Perhaps inspired by recently studying and watching DeFranco's and Smith" "Power!" DVD I did a power training session today. Though anyone who follows my blogs, tweets or newsletters knows I do 2-3 power sessions per week.
Warmup: Forearm wall slides, ankle mobs, Indian clubs, kneeling hip flexor, 1/2 kneeling adductor, Brettzel 1.0, sidelying t-spine
Workout: Band resisted long jumps- 3 x 4 ((90 sec. recovery); Box jumps-3 x 5 (90 second recovery); Med ball work-Ricochets 2 x 15 sec. w/ 4 lb. MB; MB chest pass-2 x 12 @ 6 lbs.; MB alt. hip toss-2 x 12 @ 6 lbs; MB soccer toss-2 x 10 @ 6 lbs.
10 x 50 yds. acceleration sprints w/ 75 second recovery.
Comments: Good training session with both upper and lower body power work as well as total body training (sprinting). Emphasis with MB work was on speed-strength.
Train hard and train smart!
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