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Monday Weeks 1 & 2: Core Activation Workout Specific Activation

The document outlines 3 week sample practice plans for strength training. Each week includes a warm up and exercises targeting the core, upper body push and pull motions, and lower body push and pull motions. The number of sets and reps for each exercise decrease over the 3 weeks, from weeks 1-2 having 3 sets of 12 reps down to week 3 having 3 sets of 8 reps and week 4 having sets of 3-5 reps, increasing the intensity and difficulty of the workouts over time.

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steven
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64 views4 pages

Monday Weeks 1 & 2: Core Activation Workout Specific Activation

The document outlines 3 week sample practice plans for strength training. Each week includes a warm up and exercises targeting the core, upper body push and pull motions, and lower body push and pull motions. The number of sets and reps for each exercise decrease over the 3 weeks, from weeks 1-2 having 3 sets of 12 reps down to week 3 having 3 sets of 8 reps and week 4 having sets of 3-5 reps, increasing the intensity and difficulty of the workouts over time.

Uploaded by

steven
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Monday Weeks 1 & 2

Core Activation
Workout Specific Activation
Power

Upper Push/Pull

Lower Push/Pull

Wednesday Weeks 1 & 2


Core Activation
Workout Specific Activation
Power

Upper Push/Pull

Lower Push/Pull

Friday Weeks 1 & 2


Core Activation
Workout Specific Activation
Power

Upper Push/Pull

Lower Push/Pull

Example Practice Plans


Warm Up

Week 3

Planks 2x30 seconds


Glute Bridge 2x30 seconds
Squat 3x12
Med Ball Slam 3x6
Pull-ups 3x12
Negative Pushups 3x6
Lunges 3x12 (each leg)
RDL's 3x12

Warm-up

Week 3

Rotational Planks 2x10 each side


Push-ups 2x12
Bench Press 3x12
Med Ball Overhead Throw 3x6
DB Bench 3x12
DB Single Arm Row 3x12
Weighted Glute Bridge 3x12 (each leg)
Wall Sits w/med ball b/t leg squeeze 3x30 seconds

Warm-up
Side to Side Planks 2x10 (down and back = 1)
Hip Get Ups 2x10
Hang Clean 3x12
Med Ball Squat Jumps 3x6
Front Squat 3x12
IPSO RDL's 3x12 (each side)
Shoulder 30's
Tricep Push-down 3x12

Week 3

ample Practice Plans


Warm Up

Week 4

Planks 2x30 seconds


Glute Bridge 2x30 seconds
Squat 3x8
Med Ball Slam 3x6
Weighted Pull-ups 3x8
Weighted Negative Pushups 3x6
Lunges 3x8 (each leg)
RDL's 3x8

Warm-up

Week 4

Rotational Planks 2x10 each side


Push-ups 2x12
Bench Press 3x8
Med Ball Overhead Throw 3x6
DB Bench 3x8
DB Single Arm Row 3x8
Weighted Glute Bridge 3x8 (each leg)
Wall Sits w/med ball b/t leg squeeze 3x45 seconds

Warm-up
Side to Side Planks 2x10 (down and back = 1)
Hip Get Ups 2x10
Hang Clean 3x8
Med Ball Squat Jumps 3x6
Front Squat 3x8
IPSO RDL's 3x8 (each side)
Shoulder 30's
Tricep Push-down 3x8

Week 4

Warm Up
Planks 2x30 seconds
Glute Bridge 2x30 seconds
Squat 5x3-5
Med Ball Slam 3x6
Weighted Pull-ups 3x3-5
Weighted Negative Pushups 3x6
Lunges 3x6 (each leg)
RDL's 3x6

Warm-up
Rotational Planks 2x10 each side
Push-ups 2x12
Bench Press 3x3-5
Med Ball Overhead Throw 3x6
DB Bench 3x5
DB Single Arm Row 3x5
Weighted Glute Bridge 3x5 (each leg)
Wall Sits w/med ball b/t leg squeeze 3x1 minute

Warm-up
Side to Side Planks 2x10 (down and back = 1)
Hip Get Ups 2x10
Hang Clean 3x3-5
Med Ball Squat Jumps 3x6
Front Squat 3x3-5
IPSO RDL's 3x5 (each side)
Shoulder 30's
Tricep Push-down 3x5

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