Blog 2018-06-07T10:49:03+00:00


Wednesday 180815

Context: Practice – Training ‘core’ strength with static drills vs spine flexion drills Dynamic Warm Up Option: 3 sets of 5 push ups, 5 air squats, 5 deadbug extensions (each side), 5 spiderman lunges (each [...]

Tuesday 180814

Context:  Competition – Go hard on hero workouts! Dynamic Warm Up Option: 3 rounds: 8 squat jumps, 3 inch worms, 3 crab bridge, 8-12 hollow rocks, then 3 sets of 5 with the empty bar: [...]

Monday 180813

Context: Practice – Shoulder mobility and overhead movements (using the skeleton to support the load vs muscles) Dynamic Warm Up Option: 3 rounds of: 5 pvc pass throughs, 5 pvc OHS, 5 monkey or kip [...]

Saturday 180811

Context: Practice – Don’t rush your form just because your team is waiting for you Dynamic Warm Up Option: Coaches Choice Mobility/Activation/Prehab: Hip Skill Practice Warm Up: none Strength: none Super Set: none Metabolic Conditioning: [...]

Friday 180810

Context:  Competition – Logging your workouts (especially benchmarks) Dynamic Warm Up Option: 3 sets of 2 crab bridge and 10-15 hollow rocks, 8 air squats, then 3 sets of 5 with an empty bar: shoulder [...]

Thursday 180809

Context: Practice – Making a weight jump during the strength focus (how much?) Dynamic Warm Up Option: 3 rounds: 8 ring rows, 8 push ups, 8 goblet squats, 2 crab bridges, 2 inch worms, then [...]

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