etowah strength and conditioning- week 8/6–8/10
DESCRIPTION
Etowah Strength and Conditioning- Week 8/6–8/10. Etowah Strength and Conditioning-Week 8/13-8/17. Etowah Weight Training- Week 1/30-2/3. Etowah Weight Training- Week 2/6-2/10. Etowah Weight Training- Week 2/13-2/17. Etowah Weight Training- Week 2/21 – 2/24. - PowerPoint PPT PresentationTRANSCRIPT
Etowah Strength and Conditioning- Week 8/6–8/10Monday Tuesday Wednesday Thursday Friday
Squats 5-5-5-5Feet Elevated Push up 4x10DB Bench 4x8DB RDL’s 4x10
Linear SpeedArm Drills 3x15 sec.1.Seated Arm Swings2.Standing Arm Swings
Bench press 5-5-5-5Wall Balls 4x10Power Pulls 5-5-5-5Swimmers Press 4x8Front Squats 5-5-5-5DB Bent Rows 4x10
Burst Training1.Sprint/BP2.Box Jumps(spd) 3.Chest Press4.Chargers /Side shuffle5.L-1ft hop/2ft hop
Power Cleans 5-5-5-5Dips 4x10Incline 5-5-5-5DB RDL 4x10
Hang Cleans 5-5-5-5Pull Ups 4x8
3. Dynamics4. Walls Runs5. Belly Starts x106. Starts 20 yds x107. Sprints 40 yds x 6
1. L-1ft run/2ft run2. L-skier hop/icky3. L-Scissors/1in-2
out4. H-1ft run/2ft run
DB Squat Jumps4x10Chin ups 4x8
10-10-10Knees to elbowsBig ScissorsBurpiesMason Twists
Static Stretch x 10+ min
25 x eachCrunchesLeg LiftsBig ScissorsRev. Crunches
5. H-side shuffle/Lateral Run
15-15-15Knee Ups/KTBBig ScissorsSplit Leg/Toe Touch
In/OutsPulse UpsMason TwistsLeg Climbs L and R
Static Stretch Rev. Crunches
Etowah Strength and Conditioning-Week 8/13-8/17Monday Tuesday Wednesday Thursday Friday
Squat Bench PressPower Pull5-5-5-5-5Work to 5 rep Max
Warm UpsWalking LungesInch WormsSpider man Walks
Bench PressHang CleanFront Squat5-5-5-5-5Work to 5 rep Max
Warm UpsWalking LungesInch WormsSpider man walksDynamics
Power CleanInclineOverhead Squats(light weight)5-5-5-5-5
Glute HamsGlute Ham Sit UpsBig ScissorsKnee Ups 10-10-10
DynamicsPlyometricsStanding Long JumpSingle leg RunSingle Leg Plyos
Glute HamsPush Ups2-way shoulder flyChin Ups10-10-10
PlyometricsStanding long jumpSingle leg runsSingle leg Plyos
Red Zone Workout
Static Stretch AcceleratorsSprint Progression10’s, 20’s, 30’s, 40’sWall WalksCore
Core In/OutsBig ScissorsHole PunchersLeg Lift/Hip Thrusts
Change of Direction Cone DrillsLadder/small hurdlesStatic Stretch
Etowah Weight Training- Week 1/30-2/3Monday Tuesday Wednesday Thursday Friday
Squats 4-4-4-4-4Feet Elevated Push up 5x10Military Press 4-4-4-4-4 DB Squat Jumps 5x10
Speed Tracs 3x15 sec/10 sec rest1.Sprint/BP2.Chest Press3.Rocket Jumps4.Ham Curls5.Chargers
Bench 4-4-4-4-4Wall Balls 5x8Hang Clean 4-4-4-4-4Bicep Curls 5x8per armFront Squat 4-4-4-4-4One Arm Rows 5x8
Red Zone Workout!The Wildcat10-1Knee Ups/Knees to bowsPush ups
PC 4-4-4-4-4Close Grip Push up5x8Incline 4-4-4-4-4Wall Balls 5x8Ball Slams?
Power Pulls 4-4-4-4-4Pull Ups 5x8
1. L-1ft run/2ft run2. L-skier hop/icky3. L-Scissors/1in-2
out4. H-1ft run/2ft run
DB Front Squat/PushPress w/10-35 lbsFor Time!
Overhead Squats5x8 (light)Plate Raises 5x8
Glute Ham Sit UpsLeg Lift/Hip thrustsKnee Ups/Knees to bows10-10-10
5. H-side shuffle/Lateral Run
25 x eachIn and outsHole PunchersBig ScissorsRev Crunches
COMPETE!
FINISH!
Red Zone Plyo workout 10-1Squat JumpsTuck JumpsSplit Jumps
Knee UpsSplit Leg Toe Touches R and LMason Twists
Static Stretch! Push Yourselves!
Etowah Weight Training- Week 2/6-2/10Monday Tuesday Wednesday Thursday Friday
Squats 3-3-3-3-32-way shoulder 5x10Bench 3-3-3-3-3Lunges 5x6 per leg
Speed Tracs 3x15 sec/10 sec rest1.Sprint/Side Shuff2. Rows
Bench 3-3-3-3-3Wall Balls 5x8Hang Clean 3-3-3-3-3CW push ups 5x8
Red Zone Plyo workout 10-1Squat JumpsTuck JumpsSplit Jumps
PC 3-3-3-3-3Tricep PD’s 5x8DB Incline 3-3-3-3-3Leg Ext 5x10
Power Pulls 3-3-3-3-3Chin Ups 5x8
3. Rocket Jumps4. Hip Flexors5. Standing A-skip
FS/PP 3-3-3-3-3One Arm Rows 5x8Per arm
Static Stretch!1.Mnt Pose L/R2.Split Ham/ Runners Pose L/R3.Cat Stretch
CW Squats 3-3-3-3-3Swimmer Press 5x10
25 of eachBurpiesTuck JumpsKnee Ups
1. MB-Seated CP2. MB-Seated PP3. MB-Side Rotation4. MB-OH throws
15-13-11Knee Ups/KTBWall BallsDB Swings
4. Butterfly5. Quad Stretch6. Plank/UD/DD7. Shoulders
15-15-15Knee Ups/KTBBig ScissorsSplit Leg/Toe Touch
Hole PunchersReverse CrunchesCalf RaisesFOR TIME!
5. Big scissors/mason twists
Rev. Crunches
Etowah Weight Training- Week 2/13-2/17Monday Tuesday Wednesday Thursday Friday
Squats 2-2-2-2-2Plyo Push ups 5x10Incline 2-2-2-2-22 way lunge 5x6
Speed Tracs4x15 sec/10 sec rest1.BP/Sprint2.Chest Press3.Rocket Jumps
Bench 2-2-2-2-2DB FS/PP 5x8Hang Clean 2-2-2-2-2Wide Push ups 5x10
Linear SpeedArm Drills1.Seated Arm Swings2.Standing Arm Swings
PC 2-2-2-2-2CW Push ups 5x10WG Bench 2-2-2-2-2Glute Hams/Leg Ext.6x8
Power Pulls 2-2-2-2-2Pull Ups 5x8
4. Donkey Kicks5. ChargersField Stations1. W Drill/SP-SP2. W Drill/SP-SH
CW Squats 2-2-2-2-2Swimmers Press 5x10
3. Dynamics4. Walls Runs5. Belly Starts x106. Starts 20 yds x107. Sprints 40 yds x 6
Overhead Squats5x62-way shoulders5x10
15-15-15BurpiesReverse CrunchesHole PunchersKnee Ups
3. H-1ft run/2 ft run4. H-2 ft jump/1 ft
hop5. H-Shuffle/Lateral
Run
25 of eachIn and OutsBicycle(25sec count)Big ScissorsGH Sit Ups
Static Stretch x 20 min 18-14-12Wall BallsBurpiesPush ups
In and OutsGH SitupsDB Swings
Leg Lift/Hip ThrustKnee UpsTrunk RotationsLeg Climbs L and R
Etowah Weight Training- Week 2/21 – 2/24Monday Tuesday Wednesday Thursday Friday
Presidents DayOFF!
Squats 1-1-1-1-1WG push ups 5x10DB Incline 1-1-1-1-1DB Squat Jumps 5x8
Speed Tracs5x10 sec/10 sec rest1.Sprint/BP2.Standing Bicep Curls
Bench 1-1-1-1-1Lateral Hurdle hops5x10PC 1-1-1-1-1Tricep Ext. 5x8
Ladder DrillsForm Running10x20’s6x40’s
Power Pulls 1-1-1-1-1Pull Ups 5x8
3. Rocket Jumps4. Hamstring Curls5. A skip,
Frankensteins, Side Lunges
Squat Jumps 5x6Chin Ups 5x8
Static Stretch!
10-1 The WildcatWall BallsKnee UpsHang Cleans (95, 115, 135 lbs)
1. In & outs/Bicycles2. Big Scissors/Hole
Punchers3. MB-Seated chest
Pass
3 Rounds: AMRAP30 second setsGH situpsPower pulls (95/135)Burpies
25 of eachIn and OutsHole PunchersBig ScissorsGH Sit Ups
4. MB-Seated Rainbow throws
5. MB-Partner situps
Leg Lift/Hip ThrustKnee UpsTrunk RotationsLeg Climbs L and R
Etowah Weight Training- Week 2/27-3/2Monday Tuesday Wednesday Thursday Friday
Squats 5-5-5-5-5Swimmers Press5x8DB Incline 5-5-5-5-5Lunges 5x6 per leg
Speed Tracs4x15 sec/10 sec rest1.Sprint/Side Shuff2.Rows3.Rocket Jumps
Bench 5-5-5-5-5GH/Leg ext. 4x10Hang Clean 5-5-5-5-5Plyo-Push ups 5x10
COD Drills1.Dynamics2.Plyos3.Line Drills4.W-Drill/Spr/Spr
PC 5-5-5-5-5Tricep Ext. 5x10DB Bench 5-5-5-5-5Wall Balls 5x12
Power Pulls 5-5-5-5-5Pull Ups 5x8
4. Donkey Kicks5. Green Bands-
Chargers/BP
CW Squats5-5-5-5-52-way shoulder flys5x12
5. W-Drill/Spr/Side Shuff
6. W-Drill/Spr/BP7. Reaction Drills8. Static Stretch
Squat Jumps 5x8Chin Ups 5x10
15-15-15-15Knees to elbowsGH SitupsRev. Crunches
1. L-1ft run/2ft run2. L-Scissors/2 in 2
out3. L-Hop scotch/Icky
shuffle
20-15-10-5DB SwingsCrunchesGH SitupsHole Punchers
25 of eachIn and OutsSplit leg toe touch L/RLeg Lifts
4. H-2 ft jump/side jump
5. H-Side shuffle/lateral run
CrunchesRev. CrunchesKnees to elbowsHeel Ups
Etowah Weight Training- Week 3/5-3/9Monday Tuesday Wednesday Thursday Friday
Squats 4-4-4-4-4DB Swings 5x15CG Bench 4-4-4-4-4Split Jumps 5x12
Speed Tracs4x15 sec/10 sec rest1.BP/Sprint2.Bicep Curls3.Rocket Jumps
Bench 4-4-4-4-4DB FS/PP 5x8Hang Clean 4-4-4-4-4Side Tri Rise 5x10Per arm
COD Drills1.Dynamics2.Plyos3.Line Drills4.W-Drill/Spr/Spr
PC 4-4-4-4-4WG Push ups 5x12DB Incline 4-4-4-4-4Leg Ext./GH 4x8
Power Pulls 4-4-4-4-4Pull Ups 5x8
4. Hip Flexors5. Burpies-AMRAP
OH Squats! 5x6Pull ups/Fat man Rows 5x8
5. W-Drill/Spr/Side Shuff
6. W-Drill/Spr/BP7. Reaction Drills8. Static Stretch
Squat Jumps 5x6Chin Ups 4x10
25 of eachIn and OutsBicyclesBig Scissors
1. Tire Squats (BW Squats)AMRAP
2. Wall Walks-30 reps
3. Push ups-AMRAP
Static Stretch!Yoga Routine1.Vinyasa2.RP/CP3.Warrior 1
2 Rounds of 25Knee UpsHole PunchersMason TwistsCrunches
Leg LiftsHeel UpsLeg Climbs L and RMason Twists
4. L-Skier hop/icky shuffle
5. L-lateral run/karayoke
4. Warrior 25.Lying Down HS6.Quads7.Calfs
Leg Climbs L and R
Trunk Rotations
Etowah Weight Training- Week3/12– 3/16
Monday Tuesday Wednesday Thursday FridaySquats 3-3-3-3-3Swimmers Press5x12CG Bench 3-3-3-3-3Split Jumps 5x12
Speed Tracs3x20 sec/10 sec rest1.Sprint/Side run2.Chest Press3.Rocket Jumps
Bench 3-3-3-3-3Leg Ext/GH 4x10Hang Clean 3-3-3-3-3Dips 5x10
COD Drills1.Dynamics2.Plyos3.Line Drills4.W-Drill/Spr/Spr
PC 3-3-3-3-3WG feet elevated push ups 5x12Incline 3-3-3-3-31arm DB snatch 5x8
Power Pull 3-3-3-3-3Pull ups 4x10
4. Ham. Curls5. Chargers-Sprint,
Side shuff. Karayoke
FSquat 3-3-3-3-3Bent Flys 5x10
5. W-Drill/Spr/Side Shuff
6. W-Drill/Spr/BP7. Reaction Drills8. Static Stretch
OH Squats 5x10Chin ups/Fat man Rows 4x10
The Wildcat 10-1Wall BallsKnees to elbowsHang Cleans
1. H-2 ft jump/side jumps
2. H-1 ft run/2 ft run3. MB-Parner situps
10-1Chin UpsPush ups to chestBurpies
9. Core routine 300-350 reps
Static Stretch!
4. MB-Pike pass/side rainbow throws
5. C-Big Scissors/Crunche
Etowah Weight Training- Week 3/19-3/23Monday Tuesday Wednesday Thursday Friday
Squats 2-2-2-2-22 way shoulder flys 5x12WG Bench 2-2-2-2-2DB FS/PP 5x8
Yoga Routine1.Mnt Pose2.Runners Pose3.Split Leg hamstring
Bench 2-2-2-2-2Tuck Jumps 5x12Hang Clean 2-2-2-2-2Plyo push ups 5x10
Form RunningArm DrillsBelly Starts10x10’s10x20’s
PC 2-2-2-2-2CW Push ups 5x12Incline 2-2-2-2-22 arm DB snatch 5x12
Power Pulls 2-2-2-2-2Pull ups 5x8
4. Right angle pose5. Etc.
CW Squats 2-2-2-2-2One arm Rows 5x10Per arm
5x40’s Squat Jumps 5x8Chin Ups 5x8
25 of each CrunchesRev crunchesLeg liftsPulse ups
Med Ball Core WorkPike-chest passPike Rainbow throwsPike-Mason TwistsIsometrics
Static Stretch! Core-250 Reps of your choice!
Hole punchersBig scissorsTrunk rotationsKnees to elbows
Leg climbs L and R
Etowah Weight Training- Week 3/26-3/30Monday Tuesday Wednesday Thursday Friday
Squats 1-1-1-1-1WG Push ups 5x15Military Press 5x102 way lunges 5x6Per leg
Speed Tracs4x15 sec/10 sec rest1.BP/Sprint2.Bicep Curls3.Rocket Jumps
Bench 1-1-1-1-1Bumper Drills 5x12Hang Clean 1-1-1-1-1Dips 5x12
10-1Squat JumpsTuck JumpsSplit Jumps
PC 1-1-1-1-1Tricep Ext. 5x8Bench 1-1-1-1-1Leg Ext/GH 4x10
Power Pulls 1-1-1-1-1Pull Ups 4x10
4. Hip Flexors5. A skip,
Frankensteins, Side Lunges
DB Squat jumps 5x8Chin Ups 5x8
Static Stretch! BW Squats 5x12DB Swings 5x15
Core WorkIn and OutsHole PunchersCrunchesRev. Crunches
1. Line Jumps 2. Tuck Jumps3. L-1ft run/2ft run4. L-Hop
scotch/skier hop
2 rounds of 25 GH SitupsLeg LiftsMason TwistsKnees to elbows
Core 250 reps of your choice!
Big ScissorsCrunchy FrogLeg Climbs L and RFire Hydrants L and R
5. L-scissors/2 in 2 out
Split Leg toe touches L and R
Kick Backs L and R
Etowah Weight Training- Week 4/9-4/13Monday Tuesday Wednesday Thursday Friday
Squats 5-5-5-5-5WG pushups 5x15CG Bench 5-5-5-5-5Leg Ext/GH 6x10
The Wildcat10 to 1Wall BallsKnee Ups/TTBHang Cleans 135 Lbs
Bench 5-5-5-5-5Tuck Jumps 5x15Hang Clean 5-5-5-5-5Plyo Push ups 5x12
Speed Tracs3x20 sec/10 sec rest1.Sprint/BP2.Chest Press
PC 5-5-5-5-52 way shoulder fly5x12Incline 5-5-5-5-5DB squat jump 5x12
Power pull 5-5-5-5-5Pull ups 5x8
Squat Jumps 5x10Swimmers press 5x12
3. Rocket Jumps4. Ham curls5. Chargers/BP
Front Squat 5-5-5-5-51 arm rows 5x10 per arm
25 of eachIn/outsBicycleCrunchy frogWL situps
3 rounds of 25CrunchesRev. CrunchesLeg LiftsHole Punchers
1. L-1 ft run/2 ft run
2. L-lateral shuff/2 in2out
3. L-Skier hop/icky
250 reps of your choice!
Leg climbs L and RLeg liftsPulse upsSeated pike pass x100
4. Pro shuttle x65. Star Drill x4
Etowah Weight Training- Week 4/16-4/20Monday Tuesday Wednesday Thursday Friday
Squats 4-4-4-4-4Wall Walks 5x15DB Bench 4-4-4-4-4RDL 5x12
Speed Tracs3x20 sec/10 sec rest1.Sprint/BP2.Chest Press
Bench 4-4-4-4-4Leg Ext./GH 6x8Power Pull 4-4-4-4-4Side Tri Rise 5x12 per arm
Speed Tracs3x20 sec/10 sec rest1.Sprint/ass. Side run2.Rows
PC 4-4-4-4-4Plate raises 5x12Incline 4-4-4-4-4DB Squat/Calf Raise5x12
HC 4-4-4-4-4Pull ups 5x8
3. Rocket Jumps4. Ham curls5. Chargers/BP
DB FS/PP 5x8(thrusters!)Dips 5x10
3. Rocket Jumps4. Hip Flexors5. A skip/FrankS/ Side Shuffle
CW Squats 5x10(light weight)Chin Ups 12-10-10-8-8
25 of eachIn/outsBicycleCrunchy frogWL situps
1. L-1 ft run/2 ft run
2. L-lateral shuff/2 in2out
3. L-Skier hop/icky
Core 250 reps of your choice!
1. Burpies2. Wall Walks x353. Line Drills4. Squat Jumps5. Pro shuttle x6
250 reps of your choice!
Leg climbs L and RLeg liftsPulse ups
4. Pro shuttle x55. Burpies Amrap
Seated rainbow passx100
Etowah Weight Training- Week 4/23-4/27Monday Tuesday Wednesday Thursday Friday
Squats 3-3-3-3-3DB military 5x10Incline 3-3-3-3-3DB RDL 5x10
Speed Tracs3x20 sec/10 sec rest1.Sprint/ass. Side run2.Rows
Bench 3-3-3-3-3Leg Ext./GH 6x8Power Pull 3-3-3-3-3Upright rows 5x10
Speed Tracs4x15 sec/10 sec rest1.BP/Sprint2.Bicep Curls
PC 3-3-3-3-3Plate raises 5x12Bench 3-3-3-3-3DB Squat/Calf Raise5x12
HC 3-3-3-3-3Pull ups 5x10
3. Rocket Jumps4. Hip flexors5. A Skip/Side
shuff/frankensteins
OH Squats 5x10Dips 5x10
3. Rocket Jumps4. Donkey kicks5. A skip/FrankS/ Side Shuffle
CW Squats 5x10(light weight)Chin Ups 12-10-10-8-8
25 of eachCrunchesRev. CrunchesTrunk RotationsLeg lifts
1. L-1 ft run/2 ft run
2. L-lateral shuff/2 in2out
3. L-Skier hop/icky
Core 250 reps of your choice!
1. Burpies2. Wall Walks x353. Line Drills4. Squat Jumps5. Pro shuttle x6
18-14-12Wall Balls BurpiesPush ups
Pulse upsKnees to elbowsCrunchy frogLeg climbs L and R
4. H-2 ft jump/1 ft hop L and R
5. H-1ft run/2 ft run
Static Stretch!
Sprayberry Weight Training- Week 4/30-5/4Monday Tuesday Wednesday Thursday Friday
Squats 2-2-2-2-2Wall Walks 5x12CG Bench 2-2-2-2-2Lunges 5x8 per leg
Free Day! Bench 2-2-2-2-2Leg Ext./GH 6x8Power Pull 2-2-2-2-2Pull Ups 5x8
Speed Tracs4x15 sec/10 sec rest1.BP/Sprint2.Bicep Curls
PC 2-2-2-2-2Plate raises 5x12Bench 2-2-2-2-2DB Squat/Calf Raise5x12
HC 2-2-2-2-2Bent Flys 5x10
Squat Jumps 5x8Dips 5x10
3. Rocket Jumps4. Donkey kicks5. A skip/FrankS/ Side Shuffle
CW Squats 5x10(light weight)Chin Ups 12-10-10-8-8
25-25-25CrunchesHole PunchersRev. CrunchesLeg Lifts
Core 250 reps of your choice!
1. Burpies2. Wall Walks x353. Line Drills4. Squat Jumps5. Pro shuttle x6
25 of eachAx SwingsKnees to elbowsGH SitupsBurpies
Static Stretch!CrunchesTrunk RotationsLeg climbs L and R