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. 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