Week 2:  
- changes will be in bold 

Program Details: First week of September. – 10ish weeks until first competition Training Considerations: this post will only address the athletes experienced in Conjugate training. Experienced just means they are not new to the system, not truly experienced. We’ll also assume the athletes have trained over the summer so we don’t have to do remedial training. The summer program would have been a progression starting in May to prep them for these loads and demands. 4 days per week.  Monday, Tuesday, Thursday, Friday. Team trains early in the morning. Practice is in the afternoon after 3pm.

 

You are going to have to push the pace of these workouts. There is a lot to get done. You need to get your athletes to the point where they can pair up or triple up and compete in their groups. Their goal should be to have their training partners leaning on shit while they are standing tall at the end.

MONDAY – MAX EFFORT UPPER – week 2

  1. Lacrosse ball in pec and front delt
  2. Mod. Push up x25/  banded facepull x 25 – 4 rounds
  3. 2 Board Press – 1 RM /Close grip fat bar bench vs. mini bands - 1RM - full ROM this week b/c partial last week
  4.  2 board press @80% of 1RM- 2 sets to failure /Close grip fat bar bench vs. mini bands - @80% - 2 sets to fail 
  5. 1 arm DB row on bench – 3x8 /4x8
  6. Skull Crusher Push up on bench – 3xfail / 4x8
  7. Banded Side bend – 4x25
  8. Banded shoulder  traction – 30 rotations / position
  9. Neck – 3x20
  • 4-7 can be done in any order to avoid traffic jams

TUESDAY – DYNAMIC EFFORT LOWER –week 2

  1. Lacrosse ball in glutes and psoas
  2. Back Ext x 15 bwt / Groiners- x 30
  3. Seated Weighted  Footslam Box Jump – 3x5 / 4x5
  4. Speed Squat w/ SSYOKE vs 3chain – 10x2 / Cambered bar vs doubled mini or light bands. 350lb plus squatter uses lights. Less than 350 uses minis. 8x2@ about half the weight they got on last weeks max effort. Example; DId 4 plates last week ME day, do 2 today.
  5. KB swing – 4x20 / 5x20
  6. Single leg back ext – 4x10
  7. Prone banded leg curls  - 150 total / 200 total
  8. Spread eagle sit ups – 4x25
  9. Chain Knee Raise – 3x30 /4x30
  10. Banded Hip Mobility – 30 / position
  • 5-8 can be done in any order to avoid traffic jams

THURSDAY – DYNAMIC EFFORT UPPER –week 2

  1. Lacrosse ball in pec and front delt
  2. Mini band pull apart x 25/ Barbell skull crusher x 25- just bar
  3. Speed bench vs bands and 30% max – 10x3 / add 10lbs from last week - 8x3. Decreasing the sets while increasing the weight allows the athlete to adapt to the training better. 
  4. DB Floor Press – 3x15 / Incline DB Bench - 4x15
  5. Inverted row w/ blast straps – 4x fail/ add a chain across stomach - 4xfail
  6. Shrug death – 1 round / 2 rounds
  7. Fat bar curls – 3x 15 /4x15
  8. Banded triceps – 200 total / 250 total
  9. 1 arm DB farmer walks – 4 trips down and back
  10. Banded shoulder traction
  • 5-9 can be done in any order to avoid traffic jams

FRIDAY – MAX EFFORT LOWER – week 2

  1. Lacross ball in glutes and psoas
  2. Seated abduction x 25/ Groiners x 30
  3. Weighted kneeling jumps – 3x5 / 4x5
  4. SSYOKE bar vs 3-5 chain – 1RM/ close stance cambered bar vs doubled bands (same as dynamic day) - 1RM. Be strong in many stances/angles,  not just one.
  5. 80% of #4- 2 sets to near failure – take half this weight off and leave Yoke bar set up w/ chain/leave bands on  cambered bar - cambered bar good morning - work up to  3x6
  6. Yoke bar w/ chain – march in place – 3x45 seconds – knee to waist height / wtd Pistol Squat - 3x 10, slow eccentric
  7. Rev Hyper – 4x30 / 4x40
  8. GHR – 3x fail / 4x fail
  9. Weighted sit up – 4x25
  10. CGNG – 3x 8 – do what you have to make 8 reps very hard / Pull up - 4 x 8 - REAL  pull-ups, not wrestler pull ups!!
  11. Banded hip mobility
  • 6-10 can be done in any order to avoid traffic jams