GPP Manual

8/11/2019 GPP Manual

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Preparation Phase 1, Anatomical AdaptationEarly Off-Season

As a strength and conditioning staff, our objective for you, as the athlete is to:

1.

Develop, reestablish, and increase your work capacity.

2.

Reintroduce yourself to the fundamentals of strength development and dynamic functional

flexibility.

3.

Start eliminating structural weaknesses developed over the course of a season.

4.

Provide a Functional background on which to commence hypertrophy and strength training.

5.

Using lower intensities will provide a means of active restoration.

6.

Start eliminating unwanted body fat.

Training System

For the first two training blocks, we will utilize a form of traditional circuit training (TCT) known as mixed

circuit training (MCT). This method of combined development will employ traditional strength training,

dynamic flexibility, and cardiovascular training with active rest intervals.

The Principals of Mixed Circuit Training

1.

Intensity of Exercise

-Strength training with approximately 50-80% of ones 1RM

-Aerobic training between 40-60% of ones maximal performance ability over a long distance or

70-80% of ones maximal capability with short, frequent rest intervals.

2.

Density of Exercise or Work to Rest ratio

-Strength: varying from 60 seconds to 3 minutes

-Aerobic: none at low intensities or 30-90 seconds at higher intensities.

3.

Volume of Exercise

-Strength: large volume of total weight lifting using a higher number of repetitions

-Aerobic: covering longer distances with low intensities or shorter distances at a higher intensity

4.

Duration of Exercise

-Strength: 10-30 seconds

-Aerobic: distance dependent

5.

Physiological Effect & Training Effect

-Strength: muscular and power endurance, work capacity, muscle cross-section area, energy

potential, and basic motor coordination.

-Aerobic: cardiovascular efficiency, capillarization, oxygen uptake, aerobic capacity, and work

capacity.

6.

Educational & Psychological Effect

-Strength & Aerobic: development of staying power, determination, foundation of self-

confidence, physical ability to mobilize oneself to do hard work, and the ability to resist fatigue.

Training Instructions for Training Blocks I & II


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1.

General Warm-Up [Active, Dynamic, and Prehabiliation] (15-20 minutes)make sure that your

upper or lower body is thoroughly warmed up before beginning the MCT program. You should b

exhibiting a mild to medium sweat throughout the body parts that you are preparing to train.

2.

Upon completion of your warm-up, take a 5-minute break to mentally prepare and set up or

locate your exercise stations.

3.

Perform prescribed workout but do not alter the order of the exercise or change exercise within

the training block.Prior to starting, make the needed modifications (choice of exercise when an

Option is given), and then stick with in through the extent of the training block. Not doing so

will make it impossible to measure the onset of fatigue and systematic improvement. You

should all understand what you limitations are, so pick wisely.

4.

AS you will notice, these exercises are arranged or paired via lower body/upper body or an

agonist (muscles acting)/antagonistic (muscles opposing) fashion. Therefore, when one muscle

group is working or under contraction (upper body or chest), its paired or opposing muscle

group (lower body or back) is relaxing. This acts as a means of active rest.

5.

The same letter followed by an exercise number designates a pair. As an example, A1 & A2 are

trained together, followed by B1 & B2, then C1 & C2, etc.

6.

Also, when pairing exercises you must complete all sets and reps given for that pair before

proceeding to the next pair. For example, complete A1 & A2 before moving on to B1 & B2, and

so forth.

7.

Consequently,pay particular attention to the rest intervals. These have been chosen for a

specific reason. If you do not have a stopwatch, clock, or watch, judge as close as you can. FO

example, Training Block I, Exercise A1 (Single Leg Press, 2x20) & A@ (Dumbbell BP, 2x15) with a

2 minute rest interval. Warm-Up, perform set 1 of A1, rest 2 minutes, perform set 1 of A2, rest

2 minutes, perform set 2 of A1, rest 2 minutes, perform set 2 of A2. This will give you a total of

4 minutes rest (plus the time of training the paired exercise) before performing the subsequent

set.

8.

The main lower body and upper body exercise should, if possible, be performed unilaterally

(single limb) or with dumbbells. This is to correct any imbalances that have occurred during the

season.

9.

It is imperative that you pick a weight that you can handle for all the sets designated!Use the

highest repetition number for each exercise as the baseline number (even though you might not

have to perform that rep scheme on that particular day). As a general rule of thumb, after the

1st

set of 15 you should be able to perform an additional 4-6 reps, and after the 2nd

set 2-3 reps.

For example: Upper Body highest set x rep scheme is 2x15

DB Bench Press 2x15

Set 180# DBs Perform 15 but could have got 19-21

Set 280# DBs Perform 15 but could have got 17-18

Be intelligent and use our guidelines on determining your training weight. Warm-up gradually

and base your decision off of it. If you cannot complete the assigned reps, you are training to

heavy. Make the adjustment since no one knows your body better than you do.


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10.

You will perform 3 total body workouts over the period of a week. The training days are

alternated in a Medium-Low-High or High-Medium-Low intensity fashion. It is imperative that

you stick with the weight that you have previously chosen, in the high repetition day, for the

subsequent Medium and Low intensity days! Again, this acts as a means of active rest.

For example:

DB Bench Press 2x15 (High) 3x12 (Medium) 4x8 (Low)

Original Weight Set 1-80# Set 1-80# Set 1-80#

Chosen80# DBs Set 2-80# Set 2-80# Set 2-80#

Set 3-80# Set 3-80#

Set 4-80#

11.

Again, please notice that your first upper body day is at Medium intensity (3x12), but base your

weight chosen off of the prescribed reps on the High intensity day (2x15). Your first leg day is at

high intensity (2x20) so all-subsequent workouts for that training block should be based off of

your chosen weight. Dont guess make an educated decision based off of your warm-up and

current state of trainability.

12.

SLOW COOK IT- We understand that the weight you have chosen remains constant. But you

must understand that muscles adapt quicker than tendons and ligaments. Therefore, you must

resist the temptation to increase your loading on the Medium and Low intensity days. Do not, I

repeat, do not train to failure!!!

13.

Maintain perfect exercise technique. If you cannot, the load chosen is too heavy!

14.At the conclusion of every strength training session, you will be asked to perform aerobic

conditioning at a medium intensity of your own pace, and not truly pushing yourself for 20-30

minutes! Preferably the stair master, elliptical, or arc trainer and for variation utilize the bike

for spinning or treadmill for conversational jogging.

15.

Cool down (5-10 minutes). This can consist of any type of static stretching, yoga, green band

stretching, hang off of a glute/ham, easy bodyweight exercises throughout the full range of

motion, duck under and step over (a barbell positioned in a rack or imaginary hurdles), and the

quadruped series on all 4s.

16.

Remember, there is no justice in this world so you must create your own!

Background Information

1.

Traditional circuit training (TCT) performed with lighter weights (25) with no rest intervals, and without aerobic conditioning has been proposed as

a highly successful system for developing all-around fitness. This claim is far from accurate.

Instead, research has shown that TCT by itself is insufficientin developing strength and powerand only modest at best in developing local muscular endurance, cardiovascular fitness, and

decreases in body fat. Limiting ourselves to just one form of exercise does not allow us to

produce simultaneous maximum conditioning of strength, aerobic fitness, and flexibility.

2.

In actuality, TCTs major limitationis imposed by its very attempt to introduce aerobic

conditioning into conventional weight training. The elimination of rest intervals prevents one

from using heavier weights and maintaining posture perfect form throughout an exercise. Only


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when rest intervals are reintroduced into mixed circuit training (MCT) can all-around

conditioning become possible.

3.

Therefore, the concurrent development of many fitness factors must utilize many different

means and methods. Incorporating both weight and endurance training (MCT) with active rest

intervals produces superior results to TCT in terms of improvements in strength and

cardiovascular stamina. This allows for a specific and the desired training effect for football.

4.

Question: Football is not an aerobic sport so why develop the cardiovascular system? Correct,

but the aerobic pathway plays a vital role in human performance and is the foundation for all

sports, if for no other reasons than work capacity, recovery, and overall improvement of the

cardio-pulmonary system. Randomized team sports, involving continuous motion performed

with varying bursts of power are required to have a properly developed aerobic system. This

will allow you and our team to perform at a maximal intensity in the last half of the game and

season.

5.

It is important that you realize a new and stable level of general and specific fitness cannot be

maintained if restricted to a short time frame. Granted, all the necessary abilities can be quickly

gained from intensive training, but the resulting positive physiological processes are as quickly

lost as they were gained. Therefore, the stability of a high level of fitness is proportionally

related to the length of time it took to acquire it. In other words, start preparing for the

upcoming season now.

6.

Dynamic flexibility is a must for joint health especially in aging athletes. Movement about a joint

creates changes in pressure in the joint capsule that drives nutrients from the synovial fluid

(fluid a joint is encased in) toward the cartilage of the joint. Since cartilage lacks its own blood

supply, the chondrocytes (the cells that produce cartilage), must depend on diffusion of oxygen

and nutrients directly from synovial fluid for survival. Appropriately, joint mobility correlates

highly with joint health.

GENERAL WARM-UP for Training Blocks I & II

(Active + Dynamic + Prehabiliation)

*You must warm-up to training not train to warm-up!

1.

Active (5-10 minute) Warm-up: utilize any piece of conditioning equipment or jump rope

2.

Dynamic Warm-Up: Calisthenics

a.

Jumping Jacks/10

b.

Split Jacks/10 (1 leg in front, 1 behind, arms same as JJ)

c.

Long Striders x10 (same leg placement as SJ, pull the rope with arms)

d.

Neck Flexion & Extension/5ee.

Lateral Flexion & Extension/5e (ear to shoulder)

f.

Shoulder rolls/5e (hands on hips)

g.

Long arm swings/10

h.

Arm Circles/5e (small to big)

i.

Exaggerated Good Mornings/5e (trunk flexion & extensiontoes to heels)

j.

Side Bends0/5e (straight arms, hands touch knees)


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k.

Staggered wide stance hip circles/5e

l.

Knee circles/5e

m.

Ankle plantar & dorsiflexion/5e

n.

Ankle inversion & eversion/5e

o.

Split Squats/5e (lunge position)

p.

TKEs 2x20 use bands, low box, or multi-hip unit

3.

Dynamic Warm-UpHip Mobility

a.

Leg Swings/5e (side 2 side)

b.

Leg swings/5e (front to back)

c.

Quadruped (all 4s) hip abduction (to side)/5e

d.

Quadruped hurdlers forward/5e

e.

Quadruped hurdlers backward/5e

f.

Hurdle Mobility (place barbell in a rack, visualize imaginary hurdles, or use a stretch cord)

Duck under/10

g.

Hurdle mobilityStep over/10

4.

Prehabilitation

a.

4-way Neck

b.

Shrugs

c.

Rotator cuff/External & Internal Rotation

TRAINING BLOCK I

TRAINING BLOCK I

1.

General Warm-Up

2.

Prehabilitationa.

4-way Neck- Performed slow and under control (machine, stability ball leans into wall,

manual with partner, neck harness, with bands, wrestling bridges)

M2x20 / W2x12 / F2x15

b.

Barbell ShrugsNormal grip using NO straps!

M (Isometric emphasis)2x2010 second high hold + 10 reps then repeat = 1 set

W (Submax eccentric emphasis)2x20 + 4-2-1 tempo (4 second lower-2 second hold1

second raise)

F (Dynamic emphasis)2x20 (normal reps)

c.

Rotator cuff/External & Internal Rotation @ 0 degrees(Dumbbell, cables, bands)

External RotationAway from body, stay in the box with rolled up towel under arm

M (Isometric emphasis)3x5 + 2-5-1 tempo (2s lower5s hold1s raise)

W (Submax eccentric emphasis)2x8 + 6-1-1 tempo (6s lower-1s hold-1s raise)


Internal RotationTowards body, open arm outside box with rolled up towel under arm

M/W/FDynamic emphasis (normal controlled reps)

2x15-20


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TRAINING BLOCK II

TRAINING BLOCK II

1.

General Warm-Up

2.

Prehabilitation

a.

4-way Neck- Change exercise from TB I. Performed slow and under control (machine,

stability ball leans into wall, manual with partner, neck harness, with bands, wrestling

bridges)

M2x15 / W2x10 / F2x12

b.

Dumbbell Shrugs\ NO straps!

M (Isometric emphasis)2x2010 second high hold + 10 reps then repeat = 1 set

W (Submax eccentric emphasis)2x20 + 4-2-1 tempo (4 second lower-2 second hold1

second raise)


c.

Rotator cuff/External & Internal Rotation @ 0 & 45 degrees(Dumbbell, cables, bands)

External RotationAway from body, stay in the box with rolled up towel under arm

M (Isometric emphasis)2x5 @ 0 & 45 degrees + 2-3-1 tempo (2s lower3s hold1s

raise)

W (Submax eccentric emphasis)2x10 + 4-1-1 tempo (4s lower-1s hold-1s raise)


Internal RotationTowards body, open arm outside box with rolled up towel under arm

M/W/FDynamic emphasis (normal controlled reps)

2x10-12


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EXERICSE Sets x Reps + Rest Intervals

(RI) in between pairs

Training Weight

based off of

highest reps

Coach points

A1. Dumbbell Step-

Ups (box for thigh

slightly below

parallel to ground

M2x15 + 2m RI

W4x8 + 90s RI

F3x12 + 90s RI

Non-dominant leg first. Drive heel thr

box & squeeze glute.

A2. Dumbbell,

Hammer, or

machine Incline

M2x20 + 2m RI

W4x10 + 1m RI

F3x15 + 90s RI

Palms in and elbows at 45 degrees

B1. Side Hover M/W/F3x10-20s + 1m RIOn 1 forearm and side of foot. Hips up

make entire torso as tight as possible

B2. Quadruped

SupermansM/W/F3x10 R&L + 1m RI

On all 4s, opposite arm & leg. Squeeze

floor together, make torso tight, hold

for 2s.

C1. Stability ball

hip extension + leg

curl

M2x15 + 90s RI

W4x8 + 90s RI

F3x12 + 90s RI

Make torso tight, squeeze glutes toextend hips then curl ball underneath

C2. Dumbbell JM

presses

M2x20 + 90s RI

W4x10 + 90s RI

F3x12 + 90s RI

Place the db on your chest by tipping

on the corner of its side, pause then

press.

D1. Negative to

neutral stability

ball crunch

M/W/F3x10 R&L + 60s RI

Hook feet, lean back as you follow the

natural curve of the ball. Squeeze tors

and hold parallel position for 3s.

D2. Hip Flexors M/W/F3x20 R&L + 60s RIHanging Knee to chest, Roman chair,

Logan hip flexors on cable, or variatio

E1. Standing calfraise

M2x15 + 90s RI

W4x8 + 90s RIF3x12 + 90s RI

For gastroc. Stretch to the fullest,

maintain tension, and perform undercontrol.

E2. Horizontal lat

row

M2x20 + 90s RI

W4x10 + 90s RI

F3x15 + 90s RI

Chest supported, long cable row, db r

or Hammer parallel row. Pull to put

change in your pockets.

F1. Strap pulls

M2x20 + 60s RI

W4x10 + 60s RI

F3x15 + 60s RI

Pull strap to nose with elbows high.

F2. Lateral

shoulder raise

M2x15 + 60s RI

W4x8 + 60s RI

F3x12 + 60s RI

Use dumbbells, cable, or machine.

Maintain scapular plane with arms no

going above 90 degrees.

3.

**AEROBIC CONDITIONING4. Cool down


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Monday

1. Active Warm-Up (10-15 minutes)utilize any piece of conditioning equipment or jump rope.

EXERICSE Sets x Reps + Rest

Intervals (RI) in between

pairs

Training Weight

based off of

highest reps

Coach points

A1. 4-way Neck

(change exercise

from TB II)2x20 + 60s RI

Performed slow and under control (machin

stability ball leans into wall, manual with

partner, neck harness, with bands, wrestlin

bridges)

A2. Barbell Snatch

grip Shrugs2x20 + 90s RI

Wide grip with hands on outside rings. Use

straps if available!

B1. Rotator

cuff/External &

Internal Rotation @

0 & 45 & 80/30

degrees

1x12 each of 3 positions

and each arm + 60s RI

Dynamic reps. Choice between dumbbells,

cables, or bands.

B2. Iso-hold push-ups 3x20s + 60s RIStack 2-45# plates upon one another.

Squeeze chest & upper back to store elasti

energy. Elbows at 45 degrees.

C1. Submax eccentric

Bench Press

4x5 reps + 60% of 1RM

(season max) + 6-0-X +

3m RI

Control and store elastic energy on the 6s

lowering portion (lower w/your back) and

EXPLODE as fast as possible on the raising

tempo)

D1. Iso-miometric

Vertical lat row

3x6-5-4-3-2-1 + 1

dynamic rep + 2m RI

Change exercise from TB I. Use front lat

cable, Hammer High pulldown, or variation

Maintain statically held torso at 70 degree

E1. 1 triceps

pushdowns4x8-10 + 90s RI

Change bar attachment from TB I. All the

way down, half way up and down again is 1

rep.E2. Submax eccentric

dumbbell hammer

curls

4x8-10 + 4-0-1 tempo +

90s RI4 second lengthening

F1. Posterior deltoid

Single arm bent

over lateral raise

3x15

Maintaining a flat back & neutral head

(perfect posture while bent over) use a low

cable or dumbbell. With a slightly bent elb

raise arm parallel to ground w/thumb in lin

w/ear.

F2. McGill series

Shooters3x10 R&L leg

Maintain a neutral spine (pain free ROM).

Keep head on ground & apply gentle press

into the ground via low back. Alternate leg

in a cycling fashion w/ankles dorsiflexed.G1. Standing cable

retract-row2x10 R&L

Use cable system and maintain scapular

plane, 80/30.

F2. Rotational Side

Crunches3x12-15

Lying on your side, stretch to the fullest, an

laterally flex your torso. Use a stability bal

glute/ham, or a bench with a partner.


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3. Dynamic warm-up #1 for Training Block III.

4. ***AEROBIC CONDITIONING on a treadmill

1 minute jogging and 2 minutes recovery walk (between 2.5-3 mph) x 5 reps@ a 1%

grade (a total time on the treadmill of 15 minutes).

OL between 6.5-7 mph

DL between 7-7.5 mph

LB/TE/FB/QB/HB between 7.5-8.5 mph

RB/DB/WR between 8-9 mph

If you need to lose weight, this is the perfect time to do so. After the treadmill training, exercise at a

medium intensity or conversational exercise for any additional 20-30 minutes on any piece of

equipment.

5. Cool downcontinuing walking until your heart rate returns to normal then static stretch, use a

green band, or hang off of the glute/ham.


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Friday




pairs

Training Weight

based off of

highest reps

Coach points

A1. 4-way Neck

(change exercise

from TB II)2x12 + 60s RI

Performed slow and under control (machin

stability ball leans into wall, manual with

partner, neck harness, with bands, wrestlin

bridges)

A2. Barbell Snatch

grip Shrugs2x20 + 90s RI

Wide grip with hands on outside rings. NO

straps!

B1. Rotator

cuff/External &

Internal Rotation @

0 & 45 & 80/30

degrees

1x12 each of 3 positions

and each arm + 60s RI

Dynamic reps. Choice between dumbbells,

cables, or bands.

B2. Iso-hold push-ups 2x30s + 60s RIStack 2-45# plates upon one another.

Squeeze chest & upper back to store elasti

energy. Elbows at 45 degrees.

C1. Submax eccentric

Bench Press

4x4 reps + 65% of 1RM

(season max) + 6-0-X +

3m RI

Control and store elastic energy on the 6s

lowering portion (lower w/your back) and

EXPLODE as fast as possible on the raising

tempo)

D1. Submax eccentric

Vertical lat row3x9 6-1-1 + 2m RI

Use same machine & grip pattern as you us

on Monday. Maintain statically held torso a

70 degrees.

E1. 1 triceps

pushdowns4x8-10 + 90s RI

Stay with same bar attachment. All the wa

down, half way up and down again is 1 rep

E2. Submax eccentricdumbbell hammer

curls

4x8-10 + 4-0-1 tempo +

90s RI4 second lengthening

F1. Posterior deltoid

Single arm bent

over lateral raise

3x12

Maintaining a flat back & neutral head

(perfect posture while bent over) use a low

cable or dumbbell. With a slightly bent elb

raise arm parallel to ground w/thumb in lin

w/ear.

F2. McGill series

Shooters3x10 R&L leg

Maintain a neutral spine (pain free ROM).

Keep head on ground & apply gentle press

into the ground via low back. Alternate leg

in a cycling fashion w/ankles dorsiflexed.

G1. Standing cableretract-row

2x10 R&L Use cable system and maintain scapularplane, 80/30.

F2. Rotational Side

Crunches3x12-15

Lying on your side, stretch to the fullest, an

laterally flex your torso. Use a stability bal

glute/ham, or a bench with a partner.


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1 minute jogging and 2 minutes recovery walk (between 2.5-3 mph) x 7 reps@ a 1%

grade (a total time on the treadmill of 15 minutes).







equipment.




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Monday (Week 2 of TRAINING BLOCK III)




pairs

Training Weight

based off of

highest reps

Coach points

A1. Parallel Wall sits2x30s + 60s RI

Sit in imaginary chair against wall, drive he

thru ground turn pubis up

A2. TKEs 3x20 + 60s RI Use band, low box, or multi hip

A3. Seated groin

abduction (out) &

adduction (in)

2x15 + 60s RIUse any selectorized machine. Perform slo

and controlled.

B1. Hurdle mobility2x10 step over

2x10 duck under

Set barbell in rack, stretch a cord, or utilize

imaginary hurdles

C1. Barbell squats

or

Double leg Leg press

3x8 + 4-2-X tempo +

3-4m RI

3x10 + 4-2-X tempo3-4m RI

+10#s for squats

+20-25#s for leg

press

4 sec down, 2 sec iso hold at bottom, X

equals EXPLODE out of the hole. Maintain

perfect posture, ass back, and chest up, wh

driving thru your heels. Dont sacrificetechnique for weight

D1. 45 degree

Hyperextension

2x10 + 4-1-2 tempo +

bodyweight + 90s RI

+10-15#s (hold

plate or

dumbbells)

These are not reverse hypers. Set pad at hi

lock legs and bend at the wait. Start straigh

out, keep chin tucked on chest, and lower f

4s while rising for 2s.

E1. Pull-thrus 3x10-12 + 90s RIUse low cable. Maintain perfect posture, st

ass back, and keep head & chest up.

E2. Globetrotters 3x10 R&L leg (20 total)Statically maintaining a V-sit position,

alternate passing (draw a figure 8) a med b

or weight plate while scissoring your legs.

F1. Single leg Submax

eccentric Leg Curl

3x8 + 6-1-1 tempoSame machine as last Wednesday. Point to

(plantar flex) to inactivate calf muscles.

F2. Partner passes

w/a med ball3x12-15

Maintaining a neutral spine, curl-up and

throw a medball to a partner (or into wall)

over your knees.



1 minute jogging and 2 minutes recovery walk (between 2.5-3 mph) x 6 reps@ a 1% grade (a total time

on the treadmill of 15 minutes).







equipment.




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18/22


19/22

Friday (Week 2 of TRAINING BLOCK III)




pairs

Training Weight

based off of

highest reps

Coach points

A1. Parallel Wall sits1x60s

Sit in imaginary chair against wall, drive he

thru ground turn pubis up

A2. TKEs 3x20 + 60s RI Use band, low box, or multi hip

A3. Seated groin

abduction (out) &

adduction (in)

2x15 + 60s RIUse any selectorized machine. Perform slo

and controlled.

B1. Hurdle mobility2x10 step over

2x10 duck under

Set barbell in rack, stretch a cord, or utilize

imaginary hurdles

C1. Barbell squats

or

Double leg Leg press

3x8 + 4-2-X tempo +

3-4m RI

3x10 + 4-2-X tempo3-4m RI

+10#s for squats

+20-25#s for leg

press

4 sec down, 2 sec iso hold at bottom, X

equals EXPLODE out of the hole. Maintain

perfect posture, ass back, and chest up, wh

driving thru your heels. Dont sacrificetechnique for weight

D1. 45 degree

Hyperextension

2x10 + 4-1-2 tempo +

bodyweight + 90s RI

+10-15#s (hold

plate or

dumbbells)

These are not reverse hypers. Set pad at hi

lock legs and bend at the wait. Start straigh

out, keep chin tucked on chest, and lower f

4s while rising for 2s.

E1. Pull-thrus 3x10-12 + 90s RIUse low cable. Maintain perfect posture, st

ass back, and keep head & chest up.

E2. Globetrotters 3x10 R&L leg (20 total)Statically maintaining a V-sit position,

alternate passing (draw a figure 8) a med b

or weight plate while scissoring your legs.

F1. Single leg

Dynamic Leg Curl

3x8Same machine. Point toes (plantar flex) to

inactivate calf muscles.

F2. Partner passes

w/a med ball3x12-15

Maintaining a neutral spine, curl-up and

throw a medball to a partner (or into wall)

over your knees.



1 minute jogging and 2 minutes recovery walk (between 2.5-3 mph) x 8 reps@ a 1% grade (a total time

on the treadmill of 15 minutes).







equipment.




20/22

Dynamic Warm up #1 for Training Block III

Neck Ext./Flex 5/5

Neck Lateral Ext./Flex 5/5

Shoulder Rolls Forward/Back 5/5

Trunk Ext./Flex (up on toes) 5/5

Side Bends 5/5

Knee Circles 5/5

Ankle Circles (both directions) 5/5

Bodyweight Squats x10

60% Technical Build up 20/20

Ankle Bounce Up/Back 10/10

Knee Tucks Up/Back 10/10

Lunge Walk Up/Back 10/10

Skip Up/Back 10/10

Standing Leg Swing 10/10

Standing Leg Abduction x10

60% Technical Build Up 20/20

Shuffle Up/Back 10/10

Carioca Up/Back 10/10

Exaggerated Carioca Up/Back 20/20

Lateral High Knees Up/Back 1010

Figure 4 Stretch 15/15 Seconds

Frog Stretch 15/15 Seconds

Hip Flexor

Arms Up/Lean Back 8 Seconds

Bend Right/Left 8 Seconds

Twist Right/Left 8 Seconds

(Opposite) Twist Right or Left 8 Seconds

Straight Leg 8 Seconds

Mountain Climbers 10/10


Butt Kicks Up/Back 10/10

High Knees Up/Back 10/10

Toe Touch Up/Back 10/10

Hip RotationWalk Up/Skip Back 10/10

Lying High Kicks 10/10

V-Outs 10

Iron Cross 5/5

Quadruped (all 4s)

Knee to chest Extend Back 5/5

Leg Straight Swing Side to Side 10/10


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Dynamic Warm up #2 for Training Block III

Neck Rolls 5/5

Arm Circles (Small to Big) 5/5

Long Arm Circles 5/5

Long Strides 5/5

Trunk Rotations 10/10

Hip Circles 5/5

Bodyweight Good Mornings 10/10

Knee Circles 5/5

Ankle Ext/Flex 5/5

Ankle Inversion/Eversion 5/5


Ankle Flips 10 yards (heel to toe)

Ankle Bounce 10 yards

Kenn Tucks 10 yards

45 Lunge Walk 10 yards

B Skip 10 yards

High Knees 10 yards

Leg Swings 10 yards

Toe Touch 10 yards


Shuffle and Turn 10/10

Carioca and Turn 10/10

Exaggerated Carioca 10/10

Figure 4 Stretch 25/25 Seconds

Frog Stretch 25/25 Seconds

Hip Flexor/Hamstring 25/25 Seconds

Quadruped Hip Abduction 5/5

Quadruped Knee Circle Forward 5/5

Quadruped Knee Circle Backward 5/5


Backward Walk 10 yards

Backpedal 10 yards

Backward Lunge 10 yards

Backward High Knees 10 yards

Backward Toe Touch 10 yards

Backward Skip 10 yards

Backward Walk Hip Rotation 10 yards

Backward Hip Rotation/Skip 10 yards

Standing Leg Swing 10/10

Standing Hip Abduction/Adduction 10/10


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REFERENCES

1.

Siff, M.C. and Verkhoshansky, Y.V. Supertraining.Supertraining International. Denver, USA.

1999. 4thedition.

2.

Kurz, T. Science of Sports Training, How to Plan and Control Training for Peak Performance.

Stadion Publishing Company. Island Pond, VT. 2001.3.

Scholich, M. Circuit Training for All Sports, Methodology of Effective Fitness Training.Sports

Books Publisher. Toronto, Canada. 1990

4.

Tenke, Z. and Higgins, A. Warm-Up and Preparation for Athletes of All Sports, a Complete Book

of Warm-up and Flexibility Exercises.Sports Books Publisher. Toronto, Canada. 1994.

Documents

GPP Manual