August - Week 4 - Medium Intensity Week
This is the final week of the program! Hopefully you should be feeling ready for the season to commence so make sure you really put in this week at home and in the nets and especially in any practice matches or trials you are attending. Hopefully this program will have given you an edge so take advantage of that!
One Core Session.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 15 reps holding each rep for 30 seconds (rest for 15secs between reps). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 60secs rest between sets.
One Upper Body Session.
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises) + Medicine Ball Tosses
3x sets of 40 secs continuous work on exercise A with minimal rest between exercises. Then 4 sets of 15 reps of Exercises B,C and D with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 3 sets of 30 on the Medicine Ball Toss.
One Lower Body Session.
Circuit of Exercises A-E
(Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 4 sets of each Exercise before moving to the next. 2 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 4x 70secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 4 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 4x45 secs continuous Box Jumps.Rest for 1 minute between exercises.
Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2 minutes between exercises)
A – Jog – High Knees - Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 8 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 8 Reps.
C – Jog – A-Skip - Sprint: 5m Jog – 20m A Skip – 15m Sprint. Walk back to recover. 6 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 15 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.
Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.
Endurance running
Fartlek circuit - Continuous for 20 minutes 3 times a week. Note modification of Fartlek Circuit.
At each corner of the circuit you will do 20 “Cone Taps”.
Side to side then forward then side to side again then scissors
Well, that's about it! I really hope you have felt like the program has given you a great preparation for the coming season. Good luck and keep working hard at your game and your fitness.
Remember - if you are get fit and stay fit, and you are technically sound - you will inevitably get opportunities at higher levels as the players you are competing with for spots get injured or cannot handle the workloads required to be successful!
All the very best!
JH
Wednesday, September 22, 2010
Wednesday, September 1, 2010
August Week 3 High Intensity (Wk 15 of Program)
August - Week 3 - High Intensity Week
This is the second last week of the program and the last week of high intensity training. As with all the high intensity weeks, you will feel a bit sore and tired this week. LISTEN TO YOUR BODY! If you are really sore in specific areas, it may be wise to ease up a bit – do some extra stretching and ice the area. Your priority now should be getting to your trials in the best shape possible. Having said that – if you have really put in throughout this program the soreness you experience should be manageable and you should be able to continue to train and trial at 100% effort.
Two Core Sessions. Minimum of 48 hours between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 15 reps holding each rep for 30 seconds (rest for 15secs between reps). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 3 sets of each exercise with 60secs rest between sets.
Two Upper Body Sessions. Minimum of 72 hours between sessions
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises) + Medicine Ball Tosses (See videos and Instructional post)
4x sets of 40 secs continuous work on exercise A with minimal rest between exercises. Then 5 sets of 15 reps of Exercises B,C and D with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 3 sets of 30 on the Medicine Ball Toss.
One Lower Body Session.
Circuit of Exercises A-E
(Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 6 sets of each Exercise before moving to the next. 2 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 4x 90secs Wall Sits; 6x 15 Skateboarders on each leg (swap legs after each set); 6 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 4x45 secs continuous Box Jumps.Rest for 1 minute between exercises.
Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2minutes between exercises)
A – Jog – High Knees - Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 8 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 8 Reps.
C – Jog – A-Skip - Sprint: 5m Jog – 20m A Skip – 15m Sprint. Walk back to recover. 6 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 15 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.
Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.
Endurance running –
Fartlek circuit - Continuous for 25 minutes 3 times a week. Note modification of Fartlek Circuit.
At each corner of the circuit you will do 20 “Cone Taps”.
Side to side then forward then side to side again then scissors
JH
This is the second last week of the program and the last week of high intensity training. As with all the high intensity weeks, you will feel a bit sore and tired this week. LISTEN TO YOUR BODY! If you are really sore in specific areas, it may be wise to ease up a bit – do some extra stretching and ice the area. Your priority now should be getting to your trials in the best shape possible. Having said that – if you have really put in throughout this program the soreness you experience should be manageable and you should be able to continue to train and trial at 100% effort.
Two Core Sessions. Minimum of 48 hours between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 15 reps holding each rep for 30 seconds (rest for 15secs between reps). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 3 sets of each exercise with 60secs rest between sets.
Two Upper Body Sessions. Minimum of 72 hours between sessions
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises) + Medicine Ball Tosses (See videos and Instructional post)
4x sets of 40 secs continuous work on exercise A with minimal rest between exercises. Then 5 sets of 15 reps of Exercises B,C and D with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 3 sets of 30 on the Medicine Ball Toss.
One Lower Body Session.
Circuit of Exercises A-E
(Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 6 sets of each Exercise before moving to the next. 2 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 4x 90secs Wall Sits; 6x 15 Skateboarders on each leg (swap legs after each set); 6 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 4x45 secs continuous Box Jumps.Rest for 1 minute between exercises.
Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2minutes between exercises)
A – Jog – High Knees - Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 8 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 8 Reps.
C – Jog – A-Skip - Sprint: 5m Jog – 20m A Skip – 15m Sprint. Walk back to recover. 6 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 15 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.
Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.
Endurance running –
Fartlek circuit - Continuous for 25 minutes 3 times a week. Note modification of Fartlek Circuit.
At each corner of the circuit you will do 20 “Cone Taps”.
Side to side then forward then side to side again then scissors
JH
Friday, August 20, 2010
August - Wk 2 (Wk 14 of Program)
August - Week 2 - Medium Intensity Week
We are now into the “home stretch”for the program! Hopefully you should be feeling fresh after a light work load last week so make sure you really put in this week and next as the program moves towards its conclusion. No extra sessions in the program – everyone will be doing sessions with their clubs and other programs now so FOCUS on doing your sessions in this program as well as you can!
One Core Session.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 15 reps holding each rep for 30 seconds (rest for 15secs between reps). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 60secs rest between sets.
One Upper Body Session.
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises) + Medicine Ball Tosses
3x sets of 40 secs continuous work on exercise A with minimal rest between exercises. Then 4 sets of 15 reps of Exercises B,C and D with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 3 sets of 30 on the Medicine Ball Toss.
One Lower Body Session.
Circuit of Exercises A-E
(Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 4 sets of each Exercise before moving to the next. 2 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 4x 70secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 4 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 4x45 secs continuous Box Jumps.Rest for 1 minute between exercises.
Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2minutes between exercises)
A – Jog – High Knees - Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 8 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 8 Reps.
C – Jog – A-Skip - Sprint: 5m Jog – 20m A Skip – 15m Sprint. Walk back to recover. 6 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 15 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.
Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.
Endurance running
Fartlek circuit - Continuous for 20 minutes 3 times a week. Note modification of Fartlek Circuit.
At each corner of the circuit you will do 20 “Cone Taps”.
Side to side then forward then side to side again then scissors
JH
We are now into the “home stretch”for the program! Hopefully you should be feeling fresh after a light work load last week so make sure you really put in this week and next as the program moves towards its conclusion. No extra sessions in the program – everyone will be doing sessions with their clubs and other programs now so FOCUS on doing your sessions in this program as well as you can!
One Core Session.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 15 reps holding each rep for 30 seconds (rest for 15secs between reps). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 60secs rest between sets.
One Upper Body Session.
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises) + Medicine Ball Tosses
3x sets of 40 secs continuous work on exercise A with minimal rest between exercises. Then 4 sets of 15 reps of Exercises B,C and D with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 3 sets of 30 on the Medicine Ball Toss.
One Lower Body Session.
Circuit of Exercises A-E
(Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 4 sets of each Exercise before moving to the next. 2 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 4x 70secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 4 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 4x45 secs continuous Box Jumps.Rest for 1 minute between exercises.
Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2minutes between exercises)
A – Jog – High Knees - Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 8 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 8 Reps.
C – Jog – A-Skip - Sprint: 5m Jog – 20m A Skip – 15m Sprint. Walk back to recover. 6 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 15 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.
Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.
Endurance running
Fartlek circuit - Continuous for 20 minutes 3 times a week. Note modification of Fartlek Circuit.
At each corner of the circuit you will do 20 “Cone Taps”.
Side to side then forward then side to side again then scissors
JH
Friday, August 6, 2010
Sports Quotes, Inspirational and Motivational
Thought some of you might have needed some extra feul now we are so far into the program. Have a look at this! Enjoy! JH
August Week 1 - Low Intensity (Wk 13 of Program)
August - Week One - Low Intensity Week
This is the last low intensity week. You should feel fit and fresh by the end of it (though as most people are starting club training some extra fitness sessions will probably find your week just as demanding as usual) If you are limiting yourself to just these sessions, take advantage of the light workload to freshen up and be ready to attack the final 3 weeks of the program!
One Core Session.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 12 reps holding each rep for 30 seconds (rest for 15secs between reps). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 60secs rest between sets.
One Upper Body Session.
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises) + Medicine Ball Tosses
3x sets of 30 secs continuous work on exercise A with minimal rest between exercises. Then 3 sets of 15 reps of Exercises B,C and D with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 3 sets of 30 on the Medicine Ball Toss.
One Lower Body Session.
Circuit of Exercises A-E
(Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 3 sets of each Exercise before moving to the next. 2 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 4x 70secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 3 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 4x40 secs continuous Box Jumps.Rest for 1 minute between exercises.
Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2minutes between exercises)
A – Jog – High Knees - Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 6 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 6 Reps.
C – Jog – A-Skip - Sprint: 5m Jog – 20m A Skip – 15m Sprint. Walk back to recover. 5 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 10 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.
Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.
Endurance running
Fartlek circuit - Continuous for 15 minutes 4 times a week.
At each corner of the circuit you will do 20 “Cone Taps”.
Side to side then forward then side to side again then scissors
JH
This is the last low intensity week. You should feel fit and fresh by the end of it (though as most people are starting club training some extra fitness sessions will probably find your week just as demanding as usual) If you are limiting yourself to just these sessions, take advantage of the light workload to freshen up and be ready to attack the final 3 weeks of the program!
One Core Session.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 12 reps holding each rep for 30 seconds (rest for 15secs between reps). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 60secs rest between sets.
One Upper Body Session.
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises) + Medicine Ball Tosses
3x sets of 30 secs continuous work on exercise A with minimal rest between exercises. Then 3 sets of 15 reps of Exercises B,C and D with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 3 sets of 30 on the Medicine Ball Toss.
One Lower Body Session.
Circuit of Exercises A-E
(Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 3 sets of each Exercise before moving to the next. 2 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 4x 70secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 3 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 4x40 secs continuous Box Jumps.Rest for 1 minute between exercises.
Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2minutes between exercises)
A – Jog – High Knees - Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 6 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 6 Reps.
C – Jog – A-Skip - Sprint: 5m Jog – 20m A Skip – 15m Sprint. Walk back to recover. 5 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 10 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.
Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.
Endurance running
Fartlek circuit - Continuous for 15 minutes 4 times a week.
At each corner of the circuit you will do 20 “Cone Taps”.
Side to side then forward then side to side again then scissors
JH
Wednesday, July 28, 2010
July Week 4 - Medium Intensity. Wk 12 of Program.
July - Week Four - Medium Intensity Week
Another medium-intensity week! Same program as July Week 2. This is the final weel of this phase of the program with the August Phase being genuine Pre-Season Activities. Lots more bowling and endurance work.
So make sure you do solid, technically sound sessions on Core, Legs and Upper Body.
Two Core Sessions with at least 2 days off between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 12 reps holding each rep for 20 seconds (rest for 15secs between rep). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.
One Upper Body Session.
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises) + Medicine Ball Tosses (See videos and Instructional post)
3x sets of 30 secs continuous work on exercise A with minimal rest between exercises. Then 3 sets of 15 reps of Exercises B,C and D with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 30 sets of 30 on the Medicine Ball Toss.
Directions for the Medicine Ball Toss are outlined in a separate post.
One Lower Body Session.
Circuit of Exercises A-E (Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 4 sets of each Exercise before moving to the next. 4 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 90secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 3 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 4x40 secs continuous Box Jumps.Rest for 1 minute between exercises.
See separate post for description of the PC Bowling Cone Drill!
Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2minutes between exercises)
A – Jog – High Knees Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 6 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 6 Reps.
C – A Skip – Jog - Sprint: 20m A Skip – 5m Jog – 15m Sprint. Walk back to recover. 5 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 10 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.
Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.
Endurance running –
Fartlek circuit - Continuous for 20 minutes 2 times a week. At each corner of the circuit you will do 20 “Cone Taps”. Side to side then forward then side to side again then scissors
JH
Another medium-intensity week! Same program as July Week 2. This is the final weel of this phase of the program with the August Phase being genuine Pre-Season Activities. Lots more bowling and endurance work.
So make sure you do solid, technically sound sessions on Core, Legs and Upper Body.
Two Core Sessions with at least 2 days off between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 12 reps holding each rep for 20 seconds (rest for 15secs between rep). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.
One Upper Body Session.
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises) + Medicine Ball Tosses (See videos and Instructional post)
3x sets of 30 secs continuous work on exercise A with minimal rest between exercises. Then 3 sets of 15 reps of Exercises B,C and D with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 30 sets of 30 on the Medicine Ball Toss.
Directions for the Medicine Ball Toss are outlined in a separate post.
One Lower Body Session.
Circuit of Exercises A-E (Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 4 sets of each Exercise before moving to the next. 4 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 90secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 3 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 4x40 secs continuous Box Jumps.Rest for 1 minute between exercises.
See separate post for description of the PC Bowling Cone Drill!
Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2minutes between exercises)
A – Jog – High Knees Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 6 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 6 Reps.
C – A Skip – Jog - Sprint: 20m A Skip – 5m Jog – 15m Sprint. Walk back to recover. 5 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 10 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.
Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.
Endurance running –
Fartlek circuit - Continuous for 20 minutes 2 times a week. At each corner of the circuit you will do 20 “Cone Taps”. Side to side then forward then side to side again then scissors
JH
Tuesday, July 20, 2010
July Week 3 - Week 11 of Program
July - Week Three - High Intensity Week
This is a high-intensity week! Check the reps I am asking you to complete. I know many of you are on holidays – but please try to stick to the program. If you do everything listed in the quantities I am prescribing you will be quite leg-weary at the end of the week! Stay focused and make sure you are doing all the stretching outlined in the weekly program.
The sessions at the Centre this week will involve some endurance, some form and some technical work. The season is only a month away from getting underway so your efforts now will be super important. Next month EVERYONE will be training so the work you can put in this month with give you an advantage.
Two Core Sessions with at least 2 days off between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 15 reps holding each rep for 20 seconds (rest for 15secs between reps). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.
One Upper Body Session.
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises)
+ Medicine Ball Tosses (See videos and Instructional post)
4x sets of 30 secs continuous work on exercise A with minimal rest between exercises. Then 4 sets of 15 reps of Exercises B,C and D with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 3 sets of 30 on the Medicine Ball Toss.
Directions for the Medicine Ball Toss are outlined in a separate post.
One Lower Body Session.
Circuit of Exercises A-E (Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 4 sets of each Exercise before moving to the next. 4 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 120secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 4 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 6x30 secs continuous Box Jumps. Rest for 1 minute between exercises.
See separate post for description of the PC Bowling Cone Drill!
Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2minutes between exercises)
A – Jog – High Knees Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 6 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 6 Reps.
C – A Skip – Jog - Sprint: 20m A Skip – 5m Jog – 15m Sprint. Walk back to recover. 5 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 10 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.
Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.
Endurance running –
Fartlek circuit - Continuous for 25 minutes 3 times a week. Note modification of Fartlek Circuit.
At each corner of the circuit you will do 20 “Cone Taps”.
Side to side then forward then side to side again then scissors
JH
This is a high-intensity week! Check the reps I am asking you to complete. I know many of you are on holidays – but please try to stick to the program. If you do everything listed in the quantities I am prescribing you will be quite leg-weary at the end of the week! Stay focused and make sure you are doing all the stretching outlined in the weekly program.
The sessions at the Centre this week will involve some endurance, some form and some technical work. The season is only a month away from getting underway so your efforts now will be super important. Next month EVERYONE will be training so the work you can put in this month with give you an advantage.
Two Core Sessions with at least 2 days off between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 15 reps holding each rep for 20 seconds (rest for 15secs between reps). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.
One Upper Body Session.
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises)
+ Medicine Ball Tosses (See videos and Instructional post)
4x sets of 30 secs continuous work on exercise A with minimal rest between exercises. Then 4 sets of 15 reps of Exercises B,C and D with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 3 sets of 30 on the Medicine Ball Toss.
Directions for the Medicine Ball Toss are outlined in a separate post.
One Lower Body Session.
Circuit of Exercises A-E (Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 4 sets of each Exercise before moving to the next. 4 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 120secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 4 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 6x30 secs continuous Box Jumps. Rest for 1 minute between exercises.
See separate post for description of the PC Bowling Cone Drill!
Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2minutes between exercises)
A – Jog – High Knees Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 6 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 6 Reps.
C – A Skip – Jog - Sprint: 20m A Skip – 5m Jog – 15m Sprint. Walk back to recover. 5 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 10 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.
Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.
Endurance running –
Fartlek circuit - Continuous for 25 minutes 3 times a week. Note modification of Fartlek Circuit.
At each corner of the circuit you will do 20 “Cone Taps”.
Side to side then forward then side to side again then scissors
JH
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