Fordham Preparatory School
Week 1Warm upCoreCool Down 1Easy run, bike, or swimWarm upCoreCool Down 1Easy run, bike, or swimWarm upCoreCool Down 1Week 2Warm upHills: 2 sets of 5 run ups,Walk back, 5’ rest/setCool Down 1Lift Day 1Easy run, bike, or swimWarm upCoreCool Down 1Lift Day 2Easy run, bike, or swimWarm up1 mile runCool Down 1Lift Day 3Week 3Warm upHills: 2 sets of 5 run ups,Walk back, 5’ rest/setCool Down 1Lift Day 1Easy run, bike, or swimWarm upCoreCool Down 1Lift Day 2Easy run, bike, or swimWarm up1 mile runCool Down 1Lift Day 3Week 4Warm upHills: 3 sets of 5 run ups,Walk back, 5’ rest/setCool Down 1Lift Day 1Easy run, bike, or swimWarm upCoreCool Down 1Lift Day 2Easy run, bike, or swimWarm up1 mile runCool Down 1Lift Day 3Week 5—recovery weekWarm upCoreWarm upCoreWeek 6Warm upHills: 3 sets of 5 run ups,Walk back, 5’ rest/setCool Down 1Lift Day 1Easy run, bike, or swimWarm upCoreCool Down 1Lift Day 2Easy run, bike, or swimWarm up1 mile runCool Down 1Lift Day 3Week 7Warm upHills: 2 sets of 10 run ups,Walk back, 5’ rest/setCool Down 1Lift Day 1Easy run, bike, or swimWarm upCoreCool Down 1Lift Day 2Easy run, bike, or swimWarm up2 mile runCool Down 1Lift Day 3Week 8Warm upHills: 2 sets of 10 run ups,Walk back, 5’ rest/setCool Down 1Lift Day 1Easy run, bike, or swimWarm upCoreCool Down 1Lift Day 2Easy run, bike, or swimWarm up2 mile runCool Down 1Lift Day 3Week 9Warm upHills: 3 sets of 10 run ups,Walk back, 5’ rest/setCool Down 1Lift Day 1Easy run, bike, or swimWarm upCoreCool Down 1Lift Day 2Easy run, bike, or swimWarm up2 mile runCool Down 1Lift Day 3Week 10Warm upHills: 3 sets of 10 run ups,Walk back, 5’ rest/setCool Down 1Easy run, bike, or swimWarm upCoreCool Down 1Easy run, bike, or swimWarm up2 mile runCool Down 1Cycle 1 - Summer 2014CYCLE 1?Week 1Week 2Week 3Week 4Day 1 - LegsWarmup/workoutWarmup/workoutWarmup/workoutWarmup/workoutPower Clean/Deadlift606?656?706?756??606?656?706?756??606?656?706?756??606?656?706?756?Back Squat4512?5012?5512?6012??4512?5012?5512?6012??4512?5012?5512?6012??4512?5012?5512?6012?Bulgarian Squat3x10ea?3x10ea?3x10ea?3x10ea?Single-Leg RDL3x10ea?3x10ea?3x10ea?3x10ea?Calf Raises w/weight3x25?3x25?3x25?3x25?CORE:Ab ripper X or 3 sets of 3 ab exercises of your choice???Week 1Week 2Week 3Week 4Day 2 - ArmsWarmup/workoutWarmup/workoutWarmup/workoutWarmup/workoutBench Press4512?5012?5512?6012??4512?5012?5512?6012??4512?5012?5512?6012?Max reps on last set - Record #45??50??55??60??Pull up/Pull down3x5/10?3x5/10?3x5/10?3x5/10?Tricep Extension3x10?3x10?3x10?3x10?Bicep Curls3x10?3x10?3x10?3x10?Shoulder Press3x10?3x10?3x10?3x10?One Arm Row3x10ea?3x10ea?3x10ea?3x10ea?DB Incline Bench3x10?3x10?3x10?3x10?CORE:Ab ripper X or 3 sets of 3 ab exercises of your choice???Week 1Week 2Week 3Week 4Day 3 - MixedWarmup/workoutWarmup/workoutWarmup/workoutWarmup/workoutFront Squat3012?3512?4012?4512??3012?3512?4012?4512??3012?3512?4012?4512??3012?3512?4012?4512?Incline Bench Press3012?3512?4012?4512??3012?3512?4012?4512??3012?3512?4012?4512?Max reps on last set - Record #30??35??40??45??RDL3x8?3x8?3x8?3x8?Shoulder Press3x10?3x10?3x10?3x10?3-way Lunge3x5 ea?3x5 ea?3x5 ea?3x5 ea?Inverted Row3x10?3x10?3x10?3x10?CORE:Ab ripper X or 3 sets of 3 ab exercises of your choice??Cycle 2 - Summer 2014?Week 1Week 2Week 3Week 4Day 1 - LegsWarmup/workoutWarmup/workoutWarmup/workoutWarmup/workoutPower Clean/Deadlift655?705?755?805??655?705?755?805??655?705?755?805??655?705?755?805?Back Squat5510?6010?6510?7010??5510?6010?6510?7010??5510?6010?6510?7010??5510?6010?6510?7010?Bulgarian Squat3x8ea?3x8ea?3x8ea?3x8ea?Single-Leg RDL3x8ea?3x8ea?3x8ea?3x8ea?Calf Raises w/weight3x20?3x20?3x20?3x20?CORE:Ab ripper X or 3 sets of 3 ab exercises of your choice???Week 1Week 2Week 3Week 4Day 2 - ArmsWarmup/workoutWarmup/workoutWarmup/workoutWarmup/workoutBench Press5510?6010?6510?7010??5510?6010?6510?7010??5510?6010?6510?7010?Max reps on last set - Record #55??60??65??70??Pull up/Pull down3x6/12?3x6/12?3x6/12?3x6/12?Tricep Extension3x8?3x8?3x8?3x8?Bicep Curls3x8?3x8?3x8?3x8?Shoulder Press3x8?3x8?3x8?3x8?One Arm Row3x8?3x8?3x8?3x8?DB Incline Bench3x8?3x8?3x8?3x8?CORE:Ab ripper X or 3 sets of 3 ab exercises of your choice???Week 1Week 2Week 3Week 4Day 3 - MixedWarmup/workoutWarmup/workoutWarmup/workoutWarmup/workoutFront Squat4010?4510?5010?5510??4010?4510?5010?5510??4010?4510?5010?5510??4010?4510?5010?5510?Incline Bench Press4010?4510?5010?5510??4010?4510?5010?5510??4010?4510?5010?5510?Max reps on last set - Record #40??45??50??55??RDL3x6?3x6?3x6?3x6?Shoulder Press3x8?3x8?3x8?3x8?3-way Lunge3x5 ea?3x5 ea?3x5 ea?3x5 ea?Inverted Row3x8?3x8?3x8?3x8?CORE:Ab ripper X or 3 sets of 3 ab exercises of your choice??Dynamic Warm Up100m jog, 100m skip, 200m jog, 100m lunge-skip, 200m jog, 100m back pedalHeel Walk x 25m, jog on toes x 25mStar Rolls x 8 each leg (supine & prone)Inverted Scissors x 8 (front-back & side-side)Lateral Leg Swing 8 x legSidejacks x 50m <switch direction at 25m>Alternate Toe Touch x 25m, jog out 25mAlternate RDL Walks x 25m, jog out 25mA Walk x 25m, jog 25m A Skip x 25m, jog 25m A Run x 25m, jog 25mStanding Leg Swing x 8 each leg <side to side then front to back>Carioka w/high step over x 50m <each direction>Fast Feet x 15m, jog 35mStraight-Leg Run 2 x 50m3rd Step Gallop x 50m <right, left, gallop 3rd step, left, right, gallop 3rd etc.>Build Ups 3 x 50 m– 70%, 80%, 90% <slow walk back between>{set up feet like a downstart, DO NOT DOWNSTART, breathe in & hold breathe, keeping feet in place begin leaning forward at the waist for a falling start, explode forward & breathe out, concentrate on powerful leg extension and high knee drive not turnover, also think about good arm action: KEEP ELBOWS BENT AT 90o focusing on driving elbows back & hands down in loose no clinched fists; hands should go no higher than your cheeks and not past your butt—“cheek to cheek”} ................
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