CB South Boy’s Track
LIFTING NOVICE VERSION

Phase 1 Strength Training
 (General Prep / Core Emphasis)

8-10 Week Cycle

Day 1 (Complete 2 circuits, continuous, minimum 10 reps per exercise)
Pull Ups / Inverted Push-Ups (legs up in air leaning on wall)
Wide Leg Push-Up Rows with regular mountain climbers
Squat Jumps
Med Ball Push Ups with oblique mountain climbers
Chin Ups
Squat Pulse with dumbbell press
Level 1 Drill (suicide jump, 4 push up jacks, 8 mountain climbers, 4 oblique push ups)
Hanging Leg Raises
Core in between circuit set:  Russian Twists, Balance Ball Knees, Side-Leg-Raises

Day 2 (Complete 2 circuits, continuous, minimum 10 reps per exercise)
Pull Ups
Power Push Ups
Single Leg Squats
Chin-Ups
Frog Hops (5 hops for distance)
Hand up planks with mountain climber twist
Side Power hops and stabilize
Bar Dips with running legs
Arm Runs
Hanging Leg Raises
Core in between circuit set:  Hip Flexor Burners, Side Oblique Push Ups with knees

Day 3 – OFF

Day 4 / 5 Repeat Day 1 /2 … Day 6 OFF … continue repetition throughout summer

IMPORTANT FOR NOVICE LIFTERS – Be sure to be doing the aerobic sprint training on OFF DAYS throughout the summer.

The combination of all of this will get you in nice shape to move into the Pre-Season Lifting Cycle in September.