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Always begin with 4-Way Manual Neck (Football, Wrestling, Lacrosse)

 

Exercise ROW A

Rep Range

Date:

Body Weight:

Leg Press

12-15

Leg Extension

8-10

Leg Curl

8-10

Leg Adductor

8-10

Leg Abductor

8-10

Calf Raise

12-15

 

Exercise ROW B

Rep Range

Bench Press

8-12

Shoulder Press

8-10

Lateral Raise

8-10

Dips

8-12

Triceps Extension

8-12

Wrist Curls

 

Exercise ROW C

Rep Range

Dead Lift

15-20

Seated Row

8-10

Rev-Grip Pulldown

8-10

Shrugs

8-12

Glute-ham Raise

8-10

Bicep Curl

8-10

Partner Sign

Grade:

got strength?

 

1)      Train with a high level of intensity.

Intensity is not yelling loud, rather it is the ability to train past your comfort zone.

 

2)      Attempt to increase the resistance used or repetitions performed every workout.

This is the application of the Overload Principle. The muscled must be challenged gradually in order to grow.

 

3)      Ideally, perform one set of each movement to the point of muscular exhaustion.

Younger athletes may need to perform 2-3 sets until they are comfortable with the movement and understand the use of proper intensity.

 

4)      Reach concentric muscular failure within a prescribed number of repetitions.

If you reach failure below the range the weight is too heavy, and potentially dangerous, it should be lowered on the next workout. If you reach failure above the rep range the weight is too light and you should gradually increase the resistance on the next workout.

 

5)      Perform each repetition with proper technique.

The workout is only as good as each individual repetition. For maximum muscle-fiber recruitment and safety you should use a slow and controlled rep speed. We recommend a 2-second concentric movement (raising) and 4-second eccentric movement (lowering).

 

6)      Strength train for no more than one hour per workout.

We find it counter productive to train with high levels of intensity for over 60 minutes.

 

7)      Strength train 2-3 times per week on non-consecutive days.

To keep the body fresh and to avoid overtraining you should take time to recover. As long as your strength continues to increase your rest is adequate. Should your strength plateau or slip you may need additional rest not additional work.

 

8)      Keep accurate records of performance.

This is the only way we can determine your gains in strength. This also is how coaches can help you individualize the workout for you, as no two athletes are exactly alike.

 

9)      Safety above all things.

We are in the weight room to supplement your athletic skills with strength training. We do not want to risk an injury preparing for our sports. Non-athletes also do not want to risk injury in the attempt to improve their overall heath. Rule of thumb: If a movement is too fast or unorthodox do not perform it!

 

10)  To gain weight, consume more calories, to lose weight consume less.

Obviously the calories you put into your body should be healthy ones and the calories you cut from your diet should be done gradually. If you are serious about this concept please see Coach K for safe tips on weight gain and loss.