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
19:00-34:00 Strength
34:00-36:00 Put away barbells
36:00-40:00 Explanation of Accessory Work
40:00-43:00 Transition to Accessory Work
43:00-55:00 Accessory Work
55:00-60:00 Cool-down
General Warm-up
1 Round
5 each way Scorpions
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Standing Groin Stretch
20-30 seconds Standing Hamstring Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
10/10 Leg Swings on Rig (front to back/side to side)
10yd Bunny Hops
10yd 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 5x14 (7 each leg)
FOCUS:
We did Double DB Step-ups last cycle, now time to move to the barbell, reps dropped, try to increase weight
We had low rep last week, this week we go back up in reps to focus on endurance
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 3:00 for 15 minutes, this should be plenty of time to share equipment if needed
Accessory Work
Cluster: 4 sets
12 KB Single Arm, Single Leg RDLs (6 each side) + 18 Russian KB Swings
FOCUS:
We will utilize Complexes, Clusters, Supersets and Giant Sets in this cycle
Clusters combine 2 or more movements of the same body part to build muscle size and endurance by increasing time under tension
KB Single Arm, Single Leg RDLs: KB in one hand, whatever hand it is in is the opposite leg that goes back up and, essentially doing a toe touch with the KB…so if the KB is in your left hand the right leg will go back and up, do all reps on one leg then the other, try to make a “T” at the top of each rep with a nice flat back
Russian KB Swings: 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:
Every 3:00 for 12 minutes, this should be plenty of time to share equipment if needed