A new month. A new 4 Week Block of Programming!
Read below to find out where we are headed for the next four weeks and the theme of each day’s training.
Week 1 Day 1, Week 2 Day 2, Week 3 Day 3, Week 4 Day 4
Skill: Agility
Strength: Maximal
Energy System Development: Aerobic
Rapid changes of direction are important for anyone regardless of whether you find yourself playing lots of sports or having to dodge bikers and runners on Kelly Drive. This day introduces the athlete to the proper body positions and timing for how to change directions quickly.
Back squats with a high eccentric load will follow in the day’s strength work. Increased eccentric leg strength improves force absorption capacity and aids in the body’s ability to decelerate and change directions.
A comfortably hard, moderate duration aerobic effort concludes the day’s session.
Week 1 Day 2, Week 2 Day 3, Week 3 Day 4 Week 4 Day 5
Skill: Reaction
Strength: Power, Maximal
Energy System Development: Alactic
Improving hand-eye coordination and reaction time in the frontal plane kicks off the session in the day’s Skill work. A snatch complex and dumbbell pressing follows in the strength work. Big focus on executing the finish of the second pull correctly in the weightlifting work.
A sprint-float-sprint battle rope workout finishes up the day’s training.
Week 1 Day 3, Week 2 Day 4, Week 3 Day 5, Week 4 Day 6
Skill: Agility
Strength: Speed, Speed Strength, Maximal
Energy System Development: Glycolytic
Plyometrics and rotational power work begin the session, followed by some low rep high intensity front squats. A “fartlek” style conditioning session concludes the day’s training. A Swedish word for “speed play”, athletes will encounter a continuously running clock and have to move between an interval of time at high intensity followed by an interval of time at moderate intensity. This surging and recovering continues until the time expires.
Week 1 Day 4, Week 2 Day 5, Week 3 Day 6, Week 4 Day 1
Skill: Balance
Strength: Power, Maximal
Energy System Development: Aerobic
We head upside down in today’s skill work. Back on the feet, the strength work today will be very barbell centric with a clean and jerk complex and supinated bent barbell rows.
A moderate intensity, sustainably paced conditioning effort concludes the session.
Week 1 Day 5, Week 2 Day 6, Week 3 Day 1, Week 4 Day 2
Skill: Agility
Strength: Power, Maximal
Energy System Development: Aerobic
Single leg hopping greets athletes in today’s session. Improving dynamic leg stability and agility are the key goals of today’s skill work. We return to a weightlifting complex super-set with some gymnastics ring work.
A muscular endurance effort for time concludes the day’s training.
Week 1 Day 6, Week 2 Day 1, Week 3 Day 2, Week 4 Day 3
Skill: Reaction
Strength: Speed Strength, Maximal
Energy System Development: Aerobic
The Partner Ball Drop-N-Catch returns to the programming. Strength will focus on rotational power work as well as single leg eccentric capacity.
A longer duration, moderate effort conditioning workout concludes the day’s training.