We made it through a week with no health issues. The boys are a little sore, which is to be expected. This is just a quick rundown of what we did and some notes that I took during the week.
- Main Lifts: 75% of Training Max (85% of winter training results)
- 2 minutes between work sets
- Hang Clean: 5x3
- Metabolic Circuit - 3 Rounds
- RDL w/shrug: x10
- Push-ups or Dips: x5-10
- DB Row: x10
- Neck/Ab Rollouts: 3x10
- Conditioning: 10, 50's
- Agility: 4 Drills x 2 reps each
- Bench: 5x3
- Hypertrophy Circuit (upper): 3 Rounds
- Press: x10
- Pull-ups: x3-5
- Chest-supported Lateral Raises: x10
- Team Abs (housewife exercises): 50 reps
- Squat: 5x3
- Metabolic Circuit: 3 Rounds
- RDL w/shrug: x10
- BB Curls: x10
- Pushdowns: x15
- Neck/Hanging Leg Raises: 3x10
- Push Press: 5x3
- Hypertrophy Circuit (upper): 3 Rounds
- Incline: x10
- DB Row: x10
- Lateral and Rear Delt Raises: x10 each
- Team Abs: 50 reps
- Conditioning: 10 Stadiums
- Agility: 6 Drills x 2 reps each
- Trap Bar: 5x3
- Fluff and Puff Circuit
- Kirk Shrugs/Neck: 3x10/3x10
- Reverse-grip Pull-ups/BB Curls: 3x5/3x10
- Dips/Pushdowns: 3x5/3x10
- Neck/Weighted GHR Sit-ups: 3x10
- Dropping the TM to 85% and using 75% of that seems to be a good call.
- Once the kids found their numbers I adjusted them so they didn't have to load/unload between sets. I employed the "close enough method".
- 3 rounds on the circuit was pretty easy and that's what I wanted.
- We could have done more conditioning, but I'd rather start too easy than too hard.
- Same with Agility work. The 6 drills on Friday could've been a good start.
- When I ask them how they feel I ask, "Is it a good sore or a bad sore?" All answers this week were "good sore". I think I found a good starting point.
- Next week we add 1 rep to the Main Lift and 1 round to the circuit. I'll also add Single-leg work on Monday and Friday and introduce Starts (Speed Work) on Monday and Thursday.
- I know it's only been a week. Based on this, I'll do the same thing with all the athletes once they get back in here. As I go along there will be some tweaks and adjustments made for different sports, but this concept is sound. Hopefully, Week 2 proves that statement.
