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Phase 1 Workout

Phase 1 Workout. Week 2 Training Sessions. NAME. DATE. Heavy Lift Day. Exercise. Sets x Reps. Set 1. Set 2. Set 3. Set 4. Reps. Weight. Reps. Weight. Reps. Weight. Reps. Weight. Power Cleans. 3 x 6. 2 – 3 minutes rest. Back Squat. 4 x 10. 2 – 3 minutes rest.

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Phase 1 Workout

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  1. Phase 1 Workout Week 2 Training Sessions

  2. NAME DATE Heavy Lift Day Exercise Sets x Reps Set 1 Set 2 Set 3 Set 4 Reps Weight Reps Weight Reps Weight Reps Weight Power Cleans 3 x 6 2 – 3 minutes rest Back Squat 4 x 10 2 – 3 minutes rest DB Bench Set-Ups (Front) 3 x 8 2 – 3 minutes rest Romanian Dead Lift 3 x 8 2 – 3 minutes rest Incline DB Press on Exercise ball 3 x 8 2 – 3 minutes rest Lat Pulldown 3 x 8 2 – 3 minutes rest Crunches 1 x 30 Day One, Week TwoPeriodized Strength Training LPRFC Preseason Fitness Training 2007

  3. NAME DATE Day 2, Week 2 – SAQ & Core ** See Agility Ladder Diagrams. When running Agility Ladders, the exercise is performed twice per set. If performing this exercise when coaches are not present, please perform one of the alternate exercises. LPRFC Preseason Fitness Training 2007

  4. NAME DATE Day Three, Week 2Periodized Strength Training LPRFC Preseason Fitness Training 2007

  5. NAME DATE Day Four, Week 2S.A.Q. & Core Training LPRFC Preseason Fitness Training 2007

  6. NAME DATE Day Five, Week 2Periodized Strength Training LPRFC Preseason Fitness Training 2007

  7. Agility WorkDiagrams LPRFC Preseason Fitness Training 2007

  8. 5 meters Denotes Star-Jump, Burpee, Squat-thrust or Down-up Agility Circuit #1 5 meters backpedal 5 meters Shuffle to left Shuffle to right Sprint to finish END Sprints between cones sprint START Slalom Run 2 meters sprint 2 meters 2 meters 2 meters 15 meters

  9. Denotes Star-Jump, Burpee, Squat-thrust or Down-up 10 meters Agility Circuit #2 Agility Rope Ladder: Advance through ladder by putting two feet in each square, then one foot out This is the Icky Shuffle. Run between cone “gates” then backpedal around the deep cone and attack into the next gate. Decision Gate: If the coach moves left, you move right 5 meters END sprint Shuffle to left Shuffle to right 5 meters backpedal START sprint

  10. Denotes Star-Jump, Burpee, Squat-thrust or Down-up Basketball Court Agility #1Distances given are on a regulation size NCAA basketball court that measures 84’ from baseline to baseline. NOTE: The sprint lines are drawn across the court for clarity. However, this agility work is designed to be performed in a single-file line. 15.38 meters Sprint to opposite free-throw line END Sprint START Sprint Shuffle to left Backpedal Sprint Shuffle to right Sprint to opposite free-throw line Slalom around block and free-throw tabs, sprint to baseline 5.85 meters 7.07 meters 7.07 meters 5.85 meters 12.92 meters 25.85 meters

  11. Denotes Star-Jump, Burpee, Squat-thrust or Down-up Basketball Court Agility #2Distances given are on a regulation size NCAA basketball court that measures 84’ from baseline to baseline. 15.38 meters Sprint to workout partner END START Sprint to opposite free-throw line Decision Gate: If partner moves left, you move right Run into and backpedal out of block and tabs Shuffle to left Shuffle to right Backpedal Sprint 7.07 meters 7.07 meters 5.85 meters 12.92 meters 25.85 meters

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