2009 BSU Football Strength and Conditioning Program.
Strength and Conditioning
Strength and ConditioningFull description
Strength training
Strength and Conditioning
Research on Strength training
Strength and Conditioning
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Descripción: estabilización de suelos con Cal
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Full description
Cal Agricola colombiana-reahbilitacion de suelos-agricultura sostenibleDescripción completa
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December 15, 2014
Effective Rep Weight Weight (As much weight as you ca n mana ge POW POWER ER CLEAN CLEAN — 5x2 at Maximum Effective
1:WARMUP DYNAMIC WARMUP — 2 Sets o f 10 10 Yards Ea ch: Knee Knee Pulls, Qua d Pulls, Lateral Lunge, Toe 10
with PERFEC PERFECT T technique). Level Loa d Across All Sets (Don' t Increase Weight acro ss sets). Target an increase e ach week of 2kg/5lbs. 2kg/5lbs.
Pulls, Cario Cario ca, Scissor Kicks, Scorpio n
Ya rds
Joseph Wagner
Reps
10
2
2
2
2
2
Weight M o v e m e n t P re re p
Record your weight in the Po wer Clean Clean a s toda y's REDZONE input. If you couldn't get al l sets & reps, recor d your TOP weight at 2 reps.
MINI-BAND MINI-BAND GLUTE ACT IVATIO N CIRCUIT CIR CIRCUI CUIT T Reps
10 Maximum Effective Effective Rep Weight (As much weight as yo u can ma nage with SPLIT SPLIT JERK JERK JERK — 5x2 at Maximum
HIP FLEXOR FLEXOR ST RET RET CH — 6 0 S e c o n d s o n E a c h l e g .
PERFECT PERFECT technique). Level Loa d Across All Sets (Don 't Increase Weight acro ss sets). Target an
T i m e 1:00
increase e ach week of 2kg/5lbs. 2kg/5lbs.
BAND PULL-APART Reps
10
10
Reps
10
Across All Sets (Do n't Increas e Weight acros s sets). Use Maximum Effective Effective Rep Rep Weight (As (As much weight as you can mana ge with PERFECT PERFECT technique). Target an increase each week o f 2kg/5lbs. 2kg/5lbs.
Weight
1
1
2
B BACK A CK CK S SQUAT QUAT
3 - P O S IT IT I O N S N A T C H — 10x1. 10x1. PAUSE AT EACH EACH POSITION as lo ng as n eeded. Level Load
1
2
2
2
2
Weight 2:CO RE LIF LIFT TS
Reps
Weight
1
1
1
1
1
1
— 5x5 at 75 % of 5RM (approximately 60% o f 1RM 1RM Back Squat). Level Loa d Across
All Sets (Don' t Increase Weight acros s sets). Target an increase each week of 5kg/11lbs. 5kg/11lbs.
Reps
5
5
5
5
5
Weight
18 9
18 9
18 9
18 9
18 9
1 Complex A
— P a i r ( s u p e r s e t ) : I n c l i n e D B R e t r a c t R o w / Y TW TW . 3 t o t a l r o u n d s .
INCLINE INCLINE BB RETRACT RETRACT AND ROW Reps
10
10
10
10
10
10
YT W Reps
Complex B
— P a i r ( s u p e r s e t ) : D e a t h M a r c h / Ba Ba c k E x t e n s i o n . 3 t o t a l r o u n d s .
DEATH MARCH Reps
10
10
10
BACK EXTENSIO N Reps
10
10
10
3:COOLDOWN Get your S tatic Stretch In After After Each Worko ut!
GO OD AT HLETES HLETES PUT IN THE WORK. CHAMPION CHAMPION ATHLET ATHLET ES T RACK THEIR THEIR PROGRE PROGRESS. SS. T RACK YOUR YOUR WORKOUT AT APP.TRAINHE APP.TRAINHEROIC ROIC.COM .COM