Strength Training

Preseason Strength Training Program
Day 1	Amount of sets	Sets
Bench	4	10-8-6-4
Hack Squat	4	10-8-6-4
Cleans	4	5-5-5-5
Push Press	4	10-8-6-4
Pull Down	3	10-10-10-(60 Reps) (SUPER SET WIDE GRIP AND CLOSE )
Curls	4	10-10 With a straight bar, 2 sets of 21's (curl bar)
Dip/Pushups	3	5-4-3-2-1 (On dip bars)
Side/ Front	3	5-4-3-2-1 (On dip bars)
Back Raises	3	10-10-10
Day 2	Amount of sets	Set
Squat	3	10-10-10
Dumbbell Rack	2	10lb-40lb and back light weights
Dumbbell Rack	2	20-50 for middle weights
Dumbbell Rack	2	30-60 for upper weights
Incline Bench	4	10-8-6-4
Leg ext/ Curl	4	10-10-10
Lunges	3	8-8-8
Curl/Tir. Ext.	3	10-10-10(Super set)
Calves/ Box Jumps	3	10-10-10 (Super set- Dumbbells to towels)
Day 3	Amount of sets	Sets
Max Reps shoulds be 20 to 25
Bench	2	Max Reps
Squat	2	Max Reps
Pull Ups	2	Max Reps
Dips	2	Max Reps
Curls	2	Max Reps
Military	2	Max Reps
Leg Ext/ Curls	2	Max Reps
Shoulder Raise	2	Max Reps

Last six weeks of season.
- 1 Power Lift each week. Go back to the Preseason Lifts (day 1 & 2) and modify everything down to 2 sets of 8-10 reps. - 1 or 2 Circuit Training Lifts each week depending on your competition schedule.
Circuit Training
30 second on, 15 second recovery Choose 16 stations
1.	Pull Ups
2.	Curls
3.	Dumbbell Hammer Curls
4.	Leg Press
5.	Leg Curl
6.	Leg Extension
7.	Light Clean
8.	Walking Lunges
9.	Bench Press
10.	Incline Press
11.	Dumbbell Press
12.	Push Ups
13.	Lat Pull Downs
14.	Seated Rows
15.	Bent Over Rows
16.	Up Right Rows
17.	Plate Rotations
18.	Dips
19.	Box Jumps
20.	Jump Rope
21.	Foot Fires
22.	Pummeling (Both speed pummels & 100% Pressure)
Coaches at the end of every pratice with your conditioning there should be Push Ups, Sit Ups, Squats (with out weight), Reverse Body Lifts, and Ropes.

Season Strength Training Program
The entire body will be trained on 2-3 non-consecutive days each week. Target number of reps for upper body exercises is 8 reps, and the lower body target is 12 reps. Choose a weight that will stop you at approximately that number of reps.
Guidelines
Upper Body	6 or less reps - subtract weight 7-9 reps - good 10 or more reps - add weight
Lower Body	10 or less reps - subtract weight 11 to 13 reps - good 14 or more reps - add weight
1. Neck & top of sholders
4 way neck machine	2 sets of 12 (each direction)
Shrugs	2 sets of 12 (DB on Bar)
2. Torso
4 Pushing exercise	2 sets of each X 8 reps
4 Pulling exercise	2 sets of each X 8 reps
Examples of Pushes: bench press, military press, dumbbell flies, incline press, decline presses, behind the neck press, dips.
Examples of Pulling: pull-ups, chin - ups, seated rows, bent- over row, upright row, lat pull down.
3. Legs
Squat or leg press	3 sets or 12
Leg Extension	2 sets of 12
Leg Curl	2 sets of 12
Calf Raises	2 sets of 12
4. Arms
Bicep	2 exercises 2 sets of 8 each
Tricep	2 exercises 2 sets of 8 each
Forearm	2 exercises 2 sets of 8 each
5. Abdominal
2 sets of 50 your choice of exercise

INTENSITY AND DEDICATION WILL MAKE YOU STONGER.