Name: Playbook - AJ Hotchkins - W7/D1: Week 7-9 / Day #1
Uploaded: 2023-08-11T16:43:53.086Z
Duration: 60 min
Description: W7/D1: Week 7-9 / Day #1

Combat sport strength and conditioning training: 

- Read description of each and every workout for simple variations if you don’t have equipment OR ability to preform different movements! 

- Before and after pictures always welcome! This workout is apart of our combat training series part. 2 (part number one has already been released to check it out)!

- Combat series phase number #2 coming soon! Enjoy!

Dynamic warmup designed to be completed prior to any form of athletic training!

- Increase your body temperature and break a sweat 

- Warm nervous system / muscles up prior to lifting / performing athletic movements

- Warming your brain to body / proprioception / balance up as well! Let’s work💪🏽

- with band tied directly above knees 
- perform a banded lateral match with a slight knee bend 
- step + replace / 6 inch steps (each) 
- complete 20 yards down and back

Banded lateral march

Banded forward / backward March

Gain a rhythm

Perform an a skip forward pushing ground back and away from you 

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

A - Skip (Forward)

Gain a rhythm

Perform an a skip forward pushing ground back and away from you - maintain sprinting mechanics here (this will take some work) - push your self through toes in ground to go backwards💪🏽

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

A Skip (Backwards)

Gain a rhythm

Perform an a skip forward pushing ground back and away from you - Use your foot opposite of the direction you’re going to PUSH yourself - replace

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

20 meters each direction!

A Skips (Lateral)

Skipping hip circles

- similar rhythm / pattern to the A Skip
- draw as big of circle with your knee as possible 
- forwards + backwards 
- warming up our fast twitch muscle fibers 
- 2X 20 yards / both directions

Skipping Hip circles

- Using just your ankle joint / try not to bend at the knee very much 
- perform POGOS (90% effort)
- using just your ankle joint get max explosion vertically + explosion horizontally and explode for 15 yards! 

You should be WARM and ready to go!

Pogos

Jog for 3-5 steps and complete a hamstring March. Leg goes high possible

springy + active warm up! 

Loosen up and bounce around!

Hamstring Marches

Jog for 3-5 steps and complete a hamstring sweep

Dorsiflex the toe / straighten the leg + reach and sweep through / feel stretch sensation in hamstring. 

springy + active warm up! 

Loosen up and bounce around!

Hamstring sweeps

Jog for 3-5 steps and complete a lunge + reach 

Lunge with knee slightly above the ground / reach back as far as you can and open shoulder + your trunk / springy + active warm up! 

Loosen up and bounce around!

Lunge + reach

Jog for 3-5 steps and lunge + open.

Lunge while keeping your back leg straight and bring your inside elbow to the ground, reach up and open your trunk (mobility) / springy + active warm up! 

Loosen up and bounce around!

Lunge + open

Shuffle sideways for 3-5 steps and complete a lateral lunge

Tall posture - Big chest lunge each direction and push into a lateral shuffle / springy + active warm up! 

Loosen up and bounce around!

Lateral lunge

Dynamic Warmup

Injury prevention strength series:

Complete each workout as a superset and rest 60 seconds between rounds!

- Jump onto BOSU ball 
- Balanced stance + athletic bent knee position (try not to allow knees to cave) 
- Rotate each edge of the BOSU ball (laterally as far as possible to the ground)
- NEXT* rotate BOSU ball forward and backwards touching edges to the ground
- 10 reps each direction / 20 reps total

BOSU ball rotations

- Step down from a 12’ box maintaining tall strong posture
- When your heel touches the ground push back into standing position while pushing KB into a locked out shoulder press position 
- 5 reps each leg 
- Slow and controlled reps / do not allow knee to cave on the way up into standing position

Single Leg Step Down + KB Press

- Bend at the knee + waist and tall posture broad chest 
- Pull a heavy sled backwards for a total of 25 yards

Heavy Sled Pull

- Balancing on a single leg 
- Rotate and slam medicine ball each direction / down each side / bending at the hip & at the knee slamming medicine ball through ground 
- 10 reps each leg

Single Leg Lateral Medicine Ball Slams

- lying down generate momentum and kick feet over head 
- Come forward into a single leg squat bottom position (easiest variation)
- Stand up into a single leg squat and preform a single leg RDL / control back down into a lying position (5 reps each leg)

Sit & Stand Single leg RDL + Squat

COMBAT PREHAB STRENGTH SERIES

- set up a rack approximately 90 degree squat depth
- from a dead position in rack / with great posture lift the barbell off of the rack and explode into a locked out position 
- control barbell back down to rack and repeat

B1: Rack Zercher Squat

- With a medicine ball 
- Start with medicine ball on ground
- pick medicine ball up and slam medicine ball through the floor
- Immediately granny toss medicine ball as high as possible 
- Catch medicine ball in a squat and jump into the air finishing the Rep 
- 5 total reps (repeat)

B2: Heavy Medicine Ball S/T/J:

- in a hip thrust position 
- Drop into a low hip thrust position
- immediately respond back into locked out hip thrust position and pause for :03 seconds 
- repeat for a total of 8 reps

B3: Drop Thrust

- Standing over a 24 inch box (approximately)
- starting in a athletic stance / knees bent / feet engaged 
- Punch medicine ball into wall / back into box without breaking posture
- 16 total reps

B4: Medicine Ball Plank Punches

IMPROVE:
👉🏽Lower Body Explosiveness
👉🏽Change of direction
👉🏽Landing mechanics + Balance
👉🏽Rotational power / Mobility

Think about it:

Rotational power: medicine ball rotational tosses = generating power from core / lower body and rotating your trunk (also creating mobility).

Lower Body Power + Explosiveness: hinging at the hip and performing a broad jump + Landing in a loaded position and generated power to throw medicine ball back into wall.

Balance / Stability / Landing mechanics: After performing the broad jump in order to be as efficient as possible you need to land in an athletic position ready to change direction / Jump etc. Bending at the knee / hinging at the hip / NO knee cave and ready to explode again. 

Application: as athletes we need to be able to MOVE, generate force, and conduct brain to body messaging VERY fast in order to be successful in ANY sport. These are some great drills that challenge your movement ability. There is no bench to lay on when competing (bench press), there is no barbell to push against when competing (squats)… These are simple movement patterns that will translate to your athletic ability and make you better in your given sport.

- Standing approximately 2/3 feet away from the wall

- Rotate your trunk and throw medicine ball with controlled explosiveness

- perform 5 each side💪🏽

Medicine Ball Rotational Slam

- Hinge at the hip / once your ass touches the wall explode outwards into a broad jump

- Land in an athletic bent knee position and rotate your trunk and throw medicine ball into the wall (same as movement prior)

- Perform 2 each side

Broad Jump Medicine Ball Rotation

- Hinge at the hip / once your ass touches the wall explode outwards into a broad jump

- Land in an athletic bent knee position and throw medicine ball as high and far as possible behind directly behind you💪🏽

- 4 Total reps

Broad Jump + Med Ball Overhead Toss

- Hinge at the hip / once your ass touches the wall explode outwards into a broad jump

- Land in an athletic bent knee position, reverse pivot and shuffle lateral X1 + throw medicine ball into the wall

- Perform 2 reps each side

Broad Jump + Shuffle + Med Ball throw

Med Ball Wall Slam Series:

Here is my foam rolling routine: 

Foam rolling is great deep tissue muscle work! 

Will help relieve muscle tightness / soreness and increase range of motion! 

No you cannot do enough of this! Take your time and find areas that are tight / spend more time there! I recommend this both before and after a workout - also great to do at home at anytime!

Let’s get it!

Foam roll both your upper and lower back, slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Upper / lower back

Foam roll your lats (upper left/right side of your back), slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Foam roll (Lats)

Foam roll both your glutes by crossing one leg of the other, lean to either side and get creative! Slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Foam roll: glutes

Foam roll both your hamstrings (for more intensity cross one leg over the other and rollout one at a time) slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Foam roll: hamstrings

Foam roll both your calves (for more intensity cross one leg over the other and rollout one at a time) slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Also: you can turn (as you would with your IT band) and roll the side of your calves out (this is painful)

Also: you can roll your shins out on top of roller. This is also very painful (tread lightly)

Foam roll: calves

Foam roll both your IT BANDS slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

For less intensity place (non working leg) on the ground to control amount of pressure you’re putting on your IT BAND.

Foam roll: IT bands

Foam roll both your quads (for more intensity cross one leg over the other and rollout one at a time) slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

Foam roll: quads

Foam roll both your inside leg slow controlled motion (notice where your stiffness is and spend more time on that area) this should be slightly uncomfortable!

This is a mf…… be careful LOL.

W7/D1: Week 7-9 / Day #1

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