Transcript Blue Devil Women’s Golf

Blue Devil Women’s Golf
Winter Program 2011-2012
Blue Devils,
Inside this packet is a 3-day a
week training program that will aid
you in increasing and maintain
strength for the upcoming season.
Remember you will be tested when
you return in January. If you have
any questions feel free to contact
me at [email protected] or 1802-299-9561. Have a great break
and come back ready to work.
-Coach Giampa
Lifting
Week 1
Monday, December 19, 2011
Exercise
w/up
Hip Mobility
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Side Plank Hip Raises-20, Regular Crunch-20, Deadfish-15
Overhead Med-Ball Slam
8
2
Kneeling Band Rotation
8 Each
2
Hold 10 lb. Plate
8 Each
2
Shoulders on Bench
8
2
2.5 lb. Plate
8
2
Work set
Sets
8 Each
1
Split Squat
Bench Hip Raise
Letters: T/I
Wednesday, December 21, 2011
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Core Circuit
3
Side Crunch-20 Each, Front Plank Hold-:35, Double Arm/Leg Superman-15
Landmines (Control)
Plate Upright Row
8 Each
2
8
2
1:15
2
Pause at the top for 5 seconds
0:00
2
5-10 lbs.
8 Each
2
Work set
Sets
8 Each
1
25 lb. Plate
Wall-Sits
Hip Bridge
Wrist Rotations
Friday, December 23, 2011
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Core Circuit
3
Crossover Crunch-20 Each, Wrist Curl-15, Hip Bridge-15
Physioball Med-Ball Rotations
Push-up Hold
Forward Lune with 1 Rotation
Single Leg Bench Hip Raise
Band Pull-Aparts
10-15 lb. Med-Ball
8 Each
2
Hold At Bottom
:20
2
Hold 10 lb. Plate
8 Each
2
Hold at top for 3 seconds
8 Each
2
8
2
Week 1
Monday, December 19, 2011
Exercise
w/up
Hip Mobility
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Side Plank Hip Raises-20, Regular Crunch-20, Deadfish-15
Overhead Med-Ball Slam
8
2
Kneeling Band Rotation
8 Each
2
Hold 10 lb. Plate
8 Each
2
Shoulders on Bench
8
2
2.5 lb. Plate
8
2
Work set
Sets
8 Each
1
Split Squat
Bench Hip Raise
Letters: T/I
Wednesday, December 21, 2011
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Core Circuit
3
Side Crunch-20 Each, Front Plank Hold-:35, Double Arm/Leg Superman-15
Landmines (Control)
Plate Upright Row
8 Each
2
8
2
1:15
2
Pause at the top for 5 seconds
0:00
2
5-10 lbs.
8 Each
2
Work set
Sets
8 Each
1
25 lb. Plate
Wall-Sits
Hip Bridge
Wrist Rotations
Friday, December 23, 2011
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Core Circuit
3
Crossover Crunch-20 Each, Wrist Curl-15, Hip Bridge-15
Physioball Med-Ball Rotations
Push-up Hold
Forward Lune with 1 Rotation
Single Leg Bench Hip Raise
Band Pull-Aparts
10-15 lb. Med-Ball
8 Each
2
Hold At Bottom
:20
2
Hold 10 lb. Plate
8 Each
2
Hold at top for 3 seconds
8 Each
2
8
2
Week 3
Monday, January 2, 2012
Exercise
w/up
Hip Mobility
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Crossover Crunch-20, Toe Touches-20, Deadfish-15
Physioball Med-Ball Rotations
10-15 lb. Med-Ball
10 Each
2
10 Each
2
Split Squat Hold
:30
2
Single Leg Hip Bridge
10
2
8
2
Work set
Sets
8 Each
1
Kneeling Band Rotation
Wrist Rotations
5-10 lbs.
Wednesday, January 4, 2012
Exercise
w/up
Hip Mobility
w/up
Hydrants, Circles, Leg Kicks
Core Circuit
3
Side Plank Hip Raise-20, Regular Crunch-20, Single Leg Hip Raise-8 Each
Landmines
Speed
10
2
Chin-up Hold
:30
2
Wall-Sits
1:35
2
Pause at the top for 3 seconds
10
2
Back Against The Wall
8
2
Work set
Sets
8 Each
1
Single Leg Sprinter Hip Bridge
Thoracic Mobility
Friday, January 6, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Core Circuit
3
Side Crunch-20, Front Plank Hold-:35, Alternate Superman- 15 Each
Overhead Med-Ball Slams
Plate Upright Row
Single Leg Squat with Arm Reach
Wrist Flexion/Extensions
10-15 lb. Med-Ball
10
2
25 lb. Plate
10
2
4 Way
15
3
5-10 lbs.
8 Each
2
Week 4
Monday, January 9, 2012
Exercise
w/up
Hip Mobility
w/up
Work set
Sets
8 Each
1
Hydrants, Circles, Leg Kicks
Core Circuit
3
Crossover Crunch-20, Front Plank Hold-:40, Deadfish-15
Overhead Med-Ball Slams
Inverted Row
Forward Lunge with 1 Rotation
Single Leg Bench Hip Raise
Thoracic Mobility
10-15 lb. Med-Ball
10
2
3 Seconds on the way down
10
2
Hold 10 lb. Plate
10 Each
2
Shoulders on Bench
10
2
Back Against The Wall
8
2
Work set
Sets
8 Each
1
Wednesday, January 11, 2012
Exercise
w/up
Hip Mobility
w/up
Hydrants, Circles, Leg Kicks
Core Circuit
3
Side Plank Hold-:40, Russian Twist-20, Hip Bridge-15
Physioball Med-Ball Rotations
10-15 lb. Med-Ball
10 Each
2
10 Each
2
4 Way
15
3
5-10 lbs.
8 Each
2
Work set
Sets
8 Each
1
Kneeling Band Rotation
Single Leg Squat with Arm Reach
Wrist Flexion/Extensions
Friday, January 13, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Core Circuit
3
Side Crunch-20, Regular Crunch-20, Alternate Superman-15 Each
Physioball Med-Ball Rotations
10-15 lb. Med-Ball
8 Each
2
Inverted Row
3 Seconds on the way down
6-10
2
Side Lunge with 10 lb. Plate
Push Plate Away From You
10 Each
2
Single Leg Hip Bridge
Pause at the top for 5 seconds
10
2
8
2
Band Pull-Aparts
Week 5
Monday, January 16, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Side Plank Hip Raise-20, Wrist Curl-15, Deadfish-15
Landmines
Inverted Row
Speed
10
2
3 Seconds on the way down
6-10
2
1:35
2
Shoulders on Bench
10
2
2.5 lb. Plate
8
2
Wall-Sits
Bench Hip Raise
Letters: T/I
Conditioning
Week 1
Monday, December 19, 2011
Sprints
Sprint 50 Yards: 4 Times Recovery: Double the sprint time
Sprint 40 Yards: 4 Times Recovery: Double the sprint time
Sprint 30 Yards: 4 Times Recovery: Double the sprint time
Wednesday, December 21, 2011
300 Yard Shuttle
25 Yard Increments: Down and Back 6 Times
2 Repetitions
Friday, December 23, 2011
Stationary Bike
45 Minutes of Cardio
Warm-up for 5 minutes on level 6
1 Minute at level 12 @ 90 rpm
1 Minute at level 6 @ 70 rpm
Repeat 30 times
Cool-down for 5 minutes at level 7
Week 2
Monday, December 26, 2011
Shuttles
Sprint 60 Yards, Walk Back, Sprint 40 Yards Walk Back, Sprint 20 Yards Walk Back
Sprint 10 Yards Walk Back
5 Repetitions
Wednesday, December 28, 2011
300 Yard Shuttle
25 Yard Increments: Down and Back 6 Times
2 Repetitions
Friday, December 30, 2011
Stairmaster
30 Minutes of Cardio
Level: 6-7
Program Type: Hil or Random
Week 3
Monday, January 2, 2012
300 Yard Shuttle
25 Yard Increments: Down and Back 6 Times
2 Repetitions
Wednesday, January 4, 2012
2 Mile Run
Time: Less than 18 minutes
Friday, January 6, 2012
Shuttles
Sprint 50 Yards, Sprint Back, Sprint 40 Yards, Sprint Back, Sprint 30 Yards, Sprint Back
Sprint 20 Yards, Sprint Back
4 Repetitions
Week 4
Monday, January 9, 2012
Treadmill
40 minutes of cardio
5 minute job at 5.5 mph
10 minute jog at 6 mph
Alternating Sprinting and Jogging for 20 minutes
1 minute sprint at 9 mph
1 minute jog at 5.5 mph
5 minute run at 6 mph
*Treadmill stays moving the whole time
Wednesday, January 11, 2012
Sprint Series
Sprint 60 Yards, Walk Back: 4 Repetitions
Sprint 40 Yards, Walk Back: 4 Repetitions
Sprint 20 Yards, Walk Back: 4 Repetitions
Friday, January 13, 2012
300 Yard Shuttle
25 Yard Increments: Down and Back 6 Times
2 Repetitions
Week 5
Monday, January 16, 2012
300 Yard Shuttle
25 Yard Increments: Down and Back 6 Times
2 Repetitions