Sorry I didn't update...was on vacation!
cg
Monday: Agility and Lifting
AM Lift: Linear
Hang cleans: 3 x 8
Front squats: 3 x 8
Planks (core work): 3 x 30 (side, front, side)
Landmines: 3 x 10
Chin-ups
Bench Press 3 x 8
Single leg dead lift 3 x 6
Stretch!
Abdominals
Shuttle runs. Run 15 yards up and back at full speed (= 1 shuttle) work on the change of directions. 5-8 shuttles, 30-45 second rest
Tuesday: Anaerobic work
2 x 2 minutes of shuttle runs – set the cones every 5 meters up to 25 meters. Do a pancake every 5th turn. Rest 45 seconds and repeat. REPEAT again after your sprint session.
2 sets of 1 x 100meters under 20 sec
2 sets 1 x 150m under 30 sec (walk back to start is your recovery)
2 sets 1 x 200m under 35sec
2 sets 1 x 100m under 17sec
Rest 2.5 minutes
2 x 150m under 30sec (walk back recovery)
5 x 30 m sprint start 20 seconds recovery
4 x 40m (start with belly on the ground) 20 sec rest between
3 x 50 from sprint start 20 sec between
Jog: please toss 6-8 tennis balls on the field and bend over (with good profile and pick up the balls while you sprint.
Wednesday: Agility and lifting
Leg Circuit using your body weight only. No rest in between reps, 3 sets, 45 seconds rest between sets
• 24 squats (rest 45, repeat x 3)
• 24 forward lunges (12 left, 12 right) (rest 45, repeat x 3)
• 24 lateral lunges (12 left, 12 right) (rest 45, repeat x 3)
• 24 Backward lunges (12 left, 12 right) (rest 45, repeat x 3)
• 6 squat jumps (rest 45, repeat x 3)
Shuttle runs. Run 15 yards up and back at full speed (= 1 shuttle) work on the change of directions. 5-8 shuttles, 30-45 second rest
Thursday: Aerobic
Run 5-6 miles and stretch.
Friday: Agility/Lifting
Circuit training: 3 sets 30 seconds, rest 30. Rest 90 seconds between sets using DB or weights
• Push-ups
• Fast squats
• Boxing with dumbbells (10-15 lbs)
• Bent over rows with dumbbell (or use pec-dec machine and face wrong way – face toward the pad)
• Landmines with 45-55lbs
• Abdominal crunches with weight
• Shoulder press with dumbbells
• Push-ups against a wall, explode off the wall (get a good lean)
Saturday:
Passing/passing work
2 x 2 minutes of shuttle runs – set the cones every 5 meters up to 25 meters. Do a pancake every 5th turn. Rest 45 seconds and repeat. REPEAT again after your sprint session.
2 x 80m, rolling start, 1st 30m @90%, last 50m @95% effort
3 x 60m, standing start 90% effort, angle change every 20m
4 x 40m, sprint start, 95% effort
6 x 20m, off ground start, 95% effort
All walk back recovery
2.5 minutes rest
1 x 150m in 30 s or less
2 x 100m in 18s or less
6 x 30m @90%
8 x 10m @95%
All rolling starts, all walk back recovery
Jog: please toss 6-8 tennis balls on the field and bend over (with good profile and pick up the balls while you sprint.
Sunday: Rest = active rest (listen to your body, if you are tired, just lay around)
Tuesday, June 28, 2011
Friday, June 17, 2011
Week of June 20
Monday: Agility and Lifting
AM Lift: Lateral
One arm dumbbell snatch: 3 x 8
Front squats: 3 x 8
Planks (core work): 3 x 30 (side, front, side)
Landmines: 3 x 10
Chin-ups 3 x 8
Bench Press 3 x 8
Leg curls 3 x 6
Stretch!
Abdominal routine
Week 1-3: one leg hop onto a box or bench (about 12” to start) 3 x 5 for each leg (stick the jump for 2 sec)
Tuesday: Anaerobic work
2 x 2 minutes of shuttle runs – set the cones every 5 meters up to 25 meters. Do a pancake every 5th turn. Rest 45 seconds and repeat. REPEAT again after your sprint session.
15 x 50 meter sprints each one in 8-10 seconds, rest by jogging 50 meters (about 40 seconds) Max speed!
12 x 25 meters (5-6 seconds) 25 meter jog (20 seconds) Use different starting positions, hold the ball, pick up the ball
Rest 4 minutes
5 x 100 meter accelerations (each in 20-22 seconds) 40 second jog recovery.
End with jog please toss 6-8 tennis balls on the field and bend over (with good profile and pick up the balls while you sprint.
Wednesday: Agility and lifting
Leg Circuit using your body weight only. No rest in between reps, 3 sets, 45 seconds rest between sets
• 24 squats (rest 45, repeat x 3)
• 24 forward lunges (12 left, 12 right) (rest 45, repeat x 3)
• 24 lateral lunges (12 left, 12 right) (rest 45, repeat x 3)
• 24 Backward lunges (12 left, 12 right) (rest 45, repeat x 3)
• 6 squat jumps (rest 45, repeat x 3)
Shuttle runs. Run 15 yards up and back at full speed (= 1 shuttle) work on the change of directions. 5-8 shuttles, 30-45 second rest
Thursday: Aerobic
Run 5-6 miles and stretch.
Friday: Agility/Lifting
Circuit training: 3 sets 30 seconds, rest 30. Rest 90 seconds between sets using DB or weights
• Push-ups
• Fast squats
• Boxing with dumbbells (10-15 lbs)
• Bent over rows with dumbbell (or use pec-dec machine and face wrong way – face toward the pad)
• Landmines with 45-55lbs
• Abdominal crunches with weight
• Shoulder press with dumbbells
• Push-ups against a wall, explode off the wall (get a good lean)
Saturday:
Anaerobic work
2 x 2 minutes of shuttle runs – set the cones every 5 meters up to 25 meters. Do a pancake every 5th turn. Rest 45 seconds and repeat. REPEAT again after your sprint session.
80, 60, 40’s x 8 Run from goal to 80, turn and sprint 60 meters, turn and sprint 40 rest 1 minute (= 1) after you have done 4 rest 2 minutes between sets
150 x 8. Sprint 25 up and back 25. Sprint 50, and back 50 (=1) rest 30 seconds and repeat.
Jog; please toss 6-8 tennis balls on the field and bend over (with good profile and pick up the balls while you sprint.
Sunday: Rest = active rest (listen to your body, if you are tired, just lay around)
AM Lift: Lateral
One arm dumbbell snatch: 3 x 8
Front squats: 3 x 8
Planks (core work): 3 x 30 (side, front, side)
Landmines: 3 x 10
Chin-ups 3 x 8
Bench Press 3 x 8
Leg curls 3 x 6
Stretch!
Abdominal routine
Week 1-3: one leg hop onto a box or bench (about 12” to start) 3 x 5 for each leg (stick the jump for 2 sec)
Tuesday: Anaerobic work
2 x 2 minutes of shuttle runs – set the cones every 5 meters up to 25 meters. Do a pancake every 5th turn. Rest 45 seconds and repeat. REPEAT again after your sprint session.
15 x 50 meter sprints each one in 8-10 seconds, rest by jogging 50 meters (about 40 seconds) Max speed!
12 x 25 meters (5-6 seconds) 25 meter jog (20 seconds) Use different starting positions, hold the ball, pick up the ball
Rest 4 minutes
5 x 100 meter accelerations (each in 20-22 seconds) 40 second jog recovery.
End with jog please toss 6-8 tennis balls on the field and bend over (with good profile and pick up the balls while you sprint.
Wednesday: Agility and lifting
Leg Circuit using your body weight only. No rest in between reps, 3 sets, 45 seconds rest between sets
• 24 squats (rest 45, repeat x 3)
• 24 forward lunges (12 left, 12 right) (rest 45, repeat x 3)
• 24 lateral lunges (12 left, 12 right) (rest 45, repeat x 3)
• 24 Backward lunges (12 left, 12 right) (rest 45, repeat x 3)
• 6 squat jumps (rest 45, repeat x 3)
Shuttle runs. Run 15 yards up and back at full speed (= 1 shuttle) work on the change of directions. 5-8 shuttles, 30-45 second rest
Thursday: Aerobic
Run 5-6 miles and stretch.
Friday: Agility/Lifting
Circuit training: 3 sets 30 seconds, rest 30. Rest 90 seconds between sets using DB or weights
• Push-ups
• Fast squats
• Boxing with dumbbells (10-15 lbs)
• Bent over rows with dumbbell (or use pec-dec machine and face wrong way – face toward the pad)
• Landmines with 45-55lbs
• Abdominal crunches with weight
• Shoulder press with dumbbells
• Push-ups against a wall, explode off the wall (get a good lean)
Saturday:
Anaerobic work
2 x 2 minutes of shuttle runs – set the cones every 5 meters up to 25 meters. Do a pancake every 5th turn. Rest 45 seconds and repeat. REPEAT again after your sprint session.
80, 60, 40’s x 8 Run from goal to 80, turn and sprint 60 meters, turn and sprint 40 rest 1 minute (= 1) after you have done 4 rest 2 minutes between sets
150 x 8. Sprint 25 up and back 25. Sprint 50, and back 50 (=1) rest 30 seconds and repeat.
Jog; please toss 6-8 tennis balls on the field and bend over (with good profile and pick up the balls while you sprint.
Sunday: Rest = active rest (listen to your body, if you are tired, just lay around)
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