Transition/Maintenance Program for College Athlete High School Athlete Trainer : Timothy Bacon Introduction Strength & aerobic program designed to help/ maintain fitness during a 2-4 week transition period between season. E.g., between a College or High School season ending about March 1 and the start of the second part of the season (March 23) directed towards the National Championships on April 19. Warm Up 1. 5 min. stationary bike @ 120 BPM. 2. 4 sets of DYNAMIC stretches: walking front lunges (8 steps), walking knee to chest (8 steps), walking quad stretches (8 steps). 3. 2 min. of "mini" 2-second stretches of tight areas (e.g., hamstrings). Cardio Program Activity Intensity Duration Comments Stationary Bike High 20 min. 2 min. warm-up @ medium intensity (120-130 BPM), 15 intervals of 30s:30s (hard/easy) with HR reaching 150-160, followed by 3 min. cooldown @ 120 BPM. Summary Of Program Activity Type Sets Reps Duration Tempo Intensity Rest Squat - Prisoner Exercise 1 Lower Body Twist - Supine on SB Exercise 1 Squat to 2 Arm DB Press Exercise 1 Abdominal - Full Sit Up On SB Exercise 1 Lunge - Front w/ Bosu Ball Exercise 1 Push Up - Kneeling On SB Exercise 1 Lunge - Side w/ Bosu Ball Exercise 1 Iso Abs - Side Lying Exercise 1 Shoulder Shrugs - DB Exercise 1 Hamstring Curl - Supine w/ SB Exercise 2 Leg Extension - Seated Exercise 1 Backhand/Forehand Swing (Scapula) Exercise N/A Abdominal Crunch - Reverse on Floor Exercise 1 1 of 11 3/6/09 12:22 AM

Row - Bent Over With MB Exercise 1 Bridge - Floor Exercise 1 PNF Low/High Cable Pull w/ Pivot Exercise 1 Lateral Raise - Standing With DB (1 Arm 1 Exercise 1 Leg) Cool Down Perform cardio workout followed by longer (20-30 second) stretches of tight areas (e.g., quads, glutes, hamstrings, lower back). 2 of 11 3/6/09 12:22 AM

SQUAT - PRISONER Reps : Sets : 1 Intensity : medium Stand in proper alignment, at shoulder width, with hands behind the head, fingers interlocked (DO NOT PRESS INTO THE HEAD/NECK). Draw your belly button inward toward your spine. Allow yourself to lower to a squat position under control without compensation. Extend your hips, knees and ankles to a standing position. LOWER BODY TWIST - SUPINE ON SB Reps : Sets : 1 Intensity : medium Lie on your back, heels on the Stability Ball, arms out to the side on the ground. Maintain neutrality at the lumbo pelvic hip complex with a proper drawing in and pelvic floor contraction. Elevate the hips off the floor, maintaining good spinal position and hold. Flex one leg at the hip joint so that it is perpendicular to the ground. Simultaneously, adduct the elevated leg and rotate that hip towards the midline of the body. This movement should be SLOW AND CONTROLLED as most injuries of the low back occur on a transverse plane during deceleration. As the elevated leg fall toward the floor, make sure that the shoulder blades DO NOT come off the ground. Rotate the hips back to the starting position. 3 of 11 3/6/09 12:22 AM

SQUAT TO 2 ARM DB PRESS Reps : Sets : 1 Intensity : medium Begin with feet shoulder width apart with feet pointing straight ahead and knees over 2nd & 3rd toes. Hold dumbbells at chest level with palms facing body. Perform a! squat keeping lower extremity in proper alignment. Before any compensation occurs, activate glutes and stand to a fully upright position. Once stabilized, press the dumbbells overhead until both arms are fully extended with palms facing away. Slowly return the dumbbells back to chest and repeat. Progressions: Alt Arm, I Arm. ABDOMINAL - FULL SIT UP ON SB Reps : Sets : 1 Intensity : medium Sit on the ball. Slowly roll down the ball until the ball is in the small of the back. Be sure you are balanced when back is fully extended. Keep feet in proper alignment facing straight ahead. Align feet directly under the knees. Draw the belly button in towards the spine. Place your tongue on the roof of your mouth just behind your top teeth. Squeeze the glutes. Contract the abdominals while curling the upper torso towards your hips. Flex at the hips bringing the upper body to a fully upright position on the ball. Do not push with the legs to perform the hip flexion. Slowly lower the upper body to the starting position. 4 of 11 3/6/09 12:22 AM

LUNGE - FRONT W/ BOSU BALL Reps : Sets : 1 Intensity : medium Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system. Prepare for this motion by keeping a lengthened position in the body. This movement involves a step forward (sagittal) lunge onto a Bosu ball. Start a stride length away from the Bosu ball (with the Bosu straight ahead). Perform a step sagittal lunge as shown. Return to the starting position and repeat for desired number of reps. TRAINERS: Ensure the client does NOT exhibit the following: adduction of the lunging knee, collapsing of the trunk (excessive flexion) or rounding position in the upper back these may be signs that the exercise is too advanced. PUSH UP - KNEELING ON SB Reps : Sets : 1 Intensity : medium In optimal posture, safely assume a kneeling push-up position with hands on ball. From the start position, draw your belly button inward toward your spine. Maintaining optimal posture (the key), slowly lower body down toward ball. Return to the start position and repeat movement. Do not let abdominal region sag! Perform repetitions slowly! 5 of 11 3/6/09 12:22 AM

LUNGE - SIDE W/ BOSU BALL Reps : Sets : 1 Intensity : medium Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system. Prepare for this motion by keeping a lengthened position in the body. This movement involves a side step lunge (in the frontal plane) onto a Bosu ball. Start a stride length away from the Bosu ball (with the Bosu ball to one side). Perform a step lunge in the frontal plane as shown. Return to the starting position and repeat for desired number of reps. TRAINERS: Ensure the client does NOT exhibit the following: adduction of the lunging knee, collapsing of the trunk (excessive flexion) or rounding position in the upper back these may be signs that the exercise is too advanced. ISO ABS - SIDE LYING Reps : Sets : 1 Intensity : medium Lie on the right side with legs bent. Before movement begins, optimal postural alignment is mandatory. Place right elbow directly under the right shoulder for support. Draw your lower abdomen inward toward your spine. While maintaining the drawing-in maneuver, lift body up onto forearm and hold for 5-10 seconds (seconds may vary depending on individual abilities). While still maintaining the drawing-in maneuver, lower to the floor. Repeat recommended repetitions. The cervical spine must stay in a neutral position! Do not sacrifice form for more time. 6 of 11 3/6/09 12:22 AM

SHOULDER SHRUGS - DB Reps : Sets : 1 Intensity : medium Stand hip width, knees bend slightly, shoulder blades retracted, with the tongue in "swallowing" position. Take a neutral grip with palms facing the body. Shrug upward, aiming the shoulders toward the back of the head. Lower at desired REP TEMPO. Maintain optimal posture throughout the movement. HAMSTRING CURL - SUPINE W/ SB Reps : Sets : 2 Intensity : medium Start by lying on back with arms outstretched and palms up. Place heels on ball with toes pointing straight up. Perform an abdominal draw-in and squeeze glutes to raise your hips from the floor. Next, curl your heels toward your glutes by bending your knees. Slowly return to the start position while maintaining the level of your hips throughout the entire exercise. Do not allow the feet to externally rotate while flexing the knees (keep toes pointing straight up). Do not allow your hips to drop while flexing the knees. If your hips continue to drop, descend the progression by performing hip extension only. Progressions: 1 leg kick, 1 leg diagonal kick Inertia progression: power ball to cable to tubing. 7 of 11 3/6/09 12:22 AM

LEG EXTENSION - SEATED Reps : Sets : 1 Intensity : medium Sit in the machine and make sure that your knees are aligned with the axis of the machine and your patella is centered. The extremity leg pad should sit comfortably on the lower leg. Note: If axial alignment is achived, the extrimity pad should not ride up and down your leg when motion is inrtoduced. Draw your belly button inward. Tighten the quadriceps and slowly begin pulling your lower legs out keeping them straigth. Hold and slowly lower the legs back to the starting positioin. Do not point your knees inward or outward, keep them centerd. Notes : LIMIT range of motion to last 15 degrees (last 3-4 inches of extension). SUBSTITUTE: isometric contractions (no movement) - tighten quad focusing on MEDIALIS (inner knee) BACKHAND/FOREHAND SWING (SCAPULA) Reps : Sets : Intensity : Tempo : Rest : Face wall, place one hand shoulder height against the wall Soften Knees Reach hand down across to opposite knee Perform a gentle "backhand swing" with your arm, rotating trunk Allow feet to pivot with rotation of trunk Keep the movement very subtle 8 of 11 3/6/09 12:22 AM

ABDOMINAL CRUNCH - REVERSE ON FLOOR Reps : Sets : 1 Intensity : medium Lie on the floor with knees bent and shoulders flat against the floor. Contract your abdomen and draw knees in to your chest. Hands can be placed out to the side for support. Hold and release. Do not use momentum during the movement. Use abdominal contraction to draw knees in. Repeat recommended repetitions. ROW - BENT OVER WITH MB Reps : Sets : 1 Intensity : medium Grasp the medicine ball. Assume a 60-45 degree bent-over position (commonly known as a functional stance). From the start position, draw your belly button inward toward your spine. Maintaining optimal posture, pull the medicine ball toward your abdomen. Focus on generating movement from your core instead of just pulling with your arms. Return to the start position and repeat movement. Maintaining optimal posture is paramount. Use a slow repetition tempo (Examples: 3-1-3, 2-2-2, 4-0-2). Slower speeds will challenge the deep abdominal stabilization mechanism. Once stability is mastered, progress to faster speeds. Progressions: Two Extremities to one (i.e. 1 leg); Stable to unstable (unstable surface i.e. core-board, airex pad). 9 of 11 3/6/09 12:22 AM

BRIDGE - FLOOR Reps : Sets : 1 Intensity : medium Begin by lying flat on floor in supine position with knees bent, feet flat, toes pointing straight ahead and arms by sides. Activate core by drawing navel towards the spine and squeezing the glutes. With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and shoulders. Hold and slowly return back to floor, touching floor momentarily then repeat. If your client feels their hamstring cramping, check their pelvis for correct alignment. Pelvis should be neutral - asis and psis should be even or horizontal. If there is a misalignment correct it. If you aren't sure then gently stretch the quads and try the exercise again. PNF LOW/HIGH CABLE PULL W/ PIVOT Reps : Sets : 1 Intensity : medium Maintain a visual gaze that is towards the horizon (straight ahead) and good stability through the abdominal complex Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system. This is a movement that mimics the reverse wood chop with an active foot pattern Start with the feet shoulder width apart, toes pointing out slightly in a full squat position Perform reverse wood chop pattern (for description see reverse wood chop in the exercise library) As you return to start position, the outside leg (the one furthest to the stack of weights) steps in and pivots which is followed by the inside leg pivoting and stepping out in essence, you turn and face the opposite direction (as shown) Continue with this pattern (one rep, turn, one rep, turn etc.) Notes : SUBSTITUTE 1: MB side throw SUBSTITUTE 2: use tubing 10 of 11 3/6/09 12:22 AM

LATERAL RAISE - STANDING WITH DB (1 ARM 1 LEG) Reps : Sets : 1 Intensity : medium Stand "tall." Dumbbells at side. Raise dumbbells laterally. Lower to starting position at desired REP TEMPO. Progression Considerations : Hold one dumbbell in opposite hand as leg off ground Raise dumbbell laterally. Lower to starting position at desired REP TEMPO. Important Disclaimer: No express or implied warranty (whether of merchantability, fitness for a particular purpose, or otherwise) or other guaranty is made as to the accuracy or completeness of any of the information or content contained in any of the pages in this web site or otherwise provided by personal training on the net. No responsibility is accepted and all responsibility is hereby disclaimed for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. It is the responsibility of all users of this website to satisfy themselves as to the medical and physical condition of themselves and their clients in determining whether or not to use or adapt the information or content provided in each circumstance. Notwithstanding the medical or physical condition of each user, no responsibility or liability is accepted and all responsibility and liability is hereby disclaimed for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this website, and any and all liability for incidental and consequential damages is hereby expressly excluded. Copyright Personal Training on the Net 1998 2009 All rights reserved 11 of 11 3/6/09 12:22 AM