Workout F (Final Month of Program, Pre-Season Focus):
Barbell Front Squat -> 3 sets 1-3 reps 90-100% of 1 RM
- Target Muscle Group: Quadriceps, Hamstrings
- 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 2 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 1-3 reps 90-100% of 1 RM
- Target Muscle 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 2 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.
Romanian Deadlifts -> 3 sets 1-3 reps 90-100% of 1 RM
- 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 2 reps on the first set. Rest between sets should be 2-5 minutes.
- With feet flat beneath bar, squat down and grasp bar with shoulder width or slightly wider over hand or mixed grip. Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat.
Power Cleans-> 3 sets 1-3 reps 90-100% 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 2 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).
Medicine Ball Chest Toss -> 3 sets of 10 Medicine Ball Tosses with a Partner
- Stand facing partner throwing distance apart with one foot forward. First person holds medicine ball with both hands against chest. Partner has arms in front ready to receive ball. First person throws medicine ball to partner’s chest by forcefully extending both arms forward. Partner catches ball in front of chest with both hands, recoils ball toward chest, and immediately throws ball back to first person in same manner. First person catches ball and repeats volley. Continue to throw ball back and forth.
Squat Jumps -> 3 sets of 10 reps, body weight exercise
- Stand below vertical jump flag. Squat down and jump up as high as possible. Reach up with one or both hands and hit flag. Upon landing, immediately jump up again and attempt to reach higher.
Medicine Ball Sit-Ups -> 3 sets of 10-15 reps, body weight exercise with medicine ball
- Facing partner, sit on floor knees bent. Feet can be secured under weighted or anchored structure. First individual holds medicine ball with both hands. First individual lies back with ball overhead and taps ball to floor. Individual immediately throws ball to partner from over head while siting up. Partner catches ball slightly above and in front of head and repeats steps. Continue to volley ball back and forth.