July should be a month where you focus on max strength and hypertrophy.
Here is a sample of what the week could look like:
Monday
Tuesday
Wednesday
Thursday
Friday
Lower Body
Upper Body
Core/Balance Lower Body
Upper Body
Stamina-cardio Speed-cardio Your choice
Stamina-cardio Speed-cardio
Mobility – stretching and foam rolling every day
Saturday
Hills – 45 min
Sunday
Day Off
For strength work start off with 8 reps targeting 4 – 6 max by mid to end of month.
-Avoid using machines as much as possible – ie. No leg press, leg extension, Smith machine, Preacher curls etc.
-Use body weight and balance and cables for as many exercises as possible.
-Try to integrate lower and upper body in most exercises
For Cardio there are two types of workouts:
Speed days:
6 – 10 seconds secs of work then 45 sec rest – recover to 60% Max Heart Rate. You should be fully recovered so you can go max
speed in your next interval.
Stamina Days:
90 seconds of work with 60 seconds of rest – moderate intensity
Other intervals for stamina
20 secs work 10 secs rest – 5 mins
10 secs on 10 secs off, 20 secs on 10 secs off for 5 mins then rest for 2 – 3 mins
300/200/100 yard shuttle run
25 yards there and back 6 times = 300 yards
Sample Warmup Exercises
Shuffle with tennis ball throw
Reaction Ball tosses against wall
Squat with tennis ball throw
Standing hip circles
Sample Strength Exercises – lower body
1-leg squats (use band quad in front if needed)
1-leg reverse lunges off of bench
1-leg standing curls
1-leg calf raises
Hip Adduction – cable front and back with towel
On one knee – slide outside leg out with towel
Sample Strength Exercises – upper body
(Supersets – 3 sets per grouping)
Chin ups/Cable Chest Press Superset
Single arm cable press with lunge/Single arm cable pull with lunge
Bicep curl lunge back knee up, Shoulder press on Bosu, Closed grip push ups
Sample Core Exercises
Bounce Medicine ball against wall overhead on knees
Bounce Medicine ball against wall overhead on feet
Bounce Medicine ball against wall overhead on 1 foot
Plank
Cable Chop Low to High – outside leg on knee & inside leg extended out
Cable Chop Low to High – outside leg on foot & inside leg on knee
Side Planks
90 degree knees lower to parallel to ground
Sample Stretches
-Laying prone on ground. 1 leg on ground. Other knee bent 90 degrees. Drop bent leg to ground and
back up. Use resistance in both directions
-Laying supine on ground. Both knees 90 degrees. Use band to hold knees together. Move feet out and
in. Then move kneed out and in.
-Supine – knees together and feet wide
-Prone – knees together and feet drop wide
-Groin on both knees – feet flat and wide
-Groin stretch on one knee
-Hip flexor plus grab heel to butt
-Hamstring laying on back
-Splits both directions
-90/90 hip stretch
-Calf Stretch
-Chest Stretch
-Standing IT Band
-Back Stretch
-Shoulder stretch & neck stretch
-Push knee cap out and massage outside of knee
Foam Roller: Quad, Adductor, Hamstring, IT, Calf, Hip flexor, low back
Lacrosse ball Hip flexor, glute, bottom of foot