Mesocycle 1: March
Workout A (First Month of Off-Season):
Barbell Back Squats -> 3 sets—12-15 reps 60-80% of 1RM
- Target Muscle Group: Quadriceps
- Progression will occur over the 4 weeks performing this exercise in workout A, by progressively overloading the muscles with up to 5% weight increases per week. The goal is to maintain around 12 reps on the first set. Rest between sets should be 30 seconds or less.
- Stand on the floor with your feet shoulder-width apart and toes pointed straight ahead. Rest the barbell with appropriate weight on upper shoulders, not the neck. From the starting position, slowly lower down to a fully squatted position. Keep your weight balanced between the balls of your feet and your heels as you go down. When your thighs are parallel to the floor, you will have reached the depth of the squat. Reverse motion and drive up through your feet to return to the starting position.
Chest Press – Flat Barbell -> 3 sets 12-15 reps 60-80% of 1RM
- Target Mucle Group: Pectoralis Major, Triceps
- Progression will occur over the 4 weeks performing this exercise in workout A, by progressively overloading the muscles with up to 5% weight increases per week. The goal is to maintain around 12 reps on the first set. Rest between sets should be 30 seconds or less.
- Lie on your back on the bench. Hold the barbell with your hands more than shoulder-width apart, over the center of your chest. Lower the weight slowly until it touches the middle of your chest. Pause for a count of one, then push the weight back up to the starting position.
Dead-Lift Straight Leg -> 3 sets 12-15 reps 60-80% of 1RM
- Target Muscle Group: Hip extensors, Knee flexors
- Progression will occur over the 4 weeks performing this exercise in workout A, by progressively overloading the muscles with up to 5% weight increases per week. The goal is to maintain around 12 reps on the first set. Rest between sets should be 30 seconds or less.
- Grasp barbell on floor with overhand grip, hands at shoulder width or slightly wider. Stand with shoulder width or narrower stance. With back straight, lower bar to top of feet by bending hips. Bend knees slightly during descent and keep waist straight. Place weight onto floor. With knees still bent, lift bar by straightening hips until standing upright. Pull shoulders back if rounded. Extend knees at top.
Lat Pull-Down – Wide Grip -> 3 sets 12-15 reps 60-80% of 1RM
- Target Muscle Group: Latissimus Dorsi, Biceps
- Progression will occur over the 4 weeks performing this exercise in workout A, by progressively overloading the muscles with up to 5% weight increases per week. The goal is to maintain around 12 reps on the first set. Rest between sets should be 30 seconds or less.
- Grip the lat bar with your hands outside of shoulder-width apart. Sit comfortably on the bench, with your thighs under the knee pads. Pull the bar straight down until it is level with the upper chest. Hold for a count of one, then return the bar to the starting position in a controlled manner. Do not rise with the bar, keep your back straight, abs tight, and don’t lean too far back. Do not use your momentum to pull the weight down.
Seated Dumbbell Shoulder Press -> 3 sets 12-15 reps 60-80% of 1RM
- Target Muscle Group: Deltoids, Trapezius
- Progression will occur over the 4 weeks performing this exercise in workout A, by progressively overloading the muscles with up to 5% weight increases per week. The goal is to maintain around 12 reps on the first set. Rest between sets should be 30 seconds or less.
- Hold a weight in each hand, palms facing forwards with your arms bent at a 90- degree angle and your elbows out to the sides at shoulder level. Perform exercise sitting on a bench with a back rest. Lift the weights, raising your arms above your head until your arms are almost straight. Keep your spine in a straight line. Look forward with your chin up and square your shoulders.
Seated Machine Rows -> 3 sets 12-15 reps 60-80% of 1RM
- Target Muscle Group: Rhomboids with some Latissimus Dorsi, Biceps
- Progression will occur over the 4 weeks performing this exercise in workout A, by progressively overloading the muscles with up to 5% weight increases per week. The goal is to maintain around 12 reps on the first set. Rest between sets should be 30 seconds or less.
- Sit facing the cable machine, and place your feet on the foot-rest, knees slightly bent. Grip the bar firmly with both hands. Keep chest up and retract your shoulder blades.
- Helpful hint – picture yourself squeezing shoulder blades together.
- Keep your back straight. Pull back until the bar reaches your chest. Keep your scapula retracted when you return the weight.
Cable Rotations -> 3 sets 12-15 reps 60-80% of 1RM
- Target Muscle Group: Core, Obliques
- Progression will occur over the 4 weeks performing this exercise in workout A, by progressively overloading the muscles with up to 5% weight increases per week. The goal is to maintain around 12 reps on the first set. Rest between sets should be 30 seconds or less.
- Have cable at chest height, strong controlled rotations to the side, rotating through the shoulders and not through the hips.
Plank -> 3 sets 30-90 Seconds per set
- Target Muscle Group: Core
- Progression will occur over the 4 weeks performing this exercise in workout A, by progressively overloading the muscles with length increases as capable. The goal is to maintain around 12 reps on the first set. Rest between sets should be 30 seconds or less.
- Lie prone with forearms on the floor, elbows slightly wider than shoulder width. Push body up resting on forearms and toes keeping the body straight. Hold the position with a straight line through shoulder hips, knees and ankles. Maintain for 30-90 seconds.