M.I.T. Womans Throwing
Weight Training
Phase Three
(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	4-4-4-4-4-4	90%			1	1	4-4-4-4-4-4	90%
2	1	3-3-3-3-3-3	90%			2	1	3-3-3-3-3-3	90%
3	1	2-2-2-2-2-2	85%			3	1	2-2-2-2-2-2	85%
4	1	2-2-2-2-2-2	87%			4	1	2-2-2-2-2-2	87%
5	1	4-4-4-4-4-4	85%			5	1	4-4-4-4-4-4	85%
6	1	3-3-3-3-3-3	87%			6	1	3-3-3-3-3-3	87%
Assume warmup of 10 at a light weight						Assume warmup of 10 at a light weight
3. Leg curls						3. Curls
4. Leg Extensions						4. Tricep Curls
						5. Bent Over Rows
Week	Sets	Reps	Weight
1	1	4-4-4-4-4-4	90%			Week	Sets	Reps	Weight
2	1	3-3-3-3-3-3	90%			1	1	4-4-4-4-4-4	90%
3	1	2-2-2-2-2-2	85%			2	1	3-3-3-3-3-3	90%
4	1	2-2-2-2-2-2	87%			3	1	2-2-2-2-2-2	85%
5	1	4-4-4-4-4-4	85%			4	1	2-2-2-2-2-2	87%
6	1	3-3-3-3-3-3	87%			5	1	4-4-4-4-4-4	85%
Assume warmup of 10 at a light weight						6	1	3-3-3-3-3-3	87%
						Assume warmup of 10 at a light weight
Can do these at Night
5. Pushups						Can do these at Night
						6. Pushups
Week	Sets	Reps
1	5	10-10-10-10-10				Week	Sets	Reps
2	5	10-10-10-10-10				1	5	10-10-10-10-10
3	5	10-10-10-10-10				2	5	10-10-10-10-10
4	5	10-10-10-10-10				3	5	10-10-10-10-10
5	5	10-10-10-10-10				4	5	10-10-10-10-10
6	5	10-10-10-10-10				5	5	10-10-10-10-10
						6	5	10-10-10-10-10
6. Situps
						7. Situps
Week	Sets	Reps
1	4	50-50-50-50				Week	Sets	Reps
2	4	50-50-50-50				1	4	50-50-50-50
3	4	50-50-50-50				2	4	50-50-50-50
4	4	50-50-50-50				3	4	50-50-50-50
5	4	50-50-50-50				4	4	50-50-50-50
6	4	50-50-50-50				5	4	50-50-50-50
						6	4	50-50-50-50

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