and fifteen kilograms more on Clean and Jerk than what I opened with in Johnson City. I will also weigh in around one hundred and eight five pounds which is twenty two pounds less than what I was a year ago.
Throughout all of this year I have always had family, teammates, and weightlifting. It is because of them I lift tomorrow as fast, strong, and powerful as I can. This goal is no longer my goal.  This goal is for everyone; everyone who ever doubted me; everyone who ever believed in me; for everyone who ever helped me. 

Friday 3/8/13


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:
Barbell Warm Up- Muscle Clean + Front Squat + Press 2x5
Power Clean 1x5@ 50%, 1x3@ 60%, 1x3@ 70% 1x3@ 80%, 1x2 @ 90%
Back Squat 1x5@ 50% 1x5@ 55% 1x5@ 60% 1x5@ 70%
Bench Press 1x8@ 50%, 1x5@ 60%, 1x3@ 70%, 1x3@ 80%, 1x2 @ 90%
Press- 4x3@ 60%
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

Active Recovery

Tactical Strength Program
Make sure you are warming up to your heavy attempts
Deadlift 1x5- Heavy

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

Thursday, March 7, 2013

Thursday 3/7/2013

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: 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
12x110's - 55 sec. Rest between sets
Skill- 15 sec.
Power Skill- 17 sec.
Bigs- 19 sec.

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
Active Recovery

Tactical Strength Program
Bench Press 3x5
Chin Ups 3x AMRAP
Dips (Bodyweight) 3x AMRAP
Push Ups 3x10

Wednesday, March 6, 2013

Wednesday 3/6/13

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:
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@ 60%, 1x5@ 70%, 1x5@ 80, 1x2@ 90%
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

Active Recovery



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
Skill
Combat Training (3-5 Rounds)
Strength
Squat 3x5- Work up to a heavy five!

Tuesday, March 5, 2013

Monday/Tuesday 3/4/13-3/5/13

Had a little bit of a posting issue yesterday, I apologize.  Here is the workouts for both Monday and Tuesday.  Enjoy!

MONDAY'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
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%, 1x2@ 90%
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 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@ 110%
Back Squat 3x2@ 75%
Floor Press 3x3 @ 80%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
RDL 3x5
DB Row 3x10
GHR Sit Ups 3x5
  • Pitchers
Rack Pulls 3x3@ 110%
Back Squat 3x2@ 75%
DB Bench 3x3
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
Active Recovery
Do something Active!

Tactical Strength Program
Squat 3x5
Press 3x5
Weighted Dips 3x Max
Sit Ups 3x10

Tuesday'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: 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
Active Recovery

Tactical Strength Program
Power Clean 5x2 
Pull ups 3x Max
Conditioning
4 Sets Rest 2 minutes between sets
400 meter Intervals
Time Limit: 1 minute 15 seconds