Wednesday, May 26, 2010

SAMPLE STRENGTH & POWER WORKOUTS FOR ATHLETES: SAMPLE #1 MOBILITY, STRENGTH & POWER

FULL BODY (SAMPLE WORKOUT) - I WILL BE POSTING SAMPLE WORKOUTS FROM TIME TO TIME TO GIVE AN INSIGHT ON  A- HOW WE TRAIN AND B- WHAT WE BELIEVE WILL HELP BUILD OPTIMAL PERFORMANCE! THIS IS A SAMPLE WORKOUT FROM A 3 DAY PER WEEK PROGRAM.

PRE-HAB & FOAM ROLL - 10MIN
DYNAMIC WARM-UP - 10MIN  (SAMPLE)


a.       FORWARD HIP OPENER X6EA
b.      BACKWARD HIP OPENER X6EA
c.       HURDLE UNDERS (IF NO HURDLES – DUCK AS LOW AS POSSIBLE) X6
d.      STRAIT LEG MARCH 30YDS
e.      KNEE CRADLE 15YDS
f.        INVERTED HAMSTRING 15YDS
g.       WORLDS GREATEST STRETCH 15YDS
h.      HAND WALKS 10YDS
i.         QUAD STRETCH WALKS 15YDS)


ELASTICITY - 5 MIN

  • POGO HOPS IN PLACE - 2X10SEC
  • BASE RAPID RESPONSE - 2X6SEC
  • BASE RR (RAPID RESPONSE) W/ SHORT 5-10YD SPRINT - 3REPS


MEDICINE BALL
  • STATIC GRANNY TOSS (BALL ON FLOOR TO BEGIN DRILL - 3X5
  • BROAD JUMP W/ CHEST PASS - 3X5

    JUMP TRAINING

    • BOX JUMP - 2X8 JUMPS MEDIUM HEIGHT

    • LINEAR SINGLE LEG 6INCH HURDLE HOPS - 2X 6-10 HOPS EACH LEG


    STRENGTH TRAINING

    1A. TRAP BAR DEAD LIFT 3X6


    1B. 1 ARM DB ROW 3X8 (SLOW ECCENTRIC)

    2A. BB STEP-UP ON BOX W/KNEE RAISE 3X8EA
    2B. N/G WEIGHTED PULL-UPS 3X4-8



    3A. GLUTE HAM RAISE 3X10
    3B. DB CURL TO SHOULDER PRESS 3X8-12
    3C. CABLE FACE PULLS 3X15

    4. 100 PUSH-UPS (IN AS FEW SETS AS POSSIBLE)

    5. 50/50

    • SWISS BALL REVERSE HYPERS X50
    • SWISS BALL SIT-UPS X50
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    “When it comes to understanding what it takes to succeed, Cornell Key has proven to me over and over again as one who possesses the knowledge. Cornell has all the tools and skills that you look for in a trainer when it comes to speed … agility … strength and overall power, he knows what it takes to maximize a clients true abilities. Whether female, male, adults or a youth – Cornell has the ability to push you to your limits by understanding your capabilities while understanding how you are as a person while getting you to that level. There are just a few performance trainers who I can say I respect and have true belief in and Cornell Key happens to be one of them. Whether looking for speed or strength enhancements – Cornell Key has the key ingredients in his philosophies. Cornell has proven his athletic ability and prowess as an All American defensive lineman at Monmouth University, and now he’s passing along on his knowledge and skills to his clients in their quest to reaching their goals. Cornell Key’s clients tend to have that “NO GOAL IS UNREACHABLE” attitude … he has to be a parents and coaches dream come true.

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    I have been a soccer player nearly all of my life. I have been told on many occasions I have a lot to offer the sport. However, I still had weaknesses that I needed to improve to get that extra edge I needed to be more successful on the field. When I came to Key 2, my main objectives were to get stronger so I would be able to play against the bigger players, increase my endurance to maintain the same quality of play throughout the game, increase my speed to run down the ball, and to jump higher above the rest being I am only 5'3" to accomplish those headers. I have only been at Key 2 for 6 months now and within that short period of time I have learned so much to improve myself. The trainers concentrate on your weaknesses while also maintaining and increasing your strengths. I learned how to run correctly which increased my speed as well as giving me the endurance I had been lacking. The strength in my upper body has increased to hold back the bigger players. Best of all, I can jump as high as the goal post now and I had a header to win the hardest game in an International Tournament. If it was not for Key 2 and their commitment to me, I do not believe I would be as strong a player going into the upcoming season. Thank you Cornell, I appreciate all you have done for me. Laura Domena