Scribd Logo
Upload

Welcome to Scribd!

  • Lifting First Phase

    Uploaded by

    tack87
    15 views3 pages
    This document outlines an 8-week strength building lifting program from May to June 2010. It details the exercises, sets, repetitions, and weights for each Monday and Wednesday workout over the course of Phase 1. The workouts focus on power cleans, front squats, Romanian deadlifts, incline bench presses, and other exercises. The plan gradually increases the weight and decreases the repetitions each week to build strength.

    Original Description:

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This document outlines an 8-week strength building lifting program from May to June 2010. It details the exercises, sets, repetitions, and weights for each Monday and Wednesday workout over the course of Phase 1. The workouts focus on power cleans, front squats, Romanian deadlifts, incline bench presses, and other exercises. The plan gradually increases the weight and decreases the repetitions each week to build strength.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    15 views3 pages

    Lifting First Phase

    Uploaded by

    tack87
    This document outlines an 8-week strength building lifting program from May to June 2010. It details the exercises, sets, repetitions, and weights for each Monday and Wednesday workout over the course of Phase 1. The workouts focus on power cleans, front squats, Romanian deadlifts, incline bench presses, and other exercises. The plan gradually increases the weight and decreases the repetitions each week to build strength.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 3

     2010 HSC SUMMER LIFTING PROGRAM

    PHASE 1 ‐ Strength Building

    MONDAY
    ATHLETE:

    Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8

    Date 2010-05-10 Date 2010-05-17 Date 2010-05-24 Date 2010-05-31 Date 2010-06-07 Date 2010-06-14 Date 2010-06-21 Date 2010-06-28
    Exercise
    Body Body Body Body Body Body Body Body
    WGT WGT WGT WGT WGT WGT WGT WGT

    Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
    +5 +5 +5 +5 +5 +10 +10
    7 6 6 6 6 6 6 4

    Power 7 +20 6 +20 6 +20 6 +10 6 +10 4 +20 4 +15 2 +20

    Cleans
    7 +20 6 +20 6 +20 4 +20 4 +20 4 +10 2 +20 2 +15

    4 +10 4 +15 2 +20 2 +15 2 +15

    +10 +15 +10 +15 +10 +15 +10


    10 10 8 8 6 6 4 4
    Front Squat
    F F F F F F F F
    10 +10 10 +10 8 +10 8 +10 6 +10 6 +10 4 +10 4 +10

    +5 +10 +10 +5 +10 +5 +10


    10 10 8 8 8 6 6 4
    RDLs
    10 +15 10 +15 8 +15 8 +15 8 +15 6 +15 6 +15 4 +15

    +5 +10 +5 +5 +10 +5 +5
    10 10 8 8 8 6 6 6
    Incline
    Bench 10 +10 10 +10 8 +10 8 +10 6 +15 6 +10 6 +5 4 +5

    F F F F F F F F
    10 +10 8 +15 8 +10 6 +15 6 +10 6 +10 4 +5 4 +5

    Single Leg
    10 10 12 12 14 14 16 18
    4-Corner
    Square 10 10 12 12 14 14 16 18

    Dips 10 10 10 10 10 10 10 10

    Failure Failure Failure Failure Failure Failure Failure Failure


    (Super Set)
    +5 +5 +5 +5 +5
    10 10 10 8 8 8 6 6
    DB low Rows
    Failure +5 Failure +5 Failure +5 Failure +5 Failure +5 Failure +5 Failure +5 Failure +5

    +5 +5 +5
    DB Push 10 10 10 10 8 8 8 8
    Outs
    Failure +5 Failure +5 Failure +5 Failure +5 Failure +5 Failure +5 Failure +5 Failure +5
     2010 HSC SUMMER LIFTING PROGRAM
    PHASE 1 ‐ Strength Building

    WEDNESDAY
    ATHLETE:

    Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8

    Date 2010-05-12 Date 2010-05-19 Date 2010-05-26 Date 2010-06-02 Date 2010-06-09 Date 2010-06-16 Date 2010-06-23 Date 2010-06-30
    Exercise

    Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
    +10 +5 +10 +5 +10 +5 +10
    Speed 10 12 12 15 15 20 20 25
    Squats
    10 +10 12 +10 12 +10 15 +10 15 +10 20 +10 20 +10 25 +10

    warm up warm up warm up warm up warm up warm up warm up warm up

    +5 +10 +10 +5 +5 +10 +5


    10 10 10 8 8 8 8 8
    Bench Press
    10 +10 10 +10 10 +10 8 +10 8 +10 8 +10 6 +15 6 +15

    10 +10
    F 8 +15
    F 8 +15 8 +10 6 +15 6 +15 4 +15 4 +15

    F F F F F F
    8 +10 8 +10 6 +10 4 +15 4 +10 2 +15

    +10 +5 +5 +5 +10 +5 +5
    10 8 8 8 8 6 6 6
    Push Press
    10 +10 8 +10 8 +10 8 +10 6 +15 6 +10 6 +10 4 +15

    10 +10 8 +10 8 +10 6 +15 6 +10 6 +10 4 +15 4 +10

    Jump Split
    Lunges 10 10 12 12 14 14 16 16

    10 10 12 12 14 14 16 16
    (Super Set)
    10 10 12 12 14 14 16 16
    Vertical Box
    Jumps 10 10 12 12 14 14 16 16
    +5 +5 +5 +5
    Bent Over 10 10 10 8 8 8 6 6
    Rows
    Failure +10 Failure +10 Failure +10 Failure +10 Failure +10 Failure +10 Failure +10 Failure +10

    +5 +5
    DB Front 10 10 10 10 8 8 6 6
    Raises
    (rotate out & down)
    Failure +5 Failure +5 Failure +5 Failure +5 Failure +5 Failure +5 Failure +5 Failure +5
     2010 HSC SUMMER LIFTING PROGRAM
    PHASE 1 ‐ Strength Building

    FRIDAY
    ATHLETE:

    Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8

    Date 2010-05-14 Date 2010-05-21 Date 2010-05-28 Date 2010-06-04 Date 2010-06-11 Date 2010-06-18 Date 2010-06-25 Date 2010-07-02
    Exercise
    Body Body Body Body Body Body Body Body
    WGT WGT WGT WGT WGT WGT WGT WGT

    Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
    +10 +5 +5 +10 +5 +5 +10
    10 8 8 8 6 6 6 6
    Power Shrug
    Failure +10 Failure +10 Failure +10 Failure +10 Failure +10 Failure +10 Failure +10 Failure +10

    warm up warm up warm up warm up warm up warm up warm up warm up

    +10 +10 +5 +5 +5 +5 +10


    10 10 8 10 10 10 8 8
    Squat
    (Get Low!) 10 +20 10 +20 8 +20 8 +20 6 +30 6 +30 6 +30 6 +30

    F F F
    10 +20 10 +20 8 +20 6 +20 6 +20 6 +20 4 +30 4 +30

    F F F F F
    6 +15 6 +15 4 +30 4 +25 2 +30

    +5 +10 +10 +5 +10 +5 +10


    10 10 8 8 8 6 6 4
    RDL's
    10 +10 10 +10 8 +10 8 +10 8 +10 6 +10 6 +10 4 +10

    +5 +10 +5 +5 +10 +5 +10


    10 10 8 8 8 6 6 4
    Close Grip
    Bench 10 +10 10 +10 8 +10 8 +10 8 +10 6 +10 6 +10 4 +10

    Failure +10 Failure +10 Failure +10 Failure +10 Failure +10 Failure +10 Failure +10 Failure +10

    Balance 10 10 12 12 14 14 16 16
    Swings
    10 10 12 12 14 14 16 16
    +5 +5
    DB 1 Arm 10 10 8 8 8 6 6 6
    Military
    Failure +5 10 +5 8 +5 8 +5 8 +5 6 +5 6 +5 6 +5

    DB Lateral 10 10 10 10 8
    +5
    8 6
    +5
    6
    Raises
    (rotate in & down)
    Failure +5 Failure +5 Failure +5 Failure +5 Failure +5 Failure +5 Failure +5 Failure +5

    You might also like