Principia College Strength and Conditioning Summer Training

2010
This strength and conditioning program is intended for Principia College student-athletes to supplement summer workout programs designed by individual sport specific/coaches. These 3 workouts have been developed to take an athlete through 10 weeks of training, preparing mentally and physically for the 2010/2011 sports season. This program has been designed specifically for working individuals without access to much, or any, equipment. No matter where you are, or what youre up to, this program can fit into your summer plans and activities.

Lets get this party started foundational athletic bodyweight movements total body exercises. 4 weeks June 14th July 9th o Weeks 1 and 2 repeat the 11 exercises 3x, for time, with 60 seconds rest at the end of the 11. o Weeks 3 and 4 repeat the 11 exercises 4x, for time, with 60 seconds rest at the end of the 11.

Turbo Training higher reps, high intensity, quickness, low recovery. 3 weeks July 12th July 30th o Week 5 Burpee 100 o Week 6 Burpee 200 o Week 7 Burpee 300

High Gear dynamic bodyweight movements, consistent cardiovascular conditioning, high intensity demand through minimal recovery. 3 weeks August 2nd August 20th o Week 8 repeat the 11 exercises 3x, for time, with 60 seconds rest at the end of the 11. o Weeks 9 and 10 repeat the 11 exercises 4x, for time, with 60 seconds rest at the end of the 11.

Principia College Strength and Conditioning Summer Training

2010

Lets get this party started

June 14th July 9th Weeks 1-4
-- Foundational/basic athletic movements total bodyweight exercises.

-- 15s -1) Box Jumps - 15 2) Pushups - 15 3) OH Walking lunges 15 each 4) SB Jack-knife - 15 5) SB Dip - 15 6) DB Split Landing Press - 10 7) Mountain Climbers 15 each 8) 10 L/R hops, 10 F/B hops x3 9) Jumping Squats - 15 10) Wall Sit Kick 15 each 11) SB Roll-out 15 Rest 60 seconds

Complete for TIME! Done as quickly as possible, non-stop, with proper form. 3 rounds Weeks 1 and 2 (June 14th - June 25th). 4 rounds Weeks 3 and 4 (June 28th July 9th).

Turbo Training
July 12th July 30th Weeks 5-7
Higher reps, high intensity, little recovery between sets.

1) Olympic Air Squats 20 sec, rest 10, 8 rounds Rest 45 seconds. 2) Olympic Pushups 20 sec, rest 10, 8 rounds Rest 45 seconds. 3) 2 min jump rope 4) 10-10 yd side shuffle for speed/time Rest 45 seconds. 5) Burpee 100/200/300 for time.

Complete 1 round for TIME! Done as quickly as possible, with proper form. Burpee 100 Week 5 (July 12th July 16th). Burpee 200 Week 6 (July 19th July 23rd). Burpee 300 Week 7 (July 26th July 30th).

High Gear
August 2nd August 20th Weeks 8-10
Dynamic bodyweight movements, consistent cardiovascular conditioning, high intensity demand through minimal recovery.

1) 2) 3) 4)

Front Squat, Squat OH Press - 12 Spiderman Pushups (-1 Failure) SB Plank Alphabet Jump Rope 1 min. rest 45s. 5) Jumping Low Lunges 10 each 6) SB Superman 5 each side, 5s. hold 7) Turkish Get-up 10-12 8) SB Side Raise with Static Hip Adduction 5 each side, 6s. hold rest 45s. 9) Seated Box Jumps 12-15 10) L-Sits single leg-5 each, double leg-5 11) Walking Lunge with OH Rotation/Chop 12 each Rest 60 seconds.

Complete for TIME! Done as quickly as possible, non-stop, with proper form. 3 rounds Week 8 (August 2nd August 6th). 4 rounds Weeks 9 and 10 (August 9th August 20th).