Transition/Maintenance
Program for College Athlete High School Athlete
Trainer : Timothy Bacon
IntroductionStrength & aerobic program designed to help/ maintain fitness during a 2-4 week transition period between
season. E.g., between a College or High School season ending about March 1 and the start of the second part of
the season (March 23) directed towards the National Championships on April 19.
Warm Up1. 5 min. stationary bike @ 120 BPM. 2. 4 sets of DYNAMIC stretches: walking front lunges (8 steps), walking knee
to chest (8 steps), walking quad stretches (8 steps). 3. 2 min. of "mini" 2-second stretches of tight areas (e.g.,
hamstrings).
Cardio Program
Activity Intensity Duration Comments
Stationary
Bike
High 20 min. 2 min. warm-up @ medium intensity (120-130
BPM), 15 intervals of 30s:30s (hard/easy) with HR
reaching 150-160, followed by 3 min. cooldown @
120 BPM.
Summary Of Program
Activity Type Sets Reps Duration Tempo Intensity Rest
Squat - Prisoner Exercise 112 or Max.
#N/A slow medium none
Lower Body Twist - Supine on SB Exercise 112 or Max.
#N/A slow medium none
Squat to 2 Arm DB Press Exercise 112 or Max.
#N/A slow medium none
Abdominal - Full Sit Up On SB Exercise 112 or Max.
#N/A slow medium none
Lunge - Front w/ Bosu Ball Exercise 112 or Max.
#N/A slow medium none
Push Up - Kneeling On SB Exercise 112 or Max.
#N/A slow medium none
Lunge - Side w/ Bosu Ball Exercise 112 or Max.
#N/A slow medium none
Iso Abs - Side Lying Exercise 112 or Max.
#N/A slow medium none
Shoulder Shrugs - DB Exercise 112 or Max.
#N/A slow medium none
Hamstring Curl - Supine w/ SB Exercise 212 or Max.
#N/A slow medium none
Leg Extension - Seated Exercise 112 or Max.
#N/A slow medium none
Backhand/Forehand Swing (Scapula) Exercise N/A
Abdominal Crunch - Reverse on Floor Exercise 112 or Max.
#N/A slow medium none
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Row - Bent Over With MB Exercise 112 or Max.
#N/A slow medium none
Bridge - Floor Exercise 112 or Max.
#N/A slow medium none
PNF Low/High Cable Pull w/ Pivot Exercise 112 or Max.
#N/A slow medium none
Lateral Raise - Standing With DB (1 Arm 1
Leg)Exercise 1
12 or Max.
#N/A slow medium none
Cool DownPerform cardio workout followed by longer (20-30 second) stretches of tight areas (e.g., quads, glutes, hamstrings,
lower back).
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2 of 11 3/6/09 12:22 AM
SQUAT - PRISONER
Reps : 12 or Max. # Sets : 1 Intensity : medium
Tempo : slow Rest : none
Preparation :
Stand in proper alignment , at shoulder width, with hands
behind the head, fingers interlocked (DO NOT PRESS
INTO THE HEAD/NECK).
Movement :
Draw your belly button inward toward your spine.
Allow yourself to lower to a squat position under control
without compensation.
Extend your hips, knees and ankles to a standing
position.
LOWER BODY TWIST - SUPINE ON SB
Reps : 12 or Max. # Sets : 1 Intensity : medium
Tempo : slow Rest : none
Preparation :
Lie on your back, heels on the Stability Ball, arms out to
the side on the ground.
Maintain ‘neutrality at the lumbo pelvic hip complex’ with
a proper drawing in and pelvic floor contraction.
Movement :
Elevate the hips off the floor, maintaining good spinal
position and hold.
Flex one leg at the hip joint so that it is perpendicular to
the ground.
Simultaneously, adduct the elevated leg and rotate that
hip towards the midline of the body.
This movement should be SLOW AND CONTROLLED as
most injuries of the low back occur on a transverse plane
during deceleration.
As the elevated leg fall toward the floor, make sure that
the shoulder blades DO NOT come off the ground.
Rotate the hips back to the starting position.
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3 of 11 3/6/09 12:22 AM
SQUAT TO 2 ARM DB PRESS
Reps : 12 or Max. # Sets : 1 Intensity : medium
Tempo : slow Rest : none
Preparation :
Begin with feet shoulder width apart with feet pointing
straight ahead and knees over 2nd & 3rd toes.
Hold dumbbells at chest level with palms facing body.
Movement :
Perform a ! squat keeping lower extremity in proper
alignment.
Before any compensation occurs, activate glutes and
stand to a fully upright position.
Once stabilized, press the dumbbells overhead until both
arms are fully extended with palms facing away.
Slowly return the dumbbells back to chest and repeat.
Progressions: Alt Arm, I Arm.
ABDOMINAL - FULL SIT UP ON SB
Reps : 12 or Max. # Sets : 1 Intensity : medium
Tempo : slow Rest : none
Preparation :
Sit on the ball.
Slowly roll down the ball until the ball is in the small of
the back.
Be sure you are balanced when back is fully extended.
Keep feet in proper alignment facing straight ahead.
Align feet directly under the knees.
Movement :
Draw the belly button in towards the spine.
Place your tongue on the roof of your mouth just behind
your top teeth.
Squeeze the glutes.
Contract the abdominals while curling the upper torso
towards your hips.
Flex at the hips bringing the upper body to a fully upright
position on the ball.
Do not push with the legs to perform the hip flexion.
Slowly lower the upper body to the starting position.
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4 of 11 3/6/09 12:22 AM
LUNGE - FRONT W/ BOSU BALL
Reps : 12 or Max. # Sets : 1 Intensity : medium
Tempo : slow Rest : none
Preparation :
Initiate a thorough dynamic warm up prior to starting this
exercise, this engages the nervous system.
Prepare for this motion by keeping a lengthened position
in the body.
Movement :
This movement involves a step forward (sagittal) lunge
onto a Bosu ball.
Start a stride length away from the Bosu ball (with the
Bosu straight ahead).
Perform a step sagittal lunge as shown.
Return to the starting position and repeat for desired
number of reps.
TRAINERS: Ensure the client does NOT exhibit the
following: adduction of the lunging knee, collapsing of the
trunk (excessive flexion) or rounding position in the upper
back – these may be signs that the exercise is too
advanced.
PUSH UP - KNEELING ON SB
Reps : 12 or Max. # Sets : 1 Intensity : medium
Tempo : slow Rest : none
Preparation :
In optimal posture, safely assume a kneeling push-up
position with hands on ball.
Movement :
From the start position, draw your belly button inward
toward your spine.
Maintaining optimal posture (the key), slowly lower body
down toward ball.
Return to the start position and repeat movement.
Do not let abdominal region sag!
Perform repetitions slowly!
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LUNGE - SIDE W/ BOSU BALL
Reps : 12 or Max. # Sets : 1 Intensity : medium
Tempo : slow Rest : none
Preparation :
Initiate a thorough dynamic warm up prior to starting this
exercise, this engages the nervous system.
Prepare for this motion by keeping a lengthened position in the
body.
Movement :
This movement involves a side step lunge (in the frontal
plane) onto a Bosu ball.
Start a stride length away from the Bosu ball (with the
Bosu ball to one side).
Perform a step lunge in the frontal plane as shown.
Return to the starting position and repeat for desired
number of reps.
TRAINERS: Ensure the client does NOT exhibit the
following: adduction of the lunging knee, collapsing of the
trunk (excessive flexion) or rounding position in the upper
back – these may be signs that the exercise is too
advanced.
ISO ABS - SIDE LYING
Reps : 12 or Max. # Sets : 1 Intensity : medium
Tempo : slow Rest : none
Preparation :
Lie on the right side with legs bent.
Before movement begins, optimal postural alignment is
mandatory.
Place right elbow directly under the right shoulder for
support.
Movement :
Draw your lower abdomen inward toward your spine.
While maintaining the drawing-in maneuver, lift body up
onto forearm and hold for 5-10 seconds (seconds may
vary depending on individual abilities).
While still maintaining the drawing-in maneuver, lower to
the floor.
Repeat recommended repetitions.
The cervical spine must stay in a neutral position!
Do not sacrifice form for more time.
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SHOULDER SHRUGS - DB
Reps : 12 or Max. # Sets : 1 Intensity : medium
Tempo : slow Rest : none
Preparation :
Stand hip width, knees bend slightly, shoulder blades
retracted, with the tongue in "swallowing" position.
Take a neutral grip with palms facing the body.
Movement :
Shrug upward, aiming the shoulders toward the back of
the head.
Lower at desired REP TEMPO.
Maintain optimal posture throughout the movement.
HAMSTRING CURL - SUPINE W/ SB
Reps : 12 or Max. # Sets : 2 Intensity : medium
Tempo : slow Rest : none
Preparation :
Start by lying on back with arms outstretched and palms
up.
Place heels on ball with toes pointing straight up.
Movement :
Perform an abdominal draw-in and squeeze glutes to raise
your hips from the floor.
Next, curl your heels toward your glutes by bending your
knees.
Slowly return to the start position while maintaining the
level of your hips throughout the entire exercise.
Do not allow the feet to externally rotate while flexing the
knees (keep toes pointing straight up).
Do not allow your hips to drop while flexing the knees. If
your hips continue to drop, descend the progression by
performing hip extension only.
Progressions: 1 leg kick, 1 leg diagonal kick Inertia
progression: power ball – to cable – to tubing.
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LEG EXTENSION - SEATED
Reps : 12 or Max. # Sets : 1 Intensity : medium
Tempo : slow Rest : none
Preparation :
Sit in the machine and make sure that your knees are
aligned with the axis of the machine and your patella is
centered.
The extremity leg pad should sit comfortably on the lower
leg.
Note: If axial alignment is achived, the extrimity pad
should not ride up and down your leg when motion is
inrtoduced.
Movement :
Draw your belly button inward.
Tighten the quadriceps and slowly begin pulling your
lower legs out keeping them straigth.
Hold and slowly lower the legs back to the starting
positioin.
Do not point your knees inward or outward, keep them
centerd.
Notes
:
LIMIT range of motion to last 15 degrees (last 3-4 inches of extension). SUBSTITUTE: isometric
contractions (no movement) - tighten quad focusing on MEDIALIS (inner knee)
BACKHAND/FOREHAND SWING (SCAPULA)
Reps : Sets : Intensity :
Tempo : Rest :
Preparation :
Face wall, place one hand shoulder height against the wall
Soften Knees
Movement :
Reach hand down across to opposite knee
Perform a gentle "backhand swing" with your arm,
rotating trunk
Allow feet to pivot with rotation of trunk
Keep the movement very subtle
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8 of 11 3/6/09 12:22 AM
ABDOMINAL CRUNCH - REVERSE ON FLOOR
Reps : 12 or Max. # Sets : 1 Intensity : medium
Tempo : slow Rest : none
Preparation :
Lie on the floor with knees bent and shoulders flat against
the floor.
Movement :
Contract your abdomen and draw knees in to your chest.
Hands can be placed out to the side for support.
Hold and release.
Do not use momentum during the movement. Use
abdominal contraction to draw knees in.
Repeat recommended repetitions.
ROW - BENT OVER WITH MB
Reps : 12 or Max. # Sets : 1 Intensity : medium
Tempo : slow Rest : none
Preparation :
Grasp the medicine ball.
Assume a 60-45 degree bent-over position (commonly
known as a functional stance).
Movement :
From the start position, draw your belly button inward
toward your spine.
Maintaining optimal posture, pull the medicine ball toward
your abdomen.
Focus on generating movement from your core instead of
just pulling with your arms.
Return to the start position and repeat movement.
Maintaining optimal posture is paramount.
Use a slow repetition tempo (Examples: 3-1-3, 2-2-2,
4-0-2). Slower speeds will challenge the deep abdominal
stabilization mechanism. Once stability is mastered,
progress to faster speeds.
Progressions: Two Extremities to one (i.e. 1 leg); Stable
to unstable (unstable surface i.e. core-board, airex pad).
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9 of 11 3/6/09 12:22 AM
BRIDGE - FLOOR
Reps : 12 or Max. # Sets : 1 Intensity : medium
Tempo : slow Rest : none
Preparation :
Begin by lying flat on floor in supine position with knees
bent, feet flat, toes pointing straight ahead and arms by
sides.
Activate core by drawing navel towards the spine and
squeezing the glutes.
Movement :
With core activated and glutes squeezed, lift hips off
ground to form a straight line between knees and
shoulders.
Hold and slowly return back to floor, touching floor
momentarily then repeat.
If your client feels their hamstring cramping, check their
pelvis for correct alignment. Pelvis should be neutral -
asis and psis should be even or horizontal. If there is a
misalignment correct it. If you aren't sure then gently
stretch the quads and try the exercise again.
PNF LOW/HIGH CABLE PULL W/ PIVOT
Reps : 12 or Max. # Sets : 1 Intensity : medium
Tempo : slow Rest : none
Preparation :
Maintain a visual gaze that is towards the horizon
(straight ahead) and good stability through the abdominal
complex
Initiate a thorough dynamic warm up prior to starting this
exercise, this engages the nervous system.
Movement :
This is a movement that mimics the reverse wood chop
with an active foot pattern
Start with the feet shoulder width apart, toes pointing out
slightly – in a full squat position
Perform reverse wood chop pattern (for description – see
‘reverse wood chop’ in the exercise library)
As you return to start position, the outside leg (the one
furthest to the stack of weights) steps in and pivots which
is followed by the inside leg pivoting and stepping out – in
essence, you turn and face the opposite direction (as
shown)
Continue with this pattern (one rep, turn, one rep, turn
etc.)
Notes : SUBSTITUTE 1: MB side throw SUBSTITUTE 2: use tubing
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10 of 11 3/6/09 12:22 AM
LATERAL RAISE - STANDING WITH DB (1 ARM 1 LEG)
Reps : 12 or Max. # Sets : 1 Intensity : medium
Tempo : slow Rest : none
Preparation :
Stand "tall."
Dumbbells at side.
Movement :
Raise dumbbells laterally.
Lower to starting position at desired REP TEMPO.
Progression Considerations :
Hold one dumbbell in opposite hand as leg off ground
Raise dumbbell laterally.
Lower to starting position at desired REP TEMPO.
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