SOFTBALL PERFORMANCE TESTING
|
|
- Arabella Armstrong
- 5 years ago
- Views:
Transcription
1 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 JULY 4th
2 Workout A Warm - Up (total time = 20 minutes) Exercise Sets Reps Yards Exercise Sets Reps Yards Jump Rope Build-up x 50% 2 30 Forward Hops/ Backward Hops 3 25ea. Skip 1 30 Hurdle Mobility/Dynamic Flex. Lunge Forward 1 5ea. Prisoner Squat 1 10 Lunge Backward 1 5ea. Hurdle Over / Under (R/L) 1 5ea. Thrust frog 1 6 Knee hug walking 1 5ea. Wide outs 1 5 Piriformis stretch walk 1 5ea. Build-up x 75% 2 30 Hurdle Over / Under (R/L) 1 5ea. Inverted reach (walking) 1 5ea. Quad stretch walking 1 5ea. Straight leg march 1 10 Cradle stretch walking 1 5ea. Supine straight leg high kick 1 5ea. Side Slide w/arm swing (R/L) 1 20 Ab/Ad straight leg raise 1 10ea. Lunge Lateral (groin) 1 5ea. Straight leg lifts 1 10ea. Squat lateral 1 5ea. Opposite prone & skydivers 1 5ea. Hurdle Trail leg (R/L) 1 5ea. Prone scorpion 1 5ea. Hip flex. / Ext. 1 5ea. Build-up x 75% 2 30 Side bends 1 5ea. Groiner 1 5ea. Trunk Twist standing/bent 1 5ea. Leg swing supine alternate 1 5ea. Long arm Swing 1 5ea. L-over single leg 1 5ea. Arm Hugs 1 5ea. Rocker half (split leg) 1 5ea. Neck Clock 1 5ea. Build-up x 100% 2 30 Giant Arm Circles (fwd-bkwd.) 1 5ea. Skip backward 1 30 Applied Strength - (total time = 30 minutes) Exercise Sets Reps Weight Exercise Sets Reps >45 1 Arm DB Snatch 3 8ea. lbs Core Strength V-Ups 2 20 L-Overs 2 20 DB OH Press 1 10 M Rotational/Explosive 2 8 M+ Movmt. 3 6 M-H Med Ball Circuit A 2 6 chest pass 1 hand twisting chest pass (rl) Inverted Row (30 total reps)? 30 BW step in chest pass (r-l) OH pass walking OH pass (r-l) OH Step Ups 3 8ea. M-H scoop fwd (10 r/l)
3 scoop bkwd Balance / Stability Notes: SL balance 1 2 ea. :30 med ball circuit should be performed with maximum effort SL balance w/ hop 2 6 ea. using a 2-4 lb. Med ball Workout B Warm - Up (total time = 25 minutes) Exercise Sets Reps Yards Exercise Sets Reps Yards Transit Jumping Jack Series Build-up x 50% 2 30 JJ, SJF, HF, LS (fwd-bkwd.) 4 10 A-Skip Fwd & Bkd 2 20 Hurdle Mobility/Dynamic Flex. Lunge Forward to Backward 1 5ea. Prisoner Squat 1 10 Split Squat Drops 1 5ea. Hurdle Over / Under (R/L) 1 5ea. Squat Thrusts (burpies) 1 15 Knee hug walking 1 5ea. Wide outs 1 5 Piriformis stretch walk 1 5ea. Skip & Scoop 2 30 Hurdle Over / Under (R/L) 1 5ea. Front Scale (in place) 2 5ea. Quad stretch walking 1 5ea. Straight Leg March 1 10 Cradle stretch walking 1 5ea. Supine straight leg high kick 1 5ea. Side Slide w/arm swing (R/L) 1 20 Ab/Ad straight leg raise 1 5ea. Lunge Lateral (groin) 1 5ea. Hip Pops 1 5ea. Squat lateral 1 5ea. Opposite prone & skydivers 1 5ea. Hurdle Trail leg (R/L) 1 5ea. Prone scorpion 1 5ea. Hip flex. / Ext. 1 5ea. Skip & Power Scoop 2 30 Side bends 1 5ea. Groiner 1 5ea. Trunk Twist standing/bent 1 5ea. Leg swing supine alternate 1 5ea. Long arm Swing 1 5ea. L-over single leg 1 5ea. Arm Hugs 1 5ea. Rocker half (split leg) 1 5ea. Neck Clock 1 5ea. Skip & Power Skip 2 30 Giant Arm Circles (fwd-bkwd.) 1 5ea. Skip backward 1 30 Build-up x 100% 2 30 Body Weight Strength - (total time = 20 minutes) Exercise Sets Reps Total Exercise Sets Reps Weighted Push Ups?? 50 Core Strength Ab Circuit 2 10 Pull Ups (OH grip)?? 25 Posterior Chain Single Leg Squat 3 8ea. Leg Bucks 3 15 Standing Broad Jump 3 6 Natural Glute/Ham Raise 3 6 take :20-:30 rest between each
4 rep. MAX EFFORT! Reverse Hyper 3 12 Notes: you should be able to do this entire workout without going into Balance / Stability a gym if you so desire. I.e. use bleachers for your pull ups & SL balance 1 2 ea. :30 as a "bench" for your single leg squats. Use your imagination SL balance w/ hop 2 6 ea. you will need a partner to hold your feet for the Natural Glute/Ham raises Workout C Warm - Up (total time = 20 minutes) Exercise Sets Reps Yards Exercise Sets Reps Yards Cardio Equipment Build-up x 50% 2 30 StairMaster/ Step Mill 1 10 min lev 10+ Skip 1 30 Hurdle Mobility/Dynamic Flex. Lunge Forward 1 5ea. Prisoner Squat 1 10 Lunge Backward 1 5ea. Hurdle Over / Under (R/L) 1 5ea. Thrust frog 1 6 Knee hug walking 1 5ea. Wide outs 1 5 Piriformis stretch walk 1 5ea. Build-up x 75% 2 30 Hurdle Over / Under (R/L) 1 5ea. Inverted reach (walking) 1 5ea. Quad stretch walking 1 5ea. Straight leg march 1 10 Cradle stretch walking 1 5ea. Supine straight leg high kick 1 5ea. Side Slide w/arm swing (R/L) 1 20 Ab/Ad straight leg raise 1 10ea. Lunge Lateral (groin) 1 5ea. Straight leg lifts 1 10ea. Squat lateral 1 5ea. Opposite prone & skydivers 1 5ea. Hurdle Trail leg (R/L) 1 5ea. Prone scorpion 1 5ea. Hip flex. / Ext. 1 5ea. Build-up x 75% 2 30 Side bends 1 5ea. Groiner 1 5ea. Trunk Twist standing/bent 1 5ea. Leg swing supine alternate 1 5ea. Long arm Swing 1 5ea. L-over single leg 1 5ea. Arm Hugs 1 5ea. Rocker half (split leg) 1 5ea. Neck Clock 1 5ea. Build-up x 100% 2 30 Giant Arm Circles (fwd-bkwd.) 1 5ea. Skip backward 1 30 Applied Strength - (total time = 30 minutes) Exercise Sets Reps Weight Exercise Sets Reps > DB Push Press lbs Core Strength 2 Chinees :30
5 DB Bench Press 1 10 M Russian Twists : M+ 3 6 M-H Rotational/Explosive Mvmt. Med Ball Circuit B 2 6 Lat Pull Downs (OH grip) 1 10 M 2 hand swing (r-l) 2 8 M+ 1 hand swing (r-l) 3 6 M-H seated throwing twist (r-l) seated twist (r-l) Front Squats 1 10 L sit-up pass 2 8 L-M torso twist pass 3 6 M jerk throw 4 3 M-H Notes: Balance / Stability med ball circuit should be performed with maximum effort SL balance 1 2 ea. :30 using a 2-4 lb. Med ball SL balance w/ hop 2 6 ea. WORKOUTS: JULY 8 th - 24 th SEMO Softball Workout 1 sets reps weight sets reps weight sets reps weight Complex A 4 5ea. lbs. 5 5ea. lbs. 5 6ea. lbs. Bent Over Row RDL position, pull bar to chest) Hang Power Clean (pull from knees, catch high) Front Squat + Push Press (accelerate from deep squat, press OH) Jump Squat (snug bar deep into back squat position) Good Morning (RDL w/ bar in back squat position) Weighted Push Ups Ab Circuit Workout 2 sets reps weight sets reps weight sets reps weight Complex B 4 5ea. >75 lbs 5 5 >75 lbs 5 6ea. >75 lbs
6 RDL (maintain good posture) Hang Pwr Clean + Frnt Squat + Push Press (3 distinct mvmnts in rapid in succession) Reverse Lunge (alternate legs) (maintain good, upright posture) Pull Ups (weighted if possible) 24 total 24 total 24 total Lying Straight Leg Raises Workout 3 sets reps weight sets reps weight sets reps weight Complex C 4 5ea. >75 lbs 5 5 >75 lbs 5 6ea. >75 lbs Dead Lift (good posture, pull from the floor) Jump Shrug (jump & shrug bar from hng cln position) Hang Clean (full Squat Catch) Push Press (dip, drive, lock out in OH position) Incline DB Bench Press Russian Twists 3 : : : Chinees 3 :30 3 :30 3 :30 Workout 4 sets reps weight sets reps weight sets reps weight Complex D 4 5ea. lbs. 5 5ea. lbs. 5 6ea. lbs. Olympic Jump Squat (drop to full squat, accelerate out of hole) Front Squat (maintain good posture, elbows up) Back Squat & Hold (puase for 5 sec. In hole, drive up) Military Press (press weight OH, maintain good posture)
7 Push Press (dip, drive, lock out in OH position) Squat & Press (full sqt.& press weight OH-no momentum) Close Grip Lat Pull Downs WORKOUTS: JULY 29 th - AUGUST 18 th SEMO Softball session 1 set reps weight set reps weight set reps weight Bar Warm Up x2 5ea. x2 5ea. x2 5ea. Shrug, RDL, Upright Row, Bent Row, OH Press, Back Squat 2 Push Press Front Squat Backward Lunge x3 8ea. x3 8ea. x3 8ea. Shoulder Circuit (5 lb. plates) x2 6ea. x2 8ea. x2 10ea. front raise, side raise, ur row, curl 2 press, OH press, bent raise. Lying Leg Lifts x3 to failure x3 to failure x3 to failure session 2 set reps weight set reps weight set reps weight Bar Warm Up Snatch Grip x2 5ea. x2 5ea. x2 5ea. Shrug, RDL, Upright Row, Bent Row, Bradford Press, OH Shrug, OH Squat Military Press (standing) x3 10 x4 8 x4 8 Push Press VERY FAST!!! x # x # x #
8 Inverted Row x3 to failure x3 to failure x3 to failure UH Grip Pull Ups x3 to failure x3 to failure x3 to failure DB Incline Bench Press x3 10 x3 8 x3 6 Russian Twists x3 :30 x3 :30 x3 :30 session 3 set reps weight set reps weight set reps weight Bar Warm Up x2 5ea. x2 5ea. x2 5ea. Shrug, RDL, Upright Row, Bent Row, OH Press, Back Squat 2 Push Press Back Squat OH Box Step Up x3 8ea. x3 8ea. x3 8ea. Cuban Press (5 lb. Plates) x3 8 x3 8 x3 8 Chinnees x3 :30 x3 :30 x3 :30
Notes 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 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 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 informationMax Effort DAY 2. Strength DAY 3
A1 Weighted V-Up 2x25 A2 SB Reverse Hyper 2x25 B1 Trap Bar Deadlift 90sec 1x8, 2x5, 2x3 C1 Trap Bar Deadlift 90sec 1x20 D1 Lat Pull Down Close Grip 90sec 3x12 D2 Glute Ham Raise 90sec 4x8-10 E1 Alternating
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 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 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 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 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 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 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 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 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 informationBREMEN WEIGHT ROOM ROUTINE:
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
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 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 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 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 informationMARSOC WEST MPOTFF HP 1st MRB - Bravo Company 6-10 June 2016
MARSOC WEST MPOTFF HP 1st MRB - Bravo Company 6-10 June 2016 MONDAY TUESDAY Wednesday Thursday Hang Power Snatch 4x3 Push Press 4x2 Conditioning - Choose One: Hang Power Clean 4x3 KB Swings 4x10 Floor
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 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 informationIndigo-3G Dosing Protocols : Update 1
Strength Training Program 1 - Phase 3 by Christian Thibaudeau Indigo-3G Dosing Protocols : Update 1 BREAK-IN PERIOD / FIRST-TIME USE: Take 4 capsules 3 times per day on an empty stomach 40-60 minutes prior
More informationExercise Log. Name of Workout: Lower body, Shoulders, Back, and Core Routine
Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: Lower body, Shoulders, Back, and Core Routine Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs
More informationMathias Method By Ryan Mathias Strength to Change the World
Mathias Method By Ryan Mathias Strength to Change the World Level 6- New Stimulus This program is designed for highly advanced lifters who have years of strength training experience and are looking for
More informationEAGLE STRENGTH EXERCISE MANUAL
EAGLE STRENGTH EXERCISE MANUAL Mr. Vecchio, CSCS, M.Ed., frvecchio@exeter.k12.pa.us BACK EXERCISES CORE LAT PULLDOWN 2 PLANK 7 ISO LATERAL ROW 2 SUPINE TURTLE 7 LOW ROW 2 WEIGHTED RUSSIAN TWIST 7 BENT
More informationDay One in the Weight Room. Teaching Progressions for the Squat and Power Clean
Day One in the Weight Room Teaching Progressions for the Squat and Power Clean From Mark Rippetoe Strength is the most general adaptation. It is acquired most effectively through exercises that produce
More informationI attached some videos and explanations of some lifts that aren t super familiar in the lifting world.
Intermediate to Advanced Strength Training and Interval Conditioning Step 1: Find your 1RM in back squat, front squat, deadlift, strict press, and push press. Step 2: Have a solid base in working with
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 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 informationIndigo-3G Dosing Protocols : Update 1
Hypertrophy Training Program 1 - Phase 3 by Christian Thibaudeau Indigo-3G Dosing Protocols : Update 1 BREAK-IN PERIOD / FIRST-TIME USE: Take 4 capsules 3 times per day on an empty stomach 40-60 minutes
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 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 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 informationWhole Body Strength Men
Whole Body Strength Men Whole Body Strength for Men Introduction This exercise routine is created for men and women with the goal of strengthening their overall body. Included in this workout are a range
More informationBelow is the standard dynamic stretch series
Page 1 of 5 Dynamic Flexibility and Mobility Below is the standard dynamic flexibility series we use at JMU. Your workout should have a prescribed warmup, but if it doesn't a three minute total body warm-up,
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 informationMathias Method By Ryan Mathias
Mathias Method By Ryan Mathias Strength to Change the World Level 7- Elite This is for elite level lifters or those who are in competitive strength sports, each with nearly a decade or more of training
More informationWeek 2 Block/hang snatch (mid-thigh) - 65% x 2 x 6; 1 min rest Power jerk - 65% x 2 x 6; 1 min rest Jerk dip squats with bands - 95% (of jerk) x 2 x 4
Catalyst Classic Squat Wave Cycle This is a 9 week cycle using 3-week waves with a squat emphasis, including some pause squatting, but plenty of classic lifts at pretty heavyweights. Notes: On jerk dip
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 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 informationMOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions
ALT Hip Root with Reach ALT Arm Screws ALT Arm Circles Forward Leg Swings Ankle Rolls MOBILITY WARM UP 10 Reps Each Side 10 Reps Each Arm in Both Directions 10 Reps Each Side 10 Reps Each Side Perform
More informationA Coach s Guide to Movements and Progressions
A Coach s Guide to Movements and Progressions This guide provides coaches with movement progressions and variations for programming. Although this guide is comprehensive, it is certainly not all-inclusive.
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 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 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 informationRESISTANCE STRENGTH TRAINING EXERCISE
RESISTANCE STRENGTH TRAINING EXERCISE Alternating Dumbbell Chest Press Lie supine on a flat bench with dumbbells in each hand with a pronated grip. Extend your arms, holding the dumbbells in line with
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 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 informationSPB Transformation July - October 2017 Table of Contents
Table of Contents Introduction & Details..... 2-3 3-Month Calendar 4 Phase 1 Programming.. 5-9 Phase 2 Programming 10-14 Phase 3 Programming. 15-19 Phases 1-3 HIIT Programming... 20-21 1 Introduction &
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 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 informationExercise Library. Exercise Image Description. Air Squats. Assisted Dips. Assisted Pull- Ups
Exercise Library Exercise Image Description Air Squats Start in standing position with arms by side or in front of you. Squat down until your thighs are parallel to the ground, then return to standing.
More informationCHEST. movement to press the up. 4. Again without pausing at the top repeat the motion. 1. Lie on the bench and grasp the bar shoulder
CHEST Decline Bench Press 1. Lie on the bench and grasp the bar shoulder width. 2. slowly lower the bar to the nipple line until its about 1 inch above your chest. 3. Without pausing, use a slow and controlled
More informationSupplements are to be used to improve performance in the gym and to enhance health on a day to day basis.
Workout Plans: - 3 Days per week weight training with 20 mins PWO SSC Cardio - 2 Days per week conditioning/hiit training - 2 Rest Day per week Nutrition Plans: Diet should consist of a lower carbohydrate
More informationBench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform
When exercising always incorporate a warm-up for at least 5 minutes. Typically a warm-up should be a whole body exercise i.e. jumping jacks, jogging, calisthenics, etc The repetitions represent how much
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 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 informationADVANCED BOOTY BUILDING PROGRAM WEIGHT: HEAVY BARBELL SQUATS REPS:
DAY 1 WARM UP Elliptical Duration: 10-15 minutes WALKING LUNGES WITH KICKBACK (BARBELL) REPS: 12 10 10 8 (EACH SIDE) 1 Lunge forwards on one leg, ensuring the barbell and your hips stay level 2 At the
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 informationShoulders (kettlebell)
Arnold Press Arnold Press Stand upright holding one kettleball. Start position: Position kettleball to ear level with an overhand grip (palms facing back). Press hand up and out laterally above head keeping
More informationPowered by Hyperwear, Produced by SGT Ken
Powered by Hyperwear, Produced by SGT Ken SANDBELL Boot Camp: Static Action Sports version Powered by Hyperwear, Produced by SGT Ken Introduction and Format: 1. Program format: Static Action Sports in
More informationFranklin Towne Basketball Off-Season Workouts
Franklin Towne Basketball Off-Season Workouts You are highly encouraged to stay in shape through the off-season by working-out in the gym and on the court. This is a guide to help anyone who is unclear
More informationMOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions
MOBILITY WARM UP Pelvic Tilts Alternating Hip Roots Arm Screws Arm Circles Axe Murderer s Forward Leg Swings Lateral Leg Lift Ankle Rolls Perform 1 round of every exercise back to back. Pelvic Tilts Start
More informationEXERCISE SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8 DAY 1 - UPPER BODY STRENGTH. 2 Mins. 2 Mins. 3 Mins. 2 Mins.
WEEK 1 WORKOUT JOURNAL EXERCISE SETS REPS TEMPO REST SET 1 SET SET SET SET SET SET 7 SET 8 DAY 1 - UPPER BODY STRENGTH A1: Low Incline Barbell Press (Inside Shoulder Width) A: Neutral Grip Pullup 7,,,7,,
More informationDynamic Flexibility and Mobility
Dynamic Flexibility and Mobility Below is the standard dynamic flexibility series. Your workout should have a prescribed warm-up, but if it doesn't a three minute total body warm-up, (i.e., jogging, rope
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 informationPROGRAMMING & ORGANIZATION
PROGRAMMING & ORGANIZATION OF STRENGTH TRAINING FOR ATHLETES Mike Durand, CSCS, SCCC RULE # 1 KEEP IT SIMPLE Determining Factors in Program Design Optimal Training vs. Real World Training Which one works
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 informationDaily. Workout Workout Focus: Bodyweight strength, power, speed, mobility MOBILITY WARM UP. Exercise Descriptions.
Workout 5.18.18 Workout Focus: Bodyweight strength, power, speed, mobility Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts
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 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 information(*Judges notes: We will have 4 working platforms, and 2 warm-up platforms. Warm-Up platforms will be outside, weather permitting)
Competition Events Event 1 I think I just PR d a little! (*Judges notes: We will have 4 working platforms, and 2 warm-up platforms. Warm-Up platforms will be outside, weather permitting) As a team, you
More informationBELLVILLE O/16 OEFENPROGRAM WEEK PROGRAM WEEK MAN DINS WOENS DON VRY SAT SON
WEEK PROGRAM WEEK MAN DINS WOENS DON VRY SAT SON SESSIE SESSIE 5 4 SESSIE SESSIE SESSIE 5 XMAS 6 NEW YEAR SESSIE SESSIE 6 SESSIE SESSIE 5 4 5 SESSIE SESSIE SESSIE SESSIE 5 KM DR KM DR.6 KM DR(TYD) 5KM
More informationThe GBB Challenge Pre-Test
The GBB Challenge Pre-Test 1A) Max Strict Pull Ups OR Recline Rows* x 3 Sets *If you have to do rows, feet much be directly under the anchor point with straps just above your waist line ***7 Min Time Cap
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 informationDeveloping the High School Athlete
Dorman High School Strength and Conditioning Developing the High School Athlete Eric Cash Major Influences Joey Batson Clemson University John Sisk Georgia Tech Joe Kenn Carolina Panthers Russell Patterson
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 information1.FLOOR BASED CORE SESSIONS
Name Tschana Schiller Team Nordic Sport Cross Country Program Type Strength and Conditioning Keyword Core Sessions 1.FLOOR BASED CORE SESSIONS Floor Core - 1 Goal - floor based stabilization,
More information8-Week Functional Resistance Training Program
8-Week Functional Resistance Training Program Week 1 A) Barbell Behind-the-Neck Walking Lunge: 10-12 alt steps x 4; rest 120-150s B1) Goblet Rear Foot Elevated Split Squat: @40X1; 6-8/leg x 4; rest 30s
More informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
More informationFoundation Upper Body B (60 min)
Foundation Upper Body B (60 min) Protection (5 min) Exercise Reps Duration (s) Ys on an Exercise Ball 8 30 Ws on an Exercise Ball 8 30 Hip Flexion (Hands and Knees) 10 60 Hip Internal Rotation (Side Lying)
More informationCutting plan training programme
WEEKLY FORMAT MON TUE WED THU FRI SAT SUN Week 7 5 mins Legs Back 65 mins LISS Arms 5 mins Week 8 5 mins Legs Back 70 mins LISS Arms 5 mins Week 9 10 mins Legs Back 75 mins LISS Arms 10 mins Week 10 10
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 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 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 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 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 informationSECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS
SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS POWER DB Jump Squat Player stands with feet at shoulder-width, holding dumbbell in each hand. In one motion, use momentum from the inside leg (left leg) and
More informationStable Lower Body A (60 min)
Stable Lower Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up (1 Arm, Kneeling) 10 ea 60 Lateral Band Walk (Straight,
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 informationNOVEMBER Post-Season/Active Rest. Weeks 1-2/3-4
NOVEMBER Post-Season/Active Rest Weeks 1-2 REST Weeks 1-2/3-4 Congratulations on completing another competitive season! For these first 2 weeks after your last competitive game (aka post-season), we want
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 informationMathias Method STRONGer Powerlifting
Mathias Method STRONGer Powerlifting (with Repetition Work) By Ryan Mathias, CPT Powerlifting is a competitive sport that takes years of hard work and consistent dedication to become proficient at. Lifters
More informationMathias Method By Ryan Mathias Strength to Change the World
Mathias Method By Ryan Mathias Strength to Change the World Level 4- Becoming Explosive This is a program for those who already have built a significant amount of strength and are ready to put that strength
More information1. Abs Triangle of Control Muscle: Upper abdominals Resistance: Body weight Body Connection: Legs
Program C1 Chest and Shoulders 1. Abs Muscle: Upper abdominals Resistance: Body weight Lie flat with legs hooked through upper bench, adjusted so that the knees and hips are at 90 degrees. Extend arms
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 informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
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 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 information