Age Group: Midget Girls 89’

Time Frame: Jan. 2-Jan. 23

Theme: Building the foundation.

Strength Training

Phase: Hypertrophy 1

Frequency: 3X/week (Monday, Wednesday, Friday)

Warm-up: 2 minutes of skipping, dynamic stretches, short static stretch routine.

**Note: Technique is critical with all exercises, please see Mark if you are unsure of proper technique.**

** Superset-doing 2 exercises at the same time. Antagonistic or upper/lower muscle groups can be trained right after each other (e.g. complete one set of ball squats and then one set of push ups, then one set of ball squats then one set of push ups etc.).

Core: Front Bridges 3x30 seconds          

Side Bridges 3x30 seconds         

Opposite Arm/Leg raise on Knees 3x16

Knees to Chest on Ball 3x16

Cardio Sand Running/Hiking/Swimming/or some other form 

Duration: 30 minutes 

Intensity: 65-70% of peak intensity

Frequency: 2X/week (Monday, Wednesday or Friday)

Warm-down/Flexibility: Static stretch - upper/lower body routine (Hold each stretch 30-60 sec., try to increase range of motion without pain) ~10-15 minutes

Speed/Agility/Plyometrics

Frequency: 2X/week (Tuesday, Thursday)

Warm-up: 2 minutes of skipping, dynamic stretches, short static stretch routine.

Exercises     LAND SOFTLY – HIPS/KNEES/2^ND TOE IN ALIGNMENT

1.         Spike-Block Drill 3x7 (30 sec. rest b/t sets)

2.         Lines – previous line touch 2x3 (30 sec. rest b/t sets)

     3.    Double leg ankle hops – 2x20 (rest 60 sec. b/t sets)

     4.   Full Squat hops – 3x7 (rest 60 sec. b/t sets)

Core: Swimming - 3x30 seconds

Opposite arm/leg raise on back - 3x30 seconds

Hip thrusts – 3x16

Oblique crunches – 3x10 each side

Airplanes – 3x30 seconds each leg/each direction (front, back, side)

Warm-down/Flexibility: Static stretch - upper/lower body routine (Hold each stretch 30-60 sec., try to increase range of motion without pain) ~10-15 minutes, Add partner stretching (PNF) if working as a team

“Example is the not the main thing in influencing others, it is the only thing.”

-Albert Schweitzer

ARTICLES AND HANDOUTS BELOW ARE SUPPLEMENTARY ARTICLES.  FOCUS ON THE CANUCK FITNESS PROGRAM DESCRIBED ABOVE.

Strength:

1. Weights - use Better, Faster, Stronger off-season weight workout.  Go to www.biggerfasterstronger.com and follow the link to the women's total program for the complete workout and to purchase set-rep logbook.

1 Possible Workout – not for a camp counselor! (30-40 minutes)

 3 sets of 3 lunge boxes with 1 minute between.

 25 serves (pass 5-10 of them).   100 jumprope.  30 heavy rope.  25 serves (pass 5-10).  50 jumprope.   30 heavy rope.  25 serves (pass 5-10).  50 jumprope.  30 heavy rope.   25 serves (pass 5-10).   50 jump rope.  35 heavy rope.

 4 sprint squares with 30 sec – 1 min rest between.

 3 sets of 6/6 with no rest between

 4 single leg sprint  squares with 30 sec – 1 min rest between.

 3 squat countdowns– 1 min rest between

Do-able Workout Possibilities (15 –20 minutes)

Workout 1 – Jump Rope (30 sec between)
2 sets (100 speed rope, 30 heavy rope)
3 sets (50 FAST speed rope
15 heavy rope FAST)
Mix it up between what you saw on the DVD – single leg, rocking horse, stride, straddle, stride/straddle, double turn

 Workout 2 – 8-10 hills (15-20 sec of work with 45 sec rest)
Mix it up between variations (many shown on DVD)  Run, backwards run, sideways shuffle or karaoke, single leg (switch halfway), bunny hop, run downhill for quickness, run up and immediately do 5 pushups, run up and immediately do 6 squats jumping every other, run up and immediately do a tuck jump.

 Workout 3 -Strength Circuit – do it 4 times with 1 min rest between
Squat explosion countdown 5,4,3,2,1
6 plyo pushups
10 vsits – or alternate vsits

Workout 4 – VB skills
Serve and pass to backboard, call your YMCA or community center or USAV and find out where they are doing pay and play COED ball.

Workout 5 – Basektball Court Circuit
Dot Drill – 2 times , rest 1 minutes
3 lunge boxes (to 4 sides), no rest
6 plyo pushups / 10 vsits,  no rest
2 sprint squares with 30 sec rest between, no rest after
6 plyo pushups / 10 alt vsits, no rest
2 single leg sprint squares w/ 30 sec rest between

 Workout 6 – Speed
2 sets mixed into workout 6 plyo pushups / 10 vsits
5 x 50 yards, walk back.  Try starting on your stomach
4 t-drills with 30 sec rest between
3 combo sprints, walk back (5 full squat jumps and then sprint 30 yards)

Workout 7 – Med Ball
2 sets of::
10 push press squat jumps
20 total double doozie
10 approach throw downs
10 each side side sling
10 block, move, block
20 soccer throw
10 each side side sling

Workout 8 –BFS (follow the week demands in BFS book)
Day 1 – bench, squat, vsits
Day 2 – hex bar (or dead lift), hang snatch, vsits

Overall Summer Training Challenges

Total 10 week goals:  Based on working out 4 times a week.

4000 serves (400 a week,  100  four times a week).  Use a basketball hoop and step 3 big steps behind the three point arc to serve.   Aim at the backboard and serve.  Those who are determined to have a jump serve in their arsenal - jump serve 1/2 of them.

Pass 1000 of your basketball serves., 25 each workout.  Any pass that goes further than the hoop or is a shank = 1 burpee. *Defensive specialists, pass more than ¼ of them.

Jump rope - 10,000 (1,000 a week, 250 each session). Mix it up with single leg, double turns, criss cross, speed.

Heavy rope - 5000 (500 a week, 125 a session).  Mix it up with single leg and double leg, and deep squat rebound, and toes only.

Sprint squares-160, 4 each workout   You can use the basketball court or something comparable.  Start at end line even with the lane and sprint to free throw line, quickly move sideways to the other side of the lane and  then backpedal quickly, change directions and go back. 

Single leg sprint squares -160, 4 each workout. Go around on left, back on right.  Next one go around on right, back on left, repeat for #3 and #4.

Parallel Squat countdowns - 1200, 1 each workout.  Hands up like your squatting a bar, do 5 parallels and on the 5th explode up, repeat, do 4 parallels and on the 4th explode up, repeat, do 3 parallels, repeat, do 2 parallels, do 1 parallel (=30). 

Lunge Boxes – 1200 or 120, 15 each leg or 3 squares per workout.  Lunge with right leg in front, quickly explode back to start position and lunge with left leg in front, explode back.  Lunge with right leg to right, explode back, lunge with left leg to the left, explode back, lunge with right leg backwards, explode up, and lunge with left leg backwards and explode up.

6/6 - 1200 each:   6 perfect explosive stagger pushups, 6 vsits (or alternate vsits)

Med Ball (take double rest and do med ball 2-3 times a week)

Full Body:                                    Upper body:             Core:
Push press squat jump                             Double doozie           Wood Chop
Approach throw downs                            Soccer Throw             Side sling
Block, move and block 

Dot Drill – 6 of each variation

Hill workout-sprint 15-20 seconds, backwards, single leg, bunny hop, sprint and tuck jump, downhill running with walk back rest.

Alternative Potential Training Program

Please follow as closely as possible. Go every other day

Day 1

Ø       Warm up – 5- 10 Jog

Ø       Stretch out

Ø       Leg Press – 3 sets 10-12 reps

Ø       Hamstring Curls – 3 sets 10 –12 reps

Ø       Calf Raises – 3sets 10 –12 reps

Ø       Front Shoulder Raise – 3 sets 10-12 reps

Ø       Lateral (side) Shoulder raise 3 sets 10 – 12 reps

Ø       Push ups 3 sets – Max reps

Day 2

Ø       Warm up – jump rope 150 –200 reps

Ø       Stretch out

Ø       Standing Jumps – until failure

o        Find a point, the top of a basketball rim and jumping to touch it. Don’t take any steps , explode upwards and reach with both hands. As soon as your feet hit the ground explode back up. Time on the ground should be minimal. 3 -  sets max number.

Ø       1 set both feet

Ø       2 sets of 1 foot each

Ø       Depth jumps – One set of 10 –12 reps

o        Stand on a step that is 20” high. Step off, land with both feet simultaneously and explode upwards reaching with both hands. Time on the ground should be minimal. The height of the box can be adjusted through the program.

Ø       Attacks 10 –12 reps

o        Just go through you’re attacking motion, from all three attacking positions on the court. Make sure you explode each time you jump; it is useless if you just go through the motions.

Ø       Jumps for distance – same as standing jumps, except instead of going for height go for distance, like long or triple jump in track. 10 reps

o        1 set both feet

o        2 sets of 1 foot each

Ø       Stretch out good, cool down jog 10 min

Day 3 – Upper Body

Ø       Warm up – jog

Ø       Stretch out

Ø       Bench press or push ups 3 sets 10-12 reps

Ø       Biceps Curls with barbell or dumbbells 3 sets 10 –12 reps

Ø       Triceps Extensions 3 sets 10 –12 reps

Ø       Front Shoulder Raise 3 sets 10 –12 reps

Ø       Lateral (side) Shoulder raise 3 sets 10 – 12 reps

Ø       Pull Ups 3 sets of max

Ø       Abs 3 sets of max

Ø       Stretch & cool down jog

Day 4 – Cardio

25- 30 minutes jog, bike, etc and work up to 50 – 60% of your max