STS Oct. 11th

"Besides pride, loyalty, discipline, heart, and mind, confidence is the key to all the locks." -Joe Paterno

http://www.youtube.com/watch?v=k2J9uuU1BCY

This guy makes two great points with this video: 1. Don't wear spandex in the park by yourself. (WTF!?) and 2. There are easily 30+ variations of pushups you can do with different levels of progression/regression. Plyometric pushups with arms close to the body should be an absolute staple for any Ultimate player as you're training the exact movement you'd make if you'd layed out on a D and missed the disc and now have to get back on your feet and throw a mark on or play recovery D. The faster you get back on your feet could be the difference between stopping their offensive flow and getting scored on.

Today's focus is on moving explosively while at a high rate of fatigue. To do this I combined functional lifts with jump movement supersets with no rest in between.

Movement Prep: Same as before.

Functional Lift:

Hang Cleans- 3 sets

Superset 1 (2x):

1A: Squat Lat pulls- on the cable machine with handles in each arm and the cables at the top perform lat pulls while in 3/4 squat position. 10 reps.
1B: plyometric pushups TF

Superset 2 (2x):

2A: 1 leg'd step ups w/weight
2B: pullups TF

Super-duper Superset 3 (each specific superset 2x's through with no rest)

3A: Overhead squat w/weight
3B: Lateral Jumps http://www.exrx.net/Plyometrics/BoxLateralJump.html
x2
3C: Quick drops http://www.exrx.net/WeightExercises/OlympicLifts/QuickDrop.html
3D: Lateral Jumps
x2
3E: Front Squat
3F: Lateral Jumps
x2

Superset 4 (2x):

4A: Push press
4B: Box jumps

Next did 2 sets of Hang Jump-shrugs http://www.exrx.net/WeightExercises/OlympicLifts/HangJumpShrug.html

Finished with 2 sets of 1-arm snatches and row machine intervals.

18+ different sport-specific explosive movements all in under an hour. That, my friends, is what we call nationals-ready training.

#40