Strength and Conditioning Units and Lessons

Strength and Conditioning

Why Resistance Training?

The benefits of resistance exercise are well documented, and ongoing research continues to prove that it's an important activity for Americans to be engaged in. Long ago in hunter-gatherer societies, humans' muscles got a workout by building shelter, hunting, farming, and all the other manual chores necessary to live. Today, however, we have engineered inactivity into our lives with labor-saving devices to the extent that our muscles rarely need to be pushed very hard. We don't rake leaves or cut grass or shovel snow by hand; we don't climb stairs or even walk in airports (people movers do it for us!); we don't wash our clothes or our dishes or even push a vacuum by hand (Have you seen the robotic vacuum Roomba?), and we spend more and more time in front of our computers and televisions than we do outdoors raking leaves, playing touch football, baseball, soccer, hiking, or participating in any other recreational activities. Research shows that physical inactivity is the second leading preventable cause of death in the United States, and it's literally killing us. (Richard Weil, MEd, CDE) 

Strength Training Terms

Repetition- A repetition  or “rep” is a complete motion of a particular exercise. For example, a rep of a pushup starts with your arms straight holding yourself off the floor, lowering your body down, then pushing back up. Repeating 10 pushups means you completed 10 reps.

Set- A set is the specific number of reps you perform before you rest. Two sets of bench press performing 12 reps, means you completed 12 reps of bench press, two separate times.

Weight (aka Resistance)-The weight is the amount of resistance that you are lifting, such as a 30lbs dumbbell. Lower reps generally require that you lift heavier weight and higher reps implies you lift lighter weight.

Rest Between Sets-This is the amount of time that you rest between each set. Many times it can range from 20 seconds to as much as 4 minutes for power lifters.

Volume-Can be measured in different ways, but is generally determined by how many exercises, sets, and reps you complete. A workout that is comprised of 10 exercises, 3 sets of 12 reps each has much more volume than a workout with 3 exercises, 2 sets of 8 reps each. Volume is one measure of the intensity of a workout.

Compound Exercises-These are multi-joint movements that require more than one joint to perform the exercise. For example, in a bench press, your shoulder joint and elbow joints are involved in the exercise.

Isolation Exercises-These are single joint movements that require only one joint to perform the exercise. For example, a biceps curl only requires the elbow joint.

Supersets-This means completing two exercises back to back with no rest between sets. Supersets can use the (1) same muscle group, such as performing bench press immediately followed by pushups, (2) opposing muscle groups (meaning push muscles vs. pull muscles) like a chest exercise followed immediately by a back exercise, (3) unrelated, such as upper body then lower body.

Positive Phase-This is the lifting phase of the exercise, which for pull muscles means you are lifting the weight towards you and push muscles, means you are lifting the weight away from you. So for bench press, the positive phase of the lift is pushing the weight off your chest and for a pull up, it’s pulling your body up towards the bar. It’s generally the more strenuous portion of the lift and it’s also referred to as the “concentric” phase.

Negative Phase-This is the opposite of the positive phase, so it means lowering the weight, or controlling its descent. Examples include controlling the bench press bar as you bring it closer to your chest, or lowering yourself after pulling your chin above the bar in a pull-up. It’s also referred to as the “eccentric phase”.

Sticking Point-This is the point during the positive phase where the weight lifted loses momentum and is at a standstill. For example, trying to pull yourself up on a pull-up, but stalling midway, or when completing the bench press, the point at which the bar stops moving as you are pushing it. A spotter can help you push past the sticking point.

Contraction-This means the muscle is engaged and contracted to apply force to pull, or push a weight. Muscle cells are grouped into motor units, where if one cell in the unit is engaged, the entire group contracts, known as the “all or none” principle.

Tempo-This is how fast each rep is performed, including the positive and negative phase. For example, the most common tempo I use is 1-2 seconds for the positive phase, and 2-3 seconds for the negative phase, which allows for full control of the weight with no momentum.

Body Part Split-This is how you split your body parts to train during the week. For example, some people will train chest/back on one day, Biceps/Triceps on another day, then Shoulders/Legs on the third lift of the week. Some programs are full body lifts each training session and some other programs are based on specific pull, or pushing motions (i.e. vertical, horizontal etc.) instead of body parts.

Spotter-This is someone who watches over you as you are performing a set to failure and is there to help you lift the weight back into starting position if you have trouble. You should always have a spotter in case you fail and cannot lift the weight off your chest.

Conditioning Terms

Target Heart Rate- The number of heart beats per minute reflecting the exercise intensity that gains the maximum training benefits from an aerobic workout.

Aerobic Activity- Is Constant moderate intensity work that uses up oxygen at a rate in which the cardio respiratory system can replenish oxygen in the working muscles.

Anaerobic Activity- Exercise in which oxygen is used up more quickly than the body is able to replenish it inside the working muscles.

Plyometrics- Exercises involving repeated rapid stretching and contracting of muscles (as by jumping and rebounding) to increase muscle power.

Skill Related Fitness- There are six skill related components of fitness. These are Agility, Balance, Coordination, Power, Reaction Time, Speed. These are important fitness components, not just for sporting ability, but for use in everyday life.

Health Related Fitness-There are five health related components of fitness. These are Cardiovascular Endurance, Muscular Strength, Flexibility, Muscular Endurance, Body Composition.

Health Related Fitness Assessment 1^st Trial

Date:________________________

Push-Ups-_____________

Curl-Ups-______________

Sit and Reach- Right Leg_____________    Left Leg_______________

Modified Pull-Ups-_____________

Trunk Lift-____________

Body Fat Percentage________

   

Weight______

Height-___________

PACER Test-___________

Skill Related Fitness Assessment 1^st Trial

Date:_______________________

Power

Vertical Jump:__________________

                       

Medicine Ball throw:________________                 

             

Speed and Agility

Shuttle Run:_______________

                                   

T-Drill:___________________                                 

Parts of an Effective Conditioning Workout

Warm-Up- Any activity that moves the major muscle groups to be exercised

Main Exercises- Exercises which target specific body parts or systems.  These exercises should be performed within the Target Heart Rate Zone.

Cool-Down- Any activity that moves the major muscle groups exercised until heart rate decreases under Target Heart Rate Zone.

Configure Target Heart Rate Zone-

220 – your age ________=___________ Your Maximum Heart Rate

Maximum Heart Rate __________  X  .60 = ___________ Lower Target Heart Rate Zone

Maximum Heart Rate __________  X  .80 =___________ Higher Target Heart Rate Zone

This is your target heart rate zone   _________ to __________.

Find You Carotid Artery in your neck

Count your heart rate for 15 Seconds ______Multiply this number by 4 = ______ This is your heart rate.

Directions: Perform each exercise for 1 minute. Write your heart rate on the line next to the corresponding activity.  Rest one minute in-between each exercise.

Jump Rope-__________________

Walk Around Gym-_________________

Two Foot Hop Up Stairs and Jog Down Stairs-_________________

Jog Around Gym-_________________

Jumping Jacks-_________________

Setting Goals

What makes someone successful? Usually such a person has a clear idea of what he or she wants to accomplish. When this idea is added to a realistic view of the current situation, the person is able to set short- and long-term goals that ultimately lead to the desired outcome. Setting the right kind of goals is key to the success.

Setting your own goals:

Now that you’ve thought a bit about goal setting, use the Action Strategies to help you set goals of your own.

Action Strategies

·         Know your current fitness items (Ex: PACER, push-ups, curl-ups) and activity levels.

·         List your Long-Term Fitness Goal First. Pick a date you can complete this goal.

·         Break this goal into at least three short-term fitness Goals listing the dates you can complete each short-term fitness goal.

·         Then Focus on short-term activity goals. These physical activity goals should be used to complete your Fitness goals.  As you advance, add some long-term fitness goals.

·         Allow enough time to actually reach the goal.

·         Go one step at a time. Set new goals after you attain the first goals.

·         Breaking a long-term goal into a series of short-term goals provides feedback and encouragement.

·         Keep an activity log to monitor your performance.

·         Reward yourself when you meet your goal.

Long-Term Health-Related Fitness Goals

Take a look at two of the Health Related Fitness Components which you were tested on already this term.  Choose one of the tests in which you would like to perform better and write this Item under the box which says: Item.  Then think about what you would like to score on this test in the next 4 months.  Write this amount under the box which says: Score.  Then write a date 4 months from today when you think you can complete this planned score in the box which says date.

Item	Score	Date to Complete
1.
2.

Long-Term Skill-Related Fitness Goals

Take a look at two of the Skill-Related Fitness Components which you were tested on already this term.

Complete the table using the same directions as above for two Long-Term Skill-Related Fitness Goals.

Item	Score	Date to Complete
1.
2.

Short-Term Health-Related Fitness Goals

Now you are going to plan out 3 Short-Term Health-Related Fitness Goals for Each Long-Term Health-Related Fitness goal you chose on the previous page.  Write the test item in the correct column.  Write realistic improved scores for each test which can be completed in a month.  Write a date One, Two and Three months from now in the “Date to Complete” box. Continue this process for each test item.

Item	Score	Date to Complete
1.
1.
1.
2.
2.
2.

Short-Term Skill-Related Fitness Goals-Now you are going to plan out 3 Short-Term Skill-Related Fitness Goals for each Long-Term Skill Related Fitness Goal you chose in the section on the previous page. Complete the table using the same directions as above for 3 Short-Term Skill-Related Fitness Goals.

Item	Score	Date to Complete
1.
1.
1.
2.
2.
2.

WEIGHT ROOM RULES

WEAR APPROPRIATE WORKOUT ATTIRE: MUST WEAR SLEEVES, NO SANDALS

NO HORSEPLAY, LOUD OR OFFENSIVE LANGUAGE OR SPITTING

NO FOOD, CHEWING GUM, BOTTLES OR CANS OF SODA.

LOAD AND UNLOAD FREE WEIGHTS EVENLY AND CARFEULLY

USE COLLARS ON BARBELLS AND PROPERLY USE SAFETY PINS ON MACHINES

SEEK PROPER HELP WHEN YOU HAVE QUESTIONS ABOUT LIFTS

ALWAYS USE SPOTTERS

DO NOT DROP WEIGHTS, MAINTAIN CONTROL AT ALL TIMES.

IMMEDIATELY REPORT ALL ACCIDENTS AND INJURIES

WIPE DOWN MACHINES AND BENCHES AS NEEDED

YOU MAY LISTEN TO MUSIC THROUGH HEADPHONES AT A VOLUME WHERE YOU CAN STILL HEAR THE INSTRUCTOR

*PUT ALL EQUIPMENT AWAY IMMEDIATELY AFTER USE*

Muscle Labeling- Posterior

1.   Gastrocnemius

2.   Hamstrings

3.   Gluteus Maximus

4.   Triceps

5.   Rear Deltoid

6.   Trapezius

7.   Latissimus Dorsi

8.   Hip Flexor

Muscle Labeling- Anterior

1.   Trapezius

2.   Pectoralis Major

3.   Quadriceps

4.   Front Deltoid

5.   Biceps

6.   Abdominals

Cardiovascular Workout Rubric

Time in Heart Rate Zone	Point(s)
1-3 Min	1
4-6 Min	2
7-9 Min	3
10-12 Min	4
13-15 Min	5
16-18 Min	6
19-21 Min	7
22-24 Min	8
25-27 Min	9
28+ Min	10

WEEK 1

Muscular Strength Resistance Machine Workout Directions: Under the column which says: Exercise, perform that exercise.  Next to the row which says weight, write in the weight you lifted for each Set AFTER you complete the set.  In the column which says Reps, perform the exercise that many times.  Find a weight which you can lift with some difficulty.
Exercise		10 Reps	10 Reps	10 Reps
Lat Pull-down	Weight
Triceps Push-Down	Weight
Chest Flyes	Weight
Military Press	Weight
Calf Raises	Weight
Bear Squat	Weight
Leg Press	Weight
Seated Row	Weight
Chest Press	Weight
Hamstring Curl	Weight

Muscular Strength Resistance Machine Workout With Bench Press 1 Repetition Max Out (1RM) Directions: Under the column which says: Exercise, perform that exercise.  Next to the row which says weight, write in the weight you lifted for each Set AFTER you complete the set.  In the column which says Reps, perform the exercise that many times.  Find a weight which you can lift with some difficulty.
Exercise	1 RM ________	65% 1 RM __________	75% 1 RM ________	85% 1 RM _________
Bench Press Max Out
		10 Reps	8 Reps	6 Reps
Lat Pull-down	Weight
Triceps Push-Down	Weight
Chest Flyes	Weight
Military Press	Weight
Calf Raises	Weight
Bear Squat	Weight
Leg Press	Weight
Seated Row	Weight
Chest Press	Weight
Hamstring Curl	Weight

Cardiovascular Exercise- You must be in your target heart rate zone for 28 minutes to receive full points.
Exercise Performed	7 min HR	14 Min HR	21 Min HR	28 Min HR

WEEK 2

Muscular Strength Resistance Machine Workout Directions: Under the column which says: Exercise, perform that exercise.  Next to the row which says weight, write in the weight you lifted for each Set AFTER you complete the set.  In the column which says Reps, perform the exercise that many times.  Find a weight which you can lift with some difficulty.
Exercise		10 Reps	8 Reps	6 Reps
Lat Pull-down	Weight
Triceps Push-Down	Weight
Chest Flyes	Weight
Military Press	Weight
Calf Raises	Weight
Bear Squat	Weight
Leg Press	Weight
Seated Row	Weight
Chest Press	Weight
Hamstring Curl	Weight

Muscular Strength Resistance Machine w/ Bench Press Pyramid Workout Directions: Under the column which says: Exercise, perform that exercise. You will be increasing the weight lifted for each set. Next to the row which says weight, write in the weight you lifted for each Set.  In the column which says Reps, perform the exercise that many times.  Find a weight which you can lift with some difficulty for each set.
Exercise		65% 1 RM __________	75% 1 RM ________	85% 1 RM _________
Bench Press Pyramid
		10 Reps	8 Reps	6 Reps
Lat Pull-down	Weight
Triceps Push-Down	Weight
Chest Flyes	Weight
Military Press	Weight
Calf Raises	Weight
Bear Squat	Weight
Leg Press	Weight
Seated Row	Weight
Chest Press	Weight
Hamstring Curl	Weight

Cardiovascular Exercise- Write Elliptical, Bike or Treadmill under Exercise.  Record your 7 minute, 14 minute, 21 minute and 28 minute heart rates.  Be sure to show teacher Heart Rate monitor total time spent in Target Heart Rate zone at the end of class for points.
Exercise Performed	7 min HR	14 Min HR	21 Min HR	28 Min HR

WEEK 3

Muscular Strength Resistance Machine Workout Directions: Under the column which says: Exercise, perform that exercise.  Next to the row which says weight, write in the weight you lifted for each Set AFTER you complete the set.  In the column which says Reps, perform the exercise that many times.  Find a weight which you can lift with some difficulty.
Exercise		10 Reps	8 Reps	6 Reps
Lat Pull-down	Weight
Triceps Push-Down	Weight
Chest Flyes	Weight
Military Press	Weight
Calf Raises	Weight
Bear Squat	Weight
Leg Press	Weight
Seated Row	Weight
Chest Press	Weight
Hamstring Curl	Weight

Pectoralis/Latissimus Dorsi Superset Workout Directions: for this superset workout, you will complete a set and then immediately perform another set of the next exercise for the next muscle.  Ex: Under the column which says: Exercise, perform that exercise. You will be increasing the weight lifted for each set. Next to the row which says weight, write in the weight you lifted for each Set.  In the column which says Reps, perform the exercise that many times.  Find a weight which you can lift with some difficulty for each set.
Exercise		10 REPS	8 REPS	6 REPS
BENCH PRESS	Weight
DB LAWNMOWERS	Weight
INCLINE BENCH PRESS	Weight
LAT PULLDOWNS	Weight
DECLINE BENCH PRESS	Weight
LYING DUMBBELL PULLOVERS	Weight
DB CHEST FLYES	Weight
		15-30	15-30	15-30
CRUNCHES

Cardiovascular Exercise- Write Elliptical, Bike or Treadmill under Exercise.  Record your 7 minute, 14 minute, 21 minute and 28 minute heart rates.  Be sure to show teacher Heart Rate monitor total time spent in Target Heart Rate zone at the end of class for points.
Exercise Performed	7 min HR	14 Min HR	21 Min HR	28 Min HR

WEEK 4

Muscular Strength Resistance Machine Workout
Exercise		10 Reps	8 Reps	6 Reps
Lat Pull-down	Weight
Triceps Push-Down	Weight
Chest Flyes	Weight
Military Press	Weight
Calf Raises	Weight
Bear Squat	Weight
Leg Press	Weight
Seated Row	Weight
Chest Press	Weight
Hamstring Curl	Weight

Biceps/Triceps Superset Workout Directions: Under the column which says: Exercise, perform that exercise. You will be increasing the weight lifted for each set. Next to the row which says weight, write in the weight you lifted for each Set.  In the column which says Reps, perform the exercise that many times.  Find a weight which you can lift with some difficulty for each set.
Exercise		10 Reps	8 Reps	6 Reps
EZ BAR CURLS	Weight
TRICEPS PUSHDOWN	Weight
DB HAMMER CURLS	Weight
DB TRICEPS KICKBACK	Weight
DB CONCENTRATION CURLS	Weight
DB OVERHEAD TRICEPS EXTENSION	Weight
BICEPS CURLS 21’S	Weight
		15-30	15-30	15-30
STABILITY BALL CRUNCHES

Pectoralis/Latissimus Dorsi Superset Workout
Exercise		10 REPS	8 REPS	6 REPS
BENCH PRESS	Weight
DB LAWNMOWERS	Weight
INCLINE BENCH PRESS	Weight
LAT PULLDOWNS	Weight
DECLINE BENCH PRESS	Weight
LYING DUMBBELL PULLOVERS	Weight
DB CHEST FLYES	Weight
		15-30	15-30	15-30
BACK EXTENSIONS

Cardiovascular Exercise- Write Elliptical, Bike or Treadmill under Exercise.  Record your 7 minute, 14 minute, 21 minute and 28 minute heart rates.  Be sure to show teacher Heart Rate monitor total time spent in Target Heart Rate zone at the end of class for points.
Exercise Performed	7 min HR	14 Min HR	21 Min HR	28 Min HR

WEEK 5

Biceps/Triceps Superset Workout
Exercise		10 Reps	8 Reps	6 Reps
EZ BAR CURLS	Weight
TRICEPS PUSHDOWN	Weight
DB HAMMER CURLS	Weight
DB TRICEPS KICKBACK	Weight
DB CONCENTRATION CURLS	Weight
DB OVERHEAD TRICEPS EXTENSION	Weight
BICEPS CURLS 21’S	Weight
		15-30	15-30	15-30
PARTNER MED BALL ROTATIONS

Pectoralis/Latissimus Dorsi Superset Workout
Exercise		10 REPS	8 REPS	6 REPS
BENCH PRESS	Weight
DB LAWNMOWERS	Weight
INCLINE BENCH PRESS	Weight
LAT PULLDOWNS	Weight
DECLINE BENCH PRESS	Weight
LYING DUMBBELL PULLOVERS	Weight
DB CHEST FLYES	Weight
		15-30	15-30	15-30
STABILITY BALL KNEE UPS

Quadriceps, Hamstrings/Deltoids Superset Workout Directions: Under the column which says: Exercise, perform that exercise. You will be increasing the weight lifted for each set. Next to the row which says weight, write in the weight you lifted for each Set.  In the column which says Reps, perform the exercise that many times.  Find a weight which you can lift with some difficulty for each set
Exercise		10 REPS	8 REPS	6 REPS
SQUATS	Weight
STANDING DB DELTOID PRESS	Weight
DB LUNGES	Weight
FRONT/LATERAL RAISES	Weight
DB LATERAL LUNGES	Weight
UPRIGHT ROWS	Weight
DB KNEE UPS	Weight
		15-30	15-30	15-30
CROSS LEGGED CRUNCHES

Cardiovascular Exercise-
Exercise Performed	7 min HR	14 Min HR	21 Min HR	28 Min HR

WEEK 6

Biceps/Triceps Superset Workout
Exercise		10 Reps	8 Reps	6 Reps
EZ BAR CURLS	Weight
TRICEPS PUSHDOWN	Weight
DB HAMMER CURLS	Weight
DB TRICEPS KICKBACK	Weight
DB CONCENTRATION CURLS	Weight
DB OVERHEAD TRICEPS EXTENSION	Weight
BICEPS CURLS 21’S	Weight
		15-30	15-30	15-30
DOUBLE LEG RAISES

Pectoralis/Latissimus Dorsi Superset Workout
Exercise		10 REPS	8 REPS	6 REPS
BENCH PRESS	Weight
DB LAWNMOWERS	Weight
INCLINE BENCH PRESS	Weight
LAT PULLDOWNS	Weight
DECLINE BENCH PRESS	Weight
LYING DUMBBELL PULLOVERS	Weight
DB CHEST FLYES	Weight
		30-60 SECONDS	30-60 SECONDS	30-60 SECONDS
TIMED PLANKS

Quadriceps, Hamstrings/Deltoids Superset Workout
Exercise		10 REPS	8 REPS	6 REPS
SQUATS	Weight
STANDING DB DELTOID PRESS	Weight
DB LUNGES	Weight
FRONT/LATERAL RAISES	Weight
DB LATERAL LUNGES	Weight
UPRIGHT ROWS	Weight
DB KNEE UPS	Weight
		15-30	15-30	15-30
MED BALL V-SIT ROTATIONS

Cardiovascular Exercise-
Exercise Performed	7 min HR	14 Min HR	21 Min HR	28 Min HR

Health Related Fitness Assessment 2^nd Trial

Date:__________________________

Body Fat Percentage________    Weight______

Height-___________

           

Bench Press Max Out

Bench Press	Est. 1 Rep Max _________	65% of 1 Rep Max 10 Reps	75% of 1 Rep Max 8 Reps	85% of 1 Rep Max 6 Reps
	Weight

WEEK 7

Biceps/Triceps Superset Workout
Exercise		10 Reps	8 Reps	6 Reps
EZ BAR CURLS	Weight
TRICEPS PUSHDOWN	Weight
DB HAMMER CURLS	Weight
DB TRICEPS KICKBACK	Weight
DB CONCENTRATION CURLS	Weight
DB OVERHEAD TRICEPS EXTENSION	Weight
BICEPS CURLS 21’S	Weight
		15-30	15-30	15-30
CRUNCHES

Pectoralis/Latissimus Dorsi Superset Workout
Exercise		10 REPS	8 REPS	6 REPS
BENCH PRESS	Weight
DB LAWNMOWERS	Weight
INCLINE BENCH PRESS	Weight
LAT PULLDOWNS	Weight
DECLINE BENCH PRESS	Weight
LYING DUMBBELL PULLOVERS	Weight
DB CHEST FLYES	Weight
		15-30	15-30	15-30
BACK EXTENSIONS

Quadriceps, Hamstrings/Deltoids Superset Workout
Exercise		10 REPS	8 REPS	6 REPS
SQUATS	Weight
STANDING DB DELTOID PRESS	Weight
DB LUNGES	Weight
FRONT/LATERAL RAISES	Weight
DB LATERAL LUNGES	Weight
UPRIGHT ROWS	Weight
DB KNEE UPS	Weight
		15-30	15-30	15-30
STABILITY BALL CRUNCHES

Cardiovascular Exercise-
Exercise Performed	7 min HR	14 Min HR	21 Min HR	28 Min HR

WEEK 8

Biceps/Triceps Workout
Exercise		10 Reps	8 Reps	6 Reps
EZ BAR CURLS	Weight
TRICEPS PUSHDOWN	Weight
DB HAMMER CURLS	Weight
OVERHEAD TRICEPS EXT	Weight
CONCENTRATION CURLS	Weight
SKULL CRUSHERS	Weight
FOREARM EZ BAR CURLS	Weight
DB TRICEPS KICKBACKS	Weight
		15-30	15-30	15-30
PARTNER MED BALL ROTATIONS

Pectoralis/Latissimus Dorsi  Workout
Exercise		10 REPS	8 REPS	6 REPS
BENCH PRESS	Weight
BARBELL BENT OVER ROWS	Weight
INCLINE BENCH PRESS	Weight
LAT PULL-DOWNS	Weight
DECLINE BENCH PRESS	Weight
STRAIGHT ARM PUSH-DOWN	Weight
DB CHEST FLYES	Weight
LYING DB OVERHEAD PULL-OVERS	Weight
		15-30	15-30	15-30
STABILITY BALL KNEE UPS

Quadriceps, Hamstrings/Deltoids Workout
Exercise		10 REPS	8 REPS	6 REPS
SQUATS	Weight
DB STANDING PRESS	Weight
DB LATERAL LUNGES	Weight
FRONT/LATERAL RAISES	Weight
HAMSTRING CURLS	Weight
UPRIGHT ROWS	Weight
DB KNEE UPS	Weight
2 WAY SHOULDERS	Weight
		15-30	15-30	15-30
CROSS LEGGED CRUNCHES

Cardiovascular Exercise
Exercise Performed	7 min HR	14 Min HR	21 Min HR	28 Min HR

WEEK 9

Biceps/Triceps Workout
Exercise		10 Reps	8 Reps	6 Reps
EZ BAR CURLS	Weight
TRICEPS PUSHDOWN	Weight
DB HAMMER CURLS	Weight
OVERHEAD TRICEPS EXT	Weight
CONCENTRATION CURLS	Weight
SKULL CRUSHERS	Weight
FOREARM EZ BAR CURLS	Weight
DB TRICEPS KICKBACKS	Weight
		15-30	15-30	15-30
DOUBLE LEG RAISES

Pectoralis/Latissimus Dorsi  Workout
Exercise		10 REPS	8 REPS	6 REPS
BENCH PRESS	Weight
BENT OVER ROWS	Weight
INCLINE BENCH PRESS	Weight
LAT PULL-DOWNS	Weight
DECLINE BENCH PRESS	Weight
STRAIGHT ARM PUSH-DOWN	Weight
DB CHEST FLYES	Weight
LYING DB OVERHEAD PULL-OVERS	Weight
		45-75 SECONDS	45-75 SECONDS	45-75 SECONDS
TIMED PLANKS

Quadriceps, Hamstrings/Deltoids Workout
Exercise		10 REPS	8 REPS	6 REPS
SQUATS	Weight
DB STANDING PRESS	Weight
DB LATERAL LUNGES	Weight
FRONT/LATERAL RAISES	Weight
HAMSTRING CURLS	Weight
UPRIGHT ROWS	Weight
DB KNEE UPS	Weight
2 WAY SHOULDERS	Weight
		15-30	15-30	15-30
MED BALL V-SIT ROTATIONS

Cardiovascular Exercise
Exercise Performed	7 min HR	14 Min HR	21 Min HR	28 Min HR

WEEK 10

Biceps/Triceps Workout You will be increasing the weight lifted for each set.
Exercise		10 Reps	8 Reps	6 Reps
EZ BAR CURLS	Weight
TRICEPS PUSHDOWN	Weight
DB HAMMER CURLS	Weight
OVERHEAD TRICEPS EXT	Weight
CONCENTRATION CURLS	Weight
SKULL CRUSHERS	Weight
FOREARM EZ BAR CURLS	Weight
DB TRICEPS KICKBACKS	Weight
		15-30	15-30	15-30
CRUNCHES

Pectoralis/Latissimus Dorsi  Workout
Exercise		10 REPS	8 REPS	6 REPS
BENCH PRESS	Weight
BENT OVER ROWS	Weight
INCLINE BENCH PRESS	Weight
LAT PULL-DOWNS	Weight
DECLINE BENCH PRESS	Weight
STRAIGHT ARM PUSH-DOWN	Weight
DB CHEST FLYES	Weight
LYING DB OVERHEAD PULL-OVERS	Weight
		15-30	15-30	15-30
BACK EXTENSIONS

Quadriceps, Hamstrings/Deltoids Workout
Exercise		10 REPS	8 REPS	6 REPS
SQUATS	Weight
DB STANDING PRESS	Weight
DB LATERAL LUNGES	Weight
FRONT/LATERAL RAISES	Weight
HAMSTRING CURLS	Weight
UPRIGHT ROWS	Weight
DB KNEE UPS	Weight
2 WAY SHOULDERS	Weight
		15-30	15-30	15-30
STABILITY BALL CRUNCHES

Cardiovascular Exercise
Exercise Performed	7 min HR	14 Min HR	21 Min HR	28 Min HR

WEEK 11

Biceps/Triceps Workout
Exercise		10 Reps	8 Reps	6 Reps
EZ BAR CURLS	Weight
TRICEPS PUSHDOWN	Weight
DB HAMMER CURLS	Weight
OVERHEAD TRICEPS EXT	Weight
CONCENTRATION CURLS	Weight
SKULL CRUSHERS	Weight
FOREARM EZ BAR CURLS	Weight
DB TRICEPS KICKBACKS	Weight
		15-30	15-30	15-30
PARTNER MED BALL ROTATIONS

Pectoralis/Latissimus Dorsi  Workout
Exercise		10 REPS	8 REPS	6 REPS
BENCH PRESS	Weight
BENT OVER ROWS	Weight
INCLINE BENCH PRESS	Weight
LAT PULL-DOWNS	Weight
DECLINE BENCH PRESS	Weight
STRAIGHT ARM PUSH-DOWN	Weight
DB CHEST FLYES	Weight
LYING DB OVERHEAD PULL-OVERS	Weight
		15-30	15-30	15-30
STABILITY BALL KNEE UPS

Quadriceps, Hamstrings/Deltoids Workout
Exercise		10 REPS	8 REPS	6 REPS
SQUATS	Weight
DB STANDING PRESS	Weight
DB LATERAL LUNGES	Weight
FRONT/LATERAL RAISES	Weight
HAMSTRING CURLS	Weight
UPRIGHT ROWS	Weight
DB KNEE UPS	Weight
2 WAY SHOULDERS	Weight
		15-30	15-30	15-30
CROSS LEGGED CRUNCHES

Cardiovascular Exercise
Exercise Performed	7 min HR	14 Min HR	21 Min HR	28 Min HR

Skill Related Fitness Assessment 2^ND  Trial

Date:_______________________

Power

Vertical Jump:__________________                        

Medicine Ball throw:________________                 

             

Speed and Agility

Shuttle Run:_______________                                 

T-Drill:___________________

Health Related Fitness Assessment 3^RD   Trial

Date:_________________________

Push-Ups-_____________

Curl-Ups-______________

Sit and Reach- Right Leg_____________  Left Leg_______________

Pull-Ups-_____________

Trunk Lift-____________

Body Fat Percentage________    Weight______

Height-___________

PACER Test-___________________

Bench Press Max Out

__________1 RM