fitness program p

Transition/Maintenance

Program for College Athlete High School Athlete

Trainer : Timothy Bacon

IntroductionStrength & aerobic program designed to help/ maintain fitness during a 2-4 week transition period between

season. E.g., between a College or High School season ending about March 1 and the start of the second part of

the season (March 23) directed towards the National Championships on April 19.

Warm Up1. 5 min. stationary bike @ 120 BPM. 2. 4 sets of DYNAMIC stretches: walking front lunges (8 steps), walking knee

to chest (8 steps), walking quad stretches (8 steps). 3. 2 min. of "mini" 2-second stretches of tight areas (e.g.,

hamstrings).

Cardio Program

Activity Intensity Duration Comments

Stationary

Bike

High 20 min. 2 min. warm-up @ medium intensity (120-130

BPM), 15 intervals of 30s:30s (hard/easy) with HR

reaching 150-160, followed by 3 min. cooldown @

120 BPM.

Summary Of Program

Activity Type Sets Reps Duration Tempo Intensity Rest

Squat - Prisoner Exercise 112 or Max.

#N/A slow medium none

Lower Body Twist - Supine on SB Exercise 112 or Max.


Squat to 2 Arm DB Press Exercise 112 or Max.


Abdominal - Full Sit Up On SB Exercise 112 or Max.


Lunge - Front w/ Bosu Ball Exercise 112 or Max.


Push Up - Kneeling On SB Exercise 112 or Max.


Lunge - Side w/ Bosu Ball Exercise 112 or Max.


Iso Abs - Side Lying Exercise 112 or Max.


Shoulder Shrugs - DB Exercise 112 or Max.


Hamstring Curl - Supine w/ SB Exercise 212 or Max.


Leg Extension - Seated Exercise 112 or Max.


Backhand/Forehand Swing (Scapula) Exercise N/A

Abdominal Crunch - Reverse on Floor Exercise 112 or Max.


Fitness Program http://www.ptonthenet.com/capview.aspx?P=NzEyMTAz...

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Row - Bent Over With MB Exercise 112 or Max.


Bridge - Floor Exercise 112 or Max.


PNF Low/High Cable Pull w/ Pivot Exercise 112 or Max.


Lateral Raise - Standing With DB (1 Arm 1

Leg)Exercise 1

12 or Max.


Cool DownPerform cardio workout followed by longer (20-30 second) stretches of tight areas (e.g., quads, glutes, hamstrings,

lower back).


2 of 11 3/6/09 12:22 AM

SQUAT - PRISONER

Reps : 12 or Max. # Sets : 1 Intensity : medium

Tempo : slow Rest : none

Preparation :

Stand in proper alignment , at shoulder width, with hands

behind the head, fingers interlocked (DO NOT PRESS

INTO THE HEAD/NECK).

Movement :

Draw your belly button inward toward your spine.

Allow yourself to lower to a squat position under control

without compensation.

Extend your hips, knees and ankles to a standing

position.

LOWER BODY TWIST - SUPINE ON SB



Preparation :

Lie on your back, heels on the Stability Ball, arms out to

the side on the ground.

Maintain ‘neutrality at the lumbo pelvic hip complex’ with

a proper drawing in and pelvic floor contraction.

Movement :

Elevate the hips off the floor, maintaining good spinal

position and hold.

Flex one leg at the hip joint so that it is perpendicular to

the ground.

Simultaneously, adduct the elevated leg and rotate that

hip towards the midline of the body.

This movement should be SLOW AND CONTROLLED as

most injuries of the low back occur on a transverse plane

during deceleration.

As the elevated leg fall toward the floor, make sure that

the shoulder blades DO NOT come off the ground.

Rotate the hips back to the starting position.


3 of 11 3/6/09 12:22 AM

SQUAT TO 2 ARM DB PRESS



Preparation :

Begin with feet shoulder width apart with feet pointing

straight ahead and knees over 2nd & 3rd toes.

Hold dumbbells at chest level with palms facing body.

Movement :

Perform a ! squat keeping lower extremity in proper

alignment.

Before any compensation occurs, activate glutes and

stand to a fully upright position.

Once stabilized, press the dumbbells overhead until both

arms are fully extended with palms facing away.

Slowly return the dumbbells back to chest and repeat.

Progressions: Alt Arm, I Arm.

ABDOMINAL - FULL SIT UP ON SB



Preparation :

Sit on the ball.

Slowly roll down the ball until the ball is in the small of

the back.

Be sure you are balanced when back is fully extended.

Keep feet in proper alignment facing straight ahead.

Align feet directly under the knees.

Movement :

Draw the belly button in towards the spine.

Place your tongue on the roof of your mouth just behind

your top teeth.

Squeeze the glutes.

Contract the abdominals while curling the upper torso

towards your hips.

Flex at the hips bringing the upper body to a fully upright

position on the ball.

Do not push with the legs to perform the hip flexion.

Slowly lower the upper body to the starting position.


4 of 11 3/6/09 12:22 AM

LUNGE - FRONT W/ BOSU BALL



Preparation :

Initiate a thorough dynamic warm up prior to starting this

exercise, this engages the nervous system.

Prepare for this motion by keeping a lengthened position

in the body.

Movement :

This movement involves a step forward (sagittal) lunge

onto a Bosu ball.

Start a stride length away from the Bosu ball (with the

Bosu straight ahead).

Perform a step sagittal lunge as shown.

Return to the starting position and repeat for desired

number of reps.

TRAINERS: Ensure the client does NOT exhibit the

following: adduction of the lunging knee, collapsing of the

trunk (excessive flexion) or rounding position in the upper

back – these may be signs that the exercise is too

advanced.

PUSH UP - KNEELING ON SB



Preparation :

In optimal posture, safely assume a kneeling push-up

position with hands on ball.

Movement :

From the start position, draw your belly button inward

toward your spine.

Maintaining optimal posture (the key), slowly lower body

down toward ball.

Return to the start position and repeat movement.

Do not let abdominal region sag!

Perform repetitions slowly!


5 of 11 3/6/09 12:22 AM

LUNGE - SIDE W/ BOSU BALL



Preparation :



Prepare for this motion by keeping a lengthened position in the

body.

Movement :

This movement involves a side step lunge (in the frontal

plane) onto a Bosu ball.

Start a stride length away from the Bosu ball (with the

Bosu ball to one side).

Perform a step lunge in the frontal plane as shown.

Return to the starting position and repeat for desired

number of reps.

TRAINERS: Ensure the client does NOT exhibit the

following: adduction of the lunging knee, collapsing of the

trunk (excessive flexion) or rounding position in the upper

back – these may be signs that the exercise is too

advanced.

ISO ABS - SIDE LYING



Preparation :

Lie on the right side with legs bent.

Before movement begins, optimal postural alignment is

mandatory.

Place right elbow directly under the right shoulder for

support.

Movement :

Draw your lower abdomen inward toward your spine.

While maintaining the drawing-in maneuver, lift body up

onto forearm and hold for 5-10 seconds (seconds may

vary depending on individual abilities).

While still maintaining the drawing-in maneuver, lower to

the floor.

Repeat recommended repetitions.

The cervical spine must stay in a neutral position!

Do not sacrifice form for more time.


6 of 11 3/6/09 12:22 AM

SHOULDER SHRUGS - DB



Preparation :

Stand hip width, knees bend slightly, shoulder blades

retracted, with the tongue in "swallowing" position.

Take a neutral grip with palms facing the body.

Movement :

Shrug upward, aiming the shoulders toward the back of

the head.

Lower at desired REP TEMPO.

Maintain optimal posture throughout the movement.

HAMSTRING CURL - SUPINE W/ SB



Preparation :

Start by lying on back with arms outstretched and palms

up.

Place heels on ball with toes pointing straight up.

Movement :

Perform an abdominal draw-in and squeeze glutes to raise

your hips from the floor.

Next, curl your heels toward your glutes by bending your

knees.

Slowly return to the start position while maintaining the

level of your hips throughout the entire exercise.

Do not allow the feet to externally rotate while flexing the

knees (keep toes pointing straight up).

Do not allow your hips to drop while flexing the knees. If

your hips continue to drop, descend the progression by

performing hip extension only.

Progressions: 1 leg kick, 1 leg diagonal kick Inertia

progression: power ball – to cable – to tubing.


7 of 11 3/6/09 12:22 AM

LEG EXTENSION - SEATED



Preparation :

Sit in the machine and make sure that your knees are

aligned with the axis of the machine and your patella is

centered.

The extremity leg pad should sit comfortably on the lower

leg.

Note: If axial alignment is achived, the extrimity pad

should not ride up and down your leg when motion is

inrtoduced.

Movement :

Draw your belly button inward.

Tighten the quadriceps and slowly begin pulling your

lower legs out keeping them straigth.

Hold and slowly lower the legs back to the starting

positioin.

Do not point your knees inward or outward, keep them

centerd.

Notes

:

LIMIT range of motion to last 15 degrees (last 3-4 inches of extension). SUBSTITUTE: isometric

contractions (no movement) - tighten quad focusing on MEDIALIS (inner knee)

BACKHAND/FOREHAND SWING (SCAPULA)

Reps : Sets : Intensity :

Tempo : Rest :

Preparation :

Face wall, place one hand shoulder height against the wall

Soften Knees

Movement :

Reach hand down across to opposite knee

Perform a gentle "backhand swing" with your arm,

rotating trunk

Allow feet to pivot with rotation of trunk

Keep the movement very subtle


8 of 11 3/6/09 12:22 AM

ABDOMINAL CRUNCH - REVERSE ON FLOOR



Preparation :

Lie on the floor with knees bent and shoulders flat against

the floor.

Movement :

Contract your abdomen and draw knees in to your chest.

Hands can be placed out to the side for support.

Hold and release.

Do not use momentum during the movement. Use

abdominal contraction to draw knees in.

Repeat recommended repetitions.

ROW - BENT OVER WITH MB



Preparation :

Grasp the medicine ball.

Assume a 60-45 degree bent-over position (commonly

known as a functional stance).

Movement :

From the start position, draw your belly button inward

toward your spine.

Maintaining optimal posture, pull the medicine ball toward

your abdomen.

Focus on generating movement from your core instead of

just pulling with your arms.

Return to the start position and repeat movement.

Maintaining optimal posture is paramount.

Use a slow repetition tempo (Examples: 3-1-3, 2-2-2,

4-0-2). Slower speeds will challenge the deep abdominal

stabilization mechanism. Once stability is mastered,

progress to faster speeds.

Progressions: Two Extremities to one (i.e. 1 leg); Stable

to unstable (unstable surface i.e. core-board, airex pad).


9 of 11 3/6/09 12:22 AM

BRIDGE - FLOOR



Preparation :

Begin by lying flat on floor in supine position with knees

bent, feet flat, toes pointing straight ahead and arms by

sides.

Activate core by drawing navel towards the spine and

squeezing the glutes.

Movement :

With core activated and glutes squeezed, lift hips off

ground to form a straight line between knees and

shoulders.

Hold and slowly return back to floor, touching floor

momentarily then repeat.

If your client feels their hamstring cramping, check their

pelvis for correct alignment. Pelvis should be neutral -

asis and psis should be even or horizontal. If there is a

misalignment correct it. If you aren't sure then gently

stretch the quads and try the exercise again.

PNF LOW/HIGH CABLE PULL W/ PIVOT



Preparation :

Maintain a visual gaze that is towards the horizon

(straight ahead) and good stability through the abdominal

complex



Movement :

This is a movement that mimics the reverse wood chop

with an active foot pattern

Start with the feet shoulder width apart, toes pointing out

slightly – in a full squat position

Perform reverse wood chop pattern (for description – see

‘reverse wood chop’ in the exercise library)

As you return to start position, the outside leg (the one

furthest to the stack of weights) steps in and pivots which

is followed by the inside leg pivoting and stepping out – in

essence, you turn and face the opposite direction (as

shown)

Continue with this pattern (one rep, turn, one rep, turn

etc.)

Notes : SUBSTITUTE 1: MB side throw SUBSTITUTE 2: use tubing


10 of 11 3/6/09 12:22 AM

LATERAL RAISE - STANDING WITH DB (1 ARM 1 LEG)



Preparation :

Stand "tall."

Dumbbells at side.

Movement :

Raise dumbbells laterally.

Lower to starting position at desired REP TEMPO.

Progression Considerations :

Hold one dumbbell in opposite hand as leg off ground

Raise dumbbell laterally.

Lower to starting position at desired REP TEMPO.

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