Summer 2004 Conditioning Program - Strength
Sprint & Jump Group
Session A
Bench Press X 12, 10, 8
Seated Row X 12, 10, 8
Front Raise X 12, 10, 8
Lateral Raise X 12, 10, 8
DB Bicep Curl X 12, 10, 8
Tricep Press X 12, 10, 8
Squats X 12, 10, 8
Calf Raises X 12, 10, 8
Pullups 3 X max
ABS 300+ reps
Session B
Military Press X 12, 10, 8
Lat Pulldown X 12, 10, 8
Upright Row X 12, 10, 8
DB Arm Swing 3 X 15
Tricep Extension X 12, 10, 8
Lunges 3 X 10 holding DBs
Leg Extension 1 leg at a time 3 X 10
Hamstring Curl 1 leg at a time 3 X 10
ABS 300+ reps
Distance Group
Session A
Bench Press X 12, 10, 8
1 arm row X 12, 10, 8
Front Raise X 12, 10, 8
Lateral Raise X 12, 10, 8
DB Bicep Curl X 12, 10, 8
Tricep Press X 12, 10, 8
Squats X 12, 10, 8 ( Light)
Calf Raises X 15, 12, 10 (Light)
Pullups 3 X max
ABS 300+ reps
Session B
Military Press X 12, 10, 8
Lat Pulldown X 12, 10, 8
Upright Row X 12, 10, 8
DB Arm Swing 3 X 20 (Light)
Tricep Extension X 12, 10, 8
Lunges 3 X 10 weightless
Leg Extension 1 leg at a time 3 X 10 (Light)
Hamstring Curl 1 leg at a time 3 X 10 (Light)
ABS 300+ reps