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Strength Training Workouts

By

George Payan, B.S., M. Ed.

 

 

 

 

 

Positive Physiological Response

 

1.         Research has shown that 35-45 minutes of rigorous weight training is best.

2.         Research has shown a single workout four times per week is effective.

3.         It is no problem to train a body part four times per week.

4.         Free weights exercises are superior to machines.

5.         The best approach to an exercise is to perform each repetition as quickly as possible while still maintaining proper form and constant control of the weight.

6.         Understand that the terms “volume” and “intensity” are relative and that a proper combination of both be used.  As you train throughout the season, volume and intensity must be strategically adjusted over time.

7.         Volume (weight) and intensity (repetitions) are interchangeable.

8.         Do sit-ups between sets.

9.         Four workouts per cycle (day 1, day 2, day 3, day 4 ).

 

 

Strength Training Program

 

 

 

Day 1

Day 2

Day 3

Day 4

Cycle 1

3x13-15

3x13-15

3x10-12

3x8-10

Cycle 2

4x15

4x15

4x12

4x10

Cycle 3

5x15

5x15

5x12

5x10

Cycle 4-5-6

3x12

3x12

3x10

3x7

Cycle 7

3x15

3x15

3x12

3x10

Cycle 8

3x15

3x15

3x12

3x10

Cycle 9

4x15

4x15

4x12

4x10

Cycle 10-11-12

4x15

4x15

4x12

4x10

Cycle 13

3x15

3x15

3x12

3x10

Cycle 14

3x15

3x12

3x12

3x10

Cycle 15

4x15

4x15

4x12

4x10

Cycle 16-17-18

4x15

4x15

3x10

3x6



Day 1

Sets

& Repetitions

Abs

 

 

 

 

Power Cleans (Back)

3 sets

13-15 reps

2 sets of 12 reps abdominal exercise

 

 

 

Partial Sit-ups

 

 

 

 

Bench Press (Chest)

3 sets

13-15 reps

2 sets of 12 reps abdominal exercise

 

 

 

Partial Sit-ups

 

 

 

 

Curls (Biceps)

3 sets

13-15 reps

2 sets of 12 reps abdominal exercise

 

 

 

Crunches

 

 

 

 

Calf raises (Calves)

3 sets

13-15 reps

2 sets of 12 reps abdominal exercise

 

 

 

Bike Crunches

 

 

           

Day 2

Sets

& Repetitions

Abs

 

 

 

 

Front Press (Deltoids)

3 set

 13-15 reps

3 sets of 12 reps abdominal exercise

 

 

 

Partial Sit-ups

 

 

 

 

 

 

 

 

Seated Triceps Press

3 set

 13-15 reps

3 sets of 12 reps abdominal exercise

(Triceps)

 

 

Crunches

 

 

 

 

Back Squats (Thighs)

3 sets

 13-15 reps

3 sets of 12 reps abdominal exercise

 

 

 

Bike Crunches

 

 

Abs

            3 set of 12 reps Partial Sit-ups

 

            3 set of 12 reps Crunches

 

            3 set of 12 reps Bike Crunches

 

 

Day 3

Sets

& Repetitions

Abs

 

 

 

 

High Pulls  (Back)

3 sets

10-12 reps

3 sets of 12 reps abdominal exercise

 

 

 

Partial Sit-ups

 

 

 

 

Bench Press (Chest)

3 sets

10-12 reps

3 sets of 12 reps abdominal exercise

 

 

 

Partial Sit-ups

 

 

 

 

Front Squats (Thighs)

3 sets

10-12 reps

3 sets of 12 reps abdominal exercise

 

 

 

Crunches

 

 

 

 

Press Behind Neck (Deltoids)

1 sets

10-12 reps

3 sets of 12 reps abdominal exercise

 

 

 

Crunches

 

 

 

 

Toe Raise (Calves)

2 sets

10-12 reps

3 sets of 12 reps abdominal exercise

 

 

 

Bike Crunches

 

 

 

 

Curls (Biceps)

1 set

 10-12 reps

3 sets of 12 reps abdominal exercise

 

 

 

V-Raises

 

 

 

 

Reverse Bench Press (Triceps)

1 set

 10-12 reps

3 sets of 12 reps abdominal exercise

 

 

 

Lie on floor Pull-In

 

 

                                                       

Day 4

Sets

& Repetitions

Abs

 

 

 

 

Back Squats (Thighs)

3 sets

 8-10 reps

3 sets of 12 reps abdominal exercise

 

 

 

Partial Sit-ups

 

 

 

 

Bench Press (Chest)

3 sets

 8-10 reps

3 sets of 12 reps abdominal exercise

 

 

 

Partial Sit-ups

 

 

 

 

Dead Lifts  (Back)

3 sets

 8-10 reps

3 sets of 12 reps abdominal exercise

 

 

 

Crunches

 

 

 

 

Upright Rowing (Deltoids)

1 set

 8-10 reps

3 sets of 12 reps abdominal exercise

 

 

 

Crunches

 

 

 

 

Toe Raise (Calf)

2 sets

 8-10 reps

3 sets of 12 reps abdominal exercise

 

 

 

Bike Crunches

 

 

 

 

Reverse Bench Press (Triceps)

1 set

 8-10 reps

3 sets of 12 reps abdominal exercise

 

 

 

V-Raises

 

 

 

 

Curls (Biceps)

1 set

 8-10 reps

3 sets of 12 reps abdominal exercise

 

 

 

Lie on floor Pull-In

 

 

General Conditioning Program

 

 

The following is a basic strength-training program for athletes with no weight training experience or for those who are physically weak.  Do not skip a workout.  Each workout builds to the next workout.  After completing this general conditioning program you can advance to the Strength Training Program above.

           

 

Workout # 1

1 set of 13-15 reps

Workout # 2

1 set of 13-15 reps

Workout # 3

1 set of 10-12 reps

Workout # 4

1 set of 8-10 reps

 

 

Workout # 5

2 sets of 13-15 reps

Workout # 6

2 sets of 13-15 reps

Workout # 7

2 sets of 10-12 reps

Workout # 8

2 sets of 8-10 reps

 

 

Workout # 9

3 sets of 13-15 reps

Workout # 10

3 sets of 13-15 reps

Workout # 11

3 sets of 10-12 reps

Workout # 12

3 sets of 8-10 reps

 

 

Workout # 13

4 sets of 13-15 reps

Workout # 14

4 sets of 13-15 reps

Workout # 15

4 sets of 10-12 reps

Workout # 16

4 sets of 8-10 reps

 

 

Workout # 17

5 sets of 13-15 reps

Workout # 18

5 sets of 13-15 reps

Workout # 19

5 sets of 10-12 reps

Workout # 20

5 sets of 8-10 reps

 

 

Workout # 21

3 sets of 10-12 reps

Workout # 22

3 sets of 10-12 reps

Workout # 23

3 sets of 8-10 reps

Workout # 24

3 sets of 5-7 reps

 

 

Please let me know if you have any questions. Contact me at

http://www.CoachesEducation.com

 

 

 



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