Here is the first week of off season training…..
Monday July 16, 2007
Workout Emphasis
Acceleration Dev. & Strength Dev.
Dynamic Warm up
Sprint Mechanics
3 x (3x30m) sprints – 2 min/rep & 5 min/set
Grass Cooldown
Power Clean 4×3= 176-176-183-183
Clean Pull 4×3= 200-200-207-212
RDL 3×5=
BB Row 3×5=
Wt. Chinups 3×8=
CORE= Monday "Hard Core Meltdown" Workout
Tuesday July 17, 2007
Workout Emphasis
Anaerobic Condition & Regeneration
Dynamic Warm up
Hip Mobility
R&L Leg Lead x2 (each)
Walk Through x2
Side Walk Through x2 (each)
Side Flex x2
Side Straddle x2
Side Rhythm x1
Over/Under x2
Extensive Tempo
3 x (120m, 100m, 80m) – 2 min/rep – 5 min/set
CORE= Tuesday "Hardcore Meltdown" Workout
Wednesday July 18, 2007
Workout Emphasis
Strength/Power Dev.
Dynamic Warm Up
Game of Choice
Med Ball Circuit
Orangemen (light MB) 65-80 Throws
Chest Pass
Overhead Pass
Across Body Toss
Hammer Toss
Clean Toss
Forward Toss
Backward Toss
Back Squat 4×5= 263-263-273-273
Step-Up 3×5=
Bench Press 4×5= 175-188-188-195
Push Press 3×5
Standing Calf Raise 3×5=
CORE= Wednesday "Hardcore Meltdown" Workout
Thursday July 19, 2007
Workout Emphasis
Max V
Strength Dev
Dynamic Warm Up
Sprint Mechanics
Max Vel. Sprints
Grass Cool down
6x30m w/30m fly In @ 85-90% – 3-5 min/recovery or HR <120 bts/min
Snatch 4×3= 125-125-131-134
Snatch H Pull 4×4= 176-176-183-188
Good Mornings 4×5=
Russian Leans 3×6=
Wt. Reverse Hypers 3×8=
CORE= Thursday "Hardcore Meltdown" Workout
Friday July 20, 2007
Workout Emphasis
Active Recovery
Light Warm Up
Game of Choice
General Strength Circuit
150-200 reps
CORE= Friday "Hardcore Meltdown" Workout
Saturday July 21, 2007
Workout Emphasis
Strength/Power Development
Dynamic Warm Up
Hip Mobility
R&L Leg Lead x2 (each)
Walk Through x2
Side Walk Through x2 (each)
Side Flex x2
Side Straddle x2
Side Rhythm x1
Over/Under x2
Hang Clean 4×3= 153-153-160-160
Back Squat 4×5= 263
* SL Squat 3×8=
Wt. Dips 3×8=
Shoulder Complex 2×10
4x60m strides
CORE= Saturday "Hardcore Meltdown" Workout