Christmas Training 2010-2011

Training will take place on the following days over the Christmas holidays.

Monday 27 December 1400 - 1600

Wednesday 29 December 1400 - 1600

Monday 3 January 1000 - 1200

Wednesday 5 January 1000 - 1200

Saturday 8 January - match vs St Andrews/Newpark (UCD, time TBC)

Training is obviously very important at this point in the season, and players should make an effort to attend. We have decided on just four sessions rather than the usual six, along with a game on the final Saturday, in the hope that people will be able to make as many sessions as possible.

However, given the current weather conditions, if it is not possible to get to training safely, players should not travel.

CP

Wesley SCT 2010/2011

S & C Cycle # 3 Dec/Jan

DAY 1

Warm Up

· 7 mins aerobic activity

· Dynamic flex (high knees, butt flicks, lunges, press ups, shoulder rotations etc

Strength & Power

Super set exercises 3&4, 5&6, 7&8

1. Weighted Squat Jumps 4 x 4 (Use a barbell)

2. Two handed Jammer 4 x 5 (Barbell Power Push with triple extension of ankle, knee and hips - go to http://www.youtube.com/watch?v=Nm7gsq95mWM&feature=related - fforward to 1.05 for demonstration

3. Bench Press 3 x 8

4. Tricep DIps 3 x failure not more than 15 (add a disc onto lap if needed)

5. Wide grip Pull Up 3 x failure not more than 15 ( add weight to waist if needed)

6. One Arm Row 3 x 8

7. Lunge 3 x 6 each leg (Rehab/Prehab )

8. Single Leg Squat off of box 3 x 6

Speed/Plyometrics

· High skipping 3 x 15 metres

· Double Leg bound 3 x 10 metres (careful of landing on heels in this one)

· Sprints 2 x 30 metre sprints

DAY 2

Warm Up

· 7 mins aerobic activity

· dynamic flex high knees, butt flicks, lunges, press ups, shoulder rotations etc

Power Phase (each exercise 2 x 5 reps.)

· Split jumps (jump into and out of lunge position)

· High Pull with Barbell

· Med ball ham flicks

· Squat Jump onto box (add weight)

Strength & Power Phase

Superset 3&4, 5&6, 7&8

1. Power Clean 3 x 5 (start light, develop technique)

2. Push Press 4 x 5 (engage legs )

3. Depth Jumps 4 x 1 (I rep so has to be as explosive as possible)

4. Shoulder Press on Swiss Ball 4 x 6 (brace core, 30 % contraction avoid anterior pelvic tilt)

5. Romanian Dead Lift 4 x 5

6. Chin Ups 4 x failure

7. Front Squat 3 x 6

8. Single Leg Squat onto Box 3 x 6