Colorado State University. Incoming Athlete. Summer Program

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Emory Wade
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1 Incoming Athlete Summer Program

2 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 of training as a Division 1 athlete. It features: Running Program: 3 days a week (Monday, Wednesday, Friday) Monday: Sprints : Moderate Distance Wednesday: Long Distance Strength Training Program: 2 Days a week (, ) 2 Full body strength days This program is very basic and shall put you in position to have a great summer of training. Completing this program is the best way to prepare for what is ahead of you. As I am are sure some of you have not taken part in a traditional strength training program I have included some pictures and descriptions of each of the exercises. If you do not have access to dumbbells, etc. you can simply repeat a workout that does not require any equipment. For any of your weighted exercises, choose a moderate load that you can handle for the desired amount of reps. If the set calls for 8, you should choose a weight that you can do for the amount, but should challenge you towards the end of the set. You should never come close to failure for any exercise in this program. Please let me know if you have any questions about the program, or anything pertaining to your performance as an athlete here at Colorado State University. Have a great summer. Sincerely, Nick Longo, MS, CSCS nick.longo@colostate.edu

3 Strength Conditioning (Running Portion) Name: Week 1: 8 x 50 yard Sprint 6x 0.25 Mile Run Timed 2 Mile Run: Rest 45 Seconds after each Rest : Rest 2x as long as each run (if run takes 2 Mins, Rest 4 minutes) Week 2: 10 x 50 yard Sprint 8x 0.25 Mile Run Timed 2.5 Mile Run: Rest 45 Seconds after each Rest : Rest 2x as long as each run Week 3: 12 x 50 yard Sprint 10x 0.25 Mile Run Timed 3 Mile Run: Rest 45 Seconds after each Rest : Rest 2x as long as each run Note: 50 yrds is Half a Football or Soccer Field Week 4: 8 x 50 yard Sprint 6x 0.25 Mile Run Timed 2 Mile Run: Rest 30 Seconds after each Rest : 1x as long as each run (If run takes 1.5 Mins, Rest 1.5 Mins) Week 5: 10 x 50 yard Sprint 8x 0.25 Mile Run Timed 2.5 Mile Run: Rest 30 Seconds after each Rest : 1x as long as each run Week 6: 12 x 50 yard Sprint 6x 0.25 Mile Run Timed 3 Mile Run: Rest 30 Seconds after each Rest : Half as Long as Run ex: (If run took 2 Minutes, Rest 1 Minute)

4 Week 1: Push: Pushups 3x8 DB Bench Press 3x8 LB Push: Squats 3x8 Split Squats 3x8ea Pull: Inverted Rows 3x8 DB Bent Over Row 3x8ea LB Pull: Single Leg Bridges 3x8ea DB RDL 3x8 Core: Plank 3x30sec Back Bridge 3x30sec Week 2: Pushups 3x10 DB Bench Press 3x10 Squats 3x10 Split Squats 3x10ea Inverted Rows 3x10 DB Bent Over Row 3x10ea Single Leg Bridges 3x10ea DB RDL 3x10 Plank 3x30sec Back Bridge 3x30sec Week 3: Pushups 4x8 DB Bench Press 4x8 Squats 4x8 Split Squats 4x8ea Inverted Rows 4x8 DB Bent Over Row 4x8ea Single Leg Bridges 4x8ea DB RDL 4x8 Plank 3x30sec Back Bridge 4x30sec Week 4: Push: Pushups 3x10 DB Shoulder Press 3x8 LB Push: Goblet Squats 3x8 Lunge 3x8ea Pull: Inverted Rows 3x10 DB Bent Over Row 3x8ea LB Pull: Elevated S/L Bridge 3x8ea DB RDL 3x8 Core: Plank 3x40sec Side Plank 3x20sec ea Week 5: Pushups 3x12 DB Shoulder Press 3x10 Goblet Squats 3x10 Lunge 3x10ea Inverted Rows 3x12 DB Bent Over Row 3x10ea Elevated S/L Bridge 3x10ea DB RDL 3x10 Plank 3x45sec Side Plank 3x25sec ea Week 6: Pushups 4x10 DB Shoulder Press 4x8 Goblet Squats 4x8 Lunge 4x8ea Inverted Rows 4x10 DB Bent Over Row 4x8ea Elevated S/L Bridge 4x8ea DB RDL 4x8 Plank 4x40sec Side Plank 4x20sec

EXERCISE LIST AND DESCRIPTIONS Page 3 Split Squats: : in a split

foot. Transition: While maintaining front knee alignment with

position until your knee is an inch off the ground and return to

Proper Alignment DB Bent Over Row : With your same side knee &

arm extension Transition: Pull the dumbbell up until your elbow

Feel it: You Should feel it working your back and arm.

DB RDL: : in a tall position with dumbbells in hand, palms facing

Transition: Push your butt back and allow your upper body to lean

5 EXERCISE LIST AND DESCRIPTIONS Page 3 Split Squats: : in a split stance with your front foot flat and on your toes on your back foot. Transition: While maintaining front knee alignment with your foot Drop straight down toward the ground from start position until your knee is an inch off the ground and return to start position. Feel it: You should feel it working your legs. Proper Alignment DB Bent Over Row : With your same side knee & hand on a bench position the dumbell in your free hand at full arm extension Transition: Pull the dumbbell up until your elbow passes the plane of your back while keeping the elbow at side. Feel it: You Should feel it working your back and arm. Note: Keep your back flat. DB RDL: : in a tall position with dumbbells in hand, palms facing your thighs. Transition: Push your butt back and allow your upper body to lean forward while keeping the dumbbells close to the body until your back is parallel with the ground. Do not arch your back or allow the dumbbells to move away from your body. Once parallel, return to your starting position. Feel it: You should feel it in your hamstrings and glutes. Common Mistakes: Excessive Arch Dumbbells Away

EXERCISE LIST AND DESCRIPTIONS Page 4 Back Bridge: : Lying on back with knees bent to 90 degrees,

Transition: Push heels into the ground to lift your butt from the ground.

Feel it: You should feel it working your butt and lower back.

) Transition: Lower your butt back and down (as if sitting in a chair) until your femur is parrallel

Knees stay aligned with your feet.) You should feel it working your legs and glutes.

6 EXERCISE LIST AND DESCRIPTIONS Page 4 Back Bridge: : Lying on back with knees bent to 90 degrees, feet underneath your knees. Feet and Knees together. Transition: Push heels into the ground to lift your butt from the ground. Squeeze your glutes and hold top position. Feel it: You should feel it working your butt and lower back. Goblet Squat: : standing upright with dumbell in goblet position (upright, at chest.) Transition: Lower your butt back and down (as if sitting in a chair) until your femur is parrallel to the ground and return to an upright position. (Don't allow your knees to collapse in. Knees stay aligned with your feet.) You should feel it working your legs and glutes. Elevated S/L Bridge: : Lying on your back with your heel on the edge of a bench and your knee at 90 degrees, opp. Leg vertical. Transition: Push heel into bench until your butt comes off the ground while maintaining starting alignment. Feel It: You should feel it working your hamstrings and glute on the bent leg side.

EXERCISE LIST AND DESCRIPTIONS Page 1 Pushups (and Kneeling

Body in a straight Line from Ears to Ankles.

without losing alignment of your body until your elbows are bent

Feel It: You should feel it working your chest, shoulders and

chair) until your femur is parrallel to the ground and return to

BAD Alignment Inverted Rows: : Set a Barbell across a rack at

When you are holding the bar your back should be off the ground.

7 EXERCISE LIST AND DESCRIPTIONS Page 1 Pushups (and Kneeling Pushups) : Hands Wider than Shoulders, Arms Completely Extended. Body in a straight Line from Ears to Ankles. Transition: Lower your body towards the floor under control without losing alignment of your body until your elbows are bent to 90 degrees and return. Feel It: You should feel it working your chest, shoulders and core. (Kneeling Version) Squats: : Standing upright, feet at shoulder width. Transition: Lower your butt back and down (as if sitting in a chair) until your femur is parrallel to the ground and return to an upright position. (Don't allow your knees to collapse in. Knees stay aligned with feet.) Feel it: You should feel it working your legs and glutes. BAD Alignment Inverted Rows: : Set a Barbell across a rack at the desired height. When you are holding the bar your back should be off the ground. (The higher the bar the easier the exercise and vice versa.) Your body should be straight from ears to ankle. Transition: Pull your body up to the bar until your chest touches and slowly lower back to your start position. Feel It: You should feel it working your back, arms and core.

EXERCISE LIST AND DESCRIPTIONS Page 2 Single Leg Bridges: : Lying on your

alignment, hold at the top for 2secs Feel it: In your hamstrings and glute on

Lying face down, place your elbows underneath your shoulders, body straight,

DB Bench Press: : Lying on your back on a bench. Palms facing each other.

8 EXERCISE LIST AND DESCRIPTIONS Page 2 Single Leg Bridges: : Lying on your back, one leg bent to 90 degrees, opposite leg remains straight, foot to the ceiling. Transition: Pushing your heel into the ground, lift your body without losing alignment, hold at the top for 2secs Feel it: In your hamstrings and glute on the side where you are pushing Mistake (Don't push through your toes) Plank: : Lying face down, place your elbows underneath your shoulders, body straight, feet together Transition: Lift and hold your body with straight alignment from ears to ankles and hold this position. Feel it: You should feel it working in your core. DB Bench Press: : Lying on your back on a bench. Palms facing each other. Elbows at your side. Transition: Press the dumbbells up towards the ceiling until your arms are at full extension, keeping elbows against your side return to start position. Feel it: You should feel it working your chest and shoulders.

EXERCISE LIST AND DESCRIPTIONS Page 5 DB Shoulder Press: : Standing tall, dumbbells at

Transition: Press dumbbells overhead until arms are extended, keep palms facing each

off the forward foot in one motion and return to an upright standing position.

Middle Side Plank: : Lying on your side with your elbow directly under your shoulder

9 EXERCISE LIST AND DESCRIPTIONS Page 5 DB Shoulder Press: : Standing tall, dumbbells at shoulders, elbows in, palms facing each other. Transition: Press dumbbells overhead until arms are extended, keep palms facing each other and return slow. Feel it: You should feel it working your shoulders and arms. Lunge: : Standing tall. Transition: Step into a split position like the bottom of a split squat, to return push off the forward foot in one motion and return to an upright standing position. Use weights if needed. Feel it: Working the legs and glutes. Middle Side Plank: : Lying on your side with your elbow directly under your shoulder and your body straight. Transition: Lift your body off the ground and support yourself on your forearm and the side of your bottom foot Hold this position. (Make sure you do both sides for the desired time.) Feel it: Working your core.

WORLDS GREATEST WARM UP

DAY #9 DAY LEGS/SHOULDERS WORLDS GREATEST WARM UP GOBLET 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 back foot. With your