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1)
Utilize the 1-2-3-4 stretching routine.
NON-STRENGTH
DAY 1
5
minute bleacher run.
Ten
50 yard sprints with a 1 minute rest between sprints
STRENGTH
DAY 1
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Power
Cleans
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2*5
at 115 / 135
2*3
at 145 / 155 (Last set to failure)
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Follow
each set with 1 set of front Squats for 10 reps at same weight
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60
seconds between sets
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D/B
Bench Press
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2*5
at 75 / 85
2*3
at 90 / 95 (Last set to failure)
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Follow
each set with 1 set of Pull Ups to failure
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60
seconds between sets
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Treadmill
for 10 minutes at speed setting 8.0
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Squat,
Toss and Catch
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4*10
at 20
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Follow
each set with 1 set of drop and catch push-ups for 15 reps
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60
seconds between sets
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Reverse
Hyper Extensions
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4*10
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Follow
each set with 1 set of plyometric crunches for 15 reps
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60
seconds between sets
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Jump
Rope for 10 minutes
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Complete
3*8 of 1 Tricep strengthening exercise
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Complete
3*8 of 1 Biceps strengthening exercise
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NON-STRENGTH
DAY 2
5
minute stadium hops
5
minute double knee hopping exercise
Run
440 yard sprint; jog 440 yards; Run 330 yard sprint; jog 330 yards;
Run 220 yard sprint; jog 220 yards; Run 110 yard sprint; jog 110
yards
STRENGTH
DAY 2
|
Hang
Snatches
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2*5
at 75 / 85
2*3
at 95 / 105 (Last set to failure) / 95
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Follow
each set with 1 set of Back Squats for 20 reps at snatch weight
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60
seconds between sets
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D/B
Press
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2*5
at 55 / 60
2*3
at 65 / 70 (Last set to failure)
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Follow
each set with 1 set of Weighted Chin Ups at 10 lbs to failure
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60
seconds between sets
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Treadmill
for 10 minutes at speed setting 8.0
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Medicine
Ball Lunges w/ kick
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4
walks at 20
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Follow
each set with 1 set of Leg Extensions for 15 reps at 70 lbs
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60
seconds between sets
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D/B
Step-Ups
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4*10
at 45
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Follow
each set with 1 set of D/B Holds for 1 minute
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60
seconds between sets
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Jump
Rope for 10 minutes
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Wrist
Curls
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3*15
at 60
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Follow
each set with 1 set of D/B Hammer Curls for 15 reps at 30
lbs
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60
seconds between sets
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Power
Drops
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3*15
at 15
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Follow
each set with 1 set of abdominal drops at 25 lbs
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60
seconds between sets
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NON-STRENGTH
DAY 2
Sled
Pulls
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