Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
LIKE CUSH
The off-season is a time for growth. It’s the time
to get bigger, faster, stronger, and make tweaks
to your diet. Cushing’s off-season workout is
designed to build muscle and make him more
explosive. Just try and keep up.
1A. KNEELING MED BALL CHEST PASS INTO WALL – 3X5 4B. BAND FACE PULLS – 3X15
MONDAY
1B. ISOMETRIC SHOULDER Y-W-T (ON BENCH) 05. DEFRANCO “SHOULDER SHOCKER”
3X15 SECONDS EACH POSITION 2-3 SETS OF 8 REPS EACH VARIATION
SET 1 SET 2 SET 3 SET 1 SET 2 SET 3
02. BARBELL BENCH PRESS – WORK UP TO 5X1 AT 90% 1RM 6A. THICK ROPE CURLS W/ 70LB KB – 3X10
*LAST SET PERFORM 1 OR MORE REPS
SET 1 SET 2 SET 3
SET 1 SET 2 SET 3 SET 4 SET 5
SET 1 SET 2
4A. STANDING HAND OVER HAND ROPE PULL W/ SLED – 3 TIMED SETS
MONDAY
SET 1 SET 2 SET 3
TUESDAY
6B. PLATE PINCHES (45 LB BUMPER PLATE)
SET 5 SET 6 SET 7 SET 8 3X 30-60 SECONDS
6C. MANUAL NECK – 3X10 EACH POSITION
THURSDAY
SET 1 SET 2 SET 3 SET 4
02. MOUNTAIN CLIMBER INTO SPRINT – 6 X 10-15 YARDS SET 1 SET 2 SET 3
03. KNEELING JUMP TO BROAD JUMP – 6X3
*MEASURE DISTANCE OF EACH JUMP AND AIM TO
GET FARTHER EACH SET
6A. AB WHEEL ROLL OUT – 3X10
04. TRAP BAR DEADLIFT – WORK UP TO 3X3 AT 85% 1RM 6B. FAT BAR HOLD W/ 185 LBS – 3 X AS LONG AS POSSIBLE
FRIDAY
SET 1 SET 2 SET 3 SET 1 SET 2 SET 3