Monday 4/1/13

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 the start of spring practice for a few of my clients.  The next three weeks will be maintenance while the last few weeks will be a build up towards our summer program. The first workout of every week will be our heaviest workout.  This is in part because the athletes have already had at least two days off (high school) and/or one day off (college) to recover from practice. This means that they are fresh and we need to use that to our advantage. This day will include a heavy Olympic pull, horizontal press, back, post chain, and core movement. Reps will be no more than five reps and no less than two reps. Percentages will be around 80-90%. Day two will include a relatively lighter Olympic pull, Olympic press, squat, knee prehab, and core movement. Reps will be no more than five reps and no less than two reps. Percentages will be around 70-80%. This is due to it being later in the week of practice; athletes are banged up from the week of practice and they are getting ready to head into a team scrimmage on the last day of the week. This day will help facilitate a recovery by getting blood flowing to the muscles and also prepping the body before the scrimmage.

Barbell Warm Up: Hang Clean+Front Squat+Press+RDL 2x5
Power Clean 3x2@ 90%
Bench Press 3x5@ 80%
Pull Ups (Weighted) 3x Max
RDL 3x5@ 85%
Leg Raises 3x5
Super set/ Reverse Hypers 3x5

Baseball:

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

• Position Players

Rack Pulls 3x2@90%
Floor Press 3x3@ 85%
RDL 3x5@ 80%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
Pull Ups (Weighted) 3x5 @ 75% of last week
Leg Raises 3x5
Super set/ Reverse Hypers 3x5

• Pitchers

Med Ball Throws 3x2- Heavy
Dumbbell Neutral Bench Press 3x5- Moderate
RDL 3x5@ 80%
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
Pull Ups (Weighted) 3x5
Leg Raises 3x5
Super set/ Reverse Hypers 3x5
Conditioning:
Practice

Hugafication Cycle

Power Jerks 5RM 

Back Squat 5RM

Push Press 5RM

Bench Press 5RM

Jerk Recovery 5x1@ 100%

Press/Press Behind Neck, or Incline Bench/DB Bench 5RM

Sit Ups (Weighted) 5x5 

Arms 5RM

Tactical Strength Program

Active Recovery