Weeks 10, 11 and 12

Weeks 10-12 - (see videos below for instructions and demonstrations)

Day 1

1. Pogo Jump - 3 x 10 reps
Iso/Speed Complex
2A. Iso Squat Narrow - 5 x 10 seconds
2B. Wall Sprints - 5 x 10 ea. leg
Tempo/Shock Complex
3A. Elevated Reverse Lunge - 3 x 10 ea. leg
3B. Split Lunge Jumps - 3 x 10 total
4. Lateral Broad Jump - 3 x 10 total
5. Crunch Holds - 3 x 30 seconds

 

Day 2

1. Towel Row - 3 x 10

Iso/Speed Complex

2A. Iso Decline Push Up - 5 x 10 seconds

2B. Decline Push Up - 5 x 10

Tempo/Shock Complex 

3A. Wide Row - 3 x 5

3B. Narrow Row - 3 x 5

4. Handstands - 3 x 10 seconds

 

Day 3

1. Power Skip for Distance - 3 x 20 yards

Iso/Speed Complex

2A. Iso Single Squat - 5 x 10 seconds ea.

2B. Box Jump - 5 x 10

Tempo/Shock Complex

3A. Side to Side Squat - 3 x 10

3B. Broad Jump - 3 x 5

4. Single Leg Reach - 3 x 10 ea. leg

5. Sprinter Sit Ups - 3 x 20

Day 4

1. Inverted Row Narrow - 3 x 10

Iso/Speed Complex

2A. Iso Inverted Row Wide - 5 x 10 seconds

2B. Rope Climb - 5 x 1

Tempo/Shock Complex

3A. Side to Side Push - 3 x 10 total

3B. Walkout Push Up - 3 x 5

4. Plank Press Ups - 3 x 10 total

 

Weeks 8 and 9

Weeks 8 and 9 - (see videos below for instructions and demonstrations)

Day 1

1. Double Jump - 10 reps
Iso/Speed Complex
2A. Isometric Wall Sits - 5 x 10 seconds
2B. Single Leg High Knee - 5 x 10 yards
Tempo/Shock Complex
3A. Bulgarian Split Squat - 3 x 10 ea. leg
3B. Single Leg Triple Jump - 3 x 5
4. Lateral Hurdle Jump - 3x10 ea. leg
5. Dragon Flag - 3 x 5

 

Day 2

1. Inverted Row Supinated - 3 x 10

Iso/Speed Complex

2A. Iso Staggered Push Up - 5 x 10 seconds

2B. Staggered Push Up - 5 x 10 total

Tempo/Shock Complex

3A. Chin Up - 3 x 5

3B. Pull Up - 3 x 5

4. Wall Walk - 3 x 5

Day 3

1. Single Leg Approach Box Jump - 3 x 5 reps ea. leg
Iso/Speed Complex
2A. Iso Elevated Reverse Lunge - 5 x 10 seconds
2B. Seated Box Jumps - 5 x 10
Tempo/Shock Complex
3A. Narrow Squat - 3 x 10
3B. Depth Jumps - 3 x 5
4. Buddy Hamstrings - 3 x 10
5. Hanging Windshields - 3 x 5 reps ea.

 

Day 4

1. Side to Side Pull Ups - 3 x 4

Iso/Speed Complex

2A. Iso Inverted Row Supinated - 5 x 10 seconds

2B. Inverted Row Supinated - 5 x 10

Tempo/Shock Complex

3A. Spiderman Push Up - 3 x 10

3B. Rebound Push Up - 3 x 5

4. Pike Push Up - 3 x 10

Preseason is upon us

The preseason is upon us for the boys. For the girls, it's already started. Be that as it may, starting today I will stop posting daily workouts. The body weight strength training program we have been following is a 12 week program. I have posted the first 7 weeks of it. There are 5 weeks remaining. For those that wish to complete the program, I will post the next 5 weeks in one post. As a side note, I have been putting Molly, Ella and James through the first 7 weeks of this and plan on finishing the last 5 weeks with them in spite of the start of each one of their seasons.

I'm going to channel my inner-Matt Foley here. For those that don't know, I've been participating in the workouts with them for each session so this is a call out to all parents, brothers, sisters, papaws, mam-maws, aunties, uncles, who-the heck-ever. I will say that this body weight program is legit. I'm no stranger to the gym nor to intense exercise and I can say with certainty that if you're looking to level up and improve your health, transform your body and become the strongest and best version of yourself, I highly recommend this.

For starters, all you need is something to pull yourself up with. Secondly, it takes 15-20 minutes per workout 4 times per week. If you consider that there are 168 hours in a week and you're asleep for a third of those (8 hours per night) so that's 112 hours you are up and at 'em in a normal week. Add up your 4 workouts per week for a total of 1 hour and it takes up just 0.8% of your week, which means you still have 99.2% for the rest of your week. So we can throw the age-old excuses of not wanting to spend money for a gym membership and not having enough time right out the window.

Lastly, for the players who have taken the summer program seriously, if nothing else, you've learned valuable lessons in consistency and discipline - the two most important key indicators of success.

Week 7, Day 7

"Efficient movement patterns mean less injury and wasted energy. It pays to do it right. Learn some technique."
--Peter Dagda


Sunday, July 29, 2018


ENVIRONMENT

STRENGTH (see video below for instructions and demonstrations

****performed with the utmost intensity****

1. Side to Side Pull Ups - 3 x 4
Iso/Speed Complex
2A. Iso Inverted Row Supinated - 5 x 10 seconds
2B. Inverted Row Supinated - 5 x 10 total
Tempo/Shock Complex
3A. Spiderman Push Up - 3 x 10
3B. Close Push Up - 3 x 5
4. Pike Push Up - 3 x 5

 

FITNESS

20 minute jog 

TECHNICAL (see video below for instructions and demonstrations)

Ball Sensitivity

1. Roll the ball forward with the sole x 100 yards
2. Roll the ball forward with the sole while skipping x 100 yards
3. Inside rolling with the sole x 100 yards
4. Outside rolling with the sole x 100 yards
5. Lateral rolling while walking x 100 yards
6. Lateral rolling while running x 100 yards
7. Roll the ball backwards while skipping x 100 yards

 

Week 7, Day 6

"Losers assemble in small groups and complain about coaches and teammates. Winners assemble as a team and find ways to win."
--Gary Curneen

Saturday, July 28, 2018


ENVIRONMENT

PLYOMETRICS  (see video below for instructions and demonstrations)

****performed with the utmost intensity****

Warm-up
Jump Rope - 4 sets of 30 seconds with 30 seconds rest in between
       if you don't have a jump rope, then do jumping jacks
Spring Jumps - 1 x 20
Max Effort Jumps - 1 x 10
Dot Drill - 2 times

Plyos
1. Single Leg Bounding - 2  x 20 yards ea. leg
2. Left-Left, Right-Right Bounding - 2 x 8 total bounds
Altitude Jumps (24" maximum height)
3A. Both Legs - 3 sets x 5 reps
3B. Single Leg - 3 sets x 3 reps ea. leg
Depth Jumps (24" maximum height)
4A. Both Legs - 3 sets x 5 reps
4B. Single Leg - 3 sets x 3 reps ea. leg

 

FITNESS

20 minute jog 

TECHNICAL (see video below for instructions and demonstrations)
 

Ball Sensitivity
1. Roll the ball forward with the sole x 100 yards
2. Roll the ball forward with the sole while skipping x 100 yards
3. Inside rolling with the sole x 100 yards
4. Outside rolling with the sole x 100 yards
5. Lateral rolling while walking x 100 yards
6. Lateral rolling while running x 100 yards
7. Roll the ball backwards while skipping x 100 yards

 

Rest Day - In the gym with Gareth Bale

"Your environment shapes you and you reinforce your environment. You may mean well, but if you spend too much time in destructive circumstances, you will be destroyed."
--Ed Latimore, professional boxer


Friday, July 27, 2018



ENVIRONMENT

Week 7, Day 4

"If you have a teenager with acne, cut way back on all the carbs, especially the refined carb, soft drinks and fruits. Start serving wild caught salmon grass fed/finished beef instead. Water is a perfectly good beverage."
--Jay Bart Simmons
www.jaad.org/article/S0190-9622(07)00414-8/fulltext


Thursday, July 26, 2018


ENVIRONMENT

STRENGTH (see video below for instructions and demonstrations

****performed with the utmost intensity****

1. Single Leg Approach Box Jump - 3 x 5 ea. leg
Iso/Speed Complex
2A. Iso Elevated Reverse Lunge - 5 x 10 seconds
2B. Seated Box Jump - 5 x 10 total
Tempo/Shock Complex
3A. Narrow Squat - 3 x 10
3B. Depth Jumps - 3 x 5
4. Buddy Hamstrings - 3 x10
5. Hanging Windshields - 3 x 5 reps each

FITNESS
20 minute jog

TECHNICAL (see video below for instructions and demonstrations)  

Long Balls

 

Watch the video for proper technique and instruction. Former US international Jimmy Conrad walks you through how to properly strike a ball for distance and accuracy.

Get to a park, field or open space.

For best results, bring a partner.

Line up 30-40 yards apart.

Hit 25 long balls with your right foot and 25 long balls with your left foot.