Fall Conditioning

In this weightlifting section, I will include a training program implemented during the the 2007-2008 season.  This post includes the first three weeks of the fall program, leading to a meet in early December, 2007.  The fall conditioning for this program consisted of a four day a week training program, lasting three weeks.

For all the other coaches out there, what type of fall conditioning do you implement at the beginning of your season?  Do you implement a fall conditioning program?  How long does your fall conditioning last?  How many days a week do you have your athletes train?

Thanks for reading!

Charles

Fall Conditioning ’07-‘08                                           Week 1 – 30 seconds rest (4 x thru)

Duration 3 weeks (4x/week)                                       Week 2 – 20 seconds rest (3 x thru)

                                                                                    Week 3 – 15 seconds rest (3 x thru)

Day 1

Dumbbell Circuit

Series of stations using a different dumbbell exercise.  Each station is based on reps and transition time between each station will start with 30 seconds. Time between sets range 5-8 min. Weight suggestions can be changed based on strength.

1.  Standing alternate arm shoulder press (12 x 12)

Hands pronated, knees slightly bent.  Keep wrist above elbow during the movement and alternate each arm per rep. Suggested weight 40lbs.

2. Seated alternate arm reverse tricep (12 x 12)

Sitting on the edge of a bench hold dbells at sides palms facing in. Initiate movement by raising elbow towards the ceiling and letting hand remain below elbow. Alternate right and left arms. Suggested weight 40lbs.

3.  Offset push up (12 x 12)

Prone on floor with straight legs place one hand flat on floor and the other will be holding on to the dumbbell on the floor.  Perform 12 pushups with one hand elevated on the dumbbell and then switch the dumbbell to the other hand and finish with 12 pushups with the dumbbell under the other hand. Use anything that will elevate the hand 6-8”.

4.  Walking dbell lunge (12 x 12)

Keep shoulders square and chest up-avoid bending at the waist. In the walking lunge step far enough to allow back knee to come close to touching the floor but the front knee does not travel in front of the foot. Hold dbells at side. Suggested weight 20lbs.

5.  Dbell RDLs (x12 with 3 second eccentric count)

Hold dbells palms facing down and resting on quads. With a flat back slowly lower the dbells to below the knee or mid-shin in a 3 second count. Knees are slightly bent. Suggested weight 60lbs.

6.  Farmers walk (max distance in 30 seconds)

Hold dbells at sides and walk in a brisk pace for 30 seconds.  Suggested weight 60lbs.

7. Power sit up with dbell (8 x 8 x 8)

In the traditional situp position secure feet and hold dbell on chest.  Curl up to the middle, back down, curl to the right knee, back down, and then curl to the left knee, back to starting position. This is one rep. Suggested weight 10lbs.

8. Standing hammer curl twists (12 x 12)

Hold dbells in a hammer curl position-elbows bent and tight to ribcage. Lock in the position and rotate the torso 90+degrees to the right and back around to the left.  Slight turning of the feet on the twist.  Suggested weight 30lbs.


Day 2

Plyos and Med ball work

This series of exercises and drills will require a 10K bumper plate, 10-12lb. med ball, 14”-20” plyo box and open area. 

Hammer drills:

10K bumper plate

1. Hammer winds with bumper-right and left 3 x (10 x 10)
2. Stop position turns.  Start with hands/bumper at zero rotate to 90 and stop. Check position then step to 180 hands up and in the direction of the throw. Return back to zero and repeat (3 x 3 turns)
3. Multi turns.  Begin straddling a line and perform 3 x 8-10 consecutive turns with bumper. Stay within the line as you build speed.

Med ball drills and exercises:

1. Sling releases. Hold med ball at zero, turn back and sling release over shoulder.  Hands high upon delivery. 3 x (3 x 3) right and left side
2. Multi turns with release.  Sling entry with 3 x 6-8 turns and a release.
3. Slam downs-two handed slam down to the ground as hard and repeat as fast as possible 3 x 10 reps. Emphasize the height of the med ball and follow the ball down.  Lengthen the path of the med ball as you increase speed.

Plyo box exercises:

1. Seated jump vertical-Sitting on the box, rock back to unhinge the hips and bring feet slightly off the floor.  Slam feet back to the ground and jump up vertically.  (4 x 8 jumps)
2. Seated jump forward- Sitting on the box, rock back to unhinge the hips and bring feet slightly off the floor. Slam feet back to the floor and perform 3 consecutive double foot hops forward. (4 x 3 hops)
3. Box jumps-Double leg jump (4 x 10) and single leg jump (4 x 10x10).

Day 3

Weight room circuit-each station is 30 seconds and you must complete as many reps as you can.  Rest time will change each week.

1. Dumbbell stepup-knee must be level with hip on the box.  Alternate legs and emphasize the opposite knee towards ceiling on step up. Dbells at sides.
2. Feet elevated pushup.  Prop feet up on a bench and perform as many pushups in 30 seconds
3. Mixed grip pull-ups-pronated, supinated, mixed grips. Change grip each set.
4. Band pull aparts- yellow band
5. Reverse hyper
6. Glute-ham raises (hamstring curl) plus weight
7. Overhead squat (45lb bar plus weight)
8. Plank -traditional plank position on the floor resting on forearms, legs straight on toes. Eyes focused on floor between hands, imagine a straight line from top of head down to toes.  ‘Pull belly button into spine’
9. Bondarchuk lunges-step over 45lb. bar (plus weight) and hold bar and stand up in a lunge position. Keep split leg stance and drop the back knee down to the ground and back up to starting position.  Do not allow a full lockout of the legs.  Allow 10 seconds to switch feet and repeat 30 seconds on other leg.
10. Russian Twist-secure feet knees bent arms straight out in front holding a 10lb.-10K plate. Rotate 180 degrees to the right and left side. Trunk angle 45°.

Week 1 – 30 seconds between each station (4 x thru) 5-8 minutes between sets.

Week 2 – 20 seconds between each station (3 x thru) 4-7 minutes rest between sets.

Week 3 – 15 seconds each station (3 x thru) 3-5 minutes rest between sets.


Day 4

Sled Pull/Drag and Hill Exercises

Distance for the sled workout 30m. with minimal rest between exercises. Depending on weight used you may go through the series 2-3 times.

Sled Exercises:

Pull

1. Walking forward lunge
2. Walking lateral lunge (repeat opposite side)
3. Giant steps with twist stretch. Large step forward with right foot, raise left hand straight up and rotate torso to the right.  Turn back to center and stand up square. Repeat other side.
4. Chop step/high knees-quick short steps with high knees
5. Bear crawl-hands and feet
6. 75% sprint-quick arms, quick legs, lean forward

Drag

1. Bent over pull thrus- straddle rope to sled behind you, hold the end of the rope between your legs and with a flat back and straight arms pull thru rope in front of you.  (weight may need adjusted) Take a few steps forward and repeat.
2. Backward walk-toe to heel.  Lean back with upper body and hold with straight arms
3. Backward walk with row to neck-step back with left then right foot until rope is taut and then pull rope to neck

Hill work: 3 x thru

Double hops up hill

Single leg bounding up hill (alternate right then left)

Bear crawl up hill (butt in air)

Crab crawl down hill (belly in air)

High knees up hill

Lateral walk up hill-left right touches, left right touches, etc. Bent knees the duration of the exercise.

Running workout:

4 x 50m (2 forward/2 backward) -1 min rest

4 x 100m (forward running) - 90 sec. rest

2 x 200m - 3 min. rest

2 x 100m – 2 min. rest

1 x 50m sprint