D’Arcy McGee / Symmes Academy
D’Arcy McGee High School
Symmes Junior High School
925 Boul. Du Plateau, Gatineau (Qc)
J9J 3G2
(819)684-7472
www.symmesdarcy.com
Phase 1: June 3rd to June 27th: General Fitness
Phase 2: July 1st to July 30th: Strength and explosiveness
Phase 3: August 1st to August 29th: Conditioning and speed
Erick Tremblay, BA, BEd
French Second Language Teacher
etremblay@wqsb.qc.ca
(819)661-5531
June 3rd to June 27th 2013
D’Arcy McGee / Symmes Academy Training Program
Monday’s
Warm-up exercises
-
Foam roller: 10 rolls (IT band, Quad, calves, hamstrings, upper and lower back)
High Knees: 3x 30sec
Butt kicks : 3x 30 sec
Karaoke: 3x 30 sec
Scorpion push-ups
10 m sprints: 3x
20 m sprints: 3x
Strength Training: 3 sets of 10 repetitions
Exercises
DB bench press
on bench
Wide grip pullups
DB row on
bench
Lateral pushups on
Medicine Ball
Superman
Tempo
2-1-2
2-1-2
2-1-2
1-1-0
2-1-0
Bent over Row
1-1-2
with Barbell
DB Military
2-1-2
Press
*After week two, the bench will be replaced by the yoga ball.
Core Training: 3 sets of 15 repetitions
Medicine Ball
Slam
Medicine ball
side to side
V-ups
Front Plank
Side Plank
(both sides)
2-1-1
1-1-0
1-1-2
1 min (3x)
1 min (3x)
Dynamic Stretching: please see the dynamic stretching section
June 3rd to June 27th 2013
D’Arcy McGee / Symmes Academy Training Program
Tuesday’s
Warm-up exercises
-
Foam roller: 10 rolls (IT band, Quad, calves, hamstrings, upper and lower back)
Lateral jumps: 3 sets of 1 min ( 2 step high)
Lateral lunges with elastic: 3 sets of 20m (both sides)
Front lunges: 3 sets of 20m
Back lunges : 3 sets of 20 m
Strength Training: 3sets of 15 repetitions
Exercises
Tempo
Overhead
2-1-2
squats with
stick
Jump Squats
2-1-2
Front lunges
2-1-2
with DB
Side Lunges
2-1-2
with DB
Yoga ball
2-1-2
hamstring pull
Split squat
2-1-1
jump
* Foam roller: 10 rolls (IT band, Quad, calves, hamstrings, upper and lower back)
Core Training: 3 sets of 15 repetitions
Medicine ball
leg pull
Medicine ball
throw (side to
side)
Medicine ball
arm extension
throw
Medicine ball
side throw
2-1-2
2-1-1
2-1-1
2-1-1
Dynamic Stretching: Please see Dynamic stretching section
June 3rd to June 27th 2013
D’Arcy McGee / Symmes Academy Training Program
Thursday’s
Warm-up exercises:
-
Foam roller: 10 rolls (IT band, Quad, calves, hamstrings, upper and lower back)
5 minute run on football field or in the gymnasium
Strength training: Circuit training (3 repetitions and 1 minute rotations)
Exercises
DB swing
Push-up on
yoga ball
Split squat
jumps on
BOSU
DB squat +
press
Burpee’s
Single leg
squats on
BOSU
Scorpion Pushups
High jumps on
Steps
Stair run
Side to side
jumps
Chin-up
Jackknives with
weight
Yoga ball plank
Triangle circuit
Tempo
2-1-2
2-1-2
2-1-2
2-1-2
Continuous
2-1-2
2-1-2
2-1-1
Continuous
Continuous
2-1-2
2-1-2
Continuous
Continuous
Cool Down:
-
Jogging: 5 minutes (football field)
Dynamic Stretching:
Please see the dynamic stretching section
Dynamic Stretching
www.courthezon.footeo.com
July 2nd to July 30th 2013
D’Arcy McGee / Symmes Academy Training Program
Monday
Warm-up exercises:
-
Foam roller: 10 rolls (IT band, Quad, calves, hamstrings, upper and lower back and hip flexors)
Scorpion push-ups ( 3 sets of 8 repetitions)
Cardio Training: Stationary bike
-
5 minute : warm-up
30 sec SPIN/ 30 sec BREAK (15 repetitions)
5 minute: cool-down
Strength training: 4 sets of 6 to 8 repetitions
Exercises
Bench Press
Wide-Grip pull
ups
Tempo
2-1-1
2-1-1
Bent over row
2-1-1
DB Yoga press
2-1-1
(1 arm at a
time)
DB Shoulder
2-1-1
press on yoga
ball
Lateral pull2-1-1
down
The shoulder
2-1-1
combo
workout
Front and back
2-1-1
forearm pull
Full extension
2-1-1
chin-ups
Core workout
Repetitions
Front and side
1 min hold
plank
Holding knee
3 x 20
ups
repetitions
V-ups
20 repetitions
Walking DB
3x 20 m
Dynamic Stretching:
Please see the dynamic stretching section
July 2nd to July 30th 2013
D’Arcy McGee / Symmes Academy Training Program
Tuesday’s
Warm-up exercises
-
Foam roller: 10 rolls (IT band, Quad, calves, hamstrings, upper and lower back and hip flexors)
Step Work: 3 x 10 repetitions
-
Front step-ups
Cross over side step ups
Cross over behind step ups
Strength Training: 4 sets of 8 repetitions
Exercises
Back Squats +
jump squats
Front squats
Lateral Squats
+ Skating
lateral jumps
Split Squats on
bench
Good morning
Deadlifts
Single leg press
Yoga ball
hamstring pull
Tempo
2-1-1
2-1-1
2-1-1
2-1-1
2-1-1
2-1-1
Flush: 5 min cool-down on stationary bike
Foam roller: 10 rolls (IT band, Quad, calves, hamstrings, upper and lower back)
Dynamic Stretching
July 2nd to July 30th2013
D’Arcy McGee / Symmes Academy Training Program
Thursday’s (GO HARD OR GO HOME!)
Warm-up exercises:
-
Foam roller: 10 rolls (IT band, Quad, calves, hamstrings, upper and lower back)
Scorpion push-ups
Strength training: Circuit training (3 rotations of 8 repetitions)
Exercises
Clean deadlifts
Clean PULL
Tempo
2-1-1
2-1-1
Hang clean
Clean
Clean and jerk
Hang snatch
2-1-1
2-1-1
2-1-1
2-1-1
Foam roller: It band, hamstring, quad, hip flexors, calves, chins, lower and upper back)
Cool Down: stationary bike (5 minute)
Dynamic Stretching: 1 minute each exercise.
August 12th to August 30th 2013
D’Arcy McGee / Symmes Academy Training Program
Monday
Warm-up exercises:
-
Foam roller: 10 rolls (IT band, Quad, calves, hamstrings, upper and lower back and hip flexors)
Scorpion push-ups ( 3 sets of 8 repetitions)
Cardio Training: Stationary bike
-
5 minute : warm-up
30 sec SPIN/ 30 sec BREAK (15 repetitions)
5 minute: cool-down
Strength training: 4 sets of 6 to 8 repetitions
Exercises
Yoga ball Press
Bench press
(half press for
power)
Tempo
1-1-1
1-1-1
Landmine
press
Rope chin-up
BOSU ball pull
BOSU ball curl
and press
Yoga ball flat
pull
KB Swing
1-1-1
2-1-1
1-1-1
1-1-1
1-1-1
1-1-1
Core workout
Repetitions
Landmine side
1-1-1
to side
Holding knee
Continuous
circles
motion
Foam roller
20 repetitions
roll-outs
Bar roll-outs
20 repetitions
Dynamic Stretching:
Please see the dynamic stretching section
August 12th to August 30th 2013
D’Arcy McGee / Symmes Academy Training Program
Tuesday’s
Warm-up exercises
-
Foam roller: 10 rolls (IT band, Quad, calves, hamstrings, upper and lower back and hip flexors)
5 minute on spin bike
Step Work: 3 x 20 repetitions
-
High jumps
Plateau jumps : high knee ( 20 repetitions) and Side jumps ( 20 repetitions)
Strength Training: 4 sets of 8 repetitions
Exercises
Jump squats
with weight
Split squat
jumps with
weight
Lateral squat
jumps with
weight
Explosive leg
press
Hang clean
Clean and
press
Snatch
Yoga ball
squats
Tempo
1-1-1
1-1-1
1-1-1
1-1-1
1-1-1
1-1-1
1-1-1
1-1-1
Flush: 5 min cool-down on stationary bike
Foam roller: 10 rolls (IT band, Quad, calves, hamstrings, upper and lower back)
Dynamic Stretching
August 12th to August 30th 2013
D’Arcy McGee / Symmes Academy Training Program
Thursday’s (Your biggest opponent is yourself!)
Warm-up exercises:
-
Foam roller: 10 rolls (IT band, Quad, calves, hamstrings, upper and lower back)
Scorpion push-ups
5 min warm-up on stationary bike
Strength training: Circuit training (3 rotations of 8 repetitions)
Exercises
Elastic starts
Elastic starts
Competitive sled
pull
10m sprints:
- Stomach
- Back
- 1 knee
down (side
start)
20m sprint
100m sprint (Solo
sled pull)
Box work:
- 1-2
- 1-3
- 2-3
- 1-2-3
- 1-4-3-2
Tempo
4 to 5 steps
4 to 5 steps
Time yourself
Time yourself
Time yourself
3 sets of 1
minute. (Have
somebody
count your
steps. Try and
beat your
result every
time.)
Foam roller: It band, hamstring, quad, hip flexors, calves, chins, lower and upper back)
Cool Down: stationary bike (5 minute)
Dynamic Stretching: 1 minute each exercise.