strength program. roll of the dice 2.gender odd # = male even # = female 4.sport 1= football, 2=...

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Strength Program

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Page 1: Strength Program. Roll of the dice 2.Gender Odd # = male Even # = female 4.Sport 1= football, 2= basketball, 3 = baseball, 4 = tennis 5 = soccer,

Strength Program

Page 2: Strength Program. Roll of the dice 2.Gender Odd # = male Even # = female 4.Sport 1= football, 2= basketball, 3 = baseball, 4 = tennis 5 = soccer,

Roll of the dice

2. Gender Odd # = male Even # = female

4. Sport 1= football, 2= basketball, 3 = baseball, 4 = tennis 5 = soccer, 6 =

swimming

6. Level of athlete 2 rolls. Beginner = #1 OR 2, Intermediate = # 3 OR 4, advanced = # 5 OR 6 Endurance = 1, Hypertrophy = 2 OR 3, Strength = 4 OR 5 Power = 6

7. Sports Season In-Season = 1 OR 3, Off-Season = 2 OR 5, Pre-Season = 4 OR 6

Page 3: Strength Program. Roll of the dice 2.Gender Odd # = male Even # = female 4.Sport 1= football, 2= basketball, 3 = baseball, 4 = tennis 5 = soccer,

Sunday Monday Days must match step 9

Tuesday Wednesday Thursday Friday Saturday

Exercise must match level /goal/season of athlete

See next slide

SPORT ______________________________ LEVEL OF ATHLETE___________________ SEASON__________________

STRETCHES TO BE PERFORMED DURING WARM UP AND COOL DOWN:

In Each appropriate section of the calendar write 1)the exercise order technique (roll the dice) and 4 example lifts/sets/reps and rest in between, indicating main muscle that you are working.

Cannot have same exercise order technique 2 days in a row. 2) 1 sport specific lift. ON WEEK 2 MUST SHOW ACCURATE OVERLOAD AND PROGRESSION

Page 4: Strength Program. Roll of the dice 2.Gender Odd # = male Even # = female 4.Sport 1= football, 2= basketball, 3 = baseball, 4 = tennis 5 = soccer,

To fill out #1 in your Calendar:

• Exercise order technique: – Roll the dice– Depending on your athletes #,6 & 7 (from front) write the

exercise technique on the day– You will need example lifts for each, sets,reps,rest (use charts!)

1. Power, other core, assistance exercises2. Upper/lower3. Push/pull4. Supersets5. Compound sets6. Roll again

Homework: p. 17-18 9-15 odd, 21-33 odd, 91- 95 odd, 117-119 odd, and 121-127 odd

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