SPHE323 FINAL 4 being conducted every other day Every weight lifting exercise

Sphe323 final 4 being conducted every other day every

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SPHE323 FINAL 4 being conducted every other day. Every weight lifting exercise has been chosen in this phase to build power, strength, and explosivness. Pre-Season Phase 1 ` Week 2 Week 3 Week 4 Monday - warm up % Reps Reps % Reps Power Clean(Strength) 60 x5 65 x5 65 x5 rest 1:30 min 65 x5 70 x5 74 x5 65 x5 70 x5 74 x5 Back Squat (Strength) 50 x10 50 x10 50 x8 rest 1:30 min 60 x10 65 x10 70 x8 60 x10 65 x10 70 x8 Pull-up or Pulldown (Strength) x10 x10 x8 x10 x10 x8 x10 x10 x8 Tuesday - warm up % Reps % Reps % Reps Push Press 60 x5 65 x5 65 x5 rest 1:30 min 65 x5 72 x5 76 x5 65 x5 72 x5 76 x5 Bench Press 50 x10 50 x10 50 x8 rest 1:30 min 60 x10 65 x10 70 x8 60 x10 65 x10 70 x8 Week 2 Week 3 Week 4 Wednesday - warm up % Reps % Reps % Reps Front Squat 50 x8 50 x8 50 x8 rest 2:00 min 60 x8 65 x8 70 x8 60 x8 65 x8 70 x8 Deadlift 50 x10 50 x10 50 x8 rest 2:00 min 60 x10 65 x10 70 x8 60 x10 65 x10 70 x8 Arms - choice Phase II
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SPHE323 FINAL 5 5 Week `6 Week 7 Week 8 Week Monday - warm up % Reps % Reps % Rep % Reps Hang clean 78 x5 80 x5 82 x4 84 x4 rest 3:00 min 78 x5 80 x5 82 x4 84 x4 78 x5 80 x5 82 x4 84 x4 Back squat 76 x8 80 x5 82 x5 84 x5 76 x8 80 x5 82 x5 84 x5 1:30 rest 76 x8 80 x5 82 x5 84 x5 76 x8 80 x5 82 x5 84 x5 Pull-up x8 x5 x5 x5 x8 x5 x5 x5 x8 x5 x5 x5 x8 x5 x5 x5 Bench x8 x5 x5 x5 1:30 rest x8 x5 x5 x5 x8 x5 x5 x5 Dumbbell flyes 76 x8 80 x5 82 x5 84 x5 x8 x5 x5 x5 x8 x5 x5 x5 Barbell curl 3x8 3x6 3x6 3x6 Week 5 Week 6 Week 7 Week 8 Tuesday - warm up % Reps % Reps % Rep % Reps Push jerk 78 x5 80 x5 82 x4 84 x4 rest 2:00 min 78 x5 80 x5 82 x4 84 x4 78 x5 80 x5 82 x4 84 x4 78 x5 80 x5 82 x4 84 x4 Deadlift 76 x8 80 x5 82 x5 84 x5 76 x8 80 x5 82 x5 84 x5 1:30 rest 76 x8 80 x5 82 x5 84 x5 76 x8 80 x5 82 x5 84 x5 RDL x8 x5 x5 x5 x8 x5 x5 x5 x8 x8 x5 x5 x5 x8 x8 x5 x5 x5 x8 Strict Press 76 x8 80 x5 82 x5 84 x5 1:30 rest 76 x8 80 x5 82 x5 84 x5 76 x8 80 x5 82 x5 84 x5 Sit-ups x20 x20 x20 x20 X20 x20 x20 x20 X20 x20 x20 x20 Db tri's 3x8 3x6 3x6 3x6 5 Week 6 Week 7 Week 8 Week
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SPHE323 FINAL 6 Wednesday - warm up % Reps % Reps % Reps % Reps High Pull 76 x5 78 x5 80 x4 82 x4 2:00 min 76 x5 78 x5 80 x4 82 x4 76 x5 78 x5 80 x4 82 x4 76 x5 78 x5 80 x4 82 x4 Front squat 76 x8 80 x5 82 x5 84 x5 76 x8 80 x5 82 x5 84 x5 pair 1:30 rest 76 x8 80 x5 82 x5 84 x5 76 x8 80 x5 82 x5 84 x5 Chin-up + weight x8 x5 x5 x5 x8 x5 x5 x5 x8 x5 x5 x5 x8 x5 x5 x5 BB step-up x8 x5 x5 x5 1:30 rest x8 x5 x5 x5 x8 x5 x5 x5 Bent over row x8 x5 x5 x5 x8 x5 x5 x5 x8 x5 x5 x5 Triceps 3x8 3x6 3x6 3x6 Week 5 Week 6 Week 7 Week 8 Thursday - warm up % Reps % Reps % Reps % Reps Close Grip Bench 76 x5 78 x5 80 x4 82 x4 rest 3:00 min 76 x5 78 x5 80 x4 82 x4 76 x5 78 x5 80 x4 82 x4 76 x5 78 x5 80 x4 82 x4 Incline press 76 x8 80 x5 82 x5 84 x5 76 x8 80 x5 82 x5 84 x5 pair 1:30 rest 76 x8 80 x5 82 x5 84 x5 76 x8 80 x5 82 x5 84 x5 Superman x10 x10 x10 x10 x10 x10 x10 x10 x10 x10 x10 x10 x10 x10 x10 x10 Standing db press 76 x8 80 x5 82 x5 84 x5 pair 1:30 rest 76 x8 80 x5 82 x5 84 x5 76 x8
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  • Fall '14
  • Weight training, powerlifting, Weight training exercises, Bench press, x5, football.

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