WEIGHT TR. FOR:______________2-3 times a week during pre-season, 2xwk during winter season 1xwk or less during race season. High reps and low wait early on, high reps and more Plyometrics during winter and race season.

STATION SET 1 SET 2 SET 3 SET 4OPTIONALOnly w/expl. Tr.

WARM UP: Bike, Elliptical, running ect. NUMBER:BICEPS: A. 1 or 2 arm curls B. Straight curls with bar C. Incline curls D. Reversed d-poling with steps. E. Quick Reversed-Diagonals F. Chin-ups (pull-ups)

1. 15-30

Lbs:Reps:

15-208-12

Lbs:Reps

15-208-12

Lbs:Reps

6-10

Lbs:Reps

TRICEPS: A. Standing curls, w/abdominal curls B. TG-sled, Braa-Sterk, kneeling curls C. Rear curls w/ feet on box. D. Pushups, regular, kneeling, feet up. E. Concept 2 Rowing Machine F. Triceps-dip G. Diagonals/Classis style with tubing.

2. (150 reps)15-30

Lbs:Reps:

15-208-12

Lbs:Reps:

15-208-12

Lbs:Reps:

6-10

Lbs:Reps:

SQUATS: A. Leg Press/Squat Rack, 90 Degrees max. B. Free-squats w/bar-bells. C. Box step-ups w/barbells D. Bosu lateral, deep knee bends w/b-bells E. Side to side, kick off from wedge. F. Squat-Jump-forward. G. Hurdle-side to side H. Lateral box jumps, land on top.

3. (150 reps)20-30

Lbs:

Reps:

208-12

Lbs:

Reps:

208-12

Lbs:

Reps:

6-10

Lbs:

Reps:

HAMSTRINGS: A. Lunges, in place w/barbells. B. Prone/Standing leg curls C. Walking lunges w/barbells, diag/V1/V2

4. (150 reps)20-30Lbs:

20Lbs:

20Lbs:

20Lbs:

ADOMINALS: A. Curl-ups, knees bend 90 degrees B. “Bosu”, w/ball, front and sides (toss) C. Curl-ups with hip and knee at 90 D. Incline board. E. Plank, on elbow w/leg lifts, sides F. Sitting on floor, lateral w/ball-toss.

5. Reps:50302060 sec

Reps:50302060 sec

Reps: 50302060 sec

Reps: 50302060 sec

BACK: A. Reversed Curl-ups (roll ups) B. Prone leg extensions

6. 20Reps:

20Reps:

20Reps:

20Reps:

HIP ABD: A. Standing side L/R w/bands/tubing +bb B. Side lying w/ankle weights C. Walking with tubing, V1/V2 w/barbells

7. 20Lbs:

20Lbs:

20Lbs:

20Lbs:

PECS: A. Pec. machine B. Free weights C. Bilateral pattern with tubing

8. 15-30

Lbs:

15-208-12Lbs:

15-208-12Lbs:

6-10Lbs:

ROWS: A. 2-arm B. Kneeling 1-arm row.

9. 15-30

Lbs:

15-208-12Lbs:

15-208-12Lbs:

6-10Lbs:

LATS: A. Inclined seated, to chest C. PNF-above to below 1-2 arm, tubing D. Double polling w/tubing E. Seated, under-arm grip, w/abd.-curls

10. 15-30

Lbs:

15-208-12Lbs:

15-208-12Lbs:

6-10Lbs:

HIP FLEXORS: A. Forward High Knee lift w/tubing B. Running w/tubing and partner, knee lifts C. All 4’s, quick switch, leg forward

11. 15-30Reps:Distance:

15-20Reps:Distance

15-20Reps:Distance

6-10Reps:Distance:

STRETCHING:Triceps, quads, Hamstrings, pecs, Piriformis, gluets

3 reps w/30 sec holds each.

TOTALS (45-60 min. + warm-up and stretching)