0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-11:00 Transition to Specific Warm-up
11:00-17:00 Specific Warm-up
17:00-19:00 Explanation of Strength
19:00-32:00 Strength
32:00-34:00 Put away barbells
34:00-38:00 Explanation of Accessory Work
38:00-40:00 Transition to Accessory Work
40:00-55:00 Accessory Work
55:00-60:00 Cool-down
General Warm-up
1 Round
5 each way Seated Hip Openers
20-30 seconds Glute Bridge
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
10yds Walking Heel Scoops
10yds High Knee Hugs
10yds Walking Lunges
10yds Broad Jumps
—then—
2 Rounds
10 Empty Barbell Upright Rows
10 Box Step-ups (no weight)
MANAGEMENT:
The Step-ups with no weight will help them and you coach them on getting the proper height and their technique
Specific Warm-up
3 Rounds
Round 1: 6 Barbell Step-ups @light weight
Round 2: 4 Barbell Step-ups @moderate weight
Round 3: 2 Barbell Step-ups @just below starting weight
MANAGEMENT:
This warm-up progression will help them choose their weight for the working sets
Strength
Barbell Step-ups 5x8 (4 each leg)
FOCUS:
We did Double DB Step-ups last cycle, now time to move to the barbell, reps dropped, try to increase weight
Barbell Step-ups: find a box/bench height that puts your leg around 90 degrees when your foot is on the box/bench, you can step off of a bumper plate if that helps get your leg to the 90 degrees…whole foot on the box/bench, drive through your heel, really focus on only using the leg on the box/bench and not bouncing off the bottom foot…take the barbell out of the rack
WORK/REST RATIO:
Every 2:30 for 12:30 complete a set, this will allow people to share barbells and racks if needed
Accessory Work
Giant Sets
100 Seated Straight Leg Over KB (50 each leg)
100 Russian KB Swings
FOCUS:
We will utilize Complexes, Clusters, Supersets and Giant Sets in this cycle
Giant Sets are just like they sound, big rep sets that you have to chip away at until you complete them, great for muscle endurance and muscle size
Seated Straight Leg Over KB: sit on the ground with your legs straight, you can slightly lean back with your hands on the ground beside you to brace yourself, place the KB next to one of your ankles, flexing your quad lift your leg straight over the KB to one side then back to the other, over and back is one rep, do 100 reps, 50 each leg
Russian KB Swings: choose a challenging weight that would be tough to do for 15 reps, do max reps, rest, max reps, rest, continue until you get 100 reps…as always, slight bend in the knee, chest up, sit your hips back then get a good hip pop to get momentum into the KB, your arms are just along for the ride
WORK/REST RATIO:
15 minutes to complete all reps of both movements
Complete all 100 reps of one, then move to the other