June 6-12

June 6 - Speed/Agility

June 7 - Lifting and Throw

June 8 - rest

June 9 - rest

June 10 - Agility/Plyos

June 11 - Summer League

June 12 - rest

6/6 Speed/Agility

Dynamic warmup

Sprint form: 30yds - 2x jump backs, 2x mountain climbers, 2x base steal, 4x hollywoods

Speed: 3x T drill, 1x sprint circuit (2x L drill), 10x backpedal-to-sprints, 4x 100%-50%-100%

*I'll make a document soon that shows the T drill and the sprint circuit, but for now I'll say that the T drill combines basketball shuffles, a shuttle run, and step outs. The L drill is used in the NFL combine.

Strech

6/7 Lifting

0. Sitting Box Jumps 2x5

*Straddle the box while sitting on it. Jump straight up and land on the box.

1A. Split Squats 3x8 @ 105lbs

1B. Military Press 3x 30 sec @ bar (45 lbs)

2A. Step Ups 3x8 each leg @ 105 lbs

2B. Pull Ups 3x max

*3-4 are done with 3 sets of 8-10 reps*

3A. Incline Dumbell Bench

3B. Dumbell Deadlift

3C. Dumbell Upright Row

4A. Dumbell Side Raise

4B. Lawn Mower

*Lean over and put hand and knee on bench. Lift the dumbbell with opposite hand straight up to shoulder/pec.

Core Workout

1. ABC's (20)

*Cross your feet in the air and do a situp to the left (A) to the right (B) and then up (C).

2. Leg "kick backs" (10 each leg)

*Start on your hands and knees. Slowly extend one leg back and up, so that the hamstring and hip are fully extended.

3. Side Planks (60 sec each side)

4. Superman Raises (16)

*Lay down on your stomach with your arms out in front of you. Lift your right arm simultaneously with your left leg. Repeat with left arm and right leg.

6/10 Agility/Plyos

Dynamic warmup

Agility Ladder Circuit (Too long to post and explain)

3x5 Box Jumps

2x3 Depth Jumps

*Step off a box/bench, land with both feet and explode straight up, trying to minimize time on the ground.

Lateral Bag Drill 2 sets

Stretch

May 30- June 5

This week was my first "real" week back to Ultimate, as all my time before this has been resting my knees and doing lighter workouts that aren't really worth posting. Mayfest turned out great: lots of PT, fun team, played well against Prairie Fire. I think we finished 3-4 on the weekend, but we were better than our record. Also summer league started Thursday. Not that competitive overall, but I get to match up against the college (former + current) players on other teams. It feels good to lift again, but I'm starting out light so I don't even mess with tendonitis again. I also did a lot of throwing this week, but I didn't write down when and how much.



May 30 - Mayfest Memorial

May 31 - Mayfest Memorial

June 1 - rest

June 2 - rest

June 3 - Lift (workout below)

June 4 - Summer League

June 5 - rest




I've been reading everything on Chris Frost's blog and one major thing I've implemented is alternation training. I'll do most exercises in pairs or circuits so that I'm resting each muscle group between sets but not stopping altogether, and I can get my workout done faster.

Lifting 6/3


1A. Back Squat 3x8 @ 95 lbs, 105lbs, 115lbs

1B. Bench Press 3x10 @ 105lbs, 115lbs, 125lbs



2A. BOSU lateral jumps 2 sets
*Here's an explanation from a great blog:
I got this one from LT's trainer: we set up 2 bosu balls next to each other about a 2 feet apart and did Single-leg lateral bounds from one to the other (like this, but landing on the inside of the bosu ball). Focus is on minimal contact time & moving explosively with proper landing mechanics. So awesome cuz if you didn't land properly & explosively you either bounced straight off it or fell straight on your ass. Apparently LT is so ridiculous at them that his trainer throws med balls & weighted footballs at him in different sequences and he catches & throws them back in mid-air. Just. Dirrrty.

2B. Calf raises 3x10 @ 80 lbs (barbell on back)

Find a good edge to do these on. I use one of those aerobics platforms 'cause that's the only good surface at my gym. Work getting full range of motion and exploding upward.


*3-5 are all done with 3 sets (reps varying from 6-10)*
3A. Wide Lat Pull Downs

3B. Seated Row



4A. Seated Dumbell Press

4B. Dumbell Curls



5A. Dumbell Shrug

5B. Tricep Pressdown
*Don't put your hands against the knobs; it's harder if you have to grip the rope tight.



Core Workout: 3 circuts of...

1. Medicine Ball Twists (60)
*Sit down, bend your knees slightly, and put your feet against a wall. Twist from side-to-side, under control, and focus on reaching back far.

2. Fire hidrants (10)
*Get on hands and knees. Lift one leg 90 degrees upward/to the side. Knee should stay at a right angle to leg, and focus is on lifting from the hip flexor.

3. Plank (60 sec)

4. Glute-hamstring raises
*We did this in practice. Lay on your back with your knees bent. Extend your hips into the air and hold for 2 sec. Keep your core and glutes tight.


-Jack