GREATNESS IS ONLY ACHIEVED THROUGH SACRIFICES
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1 GREATNESS IS ONLY ACHIEVED THROUGH SACRIFICES Winter Break Workouts Men s Soccer
2 Why you should complete this packet: Training Residuals Here is a table listing how long it takes to detrain some of the different components of strength and conditioning. The higher trained the individual the quicker detraining can occur. So for most of you detraining has already started to happen. I would say that most college athletes are intermediate so these numbers should be relatively accurate. Training Residuals (detraining) Table by Vladamir Ischurin but was not in English so Nick Winkleman translated it Adaptive Quality Detraining Description Aerobic system 30± 5 days mitochondrial density capillary density aerobic enzymes glycogen storage Anaerobic System 18± 5 days anaerobic enzymes H+ buffering Glycogen storage Maximal Strength 30± 5 days Neural mechanisms Myofibrillar density fast twitch Strength/Muscular Endurance Maximal Speed and Power 15± 5 days myofibrillar density slow twtich aerobic/anaerobic enzymes lac6c acid tolerance 5 ± 3 days Motor control neuromuscular function phosphocrea6ne storage
3 What you need to complete the workouts 1. Print out this packet 2. Knowledge that there is always someone out there wanting what you want more than yourself 3. Knowledge that there is always someone out there working harder than you to achieve what you want 4. Accountability 5. Belief that you can always better yourself 6. Be adaptable, if you don t have the equipment required figure something else out that is similar. You are smart! Keys to making the most out of this workout: 1. Be explosive in all movements a. slow on the way down and fast on the way up 2. Ask Jake questions if you lack the means (i.e., equipment or injury) to complete a certain lift. His cell is and his is bbehara@stetson.edu 3. Find a workout partner to spot you (i.e., bench and squat).
4 Warm Up Protocols for Lifting 1. Dynamic Stretch Routine (3-5 reps each leg) a. Greatest Stretch in the World b. Reach and Swoop c. Glute Stretch to Lateral Lunge d. Knee-hug to -Reverse Lunge (hands up high) e. Quad-Pull to Lunge w/ twist f. Close the Gate g. Close the Gate Skip h. Open the Gate i. Open the Gate Skip j. Straight Leg Kick k. Straight leg Skips 2. Bridge Series or Hip Series (pick one each day) a. Bridge series on bench i. Legs Straight x 10 ii. Hips and Knees Bent x 10 iii. Single Leg Straight x 6 L/R iv. Single Leg Bent x 6 L/R b. Hip Series i. Fire hydrants x 10 R/L ii. Hip circles forward x 10 R/L iii. Hip circles backwards x 10 R/L iv. Knee to armpit x 10 R/L v. Straight leg lateral raise x 10 R/L 3. Core Activation (pick a different one each day) a. Dead Bugs 2 x 20 (3 sec each rep) add weight if wanted b. Front Plank 3 x 1 minute c. Banded Vertical Press 2 x 10 d. Paloff Press w/ Red band 2 x 10 R/L e. 4. Breathing Mechanics a. 5 reps no bar b. 5 squats w/ bar
5 Post Workout Mobility 1. Lax ball T-spine 3 x 10 (three different spots in between the scapula and the T-spine 2. Lax ball glutes (1 min each glute) 3. Roll Triceps and forearms on barbell (10 reps each) 4. Super front rack w/ band 5 reps x 5 sec R/L 5. Elevated Hamstring stretch (6 sec/relax/20sec/relax/20sec) R/L 6. Elevated Piriformis Stretch (6 sec/relax/20sec/relax/20sec) R/L 7. Couch Stretch (6 sec/relax/20sec/relax/20sec) R/L Abbreviations and meanings: RPE = rating of perceived exertion (Scale of 1 through 10) 1=extremely light, 3= fairly light 5=moderately heavy, 8=fairly heavy, 10=extremely heavy ME= max effort (i.e., as hard as you can go) EA= each arm EL= each leg R/L= set each side
6 WEEK 1 DAY 1 (Monday) Hang Clean Pull 5/6/6/4/4 RPE=4 RPE=6 RPE=7 RPE=7 RPE=7 Tuck Jumps (ME) 3 x 3 x x x Back Squat 6/8/6/5/5 RPE= 5 RPE =6 RPE=7 RPE= 7 RPE=7 DB Bench 3 x 10 RPE=8 DB Row 3 x 10 EA RPE=8 RDL 3 x 12 RM DB Lateral Lunge 3 x 5 EL RPE=8 WEEK 1 DAY 2 (Wednesday) Standing Front Press 5/5/5/4/4 RPE=3 RPE=7 RPE=8 RPE=8 RPE=8 OH MB Slam 3 x 4 x x x Box Squat 5/6/4/4/4 RPE=5 RPE=7 RPE=8 RPE=8 RPE=8 SL RDL 3 x 12 RPE=9 Pull ups 3 x 10 WEEK 1 DAY 3 (Friday) Hang Snatch Pull 5/5/4/4/4 RPE=4 RPE=7 RPE=8 RPE=8 RPE=8 Broad Jump 3 x 4 x x x Front Squat 5/8/6/6/6 RPE=3 RPE=5 RPE=7 RPE=7 RPE=7 Z-Press 3 x 12 RPE =7 Inverted Row 3 x 10 GHD or Leg Curl (Machine) 3 x 12 RPE= 7 Spider Lunge W/ MB 3 sets
7 WEEK 2 DAY 4 (Monday) Hang Clean Pull 5/5/5/4/3 RPE=4 RPE=6 RPE=8 RPE=8 RPE=8 Tuck Jumps (ME) 3 x 4 x x x Back Squat 5/7/5/4/4 RPE= 5 RPE =6 RPE=8 RPE= 8 RPE=8 DB Bench 3 x 8 RPE=9 DB Row 3 x 8 EA RPE=9 RDL 3 x 10 RPE = 9 DB Lateral Lunge 3 x 4 EL RPE=9 WEEK 2 DAY 5 (Wednesday) Standing Front Press 5/5/5/4/4 RPE=3 RPE=7 RPE=8 RPE=8 RPE=8 OH MB Slam 3 x 6 x x x Box Squat 5/5/4/4/3 RPE=5 RPE=7 RPE=8 RPE=8 RPE=8 SL RDL 3 x 10 RPE=9 Pull ups 3 x 11 WEEK 2 DAY 6 (Friday) Hang Snatch Pull 5/4/4/3/3 RPE=4 RPE=7 RPE=7 RPE=8 RPE=8 Broad Jump 3 x 6 x x x Front Squat 5/7/5/5/5 RPE=3 RPE=5 RPE=8 RPE=8 RPE=8 Z-Press 3 x 8 RPE =7 Inverted Row 3 x 11 GHD or Leg Curl (Machine) 3 x 10 RPE= 7 Spider Lunge W/ MB 4 sets
8 WEEK 3 DAY 7 (Monday) Hang Clean Pull 5/5/4/3/3 RPE=5 RPE=7 RPE=9 RPE=9 RPE=9 Tuck Jumps (ME) 4 x 4 x x x x Back Squat 5/6/4/4/4 RPE= 5 RPE =6 RPE=8 RPE= 8 RPE=8 DB Bench 3 x 6 RPE=9 DB Row 3 x 6 EA RPE=9 RDL 3 x 8 RPE = 9 DB Lateral Lunge 3 x 6 EL RPE=9 WEEK 3 DAY 8 (Wednesday) Standing Front Press 5/4/4/3/3 RPE=3 RPE=7 RPE=8 RPE=8 RPE=8 OH MB Slam 4 x 5 x x x x Box Squat 5/4/3/3/3 RPE=5 RPE=7 RPE=9 RPE=9 RPE=9 SL RDL 3 x 8 RPE=9 Pull ups 3 x 12 WEEK 3 DAY 9 (Friday) Hang Snatch Pull 5/4/4/3/3 RPE=4 RPE=7 RPE=7 RPE=8 RPE=8 Broad Jump 4 x 5 x x x x Front Squat 5/6/4/4/4 RPE=3 RPE=5 RPE=7 RPE=8 RPE=8 Z-Press 3 x 6 RPE =7 Inverted Row 3 x 12 GHD or Leg Curl (Machine) 3 x 8 RPE= 8 Spider Lunge W/ MB 4 sets
9 WEEK 4 DAY 10 (Monday) Hang Clean Pull 5/4/3/2/2 RPE=5 RPE=7 RPE=9 RPE=10 RPE=10 Tuck Jumps (ME) 4 x 3 x x x x Back Squat 5/5/4/3/3 RPE= 5 RPE =6 RPE=9 RPE= 9 RPE=9 DB Bench 3 x 10 RPE=9 DB Row 3 x 10 EA RPE=9 RDL 3 x 10 RPE = 9 DB Lateral Lunge 3 x 5 EL RPE=9 WEEK 4 DAY 11 (Wednesday) Standing Front Press 5/4/3/2/2 RPE=3 RPE=7 RPE=8 RPE=8 RPE=8 OH MB Slam 4 x 4 x x x x Box Squat 5/3/3/2/2 RPE=5 RPE=8 RPE=10 RPE=10 RPE=10 SL RDL 3 x 6 RPE=9 Wide Grip Pull ups 3 x 10 WEEK 4 DAY 12 (Friday) Hang Snatch Pull 5/4/4/3/3 RPE=4 RPE=7 RPE=7 RPE=8 RPE=8 Broad Jump 4 x 4 x x x x Front Squat 5/5/4/3/3 RPE=3 RPE=5 RPE=7 RPE=8 RPE=8 Z-Press 3 x 12 RPE =7 Wide Grip Inverted Row 3 x 10 GHD or Leg Curl (Machine) 3 x 12 RPE= 8 Spider Lunge W/ MB 3 sets
10 Condi1oning/Agility Tuesday/ Thursday 45 secs. ON/15 sec. BREAK Tuesday/Thursday Power Jacks s Max Effort with a 1 to 1.5 Stadium Stairs work to rest ratio Speed Lunges s and 4-30 s Max Effort with a 1 Burpees Box Jumps Lateral Box Jumps Single Leg Box Jumps Right/Left Mountain Climbers Tuck Jump to 1.5 work to rest ratio s Max Effort s Max Effort -Sprint Straight/ Jog Corners 8 Laps -25 yard down and back under 35sec/ - 60secs off 6 times Power Skips Pick 5 do them 2x s Pick 2 of your choice Core: V-ups, R. Twist, Med Ball Rota6ons, Right foot outside Right hand LeP foot outside LeP hand, Hanging Knee lips, Bicycles, Plank to pushup posi6on.
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EXAMPLE OF A SCHEDULE FOR PHASE 1
G E T T I N G S T A R T E D DAYS Each phase of the program has workout days. Repeat the workout days without skipping a day. For example, in phase 1, after day 4, your next workout would be day 1 again.
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Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
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Preseason Fitness Cycle 2014 Week 1 of 12 April 13 26 - Use a 20 yard distance on field/track Dynamic Warm-up (10 minutes): a. Forward Skip with arm swings out and back b. Diagonal Shuffle forward and
light cardio and dynamic stretching to properly prepare for training and prevent injury! Rest Back + Biceps + Shoulders Back + Biceps + Shoulders
COACH ASHLEY S WORKOUTS Equipment needed this month: Dumbbells Flat bench Resistance band(s) Optional if you have access: Cable machine machines (treadmill, stair climber, bike, etc.) DAYS 1-30 Remember:
Dynamic Stretching. Bluejays. Bluejays
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Operation Overhaul: January Challenge
Name: Operation Overhaul: January Challenge STRENGTH TRAINING You will focus on challenging all muscle groups and increasing muscle mass, for upper or lower body strength. You may use weights or bands
AT2 Conditioning Exercise Descriptions
Copyright 2013 FatBurningNation.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information
Copyright 2012 by Rob King. Copyright 2012 by Rob King. All rights reserved.
Copyright 202 by Rob King Copyright 202 by Rob King. All rights reserved. No part of this ebook may be reproduced or redistributed in whole or in part in any way by any means currently or as yet unknown
Battle Ground Copyright Jason Ferruggia
Heavy Upper Body Day 1) 60 Incline DB Press Reps: 8 Rest: 90 Note: Palms facing each other 2) 30 Incline Neutral Grip Barbell Press w/chains Reps: 6 Note: Use a straight bar if it s your only option. Sets
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12 WEEK BEGINNER ROUTINE
12 WEEK BEGINNER ROUTINE 1 TABLE OF CONTENTS SECTION PAGE Legal Notice 3 Disclaimer 4 About The Program 5 12 Week Overview 6 Week 1 1 Week 2 14 Week 3 17 Week 4 20 Week 5 24 Week 6 27 Week 7 31 Week 8
Goal Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes. Tempo run. Long run Rest. Strength/rest
IRONFITNESS PERSONAL TRAINER Weeks 1-12 TOUGH GUY & GAL CHALLENGE 12KM Notes Foundation Week 1 Easy run Tempo run Total time 30 mins 25 mins 35-40 mins /rest Foundation Week 2 Easy run Tempo Total time
Squat progression to continue strengthening his bottom position and minimize knee valgus as the load increases
SAM ZAMMUTO Moderate-Level Athlete AREAS OF PRIORITY Building into Opex Winter Classic the first o f December -> Mixed Aerobic Sets to work on breathing and transferability to: task-dependent or time-dependent
EXERCISE SETS REPS WEIGHT REST. Warm Up with: Push Ups 1 set reps Body Weight none. ...lbs 90 sec Bent Over Barbell Row. 12 reps.
SECTION TITLE SECTION TITLE DAY xx TOTAL BODY DURATION: 40-45 MIN. Warm Up with: Push Ups 1 set 10-20 reps none Flat Bench Press 3 sets Bent Over Barbell Row Seated Military Press Standing Barbell Shrugs
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HOLIDAY TRIMMINGS WORKOUTS
Carlos s FreeMotion Workout Warm up: 5-10 minutes Machine of your choice FreeMotion: (30 60 second break in between each set) Upper Body Chest: Three sets of 10 Standing single arm alternating chest press
Work Capacity. Speed & Multi-Directional Speed. Elastic/Reactive Strength (Speed-Strength. Explosive Strength (Strength-Speed & Spped-Strength)
Work Capacity What is Work Capacity? This article will be dedicated to the topic of developing work capacity for athletic development. Before we start let s ask the question what is work capacity? Work
The Alphabet Workout
Here s a fun full body workout to try on your own or with a friend that both tones your muscles and works cardiovascular endurance. The only equipment you need is a pair of dumbbells and a mat or padded