Wednesday: core, plyos, strength, lateral conditioning

Wednesday was a complete workout with several training components:

I went straight to the gym from the high school team’s practice, so no dynamic warmup was necessary.

Things to note:  strength training is becoming shorter and focused only on the essentials. Unlike last week I got an extra day in the gym this week so I divided it into upper and lower days.


Part 1: Core

I feel that I’ve been slacking a bit on my core training so I put it first today to give it the attention it deserves.

I did the following circuit three times:

Part 2:  lateral plyos

Part 3:  Strength


  • bench press
  • assisted chin ups


  • single arm incline dumbbell bench
  • one arm dumbbell rows

Part 4:  Conditioning

Lateral Movement Conditioning

10 reps of 30 s work, 60 s rest.  alternated between skater hops, shuffles, and 12 yard shuttle runs.


Related Posts:

Monday and Tuesday workouts

Friday’s complete workout:  putting training components in order

25 Tips to Improve Your Ultimate Performance!
Delivered to your inbox FREE
Sign up on the list and I’ll send them to you over the next 12-ish weeks. Most of these will be about fitness, but I’ll throw in some surprises as well.

Leave a Reply

You can use these HTML tags

<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>