Sunday, Mar 28

Off Season V.3 Acclimation Week 3

  1. Go light – the goal is to get your athletes back in to the groove of lifting after the season and this will prepare them for a heavy and intense spring starting in April.
  2. Focus on form – use the next two weeks to really build those movement patterns and solidify the muscle memory
  3. Partner up – after each day’s main lifts I have the accessories grouped into contrast super sets. Partner your athletes up and start them on different stations (you can do these accessories in any order). Give them 6 minutes to complete the allotted sets then rotate. Because we are going lighter than normal this week they should have no problem getting all of the sets done in 6 minutes.
  4. Optional workouts – for the athletes that love to lift and want to get bigger, now is the time to do extra. Optional lifts are listed after the three mandatory lifts for the week.
  5. April is when we will ratchet up the intensity – this month is all about getting your athletes used to lifting again, developing good form and building a base for what’s to come!

Monday

[Strength]

Deadlift – 5 x 5

10 minute Group Stations

Complete as many sets as possible

of each substation in 10 minutes, then rotate

[Strength Accessories]

  • DB Row – 5/5
  • DB Reverse Lunge – 5/5

[Pump]

  • Chin Ups – max reps
  • Barbell Curl 21s
  • Glute Bridge – 25 bands + med ball

[Functional]

  • Sled Partner Drag – 100ft
  • KB Swing – 10
  • Inverted Bar Hang – max time

[Finisher]

Wall Hand stand – max time

Tuesday

[Strength]

Bench – 5 x 5

10 minute Group Stations

Complete as many sets as possible of each substation in 10 minutes, then rotate

[Strength Accessories]

  • DB Skulls – 8
  • DB Shrugs – 8 pauses
  • GHR – 8-12

[Pump]

  • Dips – max reps
  • Shoulder Flys – 15 (bent over)
  • Tricep bands or cable press downs – 20

[Functional]

  • Overhead Carry – 50ft per side
  • Farmers Carry – 100ft
  • Ring Push Ups – 10 pause reps

[Finisher}

Plank – 6 minutes

Thursday

[Strength]

Back Squat – 5 x 5

10 minute Group Stations

Complete as many sets as possible of each substation in 10 minutes, then rotate

[Strength Accessories]

  • Goblet Lateral Lunge – 5/5
  • GHR – 6-8 or 5 weighted (advanced)
  • Barbell Curl negatives – 3 + 3 regular

[Pump]

  • T-Bar or Seated Row – 15
  • Hammer Curls – 12
  • Ab Wheel – 20

[Functional]

  • Weighted Hyper – 20
  • Med Ball Slam – 6-8
  • Med Ball Over head Lunge – 8/8

Optional Workouts

Wednesday

Circuit: 5 rounds

  • Renegade Rows – 5/5
  • Sled Tug of War – 50ft
  • Sled Drag – 50ft
  • Band Crunches – 20

Friday

  • DB Bench – 5 x 10
  • DB Pull Overs – 3 x 10
  • DB Wrist Curls – 3 x 8/8

Saturday

  • Grip or Towel Pull Ups – 10 x 10
  • Shoulder Tap Push Ups – 100 total
  • BW Skullcrushers – 100 total
  • Lunges – 12 minutes

Comments

  1. Jennifer Gunlogson says

    Do you do any additional acclimation for the 12-13 year olds and/or the kids who are doing strength training for the 1st time? I work with a lot of middle schoolers, and also my own 13 year old is only 90 lbs still. Is 3 weeks enough to get the tendons & ligaments ready to roll for them for the heavier lifting in the strength program? Thanks!

    • Coach Myers says

      yes. You will have the team divided into groups. Each group starts on a different substation and has 10 minutes to complete as many sets as possible before moving on to the next sub station.

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