Faulkner Men's Baseketball

Faulkner Men's Baseketball

SQUAT LADDER

10 RACKS BACK SQUAT MONDAY & FRONT SQUAT WEDNESDAY *adjust the weight accordingly if the athletes look like they are unable to perform with good technique. At some point athletes should be able to get under the bar and start off the safety bar racks and do a touch and go.

3 ROUNDS #superset with 5 BAR DIPS and ONE LEGGED SQUATS 3 each leg off of benches to be used as a stretch for the hip flexors and hamstrings. 

  1. RACK 95# FULL RANGE OF MOTION 5 REPS
  2. RACK 115# FULL RANGE OF MOTION 4 REPS
  3. RACK 135# ABOVE PARALLEL          3 REPS
  4. RACK 165# LITTLE HIGHER                 3 REPS
  5. RACK 185# LITTLE HIGHER                3 REPS
  6. RACK 205# LITTLE HIGHER               3 REPS
  7. RACK 225# LITTLE HIGHER               3 REPS
  8. RACK 275# LITTLER HIGHER             3 REPS
  9. RACK 315# at this point athlete should have hips slightly back short range squat for 3 reps and 3 calf raises
  10. RACK 335# *same thing very short range of motion 3 reps and 3 calf raises

TIME REMAINING

135# 50 REP BENCH PRESS 

50 WALL BALLS #after every 30 seconds every athlete has to do 10 sit-ups and then chip away at the wall balls again.  The 1st set will be a lot of wall balls but after they start doing sit-ups they won't be able to accomplish so many and will have to focus on getting done with the sit-ups faster.

GOOD LUCK FAULKNER ATHLETES

GOOD LUCK FAULKNER ATHLETES

GREAT TRAINING WITH YOU THIS YEAR.  ENJOY THE SUMMER WORKOUTS AND CONTINUE TO BUILD AND MATURE THROUGH CHRIST IN ALL THINGS!

Faulkner Men's soccer Fridday

Backsquat 1x10@95# 1x7@115# 3x3@135#
Frontsquat 4x5@95lbs 2x3@115
Bench press 50 reps@95#or135#
Lunge squat 4x5 @65#or95lbs

50 sit-ups
5 pull ups/5 toes to bar or knee to elbows
40 Sit-ups
5 pull ups/5 toes to bar or knee to elbows
30 sit ups
5 pull ups/5 toes to bar or knee to elbows
20 sit ups
5 pull ups/5 toes to bar or knee to elbows
10 sit ups
5 pull ups/5 toes to bar or knee to elbows

Friday Men's Basketball

W.U.

5 minutes of complete 5 rounds or more

  • 20 Air squats
  • 20 Push ups

Workout

  • Back Squat 30 reps with (95lbs)
    • 5x3 (175lbs-245lbs)
  • Front Squat 30 reps with (95lbs)
    • 4x5 (115lbs-185lbs)
  • Bench Press 4x5 with (165lbs-225lbs)
  • Plyometric Push Ups 4x10…use a stack of plates

Gun Shop 5 rounds of 10 reps 45# plate

  1. Biceps
  2. Triceps
  3. Pullovers
  4. Presses
  5. Upright Row

Cone Drills

  • Box
  • L cone

Stretch

  • 2 min Quad Stretch
  • Hamstring Stretch
  • Groin Stretch and Claves and shoulders

Thursday Basketball

W.U.

4 laps around gym

Shoulder Circuit 15 reps each movement 5lbs weights

Workout

  • Back Squat                             20 reps with 65lbs
  • Back Squat                             20 reps with 95lbs
  • Back Squat                             20 reps with 135lbs
  • Front Squat                             20 reps with 95lbs
  • Front Squat                             20 reps with 115lbs
  • Front Squat                             20 reps with 135lbs
  • Bench Press                            50 reps with 135lbs
  • NFL Push Ups Dips and Push ups             7,7,6,6,5,5,4,4,3,3,2,2,1,1,
  • Jumping Pulling ups                        150
  • ABS        50 flutter kicks 50 situps 50 weighted sit ups 25lbs

Tuesday Men's Basketball

Workout

  1. 4x5                 Split Jerks Behind the Neck
  2. 30 reps           Overhead Squat with the Bar or light weight
  3. 4x5                 Hang Cleans (Catch Bar in full squat Position) off of benches
  4. 4x5                 Lunge Squats/Super set with One leg squat off of bench
  5. 4x5                 Dead Lifts Medium Heavy  80% 

EMOM 7 Minutes Partner

20 reps you must switch after 5 reps 

 Burpees

 

Monday women's softball

Four laps
Shoulder circuit 15 reps
10 jumping jacks
10 steel jacks
10 crisscross Jacks
10 little pogo 10 high pogo
15 air squats
25 sit ups
10 iron Cross
Gather around for a group meeting to discuss remainder of training before every game

Monday Basketball

W.U.

  1. 4 Laps
  2. 10 Jumping Jacks
  3. 10 Seal Jacks
  4. 10 Criss Cross Jacks
  5. 10 Low Pogo
  6. 10 High Pogo
  7. 10 Body Squats
  8. 10 Gate Swings
  9. 10 Fast Feet and squat at the end and hold

Back Squat 

  • 1x10 @ 60%
  • 1x8 @  65%
  • 1x5 @  70%
  • 1x3 @  75%
  • 1x1 @  85%
  • 3x7 @ 65%

Front Squat

  • 5x3 @ 165#

Bench Press/ Plyo Push ups create 2 stacks of the bumper 45lb plates push up out of the middle and jump up onto the stacks of plates

  • 1x5 @ 135#/ 7 reps on plyo push ups
  • 1x5 @ 135#/ 6 reps on plyo push ups
  • 1x5 @ 135#/ 5 reps on plyo push ups
  • 1x5 @ 135#/ 4 reps on plyo push ups
  • 1x5 @ 135# 3 reps on plyo push ups
  • 1x5 @ 135# 2 reps on plyo push ups
  • 1x5 @ 135# 1 reps on plyo push ups

Russian Twist with 35# plate

  • 50 reps 1 lap
  • 40 reps 1 lap
  • 30 reps 1 lap
  • 20 reps 1 lap
  • 10 reps 1 lap

3 Rounds of 10 reps

  • GHD Sit-ups
  • GHD Hypers
  • Pull-Ups
  • Dips

Stretch

  • Hamstrings right over left and hurdler stretch
  • Quads 2 min wall stretch 
  • Arms
  • Calves and Achilles 
  • Groin ex. iron cross 10 reps

 

 

Monday Volleyball

Monday Volleyball

W.U.

  • 4 Laps
  • Iron cross 15 each side
  • Shoulder Circuit 15 reps
  • 30 seconds arm circles forwards
  • 30 seconds arm circles backwards
  • 20 Air Squats
  • 20 Gate Swings
  • 1 minute squat hold tall back 

Workout

  • 30 Power Cleans @ 65#
  • 30 Power Cleans @ 85#
  • 10 Squat Cleans @ 95#-115#
  • 5  Squat Cleans @ 100#-125#
  • 3 Squat Cleans @ 100#-135#
  • 2 Squat Cleans @ 100#-165#
  • 1  Squat Clean  @ 105#-175#

ABS 10 different abs for 25 reps

  • 10x25 

Plyo Push ups and dips

  • 7,7,6,6,5,5,4,4,3,3,2,2,1,1

Stretch

  • lower back 
  • hips
  • quads

 

 

Thursday Volleyball

WU
50,40,30,20,10
Sit-ups
1 lap

Workout
5x3 Back squat
5x3 Front squat
4x5 Bench Press

10,9,8.7.6.5,4,3.2.1
GHD hypers
GHD Sit-ups
12# Wall Ball

Men's basketball Thursday

WU
4 laps

With bar 5 rounds
15 seconds if each movement
Push Press
Overhead Squat
Good Mornings
Front Squat

Workout
Backsquat 10reps 95# 8rep 115# 5 reps 135# 3reps@165#
50 reps Bench Press least amount of sets
Lunge Squats with 95#

7 rounds
3 BackSquats @185#
3 double Jumps over benches

3 rounds
15 GHD Hypers
10 Pull ups
10 Dips


Friday Men's Basketball

4 laps

Shoulder Circuit 15 reps

5 Rounds of 15 seconds of each movement

  1. Jumping Jacks
  2. Air Squats
  3. Good Mornings
  4. Push-ups

Workout

4x5 Back Squats @135#, 165#, 185#

50 Rep 135 Bench Press least amount of sets as possible

3x10 Straight leg deadlift @115#

Ladder

Thursday Woman's Basketball

W.U.

4 Laps around gym

shoulder circuit 15 reps

5 rounds for 15 seconds of each movement

  1. Jumping Jacks
  2. Air Squats
  3. Push-Ups
  4. Sit-ups

Workout

30 minutes Every Minute on the Minute

1st Minute 5 Power Cleans @65lbs *with a full squat

2nd Minute 10 Push Ups/10 sit-ups

3rd Minute 5 Jumping Pull-ups/5 Jumping Bar Dips

 

Wednesday Volleyball

W.U.
4 Laps

1 min sit-up hold
25 reps
1 min plank
25 reps
1 min squat hold
25 reps
1 min arm circles forward
1 min arm circles backward

Workout EMOM 21 min.
10 hang cleans with 65# off of bench or suspended
20 sit-ups
5 pull-ups/5 dips

5 min AMRAP
20 air squats
10 push ups

Catch an object

Wednesday Men's Soccer @7:30pm

Workout

Power Clean Progression

3x3 Power Shrug from the ground

3x3 Hang Shrug

3x3 Power Clean

3x3 Full Clean

3x3 Hang to Power

3x3 Hang to Full Squat Clean

 

Suicide Progression

  1. Shuffle
  2. Karaoke
  3. Cross Run
  4. Back Peddle Sprint
  5. Sprint Sprint

 

Softball Wednesday 16th Pre Workout before William Carey

4 laps

Ladder Workout

Shoulder Circuit 15 reps

Workout

  1. 4x2 Power Cleans @65#,95#
  2. 4x2 Back Squat Medium Light stretch pause squat for 3 seconds
  3. 30 reps Close Grip Bench Press@75#s
  4. 2 sets of 15 russian twists w/25# plate 15 sit-ups 

Pre game Cool down

 

Tuesday Men's Basketball at 3:15pm

Max Power Clean

Warm up set

  • 1st set @95# for 5
  • 2 set @115# for 3
  • 3 set @135# for 2x2
  • 4 set @145# for 1
  • 5 set @155# for 1
  • 6 set @165# for 1
  • 7 set @175# for 1
  • 8 set @185# for 1
  • 9 set @195# for 1
  • 10 set @205-215lb for 1

Workout Every Minute on the Minute (EMOM) FOR 18 Minutes

  • 1st minute 5 Power Cleans @95#
  • 2nd minute 10 push-ups/10 sit-ups
  • 3rd minute 5 Pull-ups/5 dips

 

Faulkner Woman's Soccer

W.U.

4 laps

Workout

50 Back Squats @75#'s

30 minutes every 2nd Minute for 30minutes = 15 rounds

  1. 6 Plate Swings
  2. 10 Lunge Switches (front foot lands on top of plate)
  3. ladder Drill

Faulkner Men's Soccer Monday Night 7:30pm

30 MINUTES EVERY 2 MINUTES ON THE MINUTE = 15 ROUNDS

6 PLATE SWINGS 25#,35#,45#

10 LUNGE SWITCHES *(front lands on top of plate)

SPRINT FULL COURT AND BACK