Advanced Strength Program 3 Blocks
Uploaded by
Tj NewsomAdvanced Strength Program 3 Blocks
Uploaded by
Tj Newsom\
MINNESOTA
Dynamic Warmup Level 1B Strength Prep Leg 1 Dynamic Warmup Level 1B Strength Prep Leg 10 Short Hurdle Workout Strength Prep Leg 5
Dynamic Jogging Agility Drills Dynamic Jogging Agility Drills Dynamic Jogging Agility Drills
PREP
PREP
PREP
Dynamic Walking Dynamic Walking Dynamic Walking
STRENGTH
STRENGTH
STRENGTH
Vestibular system Training Vestibular system Training Vestibular system Training
Nerve Glide Z health Pre-Partner Balance Stick Fighting 2 X 6, Pre Squat Nerve Glide Z health Pre-Partner Balance Stick Fighting 2 X 6, Pre Squat Nerve Glide Z health Pre-Partner Balance Stick Fighting 2 X 6, Pre
WARM-UP
WARM-UP
WARM-UP
Roller Iband Post-Shake Fish oil and Vits Roller Iband Post-Shake Fish oil and Vits Squat Roller Iband Post-Shake Fish oil and
Matson, Taylor
Proprioceptive Enhancment Proprioceptive Enhancment Proprioceptive Enhancment Vits
100.0% 100.0% 100.0% 100.0% 100.0% 100.0%
MONDAY 6-Jun-11 13-Jun-11 WENDESDAY 8-Jun-11 15-Jun-11 FRIDAY 10-Jun-11 17-Jun-11
100%
100%
100%
REPS LOAD SETS NOTES REPS LOAD SETS NOTES REPS LOAD SETS NOTES REPS LOAD SETS NOTES REPS LOAD SETS NOTES REPS LOAD SETS NOTES
Neural Speed Tuning T 1 Fly 60 T 1 Fly 60 Hormonal Strain Release T 1 0:6:0:0:6:10 T 1 Neural Speed Tuning T 1 Fly 60 T 1 Fly 60
BACK SQUAT 3 305 - 330 Roll I-band 3 305 - 330 Roll I-band BACK SQUAT 3 305 - 330 Roll I-band 3 305 - 330 Roll I-band FRONT SQUAT 3 240 - 265 Roll I-band 3 240 - 265 Roll I-band
550
550
440
2 360 - 385 Spine Rolls 2 360 - 385 Spine Rolls 2 360 - 385 Spine Rolls 2 360 - 385 Spine Rolls 2 285 - 310 Spine Rolls 2 285 - 310 Spine Rolls
1 440 - 455 Coach Watch 1 440 - 455 Coach Watch 1 440 - 455 Coach Watch 1 440 - 455 Coach Watch 1 350 - 365 Coach Watch 1 350 - 365 Coach Watch
Pair Below 3 400 - 425 6:0:0:0 3 400 - 425 6:0:0:0 Death Ground 1 480 - 510 Rest 1:00 1 480 - 510 Rest 1:00 3 285 - 310 6:0:0:0 3 285 - 310 6:0:0:0
Death Ground 1 480 - 510 Rest 1:00 1 480 - 510 Rest 1:00
Pair Below 3 400 - 425 6:0:0:0 3 400 - 425 6:0:0:0 Death Ground 1 480 - 510 Rest 1:00 1 480 - 510 Rest 1:00 3 285 - 310 6:0:0:0 3 285 - 310 6:0:0:0
Death Ground 1 480 - 510 Rest 1:00 1 480 - 510 Rest 1:00
Pair Below 3 400 - 425 6:0:0:0 3 400 - 425 6:0:0:0 Death Ground 1 480 - 510 Rest 1:00 1 480 - 510 Rest 1:00 3 285 - 310 6:0:0:0 3 285 - 310 6:0:0:0
Death Ground 1 480 - 510 Rest 1:00 1 480 - 510 Rest 1:00
French Contrast 3 400 - 425 6:0:0:0 3 400 - 425 6:0:0:0 Death Ground 1 480 - 510 Rest 1:00 1 480 - 510 Rest 1:00 3 285 - 310 6:0:0:0 3 285 - 310 6:0:0:0
Hurdle Hop 4 4 Height 4 4 Height Iso Release L Press T 3 0:5:0:0:5:10 T 3 0:5:0:0:5:10 Hurdle Hop 3 4 Distance 3 4 Distance
Pair w/NO REST PW / 55 rest/BB/RT Single Leg Single Leg PW / no Rest
SQ Jump Weighted 4 4 0:2:0:0 4 4 0:2:0:0 605 RDL T 485 - 515 3 0:5:0:0:5:10 T 485 - 515 3 0:5:0:0:5:10 USSR Plyo Box 3 4 Pause 3 4 Pause
Pair w/NO REST PW / 55 rest/BB/RT Same Leg Same Leg PW / no Rest Rest
Acc Band Jump Pause 4 4 4 4 Hip FLXor ISO Pull T 3 0:5:0:0:5:10 T 3 0:5:0:0:5:10 Acc Band Jump Pause 3 4 Rest HR 110 3 4 Rest HR 110
4 way neck T 4 0:0:0:0:20:20 T 4 0:0:0:0:20:20 SNGL LG ISO Deadlift T 3 0:5:0:0:5:10 T 3 0:5:0:0:5:10 Iso Ball Grion Sqeeze T 3 0:25:0:0:25:30 T 3
PW / 45 rest/BB/RT 10 sec 2-way 10 sec 2-way PW / 55 rest/BB/RT PW / 35 rest/BB/RT
Wrist Flexion T 4 0:0:0:0:20:20 T 4 0:0:0:0:20:20 Nordic HAM Curls T 3 0:5:0:0:5:10 T 3 0:5:0:0:5:10 Laying ext rotation T 3 0:0:5:0:25:20 T 3 0:0:5:0:25:20
PW / 45 rest/BB/RT Set - Hr 110 10sec E-Limb Set - Hr 110 10sec E-Limb PW / 55 rest/BB/RT Set - Hr 105 Iso Set - Hr 105 Iso PW / 35 rest/BB/RT Set - Hr 115 Set - Hr 115
ANT TIB BND T 4 0:0:0:0:20:20 T 4 0:0:0:0:20:20 90 90 Grion ISO Hold T 3 0:5:0:0:5:10 T 3 0:5:0:0:5:10 Ankle Band Work T 3 5:0:0:0:25:25 T 3 5:0:0:0:25:25
220 DB Walking Lunge T 145 - 155 3 Bands T 145 - 155 3 Bands 550 Glute Bar Lift T 525 - 550 3 0:5:0:0:5:10 T 525 - 550 3 0:5:0:0:5:10 248 DB RDL Shrug T 125 - 135 3 5:0:0:0:25:30 T 125 - 135 3 5:0:0:0:25:30
PW / 45 rest/BB/RT 0:2:0:0:20:20 0:2:0:0:20:20 PW / 55 rest/BB/RT PW / 35 rest/BB/RT
Cuban PRSS INC F8 T 3 0:0:3:0:20:20 T 3 0:0:3:0:20:20 193 SL Reverse Hyper T 185 - 195 3 0:5:0:0:5:10 T 185 - 195 3 0:5:0:0:5:10 Hip Flex Iso Prone T 3 0:25:0:0:25:30 T 3 0:25:0:0:25:30
PW / 45 rest/BB/RT Set - Hr 110 Each Leg Set - Hr 110 Each Leg PW / 55 rest/BB/RT Set - Hr 105 Set - Hr 105 PW / 35 rest/BB/RT Set - Hr 115 Set - Hr 115
Ankle Band Work T 3 0:0:3:0:20:20 T 3 0:0:3:0:20:20 90 90 Glute ISO Hold T 3 0:5:0:0:5:10 T 3 0:5:0:0:5:10 SQ ISO SNGL LG T 3 0:0:0:0:25:30 T 3 0:0:0:0:25:30
550 Glute Bar Lift T 415 - 440 3 3:0:0:0:20:20 T 415 - 440 3 3:0:0:0:20:20 PRTNR Abs T 3 0:5:0:0:5:10 T 3 0:5:0:0:5:10 360 BENCH PRESS FFFF 235 - 125 4 0:0:0:25:35 FFFF 235 - 125 4 0:0:0:25:35
PW / 45 rest/BB/RT PW / 120 rest/BB/RT OC OC
Hip FLX BND Pulls T 3 0:0:3:0:20:20 T 3 0:0:3:0:20:20 90 DB Shoulder Press FFF 65 - 35 3 0:0:0:0:25:35 FFF 65 - 35 3 0:0:0:0:25:35
PW / 45 rest/BB/RT Set - Hr 110 Set - Hr 110 PW / 120 rest/BB/RT
Iso Ball Grion Sqeeze T 3 0:9:0:2:20:20 T 3 0:9:0:2:20:20 Hip Traction 180s 1 belly Breath 180s 1 belly Breath 180 Rev Grip Tri Push FFF 125 - 70 3 0:0:0:0:25:35 FFF 125 - 70 3 0:0:0:0:25:35
Hip Traction 300S 1 Belly Breath 300S 1 Belly Breath GH HANG 120S 1 Relax Mouth 120S 1 Relax Mouth GH HANG 120S 1 Relax Mouth 120S 1 Relax Mouth
Pair w/ No Rest No Rest Pair w/
Partner Leg Walks Partner Leg Walks 120S 1 120S 1
Pair w/ No Rest No Rest Pair w/
GH HANG 60S 1 Relax Mouth 60S 1 Relax Mouth Relax Mouth Relax Mouth Hip Traction 300S 1 Belly Breath 300S 1 Belly Breath
MONDAY NOTES WENDESDAY NOTES FRIDAY NOTES
Athlete Notes Lino Lakes, Minn. (Totino-Grace HS) (Southern Minnesota - NAHL)
Matson, Taylor 9
University of Minnesota Strength and Conditioning © 2007 XL Strength Program Design
Block 1 ECC MH FreCon 2011
MINNESOTA
Neural Speed Tuning Hormonal Strain Release Neural Speed Tuning
BACK SQUAT BACK SQUAT FRONT SQUAT
Matson, Taylor
Death Ground
Pair Below Death Ground
Pair Below Death Ground
French Contrast Death Ground
Hurdle Hop Iso Release L Press Hurdle Hop
SQ Jump Weighted RDL USSR Plyo Box
Acc Band Jump Pause Hip FLXor ISO Pull Acc Band Jump Pause
4 way neck SNGL LG ISO Deadlift Iso Ball Grion Sqeeze
Wrist Flexion Nordic HAM Curls Laying ext rotation
ANT TIB BND 90 90 Grion ISO Hold Ankle Band Work
DB Walking Lunge Glute Bar Lift DB RDL Shrug
Cuban PRSS INC F8 SL Reverse Hyper Hip Flex Iso Prone
Ankle Band Work 90 90 Glute ISO Hold SQ ISO SNGL LG
Glute Bar Lift PRTNR Abs BENCH PRESS
Hip FLX BND Pulls DB Shoulder Press
Iso Ball Grion Sqeeze Hip Traction Rev Grip Tri Push
Hip Traction GH HANG GH HANG
Partner Leg Walks Partner Leg Walks
GH HANG Hip Traction
Block 1 ECC MH FreCon 2011
MINNESOTA
Short Hurdle Workout Strength Prep Upper 3 Short Hurdle Workout Strength Prep Upper 1
Dynamic Jogging Delt Lat Rebound Drop 2x15 Dynamic Jogging EXT Rot Part Shock 2 x 12 Dynamic Jogging
PREP
PREP
PREP
Dynamic Walking Part Balance Fighting 2x 6S Dynamic Walking Face Band Pull Apart 2 x 6 Dynamic Walking
STRENGTH
STRENGTH
STRENGTH
Vestibular system Training Cuban PRSS F8 2 x 6 Vestibular system Training BCK EXT W/ TW 2x6 E-Way Vestibular system Training
Pre-Partner Balance Stick Fighting 2 X 6, Pre Squat Pre-Partner Balance Stick Fighting 2 X 6, Pre Squat
Post - Shake Fish oil and Vit s
Nerve Glide Z health Nerve Glide Z health Nerve Glide Z health
WARM-UP
WARM-UP
WARM-UP
Roller Iband Post-Shake Fish oil and Vits Roller Iband Post-Shake Fish oil and Vits
Pr e- Par t ner Balance St ick Fight ing 2 X 6, Pr e Squat Roller I band
Matson, Taylor
Proprioceptive Enhancment Proprioceptive Enhancment Proprioceptive Enhancment
100.0% 100.0% 100.0% 100.0% 100.0% 100.0%
Tuesday 7-Jun-11 14-Jun-11 Thursday 9-Jun-11 16-Jun-11 Olympic optional 11-Jun-11 18-Jun-11
100%
100%
100%
REPS LOAD SETS NOTES REPS LOAD SETS NOTES REPS LOAD SETS NOTES REPS LOAD SETS NOTES REPS LOAD SETS NOTES REPS LOAD SETS NOTES
360 BENCH PRESS 5 160 - 200 1 P/w-2 Neck 5 160 - 200 1 P/w-2 Neck 360 BENCH PRESS 5 160 - 200 1 P/w-2 Neck 5 160 - 200 1 P/w-2 Neck
Pair w/ Pair w/no Rest
360 BENCH PRESS 3 210 - 235 1 P/w-2 Neck 3 210 - 235 1 P/w-2 Neck 360 BENCH PRESS 3 210 - 235 1 P/w-2 Neck 3 210 - 235 1 P/w-2 Neck
Pair w/ Pair w/no Rest Optional Clean
360 BENCH PRESS 1 280 - 290 1 P/w-2 Neck 1 280 - 290 1 P/w-2 Neck 360 BENCH PRESS 1 280 - 290 1 P/w-2 Neck 1 280 - 290 1 P/w-2 Neck Day 1 workout
360 BENCH PRESS 1,1,1,1 215 - 235 4 Chain 1,1,1,1 215 - 235 4 Chain 360 BENCH PRESS 1,1 305 - 315 4 0:0:0:20 1,1 305 - 315 4 0:0:0:20 320 Power Clean 5 145 - 175 1 5 145 - 175 1
Pair w/rest 30 0:1:0:10 0:1:0:10 Pair w/ Rest 30
360 BENCH PRESS T 70 - 90 4 2oc+1 T 70 - 90 4 oc+1 Med Ball Chest Pass T 4 one arm T 4 one arm 320 Power Clean 3 190 - 210 1 3 190 - 210 1
Pair w/rest 30 0:0:0:0:7:10 0:0:0:0:7:10 Pw/ Rest 30/ SR 180 0:0:0:0:5:10 0:0:0:0:5:10 Pair w/
Delt BO OH Reb Drop 10 4 0:0:0:0:7:10 10 4 0:0:0:0:7:10 Delt BO Lat Reb Drop T 4 0:0:0:0:5:10 T 4 0:0:0:0:5:10 320 Power Clean 1 250 - 255 1 1 250 - 255 1
126 DB INCLINE BENCH T 100 - 105 4 0:0:0:0:7:10 T 100 - 105 4 0:0:0:0:7:10 126 DB INCLINE BENCH T 100 - 105 3 0:0:0:0:5:10 T 100 - 105 3 0:0:0:0:5:10 320 Power Clean 1,1,1 255 - 265 4 1,1,1 255 - 265 4
Pair w/rest 30 Pair w/ Rest 45 OC+1/UL OC/UL
234 Bar Bent Over Row T 185 - 200 4 0:0:0:0:7:10 T 185 - 200 4 0:0:0:0:7:10 126 DB BO Row T 100 - 105 3 0:0:0:0:5:10 T 100 - 105 3 0:0:0:0:5:10
Pair w/rest 30 Pw/ Rest 30/ SR 180 OC OC/BL OC OC/BL Optional Clean
Delt BO OH Reb Drop T 4 0:0:0:0:7:10 T 4 0:0:0:0:7:10 90 DB Shoulder Press 8 70 - 70 3 0:0:0:0:5:10 8 70 - 70 3 0:0:0:0:5:10 Day 2 workout
288 Dips T 230 - 245 3 0:0:0:0:7:10 T 230 - 245 3 0:0:0:0:7:10 288 Close Grip Bench T 260 - 275 3 0:0:0:0:5:10 T 260 - 275 3 0:0:0:0:5:10 320 Power Clean 5 145 - 175 1 5 145 - 175 1
Pair w/rest 30 2oc+1 2oc+1 Pair w/ Rest 45 3 Board 3 Board
216 Chin up T 175 - 185 3 0:0:0:0:7:10 T 175 - 185 3 0:0:0:0:7:10 216 Chin up T 195 - 205 3 0:0:0:0:5:10 T 195 - 205 3 0:0:0:0:5:10 320 Power Clean 3 190 - 210 1 3 190 - 210 1
Pair w/rest 30 Bottom 1/2 Bottom 1/2 Pw/ Rest 30/ SR 180 Bottom 1/2 Bottom 1/2 Pair w/
ANT TIB BND T 3 0:0:0:0:7:10 T 3 0:0:0:0:7:10 Stiff Leg Ankle Hops T 3 0:0:0:0:5:10 T 3 0:0:0:0:5:10 320 Power Clean 1 250 - 255 1 1 250 - 255 1
108 JM DB Press T 85 - 90 3 0:0:0:0:7:10 T 85 - 90 3 0:0:0:0:7:10 288 Dips T 260 - 275 3 0:0:0:0:5:10 T 260 - 275 3 0:0:0:0:5:10 320 Power Clean 1,1 270 - 280 4 1,1 270 - 280 4
Pair w/rest 30 Pair w/ Rest 45 Oc + 1 Oc + 1
144 BAR CURL T 115 - 120 3 0:0:0:0:7:10 T 115 - 120 3 0:0:0:0:7:10 144 BAR CURL T 130 - 135 3 Iso T 130 - 135 3 Iso
Pair w/rest 30 Pw/ Rest 30/ SR 180 0:0:0:0:5:10 0:0:0:0:5:10
Plate Pincher T 3 0:0:0:0:7:10 T 3 0:0:0:0:7:10 Plate Hold T 3 0:0:0:0:5:10 T 3 0:0:0:0:5:10
216 Gripper T 175 - 185 2 0:0:0:0:7:10 T 175 - 185 2 LS Failure 216 Gripper T 195 - 205 3 T 195 - 205 3
Pair w/rest 30
Pike SWB Abs T 2 0:0:0:0:7:10 T 2 T 90% - 95% 3 T 90% - 95% 3
Pair w/rest 30 each side each side
SWB Down TW T 2 0:0:0:0:7:10 T 2 SWB Up TW T 3 0:0:0:0:5:10 T 3 0:0:0:0:5:10
Chest Rev Grip Iso 180s 60% - 1 7 on 23 off 180s 60% - 1 7 on 23 off Chest Rev Grip Iso 180s 60% - 1 5 on 20 off 180s 60% - 1 5 on 20 off
Pair w/ Pair w/
Shr Sho Bi Cav Iso 180s 60% - 1 7 on 23 off 180s 60% - 1 7 on 23 off Shr Sho Bi Cav Iso 180s 1 5 on 20 off 180s 1 5 on 20 off
Tuesday NOTES Thursday NOTES Olympic optional NOTES
Athlete Notes Lino Lakes, Minn. (Totino-Grace HS) (Southern Minnesota - NAHL)
Matson, Taylor 9
University of Minnesota Strength and Conditioning © 2007 XL Strength Program Design
Block 1 ECC MH Upper ng
MINNESOTA
BENCH PRESS BENCH PRESS
BENCH PRESS BENCH PRESS
BENCH PRESS BENCH PRESS Day 1 workout
BENCH PRESS BENCH PRESS Power Clean
BENCH PRESS Med Ball Chest Pass Power Clean
Matson, Taylor
Delt BO OH Reb Drop Delt BO Lat Reb Drop Power Clean
DB INCLINE BENCH DB INCLINE BENCH Power Clean
Bar Bent Over Row DB BO Row
Delt BO OH Reb Drop DB Shoulder Press Day 2 workout
Dips Close Grip Bench Power Clean
Chin up Chin up Power Clean
ANT TIB BND Stiff Leg Ankle Hops Power Clean
JM DB Press Dips Power Clean
BAR CURL BAR CURL
Plate Pincher Plate Hold
Gripper Gripper
Pike SWB Abs
SWB Down TW SWB Up TW
Chest Rev Grip Iso Chest Rev Grip Iso
Shr Sho Bi Cav Iso Shr Sho Bi Cav Iso
Block 1 ECC MH Upper ng
\
MINNESOTA
Dynamic Warmup Level 1B Strength Prep Leg 1 Dynamic Warmup Level 1B Strength Prep Leg 10 Short Hurdle Workout Strength Prep Leg 5
Dynamic Jogging Agility Drill Dynamic Jogging Agility Drill Dynamic Jogging Agility Drill
PREP
PREP
PREP
Dynamic Walking Dynamic Walking Dynamic Walking
STRENGTH
STRENGTH
STRENGTH
Vestibular system Training Vestibular system Training Vestibular system Training
Nerve Glide Z health Pre-Partner Balance Stick Fighting 2 X 6, Pre Squat Nerve Glide Z health Pre-Partner Balance Stick Fighting 2 X 6, Pre Squat Nerve Glide Z health Pre-Partner Balance Stick Fighting 2 X 6, Pre
WARM-UP
WARM-UP
WARM-UP
Roller Iband Post-Shake Fish oil and Vits Roller Iband Post-Shake Fish oil and Vits Squat Roller Iband Post-Shake Fish oil and
Matson, Taylor
Proprioceptive Enhancment Proprioceptive Enhancment Proprioceptive Enhancment Vits
100.0% 100.0% 100.0% 100.0% 100.0% 100.0%
MONDAY 20-Jun-11 27-Jun-11 WENDESDAY 22-Jun-11 29-Jun-11 FRIDAY 24-Jun-11 1-Jul-11
100%
100%
100%
REPS LOAD SETS NOTES REPS LOAD SETS NOTES REPS LOAD SETS NOTES REPS LOAD SETS NOTES REPS LOAD SETS NOTES REPS LOAD SETS NOTES
Neural Speed Tuning T 1 Flying 60 T 1 Flying 60 Hormonal Strain Release 0:6:0:0:6:10 0:6:0:0:6:10 Neural Speed Tuning T 1 Flying 60 T 1 Flying 60
BACK SQUAT 3 305 - 330 Roll I-band 3 305 - 330 Roll I-band BACK SQUAT 3 305 - 330 Roll I-band 3 305 - 330 Roll I-band FRONT SQUAT 3 240 - 265 Roll I-band 3 240 - 265 Roll I-band
550
550
440
2 360 - 385 Spine Rolls 2 360 - 385 Spine Rolls 2 360 - 385 Spine Rolls 2 360 - 385 Spine Rolls 2 285 - 310 Spine Rolls 2 285 - 310 Spine Rolls
2 440 - 455 CW TEST 2 440 - 455 CW TEST 1 440 - 455 Coach Watch 1 440 - 455 Coach Watch 1 350 - 365 CW TEST 1 350 - 365 CW TEST
Pair Below Speed 95% Drop off
2 400 - 425 0:3:0:0 2 400 - 425 0:3:0:0 1 480 - 510 Rest 1:00 1 480 - 510 Rest 1:00 4 240 - 285 2:3:0:0 4 240 - 285 2:3:0:0
1 480 - 510 Rest 1:00 1 480 - 510 Rest 1:00
Pair Below 2 400 - 425 0:3:0:0 2 400 - 425 0:3:0:0 1 480 - 510 Rest 1:00 1 480 - 510 Rest 1:00 4 240 - 285 2:3:0:0 4 240 - 285 2:3:0:0
1 480 - 510 Rest 1:00 1 480 - 510 Rest 1:00
Pair Below 2 400 - 425 0:3:0:0 2 400 - 425 0:3:0:0 1 480 - 510 Rest 1:00 1 480 - 510 Rest 1:00 4 240 - 285 2:3:0:0 4 240 - 285 2:3:0:0
1 480 - 510 Rest 1:00 1 480 - 510 Rest 1:00
French Contrast 2 400 - 425 0:3:0:0 2 400 - 425 0:3:0:0 1 480 - 510 Rest 1:00 1 480 - 510 Rest 1:00 French Contrast 4 240 - 285 2:3:0:0 4 240 - 285 2:3:0:0
Hurdle Hop 4 4 Height 4 4 Height Iso Release L Press T 3 0:5:0:0:5:10 T 3 0:5:0:0:5:10 Hurdle Hop 3 4 Distance 3 4 Distance
Pair w/NO REST Pw/ 55 rest BB/RT Single Leg Single Leg Pair w/ NO REST
SQ Jump Weighted 4 4 0:2:0:0 4 4 0:0:0:0 605 RDL T 485 - 515 3 0:5:0:0:5:10 T 485 - 515 3 0:5:0:0:5:10 USSR Plyo Box 3 4 Pause 3 4 Reactive
Pair w/NO REST Pw/ 55 rest BB/RT Hr - Set 105 Same Leg Hr - Set 105 Same Leg Pair w/ NO REST Pause
Acc Band Jump Pause 4 4 0:2:0:0 4 4 0:0:0:0 Hip FLXor ISO Pull T 3 0:5:0:0:5:10 T 3 0:5:0:0:5:10 Acc Split jump 3 4 0:2:0:0:25:25 3 4 0:0:0:0:25:25
4 way neck T 4 0:0:0:0:20:20 T 4 0:0:0:0:10:20 SNGL LG ISO Deadlift T 3 0:5:0:0:5:10 T 3 0:5:0:0:5:10 Iso Ball Grion Sqeeze 10S 3 10S 3
PW / 45 Rrest/ BB/RT 10 sec 2-way 10 sec 2-way Pw/ 55 rest BB/RT Pw/ 35 rest BB/RT
Wrist Flexion T 4 0:0:0:0:20:20 T 4 0:0:0:0:10:10 Nordic HAM Curls T 3 0:5:0:0:5:10 T 3 0:5:0:0:5:10 LAT SUP F8 6 3 6 3
PW / 45 Rrest/ BB/RT 10sec E-Limb 10sec E-Limb Pw/ 55 rest BB/RT Hr - Set 105 Iso Hr - Set 105 Iso Pw/ 35 rest BB/RT
ANT TIB BND T 4 0:0:0:0:20:20 T 4 0:0:0:0:10:20 90 90 Grion ISO Hold T 3 0:5:0:0:5:10 T 3 0:5:0:0:5:10 Ankle Band Work 10 3 10 3
220 DB Walking Lunge T 145 - 155 3 Bands T 145 - 155 3 Drop/Jump 550 Glute Bar Lift T 525 - 550 3 0:5:0:0:5:10 T 525 - 550 3 0:5:0:0:5:10 248 DB RDL Shrug T 125 - 135 3 0:5:0:0:25:30 T 125 - 135 3 0:5:0:0:25:30
PW / 45 Rrest/ BB/RT 0:2:0:0:20:20 OC 0:0:0:0:10:20 Pw/ 55 rest BB/RT Pw/ 35 rest BB/RT
Cuban PRSS INC F8 T 3 0:0:3:0:20:20 T 3 0:0:0:0:10:20 193 SL Reverse Hyper T 185 - 195 3 0:5:0:0:5:10 T 185 - 195 3 0:5:0:0:5:10 Hip Flex Iso Prone T 3 0:25:0:0:25:30 T 3 0:25:0:0:25:30
PW / 45 Rrest/ BB/RT Hr - Set 110 Each Leg Hr - Set 110 Each Leg Pw/ 55 rest BB/RT Hr - Set 105 Hr - Set 105 Pw/ 35 rest BB/RT Hr - Set 115 Hr - Set 115
Ankle Band Work T 3 0:0:3:0:20:20 T 3 0:0:0:0:10:20 90 90 Glute ISO Hold T 3 0:5:0:0:5:10 T 3 0:5:0:0:5:10 SQ ISO SNGL LG T 3 0:0:0:0:25:30 T 3 0:0:0:0:25:30
550 Glute Bar Lift T 415 - 440 3 3:0:0:0:20:20 T 415 - 440 3 0:10:0:0:10:10 PRTNR Abs T 3 0:5:0:0:5:10 T 3 0:5:0:0:5:10 360 BENCH PRESS FFFF 235 - 125 4 0:0:0:25:35 FFFF 235 - 125 4 0:0:0:25:35
PW / 45 Rrest/ BB/RT 5 Heavy-5Light Pw/ 35 rest BB/RT OC OC
Hip FLXor ISO Pull T 3 0:0:20:0:20:20 T 3 0:10:0:0:10:10 90 DB Shoulder Press FFF 65 - 35 3 0:0:0:0:25:35 FFF 65 - 35 3 0:0:0:0:25:35
PW / 45 Rrest/ BB/RT Hr - Set 110 Hr - Set 110 Pw/ 35 rest BB/RT Hr - Set 115 Hr - Set 115
Iso Ball Grion Sqeeze T 3 0:9:0:2:20:20 T 3 0:10:0:0:10:10 Hip Traction 180s 1 belly Breath 180s 1 belly Breath 180 Rev Grip Tri Push FFF 125 - 70 3 0:0:0:0:25:35 FFF 125 - 70 3 0:0:0:0:25:35
Hip Traction 300S 1 Belly Breath 300S 1 Belly Breath GH HANG 120S 1 Relax Mouth 120S 1 Relax Mouth GH HANG 120S 1 Relax Mouth 120S 1 Relax Mouth
Pair w/ No Rest No Rest Pair w/
Partner Leg Walks Partner Leg Walks 120S 1 120S 1
Pair w/ No Rest No Rest Pair w/
GH HANG 60S 1 Relax Mouth 60S 1 Relax Mouth Relax Mouth Relax Mouth Hip Traction 300S 1 Belly Breath 300S 1 Belly Breath
MONDAY NOTES WENDESDAY NOTES FRIDAY NOTES
Athlete Notes Lino Lakes, Minn. (Totino-Grace HS) (Southern Minnesota - NAHL)
Matson, Taylor 9
University of Minnesota Strength and Conditioning © 2007 XL Strength Program Design
NG Block 2 ECC MH FreCon 2011
MINNESOTA
Neural Speed Tuning Hormonal Strain Release Neural Speed Tuning
BACK SQUAT BACK SQUAT FRONT SQUAT
Matson, Taylor
Pair Below
Pair Below
French Contrast French Contrast
Hurdle Hop Iso Release L Press Hurdle Hop
SQ Jump Weighted RDL USSR Plyo Box
Acc Band Jump Pause Hip FLXor ISO Pull Acc Split jump
4 way neck SNGL LG ISO Deadlift Iso Ball Grion Sqeeze
Wrist Flexion Nordic HAM Curls LAT SUP F8
ANT TIB BND 90 90 Grion ISO Hold Ankle Band Work
DB Walking Lunge Glute Bar Lift DB RDL Shrug
Cuban PRSS INC F8 SL Reverse Hyper Hip Flex Iso Prone
Ankle Band Work 90 90 Glute ISO Hold SQ ISO SNGL LG
Glute Bar Lift PRTNR Abs BENCH PRESS
Hip FLXor ISO Pull DB Shoulder Press
Iso Ball Grion Sqeeze Hip Traction Rev Grip Tri Push
Hip Traction GH HANG GH HANG
Partner Leg Walks Partner Leg Walks
GH HANG Hip Traction
NG Block 2 ECC MH FreCon 2011
MINNESOTA
Short Hurdle Workout Strength Prep Upper 3 Short Hurdle Workout Strength Prep Upper 1
Dynamic Jogging Delt Lat Rebound Drop 2x15 Dynamic Jogging EXT Rot Part Shock 2 x 12 Dynamic Jogging
PREP
PREP
PREP
Dynamic Walking Part Balance Fighting 2x 6S Dynamic Walking Face Band Pull Apart 2 x 6 Dynamic Walking
STRENGTH
STRENGTH
STRENGTH
Vestibular system Training Cuban PRSS F8 2 x 6 Vestibular system Training BCK EXT W/ TW 2x6 E-Way Vestibular system Training
Pre-Partner Balance Stick Fighting 2 X 6, Pre Squat Pre-Partner Balance Stick Fighting 2 X 6, Pre Squat
Post - Shake Fish oil and Vit s
Nerve Glide Z health Nerve Glide Z health Nerve Glide Z health
WARM-UP
WARM-UP
WARM-UP
Roller Iband Post-Shake Fish oil and Vits Roller Iband Post-Shake Fish oil and Vits
Pr e- Par t ner Balance St ick Fight ing 2 X 6, Pr e Squat Roller I band
Matson, Taylor
Proprioceptive Enhancment Proprioceptive Enhancment Proprioceptive Enhancment
100.0% 100.0% 100.0% 100.0% 100.0% 100.0%
Tuesday 21-Jun-11 28-Jun-11 Thursday 23-Jun-11 30-Jun-11 Olympic optional 25-Jun-11 2-Jul-11
100%
100%
100%
REPS LOAD SETS NOTES REPS LOAD SETS NOTES REPS LOAD SETS NOTES REPS LOAD SETS NOTES REPS LOAD SETS NOTES REPS LOAD SETS NOTES
360 BENCH PRESS 5 160 - 200 1 P/w-2 Neck 5 160 - 200 1 P/w-2 Neck 360 BENCH PRESS 5 160 - 200 1 P/w-2 Neck 5 160 - 200 1 P/w-2 Neck
Pair w/ Pair w/no Rest
360 BENCH PRESS 3 210 - 235 1 P/w-2 Neck 3 210 - 235 1 P/w-2 Neck 360 BENCH PRESS 3 210 - 235 1 P/w-2 Neck 3 210 - 235 1 P/w-2 Neck
Pair w/ Pair w/no Rest Optional Clean
360 BENCH PRESS 1 280 - 290 1 P/w-2 Neck 1 280 - 290 1 P/w-2 Neck 360 BENCH PRESS 1 280 - 290 1 P/w-2 Neck 1 280 - 290 1 P/w-2 Neck Day 1 workout
360 BENCH PRESS 1,1,1,1 215 - 235 4 Chain 1,1,1,1 215 - 235 4 Chain 360 BENCH PRESS 1,1 305 - 315 4 0:0:0:20 1,1 305 - 315 4 0:0:0:20 320 Power Clean 5 145 - 175 1 5 145 - 175 1
Pair w/rest 30 0:1:0:10 0:1:0:10 Pair w/ Rest 30
360 BENCH PRESS T 70 - 90 4 2oc+1 T 70 - 90 4 oc+1 Med Ball Chest Pass T 4 one arm T 4 one arm 320 Power Clean 3 190 - 210 1 3 190 - 210 1
Pair w/rest 30 0:0:0:0:7:10 0:0:0:0:7:10 Pw/ Rest 30/ SR 180 0:0:0:0:5:10 0:0:0:0:5:10 Pair w/
Delt BO OH Reb Drop 10 4 0:0:0:0:7:10 10 4 0:0:0:0:7:10 Delt BO Lat Reb Drop T 4 0:0:0:0:5:10 T 4 0:0:0:0:5:10 320 Power Clean 1 250 - 255 1 1 250 - 255 1
126 DB INCLINE BENCH T 100 - 105 4 0:0:0:0:7:10 T 100 - 105 4 0:0:0:0:7:10 126 DB INCLINE BENCH T 100 - 105 3 0:0:0:0:5:10 T 100 - 105 3 0:0:0:0:5:10 320 Power Clean 1,1,1 255 - 265 4 1,1,1 255 - 265 4
Pair w/rest 30 Pair w/ Rest 45 OC+1/UL OC/UL
234 Bar Bent Over Row T 185 - 200 4 0:0:0:0:7:10 T 185 - 200 4 0:0:0:0:7:10 126 DB BO Row T 100 - 105 3 0:0:0:0:5:10 T 100 - 105 3 0:0:0:0:5:10
Pair w/rest 30 Pw/ Rest 30/ SR 180 OC OC/BL OC OC/BL Optional Clean
Delt BO OH Reb Drop T 4 0:0:0:0:7:10 T 4 0:0:0:0:7:10 90 DB Shoulder Press 8 70 - 70 3 0:0:0:0:5:10 8 70 - 70 3 0:0:0:0:5:10 Day 2 workout
288 Dips T 230 - 245 3 0:0:0:0:7:10 T 230 - 245 3 0:0:0:0:7:10 288 Close Grip Bench T 260 - 275 3 0:0:0:0:5:10 T 260 - 275 3 0:0:0:0:5:10 320 Power Clean 5 145 - 175 1 5 145 - 175 1
Pair w/rest 30 2oc+1 2oc+1 Pair w/ Rest 45 3 Board 3 Board
216 Chin up T 175 - 185 3 0:0:0:0:7:10 T 175 - 185 3 0:0:0:0:7:10 216 Chin up T 195 - 205 3 0:0:0:0:5:10 T 195 - 205 3 0:0:0:0:5:10 320 Power Clean 3 190 - 210 1 3 190 - 210 1
Pair w/rest 30 Bottom 1/2 Bottom 1/2 Pw/ Rest 30/ SR 180 Bottom 1/2 Bottom 1/2 Pair w/
ANT TIB BND T 3 0:0:0:0:7:10 T 3 0:0:0:0:7:10 Stiff Leg Ankle Hops T 3 0:0:0:0:5:10 T 3 0:0:0:0:5:10 320 Power Clean 1 250 - 255 1 1 250 - 255 1
108 JM DB Press T 85 - 90 3 0:0:0:0:7:10 T 85 - 90 3 0:0:0:0:7:10 288 Dips T 260 - 275 3 0:0:0:0:5:10 T 260 - 275 3 0:0:0:0:5:10 320 Power Clean 1,1 270 - 280 4 1,1 270 - 280 4
Pair w/rest 30 Pair w/ Rest 45 Oc + 1 Oc + 1
144 BAR CURL T 115 - 120 3 0:0:0:0:7:10 T 115 - 120 3 0:0:0:0:7:10 144 BAR CURL T 130 - 135 3 Iso T 130 - 135 3 Iso
Pair w/rest 30 Pw/ Rest 30/ SR 180 0:0:0:0:5:10 0:0:0:0:5:10
Plate Pincher T 3 0:0:0:0:7:10 T 3 0:0:0:0:7:10 Plate Hold T 3 0:0:0:0:5:10 T 3 0:0:0:0:5:10
216 Gripper T 175 - 185 2 0:0:0:0:7:10 T 175 - 185 2 LS Failure 216 Gripper T 195 - 205 3 T 195 - 205 3
Pair w/rest 30
Pike SWB Abs T 2 0:0:0:0:7:10 T 2 T 90% - 95% 3 T 90% - 95% 3
Pair w/rest 30 each side each side
SWB Down TW T 2 0:0:0:0:7:10 T 2 SWB Up TW T 3 0:0:0:0:5:10 T 3 0:0:0:0:5:10
Chest Rev Grip Iso 180s 60% - 1 7 on 23 off 180s 60% - 1 7 on 23 off Chest Rev Grip Iso 180s 60% - 1 5 on 20 off 180s 60% - 1 5 on 20 off
Pair w/ Pair w/
Shr Sho Bi Cav Iso 180s 60% - 1 7 on 23 off 180s 60% - 1 7 on 23 off Shr Sho Bi Cav Iso 180s 1 5 on 20 off 180s 1 5 on 20 off
Tuesday NOTES Thursday NOTES Olympic optional NOTES
Athlete Notes Lino Lakes, Minn. (Totino-Grace HS) (Southern Minnesota - NAHL)
Matson, Taylor 9
University of Minnesota Strength and Conditioning © 2007 XL Strength Program Design
Block 2 ECC MH Upper ng
MINNESOTA
BENCH PRESS BENCH PRESS
BENCH PRESS BENCH PRESS
BENCH PRESS BENCH PRESS Day 1 workout
BENCH PRESS BENCH PRESS Power Clean
BENCH PRESS Med Ball Chest Pass Power Clean
Matson, Taylor
Delt BO OH Reb Drop Delt BO Lat Reb Drop Power Clean
DB INCLINE BENCH DB INCLINE BENCH Power Clean
Bar Bent Over Row DB BO Row
Delt BO OH Reb Drop DB Shoulder Press Day 2 workout
Dips Close Grip Bench Power Clean
Chin up Chin up Power Clean
ANT TIB BND Stiff Leg Ankle Hops Power Clean
JM DB Press Dips Power Clean
BAR CURL BAR CURL
Plate Pincher Plate Hold
Gripper Gripper
Pike SWB Abs
SWB Down TW SWB Up TW
Chest Rev Grip Iso Chest Rev Grip Iso
Shr Sho Bi Cav Iso Shr Sho Bi Cav Iso
Block 2 ECC MH Upper ng
\
MINNESOTA
Dynamic Warmup Level 1B Strength Prep Leg 1 Dynamic Warmup Level 1B Strength Prep Leg 10 Short Hurdle Workout Strength Prep Leg 5
Dynamic Jogging Agility drill Dynamic Jogging Agility drill Dynamic Jogging Agility Drill
PREP
PREP
PREP
Dynamic Walking Dynamic Walking Dynamic Walking
STRENGTH
STRENGTH
STRENGTH
Vestibular system Training Vestibular system Training Vestibular system Training
Nerve Glide Z health Pre-Partner Balance Stick Fighting 2 X 6, Pre Squat Nerve Glide Z health Pre-Partner Balance Stick Fighting 2 X 6, Pre Squat Nerve Glide Z health Pre-Partner Balance Stick Fighting 2 X 6, Pre
WARM-UP
WARM-UP
WARM-UP
Roller Iband Post-Shake Fish oil and Vits Roller Iband Post-Shake Fish oil and Vits Squat Roller Iband Post-Shake Fish oil and
Matson, Taylor
Proprioceptive Enhancment Proprioceptive Enhancment Proprioceptive Enhancment Vits
100.0% 100.0% Matson, Taylor 100.0% 100.0% 100.0% 100.0%
MONDAY 4-Jul-11 11-Jul-11 WENDESDAY 6-Jul-11 13-Jul-11 FRIDAY 8-Jul-11 15-Jul-11
100%
100%
100%
REPS LOAD SETS NOTES REPS LOAD SETS NOTES REPS LOAD SETS NOTES REPS LOAD SETS NOTES REPS LOAD SETS NOTES REPS LOAD SETS NOTES
Neural Speed Tuning T 1 Flying 60 T 1 Flying 60 Hormonal Strain Release 0:6:0:0:6:10 0:6:0:0:6:10 Neural Speed Tuning T 1 Flying 60 T 1 Flying 60
BACK SQUAT 3 305 - 330 Roll I-band 3 305 - 330 Roll I-band BACK SQUAT 3 305 - 330 Roll I-band 3 305 - 330 Roll I-band FRONT SQUAT 3 240 - 265 Roll I-band 3 240 - 265 Roll I-band
550
550
440
Sport Back Squat 2 360 - 385 Spine Rolls 2 360 - 385 Spine Rolls Sport Back Squat 2 360 - 385 Spine Rolls 2 360 - 385 Spine Rolls 2 285 - 310 Spine Rolls 2 285 - 310 Spine Rolls
2 440 - 455 CW TEST 2 440 - 455 CW TEST 1 440 - 455 1 440 - 455 1 350 - 365 1 350 - 365
Pair Below 3 385 - 400 0:0:0:0 3 385 - 400 0:0:0:0 1 425 - 440 Rest 1:00 1 425 - 440 Rest 1:00 4 240 - 275 0:0:0:0 4 240 - 275 0:0:0:0
1 425 - 440 Rest 1:00 1 425 - 440 Rest 1:00
Pair Below 3 385 - 400 0:0:0:0 3 385 - 400 0:0:0:0 1 425 - 440 Rest 1:00 1 425 - 440 Rest 1:00 4 240 - 275 0:0:0:0 4 240 - 275 0:0:0:0
1 425 - 440 Rest 1:00 1 425 - 440 Rest 1:00
Pair Below 3 385 - 400 0:0:0:0 3 385 - 400 0:0:0:0 1 425 - 440 Rest 1:00 1 425 - 440 Rest 1:00 4 240 - 275 0:0:0:0 4 240 - 275 0:0:0:0
1 425 - 440 Rest 1:00 1 425 - 440 Rest 1:00
French Contrast 3 385 - 400 0:0:0:0 3 385 - 400 0:0:0:0 1 425 - 440 Rest 1:00 1 425 - 440 Rest 1:00 French Contrast 4 240 - 275 0:0:0:0 4 240 - 275 0:0:0:0
Hurdle Hop 4 4 Distance 4 4 Distance L Press oc s Leg T 3 0:0:0:0:5:10 T 3 0:0:0:0:5:10 Hurdle Hop 3 4 Distance 3 4 Distance
Pair w/NO REST Pw/ 55 rest BB/RT OC Reactive OC Reactive Pair w/ NO REST
SQ Jump Weighted 4 4 0:0:0:0 4 4 0:0:0:0 605 RDL T 485 - 515 3 0:0:0:0:5:10 T 485 - 515 3 0:0:0:0:5:10 Split SQ Drop Jump 3 4 0:0:0:0:10:10 3 4 0:0:0:0:10:10
Pair w/NO REST Pw/ 55 rest BB/RT Hr - Set 105 Same Leg Hr - Set 105 Same Leg Pair w/ NO REST Reactive Reactive
Acc Band Jump Pause 4 4 0:0:0:0 4 4 0:0:0:0 Switch Lunge T 3 0:0:0:0:5:10 T 3 0:0:0:0:5:10 Acc Split jump 3 4 0:0:0:0:10:10 3 4 0:0:0:0:10:10
4 way neck T 4 0:0:0:0:10:20 T 4 0:0:0:0:10:20 248 Single Leg Squat T 200 - 210 3 0:0:0:0:5:10 T 200 - 210 3 0:0:0:0:5:10 Iso Ball Grion Sqeeze 10S 3 10S 3
PW / 45 Rrest/ BB/RT 10 sec 2-way 10 sec 2-way Pw/ 55 rest BB/RT OC+1 OC Bands OC+1 OC Bands Pw/ 35 rest BB/RT
Wrist Flexion T 4 0:0:0:0:10:10 T 4 0:0:0:0:10:10 Nordic HAM Curls T 3 0:0:0:0:5:10 T 3 0:0:0:0:5:10 LAT SUP F8 6 3 6 3
PW / 45 Rrest/ BB/RT 10sec E-Limb 10sec E-Limb Pw/ 55 rest BB/RT Hr - Set 105 OC Hr - Set 105 OC Pw/ 35 rest BB/RT Hr - Set 105 Hr - Set 105
ANT TIB BND T 4 0:0:0:0:10:20 T 4 0:0:0:0:10:20 BND Abduction T 3 0:0:0:0:5:10 T 3 0:0:0:0:5:10 Ankle Band Work 10 3 10 3
Drop Lunge jump T 3 Drop/Jump T 3 Drop/Jump 550 Glute Bar Lift T 525 - 550 3 0:0:0:0:5:10 T 525 - 550 3 0:5:0:0:5:10 248 DB RDL Shrug T 125 - 135 3 0:0:0:0:10:10 T 125 - 135 3 0:0:0:0:10:10
PW / 45 Rrest/ BB/RT OC 0:0:0:0:10:20 OC 0:0:0:0:10:20 Pw/ 55 rest BB/RT OC OC Pw/ 35 rest BB/RT
Cuban PRSS INC F8 T 3 0:0:0:0:10:20 T 3 0:0:0:0:10:20 GH HYPR T 3 0:0:0:0:5:10 T 3 0:5:0:0:5:10 Switch Lunge T 3 0:0:0:0:10:10 T 3 0:0:0:0:10:10
PW / 45 Rrest/ BB/RT Hr - Set 110 Each Leg Hr - Set 110 Each Leg Pw/ 55 rest BB/RT OC Hr - Set 105 OC Hr - Set 105 Pw/ 35 rest BB/RT Hr - Set 115 D OC+1 Hr - Set 115 D OC+1
Ankle Band Work T 3 0:0:0:0:10:20 T 3 0:0:0:0:10:20 BND Adduction T 3 0:0:0:0:5:10 T 3 0:0:0:0:5:10 248 Single Leg Squat T 125 - 135 3 0:0:0:0:10:10 T 125 - 135 3 0:0:0:0:10:10
550 Glute Bar Lift T 415 - 440 3 0:10:0:0:10:10 T 415 - 440 3 0:10:0:0:10:10 PRTNR Abs T 3 0:5:0:0:5:10 T 3 0:5:0:0:5:10 360 BENCH PRESS FFFF 235 - 125 4 0:0:0:25:35 FFFF 235 - 125 4 0:0:0:25:35
PW / 45 Rrest/ BB/RT Pw/ 35 rest BB/RT OC OC
Switch Lunge T 3 0:10:0:0:10:10 T 3 0:10:0:0:10:10 90 DB Shoulder Press FFF 65 - 35 3 0:0:0:0:25:35 FFF 65 - 35 3 0:0:0:0:25:35
PW / 45 Rrest/ BB/RT Hr - Set 110 Hr - Set 110 Pw/ 35 rest BB/RT Hr - Set 115 Hr - Set 115
Iso Ball Grion Sqeeze T 3 0:10:0:0:10:20 T 3 0:10:0:0:10:20 Hip Traction 180s 1 belly Breath 180s 1 belly Breath 180 Rev Grip Tri Push FFF 125 - 70 3 0:0:0:0:25:35 FFF 125 - 70 3 0:0:0:0:25:35
Hip Traction 300S 1 Belly Breath 300S 1 Belly Breath GH HANG 120S 1 Relax Mouth 120S 1 Relax Mouth GH HANG 120S 1 Relax Mouth 120S 1 Relax Mouth
Pair w/ No Rest No Rest Pair w/
Partner Leg Walks Partner Leg Walks 120S 1 120S 1
Pair w/ No Rest No Rest Pair w/
GH HANG 60S 1 Relax Mouth 60S 1 Relax Mouth Relax Mouth Relax Mouth Hip Traction 300S 1 Belly Breath 300S 1 Belly Breath
MONDAY NOTES WENDESDAY NOTES FRIDAY NOTES
Athlete Notes Lino Lakes, Minn. (Totino-Grace HS) (Southern Minnesota - NAHL)
Matson, Taylor 9
University of Minnesota Strength and Conditioning © 2007 XL Strength Program Design
NG Block 3 ECC MH FreCon 2011
MINNESOTA
Neural Speed Tuning Hormonal Strain Release Neural Speed Tuning
BACK SQUAT BACK SQUAT FRONT SQUAT
Matson, Taylor
Pair Below
Pair Below
French Contrast French Contrast
Hurdle Hop L Press oc s Leg Hurdle Hop
SQ Jump Weighted RDL Split SQ Drop Jump
Acc Band Jump Pause Switch Lunge Acc Split jump
4 way neck Single Leg Squat Iso Ball Grion Sqeeze
Wrist Flexion Nordic HAM Curls LAT SUP F8
ANT TIB BND BND Abduction Ankle Band Work
Drop Lunge jump Glute Bar Lift DB RDL Shrug
Cuban PRSS INC F8 GH HYPR Switch Lunge
Ankle Band Work BND Adduction Single Leg Squat
Glute Bar Lift PRTNR Abs BENCH PRESS
Switch Lunge DB Shoulder Press
Iso Ball Grion Sqeeze Hip Traction Rev Grip Tri Push
Hip Traction GH HANG GH HANG
Partner Leg Walks Partner Leg Walks
GH HANG Hip Traction
NG Block 3 ECC MH FreCon 2011
MINNESOTA
Short Hurdle Workout Strength Prep Upper 3 Short Hurdle Workout Strength Prep Upper 1
Dynamic Jogging Delt Lat Rebound Drop 2x15 Dynamic Jogging EXT Rot Part Shock 2 x 12 Dynamic Jogging
PREP
PREP
PREP
Dynamic Walking Part Balance Fighting 2x 6S Dynamic Walking Face Band Pull Apart 2 x 6 Dynamic Walking
STRENGTH
STRENGTH
STRENGTH
Vestibular system Training Cuban PRSS F8 2 x 6 Vestibular system Training BCK EXT W/ TW 2x6 E-Way Vestibular system Training
Pre-Partner Balance Stick Fighting 2 X 6, Pre Squat Pre-Partner Balance Stick Fighting 2 X 6, Pre Squat
Post - Shake Fish oil and Vit s
Nerve Glide Z health Nerve Glide Z health Nerve Glide Z health
WARM-UP
WARM-UP
WARM-UP
Roller Iband Post-Shake Fish oil and Vits Roller Iband Post-Shake Fish oil and Vits
Pr e- Par t ner Balance St ick Fight ing 2 X 6, Pr e Squat Roller I band
Matson, Taylor
Proprioceptive Enhancment Proprioceptive Enhancment Proprioceptive Enhancment
100.0% 100.0% 100.0% 100.0% 100.0% 100.0%
Tuesday 5-Jul-11 12-Jul-11 Thursday 7-Jul-11 14-Jul-11 Olympic optional 9-Jul-11 16-Jul-11
100%
100%
100%
REPS LOAD SETS NOTES REPS LOAD SETS NOTES REPS LOAD SETS NOTES REPS LOAD SETS NOTES REPS LOAD SETS NOTES REPS LOAD SETS NOTES
360 BENCH PRESS 5 160 - 200 1 P/w-2 Neck 5 160 - 200 1 P/w-2 Neck 360 BENCH PRESS 5 160 - 200 1 P/w-2 Neck 5 160 - 200 1 P/w-2 Neck
Pair w/ Pair w/no Rest
360 BENCH PRESS 3 210 - 235 1 P/w-2 Neck 3 210 - 235 1 P/w-2 Neck 360 BENCH PRESS 3 210 - 235 1 P/w-2 Neck 3 210 - 235 1 P/w-2 Neck
Pair w/ Pair w/no Rest Optional Clean
360 BENCH PRESS 1 280 - 290 1 P/w-2 Neck 1 280 - 290 1 P/w-2 Neck 360 BENCH PRESS 1 280 - 290 1 P/w-2 Neck 1 280 - 290 1 P/w-2 Neck Day 1 workout
360 BENCH PRESS 20 235 - 250 4 0:0:0:0:7:10 20 235 - 250 4 0:0:0:0:7:10 360 BENCH PRESS 1,1 305 - 315 4 0:0:0:20 1,1 305 - 315 4 0:0:0:20 320 Power Clean 5 145 - 175 1 5 145 - 175 1
Pair w/rest 30 2 poc + 1 2 poc + 1 Pair w/ Rest 30
360 BENCH PRESS T 70 - 90 4 2OC + 1 T 70 - 90 4 2OC + 1 Med Ball Chest Pass T 4 one arm T 4 one arm 320 Power Clean 3 190 - 210 1 3 190 - 210 1
Pair w/rest 30 0:0:0:0:7:10 0:0:0:0:7:10 Pw/ Rest 30/ SR 180 0:0:0:0:5:10 0:0:0:0:5:10 Pair w/
Delt BO OH Reb Drop T 4 0:0:0:0:7:10 T 4 0:0:0:0:7:10 Delt BO Lat Reb Drop T 4 0:0:0:0:5:10 T 4 0:0:0:0:5:10 320 Power Clean 1 250 - 255 1 1 250 - 255 1
126 DB INCLINE BENCH T 100 - 105 4 0:0:0:0:7:10 T 100 - 105 4 0:0:0:0:7:10 126 DB INCLINE BENCH T 100 - 105 3 0:0:0:0:5:10 T 100 - 105 3 0:0:0:0:5:10 320 Power Clean 1,1,1 255 - 265 4 1,1,1 255 - 265 4
Pair w/rest 30 Oc 2OC+1 oc 2OC+1 Pair w/ Rest 45 OC+1/UL OC/UL
234 Bar Bent Over Row T 185 - 200 4 0:0:0:0:7:10 T 185 - 200 4 0:0:0:0:7:10 126 DB BO Row T 100 - 105 3 0:0:0:0:5:10 T 100 - 105 3 0:0:0:0:5:10
Pair w/rest 30 2OC+1 2OC+1 Pw/ Rest 30/ SR 180 OC OC/BL OC OC/BL Optional Clean
Delt BO OH Reb Drop T 4 0:0:0:0:7:10 T 4 0:0:0:0:7:10 90 DB Shoulder Press 8 70 - 70 3 0:0:0:0:5:10 8 70 - 70 3 0:0:0:0:5:10 Day 2 workout
288 Dips T 230 - 245 3 0:0:0:0:7:10 T 230 - 245 3 0:0:0:0:7:10 288 Close Grip Bench T 260 - 275 3 0:0:0:0:5:10 T 260 - 275 3 0:0:0:0:5:10 320 Power Clean 5 145 - 175 1 5 145 - 175 1
Pair w/rest 30 2oc+1 2oc+1 Pair w/ Rest 45 3 Board 3 Board
216 Chin up T 175 - 185 3 0:0:0:0:7:10 T 175 - 185 3 0:0:0:0:7:10 216 Chin up T 195 - 205 3 0:0:0:0:5:10 T 195 - 205 3 0:0:0:0:5:10 320 Power Clean 3 190 - 210 1 3 190 - 210 1
Pair w/rest 30 Bottom 1/2 Bottom 1/2 Pw/ Rest 30/ SR 180 Bottom 1/2 Bottom 1/2 Pair w/
ANT TIB BND T 3 0:0:0:0:7:10 T 3 0:0:0:0:7:10 Stiff Leg Ankle Hops T 3 0:0:0:0:5:10 T 3 0:0:0:0:5:10 320 Power Clean 1 250 - 255 1 1 250 - 255 1
108 JM DB Press T 85 - 90 3 0:0:0:0:7:10 T 85 - 90 3 0:0:0:0:7:10 288 Dips T 260 - 275 3 0:0:0:0:5:10 T 260 - 275 3 0:0:0:0:5:10 320 Power Clean 1,1 270 - 280 4 1,1 270 - 280 4
Pair w/rest 30 Pair w/ Rest 45 Oc + 1 Oc + 1
144 BAR CURL T 115 - 120 3 0:0:0:0:7:10 T 115 - 120 3 0:0:0:0:7:10 144 BAR CURL T 130 - 135 3 Iso T 130 - 135 3 Iso
Pair w/rest 30 Pw/ Rest 30/ SR 180 0:0:0:0:5:10 0:0:0:0:5:10
Plate Pincher T 3 0:0:0:0:7:10 T 3 0:0:0:0:7:10 Plate Hold T 3 0:0:0:0:5:10 T 3 0:0:0:0:5:10
216 Gripper T 175 - 185 2 0:0:0:0:7:10 T 175 - 185 2 LS Failure 216 Gripper T 195 - 205 3 T 195 - 205 3
Pair w/rest 30
Pike SWB Abs T 2 0:0:0:0:7:10 T 2 T 90% - 95% 3 T 90% - 95% 3
Pair w/rest 30 each side each side
SWB Down TW T 2 0:0:0:0:7:10 T 2 SWB Up TW T 3 0:0:0:0:5:10 T 3 0:0:0:0:5:10
Chest Rev Grip Iso 180s 60% - 1 7 on 23 off 180s 60% - 1 7 on 23 off Chest Rev Grip Iso 180s 60% - 1 5 on 20 off 180s 60% - 1 5 on 20 off
Pair w/ Pair w/
Shr Sho Bi Cav Iso 180s 60% - 1 7 on 23 off 180s 60% - 1 7 on 23 off Shr Sho Bi Cav Iso 180s 1 5 on 20 off 180s 1 5 on 20 off
Tuesday NOTES Thursday NOTES Olympic optional NOTES
Athlete Notes Lino Lakes, Minn. (Totino-Grace HS) (Southern Minnesota - NAHL)
Matson, Taylor 9
University of Minnesota Strength and Conditioning © 2007 XL Strength Program Design
Block 3 ECC MH Upper ng
MINNESOTA
BENCH PRESS BENCH PRESS
BENCH PRESS BENCH PRESS
BENCH PRESS BENCH PRESS Day 1 workout
BENCH PRESS BENCH PRESS Power Clean
BENCH PRESS Med Ball Chest Pass Power Clean
Matson, Taylor
Delt BO OH Reb Drop Delt BO Lat Reb Drop Power Clean
DB INCLINE BENCH DB INCLINE BENCH Power Clean
Bar Bent Over Row DB BO Row
Delt BO OH Reb Drop DB Shoulder Press Day 2 workout
Dips Close Grip Bench Power Clean
Chin up Chin up Power Clean
ANT TIB BND Stiff Leg Ankle Hops Power Clean
JM DB Press Dips Power Clean
BAR CURL BAR CURL
Plate Pincher Plate Hold
Gripper Gripper
Pike SWB Abs
SWB Down TW SWB Up TW
Chest Rev Grip Iso Chest Rev Grip Iso
Shr Sho Bi Cav Iso Shr Sho Bi Cav Iso
Block 3 ECC MH Upper ng
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