Warmup: Foam rolling, Quad rocks, Indian clubs, 1/2 kneeling adductor, open hip t-spine rotation, March series, Pidgeon stretch, ankle mobs, leg swings
Workout:
- Band resisted long jumps: 3 x 5
- Band resisted starts: backpedal, lateral shuffles
- Med ball circuit: med ball ricochets, med ball chest pass, med ball side toss, soccer throw 2 x @ various weights
- Sled push: 8 x 20 seconds @ 205 lbs. w/40 seconds rest for recovery
Comments: I've finally started organizing my power training around the "concept" of horizontal or vertical emphasis and this was a horizontal day as all the movements were of horizontal orientation i.e jumps, throws, etc. I try to do a vertical and a horizontal plane power day each week as I believe each are critical to good all around power development.
Train hard and train smart!
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