rangers july

8/10/2019 Rangers July

1/13

Turn your Strength into SpeedCore PowerBalance

TRANSITION

TO POWER

JULY 2009

39


2/13

40 41

ACTIVE WARM UP

The goal is to increase your heart rate and body temperature. This type of warm

up can be performed before each of your training sessions. These exercises are a

guide and you can add or remove exercises depending on your individual needs.

Jogging

High Knees

Heal to Butt

Backpedal

Hamstring March Carioka (quick feet)

Lateral Shuffle

Carioka (long stride)

Lateral Squat Walk

X-over

Lateral Walking Lunges

Large arm circles, swings

Walking Lunges

Snatch Squat

Lunge

Lateral Lunge

Hamstring

Jumping Jacks

ROPE SKIPPING WARM UP 5 MIN

This warm up may be performed before speed, agility and quickness training in

addition to the active warm up.

Two foot skipping 1 min.

Right Single 30 sec.

Left Single 30 sec.

Alternate 1 min.

Right Single 30 sec.

Left Single 30 sec.

Shuffle 1 min.

WARM UP

JULY 2009

4

5

11

12

18

19

25

26

1

2

3

10

17

24

31

29

6

13

20

27

30

7

14

21

28

1

8

15

22

29

2

9

16

23

30

4329 30 1 2

3127 28 29 30

ST- DAY 3

CARDIO- 3

ST- DAY 3

CARDIO- 3

ST- DAY 3

CARDIO- 3

SPEED

AGILITY

QUICKNESS

SPEED

AGILITY

QUICKNESS

SPEED

AGILITY

QUICKNESS

SPEED

AGILITY

QUICKNESS

SPEEDAGILITY

QUICKNESS

SPEEDAGILITY

QUICKNESS

CARDIO- 4

CARDIO- 4

CARDIO- 4

ST- DAY 1

CARDIO- 1

ST- DAY 1

CARDIO- 1

ST- DAY 1

CARDIO- 1

RECOVERY WEEK

PERFORM 2 STRENGTH WORKOUTS AND 1 SPEED, AGILITY AND QUICKNESS WORKOUTYOU SHOULD PERFORM 1/2 OF THE SETS YOU NORMALLY WOULD WITH SLIGHTLY LESS WEIGHT

YOU SHOULD PERFORM 3 CARDIO WORKOUTS.

RECOVERY WEEK

PERFORM 2 STRENGTH WORKOUTS AND 1 SPEED, AGILITY AND QUICKNESS WORKOUTYOU SHOULD PERFORM 1/2 OF THE SETS YOU NORMALLY WOULD WITH SLIGHTLY LESS WEIGHT

YOU SHOULD PERFORM 3 CARDIO WORKOUTS.

ST- DAY 2

CARDIO- 2

ST- DAY 2

CARDIO- 2

ST- DAY 2

CARDIO- 2

KEY

ST = STRENGTH TRAINING


3/13

McKenzie extensions-stretch sit & twist sit back

43

hamstring(supine)

hamstring/groin(seated, middle)

hamstring/groin(seated 1 leg)

hamstring(seated)

groin(seated)

calf

knee to chest

42

Static stretching produces the best results when done following a workout/

training session. It is an excellent way to cool the body down and help increase

flexibility.

Hold all stretches for at least 15-30 seconds. Here is the suggested stretching

program.

groin(kneeling, back)

groin

(kneeling, forward)

hamstring

(kneeling)piriformiship flexor

quadriceps(on side)

hip rotators leg over(high)

leg over(low)

STATIC STRETCHING

lunge arms up lunge with torso rotationsquat

ACTIVE STRETCHING

side lunge, leftside lunge, right

standing hamstringstart standing hamstringfinish l un ge to s tep, a rm s u p l un ge to s tep, tor sorotation

rotation lunge, arms up

snatch squatstart snatch squatfinish

Active Stretching incorporates movements that increase the joint range of motion

and are always done at a slow to moderate speed and under complete control.

Active Stretching is best done before a workout to help warm up the muscles and

get them ready for training.

Perform each exercises 10-20 times. Perform 1 to 2 sets of the sequence.


4/13

44 45

back extensionfinish(swiss ball)

crunchstart(swiss ball)

back extensionstart(swiss ball)

crunchfinish(swiss ball)

side crunchfinish(swiss ball)

side crunchstart(swiss ball)

EXERCISE REP TEMPO RESTA1 BACK EXTENSION (SWISS BALL) 15 MED 5

A2 SIDE CRUNCH (SWISS BALL) 15 MED 5

A3 CRUNCH (SWISS BALL) 20 MED 5

A4 SIDE CRUNCH (SWISS BALL) 15 MED 30

B1 TORSO TWIST (SWISS BALL) 10 MED 10

B2 SWISS BALL PULL IN 8-15 MED 30

Note:To make the program more difficult, perform each exercise with 1 foot as a

base of support. When performing the exercises with 1 foot you should do 1/2 of

the repetitions with one foot and 1/2 of the repetitions with the other foot

THE CORE PROGRAM 1

torso twist(swiss ball)

crunch on 1 foot(swiss ball)

pull instart pull infinish(2 legs)

pull infinish(one leg)

EXERCISE REP TEMPO RESTA1 TORSO ROTATION (SEATED, MED BALL) 10-15 FAST 0

A2 FULL SIT UP 10-20 FAST 5

A3 LEG RAISE 15 MED 5

A4 HIP LIFT (SINGLE LEG, ADDUCTORS) 5-15 5 SEC. 30

THE CORE PROGRAM 2

torso twist(seated/medicine ball)

full sit uptorso twist(seated/medicine ball)

leg raise

hip lift(single leg)

hip lift

hip lift(single leg, adductors)


5/13

4746

EXERCISE REP TEMPO RESTA1 TORSO ROTATION (CABLE STANDING) 10-15 MED 10

B1 TORSO ROTATION

(CABLE, HIGH/LOW, STANDING) 10-15 MED 10

C1 TORSO ROTATION

(CABLE, LOW/HIGH, STANDING) 10-15 MED 10

To make the exercise more difficult, perform the cable rotation in a lunge position.

Note:Perform each exercise with the right leg forward and then repeat each

exercise with the left leg forward. This will represent 1 complete set.

THE CORE PROGRAM 3

torso rotationstart torso rotationstart(high/low)

torso rotationfinish torso rotationfinish(high/low)

torso rotationfinish(low/high)

torso rotationstart(low/high)

PROGRAM OPTION

These exercises can also be performed using a Wei ght Pl ate of either 2 5, 3 5 or 4 5

pounds. The goal of this modification is to perform the diagonal chopping motion as

fast as you can without letting your lower body move. This is very critical, your lower

body must not move during the exercise. STEP 1 of the Plate Rotation exercises is to

perform a side to side rotation in a 1/2 squat position. This will enable you to practice

the rotation movement while focussing on keeping your lower body motionless.

torso rotationstart(high/low, lunge position)

torso rotationstart(low/high, lunge position)

torso rotationfinish(high/low, lunge position)

torso rotationfinish(low/high, lunge position)


6/13

48

MONDAY

49

PHASE 2

WEEK 1 (DATE): WEEK 2

WEIGHT: WT:

SET 1 2 3 4 1 2 3 4

/8 /8 /8 /8 /8 /8

/8 /8 /8 /8 /8 /8

/15 /15 /15 /15 /15 /15

/10 /10 /10 /10 /10 /10

5 5 5 5 5 5

5 5 5 5 5 5

8 8 6 8 8 6 6

12 12 10 15 15 15

8 8 8 8 8 8

12 12 12 12 12 12

8 8 8 8 8 8

WEEK 3 WEEK 4

WT: WT:

SET 1 2 3 4 1 2 3 4

/8 /8 /8 /8 /8 /8

/8 /8 /8 /8 /8 /8

/15 /15 /15 /15 /15 /15

/10 /10 /10 /10 /10 /10

5 5 5 3 3

5 5 5 3 3

8 6 6 6 8 8

15 15 15 10 10

8 8 8 8 8

12 12 12 12 12

8 8 8 8 8

WARM UP 30s rest between circuits

A1 SHOULDER RAISE (FRONT/SIDE/REVERSE/ROT.CUFF) 3X8

B2 CABLE PULL DOWN (FRONT/SIDE-ADD B/N RAISES) 3X8

C1 CORE 3 - CABLE ROTATION 3X15

D1 DIAGONAL CHOP WITH PLATE, STAND ON BOSU 3X10

TRAINING 30s rest between sets / 1 minute rest between circuits

A1 HANG CLEAN 3X5

A2 BOX JUMP 3X5

B1 SQUAT OR FRONT SQUAT 3-4X6-8

B2 PULL UP, WIDE AND ALTERNATE GRIPS 3-4XMAX

perform 4 sets on weeks 2 and 3

C1 SINGLE LEG SQUAT 3X8-15

try to get as low as you can

C2 DUMBBELL PRESS 3X8

ON SWISS BALL OR BENCH PRESS

C2 HORIZONTAL PULL UP 3X12

D1 DEADLIFT 3X8

D2 BRIDGE HOLD (SIDE/FRONT ON HANDS/SIDE) 2X30 SEC







A1 HANG CLEAN 3X5

A2 BOX JUMP 3X5


B2 PULL UP, WIDE AND ALTERNATE GRIPS 3-4XMAX







D1 DEADLIFT 3X8


hang clean

full sit up leg raiseseated twist seated twist

pull upfront squatsquat

bridge hold

horizontal pullupsingle leg squat

dumbell press(dumbbell, swiss ball)

box jump


7/13

50 51

TUESDAY

PHASE 2


WEIGHT: WT:

SET 1 2 3 4 1 2 3 4

/15 /15 /15 /15 /15 /15

/10 /10 /10 /12 /12 /12

WEEK 3 WEEK 4

WT: WT:

SET 1 2 3 4 1 2 3 4

/15 /15 /15 /15 /15 /15

/15 /15 /15 /10 /10 /10


A1 DYNAMIC WARM UP 2X20M

B2 LADDER (2IN F/R/L; 2IN 2OUT F/R/L; SCISSOR R/L) 2 SETS

C1 CORE 1 - SWISS BALL 3X15

D1 HANGING LEG RAISE 3X10-15

TRAININGA1 6 HURDLE HOPS (ONE FOOT) 2X10 SEC.

side to side

B1 12-18 BOX JUMP FORWARD (ONE FOOT) 3X6 JUMPS

focus on speed of jump; record height / reps each foot

C1 SINGLE LEG SKATER JUMP 3X8

36 width, side to side

D1 SKATER JUMP 3X10

landing should be controled, jump should be explosive

E1 18-36 HURDLE HOPS FORWARD (6-10 HURDLES) 5X6

focus on height of jump; record height / reps HURDLES

F1 18-36 HURDLE HOPS, SIDE TO SIDE (1 HURDLE) 3X10

focus on speed of jump; record height / reps JUMPS

G1 24-42 BOX JUMP, STAND SIDEWAYS 3X6

jump with 1/4 turn so you land on box facing forward JUMPS







side to side





D1 SKATER JUMP 3X10








r ec or d t he t im e i t t ak es t o c om pl et e t he i nd ic at ed n umb er o f r ep et it io ns ; o r t he n um be r h op s i n a s et t ime r ec or d t he t im e i t t ak es t o c om pl et e t he i nd ic at ed n umb er o f r ep et it io ns ; o r t he n um be r h op s i n a s et t ime











8/13

52 53

WEDNESDAY

PHASE 2


WEIGHT: WT:

SET 1 2 3 4 1 2 3 4

/8 /8 /8 /8 /8 /8

/8 /8 /8 /8 /8 /8

/15 /15 /15 /15 /15 /15

/10 /10 /10 /10 /10 /10

5 5 5 5 5 5

5 5 5 5 5 5

8 8 8 8 8 8

12 12 10 15 15 15

8 8 8 8 8 8

12 12 12 12

WEEK 3 WEEK 4

WT: WT:

SET 1 2 3 4 1 2 3 4

/8 /8 /8 /8 /8 /8

/8 /8 /8 /8 /8 /8

/15 /15 /15 /15 /15 /15

/10 /10 /10 /10 /10 /10

5 5 5 3 3

5 5 5 3 3

8 8 8 8 8

15 15 15 10 10

8 8 8 8 8

12 12 12 12





D1 DIAGONAL CHOP WITH PLATE (35-45 LBS) 3X10


A1 DUMBELL SNATCH 3X5

A2 VERTICAL JUMP 3X5

B1 SPLIT SQUAT OR LUNGE 3X8

B2 PULL UP, YOUR CHOICE OF GRIPS 3XMAX







D1 WALKING LUNGE WITH SHOULDER PRESS 3X8

perform shoulder press in lunge position






D1 DIAGONAL CHOP WITH PLATE (35-45 LBS) 3X10


A1 DUMBELL SNATCH 3X5

A2 VERTICAL JUMP 3X5

B1 SPLIT SQUAT OR LUNGE 3X8

B2 PULL UP, YOUR CHOICE OF GRIPS 3XMAX







D1 WALKING LUNGE WITH SHOULDER PRESS 3X8

perform shoulder press in lunge position


front raise side raise

rotator cufffinish

rotator cuffstartreverse flystart reverse flyfinish

tor so r o tati on s tart tor so r otat io n fi ni sh torso rotationfinish(high/low)


bridge hold

horizontal pullupdumbbell snatch single leg squatwalking lunge(barbell)



9/13

54 55

THURSDAY

PHASE 2


WEIGHT: WT:

SET 1 2 3 4 1 2 3 4

/15 /15 /15 /15 /15 /15

/10 /10 /10 /12 /12 /12

WEEK 3 WEEK 4

WT: WT:

SET 1 2 3 4 1 2 3 4

/15 /15 /15 /15 /15 /15

/15 /15 /15 /10 /10 /10







side to side





D1 SKATER JUMP 3X10














side to side





D1 SKATER JUMP 3X10








r ec ord t he t im e i t t ak es t o c omp le te t he i nd ic at ed n um be r o f r ep et it io ns; o r t he n umb er h op s i n a se t t im e re co rd t he t im e i t t ak es t o c omp le te t he i nd ic at ed n um be r o f r ep et it io ns; o r t he n um be r h op s i n a s et t im e











10/13

56 57

FRIDAY

PHASE 2


WEIGHT: WT:

SET 1 2 3 4 1 2 3 4

/8 /8 /8 /8 /8 /8

/8 /8 /8 /8 /8 /8

/15 /15 /15 /15 /15 /15

/10 /10 /10 /10 /10 /10

5 5 5 5 5 5

5 5 5 5 5 5

8 8 6 8 6 6 6

12 12 10 15 15 15

8 8 8 8 8 8

12 12 12 12 12 12

8 8 8 8 8 8

8 8 8 8 8 8

WEEK 3 WEEK 4

WT: WT:

SET 1 2 3 4 1 2 3 4

/8 /8 /8 /8 /8 /8

/8 /8 /8 /8 /8 /8

/15 /15 /15 /15 /15 /15

/10 /10 /10 /10 /10 /10

5 5 5 3 3

5 5 5 3 3

8 6 6 6 8 8

15 15 15 10 10

8 8 8 8 8

12 12 12 12 12

8 8 8 8 8

8 8 8 8 8







A1 HANG CLEAN 3X5

A2 BOX JUMP 3X5


B2 CHIN UP, SHOULDER WIDTH GRIP 3XMAX


C1 SPLIT SQUAT 3X8-15




D1 SHOULDER PRESS 3X8

stand on a bosu ball or balance board

D2 DEADLIFT 3X8







A1 HANG CLEAN 3X5

A2 BOX JUMP 3X5


B2 CHIN UP, SHOULDER WIDTH GRIP 3XMAX


C1 SPLIT SQUAT 3X8-15




D1 SHOULDER PRESS 3X8

stand on a bosu ball or balance board

D2 DEADLIFT 3X8

front raise side raise

rotator cufffinish

rotator cuffstartreverse flystart reverse flyfinish

tor so r o tati on s tart tor so r otat io n fi ni sh torso rotationfinish(high/low)


hang clean chin upfront squatsquat

horizontal pullup


split squat

shoulder press(single arm, swiss ball)

box jump


11/13

58 59

CARDIO 5

CARDIO 6

85-90 RPM

(TIME WATTS)

5 (100-200, warm up)

2 200

1 250

1 300

1 (100-200, recovery)

1 400

1 (100-200, recovery)

1 450

1 (100-200, recovery)

1 300

1 250

2 200

X 4

85-90 RPM

(TIME WATTS)

3 (100-200, warm up)

1 200

1 250

1 300

1 350

1 200

1 250

1 300

1 350

1 400

1 EASY

1 200

1 250

1 300

1 350

3 (150-200, cool down)

X 2

BIKE RUNNING BIKE RUNNING

W/U (WARM UP)

1 lap easy jog

Dynamic warm up

8 REPS

400 M (meters) @ 65%

2-5 min EASY JOG or WALK

C/D (COOL DOWN)

4 min EASY JOG

NOTE:Try to increase your

400M intensity each week.

W/U (WARM UP)

1 lap easy jog

Dynamic warm up

4 REPS

800 M (meters) @ 60%

5-10 min WALK

C/D (COOL DOWN)

4 min EASY JOG

NOTE:Try to increase your

800M intensity each week.


12/13


13/13

NOTES

rangers july

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