warm up sets: 135 2 x 5/185 2 x 5/225 x3/275 x 3/315
315lbs 4 x 2 conventional pulls
Pitshark RDLs with band tension 4 x 10 (yellow band + orange band + 185lbs each side)
Lat pull downs x GHRs 3 x 12/10
Stir the pot core movement 3 x 30 total stirs - 10 stirs to the left/10 stirs to the right/10 forward and back
[youtube=https://www.youtube.com/watch?v=z6QZNFsrnVc]
[youtube=https://www.youtube.com/watch?v=yNz5en6i5zE]
[youtube=https://www.youtube.com/watch?v=8lrJzebvI0Y]
Coolest thing happened. A friend of mines daughter specifically asked to train with me. She's an athlete and smart kid. Her initiative reminded me of when I was young and asked my brother to give me drills before class 3-4 times a week. We would wake up at 430am. Courts by 6am. Class by 7:15am. I wanted to get better. I always thought of myself as the underdog. I wanted all the practice I can get - in addition to games, practices , and Saturday two-a-days.
However, training adults and young athletes have two different approaches. Thankful for coaches Bronkall and Julia Anto. Their quality content (hashtag FREE education on Elitefts) made our first session a huge success. Her goal is to get faster and stronger. She's currently playing travel basketball and lacrosse.
[youtube=https://www.youtube.com/watch?v=oZpnoxfVzxY]
Speed and Conditioning by Julia Anto
Day 1 — Linear Speed Focus
Warm-Up
- Bodyweight Squats 3x10
- Jumping Jacks 3x10
- Cross Jacks 3x10
- Skip 2x20 yards
- Shuffle 2x20 yards
- Backwards Run 2x20 yards
- Bear Crawl (and other various animal crawls), 6 movements for 10-15 yards each
Technical Work
- Arm Action, 3-4 sets
- Knee Drives Against the Wall, 4-5 sets
Drills
- Knee Drives/High Knees with band around waist, 2-3 sets
- Starts from a two-point stance, running over 4-5 mini hurdles, 3-4 sets
Games
- Tennis Ball Drop and Sprint
- Relay Race
- Red Light, Green Light
