Here are the conditioning work outs for this week. There are a lot of new things. If you don't know what something is just substitute it with something from last week. Remember…doing something is always better than doing nothing. Good luck! Coach Coach Conditioning 2009 | |||||||
Wk/Day | Phase | Exercise | Sets/Reps | Wk/Day | Phase | Exercise | Sets/Reps |
2-Mon | Warm Up (10x20 Grid) | Jog | 2 | 2-Tues | Warm Up (10x20 Grid) | Jog | 2 |
Quad Toe | 1 | Quad Toe | 1 | ||||
Lat. Lunge | 1 | Lat. Lunge | 1 | ||||
Knee Grab | 1 | Knee Grab | 1 | ||||
Walking Kicks | 1 | Walking Kicks | 1 | ||||
Walking Rounders | 1 | Walking Rounders | 1 | ||||
Skipping Comp (3) | 1 each | Skipping Comp (3) | 1 each | ||||
Carioca Comp (3) | 1 each | Carioca Comp (3) | 1 each | ||||
Personal Stretch | Personal Stretch | ||||||
Plyo/Agility | Sets/Dist | Plyo/Agility (Testing) | Sets/Dist | ||||
Balancing | 2x10 | RR Chops | 2x5 | ||||
Lat. Balance Hops | 2x30 sec | 1/2 Leg Hops | 3x10 | ||||
Jump Squats | 4x8 | Shuffle Complex | 10x20 | ||||
Lat. Split Squats | 4x5 | Wagon Wheel | 4x5 R/L | ||||
Strength | Sets/Reps | Strength | Sets/Reps | ||||
Lunges | 4x12 | ||||||
Squats | 4x12 | ||||||
Calf Raises | 3x20 | ||||||
Push Ups | 4x12 | ||||||
Dips | 4x12 | ||||||
Abs | |||||||
Ladder | 35-35-35 | ||||||
Bicycle | 2x45 | ||||||
Flutters/Scissors | 2x35 | ||||||
Back Extensions | 3x15 | ||||||
Conditioning | Conditioning | ||||||
2 Mile Fartlek | 1 | ||||||
(Sprint-L,Walk -C, | |||||||
Jog-L, Skip-C) | |||||||
Coach Conditioning 2009 | |||||||||||
Wk/Day | Phase | Exercise | Sets/Reps | Wk/Day | Phase | Exercise | Sets/Reps | ||||
2-Wed | Warm Up (10x20 Grid) | Jog | 2 | 2-Thurs | Warm Up (10x20 Grid) | Jog | 2 | ||||
Quad Toe | 1 | Quad Toe | 1 | ||||||||
Lat. Lunge | 1 | Lat. Lunge | 1 | ||||||||
Knee Grab | 1 | Knee Grab | 1 | ||||||||
Walking Kicks | 1 | Walking Kicks | 1 | ||||||||
Walking Rounders | 1 | Walking Rounders | 1 | ||||||||
Skipping Comp (3) | 1 each | Skipping Comp (3) | 1 each | ||||||||
Carioca Comp (3) | 1 each | Carioca Comp (3) | 1 each | ||||||||
Personal Stretch | Personal Stretch | ||||||||||
Plyo/Agility | Sets/Dist | Plyo/Agility (Testing) | Sets/Dist | ||||||||
Balancing | 2x10 | RR Chops | 2x5 | ||||||||
Dot Hops | 2x30 sec | 1/2 Leg Hops | 3x10 | ||||||||
1 Leg Turn Jumps (90) | 4x5 | Shuffle Complex | 10x20 | ||||||||
Split Squats | 4x8 | Diagonals | 2x35 R/L | ||||||||
Strength | Sets/Reps | Strength | Sets/Reps | ||||||||
Lunges | 4x12 | ||||||||||
Squats | 4x12 | ||||||||||
Calf Raises | 3x20 | ||||||||||
Push Ups | 4x12 | ||||||||||
Dips | 4x12 | ||||||||||
Abs | |||||||||||
Ladder | 35-35-35 | ||||||||||
Bicycle | 2x45 | ||||||||||
Flutters/Scissors | 2x35 | ||||||||||
Back Extensions | 3x15 | ||||||||||
Conditioning | Conditioning | ||||||||||
8 Stadium Laps | 1 | ||||||||||
Coach Conditioning 2009 | |||||||||||
Wk/Day | Phase | Exercise | Sets/Reps | ||||||||
2-Fri | Warm Up (10x20 Grid) | Jog | 2 | ||||||||
Quad Toe | 1 | ||||||||||
Lat. Lunge | 1 | ||||||||||
Knee Grab | 1 | ||||||||||
Walking Kicks | 1 | ||||||||||
Walking Rounders | 1 | ||||||||||
Skipping Comp (3) | 1 each | ||||||||||
Carioca Comp (3) | 1 each | ||||||||||
Personal Stretch | |||||||||||
Plyo/Agility | Sets/Dist | ||||||||||
Balancing | 2x10 | ||||||||||
Lat. Balance Hops | 2x30 sec | ||||||||||
Jump Squats | 4x8 | ||||||||||
Lat. Split Squats | 4x5 | ||||||||||
Strength | Sets/Reps | ||||||||||
Conditioning | |||||||||||
1 Mile Timed/1 Mile Timed | 1 | ||||||||||
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