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