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Pre-Season training Macrocycle 2

  • Weeks 22-26 of Macrocycle 2 for Pre-Season training.
  • This is a twice week resistance program.
  • Do 5-10 minutes of a dynamic warm-up.
  • Rest 60 seconds between sets.

Squat Jump

1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

Box Step with Dumbbell & Knee Drive

1. Stand behind box and place one foot on top of box, heel close to the closest edge. Hold a dumbbell in each hand.
2. Push off the box and explode vertically and drive your other knee up towards your chest. Complete the prescribed number of reps.
Repeat with other leg and continue according to prescribed number of repetitions

Machine Chest Press

1) Sit in upright or “bench press” position with back flat against bench and feet flat on floor.
2) Bottom grip position of lever arm should be aligned at the nipple-line (adjust accordingly either seat back and height adjustment, and/or lever arm). Elbows should be flexed at 90°
3) Start position: Press weight forward (use foot-assist if available).
4) Lower weight until upper arm is perpendicular to slightly past perpendicular to body.
Return to start position by pressing weight forward.

Hamstring Curl

1) Assume back lying position on floor. Place hands at sides with palms down on floor.
2) Start position: Place heels of both feet on top of stability ball. Raise hips off floor.
3) Curl heels toward glutes by flexing at the knee. Hips should remain off floor.
4) Return to start position.
5) Remember to maintain stability of ball by utilizing muscles in the trunk and core. To increase difficulty, cross arms hands over chest to take away base of suppport.

Smith Machine Overhead Press

1. Start by sitting on a bench and placing the bar at shoulder level.
2. Proceed to press the bar up overhead until your arms are extended.
3. Return to the starting position and repeat for the suggested repetitions.

Pullup

1) Position hands wider than shoulder width apart with overhand grip (palms facing forward).
2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.

Seated Dumbbell Tricep Overhead Extension

1. Sit in upright position.
2. Start position: Grasp DB and place palms on inner side of weight plate as shown. Press DB directly overhead (now palms are up).
3. Stabilize shoulders and lower weight moving only at the elbow joint until forearm is parallel to floor. Keep elbows pointing forward throughout movement.
4. Return to start position.
5. Remember to keep back and head straight - hyperextension or flexion may cause injury.

Alternating Superman

1) Lie face down on floor with arms extended overhead. You may place a rolled towel under forehead to clear face from floor.
2) Raise right arm and left leg 4-8 inches off floor.
3) Lower and raise alternate opposite arm and leg.
Remember to keep head and back in a neutral position. Shoulders and hips should remain squared throughout movement.

Double Crunch

1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Start position: Hands behind head and knees bent at 90 degrees.
3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Lying Side Crunch

1) Lie with back on floor or bench with knees bent.
2) Start position: Let your knees fall to the right so that your hips are somewhat rotated.
3) Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee.
4) Return to start position. Repeat with other side.
5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively - elbow does not need to touch knee.

Internal Rotation with band

1. Sit on a ball or bench and pin your elbow at your side.
2. Rotate your hand out away from the body and grab your band.
3. Rotate your hand back in holding the band and keeping your elbow pinned at your side.
4. Repeat for the desired repetitions and make sure that your elbow does not move during the movement.

External Rotation with band

1. Sit on a ball or bench and pin your elbow at your side.
2. Rotate your hand out in towards the center of your body and grab your band.
3. Rotate your hand back out holding the band and keeping your elbow pinned at your side.
4. Repeat for the desired repetitions and make sure that your elbow does not move during the movement.

Pre-Season training Macrocycle 1

  • Weeks 17-21 of Macrocycle 1 for Pre-Season training.
  • This is a twice a week resistance program.
  • Do 5-10 minutes of a dynamic warm-up.
  • Rest 60 seconds between exercises.

Alternating Split Squat Jump

1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4) Switch feet in the air so that the back foot lands forward and vice versa.
5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.

DB Squat

1) Grasp DB’s and let arms hang down at sides.
2) Start position: Stand with feet slightly wider than hip width apart. Knees should be slightly bent.
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4) Once thighs are parallel to floor, return to start position.
5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.
6) DO NOT allow knees to go past the big toe or deviate laterally or medially throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Incline DB chest press

1. Start by lying on an inclined bench and hold dumbells at chest level with your palms facing forward.
2. Press the dumbells straight up towards the ceiling until your arms are extended.
3. Return to the starting position and repeat according to the prescribed repetitions.

Prone Hamstring Curl with Ball

1. Lie on your stomach and place a stability ball between your legs and hold it with the inside of your lower leg.
2. Curl your legs up while holding the ball until the ball reaches your butt.
3. Return to the starting position and repeat.

Standing Shoulder Press with Fit Bands

1. Start by placing both feet on the band and hold each end in both hands at shoulder level.
2. Starting with your elbows at 90 degrees press both arms straight up until your elbows are extended.
3. Return to the starting position and repeat for the prescribed repetitions. Keep your abdominals tight throughout the movement and avoid arching your low back.

Pullup

1) Position hands wider than shoulder width apart with overhand grip (palms facing forward).
2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.

Seated Dip

Sit in an upright position and position hands on dip bars.
Start position: Lean forward slightly so that your elbows are slightly past the plane of your back and knees slightly bent.
Press the machine arms down until your arms are perpendicular to the floor.
Return to starting position by bending the elbows to a bent position.
Remember to keep the trunk bent forward, head neutral, and chest up.

Alternating Superman

1) Lie face down on floor with arms extended overhead. You may place a rolled towel under forehead to clear face from floor.
2) Raise right arm and left leg 4-8 inches off floor.
3) Lower and raise alternate opposite arm and leg.
Remember to keep head and back in a neutral position. Shoulders and hips should remain squared throughout movement.

Medicine Ball Trunk Rotation

1. Stand a desired distance from your partner both facing the same direction with opposite shoulders facing each other.
2. Have one partner wind up their torso and toss the ball to the other partner.
3. Proceed to catch the ball and wind up your torso and then return the ball to the other partner.
4. Repeat for prescribed repetitions and then repeat with the other side.

Vertical Hip Raise

1. Step up onto apparatus and place forearms into pads. Grasp handles and stabilize shoulders by depressing shoulders down.
2. Start position: bring knees up with hip flexed at approximately 90°.
3. Keeping back firmly pressed against back support, slowly lower legs.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement.

Functional training Macrocycle 2 b

  • Weeks 17-21 of Macrocycle 2 for Functional training.
  • This is a twice a week resistance program.
  • Do 5-10 minutes of a dynamic warm-up.
  • Complete in supersets of 2-3 exercises with 60 seconds rest between exercises.
  • Rest 1-2 minutes between circuits.

leg rotary pull

1. Start by standing on one leg and holding a cable handle with the opposite hand.
2. Proceed to pull the cable handle towards your waist while maintaining your balance on one leg.
3. You will also rotate your body slightly to do this.
4. Complete the desired repetitions and repeat with the other arm and leg.

DB Squat

1) Grasp DB’s and let arms hang down at sides.
2) Start position: Stand with feet slightly wider than hip width apart. Knees should be slightly bent.
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4) Once thighs are parallel to floor, return to start position.
5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.
6) DO NOT allow knees to go past the big toe or deviate laterally or medially throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

DB Bulgarian Split Squat

1. Start by holding dumbells at your side.
2. Place your back foot on a bench with your other leg out in front of you.
3. Proceed into a squat position by lowering your hips straight down.
4. Return to the starting position and repeat for the suggested repetitions.
5. Repeat with the other leg.

Preacher Curls

1) Adjust seat or arm support height so that, while seated, top of arm support pad is at chest level.
2) Position arms shoulder width apart with elbows and upper arm supported on pad.
3) Start position: Grasp bar with underhand grip (palms facing up) with elbows slightly bent. Choose a narrow or wide grip if applicable.
4) Flex at elbows and curl handle up until forearms are perpendicular to floor. Contract biceps at top of movement.
5) Return to start position.
6) Remember to keep shoulders stabilized - do not shrug shoulders forward on down (eccentric) phase of movement. Do not fully extend elbows at bottom of movement.

One Arm Cable Pushdown

1) Stand approximately 2-3 feet away from overhead pulley with feet shoulder width apart and knees slightly bent. You may use a staggered stance for increased stability.
2) Start position: Grasp handle with shoulder width or medium overhand grip (palms down). Lower handle to chest level so that elbow is bent at 90°.
3) Keeping shoulder stabilized and elbow close to side, extend arm and lower bar to hip level.
4) Return to start position.
5) Remember to keep back and head erect and in a neutral position. Stabilize shoulders by squeezing shoulder blades together slightly.

Horizontal Calf Raise

1. Sit in the machine and place the balls of your feet on the foot plate.
2. Keeping your legs straight extend the balls of your feet and toes out away from you.
3. Return to the starting position and repeat.

Close Grip Chinup (assisted)

1) Position hands shoulder width to slightly narrower than shoulder width apart with underhand grip (palms facing towards body).
2) Start position: Hang with arms fully extended and elbows forward. Feet may be crossed with knees bent or place feet on platform
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety. Pick a weight that allows you to fatigue at the prescribed repetitions.

Wood Chop with band or cable

1. Start by standing parallel to the band or cable.
2. Hang onto the handle in front of your body but up above your head and over the shoulder. Keeping your arms semi straight rotate your body down and away from the band.
3. Keep your feet planted and twist from your trunk or core. Remember to keep your arms semi straight throughout the movement.
4. Return to the starting point and repeat according to the required repetitions.
5. Repeat with the other side.

In-Season training Macrocycle 2

  • Weeks 32-36(or longer) of Macrocycle 2 for In-Season training.
  • This a twice a week resistance program.
  • Do 5-10 minutes of a dynamic stretching warm-up.
  • Rest 45 seconds between sets

Leg Balance Board

1. Starting Position: Place both feet on balance board with one edge of board resting on the groun.
2. Start with an athletic stance of knees slightly bent.
3. Using your feet and ankles try to raise the edge of the board up off the ground.
4. Now control the board and keep the edges off of the ground by stabilizing using your lower legs to control the board.
5. Hold for the prescribed number of seconds.
Hold for 3 sets of 10-20 seconds each.

Lying Leg Press

Starting Position: Place your shoulders under the pads and your feet should be about shoulder width apart on the platform.
Release the safety bars and bend your knees into a squatted position.
Once your thighs break parallel then extend your legs to a soft bend in your knees.
Repeat for the prescribed number of reps.
Keep your abs tight throughout the movement to minimize low back injury or strain.

Kneeling pushup with hands on med ball

1) Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2) Place hands on top of the medicine ball; extend legs and place feet at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
4) Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the floor.
5) Return to the start position by extending at the elbows and pushing the body up.

Manual Glute-Ham Raise with Pushup

1. Position body face down on apparatus placing hips and ankles on respective pads.
2. Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad.
3. Start position: Back should be parallel to ground with knees slightly bent. Explode up in a pushup and start the movement to the vertical position.
4. Raise your body using your hamstrings until your upper body is vertical.
5. Return to start position.

Standing Shoulder Press with tubing

1) Step onto tubing with feet hip width apart and knees slightly bent.
2) Start position: Grasp handles with overhand grip (palms down) and shoulder width apart. Raise to ear level with tubing in front of forearms (now palms are facing forward).
3) Press hands up above head keeping the wrists over the elbows and arms moving parallel to the body at all times.
4) Return to start positon.
5) Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.

V-Bar Pullups

1. Start by placing a V-bar over a pull up bar.
2. Grab the V-bar and proceed to pull yourself up towards the top.
3. Lower yourself until your arms are straight and then repeat for the desired repetitions.

Full Situp with Twist

1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. As you come up twist one shoulder towards the opposite knee.
3. Return to start position and repeat with the other shoulder.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

DB Lunge Crossover

1) Start position: Stand with feet hip width apart. Grasp DB’s and hold out in front of body
2) Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. As you are lunging swing dumbells across body towards the hip.
3) Pushing off front foot, return to start position with legs and dumbells. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.

Functional training Macrocycle 2

  • Weeks 17-21 of Macrocycle 2 for Functional training.
  • This is a twice a week resistance program.
  • Do 5-10 minutes of a dynamic warm-up.
  • Complete in supersets of 2-3 exercises with 60 seconds rest between exercises.
  • Rest 1-2 minutes between circuits.

leg rotary pull

1. Start by standing on one leg and holding a cable handle with the opposite hand.
2. Proceed to pull the cable handle towards your waist while maintaining your balance on one leg.
3. You will also rotate your body slightly to do this.
4. Complete the desired repetitions and repeat with the other arm and leg.

DB Squat

1) Grasp DB’s and let arms hang down at sides.
2) Start position: Stand with feet slightly wider than hip width apart. Knees should be slightly bent.
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4) Once thighs are parallel to floor, return to start position.
5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.
6) DO NOT allow knees to go past the big toe or deviate laterally or medially throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Free Motion Hamstring Curls

1. Start by standing on the platform and placing a foot in the foot harness. Step to the side so that your foot hangs off the edge of the platform.
2. Proceed to curl your foot back and up keeping your knee stabilized next to your other knee and bringing your foot all the way to your butt.
3. Return to the starting position and repeat according to the prescribed repetitions. Repeat with the other leg.

One Arm One Leg DB Chest Press

1. Start by lying on your back on the ball. Holding a dumbell in one hand with your elbow out raise the same leg or opposite leg off the floor.
2. Contract your abdominals to maintain stability and once you are stabilized press the dumbell up above your chest.
3. Continue for the required number of repetitions and then repeat with opposite arm and leg.

DB Bulgarian Split Squat

1. Start by holding dumbells at your side.
2. Place your back foot on a bench with your other leg out in front of you.
3. Proceed into a squat position by lowering your hips straight down.
4. Return to the starting position and repeat for the suggested repetitions.
5. Repeat with the other leg.

Preacher Curls

1) Adjust seat or arm support height so that, while seated, top of arm support pad is at chest level.
2) Position arms shoulder width apart with elbows and upper arm supported on pad.
3) Start position: Grasp bar with underhand grip (palms facing up) with elbows slightly bent. Choose a narrow or wide grip if applicable.
4) Flex at elbows and curl handle up until forearms are perpendicular to floor. Contract biceps at top of movement.
5) Return to start position.
6) Remember to keep shoulders stabilized - do not shrug shoulders forward on down (eccentric) phase of movement. Do not fully extend elbows at bottom of movement.

One Arm Cable Pushdown

1) Stand approximately 2-3 feet away from overhead pulley with feet shoulder width apart and knees slightly bent. You may use a staggered stance for increased stability.
2) Start position: Grasp handle with shoulder width or medium overhand grip (palms down). Lower handle to chest level so that elbow is bent at 90°.
3) Keeping shoulder stabilized and elbow close to side, extend arm and lower bar to hip level.
4) Return to start position.
5) Remember to keep back and head erect and in a neutral position. Stabilize shoulders by squeezing shoulder blades together slightly.

Horizontal Calf Raise

1. Sit in the machine and place the balls of your feet on the foot plate.
2. Keeping your legs straight extend the balls of your feet and toes out away from you.
3. Return to the starting position and repeat.

Close Grip Chinup (assisted)

1) Position hands shoulder width to slightly narrower than shoulder width apart with underhand grip (palms facing towards body).
2) Start position: Hang with arms fully extended and elbows forward. Feet may be crossed with knees bent or place feet on platform
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety. Pick a weight that allows you to fatigue at the prescribed repetitions.

Wood Chop with band or cable

1. Start by standing parallel to the band or cable.
2. Hang onto the handle in front of your body but up above your head and over the shoulder. Keeping your arms semi straight rotate your body down and away from the band.
3. Keep your feet planted and twist from your trunk or core. Remember to keep your arms semi straight throughout the movement.
4. Return to the starting point and repeat according to the required repetitions.
5. Repeat with the other side.

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