2013 Nwosu Summer Lift

Northwestern Oklahoma State Athletics - Weight Room
Off-Season Strength
& Conditioning
Training
STRENGTH PUNISHES,
SPEED KILLS
AND
THE RANGERS WILL RIDE!
Coach R. Alex Haynes

29 April 2013
Dear Rangers,
The summer is here and this is a great opportunity for you to better yourself as a
Northwestern Oklahoma State University Student-Athlete. You should take advantage of
this time to continue to train hard for the upcoming fall season. You need to be dedicated to
your strength, speed and conditioning program during the summer in order to be in top
shape when you return.
Take a week off to relax, and then get started on your program so you will be ready
when you return to help do your part in helping your team win the GAC Conference
Championship and a National Championship. The program includes strength training, agility,
plyometric, conditioning, stretching and diet. Make sure that you are consistent with your
training so that you will be in the best shape when you return. I cannot stress enough how
important it is to maintain a consistent training schedule during the summer months. Have a
great summer and remember to train hard and be consistent.
If you have any questions about your program feel free to call me at 803- 397-5227
or email me at rahaynes@nwosu.edu.
RANGER PRIDE,
R. Alex Haynes
Running Backs Coach
Director of Strength, Conditioning and Sports Performance
Northwestern Oklahoma State University
STRENGTH TRAINING &

CONDITIONING REMINDERS
Never lift alone Always use a spotter!
Spotters must keep the bar moving
Use a weightlifting belt for any exercises that involves the
lower back (squats, power & hang clean, dead-lifts and
overhead lifts)
Use proper form and technique on all lifts.
You are only as strong as what you lift correctly.
Always warm-up properly before both lifting and running, and
always stretch afterwards for range of motion
If possible, get a partner.
This will be a big aid to your progress.
Proper Rest and Diet are Critical to getting Stronger. You
must Discipline yourself and commit to an athletes lifestyle.
All running should be in a competitive situation, either against
another athlete, or a stopwatch.
Explode the bar up on both squats and the bench press.
This helps develop explosiveness.
Make pain your Allie and not your enemy. Train with
Intensity. Intensity is a very important aspect of transforming
your physique into a powerful, lean, fast machine.
Be Consistent! Once a training session is missed it cannot be

made up. Make a Positive Gain each day.
Set clear specific goals that you must achieve.
Write them down and tell them to someone.
Set a definite date for achieving your Goals and Commit
yourself to it.
Breakdown your larger goals into smaller goals. Write down
the sub goals and the dates you intend to achieve them
Measure your progress honestly and regularly.
Create compelling Motivation. List all the reasons why you
absolutely will and must obtain your goal. List all the
negatives that would happen if you fail to take the necessary
actions to reach your goal.
Take some time each day to visualize your goals. See yourself
obtaining the goal.
Pray, Trust God, Maximize your abilities.
CHARACTERISTICS OF A
CHAMPION!
C = COMMITTMENT
H = HONOR
A = ATTITUDE
M = MENTAL TOUGHNESS
P = PRIDE
I = INTENSITY
O = OPTOMISTIC
N = NEVER GIVES UP!
HOW DO I DEVELOP MYSELF INTO A CHAMPIONSHIP CALIBER ATHLETE?

THE RANGER WAY:
YOU MUST STRAIN TO GAIN
TRAIN WITH INTENSITY
EAT WITH DISCIPLINE
REST TO RECOVER!
1. TRAINING WITH WEIGHTS:

Train with a weight program that is well planned and consistent throughout the year.
Set goals, stick with the plan, and strive to reach those goals.
Within your plan develop core strengths to work on like the Clean, Squat, and Bench.
Train with supplemental exercises to support those core lifts.
Compete and train with enthusiasm and intensity to improve performance.
You must strain to gain.
Use variety in your training sessions, this will stimulate growth
Develop a base using periodization.
2. TRAINING FOR SPEED:
Consistently train for speed in the off-season and pre-season.
Set goals, stick with the plan, and strive to reach those goals.
Keys to developing speed are Stride Length, Stride Frequency, and Speed Mechanics.
Work on linear speed and lateral speed.
Incorporate plyometrics into the program.
Do all drills at full speed; you must train fast to get fast.
Compete and your intensity level will rise.
3. HOW TO BUILD LEAN MUSCLE MASS:
Muscles grow because of a net increase in whole-body protein (the difference
between protein breakdown and protein buildup).
Protein up after heavy bouts of training, the timing is critical so keep it within that 45
minute window beyond completion.
Intake protein at bedtime (around 8:00 to 9:00 p.m.).
Try to consume around 1 gram of protein per pound of body weight.
Consume protein every few hours, however, do not consume excess amounts.
A post training session meal or drink will supply your body with the nutrients it needs
to recover from the damage that you have done to it with your intense training
session.
Northwesterns cafeterias are great places to get a well rounded healthy meal.
4. EAT AROUND THE CLOCK:

Eat 6 meals spaced out every few hours.
You must get up and eat breakfast.
Smaller, more frequent meals will feed your body more consistently.
Drink at least a gallon of water a day.
You have to fuel your body for it to perform correctly.
5. REST AND RECOVERY:

You must sleep if you want to grow.
Sleep allows you to recoup and repair, and consequently you will grow.
You need a minimum of 8 hours of sleep per night.
Power nap 30 minutes a day.
On your off days, enjoy relaxing activities and hobbies.
EAT WELL
SLEEP HARD
TRAIN
HARDER
NUTRITION
4-Step Recovery System
You want to get the most out of our training program. As dedicated athletes, you must
put in several hours of strenuous strength training and conditioning. But intense exercise is only
one aspect of an effective training program.
This time of year is crucial for the success of our program. We will be training intensely
to raise ourselves to the next level. If you truly want to elevate the teams performance, as well
as your own, then you must be willing to make the sacrifices that will help make that happen.
Recovery is a very important element to success. As everyone knows, you dont get
stronger while in the weight room, you get stronger after youve finished your training session
and youve eaten a quality meal and rested. What we would like to stress to you now are the
ways to help you recover between workouts. If you dont recover well, then the next training
session will not be as productive as it should be. Remember, someone out there is doing what it
takes today to make themselves better, are you?
Heres a simple 4 Step System to help you with your bodys recovery.
Step 1: Restore: fluids and important minerals to recover from dehydration.
Step 2: Replenish: glycogen, a primary fuel source for energy.
Step 3: Reduce: muscle and immune-system damage resulting from the physical stress
of exercise.
Step 4: Rebuild: muscle protein, which is important for the maintenance of muscle
structure and function
Step 1: Restore Fluids

Dehydration as little as 2-4 percent, which is when you become thirsty, can cause up to
an 8 percent decrease in strength and up to a 10 percent decrease in speed. Here are some simple
steps to help you ensure that youre replacing your fluids; 1) water is a good source of
replenishment for exercise lasting less than one hour; however, Gatorade and Glyococrush will
not only replace the lost water, but also the electrolytes lost through sweat. 2) Avoid carbonated
drinks when youre thirsty, because they can upset your stomach. Gas can make you feel full,
which prevents you from drinking enough to fully rehydrate. 3) Weigh yourself each morning. If
your weight is relatively the same, you are well hydrated. *In hot and humid weather, be sure to
drink plenty of fluids between meals and in the evening, not just during and after exercise.
Water makes up about 60 percent of a persons total body weight. Water is the most
important nutrient in order for the body to function. Water is the main component of blood
plasma. Without it, oxygen, glucose, fatty acids, and amino acids wouldnt be transported to
your active muscles. Catabolic waste products couldnt be eliminated from the body. Be sure to
drink plenty of water, and during heavy activity, drink even more water than you thirst indicates
to insure proper hydration.
Step 2: Replenish Glycogen

In addition to restoring your bodys fluid and electrolyte balance after exercise, you need
to begin replenishing your glycogen stores. Glycogen supplies energy in the form of glucose to
keep your muscles working. How fast glycogen is manufactured and stored determines how
quickly you will be ready to train again at a high level. Insulin is a hormone released by the
pancreas in response to carbohydrate intake. One of the main functions of insulin is to help
transport glucose to the liver and muscle tissues, where it is stored as glycogen. Your muscle
cells are more sensitive to insulin during the first two hours following exercise. If enough
carbohydrates are available, elevated levels of insulin in the blood after exercise speed up the
rate of glycogen production. If you dont consume enough carbs and the proper proportion of
protein, after training you will not be able to restore your muscles glycogen stores, which means
less energy for training. Studies show that protein, when combined with carbohydrates, almost
doubles the insulin response and increases the rate of glycogen synthesis by almost 30 percent.
After you complete your training session, your body acts as a sponge. It is ready to soak
up the nutrients it needs to replenish itself. At this time you should consume a meal that has
roughly a 4:1 (carbohydrate:protein) ratio. What that means is, for every 4 grams of
carbohydrates, it should contain 1 gram of protein.
Two hours after training you should consume another meal with the same 4:1
ratio. The window of opportunity opens up once more for your body to absorb the nutrients it
needs to quickly replenish what has been lost.
Step 3: Reduce muscle soreness

Although it is not possible to completely eliminate exercise-induced muscle damage, it
can be minimized. The harder you train and the more oxygen you take in, the greater the
generation of free radicals and the greater the potential for muscle damage. Free Radicals are
highly unstable molecules that can muscle damage. To counter the effects of free radicals, you
need to take in extra antioxidants such as vitamins A, C, and E, beta-carotene, and selenium.
The One Step Liquid Vitamin which is provided for you contains 25,000 IUs of vitamin A,
1,000 milligrams of vitamin C, and 400 IUs of vitamin E. In addition it also contains 200
micrograms of selenium. Great natural sources of vitamins A, C, and E can be found on the 3
Winning Steps Shopping List handout. These should be consumed with each meal.
Another way to aid in recovery and reducing muscle soreness is to stretch after your
training session. It has been shown that stretching after exercise can help prevent sore and stiff
muscles and aid in recovery
.Step
4: Rebuild muscle protein
Protein is a nutrient required for growth, maintenance, and repair of all cells and for the
production of enzymes and hormones. And because protein is an essential component of muscle
structure, sufficient amounts are required for recovery after exercise to ensure proper repair and
development of your muscle cells.
Research indicates that a strength and power athlete should consume up to 1.5-2.0 g/kg of
protein daily. However, you must remember that carbohydrates need to take in as well, and you
should consume up to 5.0-6.0 g/kg daily. Great sources of carbohydrates and protein can again
be found on the 3 Winning Steps Shopping List handout.
Conclusion
These four steps could be the difference in the in winning and losing games this fall. By
doing these simple steps we can become a physically dominate football team. How hard we
prepare now pays off in the fall. How committed are you to your teammates and the Newberry
College? Remember, somewhere out there someone is doing what it takes to make them better
today. Are you?
Hydration
Football players, especially during summer months need to pay special attention to remaining hydrated.
Dehydration negatively affects athletic performance, but worse, during hot and humid conditions, it can be
life-threatening.
Athletes need to drink water consistently throughout the day.

Lost weight from a football game or practice should be replaced with water and sports drinks.
Athletes should take the time during breaks in play to sip on water or a sports drink.
The color of an athletes urine is indicative of their hydration level it should be colorless.
If an athlete allows themselves to become thirsty, they are already dehydrated to the level that
cannot be overcome during that particular practice.
PERFORMANCE FUELING GUIDELINES

Although good eating habits cannot substitute for physical training and genetic endowment, proper daily
diet, training and game diet, plus appropriate supplemental choices are crucial for top-notch performance.
Performance eating together with targeted physical training will elevate athletic achievement to a new
level.
Just as top grade fuel is crucial to the performance of a sports car; good nutrition is the cornerstone to
optimal athletic training and performance. Inadequate nutrition leads to sub-optimal results.
THE BASICS
All major nutrients (carbohydrates, protein and fats), play a significant role in the performance diet for
base athletes.
Fad diets that propose the elimination of any food group are not reliable athletic choices.
The combination of carbohydrates and proteins together particularly enhance an athletes performance
and recovery.
Vitamins and minerals (found in a diet rich in lean and vegetable protein, whole grain carbohydrates,
fruit and vegetables) are essential in regulating an athletes energy, growth and repair processes. One
multi-vitamin per day is also recommended.
Water is the most important supplement an athlete can take. Water is a major constituent of most of
the bodys cells, (muscles are 80% water). When an athlete fails to remain hydrated, energy levels, and
muscle strength/size are compromised.
Thirst is not a good indicator of adequate hydration levels. Athletes must plan to drink water frequently
throughout the day.
To maintain hydration levels, athletes need to be aware that salt- and caffeine-containing foods and
drinks encourage dehydration.
Sodas and high fat/high sodium (salt) fast food are not performance enhancing foods.
Most football players will benefit from eating small amounts frequently, rather than trying to obtain all
their calories in three major meals.
PERFORMANCE NUTRITION FOR NORTHWESTERN OKLAHOMA STATE UNIVERSITY

ATHLETES
Carbohydrates
Fruits
Vegetables
Lean
Protein
Water
RANGERS FOOD CHOICES

Carbohydrates, Fruit and Vegetables
Every meal and snack should contain carbohydrates.
Approximately one half of the food on your plate should consist of carbohydrates.
Two thirds of your plate should consist of carbohydrates and vegetables.
Immediately after training or playing, eat a high carbohydrate snack that is easy to digest. This will
ensure that your energy stores are rapidly replaced.
Drink an energy drink during training/playing to maintain energy levels.
Remember that many fruits and vegetables are good sources of carbohydrate.
Beans and legumes such as black beans and split peas are excellent protein sources while providing a
good source of carbohydrate.
Carbohydrates: choices for everyday diet. These foods supply the body with a long-lasting, consistent
source of energy.
Whole WheatPasta
Rice
Bread
Pita
Tortillas
English muffins
Bagels
Unsweetened cereals
Vegetables
Cucumbers
Broccoli
Spinach / collard greens
Mushrooms
Romaine lettuce
Tomatoes
Beans/Peas
Starchy Vegetables
Dried beans and peas
Squash and zucchini
Black beans
Eggplant
Kidney beans
Corn
Garbanzo beans (chickpeas)
Carrots
Lentils
Green beans and peas
Potatoes with skin
Fruit
Apples
Bananas
Grapes
Nectarines / peaches
Oranges / grapefruit
Peaches
Plums
Special Carbohydrates
Typically, high glycemic carbohydrates (i.e. those that are absorbed into the blood very rapidly) should
be avoided. This is because they do not provide lasting energy.
They should especially be avoided right before activity / training / match since they may cause a rapid
depletion in blood sugar levels due to the response of insulin.
However, in situations where it is essential to quickly increase blood sugar levels for the purpose of restocking muscle energy stores, these carbohydrate sources can be particularly useful.
As soon after training / playing as possible, and certainly within 30 minutes, consumption of
these foods may help recovery by restoring used energy levels.
Carbohydrates to replace used
energy stores within 30 minutes
of activity
Animal crackers
Dried fruits
French bread
Plain bagel
Pretzels
Energy bars
Apple sauce (sweetened)

Fruit in syrup
Cereal bars
Cereal
Mashed potatoes
White rice
Orange juice
Juices
Recovery shakes and drinks
Infrequent Carbohydrates, Fruits and Vegetables
The following foods, although part of the carbohydrate, fruit and vegetable families, are not the best
habitual choices for football performance.
Athletes concerned about body composition (i.e. wanting to reduce fat, or prevent fat gain), and
lowering or maintaining body weight, need to eliminate these foods from their diet, or at least eat them
very infrequently.
Most of these carbohydrate choices are loaded with fat, which is essential in the diet, but can be
obtained more healthfully from cooking in vegetable oils (canola and olive oil), nuts, and dairy and meat
products!
Breads etc.
Biscuits
Cinnamon rolls
Coffee cake
Croissants
Danish pastries
Doughnuts
Pies
Vegetables
Fruits
Corn chips
Onion rings
Fried potatoes (French fries)
Vegetables canned in brine (salt)
Vegetables cooked in butter
Vegetables in hollandaise or
other creamy sauce
Coconut (in large quantities)

Fruit fritters
Fruit canned in syrup
Fruit juices (check label for
sugar content)
Lean Proteins
Proteins are essential for building and repair of the bodys cells.
Athletes have higher protein needs than the general public because of the constant repair and building
of tissues.
Athlete protein requirements are approximately 1 gram of protein per pound of body weight. This is
more than double the regular requirement, and is at the upper limit of the range cited by various sports
studies.
Because of the volume of food (calories) an athlete needs to consume to meet energy levels, most
athletes can usually meet their protein needs through food choices if they eat a balanced diet.
The vegetarian athlete needs to pay special attention to protein choices to ensure a balanced intake of
all amino acids (the building blocks of protein).
Although this section deals with common lean protein choices, it should be remembered that protein is
actually found in many other foods (breads for example) just in smaller quantities.
Protein intake should be spread throughout the day.
Proteins: choices for everyday diet. These are lower fat high quality protein choices.
Meat
choose baked, roasted,
grilled, broiled, poached
Chicken (white best)
Turkey (white best)
Lean roast beef
85% lean meats
Trimmed pork chops
Fish
Lean baked ham
Canned tuna - in water
Dairy
choose 1-2% fat, lowfat or
non-fat
Milk
Dried milk
Yogurt
Cheese
Egg whites
Egg substitute
Vegetarian
Dried beans and peas
Lentils
Black beans
Kidney beans
Chick peas
Peanut butter (red. fat)
Infrequent Protein Choices

Athletes concerned about body composition (i.e. wanting to reduce fat, or prevent fat gain), and
lowering body weight, need to eat these foods infrequently.
Meat
Dark chicken or turkey
Poultry with skin
Breaded meats
Hot dogs
Bacon
Sausage
Any fried meat/fish
Processed meats
Dairy
Whole milk
Whole eggs
Regular yogurt
Regular cheese
Butter
How To Set Strength Goals based on the index below.
Goal Setting:
Example based off of a 300 lb. Lift.
1.
97%
Poor Effort
291
2.
100%
Average Effort
300
3.
103%
Good Effort
309
4.
105%
Great Effort
315
5.
107%
Committed Effort
321
6.
110%
Championship Effort =
330
To determine what level of goals you would want to set for yourself, just multiply the
percentage times the max.
Example =
1.10% x 300 = 330

1.07% x 300 = 321
1.05% x 300 = 315
1.03% x 300 = 309
1.00% x 300 = 300
0.97% x 300 = 291
BACK SQUAT
PLACE BAR ON THE UPPER PART OF THE BACK/TRAP AREA
FIND A GRIP COMFORTABLE TO YOU, USUALLY SLIGHTLY
WIDER THAN SHOULDER WIDTH
HEAD SHOULD BE UP, BACK FLAT, FEET SHOULDER WIDTH
APART, AND EYES LOOKING SLIGHTLY UPWARD
LIFT BAR OFF OF RACK HOLDING CHEST UP AND OUT (FULL OF
AIR)
MAINTAIN VERTICAL BODY POSITION
SLOWLY LOWER HIPS UNTIL TOPS OF THIGHS ARE PARALLEL
TO FLOOR
DO NOT BOUNCE
SLOWLY RAISE BAR BY DRIVING FEET INTO FLOOR USING THE
HIPS AND THIGHS
KEEP KNEES ALIGNED OVER THE FEET, KNEES SHOULD NEVER
BE OVER THE TOES
TIGHTEN ABDOMINAL MUSCLES FIRMLY AGAINST WEIGHT
BELT
INHALE DOWN EXHALE UP
ALWAYS USE SPOTTER
Front Squat v Back Squat
BENCH PRESS
LIE FACE UP ON A BENCH

POSITION FEET FLAT ON FLOOR
HEAD, SHOULDERS, BUTTOCKS SHOULD BE FLAT ON BENCH
EYES SHOULD BE BELOW THE BAR
GRASP BAR WITH A GRIP SLIGHTLY PAST SHOULDER WIDTH
MOVE BAR OFF RACK
LOWER THE BAR SLOWLY ABOUT 1 INCH BELOW NIPPLES
MAINTAIN BODY POSITION ON BENCH WITH FEET ON FLOOR
DO NOT ARCH BACK OR RAISE BUTTOCKS OFF BENCH
KEEP WRISTS STRAIGHT, AND ELBOWS IN AS THE BAR LOWERS
PUSH THE BAR IN A CONTROLLED MANNER TO FULL ELBOW
EXTENTION
TIGHTEN ABDOMINAL MUSCLES
DO NOT ARCH BACK
INHALE DOWN EXHALE UP
ALWAYS USE SPOTTER
POWER CLEAN
STANCE:
Step under bar with feet hip width apart, and bar almost touching shins. Grip bar with hands
slightly wider than shoulder width, wrist curled under the bar, elbows pointing out to the end of
the bar, and arms straight. Keeping feet flat, bend hips and knees to a position of chest-overknees-over-toes. Shoulders are slightly ahead of the bar. Bar should be over 1st shoelace. Back is
straight, abs tight, chest inflated with air, shoulder blades pinched together, and eyes focused
ahead. Remove all of the slack from the bar and your body before lifting weight from floor.
FIRST PULL:
The 1st. pull begins the instance the bar separates from the floor and ends above the knees.
Squeeze the bar off floor by extending the legs keeping back straight with chest and shoulders up.
The bar should almost touch the shins.
SCOOP:
Begins above the knees and ends at the power position or top 1/3 of thigh. As the bar moves
above the knees, the hips move forward and up as this occurs the knees move under the bar. and
shoulders move up and back.
2nd PULL EXPLOSION:

Begins at the top 1/3 of thigh and consists of a violent explosion. Jump straight up fully
extending hips, knees, and ankles; simultaneously violently shrugging the bar as shoulders move
up and back. Over exaggerate full extension and shrug. Toes stay in contact with floor.
RACK POSITION:
Quickly shift feet sideways to shoulder width; drop into a squat with a straight back and flat
feet on the floor. Elbows are rotated around the bar and into a racked position resembling a
front squat position.
RECOVERY:
Stand upright with bar. Exhale and safely return bar to floor and reset for next rep.
Name: ___________________________
Sport: ___________
Body Weight: ____________
Week 1/Day 1/Phase 1

Dynamic Warm-up
Hurdle Routine
Abdominal Training
20x_____ 20x_____ 20x_____20x_____ 20x_____
Power Clean Push Press
5x@ 52%_____ 5@55%_____ 5x@57%_____ 5x@60%_____
Bench Press/Max: _____
12x@40%___ 8x@50%___ 5x@60%___ 10x@65%___ 10x@67.5%___ 10x@70%___
Three Way Shoulder
12_____ 12_____ 12_____
Dips
15_____ 12_____ 10_____ 8_____
St. bar Triceps Ext.
12_____ 10_____ 8_____ 8_____ 6_____
Tricep Pressdown
15_____ 12_____ 10_____ 8_____ 8_____
St. Bar Curl
12_____ 10_____ 8_____ 8_____
Hammer Curl
12_____ 10_____ 8_____ 8_____
Range Of Motion Stretch (ROM) *static stretches*
________________________________________________________________________________________________________
Dynamic Warm-up
B-skip, C-skip, Backwards run, High Knee Carioca, A-skip
Abdominal Training
Hanging Leg Raises 4x25
Hang Clean/Max: _____
6x@45%___ 5x@55%___ 3x@65%___ 5x@75%___ 5x@77%___ 5x@80%___
Squat/Max: _____
10x@40%___ 8x@55%___ 10x@65%___ 10x@70% 10x@75%___
Lunge (Straight Bar)
15_____ 12_____ 10_____
Leg Curl or Glute Ham
12_____ 10_____ 8_____
Straight Leg Dead Lift
12_____ 10_____ 8_____
Lat Pull-Ups
15_____ 12_____ 10_____ 8_____
Calve Raise
25_____ 25_____
Range Of Motion Stretch (ROM)
________________________________________________________________________________________________________
Week1/Day 3/Phase 1
Dynamic Warm-up
Hurdle Routine
Abdominal Training
Weighted Abs 5x25_____
Hang Clean Push Press
5x@ 52%_____ 5@55%_____ 5x@57%_____ 5x@60%_____
Close Grip Bench/Max:____12x@40%___ 8x@50%___ 5x@55%___ 10x@57%___ 10x@60%___ 10x@62%___
DB Incline Bench
12_____ 10_____ 8_____
Standing Shoulder Press
12_____ 10_____ 8_____
Shrugs
12_____ 12_____ 12_____
EZ bar Triceps Ext.
12_____ 10_____ 8_____ 8_____
Tricep Pressdown
15_____ 12_____ 10____ 8_____
Bicep Curls (your choice)
15_____ 12_____10_____ 8_____ 8_____
________________________________________________________________________________________________________
Dynamic Warm-up
B-skip, C-skip, Backwards Run, High Knee Carioca, A-skip
Abdominal Training
Power Clean/Max: _____ 6x@45%___ 5x@55%___ 3x@65%___ 5x@75%___ 5x@77%___ 5x@80%___
Front Squat 60% 0f Squat 10x@40%___ 8x@55%___ 10x@65%___ 10x@70% 10x@75%___
Dead Lift
5_____ 5_____ 5_____
Bent Over Rows
10_____ 10_____ 10_____
Leg Curl
15_____ 12_____ 10_____
Glute Ham Raise
15_____ 15_____
Calve Raise
25_____ 25_____
Name: ___________________________
Sport: ___________

Dynamic Warm-up
Hurdle Routine
Abdominal Training
25x_____ 25x_____ 25x_____25x_____ 25x_____
PC-PP
5x@ 57%_____ 5@60%_____ 5x@62%_____ 5x@65%_____
12x@40%___ 8x@50%___ 5x@60%___ 8x@67%___ 8x@70%___ 8x@75%___
Front/Back Press
12_____ 12_____ 12_____
Dips
15_____ 12_____ 10_____ 8_____
12_____ 10_____ 8_____ 8_____ 6_____
Tricep Pressdown
15_____ 12_____ 10_____ 8_____ 8_____
St. Bar Curl
12_____ 10_____ 8_____ 8_____
Hammer Curl
12_____ 10_____ 8_____ 8_____
________________________________________________________________________________________________________
Dynamic Warm-up
Abdominal Training
6x@45%___ 5x@55%___ 3x@65%___ 5x@80%___ 5x@82%___ 5x@85%___
Squat/Max: _____
10x@40%___ 8x@55%___ 8x@65%___ 8x@70% 8x@75%___ 8x@80%___
15_____ 12_____ 10_____
12_____ 10_____ 8_____
12_____ 10_____ 8_____
Lat Pull-Ups
12_____ 12_____ 10_____ 10_____
Calve Raise
25_____ 25_____
________________________________________________________________________________________________________
Dynamic Warm-up
Hurdle Routine
Abdominal Training
HC-PP
5x@ 57%_____ 5@60%_____ 5x@62%_____ 5x@65%_____
CG Bench/Max:____
12x@40%___ 8x@50%___ 5x@60%___ 8x@60%___ 8x@62%___ 8x@67%___
DB Incline Bench
12_____ 10_____ 8_____
12_____ 10_____ 8_____
3 Way Shoulder
12_____ 12_____ 12_____
EZ bar Triceps Ext.
12_____ 10_____ 8_____ 8_____
Tricep Pressdown
15_____ 12_____ 10____ 8_____
15_____ 12_____10_____ 8_____ 8_____
________________________________________________________________________________________________________
Dynamic Warm-up
Abdominal Training
Front Squat 60% 0f Squat 10x@40%___ 8x@55%___ 8x@65%___ 8x@70% 8x@75%___ 8x@80%___
Dead Lift
5_____ 5_____ 5_____
One Arm DB Row
10_____ 10_____ 10_____
Leg Curl
15_____ 12_____ 10_____
Glute Ham Raise
15_____ 15_____
Calve Raise
25_____ 25_____
Name: ___________________________
Sport: ___________

Dynamic Warm-up
Hurdle Routine
Abdominal Training
30x_____ 30x_____ 30x_____30x_____ 30x_____
PC-PP
5x@ 62%_____ 5@65%_____ 5x@67%_____ 5x@70%_____
12x@47%___ 8x@50%___ 5x@57%___ 5x@70%___ 5x@72%___ 5x@77%__ 5x@82%__
BH Shoulder Press
12_____ 10_____ 10_____
Dips
15_____ 12_____ 10_____ 8_____
12_____ 10_____ 8_____ 8_____ 6_____
Tricep Pressdown
15_____ 12_____ 10_____ 8_____ 8_____
St. Bar Curl
12_____ 10_____ 8_____ 8_____
Hammer Curl
12_____ 10_____ 8_____ 8_____
________________________________________________________________________________________________________
Dynamic Warm-up
Abdominal Training
6x@47%___ 5x@57%___ 3x@67%___ 3x@87%___ 3x@90%___ 3x@92%___
Squat/Max: _____
10x@40%___ 8x@55%___ 5x@65%___ 6x@72% 6x@77%___ 6x@85%___
15_____ 12_____ 10_____
12_____ 10_____ 8_____
12_____ 10_____ 8_____
Lat Pulldown
15_____ 12_____ 10_____ 8_____
Calve Raise
25_____ 25_____
________________________________________________________________________________________________________
Dynamic Warm-up
Hurdle Routine
Abdominal Training
HC-PP
5x@ 62%_____ 5@65%_____ 5x@67%_____ 5x@70%_____
CG Bench/Max: ____
12x@47%___ 8x@50%___ 5x@57%___ 5x@60%___ 5x@67%___ 5x@70%___
5x@72%___
DB Incline Bench
12_____ 10_____ 8_____
12_____ 10_____ 8_____
3 Way Shoulder
12_____ 12_____ 12_____
EZ bar Triceps Ext.
12_____ 10_____ 8_____ 8_____
Tricep Pressdown
15_____ 12_____ 10____ 8_____
15_____ 12_____10_____ 8_____ 8_____
________________________________________________________________________________________________________
Dynamic Warm-up
Abdominal Training
Dead Lift
5_____ 5_____ 5_____
RG Bent-Over Row
10_____ 10_____ 10_____
Leg Curl
15_____ 12_____ 10_____
Glute Ham Raise
15_____ 15_____
Calve Raise
25_____ 25_____
Name: ___________________________
Sport: ___________

Dynamic Warm-up
Hurdle Routine
Abdominal Training
30x_____ 30x_____ 30x_____30x_____ 30x_____
PC-PP
3x@ 67%_____ 3@70%_____ 3x@72%_____ 3x@75%_____
12x@47%___ 8x@50%___ 5x@60%___ 5x@72%___ 5x@77%___ 5x@80%__ 5x@85%__
F/B Shoulder Press
10_____ 10_____ 10_____
Dips (Weighted)
15_____ 12_____ 10_____ 8_____
12_____ 10_____ 8_____ 6_____ 6_____
Tricep Pressdown
12_____ 10_____ 8_____ 6_____ 6_____
St. Bar Curl
12_____ 10_____ 8_____ 6_____ 6_____
Hammer Curl
12_____ 10_____ 8_____ 6_____ 6_____
________________________________________________________________________________________________________
Dynamic Warm-up
Abdominal Training
6x@50%___ 5x@62%___ 3x@75%___ 3x@87%___ 3x@90%___ 3x@92%___ 3x@95%___
Squat/Max: _____
10x@45%___ 8x@57%___ 5x@67%___ 5x@77% 5x@85%___ 5x@90%___
12_____ 10_____ 8_____
10_____ 8_____ 6_____ 6_____
10_____ 8_____ 6_____ 6_____
Lat Pull-Ups
12_____ 10_____ 10_____ 10_____
Calve Raise
20_____ 20_____ 20_____
________________________________________________________________________________________________________
Dynamic Warm-up
Hurdle Routine
Abdominal Training
HC-PP
3x@ 67%_____ 3@70%_____ 3x@72%_____ 3x@75%_____
CG Bench/Max: ____
12x@47%___ 8x@50%___ 5x@60%___ 5x@70%___ 5x@72%___ 5x@75%__ 5x@77%__
DB Incline Bench
10_____ 10_____ 8_____ 8_____
10_____ 10_____ 8_____ 8_____
3 Way Shoulder
10_____ 10_____ 10_____
EZ bar Triceps Ext.
10_____ 10_____ 8_____ 8_____
Tricep Pressdown
10_____ 10_____ 8____ 8_____
12_____ 10_____8_____ 8_____ 6_____
________________________________________________________________________________________________________
Dynamic Warm-up
Abdominal Training
Power Clean/Max: _____ 6x@50%___ 5x@62%___ 3x@75%___ 3x@87%___ 3x@90%___ 3x@92%___ 3x@95%___
Dead Lift
4_____ 4_____ 4_____ 4_____
Bent Over Row
8_____ 8_____ 8_____ 8_____
Leg Curl
10_____ 10_____ 10_____ 10_____
Glute Ham Raise
10_____ 10_____ 10_____ 10_____
Calve Raise
20_____ 20_____ 20_____
Name: ___________________________
Sport: ___________

Dynamic Warm-up
Hurdle Routine
Abdominal Training
30x_____ 30x_____ 30x_____30x_____ 30x_____
PC-PP
3x@ 72%_____ 3@75%_____ 3x@77%_____ 3x@80%_____
12x@50%___ 8x@55%___ 5x@60%___ 3x@77%___ 3x@82%___ 3x@85%__ 3x@87%__
BH Shoulder Press
10_____ 10____ 10_____
Dips (Weighted)
15_____ 12_____ 10_____ 8_____
12_____ 10_____ 8_____ 6_____ 6____
Tricep Pressdown
12_____ 10_____ 8_____ 6_____ 6____
St. Bar Curl
12_____ 10_____ 8_____ 6_____ 6____
Hammer Curl
12_____ 10_____ 8_____ 6_____ 6____
________________________________________________________________________________________________________
Dynamic Warm-up
Abdominal Training
6x@50%___ 5x@62%___ 3x@75%___ 2x@82%___ 2x@85%___ 2x@90%___ 2x@92%___
Squat/Max: _____
10x@45%___ 8x@57%___ 5x@67%___ 3x@77% 3x@92%___ 3x@95%___
12_____ 10_____ 8_____
10_____ 8_____ 6_____ 6_____
10_____ 8_____ 6_____ 6_____
RG Pull-Ups
12_____ 10_____ 8_____ 8_____
Calve Raise
20_____ 20_____ 20_____
________________________________________________________________________________________________________
Dynamic Warm-up
Hurdle Routine
Abdominal Training
HC-PP
3x@ 72%_____ 3@75%_____ 3x@77%_____ 3x@80%_____
CG Bench/Max: ____
12x@50%___ 8x@55%___ 5x@60%___ 3x@72%___ 3x@75%___ 3x@77%__ 3x@80%__
DB Incline Bench
10_____ 10_____ 8_____ 8_____
10_____ 10_____ 8_____ 8_____
3 Way Shoulder
10_____ 10_____ 10_____
EZ bar Triceps Ext.
10_____ 10_____ 8_____ 8_____
Tricep Pressdown
10_____ 10_____ 8____ 8_____
12_____ 10_____8_____ 8_____ 6_____
________________________________________________________________________________________________________
Dynamic Warm-up
Abdominal Training
Dead Lift
4_____ 4_____ 4_____ 4_____
Bent Over Row
8_____ 8_____ 8_____ 8_____
Leg Curl
10_____ 10_____ 10_____ 10_____
Glute Ham Raise
10_____ 10_____ 10_____ 10_____
Calve Raise
20_____ 20_____ 20_____
Name: ___________________________
Sport: ___________

Dynamic Warm-up
Hurdle Routine
Abdominal Training
30x_____ 30x_____ 30x_____30x_____ 30x_____
PP-PP
3x@ 77%_____ 3@80%_____ 3x@82%_____ 3x@85%_____
12x@50%___ 8x@55%___ 5x@60%___ 3x@80%___ 3x@85%___ 3x@87%__ 3x@87%__
F/B Shoulder Press
10_____ 10____ 10_____
Dips (Weighted)
15_____ 12_____ 10_____ 8_____
12_____ 10_____ 8_____ 6_____ 6____
Tricep Pressdown
12_____ 10_____ 8_____ 6_____ 6____
St. Bar Curl
12_____ 10_____ 8_____ 6_____ 6____
Hammer Curl
12_____ 10_____ 8_____ 6_____ 6____
________________________________________________________________________________________________________
Dynamic Warm-up
Abdominal Training
6x@50%___ 5x@62%___ 3x@75%___ 2x@85%___ 2x@87%___ 2x@95%___ 2x@97%___
Squat/Max: _____
10x@45%___ 8x@57%___ 5x@67%___ 2x@80% 2x@95%___ 2x@97%___
12_____ 10_____ 8_____
10_____ 8_____ 6_____ 6_____
10_____ 8_____ 6_____ 6_____
Lat Pulldown
12_____ 10_____ 8_____ 8_____
Calve Raise
20_____ 20_____ 20_____
________________________________________________________________________________________________________
Dynamic Warm-up
Hurdle Routine
Abdominal Training
HC-PP
3x@ 77%_____ 3@80%_____ 3x@82%_____ 3x@85%_____
CG Bench/Max: ____
12x@50%___ 8x@55%___ 5x@60%___ 3x@72%___ 3x@75%___ 3x@80%__ 3x@82%__
DB Incline Bench
10_____ 10_____ 8_____ 8_____
10_____ 10_____ 8_____ 8_____
3 Way Shoulder
10_____ 10_____ 10_____
EZ bar Triceps Ext.
10_____ 10_____ 8_____ 8_____
Tricep Pressdown
10_____ 10_____ 8____ 8_____
12_____ 10_____8_____ 8_____ 6_____
________________________________________________________________________________________________________
Dynamic Warm-up
Abdominal Training
Dead Lift
4_____ 4_____ 4_____ 4_____
Bent Over Row
8_____ 8_____ 8_____ 8_____
Leg Curl
10_____ 10_____ 10_____ 10_____
Glute Ham Raise
10_____ 10_____ 10_____ 10_____
Calve Raise
20_____ 20_____ 20_____
Name: ___________________________
Sport: ___________

Dynamic Warm-up
Hurdle Routine
Abdominal Training
30x_____ 30x_____ 30x_____30x_____ 30x_____
PC-PP
2x@ 82%_____ 2@85%_____ 2x@87%_____ 2x@90%_____
12x@52%___ 8x@57%___ 5x@62%___ 3x@82%___ 3x@87%___ 2x@90%__ 2x@92%__
BH Shoulder Press
8_____ 8_____ 8_____
Dips (Weighted)
10_____ 10_____ 8_____ 8_____
12_____ 10_____ 8_____ 8_____ 6_____
Tricep Pressdown
10_____ 10_____ 8_____ 8_____ 6_____
St. Bar Curl
8_____ 8_____ 8_____ 8_____
Hammer Curl
8_____ 8_____ 8_____ 8_____
________________________________________________________________________________________________________
Dynamic Warm-up
Abdominal Training
6x@50%___ 5x@62%___ 3x@75%___ 1x@85%___ 1x@87%___ 1x@95%___ 1x@100%__
Squat/Max: _____
10x@45%___ 8x@57%___ 5x@67%___ 2x@80% 2x@97%___ 2x@100%___
10_____ 10_____ 10_____
10_____ 10_____ 10_____
8_____ 8_____ 8_____
Lat Pulldown
10_____ 10_____ 10_____ 10_____
Calve Raise
15_____ 15_____ 15_____
________________________________________________________________________________________________________
Dynamic Warm-up
Hurdle Routine
Abdominal Training
HC-PP
2x@ 82%_____ 2@85%_____ 2x@87%_____ 2x@90%_____
CG Bench/Max: ____
12x@52%___ 8x@57%___ 5x@62%___ 3x@75%___ 3x@77%___ 2x@82%__ 2x@85%__
DB Incline Bench
8_____ 8_____ 6_____ 6_____
8_____ 8_____ 6_____ 6_____
3 Way Shoulder
8_____ 8_____ 8_____ 8_____
EZ bar Triceps Ext.
8_____ 8_____ 6_____ 6_____
Tricep Pressdown
8_____ 8_____ 6_____ 6_____
10_____ 10_____8_____ 8_____ 8_____
________________________________________________________________________________________________________
Week 7Day 4/Phase 3
Dynamic Warm-up
Abdominal Training
Power Clean/Max: _____ 6x@50%___ 5x@62%___ 3x@75%___ 1x@85%___ 1x@87%___ 1x@95%___ 1x@100%__
Dead Lift
3_____ 3_____ 3_____ 3_____
RG Bent Over Row
6_____ 6_____ 6_____ 6_____
Leg Curl
8_____ 8_____ 8_____ 8_____
Glute Ham Raise
8_____ 8_____ 8_____ 8_____
Calve Raise
15_____ 15_____ 15_____
Name: ___________________________
Sport: ___________

Dynamic Warm-up
Hurdle Routine
Abdominal Training
30x_____ 30x_____ 30x_____30x_____ 30x_____
PC-PP
2x@ 87%_____ 2@90%_____ 2x@92%_____ 2x@95%_____
12x@52%___ 8x@55%___ 5x@62%___ 3x@85%___ 3x@90%___ 2x@92%__ 2x@95%__
BH Shoulder Press
8_____ 8_____ 8_____
Dips (Weighted)
10_____ 10_____ 8_____ 8_____
12_____ 10_____ 8_____ 8_____ 6_____
Tricep Pressdown
10_____ 10_____ 8_____ 8_____ 6_____
St. Bar Curl
8_____ 8_____ 8_____ 8_____
Hammer Curl
8_____ 8_____ 8_____ 8_____
________________________________________________________________________________________________________
Dynamic Warm-up
Abdominal Training
6x@50%___ 5x@62%___ 3x@75%___ 1x@87%___ 1x@92%___ 1x@97%___1x@103%___
Squat/Max: _____
10x@45%___ 8x@60%___ 5x@70%___ 2x@82% 2x@97%___ 2x@103%___
10_____ 10_____ 10_____
10_____ 10_____ 10_____
8_____ 8_____ 8_____
Lat Pull-Ups
10_____ 10_____ 10_____ 10_____
Calve Raise
15_____ 15_____ 15_____
________________________________________________________________________________________________________
Dynamic Warm-up
Hurdle Routine
Abdominal Training
HC-PP
2x@ 87%_____ 2@90%_____ 2x@92%_____ 2x@95%_____
CG Bench/Max
12x@52%___ 8x@55%___ 5x@62%___ 3x@75%___ 3x@80%___ 2x@85%__ 2x@87%__
DB Incline Bench
8_____ 8_____ 6_____ 6_____
8_____ 8_____ 6_____ 6_____
3 Way Shoulder
8_____ 8_____ 8_____ 8_____
EZ bar Triceps Ext.
8_____ 8_____ 6_____ 6_____
Tricep Pressdown
8_____ 8_____ 6_____ 6_____
10_____ 10_____8_____ 8_____ 8_____
________________________________________________________________________________________________________
Dynamic Warm-up
Abdominal Training
Power Clean/Max: _____ 6x@50%___ 5x@62%___ 3x@75%___ 1x@87%___ 1x@92%___ 1x@97%___1x@103%___
Dead Lift
3_____ 3_____ 3_____ 3_____
Bent Over Row
6_____ 6_____ 6_____ 6_____
Leg Curl
8_____ 8_____ 8_____ 8_____
Glute Ham Raise
8_____ 8_____ 8_____ 8_____
Calve Raise
15_____ 15_____ 15_____
Name: ___________________________
Dynamic Warm-up
Abdominal Training
PC-PP
Sport: ___________
Hurdle Routine
30x_____ 30x_____ 30x_____30x_____ 30x_____
2x@ 92%_____ 2@95%_____ 2x@97%_____ 2x@100%_____
12x@55%___ 8x@60%___ 5x@65%___ 3x@85%___ 3x@90%___ 2x@95%__
2x@97%__2@100%
F/B Shoulder Press
8_____ 8_____ 8_____
Dips (Weighted)
10_____ 10_____ 8_____ 8_____
12_____ 10_____ 8_____ 8_____ 6_____
Tricep Pressdown
10_____ 10_____ 8_____ 8_____ 6_____
St. Bar Curl
8_____ 8_____ 8_____ 8_____
Hammer Curl
8_____ 8_____ 8_____ 8_____
________________________________________________________________________________________________________
Dynamic Warm-up
Abdominal Training
6x@45%___ 5x@55%___ 3x@65%___ 5x@80%___ 5x@82%___ 5x@85%___
Squat/Max: _____
10x@45%___ 8x@60%___ 5x@70%___ 1x@82% 1x@97%___ 1x@105%___
10_____ 10_____ 10_____
10_____ 10_____ 10_____
8_____ 8_____ 8_____
Lat Pulldown
10_____ 10_____ 10_____ 10_____
Calve Raise
15_____ 15_____ 15_____
________________________________________________________________________________________________________
Dynamic Warm-up
Hurdle Routine
Abdominal Training
HC-PP
2x@ 92%_____ 2@95%_____ 2x@97%_____ 2x@100%_____
CG Bench/Max: ____
12x@55%___ 8x@60%___ 5x@65%___ 3x@77%___ 3x@82%___ 2x@87%__
2x@90%__2@92%
DB Incline Bench
8_____ 8_____ 6_____ 6_____
8_____ 8_____ 6_____ 6_____
3 Way Shoulder
8_____ 8_____ 8_____ 8_____
EZ bar Triceps Ext.
8_____ 8_____ 6_____ 6_____
Tricep Pressdown
8_____ 8_____ 6_____ 6_____
10_____ 10_____8_____ 8_____ 8_____
________________________________________________________________________________________________________
Dynamic Warm-up
Abdominal Training
Dead Lift
3_____ 3_____ 3_____ 3_____
RG Bent Over Row
6_____ 6_____ 6_____ 6_____
Leg Curl
8_____ 8_____ 8_____ 8_____
Glute Ham Raise
8_____ 8_____ 8_____ 8_____
Calve Raise
15_____ 15_____ 15____
Name: ___________________________
Dynamic Warm-up
Abdominal Training
PC-PP
Sport: ___________
Hurdle Routine
30x_____ 30x_____ 30x_____30x_____ 30x_____
5x@ 62%_____ 5@65%_____ 5x@67%_____ 5x@70%_____
12x@55%___ 8x@60%___ 5x@65%___ 3x@85%___ 2x@92%___ 2x@97%____
2x@100%__ 2@103%_____
BH Shoulder Press
12_____ 12_____ 12_____
Dips (Weighted)
15_____ 12_____ 10_____ 8_____
12_____ 10_____ 8_____ 8_____ 6_____
Tricep Pressdown
15_____ 12_____ 10_____ 8_____ 8_____
St. Bar Curl
12_____ 10_____ 8_____ 8_____
Hammer Curl
12_____ 10_____ 8_____ 8_____
________________________________________________________________________________________________________
Dynamic Warm-up
Abdominal Training
6x@47%___ 5x@57%___ 3x@67%___ 3x@87%___ 3x@90%___ 3x@92%___
Squat/Max: _____
10x@45%___ 8x@57%___ 5x@67%___ 5x@77% 5x@85%___ 5x@90%___
15_____ 12_____ 10_____
12_____ 10_____ 8_____
12_____ 10_____ 8_____
Lat Pull-Ups
12_____ 12_____ 10_____ 8_____
Calve Raise
25_____ 25_____
________________________________________________________________________________________________________
Dynamic Warm-up
Hurdle Routine
Abdominal Training
HC-PP
5x@ 62%_____ 5@65%_____ 5x@67%_____ 5x@70%_____
CG Bench/Max: ____
12x@55%___ 8x@60%___ 5x@65%___ 3x@80%___ 2x@85%___ 2x@87%____
2x@92%__ 2@95%_____
DB Incline Bench
12_____ 10_____ 8_____
12_____ 10_____ 8_____
3 Way Shoulder
12_____ 12_____ 12_____
EZ bar Triceps Ext.
12_____ 10_____ 8_____ 8_____
Tricep Pressdown
15_____ 12_____ 10____ 8_____
15_____ 12_____10_____ 8_____ 8_____
________________________________________________________________________________________________________
Dynamic Warm-up
Abdominal Training
Dead Lift
5_____ 5_____ 5_____
RG Bent Over Row
10_____ 10_____ 10_____
Leg Curl
15_____ 12_____ 10_____
Glute Ham Raise
15_____ 15_____
Calve Raise
25_____ 25_____
Name: ___________________________
Sport: ___________

Dynamic Warm-up
Abdominal Training
PC-PP
Hurdle Routine
30x_____ 30x_____ 30x_____30x_____ 30x_____
3x@ 67%_____ 3@70%_____ 3x@72%_____ 3x@75%_____
12x@57%___ 8x@50%___ 5x@67%___ 3x@87%___ 2x@95%___ 1x@100%___
1x@103%____ 1@105%_____
F/B Shoulder Press
12_____ 12_____ 12_____
Dips (Weighted)
15_____ 12_____ 10_____ 8_____
12_____ 10_____ 8_____ 8_____ 6_____
Tricep Pressdown
15_____ 12_____ 10_____ 8_____ 8_____
St. Bar Curl
12_____ 10_____ 8_____ 8_____
Hammer Curl
12_____ 10_____ 8_____ 8_____
________________________________________________________________________________________________________
Dynamic Warm-up
Abdominal Training
6x@50%___ 5x@62%___ 3x@75%___ 1x@90%___ 1x@95%___
1x@100%___1x@105%___
Squat/Max: _____
10x@47%___ 8x@60%___ 5x@70%___ 2x@82% 1x@97%___ 1x@103%___ 1x@107%___
15_____ 12_____ 10_____
12_____ 10_____ 8_____
12_____ 10_____ 8_____
Lat Pull-Ups
15_____ 12_____ 10_____ 8_____
Calve Raise
25_____ 25_____
________________________________________________________________________________________________________
Dynamic Warm-up
Hurdle Routine
Abdominal Training
HC-PP
3x@ 67%_____ 3@70%_____ 3x@72%_____ 3x@75%_____
CG Bench/Max: ____
12x@57%___ 8x@50%___ 5x@67%___ 3x@82%___ 2x@85%___ 1x@90%___
1x@95%____ 1@97%_____
DB Incline Bench
12_____ 10_____ 8_____
12_____ 10_____ 8_____
3 Way Shoulder
12_____ 12_____ 12_____
EZ bar Triceps Ext.
12_____ 10_____ 8_____ 8_____
Tricep Pressdown
15_____ 12_____ 10____ 8_____
15_____ 12_____10_____ 8_____ 8_____
________________________________________________________________________________________________________
Dynamic Warm-up
Abdominal Training
Power Clean/Max: _____ 6x@50%___ 5x@62%___ 3x@75%___ 1x@90%___ 1x@95%___
1x@100%___1x@105%___
Front Squat 60% 0f Squat 10x@47%___ 8x@60%___ 5x@70%___ 2x@82% 1x@97%___ 1x@103%___ 1x@107%___
Dead Lift
5_____ 5_____ 5_____
Bent OverRow
10_____ 10_____ 10_____
Leg Curl
15_____ 12_____ 10_____
Glute Ham Raise
15_____ 15_____
Calve Raise
25_____ 25_____
Name: ___________________________
Dynamic Warm-up
Abdominal Training
PC-PP
Sport: ___________
Hurdle Routine
30x_____ 30x_____ 30x_____30x_____ 30x_____
3x@ 77%_____ 3@80%_____ 3x@82%_____ 3x@85%_____
12x@57%___ 8x@62%___ 5x@67%___ 3x@87%___ 2x@95%___ 1x@100%_____
1x@105%_______1@107%_____
BH Shoulder Press
12_____ 12_____ 12_____
Dips (Weighted)
15_____ 12_____ 10_____ 8_____
12_____ 10_____ 8_____ 8_____ 6_____
Tricep Pressdown
15_____ 12_____ 10_____ 8_____ 8_____
St. Bar Curl
12_____ 10_____ 8_____ 8_____
Hammer Curl
12_____ 10_____ 8_____ 8_____
________________________________________________________________________________________________________
Dynamic Warm-up
Abdominal Training
6x@50%___ 5x@62%___ 3x@75%___ 1x@90%___ 1x@95%___ 1x@100%___1x@107%__
Squat/Max: _____
10x@40%___ 8x@55%___ 5x@65%___ 6x@72% 6x@77%___ 6x@85%___
15_____ 12_____ 10_____
12_____ 10_____ 8_____
12_____ 10_____ 8_____
Lat Pulldown
15_____ 12_____ 10_____ 8_____
Calve Raise
25_____ 25_____
________________________________________________________________________________________________________
Dynamic Warm-up
Hurdle Routine
Abdominal Training
HC-PP
3x@ 77%_____ 3@80%_____ 3x@82%_____ 3x@85%_____
CG Bench/Max: ____
12x@57%___ 8x@62%___ 5x@67%___ 3x@87%___ 2x@90%___ 1x@95%_____
1x@97%_______1@100%_____
DB Incline Bench
12_____ 10_____ 8_____
12_____ 10_____ 8_____
3 Way Shoulder
12_____ 12_____ 12_____
EZ bar Triceps Ext.
12_____ 10_____ 8_____ 8_____
Tricep Pressdown
15_____ 12_____ 10____ 8_____
15_____ 12_____10_____ 8_____ 8_____
________________________________________________________________________________________________________
Dynamic Warm-up
Abdominal Training
Power Clean/Max: _____ 6x@50%___ 5x@62%___ 3x@75%___ 1x@90%___ 1x@95%___ 1x@100%___1x@107%__
Dead Lift
5_____ 5_____ 5_____
RG Bent Over Row
10_____ 10_____ 10_____
Leg Curl
15_____ 12_____ 10_____
Glute Ham Raise
15_____ 15_____
Calve Raise
25_____ 25_____

2013 Nwosu Summer Lift

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2013 Nwosu Summer Lift

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Northwestern Oklahoma State Athletics - Weight Room

Coach R. Alex Haynes

STRENGTH TRAINING &

Be Consistent! Once a training session is missed it cannot be

HOW DO I DEVELOP MYSELF INTO A CHAMPIONSHIP CALIBER ATHLETE?

1. TRAINING WITH WEIGHTS:

4. EAT AROUND THE CLOCK:

5. REST AND RECOVERY:

Step 1: Restore Fluids

Step 2: Replenish Glycogen

Step 3: Reduce muscle soreness

4: Rebuild muscle protein

Athletes need to drink water consistently throughout the day.

PERFORMANCE FUELING GUIDELINES

PERFORMANCE NUTRITION FOR NORTHWESTERN OKLAHOMA STATE UNIVERSITY

RANGERS FOOD CHOICES

Apple sauce (sweetened)

Coconut (in large quantities)

Infrequent Protein Choices

How To Set Strength Goals based on the index below.

Example based off of a 300 lb. Lift.

1.10% x 300 = 330

LIE FACE UP ON A BENCH

2nd PULL EXPLOSION:

Body Weight: ____________

Week 1/Day 1/Phase 1

Body Weight: ____________

Week 2/Day 1/Phase 1

Body Weight: ____________

Week 3/Day 1/Phase 1

Body Weight: ____________

Week 4/Day 1/Phase 2

Body Weight: ____________

Week 5/Day 1/Phase 2

Body Weight: ____________

Week 6/Day 1/Phase 2

Body Weight: ____________

Week 7/Day 1/Phase 3

Body Weight: ____________

Week 8/Day 1/Phase 3

Body Weight: ____________

Body Weight: ____________

Body Weight: ____________

Week 11/Day 1/Phase 4

Body Weight: ____________

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