Monday, November 14, 2011

November 14, 2011

Here is the next round of programming.  We have a number of individuals now following programming and staring to make gains in all areas.  Remember not to just cast Conquest aside because we are at your local high school.  The programs are effective for whatever it is you seek as a goal.  Training does not differ from athletes to regular individuals in kind....only in intensity.  Everyone has the ability to be an athlete and the tools are right in front of you.

Program 1 - Tabata Routine (Repeat Program from September Start / Check your numbers and look at your progress)
Day 1- Push Up/Sit Up/DB Overhead Press (10/15)/Plate Raise
Day 2 - Air Squat/Lunge/Back Extension/Box Jump (14/20)
Day 3 - Ring Row/Flag Pole Raise/Burpee/Side Lunge
Day 4 - 10 meter shuttle/Dips/Double Skips/Sit Under

Program 2 - Strength - Week 1
Day 1 Upper 1
Day 2 Lower 1
Day 3 OFF
Day 4 Upper 2
Day 5 Lower 2
Day 6 Sprint work
- Week 1 20 Minutes 50 m sprint 50 m walk
- Week 2 20 Minutes 75 m sprint 75 m jog
- Week 3 20 minutes 100 m sprint 100 m jog
Day 7 OFF

Upper One
A1 Incline Dumbbell Press 3x8-10 (3,1,2,1)
A2 Straight Barbell Curls 3x6-10 (2,1,1,1)
B1 1 ¼ Flat Flies 3x6-8 (3,1,2,1)
B2 Mid Back Shrug 3x6-8
C1 StandingOne Arm Barbell Press 3x4-6 (3,1,2,1)
C2 Cross Body Hammer Curls 3x6-8 (2,1,1,1)
D1 One Arm Dumbbell Rows 3x8-10 (3,1,1,1)
Lower One
A1 Olympic High Bar Squats with varying foot width 4x6-8 (3,1,1,1)
B1 Step Back Lunges 3x8-10
B2 Glute/Ham Raise 3x4-6 (5,1,1,1)
C1 Seated Calf Raise 4x10-15 (3,2,3,2)
Upper Two
A1 Single Arm Overhead Rope Tricep Extension 3x8-10 (3,1,2,1)
A2 Shoulder Side Lateral Raise 3x6-8
B1 Dips 4x8-10 (3,1,1,1)
B2 Cuban Press 4x10-12
C1 Shrugs 5x8-10 (3,3,1,3)
Lower Two
A1 Narrow Stance Leg Press feet High on Platform 5x10-12 (3,1,2,1) (80%)
B1 Stiff Leg Deadlifts3x6-8 (4,1,3,1)
B2 Peaderson step ups (6” step) 3x10-12 (3,1,2,1) - Focus on not letting knee dive in
C1 Snatch Grip Deadlifts 5x6-8 (3,1,3,1)

Program 3 - Conquest
A.  100 Double Unders for Time
B.  Back Squat Max 1 RM
     Overhead Press Max 1 RM
C. 15 Rounds for Time
2 Burpee Box Jumps 14/20
5 Air Squats