Incoming Freshman: 3 days a week
Day 1:
800 Meter jog warm-up lap
High Knees by 20 yards
Butt Kickers x 20 yard
B-Skip x 20 yards
Lunge Walk x 20 yards
Stretch
3 x 50 yard Build-up runs
3 x 30 yard Sprints
Weight Room:
Front Squat Warm up of 10 then 4 x 8 (Start off very light just getting used to the lift)
In between each set of Front Squat Rocket Jumps x 10
Incline Dumbell Bench Press 4 x 10
Upright Rows 3 x 10
Laying down Chest Flys 3 x 10
4 x 25 Crunches on Stability Ball
Day 2:
Same Warm up as Day 1 through Stretch
Frog Hops for Distance 2 x 30 yards
Frog Hops for Height 2 x 30 yards
Bounding (Left Left Right Right) 3 x 40 yards
Bounding (Cycles) 3 x 30 yards
Bounding (Knee Drive) 3 x 30 yards
Stability Ball Overhead Medicine Ball Toss 3 x 15
V-ups 2 x 20
3 x 25 stability ball crunches
Day 3:
Same Warm-up through Stretch
Back Squat Warm up of 10 then 3 x 10
In between each set of Back Squat rocket jumps x 10
Push Press 3 x 10
Tricep Extentions 3 x 10
Bicep Curls 3 x 10
4 x 25 Stability Ball Crunches
If you have any questions about any activity feel free to call Coach Jones...he will explain them too you.
Upperclassmen...this is the general suggestion. A strength specific suggestion will be posted next week.
Day 1:
Warm-up
5 x 50 yard build-ups
5 x 30 yard sprints
Weight Room:
Back Squat Warm-up of 10 then 4 x 8 Superset with Rocket Jumps x 10
Incline Bench Press Warm up of 10 then 4 x 10 Superset with push-ups x 15
DB Step-ups 3 x 10 each leg
Outside:
Frog Hops for distance 3 x 30 yards
LLRR Bounding 3 x 30 yards
Day 2:
Warm-up
5 x 100 yard build-ups
Stadium x 2
Bounding Cycles 3 x 30 yards
Bounding Knee Drive 3 x 30 yards
Stability Ball Med Ball Overhead throws 3 x 15
Bomb x 5
Day 3:
Warm-up
5 x 50 yard build-ups
3 x 50 yard sprints
Weight Room:
Hang Cleans warm up of 10 then 3 x 10 Superset with push press x 10
Lat Pull-downs 3 x 10
Upright Rows 3 x 10
Back Hyper machine sit-ups 3 x 25
Reverse Crunches 3 x 25
Assisted Dips and Pull-ups 3 x 10 each
Please feel free to add if you want and change sets and reps if you want…I just want you to talk with me about it first.
Strength Specific Training Days
(Suggested to only add one of these a week into your training)
Hammer Specific: Hang Cleans Warm-up of 10 8 then 5 x 5 (fast movements no stopping) Super set with Single arm DB Snatch x 5 each arm
DB Hang Snatch 3 x 8
Incline DB bench 3 x 8
Seated Plate wall twist 3 x 20
Lat Pull-downs 3 x 15
Lunge Walk twist with bar 3 x 15
Russian twist on back hyper machine 3 x 25 with weight
Decline sit up and Twist (Med Ball) 3 x 25
4 x 25 Crunches
Shot Specific: Incline bench Warm-up of 10 8 then 5 x 5 moderate weight but move it fast (superset with push-ups x 10)
Push Press 3 x 10
Assisted Dip/pull-ups 2 x 10 each
Flat Bench Alternating arm DB Press 2 x 12 each arm
Chest Flys 3 x 10
Tricep Extensions 3 x 10
Reverse Crunch 3 x 15
Stability Ball sit-up and chest press 3 x 20 (do downstairs on the cement walls)
Seated Crunch hold with Med ball touches 3 x 20
4 x 25 crunches
Discus Specific: Front Squat warm-up of 10 8 then 5 x 5 superset with rocket jumps x 10
Military DB press 3 x 10
Lunge/Squat Combo (very light) x 2
Overhead Snatch Grip Squats 3 x 10
Shoulder Complex (3 movements) 2 x 10 each
High Low Med Ball wall slams 2 x 15 (ask and I will show you)
Single arm Med ball slings 3 x 10 each arm (ask and I will show you)
Bicycle Abs 3 x 25
V-sits 3 x 15
4 x 25 crunches
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