Sharks In-Season Workout 2010-2011

Sharks Workout> Phase 1

Name/# Body WeighSquat Clean Pull up Bench
330 290

Day 1 Day 2
Wk1 Reps Wk2 Reps Wk3 Rep Wk4 Rep Wk1 Reps Wk2 Reps Wk3 Rep Wk4 Rep
KB Swing/ Jump squats 0 x10 0 x10 0 x10 0 x10
0 x10 0 x10 0 x10 0 x10 Dumbbell Snatch x5 x5 x5 x5
0 x10 0 x10 0 x10 0 x10 vest if needed x5 x5 x5 x5
x5 x5 x5 x5
TRX rows (weight vest) 3x10 3x10 3x10 3x10
Ankle mobility 2x5ea 2x5ea 2x5ea 2x5ea
Val slide lunge BW x8ea x8ea x8ea x8ea Spiderman stretch
w/ Dumbbells x8ea x8ea x8ea x8ea 1 leg Squat BW x5ea xBW x5ea x5ea x5ea
x5ea x5ea x5ea x5ea
x5ea x5ea x5ea x5ea
Bench Press xWU xwu xwu xwu
Or Dumbbell Bench w/ x5 x5 x5 x5 Chin ups x6 0 x6 0 x6 0 x6
stability x5 x5 x5 x5 W/weight x6 0 x6 x6 0 x6

1 arm 1 leg SLDL x6ea x6ea x6ea x6ea

w/ DB x6ea x6ea x6ea x6ea Kettlebell Squat x10 x10 x10 x10
to pressout x10 x10 x10 x10

Physioball Shoulder Circuit x10 x10 x10 x10

Y-T-W-L x10 x10 x10 x10 1 leg Medball x8ea x8ea x8ea x8ea
hip lift x8ea x8ea x8ea x8ea
Dumbbell Row x10ea x10ea x10ea x10ea
x10ea x10ea x10ea x10ea Extreme Core x6ea x7ea x8ea x8ea
Trainer(landmine) x6ea x7ea x8ea x8ea
Core/Hip/ Power (Before lift) Core/Hip/ Power (Before lift)
Medball Slams/ Jump squat combo 3x10+5 Feet elevated Side Bridge 3x:15s holds
Iso 1/2 kneel Side throw 3x8ea side Roll out progression 3x12
Pilate Rings 3x4 (:10sec) Single leg hurdle jumps x3 (linear)
Turkish get up progression 2x4 (go up rep every week) Lying clam adductions with band (blue band) Supine and side 3x10

Day 3 Cardio Work Pre or Post Skate

Band Work (Groin & Hip) > Bike Sprints (Heart rate monitor) x10 :30 sprint Level 13/ RPM 90+
Rest time 30 beat recovery

> Bike strength program 25 mins level 9 RPM 90+

Sharks In-Season Workout

Sharks Workout> Phase 2(Nov 3rd- Nov 30th)

Name/# Body WeighSquat Clean Pull up Bench
305 230

Day 1 Day 2
Wk1 Reps Wk2 Reps Wk3 Rep Wk4 Rep Wk1 Reps Wk2 Reps Wk3 Rep Wk4 Rep
DB snatch 0 x5ea 0 x5ea 0 x5ea 0 x5ea
0 x5ea 0 x5ea 0 x5ea 0 x5ea Jump Squats x5 x5 x5 x5
0 x5ea 0 x5ea 0 x5ea 0 x5ea vest if needed x5 x5 x5 x5
x5 x5 x5 x5
1/2 kneel hip flexor stretch 2x:30 2x:30 2x:30 2x:30
Toe Touch/Squat stretch 2x5ea 2x5ea 2x5ea 2x5ea
1 Leg RFE Back squat 152.5 WUx5 152.5 WUx5 160.13 x5 167.8 x5
167.75 x5 175.38 x5 167.75 x5 175.4 x5 Bench 124.2 x5 124 x5 135 x3 124.2 x5
173.85 xmax 183 xmax 190.63 xmax 175.4 x5 144.9 x5 145 x5 155 x3 144.9 x5
165.6 x5 166 xmax 176 xmax 165.6 x5
Dumbbell Row x8ea x8ea x8ea x8ea Wall slides
x8ea x8ea x8ea x8ea Slideboard lunge x8 0 x6 0 x8 0 x5
x8ea x8ea x8ea x8ea w/ Weight x8 0 x6 x8 0 x5

Standing Deadlift 34.5 x8ea 39.1 x8ea 41.4 x8ea 41.4 x8ea
Curl&Press 34.5 x8ea 39.1 x8ea 41.4 x8ea 41.4 x8ea Inverted Strap Row x8 x8 x8 x8
x8 x8 x8 x8

ValSlide Leg Curl x6 x6 x6 x6

x6 x6 x6 x6 Sh. 1 Leg hip lift x5ea x5ea x5ea x5ea
x5ea x5ea x5ea x5ea
Shoulder Circuit x10ea x10ea x10ea x10ea
Physioball Y-T- W-L x10ea x10ea x10ea x10ea Side Bridge x:10 x:15 x:20 x:20
W/ runner x:10 x:15 x:20 x:20

Day 3 Cardio Work Pre or Post Skate

Band Work (Groin & Hip) > Bike Sprints (Heart rate monitor) x10 :30 sprint Level 13/ RPM 90+
Pilate Ring 2x10x:10sec hold Rest time 30 beat recovery
>Lateral band walk(knee/ankle/feet) 2x10 steps each exercise
>Hip Lift/ Psoas Combo 2x5ea leg (10 sec. hold ea. Rep) > Bike strength program 25 mins level 9 RPM 90+