Off Season Strength and Conditioning Program - Line

BOYERTOWN FOOTBALL STRENGTH TEST RECORD  NAME:

CLASS:

POSITIONS: HEIGHT:

WEIGHT:

1. PRE-TRAINING (CYCLE I)

TESTS SQUAT INCLINE BENCH POWER CLEAN

Weight

3. CYCLE III HEIGHT:

Reps

1 Rep Max

DATE: Mar.6-10, 2006 WEIGHT:

2. CYCLE II HEIGHT:

TESTS SQUAT INCLINE BENCH POWER CLEAN

DATE: Jan. 5-6, 2006

Weight

Reps

1 Rep Max

DATE: May 8-12, 2006 WEIGHT:

Week 1:

CYCLE I 

Jan. 9-13

Week 2:

CYCLE I 

Jan. 16-20

Week 3:

CYCLE I 

Jan. 23-27

0

 NAME: GRADE: 2006 BOYERTOWN FOOTBALL

0

Off-Season Strength/Conditioning Program "A NEW ATTITUDE"

LINEMEN WORKOUT MONDAY

SQUAT MAX: % 60 70 80 75 85

0

(Dot Drill) Week 1

Week 2

Week 3

REPS WT. 10 0 8 0 6 0 5 0 4 0

WEDNESDAY

INCLINE MAX: % 60 75 80 85

0

BENCH MAX:

REPS WT. 6 0 6 0 5 0 4 0

% 60 75 80 85

0

REPS

PWR CLEAN MAX:

REPS WT. 10 0 5 0 4 0 3 0

AUXILIARY LIFTS SETS

(Ladders and Hurdles)

0

% 60 75 80 85

REPS WT. 6 0 5 0 4 0 3 0

WT.

WT. WT WT.

AUXILIARY LIFTS WT.

WT. WT WT.

SETS

Shoulder Shrugs (BarBell) 2 10 Front Lat Pulldown 2 10 Close Grip Bench 2 10 Seated Stability Ball Crunches 2 50 ***Increase weight 5-10 lbs for each set

REPS

Leg Curls 2 12 Seated Low Rows 2 10 Stability Ball Dumbbell Flys 2 10 Stability Ball Hyperextensions 2 12 ***Increase weight 5-10 lbs for each set  

THURSDAY or FRIDAY

SQUAT (w/ bands) MAX: % 50 50 50

0 REPS WT. 8 0 8 0 8 0

INCLINE MAX: % 60 70 80

AUXILIARY LIFTS

0 REPS WT. 10 0 8 0 6 0

Hang Cleans (70% of Pwr Clean) Standing Military Press Standing Arm Curls St. Ball PushUps (Hands on Ball)

SETS

REPS

3 2 2 2

6 10 10 10

WT.

WT. WT.

75 5 0 ***Increase weight 5-10 lbs for each set  Complete Every Every Set and Every Rep. Rep. Mark the weight used on the empty lines. lines. Always use proper proper lifting form and technique. At the end of each workout, turn workout sheet in to coach before you leave.

 New workouts will be handed out on Monday, JANUARY 30th.

Week 4: Week 5: Week 6:

CYCLE I  CYCLE I  CYCLE I 

0

 NAME:

Jan. 30-Feb. 3 Feb. 6-10 Feb. 13-17

GRADE: 2006 BOYERTOWN FOOTBALL

0

Off-Season Strength/Conditioning Program "A NEW ATTITUDE"

LINEMEN WORKOUT MONDAY

BENCH (w/ bands) MAX: % 60 60 60

0

(Dot Drill) Week 4

Week 5

Week 6

REPS WT. 6 0 6 0 6 0

WEDNESDAY

PWR CLEAN MAX:

0

% 60 80 85 90

REPS WT. 8 0 6 0 4 0 3 0

WT.

WT. WT WT.

SQUAT MAX: % 60 80 85 90

REPS

INCLINE MAX:

REPS WT. 8 0 5 0 4 0 3 0

AUXILIARY LIFTS SETS

(Ladders and Hurdles)

0

% 60 80 85 90

0 REPS 8 5 4 3

WT. 0 0 0 0

AUXILIARY LIFTS

Ben Bench Steptep-Up Upss w/ w/ Dum Dumb bbell bell 2 10 each leg Reverse Grip Lat Pulldowns 2 10 Tricep Pushdowns 2 10 Around the World 2 20 each w/ med ball-St. Ball  side ***Increase weight 5-10 lbs for each set

Single Arm Dumbbell Rows Dumbbell Neider Press St. Ball DB Shoulder Press Seated Good Mornings (Barbell)

SETS

REPS

2 2 2 2

10 10 10 10

WT.

WT. WT WT.

***Increase weight 5-10 lbs for each set  

THURSDAY or FRIDAY

BENCH MAX: % 60 80 85 90

0 REPS WT W T. 8 0 5 0 4 0 3 0

PWR CLEAN MAX: % 60 70 75 80

AUXILIARY LIFTS

0 REPS WT W T. 6 0 5 0 4 0 4 0

Upright Rows (Barbell) DUMBELL Lunges

SETS

REPS

2 2

10

WT.

WT. WT.

10

(Lead foot then Back foot on Bench)

Seated Dumbell Curls Straight-Leg Deadlift

2 2

10 10

***Increase weight 5-10 lbs for each set  Complete Every Every Set and Every Rep. Rep. Mark the weight used on the empty lines. lines. Always use proper proper lifting form and technique. At the end of each workout, turn workout sheet in to coach before you leave.

 New workouts will be handed out on Monday, FEBRUARY FEBRUARY 20th.

0

 NAME:

Week 7:

CYCLE I 

Feb. 20-24

Week 8:

CYCLE I 

Feb. 27-March 3

GRADE: 2006 BOYERTOWN FOOTBALL

Week 9:   Strength Testing March 6-10

0

Off-Season Strength/Conditioning Program "A NEW ATTITUDE"

LINEMEN WORKOUT MONDAY

SQUAT MAX: % 70 80 85 90 95

0

(Dot Drill) Week 7

Week 8

Week 9

REPS WT. 5 0 3 0 3 0 2 0 2 0

WEDNESDAY

INCLINE MAX: % 60 70 75 80 85

0 REPS WT. 6 0 4 0 4 0 4 0 4 0

BENCH % 75 80 85 90 95

REPS

PWR CLEAN MAX:

REPS WT. 5 0 3 0 3 0 2 0 2 0

AUXILIARY LIFTS SETS

(Ladders and Hurdles)

0

MAX:

0

% 70 80 85 90 95

REPS WT. 3 0 3 0 2 0 2 0 2 0

WT.

WT. WT WT.

AUXILIARY LIFTS WT.

WT. WT WT.

Shoulder Shrugs (BarBell) 2 8 Front Lat Pulldown 2 8 Close Grip Bench 2 8 Seated Stability Ball Crunches 2 50 ***Increase weight 5-10 lbs for each set

SETS

REPS

Leg Curls 2 10 Seated Low Rows 2 8 Stability Ball Dumbbell Flys 2 8 Stability Ball Hyperextensions 2 15 ***Increase weight 5-10 lbs for each set  

THURSDAY or FRIDAY

SQUAT (w/ bands) MAX: % 70 70 70

0 REPS WT. 5 0 5 0 5 0

INCLINE MAX: % 70 80 85 90 95

0 REPS WT. 5 0 3 0 3 0 2 0 2 0

AUXILIARY LIFTS SETS

REPS

WT.

WT. WT.

Hang Cleans (70% of Pwr Clean) 3 5 Standing Military Press 2 8 Standing Arm Curls 2 8 St. Ball Push Ups 2 10 each (Hands on Ball/Toes on Ball) ***Increase weight 5-10 lbs for each set 

Complete Every Every Set and Every Rep. Rep. Mark the weight used on the empty lines. lines. Always use proper proper lifting form and technique. At the end of each workout, turn workout  workout   sheet in to coach before you leave.

 STRENGTH TESTING BEGINS ON MONDAY, MARCH 6th

Week 1:

CYCLE II  Mar. 13-17

Week 2:

CYCLE II  Mar. 20-24

0

 NAME: GRADE: 2006 BOYERTOWN FOOTBALL

0

Off-Season Strength/Conditioning Program "A NEW ATTITUDE"

LINEMEN WORKOUT MONDAY

SQUAT MAX: % 60 70 80 75 85

0

INCLINE

(Dot Drill) Week 1

WEDNESDAY

Week 2

REPS WT. 10 0 8 0 6 0 5 0 4 0

MAX: % 60 75 80 85

0 REPS WT. 6 0 6 0 5 0 4 0

BENCH MAX: % 60 75 80 85

0

PWR CLEAN MAX:

REPS WT. 10 0 5 0 4 0 3 0

AUXILIARY LIFTS SETS

(Ladders and Hurdles)

% 60 75 80 85

0 REPS WT. 6 0 5 0 4 0 3 0

AUXILIARY LIFTS REPS WT WT. WT.

SETS

Shoulder Shrugs (BarBell) 2 10 Front Lat Pulldown 2 10 Close Grip Bench 2 10 Seated Stability Ball Crunches 2 50 ***Increase weight 5-10 lbs for each set

REPS WT WT. WT.

Leg Curls 2 12 Seated Low Rows 2 10 Stability Ball Dumbbell Flys 2 10 Stability Ball Hyperextensions 2 12 ***Increase weight 5-10 lbs for each set  

THURSDAY or FRIDAY

SQUAT (w/ bands) MAX: % 60 65 60

0 REPS WT. 8 0 6 0 8 0

INCLINE MAX: % 60 70 80 75

0 REPS WT. 10 0 8 0 6 0 5 0

AUXILIARY LIFTS SETS Hang Cleans (70% of Power Clean) Standing Military Press Standing Arm Curls Stability Ball Push Ups (Hands on Ball) ***Increase weight 5-10 lbs

REPS WT. WT.

3 2 2 2 for each

6 10 10 10 set 

Complete Every Every Set and Every Rep. Rep. Mark the weight used on the empty lines. lines. Always use proper proper lifting form and technique. At the end of each workout, turn workout sheet in to coach before you leave.

 New workouts will be handed out on Monday, MARCH 27th.

Week 3: Week 4:

0

 NAME:

CYCLE II  Mar. 27-31 CYCLE II  Apr. 3-7

GRADE: 2006 BOYERTOWN FOOTBALL

0

Off-Season Strength/Conditioning Program "A NEW ATTITUDE"

LINEMEN WORKOUT MONDAY

BENCH (w/ bands) MAX: % 70 75 70

0

PWR CLEAN

(Dot Drill) Week 3

WEDNESDAY

Week 4

REPS WT. 8 0 6 0 8 0

MAX: % 60 80 85 90

0

SQUAT MAX:

REPS WT. 8 0 6 0 4 0 3 0

% 60 80 85 90

REPS 8 5 4 3

AUXILIARY LIFTS SETS

(Ladders and Hurdles)

0

INCLINE MAX:

WT. 0 0 0 0

% 60 80 85 90

0 REPS WT. 8 0 5 0 4 0 3 0

AUXILIARY LIFTS REPS WT WT. WT.

Bench ench Step Step-U -Ups ps w/ Dum Dumbbel bbelll 2 10 each leg Reverse Grip Lat Pulldowns 2 10 Tricep Pushdowns 2 10 Arou Around nd the the W Wor orld ld w/ med med bal balll-St St.. Bal Balll 2 20 each side ***Increase weight 5-10 lbs for each set

SETS

REPS WT WT. WT.

Single Arm Dumbbell Rows 2 10 Dumbbell Neider Press 2 10 Stability Ball Dumbbell Shoulder Press 2 10 Seated Good Mornings (Barbell) 2 10 ***Increase weight 5-10 lbs for each set  

THURSDAY or FRIDAY

BENCH MAX: % 60 80 85 90

PWR CLEAN

0 REPS 8 5 4 3

MAX: WT WT. 0 0 0 0

% 60 70 75 80

AUXILIARY LIFTS

0 REPS 6 5 4 4

SETS WT WT. 0 0 0 0

Upright Rows (Barbell) Dumbbell Lunges (Lead foot then Back foot on Bench) Seated Dumbell Curls Straight-Leg Deadlift

REPS WT. WT.

2 2

10 10

2 2

10 10

***Increase weight 5-10 lbs for each set  Complete Every Every Set and Every Rep. Rep. Mark the weight used on the empty lines. lines. Always use proper proper lifting form and technique. At the end of each workout, turn workout sheet in to coach before you leave.

 New workouts will be handed out on Monday, APRIL 10th.

Week 5: Week 6:

0

 NAME:

CYCLE II  Apr. 10-14 CYCLE II  Apr. 17-21

GRADE: 2006 BOYERTOWN FOOTBALL

0

Off-Season Strength/Conditioning Program "A NEW ATTITUDE"

LINEMEN WORKOUT MONDAY

WEDNESDAY

SQUAT MAX: % 70 80 85 90 95

INCLINE

0

MAX:

REPS WT. 5 0 3 0 3 0 2 0 2 0

% 60 70 75 80 85

0 REPS WT. 6 0 4 0 4 0 4 0 4 0

BENCH % 75 80 85 90 95

PWR CLEAN MAX:

REPS WT. 5 0 3 0 3 0 2 0 2 0

AUXILIARY LIFTS SETS

(Ladders and Hurdles)

0

MAX:

% 70 80 85 90 95

0 REPS WT. 3 0 3 0 2 0 2 0 2 0

AUXILIARY LIFTS REPS WT WT. WT.

SETS

Shoulder Shrugs (BarBell) 2 8 Front Lat Pulldown 2 8 Close Grip Bench 2 8 Seated Stability Ball Crunches 2 50 ***Increase weight 5-10 lbs for each set

REPS WT WT. WT.

Leg Curls 2 10 Seated Low Rows 2 8 Stability Ball Dumbbell Flys 2 8 Stability Ball Hyperextensions 2 15 ***Increase weight 5-10 lbs for each set  

THURSDAY or FRIDAY

SQUAT (w/ bands) MAX: % 70 75 80 85

0 REPS WT. 5 0 5 0 4 0 3 0

(Dot Drill) Week 5

Week 6

INCLINE MAX: % 70 80 85 90 95

0 REPS WT W T. 5 0 3 0 3 0 2 0 2 0

AUXILIARY LIFTS SETS Hang Cleans (70% of Power Clean) Standing Military Press Standing Arm Curls Stability Ball Push Ups (Hands on Ball) Stability Ball Push Ups (Feet on Ball) ***Increase weight 5-10 lbs

REPS WT. WT.

3 5 2 8 2 8 1 15 1 15 for each set 

Complete Every Every Set and Every Rep. Rep. Mark the weight used on the empty lines. lines. Always use proper proper lifting form and technique. At the end of each workout, turn workout  workout   sheet in to coach before you leave.

 New workouts will be handed out on Monday, APRIL 24th.

0

 NAME:

Week 7: CYCLE II  Apr. 24-28 Week 8: CYCLE II  May 1-5 Week 9:   Strength Testing May8 -12

GRADE: 2006 BOYERTOWN FOOTBALL

0

Off-Season Strength/Conditioning Program "A NEW ATTITUDE"

LINEMEN WORKOUT MONDAY

BENCH (w/ bands) MAX: % 75 80 85 95 100

WEDNESDAY

PWR CLEAN

0

MAX:

REPS WT. 4 0 3 0 3 0 2 0 2 0

% 75 80 85 90 95

0 REPS WT. 5 0 4 0 3 0 2 0 2 0

SQUAT MAX: % 75 80 85 95 100

0 REPS 4 3 3 2 2

AUXILIARY LIFTS SETS

INCLINE MAX: WT. 0 0 0 0 0

% 75 80 85 95 100

0 REPS WT. 4 0 3 0 3 0 2 0 2 0

AUXILIARY LIFTS REPS WT WT. WT.

Bench ench Step Step-U -Ups ps w/ Dum Dumbbel bbelll 2 10 each leg Reverse Grip Lat Pulldowns 2 8 Tricep Pushdowns 2 8 Arou Around nd the the W Wor orld ld w/ med med bal balll-St St.. Bal Balll 2 25 each side ***Increase weight 5-10 lbs for each set

SETS

REPS WT WT. WT.

Single Arm Dumbbell Rows 2 8 Dumbbell Neider Press 2 8 Stability Ball Dumbbell Shoulder Press 2 8 Seated Good Mornings (Barbell) 2 8 ***Increase weight 5-10 lbs for each set  

THURSDAY or FRIDAY

BENCH MAX: % 75 80 85 90 95

0 REPS WT. 4 0 3 0 3 0 2 0 2 0

PWR CLEAN MAX: % 75 80 85 95 100

0 REPS WT. 4 0 3 0 3 0 2 0 2 0

AUXILIARY LIFTS SETS Upright Rows (Barbell) Dumbbell Lunges (Lead foot then Back foot on Bench) Seated Stability Ball Dumbell Curls Straight-Leg Deadlift ***Increase weight 5-10 lbs

2 2

REPS WT. WT. 8 8

2 8 2 8 for each set 

Complete Every Every Set and Every Rep. Rep. Mark the weight used on the empty lines. lines. Always use proper proper lifting form and technique. At the end of each workout, turn workout sheet in to coach before you leave.

 STRENGTH TESTING BEGINS ON MONDAY, MAY 8th

Week 1:

CYCLE III  May 29-June 2

Week 2:

CYCLE III  June 5-9

0

 NAME: GRADE: 2006 BOYERTOWN FOOTBALL

0

Off-Season Strength/Conditioning Program "A NEW ATTITUDE"

LINEMEN WORKOUT MONDAY

SQUAT MAX: % 60 70 80 75 85

0

INCLINE

(Dot Drill) Week 1

WEDNESDAY

Week 2

REPS WT. 10 0 8 0 6 0 5 0 4 0

MAX: % 60 75 80 85

0 REPS WT. 6 0 6 0 5 0 4 0

BENCH MAX: % 60 75 80 85

0

PWR CLEAN MAX:

REPS WT. 10 0 5 0 4 0 3 0

AUXILIARY LIFTS SETS

(Ladders and Hurdles)

% 60 75 80 85

0 REPS WT. 6 0 5 0 4 0 3 0

AUXILIARY LIFTS REPS WT WT. WT.

SETS

Shoulder Shrugs (BarBell) 2 10 Front Lat Pulldown 2 10 Close Grip Bench 2 10 Seated Stability Ball Crunches 2 50 ***Increase weight 5-10 lbs for each set

REPS WT WT. WT.

Leg Curls 2 12 Seated Low Rows 2 10 Stability Ball Dumbbell Flys 2 10 Stability Ball Hyperextensions 2 12 ***Increase weight 5-10 lbs for each set  

THURSDAY or FRIDAY

SQUAT (w/ bands) MAX: % 60 65 60

0 REPS WT. 8 0 6 0 8 0

INCLINE MAX: % 60 70 80

AUXILIARY LIFTS

0 REPS WT. 10 0 8 0 6 0

SETS Hang Cleans (70% of Power Clean) Standing Military Press Standing Arm Curls Stability Ball Push Ups (Hands on Ball)

3 2 2 2

REPS WT. WT. 6 10 10 10

75 5 0 ***Increase weight 5-10 lbs for each set  Complete Every Every Set and Every Rep. Rep. Mark the weight used on the empty lines. lines. Always use proper proper lifting form and technique. At the end of each workout, turn workout sheet in to coach before you leave.

 New workouts will be handed out on Monday, JUNE 12th.

Week 3: Week 4:

0

 NAME:

CYCLE III  Jun. 12-16 CYCLE III  Jun. 19-23

GRADE: 2006 BOYERTOWN FOOTBALL

0

Off-Season Strength/Conditioning Program "A NEW ATTITUDE"

LINEMEN WORKOUT MONDAY

BENCH (w/ bands) MAX: % 70 75 70

0

PWR CLEAN

(Dot Drill) Week 3

WEDNESDAY

Week 4

REPS WT. 8 0 6 0 8 0

MAX: % 60 80 85 90

0

SQUAT MAX:

REPS WT. 8 0 6 0 4 0 3 0

% 60 80 85 90

0

INCLINE MAX:

REPS WT. 8 0 5 0 4 0 3 0

AUXILIARY LIFTS SETS

(Ladders and Hurdles)

% 60 80 85 90

0 REPS WT. 8 0 5 0 4 0 3 0

AUXILIARY LIFTS REPS WT WT. WT.

Bench ench Step Step-U -Ups ps w/ Dum Dumbbel bbelll 2 10 each leg Reverse Grip Lat Pulldowns 2 10 Tricep Pushdowns 2 10 Arou Around nd the the W Wor orld ld w/ med med bal balll-St St.. Bal Balll 2 25 each side ***Increase weight 5-10 lbs for each set

SETS

REPS WT WT. WT.

Single Arm Dumbbell Rows 2 10 Dumbbell Neider Press 2 10 Stability Ball Dumbbell Shoulder Press 2 10 Seated Good Mornings (Barbell) 2 10 ***Increase weight 5-10 lbs for each set  

THURSDAY or FRIDAY

BENCH MAX: % 60 80 85 90

PWR CLEAN

0 REPS 8 5 4 3

MAX: WT WT. 0 0 0 0

% 60 70 75 80

AUXILIARY LIFTS

0 REPS 6 5 4 4

SETS WT WT. 0 0 0 0

Upright Rows (Barbell) Dumbbell Lunges (Lead foot then Back foot on Bench) Seated Stability Ball Dumbell Curls Straight-Leg Deadlift

REPS WT. WT.

2 2

10 10

2 2

10 10

***Increase weight 5-10 lbs for each set  Complete Every Every Set and Every Rep. Rep. Mark the weight used on the empty lines. lines. Always use proper proper lifting form and technique. At the end of each workout, turn workout sheet in to coach before you leave.

 New workouts will be handed out on Monday, JUNE 26th.

Week 5: Week 6:

0

 NAME:

CYCLE III  June 26-30 CYCLE III  Jul. 3-7

GRADE: 2006 BOYERTOWN FOOTBALL

0

Off-Season Strength/Conditioning Program "A NEW ATTITUDE"

LINEMEN WORKOUT MONDAY

SQUAT MAX: % 70 80 85 90 95

0

INCLINE

(Dot Drill) Week 5

WEDNESDAY

Week 6

REPS WT. 5 0 3 0 3 0 2 0 2 0

MAX: % 60 70 75 80 85

0 REPS WT. 6 0 4 0 4 0 4 0 4 0

BENCH MAX: % 75 80 85 90 95

REPS 5 3 3 2 2

AUXILIARY LIFTS SETS

PWR CLEAN

(Ladders and Hurdles)

0

MAX: WT. 0 0 0 0 0

% 70 80 85 90 95

0 REPS WT. 3 0 3 0 2 0 2 0 2 0

AUXILIARY LIFTS REPS WT WT. WT.

SETS

Shoulder Shrugs (BarBell) 2 8 Front Lat Pulldown 2 8 Close Grip Bench 2 8 Seated Stability Ball Crunches 2 50 ***Increase weight 5-10 lbs for each set

REPS WT WT. WT.

Leg Curls 2 10 Seated Low Rows 2 8 Stability Ball Dumbbell Flys 2 8 Stability Ball Hyperextensions 2 15 ***Increase weight 5-10 lbs for each set  

THURSDAY or FRIDAY

SQUAT (w/ bands) MAX: % 70 75 80 85

0 REPS WT W T. 5 0 5 0 4 0 3 0

INCLINE MAX: % 70 80 85 90 95

0 REPS WT. 5 0 3 0 3 0 2 0 2 0

AUXILIARY LIFTS SETS Hang Cleans (70% of Power Clean) Standing Military Press Standing Arm Curls Stability Ball Push Ups (Hands on Ball) Stability Ball Push Ups (Feet on Ball) ***Increase weight 5-10 lbs

REPS WT. WT.

3 2 2 1 1 for each

5 8 8 15 15 set 

Complete Every Every Set and Every Rep. Rep. Mark the weight used on the empty lines. lines. Always use proper proper lifting form and technique. At the end of each workout, turn workout sheet in to coach before you leave.

 New workouts will be handed out on Monday, JULY 10th.

Week 7: Week 8: Week 9:

0

 NAME:

CYCLE III  July 10-14 CYCLE III  July 17-21 CYCLE III  July 24-28

Week 10  Strength Testing July 31-Aug. 4 

GRADE: 2006 BOYERTOWN FOOTBALL

0

Off-Season Strength/Conditioning Program "A NEW ATTITUDE"

LINEMEN WORKOUT MONDAY

WEDNESDAY

BENCH MAX: % 75 80 85 95 100

PWR CLEAN

0

MAX:

REPS WT. 4 0 3 0 3 0 2 0 2 0

% 75 80 85 90 95

0 REPS WT. 5 0 4 0 3 0 2 0 2 0

SQUAT MAX: % 75 80 85 95 100

0 REPS 4 3 3 2 2

AUXILIARY LIFTS SETS Bench Step-Ups w/ Dumbbell Reverse Grip Lat Pulldowns Tricep Pushdowns Around the World

REPS

2 x

MAX: WT. 0 0 0 0 0

0

% 75 80 85 95 100

REPS WT. 4 0 3 0 3 0 2 0 2 0

WT.

WT. WT WT.

AUXILIARY LIFTS WT.

WT. WT WT.

SETS

REPS

Single Arm Dumbbell Rows 2 Dumbbell Neider Press 2 St. Ball DB Shoulder Press 2 Seated Good Mornings (Barbell) 2 ***Increase weight 5-10 lbs

2 x 10 each leg

2 2

INCLINE

8 8 25 each side

w/ med ball-St. Ball 

8 8 8 8 for each set 

***Increase weight 5-10 lbs for each set 

THURSDAY or FRIDAY

BENCH MAX: % 75 80 85 90 95

0 REPS WT WT. 4 0 3 0 3 0 2 0 2 0

AUXILIARY LIFTS

PWR CLEAN MAX: % 75 80 85 95 100

0 REPS WT WT. 4 0 3 0 3 0 2 0 3 0

Upright Rows (Barbell) Dumbbell Lunges

SETS

REPS

2 2

8 8

WT.

WT. WT.

(Lead foot then Back foot on Bench)

Seated St. Ball Dumbell Curls 2 8 Straight-Leg Deadlift 2 8 ***Increase weight 5-10 lbs for each set 

Complete Every Every Set and Every Rep. Rep. Mark the weight used on the empty lines. lines. Always use proper proper lifting form and technique. At the end of each workout, turn workout sheet in to coach before you leave.

 STRENGTH TESTING WILL BEGIN ON MONDAY, JULY 31st