In-Season training Macrocycle 2

  • Weeks 32-36(or longer) of Macrocycle 2 for In-Season training.
  • This a twice a week resistance program.
  • Do 5-10 minutes of a dynamic stretching warm-up.
  • Rest 45 seconds between sets

Leg Balance Board

1. Starting Position: Place both feet on balance board with one edge of board resting on the groun.
2. Start with an athletic stance of knees slightly bent.
3. Using your feet and ankles try to raise the edge of the board up off the ground.
4. Now control the board and keep the edges off of the ground by stabilizing using your lower legs to control the board.
5. Hold for the prescribed number of seconds.
Hold for 3 sets of 10-20 seconds each.

Lying Leg Press

Starting Position: Place your shoulders under the pads and your feet should be about shoulder width apart on the platform.
Release the safety bars and bend your knees into a squatted position.
Once your thighs break parallel then extend your legs to a soft bend in your knees.
Repeat for the prescribed number of reps.
Keep your abs tight throughout the movement to minimize low back injury or strain.

Kneeling pushup with hands on med ball

1) Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2) Place hands on top of the medicine ball; extend legs and place feet at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
4) Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the floor.
5) Return to the start position by extending at the elbows and pushing the body up.

Manual Glute-Ham Raise with Pushup

1. Position body face down on apparatus placing hips and ankles on respective pads.
2. Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad.
3. Start position: Back should be parallel to ground with knees slightly bent. Explode up in a pushup and start the movement to the vertical position.
4. Raise your body using your hamstrings until your upper body is vertical.
5. Return to start position.

Standing Shoulder Press with tubing

1) Step onto tubing with feet hip width apart and knees slightly bent.
2) Start position: Grasp handles with overhand grip (palms down) and shoulder width apart. Raise to ear level with tubing in front of forearms (now palms are facing forward).
3) Press hands up above head keeping the wrists over the elbows and arms moving parallel to the body at all times.
4) Return to start positon.
5) Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.

V-Bar Pullups

1. Start by placing a V-bar over a pull up bar.
2. Grab the V-bar and proceed to pull yourself up towards the top.
3. Lower yourself until your arms are straight and then repeat for the desired repetitions.

Full Situp with Twist

1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. As you come up twist one shoulder towards the opposite knee.
3. Return to start position and repeat with the other shoulder.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

DB Lunge Crossover

1) Start position: Stand with feet hip width apart. Grasp DB’s and hold out in front of body
2) Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. As you are lunging swing dumbells across body towards the hip.
3) Pushing off front foot, return to start position with legs and dumbells. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.