2019-20 SAJO Training
WELCOME TO THE 2019/20 SAJO TRAINING PAGE
COVID-19 ONLINE TRAINING
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COVID-19 ONLINE WORKOUTS
FRI 4/17: Tempo Strength
SLS DRoM: A, IR/ER, Hip ABD, Hip EXT, Butt Kicker, Counter Sits. 10 reps each, no touching leg throughout
Tempo 101 Overview
(Also explained in video)
There are several ways we can add increased difficulty to exercises (ie. increased reps, sets, load, etc.). Another primary way to increase lifts is by incorporating tempo training to optimize a muscles time under tension through all components of a muscles contraction (Eccentric, Isometric, Concentric) and reducing periods of rest.
Example: (Squat with 6610 tempo)
6 seconds- Eccentric motion (Lowering portion of lift). Squat Ex: slow and controlled descent to 90*.
6 seconds- Isometric hold or how long you pause at the bottom of the lift. Squat ex: Holding at 90* (THIS IS NOT A REST)
1 seconds- Concentric motion or the lifting of the weight. This is typically the emphasized component of a lift. 1 second means we want a quick/powerful concentric contraction. Squat ex. Standing up from depth.
0 seconds: Rest between concentric and eccentric motion (top of a squat).
4/17 Tempo Workout:
Equipment Needed: “Bench”, Weight (DB/KB, Backpack, etc.), 2 equal weights (Light DB’s (<5#’s), Canned goods, etc.)
Rear Elevated Split Squat 4x8/Tempo: 6610
Broad Jumps: 4x(3x3) RX
Push Ups: 4x8 Tempo: 6610 (Modify to Incline if necessary)
Bench Plank Row 4x8 Tempo: 6610
SL TYI Tempo: 4x6 (3 Each Leg): 6610
3 Count Sit Up: 4x5 Tempo: 6610
LOG RESULTS IN TEAMBUILDR APP; FOR BODYWEIGHT, LOG 0# AS WEIGHT. FEEL FREE TO REACH OUT WITH ANY QUESTIONS!
HOME EXERCISE PROGRAMS
Our goals throughout the season are multi-factorial. We certainly aim to provide a program design focusing on increasing performance (speed, strength, power and agility). Additionally, we place extremely high value on injury prevention and recovery. The Altius home exercise programs that will be released periodically throughout the season are based on trends of deficits/imbalances demonstrated through athlete testing as well as from player/parent feedback regarding aches/pains that the athlete(s) may be experiencing. Whether or not your athlete is experiencing pain in the areas targeted by the programs below, we encourage participation as the selected exercises play an important role in preventing future injuries and increasing performance.
Patellofemoral Pain (anterior knee)
Access code: p4qkzxwr
App (ios/android): medbridgego
Prepared by: Matt Yegge
MEET YOUR PERFORMANCE SPECIALISTS
Thank you for the opportunity to work with your athletes!
Please contact us with any questions/concerns or to inquire about additional training/rehab services.