Week 4 (December 23-29, 2013)

Transcription

1 Wednesday Dec. 25th DAY OFF Sunday Dec. 29th DAY OFF Week 4 (December 23-29, 2013) DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 Monday Dec. 23rd Tuesday Dec. 24th Thursday Dec. 26th Friday Dec. 27th Saturday Dec. 28th Movement Prep movement prep handout Warm Up 10 min dynamic movement dynamic stretching Movement Prep movement prep handout Warm Up 10 min dynamic movement dynamic stretching Movement Prep movement prep handout Agility #1 Agility #2 Core Core agility handout #1 Core agility handout #2 core handout core handout Fartlek Run (change your pace alternating strides at different pace) 2x20 min Up to 75% of your speed on the fastest stride core handout High Intensity Steady State Run 4x4 min at 80% Circuit # 3 (Circuit #3 Handout) Strength #1 (Strength Handout #1) Cool Down 10 min Foam Roll and Stretching Strength #2 (Strength Handout #2) Cool Down 10 min Foam Roll and Stretching 30/30 (Alternate 30 sec at a good pace with 30 sec rest) 1x20min

2 Movement Prep Handout Ankle Mobility Hamstring Flexibility Hip Mobility Unilateral ankle hops 2x10 each Band hamstring presses 2x10 each OH squat holding a stick 2x10 Active ankle rolling 2x10 each Inchworm 2x10 Leg swings (forward/lateral) 2x10 each Gluteus Strengthening Shoulder / T-Spine Mobility Balance Single leg hip extension 2x10 each Laying arm rotation 2x10 each Vertical jump land on one foot 2x10 each Bodyweight squat with band above knee 2x10 T - Y - W 2x10 each Single leg balance with ball mvt 4x10sec each

3 Core Handout Lumbar Spine Stability Forearm bridge Side bridge Push up bridge Side bridge on hand 3x 30 sec hold 3x30 sec hold each side 3x20 sec hold 3x15 sec hold each side Arm extension 3x10 each side Leg abduction hold 3x10 sec each Arm extension 3x10 each side Leg abduction hold 3x10 sec each Rotation / Movement Resistance / Movement Production Split stance chop 3x10 each MB throws (parallel to wall and split stance) 3x10 each Counter balance squat 3x10 Split stance lift 3x10 each MB slams on the floor 3x10 Back extension 3x10

4 Strength #1 Handout Objectives: Quadriceps dominant Focus on quality and high intensity using heavy weights and long rest between sets 1) Bulgarian split squat 3) Nordic curls 4x6 each side 4x4 reps Rest: 1 min between sets with quadriceps and gluteus stretches Rest: 1 min between sets with hamstrings and gluteus stretches 2) Incline dumbell Overhead press 4) 1-Arm DB Row 2 sets of: 4x8 each side 5 reps 75% 4 reps 80% 3 reps 85% 2 reps 90% 1 rep 95% Rest: 1 min between sets with shoulder and arm stretches Rest: 1 min between sets with shoulder and arm stretches

5 Strength #2 Handout Objectives: Hip dominant Focus on quality and high intensity using heavy weights and long rest between sets 1) Sumo deadlift 3) 4x6 reps Rest: 1 min between sets with hamstrings and gluteus stretches DB Step Ups 4x6 reps each Rest: 1 min between sets with quadriceps and gluteus stretches 2) BB military press Rest: 1 min between sets with 4) Lat pull down 4x8 reps shoulder and arm stretches 4x8 reps Rest: 1 min b/w sets with shoulder and arm stretches

6 Circuit Handout Objectives: Combination lift and Reps 4 sets Rest 1 min between each exercise 1) Forward lunge to overhead press 5x each side 2) Lateral lunge to horizontal press 5x each side 3) Reverse lunge to biceps curls 5x each side

7 Agility #1 Handout Ladder drills Pick 6 patterns and do 4 reps each 1) High Knees - 1 step each 2) High Knees - 2 steps each 3) Lateral High Knees 4) Single Leg Hops 5) Jump outside/inside 6) Carioca 7) Jumps alternating foot position 8) Slalom 9) Lateral High Knees with change of side 10) Forward/Backward movement with change of side 11) High Knees to slalom 12) Jumps Outside/Inside to High Knees

8 Agility Handout #2 Offensive players 1) Show and turn to sprint behind 2x each side 2) Jog to a sprint to get behind 2x each side Sprint 20 yds Sprint 1 to get behind Turn (open up) Show Change of pace Jog 3) Show, sprint behind with cut to get front post 2x each side 4) Box sprints with cut 2x each side Sprint 10 yds (front post) 1) Sprint 10 yds front post to 10 yds back post Sprint 10 yds Turn (open up) Show 2) Sprint 10 yds back post to 10 yards front post 5) drill 2x each side 6) drill and track back 10 yds Track back 10 yds

9 Agility Handout #2 Defensive players 1) Step and sprint back 2x each side 2) Step, drop and track back 2x each side Sprint (track player) 20 yds Step (5 Sprint (track player) 1 (step) 5 yards Drop 3) Drop and turn to track a player on 1vs1 2xeach side 4) Drop and sprint to defend a cross 2x each side Sprint 10 yds to defend front post and move your feet quickly to face a cross Sprint (track player) 10 yds Drop 2 yds Turn Drop 5) (forward and side) and sprint back 2x each side 6) forward and angles 2x each side Sprint back 10 yards Track back 10 yds