In-Season training Macrocycle 2
- Weeks 32-36(or longer) of Macrocycle 2 for In-Season training.
- This is a twice a week resistance program.
- Do 5-10 minutes of a dynamic warm-up.
- Rest 30 seconds between sets.
Leg 45 degree leg press
1. Sit in the machine and place one foot on the foot plate.
2. Bend your knee and lower the sled until your knee is bent to about 90 degrees.
3. Press your leg to full extension and repeat for the desired repetitions. Repeat with the other leg.
Alternating Press on Balance Board
Stand with feet shoulder width apart and knees slightly bent on a balance board.
Start position: Position DB’s or kettleballs to ear level with an overhand grip (palms facing forward).
Press one hand up above head keeping the wrist over the elbow and arms moving parallel to the body at all times.
Return to start position and repeat with other arm.
Remember to keep back and head straight in a neutral position – hyperextension or excessive flexion may cause injury.
Towel Pull Up
1. Place two towels over a bar or fixed object.
2. Grip eac
h towel with your hands and proceed to perform a pullup.
3. Repeat according to the prescribed repetitions.
Use a weighted vest/belt on heavy days(Mondays).
Dip
1. Step up on foot platform (if available) and position hands on dip bars.
2. Start position: Remove feet from platforms and suspend the body with slightly bent elbows. Lean forward slightly so that your elbows are slightly past the plane of your back and knees slightly bent.
3. Lower your body until your upper arm is parallel to the floor.
4. Return to starting position by extending the elbows to a slightly bent position.
5. Remember to keep the trunk bent forward, head neutral, and chest up.
Use a weighted belt/vest on heavy days(Mondays).
Vertical Hip Raise
1. Step up onto apparatus and place forearms into pads. Grasp handles and stabilize shoulders by depressing shoulders down.
2. Start position: bring knees up with hip flexed at approximately 90°.
3. Keeping back firmly pressed against back support, slowly lower legs.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement.
Seated Reverse Wood Chop
1. Sit on a stability ball with your knees bent at 90 degrees.
2. Hold a medicine ball and start at your right hip.
3. Rotate your trunk and arms to lift the ball above your left shoulder.
4. You should rotate at your trunk first and then lift and twist your arms.
5. Return to the starting position and repeat to the other side.
Bench Press (dumbbell)
1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.)
2) Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly above the chest with palms facing forward.
3) Lower the DB’s keeping your forearms perpendicular to the floor and your hands aligned at the mid chest area.
4) Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position.
5) To end the exercise, place the DB’s on shoulders and return to the seated upright position.
Dumbbell Front Lateral Raise
1. Stand with feet shoulder width apart or sit on bench in upright position.
2. Start position: Grasp DB with an overhand grip (palms down). Arms should hang down to front with elbows slightly bent.
3. Raise DB to front 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. Repeat with other arm.
