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UPDATE # 28 - Winter 2006/2007
Football
We have many new players on board this off season. We’re training 4 days a week, in three week training blocks. A sample (week 1) ME upper day looks like this:
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Pre-train/warmup |
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Dynamic warmup |
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Inchworm |
3x3 |
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Med ball pushup |
1x8/arm |
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DB front raise |
1x8@ 50% |
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Training session |
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ME flat bench |
Up to 7x5 @ 82% |
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DB incline |
7x3 @ 75%;varying arm mechanics |
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Tricep extension/JM press |
5x12@ 65% |
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Post – workout |
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Pull up |
3x12 – or failure |
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Neck machine |
3x12 |
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Ab circuit #4 |
1 cycle |
We have about 15 different versions of 3 week blocks, and we’ll give different blocks to different players, based upon their ability level. At our school, we only have 2 six week periods to train during the spring…We finally get 14 straight weeks once finals are over, but then the players are largely on their own, because it’s summer!
Many players are also joining us for an “all – sport” sprint training group that meets 2-3 times a week. There, we work on linear sprint mechanics and some metabolic conditioning. We’ll do non-linear training once we can get out on the turf…
Women's Soccer
The squad is training 3x a week until their spring season begins. They have gotten much stronger and more explosive. We hope to see another dominating performance on the field this year! They too have been running with the larger group during the week (see above).
The team is going through a 4 week general strength block, and then will train for speed and power. A sample day one lift from our general block looks like this:
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Pre-train/warmup |
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Dynamic warmup |
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Side lunge |
1x8 unloaded bar |
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Inchworm |
3x3 |
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Training Session |
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Hang Clean |
3x4 @ 70% |
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Squat |
3x10@ 55% |
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Bench press |
3x10 @ 55% |
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RDL |
3x6 @ 70% |
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Seated row |
3x10 @ 60% |
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Post – workout |
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Tricep pushdown |
3x15 @ 55% |
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Med ball Side throw |
3x5 |
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Art circuit #1 |
1 x cycle |
Baseball and softball are moving to their 2x/ week in season routines. Yes, they lift weights! We do a general strength/power combination workout two days a week so the teams can at least maintain strength. It’s a very long, and time consuming season.
Men’s basketball has done another fantastic job, grinding it out 2x week with a tough competition schedule. They’ll go back to 3x week after the season ends.
There’s a lot more going on, and not a lot of room to type. If you want to know more, please contact us at klika@fdu.edu