Sunday - didn't play at tryouts (shoulder). Sucks. Post-tryouts workout: Short/direction changing sprints (btw 15-30m lengths) broken up by plios (ie 10 lunge jumps, 10 sec foot fires, 10 squat jumps, etc). 15-20 sprint reps, with short rest between. 60 minutes.
Monday - Core (30 seconds bicycles, 30 seconds medicine ball twists, 10 divers, 50 sit-ups, 60-second plank with leg lifts). 3 sets of each. 25 minutes
Shoulder therapy. Regular weights with good shoulder. 20 minutes.
Tuesday - PEC WOW. Tough.
Wednesday - Circuit lifts - full body. 3 sets of 12 reps with medium weight for each exercise. 45 seconds rest between sets. Lunges with weight, squat, bench, core work, leg curls, kettle bell swings, military press, etc. 65 minutes
Thursday - 70 minutes on the bike
Friday - 70 minutes on the bike. Core (same as Monday)
Saturday - Running/lifting double. Did the PEC workout from earlier in the week, then to the gym for all muscle group lift. Similar exercises as Wednesday, but heavy weights (until fail for each), more rest between sets. This is per Faust's suggestion to get one big weight day a week. 2 hours 30 minutes.
Sunday - Heavy leg syndrome from previous day. Guys at the tryout looked fast - sorry again not to be participating.
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