Wednesday December 24
LIFTING (moderate intensity/moderate volume)
1a Jump squat (30% of squat max) 4x5=
2a 45-degree lunge** 2x6=
3a Pull-ups 3x6=
4a Flat DB chest flyes 3x6=
5a Standing good mornings 3x6=
6a Bi’s and Tri’s optional (you choose) 2x6 or 3x8
**45-degree lunge: instead of lunging forward, lunge at a 45 degree angle to the left (or right) and come back to starting position each time
***Note: the workouts should be more intense now; that means a little lighter weight on the “big” lifts but they need to be done explosively!!
WORKOUT (moderate intensity/moderate volume)
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills 3x3
1x200@ 26
4x100 (middle 25-30m @ 100%)- walk 150 between
2x2 sled pulls
Thursday December 25
No workout
Friday December 26
LIFTING (high intensity/moderate volume)
1a Hang snatch 3x3=
2a Dead-pause back squats** 3x5=
3a Bent over barbell row 3x5=
4a RDL 2x5=
5a Body curls 3x12
6a Med ball routine (see below)
**Dead-pause back squats: pause for a count of 3 seconds at the bottom before exploding up; go a little light with the weight
Medicine ball routine
1 Sitting overhead throw
(it’s a soccer throw in except you’re seated and not standing – throw against wall)
2 Chest throw left
(face wall and hold ball on right hip with both hands and take a drop step with right foot: this is your starting position)
*Take a quick step with left foot and throw ball into the wall using both arms
3 Chest throw right
(face wall and hold ball on LEFT hip with both hands and take a drop step with LEFT foot: this is your starting position)
4 Underhand throw forward
(this is like an explosive granny-throw forward against wall)
Do five of each of the above exercises, and then go to the next one; rest 90s and repeat
***Note: the workouts should be more intense now; that means a little lighter weight on the “big” lifts but they need to be done explosively!!
WORKOUT (high intensity/low volume)
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills 3x3
2 laps striders @ 80%
4 x standing starts 20m
Monday December 29
WORKOUT (high intensity/low volume)
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills 3x3
3x200 @ 24.5, 24.0, 23.5 w/7 min. rest
Tuesday December 30
WORKOUT (moderate intensity/low volume)
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills 3x3
2x100 acceleration up to 90%
4 x block starts @ 80m., 60m., 40m., 20m.
Wednesday December 31
WORKOUT (moderate intensity/moderate volume)
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills 3x3
1x200@ 26
4x100 (middle 25-30m @ 100%)- walk 150 between
2x3 big stadium steps (4 min. recovery)
Thursday January 1
WORKOUT (high intensity/low volume)
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills 3x3
2 laps striders @ 80%
4 x standing starts 20m
Friday January 2
WORKOUT (low intensity/high volume)
Seagrave warmup