Week Four Fall Training for Throwers

                                   Thrower's Fall Training Program Week 4
Period: Preparation    Phase: Speed/Test    Mesocycle: 1   Microcycle: 4     Week #5... 9/19-9/24

Monday:  9/19
Warm-up:       “A”
2 Laps easy Jogging
“A” Skip....2 x 30m
Quick Skip...2 x 20m
High Knee Running...2x20m
Stadium Step Ricochets..x2

Activators:      “A”
GluteBridge w/SL Kicks x 15e
Lead Leg Plow x 15each
Scorpions x 5 each
FrontLegSwing x 10 each
SideLegSwing x 10 each

Core:    “A”
Prone Elbow Plank: 12e x FlexKnee Hip Lift
Prone Glute Raise x 12e
Alt Toe Reach Crunch x 40t

POWER TESTS:
OHB MB Toss x 2 w/1w-up
Standing LJ x 2 w/ 1w-up
BLF MB Toss x 2 w/1w-up

Strength:
Speed Strength “A”
Speed Squat 3 x 8 as fast as possible w/55-60% 1RM
Counter Movement Box Hops 3 x 3 alternated with Squat sets
Clean Deadlift 3 x 8 (light)
BB Push Press 3 x 8 (light/fast reps)


Tuesday 9/20
Warm-up:       “B”
2 Laps easy Jogging
“A” Skip...2 x 30m
High Knee Running...2 x 20m
Backwards Run.....1 x 20m
Carioca....1 x 20m each way
Slides....1 x 20m each way
Slide/Carioca w/Stepover....1x20m each way

Multi-Jump/Throw:     “A”
South African Push Toss x 5
Stadium Step DL Bound 3 x 5
Squat Toss x 5

Core:   “B”
MB Over-Under Pass x 5e Superman 2 x 12 (alternate w/crunches)
MBT Crunch 2 x 20

Agility/Speed:  “A”
Agility Square Reps x 4 each
w/1’/reps:
1)Sprint w/jump stop
2) Slide
3)    Eagle Drill
 4)    Slide

CoolDown:     “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t
Scorpions x 5e

Wednesday 9/21
Warm-up:       “A”
2 Laps easy Jogging
“A” Skip....2 x 30m
Quick Skip...2 x 20m
High Knee Running...2x20m
Stadium Step Ricochets..x2


Activators:      “A”
GluteBridge w/SL Kicks x 15e
Lead Leg Plow x 15each
Scorpions x 5 each
FrontLegSwing x 10 each
SideLegSwing x 10 each

Core:    “A”
MB Chops to Knee x 5e
Lunge Walk x 6 strides
Separation Drill  10 total

Acceleration:  3 Pt. Starts
1 x 4 x 15m w/1’

Strength:
Speed Strength “B”
 Drop to Snatch Squat  3 x 5
Hang Snatch from Knee  3 x 3
Box Drop w/Stick landing triple flexed and hold 1"
DB Clean w/Jump  3 x 8



Thursday 9/22
Warm-up:       “B”
2 Laps easy Jogging
“A” Skip...2 x 30m
High Knee Running...2 x 20m
Backwards Run.....1 x 20m
Carioca....1 x 20m each way
Slides....1 x 20m each way
Slide/Carioca w/Stepover....1x20m each way

Multi-Jump/Throw:     “A”
MB Power Drop x 10
Kneeling Push Toss x 4
MB OHB Toss w/2 hops x 4

Core:  “B”
MBT Crunch 2 x 25
Superman 2 x 12 (alternate w/crunches)
Prone Elbow Plank: 12 x SL Flexed Knee Hip Lift each leg

Agility/Speed:  “A”
Agility Square Reps x 4 each
w/ 1’/reps:
1)Backwards Run
2)    Carioca & Pivot   
3)    Eagle Drill
 4)    Carioca

CoolDown:     “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t

Fall Training for Sprint/Hurdle/Jump Week 4/Test Week

Every fourth week in the Mesocycle, I test my athletes. Overhead Backwards MedBall Toss for distance, Between the Legs Forward MedBall Toss for distance, Standing Long Jump, 5 Double Leg Bounds for Distance, Flying 30m w/15m run-in (auto-timed) and 325m Time Trial.  These tests give me feedback on Lower Body and Total Body Power, Explosive and Elastic Strength levels, Maximum Velocity and Long Speed Endurance levels. The reason you see OHB MB Toss and BTF MB Toss (sometimes with one hop or two), 5 DL Bounds, SLJ in the workout plans is that I believe in "teaching to my tests". If these Bio-Motor abilities are really important, then I want to use exercises that improve/develop these abilities and also carry over to the specific movements needed in sprinting/throwing/jumping. Proper execution of all these exercises/tests have great carry over to sprint starts from the blocks, hip extension from the power position in the throws and explosive knee and hip extension in the jumps (pushing with both feet against the ground to start a rapid and explosive extension of the ankles, knees and hips in a sequential action). So, with that in mind, view the Speed/Test Week we did in Week 4 below. Results of the tests were used to devise more or less work in certain areas as indicated from the test results. Basically, emphasizing technique on all the exercises and test movements is the emphasis. I emphasize daily focus on doing the exercises technically correct and all-out so as to compete with their test past test marks and focus on improving them for the next test.
Week # 5... 9/19-9/24   Period: Preparation     Phase: Speed/Test     Mesocycle: 1  Microcycle: 4

Monday: 9/19
Warm-up:       “A”
2 Laps w/Accels on Straight
“A” Skip...2 x 30m
Quick Skip...2 x 30m
Right Fast Leg...2 x 30m
Left Fast Leg...2 x 30m
Alternate Fast Leg...2x30m
High Knee Running...2x30m
ButtKickers...2 x 20m

Activators:      “A”
GluteBridge w/SL Kicks x 15e
Lead Leg Plow x 15each
Scorpions x 5 each
HurdleSeatChange x 5e
FrontLegSwing x 10 each
SideLegSwing x 10 each
SL HamButtkicks afap x 15e
Accelerations: 1 x 60m

Core:    “B”
Prone Elbow Plank: 12e x FlexKnee Hip Lift
Prone Glute Raise x 12e
Alt Toe Reach Crunch x 40t
Sprint Stance: “H” Drill 2 x 5e
Accelerations: 1 x 60m

POWER TESTS:
OHB MB Toss x 2 w/1w-up
Standing LJ x 2 w/ 1w-up
BLF MB Toss x 2 w/1w-up

Mx Speed:  2 x 40m Buildup

Cooldown:  “B”
1 Lap/Lunge Stretch

Strength:
Speed Strength “A” Workout
Speed Squats   3 x 8 as fast as possible w/55-60% Proj. Max
Romanian Deadlift  3 x 6 w/added wt.
Seated Row   3 x 10 w/medium grip


Tuesday 9/20
Warm-up:       “B”
2 Laps w/Accels on Straights
“A” Skip...2 x 30m
Quick Skip...1 x 30m
Right Fast Leg...2 x 30m
Left Fast Leg...2 x 30m
Alternate Fast Leg...2 x 30m
HighKnee.....2x 30m
Buttkickers....1x 20m

Activators:     “B”
GluteHam SL Marches x 30t
Glute-SL Hip Ext. x 15each
Lead Leg Plow x 20e
Scorpions x 5e
Hurdle Seat Change x 5e
Claw Drill Doubles x 3e
SL HamButtkicks afap x 10e

Core:   “A”
Superman 2 x 12
MBT Crunch 2 x 20

Accelerations: 2 x 40m

Mx Speed Test: 
Flying 30m x 2 w/6’

Special Endurance Test: 
325m T.T.

CoolDown:     “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t
Scorpions x 5e
Wednesday 9/21
Warm-up:       “A”
2 Laps w/Accels on Straight
“A” Skip...2 x 30m
Quick Skip...2 x 30m
Right Fast Leg...2 x 30m
Left Fast Leg...2 x 30m
Alternate Fast Leg...2x30m
High Knee Running...2x30m
ButtKickers...2 x 20m

Activators:      “A”
GluteBridge w/SL Kicks x 15e
Lead Leg Plow x 15each
Scorpions x 5 each
HurdleSeatChange x 5e
FrontLegSwing x 10 each
SideLegSwing x 10 each
SL HamButtkicks afap x 15e
Accelerations: 1 x 60m

Core:    “B”
Prone Elbow Plank: 12e x FlexKnee Hip Lift
Prone Glute Raise x 12e
Alt Toe Reach Crunch x 40t
Sprint Stance: “H” Drill 2 x 5e
Accelerations: 1 x 60m

POWER TESTS:
5 DL Bounds x 2 w/1w-up
Standing TJ x 2 w/1w-up

Acceleration/Speed:
 Sled Pulls w/5#...2 x 30m

Cooldown:  “B”
1 Lap/Lunge Stretch

Strength:
Speed Strength “B” Workout
Drop to Snatch Squat   3 x 5 w/ Oly Bar
Single Leg Half Squat (back foot on bench) 3 x 6 each leg w/bar only
DB Clean w/ Jump   3 x 6



Thursday 9/22
Warm-up:  “B”
2 Laps w/Accels on Straights
“A” Skip...2 x 30m
Right Fast Leg...1 x 30m
Left Fast Leg...1 x 30m
Alternate Fast Leg...1 x 30m
HighKnee....1x 30m
Buttkickers.....1x20

Activators:     “B”
GluteHam SL Marches x 20t
Crab Kicks x 20e
Hurdle Seat Change x 5e
Claw Drill Doubles x 3e
Accelerations: 1 x 40m
Hurdlers: 3 x 1Hurdle w/20m approach (NPL)

Core:  “A”
Superman 2 x 15
MBT Crunch 2 x 25

Multi-Jump/Throw:   “B”
OHB MB Toss x 3
 MB Kneeling ChestToss x 3
DL Stadium Steps 2 x 5
Accelerations: 1 x 40m

INTENSIVE Tempo: 
4 X 150 (3pt. Start) w/6’
80-85% of Proj. 200mx

CoolDown:     “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t
Scorpions x 5e

 I apologize for not including test results as I need to find a way to copy the test results chart into this post. So, results later.

Thrower's Fall Training Week Three

 Period: Preparation       Phase: Maximum Strength     Mesocycle: 1  Microcycle: 3  Week#4

Monday 9/12
Warm-up:       “A”
2 Laps easy Jogging
“A” Skip....2 x 30m
Quick Skip...2 x 20m
High Knee Running...2x20m
Stadium Step Ricochets..x2

Activators:      “A”
GluteBridge w/SL Kicks x 15e
Lead Leg Plow x 15each
Scorpions x 5 each
FrontLegSwing x 10 each
SideLegSwing x 10 each

Core:    “A”
MB Chops to Knee x 5e
 Russian Twist x 10e
Separation Drill  1 x 5

Acceleration:  3 Pt. Starts
1 x 4 x 15m w/1’

Strength:
Max Strength Week: Workout "A"...Test for Projected Max w/ 2-3 rm test on Set 2 of each:
Quarter Squat 4 x 5
Clean Deadlift 4 x 2 (Heavy)
Bench Press 4 x 3-5 (heavy)

Tuesday 9/13
Warm-up:       “B”
2 Laps easy Jogging
“A” Skip...2 x 30m
High Knee Running...2 x 20m
Backwards Run.....1 x 20m
Carioca....1 x 20m each way
Slides....1 x 20m each way
Slide/Carioca w/Stepover....1x20m each way

Multi-Jump/Throw:     “A”
South African Push Toss x 5
Stadium Step DL Bound 3 x 5
Plank Position: Push-Up to Power Position x 5
MB BLF Toss w/1 hop x 3

Core:   “B”
MB Over-Under Pass x 5e Russian Twist w/MB x 10e
MBT Crunch 2 x 20

Agility/Speed:  “A”
Agility Square Reps x 3 each
w/1’/reps:
1)Eagle Drill w/jump turn
2) Carioca & Pivot
Sprint w/jump stop
Slide

CoolDown:     “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t
Scorpions x 5e

Wednesday 9/14
Warm-up:       “A”
2 Laps easy Jogging
“A” Skip....2 x 30m
Quick Skip...2 x 20m
High Knee Running...2x20m
Stadium Step Ricochets..x2


Activators:      “A”
GluteBridge w/SL Kicks x 15e
Lead Leg Plow x 15each
Scorpions x 5 each
FrontLegSwing x 10 each
SideLegSwing x 10 each

Core:    “A”
MB Chops to Knee x 5e
SL Russian Twist x 10e
Separation Drill  3 x 4reps

Acceleration:  3 Pt. Starts
1 x 4 x 15m w/1’

Strength:
Max Strength Week: Workout > “B”
S.L. Quarter Squat w/bench  3 x 8 (each)
Clean Pull/Chest  4 x 2...Test for 1-2 RM on set 2
Seated Row   3 x 6-8 (Heavy)

Thursday 9/15

Warm-up:       “B”
2 Laps easy Jogging
“A” Skip...2 x 30m
High Knee Running...2 x 20m
Backwards Run.....1 x 20m
Carioca....1 x 20m each way
Slides....1 x 20m each way
Slide/Carioca w/Stepover....1x20m each way

Multi-Jump/Throw:     “A”
MB Power Drop x 10
Kneeling Push Toss x 4
MB OHB Toss w/1 hop x 4

Core:  “B”
MBT Crunch 2 x 25
Superman 2 x 10 (alternate w/crunches)
Prone Elbow Plank: 12 x SL Flexed Knee Hip Lift each leg

Agility/Speed:  “A”
Agility Square Reps x 3 each
w/ 1’/reps:
1)Slide
Eagle Drill w/jump turn
Carioca & Pivot
Sprint

CoolDown:     “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t
Scorpions x 5e

Planning Methods for Fall Training Program: A short tutorial

The following is a short response to the people who wanted some guidelines I used for the Design Planning involved in the Fall Training Program I am posting. Since I wrote a book on this, it is not easy to condense all the material, but here goes.....

Fall Training for Sprinters/Hurdlers/Jumpers must address Speed and all of it's components (Acceleration, Maximum Velocity, Maintenance, Speed Endurance and Drills/Workouts emphasizing proper Sprint Mechanics). In addition, developing mobility, flexibility, core strength, posture, Absolute Strength, Explosive Strength, Elastic Strength, Strength Endurance and Special Endurance should be woven into the overall plan in such a way as to allow for proper training loads in each of these specific components to be addressed in a manor that follows the proper sequencing of training types within each microcycle. For example, Absolute Strength and Explosive Strength Training modules are best placed on days where Maximum Velocity/Acceleration/Short Speed work is done first. These days would emphasize Neural Training and are best followed and/or preceded by Energy System training days where Extensive/Intensive Tempo or Special Endurance work is addressed. This allows recovery for the Nervous System while addressing the less intensive endurance type work.
The Strength Training, like the track/field training is planned using a Four Week Block or Mesocycle for you periodization freaks. Each week has a special emphasis: Strength Endurance, Power-Speed/Explosive Strength, Maximum Strength, Speed/Speed Strength.

Core work is done daily and "activator" exercises work on teaching athletes to "activate" muscle groups, expecially the glutes, that play major roles in sprint/jump/throw events.

I will also post Test Results from Strength Tests  and Power/Speed/Speed Endurance tests after every test period (every fourth week).

Hope that gives a good background for all the weekly workout plans I post. 

Specific Resistance Training Integration

Since posting the Fall Training Programs I am currently using I have gotten inquiries about why certain Strength Exercises are used. I decided that if people have not read either of my books (Program Design Methods for Sprint & Hurdle Training and Strength and Power for Maximum Speed) then perhaps a short lesson on neuromuscular adaptations specific to the event or sport movement of the athlete might help in understanding the training themes.

Since training needs to be as specific as possible in order to maximize transfer to specific sport movements/events. Movement patterns and contraction velocities that address both intramuscular and intermuscular coordination have to be integrated with actual event-specific training so that the force-generating improvements from Strength Training can be utilized to enhance intermuscular coordination for the event specific movements.

An example from my training program best illustrates this integration. The use of various squats in my Strength/Power training portion of the Training Plan directly address 1) the thickening of the muscle cross-sectional area (hypertrophy) and 2) motor-unit recruitment, firing rates, synchronization and reflex potentiation properties of the targeted motor-units.

Half and Quarter Squats using loads of 75% and 85-95% of 1rm address the development of Absolute Strength while Jump Squats address the development of the neuromuscular adaptations listed under #2 above.

Use of Sled Pulls with varying weights (heavier with Acceleration work and lighter with Max Velocity work) provide training of the specific movement pattern while also bridging the gap between strength gained from Squats and Power/Explosive Strength gained from Jump Squats.

In addition, the Potentiation Complex (PC) factors gained from Counter Movement Box Hops alternated with the Squats, further enhances the use of Elastic Strength factors and ankle stiffening development so necessary to improvement in lessening ground contact time in sprinting.

Since improving sprint speed is all about developing the amount of force application and the direction of force application into the track in the shortest amount of time, then integration of Squats (Absolute Strength), Jump Squats (Explosive Strength), Counter Movement Box Hops and Plyo exercises (Elastic Strength), Speed Squats (linking Absolute and Explosive Strength components) with Sprint Drills, Sprinting and Resisted Sprinting exercises best covers the entire spectrum of specific training to improve sprint speed.

Provided sprint mechanics are constantly being enforced in the actual sprinting and drill work, the methods found in my Fall Training address all the needed factors for improving Sprint performance and periodized in a manner that develops them in a parallel manner where the athlete never gets too far removed from each of the vital training elements needed for proper adaptation.

Lastly, the fact that Training Age plays a major role in how much of each type of the various Strength/Power training modes are actually used, makes it important to assess the specific strength/power/speed components of each athlete so that each athlete is being getting the proper amount of each component for their strength/power/skill level.

Sprinters/Hurdlers/Jumpers Fall Training Week Three

THIRD Week of Fall Training for Sprints/Hurdles/Jumps with Strength Testing on Monday and Wednesday. Thrower's Week Three to follow Wednesday 10/5.

Week # 3... 9/12-9/17
Period: Preparation Phase: MaxStrength Mesocycle: 1 Microcycle: 3

Monday: 9/12
Warm-up: “A”
2 Laps w/Accels on Straight
“A” Skip...2 x 30m
Quick Skip...2 x 30m
Right Fast Leg...2 x 30m
Left Fast Leg...2 x 30m
Alternate Fast Leg...2x30m
High Knee Running...2x30m
ButtKickers...2 x 20m

Activators: “A”
GluteBridge w/SL Kicks x 15e
Lead Leg Plow x 15each
Scorpions x 5 each
HurdleSeatChange x 5e
FrontLegSwing x 10 each
SideLegSwing x 10 each
SL HamButtkicks afap x 15e
Accelerations: 1 x 60m

Core: “B”
Prone Elbow Plank: 12e x FlexKnee Hip Lift
Prone Glute Raise x 12e
Alt Toe Reach Crunch x 40t
Sprint Stance: “H” Drill 2 x 5e
Accelerations: 1 x 60m

Anaerobic Short Speed End:
1 x 20,30,40, 1 x 40,20,20 w/2’ w/Hop-Hop Start=170m

Cooldown: “B”
1 Lap/Lunge Stretch

Strength:
Max Strength “A” Workout: SEE BELOW

Tuesday: 9/13
Warm-up: “B”
2 Laps w/Accels on Straights
“A” Skip...2 x 30m
Right Fast Leg...1 x 30m
Left Fast Leg...1 x 30m
Alternate Fast Leg...1 x 30m
HighKnee.....1x 30m
Buttkickers....1x 20m

Activators: “B”
GluteHam SL Marches x 30t
Glute-SL Hip Ext. x 15each
Lead Leg Plow x 20e
Claw Drill Doubles x 3e
Accelerations: 1 x 40m
Hurdlers: 3 x 1Hurdle w/20m approach (NPL)

Core: “A”
Superman 2 x 12
MBT Crunch 2 x 20

Multi-Jump/Throw: “A”
MB OHB w/1hop x 3,
Ankle Flips 2 x 10 w/30”
Tuck Jumps 2 x 5 w/30”
Standing LJ x 4

Ext. Tempo: “A”
200-150-100-100, 150-100-100-200 =1100mTotal (30”,45”,1’ &3’)
Goal Times: 15.5/17.3, 23/26, 32”-36”.

CoolDown: “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t
Scorpions x 5e

Wednesday: 9/14
Warm-up: “A”
2 Laps w/Accels on Straight
“A” Skip...2 x 30m
Quick Skip...2 x 30m
Right Fast Leg...2 x 30m
Left Fast Leg...2 x 30m
Alternate Fast Leg...2x30m
High Knee Running...2x30m
ButtKickers...2 x 20m

Activators: “A”
GluteBridge w/SL Kicks x 15e
Lead Leg Plow x 15each
Scorpions x 5 each
HurdleSeatChange x 5e
FrontLegSwing x 10 each
SideLegSwing x 10 each
SL HamButtkicks afap x 15e
Accelerations: 1 x 60m
Hurdlers: 3 x 1Hurdle w/20m approach (NPL)

Core: “B”
Prone Elbow Plank: 12e x FlexKnee Hip Lift
Prone Glute Raise x 12e
Alt Toe Reach Crunch x 40t
Sprint Stance: “H” Drill 2 x 5e
Accelerations: 1 x 60m

MaxV/Maintenance: Ins/Outs
4 x 55m w/ 5’; 20 Accel, 15 MxHit, 20 Relax/Hold

Cooldown: “B”
1 Lap/Lunge Stretch

Strength:
Max Strength “B” Workout: SEE BELOW

Thursday: 9/15
Warm-up: “B”
2 Laps w/Accels on Straights
“A” Skip...2 x 30m
Right Fast Leg...1 x 30m
Left Fast Leg...1 x 30m
Alternate Fast Leg...1 x 30m
HighKnee....1x 30m
Buttkickers.....1x20


Activators: “B”
GluteHam SL Marches x 20t
Crab Kicks x 20e
Hurdle Seat Change x 5e
Claw Drill Doubles x 3e
Accelerations: 1 x 40m
Hurdlers: 3 x 1Hurdle w/20m approach (NPL)

Core: “A”
Superman 2 x 15
MBT Crunch 2 x 25

Multi-Jump/Throw: “B”
MB BLF w/1hop x 3
MB Kneeling ChestToss x 3
3 x 5DL Bounds
Standing TJ x 3 (jumpers)

Ext. Tempo: “B”
350-350-300/300-300 w/3.5’ & 4’ = 1600m
Goal Times:300>48-52/55-56,
350> 57-60/ 64.5-65.5

CoolDown: “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t
Scorpions x 5e Warm-up: “C”

Strength/ Maximum Strength "A" Workout MONDAY
Quarter Squat 4 x 5...1-3 rep Max test on Set 2
Clean Deadlift 4 x 2 (Heavy)....1-3 rep Max Test on Set 2
BB Push Press
4 x 2-3
Bench Step-ups w/leg drive 3 x 3 (each)

Strength/Maximum Strength "B" Workout WEDNESDAY
S.L. Quarter Squat w/bench 3 x 8 (each LEG)
Clean Pull/Chest 4 x 2....1-2 rep Max Test on Set 2
Incline DB Bench 4 x 3-4
CM Box Hops 3 x 3 Alternate w/Squats

Thrower's Fall Training Week Two

Here is the second week of Fall Workouts for Throwers. As with the Sprint/Hurdle/Jump workouts, url addresses for some of the Strength Exercises are included below so you can see a reasonable demonstration of the lifts. Enjoy.

JUMP SQUAT
http://www.youtube.com/watch?v=L-5hLCHyIEk&feature=related
CLEAN PULL W/JUMP
http://www.youtube.com/watch?v=JZFkdDOd7PY



WEEK #3... 9/5-9/10

Period: Preparation Phase: Strength End. Mesocycle: 1 Microcycle: 2

Monday: 9/5
HOLIDAY
No Field/Track Work Today
Strength: Explosive Strength "A" Workout (optional) see below for Strength Workouts

Tuesday: 9/6
Warm-up: “B”
2 Laps easy Jogging
“A” Skip...2 x 30m
High Knee Running...2 x 20m
Backwards Run.....1 x 20m
Carioca....1 x 20m each way
Slides....1 x 20m each way
Slide/Carioca w/Stepover....1x20m each way

Multi-Jump/Throw: “A”
South African Push Toss x 5
Stadium Step DL Bound 3 x 5
Plank Position: Push-Up to Power Position x 5

Core: “B”
MB Over-Under Pass x 5e
SL Russian Twist w/MB x 10e
MBT Crunch 1 x 25

Agility/Speed: “A”
Agility Square Reps x 3 each
w/1’/reps:
1)Sprint w/jump stop
2)Pivot to Sprint w/jumpstop
Carioca
Eagle Drill

CoolDown: “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t
Scorpions x 5e

Wednesday: 9/7
Warm-up: “A”
2 Laps easy Jogging
“A” Skip....2 x 30m
Quick Skip...2 x 20m
High Knee Running...2x20m
Stadium Step Ricochets..x2


Activators: “A”
GluteBridge w/SL Kicks x 15e
Lead Leg Plow x 15each
Scorpions x 5 each
FrontLegSwing x 10 each
SideLegSwing x 10 each

Core: “A”
MB Chops to Knee x 5e
SL Russian Twist x 10e
Separation Drill 3 x 4reps

Acceleration: 3 Pt. Starts
1 x 4 x 15m w/1’

Strength:
Explosive Strength Week: Workout > “B”

Thursday: 9/8
Warm-up: “B”
2 Laps easy Jogging
“A” Skip...2 x 30m
High Knee Running...2 x 20m
Backwards Run.....1 x 20m
Carioca....1 x 20m each way
Slides....1 x 20m each way
Slide/Carioca w/Stepover....1x20m each way

Multi-Jump/Throw: “A”
MB Power Drop x 10
MB Rotary Toss x10e
MB Squat/Chest Toss x 5

Core: “B”
Kneeling OH Chop Toss x 5
MBT Crunch 1 x 25
Prone Elbow Plank: 12 x SL Flexed Knee Hip Lift each leg

Agility/Speed: “A”
Agility Square Reps x 3 each
w/ 1’/reps:
1)DL Bound
Slide
Pivot & Sprint w/jumpstop
Carioca

CoolDown: “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t
Scorpions x 5e

Explosive Strength "A" Workout/Monday
Jump Squat 3 x 5
Clean Deadlift 3 x 2 (Heavy)
Box Drop w/ Stick 3 x 3 alternated w/Squats
BB Push Press 3 x 5 (Med.)

Explosive Strength "B" Workout/ Wednesday
Clean Pulls w/Jump 3 x 4 (Clusters)
Snatch Pulls To Chest 3 x 6 (light)
Box Drop w/Vert. Jump 3 x 2, Alternate w/Deadlift
DB Clean & Press 3 x 5