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ZACH
 ZACH
(@bucksweep58)
Diamond
Joined: 9 years ago
Posts: 9327
Coach
August 29, 2019 7:23 am  

Varsity and jv have different programs for in season s&c. This is varsity. Jv plays monday afternoons. Jv has a compound movement on day gameday -2  (dumbell power clean)

I use gameday +/-  due to programs that play on sat only and 2 that are mixed.

Gameday+2 -monday
Plyo box -9 exertions
Hex bar deadlift (high handle)  - continues strength progression
Dips/chins = 50/20 with body weight

Gameday +3-tuesday
Plyo/throws-9 exertions
Close grip Bench press - continue from pre season
Dumbbell squat, dumbell stiff leg deads = 50 reps

Gameday -2 Wednesday
Push ups into row - 30 reps
V sit crunch = 30 reps bw only
Light run - 400 m

Gameday -1-thurs
Mobilize/stretch sesh 10 minutes

I can explain it to you, I can't understand if for you.


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morris
(@morris)
Platinum
Joined: 10 years ago
Posts: 2694
August 29, 2019 4:00 pm  

I feel like ours is similar.
Hexbar
Inclined DB press 50
Inclined DB row 50

Bench press
Goblet Squat 25
Strange leg deadlift 25

We need to incorporate the throws/slams/extensions.


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ZACH
 ZACH
(@bucksweep58)
Diamond
Joined: 9 years ago
Posts: 9327
Coach
August 30, 2019 6:28 am  

I feel like ours is similar.
Hexbar
Inclined DB press 50
Inclined DB row 50

Bench press
Goblet Squat 25
Strange leg deadlift 25

We need to incorporate the throws/slams/extensions.

"Triple extension" is all the rage right now. Fancy term  for hip, knee, ankle in a compound movement. Ie power clean, squat  ect

Throws help my guys prime there bodies to be explosive, serves as a warm up,  and has some muscular benefits. Slams are meh, theyre very fad due to xfit.

Short version more benefits come from throws with extension. Then slams. Hit me up anytime.

I can explain it to you, I can't understand if for you.


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