thrower manual

7/31/2019 Thrower Manual

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UNIVERSITY OF CHICAGOTRACK & FIELD

THROWER STRENGTH

PROGRAMINDOOR 2005


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Exercise Descriptions


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POWER CLEANEVERYONE SHOULD POWER CLEAN FROM THE FLOOR WE NEED TO DEVELOP BETTER HIP POWER AND FLEXIBILITY AN

THE HANG CLEAN DOES NOT PROVIDE FOR ENOUGH HIP DEVELOPMENT

START POSITION:

THE CLEAN GRIP REQUIRES THE HANDS TO BE PLACED APPROXIMATELY SHOULDER WIDTH APART

FOOT POSITION WILL DIFFER FOR LIFTERS OF DIFFERENT BODY TYPES; A STANDARD STANCE WILL PLACE TH

FEET ABOUT HIP WIDTH WITH THE TOES SLIGHTLY POINTED OUT.

THE BACK SHOULD BE FLAT WITH THE CHEST UP AND THE HIPS SHOULD BE SLIGHTLY HIGHER THAN THE KNEE

THE BAR SHOULD BE NEXT TO THE LEG AND UP AGAINST YOUR SHINS

THE MOVEMENT:

TAKE A DEEP BREATH BEFORE MOVING THE BARBELL AND TAKE ALL THE SLACK OUT OF THE ARMS AND BACK

AS THE BARBELL BEGINS TO RISE THE LIFTER SHOULD MAINTAIN SHOULDERS IN FRONT OF BAR AND KEEP A

FLAT BACK AS THE HIPS AND SHOULDERS RISE AT THE SAME TIME

AS YOU MOVE INTO THE POWER POSITION FORCEFULLY DRIVE YOUR HIPS UPWARD IN A STRAIGHT LINE, AS IF

YOU WERE DOING A VERTICAL JUMP. ALL FORCES BEING APPLIED DURING THE ENTIRE LIFT SHOULD BE APPLIE

VERTICALLY INTO THE GROUND SO THAT BOTH YOUR BODY AND THE BAR STAY IN A VERTICAL PLANE AT ALL

TIMES.

CONTINUE TO DRIVE YOUR HIPS UPWARD, KEEPING THE BAR CLOSE TO YOUR BODY, UNTIL YOU HAVE ACHIEVE

FULL EXTENSION OF YOUR HIPS, KNEES AND ANKLES (TRIPLE EXTENSION). AS YOUR ARE ACHIEVING TRIPLE

EXTENSION, BE SURE TO FINISH THE MOVEMENT WITH A SHOULDER SHRUG.

ALLOW YOUR ARMS TO BEND AT THE ELBOWS FROM THE ACCELERATION OF THE BAR AND BEGIN TO USE YOUR

ARMS TO DIRECT THE UPWARD PATH OF THE BAR - KEEPING THE BAR AS CLOSE AS POSSIBLE TO YOUR BODY.

AT THIS POINT IN THE LIFT YOUR FEET MAY OR MAY NOT LEAVE THE GROUND, DEPENDING ON YOUR PERSONA

PREFERENCE (NOTE - DO WHATEVER ALLOWS YOU TO BE/FEEL THE MOST EXPLOSIVE).

BEGIN TO "PULL" THE BAR UP TO MID-CHEST HEIGHT. THERE SHOULD BE VERY LITTLE EFFORT AS FAR AS UPPE

BODY STRENGTH EXPENDITURE IF THE BAR HAS BEEN ACCELERATED PROPERLY THROUGH TRIPLE

EXTENSION. IN ORDER FOR THE BAR TO CONTINUE IN A LINEAR PATH CLOSE TO YOUR

AS THE BAR REACHES THE CORRECT HEIGHT, PULL YOURSELF UNDER THE BAR (DO NOT PULL THE BAR TO YOU

THIS "PULLING YOURSELF UNDER THE BAR" WILL AUTOMATICALLY BRING YOUR FEET BACK TO THE

GROUND. YOUR FEET SHOULD LAND NO MORE THAN SHOULDER WIDTH APART AND SHOULD MAKE CONTACT

WITH THE GROUND FLAT-FOOTED.

ALLOW YOUR HIPS TO GIVE A LITTLE ON THE CATCH.

THROW YOUR ELBOWS FORWARD ANDUPWARD AND ALLOW THE BAR TO REST ON YOUR COLLAR BONE.

PUSH J ERKSTART POSITION:

GRIP BAR AS YOU WOULD AT THE TOP OF THE POWER CLEAN

FEET ABOUT HIP WIDTH APART, POINTING STRAIGHT AHEAD

CHEST OUT BIG, LOWER BACK ARCHED

KNEES AND HIPS "UNLOCKED"

WEIGHT SHOULD BE ON YOUR HEELS

THE MOVEMENT:

QUICKLY DIP/DRIVE YOUR HIPS BACKWARDS TO CREATE A STRETCH-REFLEX

DO NOT SQUAT DOWNWARD OR DO A DEEP KNEE BEND, OR YOU WILL NOT BE ABLE TO USE YOUR HIPS TO DRIV

THE BAR UPWARD IN THE NEXT PHASE

WITH NO PAUSE, AT THE BOTTOM OF THE STRETCH - FORCEFULLY DRIVE YOUR HIPS UPWARD IN A STRAIGHT L

AS IF YOU WERE DOING A VERTICAL JUMP. THIS IS AN EXPLOSIVE MOVEMENT, SO IT IS IMPORTANT TO EXPLOD

WITH YOUR HIPS AT THE VERY START OF THE MOVEMENT. ALL FORCES BEING APPLIED DURING THE ENTIRE LI

SHOULD BE APPLIED VERTICALLY INTO THE GROUND SO THAT BOTH YOUR BODY AND THE BAR STAY IN A

VERTICAL PLANE AT ALL TIMES.

CONTINUE TO DRIVE YOUR HIPS UPWARD, UNTIL YOU HAVE ACHIEVED FULL EXTENSION OF YOUR HIPS, KNEES

AND ANKLES (TRIPLE EXTENSION). THIS WILL CAUSE THE BAR TO LITERALLY JUMP OFF YOUR SHOULDERS.

AT THE SAME TIME YOU REACH FULL EXTENSION STRAIGHTEN THE ARMS TO THRUST THE WEIGHT OVERHEAD DROP DIRECTLY BENEATH THE BAR CATCHING IT STRAIGHT OVER THE SHOULDERS

THE LEGS CAN BE KEPT SHOULDER WIDTH OR SPLIT FORWARD

RETURN TO THE ERECT POSITION BY MOVING THE FEET BACK TO THE START POSITION


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STARTING POSITION:

PLACE THE BAR OVERHEAD USING A WIDE GRIP WITHTHE ARMS LOCKED OUT

THE FEET ARE PLACED IN THE RECEIVING POSITIONFOR THE SNATCH

THE MOVEMENT:

SQUAT BY LOWERING YOUR HIPS BETWEENYOUR HEELS

MAINTAIN AN UPRIGHT POSTURE WITH BACK TIGHTAND CHEST UP

KEEP THE FEET FLAT ON THE FLOOR AND MAINTAINEYES STRAIGHT AHEAD

DO NOT LEAN FORWARD FROM THE WAIST AND PUSHTHE HIPS BACK

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THIS IS A STRENGTH LIFT, NOT AN EXPLOSIVE LIFT. ALTHOUGH YOU NEED TO BE RECRUITING AS MANY MUSCLE FIBERS AS YOUCAN AS QUICKLY AS POSSIBLE, THIS MOVEMENT SHOULD BE TREATED AS A "SQUAT." THIS LIFT IS THE FIRST MOVEMENT OF THEPOWER CLEAN

FEET ABOUT HIP WIDTH APART, POINTING STRAIGHT AHEAD

TAKE A POWER CLEAN GRIP WITH BAR ROLLED UP AGAINST THE SHIN WITH YOUR ELBOWS LOCKED AND CHEST OUT BIG, LOWERBACK FLAT-ARCHED.

DRIVE YOUR FEET (PARTICULARLY YOUR HEELS) INTO THE FLOOR - DO NOT PULL THE BAR OFF THE GROUND WITH YOURBACK. YOUR LEGS SHOULD BE "SQUATTING" THE BAR OFF THE FLOOR

YOUR LEGS SHOULD BE EXTENDING AT A RATE QUICKER THAN YOUR BACK SO THAT YOU MAINTAIN PROPER HIP AND SHOULDERPOSITIONING - THIS IS NOT A REGULAR DEADLIFT MOVEMENT

STAND UP IN AN ERECT POSITION, BUT DO NOT HYPEREXTEND YOUR BACK

LOWER THE BAR BACK DOWN WITH THE SAME MECHANICS AND BODY POSITIONING AS YOU LIFTED IT WITH - MANY INJURIESOCCUR AT THE END OF A SET WHEN THE BACK MUSCLES ARE FATIGUED AND YOU CHOOSE TO DO IMPROPER TECHNIQUEBECAUSE OF LAZINESS

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START POSITION:

HAND GRIP SLIGHTLY OUTSIDE THIGH ELBOWS LOCKED FEET ABOUT HIP WIDTH APART, POINTING

STRAIGHT AHEAD

CHEST OUT BIG, LOWER BACK ARCHED KNEES A ND HIP S "UN LOCKE D WEIGHT SHOULD BE ON YOUR HEELS

THE MOVEMENT:

WHILE MAINTAINING BODY POSITIONS FROM THE START POSITION:

STICK YOUR BUTT BACKWARDS AND ALLOW YOURSHOULDERS TO MOVE FORWARD IN FRONT OF THE BAR

KEEPING THE BAR CLOSE TO YOU, LET THE BAR SLIDEDOWN YOUR LEG

CONTINUE THIS SAME MOVEMENT TILL THE BAR GETS TOA POINT SOMEWHERE PAST THE KNEE TO MID-SHIN AREA(ONCE YOU FEEL A STRETCH IN THE GLUTEHAMSTRING AREA OR CAN NO LONGER KEEP YOUR BACKARCHED STOP THE DOWNWARD MOVEMENT)

FLEX THE GLUTE- HAMSTRING AREA, "PUSHING" YOURHIPS FORWARD WHILE EXTENDING YOUR LOWERBACK UPWARD

FINISH BACK IN THE STARTING POSITION.

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HOLD A BARBELL WITH AN OVERHAND GRIP SO THAT ITRESTS COMFORTABLY ON YOUR UPPER BACK... NOT ONYOUR NECK.

SET YOUR FEET SHOULDER WIDTH APART, AND KEEPYOUR KNEES SLIGHTLY BENT, BACK STRAIGHT, ANDEYES FOCUSED STRAIGHT AHEAD.

SLOWLY BEND FORWARD AT THE HIPS AS YOU LOWERYOUR CHEST AS FAR AS YOU CAN GO WHILEMAINTAINING THE NATURAL ARCH IN YOUR LOWERBACK, OR UNTIL YOUR UPPER BODY IS PARALLEL TOTHE FLOOR.

KEEP YOUR HEAD UP AND MAINTAIN ABOUT THE SAMEANGLE OF YOUR KNEES.

LIFT YOUR UPPER BODY BACK TO THE STARTINGPOSITION.

CROSS YOUR ARMS IN FRONT OF YOUR CHEST OR PLACEYOUR HANDS BEHIND YOUR HEAD WITH YOUR FINGERSINTERLACED.

FLEX AT YOUR HIPS TO HANG OVER THE PADDED BENCH TOA MINIMUM OF 45-60 DEGREES. THIS IS THE START POSITION.

CONTRACT THE ERECTOR SPINAE MUSCLES (LOWER BACK)TO MAINTAIN THE NORMAL LUMBAR CURVATURE IN YOURSPINE, THEN INHALE AND HOLD YOUR BREATH AS YOU RAISEYOUR TORSO AS HIGH AS POSSIBLE BY FLEXING YOURGLUTES AND HAMSTRING MUSCLES AND PUSHING AGAINSTTHE ANKLE PADS/ROLLERS WITH YOUR ANKLES.

IN THE TOP POSITION, YOUR BODY SHOULD BE IN ASTRAIGHT LINE, OR YOUR T ORSO AND SHOULDERS SHOULDBE JUST SLIGHTLY ABOVE THE LEVEL OF YOUR LEGS.FORCEFULLY CONTRACT YOUR GLUTES AND HAMSTRINGSAS YOU HOLD THIS POSITION FOR 1-2 SECONDS.

EXHALE AS YOU RETURN TO THE START POSITION


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ALTERNATE DUMBBELL PRESSES

ALTERNATE DUMBBELL UPRIGHT ROW

HOLD A DUMBBELL IN EACH HAND AT ARM'S LENGTH AND RESTING AGAINST YOUR UPPER THIGHS.

KEEP THE DUMBBELLS ABOUT 10 INCHES APART AND YOUR THUMBS FACING EACH OTHER.

PULL THE DUMBBELLS, ONE AT A TIME, STRAIGHT UP UNTIL THEY'RE NEARLY EVEN WITH YOUR CHIN.

KEEP YOUR ELBOWS OUT. (AS YOU PULL THE DUMBBELLS STRAIGHT UP, CONCENTRATE ON RAISING THE ELBOUP).

AT THE TOP POSITION THE DUMBBELLS SHOULD BE LEVEL WITH YOUR EARS.

KEEP THE DUMBBELLS CLOSE TO YOUR BODY, AND PAUSE AT THE TOP FOR A SECOND.

ON THE ALTERNATE DUMBBELL BENCH, INCLINE AND SHOULDER PRESS BOTH DUMBBELLS ARE KEPT IN THE

TOP POSITION THROUGHOUT THE SET.

LOWER AND PRESS ONE DUMBBELL WHILE KEEPING THE OTHER LOCKED-OUT THEN REEAT WITH THE OPPOSIT

SIDE

FLAT PRESS

THIS IS A FLAT PRESS WITH THE DUMBBELLS KEPT IN A PARALELL POSITION KEEP YOUR ELBOWS TIGHT TO YOUR SIDE AND PRESS UP ON A SLIGHT ARC

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Deadman pu l l ups

PERFORM A PULLUP WITH A PARTNER SUPPORTING YOUR FEET


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PLACE TWO DUMBBELLS ON THE FLOOR AND GET INTO A PUSH UP POSITION

BRACING YOURSELF ON THE OPPOSITE ARM, PULL ONE DUMBBELL STRAIGHT UP TO THE SIDE OF YOUR CHEST,

KEEPING YOUR UPPER ARM CLOSE TO YOUR SIDE.

LOWER THE DUMBBELL STRAIGHT DOWN TO THE STARTING POSITION AND REPEAT WITH THE OPPOSITE SIDE

SET THE BAR IN A POWER RACK ABOUT 2 FEET FROM THE GROUND. (IT SHOULD BE HIGH ENOUGH SO THAT WHEN

YOU HANG FROM IT WITH ARMS STRAIGHT, YOUR UPPER BACK DOESN'T TOUCH THE GROUND)

LIE UNDER THE BAR WITH FEET AT DESIRED HEIGHT, SO THAT THE BAR IS APPROXIMATELY ACROSS YOUR CHEST,

LIKE WHERE IT WOULD BE IF YOU WERE TO BENCH PRESS IT.

REACH UP AND GRAB THE BAR WITH A WIDE OVERHAND GRIP. STIFFEN YOUR BODY OUT SO THAT IT IS RIGID AND

STRAIGHT, AS IN THE PICTURES.

KEEPING YOUR ELBOWS UP AND UPPER BACK SLIGHTLY ARCHED, PULL YOURSELF UP TOWARDS THE BAR. (THINK OF

PULLING YOUR SHOULDER BLADES TOGETHER AND PUSHING YOUR CHEST FORWARD)

AT THE TOP SQUEEZE SHOULDER BLADES TOGETHER AND HOLD YOURSELF THERE FOR A SECOND OR TWO. YOUR

CHEST SHOULD BE PUSHED FORWARD AND UPPER BACK SLIGHTLY ARCHED. ELBOWS ARE OUT.

LOWER YOURSELF UNDER CONTROL; DO NOT ALLOW YOURSELF TO DROP.

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Core Training


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90-DEGREE CRUNCHES

WITH ARMS BEHIND HEAD MAKE ELBOWS 90 DEGREES AND FEET UP IN REGULARCRUNCH POSITION

REVERSE CRUNCHES

MAKE A TRIANGLE WITH YOUR THUMBS AND INDEX FINGERS AND PUT IT UNDERYOUR LOWER BACK AREA

PUT FEET FLAT OUT AND PULL BENT KNEES TO CHEST

FLOOR TAPS

MAKE A TRIANGLE WITH YOUR THUMBS AND INDEX FINGERS AND PUT IT UNDERYOUR LOWER BACK AREA

PUT FEET FLAT OUT AND PULL LEGS STRAIT UP IN THE AIR ON THE WAY DOWN

KNEES SHOULD BE STRAIGHT AND GO ABOUT 3 INCHES FROM THE FLOOR

OBLIQUE BRIDGES

ON YOUR ELBOW, SO BODY IS STRAIGHT, PUSH UPWARD AND THEN ON THE WAYDOWN MAKE YOUR BOTTOM CALF TOUCH THE FLOOR

REPEAT WITH THE OPPOSITE ELBOW

BICYCLES

WITH ELBOWS BEHIND HEAD, PUT ONE LEG OUT STRAIGHT, ONE KNEE BENTUPWARD, AND HAVE THE ELBOW TOUCH THE OPPOSITE KNEE

SUPERMAN

LAY ON STOMACH WITH ARMS STRAIGHT AHEAD OF YOU

THRUST UPWARD WITH BOTH LEGS AND BOTH ARMS


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COMBAT TRAINING

1 SET OF COMBAT TRAINING CONSISTS OF:

1. 10 DIVE BOMBERS2. 10 JACK KNIFES

3. 50 PUNCH LADDER

50 PUNCH LADDER

PERFORM BY PUNCHING AIR WITH A 10-20 LB DUMBBELL IN EACH HAND

5 RIGHT-HAND JABS 5 LEFT-HAND JABS

10 TWO HAND PUNCHES

5 RIGHT-LEFT-RIGHT COMBINATIONS

5 LEFT-RIGHT-LEFT COMBINATIONS

ALL PUNCHES SHOULD BE DONE BACK-TO-BACK


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COMBAT TRAINING

DIVE BOMBERS22

PURPOSE: TO BUILD STRENGTH AND ENDURANCE THROUGHOUT THE UPPER BODY AND INCREASE FLEXIBILITY IN T

SPINE, HIPS AND SHOULDERS.

START: BEGIN WITH HANDS ON THE GROUND, SHOULDER WIDTH APART. YOUR FEET ARE ON THE GROUND AND YOUR LE

ARE ALSO SHOULDER WIDTH APART. WITH YOUR BUTTOCKS IN THE AIR AND HEAD LOOKING BACK TOWARD HEALINHALE

PROCEDURE:

1. BEND YOUR ELBOWS AND LOWER BODY IN A CIRCULAR ARC, UNTIL YOUR ARMS ARE STRAIGHT. YOUR CHEST IS

AND YOUR HIPS ARE ALMOST TOUCHING THE GROUND.

2. LOOK TO THE SKY. EXHALE.

3. RETURN TO ORIGINAL POSITION BY PUSHING BACK TOWARD YOUR HEELS, STRAIGHTENING YOUR ARMS, AND

STRETCHING YOUR LEGS BACK TO SAME POSITION AS DESCRIBED BY NUMBER ONE.

JACK KNIFE

PURPOSE: TO BUILD STRENGTH AND ENDURANCE IN UPPER ABDOMINALS AND LOWER ABDOMINALS AT THE SAME

START: BEGIN LAYING ON YOUR BACK WITH STRAIGHT LEGS AND ARMS EXTENDED OVER YOUR HEAD

PROCEDURE:

1. SIMULTANEOUSLY RAISE YOUR ARMS AND LEGS IN THE AIR ABOVE YOUR MIDSECTION

2. TOUCH YOUR HANDS TO YOUR FEET.

3. RETURN TO ORIGINAL POSITION BY LOWERING YOUR ARMS AND LEGS TO THE GROUND

4. INHALE UP, EXHALE DOWN.


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BACK AND BUTTS

START FROM FLAT PRONE POSITION (ON YOUR STOMACH WITH HANDS EXTEN

1. BACK EXTENSION 10 REPS x 2 SETSKEEPING YOUR TOES ON THE GROUND LIFT YOUR UPPER BODY AS HIGH AS POSSIBLE

2. OPPOSITE ARM / LEG LIFT 10 REPS EA SIDE x 2 SRAISE R ARM & L LEG REPEAT WITH L ARM & R LEG

3. HEEL LIFTS 10 REPS x 2 SETSPLACE HANDS UDER THIGHS AND LIFT LEGS OFF GROUND AS HIGH AS POSSIBLE

4. PUSH-UP POSITION HIP EXTENSION 10 REPS EA LEG x 2 SE ASSUME A PROPER PUSH-UP POSITION, WITH ARMS EXTENDED AND HIPS INLINE WITH SHOULDERS RAISE ONE LEG, FOCUSING ON KEEPING IT FULLY EXTENDED WITH TOE POINTING DOWN. ONLY RAISE THE LEG UP TO THE POINT THAT THE HIPS ROLL FORWARD.

5. GRASSHOPPERS 10 x EACH LEG x 2 SE

WHILE KEEPING YOUR HANDS ON THE FLOOR, SLIGHTLY LIFT YOUR RIGHT LEG AND SLIDE IT UNDER YO

CHEST UNTIL IT TOUCHES THE GROUND ON YOUR LEFT SIDE

WITHOUT MISSING A BEAT, REVERSE DIRECTIONS AND SLIDE YOUR LEFT LEG OVER TO YOUR RIGHT S

6. STABILIZATION BRIDGE HOLD FOR 30 SECONDS x 3 TIME

DRAW LOWER ABDOMEN TOWARDS THE SPINE.

CONTRACT THE GLUTEUS AND LIFT BODY OFF THE FLOOR AND ONTO FOREARMS.


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1. PUSH-UP POSITION HIP EXTENSION 10 REPS EACH LEG

ASSUME A PROPER PUSH-UP POSITION, WITH ARMS EXTENDED AND HIPS INLINE WITH SHOULDERS RAISE ONE LEG, FOCUSING ON KEEPING IT FULLY EXTENDED WITH TOE POINTING DOWN. ONLY RAISE THE LEG UP TO THE POINT THAT THE HIPS ROLL FORWARD.

2. JACK KNIFE 10 REPS

BEGIN LAYING ON YOUR BACK WITH STRAIGHT LEGS AND ARMS EXTENDED OVER YOUR HEAD

SIMULTANEOUSLY RAISE YOUR ARMS AND LEGS IN THE AIR ABOVE YOUR MIDSECTION TOUCH YOUR HANDS TO YOUR FEET.

RETURN TO ORIGINAL POSITION BY LOWERING YOUR ARMS AND LEGS TO THE GROUND INHALE UP, EXHALE DOWN.

3. DIVE BOMBERS 10 REPS

BEGIN WITH HANDS ON THE GROUND, SHOULDER WIDTH APART. YOUR FEET ARE ON THE GROUND AND YOUR LEGS ARE ALSOSHOULDER

WIDTH APART. WITH YOUR BUTTOCKS IN THE AIR AND HEAD LOOKING BACK TOWARD HEALS. INHALE BEND YOUR ELBOWS AND LOWER BODY IN A CIRCULAR ARC, UNTIL YOUR ARMS ARE STRAIGHT. YOUR CHEST IS UP AND YOUR HIPSARE ALMOST TOUCHING THE GROUND.

LOOK TO THE SKY. E XHALE. RETURN TO ORIGINAL POSITION BY PUSHING BACK TOWARD YOUR HEELS, STRAIGHTENING YOUR ARMS, AND STRETCHING YOUR

LEGS BACK TO SAME POSITION AS DESCRIBED BY NUMBER ONE.

4. STABILIZATION BRIDGE 3 x 30 SECONDS

DRAW LOWER ABDOMEN TOWARDS THE SPINE.

CONTRACT THE GLUTEUS AND LIFT BODY OFF THE FLOOR AND ONTO FOREARMS.


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EXERCISES ARE TO BE PERFORMED WITH A 35 OR 45 LB PLATE

ONE SET EQUALS 15 REPS OF EACH EXERCISE DONE BACK TO BACK (NO REST)

1. BICEP CURL 2. TRICEP EXTENSION

3. OVERHEAD PRESS 4. FRONT RAISE


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Prehab


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Y-T-I ROUTINE

1. LIE FACE DOWN ON BENCH WITH LIGHT DUMBBELLS.2. WITH A THUMBS UP GRIP AND YOUR ARMS FORMING A Y WITH YOUR BODY, SLOWLY RAISE AND

LOWER THE DUMBBELL FOR 10 REPS.3. FORM A T WITH ARMS OUT TO YOUR SIDE, THUMBS UP, SLOWLY RAISE AND LOWER WEIGHT

FOR 12-15 REPS.

4. KEEP ARMS AT SIDES, PARALLEL TO BODY WITH PALMS UP, SLOWLY RAISE AND LOWER WEIGHTFOR 12-15 REPS.

ROTATOR CUFF ROUTINE

THE EXERCISES DESCRIBED BELOW ARE TO HELP YOU STRENGTHEN THE MUSCLES IN YOURSHOULDER (ESPECIALLY THE ROTATOR CUFF --THE PART THAT HELPS CIRCULAR MOTION--MUSCLES). THESE EXERCISES SHOULD NOT CAUSE YOU PAIN. IF THE EXERCISE HURTS, STOPEXERCISING. START AGAIN WITH A LIGHTER WEIGHT.

LOOK AT THE PICTURES WITH EACH EXERCISE SO YOU CAN USE THE CORRECT POSITION. WARMUP BEFORE ADDING WEIGHTS. STRETCH YOUR ARMS AND SHOULDERS, AND DO PENDULUMEXERCISES: BEND FROM THE WAIST, LETTING YOUR ARMS HANG DOWN. KEEP YOUR ARM ANDSHOULDER MUSCLES RELAXED, AND MOVE YOUR ARMS SLOWLY BACK AND FORTH. PERFORMEACH EXERCISE SLOWLY: LIFT YOUR ARM TO A SLOW COUNT OF 3 AND LOWER YOUR ARM TO ASLOW COUNT OF 6.

EXERCISE 1

START BY LYING ON YOUR STOMACH ON A TABLE OR ABED. PUT YOUR LEFT ARM OUT AT SHOULDER LEVELWITH YOUR ELBOW BENT TO 90AND YOUR HAND DOWN.KEEP YOUR ELBOW BENT, AND SLOWLY RAISE YOURLEFT HAND. STOP WHEN YOUR HAND IS LEVEL WITHYOUR SHOULDER. LOWER THE HAND SLOWLY. REPEAT

THE EXERCISE UNTIL YOUR ARM IS TIRED. THEN DO THEEXERCISE WITH YOUR RIGHT ARM.


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EXERCISE 2

LIE ON YOUR RIGHT SIDE WITH A ROLLED-UP TOWEL UNDER YOURRIGHT ARMPIT. STRETCH YOUR RIGHT ARM ABOVE YOUR HEAD.KEEP YOUR LEFT ARM AT YOUR SIDE WITH YOUR ELBOW BENT TO90AND THE FOREARM RESTING AGAINST YOUR CHEST, PALMDOWN. ROLL YOUR LEFT SHOULDER OUT, RAISING THE LEFTFOREARM UNTIL IT'S LEVEL WITH YOUR SHOULDER. (HINT: THIS ISLIKE THE BACKHAND SWING IN TENNIS.) LOWER THE ARM SLOWLY.

REPEAT THE EXERCISE UNTIL YOUR ARM IS TIRED. THEN DO THE

EXERCISE WITH YOUR RIGHT ARM.

EXERCISE 3

LIE ON YOUR RIGHT SIDE. KEEP YOUR LEFT ARM ALONG THEUPPER SIDE OF YOUR BODY. BEND YOUR RIGHT ELBOW TO 90.KEEP THE RIGHT FOREARM RESTING ON THE TABLE. NOW ROLLYOUR RIGHT SHOULDER IN, RAISING YOUR RIGHT FOREARM UP TOYOUR CHEST. (HINT: THIS IS LIKE THE FOREHAND SWING INTENNIS.) LOWER THE FOREARM SLOWLY. REPEAT THE EXERCISEUNTIL YOUR ARM IS TIRED. THEN DO THE EXERCISE WITH YOURLEFT ARM.

EXERCISE 4

IN A STANDING POSITION, START WITH YOUR RIGHT ARMHALFWAY BETWEEN THE FRONT AND SIDE OF YOUR BODY,

THUMB DOWN. (YOU MAY NEED TO RAISE YOUR LEFT ARMFOR BALANCE.) RAISE YOUR RIGHT ARM UNTIL ALMOST LEVEL(ABOUT A 45ANGLE). (HINT: THIS IS LIKE EMPTYING A CAN.)DON'T LIFT BEYOND THE POINT OF PAIN. SLOWLY LOWERYOUR ARM. REPEAT THE EXERCISE UNTIL YOUR ARM ISTIRED. THEN DO THE EXERCISE WITH YOUR LEFT ARM.


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Plyometric Exercises


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ANKLE HOPSBEGIN WITH A SLIGHT COUNTERMOVEMENT (SLIGHTLY DIPPING THE KNEES).

PROPEL THE BODY STRAIGHT UP USING ONLY THE ANKLES AS MUCH AS POSSIBLE.

LAND IN THE STARTING POSITION AND IMMEDIATELY REPEAT THE MOVEMENT.

s q uat j umpsASSUME A SQUAT POSITION WITH HANDS PLACED BEHIND HEAD.

JUMP STRAIGHT UP FORCEFULLY AND RETURN TO STARTING POSITION. IMMEDIATELY REPEAT THE MOVEMENT.

LATERAL CONE J UMPSJUMP OVER THE CONE LATERALLY WHILE PULLING LEGS TO CHEST

IMMEDIATELY CHANGE DIRECTION AND JUMP BACK TO STARTING POSITION.

REPEAT FOR DESIRED NUMBER OF JUMPS.

SPLIT SQUAT j umpsASSUME A LUNGE POSITION,

JUMP UPWARD USING THE FRONT LEG, WHILE IN THE AIR SWITCH LEGS

LAND IN THE LUNGE POSITION

IMMEDIATELY REPEAT SWITCHING LEGS ON EACH JUMP

PLYOMETRIC EXERCISES


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DOUBLE LEG TUCK j umps

ASSUME SHOULDER-WIDTH STANCE.

BEGIN WITH A COUNTERMOVEMENT, FORCEFULLY JUMP STRAIGHT UP.

PULL THE KNEES INTO THE CHEST AND GRAB BOTH KNEES WITH BOTH ARMS. RELEASE BEFORE LANDING.

UPON LANDING IN THE STARTING POSITION, REPEAT JUMP IMMEDIATELY.

CAN SWING ONE OR BOTH ARMS TO PROPEL BODY UPWARDS.

STANDING TRIPLE J UMPBEGIN WITH A RAPID JUMP OFF OF TWO FEET, TRYING FOR MAXIMUM DISTANCE.

LAND ON RIGHT LEG, IMMEDIATELY JUMP OFF OF RIGHT LEG AND LAND ONLEFT FOOT.

IMMEDIATELY PUSH OFF LEFT FOOT AND LAND ON BOTH FEET.

STRIVE FOR MAXIMUM DISTANCE ON EACH JUMP.

STANDING LONG j umpsASSUME SHOULDER-WIDTH STANCE.

SWING BOTH ARMS FIRST BACKWARDS, THEN FORWARDS WHILE SLIGHTLY FLEXING THE KNEES.

JUMP AS FAR FORWARD AND AS HIGH AS POSSIBLE. LAND IN THE ORIGINAL POSITION AND IMMEDIATELY JUMP AGAIN.

ALTERNATE LEG BOUNDJOG INTO THE START OF THE EXERCISE

PUSH OFF WITH YOUR LEFT FOOT AND BRING THE LEG FORWARD, WITH THE KNEE BENT AND THE THIGH PARALLEL TO THE GROUND

AT THE SAME TIME, REACH FORWARD WITH YOUR RIGHT ARM. AS THE LEFT LEG COMES THROUGH, THE RIGHT LEG EXTENDS BACK AND REMAINS EXTEND

THE DURATION OF THE PUSH-OFF

HOLD THIS EXTENDED STRIDE FOR A BRIEF TIME, THEN LAND ON YOUR LEFT FOOT

THE RIGHT LEG THEN DRIVES THROUGH TO A FORWARD BENT POSITION, THE LEFT ARM REACHES FORWARD, AND THE LEFT LEG EXTENDS BACKWARD

MAKE EACH STRIDE LONG, AND TRY TO COVER AS MUCH DISTANCE AS POSSIBLE

YOU SHOULD LAND ON THE SOLE OF THE FOOT (FLAT FOOTED) ALLOWING ENERGY TO BE STORED BY THE ELASTIC COMPONENTS OF THE LEG MUSCLES



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DOUBLE LEG HOPS

FROM ATHLETIC POSITION, JUMP UP & OUT, TRY TO REACH MAXIMAL DISTANCE AND SOME HEIGHT.

FLEX KNEES AND BRING SLIGHTLY UNDER BUTTOCK, LAND AND IMMEDIATELY REPEAT.

FOOT CONTACT TIME SHOULD BE MINIMAL.

HEIDEN J UMPS

ATHLETE STANDS WITH FEET SHOULDER-WIDTH APART.

BEGIN MOVEMENT WITH A DOUBLE ARM SWING, SLIGHT BENDING OF KNEES.

JUMP OFF RIGHT LEG TO THE LEFT AS FAR AS POSSIBLE LANDING ON THE LEFT FOOT

UPON LANDING, ATHLETE IMMEDIATELY PUSHES OFF THE LEFT LEG AND JUMPS BACK TO THE ORIGINAL POSITION.

THE DIFFICULTY OF THIS MOVEMENT IS INCREASED THE FARTHER THE ATHLETE JUMPS.

THE MOVEMENT SHOULD RESEMBLE A SKATING MOTION BACK AND FORTH

DOUBLE LEG VERTICAL POWER j umps

ASSUME SHOULDER-WIDTH STANCE.

USING A SLIGHT COUNTERMOVEMENT (KNEE DIP) & JUMP VERTICALLY AS FORCEFULLY AS POSSIBLE, REACHING UPWARDS.

LAND IN THE ORIGINAL POSITION AND IMMEDIATELY REPEAT.

CAN SWING ONE OR BOTH ARMS TO PROPEL BODY UPWARDS.



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Flexibility


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LEG SWINGS

STAND WITH FEET A LITTLE CLOSER THAN SHOULDER WIDTH APART.

BALANCE ON LEFT FOOT. SWING RIGHT LEG FORWARD (IT SHOULD BE NO MORE THAN A FOOT AND AHALF OFF GROUND) THEN BACK UNTIL IT PASSES BEHIND YOUR LEFT FOOT. CONTINUE SWINGS FOR 15SECONDS. SWITCH TO LEFT FOOT AND REPEAT.

DO 4 TIMES FOR EACH LEG.

MOVEMENT SHOULD BE AT THE HIP WITH THE KNEE LOCKED, OR SLIGHTLY BENT.

IN A SIMILAR MANNER, SWING LEG AT AN ANGLE, AWAY FROM BODY, DO BOTH LEGS 15 SECONDS, 4TIMES EACH. REPEAT MOTION ACROSS BODY, AGAIN 4 TIMES FOR 15 SECONDS EACH. (WHEN EXERCISEBECOMES EASY PERFORM WITH EYES CLOSED. LATER, TRY LEG SWINGS WHILE PLAYING CATCH WITH ABALL.)


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PARTNER STRETCHINGPROPRIOCEPTIVE NEUROMUSCULAR FACILITATION (PNF) IS WIDELY REGARDED AS THE BEST METHOD TO INCREASE OVERALL FLEXIBILITY I

TARGET MUSCLE GROUPS. IN SIMPLE TERMS, THIS INVOLVES THE TARGET MUSCLE GROUP BEING STRETCHED TO ITS MAXIMUM RANGE OF

MOVEMENT (ROM), AT WHICH STAGE THE MUSCLE IS CONTRACTED STRONGLY FOR AT LEAST 6 TO 8 SECONDS. AT THIS POINT THE MUSCLE

RELAXED BY A REFLEX TRIGGERED BY THE GOLGI TENDON ORGANS AND DELIBERATELY RELIEVED BY THE STRETCHER. ONCE THE STRETC

REAPPLIED, IT SHOULD BE POSSIBLE TO EXTEND THE MUSCLE GROUP SLIGHTLY FURTHER THAN ON THE PREVIOUS ATTEMPT, EVENTUALLY

REACHING THE MAXIMUM ROM. WITH WORK, THE ROM SHOULD INCREASE, RESULTING IN IMPROVED FLEXIBILITY.

ALTHOUGH PNF TECHNIQUES MAY BE EXECUTED QUITE EFFECTIVELY ON AN INDIVIDUAL BASIS, IT IS OFTEN EASIER TO HAVE A PARTNER TO

WORK WITH AS THEY ARE ABLE TO CHECK THAT THE SUBJECT'S BODY AND JOINTS ARE ALIGNED CORRECTLY FOR MAXIMUM EFFECT. ALL T

FOLLOWING STRETCHES ARE PARTNER BASED FOR THIS REASON.

BENT LEG HAMSMUSCLE GROUP: HAMSTRINGS

THE STRETCHER LIES FLAT ON THE FLOOR, THE LEFT LEG STRAIGHT AND THE RIGHT KNEE BENT AND LIFTED AS FAR TOWARDS THE CHEST

S COMFORTABLE. THE PARTNER THEN PLACES THE STRETCHER'S RIGHT FOOT ON THEIR SHOULDER WITH THEIR RIGHT HAND ON TOP OF T

STRETCHER'S LEFT THIGH IN ORDER TO PREVENT UNNECESSARY MOVEMENT AND THEIR LEFT HAND BEHIND THE STRETCHER'S RIGHT KNEE

TOWARDS THE TOP OF THE LEG. THE STRETCHER NOW ATTEMPTS TO PUSH THEIR LEG DOWN TOWARDS THE FLOOR (ISOMETRIC

CONTRACTION) FOR A PERIOD OF ABOUT 6 SECONDS, DURING WHICH TIME THEIR PARTNER RESISTS THE MOVEMENT. THE STRETCHER

SHOULD NOW RELAX FOR AN EQUAL PERIOD BEFORE THEIR PARTNER BEGINS TO STRAIGHTEN THE STRETCHER'S KNEE SLIGHTLY IN ORDE

TO INCREASE THE STRETCH. REPEAT THIS METHOD FOR UP TO FOUR TIMES, TAKING CARE NOT TO EXCEED THE STRETCHER'S ROM THEN

PERFORM THE SAME STRETCH ON THE LEFT LEG.

SUPINE STRAIGHT LEG HAMSMUSCLE GROUP: HAMSTRINGS

THE STRETCHER LIES FLAT ON THE FLOOR WITH BOTH LEGS STRAIGHT. THE LEFT LEG IS THEN RAISED, KEEPING THE KNEE STRAIGHTENED

UNTIL THE CURRENT MAXIMUM ROM IS ACHIEVED. AT THIS POINT, THE PARTNER SUPPORTS THE LEG BY THE HEEL AND JUST BELOW THE K

AND RESISTS ANY MOVEMENT AS THE STRETCHER TRIES TO BRING THEIR LEG BACK DOWN TO THE FLOOR. THIS ISOMETRIC CONTRACTION

SHOULD LAST FOR ABOUT 6 SECONDS, FOLLOWING WHICH THE STRETCHER SHOULD RELAX FOR A SIMILAR PERIOD, THE LEG RAISED A LITT

FURTHER AND THE STRETCH REINITIATED. REPEAT THIS METHOD UP TO FOUR TIMES, TAKING CARE NOT TO EXCEED THE STRETCHER'S

MAXIMUM RANGE OF MOVEMENT (ROM) THEN PERFORM THE SAME STRETCH ON THE LEFT LEG.

NOTE: FOR THIS STRETCH TO BE EFFECTIVE, THE SUBJECT'S HIPS SHOULD REMAIN PARALLEL AND FLAT TO THE FLOOR THROUGHOUT THE

TECHNIQUE.

SITTING INNER THIGHMUSCLE GROUP: SHORT ADDUCTORS

THE STRETCHER SITS ON THE FLOOR WITH A STRAIGHT BACK AND THE SOLES OF BOTH FEET PRESSED TOGETHER, AS CLOSE TO THE GROI

AS IS COMFORTABLE. THE STRETCHER THEN MOVES THEIR KNEES TOWARDS THE GROUND UNASSISTED AND WITHOUT SEPARATING THE F

ONCE THE MAXIMUM UNASSISTED ROM HAS BEEN REACHED, THE PARTNER PLACES A HAND ON THE INSIDE OF EACH KNEE AND RESISTS TH

MOVEMENT AS THE STRETCHER ATTEMPTS TO BRING THE KNEES TOGETHER. THIS PROCESS SHOULD BE CONTINUED FOR ABOUT 6 SECON

BEFORE THE STRETCHER RELAXES FOR A SIMILAR PERIOD AS THEIR PARTNER GENTLY ATTEMPTS TO LOWER THE STRETCHER'S KNEES STI

LOWER. REPEAT THIS SEQUENCE FOR UP TO FOUR TIMES, TAKING CARE NOT TO EXCEED THE STRETCHER'S MAXIMUM ROM.

SIDE LEG LIFTSMUSCLE GROUP: LONG ADDUCTORS

THE STRETCHER LIES ON THE LEFT SIDE WITH THE LEFT KNEE BENT AT THE KNEE AND THE RIGHT LEG FULLY EXTENDED, KEEPING BOTH

THIGHS IN ALIGNMENT WITH THE TORSO (I.E. BOTH KNEES SHOULD BE LEVEL WITH THE HIPS AND SHOULDERS). THE STRETCHER THEN LIFT

THE RIGHT LEG DIRECTLY UPWARDS AS FAR AS IS COMFORTABLE, WHERE UPON THEIR PARTNER SUPPORTS THE FOOT AND RESISTS ANYMOVEMENT AS THE STRETCHER USES THE LONG ADDUCTORS TO BRING THE FOOT BACK DOWN TO THE GROUND FOR A PERIOD OF 6

SECONDS. THE STRETCHER THEN RELAXES FOR SIX SECONDS AND THEIR PARTNER EASES THE FOOT SLIGHTLY HIGHER. THE STRETCH IS

REPEATED FOR UP TO FOUR TIMES, TAKING CARE NOT TO EXCEED THE STRETCHER'S MAXIMUM RANGE OF MOVEMENT (ROM), BEFORE

PERFORMING THE SAME STRETCH ON THE LEFT LEG.


25/37

Strength Workouts


26/37

UNIVERSIT

YOFCHICAGO--THROWS

STRENGTHPROGRAM2

005--WEEK1

MONDAY-JANUARY10th

TUESDAY-JANUA

RY11th

WARM-UP

=O

VERHEADSQUAT3X10

FOURFO

RTHECOREX2

BACKSQUAT=4X20@50%

BACKS&

BUTTSSERIESX2

POWERCLEAN

=4X12@50%

PLYOME

TRICTRAINING=ANKLEH

OPS=2X10

SQUA

TSJUMPS=2X10

PLATESERIES

X2SETS

SUPERA

BS

SUPERABSW

EDNESDAY-JANUARY

12th

THURSDAY-JANUA

RY13TH

WARM-UP

=O

VERHEADSQUAT3X10

SUPERA

BSX2

POWERCLEAN

S=4X12@50%

COMBAT

TRAININGSERIESX3SETS

PUSHUPPOSITIONDUMBELLROW

=3X

12

PARTNERSTRETCHING

POWERRACK

ROW

=3XEXHAUSTION

FLATPRESS(dumbell)=3X12

SUPERABS

"Togiveanylesst

hanyourbestistosacrificeagift"StevePrefontaine


27/37

UNIVERSIT

YOFCHICAGO--THROWS

STRENGTHPROGRAM2005--WEEK2

M

ONDAY-JANUARY17

th

TUESDAY-JANUARY18th

WARM-UP

=O

VERHEADSQUAT3X10

FOURFOR

THECOREX2

FRONTSQUAT

=4X15

BACKS&B

UTTSSERIESX2

HANGCLEAN=4X12@50%(usepowe

rcleanmax)

PLYOTRAINING=ANKLEHOPS=2X

10

SQUATSJUMPS

=2X10

FLATBENCH=

4X15@60%

SPLITSQUATJU

MPS=2X10

SUPERABS

SHOULDERPREHABROUTINE

SUPERAB

S

WE

DNESDAY-JANUARY

19th

THURSDAY-JANUA

RY20TH

WARM-UP

=O

VERHEADSQUAT3X10

SUPERAB

SX2

PUSHPRESS=

3X12-10-8

COMBATT

RAININGSERIESX3SETS

PUSHUPPOSITIONDUMBELLROW

=3X

12

PARTNERSTRETCHING

POWERRACK

ROW

=3XEXHAUSTION

LEGSWINGSERIESX2

FLATPRESS(dumbell)=3X12-10-8

SUPERABS

"IfindtheharderI

work,themoreluckIseemtoha

ve."

ThomasJeffe

rson


28/37

UNIVERSIT

YOFCHICAGO--THROWS

STRENGTHPROGRAM2

005--WEEK3

MONDAY-JANUARY2

4th

TUESDAY-JANUA

RY25th

WARM-UP

=O

VERHEADSQUAT3X10

FOURFO

RTHECOREX3

BACKSQUAT=4X10@60-70%

BACKS&

BUTTSSERIESX3

HANGCLEAN=4X10@60-70%

PLYOTR

AINING=SQUATSJUMPS

=3X10

SPLITSQUATJ

UMPS=3X10

POWERDEAD

LIFT=4X15(emphasison

form)

SHOULD

ERPREHABROUTINE

SUPERABS

SUPERA

BS

WEDNESDAY-JANUARY

26th

THURSDAY-JANUA

RY27TH

WARM-UP

=O

VERHEADSQUAT3X10

SUPERA

BSX3

ALTERNATEDUMBBELLPRESSES=3X

12

COMBAT

TRAININGSERIESX3

DEADMANPUL

LSUPS=3XEXHAUSTION

PLATES

ERIESX3

ALTERNATEDUMBBELLUPRIGHTROW

=3X12

LEGSWINGSERIESX3

BACKEXTENS

ION=3X15

PARTNERSTRETCHING

SUPERABS

"Thesuccessfulw

arrioristheaverageman,withla

ser-likefocus."

BruceLee


29/37


30/37

UNIVERSIT

YOFCHICAGO--THROWS

STRENGTHPROGRAM2005--WEEK5

MO

NDAY-FEBRUARY7T

H

TUESDAY-FEBRUAR

Y8TH

WARM-UP

=O

VERHEADSQUAT3X10

BACK&BUT

TSSERIESX3

FRONTSQUAT

=4X8-8-6-6

PLATESERIESX3

CLEANPULLS

=4X12

PLYOTRAINING=DOUBLELEGHOPS

=3X10

HEIDENJUMPS=3

X30M

POWERCLEAN

=4X8-8-6-4@65-65-70-80%

SHOULDERPREHABROUTINE

GOODMORNIN

G=3X12(emphasisonfo

rm)

LEGSWINGSERIES

SUPERABS

SUPERABSX3

WED

NESDAY-FEBRUARY

9TH

T

HURSDAY-FEBRUAR

Y10TH

WARM-UP

=O

VERHEADSQUAT3X10

SUPERABSX3

FLATDUMBBE

LLPRESS=4X10-8-8-6

COMBATTRAININGSERIESX3

PUSHUPPOSITIONDUMBBELLROW

=4

X10

PLATESERIESX3

DUMBBELLLU

NGES=4X15EACHLEG

LEGSWINGSERIESX3

POWERRACK

ROW

=4XEXHAUSTION

PARTNERST

RETCHING

FOURFORTHECOREX2

"Hardtraining,eas

ycombat;easytraining,hardco

mbat."

MarshalSuvorov


31/37

UNIVERSIT

YOFCHICAGO--THROWS

STR

ENGTHPROGRAM2005--WEEK6

M

ONDAY-FEBRUARY14TH

TUESDAY-FEBRUARY15TH

WARM-UP

=O

VERHEADSQUAT3X10

COMBATTRAININGSERIESX3

BACKSQUAT=4X8-6-6-4@70-75-80-85%

PLATES

ERIESX3

CLEANPULLS

=4X12

PLYOTRAINING=STANDINGTRIP

LEJUMP=3X10

ALTERNATEL

EGBOUND=3X30M

HANGCLEAN=4X8-8-6-4@65-65-70-80

%

usepowercleanmax

SHOULD

ERPREHABROUTINE

ROMANIANDE

ADLIFT=4X10

LEGSW

INGSERIES

SUPERABS

SUPERABSX3

WE

DNESDAY-FEBRUARY16TH

THURSDAY-FEBRU

ARY17TH

WARM-UP

=O

VERHEADSQUAT3X10

SUPERABSX3

FLATBENCH=

4X10-8-6-4@60-70-80-90%

FOURFORTHECOREX2

POWERDEAD

LIFT=3X15

PLATES

ERIESX3

DUMBBELLLU

NGES=4X15EACHLEG

LEGSW

INGSERIESX3

BACKEXTENS

ION=4X15

PARTNE

RSTRETCHING

SUPERABSX2

"Greatworksarep

erformednotbystrengthbutby

perseverance."

SamuelJo

hnson


32/37

UNIVERSIT

YOFCHICAGO--THROWS

STRE

NGTHPROGRAM2005--WEEK7

M

ONDAY-FEBRUARY2

1ST

TUESDAY-FEBRUA

RY22ND

WARM-UP

=O

VERHEADSQUAT3X10

COMBAT

TRAININGSERIESX3

BACKSQUAT=4X8-6-6-4@70-75-80-85%

BACK&B

UTTSX3

CLEANPULLS

=4X12

PLYOTRAINING=ANKLEHOPS=3

X10

SQUATJUMPS=3X12

POWERCLEAN

=4X8-8-6-4@65-65-70-80%

SHOULDE

RPREHABROUTINE

HANGSNATCH

=4X20

LEGSWIN

GSERIES

SUPERABS

SUPERABSX3

WED

NESDAY-FEBRUARY

23RD

THURSDAY-FEBRU

ARY24TH

WARM-UP

=O

VERHEADSQUAT3X10

SUPERABSX3

ALTERNATEDUMBBELLPRESSES=3X

10eacharm

FOURFORTHECOREX2

ALTERNATEDUMBBELLUPRIGHTROW

=3X12

PLATESE

RIESX3

eacharm

DUMBBELLLU

NGES=4X15EACHLEG

LEGSWIN

GSERIESX3

PUSHUPPOSITIONDUMBBELLROW

=3

X15

PARTNER

STRETCHING

SUPERABSX2

"Theonlyeasydaywasyesterday."

NavySEALmotto


33/37

Charts


34/37

1 Rep Max Chart

Reps 2 3 4 5 6 7 8 9 10 Reps 2 3 4 5 6 7 8 9 1RM 1RM 95 100 105 105 110 110 115 115 120 125 355 375 385 395 410 420 430 440 450 4

100 105 110 110 115 120 120 125 125 130 360 380 390 405 415 425 435 445 455 4

105 110 115 115 120 125 125 130 135 135 365 385 395 410 420 430 440 450 465 4

110 115 120 125 125 130 135 135 140 145 370 390 405 415 425 435 445 460 470 4

115 120 125 130 130 135 140 140 145 150 375 395 410 420 430 440 455 465 475 4

120 125 130 135 140 140 145 150 150 155 380 400 415 425 435 450 460 470 480 4

125 130 135 140 145 145 150 155 160 160 385 410 420 430 440 455 465 475 490 5

130 135 140 145 150 155 155 160 165 170 390 415 425 435 450 460 470 485 495 5

135 145 145 150 155 160 165 165 170 175 395 420 430 440 455 465 475 490 500 5

140 150 150 155 160 165 170 175 175 180 400 425 435 450 460 470 485 495 510 5

145 155 160 160 165 170 175 180 185 190 405 430 440 455 465 475 490 500 515 5

150 160 165 170 170 175 180 185 190 195 410 435 445 460 470 485 495 510 520 5

155 165 170 175 180 180 185 190 195 200 415 440 450 465 475 490 500 515 525 5

160 170 175 180 185 190 195 200 205 210 420 445 455 470 485 495 510 520 535 5

165 175 180 185 190 195 200 205 210 215 425 450 465 475 490 500 515 525 540 5

170 180 185 190 195 200 205 210 215 220 430 455 470 480 495 505 520 535 545 5

175 185 190 195 200 205 210 215 220 225 435 460 475 485 500 515 525 540 550 5

180 190 195 200 205 210 215 225 230 235 440 465 480 490 505 520 530 545 560 5

185 195 200 205 210 220 225 230 235 240 445 470 485 500 510 525 540 550 565 5

190 200 205 210 220 225 230 235 240 245 450 475 490 505 515 530 545 560 570 5

195 205 210 220 225 230 235 240 245 255 455 480 495 510 525 535 550 565 575 5

200 210 220 225 230 235 240 250 255 260 460 485 500 515 530 540 555 570 585 6

205 215 225 230 235 240 250 255 260 265 465 490 505 520 535 550 560 575 590 6

210 220 230 235 240 245 255 260 265 275 470 500 510 525 540 555 570 580 595 6

215 225 235 240 245 255 260 265 275 280 475 505 515 530 545 560 575 590 605 6

220 235 240 245 255 260 265 270 280 285 480 510 525 535 550 565 580 595 610 6

225 240 245 250 260 265 270 280 285 290 485 515 530 545 555 570 585 600 615 6

230 245 250 255 265 270 280 285 290 300 490 520 535 550 565 580 590 605 620 6

235 250 255 265 270 275 285 290 300 305 495 525 540 555 570 585 600 615 630 6

240 255 260 270 275 285 290 295 305 310 500 530 545 560 575 590 605 620 635 6

245 260 265 275 280 290 295 305 310 320 505 535 550 565 580 595 610 625 640 6

250 265 270 280 285 295 300 310 315 325 510 540 555 570 585 600 615 630 645 6255 270 275 285 295 300 310 315 325 330 515 545 560 575 590 605 625 640 655 6

260 275 285 290 300 305 315 320 330 340 520 550 565 580 600 615 630 645 660 6

265 280 290 295 305 310 320 330 335 345 525 555 570 590 605 620 635 650 665 6

270 285 295 300 310 320 325 335 340 350 530 560 575 595 610 625 640 655 675 6

275 290 300 310 315 325 330 340 350 355 535 565 585 600 615 630 645 665 6980

280 295 305 315 320 330 340 345 355 365 540 570 590 605 620 635 655 670 685 7

285 300 310 320 325 335 345 355 360 370 545 575 595 610 625 645 660 675 690 7

290 305 315 325 335 340 350 360 370 375 550 585 600 615 630 650 665 680 700 7

295 310 320 330 340 350 355 365 375 385 580 615 630 650 665 685 700 720 735 7

300 320 325 335 345 355 365 370 380 390 585 620 635 655 670 690 705 725 740 7

305 325 330 340 350 360 370 380 385 395 590 625 645 660 680 695 715 730 750 7

310 330 335 345 355 365 375 385 395 405 595 630 650 665 685 700 720 735 755 7

315 335 345 350 360 370 380 390 400 410 600 635 655 670 790 710 725 745 760 7

320 340 350 360 370 375 385 395 405 415 605 640 660 675 695 715 730 750 770 7

325345 355 365 375 385 395 405 410 420

610645 665 685 700 720 740 755 775 7

330 350 360 370 380 390 400 410 420 430

335 355 365 375 385 395 405 415 425 435

340 360 370 380 390 400 410 420 430 440

345 365 375 385 395 405 415 425 440 450

350 370 380 390 400 415 4125 435 445 455


35/37

WEIGHT

185 190 195 200 205 210 215 220 225 230 235 240

REPS PREDICTED MAX

2 194 199 204 209 215 220 225 230 236 241 246 251

3 202 207 213 218 224 229 234 240 245 251 256 2624 209 215 220 226 232 237 243 249 254 260 266 271

5 216 222 228 233 239 245 251 257 263 268 274 280

6 222 228 234 240 246 252 258 264 270 276 282 288

WEIGHT

245 250 255 260 265 270 275 280 285 290 295 300

REPS PREDICTED MAX

2 257 262 267 272 277 283 288 293 298 304 309 314

3 267 273 278 284 289 294 300 305 311 316 322 327

4 277 282 288 294 299 305 311 316 322 328 333 339

5 286 292 298 303 309 315 321 327 333 338 344 350

6 294 300 306 313 319 325 331 337 343 349 355 361WEIGHT

305 310 315 320 325 330 335 340 345 350 355 360

REPS PREDICTED MAX

2 319 325 330 335 340 346 351 356 361 366 372 377

3 333 338 344 349 354 360 365 371 376 382 387 393

4 345 350 356 362 367 373 379 384 390 395 401 407

5 356 362 368 373 379 385 391 397 403 408 414 420

6 367 373 379 385 391 397 403 409 415 421 427 433

WEIGHT

365 370 375 380 385 390 395 400 405 410 415 420

REPS PREDICTED MAX2 382 387 393 398 403 408 414 419 424 429 435 440

3 398 403 409 414 420 425 431 436 442 447 453 458

4 412 418 424 429 435 441 446 452 458 463 469 475

5 426 432 438 443 449 455 461 467 473 478 484 490

6 439 445 451 457 463 469 475 481 487 493 499 505

WEIGHT

425 430 435 440 445 450 455 460 465 470 475 480

REPS PREDICTED MAX

2 445 450 455 461 466 471 476 482 487 492 497 503

3 463 469 474 480 485 491 496 502 507 513 518 523

4 480 486 492 497 503 508 514 520 525 531 537 5425 496 502 508 513 519 525 531 537 543 548 554 560

6 511 517 523 529 535 541 547 553 559 565 571 577

WEIGHT

485 490 495 500 505 510 515 520 525 530 535 540

REPS PREDICTED MAX

2 508 513 518 524 529 534 539 545 550 555 560 565

3 529 534 540 545 551 556 562 567 573 578 583 589

4 548 554 559 565 571 576 582 588 593 599 605 610

5 566 572 578 583 589 595 601 607 613 618 624 630

6 583 589 595 601 607 613 619 625 631 637 643 649


36/37

WEIGHT 50% 60% 65% 68% 70% 75% 80% 85% 88% 90% 95% 98%

90 45 54 59 61 63 68 72 77 79 81 86 88

95 48 57 62 65 67 71 76 81 84 86 90 93

100 50 60 65 68 70 75 80 85 88 90 95 98

105 53 63 68 71 74 79 84 89 92 95 100 103

110 55 66 72 75 77 83 88 94 97 99 105 108

115 58 69 75 78 81 86 92 98 101 104 109 113

120 60 72 78 82 84 90 96 102 106 108 114 118

125 63 75 81 85 88 94 100 106 110 113 119 123

130 65 78 85 88 91 98 104 111 114 117 124 127

135 68 81 88 92 95 101 108 115 119 122 128 132

140 70 84 91 95 98 105 112 119 123 126 133 137

145 73 87 94 99 102 109 116 123 128 131 138 142

150 75 90 98 102 105 113 120 128 132 135 143 147

155 78 93 101 105 109 116 124 132 136 140 147 152

160 80 96 104 109 112 120 128 136 141 144 152 157

165 83 99 107 112 116 124 132 140 145 149 157 162

170 85 102 111 116 119 128 136 145 150 153 162 167

175 88 105 114 119 123 131 140 149 154 158 166 172

180 90 108 117 122 126 135 144 153 158 162 171 176

185 93 111 120 126 130 139 148 157 163 167 176 181

190 95 114 124 129 133 143 152 162 167 171 181 186

195 98 117 127 133 137 146 156 166 172 176 185 191

200 100 120 130 136 140 150 160 170 176 180 190 196

205 103 123 133 139 144 154 164 174 180 185 195 201

210 105 126 137 143 147 158 168 179 185 189 200 206

215 108 129 140 146 151 161 172 183 189 194 204 211

220 110 132 143 150 154 165 176 187 194 198 209 216

225 113 135 146 153 158 169 180 191 198 203 214 221

230 115 138 150 156 161 173 184 196 202 207 219 225235 118 141 153 160 165 176 188 200 207 212 223 230

240 120 144 156 163 168 180 192 204 211 216 228 235

245 123 147 159 167 172 184 196 208 216 221 233 240

250 125 150 163 170 175 188 200 213 220 225 238 245

255 128 153 166 173 179 191 204 217 224 230 242 250

260 130 156 169 177 182 195 208 221 229 234 247 255

265 133 159 172 180 186 199 212 225 233 239 252 260

270 135 162 176 184 189 203 216 230 238 243 257 265

275 138 165 179 187 193 206 220 234 242 248 261 270

280 140 168 182 190 196 210 224 238 246 252 266 274

285 143 171 185 194 200 214 228 242 251 257 271 279

290 145 174 189 197 203 218 232 247 255 261 276 284295 148 177 192 201 207 221 236 251 260 266 280 289

300 150 180 195 204 210 225 240 255 264 270 285 294

305 153 183 198 207 214 229 244 259 268 275 290 299

310 155 186 202 211 217 233 248 264 273 279 295 304

315 158 189 205 214 221 236 252 268 277 284 299 309

320 160 192 208 218 224 240 256 272 282 288 304 314

325 163 195 211 221 228 244 260 276 286 293 309 319

330 165 198 215 224 231 248 264 281 290 297 314 323

335 168 201 218 228 235 251 268 285 295 302 318 328

340 170 204 221 231 238 255 272 289 299 306 323 333

345 173 207 224 235 242 259 276 293 304 311 328 338


37/37

WEIGHT 50% 60% 65% 68% 70% 75% 80% 85% 88% 90% 95% 98%

350 175 210 228 238 245 263 280 298 308 315 333 343

355 178 213 231 241 249 266 284 302 312 320 337 348

360 180 216 234 245 252 270 288 306 317 324 342 353

365 183 219 237 248 256 274 292 310 321 329 347 358

370 185 222 241 252 259 278 296 315 326 333 352 363

375 188 225 244 255 263 281 300 319 330 338 356 368

380 190 228 247 258 266 285 304 323 334 342 361 372

385 193 231 250 262 270 289 308 327 339 347 366 377

390 195 234 254 265 273 293 312 332 343 351 371 382

395 198 237 257 269 277 296 316 336 348 356 375 387

400 200 240 260 272 280 300 320 340 352 360 380 392

405 203 243 263 275 284 304 324 344 356 365 385 397

410 205 246 267 279 287 308 328 349 361 369 390 402

415 208 249 270 282 291 311 332 353 365 374 394 407

420 210 252 273 286 294 315 336 357 370 378 399 412

425 213 255 276 289 298 319 340 361 374 383 404 417

430 215 258 280 292 301 323 344 366 378 387 409 421

435 218 261 283 296 305 326 348 370 383 392 413 426

440 220 264 286 299 308 330 352 374 387 396 418 431

445 223 267 289 303 312 334 356 378 392 401 423 436

450 225 270 293 306 315 338 360 383 396 405 428 441

455 228 273 296 309 319 341 364 387 400 410 432 446

460 230 276 299 313 322 345 368 391 405 414 437 451

465 233 279 302 316 326 349 372 395 409 419 442 456

470 235 282 306 320 329 353 376 400 414 423 447 461

475 238 285 309 323 333 356 380 404 418 428 451 466

480 240 288 312 326 336 360 384 408 422 432 456 470

485 243 291 315 330 340 364 388 412 427 437 461 475

490 245 294 319 333 343 368 392 417 431 441 466 480495 248 297 322 337 347 371 396 421 436 446 470 485

500 250 300 325 340 350 375 400 425 440 450 475 490

505 253 303 328 343 354 379 404 429 444 455 480 495

510 255 306 332 347 357 383 408 434 449 459 485 500

515 258 309 335 350 361 386 412 438 453 464 489 505

520 260 312 338 354 364 390 416 442 458 468 494 510

525 263 315 341 357 368 394 420 446 462 473 499 515

530 265 318 345 360 371 398 424 451 466 477 504 519

535 268 321 348 364 375 401 428 455 471 482 508 524

540 270 324 351 367 378 405 432 459 475 486 513 529

545 273 327 354 371 382 409 436 463 480 491 518 534

550 275 330 358 374 385 413 440 468 484 495 523 539555 278 333 361 377 389 416 444 472 488 500 527 544

560 280 336 364 381 392 420 448 476 493 504 532 549

565 283 339 367 384 396 424 452 480 497 509 537 554

570 285 342 371 388 399 428 456 485 502 513 542 559

575 288 345 374 391 403 431 460 489 506 518 546 564

580 290 348 377 394 406 435 464 493 510 522 551 568

585 293 351 380 398 410 439 468 497 515 527 556 573

thrower manual

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