Auburn Bay City Western HS

Depending on where you are will determine what type of thing you can do.  Follow this work-out as close as possible.

Monday -- 

20 minute run with Fartleks

    - 30 second jog  10 sec stride

     -45 sec. jog  20 sec stride

      -60 sec jog 30 sec stride

Strength:

    1 leg jumps  (3 sets of 5 jumps, each leg)

    Lunge jumps  (15-20)

    Squat jumps  (15-20)

   wall sits    (3 x 1 min)

Weights if available

Stretch

Tues. –

Warm Up

1 Mile Jog

8 x 200m  w/ 2 min. rest between each

Abs

Stretch Down

Wed. –

    ProPProgressive Run

Out 5 minutes

incline and decline push ups x 15

Out 10 minutes   

dips, calf raises x 15

Out 15 minutes

mountain climbers and jumping jacks x 30 sec 

 Strength:

     calf raises (3 sets of  x 20)

     standing long jump (3 sets of 5 jumps)

     Line jumps  (30 seconds front to back, 30 seconds side to side)

     ice creams  on stairs (30 seconds)

Weights, if possible

Stretch

Thurs. –

Warm Up

1 Mile Jog

Sprint 300, jog 100, stride out 300, jog 100 -- Repeat 3x

        Abs

       Stretch

Fri. –

Warm Up

3 Mile run

Strength

       wall sits (3 x 1 minute)

       5 point drill   

       1 leg squat jumps in place (15-20)

       towel jumps (lay down 5 towels like cones and jump over,side to side)

    Weight room, if possible

     stretch

Week  5

Disc

Throwers Stretch
10 Bowls                              10 Flips
5 Kneeling Throws                                           5 Kneeling Throws Torqued                         5 Kneeling Stand Up Throws
10 Pops
10 Halves (If I Say your Ready otherwise stay at your level)
10 Souths Driving  & 10 Souths Rotating (If I Say your Ready otherwise stay at your level)
40+ Fulls (If I Say your Ready otherwise stay at your level)

Shot Everyone

Throwers Stretch
10 Pounds                           10 Throw ups                                     10 Fence Drills                   10 A Drills

10 Towel Drills                  

5 Kneel Throws                
5 Kneeling Torqued Throws
5 Kneeling Stand Up Throws
5 Kneeling Torqued Stand Up Throws

Boys                                     
10 Pops (12 LB)
5 Pops (14 LB)
5 Pops (10 LB)
5 Pops (4k)

25 Full (12 LB) (If I Say you’re Ready otherwise stay at your level)
12 Full (14 LB) (If I Say you’re Ready otherwise stay at your level)

12 Full (10 LB) (If I Say you’re Ready otherwise stay at your level)
Girls
10 Pops (4K)
5 Pops (10 LB)
5 Pops (12 LB)
5 Pops (6LB)
25 Full (4k) (If I Say you’re Ready otherwise stay at your level)

12 Full (10 LB) (If I Say you’re Ready otherwise stay at your level)

Conditioning

200 Crunches (on your own)       800 Mt. Run (anytime during your workout)

Mon.     (Coach has a Staff meeting)

Tue.       Home vs BCC be at the track by 3 PM

Wed.     Plyoboxes, Cleans, Jumping Deads, Curls

Thur.     Bleachers, Bench, Squat, Plate Walks

Fri.         SVSU Military Press, Snatch Squats, Bar Torques