»
Advanced 8-Week Winter Sports Conditioning
Day 045 - Endurance Strength Training/
Anaerobic
WU 10 min. Squats, Push-Ups, Sumo Squats, Bench Press, Calf Raises, Biceps Curl, Agility Drills. Plyometrics. CD/Stretch 
|
TODAY IS AN ENDURANCE-STRENGTH AND PLYOMETRIC DRILL DAY THAT WILL FOCUS ON YOUR LEGS, CHEST, AND BICEPS. Perform the following exercises in order. The number of sets has increased from 2 to 3; so use lighter weights then you would normally use. Take a 30-second recovery break between sets.
WU 10 min.
Squats (3/25)
Push-Ups (closed grip, 3/25+)
Sumo Squats (3/25 each side)
Bench Press (3/25)
Calf Raises (3/25)
Biceps Curl (3/25)
Agility Drills
Agility drills and plyometric jumps are best performed on grass, dirt, or soft sand. Each drill is about 40 to 50 yards in distance. Start out slowly to prepare your muscles and joints for the increased intensity that comes with each drill. Pay close attention to form and think about using your muscles to complete the task, rather than your joints. Be sure to include both directions for lateral drills.
High Steppers 3x for WU
Carioca or Grapevine 3x
Backward Run 3x
Shuffle Drill 3x
Plyometrics
Tuck Jumps (2/8)
Vertical Jumps (1/8)
CD/Stretch
|
|
Shopping:
