strengthandconditioning.page

1. Strength Training Schedule:
Mondays-3:30-5:00pm
Wednesdays-3:55-5:00pm
Fridays-2:45-5:00pm

2. Conditioning Schedule:
Tuesday/Thursday-3-4:30pm
***See Couture/Murray/Cacciotti***

3. Core lifts:
Monday-Heavy bench and squat
Wednesday-Powerclean/deadlift/pushpress
Friday-Squat/incline bench

4. Supplemental lifts:
*Hit every part of your body for at least two sets of 8-12 reps...but one set of 8-12 reps done to complete exhaustion is enough.
*Don't forget situps, lowerback work and leg curls
*Get into the triceps and biceps bodybuilding workouts only...ONLY when you have done the core lifts!!!

5. Sets/Reps Program:
*Some of you are doing the same sets/reps routine every day...every week. This will lead to a plateau that may be hard to get out of.
*You must mix up your routines every week or at least every other week:
Example:
Week 1: Large pyramid- 10/8/6/4/2
Week 2: Small pyramid-5/4/3/2/1
Week 3: 5 sets of 5
Week 4: 3 sets of 8
Week 5: 3 sets of 3
***What weight do you use...it is based on your max. one rep. lift...this formula is in the weightroom or see a Coach.

6. Mental Training:
*DO NOT underestimate the power of the mental aspect of the game. At the highest levels of competition the one who has trained his mind is the one who is going to win. This is the BIGGEST and perhaps most underused tool in athletic training. Just like lifting to teach the muscles how to act, you must teach your brain how to respond in certain situations.
*There are many books that you can buy online that are good. The best i have found is called "The Mental Edge" and is written by Kenneth Baum
*Everyday that you go on without enhancing your mental game, is one more day that opposition is.