OFF SEASON CONDITIONING

There are two different lifting schedules (SEE CHART BELOW): Low percentage and High percentage

1.  Low percentage work outs consist of a high number of reps at a low percentage of your max.

          - The purpose of this is to build endurance in the muscle.

           - We start our season off with this type of work out.

2.  High percentage work outs consist of a low number reps at a high percentage of your max.

          - The purpose of this is to build strength and mass

WHAT SHOULD I BE DOING IN THE OFF SEASON???????????????

1. Stretched twice a day for 30 minutes, holding each stretch for 30 seconds

2. Lift weights 2-4 times a week (SEE WORKOUT SHEETS)

3. 10-20 minute ab workout everyday  (MARQUETTES or other core abdominal routines)

4. Run about 20 miles a week (More for distance runners)

5. Eat healthy (no soda, very little junk food, lots of protein)

6. Drink lots of water (I drink at least a gallon a day)

7. Get enough Sleep (try to get at least 7-8 hours a night) – This is often the cause of poor performance!!!!  Your body must heal!

DAY 1

DAY 2

DAY 3

LIFT

Throwers

Jumpers/Sprinters

Middle/Long Distance

NEW TO LIFTING

Throwers

Jumpers/Sprinters

Middle/Long Distance

NEW TO LIFTING

Throwers

Jumpers/Sprinters

Middle/Long Distance

NEW TO LIFTING

Inclined Dumbell Press

6 sets 15 @ 70%

3 sets10 @ 85%- 90%

3x10

3x10

3 sets10 @ 85%- 90%

3x10

Inclined Dumbell Press

Bench

6 sets 15 @ 70%

3 sets10 @ 85%- 90%

3x10

3 x 12 (Low Weight)

6 sets 15 @ 70%

3x10

3 x 12 (Low Weight)

3x10

3 x 12 (Low Weight)

Bench

Bench Flys

3 sets10 @ 85%- 90%

3 sets10 @ 85%- 90%

Bench Flys

Inclined Bench

6 sets 15 @ 70%

3 x 12 (Low Weight)

3 sets10 @ 85%- 90%

3 x 12 (Low Weight)

6 sets 15 @ 70%

3 x 12 (Low Weight)

Inclined Bench

Military Press

3 sets10 @ 85%- 90%

3x10

6 sets 15 @ 70%

3x10

6 sets 15 @ 70%

3 sets10 @ 85%- 90%

3x10

Military Press

Curls

6 sets 15 @ 70%

3 sets 15 @ 70%

3x10

3x10

6 sets 15 @ 70%

3 sets 15 @ 70%

3x10

Curls

Tricep Dip

3x10

3x10

3x10

Tricep Dip

Upright Rows

5 sets 6 @ 80%

Upright Rows

French Press

French Press

Shrugs

5 sets 5 @ 85%- 90%

5 sets 5 @ 85%- 90%

Shrugs

T-bar

6 sets 15 @ 70%

3 sets 15 @ 60%

T-bar

pull ups

3 X 10

3 X 10

3x10

3 X 10

pull ups

Standing Alt Dumbbell Curl

Standing Alt Dumbbell Curl

Lat pull downs

6 sets 15 @ 70%

6 sets 15 @ 70%

3 sets 15 @ 60%

Lat pull downs

Clean & Jerk

3 sets 15 @ 70%

3x10

Clean & Jerk

Squat

3 sets 15 @ 70%

3x10

3 sets 15 @ 70%

3x10

Squat

One-legged Squats

3x10

3x10

3x10

One-legged Squats

Leg Press

3x10

3 x 12 (Low Weight)

3x10

3x10

3 x 12 (Low Weight)

3x10

3 x 12 (Low Weight)

Leg Press

Calf raises

3 sets 15 @ 70%

3 x 15

3x10

3 x 12 (Low Weight)

3x10

3 x 12 (Low Weight)

3 sets 15 @ 70%

3 x 15

3x10

3 x 12 (Low Weight)

 Calf raises

Lunges

3 sets 15

Lunges

Low step ups

Low step ups

Abdomenal Workout

50

50

50

50

50

50

50

50

50

Abdomenal Workout