Wednesday, June 10, 2015

A Brand X Method™ Teen Workout

WARM-UP:
3x or 6:00
10-meter handstand walk => 10-meter bear crawl => 10-meter run => 10-meter side shuffle left => 10-meter run => 10-meter side shuffle right => backward run to start point

PREP:
2x
10 inchworm push-ups
20 plank leg lift
20 plank arm lift

STRENGTH:
Varsity
2 x 20
Push-ups, tempo (5-second eccentric, 1 second hold, 2-second concentric, 1-second hold)
2 x 10
Close-hand push-ups (2-second hold at top and bottom)

Push Up Tempo https://www.youtube.com/watch?v=_9tO9IeLVVU

JV
2 x 15
Push-ups, tempo (5-second eccentric, 1-second hold, 2-second concentric, 1-second hold)
2 x 8
Close-hand push-ups (2-second hold at top and bottom)

Novice
2 x 10
Push-ups, tempo (5-second eccentric, 1-second hold, 2-second concentric, 1-second hold)
2 x 5
Close-hand push-ups (2-second hold at top and bottom)

Beginner
3 rounds
5-10 assisted bar dips
2:00-3:00 rest in between

CONDITIONING:
Varsity, JV, and Novice
3 rounds
400-meter run
Max kipping pull-ups

Pull Ups- Slo Mo Kipping https://www.youtube.com/watch?v=PapbZFd4hKM

Beginner
3 rounds
400-meter run
8-12 pull-ups or progressions

SKILL:
Varsity
3x
5 flags
50 flutter kicks

JV
3x
3 flags
50 flutter kicks

Flags https://www.youtube.com/watch?v=Z5NS4XBbJjE

Novice
3x
1 flag
10 hollow rocks
30 flutter kicks

Beginner
3x
10 hollow rocks
30 flutter kicks

MOBILITY:
Pec smash
Shoulder distraction
Athlete’s choice

Photo Credit:
Danell Marks Photography​