Name: John, Ernie, Bernie, Dick Date: 12/04/08...Name: John, Ernie, Bernie, Dick Date: 12/26/08...

Pre-Workout Consultation and Notes

Warm-Up Activity

Core/Balance/Reactive Sets Reps/Time Tempo Rest Notes2 8

2 12 5sec

2 8 Slow

2 12

2 8

2 2x

Strength Sets Reps Weight Intensity Tempo Rest

Cool-Down ActivityPost-Workout Flexibility

Cardio Time Frequency Notes

Post-Workout Consultation and Notes

SB Rollouts |

Prisoner Squats

Rhythm Jumps

Straight Leg Sit-ups

Intensity

Cobra |

Vert Pull

SMR:

Notes

Elliptical: 5min

Knee DomSplit Squat 12ea 2-2-2

Hip Dom

Pull-ups (straight-arm pulldown) max

2

S.L. Layouts 8ea

Inverted Row 8 2-2-2

Back Bridge (SB) Load

S.L. Hop to Alt Foot |

Squat Jump w/ Stab |

3

Horiz Pull

12repsShoulder Circuits Hip Circuits

Iron Cross

Spiderman Stretch

Scorpion

Alt. Front Lunge w/ Rot. Lateral Lunge

Name: John, Ernie, Bernie, Dick Date: 12/04/08

Days/Week & Time: Phase:

Vertical


Warm-Up Activity


2 12 5sec

2 10 Slow

2 12

2 8

2 2x


Post-Workout Flexibility


Notes

Static Stretch: Lat, Chest, Hip Flexor

Knee DomSplit Squat 15ea 2-2-2

Vert PullPull-ups (straight-arm pulldown)

3

max

2-2-2

Hip DomS.L. Layouts 10ea

Horiz PullInverted Row

3

10

Cobra |



Straight Leg Sit-ups Vertical

Back Bridge (SB) Load

SB Rollouts |

12repsShoulder Circuits Hip Circuits Spiderman Stretch

Iron Cross Scorpion Prisoner Squats

Alt. Front Lunge w/ Rot. Lateral Lunge Rhythm Jumps




Warm-Up Activity


2 10

2 10

2 10 Slow

2 10

2 2x




Rhythm Jumps



|




|



Gum Drops Vertical

SB Leg Curl Load

Rev Fly w/ DB on SB

1-Arm DB Row

3

8ea

Ab Dolly

Knee DomFront Squat (smith) 8

Horiz Pull

Vert PressS.L. Shoulder Combo 1

2

2x ea leg

Hip DomS.L Layouts 12ea

Notes



Warm-Up Activity


2 15

2 15

2 15 Slow

2 10

2 2x




Rhythm Jumps



|




|



Gum Drops Vertical

SB Leg Curl Load

Rev Fly w/ DB on SB

1-Arm DB Row

3

12ea

Ab Dolly

Knee DomFront Squat (smith) 12

Horiz Pull

Vert PressS.L. Shoulder Combo 1

3

2x ea leg

Hip DomS.L Layouts 15ea

Notes



Warm-Up Activity

Core/Balance/Reactive Sets Reps/Time Tempo Rest Notes2 1x

2 8ea

2 10

2 8 Slow

2 10

2 2x




Horiz PressAlt Chest Press w/ DB

3

8ea

Knee DomFront Squat 8






Split Squat Jump w/ Stab |

S.L. Hop |

A-Z Leg Raise Vertical

Elevated S.L. Floor Bridge Load

Cobra w/ DB |

15

Ab Wheel

10ea

|


3

15

Hip DomS.L. DL w/ DB 10ea 15

Notes



Warm-Up Activity

Core/Balance/Reactive Sets Reps/Time Tempo Rest Notes2 1x

2 8ea

2 12

2 10 Slow

2 10

2 2x




Rhythm Jumps



|




|


S.L. Hop |

A-Z Leg Raise Vertical

Elevated S.L. Floor Bridge Load

Cobra w/ DB

SB Chest Press w/ DB

3

15 15

Ab Wheel

Knee DomFront Squat 15 10ea / 5ea

Horiz Press


3

20


Notes



Warm-Up Activity


2 6ea

2 8ea

2 12

2 10ea

2 6

2 3x

2 2ea




|

Rhythm Jumps



|




|


Sideways - 2in/2out (ladder drills) |

Russian Twist w/ MB Vertical

S.L. Floor Bridge w/ MB Load

Side Throws w/ MB

MB Slamdown

3

6

Ab Wheel

Icky Shuffle (ladder drills)

Knee DomFront Squats 8 15ea / 10ea

Vert Pull

Knee DomHop to Vertical Jump

3

8

Horiz PullTRX Row 10


S.L. Layouts |

Notes


Warm-Up Activity


2 6ea

2 8ea

2 15

2 10ea

2 6

2 2x

2 2ea




Notes


Horiz PullTRX Row 10

Knee DomHop to Vertical Jump

4

8

Knee DomFront Squats 8 20ea/17.5ea

Icky Shuffle (ladder drills) |

Sideways - 2in/2out (ladder drills) |

Vert PullMB Slamdown

4

6

Ab Wheel |

S.L. Layouts |


Russian Twist w/ MB Vertical

S.L. Floor Bridge w/ MB Load

Side Throws w/ MB |







Warm-Up Activity


2 15ea

2 15

2 8

2 4ea

2 2ea




Notes


Hip DomS.L. DL w/ DB 10 20

Vert PullChin-up Hang w/ weight

3

1 (max hold) 15

Knee DomFront Squats 6 30ea/35ea

180 Jumps |

Icky Shuffle (feet/hands) ladder |

Vert PressShoulder Combo 2 w/ SB

3

10 5

Table Stretch Vertical

Ab Wheel

Load

Start Throws w/ MB |

|

Split Squat






State = 4/18 Nationals = 8/6


Warm-Up Activity


2 15ea

2 15

2 8

2 4ea

2 2ea




Rhythm Jumps




|




|

180 Jumps |

Icky Shuffle (feet/hands) ladder |

Table Stretch Vertical

Split Squat Load

Ab Wheel

Shoulder Combo 2 w/ SB

3

10 5

Start Throws w/ MB

Knee DomFront Squats 6 30ea/35ea

Vert Press


3

1 (max hold) 15


Notes



Warm-Up Activity


8

30sec/ ea

2 10ea

2 5ea

2 3ea




Rhythm Jumps




|




|


Ali Shuffle ladder |

Ab Dolly Vertical

Shoulder Combo 2 Load

Body Blade

S.L. Squat w/ Rear Bench Assist

3

8ea -

Rev Russian Twist w/ SB

Horiz PressSB Chest Press w/ DB 12 20

Knee Dom

Horiz PullTRX Row

3

12


2

Notes



Warm-Up Activity


8

30sec/ ea

2 10ea

2 5ea

2 3ea




Lateral Lunge Rhythm Jumps



State = 4/18 Nationals (SCY) = 5/7 Nationals (LCM) = 8/6

Body Blade |



Alt. Front Lunge w/ Rot.

|


Ali Shuffle ladder |

Ab Dolly Vertical

Shoulder Combo 2 2 Load

S.L. Squat w/ Rear Bench Assist

4

10ea -

Rev Russian Twist w/ SB

Horiz PressSB Chest Press w/ DB 12 20 / 25

Knee Dom

Horiz PullTRX Row

4

12


Notes



Warm-Up Activity

Core/Balance/Reactive Sets Reps/Time Tempo Rest Notes

45sec/ea

20

2 4ea

2 3ea




Notes


5 6

1 (max hold) 20

15ea 20

|

180 Jumps |

|

3

15ea -

Push-up Walk Vertical

S.L. Hop Load

Body Blade |

2x / ea

Shoulder Circuits

2

Hip Circuits Spiderman Stretch



2

MB Slamdown




12reps

1

Chin-up Hang w/ weight

Knee DomS.L. Squat w/ Rear Bench Assist

Ab Wheel

Ali Shuffle

Hip DomS.L. DL w/ DB

Vert Pull


Warm-Up Activity

Core/Balance/Reactive Sets Reps/Time Tempo Rest Notes

45sec/ea

20

2 4ea

2 3ea










180 Jumps |

Push-up Walk 2 2x / ea Vertical

S.L. Hop Load

8ea >10

Body Blade 2 |

Ab Wheel |

S.L. DL w/ DB 12ea 25

Ali Shuffle |

Knee DomS.L. Squat w/ Rear Bench Assist w/ MB

3Hip Dom


2

1 (max hold) 20

MB Slamdown 5 6

Notes



Warm-Up Activity

Core/Balance/Reactive Sets Reps/Time Tempo Rest Notes2 5ea

10

20

2 8

2 3ea

2 2x




Notes


MB Slamdown 5 6

Vert PullPullups

3

MAX

Depth Jump to Vertical Jump 5

Skier Hops |

S.L. Squat w/ Rear Bench Assist w/ MB

3

12ea 12

Ab Wheel |

Alt Lunge Jump |

Ali Shuffle

Shoulder Combo 2 Load

Hip Circuits Spiderman Stretch


Knee Dom

2



|

DB Snatch Vertical


12repsShoulder Circuits



Warm-Up Activity


10

20

2 8

2 3ea

2 2x




Notes


MB Slamdown 5 6

Vert PullPullups

4

MAX


Knee DomS.L. Squat w/ Rear Bench Assist w/ DB

3

8ea 10

Alt Lunge Jump |

Ali Shuffle |

Skier Hops |

DB Snatch Vertical


Ab Wheel |








Warm-Up Activity


10

6ea

2 8

2 3ea

2 2x




Notes


JohnChin-up Hang w/ weight 3 1 (max hold) 25

MB Slamdown 5 8


Speed Skier Rows 6 pink

Alt Lunge Jump |

Ali Shuffle |

Skier Hops |

DB Snatch Vertical


MB Side Throw |







Power

Power

JohnS.L. Squat w/ Rear Bench Assist w/ DB 3

3

MB Start Throws

12ea 10

3

5 8


Warm-Up Activity


10

6ea

1 8

1 3ea

1 2x




Notes


MB Slamdown 5 6 / 8

PowerDepth Jump to Vertical Jump

2

5

John/DickChin-up Hang w/ weight 2 1 (max hold) 25


PowerMB Start Throws

2

5 6 / 8

John/DickS.L. Squat w/ Rear Bench Assist w/ DB 2 6ea 20

Alt Lunge Jump |

Ali Shuffle |

Skier Hops |

DB Snatch Vertical


MB Side Throw |








Warm-Up Activity


10

6ea

1 3ea

1 2x










DB Snatch Vertical


MB Side Throw |

Ali Shuffle |

Skier Hops |


2

5 6 / 8


MB Slamdown 5 6 / 8

Notes


2

5


wasn't there, just emailed workout


Warm-Up Activity


1 30sec

10

6ea

1 3ea

1 2x










Chest Stretch Load

Shoulder Combo 2 1 |

MB Side Throw |

2

Depth Jump to Vertical Jump

Ali Shuffle |

Skier Hops |


Notes

Lat Stretch 2x (30sec/ea)

5

2x (30sec/ea)

Lat Stretch 30sec/ea

MB Slamdown

Power

Hamstring Stretch


30sec/ea

DB Snatch Vertical

MB Start Throws 5 6 / 8Power

1

Hamstring Stretch

5

6 / 8


Warm-Up Activity


2 1x

30sec/ea

15

2 2x

2 2x




Notes


Horz PushSB Walkouts 8

Vert PullPull-ups (w/ medium band) max2


Horz Pull

Horz PushPush-up w/ Twist 12

TRX Row 82

Knee DomS.L. Squat w/ Rear Bench Assist w/ DB 10ea 10


12reps

S.L. Alt Hop |

Hop to Vertical Jump |

DB Snatch Vertical

A-Z Leg Raise Load

2Body Blade |

Ab Wheel |

Shoulder Circuits Hip Circuits Spiderman Stretch




Nationals (SCY) = 5/7 Nationals (LCM) = 8/6


Warm-Up Activity


1 30sec

10

1 2ea










DB Snatch Vertical

Chest Stretch Load

Shoulder Combo 2 1 |

Ali Shuffle |


1

5 6 / 8

Hamstring Stretch 2x (30sec/ea)




1

5

MB Slamdown 5 6 / 8

Hamstring Stretch 30sec/ea

Notes


Lat Stretch 30sec/ea


Warm-Up Activity


2 1x

30sec/ea

15

2 2x

2 2x






Nationals (SCY) = 5/7 Nationals (LCM) = 8/6




DB Snatch Vertical

A-Z Leg Raise Load

Body Blade 2 |

Ab Wheel |


S.L. Alt Hop |

Knee DomS.L. Squat w/ Rear Bench Assist w/ DB

2

15ea 10

Horz PullTRX Row 10

Push-up w/ Twist 14Horz Push

S.L. DL w/ DB

2

10 20

Horz PushSB Walkouts 8

Vert PullPull-ups (w/ medium band) max

Hip Dom

Notes



Warm-Up Activity


2 1min

12x

2 2foot/1hand

2 2ea






Nationals (LCM) = 8/6 (Weeks to go = 13)




25ea

DB Snatch Vertical

AB Wheel Load2Ext Rotation w/ tubing (up) |

Icky Shuffle |

Ali Shuffle |

Front Squat

3

8Knee Dom

1-Arm DB Row 8ea >25lbs

Depth Jump to Broad Jump 6

Horz Pull

max

Horz PushTRX Push-ups 8

Vert Pull

MB Slamdown 6 8

Pull-ups

3

Notes



Warm-Up Activity


2 1:15min2 12x

2 2foot/1hand

2 2ea










DB Snatch Vertical

AB Wheel Load

Ext Rotation w/ tubing (up) |

Icky Shuffle |

Ali Shuffle |

Knee DomFront Squat

3

6 30lb / 35lb


1-Arm DB Row 6ea >30lbsHorz Pull

Vert PullPull-ups

3

max

Horz PushTRX Row 12

MB Slamdown 6 8

Notes



Warm-Up Activity


2 1:30min2 12x

6ea

2ea




2

1x (30sec/ea)

3

3

Notes



Depth Jump to Vertical Jump 6Power

Power8


MB Slamdown 6 8

Hamstring Stretch

Speed Band Rotation |

Ali Shuffle |

MB Start Throws 5

DB Snatch Vertical

AB Wheel Load









Warm-Up Activity


2 1:45min2 15x

6ea

2ea










8

DB Snatch Vertical

AB Wheel Load


Speed Band Rotation 2 |

Ali Shuffle |


3

5

MB Slamdown 6 8



Speed Skier Rows MAX / 10sec pink

Depth Jump to Vertical Jump

3

Notes


Power6


Warm-Up Activity


2 2:00min2 20x2 1x2 2ea w/ stopping




Notes


StrengthMAX

Lunge 2x room >30

Pullups

3



DB Row 8 >30

ABC Leg Raise |

Ali Shuffle |

StrengthFront Squat

4

6 30 / 35ea

DB Snatch Vertical

AB Wheel Load









Warm-Up Activity


2 2:00min2 20x2 1x2 2ea w/ stopping










DB Snatch Vertical

AB Wheel Load


ABC Leg Raise |

Ali Shuffle |

StrengthFront Squat

4

6 30ea

DB Row 8 >30



Lunge 2x room >30

Pullups

3

Notes


StrengthMAX


Warm-Up Activity


2 2:15min2 25x

2 6ea

2 2x










DB Snatch Vertical

AB Wheel Load


MB Side Throw |


Knee DomFront Squat

4

6 35


1-Arm DB Row 6ea >35Horz Pull


4

max 35

Horz PushTRX Row 15

MB Slamdown 6 8

Notes



Warm-Up Activity


2 2:30min2 25x

2 6ea

2 2x










DB Snatch Vertical

AB Wheel Load


MB Side Throw |


Knee DomFront Squat

4

6 35


1-Arm DB Row 6ea >35Horz Pull


4

max 35

Horz PushTRX Row 15

MB Slamdown 6 8

Notes



Warm-Up Activity


2 6ea

2 6ea

2 2x




Notes


Power

4MB Start Throws 6 8

MB Slamdown 6 8




Hop to Broad Jump |

Lunge Jump 6eaPower

4

DB Snatch Vertical

Speed Band Rotation Load

MB Side Throw |








Warm-Up Activity


2 2:30 / 1:30

2 6ea2 2ea




StretchingLat Stretch 1x (30sec/ea)

StretchingHamstring Stretch 1x (30sec/ea)

3







Ali Shuffle

DB Snatch Vertical

MB Side Throw |

AB Wheel Load

Front Squat 6 35

3


1-Arm DB Row 6ea >35

Chin-up Hang w/ weight max 35

15

MB Slamdown 6 8

|

Notes


Knee Dom

Horz Pull

Vert Pull

Horz PushTRX Row


Warm-Up Activity


2 6ea

2 6ea

2 2x










DB Snatch Vertical


MB Side Throw |

Hop to Broad Jump |

PowerLunge Jump

2

6ea



PowerMB Slamdown

2

6 8

MB Start Throws 6 8

Notes




Warm-Up Activity


2 6ea

2 4ea

2 1x










DB Snatch Vertical


MB Side Throw |

Hop to Broad Jump |

Lunge Jump 4eaPower

Speed Skier Rows pink


MB Slamdown

4 8

Notes


Hamstring Stretch

2x (30sec/ea)

1


8

MAX / 10sec

1

MB Start ThrowsPower

Lat Stretch

2x (30sec/ea)

4


Warm-Up Activity


2 6ea

2 4ea

2 1x










DB Snatch Vertical


MB Side Throw |

Hop to Broad Jump |

PowerLunge Jump

1

4ea





1

4 8


MB Slamdown 4 8

Notes



Name: John, Ernie, Bernie, Dick Date: 12/04/08...Name: John, Ernie, Bernie, Dick Date: 12/26/08...

Documents

Transcript of Name: John, Ernie, Bernie, Dick Date: 12/04/08...Name: John, Ernie, Bernie, Dick Date: 12/26/08...