Friday: 40min biking, lots of stretching and rolling with the softball
Monday: started my new lifting routine, very similar to what Jake sent out. 3x5 squat (95, 105, 110), 3x5 bench press (45, 55, 60), 1x5 deadlift (95), 3x5 db RDL (25, 27, 27), 3x10 back extensions (25), 2x10 oblique extensions ea (25), 3 mile run at 8:34 pace
Tues - 25 mins interval bike ride (alternating hard/easy every minute). 20 mins core with a medicine ball, foam rolling, stretching and 15 mins of ankle/balance work.
Have a bad heel bruise/ankle sprain from Nationals that is preventing me from doing much, but can't wait to start squatting and doing cleans and deadlifts and other fun stuff (and some core/upper body as well). All about developing strength/power over winter and turning it into explosiveness when it gets warmer via sprints and plyos. Highly recommend people buy a decent jump rope and use it to warm up and learn how to do double-unders...
Thurs - 5 mins jumprope, 3x5 power cleans (65,85,115), 1x5 single leg squat, 2x5 single leg seated leg press (160/170), 1x10 single leg glute bridge, 2x10 double leg glute bridge with elevated feet (no weight,25)
Sat - 5 min jump rope, 3x5 front squat (95,95,115), 2x5 back squat (185,205), 2x8 leg curl (90,100), 2x8 standing shoulder press (40s,45s), 10 pullups, 2x10 lat pulldowns (120,130), 10 min core
Sat: 3x5 squat (105, 115, 115), 3x5 bench press (65), 1x5 deadlift (105), 3x5 db RDL (27, 30, 32), hip strengthening, ankle stability Intervals: 15s run (6min/mi), 45s jog (10min/mi) for 15min with warmup and cooldown
Mon: 3x5 squat (115, 115, 120), 3x5 db shoulder press (20, 22, 22), 5x3 power cleans (55, 65x4), 3x5 chinups with 25lb assistance, last set to failure (did 6), 3x10 back extensions (25), 2x10 oblique extensions ea (25) Run: 3 miles in 24:48
I've been running on the beach (2-3miles) at 6am 3-4x wk. Followed by med ball/stability ball core work after. Decided to run on the road yesterday, tripped over piece of concrete and smashed my knee into the pavement. Not good.
When we start our weekly workouts at BAD, I'll post our circuits here in case people want to do them on their own.
Sun: Finally back to gym after tweaking my knee at fall league and then treating my body like a garbage disposal since. 5 min jump rope, 4x5 cleans (95,115,135,145), 2x5 deadlifts (185,235), 2x8 leg curls (100,110), 2x8 SL calf extensions (160,170), 2x8 seated cable row (120,130), 3x10 pushups (regular,swiss ball,feet on bench), glute/hip strengthening (bridges, clam shells with band), 15 mins core, balance/ankle work.
2 Miles (1 on road, 1 on sand) 10 min Jump Rope (6min reg, 2min one leg) 50 Band Side Pulses each side 3x25 SB Roll-Outs 3x8 SB Plank Roll-Outs 3x20 Hand-Ball SB Exchange 15 Hanging Bent Leg Raises
I am doing the 15-week, 5-days/week, 2 hours/day Lacrosse offseason training program on Coreperformance.com. Also substituting air-alert for the plyo part of that program on air-alert days.
My loggin on coreperformance.com is:
username: rsteinha@gmail.com password: temptemp
Just started week 3, but feel free to login and play along all winter, or see what I'm doing on any one particular day. There are videos of every exercise etc.
Yay offseason!
ReplyDeleteFriday: 40min biking, lots of stretching and rolling with the softball
Monday: started my new lifting routine, very similar to what Jake sent out.
3x5 squat (95, 105, 110), 3x5 bench press (45, 55, 60), 1x5 deadlift (95), 3x5 db RDL (25, 27, 27), 3x10 back extensions (25), 2x10 oblique extensions ea (25), 3 mile run at 8:34 pace
Today: 3x5 squat (95, 105, 105), 3x5 db shoulder press (15, 20, 22), 5x3 power cleans (45, 45, 55, 65, 65), 3 sets of chinups to failure, 25lb assistance (5, 5, 4), 1min planks, leg lifts, bicycles. 25min light biking, legs are still really tired from Monday.
ReplyDeleteTues - 25 mins interval bike ride (alternating hard/easy every minute). 20 mins core with a medicine ball, foam rolling, stretching and 15 mins of ankle/balance work.
ReplyDeleteHave a bad heel bruise/ankle sprain from Nationals that is preventing me from doing much, but can't wait to start squatting and doing cleans and deadlifts and other fun stuff (and some core/upper body as well). All about developing strength/power over winter and turning it into explosiveness when it gets warmer via sprints and plyos. Highly recommend people buy a decent jump rope and use it to warm up and learn how to do double-unders...
http://www.performbetter.com/detail.aspx?ID=3650
Thurs - 5 mins jumprope, 3x5 power cleans (65,85,115), 1x5 single leg squat, 2x5 single leg seated leg press (160/170), 1x10 single leg glute bridge, 2x10 double leg glute bridge with elevated feet (no weight,25)
ReplyDeleteSat - 5 min jump rope, 3x5 front squat (95,95,115), 2x5 back squat (185,205), 2x8 leg curl (90,100), 2x8 standing shoulder press (40s,45s), 10 pullups, 2x10 lat pulldowns (120,130), 10 min core
ReplyDeleteSat: 3x5 squat (105, 115, 115), 3x5 bench press (65), 1x5 deadlift (105), 3x5 db RDL (27, 30, 32), hip strengthening, ankle stability
ReplyDeleteIntervals: 15s run (6min/mi), 45s jog (10min/mi) for 15min with warmup and cooldown
Mon: 3x5 squat (115, 115, 120), 3x5 db shoulder press (20, 22, 22), 5x3 power cleans (55, 65x4), 3x5 chinups with 25lb assistance, last set to failure (did 6), 3x10 back extensions (25), 2x10 oblique extensions ea (25)
Run: 3 miles in 24:48
I've been running on the beach (2-3miles) at 6am 3-4x wk. Followed by med ball/stability ball core work after. Decided to run on the road yesterday, tripped over piece of concrete and smashed my knee into the pavement. Not good.
ReplyDeleteWhen we start our weekly workouts at BAD, I'll post our circuits here in case people want to do them on their own.
Sun: Finally back to gym after tweaking my knee at fall league and then treating my body like a garbage disposal since. 5 min jump rope, 4x5 cleans (95,115,135,145), 2x5 deadlifts (185,235), 2x8 leg curls (100,110), 2x8 SL calf extensions (160,170), 2x8 seated cable row (120,130), 3x10 pushups (regular,swiss ball,feet on bench), glute/hip strengthening (bridges, clam shells with band), 15 mins core, balance/ankle work.
ReplyDelete2 Miles (1 on road, 1 on sand)
ReplyDelete10 min Jump Rope (6min reg, 2min one leg)
50 Band Side Pulses each side
3x25 SB Roll-Outs
3x8 SB Plank Roll-Outs
3x20 Hand-Ball SB Exchange
15 Hanging Bent Leg Raises
I am doing the 15-week, 5-days/week, 2 hours/day Lacrosse offseason training program on Coreperformance.com. Also substituting air-alert for the plyo part of that program on air-alert days.
ReplyDeleteMy loggin on coreperformance.com is:
username: rsteinha@gmail.com
password: temptemp
Just started week 3, but feel free to login and play along all winter, or see what I'm doing on any one particular day. There are videos of every exercise etc.
Fell behind on updating, then fell behind on working out, but I'm back!
ReplyDeleteNov 18: ran a 5K in 25:02, ran it in the duck jersey! http://www2.brightroom.com/browser.aspx?eid=62085&bib=4293
Nov 19: 3x5 squat (115, 125, 130), 3x5 db shoulder press (20, 25, 25), 5x3 power cleans (65, 70, 70, 75, 75), 3x chinups to failure, underhand, 20lb assistance (6, 5, 5), hip strengthening and ankle stability work, ~25min elliptical
Nov 20: Turkeybowl, does that even count as a workout?
Then out of town for a week, was a lazy bum about working out.
Today: 3x5 squat (115, 125, 125), 3x5 bench press (65x3), 1x5 deadlift (120), 3x5 db RDL (40, 45, 45), 2x10 oblique extensions (25), 3x10 back extensions (25), ran 3.3mi in 29:08