Ladder drills will include the following Bunny Hops High Knee Skips Icky

Ladder drills will include the following bunny hops

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Ladder drills will include the following:Bunny HopsHigh Knee SkipsIcky ShuffleLateral Runs – “In In” “Out Out”Cross Over IckyQuick HopsWeek Two: Pool on SundayWednesday Training – Strength
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EXSC 540: Strength Assessment Plan Phase 2ExerciseSets xReps% ofMaxWtRepsCRWtRepsCRWtRepsCRWtRepsCRWtRepsCRFront Squat3x860%75 lbsBench Lunges3 x 1060%20 lbs. ea.SL GluteBridge3 x 10Red RB90 DegreeLateral Raise4 x 1060%10 lbs.Row Machine3 x250m-10ResistanceJack Knife3 x 8-BWCalf Raises w/weighted vest4 x 8-20 lb.VestFriday Training – Strength, Speed, and AgilityExerciseSets xReps% ofMaxWtRepsCRWtRepsCRWtRepsCRWtRepsCRWtRepsCDB Snatch3 x 860%67.5 lbsDB Pullover3 x 860%15 lbs.TRX DeltoidFly3 x 8-BWTRX TricepExtension3 x 8-BWL - Drill8 x 1-BWPlank Jacks4 x 30seconds-10lbsvestLateral 1stStepFoot Work4 x 30seconds--5-10-5 Shuttle10 x 1--Wall Sit4 x 30seconds50%30 lbs.Monday Training – Strength and Agility
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EXSC 540: Strength Assessment Plan Phase 2ExerciseSets x Reps% ofMaxWtRepsCRWtRepsCRWtRepsCRWtRepsCRWtRepsCRTRX SLSquat5 x 8-BWSumo Squatw/ CalfRaise3x8 each60%36 lbs.Landmine T-bar Rows3x860%48 lbs.Half Burpee10 x 8-BWPlank LegLifts2 x 20-Red RBSL RDL4 x 860%25 lbs.LandmineSquat&Press3 x 1060%48 lbs.LadderDrills2 each-BWAltitudeDrops4 x 10-BWWeek Three: Pool on FridayMonday Training Strength DayExerciseSets xReps% ofMaxWtRepsCRWtRepsCRWtRepsCRWtRepsCRWtRepsCLunge Jumps3 x 8-BWStep Ups3 x 870%28 lbs.Cable GluteKickback3 x 1070%95 lbs.GoodMornings3 x 860%30 lbs.Wall Sit w/MB Rotation4 x 30seconds-12 lbs.Incline PushUps3 x 8-Level 4Sea Turtle4 x 8-BW
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EXSC 540: Strength Assessment Plan Phase 2Sunday Training Strength, Agility, and SpeedExerciseSets xReps% ofMaxWtRepsCRWtRepsCRWtRepsCRWtRepsCRWtRepsSA Bent OverRow3 x 865%26 lbs.Bench Dips3 x 8-BWHanging LegRaises3 x 10-BWLateral Lungew/ Press3 x 850%20 lbs.Bicep Curl w/OverheadPress3 x 870%15 lbs.5-10-5 Shuttles8 x 1-BWBattle Ropes4 x 30seconds-BWFigure 8backpedal w/Sprint10 x 2-BWY Drill10 x 2-BWWednesday Training Strength and Skill DayExerciseSets x Reps% ofMaxWtRepsCRWtRepsCRWtRepsCRWtRepsCRWtRepsResistanceJumps5 x 8-BWMB Toss5 x 8-15 lbs.BallSqueeze w/Bridge3x8-BWClose GripChest Press3 x 860%54 lbs.Wide GripLatPulldown3 x 865%43.5 lbs.Split Squat4 x 860%40 lbs.SBHamstringCurl3 x 10-BWSkaters6 x 30seconds-10 lbs. Vest
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EXSC 540: Strength Assessment Plan Phase 2Week Four: Pool on WednesdaySunday Training – Strength DayExerciseSets xReps% ofMaxWtRepsCRWtRepsCRWtRepsCRWtRepsCRWtRepsBack Squat3x875%135 lbs.WalkingLunges3 x 1070%25 lbs.Hip Bridges3 x 1065%98 lbs.
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  • Spring '14
  • AndreaS.Abbas
  • strength training, Weight training

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