Workout Week of 9/8/14: Kill Drills & Herschels

Running and throwing is the name of the game this week.  You can run this with 2-3 people.  If you have more people, customize as you see fit.

ACL Plyos (whatever session you are on):
Sessions 1-3 and 4-6 (bottom of post): http://mbtstrong.blogspot.com/2014/08/workout-week-of-82514-recovery-mobility.html
Sessions 7-9: http://mbtstrong.blogspot.com/2014/09/acl-prevention-plyos-sessions-7-9.html

3 x Kill Drills to 10 completions (cut three times; throw three times. If you have a turn, start over the count to 10. Possess!).

3 x Herschels.  2 minutes times for 2 people; 3 minutes for 3 people.

Read this post about taking care of your body if that's the name of the game this week: http://mbtstrong.blogspot.com/2014/08/workout-week-of-82514-recovery-mobility.html

If you can't find a buddy and your body feels AWESOME, you can run the dominator instead: http://mbtstrong.blogspot.com/2014/07/workout-week-of-72814-dominator.html

Thinking.....

ACL Prevention Plyos Sessions 7-9

Here are the next 3 sessions of jumps. The “jump, jump, jump vertical” is three frog jumps followed by a squat jump for height. The barrier hops are single leg, so repeat for 25 seconds each side. Single leg hop and stick is a forward hop on one foot sticking the landing. Remember to bend your knee and don’t let your knee wobble to the inside. Please let me know if you have questions. 

Plyometric Training                                        Session 7         Session 8        Session 9

Jump	Time	Reps	Reps	Reps
Wall Jumps	25 seconds
Tuck Jumps	25 seconds
Jump, Jump, Jump Vertical	5 total
Squat Jumps	15 seconds
Barrier Hops*(S/S)	25 seconds
Barrier Hops*(F/B)	25 seconds
Scissor Jumps	25 seconds
Single Leg Hop*(stick)	5 total
Bounding for Distance	1 run

*Repeat on both sides for reps listed.

Workout Week of 9/1/14: The Carolina

It's time for the Carolina again!

http://mbtstrong.blogspot.com/2014/06/track-week-of-63014-carolina.html

Choose a variety of starting positions work on lateral explosion, such as sideways, angled, backward, down in a lunge, etc.  You want to be explosive from many different starting positions.

Don't forget your dynamic core work in between 3 of the sets.

Enjoy!