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Loudoun County High School

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go raiders!

Loudoun County High School

go raiders!

Loudoun County High School

Team News.

Team News

3 months ago @ 5:24PM

2020 Summer Workouts

 

First Day of School: August 27th, 2020

Fall workouts will be posted once school has started. 

Please be sure to work on skill development (shooting and ball handling) in addition to the lifting workouts below. 

Any questions: Contact Coach Campbell - Austin.Campbell@lcps.org 

"It comes a time when WINTER asks you what you did in the SUMMER."

“The mindset isn’t about seeking a result—it’s more about the process of getting to that result. It’s about the journey and the approach. It’s a way of life. I do think that it’s important, in all endeavors, to have that mentality.” – Kobe Bryant on Mamba Mentality

“A lot of people say they want to be great, but they’re not willing to make the sacrifices necessary to achieve greatness. They have other concerns, whether important or not, and they spread themselves out. That’s totally fine. After all, greatness is not for everybody.’ – Kobe Bryant

 

 

 

 

Lifting 5x a week for roughly 1-1 ½ hours - keep in mind you still need to work on your skill-development outside of this lifting program. The workout is broken down into 3 4-week sessions that include strength training, power, speed/agility, and core exercises.

You need to stretch before/after each workout

First Four Weeks:

Add muscle mass, beginning stages of teaching fast/explosive

Day 1

Day 2

Day 3

Day 4

Day 5

Strength/power

-Squats

-Dumbbell Lunges

-Deadlifts

-Standing Calf raises

-Squat jumps

-standing long jump

 

Speed/agility:

-Falling starts  3X (baseline - other free throw line)

-Half court sprints 6x

-shuffle right/left/back pedal 3x half court

-Ladder circuit: 1 foot each, box, 2 foot each box, lateral 2 foot each box all 2x

Strength/power

-Bench press

-dumbbell bench press

-Dips

-Pull-ups

-Barbell bent rows

-Dumbbell front & side raises

-medicine ball chest pass

-medicine ball overhead throw

 

Speed/agility:

-Falling starts  3X (baseline - other free throw line)

-Half court sprints 6x

-shuffle right/left/back pedal 3x half court

 

Circuit Style:

30 sec on, minimal rest between exercises

 

-Jump rope

-Burpees

-Plank

-Jump Rope

-Squats

-side planks (each side)

-jump rope

-inch worms

-bear crawls

-jump rope

-lunges

-push-ups

 

 

Speed/Agility:

Long distance run

Strength/power

-Deadlifts

-Lateral lunges

-split squat

-Leg extensions/curl

-standing calf raises

-explosive box jumps (when hit ground jump right up)

-high box jumps

 

Speed/agility:

-Falling starts  3X (baseline - other free throw line)

-Half court sprints 6x

-shuffle right/left/back pedal 3x half court

-Ladder circuit: 2-foot each box, 2 in,  lateral 2 foot each box all 2x

Strength/power

-Incline bench press

-dumbbell fly

-upright rows

-bicep curls

-tricep pull downs

-clapping push-ups

-behind back overhead medicine ball throw

 

Speed/agility:

-Suicides 5x

-Full court sprints 5x

-Standing one leg long jumps half court (each leg) 3x

 

 

Repetitions/Sets for First 4 weeks:

 

Week 1

Week 2

Week 3

Week 4

Strength training

3x12-15 reps @70% max weight

3x12-15 reps @75% max weight

3x8-12 reps @80% max weight

3x15-20 reps @60% max weight

Plyometrics

10 jumps or throws

15 jumps or throws

20 jumps or throws

20 jumps or throws

Conditioning

1 time through

2 times through, rest 1 minute between circuits

3 times through, rest 1 minute between circuits

3 times through, rest 45 seconds between circuits

 

Max Weight Example: If you bench 100 pounds, during week 1 your weight would be 70 pounds (70% of your max) 12-15 reps.

 

 

 

Second Four Weeks:

Little heavier than first 4 weeks, more power exercises, more condo workouts.

Day 1

Day 2

Day 3

Day 4

Day 5

Strength/power

-Back squats

-Romanian deadlifts

-bench press

-standing military press

-bent over rows

 

Speed/agility:

-resisted sprints 3x half court

-standing starts 3x (baseline-other FT line)

-4 cone drill

-Big M Drill

-Full court sprints 5x

Long Distance Run

 

360 Drill: Go down and back every 5 yards until you run 40 yards (suicides)

Pyramid this back so go up to 40 then back .

 

Strength/power

-Hang clean

-hang pulls

-Squat jumps (barbell)

-Box jumps (explosive, high jump, and one legged jumps)

 

 

Speed/Agility

-5/10/5 drill 8x

Ladder circuit:

-2 feet in 2x

-lateral 2 feet each box 3x

-icky shuffle 5x

-in/in out/out 5x

 

Circuit day:

Rest 45 sec between

-jump rope

-kettlebell swings

-burpees

-push-ups

-jump rope

-kettlebell swings

-squats

-bear crawls

-jump rope

-lunges

-seated dips

-jump rope

-inchworms

-plank

-kettlebell swings

Strength/power

(supersets)

-Front squats & pull ups

-lunges & dumbbell bench press

-good mornings & seated dumbbell press

-hyperextensions & Tricep pull down

-Calf raises & Bicep curls

 

Speed/agility

-resisted sprints 3x half court

-standing starts 5x (baseline-other FT line)

-4 cone drill

-Full court sprints 6x

 

 

 

Repetitions/Sets for Second 4 Weeks

 

Week 1

Week 2

Week 3

Week 4

Strength training (Monday)

3x8-12 reps @80% max weight

3x6-10 reps @85% max weight

3x4-8 reps @90% max weight

3x12-15 reps @70% max weight

Strength training (Wednesday)

3x4-6 reps @60% max weight

3x3-5 reps @65% max weight

3x3-5 reps @70% max weight

3x-4-6 reps @60% max weight

Strength training (Friday)

3x12-15 reps

3x10-12 reps

3x8-12 reps

3x15-20 reps

Plyometrics

20 jumps or throws

25 jumps or throws

30 jumps or throws

20 jumps or throws

Conditioning

1 time through

2 times through, rest 1 minute between circuits

3 times through, rest 1 minute between circuits

3 times through, rest 45 seconds between circuits

 

Third Four Weeks:

Peak your strength/power while applying speed and agility

Day 1

Day 2

Day 3

Day 4

Day 5

Strength/power

-close grip deadlifts + hang cleans

-squats + box jumps

-Romanian deadlifts + standing long jumps

-Bench press + clapping push-ups

-bent-over rows + chest pass medicine ball

 

Speed/agility:

-resisted sprints 5x full court

-standing starts 8x full court

-4 cone drill

-Big M Drill

-4 corners full court drill (sprint, side shuffle, turn and run, side shuffle) 5x

Long Distance Run

 

360 Drill: Go down and back every 5 yards until you run 40 yards (suicides)

Pyramid this back so go up to 40 then back .

 

OFF DAY

Strength/power

-Hang pulls + Hang clean + front squat

-Lunges + split jumps

-good mornings + hurdle hops

-Incline press + medicine ball chest pass

-pull ups + forward medicine ball toss

Circuit day:

Rest 45 sec between

-jump rope

-kettlebell swings

-burpees

-push-ups

-jump rope

-kettlebell swings

-squats

-bear crawls

-jump rope

-lunges

-seated dips

-jump rope

-inchworms

-plank

-kettlebell swings

 

Repetitions/sets for Third 4 Weeks:

 

Week 1

Week 2

Week 3

Week 4

Strength training (Monday)

3x4-8@90%

3x2-6@95%

3x2-6@95@

3x8-12@80%

Strength training (Thursday)

3x6-10@85%

3x4-8@90%

3x2-6@95%

3x8-12@80%

Plyometrics

25 jumps or throws

30 jumps or throws

35 jumps or throws

20 jumps or throws

Conditioning

1 time through

2 times through, rest 1 minute between circuits

3 times through, rest 45 minute between circuits

3 times through, rest 30 seconds between circuits

 

 

Team News

5 months ago @ 10:32AM

Wrestlers advancing to the State Tournament

Congratulations to our Wrestlers who have qualified to compete at the 4A VHSL State Tournament, starting on Friday, February 21st - 10am at Tuscarora High School. Tickets are $10 for this event (each day) and no family or season passes are accepted. 

Great job Raiders: Timmy Faber, Caleb Williams, Luke Roberts, Zach Rios & Josh Pettiford. Best of luck guys!

Team News

5 months ago @ 1:58PM

Boys Basketball wins regular season Dulles District Title!

Congratulations to our Boys Basketball Team for winning the regular season Dulles District Championship after defeating Dominion 62-56 on Tuesday night!

The Raiders will have a bye in the 1st round of the Dulles District Tournament, then will host in the semi-final round on February 19th (opponent and time is TBD). The Raiders also will host in the semi-final round of the Region 4C Tournament on February 25th (opponent and time is TBD).

Team News

6 months ago @ 3:21PM

Boys & Girls Basketball games moved to 2/5

The Boys & Girls Basketball games that were scheduled for 1/7/20 have been rescheduled to 2/5/20. The Boys will play at LCHS & the Girls will play at LVHS.


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