10.7.16 Training Sessions (2)

 

GENERAL PREPARATION
MOVEMENT PREP:
T-Spine Mobility
Then:
10x Balancing Leg Swings
10x Iron Cross Kicks + 10x Scorpion Kicks
10/10 Single-Leg Glute Bridges
2×5 Band Tears
2×10 Dislocates
3x Hip Series, each
10x (5 each) Half-Bridges
Play with full bridges
3×5 Goblet Squats, climbing
2×5 Burpees
2x20s HS Hold, facing wall
Then:
WORKOUT:
IWT
Phase I:
12x Ball Slams, AHAP +
60s HARD Effort, any machine  +
2:00 Rest. 
3 sets
Then:
Phase II:
12x Alternating DB Box Step-ups @ 17-20,” AHAP +
60s HARD Effort, any machine +
2:00 Rest
3 sets
Then:
Phase III
1-7 Reverse Burpee Relay, two players
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
T-Spine Mobility
Then:
10x Balancing Leg Swings
10x Iron Cross Kicks + 10x Scorpion Kicks
10/10 Single-Leg Glute Bridges
2×5 Band Tears
2×10 Dislocates
3x Hip Series, each
10x (5 each) Half-Bridges
Play with full bridges
3×5 Goblet Squats, climbing
2×5 Burpees
2x20s HS Hold, facing wall
Then:
WORKOUT:
4×4 (each) Single-Leg DB Deadlifts, light to warm-up
Then:
6×1 Paused (3 sec) Front Squats, climbing
Then:
3x(10-12) “Elbow-Out” One-Arm DB Rows, off bench 
Then:
10x (each) Single-Arm KB Bottoms-up Press +
Side Plank – 30 sec each
4 sets
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

The DB Box Step-ups should be heavy enough to be challenging but not heavy enough you have to use the trail leg to push off.

The DB Box Step-ups should be heavy enough to be challenging but not so heavy  you have to use the trail leg to push off.