WEEKS
1-8
1)
Utilize the 1-2-3-4 stretching routine.
DAY
1
|
Cleans
|
1*8,
1*8, 1*6, 1*4 (increase weight 10 lbs each set)
|
|
|
Squats
|
1*10
at 65%; 1*10 at 70%; 1*8 at 72.5%; 1*8 at 75%
|
|
|
Good
Mornings
|
2*12
(increase weight 10 lbs each set)
|
|
|
Reverse
Extensions
|
2*12
(increase weight 10 lbs each set)
|
|
|
Bench
Press
|
1*10
at 65%; 1*10 at 70%; 1*8 at 72.5%; 1*8 at 75%
|
|
|
D/B
Overhead Extensions
|
3*8
(increase 5 lbs each set)
|
Superset
|
|
D/B
Curls
|
3*8
(increase 5 lbs each set)
|
|
Tuck
Jumps
|
3*10
|
Quick
jumps / Silent landings
|
|
Core
Medicine Ball Routine #1
|
|
|
DAY
2
|
Front
Squat and Jerk
|
1*8,
1*8, 1*6, 1*4 (increase weight 10 lbs each set)
|
|
|
4-Way
Lunges
|
3
sets of 8 lunges (32 total each set)
|
|
|
Stiff
Legged Deadlifts
|
2*12
(increase weight 10 lbs each set)
|
|
|
High
Pulls
|
2*12
(increase weight 10 lbs each set)
|
|
|
D/B
Jammer Press
|
4*8
(increase weight 10 lbs each set)
|
|
|
French
Bar Skull Crushers
|
3*8
(increase 5 lbs each set)
|
Superset
|
|
French
Bar Curls
|
3*8
(increase 5 lbs each set)
|
|
Lateral
Jumps over medicine ball
|
3*10
|
Quick
jumps / Silent landings
|
|
Core
Medicine Ball Routine #2
|
|
|
DAY
3
|
Power
Clean Shrugs
|
1*8,
1*8, 1*6, 1*4 (increase weight 10 lbs each set)
|
|
|
D/B
Single Leg Squats
|
3*10
(increase 5 lbs each set)
|
|
|
D/B
Bench Press
|
4*8
(increase weight 10 lbs each set)
|
|
|
Reverse
Hyper extensions
|
2*12
(increase weight 10 lbs each set)
|
|
|
Calf
Raises
|
1
set of 100 raises
|
|
|
Pull
Up / Semi-Supinated Grip Pull Ups / Chin Ups
|
3
sets to failure
|
|
|
Box
Jumps to 24"box
|
3*10
|
Quick
jumps / Silent landings
|
|
Core
Medicine Ball Routine #1
|
|
|
CORE
MEDICINE BALL ROUTINE #1
1)
Solo Twists (2*30) � Standing with a slight knee bend and holding
the medicine ball out in front at waist level, twist side to side
through a full range of motion while keeping eyes focused forward.
2)
Rocky Full Twist (2*30) - Athletes position themselves back to back
but further apart than the regular Rocky Twist. With knees slightly
bent and torso tall, one athlete turns to his or her right (completely
around) to hand the ball to the other who is ALSO turning to his
or her right (completely around) to receive the ball. The rotation
continues in this direction. Remember to switch directions on the
next set
3)
Seated Chest Passes (2*20) � With a partner or against a wall. At
the top of a sit-up position, lean back about 30 degrees and forcefully
pushes the ball out at chest level either to a partner or at a wall.
(note: when using a wall a lighter ball should be used to ensure
a forceful rebound). Aiming point of the pass should be chin height.
Catch the ball and immediately pass it back. Advanced level� pick
up and hold the feet off the ground about 5-6 inches with knees
slightly bent.
4)
Wood Choppers (2*20) - Stand with knees slightly bent holding the
medicine ball at waist level. Twist to position the ball outside
of left knee, from here, forcefully raise up to position the ball
outside and slightly behind the right side of their head. Switch
sides on the next set.
5)
3-Point Sit-ups (2*20) - A 3-way bent knee sit-up where you hold
the medicine ball snug against chest, come up to the center; the
next time twists right, the next time twist left.
6)
Weighted Leg Lifts (2*20) - Holding a medicine ball between shins,
lift legs and lower under control.
CORE
MEDICINE BALL ROUTINE #2
1)
Rocky Twists (2*30) - With knees slightly bent and torso tall, one
athlete turns to his or her right to hand the ball the other who
is turning to his or her left. The rotation continues in this direction.
Remember to switch directions on the next set or the torso will
only be working in one direction.
2)
Medicine Ball Swings (2*20) � Holding the ball underhanded at the
left hip, swing and release the ball (either to a partner or at
a wall). If using a partner, the swings will stay in that direction
until the next set (with the partner doing the same). If using a
wall, aim for a spot on the wall above head and at the midline and
receive the ball on the opposite side. From here, the swing will
be initiated from the opposite side.
3)
Medicine Ball Sit-up and Throw (2*20) � While doing a sit-up with
the medicine ball either snug to the chest or held out in front
of the chest, sit-up and pass the ball either to a partner or at
a wall. From here await the rebound or pass and slowly absorb the
force of the ball through the torso and control the descent back
to the ground.
4)
Seated Solo Rocky Twists (2*20) � Sit with legs out in a wide "V".
Holding the medicine ball in front at waist level, turn around 180
degrees (to the right) and places the ball on the ground behind
you. Then turn back to the left to retrieve the ball and continue
this rotation. Remember to switch directions on the next set.
5)
Seated Russian Twists (2*20) � At the top of a sit-up position with
the medicine ball held out in front of the stomach, lean back about
30-40 degrees and twist side to side trying to keep heels pressed
into the floor.
6)
Seated Overhead Throws (2*20) - Same drill as the chest passes but
with the ball held above the head the entire time. Aiming point
of the throw is now a spot about 6 inches above the head. Advanced
level � pick up and hold the feet off the ground about 5-6 inches
with knees slightly bent.
SPEED
WORK
#1
Run 8 50 yard sprints; jog back to start after each. Run 16 25 yard
sprints, jog back to start after each.
#2
Run 1 440 yard sprints, jog back to start after each. Run 2 330
yard sprints, jog back to start after each. Run 3 220 yard sprints,
jog back to start after each.
INTERVAL
WORK
#1
Jog up and down for 2 minutes up 1 aisle of the bleachers using
20 lb medicine ball; rest for 2 minutes. Complete 6 sets.
#2
Jog up and down for 1 minute up 1 aisle of the bleachers using 30
lb medicine ball; rest for 1 minute. Complete 12 sets.
SHUTTLE
WORK
#1
Jog up and down for 2 minutes up 1 aisle of the bleachers using
20 lb medicine ball; rest for 2 minutes. Complete 6 sets.
#2
Jog up and down for 1 minute up 1 aisle of the bleachers using 30
lb medicine ball; rest for 1 minute. Complete 12 sets.
#
3 Set up 5 cones in a line with 5 yards separation between each.
Start 5 yards behind first cone. Sprint to first cone, turn around
and sprint back; sprint to second cone turn around and sprint back;
continue same with the third, fourth and fifth cones.
WEEKS
9-16
1)
Utilize the 1-2-3-4 stretching routine.
DAY
1
|
Snatch
Squats
|
1*8,
1*8, 1*6, 1*4 (increase weight 10 lbs each set)
|
|
|
Squats
|
1*10
at 65%; 1*10 at 70%; 1*8 at 72.5%; 1*8 at 75%
|
|
|
Good
Mornings
|
2*12
(increase weight 10 lbs each set)
|
|
|
Reverse
Extensions
|
2*12
(increase weight 10 lbs each set)
|
|
|
Bench
Press
|
1*10
at 65%; 1*10 at 70%; 1*8 at 72.5%; 1*8 at 75%
|
|
|
D/B
Overhead Extensions
|
3*8
(increase 5 lbs each set)
|
Superset
|
|
D/B
Curls
|
3*8
(increase 5 lbs each set)
|
|
MB
Stair Walkers
|
3
sets of 5 climbs with 30 lb medicine ball
|
|
|
Tuck
Jumps
|
3*10
|
Quick
jumps / Silent landings
|
|
Core
Medicine Ball Routine #1
|
|
|
DAY
2
|
Front
Squat and Jerk
|
1*8,
1*8, 1*6, 1*4 (increase weight 10 lbs each set)
|
|
|
4-Way
Lunges
|
3
sets of 8 lunges (32 total each set)
|
|
|
Stiff
Legged Deadlifts
|
2*12
(increase weight 10 lbs each set)
|
|
|
High
Pulls
|
2*12
(increase weight 10 lbs each set)
|
|
|
D/B
Press
|
4*8
(increase weight 10 lbs each set)
|
|
|
Skull
Crushers
|
3*8
(increase 5 lbs each set)
|
Superset
|
|
B/B
Curls
|
3*8
(increase 5 lbs each set)
|
|
MB
Stair Walkers
|
3
sets of 5 climbs with 30 lb medicine ball
|
|
|
Lateral
Jumps over medicine ball
|
3*10
|
Quick
jumps / Silent landings
|
|
Core
Medicine Ball Routine #2
|
|
|
DAY
3
|
Power
Clean Shrugs
|
1*8,
1*8, 1*6, 1*4 (increase weight 10 lbs each set)
|
|
|
D/B
Single Leg Squats
|
3*10
(increase 5 lbs each set)
|
|
|
D/B
Bench Press
|
4*8
(increase weight 10 lbs each set)
|
|
|
Reverse
Hyper extensions
|
2*12
(increase weight 10 lbs each set)
|
|
|
Calf
Raises
|
1
set of 100 raises
|
|
|
Pull
Up / Semi-Supinated Grip Pull Ups / Chin Ups
|
3
sets to failure
|
|
|
MB
Stair Walkers
|
3
sets of 5 climbs with 30 lb medicine ball
|
|
|
Box
Jumps to 24"box
|
3*10
|
Quick
jumps / Silent landings
|
|
Core
Medicine Ball Routine #1
|
|
|
CORE
MEDICINE BALL ROUTINE #1
1)
Solo Twists (2*30) � Standing with a slight knee bend and holding
the medicine ball out in front at waist level, twist side to side
through a full range of motion while keeping eyes focused forward.
2)
Rocky Full Twist (2*30) - Athletes position themselves back to back
but further apart than the regular Rocky Twist. With knees slightly
bent and torso tall, one athlete turns to his or her right (completely
around) to hand the ball to the other who is ALSO turning to his
or her right (completely around) to receive the ball. The rotation
continues in this direction. Remember to switch directions on the
next set
3)
Seated Chest Passes (2*20) � With a partner or against a wall. At
the top of a sit-up position, lean back about 30 degrees and forcefully
pushes the ball out at chest level either to a partner or at a wall.
(note: when using a wall a lighter ball should be used to ensure
a forceful rebound). Aiming point of the pass should be chin height.
Catch the ball and immediately pass it back. Advanced level� pick
up and hold the feet off the ground about 5-6 inches with knees
slightly bent.
4)
Wood Choppers (2*20) - Stand with knees slightly bent holding the
medicine ball at waist level. Twist to position the ball outside
of left knee, from here, forcefully raise up to position the ball
outside and slightly behind the right side of their head. Switch
sides on the next set.
5)
3-Point Sit-ups (2*20) - A 3-way bent knee sit-up where you hold
the medicine ball snug against chest, come up to the center; the
next time twists right, the next time twist left.
6)
Weighted Leg Lifts (2*20) - Holding a medicine ball between the
shins, lift the legs and lower under control.
CORE
MEDICINE BALL ROUTINE #2
1)
Rocky Twists (2*30) - With knees slightly bent and torso tall, one
athlete turns to his or her right to hand the ball the other who
is turning to his or her left. The rotation continues in this direction.
Remember to switch directions on the next set or the torso will
only be working in one direction.
2)
Medicine Ball Swings (2*20) � Holding the ball underhanded at the
left hip, swing and release the ball (either to a partner or at
a wall). If using a partner, the swings will stay in that direction
until the next set (with the partner doing the same). If using a
wall, aim for a spot on the wall above head and at the midline and
receive the ball on the opposite side. From here, the swing will
be initiated from the opposite side.
3)
Medicine Ball Sit-up and Throw (2*20) � While doing a sit-up with
the medicine ball either snug to the chest or held out in front
of the chest, sit-up and pass the ball either to a partner or at
a wall. From here await the rebound or pass and slowly absorb the
force of the ball through the torso and control the descent back
to the ground.
4)
Seated Solo Rocky Twists (2*20) � Sit with legs out in a wide "V".
Holding the medicine ball in front at waist level, turn around 180
degrees (to the right) and places the ball on the ground behind
you. Then turn back to the left to retrieve the ball and continue
this rotation. Remember to switch directions on the next set.
5)
Seated Russian Twists (2*20) � At the top of a sit-up position with
the medicine ball held out in front of the stomach, lean back about
30-40 degrees and twist side to side trying to keep heels pressed
into the floor.
6)
Seated Overhead Throws (2*20) - Same drill as the chest passes but
with the ball held above the head the entire time. Aiming point
of the throw is now a spot about 6 inches above the head. Advanced
level � pick up and hold the feet off the ground about 5-6 inches
with knees slightly bent.
SPEED
WORK
#1
Run 8 50 yard sprints; jog back to start after each. Run 16 25 yard
sprints, jog back to start after each.
#2
Run 1 440 yard sprints, jog back to start after each. Run 2 330
yard sprints, jog back to start after each. Run 3 220 yard sprints,
jog back to start after each.
INTERVAL
WORK
#1
Jog up and down for 2 minutes up 1 aisle of the bleachers using
20 lb medicine ball; rest for 2 minutes. Complete 6 sets.
#2
Jog up and down for 1 minute up 1 aisle of the bleachers using 30
lb medicine ball; rest for 1 minute. Complete 12 sets.
SHUTTLE
WORK
#1
Jog up and down for 1 minute up 1 aisle of the bleachers using 30
lb medicine ball; rest for 1 minute. Complete 12 sets.
#
2 Set up 5 cones in a line with 5 yards separation between each.
Start 5 yards behind first cone. Sprint to first cone, turn around
and sprint back; sprint to second cone turn around and sprint back;
continue same with the third, fourth and fifth cones.
PRE-SEASON
1)
Utilize the 1-2-3-4 stretching routine.
DAY
1
|
Cleans
|
5*5
(increase weight 10 lbs each set)
|
|
Squats
|
5*5
(Set 1:60%; Set 2:70%; Set 3:75%; Set 4:80%; Set 5:85%)
|
|
Bench
Press
|
5*5
(Set 1:60%; Set 2:70%; Set 3:75%; Set 4:80%; Set 5:85%)
|
|
Good
Mornings
|
2*12
(increase weight 10 lbs each set)
|
|
D/B
Overhead Extensions
|
2*8
(increase 5 lbs each set)
|
|
Weighted
Pull Ups
|
2*8
(increase 5 lbs each set)
|
Core
Medicine Ball Routine: Solo Twists (2*30), Rocky Full Twists (2*30),
Seated Chest Passes (2*20), Wood Choppers (2*20), 3-Point Sit-ups
(2*20), Weighted Leg Lifts (2*20)
Speed
Warm-Up: 2*20 yds of carioca, backpedal, butt kicks, frog hops
Speed
Session: Run 8 50 yard sprints; jog back to start after each. Run
12 25 yard sprints, jog back to start after each
DAY
2
|
Front
Squat and Jerk
|
5*5
(increase weight 10 lbs each set)
|
|
|
4-Way
Lunges
|
3
sets of 8 lunges (32 total each set)
|
Utilize
50% body weight
|
|
Stiff
Legged Deadlifts
|
2*12
(increase weight 10 lbs each set)
|
|
|
Close
Grip Bench Press
|
5*5
(Set 1:50%; Set 2:60%; Set 3:65%; Set 4:70%; Set 5:75%)
|
Percentages
based on Bench Press 1 RM
|
|
Incline
Bench Press
|
5*5
(Set 1:50%; Set 2:60%; Set 3:65%; Set 4:70%; Set 5:75%)
|
Percentages
based on Bench Press 1 RM
|
|
Weighted
Chin Ups
|
2*8
(increase 5 lbs each set)
|
|
Core
Medicine Ball Routine: Rocky Twists (2*30), Medicine Ball Swings
(2*20), Medicine Ball Sit-up and Throw (2*20), Seated Solo Rocky
Twists (2*20), Seated Russian Twists (2*20), Seated Overhead Throws
(2*20)
Speed
Warm-Up: 2*20 yds of carioca, backpedal, butt kicks, frog hops
Speed
Session: Run 1 440 yard sprints, jog back to start after each. Run
2 330 yard sprints, jog back to start after each. Run 3 220 yard
sprints, jog back to start after each
DAY
3
|
D/B
Single Leg Squats
|
4*8
(increase 5 lbs each set)
|
|
D/B
Bench Press
|
4*8
(increase weight 10 lbs each set)
|
|
D/B
Lunges to D/B Jumps
|
4*8
(each leg)
|
|
Alternating
D/B Hammer Curls
|
4*8
(increase 5 lbs each set)
|
|
Box
Jumps
|
4*8
to 30" box
|
Speed
Warm-Up: 2*20 yds of carioca, short hops / backward hops, butt kickers,
prime time skips
Speed
Session #3: Set up 5 cones in a line with 5 yards separation between
each. Start 5 yards behind first cone. Sprint to first cone, turn
around and sprint back; sprint to second cone turn around and sprint
back; continue same with the third, fourth and fifth cones
|
