Washington and LeeUniversityField Hockey2007 Summer Workout

Day One

Week of 6/11/07 / Week of 6/18/07 / Week of 6/25/07
Box Straddle / Booster Straddle / Booster Straddle
3 x 20 x / 3 x 20 x / 3 x 20 x
Clean Pull / Clean Pull / Clean Pull
3 x 4 x / 3 x 4 x / 3 x 4 x
Squats / Squats / Squats
8 @ 65 % / 8 @ 65 % / 5 @ 77.5 %
5 @ 80 % / 2 x 5 @ 80 % / 2 x 3 @ 82.5 %
2 x 3 @ 82.5 % / 2 x 5 @ 85 % / 3 x 3 @ 87.5 %
Push-Ups / Push-Ups / Push-Ups
3 x 50 % best effort / 3 x 50 % best effort / 4 x 50 % best effort
Chin-Ups / Pull-Ups (neutral grip) / Pull-Ups
3 x 5 - 5 sec negative / 3 x 5 - 5 sec negative / 3 x 5 - 5 sec negative
Walking Lunges / Step-Ups / Walking Lunges
2 x 8 x / 2 x 8 x / 2 x 8 x
Cuban Press / DB Lateral Raise / Cuban Press
2 x 12 x / 2 x 8 x / 2 x 12 x
Pronated Curl / Hammer Curl / Pronated Curl
2 x 12 x / 2 x 8 x / 2 x 12 x
Leg Curl / Single Leg Curl / Single Leg Curl
8 x / 8 x / 8 x
3 x 5 x / 2 x 5 x / 2 x 5 x
CORE / CORE / CORE

Day Two

Week of 6/11/07 / Week of 6/18/07 / Week of 6/25/07
Lateral Box Shuffle / Lateral Booster Shuffle / Lateral Booster Shuffle
20 x / 20 x / 20 x
Hang Clean - Squat / Hang Clean - Squat / Hang Clean - Squat
3 x 5 x / 4 x 3 x / 4 x 3 x
Bench Press / Bench Press / Bench Press
8 @ 65 % / 8 @ 65 % / 5 @ 77.5 %
5 @ 80 % / 2 x 5 @ 80 % / 2 x 3 @ 82.5 %
2 x 3 @ 82.5 % / 2 x 5 @ 85 % / 3 x 3 @ 87.5 %
Seated Row / Seated Row / Seated Row
8 @ 65 % / 8 @ 65 % / 5 @ 77.5 %
5 @ 80 % / 2 x 5 @ 80 % / 2 x 3 @ 82.5 %
2 x 3 @ 82.5 % / 2 x 5 @ 85 % / 3 x 3 @ 87.5 %
1-Legged Squat / 1-Legged Squat / 1-Legged Squat
2 x 8 x / 2 x 8 x / 2 x 8 x
External Shld Rotation / External Shld Rotation / External Shld Rotation
2 x 12 x / 2 x 12 x / 2 x 15 x
Kickbacks / Pushdowns / Kickbacks
2 x 12 x / 2 x 8 x / 2 x 12 x
SB Leg Curl / SB Leg Curl / SB Leg Curl
3 x 20 / 3 x 20 / 3 x 25
CORE / CORE / CORE

Washington and LeeUniversityField Hockey2007 Summer Workout

Circuit Day: Perform number of reps listed as fast as possible. Rest 15 seconds between exercises

Week of 6/11/07 / Week of 6/18/07 / Week of 6/25/07
3 Circuits / 3 Circuits / * Optional 2 Circuits *
DB Squat-Press / DB Snatch / DB Squat-Press
18 x 3 lbs. / 12 x 8 lbs. / 22 x 3 lbs.
Alternating Punch / Alternating Punch / Alternating Punch
64 x 3 lbs. / 50 x 5 lbs. / 70 x 3 lbs.
Bent-Over Row / Bent-Over Row / Bent-Over Row
36 x 3 lbs. / 30 x 8 lbs. / 40 x 3 lbs.
Lateral Squats / Lateral Squats / Lateral Squats
16 x 3 lbs. / 16 x 8 lbs. / 20 x 3 lbs.
Shoulder Arcs / Upright Row / Shoulder Arcs
25 x 3 lbs. / 20 x 8 lbs. / 30 x 3 lbs.
Hammer Curls / Supinated Curls / Hammer Curls
56 x 3 lbs. / 44 x 8 lbs. / 60 x 3 lbs.
Dual Kickbacks / Overhead Press / Dual Kickbacks
25 x 3 lbs. / 15 x 8 lbs. / 30 x 3 lbs.
SB BL March / SB SL March / SB BL March
20 x / 20 x / 26 x
Vick Row / Vick Row / Vick Row
25 x 3 lbs. / 15 x 5 lbs. / 30 x 3 lbs.
Rest = 2:30 minutes / Rest = 2:30 minutes / Rest = 2:30 minutes

Washington and LeeUniversityField Hockey2007 Summer Workout

Power Day

Week of 7/2/07 / Week of 7/9/07 / Week of 7/16/07 / Week of 7/23/07
Speed Squat (¾ depth) / Speed Squat (¾ depth) / Speed Squat (¾ depth) / Speed Squat (¾ depth)
3 x 5 @ 45 % / 3 x 5 @50 % / 3 x 5 @ 55 % / 3 x 5 @ 55 %
5 @ 40 % / 5 @ 40 %
Squat Jump / Squat Jump / Squat Jump / Squat Jump
3 x 4 / 3 x 4 / 4 x 3 / 4 x 3
Rotating Push-Up / Rotating Push-Up / Rotating Push-Up / Rotating Push-Up
3 x 3 each side / 3 x 3 each side / 3 x 3 each side / 3 x 3 each side
MB Woodchopper / MB Woodchopper / MB Woodchopper / MB Woodchopper
3 x 5 each side / 3 x 5 each side / 3 x 5 each side / 3 x 5 each side
Lateral Squat / Lateral Squat / Lateral Squat / Lateral Squat
3 x 5 x ≥ 20 lbs. / 3 x 5 x ≥ 20 lbs. / 4 x 3 x ≥ 20 lbs. / 4 x 3 x ≥ 20 lbs.
Lateral Lunges / Lateral Lunges / Lateral Lunges / Lateral Lunges
3 x 3 x 0 lbs. / 3 x 3 x 0 lbs. / 4 x 3 x 0 lbs. / 4 x 3 x 0 lbs.
CORE / CORE / CORE / CORE
2 x 4 exercises / 2 x 4 exercises / 2 x 4 exercises / 2 x 4 exercises
1-Legged Squat / 1-Legged Squat / 1-Legged Squat / 1-Legged Squat
2 x 8 / 3 x 8 / 3 x 8 / 3 x 8
Dual Vick Raise / Vick Raise 90 / Dual Vick Raise 90 / Dual Vick Raise 90
2 x12 x / 3 x 8 x / 3 x 8 x / 3 x 8 x
Wrist Extension / Wrist Extension / Wrist Extension / Wrist Extension
2 x 10 x / 3 x 6 x / 2 x 10 x / 3 x 6 x
Wrist Flexion / Wrist Flexion / Wrist Flexion / Wrist Flexion
2 x 10 x / 3 x 6 x / 2 x 10 x / 3 x 6 x

Strength Day

Week of 7/2/07 / Week of 7/9/07 / Week of 7/16/07 / Week of 7/23/07
Squats / Squats / Squats / Squats
8 @ 70 % / 8 @ 70 % / 5 @ 80 % / 5 @ 80 %
2 x 5 @ 77.5 % / 5 @ 77.5 % / 3 @ 82.5 % / 3 @ 85 %
2 x 5 @ 82.5 % / 2 x 3 @ 87.5 % / 2 x 3 @ 90 %
Bench Press / Bench Press / Bench Press / Bench Press
8 @ 70 % / 8 @ 70 % / 5 @ 80 % / 5 @ 80 %
2 x 5 @ 77.5 % / 5 @ 77.5 % / 3 @ 82.5 % / 3 @ 85 %
2 x 5 @ 82.5 % / 2 x 3 @ 87.5 % / 2 x 3 @ 90 %
Seated Row / Seated Row / Seated Row / Seated Row
8 @ 70 % / 8 @ 70 % / 5 @ 80 % / 5 @ 80 %
2 x 5 @ 77.5 % / 5 @ 77.5 % / 3 @ 82.5 % / 3 @ 85 %
2 x 5 @ 82.5 % / 2 x 3 @ 87.5 % / 2 x 3 @ 90 %
CORE / CORE / CORE / CORE
2 x 4 exercises / 2 x 4 exercises / 2 x 4 exercises / 2 x 4 exercises
RDL / RDL / Single RDL / Single RDL
3 x 8x / 3 x 8 x / 3 x 6 x / 3 x 6 x
Upright Row / Upright Row / Upright Row / Upright Row
2 x 10 x / 3 x 6 x / 2 x 10 x / 3 x 6 x

Washington and LeeUniversityField Hockey2007 Summer Workout

Power Day

Week of 7/30/07 / Week of 8/6/07 / Week of 8/13/07 / Week of 8/20/07
Speed Squat (¾ depth) / Speed Squat (¾ depth) / Speed Squat (¾ depth) / Speed Squat (¾ depth)
3 x 5 @ 45 % / 3 x 5 @ 50 % / 3 x 5 @ 55 % / 3 x 5 @ 55 %
5 @ 40 % / 5 @ 40 %
Squat Jump / Squat Jump / Squat Jump / Squat Jump
3 x 4 / 3 x 4 / 4 x 3 / 4 x 3
Rotating Push-Up / Rotating Push-Up / Rotating Push-Up / Rotating Push-Up
3 x 3 each side / 3 x 3 each side / 3 x 3 each side / 3 x 3 each side
MB Woodchopper / MB Woodchopper / MB Woodchopper / MB Woodchopper
3 x 5 each side / 3 x 5 each side / 3 x 5 each side / 3 x 5 each side
Lateral Squat / Lateral Squat / Lateral Squat / Lateral Squat
3 x 5 x ≥ 20 lbs. / 3 x 5 x ≥ 20 lbs. / 4 x 3 x ≥ 20 lbs. / 4 x 3 x ≥ 20 lbs.
Lateral Lunges / Lateral Lunges / Lateral Lunges / Lateral Lunges
3 x 3 x 0 lbs. / 3 x 3 x 0 lbs. / 4 x 3 x 0 lbs. / 4 x 3 x 0 lbs.
CORE / CORE / CORE / CORE
2 x 4 exercises / 2 x 4 exercises / 2 x 4 exercises / 2 x 4 exercises
1-Legged Squat / 1-Legged Squat / 1-Legged Squat / 1-Legged Squat
2 x 8 / 3 x 8 / 3 x 8 / 3 x 8
Dual Vick Raise / Vick Raise 90 / Dual Vick Raise 90 / Dual Vick Raise 90
2 x12 x / 3 x 8 x / 3 x 8 x / 3 x 8 x
Wrist Extension / Wrist Extension / Wrist Extension / Wrist Extension
2 x 10 x / 3 x 6 x / 2 x 10 x / 3 x 6 x
Wrist Flexion / Wrist Flexion / Wrist Flexion / Wrist Flexion
2 x 10 x / 3 x 6 x / 2 x 10 x / 3 x 6 x

Circuit Day:

Week of 7/30/07 / Week of 8/6/07 / Week of 8/13/07 / Week of 8/20/07
2 Circuits / 3 Circuits / 3 Circuits / 3 Circuits
DB Snatch / DB Squat-Press / DB Snatch / DB Squat-Press
12 x 8 lbs. / 18 x 3 lbs. / 12 x 8 lbs. / 22 x 3 lbs.
Alternating Punch / Alternating Punch / Alternating Punch / Alternating Punch
50 x 5 lbs. / 64 x 3 lbs. / 50 x 5 lbs. / 70 x 3 lbs.
Bent-Over Row / Bent-Over Row / Bent-Over Row / Bent-Over Row
30 x 8 lbs. / 36 x 3 lbs. / 30 x 8 lbs. / 40 x 3 lbs.
Lateral Squats / Lateral Squats / Lateral Squats / Lateral Squats
16 x 8 lbs. / 16 x 3 lbs. / 16 x 8 lbs. / 20 x 3 lbs.
Upright Row / Shoulder Arcs / Upright Row / Shoulder Arcs
20 x 8 lbs. / 25 x 3 lbs. / 20 x 8 lbs. / 30 x 3 lbs.
Supinated Curls / Hammer Curls / Supinated Curls / Hammer Curls
44 x 8 lbs. / 56 x 3 lbs. / 44 x 8 lbs. / 60 x 3 lbs.
Overhead Press / Dual Kickbacks / Overhead Press / Dual Kickbacks
15 x 8 lbs. / 25 x 3 lbs. / 15 x 8 lbs. / 30 x 3 lbs.
SB SL March / SB BL March / SB SL March / SB BL March
20 x / 20 x / 20 x / 26 x
Vick Row or Tube Row / Vick Row or Tube Row / Vick Row or Tube Row / Vick Row or Tube Row
15 x 5 lbs. / 25 x 3 lbs. / 15 x 5 lbs. / 30 x 3 lbs.
Rest = 2:30 minutes / Rest = 2:30 minutes / Rest = 2 minutes / Rest = 2 minutes

Washington and LeeUniversityField Hockey2007 Summer Workout

Agility Drills

Agility drills are to be performed two or three times a week after a general warm-up. They may be performed prior to a running or strength workout.

T-Drill

Diamond Drill

Zig Zag Drill: 5 yards wide and 10 yards long, regular and irregular spacing

Pro Agility Drill: movement pattern = side shuffle to sprint to back pedal

Agility Ladder Drills:

  • Icky Shuffle (forward and backward) → Icky Bound (forward and backward) starting week of 7/16/07
  • Crossover Step: forward, add backward starting week of 7/23/07
  • Lateral In-In-Out-Out: moving to the left and right,
  • In-In-Out-Out (forward and backward)

Plyometrics

Plyometric drills are to be performed two times a week after a general warm-up.They may be performed prior to a running or strength workout.

1-2 Stick → 1-2 Cut

Star Jumps

Split Jump with Cycle

Line Drill: start with hopping over a 6” wide line and progress to an 18” wide line, 2 sets = 2 sets each leg

Day One / Day Two
Week of 6/18/07 / sets / repetitions / rest interval / sets / repetitions / rest interval
1-2 Stick / 3 / NA / 30 seconds / Split Jump w/Cycle / 2 / 3 each / 60 seconds
Star Jumps / 3 / 3 / 30-60 seconds / 1-2 Stick / 3 / NA / 30 seconds
Agility Ladder / 2 / ladder / 30 seconds / Agility Ladder / 2 / ladder / 30 seconds
T-Drill / NA / 3 / 30-60 seconds / Pro Agility Drill / NA / 3 / 30-60 seconds
Day One / Day Two
Week of 6/25/07 / sets / repetitions / rest interval / sets / repetitions / rest interval
1-2 Stick / 3 / NA / 30 seconds / Split Jump w/Cycle / 2 / 3 each / 60 seconds
Star Jumps / 3 / 3 / 30-60 seconds / 1-2 Stick / 3 / NA / 30 seconds
Agility Ladder / 2 / ladder / 30 seconds / Agility Ladder / 2 / ladder / 30 seconds
T-Drill / NA / 3 / 30-60 seconds / Diamond Drill / NA / 3 / 30-60 seconds
Day One / Day Two
Week of 7/2/07 / sets / repetitions / rest interval / sets / repetitions / rest interval
1-2 Stick / 3 / NA / 30 seconds / Split Jump w/Cycle / 2 / 3 each / 60 seconds
Star Jumps / 3 / 3 / 30-60 seconds / 1-2 Cut / 3 / NA / 30 seconds
Agility Ladder / 4 / ladder / 30 seconds / Agility Ladder / 4 / ladder / 30 seconds
Diamond Drill / NA / 3 / 30-60 seconds / Zig Zag - regular / NA / 3 / 30-60 seconds
T-Drill / NA / 3 / 30-60 seconds / Pro Agility Drill / NA / 3 / 30-60 seconds
Day One / Day Two
Week of 7/9/07 / sets / repetitions / rest interval / sets / repetitions / rest interval
1-2 Stick / 3 / NA / 30 seconds / Split Jump w/Cycle / 3 / 3 each / 60 seconds
Star Jumps / 3 / 3 / 30-60 seconds / 1-2 Cut / 3 / NA / 30 seconds
Agility Ladder / 2 / ladder / 30 seconds / Agility Ladder / 3 / ladder / 30 seconds
Zig Zag Drill - regular / NA / 3 / 30-60 seconds / Pro Agility Drill / NA / 3 / 30-60 seconds
T-Drill / NA / 3 / 30-60 seconds / Diamond Drill / NA / 3 / 30-60 seconds

Washington and LeeUniversityField Hockey2007 Summer Workout

Day One / Day Two
Week of 7/16/07 / sets / repetitions / rest interval / sets / repetitions / rest interval
1-2 Cut / 3 / NA / 30 seconds / Split Jump w/Cycle / 3 / 3 each / 60 seconds
Star Jumps / 3 / 3 / 30-60 seconds / Line Drill / 2 / 10 yards / 30 seconds
Agility Ladder / 4 / ladder / 30 seconds / Agility Ladder / 4 / ladder / 30 seconds
Pro Agility Drill / NA / 3 / 30-60 seconds / Zig Zag - irregular / NA / 3 / 30-60 seconds
T-Drill / NA / 3 / 30-60 seconds / Diamond Drill / NA / 3 / 30-60 seconds

↓NOTE: Sprint 5-10 yards out of each drill from this week forward. ↓

Day One / Day Two
Week of 7/23/07 / sets / repetitions / rest interval / sets / repetitions / rest interval
1-2 Cut / 3 / NA / 30 seconds / Split Jump w/Cycle / 3 / 3 each / 60 seconds
Star Jumps / 3 / 3 / 30-60 seconds / Line Drill / 2 / 10 yards / 30 seconds
Agility Ladder / 2 / ladder / 30 seconds / Agility Ladder / 3 / ladder / 30 seconds
Zig Zag Drill - regular / NA / 2 / 30-60 seconds / Pro Agility Drill / NA / 2 / 30-60 seconds
T-Drill / NA / 6 / 30-60 seconds / Diamond Drill / NA / 6 / 30-60 seconds
Day One / Day Two
Week of 7/30/07 / sets / repetitions / rest interval / sets / repetitions / rest interval
1-2 Cut / 3 / NA / 30 seconds / Split Jump w/Cycle / 3 / 3 each / 60 seconds
Star Jumps / 3 / 3 / 30-60 seconds / Line Drill / 2 / 10 yards / 30 seconds
Agility Ladder / 2 / ladder / 30 seconds / Agility Ladder / 3 / ladder / 30 seconds
T-Drill / NA / 2 / 30-60 seconds / Diamond Drill / NA / 2 / 30-60 seconds
Pro Agility Drill / NA / 6 / 30-60 seconds / Zig Zag - irregular / NA / 6 / 30-60 seconds
Day One / Day Two
Week of 8/6/07 / sets / repetitions / rest interval / sets / repetitions / rest interval
1-2 Stick Continuous / 4 / NA / 30 seconds / Split Jump w/Cycle / 3 / 4 each / 60 seconds
Star Jumps / 3 / 3 / 30-60 seconds / Line Drill / 2 / 10 yards / 30 seconds
Agility Ladder / 2 / ladder / 30 seconds / Agility Ladder / 3 / ladder / 30 seconds
Zig Zag - irregular / NA / 2 / 30-60 seconds / Pro Agility Drill / NA / 2 / 30-60 seconds
T-Drill / NA / 6 / 30-60 seconds / Diamond Drill / NA / 6 / 30-60 seconds
Day One / Day Two
Week of 8/13/07 / sets / repetitions / rest interval / sets / repetitions / rest interval
1-2 Stick Continuous / 4 / NA / 30 seconds / Split Jump w/Cycle / 3 / 4 each / 60 seconds
Star Jumps / 3 / 3 / 30-60 seconds / Line Drill / 2 / 10 yards / 30 seconds
Agility Ladder / 2 / ladder / 30 seconds / Agility Ladder / 3 / ladder / 30 seconds
T-Drill / NA / 4 / 30-60 seconds / Diamond Drill / NA / 2 / 30-60 seconds
Pro Agility Drill / NA / 6 / 30-60 seconds / Zig Zag - regular / NA / 6 / 30-60 seconds
Day One / Day Two
Week of 8/20/07 / sets / repetitions / rest interval / sets / repetitions / rest interval
1-2 Stick Continuous / 4 / NA / 30 seconds / Split Jump w/Cycle / 3 / 4 each / 60 seconds
Star Jumps / 3 / 3 / 30-60 seconds / Line Drill / 2 / 10 yards / 30 seconds
Agility Ladder / 2 / ladder / 30 seconds / Agility Ladder / 3 / ladder / 30 seconds
Zig Zag - irregular / NA / 2 / 30-60 seconds / Pro Agility Drill / NA / 2 / 30-60 seconds
T-Drill / NA / 6 / 30-60 seconds / Diamond Drill / NA / 6 / 30-60 seconds