GRAND FINAL WEEK TRAINING SCHEDULE

This Sunday I have a grand final for my over 35's team and here's how my training week looks.

TUESDAY - LOWER BODY STIMULATION SESSION 

A1 - Lateral Step Ups + Hip Hike x 5/leg

A2 - Trap Bar Deadlift on Toes x 5

A3 - Hyper Arch Diagonal Ankle Jumps x 25/direction

- 3 circuits, 30secs between exercises and 3mins between circuits

WEDNESDAY - MAX VELOCITY SPRINTS (TODAY)

- Be Activated Warm Up

- Movement Prep

- Standing 10m, Standing 20m, Standing 30m, 3 x Standing 50m

- Full rest between sets (approximately 1min rest per 10m covered)

- 20 set shots at Williamstown Oval

THURSDAY - UPPER BODY POWER

A1 - Military Press x 3

A2 - Single Arm Medicine Ball Overhead Throws x 5

- 3 pairs, 30secs between exercises and 2mins between pairings

B1 - Bench Press x 3

B2 - Medicine Ball Recoil Wall Throw x 5

- 3 pairs, 30secs between exercises and 2mins between pairings

FRIDAY - LOWER BODY STIMULATION SESSION

A1 - Standing Hip Hike Circles x 8/leg

A2 - Hip Extension Jammer x 5/leg

A3 - Bounding x 5/leg

- 3 circuits, 30secs between exercises and 3mins between circuits

SATURDAY - ACCELERATION SPRINTS

- Be Activated Warm Up

- Movement Prep

- Isometric Accelerations 3 x 20m + Bodyweight 1 x 20m

- Full rest between sets

 

- 20 set shots at Williamstown Oval

SUNDAY - GAME DAY @ 1:40PM

Check out Facebook, Instagram and Twitter for videos