HOME OF THE WATERTOWN RED & BLACK EST:1896: 2009 Workout Program
Wednesday, April 8What It Takes To Make Champions
•Physical activity and exercise have the potential for serious injury.
•The information contained in the following pages is not intended as a personal prescription.
•It is recommended to see a physician before starting an exercise program or modifying your
diet.
•Anyone experiencing pain as a result of activity should seek the advice of a qualified medical
professional.
•The creators of this information will not take responsibility for any and all injuries related to
the information contained or referenced within it.
It does pay to warm up!
Warm-up Benefits
•Rehearsal of movement
•Elevation of body temperature
-Increase dissociation of oxygen from hemoglobin and myoglobin
-Lowering of activation energy rates of metabolic chemical reactions
-Increase muscle blood flow
-Reduction in muscle viscosity
-Increase sensitivity of nerve receptors
-Increase speed of nervous impulses
•Reduces incidence and likelihood of musculoskeletal injuries
•Supplies adequate blood flow to heart
-Warm up of two minutes prior to sudden exertion can decrease relative
myocardial hypoxia and decrease blood pressure during exercise.
-Warm up may precede strenuous exercise by as much as 10 to 15 minutes and
still decreased arrhythmias indicative of inadequate oxygen to the heart.
Set goals and push your limits!
Principles of Training
•Specificity
-Specific activities elicit specific adaptations creating specific training effects
•Reversibility
-If training ceases, strength and endurance diminishes
•Progression
-Gradual increase in "work" over a period of training
«Overload
-Strength and endurance will increase only if muscles and the cardiovascular
system are systematically subjected to workloads greater than those to which
they are accustomed!
Phase I - Hypertrophy (Endurance)
(January 09 - March 09)
Monday - Legs/Dynamic Flexibility Workout
1 Straight-Leg March
2 Hip Rotation Walk
3 Butt Kickers
4 Knee Hugs
5 High-Knee Skips
6 Ankle Bounds Forward
7 Ankle Bounds Backward
8 Lateral Slides
9 Lateral Bounds
10 Walking Lunges
3 Sets:
Hip Abductors 15x 15x 15x
Hip Adductors 15x 15x 15x
Leg Press 12x 12x 12x
(feet low) (feet middle) (feet high)
Tuesday - Chest & Back 3 Sets:
Alt. w/ Bent-over Barbell Rows 15 x 12 x 10x
Incline Dumbbell Press 15 x 12 x 10x
3 Sets:
Alt. w/ Reverse-grip Lat Pulldown 15 x 12 x 10x
Flat Bench Press 15 x 12 x 10x
Wednesday - Delts & Arms 2 Sets:
Perform in Lateral Raise 15 x 15 x
Sequence Front Raise 15 x 15 x
Bent-over Rear Delt Flyes 15 x 15 x
Upright Rows 15 x 15 x
3 Sets:
Shrugs 15x 15x 15x
3 Sets:
Alt. w/ Barbell Curls 15 x 12 x 10x
Pull-over/Press 15 x 12 x 10x
Thursday - Cardio 1.5hr (B-ball, raquet ball, etc…)
Friday - Legs 3 Sets:
Alt. w/ Stiff-Leg Dead lifts 20 x 15 x 12 x
Squats 20 x 15 x 12 x
3 Sets:
Alt. w/ Prone Hamstring Curls 12 x 12 x 12 x
Squat Jumps 20 x 20 x 20 x
Abs 3 times per week Date/Times:
Crunches
Russian Twists w/ Medicine Ball
Med ball throws
Russian Twists throws
Phase II - Strength
(March 09 - Mid April 09)
Monday 3 Sets:
Hang Cleans 8x 8x 8x
Squats 8x 8x 8x
Stiff-leg Deadlifts 8x 8x 8x
Backward Lunges 8x 8x 8x
Tuesday 3 Sets:
Flat Bench 8x 8x 8x
Incline Dumbbell Press 8x 8x 8x
Standing Military Press 8x 8x 8x
Dips 8x 8x 8x
Wednesday- Ladder, Cones, etc…
Thursday
Dynamic Flex Workout
1 Straight-Leg March
2 Hip Rotation Walk
3 Butt Kickers
4 Knee Hugs
5 High-Knee Skips
6 Ankle Bounds Forward
7 Ankle Bounds Backward
8 Lateral Slides
9 Lateral Bounds
10 Walking Lunges
3 Sets:
Hip Abductors 12x 12x 12x
Hip Adductors 12x 12x 12x
Leg Press 8x 8x 8x
(feet low) (feet middle) (feet high)
Friday 3 Sets:
Power Cleans 8x 8x 8x
Deadlifts 8x 8x 8x
Pull Ups 8x 8x 8x
Seated Rows 8x 8x 8x
Abs 3 times per week Date/Times:
Crunches
Russian Twists w/ Medicine Ball
Med ball throws
Russian Twists throws
Phase III - Power
(Mid April 09- In Season)
Monday
Hang Cleans 3x 3x 3x 3x
Squats 3x 3x 3x 3x
Bench Press 3x 3x 3x 3x
Tuesday-Cond.
Dynamic Flex, Ladder, Cone, Reaction Drills
notes:
Wednesday
Stiff Leg Deadlifts 3-4x 3-4x 3-4x 3-4x
Standing Mil Press 3-4x 3-4x 3-4x 3-4x
Rows 5x 5x 5x
Thursday-Cond.
Dynamic Flex, Ladder, Cone, Reaction Drills
notes:
Friday
Walking Lunges Set #1x Set #2x Set #3x Set #4x
Shrugs (Power) 8x 8x 8x
Incline Bench 3-4x 3-4x 3-4x 3-4x
Abs 3 times per week Date/Times:
Crunches
Russian Twists w/ Medicine Ball
Med ball throws
Russian Twists throws