High School Level Pre-Season training Macrocycle 2-B
Weeks 25-31 of Macrocycle 2 for Pre-Season training. This is a Wednesday workout(chest, shoulders, triceps, forearms). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets of 60 seconds rest between sets.
Bounding
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.
3. Repeat with other leg and arm
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.
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 80-90 of max.
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 70-80 of max.
Bench Press (smith)
1) Lie on back with head underneath bar, eyes aligned with bar, and feet flat on floor.
2) Position hands on bar wider than shoulder width or lower the unloaded bar to chest and position grip to where forearms are perpendicular to the floor.
3) Start position: Lift bar and release from hooks with bar directly over head.
4) Lower bar to chest at the nipple-line.
5) Press bar up to starting position.
6) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock out elbows. Do not allow bar to bounce off chest.
Standing Bent Over Row (barbell)
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight. Hold BB shoulder width apart with overhand grip (palms toward body) and let arms straight down (perpendicular to floor).
3) Pull BB up to chest region squeeze shoulder blades together at top of movement.
4) Return to start position. Keep elbows close to body from start to finish.
Remember to keep back and head straight – hyperextension or flexion may cause injury.
Alternating Kettlebell Shoulder Press/Balance
1. Start by balancing yourself on the board. Next balance yourself holding a kettlebell in each hand at shoulder height.
2. Press one kettlebell up over your head and return to the starting position. Repeat for the prescribed number of repetitions and then switch arms.
3. For variety you can alternate pressing back and forth for the desired repetitions.
Tricep Rope Pushdown
1) Stand approximately 2-3 feet away from overhead pulley with feet shoulder width apart and knees slightly bent . You may use a staggered stance for increased stability.
2) Start position: Grasp rope with neutral grip (palms facing each other, thumbs up). Lower bar to chest level so that elbows are bent at 90°.
3) Keeping shoulders stabilized and elbows close to sides, extend arm and lower rope to hip level .
4) Return to start position.
Bench Dip
1) Sit upright on bench and place hands hip width apart with fingers pointing forward. Place feet flat on opposite bench with legs straight.
2) Start position: Slide glutes off bench with elbows slightly bent.
3) Lower body by bending at elbows until elbows are at 90 degree angle.
4) Return to start position.
This exercise can be exchanged, ocassionally, for weighted dips.
Reverse Wood Chop with bands or cable
1. Start by standing parallel to the band or cable.
2. Hang onto the handle in front of your body. Keeping your arms semi straight rotate your body out and away from the band.
3. Keep your feet planted and twist from your trunk or core. Remember to keep your arms semi straight throughout the movement.
4. Return to the starting point and repeat according to the required repetitions.
5. Repeat with the other side.
Wood Chop with band or cable
1. Start by standing parallel to the band or cable.
2. Hang onto the handle in front of your body but up above your head and over the shoulder. Keeping your arms semi straight rotate your body down and away from the band.
3. Keep your feet planted and twist from your trunk or core. Remember to keep your arms semi straight throughout the movement.
4. Return to the starting point and repeat according to the required repetitions.
5. Repeat with the other side.
