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BLUE DEVIL TRACK AND FIELD

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1 BLUE DEVIL TRACK AND FIELD
STRENGTH AND CONDITIONING SUMMER 2012 MANUAL

2 INTRODUCTION

3 BLUE DEVILS: Over the course of the next 16 weeks, you will have the opportunity to improve your physical and mental conditioning. Without the added pressure of classes, you will be able to focus all of your attention on training for the upcoming season. The summer is vital in preparation to increase your strength, agility, speed, and power. DO NOT let all of your hard work from the spring semester go to waste. The following is a packet that includes your summer lifting. The warm-up given should be done prior to lifting. The nutrition program is given on the main page of the strength and conditioning site. There are recovery weeks given every 4 weeks. These lifts are meant to allow the body to recover and prepare for the next training cycle. When you return in the fall we will be testing the following in the weight room: Vertical Jump, Back Squat, Clean, Bench Press. I expect improvements on each test and nothing less, no excuses. Push yourselves hard, good luck, and have a safe and fun summer. Contact me if you have any questions about the program or exercise variations. (608)

4 TESTING PROCEDURES LIFTS
YOU WILL BE RESPONSIBLE FOR PASSING THE FOLLOWING TESTS WHEN YOU REPORT TO SCHOOL. LIFTS 1. CLEAN: Must do 92.5% of your end of the spring semester score. You must do this for AT LEAST 4 reps. 2. SQUAT: Must do 85% of your end of the spring semester score. You must do this for AT LEAST 7 reps. 3. BENCH: Must do 85% of your end of the spring semester score. You must do this for AT LEAST 7 reps.

5 DYNAMIC WARM-UP & CORE/LOW BACK EXERCISES

6 DYNAMIC WARM-UP BEFORE YOU BEGIN YOUR LIFTING OR CONDITIONING SESSION:
COMPLETE THE DESIGNATED WARM-UP PLUS TWO CORE EXERCISES FROM COLUMN ONE, ONE CORE EXERCISE FROM COLUMN 2, AND ONE LOWER BACK EXERCISE FROM COLUMN THREE. DYNAMIC WARM-UP Regular Jacks 2x8 Seal Jacks Quick Pogos 2x25 High Pogos 1x10 Push Up Scap Retracts 2x10 Double Leg Hip Bridge Single Leg Hip Bridge 2x8 each Single Kicks 2x10 each Hydrants x8 each Circles TKE 2x12 each

7 CORE EXERCISES CORE: 15-30 REPS PLANKS: :30-1:30 COLUMN ONE COLUMN TWO
COLUMN THREE Weighted Toe Touches Weighted Russian Twists Kneeling Alt. Superman Weighted Regular Crunch Weighted Diagonal Punch "Y" Superman 123 (Count) Crunches Dbl. Arm / Leg Superman Knee Tuck Cross-Over Crunch Superman V-Crunch Side Crunch Deadfish Single Leg V-Crunch Rocky Twist Cobras Bicycles Prisoner Twist Single Leg Hip Bridge Wrist Curls Squirm Double Leg Hip Bridge Front Plank Side Plank Single Leg Hip Raise Front Plank w/ Arm Reach Side Plank Hip Raise Double Leg Hip Raise Front Plank w/ Leg Raise Side Plank Leg Raise Single Leg Hip Raise + Flexion/Extension Negetive Sit-Up Side Plank Roll Under Single Leg Hip Raise + Adduction/Abduction V-Sit Hydrants

8 SUMMER LIFTING PROGRAM

9 BLUE DEVIL STRENGTH SPRINTERS AND JUMPERS WEEK 1 MONDAY, MAY 28 ORDER EXERCISE w/up WORK SET SET NOTES 1 Front Squat 5-50% 5-60% 12-70% 4 2 Single Leg DB RDL 12ea 3 Women: 20 Men: 30 PB Hip Bridge 10 Legs are straight DB Split Squat Women: 30 Men: 45 Full Sit Ups 12 Hanging Leg Raises TUESDAY, MAY 29 Bench Press 5-55% 5-65% 6-75% Band Plyo Push Ups 5 Lat Pulldown Front + Side Raise 8ea Letters T-Y-A 6ea DB Shrugs THURSDAY, MAY 31 Deadlift Good Mornings 8 Women: Men: 85 Step Ups: 25% squat 6ea-25% Hydrants/Circles 10ea Bicep Curls Tricep Extension FRIDAY, JUNE 1 Shoulder Press Use DBs if need Seated Row your choice Inverted Row Push Ups 10 to 15 Face Pulls 15

10 BLUE DEVIL STRENGTH SPRINTERS AND JUMPERS WEEK 2 MONDAY, MAY 28 ORDER EXERCISE w/up WORK SET SET NOTES 1 Front Squat 5-55% 5-65% 10-75% 4 2 Single Leg DB RDL 12ea 3 Women: 25 Men: 35 PB Hip Bridge 10 Legs are straight DB Split Squat Women: 30 Men: 45 Full Sit Ups 12 Hanging Leg Raises TUESDAY, MAY 29 Bench Press 5-77.5% Band Plyo Push Ups 5 Lat Pulldown Front + Side Raise 8ea Letters T-Y-A 6ea DB Shrugs THURSDAY, MAY 31 Deadlift Good Mornings 8 Women: Men: 85 Step Ups: 25% of squat 8ea-25% Hydrants/Circles 10ea Bicep Curls Tricep Extension FRIDAY, JUNE 1 Shoulder Press Use DBs if need Seated Row your choice Inverted Row Push Ups 10 to 15 Face Pulls 15

11 BLUE DEVIL STRENGTH SPRINTERS AND JUMPERS WEEK 3 MONDAY, MAY 28 ORDER EXERCISE w/up WORK SET SET NOTES 1 Front Squat 5-60% 5-70% 8-80% 2 Single Leg DB RDL 8ea 3 Women: 30 Men: 40 PB Hip Bridge 10 Legs are straight DB Split Squat 8each Women: 40 Men: 55 4 Full Sit Ups 15 Hanging Leg Raises TUESDAY, MAY 29 Bench Press 4-82.5% Band Plyo Push Ups 5 Lat Pulldown 8 Front + Side Raise 10ea Letters T-Y-A 6ea DB Shrugs 12 THURSDAY, MAY 31 Deadlift Good Mornings 6 Women: Men: 95 Step Ups: 30% of squat 6ea-30% Hydrants/Circles Bicep Curls Tricep Extension FRIDAY, JUNE 1 Shoulder Press Use DBs if need Seated Row your choice Inverted Row Push Ups 10 to 15 Face Pulls

12 BLUE DEVIL STRENGTH SPRINTERS AND JUMPERS WEEK 4 Deload MONDAY, MAY 28 ORDER EXERCISE w/up WORK SET SET NOTES 1 Front Squat 5-50% 5-60% 4-72.5% 3 2 Single Leg DB RDL 12ea Women: 20 Men: 30 PB Hip Bridge 10 Legs are straight DB Split Squat Women: 30 Men: 45 TUESDAY, MAY 29 Bench Press Band Plyo Push Ups 5 Lat Pulldown 8 Front + Side Raise 8ea THURSDAY, MAY 31 Deadlift Good Mornings Women: Men: 85 Step Ups: 30% of squat 6ea-30% Hydrants/Circles 10ea FRIDAY, JUNE 1 Shoulder Press Use DBs if need Seated Row 12 your choice Inverted Row Push Ups 10 to 15 Face Pulls 15 DB Shrugs

13 BLUE DEVIL STRENGTH SPRINTERS AND JUMPERS WEEK 5 MONDAY, JUNE 25 ORDER EXERCISE w/up WORK SET SET NOTES 1 Back Squat 5-55% 5-65% 10-75% 4 2 RDL 8 3 Women: 95 Men: 135 Forward Lunge: 25% of squat 10ea-25% Bicep Curls 10 TUESDAY, JUNE 26 Incline Press 5-77.5% MB Power Drop 5 Women: Men: 10-12 Lat Pulldown Pull Ups DB Side Raise Women: 10 Men: 15 DB Shrugs Women: 35 Men: 55 THURSDAY, JUNE 28 Sumo Deadlift PB Bridge + Curl bodyweight 10ea 2:1 Box Squat Side Lunge FIRDAY, JUNE 29 Push Press 3-65% 3-75% 5-87.5% Bent Over Barbell Row DB Floor Press DB Pullover Women: 25 Men: 40 Internal/External Rotation 15ea Use band

14 BLUE DEVIL STRENGTH SPRINTERS AND JUMPERS WEEK 6 MONDAY, JUNE 25 ORDER EXERCISE w/up WORK SET SET NOTES 1 Back Squat 5-60% 5-70% 8-80% 4 2 RDL 8 3 Women: 95 Men: 135 Forward Lunge: 25% of squat 10ea-25% Bicep Curls 10 TUESDAY, JUNE 26 Incline Press 4-82.5% MB Power Drop 5 Women: Men: 10-12 Lat Pulldown Pull Ups DB Side Raise Women: 10 Men: 15 DB Shrugs Women: 35 Men: 55 THURSDAY, JUNE 28 Sumo Deadlift PB Bridge + Curl bodyweight 10ea 2:1 Box Squat Side Lunge FIRDAY, JUNE 29 Push Press Bent Over Barbell Row DB Floor Press 5-55% 5-65% 10-75% DB Pullover Women: 25 Men: 40 Internal/External Rotation 15ea Use band

15 BLUE DEVIL STRENGTH SPRINTERS AND JUMPERS WEEK 7 MONDAY, JUNE 25 ORDER EXERCISE w/up WORK SET SET NOTES 1 Back Squat 5-65% 5-75% 6-85% 4 2 RDL 8 3 Women: 95 Men: 135 Forward Lunge: 30% of squat 10ea-30% Bicep Curls 10 TUESDAY, JUNE 26 Incline Press 3-87.5% MB Power Drop 5 Women: Men: 10-12 Lat Pulldown 6 Pull Ups DB Side Raise Women: 10 Men: 15 DB Shrugs Women: 35 Men: 55 THURSDAY, JUNE 28 Sumo Deadlift PB Bridge + Curl bodyweight 12each 2:1 Box Squat Side Lunge FIRDAY, JUNE 29 Push Press 3-65% 3-75% Bent Over Barbell Row DB Floor Press DB Pullover Women: 25 Men: 40 Internal/External Rotation 15ea Use band

16 BLUE DEVIL STRENGTH SPRINTERS AND JUMPERS WEEK 8 DELOAD MONDAY, JUNE 25 ORDER EXERCISE w/up WORK SET SET NOTES 1 Back Squat 5-55% 5-65% 3-77.5% 2 RDL 8 Women: 95 Men: 135 3 Forward Lunge: 30% of squat 10ea-30% 4 Bicep Curls 10 TUESDAY, JUNE 26 Incline Press MB Power Drop 5 Women: Men: 10-12 Lat Pulldown Pull Ups DB Side Raise Women: 10 Men: 15 DB Shrugs Women: 35 Men: 55 THURSDAY, JUNE 28 Sumo Deadlift PB Bridge + Curl bodyweight 10ea 2:1 Box Squat Side Lunge FIRDAY, JUNE 29 Push Press Bent Over Barbell Row DB Floor Press DB Pullover Women: 25 Men: 40 Internal/External Rotation 15ea Use band

17 BLUE DEVIL STRENGTH SPRINTERS AND JUMPERS WEEK 9 MONDAY, JULY 29 ORDER
EXERCISE w/up WORK SET SET NOTES 1 Front Squat 5-60% 5-70% 8-80% 3 2 Good Mornings 8 Women: 75 Men: 95 One Legged Squat (bench) bodyweight 8ea 4 Straigtht Leg Hip Bridge 10 Off platform TUESDAY, JULY 30 DB Bench Press 4-82.5% 5 Pull Ups Use Weight if need Shoulder Circuit Front, Side, Rear Raises Face Pulls 15 THURSDAY, AUGUST 1 Snatch Grip Deadlift Forward Lunge PB 4 Way Curl Bridge, Single, Single, Dbl. Back Extension FRIDAY, AUGUST 2 Incline Press Lat Pulldown Band Push Ups 10 to 15 Chest Supported Row Women: 30 Men: 50 DB Side Raise Women: 10 Men: 20

18 BLUE DEVIL STRENGTH SPRINTERS AND JUMPERS WEEK 10 MONDAY, JULY 29
ORDER EXERCISE w/up WORK SET SET NOTES 1 Front Squat 5-65% 5-75% 6-85% 3 2 Good Mornings 8 Women: 75 Men: 95 One Legged Squat (bench) bodyweight 8ea 4 Straigth Leg Hip Bridge 10 Off platform TUESDAY, JULY 30 DB Bench Press 3-87.5% Pull Ups 5 Use Weight if need Shoulder Circuit Front, Side, Rear Raises Face Pulls 15 THURSDAY, AUGUST 1 Snatch Grip Deadlift Forward Lunge PB 4 Way Curl Bridge, Single, Single, Dbl. Back Extension FRIDAY, AUGUST 2 Incline Press Lat Pulldown Band Push Ups 10 to 15 Chest Supported Row Women: 40 Men: 60 DB Side Raise Women: 10 Men: 20

19 BLUE DEVIL STRENGTH SPRINTERS AND JUMPERS WEEK 11 MONDAY, JULY 29
ORDER EXERCISE w/up WORK SET SET NOTES 1 Front Squat 5-60% 5-75% 4-90% 3 2 Good Mornings 10 Women: 75 Men: 95 One Legged Squat (bench) bodyweight 8ea 4 Straigth Leg Hip Bridge Off platform TUESDAY, JULY 30 DB Bench Press 2-92.5% Pull Ups 5 Use Weight if need Shoulder Circuit Front, Side, Rear Raises Face Pulls 15 THURSDAY, AUGUST 1 Snatch Grip Deadlift 5-70% Forward Lunge PB 4 Way Curl Bridge, Single, Single, Dbl. Back Extension FRIDAY, AUGUST 2 Incline Press Lat Pulldown 8 Band Push Ups 10 to 15 Chest Supported Row Women: 40 Men: 60 DB Side Raise Women: 15 Men: 25

20 BLUE DEVIL STRENGTH SPRINTERS AND JUMPERS WEEK 12 DELOAD
MONDAY, JULY 29 ORDER EXERCISE w/up WORK SET SET NOTES 1 Front Squat 5-60% 5-70% 8-80% 3 2 Good Mornings 8 Women: 75 Men: 95 One Legged Squat (bench) bodyweight 8ea 4 Straigth Leg Hip Bridge 10 Off platform TUESDAY, JULY 30 DB Bench Press 4-82.5% Pull Ups 5 Use Weight if need Shoulder Circuit Front, Side, Rear Raises Face Pulls 15 THURSDAY, AUGUST 1 Snatch Grip Deadlift Forward Lunge PB 4 Way Curl Bridge, Single, Single, Dbl. Back Extension FRIDAY, AUGUST 2 Incline Press Lat Pulldown Band Push Ups 10 to 15 Chest Supported Row Women: 30 Men: 50 DB Side Raise Women: 10 Men: 20

21 BLUE DEVIL STRENGTH SPRINTERS AND JUMPERS WEEK 13 MONDAY, AUGUST 20 ORDER EXERCISE w/up WORK SET SET NOTES 1 Back Squat 5-65% 5-75% 6-85% 4 2 Wide Stance Good Mornings 8 3 Women: 95 Men: 115 Bulgarian Squat bodyweight 10ea Biceps Curl 12 TUESDAY, AUGUST 21 Shoulder Press 3-87.5% Chest Supported Row Women: 35 Men: 55 DB Bench Press Pull Ups 5 Band Pull Aparts red or purple THURSDAY, AUGUST 23 Deadlift Snatch Grip RDL Elevated Backwards Lunge 8each Off platform or 3" block Single Leg Hip Bridge 10 FRIDAY, AUGUST 24 Bench Press Chin Ups 6 Use weight if need Single Arm DB Shoulder Press 12each Women: 15 Men: 25 DB Push Up + DB Row Women: 20 Men: 30 Letter "T" (thumbs down) 10 lbs 15

22 BLUE DEVIL STRENGTH SPRINTERS AND JUMPERS WEEK 14 MONDAY, AUGUST 27
ORDER EXERCISE w/up WORK SET SET NOTES 1 Back Squat 5-65% 5-75% 4-90% 4 2 Wide Stance Good Mornings 10 3 Women: 95 Men: 115 Bulgarian Squat bodyweight 10ea Biceps Curl 12 TUESDAY, AUGUST 28 Shoulder Press 2-92.5% Chest Supported Row Women: 35 Men: 55 DB Bench Press Pull Ups 8 5 Band Pull Aparts red or purple THURSDAY, AUGUST 30 Deadlift Snatch Grip RDL 6 Elevated Backwards Lunge 8each Off platform or 3" block Single Leg Hip Bridge FRIDAY, AUGUST 31 Bench Press Chin Ups Use weight if need Single Arm DB Shoulder Press 10each Women: 20 Men: 35 DB Push Up + DB Row Women: 30 Men: 40 Letter "T" (thumbs down) 10 lbs 15

23 BLUE DEVIL STRENGTH SPRINTERS AND JUMPERS WEEK 15 MONDAY, SEPTEMBER 6
ORDER EXERCISE w/up WORK SET SET NOTES 1 Back Squat 5-65% 5-80% 2-95% 4 2 Wide Stance Good Mornings 8 3 Women: 95 Men: 115 Bulgarian Squat bodyweight 10ea Biceps Curl 12 TUESDAY, SEPTEMBER 7 Shoulder Press 1-97.5% Chest Supported Row Women: 45 Men: 65 DB Bench Press Pull Ups 5 Band Pull Aparts red or purple 10 THURSDAY, SEPTEMBER 9 Deadlift Snatch Grip RDL Elevated Backwards Lunge 8each Off platform or 3" block Single Leg Hip Bridge FRIDAY, SEPTEMBER 10 Bench Press Chin Ups 6 Use weight if need Single Arm DB Shoulder Press 12each Women: 20 Men: 35 DB Push Up + DB Row Women: 30 Men: 40 Letter "T" (thumbs down) 10 lbs 15

24 BLUE DEVIL STRENGTH SPRINTERS AND JUMPERS WEEK 16 Deload MONDAY, SEPTEMBER 10 ORDER EXERCISE w/up WORK SET SET NOTES 1 Back Squat 5-55% 5-65% 2-75% 6 2 Wide Stance Good Mornings Women: 95 Men: 115 3 Bulgarian Squat bodyweight 10ea 4 Biceps Curl 12 TUESDAY, SEPTEMBER 11 Shoulder Press Chest Supported Row 10 Women: 35 Men: 55 Band Pull Aparts red or purple 15 THURSDAY, SEPTEMBER 13 Deadlift Snatch Grip RDL Elevated Backwards Lunge 10each Off platform or 3" block Single Leg Hip Bridge FRIDAY, SEPTEMBER 14 Bench Press Chin Ups Use weight if need Single Arm DB Shoulder Press 12each Women: 15 Men: 25 DB Push Up + DB Row Women: 20 Men: 30 5 Letter "T" (thumbs down) 10 lbs

25 ALTERNATIVE EXERCISE LIST

26 ONE LEG LOWER BODY LIFTS
OLYMPIC LIFTS LOWER BODY LIFTS UPPER BODY LIFTS Jump Shrug Trap Bar Deadlift Bench Press DB Jump Shrug Sumo Deadlift DB Bench Press Power Pull Leg Press Incline Press DB Power Pull Smith Machine Back Squat DB Incline Press Clean Smith Machine Front Squat Shoulder Press DB Clean DB Shoulder Press One Arm DB Clean ONE LEG LOWER BODY LIFTS Push Ups Snatch Barbell or DB Step Ups Pull Ups DB Snatch Barbell or DB Side Lunge Bent Over Row One Arm DB Snatch DB Elevated Backward Lunge Negetive Pull Ups Push Press Barbell or DB Forward Lunge DB Push Press DB Elevated Split Squat ONE ARM/BACK UPPER BODY LIFTS One Arm DB Push Press One Leg Leg Press One Arm DB Bench Press Clean + Push Press Barbell or DB Bulgarian Squat One Arm DB Incline Press DB Clean + Push Press DB Crossover Step One Arm DB Shoulder Press Barbell or DB Lateral Step Up Inverted Row Seated Row HAMSTRING / LOW BACK LIFTS Lat Pulldown RDL One Arm DB Row Glute Ham Raise One Arm Seated Row Physio Ball Leg Curl One Arm Lat Pulldown Good Morning Upright Row Negetive Glute Ham Raise Medicine Ball Hip Raise Leg Curl (Machine)

27 MAX SHEET

28 CLEAN SQUAT FRONT SQUAT/BOX PUSH PRESS BENCH DEADLIFT INCLINE SHOULER MAX CHART MAX WU WS NAME 0.0% Berube, Matt 195 315 210 155 200 160 115 Boles, Elijah 225 350 260 205 355 280 185 Boyd-Carter, Keith 190 130 *Budd, Ryan 405 270 135 395 164 95 Hopper, Dan 410 245 365 196 Lewis, Harry 220 360 165 335 224 145 Lindblom, Nick 285 275 156 110 Radden, Aaron 215 370 250 235 345 188 125 *Savvidou, Chris 400 Trifone, Nick 305 150 310 Allien, Shamone 120 140 80 Dombroski, Rachel 100 *Edge, Dara 265 108 85 Lomotey, Nablissa 180 230 60 McGuire, Kate 90 88 75 Meeks, Ahj 105 170 84 65 Sanjurjo, Amy Staple, Shanakaye

29 CLEAN BACK SQUAT FRONT SQUAT PUSH PRESS BENCHPRESS SNATCH INCLINE SHOULDER PRESS MAX CHART MAX WU WS NAME 0.0% A. Greg 140 315 236.3 105 220 98 165 85 *F. Jamal 150 350 262.5 210 157.5 L. Zach 135 225 168.8 185 94.5 138.8 *W. Jordan 230 345 258.8 115 235 161 176.3 95 JUMP SHRUG SQUAT BENCH PRESS B. Meghan 100 145 108.8 80 70 65 D. Shavonne 155 116.3 76 D. Jess 101.3 90 66.5 75 *D. Chantelle 110 180 77 H. Olivia 160 120 59.5 68 H. Erin 205 153.8 73.5 88 M. Tyler 200 64 M. Jenean 60 42 P. Aneta 125 *S. Alessandra 92 *S. Ronea 84 S. Shanakaye

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