Name: Playbook - Coach Myers - Peak Season Week 3 Day 1
Uploaded: 2024-04-08T11:16:15.110Z
Duration: 45 min
Description: Peak Season Week 3 Day 1

Day 1 (mid week)

Sled Pull Thru and Row - 2 sets each

Speed Complex 1
Weighted Box Jump - 3
Med Ball rotational Slam - 3
X 3 rounds

Speed Complex 2
Med Ball Lateral Jumps - 8
Band Pull Overs - 8
X 3 rounds

Speed Complex 3
Band Sprints - 20 meters
Med Ball rotational Pass - 6
X 3 rounds

Strength Complex
Single Arm DB Press - 5/5
Deadstop Rows - 5/5
GHR - 5
X 3 rounds

Pull a sled by extending your hips. Hold on to the strap but do NOT use your arms to pull, your posterior chain should do all the work. 
For the row, face away from the sled and sit as you pull the straps towards your ribs. Focus on scapular retraction.

Sled Pull Thru and Row

Speed Complex 1
Weighted Box Jump - 3
Med Ball rotational Slam - 3
X 3 rounds

- Sit on a small box in front of a taller box (or equal in size), holding weights in each hand
- Lift your feet, then plant them aggressively, immediately driving up into the jump onto the taller box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jump - Seated and Weighted

- Grab a medicine ball with both hands and hold it at your waist, feet shoulder width apart
- Rotate the ball clockwise up overhead and then slam it down against the ground
- Repeat the motion rotating the ball counter clockwise for the slam

Med Ball Rotational Slam

Speed Complex 1

Speed Complex 2
Med Ball Lateral Jumps - 8
Band Pull Overs - 8
X 3 rounds

Start on one leg and jump to the opposite leg as the med ball rotates down and towards that hip. Absorb your weight and pause briefly before jumping to the opposite leg.

Lateral Bound with Med Ball

- Attach a band to a low rack and lay across a bench with hips lower than shoulders
- Lock hands inside the band and pull over and down to one side
- Alternate sides with each rep

(R+L= 1 rep)

Band Pull Overs

Speed Complex 2

Speed Complex 3
Band Sprints - 20 meters
Med Ball rotational Pass - 6
X 3 rounds

Use a band or strap to provide resistance around the athletes hips. Have them sprint, focusing on driving each step into the ground. Typically for short distances or time.

Band Resistance Sprints

- Stand with your side several feet away from a partner
- Hold a medicine ball with both hands in an athletic stance
- Begin by rotating your shoulders away from your partner or wall winding up in preparation for the throw
- Immediately reverse direction, turning your shoulders and releasing the ball to your partner as fast as you can
- Receive the ball on the toss back and repeat the exercise for the desired number of repetitions
- Complete desired reps then repeat on the opposite side

Med Ball Rotational Partner Pass

Speed Complex 3

Strength Complex
Single Arm DB Press - 5/5
Deadstop Rows - 5/5
GHR - 5
X 3 rounds

- Begin by lying supine on a flat bench with one dumbbell above your chest
- Lower the dumbbell to chest level 
- As you press the weight, keep your lats engaged so your elbow doesn’t flare out
- Keep your hips in contact with the bench and your feet flat on the ground, do not dance around
- Complete desired reps then repeat on the opposite side

DB Single Arm Bench Press

- This is a dumbbell row with emphasis on the concentric pull
- Each rep starts by grabbing the DB and pulling from a dead stop on the floor
- Do a “controlled drop” on the eccentric, let go then pull again
- We want all of your strength used on the pull rather than the lowering - this is power based and the opposite of a negative or eccentric row

Dead Stop Rows - DB

- Adjust the foot hold on the Glute Ham Raise so that your knees are slightly behind (not on top of) the pad
- Kneel at the starting position and bend forward by lengthening the hamstrings
- Allow your lower back to bend at the bottom then return back up by contracting the hamstrings and curling your body back up
- Maintain a straight line from your knees thru your hips to your shoulders

Peak Season Week 3 Day 1

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