78208777 Mizzou Strength Training

I. PRE-LIFT ACTIVITY NAME

1. Dynamic Warm-up PHASE 1

2. Stretch

3. Crunches 1 x 50

MONDAY wk MAX G Date RP RP RP WEDNESDAY wk MAX G RP RP RP FRIDAY wk MAX G RP RP RP

High Pulls 1 8 Power Shrugs 1 8 Hang Clean 1 8

2 8 2 8 2 8

3 8 3 8 3 8

Barbell 1 10 Barbell 1 10 Close-Grip 1 10

Back Squat 2 10 Bench Press 2 10 Bench Press 2 10

3 10 3 10 3 10

Barbell 1 10 Chins M Front Squat 1 10

Incline Press 2 10 or M 2 10

3 10 Pull-ups M 3 10

Back - Choice 1 10 Walking Lunges 10 One-Arm Rows 10

(Any Back Exercise) 2 10 or 10 (Dumbbell) 10

3 10 Step-ups 10

Leg Curls - Choice 10 Shoulder Press 10 Glute Ham Raises 6

(Lying,Seated,Standing) 10 (Dumbbell) 10 6

Shoulder Combo 1 Hyper Extensions 10 DB 2-Way Raises 10W/ BAR 6-8-8-10 2 10 (Lateral/ Rear Raises ) 10

(Ft. raise/up-right row/ Ab Circuit 1 Ab Circuit 1neider press/rear raise w/ DB) (Tiger Alley) 2 (Around the World) 2

Ab Circuit 1

(Special 40) 2

HURDLE SERIES: HURDLE SERIES: HURDLE SERIES:

1. FRONT STEP-OVERS (LEFT & RIGHT) 1. FRONT STEP-OVERS (LEFT & RIGHT) 1. FRONT STEP-OVERS (LEFT & RIGHT)

2. LATERAL STEP OVERS (LEFT & RIGHT) 2. LATERAL STEP OVERS (LEFT & RIGHT) 2. LATERAL STEP OVERS (LEFT & RIGHT)

3. LATERAL STEP THRU (LEFT & RIGHT) 3. LATERAL STEP THRU (LEFT & RIGHT) 3. LATERAL STEP THRU (LEFT & RIGHT)

*ALL PLAYERS MUST PERFORM A SEATED STRETCH AFTER EACH WORKOUT. THE FOLLOWING MUSCLES GROUPS MUST BE STRETCHED:

1. HAMSTRINGS : Legs together, left/right foot to thigh 4. HIP FLEXORS : Left/right knee on the ground & twist

2. GROIN : Butterfly 5. QUADS : Lay on your left/right side and stretch quad

3. LOW BACK : Crossover, tuck rolls x 5 6. EXTENDED SQUATS: 1 X 10



2. Stretch

3. Crunches 1 x 50

MONDAY wk MAX G RP RP RP WEDNESDAY wk MAX G RP RP RP FRIDAY wk MAX G RP RP RP

High Pulls 1 8 Power Shrugs 1 8 Hang Clean 1 8

2 8 2 8 2 8

3 8 3 8 3 8

Barbell 1 8 Barbell 1 8 Close-Grip 1 8

Back Squat 2 8 Bench Press 2 8 Bench Press 2 8

3 8 3 8 3 8

Barbell 1 8 Chins M Front Squat 1 8

Incline Press 2 8 or M 2 8

3 8 Pull-ups M 3 8

Back - Choice 1 8 Walking Lunges 10 One-Arm Rows 8

(Any Back Exercise) 2 8 or 10 (Dumbbell) 8

3 8 Step-ups 8

Leg Curls - Choice 10 Shoulder Press 8 Glute Ham Raises 8

(Lying,Seated,Standing) 10 (Dumbbell) 8 8

Shoulder Combo 1 Hyper Extensions 10 DB 2-Way Raises 10W/ BAR 6-8-8-10 2 10 (Lateral/ Rear Raises ) 10

(Ft. raise/up-right row/ Ab Circuit 1 Ab Circuit 1 neider press/rear raise w/ DB) (Tiger Alley) 2 (Around the World) 2

Ab Circuit 1

(Special 40) 2











2. Stretch

3. Crunches 1 x 50


High Pull 1 5 Power Shrugs 1 5 Hang Clean 1 6

2 5 2 5 2 6

3 5 3 5 3 6

Barbell 1 6 Barbell 1 6 6

Back Squat 2 6 Bench Press 2 6 Close-Grip 1 6

3 6 3 6 Bench Press 2 6

Barbell 1 6 6 3 6

Incline Press 2 6 Chins M 6

3 6 or M Front Squat 1 6

6 Pull-ups M 2 6

Back - Choice 1 8 Walking Lunges 10 3 6

(Any Back Exercise) 2 8 or 10 One-Arm Rows 8

3 8 Step-ups (Dumbbell) 8

Leg Curls - Choice 10 Shoulder Press 8 8

(Lying,Seated,Standing) 10 (Dumbbell) 8 Glute-Ham Raises 8

Shoulder Combo 1 Hyper Extensions 10 8

W/ BAR 6-8-8-10 2 10 DB 2-Way Raises 10

(Ft. raise/up-right row/ Ab Circuit 1 (Lateral/ Rear Raises ) 10

neider press/rear raise w/ DB) (The Basic Three) 2 Ab Circuit 1

Ab Circuit 1 (The Twister) 2

(Washboard) 2











2. Stretch

3. Crunches 1 x 50


High Pull 1 5 Power Shrugs 1 5 Hang Clean 1 4

2 5 2 5 2 4

3 5 3 5 3 4

Barbell 1 5 Barbell 1 5 4

Back Squat 2 5 Bench Press 2 5 Close-Grip 1 5

3 5 3 5 Bench Press 2 5

Barbell 1 5 5 3 5

Incline Press 2 5 5 5

3 5 Chins M 5

5 or M Front Squat 1 5

5 Pull-ups M 2 5

Back - Choice 1 8 Walking Lunges 10 3 5

(Any Back Exercise) 2 8 or 10 One-Arm Rows 8

3 8 Step-ups (Dumbbell) 8

Leg Curls - Choice 10 Shoulder Press 8 8

(Lying,Seated,Standing) 10 (Bar or Dumbbell) 8 Glute-Ham Raises 8

Shoulder Combo 1 Hyper Extensions 10 8

W/ BAR 6-8-8-10 2 10 DB 2-Way Raises 10

(Ft. raise/up-right row/ Ab Circuit 1 (Lateral/ Rear Raises ) 10

neider press/rear raise w/ DB) (Tiger Alley) 2 Ab Circuit 1

Ab Circuit 1 (Special 40) 2

(Around the World) 2









78208777 Mizzou Strength Training

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