Week 10 Strength Training

Week ten will be training of your choice. i know that alot of you will be traveling or mving onthat week so fit do what you can where you're at. Enjoy the rest of your summer and be sure to return fit.
Curtis

SAQ TRAINING WEEK 7-10

Speed and Agility Training x 1 per week.
We will combine sprint work and on court movements.

Fitness 1-3 Weeks 6-10

August Calender

POWER PROGRAMS

Power Programs
The power programs will be used to help pick the weight used of the assigned exercises. To begin, you'll need to find you max for each lift. Many of you will already know your max or something close, which will be fine. Just adjust the number if to hard or easy. If you do not know your max, pick a weight and perform max number of reps that you can complete with perfect technique. Go to the website http://www.strengthcats.com/maxcalculator.htm
and enter the data. Look on the far left side of the weekly power program and find your max. Highlight your numbers and look to the top of the column to see the assigned reps.

Day 3 Week 4-6 Strength Training

Day 2 Week 4-6 Strength Training

Day 2 will remain the primary upper body day. Look for a few changes in the set and rep schemes. You will see x5 in the reps column for 3 straight weeks. Attempt to use a heavier DB each week to complete the workout. Also, check out the power programs to help guide your close grip bench and pullups.

Strengh Training Day 1 Weeks 4-6

Look for a few changes that are included in the next three weeks such as single leg back raise, bridge and leg raise. Also, an important new feature is the POWER PROGRAM that will assign weight for various lifts in the program. Look for another post to learn how to use the program and find your numbers.

Fitness 1 and 2 Weeks 1-5

SAQ TRAINING WEEK 2-5

Speed, Agility, Quickness training. Look over the buildup and court drills detailed at right. Click on the picture to see a larger and printable view.

JUNE CALENDER OF EVENTS

Take notice of what is planned for this month. We will really turn the heat up on training now that you have had a little break and are re-inspired about working toward your goals for next year.
To help you figure this thing out:
Strength 2:1 Means Week 2 Day 1 of the Strength Program provided earlier.
This remains the same setup for the fitness and SAQ work.
I haven't gotten a single comment to this point, so the first to leave a comment will receive a special 1 time only gift.

SAQ Training Week 1 Day 1

SAQ Training is basic week one and will consist of jumprope, mobility, and buildups drills. The buildups are designed to help you get back into running at full speed. There are no cutting or agility drills for now, but as summer progresses, look for an increase in movement specific drills designed to improve speed on the court. Remember, the buildups are designed to gradually increase speed for 20 yards followed by an increase in speed to 100% for 20 yards.

Day 3 Week 1-3 Strength Training

Click on Picture to View Printable Workout

On Day 3 we will go back to lower body training. This program allows for 2 days per week of lower body training. I do not take into account any competitions, so if you have a match on the weekend, skip this day of training. Two big changes on this day are the move to barbell RDL and Swiss ball leg curls. The swiss ball leg curl is not pictured, but you all should remember the drill from the school year. Be sure that there is a straight line form your shoulders to knee at the top of the drill.

Day 2 Week 1-3 Strength Training

Click On Picture For Printable View

Day two will focus primarily on the upper body. Again, on this day I will not assign load for you to use because I still want you to feel as though you are recovering after the season.

Day 1 Week 1-3 Strength Training

Click On the Picture For Printable View

On day one the focus is mainly on the lower body. We will be starting off slow and with lighter weight and gradually increase in volume over the first three weeks. I am not as interested in assigning weight for you to use at this time. Load at your discretion, but be sure you are able to complete all sets and move through the full range of motion. Because you are just ending the season, if an exercise hurts, don't do it. Leave a comment or email for an alternative.

You should be familiar with all of the drills but let me know if you have any questions.

May Calender

MAY 2007 Summer Training Calender
Begin the month with light fitness work to recover from the long season. I'm leaving this wide open as some of you need more time than others to get back into full training. If you have any nagging injuries, this month is a perfect time to let them heal. We begin SAQ or Speed, Quickness, Agility Training as well as strength training in the last week of the month. Look for future posts that will detail weekly training in greater detail.
Click Picture to see larger version: