Summer training programccmha.goalline.ca/.../t985/ramblers_training_program.pdf2016 SUMMER TRAINING PROGRAM Updated May 3rd, 2016 Program written by Monika Cormier Property of the

2016 SUMMER TRAINING PROGRAM

Updated May 3rd, 2016

Program written by Monika Cormier

Property of the Moncton Midget AAA Female Rockets

WORKOUTS Workout schedule: Before Drink minimum 3 bottles of water during the day to hydrate (start as soon as you wake up) Take 1 (one) scoop or pre-workout 30 minutes prior to doing exercise - OPTIONAL Do a warmup that includes dynamic stretching (15 minutes) Complete a small mobility session (15 minutes) for additional stretching Speed ladder recommended (5x – different movements) During Proceed with workout – Scale weight accordingly (if applicable) Focus on technique as much as speed After Stretching & mobility Take 1 (one) scoop of post-workout protein powder (Biosteel brand highly recommended – it is organic powder) - OPTIONAL Hydrate before going to bed FORMAT DEFINITIONS AMRAP – As many rounds as possible. Your score is the number of rounds in the time cap given. FOR TIME – Your final score is the time in which you complete the workout as written. TABATA – 20 (twenty) seconds work, 10 (ten) seconds rest for 8 rounds, per movement. Final score is minimum number of reps obtained per movement. CHIPPER – Complete 1 (one) round of the workout listed. Total amount of time is takes is your score. EMOM – Every minute on the minute. Complete the number of reps/movement listed. Final score is total number of reps/max weight achieved. DECK OF CARDS – Each suit represents a movement. Complete the number of reps as listed on the card. Face cards are pre-determined rest periods. Final score is the total time it takes. FOR REPS – Calculate the number of reps in the time cap per movement. The total numbers of reps per movement is your final score. FOR ROUNDS – Complete as many rounds as possible in the time cap given.

MAY 2016

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

2 LOWER AMRAP

3 UPPER & SKILLS For rounds

4 CARDIO Chipper

5 INTERVALS

6 CORE & SKILLS Deck of cards

7 ENDURANCE 5km

8 REST

9 LOWER For time

10 UPPER & SKILLS For reps

11 CARDIO Tabata

12 INTERVALS

13 CORE & SKILLS For reps

14 ENDURANCE 5km

15 REST

16 LOWER Tabata

17 UPPER & SKILLS Deck of cards

18 CARDIO For time

19 INTERVALS

20 CORE & SKILLS For rounds

21 ENDURANCE 5km

22 REST

23 LOWER Chipper

24 UPPER & SKILLS EMOM

25 CARDIO AMRAP

26 INTERVALS

27 CORE & SKILLS AMRAP

28 ENDURANCE 5km

29 REST

30 LOWER EMOM

31 UPPER & SKILLS Chipper

JUNE 2016

Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1

CARDIO For rounds

2 INTERVALS

3 CORE & SKILLS For time

4 ENDURANCE 5km

5 REST

6 LOWER Deck of cards

7 UPPER & SKILLS Tabata

8 CARDIO For reps

9 INTERVALS

10 CORE & SKILLS Tabata

11 ENDURANCE 7.5km

12 REST

13 LOWER For reps

14 UPPER & SKILLS For time

15 CARDIO Deck of cards

16 INTERVALS

17 CORE & SKILLS Chipper

18 ENDURANCE 7.5km

19 REST

20 LOWER For rounds

21 UPPER & SKILLS AMRAP

22 CARDIO EMOM

23 INTERVALS

24 CORE & SKILLS EMOM

25 ENDURANCE 7.5km

26 REST

27 LOWER AMRAP


29 CARDIO Chipper

30 INTERVALS

JULY 2016

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1

CORE & SKILLS Deck of cards

2 ENDURANCE 7.5km

3 REST

4 LOWER For time


6 CARDIO Tabata

7 INTERVALS

8 CORE & SKILLS For reps

9 ENDURANCE 7.5km

10 REST

11 LOWER Tabata

12 UPPER & SKILLS Deck of cards

13 CARDIO For time

14 INTERVALS

15 CORE & SKILLS For rounds

16 ENDURANCE 7.5km

17 REST

18 LOWER Chipper

19 UPPER & SKILLS EMOM

20 CARDIO AMRAP

21 INTERVALS

22 CORE & SKILLS AMRAP

23 ENDURANCE 10km

24 REST

25 LOWER EMOM

26 UPPER & SKILLS Chipper

27 CARDIO For rounds

28 INTERVALS

29 CORE & SKILLS For time

30 ENDURANCE 10km

31 REST

AUGUST 2016

Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1

LOWER Deck of cards

2 UPPER & SKILLS Tabata

3 CARDIO For reps

4 INTERVALS

5 CORE & SKILLS Tabata

6 ENDURANCE 10km

7 REST

8 LOWER For reps

9 UPPER & SKILLS For time

10 CARDIO Deck of cards

11 INTERVALS

12 CORE & SKILLS Chipper

13 ENDURANCE 10km

14 REST

15 LOWER For rounds

16 UPPER & SKILLS AMRAP

17 CARDIO EMOM

18 INTERVALS

19 CORE & SKILLS EMOM

20 ENDURANCE 10km

21 REST

22 LOWER AMRAP


24 CARDIO Chipper

25 INTERVALS

26 CORE & SKILLS Deck of cards

27 ENDURANCE 10km

28 REST

29 LOWER For time


31 CARDIO Tabata

MONDAYS – LOWER

Type Movements AMRAP Time cap: 20:00

10 Back squats (65lbs) 20 Weighted lunges (30lbs total) 30 Box jumps

FOR TIME 5 rounds

5 Front squats (55lbs) 10 Pistols 30 Air squats

TABATA 8 rounds; per movement 20 seconds work, 10 seconds rest

Overhead squats (55lbs) Lunges Wall sit

CHIPPER Total time it takes is your final score

50 Broad jumps 50 Walking Lunges 50 Box jumps 100 Air squats

EMOM (Every minute on the minute) Time cap: 24:00

1 min: 5 Back squats (65lbs) 2 min: 5 Squat cleans (55lbs) 3 min: 5 Overhead squats (65lbs) Etc

DECK OF CARDS Complete the deck

Hearts - Back squats Aces – Static walking lunges Clubs - Overhead squats (55lbs) Diamonds – Box jumps Jack - 30 seconds rest Queen - 45 seconds rest King – 1 minute rest

FOR REPS Calculate total number of reps per movement

3 min Overhead weighted lunges (30lbs total) 3 min Pistols 3 min Wall sit 3 min Air squats 3 min Broad Jumps

FOR ROUNDS Time cap: 20:00

5 Front squats (55lbs) 20 Box jumps 5 Overhead squats (55lbs) 20 Walking lunges

TUESDAYS – UPPER

Type Movements FOR ROUNDS Time cap: 20:00

5 Assisted pull ups 20 Wall balls (10lbs, 8ft) 5 Bench press (45lbs) 20 Decline push ups


3 min Strict press (35lbs) 3 min Dips 3 min Push ups 3 min Assisted pull ups 3 min Wall balls (10lbs, 8ft)


Hearts – Bench press (55lbs) Aces – Decline push ups Clubs – Strict press (35lbs) Diamonds – Dips Jack - 30 seconds rest Queen - 45 seconds rest King – 1 minute rest

EMOM Time cap: 24:00

1 min 5 Bench press (45lbs) 2 min 5 Strict press (35lbs) 3min 10 Wall balls (10lbs, 8ft) Etc

CHIPPER Total time is takes is your final score

50 Push ups 50 Dips 50 Assisted pull ups

TABATA 8 rounds; per movement 20 seconds work, 10 seconds rest

Bench press (45lbs) Strict press (35lbs) Assisted pull ups

FOR TIME 5 rounds

5 Decline push ups 10 Dips 20 Wall balls (10lbs, 8ft)

AMRAP Time cap: 20:00

10 Strict press (35lbs) 20 Hand-release push ups 30 Wall balls (10lbs, 8ft)

WEDNESDAY – CARDIO

Type Movements CHIPPER Total time is takes is your final score

50 Double Unders (or 150 singles) 50 Jump squats 50 Weighted ball slams (10lbs) 50 Burpees

TABATA 8 rounds, per movement. 20 seconds work, 10 seconds rest

Burpees Sprint Bear Crawl

FOR TIME 5 rounds

5 Hill sprint 10 Weight carry (40lbs) 20 Mountain Climbers


10 Hill sprints 20 Double unders (3x singles) 30 Ball slams (10lbs)


5 Double unders (3x singles) 20 Mountain climber 5 Weighted hill sprint (25lbs) 20 Jump squats


3 min Bear crawl 3 min Burpees 3 min Broad jumps 3 min Hill sprint 3 min Ball slams (10lbs)


Hearts – Burpees Aces – Deadlifts (75lbs) Clubs – Mountain climber Diamonds – Jump squats Jack - 30 seconds rest Queen - 45 seconds rest King – 1 minute rest


1 min 5 Deadlifts (75lbs) 2 min 5 Split Jerks (55lbs) 3 min 10 Kettle Bell swings (25lbs) Etc

THURSDAY – INTERVALS

Type Interval Time cap/# of reps

Running 1 minute jog, 1 minute sprint 20:00 Hill sprint (100m) 1 sprint, walk down, repeat 20 sprints Treadmill 1 min 75%, 1 min sprint 20:00 Stairs 1 stairs sprint, walk down, repeat 20 stair sprints Biking 1 min 75%, 1 min sprint 20:00 Spinning 1 min 75%, 1 min sprint 20:00 Rowing 1 min 75%, 1 min sprint 20:00 Swimming 1 min 75%, 1 min sprint 20:00 *There is no obligational intervals for this day. The player can choose which movement they would like to do.

FRIDAY – CORE Type Movements


1 min 40 Russian twists (1 rep = both sides) 2 min 20 seconds Plank 3 min 10 Superman’s Etc


Hearts – Russian twists (1 rep = both sides) Aces – Sit ups Clubs – Leg raises Diamonds –Front plank Jack – Right side plank Queen – Left side plank King – 1 (one) minute rest


3 min Supermans 3 min Left raises 3 min Windshield washer sit up 3 min Russian twists (1 rep = both sides) 3 min Weighted sit-ups (10lbs)


Plank walk (10x each direction) 15 Sit ups 15 Superman’s


5 V-ups 10 Weighted Russian twists (10lbs) (1 rep = both sides) 10 Windshield washers

FOR TIME 5 rounds

10 Leg raises 10 Sit ups 10 Superman’s

TABATA 8 rounds, per movement. 20 seconds work, 10 seconds rest

20 sec Plank 20 sec Left side plank 20 sec Right side plank

CHIPPER Total time is takes is your final score

50 Sit ups 50 Leg raises 50 Superman’s 50 Weighted Russian twists (25lbs) (1 rep = both sides)

SKILLS

Movements Movements Movements MovementsSpeed ladder (10x, different movements)

Speed ladder (10x, different movements)



Skater strides (10x) Skater strides (25lbs, 10x 50m)

Skater strides (25lbs, 10x50m)

Skater strides (25lbs, 10x uphill)

Quick starts (10x) Hurdles (10x)




Triangle stickhandling (8min)




Shoot 100 pucks Ball juggling (8min, as many reps as possible)




Reflex tennis balls (30x)




Bungee side shuffle (5x each side) Balance board

Bungee side shuffle (5x each side) Balance board

Bungee side shuffle (5x each side) Balance board with stickhandling

Bungee side shuffle (5x each side) Balance board with stickhandling

Exercise ball toss (20x)




Zig zag sprints (10x, forward, backwards, side shuffle & crossover)

Zig zag sprints (10x, forward, backwards, side shuffle & crossover)

Zig zag sprints (10x) Cone shuffle (10x)

Zig zag sprints (10x) Cone shuffle (10x)

*Choose different skills each time*

SATURDAYS – ENDURANCE

Type Distance Running 5km 7.5km 10km Treadmill 5km 7.5km 10km Biking 5km 7.5km 10km Spinning 5km 7.5km 10km Rowing 5km 7.5km 10km Swimming 5km 7.5km 10km

*There is no obligational endurance for this day. The player can choose which movement they would like to do.

MOVEMENT DESCRIPTIONS

LOWER

Air squat

Back squats

Front squat

Overhead squat

Pistol

Break parallel when descending (hips below knees) and keep your head and chest up. Keep your weight on your heels and drive your knees outwards when ascending. Fully extend at the top.

Break parallel when descending (hips below knees). Drive knees outwards when ascending, and keep weight on your heels. Fully extend at the top.

Break parallel when descending (hips below knees) and keep your head and chest up. Keep your elbows up. Drive knees outwards when ascending, and keep your weight on your heels. Fully extend at the top.

Break parallel when descending (hips below knees) and keep your head and chest up. Lock your arms out. Drive knees outwards when ascending, and keep your weight on your heels. Fully extend at the top.

Lunges (Normal, weighted, overhead)

Box jumps

Wall Sit

1 leg at a time. Break parallel when descending (hips below knees) and keep your head and chest up. Do not let your other foot touch the ground. You can use a wall or grab the end of your foot for balance. Drive knees outwards when ascending, and keep your weight on your heels. Fully extend at the top.

Back knee touches the ground, front knee does not go pas your toes. Keep your head and chest up. Fully extend at the top.

Two-foot jump on to the box and land with two feet. Fully extend your hips at the top. You can swing your arms for momentum.

Sit on the wall at a 90 degree angle. Keep hands off of your legs.

Broad Jump

Two foot jump, you can swing your arms for momentum. Land on two feet.

Burpee broad jump: Do a burpee after each jump. Repeat.

UPPER Assisted pull ups

Wall balls

Bench Press

Strict press

Use a tension elastic, wrap it around the bar and place one foot inside the bottom of the loop, the other on top. Fully extend arms at the bottom with a forward facing grip. Pull up until your chin reaches over the bar.

Break parallel when descending (hips below knees) and keep your head and chest up. Keep your weight on your heels and drive your knees outwards when ascending. Explode at the top and throw the ball to hit the target.

Keep arms shoulder width apart. Descend and touch your chest. When ascending fully extend and lock your arms out.

Hands shoulder width apart. Keep your weight on your heels and press the weight upwards. Do not bounce.

Push ups

Dips

Hands shoulder-width apart, and elbows locked to your side. Bring your body flat to the ground, and push up with your arms locking out at the top. Avoid “snaking”, meaning do not bring your chest up before the rest of your body. Bring your whole body up at the same time. You can scale to your knees if needed. Hand release push ups: Bring your body flat to the ground, release your hands once. Push up with your arms locking out at the top. Decline push up: Touch your head to the ground, and push up with your arms locking out.

Drop down to a 90 degree angle. Push up and extend your arms fully at the top.

CARDIO Double unders

Jump Squats

Weighted ball slams

Burpees

Skipping, except the rope passes under two times instead of one. To scale, it is three times the singles.

Break parallel when descending (hips below knees) and keep your head and chest up. Keep your weight on your heels, drive your knees outwards when ascending and explode to the top.

Bring the ball above your head, and use your arms and your core slam it to the ground as hard as possible. Pick up the ball and repeat.

Stand upright then drop flat to the ground. Propel yourself upright by bringing in your legs. Jump and clap your hands at the top.

Bear Crawls

Mountain climbers

Walk on all fours. Do not bear crawl on your knees or elbows.

Start in a plank position. Alternating legs, touch your knee to your same-side elbow in a continuous movement.

Deadlifts

Split jerks

Kettlebell Swings

Knees slightly bent, but not over the bar. Chest up, use your back and legs to pull the weight up. Fully extend at the top.

Balance the bar on your chest, elbows up. Slightly bend your knees, and drive the weight up. In the same movement, drop down, catching the weight, and locking your arms out. Fully extend at the top.

Knees slightly bent, swing your hips to propel the kettlebell upwards. To complete the movement, make sure the bottom of the kettlebell is facing the ceiling.

CORE Russian twists

Plank

Supermans

Sit ups

Leg raises

Leaning back with knees bent and feet off the floor. Rotate left and right, touching the floor each time. If you have a weight, make sure the weight touches.

Elbows and arms facing forward and toes on the ground. Make sure your body is parallel and makes a straight line.

Side plank: Elbow and arm perpendicular to your body and put your weight on the outside of same-side foot. Remain parallel.

With your body flat on the ground facing down, raise both legs and arms at the same time in an upward position.

Lay flat on your back. Sit up and touch your toes to complete the movement. Repeat.

Lay flat on your back with your hands under your gluts. Raise both legs at the same time until the bottom of your feet are facing the ceiling. When repeating the movement, do not touch the ground.

Windshield washer

Lay flat on your back with your hands extended to the side. Start with your legs and soles of your feet facing towards the ceiling, and rotate left to right, touching the ground each time.

SKILLS Speed ladder

Skater strides

Quick starts

Make sure you do not bounce; try to stay at the same level. Be creative! Forwards, backwards, sideways, crossovers, etc.

Swing arms forward to back, not left to right. Look for distance more than width when jumping.

Stand upright. Let your body slowly fall forward, and at the last possible second take 5 quick sprint steps.

Hurdles

Triangle stickhandling

Ball control

Reflex – Tennis balls

Bungee side shuffle

Be creative! 1 foot jumps, 2 feet, forward, sideways, backwards, etc.

Have a fourth puck and stickhandle around three pucks set in a triangle. Start with a large space between the three, then reduce the space as you get more and more comfortable. You can eventually try exchanging pucks on the fly as well.

Be creative! Juggle a ball hockey ball on your stick. Try to beat your best record, or juggling on your back hand, on the neck of the stick, etc. Once you get comfortable, try this with a puck.

Find a partner. Face away from your partner, when they say “go”, quickly turn and catch the tennis ball tossed. You can throw the ball quicker as you get more comfortable.

Find a bungee cord, attach it around your waste. Side shuffle slowly and avoid bouncing (keep your head and shoulders the same distance off the ground, in a straight line). Once you get comfortable, increase the speed.

Balance board With stickhandling

Exercise ball balance With ball toss

Zig Zag sprints

Balance on the board as long as possible. Once you get comfortable, try either air squats, bouncing a golf ball, or stickhandling a ball.

Balance on the exercise ball in a secure area if you need to bail out. Once comfortable, try either air squats or have a partner toss you a light ball (example soccer or basketball), back and forth. Avoid bouncing. Try to stay at the same level.

7 cones placed in a zig-zag pattern. Go forwards, backwards, crossovers and side shuffle. Either stop and start or do tight turns around the cones.

MOBILITY & EQUIPMENT NEEDED Voodoo floss – Wear no longer than 3 minutes at a time. Reduces the flow of negative liquids to your muscles. Foam roll – Excellent for warming up and loosening tense muscles. Elastic bands – With high-tension (50lbs or more). Great for pulling and stretching muscles the extra few inches. Additional: Jacknobber, massage stick, lacrosse ball, etc. Pre-workout – Prewod – preworkout matrix; 800g, value $49.99 + tax Post workout - Biosteel – advanced recovery formula; 3lbs, value $69.99 + tax Equipment:

- Access to a barbell & squat rack - Weighted plates - Box (21”) - Elastic resistance band - Weighted ball (10lbs) - Skipping rope - Kettle Bell (26lbs) - Speed ladder - Hurdles - Pucks - Ball hockey ball - Tennis balls - Balance board - Exercise ball - Cones - Deck of cards

Documents

Summer training programccmha.goalline.ca/.../t985/ramblers_training_program.pdf2016 SUMMER TRAINING PROGRAM Updated May 3rd, 2016 Program written by Monika Cormier Property of the