yo lbss, this is just the general idea so far, no sets/reps yet because of course we'll probably have to tweak it.. but the idea will be to really focus more on the movement sessions than lifting, but we're still getting our strength work in.. there will actually be much more drills included, in the movement sessions, not per session, but over the course of multiple sessions to throw in lots of variety, you know?
if we started to implement this rather soon, then all of the drills in the movement sessions could be done submax etc.. those sessions are not intended to be max effort anyway, UNLESS you are feeling great and of course are 100% healthy.. initially they are to be performed at say 70-80%, to just get the work in and adapt slowly.. so for 5-10-5, initially it's not done at 100%, we'd focus on 70-80% and make sure that you are using better mechanics during say, the line touches and change of direction.. this way we'll get the body ready for those kinds of cuts, using position and submax work.
we'd phase in volume etc and all that, so ya keep in mind this is just very general outline of how it would look.. ideally you'd be able to eventually get in 4 movement sessions per week and 2 lifting, beast mode
at that point you'd be able to handle ultimate or any sport a hell of alot better than you currently can, so that's what we're shooting for.. 2-3 months of this massive GPP.
GOALS FOR THIS BLOCK:
- Get in shape/strong dynamically using a variety of movements, to help prevent future injury & improve work capacity.
- Primarily improve work capacity and ability to withstand a variety of dynamic movements. Secondary, improve strength.
TRAINING:
- MOVEMENT TRAINING can precede STRENGTH TRAINING, or they can be done on separate days.
EXAMPLE SAME DAY:
- Monday: movement-training=session-1=45min, strength-training=session-1=45min
- Tuesday: rest
- Wednesday: movement-training=session-2=45min, strength-training=session-2=45min
- Thursday: rest
- Friday: repeat with monday or another rest day etc..
EXAMPLE SEPARATE DAYS:
- Sunday: movement-training=session-1
- Monday: strength-training=session-1
- Tuesday: rest
- Wednesday: movement-training=session-2
- Thursday: rest
- Friday: strength-training=session-2
- Saturday: rest
I'd go with the first example, trying to fit in 3 movement-training days per week and 2 strength days, so, something like this:
- Sunday: movement-training=session-1=45min, strength-training=session-1=45min
- Monday: rest
- Tuesday: movement-training-session-2
- Wednesday: rest
- Thursday: Movement-training=session-1=45min, strength-training=session-2=45min
- Friday: rest
- Saturday: Movement-training=session-2
- ...
MOVEMENT TRAINING:
Session 1: sprint emphasis, lateral emphasis
- WARMUP
- SPRINT WARMUP:
- 20 YARD SPRINTS:
-- C1: 5-YARD-LAT-SPEED-SHUFFLE:
-- C1: 5-10-5:
-- C1: MULTI-SHUFFLE-TO-SPRINT:
- 60 YARD TEMPO: 70% SPRINT + WALK BACK
Session 2: jump emphasis (to be done in that basketball gym you train in)
- WARMUP
- SPRINT WARMUP
- JUMP WARMUP
- JUMPS: as many as wanted
-- C1: BACKPEDAL-SPRINT:
-- C1: SHORT-SUICIDE:
-- C1: SHORT-LAT-SHUFFLE-GASSERS:
- SINGLE-LEG-RFI: (LAT), (LIN)
STRENGTH TRAINING:
Session 1: weighted upper body + full bodyweight circuit
- WARMUP (if not done directly after session 1)
- PREHAB: SHOULDERS + LOWER-BACK + VMO
- BENCH PRESS:
- DB ROW:
-- C1: bodyweight reverse lunge (or if toe is messed, BSS/elevated stepup thing, ill vid you)
-- C1: pullups or chinups
-- C1: single leg buck (hamstrings)
-- C1: pushups
-- C1: double leg hip extension
-- C1-rest= C1-sets=
- CORE:
- STRETCH:
Session 2: weighted lower body + full bodyweight circuit
- WARMUP (if not done directly after session 1)
- PREHAB: SHOULDERS + LOWER-BACK + VMO
- TRAP BAR DEADLIFT:
- BSS:
-- C1: pullups or chinups
-- C1: single leg buck (hamstrings)
-- C1: pushups
-- C1: double leg hip extension
-- C1-rest= C1-sets=
- CORE:
- STRETCH:
Don't freak out about those circuits, they will be tough but won't take so long.. pretty much a finisher to really just target alot of muscle groups.
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