Weight Room Calendar

 SUMMER

  1. For players with adequate "bulk" ...
  2. Yoga is the top choice 3x a week 
  3. Regular swimming is the second choice 3x a week 
  4. Ultimate frisbee, futsal or soccer also highly recomended 
  5. For players with inadequate "bulk" ...
  6. A dumbell based workout program will be recomended 
  7. For players with inadequate "athleticism and adequate bulk"..
  8. Another round of marinovich training is recomended
TWO WEEK TUNE UP
  1. First day back is the yo-yo intermittent test. We track the average score and relate it to team success, just like randy Bennett 
  2. Than we do eight tune-up sessions monday, tuesday, thursday & friday
  3. All tune up sessions are led by the athletic trainier
  4. They could use my recomendation of the 4 supple leopard positions; overhead, front rack, front squat and pistol squat 
  5. Or they could use the FMS or another testing preference 
  6. After supple leopard, where we release the myofascia, we get in the pool and activate every primary mover in our body through the full range of motion, before also doing light plyometrics
  7. After the pool we lengthen the muscles with the green bands to their full range of motion 
* Note: Our skill development buildups will incorporate key sprinting, stopping, jumping, landing and sliding, changing direction movement patterns 

FIRST 4 WEEKS IN THE WEIGHT ROOM
  1. Mondays; build the body from the ground up (slightly anterior focus) 
  2. Tuesdays; NASM stabilize the body from the head down (less lower body) 
  3. Thursdays; NASM stabilize the body from the head down (less lower body) 
  4. Fridays; build the body from the ground up (posterior focus)
SECOND 4 WEEKS IN THE WEIGHT ROOM 
  1. Mondays; strengthen the body from the ground up (front squat, clean, RFE)
  2. Tuesdays; strengthen the upper body with BW 
  3. Thursdays; light plyometrics and ball work prep 
  4. Fridays; strengthen the body from the ground up (deadlift, push press) 
THIRD 4 WEEKS IN THE WEIGHT ROOM
  1. Mondays; full marinovich circuit ending in depth jumps 
  2. Wednesdays; full marinovich circuit ending in depth jumps 
  3. Friday; full marinovich circuit ending in depth jumps 
IN SEASON
  1. *** Redshirts go back to phase #1 
  2. Monday = NASM
  3. Tuesday = NASM 
ONE WEEK WINTER TUNE UP 
  1. When we get back from break, we do a one week tune up 
TWO WEEK SPRING TUNE UP 
  1. Same as the two week fall tune up 
SPRING TRAINING
  1. Eight weeks of Marinovich Training while following the Verkashansky training protocol