USM SUMMER WORKOUT WEEK 1 May 27-June 1

Here is the breakdown for the weekly workout. The lifting and plyometric program are listed. Week 1 for anaerobic and aerobic work is listed.

 If you have any questions about something, please contact me. A lot of exercises have multiple names.

USM’s workout 1^st week of the summer May 27-June 1

MONDAY – Aerobic and Lifting

TUESDAY – Aerobic/calisthenics

WEDNESDAY – Aerobic/ Lifting

THURSDAY – Plyometric

FRIDAY – cross training ( bike, swim, walk, tennis, etc.)

SATURDAY – Anaerobic

SUNDAY – rest and recovery

Early morning workouts – many high schools will have weight room open by 6:00am. Get there and get your workouts done. If you have to be at a job early ( by 7 am) then workout in evening. Be prepared for 6:00 am workouts in fall.

Warm up and do dynamics before any running workouts. Warm up jog/ bike before lifting.

WARM UP
	A   sprinters/jumpers					B    lifting days
	5 minute jog					5 Minute jog
	wall swings F - B					head circles
	wall swings S - S					shoulder circles
	ankling push offs					shoulder stretches
	straight leg shuffle					lateral bends
	spiderman/inchworm					toe touches
	A march					hamstring stretch
	High skip					quad stretch
	high knees					toe raises
	butt kickers
	carioca
	Front kickouts
	Side sliders
	Lunge/ hamstring
	backward skip

	LIFTING PROGRAM
	2 programs - one for weight room and one for body weight (use only if no access to a weight room)
	Column1	Column2	Column3	Column4	Column5	Column6	Column7	Column8	Column9	Column10
	June		45-70%
		Wt Room				Body Weight
	3x8	Snatch (throwers)
	3x8	cleans			3x12	squat jumps
	3x8	bench			3x10	push ups/clap
	3x8	1/2 squat			3x12	lunge steps
	3x10	Lunge step			3x10	pull ups
	3x10	upright row			3x15	milk jug rows
	3x10	leg ext			3x20	straight leg raises		add bag of wt. over ankle
	3x10	ham curls			3x5	Russian static bridge
	3x10	calf raises in, out, forward			3x10	calf raises in, out, forward
	Core 400:  2x20 for 40 total			10 exercises
		crunches,	hip ups,	side sit ups R & L,		Superman,	Bicycle	heel wiggles
		standing oblique		steam engine		legs vertical crunch
	Monster walks		theraband around ankles- squat 1/4 walk forward, backwards, sideways, pivots. 2x 25 steps each
	Planks:        front, side, side, back  x 30 seconds x 2 times move quickly from one  to another
	snatch	If you haven't snatched before, don't start now. We will learn in fall						Form is crucial.
	cleans	If you haven't cleaned before, don't start now. We will learn in fall. Technique is very important.
	milk jug rows		lift two milk jugs full of sand from knees to shoulders  driving elbows up and out
	Russian static bridge		on knees on pad, keep upper body straight, lean forward until collapse, try to hold at end.
			hook feet under couch, or have someone stand on them.

AEROBIC WORKOUTS

On Monday and Wednesday jog 2 miles before lifting. Do Core, Monster walks, and Planks.

On Tuesdays:

Week 1: 5 x 100 build ups on grass. Stop-turn, 50 jumping jacks, Run again. No rest except to reverse direction. Rest 5 minutes. Repeat.

On THURSDAYS do: PLYOMETRICS

See USM PLYOMETRIC PROGRESSION PAGES.

USE SMALL BOXES 6-18” to start.  Single leg hops use smallest box available 6” or use a step.

When you do Depth jumps use 18-24” box.

ankle hop	x6
single side-side ankle	x6
tuck knees up	x6
tuck heel kick	x6
barefoot sand hops	x6
split squat jump	x4
SLJ	x3
Standing Jump Reach	x3
over low barrier	x3
bunny hops	10 m x 4
frog hops power	10 m x 4
frog hops speed	10 m x 4
Skipping	10m x 2
backward skip	10 m x2
side skip big arms	10 m x2
front box on	10
across one foot on
switch feet run	20
pyramid box hops
30-60-90 sec	30
PLYOBALL
supine chest toss	2x10
lunge squat	2x5
heel kick overs	2x5
front flick & catch
over under legs	2x10
trunk twist	2x10
side throw	2x10
shot put kneeling	2x10
lateral bend	2X10
seated circles	2X5
hurdle extension	2X5
sit ups straight arm	3X10
cobra	2x5

On FRIDAY do:  CROSS TRAIN Your choice of activity.

Week 1-3       20 minutes

On SATURDAY do: ANAEROBIC  100 or less do on grass.

Week 1: 5 x 50, 5 x 20, 5 x 50 do on grass, on toes, running form.

THINGS YOU CAN MAKE or cheaply buy TO ENHANCE TRAINING

Pulling Sled – old tire with rope and belt.

Parachute – Large light weight material, cord from 4 corners to swivel to short cord to belt.

Sand – bag it for weight bags. Fill milk jugs for lifting.

Skipping rope to jump, partner resistance starts, resistance running.

Bungee cord/ theraband (walmart exercise area) : ankle strengthing exercises, hurdle leg resistance, throwing arm training, drive knee resistance. MONSTER WALKS.

6- 12” Widget hurdles  use 2x4’s  or pvc pipe and connections (2 upside down T’s with cross bar between them.)

PLyoball – I’ve previously inserted sand or water into basketballs. Use them outside.