We did a series of lateral plyometrics. The first was a lateral depth drop and stick. I didn't get that one recorded. The next in the series was a lateral depth drop, stick, then lateral bound.
Lateral depth and lateral bound. Part 3 in progression:
Linear single leg depth and lateral bound.
Double leg depth jump, react and lateral bound. What you do not see is my partner giving me signals to bound right or left as I stick the landing.
Twisting med ball throw
Overhead med ball Keg toss. Great for triple extension.
Band resisted acceleration march. We did this prior to the 40's
Yesterday was the second squat day of a strength block.
Worked up to a 3 RM on a below parallel box squat (355), then did
4 x 6 band resisted GHR
3 x 8 Dumbbell RDL @ 110 lbs
3 x 8 RFE dumbbell Split Squat (80 lbs) superset with supine band resisted psoas march
Today we worked on linear plyometrics, first step quickness, and top speed maintenance. I dropped the ball on recording the plyometrics. We did:
pulsing single side split squat jumps 3x3
Single leg triple bound 4 x 3
Single leg depth to box jumps 3 x 3 boxes.
Next we did tall, fall, sprint for first step quickness. 6 x 20m
Then we did crossover step accelerate 6 x 10m (shown below)
Finally we did 5 x flying 20's with a 20m acceleration zone
Yesterday I worked the vertical upper body.
5 x 3 standing press with heavy bands
5 x 5 pull ups with 25 pounds added
4 x 6 half kneeling dumbbell over head press @ 60 lbs
Depressed scapula pull downs
Band pull aparts
Deadlifted today. Used the sumo style for the first time in a few years, did a few sets of 5 with 365.
5x6 progressive heavy good mornings up to 215. I feel I may have let my pelvis rotate a bit posterior on the last few, but I'd like some feedback. (below)
barbell glute bridge, single and double leg
Hanging hamstring curls superset with prone bridge march
Today was a horizontal strength upper body day. The workout went as follows:
Incline bench press 6 x 2
Bent over barbell row 4 x 8
"Close grip" flat dumbbell press 3 x 8
Chinese cable row 3 x 10
Prowler push followed by battle rope arm over arm sled pull 3 sets.
I recorded some of my warm up. Below is an activation for the serratus anterior.
I also did 3 sets of a medicine ball chest pass as a dynamic activation prior to the bench press:
I used these as a strength movement to activate and strengthen the middle traps and rhomboids between warm up sets on the incline press.
Prone dumbbell shrugs:
I finished things off with a prone bridge kettlebell swap. Its always nice to record and watch yourself because you can see things you miss, such as I am not keeping my quads tight during this movement.
I've started putting all my videos for warm ups, mobiilty and activations in the two threads started in the exercise science forum.
For lower body: Squat and Deadlift Mobility
For upper body: Scapular activations
Yesterday was a lateral speed and first step quickness day again.
We did some lateral heavy band towing (below)
Followed by the plyometric circuit for lateral movement posted above.
We then did the crossover drill
We added onto the crossover drill by placing a 10m forward sprint at the end (next video)
We finished things off with 6 x 40m out of a two point stance.
Crossover drill to forward sprint:
This week will wrap up the final working week of a strength block. I maxed out my parallel box squat today, followed by some GHR, split squats and supine hip flexion. I'll be maxing out the big three toward the end of next week.
395 lb parallel box squat went up pretty nice:
Let's just say that 405 went up. Most of my work leading up to this point were triples and doubles around 345-365.
90 pound dumbbell RFE split squats to finish things off.
happy I stumbled across this...always gain something from your posts
Monday was lateral speed and first step quickness. Did a series of plyometrics, prior to some rapid reaction, acceleration, and finished up with about 8x20.