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DENISON UNIVERSITY

2010 Olympic Sports

Strength & Conditioning

Summer Manual

Table of Contents

Methodology

Calendar

Dynamic Warm-Up & Flexibility

Speed & Agility Training

Strength Training

Exercise Index

Circuits & Commitments

Nutrition

Rest & Recovery

Charts & References

Methodology

Denison University Strength & Conditioning

Our philosophy at Denison University is to develop a comprehensive training program designed specifically for

each of the athlete's individual needs, preparedness level, and demands of his or her sport. Two main goals of

our program are to increase the athletic performance potential of the athlete and to prevent the athlete from

acquiring injuries.

Athletic Performance Enhancement

Our first goal is to increase the athlete's chances of having success on the field or court. Some of the general

skill development we will address are:

Dynamic Flexibility and Mobility Drills including general and specific warm-up routines

Linear Speed Enhancement including Starting Acceleration Development and Speed Mechanic

Improvement Drills

Lateral Speed Development including Deceleration Mechanics and Change of Direction Drills

Reactive Method Training including Plyometrics & Ballistic Throws

Force Production Enhancement which will encompass Maximal Strength, Speed-Strength and Strength

Endurance Development

Energy System Specific Conditioning mainly focusing on anaerobic capacity

Static Flexibility Exercises

Injury Prevention

Our second goal is to decrease the chance of injury with the athlete. Specific ways we'll try to accomplish this

goal include:

Assessment of the athletes to identify weak or tight muscle groups

Dynamic Flexibility concentrating on joint mobility and stability and activation patterns of specific

muscle groups

Addressing specific muscle imbalances throughout the annual plan

Target high-risk joints and enhance their stability and muscle groups depending on the athlete, position

and sport being played

Develop Overall Relative Strength of the athlete

Increase General Physical Preparedness

BASIC PRINCIPLES TO FOLLOW

Everyday

Eat breakfast Everyday

Get at least 7 hours of sleep Every Night

In the Weightroom

Squat Parallel

Lower the weight under control, Lift the Weight explosively

Get Spotters when you need them

Rack Your Weights (no matter what gym you’re at)

Wash your hands after you lift

Communicate with Coach Watts about injuries or technique issues

Focus on the Task at hand

On the Field or Court

If you are not running full speed, you aren’t developing speed

When Changing Directions – Stay low

Don’t Bend Over at Anytime – Stand-Up when you’re tired

Don’t save yourself for the last rep – maximum intensity on every rep

Make the target time assigned to your sport or position group

OUR COACING PHILOSOPHY

3MPH 3M + 3P + 3H = Success

Denison University Strength & Conditioning Coaches follow this basic formula.

The three Ms

The task must be Manageable

It must be accomplished of the personnel, facilities, time, and equipment available

The task must be Measurable

You must be able to see and quantify the results of the training program

The task must be Motivational

It must be something that you and the athlete look forward to doing

The three Ps

Everything you do must be Practical

It cannot be overly complex or time dependant

Everything you do must be Personal

It must be adapted to fit the individual needs of the athlete you are working with

Everything you do must be Proactive

There must be a plan that anticipates the obstacles and adjusts accordingly

The three Hs

First we will emphasize ―How Well‖ we perform a given rep.

We will execute perfect form and technique on every rep.

After we master form, we will emphasize “How Fast‖ we perform a given rep.

We will control the eccentric portion of the lift and execute the concentric contraction as fast as possible

on every rep through the entire set.

Only after we’ve mastered the “How Well” and “How Fast” do we will emphasize “How Much‖ weight is used

on a given set.

We will de-emphasize the intensity of the load not sacrificing form or bar velocity.

The 3Ms and 3Ps adapted from “Athletic Development: The Art & Science of Functional Sports Conditioning”

by Vern Gambetta. The 3 Hs are taken from Mike Boyle.

Calendar

May 2010 Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1

2

3 LAST DAY OF CLASS

4 STUDY DAY

5 FINAL EXAMS

6 FINAL EXAMS

7 FINAL EXAMS

8 STUDY DAY

9 STUDY DAY ACTIVE REST

10 FINAL EXAMS

11 FINAL EXAMS

12

13 14 15

16 GRADUATION ACTIVE REST

17

18 19

20

21 22

23 WEEK 1

24 LIFT DAY 1

25 26 SPEED DAY 1

27 LIFT DAY 2

28 29 SPEED DAY 2

June 2010 Sunday Monday Tuesday Wednesday Thursday Friday Saturday

30 WEEK 2

31 LIFT DAY 3

1 2 SPEED DAY 3

3 LIFT DAY 4

4 5 SPEED DAY 4

6 WEEK 3

7 LIFT DAY 5

8 9 SPEED DAY 5

10 LIFT DAY 6

11 12 SPEED DAY 6

13 WEEK 4

14 LIFT DAY 7

15 16 SPEED DAY 7

17 LIFT DAY 8

18 19 SPEED DAY 8

20 WEEK 5

21 LIFT DAY 9

22 23 SPEED DAY 9

24 LIFT DAY 10

25 26 SPEED DAY 10

27 WEEK 6

28 LIFT DAY 11

29 30 SPEED DAY 11

July 2010 Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 LIFT DAY 12

2 3 SPEED DAY 12

4 ACTIVE REST

5

6 7

8

9 10

11 WEEK 7 (1)

12 LIFT DAY 13

13 14 SPEED DAY 13

15 LIFT DAY 14

16 17 SPEED DAY 14

18 WEEK 8 (2)

19 LIFT DAY 15

20 21 SPEED DAY 15

22 LIFT DAY 16

23 24 SPEED DAY 16

25 WEEK 9 (3)

26 LIFT DAY 17

27 28 SPEED DAY 17

29 LIFT DAY 18

30 31 SPEED DAY 18

August 2010

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 WEEK 10 (4)

2 LIFT DAY 19

3 4 SPEED DAY 19

5 LIFT DAY 20

6 7 SPEED DAY 20

8 WEEK 11 (5)

9 LIFT DAY 21

10 11 SPEED DAY 21

12 LIFT DAY 22

13 14 SPEED DAY 22

15 WEEK 12 (6)

16 LIFT DAY 23

17 18 SPEED DAY 23

19 LIFT DAY 24

20 21 SPEED DAY 24

22 ACTIVE REST

23

24 25

26

27 28

29

30 Classes Begin

CALENDAR OVERVIEW

During the summer, it is imperative that you do not miss workouts. We only have 24 lifting sessions and 24

running sessions scheduled. Please try to do all of these workouts. You can perform these workouts on any day

during the week. The Monday, Wednesday, Thursday, Saturday split is an efficient way of organizing the

training week, but you can make adjustments. The easiest adjustment would be to combine both running days if

your schedule allows. Please contact me if you need assistance organizing your training week to fit your work

schedule.

Basic Parameters to Adjust Your Training Schedule

- Do not perform running days the day before or after Heavy Lower Body lifting days.

- Try not to perform lifting sessions on consecutive days.

- Try not to perform the optional lift days the day before mandatory ones if they are Hypertrophy/ strength

endurance days.

- Try not to perform optional BPOC lifting days after Heavy Lower Body Lift days.

Standard Two Day Off-Season Split This is a basic recommended split that is represented in the attached calendar.

DAY 1 DAY 2

Overhead Press or Push Press

Squat or Deadlift Variation

Posterior Chain Exercise

Horizontal Row

Triple Extension (High-Pull/ Snatch) Exercise

Bench Press Variation

Pull-Up or Pull-Down Variation

Single Leg Exercise


OFF DE UB

ME LB

SE LB

RE UB

Active Rest PSAC DE LB

ME UB

SE UB

RE LB

Active Rest BPOC

How can I switch the exercises within the two main lift days?

Power Day/ Heavy Day Split

This would be a good split if you only have an extended period of time to train on one of the days or if

you are fatigued from work, etc.

DAY 1 DAY 2



Single Leg Squat/ Lunge

Horizontal Row






OFF DE LB

DE UB

RE LB

RE UB

Active Rest BPOC ME LB

ME UB

SE LB

SE UB

Active Rest PSAC

Lower Body/ Upper Body Split

This is a good split if you are limited in the number of total days and can only run the day after a lift day

or if you must work out 3 days in a row

DAY 1 DAY 2








Horizontal Row


OFF PSAC DE UB

ME UB

SE UB

RE UB

DE LB

ME LB

SE LB

RE LB

Active Rest Active Rest BPOC

How do I split the two standard days into three days without adding an Optional/ Additional Speed/ Power

Day?

3 Day System

DAY 1 DAY 2 DAY 3

Triple Extension (Snatch)


Horizontal Row

Triple Extension (Snatch)







OFF DE LB

ME UB

RE UB

Active Rest DE LB

ME LB

SE LB

Active Rest PSAC DE UB

SE UB

RE LB

*There will not be a High-Pull & Snatch variation in the standard weekly plan. You will need to add a High-

Pull or Snatch variation for either Day 1 or Day 2.

*You can also move the single leg squat or lunge movement to Day 2 in order to do all lower body lifting on the

same day. If this is done, simply add another upper body pressing and another upper body pulling movement to

the Day 3 Lift.

How do I condense the two standard days into one day of lifting if necessary?

One Day Split

It is imperative that you organize each lift in the proper sequence to maximize potential gains for each

lift.

Key:

DE – Dynamic Effort Exercise

ME – Maximum Effort Exercise

SE – Sub-Maximal Effort Exercise

RE – Repeated Effort (Repetition) Exercise

LB – Lower Body

UB – Upper Body

PSAC – Plyometric, Speed, Agility & Conditioning

(Typically performed on field or track)

BPOC – Optional/ Additional Speed/Power Day –

Ballistics Plyometrics, Olympic Lifts & Conditioning

DAY 1







Horizontal Row


Dynamic Warm-Up,

Mobility, & Flexibility

DENISON UNIVERSITY MOVEMENT ASSESMENT

Here at Denison, we use a movement assessment to evaluate athletes for any sport. We have abbreviated and

adapted some of Cook and Burton's Functional Movement Screen to fit our logistical needs and time

constraints. We will perform movement assessments preceding our scheduled workouts at the beginning of a

cycle for all first year athletes. Our movement assessments are done in conjunction with our teaching

progressions and emphasis lifts during workouts.

We will perform additional functional movement screens upon the identification of a postural discrepancy. The

following tests can be implemented if a problem is identified during an exercise or drill.

We will use these tests to further categories weak and/ or tight areas to be addressed during workout

commitments. Some of the individual categories of commitment assignments can be based on prior injury,

postural alignment, specific sport and / or position group. Postural alignment categories are separated into

anterior pelvic tilt, posterior pelvic tilt, and thoracic spine mobility.

Athletes will be assigned commitments to address these issues. The commitments will be completed at the end

of a workout in addition to any pre-habilitation exercises done in the beginning or the workout. These

commitments include but are not limited to:

Postural Alignment

Thoracic Spine Mobility

- (Upper Crossed Syndrome)

Anterior Pelvic Tilt (APT)

Posterior Pelvic Tilt (PPT)

Joint Mobility

Thoracic Spine Mobility

Wrist Mobility - (Flexion, Extension, Ulnar &

Radial Deviation)

Hip Mobility

Ankle Mobility - (Dorsi-flexion, Plantar-flexion,

inversion & eversion)

Joint Stability Neck

Shoulder (Gleno-Humeral)

Elbow

Torso (Core Stability)

Knee (ACL Pre-Hab)

Foot (Pronaton)

We will do our best to individualize workouts to address personal weak points and problem areas without

jeopardizing team unity and causing logistical hindrances.

Postural Alignment

Force Coupling

Weak Muscle Groups Tight Muscle Groups Identification

Anterior Pelvic Tilt

Glutes

Hamstrings

Abs

Hip Flexors

Quads

Spinal Erectors

“PUTS”

Overhead Squat

Thomas Test

Hruska Test

Posterior Pelvic Tilt

Hip Flexors

Quads

Spinal Erectors

Tight Muscles

Glutes

Hamstrings

Abs

“Tail Tuck”

Overhead Squat

Popliteal

SLR

Upper Crossed Syndrome Posterior Deltoid

Rhomboid

Traps

Pectorals

Latissimus Dorsi

Anterior Deltoid

“Caveman”

Overhead Squat

Wall Slide


DYNAMIC WARM-UP, MOBILITY, & FLEXIBILITY

It is absolutely imperative that an athlete engages in a proper and thorough warm-up before strenuous physical

activity such as speed & agility or strength training. Our warm-ups will usually consist of two or three

different and consecutive segments.

Running Sessions

1.) Dynamic Warm-up –

This will be a “Form Run” type session, which will include high knees, butt-kicks, etc.

2.) Dynamic Flexibility –

This will consist of linear and lateral mobility drills including lunges, kicks, carioca, etc.

3.) Sprint Warm-Up –

This will include sprint and agility specific drills to further simulate speed-specific skills

Lifting Sessions

1.) Dynamic Warm-Up (General Warm-Up) –

This will be a collection of in-place or ground-based mobility drills such as bodyweight squats,

scorpions, leg kicks, etc.

2.) Specific Warm-up –

We will have several basic specific warm-ups for our lifting sessions which include but are not

limited to a barbell warm-up, plate warm-up and a dumbbell warm-up.

There are exercise description pages for both our dynamic and specific warm-ups.

Specific Goals of a Dynamic Warm-Up:

Stimulate Blood Flow to Active Muscle Groups

Increase Core Temperature

Decrease Joint Viscosity

Enhance Neurological / Biomechanical Efficiency

Simulate Sport Specific Movements

STATIC FLEXIBILITY

There are several times we will use static stretching in our summer program. Static stretching is usually not part

of our warm-up routine, especially preceding strength training. Increasing muscle and connective tissue

elasticity before strength training can actually decrease force production in a muscle group. We will however

use static stretching after a workout to address postural deficiencies i.e. anterior pelvic tilt, upper crosses

syndrome, etc. If you feel you must stretch before a running or lifting session, please do so after the dynamic

warm-up.

The times we will static stretch is:

Immediately to 2 hours after a training session

Right before going to bed

Periodically throughout a non training day

Briefly after a dynamic warm-up


In-Place Warm-Up

Quick Jacks Windmills

Flings

Straight Leg Toe Touch to Squat

Y Squat Wide Outs

Single Leg RDL (Ts) Single Leg RDL (Ws)

Standing Leg Swings (Forward/ Backward) Standing Leg Swings (side to side)


Ground Based Warm-Up

Perform 5-10 repetitions of each exercise

Knee Flop 90 Degree Knee Flop

Figure 4 Knee Flops Straight Leg Crossovers

Straight Leg Kicks Straight Leg Kicks

Glute Bridge Straight Leg Kicks Roll Backs to V-Sits

Scorpions to Hurdler Stretch


Ground Based Warm-Up

Perform 5-10 repetitions of each exercise

Reverse Scorpion Spiderman

Sumo Burpee Inch Worm

Hip Circle Bird Dog

T-Push-Up


Abbreviated Dynamic Warm-Up

1 set of 5-15 reps for each Exercise

Knee Flops Straight Leg Kicks

Straight Leg Crossovers Scorpions

Reverse Scorpions Spidermans

Bird Dogs Inchworms

T-Push Ups Windmills


Abbreviated Weight Room Specific Warm-Up

1 set of 10 reps for each exercise

Dumbbell Warm-Up

Iron Cross RDL + Upright Row (or substitute DB Raise)

Suitcase Swing

Barbell Warm-Up

Overhead Squat RDL = Upright Row

Bradford Press


Myofacial Release Techniques

Foam Rolling

IT Band Peronius Group

Gastroc/ Soleus Hamstring

Glute Upper to Low Back

Hip Flexor Groin (adductors)

Tibialis Anterior


Static Flexibility

Hold each stretch for at least 30 seconds. Repeat 2-3 times.

Hamstring Stretch IT Band Stretch

Left leg straight & dorsi-flex left foot Cross right leg over the left

Hand on hips & squat down Turn to the right & reach down to touch left foot

Repeat other side Repeat other side

Sumo Squat Hip Flexor

Keep heels on the ground Back foot flat on ground & hands behind back

Push knees out with the elbows Push hips forward & keep shoulders back

90-90 Stretch

Lay side of shin flat on elevated surface

Push chest toward shin


Band Stretch

Band Set-Up

Hamstring

Quad/ Hip Flexor Figure 4

Ankle Strength & Mobility Set-Up Inversion Eversion

[email protected] http://www.denison.edu/athletics/strength.html (740) 587-5463

mailto:[email protected]

http://www.denison.edu/athletics/strength.html

Speed & Agility Training


SPEED & AGILITY TRAINING OVERVIEW

We will do our speed & agility work and conditioning in the same session. We found this is logistically easier

for most of our athletes during the summer. You can split the speed & agility and the conditioning drills into

two different sessions if needed. These sessions can be on different days if it fits your schedule. If you need to

do a running workout the same day as a lifting workout; follow these parameters.

Perform speed & agility drills BEFORE strength training

Perform conditioning AFTER strength training

A good split could be:

Day 1 = Plyometric, Speed, and Agility before the first weekly lifting session

Day 2 = Second weekly session followed by Conditioning

Also, if you were to do a complete strength and running session in the same day, you should warm-up and then

perform the plyometric, speed and agility drills. Take at least a 20 minute break and compete the strength

session. When the strength session is completed, then perform the assigned conditioning drills. Please pay

close attention to all sets, reps, target times and rest times. Make sure you are fully recovered for all sprints and

agility drills. If you are not performing these at full speed, you are not developing speed.

Most of the sprints and agility drills are prescribed in yards instead of feet. This is designed to make the

sessions more convenient.

Warm-Up

The warm-up on speed days are divided into three segments: The dynamic warm-up, mobility drills and the

sprint specific warm-up. Feel free to add any warm-up drills you are comfortable with or delete any you are not

comfortable with. You can also static stretch after the warm-up and before the drills if you feel so inclined.

Plyometrics

We will incorporate in-place vertical, in-place lateral and some linear plyometric drills in the PSAC session.

Box Jumps and occasionally barrier jumps will be part of the optional/additional BPOC work-outs. Be sure to

utilize proper landing mechanics and minimize ground contact time with all repetitive jumps.

Starts

All of our starts will be 5 yards and will be performed in a variety of starting positions.

Sprints

These will be organized in a wave fashion throughout the summer plan. Please make sure you are fully

recovered between sprints.

Ladder Shuttles

From the start line, run to the designated yard line and touch the line with your hand. Return to the start line

making sure to face the same directions throughout the entire shuttle.

Pro Agility Shuttles

Starting from the middle line and run either left or right to a designated line. Touch the line with your hand

always facing forward. Always finish through the middle line.

Cone Agilities

Follow the patterns from the descriptions. Make tight turns by “speeding the feet” and staying low. Accelerate

the straight-aways.

DENISON UNIVERSITY STRENGTH & CONDITIONING

4 Cone Agility Drills

Figure 8 Triangle Triangle

Upside Down L Reverse Upside Down L N Drill

Reverse N Drill Upside Down U Upside Down U

Figue 8

Z Drill Z Drill V Drill V Drill

Sprint = Shuffle = Back Pedal =


OPTIONAL/ ADDITIONAL CONDITIONING SESSIONS

Although there is only one running session scheduled in the manual, it is a good idea to fit another

running session in your weekly schedule to help prepare yourself for the upcoming session.

If you want to add an additional speed & agility session:

Simply repeat the dynamic warm-up, dynamic flexibility, linear speed and lateral speed portions of that

week’s running session. You will be able to efficiently recover from this extra session and will keep with the

scheduled running progression. You can also use the additional/ optional PSAC exercise pool to build your

own speed enhancement workout for a second session.

If you want to add an additional conditioning session:

The conditioning portions of the running sessions are geared to be energy system specific for most

college athletes. These are designed to increase general physical preparedness and anaerobic capacity. Extra

conditioning sessions are designed to increase the athlete’s cardiovascular endurance and aerobic capacity.

These two qualities are not as crucial to success on the field or court, but can help the athlete’s overall fitness

level and therefore increase all other fitness qualities.

Examples of additional conditioning sessions:

Hill Conditioning

Hill Sprints This is without a doubt the best way to achieve peak conditioning via additional conditioning sessions. Hill

sprints not only conditions using all 3 energy systems, hill sprints enhances speed, reinforces proper running

mechanics, improves balance, etc. Find a hill of any incline that is between 20 and 60 yards. Sprint to the top

of the hill and then slowly walk down to the bottom for recovery. Perform between 10 and 20 repetitions

depending on the incline of the slope, size of the hill, and terrain (grass, concrete, etc.).

Field Conditioning

Quarter Gasser Metabolic Conditioning (Bodyweight)

Run at ¾ speed across a football field. Once at the other side perform a bodyweight exercise for a prescribed

number of reps. Run back across the field and repeat this process. Perform between 10 and 20 sprints and 10

and 20 repetitions on each sideline. Here is an example of some typical bodyweight exercises:

Squat Jumps Clap Push-Ups Sumo Burpees Lunge Jumps Dive Bombers

Y Squats Crunches SL RDLs T-Push Ups Ab Bridge

Partner Half Gasser Metabolic Conditioning (Bodyweight)

This is the same as the quarter gassers except with a partner. One athlete runs a half gasser while the other

performs a bodyweight exercise. Perform the bodyweight exercise the entire time it takes for your partner to

compete the half gasser.

Med Ball 100s

Execute a variety of medicine ball throws for distance starting in one of the end zones on a football field. After

completing the throw, jog to where the medicine ball lands and execute another throw. Use the same type of

throw for the duration of the field. Rest 30-60 seconds and repeat with a different type of throw for a total of

10-20 lengths of the field. Some examples of medicine ball throws include:

Forward Throws Backward Throws Rotational Throws Overhead Throws

Forward Scoop Throw

Fwd Throw from ground

Squat & Push Throw

Backward Scoop Throw

Bkd Throw from ground

Diagonal Wood Chop

Rotational Scoop Throw

Rotational Chest Pass

Ground Slams

Crow Hop Ground Slams

60 in 60 Runs

Sprint 40-60 yards at close to top speed. Jog back half-way and then walk back the rest of the way to the

starting line. Start the next sprint every 60 seconds. You will have 60 seconds to complete the sprint, job back

and walk back. Perform 8 -12 repetitions.

Position O-Line/ D-Line Big Skill Skill

Sprint 40 yards 50 yards 60 yards

Jog Back 20 yards 25 yards 30 yards

Walk Back 20 yards 25 yards 30 yards

Track Conditioning

One Mile Run

Position Group O-Line D-Line Big Skill Skill

Target Time 10-12 min 9-10 min 8-9 min 7-8 min

12 Minute Run – Use Olympic Size Track (adjust for smaller sized tracks)

Position Group O-Line D-Line Big Skill Skill

Target Laps 4-5 Laps 5-6 Laps 6-7 laps 7-8 laps

Fartlek on any Size Track This is simply running (¾ speed) the straight-aways and walking or jogging the curves. The athlete should

perform at least 4 laps and no more than 8 on an Olympic size track. Adjust laps for smaller tracks

Cardio Machine Conditioning

VO2 Max on a Treadmill Start this session by walking on a treadmill at 3mph and 0 degree grade. Either program or manually adjust the

treadmill to increase the mph by .5 every 30 seconds and the grade by 1 degree every 60 seconds. Try to

continue running as long as possible and beat your previous time. Be careful with adjusting treadmill at higher

speeds. Time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

Speed 3mph 3.5mph 4mph 4.5mph 5mph 6mph 7mph 8mph 9mph 10 mph

Grade 1 2 3 4 5

Sprint Cycle on Exercise Bike Start this session by pedaling on an exercise bike at a moderate speed at a moderate level for 30 seconds. You

then will pedal as fast as possible (sprint) for 30 seconds. Then pedal at a moderate speed and increase

resistance by one level. Next interval sprint for 25 seconds then increase the level etc. Follow chart below.

Interval 1 Interval 2 Interval 3 Interval 4 Interval 5 Interval 6 Interval 7

Active Rest /

Sprint Time

30 sec.

30 sec

30 sec.

25 sec.

30 sec.

20 sec.

30 sec.

15 sec.

30 sec.

20 sec.

30 sec.

25 sec.

30 sec.

30 sec.

Level Starting +1 +2 +3 +2 +1 Starting

Forward & Back on Elliptical Start by pedaling forward at a moderate level for 1 minute. Pedal backwards at the same level for 1 minute.

Increase the level and pedal forward for a minute and backwards for 1 minute. Repeat cycle until the hardest

level is achieved (at least 10 minutes.)

"Every time you stay out late, every time you sleep in, every time you miss a workout, you make it that much

easier to get beat.”

- IronSport Gym

Strength Training


1st Year Student Teaching Progressions

TEACHING PROGRESSIONS

Squat Progression (Day 1)

Group Work

Bodyweight Squat

Isometric Hold

Stations

1.) Assisted Rack Squat

2.) Facing Wall Squat

3.) Concentric/Eccentric Box Squat

4.) Four Position Dowel Rod Squat

Hands Free, Back, Thigh, OH

Clean Progression (Day 2)

Starting Position i.e. “Ready” Position

Checklist – Feet, Knees,

Power Position i.e. “Set” Position

Checklist –

Triple Extension “Go or Hit”

Jump Shrug

Catch Position

Partner Assisted Elbows Up

Quarter Squat

Catch Drills

Elbow Strikes

Rack Transitions

Partner Assisted Bar Drops

Static Hang Clean

Ready, Set, Go/Hit Cadence

Posterior Chain Progression (Day 1)

SLRDL

Glute-Bridge Series

Double Leg Heels & Toes, Single Leg Heels & Toes

Overhead Press Progression (Day 2)

BTN OHP

Finish Position

OHP

Start Position, Open Window

BTN Push Press

Hip Drive

Push Press

TECHNIQUE CLINICS

Bench Press Technique (Day 2)

Shoulders, Elbows, Bottom Position Location

Row/ Pull-Up Technique (Day 1)

Retract, Repress

Abdominal Technique (Day 1)

Transverse Abdominus


STRENGTH TRAINING OVERVIEW

CONJUGATED PERIODIZATION

Conjugated Periodization is a Russian & Eastern European based training system, which is much different than

linear periodization. Most linear periodization has several phases and starts with higher volume and lower

intensity in week one and higher intensity and lower volume by week 12 or so. Usually the earlier stages of the

summer program are designed to enhance hypertrophy and strength endurance and then evolving to strength and

power development later in the summer cycle. With the conjugated system, all of these fitness qualities

including maximum strength, explosive power, strength endurance and hypertrophy are all addressed and

developed year round. We do not want to neglect any of these qualities during anytime of the year. We do not

want to detrain in terms of strength endurance or wait to the end of a cycle to address maximum strength. By

running full speed, performing plyometrics, using the maximal effort method requires us to use low volume

year round.

MAXIMUM EFFORT METHOD

We use 3 different methods for strength development based on Vladimir Zatsiorsky’s research. The Dynamic

Effort Method, The Maximum Effort Method, and the Repetition Method. We use the Dynamic Effort mostly

with our plyometric, ballistic and Olympic movements. In strength training, we concentrate mostly on the

maximum effort method. This means we work up to a repetition maximum for our emphasis movements. An

example is working up to a 3-rep max on the barbell back squat by performing 3 reps and increasing the weight

until you feel you are at your “3RM”. A 3 rep max is the heaviest weight you can lift for 3 reps. We feel this

system negates weekly and daily fluctuations in maximum strength and allows more adaptability in the load

intensity being used on a given workout.

USING A PERCENT OF A 1-REP MAX

There are a few flaws in a percentage-based system of resistance training. Namely, there are individual

differences for each lifter that using percents of a 1-rep max.

- A 1-rep max often changes during the course of a training program. Your 1-rep max can fluctuate every

day let alone every week. You may start your percentages based on a 300lb 1-rep max. By week 6, your

1 rep max is not 300lbs anymore. You are using percentages based on a false max. Percentages give a

good guideline, but they’re not 100% accurate.

- Everyone is stronger at different rep ranges. Two athletes may bench press 300 pounds. One athlete

may be able to bench press 270 (90%) 4 times. The second athlete may be able to bench press 270

twice. If you are having the athlete bench press 270 for 3 reps; the 1st athlete is not being pushed and the

2nd

is set up for failure.

If you have accurate rep maxes from a previous cycle, it is ok to use percentages of your 1-rep max for a

guideline. Just make sure you have the capability to make daily and weekly adjustments to those percentages.

DECENDING SETS & DROP SETS

There are many workouts that prescribe set and rep schemes that have the athlete perform a static number of

sets and reps with the same weight i.e. 3 sets of 3 or 5 sets of 5. What ends up happening is: the first sets are

basically warm-ups and even though the last set is very challenging, it is under the athlete’s true 3 or 5-rep max.

If you are able to do all sets with the prescribed reps, then the weight is not at the true rep-max. The other

scenario would be an athlete missing repetitions on the latter sets. This would consequently reduce the total

volume. If your first work set is a true rep max, then it will be extremely difficult to achieve the same number

of reps for subsequent sets.

In order to maximize the training effect from our emphasis lifts, we will either use a rep range or use

descending reps schemes for maximum intensity. If an athlete performs a true 5-rep max, there is little to no

chance the athlete will be able to perform 5 reps on a second set. We use a 5% drop in weight or more likely

reduce the reps by 2 to avoid over training. We will also use drop sets which will include a 10% drop in weight

and an increase in reps by 2. A third method would be using a cluster set which will be explained later.

PERFORMANCE OF A REP

Every rep and every set is extremely important for athletic success. Control each rep on the eccentric (negative)

portion of the lift. Without bouncing the weight at the bottom of the lift, execute the concentric portion as

quickly and as much force as possible (even on warm-up sets.) This is called Compensatory Acceleration

Training invented by Dr. Fred Hatfield. This is important for maximum strength development and prepares the

Central Nervous System (CNS) for subsequent sets.

OLYMPIC LIFTS

Olympic lifts are great tools to develop speed-strength and explosive power due to a rapid triple-extension

movement in the second pull phase of most of the lifts. But, Olympic lifts are not the only method for building

explosive power. Olympic lifts like cleans and snatches are specific skills. Being proficient at a power clean

may not necessarily transfer directly to explosiveness on the field. The rate of Force Development (RFD) of the

triple extension movement in general terms can have a positive correlation on similar triple extension type

movements on the field.

At Denison we always weigh the Risk-to-Reward Ratio on all of our lifts. Our biggest concern is safety,

primarily in the catch or rack phase of the clean. We feel because of limited flexibility, improper technique and

a lack of proper coaching; there are some postural positions we would like to avoid with this lift.

Overall, we do not want our athletes performing the Olympic lifts without proper coaching, supervision or

equipment. We feel there are alternatives with faster learning curves that can be implemented.

CONTRAST METHOD, CLUSTERS, & SUPERSETS

There are many methods not used in summer training that we will now use on occasion at Denison. Because of

discrepancies in equipment and logistical difficulties, we kept the summer workouts relatively basic. We will

utilize some of these aforementioned methods for optimum power development and regulation of training

intensity and volume. In the Contrast Method; we will couple a maximum effort movement with a dynamic

effort exercise or plyometric exercise in a complex. Clusters will allow us to execute more reps at higher rep

intensities. Clusters will compensate for fatigue and still keep performing range at or above the designated

percentage range for that particular exercise. Supersets will allow us to expedite the workouts in a much more

efficient manner by combing exercises using antagonistic muscle groups with limited rest in between. Will also

pre-exhaust targeted muscle groups to control synergistic dominance and fatigue in a particular exercise.

WHY WE SQUAT PARALLEL AT DENISON

POSTERIOR CHAIN DEVELOPMENT

- The Glutes and Hamstrings are not fully engaged until the athlete attains a parallel position.

- The Glutes play a significant role in hip extension during running and jumping.

- Not squatting parallel can place overemphasis on the quads and de-emphasize the role of the hamstrings

INJURY PREVENTION

- Squatting parallel develops the stabilizing muscles of the knee more efficiently

- Squatting parallel enhances strength at a greater range of motion

- Squatting parallel helps minimize the gap between quad to hamstring strength ratio

LEAN BODY MASS GAIN

- Squatting to parallel means a greater range of motion, thus increasing the:

–Motor units and muscles fibers being recruited

–Time under tension, which increases total work done within the same rep

–Joint Angle, which enhances the stretch reflex and connective tissue strength

WHY WE SQUAT PARALLEL AT DENISON (Cont.)

FLEXIBILITY

- Squatting to parallel can increase the athlete’s functional flexibility

- Squatting to parallel helps the athletes become more “comfortable” and confident when bending his/her knees

in sport

- Squatting to parallel addresses some problems of “playing low” and enables the athlete to change direction

more efficiently

SAFETY

- Squatting with a limited range of motion will increase the weight lifted by the athlete.

–This in turn, will greatly increase the axial load on the spine

–This will also place much more stress on the knee due to the limited degree of flexion

Athletes unable to squat parallel because of postural alignment or lack of experience will be labeled as a PUTS

athlete. PUTS stands for Physically Unable To Squat. These athletes will be given alternative exercises

additional commitments and extended teaching progressions to address these technique and postural

discrepancies.

MULTIPLE SET SYSTEMS

Denison University Max Effort Method 5-Set System

1st Set Warm-Up Set 50% of Target Weight

2nd

Set Warm-Up Set 75% of Target Weight

3rd

Set Warm-Up Set 90% of Target Weight

4th

Set Rep Max with Target Weight

5th

Set Work Set Variation (Choose one of the Following)

Same weight with descending reps (2 rep drop-off)

Less weight for same repetitions (5% weight drop-off)

Less weight for more repetitions (10% weight drop-off)

Cluster with same weight and same reps

Bonus Set with more weight and same reps (5% increase)

Denison University Dynamic Effort Method 5-Set System

1st Set Warm-Up Set 75-90% of Target Weight

2nd

Set Target Reps with Target Weight

3rd

Set Work Set Variation

4th


Same weight with same reps (increase in bar speed)

Denison University Sub-Maximal Effort Method 3-Set System

1st Set Warm-Up Set 75-90% of Target Weight

2nd

Set Rep-Max with Target Weight

3rd



Less weight for same repetitions (5% weight drop-off)

Less weight for more repetitions (10% weight drop-off)

Denison University Repetition Method 2-Set System

1st Set Rep-Max with Target Weight

2nd



Denison Big Red Max Effort Cycles Max Effort w/ Back-Off Set (Descending Weight, Ascending Reps)

3RM Ex.

Warm-Up: 150x8, 225x5, 270x3, [50%, 75%, 90%] 3 sets @ minimum

Max Set: 300x3 [on workout sheet]

Bonus Set: 315x2 [300x5%=15lbs] {do not count bonus set as new max because only 2 reps were completed}

Back-Off Set: 270x5 [300x10%-300=270]

Max Effort w/ Cluster (Static Weight, Static Reps) 3-5 Warm-up Sets

2 Rep Max Set w/ Target Weight

Optional Bonus Set (if 2RM was completed; add 5%)

2 Rep Cluster (Perform 2 singles w/ Max weight w/ 40 sec.

R.I.)

3-4 Warm-up Sets




R.I.)

2-4 Warm-up Sets




R.I.)

2-3 Warm-up Sets




R.I.)

3RM Ex.

Warm-Up: 150x8, 225x5, 270x3, [50%, 75%, 90%] 3 sets @ minimum



3 Rep Cluster: 300x1 (rest 30 sec.); 300x1 (rest 30 sec.); 300x1

Max Effort w/ Work Set (Static Weight, Descending Reps)

2-3 Warm-up Sets

4 Max Set w/ Target Weight

Bonus Set (if 4RM was completed easily; add 5%)

Work Set (Weight is same as Max set & rep to failure

for at least 2 reps)

1-3 Warm-up Sets



Work Set (Weight is same as Max set & rep to failure for at least 3

reps)

1-2 Warm-up Sets



Work Set (Weight is same as Max set & rep to failure

for at least 4 reps)

1 Warm-up Set



Work Set (Weight is same as Max set & rep to failure for at least 6

reps)

5 RM Ex.

Warm-Up: 150x5, 180x3



Work Set: 200x3 (as many as possible)

3-5 Warm-up Sets



Back-Off Set (Subtract 10% of Max set and Rep to Failure i.e.

2-6 reps)

3-4 Warm-up Sets




3-7 reps)

2-4 Warm-up Sets




4-8 reps)

2-3 Warm-up Sets




5-9 reps)

TORSO TRAINING

Abdominal Circuits

Choose one or two exercise from each category to build your own abdominal circuit. Perform each exercise

for 1-3 sets of 10-50 reps or 10-30 seconds (depending on the exercise).

Frontal Flexion Side Flexion

Crunch Side Crunch

Toe Touch Side Pike

Stability Ball Crunch

Plate Crunch

Plate Crunch on SB

Hip Flexion Rotation

Lying Leg Raise Barbell Landmines

Reverse Crunch Windshield Wipers (Rainbows)

Hanging Straight Leg Raise Hanging Rotational Knee-Ups

Stabilization

AB Bridge (Pillar)

Side Bridge

Bridge Opposite Holds

Stability Ball Bridge

Stability Ball Bridge (feet elevated)

SB Push Up Holds

SB Push Up Holds (feet elevated)


BPOC Series

PLYOMETRIC WORKOUT

Dynamic Warm-Up

In-Place or Ground-Based Warm-Up

Box Jump Series * if there are no plyo boxes at your gym you can use a bench if allowed

Week 1: (Base Week) Box Jumps

3 sets of 6 jumps

Week 2: (Load Week) Single Leg Box Jumps

4 sets of 4 jumps w/ each leg

Week 3: (Deload Week) Seated Box Jumps

6 sets of 3 jumps

Week 4: (Peak Week) Depth Jumps

5 sets of 3 jumps

Plyometric Push-Up Series

Week 1: (Base Week) Clap Push-Ups

4 sets of 6 push-ups

Week 2: (Load Week) Clap Push-Ups w/ Feet Elevated


Week 3: (Deload Week) Ballistic Push-Ups w/ Hands on Bench (Push up explosively to standing position)


Week 4: (Peak Week) Drop Push-Ups (Use bumper plates or 6” blocks)


Posterior Chain Circuit Go through circuit 1-3 times

Glute-Ham Raise or Glute Ham Bridge Variation 10-15 reps

Back Extension, Superman, or Sky-Diver 15-20 reps/ 15-30 sec.

Reverse Hyper or Hip Extension 15-20 reps

Bent-Over or Seated Rear Dumbbell Raise 2-3 sets of 10-15 reps

Lying Dumbbell Tricep Extension 2-3 sets of 10-15 reps

Standing Dumbbell Hammer Curls 2-3 sets of 10-15 reps

Calf-Raise Variation 2-3 sets of 15-25 reps

Abdominal Circuit

Grip Work

Static Flexibility

For videos of most PSAC drills:

http://www.youtube.com/watch?v=2rkExDQq8P0



BPOC Series

MEDICINE BALL WORKOUT

Dynamic Warm-Up

In-Place, Ground-Based or Med Ball Warm-Up

Med Ball 3XT Throw *Throw to partner or wall. If partner or wall not available: Throw med ball for maximum height instead.

Week 1: (Base Week) Standing Forward Scoop Throw

3 sets of 6 throws

Week 2: (Load Week) Standing Backward Scoop Throw from Floor

4 sets of 5 throws

Week 3: (Deload Week) Kneeling Forward Scoop Throw & Plyo Push-Up

5 sets of 4 throws

Week 4: (Peak Week) Backward Scoop Throw

6 sets of 3 throws

Med Ball Push Throw *Throw to partner or wall.

Week 1: (Base Week) Standing Squat Push Throw for Distance w/ Broad Jump

3 sets of 6 throws

Week 2: (Load Week) Standing 1-Arm Rotational ―Shot Put‖ Throw

4 sets of 4 throws per arm

Week 3: (Deload Week) Kneeling Chest Pass & Plyo Push-Up

5 sets of 4 throws

Week 4: (Peak Week) Standing Squat Push Throw for Height

6 sets of 3 throws

Med Ball Rotational Throw *Throw to partner or wall.

Week 1: (Base Week) Standing Rotational Chest Pass

3 sets of 4 throws each side

Week 2: (Load Week) Standing Rotational Scoop Throw


Week 3: (Deload Week) Kneeling Rotational Throw


Week 4: (Peak Week) Standing Rotational Scoop Throw


Med Ball Pull/ Abdominal Throw

*Throw to partner or wall. If partner or wall not available: Throw med ball for maximum height instead.

Week 1: (Base Week) Standing Floor Slams

3 sets of 10 throws

Week 2: (Load Week) Lying Pull-Over Throw & Sit-Up

4 sets of 8 throws

Week 3: (Deload Week) Kneeling Floor Slams

3 sets of 8 throws

Week 4: (Peak Week) Standing Crow-Hop Floor Slams

4 sets of 4 throws each leg For videos of most PSAC drills:




BPOC Series

MEDICINE BALL EXERCISE POOL

Throws & Jumps

3-5sets of 5-10 reps

Standing Throws

MB Scoop Throw for Ht.

MB Scoop Throw for Dist. (Fwd)

MB Scoop Throw for Dist. (Bkwd)

MB Scoop Throw for Ht. (from floor)

MB Squat-Press Throw for Ht.

MB Squat-Press Throw for Dist.

MB Ground Slams (1 or 2 arms)

MB Rotational Throws

Kneeling Throws

MB Scoop Throw for Dist. + Push-Up

MB Chest Pass for Dist. + Push-Up

MB Rotational Throw

MB Ground Slams (1 or 2 arms)

Wall Throws

MB Rotational Throw

MB Pull-Over Throws (1 or 2 arms)

MB Overhead Wall Dribbles (1 or 2 arms)

Jumps

Kneeling Jumps (MB at chest)

Kneeling Jumps (MB on shoulders)

Kneeling Jumps (MB overhead)

MB Squat Jumps w/ press

MB GM + Squat Jump w/ Ground Slam

Strength Exercises w/ Medicine Balls

2-3 sets of 10-25 reps

Total Body Exercises

MB 1 Arm OH Squat

MB OH Squat

MB Squat w/ Front Raise

MB 1 Arm Squat Press

MB Squat Press

MB Squat & Press Out

MB Good Morning + Press

MB Single Leg RDL + Press

MB Single Leg GM + Press

MB RDL & Front Raise

MB Swing

MB Diagonal Wood Chop

Lower Body Exercises

MB Single Leg Squat

MB Split Squat

MB Single leg Wall Squat

MB Reverse Lunge

MB Wall Squat

MB Shot-Put Squat

MB Bear Hug Squat

MB Back Squat

MB Single Leg RDL

MB Single Leg Good Morning

MB Single Leg Bridge & Curl

MB Bridge & Curl

Upper Body Exercises MB Depth Push-Up (2 hands on MB, drop to ground)

MB Push-Ups (2 hands on MB)

MB alt. Push Ups (1 hand on MB, 1 on ground)

MB Pull-Over

MB Front Raise

MB Bent-Over Front Raise

MB OH Triceps Extension

Torso Exercises

MB V-Ups (MB in hands)

MB V-Ups (MB b/t feet)

MB Crunch

MB Toe Touches

MB Push Up Hold (hands on ball)


BPOC Series

DYNAMIC BENCH PRESS WORK-OUT

Three Week Mini-Cycle

Small Plate or Dumbbell Warm-Up (2.5-10lbs)

Iron Cross x 10

Suitcase Swings x 10

RDL w/ Front Raise x 10

Split Squat w/ Side Raise x 10

Bent-Over T-Row w/ External Rotation x 10

Dynamic Bench Press (Speed Bench)

Perform reps as fast and explosively as possible

Week 1:

9 sets of 3 reps w/ 50% or 1RM w/ 45 second rest intervals using 3 different grip widths

(3 sets w/ close grip, 3 w/ medium grip, 3 w/ moderate grip (pinky on power rings)

Week 2:

9 sets of 3 reps w/ 55% or w/ 45 second rest intervals using 3 different grip widths


Week 3:

9 sets of 3 reps w/ 60% or w/ 45 second rest intervals using 3 different grip widths


Chest Supported Machine, Cable, or Dumbbell Row

Perform Exercise with palms facing each other


Lying Dumbbell Tricep Extension

Lying on Floor or Bench


Rear Delt Raise, Cable Face Pulls, Band Face Pulls, or Upright Rows

Keep elbows higher than wrists

3 sets of 8 reps

Dumbbell Hammer Curls

Seated or Standing


BODYWEIGHT EXERCISE EQUIVALENTS

Weighted Exercise in Workout Bodyweight Exercise Equivalent

Jump Shrug, High Pull, or Snatch Box Jump or Med Ball Throw

Squat or Deadlift Single Leg Box Squat or Pistol Squat

Step-Up, Lunge or Split Squat BW Step-Up, Lunge or Split Squat

Glute-Ham Raise or RDL Glute-Ham Bridge or Single Leg RDL

Bench Press, CGBP, Incline Press, or Overhead Press Push-Up or Manual Resistance Shoulder Raise

Pull-Up, Chin-Up or Row Bodyweight Row or Manual Resistance Row

BPOC

Strength Endurance Emphasis (Push-Pull)

Dynamic Warm-Up

Superset the next 3 exercises:

Leg Curl 1 set of 8-10 reps

Leg Press 1 set of 15-20 reps

Leg Extension 1 set of 10-12 reps

Keep the same weights for next superset:

Leg Curl 1 set of 6-8 reps

Leg Press 1 set of 12-15 reps

Leg Extension 1 set of 8-10 reps

Superset the next 3 exercises (pick dumbbells that are combined about half your bodyweight) :

Dumbbell Bench Press or Stability Ball Dumbbell Press AMRAP for 1 minute

Lat Pull Down (Any Grip) AMRAP for 1 minute


Dumbbell Bench Press or Stability Ball Dumbbell Press AMRAP for 45 sec.

Lat Pull Down (Any Grip) AMRAP for 45 sec.


Dumbbell Bench Press or Stability Ball Dumbbell Press AMRAP for 30 sec.

Lat Pull Down (Any Grip) AMRAP for 30 sec.

Neck Work

Static Flexibility

* AMRAP = as many reps as possible

BPOC

Strength Endurance Emphasis (Upper Only)

Dynamic Warm-Up

1 Arm Dumbbell Row 1 set of 8-12 reps

1 Arm Dumbbell Bench Press 1 set of 8-12 reps

Lat Pull Down 1 set of 8-12 reps

Dumbbell Bench Press 1 set of 8-12 reps

Flexed Arm Hang (Overhand or Underhand Grip) 1 set for Max Time

Dumbbell Push-Up 1 set of 25-75 reps

Lying Dumbbell Tricep Extension 1 set of 8-12 reps

Standing Dumbbell Hammer Curl 1 set of 8-12 reps

Tricep Push Down (with any attachment) 1 set of 8-12 reps

Alternating Dumbbell Curls 1 set of 8-12 reps

Overhead Tricep Extension (Cable or Dumbbell) 1 set of 8-12 reps

Dumbbell Reverse Curls 1 set of 8-12 reps

Dumbbell Upright Row 1 set of 8-12 reps

Dumbbell Rear Delt Raise (bent over or seated) 1 set of 8-12 reps

Dumbbell Lateral Raise 1 set of 8-12 reps

Dumbbell Front Raise 1 set of 8-12 reps

Neck Work

Grip Work


BPOC Series

METABOLIC CONDITIONING

Dynamic Warm-Up

In-Place or Ground-Based Warm-Up

TABATA METHOD

Perform an exercise for 20 seconds and then rest for 10 seconds. Repeat this for 8 total cycles. Try to perform

at least 8 reps for each cycle.

Exercise Weight Sets Work

Interval

Rest

Interval

Total Time

DB or BB Squat & Press 25-50% of BW

8 20 Sec. 10 sec. 8 Total Cycles

4 Minutes (240) Sec.

DB or BB RDL & Upright Row 25-50% of BW

8 20 Sec. 10 sec. 8 Total Cycles

4 Minutes (240) Sec.

BODYWEIGHT REP RACE

Pick a bodyweight exercise and attempt to reach a rep goal. Try to reach this goal in the least amount of set as

possible. Here are some examples:

Bodyweight Squat or Lunge 100 reps

Glute Ham Raise or Back Extension 50 reps

Chin-Up or Pull-Up 25 reps

Dip (parallel bar or bench) 50 reps

Bodyweight Row 50 reps

Push-Up 100 reps

You can also do a combination of these exercises in a circuit or superset fashion.

PLATE CIRCUIT

See next page.


PLATE CIRCUITS

45lb Plate Circuit

25lb Plate Circuit

25lb Plate Combo Circuit

EXERCISE REPS

EXERCISE REPS

EXERCISE REPS

STANDING

STANDING

STANDING

Front Squat 4 to 8

Front Squat 8 to 12

Front Squat + OH Press 6 to 8

RDL 4 to 8

RDL 8 to 12

RDL + Upright Row 6 to 8

Overhead Squat 4 to 8

Overhead Squat 8 to 12

Overhead Squat + OH Press 6 to 8

Back Squat 4 to 8

Back Squat 8 to 12

Back Squat + Tricep Extension 6 to 8

Good Morning 4 to 8

Good Morning 8 to 12

Good Morning + Calf Raise 6 to 8

Tricep Extension 4 to 8


Curl + Overhead Press 6 to 8

Overhead Press 4 to 8

Overhead Press 8 to 12

Upright Row + Press Out 6 to 8

Front Raise 4 to 8

Front Raise 8 to 12

RDL + Bent Over Row 6 to 8

Curl 4 to 8

Curl 8 to 12

Sumo Swings 6 to 8

Upright Row 4 to 8

Upright Row 8 to 12

Forward Lunge + Rotation 6 to 8

Bent Over Row 4 to 8

Bent Over Row 8 to 12

Standing Russian Twist 6 to 8

Sumo Swings 4 to 8

Sumo Swings 8 to 12

LYING ON BACK

Forward Lunge 4 to 8

Forward Lunge 8 to 12

Crunch + Leg Raise 6 to 8

Single Leg RDL 4 to 8

Single Leg RDL 8 to 12

Straight Arm Chest Press + Pull Over 6 to 8

LYING ON BACK

LYING ON BACK

Bent Arm Chest Press + Pull Over 6 to 8

Crunch 4 to 8

Crunch 8 to 12

Perform Circuit 1 to 3 times



Start w/ Reps of 4-8

Chest Press 4 to 8

Chest Press 8 to 12

Once you can do 3 circuits with reps of 8,

Pull Over 4 to 8

Pull Over 8 to 12

then do reps of 6-10 the next time you

Crunch 4 to 8

Crunch 8 to 12

do the circuit, etc.


BODYWEIGHT CIRCUITS

Choose One Circuit & Perform 1-3 times. Perform 10-50 repetitions of each exercise in order.

Bodyweight Circuit

Reverse Lunge

Single Leg Glute-Ham Bridge

T-Push-Up

Side Lunge

Glute-Ham Bridge

Push-Up

Squat

Bodyweight Wall Circuit

Single Leg Wall Sits (back against wall)

Glute-Ham Bridge (feet against wall)

Hand-Stand Push-Ups (feet against wall)

Wall Sits (Back Against Wall)

Push-Ups (hands against wall)

Bodyweight Bench or Box Circuit

Pistol Squat (standing on bench)

Single Leg Glute-Ham Bridge (foot against bench)

Push-Up (feet on bench)

Single Leg Box Squat

Straight Leg Glute-Ham Bridge (foot on bench)

Push-Up (hands on bench)

Bulgarian Split Squat (back foot on bench)

Bodyweight & Monkey Bars Circuit

Assisted Single Leg Squat (hands on chest high bar)

Pull-Up (Overhand Grip)

Push-Up (feet on low bar)

Single Leg Glute-Ham Bridge (foot against low bar)

Chin-Up (Underhand Grip)

Push-Up (hands on low bar)

Bulgarian Split Squat (back foot on low bar)

Bodyweight Row (Overhand Grip)

Bodyweight & Towel Circuit

Assisted Single Leg Squat (wrap towel around pole)

Bodyweight Row (wrap towel around pole)

Reverse Lunge (feet on towel, slide on floor)

Towel Bridge & Curl (feet on towel, slide on floor)

Push-Up Walks (feet on towel, slide on floor)

Side Lunge (feet on towel, slide on floor)

Exercise Descriptions


Medicine Ball Exercises

MB Backward Scoop Throw MB Backward Scoop Throw from Floor

MB Forward Scoop Throw MB Forward Scoop Throw from Floor

MB Push Throw for Height MB Push Throw for Distance

Standing MB Floor Slam Kneeling MB Floor Slam


Medicine Ball Exercises

Kneeling MB Scoop Throw & Plyo Push-Up Kneeling MB Chest Pass & Plyo Push Up

Kneeling Rotational Throw Kneeling Chest Pass

Kneeling Jump Series

Kneeling Jump Series with Med Ball

Olympic Hybrids - Jump Shrugs and Swings

Dumbbell Jump Shrug

Dumbbell Swing

1 Arm Dumbbell Swing

Kettlebell Swing

1 Arm Kettlebell Swing

Olympic Hybrids – High Pulls & Shrug Pulls

Dumbbell High Pull from Hang

Barbell High Pull from Hang

High Pull from Rack

Barbell Shrug Pull from Hang

Barbell Shrug Pull from Floor

Olympic Hybrids – Snatches and KB Push Presses

Clean Grip Hang Snatch

1 Arm Dumbbell Snatch

1 Arm Kettelbell Snatch

1 Arm Kettlebell Push Press

Kettlebell Push Press

Olympic Hybrids – Squat Presses & Split Jerks

1 Arm Dumbbell Squat Press

1 Arm Kettlebell Squat Press

Kettlebell Squat Press

Dumbbell Split Jerk

1 Arm Dumbbell Split Jerk

Olympic Hybrids – Push Presses and Split Jerks

Barbell Push Press

Dumbbell Push Press

1 Arm Dumbbell Push Press

Lower Body Exercises – Squat Variations

Barbell Back Squat

Front Squat Crossed Arms Version W/ Straps

Barbell Box Squat Overhead Squat

1 Arm Dumbbell Overhead Squat Dumbbell Squat 1 Arm Dumbbell Squat

1 Arm Dumbbell Overhead Squat Kettlebell Squat

Lower Body Exercises – Deadlift & RDL Variations

Conventional Deadlift Sumo Deadlift

Hex Bar Deadlift Snatch Grip Deadlift

1 Arm Dumbbell Deadlift Good Morning

Barbell Romanian Deadlift (RDL) Snatch Grip RDL

Dumbbell RDL Single Leg DB RDL (2 DBs)

Lower Body Exercises –RDL Variations & Posterior Chain Exercises

Single Leg DB RDL (1 DB) Single Leg KB RDL (1KB)

Hex Bar RDL Glute-Ham Raise

Back Extension 45 Degree Back Raise

Hip Extension Hip Extension on Ball & Bench

Bridge + Curl on Stability Ball Bridge + Curl on Med Ball

(can also be done with one leg) (can also be done with one leg)

Lower Body Exercises – Single Leg Squat, Lunge & Step-Up Variations

Barbell Split Squat Barbell Split Squat – back foot elevated

Barbell Split Squat – front foot elevated Dumbbell Split Squat (Bulgarian Split Squat)

Dumbbell Walking Lunge Dumbbell Side Step Up

Prisoner Side Step-Up Bulgarian Split Squat Reverse Lunge off Box

Single Leg Box Squat Pistol Squat Assisted Pistol Squat

Bodyweight Exercises – Single Leg Squat, Lunge & Glute-Ham Variations

Reverse Towel Lunge Side Towel Lunge

Single Leg Glute-Ham Bridge (Sprinters)

Towel Curls to Bridge Single Leg Towel Curls to Bridge

Single Leg RDLS

DDEENNIISSOONN

UUNNIIVVEERRSSIITTYY

Upper Body Exercises – Overhead & Barbell Press Variations

Barbell Overhead Press Dumbbell Overhead Press

Kettlebell Overhead Press 1 Arm Dumbbell Overhead Press

1 Arm Kettlebell Overhead Press 1 Arm Kettlebell Bottoms-Up Press

Barbell Bench Press Close Grip Bench Press

Incline Bench Press Close Grip Incline Press

Upper Body Exercises – Dumbbell & Kettlebell Variations

Dumbell Bench Press

Dumbbell Floor Press 1 Arm Dumbbell Press

Kettlebell Floor Press 1 Arm KB Bottoms-Up Floor Press

Upper Body Exercises – Row Variations

Bent-Over Barbell Row Bent-Over Dumbbell Row

1 Arm Dumbbell Row 1 Arm Kettlebell Row

Bodyweight Row w/ Straps One Arm Bodyweight Row w/ Strap

Bodyweight Overhand Grip Row in Rack Bodyweight Underhand Grip Row in Rack

DDEENNIISSOONN


Upper Body Exercises – Chin-Up Variations

Overhand Grip Pull-Up Underhand Grip Chin-Up

Mixed Grip Pull-Up Towel Pull-Up

Neutral Grip Pull-Up One Arm Underhand Grip Chin-Up

DDEENNIISSOONN


Bodyweight Exercises – Push-Up Variations

Torso Training

Stabilization Series

Bridge or Pillar Side Bridge Bridge Opposites

SB Pillar Push Up Holds SB Bridge feet el. Push Up Holds feet el.

Frontal Flexion

Crunch Toe Touch SB Crunch Plate Crunch SB

Plate Crunch

Hip Flexion

Leg Lifts Reverse Crunch

SB Pikes Hanging Leg Lifts

Torso Training

Janda Sit-Ups

Side Flexion

Side Crunch Side Pike

Rotation

Land Mines

Standing Strap Rotations Kettlebell Wood Chops

Windshield Wipers (Rainbows) Hanging Rotational Knee Ups


Manual Resistance Exercises

Standing Row Kneeling Straight Arm Pull-Down & Standing

Upright Row

Kneeling Tricep Extension & Standing Bicep Curl Lateral Raise

Front Raise (Hands Together) Bent-Over Rear Raise

Hip Abduction Lying Hamstring Curl (1 or 2 legs)


Band Exercises

Standing Band Snatch Squat w/ band around knees Overhead Squat w/ bands

Overhead Amoeba Squat Back Squat X Squat

Good Morning Deadlift Single Leg Good Morning

Standing Hip Abduction Lying Hip Abduction Alternative Set-Up

[email protected] http://www.denison.edu/athletics/strength.html (740) 587-5463

mailto:[email protected]

http://www.denison.edu/athletics/strength.html

Circuits & Commitments

BIG RED CIRCUITS

Abdominal

No Equipment V-Ups

Leg Raise + Reverse Crunch

Scissor Sit-Ups

Sprinter Sit-Ups

Ab Rockers

Med Ball Circuit Med Ball Wood chops

Med Ball V-Ups

Lying Leg Raise w/ Med Ball between feet

Med Ball Crunches

Med Ball Side Crunches

Stability Ball Circuit Stability Ball Crunch

Stability Ball Push-Up Holds

Lying Leg Raise w/ Stability Ball between feet

Stability Ball Abdominal Bridge (plank)

Stability Ball Side Crunch

Med Ball Wall Circuit Lying Straight Leg Wall Throws

Rotational Wall Slams

Overhead Wall Slams

Med Ball Crunch (feet on wall)

Stability Ball & Med Ball Circuit Med Ball V-Up w/ Stability ball between feet

Push-Up Holds w/ hands on MB & feet on SB

Med Ball Crunch on Stability Ball

Stability Ball Russian Twist w/ MB

Rack & Band Circuit Hanging Straight Leg Raise

Standing Band Crunch

Hanging Rotational Knee-Ups

Standing Band Oblique Crunch

Hanging Side Leg Raise

Stability Ball & Bench Circuit Stability Ball Knee-ins (hands on bench)

Stability Ball Push-Up Holds (feet on bench)

Stability Ball Roll Outs (hands on bench)

Stability Ball Crunch (feet on bench)

Stability Ball & Band Circuit Stability Ball Crunches w/ Band Resistance

Stability Ball Bear Hug Rotations w/ Band Resistance

Lying Reverse Crunch w/ SB w/ Band Resistance

V-Up w/ Band around feet & SB in hands

Stability Ball, Band & Rack Circuit Stability Ball Crunches w/ Band Resistance

Supine Leg Raises while lying on Stability Ball

Lying Feet Rotations w/ Stability Ball between feet

Seated Band Crunch on Stability Ball

10lb Plate Circuit Seated 45 Degree Rotations

Straight-Leg Sit-Ups

Side Crunches

V-Up

25Lb Plate Circuit Plate Wood Chop

Plate V-Up

Standing Rotation (straight arms)

Straight Leg Sit-Up (weight behind head)

Plate Crunch

45Lb Plate Circuit

Plate Wood Chop

Plate V-Up

Standing Rotation (Bent Arms)

Plate Crunch

Dumbbell Circuit (1DB) 20-50lb DB Wood chop

Hanging Knee-Ups w/ DB between feet

DB Crunch

DB Seated Twist

Barbell Circuit Barbell Landmine

Barbell Rollouts

Standing Twists

Barbell Crunch

Choose any circuit and Perform 10—25 reps of each exercise

Complete circuit of choice 1-3 times

BIG RED CIRCUITS

Shoulder

No Equipment Manual Resistance Low Position External Rotation

Manual Resistance Low Position Internal Rotation

Manual Resistance Lateral Raise (hands on wrists)

Manual Resistance Bent Over Rear Raise

Med Ball Circuit Med Ball Single Arm Wall Dribbles

Single Arm Med Ball Wall Push-Ups

Med Ball Push-Ups (One Arm on MB, One on Floor)

Med Ball Walk Overs

Med Ball Push Up Alternate Rolls

Mini-Band Circuit Standing Band Snatch

Standing Front Raise

Overhead Pull Apart

Pull Apart

Standing Shrug

Rack & Mini-Band Circuit (High) Low Position External Rotation

Low Position Internal Rotation

Kneeling Band Reverse Fly

Kneeling Band Flyes

Kneeling Band Face Pulls

Rack & Mini-Band Circuit (Mid) High Position External Rotation

High Position Internal Rotation

Standing Reverse Band Flyes

Standing Band Flyes

Standing Band Face Pulls

Rack & Mini-Band Circuit (Low) Lying External Rotation (feet toward rack)

Lying Internal Rotation (feet away from rack)

Kneeling Scarecrows

Standing Upright Rows

Plate Circuit Empty Cans

Cuban Press

Side Raise + Adduction

Front Raise + Abduction

Side Raise Circles

Plate & Flat or Incline Bench Circuit (Prone)

Plate Ys

Plate Ts

Plate Ls

Plate Ws

Plate & Stability Ball Circuit Plate Ys

Plate Ts

Plate Ls

Plate Ws

Plate & Flat Bench Circuit (Supine) Lying External Rotation

Lying Internal Rotation

Lying Flyes (Palms towards face)

Straight Arm Lion-Oxes

Lying Flyes (Palms towards feet)

Blast Strap Circuit T-Row & External Rotation

Scarecrows

Reverse Fly

Standing Flye

Scapular Retraction

Sled Circuit T-Row & External Rotation

Scarecrows

Reverse Fly

Front Raise

Standing Flye

2 Dumbbell Circuit Contra Lateral Raise

Bent Over Rear Raise

Upright Row

Shrug

Dumbbell Scapular Push-Ups

Barbell Circuit Barbell Front Raise

Barbell Upright Rows

Barbell Overhead Shrugs

Barbell Shrugs

Barbell Scapular Push-Ups



BIG RED CIRCUITS

Posterior Chain Level 1

No Equipment Single Leg, Bent Leg Glute-Ham Bridge (Sprinters)

Single Leg RDL

Lying Skydiver

Double Leg Bent Leg Glute-Ham Bridge (Heel-Toe)

Level 2

Stability Ball Circuit Glute-Ham Raise (knees on ball, feet against wall)

Single Leg Glute-Ham Bridge & Curl

Double Leg Glute-Ham Bridge & Curl

Reverse Hyper on Stability Ball

Single Leg Straight Leg Bridge

Level 3

Med Ball Circuit Med Ball Single Leg Glute-Ham Bridge & Curl

Single Leg RDL w/ Med Ball

Med Ball Double Leg Glute-Ham Bridge & Curl

Med Ball Good Morning

Med Ball Single Leg Straight Leg Bridge

Level 4

Partner Bench Circuit Glute-Ham Raise (knees on bench/ partner on feet)

Back Extension Holds for Time (partner on legs)

Figure-4 Bent Leg Glute-Ham Bridge

Manual Resistance Leg Curl (1 Leg)

GLUTE-HAM BENCH CIRCUITS Level 5

GHR Bench Circuit Glute-Ham Raise (foot plate at lowest position)

Back Extension (hands across chest)

Reverse Hyper

Level 6

GHR Bench Circuit Glute-Ham Raise (foot plate at highest position)

Back Extension (hands on head)

Reverse Hyper (w/ 3 second holds)

Level 7

GHR Bench & Med Ball Circuit Glute-Ham Raise (hold ball in front)

Back Extension (hold ball in front)

Reverse Hyper (hold ball between feet)

Level 8

GHR Bench & Med Ball Circuit Glute-Ham Raise (hold ball behind head)

Back Extension (hold ball behind head)

Reverse Hyper (hold ball between feet)

Level 9

GHR Bench & Plate/DB Circuit Glute-Ham Raise (hold weight in front)

Back Extension (hold weight in front)

Reverse Hyper (hold weight between feet)

Level 10

GHR Bench & Plate/DB Circuit Glute-Ham Raise (hold weight behind head)

Back Extension (hold weight behind head)

Reverse Hyper (manual resistance)

Level 11

GHR Bench & Band Circuit Glute-Ham Raise w/ Band Resistance

Back Extension w/ Band Resistance

Reverse Hyper w/ Band Resistance

Level 12

GHR Bench Single Leg Circuit Glute-Ham Raise

Back Extension

Reverse Hyper



Big Red Commitments

CORE POWER Level 1

Med Ball Single Leg Wood Chops 1x5 e.l.

Level 2

Med Ball Underhand Single Leg Wall Slams 1x5 e.l.

Level 3

Standing Bear Hug Band Rotations 1x5 e.s. Level 4

Barbell Landmine 1x5 e.s

Level 5

Med Ball Overhead Wall Slams 1x10

Level 6

Lying Med Ball Pull-Over Throw 1x5

Level 7

Med Ball Rotational Wall Slams 1x5 e.s. Level 8

1 Arm Barbell Landmine 1x5 e.s.

Level 9

Med Ball Rotational Throws 1x5 e.s. Level 10

Jammer Rotation w/ Doubled Mini-band 1x5 e.s.

Big Red Commitments

CORE STABILITY Level 1

Stability Ball Back Bridge 1x30-60 sec.

Superman 1x10-30 sec. e.s.

Level 2

Pillar AB Front Bridge 1x30-60 sec.

Pillar AB Side Bridge 1x30-60 sec.

Level 3

Sky Diver 1x10-30 sec.

Stability Ball Holds (hands on ball/ feet el) 1x30-60s

Level 4

Quadruped Opposite Holds 1x10-30 sec. e.s.

1 leg Stability Ball Back Bridge 1x10-30 sec. e.l.

Level 5

Push-Up Position Opposite Holds 1x10-30 sec. e.s.

Cobra 1x10-30 sec.

Level 6

Kneeling on Stability Ball 1x30-60 sec.

Single Leg Sits on Stability Ball 1x30-60 sec.

Big Red Commitments

CORE STRENGTH Level 1

Plate Crunch w/ 25lb plate 1x10-20

Side Crunch w/ 25lb plate 1x10-20

Level 2

Plate Crunch w/ 45lb plate 1x10-20

Stability Ball Side Crunch 1x10-20

Level 3

Standing Band Crunch w/ Purple Band 1x10-20

Overhead Dumbbell Side Bends 1x10-20

Level 4

Standing Band Crunch on GH Bench 1x10-20

Stability Ball Jackknife or Pike 1x10-20

Level 5

Barbell Crunch (65lbs) 1x10-20

Hanging Rotational Knee-Ups w/ Med Ball 1x10-20

Level 5

Dumbbell Crunch (40-50lb DBs) 1x10-20

Hanging Straight Leg Raises 1x10-20

Level 7

GH Bench Sit-ups w/ MB in front 1x10-20

Windshield Wipers 1x20

Level 8

GH Bench Sit-ups w/ MB behind head 1x10-20

Hanging Med Ball Circles 1x20 e.d.

Level 9

Straight Leg Sit-Ups (10lb plate behind) 1x10-20

Standing Band Oblique Crunch (w/ purple) 1x10-20

Level 10

Straight Leg Sit-Ups (25lb behind head) 1x10-20

GH Bench Side Sit-Ups 1x10-20

Big Red Commitments

CORE STAMINA Level 1

Straight Leg Raise + Reverse Crunch 1x25-50

Level 2

Straight Leg Reverse Crunch + Toe Touch 1x25-50

Level 3

Single Leg Raise + Opposite Toe Touch 1x25-50

Level 4

Sprinter Sit-Ups 1x25-50

Level 5

AB Rockers 1x10-20

Level 6

Corkscrew Crunch 1x25

Level 7

Leg Raise + Toe Touch 1x25-50

Level 8

Lying V-Ups 1x25-50

Big Red Commitments

Hip Mobility Level 1

Standing Leg Swings (Front to Back) 5 each leg

Standing Leg Swings (Side to Side) 5 each leg

Standing Knee Pull-Ins 5 each leg

Standing Heel Pull-Ins to Front 5 each leg

Standing Ankle Pull-Ins to Rear 5 each leg

Level 2

Lying Straight Leg to opposite hand 5 each leg

Lying Scorpions 5 each leg

Push-Up Position Reverse Scorpions 5 each leg

Spider Man Stretch (hold for 3 seconds) 5 each leg

Quadruped Hip Circles (each direction) 5 each leg

Level 3

Stability Ball Hip Rotations (Side to Side) 5 each dir.

Stability Ball Hip Rotations (Front to Back) 5 each dir.

Stability Ball Hip Circles 5 each dir.

Stability Ball Scorpions 5 each leg

Foam Roller IT Band 5 each leg

Level 4

Hurdle Front Step Over 5 each leg

Hurdle Lateral Step Over 5 each leg

Hurdle Lateral Duck Under 5 each leg

Hurdle Lateral Duck Under with Rot. to Lunge 5 E.L.

Big Red Commitments

Hip Strength Level 1

Lying Hip Abduction 15 sec. per leg

Lying Hip Adduction 15 sec. per leg

Lying Hip Extension 15 sec. per leg

Lying Hip Flexion 15 sec. per leg

Level 2

MR Lying Hip Abduction 1x10

MR Butterfly Adduction 1x10

MR Bent Leg Hip Flexion on Bench 1x10

Stability Ball Single Leg Hip Extension 1x20

Level 3

Quadruped Hip Extension (Straight Leg) 10 each leg

Quadruped Hip Extension (Bent Leg) 10 each leg

Quadruped Hip Abduction (Straight Leg) 10 each leg

Quadruped Hip Abduction (Bent Leg) 10 each leg

Single Leg Back Bridge Hip Flexion 10 each leg

Standing Adduction Plate Slides 5 each dir.

Level 4

Standing Hip ADduction w/ Band 10 each leg

Standing Hip ABduction w/ Band 10 each leg

Standing Hip Flexion w/ Band 10 each leg

Standing Band Stomps 10 each leg

Lateral Shuffle w/ Bands around ankles 5 each dir.

Big Red Commitments

ACL/ VMO Pre-Hab Level 1

Bosu Ball Squat 1x10-20

Level 2

Green Band TKEs 1x20

Level 3

3 way single-leg RDL reach 1x10 e.l.

Level 4

3-Way Single Leg Squat & Reach (w/ plate) 1x10 e.l.

Level 5

Stability Ball Wall Squat w/ Med Ball b/t Knees 1x25

Level 6

Blue Band TKEs 1x20

Level 7

Peterson Step Up on 12” box 1x15

Level 8

15^ Side Step Up 1x15

Big Red Commitments

Ankle/Calf/Shin Pre-Hab Level 1

Toe Walks 1x20 steps e.l.

Heel Walks 1x20 steps e.l.

Level 2

Standing Toe-Heel Rockers 1x20

Standing Inversion-Eversion 1x20

Level 3

Seated Calf Raise 1x20

MR Dorsi-Flexion 1x10

Level 4

Lying Calf Extension w/ Blue Band 1x25

Lying Inversion/ Eversion w/ Blue Band 1x10

Level 5

Single Leg Dyna-Disc Inversion/ Eversion 1x10

Single Leg Dyna-Disc Circles 1x10

Level 6

Single Leg Multi-Directional Hops onto Dyna-Disc

1x5

Big Red Commitments

Posterior Shoulder Level 1

Seated Rear Dumbbell Raise 1x10-15

Level 2

Prone YTAs (5 of each; 3 sec hold at top) 1x15

Level 3

Mini-Band Pull Apart 1x15

Level 4

Face Pulls w/ Band 1x12

Level 5

Incline MR Rear Delt Raise (hold @ elbows) 1x10

Level 6

Incline YTAs (5 of each; 3 sec hold at top) 1x15

Level 7

Seated Dumbbell Muscle Snatch 1x10-15

Level 8

Standing Band Snatch (Mini or Purple) 1x10-15

Level 9

Kneeling Scarecrows w/ Bands (White Rack) 1x10-15

Level 10

Standing Band Retraction w/ 2.5-5lb Plates 1x10-15

Big Red Commitments

Yoke/ Stinger Level 1

Standing/ Seated Dumbbell Shrugs 1x10-20

Level 2

EZ Bar Upright Row 1x10-20

Level 3

Standing Barbell Shrug 1x10-20

Level 4

Dumbbell Upright Row 1x10-20

Level 5

One-Arm Leaning Shrug 1x10-20

Level 6

Barbell Upright Row 1x10-20

Big Red Commitments

Deltoid/ Rotator Cuff Level 1

Standing 45 ^ Empty Can 1x10-20

Bent Over 45^ Full Can 1x10-20

Level 2

Lying on Side DB External Rotation 1x10-20

Lying on Side DB Internal Rotation 1x10-20

Level 3

Front Plate Raise (5sec Up/Hold/Down) 1x5

Cuban Press 1x10-20

Level 4

Low Position Band Internal Rotation 1x10-20

Low Position Band External Rotation 1x10-20

Level 5

Supine Dumbbell Straight Arm Lion Ox 1x10-20

Supine Dumbbell 90^ Lion Ox 1x10-20

Level 6

Low Position MR External Rotation 1x10-20

Low Position MR Internal Rotation 1x10-20

Level 7

Low Incline Prone Ws (lying face down) 1x20

Low Incline Prone External Rotation 1x20

Level 8

High Position Band External Rotation 1x10-20

High Position Band Internal Rotation 1x10-20

Level 9

Contra-Lateral DB Raise 1x10-20

Level 10

Seated/ Kneeling Lateral Chain Raise 1x10-20

BIG RED Commitments

Shoulder Stability Level 1

Dumbbell Scapular Push-Up Plus 1x20

One-Arm on Med Ball Push-Ups 1x10-20

Level 2

Barbell Overhead Shrugs 1x20

Half Circle Push-Up Walks (hands on 22/44/22) 1x5

Level 3

Blast Strap Scapular Retractions 1x20

Alternating One-Arm Med Ball Push-Ups 1xF

Level 4

Overhead Scapular Retractions w/ Band 1x20

Half Circle Push-Up Walks (feet elevated) 1x5

Level 5

Bosu Ball Push Up Plus 1x20

Dumbbell Front Drop & Catch 1x20

Level 6

One-Arm Med Ball Wall Dribble 1x20

Dumbbell Side Drop & Catch 1x20

BIG RED Commitments

Upper Arms Level 1

Manual Resistance Interlock Extension 1x8-12

Chin-Ups (with or without bands) 1x8-12

Level 2

Manual Resistance 1 Arm Extension 1x8-12

Dumbbell Concentration Curl 1x8-12

Level 3

Piston Push-Downs w/ Bands 1x8-12

Standing Band Curls (Green Bands) 1x8-12

Level 4

Overhead Band Extensions (Purple) 1x8-12

Standing Band Curls 1x8-12

Level 5

MR Towel Push-Downs 1x8-12

MR Towel Curls 1x8-12

Level 6

Lying Dumbbell Extensions 1x8-12

Standing Alternating Dumbbell Curl 1x8-12

Level 7

Incline Elbows Out Extensions 1x8-12

Incline Dumbbell Curls 1x8-12

Level 8

Lying EZ Bar Extensions 1x8-12

Standing EZ Bar Curls 1x8-12

Level 9

Rolling Dumbbell Extension 1x8-12

Dumbbell Hammer Curl 1x8-12

Level 10

Blast Strap Triceps Extension 1x8-12

Blast Strap Curl 1x8-12

Level 11

JM Press 1x8-12

Barbell Curl 1x8-12

Level 12

Close Grip 3/4 Board Press w/ Bands 1x8-12

1 Arm Barbell Curl 1x8-12

Big Red Commitments

GRIP Level 1

Bumper Toss to Same Hand 1x10

Plate Pinch w/ 5s (3-5) 30-60sec

Level 2

Bumper Toss to Opposite Hand 1x10

Dumbbell Holds (end of dumbbell) 30-60sec

Level 3

Bumper Spins w/ Same Hand 1x10

Plate Pinch w/ 10s (2-4) 30-60sec

Level 4

Bumper Flips w/ Same hand 1x10

COC Grippers (50-100lb) 1x15-25

Level 5

Bumper Drop & Catch w/ Opposite Hand 1x10

Hand Expander w/ Rubber Band 1x50-100

Level 6

Bumper Drop & Catch w/ same hand 1x10

Farmers Hold w/ 2 barbells in rack 30-60sec

Level 7

2 hand Plate Pinch w/ 2 45lb plates 30-60sec

Hub Lift w/ 10lb plate 30-60sec

Level 8

Plate Pinch w/ 20-25kg bumper 30-60sec

Hub Lift w/ 25lb plate 30-60sec

Big Red Commitments

Wrist/ Forearm Level 1

Clenched Fist Wrist Circles 1x20

Reverse Grip Bicep Curl w/ EZ Bar 1x12-15

Level 2

Dumbbell Wrist Curl 1x20

Dumbbell Reverse Wrist Curl 1x20

Level 3

Radial Deviation (w/ sledgehammer) 1x20

Ulnar Deviation (w/ sledgehammer) 1x20

Level 4

Wrist Pronation (w/ sledgehammer) 1x20

Wrist Supination (w/ sledgehammer) 1x20

Level 5

Wrist Roller (toward you) 1x3-5

Wrist Roller (away from you) 1x3-5

Level 6

Dumbbell Zottman Curl 1x12-15

Dumbbell Hammer Curl 1x12-15

Nutrition

Denison University Nutrition Jake Wesney

BS in Nutrition Objective for Athletes:

Provide adequate amounts of energy per day through HEATHLY eating habits that include the full spectrum of

essential nutrients needed to support the rigorous physical activity of sport while maintaining, or increasing, skeletal

muscle strength and composition.

BASICS Carbohydrate:

The most important nutrient for the human body, especially athletes, is carbohydrates because it is the most efficient

fuel source. Muscles have the ability to utilize fats and proteins but it is easier and preferred to use carbohydrates for

energy, most appropriately for intense physical activity. Carbohydrate also acts as a “protein sparing” energy source.

As long as there is enough carbohydrate available, the amino acids in the muscle, and inevitably muscle mass, can be

conserved instead of being broken down.

Fiber is also an important part of the diet from carbohydrates because it helps aid in the digestion process.

Suggestions

Whole grain foods (bread, rice, spaghetti, cereal) digest slower than white flour sources, producing a

longer lasting digestion and absorption process and a prolonged energy resource.

Beans, peas, and fruits like berries contain good soluble fiber that helps digestion.

Simple sugars, like those found in energy bars, are more quickly digested than whole grain sources,

and can provide a quick spike of energy that will not last long and will inevitably cause a “crash,” or

a great and sudden increase in fatigue.

It would be more efficient to mix simple sugars with whole grain sources in pre-event meals to obtain

a quick source of carbohydrates accompanied by an energy source with a longer duration (e.g.

mixing whole wheat pasta with white flour pasta).

Protein:

This nutrient provides structure to muscle, bone, organ, blood, and other tissues of the body. It is good for athletes to

get enough protein in their diets so they have a greater ability to repair muscle tissues that were used for exercise.

Suggestions

Chicken, fish (tuna, salmon, cod), lean beef, pork, turkey, ham

Dairy foods like milk, cheese, cottage cheese, and yogurt all contain the protein from milk which is

one of more easily digested sources

Nuts and beans are also healthy sources of protein

Egg whites are considered by most the “ideal” protein and most other protein sources measure their

effectiveness compared to egg whites.

Fat:

Contrary to popular belief, fats are an important factor to body’s function. There are unsaturated fats which are

liquid at room temperature (e.g. Canola oil, peanuts, oily fish, or walnuts) and saturated fats that are solid at room

temperature (e.g. Animal fats in meats or whole milk and butter fat). Saturated fats act to increase the body’s

cholesterol, which could inevitably be detrimental to an athlete’s performance. These should be regulated in that

only a certain amount should be consumed per day. Cholesterol in the blood has the ability to block blood vessels,

effectively decreasing the amount of blood a muscle is able to receive.

Suggestions

Try to eat fish or some other seafood product in one meal per week.

The yolk of the egg contains the cholesterol and saturated fat. Limit the number of yolks to no more

than 1 or 2 per day by separating the yolk from the white.

Vegetable, canola, and olive oils are considered healthy fat sources, along with the unsaturated fats

of nuts and seeds.

When reading the label of a food item, it shows the amount of total fat, saturated fats, and sometimes

trans-fat. The unsaturated fat is equal to the total fat minus the saturated and trans-fat sources.

Vitamins/Minerals:

An adequate amount of vitamins and minerals are necessary for the metabolism of food. The body has the ability to

breakdown food and nutrients on its own but vitamins and minerals play a specific role that will increase the rate of

which these substances are broken down, which make energy from them more readily available for use. Some

vitamins also show anti-oxidant characteristics, which work to prevent the production of free radicals that can be

damaging to cells.

Minerals play roles in hydration, metabolism, muscle movement, and transport of oxygen in the blood. It is

important to provide the body with sodium, potassium, and calcium to help maintain adequate levels in the blood to

support proper bone and muscles growth and function. Sodium and potassium also affect hydration status. Iron

gives blood the ability to carry oxygen to tissues throughout the body and can be found in red meat, some dairy

products, and other fortified foods.

Suggestions

A well balanced diet of sufficient calories that includes fruits, vegetables, and good dairy products

should provide the body with a near-optimal level of the vitamins and minerals the body needs.

Include a citrus fruit with breakfast, such as orange juice, grapefruit, pineapple, etc., to stimulate

those fasted levels of vitamin C from the night of sleep.

Water:

An average person needs anywhere between 8-10 glasses of water per day to maintain normal bodily functions and

prevent dehydration. On the other hand, athletes, who lose more fluids than a normal individual through

perspiration, need to drink more fluids on a daily basis. Sweat comes from the water part of the blood and if not

replenished, the blood will become very thick. It then becomes difficult for the heart to pump the blood to feed

working parts of an athlete’s body, effectively decreasing the amount of work an athlete can do.

Suggestions

If you are thirsty, dehydration could already be setting in.

Carry a small bottle that can be refilled everywhere (class, weight room, etc.) especially during

warmer parts of the year when sweating becomes profuse.

If training exceeds an extended period of time or prolongs over the course of a day, an electrolyte-

rich drink should be consumed to replenish not only the water lost through sweat but also the

sodium and potassium. Also opt for an electrolyte drink with a source of sugar to replenish those

carbohydrate stores that will decrease over the course of training.

Supplements and Ergogenic Aids

An ergogenic aid is anything an athlete can do to their body to enhance energy utilization of the body. This

includes supplements like vitamins, training methods like high altitude-training, or sports drinks like Gatorade.

Most legitimate aids (those that actually work) have been banned from organized sports because they give the

athletes an unfair advantage over the competition and because they are detrimental the overall health of the

athlete.

Facts and Misconceptions about Supplements

Any item, protein shake, pill, pre-workout drink, or vitamin, which is labeled “Dietary Supplement”

has not be regulated by the Food and Drug Administration (on the bottle is a small box that states,

“These statements have not been evaluated by the Food and Drug Administration. This product is

not intended to diagnose, treat, cure, or prevent any disease”). This means that the company making

the product does not have to comply with the amount of nutrients it states the product contains (e.g.

A creatine supplement may have half of what the label states it contains).

The research behind most of the supplemental products on the market is done by the company that

makes the product, making the results somewhat biased toward positive effects of their own product.

Some companies use third-party labs to confer the nutrients on the label are in fact the nutrients in

the product. Because the third-party is now somewhat liable for the content, these products can be

more reliable than others.

The ingredients found in most supplements CAN and SHOULD be consumed in the daily diet. If an

athlete is getting a complete diet throughout the day, they are getting all the nutrients that are

supposed to be found in a multi-vitamin. Even supplements like creatine are found in red meats. If

a good, complete diet is consumed throughout the day, there is no reason for an athlete to spend

loads of money on products that may not even work.

Taking more than the indicated amount stated by the label may become dangerous with some

supplements, especially those containing caffeine or ephedrine. Just because one scoop is good does

not mean that two scoops is better.

Nutritional Supplements

Legislative assistance

NCAA Bylaw 16.5.2.2 (Proposal No. 99-72)

The NCAA News -- August 14, 2000

Division I institutions should note that pursuant to NCAA Bylaw 16.5.2.2 (Proposal No. 99-72), which became effective August 1, 2000, institutions may provide only non-muscle-building nutritional supplements for the purpose of providing additional calories and electrolytes, provided they do not contain any NCAA-banned

substances. Please note that there is an error in the 2000-01 Division I Manual relating to the new Bylaw 16.5.2.2. The second sentence should read as follows:

"Permissible non-muscle-building nutritional supplements are identified according to the following classes: carbohydrate/electrolyte drinks, energy bars, carbohydrate boosters, and vitamins and minerals." In adopting Proposal No. 99-72, the NCAA Division I Board of Directors noted a lack of long-term studies on the possible side

effects of muscle-building supplements and agreed that muscle-building supplements are performance-enhancing and provide a competitive advantage to those

institutions that can afford to provide these supplements to their student-athletes.

During its July 26 telephone conference, the Division I Academics/Eligibility/Compliance Cabinet Subcommittee on Legislative Review/Interpretations determined that

it is not permissible for an institution to provide nutritional supplements to its student-athletes, unless the supplement is a non-muscle-building supplement and is included in one of the four classes identified in Bylaw 16.5.2.2. Additionally, institutions should note that during its June 28 telephone conference, the subcommittee

determined that it is not permissible for an institution or an institutional staff member to sell or arrange the sale of muscle-building supplements to student-athletes since

this practice would be contrary to the rationale for the adoption of Proposal No. 99-72. Further, during the June 11 meeting of the NCAA Committee on Competitive Safeguards and Medical Aspects of Sports, the committee developed a list of nutritional supplements/ingredients identified as permissible and nonpermissible under

Bylaw 16.5.2.2. The committee considered input provided to it by relevant outside organizations. The legislation reflects a philosophy that proper nutrition based on

scientific principles is one of the tenets to optimal performance. The following lists are not exhaustive but should be used as a guide to understanding the application of the legislation. Please note the example calorie calculations as they relate to the permissibility of energy bars.

Permissible

Vitamins and minerals

Energy bars

Calorie-replacement drinks (for example, Ensure, Boost)

Electrolyte-replacement drinks (for example, Gatorade, Powerade)

Nonpermissible

Amino acids

Chrysin

Condroitin

Creatine/creatine-containing compounds

Ginseng

Glucosamine

Glycerol

HMB

I-carnitin

Melatonin

Pos-2

Protein powders

Tribulus

Supplements Containing Protein

Also during the July 26 telephone conference, the subcommittee, at the recommendation of the NCAA Committee on Competitive Safeguards and Medical Aspects of

Sports, determined that a supplement that contains protein may be classified as a non-muscle-building supplement, provided it meets all of the following conditions:

It is included in one of the four permissible categories set forth in 16.5.2.2;

It does not contain more than 30 percent of calories from protein (based solely on the package label); and

It does not contain additional ingredients that are designed to assist in the muscle-building process (see examples of nonpermissible supplements). To assist the membership in calculating the percentage of calories from protein contained in a particular supplement, please note that one gram of protein equals four

calories. Therefore, the percentage of calories from protein contained in a nutritional supplement may be calculated by multiplying the number of grams of protein per serving by four and dividing the product by the total number of calories per serving. The following are examples of this calculation:

o Energy bar contains 24 grams of protein with a caloric value of 250. 24 grams times four = 96 calories. 96/250 = .384. Percentage of protein = 38

percent -- as an example, this energy bar would not be permissible.

o Energy bar contains 17 grams of protein with a caloric value of 250. 17 grams times four = 68 calories. 68/250 = .272. Percentage of protein = 27

percent -- as an example, this energy bar would be permissible.

Pre-Workout Meal

Whether prepping for a game or lifting in the off-season, there are simple steps an athlete can take that can help

optimize their training and help them perform better.

Never train or play without eating a meal sometime prior to exercise. Without that source of energy, the

body relies on its own fuel stores, which are limited, and will cause the body to fatigue much quicker.

This can also cause hypoglycemia, or low blood sugar, that can become a very serious condition.

Consume a predominately carbohydrate and protein diet throughout the day leading up to training. This

will flood the body with energy to store and circulate. Daily activities need energy as well, not just

training. If the good meal is withheld until right before training, the body will not perform optimally

because of insufficient energy stores.

The meal should consist mostly of carbohydrates, preferably whole wheat sources. High sugar sources

found in energy drinks can cause a great increase in energy that is quickly followed by a “crash” that can

inhibit a person’s ability.

Fat content should be minimal or non-existent in order to increase absorption of more important

nutrients.

To assure proper digestion and absorption of needed nutrients, an athlete can take precautions based on

the consistency of the meal:

Hours before exercise:

o Large, solid food 3-4 hours (a four-course meal with meat, fruits, vegetables, starches)

o Small, solid food 2-3 hours (includes mostly carbohydrate, rice, pasta, cereal, little to no fat)

o Liquid meal 1-2 hours (this would include a meal-replacement shake, Slim-fast, Boost)

o If competing in multiple events or practices during a single day, a small snack like a granola or cereal

bar could be consumed in between while the body is resting to replenish some of the energy stores.

Don’t experiment with unfamiliar foods that may upset the stomach. Stick with foods that have been

consumed before.

Caffeine use for pre-event should be discouraged because of the inevitable crash from the supplement.

The body becomes tolerant of caffeine’s effect and will cause energy metabolism to slow after an initial

increase.

Post-Workout Meal

Consuming meal after training or competition is important because:

After training, an athlete’s body has used most of the energy from carbohydrate found in the blood and

in glycogen stores found in muscle cells. A meal after a workout will work to replenish the levels of

carbohydrate in the blood and these stores. If this isn’t done, the next workout or competition could be

affected.

Without a meal after training, the fat cells AND muscle cells of the body will begin to break down in

order to provide the body with the energy it needs to sustain itself. This could lead to unintentional

weight loss, more specifically loss of muscle mass.

The meal should be consumed anywhere between 15 – 60 minutes after exercise. This window is considered

the time where nutrients are absorbed the quickest and used most efficiently for recovery. After this time, the

body begins to break down muscle tissue to create an energy source.

Post-workout meal contents:

Protein

o Without a source of protein, the muscle cells that were broken down during exercise will not have

the ability to rebuild themselves and that muscle mass will be lost.

o Milk, egg white, or small servings of meat would all be good protein sources in a post-workout

situation.

Carbohydrate

o Carbohydrates act as a protein sparing nutrient by being used for energy rather than letting the body

break down muscle tissue.

o This will work to replenish blood and muscle glycogen that has been used during exercise.

o Carbohydrate also releases insulin, a hormone in the body that acts to carry nutrients from the

digestive tract to cells that need a source of energy, like muscle cells. Without carbohydrate in a

post-workout meal, the muscle cells will not get the protein as quickly.

Chocolate milk

o Contains a carbohydrate source to initiate an insulin response and to replace used carbohydrate

from exercise.

o Contains a sources of protein in a liquid form that can be digested quicker that a solid food.

o Contains vitamins, calcium, and iron, all nutrients that are needed for muscle movement and

bone formation.

Hydration

o Dehydration has a negative effect on performance, recovery, and normal daily functions. The blood

becomes thicker and harder for the heart to pump throughout the body, decreasing the body’s ability

to extract needed nutrients.

o It is inefficient to only hydrate during and after exercise. Pre-existing dehydration (dehydration of

an athlete before exercise) can have a detrimental effect on an athlete’s performance.

o Hydrating throughout the morning, afternoon, and night, will prevent this pre-existing state and

hydrate the athlete before, during, and after training.

o Because sodium is the dominant mineral in sweat, it is important to replenish these sodium stores.

Electrolyte drinks (with a carbohydrate source) can help quickly replenish these lost minerals.

Denison University Strength & Conditioning Nutrition Log

Name: ______________________________ Date: _________________________

Record all foods you typically eat on a given weekday:

Breakfast: _____________________________________________________________________

Time: _______ Protein: _____g. Carbs: _____g. Fats: _____g.

Snack: ________________________________________________________________________


Lunch: _______________________________________________________________________


Snack: ________________________________________________________________________


Dinner: _______________________________________________________________________


Snack: ________________________________________________________________________


Daily Caloric Intake: __________

Daily Totals Protein: _____g. Carbs: _____g. Fats: _____g.

Denison University Strength & Conditioning Nutrition Worksheet

In order to successfully maintain performance levels, you must first figure out how many calories per day

you need to consume. A simple way to do this is to multiply your current bodyweight by the following number:

Female Athlete Male Athlete

Activity Level kcal per pound of bodyweight kcal per pound of bodyweight

Off-Season 16 18

In-Season 18 20

Let’s use a male athlete who is in-season as an example by using the number 20. Using a 150 pound athlete

as an example, we would recommend 3000 calories per day.

Next, you’ll need to divide these calories into carbohydrates, proteins, and fats. This is an example of an in-

season nutrition plan where you are burning a lot of calories:

Male or Female Athlete In-Season Recommendations

60% carbs = 3000 x (0.6) = 1800 calories per day

and 1800/4 = 450 grams of carbs per day

20% proteins = 3000 x (0.2) = 600 calories per day

and 600/4 = 150 grams of protein per day

20% fats = 3000 x (0.2) = 600 calories per day

and 600/9 = 66 grams of fat per day

Let’s use a female athlete who is off-season as an example by using the number 16. Using a 150 pound

athlete as an example, we would recommend 2400 calories per day.

Male or Female Athlete Off-Season Recommendations

50% carbs = 2400 x (0.50) = 1200 calories per day

and 1200/4 = 300 grams of carbs per day

25% proteins = 2400 x (0.25) = 600 calories per day

and 600/4 = 150 grams of protein per day

25% fats = 2400 x (0.25) = 600 calories per day

and 600/9 = 66 grams of fat per day

Nutrition Survey

1. Including snacks, how many meals do you eat per day? _______________________

2. Do you have a protein source with all of those meals? _________________________

3. Do you have a fruit or vegetable serving with all of those meals? ________________

4. How much water are you drinking per day? _________________________________

5. What kinds of food are in your fridge right now? ____________________________

6. How much soda & sweets are you eating daily? ______________________________

Rest & Recovery

Recovery, Regeneration & Massage

CRYOTHERAPY

Immersion tubs (garbage can for lower body)

Direct application – Ice packs or bags

Cup massage – Use paper cups and peal like popsicle and massage in circular motion away from heart

Decreases muscle spasm and slowing metabolism in area

THERMOTHERAPY

Hot Tubs – Submersion in whirlpools

Moist Heat - Direct application with massage.

Decreases joint stiffness, reducing pain and inflammation

HYDROTHERAPY

Pool Exercises

RUSSIAN SHOWER

Take a shower and alternate between warm and cool (not hot and cold) water for 5 minute increments.

Repeat 2-5 times.

FOAM ROLLING

If you don’t have a foam roller, you can use a softball or lacrosse ball. (See additional page for specific

exercises).

MASSAGE STICKS

This is the same concept as foam rolling except with a massage stick. This can be easier to use with

certain muscle groups.


Hydration

“WUT is the Deal?”

W = Weight

U = Urine Color

T = Thirst

SIMPLE TESTS TO DETERMINE IF YOU ARE DEHYDRATED

There are three simple questions you can ask yourself to determine if you are dehydrated:

Am I thirsty?

Is my morning urine dark yellow?

Is my bodyweight this morning noticeably lower when compared to yesterday morning?

If the answer to any one of these questions is "Yes," you may be dehydrated. If the answer to any two of these

questions is "Yes," it is likely that you are dehydrated. If the answer to all three of these questions is "Yes," it is

very likely that you are dehydrated.

DEFEAT DEHYDRATION

You should be drinking at least a gallon of water a day anyway, probably doubling that in camp. Dehydration

has been proven to increase the chances of muscle cramps, muscle pulls and muscle tears. Dehydration has also

been known to inhibit reaction time, decrease strength and performance and obviously cause heat exhaustion

and heat stroke.

- Taken in part from Gatorade Sports Science


SLEEP

Techniques to help you sleep at night

Before Going to Bed:

Write down any concerns or worries you may have had during the day. Write a “to do” list from the next day. Expressing

concerns in written form and having your tasks organized for the next day can curtail unwanted stress levels at night.

Take 20-30 minutes to relax and sit quietly with no distractions immediately before going to bed.

Eliminate all stimulating activities such as television, movies, or video games right before bedtime.

Finish all personal communication right before you go to bed. Turn off your cell phone and cease any IM or text

messaging.

Hide your alarm clock from view. Being able to see what time it is can add stress while trying to sleep.

While Lying in Bed:

Targeted Relaxation Technique

Try relaxing each muscle one by one starting with the toes, concentrating on only one muscle at a time. Work

your way from your toes all the way up your legs, torso, arms, neck and face. Relax all muscles including small muscle

groups like fingers until you get to the muscles in your neck and face. Repeat this sequence if needed.

Flex Relax Technique

Starting with the toes, try flexing each muscle for 3-5 seconds and purposely relaxing it immediately afterwards.

Work your way from your toes all the way up your legs, torso, arms, neck and face. Flex and relax all muscles including

small muscle groups like fingers until you get to the muscles in your neck and face. Repeat this sequence if needed.

Monotonous Visualization Technique

Visualize and long simple activity such as walking down the beach, hiking through the wilderness, walking down

a set of stairs, etc. Concentrate on a mindless, endless activity to help your brain shut down and adjust to sleep.

Detailed Visualization Technique

Visualize in great detail about a competitive activity such as a scrimmage, game, match or meet. Go through the

entire contest including warm-ups, pre-contest routines, etc. Visualize not only the game from a visual perspective, but

also the sounds, smells, etc. of the game. Picture yourself doing great things in competition. Make sure not to skip

sequence and visualize the game in great detail.

Trying to Go Back to Sleep:

Get up out of bed and try to do something relaxing like going to a study lounge, walk through the hallway, etc.

Repeat the techniques originally done while lying in bed.

Waking Up:

Do not place your alarm clock right next to your bed. Put in on your dresser or desk away from arms reach so you need to

get up to turn it off.

Have you and your roommate set your alarms.

Try not to hit snooze. Get up immediately and move around, take a shower, etc.

Get as much light in your room as possible upon waking up.

SLEEP & ALCOHOL

Special Thanks to Auburn University Strength & Conditioning

SLEEP

Muscle repair occurs during rest and sleep. Not during training. Sleep and rest as well as nutrition are too

critical of an issue to be overlooked or taken for granted.

Functions of Sleep

1.) Replenish brain neurotransmitters. This is extremely important for alertness, tentativeness,

learning, memory, and motor skills.

2.) Helps regulate energy metabolism by tissue restitution and homeostatic function.

3.) The skeletal system has a chance to decompress and relax.

Guidelines

1.) 7 ½-9 ½ hours of sleep a night

2.) No more than a 1 hour nap during the day

Effects of sleep depravation

1.) Suppression of immune system

2.) Increase risk of injury

3.) Decease of performance potential

ALCOHOL EFFECTS PERFORMANCE

Dehydration

Alcohol is a diuretic that causes severe dehydration and electrolyte imbalance. Severe dehydration can

take from several days to a week to recover from.

Testosterone

Alcohol can decrease serum testosterone levels. The drop in testosterone levels is associated with a

decrease in aggression, lean muscle mass, muscle recovery, and overall athletic performance.

Fat Storage

Alcohol has seven calories per gram; fat has nine cal per gram. Alcohol is stored much like fat in your

body. Alcohol destroys amino acids and stores them as fat in your body. So, by consuming alcohol, an

increase in body fat storage occurs affecting body composition and resulting in increase body fat

percentage.

Nutrition

Alcohol has many harmful effects on the body such as fibrosis, cirrhosis, and gout. Alcohol over

stimulates cells that line the stomach that produce acid. This results in heartburn and ulcer development.

Intestinal cells also fail to absorb micronutrients (vit. and min.), this leads to electrolyte imbalance.

Social

Alcohol acts as a depressant on the central nervous system and can impair judgment. Alcohol has been

associated with multiple suicides, homicides, car accidents, and incarceration for multiple reasons.

Charts & References


WARM-UP CHART & MAX CONVERSION CHART

Weight 50% 75% 90%

Weight 50% 75% 90%

100 50 75 90

305 155 230 275

105 55 80 95

310 155 235 280

110 55 85 100

315 160 235 285

115 60 85 105

320 160 240 290

120 60 90 110

325 165 245 295

125 65 95 115

330 165 250 300

130 65 100 115

335 170 250 300

135 70 100 120

340 170 255 305

140 70 105 125

345 175 260 310

145 75 110 130

350 175 265 315

150 75 115 135

355 180 265 320

155 80 115 140

360 180 270 325

160 80 120 145

365 185 275 330

165 85 125 150

370 185 280 335

170 85 130 155

375 190 280 340

175 90 130 160

380 190 285 340

180 90 135 160

385 195 290 345

185 95 140 165

390 195 295 350

190 95 145 170

395 200 295 355

195 100 145 175

400 200 300 360

200 100 150 180

405 205 305 365

205 105 155 185

410 205 310 370

210 105 160 190

415 210 310 375

215 110 160 195

420 210 315 380

220 110 165 200

425 215 320 385

225 115 170 205

430 215 325 385

230 115 175 205

435 220 325 390

235 120 175 210

440 220 330 395

240 120 180 215

445 225 335 400

245 125 185 220

450 225 340 405

250 125 190 225

455 230 340 410

255 130 190 230

460 230 345 415

260 130 195 235

465 235 350 420

265 135 200 240

470 235 355 425

270 135 205 245

475 240 355 430

275 140 205 250

480 240 360 430

280 140 210 250

485 245 365 435

285 145 215 255

490 245 370 440

290 145 220 260

495 250 370 445

295 150 220 265

500 250 375 450

300 150 225 270

REP WT

2 REPS

3 REPS

4 REPS

5 REPS

6 REPS

7 REPS

REP WT

2 REPS

3 REPS

4 REPS

5 REPS

6 REPS

7 REPS

45 50 50 50 55 60 60 305 325 330 340 375 390 415

50 55 55 55 65 65 65 310 330 335 345 380 395 420

55 60 60 60 70 70 75 315 335 340 350 385 400 425

60 65 65 65 75 75 80 320 340 350 360 390 415 440

65 70 70 75 80 85 90 325 345 355 365 395 420 445

70 75 75 80 85 90 100 330 350 360 370 400 425 450

75 80 80 85 90 95 105 335 355 365 375 410 430 455

80 85 85 90 100 100 110 340 360 370 380 415 440 465

85 90 90 95 105 105 115 345 365 375 385 420 445 470

90 95 100 100 110 120 120 350 370 380 390 425 450 475

95 100 105 105 115 125 130 355 375 385 395 430 455 480

100 105 110 110 120 130 135 360 380 390 400 435 460 490

105 110 115 115 125 135 140 365 385 395 410 445 465 500

110 115 120 125 130 140 150 370 390 400 415 450 475 505

115 120 125 130 140 150 160 375 395 410 420 455 485 510

120 125 130 135 145 155 165 380 400 415 425 460 490 520

125 130 135 140 150 160 170 385 405 420 430 465 495 525

130 140 140 145 160 165 175 390 415 425 435 475 505 530

135 145 145 150 165 170 185 395 420 430 440 485 510 535

140 150 150 155 170 180 190 400 425 435 445 490 515 545

145 155 160 160 180 190 195 405 430 440 455 495 520 555

150 160 165 170 185 195 205 410 435 445 460 500 525 560

155 165 170 175 190 200 215 415 440 450 465 505 535 565

160 170 175 180 195 205 220 420 445 455 470 510 540 575

165 175 180 185 200 215 225 425 450 460 475 515 545 580

170 180 185 190 205 220 230 430 455 465 480 525 550 585

175 185 190 195 215 225 240 435 460 475 485 530 560 590

180 190 195 200 220 230 245 440 465 480 490 535 570 600

185 195 200 205 225 235 250 445 470 485 495 540 575 605

190 200 205 210 230 245 255 450 475 490 505 545 580 615

195 205 210 220 235 250 270 455 480 495 510 550 585 620

200 210 215 225 240 255 275 460 485 500 515 555 590 630

205 215 225 230 245 265 280 465 490 505 520 565 600 635

210 220 230 235 255 270 285 470 495 510 525 570 605 640

215 230 235 240 265 280 295 475 505 515 530 580 610 645

220 235 240 245 270 285 300 480 510 520 535 585 615 650

225 240 245 250 275 290 305 485 515 525 540 590 620 660

230 245 250 255 280 295 310 490 520 535 545 600 635 665

235 250 255 265 285 300 325 495 525 540 555 605 640 675

240 255 260 270 295 310 330 500 530 545 560 610 645 685

245 260 265 275 300 315 335 505 535 550 565 615 650 690

250 265 270 280 305 320 340 510 540 555 570 620 655 695

255 270 275 285 310 325 350 515 545 560 575 625 665 700

260 275 285 290 315 335 355 520 550 565 580 630 670 705

265 280 290 295 320 345 360 525 555 570 585 640 675 715

270 285 295 300 330 350 365 530 560 575 590 645 680 720

275 290 300 305 335 355 370 535 565 580 600 650 685 730

280 295 305 315 340 360 385 540 570 585 605 655 690 740

285 300 310 320 345 365 390 545 575 590 610 660 700 745

290 305 315 325 350 375 395 550 580 600 615 665 710 750

295 310 320 330 355 380 400

300 315 325 335 360 385 410


SUMMER MANUAL REFERENCES

Athletic Development: The Art & Science of Functional Sports Conditioning. Vern Gambetta. Human

Kinetics. 2006.

The Coach’s Strength Training Playbook. Joe Kenn. Coaches Choice. 2003

Optimizing Strength Training: Designing Nonlinear Periodization Workouts. William J. Kraemer & Steven J.

Fleck. Human Kinetics. 2007

Starting Strength: A Simple and Practical Guide for Coaching Beginners. Mark Rippetoe & Lon Kilgore. The

Aasgaard Company. 2005.

Practical Programming for Strength Training. Mark Rippetoe & Lon Kilgore. The Aasgaard Company. 2006.

Supertraining. Mel C. Siff. 2000.

High/ Low Sequences of Programming and Organizing Training. James Smith. Power Development Inc.

2005.

Speed Training Considerations for Non-Track Athletes: The Development of Speed Throughout the Annual

Plan. James Smith. Power Development Inc. 2006.

Special Strength Training: A Practical Manual for Coaches. Yuri V. Verkoshansky. Translated by Michael

Yessis. Ultimate Athlete Concepts. 2006.

Science and Practice of Strength Training (2nd

Edition). Vladimir M. Zatsiorsky & William J. Kraemer.

Human Kinetics. 2006.

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