Strength Routine
This program is for the athletes who already possess a good level of cardiorespiratory ability,
but need to work on power, strength, and body mechanics. Body mechanics simply means
performing a specific movement correctly—for instance, people tend to squat on their toes
instead of through their heels. This program is here to help you better understand your body,
and how to use it. Another great idea is to find a teammate who you know has a good
knowledge of lifting (contact Rachel if you would like to do this) and let them help you and work
on your form. Again, this routine is for strength, so if you want to add musculature look for the
hypertrophy program. You may see some muscle, but this isn’t a body building routine, it is a
strength routine.
The load being lifted should be challenging for you, and you will progress each session by
attempting to add 5-lbs to the upper body lifts and 10-lbs to the lower body lifts. The workouts
will only focus on the major multi-joint movements: squat, deadlift, bench, row, and overhead
press. With that being said, feel free to add in accessory lifts, which I will also create a table for
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- Fall '19
- Weight training exercises, Bench press, Overhead Press
