Wednesday, December 10, 2025

 Wednesday, December 10, 2025

Pre-Training Trip Prep

Warmup

2 X 150 @ 2:30 Loosen, Lengthen

24 X 25 @ 45 any equipment allowed

8 FR and BK - alt. FR superman-side kick; BK side-stack-send

8 BR and FL - alt. BR 3 tarzan/skip + 1 stroke; FL 3 single, 3 double

8 Turn Progression

#1 - wall kick to plunge

#2 - MP 1 shooter + 3 touch turn + 5 kicks off wall

#3 - MP 3 touch spin under flags + 5 kicks out uh2o

#4 - MP 3 touch finish

Main Set

4 X [3 X 50 + 2 X 75 + 75] @ 1:10-1:10-2:10

50's = stroke, Kick, D1-3, pace, or other, make it your strategy, put together some good repetitions

2 X 75's = 2 of a kind

75 = at least :02 faster than the previous 2 75's

Finish with a 300 Pull and 200 Kick to stretch it out.

Notes: start by sharpening your skills, then main set gives you some opportunities for some good repeats and a little strategy to keep you sharp.

Lifting (can be done Wednesday or Thursday)

Warmup with
 3 X [50 jumping jacks + 10 world greatest stretch + 5 box jumps]

24 Minute E.M.O.M (every minute on the minute)

Rotate

BB Squats

Pushups (pick a number between 8-15)

TRX row or DB standing Row

Notes: warmup is self explanatory, then the main part is a nice challenge that will get your volume up and is a fun challenge. You will do every exercise starting at "the top" like a swimming set. So you will do your 10-12 squats on the first 1minute, your pushups on the 2nd minute, and your row on the 3rd minute and continue for 8 rounds until you get to 24 minutes. Choose your weight and reps wisely as it will add up quickly. Have fun!

Monday, Dec. 8, 2025

 Monday, December 8, 2025

Pre-Training Trip

Shake Out

2,000 on the house, no sendoff's, keep the stroke count low, mix in a lot of stroke progressions to keep the skills in tack.

Weight Room (Monday or Tuesday)

Super Set #1

BB Back Squats (3 X 15) or DB Zercher Squats (3 X 20)

Max Pushups - 3 sets of ? 

Pullups or cable pull down - s sets of ?

Super Set #2

DB Lunge (3 X 5 ea. leg)

TRX Row or DB Row (lawn mower) (3 X 8-15+)

Power Push (3 X 8)

*body weight, hands on bench, ft. on floor, pause for :02 on bench and then EXPLODE and push away as hard as you can, hands should leave the bench.

Super Set #3

Rotational Box Jump (3 X 8 ea.)

*start on ground, 90 degrees to right and left., you will jump and rotate 90 degrees as you land on the box (like you leave the walls on your turns)

Weighted (45lb. plate) rollup

MB rotational slam (overhead to right and left) (8 ea. for 3 sets)

Notes: get some volume today and move some weight