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Seamus Doherty's Rep Time Analysis

Seamus Doherty is a 15 year old who completed various tests and exercises on January 25th, 2018. His body mass is 74kg and he performed 20 reps of bench press with a 30kg barbell in 35.30 seconds. He also completed 8 chin ups. The document then outlines Seamus' daily activation and mobilization exercises as well as two gym routines focused on technique for lower body and core exercises.

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Seamus
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9 views2 pages

Seamus Doherty's Rep Time Analysis

Seamus Doherty is a 15 year old who completed various tests and exercises on January 25th, 2018. His body mass is 74kg and he performed 20 reps of bench press with a 30kg barbell in 35.30 seconds. He also completed 8 chin ups. The document then outlines Seamus' daily activation and mobilization exercises as well as two gym routines focused on technique for lower body and core exercises.

Uploaded by

Seamus
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Seamus Doherty (15yrs) 25th Jan 2018

Bodymass: 74Kg – Toe Touch Test Intermediate (OHS 2, Hurdle L2 R2, I/Lunge L2 R2, Trunk 2 Video)

Barbell Bench Press 30kg: Reps 20 Time Taken: 35.30 Chin Ups: 8

Daily Activation / Mobilisation


Exercise Reps Time – Description
Glute Bridge March To fatigue Left / Right Pause at top of bridge
S/Stance Adductor Rocks 10 L/R Point of discomfort
Wall Ankle Mobility 20 L/R Knee in and out Foot 3cm from wall
Wall Calf Stretch 2 L/R Reach up the wall Place Foot up on wall
Wall Rec Fem Stretch 5 Left / Right with 5”pause Pad under knee
Rotating Planks 60 seconds Left to middle to right
Bootstrapper Squat 5 Start standing tall Put fingers under shoes
Split Squat + Rotate 5 Left / Right Feet “Train Tracks”
Wall or Floor Slides Slide arms on wall or floor I.T.Y.W.L.(2 mins)
Broom Handle Rotations 10 -15 Rotations 180 deg Lockout arms
Balance Drill Around the clock 45 secs L/R
Gym Day One – TECHNIQUE IS ALWAYS KING – LOWER THE WT IF TECHNIQUE SUFFERS
Exercise Dominant Area Sets / Reps / Time
Goblet Squats Knee Dom 4 x 12 Control Tempo 3-2-1
Nordics Hip Dom 3 x 6 L/R slow lowering

Half Kneel Landmine press Upper body push vertical 3 x 10 “Empty bar”
Renegade Rows / Upper body pull Horiz / Core 4 x 10 L/R
Shoulder Taps to begin

Hip Thrust on bench Single leg Hip Dom 4 x 5 L/R


Single Leg Squat to box Knee Dom 4 x 5 L/R

Eccentric Chin ups Underhand Grip 4 x 6 w/5 sec lowering

Gym Day Two – Core Focus


Exercise Dominant Area Sets / Reps / Time
Turkish Get Up Knee / Hips / Core / Shoulder 4 x 1 L/R
Deadbug with Swissball Core – Exhale with extension 4 x 5 L/R Extend Leg

Low Bear Crawl Core – Forwards/Backwards 60s


Crab Walks Core – Sidewards L/R 60s

Single Arm Dumbell Press Core – Upper body push – 3 x 12 L/R


on Swissball or Bench Head and shoulders on ball
Medball Reverse Lunge Legs – Core – Sholders 3 x 5 L/R
Twist and Raise
Inverted Rows Underhand Grip on smith 3 x Technical Failure
machine
Medball Work Side Throws, Chest Passes 10 mins
On Two legs and one leg Single leg slams and pick Side Step Twist and Throw –
Shotputts with single arm
Wrestle 1v1 2v1 - ABS Windmills

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