2016 Summer Lifting / Off-Season Training Program

WHEN LIFTING always ask yourself WHY are you doing that particular lift.  Make sure that all your lifting is FUNCTIONAL lifting and DYNAMIC (movement) lifting.

Absolutely NO  ‘maxing-out’ when lifting.  All lifts need to be done in repetitions and in sets to build sustainable and usable muscle.

Overall Plan
You should be lifting 3-4 times a week.  Complete the following cycle:
•	3-4 sessions of hard strength training at the same weight for 3 sets of 12 reps
•	2 sessions of recovery training = 2 sets of 10 reps at 20% less weight
•	When beginning next 5 sessions increase weight by 15-20%
Example for Bench Press:
•	4 sessions (3 sets of 12 reps) at 125lbs
•	2 recovery sessions (2 sets of 10 reps) at 100lbs
•	4 sessions (3 sets, 12 reps) at 140lbs [about 18% weight increase]
*As you increase to a higher weight for each exercise the % increase will go from 20% down to 10%.  Always be sure you are able to complete 3 sets of 10-12 reps when in your HARD training sessions.

Upper-Body	attempt to do in this order
•	Bench Press (if new start on a machine, as you gain experience and control of your muscles move to free weights)
•	Upper Lat Pull-Downs - machine
•	Rows (lower lat exercise) - machine
•	Bicep Curls (free weights, same weight each arm, increase weight by 5lb increments)
•	Tricep Exercises:  either use the machine or do Skull-Crushers with a partner
•	Arm Runs (do after doing leg exercise; do either 10lbs or 15lbs weights; do not increase this weight-this is a FORM exercise … keep arms bent, swing at shoulders, get elbows high)

Lower-Body	attempt to do in this order
•	Squats (start at just bar for 1st 2 sessions if you are new to this to get form; butt comes back; knees do not go in front of toes; go controlled down and explode up; do not lock knees)
•	Calf Raises (3 sets of 10 each leg individually, 2 sets of 10 both legs together)
•	Lunge Walk with dumbbell weights
•	Single-Leg Bench Step-Ups with dumbbell weights (use same weight as lunge walk; focus on knee drive when stepping up; keep arms in proper bent positions)
•	Olympic Lifts/Power-Cleans (optional – look up online for specific techniques)

Cooldown:  Foot Drills, Static Stretch … DRINK LOTS OF WATER BEFORE/DURING/AFTER 

Core Strengthening	this should be done at the end of each lifting session
These exercises are similar to what we have done during the season.  On the 2nd page is the entire listing of exercises.  The bolded ones you should always do!

VACATION?  If you cannot get to a gym while on vacation go for an early morning jog of 15 minutes with proper dynamic stretching before, drills after, and then do the following core routine TWICE.

NON-LIFTING DAYS?  Again go for a 15min jog and/or cross-train (bike, swim, hike).  Be active!  I am also adding in a short-sprinting workout that can be used 2x a week to maintain speed.  This is a good compliment to your weight training.

WHY IS THIS IMPORTANT?  If you want to reach the next level in your competition weight training in the off-season is extremely important building a stronger base to be able run faster paces and to simply do harder training.  Also weight training in the off-season will keep you healthier during the season and avoid injury.  If you want be the best you need to do what the best are doing … and you have to do it smart!

30 Russian Twists
15 Squats
15 Regular Push Ups
15 Knee Drives 
(from plank, bring knee to chest and twist at midsection)
15 Mule Kicks
15 Mountain Climbers
10 High-Low Push Ups (10 each way)
20 Parachutes
20 Jumping Jacks
15 Single Leg Squats (each leg)
15 Squat Jumps (touch ground with palm)
15 V-Ups
20 Side Leg Lifts (each side)
	15 Pelvic/Bridge Raises 
(go to flat body position)
10 Prone Leg Lifts 
(each leg, from plank position)
3x30sec Plank Position 
(keep body position flat)
20 Pelvic Thrusts
15 Squats
15 Single Leg Squats (each leg)
10 Straight Leg Lifts from Bridge Position
(each leg)
10 Straight Leg Side-Side from Bridge
(each leg)
20 Clamshells (each leg)
20 Ninja Jumps Up w/ Depth Step Down
(do on benches)
20 Scissor Jumps	

SPRINTER/HURDLER/JUMPER

Focus:  Low Number of Intervals, Short Distances, Explosive / All-Out Speed

NORMAL WARMUP (2 lap jog), STRETCH/DRILLS, 4 x 50m STRIDERS

TASK 1		5 x 10 meter Sprints
-	10 meters is measured from the 110 m Hurdle start line to the 100 m Sprint start line
-	do short steps (fast arms ~ fast feet) for 5 meters (1/2 of the distance) and then sprint the remaining 5 meters
-	walk back to start line

REST FOR 5 MINUTES WITH ACTIVE STRETCHING

Task 2		5 x 20 meter Sprints
-	20 meters is measured from the 100 m Sprint start line to the end of the dashes on the track
-	this is an ALL-OUT SPRINT for 20 m right from the starting line
-	you may do a leaning start or a 3-point (football stance) start
-	walk back to start line

REST FOR 5 MINUTES WITH ACTIVE STRETCHING

Task 3		5 x 30 meter Sprints
-	30 meters is measured from the 110 Hurdle start line to the end of the dashes on the track
-	do short steps for first 5 meters, then increasing speed for next 10 meters, and finish with FULL SPRINTING from the green triangles to the end of the dashes
-	walk back to start line

Task 4		Accelerations
-	1 x 300m acceleration … accelerate every 25-50 meters (for Nov/Dec)
-	2 x 300m accelerations, at faster pace (for Jan/rest of indoor)
-	2 x 250m 75% effort (3/4 effort) sprints, start @ 300m mark and jog 50m into it (for Spring Track)
o	3/4 effort is a relaxed effort focusing on proper form and all drive coming from arm movement

FOR FINISH ~ JOG 2 LAP AND DO NORMAL STRETCHING ROUTINE