McClayson Weekly Workout

Velocity Racquetball

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Weekly Workout w/ McClayson

An athlete strives to balance all areas of their life. They must balance the challenges of work, family, and self; allocating rest time and rejuvenating his spiritual self for a fulfilling lifestyle.

This racquetball workout emphasizes ‘balance’ throughout the entire week and works on the physical body, as well as the mind. It allows for sufficient rest time from the rigors of sport, family, personal life, and other stresses.

During the week, you should strive to get between 8-10 hours of sleep per night, drink plenty of fluids during play and throughout the day, eat 2-3 nutritious meals per day, and limit sweets/junk foods. Good luck with your search for your ideal weekly work out combination and see ya on the courts!

Monday
15 minute full body stretch (post-workday)
40-minute weight program:

Wrist strength: Using a heavy hockey stick and holding my arm at a 45 degree angle close to my body (50 wrist curls per wrists).

Tensile grip strength: Use a tough red clamper (30 repetitions).

Wrist, grip, and forearm: Use a black foot long forearm gripper. (30 reps each set). [Water break: 2 min]

40 push-ups

50 sit-ups [Break: 2 min]

15 lbs barbell routine: punches, side lifts, front lifts, straight chest compress, and bend chest compress (20 reps).

25 lbs weights: barbell routine: regular curls, punches, shoulder lifts, and shoulder shrugs (10 reps).

Tuesday

15 minute full body stretch
View three short taped pro racquetball matches.
Visualization drills on one racquetball shot for 10 minutes (kitchen timer) – i.e. passes, ceiling balls, pinches, service return, lob serves, drive serves, and backwall setups.
Shadow Game: against your evil twin, up to 11 points, either serve/return for entire game. Each rally is limited to three shots.
Shadow Stroke: Use mirror for entire shot arsenal: passes, ceiling balls, pinches, sidearm passes, serve, service return, and overheads.
Racquetball Journal: what is working, what is not, what to work on the next time, opponent’s strengths, and weaknesses.

Wednesday
Same as Monday.
Add some rope jumping.

Short racquetball routine: Using a racquet without a ball, I do 10 front lunges to both sides, 10 dives, 10 back lunges, 10 service return poses, 10 side to side movements, 10 front to back movements, and 10 super quick changes. Then I finish with a thirty second backhand and forehand pose to work on the thigh and legs muscles. It burns if you’re not used to it the first time, as I bend my knees extremely low to emphasize the low knee bends required for high level racquetball. Go down to the club, do my brief stretch out and warm up, lasting at least twenty minutes.

Thursday

15 minute full body stretch

Watch three short taped pro racquetball matches.

One visualization drill.

Write in racquetball journal.

Shadow drills.

Friday

15 minute full body stretch

See Thursday.

Stretch routine.

Short club practice session.

Basketball play w/ friends.