High School Level In-Season training Macrocycle 2-A
- Weeks 38-43 of Macrocycle 2 for In-Season training.
- This is a 2x a week workout. Do 5-10 minutes of a dynamic warm-up to start workout.
- Rest 30 seconds between sets.
Balance on extreme balance board
1. Start by standing on the balance board allowing one side to touch the ground.
2. Raise one foot off the board and slightly bend your knee of the planted foot.
3. Using the muscles in the lower leg raise the board edge off the ground so that you are balancing on the fulcrum.
4. Hold for the prescribed time and repeat with the other leg.
Perform 5 sets for 45 seconds each.
Snatch
Keep torso straight but bent forward at the hips slightly.
Explosively raise the barbell by extending the hips, knee and ankle in a “jumping action”.
Keep your elbow pointed out and arm straight.
At maximum height slightly flex the hips then the knees.
Rotate elbows around and under the barbell. At maximum bar height, fully extend the elbows and lock the barbell overhead.
Catch the barbell by flexing at the knees and hips to absorb the weight and stand to a parallel stance.
Use 65-75 of max, concentrating on speed and balance.
Hang High Pull
Keep torso straight but bent forward at the hips slightly.
Explosively raise the bar by extending the hips, knee and ankle in a “jumping action”.
Keep your elbows out and shoulders directly above bar as long as possible.
Keep the bar close to the body.
Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms.
Keep the elbows high during the pull until the highest point.
This should be a fluid motion where all the steps flow together.
Use 75-85 of max.
Split Jerk (barbell)
Stand with feet shoulder width apart and knees slightly bent.
Start position: Position barbelll to ear level with an overhand grip (palms facing forward).
Go into a quick ¼ squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbow and arm moving parallel to body at all times. Upon reaching full extension move your stance to end up in a split stance.
Return to start position.
This is an explosive exercise and the legs are used to be able to lift more weight overhead
Lateral Raise
1) Stand with feet shoulder width apart or sit on bench in upright position.
2) Start position: Grasp DB’s with a neutral grip (palms facing each other). Arms should hang down at sides with elbows slightly bent.
3) Raise DB’s to side of body at shoulder height keeping elbows only slightly bent.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position – hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.
Side Twists
1) Position pulley at approximately chest height.
2) Stand with your right side towards pulley. Position feet shoulder width apart with knees slightly bent.
3) Start position: Grasp handle with right hand first followed by left hand on top of right hand. Extend arms forward at shoulder level. Hips and shoulders should be squared.
4) Rotate hips and trunk to the left approximately 65° (or slightly past midway between the hip and naval).
5) Return to start position. Switch sides after prescribed number of reps.
6) Remember to rotate shoulders and hips and not just the arms. To ensure this movement, let head follow arms during rotation.
