6d • Strength
Day 1 Summer Performance Training
Here is what we are primarily doing on our first Official day of Summer Performance Training at my gym:
Dynamic Warm Up
OH PVC Marches 2x20yd,A-Skips,HK
Flying 30yd x 10yd Sprints (Laser Timed) 3x
Flying 5 x 10 Sprints (Laser Timed) 2x
Vertec- Standing, approach Jump 3x
Front-SS 3x3-5 E/S (3,2,0,1)
Heel-elevated Front Sq. 3x5
BA Lat pull down 3x8
KN SA DB shoulder press 3x6-10
ECC HR PU 3x8
OH MB TOSS 3x4
We want to compete for our early summer baseline numbers with Max Velo and Acceleration, as well as our Vertical Jumps. Testing Max effort within our workouts also kicks away other Plyometrics we normally do so we are our freshest and most elite and don't compromise recovery since our volleyball players are doing workouts in the morning with their high school team, national club or sand practices to prepare for nationals this summer, as well as some participate in light summer league 1x/week.
Stress the body but do it wisely
Moving into strength, the same mindset about stressing the body wisely. Unilateral work first to get great adaptations 1 side at a time, then bilateral. Usually do the opposite but want to correct imbalances and add some prehab while more fresh in this component.
With the amounts of "legs" trained in the testing and strength side, we will choose to go into upper body but also, something that slowly gets the job done. Slow push ups at the end + OH med ball toss will condition us without just running circles.
What does your workouts look like?
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Day 1 Summer Performance Training
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