Summer training has begun for us. The boys definitely took too much time off after spring practice. They still don't understand that voluntary workouts doesn't mean you don't show up. It means you still train like usual, but I simply don't run the workout session. Hard lesson to learn on Day1, but every year they seem to forget.
MONDAY
- Jumps: Broad x5 reps/Double Broad x 5 reps
- Speed Work: 10x10 yard sprint from various starting stances
- Hang Clean: 3x3 (135-225)
- Single-leg Hip Extensions: 3x5 each w/pause
- Trap Bar: 4x5 (60% is heaviest weight of the day)
- Planks: 4x60 seconds
- Trap Bar FSL: 3x5
- Pull-ups: 50/30 (linemen)
- DB Incline: 4x10
- T-Bar Row: 4x10
- Extra Work
- Push-ups/Dips: 50 each
- Shoulder 21's: 2x
- Curls: 50-100
- Sled Push: 6 trips x 40 yards (45+25 on sled) done in 10 minutes
TUESDAY
- Eagle Lake Hill: 10 reps in 30 minutes
WEDNESDAY
- MB Throws (Chest Pass/Overhead Pass/Underhand Pass/Rotational Pass/Overhead Backward Pass): 2 each
- 4 Quarter Agility Drill
- Push Press: 3x3
- Single-leg Hip Extension: 3x5
- Bench: 4x5 (60%)
- Pull-aparts: 2x25
- Bench FSL: 3x5
- DB Squat: 50
- RDL w/shrug: 3x10
- Hammer High & Mid Row: 2x10 each
- Extra Work
- Pull-ups (various grips): 50/30
- Push-ups/Dips: 50 each
- Sled Push: 6 trips x 40 yards w/1 plate in 10 minutes
THURSDAY
- Short Ladder
- 10x10 yards
- 8x20 yards
- 6x30 yards
- 4x40 yards
- 2x50 yards
FRIDAY
- Jumps: Broad x5/Double Broad x5
- Squat: 4x5 (60%)
- Single-leg Hip Extension: 3x5 each
- Squat FSL: 3x5
- Pull-ups: 50/30
- FBB or Close-grip Bench: 10/8/6/4/2
- DB Row: 4x10
- DB RDL w/shrug: 4x10
- Push-ups/Dips: 50 each
- Biceps: 50-100
- Sled: 6 trips x 40 yards w/ 2 plates in 10 minutes
This is Week 1. Weeks 2 and 3 are basically the same with changes in percentages (Week 1: 60%, Week 2: 70%, Week 3: 80%). I usually let them go for a RM on their last set (Squat, Bench, Trap Bar) on the 3rd week.
Workout 1 took 70 minutes (20 minutes: Dynamic Warm-up, Jumps, Sprints/40 minutes: Weight Room/10 minutes: Sled).
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