Shazam!   A new 4 week block of training starts Monday September 12!  Keep on reading to learn where we’ll be heading over the next month or so.

Week 1 Day 1, Week 2 Day 6, Week 3 Day 5, Week 4 Day 4
SKILL:  Agility
STRENGTH:  Speed Strength, Power
ENERGY SYSTEM DEVELOPMENT (ESD):  Aerobic

Quick changes of direction involve not only the ability to accelerate,  but also to decelerate.  We start this new training program with developing the skill to slow down in order to move fast.  Lateral jumps with a medball crossing over the body will force the athlete to slow the ball down before it brings him or her out of position. Buckle up for some weighted deceleration in the frontal plane.  STRENGTH work flips some normal olympic weightlifting on its head:  split cleans with push jerks.  Finally, this ESD will be the longest effort of the block.

Week 1 Day 2, Week 2 Day 1, Week 3 Day 6, Week 4 Day 5
SKILL:  Balance
STRENGTH:  Maximal
ESD:  Aerobic

Back to some primal movements in SKILL:  Reverse bear crawls on the balance beam.  STRENGTH work continues the balance theme with some overhead squats coupled with see saw dumbbell bent rows.  ESD will feature an aerobic intervals of moderate duration and intensity.

Week 1 Day 3, Week 2 Day 2, Week 3 Day 1, Week 4 Day 6
SKILL:  Reaction
STRENGTH:  Speed, Maximal
ESD:  Aerobic

Hand eye coordination is the underlying theme of today’s SKILL.  We alternate between explosive upper body strength and high load eccentric single leg work in STRENGTH.  ESD will feature a moderate duration and intensity AMQRAP.

Week 1 Day 4, Week 2 Day 1, Week 3 Day 6, Week 4 Day 5
SKILL:  Agility
STRENGTH:  Speed Strength, Power
ESD:  Alactic

Change of direction work with some rotational drills superset with cross body half kneeling medball tosses with a partner in today’s SKILL.   STRENGTH work flips some normal olympic weightlifting on its head: split snatches.  ESD is quasi ESD/quasi strength.  Regardless of what you want to call this section today you’ve got active dead hangs, hollow body rocks, and then 20 second sprints on the Airbike.

Week 1 Day 5, Week 2 Day 6, Week 3 Day 5, Week 4 Day 4
SKILL: NONE
STRENGTH: Power
ESD:  Glycolytic

Super simple workout today.  Just three movements in the whole session.  No SKILL today.  Cluster style clean to thrusters make up today’s STRENGTH.  Burning, painful interval work is in ESD.  Rowing and dumbbell thrusters with a lot of recovery between working sets.

Week 1 Day 6, Week 2 Day 5, Week 3 Day 4, Week 4 Day 3
SKILL:  Balance
STRENGTH:  Speed, Power
ESD:  Aerobic

SKILL will be a rotating EMOM of upper body and lower body balance work.  A great technical power snatch variation coupled with upper body vertical pulling makes up STRENGTH.  A moderate duration, intensity ESD completes this session.