SOFTBALL

LIFT TESTING: 
Hang Clean Test - Don't Do A True 1RM Test... Keep Things At 3's
WARM UP SETS: Sets of 4's & 5's (2-3 Sets)
Drop To 3's When 4's Become Difficult...
Do 5 Total Sets Of 3 Reps & See How Heavy You Can Go, But Work The Technique!

POST YOUR TEST WEIGHT TO COMMENTS

SOFTBALL

POWER TESTING: 
* If You Aren't Able To Make It To Campus To Test Do The Following:

TEST 1: 
Standing Long Jump
(Use A Tape Measure... 3-4 Attempts After A Good Warm Up To Get Max Distance)

OR 

If You Feel Comfortable & Have Access:
Max Height NO STEP Box Jump
* Use A Few Sets Of 5 & 3's To Work Up Then Do Singles
- No More Than 10 Total Sets Of 1 Rep

TEST 2: Short Shuttle Test - Plenty Of Rest Between (4-5 Minutes) 
5 Yds & Back - 10 Yds & Back - 15 Yds & Back
* Goal Is To Break 12-13 Seconds... Need A Stopwatch *
** 3-5 Attempts Max **

POST ALL RESULTS TO COMMENTS

SOFTBALL

CHANGE OF DIRECTION: 
Pro-Agility Drills
* Just Use 3 Cones & Set Them Up Like The VIDEO
- All Sprints - First 2 Just You Only
- Last 6 Sprints - Race A Partner
** Work On:
1. Never Backstep, Every Step You Take Should Be Going Forward
2. Plant & Push Off With Outside Foot
3. Stay Low... Never Be Caught In A Full Standing Position

POWER: 
Barbell Snatch (Bar - Position Player, DB - Pitchers - Keep It Light & Fast)
4 Sets Of 5 Reps (Follow The Weights Listed)
(New Players - 25#, 35#, 45#, 45-55#)
(Returners - 45#, 50#, 55#, 55-65#)

STRENGTH: 
Free Squat (Back Squat With NO BOX)
(Just Progressively Keep Adding More Weight.. Make It Difficult, But Still Try To Explode Up!)
WARM UPS: 4 reps , 2 reps
WORK SETS: 2, 1, 1  (3-4 Min Clock)

ASSISTANCE WORK: 
Bent Over DB Row (2 DB's & No Bench)
2X10EA Arm (Start 27.5-30's Or More)
SS w/
Band Stretching
(Overhead, Chest & Lats - 60 Secs Each X 1 Set)


POST ALL WEIGHTS TO COMMENTS

ADDITIONAL MOVEMENT TESTING DAY...

For Those Volleyball Players That Were Unable To Movement Test On Monday I Will Have An Additional Day Tomorrow Morning Starting At 6:45AM In The Gym...

Try To Get In If You Can...

Justin

VOLLEYBALL/ WOMEN'S BASKETBALL

CONDITIONING TEST:
(5 Yards & Back, 10 Yards & Back, 15 Yards & Back) X 20 Sets
* Make Sure Your FOOT Touches Each Line
* You Must Complete The Whole Shuttle In 15 Seconds For Faster Or It Counts As A Miss
* Every Shuttle Sprint Starts Every 45 Seconds Whether You Missed This 15 Second Goal OR Not
* You Must Complete ALL 20 Shuttle Sprints Whether You Miss OR Not

POST HOW MANY MISSES YOU HAD OUT OF 20 TO COMMENTS

SOFTBALL

REACTION/QUICKNESS: 
Partner Tennis Ball Throws
- One Partner (5-10 Feet Away Will Have TWO Tennis Balls & Randomly Throw Them Right/Left & Drop Them In Front... Partner Two's Goal Is To Get Each Ball BEFORE It Bounces Twice & Toss It Back To Partner One...
* 3 Sets Of 30 Seconds Of Throws *

PULL UP TESTING: 
1 Attempt For Max Number Of Strict Pull Ups Reps
- Make Sure You FULLY LOCK OUT & CHIN GOES COMPLETELY OVER THE BAR

POWER/SINGLE LEG STRENGTH: 
Reverse Barbell Lunge Jumps (Just Like The Video, But Obviously Come Up Fast & Jump High)
4 Sets Of 3 Each Leg (Add Weight, But Keep Trying To Move Quickly!)
- Position Players - Barbell, Pitchers - DB's 
** Just A Little Heavier Than Last Week.. Still Keep It Light & As Fast As Possible!! **

ASSISTANCE WORK: 
Hollow Body Holds OR Rocks 
3 Sets Of 45 seconds
SS w/
Letters On Incline Bench 
3 Sets Of Y, T, W (Using 5-7#) For 5 Reps Each Letter

CONDITIONING: Partner Workout
Short Shuttle Run (5 yards & Back, 10 yards & Back, 15 Yards & Back)
5 Burpee DOUBLE Lateral Stick Jumps (12")
* Do A Full Burpee (Chest To Ground & Do TWO Lateral Jumps Over A 12" Barrier ... Repeat X5)
* GROUPS OF TWO... Complete As Many Rounds As Possible In 8 Minutes - GOAL = 5 RDS EACH

POST PULL UP TESTING RESULTS, ALL WEIGHTS & TOTAL ROUNDS FOR YOUR GROUP TO COMMENTS

SOFTBALL

SPEED: 
Partner Chase Sprints
(10 Yards Each Sprint - MAX EFFORT!)
1st Position - Start On Your Stomach X 2 Sprints (Have A Third Person Say Go)
2nd Position - Kneeling On Your Right Knee X 2 Sprints
3rd Position - Kneeling On Your Left Knee X 2 Sprints
4th Position - Push Up Position X 2 Sprints
** Rest As Needed Between All Sprints... Remember This Isn't Supposed To Be Conditioning

POWER: 
Hang Power Clean (Partial Squat Catch... Move The Bar As Fast As You Can!)
- Build Off Of The Weights From Last Week... End 5-10# Heavier
WARM UPS: 4 Reps & 3 Reps
WORK SETS 3 Sets Of Just 2 Reps (Steadily Working Heavier Each Set)

STRENGTH: (Still Trying To Move Fast On The Way Up)
Front Squat
3 Sets Of 3 Reps
(Little More Weight Than Last Week... This Should Be 10-20% MORE Than Your Clean)

ASSISTANCE WORK: 
Hip Mobility Work
- Hurdle Walks (Can Use A Bar Set Up On A Squat Rack OR Actual Hurdles)
3 Sets Of 5 Passes
- 1st Set - Face The Hurdles & Go Under & Over
- 2nd Set - Left Side Facing The Hurdles - Under & Over
- 3rd Set - Right Side Facing The Hurdles - Under & Over
SS w/
Push Ups (Hands On 3-6 Inch Boxes To Make It Deeper OR Add Resistance/Weight
3 Sets Of 5 Reps

POST ALL WEIGHTS TO COMMENTS

VOLLEYBALL/ WOMEN'S BASKETBALL

POWER TESTING: 
* If You Aren't Able To Make It To Campus To Test Do The Following:

TEST 1: 
Standing Long Jump
(Use A Tape Measure... 3-4 Attempts After A Good Warm Up To Get Max Distance)

OR 

If You Feel Comfortable & Have Access:
Max Height NO STEP Box Jump
* Use A Few Sets Of 5 & 3's To Work Up Then Do Singles
- No More Than 10 Total Sets Of 1 Rep

TEST 2: Short Shuttle Test - Plenty Of Rest Between (4-5 Minutes) 
5 Yds & Back - 10 Yds & Back - 15 Yds & Back
* Goal Is To Break 12-13 Seconds... Need A Stopwatch *
** 3-5 Attempts Max **

POST ALL RESULTS TO COMMENTS

SOFTBALL

CHANGE OF DIRECTION: 
Pro-Agility Drills
* Just Use 3 Cones & Set Them Up Like The VIDEO
- All Sprints - First 4 Just You Only
- Last 4 Sprints - Race A Partner
** Work On:
1. Never Backstep, Every Step You Take Should Be Going Forward
2. Plant & Push Off With Outside Foot
3. Stay Low... Never Be Caught In A Full Standing Position

POWER: 
Barbell Snatch (Bar - Position Player, DB - Pitchers - Keep It Light & Fast)
4 Sets Of 5 Reps (Follow The Weights Listed)
(New Players - 25#, 35#, 45#, 45-55#)
(Returners - 45#, 50#, 55#, 55-65#)

STRENGTH: 
Free Squat (Back Squat With NO BOX)
(Just Progressively Keep Adding More Weight.. Make It Difficult, But Still Try To Explode Up!)
WARM UPS: 5 reps , 3 reps
WORK SETS: 2, 2, 2  (3-4 Min Clock)

ASSISTANCE WORK: 
Bent Over DB Row (2 DB's & No Bench)
2X10EA Arm (Start 27.5-30's Or More)
SS w/
Band Stretching
(Overhead, Chest & Lats - 60 Secs Each X 1 Set)

CONDITIONING: 
Stadium Stair Sprints - Try To Find A Section OR A Hill That Takes You At Least 10 Seconds To Finish
* 60 Second Clock - 10 Sets *

POST ALL WEIGHTS AND CONDITIONING TIMES TO COMMENTS

VOLLEYBALL/ WOMEN'S BASKETBALL

CHANGE OF DIRECTION/AGILITY: 
Agility Ladder Warm Up:
- 8-10 Patterns With A Lot Of Single Leg Emphasis

Pro-Agility Drills
* Just Use 3 Cones & Set Them Up Like The VIDEO
- All Sprints - First 4 Just You Only
- Last 4 Sprints - Race A Partner
** Work On:
1. Never Backstep, Every Step You Take Should Be Going Forward
2. Plant & Push Off With Outside Foot
3. Stay Low... Never Be Caught In A Full Standing Position

STRENGTH: 
Volleyball - 3RM Testing - Free Squat
- Use The Following Warm Ups:
Set 1 - 3-5 Reps
Set 2 - 2-3 Reps
Set 3 - 1-2 Reps (80-90%)
Sets 4-6 - All 3 Reps - Be Smart... Make Sure It's A Manageable With PERFECT Depth
(Take 3-5 Mins Rest Between Sets)

POST BEST WEIGHT TO COMMENTS

Great Job Ladies! Keep It Up For A Few More Weeks...

Keep Posting Everything & Working Hard To Get Stronger!

See You All In A Few Weeks...

Justin

SOFTBALL

POWER/SINGLE LEG STRENGTH: 
Reverse Barbell Lunge Jumps (Just Like The Video, But Obviously Come Up Fast & Jump High)
4 Sets Of 3 Each Leg (Add Weight, But Keep Trying To Move Quickly!)
- Position Players - Barbell, Pitchers - DB's 

GYMNASTIC STRENGTH: 
Chest To Bar Pull Ups
3 Sets Of 2-3 Reps Short Of Failure (Use Assistance As Needed, But Make It Hard)
- All This Means Is NOT To Take It To Complete Failure, But Instead Leave A Few Reps There For The Sake Of Staying Consistent On Reps For All Three Sets

ASSISTANCE WORK: 
Hollow Body Holds OR Rocks 
3 Sets Of 30 seconds
SS w/
Letters On Incline Bench 
3 Sets Of Y, T, W (Using 2-5#) For 5 Reps Each Letter

MOBILITY: 
Fielders - Hip Stretching
Pitchers - Band/Upper Body Stretching
* 30-60 Second Holds Each Position *

POST ALL WEIGHTS TO COMMENTS

VOLLEYBALL/ WOMEN'S BASKETBALL

REACTION: 
If You Can Get A Partner Try To Combine The Two Reaction Drills We Have Been Doing For The Last Two Weeks:

Stand 5-10 Feet Back From The Partner Holding Both Tennis Balls...
- Perform Quick & Short Shuffles & Block Jumps (Hitters) OR Burpees (Defensive)
- After 10-15 Seconds Of Alternating These Movements Your Partner Will Drop ONE Of The Tennis Balls... When They Do React Fast & Get It Before The Second Bounce!
* Perform 4 Cycles Of This = 1 Set X 5 Total Sets
** Rest 2-3 Minutes Between Sets

TESTING: 
Pull Up Testing (Start Completely Hanging, Arms Straight & Finish With Chin Completely Over Bar)
- 1 Attempt @ Max Number Of Reps
* Try To See If You Can Do Some With No Assistance... If Not, Then Add A Little Amount Of Resistance As You Can... Then Try Again...

POWER: 
Medicine Ball Throws (Overhead Emphasis)... Check The Video... Throw More Straight Up Instead
- Wall Ball Throws (Maximum Height - 10-11# Ball)
* Use A Backboard OR Wall To Gauge How High You Are Throwing Each Rep

ASSISTANCE WORK: 
Lower Body Complex: Use Two DB's Instead Of A Barbell
1. SL RDL's
2. Lateral Lunge
3. Reverse Lunge
* Lighter Weights & Add More Explosiveness!
2 Sets Of 5 Reps Each Part
SS w/
Medicine Ball Throws (With A Partner)
(Holding A Half Sit Up Position, Do Chest Passes For 10 Reps Then Overhead Throws For 10 Reps)
2 Sets With A 10-13# Ball

CONDITIONING: Conditioning Test Prep 
5 yds & Back, 10 yards & Back, 15 yards & Back (Goal Time Is 15 Seconds OR Faster)
10 Total Sets (New Set Every 60-75 seconds)
- If Your Times Start To Slip A Lot Take Longer Rest, But Start With A 60 Second Clock

POST ALL WEIGHTS & BEST TO WORST CONDITIONING TIME TO COMMENTS

SOFTBALL

Last Three Weeks... We Will Test In Two Weeks So We Are Going To Streamline Things...

SPRINT SPEED: 
Band Resisted Sprints w/ Release (Resist For 6 HARD Steps, Then Let Go & Sprint Hard For 10 Yds)
* 5 Total Sprints *
NO COASTING OR PULLING UP EARLY... DO THE FULL 10 YARDS!

POWER: 
Hang Power Clean (Partial Squat Catch)
WARM UPS: 5, 4
WORK SETS: 3, 3, 3 (Pick A Challenging Weight,  BUT Work The Technique Also - 65-85#)
- Take A 2-3 Minute Rest Between Sets On The Work Sets

STRENGTH: Still Try To Come Up As Fast As You Can During The Squat 
Front Squat
3 Sets Of 3 Reps (Start Relatively Heavy Right Away, But Work The Depth On This One)
- Again... Last Two Sets 2-3 Minutes Rest Between

ASSISTANCE WORK: 
Hip Mobility Work
- Couch Stretch
2X30 Seconds
SS w/
Push Ups (Lock Chest & Hips Together & Touch The TOP Of Your Chest To The Ground)
2X15 (Try To Not Break These Up At All Once You Start)

CONDITIONING: Partner Workout
180 Degree Rotational Jumps X5 Each Direction (Max Height & Perfect Landing)
20 AbMat Sit Ups
30 12" Lateral Barrier Jumps (Two Feet)
(Put A PVC OR Broomstick On Two 12" Boxes & Jump Over OR Use A Thin 12" High Object)
* Max Rounds Between Your & Your Partner In 10 Minutes * 
** If You Are By Yourself Then Perform 4 Total Rounds 

POST ALL WEIGHTS AND TOTAL ROUNDS COMPLETED FOR CONDITIONING TO COMMENTS

VOLLEYBALL/ WOMEN'S BASKETBALL

JUMP POWER: 
Depth Block Jumps (Try To Step Off A Box - 8-12" - REBOUND FAST!)
4 Sets Of 6 Block Jumps (No Second Box To Jump To... Jump And Reach As High As Possible)
* Try To Jump To A Backboard OR Some Other Target To Keep Consistent Height
** Take Your Time... I Want Max Jump Height & Effort For Each Rep and Set 

POWER WORK: Practice The Movement With Heavier Weight, BUT DON'T TEST OUT
Hang Clean (Partial OR Full Squat Catch)
WARM UPS: 5, 5, 4
WORK SETS: 3, 3, 3 - Something Challenging, But Perfect The Motion

CONDITIONING: 
10 Single Leg LATERAL Line Jumps (Each Leg - DON'T TOUCH LINE!)
5 Full Burpees (Chest To Ground)
10 Block Jumps (Find Something To Jump To So You're Consistent)
* Start A New Set Every 60 Seconds X 10 Total Rounds - Start Consistent! * 

POST YOUR CLEAN WEIGHT AND CONDITIONING TIMES TO COMMENTS

SOFTBALL

SPEED WORK: 
Partner Band OR Strap Resisted Sprints (No Release)
4 Sets Of 60 Feet
- Drive Hard & Keep Leaning

POWER: 
Hang Power Snatch (Barbell)
4 Sets Of 5 Reps
* Just Practice The Motion, Stay Between 25-45# - Active Shoulders When Catching The Weight

SINGLE LEG STRENGTH: 
Elevated Split Squats (Back Foot On Bench) - Use Dumbbells For Weight
3X5EA Leg (Start With 25's Or More & GO UP Every Set)

ASSISTANCE WORK: 
Pallof Core Circuit (Check Video)
2X10 Presses Each Position
SS w/
YTW On Bench (Again, Check Video) - Light DB's (2-5#)
2X10 Reps @ Each Letter
SS w/
Underhand Inverted Row (Tempo - Hold At Top For 3 Seconds & Lower Slow For 5 Seconds)
2X6 Reps (SLOW!)

POST ALL WEIGHTS TO COMMENTS

VOLLEYBALL/ WOMEN'S BASKETBALL

AGILITY/CHANGE OF DIRECTION: 
1. Agility Ladder OR Dot Drill Warm Up
- 10 Drills (Single Leg Emphasis)
2. Double Pro-Agility Drills (You'll Have TWO Extra Cones Then The Drill In The Video)
- Place Cones In Center Then Place Cones 3 and 5 yards Away From The Center Cone
- Start With Shuffles To The 3 yards Cone (Right And Left)... Then Shuffles Out To 5 yards (R & L)
- Then Do The Same Pattern With Sprints Instead Of Shuffles

2 Shuffle Sets By Yourself Then 2 More With A Partner Leading
3 Sprint Sets By Yourself Then 3 More With A Partner Leading
** 10 Total Pro-Agility  Drills - ALL OUT!

STRENGTH: 
FREE Squat (No Box) - Add 5-10 More Lbs Than Last Week... Good Depth, Use Your Hips To Drive
5 Sets of 5 Reps

ASSISTANCE STRENGTH: 
Push Ups (Check Out The Video)
2 Sets Of Max PERFECT REPS

ASSISTANCE STRENGTH: 
Hip Extensions
2X15 Reps 
SS w/ 
Single Leg Barbell RDL's
2X10EA Leg
SS w/
Lateral Strength/Stability
(Off Bench HoldX10 secs, 10 Arm Raises While Continuing To Hold, Then 15 Side Crunches)
2 Cycles Through All Of This On Each Side For TWO Sets

CONDITIONING: VB Only 
100 yard Shuttles (25 Yards & Back X 4)
* Must Break 20 Seconds To Count X 10 Sets - 1 Minute Clock

VOLLEYBALL/ WOMEN'S BASKETBALL

REACTION/QUICKNESS: 
1. Visual Reaction - Need A Partner For This One...
- Have A Partner Hand Signal The Following:
1. Left & Right Shuffling
2. Sprints & Back Pedals
3. Block Jump (Point Finger Upwards)
* Keep The Order Random & Change Directions After Just 3-5 Steps
** Go For 30 Seconds Total X 2 Sets **

2. Tennis Ball Drops - Same As Last Week... One In Right & Left Hands, Dropping 1 Only
- Start @ 10 Feet Away & Add Difficulty By Adding Distance, Block Jump First (Hitters), Burpee (Defensive Specialists)
* Each Set Is 10 Total Drops
** Complete 4 Total Sets With 2-3 Minutes Rest Between Sets

POWER/OVERHEAD STRENGTH: 
Standing DB Push Press (Use Leg & Hip Drive)
4 Sets Of 3 Reps (Add A Little More To Each Set Compared To Last Week)
KEY POINTS:
1. Ribs Down
2. Shoulders Up And Through At The Top

GYMNASTICS STRENGTH:
Chest To Bar Pull Ups
3 Sets Of 10 UNBROKEN Reps (No Pausing For All 10 Reps... Lock Out Then Go Right Back Up)

SINGLE LEG STRENGTH: 
Front Squat Position Reverse Barbell Lunges (Yeah, Make Sure You Watch The Video Link)
2 Sets Of 3EA Leg (Start With 65# OR More & Make Big Jumps)
SS w/
Medicine Ball Stability Throws (Chest & Overhead) (Partner Stands On Feet & Throws You The Ball)
2 Sets Of 10 Chest & 10 Overhead (Use A 8-11# Ball)


CONDITIONING: 
* Need A Football Field With Lines OR Some Cones
- Set Cones At Goal Line, 5 yards, & 10 Yards

** Start On The Goal Line Shuffle Out To The 5 Yard Line, Perform A Max Effort Block Jump, Shuffle Back To Goal Line, Then Shuffle Out To 10 Yards & Perform A Burpee, Shuffle Back To The Goal Line... Repeat This Same Pattern But Instead Of Shuffling Perform Sprints Instead...
- Try To Keep All Round Times Between 20-30 Seconds, But Start A New Round Every 1:00 To 1:15
* 10 Total Sets

SOFTBALL

UPPER BODY POWER: 
Med Ball Throws (6-8# Ball)(Max Distance)
1. Ball Slams X10 (Start Completely Overhead, Then Throw Straight Down)
2. Chest Passes X10 (Ball At Chest, Step & Throw)
3. Rotational Med Ball Throws X5EA Side
* 3 Rounds Through - Consistent Speed & Distance Each Round! *

STRENGTH: 
Free Squat (No Box - Make Sure You Hit Parallel!)
5 Sets Of 3 Reps
(Use Your Box Squat Weights From HERE... Add 5-10# Onto Each Set From Last Time)

SINGLE ARM/CORE STRENGTH: 
Single Arm DB Press (No Legs)(17-20# To Start With) 
3X5 Reps Each Arm (Make Sure You Finish The Movement... Shoulder Up, Head Through!)
SS w/
Single Arm DB Row (No Bench)
3X10 Reps Each Arm (Start With 25# OR More)
SS w/
Single Arm Farmers Walk (DB OR Farmers Walk Bar)(90# Or More To Start)
3X25 Yards Right Arm & 25 Yards Back Left Arm
* Increase Weight Each Round *

MOBILITY WORK: 
Lot Of Hip Stretching

VOLLEYBALL/ WOMEN'S BASKETBALL

JUMP POWER: 
Single Leg BOX Jumps (Jump Off 1, But Land On TWO)
2X5EA Leg (12-18" Box)

3 Step Approach Jumps
4 Sets Of 8 Jumps (Get To A Higher Box Than Last Week)

POWER: 
Hang Power Clean (Partial Squat Catch)
- Work On The Motion That We Introduced Last Week - Add A Little Bit More Weight
4-5 Sets Of 5 Reps

STRENGTH: 
Front Squat
5 Sets Of 3 Reps (Build Past Your Best Weight From Last Time - Add 5-10 More Lbs)
- Check You Past Numbers HERE

ASSISTANCE STRENGTH: 
Towel Grip Inverted Rows
2X10 Reps
SS w/
Handstand Push Up Holds (Facing Wall)
2X30 secs

CONDITIONING: 
30 Lateral Barrier Jumps (3 Inch Barrier)
5 Burpees (Chest Touches Ground and Reach Arms Overhead - As Much Range As Possible)
10 Block Jumps (Try To Find Something That's Around 8 Feet High To Touch With Your Fingers)
* Start a New Round Every 60-75 Seconds *
10 Total Rounds- Consistent Times Each Round!

SOFTBALL

SPEED WORK: 
Resisted Sprints
- Run Through Some Wall Drill Mechanics First
- Use A Towel OR Rope & Have Someone Resist You For 45 Feet
* 6 Total Sets - Push Hard For The WHOLE Distance *

STRENGTH: 
Barbell Standing Press (Click The Exercise For A Video)
5 Sets Of 5 Reps (Try To Add 5# Onto Your Final Set From Last Time) - Check HERE 
* Try To Be At Your Hold Weight By Set 3 Then Go Over On Last TWO

GYMNASTICS STRENGTH: 
Underhand Strict CHEST TO BAR Pull Ups
* Again 15 Total Reps - At Least 3, But No More Than 5 Per Set - Less Resistance Than Last Time
** Your Number From Last Time - CHECK HERE

TEAM CONDITIONING: 
Team Shuttle Sprints (In Groups Of 2 Perform The Following... Each Girl Must Do Each Sprint)
160 Yards (40 Yard Line X4 Trips)
120 Yards (30 Yard Line X4 Trips)
80 Yards (20 Yard Line X4 Trips)
40 Yards (10 Yard Line X4 Trips)
80 Yards (20 Yard Line X4 Trips)
120 Yards (30 Yard Line X4 Trips)
160 Yards (40 Yard Line X4 Trips)

POST ALL WEIGHTS AND PULL UP ASSISTANCE ALONG WITH TOTAL TIME IT TOOK YOU FOR ALL THE SPRINTS FROM START TO FINISH

SOFTBALL

POWER: 
Box Jumps OR Check The Upperclass Site If You've Been Here & Have Cleaned Before
5 Sets of 5 Jumps
* As High Of A Box As Possible - Start With 18-20" OR Higher

STRENGTH: 
Front Squat
5 Sets of 3 Reps (Heavier Than You Did For 5 Reps A Few Weeks Back - 10-15# More)

ASSISTANCE STRENGTH: 
Push Ups (Hands On Yellow Bumper OR Higher)
3 Sets Of 6-10 Reps (Once You Lose Form Significantly Stop)
SS w/
Heavy Cable Row (Start Over 150#)
3 Sets Of 10-15 Reps (If It's Easier Do More, If Not Do Less)

POST ALL WEIGHTS TO COMMENTS 

SOFTBALL

POWER:
Standing Long Jumps (Stick Landing With Feet Flat & Butt Back, Knees Out)
3 Sets Of 5 Jumps (Non-Consecutive)

WEIGHTED POWER: 
Floor DB Snatch (Same As The Video But, Start From The Floor)
- 4 Sets Of 5 Reps Each Arm
* Check Your Old Weight HERE - Just A Little Bit Heavier... Move Fast!

SINGLE LEG STRENGTH: 
Front Squat Position Reverse Barbell Lunges (Yeah, Make Sure You Watch The Video Link)
3 Sets Of 5EA Leg (Start With 45# & Make Smart Jumps)

CONDITIONING/ASSISTANCE STRENGTH: 
Inverted Rows (All I'm Looking For Is An Arm Lock Out & Chest Touch... Bent Knees Is Fine)
Full Sit Ups (Shoulders To Floor & Chest To Knees)
* Tabata - 8 Rounds Each
** Tabata Means That You Will Do As Many Reps Of Inverted Rows As Possible In 20 Seconds... You Will Then Have 10 Seconds To Get Ready For Sit Ups... Do 20 Seconds Of Max Rep Sit Ups... Again, You Have 10 Seconds To Get Ready For Rows... Back & Forth Until You Have Done Each 8 Times...

POST YOUR BEST LONG JUMP DISTANCE, ALL WEIGHTS & TOTAL REPS FOR CONDITIONING TO COMMENTS 

VOLLEYBALL/ WOMEN'S BASKETBALL

FINAL TEST DAY...

AGILITY/LATERAL SPEED: 
1. Lateral Barrier Jumps (6 Inch Barrier)
1X30 Seconds (Two Legs)
1X15 Seconds (Each Leg)
2. Lateral Ski Jumps (Go For Speed and Reps) - SAME AS LAST WEEK BUT LONGER DISTANCE
3X20 Seconds (Minimum Distance For Each Jump Is 5 Feet - Use Cones To Mark This Out)
* Rest 40-60 Seconds Between Sets 
 
TESTING:
Strict Hang Pull Up Test
- 1 Attempt For Max Reps
* Start Hanging With Head Between Elbows, Clear Chin Completely Over Bar & Return To Identical Starting Position

REST 5-10 MINUTES 

Push Up Testing
- Same - 1 Attempt For Max Reps
* Chest MUST Lay On The Ground To Count & Elbow Lock At The Top

SOFTBALL

CHECK YOUR OLD NUMBERS HERE

Agility Ladder Warm Up OR Dot Drill Warm Up 
- Pick 8-10 Drills OR Patterns & Perform For 20-30 Seconds OR 10-15 Yards

POWER:
Dumbbell Push Press (Use Legs & Hips) - Watch The Movement Closely In The Video
4X10 (End With A Little Heavier Weight Than Last Time)
* Work Up Steadily & Make Sure You Keep Ribs Down, Pull Shoulders Back and Head Forward Slightly

STRENGTH: 
Tire Flips (With & Without A Partner) - If You Don't Have Tire Then Barbell RDL's (4X8 Reps)
4 Sets Of 5 Flips (Partner) OR 3 Flips (Individual)

ASSISTANCE STRENGTH: 
DB Supported Row
3X12 (Get To A Heavier Weight Than You Ended Last Time)
SS w/
Zercher Lateral Lunge (Hold 1 DB Across Your Elbows As You Lunge)
3X5EA Way
SS w/
Hollow Rock Holds
3X30 Seconds

MOBILITY: 
Three Way Band Shoulder Stretch
* 60 Second Each *

POST ALL WEIGHTS TO COMMENTS

SOFTBALL

Lots of Hip Mobility... Jog 800m OR Jump Rope For 3 Minutes Before You Warm Up


OLD WORKOUT NUMBERS HERE

STRENGTH/TECHNIQUE: (Add 5-10# More Than Last Time We Did This)
Back Box Squat (Pick A Box Height Where You Don't Crash Down and Can Keep Control)
5 Sets Of 5 Reps (Start With The Bar & Work The Technique... Watch The Videos TWICE!)
(PRACTICE THIS MOVEMENT... WATCH THE VIDEOS CLOSELY)
Video 1 - Purpose and Set Up - Don't Go Quite So Wide & Work On It
Video 2 - Lift Demo.. Again, Not Quite So Wide & Don't Crash Onto The Box

CONDITIONING: IN GROUPS OF TWO - If No Partner Just Start a New Round Every 3-3:30
10 Wall Ball (11-15# Ball)
15 Box Jumps (18")
20 Jumping Pull Ups (Bar Set At 2-3 Inches BELOW Wrist Height When Fully Standing Up)
* Total Rounds Completed As A Team In 20 Minutes *

POST WORKOUT: 
Off Bench Oblique Crunches (Set Up The Same Way As A Hold, But Just Move Side To Side)
2X20 Reps Per Side
SS w/
Upper Body Stretch (Bands OR No Bands, Just Stretch What Feels Tight)
2X60 Seconds MINIMUM Per Stretch

POST ALL WEIGHTS AND ROUNDS COMPLETED TO COMMENTS 

VOLLEYBALL/ WOMEN'S BASKETBALL

TESTING WEEK... ALMOST... Get A Heavy Weight, But Be Smart! 

JUMP POWER: 
1a. Single Leg Squat Jumps (Jump Off Of ONE, BUT Land On TWO FEET!)
2X5EA Leg
1b. Power Skips
2X50 Yards (Max Height Each Jump)
** Do 1a, REST 60 Seconds, Then 1b... REST 2-3 MINS Then Repeat Again

2. Depth Jumps (STEP OFF, Then Quickly Rebound To A Second Higher Box)
6-12" Step Off Box To A 18-24" Rebound Box (Add Height Each Set)
3 Sets Of 8 Jumps
* Rest 2-3 Minutes Between Sets *

STRENGTH TEST: 
Front Squat - THREE REP MAX TEST
- Perform The Following Warm Up To Each A 3 REP MAX
* Start With The Bar For 5 Reps Then Work Up Steadily To A Hard 3 Reps In No More Than 5-6 Total Sets

MOBILITY AND STRETCH - Take Your Time & Really Hit Your Shoulders In Prep For Friday

OFF TIL WED...

We Are Off Until Next Wednesday For The July 4th Holiday... Feel Free To Do Something Between Now & Then If You Can Especially Conditioning Oriented If You Are Getting Close To Being In-Season...

Have A Great Holiday!


Justin

SOFTBALL

Warm Up.. Hip & Lower Body Rolling

REPEAT FROM JUNE 17th - Check HERE

Dot Drills For Warm Ups - Pick 5 Different Patterns & Run Through Each For 20 Seconds
- Single Leg & Double Leg Drills

STRENGTH: WORK ON THIS LIFT, BUT KEEP IT LIGHTER... SHOULD BE LEGS, NOT BACK
Deadlift (It's a Great Lift, But Learn It Right Before You Really Go Heavy... Watch The Posted Videos)
5 Sets of 5 Reps (Little Heavier Than First Time Around 10# More)
Video 1 - Setting Up
Video 2 - Back Angle
* You Should Have Your Back Flat AND Tension In Your Hamstrings Before You Lift The Bar

GYMNASTICS STRENGTH: 
Push Ups (Slow Tempo, Perfect Positioning... Click The Exercise To Get An Idea What I Want)
3 Sets of 15 PERFECT REPS (Each One That Isn't Is a 10 second Hollow Hold Per Missed Rep)


CONDITIONING: In Pairs Of Two
5 Inverted Rows
10 Push Ball (13-15# Med Ball)
15 Sit Ups
* Max Rounds Accumulated Between The Two Of You In 10 Minutes - GOAL IS 4 ROUNDS EACH

VOLLEYBALL/ WOMEN'S BASKETBALL

Follow Warm Up and Run Though An Agility Ladder For 8-10 Drills If You Have One

AGILITY/LATERAL SPEED: 
1. Lateral Barrier Jumps (6 Inch Barrier)
1X30 Seconds (Two Legs)
1X15 Seconds (Each Leg)
2. Lateral Ski Jumps (Go For Speed and Reps) - SAME AS LAST WEEK BUT LONGER DISTANCE
3X20 Seconds (Minimum Distance For Each Jump Is 4-5 Feet - Use Cones To Mark This Out)
* Rest 40-60 Seconds Between Sets 

STRENGTH: SAME SET UP AS LAST WEEK JUST ADD LITTLE MORE WEIGHT
Back Box Squat (12" to 15" Box)
5 Sets Of 3 Reps (Add 5-10# Onto Each Set, But Still Make Sure You Feel Hamstring & Hips)
(PRACTICE THIS MOVEMENT... WATCH THE VIDEOS CLOSELY)
Video 1 - Purpose and Set Up - Don't Go Quite So Wide & Work On It
Video 2 - Lift Demo.. Again, Not Quite So Wide & Don't Crash Onto The Box

GYMNASTICS STRENGTH: 
Push Ups (Watch The Video So You Know Exactly What I Want - Click The Exercise Name)
2 Sets Of NEAR MAX REPS (Try To Keep Them Legit Depth The Whole Time)

ASSISTANCE STRENGTH: 
Single Arm Lat Pulldown (Twist Palm In and Out)
2X6EA Arm (MORE WEIGHT THAN LAST WEEK FOR THE SAME NUMBER OF REPS)
SS w/
AbMat Crunches (These Are Slow & Controlled... 5 Second Hold and 3 Seconds Down)
2x30 Reps 

MOBILITY WORK: 
Hip Mobility - Wall Stretch (Skip to 2 Mins In) OR Figure Four Stretch - 2X60 Seconds EA Leg

POST ALL WEIGHTS ALONG WITH HOW MANY PUSH UPS YOU DID EACH SET TO COMMENTS 

SOFTBALL

Warm Up... Hamstrings Especially... Lots Of Sprint Work Today...


AGAIN A REPEAT FROM WEEK ONE... GO HEAVIER ACROSS THE BOARD!
- Check Your Old Numbers HERE

SPEED WORK:
Wall Drill Mechanics... Check Under SAQ Tab For The Video
* Run Through Everything On The Video & Work On Being More Efficient...

Falling Starts - Make Sure You Build Up To Max Speed
1st Set - 20-30 yards - 70% Top Speed
2nd Set - Same - 80%
3rd Set - Same - 90%
THEN... 5 More Sets At All Out Sprint Speed... Run The FULL Distance... NO PULLING UP EARLY!
* Rest As Needed Between Sprints... Keep It Fast... This Isn't Supposed To Be Conditioning *

STRENGTH: 
Barbell Standing Press (Click The Exercise For A Video)
5 Sets of 5 Reps (Get To A Hard Weight By Set 3 or 4) - 3 Minutes Rest Between Last 3 Sets
KEY POINTS:
1. Rib Down, Wrists Straight, and Elbows Right Under The Bar
2. Try To Press The Bar Into Your Nose
3. Finish By Pulling The Shoulders Back & Head Through

SINGLE LEG STRENGTH: 
Walking DB Lunges (Tough Back Knee To Ground EVERY Rep)
4X5EA (Start With 22-25's or More)

ASSISTANCE STRENGTH: 
Inverted Rows - UNDERHANDED
2X20
SS w/
Tempo AbMat CRUNCHES (Don't Go All The Way Up) 
2X20 (Up Fast, Hold Contraction For 5 Seconds, Down To Floor For 3 Seconds EACH REP)
SS w/
Hip Mobility
* Watch This Video... Click HERE

VOLLEYBALL/ WOMEN'S BASKETBALL

SPEED/REACTION: 
1. Barrier Jumps (Forward and Back Over a 3-6 Inch Barrier)
1X30 Seconds (Two Legs)
1X15 Seconds EA Leg
2. Consecutive Long Jumps (Good Landings, But All In A Row)
2X3 Jumps (Max Distance)
3. Hurdle OR Barrier Jump Plus Short Shuffle AND/OR Sprint
- 18-24" Barrier OR Hurdle & Upon Landing Instantly Perform A Quick 3-5 Yard Shuffle To Left Or Right, Then Another Quick Straight Ahead Sprint For 5-10 Yards
* Perform 5 Of These Before Taking An Extended Rest - 4 Total Sets - IF YOU CAN HAVE SOMEONE STAND IN FRONT AND RANDOMLY POINT TO RIGHT OR LEFT SO YOU HAVE TO REACT TO THEM WHEN YOU LAND... 


STRENGTH: 
Standing DB PUSH Press (Use A Leg & Hip Drive To Start The Weight Off Your Shoulders)
1. Keep Ribs Down
2. Pull Shoulders Back To Finish
3. Push The Weight As Far Up As Possible To Finish

GYMNASTICS STRENGTH: 
Underhand Chin Ups (Use Less Assistance Then The Last Few Weeks Since The Reps Are Lower)
3X6 (Try To Do Some With No Assistance If You Can)

ASSISTANCE STRENGTH: 
Zercher Single Leg Complex (All This Means Is Hold A Bar Or DB In Your Elbows)
2X5EA Exercise For Each Leg (So 15 reps Total Per LEG Per Set)
- Single Leg RDLs, Lateral Lunge, Reverse Lunge (Touch Knee)
SS w/
Pallof Press (Use a Cable Pulley... Pull It Out, Hold & Press The Handle Forward & Back)
2X30 Seconds Total (Start with 30-40#)

CONDITIONING: Volleyball Only 
100m Sprints (Try To Do This On Grass Or Football Field Turf With Good Shoes On)
* Try To Complete Each Sprint In Under 15-20 Seconds *
** Repeat This Aiming For Consistent Times Every Minute On The Minute For 12-14 Sets **
- If You Start To Fall Off By More Than 1-2 Seconds Go Every 75-90 Seconds

SOFTBALL

Make Sure You Warm Up and Are Sweating First

THIS IS A REPEAT FROM WEEK ONE... CHECK YOU NUMBERS HERE
- Go Higher and Heavier All The Way Around

POWER: 
No Step Box Jumps
* Sets of 5 Until You Reach A Tough Height - Use at least 4 Sets, But No More Than 6 Total *

STRENGTH WORK: 
Front Squat (Watch The Video FIRST!)
5 Sets of 5 Reps
* Work The Depth, Keep Knee Out and Weight Even Over Your Whole Foot *
** Get To A Tough Weight Where You Can Maintain All The Standards Listed Above

GYMNASTICS STRENGTH: 
15 Total Underhand Pull Ups (Less Assistance Than Week 1)
* Complete in no less than 3, but no more than 5 at a time... Needs to be tough right away

TEAM CONDITIONING:
* In Teams Of 2 Perform The Following With Just One Girl Working At A Time *
10 Yard Sprint & Back
Walking Lunges - 10 Yards & Back
Burpee Long Jump - 10 Yards and Back
10 Yard Sprint & Back
* Repeat This Cycle Again, But Go 20 Yards & Back Then Repeat It One More Time Going 40 & Back

POST YOUR BOX HEIGHT, ALL WEIGHTS, PULL UP ASSISTANCE AND CONDITIONING TIME TO COMMENTS

VOLLEYBALL/ WOMEN'S BASKETBALL

JUMP POWER: SAME AS LAST WEEK - MOVE HEIGHTS UP FOR DROPS AND BOX JUMPS
1. Line Jumps (Forward and Back)
- 1X20 secs
Squat Jumps (Short & Fast Dip and Jump)
- 1X10 Jumps
Power Skips (Drive Knee Up & Get Some Height)
- 1X50 Yards
* Perform All Just Once With 20-30 Seconds Rest Between
2. Altitude Drop & Stick (Perfect Landing With Butt Back & Knees Out)
- 3X4 Step Offs (Pick A Height Between 24-30")
* Rest 1-2 Minutes Between Sets
3. 1 Step Box Jumps (Quick and Explosive Dip and Jump)
4 Sets Of 8 Jumps (Step Off The Box and Keep Building Height Every Set)
* Rest 2-3 Minutes Between Sets

STRENGTH: 
Front Squat
5 Sets Of 3 Reps (Check Your Weights From Last Week... CLICK HERE)
* Go 5-10# Heavier OR More On Every Sets As Long As You Can Maintain Depth & Knees Out

ASSISTANCE STRENGTH: 
DB Supported Row (Start With 15-20's)
3X8
SS w/
Handstand Push Up Holds (Obviously, Just Hold The Position, Don't Perform The Push Up)
2X25 Second Hold

CONDITIONING: Volleyball AND Basketball
50 Jump Rope
5 Burpees (Chest Touches Ground and Reach Arms Overhead - As Much Range As Possible)
10 Box Jumps (18" Box - Completely Stand Up On Box)
* Start a New Round Every 75-90 Seconds *
10 Total Rounds

POST ALL WEIGHTS AND BEST TO WORST ROUND TIME TO COMMENTS

July 4th Lifting Schedule...

We Will Have Regular MWF Lifting Posts This Week Then Next Week We Will Have Wednesday and Friday Only... Next Week Will Be The End Of The First Cycle Of Programming & Will Have Some Changes To Lifts, Movements, Etc... We'll Start Getting More Specific For Your Sport Along With Conditioning 3X Per Week For Volleyball...

GREAT JOB LADIES... NEED TO MAKE SURE YOU KEEP POSTING!

It's tough not being here with the team, but keep showing them how committed you are to them, but continuing with off season workouts.  Keep posting all your results in as much detail as you can so I know where you're at when you finally arrive on campus...

SOFTBALL

Agility Ladder Warm Up OR Dot Drill Warm Up 
- Pick 8-10 Drills OR Patterns & Perform For 20-30 Seconds OR 10-15 Yards

POWER: 
Dumbbell Push Press (Use Legs & Hips) - Watch The Movement Closely In The Video
4X10
* Work Up Steadily & Make Sure You Keep Ribs Down, Pull Shoulders Back and Head Forward Slightly

STRENGTH: 
Tire Flips (With & Without A Partner) - If You Don't Have Tire Then Barbell RDL's (4X8 Reps)
4 Sets Of 5 Flips (Partner) OR 3 Flips (Individual)

ASSISTANCE STRENGTH: 
DB Supported Row
3X12
SS w/
Zercher Lateral Lunge (Hold 1 DB Across Your Elbows As You Lunge)
3X5EA Way
SS w/
Hollow Rock Holds
3X20 Seconds

MOBILITY: 
Work Your Chest and Lats For Stretching - Check Out www.mobilitywod.com For Something New
* 60 Second Each *

POST ALL WEIGHTS TO COMMENTS

VOLLEYBALL/ WOMEN'S BASKETBALL

Follow Warm Up and Run Though An Agility Ladder For 8-10 Drills If You Have One

AGILITY/LATERAL SPEED: 
1. Lateral Barrier Jumps (3-6 Inch Barrier)
1X30 Seconds (Two Legs)
1X15 Seconds (Each Leg)
2. Lateral Ski Jumps (Go For Speed and Reps)
3X20 Seconds (Minimum Distance For Each Jump Is 3 Feet - Use Cones To Mark This Out)
* Rest 40-60 Seconds Between Sets 


STRENGTH: SAME SET UP AS LAST WEEK JUST ADD LITTLE MORE WEIGHT
Back Box Squat (12" to 15" Box)
5 Sets Of 5 Reps
(PRACTICE THIS MOVEMENT... WATCH THE VIDEOS CLOSELY)
Video 1 - Purpose and Set Up - Don't Go Quite So Wide & Work On It
Video 2 - Lift Demo.. Again, Not Quite So Wide & Don't Crash Onto The Box

GYMNASTICS STRENGTH: 
Push Ups (Watch The Video So You Know Exactly What I Want - Click The Exercise Name)
3 Sets Of 15 PERFECT REPS

ASSISTANCE STRENGTH: 
Single Arm Lat Pulldown (Twist Palm In and Out)
2X6EA Arm (MORE WEIGHT THAN LAST WEEK FOR THE SAME NUMBER OF REPS)
SS w/
AbMat Crunches (These Are Slow & Controlled... 5 Second Hold and 3 Seconds Down)
2x30 Reps 

MOBILITY WORK: 
Hip Mobility - Wall Stretch (Skip to 2 Mins In) OR Figure Four Stretch - 2X60 Seconds EA Leg

SOFTBALL

Lots of Hip Mobility... Jog 800m OR Jump Rope For 3 Minutes Before You Warm Up

STRENGTH/TECHNIQUE:
Back Box Squat (Pick A Box Height Where You Don't Crash Down and Can Keep Control)
5 Sets Of 5 Reps (Start With The Bar & Work The Technique... Watch The Videos TWICE!)
(PRACTICE THIS MOVEMENT... WATCH THE VIDEOS CLOSELY)
Video 1 - Purpose and Set Up - Don't Go Quite So Wide & Work On It
Video 2 - Lift Demo.. Again, Not Quite So Wide & Don't Crash Onto The Box

CONDITIONING: IN GROUPS OF TWO - If No Partner Just Start a New Round Every 2-2:30
5 Strict Pull Ups (Bands OR Assisted Machine Are Fine)
7 Push Ups (Work On Keeping Your Hips Up Even When You're Tired)
9 Box Jumps (18" Box)(Make Sure You Stand COMPLETELY UP On The Box)
* Total Rounds Completed As A Team In 20 Minutes *

POST WORKOUT: 
Off Bench Oblique Crunches (Set Up The Same Way As A Hold, But Just Move Side To Side)
2X15 Reps Per Side
SS w/
Upper Body Stretch (Bands OR No Bands, Just Stretch What Feels Tight)
2X60 Seconds MINIMUM Per Stretch

POST BOX SQUAT WEIGHTS, ROUNDS COMPLETED AND WHAT YOU STRETCHED TO COMMENTS

VOLLEYBALL/ WOMEN'S BASKETBALL

Hit The Warm Up Listed On The Website First... Get a Sweat Going

SAME WORKOUT AS LAST WEDNESDAY... ADD WEIGHT ACROSS THE BOARD...
CHECK LAST WEEK'S NUMBERS HERE
 
AGILITY: 
1. If You Have An Agility Ladder Do 8-10 Drills - Fast and Accurate
IF YOU DON'T THEN...
Dot Drills - Spray Paint 5 Dots On The Ground If You Can OR Just Use Your Imagination
(Click on the links for a video of possible drills and patterns to do)
2. Lateral BARRIER Jumps (USE A LITTLE HIGHER BARRIER)
(Find Something Thin and About 3-6 Inches Tall To Jump Over)
1X30 seconds (Both Legs)
1X15 seconds (Each Leg)
- Do One Set Of Everything Before Rest For 60 Seconds and Repeating 3X

STRENGTH:
**THIS IS THE SAME AS LAST WED... GO UP A DUMBBELL WEIGHT OR TRY TO DO MORE SETS AT A HEAVIER WEIGHT**
Standing DB Press (Click The Exercise For A Demo)
5 Sets of 5 Reps (Last Two Sets Should Be HARD)(REST 2-3 MINUTES AFTER FIRST 2 SETS)
- KEY POINTS:
1. Keep Ribs Pulled Down 
2. Press The Weight As High As Possible To Finish and Touch Top Of Shoulder To Start Each Rep 
3. Pull Your Shoulders Back As You Press The Weight Up

GYMNASTIC STRENGTH: 
Strict UNDERHAND Pull Ups (MUST TOUCH CHEST TO BAR)
3X10 Reps (AGAIN, Use A Little Less Assistance Than Last Week)

ASSISTANCE WORK: 
Dumbbell Lower Body Complex (Here's Your Hamstring and Single Leg Strength)(Use 2 Dumbbells) 
2X10EA Exercise For Each Leg (So 30 reps Total Per LEG Per Set)
- Single Leg RDLs, Lateral Lunge, Reverse Lunge (Touch Knee)
** AGAIN, HEAVIER DUMBBELL THAN LAST WEEK **
SS w/ 
Cable Rotational Holds 
2X60 secs Each Side (Start 30-40#)

CONDITIONING: (VOLLEYBALL ONLY)
200m Run OR Run As Far As Possible in 40-45 Seconds
(Try To Run On A Soft Surface With Good Shoes)
* Start A New Run Every 2-2:30 Minutes - 10-12 Sets
(If You Can Keep Consistent Times Do All 12... Stay Powerful and Fast!)

POST ALL WEIGHTS AND ANY QUESTIONS TO COMMENTS

SOFTBALL

Jump Rope For 60 Seconds On Two Feet & 30 Seconds On Each Leg For TWO Sets Before You Do The Dynamic Warm Up 

FOOT SPEED: 
1. Line Jumps (Front & Back)
- 20 secs (Two Feet)
- 10 secs (Each Leg - Back To Back - Left Then Right)
- REST 40 SECONDS THEN REPEAT X3

POWER: 
Single Arm DB Snatch
(Work Up Slowly and Work On Moving The Weight With A Jump Not Your Arm)
4 Sets Of 5 Reps EACH Arm
* Work To A Heavier Weight, But Still Move It Fast

ASSISTANCE STRENGTH:
GH Raise (Slow Lowering Only - Add Weight Across Your Chest)
3X10 Seconds OR Longer (3 Times = 1 Set)
SS w/
Single Arm Lat Pulldown
3X10EA Arm (Keep Rib Down & Tight)
SS w/
Off Bench Oblique Holds (Arms Extended Out)
3X20 Second Hold Each Side

MOBIILITY: 
Pick Something That's Tight (Hips, Shoulders, etc) and Hammer On It For At Least 3 Minutes

POST ALL WEIGHTS AND WHAT AREA YOU MOBILIZED TO COMMENTS

VOLLEYBALL/ WOMEN'S BASKETBALL

Lots Of Hip Mobility After The Warm Up...

JUMP POWER: 
1. Line Jumps (Forward and Back)
- 1X20 secs
Squat Jumps (Short & Fast Dip and Jump)
- 1X10 Jumps
Power Skips (Drive Knee Up & Get Some Height)
- 1X50 Yards
* Perform All Just Once With 20-30 Seconds Rest Between
2. Altitude Drop & Stick (Perfect Landing With Butt Back & Knees Out)
- 3X4 Step Offs (Pick A Height Between 24-30")
* Rest 1-2 Minutes Between Sets
3. 1 Step Box Jumps (Quick and Explosive Dip and Jump)
4 Sets Of 8 Jumps (Step Off The Box and Keep Building Height Every Set)
* Rest 2-3 Minutes Between Sets 


STRENGTH: 
Front Squat
5 Sets Of 5 Reps (Last Week Before We Change... Go Heavier Than Last Week, But Keep Depth!)

ASSISTANCE STRENGTH: 
Underhand Grip Elevated Inverted Row (12" Box) - Body Must Be Straight
2X10
SS w/
Handstand Push Up Holds (Obviously, Just Hold The Position, Don't Perform The Push Up)
2X20 Second Hold

CONDITIONING (TEAM): 
Burpee Block Jump Suicide
- With A Partner Perform A Normal Suicide (Free Throw Line, Half Court and Full Court & Back) But You Must Perform A Full Burpee At Each Line Before Proceeding To The Next One
* The Workout Start With A Burpee On The Baseline Too...
** If You Don't Have A Partner Try To Start A New Suicide Every 2-2:30 Minutes...
MAX ROUNDS BETWEEN YOU AND YOUR PARTNER IN 15 MINUTES

POST YOUR BOX HEIGHTS AND ALL WEIGHTS TO COMMENTS ALONG WITH CONDITIONING TIME

P90X and Insanity...

I noticed a few of you are doing these two workout programs and wanted to give you an idea of how you should use them and why I don't necessarily think these two are great programs for athletes to do...

Ok, if you guys are a long ways away from being in-season (ie Softball and Women's BB) I have no major issues using this for a little while and no longer than 15-20 minutes... After this long intensity drops to the point where you are just grinding gears and not making any real progress...

Second thing, these are WEIGHT LOSS programs... Not sport based, athletic enhancement programs... They are very general in nature and in a lot of instances break the body down into individual parts (back, bis, tri, etc)... This is not how your body is made to work and not how any athletic movement of any kind if performed so the transfer to your performance during a game will be ZERO...

 Lastly, speed and power are both based on how strong you are... Hence, why we lift... Think of it as simple math... Force (Strength) X Distance = Work.... Work / Time = Power.... If I'm stronger and can express that strength over a longer distance and do it faster then my power goes up... After 300, 400, 500 reps or 15-20 minutes how much power are you actually generating?  Not much and it starts to tap into you strength because you're not going to be able to move a big amount of weight for that amount of reps...

Little rant on my part, but only done to make you get better faster...

Throw any questions at me about this or anything else that you're wondering about... Just post them to comments...

VOLLEYBALL/ WOMEN'S BASKETBALL

As Always... Warm Up First and Hit Some Hip Mobility Work

AGILITY: 
Agility Ladder OR Dot Drill Work Up - Pick 8-10 Drills
THEN...
Lateral Barrier Jumps - Same As The Front & Back Jumps, But Side To Side (3-6" Barrier)
- X25 Secs (Two Legs)
- X15 Secs (Each Leg)
- REST 30 SECS
** REPEAT 3 TIMES

STRENGTH: 
Back Box Squat (Pick A Lower Starting Box Height Than In The Spring) (12" + Blues OR Yellows)
5 Sets Of 5 Reps
(PRACTICE THIS MOVEMENT... WATCH THE VIDEOS CLOSELY)
Video 1 - Purpose and Set Up - Don't Go Quite So Wide & Work On It
Video 2 - Lift Demo.. Again, Not Quite So Wide & Don't Crash Onto The Box

GYMNASTICS STRENGTH: 
Push Ups (Watch The Video So You Know Exactly What I Want - Click The Exercise Name)
3 Sets Of 12 PERFECT REPS

ASSISTANCE STRENGTH: 
Single Arm Lat Pulldown (Twist Palm In and Out)
2X6EA Arm
SS w/
AbMat Crunches (These Are Slow & Controlled... 5 Second Hold and 3 Seconds Down)
2x20

MOBILITY WORK: 
Hip Mobility - Wall Stretch (Skip to 2 Mins In) OR Figure Four Stretch - 2X60 Seconds EA Leg

SOFTBALL

Warm Up.. Hip & Lower Body Rolling

Dot Drills For Warm Ups - Pick 4 OR 5 Different Patterns & Run Through Each For 20 Seconds

STRENGTH: WORK ON THIS LIFT, BUT KEEP IT LIGHTER... SHOULD BE LEGS, NOT BACK
Deadlift (It's a Great Lift, But Learn It Right Before You Really Go Heavy... Watch The Posted Videos)
5 Sets of 5 Reps
Video 1 - Setting Up
Video 2 - Back Angle
* You Should Have Your Back Flat AND Tension In Your Hamstrings Before You Lift The Bar

GYMNASTICS STRENGTH: 
Push Ups (Slow Tempo, Perfect Positioning... Click The Exercise To Get An Idea What I Want)
3 Sets of 12 PERFECT REPS (Each One That Isn't Is a 10 second Hollow Hold Per Missed Rep)

CONDITIONING: 
Team Shuttle Ladder X2:
As A Team Of 2 Perform The Following With One Girl Going At A Time...
100 Yard Sprint and Back, 90 Yds & Back, 80, 70... Down To 10.. Then... Build Back Up To 100 Yards Again...
* If You Are Doing This By Yourself Then Just Rest The Amount Of Time It Takes You To Complete Each Sprint Before Doing The Next One
** You Have 15 Minutes To Get As Far As You Can OR To Finish It All

SOFTBALL

Warm Up... Hamstrings Especially... Lots Of Sprint Work Today...

SPEED WORK:
Wall Drill Mechanics... Check Under SAQ Tab For The Video
* Run Through Everything On The Video & Work On Being More Efficient...

Falling Starts - Make Sure You Build Up To Max Speed
1st Set - 20-30 yards - 70% Top Speed
2nd Set - Same - 80%
3rd Set - Same - 90%
THEN... 5 More Sets At All Out Sprint Speed... Run The FULL Distance... NO PULLING UP EARLY!
* Rest As Needed Between Sprints... Keep It Fast... This Isn't Supposed To Be Conditioning *

STRENGTH: 
Barbell Standing Press (Click The Exercise For A Video)
5 Sets of 5 Reps (Get To A Hard Weight By Set 3 or 4) - 3 Minutes Rest Between Last 3 Sets
KEY POINTS:
1. Rib Down, Wrists Straight, and Elbows Right Under The Bar
2. Try To Press The Bar Into Your Nose
3. Finish By Pulling The Shoulders Back & Head Through

SINGLE LEG STRENGTH: 
Walking DB Lunges (Tough Back Knee To Ground EVERY Rep)
4X5EA (Start With 20's or More)

ASSISTANCE STRENGTH: 
Inverted Rows
2X20
SS w/
Tempo AbMat CRUNCHES (Don't Go All The Way Up) 
2X15 (Up Fast, Hold Contraction For 5 Seconds, Down To Floor For 3 Seconds EACH REP)
SS w/
Hip Mobility
* Watch This Video... Click HERE

VOLLEYBALL/ WOMEN'S BASKETBALL

Hit The Warm Up Listed On The Website First... Get a Sweat Going

AGILITY: 
1. If You Have An Agility Ladder Do 8-10 Drills - Fast and Accurate
IF YOU DON'T THEN...
Dot Drills - Spray Paint 5 Dots On The Ground If You Can OR Just Use Your Imagination
(Click on the links for a video of possible drills and patterns to do)
2. Lateral BARRIER Jumps  
(Find Something Thin and About 3-6 Inches Tall To Jump Over)
1X30 seconds (Both Legs)
1X15 seconds (Each Leg)
- Do One Set Of Everything Before Rest For 60 Seconds and Repeating 3X

STRENGTH:
**THIS IS THE SAME AS LAST FRIDAY... GO UP A DUMBBELL WEIGHT ON EACH SET COMPARED TO LAST WEEK**
Standing DB Press (Click The Exercise For A Demo)
5 Sets of 5 Reps (Last Two Sets Should Be HARD)(REST 2-3 MINUTES AFTER FIRST 2 SETS)
- KEY POINTS:
1. Keep Ribs Pulled Down 
2. Press The Weight As High As Possible To Finish and Touch Top Of Shoulder To Start Each Rep 
3. Pull Your Shoulders Back As You Press The Weight Up

GYMNASTIC STRENGTH: 
Strict UNDERHAND Pull Ups (MUST TOUCH CHEST TO BAR)
3X10 Reps (Use Less Assistance Than Last Week)

ASSISTANCE WORK: 
Dumbbell Lower Body Complex (Here's Your Hamstring and Single Leg Strength)(Use 2 Dumbbells) 
2X10EA Exercise For Each Leg (So 30 reps Total Per LEG Per Set)
- Single Leg RDLs, Lateral Lunge, Reverse Lunge (Touch Knee)
** AGAIN, HEAVIER DUMBBELL THAN LAST WEEK **
SS w/ 
Cable Rotational Holds 
2X45 secs Each Side (Start 30-40#)

POST ALL WEIGHTS AND ANY QUESTIONS TO COMMENTS

SOFTBALL

Make Sure You Warm Up and Are Sweating First 

POWER: 
No Step Box Jumps
* Sets of 5 Until You Reach A Tough Height - Use at least 4 Sets, But No More Than 6 Total *

STRENGTH WORK: 
Front Squat (Watch The Video FIRST!)
4 Sets of 5 Reps
* Work The Depth, Keep Knee Out and Weight Even Over Your Whole Foot *
** Get To A Tough Weight Where You Can Maintain All The Standards Listed Above

GYMNASTICS STRENGTH: 
15 Total Underhand Pull Ups
* Complete in no less than 3, but no more than 5 at a time... Needs to be tough right away

TEAM CONDITIONING:
Long Shuttle Run
50 yards and Back, 30 Yards and Back, 10 Yards and Back
Then...
10 Burpees (Chest To Floor and Fully Reach Overhead)
* In Teams of 2 Perform As Many Rounds As Possible In 10 Minutes *
** If You Are Doing This By Yourself Perform Either 5 Rounds Straight Through OR Start A New Round Every 1:30-1:45 Until 10 Minutes Is Up



POST YOUR FINAL BOX HEIGHT, ALL WEIGHTS, PULL UP BREAK UP AND ANY ASSISTANCE YOU USED FOR PULL UPS TO COMMENTS... ALONG WITH HOW MANY ROUNDS OR TOTAL TIME FOR CONDITIONING


DON'T FORGET TO SIGN YOUR NAME

VOLLEYBALL/ WOMEN'S BASKETBALL

Perform A Good Warm Up First... Make Sure You Feel Lose and Are Sweating


SAME AS WEDNESDAY WORKOUT LAST WEEK, BUT THIS TIME ADD 5-10# MORE ON EVERYTHING!!

POWER WORK: 
1. Jump Rope - 90 seconds on 2 Feet, Then 45 Secs Each Leg
- Do This 3 Times Through With 60 SECONDS Rest Between Sets
2a. Squat Jumps (Check Demo Page)
- 4X10 Maximal Jumps To A Net OR Backboard
2b. Scissor Jumps (Again Check Demo Page)
- 4X5 Jumps Each Leg
* Do 2a followed IMMEDIATELY by 2b Then Rest 45-60 Secs Between Sets

STRENGTH WORK: 
Front Squat (Click On The Exercise For A Demo)
5 Sets of 5 Reps (After 3 Sets Make Sure To Take 3 Minutes Rest Between Sets)
* Work Up To a Weight That Is Challenging, BUT You Can Keep The Depth & Positioning Shown In The Video... NO CUTTING CORNERS!

ASSISTANCE STRENGTH WORK:
Cable Machine Row (Check The Link)(Use A Single Bar)
3X10 Total Reps (5-10 More Pounds On All Three Sets)
superset w/
Hollow Rock Holds 
3X45 secs

CONDITIONING (VOLLEYBALL ONLY): 
Long Shuttles
100 yds & Back, 90 & Back, 80 & Back,.... Down To 10 & Back
Push Ball (13-15#)
10-9-8-7-6-5-4-3-2-1
* Workout Arrangement Is This... 1st Round... 100 Yards and Back, Then 10 Push Ball OVER A Goal Post, 90 Yards & Back, Then 9 Push Ball OVER a Goal Post, Continue Until You Hit 10 and Back and 1 Push Ball
** 15 Minutes To Get As Far As Possible 


POST ALL WEIGHTS AND CONDITIONING TIME TO COMMENTS AND SIGN YOUR NAME AT THE BOTTOM

DISTANCE RUNNING...

What's Up, Ladies...

Ok, one other thing... When it comes to distance running try to break up your longer distances into shorter sprints but keep the volume the same as long as you can maintain the intensity... Example... If you're running 1.5 Miles the intensity with which you can run that long of a distance is very low compare to the level of intensity with which you play a set and match... What I would like you to do instead is this:

Week 1 and 2 - 6-8 X 400m or Run for 2 minutes as far as you can with anywhere from 2-3 minutes between 400's as long as you can keep the times relatively consistent
Week 3 and 4 - 6-8 X 200m or Run for 1 minute as far as you can with 1:30-2 minutes between sets
Week 5 and 6 - 8-10 X 100m or Run 30 seconds as hard as you can or even stair sprints then rest 1-2 minutes between...

Why?
I'm looking for you to be able to maintain your intensity across multiple points across an entire set and match... Here's some stats for you... Typical point last anywhere between 30 to 90 seconds and set between 12-15 minutes... Try to mimic what you're going to find in a match...

Feel free to post any questions on this or anything else to comments

JVB

VOLLEYBALL/ WOMEN'S BASKETBALL

Hit The Warm Up Listed On The Website First... Get a Sweat Going

AGILITY: 
1. If You Have An Agility Ladder Do 6-8 Drills - Fast and Accurate
IF YOU DON'T THEN...
Dot Drills - Spray Paint 5 Dots On The Ground If You Can OR Just Use Your Imagination
(Click on the links for a video of possible drills and patterns to do)
2. Lateral Line Jumps
* Used a line, crack, whatever and jump over it as fast as possible making sure not to touch the line
3X30 seconds (Both Legs)
3X15 seconds (Each Leg)
- Do One Set Of Everything Before Rest For 60 Seconds and Repeating 3X

STRENGTH:
Standing DB Press (Click The Exercise For A Demo)
5 Sets of 5 Reps (Last Two Sets Should Be HARD)(REST 2-3 MINUTES AFTER FIRST 2 SETS)
- KEY POINTS:
1. Keep Ribs Pulled Down 
2. Press The Weight As High As Possible To Finish and Touch Top Of Shoulder To Start Each Rep 
3. Pull Your Shoulders Back As You Press The Weight Up 

GYMNASTIC STRENGTH: 
Strict UNDERHAND Pull Ups (MUST TOUCH CHEST TO BAR)
3X10 Reps

ASSISTANCE WORK: 
Dumbbell Lower Body Complex (Here's Your Hamstring and Single Leg Strength)(Use 2 Dumbbells) 
2X10EA Exercise For Each Leg (So 30 reps Total Per LEG Per Set)
- Single Leg RDLs, Lateral Lunge, Reverse Lunge (Touch Knee)
SS w/ 
Cable Rotational Holds 
2X30 secs Each Side (Start 30-40#)

POST ALL WEIGHTS AND ANY QUESTIONS TO COMMENTS

LEG EXTENSIONS ARE EVIL...

I've noticed a few posts that include leg extension sets on them and I wanted to advise all of you to throw this movement out of any further training...

Why?

Well first thing is for the simple fact that I'm striving to balance out the strength between the front of your knee and the back of it... In other words, I want your hamstrings and quads to be the same strength, but here's the thing as a women you are already inclined to have quads and inner thigh muscles that are already overly strong which make you default to a really risky landing position after you jump, run, cut, etc... Hence, why women tear their ACLs much more frequently then men do... So that's reason one...

Second thing... Imagine if I sit you up on a table with your knee at the edge and then proceed to take your lower leg and start driving your shin towards the floor while your upper leg is immobilized by the table your're sitting on... Doesn't sound too great for your knee does it?  Well that's exactly what a leg extension machine is doing to your knee as you perform it... And guess what sits right in the middle of your knee joint... Your ACL...

I have no issue with you doing hamstring work on a leg curl machine or even calf raises if you want, but skip the leg extensions...

Justin

VOLLEYBALL/ WOMEN'S BASKETBALL

Perform A Good Warm Up First... Make Sure You Feel Lose and Are Sweating 

POWER WORK: 
1. Jump Rope - 60 seconds on 2 Feet, Then 30 Secs Each Leg
- Do This 3 Times Through With 60 SECONDS Rest Between 2 Minute Sets
2a. Squat Jumps (Check Demo Page)
- 3X10 Maximal Jumps To A Net OR Backboard
2b. Scissor Jumps (Again Check Demo Page)
- 3X5 Jumps Each Leg
* Do 2a followed IMMEDIATELY by 2b Then Rest 45-60 Secs Between Sets

STRENGTH WORK: 
Front Squat (Click On The Exercise For A Demo)
5 Sets of 5 Reps (After 3 Sets Make Sure To Take 3 Minutes Rest Between Sets)
* Work Up To a Weight That Is Challenging, BUT You Can Keep The Depth & Positioning Shown In The Video... NO CUTTING CORNERS!

ASSISTANCE STRENGTH WORK:
Cable Machine Row (Check The Link)(Use A Single Bar)
3X10 Total Reps
superset w/ (Means Do 1 Set of Exercise 1 and 1 Set of Exercise 2,  Then Rest)
Hollow Rock Holds 
3X30 secs

POST ALL WEIGHTS TO COMMENTS AND SIGN YOUR NAME AT THE BOTTOM

WORKOUTS START MONDAY...

Just a reminder to everyone... Softball workouts start on Monday...

I'll start posting workouts for Volleyball this Wednesday (June 8th)

New Site Coming Soon...

I'll try to complete the site within the next few days...

Keep Checking Back..