Phase 3 Begins

Jeez. Haven't posted in like a month! My bad. I guess I have more or less been on the same routine with MBSC for the past few weeks, so nothing really new/exciting has occured there. We are onto the final stretch of the summer session at Boyle's. Last week was the first of Phase 3, so there were a few adjustments made for that.

Phase 3 we get into 'true plyometrics' more or less. So for some of the plyo exercises we removed the mini bounce and they're just continuously jumping/bounding ir what have you. For lunge circuit in warm up we added med balls with either overhead reach, or reach to 'instep'. For our mini-band activation series we added a second band around ankles or foot to make it more difficult. Med ball tosses have more or less become fully 'dynamic' with a step for overhead, side toss and chest pass. Some pretty good force is being used :).

Phase 3 lift we have added some eccentric exercises. Eccentric chin ups which are tough as one might guess. I can do 1 of my 3 sets of 5 with body weight no assistance! GO ME! haah. RFE's are also eccentric, 5 count on the way down.
1A1L Row became full on dynamic split squat row. Stability lift now has inside foot on a plyo box, squat, pull, push, full on dynamic. Alt push pull is hard and fast as you can go. The kids are having a blast with this, trying to beat each others 'power outputs' (the keiser machine gives a number for this). Plank circuit is now plank row. This is a little tricky to coach because we are looking for now hip turn, everything nice and level and still. Some groups are doing eccentric Bench press, some are not, depending on the coaches preference and athletes situations.

So, those are the changes that have been made for Phase 3. So far things are going well. 1 week down.