Wednesday, August 30, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
5 x 40-meter sprints

WARM-UP:
3x
Arm circles, forward and backward => handstand hold/attempt => handstand walk or bear crawl => banded shoulder distraction => 3 cartwheels => basic dot drill x 10 => 100-meter run

SKILL:
Push jerk – receiving position

PREP:
2x
10 x 10-meter side shuffle
10 basic dot drills
5 power ball shots

CONDITIONING:
AMRAP in 12:00
Varsity
3 push jerks, 135#-155#/95#-115#
4 x 50-meter shuttle run

Junior Varsity
3 push jerks, 65#-75#/45#-55#
4 x 50-meter shuttle run

Frosh
6 push jerks, 35#/25#
4 x 50-meter shuttle run

Beginner
6 push jerks, 5#-10# dumbbells or PVC-15# barbell
4 x 50-meter shuttle run

Junior Varsity, Frosh and Beginner have increased reps and lighter weight to work on movement pattern

SKILL:
Varsity
3x
2:00 plank
10 woodchoppers

2 x 20 tempo* push-ups

Junior Varsity
3x
1:30 plank
10 woodchoppers

3 x 10 tempo* push-ups

Frosh and Beginner
3x
1:00 plank
10 woodchoppers

2 x 10 tempo* push-ups

* Tempo is 4-second eccentric/down phase w/1-second holds at top and bottom

MOBILITY:
Shoulder distraction
Chest smash