Summer Training

1st Year

WkDaysLngTotal
1 4 5 17
2 4 5 17
3 4 7 19
4 4 7 19
5 5 7 23
6 5 7 23
7 5 9 25
8 5 9 27
9pract.
10
11

2nd Year

WkDaysLngTotal
1 4 5 21
2 4 5 21
3 5 7 23
4 5 7 25
5 5 8 28
6 5 9 29
7 5 10 32
8 5 11 34
9pract.
10
11

3rd Year

WkDaysLngTotal
15727-30
25727-30
35829-33
46935-40
56936-41
661141-46
761246-50
861246-50
9pract.
10
11

Core/Strength Each Week
2 x week each of the following. You choose which days you do which core/strength.

  • 1 minute abs (curls, sit-ups, obliques, opposite elbow to opposite knee, bicycles), 20 – 25 push-ups. OR 3 – 4 sets of 1 minute “pain thresh” with 10 pushups per set.
  • Core 1: 10 x double leg bridges, 10 x single bridges on each side, 10 x superman, 1 minute center plank, 1 minute side plank on each side, 1 minute single leg bridge with leg circles and swings on each side, 20 – 25 pushups.
  • Core 2: 10 x extended arm circles w/shoes clockwise, counter clockwise, 10 x extended arm lifts w/shoes hands up, hands out, hands down. Sumo w/elbows inside knees 10 x clockwise circle, 10 x counter clockwise circle, 10 x two foot toe raise, 10 x 1 foot toes raise on each foot, 20 – 25 push-ups

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