Strength Training – Period 5

Strength Training – Period 5 CXCACADEMY.COM / STRENGTH TRAINING MINI-BAND 1 (5-6 min) 00:01 / alt up & outs (toes) 00:29 / balanced non-alt high-knee-lift + 2-arm high reach (toe & thigh) 00:55 / split-stance lateral walk (both ways; ankles…

Strength Training - Period 5

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Strength Training – Period 5

CXCACADEMY.COM / STRENGTH TRAINING

MINI-BAND 1 (5-6 min)

00:01 / alt up & outs (toes)
00:29 / balanced non-alt high-knee-lift + 2-arm high reach (toe & thigh)
00:55 / split-stance lateral walk (both ways; ankles – or – ankle & toe)
01:45 / kneeling non-alternating extended-leg flutter-kick (toes)
02:20 / wide-leg alternating lateral triple-skip

WEIGHTED MOVEMENT SERIES (MED-BALL, DUMBBELL, ETC.; 5 minutes)

02:52 / parallel-stance vertical chop & high alternating twist
03:32 / wide parallel-stance alternating giant-circles
04:00 / parallel-stance alternating diagonal chop & lift
04:28 / parallel-stance lazy-8’s (descending / ascending)
05:11 / alternating-side arcs

MOVEMENT-PUZZLE AGILITY (4 minutes)

05:44 / alt forward double-jump + inside lateral-bound (jump-jump-bound = 1)
rest one minute
06:10 / alternating triple lateral-bound + hop-up (bound-bound-bound-hop = 1)

STRENGTH & POWER CIRCUIT: TWO CYCLES THROUGH (40-42 minutes {total})

DUMBBELLS
NOTE: Increase weight if / when you can
06:42 / parallel-stance squats + Nordic pole swings (swing DOWN as you descend)
07:10 / alternating twist & cross (off-side hand UP)
07:38 / prone plank alternating-arm rotational row-up (dumbbels as handles)
08:09 / parallel-stance squats + Nordic pole swings (swing UP as you descend)
08:45 / alternating twist & cross (off-side hand DOWN)

WALL-CABLE CIRCUIT (* Attachment height)

09:14 / * HIGH: in-facing parallel-stance DESCENDING lazy-8’s
10:05 / * HIGH: out-facing parallel-stance forward-leaning sprinter’s squat (on your toes)
10:51 / * LOW: in-facing parallel-stance ACENDING lazy-8’s
11:37 / * HIGH: side-facing alternate giant-circles (over / under)

HALF LEG-CIRCUITS (UNWEIGHTED)

12:22 / parallel-stance squat + toe-raise
12:44 / alternating forward lunge-twist
13:10 / alternating forward step-up
13:43 / jump-squats
(Rest 20 seconds)

14:05 / balanced non-alternating forward-bend squats
14:38 / alternating lateral lunge-twists
15:18 / non-alt forward HOP-ups
(Rest 20 seconds)

15:46 / alternating skater’s squats
16:18 / alternating transverse lunge-twists
16:50 / alternating lateral step-ups
17:17 / alternating narrow – wide jumps

MINI-BAND – 2 (GROUND BASED; 4 minutes)
Do these two sets in succession; then change the band to the right-thigh and left toe and repeat both to finish.

17:37 / supine wide-leg alternating pedal-pushers (toes)
18:29 / LEFT-side position non-alt RIGHT-leg extension + RIGHT-arm overhead reach (left thigh & right toe)
19:08 / kneeling straight RIGHT-leg side-to-side swings (left thigh & right toe)

FINISHING SET – (STANDING 5-7 min)

19:46 / alternating rotational split-squat & opposed-arm reach (inside arm reaches DOWN; outside arm reaches UP)
20:57 / staggered-stance finger-tips anchored 3-way hamstring lengthen: neutral / internally rotated / externally rotated
22:13 / wide-stance alt side-to-side squat & opposed-arm reach away
22:55 / wall-assisted forward bend + low cross-legged flex & extend
23:30 / wall-supported alternating inward rotational split-squat (inside-foot forward)
24:16 / out-facing wall-supported alternating twist & reach (off-side hand UP)

***

REPETITIONS

Repetitions listed as “totals”, for example, you would count each repetition up to 10 (or 5/side)
EQUIPMENT

Stretch-Cable Systems: www.bit.ly/stretch-cable
Resistance Bands: http://bit.ly/resistance-cable

***

ABOUT THE COACH

Steve Myrland has joined CXC Academy as a movement specialist advising on functional strength training through monthly videos and strength training plans. He is a highly recognized athletic development and performance coach for competitive athletes across multiple sports. He began his coaching career with the University of Wisconsin in 1988, assisting with Big Ten and national championship performances in hockey, soccer, cross country running, tennis and rowing. He also played a key role with the National Hockey League’s San Jose Sharks, supporting them to an NHL record for single-season improvement. He has also worked in Major League Baseball with the Chicago White Sox as well at the Tampa Bay Mutiny Major League Soccer team. He has been a past contributor to CXC coaches education workshops.

– Steve Myrland, your Strength Coach

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