BREMEN WEIGHT ROOM ROUTINE:

Transcription

1 BREMEN WEIGHT ROOM ROUTINE: Ward Weight Room: Pre-Lift General Warm-up: Jumping Jacks x 20, Y-squats x 20, Hug yourself x 10, arm circles front and back WALKING STEP OUT, STEP CATCH-UP, BUTT KICK, POWER CARIOCA JUMP ROPE BOTH FEET 3X30sec SPEED LADDERS 1,2,3 IN THE HOLE FEED SACK Hurdles each day front, under, and sideways Weight Room: Lifting Routine June %, % Everything On Whistle Monday June Squats 10,8,6,4 SLD 4x 10 Push Press 4x6 High Pulls 4 x 10 Hang Cleans 4x6 Leg Ext/Leg Curl 3 x 10 Pushups/pull-ups 4x30sec Abs/Neck 4x 30sec Tuesday June Bench Press 10,8,6,4 Bent over Row 4x10 Incline Press 10,8,6, Barbell Curls 4x 10 Dead Lift 4x6 Power Pulls 4x6 Puhups/pull-ups 4x 30sec Lunges 4x10 Abs/Neck 4 x 30sec Thursday June Squats 10,8,6,4 SLD 4x10 Bench Press 10,8,6,4 Bent Over Row 4x 10 Power clean 4 x 6 Shrugs 4x 6 Dips/reverse curls 4x30sec Lunges 4 x 10 Neck 4x 30sec

2 Speed and Agility Workout Sand Pit: Hurdle drill over 5 Hurdle drill sideways over 5 Hurdle drill sideways over 5 coming back Hurdle drill under 5 rotate KNEE TO CHEST RUSSIANS Marching with proper technique Walking step outs Walking step outs backwards Machine gun A skip B Skip Butt kick Rewind High knees Running against partner quick with resistance 3 slow one quick Sled drills in the sand with short harness for explosion Lt leg and Rt. Leg bounding focus on arm action Hang bounding Bull frog One leg jumps side to side with balance

3 Ladder drills: one, two, three in the hole, Coach may, linebacker, ski jumps Pro shuttle 20 yards 4 corner drill W drill regular W drill shuffle L drill Gassers 40yd down and back timed x 5 Parachute Resistance Training 6x 110 Sled pull and push 50 yards x yard Shuttle. Two 300 yard shuttle with 5 minute rest in between. Course is 25 yards long. They will run 6 times down and back touching the line each time with their feet. We will average the times of both the test. Offensive and Defensive Fundamentals: Alternate focus each day offensive and defensive skill and O and D line. Team Focus: 20min with Defensive focus or Offensive focus for varsity and JV will focus on opposite side of the ball.

4 General Schedule for Summer Workouts: Attendance and Announcements (winning edge) VARSITY weight Room and JV outside Change and water JV weight room and JV outside 1020 All outside for team 7 on 7 10:20-10:40 team focus alternate each day Workout Routine for July 2013 Rotate weeks with 4x6 and 10,8,6,4 MONDAY: CONDITIONING AND AGILITY BENCH PRESS 4X6 BENT OVER ROW 4X6 INCLINE PRESS 4X6 UPRIGHT ROW 4X6 PUSH PRESS 4X6 SHRUGS 4X6 PUSH UPS 100 CRUNCHES 100 DIPS 50 NECK 50

5 TUESDAY: HURDLE WORK, LADDERS, RUNNING FORM SPEED SQUATS 4X6 SLD 4x6 HANG CLEANS 4X6 Dead Lift 4x6 Leg Curl 4x6 JUMP SQUATS 4X6 (50%-60% OF FULL SQUAT MAX) Leg extension 4x6 PULLUPS 100 NECK 50 CRUNCHES 100 WEDNESDAY: CONDITIONING AND AGILITY BENCH PRESS 4X6 BENT OVER ROW 4X6 INCLINE PRESS 4X6 UPRIGHT ROW 4X6 PUSH PRESS 4X6 POWER PULLS 4X6 PUSH UPS 100 CRUNCHES 100 DIPS 50 NECK 50 BURN OUT SUPER SET OF CURLS AND TRICEP EXTENSION 20/20

6 THURSDAY: HURDLE WORK, LADDERS, RUNNING FORM SPEED FRONT SQUATS 4X6 SLD 4x6 POWER CLEANS 4X6 LEG CURL 3X6 DEAD LIFT 4x6 JUMP SQUATS 4X5 (50%-60% OF FULL SQUAT MAX) LEG EXTENSION 4X6 PULLUPS 100 NECK 50 CRUNCHES 100 FALL PHASE: TUESDAY at 60% BENCH PRESS 4X10 BENT OVER ROW 4X10 INCLINE PRESS 4X10 UPRIGHT ROW 4X10 PUSH PRESS 4X10 POWER PULLS 4X5 4X30 SEC, NECK, PULLUPS, PUSHUPS, ROLL OUTS, CONDITION AND FLEX

7 MONDAY: 60% SQUATS 4X10 SLD 4x10 HANG CLEANS 4X10 Dead Lift 4x5 JUMP SQUATS 4X10 (50% OF FULL SQUAT MAX) LUNGES 4X10 4X30 SEC. PUSHUPS, CRUNCHES, NECK, DIPS CONDITION AND FLEX THURSDAY 85% BENCH PRESS 5X3 BENT OVER ROW 5X3 INCLINE PRESS 5X3 UPRIGHT ROW 5X3 PUSH PRESS 5X3 POWER PULLS 5X3 SHRUGS 5X3 4 X30 SEC, PUSHUPS, ROLLOUTS, NECK, PULLUPS CONDITION AND FLEX

8 WEDNESDAY: 85% SQUATS 5X3 SLD 5X5 POWER CLEANS 5X3 SHRUGS 5X 3 Dead Lift 5X3 LUNGES 5 X5 4X30 SEC. DIPS, PUSHUPS, NECK, CRUNCHES FLEX AND ICE BUCKET FRIDAY: ALL LIGHT (50% OF MAX) HURDLES FRONT, UNDER, AND SIDEWAYS SPEED AND AGILITY DRILLS BENCH 2X10 BENT OVER ROW 2X10 HANG CLEAN 2X10 BARBELL CURL 2X10 CLOSE GRIP BENCH 2X10 REVERSE BARBELL CURL 2X10 TRICEP EXTENSIONS 2X10 CRUNCHES, PUSHUPS, DIPS, NECK FLEX ICE BUCKET

9 CONDITIONING IN SEASON: MONDAY- 10 GASERS TUESDAY-8 GASERS WEDNESDAY-6 GASERS FLEX ROUTINE AT END OF EACH WORKOUT: STANDING TOUCH ANKLES STANDING RIGHT AND LEFT ANKLE STANDING DOWN MIDDLE PARTNER QUAD STRETCH PUSH UP POSITION STRETCH ACHILLES RIGHT OVER LEFT SWITCH

10 Winter Phase: MAX EVERY 3 WEEKS Rotate 85% and 70% MONDAY/ THURSDAY: 85% JUMP SQUAT/SQUAT (JUMP SQUAT ON MONDAY WITH A LIGHT LOAD OF 5x8 AND FULL SQUAT ON SLD 5X10 POWER CLEANS (power clean Monday, hang clean 70% 5x10) SHRUGS 5X5 Dead Lift 5X5 LUNGES 5 X10 4 X30 SEC, PUSHUPS, CRUNCHES, PULLUPS, PLANKS

11 TUESDAY/FRIDAY: 85% BENCH PRESS 5X5 on Friday and and on Tuesday BENT OVER ROW 5X5 INCLINE PRESS 5X5 on and 5x10 on 70% POWER PULLS 5X5 on 85% and 5x10 on 70% PUSH PRESS 5X5 (MAKE SURE WE ARE LOCKING OUT WITH HEAD IN CLOSE GRIP BENCH 5X10 WITH PULL OVERS 5X10 SHOULDER CIRCUIT (FRONT, LATERAL, BACK) 3 X 10 4 X30 SEC, PUSHUPS, ROLLOUTS, SHRUGS IN RACK, CRUNCHES

12 SPRING PHASE: LAST 9 WEEKS OF SCHOOL YEAR. MAX EVERY 4 WEEKS ROTATE WEEKS (12,10,8,6= 65%,70%,75%,80% AND (LIFTS THAT WILL GO WITH 12,10,8,6 ARE BENCH, INCLINE, FULL SQUAT, SHRUGS MONDAY/ THURSDAY: SQUATS/JUMP SQUATS (50%) of max not over 5 reps SLD POWER CLEANS 5X5/HANG CLEANS SHRUGS Dead Lift 5X5 LUNGES 4 X30 SEC, PUSHUPS, ROLLOUTS, NECK, PULLUPS, Sand Pit: change in direction drills (w, w shuffle, )

13 NOTE: ON MONDAY WE WILL DO JUMP SQUATS WITH POWER CLEANS. JUMP SQUATS SHOULD BE DONE AT 60-65% NEVER HEAVY. AND POWER CLEANS WILL BE HEAVY ON THURSDAY WE WILL DO FULL SQUATS (WHICH WILL USUALLY BE HEAVY WITH HANG CLEANS. TUESDAY/FRIDAY: Note: pc and dead never go over 5 reps BENCH PRESS BENT OVER ROW INCLINE PRESS POWER PULLS (5x5) PUSH PRESS (5x5) UPRIGHT ROWS SHOULDER CIRCUIT (FRONT, LATERAL, BACK) 4 X30 SEC, PUSHUPS, ROLLOUTS, NECK, PULLUPS,DIPS Sand Pit: change in direction drills (w,wshuffle)

14 WEDNESDAY: SPEED TRAINING, PLYO, AGILITY On this day there will be no weight lifting. We will focus on making our athletes faster and more agile. We will work Linear speed and quick speed on this day. Therefore we will need to change some of our general warm-up routine and get right into this routine. 1. Hurdle Drills under, over, sideways (every day) 2. ladder drills 1,2,3 in the hole, ski, coach may, right leg, left leg, linebacker 3. Jump Rope 4 x 30 sec (focus on moving the rope quick) 4. Russians with a skip down and back 5. A skip down and back 6. B skip down and Back 7. Butt kicks down and back 8.High knees down and back with focus on hand speed and foot speed 9. Hang bounding down and back (trying for distance and looking pretty) 10. Power Skips down and back (focus on height) 11. Right leg bounding down and back (focus on arm action) 12. Left Leg bounding down and back (focus on arm action) 13. Bag jumps facing forward over one bag at a time x 5 bags x 2 reps 14. Depth jumps off of plyo boxes 4 stations x 4 (jump off the box and land correctly, touch hands and immediately jump back up and try to touch the ceiling. 15. Plyo box work 4x 15 sec amap

15 16. Pro shuttle drill x 2 with cones 17. W drill x 2 with cones 18. four corner carioca Drill with cones forward, carioca, backpedal, carioca finish x 2 with cones 19. W drill shuffle x 2 with cones 20. Zigzag shuffle x 2with cones Take through a complete stretch at the end of the workout Additional Comments and Procedures: We will talk the same language and lingo in all weight training classes Goal of the program is to create explosive movement for athletes All students work out no matter the excuse. If they do not have proper clothes, they still workout If they have doctor s note they will sit on concrete floor in the middle. Not against the wall No cell phones allowed at anytime in the weight room All classes will be on the whistle for everything All classes will follow the same routine for each weight training class Girls will same routine as boys

16 There are no off days in the weight room We will work from bell to bell (no down time) If anyone has problems keeping the dressing room clean, they dress in the restroom and keep their stuff in the restroom Students should be made to clean up locker room after dressing in each class If students are late to class, the entire class will do burpees, up-downs, or mt. climbers Students must have correct weight on at all times according to percentage charts or whole class will do updowns or mt. climbers Water will be kept in two six pack containers in the middle of the weight room. Students will not leave weight room for a water break or go the locker room for a water break.