High School Level Functional training Macrocycle 1-C

  • Weeks 13-18 of Macrocycle 1 for Functional training.
  • This is a Friday workout(lower back, lats, biceps, abs and neck).
  • Do 5-10 minutes of a dynamic stretching warm-up to start workout.
  • Complete straight sets with 60 seconds rest between sets.

Squat Throw from Chest

1. Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.
2.Hold medicine ball at chest level and squat down to a parallel position.
3.Quickly explode up and jump as high as you can. As you start your jump you should start to shoulder press the ball up and reach full extensions with the arms when you are at the peak of your jump. Push ball as high as possible into the air. Try to minimize the time spent in the squatted position. It should be a real quick squat and jump.
Catch ball on the bounce and repeat according to prescribed repetitions.

Explosive Pushup

1. Start by getting into a push-up position.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat.
4. Repeat for the recommended repetitions.

Balance on extreme balance board

1. Starting position: Place hands on the balance board and bring your knees off the floor so that you are in a push-up position.
2. Now suspend the board off the ground at both ends.
3. Maintain your balance and posture keeping your core solid until desired time is met.
4. Do not let hips sag towards the ground or point up into the air.
Perform 3 sets of 10 seconds each.

Power Cleans

Starting Position: Grab the barbell with your body is in a bentover stance with your back flat.
Explode up by pushing your feet through the floor keeping the bar close to your legs.
Keep your arms straight and forcefully extend your hips, knees, and ankles.
At the same time shrug your shoulders and at their highest point curl the bar up while forcing your hips forward and support the bar at chest level .
Return to starting position and repeat.

Use 60-75 of max.


Keep torso straight but bent forward at the hips slightly.
Explosively raise the barbell by extending the hips, knee and ankle in a “jumping action”.
Keep your elbow pointed out and arm straight.
At maximum height slightly flex the hips then the knees.
Rotate elbows around and under the barbell. At maximum bar height, fully extend the elbows and lock the barbell overhead.
Catch the barbell by flexing at the knees and hips to absorb the weight and stand to a parallel stance.

Use 60-75 of max. 

Dumbell Deadlift Row

1. Start by holding dumbells at your side.
2. Squat down until the dumbells almost touch the ground.
3. Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle.
4. Now pull the dumbells in towards your waist.
5. Return to the starting position and repeat.

Front Pulldown

1) Adjust seat or knee pad height so that knees are secured while seated.
2) Grasp bar with a overhand grip wider than shoulder width apart and sit with knees secured in pads.
3) Start position: Fully extend arms with elbows facing out with back straight (you may lean back at hips approximately 5°-10°).
4) Pull bar down to upper chest area and squeeze shoulder blades together at end of movement.
5) Return to start position.
6) Remember to keep torso stationary throughout movement.

Cable Preacher Curls

1) Adjust seat or arm support height so that, while seated, top of arm support pad is at chest level.
2) Position arms shoulder width apart with elbows and upper arm supported on pad.
3) Start position: Grasp bar with underhand grip (palms facing up) with elbows slightly bent. Choose a narrow or wide grip as shown.
4) Flex at elbows and curl bar up until forearms are perpendicular to floor. Contract biceps at top of movement.
5) Return to start position.
6) Remember to keep shoulders stabilized - do not shrug shoulders forward on down (eccentric) phase of movement. Do not fully extend elbows at bottom of movement.

Incline Hammer Curls

1. Start by lying on an incline bench with your arms at your side holding dumbells and palms facing in.
2. Slowly curl the dumbells up keeping your palms facing in and your elbows at your side.
3. Return to the starting position and repeat for the required number of repetitions.

Weighted Back Extension

1) Position body face down on apparatus placing hips and ankles on respective pads.
2) Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad. Place a weight plate behind neck and hold with your hands.
3) Start position: Back should be parallel to ground with knees slightly bent.
4) Lower body until legs and hip are approximately at 90¢X.
5) Return to start position.
6) To increase resistance, place arms behind head „³ arms extended overhead „³ holding weight plate or weighted object across chest.

Reverse Wood Chop with bands or cable

1. Start by standing parallel to the band or cable.
2. Hang onto the handle in front of your body. Keeping your arms semi straight rotate your body out and away from the band.
3. Keep your feet planted and twist from your trunk or core. Remember to keep your arms semi straight throughout the movement.
4. Return to the starting point and repeat according to the required repetitions.
5. Repeat with the other side.

Standing Lift with ball

1. Start by standing and squeezing a ball between your legs.
2. Grab the bar with your left hand at the bottom and your right hand towards the top of the handle.
3. Proceed to pull with one hand and push with the other up and across the front of your body. You should end up with your right hand above your left shoulder.
4. While maintaining balance proceed to lower the bar back to the starting position and repeat for the desired repetitions.