Sample workout program for high school athlete



Sample workout program for high school athlete.

EXERCISE SETS REPS

|Day 1 | | |

| | | |

|Power Clean |3 |5 – 8 |

|High Pull |3 |5 – 8 |

|Back Squat |3 |5 – 8 |

|Back Extension |3 |10 – 15 |

|Crunch |3 |10 – 15 |

|Oblique Crunch |3 |10 – 15 |

|Plyometrics: | | |

|Jumps in Space |3 |6 |

|Platform Jump |3 |6 |

|Sprint Training: Bounds |3 |2 – 3 |

| | | |

|Day 2 | | |

| | | |

|Bench Press |3 |5 – 8 |

|Seated Military Press |3 |5 – 8 |

|Dip |3 |5 – 8 |

|Close-Grip Bench Press |3 |5 – 8 |

|Crunch |3 |10 – 15 |

|Oblique Twist |3 |10 – 15 |

|Plyometrics: | | |

|Ballistic Push-Up |3 |6 |

|Cardio: 2 mile run | | |

| | | |

|Day 3: Off | | |

| | | |

EXERCISE SETS REPS

|Day 4 | | |

| | | |

|Power Clean |3 |5 – 8 |

|Deadlift |3 |5 – 8 |

|Bent-Over-Row |3 |5 – 8 |

|Chin-up or Pull-up | | |

| alternate weekly |3 |5 - 8 |

|Plyometrics: | | |

|Straddle jump bench |3 |6 |

|Jumps in Space |3 |6 |

|Sprint Training: Running A’s |3 |2 – 3 |

| | | |

|Day 5 | | |

| | | |

|Bench Press |3 |5 – 8 |

|Seated Military Press |3 |5 – 8 |

|Dip |3 |5 – 8 |

|Close-Grip Bench Press |3 |5 – 8 |

|Plyometrics: | | |

|Ballistic Push-up |3 |6 |

|Cardio: 2 mile run | | |

| | | |

|Days 6 – 7: Rest | | |

| | | |

1. Power Clean

Feet slightly narrower than shoulder width. Take a shoulder width overhand grip on the bar and squat down as you would prepare to deadlift. Initiate the pull with your legs to bring the bar slightly above knee level, then drive your hips forward while raising the bar with your shoulders and back, pulling your elbows toward the ceiling at the same time. After attaining maximum height on the pull, snap your elbows down, allowing the bar to rest on your upper pecs and front deltoids.

2. Jumps in Space

Jump straight up with minimal bend at the hips, pull your knees up to your chest, extend your legs, land and jump again as quickly as possible.

3. High Pull

Performed just like the power clean, except you don’t rack the bar on your pecs and delts. Instead, pull the bar as high as you can with your elbows pointing toward the ceiling and lower from there.

4. Straddle Bench Jump

Straddle a flat bench and jump up to land on top of the bench with both feet. Quickly jump back down, straddling the bench again and repeat.

5. Ballistic Push-Up

Elevate your feet and hands on boxes no higher than 18 inches off the floor. Dropping just your hands between the boxes, push up quickly and explosively, returning your hands to the boxes.

6. Bounds

This is basically just exaggerated running. Start with a slow jog, then begin to take big, explosive running steps, landing on the balls of your feet and reaching out with your legs as you take long strides. Leave the ground between strides so that when you push off to take a step, you push up into a running jump. Cover as much distance in the air as possible without breaking rhythm.

7. Sprint Training

Designed to teach explosive arm and knee mechanics while sprinting. Move right arm with left leg and vice versa. Bring knees above waist, and pump arms up and slightly across your body. Stay on balls of your feet and pump your arms and legs in rapid fashion. You know you’re doing it correctly if you feel strong torso rotation.

All sprint training should cover 20 – 60 yards for three sets of 2 – 3 reps (Example: sprint 50 yards, short rest, sprint another 50 yards = 1 set of 2 reps).

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