Schedule for week of 5/26

Kat and Candace, your workouts for the week are posted in the spreadsheet. Guys, we're similar to last week...

Mon: Pool workout

Tues:
Speedwork
2x30s arm swings
5x10y falling starts
5x40y flying starts (jog 10, sprint 40)
Barbell or Dumbbell Complex (3x8, 3 min rest between sets)

Wed:
TBA

Thurs:
Speedwork
5x10 falling starts
5x10 pushup starts
5x20 backpedal to sprint (backpedal 10 yards, turn, sprint 10 yards)
Barbell or Dumbbell Complex (3x8, 3 min rest)

Fri: Off
Sat: Open Tryouts
Sun: Off

Schedule for week of 5/19

Kat and Candace, your workouts for the week are posted to the spreadsheet. Guys, we're starting phase 2. We're going to focus more on conditioning for the next month or so. I may throw in a regular lifting session now and then, but we're mostly going to be doing the complexes and intervals. We should be able to maintain our strength gains, and really work on building an endurance base for the season. We'll also go ahead and start doing some light speed-training work before the workouts.

Mon:
Cobb Practice

Tues:
Speed work (warmup first, rest as needed)
5x20y sprints
5x10y starts (standing)
5x10y starts (from pushup)
5x10y starts (seated)
Barbell Complex - 3 sets, 8 reps.
Power High Pull
Push Press
Good Morning
Alternating Lunge
Barbell Rollout
Bodyweight Intervals - 8x20/10
RDL (w/weight)
Core Row (w/weight)
Sumo Squats
Bicycles

Wed:
Cobb Practice

Thu:
Speed work (warmup first, rest as needed)
2x30s arm swings
10x10y falling starts
10x40y flying starts (jog 10, sprint 40)
DB Complex - 3 sets, 8 reps, 3 minutes rest between reps
Curl-Lunge-Press
RDL
Alternating Row
Jump Squat
Pushup + Row
Countdown - do 7 of each, then 6, etc. switching between exercises. 2 sets, 3 minutes between sets. Try to keep rest between exercises to 10 seconds or less.
Plyo Pushup (clap if you can)
Jump Squat

Fri: off
Sat: Scrimmage at spsu, is anyone in town? Otherwise off.
Sun: off

Phase 2

It's time to start thinking about what we're going to do next (ladies may want to skip to the end). The guys have finished Phase 1 which was a Men's Health Power Training push/pull 3 day overall fitness workout. We would like to finish up a phase the week before Regionals, so that we're peaking at the right time (we'll also try and have a mini-peak at Nationals). That means we should start that 'Final' phase around the beginning of July. That gives us a month and a half for Phase 2.

Phase 2 thoughts:

• I am leaning towards a full body, 2 day hypertrophy workout. This will allow us to add some muscle before we start the Final Phase and will also help us work on form.
• I really want to work on conditioning, and start adding some plyos in.
• Mondays and Wednesdays will be Cobb Practice days, and we'll have plyos and conditioning on those days.
• I'd also like to start doing some sprint/speed work.
• We can add 'complexes' to our lifting, which basically adds plyos.

Suggested Schedule:
Mon - Practice (plyos, conditioning)
Tues - Sprint training and lift
Wed - Practice (plyos, conditioning)
Thu - Sprint training, reaction drills
Fri, Sat, or Sun - Complex lifting, conditioning

Final Phase thoughts:

• I'm thinking full body, 3 day strength workouts. This means lower reps, higher weight.
• If we have a tourney, we'll skip one day of strength workouts.
• We'll continue plyos throughout, increasing the intensity. Conditioning will also continue throughtout, but we'll transition to more speedwork and less conditioning as the phase goes along.

Suggested Schedule:
Mon: Cobb Practice (plyos, conditioning)
Tues: Sprint Training, lifting
Wed: Cobb Practice (plyos, conditioning)
Thu: Sprint Training, lifting
Fri: Off
Sat: Rival Practice (conditioning), complex lifting
Sun: Off

For those playing Summer League, you'll have to alter the schedule since you probably can't lift on Tue/Thu. There's really no way to fit the Mon/Wed practices in with Summer League, so you'll have to decide what you want to focus on and figure that out. If you want some help coming up with a schedule, let me know.

For the ladies - You've got 3 more weeks left on the current full body, 2 day fitness workout. What do you want to do moving forward? Coach Dos has 3 different programs. Fitness (which you've been doing), Strength (which is lower reps, higher weight), and Hypertrophy (which is higher reps, lower weight, intended to increase muslce size). Over the next few weeks will be a good time to reassess your goals. I'm more than happy to continue creating programs from Coach Dos, or trying to come up with new stuff for you if you want, but I'll need info from you about what you're hoping to accomplish.

Thanks!

Off week before Spring EOS

All we've got this week is Monday's practice. Feel free to do some cardio around Wednesday, but I'd take Thurs and Fri off.