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UPDATE # 24 - Fall 2005
Football
We're smack in the middle of football season now. While I'd like to have our non-travelers get an extra day of lifting in, that just hasn't been technically do-able here yet. As for the training, we're going twice per week. We're using 6 two week cycles, which look something like this: (Remember, most exercises change every 2 weeks)
| Warm - up / Pre-training | |
| Snatch Press + Overhead Squat | 1x8 (35%) |
| Side Lunge | 1x8 (35%) |
| Med ball pushup | 1x8 |
| Training Session | |
| Max Effort clean pull | 3x55%;3x65%;3x72%;3x77%;2x82%;2x87% |
| Clean | 4x2 @ 82% |
| Front Squat | 4x4@ 77% |
| Reverse Hyper (45 sec. rest interval) | 10x2 @ 62% |
| JM Press | 5x5 @82% |
| Post workout | |
| Hammer St. Neck | 3x10@70% |
| Pull up | 3x10 weighted |
| Ab circuit #1 | 1 rev. |
| Warm - up / Pre-training | |
| Snatch Press + Overhead Squat | 1x8 (35%) |
| Front Lunge | 1x8 (35%) |
| Hip/Shoulder complex | 1x30 sec. |
| Training Session | |
| Max Effort incline | 3x55%;3x65%;3x72%;3x77%;2x82%;2x87% |
| Step ups | 4x4 @ 75% |
| (Dynamic) Back Squat | 10x2 @ 55% (Bands if applicable) |
| Floor Press | 4x4 @ 77% |
| Glute ham raise | 4x4 @ 72% |
| Post workout | |
| Any Bicep | 3x10 |
| Lat Pulldown | 3x10 @70% |
| Ab circuit #2 | 1 rev. |
Please also note that the percentages increase during the second week of the two week cycle.
Women's Soccer
Women's soccer showed up ready to play again this year, and has been training twice a week during the season. They train the day after their first contest of the week, and two days before the second match of the week. The freshmen have been acclimated to the program, and everyone has been doing a great job thus far.
Men's Basketball
Basketball has been training very hard since school began. They're in the weightroom 3x a week at 7:00 am, and they've had speed training followed by conditioning 3x a week at 4:00pm. We should be ready to compete come the end of October when practice starts.
Women's Lacrosse
Women's lax has been in 3x a week since school began, right through their fall season. The freshmen are all "on-board", and we will pick up the pace as the fall season gives way to the preseason.
Softball
Softball is gearing up to go this winter. They're in 3x a week through their fall season as well.