Author Topic: Pre/in season 2.0  (Read 340 times)

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Offline ZACH

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Pre/in season 2.0
« on: July 30, 2018, 01:39:41 PM »
Camp starts for most programs ive been assisting in 2 weeks.  Most will have last team training sessions this week with active recovery protocal leading into camp.

Active recovery (recommended 2 x week, can be done daily) :
5 min dynamic warm up
10 min run - light pace
2 sets of 60 sec hindu squats and push ups
2 sets of 30 secs planks

Pre season camp
Most will weight train in camp, at least 3 days. 2 workouts give flexibility if schedule and recovery  also note minimal intensity and volume. This will be the base for in season as well.

"Work out A"
1. High box squat (+2 mat on parallel box )
--- 60% of estimated 1rm (85% of free squat)
--- 6x3 rest enough in group rotation est 45
secs
--- up weight 10lbs each week for 4 weeks
2.  Ab wheel 3x15 or planks 3x 40 secs
3. Pull ups 2 x amrap (as many reps as possible)

"Workout B"
1. Hang clean 8x2 "light" or close to 50% of est 1rm.
2. Dips + 2 arm dumbell row super set - 2x amrap for dips 2x20 for row
3. Leg raise or supported sit up 3x20





"Some athletes have division 1 dreams and jv work ethic" - random