Day 1
Plate Warm up
Jump Shrug/High Pull/Front Squat/Tall Clean all x 5
Squats 55x5 65x5 70x5 75x5
Bench 52x5 70x5 75x5 80x5
Deadlift 60x5 65x5 70x5 75x5
Clean 52x5 57x5 60x5 65x5
Abs & Bridges
PNF Stretch
Day 2
Plate Warm up
Jump Shrug/High Pull/Front Squat/Tall Clean all x 5
Front Squat 50x5 55x5 60x6 60x5
DB Snatch 35x5 40x4 45x5 45x4
Deadlift 60x5 70x5 80x5 80x5
Clean 50x5 55x5 60x5 60x5
MB Sit ups 20 25 30
Abs & Bridges
PNF Stretch
Day 3
Plate Warm up
Jump Shrug/High Pull/Front Squat/Tall Clean all x 5
5 dot drill
Deadlift 50x5 55x5 60x5 65x5
Bench 50x5 60x5 70x5 70x5
KB Lunges 10 10 10
SL Squats 10 10 10
Abs & Bridges
PNF Stretch
Day 4
Plate Warm up
Jump Shrug/High Pull/Front Squat/Tall Clean all x 5
Squat 55x5 70x5 80x5 85x5
Bench 55x5 65x5 75x5 80x3
Deadlift 55x5 75x5 85x5 90x5
Clean 55x5 65x5 75x5 80x5
Turkish Get Ups 10 10 10
Abs & Bridges
PNF Stretch
The first two weeks were much more of an active rest period. The team needed some rest and recovery from spring ball and the end of school. This is the first week of our strength development phase. There are more sets and higher percentages this week. I also added the 5 dot drill on Day 3. If you are good you can complete the 5 dot in under a minute.
Wednesday, June 30, 2010
Wednesday, June 16, 2010
Day 3
Jump Shrug/High Pull/Front Squat/Tall Clean all x5
Squats 50x5 55x5 60x5 65x5
Bench Press 50x5 60x6 65x5 70x5
KB Lunges x10 x10 x10 (you choose the weight)
SL Squats x10 x10 x10 (you choose the weight)
Woodchoppers
SuperAbs & Bridges
PNF/Partner Stretch
Squats 50x5 55x5 60x5 65x5
Bench Press 50x5 60x6 65x5 70x5
KB Lunges x10 x10 x10 (you choose the weight)
SL Squats x10 x10 x10 (you choose the weight)
Woodchoppers
SuperAbs & Bridges
PNF/Partner Stretch
Tuesday, June 15, 2010
Day 2
Jump Shrug/High Pull/Front Squat/Tall Clean
Front Squats 50x5 55x5 60x5
DB Snatch 35x5 40x5 45x5
Deadlift 50x5 55x5 60x5
Clean 50x5 55x5 60x5
MB Sit ups 20 25 30
Abs & Stabiliziations
PNF/Partner Stretch
Use your squat max to determine your front squat weights. You will have to do a little math for DB Snatch, those percentages are from your clean max and you have to take half of that weight. Since you are using one dumbbell at a time, that is half of the total weight lifted. So determine what 35% of your clean max is and take half of it.
Front Squats 50x5 55x5 60x5
DB Snatch 35x5 40x5 45x5
Deadlift 50x5 55x5 60x5
Clean 50x5 55x5 60x5
MB Sit ups 20 25 30
Abs & Stabiliziations
PNF/Partner Stretch
Use your squat max to determine your front squat weights. You will have to do a little math for DB Snatch, those percentages are from your clean max and you have to take half of that weight. Since you are using one dumbbell at a time, that is half of the total weight lifted. So determine what 35% of your clean max is and take half of it.
Summer Training Day 1
Day 1
Exercise Set 1 Set 2 Set 3
Jump Shrug/High Pull/Front Squat/Tall clean
Squat 50x 5 60x 5 70x 5
Bench Press 50x 5 60x 5 70x 5
Deadlift 65x 5 75x 5 80x 5
Clean 50x 5 60x 5 70x 5
Woodchoppers 10 10 10
Abdominals & Stabilizations
PNF/PARTNER STRETCH
This is Day 1 of the Rajah Summer Training Program. Since the team just finished up with Spring Ball, this week is pretty light. Everything is based off your 1-rep max. For example; set 1 of your squats is at 50% of your max, set 2 is 60% and set 3 is at 70%. The same follows for all your other lifts except for your deadlifts. I take your percentage for your deadlifts from your squat max, so you need to adjust accordingly. Make sure you warm up and do Jump Shrugs/High Pulls/Front Squat/Tall Clean before any core lifts. Remember to stretch after.
Exercise Set 1 Set 2 Set 3
Jump Shrug/High Pull/Front Squat/Tall clean
Squat 50x 5 60x 5 70x 5
Bench Press 50x 5 60x 5 70x 5
Deadlift 65x 5 75x 5 80x 5
Clean 50x 5 60x 5 70x 5
Woodchoppers 10 10 10
Abdominals & Stabilizations
PNF/PARTNER STRETCH
This is Day 1 of the Rajah Summer Training Program. Since the team just finished up with Spring Ball, this week is pretty light. Everything is based off your 1-rep max. For example; set 1 of your squats is at 50% of your max, set 2 is 60% and set 3 is at 70%. The same follows for all your other lifts except for your deadlifts. I take your percentage for your deadlifts from your squat max, so you need to adjust accordingly. Make sure you warm up and do Jump Shrugs/High Pulls/Front Squat/Tall Clean before any core lifts. Remember to stretch after.
Wednesday, June 9, 2010
Getting ready for summer training
RAJAH POWER-SUMMER STRENGTH AND CONDITIONING PROGRAM
Dear Rajahs,
Welcome to the second year of the Rajah Power summer strength and conditioning program. The purpose of this summer training program is to develop power and explosion to be used in athletic competition. No matter how strong you are, success in athletics depends upon the ability to produce maximum power as quickly as possible. The Rajah Power strength and conditioning program is based on sport specific Olympic style weightlifting and core strength lifts. These lifts are multi muscle and multi joint lifts that produce neuromuscular and hormonal adaptation within the body. Lifting in this fashion will develop total body power, overall coordination, balance and postural awareness and improve speed and anaerobic endurance. All these components are necessary to be a successful athlete and improve your performance in competition.
Even if you are using the Rajah Power program to improve your overall fitness, and are not interested participation in athletics these lifts and these training methods will show dramatic improvements in your strength, fitness and body composition and are essential components in overall fitness.
The weight room will be open from Monday through Thursday starting on Monday June 14th from 3:00 pm until 5:00 pm. The weight room will be reserved for the football team starting at 5:00 pm. All athletes and students of Indio High School are encouraged to come and use the weight room at these times over the summer.
The first two weeks of the summer will be a teaching phase. During this phase proper technique in squats, deadlifts, power cleans, front squat, snatch and bench press will be taught. It is highly recommended that you attend all training sessions the first two weeks so you can develop proficiency in these lifts because they will be emphasized during your training sessions. Not only will proper exercise technique be taught but instruction will also cover appropriate nutritional strategies, hydration and rest and recovery. After the teaching phase is complete, the work outs will shift to a strength development phase for the next four weeks. Once the strength development phase is completed a power and explosion phase will last for the next 4 weeks. As of right now, the weight room will be closed the week of August 23rd through August 27th. This down time will allow you to recover and be fully prepared and rested for the start of your season and the school year. The first day of school is August 30th and I would expect to see you in either 6th period Athletic PE or one of my Personal Fitness courses.
Any questions please feel free to contact me directly.
Michael Walsh –Michael.walsh@dsusd.us
Certified Strength and Conditioning Specialist (NSCA-CSCS)
USA Weightlifting Level 1 Coach
*You can follow the training program on line via my blog-http://coachmichaelwalsh.blogspot.com/
Dear Rajahs,
Welcome to the second year of the Rajah Power summer strength and conditioning program. The purpose of this summer training program is to develop power and explosion to be used in athletic competition. No matter how strong you are, success in athletics depends upon the ability to produce maximum power as quickly as possible. The Rajah Power strength and conditioning program is based on sport specific Olympic style weightlifting and core strength lifts. These lifts are multi muscle and multi joint lifts that produce neuromuscular and hormonal adaptation within the body. Lifting in this fashion will develop total body power, overall coordination, balance and postural awareness and improve speed and anaerobic endurance. All these components are necessary to be a successful athlete and improve your performance in competition.
Even if you are using the Rajah Power program to improve your overall fitness, and are not interested participation in athletics these lifts and these training methods will show dramatic improvements in your strength, fitness and body composition and are essential components in overall fitness.
The weight room will be open from Monday through Thursday starting on Monday June 14th from 3:00 pm until 5:00 pm. The weight room will be reserved for the football team starting at 5:00 pm. All athletes and students of Indio High School are encouraged to come and use the weight room at these times over the summer.
The first two weeks of the summer will be a teaching phase. During this phase proper technique in squats, deadlifts, power cleans, front squat, snatch and bench press will be taught. It is highly recommended that you attend all training sessions the first two weeks so you can develop proficiency in these lifts because they will be emphasized during your training sessions. Not only will proper exercise technique be taught but instruction will also cover appropriate nutritional strategies, hydration and rest and recovery. After the teaching phase is complete, the work outs will shift to a strength development phase for the next four weeks. Once the strength development phase is completed a power and explosion phase will last for the next 4 weeks. As of right now, the weight room will be closed the week of August 23rd through August 27th. This down time will allow you to recover and be fully prepared and rested for the start of your season and the school year. The first day of school is August 30th and I would expect to see you in either 6th period Athletic PE or one of my Personal Fitness courses.
Any questions please feel free to contact me directly.
Michael Walsh –Michael.walsh@dsusd.us
Certified Strength and Conditioning Specialist (NSCA-CSCS)
USA Weightlifting Level 1 Coach
*You can follow the training program on line via my blog-http://coachmichaelwalsh.blogspot.com/
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