Canisius Off- Season Workout Champions do not become champions when they win the event, but in the hours, weeks, months, and years they spend preparing for it.
WTD= Weighted SL= Single Leg PB= Physioball CG= Close Grip DB= Dumb Bell DL= Double leg Take 1-1.5 minutes between each set on weighted exercises. You all should have the weight percentage charts if not get in contact with me and I will email it out again. Weight should go up each week even if % is not indicated. Exercises grouped together denote superset/circuit and should be done as such. Again if there are questions on what this means please contact me. Any workout that you are unclear on is on YOUTUBE! Workouts should be done every MWF if possible, if not find a 3 day cycle that best works for you Workout A= Dec 3 rd -21 st Workout B= Dec 24 th - Jan 11 th Workout C= Jan 14 th -Feb 1 st Workout D= Feb 4 th - 22 nd On your off days find time to do 30min of cardio, AB work, or a body weight circuit. It is also important to take a day or 2 of rest as well during this workout cycle, so if you are going to workout M-F take the weekend to just relax.
Workout A It s easy to make something hard, the hard part is CHOOSING to make it hard. Week 1 Week 2 Week 3 Weight Day 1 Weight/sets x reps Weight/sets x reps Weight/sets x reps Leg press 60%/ 75%/ 5x8 85%/ 5x6 PB Leg Curl SL GB Hold seconds/per side 4x 20 seconds/per side 5x 10 5x 30 seconds/per side Step up Lateral Lunge DL calf raise Plate crunch Dead bug Side crunch Flutter kicks /per leg /per leg /per leg /per side 0/per leg /per leg / per leg 3x 20/ per leg / per side 3x60/per leg 5x10/per leg 5x10/per leg 3x 20 3x30/per leg / per side 0/ per leg Abs of Death 3x 20/ 40 second hold 3x 25/ 50 second hold 3x 30/ 1min hold Weight day 2 Weight/sets x reps Weight/sets x reps Weight/sets x reps SL V up Toe Touch Oblique V up Reverse Crunch /side /side /side /side /side 3x30 /side 3x30 DB Bench 60%/ 75%/ 5x 8 85%/ 5x6 DB Row 60%/ /side 75%/ 5x 8/side 85%/ 5x6/side Push Press 60%/ 4x8 75%/ 4x8 85%/ 5x6 Cleans 60%/ 3x8 75%/ 3x6 85%/ 4x4 Weight Day 3 Front bridge Side Bridge Pavel sit up Weight/sets x reps Weight/sets x reps Weight/sets x reps 3x40 seconds 3x30 seconds 0 seconds 3x40 seconds 3x1 minute 3x45 seconds Back Squat Box Jumps 60%/ 3x8 75%/ 4x8 4x 6 85%/ 4x6 4x4 Deadlift 60%/ 75% 4x8 85%/ 4x6 Good Mornings 60%/ 75%/ 4x8 85%/ 4x6 Pull ups 3x35
Workout B Persistence can change failure into EXTRAORDINARY achievement WEEK 1 WEEK 2 WEEK 3 Weight day 1 Leg press 70%/ 5x6 80%/ 4x6 90%/ WTD split lunge Back Hyper Lateral step up SL Calf Raise Straight leg crunch Hanging leg raise Inverted rows 5x5/leg 5x6/leg /leg 5x5/leg 5x6/leg /leg 5x5/ leg 5x8/leg /leg Abs of Death /40 sec hold 3x35/45 sec hold 3x35/1 min hold Weight day 2 PB V up Dead bug Reverse hyper Leg raise 3x16 /leg 3x16 /leg 3x16 3x30/leg Good Morning 70%/ 5x8 80%/ 4x 6 90%/ 4x5 DB bench 70%/ 5x8 80%/ 4x 6 90%/ 4x5 DB row 70%/ 4x8/side 80%/ 4x 6/side 90%/ 4x4/side Push press 70%/ 4x8 80%/ 4x6 90%/ 5x5 Pull ups Front Squat 60%/ 75% 4x8 85%/ 4x6 Plate front raise Seal pushups Weight day 3 PB crunch PB Russian twist PB jack knife PB back hyper Squat jump Sumo squat Split squat Mountain climbers /side /side 4x45 seconds /side 5x10 5x10/side 5x45 seconds /side 5x10 5x10/side 5x45 seconds Deadlift 70%/ 4x8 80%/ 5x6 90% 4x5 Cleans 70%/ 4x8 80%/ 5x6 90% 4x5
Workout C Always make a total effort, even when the odds are against you. WEEK 1 WEEK 2 WEEK 3 Weight day 1 Back Squat 80%/ 4x6 90%/ 5x3 90%/ 5x3 SL Machine curl WTD calf raises /leg 5x10/leg 5x10/leg Deadlift 80%/ 4x6 90%/ 5x3 90%/ 5x3 Leg Extension Glute Ham Raise Clean 80%/ 4x6 90%/ 5x3 90%/ 5x3 Push press 80%/ 4x6 90%/ 5x3 90%/ 5x3 Weight day 2 Bench press 80%/ 4x6 90%/ 5x3 90%/ 5x3 Bent over rows 80%/ 4x6 90%/ 5x3 90%/ 5x3 Plate crunch Toe touch Scissors Front/Side Bridge 3x30/sec each 3x30/sec each 3x30/sec each RDL 80%/ 4x6 90%/ 5x3 90%/ 5x3 Lat pull downs 4x5 Arnold press 4x5 Weight day 3 SL V up Hanging knee raise /leg /leg /leg Good mornings 80%/ 4x6 90%/ 5x3 90%/ 5x3 Front squat Box jumps Push up Inverted row Chin up Burpees 80%/4x5 4x6 90%/ 3x6 4x8 4x8 90%/ 4x5 4x6
Workout D I might not be the strongest guy but NO ONE WILL OUTWORK ME WEEK 1 WEEK 2 WEEK 3 Weight day 1 Back Squat 90% 5x3 90% 3x3 100% 3x2 Deadlift 90% 5x3 90% 3x3 100% 3x2 Hanging knee raise Plate crunch Push press 90% 5x3 90% 3x3 100% 3x2 Clean 90% 5x3 90% 3x3 100% 3x2 WTD Calf raise Leg curl Weight day 2 PB Leg curl SL Box Squats Toe touch /leg 4x5/leg 4x5/leg Good Morning 90% 5x3 90% 3x3 100% 3x2 Bench press 90% 5x3 90% 3x3 100% 3x2 RDL 90% 5x3 90% 3x3 100% 3x2 Bent over rows 4x8 5x5 Lat pull down 5x8 Weight day 3 Glute ham raise Bridges 0sec/each one 3x1 min hold/each one 3x30 3x1min hold/each Front Squat Box Jumps 90% 5x3 5x5 90% 3x3 100% 3x2 Push ups Inverted rows Chin ups Burpees 5x10 5x25 ABS of Death 4x25/45 sec hold 4x30/1min hold 5x35/1min 25sec hold
Sometimes there is NO next time, NO second chance, NO time out, Sometimes ITS NOW OR NEVER