Transcript BLUE DEVILS: Over the course of the next 10 weeks, you will have the opportunity to improve your physical and mental conditioning.

BLUE DEVILS:
Over the course of the next 10 weeks, you will have the opportunity
to improve your physical and mental conditioning. Without the added pressure
of classes, you will be able to focus all of your attention on training for
the upcoming season. The summer is vital in preparation to increase your
strength, agility, speed, and power.
DO NOT let all of your hard work from
the spring semester go to waste.
The following is a packet that includes your summer lifting. The
warm-up given should be done prior to lifting. The nutrition program is given
on the main page of the strength and conditioning site. There are recovery
weeks given every 4 weeks. These lifts are meant to allow the body to recover
and prepare for the next training cycle.
When you return in the fall we will be testing the following in the
weight room: Block Jump, Approach Jump, Back Squat, Clean, Bench Press.
addition, we will also be testing the 300 Yard Shuttle.
I expect
improvements on each test and nothing less, no excuses.
Push yourselves
In
hard, good luck, and have a safe and fun summer.
Contact me if you have any questions about the program or exercise
variations.
YOU WILL BE RESPONSIBLE FOR PASSING THE FOLLOWING TESTS WHEN
YOU REPORT TO SCHOOL.
LIFTS
1. CLEAN: Must do 97.5% of your end of the spring semester
score. You must do this for AT
LEAST 2 reps.
2. SQUAT: Must do 95% of your end of the spring semester
score. You must do this for AT
LEAST 3 reps.
3. BENCH: Must do 95% of your end of the spring semester
score. You must do this for AT
LEAST 3 reps.
CONDITIONING
1. 300 YARD SHUTTLE:
from both sets.
Must do better than your personal best
BEFORE
YOU BEGIN YOUR LIFTING OR CONDITIONING SESSION:
COMPLETE THE DESIGNATED WARM-UP PLUS TWO CORE EXERCISES FROM
COLUMN ONE, ONE CORE EXERCISE FROM COLUMN 2, AND ONE LOWER
BACK EXERCISE FROM COLUMN THREE.
Regular Jacks
Seal Jacks
Quick Pogos
High Pogos
Push Up Scap Retracts
Double Leg Hip Bridge
Single Leg Hip Bridge
Single Kicks
Hydrants
Circles
TKE
2x8
2x8
2x25
1x10
2x10
2x10
2x8 each
2x10 each
x8 each
x8 each
2x12 each
CORE: 15-30 REPS
PLANKS: :30-1:30
COLUMN ONE
COLUMN TWO
COLUMN THREE
Weighted Toe
Weighted Russian
Kneeling Alt.
Touches
Twists
Superman
Weighted Regular Weighted Diagonal
Crunch
Punch
"Y" Superman
123 (Count)
123 (Count)
Dbl. Arm / Leg
Crunches
Crunches
Superman
Knee Tuck
Cross-Over Crunch
Superman
V-Crunch
Side Crunch
Deadfish
Single Leg VCrunch
Rocky Twist
Cobras
Single Leg Hip
Bicycles
Prisoner Twist
Bridge
Double Leg Hip
Wrist Curls
Squirm
Bridge
Front Plank
Side Plank
Single Leg Hip Raise
Front Plank w/ Arm
Side Plank Hip
VOLLEYBALL
Week 1
MONDAY, MAY 28
EXERCISE
Core/Stability Work
Jump Shrug
Front Squat
Physio Ball Leg Curl
Split Squats: 25% of back squat
Cycled Split Squat Jumps
45 lb. Plate Lateral Walkover
WU
WU
WORK SET
SETS
3-65%
5-50%
3-75%
5-60%
6 - 85%
12 - 70%
12
12
6
12
3
3
3
2
2
2
SUPERSET
WEDNESDAY, MAY 30
EXERCISE
Core/Stability Work
One Arm Push Press
Alt. DB Bench Press: single, single, double = 1 rep
Pull Ups
Shoulder Circuit: SUPERSET
Front Raise
Lateral Raise
"T" Raise
Inverted Row
WU
WU
WORK SET
SETS
3-65%
5-50%
3-75%
5-60%
6ea - 85%
12 - 70%
12
3
3
3
12ea
2
12+
2
7.5-12.5 lbs.
FRIDAY, JUNE 1
EXERCISE
WU
WU
WORK SET
SETS
Core/Stability Work
One Arm DB Power Pull
Back Squat
3-55%
5-55%
3-65%
5-65%
6 - 75%
6 - 75%
3
2
Alt. DB Shoulder Press: single, single, double = 1 rep
5-55%
5-65%
6 - 75%
2
6 - 75%
6ea - 25%
12
2
2
2
Seated Row
Forward Lunge: 25% of back squat
DB Pullover
15-30 lbs.
VOLLEYBALL
Week 2
MONDAY, JUNE 4
EXERCISE
WU
WU
WORK SET
SETS
One Arm DB Snatch
3-65%
3-75%
5ea - 87.5%
3
Back Squat
5-55%
5-65%
10 - 75%
3
5
3
Core/Stability Work
Squat Jump
DB Side Lunge
1/4 BW
10ea
2
One Arm DB RDL
25-50 lbs.
10ea
2
DB Cuban Press
2.5-5 lbs.
10
2
WEDNESDAY, JUNE 6
EXERCISE
WU
WU
WORK SET
SETS
Power Pull (clean grip): use clean max %
3-65%
3-75%
5 - 87.5%
3
Shoulder Press
5-55%
5-65%
10 - 75%
3
Pull Ups
10+
3
Push Ups
10+
3
10ea - 75%
3
10
2
Core/Stability Work
One Arm DB Row: use seated row max %
"Y" Raises
2.5-5 lbs.
FRIDAY, JUNE 8
EXERCISE
WU
WU
WORK SET
SETS
Jump Shrug (clean grip): use clean max %
3-65%
3-75%
5 - 77.5%
3
Sumo Deadlift
5-55%
5-65%
5 - 77.5%
2
Bench Press
5-55%
5-65%
5 - 77.5%
2
5 - 77.5%
2
Step Ups: 25% of back squat
5ea - 25%
2
Marching Glute Bridge
10ea
2
Core/Stability Work
DB Pullover
20-40 lbs.
VOLLEYBALL
Week 3
MONDAY, JUNE 11
EXERCISE
Core/Stability Work
Jump Shrug
Front Squat
Physio Ball Leg Curl
Split Squats: 30% of back squat
Cycled Split Squat Jumps
45 lb. Plate Lateral Walkover
WU
WU
WORK SET
SETS
3-65%
5-60%
3-77.5%
5-70%
4 - 90%
8 - 80%
8
8ea - 35%
4
10
3
3
3
2
2
2
SUPERSET
WEDNESDAY, JUNE 13
EXERCISE
Core/Stability Work
One Arm Push Press
Alt. DB Bench Press: single, single, double = 1 rep
Pull Ups
Shoulder Circuit: SUPERSET
Front Raise
Lateral Raise
"T" Raise
Inverted Row
WU
WU
WORK SET
SETS
3-65%
5-60%
3-77.5%
5-70%
4 - 90%
8 - 80%
8+
3
3
3
8ea
2
8+
2
7.5-12.5 lbs.
FRIDAY, JUNE 15
EXERCISE
WU
WU
WORK SET
SETS
Core/Stability Work
One Arm DB Power Pull
Back Squat
3-60%
5-60%
3-70%
5-70%
4 - 80%
4 - 82.5%
3
2
Alt. DB Shoulder Press: single, single, double = 1 rep
5-60%
5-70%
4 - 82.5%
2
4 - 82.5%
4ea - 35%
8
2
2
2
Seated Row
Forward Lunge: 30% of back squat
DB Pullover
15-30 lbs.
VOLLEYBALL
Week 4: RECOVERY WEEK, NO EXTRA REPS
MONDAY, JUNE 18
EXERCISE
WU
WU
WORK SET
SETS
One Arm DB Snatch
3-50%
Back Squat
5-50%
3-60%
4 - 70%
2
5-60%
4 - 72.5%
2
4
2
Core/Stability Work
Squat Jump
DB Side Lunge
1/4 BW
4ea
2
One Arm DB RDL
25-50 lbs.
4ea
2
DB Cuban Press
2.5-5 lbs.
10
2
WEDNESDAY, JUNE 20
EXERCISE
WU
WU
WORK SET
SETS
Power Pull (clean grip): use clean max %
3-50%
3-60%
4 - 70%
2
Shoulder Press
5-50%
5-60%
Core/Stability Work
4 - 72.5%
2
Pull Ups
8+
2
Push Ups
8+
2
4ea - 72.5%
2
10
2
One Arm DB Row: use seated row max %
"Y" Raises
2.5-5 lbs.
FRIDAY, JUNE 22
EXERCISE
WU
WU
WORK SET
SETS
Jump Shrug (clean grip): use clean max %
3-50%
3-60%
4 - 70%
2
Sumo Deadlift
5-50%
5-60%
4 - 72.5%
2
Bench Press
5-50%
5-60%
4 - 72.5%
2
4
2
Step Ups: 20% of back squat
4ea - 20%
2
Marching Glute Bridge
8
2
Core/Stability Work
DB Pullover
20-40 lbs.
VOLLEYBALL
Week 5
MONDAY, JUNE 25
EXERCISE
WU
WU
WORK SET
SETS
Power Pull
3-65%
3-75%
5 - 87.5%
3
Front Squat
5-55%
5-65%
10 - 75%
3
5ea
3
Core/Stability Work
One Leg Hop
RDL: use clean max
10
3
Overhead Forward Lunge: use 25 lb. plate
10ea - 25 lbs.
3
Plate Raise Combo
10
2
WEDNESDAY, JUNE 27
EXERCISE
WU
WU
WORK SET
SETS
Jump Shrug
3-65%
3-75%
5 - 87.5%
3
Alt. DB Shoulder Press: single, single, double = 1 rep
5-55%
5-65%
10 - 75%
2
Core/Stability Work
Pull Ups
10+
3
10 - 75%
3
DB Bench Press
10 - 75%
3
Band Internal/External Rotation
10ea
2
SUPERSET
V-grip Lat Pulldown
FRIDAY, JUNE 29
EXERCISE
WU
WU
WORK SET
SETS
DB Clean
3-65%
3-75%
5 - 77.5%
2
Back Squat
Push Ups: on Medicine Ball
5-55%
5-65%
5 - 77.5%
2
10+ea
2
5 - 77.5%
2
Good Morning
10
2
Backwards Lunge: 25% of back squat
5ea - 25%
2
Core/Stability Work
Seated Row
VOLLEYBALL
Week 6
MONDAY, JULY 2
EXERCISE
WU
WU
WORK SET
SETS
DB Snatch
3-60%
3-77%
4 - 90%
3
Back Squat
5-60%
5-70%
Core/Stability Work
8 - 80%
3
Lateral Bound
4ea
3
4-Way Physio Ball Curl
8
3
Step Up + Backwards Lunge: 30% of back squat
8ea
2
Standing External Rotation
8ea
2
WEDNESDAY, JULY 4
EXERCISE
WU
WU
WORK SET
SETS
Power Pull (clean grip): use clean max %
3-60%
3-77%
4 - 90%
3
Bench Press
5-60%
5-70%
8 - 80%
3
Seated Row
8 - 80%
3
Incline DB Press
8 - 80%
2
8+
2
10
2
Core/Stability Work
Inverted Row
"I" Raise
2.5-10 lbs.
FRIDAY, JULY 6
EXERCISE
WU
WU
WORK SET
SETS
DB Clean
3-60%
3-70%
4 - 80%
3
Deadlift
5-60%
5-70%
4 - 82.5%
2
Shoulder Press
5-60%
5-70%
4 - 82.5%
2
4ea - 82.5%
2
4ea
2
Core/Stability Work
One Arm DB Row
One Leg RDL
25-55 lbs.
VOLLEYBALL
Week 7
MONDAY, JULY 9
EXERCISE
Core/Stability Work
Power Pull
Front Squat
One Leg Hop
RDL: use clean max
Overhead Forward Lunge: use 25 lb. plate
Plate Raise Combo
WU
WU
WORK SET
SETS
3-65%
5-65%
3-77%
5-75%
3 - 92.5%
6 - 85%
3ea
6
6ea - 25 lbs.
10
3
3
3
3
3
2
WEDNESDAY, JULY 11
EXERCISE
WU
WU
WORK SET
SETS
Core/Stability Work
Jump Shrug
3-65%
3-77%
3 - 92.5%
3
Alt. DB Shoulder Press: single, single, double = 1 rep
5-65%
5-75%
6 - 85%
3
6+
6 - 85%
6 - 85%
10ea
3
3
3
2
Pull Ups
V-grip Lat Pulldown
DB Bench Press
Band Internal/External Rotation
SUPERSET
FRIDAY, JULY 13
EXERCISE
Core/Stability Work
DB Clean
Back Squat
Push Ups: on Medicine Ball
Seated Row
Good Morning
Backwards Lunge: 25% of back squat
WU
WU
WORK SET
SETS
3-60%
5-65%
3-70%
5-77%
3 - 82.5%
3 - 87.5%
6+ea
3 - 87.5%
6
3ea - 35%
2
2
2
2
2
2
VOLLEYBALL
Week 8: RECOVERY WEEK, NO EXTRA REPS
MONDAY, JULY 16
EXERCISE
WU
WU
WORK SET
SETS
DB Snatch
3-50%
3-60%
3 - 72.5%
2
Back Squat
5-55%
5-65%
3 - 77.5%
2
Core/Stability Work
Lateral Bound
3ea
2
4-Way Physio Ball Curl
6ea
2
Step Up + Backwards Lunge: 20% back squat
3ea - 20%
2
Standing External Rotation
10
2
WEDNESDAY, JULY 18
EXERCISE
WU
WU
WORK SET
SETS
Power Pull (clean grip): use clean max %
3-50%
3-60%
3 - 72.5%
2
Bench Press
5-55%
5-65%
3 - 77.5%
2
Seated Row
3 - 77.5%
2
Incline DB Press
3 - 77.5%
2
Inverted Row
6+
2
10
2
Core/Stability Work
"I" Raise
2.5-10 lbs.
FRIDAY, JULY 20
EXERCISE
WU
WU
WORK SET
SETS
DB Clean
3-50%
3-60%
3 - 72.5%
2
Deadlift
5-55%
5-65%
3 - 77.5%
2
Shoulder Press
5-55%
5-65%
3 - 77.5%
2
3 - 77.5%
2
3ea
2
Core/Stability Work
One Arm DB Row
One Leg RDL
25-55 lbs.
VOLLEYBALL
Week 9
MONDAY, JULY 23
EXERCISE
WU
WU
WORK SET SETS
Push Press
3-65%
3-77%
4 - 90%
3
Back Squat
5-60%
5-70%
8 - 80%
3
Split Squat: 25% of back squat
8ea - 25%
3
Good Mornings
8
3
8ea
2
Core/Stability Work
Hip Bridge
25-45 lbs.
WEDNESDAY, JULY 25
EXERCISE
WU
WU
WORK SET SETS
DB Clean
3-65%
3-77%
4 - 90%
3
Incline Press
5-60%
5-70%
8 - 80%
3
Core/Stability Work
Pull Ups
8+
3
DB Push Up + Row: push-up, one arm row, one arm row =
1 rep
8ea
3
"T" Raise
10
2
FRIDAY, JULY 27
EXERCISE
WU
WU
WORK SET SETS
One Arm DB Snatch
3-60%
3-70%
4 - 80%
3
Front Squat
5-60%
5-70%
4 - 82.5%
2
Bench Press
5-60%
5-70%
Core/Stability Work
4 - 82.5%
2
Inverted Row
8+
2
Step Ups: 25% of back squat
DB Bear: Clean, Front Squat, Push Press, Front Squat = 1
rep
4ea - 25%
2
8
2
VOLLEYBALL
Week 10
MONDAY, JULY 30
EXERCISE
WU
WU
WORK SET
SETS
Power Pull (snatch grip): use snatch max %
3-65%
3-77%
3 - 92.5%
3
Back Squat
5-65%
5-75%
Core/Stability Work
6 - 85%
3
Step Up + Backward Lunge: 30% of back squat
6ea - 30%
3
RDL: use clean max
6
3
10
2
Plate Raise Combo
5-10 lbs.
WEDNESDAY, AUGUST 1
EXERCISE
WU
WU
WORK SET
SETS
Jump Shrug: use clean max %
3-65%
3-77%
3 - 92.5%
3
Shoulder Press
5-65%
5-75%
6 - 85%
3
Core/Stability Work
Pull Ups
6+
3
DB Bench Press
6 - 85%
3
One Arm DB Row
6 - 85%
3
45 lb. Plate Lateral Walkover
10
2
FRIDAY, AUGUST 3
EXERCISE
WU
WU
WORK SET
SETS
Core/Stability Work
DB Clean
3-60%
3-70%
3 - 82.5%
2
Front Squat
5-65%
5-75%
3 - 87.5%
2
Incline Press
5-65%
5-75%
3 - 87.5%
2
DB RDL + Bent Over Row: Neutral Grip
lower of 2 max %
6
2
DB Side Lunge
1/4 BW
3ea
2
10
2
Blurpees
6/13-6/17
6/6-6/10
5/30-6/3
DATE
MONDAY
WEDNESDAY
FRIDAY
FARTLEK WORK
AGILITY & PLYOMETRICS
SHUTTLE WORK
NUMBER OF MINUTES: 12
JOG: :30
SPRINT: :30
*See agility/plyo sheet. Choose one
different agility and jump rope workout
for each week.
NUMBER OF MINUTES: 14
JOG: :30
SPRINT: :30
*See agility/plyo sheet. Choose one
different agility and jump rope workout
for each week.
NUMBER OF REPS: 2
ACTIVITY: 300 yard shuttle test
REST: 2:30 between reps
GOAL TIME: < 1:05
NUMBER OF REPS: 6
ACTIVITY: 50 yard shuttles
REST: :10 between reps
GOAL TIME: :10
NUMBER OF MINUTES: 16
*See agility/plyo sheet. Choose one
NUMBER OF REPS: 4
JOG: :30
different agility and jump rope workout
ACTIVITY: 100 yard shuttles
SPRINT: :30
for each week.
REST: :20 between reps
7/4-7/8
6/27-7/1
6/20-6/24
GOAL TIME: :20
NUMBER OF MINUTES: 18
*See agility/plyo sheet. Choose one
NUMBER OF REPS: 3
JOG: :25
different agility and jump rope workout
ACTIVITY: 150 yard shuttles
SPRINT: :30
for each week.
REST: :30 between reps
WALK: :05
NUMBER OF MINUTES: 20
JOG: :25
SPRINT: :30
WALK: :05
NUMBER OF MINUTES: 20
JOG: :40
SPRINT: :20
*See agility/plyo sheet. Choose one
different agility and jump rope workout
for each week.
*See agility/plyo sheet. Choose one
different agility and jump rope workout
for each week.
GOAL TIME: :30
NUMBER OF REPS: 2
ACTIVITY: 300 yard shuttle test
REST: 2:30 between reps
GOAL TIME: < 1:05
NUMBER OF REPS: 4
ACTIVITY: 150 yard shuttles
REST: 1:00 between reps
7/11-7/15
GOAL TIME: :30
NUMBER OF MINUTES: 22
*See agility/plyo sheet. Choose one
NUMBER OF REPS: 4
JOG: :40
different agility and jump rope workout
ACTIVITY: 200 yard shuttles
SPRINT: :20
for each week.
REST: 1:20 between reps
GOAL TIME: :40
MONDAY
WEDNESDAY
FRIDAY
FARTLEK WORK
AGILITY & PLYOMETRICS
SHUTTLE WORK
7/25-7/29
7/18-7/22
DATE
NUMBER OF MINUTES: 22
*See agility/plyo sheet. Choose one
NUMBER OF REPS: 4
JOG: :35
different agility and jump rope workout
ACTIVITY: 250 yard shuttles
SPRINT: :15
WALK: :10
for each week.
REST: 1:30 between reps
GOAL TIME: :50
NUMBER OF MINUTES: 24
*See agility/plyo sheet. Choose one
NUMBER OF REPS: 2
JOG: :35
different agility and jump rope workout
ACTIVITY: 300 yard shuttle
SPRINT: :15
for each week.
REST: 2:30 between reps
8/1-8/5
WALK: :10
GOAL TIME: < 1:05
NUMBER OF MINUTES:
*See agility/plyo sheet. Choose one
NUMBER OF REPS: 1
JOG:
different agility and jump rope workout
ACTIVITY: 300 yard shuttle
SPRINT:
for each week.
REST: NA
GOAL TIME: < 1:05
WORKOUT 1: CIRCUIT
*SETS: 3 REST: 1:30
EXERCISE
Jump Rope: High Knees
Push Ups
Jump Rope: One Legged Jumps
Long Striders
Jump Rope: One Legged Jumps
Seal Jacks
TIME
:30
:30
:30
:30
:30
:30
WORKOUT 2: BW CIRCUIT
*MAX reps in :20, :10 rest inbetween exercises
Complete 4 SETS of the circuit
REST: 1:30 between SETS
EXERCISE
TIME
REST
Push Ups
:20
:10
Blurpees
:20
:10
BW Squat
:20
:10
Squat Jumps
:20
:10
Jump Rope: Double Jumps
:30
Push Ups
:20
:10
Blurpees
:30
Blurpees
:20
:10
Jump Rope: Half Twisters
:30
BW Squat
:20
:10
Cross Over Jumping Jack
:30
Blurpees
:20
:10
WORKOUT 4: 5-10-5 PRO AGILITY
SETS: 20 REST: :15
1. Begin drill at cone 1
2. From cone 1, sprint to cone 2
2. Once at cone 2, sprint to cone 3
4. Once at cone 3, sprint and FINSH through
cone 1
CONES are spaced 7 yards apart.
• 2
• 1
• 3
WORKOUT 5: STAR DRILL
SETS: 10 REST: :30
WORKOUT 3: 3 CONE DRILL
SETS: 10 EACH WAY REST: :20
CONES ARE SPACED 7.5 YARDS APART
1. Begin drill at cone 1
2. From cone 1, SPRINT to cone 2
3. From cone 2, SHUFFLE to cone 3
4. From cone 3, DROP STEP to cone 1
1 •
2 •
• 3
WORKOUT 6: ON VB COURT
*Pyramid Sprints (down & back = 1): 1, 2, 3, 4, 3, 2, 1
BEGIN drill from the *
EXERCISE
REST
FOR CONES 1-3: Sprint to cone, backpedal to *
ex. From *, sprint to cone 1, backpedal
back to *. Repeat for cones 2 & 3.
CONES 4 & 5: Shuffle to cone, shuffle back to *
ex. From *, shuffle to cone 4, shuflle back to *
CONES 6-8: Backpedal to cone, sprint to *
ex. From *, backpedal to cone 6, sprint to *
1 Full Court Sprint in :12
2 Full Court Sprints in :24
3 Full Court Sprints in :36
4 Full Court Sprints in :48
3 Full Court Sprints in :36
2 Full Court Sprints in :24
1 Full Court Sprint in :12
1:00
1:15
1:00
:50
1:00
1:15
1:00
CONES are spaced 7 yards apart from * start
1 •
• 2
• 3
4 •
*
• 5
6 •
• 7
• 8
WORKOUT 7: ON VB COURT
WORKOUT 8: PLATE CIRCUIT
WORKOUT 9: CONE DRILL
*Pyramid Sprints (down & back = 1): 2, 2, 4, 4, 4, 4,
2, 2
COMPLETE SET AS FAST AS POSSIBLE!
EXERCISE
REST
*use a 25 lb. plate THROUGHOUT circuit
2 Full Court Sprints in :24
:25
Complete 3 SETS of the circuit
2 Full Court Sprints in :24
:25
REST: 1:00 between SETS
4 Full Court Sprints in :48
:48
4 Full Court Sprints in :48
:48
EXERCISE
REPS
4 Full Court Sprints in :48
3:00
Squat Jumps
10
4 Full Court Sprints in :48
3:00
Cycled Split Squat Jumps
10ea
2 Full Court Sprints in :24
1:30
Forward Lunge + Plate Twist
5ea
2 Full Court Sprints in :24
1:30
Back Squat w/ Plate
30
Seated Punch
6
WORKOUT 10: POOL (3)
Back Squat + Plate Punch
30
1 to 2: Bear Crawl
1 to 2: Side Shuffle
1. PLYOMETRIC CIRCUIT x3 SETS
Overhead Backward Lunge
5ea
2 to 3: Sprint
2 to 3: Sprint
Side Lunge
8ea
3 to 4: Back Pedal
3 to 4: Crossover Run
4 to 5: Bear Crawl
4 to 5: Side Shuffle
EXERCISE
TIME
*Below is the set-up for the cones. Repeat 10x through.
SETS: 10
• 3
• 1
REP 1
:30
Rocky Twist
20
One Leg Later Jumps
:30
One Leg RDL + Shoulder Press
10ea
One Leg Jumps
:30
Scissor Jump
:30
1 to 2: Back Pedal
Lateral Jumps
:30
2 to 3: Sprint
REP 3
3 to 4: Back Pedal
4 to 5:
Sprint
EXERCISE
REST
3 x :30 treading water
:30
5 x :45 treading water
:15
3. CONTINUOUS LAPS: 5 min.
• 4
• 2
Block Jumps
2. TREADING WATER
REST: 1:00 bet. SETS
• 5
REP 2
JUMP ROPE CIRCUIT 1
EXERCISE
Double Leg Jumps
Single Leg Jumps
TIME
:30
:30
Single Leg Jumps
Double Jumps
Lateral Jumps
Half Twisters
JUMP ROPE CIRCUIT 2
JUMP ROPE CIRCUIT 3
EXERCISE
TIME
EXERCISE
TIME
:30
:30
:30
Toe Taps
Double Jumps
Half Twister
Single Leg Jumps
Single Leg Jumps
:45
:45
:45
:45
:45
Single Leg Jumps
Single Leg Jumps
Single Leg Jumps
Single Leg Jumps
Half Twisters
1:00
1:00
1:00
1:00
1:00
:30
Double Leg Jumps
:45
Double Jump
1:00
OLYMPIC LIFTS
LOWER BODY LIFTS
UPPER BODY LIFTS
Jump Shrug
DB Jump Shrug
Power Pull
DB Power Pull
Clean
DB Clean
Trap Bar Deadlift
Sumo Deadlift
Leg Press
Smith Machine Back Squat
Smith Machine Front Squat
Bench Press
DB Bench Press
Incline Press
DB Incline Press
Shoulder Press
DB Shoulder Press
One Arm DB Clean
Snatch
DB Snatch
One Arm DB Snatch
Push Press
DB Push Press
One Arm DB Push Press
Clean + Push Press
DB Clean + Push Press
ONE LEG LOWER BODY
LIFTS
Barbell or DB Step Ups
Barbell or DB Side Lunge
DB Elevated Backward Lunge
Barbell or DB Forward
Lunge
DB Elevated Split Squat
One Leg Leg Press
Barbell or DB Bulgarian
Squat
DB Crossover Step
Barbell or DB Lateral Step
Up
HAMSTRING / LOW BACK
LIFTS
RDL
Glute Ham Raise
Physio Ball Leg Curl
Push Ups
Pull Ups
Bent Over Row
Negetive Pull Ups
ONE ARM/BACK UPPER BODY
LIFTS
One Arm DB Bench Press
One Arm DB Incline Press
One Arm DB Shoulder Press
Inverted Row
Seated Row
Lat Pulldown
One Arm DB Row
One Arm Seated Row
One Arm Lat Pulldown
CLEAN
MAX CHART
MAX
NAME
WU
WU
SQUAT
WS
MAX
0.0% 0.0% 0.0%
WU
WU
FRONT SQUAT
WS
MAX
0.0% 0.0% 0.0%
WU
WU
PUSH PRESS
WS
MAX
0.0% 0.0% 0.0%
WU
WU
BENCH
WS
MAX
0.0% 0.0% 0.0%
WU
WU
DEADLIFT
WS
MAX
0.0% 0.0% 0.0%
WU
WU
INCLINE
WS
MAX
0.0% 0.0% 0.0%
WS
B ROW SL SQUAT FLOOR
MAX
0.0%
WS
MAX
WS
0.0%
MAX
0.0%
WS
0.0%
DeLacey, S
0
0
0
0
190
0
0
0
152
0
0
0
0
0
0
0
125
0
0
0
0
0
0
0
90
0
140
0
65
0
35
0
Gasser, D
145
0
0
0
215
0
0
0
172
0
0
0
130
0
0
0
125
0
0
0
0
0
0
0
90
0
130
0
65
0
35
0
Cochran, E
0
0
0
0
220
0
0
0
176
0
0
0
85
0
0
0
95
0
0
0
210
0
0
0
75
0
120
0
220
0
35
0
King, B
150
0
0
0
290
0
0
0
232
0
0
0
105
0
0
0
115
0
0
0
240
0
0
0
80
0
125
0
290
0
35
0
Rademacher, J
120
0
0
0
240
0
0
0
192
0
0
0
105
0
0
0
105
0
0
0
180
0
0
0
80
0
125
0
230
0
30
0
Ashley, A
115
0
0
0
235
0
0
0
188
0
0
0
95
0
0
0
95
0
0
0
200
0
0
0
75
0
140
0
235
0
25
0
Bielert, K
115
0
0
0
175
0
0
0
140
0
0
0
85
0
0
0
105
0
0
0
175
0
0
0
60
0
140
0
175
0
25
0
Waddill, J
120
0
0
0
215
0
0
0
172
0
0
0
95
0
0
0
110
0
0
0
200
0
0
0
65
0
0
0
215
0
15
0
Porter, A.R.
160
0
0
0
260
0
0
0
208
0
0
0
100
0
0
0
130
0
0
0
210
0
0
0
75
0
0
0
260
0
15
0
Schumacher, B
115
0
0
0
180
0
0
0
144
0
0
0
80
0
0
0
105
0
0
0
195
0
0
0
75
0
0
0
180
0
15
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
SNATCH
MAX CHART
MAX
NAME
WU
WU
H BOX SQUAT
WS
MAX
0.0% 0.0% 0.0%
WU
WU
SUMO DEADLIFT
WS
MAX
0.0% 0.0% 0.0%
WU
WU
DB PUSH
WS
MAX
0.0% 0.0% 0.0%
Cochran, E
0
0
0
0
245
0
0
0
210
0
0
0
King, B
87.8
0
0
0
320
0
0
0
225
0
0
0
Rademacher, J
74.8
0
0
0
265
0
0
0
175
0
0
0
Ashley, A
65
0
0
0
260
0
0
0
190
0
0
0
Bielert, K
65
0
0
0
195
0
0
0
155
0
0
0
Waddill, J
74.8
0
0
0
240
0
0
0
185
0
0
0
Porter, A.R.
94.3
0
0
0
290
0
0
0
215
0
0
0
Schumacher, B
58.5
0
0
0
200
0
0
0
180
0
0
0
WU
WU
DB BENCH
WS
MAX
0.0% 0.0% 0.0%
68
84
84
76
68
76
80
64
WU
WU
BB FLOOR
WS
MAX
0.0% 0.0% 0.0%
WU
WU
DB INCLINE
WS
MAX
0.0% 0.0% 0.0%
L. BOX SQUAT
WU
WU
0.0%
0.0% 0.0%
WS
MAX
WS
MAX
0.0%
0.0% 0.0%
WS
0
0
0
76
0
0
0
83.1
0
0
0
60
0
0
0
143
0
0
0
0
0
0
92
0
0
0
101
0
0
0
64
0
0
0
188.5
0
0
0
0
0
0
84
0
0
0
91.9
0
0
0
64
0
0
0
156
0
0
0
0
0
0
76
0
0
0
83.1
0
0
0
60
0
0
0
152.8
0
0
0
0
0
0
84
0
0
0
91.9
0
0
0
48
0
0
0
113.8
0
0
0
0
0
0
88
0
0
0
96.3
0
0
0
52
0
0
0
139.8
0
0
0
0
0
0
104
0
0
0
114
0
0
0
60
0
0
0
169
0
0
0
0
0
0
84
0
0
0
91.9
0
0
0
60
0
0
0
117
0
0
0
CLEAN
MAX CHART
MAX
NAME
SQUAT
WU
WU
WU
WU
WS
60.0%
70.0%
80.0%
90.0%
97.5%
MAX
BENCH
WU
WU
WU
WU
WS
0.55
0.65
75.0%
85.0%
95.0%
MAX
WU
WU
WU
WU
WS
55.0%
65.0%
75.0%
85.0%
95.0%
Cochran, E
0
0
0
0
0
0
220
125
145
165
190
210
95
55
65
75
85
95
King, B
150
90
105
120
135
150
290
160
190
220
250
280
115
65
75
90
100
110
Rademacher, J
120
75
85
100
110
120
240
135
160
180
205
230
105
60
70
80
90
100
Ashley, A
115
70
85
95
105
115
235
130
155
180
200
225
95
55
65
75
85
95
Bielert, K
115
70
85
95
105
115
175
100
115
135
150
170
105
60
70
80
90
100
Waddill, J
120
75
85
100
110
120
215
120
140
165
185
205
110
65
75
85
95
105
Porter, A.R.
160
100
115
130
145
160
260
145
170
195
225
250
130
75
85
100
115
125
Schumacher, B
115
70
85
95
105
115
180
100
120
135
155
175
105
60
70
80
90
100