Haven’t posted in this log for some time but wanted to layout my plan from here until mini-camps start. The objective is to stay fresh by maintaining speed/power characteristics and increasing low intensity elements. This represents a change from 3 HI days per week to 2. I’ve taken a lot from previous experiences as well as some things from James Smith and other members of the board like tamfb and fogelson.
Here is the outline:
Monday:
Speed- 6-8x30-40 (no more than 240 yd. volume total) or half the planned sprint volume+intensive route running.
Jumps- 15-30 contacts (something like box jumps, hurdle hops or 3 fold)
Throws- 4x4-5 (OHB, BLF, into high jump mat, etc.)
Cleans- 6x2@80
Squat- 2-3x3@70
RDL- 2-3x5-6@50 of Squat max
Tuesday:
Tempo- 1000-1200 yards
MB- 200-300
Abs (between tempo runs, 25-50 quick reps)
Bench- 3x4-5@70-75
Row variation- 3x6
Circuit weights: 3-4x10
Neck machine
Shrugs
45 deg. hyper
Bi’s
Tri’s
Lateral raise
Inv. Row
DB Reverse Lunge wide stance
Wednesday:
Off or elliptical at 120 for 30 min. or extreme boredom
Thursday:
Speed- 4-6x50-60 from standing start
Power Skip for distance- 3-4x30
Throws- 3x3-5
Snatch- 6x2
BB Split Squat- 3x4-5 or DB jump variation 3-4x6
Reverse leg press- 2x8
Friday:
Tempo- 1000-1200 yards
MB- 200-300
Abs
Bench- 3x4-5@70-75
Row variation- 3x6
Circuit weights: 3-4x10
Neck machine
Shrugs
45 deg. hyper
Bi’s
Tri’s
Lateral raise
Inv. Row
DB Reverse Lunge wide stance from deficit (prehab)
Saturday/Sunday: same as Wednesday