1st Annual UCR Strength and Conditioning Clinic

2015 Clinic Flyer

New Weight Room Hours

Starting next Monday (July 28th) the weight room open hours will be:

Monday Thru Thursday 7am-11am, 12pm-2pm

Friday 7am-11am

Please Plan Accordingly!

Welcome to Summer 2014

It’s that time of year again where YOU have to do the work on your own.  Under the “Team Workouts” tab are all the workouts for both lifting and conditioning.  Conditioning programs start the first week of summer (6/16/2014).  If you have need clarification of the running drills look under the “Agility” tab for diagrams and videos.  There is a sheet with all of your Maxes under the “Team Workouts” tab as well. If you have any questions don’t hesitate to get in touch with me and I’ll get you squared away.  Work hard and make some gains while our competitors sit around.

 

See ya in the Fall,

Gary

Thursday 9/19/2013

WBB/BASE

Dynamic Warmup

Star Drill (2x)

Pushup, Chins, Lunge, 1 LRDL (2×10)

DB Split Squat or Lunge (4×6)

Bent Row (4×6)

Met-Con: “Tabata” Chins, Pushups, Situps, Squats

(20 seconds of work followed by 10 seconds of rest for 4 min for each exercise. Rest 1 min between each exercise)

Foam Roll / Stretch

Softball/Men’s Tennis:

1×10 Mobility Warm Up/1×10 Bodyweight Warm Up


10-120’s under 20 seconds, 60 seconds to jog back to starting line.  Rest an extra 15 seconds after the 4th and 7th reps.

Foam Roll/Stretch

Wednesday 9/18/2013

WBB/Position

3 Min Jump Rope

Pushups, Chins(5), OHS, 1 LRDL (2×10)

Barbell Warmup

Hang Clean (5×2)

Bench Press  (1×2 50%,60%, 3×2 70%)

Conditioning Workout (see Team Workouts to find your conditioning workout for the day)

Foam Roll / Stretch

Softball/Men’s Tennis:

Conditioning:

Interval Sprints-Both Halves

1×10 Mobility Warm Up/1×5 Barbell Warm Up

Power Set 1

1×1 @ 70%,75%,80%,85% Hang Squat Clean

3x12ea Front Plank w/Row

Pair Set 1

3x8ea Goblet Rear Foot Elevated Split Squat

3×12 Shoulder Circuit (Y,T,W,L) w/ 2 1/2#

3x12ea Side Plank w/Row

Pair Set 2

3x8ea 1A DB Bench

3x8ea 1A DB Row

3x12ea 1L SB Leg Curl

Tuesday 9/17/2013

WBB/Position

Dynamic Warmup

Agility Square (2x each drill)

Pushups, Chins(5), Squats, Situps (2×10)

Front Squat (1×2 50%,60%,3×2 70%)

Strict Chins (1 set for max reps)

Met-Con: “Marsha” 3 rounds: Run 400m,30Box Jumps,30Air Squats

Foam Roll / Stretch

Softball/Men’s Tennis:

1×10 Mobility Warm Up/1×5 Bodyweight WarmUp


300 Yard Shuttle Test

25 yards apart x 12 lengths, try for under 60 seconds per rep, rest 3 minutes and repeat.

Foam Roll/Stretch

Monday 9/16/2013

Wbb / Position Players

Ladder

2×10 Suitcase Walk, Wall Ball, Body Row

Barbell Warmup

Power clean (1×2 50%,60%, 3×2 70%)

4X6 1 arm military press

4X6 rdl

50 Med Ball Abs

Foam Roll / Stretch

Softball/Men’s Tennis:

Conditioning:

Star Drill Level 3

1×10 Mobility Warm Up/1×5 Barbell Warm Up

Power Set 1

1×1 @ 70%,75%,80%,85% Hang Clean

3×40 yards Heartbeat Walk

Pair Set 1

1×3 @ 67.5%,72.5%,77.5%,82.5% Front Squat

3x8ea 1A DB Incline

3x5ea Turkish Sit-Up

Pair Set 2

3x8ea DB Stepups

3×8 Strict Chins (pronated)

3x8ea 1A 1L RDL