Transcript Blue Devil Women’s Golf Summer Program 2012 Blue Devils, Hopefully everyone did well on their final exams and is ready to start training for.

Blue Devil Women’s
Golf
Summer Program 2012
Blue Devils,
Hopefully everyone did well
on their final exams and is ready to
start training for the upcoming
season. Here is a 15 week lifting
and conditioning packet that will
best prepare you for the upcoming
season. It is important to realize
that you have Week 8 completely
off. If you have any questions feel
free to call or text me at 1-802-2999561. Good luck with everything in
the future and get ready for
another successful year.
-Coach Giampa
Lifting Notes
• Tempo
– Tempo: E-I-C
• E=Eccentric (Slow on the way down)
• I=Isometric (Hold)
• C=Concentric
• A tempo of:
– Tempo: 2-X-X= 2 seconds on the way
down
– Tempo: X-2-X= 2 second hold at the top
– If you have any questions feel free
to contact me at 1-802-299-9561.
Lifting
Week 1
Monday May 21, 2012
Exercise
w/up
Hip Mobility
w/up
Work set
Sets
8 Each
1
Hydrants, Circles, Leg Kicks
Core Circuit
3
Side Crunch- 20, Toe Touches- 20, Hip Bridge- 15
Vertical Jump
6
Plate Shoulder Press
3
Use 10 lb. Plate
12
Bar
12 Each
3
Use 10 lb. Plate
12 Each
3
Bench Hip Raise
Tempo: X-2-X
12
3
Shoulder Pre-Hab
Band Pull-Aparts
12
2
1
2
Work set
Sets
8 Each
1
Barbell Landmines
Split Squat with Rotation
Conditioning
300 Yard Shuttle
Rest 3 times the amount of time it took to complete
Tuesday, May 22, 2012
Exercise
w/up
Hip Mobility
w/up
Hydrants, Circles, Leg Kicks
Core Circuit
3
Side Plank Hip Raise- 10 Each, Wrist Curl- 10, Cobra- 15
Single Arm Barbell Push Press
Bar
Inverted Row
6 Each
3
12
3
Russian Twist with Plate Reach
Use 10 lb. Plate
12 Each
3
Step-up with Knee Drive
Hold 10 lb. Plate
12 Each
3
Hip Bridge (Ground)
Tempo: X-2-X
12
3
Grip/Wrist Work
DB Rotation
2
Conditioning
Tempo Runs
5:00
Half Field: Sprint Length, Jog Width
2
Week 1
Thursday, May 24, 2012
Exercise
w/up
Hip Mobility
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Side Crunch- 20, Front Plank Leg Raises- 10 Each, SL Hip Bridge- 8 Each
Single Leg Bench Push-offs
6 Each
Med-Ball Lying Chest Pass
Use 10-12 lb. Med-Ball
12
3
Med-Ball Side Pass
Use 10-12 lb. Med-Ball
12 Each
3
Hold 10 lb. Plate
12 Each
3
Tempo: X-2-X
12 Each
3
T's
6
2
5 Each
1
Forward Lunge with Rotation
Single Leg Bench Hip Raise
Shoulder Pre-Hab
Conditioning
Sprint Series
Sprint 60 Yards, Rest, Sprint 40 Yards, Rest, Sprint 20 Yards, Rest
Rest 3 times the amount of time it took to complete each distance
Friday, May 25, 2012
Exercise
w/up
Hip Mobility
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Side Plank Roll Unders- 10 Each, Toe Touches- 20, Deadfish- 15
Med-Ball Overhead Slams
12
3
30-40 lbs.
12
3
Med-Ball Physioball Rotation
Use 10-12 lb. Med-Ball
12 Each
3
Single Leg Squat Off Bench
Tempo: 2-X-X
12 Each
3
Elevated Hip Bridge (Feet on Platform)
Tempo: X-2-X
12
3
DB Flexion/Extension
6 Each
2
7 Mins
1
Lat Pulldown
Grip/Wrist Work
Conditioning
Continuous Run
Run Continuously
Week 2
Monday, May 28, 2012
Exercise
w/up
Hip Mobility
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Crossover Crunch- 20, Regular Crunch- 20, DBL Superman- 15
Single Arm Barbell Push Press
Lat Pulldown
Russian Twist with Plate Reach
Lateral Lunge with Rotation
Single Leg Hip Bridge (Ground)
Shoulder Pre-Hab
Bar
6 Each
3
30-40 lbs.
12
3
10 lb. Plate
12 Each
3
Use 10 lb. Plate
12 Each
3
Tempo: X-2-X
12 Each
3
Thoracic Mobility
6
2
1
2
Conditioning
Sprint Series
Sprint 60 Yards, Walk Back, Sprint 40 Yards, Walk Back, Sprint 20 Yards, Walk Back
Tuesday, May 29, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Side Plank Hold- :35, Toe Touches- 20, Deadfish- 15
Single Leg Bench Push-Offs
Plate Shoulder Press
Med-Ball Side Pass
Wall Sits
Elevated Single Leg Hip Bridge (Feet on
Platform)
Grip/Wrist Work
6 Each
3
Use 10 lb. Plate
12
3
Use 10-12 lb. Med-Ball
12 Each
3
No Weight
:45
3
Tempo: X-2-X
12 Each
3
DB Flexion/Extension
6 Each
2
Conditioning
Stationary Bike
1
1
2 min warm-up, Sprint 15 seconds, slow pace 15 seconds, Alternate for 10 mins, 2 min cool-
Week 2
Thursday, May 31, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Crossover Crunch- 20, Front Plank Hold- :35, Hip Bridge- 15
Med-Ball Overhead Slams
Use 10-12 lb. Med-Ball
12
3
No Tempo
12
3
Use 10-12 lb. Med-Ball
12 Each
3
Backwards Lunge with Rotation
Use 10 lb. Plate
12 Each
3
RDL
Use 25 lb. Plate
12
3
Y's
6
2
1
2
Inverted Row
Med-Ball Physioball Rotation
Shoulder Pre-Hab
Conditioning
Short Shuttles
Sprint 30 Yards, Sprint Back, Sprint 20 Yards, Sprint Back, Sprint 10 Yards, Sprint Back
Rest 3 times the amount of time it took to complete
Friday, June 1, 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- 15 Each, Regular Crunch- 20, Alt. Superman
Vertical Jump
No Weight
12
3
Use 10-12 lb. Med-Ball
12
3
No Weight
12
3
Use 10 lb. Plate
12 Each
3
Med-Ball Hip Raise
Tempo: X-2-X
12
3
Grip/Wrist Work
DB Rotation
6 Each
2
8 Mins
1
Med-Ball Lying Chest Pass
Full Sit-up with Prisoner Twist
Split Squat with Rotation
Conditioning
Continuous Run
Run Continuously
Week 3
Monday, June 4, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Side Plank Hold- :30, Regular Crunch- 20, SL Hip Bridge 8 Each
Single Leg Bench Push-Offs
Plate Shoulder Press
Med-Ball Side Pass
Step-ups with Knee Drive
RDL with Plate Reach
6 Each
3
Use 10 lb. Plate
12
3
Use 10-12 lb. Med-Ball
12 Each
3
Hold 10 lb. Plates
12 Each
3
Reach with 5 lb. Plate
12 Each
3
I's
6
2
1
3
Work set
Sets
8 Each
1
Shoulder Pre-Hab
Conditioning
150 Yard Shuttle
Rest 3 times the amount of time it took to complete
Tuesday, June 5, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Core Circuit
3
Crossover Crunch- 20 Each, Wrist Curl- 10, Deadfish- 15
Med-Ball Overhead Slams
Use 10-12 lb. Med-Ball
12
3
Tempo: 2-X-X
12
3
Med-Ball Physioball Rotation
Use 10-12 lb. Med-Ball
12 Each
3
Forward Lunge with Rotation
Use 10 lb. Plate
12 Each
3
Single Leg Med-Ball Hip Raise
Tempo: X-2-X
12 Each
3
Grip/Wrist Work
DB Rotation
6 Each
2
Inverted Row
Week 3
Thursday, June 7, 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- 15 Each, Prisoner Twist- 15, Alt. Superman- 15 Each
Vertical Jump
No Weight
12
3
Use 10-12 lb. Med-Ball
12
3
No Weight
12
3
Single Leg Squat Off Bench
Tempo: 2-X-X
12 Each
3
Bench Hip Raise
Tempo: X-2-X
12
3
Shoulder Pre-Hab
I,W's
6 Each
2
5
1
Work set
Sets
8 Each
1
Med-Ball Lying Chest Pass
Full Sit-up with Prisoner Twist
Conditioning
Long Sprints
60 Yard Sprints
Rest 3 times the amount of time it took to complete
Friday, June 8, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Core Circuit
3
Side Crunch- 20, Wrist Curl- 15, Y Superman- 15
Single Arm Barbell Push Press
Lat Pulldown
Bar
6 Each
3
40-50 lbs.
12
3
Bar
12 Each
3
Use 10 lb. Plate
12 Each
3
Tempo: X-2-X
12
3
DB Flexion/Extension
6 Each
2
9 Mins
1
Barbell Landmines
Lateral Lunge with Rotation
Hip Bridge (Ground)
Grip/Wrist Work
Conditioning
Continuous Run
Run Continuously
Week 4
Monday, June 11, 2012
Exercise
w/up
Hip Mobility
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Regular Crunch- 20, Russian Twist- 20, Superman- 15
Med-Ball Overhead Slams
Lat Pulldown
Med-Ball Physioball Rotation
Wall Sits
Single Leg Bench Hip Raise
Use 10-12 lb. Med-Ball
12
3
40-50 lbs.
12
3
Use 10-12 lb. Med-Ball
12 Each
3
No Weight
:45
3
Tempo: X-2-X
12 Each
3
T,Y,I,W
6 Each
2
1
2
Shoulder Pre-Hab
Conditioning
Shuttles
Sprint 50 Yards, Back, Sprint 40 Yards, Back, Sprint 30 Yards, Back, Sprint 20 Yards, Back,
Sprint 10 Yards, Back
Rest the same amount of time it took to complete
Tuesday, June 12, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Crossover Crunch- 20, Toe Touches- 20, Deadfish- 15
Vertical Jump
Plate Shoulder Press
Hold 10 lb. Plate
12
3
Use 15 lb. DB
12
3
12
3
Use 10 lb. Plate
12 Each
3
Tempo: X-2-X
12
3
DB Flexion/Extension
6 Each
2
Full Sit-up with Prisoner Twist
Backwards Lunge with Rotation
Elevated Hip Bridge (Feet on Platform)
Grip/Wrist Work
Week 4
Thursday, June 14, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Side Plank Roll Unders- 10 Each, Regular Crunch- 20, SL Hip Bridge- 8 Each
Single Arm Barbell Push Press
Inverted Row
Add 5 lbs.
6 Each
3
Tempo: 2-X-X
12
3
Bar
12 Each
3
Use 15 lb. Dumbell
12 Each
3
Tempo: X-2-X
12
3
Thoracic Mobility
6
2
1
2
Barbell Landmines
Split Squat with Rotation
Hip Bridge (Ground)
Shoulder Pre-Hab
Conditioning
Short Shuttles
Sprint 30 Yards, Sprint Back, Sprint 20 Yards, Sprint Back, Sprint 10 Yards, Sprint Back
Rest 3 times the amount of time it took to complete
Friday, June 15, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Side Plank Hold- :35, Wrist Curl- 15, Cobra- 15
Single Leg Bench Push-Offs
Med-Ball Lying Chest Pass
Russian Twist with Plate Reach
Step-ups with Knee Drive
RDL
Grip/Wrist Work
6 Each
3
Use 10-12 lb. Med-Ball
12
3
Use 15 lb. Plate
12
3
Hold 10 lb. Plates
12 Each
3
Use 25 lb. Plate
12
3
DB Rotation
6 Each
2
10 Mins
1
Conditioning
Continuous Run
Run Continuously
Week 5
Monday, June 18, 2012
Exercise
w/up
Hip Mobility
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Side Plank Hip Raise- 15 Each, Front Plank Hold- :40, Dead-15
Vertical Jump
Plate Shoulder Press
Hold 10 lb. Plate
12
3
Use 15 lb. Dumbell
12
3
12
3
Hold 15 lb. Dumbell
12 Each
3
Tempo: X-2-X
12 Each
3
Seated Row Scap Retracts
15
1
1
3
Work set
Sets
8 Each
1
Full Sit-up with Prisoner Twist
Forward Lunge with Rotation
Single Leg Hip Bridge
Shoulder Pre-Hab
Conditioning
300 Yard Shuttle
Rest 3 times the amount of time it took to complete
Tuesday, June 19, 2012
Exercise
w/up
Hip Mobility
w/up
Hydrants, Circles, Leg Kicks
Core Circuit
3
Side Crunch- 20, Front Plank Hold- :40, DBL Superman- 15
Single Arm Barbell Push Press
Add 5 lbs.
6 Each
3
Tempo: 2-X-X
12
3
No Weight
12 Each
3
Single Leg Squat Off Bench
Elevated Single Leg Hip Bridge (Feet on
Platform)
Tempo: 2-X-X
12 Each
3
Tempo: X-2-X
12 Each
3
Grip/Wrist Work
DB Rotation
6 Each
2
5:00
3
Inverted Row
Barbell Landmines
Conditioning
Tempo Runs
Half Field: Sprint Length, Jog Width
Week 5
Thursday, June 21, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Side Plank Hold- :40 Each, Regular Crunch- 20, Cobra- 15
Single Leg Bench Push-Offs
6 Each
3
Use 10-12 lb. Med-Ball
12
3
Russian Twist with Plate Reach
Use 15 lb. Dumbell
12 Each
3
Lateral Lunge with Rotation
Use 15 lb. Dumbell
12 Each
3
Use 25 lb. Plate
12
3
T,Y's
6 Each
2
5 Each
1
Med-Ball Lying Chest Pass
RDL
Shoulder Pre-Hab
Conditioning
Sprint Series
Sprint 60 Yards, Rest, Sprint 40 Yards, Rest, Sprint 20 Yards, Rest
Rest 3 times the amount of time it took to complete each distance
Friday, June 22, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Regular Crunch- 20, Crossover Crunch-20 Each, SL Hip Bridge- 8 Each
Med-Ball Overhead Slams
Lat Pulldown
Med-Ball Side Pass
Wall Sits
Med-Ball Hip Bridge
Grip/Wrist Work
Use 10-12 lb. Med-Ball
12
3
50-60 lbs.
12
3
Use 10-12 lb. Med-Ball
12 Each
3
No Weight
:45
3
Tempo: X-2-X
12
3
DB Flexion/Extension
6 Each
2
11 Mins
1
Conditioning
Continuous Run
Run Continuously
Week 6
Monday, June 25, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Side Crunch- 20 Each, Toe Touches- 20, Deadfish- 15
Single Arm Barbell Push Press
Lat Pulldown
Add 10 lbs.
5 Each
3
50-60 lbs.
10
3
Bar
10 Each
3
Use 15 lb. Dumbell
10 Each
3
Reach with 5 lb. Plate
10 Each
3
Lat Pulldown Scap Retracts
15
1
1
3
Barbell Landmines
Backwards Lunge with Rotation
RDL with Plate Reach
Shoulder Pre-Hab
Conditioning
Sprint Series
Sprint 60 Yards, Walk Back, Sprint 40 Yards, Walk Back, Sprint 20 Yards, Walk Back
Tuesday, June 26, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Crossover Crunch- 20, Front Plank Hold: 35, Same Side Superman- 15 Each
Single leg Bench Push-Offs
5 Each
3
Plate Shoulder Press
Use 15 lb. Dumbell
10
3
Russian Twist with Plate Reach
Use 15 lb. Dumbell
10 Each
3
Split Squat with Rotation
Use 15 lb. Dumbell
10 Each
3
Tempo: X-3-X
10 Each
3
DB Flexion/Extension
6 Each
2
Single Leg Med-Ball Hip Raise
Grip/Wrist Work
Conditioning
Stationary Bike
1
1
2 min warm-up, Sprint 15 seconds, slow pace 15 seconds, Alternate for 12 mins, 2 min cool-
Week 6
Thursday, June 28, 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, 15 Each, Wrist Curl- 15, Deadfish- 15
Med-Ball Overhead Slams
Use 12-15 lb. Med-Ball
10
3
Tempo: 3-X-X
10
3
Use 12-15 lb. Med-Ball
10 Each
3
Hold 15 lb. Dumbells
10 Each
3
Bench Hip Raise
Tempo: X-3-X
10
3
Shoulder Pre-Hab
I,W's
6 Each
2
1
3
Inverted Row
Med-Ball Side Pass
Step-ups with Knee Drive
Conditioning
Short Shuttles
Sprint 30 Yards, Sprint Back, Sprint 20 Yards, Sprint Back, Sprint 10 Yards, Sprint Back
Rest 3 times the amount of time it took to complete
Friday, June 29, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Side Plank Roll Unders- 15 Each, Regular Crunch- 20, Y Superman- 15
Vertical Jump
Hold 10 lb. Plate
10
3
Med-Ball Lying Chest Pass
Use 10-12 lb. Med-Ball
10
3
Med-Ball Physioball Rotation
Use 10-12 lb. Med-Ball
10 Each
3
Forward Lunge with Rotation
Use 15 lb. Dumbell
10 Each
3
Hip Bridge (Ground)
Tempo: X-3-X
10
3
Grip/Wrist Work
DB Rotation
6 Each
2
12 Mins
1
Conditioning
Continuous Run
Run Continuously
Week 7
Monday, July 2, 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, Cobra- 15
Single Leg Bench Push-Offs
5 Each
3
Plate Shoulder Press
Use 20 lb. Dumbell
10
3
Russian Twist with Plate Reach
Use 15 lb. Dumbell
10 Each
3
Single Leg Squat Off Bench
Tempo: 3-X-X
10 Each
3
Single Leg Bench Hip Raise
Tempo: X-3-X
10 Each
3
Band Pull-Aparts
12
2
1
4
Work set
Sets
8 Each
1
Shoulder Pre-Hab
Conditioning
150 Yard Shuttle
Rest 3 times the amount of time it took to complete
Tuesday, July 3, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Core Circuit
3
Side Crunch- 20, Russian Twist- 20, SL Hip Bridge- 8 Each
Med-Ball Overhead Slams
Use 12-15 lb. Med-Ball
10
3
Tempo: 3-X-X
10
3
Use 12-15 lb. Med-Ball
10 Each
3
Use 15 lb. Dumbell
10 Each
3
Elevated Hip Bridge (Feet on Platform)
Tempo: X-3-X
10
3
Grip/Wrist Work
DB Rotation
6 Each
2
Inverted Row
Med-Ball Side Pass
Lateral Lunge with Rotation
Week 7
Thursday, July 5, 2012
Exercise
w/up
Hip Mobility
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Side Crunch- 20, Front Plank Hold- :35, Superman- 15
Vertical Jump
Hold 10 lb. Plate
10
3
Med-Ball Lying Chest Pass
Use 10-12 lb. Med-Ball
10
3
Med-Ball Physioball Rotation
Use 10-12 lb. Med-Ball
10 Each
3
Use 10 lb. Plate
1:00
3
Tempo: X-3-X
10 Each
3
Thoracic Mobility
5
2
7
1
Work set
Sets
8 Each
1
Wall Sits
Single Leg Hip Bridge (Ground)
Shoulder Pre-Hab
Conditioning
Long Sprints
60 Yard Sprints
Rest 3 times the amount of time it took to complete
Friday, July 6, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Core Circuit
3
Side Plank Hold- :30 Each, Rocky Twist- 15, Cobra- 15
Single Arm Barbell Push Press
Lat Pulldown
Add 10 lbs.
5 Each
3
60-70 lbs.
10
3
10
3
Use 15 lb. Dumbell
10 Each
3
Tempo: X-3-X
10 Each
3
DB Flexion/Extension
6 Each
3
13 Mins
1
Full Sit-up with Prisoner Twist
Backwards Lunge with Rotation
Elevated Single Leg Hip Bridge (Feet on
Platform)
Grip/Wrist Work
Conditioning
Continuous Run
Week 8
Monday, July 9, 2012
Exercise
w/up
w/up
Work set
Sets
w/up
Work set
Sets
Off
Tuesday, July 10, 2012
Exercise
w/up
Off
Week 8
Thursday, July 12, 2012
Exercise
w/up
w/up
Work set
Sets
w/up
Work set
Sets
Off
Friday, July 13, 2012
Exercise
w/up
Off
Week 9
Monday, July 16, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Crossover Crunch- 20, Regular Crunch- 20, Hip Bridge- 15
Med-Ball Overhead Slam
Lat Pulldown
Med-Ball Side Pass
Split Squat with Rotation
RDL
Shoulder Pre-Hab
Use 12-15 lb. Med-Ball
10
3
60-70 lbs.
10
3
Use 12-15 lb. Med-Ball
10 Each
3
Use 15 lb. Dumbell
10 Each
3
Use 25 lb. Plate
10
3
Seated Row Scap Retracts
15
1
1
3
Conditioning
Shuttles
Sprint 50 Yards, Back, Sprint 40 Yards, Back, Sprint 30 Yards, Back, Sprint 20 Yards, Back,
Sprint 10 Yards, Back
Rest the same amount of time it took to complete
Tuesday, July 17, 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- 15, Toe Touches- 20, SL Hip Bridge- 8 each
Vertical Jump
Plate Shoulder Press
Med-Ball Physioball Rotation
Step-ups with Knee Drive
Med-Ball Hip Raise
Grip/Wrist Work
Hold 10 lb. Plate
10
3
Use 20 lb. Dumbell
10
3
Use 10-12 lb. Med-Ball
10 Each
3
Hold 10 lb. Plates
10 Each
3
Tempo: X-3-X
10
3
DB Flexion/Extension
6 Each
2
Week 9
Thursday, July 19, 2012
Exercise
Hip Mobility
w/up
w/up
Work set
Sets
8 Each
1
Hydrants, Circles, Leg Kicks
Core Circuit
3
Side Crunch- 20, Front Plank Hold- :35, Hip Bridge- 15
Single Arm Barbell Push Press
Inverted Row
Add 10 lbs.
5 Each
3
Tempo: 3-X-X
10
3
10
3
Use 15 lb. Dumbell
10 Each
3
Reach with 5 lb. Plate
10 Each
3
T,I's
6 Each
2
9
1
Work set
Sets
8 Each
1
Full Sit-up with Prisoner Twist
Forward Lunge with Rotation
RDL with Plate Reach
Shoulder Pre-Hab
Conditioning
Long Sprints
60 Yard Sprints
Rest 3 times the amount of time it took to complete
Friday, June 20, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Core Circuit
3
Side Plank Hip Raises- 15 Each, Toe Touches- 20, Y Superman- 15
Single Leg Bench Push-Offs
5 Each
3
Use 10-12 lb. Med-Ball
10
3
Bar
10 Each
3
Single Leg Squat Off Bench
Tempo: 3-X-X
10 Each
3
Single Leg Med-Ball Hip Raise
Tempo: X-3-X
10 Each
3
Grip/Wrist Work
DB Rotation
6 Each
2
14 Mins
1
Med-Ball Lying Chest Pass
Barbell Landmines
Conditioning
Continuous Run
Run Continuously
Week 10
Monday, July 23, 2012
Exercise
w/up
Hip Mobility
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Crossover Crunch- 20 Each, Front Plank Leg Raises- 10 Each, Cobra- 15
Vertical Jump
Hold 10 lb. Plate
10
3
Use 20 lb. Dumbell
10
3
Use 10-12 lb. Med-Ball
10 Each
3
Hug 20 lb. Dumbell
10 Each
3
Bench Hip Raise
Tempo: X-3-X
10
3
Shoulder Pre-Hab
Lat Pulldown Scap Retracts
15
1
1
4
Work set
Sets
8 Each
1
Plate Shoulder Press
Med-Ball Physioball Rotation
Lateral Lunge with Rotation
Conditioning
300 Yard Shuttle
Rest 3 times the amount of time it took to complete
Tuesday, July 24, 2012
Exercise
w/up
Hip Mobility
w/up
Hydrants, Circles, Leg Kicks
Core Circuit
3
Side Plank Roll Unders- 15 Each, Prisoner Twist- 15, Deadfish- 15
Single Arm Barbell Push Press
Add 10 lbs.
5 Each
3
Tempo: 3-X-X
10
3
10
3
10 lb. Plate
1:00
3
Hip Bridge (Ground)
Tempo: X-3-X
10
3
Grip/Wrist Work
DB Rotation
6 Each
2
8:00
2
Inverted Row
Full Sit-up with Prisoner Twist
Wall Sits
Conditioning
Tempo Runs
Half Field: Sprint Length, Jog Width
Week 10
Thursday, July 26, 2012
Exercise
w/up
Hip Mobility
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Crossover Crunch- 20 Each, Rocky Twist- 20, DBL Superman- 15
Single Leg Bench Push-Offs
Med-Ball Lying Chest Pass
5 Each
3
Use 10-12 lb. Med-Ball
10
3
Bar
10 Each
3
Hug 20 lb. Dumbell
10 Each
3
Tempo: X-3-X
10 Each
3
T,Y,I,W
6 Each
2
5 Each
2
Barbell Landmines
Backwards Lunge with Rotation
Single Leg Bench Hip Raise
Shoulder Pre-Hab
Conditioning
Sprint Series
Sprint 60 Yards, Rest, Sprint 40 Yards, Rest, Sprint 20 Yards, Rest
Rest 3 times the amount of time it took to complete each distance
Friday, July 27, 2012
Exercise
w/up
Hip Mobility
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Side Crunch- 20 Each, Regular Crunch- 20, SL Hip Bridge- 8 Each
Med-Ball Overhead Slam
Lat Pulldown
Russian Twist with Plate Reach
Split Squat with Rotation
Elevated Hip Bridge (Feet on Platform)
Grip/Wrist Work
Use 12-15 lb. Med-Ball
10
3
60-70 lbs.
10
3
15 lb. Dumbell
10 Each
3
Hug 20 lb. Dumbell
10 Each
3
Tempo: X-3-X
10 Each
3
DB Flexion/Extension
6 Each
2
15 Mins
1
Conditioning
Continuous Run
Run Continuously
Week 11
Monday, June 30, 2012
Exercise
w/up
Hip Mobility
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Crossover Crunch- 20 Each, Front Plank Leg Raises- 10 Each, Cobra- 15
Single Arm Barbell Push Press
Lat Pulldown
Add 15 lbs.
4 Each
3
60-70 lbs.
8
3
8
3
Hold 20 lb. Dumbells
8 Each
3
Tempo: X-4-X
8 Each
3
Thoracic Mobility
4
2
1
4
Full Sit-up with Prisoner Twist
Step-ups with Knee Drive
Single Leg Hip Bridge (Ground)
Shoulder Pre-Hab
Conditioning
Sprint Series
Sprint 60 Yards, Walk Back, Sprint 40 Yards, Walk Back, Sprint 20 Yards, Walk Back
Tuesday, July 31, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
2
Crossover Crunch- 15, Front Plank Hold- :30, Deadfish- 15
Single Leg Bench Push-Offs
Plate Shoulder Press
Barbell Landmines
Forward Lunge with Rotation
Elevated Single Leg Hip Bridge (Feet on
Platform)
Grip/Wrist Work
4 Each
3
Use 25 lb. Plate
8
3
Add 5 lbs.
8 Each
3
Hug 20 lb. Dumbell
8 Each
3
Tempo: X-4-X
8 Each
3
DB Flexion/Extension
6 Each
2
Conditioning
Stationary Bike
1
1
2 min warm-up, Sprint 15 seconds, slow pace 15 seconds, Alternate for 15 mins, 2 min cool-
Week 11
Thursday, August 2, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
2
Side Plank Roll Unders- 15 Each, Regular Crunch- 20, Cobra- 15
Med-Ball Overhead Slams
Inverted Row
Russian Twist with Plate Reach
Single Leg Squat Off Bench
RDL
Shoulder Pre-Hab
Use 15 lb. Med-Ball
8
3
Tempo: 4-X-X
8
3
Use 15 lb. Dumbell
8 Each
3
Tempo: 4-X-X
8 Each
3
Use 25 lb. Plate
8
3
Band Pull-Aparts
12
2
1
4
Conditioning
Short Shuttles
Sprint 30 Yards, Sprint Back, Sprint 20 Yards, Sprint Back, Sprint 10 Yards, Sprint Back
Rest 3 times the amount of time it took to complete
Friday, August 3, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
2
Side Crunch- 20 Each, Wrist Curl- 10, DBL Superman- 15
Vertical Jump
Hug 15 lb. Dumbell
8
3
Med-Ball Lying Chest Pass
Use 10-12 lb. Med-Ball
8
3
Med-Ball Side Pass
Use 12-15 lb. Med-Ball
8 Each
3
Hug 20 lb. Dumbell
8 Each
3
Med-Ball Hip Raise
Tempo: X-4-X
8
3
Grip/Wrist Work
DB Rotation
6 Each
2
16 Mins
1
Lateral Lunge with Rotation
Conditioning
Continuous Run
Run Continuously
Week 12
Monday, August 6, 2012
Exercise
Hip Mobility
w/up
w/up
Work set
Sets
8 Each
1
Hydrants, Circles, Leg Kicks
Core Circuit
3
Side Crunch- 20, Toe Touches- 20, Hip Bridge- 15
Single Leg Bench Push-Offs
Plate Shoulder Press
Barbell Landmines
4 Each
3
Use 25 lb. Plate
8
3
Add 10 lbs.
8 Each
3
25 lbs.
1:00
3
Reach with 10 lb. Plate
8 Each
3
Seated Row Scap Retracts
15
1
1
5
Work set
Sets
8 Each
1
Wall Sits
RDL with Plate Reach
Shoulder Pre-Hab
Conditioning
150 Yard Shuttle
Rest 3 times the amount of time it took to complete
Tuesday, August 7, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Core Circuit
3
Side Plank Hip Raise- 10 Each, Wrist Curl- 10, Cobra- 15
Med-Ball Overhead Slam
Use 15 lb. Med-Ball
8
3
Tempo: 4-X-X
8
3
Russian Twist with Plate Reach
Use 15 lb. Dumbell
8 Each
3
Backwards Lunge with Rotation
Hug 20 lb. Dumbell
8 Each
3
Single Leg Med-Ball Hip Raise
Tempo: X-4-X
8 Each
3
Grip/Wrist Work
DB Rotation
6 Each
2
Inverted Row
Week 12
Thursday, August 9, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Side Crunch- 20, Front Plank Leg Raises- 10 Each, SL Hip Bridge- 8 Each
Vertical Jump
Hold 15 lb. Plate
8
3
Med-Ball Lying Chest Pass
Use 10-12 lb. Med-Ball
8
3
Med-Ball Side Pass
Use 12-15 lb. Med-Ball
8 Each
3
Hug 20 lb. Dumbell
8 Each
3
Bench Hip Raise
Tempo: X-4-X
8
3
Shoulder Pre-Hab
T,Y's
6 Each
2
9
1
Work set
Sets
8 Each
1
Split Squat with Rotation
Conditioning
Long Sprints
60 Yard Sprints
Rest 3 times the amount of time it took to complete
Friday, August 10, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Core Circuit
2
Side Plank Hold- :30, Toe Touches- 20, SL Hip Bridge- 8 Each
Single Arm Barbell Push Press
Lat Pulldown
Med-Ball Physioball Rotation
Step-ups with Knee Drive
Hip Bridge (Ground)
Grip/Wrist Work
Add 15 lbs.
4 Each
3
70-80 lbs.
8
3
Use 10-12 lb. Med-Ball
8 Each
3
Hold 15 lb. Dumbells
8 Each
3
Tempo: X-4-X
8
3
DB Flexion/Extension
6 Each
2
17 Mins
1
Conditioning
Continuous Run
Run Continuously
Week 13
Monday, August 13, 2012
Exercise
w/up
Hip Mobility
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Side Plank Hold- :30, Regular Crunch- 20, SL Hip Bridge 8 Each
Med-Ball Overhead Slam
Lat Pulldown
Russian Twist with Plate Reach
Forward Lunge with Rotation
Single Leg Bench Hip Raise
Shoulder Pre-Hab
Use 15 lb. Med-Ball
8
3
70-80 lbs.
8
3
Use 15 lb. Dumbell
8 Each
3
Hug 25 lb. Plate
8 Each
3
Tempo: X-4-X
8 Each
3
Lat Pulldown Scap Retracts
15
1
Conditioning
Shuttles
1
4
Sprint 50 Yards, Back, Sprint 40 Yards, Back, Sprint 30 Yards, Back, Sprint 20 Yards, Back,
Sprint 10 Yards, Back
Rest the same amount of time it took to complete
Tuesday, August 14, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Crossover Crunch- 20 Each, Toe Touches- 20, Deadfish- 15
Vertical Jump
Hug 15 lb. Dumbell
8
3
Use 25 lb. Plate
8
3
Use 15 lb. Med-Ball
8 Each
3
Single Leg Squat Off Bench
Tempo: 4-X-X
8 Each
3
Elevated Hip Bridge (Feet on Platform)
Tempo: X-4-X
8 Each
3
Grip/Wrist Work
DB Rotation
6 Each
2
Plate Shoulder Press
Med-Ball Side Pass
Conditioning
Stationary Bike
1
1
2 min warm-up, Sprint 15 seconds, slow pace 15 seconds, Alternate for 15 mins, 2 min cool-
Week 13
Thursday, August 16, 2012
Exercise
w/up
Hip Mobility
w/up
Work set
Sets
8 Each
1
Hydrants, Circles, Leg Kicks
Core Circuit
3
Side Plank Hip Raise- 15 Each, Prisoner Twist- 15, Alt. Superman- 15 Each
Single Arm Barbell Push Press
Add 15 lbs.
4 Each
3
Tempo: 4-X-X
8
3
Use 10-12 lb. Med-Ball
8 Each
3
Lateral Lunge with Rotation
Hug 25 lb. Plate
8 Each
3
Single Leg Bench Hip Raise
Tempo: X-4-X
8 Each
3
T,Y,I,W
6 Each
2
1
4
Inverted Row
Med-Ball Physioball Rotation
Shoulder Pre-Hab
Conditioning
Short Shuttles
Sprint 30 Yards, Sprint Back, Sprint 20 Yards, Sprint Back, Sprint 10 Yards, Sprint Back
Rest 3 times the amount of time it took to complete
Friday, August 17, 2012
Exercise
Hip Mobility
w/up
w/up
Work set
Sets
8 Each
1
Hydrants, Circles, Leg Kicks
Core Circuit
3
Side Crunch- 20 Each, Toe Touches- 20, Hip Bridge- 15
Single Leg Bench Push-Offs
Med-Ball Lying Chest Pass
4 Each
3
8
3
8
3
25 lb. Plate
1:10
3
Tempo: X-4-X
8 Each
3
DB Flexion/Extension
6 Each
2
18 Mins
1
Use 10-12 lb. Med-Ball
Full Sit-up with Prisoner Twist
Wall Sits
Elevated Single Leg Hip Raise (Feet on
Platform)
Grip/Wrist Work
Conditioning
Continuous Run
Week 14
Monday, August 20, 2012
Exercise
w/up
Hip Mobility
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Side Plank Roll Unders- 15 Each, Toe Touches- 20, Deadfish- 15
Vertical Jump
Hold 15 lb. Dumbell
8
3
Use 25 lb. Plate
8
3
Use 15 lb. Med-Ball
8 Each
3
Backwards Lunge with Rotation
Hug 25 lb. Plate
8 Each
3
RDL
Use 25 lb. Plate
8
3
Band Pull-Aparts
12
2
1
5
Work set
Sets
8 Each
1
Plate Shoulder Press
Med-Ball Side Pass
Shoulder Pre-Hab
Conditioning
300 Yard Shuttle
Rest 3 times the amount of time it took to complete
Tuesday, August 21, 2012
Exercise
w/up
Hip Mobility
w/up
Hydrants, Circles, Leg Kicks
Core Circuit
3
Side Plank Hip Raise- 15, Toe Touches- 20, SL Hip Bridge- 8 each
Single Arm Barbell Push Press
Inverted Row
Med-Ball Physioball Rotation
Split Squat with Rotation
Med-Ball Hip Raise
Grip/Wrist Work
Add 15 lbs.
4 Each
3
Tempo: 4-X-X
8
3
Use 10-12 lb. Med-Ball
8 Each
3
Hug 25 lb. Plate
8 Each
3
Tempo: X-4-X
8
3
DB Flexion/Extension
6 Each
2
10:00
2
Conditioning
Tempo Runs
Half Field: Sprint Length, Jog Width
Week 14
Thursday, August 23, 2012
Exercise
Hip Mobility
w/up
w/up
Work set
Sets
8 Each
1
Hydrants, Circles, Leg Kicks
Core Circuit
3
Side Plank Hold- :35 Each, Russian Twist- 15, Cobra- 15
Single Leg Bench Push-Offs
Med-Ball Lying Chest Pass
4 Each
2
8
2
8
2
Hold 20 lb. Dumbells
8 Each
2
Reach with 10 lb. Plate
8 Each
2
Thoracic Mobility
8
2
5 Each
2
Use 10-12 lb. Med-Ball
Full Sit-up with Prisoner Twist
Step-ups with Knee Drive
RDL with Plate Reach
Shoulder Pre-Hab
Conditioning
Sprint Series
Sprint 60 Yards, Rest, Sprint 40 Yards, Rest, Sprint 20 Yards, Rest
Rest 3 times the amount of time it took to complete each distance
Friday, August 24, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Crossover Crunch- 20, Toe Touches- 20, SL Hip Bridge- 8 Each
Med-Ball Overhead Slam
Use 15 lb. Med-Ball
8
2
80-90 lbs.
8
2
Add 10 lbs.
8 Each
2
Forward Lunge with Rotation
Hug 25 lb. Plate
8 Each
2
Single Leg Med-Ball Hip Raise
Tempo: X-4-X
8 Each
2
Grip/Wrist Work
DB Rotation
6 Each
2
19 Mins
1
Lat Pulldown
Barbell Landmines
Conditioning
Continuous Run
Run Continuously
Week 15
Monday, August 27, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Work set
Sets
8 Each
1
Core Circuit
3
Side Plank Hip Raises- 15 Each, Prisoner Twist- 20, Hip Bridge- 15
Single Arm Barbell Push Press
Add 10 lbs.
4 Each
2
80-90 lbs.
8
2
Med-Ball Physioball Rotation
Use 10-12 lb. Med-Ball
8 Each
2
Single Leg Squat Off Bench
Tempo: 4-X-X
8 Each
2
Bench Hip Raise
Tempo: X-4-X
8
2
Shoulder Pre-Hab
T,Y,I,W
6 Each
2
1
2
Work set
Sets
8 Each
1
Lat Pulldown
Conditioning
300 Yard Shuttle
Rest 3 times the amount of time it took to complete
Wednesday, August 29, 2012
Exercise
Hip Mobility
w/up
w/up
Hydrants, Circles, Leg Kicks
Core Circuit
3
Crossover Crunch- 20 Each, Regular Crunch- 20, Deadfish- 15
Single Leg Bench Push-Offs
4 Each
2
8
2
8
2
Hug 25 lb. Plate
8 Each
2
Hip Bridge (Ground)
Tempo: X-4-X
8
2
Grip/Wrist Work
DB Rotation
6 Each
2
20 Mins
1
Plate Shoulder Press
Use 25 lb. Plate
Full Sit-up with Prisoner Twist
Lateral Lunge with Rotation
Conditioning
Continuous Run
Run Continuously