Week of June 27

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)