Heavy hitter 3

Do this circuit 4 times through.  The exercises are in supersets.  Increase weight and decrease reps with each set for the first exercise in each pair. 

10-4 Incline Bench Press
(use dumbbells if you need)

12 Moving Med ball pushup

10-4 Seated Row

7 Pullups

10-4 Squat Machine

12 Box Jumps

10-4 Standing Hammer Curl

10 total Bulgarian Split Squats (no weight)

FINISHER: 4, 1-minute planks

Heavy Hitter II

Do this workout in a circuit manner.  The exercises are in supersets (pairs).  Do the first exercise with as much weight as you can to get the reps, then do the second exercise for the given number of reps.  Increase weight on the first exercises each set and decrease reps (start with 10 for the first round and decrease each successive set while increasing weight).  Try to get at least 4 reps by the last round.  Complete 4 full rounds of this workout.

10-4Standing Barbell Bicep Curls

8 Chinups

10 -4 Overhead Squats

10 total Jumping Lunges

10-4 Standing Shoulder Press

12 Wall Ball

10-4 Face Pulls

15 second Davies Drill

(Start in pushup position and move your hands from one side back to the middle and then to the other side for 30 seconds)

When you are done with all 4 sets...

FINISHER: 50 Full situps with feet up

50 Full ROM scissor kicks

1 minute plank

Heavy Hitter

This workout uses supersets (back to back exercises) to increase strength.  We are buliding off of what you have been doing the past couple of weeks. The first exercise should be done with as much weight as you can to make the last rep tough.  Increase weight on the first exercise each set and decrease reps as you need to.  The second exercise of each superset is a bodyweight exercise that should be done right after the first exercise.  Go through in circuit fashion 4 times.  Rest a couple minutes after each round. 

8-6 Bench Press

10 Plyo Pushups

(do these from regular pushup position if you can)

8-6 Bent Over Rows

10 Inverted Rows

8-6 Overhead Tricep Extensions

12 Dips

8 Front Squats

12 Prisoner Squat Jumps










FINISHER: 100 russian twists with weight

 

Taper Week

Ladies this week is your chance to recover before we jump into phase 3.  I want you to focus on stretching alot this week.  Workout as you wish but really rest and focus on the next 4 weeks.  Starting July 9th we will begin the final phase that will be your ultimate preparation for the upcoming season.  It will focus on sport specific exercises and plyometric activities for strengthening.  We will also increase the amount of running from what you have been doing and incorporate more high intensity running.  Enjoy July 4th weekend and rest so that you can give as much as you can give in the next Phase!!!

Phase 3

  This is your final phase.  For those of you returning to fall sports you have just over a month left.  For the rest of you you have 2 months left.  Women's basketball athletes can stay on the strength phase for another 2 weeks before jumping to this phase.  Everyone else, get busy!


  The workouts in this phase will be high intensity workouts with plyometrics, agility, footwork, power and explosiveness as our primary focus.  These exercises are going to use the foundation of strength that you have been building over the past 8-12 weeks.  The workouts will be shorter but more intense.  I recommend working out with a partner if you can so that you have someone to push you.  I will have some workouts that need a gym but many of them will be light weight exercises that you could do at home.  This is the final chance for you to get your teammates that have been slacking on board.  Better to be way behind and working hard than not to be working hard at all. 


  I am proud of those who have stuck with it to this point.  It will pay off very soon.  Now work your butt off these next 4 weeks!!!

Minute to Win It

In athletics, what happens in a single minute could determine the outcome of a game.  Players fatigue and can't finish or players dig deep and focus give maximum effort to do what it takes to win.  Use this menatality for this workout.  Each exercise is done for one minute with as much weight as you can handle.  Push yourself and think about your opponent who doesn't have the courage to push as hard as you do.  Do this 3 times through.  Take a 2 minute break after each round. 

Barbell Snatch (Use dumbbells if you have to)

Pushups

Single Leg Standing DB Curl (switch legs at 30 seconds)

Knees to Elbows

Renegade Rows

Squat Machine (Leg Press or Goblet Squat if you need)

Decline Situps

Sprint

What doesn't kill you

Again, this workout is not for time it is for weight.  Do as much as you can each set.  The plan is to decrease repetitions and increase weight with each set.  You will go through 4 times starting with 10 reps and decreasing to 5 on your 4th set.  Your last rep on each set should be tough.  Watch the videos for help with form. 

Standing Bicep Curls

Lat Pulldowns

(do pullups if you need)

Front Squats

(video here)

Concentration Curls

Single Arm Rows

Straight Leg Deadlifts

(video here)

Dumbbell Snatch

(video here)

Rewards

20 Box Jumps
30 Pushups
8 Handstand pushups
400M Run

40 Jump rope Double Unders
25 Yard Broad Jumps (feet shoulder width apart, jump out AFAYC & land, repeat)
25 V-ups
400M Run

30 Box Jumps
40 Pushups
10 Handstand Pushups
200M Run

50 Jump rope Double Unders
50 Yard Broad Jumps
35 V-ups
200M Run

Finisher: 3, 1-minute planks

Chest Tri It

Your goal for this workout is not time, it is high weight with proper form.  Complete each exercise 4 times increasing weight with each set.  Begin with 10 reps for the first set, 8 for the second, and aim for 6 on the last 2.  More weight and less reps builds strength.  Push Yourself!!!

DB Chest Press

Tricep Pushdowns

Wide Pushups

Tricep Kickbacks

(keep your elbows in to your side)

Goblet Squat

Dumbbell Swings

Overhead Tricep Extensions

Cable Woodchoppers (these can also be done with dumbbells)