Strength Training – Period 6

CXCACADEMY.COM / STRENGTH TRAINING MINI-BAND 1 (5-6 min) 00:00 / forward-leaning (1-arm supported) non-alternating high-knee lift & opposed-arm high reach (toes) 00:47 / alternating lateral 3-step shuffle & hold 01:23 / forward-leaning (1-arm supported) non-alternating cross-footed high-knee lift & opposed-arm…

Strength Training - Period 6

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CXCACADEMY.COM / STRENGTH TRAINING

MINI-BAND 1 (5-6 min)

00:00 / forward-leaning (1-arm supported) non-alternating high-knee lift & opposed-arm high reach (toes)
00:47 / alternating lateral 3-step shuffle & hold
01:23 / forward-leaning (1-arm supported) non-alternating cross-footed high-knee lift & opposed-arm high-reach (toes)
01:51 / kneeling non-alternating extended-leg flutter-kick (toes)
02:26 / alternating high-knee mid-line skip

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

02:57 / parallel-stance squat + alternating over-the-rainbow press
03:22 / wide parallel-stance alternating giant-circles
03:50 / parallel-stance non-alternating diagonal chop & lift + high-knee lift & balance
04:13 / parallel-stance lazy-8’s (descending / ascending)
04:52 / alternating-side arcs + balance

ROPE SKIP (4-5 minutes)

1st set: free-skipping
(Rest 30 seconds)

05:36 / 2nd set: hop-ladder; 1-5 (x 2)
(repeat)
(Rest 30 seconds)

06:16 / 3rd set: hop-ladder 1-5-1
(Rest 30 seconds)

4th set: free-skipping

STRENGTH & POWER CIRCUIT

2 cycles; (30 minutes [total]) – DUMBBELLS
Note: Increase weight if / when you can

1st cycle:
06:47 / parallel-stance non-alternating straight-arm diagonal chop & lift + opposed-arm overhead press
07:21 / single-dumbell low lateral lunge & balanced same-side reach-out
07:48 / 1-leg balanced 2-arm HIGH hand-saw press

2nd cycle:
08:15 / wide parallel-stance alternating rotational wax-on / wax-off
08:51 / single-dumbell low lateral lunge & balanced opposed-side reach-out
09:23 / 1-leg balanced 2-arm LOW hand-saw press

HILL SETS

NOTE: You can do these sets indoors on a level floor if the weather makes going outside to a hill impractical.
Do the jump and bound sets of each cycle in succession; twice through.

1st cycle:
09:49 / forward jumps up / backward jumps down
backward bounds up / forward bounds down
– repeat –

2nd cycle:
11:12 / backward jump up / forward jumps down
forward bounds up / backward bounds down
– repeat –

GROUND SET

12:15 / supine alternating double dying-bug

FINISHING SET – GROUND BASED (7-10 min)

12:45 / supine alt twist & reach (off-side hand UP)
13:26 / right / left side frog
14:25 / supine flat straight-leg hip-rolls (point heels)
15:16 / seated 1-hand grab & lean-away
16:11 / prone flat straight-leg hip-rolls (point toes)
16:53 / supine figure-4 pulls
17:53 / supine rotational double bent-knee extends (shoulders DOWN)
18:32 / supine alternating opposed hand & knee rotational pull-over & opposed high reach
19:17 / up, back, over & hip-lift
20:03 / crow / hand-balance / stand & reach

***

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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