CONTINUE TO PRACTICE YOUR POSITION 15-20 MINS DAILY
FOLLOW WARM-UP ROUTINE OUTLINED IN WINTER BREAK PACKET
LIFTING
Monday 1/13
Trap Bar Deadlift
: 5/3/1 (75%x5, 85%x5, 95%x1 [ALL OUT SET])
Military Press
: 3x5 (55%x5, 65%x5, 75%x5)
DB Lunges
: 3 sets of 6 reps/leg
45-Degree Back Raises
: 3 sets of 12 reps
Med Ball Sit-ups
: 3 sets of 20 reps
Dips/Chins
: superset these two exercises - 10 minutes of as many sets/reps as they can perform.
Wednesday 1/15
Bench
: 5/3/1 (75%x5, 85%x3, 95%x1 [ALL OUT SET])
Squat
: 3x5 (55%x5, 65%x5, 75%x5)
Chins/Pull-ups
: same sets/reps as before - perform between sets of bench press and squat.
DB Bench Press
: 4 sets of 12 reps
Triceps Pushdowns/Biceps Curls
: superset these two exercises- 10 minutes as many sets/reps as you can perform
Inverted Rows
3 sets of as many reps as you can do
Friday 1/17
Power Clean
: 5/3/1 (75%x5, 85%x3, 95%x1 [ALL OUT SET])
Squat
: 5/3/1 (75%x5, 85%x3, 95%x1 [ALL OUT SET])
Bench Press
: 3x5 (55%x5, 65%x5, 75%x5)
45-Degree Back Raise
: 3 sets of 12 reps
Decline Sit-ups
: 3 sets of 20 reps
Dips/Chins
: superset these two exercises - 10 minutes of as many sets/reps as you can perform.
Monday 1/20
Military Press
: 3x5 (75%x5, 80%x5, 85%x5 [ALL OUT SET])
Squat
: 3x5 (55%x5, 65%x5, 75%x5)*
Chin-ups/Pull-ups
: Do 1 set in between every set of squat sand military presses (including warm-ups). Sets should not be
taken to failure. Rather, take ½ of your max reps and perform that number per set (or even less). For
example, if you can do 10 perfect chins/pulls, have them do sets of NO MORE than 5 reps. If you cannot
do a chin-up/pull-up, then do band assisted chins/pulls. When in doubt, do fewer reps per set.
Pushups/Dips
: 3 sets of each, for as many reps as possible.
Curls
: 3 sets of 10 reps (superset these with dips/pushups).
45 degree back raise
: 3 sets of 15 reps
Ab Circuit
500 reps
Wednesday 1/22
Trap Bar Deadlift
: 3x5 (75%x5, 80%x5, 85%x5 [ALL OUT SET])
Military Press
: 3x5 (55%x5, 65%x5, 75%x5)
One-leg Bulgarian Squats
: 3 sets of 6 reps/leg
45-Degree Back Raises
: 3 sets of 12 reps
Med Ball Sit-ups
: 3 sets of 20 reps
Dips/Chins
: superset these two exercises - 10 minutes of as many sets/reps as you can perform.
Friday 1/24
Bench Press
: 3x5 (75%x5, 80%x5, 85%x5 [ALL OUT SET])
Squat
: 3x5 (55%x5, 65%x5, 75%x5)
Chins/Pull-ups
: same sets/reps as before - perform between sets of bench press and squat.
DB Bench Press
: 3 sets of 12 reps
Triceps Pushdowns/Biceps Curls
: perform as many sets/reps as you can in 10 minutes
Inverted Rows
: 3 sets of as many reps as you can
Monday 1/27
Power Clean
: 3x5 (75%x5, 80%x5, 85%x5 [ALL OUT SET])
Squat
: 3x5 (75%x5, 80%x5, 85%x5 [ALL OUT SET])
Bench Press
: 3x5 (55%x5, 65%x5, 75%x5)
45-Degree Back Raise
: 3 sets of 12 reps
Roman Chair Sit-ups
: 3 sets of 20 reps
Dips/Chins
: superset these two exercises - 10 minutes of as many sets/reps as you can perform.
Wednesday 1/29
Military Press
: 3x3 (80%x3, 85%x3, 90%x3 [ALL OUT SET])
Squat
: 3x5 (55%x5, 65%x5, 75%x5)*
Chin-ups/Pull-ups
: Do 1 set in between every set of squats and military presses (including warm-ups). Sets should not be
taken to failure. Rather, take ½ of your max reps and have them perform that number per set (or even
less). For example, if you can do 10 perfect chins/pulls, do sets of NO MORE than 5 reps. If you cannot
do a chin-up/pull-up, do band assisted chins/pulls. When in doubt, have do fewer reps per set.
Dips
: 4 sets of as many reps as possible.
Curls
: 4 sets of 10 reps (superset these with dips).
45 degree back raise
: 3 sets of 15 reps
Ab circuit
500 reps
Friday 1/31
Trap Bar Deadlift
: 3x3 (80%x3, 85%x3, 90%x3 [ALL OUT SET])
Military Press
: 3x5 (55%x5, 65%x5, 75%x5)
One-leg Bulgarian Squats
: 3 sets of 6 reps/leg
45-Degree Back Raises
: 3 sets of 12 reps
Med Ball Sit-ups
: 3 sets of 20 reps
Dips/Chins
: superset these two exercises - 10 minutes of as many sets/reps as you can perform
Monday 2/3
Bench Press
: 3x3 (80%x3, 85%x3, 90%x3 [ALL OUT SET])
Squat
: 3x5 (55%x5, 65%x5, 75%x5)
Chins/Pull-ups
: same sets/reps as before - perform between sets of bench press and squat.
DB Bench Press
: 4 sets of 12 reps
Triceps Pushdowns/Biceps Curls
: perform as many sets/reps as possible in 10 minutes
Inverted Rows
: 3 sets of as many reps as possible
Wednesday 2/5
Power Clean
: 3x3 (80%x3, 85%x3, 90%x3 [ALL OUT SET])
Squat
: 3x3 (80%x3, 85%x3, 90%x3 [ALL OUT SET])
Bench Press
: 3x5 (55%x5, 65%x5, 75%x5)
45-Degree Back Raise
: 3 sets of 12 reps
Decline Sit-ups
: 3 sets of 20 reps
Dips/Chins
: superset these two exercises - 10 minutes of as many sets/reps as you can perform.
45 degree back raise
: 3 sets of 15 reps
Ab circuit
500 reps
Friday 2/7
Military Press
: 5/3/1 (75%x5, 85%x3, 95%x1)
Squat
: 3x5 (55%x5, 65%x5, 75%x5)*
Chin-ups/Pull-ups
: Do 1 set in between every set of squats and military presses (including warm-ups). Sets should not be
taken to failure. Rather, take ½ of your max reps and perform that number per set (or even less). For
example, if you can do 10 perfect chins/pulls, do sets of NO MORE than 5 reps. If you cannot do a chinup/pull-up, do band assisted chins/pulls. When in doubt, do fewer reps per set.
Pushups/Dips
: 3 sets of each for as many reps as possible.
Curls
: 3 sets of 10 reps (have athletes superset these with dips/pushups).
45 degree back raise
: 3 sets of 15 reps
Ab circuit
500 reps
Monday 2/10
Trap Bar Deadlift
: 5/3/1 (75%x5, 85%x3, 95%x1 [ALL OUT SET])
Military Press
: 3x5 (55%x5, 65%x5, 75%x5)
One-leg Bulgarian Squats
: 3 sets of 6 reps/leg
45-Degree Back Raises
: 3 sets of 12 reps
Med Ball Sit-ups
: 3 sets of 20 reps
Dips/Chins
: superset these two exercises - 10 minutes of as many sets/reps as you can perform.
Wednesday 2/12
Bench
: 5/3/1 (75%x5, 85%x3, 95%x1 [ALL OUT SET])
Squat
: 3x5 (55%x5, 65%x5, 75%x5)
Chins/Pull-ups
: same sets/reps as before - perform between sets of bench press and squat.
DB Bench Press
: 4 sets of 12 reps
Triceps Pushdowns/Biceps Curls
: perform as many sets/reps as possible in 10 minutes.
Inverted Rows
: 3 sets of as many reps as possible
Friday 2/14
Power Clean
: 5/3/1 (75%x5, 85%x3, 95%x1 [ALL OUT SET])
Squat
: 5/3/1 (75%x5, 85%x3, 95%x1 [ALL OUT SET])
Bench Press
: 3x5 (55%x5, 65%x5, 75%x5)
45-Degree Back Raise
: 3 sets of 12 reps
Decline Sit-ups
: 3 sets of 20 reps
Dips/Chins
: superset these two exercises - 10 minutes of as many sets/reps as you can perform.
SPRINTING
Monday 1/13
10 sprints x 10 yards from positional stance. 2 minute rest between each sprint
Wednesday 1/15
10 sprints x 10 yards with the “Falling Start” technique. 2 minute rest between each sprint
Friday 1/17
10 sprints x 10 yards with the “Push-up Start” technique. 2 minute rest between each sprint
Monday 1/20
8 sprints x 15 yards from your positional stance. Rest 2-3 minutes between each sprint
Wednesday 1/22
8 sprints x 15 yards with the “Falling Start” technique. Rest 2-3 minutes between each sprint
Friday 1/24
8 sprints x 15 yards with the “Push-up Start” technique. Rest 2-3 minutes between each sprint
Monday 1/27
6 sprints x 20 yards from your positional stance. Rest 2-3 minutes between each sprint.
Wednesday 1/29
6 sprints x 20 yards with the “Falling Start” technique. Rest 2-3 minutes between each sprint
Friday 1/31
6 sprints x 20 yards with the “Push-up Start” technique. Rest 2-3 minutes between each sprint
Monday 2/3
4 sprints x 25 yards from your positional stance. Rest 3 minutes between each sprint
Wednesday 2/5
4 sprints x 25 yards with the “Falling Start” technique. Rest 3 minutes between each sprint
Friday 2/7
4 sprints x 25 yards with the “Push-up Start” technique. Rest 3 minutes between each sprint
Monday 2/10
10 sprints x 10 yards from your positional stance. Rest 2 minutes between each sprint
Wednesday 2/12
10 sprints x 10 yards with the “Falling Start” technique. Rest 2 minutes between each sprint
Friday 2/14
10 sprints x 10 yards with the “Push-up Start” technique. Rest 2 minutes between each sprint
JUMPS/THROWS
Monday 1/13
Box jumps 3x5…Med Ball slams 3x10
Wednesday 1/15
Box squat box jumps 3x5…Med Ball chest pass 3x10
Friday 1/17
Single leg box jumps 3x5 each leg…Med ball side tosses 3x10 each side
Monday 1/20
Box jumps 3x5…Med ball slams 3x12
Wednesday 1/22
Box squat box jumps 3x5…Med ball chest pass 3x12
Friday 1/24
Single leg box jumps 3x5 each leg…Med ball side tosses 3x12 each side
Monday 1/27
Box jumps 3x5…Med ball slams 3x15
Wednesday 1/29
Box squat box jumps 3x5…Med ball chest pass 3x15
Friday 1/31
Single leg box jumps 3x5 each leg…Med ball side tosses 3x15 each side
Monday 2/3
Box jumps 3x3…Broad jump 3x3…Med ball slams 1x20
Wednesday 2/5
Depth jumps 5x3…Med ball chest pass 5x10
Friday 2/7
Single leg box jumps 2x5 each leg…Med ball side tosses 2x10 each side
Monday 2/10
Box jumps 3x2…Broad jump 3x2…Med ball slams 1x25
Wednesday 2/12
Depth Jumps 1x5…Box squat box jumps 1x5…Med ball chest pass 2x15
Friday 2/14
Single leg box jumps 2x3 each leg…Box jumps 2x3…Med ball side tosses 4x5 each side
CONDITIONING
Follow TEMPO RUN guidelines from Winter break packet