Schedule for week of 6/30

Last week of complexes for the guys. Kat and Candace, you need to decide if you want to continue with the complexes, or if you want to do another lifting phase. If you want to do another lifting phase, then you need to decide if you want to do total fitness again (the same rep scheme as you did last time), or if you want to increase of decrease the reps. Generally I would suggest lowering reps if your goal is to lose weight/get stronger. Higher reps will increase size, but I understand that your shoulders maybe aren't strong enough to handle the higher weight that is necessary at the lower reps. My suggestion would probably be to continue doing the complexes for another month or two and reassess. You need to be working on shoulder rehab as well though. So, for this week, ladies are doing 3 sets of 9 and guys are sticking with 4x10. My schedule for the week...

Mon: Cobb Practice
Tue:
9x5 15 yard starts (vary starting position each set: falling, sitting, pushup, sideways, backwards, etc.)
BB, DB, or BW complex
BW Intervals or Countdowns from 9 (plyo pushup/squat jump)
Wed: Track workout
Thu:
5 10 yard shuttle runs
2x5 backpedal to sprint (10 to 20)
2x5 stadiums or hill runs
BB, DB, or BW complex
BW Intervals or Countdowns from 9 (plyo pushup/squat jump)
Fri: off
Sat: Repeat Track workout
Sun: off

Schedule for week of 6/23

Sorry for the late post, I was waiting for Fox's track workout so I knew what I needed to work around. Ladies, do 3 set of 8 of the complexes. If you do the bodyweight complex, you can substitute either 10 yard sprints or corkscrews for the burpees.

Here's my schedule for the week...
Mon: Cobb Practice
Tues:
2x5 10 yard falling starts
2x5 10 yard pushup starts
2x5 10 yard standing sideways starts
BB, DB, or BW complex (4x10)
Countdown (from 9) - plyo pushup/squat jump
Wed: Track workout at Life at 7pm
Thu: Summer League GOTW
Fri:
2x10 40 yard flying starts
BB, DB, or BW complex (4x10)
BW intervals (sumo squat, pullup, squat jumps, bicycles)
Sat: Rival Practice (light plyos, bounding, end with intervals)
Sun: Off

Schedule for week of 6/16

Everyone is now doing the complexes. Kat and Candace, you'll probably want to stick to the dumbbell complexes rather than the barbell complexes, to take it easy on your shoulders. I'm also listing a new complex, a bodyweight complex that you should be able to use. Ladies do 2 sets of 8 and do them 2-3 times per week. Guys are doing 3 sets of 10. Guys are taking Thu and Fri off for tryouts.

Bodyweight complex:
Horizontal Pullup
Jump Squat
Plyo Pushup (can do regular pushups if necessary)
Split Jump (can do split squat if necessary)
Burpee

Mon:
Cobb Practice
Tue:
10x10yd starts
8x10yd standing sideways starts (4 on each side)
5x20 yd backpedal to sprint (10 yd backpedal, turn and sprint)
BB, DB, or BW complex
BW intervals - Whatever Fox sends out for the week.
Wed:
Cobb Practice
Thu, Fri:
Off
Sat, Sun:
Tryouts

Schedule for week of 6/9

The ladies' workout is in the spreadsheet. This is your last week before moving on to something different. Guys we're doing the same basic deal as the last couple of weeks. Speed training, complexes, and an interval or countdown. Make sure you're really concentrating on form when doing the speed training. Here's my schedule, I know you guys have league to work around, so fit it in when you can.

Monday: Cobb Practice (7-9)
Tuesday:
10x10yd starts
5x10yd pushup starts
5x20 yd backpedal to sprint (10 yd backpedal, turn and sprint)
BB or DB complex
Countdown (from 8, plyo pushup and jump squat)
Wednesday: Cobb Practice (6-8)
Thursday:
2x30s arm swings
10x40yd flying start (10yd jog, 30yd sprint)
BB or DB complex
Bodyweight intervals (8x20/10: Jump squat, canoes, sumo squats, pushups)
Friday: off
Saturday: Practice at Grant Park.
Sunday: off

Schedule for week of 6/2

Most of us (everyone but Mati?) were bad last week and did no workouts. So, we're just going to repeat last week's workouts. Mati, if you want something different, you can go back 2 weeks and do that workout. I did forget part of the workouts last week, so I'll copy them below and add what I missed.

Mon: Cobb Practice

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)
8x20/10s Bodyweight Intervals (Pushup, Jump Squat, Crunches, Ankle Hops)

Wed:
Cobb Practice

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)
Coutdowns (From 7, plyo pushups and jump squats)

Fri: Off
Sat: Scrimmage or help the Ewalds move.
Sun: Off