Open Gym Strength and Conditioning – MBMS football
Dynamic warmup
Dynamic warmup (No Measure)
1 round: (line drills)
baseline to half court then jog to opposite baseline
high knee pulls
Russian kicks
quad pulls
figure four stretch
lunge & rotation
high knees
butt kicks
quick feet karaoke
quick feet karaoke with high knee
side shuffle w/push-off
side shuffle w/ pause on whistle
run shuffle opposite
back pedal
back pedal/run
hip flips
clean progressions
Burgener clean warm-up (No Measure)
Barbell Prep
A) Burgener Warm Up Clean – 3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle Clean – “STRONG TURNOVER”
Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″
Tall Clean – “PULL UNDER”
B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement
No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
C) 3x High Hang Clean + 3x Hang Clean + 3x Clean
CNS prep
Box jumps: 3 sets of 5 reps
wall ball slams: 3×15
OLY
Hang Power Clean (EMOM 5: 5 reps@ light to moderate weight)
focus is technique…good jumping position with agressive leg/hip drive. Reps are consecutive.
Strength lift
Front Squat (Every 2:30 x 5 perform 5 front squats)
Looking for a 5 rep max toward the back end of your sets. Increase weight each set but focus should still be on technique. Standard is hip crease below the top of the knee
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