Wednesday: core, plyos, strength, lateral conditioningApr 27, 2011
Wednesday was a complete workout with several training components:
I went straight to the gym from the high school team's practice, so no dynamic warmup was necessary.
Things to note: strength training is becoming shorter and focused only on the essentials. Unlike last week I got an extra day in the gym this week so I divided it into upper and lower days.
Part 1: Core
I feel that I've been slacking a bit on my core training so I put it first today to give it the attention it deserves.
I did the following circuit three times:
- stability chops (50 lb, 14 reps)
- pallof press (40 sec)
- slow V-ups (10 reps)
Part 2: lateral plyos
- heiden hop and stick (3X5 each leg)
- single leg hops - over a cone instead of onto a step (3X6 each leg)
Part 3: Strength
- bench press
- assisted chin ups
- single arm incline dumbbell bench
- one arm dumbbell rows
Part 4: Conditioning
10 reps of 30 s work, 60 s rest. alternated between skater hops, shuffles, and 12 yard shuttle runs.
Ready to take the next step? Sign-up for my 6 week Sprint-Agility-Quickness program!
Get tips from me, in your inbox!
Join our mailing list to receive the latest news and updates from our team.
Don't worry, your information will not be shared.
We hate SPAM. We will never sell your information, for any reason.