HOME OF THE WATERTOWN RED & BLACK EST:1896: 2009 Workout Program

Wednesday, April 8
What It Takes To Make Champions
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If you are interested in workouts contact Ammbrose at darktime78@aol.com.
Terms of use        
•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