Monday: Agility and Lifting
AM Lift: Lateral
Hang cleans: 3 x 5
Front squats 3 x 5
Planks (core work): 3 x 30 (side, front, side)
Landmines: 3 x 10
Bench press 3 x 8
Single leg deadlifts 3 x 6
Stretch!
Abs
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.
8x10 meter sprints, start with lateral shuffle for 5 m and backpedal for 5m, them sprint 10m
8x20m sprints from the ground with backpedal. Start in push-up position; get up explosively (snap your legs under you) and sprint for 10m, decelerate and backpedal for 10m, end in good athletic position.
6x 40m sprints. Start each sprint every 3 minutes. 40m is the length of the spring but sprint diagonally, with an aggressive push off the outside leg to change direction.
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
Circuit. Body weight only, no rest between reps, 3 sets, 45 sec rest between sets.
• 24 squats
• 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 and stretch.
Friday: Agility/Lifting
Circuit training: 3 sets 30 seconds, rest 25. 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
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.
10x100m sprints, 3 minute rest between reps
10x15m sprints vary start (up, down, facing left, back, right) and change of direction, 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)
Sunday, July 10, 2011
Wednesday, July 6, 2011
Independence Week
Monday: Agility and Lifting
AM Lift: Lateral
Hang cleans: 3 x 8
Push-ups to failure (as many as you can do in good form)
Planks (core work): 3 x 30 (side, front, side)
Landmines: 3 x 10
Rows (on machine) 3 x 8
Leg curls 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 and passing
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.
60m stride outs working on form and running technique.
3 x 6 tuck jumps into 5m springs, no rest between jumps.
6 x 10m sprints walk back recovery
6 x 20m sprints walk back recovery
6 x 40m sprints 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.
Wednesday: Agility and lifting
Circuit. 2 Sets, 30sec on, 20 sec off. 60 sec between sets
• Push-ups
• Fast squats
• Boxing with dumbbells
• Forward lunges
• Bent over rows (mimic scrum profile)
• Dumbbell curls
• Abdominal crunches with weight
• Jump squats
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 and stretch.
Friday: Agility/Lifting
Circuit training: 3 sets 30 seconds, rest 25. 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
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.
Accelerations (5m rolling starts plus a sprint)
5m + 5m sprint x 8 walk back
5m + 10m sprint x 8 walk back
5m + 20m sprint x 6 walk back
4 x 60m stride outs
6 x 15m sprint, jog 10m, sprint 15m, with long walk back recovery
8 x 80m sprints with a long full recovery of at least 3 minutes between sprints
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
Hang cleans: 3 x 8
Push-ups to failure (as many as you can do in good form)
Planks (core work): 3 x 30 (side, front, side)
Landmines: 3 x 10
Rows (on machine) 3 x 8
Leg curls 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 and passing
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.
60m stride outs working on form and running technique.
3 x 6 tuck jumps into 5m springs, no rest between jumps.
6 x 10m sprints walk back recovery
6 x 20m sprints walk back recovery
6 x 40m sprints 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.
Wednesday: Agility and lifting
Circuit. 2 Sets, 30sec on, 20 sec off. 60 sec between sets
• Push-ups
• Fast squats
• Boxing with dumbbells
• Forward lunges
• Bent over rows (mimic scrum profile)
• Dumbbell curls
• Abdominal crunches with weight
• Jump squats
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 and stretch.
Friday: Agility/Lifting
Circuit training: 3 sets 30 seconds, rest 25. 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
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.
Accelerations (5m rolling starts plus a sprint)
5m + 5m sprint x 8 walk back
5m + 10m sprint x 8 walk back
5m + 20m sprint x 6 walk back
4 x 60m stride outs
6 x 15m sprint, jog 10m, sprint 15m, with long walk back recovery
8 x 80m sprints with a long full recovery of at least 3 minutes between sprints
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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