Tuesday, May 21, 2013

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 1st 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)














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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.

1 comment:

Jan said...

I need to bookmark this. I am SO BAD about cross training!! Thanks for sharing!!