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    Prep Workout Sheet Week 9-12

    Uploaded by

    John Rohrer
    This document contains a 12 week dynamic warm up and strength training program broken into weekly segments. Each week focuses on different dynamic warm up exercises like medicine ball tosses, jumps, and runs performed for 5 repetitions. Strength training includes exercises such as bench press, front squats, deadlifts, and pull ups performed for 5 sets of 5 repetitions. Morning sessions focus more on dynamic warm up and strength training while afternoon includes stretches and circuit training with exercises like push ups, rows, and swings done for timed intervals.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Prep Workout Sheet Week 9-12

    Uploaded by

    John Rohrer
    44 views1 page
    This document contains a 12 week dynamic warm up and strength training program broken into weekly segments. Each week focuses on different dynamic warm up exercises like medicine ball tosses, jumps, and runs performed for 5 repetitions. Strength training includes exercises such as bench press, front squats, deadlifts, and pull ups performed for 5 sets of 5 repetitions. Morning sessions focus more on dynamic warm up and strength training while afternoon includes stretches and circuit training with exercises like push ups, rows, and swings done for timed intervals.

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    Prep Workout Sheet Week 9-12

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    This document contains a 12 week dynamic warm up and strength training program broken into weekly segments. Each week focuses on different dynamic warm up exercises like medicine ball tosses, jumps, and runs performed for 5 repetitions. Strength training includes exercises such as bench press, front squats, deadlifts, and pull ups performed for 5 sets of 5 repetitions. Morning sessions focus more on dynamic warm up and strength training while afternoon includes stretches and circuit training with exercises like push ups, rows, and swings done for timed intervals.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    44 views1 page

    Prep Workout Sheet Week 9-12

    Uploaded by

    John Rohrer
    This document contains a 12 week dynamic warm up and strength training program broken into weekly segments. Each week focuses on different dynamic warm up exercises like medicine ball tosses, jumps, and runs performed for 5 repetitions. Strength training includes exercises such as bench press, front squats, deadlifts, and pull ups performed for 5 sets of 5 repetitions. Morning sessions focus more on dynamic warm up and strength training while afternoon includes stretches and circuit training with exercises like push ups, rows, and swings done for timed intervals.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 1

    Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up

    Wk 9 Wk 10 Wk 11 Wk 12 Wk 9 Wk 10 Wk 11 Wk 12 Wk 9 Wk 10 Wk 11 Wk 12 Wk 9 Wk 10 Wk 11 Wk 12 Wk 9 Wk 10 Wk 11 Wk 12 Wk 9 Wk 10 Wk 11 Wk 12
    Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
    Med Ball Side Toss R CM Box Jump 2x5 Swim Med Ball Chest Pass CM Lateral Bound 4x5 Cardio Off
    Med Ball Side Toss L Cont DC Hurdle Jump 2x5 Warm op Med Ball Barell Toss Cont Lateral Bound 2x5
    5 mile
    Cont Hurdle Jump 2x5 rapid hike 7.5 mile
    5 5 5 5 8x100m 5 5 5 5 5 mile E 1 min 5 mile E Hike @
    7x100 m w/ 3x400m Pace Run shuffle 30 Pace Run 4mph
    5 5 5 5 w/1min rest 6x 200m 5 5 5 5
    1min rt 3x5 w/1 min
    5 5 5 5 3x5 min w/30s rest 5 5 5 5 sec walk 25Lb
    min tread rest
    tread 25 lb

    Bench Press Front Squat DB Bench Press Hex Bar Deadlift Shuttle Run
    Prone T x10 HK Ankle Stretch x 8 each Prone T x10 HK Ankle Stretch x 8 each 3 min rest

    5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 3 Reps 3 Reps 3 Reps 2 Reps


    5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5
    5 5 5 5 5 5 5 5 5 5 5 5

    RDL Bent Over Row PM Stretch/Regen RDL Pull Up w/weight PM Stretch/Regen


    Stick Deadlift x 10 Leg lowering x 10 SL Stick Deadlift x 10 Leg Lowering x 10

    5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5
    5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5
    Morning

    5 5 5 5 5 5 5 5 5 5 5 5

    KB Swing 10 Min Circuit RDL 10 Min Circuit


    Circuits

    Circuits
    Timed

    Timed
    Push Up Alternate Exercises Body Saw Alternate Exercises
    KB Swing Push Up to Side Plank x 6 RDL Push Up to Side Plank x 6
    Bent Over Row Split Squat x 6 Dyamax Slams Split Squat x 6
    20/20 20/20 20/10 20/20 20/20 20/20 20/10 20/20
    20/20 20/20 20/10 20/20 20/20 20/20 20/10 20/20
    20/20 20/20 20/10 20/20 20/20 20/10
    20/20 20/10 20/20 20/10

    RDL 10 Min Circuit RDL 10 Min Circuit


    Circuits

    Circuits
    Timed

    Timed
    R Side Plank Alternate Exercises R Side Plank Alternate Exercises
    TK Press Pull Up x 6 TK Press Pull Up x 6
    L Side Plank Squat To Press x 6 L Side Plank Squat To Press x 6
    20/20 20/20 20/10 20/20 20/20 20/20 20/10 20/20
    20/20 20/20 20/10 20/20 20/20 20/20 20/10 20/20
    20/20 20/20 20/10 20/20 20/20 20/10
    20/20 20/10 20/20 20/10

    Stretch Stretch Stretch Stretch


    Cardio Front Plank Cardio Cardio Side Plank
    Body Saw x 10 Leg Lowering x 10
    Shoulder Taps x 10 Shoulder Taps x 10
    Afternoon

    60 sec 60 sec 60 sec 45 sec 45 sec 60 sec 60 sec 45 sec


    1 mi 1 mi 1 mi 60 sec 60 sec 60 sec 45 sec 45 sec 60 sec 60 sec 45 sec
    warm up warm up warm up 3 mile E- 60 sec 60 sec 60 sec 2 mile Warm up 4x4 min w/ 5 mi E- 2 mile Warm up 4x6 min 5 mi E- 45 sec 60 sec 60 sec
    6x 400m 6x 400m 6x 400m Pace 1min recovery Pace w/ 2min recovery Pace
    sprint sprint sprint

    Stretch/Regen Stretch/Regen Stretch/Regen Stretch/Regen

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