I don't think anyone has really done much lifting so far, so I'm repeating weeks 1 and 2 this week. No sprint training again this week. Also, next week was supposed to be an off week, but since we haven't been great about lifting, we're just going to do the same workouts again next week. After that, we'll start a new rep scheme. Hopefully by then things will have settled down enough that we'll be able to lift like we're supposed to.
Tues: Lift
Wed: Track
Thu: Lift
Starting Friday I'm out of town until Wed. Will run/lift when/where/what I can I guess.
Tuesday, July 22, 2008
Monday, July 14, 2008
Schedule for 7/14
Sorry, I didn't have time yesterday to build a new workout for us this week. If you are lifting this week (not sure anyone but me is going to), then just redo last week's. It should not be an issue to repeat exercises. I would try to get lifting in by Wed. Also, no sprint training this week. Here's my schedule...
Mon: Lifting
Tues: Practice
Wed: Lifting
Thu: Batman?
Fri: Philly
Sat and Sun: Dominate
Mon: Lifting
Tues: Practice
Wed: Lifting
Thu: Batman?
Fri: Philly
Sat and Sun: Dominate
Sunday, July 6, 2008
Phase 3
We start back lifting this week, but it's going to be a little different than last time. We're adding complex pairs. What this means is that after some of the exercises, you will do a second exercise that is a plyo working the same muscles. For example, you'll do a front squat for 6 reps, rest 20-30 seconds, then do 10 squat jumps (with no weight), then rest 90-120 seconds and do another front squat, etc. Hopefully it will be clear from the spreadsheet what to do. We're doing full body routines for this phase, twice a week. If you have time to fit in a 3rd lifting session, you can just repeat one of the posted workouts.
I know Fox and Mati particularly are going to have problems with scheduling due to summer league. You're probably going to have to just prioritize as I doubt you'll be able to fit everything in. We should still be doing sprint workouts before lifting. Here's my schedule for the week...
Mon: Cobb Practice
Tues:
3x5 1oy Falling Starts
2x10 Stadiums
Lift
Wed: Track workout
Thu:
2x10 40 yard flying starts
Lift
Fri: off
Sat/Sun: Midseason Tourney
I know Fox and Mati particularly are going to have problems with scheduling due to summer league. You're probably going to have to just prioritize as I doubt you'll be able to fit everything in. We should still be doing sprint workouts before lifting. Here's my schedule for the week...
Mon: Cobb Practice
Tues:
3x5 1oy Falling Starts
2x10 Stadiums
Lift
Wed: Track workout
Thu:
2x10 40 yard flying starts
Lift
Fri: off
Sat/Sun: Midseason Tourney
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