Summer workout program
3/20/2013 11:52:00 AM | Athletics
Bearkat Football Player,
In this file you will find your program that will prepare you for fall camp. Your lifting program starts on March 25 and will end on August 9.
The program is designed so that you have many options for your selection of exercises. The lifting program is very basic in design and rep scheme, there is no formal percentage schedule. Use the exercises from the sample Exercise Pool and fill in the exercise of your choosing that falls under the Movement Category that we have selected. It should be noted that this is only a sample of the many exercises out there.
If you have an exercise that you would like to add to the list, then add it. You will need to evaluate it and include it under the proper Movement Category. Change your exercise selections no less than every two weeks. A good idea would be to change them as the movements rotate throughout the plan. As long as you follow the directions of the Movement Category, you cannot be wrong. You will need to print out the sheet for the week, choose the exercises and write them down under the Movement Category. Only record your work sets, not your warm-ups.
It is important to understand that for each exercise and set you do as much weight possible for the reps required. Each week try and increase weight each set. Remember to never sacrifice form and technique for weight.
Your newcomer program is divided into five four week blocks for a total of twenty weeks. The first week in each block is the Base Week. Weeks two and three are the Load Weeks, which means that the intensity will be increased from the previous weeks. The fourth week of each block is the Unload Week, which means there will be a reduction in volume and load from the previous three weeks. This week will help you to recover and will prepare you for the increase in intensity of the next block.
The structured running program will start at week five and will continue for the remainder of the twenty weeks. However, for the first four weeks I have included a general tempo run to be done twice per week.
This program is different from the type of program we do here at Sam Houston with our veteran players. We have never watched you train and we do not know what equipment you may or may not have access to. It would not be in your best interest for us to write a program that would be more specific than this.
We will teach you how to train beginning when you arrive here for fall camp in August and through-out your years here. Above all else, come to camp in the best possible condition. Call or email me if you have any questions.
Good Luck,
Coach Speer
936-294-1728/ath_kas@shsu.edu
