Etowah Strength and Conditioning- Week 8/6–8/10

Etowah Strength and Conditioning- Week 8/6–8/10Monday Tuesday Wednesday Thursday Friday

Squats 5-5-5-5Feet Elevated Push up 4x10DB Bench 4x8DB RDL’s 4x10

Linear SpeedArm Drills 3x15 sec.1.Seated Arm Swings2.Standing Arm Swings

Bench press 5-5-5-5Wall Balls 4x10Power Pulls 5-5-5-5Swimmers Press 4x8Front Squats 5-5-5-5DB Bent Rows 4x10

Burst Training1.Sprint/BP2.Box Jumps(spd) 3.Chest Press4.Chargers /Side shuffle5.L-1ft hop/2ft hop

Power Cleans 5-5-5-5Dips 4x10Incline 5-5-5-5DB RDL 4x10

Hang Cleans 5-5-5-5Pull Ups 4x8

3. Dynamics4. Walls Runs5. Belly Starts x106. Starts 20 yds x107. Sprints 40 yds x 6

1. L-1ft run/2ft run2. L-skier hop/icky3. L-Scissors/1in-2

out4. H-1ft run/2ft run

DB Squat Jumps4x10Chin ups 4x8

10-10-10Knees to elbowsBig ScissorsBurpiesMason Twists

Static Stretch x 10+ min

25 x eachCrunchesLeg LiftsBig ScissorsRev. Crunches

5. H-side shuffle/Lateral Run

15-15-15Knee Ups/KTBBig ScissorsSplit Leg/Toe Touch

In/OutsPulse UpsMason TwistsLeg Climbs L and R

Static Stretch Rev. Crunches

Etowah Strength and Conditioning-Week 8/13-8/17Monday Tuesday Wednesday Thursday Friday

Squat Bench PressPower Pull5-5-5-5-5Work to 5 rep Max

Warm UpsWalking LungesInch WormsSpider man Walks

Bench PressHang CleanFront Squat5-5-5-5-5Work to 5 rep Max

Warm UpsWalking LungesInch WormsSpider man walksDynamics

Power CleanInclineOverhead Squats(light weight)5-5-5-5-5

Glute HamsGlute Ham Sit UpsBig ScissorsKnee Ups 10-10-10

DynamicsPlyometricsStanding Long JumpSingle leg RunSingle Leg Plyos

Glute HamsPush Ups2-way shoulder flyChin Ups10-10-10

PlyometricsStanding long jumpSingle leg runsSingle leg Plyos

Red Zone Workout

Static Stretch AcceleratorsSprint Progression10’s, 20’s, 30’s, 40’sWall WalksCore

Core In/OutsBig ScissorsHole PunchersLeg Lift/Hip Thrusts

Change of Direction Cone DrillsLadder/small hurdlesStatic Stretch

Etowah Weight Training- Week 1/30-2/3Monday Tuesday Wednesday Thursday Friday

Squats 4-4-4-4-4Feet Elevated Push up 5x10Military Press 4-4-4-4-4 DB Squat Jumps 5x10

Speed Tracs 3x15 sec/10 sec rest1.Sprint/BP2.Chest Press3.Rocket Jumps4.Ham Curls5.Chargers

Bench 4-4-4-4-4Wall Balls 5x8Hang Clean 4-4-4-4-4Bicep Curls 5x8per armFront Squat 4-4-4-4-4One Arm Rows 5x8

Red Zone Workout!The Wildcat10-1Knee Ups/Knees to bowsPush ups

PC 4-4-4-4-4Close Grip Push up5x8Incline 4-4-4-4-4Wall Balls 5x8Ball Slams?

Power Pulls 4-4-4-4-4Pull Ups 5x8

1. L-1ft run/2ft run2. L-skier hop/icky3. L-Scissors/1in-2

out4. H-1ft run/2ft run

DB Front Squat/PushPress w/10-35 lbsFor Time!

Overhead Squats5x8 (light)Plate Raises 5x8

Glute Ham Sit UpsLeg Lift/Hip thrustsKnee Ups/Knees to bows10-10-10

5. H-side shuffle/Lateral Run

25 x eachIn and outsHole PunchersBig ScissorsRev Crunches

COMPETE!

FINISH!

Red Zone Plyo workout 10-1Squat JumpsTuck JumpsSplit Jumps

Knee UpsSplit Leg Toe Touches R and LMason Twists

Static Stretch! Push Yourselves!


Squats 3-3-3-3-32-way shoulder 5x10Bench 3-3-3-3-3Lunges 5x6 per leg

Speed Tracs 3x15 sec/10 sec rest1.Sprint/Side Shuff2. Rows

Bench 3-3-3-3-3Wall Balls 5x8Hang Clean 3-3-3-3-3CW push ups 5x8

Red Zone Plyo workout 10-1Squat JumpsTuck JumpsSplit Jumps

PC 3-3-3-3-3Tricep PD’s 5x8DB Incline 3-3-3-3-3Leg Ext 5x10

Power Pulls 3-3-3-3-3Chin Ups 5x8

3. Rocket Jumps4. Hip Flexors5. Standing A-skip

FS/PP 3-3-3-3-3One Arm Rows 5x8Per arm

Static Stretch!1.Mnt Pose L/R2.Split Ham/ Runners Pose L/R3.Cat Stretch

CW Squats 3-3-3-3-3Swimmer Press 5x10

25 of eachBurpiesTuck JumpsKnee Ups

1. MB-Seated CP2. MB-Seated PP3. MB-Side Rotation4. MB-OH throws

15-13-11Knee Ups/KTBWall BallsDB Swings

4. Butterfly5. Quad Stretch6. Plank/UD/DD7. Shoulders

15-15-15Knee Ups/KTBBig ScissorsSplit Leg/Toe Touch

Hole PunchersReverse CrunchesCalf RaisesFOR TIME!

5. Big scissors/mason twists

Rev. Crunches


Squats 2-2-2-2-2Plyo Push ups 5x10Incline 2-2-2-2-22 way lunge 5x6

Speed Tracs4x15 sec/10 sec rest1.BP/Sprint2.Chest Press3.Rocket Jumps

Bench 2-2-2-2-2DB FS/PP 5x8Hang Clean 2-2-2-2-2Wide Push ups 5x10

Linear SpeedArm Drills1.Seated Arm Swings2.Standing Arm Swings

PC 2-2-2-2-2CW Push ups 5x10WG Bench 2-2-2-2-2Glute Hams/Leg Ext.6x8


4. Donkey Kicks5. ChargersField Stations1. W Drill/SP-SP2. W Drill/SP-SH

CW Squats 2-2-2-2-2Swimmers Press 5x10

3. Dynamics4. Walls Runs5. Belly Starts x106. Starts 20 yds x107. Sprints 40 yds x 6

Overhead Squats5x62-way shoulders5x10

15-15-15BurpiesReverse CrunchesHole PunchersKnee Ups

3. H-1ft run/2 ft run4. H-2 ft jump/1 ft

hop5. H-Shuffle/Lateral

Run

25 of eachIn and OutsBicycle(25sec count)Big ScissorsGH Sit Ups

Static Stretch x 20 min 18-14-12Wall BallsBurpiesPush ups

In and OutsGH SitupsDB Swings

Leg Lift/Hip ThrustKnee UpsTrunk RotationsLeg Climbs L and R

Etowah Weight Training- Week 2/21 – 2/24Monday Tuesday Wednesday Thursday Friday

Presidents DayOFF!

Squats 1-1-1-1-1WG push ups 5x10DB Incline 1-1-1-1-1DB Squat Jumps 5x8

Speed Tracs5x10 sec/10 sec rest1.Sprint/BP2.Standing Bicep Curls

Bench 1-1-1-1-1Lateral Hurdle hops5x10PC 1-1-1-1-1Tricep Ext. 5x8

Ladder DrillsForm Running10x20’s6x40’s


3. Rocket Jumps4. Hamstring Curls5. A skip,

Frankensteins, Side Lunges

Squat Jumps 5x6Chin Ups 5x8

Static Stretch!

10-1 The WildcatWall BallsKnee UpsHang Cleans (95, 115, 135 lbs)

1. In & outs/Bicycles2. Big Scissors/Hole

Punchers3. MB-Seated chest

Pass

3 Rounds: AMRAP30 second setsGH situpsPower pulls (95/135)Burpies

25 of eachIn and OutsHole PunchersBig ScissorsGH Sit Ups

4. MB-Seated Rainbow throws

5. MB-Partner situps

Leg Lift/Hip ThrustKnee UpsTrunk RotationsLeg Climbs L and R


Squats 5-5-5-5-5Swimmers Press5x8DB Incline 5-5-5-5-5Lunges 5x6 per leg

Speed Tracs4x15 sec/10 sec rest1.Sprint/Side Shuff2.Rows3.Rocket Jumps

Bench 5-5-5-5-5GH/Leg ext. 4x10Hang Clean 5-5-5-5-5Plyo-Push ups 5x10

COD Drills1.Dynamics2.Plyos3.Line Drills4.W-Drill/Spr/Spr

PC 5-5-5-5-5Tricep Ext. 5x10DB Bench 5-5-5-5-5Wall Balls 5x12


4. Donkey Kicks5. Green Bands-

Chargers/BP

CW Squats5-5-5-5-52-way shoulder flys5x12

5. W-Drill/Spr/Side Shuff

6. W-Drill/Spr/BP7. Reaction Drills8. Static Stretch


15-15-15-15Knees to elbowsGH SitupsRev. Crunches

1. L-1ft run/2ft run2. L-Scissors/2 in 2

out3. L-Hop scotch/Icky

shuffle

20-15-10-5DB SwingsCrunchesGH SitupsHole Punchers

25 of eachIn and OutsSplit leg toe touch L/RLeg Lifts

4. H-2 ft jump/side jump

5. H-Side shuffle/lateral run

CrunchesRev. CrunchesKnees to elbowsHeel Ups


Squats 4-4-4-4-4DB Swings 5x15CG Bench 4-4-4-4-4Split Jumps 5x12

Speed Tracs4x15 sec/10 sec rest1.BP/Sprint2.Bicep Curls3.Rocket Jumps

Bench 4-4-4-4-4DB FS/PP 5x8Hang Clean 4-4-4-4-4Side Tri Rise 5x10Per arm


PC 4-4-4-4-4WG Push ups 5x12DB Incline 4-4-4-4-4Leg Ext./GH 4x8


4. Hip Flexors5. Burpies-AMRAP

OH Squats! 5x6Pull ups/Fat man Rows 5x8




25 of eachIn and OutsBicyclesBig Scissors

1. Tire Squats (BW Squats)AMRAP

2. Wall Walks-30 reps

3. Push ups-AMRAP

Static Stretch!Yoga Routine1.Vinyasa2.RP/CP3.Warrior 1

2 Rounds of 25Knee UpsHole PunchersMason TwistsCrunches

Leg LiftsHeel UpsLeg Climbs L and RMason Twists

4. L-Skier hop/icky shuffle

5. L-lateral run/karayoke

4. Warrior 25.Lying Down HS6.Quads7.Calfs

Leg Climbs L and R

Trunk Rotations

Etowah Weight Training- Week3/12– 3/16

Monday Tuesday Wednesday Thursday FridaySquats 3-3-3-3-3Swimmers Press5x12CG Bench 3-3-3-3-3Split Jumps 5x12

Speed Tracs3x20 sec/10 sec rest1.Sprint/Side run2.Chest Press3.Rocket Jumps

Bench 3-3-3-3-3Leg Ext/GH 4x10Hang Clean 3-3-3-3-3Dips 5x10


PC 3-3-3-3-3WG feet elevated push ups 5x12Incline 3-3-3-3-31arm DB snatch 5x8

Power Pull 3-3-3-3-3Pull ups 4x10

4. Ham. Curls5. Chargers-Sprint,

Side shuff. Karayoke

FSquat 3-3-3-3-3Bent Flys 5x10



OH Squats 5x10Chin ups/Fat man Rows 4x10

The Wildcat 10-1Wall BallsKnees to elbowsHang Cleans

1. H-2 ft jump/side jumps

2. H-1 ft run/2 ft run3. MB-Parner situps

10-1Chin UpsPush ups to chestBurpies

9. Core routine 300-350 reps

Static Stretch!

4. MB-Pike pass/side rainbow throws

5. C-Big Scissors/Crunche


Squats 2-2-2-2-22 way shoulder flys 5x12WG Bench 2-2-2-2-2DB FS/PP 5x8

Yoga Routine1.Mnt Pose2.Runners Pose3.Split Leg hamstring

Bench 2-2-2-2-2Tuck Jumps 5x12Hang Clean 2-2-2-2-2Plyo push ups 5x10

Form RunningArm DrillsBelly Starts10x10’s10x20’s

PC 2-2-2-2-2CW Push ups 5x12Incline 2-2-2-2-22 arm DB snatch 5x12

Power Pulls 2-2-2-2-2Pull ups 5x8

4. Right angle pose5. Etc.

CW Squats 2-2-2-2-2One arm Rows 5x10Per arm

5x40’s Squat Jumps 5x8Chin Ups 5x8

25 of each CrunchesRev crunchesLeg liftsPulse ups

Med Ball Core WorkPike-chest passPike Rainbow throwsPike-Mason TwistsIsometrics

Static Stretch! Core-250 Reps of your choice!

Hole punchersBig scissorsTrunk rotationsKnees to elbows

Leg climbs L and R


Squats 1-1-1-1-1WG Push ups 5x15Military Press 5x102 way lunges 5x6Per leg

Speed Tracs4x15 sec/10 sec rest1.BP/Sprint2.Bicep Curls3.Rocket Jumps

Bench 1-1-1-1-1Bumper Drills 5x12Hang Clean 1-1-1-1-1Dips 5x12

10-1Squat JumpsTuck JumpsSplit Jumps

PC 1-1-1-1-1Tricep Ext. 5x8Bench 1-1-1-1-1Leg Ext/GH 4x10


4. Hip Flexors5. A skip,

Frankensteins, Side Lunges

DB Squat jumps 5x8Chin Ups 5x8

Static Stretch! BW Squats 5x12DB Swings 5x15

Core WorkIn and OutsHole PunchersCrunchesRev. Crunches

1. Line Jumps 2. Tuck Jumps3. L-1ft run/2ft run4. L-Hop

scotch/skier hop

2 rounds of 25 GH SitupsLeg LiftsMason TwistsKnees to elbows

Core 250 reps of your choice!

Big ScissorsCrunchy FrogLeg Climbs L and RFire Hydrants L and R

5. L-scissors/2 in 2 out

Split Leg toe touches L and R

Kick Backs L and R


Squats 5-5-5-5-5WG pushups 5x15CG Bench 5-5-5-5-5Leg Ext/GH 6x10

The Wildcat10 to 1Wall BallsKnee Ups/TTBHang Cleans 135 Lbs

Bench 5-5-5-5-5Tuck Jumps 5x15Hang Clean 5-5-5-5-5Plyo Push ups 5x12

Speed Tracs3x20 sec/10 sec rest1.Sprint/BP2.Chest Press

PC 5-5-5-5-52 way shoulder fly5x12Incline 5-5-5-5-5DB squat jump 5x12

Power pull 5-5-5-5-5Pull ups 5x8

Squat Jumps 5x10Swimmers press 5x12

3. Rocket Jumps4. Ham curls5. Chargers/BP

Front Squat 5-5-5-5-51 arm rows 5x10 per arm

25 of eachIn/outsBicycleCrunchy frogWL situps

3 rounds of 25CrunchesRev. CrunchesLeg LiftsHole Punchers

1. L-1 ft run/2 ft run

2. L-lateral shuff/2 in2out

3. L-Skier hop/icky

250 reps of your choice!

Leg climbs L and RLeg liftsPulse upsSeated pike pass x100

4. Pro shuttle x65. Star Drill x4


Squats 4-4-4-4-4Wall Walks 5x15DB Bench 4-4-4-4-4RDL 5x12

Speed Tracs3x20 sec/10 sec rest1.Sprint/BP2.Chest Press

Bench 4-4-4-4-4Leg Ext./GH 6x8Power Pull 4-4-4-4-4Side Tri Rise 5x12 per arm

Speed Tracs3x20 sec/10 sec rest1.Sprint/ass. Side run2.Rows

PC 4-4-4-4-4Plate raises 5x12Incline 4-4-4-4-4DB Squat/Calf Raise5x12

HC 4-4-4-4-4Pull ups 5x8

3. Rocket Jumps4. Ham curls5. Chargers/BP

DB FS/PP 5x8(thrusters!)Dips 5x10

3. Rocket Jumps4. Hip Flexors5. A skip/FrankS/ Side Shuffle

CW Squats 5x10(light weight)Chin Ups 12-10-10-8-8

25 of eachIn/outsBicycleCrunchy frogWL situps



3. L-Skier hop/icky


1. Burpies2. Wall Walks x353. Line Drills4. Squat Jumps5. Pro shuttle x6

250 reps of your choice!

Leg climbs L and RLeg liftsPulse ups

4. Pro shuttle x55. Burpies Amrap

Seated rainbow passx100


Squats 3-3-3-3-3DB military 5x10Incline 3-3-3-3-3DB RDL 5x10

Speed Tracs3x20 sec/10 sec rest1.Sprint/ass. Side run2.Rows

Bench 3-3-3-3-3Leg Ext./GH 6x8Power Pull 3-3-3-3-3Upright rows 5x10

Speed Tracs4x15 sec/10 sec rest1.BP/Sprint2.Bicep Curls

PC 3-3-3-3-3Plate raises 5x12Bench 3-3-3-3-3DB Squat/Calf Raise5x12

HC 3-3-3-3-3Pull ups 5x10

3. Rocket Jumps4. Hip flexors5. A Skip/Side

shuff/frankensteins

OH Squats 5x10Dips 5x10

3. Rocket Jumps4. Donkey kicks5. A skip/FrankS/ Side Shuffle


25 of eachCrunchesRev. CrunchesTrunk RotationsLeg lifts



3. L-Skier hop/icky



18-14-12Wall Balls BurpiesPush ups

Pulse upsKnees to elbowsCrunchy frogLeg climbs L and R

4. H-2 ft jump/1 ft hop L and R

5. H-1ft run/2 ft run

Static Stretch!

Sprayberry Weight Training- Week 4/30-5/4Monday Tuesday Wednesday Thursday Friday

Squats 2-2-2-2-2Wall Walks 5x12CG Bench 2-2-2-2-2Lunges 5x8 per leg

Free Day! Bench 2-2-2-2-2Leg Ext./GH 6x8Power Pull 2-2-2-2-2Pull Ups 5x8

Speed Tracs4x15 sec/10 sec rest1.BP/Sprint2.Bicep Curls

PC 2-2-2-2-2Plate raises 5x12Bench 2-2-2-2-2DB Squat/Calf Raise5x12

HC 2-2-2-2-2Bent Flys 5x10

Squat Jumps 5x8Dips 5x10

3. Rocket Jumps4. Donkey kicks5. A skip/FrankS/ Side Shuffle


25-25-25CrunchesHole PunchersRev. CrunchesLeg Lifts



25 of eachAx SwingsKnees to elbowsGH SitupsBurpies

Static Stretch!CrunchesTrunk RotationsLeg climbs L and R

Etowah Strength and Conditioning- Week 8/6–8/10

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Transcript of Etowah Strength and Conditioning- Week 8/6–8/10