Strength Training Workouts
By
George Payan, B.S., M. Ed.
Positive Physiological Response
1. Research has shown that 35-45 minutes of rigorous weight
training is best.
2. Research has shown a single workout four times per week is
effective.
3. It is no problem to train a body part four times per week.
4. Free weights exercises are superior to machines.
5. The best approach to an exercise is to perform each
repetition as quickly as possible while still maintaining proper form and
constant control of the weight.
6. Understand that the terms “volume” and “intensity” are
relative and that a proper combination of both be used. As you train throughout the season, volume
and intensity must be strategically adjusted over time.
7. Volume (weight) and intensity (repetitions) are
interchangeable.
8. Do sit-ups between sets.
9. Four workouts per cycle (day 1, day 2, day 3, day 4 ).
Strength
Training Program
|
Day 1
|
Day 2
|
Day 3
|
Day 4
|
Cycle 1
|
3x13-15
|
3x13-15
|
3x10-12
|
3x8-10
|
Cycle 2
|
4x15
|
4x15
|
4x12
|
4x10
|
Cycle 3
|
5x15
|
5x15
|
5x12
|
5x10
|
Cycle 4-5-6
|
3x12
|
3x12
|
3x10
|
3x7
|
Cycle 7
|
3x15
|
3x15
|
3x12
|
3x10
|
Cycle 8
|
3x15
|
3x15
|
3x12
|
3x10
|
Cycle 9
|
4x15
|
4x15
|
4x12
|
4x10
|
Cycle 10-11-12
|
4x15
|
4x15
|
4x12
|
4x10
|
Cycle 13
|
3x15
|
3x15
|
3x12
|
3x10
|
Cycle 14
|
3x15
|
3x12
|
3x12
|
3x10
|
Cycle 15
|
4x15
|
4x15
|
4x12
|
4x10
|
Cycle 16-17-18
|
4x15
|
4x15
|
3x10
|
3x6
|
Day 1
|
Sets
|
& Repetitions
|
Abs
|
|
|
|
|
Power
Cleans (Back)
|
3
sets
|
13-15
reps
|
2
sets of 12 reps abdominal exercise
|
|
|
|
Partial
Sit-ups
|
|
|
|
|
Bench
Press (Chest)
|
3
sets
|
13-15
reps
|
2
sets of 12 reps abdominal exercise
|
|
|
|
Partial
Sit-ups
|
|
|
|
|
Curls
(Biceps)
|
3
sets
|
13-15
reps
|
2
sets of 12 reps abdominal exercise
|
|
|
|
Crunches
|
|
|
|
|
Calf
raises (Calves)
|
3
sets
|
13-15
reps
|
2
sets of 12 reps abdominal exercise
|
|
|
|
Bike
Crunches
|
Day 2
|
Sets
|
& Repetitions
|
Abs
|
|
|
|
|
Front
Press (Deltoids)
|
3
set
|
13-15 reps
|
3
sets of 12 reps abdominal exercise
|
|
|
|
Partial Sit-ups
|
|
|
|
|
|
|
|
|
Seated
Triceps Press
|
3 set
|
13-15 reps
|
3 sets of 12 reps abdominal
exercise
|
(Triceps)
|
|
|
Crunches
|
|
|
|
|
Back Squats (Thighs)
|
3 sets
|
13-15 reps
|
3 sets of 12 reps abdominal
exercise
|
|
|
|
Bike Crunches
|
Abs
3 set
of 12 reps Partial Sit-ups
3 set
of 12 reps Crunches
3 set
of 12 reps Bike Crunches
Day 3
|
Sets
|
& Repetitions
|
Abs
|
|
|
|
|
High Pulls (Back)
|
3 sets
|
10-12 reps
|
3 sets of 12 reps abdominal
exercise
|
|
|
|
Partial Sit-ups
|
|
|
|
|
Bench Press (Chest)
|
3 sets
|
10-12 reps
|
3 sets of 12 reps abdominal
exercise
|
|
|
|
Partial Sit-ups
|
|
|
|
|
Front Squats (Thighs)
|
3 sets
|
10-12 reps
|
3 sets of 12 reps abdominal
exercise
|
|
|
|
Crunches
|
|
|
|
|
Press
Behind Neck (Deltoids)
|
1 sets
|
10-12 reps
|
3 sets of 12 reps abdominal
exercise
|
|
|
|
Crunches
|
|
|
|
|
Toe Raise (Calves)
|
2 sets
|
10-12 reps
|
3 sets of 12 reps abdominal
exercise
|
|
|
|
Bike Crunches
|
|
|
|
|
Curls
(Biceps)
|
1 set
|
10-12 reps
|
3 sets of 12 reps abdominal
exercise
|
|
|
|
V-Raises
|
|
|
|
|
Reverse
Bench Press (Triceps)
|
1 set
|
10-12 reps
|
3 sets of 12 reps abdominal
exercise
|
|
|
|
Lie on floor Pull-In
|
Day 4
|
Sets
|
& Repetitions
|
Abs
|
|
|
|
|
Back Squats (Thighs)
|
3 sets
|
8-10 reps
|
3 sets of 12 reps abdominal
exercise
|
|
|
|
Partial Sit-ups
|
|
|
|
|
Bench Press (Chest)
|
3 sets
|
8-10 reps
|
3 sets of 12 reps abdominal
exercise
|
|
|
|
Partial Sit-ups
|
|
|
|
|
Dead Lifts (Back)
|
3 sets
|
8-10 reps
|
3 sets of 12 reps abdominal
exercise
|
|
|
|
Crunches
|
|
|
|
|
Upright
Rowing (Deltoids)
|
1
set
|
8-10 reps
|
3
sets of 12 reps abdominal exercise
|
|
|
|
Crunches
|
|
|
|
|
Toe Raise (Calf)
|
2 sets
|
8-10
reps
|
3 sets of 12 reps abdominal
exercise
|
|
|
|
Bike Crunches
|
|
|
|
|
Reverse
Bench Press (Triceps)
|
1 set
|
8-10 reps
|
3 sets of 12 reps abdominal
exercise
|
|
|
|
V-Raises
|
|
|
|
|
Curls
(Biceps)
|
1 set
|
8-10 reps
|
3 sets of 12 reps abdominal
exercise
|
|
|
|
Lie on floor Pull-In
|
General Conditioning Program
The
following is a basic strength-training program for athletes with no weight
training experience or for those who are physically weak. Do not skip a workout. Each workout builds to the next
workout. After completing this general
conditioning program you can advance to the Strength Training Program above.
Workout # 1
|
1 set of 13-15 reps
|
Workout # 2
|
1 set of 13-15 reps
|
Workout # 3
|
1 set of 10-12 reps
|
Workout # 4
|
1 set of 8-10 reps
|
|
|
Workout # 5
|
2 sets of 13-15 reps
|
Workout # 6
|
2 sets of 13-15 reps
|
Workout # 7
|
2 sets of 10-12 reps
|
Workout # 8
|
2 sets of 8-10 reps
|
|
|
Workout # 9
|
3 sets of 13-15 reps
|
Workout # 10
|
3 sets of 13-15 reps
|
Workout # 11
|
3 sets of 10-12 reps
|
Workout # 12
|
3 sets of 8-10 reps
|
|
|
Workout # 13
|
4 sets of 13-15 reps
|
Workout # 14
|
4 sets of 13-15 reps
|
Workout # 15
|
4 sets of 10-12 reps
|
Workout # 16
|
4 sets of 8-10 reps
|
|
|
Workout # 17
|
5 sets of 13-15 reps
|
Workout # 18
|
5 sets of 13-15 reps
|
Workout # 19
|
5 sets of 10-12 reps
|
Workout # 20
|
5 sets of 8-10 reps
|
|
|
Workout # 21
|
3 sets of 10-12 reps
|
Workout # 22
|
3 sets of 10-12 reps
|
Workout # 23
|
3 sets of 8-10 reps
|
Workout # 24
|
3 sets of 5-7 reps
|
Please
let me know if you have any questions.
Contact me at
http://www.CoachesEducation.com