Monday 14th May
-3 minutes low intensity warm up (skipping today)
-Dyanmic mobility and required activation drills something similar to these routines
here
Plyometric circuit/neural activation
1. Depth drop to vertical jump x3
2. Backwards jump to forward medicine ball throw x3
3. Lateral bound x6
-Rest 1 minute between rounds or in till breathing rate has completely returned to baseline.
A.1 Safety bar split squat 4x5 each side 2-1-0-0 rest 30 seconds before>
A.2 flying knee to heavy bag x2 each side. 90 seconds rest before A.1
B.1 Pull up 4x6 1-1-0-0 1
B.2 medicine ball slamx5 1 minute rest
C.1 1 arm DB push press 1-0-0-0 3x5 each side
D.1 Cable face pull 3x25 superset
D.2 Reverse hyper 3x20 45 seconds rest
E.1 Prowler push 30m maximum effort
E.2 50m of jab cross jab 90 degree turn cross jab 90 degree turn (this is shadow boxing but working on fast movement and thinking and good technique under fatigue)
Rest 45 seconds repeat 5 times
Stretching and controlled breathing.
As stated previously usually with a pure striker I place more emphasis on foot work and reactive power but her striking coach implements a lot in her skill training. This is why it's very important to have an insight into what an athlete is doing the rest of the week.
