M.I.T. Womans Throwing
Weight Training
Phase One
(45mins a session)
Monday/Thursday - Lower Body						Tuesday/Friday - Upper Body
1. Cleans						1. Snatch
2. Squats						2. Pushpress/Bench Press
Week	Sets	Reps	Weight			Week	Sets	Reps	Weight
1	1	10-6-6-4-4	60% - 75% - 75% - 80% - 70%			1	1	10-6-6-4-4	60% - 75% - 75% - 80% - 70%
2	1	10-6-6-4-4	60% - 80% - 70% - 80% - 75%			2	1	10-6-6-4-4	60% - 80% - 70% - 80% - 75%
3	1	10-5-5-8-4	60% - 85% - 70% - 65% - 85%			3	1	10-5-5-8-4	60% - 85% - 70% - 65% - 85%
4	1	10-5-5-8-4	65% - 85% - 70% - 70% - 80%			4	1	10-5-5-8-4	65% - 85% - 70% - 70% - 80%
5	1	10-5-5-4-4	65% - 80% - 80% - 85% - 85%			5	1	10-5-5-4-4	65% - 80% - 80% - 85% - 85%
6	1	10-6-4-2-2	65% - 80% - 85% - 90% - 90%			6	1	10-6-4-2-2	65% - 80% - 85% - 90% - 90%
3. Leg curls						3. Curls
4. Leg Extensions						4. Tricep Curls
						5. Bent Over Rows
Week	Sets	Reps	Weight
1	1	10-10-10-10	50% - 50% - 50% - 50%			Week	Sets	Reps	Weight
2	1	10-10-10-10	50% - 50% - 50% - 50%			1	1	10-10-10-10	50% - 50% - 50% - 50%
3	1	10-10-10-10	50% - 50% - 50% - 50%			2	1	10-10-10-10	50% - 50% - 50% - 50%
4	1	10-10-10-10	50% - 50% - 50% - 50%			3	1	10-10-10-10	50% - 50% - 50% - 50%
5	1	10-10-10-10	50% - 50% - 50% - 50%			4	1	10-10-10-10	50% - 50% - 50% - 50%
6	1	10-10-10-10	50% - 50% - 50% - 50%			5	1	10-10-10-10	50% - 50% - 50% - 50%
						6	1	10-10-10-10	50% - 50% - 50% - 50%
Can do these at Night						Can do these at Night
5. Pushups						6. Pushups
Week	Sets	Reps				Week	Sets	Reps
1	5	10-10-10-10-10				1	5	10-10-10-10-10
2	5	10-10-10-10-10				2	5	10-10-10-10-10
3	5	10-10-10-10-10				3	5	10-10-10-10-10
4	5	10-10-10-10-10				4	5	10-10-10-10-10
5	5	10-10-10-10-10				5	5	10-10-10-10-10
6	5	10-10-10-10-10				6	5	10-10-10-10-10
6. Situps						7. Situps
Week	Sets	Reps				Week	Sets	Reps
1	4	50-50-50-50				1	4	50-50-50-50
2	4	50-50-50-50				2	4	50-50-50-50
3	4	50-50-50-50				3	4	50-50-50-50
4	4	50-50-50-50				4	4	50-50-50-50
5	4	50-50-50-50				5	4	50-50-50-50
6	4	50-50-50-50				6	4	50-50-50-50

Hosted by www.Geocities.ws