SFA Olympic Newcomer Strength Program

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1 Week 1,May Week 2, May Parisi Circuit x 1 Parisi Circuit x 1 Plyometrics I x 3 Plyometrics I x 4 Shoulder I x 1 Shoulder IV x 1 Static Core x 45 sec each Static Abs x 3 BWT Circuit I x 3 BWT Circuit I x 4 BWT Circuit II x 3 BWT Circuit II x 3 Shoulder II x 3 Shoulder I x 3 Weighted Abs x 3 Weighted Abs x 3 Plate Circuit x 1 Plate Circuit x 1 Plyometrics V x 10 sec Plyometrics VI x 4 Shoulder III x 2 Shoulder II x 2 Ab Circuit I x 4 Ab Circuit III x 4 BWT Circuit III x 3 BWT Circuit IV x 3 Week 3, May 28- June 1 Week 4, June 4-8 Parisi Circuit x 1 Parisi Circuit x 1 Plyometrics I x 4 Plyometrics III x 3 Upper Body I x 3 Upper Body III x 3 Leg Complex I x 3 Leg Complex I x 3 Shoulder III x 1 Shoulder II x 1 Static Core x 45 sec Static Abs x 3 BWT Circuit I x 4 BWT Circuit II x 4 Shoulder I x 3 Shoulder III x 3 Weighted Abs x 4 Weighted Abs x 4 Plate Circuit x 1 Plate Circuit x 1 Plyometrics V x 10 sec Plyometrics VI x 1 Upper Body II x 3 Upper Body I x 3 Leg Complex II x 3 Leg Complex II x 3 Ab Circuit II x 4 Ab Circuit I x 4

2 Week 5, June Week 6, June Parisi Circuit x 1 Parisi Circuit x 1 Plyometrics IV x 3 Plyometrics I x 4 Upper Body II X 4 Upper Body IV & VII x 1 Leg Complex I X 4 Leg Complex IV x 3 Shoulder IV X 2 Shoulder II X 3 Static Core X 1 min Static Abs X 5 ea BWT Circuit III x 4 BWT Circuit IV x 2 Shoulder I x 3 Shoulder IV x 4 Weighted Abs x 4 Weighted Abs x 4 Plate Circuit x 1 Plate Circuit x 1 Plyometrics V x 10 sec Plyometrics VI x 4 Upper Body III X 4 Upper Body V & VI x 1 Leg Complex II x 4 Leg Complex V x 3 Ab Circuit II x 4 Ab Circuit III x 4 Week 7, June Week 8, July 9-13 Parisi Circuit x 1 Parisi Circuit x 1 Plyometrics II x 4 Plyometrics III x 4 Upper Body I x 4 Upper Body V & VI x 1 Lower Body I x 1 Lower Body II x 1 Shoulder III x 4 Shoulder II x 4 Static Core x 1 min Static Abs x 5 ea Plate Circuit x 3 BWT Circuit IV x 3 Shoulder I x 2 Shoulder III x 4 Weighted Abs x 5 Weighted Abs x 5 BWT Circuit I x 1 BWT Circuit II x 1 Plyometrics V x 10 sec Plyometrics VI x 2 Upper Body II x 4 Upper Body IV & VII x 1 Leg Complex V x 2 Leg Complex I x 5 Ab Circuit I x 5 Ab Circuit II x 5

3 Week 9, July Week 10, July Parisi Circuit x 1 Parisi Circuit x 1 Plyometrics I x 4 Plyometrics II x 4 Upper Body I x 3 Upper Body III x 3 Leg Complex I x 3 Leg Complex III x 3 Shoulder IV x 3 Shoulder III x 2 Static Core x 1 min Static Abs x 5 BWT Circuit I x 4 BWT Circuit II x 3 Shoulder II x 3 Shoulder IV x 3 Weighted Abs x 3 Weighted Abs x 3 Plate Circuit x 1 Plate Circuit x 1 Plyometrics V x 10 sec Plyometrics VI x 1 Upper Body I x 4 Upper Body II x 4 Leg Complex IV x 2 Leg Complex II x 3 Ab Circuit III x 3 Ab Circuit I x 4 Week 11, July 30- Aug 3 Week 12, Aug 6-10 Parisi Circuit x 1 Parisi Circuit x 1 Plyometrics III x 4 Plyometrics IV x 5 Upper Body V & VI x 1 Upper Body IV & VII x 1 Leg Complex V x 2 Leg Complex V x 3 Shoulder I x 1 Shoulder II x 4 Static Core x 1 min Static Abs x 5 BWT Circuit IV x 3 Plate Circuit x 3 Shoulder III x 3 Shoulder IV x 3 Weighted Abs x 4 Weighted Abs x 4 Plate Circuit x 2 BWT Circuit I x 1 Plyometrics V x 10 sec Plyometrics VI x 2 Upper Body I x 4 Upper Body II x 4 Lower Body I x 1 Lower Body II x 1 Ab Circuit II x 4 Ab Circuit III x 5

4 Week 13, Aug Week 14, Aug Parisi Circuit x 2 Parisi Circuit x 2 Plyometrics I x 5 Plyometrics II x 5 Upper Body III x 4 Upper Body II x 4 Leg Complex I x 4 Leg Complex III x 3 Shoulder I x 2 Shoulder III x 3 Static Core x 1 min Static Abs x 5 BWT Circuit IV x 3 Plate Circuit x 3 Shoulder II x 4 Shoulder IV x 3 Weighted Abs x 5 Weighted Abs x 5 Plate Circuit x 2 BWT Circuit II x 1 Plyometrics V x 10 sec Plyometrics VI x 2 Upper Body I x 4 Upper Body III x 4 Leg Complex II x 4 Leg Complex IV x 3 Ab Circuit I x 5 Ab Circuit II x 5

5 SFA Olympic Newcomer Conditioning Program Week 1 Week 2 20 yd Sprints x 3 15 yd Sprints x 4 25 yd Sprints x 3 20 yd Sprints x 4 30 yd Sprints x 3 25 yd Sprints x 4 Stair Sprints x 10 Ramps or Hills x 10 Lateral Line Touches 2 x 20 sec Sprint & Shuffle X 2 each Pro Agility X 2 each Pro Agility X 2 each 4 Cone Shuffle X 2 each 4 Cone Shuffle X 3 each W Drill X 2 each T Drill Sprint X 3 each 300 yd Shuttle 3 x 50 yds 300 yd Shuttle 2 x 30 yds **3 min rest in between sets **3 min rest in between sets Small Tempo 6 x 100 yds 60 yd Shuttle X 8 Week 3 & 4 Week 5 & 6 20 yd Sprints x 4 15 yd Sprints x 5 25 yd Sprints x 4 20 yd Sprints x 4 30 yd Sprints x 4 30 yd Sprints x 4 Stair Sprints x 10 Ramps or Hills x 10 Lateral Line Touches 2 x 20 sec Sprint & Shuffle X 3 each Pro Agility X 2 each Pro Agility X 2 each 4 Cone Drop X 3 each 4 Cone Comeback X 3 each W Drill X 3 each T Drill Shuffle X 3 each 300 yd Shuttle 3 x 30 yds 300 yd Shuttle 2 x 25 yds **3 min rest in between sets **3 min rest in between sets Medium Tempo 8 x 100 yds 40 yd Shuttle X 10

6 SFA Olympic Newcomer Conditioning Program Week 7 & 8 Week 9 & yd Sprints X 4 25 yd Sprints X 5 25 yd Sprints X 4 30 yd Sprints X 5 30 yd Sprints X 4 40 yd Sprints X 5 Stair Sprints X 12 Ramps or Hills X 12 Lateral Line Touches 2 x 20 sec Sprint & Shuffle x 3 each Pro Agility x 3 each Pro Agility x 3 each 4 Cone Shuffle x 3 each 4 Cone Drop X 3 each L Drill X 3 each T Drill Sprint X 3 each 300 yd Shuttle 3 x 25 yds 300 yd Shuttle 4 x 50 yds **3 min rest in between sets **3 min rest in between sets Medium Tempo 8 x 100 yds 80 yd Shuttle X 6 Week 11 & 12 Week 13 & yd Sprints x 5 20 yd Sprints x 6 35 yd Sprints x 5 25 yd Sprints x 6 40 yd Sprints x 5 30 yd Sprints x 6 Stair Sprints x 15 Ramps or Hills x 10 Sprint-Back Pedal-Sprint 2 x 20 sec Sprint & Shuffle X 2 each Pro Agility X 3 each Pro Agility X 3 each T Drill Shuffle X 3 each 4 Cone Shuffle X 3 each T Drill Sprint X 3 each 4 Cone Drop X 3 each 300 yd Shuttle 4 x 50 yds 300 yd Shuttle 3 x 50 yds **2 min rest in between sets **90 sec rest in between sets Large Tempo 12 x 100 yds 60 yd Shuttle X 8

7 Body Weight and Warm Up Circuits BWT Circuit I BWT Circuit IV BWT Squat X 10 DB Squat + Press X 10 Standing Diagonal Chops DB Bench Press X 10 Sit Ups X 10 DB Squat X 10 Step Ups DB Curl + Press X 10 Push Ups X 10 DB Incline Press X 10 Knee Hugs X 10 DB Walking Lunges Walking Lunges 1 Arm DB Row Wood Choppers X 10 DB Step Ups Russian Twist Lateral Lunges Plate Circuit (Use 10 lbs) Push Ups X 10 Wood Choppers X 10 Superman X 10 Lunge + Twist Squat + Press X 10 BWT Circuit II Push Ups X 10 Step Ups X 6 each Sit Ups X 10 Push Ups X 6 Russian Twist Sit Ups X 10 Seated Diagonal Chops BWT Squats X 10 Squat + Press X 10 Lat Pulldowns X 10 Standing Diagonal Chops Russian Twists Walking Lunges X 6 each Parisi Circuit Push Ups X 6 Prisoner Squat X 10 Superman X 10 Jumping Jacks X 15 Squat Jumps X 6 Seal Jumps X 15 Reverse Dips X 6 Flings X 15 Sit Up and Twist X 10 Wide Outs X 20 sec Ins & Outs X 10 BWT Circuit III Scissor Jumps Step Ups Push Ups X 10 Parisi Dynamic Mobility Superman X 10 Scorpion BWT Squats X 20 Knee to Armpit Seated Row X 10 Iron Cross Crunches X 20 Mountain Climber Walking Lunges Groiners Reverse Dips X 10 1 Leg Mountain Climbers Leg Raises X 20 Hurdler V Ups X 5 each DB Bench Press X 10 Tricep Pushdowns X 12

8 Upper Body and Shoulder Circuits Upper Body I Shoulder I (use 2.5 lbs in each hand DB Bench Press X 12 Houston Series Reverse Dips X 15 Front Raise (Thumbs Up) X 8 Lat Pulldowns X Degree Raise (Pinkies Up) X 8 Seated Row X 10 Side Raise (Palms Down) X 8 Bicep Curl X 8 Rear Delt Raise (Pinkies Down) X 8 Straight Back (Palms Up) X 8 Upper Body II DB Incline Press X 10 Shoulder II Overhead Tricep Extension X 12 External Rotation X 15 1 Arm DB Row X 8 Internal Rotation X 15 DB Shoulder Press X 8 DB Shrugs X 20 Hammer Curls X 8 Shoulder III (Use 5 lb Dumbbells Upper Body III Front Raise X 6 DB Bench Press X 12 Side Raise X 6 Tricep Pushdowns X 12 Bent Over Raise X 6 Lat Pulldowns X 10 Upright Row X 6 Seated Row X 10 Curl + Press X 6 Bicep Curl X 8 Shoulder IV (Use 10 lb Dumbbells Upper Body IV DB Shoulder Press X 10 1 Arm DB Row X 6 Front Raise X 10 Seated Row X 12 Upright Row X 10 Lat Pulldowns X 20 Upper Body V Tricep Pushdowns X 6 Overhead Tricep Extension X 12 **Upper Body IV VII should be done in the DB Kickbacks X 20 following order: Upper Body VI DB Bench X 6 DB Flys X 12 Push Ups X 20 Upper Body VII Bicep Curls X 6 Hammer Curls X 12 Reverse Grip Curl X 20

9 Lower Body Circuits and Plyometrics Leg Complex I Plyometrics I Squat X 10 Squat Jumps X 10 Walking Lunges Power Step Ups X 6 each Lateral Lunges Box Jumps X 6 Step Ups Squat Jumps X 10 Plyometrics II Split Jumps X 6 each Leg Complex II Lateral Power Step Ups X 6 each Squat X 10 Jump & Reach X 6 each Step Ups Split Squat Plyometrics III Lateral Lunges Cone Jumps Squat Jumps X 10 Lateral Box Jumps X 6 each Multiple Box Jumps X 3 Leg Complex III Squat X 10 Plyometrics IV Step Ups Squat Jumps X 10 Split Squats Stadium Hops X 15 Squat Jumps X 10 Split Jumps Plyometrics V (Dot Drills) Front to Back X 20 sec Leg Complex IV Hopscotch X 20 sec Squat X 10 Zig Zag X 20 sec Power Step Ups Single Leg Box X 10 sec Lateral Box Jumps X 5 each Box Jumps X 10 Plyometrics VI (Dot Drills) Squat Jumps X 10 Front to Side X 20 sec Hopscotch X 20 sec Leg Complex V Single Leg Zig Zag X 10 sec DB Squat X 10 Single Leg Hopscotch X 10 sec DB Lunges X 6 each DB Lateral Lunges Lower Body I DB Step Ups X 6 each Leg Press X 8 DB Squat Jumps X 5 Leg Curls X 12 Leg Extension X 20 Lower Body II Leg Press X 8 Leg Curls X 12 Calf Raises X 20 **Lower Body I & II should be done in the Following order:

10 Ab Circuits Static Core Static Abs Prone Static Sit Up Hold + Sit Ups X 5 sec + 10 Right / Left Side Static Leg Raise Hold + Leg Raise X 5 sec + 10 Sit Up Static Sky Diver + Superman X 5 sec Leg Raise Hip Extension Skydivers Ab Circuit I Sit Ups X 10 Knee Hugs X 15 Side to Side Lateral Crunches Superman X 15 Ab Circuit II Sit Ups X 12 Jack Knives X 10 Toe Touches X 15 Reverse Crunches X 15 Superman X 12 Ab Circuit III Jack Knives X 10 Knee Hugs X 15 Single Leg Twisting Crunch Russian Twist Sueprman X 12 Weighted Abs (Use 10 lbs) Sit Ups X 10 Russian Twist Crunch + Press X 10 Seated Diagonal Chops Toe Touches X 10

11 SFA Olympic Newcomer Conditioning Program Description of Conditioning Drills Lateral Line Touches The Drill is 5 yds in length. The point is to maintain an athletic position and shuffle to the 5 yd line and back continuously for 20 seconds. The line should be touched with the foot. Sprint Back Pedal-Sprint The Drill is 5 yds in length. The goal is to work on your change of direction while staying in an athletic position. Sprint 5 yds then immediately back pedal to the start of the drill continuously for 20 seconds. Pro Agility It is very important to work on your change of direction during this drill. This drill is tested throughout the year and is done to the right and left. The starting position is facing the stands and straddling the 5 yd line. Begin by sprinting to the goal line and touch the line with your hand, turn and sprint to the 10 yd line and touch the line with your hand, and finish sprinting through the 5 yd line (the starting point). 4 Cone Drills These drills are 5 yds apart from each corner and focuses on your change of direction. They are done to the right and left side. At each change of direction focus on keeping your shoulders over your toes and maintaining an athletic position. 4 Cone Shuffle Start at the bottom of the square, sprint to the first cone, shuffle across the top to the next cone, back pedal down to the bottom cone, and sprint through the top of the drill at a 45 degree angle. 4 Cone Drop Start at the bottom of the square with your back to the drill, back pedal to the first cone, sprint diagonally to the next cone, and finish the drill by back pedaling through the last cone. 4 Cone Comeback Start at the bottom of the square, sprint to the first cone, back pedal diagonally to the next cone, and finish the drill by sprinting through the top cone. This drill is like the 4 Cone Drop except the sprint and back pedal are switched W Drill This drill is set up like a W and is 5 yds apart. Begin the drill at the first cone and sprint diagonally to each cone, planting on the outside of each cone and sprint through the last cone Sprint / Shuffle This drill starts on the goal line. Begin the drill by sprinting to the 5 yd line, touch the line with your foot and sprint back to the goal line, continue to the 10 yd line and back to the goal line, lastly to the 15yd line and back to the goal line. This drill is also done with a shuffle in place of the sprint. T Drill Shuffle This drill is set up with the top 3 cones 5 yds apart and the bottom cone 10 yds from the middle cone. The drill begins at the bottom cone, sprint to the middle cone, depending on which way you go first, shuffle to the next cone, turn and sprint to the next cone passing the middle cone, shuffle back to the middle cone and turn and sprint through the bottom cone.

12 SFA Olympic Newcomer Conditioning Program Description of Conditioning Drills T Drill Sprint This drill is set up the same as the T Drill Shuffle. This drill begins at the bottom cone. Sprint to the middle cone, depending on which way you go first, sprint to the next cone, turn and sprint to the next cone passing the middle cone, sprint back to the middle cone, and turn and sprint through the bottom cone. 300 yd Shuttle This drill is done using 50 yds, 30 yds, 25 yds, and 15 yds. This drill starts at the goal line and begins by running to the yardage designated. For 50 yds, you ll run from the goal line to the 50 yard line and back 3 times. For 30 yds, you ll run from the goal line to the 30 yard line and back 5 times, for 25 yds you ll run 6 times, and for 15 yds you ll run 10 times. The number of shuttles you run is determined by the number before the yards, for example 3 x 30 yds means you re going to run the 30 yd version and complete it 3 times. 40/60/80 yd Shuttle This drill is a set of continuous sprints. Always start at the goal line and run to the determined yard line and back to the goal line. Rest 10 seconds in between each individual sprint. Your goal should be to maintain the same speed during each sprint. Tempos The tempos are used for an active recovery run. The rest periods consist of joggin to the 25 yd line and back to the goal line. The drill starts by sprinting 100yds. As soon as you reach the opposite goal line, turn and jog to the 25 yd line and then back to the goal line. Immediately sprint another 100 yds back to where you started and repeat the jog to the 25 yd line and back to the goal line. Continue the drill until you ve completed the designated number of sprints. For example, 6 x 100 yds means that you have yd sprints. Stairs / Hills / Ramps 1 = one trip, do the best with what you ve got. If you only have stairs, then run stairs, etc.

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