10/11/2016
Strength Training October 10th - 14th
MONDAY
preventive, restorative exercises to improve range of motion, flexibility and recovery from soft tissue soreness.
TUESDAY ❾*❶❶*❶❻
Warm Up - Modality (spinn bike)
- 2 min in the saddle, RPM @ 90, Watts @ 150>
- 2 min out of the saddle, RPM @75, Watts @ 250>
- Repeat 5x with an eventual perceived exertion of 70% of max (aerobic)
Set ①
✠ PITCHER SQUAT x (complexed) with single leg box jump *6 reps per leg with 2 box jumps per leg immediately following lift. 5 Sets
*Slit leg single leg squat while holding dumbbells at the side (ie: right foot➛back leg on bench, active through the toes pressing into the bench. Opposite leg forward (essential that you step out far enough to be at 90° when at the bottom of the exercise, DO NOT let the knee go beyond the ankle complex (get a teammate to look at your from the side➛should have a straight back/ center line of mass, chest up and sitting back in the seat➛90° at the hip, knee and ankle.
*Super Set every lift with core for active rest. Swiss Ball Planks 30 sec.
Set ②
✠ DUMBBELL BENCH PRESS x plyo pushups *Keep elbows in tight with thumbs pointed at toward the midline, palms facing in. Lower weight to 90°, controlled for a 4 second eccentric drop, then explode from the bottom.
* Super set with weighted window wipers lying supine on the floor, while isometrically holding a 25lb weight still directly (arms straight out and weight help at chest level).
Set ④
✠ STANDING HANG CLEANS (anyone with wrist, elbow or hip flexor supplement with suitcase squat to shrug➛hold dumbbell along side your hip inset➛wide athletic stance➛squat down to 90° at the knee (pause for 2 sec and explode up)➛keep core engaged (belly button drawn in)➛chest wide and shoulder blades rotated downward
*Keep a solid athletic stance (feet shoulder width or slightly wider), slight bend in the knee. Holding the weight just above the knees➛drive through the heel, (while keeping the chest high and core engaged) transferring the weight to shoulder height (attend olympic lifting clinic when available)
*Repeat 5 sets of 6
*Super Set with Swiss Ball Planks 30 sec (conduct a standard plank on a Swiss Ball (large inflated Blue Balls) while keeping hips level flat feet together and forearms parallel & 6" apart on Blue Balls
$ CONDITIONER $
5 Burpee's into a box jump (or modify using stairs) 5 sets of 6 with 30 sec rest.
Stretch and foam roll everything, holding each stretch for 2 sets of 30 secs and 5 mins of foam rolling each leg (mainly IT Bands)
