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
- heiden hop and stick (3X5 each leg)
- single leg hops. over a cone instead of onto a step (3X6 each leg)
Part 3: Strength
- bench press
- assisted chin ups
- single arm incline dumbbell bench
- one arm dumbbell rows
Part 4: Conditioning
10 reps of 30 s work, 60 s rest. alternated between skater hops, shuffles, and 12 yard shuttle runs.