Combine Training Week 2 Day 4

Warm Up
1 Foam Roll
2 Flexibility Circuit
3 Mobility Circuit
4 MB Circuit
5 D-WU
6 Pro Agility
7 3 Cone

Work Out
1A Hang Snatch 4x5
1B Side Plank 3x3x10sec
1C Bench Hip Flexor
2A Bench 6x3 (12/1/1)
2B Frog Stretch 3x30sec
3A Inverted Row 3x4 (12/1/1)
3B Rear Delt 3x15
4A Pull Up 3x4 (12/1/1)
4B Band OH Ext x100

Combine Training Week 2 Day 3

1 Foam Roll
2 10 station Stretch Circuit
3 Hurdle Mobility
4 Jump Rope 30 on 15 off x10
5 Band Stretch
6 Cold Tub

Combine Training Week 2 Day 2

Warm Up:
1 Foam Roll
2 Active Isolated Stretch
3 Movement Prep: Cook Hip Lift 1x3x10sec, Quad. Bench Hip Ext. 1x12, Standing Psoas Hold 1x3x10sec, 1/2 Kneeling Chop, Toe Touch Squat 2x12, Badn Good Morning 2x12
4 Repeat Long Jump 3x5
5 Dynamic WU
6 Wall Drill
7 Prowler Push

WO:
1A Hang Clean 4x3
1B Box Psoas 3x30sec
1C PB Roll Out 3x12
2A Trap Bar Dead 4x3
2B Box Piriformis 3x30sec
3A RFES 3x10e
3B PB Hip Bridged 3x12
3C DB SL Straight Leg Deadlift 3x8e

Combine Training Week 2 Day 1

Warm Up:
1 Foam Roll
2 Table Stretch
3 Dynamic Mobility
4 Mini Hurdle Lateral Plyo Circuit/1/2 Kneeling MB Chest Pass & OH Pass 2x5
5 Dynamic WU

Workout:
1A DB Snatch 4x3
1B Bench Hip Flexor 3x30sec
1C Plank 3x3x10sec
2A Bench 5, 3,3, Open/90%
2B Frog Stretch 3x60sec
3A Chin Up 5, 3,3, Open/90%
3B Nose Breakers 3x5
4A DB Row 5, 5, Open
4B DB Shoulder Press 5, 5, Open

Combine Training Day 5

Warm Up:
A Foam Roll
B 3-D Stretch (Hip Flexors, Hip Rotators, Hamstrings)
C Movement Prep (Cook Hip Lift, Psoas Hold, Bench Quadruped Bent Leg Ext, 1/2 Kneeling Lift, Band Good Morning, Toe Touch to Squat)
D Box Jump 3x5
E Dyanmic WU
F 40 Technique (Stance, 1st Step, Starts x5)

Work Out:
A1 Power Clean 5, 4x3
A2 Land Mine 3x5e
A3 Box Psoas
B1 Clean Pull 3x3
B2 Box Piriformis Stretch
C Front Squat 4x3
D1 SL Squat 3x5
D2 Hyper 3x10
D3 Partner Glute Ham (5/1/1) 3x5
Trap + Neck

Combine Training Day 4

WU: Lateral Movement Technique
Foam Roll
Flexibility Work: Hip Flexors, Hip Rotators, Hip Extensors, Ankle Extensors, Upper Back/Chest
Mobility Work: Ankle, Hip, T-SPine
MB Work: Kneeling Rotational Pass 3x5
                  Kneeling 1/4 Turn Rotational Pass 3x5
Dynamic WU:
50% Accellerate
75% Accellerate
BW Run
High Knee Carioca
Lateral Shuffle + Squat
A Skip
BW A Skip
Lateral A Skip
5-10-5 Technique:
Stance
Start x5
50-75% Full Run
3 Cone:
Stance
Start 5 and back x3
Loop x3

WO: Repeated Effort-Upper
A1 Hang Snatch: 5x5 paired
A2 Side Plank 3x2x10sec
A3 Bench Hip Flexor Stretch 3x30sec
B1 Tempo Bench 14/1/1 6x3/60%
B2 Frog Stretch 3x60sec
C1 Tempo Inverted Row14/1/1 3x3
C2 Supine (Incline) Rear Delt Raise 3x15
D1 Tempo Pull Up 14/1/1 3x3
D2 Tricep Work (Muscular Endurance)

Combine Training Day 3

Recovery Day:
A: Foam Roll
B: Table Stretch Circuit
C: Band Stretch
D: Hurdle Mobility
E: Lactate Flush - Bike 20 min
F: Contrast Bath: 3min Hot/1.5 min Cold x3
G: Post WO Nutrition

Combine Training Day 2

Warm Up
A - Foam Roll
B - Active Isolated Stretch Routine
C - Movement Prep: Toe Touch to Squat, Band Good Morning, Cook Hip Lift, Psoas Hold, Quadriped Bent Leg Ext., 1/2 Kneeling Chop
D - Repeat Long Jump 3x5
E - Dynamic WU
F - Wall Drill
G - Tether Resisted Runs 3x20 yrds
Work Out
A1 Hang Clean 4x3
A2 PB Roll Out 3x10
A3 Box Psoas Stretch 3x30sec
B1 Trap Bar Dead Lift 4x3
B2 Box Piriformis Stretch 3x30sec
C1 Rear Foot Elevated Squat 3x10e
C2 PB Hip Bridge 3x10
C3 DB SL Straight Leg Deadlift 3x10e
Trap + Neck

Combine Training Day 1

WU: Lateral Movement Technique
Foam Roll
Flexibility Work: Hip Flexors, Hip Rotators, Hip Extensors, Ankle Extensors, Upper Back/Chest
Mobility Work: Ankle, Hip, T-SPine
MB Work: Kneeling Chest Pass 3x5
                  Kneeling OH Pass 3x5
Dynamic WU:
Skip Series (Sagital, Frontal, Transverse)
Lateral Shuffle + Squat
High Knee Carioca
Lateral A Skip
Agility Ladder:
Lateral 1 in each w/ mini band x3
10 drills
Lateral Shuffle Tether Resisisted 3x20yrds

WO: Max Effort-Upper
DB Snatch: 5x3 paired w/ Plank 3x3x10sec and Bench Hip Flexor Stretch 3x30sec
Bench: 5, 5, 5, 5RM@85%
Chin Up: 5, 5, 5RM
DB Shoulder Press, 5, 5, 5
DB Row: 5, 5, 5
YTAW: 2x10sec each
Heavy Tricep Work

Clement Came to the Weightroom

Clement Came to the Weight Room

Form volunteer strength coach turned local strength and conditioning legend came into the weightroom today to talk shop. Great to see him and catch up.

Combine Training Starts Next Week

Next week I will start my Combine Training Program. Along with my Weight Loss/Comfortable with Shirt Off Program (Comfortable with No Shirt WO) for my athletes who's athletic career is over.

Breakdowns of Both:
Combine:
Day 1: MB + Lateral Movement Technique + Max Effort Upper Body
Day 2: Horizontal Plyo + Linear Movement Technique + Max Effort Lower Body
Day 3: Recovery/Restoration
Day 4: MB + 5/10/5 & 3 Cone Technique + Repeated Effort Upper Body
Day 5: Vertical Plyo + 40 Technique + Dynamic Effort Lower Body
Day 6: Recovery/Restoration  

Comfortable with No Shirt WO (Based off Defranco's Washed Meathead WO fit to our weightroom)
Day 1: Max Effort Upper Body Push + Repeated Effort Upper Body Pull + Barbell Circuit
Day 2: Max Effort Lower Body Pull + Treadmill Sprints
Day 3: Max Effort Upper Body Pull + Repeated Effort Upper Body Push + Total Body Circuit

Nutrition Newsletter - January