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Phase 1 Workout. Week 2 Training Sessions. NAME. DATE. Heavy Lift Day. Exercise. Sets x Reps. Set 1. Set 2. Set 3. Set 4. Reps. Weight. Reps. Weight. Reps. Weight. Reps. Weight. Power Cleans. 3 x 6. 2 – 3 minutes rest. Back Squat. 4 x 10. 2 – 3 minutes rest.

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Phase 1 workout l.jpg

Phase 1 Workout

Week 2 Training Sessions


Day one week two periodized strength training l.jpg

NAME

DATE

Heavy Lift Day

Exercise

Sets x Reps

Set 1

Set 2

Set 3

Set 4

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Power Cleans

3 x 6

2 – 3 minutes rest

Back Squat

4 x 10

2 – 3 minutes rest

DB Bench Set-Ups (Front)

3 x 8

2 – 3 minutes rest

Romanian Dead Lift

3 x 8

2 – 3 minutes rest

Incline DB Press on Exercise ball

3 x 8

2 – 3 minutes rest

Lat Pulldown

3 x 8

2 – 3 minutes rest

Crunches

1 x 30

Day One, Week TwoPeriodized Strength Training

LPRFC Preseason Fitness Training 2007


Day 2 week 2 saq core l.jpg

NAME

DATE

Day 2, Week 2 – SAQ & Core

** See Agility Ladder Diagrams. When running Agility Ladders, the exercise is performed twice per set.

If performing this exercise when coaches are not present, please perform one of the alternate exercises.

LPRFC Preseason Fitness Training 2007


Day three week 2 periodized strength training l.jpg

NAME

DATE

Day Three, Week 2Periodized Strength Training

LPRFC Preseason Fitness Training 2007


Day four week 2 s a q core training l.jpg

NAME

DATE

Day Four, Week 2S.A.Q. & Core Training

LPRFC Preseason Fitness Training 2007


Day five week 2 periodized strength training l.jpg

NAME

DATE

Day Five, Week 2Periodized Strength Training

LPRFC Preseason Fitness Training 2007


Agility work diagrams l.jpg
Agility WorkDiagrams

LPRFC Preseason Fitness Training 2007


Agility circuit 1 l.jpg

5 meters

Denotes Star-Jump, Burpee, Squat-thrust or Down-up

Agility Circuit #1

5 meters

backpedal

5 meters

Shuffle to left

Shuffle to right

Sprint to finish

END

Sprints between cones

sprint

START

Slalom Run

2 meters

sprint

2 meters

2 meters

2 meters

15 meters


Agility circuit 2 l.jpg

Denotes Star-Jump, Burpee, Squat-thrust or Down-up

10 meters

Agility Circuit #2

Agility Rope Ladder:

Advance through ladder

by putting two feet in each

square, then one foot out

This is the Icky Shuffle.

Run between cone “gates”

then backpedal around the

deep cone and attack into

the next gate.

Decision Gate:

If the coach moves

left, you move right

5 meters

END

sprint

Shuffle to left

Shuffle to right

5 meters

backpedal

START

sprint


Slide10 l.jpg

Denotes Star-Jump, Burpee, Squat-thrust or Down-up

Basketball Court Agility #1Distances given are on a regulation size NCAA basketball court that measures 84’ from baseline to baseline.

NOTE: The sprint lines are drawn across the

court for clarity. However, this agility work is

designed to be performed in a single-file line.

15.38 meters

Sprint to opposite free-throw line

END

Sprint

START

Sprint

Shuffle to left

Backpedal

Sprint

Shuffle to right

Sprint to opposite free-throw line

Slalom around block

and free-throw tabs,

sprint to baseline

5.85 meters

7.07 meters

7.07 meters

5.85 meters

12.92 meters

25.85 meters


Slide11 l.jpg

Denotes Star-Jump, Burpee, Squat-thrust or Down-up

Basketball Court Agility #2Distances given are on a regulation size NCAA basketball court that measures 84’ from baseline to baseline.

15.38 meters

Sprint to workout partner

END

START

Sprint to opposite free-throw line

Decision Gate:

If partner moves

left, you move right

Run into and backpedal

out of block and tabs

Shuffle to left

Shuffle to right

Backpedal

Sprint

7.07 meters

7.07 meters

5.85 meters

12.92 meters

25.85 meters


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