It’s been a week of real training and everything is going awesome. I feel great after each session and really feel my body being pushed.
This is break down from our Monday training session:
Warm up:
Dynamic – 15-20 minutes
Olympic Lift:
Cleans – 5×5
Lower Body:
Single leg box squats – 3×8 per leg.
Upper body plyometrics:
Medicine ball push throws – 3×15
Super set with plyometrics pushups – 3×10.
Medicine ball full extension jumps with throw down – 3×30 seconds
Core Work:
Medicine ball side throws with partner – 15 per side
Cool Down:
Rollers and stretching
This is break down from our Wednesday training session:
Warm up:
Dynamic – 15-20 minutes
Olympic Lift:
Split jerk – 4×6
Lower body plyometrics:
Box jumps forward – 3×12
Box jumps sideways – 2×12 per side
Depth jumps into squat pause – 2×12
Depth jumps into full extension jumps – 2×12
Depth jumps into full extension jumps then side sprint – 2×12
Footwork:
A bunch of ladder drills – over 10 sets
Core Work:
A variety of Medicine ball sit-ups/crunches, – 6 sets.
Cool Down:
Rollers and stretching
Also today I received my test evaluation results from last Friday. It’s funny because they show averages and best for age breakdown 7-18. So upon seeing this, I am now revising my goals form an earlier post, I will also be adding to be better than the top 18 year olds. This is tougher than it sounds because some of their scores are pretty damn good.


