STRENGTH AND CONDITIONING SUMMER 2017 MANUAL KPVB SUMMER WORKOUT STRENGTH AND CONDITIONING SUMMER 2017 MANUAL

PANTHERS: Over the course of the next 8 weeks, you will have the opportunity to improve your physical and mental conditioning. Without the added pressure of classes, you will be able to focus all of your attention on training for the upcoming season. The summer is vital in preparation to increase your strength, agility, speed, and power. DO NOT let all of your hard work from the spring semester go to waste. The following is a packet that includes your summer lifting. The warm-up given should be done prior to lifting. When you return in the fall we will be testing the following in the weight room: Block Jump, Approach Jump, Back Squat, Clean, Bench Press. In addition, we will also be conducting a conditioning test. Push yourselves hard, good luck, and have a safe and fun summer. Contact me at 713-922-1674 if you have any questions about the program or exercise variations. Coach Miser

DYNAMIC WARM-UP & CORE/LOW BACK EXERCISES BEFORE YOU BEGIN YOUR LIFTING OR CONDITIONING SESSION: COMPLETE THE DESIGNATED WARM-UP PLUS TWO CORE EXERCISES FROM COLUMN ONE, ONE CORE EXERCISE FROM COLUMN 2, AND ONE LOWER BACK EXERCISE FROM COLUMN THREE. DYNAMIC WARM-UP High Knees 80 But Kicks Flexed Foot Knee Raise Kick Out 20 Flexed Foot Knee Raise Kick Out Skips Spider Man Push Up 10 Duck Walk 2x 20 ft Wide Leg lateral Shuffle (2 forward 1 back – Lead with OS leg) Forward Shuffle (2 forward 1 back) Backward Shuffle (2 forward 1 back) Broad Jumps 180 Jumps

SUMMER LIFTING PROGRAM

Weekly Strength DO DYNAMIC WARMUP FIRST MONDAY EXERCISE DESCRIPTION SETS Core/Stability Work    1 min plank hold (any version of this)  4 Shoulder Complex 10 Front raise, 10lateral raise, 10fly 5lb plates 3 Jump Shrug Squat 3x10 holding 10 lb dumbells Heavy Back Squat Last 2 sets should be heave (USE SPOTTER) 10-8-5-5-3 increase in weight each set 5 Overhead Walking Lunges 3x30 Hold 10lb Plate OH with elbows locked WEDNESDAY EXERCISE Thrusters 3x10 at least 35 lbs Heavy Bench Bent Over One Arm Row 3x15 each arm 15 or 20 lb weight Heavy Strict Shoulder Press FRIDAY EXERCISE Sumo Deadlift High Pull 3x15 Use at least 15 pound DB or KB Hang Clean/Power Clean Complex 1 rep = Hang clean (from above knee) followed by a Power Clean ( From Ground) 5-5-3-3-2-1 increase in weight each set 6

SUMMER CONDITIONING PROGRAM

DATE MONDAY WEDNESDAY FRIDAY FARTLET WORK AGILITY & PLYOMETRICS SHUTTLE WORK Week 1 NUMBER OF MINUTES: 10 *See agility/plyo sheet. Choose one NUMBER OF REPS: 4 JOG: :30 different agility and jump rope workout ACTIVITY: 75 yard shuttles (Sprint 25 yards, then change directions X3) SPRINT: :30 for each week. REST: :20 between reps   GOAL TIME: :20 Week 2 NUMBER OF REPS: 3 JOG: :25 ACTIVITY: 150 yard shuttles (Sprint 50 yards, then change directions X3) REST: :30 between reps WALK: :05 GOAL TIME: :30 Week 3 NUMBER OF MINUTES: 12 NUMBER OF REPS: 2 ACTIVITY: 300 yard shuttle test (Sprint 100 yards, then change directions X3) REST: 2:30 between reps GOAL TIME: < 1:05 Week 4 JOG: :40 SPRINT: :20 REST: 1:00 between reps Week 5 NUMBER OF MINUTES: 15 ACTIVITY: 225 yard shuttles (Sprint 75 yards, then change directions X3) REST: 1:20 between reps GOAL TIME: :40

DATE MONDAY WEDNESDAY FRIDAY FARTLEK WORK AGILITY & PLYOMETRICS SHUTTLE WORK Week 6 NUMBER OF MINUTES: 15 *See agility/plyo sheet. Choose one NUMBER OF REPS: 4 JOG: :35 different agility and jump rope workout ACTIVITY: 225 yard shuttles (Sprint 75 yards, then change directions X3) SPRINT: :15 for each week. REST: 1:30 between reps WALK: :10   GOAL TIME: :50 Week 7 NUMBER OF MINUTES: 18 NUMBER OF REPS: 2 ACTIVITY: 300 yard shuttle (Sprint 100 yards, then change directions X3) REST: 2:30 between reps GOAL TIME: < 1:05 Week 8 NUMBER OF MINUTES: 20 NUMBER OF REPS: 1 JOG: SPRINT: REST: NA GOAL TIME: < 1:00

WEDNESDAY AGILITY & PLYOMETRICS WORKOUT 1: CIRCUIT WORKOUT 2: BW CIRCUIT WORKOUT 3: 3 CONE DRILL *SETS: 3 REST: 1:30 *MAX reps in :20, :10 rest inbetween exercises SETS: 10 EACH WAY REST: :20 EXERCISE TIME Complete 4 SETS of the circuit CONES ARE SPACED 7.5 YARDS APART Jump Rope: High Knees :30 REST: 1:30 between SETS   Push Ups REST 1. Begin drill at cone 1 Jump Rope: One Legged Jumps :20 :10 2. From cone 1, SPRINT to cone 2 Long Striders Blurpees 3. From cone 2, SHUFFLE to cone 3 Jump Rope: One Legged Jumps BW Squat 4. From cone 3, DROP STEP to cone 1 Seal Jacks Squat Jumps Jump Rope: Double Jumps 1 • Jump Rope: Half Twisters Cross Over Jumping Jack 2 • • 3 WORKOUT 4: 5-10-5 PRO AGILITY WORKOUT 5: STAR DRILL WORKOUT 6: ON VB COURT SETS: 20 REST: :15 SETS: 10 REST: :30 *Pyramid Sprints (down & back = 1): 1, 2, 3, 4, 3, 2, 1 BEGIN drill from the * FOR CONES 1-3: Sprint to cone, backpedal to * 1 Full Court Sprint in :12 1:00 2. From cone 1, sprint to cone 2 ex. From *, sprint to cone 1, backpedal 2 Full Court Sprints in :24 1:15 2. Once at cone 2, sprint to cone 3 back to *. Repeat for cones 2 & 3. 3 Full Court Sprints in :36 4. Once at cone 3, sprint and FINSH through CONES 4 & 5: Shuffle to cone, shuffle back to * 4 Full Court Sprints in :48 :50 cone 1 ex. From *, shuffle to cone 4, shuflle back to * CONES 6-8: Backpedal to cone, sprint to * CONES are spaced 7 yards apart. ex. From *, backpedal to cone 6, sprint to * CONES are spaced 7 yards apart from * start • 2 1 • • 3 • 1 4 • * • 5 6 • • 7 • 8

• 2 • 4 • 3 • 1 • 5 WORKOUT 7: ON VB COURT WORKOUT 8: PLATE CIRCUIT WORKOUT 9: CONE DRILL *Pyramid Sprints (down & back = 1): 2, 2, 4, 4, 4, 4, 2, 2 COMPLETE SET AS FAST AS POSSIBLE!   EXERCISE REST *use a 25 lb. plate THROUGHOUT circuit *Below is the set-up for the cones. Repeat 10x through. 2 Full Court Sprints in :24 :25 Complete 3 SETS of the circuit SETS: 10 REST: 1:00 bet. SETS REST: 1:00 between SETS 4 Full Court Sprints in :48 :48 • 2 • 4 REPS 3:00 Squat Jumps 10 • 3 Cycled Split Squat Jumps 10ea 1:30 Forward Lunge + Plate Twist 5ea • 1 • 5 Back Squat w/ Plate 30 Seated Punch 6 REP 1 REP 2 WORKOUT 10: POOL (3) Back Squat + Plate Punch 1 to 2: Bear Crawl 1 to 2: Side Shuffle 1. PLYOMETRIC CIRCUIT x3 SETS Overhead Backward Lunge 2 to 3: Sprint TIME Side Lunge 8ea 3 to 4: Back Pedal 3 to 4: Crossover Run Block Jumps :30 Rocky Twist 20 4 to 5: Bear Crawl 4 to 5: Side Shuffle One Leg Later Jumps One Leg RDL + Shoulder Press One Leg Jumps REP 3 Scissor Jump 1 to 2: Back Pedal Lateral Jumps 2. TREADING WATER 4 to 5: Sprint 3 x :30 treading water 5 x :45 treading water :15 3. CONTINUOUS LAPS: 5 min.

JUMP ROPE CIRCUIT 1 JUMP ROPE CIRCUIT 2 JUMP ROPE CIRCUIT 3   EXERCISE TIME Double Leg Jumps :30 Toe Taps :45 Single Leg Jumps 1:00 Double Jumps Half Twister Lateral Jumps Half Twisters Double Jump