Complete Summer Lifiting Program

8/8/2019 Complete Summer Lifiting Program

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Flexibility

Flexibility is extremely important to the athlete who desires to improve theirspeed, efficiency of movement and reduce the likelihood of injury. Stretching isespecially important after the workout.

General Guidelines:

1. In order to realize significant improvement in flexibility, you must stretchproperly and consistently (at least twice a day for 5-6 days per week).

2. Focus on the muscle group(s) being stretched.3. Begin with a 20-30 second easy stretch, then relax. Do not jerk or bounce!

Continue with a second rep of the same stretch, moving to the point of mildtension again holding the movement for 20-30 seconds.

4. Breathing should be slow, rhythmical and under control.5. Stretching alone or with a partner are both effective methods.6. If you are injured in any way consult with your athletic trainer and/or

strength coach before beginning exercises!

Shoulder Stretches:

Groin Stretches:


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Hamstring Stretches:

Low Back Stretches:

Torso/Glute Stretches:


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SPORTS NUTRITION

Rules of the Nutrition Game

Eat breakfast daily, within 30 minutes of getting up! Breakfast helps to jumpstart your metabolism and preventsovereating later in the day. Studies have shown that individuals who eat breakfast regularly have (on average) lowerbody fat than those who skip breakfast.

Eat at regular intervals throughout the day. This should include 3-4 meals and 2-3 snacks. Do not wait longer than 5hours between meals.

Incorporate a high quality source of protein in each main meal. Protein is found in dairy, soy, animal (meat, poultry,fish, eggs) and peanut butter. Do not rely on the same protein foods at each meal, or each day. Before heavytraining sessions and competition avoid high fat protein foods (>20g of fat/serving) and processed or smoked meats,which are absorbed slowly.

Balance caloric intake with your level of activity each day. On heavy training/competition days, you need morecalories from carbohydrates than on light or inactive days. On these days, be sure that at least half of the food onyour plate at each meal is carbohydrate. Do not compromise your carbohydrate intake during the 24 hours prior tocompetition

On light training days, or inactive days, decrease your intake of fast-digesting carbs- to allow fat stores to be used asa fuel source to a greater extent.

Have fresh fruits and / or vegetables with each meal. These natural foods are great sources of vitamins A, C, E, betacarotene, fiber and many minerals that strengthen the immune system, accelerate recovery, and protect our bodiesfrom pollution and stress

Drink adequately at all times to prevent dehydration and overheating. During practices and games there should be nogreater weight loss than 1% of your bodyweight. Your goal should be to super-hydrate before exercise, remainhydrated during exercise and replenish all lost fluids after exercise. Drink (at least) 16 oz. in the 90 minutes beforeexercise, 4-8 oz. every 15-20 minutes during exercise and (at least) 24 oz. immediately after exercise.

Carbohydrates:

Storage forms of carbohydrate in your body:

Liver glycogen stores 300-400 calories as carbohydrate and is important in maintaining blood glucose and providingglucose to your brain


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Muscle glycogen stores 1200-1600 calories as carbohydrate and is critical in fueling your muscles during activity It is important to ensure adequate stores of both liver and muscle glycogen by eating a diet high in carbohydrate andreplenishing carbohydrate stores following exercise.

Role of carbohydrate in sports performance: Replenishes muscle and liver glycogen stores that are depleted during exercise Provides immediate fuel for your muscles and brain Spares protein needed for growth and repair of muscles. If the body does not have adequate carbohydrate for fuel then

it will metabolized protein or muscle for fuel. Required for proper utilization of fat as a fuel source.

Complex carbohydrates provide vitamins, minerals, and fiber. Fiber-rich carbohydrates help prevent constipation and

increase fullness. Choose bran cereals and whole wheat breads, bagels, and crackers.

Simple sugars are not a good source of carbohydrate. Soda, candy, juice, cookies and cakes are poor sources for replenishingcarbohydrate stores in the muscles and liver, may be high in fat, and are low in vitamins and minerals.

How Many Calories Do You Need Each Day?

Body weight = 120 > 2,300-2,500Daily protein intake > approx.

90g/day

Body weight = 130>2,500-2,700Kcal/day

Daily protein intake>approx.98g/day

Body weight = 140 > 2,700-2,900Kcal/day

Daily protein intake>approx.

105g/day

Body weight = 150lbs > 2,900-3,100Kcal/day

Daily protein intake>approx.113g/day


Daily protein intake > approx.120g/day


Daily protein intake > approx. 127g/day

Body weight = 180lbs. > 3,500-3,700Kcal/day




Body weight = 200 lbs > 3,900-4,100Kcal/dayDaily protein intake > approx. 150g/day


Daily protein intake > approx.158g/day


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Carbohydrates

Slow-absorbing Moderate-absorbing Fast-AbsorbingApples, applesauce Whole grain breads/rolls Pancakes, waffles, crepes

Cherries, peaches, plums High fiber cereals White potatoes

Pears, blueberries, nectarines Brown or wild rice Corn flakes, most cereals

Chick-peas, beans, lentils Pasta, oatmeal Sports drinks, fruit drinks

Barley Squash, peas Soda, candy

Milk, yogurt Sweet potatoes, corn Maple syrup, corn syrup

Eggplant, mushrooms Potato chips Dates, figs

Onions, tomatoes, salad greens Baked beans Corn chips, crackers, pretzelsBroccoli, brussel sprouts Bananas, grapes, raisins Honey, molasses, ketchup

Cucumbers Unsweetened fruit juices White bread, bagels, rice cakes

Protein:

Role of protein in sports performance: Helps to build, maintain, and repair muscle tissue.

However, building muscle tissue also requires strength training and adequate calorie intake. Provides a minimal source of energy during intense exercise or during starvation. Best sources of protein include lean beef, chicken and turkey, fish, peanut butter, beans, tofu or low fat dairy products.

How Much Protein?0.5 to 0.8 grams per pound, but do not exceed 0.9 grams per pound. Protein is important for rebuilding and

repairing muscle tissue after intense exercise. A variety of low fat / lean protein foods should be consumedwith every meal and snack!


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Examples of Protein Sources

Pro ProFood Cal (g) Food Cal (g)

Meat* Yogurt, flavored 200 10

Hot dog 180 6 Cheese stick, 1 oz. 80 7Lunchmeat, 3 oz 90 15 Cottage cheese, cup 100 15Ham, 3 oz 150 18 Cream cheese, 2 TbspSteak (sirloin), 3 oz 200 25 (non-fat) 30 15Hamburger, 4 oz 300 30 Egg (1) 75 6Chicken breast, 3 oz 150 25 Egg white (1) 15 3Turkey breast, 3 oz 150 25 Egg substitute, cup 30 6Salmon, 3 oz 100 17 Skim milk, 1 cup 85 8

Tuna, 3 oz (1/2 can) 100 21 Whole milk, 1 cup 150 8Dairy LegumesCheddar cheese, 1 oz 114 7 Refried beans, cup 100 7Cheddar cheese, cup 45 10 Peanut Butter, 2 Tbsp 190 7

(non-fat) Peanuts, 1 oz 150 7Mozzarella cheese, 1 oz 90 6 Tofu (firm) 4 oz 150 20Parmesan cheese, 2 Tbsp 50 4

* 3oz meat is about the size of a deck of cards

Too little protein can result in: Too much protein can result in: Feeling of fatigue Inadequate muscle fuel Increased fat storage Dehydration Increased risk of iron deficiency anemia Calcium loss in urine Increased susceptibility to colds and flu

Increased muscle strength comes from a combination of eating adequate amounts of protein and training hard, not simplyhigh protein intake.

Protein requirements should be increased when caloric intake is reduced or activity levels are drastically increased


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ProteinFirst Choice (often) First Choice (often) Third Choice (rarely)

Skim milk, soy milk Skim milk, soy milk Whole milk

Fat free yogurt, cottage cheese Fat free yogurt, cottage cheese Regular cheese

Egg whites Egg whites Ice cream/frozen custardWhite meat tuna packed in water White meat tuna packed in water 75% lean ground beef

White meat skinless poultry White meat skinless poultry Fried chicken, fish and seafood

95% lean ground beef/turkey 95% lean ground beef/turkey Bacon, sausage, bologna

Non-fried fish/seafood Non-fried fish/seafood Hot dogs, pepperoni, salami

Trimmed beef/pork tenderloin Trimmed beef/pork tenderloin Beef or pork ribs

Beans/peas/lentils Beans/peas/lentils Untrimmed steak

Tofu/soy foods Tofu/soy foods Burgers w/cheese

Fat:

Fat intake should be between 20 and 25 percent of your total calorie intake. Fat is a source of stored energy used mostlyduring low-level activity (i.e. reading) long-term activity (i.e. long training runs). Fat also provides essential fatty acids andassists with the absorption of some vitamins. While fat plays an important role in your body, it is important to follow a low-fatdiet in order to consume sufficient quantities of carbohydrate and to maintain a healthy weight.

Ways to lower your fat intake: Choose lean cuts of meat and trim off all excess fat. Moderate portion sizes of meat and choose fish or poultry over red meat when possible. Choose low fat or non-fat dairy products (milk, cream cheese, cottage cheese, and sour cream). Choose foods that are steamed, baked, grilled, broiled, boiled, poached, and roasted, and avoid foods that are breaded,fried, sauted, au gratin, and scampi Use fats sparingly (oil, butter, margarine, and mayonnaise, Miracle Whip).

FatFirst Choice Last ChoiceSunflower seeds or oil Partially hydrogenated oils

Pumpkin seeds or oil Tropical oils (coconut, palm kernel)

Flaxseeds or oil, primrose oil Meats, butter, cheese

Olives, extra virgin olive oil Lard, cream sauces

Avocados or guacamole Fried foods

Fish High fat dairy products

Clams, oysters, scallopsNuts


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Vitamins and Minerals:

Vitamins and minerals are important to athletes because of their critical role in energy metabolism, bone development,immunity, fluid and electrolyte balance, and other important processes. Vitamins and minerals do not provide energy,

but do participate in metabolic reactions. A multivitamin supplement providing 100% of the RDA for most vitamins andminerals may be appropriate to ensure adequate intake, but athletes still need to consume a healthy, well balanceddiet in order to prevent deficiencies and promote optimum performance and health. This is best achieved by eating adiet rich in fruits, vegetables, and whole grains.

Electrolytes (minerals such as sodium and potassium) are lost in sweat during intense exercise. Proper post-exercisehydration and eating should be sufficient to replace electrolytes (see hydration guidelines). Ingestion of salt tablets isnot necessary and can be dangerous.

A couple of minerals deserve special attention because of their propensity to be deficient in athletes, particularly femaleathletes

Calcium Calcium plays a critical role in bone development. A large portion of calcium deposition occurs during childhood and

adolescence. The deposition process continues rapidly until age 25 and reaches its peak at age 35. Calcium intake during theseyears is critical in preventing osteoporosis.

Athletes can be at risk for developing stress factures as a result of low bone density due to inadequate calcium and/or total

calorie intake. Athletes with low bone density have a significantly greater chance of developing stress fractures than athleteswith normal bone density.

Calcium requirements: Female athletes 1500 mg/dailyMale athletes 800 mg/daily

Best sources of calcium include low fat or non-fat dairy products such as milk, yogurt, or cheese and calcium fortified juice orcereals.

When is a calcium supplement necessary? When obtaining enough calcium from the diet is difficult, choose a calciumsupplement that contains vitamin D, which helps increase the amount of calcium that is absorbed.

Iron Iron plays a critical role in carrying and delivering oxygen to your organs and muscles. It is essential for athletes,

particularly endurance athletes, to consume adequate iron in their diet.

Iron requirements: Female athletes 15 mg/daily

Male athletes 10 mg/daily


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Some athletes are at a greater risk for iron deficiency that others are. Endurance runners may develop a condition calledfootstrike hemolysis which is red blood cell destruction due to the repeated impact of the foot hitting the ground. Athletesrestricting calories and vegetarian athletes may not consume adequate iron to replace losses. Lastly, female athletes lose ironeach month during their menstrual cycle and therefore are at a higher risk of developing a deficiency.

Symptoms of iron deficiency include weakness, paleness, irritability, an inability to regulate body temperature, and rapidfatigue upon exertion. Check with your physician throughout the training season if you are at risk for iron deficiency.

Boost Your Iron Intake

Eat animal sources of iron including red meat and poultry. These sources are best. Consume vitamin C rich foods with meals. Vitamin C enhances the absorption of iron.

Eat iron-fortified breads, cereals, and other grains. Grain products in general are poorsources of iron, therefore, look for products that are labeled iron fortifiedor iron enriched. Do not drink tea or coffee with meals. Tea and coffee have tannins, which reduce theabsorption of iron.

Pre-Exercise/Competition Guidelines

Eat 2-3 hours prior to the event in order to fill the fuel tank. This meal should consist primarily of slow andmoderate-0absorbing carbohydrates (whole grain breads/rice, pasta, high fiber cereal, etc.) and protein from lean orlow-fat sources (chicken, turkey, tuna, etc.)

If you lack energy during your workouts, eat 30-60 minutes before the event (bagels, power bars, fruits, etc.) to ensurea consistent release of energy, and continue to refuel during practice breaks or between periods

Post-Exercise/Competition Guidelines

Replacing fluids. Sports drinks and juice provide carbohydrates, vitamins, and minerals in addition to fluid.Avoid caffeinated beverages as they promote water excretion.

Replenish energy stores. Eat a snack and/or meal within to 2 hours following a workout. Energy storesare replaced the most during the two hours following exercise or competition. Replenishment is essential forensuring adequate energy stores are available for the next workout.

Post-exercise snacks and meals should be high in carbohydrate, moderate in protein, and low in fat.


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Consume 0.5 gram of carbohydrate per pound of body weight one half hour after exercise andtwo hoursafter exercise.

Remember, the intensity and or duration of exercise/event determines the amount of refueling your body

needs

Sample Meals Following Workouts or Competition

8oz-yogurt and 2 cups Cornflakes and cup Grape Nuts 1 cup milk(66 g. CHO) (60 g CHO)

Powerbar and 1 bean burrito and8oz orange juice 1 can Sprite(69 g. CHO) (86 g. CHO)

4 Fig Newtons 2 cups pasta and(80 g CHO) (80+ g CHO)

Hydration

Duration exercise or competition, athletes lose body fluids through sweating. If you lose too much fluid, withoutreplacing it, your physical and mental performance and health are at risk. The following points will help keep yourbody well hydrated.

Fluid Replacement Guidelines

Before Exercise Drink at least 16 ouncesDuring Exercise Drink 4-8 ounces every 15-20 minutes

AfterExercise Drink 24 ounces for every pound body weight lost during exercise

What about sports drinks?Sports drinks may enhance performance by replacing fluid and electrolytes lost in sweat and by providing energy

in the form of carbohydrate to maintain blood sugar and increase stamina. Because sports drinks are flavored andtaste good, athletes may drink more of them than water, leading to better hydration.


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Negative effects of alcohol on performance Decreases reaction time, hand-eye coordination, accuracy, and balance Impairs body temperature regulation Decreases strength, power, local muscular endurance, and cardiovascular endurance

Contributes to dehydration Hinders muscle growth

Weight Gain Guidelines

As an athlete, you not only want to gain weight, but you want it to be mostly muscle. To gain weight (muscle mass), you've got toEAT MORE and TRAIN MORE. The critical components of building muscle are:

Strength training that is intense enough to stimulate muscle growth Adequate calories to support training and muscle growth. This means eating an additional 500 calories per day to gain

one pound per week.- If you consume too many calories without sufficient strength training you will likely gain fat, not muscle. If you

consume too few calories you may actually lose muscle because your body will resort to using your muscle forenergy. The following tips are intended to help you gain weight successfully

Add Snacks:- You should be eating 3 meals per day and 3 snacks, one between each meal and one at bedtime- Good snack ideas are as follows:

Smoothies/shakesCheese and crackersNuts and sunflower seeds.Dried fruitTrail mix

Peanut butter & jelly sandwiches

Increase portions. Increase the amount of food you have at meals. For example, have two I sandwiches,Instead of one; go back for second helpings.

Eat higher-calorie, nutrient dense foods- Drink juice or milk instead of water for thirst- Eat dried fruit instead of fresh -1 cup dried fruit has ~ as many calories as 1 cup of fresh fruit- Choose dense cereals (granola, Grape-Nuts, flavored spoon-size shredded wheat) instead; of 1 flakes or "puffed"

type cerealsTop with fruit. Add granola or cereal to yogurt or ice cream


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References:

American College of Sports Medicine. Position stand: Exercise and fluid replacement. Med Sci Sports Exerc.1996;28(1):i-vii.

American Dietetic Association. Position of The American Dietetic Association: vitamin and mineral supplementation.J Am Diet Assoc. 1996;96(1):73-77.

Clark N. Nancy Clarks Sports Nutrition Guidebook.2nd ed. Champaign, IL: Human Kinetics; 1997. Coleman E, Nelson Steen S. The Ultimate Sports Nutrition Handbook. Palo Alto, CA: Bull Publishing Company; 1996. Coleman E. Eating for Endurance. 2nd ed. Palo Alto, CA: Bull Publishing Company; 1992. Costill DL, Sherman W, Fink W, Maresh C, Witten M, Miller J. The role of dietary carbohydrate in muscle glycogen

resynthesis after strenuous exercise.Am J Clin Nutr. 1981;34:1831-1836.

Coyle EF. Fluid and carbohydrate replacement during exercise: how much and why? Gatorade Sport ScienceExchange.1994;7(3).

Kleiner SM. Power Eating.Champaign, IL: Human Kinetics; 1998. Maughan RJ, Leiper JB, Shirrefs SM. Rehydration and recovery after exercise. Gatorade Sport Science Exchange.

1996;9(3).

Rosenbloom CA (ed.) and Sports, Cardiovascular, and Wellness Nutritionalists. Sports Nutrition: a guide for theprofessional working with active people. 3rd ed. Chicago, IL: American Dietetic Association; 2000.

Utah Football Summer Strength and Conditioning Program. 2002. Williams M. Ergogenic Aids. 5th ed. New York, NY: WCB/McGraw-Hill; 1999.


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WEEKS WEEKS WEEKS weeks Weeks

1,2,3 4,5,6 7,8,9 10,11,12 13,14,15

Bench week 1 max +10lb = week 4max + 5lb = week7 max+5 = week 10max + 10lbs

squat week 1 max +10lb = week 4max + 5lb = week7 max+5 = week 10max + 10lbs

Incline week 1 max +10lb = week 4max + 5lb = week7 max+5 = week 10max + 10lbs

db bench

Pwr clean week 1 max +10lb = week 4max + 5lb = week7 max+5 = week 10max + 10lbs

high pulls week 1 max +10lb = week 4max + 5lb = week7 max+5 = week 10max + 10lbs

Snatch grip Deadlifts week 1 max +10lb = week 4max + 5lb = week7 max+5 = week 10max + 10lbs

Rd'ls week 1 max +10lb = week 4max + 5lb = week7 max+5 = week 10max + 10lbs

Front Squat week 1 max +10lb = week 4max + 5lb = week7 max+5 = week 10max + 10lbs

* Note

High Pulls max should be your power clean max + 40lbs

Snathc grip dead should be your power clean max + 60lbs

RDl's max should be your power clean max + 30lbs

DB incline max should be your bench max * 60%

Front squat max should be your Squat max * 70%

Bench From max Ranking list

Squat From max Ranking list

Pwr clean From max Ranking list


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Off-Season - Phase 1 Off-Season - Phase 1 Off-Season - Phase 1

Warm up Warm up Warm up

Stretching 10 min. Stretching 10 min. Stretching 10 min.

A1) Back Squat 6 reps 65% A1) Back Squat 4 reps 65%

4 reps 70% 4 reps 70%2 x 4 reps 75% 2 x 4 reps 75%

B1) Bench Press 4 reps 65% B1) wt Pullups 4 reps 65% B1) Bench 4 reps 60%

4 reps 70% 4 reps 70% 4 reps 65%

2x4 reps 75% 2 x 4 reps 75% 2 x 4 reps 70%

C1) Sn grip Deadlift 4 reps 65% C1) Barbell Row 4 reps C1) Rdl's 4 reps 60%

4 reps 70% 4 reps 4 reps 65%

2 x 4 reps 75% 2 x 4 reps 2 x 4 reps 70%

D1) DB Shoulder Press 3 x 10 reps D1) DB Bicep Curl P2 x 10 reps D1) Walking Lunges 2 x 8 reps

D2) DB Bench 3 x 10 reps D1) LatPulldown 2 x 10 reps D1) Leg Curl 2 x 8 repsD2) Upright Row 3 x 10 reps D1) Curls 2 x 10 reps D1) Leg Extension 2 x 8 reps

E1) Hanging Knee Ups 30 reps E1) core stability 4x1:00 E1) Hanging Knee Ups 30 reps

E2) Half pikes 30 reps E2) Bicycle Crunche 30reps E2) Reverse Hypers 30 reps

E3) Berry Pickers w/ P 30 reps E3) Side Crunches 15/each side E3) Berry Pickers w/ P 30 reps

WEEK 1 WEEK 1 WEEK 1

Monday, June 1st Wednesday, June 3th Friday, June 5th


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Warm Warm up Warm Warm up Warmup Warm up

Warm Stretching 10 min. Warm Stretching 10 min. Warmup Stretching 10 min.

A1) Back Squat 4 reps 70% A1) Back Squat 4 reps 70%

4 reps 75% 4 reps 75%

2 x 4 reps 80% 2 x 4 reps 80%

B1) Bench Press 4 reps 70% B1) Wt Pullups 4 reps 65% B1) Bench Press 4 reps 70%

4 reps 75% 4 reps 70% 4 reps 75%

2 x 4 reps 80% 4 x 4 reps 75% 2 x 4 reps 80%

C1) Sn grip Dead 4 reps 70% C1) Barbell Row 4 reps C1) RDl's 4 reps 70%




D2) DB Bench 3 x 8reps D1) LatPulldown 3 x 8 reps D1) Leg Curl 3 x 8 reps

D2) Upright Row 3x8 reps D1) Curls 3 x 8 reps D1) single leg squat 3 x 8 reps


E2) Half pikes 40 reps E2) Bicycle Crunche 35 reps E2) Reverse Hypers 25 reps

E3) Berry Pickers w/ P 35 reps E3) Side Crunches 25 side E3) Berry Pickers w/ P 40 reps


Monday, June 8th Wednesday, June 10th Friday, June 12th


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A1) Back Squat 4 reps 65% A1) Front Squat 4 reps 65%

4 reps70%

4 reps70%

2 x 4 reps 75% 2 x 4 reps 75%


4 reps 70% 4 reps 80% 4 reps 70%

2x 4 reps 75% 3 x 4 reps 85% 3 x 4 reps 75%

C1) Sn grip Dead 4 reps 65% C1) Barbell Row 4 reps C1) Rdl's 4 reps 65%


2x 4 reps 75% 2x 4 reps 3 x 4 reps 75%


D2) DB Bench 3x 8 reps D1) LatPulldown 3 x 10 reps D1) Leg Curl 3 x 10 reps

D2) Upright Row 3 x 8 reps D1) Curls 3 x 8 reps





Monday, June 15th Wednesday, June 17th Friday, June 19th


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A1) Front Squat 4 reps 70% A1) Front Squat 4 reps 75%

4 reps75%

4 reps80%

3 x 4 reps 82.00% 2 x 4 reps 85%

B1) High Pulls 4 reps 65% B1) Sn grip Dead 4 reps 70% B1) High Pulls 4 reps 75%

4 reps 70% 4 reps 75% 4 reps 80%

2 x 4 reps 75% 2 x 4 reps 80% 2x3 85%

C1) Weighted Pullups 4 reps C1) Barbell rows 4 reps 70% C1) sn grip deadlifts 4 reps 70%

4 reps 4 reps 75% 4 reps 75%

2 x 4 reps 3 x 4 reps 80% 3 x 4 reps 80%

D1) DB Shoulder Press 3 x 10 reps D1) DB Bicep Curl P2 x 10 reps D1) single leg squat 2 x 8 reps

D2) DB Incline Bench 3 x 12reps D1) Lat Pulldown 3 x 10 reps D1) Leg Curl 2 x 10 repsD2) Upright Row 3 x 10 reps D1) Curls 2 x 12 reps





Monday, June 22nd Wednesday, June 24th Friday, June 26th


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June 29th - July 5thoff



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4 reps 80% 5 reps 75%

2 x 3 reps 85% 2 x 4 reps 80%

B1) Bench Press 5 reps 60% B1) Wt Pullups 5 reps B1) Bench Press 5 reps 60%






D1) DB Shoulder Press 2 x 10 reps D1) DB Bicep Curl P2 x10 reps D1) Walking lunge 2 x 6 reps

D2) DB Bench 2 x 10 reps D1) Pullups 3 x 10 reps D1) Leg Curl 2 x 6 repsD2) Upright Row 2 x 10 reps D1) Lat Pulldown 3x10 reps D1) Leg Extension 2 x 6 reps

E1) Hanging Knee Ups 100 reps E1) core stability 5x1:40 45 E1) Hanging Knee Ups 100 reps


E3) Berry Pickers w/ P 100 reps 45 E3) Side Crunches 100 / side E3) Berry Pickers w/ P 100 reps 45

Monday, July 6th Wednesday, July 8th Friday, July 10th



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5 reps 70% 5 reps 80%

2 x 5 reps 75% 2 x3 reps 85%


5 reps 70% 5 reps 70% 5 reps 70%

3 x 5 reps 75% 3x5reps 75% 3 x 5 reps 75%




D1) DB curl press 2 x 10 reps D1) DB Bicep Curl P2 x 10 reps D1) Walking lunge 2 x 7 reps

D2) DB Bench 2 x 10 reps D1) Pullups (with wt) 4x5 reps D1) Leg Curl 2 x 7 reps

D2) Upright Row 2 x 10 reps D1) LatPulldown 3x10 reps





Monday, July 13th Wednesday, July 15th Friday, July 17th


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Warm up Warm up Warm upStretching 10 min. Stretching 10 min. Stretching 10 min.


3 reps 85% 5 reps 75%

2x2reps90%

3 x 5 reps80%


5 reps 70% 3 reps 85% 5 reps 70%

2 x 5 reps 75% 2x2reps 90% 2 x 5 reps 75%



2x2reps 90% 3 x 5 reps 2 x 5 reps 75%


D2) DB Bench 2 x 10 reps D1) Pullups (with wt) 4x5 reps D1) Leg Curl 2 x 10 reps

D2) Upright Row 2 x 10 reps D1) Reverse Curl 2 x 10 reps





Monday, July 20th Wednesday, July 22nd Friday, July 24th


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A1) Front Squat 5 reps 65% A1) Front Squat 5 reps 65%5 reps 70% 5 reps 70%

3 x 5 reps 75% 3 x 5 reps 75%

B1) High Pulls 4 reps 70% B1) Rdl's 5 reps 65% B1) Pwr cl 3 reps 65%

4 reps 75% 5 reps 70% 3 reps 70%

2x 3 reps80%

3 x 5 reps75%

2 x 3 reps75%

C1) box jumps 4x4 C1) Weighted Pullu 5 reps 70% C1) snatch grip dead 5 reps 65%

5 reps 75% 5 reps 70%

3 x 5 reps 80% 2 x 5 reps 75%

D1) DB Shoulder Press 3 x 10 reps D1) DB Bicep Curl P2 x 10 reps D1) step ups 2 x 10 repsD2) DB Bench 3 x 10 reps D1) Pullups (with wt) 4x5 reps D1) single leg squat 2 x 10 reps

D2) Upright Row 2 x 10 reps D1) Reverse Curl 2 x 10 reps

E1) Crunches 2x12 E1) core stability 3x2:00 E1) Crunches 2x12

E2) flutter kicks 50 reps E2) Bicycle Crunche 40 reps E2) flutter kicks 50 reps

E3) Berry Pickers w/ P 40reps E3) Side Crunches 30 / side E3) Berry Pickers w/ P 40reps


Monday, July 27th Wednesday, July 29th Friday, July 31st


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Warm up Warm up

Stretching 10 min. off Stretching 10 min.

day

A1) Front Squat 4reps 80% A1) Back squat 5 reps 70%

3 reps 85% 5 reps 75%

2x2 90% 3 x 4 reps 80%

B1) High Pulls 3reps 80% B1) HighPulls 3reps 70%

3 reps 85% 3 reps 75%

3 x 2 reps 90% 3 x 3 reps 80%

C1) Weighted Pullups 5 reps 65% C1) snatch grip dead 5 reps 70%

5 reps 70% 5 reps 75%

3 x 5 reps 75% 3 x 4 reps 80%

D1) DB Shoulder Press 3 x 10 reps D1) step ups 2 x 10 reps

D2) DB Bench 3 x 10 reps D1) single leg squat 2 x 10 reps

D2) Upright Row 2 x 10 reps

E1) Crunches 2x12 E1) Crunches 2x12

E2) flutter kicks 50 reps E2) flutter kicks 50 reps

E3) Berry Pickers w/ P 40reps E3) Berry Pickers w/ P 40reps


Monday, August 3rd Friday, August 7th


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A1) Front Squat 4reps 80% A1) Front Squat 5 reps 70%

3 reps85%

5 reps75%

2x2 90% 2 x 4 reps 80%

B1) High Pulls 3reps 80% B1) Rdl's 5 reps 70% B1) Pwr cl 3reps 70%

3 reps 85% 5 reps 75% 3 reps 75%


C1) Bent over rows 3x8 C1) Weighted Pullu 5 reps C1) Sn grip deadlift 5 reps

5 reps 5 reps

3 x 5 reps 3 x 3 reps

D1) DB Shoulder Press 2 x 10 reps D1) DB Bicep Curl P2 x 10 reps D1) step ups 2 x 10 reps

D2) DB Bench 2 x 10 reps D1) Pullups (with wt) 4x5 reps D1) single leg squat 2 x 10 repsD2) Upright Row 2 x 10 reps D1) Reverse Bench 2 x 10 reps





Monday, August 10th Wednesday, August 12th Friday, August 14th


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A1) Front Squat 4reps 80% A1) Front Squat 5 reps 70%

3 reps 85% 5 reps 75%

2x2 90% 2 x 4 reps 80%

B1) High Pulls 3reps 80% B1) Rdl's 5 reps 70% B1) Pwr cl 3reps 70%

3 reps 85% 5 reps 75% 3 reps 75%


C1) Bent over rows 3x10 C1) Weighted Pullu 5 reps C1) Sn grip deadlift 5 reps

5 reps 5 reps

3 x 5 reps 3 x 3 reps

D1) DB Shoulder Press 2 x 10 reps D1) DB Bicep Curl P2 x 10 reps D1) step ups 2 x 10 reps

D2) DB Bench 2 x 10 reps D1) Pullups (with wt) 4x5 reps D1) single leg squat 2 x 10 reps

D2) Upright Row 2 x 10 reps D1) Reverse Bench 2 x 10 reps





Monday, August 17th Wednesday, August 19th Friday, August 21st

Complete Summer Lifiting Program

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Transcript of Complete Summer Lifiting Program