PaulSchulte.com

Rest Day

3-1/2 hours of on-court chair skills, shooting, and scrimmage

Handcycle Cardio:
Time Type Heartrate
5 min Warmup 135
30 sec Sprint 167
60 sec Rest 146
30 sec Sprint 165
60 sec Rest 136
30 sec Sprint 166
60 sec Rest 134
30 sec Sprint 166
60 sec Rest 138
30 sec Sprint 167
60 sec Rest 138
30 sec Sprint 170

400 off the wall shots

Handcycle Cardio: 30 min @ 150bpm
400 off the wall shots

2hrs Strength Training at IPI:
TRX Front Pillar: 2 sets of 35 seconds
TRX Knee Tucks: 2 sets of 10 reps
TRX Reverse Crunch Lowers: 2 sets of 10 reps
Powerball Back Extensions: 2 sets of 12 reps
Powerball Prayer Rollouts: 2 sets of 12 reps

3 sets of 5 reps for each exercise:
Medball Rapid Response (OH Rotational) 10 lbs
Keiser Bent over Pulldowns 18 lbs
Keiser Chest Press 50lbs
Hammer Wide Pulldowns 135 lbs
Kneeling Single Arm Cable Rows 100lbs
Keiser Dips 120 lbs

Handcycle Cardio: Interval Sprints

Time Type Heartrate
5 min Warmup 140
15 sec Sprint 154
45 sec Rest 135
10 sec Sprint 149
30 sec Rest 138
10 sec Sprint 150
30 sec Rest 138
15 sec Sprint 150
45 sec Rest 124
6 sec Sprint 142
20 sec Rest 135
6 sec Sprint 143
20 sec Rest 135
10 sec Sprint 151
30 sec Rest 141
10 sec Sprint 158
30 sec Rest 140
15 sec Sprint 157
45 sec Rest 126
15 sec Sprint 154
45 sec Rest 140
10 sec Sprint 152
30 sec Rest 138
15 sec Sprint 159
1 min Cooldown 128
1 min Cooldown 124
1 min Cooldown 126