Announcements

Winter Strength & Conditioning - ALL athletes

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Daily Workout Schedule

 

 

3:40 – Meet outside of the weight-room for a quick Dynamic Warm-up

 

3:50 – Agility/Speed/Plyo Time

 

4:05 – Weight Room Time

         Four Lifting Pairs and a Coaches Choice Lift

 

4:40 – Abdominal Routine Time

 

4:50 -  Out the Door

 

 

 

Monday/Thursday Lifts

 

Bench/Squat

Peck Fly/Leg Curls

Shoulder Raises/Explosive Lunges and Lat Slides

Incline/Step Ups

Coaches Choice

 

Tuesday /Friday Lifts

 

Dead Power Shrug/Seated Pull

Hang Clean and Jerk/Jammer

Biceps/Triceps

Lat Pull/Pull Ups

Coaches Choice

 

 

No lifting on Wednesdays.  Your body needs this day to recover and make the gains that you are looking for.

 

School Year Schedule

 

 

Week One --                       December 5 – December 9                        3 x 10

Week Two –                       December 12 – December 16                    4 x 8        

Week Three –                     December 19 – December 22                    4 x 8

Week Four –                       December 26 – December 30            Christmas Break

Week Five –                       January 4 – January 6                                3 x 10

 

Week One –                        January 9 – January 13                        Testing and Maxing

Week Two –                        January 17 – January 20                            3 x 10

Week Three –                     January 23 – January 27                             4 x 8

Week Four –                       January 30 – February 3                        Static/Dynamic, 3 x 5

Week Five –                       February 6 – February 10                            4 x 8

Week Six –                         February 13 – February 17                          5 x 5

Week Seven –                     February 20 – February 24                        Rest Week

 

Week One –                         February 27 – March 2                        Testing and Maxing

Week Two –                        March 5 – March 9                                      3 x 10

Week Three –                      March 12 – March 16                                  4 x 8

Week Four –                        March 19 – 23                                     Static/Dynamic, 3 x 5

Week Five –                         March 26 – 30                                             4 x 8

Week Six –                           April 2 – 4                                                   5 x 5

Week Seven –                      Easter Break April 5 – 10                        Rest Week

 

Week One –                         April 11 – 13                                     Testing and Maxing

Week Two –                         April 16 – 20                                               3 x 10

Week Three –                       April 23 – 27                                               4 x 8

Week Four –                         April 30 – May 4                               Static/Dynamic, 3 x 5

Week Five –                         May 7 – May 11                                          4 x 8

Week Six –                           May 14 – May 18                                        5 x 5

Week Seven –                       May 21 – May 25                                    Rest Week and

                                                                                                      No School for the Summer

 

Week One –                         May 28 – June 1                                     Testing and Maxing for

                                                                                                             Summer Program!