Off Season Strength and Conditioning Program - Line
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Strength and Conditioning...
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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
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