WAG Year long conditioning plan

[jstargym]

Any coaches out there have good year long condition plans. (Pre season, comp Season and post season) anything would help thank you.

 

[wgagym]

John Geddart has a good one and I think he sells it? Or at least a guideline of some kind. If you go to his website you should find something.

 

[GymCoachR2]

Don't quote me on this, but I believe this is, or at least is a variation of an old one John Geddert put out.

CONDITIONING PROGRAM
PHASE 1- July and August


1) LEGS- Day 1-3
2/12 Roll and Jumps (onto ELEVATED SURFACE)-ADD HEIGHT
3/10 Squat Jumps ( Up onto Elevated Surface)-ADD HEIGHT
2/10 Vertical Jumps- For height, reach for target line
2/5 Standing Back Tucks ( ELEVATED if possible)
5 Full Sprints- Soccer area


2) STOMACH- Day 1-3
2/25 Twisting Crunchers- Hands behind head, elbow to opposite knee- Add 5 lbs
2/12 Stalder Leg Lifts
2/10 Hollow Rock to High Candle and HOLD
2/10 Arch to Hollow Rolls- arms fully extended
2/12 Leg Lifts – For SPEED


3) ARMS- Day 2-4
2/7 Press Handstands- Pike up against the wall ( unless they can press by themselves)
2/15 Clapping Push Ups- Hollow Body- ( Feet Elevated)
2/15- Dips Hops- Max slant
2/12 90 Degree HSPU From NECK- rounded back, full ROM
2/10 Wide Arm Pull Ups- to the NECK


4) BACK, HAMSTRINGS, CALVES, WRISTS -
2/50/50/50 Toe Rises- ( 50 Forces arch SLOW- 50 Fast POPPING-50 punches
2/15 Side Sit Ups ( hold for 10 on last rep- ABOVE HORIZONTAL)
2/15 Sag to Hollow- Feet elevated-
2/10 Popping Single Leg Hips Lifts- Thrust and change legs
2 Minutes Total Time- Handstand Holds- Count 1001-1002 and total 2 minutes of hold time.






CONDITIONING PROGRAM
PHASE 2- Sept and October


1) LEGS- Day 1-3
3/12 Roll and Jumps- Up onto Red Blocks
3/10 Squat Jumps – Up onto Red Blocks
2/10 Long Jumps- For distance, connected with no stopping in between
3/25 Tuck Jumps- Side to Side OVER ELEVATED OBJECT
3/50 Straight Jumps- Quick punching action


2) STOMACH- Day 1-3
2/15 Uphill Sit Ups- On Beam
2/20 Leg Lifts- From L to compression, on BRS
2/1 FX Leg Slides on Frisbee
2/10 Partner Leg Throws- Straight arms
STOMACH CURCUIT- 30 second hollow hold/ 30 second hollow rock/ 30 second Hollow side to side/ 10 Side roll to hollow L and R, 15 V – Ups, 25 Speed crunchers.


3) ARMS- Day 2-4
2/7 Press Handstands
3/20 Push Ups- Hollow Body- Feet elevated and chest must touch floor, panel mat
3/15 Dips- Thumbs to arm pits for full range of motion
3/12 90 Degree HSPU- rounded back, full ROM
2 – 1 Minute Handstands
2 Rope Climbs-


4) BACK, HAMSTRINGS, CALVES, WRISTS -
2/15 Reverse Twisting Sit Ups- Up and twist L/R 45 above horizontal.
3/10 Hamstring Push Ups
2/25 Arch Rocks
2/12 Reverse Leg Lifts- with weight between feet
BUTT CURCUIT- 25 each of knee to chest and extend/ straight leg lifts to 45 degrees above horizontal/ straight leg circle with leg above horizontal/ straight leg horizontal swings/ bend knee side lift, straight leg side lift and end with 10 second holds back high/ back horizontal and side horizontal.




CONDITIONING PROGRAM
PHASE 3- CONVERSION PHASE
Nov, Dec, Jan




1.) LEGS- (Quickness)
Plyometric Training
3 Passes Rabbit
75 single leg toe raises
8/20 sec Mountain Climbers
3/30- Double Board rebounds- to 8â€￾ mat stick finish
2- Dot Box- for speed




2.) STOMACH- (SPEED)
2/15- Hollow Hip Lifts
3/12- V- Ups – With Ball between feet- Do not drop the ball
2- 1 Minute- Ball Push Up Holds, Feet on Ball
10- Ball Push Ups- Hands on Ball, Feet elevated on stable surface
3/12 Leg Lifts- ( Timed- must do in 17 seconds)


3.) ARMS-
3/10- Clapping Push Ups- IF hands do not CLAP- add a set ( Max 5 sets)
2- Piked Rope Climbs- with foam block- Drop it = 4
2- Passes- Dip Travel- Slanted P-Bars
3/8 Press Handstands
2 Passes- Handstand Walks- Fall or break form = 4


4.) BACK, HAMS, AND CALVES
3/12 Reverse Leg Lifts- With foam block and form
3/12- Reverse Leg Kicks- with Ankle Weights- explosive
3/12- Side Sit Ups- With foam block- fully extended
2- 1 Minute- Handstands with foam block
3/30 Arch Rocks with foam block fully extended




CONDITIONING PROGRAM
PHASE 4- MAINTENANCE


Competitive Season


The maintenance phase is used to allow the body to concentrate on the fine tuning of the routines while at the same time maintaining an adequate amount of strength. This also is somewhat of a rest for the body so in fact the athlete will have more energy and feel stronger at the time of the competition.


1.) Legs-
2-1:30 Minute Sprints/ Tuck Jumps
2/10 Squat Jumps- Up onto Elevated surface
2- 30 Second Straight Jump- ( rabbit punches)
1-10 single leg roll and jumps


2.) Stomach-
1/15 uphill sit ups ( hold for 10 seconds on last rep.)
2/15 v-ups (elbows at ears)
2/10 Leg lifts ( knees straight and all the way to the bar)
Hollow rock/ cruncher circuit- (30sec. hollow hold, followed by 15 crunchers, followed by 30 sec. hollow rock, followed by 15 crunchers)
2/25 twisting sit ups ( opposite elbow to knee)


3.) Arms-
2/12 90 degree HSPU ( ankles only on the elevated surface)
2/10 pull ups
2/15 Push ups ( feet elevated, hands closer than shoulder width)
2/10 SAPs ( Straight arm pulls with weight)


4.) Back, Hamstrings, Calves
1/25 reverse sit ups ( elbows behind the head, lift to strong hyperextension)
2/10 hamstring push ups ( hook feet under mat, slowly lower down to hands)
1/25 single leg toe rises ( on elevated surface, full ROM.)
2/25 arch rocks (large ROM)


This program should reduce the time by 15 minutes. Use the extra for other weaker events.