Workouts/Skills

Workouts and Skills Builders

Winter Workout Plan 2008:

suggested sequence: Monday- lifting #1, Tuesday-30 min aerobic,Wednesday-Lifting #2,Thursday- 30 min aerobic, Friday lifting #1, Saturday- Faartlek, Sunday-off

Track your lifts over the 12 week period

Lifting workout #1 ( rest 1 minute between sets: complete in 1 hour)

Weighted Pull Ups ( 4 sets of 5)

Squats ( 4 sets of 5)

Bench Press ( 4 sets of 5)

Weighted dips ( 4 sets of 5)

Power Clean ( 4 sets of 5)

Abdominal Strength 2x

* Squats and Power Cleans require proper technique. Practice with light weights until correct form is achieved.

Lifting workout #2

Weighted Dips ( 4 sets of 5)

Deadlifts ( 4sets of 5)

Bench Press (4 sets of 5)

Weighted Pull Ups ( 4 sets of 5)

Power Clean ( 4 sets of 5)

Abdomnial Strength ( 4 sets of 5)

Note: Emphasis is on lifts that use muliple joints in a ballistic movement. Workouts should be done

with the heaviest weights that can be handled. These two lifting workouts are designed to be finished in 1 hour.

Aerobic Workout options:

( 30 minutes, twice a week)

Life Cycle

Treadmill

Rower

Track Work

Endurance Workout: Faartlek

Duration of Workout Reps in Each Set

Week 1 15 5

Week 2 20 5

Week 3 25 5

Week 4 30 5

Week 5 35 7

Week 6 40 7

Week 7 45 7

Week 8 50 5

Week 9 55 5

Week 10 60 7

Week 11 70 7

Week 12 80 10

*Rugby Faartlek: starts in the corner of a football or soccer field.- Perform a set of push-ups, jog along the sideline to the end of the field, sprint across the end line of the field, job back along the sideline, stop at the corner of the field and perform a set of lunges jumps, jog back along the sideline, sprint across end line, jog along sideline,perform a set of crunches, job back along sideline,sprint across end line,jog along sideline, perform a set of squat jumps. THIS IS ONE SET.

Combination Lifting/Aerobic

As a substitute for one of the days you can do the following. Should not take more the 30 minutes.

In the gym: warm up for 10 minutes ( 3 minutes bike,3 minutes treadmill, 4 minutes rower)

- Run 1k ( .62 miles) - aim for 4:10 or lower

- 60 secs slow jog

-5 clap push ups, followed by 15 sit ups- walk to rower

-15 seconds on rower ( row as fast as you can)

-walk to dumbbells- 10 biceps curls and 10 shoulder presses, followed immediately by 5 start jumps

-walk to bench- 8 reps bench press ( heavy- work to failure)

-30 secs. sprinting on the spot, followed 5 down and ups ( chin need to touch floor)

-walk to dumbbells- bend over rowing - 5 heavy reps ( each arm)

-walk to row machine- 24 secs ( as fast as you can)

-Walk to dumbbells- 8 power cleans ( focus on speed and good posture- if you dont know the proper technique, do not try with out proper instruction. Replace with lunges holding dumbbells in each hand)

-30 sits ups

-1 minute run- slow

-1 minute run- fast

-5 clap push ups followed by 5 star jumps ( emphasize speed)

-walk to rowing machine- 8 seconds row- walk to pull up bar

- maximum reps for underhand grip pull ups ( 15 reps)

-25 sits ups

-10 reps bench press (fast)

- finish with a 1k run

( you can measure your fatigue index: the difference between your 1k at the start and finish. Example: F1= 3:25-3:57=32 seconds)