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    Flexibility/Stretch Flexibility/Stretch Flexibility/Stretch Core Lifts Core Lifts Core Lifts

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    martiny67
    This document outlines a 6-week training program with workouts scheduled for Monday, Wednesday, Friday with additional runs scheduled for Tuesday, Thursday, and Saturday. Each day focuses on different sprint and strength exercises including flexibility/stretching, core lifts, auxiliary lifts, and additional exercises. Repetition charts are provided to indicate weight and sets for different training phases. The program emphasizes consistency with the schedule and includes rest days to allow for recovery.

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    © All Rights Reserved
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    Flexibility/Stretch Flexibility/Stretch Flexibility/Stretch Core Lifts Core Lifts Core Lifts

    Uploaded by

    martiny67
    43 views8 pages
    This document outlines a 6-week training program with workouts scheduled for Monday, Wednesday, Friday with additional runs scheduled for Tuesday, Thursday, and Saturday. Each day focuses on different sprint and strength exercises including flexibility/stretching, core lifts, auxiliary lifts, and additional exercises. Repetition charts are provided to indicate weight and sets for different training phases. The program emphasizes consistency with the schedule and includes rest days to allow for recovery.

    Original Description:

    Merced 2010 Workout

    Original Title

    Merced 2010 Workout

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    © © All Rights Reserved

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    This document outlines a 6-week training program with workouts scheduled for Monday, Wednesday, Friday with additional runs scheduled for Tuesday, Thursday, and Saturday. Each day focuses on different sprint and strength exercises including flexibility/stretching, core lifts, auxiliary lifts, and additional exercises. Repetition charts are provided to indicate weight and sets for different training phases. The program emphasizes consistency with the schedule and includes rest days to allow for recovery.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    43 views8 pages

    Flexibility/Stretch Flexibility/Stretch Flexibility/Stretch Core Lifts Core Lifts Core Lifts

    Uploaded by

    martiny67
    This document outlines a 6-week training program with workouts scheduled for Monday, Wednesday, Friday with additional runs scheduled for Tuesday, Thursday, and Saturday. Each day focuses on different sprint and strength exercises including flexibility/stretching, core lifts, auxiliary lifts, and additional exercises. Repetition charts are provided to indicate weight and sets for different training phases. The program emphasizes consistency with the schedule and includes rest days to allow for recovery.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    You are on page 1of 8

    Monday

    Flexibility/Stretch

    Wednesday
    Flexibility/Stretch

    Friday
    Flexibility/Stretch

    Core Lifts
    (Follow Phase Rep Chart)
    Bench
    Squat

    Core Lifts
    (Follow Phase Rep Chart)
    Power Clean
    Deadlift

    Core Lifts
    (Follow Phase Rep
    Chart)
    Bench
    Squat

    Auxiliary Lifts
    (3 Sets of 8 Reps)
    2 Lower Body
    2 Shoulder
    1 Chest

    Auxiliary Lifts
    (3 Sets of 8 Reps)
    2 Chest
    2 Shoulder
    1 Lower Body

    Auxiliary Lifts
    (3 Sets of 8 Reps)
    2 Lower Body
    2 Chest
    1 Shoulder

    Exercises
    (3 Sets of 12 Reps)
    Neck
    Lunges
    Hyperextensions
    Sit-Ups X 150

    Exercises
    (3 Sets of 12 Reps)
    Neck
    Lunges
    Hyperextensions
    Sit-Ups X 150

    Exercises
    (3 Sets of 12 Reps)
    Neck
    Lunges
    Hyperextensions
    Sit-Ups X 150

    Phase Repetition Chart


    Phase I
    Warm-Up

    Phase II
    Warm-Up

    Phase III
    Warm-Up

    Phase IV
    Warm-Up

    3 X 10

    4X5

    5X3

    10x5x5x3

    Auxiliary Lift Chart


    Lower Body

    Chest

    Shoulders

    Leg Extensions

    Dips (2 sets to failure)

    Military Press

    Leg Curls

    Incline Press

    Seated Rows

    Leg Press

    Decline Press

    Deltoid Raises

    Calf Raises

    Dumbell Press

    Lat Pulls

    Seated Calf Rasises

    Dumbell Flies

    Bicep Curls

    Straight Leg Dead Lifts

    Push-Ups (2 sets to failure) Pull-Ups

    Hang Cleans

    Monday-Wednesday-Friday:
    No Exceptions!!!
    Personal Workout

    The Excel file below is an


    interactive worksheet
    which allows you to create
    your very own personalized
    workout. Just input your
    maximum chest, squat and
    power clean maximum lift
    amounts, and the worksheet
    will automatically adjust the
    amount of weight for each
    phase of your workout. Once
    you've created your
    customized workout, be sure
    to print it out.

    Tricep Extensions

    Traps/Shrugs

    Name

    Enter Name

    Chest Workout

    275

    Coach Pinasco
    pinasco.j@mccd.edu

    Enter Max

    Phase I

    Phase II

    Phase III

    Phase IV

    10 x 180
    10 x 195
    10 x 210

    5 x 195
    5 x 210
    5 x 220
    5 x 235

    3 x 195
    3 x 210
    3 x 220
    3 x 235
    3 x 250

    10 x 210
    5 x 220
    5 x 235
    3 x 250

    Squat Workout

    350

    Enter Max

    Phase I

    Phase II

    Phase III

    10 x 230
    10 x 245
    10 x 265

    5 x 245
    5 x 265
    5 x 280
    5 x 300

    3 x 245
    3 x 265
    3 x 280
    3 x 300
    3 x 315

    Power Clean Workout

    205

    Phase IV
    10 x 265
    5 x 280
    5 x 300
    3 x 315

    Enter Max

    Phase I

    Phase II

    Phase III

    10 x 135
    10 x 145
    10 x 155

    5 x 145
    5 x 155
    5 x 165
    5 x 175

    3 x 145
    3 x 155
    3 x 165
    3 x 175
    3 x 185

    Phase IV
    10 x 155
    5 x 165
    5 x 175
    3 x 185

    Tuesday 5/31
    Stretch/Warm-up
    800 (2 Laps)
    60 Meters @ 3X5 @
    60%
    800 (2 Laps)
    Tuesday 6/07
    Stretch/Warm-up
    800 (2 Laps)
    6X100 Meters @ 60%
    800 (2 Laps)
    Tuesday 6/14
    Stretch/Warm-up
    800 (2 Laps)
    2X100 Meters @ 70%
    3X200 Meters @ 60%
    800 (2 Laps)
    Tuesday 6/21
    Stretch/Warm-up
    800 (2 Laps)
    Stadiums (see below)
    800 (2 Laps)
    Tuesday 6/28
    Stretch/Warm-up
    800 (2 Laps)
    6X150 Meters @ 70%
    800 (2 Laps)
    Tuesday 7/05
    Stretch/Warm-up
    800 (2 Laps)
    Stadiums (see below)
    800 (2 Laps)

    Thursday 6/02
    Stretch/Warm-up
    800 (2 Laps)
    60 Meters @ 3X5 @
    60%
    800 (2 Laps)
    Thursday 6/09
    Stretch/Warm-up
    800 (2 Laps)
    2X100 Meters @ 70%
    4X150 Meters @ 70%
    Thursday 6/16
    Stretch/Warm-up
    800 (2 Laps)
    3X100 Meters @ 70%
    2X200 Meters @ 70%
    800 (2 Laps)
    Thursday 6/23
    Stretch/Warm-up
    800 (2 Laps)
    3X100 Meters @ 70%
    2X150 Meters @ 60%
    800 (2 Laps)
    Thursday 6/30
    Stretch/Warm-up
    800 (2 Laps)
    Stadiums (see below)
    800 (2 Laps)
    Thursday 7/07
    Stretch/Warm-up
    800 (2 Laps)
    6X60 Meters @ 80%
    2X100 Meters @ 80%

    Tuesday 7/12
    Stretch/Warm-up
    800 (2 Laps)
    10X10 Meters @100%
    8X20 Meters @100%
    6X40 Meters @ 90%
    2X100 Meters @ 80%
    800 (2 Laps)
    Tuesday 7/19
    Stretch/Warm-up
    800 (2 Laps)
    Stadiums (see below)
    5X10 Meters @ 100%
    4X20 Meters @ 100%
    3X40 Meters @ 90%
    2X100 Meters @ 80%
    2X150 Meters @ 80%
    800 (2 Laps)

    800 (2 Laps)
    Thursday 7/14
    Stretch/Warm-up
    800 (2 Laps)
    Stadiums (see below)
    800 (2 Laps)

    Thursday 7/21
    Stretch/Warm-up
    800 (2 Laps)
    Stadiums (see below)
    5X10 Meters @ 100%
    4X20 Meters @ 100%
    3X40 Meters @ 90%
    2X100 Meters @ 80%
    2X150 Meters @ 80%
    800 (2 Laps)

    * 2 to 3 minute rest
    between reps on sprints
    Stadiums
    *Run each step (stair)
    *Run every other step
    (stair)
    *Single Leg Bounds

    *Double Leg Bounds


    *Lunge all the way up
    *Never run down the
    stairs

    Saturday 6/04
    Stretch/Warm-up
    800 (2 Laps)
    60 Meters @ 3X5 @
    60%
    800 (2 Laps)
    Saturday 6/11
    Stretch/Warm-up
    800 (2 Laps)
    6X100 Meters @ 60%
    800 (2 Laps)
    Saturday 6/18
    Stretch/Warm-up
    800 (2 Laps)
    2X150 Meters @ 70%
    3X200 Meters @ 60%
    800 (2 Laps)
    Saturday 6/25
    Stretch/Warm-up
    800 (2 Laps)
    Stadiums (see below)
    800 (2 Laps)
    Saturday 7/02
    Stretch/Warm-up
    800 (2 Laps)
    6X150 Meters @ 80%
    800 (2 Laps)
    Saturday 7/09
    Stretch/Warm-up
    800 (2 Laps)
    Stadiums (see below)
    800 (2 Laps)

    Saturday 7/16
    Stretch/Warm-up
    800 (2 Laps)
    10X10 Meters @100%
    8X20 Meters @100%
    6X40 Meters @ 90%
    2X100 Meters @ 80%
    800 (2 Laps)
    Saturday 7/23
    Stretch/Warm-up
    800 (2 Laps)
    Stadiums (see below)
    5X10 Meters @ 100%
    4X20 Meters @ 100%
    3X40 Meters @ 90%
    2X100 Meters @ 80%
    2X150 Meters @ 80%
    800 (2 Laps)

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