Phase 2: Hard Work

  

  Ok ladies, the easy part is over.  Most of you should have gotten the initial soreness out of the way (now coming back for preseason shouldn't seem so dreadful) and you should now be in the workout routine.  I commend those of you who have been faithful in your workouts, I promise you that it will pay off when the time comes.  For those of you who haven't been so diligent, this is your second (and final) chance.  Team leaders need to hold the rest of your team accountable. If you want to increase your chances for success this season now is the time to put in the work.  Tim Tebow talks about how he always thinks about what his future opponents may be doing in the offseason.  Chances are (especially at the NCAA level) your opponents are putting in a good bit of work this summer.  Will you let them outwork you?



(There is some profanity in the video, sorry TNU)


    This phase is going to focus on strength.  Our goal is to build a foundation of total body strength that will carry you through the season.  You need to really push yourself with your weight choices and do as much as you can.  The only way to get stronger is to increase your loads.  Expect these workouts to take a bit longer.  If you haven't already, try to find a gym somewhere that you can lift at.  These workouts require alot more weight equipment than those in the first phase.  Since you will not be getting as much cardio in during your workouts, it is crucial that you do the cardio and core workouts on your off days.  I would also recommend running some on your workout days too.  Email/text/tweet me if you have any questions. 

   I will be on campus Monday-Friday from 9-3:30.  We also will continue with on campus workouts Monday, Wednesday and Friday at 10am at TNU so join us if you can. 

Workouts are posted everyday here:TNU Offseason

Senseless

Do this workout in circuit fashion for 27 minutes as many times as you can (AMTAYC). Use dumbbells if you need and as always: USE GOOD FORM and CHALLENGE YOURSELF!!!

10 Bench Press to Burpee

(Do 10 BP first, then do 10 burpees)

5 Barbell Clean Squat Press

(video here)

12 V-ups

16 Jumping Lunges (total)

4 Lateral Pullups (each side...8 total)

12 Wide Leg Situps (total)

(cross one arm over to the opposite ankle each time)

FINISHER:
*do this after your 27 minutes are up!!!

1 mile run for time

50 full situps

Body, Wait...

The only equipment you will need for this circuit is a pullup bar and something to step down from.  Go through this circuit 4 times as fast as you can.  If you do the circuit outside and don't have a pullup bar, skip them and do them when you finish.

8 Dive Bomber Pushups

(move like you are sliding under a fence...video here)

25 Crunches

5 Bench Step Downs (each leg)

***Make sure not to put all of your weight down!  Just tap your heel and come back up.  You should really feel this in the leg on the step, not the leg you are putting down! (video here)

 8 Pullups

12 Prisoner Squat Jumps

30 Mountain Climbers

30 Russian Twists
(with or without weight)

Sprint 100 yards

The 300 Test

This workout is what got me into intense circuit workouts and helped me shape my current philosophy on fitness.  I got the workout from the guy who trained the actors for the 300 movie.  This test is a modified version of the test that they performed at the end of their 5 month training.  There are 6 total exercises done in succession for time. This is a great way to gauge where your fitness level is.  In under 10 mintues you will be spent.  Go through as quickly as you can and try to beat other times.  Set up all of your weights before you get started.  Post your time (put your name if you aren't scared) in the comments section below...GOOD LUCK!!!

15 Pullups

40 Pushups (girls do modified)

30 Deadlifts (guys use 135#, girls use 95#)

35 Box Jumps (use at least a 2' box)

35 Floor Wipers (guys use 135#, girls use 45#)
*back and forth is one rep

30 Single Arm Cleans (15 each arm- guys use 35#, girls use 15#)

(video here)

15 Pullups

Cardio/Core 2

-5 minute warm-up then...

Do 30 minutes of interval training:

-2 minute jog

-1 mintue sprint

Then...

Sprint up stairs, jog down for 5 minutes

Then...

50 Russian Twists

40 Full situps

30 Leg Raises

Two 1 minute Planks

Routine

As always, challenge yourself with the weights you use.  If you don't have a bench or a pullup bar, use a step and just hold dumbells with your arms bent for the required time.  Summer is right around the corner so now is the time to make your workouts part of your routine. 

Do the first 5 exercises in a circuit fashion 4 times through, then do the exercises at the end


7 Bulgarian Split Squats (each leg)


6 DB Clean Press (each arm)-->video here


10 DB Curl to Press


8 Bent Over Back Flys


15 or 30 second Chin up Holds (whtaever you can handle)


Then...
50 wide leg situps
1 minute plank
20 back extensions
30 pushups with feet elevated

Time's Up

This workout uses some technique lifts, meaning that you need to focus on your form to ensure that you do the exercise correctly.  Watch the video demonstrations and push yourself with your weight choices.  Complete this cicrcuit as many times as possible in 25 minutes. 

10 Deadlifts

(use dumbbells if you need)

*Focus on pushing your butt straight out and keeping the weight in close to your body

6 Overhead Squats

*Focus on a wide grip with shoulders activated

(video here)

  

8 Pullups/Assisted Pullups (or Inverted Rows)

10 Burpees

(video here)

8 Renegade Rows (each arm)

FINISHER: 75 V-ups

*do these after you complete your 25 minutes

JumpKickstarter

-Do this circuit 4 times through as fast as you can

20 total jumping lunges

20 jumping jacks

                                            

20 box jumps (if you don't have a box, find a step, bench, etc...)

10 bent over back flys

10 bench dips

10 karate kicks and punches

(video here)



Cardio 1

Today Run 1 mile for time.  Try to improve upon this time each time you run. 

Sprint 30 yards 12 times

50 Pushups

50 situps