Anthony Cockrill's Training Stuff
Volleyball, Football , Basketball, Baseball , Softball, Soccer, Hockey, Track & Field, Field Sports, Multi-sportA 3-week micro-cycle designed for the extended break following the end of a competitive season.
The In-Season is long and has consequences that can be unfavorable physically. Such as a magnification of structural imbalances and nervous system dysfunction. The Post-Season provides a unique opportunity for athletes to focus on specific areas of improvement without the pressure of competitions or a demanding In-Season schedule. This 3-week micro-cycle utilizes the same systems and methods we use in our program to emphasize recovering from the long season.
Consisting of 18 total training session, the weekly structure is as followed:
Day 1 - Long Duration Yielding Isometrics
Day 2 - 3 Position Yielding Isometrics
Day 3 - Recovery
Day 4 - Zone 2 Work
Day 5 - Repetition Method
Day 6 - Recovery
**Micro-Cycle Goals:**
1. Increase parasympathic utilization
2. Increase muscle fascicle length
3. Address common structural imbalances caused by sport
6 sessions per week
Must use App app to view and log training
Program Training
Mobility
A
1) Spine Series - 1x5ea 2) 90/90 Isometric Movement Pathway - 2x3ea 3) Prone Full Swimmer - 2x3
Warm-Up
B
Animal Crawls
2 Sets Of 10 Yards Each Complete All 2 Sets Of Each Before Moving On To The Next Movement 1. Crouching Tiger 2. Duck Walk 3. Side Traveling Ape 4. Crab Walk 5. Scorpion 6. Elephant Walk
Deep Tier Plyos
C
3 Sets Each - Perform All 3 Sets Before Moving On To The Next Exercise 30 Seconds Rest Between Sets 2 Minutes Rest Between Exercises 1) Full Leaps - Stationary 3x20 Seconds 2) Split Leaps - Stationary 3x10 Seconds Each Leg
D
Split Squat - Yielding Isometric
1 x 2:00
E
Hip Extension - Single Leg - Long Lever - Yielding Isometric
1 x 2:00
F
Heel Raise - Single Leg - Standing - Yielding Isometric
1 x 2:00
G
Push-Up - Yielding Isometric
1 x 2:00
H
Inverted Row - Supinated - Yielding Isometric
1 x 2:00
I
Hollow Hold - Elbows Down
1 x 2:00
Mobility
A
2 Sets of 5 Reps Each 1) Spine Series 2) 90/90 - Hip Internal Rotation - Lift Off w/ Torso Lean 3) 90/90 -Trail Leg - Axial Rotation 4) Prone - GHJ External Rotation - Lift Off 5) Prone - GHJ Abduction - Axial Rotation
"Gymnastics"
B
1) Prone Cobra - 1x5 2) Crab Bridge - 3x20 Seconds 3) Crab Bridge - Vertical Reach - 2x20 Seconds Each Side 4) Back Bridge - Feet Elevated - 3x3-5 Seconds
Deep Tier Plyos
C
3 Sets Each - Perform All 3 Sets Before Moving On To The Next Exercise 30 Seconds Rest Between Sets 2 Minutes Rest Between Exercises 1) Low Ceiling Leaps - Stationary 3x20 Seconds 2) Low Ceiling Split Leaps - Stationary 3x10 Seconds Each Leg
D1
Goblet Squat - Cyclist - Yielding Isometric - 3pt Eccentric
4 x 3
D2
GHR - Yielding Isometric - 3pt Eccentric
4 x 3
E1
Lat-Pull Down - Yielding Isometric - 3pt Eccentric
4 x 3
E2
Dumbbell Press - Yielding Isometric - 3pt Eccentric
F
Hanging Knee Raise - Yielding Isometric
1 x 2:00
Soft Tissue
A
30 Second Minimum Per Side 1) Feet 2) Quads 3) External Rotators
Spine
B
1 Set of 5 Reps Each Exercise 1) Spine Series 2) Lumbar Segmentation 3) Thoracic Segmentation
Conditioning
C
Passive Stretching 1
Each Stretch MUST Be Held For A Minimum Of 2 Minutes (4 Minutes Total For 2 Limbs) 1) Couch Stretch 2) Frog Stretch 3) 90/90 - Hip Internal Rotators Stretch 4) Glute Max Stretch 5) Hip External Rotators Stretch 6) Pec Y Stretch 7) Sieza Sitting
Mobility
D
1) Hip Internal Rotation PRH - 2x5 Reps/3 Second Hold Each Rep 2) Hip External Rotation PRH - 2x5 Reps/3 Second Hold Each Rep 3) 90/90 ISOmp - 2x3 Reps Each Way 4) Longe Lunge Hip Extension PRLO - 2x5 Reps/ 3 Second Hold Each Rep 5) Front Splits - Assisted - Accumulate 1 Minute Each Side
E
Walk
1 x 20:00
Conditioning
A
Light Tier Plyos
2 Sets Of 10 Yards Each Movement Complete All 2 Sets Before Moving On To The Next 1. Forward Leaps 2. Backwards Leaps 3. Lateral Leaps 4. Split Leaps 5. Split Exchange 3 Sets Of 5 Yards Each Leg 1. Hops Low Tier Plyos Are Sub-maximal Bouts of 60-70% Effort. The Goal Is Creating Smooth and Rhythmic Reps As A Precursor For More Intensive Plyos. Hands On Hips The Whole Way. Full Foot Contact But 80% Of The Pressure On The Mid Foot. The Ankle, Knee and Hip Should Be Driving The Movements, Not Just The Ankle. SMOOTH AND RHYTHMIC!!!
Conditioning
B
Zone 2 Work
20-30 Minutes Pick 1: - High Incline Treadmill Walk - Stationary Bike - Stair Master - Run (Treadmill or Outdoors) - Hike Pace: 60-70% Max HR or 99-120 Beats Per Minute (Oura Ring, Apple Watch, FitBit, Etc.) Should be able to hold a conversation for the duration. Should not be so hard you can not converse.
Mobility
A
1) Spine Series 1x5ea 2) 90/90 Trail Leg - Axial Rotation 2x5ea 3) Prone - GHJ Flexion - Axial Rotation 2x5ea
"Gymnastics"
B
1) Prone Cobra - 1x5 2) Hanging Cobra - 3x20 Seconds 3) Hand Stand - L Position - 3x20 Seconds
Deep Tier Plyos
C
2 Sets of 20 Seconds Each Movement 1. Deep Tier - Oscillating Leaps 2. Deep Tier - Alternating Leaps To Split Leaps 3. Deep Tier - Split Exchange Leaps
D1
Bulgarian Split Squat - Dumbbells
4 x 8
D2
RDL - Dumbbells
4 x 8
E1
Dumbbell Overhead Press - Standing - Single Arm
4 x 12
E2
Dumbbell Row - Single Arm - Neutral Grip
4 x 12
F1
Dumbbell Cyclist Squat
3 x 25
F2
Rope Face Pull - Seated
3 x 15
F3
Crunch - Physio Ball
3 x 25
Soft Tissue
A
30 Second Minimum Per Side 1) Feet 2) Quads 3) External Rotators
Spine
B
1 Set of 5 Reps Each Exercise 1) Spine Series 2) Lumbar Segmentation 3) Thoracic Segmentation
Conditioning
C
Passive Stretching 1
Each Stretch MUST Be Held For A Minimum Of 2 Minutes (4 Minutes Total For 2 Limbs) 1) Couch Stretch 2) Frog Stretch 3) 90/90 - Hip Internal Rotators 4) Glute Max Stretch 5) Hip External Rotators Stretch 6) Pec Y Stretch 7) Sieza Sitting
Mobility
D
1) Hip Internal Rotation PRH - 2x5 Reps/3 Second Hold Each Rep 2) Hip External Rotation PRH - 2x5 Reps/3 Second Hold Each Rep 3) 90/90 ISOmp - 2x3 Reps Each Way 4) Longe Lunge Hip Extension PRLO - 2x5 Reps/ 3 Second Hold Each Rep 5) Front Splits - Assisted - Accumulate 1 Minute Each Side
E
Walk
1 x 20:00
