Personal Trainer and Sports Specific Gym | Melbourne, Florida » speed training http://www.delucastraining.com A personal training gym for athletes who want to build stronger, faster, leaner and more muscular bodies Sat, 21 Jan 2012 16:06:14 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 Combine Session #1 – Lower Body Workout http://www.delucastraining.com/video/lower-body-workout/ http://www.delucastraining.com/video/lower-body-workout/#comments Tue, 03 Jan 2012 04:16:24 +0000 Zach http://www.delucastraining.com/?p=294 Improve your combine broad jump at DeLuca's

Combine Prep Day 1 of 36: Lower Body Workout & Testing

Today’s session established benchmarks on the vertical and broad jump along with thresholds on the power snatch and rear foot elevated split squat.

Roll – 5 min

  • Glutes + hip rotators w/ baseball or tennis ball
  • Quads + IT band w/ medicine ball
  • Middle / upper back w/ foam roller

Flexibility / Mobility / Activation – 10 min

  • Floor adductor stretch x 10
  • X band walks 6 x 10
  • Lunge w/ Reach x 5/per side
  • Seated glute stretch x 10
  • T-spine rotations x 10
  • Cook hip lift w/ tennis ball 2 x 10s/per side

Dynamic Warm-up – 5 min

  • Knee to chest
  • Leg cradle
  • Heel to butt w/ OH reach
  • 1L SLDL w/ reach
  • High knee skip
  • High knee run
  • Power skip for height x 5/per side
  • Heel ups
  • Straight leg walk
  • Straight leg skip
  • Tall lean fall run x 3/per side

Plyometrics

  • Vertical jump x 3 (record best height)
  • Broad jump x 3 (record best distance)
  • Box jump w/ 90 degree turn 3 x 3/per side
  • Split Squat EQI 2 x 30s/per side

Medicine Ball

  • Tall kneeling chest pass 2 x 10
  • OH slams 2 x 10

Strength & Power Development

A1: Snatch
Week Sets Reps
1 3 3
Front Plank w/ Arms on Ball Feet Elevated 3 x 20 sec
B1: RFE Squat :: RFE Jumps Contrast x 3
Week Sets Reps
1 3 5
Anti-Rotation Press 2 x 10 (Hold for 2 sec)
B2: Chin-ups
Week Sets Reps
1 3 5
C1: Heavy Sled Dragging
Week Sets Dis Load
1 4 15y  525
C2: Tire Flip
Week Sets Time
1 2 30 sec

 

 

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