| DAY
1
|
D/B
Bench Press
|
8*8
|
Utilize
a semi-supinated grip (palms facing each other)
Follow
each set with one set of Chin-Ups (palms facing you)
|
|
Chin-Ups
|
8
sets to failure
|
:60
sec rest before next set of D/B Bench Press
|
|
Treadmill
(manual setting): 10 minutes: 2 minute warm-up; 3 minutes
at jog pace (setting of 7.0) followed by 1 minute of slow
pace (setting of 4.5). Complete twice.
|
|
Seated
D/B Rows
|
8*8
|
Follow
each set with one set of Incline D/B Flyes
|
|
Incline
D/B Flyes
|
8*8
|
:60
sec rest before next set of Rows
|
|
Treadmill
(manual setting): 10 minutes: 2 minute warm-up; 3 minutes
at jog pace (setting of 7.0) followed by 1 minute of slow
pace (setting of 4.5). Complete twice.
|
|
Medicine
Ball Twisting Throws
|
2*15
|
Throw
against wall
|
DAY
2
|
Front
Squats
|
8*8
|
Follow
each set with one set of Leg Curls
|
|
Leg
Curls
|
8*8
|
:60
sec rest before next set of Squats
|
|
Jump
Rope for 10 minutes
|
|
Cable
Frankensteins
|
8*8
|
Follow
each set with one set of Incline D/B Flyes
|
|
Seated
Calf Raises
|
8*15
|
:60
sec rest before next set of Rows
|
|
Jump
Rope for 10 minutes
|
|
Medicine
Ball Overhead Toss (from the front)
|
2*15
|
|
DAY
3
|
Weighted
Parallel Bar Dips
|
8
sets to failure
|
Follow
each set with one set of Hammer Curls
|
|
Hammer
Curls
|
8*8
|
:60
sec rest before next set of Dips
|
|
Treadmill
(manual setting): 10 minutes: 2 minute warm-up; 3 minutes
at jog pace (setting of 7.0) followed by 1 minute of slow
pace (setting of 4.5). Complete twice.
|
|
Military
Press
|
8*8
|
Follow
each set with one set of D/B Shrugs
|
|
D/B
Shrugs
|
8*8
|
:60
sec rest before next set of Military Press
|
|
Treadmill
(manual setting): 10 minutes: 2 minute warm-up; 3 minutes
at jog pace (setting of 7.0) followed by 1 minute of slow
pace (setting of 4.5). Complete twice.
|
|
Medicine
Ball Chest Toss
|
2*15
|
|
1)
Stretching is a must both prior to and after your workout. You must
stretch your entire body to include the shoulders, hamstrings, quadriceps
and back.
STRENGTH
/ PLYOMETRIC WORK
DAY
1
|
Force
Production Exercises
|
|
Power
Pulls
|
4*5
at 85, 95, 105
|
|
|
Power
Snatches + Overhead Squats
|
4*5
at 65, 75, 85
|
|
|
Lunge
and Jerks
|
4*5
at 85, 95, 105
|
|
|
Resistance
Training (multi-joint movements)
|
|
Deadlifts
|
4*8
at 95, 115, 135, 155
|
|
|
Bench
Press
|
4*8
at 115, 145, 165, 185
|
Last
set to failure
|
|
D/B
Incline Press
|
4*8
at 55, 60, 65, 70
|
Last
set to failure
|
|
Pull
Ups
|
3
sets to failure
|
|
|
D/B
Shrugs
|
4*8
at 75, 80, 85, 90
|
Last
set to failure
|
|
Abdominal
Work
|
Weighted
Crunches + Extensions
|
|
Plyometric
Training
|
|
Tuck
Jumps
|
4*15
|
|
|
Standing
Long Jumps
|
8
sets
|
|
|
Stadium
Hops (can use steps)
|
4
sets (up and down)
|
|
|
Jump
Rope
|
5
minutes
|
|
INTERVAL
TRAINING
DAY
2 and DAY 6
|
25
push-ups and 25 jack-knife crunches
|
|
60
second sprints
|
2
sets with a 2 minute break
|
|
30
second sprints
|
3
sets with a 90 second break
|
|
15
second sprints
|
4
sets with a 45 second break
|
|
10
second sprints
|
5
sets with a 30 second break
|
|
25
push-ups and 25 jack-knife crunches
|
DAY
3 and DAY 7 - OFF
STRENGTH / PLYOMETRIC WORK
DAY
4
|
Force
Production Exercises
|
|
Power
Pulls
|
4*5
at 85, 95, 105
|
|
|
Power
Cleans + Front Squats
|
4*5
at 65, 75, 85
|
|
|
Split
Squats + Presses
|
4*5
at 85, 95, 105
|
|
|
Resistance
Training (multi-joint movements)
|
|
Squats
|
4*8
at 115, 135, 155, 175
|
|
|
Incline
Bench Press
|
4*8
at 95, 115, 135, 145
|
Last
set to failure
|
|
D/B
Bench Press
|
4*8
at 65, 70, 75, 80
|
Last
set to failure
|
|
Chin
Ups
|
3
sets to failure
|
|
|
Seated
Rows
|
4*8
at 90, 100, 110, 120
|
Last
set to failure
|
|
Abdominal
Work
|
Bicycle
Crunches + Rolls
|
|
Grip
Work (Wrist Curls, Reverse Curls, Rotational Curls, Hold
Drills)
|
|
Plyometric
Training
|
|
Box
Jumps (24" box)
|
4*8
with 15 lb medicine ball
|
|
|
Triple
Jumps
|
8
sets
|
|
|
Single
and Double Leg Hops
|
3
sets each for 60 seconds
|
|
|
Side
to Side Footwork
|
5
minutes
|
|
OPTIONAL SINGLE-JOINT MOVEMENT DAY
DAY
5
|
Shoulder
Front and Side Raises
|
4*8
|
|
Chest
Flyes or Cable Crossovers
|
4*8
|
|
B/B
Curls
|
4*8
|
|
Dips
or Push Downs
|
4*8
|
|
Upright
Rows
|
4*8
|
|
Leg
Presses
|
4*8
|
|
Leg
Curls
|
4*8
|
|
Calf
Raises
|
4*8
|
|
Abdominal
Work
|
SCHEDULE
|
WEEKS
PRIOR TO EVENT
|
REMARKS
|
|
5
|
Short
interval work of 1:00 sprints followed by 1:00 cool down for
3 sets. Lifts include 2 sets of 8-10 repetitions with emphasis
on explosion.
|
|
4
|
Week
of heavy lifts using 2 sets of 5 repetitions. Endurance sprints
of 2:00 to 2:15 followed by a 1:00 cool down for 3 sets.
|
|
3
|
Light
week with 4 sets of high repetition for 2 minutes followed
by 1 minute rest. Endurance sprints of 2:30 to 2:45 followed
by a 1:00 cool down for 4-5 sets.
|
|
2
|
Week
of heavy lifts using 2-3 sets of 2-3 repetitions. Interval
sprint work based on sport.
|
|
1
|
Short
sprints followed by light, repetition based basic lifts. Emphasis
on skills.
|
|
