Here’s the workout I put our test group through on Friday. It’s a combo for the upper and lower body, similar to what I’ll be doing when I move into “on-season” maintenance training next week. When I told Marcus he commented, “Beautiful. In a couple of weeks they should start feeling springy, loose.” This is how I feel right now, kind of like when I was a sprinter back in high school. I bounce around and feel like jumping on stuff.
I’ve been asked about how this will work into MC2 and the answer is that I’m not sure yet. You don’t want to train PAP only. It shines as a way to focus your strength into movement. It’s also not effective if you aren’t already fit because the contraction already causes all the stress a deconditioned person can handle. It will probably be introduced in the second block of training and never exceed two workouts per week, at least at this point: MC2. It will then move front and center as we build upon this toward sports specific training.
10 reps: heel walk, toe walk
10 salutation plank (P90X +)
10 forward lunges, reverse lunges, side lunges (5 each side)
10 Hindu (dive bomber) push-ups (one way, under, like in P90X+)
Speed skip (high knee skip) and crossovers (running sideways but 4 steps out, 4 back)
Sumo squat (Groucho walk) 4 out, 4 back, X 4
Scorpion (90X+), Fire hydrants (like a dog), 10 each side
Leg swings, front and side, 10 each
The warm-up is like a workout because we’re training power (1oo%) so you want to be WARM. It’s shorter when concentrating on only upper or lower body.
3 X below series. Use bands for weight to create constant pull.
Side hops (over a line) .20, lat pull downs 10, forward/back hops .20, band military press 10, side jumps 6 (leap to the side, not quite 100%), busdrivers 10 each side (overhead ban, rotate and pull to each side using core)
Group was pretty sweaty after this warm-up, which you should be. Short water break.
Bulgarians (weighted if possible) 8 each legs, Split jumps 6 at 100% explosion, side arm balance with leg raised .30, Wall slide .30 (hard to explain this movement, you’ll have to wait for video)
4 times without rest. Not rushing either. Each movement done to 100%. WAY harder than it looks on paper. Group was dying.
Curl to Press 5 reps max weight, Clap push-up 6 100% explosion, Towel pull-ups 5, Push press 8-10 or fail (an explosive military press using legs/core), wall clock 8 pumps each hand (focus on tendon inside of arm/elbow).
4 times without rest. Not rushing either. Each movement done to 100%.
Physio ball complex (we skipped this but…)
2 sets of 10 reps all done on a physio (Swiss) ball: Pikes, side raise (both sides), roll outs (like an ab roller), extensions.
A upper and lower body PNF stretching session using a band instead of a partner. More on this later.
How much the MC2 workouts mirror this is still up for debate, otherwise why have test groups? But as a first crack at something it went about as well as could be. Just wait until we get it dialed.