9.26.14 Training Sessions (2)

Workout 1, General Preparation
400m Jog
Then:
“MF Leg Day”
10x Tempo Squats + 15m Lunge + 15m Walk Back
10x Jump Squats + 15m Lunge + 15m Walk Back
10x Split Jumps + 15m Lunge + 15m Walk Back
10x Burpees + 15m Lunge + 15m Walk Back
Then:
10-1 Explosive Step-up Ladder
Looks like…
10x Left + 10x Right
9x Left + 9x Right, etc.
Continue to 1 rep each leg
Then:
Headcutter Strength Ladder
10 reps each @ 30, 40, 50, 60, AHAP (50 total reps)
Then:
P1 10x Goblet Squat + 5m-10m-15m Shuttle with KB
P2 Rest
Switch, 3 rounds each
Then:
10x DB Lunge + 10 Calories ALL-OUT, player choice: Ski, Row, Airdyne
5 rounds
Then:
“Split Jumps to Hell”
1st Minute do 10x Split Jumps
2nd Minute do 20x Split Jumps
3rd Minute do 30x Split Jumps 
4th Minute do 40x Split Jumps
5th Minute do 50x Split Jumps
If you fail prior to 5th minute run 400m in less than 2:00
If if takes you longer than 2:00 minutes immediately do it again.
Then:
Go for a massage
 
Workout 2, Strength
Jog 400m
Then:
10x Tempo Squats + 15m Lunge + 15m Walk Back
10x Jump Squats + 15m Lunge + 15m Walk Back
10x Split Jumps + 15m Lunge + 15m Walk Back
10x Burpees + 15m Lunge + 15m Walk Back
Then:
4×8 RDL
Then:
100-Rep Challenge Back Squat 
Perform 100 reps in as few sets as possible. 
Every time athlete racks the bar perform 10x Heavy DB Man-Makers @ 2×30/20# DBs
Then:
1:30 ME Strict Toes-to-Bar
3 sets
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Drive through the front heel and ensure the back knee touches the floor. The weight is too heavy if you'll collapsing with each lunge.

Drive through the front heel and ensure the back knee touches the floor. The weight is too heavy if you’re collapsing with each lunge.

Make it heavy.

Make it heavy.

ALL OUT means ALL-OUT. It's only 10 Calories. Give it everything you have and rest as much as you need to to stay fast.

ALL-OUT means ALL-OUT. It’s only 10 Calories. Give it everything you have and rest as much as you need to stay fast. Robin digging in.

Davis is 14. He shows a focus and work ethic few boys his age show. He wouldn't be in here otherwise.

Davis is 14. He shows a focus and work ethic few boys his age show. He wouldn’t be in here otherwise. Rob (his father) looking on in the background.

After the warm up everyone knew they were in for it.

After the warm up everyone knew they were in for it.

Carry the KB any way you see fit.

Carry the KB any way you see fit for the shuttle.

 

FYF Pain Pics (no captions necessary).

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