BREMEN WEIGHT ROOM ROUTINE:
|
|
- Maximillian Hunt
- 6 years ago
- Views:
Transcription
1 BREMEN WEIGHT ROOM ROUTINE: Ward Weight Room: Pre-Lift General Warm-up: Jumping Jacks x 20, Y-squats x 20, Hug yourself x 10, arm circles front and back WALKING STEP OUT, STEP CATCH-UP, BUTT KICK, POWER CARIOCA JUMP ROPE BOTH FEET 3X30sec SPEED LADDERS 1,2,3 IN THE HOLE FEED SACK Hurdles each day front, under, and sideways Weight Room: Lifting Routine June %, % Everything On Whistle Monday June Squats 10,8,6,4 SLD 4x 10 Push Press 4x6 High Pulls 4 x 10 Hang Cleans 4x6 Leg Ext/Leg Curl 3 x 10 Pushups/pull-ups 4x30sec Abs/Neck 4x 30sec Tuesday June Bench Press 10,8,6,4 Bent over Row 4x10 Incline Press 10,8,6, Barbell Curls 4x 10 Dead Lift 4x6 Power Pulls 4x6 Puhups/pull-ups 4x 30sec Lunges 4x10 Abs/Neck 4 x 30sec Thursday June Squats 10,8,6,4 SLD 4x10 Bench Press 10,8,6,4 Bent Over Row 4x 10 Power clean 4 x 6 Shrugs 4x 6 Dips/reverse curls 4x30sec Lunges 4 x 10 Neck 4x 30sec
2 Speed and Agility Workout Sand Pit: Hurdle drill over 5 Hurdle drill sideways over 5 Hurdle drill sideways over 5 coming back Hurdle drill under 5 rotate KNEE TO CHEST RUSSIANS Marching with proper technique Walking step outs Walking step outs backwards Machine gun A skip B Skip Butt kick Rewind High knees Running against partner quick with resistance 3 slow one quick Sled drills in the sand with short harness for explosion Lt leg and Rt. Leg bounding focus on arm action Hang bounding Bull frog One leg jumps side to side with balance
3 Ladder drills: one, two, three in the hole, Coach may, linebacker, ski jumps Pro shuttle 20 yards 4 corner drill W drill regular W drill shuffle L drill Gassers 40yd down and back timed x 5 Parachute Resistance Training 6x 110 Sled pull and push 50 yards x yard Shuttle. Two 300 yard shuttle with 5 minute rest in between. Course is 25 yards long. They will run 6 times down and back touching the line each time with their feet. We will average the times of both the test. Offensive and Defensive Fundamentals: Alternate focus each day offensive and defensive skill and O and D line. Team Focus: 20min with Defensive focus or Offensive focus for varsity and JV will focus on opposite side of the ball.
4 General Schedule for Summer Workouts: Attendance and Announcements (winning edge) VARSITY weight Room and JV outside Change and water JV weight room and JV outside 1020 All outside for team 7 on 7 10:20-10:40 team focus alternate each day Workout Routine for July 2013 Rotate weeks with 4x6 and 10,8,6,4 MONDAY: CONDITIONING AND AGILITY BENCH PRESS 4X6 BENT OVER ROW 4X6 INCLINE PRESS 4X6 UPRIGHT ROW 4X6 PUSH PRESS 4X6 SHRUGS 4X6 PUSH UPS 100 CRUNCHES 100 DIPS 50 NECK 50
5 TUESDAY: HURDLE WORK, LADDERS, RUNNING FORM SPEED SQUATS 4X6 SLD 4x6 HANG CLEANS 4X6 Dead Lift 4x6 Leg Curl 4x6 JUMP SQUATS 4X6 (50%-60% OF FULL SQUAT MAX) Leg extension 4x6 PULLUPS 100 NECK 50 CRUNCHES 100 WEDNESDAY: CONDITIONING AND AGILITY BENCH PRESS 4X6 BENT OVER ROW 4X6 INCLINE PRESS 4X6 UPRIGHT ROW 4X6 PUSH PRESS 4X6 POWER PULLS 4X6 PUSH UPS 100 CRUNCHES 100 DIPS 50 NECK 50 BURN OUT SUPER SET OF CURLS AND TRICEP EXTENSION 20/20
6 THURSDAY: HURDLE WORK, LADDERS, RUNNING FORM SPEED FRONT SQUATS 4X6 SLD 4x6 POWER CLEANS 4X6 LEG CURL 3X6 DEAD LIFT 4x6 JUMP SQUATS 4X5 (50%-60% OF FULL SQUAT MAX) LEG EXTENSION 4X6 PULLUPS 100 NECK 50 CRUNCHES 100 FALL PHASE: TUESDAY at 60% BENCH PRESS 4X10 BENT OVER ROW 4X10 INCLINE PRESS 4X10 UPRIGHT ROW 4X10 PUSH PRESS 4X10 POWER PULLS 4X5 4X30 SEC, NECK, PULLUPS, PUSHUPS, ROLL OUTS, CONDITION AND FLEX
7 MONDAY: 60% SQUATS 4X10 SLD 4x10 HANG CLEANS 4X10 Dead Lift 4x5 JUMP SQUATS 4X10 (50% OF FULL SQUAT MAX) LUNGES 4X10 4X30 SEC. PUSHUPS, CRUNCHES, NECK, DIPS CONDITION AND FLEX THURSDAY 85% BENCH PRESS 5X3 BENT OVER ROW 5X3 INCLINE PRESS 5X3 UPRIGHT ROW 5X3 PUSH PRESS 5X3 POWER PULLS 5X3 SHRUGS 5X3 4 X30 SEC, PUSHUPS, ROLLOUTS, NECK, PULLUPS CONDITION AND FLEX
8 WEDNESDAY: 85% SQUATS 5X3 SLD 5X5 POWER CLEANS 5X3 SHRUGS 5X 3 Dead Lift 5X3 LUNGES 5 X5 4X30 SEC. DIPS, PUSHUPS, NECK, CRUNCHES FLEX AND ICE BUCKET FRIDAY: ALL LIGHT (50% OF MAX) HURDLES FRONT, UNDER, AND SIDEWAYS SPEED AND AGILITY DRILLS BENCH 2X10 BENT OVER ROW 2X10 HANG CLEAN 2X10 BARBELL CURL 2X10 CLOSE GRIP BENCH 2X10 REVERSE BARBELL CURL 2X10 TRICEP EXTENSIONS 2X10 CRUNCHES, PUSHUPS, DIPS, NECK FLEX ICE BUCKET
9 CONDITIONING IN SEASON: MONDAY- 10 GASERS TUESDAY-8 GASERS WEDNESDAY-6 GASERS FLEX ROUTINE AT END OF EACH WORKOUT: STANDING TOUCH ANKLES STANDING RIGHT AND LEFT ANKLE STANDING DOWN MIDDLE PARTNER QUAD STRETCH PUSH UP POSITION STRETCH ACHILLES RIGHT OVER LEFT SWITCH
10 Winter Phase: MAX EVERY 3 WEEKS Rotate 85% and 70% MONDAY/ THURSDAY: 85% JUMP SQUAT/SQUAT (JUMP SQUAT ON MONDAY WITH A LIGHT LOAD OF 5x8 AND FULL SQUAT ON SLD 5X10 POWER CLEANS (power clean Monday, hang clean 70% 5x10) SHRUGS 5X5 Dead Lift 5X5 LUNGES 5 X10 4 X30 SEC, PUSHUPS, CRUNCHES, PULLUPS, PLANKS
11 TUESDAY/FRIDAY: 85% BENCH PRESS 5X5 on Friday and and on Tuesday BENT OVER ROW 5X5 INCLINE PRESS 5X5 on and 5x10 on 70% POWER PULLS 5X5 on 85% and 5x10 on 70% PUSH PRESS 5X5 (MAKE SURE WE ARE LOCKING OUT WITH HEAD IN CLOSE GRIP BENCH 5X10 WITH PULL OVERS 5X10 SHOULDER CIRCUIT (FRONT, LATERAL, BACK) 3 X 10 4 X30 SEC, PUSHUPS, ROLLOUTS, SHRUGS IN RACK, CRUNCHES
12 SPRING PHASE: LAST 9 WEEKS OF SCHOOL YEAR. MAX EVERY 4 WEEKS ROTATE WEEKS (12,10,8,6= 65%,70%,75%,80% AND (LIFTS THAT WILL GO WITH 12,10,8,6 ARE BENCH, INCLINE, FULL SQUAT, SHRUGS MONDAY/ THURSDAY: SQUATS/JUMP SQUATS (50%) of max not over 5 reps SLD POWER CLEANS 5X5/HANG CLEANS SHRUGS Dead Lift 5X5 LUNGES 4 X30 SEC, PUSHUPS, ROLLOUTS, NECK, PULLUPS, Sand Pit: change in direction drills (w, w shuffle, )
13 NOTE: ON MONDAY WE WILL DO JUMP SQUATS WITH POWER CLEANS. JUMP SQUATS SHOULD BE DONE AT 60-65% NEVER HEAVY. AND POWER CLEANS WILL BE HEAVY ON THURSDAY WE WILL DO FULL SQUATS (WHICH WILL USUALLY BE HEAVY WITH HANG CLEANS. TUESDAY/FRIDAY: Note: pc and dead never go over 5 reps BENCH PRESS BENT OVER ROW INCLINE PRESS POWER PULLS (5x5) PUSH PRESS (5x5) UPRIGHT ROWS SHOULDER CIRCUIT (FRONT, LATERAL, BACK) 4 X30 SEC, PUSHUPS, ROLLOUTS, NECK, PULLUPS,DIPS Sand Pit: change in direction drills (w,wshuffle)
14 WEDNESDAY: SPEED TRAINING, PLYO, AGILITY On this day there will be no weight lifting. We will focus on making our athletes faster and more agile. We will work Linear speed and quick speed on this day. Therefore we will need to change some of our general warm-up routine and get right into this routine. 1. Hurdle Drills under, over, sideways (every day) 2. ladder drills 1,2,3 in the hole, ski, coach may, right leg, left leg, linebacker 3. Jump Rope 4 x 30 sec (focus on moving the rope quick) 4. Russians with a skip down and back 5. A skip down and back 6. B skip down and Back 7. Butt kicks down and back 8.High knees down and back with focus on hand speed and foot speed 9. Hang bounding down and back (trying for distance and looking pretty) 10. Power Skips down and back (focus on height) 11. Right leg bounding down and back (focus on arm action) 12. Left Leg bounding down and back (focus on arm action) 13. Bag jumps facing forward over one bag at a time x 5 bags x 2 reps 14. Depth jumps off of plyo boxes 4 stations x 4 (jump off the box and land correctly, touch hands and immediately jump back up and try to touch the ceiling. 15. Plyo box work 4x 15 sec amap
15 16. Pro shuttle drill x 2 with cones 17. W drill x 2 with cones 18. four corner carioca Drill with cones forward, carioca, backpedal, carioca finish x 2 with cones 19. W drill shuffle x 2 with cones 20. Zigzag shuffle x 2with cones Take through a complete stretch at the end of the workout Additional Comments and Procedures: We will talk the same language and lingo in all weight training classes Goal of the program is to create explosive movement for athletes All students work out no matter the excuse. If they do not have proper clothes, they still workout If they have doctor s note they will sit on concrete floor in the middle. Not against the wall No cell phones allowed at anytime in the weight room All classes will be on the whistle for everything All classes will follow the same routine for each weight training class Girls will same routine as boys
16 There are no off days in the weight room We will work from bell to bell (no down time) If anyone has problems keeping the dressing room clean, they dress in the restroom and keep their stuff in the restroom Students should be made to clean up locker room after dressing in each class If students are late to class, the entire class will do burpees, up-downs, or mt. climbers Students must have correct weight on at all times according to percentage charts or whole class will do updowns or mt. climbers Water will be kept in two six pack containers in the middle of the weight room. Students will not leave weight room for a water break or go the locker room for a water break.
Volleyball 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 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 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 information2018 NWC 05/06 Soccer Conditioning Packet
2018 NWC 05/06 Soccer Conditioning Packet Welcome to the NWC 05 and 06 Fitness Program One of the key requirements of any good soccer team is conditioning and the key to any conditioning program is our
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 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 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 information2016 Shaler Area Men s Soccer
2016 Shaler Area Men s Soccer Welcome to Shaler Area Titan s Soccer! One of the key requirements of a good soccer team is conditioning and the key to any conditioning program is the ATHLETE. No matter
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 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 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 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 informationComplete this workout 3 times per week for up to 4 weeks, ideally 16 weeks before your season starts.
PHASE 1: STRENGTH ENDURANCE CIRCUIT Complete this workout 3 times per week for up to 4 weeks, ideally 16 weeks before your season starts. Exercise Beginner Intermediate Advanced (5 x 5 reps) 1. Glute bridge
More informationWEEK 6 ACTION STEP TASK SHEET
WEEK 6 ACTION STEP TASK SHEET MODULE 6 - PHASE 2 FITNESS (STRENGTH & POWER) WORKSHEET This week I have learnt: ACTION POINTS 1. Review phase 2 and phase 3 guidelines Depending on your schedule, aim to
More informationVOLLEYBALL ATHLETES STRENGHTH/CONDITIONING WORK OUT
VOLLEYBALL ATHLETES STRENGHTH/CONDITIONING WORK OUT Listed below is a simple workout schedule that anyone can do anywhere, at home, at a school gym, or a public gym. As you become familiar to each workout
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 informationNo Mercy Phase 4 Copyright Jason Ferruggia
Phase 4 Notes We ll be either maintaining or tapering the volume over the remaining few weeks; NOT increasing it. This is to get you ready to peak for a new max. PLEASE hold back on your 5 s and 3 s. Save
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 informationMiddlebury Union High School 2018 Boys Soccer
Middlebury Union High School 2018 Boys Soccer Preseason Information and Summer Conditioning Program MUHS Boys Soccer 2018 Information This packet contains information about the upcoming soccer season,
More information2014 LTVB Summer Workout Program
2014 LTVB Summer Workout Program Westwood Tournament Champions Fraulein Festival Champions Lone Star Circle Champions 14-6A Champions Area Champions Regional Quarterfinal Champions Regional Semi-Final
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 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 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 informationHOLIDAY 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 informationPGYVC Volleyball Circuit Athletic Plan
PGYVC Volleyball Circuit Athletic Plan Workout Plan: This workout plan is to introduce and promote off court training for PGYVC athletes as well as to build confidence for athletes who have not done physical
More informationGREATNESS IS ONLY ACHIEVED THROUGH SACRIFICES
GREATNESS IS ONLY ACHIEVED THROUGH SACRIFICES Winter Break Workouts Men s Soccer Why you should complete this packet: Training Residuals Here is a table listing how long it takes to detrain some of the
More information2018 LP Summer Soccer Workouts
2018 LP Summer Soccer s The activities described in the workout packet should be completed in addition to summer training. Activities can be modified as needed but will be most beneficial if used and completed
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 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 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 informationOFF-ICE. Plyometrics and Agilities. The USA Hockey Coaching Education Program is presented by REVISED 6/15
OFF-ICE Plyometrics and Agilities The USA Hockey Coaching Education Program is presented by REVISED 6/5 OBJECTIVES To understand the importance of athleticism To determine what activities can enhance performance
More informationWeek 6 (January 6-12, 2013)
Wednesday Jan. 8th DAY OFF Sunday Jan. 12th DAY OFF Week 6 (January 6-12, 2013) DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 Monday Jan. 6th Tuesday Jan. 7th Thursday Jan. 9th Friday Jan. 10th Saturday Jan. 11th Movement
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 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 informationBeginning High Jump Drills and Workouts. Bill Richardson Madison Memorial Head Boys Track Coach
Beginning High Jump Drills and Workouts Bill Richardson Madison Memorial Head Boys Track Coach Clear Consistent Choice Develop a process for you athletes to use. Over explain. Be predictable Make sure
More informationWorkout Minute jog for warm up
In preparation to camp you should be wrestling at least three times a week. Aside your wrestling workouts here is about 20 great workouts that can help you get in shape for camp. Workout 1 Workout 2 Workout
More informationThe IMPACT Body Plan Workout Worksheets by: Orlando Saez Created: Feb 13, 2011 Updated: Apr 1, 2011 Contact:
The IMPACT Body Plan Workout Worksheets by: Orlando Saez Created: Feb 13, 2011 Updated: Apr 1, 2011 Contact: orlando@saez.org I created these worksheets to take the workouts with me to the gym and avoid
More informationPine-Richland Field Hockey Self-Paced Summer Conditioning Program
Agility / Footwork: 2x/Week 5 Yard Square 3 sets 8 reps. W Run 3 sets 30-60 sec. Z Run 3 sets 30-60 sec. Speed: 2x/Week Skip for Height 3 sets 15-20 reps. Skip for Distance 3 sets 15-20 reps. Falling Starts
More information2. Snatch Squat 2x5 2x5 2x5 2x5 Increase Wt. for Auxiliary lifts as. 3. RDL 2x10 3x10 3x10 3x10 Technique first then weight!!!
Name: BASE PROGRAM PATRIOT TRACK AND FIELD WEEKS 1-4 Monday Week 1 Week 2 Week 3 Week 4 Comments 1 Trunk Twist w/ 3x10 3x10 3x10 3x10 Week 1 Core lifts at 40% of Max Week 2-4 at 50% of Max 3. RDL 2x10
More informationNORTH PARK UNIVERSITY SUMMER STRENGTH AND CONDITIONING MANUAL
NORTH PARK UNIVERSITY SUMMER STRENGTH AND CONDITIONING MANUAL Welcome to the second most important time of the year for a football player.summer CONDITIONING!!! There s not a man who will be worth his
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 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 informationOperation Overhaul: January Challenge
Name: Operation Overhaul: January Challenge STRENGTH TRAINING You will focus on challenging all muscle groups and increasing muscle mass, for upper or lower body strength. You may use weights or bands
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 information- First 2 weeks will focus on glute activate, core strength, and challenge balance and coordination.
Program goals: - Many of these women will not be familiar with weight training. Our goal is to provide a safe training plan, building them from the ground up. - First 2 weeks will focus on glute activate,
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 informationSoccer. Workouts. Many of the workouts that we do are derived form these websites:
Soccer https://www.crossfit.com/ Workouts Many of the workouts that we do are derived form these websites: http://www.stack.com/a/womens-soccerconditioning https://www.spartan.com/en/training/wods/spartanwod?wod=fri
More information(770) City of Spring Hill 1 st 4 weeks Workout Program
(770)605-9786 City of Spring Hill 1 st 4 weeks Workout Program Monday: It s not where you begin that matters but where you finish that makes all the difference. *If you wear a fitness tracker move 10,000
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 informationIt has been shown that high intensity workouts can be more effective for burning fat and for that matter maintaining lean muscle.
WORKOUT GUIDE 9 THE WORKOUT It has been shown that high intensity workouts can be more effective for burning fat and for that matter maintaining lean muscle. is depleted, the body will switch to fat for
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 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 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 informationJOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions
JOINT MOBILITY WARM UP Tai Chi Twist Lateral Flexion Alternating Arm Circles Ankle Rolls 10 Reps (5 Each Side) 20 Reps (10 Each Side) 10 Reps Each Arm (Both Directions) 10 Reps Each Side Perform 1 round
More informationThere are 4 different workouts which should all be completed within a week but the layout of them is your choice.
Hi there! Thank you for purchasing my bodyweight workout plan. This is a high intensity interval training workout which will help your build muscle, increase your endurance and burn fat in a very efficient
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 informationColorado College. Volleyball Summer Workout 2011
Colorado College Volleyball Summer Workout 2011 Created By: Beau Smith, CSCS Head Strength and Conditioning Consultant 719-314-5583 cctigerstrength@gmail.com Visit for exercise demonstrations. Or contact
More information: Kettlebell Swings, squats. Swim 100m before each round.
H2O WODs: Basics / Beginners: 5 Rnds: Swim 50m, 3 Burpees, 6 Push-ups, 9 Squat 5 Rnds: Swim 50m, 25 Pushups 5 Rnds.: 100m Swim, 20 Push-ups, 20 Sit-ups, 20 Squats 10 Rnds.: 25m Bear-Crawl, 25m Swim 4 Rnds.:
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 informationSacred Heart University Men s Ice Hockey Summer 2009 Workout Manual
Sacred Heart University Men s Ice Hockey Summer 2009 Workout Manual Player Name: May 26 th - August 31 st Dynamic Warm-Up Stretch Movements: Toes Heels Toe Drag Knee s to Chest Explosive Movements: High
More informationReverse Lunge & Step Up Reverse Lunge & T-Bend Seated Curl Seated Curl and Tate Press Shoulder Press Shoulder Press &
1 Table of Contents Ab Wheel... 4 Alternate Dumbbell Press... 5 Bent Barbell Row... 6 Bent Dumbbell Row... 7 Bent Lateral Raise... 8 Bowler Squat... 9 Bulgarian Split Squat... 10 Bulgarian Split Squat
More informationSummer Conditioning Sessions Tuesdays and Thursday, 6:00 8:00 PM Except for the week of July 4th
S U M M E R F I T N E S S P R O G R A M Summer Conditioning Sessions Tuesdays and Thursday, 6:00 8:00 PM Except for the week of July 4th IMPORTANT DATES Summer Conditioning Start Date June 20th Fall Sports
More information60 DAY KETO. challenge workouts WORKOUTS WEEK 5-8
60 DAY KETO challenge workouts WORKOUTS WEEK 5-8 You should ve already completed weeks 1-4 and hopefully you saw some good progress week to week. Now it s time for phase 2. Here are your workouts for weeks
More informationDaily. Workout MOBILITY WARM UP Exercise Descriptions. (See Below)
MOBILITY WARM UP Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts and Tucks Neck Glides Arm Screws Arm Circles Elbow Circles
More informationHere s a basic outline of a typical week:
Summer Training for Boys Soccer Program: The workout program is considered voluntary. However, it is in your best interest to complete this program to the best of your ability. These workouts are to help
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 informationthe program niketraining.ca
the program the program In-Season Training. To keep what you ve earned in the off-season, your in-season training can t be an after-thought. Developed by big league veteran Gary Roberts and pro trainer
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 informationWORKOUT SCHEDULE. Copyright 2013 Scott A. Johnson
WORKOUT SCHEDULE Choose a workout track (beginner, intermediate or advanced) based on your overall fitness test results, current state of health and fitness goals. Beginners perform all 10 exercises for
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 informationMedicine Ball Training Guide
Medicine Ball Training Guide Medicine Ball Exercises!! Choose a subgroup of the below exercises that will allow you to get an intense workout for about 30 minutes. Plan on performing each exercise within
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 information2011 EliteSoccerPower.com
Developing Power for Soccer By Mike Grafstein B.Ph.Ed, RMT, YCS As may or may not know soccer is now a game of power and speed and players of all ages need to train that way. With that in mind I have put
More informationBy Kevin Hensel Fit-4-Life, Inc. Cherry Hill, NJ Call/Text
By Kevin Hensel Fit-4-Life, Inc. Cherry Hill, NJ 08003 Call/Text 856-438-0323 Email: Kevin@fitlifeinc.com Hey gang, I have something very cool for you today I wanted to HOOK you up with something that
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 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 informationAlways time your first attempt so you have a base for improvement upon!
Brunswick Field Hockey Off Season Maintenance Plan for 1 or 2 season athletes If you participate in winter/spring sports you will not need to follow this workout, but will need to record your workouts
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 informationGame Shape FAST. total female hockey
total female hockey 2008 1 TABLE OF CONTENTS SECTION PAGE Game Shape FAST Program Outline...4 Daily Workouts...5 Week 1 Day 1...5 Day 2...6 Day 3...7 Week 2 Day 4...8 Day 5...9 Day 6...10 Week 3 Day 7...11
More informationSports Conditioning for the Knee A guide to conditioning and knee injury prevention
Alex Petruska, PT, SCS, LAT Sports Conditioning for the Knee A guide to conditioning and knee injury prevention This program has been developed to provide a comprehensive guide to the conditioning of the
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 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 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 informationThe Lebron James Workout By: Scott Quill, The Workout Monday Superset 1 Pushup
The Lebron James Workout Build a body that dominates, with a plan that's fit for a king By: Scott Quill, Fast Workout, Hard Muscle LeBron James attacks the weights like he does the hoop -- with thunder.
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 informationYouth Athletic Development Program
The youth training program was designed to develop coordination, and build fundamental strength in youth athletes. The program is targeted primarily for younger athletes (13 years old and younger), but
More informationNotre Dame Athletic Development (My Components of Traditional Periodization)
Notre Dame Athletic Development (My Components of Traditional Periodization) Nick Garcia Notre Dame High School Thank You Glenn McAtee My Mentor Coach Gambetta Notre Dame High School Objective To develop
More informationStrength Training Guide
Strength Training Guide Copyright 201 by Rob KIng Copyright 201 by Rob King. All rights reserved. No part of this ebook may be reproduced or redistributed in whole or in part in any way by any means currently
More informationFZN Weight Lifting Program CLASS LIFTS, TECHNIQUES & TEACHING POINTS
1 FZN Weight Lifting Program CLASS LIFTS, TECHNIQUES & TEACHING POINTS *This weight lifting program is an non-sport specific athletic lifting program, which combines lifts of push & pull motions on muscle
More informationSwole Sisters 6-Week Program
Swole Sisters 6-Week Program What you are about to embark on is a six-week strength and conditioning program designed by women, for women, with the specific purpose of building lean muscle mass, losing
More informationCopyright 2012 by Rob King. Copyright 2012 by Rob King. All rights reserved.
Copyright 202 by Rob King Copyright 202 by Rob King. All rights reserved. No part of this ebook may be reproduced or redistributed in whole or in part in any way by any means currently or as yet unknown
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 informationWritten by Lynn Foreman BEACH SPRINTS
Written by Lynn Foreman BEACH SPRINTS SURF LIFESAVING - JUNIOR RUNNING PROGRAM Phase: SPECIFIC PREPARATION Week MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 1 Continuous Warm Up Warm Up Game 1 Continuous
More informationSFA Olympic Newcomer Strength Program
Week 1,May 14-18 Week 2, May 21-25 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
More informationThe Golf Swing Speed Challenge (103) - First 3 Weeks
103 The Golf Swing Speed Challenge (103) - First 3 Weeks In the first three weeks of this elite program you're going to be predominantly doing two things 1. Improving your flexibility through a range of
More informationColorado State University. Incoming Athlete. Summer Program
Incoming Athlete Summer Program Dear Incoming Freshmen, Welcome to Colorado State University! In this packet you will find your summer strength and conditioning program to help prepare you for the demands
More information12 Week Workout Program
12 Week Workout Program By Lee Hayward I get a lot of e-mail from people asking me all sorts of exercise related questions such as: - How many days per week should I workout? - How many exercises should
More informationMt. Vesuvius WORKOUT #9. 1 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 9 // Week 10 // week 10
WORKOUT # week 10 MEDICAL DISCLAIMER This guide is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your doctor before making any changes
More informationExercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other: GLUTES!!!
Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: LOWER BODY (GLUTE) ROUTINE #2 Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps
More informationFlywheel Women's Ultimate Navy Seal Workout Winter 2005 TWICE A WEEK!
Flywheel Women's Ultimate Navy Seal Workout Winter 2005 TWICE A WEEK! Begin with a -minute warm-up run, stretching, 1 minute of jumping jacks, then 2 sets of Seals, stretch. Do each exercise down the list
More information