Name: Playbook - Coach Myers - W2/D2
Uploaded: 2024-02-18T22:00:08.097Z
Duration: 60 min
Description: W2/D2

Great dynamic workout. I grew up around a dad who instilled strength and conditioning from a young age and I kept doing it through college soccer at USAFA. This exactly what young athletes need. Especially learning the form before they hit puberty.

Watson

Day 2

[GPP]
Sled Walk - 3 minutes
Farmer Carry - 3 minutes 
Slant Sled Hold - 3 minutes (20 seconds on/10 seconds rest x 6)

[Lower Body Strength]
KB or Hex Bar Deadlift - 5 x 8
Stability Alternates - 6/6 pause reps (from knees)
Pull a parts - 12

[Upper Body Strength] 5 rounds
Chin Ups - Max strict reps
Standing Shoulder DB Press - 10
Hamstring Band Curl - 20

[Finisher] 5 rounds
Glute Bridge - 20 reps
DB Curls - 20 reps

Sled Walk - 3 minutes
Farmer Carry - 3 minutes 
Slant Sled Hold - 3 minutes (20 seconds on/10 seconds rest x 6)

- Load a prowler sled and stand facing away, either holding the pull straps or belt looped around the waist
- Simply pull the sled by walking forward with your torso upright

Sled Walks

- Grab a heavy set of dumbbells and stand up straight with your chest up and shoulders back
- Walk 50-100ft then return
- The minimum dumbbell weight combined should be your bodyweight (150lb athlete should use 75lb DBs), with the goal being to eventually use greater than your bodyweight

Farmers Carry

- Knees past toes with heels elevated and hips extended
- Athletes should start with a 1 minute hold then gradually work up to 3+ minutes

Slant Sled ISO Hold

[GPP]

KB or Hex Bar Deadlift - 5 x 8
Stability Alternates - 6/6 pause reps (from knees)
Pull a parts - 12

- Hinge at the waist and squat down to grab the hex bar
- Tighten your core and your shoulders
- Drive your feet into the ground and push your hips forward as you lift the bar
- Repeat the movement pattern in reverse on the way down

Hex Bar Deadlift

- Start in a push up position 
- Slowly raising one leg and the opposite arm, holding each rep for 2 seconds at the top
- Beginners can do this positioned on all fours

6R/6L

Stability Alternates

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Band Pull A Parts

[Lower Body Strength]

Chin Ups - Max strict reps
Standing Shoulder DB Press - 10
Hamstring Band Curl - 20

- Grab the bar with a medium underhand grip
- Pull yourself up until your chin is over the bar
- Lower under control until your arms are almost straight, but not to a dead hang un-packed position

Chin Ups

- Stand with your feet at shoulder width and a set of dumbbells over top of your shoulders
- Press the weights up and gradually in, touching them together lightly at the top
- Lower under control back to your ears
- Athletes with shoulder issues should hold the weights in a neutral (palms facing ears) grip
- To perform an ISO press keep one DB extended over head while you press the other one, alternating sides with each rep

DB Shoulder Press

Sit on the edge of a bench and loop your feet thru a band connected to a low rack. Perform hamstring curls focusing on a fast and strong contraction. 
Can also be done with two different mini bands (one foot in each) and alternate feet with each rep.

Hamstring Band Curls

[Upper Body Strength]

Glute Bridge - 20 reps
DB Curls - 20 reps

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly 
- Do not over arch thru the spine

Glute Bridge - Barbell

- Curl the dumbbells up as you fully supinate your hands
- Remain in a palms up position as you slowly lower the weight, twisting back to neutral just before the dumbbells reach your sides

DB Curls

[Finisher]

W2/D2

The Posterior Chain 500

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First go through with the little guys, started slow, but they liked it!

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Great for a quick after school workout with the kid!

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Another great workout.  Love that these focus on developing all necessary strengths for wrestling.  Definitely sport specific!  Thanks! 💪💨

W2/D2

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