Day 3 (HI): Agility & Weights
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
|
| |||
| (AM) Agility Training | XX | XX | XX |
| General Warm-up | XX | XX | |
| Dynamic stretching | XX | XX | |
| Mobility work | XX | XX | |
| Explosive Med-ball throws (forward overhead and backward overhead, 2 sets of 10 each, 3 minutes recovery) | XX | ||
| Plyometric drills (2 exercises, 1 set of 10 each, full recovery) | XX | XX | |
| Cone drills (2 exercises, 2 sets each) | XX | ||
| High intensity sports specific drills (2-3 drills, 2-3 sets each) | |||
| Cool down/recovery | XX | XX | |
| (PM) Weights | XX | XX | XX |
| General Warm-up | XX | XX | |
| Squats/Deadlifts (or variation) - 3 x 5-10 | |||
| Bench Press/Shoulder Press (or variation) - 3 x 3-6 | |||
| Pull-up/Row (or variation) - 3 x 8-12 | |||
| Weighted Abs/Ab Circuit - 3 x 10-20 OR 2-3 circuits of mixed ab exercises | |||
| Cool Down/Recovery | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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