WOD Circuit 1 Dakota Meyer
MB Scoop Toss
Feet Up Push Up
MB Chest Pass (off floor)
Tubing Speed Pulls Horizontal
DB Push Up + 2 Rows
2:00 Cardio (Row-Run-Bike-Etc)
Recover for 2:00
All Reps are 10
Do 3 – 4 Rounds
WOD Circuit #2 Paul Ray Smith
Plate Chops Rt/Lft
Plate Overhead Lunges Rt/LFt
Plate Squat Jumps
Plate Sit Ups
DB Hang Snatch
DB Push – Up + 2 Rows
1 DB Turkish Get – Up Rt/Lft
MB Push – Ups
MB Twist Toss Rt/Lft
Pull – Ups
Reps are all 10
Rest is 2:30
Do 1 – 2 Rounds
WOD Circuit #3 Michael A. Monsoor
TRX Push – Ups
TRX Pull – Ups
TRX Curl Unders
KB Cln+ Sqt+Prs Rt/Lft
KB Turkish Get Up Rt/Lft
MB Scoop Toss
MB Twist Toss RT/Lft
All Reps 10
Do 3-4 Rounds
How do you test athletes for camp? How do you hold them accountable in todays culture in which they want it all? Jobs, social life, family time, hobbies and sports all vie for their limited attention spans and quality time. Larry Smith, the head coach at Arizona, Southern Cal and Missouri first introduced this to me as my boss at USC. After spring testing, the scores are set and the goals for the fall are determined for the fall. I have used this system very successfully with men and women’s basketball, volleyball, soccer, baseball and football at the collegiate level. IF the head coach buys in, it is very easy to get athlete buy-in. I have had various head coaches put their own spin on the test so that it better reflects their culture and system. For example, in soccer, the 110’s were 1:00 minute turnovers in which after running the distance, the athletes had the balance of the minute to return to the starting line. We did not max basketball athletes in the clean at times so we did a trap bar pull off of boxes (like a dead lift but more centered with the trap bar and from a higher starting point than the floor).
I feel this system works very well as the lifters need to run and the runners need to lift. Everyone needs to be aware of their body weight and body composition. Great performance is rewarded and laziness is penalized. In case of injury, the test that is not allowed will be thrown out and the scale will reflect the change in total points possible as well as the passing score. In the spring, we encouraged our athletes to test for max effort lifts. In the summer, we counseled them to max for points. Once you max out on points – why go higher? It is time to play ball. We squatted all summer, but on Fridays we did leg circuits as well as some type of total body circuits (dumbbells, kettlebells, bar, body weight and mixed methods circuits). With camp approaching, I was not as concerned with how much weight an athlete could lift in the squat as how much work the legs could handle and recover in a short time bout and hit it again.
PRE-SEASON REPORTING POINT SYSTEM
1. BODY WEIGHT – IF YOU ARE WITHIN 2% OF YOUR GOAL WEIGHT WHEN YOU REPORT YOU GET 1 POINT.
2. BODYFAT PERCENTAGE – IF YOU ARE ON OR BELOW YOUR ASSIGNED BODYFAT PERCENTAGE YOU GET 1 POINT.
3. STRENGTH TESTS – IF YOU ACHIEVE YOUR STRENGTH GOALS YOU WILL GET 3 POINTS. IF YOU ARE 5 POUNDS ABOVE YOUR GOAL YOU WILL GET 4 POINTS, 10 POUNDS ABOVE YOUR GOAL YOU RECEIVE 5 POINTS. IF YOU ARE 5 – 10 POUNDS BELOW YOU ONLY GET 2 POINTS, 15 – 20 POUNDS BELOW IS 1 POINT.
PTS. POWER CLEAN BENCH PRESS *LEG CIRCUIT
5 +10 POUNDS +10 POUNDS 5 SETS IN 90 SEC.
4 +5 POUNDS +5 POUNDS 4 SETS IN 90 SEC.
3 GOAL WEIGHT GOAL WEIGHT 3 SETS IN 90 SEC.
2 -5 POUNDS -5 POUNDS 2 SETS IN 90 SEC.
1 -15 POUNDS -15 POUNDS 1 SET IN 90 SEC.
*YOU WILL BE EXPECTED TO PASS ALL 5 LEG CIRCUITS IN 90 SECONDS W/2:00 REST!
4. CONDITIONING TEST – 16 TIMES MODIFIED 110 TEST IN 15 SECONDS. LINEMEN RUN 90 YARDS; QB, LB, TE, FB, K, RUN 100 YARDS; SKILL RUN 110 YARDS. EVERYONE FINISHES @ GOAL LINE IN 15 SECONDS WITH 45 SECONDS RECOVERY TIME.
5. YOU GET A FREE POINT IF YOU HAVE NO MISSES FOR THE ENTIRE SPRING. IN HIGH SCHOOL YOU COULD REWARD SUMMER TRAINING. IN COLLEGE, SUMMER REWARDS AND/OR PUNISHMENT IS FORBIDDEN.
YOU MUST SCORE 23 POINTS OUT OF A POSSIBLE 33.
THAT IS A SCORE OF 70% IN ORDER TO PASS.
IF YOU FAIL TO PASS, EACH POINT YOU FAIL BY WILL BE AN EXTRA DAY OF RUNNING AFTER PRACTICE.
FOR EXAMPLE, IF YOU SCORE 20 POINTS YOU WILL RUN EXTRA THE FIRST 3 DAYS AFTER PRACTICE.
THE HIGH POINT ATHLETE WILL RECEIVE THE BEST CONDITIONED ATHLETE AWARD ! !
I hope this sparks you to create your own system of testing prior to camp. Over the course of almost 15 years of collegiate coaching after I was taught this system, it worked for us. Good luck! Robb