Workout E (Fifth Month of Off-Season, transitioning into Pre-Season)
Barbell Front Squat -> 3 sets 2-6 reps 80-95% of 1 RM
- 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 4 reps on the first set. Rest between sets should be 2-5 minutes.
- Stand on the floor with your feet shoulder-width apart and toes pointed straight ahead. Rest the barbell with appropriate weight on upper frontal shoulders. 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.
Barbell Bench Press -> 3 sets 2-6 reps 80-95% of 1 RM
- 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 3 reps on the first set. Rest between sets should be 2-5 minutes
- 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.
Power Cleans -> 3 sets 2-6 reps 80-95% of 1 RM
- Target Muscle Group: Quadriceps, Hamstrings, Calves, Rhomboids
- 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 3 reps on the first set. Rest between sets should be 2-5 minutes
- Stand over barbell with balls of feet positioned under bar pointing foward, hip width’s apart or slightly wider. Squat down and grip bar with over hand grip slightly wider than shoulder width. Position shoulders over bar with back arched tightly. Arms are straight with elbows pointed along bar. Pull bar up off floor by extending hips and knees. As bar reaches knees vigorously raise shoulders while keeping barbell close to thighs. When barbell passes mid-thigh, allow it to contact thighs. Jump upward extending body. Shrug shoulders and pull barbell upward with arms allowing elbows to flex out to sides, keeping bar close to body. Aggressively pull body under bar, rotating elbows around bar. Catch bar on shoulders while moving into squat position. Hitting bottom of squat, stand up immediately. Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical. The advanced athlete may unload (drop) bar from completed position (as shown). This technique may be practiced to reduce stress or fatigue involved in lowering bar as prescribed. Use rubber weightlifting plates on weightlifting platform if this unloading method is used (unless floor demolition is desired).
Bent Over Rows -> 3 sets 2-6 reps 80-95% of 1 RM
- Target Muscle Group: Rhomboids, Latissimus Dorsi
- 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 3 reps on the first set. Rest between sets should be 2-5 minutes
- Bend knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip. Pull bar to upper waist. Return until arms are extended and shoulders are stretched downward. Repeat.
Standing Military Dumbbell Press -> 3 sets 2-6 reps 80-95% of 1 RM
- Target Muscle Group: Deltoids
- 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 3 reps on the first set. Rest between sets should be 2-5 minutes
- Position dumbbells to each side of shoulders with elbows below wrists. Press dumbbells upward until arms are extended overhead. Lower to sides of shoulders and repeat.
Box Jumps -> 3 sets 2-6 reps, Body Weight exercise with box.
- Target Muscle Group: Hamstring, 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 3 reps on the first set. Rest between sets should be 2-5 minutes
- Stand in front of a secured box or platform. Jump onto box and immediately back down to same position. Immediately repeat.
Lateral Hops -> 3 sets 10 reps, body weight exercise with bench in between
- Target Muscle Group: Quadriceps, Hip Extensors
- Stand with side to barrier. Jump sideways to opposite side of barrier. Upon landing, immediately jump to other side.
Cable Rotations-> 3 sets 2-6 reps 80-95% of 1 RM
- Target Muscle Group: External Oblique, Internal Oblique
- 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 3 reps on the first set. Rest between sets should be 2-5 minutes
- 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: Rectus Abdominis
- 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.