Practical Day 01.16.10

01/16/10

Protocol for a Full Body Workout:

1. Roll

2. Stretch

3. Dynamic Warm up

4. RT

5. Cool Down

6. Final Stretch

1. Power before Strength

2. Multi Joint Before Single Joint

3. Large muscles before Single Joint Muscles

4. Strength before Rehab

5. Unstable Before Stable

6. Full ROM Before Partial ROM

7. RT Before Cardio

8. Skilled Before Unskilled

Protocol for an athlete you have seen for 12 weeks:

Day 1

Power- Sled Runs or Resisted Running

RT- 1A Vertical Pull (PullUp)

1B Knee Dominant (Lunge)

(Squat, Split Squat)

2A Horizontal Pull (Row)

2B Hip Extension (Supine Hip Extension)

3A Hip Abduction Shuttle

3B Elbow-flexion (Curl)

3C Core Trunk (Plank)

3D Movement Pattern (Toe Touch Squat)

Day 2:

Power- Resisted Mountain Climbers or Running Lunges on slide board

RT- 1A Vert Push

1B Knee Dom. (Squat)

2A Horn. Push (Chest Press)

2B SLDL

3A Hip Add. (Closed Clams)

3B Elbow Ext. (Skull crushers)

3C Core Trunk (Chops, Bus Drivers)

3D Movement Pattern (Lunge with Rotation)