WEEKS
1-6
1)
Utilize the 1-2-3-4 stretching routine.
DAY
1
|
B/B
Lunges
|
4*8
(each leg) at 50% body weight
|
|
B/B
Step-Ups with high kick
|
4*8
(each leg) at 50% body weight
|
|
Bench
Press
|
1*10
at 55%; 1*10 at 60%;
1*8
at 65%; 1*8 at 70%
|
|
Incline
Bench D/B Press
|
4*8
(increase 5 lbs each set)
|
|
Pull
Ups
|
4
sets to failure
|
|
D/B
Hammer Curls (bicycle style)
|
4*8
(each arm)
|
|
Core
medicine ball routine (see below)
|
|
Complete
3 sets each of power skips, back pedals and butt kickers for
20 yards. Complete 5 440 yd sprints; jog back to start each
time; complete 5 220 yd sprints jog back to start each time
|
DAY
2
|
Power
Cleans
|
4*5
(increase 10 lbs each set)
|
|
Squats
|
1*10
at 55%; 1*10 at 60%; 1*8 at 65%; 1*8 at 70%
|
|
D/B
Single Leg Squats
|
4*8
(each leg) at 50% body weight
|
|
Incline
Bench Press
|
1*10
at 40%; 1*10 at 45%; 1*8 at 50%; 1*8 at 55%
|
|
Narrow
Grip Pulldowns
|
4*8
(increase 10 lbs each set)
|
|
Glute-Ham
Raise
|
4*8
|
|
Core
medicine ball routine (see below)
|
|
Complete
3 sets each of prime time skips, lateral shuffles and high
knee / quick feet drills for 20 yards. Complete 5 880 yd sprints;
jog back to start each time.
|
DAY
3
|
Clean
Grip Shrugs
|
4*5
(increase 10 lbs each set)
|
|
B/B
Split Squats
|
4*8
(each leg) at 50% body weight
|
|
Box
Jumps
|
4*8
|
|
Military
Press
|
1*10
at 30%; 1*10 at 35%; 1*8 at 40%; 1*8 at 45%
|
|
D/B
Front Raises
|
4*8
(increase 5 lbs each set)
|
|
Close
Grip Bench Press
|
1*10
at 40%; 1*10 at 45%; 1*8 at 50%; 1*8 at 55%
|
|
Chin
Ups
|
4
sets to failure
|
|
Core
medicine ball routine (see below)
|
|
Complete
3*10 tuck jumps and lateral jumps. Complete 5 100 yd sprints;
jog back to start each time; complete 5 50 yd sprints jog
back to start each time
|
CORE
MEDICINE BALL ROUTINE
1)
Superman Arches: 1*15 with 6 lb medicine ball
2)
Back Extensions: 1*15 with 6 lb medicine ball
3)
Push-Ups: 1*15
4)
Chinnies: 1*15 (each leg)
5)
Jack Knives: 1*15 with 10 lb medicine ball
6)
Overhead Tosses: 1*15 with 10 lb medicine ball
7)
Russian Twists: 1*15 with 10 lb medicine ball
|
