January 16th, 2017 – College Athlete Training

Dynamic Warm-up

40 jumping jacks

40 cross-country skiers

10 steps walking toe touch

20 seconds each leg – standing quad stretch

10 scorpions

Clean Pull (2 Knee + 2 Floor)

1X4 – 55%

1X4 – 60%

3X4 – 65%

Deadlift

1X5 – 50%

1X5 – 55%

3X8 – 60%

Superset

1. Weighted Chin ups (Palms facing you) (1,1,2 second tempo)

3X6

4th set – Go until failure

1a. Repeat broad jumps

3X3

Circuit – 3 Rounds – 30 seconds on/30 seconds off

– Box Jumps

Heiden’s

– DB 1 Arm Rows (6 reps) (1,1,2 second tempo)

– Med Ball Chest Pass Rapid

Arms

Alternating DB Curls – 3X6 (1,1,2 tempo)

Tricep Kickbacks – 3X6 (1,1,2 tempo)

Forearms

DB Wrist Flexion (Arms down by your side) – 3X10

Dumbbell Wrist Rotations – 3X10

Farmers Walk (Reps = Total Steps) – 3X20

Speed Training – 12, 20-yard explosive sprints

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