SFA Olympic Newcomer Strength Program
|
|
- Naomi Stevens
- 5 years ago
- Views:
Transcription
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.
HOLIDAY TRIMMINGS WORKOUTS
Carlos s FreeMotion Workout Warm up: 5-10 minutes Machine of your choice FreeMotion: (30 60 second break in between each set) Upper Body Chest: Three sets of 10 Standing single arm alternating chest press
More informationPhase I Monday and Friday
Phase I Monday and Friday 1. Start with a warm-up: 3 minutes running or biking, 2 minutes skipping rope Complete exercises: Chopping down with tubing or DB(3 sets of 6 reps each side) Chopping up with
More informationHOLIDAY FITNESS CHALLENGE BROUGHT TO YOU BY
4 WEEK HOLIDAY FITNESS CHALLENGE BROUGHT TO YOU BY FOREWORD Pressed for time this holiday season? Don t skip the gym! I have workouts that will keep you fit year-round. These workouts combine strength-training
More informationAUGUST ABS WORKOUTS WORKOUT ONE. Rest as needed. Stay hydrated! AMRAP As Many Rounds As Possible
AUGUST ABS WORKOUTS Rest as needed. Stay hydrated! AMRAP As Many Rounds As Possible WORKOUT ONE AMRAP in 25-30 minutes Equipment needed: Dumbbells/Mat/Step or chair Exercise Time/Reps Squat rotations 20
More informationDay Session Component Monday 1 Gym workout 1 Monday (week 1-3) Wednesday 1 Gym workout 2 Wednesday (week 1-3)
Date: Week 1 (9-13 December 2013) Day Session Component Monday 1 Gym workout 1 Monday (week 1-3) Tuesday 1 Speed Endurance 1 and 2 Wednesday 1 Gym workout 2 Wednesday (week 1-3) Thursday 1 Hill Sprints
More informationSquat. Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position
Squat Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position 2 Prisoner Squat Place hands behind head Chin up, squeeze
More informationMustang Football. Strength, Speed and Conditioning Program -Pre-Season Program- 9 weeks
Mustang Football Strength, Speed and Conditioning Program -Pre-Season Program- 9 weeks You can do either a 5 day/week workout or a 4 day/week Example 5 day/wk workout: Week #1 Mon: Day I Strength Training
More informationVolleyball Summer Workout 2014
Summer Program Hello Volleyball Team, Welcome to 1 st annual summer conditioning program for Rams Volleyball. As you know the sport of Volleyball is a very explosive and fast paced sport. Every year players
More informationTRAINING PLAN FOR FEMALE FITNESS
TRAINING PLAN FOR FEMALE FITNESS We ve built a 30 day challenge built with all elements to help you get the results you re looking for. A program that s all inclusive of daily workouts, nutrition plans,
More informationPHFit Workout Glossary MEMBERS ONLY
PHFit Workout Glossary MEMBERS ONLY 21s Bicep Curls: using dumbbells or barbell, start with weight at thighs like a regular bicep curl start position. Do 7 curls ½ way up. Then take the weight to shoulder
More informationWARM UP STEP TOUCH F
WARM UP STEP TOUCH For a full-body warm up, stand with your feet about shoulderwidth apart. Step to the right with your right foot, and bring your left foot to meet it. Then quickly step to your left with
More informationWEEK 1 - WORKOUT 1: Hams/Quads/Calves (Monday)
WEEK 1 - WORKOUT 1: Hams/Quads/Calves (Monday) A Barbell Back Squat 3 5 3-0-1-0 2 min B Leg Press Super-Set 10 Feet Low & Together. 3 20 3-0-1-0 2 min C Seated Leg Extensions 6 20 + 3-0-1-0 60 sec D Seated
More informationBUILD MUSCLE Now it s your turn.
E T A E R C R O, S T U O K R O W 0 0 1, S 1 E S R I E C V R E X E T RY O 0 0 7, 2 N A H T E R O M M O R F N. P W P O A R S U T U YO O K R O W E M I T Y N A E H ON T J E L C S U M D L I U B Y ERR Jerry
More informationWEDNESDAY. SATURDAY Back, Biceps, Rear Delts Seated Cable Rows Seconds Pull-Ups (assisted if needed) Seconds REST
WEEK 1-3 DAY MUSCLE GROUP EXERCISE SETS REPS TIME BETWEEN SETS Monday Chest, Shoulders, Triceps Flat Dumbbell Press 10 10 90 Seconds Decline Barbell Press 10 10 90 Seconds Side Dumbbell Lateral Raises
More informationPreseason Fitness Cycle 2014
Preseason Fitness Cycle 2014 Week 1 of 12 April 13 26 - Use a 20 yard distance on field/track Dynamic Warm-up (10 minutes): a. Forward Skip with arm swings out and back b. Diagonal Shuffle forward and
More information2 Equipment: Bosu Body Part(s): Legs. 5 Equipment: Bosu Body Part(s): Legs Level: Intermediate. Ski Circuit
Page 1 1 2 Warm up Bosu single leg balance 1) Warm yourself up progressively This workout is an all round strength and conditioning circuit to get you ready for the ski season. It combines balance, strength
More informationSOFTBALL PERFORMANCE TESTING
SOFTBALL PERFORMANCE TESTING SOFTBALL--Performance Testing, 5/06/08 Athlete 20 x 5 repeats Broad Jump 300 Yd. Shuttle Band Pull-Ups L-Drill Squat NOTES: :30 rest 6 COD, 2:30 rest Underhand WORKOUTS THRU
More informationSTART HEALTH GET FIT IN LESS 2 WEEK GYM WORKOUT FOR BOTH MEN OR WOMEN
Stephen s Health and Fitness START HEALTH GET FIT IN LESS 2 WEEK GYM WORKOUT FOR BOTH MEN OR WOMEN 1 mins sprint on the treadmill 30 sec walk 1 min - 30 sec sprint 30 sec walk 1 min sprint Before Everyday
More informationOSU WOMEN S CLUB SOCCER- SUMMER PROGRAM 2017
OSU WOMEN S CLUB SOCCER- SUMMER PROGRAM 2017 Week Week Beginning Notes 1 21-MAY 1 st week of training after a few weeks off. It is important to rebuild your strength base. Make time for running. The first
More informationCulver-Stockton College
Wildcat Football Summer Speed and Conditioning Schedule Before starting the plyometric and sprint program make sure that you have properly warmed up using the Dynamic warm-up and that you have properly
More information&START&DATE:&& & NAME:&& & HEIGHT:& & WEIGHT:& & 24 DAY CHALLENGE
&START&DATE:&& & NAME:&& & HEIGHT:& & 24 DAY CHALLENGE WEIGHT:& & && &&&&END&DATE:&& & NAME:&& & HEIGHT:& & 24 DAY CHALLENGE WEIGHT:& & && Welcome to the first day of your new fun, fit lifestyle, the first
More informationAT2 Conditioning Exercise Descriptions
Copyright 2013 FatBurningNation.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information
More informationSub Accessory: 15 Min - Incline Dumbbell Press (Neutral Grip) <> Dips <> Underhand Pull Downs: 4 x 8 <> 4 x AMRAP <> 4 X 15
Power Building phase 4 Everyday Movements Monday: 100 Ab Wheels Tuesday: 100 Band Crunches Wednesday: 75 Toes 2 Bar Thursday: 100 Ab Wheels Friday: 100 Exercise Ball Crunches Saturday: 100 Band Crunches
More informationZanna Van Dijk s Legacy St. Regis Maldives Workout
Zanna Van Dijk s Legacy St. Regis Maldives Workout Warming Up It is essential that prior to any of the workouts you warm up and cool down appropriately. Here is an example warm up routine you could complete
More information8-Week Body Transformation (Week 1 & 2) #JSohActive
8-Week Body Transformation (Week 1 & 2) #JSohActive WARM UP (5 10 Mins) 5-Minute Morning Stretches to Power Your Day (Video Link: https://youtu.be/epabz6dgapw) MONDAY, WEDNESDAY, FRIDAY (High Intensity)
More informationGW STRENGTH AND CONDITIONING LACROSSE
GW STRENGTH AND CONDITIONING LACROSSE WINTER WORKOUT PACKET 2011 GEORGE WASHINGTON UNIVERSITY STRENGTH & CONDITIONING The following manual includes the winter workout schedule and programs for the upcoming
More informationTOP 30 Exercise Tutorials
TOP 30 Exercise Tutorials BACK EXERCISES Seated Cable Lat Pull-downs (underhand/narrow grip with handles) 1. Hook 2 handles to the highest setting of a cable/pulley machine, about 1 foot between the handles.
More informationSPT January 2010 Training. This packet contains: Your SPT Training and Schedule Your Fitness Girl Workout Rear View Revival Gravity Tushy
SPT January 2010 Training This packet contains: Your SPT Training and Schedule Your Fitness Girl Workout Rear View Revival Gravity Tushy SAVAGE ONLINE PROGRAMS SPT JANUARY 2010 TRAINING PLEASE SEE BELOW
More informationNumber 4. Squats jumps for 30 seconds and a 10 second hold at the bottom 4 Rounds
2 Number 1. Jump rope and Mountain Climber 20 seconds of each 10 seconds to transition 5 times Number 2. Seal Jumping Jacks and Spiderman Mountain Climber 20 seconds of each 10 seconds to transition 5
More informationPlyometric box Stability ball Kettlebells Mat
COACH ASHLEY S WORKOUTS DAYS 1-30 Equipment needed this month: Dumbbells Barbell Weight plates Flat bench Resistance bands Plyometric box Stability ball Kettlebells Mat Optional if you have access: Cable
More information-Do all work sets of each exercise with the same weight. You are not working up to a rep max on any of these exercises.
Salisbury University Baseball Players, The following is your summer strength and conditioning program. It is an 11 week program divided into four phases. The progression consists of 3 weeks of circuit
More informationBreakdown for the ICE Series
Breakdown for the ICE Series Boot Camp Circuit 45 m 427 cal Warm- up 6 m Workout 35 m Stretch 4 m Muscle Meltdown Biceps 15 m 116 cal Blizzard Blast 12 m 129 cal Icy Core 1 11 m 61 cal Basic Premixes:
More informationGUYER HIGH SCHOOL STRENGTH AND CONDITIONING
GUYER HIGH SCHOOL STRENGTH AND CONDITIONING SUMMER 2012 You will treat your body hard and make it obey you. Because you call yourself a Wildcat you cannot fail due to reasons of your own negligence. Weeks
More information5 stations with 2 exercises per station. Set out markers opposite each other about 10 12mtrs apart for each station
Workout Name 12ers and 6ers Strength 20 mins 5 stations with 2 exercises per station. Set out markers opposite each other about 10 12mtrs apart for each station Classification Contributed By Explanation:
More informationCHERRY Creek Baseball. Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING
CHERRY Creek Baseball Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING Most athletic movements Originate from the hips and legs. This is true for most fundamental baseball skills such as running, jumping,
More informationMilton Academy Baseball Pre-Season Training Program
Milton Academy Baseball Pre-Season Training Program Information about the workout: This workout program was created for four-six weeks leading up to the baseball season. The workout includes hand-eye coordination
More informationJUMP START 2.0 WEEK #1
JUMP START.0 WEEK # DAY WORLDS GREATEST WARM UP SQUAT REACH This Week -We are doing circuits. - sets of moving from exercise A-B-C-D-E-F and then back round again to A. So A-, B-, C-, D-, E-, F, then back
More informationHere is a six weeks weight program to get you started: Monday Week 1 Week2. Wednesday Week 1 Week2
Here is a six weeks weight program to get you started: Bench Press (4 lifts Max) ½ Squat (4 lifts Max) Incline Press (4 lifts Max) Power Clean (4 lifts Max) Dead Lift (4 lifts Max) MAX LBS 55 % of Max
More informationAT HOME PROGRAM TRAINING PLAN
AT HOME TRAINING PLAN DAY 1 Alternating Lunges 3 20 90 Sec Air Squats 5 30 90 Sec Wall Sit Squat 2 Max Time DAY 2 Skipping 3 100 90 Sec Plank super set with. 3 20 Sec Commandos 3 20 90 Sec. Alternative
More information6 WEEK CHALLENGE AT HOME WORKOUT PLAN SUGGESTED EQUIPMENT: RESISTANCE BAND TABLE OF CONTENTS LEGS CHEST/SHLDR/TRICEP BACK/BICEPS ABS
6 WEEK CHALLENGE AT HOME WORKOUT PLAN SUGGESTED EQUIPMENT: RESISTANCE BAND PROPER PLANNING PREVENTS POOR PERFORMANCE THIS IS DESIGNED TO BE FOR MAKING UP WORKOUTS/TRAVELING/ OR FILLING YOUR IN BETWEEN
More informationEXAMPLE OF A SCHEDULE FOR PHASE 1
G E T T I N G S T A R T E D DAYS Each phase of the program has workout days. Repeat the workout days without skipping a day. For example, in phase 1, after day 4, your next workout would be day 1 again.
More informationknees and hips, catch the bar over the head by extending the elbows, locking the shoulders, palms facing up, and head slightly forward.
Hang Clean Start with feet parallel and shoulder width apart. Grip the bar just outside the knees, wrist curled into the body, set the back by sticking the chest and the buttocks out, shoulders over the
More informationNotes for Summer Workout:
Notes for Summer Workout: Every lift should be performed with perfect technique. Not doing so will lead to poor performance and injuries. The maximum rest time between each set should be minutes. You MUST
More informationBrown Track & Field Training Philosophy
Brown Track & Field Training Philosophy 4 Principles of Training 1. Progression 2. Variation 3. Specificity 4. Frequency 5 Bio-Motor Abilities 1. Endurance 2. Flexibility 3. Strength 4. Coordination 5.
More informationA Sample 2 Phase Fitness Program for the Advanced Youth Player
A Sample 2 Phase Fitness Program for the Advanced Youth Player Phase 1 Dates Aerobic Activities Strength Activities May 10 June 27 Twice a week 2 x 25 min runs Three times a week: Men, 7::00-7:15 Min Pick
More informationSpeed and Agility Program
Speed and Agility Program The speed drills are done on and Thursday. Each sprint workout is broken down into the following sequence. 1. Warm-up 2. ing 3. Starts 4. Sprints 5. Plyometrics 6. Resistive Drills
More informationJOSHUA ZITTING S 8 WEEK SHRED TRAINING PLAN
JOSHUA ZITTING S 8 WEEK SHRED TRAINING PLAN Welcome To the Shred It s important to remember that solid planning is important while taking your fitness journey. This is why everything is laid out specifically
More informationUCSD In- Coming Freshman Summer Program
UCSD In- Coming Freshman Summer Program Warm ups A thorough warm up is essential when working out, and is not to be skipped. A good warm up will prepare your body for the workout and will help prevent
More informationSET 1 SET 2 SET 3 SET 4 SET5. Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
OPTIMIZE - WEEK 7 DAY 1 LOWER BODY SET 4 SET5 Leg Extensions 20 15 10 8 8 Squat Jumps 20 20 20 20 20 Calf Raises (seated) 20 20 20 20 20 Calf Raise (standing) 20 20 20 20 20 Lying Ham Curls 20 20 20 20
More informationEXERCISE SETS REPS WEIGHT REST. Warm Up with: Push Ups 1 set reps Body Weight none. ...lbs 90 sec Bent Over Barbell Row. 12 reps.
SECTION TITLE SECTION TITLE DAY xx TOTAL BODY DURATION: 40-45 MIN. Warm Up with: Push Ups 1 set 10-20 reps none Flat Bench Press 3 sets Bent Over Barbell Row Seated Military Press Standing Barbell Shrugs
More informationQuick Reference Guide and Log Sheets
Quick Reference Guide and Log Sheets Copyright ZamzowFitness, LLC. 0 ALL RIGHTS RESERVED Workout Schedule Day Day Day Day Day Day Day Week Day Day Day Day 4 Day 5 Day 6 Day 7 5-minute Phase Cardio Bursts
More informationPowerbuilding Phase 5. Everyday Movements
Powerbuilding Phase 5 Everyday Movements Monday: 3 x 1 Minute Banded Crunches Tuesday: 100 Decline Crunches Wednesday: 100 Banded Crunches Thursday: 75 Ab Wheels Friday: 3 x 25 Banded Punches (Each Side)
More informationPOWERFIT PERSONALIZED TRAINING PROGRAM
POWERFIT PERSONALIZED TRAINING PROGRAM TYSON M DEC 16 - week cycle 8 WEEK TRAINING PLAN ABOUT YOU Your current health and fitness goals are to: Speed up metabolic rate MAINTAIN MAXIMUM MUSCLE MASS Compete
More informationAerobic/Anaerobic Conditioning. High Knee Drill
High Knee Drill High Knee Drill 1. Stand in place with feet hip width apart. 2. Drive knee up towards chest and quickly place the foot back on the ground. 3. Drive other knee up in a moderate to fast jog
More informationSummary of exercises included on last page
Summary of exercises included on last page Anterior Delts Shoulders Anterior Deltoids (Front Delts) Help to raise upper arm forward Arnold Press optional, compound, free Anterior Deltoids, Triceps, Trapezius,
More informationAPPENDIX B: Bonus Workout Section
APPENDIX B: Bonus Workout Section Bonus Workout Section DISCLAIMER Raymond M. Binkowski is not a physician or registered dietitian. The contents of this book should not be taken as medical advice. It
More informationScottAbelFitness.com 4-Day MET Bodybuilding Program
ScottAbelFitness.com 4-Day MET Bodybuilding Program Rules of Application This is a Hybrid (MET + Hypertrophy) training program. The goal of this program is hypertrophy/physique development and conditioning,
More informationWelcome to the 21 Day Challenge!
Welcome to the 21 Day Challenge! WORKOUT PLAN: DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 UPPER LOWER CARDIO DAY REST DAY UPPER DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14 UPPER LOWER CARDIO DAY REST
More informationMellanee Welty University of Florida
Mellanee Welty University of Florida Short Warmup 800m Jog 100m skip 100m side shuffle (50m each way) 50m skip with clap 10 x iron cross 50m skip and scoop (every 3 skips lunge) 50m accell 10 x Standing
More informationw e e k s 1-4 The 8-Week Shape and Tone Program
w e e k s 1-4 The 8-Week Shape and Tone Program The 8-Week Shape and Tone Program Welcome to the 8-Week Shaping and Toning Program. If you just completed Four Weeks of Fat Blasting, congrats --- you are
More informationPrairie State College Softball
Prairie State College Softball Summer Conditioning Program 2015 Dear Players: Here is your strength and conditioning program for the summer. It has been designed to help you become physically prepared
More informationAgility USA Hockey 1998
Agility USA Hockey 1998 Agility drills are drills that emphasize the ability to rapidly and efficiently change direction while controlling your body s center of gravity. They will put you in control of
More informationPART III STRUCTURAL WORK (same weight from week to week)
Hypertrophy Trainng Program 1 - Phase 2 by Christian Thibaudeau DAY 1 BENCH PATTERN PART 1 HIGH FREQUENCY STRENGTH Perform 3-5 sets of the exercises listed. None of these sets are maximal as they will
More informationWORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes
DAY # DAY LEGS/SHOULDERS WORLDS GREATEST WARM UP GOBLET SQUAT This is a three-part stretch. Begin Perform sets of, then on your th set you will do secs of cardio accelerator of your choice using good form.
More informationMONDAY C MONDAY H E S T- B A C K - A B S START TIME: EXERCISE REPS WEIGHT REST (min.) NOTES/ADJUSTMENTS
C MONDAY H E S T- B A C K - A B S CHEST ACTUAL TIME TIME TRAINING TIPS - CHEST Barbell Bench Press Use a weight you can control. Focus on perfect form. Dumbbell Bench Press Keep your head on the bench
More informationThe Alphabet Workout
Here s a fun full body workout to try on your own or with a friend that both tones your muscles and works cardiovascular endurance. The only equipment you need is a pair of dumbbells and a mat or padded
More informationSuggested Off-Season Strength and Conditioning Workouts
Suggested Off-Season Strength and Conditioning Workouts I. Standards/Goals A. Cardio: Able to run a mile in 6 minutes or less Able to do 4 full field (end line to end line) sprints in 2 min or under Jump
More informationSUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Project Me Intermediate Workout Program For additional core work, add 100 Sit Ups and 100 slow crunches every morning and every night. SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Week 1 25
More information6 Week Accelerated Fat Loss Resistance Program
6 Week Accelerated Fat Loss Resistance Program A program that works B e y o n d F i t 1 0 2 P a r k L a n e -->You deserve to feel amazing. The next four weeks will push you further than you ve ever thought
More informationWeek of: July 27 th August 2 nd
Week of: July 27 th August 2 nd Light Circuit (Each circuit to be done 3 times for 30 sec each exercise) Agility Protocol 1 Single Leg Squats Push up on PB w/ weight vest s Front Twist Throws s Push up
More informationExercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other:
Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: Chest, Triceps, Shoulders, and Lower Body Routine Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders
More informationSummer Workout Program 2014 Wildcat Volleyball
Summer Workout Program 2014 Wildcat Volleyball HOW BAD DO YOU WANT IT??? User Guide & Table of Contents 1. Letter & Program Info 1-2 2. Weight Training Workout 3-4 3. Plyometric Workout 5-6 4. Sprint &
More informationWORLDS GREATEST WARM UP
BEGINNER WEEK # DAY FULL BODY WORLDS GREATEST WARM UP DUMBBELL FRONT BENCH SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your
More informationExercise Log GROUP A. Ball and Dumbbell Pullovers. Dumbbell Burpese with Upright Rows
Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: Back, Shoulders, and Core Routine Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps
More informationREINHARDT UNIVERSITY FOOTBALL SIGNEE WORKOUT PROGRAM
REINHARDT UNIVERSITY FOOTBALL SIGNEE WORKOUT PROGRAM 2017 This program is to continue upon Weeks 1-4. If you have not begun or finished the first four weeks, please do so before beginning Phase 2. Each
More informationFITTE FI R RMER Exercise Plans
1 Exercise Plans Exercise Plan Week 1 Day 1: Cardiovascular Endurance Continuous Pick 3: Elliptical, Treadmill, Cycle, NuStep, Track, Cross-Trainer Day 2: Strength & Cardiovascular Endurance Day 3: Strength
More informationWEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM
DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES
More informationSMITH TRACK & FIELD EXERCISES. Mobility Jog Short 800 (100m Each) Forward Jog Backwards Jog Weave Skip Arms Across Side Shuffle R,L Arm Circles F,B
SMITH TRACK & FIELD EXERCISES Mobility Jog Short 800 (100m Each) Forward Jog Backwards Jog Weave Skip Arms Across Side Shuffle R,L Arm Circles F,B Long 1200m (50m ea. Walk 50m btwn) Forward Jog Backward
More informationPART III STRUCTURAL WORK (same weight from week to week)
Customized Hypertrophy Training by Christian Thibaudeau Program 1 Phase 1/3 DAY 1 BENCH PATTERN PART 1 HIGH FREQUENCY STRENGTH Perform 3-5 sets of the exercises listed. None of these sets are maximal as
More informationExercise for Health Aging
Exercise for Health Aging General Training Guidelines Perform workouts two or three days per week Allow for at least one day of rest in between workouts Include exercises in each workout that use different
More informationCross Country Dry land training. Exercises and Stretches
Cross Country Dry land training Exercises and Stretches Warm-Up: 1. Run two laps around the gym: run normally then run backwards 2. Line up at side of the room: gallop straight across one way, back facing
More informationBattle Ground Copyright Jason Ferruggia
Heavy Upper Body Day 1) 60 Incline DB Press Reps: 8 Rest: 90 Note: Palms facing each other 2) 30 Incline Neutral Grip Barbell Press w/chains Reps: 6 Note: Use a straight bar if it s your only option. Sets
More informationCarroll University PIONEERS. Strength & Conditioning Summer Football, 2009
Carroll University PIONEERS Strength & Conditioning Summer Football, 2009 Brian Edlbeck, MS, CSCS, NSCA-CPT Strength & Conditioning Coordinator bedlbeck@carrollu.edu 22-50-4801 2009 Pioneers, I would like
More informationMonster Walk Stand with your feet slightly closer than shoulder-width apart in an athletic stance. Loop an elastic band around your ankles.
Off-season Lower-Body Tennis Exercises Research conducted on elite tennis players shows that lower-body strength is the same on both the left and right sides. Therefore, lower-body training for tennis
More informationComplete 2-4 sets of repetitions for lower body exercises. We will be focusing on building muscular endurance.
Ready, Set - GOAL! BEGINNER-INTERMEDIATE MARATHON/TRIATHLON PROGRAM RESOURCES www.usatriathlon.org www.beginnertriathlete.com www.trinewbies.com Training Plans for Multisport Athletes by Gale Bernhardt
More informationWorkout A. CHANDLER HIGH SOFTBALL: #BeGreat #TeamWorkHard #WhyNotChandler January 1-9, Winter Break Workouts
CHANDLER HIGH SOFTBALL: #BeGreat #TeamWorkHard #WhyNotChandler January 1-9, 2017- Winter Break Workouts Each workout should strive to be around 40-minutes, with a combination of cardio and strength training.
More informationExercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other:
Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: Shoulder and Triceps Routine #1 Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps
More informationCardio/Endurance Training
Cardio/Endurance Training Cardio should be done a minimum of 5 times/week. (about 20-30 min.) Long distance running is not necessary to prepare for the volleyball season. It is better to do repetitions
More informationTransformation Blueprint: Phase 2
1 Transformation Blueprint: Phase 2 Planning: Plan your training split for the next 4 weeks. This is designed so you can perform all of the days in order back to back or with days of rest in between. You
More informationWEEK 1 DAY 1 WORKOUT WARM UP
No Weight Workout WEEK 1 DAY 1 WORKOUT 2 ROUNDS 30 SEC. EACH JUMPING JACKS ARM CIRCLES (F WARD/BKWARD) LARGE & SMALL TRUNK ROTATION RIGHT/LEFT 5 X PUSH-UP 10 X SIT UP 15 SQUAT REST 30 SECONDS 2 ROUNDS
More informationWORLDS GREATEST WARM UP. Sets Reps Weight Notes DB ALTERNATING BICEP CURLS WITH TWIST
Jump Start Week # DAY WORLDS GREATEST WARM UP DUMBBELL STIFF LEG DEAD LIFT ***This Week -we are doing circuits. - sets of reps moving from exercise A-B-C-D-E-F and then back round again to A. So A- reps,
More informationBUILD THE BODY OF A SUPERHERO
BUILD THE BODY OF A SUPERHERO FastFit Group Personal Training March 016 Program Design Superhero STRENGTH Workout Superhero CORE Workout Superhero CARDIO Workout Hip-Dominant Drop Set 1 TRX Bent-Knee Hip
More informationPROGRESSION MODEL WEEK 1 WEEK 2 WEEK 3 WEEK 4 BASE STRESS SHOCK PEAK D1 3 x 8 4 x 8 5 x 6 3 x 4 D2 3 x 8 4 x 8 5 x 6 3 x 4
Customized Performance Training by Christian Thibaudeau Program 1 Phase 1/3 DAY 1 SQUAT PATTERN PART 1 HIGH FREQUENCY STRENGTH Perform 3-5 sets of the exercises listed. None of these sets are maximal as
More information6-Day Power & Muscle Development
6-Day Power & Muscle Development Rules of Application and Tweaks This is a six-day program designed to boost strength density and muscle development. This means adding mass with class. The program uses
More informationMobility Exercises. Concussion Prevention Training Program. conemaugh.org/massf. PNF D1 Dot Flexion Squat. PNF D2 Dot Flexion Lung
Concussion Prevention Training Program Mobility Exercises Mobility: The body s ability to move easily, movement that allows the body to move freely and with physical quality; By increasing cervical spine
More informationThe V Shape Workouts. Back Specialization Workout 1. Workout 2
The V Shape Workouts Back Specialization Workout 1 A Bent-over dumbbell row Notes: Make sure to pinch and pause at the top of the exercise B Inverted Row Notes: Pinch and squeeze at the top of the exercise
More informationIBOLC 8 WEEK GENERIC PREPARATION PROGRAM
IBOLC 8 WEEK GENERIC PREPARATION PROGRAM The below program is designed to prep incoming Lieutenants for the rigors of IBOLC and prepare their bodies to handle the workload asked of them. The program is
More informationwww.fitnessfirst-usa.com Chest Fly Shoulders, elbows and wrists aligned in same plane with elbows at 90 degrees Feet should be staggered, and body leaning slightly forward for leverage Step far enough
More informationDay 1. Tuck Jump Knees Up. Power Jumps. Split Squat Jump (Lunge Jump) Plyometrics. 2 sets of 10
Day 1 Tips Drills should be done for quality and not quantity. Each repetition should be both fast and explosive. Maintain core stability and perfect posture during exercises. Properly executed drills
More information