I am currently in the second week of a SPP training cycle. I went through 6 weeks of GPP that began the week of September 3rd. This weeks training looked like this…
Monday: Dynamic WU
Shot 20 Stands 20 Fulls all with the heavy ball
Acceleration Development
Resisted Runs 10 by 15m with sled plus 25lb weight
open runs 6 by 30m
Short bound sereis by 6
Weight room: Floor clean 6 by 3 190 lbs
Deep box squat 5 by 4 245 lbs
Incline bench 4 by 6 140 lbs
Tuesday: Dynamic WU
Sprint Development 4 by 30 A march, A skip, A run, Straight leg bounds
Mixed Tempo Endurance
3 by 300m @ 48 4mr
1 by 250m @ 31 FR
3 by 300m @ 48 4mr
Hurdle Mob cool down 5 by 5
Body Builds in weight room
Wednesday: A.M 20 min run
P.M. 40 disc reps (12 stand, 9 halves, 19 fulls)
General Strength Circut
Thursday: Dynamic WU
Sprint Development same as tuesday
5 by stadium runs
5 by flying 40ms 5mr
5 by 5 hurdle hops
High Hurdles
3m drills 6h by 5 reps each drill
Weight room
Floor Snatch 6 by 3 140 lbs
Bulgarian Squat 5 by 4 each leg 140lbs
Bench press 6,4,2,2,2 155, 175, 185, 190, 195
Friday: Dynamic WU
Shot 20 stands 20 fulls all with the heavy ball
Med ball wall series
body builds in the weight room
Participant