Tuesday 20140902 Training Session

Haven't posted in the last several days due to work and a move. Getting back on the horse now. I have recently shifted my goals slightly from creating/maintaining general fitness to more sports-related training with the aim of packing on mass. Posts from now on will reflect that.

Speed/Agility Day
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Warm-up:
Cyborg Strength Warm-up
(see sidebar)
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Baseline:

1. 5 rounds
   100m sprint
   20 single-leg stair hops (10 ea.)
   rope climb, 30 ft
2. Superset 5x
   10 dips
   10 pull-ups
3. The Seven x3

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Mandatory Accessories:

1. Depth Jumps, 3x10
2. Weighted Box jumps, 3x8
3. Farmers walk, 25m (focus on acceleration, deceleration, i.e. pause every few steps and move quickly)
4. Cable crunches, 3x10

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Optional Accessories:

1. Swim 500m, 80% intensity
2. Run 2 miles, 80% intensity
3. plyo push-ups, 3x20

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Training Resources:

General Knowledge

Tactical Skills

Physical Training