4.9.16 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
Jog 300m
Then:
5-minute locomotor warm-up outside (i.e. knee grabs, lunges, skips, carioca, etc.)
Then:
WORKOUT:
10-minutes of alternating 60m Sprints outside. If player can’t run do 30/30 AA Bike intervals either solo or alternating with a partner
Then:
4×10 “Spike” KBS, AHAP (to “prime” the hips)
Then:
10-1 KB Front Squat + 30s Wall Sit
Then:
30x DB Strict Press +
60x KBS @ 50/40 +
90x Mountain Climbers (left + right = 1 rep). Foot must come up to hand level. 
Then:
Cool Down

 

STRONGMAN TRAINING (WEST)
90s Max distance Yoke carry
3 sets, rest plenty
Then:
90s Max Reps Stone-to-Shoulder
3 sets, rest plenty
Then:
Grip

 

COACH’S COMMENTS
N/A

 

PHOTOS

Unilateral work is essential to identifying and correcting imbalances and weaknesses.

Unilateral work is essential to identifying and correcting imbalances and weaknesses.