EIGHT WEEK TRAINING PROGRAM - EIGHT WEEK TRAINING PROGRAM...

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2/25/2016 EIGHT WEEK TRAINING PROGRAM PHED 228 By: Nicole Winters
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Who am I training? I am training female high school volleyball players, specifically outside hitters. What are my goals (priorities) for these athletes? My goals for these athletes is to better their performance and lower risk of injury through strengthening their lower body and gaining stability, as well as improving their core and upper body strength for a faster, more powerful arm swing. How will you oversee their program? I will work with groups of six and be present to oversee the program and all progress. Handouts of the program will be given to each individual. Progress will be tracked daily using progress sign-in charts and a daily log to track each individual player. WEIGHT LIFTING PLAN PHASE I Week 1 Conditioning the Muscles High reps, low sets, light weight Week 2 Conditioning the Muscles Higher reps, low sets, light weight PHASE II Week 3 Muscle Building Higher weight, high reps Week 4 Muscle Building Circuits (45 seconds on, 1-2 minutes rest) Week 5 Muscle Building Higher weight, high reps PHASE III Week 6 Recovery Week Light weight, Low reps (conditioning) PHASE IV Week 7 Muscle Endurance/Explosion Plyometric movements, Multiple Sets Week 8 Muscle Endurance/Explosion Plyometric movements, Multiple Sets DAILY WARM UP ROUTINE
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DYNAMIC STRETCHING (10 MINS) Walking Lunge – 15 yards there Walking Lunge with Twist – 15 yards back Walking Knee Hugs – 15 yards there and back High Knees – 15 yards there Butt Kickers – 15 yards back Quad Pulls – 15 yards there Walking Calf Stretch – 15 yards back FOAM ROLLING (5 MINS) Quad Single-Legged – 2 x 30 seconds Hamstring Single-Legged – 2 x 30 seconds IT Band – 2 x 30 seconds Calves Two Legs – 1 x 30 seconds Lower Back – 1 x 30 seconds Upper Back (shoulders) – 1 x 30 seconds Arms – 2 x 15 seconds Lats – 2 x 15 seconds Phase I: Conditioning the Muscles
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WEEK 1, DAY 1 - Lower Body and Core EXERCISE SETS, REPS WEIGHT Lower Body Squats 3 sets, 15 reps 10 lbs. Minimum Single-legged squats 3 sets, 10 reps Box Jumps 4 sets, 15 reps Leg Press 3 sets, 15 reps 30 lbs. Minimum Single-leg press 3 sets, 15 reps 30 lbs. Minimum Deadlifts 2 sets, 20 reps 45 lbs. bar Minimum Leg Extensions 2 sets, 15 reps 15 lbs. Minimum Leg Curls 2 sets, 15 reps 15 lbs. Minimum Calf Raise 3 sets, 10 reps 10-20 lbs. to start Swiss Ball Bridges 3 sets, 10-15 reps Core Bosu Ball Planks 5 sets, 30 sec. hold Sit-ups 3 sets, 20 reps Russian Twists 3 sets, 25 reps 4-6 lbs. Med ball Crunches 2 sets, 20 reps Sit-up & Throw (w/ med ball) 2 sets, 20 reps 4-6 lbs. Med ball Swimmers 3 sets, 25 reps WEEK 1, DAY 2 - Upper Body and Back EXERCISE SETS, REPS WEIGHT Upper Body Bench Press 3 sets, 10 reps 45 lbs. bar to start Lat Pulldowns 3 sets, 10 reps 30 lbs. Minimum Shoulder Press 2 sets, 10 reps 20 lbs. Minimum Bicep Curls 2 sets, 15 reps 12 lbs. Minimum Overhead Triceps Extensions 2 sets, 15 reps 12 lbs. Minimum Pectorals Fly 3 sets, 10 reps 20 lbs. Minimum Reverse Flyes 3 sets, 10 reps 20 lbs. Minimum Pushups 2 sets, 15 reps Front Dumbbell Raises 2 sets, 15 reps 12 lbs. Minimum Pullups
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  • Spring '16
  • Reebs
  • Sets, Weight Training Workout, reps, Weight training exercises, Upper Body, Bodyweight exercise

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