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Summer 2013 Workout.Pdf Contact Info: Coach Battle Cell: 320-491-4603 Email: [email protected] Also see: www.ummcougars.org (Tab: Cougar Athletes/Strength and Conditioning) Weight Training DDDescriptionDescription DB: DUMBBELL BB: BARBELL SB: STABILITY BALL MB: MEDICINE BALL S/L: SINGLE LEG ALT: ALTERNATE POWER LIFTS Clean Shrugs: Performed from a hang position. Start with a slight bend in your knees. Bend over at the hips and let weight fall to just in front of knees. Thrust hips forward and up, extend knees and ankles. Once you body is straight up and down shrug with shoulders. BE EXPLOSIVE. Clean High Pull: Part 1: Clean Shrug Part 2: Drop hips and bend knees. Pulls bar as close to the chin as possible. Perform these steps altogether and as fast as possible. As your body is starting to drop stomp heels into floor. BE EXPLOSIVE. Clean & Jerk: Hang clean, then while holding bar at shoulders, Split jerk. One rep. Clean ttoo Front Squat: Hang clean, then while holding bar at shoulders, Front squat. One rep. Combo: This term means perform the first rep of the exercise from the ground, and all remaining reps are done from a hang position. SL/DB Push PressPress:::: Start by holding a dumbbell in your right hand (at your shoulder in a press position) and standing on your right foot. Then bend down slightly and explode upwards pressing the DB to the sky. This completes one rep. Perform the same exercise on your left side and that will complete one set. All Cleans are done from a hang positionposition.... Contact Info: Coach Battle Cell: 320-491-4603 Email: [email protected] Also see: www.ummcougars.org (Tab: Cougar Athletes/Strength and Conditioning) UPPER BODY LIFTS Alt. Dumbbell Bench Press: One arm at a time. Dumbbell Push Up/ Row: Start with two DBs, in your hands, in a push up position. Perform a push up, at the top of your push up, perform a single DB row. You should get 25 rows per arm. RDL: Standing on elevated surface. Straight leg dead lift.lift. Slight bend in your knees. Bend over at the hips until bar touches your toes. Be sure to keep your back as straight as possible. Barbell Shrugs: Hold a barbell with an even grip, pull your shoulders up to your ears. Hold each rep for a 1 count. Barbell High Pulls: Hold a barbell with an even grip, make sure the hands are 6 to 8 inches apart, pull the bar up to your neck. Your elbows should stay high in the air. 3 WWayayayay DB SShoulderhoulderhoulder:::: 1. Standing straight up raise DBs to front about shoulder level (perform all reps). 2. Standing straight up raise DBs to side about shoulder level (perform all reps). 3. Bend over at the waist and raise DBs to side until arms are parallel with floor (perform all reps). That completes one set. 6 Way Plate Workout: (Use 35lb or 45lb plate) Part 1: Press plate straight out in front for 10 reps. Part 2: Press plate straight up in the air for 10 reps. Part 3: Curl right and left. (Curl Rt for 1, Lt for 2, Rt for 3, Lt for 4, etc.) Part 4: Curl right and take plate behind head to your left. Let plate down on your left. One rep. Curl left, behind your head, and down on your right for second rep. Part 5: Over the head, Tricep extension for 10 reps. Part 6: Bent over plate row. Bend over and pull the plate to your chest. BentBent----OverOver Barbell Row: Start with your knees slightly bent. Bend over at the waist so your upper body is at a 45 degree angle. Hold the bar with an even grip. Pull the bar up to your chest. Make sure your back remains flat throughout the exercise. Contact Info: Coach Battle Cell: 320-491-4603 Email: [email protected] Also see: www.ummcougars.org (Tab: Cougar Athletes/Strength and Conditioning) Med Ball Chest Pass: You should be standing in a good power position. Your knees bent, feet should width apart. Hold a medicine ball chest high, then pass to a friend (or wall) standing 5-8 yards away. Explosive Push Ups: Assume the push up position. Explode up until your hands come off the ground. LOWER BODY LIFTS Lunge Squat: Perform a lunge, keep legs apart. Squat down and do not let your back knee bang on the ground. SB Glute/HamGlute/Ham: Lie on your back with your feet on the ball and your arms across your chest. The first action is lifting the hips off the ground and push them to the ceiling. The next action is now rolling the ball to your butt with your feet. The hips should stay high and the lower leg should be straight up and down. The ball should now be under the butt. Your body from shoulders to knees should be at a 45 degree angle. To finish the exercise roll the ball out with hip still in the air, then lower the hips. That is one rep. If you need more balance, you can place your arms on the floor at your side Barbell Step Ups: Place a weighted barbell on your back (as if performing a squat), steps up on a box or platform with your right foot and drive the left knee into the air. Alternate feet with each rep, driving the opposite knee in air. (Make sure the box or platform can support the weight). RDL TO BB RRowowow:::: Stand straight up and hold barbell with a grip outside your hips. Your knees should be slightly bent. Bend over at the waist until back is parallel with the floor. Now pull the barbell to the chest the let it down. Once the weight is lowered stand up. Contact Info: Coach Battle Cell: 320-491-4603 Email: [email protected] Also see: www.ummcougars.org (Tab: Cougar Athletes/Strength and Conditioning) Hip ThrusThrust:t:t:t: Try to use a hip sled that you can stand on. Perform this exercise at about 50-60% of squat max. Hold at the bottom of the hip sled in a squat position, then explode with the hips up and thru. You must try to direct your hips as vertical as possible. This is a speed exercise (not between reps). The speed of the rep is faster than a squat. You must take your time from rep to rep. If you do not have a hip sled machine you can hold a 45 lb plate across your chest and perform a squat jump. Partner GlGluteuteute----Ham:Ham: Kneel on a bench, with your lower leg strapped to the bench. Your upper body should be straight and vertical with hand behind your head. Your partner should be kneeling in front of you ready to catch. SLOWLY lower your upper body down to your partner making sure to keep your body straight. Your partner should lift you back to the starting position slowly as you squeeze your hamstrings and Glutes. Single Leg DB Squat: Start holding two DBs with one foot on a bench. The lower leg should be at a 90 degree angle with the ground at the bottom of the squat. Do not lower the knee to the ground. Hamstring Slider: Lie on your back with your knees up. You will need something slick under your feet, so your feet can slide back and forth. Start the exercise by bridging your hips up. Slide your feet out and in, while holding your bridge. You can slide one foot at a time for beginners, after both feet that’s one rep. You can slide both feet at once as you gain more experience. ARM LIFTS Pull Over/ Press: (w/ Curl bar) Lying on your back, on a bench, position the bar behind your head. Reach back and grab the bar. Pull the bar over your head to your chest, and press straight up. Return to chest, then go back over your to the floor. One rep is completed when the bar goes to the floor, chest, press, and chest. 6 Set/ 10 Count Burnouts: (Curls) Equipment: Barbell, 10-2.5lb plates, or 10-5lb plates, or 10-10lb plates. Place 5 plates on both sides of the bar. Curl bar for 10 reps. Take one plate off each side and do 10 more reps. Repeat until the bar is empty, and then do 10 reps with just the bar. One player should perform alalll sets before changes players.players. BB HHoldoldold:::: Contact Info: Coach Battle Cell: 320-491-4603 Email: [email protected] Also see: www.ummcougars.org (Tab: Cougar Athletes/Strength and Conditioning) Weight a barbell with 315 or 350 lbs. Lift the bar and hold for amount of time specified. If you have to put the bar down or drop it the clock will stop. The clock will not start again until the bar has been picked up. CORE LIFTS Dbl Crunch: Lie on your back with your legs six inches off the ground. Crunch up and bring your knees to your chest. Perform all at once. VVV-V---UpsUpsUps:::: Lie on your back with your legs six inches off the ground. Raise legs and hands straight up in the air. Try to touch your hands to your toes. Superman: Lie on your stomach with your arm straight out over your head. Lift your legs arms and chest off the ground. Focus on your lower back muscles. Alt. Superman: While lying on your stomach, lift your right arm and left leg.
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