Workouts
A few options for in-season conditioning.
Yes these are helpful in the off-season also.
Message me if you have any questions.
Barbell Vertical Set
3 sets x 5 reps (10 reps per leg)
30 seconds rest between sets
3 minutes rest between each set
Clean x 5
Clean Pull x 5
Push Press Behind the Neck x 5
Front Squat x 5
Reverse Lunge x 5 each leg
Good Morning x 5
Row x 5
Roll Out x 5
Bodyweight Vertical Set
3 sets x 8 reps (16 per leg)
30 seconds rest between each exercise
3 minutes rest between sets
Squat x 8
Squat jump x 8
Push up x 8
Shoulder Tap x 16 total
Reverse Lunge x 16 total
Skater x 16 total
Alternating toe touch x 16 total
Superman x 8
Kettlebell Vertical Set
3 sets x 8 reps (16 reps per side)
30 seconds rest between each exercise
3 minutes rest between sets
Swing x 8
Goblet Squat x 8
Reverse Lunge x 8
High Pull x 8
Row x 8
1/4 Get Up x 8 per side
Balboa x 8
Leg Raise x 8
Vertical Jump Training Session
Tissue Prep
-Ankle/Calf Stretch: 12 reps per leg
-Calf Soft Tissue Happiness: Stick x feel good per leg
Movement
-Ankle pop jumps: 8 reps
-Single leg hops: 8 reps per leg
-Drive step: 4 reps per leg
-Approach and Brake (no block step): 4 reps per leg
-Approach and jump for rhythm: 4 reps
-Approach + Jump to box: 4 reps
-Depth drop + jump + jump: 4 reps
Strength
-Rear foot elevated split squat (isometric): 2 sets x 15 sec per leg
-Single leg glute bridge: 2 sets x 8 reps per leg
-Plank: 2 sets x 30 sec
-Seated Vertical Jump: 8 reps
-Single leg calf raise (bent knee): 20 reps per leg
Foam roll and feel good
Recovery
Active recovery is a top priority of high performers.
Out of these 10 options, pick 3.
1 for daily practice (ex. Breath work, intentional sleep)
1 for the end of a strenuous week (ex. Immersions in nature, uplifting socialization)
1 to reward yourself for facing and overcoming extended periods of struggle (ex. Massage)
Legs Up for a Quick and Effective Recovery
How to set up:
-Sit with your hip against the wall
-Rotate your legs to get up on the wall
-Bring your attention to your breath
-Place your hands on your ribs
-Inhale and exhale through the nose
Do this 3-5 minutes fora quick reset