STS 7-14-08

"You ever see a cheetah stretch?" - Deion Sanders

You know you miss primetime

This makes me so f'ing happy. Ultimate being shown for what is really is: athletic, especially on an industry-recognized website. Also some great information on jumpability.

- Vern Gambetta on athleticism

- Decent video on acceleration

- Good ideas for mini-band training

- Breaking down the nervous system

- Muscle fatigue: it's all in your head

- Good information on Tabata Intervals

Workout

Movement Prep- same shizzle, different dizzle

Med-ball- 3-throw sequence

Throw 1: sumo-squat vertical toss
Throw 2: Overhead slam
Throw 3: front-squat vertical toss

5x's through the sequence with no rest between throws. Moved immediately from there to mini-band shuffles & high-knees. Repeat 3x's.

Plyos Skills & Drills

1A: Cable Punches
1B: Outside-in Stepups- stand over small plyo box with legs on the outside. Step up explosively with left leg onto box followed by right, then back down to floor in same sequence. Focus is on landing everytime with no noise (minimal ground contact time + explosive fast-twitch movement). Alternate starting leg 2nd time through.

2x's through resting only when necessary

2A: Split-squat jumps
2B: depth push-ups

2x's through resting only when necessary

Functional Lifts

1A: Crossover Step-ups
1B: Jumping tuck pull-ups

2x's through resting only when necessary

2: Overhead Squats (30 seconds focusing on moving as fast as possible with absolute pure form)

3 sets, with 1 minute rest in between.

3: 1 arm snatches

1 set each arm

Core Circuit

A: GHD's w/swandive
B: Hanging leg raises
C: Standing twists w/weight
D: Side Plank

2x's through with no rest

This Week:

Monday: Workout above (AM); throwing workout (PM)
Tuesday: Field work w/agility emphasis
Wednesday: Basketball (AM); throwing workout followed by heavybag work (PM)
Thursday: Strength Training
Friday: Recovery
Saturday: Surfing & beach sprints
Sunday: Field work with plyometric emphasis

Hit it hard this week!

#40