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Anonymous
3. Power exercises: Olympic lifts and variants (variations for sport specificity powercleans for football players, one arm snatches for wrestlers, squat cleans for sprinters, etc), box squats and variants (single leg box squats for wrestlers, chain box squats for football players, etc), and squat jumps. Roll 3 die; 18-12 will be the Olympic lifts, 11-6 will be the box squats, and 6-1 will be the jump squats. In addition to this, a secondary power developing exercise should be included based on the nature of the lift (Olympic pull; box squat pull or push [based on the athletes style or particular form that day]; jump squat push): for after pull workouts, perform hammer throws or overhead backward shot put tosses or forward shot put tosses or discus throws or javelin throws or shot puts or vertical jumps or horizontal jumps for distance; for after push workouts, perform 100m sprints or 40 yard sprints for time. Note: the bench press, overhead press, and row are not included in this section because the program, while intending to be general, focuses on collegiate football players, wrestlers, sprinters, and lacrosse players. Strength athletes may find it advantageous to insert their own required lifts into the system.
4. Muscular endurance: Tabata (8 sets of 20 seconds maximum effort followed by 10 seconds of mild recovery for a total for 4 minutes) sprints, pushups to failure, and pull-ups to failure. Roll three die; 18-12 will be Tabata sprints, 11-6 will be pushups to failure, and 6-1 shall be pull-ups to failure. Note: When performing an exercise to failure, perform enough sets so that the last shall be just one rep.
5. Cardiovascular endurance: Tabata sprints and long runs (45-90 minutes). Roll 2 die: 12-6 shall be Tabata sprints, and 6-1 shall be a long run.
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