hercules hercules workout - vista peak...

Hercules

Hercules Workout 6 week periodization

Name ________________________________________ Teacher _____________________ Period __________

Hercules

Name _______________________________ Grade _____________ Teacher __________________ Period _________ Height ___________ Weight ____________ 1 Rep Max Lifts Bench Press ______________ Date____________ Dead Lift ______________ Date____________ Squat ______________ Date____________ Body Weight Exercises Pull Ups ______________ Date____________ Push-ups ______________ Date____________ Explosion Vertical Jump ______________ Date____________ Broad Jump ______________ Date____________ Box Jump ______________ Date____________ 40 yard ______________ Date____________ 10 Yard ______________ Date____________ Conditioning Mile Run ______________ Date____________ Pacer Test ______________ Date____________

Hercules

Week #1- Day 1 1. Barbell Bench Press- Work up to 7 rep max

WU x 5 35%x 7 42%x 7 50%x 7 60% x7 65% x7 70% x 7

75% x 7

-10% (F)

2. Push-up or Dip Variation- 3 sets of 8-20 reps- add weight if possible

3A. Horizontal Pull Variation- 3 sets of 8-12 reps

3B. Iso Hold Y-W-T’s- 3 sets of 12 secs. Each

4A. Lateral Raise Variation- 3 sets of 8-12 reps

4B. Biceps Variation- 3 sets of 8-12 reps

Week #1- Day 2

1. Barbell Squat- Work up to 5 rep max WU x 5 35%x 5 42%x 5 50%x 5 60% x5 65% x

5 70% x 5

75% x 5

-10% (F)

2. Unilateral Lower Variation- 3 sets of 8-10 reps

3. RDL’s variation- 3 sets of 8-12 reps

4. RKC Planks- 3 sets of 6 reps- 1 rep = 6 sec tension and 6 sec relaxed plank

5A. Calf Raises- 3 sets of 20 reps

5B. 4 way neck- 3 sets of 6 reps each way

Hercules

Week #1- Day 3 1. Eccentric Dumbbell Incline Press- 3 sets of 6 reps (6 count on way down)

WU WU 50% of heaviest x 50 reps 2. Triceps Variation- 3 sets of 12-20 reps

3A. Vertical Pull Variation- 3 sets of 8-12 reps

3B. Rear Delt Variation- 3 sets of 10-15 reps

4A. Shoulder Press- 3 sets of 8-12 reps

4B. Shrug Variation- 3 sets of 8- 12 reps

Challenge- Empty Barbell Curl 1 set x 100 reps

Week #1-Day 4 1. Eccentric Bulgarian Split Squats- 3 sets of 5 reps (6 sec. lowering)

WU WU 1 set ALAP Deep lunge BW only 2. Back Extension Variation- 3 sets of 6- 10 reps

3. Cossack Squats- 2 sets of 8-10 reps each side

4A. Anti-Rotational Alphabet with Band- 2 sets each side

4B. Jump Training 3 sets

Challenge- Farmers Walk- 50% of BW in each hand AFAP for 4 minutes

Hercules

Week #2- Day 1 1. Barbell Bench Press- Work up to 7 rep max- you can work past 75% if you

can!

WU x 5 35%x 7 42%x 7 50%x 7 60% x7 65% x7 70% x 7

75% x 7

-10% (F)






Week #2- Day 2

1. Barbell Squat- Work up to 5 rep max- you can work past 75% if you can!

WU x 5 35%x 5 42%x 5 50%x 5 60% x5 65% x 5

70% x 5

75% x 5

-10% (F)






Hercules

Week #2- Day 3 1. Eccentric Dumbbell Incline Press- 3 sets of 5 reps (6 count on way down)-

increase weight from week 1

WU WU 60% of heaviest x 50 reps

2. Triceps Variation- 4 sets of 12-20 reps






Week #2- Day 4

1. Eccentric Bulgarian Split Squats- 3 sets of 4 reps (6 sec. lowering)- increase weight from week 1






Hercules

Week #3- Day 1 1. Barbell Bench Press- Work up to 7 rep max- you can work past 75% if you

can!

WU x 5 35%x 7 42%x 7 50%x 7 60% x7 65% x7 70% x 7

75% x 7

-10% (F)






Week #3- Day 2

1. Barbell Squat- Work up to 5 rep max- you can work past 75% if you can!

WU x 5 35%x 5 42%x 5 50%x 5 60% x5 65% x 5

70% x 5

75% x 5

-10% (F)






Hercules

Week #3- Day 3 1. Eccentric Dumbbell Incline Press- 3 sets of 4 reps (6 count on way down)-

increase weight from week 2

WU WU 70% of heaviest x 50 reps

2. Triceps Variation- 4 sets of 12-20 reps






Week #3- Day 4

1. Eccentric Bulgarian Split Squats- 3 sets of 3 reps (6 sec. lowering)- increase weight from week 2






Hercules


WU x 5 35%x 5 45%x 5 55%x 5 65% x3 75% x3 85% x 3

90% x 3+

4. Partial Range Bench Press Variation- 3 sets of 5-8 reps

3. DB Military Press- 3 sets of 8 reps- follow by 1 set of 50 reps at 60% of heaviest weight ended

4A. Probe DB Iso- Holds 3sets of 25 seconds

4B. Prone DB Rows- 3 sets of 15-20 reps

4C. Prone DB Posterior Flyes- 3 sets of 15- 20 reps

Week #4- Day 2

5. Barbell Deadlift- Work up to 5 rep max

WU x 5 35%x 5 42%x 5 50%x 5 60% x5 65% x 5

70% x 5

75% x 5

-10% (F)

6. Back Squats- 1 set of 50% of deadlift- for 35 reps

3A. RDL’s variation- 3 sets of 10-12 reps

3B. Unilateral Lower Variation- 3 sets of 10-12 reps each leg

3C. Pull up/Chin up variation- 3 sets of 8-12 reps

7. Back Extensions with additional weight – 3 sets of 20 with 30 sec. Iso-hold at end of each set

Hercules

Week #4- Day 3 3. ISO Hold Flat Dumbbell Bench- 3 sec. Pause in bottom position- 3 sets of 6

reps

WU WU

2A. Lat Pull Down Variation (any grip, any width) 3 sets of 8- 12 reps

2B. Face Pulls- 3 sets of 20-30 reps-

3A. Wide-Grip Push-ups with 5 sec. slow eccentrics- 4 sets of 8-10 reps

4B. T-bar rows or horizontal row variation- 4 sets of 15-20 reps

4C. Triceps Variations- 4 sets of 20-25 reps

Challenge- Barbell Biceps Curls- 50 total reps with 30% of body weight

Week #4- Day 4

4. ISO-hold Barbell Bulgarian Split Squats- 3 sec. pause at bottom- 3 sets of 5 reps

WU WU 1 set ALAP Deep lunge BW only

2A. Hip Dominant Variation- 3 sets of 10-12 reps

2B. Heavy Shrug Variation- 3 sets of 12-20 reps

2C. Horizontal Pull Variation- 3 sets of 15-20 reps

3. Jump Training 3 sets

Hercules


WU x 5 35%x 5 45%x 5 55%x 5 65% x3 75% x3 85% x 3

90% x 3+






Week #5- Day 2


WU x 5 35%x 5 42%x 5 50%x 5 60% x5 65% x 5

70% x 5

75% x 5

-10% (F)





3. Back Extensions with additional weight – 3 sets of 20 with 30 sec. Iso-hold at end of each set

Hercules


reps

WU WU







Week #5- Day 4


WU WU 2 set ALAP Deep lunge BW only





Hercules


WU x 5 35%x 5 45%x 5 55%x 5 65% x3 75% x3 85% x 3

90% x 3+






Week #6- Day 2


WU x 5 35%x 5 42%x 5 50%x 5 60% x5 65% x 5

70% x 5

75% x 5

-10% (F)





4- Back Extensions with additional weight – 3 sets of 20 with 30 sec. Iso-hold at end of each set

Hercules


reps

WU WU







Week #6- Day 4


WU WU set ALAP Deep lunge BW only





Hercules

Name _______________________________ Grade _____________ Teacher __________________ Period _________ Height ___________ Weight ____________ 1 Rep Max Lifts Bench Press ______________ Date____________ Dead Lift ______________ Date____________ Squat ______________ Date____________ Body Weight Exercises Pull Ups ______________ Date____________ Push-ups ______________ Date____________ Explosion Vertical Jump ______________ Date____________ Broad Jump ______________ Date____________ Box Jump ______________ Date____________ 40 yard ______________ Date____________ 10 Yard ______________ Date____________ Conditioning Mile Run ______________ Date____________ Pacer Test ______________ Date____________

hercules hercules workout - vista peak...

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