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Thank you for purchasing a Macrocycle (52 week) Strength Training plan from Optimize
Endurance Services (OES). Please take the time to read through this detailed document that
outlines the structure of the plans. After you have completed this and also looked through the plan
on Training Peaks, write down any questions you might have and give us a call or e-mail, so we
can answer them. This plan can be used as a TrainingPeaks Basic or Premium Account user.
Want to improve? Find the health and strength improvements with this 52 week plan. This
complete plan has available media to view for proper form and printable workout sheet to use for
tracking progress. Also included, is a complete core workout with picture diagrams for assistance
in proper form. (Media viewed on website and printable PDF, be sure to download the Detailed
Description Document that contains all the workouts or get each workout as an attachment on
each day.)
Best started in the early fall to be on the proper cycle for late spring and early summer events.
Workouts are set on M/W/F but can be moved to the days that work best for you. (Keep in mind if
the workouts are moved careful consideration should be done to keep the design in order). Each
workout should take around an hour to complete and will work well with a cycling training
program.
Optimize Endurance Services wants to help you achieve! Be sure to contact Rob Lockey with
questions and comments.
ACKNOWLEDGMENT OF RISK, RELEASE OF LIABILITY AND AGREEMENT
1) I am applying for admission to a coaching program by Optimize Endurance Services and associated activities
being fully aware that these activities involve risks. I understand that before engaging in any exercise program, it is
recommended that I consult with my health care provider and be cleared to perform such activities. I accept all the
risks of training and racing, even if they are created by the carelessness or negligence of Optimize Endurance
Services or anyone else. "Risks" include physical exertion, potentially hazardous conditions, due to the environment
or manmade, on the roads, in the training facilities, or at the training or racing sites that the coach may recommend
the athlete attend, and possible harmful interaction with other athletes, bystanders, animals, automobiles, the coach,
or any other objects during training and competition situations. I know there are other risks and accept those also.
2) I fully release, discharge and waive any Claims I may have, now or in the future, against the Released Parties, even
if Claims are based on the carelessness or negligence of a Released Party or anyone else. ("Claims" as used in this
document means all claims, demands, and legal actions, arising out of damage, injury or death of participant while
engaging in training and competition as recommended by Optimize Endurance Services and individual coaches, or
any of its associated activities, which I or my heirs or personal representative could make. "Released parties" as used
in this document means Optimize Endurance Services, other coaches on staff with Optimize Endurance Services and
any other personnel working in conjunction with Optimize Endurance Services, including, but not limited to,
volunteer assistants, any sponsors of Optimize Endurance Services, and any agencies that lend their certification to
Optimize Endurance Services, and individual staff.)
3) I agree not to sue Released Parties for Claims, even if the Claims arise from the carelessness or negligence of a
Released Party or anyone else. I agree to indemnify (protect against loss) and hold harmless each Released Party,
from any loss or liability (including any reasonable attorneys fees they may incur) defending any Claim made by me
or by anyone making a Claim on my behalf, even if the Claim is alleged to or did result from the carelessness or
negligence of a Released Party or anyone else.
4) I acknowledge that training and racing recommendations are only recommendations to be accepted or declined
as I see suitable to my physiological, mental, and emotional status and will accept those recommendations and
engage in training and racing of my own free will and choice. Furthermore, I acknowledge that any
recommendations on nutrition, medical care, or other self care are recommendations only and I should seek further
input by a qualified professional in that field. I am aware that it is advisable to consult my health care practitioner
prior to commencing training, and at any time I feel my health is compromised.
5) I grant my permission to Optimize Endurance Services and any transferee or licensee of them, to utilize any
photographs, motion pictures, videotapes, recordings and any other references or records of my training and racing
activities while under contract with Optimize Endurance Services which may depict, record, or refer to me for any
purpose, including training recommendations for other athletes, and marketing and commercial use by Optimize
Endurance Services, its sponsors and their licensees.
6) I have fully read and understand the statements I have made by signing this document. No warranties or
representations have been made to me about the race or activities that are not stated on this form. I understand and
intend that this document act as the broadest and most inclusive assumption of risk, waiver, release of liability,
agreement not to sue and indemnity as is permitted by the laws of the State of Colorado. If any portion of it is held to
be invalid, I agree that the rest of it shall continue in full force and effect.
By purchasing this plan you confirm that you have read, understood and agree to the above waiver.
Workout Descriptions
There are codes that show up on each workout. Understand the coding and at a glance you’ll be
able to know the goal for the day. Read below for descriptions of the types of workouts this plan has.
Strength Training
ST days are your choice and can be moved/modified from their placement on
Monday/Wednesday/Friday, just keep them in similar placement to each other from week to week to
allow for proper alignment of the periodization. Look for the downloadable PDF documents for further
descriptions, found on each day. The printed doc can be used to track progress by writing down
completed sets/reps/weight. See below for explanation of each type of workout Phase.
T = Transition
H = Hypertrophy
S = Strength
P = Power
E = Endurance
M = Maintenance
Transition Phase
Consists of higher rep/lower weight lifting. Helps give the body rest from a completion of a season
or prepares the body for the start of strength training. Perform reps and sets at a 1 to 1 ratio of work
to rest (ex: 30sec lifting: 30sec rest)
Hypertrophy Phase
Consists of moderate rep/moderate weight lifting. Helps give the body increase in lean mass (build
muscle) and address areas of weakness. Phase 1 of 2 will consist more of a slight increase over the
transition phase and phase 2 will be more preparation for the Strength Phase to come. Perform reps
and sets at a 1 to 2 ratio of work to rest (ex: 30sec lifting: 60sec rest) Please follow the exercise
structure and do each set for a given exercise before moving onto the next. Modify where you need
to based on equipment available to you.
Strength Phase
Consists of low rep/heavier weight lifting. Now that the body has increased in lean mass (built
muscle) and areas of weakness have been addressed, work can be done to prepare for more
explosive movements to come in the Power Phase. Phase 1 of 2 will consist more of a slight increase
over the Hypertrophy with an added set and phase 2 will be more preparation for the Power Phase
to come by yet another set increase. **Please note that each phase has two different workout
routines.** Perform reps and sets at a 1 to 3 ratio of work to rest (ex: 30sec lifting: 90sec rest)
Power Phase
Consists of low rep/heavier weight lifting. Fast and explosive movement for the Power Clean
Dumbbell exercise and slow and controlled for all others. This Phase is the key to the program; you
should feel strong and ready to do some intense work. There are 3 different workouts done in the
next 4 weeks and then the plan moves on to Muscular Endurance. **Please note that each phase has
three different workout routines.** Perform reps and sets at a 1 to 3 ratio of work to rest (ex: 30sec
lifting: 90-180sec rest)
Endurance Phase
Consists of high rep/low weight lifting. This Phase should not be skipped; it helps simulate riding
workouts and will prepare for the beginning of the season as well as the Maintenance Phase to
follow. Perform reps and sets at a 1 to 1 ratio of work to rest (ex: 30sec lifting: 30sec rest)
Maintenance Phase
Consists of moderate rep/heavier weight lifting. This Phase should be done to keep the strength
through the summer season. Depending on race schedule you will want to taper by skipping one or
more weeks before the race, and then get right back into maintenance. This should be done right
up to the start of the Transition Phase which is what started this program. Reps and sets at a 1 to 2
ratio of work to rest (ex: 30sec lifting: 60sec rest)
Deciding what weight to lift for each exercise
Determine proper weight selection by trial and error. If you can keep proper form and complete
the reps without any effort, then add weight. If you lose form and can't complete the reps, remove weight.
Use this process as you progress to add or take away weight from workout to workout. This will ensure
safety and progressive improvement throughout the training.
Contact OES
Please contact Rob Lockey at 303.356.9893 or [email protected] with questions about
this plan.
Resources
TrainingPeaks has a Support page that you can access How-To-Videos to assist with learning to use
the interface. http://support.trainingpeaks.com/personal-edition.aspx
Training Plan On-line Interface
1. Go to the OES website at WWW.OPTIMIZEENDURANCE.COM
2. Login space is located at the top right of the page.
3. Login with your Username and Password.
From here you’ll be routed to the Training Plan interface that will show your Calendar screen.
This software is quite extensive and will take some time to get used to. Please use the help functions
to get questions answered or give us a call so we may help you.
Calendar Screen Logout takes you back to OES
By scrolling over the workout icon you can view information about that workout in the quick view, or view
all details on the dashboard.
Dashboard screen
Pods availble in this view allow for access to the exercise and workout media when available as well as the
full description in the summary pod.
ST (Ta) Transition Phase
Workout a 2 sets x 15 reps weeks1-4
**Print this form to take with you to the gym; it can be used for each phase and the weeks it includes.
Use the open space next to each SET to record your weight and REP # completed, helps to track progress**
Workout type and description Week 1 Week 2 Week 3 Week 4
Warm-Up Duration:
5-15 min
Duration:
5-15 min
Duration:
5-15 min
Duration:
5-15 min Use a bike, row machine, treadmill, etc.... don't need to kill
yourself here, just get the blood flowing to the muscles
Barbell Shoulder Squat-15 REPS SET
1
SET
1
SET
1
SET
1
Begin shoulder width apart and hold both hands to the
sides. Slowly squat down to 90 degrees and return to the
start position. Make sure front of the knees doesn't go over
toes and that you drive from the heels and look high on the
wall in front of you to keep proper upper body form. Best
done in a squat rack for safety.
SET
2
SET
2
SET
2
SET
2
Leg Curl using Machine-15 REPS SET
1
SET
1
SET
1
SET
1
Adjust the machine to fit you correctly; this correct position
will have the knee line up with the pivot point of the
machine. Be consistent with you movement and don't allow
for your hips to rise as the weight is pulled up by the
hamstrings.
SET
2
SET
2
SET
2
SET
2
Calf Raises-15 REPS SET
1
SET
1
SET
1
SET
1
Adjust the machine for the proper fit and weight. Utilize the
full range of your calf muscles by pulling the heel up and
down while allowing the angle bend through the ankle with
toes on the platform. Slow consistent movement.
SET
2
SET
2
SET
2
SET
2
Back Extension-Exercise Ball-15 REPS SET
1
SET
1
SET
1
SET
1
Begin by laying face down on the exercise ball. While
keeping your legs straight raise them as high as you can.
Slowly lower the legs back to the starting position. The
video supplied shows the action, try and be smoother than
the example :)
SET
2
SET
2
SET
2
SET
2
Core Crunch-Exercise Ball-15 REPS SET
1
SET
1
SET
1
SET
1
Sitting, back straight on exercise ball, roll hips forward to
allow for proper balance and begin crunch. Bending at the
waist, move upper body towards lower body and then
return to start position. (You can use the supplied media,
just don't do the rotation.)
SET
2
SET
2
SET
2
SET
2
Bench press-15 REPS SET
1 SET
1 SET
1 SET
1
Begin by lying on the bench in a neutral position. Grasp the
dumbbells or bar in both hands. Fully extend the arms
above the body and lower them until the hands are even
with the chest.
SET
2 SET
2 SET
2 SET
2
Row Dumbbell Bench-15 REPS SET
1
SET
1
SET
1
SET
1
Begin by laying face down on the bench with the arms fully
extended grasping the dumbbells on the ground. Slowly
pull the elbows and dumbbells back as far as you can.
Repeat as desired.
SET
2
SET
2
SET
2
SET
2
Curls Dumbbell alternating-15 REPS SET
1
SET
1
SET
1
SET
1
Begin with the feet shoulder width apart, while keeping
your arms fully extended by your torso. Start by flexing one
of your elbows elevating the dumbbell to the shoulder.
Repeat on the opposite side. Don't rock or create
momentum with the weight. Twist forearm to bring
dumbbell perpendicular to the starting position.
SET
2
SET
2
SET
2
SET
2
Triceps Extension Dumbbell-15 REPS SET
1
SET
1
SET
1
SET
1
Begin with feet shoulder width apart and your arms flexed
above your head facing behind you. Clasping dumbbell
extend the arms until they are completely locked. Slowly
lower the arms back to the starting position.
SET
2
SET
2
SET
2
SET
2
Cool Down
Duration:
5-30 sec
Duration:
5-30 sec
Duration:
5-30 sec
Duration:
5-30 sec
Use this time to wind down from the ST Workout. Stretch the
muscle groups that have been worked today as well as any
other muscle groups that feel you need work. Do not bounce
and only go to the point of discomfort and hold 15-30 for
each. Over time you should gain some ability to move
further in each stretch.
Transition phase lasts weeks 1-4 and consists of higher rep/lower weight lifting. Helps give the
body rest from a completion of a season or prepares the body for the start of strength training.
Perform reps and sets at a 1 to 1 ratio of work to rest (ex: 30sec lifting: 30sec rest)
Please follow the exercise structure and do each set for a given exercise before moving onto the
next. Modify where you need to based on equipment available to you.
Determine proper weight selection by trial and error. If you can keep proper form and complete the
reps without any effort, then add weight. If you lose form and can't complete the reps, remove
weight. Use this process as you progress to add or take away weight from workout to workout. This
will ensure safety and progressive improvement throughout the training.
ST (Hb1) Hypertrophy Phase 1
Workout b 2 sets x 12 reps weeks 5-8
**Print this form to take with you to the gym; it can be used for each phase and the weeks it includes.
Use the open space next to each SET to record your weight and REP # completed, helps to track progress**
Workout type and description Week 5 Week 6 Week 7 Week 8
Warm-Up Duration:
5-15 min
Duration:
5-15 min
Duration:
5-15 min
Duration:
5-15 min Use a bike, row machine, treadmill, etc.... don't need to kill
yourself here, just get the blood flowing to the muscles
Leg Press using Machine-12 REPS SET
1
SET
1
SET
1
SET
1
Begin by sitting into machine after selecting weight,
shoulder width apart and hold both hands to the sides to
work locking mechanism if present. Slowly squat down to 90
degrees and return to the start position. Make sure front of
the knees doesn't go over toes and that you drive from the
heels and look high on the wall in front of you to keep
proper upper body form.
SET
2
SET
2
SET
2
SET
2
Dead Lift-12 REPS SET
1
SET
1
SET
1
SET
1
Begin with feet shoulder width apart and a slight bend in the
knees with both hands grasping the kettelbell, dumbbells or
bar. Slowly flex the upper body until the selected tool come
into contact with the ground. Concentrate on form. Works
the Hamstrings.
SET
2
SET
2
SET
2
SET
2
Calf Raises-12 REPS SET
1
SET
1
SET
1
SET
1
Adjust the machine for the proper fit and weight. Utilize the
full range of your calf muscles by pulling the heel up and
down while allowing the angle bend through the ankle with
toes on the platform. Slow consistent movement.
SET
2
SET
2
SET
2
SET
2
Back Extension-Exercise Ball-12 REPS SET
1
SET
1
SET
1
SET
1
Begin by laying face down on the exercise ball. While
keeping your legs straight raise them as high as you can.
Slowly lower the legs back to the starting position. The
video supplied shows the action, try and be smoother than
the example :) This can also be performed by keeping the
legs on the floor and raising your head-torso up and down.
This can also be performed on specific equipment built for
back extension. Weight can be added to chest or legs.
SET
2
SET
2
SET
2
SET
2
Core Crunch-Exercise Ball-12 REPS SET
1
SET
1
SET
1
SET
1
Sitting, back straight on exercise ball, roll hips forward to
allow for proper balance and begin crunch. Bending at the
waist, move upper body towards lower body and then
return to start position. (You can use the supplied media,
just don't do the rotation.) Weight can be added to chest.
SET
2
SET
2
SET
2
SET
2
Bench Press-12 REPS SET
1 SET
1 SET
1 SET
1
Begin by lying on the bench in a neutral position. Grasp the
dumbbells or bar in both hands. Fully extend the arms
above the body and lower them until the hands are even
with the chest.
SET
2 SET
2 SET
2 SET
2
Row Dumbbell Bench-12 REPS SET
1
SET
1
SET
1
SET
1
Begin by laying face down on the bench with the arms fully
extended grasping the dumbbells on the ground. Slowly
pull the elbows and dumbbells back as far as you can.
Repeat as desired.
SET
2
SET
2
SET
2
SET
2
Shoulder Press Dumbbell-12 REPS SET
1
SET
1
SET
1
SET
1
Begin with feet shoulder width apart and dumbbells in each
hand at shoulder height. Extend both dumbbells until your
arms are fully extended above the head. This can also be
done while seated, don't arch back! Keep the weight in line
with the ears and above the head.
SET
2
SET
2
SET
2
SET
2
Cool Down
Duration:
5-30 sec
Duration:
5-30 sec
Duration:
5-30 sec
Duration:
5-30 sec
Use this time to wind down from the ST Workout. Stretch the
muscle groups that have been worked today as well as any
other muscle groups that feel you need work. Do not bounce
and only go to the point of discomfort and hold 15-30 for
each. Over time you should gain some ability to move
further in each stretch.
Hypertrophy phase 1 lasts 5-8 weeks and consists of moderate rep/moderate weight lifting. Helps
give the body increase in lean mass (build muscle) and address areas of weakness. Phase 1 of 2 will
consist more of a slight increase over the transition phase and phase 2 will be more preparation for
the Strength Phase to come.
Perform reps and sets at a 1 to 2 ratio of work to rest (ex: 30sec lifting: 60sec rest)Please follow the
exercise structure and do each set for a given exercise before moving onto the next. Modify where
you need to based on equipment available to you.
Determine proper weight selection by trial and error. If you can keep proper form and complete the
reps without any effort, then add weight. If you lose form and can't complete the reps, remove
weight. Use this process as you progress to add or take away weight from workout to workout. This
will ensure safety and progressive improvement throughout the training.
ST (Hc1) Hypertrophy Phase 1
Workout c 2 sets x 15 reps weeks 5-8
**Print this form to take with you to the gym; it can be used for each phase and the weeks it includes.
Use the open space next to each SET to record your weight and REP # completed, helps to track progress**
Workout type and description Week 5 Week 6 Week 7 Week 8
Warm-Up Duration:
5-15 min
Duration:
5-15 min
Duration:
5-15 min
Duration:
5-15 min Use a bike, row machine, treadmill, etc.... don't need to kill
yourself here, just get the blood flowing to the muscles
Lunge Forward-15 REPS SET
1
SET
1
SET
1
SET
1
Begin with feet shoulder width apart and hands at sides.
Step a foot forward until the foot makes contact with the
ground, bend knee to allow for a right angle of the knee
with knee above and behind toes. Return to the start
position by pushing off with your forward foot, back to
standing position. Do reps as one side then the other or
alternating.
SET
2
SET
2
SET
2
SET
2
Lunges Backward-15 REPS SET
1
SET
1
SET
1
SET
1
Begin with feet shoulder width apart and hands at sides.
Step a foot backward until the foot makes contact with the
ground, bend knee to allow for a right angle of the knee
with knee above and behind toes. Return to the start
position by pushing off with your backward foot, back to
standing position. Do reps as one side then the other or
alternating.
SET
2
SET
2
SET
2
SET
2
Core Crunch-Exercise Ball-15 REPS SET
1
SET
1
SET
1
SET
1
Sitting, back straight on exercise ball, roll hips forward to
allow for proper balance and begin crunch. Bending at the
waist, move upper body towards lower body and then
return to start position. (You can use the supplied media,
just don't do the rotation.) If reps are too easy please add
weight and hold it at your chest
SET
2
SET
2
SET
2
SET
2
Bench Press Incline-15 REPS SET
1
SET
1
SET
1
SET
1
Begin by lying on the bench set at a 45 degree angle in a
neutral position. Grasp the dumbbells or bar in both hands.
Fully extend the arms above the body and lower them until
the hands are even with the chest. Be sure to raise the
weight towards the ceiling above you not out away from
you.
SET
2
SET
2
SET
2
SET
2
Lat Pull Down-15 REPS SET
1
SET
1
SET
1
SET
1
Using the appropriate machine or cable machine, position
yourself with arms wider than shoulder width to pull the
weight down in front of your face while seated with straight
back. Return to start position without momentum.
SET
2
SET
2
SET
2
SET
2
Shoulder Front Raises-15 REPS SET
1 SET
1 SET
1 SET
1
Standing with feet shoulder width apart and dumbbells in
each hand. Extend straight arms out in front to bring weight
up to shoulder level, return to start. Keep movement even
and don't swing weights.
SET
2 SET
2 SET
2 SET
2
Shoulder Side Raises-15 REPS SET
1
SET
1
SET
1
SET
1
Standing with feet shoulder width apart and dumbbells in
each hand. Extend straight arms out to side to bring weight
up to shoulder level, return to start. Keep movement even
and don't swing weights.
SET
2
SET
2
SET
2
SET
2
Shoulder back Rasies-15 REPS SET
1
SET
1
SET
1
SET
1
Standing with feet shoulder width apart and dumbbells in
each hand. Extend straight arms backwards to bring weight
up towards shoulder level, return to start. Keep movement
even and don't swing weights. Movement on this exercise
will be limited to shoulder flexibility, try not to bend at the
waist, just move the arm as far as it will go.
SET
2
SET
2
SET
2
SET
2
Triceps Extension Dumbbell-15 REPS SET
1
SET
1
SET
1
SET
1
Begin with feet shoulder width apart and your arms flexed
above your head facing behind you. Clasping dumbbell
extend the arms until they are completely locked. Slowly
lower the arms back to the starting position. Can also be
done on machine or cable machine
SET
2
SET
2
SET
2
SET
2
Curls Dumbbell Hammer-15 REPS SET
1 SET
1 SET
1 SET
1
Begin with feet shoulder width apart and dumbbells at waist
height. Flex the arm and raise the dumbbell to the shoulder.
Slowly lower the dumbbell back to the starting position on
repeat on the opposite side. Keep dumbbells in line with
body by not twisting the wrist.
SET
2 SET
2 SET
2 SET
2
Cool Down
Duration:
5-30 sec
Duration:
5-30 sec
Duration:
5-30 sec
Duration:
5-30 sec
Use this time to wind down from the ST Workout. Stretch the
muscle groups that have been worked today as well as any
other muscle groups that feel you need work. Do not bounce
and only go to the point of discomfort and hold 15-30 for
each. Over time you should gain some ability to move
further in each stretch.
-Hypertrophy phase 1 lasts 5-8 weeks and consists of moderate rep/moderate weight lifting. Helps give
the body increase in lean mass (build muscle) and address areas of weakness. Phase 1 of 2 will consist
more of a slight increase over the transition phase and phase 2 will be more preparation for the Strength
Phase to come. -Perform reps and sets at a 1 to 2 ratio of work to rest (ex: 30sec lifting: 60sec rest)
Please follow the exercise structure and do each set for a given exercise before moving onto the next.
-Modify where you need to based on equipment available to you.
-Determine proper weight selection by trial and error. If you can keep proper form and complete the reps
without any effort, then add weight. If you lose form and can't complete the reps, remove weight. Use this
process as you progress to add or take away weight from workout to workout. This will ensure safety and
progressive improvement throughout the training.
ST (Hb2) Hypertrophy Phase 2
Workout b 2 sets x 10 reps weeks 9-12
**Print this form to take with you to the gym; it can be used for each phase and the weeks it includes.
Use the open space next to each SET to record your weight and REP # completed, helps to track progress**
Workout type and description Week 9 Week 10 Week 11 Week 12
Warm-Up Duration:
5-15 min
Duration:
5-15 min
Duration:
5-15 min
Duration:
5-15 min Use a bike, row machine, treadmill, etc.... don't need to kill
yourself here, just get the blood flowing to the muscles
Leg Press using Machine-10 REPS SET
1
SET
1
SET
1
SET
1
Begin by sitting into machine after selecting weight,
shoulder width apart and hold both hands to the sides to
work locking mechanism if present. Slowly squat down to 90
degrees and return to the start position. Make sure front of
the knees doesn't go over toes and that you drive from the
heels and look high on the wall in front of you to keep
proper upper body form.
SET
2
SET
2
SET
2
SET
2
Dead Lift-10 REPS SET
1
SET
1
SET
1
SET
1
Begin with feet shoulder width apart and a slight bend in the
knees with both hands grasping the kettelbell, dumbbells or
bar. Slowly flex the upper body until the selected tool come
into contact with the ground. Concentrate on form. Works
the Hamstrings.
SET
2
SET
2
SET
2
SET
2
Calf Raises-10 REPS SET
1
SET
1
SET
1
SET
1
Adjust the machine for the proper fit and weight. Utilize the
full range of your calf muscles by pulling the heel up and
down while allowing the angle bend through the ankle with
toes on the platform. Slow consistent movement.
SET
2
SET
2
SET
2
SET
2
Back Extension-Exercise Ball-10 REPS SET
1
SET
1
SET
1
SET
1
Begin by laying face down on the exercise ball. While
keeping your legs straight raise them as high as you can.
Slowly lower the legs back to the starting position. The
video supplied shows the action, try and be smoother than
the example :) This can also be performed by keeping the
legs on the floor and raising your head-torso up and down.
This can also be performed on specific equipment built for
back extension. Add weight if too easy.
SET
2
SET
2
SET
2
SET
2
Core Crunch-Exercise Ball-10 REPS SET
1
SET
1
SET
1
SET
1
Sitting, back straight on exercise ball, roll hips forward to
allow for proper balance and begin crunch. Bending at the
waist, move upper body towards lower body and then
return to start position. (You can use the supplied media,
just don't do the rotation.) If reps are too easy please add
weight and hold it at your chest
SET
2
SET
2
SET
2
SET
2
Bench Press-10 REPS SET
1 SET
1 SET
1 SET
1
Begin by lying on the bench in a neutral position. Grasp the
dumbbells or bar in both hands. Fully extend the arms
above the body and lower them until the hands are even
with the chest.
SET
2 SET
2 SET
2 SET
2
Row Dumbbell Bench-10 REPS SET
1
SET
1
SET
1
SET
1
Begin by laying face down on the bench with the arms fully
extended grasping the dumbbells on the ground. Slowly
pull the elbows and dumbbells back as far as you can.
Repeat as desired.
SET
2
SET
2
SET
2
SET
2
Shoulder Press Dumbbell-10 REPS SET
1
SET
1
SET
1
SET
1
Begin with feet shoulder width apart and dumbbells in each
hand at shoulder height. Extend both dumbbells until your
arms are fully extended above the head. This can also be
done while seated, don't arch back! Keep the weight in line
with the ears and above the head.
SET
2
SET
2
SET
2
SET
2
Cool Down
Duration:
5-30 sec
Duration:
5-30 sec
Duration:
5-30 sec
Duration:
5-30 sec
Use this time to wind down from the ST Workout. Stretch the
muscle groups that have been worked today as well as any
other muscle groups that feel you need work. Do not bounce
and only go to the point of discomfort and hold 15-30 for
each. Over time you should gain some ability to move
further in each stretch.
Hypertrophy phase 2 lasts weeks 9-12 and consists of moderate rep/moderate weight lifting. Helps
give the body increase in lean mass (build muscle) and address areas of weakness. Phase 1 of 2 will
consist more of a slight increase over the transition phase and phase 2 will be more preparation for
the Strength Phase to come. **Please note that each phase has two different workout routines.**
Perform reps and sets at a 1 to 2 ratio of work to rest (ex: 30sec lifting: 60sec rest)
You will need to log into your account to view the workout structure.
Please follow the exercise structure and do each set for a given exercise before moving onto the
next. Modify where you need to based on equipment available to you.
Determine proper weight selection by trial and error. If you can keep proper form and complete the
reps without any effort, then add weight. If you lose form and can't complete the reps, remove
weight. Use this process as you progress to add or take away weight from workout to workout. This
will ensure safety and progressive improvement throughout the training.
ST (Hc2) Hypertrophy Phase 2
Workout c 2 sets x 10 reps weeks 9-12
**Print this form to take with you to the gym; it can be used for each phase and the weeks it includes.
Use the open space next to each SET to record your weight and REP # completed, helps to track progress**
Workout type and description Week 9 Week 10 Week 11 Week 12
Warm-Up Duration:
5-15 min
Duration:
5-15 min
Duration:
5-15 min
Duration:
5-15 min Use a bike, row machine, treadmill, etc.... don't need to kill
yourself here, just get the blood flowing to the muscles
Step-ups Box Dumbbell-10 REPS SET
1
SET
1
SET
1
SET
1
Begin standing in front of box with the dumbbells at the
sides of the body. With one foot, step on the box and bring
the other foot up beside it. Step back down with the same
foot and then follow with the other. Alternate steps or do ne
side leading for the rep count.
SET
2
SET
2
SET
2
SET
2
Lunge Forward with Rotation-10 REPS SET
1
SET
1
SET
1
SET
1
Begin with feet shoulder width apart no weight, dumbbells
or grasping med ball with both hands. Step the left foot
forward while rotating the med ball and the upper body to
the left. Once the foot hits the ground push back to the
starting position. Alternate to the right foot for each rep or
complete reps for one side and then do other side.
SET
2
SET
2
SET
2
SET
2
Lunge Backward with Rotation-10 REPS SET
1
SET
1
SET
1
SET
1
Begin with feet shoulder width apart no weight, dumbbells
or grasping med ball with both hands. Step the left foot
rearward while rotating the med ball and the upper body to
the left. Once the foot hits the ground push back to the
starting position. Alternate to the right foot for each rep or
complete reps for one side and then do other side.
SET
2
SET
2
SET
2
SET
2
Core Crunch-Exercise Ball-10 REPS SET
1
SET
1
SET
1
SET
1
Sitting, back straight on exercise ball, roll hips forward to
allow for proper balance and begin crunch. Bending at the
waist, move upper body towards lower body and then
return to start position. (You can use the supplied media,
just don't do the rotation.) If reps are too easy please add
weight and hold it at your chest.
SET
2
SET
2
SET
2
SET
2
Bench Press Incline-10 REPS SET
1
SET
1
SET
1
SET
1
Begin by lying on the bench set at a 45 degree angle in a
neutral position. Grasp the dumbbells or bar in both hands.
Fully extend the arms above the body and lower them until
the hands are even with the chest. Be sure to raise the
weight towards the ceiling above you not out away from
you.
SET
2
SET
2
SET
2
SET
2
Lat Pull Down-10 REPS SET
1 SET
1 SET
1 SET
1
Using the appropriate machine or cable machine, position
yourself with arms wider than shoulder width to pull the
weight down in front of your face while seated with straight
back. Return to start position without momentum.
SET
2 SET
2 SET
2 SET
2
Shoulder Front Raises-10 REPS SET
1
SET
1
SET
1
SET
1
Standing with feet shoulder width apart and dumbbells in
each hand. Extend straight arms out in front to bring weight
up to shoulder level, return to start. Keep movement even
and don't swing weights.
SET
2
SET
2
SET
2
SET
2
Shoulder Side Raises-10 REPS SET
1
SET
1
SET
1
SET
1
Standing with feet shoulder width apart and dumbbells in
each hand. Extend straight arms out to side to bring weight
up to shoulder level, return to start. Keep movement even
and don't swing weights.
SET
2
SET
2
SET
2
SET
2
Shoulder Back Raises-10 REPS SET
1
SET
1
SET
1
SET
1
Standing with feet shoulder width apart and dumbbells in
each hand. Extend straight arms backwards to bring weight
up towards shoulder level, return to start. Keep movement
even and don't swing weights. Movement on this exercise
will be limited to shoulder flexibility, try not to bend at the
waist, just move the arm as far as it will go.
SET
2
SET
2
SET
2
SET
2
Triceps Extension Dumbbell-10 REPS SET
1 SET
1 SET
1 SET
1
Begin with feet shoulder width apart and your arms flexed
above your head facing behind you. Clasping dumbbell
extend the arms until they are completely locked. Slowly
lower the arms back to the starting position. Can also be
done on machine or cable machine
SET
2 SET
2 SET
2 SET
2
Cool Down
Duration:
5-30 sec
Duration:
5-30 sec
Duration:
5-30 sec
Duration:
5-30 sec
Use this time to wind down from the ST Workout. Stretch the
muscle groups that have been worked today as well as any
other muscle groups that feel you need work. Do not bounce
and only go to the point of discomfort and hold 15-30 for
each. Over time you should gain some ability to move
further in each stretch.
Hypertrophy phase 2 lasts weeks 9-12 and consists of moderate rep/moderate weight lifting. Helps give the body
increase in lean mass (build muscle) and address areas of weakness. Phase 1 of 2 will consist more of a slight
increase over the transition phase and phase 2 will be more preparation for the Strength Phase to come. **Please
note that each phase has two different workout routines.** Perform reps and sets at a 1 to 2 ratio of work to rest (ex:
30sec lifting: 60sec rest) You will need to log into your account to view the workout structure. Please follow the
exercise structure and do each set for a given exercise before moving onto the next. Modify where you need to
based on equipment available to you. Determine proper weight selection by trial and error. If you can keep proper
form and complete the reps without any effort, then add weight. If you lose form and can't complete the reps, remove
weight. Use this process as you progress to add or take away weight from workout to workout. This will ensure safety
and progressive improvement throughout the training.
ST (Se1) Strength Phase 1
Workout e 3 sets x 8 reps weeks 13-16
**Print this form to take with you to the gym; it can be used for each phase and the weeks it includes.
Use the open space next to each SET to record your weight and REP # completed, helps to track progress**
Workout type and description Week 13 Week 14 Week 15 Week 16
Warm-Up Duration:
5-15 min
Duration:
5-15 min
Duration:
5-15 min
Duration:
5-15 min Use a bike, row machine, treadmill, etc.... don't need to kill
yourself here, just get the blood flowing to the muscles
Core Crunch-Exercise Ball-8 REPS SET
1
SET
1
SET
1
SET
1
Sitting, back straight on exercise ball, roll hips forward to
allow for proper balance and begin crunch. Bending at the
waist, move upper body towards lower body and then
return to start position. (You can use the supplied media,
just don't do the rotation.) If reps are too easy please add
weight and hold it at your chest
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
Bench Press-8 REPS SET
1
SET
1
SET
1
SET
1
Begin by lying on the bench in a neutral position. Grasp the
dumbbells or bar in both hands. Fully extend the arms
above the body and lower them until the hands are even
with the chest.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
Lat Row Machine-8 REPS SET
1
SET
1
SET
1
SET
1
Using a machine or cable machine place yourself in the
proper position to assume a row position. Legs out in front
knees slightly bent. Use a grip that keeps your hands about
fist width apart and with straight back pull to mid chest and
return. Don't bend at hips, only your arms should be moving
and keep movement even no momentum.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
Bench Press Incline-8 REPS SET
1
SET
1
SET
1
SET
1
Begin by lying on the bench set at a 45 degree angle in a
neutral position. Grasp the dumbbells or bar in both hands.
Fully extend the arms above the body and lower them until
the hands are even with the chest. Be sure to raise the
weight towards the ceiling above you not out away from
you.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
Lat Pull Down-8 REPS SET
1
SET
1
SET
1
SET
1
Using the appropriate machine or cable machine, position
yourself with arms wider than shoulder width to pull the
weight down in front of your face while seated with straight
back. Return to start position without momentum.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
Shoulder Back Raises-8 REPS SET
1 SET
1 SET
1 SET
1
Standing with feet shoulder width apart and dumbbells in
each hand. Extend straight arms backwards to bring weight
up towards shoulder level, return to start. Keep movement
even and don't swing weights. Movement on this exercise
will be limited to shoulder flexibility, try not to bend at the
waist, just move the arm as far as it will go.
SET
2 SET
2 SET
2 SET
2
SET
3
SET
3
SET
3
SET
3
Shoulder Press Dumbbell-8 REPS SET
1
SET
1
SET
1
SET
1
Begin with feet shoulder width apart and dumbbells in each
hand at shoulder height. Extend both dumbbells until your
arms are fully extended above the head. This can also be
done while seated, don't arch back! Keep the weight in line
with the ears and above the head.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
Curls Dumbbell Hammer-8 REPS SET
1
SET
1
SET
1
SET
1
Begin with feet shoulder width apart and dumbbells at waist
height. Flex the arm and raise the dumbbell to the shoulder.
Slowly lower the dumbbell back to the starting position on
repeat on the opposite side. Keep dumbbells in line with
body by not twisting the wrist.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
Triceps Extension Dumbbell-8 REPS SET
1
SET
1
SET
1
SET
1
Begin with feet shoulder width apart and your arms flexed
above your head facing behind you. Clasping dumbbell
extend the arms until they are completely locked. Slowly
lower the arms back to the starting position. Can also be
done on machine or cable machine
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
Cool Down
Duration:
5-30 sec
Duration:
5-30 sec
Duration:
5-30 sec
Duration:
5-30 sec
Use this time to wind down from the ST Workout. Stretch the
muscle groups that have been worked today as well as any
other muscle groups that feel you need work. Do not bounce
and only go to the point of discomfort and hold 15-30 for
each. Over time you should gain some ability to move
further in each stretch.
Strength phase 1 lasts weeks 13-16 and consists of low rep/heavier weight lifting. Now that the body has
increased in lean mass (built muscle) and areas of weakness have been addressed, work can be done to
prepare for more explosive movements to come in the Power Phase. Phase 1 of 2 will consist more of a
slight increase over the Hypertrophy with an added set and phase 2 will be more preparation for the
Power Phase to come by yet another set increase. **Please note that each phase has two different workout
routines.**
Perform reps and sets at a 1 to 3 ratio of work to rest (ex: 30sec lifting: 90sec rest)
You will need to log into your account to view the workout structure.
Please follow the exercise structure and do each set for a given exercise before moving onto the next.
Modify where you need to based on equipment available to you.
Determine proper weight selection by trial and error. If you can keep proper form and complete the reps
without any effort, then add weight. If you lose form and can't complete the reps, remove weight. Use this
process as you progress to add or take away weight from workout to workout. This will ensure safety and
progressive improvement throughout the training.
ST (Sf1) Strength Phase 1
Workout f 3 sets x 8 reps weeks 13-16
**Print this form to take with you to the gym; it can be used for each phase and the weeks it includes.
Use the open space next to each SET to record your weight and REP # completed, helps to track progress**
Workout type and description Week 13 Week 14 Week 15 Week 16
Warm-Up Duration:
5-15 min
Duration:
5-15 min
Duration:
5-15 min
Duration:
5-15 min Use a bike, row machine, treadmill, etc.... don't need to kill
yourself here, just get the blood flowing to the muscles
Squat Barbell Shoulder width stance-8 REPS SET
1
SET
1
SET
1
SET
1
Begin shoulder width apart and hold both hands to the
sides. Slowly squat down to 90 degrees and return to the
start position. Make sure front of the knees doesn't go over
toes and that you drive from the heels and look high on the
wall in front of you to keep proper upper body form. Best
done in a squat rack for safety.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
Deadlift-8 REPS SET
1
SET
1
SET
1
SET
1
Begin with feet shoulder width apart and a slight bend in the
knees with both hands grasping the kettelbell, dumbbells or
bar. Slowly flex the upper body until the selected tool come
into contact with the ground. Concentrate on form. Works
the Hamstrings.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
Squat Single leg-Left-8 REPS SET
1
SET
1
SET
1
SET
1
Begin in a standing position on the left leg. Slowly lower
yourself as far as you can. Push back up to return to the start
position. Try to keep you knee over your toes and keep
your gaze forward, best done with not holding onto
anything.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
Squat Single leg-Right-8 REPS SET
1
SET
1
SET
1
SET
1
Begin in a standing position on the right leg. Slowly lower
yourself as far as you can. Push back up to return to the start
position. Try to keep you knee over your toes and keep
your gaze forward, best done with not holding onto
anything.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
Leg Curl using Machine-8 REPS SET
1
SET
1
SET
1
SET
1
Adjust the machine to fit you correctly; this correct position
will have the knee line up with the pivot point of the
machine. Be consistent with you movement and don't allow
for your hips to raise as the weight is pulled up by the
hamstrings.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
Calf Raises using Stairs or Step-8 REPS SET
1 SET
1 SET
1 SET
1
Utilize the full range of your calf muscles by pulling the heel
up and down while allowing the angle bend through the
ankle with toes on the step or stair platform. Slow consistent
movement. Hold weights in hands.
SET
2 SET
2 SET
2 SET
2
SET
3
SET
3
SET
3
SET
3
Back Extension-Exercise Ball-8 REPS SET
1
SET
1
SET
1
SET
1
Begin by laying face down on the exercise ball. While
keeping your legs straight raise them as high as you can.
Slowly lower the legs back to the starting position. The
video supplied shows the action, try and be smoother than
the example :) This can also be performed by keeping the
legs on the floor and raising your head-torso up and down.
This can also be performed on specific equipment built for
back extension. Hold weights in hand hold against chest
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
Core Crunch-Exercise Ball-8 REPS SET
1
SET
1
SET
1
SET
1
Sitting, back straight on exercise ball, roll hips forward to
allow for proper balance and begin crunch. Bending at the
waist, move upper body towards lower body and then
return to start position. (You can use the supplied media,
just don't do the rotation.) If reps are too easy please add
weight and hold it at your chest
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
Cool Down
Duration:
5-30 sec
Duration:
5-30 sec
Duration:
5-30 sec
Duration:
5-30 sec
Use this time to wind down from the ST Workout. Stretch the
muscle groups that have been worked today as well as any
other muscle groups that feel you need work. Do not bounce
and only go to the point of discomfort and hold 15-30 for
each. Over time you should gain some ability to move
further in each stretch.
Strength phase 1 lasts weeks 13-16 and consists of low rep/heavier weight lifting. Now that the body has
increased in lean mass (built muscle) and areas of weakness have been addressed, work can be done to
prepare for more explosive movements to come in the Power Phase. Phase 1 of 2 will consist more of a
slight increase over the Hypertrophy with an added set and phase 2 will be more preparation for the
Power Phase to come by yet another set increase. **Please note that each phase has two different workout
routines.**
Perform reps and sets at a 1 to 3 ratio of work to rest (ex: 30sec lifting: 90sec rest)
You will need to log into your account to view the workout structure.
Please follow the exercise structure and do each set for a given exercise before moving onto the next.
Modify where you need to based on equipment available to you.
Determine proper weight selection by trial and error. If you can keep proper form and complete the reps
without any effort, then add weight. If you lose form and can't complete the reps, remove weight. Use this
process as you progress to add or take away weight from workout to workout. This will ensure safety and
progressive improvement throughout the training.
ST (Se2) Strength Phase 2
Workout e 4 sets x 8 reps weeks 17-20
**Print this form to take with you to the gym; it can be used for each phase and the weeks it includes.
Use the open space next to each SET to record your weight and REP # completed, helps to track progress**
Workout type and description Week 17 Week 18 Week 19 Week 20
Warm-Up Duration:
5-15 min
Duration:
5-15 min
Duration:
5-15 min
Duration:
5-15 min Use a bike, row machine, treadmill, etc.... don't need to kill
yourself here, just get the blood flowing to the muscles
Core Crunch-Exercise Ball-8 REPS SET
1
SET
1
SET
1
SET
1
Sitting, back straight on exercise ball, roll hips forward to
allow for proper balance and begin crunch. Bending at the
waist, move upper body towards lower body and then
return to start position. (You can use the supplied media,
just don't do the rotation.) If reps are too easy please add
weight and hold it at your chest
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Bench Press-8 REPS SET
1
SET
1
SET
1
SET
1
Begin by lying on the bench in a neutral position. Grasp the
dumbbells or bar in both hands. Fully extend the arms
above the body and lower them until the hands are even
with the chest.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Lat Row Machine-8 REPS SET
1
SET
1
SET
1
SET
1
Using a machine or cable machine place yourself in the
proper position to assume a row position. Legs out in front
knees slightly bent. Use a grip that keeps your hands about
fist width apart and with straight back pull to mid chest and
return. Don't bend at hips, only your arms should be moving
and keep movement even no momentum.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Bench Press Incline-8 REPS SET
1
SET
1
SET
1
SET
1
Begin by lying on the bench set at a 45 degree angle in a
neutral position. Grasp the dumbbells or bar in both hands.
Fully extend the arms above the body and lower them until
the hands are even with the chest. Be sure to raise the
weight towards the ceiling above you not out away from
you.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Lat Pull Down-8 REPS SET
1
SET
1
SET
1
SET
1
Using the appropriate machine or cable machine, position
yourself with arms wider than shoulder width to pull the
weight down in front of your face while seated with straight
back. Return to start position without momentum.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Shoulder Raises Back-REPS SET
1 SET
1 SET
1 SET
1
Standing with feet shoulder width apart and dumbbells in
each hand. Extend straight arms backwards to bring weight
up towards shoulder level, return to start. Keep movement
even and don't swing weights. Movement on this exercise
will be limited to shoulder flexibility, try not to bend at the
waist, just move the arm as far as it will go.
SET
2 SET
2 SET
2 SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Shoulder Press Dumbbell-8 REPS SET
1
SET
1
SET
1
SET
1
Begin with feet shoulder width apart and dumbbells in each
hand at shoulder height. Extend both dumbbells until your
arms are fully extended above the head. This can also be
done while seated, don't arch back! Keep the weight in line
with the ears and above the head.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Curls Dumbbell Hammer-8 REPS SET
1
SET
1
SET
1
SET
1
Begin with feet shoulder width apart and dumbbells at waist
height. Flex the arm and raise the dumbbell to the shoulder.
Slowly lower the dumbbell back to the starting position on
repeat on the opposite side. Keep dumbbells in line with
body by not twisting the wrist.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Triceps Extension Dumbbell-8 REPS SET
1
SET
1
SET
1
SET
1
Begin with feet shoulder width apart and your arms flexed
above your head facing behind you. Clasping dumbbell
extend the arms until they are completely locked. Slowly
lower the arms back to the starting position. Can also be
done on machine or cable machine
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4 SET
4 SET
4 SET
4
Cool Down
Duration:
5-30 sec
Duration:
5-30 sec
Duration:
5-30 sec
Duration:
5-30 sec
Use this time to wind down from the ST Workout. Stretch the
muscle groups that have been worked today as well as any
other muscle groups that feel you need work. Do not bounce
and only go to the point of discomfort and hold 15-30 for
each. Over time you should gain some ability to move
further in each stretch.
Strength phase 2 lasts weeks 17-20 and consists of low rep/heavier weight lifting. Now that the body has
increased in lean mass (built muscle) and areas of weakness have been addressed, work can be done to
prepare for more explosive movements to come in the Power Phase. Phase 1 of 2 will consist more of a
slight increase over the Hypertrophy with an added set and phase 2 will be more preparation for the
Power Phase to come by yet another set increase. **Please note that each phase has two different workout
routines.**
Perform reps and sets at a 1 to 3 ratio of work to rest (ex: 30sec lifting: 90sec rest)
You will need to log into your account to view the workout structure.
Please follow the exercise structure and do each set for a given exercise before moving onto the next.
Modify where you need to based on equipment available to you.
Determine proper weight selection by trial and error. If you can keep proper form and complete the reps
without any effort, then add weight. If you lose form and can't complete the reps, remove weight. Use this
process as you progress to add or take away weight from workout to workout. This will ensure safety and
progressive improvement throughout the training.
ST (Sf2) Strength Phase 2
Workout f 4 sets x 8 reps weeks 17-20
**Print this form to take with you to the gym; it can be used for each phase and the weeks it includes.
Use the open space next to each SET to record your weight and REP # completed, helps to track progress**
Workout type and description Week 17 Week 18 Week 19 Week 20
Warm-Up Duration:
5-15 min
Duration:
5-15 min
Duration:
5-15 min
Duration:
5-15 min Use a bike, row machine, treadmill, etc.... don't need to kill
yourself here, just get the blood flowing to the muscles
Squats Barbell Shoulder Width-8 REPS SET
1
SET
1
SET
1
SET
1
Begin shoulder width apart and hold both hands to the
sides. Slowly squat down to 90 degrees and return to the
start position. Make sure front of the knees doesn't go over
toes and that you drive from the heels and look high on the
wall in front of you to keep proper upper body form. Best
done in a squat rack for safety.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Deadlift-8 REPS SET
1
SET
1
SET
1
SET
1
Begin with feet shoulder width apart and a slight bend in the
knees with both hands grasping the kettelbell, dumbbells or
bar. Slowly flex the upper body until the selected tool come
into contact with the ground. Concentrate on form. Works
the Hamstrings.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Squat Single Leg-Left-8 REPS SET
1
SET
1
SET
1
SET
1
Begin in a standing position on the left leg. Slowly lower
yourself as far as you can. Push back up to return to the start
position. Try to keep you knee over your toes and keep
your gaze forward, best done with not holding onto
anything.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Squat Single Leg-Right-8 REPS SET
1
SET
1
SET
1
SET
1
Begin in a standing position on the right leg. Slowly lower
yourself as far as you can. Push back up to return to the start
position. Try to keep you knee over your toes and keep
your gaze forward, best done with not holding onto
anything.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Leg curl using Machine-8 REPS SET
1
SET
1
SET
1
SET
1
Adjust the machine to fit you correctly; this correct position
will have the knee line up with the pivot point of the
machine. Be consistent with you movement and don't allow
for your hips to raise as the weight is pulled up by the
hamstrings.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Calf Raises using Stair or Step-8 REPS SET
1 SET
1 SET
1 SET
1
Utilize the full range of your calf muscles by pulling the heel
up and down while allowing the angle bend through the
ankle with toes on the step or stair platform. Slow consistent
movement. Hold weights in hands.
SET
2 SET
2 SET
2 SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Back Extension-Exercise ball-8 REPS SET
1
SET
1
SET
1
SET
1
Begin by laying face down on the exercise ball. While
keeping your legs straight raise them as high as you can.
Slowly lower the legs back to the starting position. The
video supplied shows the action, try and be smoother than
the example :) This can also be performed by keeping the
legs on the floor and raising your head-torso up and down.
This can also be performed on specific equipment built for
back extension. Hold weights in hand hold against chest
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Core Crunch-Exercise Ball-8 REPS SET
1
SET
1
SET
1
SET
1
Sitting, back straight on exercise ball, roll hips forward to
allow for proper balance and begin crunch. Bending at the
waist, move upper body towards lower body and then
return to start position. (You can use the supplied media,
just don't do the rotation.) If reps are too easy please add
weight and hold it at your chest.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4 SET
4 SET
4 SET
4
Cool Down
Duration:
5-30 sec
Duration:
5-30 sec
Duration:
5-30 sec
Duration:
5-30 sec
Use this time to wind down from the ST Workout. Stretch the
muscle groups that have been worked today as well as any
other muscle groups that feel you need work. Do not bounce
and only go to the point of discomfort and hold 15-30 for
each. Over time you should gain some ability to move
further in each stretch.
Strength phase 2 lasts weeks 17-20 and consists of low rep/heavier weight lifting. Now that the body has
increased in lean mass (built muscle) and areas of weakness have been addressed, work can be done to
prepare for more explosive movements to come in the Power Phase. Phase 1 of 2 will consist more of a
slight increase over the Hypertrophy with an added set and phase 2 will be more preparation for the
Power Phase to come by yet another set increase. **Please note that each phase has two different workout
routines.**
Perform reps and sets at a 1 to 3 ratio of work to rest (ex: 30sec lifting: 90sec rest)
You will need to log into your account to view the workout structure.
Please follow the exercise structure and do each set for a given exercise before moving onto the next.
Modify where you need to based on equipment available to you.
Determine proper weight selection by trial and error. If you can keep proper form and complete the reps
without any effort, then add weight. If you lose form and can't complete the reps, remove weight. Use this
process as you progress to add or take away weight from workout to workout. This will ensure safety and
progressive improvement throughout the training.
ST (Pg) Power Phase
Workout g 4 sets x 6 reps weeks 21-24
**Print this form to take with you to the gym; it can be used for each phase and the weeks it includes.
Use the open space next to each SET to record your weight and REP # completed, helps to track progress**
Workout type and description Week 21 Week 22 Week 23 Week 24
Warm-Up Duration:
5-15 min
Duration:
5-15 min
Duration:
5-15 min
Duration:
5-15 min Use a bike, row machine, treadmill, etc.... don't need to kill
yourself here, just get the blood flowing to the muscles
Power Clean-6 REPS SET
1
SET
1
SET
1
SET
1
This is a compound type of movement. It is best to practice
without weight and make sure the mechanics of the
movement are sound before adding weight. You can view a
example of this exercise from this website.
(http://www.exrx.net/WeightExercises/OlympicLifts/DBCle
an.html)
Preparation Squat down with dumbbells near sides of
ankles, palms facing together. Position shoulders over
dumbbells with back arched tightly. Arms are straight with
elbows pointed outward. Execution Pull dumbbells up off
floor by extending hips and knees. As dumbbells reach
knees vigorously raise shoulders while keeping dumbbells
close to thighs. Jump upward extending body. Shrug
shoulders and pull dumbbells upward with arms allowing
elbows to bend out to sides, keeping dumbbells close to
body. Aggressively pull body under dumbbell, rotating
elbows around dumbbells. Catch dumbbells on shoulders
while moving into squat position. Hitting bottom of squat,
stand up immediately. Return Lower dumbbells to mid-thigh
position. With chest high and taut lower back, squat down
into original position until dumbbells make contact with
floor. Repeat.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Bench Press-6 REPS SET
1
SET
1
SET
1
SET
1
Begin by lying on the bench in a neutral position. Grasp the
dumbbells or bar in both hands. Fully extend the arms
above the body and lower them until the hands are even
with the chest.
SET
2
SET
2
SET
2
SET
2
SET
3 SET
3 SET
3 SET
3
SET
4
SET
4
SET
4
SET
4
Step ups Box Dumbbell-6 REPS SET
1
SET
1
SET
1
SET
1
Begin standing in front of box with the dumbbells at the
sides of the body. With one foot, step on the box and bring
the other foot up beside it. Step back down with the same
foot and then follow with the other. Alternate steps or do ne
side leading for the rep count.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Shoulder Back Raises-6 REPS SET
1 SET
1 SET
1 SET
1
Standing with feet shoulder width apart and dumbbells in
each hand. Extend straight arms backwards to bring weight
up towards shoulder level, return to start. Keep movement
even and don't swing weights. Movement on this exercise
will be limited to shoulder flexibility, try not to bend at the
waist, just move the arm as far as it will go.
SET
2 SET
2 SET
2 SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Core Crunch-Exercise Ball-6 REPS SET
1
SET
1
SET
1
SET
1
Sitting, back straight on exercise ball, roll hips forward to
allow for proper balance and begin crunch. Bending at the
waist, move upper body towards lower body and then
return to start position. (You can use the supplied media,
just don't do the rotation.)
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Cool Down
Duration:
5-30 sec
Duration:
5-30 sec
Duration:
5-30 sec
Duration:
5-30 sec
Use this time to wind down from the ST Workout. Stretch the
muscle groups that have been worked today as well as any
other muscle groups that feel you need work. Do not bounce
and only go to the point of discomfort and hold 15-30 for
each. Over time you should gain some ability to move
further in each stretch.
Power phase lasts weeks 21-24 and consists of low rep/heavier weight lifting. Fast and explosive
movement for the Power Clean Dumbbell exercise and slow and controlled for all others. This Phase is the
key to the program; you should feel strong and ready to do some intense work. There are 3 different
workouts done in the next 4 weeks and then the plan moves on to Muscular Endurance. **Please note that
each phase has three different workout routines.**
Perform reps and sets at a 1 to 3 ratio of work to rest (ex: 30sec lifting: 90-180sec rest)
You will need to log into your account to view the workout structure.
Please follow the exercise structure and do each set for a given exercise before moving onto the next.
Modify where you need to based on equipment available to you.
Determine proper weight selection by trial and error. If you can keep proper form and complete the reps
without any effort, then add weight. If you lose form and can't complete the reps, remove weight. Use this
process as you progress to add or take away weight from workout to workout. This will ensure safety and
progressive improvement throughout the training
ST (Ph) Power Phase
Workout h 4 sets x 6 reps weeks 21-24
**Print this form to take with you to the gym; it can be used for each phase and the weeks it includes.
Use the open space next to each SET to record your weight and REP # completed, helps to track progress**
Workout type and description Week 21 Week 22 Week 23 Week 24
Warm-Up Duration:
5-15 min
Duration:
5-15 min
Duration:
5-15 min
Duration:
5-15 min Use a bike, row machine, treadmill, etc.... don't need to kill
yourself here, just get the blood flowing to the muscles
Squat shoulder width stance-6 REPS SET
1
SET
1
SET
1
SET
1
Begin shoulder width apart and hold both hands to the
sides. Slowly squat down to 90 degrees and return to the
start position. Make sure front of the knees doesn't go over
toes and that you drive from the heels and look high on the
wall in front of you to keep proper upper body form. Best
done in a squat rack for safety.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Dead Lift-6 REPS SET
1
SET
1
SET
1
SET
1
Begin with feet shoulder width apart and a slight bend in the
knees with both hands grasping the kettelbell, dumbbells or
bar. Slowly flex the upper body until the selected tool come
into contact with the ground. Concentrate on form. Works
the Hamstrings.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Row Dumbbell Bench-6 REPS SET
1
SET
1
SET
1
SET
1
Begin by laying face down on the bench with the arms fully
extended grasping the dumbbells on the ground. Slowly
pull the elbows and dumbbells back as far as you can.
Repeat as desired.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Shoulder Press Dumbbell-6 REPS SET
1
SET
1
SET
1
SET
1
Begin with feet shoulder width apart and dumbbells in each
hand at shoulder height. Extend both dumbbells until your
arms are fully extended above the head. This can also be
done while seated, don't arch back! Keep the weight in line
with the ears and above the head.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Back Extension-Exercise Ball-6 REPS SET
1
SET
1
SET
1
SET
1
Begin by laying face down on the exercise ball. While
keeping your legs straight raise them as high as you can.
Slowly lower the legs back to the starting position. The
video supplied shows the action, try and be smoother than
the example :) This can also be performed by keeping the
legs on the floor and raising your head-torso up and down.
This can also be performed on specific equipment built for
back extension. Add weight if rep count is to easy
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Cool Down
Duration:
5-30 sec
Duration:
5-30 sec
Duration:
5-30 sec
Duration:
5-30 sec
Use this time to wind down from the ST Workout. Stretch the
muscle groups that have been worked today as well as any
other muscle groups that feel you need work. Do not bounce
and only go to the point of discomfort and hold 15-30 for
each. Over time you should gain some ability to move
further in each stretch.
Power phase lasts weeks 21-24 and consists of low rep/heavier weight lifting. Fast and explosive
movement for the Power Clean Dumbbell exercise and slow and controlled for all others. This Phase is the
key to the program; you should feel strong and ready to do some intense work. There are 3 different
workouts done in the next 4 weeks and then the plan moves on to Muscular Endurance. **Please note that
each phase has three different workout routines.**
Perform reps and sets at a 1 to 3 ratio of work to rest (ex: 30sec lifting: 90-180sec rest)
You will need to log into your account to view the workout structure.
Please follow the exercise structure and do each set for a given exercise before moving onto the next.
Modify where you need to based on equipment available to you.
Determine proper weight selection by trial and error. If you can keep proper form and complete the reps
without any effort, then add weight. If you lose form and can't complete the reps, remove weight. Use this
process as you progress to add or take away weight from workout to workout. This will ensure safety and
progressive improvement throughout the training.
ST (Pi) Power Phase
Workout i 4 sets x 6 reps weeks 21-24
**Print this form to take with you to the gym; it can be used for each phase and the weeks it includes.
Use the open space next to each SET to record your weight and REP # completed, helps to track progress**
Workout type and description Week 21 Week 22 Week 23 Week 24
Warm-Up Duration:
5-15 min
Duration:
5-15 min
Duration:
5-15 min
Duration:
5-15 min Use a bike, row machine, treadmill, etc.... don't need to kill
yourself here, just get the blood flowing to the muscles
Leg Press using machine-6 REPS SET
1
SET
1
SET
1
SET
1
Begin by sitting into machine after selecting weight,
shoulder width apart and hold both hands to the sides to
work locking mechanism if present. Slowly squat down to 90
degrees and return to the start position. Make sure front of
the knees doesn't go over toes and that you drive from the
heels and look high on the wall in front of you to keep
proper upper body form.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Dead Lift-6 REPS SET
1
SET
1
SET
1
SET
1
Begin with feet shoulder width apart and a slight bend in the
knees with both hands grasping the kettelbell, dumbbells or
bar. Slowly flex the upper body until the selected tool come
into contact with the ground. Concentrate on form. Works
the Hamstrings.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Lunge forward with rotation-6 REPS SET
1
SET
1
SET
1
SET
1
Begin with feet shoulder width apart no weight, dumbbells
or grasping med ball with both hands. Step the left foot
forward while rotating the med ball and the upper body to
the left. Once the foot hits the ground push back to the
starting position. Alternate to the right foot for each rep or
complete reps for one side and then do other side.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Lunge backward with rotation-6 REPS SET
1
SET
1
SET
1
SET
1
Begin with feet shoulder width apart no weight, dumbbells
or grasping med ball with both hands. Step the left foot
rearward while rotating the med ball and the upper body to
the left. Once the foot hits the ground push back to the
starting position. Alternate to the right foot for each rep or
complete reps for one side and then do other side.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Leg Curl using machine-6 REPS SET
1
SET
1
SET
1
SET
1
Adjust the machine to fit you correctly; this correct position
will have the knee line up with the pivot point of the
machine. Be consistent with you movement and don't allow
for your hips to raise as the weight is pulled up by the
hamstrings.
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Calf Raises-6 REPS SET
1 SET
1 SET
1 SET
1
Adjust the machine for the proper fit and weight. Utilize the
full range of your calf muscles by pulling the heel up and
down while allowing the angle bend through the ankle with
toes on the platform. Slow consistent movement.
SET
2 SET
2 SET
2 SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Core Crunch-Exercise Ball-6 REPS SET
1
SET
1
SET
1
SET
1
Sitting, back straight on exercise ball, roll hips forward to
allow for proper balance and begin crunch. Bending at the
waist, move upper body towards lower body and then
return to start position. (You can use the supplied media,
just don't do the rotation.)
SET
2
SET
2
SET
2
SET
2
SET
3
SET
3
SET
3
SET
3
SET
4
SET
4
SET
4
SET
4
Cool Down
Duration:
5-30 sec
Duration:
5-30 sec
Duration:
5-30 sec
Duration:
5-30 sec
Use this time to wind down from the ST Workout. Stretch the
muscle groups that have been worked today as well as any
other muscle groups that feel you need work. Do not bounce
and only go to the point of discomfort and hold 15-30 for
each. Over time you should gain some ability to move
further in each stretch.
Power phase lasts weeks 21-24 and consists of low rep/heavier weight lifting. Fast and explosive
movement for the Power Clean Dumbbell exercise and slow and controlled for all others. This Phase is the
key to the program; you should feel strong and ready to do some intense work. There are 3 different
workouts done in the next 4 weeks and then the plan moves on to Muscular Endurance. **Please note that
each phase has three different workout routines.**
Perform reps and sets at a 1 to 3 ratio of work to rest (ex: 30sec lifting: 90-180sec rest)
You will need to log into your account to view the workout structure.
Please follow the exercise structure and do each set for a given exercise before moving onto the next.
Modify where you need to based on equipment available to you.
Determine proper weight selection by trial and error. If you can keep proper form and complete the reps
without any effort, then add weight. If you lose form and can't complete the reps, remove weight. Use this
process as you progress to add or take away weight from workout to workout. This will ensure safety and
progressive improvement throughout the training.
ST (Ej) Endurance Phase
Workout j 2 sets x 20 reps weeks 25-28
**Print this form to take with you to the gym; it can be used for each phase and the weeks it includes.
Use the open space next to each SET to record your weight and REP # completed, helps to track progress**
Workout type and description Week 25 Week 26 Week 27 Week 28
Warm-Up Duration:
5-15 min
Duration:
5-15 min
Duration:
5-15 min
Duration:
5-15 min Use a bike, row machine, treadmill, etc.... don't need to kill
yourself here, just get the blood flowing to the muscles
Squat Shoulder width-20 REPS SET
1
SET
1
SET
1
SET
1
Begin shoulder width apart and hold both hands to the
sides. Slowly squat down to 90 degrees and return to the
start position. Make sure front of the knees doesn't go over
toes and that you drive from the heels and look high on the
wall in front of you to keep proper upper body form. Best
done in a squat rack for safety.
SET
2
SET
2
SET
2
SET
2
Bench Press-20 REPS SET
1
SET
1
SET
1
SET
1
Begin by lying on the bench in a neutral position. Grasp the
dumbbells or bar in both hands. Fully extend the arms
above the body and lower them until the hands are even
with the chest.
SET
2
SET
2
SET
2
SET
2
Back Extension-Exercise Ball-20 REPS SET
1
SET
1
SET
1
SET
1
Begin by laying face down on the exercise ball. While
keeping your legs straight raise them as high as you can.
Slowly lower the legs back to the starting position. The
video supplied shows the action, try and be smoother than
the example :) This can also be performed by keeping the
legs on the floor and raising your head-torso up and down.
This can also be performed on specific equipment built for
back extension.
SET
2
SET
2
SET
2
SET
2
Step ups Box Dumbbell-20 REPS SET
1
SET
1
SET
1
SET
1
Begin standing in front of box with the dumbbells at the
sides of the body. With one foot, step on the box and bring
the other foot up beside it. Step back down with the same
foot and then follow with the other. Alternate steps or do ne
side leading for the rep count.
SET
2
SET
2
SET
2
SET
2
Row Dumbbell Bench-20 REPS SET
1
SET
1
SET
1
SET
1
Begin by laying face down on the bench with the arms fully
extended grasping the dumbbells on the ground. Slowly
pull the elbows and dumbbells back as far as you can.
Repeat as desired.
SET
2
SET
2
SET
2
SET
2
Calf raises using stairs or step-20 REPS SET
1 SET
1 SET
1 SET
1
Utilize the full range of your calf muscles by pulling the heel
up and down while allowing the angle bend through the
ankle with toes on the step or stair platform. Slow consistent
movement. Hold weights in hands.
SET
2 SET
2 SET
2 SET
2
Core Crunch-Exercise Ball-20 REPS SET
1
SET
1
SET
1
SET
1
Sitting, back straight on exercise ball, roll hips forward to
allow for proper balance and begin crunch. Bending at the
waist, move upper body towards lower body and then
return to start position. (You can use the supplied media,
just don't do the rotation.)
SET
2
SET
2
SET
2
SET
2
Triceps Extension Dumbell-20 REPS SET
1
SET
1
SET
1
SET
1
Begin with feet shoulder width apart and your arms flexed
above your head facing behind you. Clasping dumbbell
extend the arms until they are completely locked. Slowly
lower the arms back to the starting position. Can also be
done on machine or cable machine
SET
2
SET
2
SET
2
SET
2
Cool Down
Duration:
5-30 sec
Duration:
5-30 sec
Duration:
5-30 sec
Duration:
5-30 sec
Use this time to wind down from the ST Workout. Stretch the
muscle groups that have been worked today as well as any
other muscle groups that feel you need work. Do not bounce
and only go to the point of discomfort and hold 15-30 for
each. Over time you should gain some ability to move
further in each stretch.
Endurance Phase lasts weeks 25-28 and consists of high rep/low weight lifting. This Phase should not be
skipped; it helps simulate riding workouts and will prepare for the beginning of the season as well as the
Maintenance Phase to follow.
Perform reps and sets at a 1 to 1 ratio of work to rest (ex: 30sec lifting: 30sec rest)
You will need to log into your account to view the workout structure.
Please follow the exercise structure and do each set for a given exercise before moving onto the next.
Modify where you need to based on equipment available to you.
Determine proper weight selection by trial and error. If you can keep proper form and complete the reps
without any effort, then add weight. If you lose form and can't complete the reps, remove weight. Use this
process as you progress to add or take away weight from workout to workout. This will ensure safety and
progressive improvement throughout the training.
ST (Mk) Maintenance Phase
Workout k 2 sets x 10 reps weeks 29-52
**Print this form to take with you to the gym; it can be used for each phase and the weeks it includes.
Use the open space next to each SET to record your weight and REP # completed, helps to track progress**
Workout type and description Week 29 Week 30 Week 31 Week 32
Warm-Up Duration:
5-15 min
Duration:
5-15 min
Duration:
5-15 min
Duration:
5-15 min Use a bike, row machine, treadmill, etc.... don't need to kill
yourself here, just get the blood flowing to the muscles
Barbell Squats-10 REPS SET
1
SET
1
SET
1
SET
1
Begin shoulder width apart and hold both hands to the
sides. Slowly squat down to 90 degrees and return to the
start position. Make sure front of the knees doesn't go over
toes and that you drive from the heels and look high on the
wall in front of you to keep proper upper body form. Best
done in a squat rack for safety.
SET
2
SET
2
SET
2
SET
2
Bench Press-10 REPS SET
1
SET
1
SET
1
SET
1
Begin by lying on the bench in a neutral position. Grasp the
dumbbells or bar in both hands. Fully extend the arms
above the body and lower them until the hands are even
with the chest.
SET
2
SET
2
SET
2
SET
2
Row Dumbbell Bench-10 REPS SET
1
SET
1
SET
1
SET
1
Begin by laying face down on the bench with the arms fully
extended grasping the dumbbells on the ground. Slowly
pull the elbows and dumbbells back as far as you can.
Repeat as desired.
SET
2
SET
2
SET
2
SET
2
Calf Raises-10 REPS SET
1
SET
1
SET
1
SET
1
Adjust the machine for the proper fit and weight. Utilize the
full range of your calf muscles by pulling the heel up and
down while allowing the angle bend through the ankle with
toes on the platform. Slow consistent movement.
SET
2
SET
2
SET
2
SET
2
Back Extension-Exercise Ball-10 REPS SET
1
SET
1
SET
1
SET
1
Begin by laying face down on the exercise ball. While
keeping your legs straight raise them as high as you can.
Slowly lower the legs back to the starting position. The
video supplied shows the action, try and be smoother than
the example :) This can also be performed by keeping the
legs on the floor and raising your head-torso up and down.
This can also be performed on specific equipment built for
back extension. add weight if reps count is to easy
SET
2
SET
2
SET
2
SET
2
Core Crunch-Exercise Ball-10 REPS SET
1 SET
1 SET
1 SET
1
Sitting, back straight on exercise ball, roll hips forward to
allow for proper balance and begin crunch. Bending at the
waist, move upper body towards lower body and then
return to start position. (You can use the supplied media,
just don't do the rotation.) If reps are too easy please add
weight and hold it at your chest.
SET
2 SET
2 SET
2 SET
2
Shoulder Press Dumbbell-10 REPS SET
1
SET
1
SET
1
SET
1
Begin with feet shoulder width apart and dumbbells in each
hand at shoulder height. Extend both dumbbells until your
arms are fully extended above the head. This can also be
done while seated, don't arch back! Keep the weight in line
with the ears and above the head.
SET
2
SET
2
SET
2
SET
2
Curls Dumbbell Alternating-10 REPS SET
1
SET
1
SET
1
SET
1
Begin with the feet shoulder width apart, while keeping
your arms fully extended by your torso. Start by flexing one
of your elbows elevating the dumbbell to the shoulder.
Repeat on the opposite side. Don't rock or create
momentum with the weight. Twist forearm to bring
dumbbell perpendicular to the starting position.
SET
2
SET
2
SET
2
SET
2
Triceps Extension Dumbbell-10 REPS SET
1
SET
1
SET
1
SET
1
Begin with feet shoulder width apart and your arms flexed
above your head facing behind you. Clasping dumbbell
extend the arms until they are completely locked. Slowly
lower the arms back to the starting position. Can also be
done on machine or cable machine
SET
2
SET
2
SET
2
SET
2
Cool Down
Duration:
5-30 sec
Duration:
5-30 sec
Duration:
5-30 sec
Duration:
5-30 sec
Use this time to wind down from the ST Workout. Stretch the
muscle groups that have been worked today as well as any
other muscle groups that feel you need work. Do not bounce
and only go to the point of discomfort and hold 15-30 for
each. Over time you should gain some ability to move
further in each stretch.
Maintenance Phase lasts weeks 29-52 and consists of moderate rep/heavier weight lifting. This Phase
should be done to keep the strength through the summer season. Depending on race schedule you will
want to taper by skipping one or more weeks before the race, and then get right back into maintenance.
This should be done right up to the start of the Transition Phase which is what started this program.
Reps and sets at a 1 to 2 ratio of work to rest (ex: 30sec lifting: 60sec rest)
You will need to log into your account to view the workout structure.
Please follow the exercise structure and do each set for a given exercise before moving onto the next.
Modify where you need to based on equipment available to you.
Determine proper weight selection by trial and error. If you can keep proper form and complete the reps
without any effort, then add weight. If you lose form and can't complete the reps, remove weight. Use this
process as you progress to add or take away weight from workout to workout. This will ensure safety and
progressive improvement throughout the training.