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Objectives :
Strength, Sprint Speed, Endurance, and Weight Gain
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Monday
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Comp |
Tuesday
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Comp |
Wednesday
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Weights/Upper Body
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Date
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Sprints/Plyometrics
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Date
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Weights
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Bench Press 4x4 |
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Jog 5 minutes |
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Sqauts /Slow negative |
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Incline Bench 3 X 6 |
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Stretch 2 minutes |
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Explode Positive 4x8 |
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Bent Over Rows 3 x 6 |
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2 X 30 yards |
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Hip Sled 2 x 8 |
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Lat Pull Downs |
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2 X 30 yards downhill |
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Sit-ups 3 X 20 |
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Dips |
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2 x 100 yards |
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Lunges 3 x 8 |
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Sit-Ups |
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2 x 8 one leg hops |
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Hamstring Curls 3 x 8 |
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Wrist Curls |
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2 x 12 one leg jumps |
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Knee Extensions3 x 10 |
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2 x 12 two leg jumps |
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Comp |
Thursday
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Comp |
Friday
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Comp |
Sunday
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Date
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Sprints/Plyometrics
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Date
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Weights
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Date
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Off
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Jog 5 minutes |
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Bench Press 4x4 |
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Stretch 2 minutes |
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Incline Bench 3 X 6 |
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2 X 30 yards |
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Bent Over Rows 3 x 6 |
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2 X 30 yards downhill |
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Lat Pull Downs |
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2 x 100 yards |
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Tri-cep press |
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2 x 8 one leg hops |
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Sit-Ups |
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2 x 12 one leg jumps |
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Wrist Curls |
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2 x 12 two leg jumps |
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Saturday
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Comp |
Bike/Blade |
Date
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Blade on Hills
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or Bike Ride
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| 100 shots in Garage |
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