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:

• stability chops (50 lb, 14 reps)
• pallof press (40 sec)
• slow V-ups (10 reps)

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

5X5

• bench press
• assisted chin ups

3X5

• 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