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luke
UPPER BODY TRAINING------ Upper body lifting should only be done 3-4 times a week and always with a day of rest inbetween each workout. For example, upper body one day, legs the next. A standard Workout can consist of --------------------------------
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luke
--------------------------- BENCH PRESS-3X5----INCLINE PRESS-3X5------TRICEPT EXTENTIONS-3X8-----CHEST FLIES-3X10------UPRIGHT ROWS-3X10-----CRUNCHES-3X50 ------------------------------------------------------------ It''''s not a bad idea to add a pr
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luke
otein shake after you are done lifting.
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luke
AGILITY DRILLS cone drills (zigzag) are one of the best. if you have access to a speed ladder, let me know and i can give you drills for that, which is really good for agility. carioca and shuffling are good for lateral movement. just go back and
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luke
forth doing them until the sides of your legs are on fire, rest, and then do it again as many times as you want. the box drill is a great one too. in the box drill, 4 cones are set up making a square. you start at a cone and sprint to the cone straig
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luke
ht ahead, shuffle across from the top left cone to the top right, backpetal from the top right cone to the bottom right, and carioca from the bottom right to the bottom left and repeat as many times as you want.
