Schedule for week of 1/7

Here is the schedule for next week. I have us scheduled for Tuesday, Wednesday and Friday. I figure we'll get together Tuesday at the LA Fitness at Atlantic Station at 8pm. Wednesday will be at Cumberland at 8 and we can play Friday by ear (can be Saturday if we want). No cardio this week. I'm hoping you're able to print out the workouts below. If you can't, or run into any other problems/suggestions, let me know. I'll try and start a post with basic exercise descriptions, if you have any questions on this week's exercises, we can go over them Tuesday.

1/8/2008
Exercise	1	2	3	4
Hang Jump Shrug	/ 5	/ 5	/ 5	/ 5
Front Squat	/ 10	/ 10	/ 10	/ 10
DB Bench Press	/ 10	/ 10	/ 10	/ 10
Push Jerk	/ 10	/ 10	/ 10	/ 10
Corkscrew	/ 10	/ 10	/ 10	/ 10
T Push and Hold	10	10	10	10

1/9/2008
Exercise	1	2	3	4
1 arm DB Snatch	/ 5	/ 5	/ 5	/ 5
Single Leg RDL	/ 10	/ 10	/ 10	/ 10
Cable Face Pull	/ 10	/ 10	/ 10	/ 10
Single Arm Pulldown	/ 10	/ 10	/ 10	/ 10
Canoe	/ 10	/ 10	/ 10	/ 10
4 Point Plank	30-45 Sec	30-45 Sec	30-45 Sec	30-45 Sec

1/11/2008
Exercise	1	2	3	4
Squat Jump	/ 5	/ 5	/ 5	/ 5
Forward Lunge	/ 10	/ 10	/ 10	/ 10
Dip	/ 10	/ 10	/ 10	/ 10
DB Alternating Press	/ 10	/ 10	/ 10	/ 10
Windshield Wiper	/ 10	/ 10	/ 10	/ 10
4 Point Supine Bridge	30-45 Sec	30-45 Sec	30-45 Sec	30-45 Sec

Scheduling

I'm trying to figure out what our default weekly schedule will look like, I'd like some feedback from you guys on this. Here's everything I'm trying to fit into one week:

3 weight training sessions (45-60 minutes)
2 cardio sessions (15-20 minutes)
1 SPSU Practice
1 gaming session

SPSU practice is Wednesday (or Monday), and it looks like Thursday is the best day for gaming, not ideal. We don't have to meet for each of the training sessions, but it's always better to do them with a partner. Also, the cardio sessions work best on off days, but you can do them after a weight training session once a week if you want.

I think I can manage the workouts so that we can train back to back days. Here is the schedule I suggest:

Monday: Weight training
Tuesday: Weight training
Wednesday: Cardio (SPSU Practice)
Thursday: (Gaming)
Friday or Saturday: Weight Training and Cardio
Sunday: Off

Or, we could do this:
Monday: Cardio (SPSU Practice)
Tuesday: Weight Training
Wednesday: Weight Training
Thurday: Cardio (Gaming)
Friday, Saturday or Sunday: Weight Training

DB Warmup Complex

Here is the dumbbell warmup complex:

5 DB High Pull - knees and hips bent, weights at knees. Extend and pull elbows up, bring weights up to shoulder level.
5 Hang Snatch - Same as high pull but drive the weights overhead.
5 Squat and Press - Weights at shoulders, squat down and back up. At the top, press the weights overhead.
5@ Bent-Over Alternating Row - Bent over with back straight, slight arch in lower back, knees slightly bent. Pull weight up to chest.
5 pushups - perform pushups while holding the dumbbells.
5@ core row - in pushup position on the dumbbells, pull one weight up to chest.

Giant Exercise List

Wood,
Can you post a quick description of all those exercises we did last week? I'd like to start trying some but can't remember more than a few.

"ROMANIA!"

Plyos

The program we are going to be using doesn't really have a plyometrics phase built in. Instead, it uses explosive exercises throughout. I have been thinking about how to work some plyos into the program, and came across this article that has some interesting points. Basically, the article says that most plyo programs have way too much volume and last too long. The article recommends two 3-5 week plyo routines a year. My current plan will give us 16 weeks of training, getting us to at least May. Depending on when tryouts are, I thought we could do some plyo training before tryouts, and then again before the series (depending on our results from the tryout training).

The article also talks about a sample program that is far less volume than we're used to. It only has:
3x3 Depth (they call them death) jumps - 3 both legs, 3 each individual leg.
3x3 Box jumps - same as depth
3x40yd sprints

The focus is on form and spending as little time in contact with the ground as possible.

Tonight, we dine in Hell!

I'm doing 300 at 8:00 tonight.

Sick as a dog

For this week, the plan is to train Monday, Wednesday, and Saturday. As for tonight, I am likely out, I got ridiculously sick last night. Wednesday we'll meet at the Atlantic Station LA Fitness.

My suggestion for training for the rest of the month is to work on strengthening weaknesses/injuries. I'm working on my shoulder and hip flexor. If you have any nagging injuries, really work on rehabbing those before we start up the program in January. For Wednesday, I was thinking we'd start going through some of the exercises we'll be doing next month. We'll use really light weight to figure out form, etc.

Hey Guys

Mati, Fox, and Sando,
I'll be using this blog to deliver your workouts weekly. If you have any questions, please feel free to post them here. The majority of our workout plan will be taken from Power Training by Robert dos Remedios. I will supplement regularly with other stuff though, and I'll try to reference it here. The plan is to do whatever you want for the rest of this month, and we'll start our new plan after the new year.

To anyone else who may stumble across this blog... I am not a personal trainer, use anything you find here at your own risk.