Explanation of Lifting Program
Each phase is for 4 weeks. This is a 3-day/week program (Mon, Wed, Fri or Tues, Thurs, Sat, etc..). The exercises are listed to the left. Each column represents one week. At the top of the first column it will say WEEK 1. Read all the way down that column and those are the exercises, set and repetitions for the day. For example in Phase 1, Day 1, Week 1 the first exercise is Jump Squat. To the right is a box that shows x5, that means one set of 5 repetitions. There are two more boxes with x5 in it before the next exercise is listed. This mean there are 3 set of 5 reps for that one exercise.
The first exercise is not shaded at all. Perform this exercise by itself with about 30 seconds rest in between each set. The next two exercises are shaded together. This indicates to superset the two exercises. Do one set of Front Squat and then go do a set of Chin-Ups. Come back to Front Squats and then do Chin-Ups again. Do this for three sets and then move on to the next group of exercises. The last three exercises are to be a superset also. Do one set of DB Incline, one set of Hip Extension and one set of DB Row and then start over until it has been done three times. These exercises are to be done in a slow and controlled manner.
A 5-10 minute warm-up should be done prior to lifting. The core work can be incorporated into that first 5-10 minutes. Running should be done after lifting is done.
When the first 4 weeks are completed, move to the next 4 week program. Not all the lifts will change, but the repetitions will go down and more weight should be used at this time. To increase strength, fewer repetitions need to be done with a little bit heavier weight.
There are 3 different phases on this excel sheet. At the bottom, each worksheet will say Phase 1, Phase 2, Phase 3.
Explanation of Lifts
Explosive Lifts
1-Leg Hop-Stand on one leg with knee bent and sitting butt back. Jump straight up and land in same starting position on same leg. Stabilize knee. Do not let knee turn in or out. Hold landing for 2 seconds, jump for desired amount of reps.
Tuck Jump-Stand with feet shoulder width apart, toes and knees straight ahead. Jump up as high as you can. At top of jump bring knees to chest. Land in athletic position with knees bent and butt back.
Jump Squat-Stand feet shoulder width apart, knees slightly bent and butt back. Use arm and jump as high as you can continuously for desired amount of reps. Land with butt back and chest up.
Heidens-This is a single leg explosive lift. Stand on one leg with knee bent and chest up. Jump laterally from right leg to left leg; try to get more height than distance in each jump. HOLD the landing for 2 seconds every time. When landing, bend knee and sit butt back.
Heidens (continuous)-Same as heidens. There is no hold at all. Make this fast and with good technique. Try to get as much height at possible in each jump. More height than distance.
Box Jumps-Start standing in front of box with feet shoulder width apart. Jump on top of box. When jumping, bend knees and sit butt back as if jumping for a rebound. Use both arms to help jump higher. When landing, sit butt back, chest up. HOLD for 2 seconds before stepping down off of box.
Box Jump to Depth Drop-Same as box jump. After landing on top of box step off box with right leg. Land in front of box on two feet in athletic position, knees bent and butt back. Turn around, repeat exercise, now step off box with left leg. Keep alternating.
Box Jump to Depth Jump-You will need two boxes. Start on top of box 1, jump off landing on two feet and instantly jump up onto second box. Keep good athletic position through entire exercise. Step down off of second box.
Lower Body Lifts
Ft. Squat-Stand feet shoulder width apart, toes straight and bar on shoulders. Start to sit back as if sitting in a chair. Always keep knees behind toes and reach butt back. At the bottom of the squat, top of thighs should be parallel to ground. Keep chest up and elbows up.
Back Squat-Same as front squat. Put bar on back of shoulders. Keep core tight and chest up throughout entire squat. Sit butt back and get top of thighs parallel to ground.
Ft. Split Squat-Hold the bar as you would in a front squat. Stand with the right foot forward and left foot back. It will look like a lunge position. Keep both toes straight ahead. Drop back knee down so it is 1 inch off the ground. Return to starting position. Make sure to extend front leg all the way up. This is a stationary exercise, there is no lunge action. We will progress to that later.
Lateral Squat-Start with feet a little wider than shoulder width apart, toes straight ahead. Sit to the right side keeping weight on heels. Reach butt back, keeping knees behind toes. At this point, left leg should be straight. Stand up to the middle and sit to the left side. This is called a lateral squat so you are squatting to one side than the other.
Lateral Lunge-Use a bar. Start standing feet shoulder width apart, chest up. Lunge out to right side, keeping toes straight. Sit back keeping weight on heels. Reach butt back, keeping knees behind toes. At this point, left leg should be straight. Push back to starting position. Do all reps on one leg then switch to other side.
RDL-Russian Dead Lift. Using a barbell, stand with feet shoulder width apart. Slightly bend knees and squeeze shoulder blades back. Bend at the waist and let the bar go down the front of thighs keeping eyes forward. Keep bar close to thighs all the way down. Back MUST be flat at all times. This exercise is to strengthen the hamstrings (back part of the legs).
DB RDL-Same as RDL, just using dumbbells. Stand with feet shoulder width apart. Slightly bend knees and squeeze shoulder blades back. Bend at the waist and let the DB’s go down the front of thighs keeping eyes forward. Keep DB’s close to thighs all the way down. Back MUST be flat at all times.
Hip Extension-Start on the floor on back with knees bent at 90 degrees. Feet should be flat on ground. Feet and knees together. Push through feet and lift up hips. Squeeze glutes as you push up. HOLD at top for 2 seconds. (same as Back Bridge in core work)
1-Leg Hip Extension-Same starting position as Hip Extension. Put right leg straight up in air and keep left foot flat on ground. Use left foot to push through the floor and hips up to ceiling. HOLD for 3 seconds at top. Relax all the way down and they repeat for reps.
2 Arm/1 Leg DB RDL-Same exercise as DB RDL, standing on one leg now. Holding two DB’s stand on right leg, slight bend in knee. Bend at the waist and let the DB’s go down the side of thigh keeping eyes forward. Left leg should go back and straight up to help with balance. Back MUST be flat at all times.
1 Arm/1 Leg DB RDL- Same exercise as 2 Arm/1 Leg DB RDL, standing on one leg now. Holding one DB, stand on right leg, slight bend in knee. Bend at the waist and let the DB go down the front of thigh keeping eyes forward. Left leg should go back and straight up to help with balance. Back MUST be flat at all times.
SB Leg Curl-Use a stability ball. Lay flat on ground with heels on SB and hands on the ground by side. Push heels into SB and lift hips. Curl legs back towards butt and keep hips up the whole time. Bring legs back to starting position. Do not let hips drop at all.
1-Leg SB Leg Curl-Same as SB Leg Curl, now using one leg. Keep one leg on SB with hands on the ground. Opposite leg should be straight out just above SB. Keep hips up at all times.
Hypers-This exercise is for glutes and hamstrings and low back. Usually there is a hyper machine in most gyms. Face down on machine. Keep chin tucked in to chest. Squeeze glutes and raise upper body until it is parallel with floor. Return all the way back down so head almost touches the bar.
Partner Glute Ham-You will need a partner for this exercise. You should be in an L position with knees on the ground and a partner holding your ankles. Keeping body straight, slowly lower chest to ground and use hands to push back up to starting position. As you get stronger you should be able to go down slower and use less push coming back up.
Step-Up-Use a barbell on back and 12 inch box. Stand in front of box, step up with right leg pushing through right heel on top of box. Bring left leg up on top of box and then step down with right leg first. Make sure not to let knee turn in at all while stepping up on box.
Speed Step-Up- Use a barbell on back and 12 inch box. Stand in front of box, step up with right leg pushing through right heel on top of box. Drive left knee up so it comes up to 90 degrees and then step down with left leg first. Make sure not to let knee turn in at all while stepping up on box.
Lunge-Hold dumbbells or put a bar on back. Start standing up tall with feet shoulder width apart. Step forward with left leg, keeping right leg in starting position. Take a long step, drop back knee just above ground. Both knees should be at 90 degrees at bottom. Push back to starting position. Do all reps on one right leg first and then all reps on left leg.
1-Leg Bench Squat-Use a bench and put right foot up on bench. Step forward with left foot on the ground as if you are in the lunge position with one foot elevated. Make sure to be far enough away from bench so knee does not go over toe. Bend back leg and drop down till left thigh is parallel with ground. Use glutes to push back up. Repeat for allotted reps.
Upper Body Lifts
DB Incline-Use dumbbells and a bench at an incline. Start with head and back against bench. Bring DB’s to shoulders and press up eyes. Slowly return them back to shoulders.
Alternating DB Incline (Arms Down)-Start in same position as DB Incline. Press with one arm at a time. Fully extend one arm all the way up and return to chest, then extend the other arm and return to chest.
Alternating DB Incline (Arms Extended)-Start in Same position as DB Incline. Extend both arms overhead. Keep right arm extended while lowering left arm. Press left arm back up, hold it extended and lower right arm. Keep alternating.
DB Row-Use one DB. Start with one hand on a bench, feet shoulder width apart and back flat. Keep eyes straight ahead. Begin to pull DB towards chest keeping elbow close to ribs.
Upper Back DB Row (UB DB Row)-Similar to DB Row. Same stance. Now keep elbow out away from body. This exercise will be harder to do so start out with less weight.
Bentover Row-This is using a barbell (one you would bench with). Stand feet shoulder width apart, knees bent and chest down towards the ground. Grab the bar with and underhand grip, palms facing you. Pull bar to CHEST, not stomach, then return bar to starting position.
Chin-Ups-Palms should be facing you. Start from hanging position, pull chin up over bar and then extend arms all the way down again.
Pull-Ups-The difference between chin-ups and pull-ups is the grip. Pull-ups are palms facing away from you.
Alternating DB Shoulder Press-Standing feet shoulder width apart, knees slightly bent and chest up. DB’s start on shoulders, press one at a time over head. Completely return to starting position before pressing the second DB.
Shoulder Press- Stand feet shoulder width apart and slight bend in knees. Press both arms over head into locked out position. Return to shoulders slow and controlled. ALWAYS KEEP KNEES BENT.
Lateral Raise-Stand with feet shoulder width apart, knees bent. Start with light weight in both hands and arms bent at 90 degrees, raise arms out to side until arms are parallel with ground.
Front Raise-Stand with feet shoulder width apart, knees bent. Start with light weight in both hands. Raise arms up in front of body until they are parallel with the ground. Keep thumbs up towards ceiling. Lower arms back to side.
Face Pull-Standing with knees bent and chest up, grab rope or band. Pull directly to chin, squeezing shoulder blades together. Elbows should finish out at 90 degrees.
Shoulder Circuit (T-W)-Lay on bench with chin just off of bench. Keep arms out to side with thumbs up towards ceiling. You should look like the letter T. Start with arms down close to ground and raise them up squeezing shoulder blades. Keep thumbs up the whole time.
Letter W-Bend arms at elbow keeping palms down towards ground. Raise arms up and squeeze shoulder blades. Should look like the letter W at this point.
Push-Up with Rotation-Start in push-up position. Do one push-up and then completely rotate to right side. You should finish on just your right arm with left arm straight up in the air. Do another push-up and rotate to the left side ending on just your left arm.
DB Curls-Stand feet shoulder width apart, knees slightly bent and chest up. Have arms completely straight, palms facing forward. Curl all the way up and all the way back down. Keep good athletic posture all the way through, do not use back to in this exercise.
Curl to Press-Stand with feet shoulder width apart, knees bent. Use dumbbells and do a DB Curl and then turn palms forward and press over head into a DB Shoulder Press. Slow and controlled return back to shoulders and then turn palms facing shoulders and finish eccentric part of the DB Curl.
Core Exercises
Ft. Bridge-Sometimes call plank. Lay face down on ground. Have elbows under shoulders and toes on the ground. Lift hip off ground and hold for assigned time. Keep back in a straight line. Do not let hips drop to ground or pike towards sky.
1-Leg Front Bridge-Same starting position as Front Bridge, now lift left leg off ground just a few inches, still maintaining a flat back. Hold for allotted time and then return left leg to ground and lift right leg up. Stay up the whole time; do not rest when switching legs.
Ft. Bridge (St. Arm)-Same as Ft. Bridge, now keep arms fully extended. Palms should be one the ground.
SB Front Bridge-Use a stability ball. Put hands on either side of ball, arms straight and with feet on the ground. You should look like you are in a push-up position on the stability ball. Hold that position for allotted time.
Lft + Rt Bridge-Lay on side with elbow directly under shoulder. Body should be in straight line with one leg on top of the other. Lift hips up and keep body in straight line. Eyes should be looking forward and top shoulder should be back.
Lft + Rt Bridge Dip-Same as Lft. + Rt. Bridge now move hips down towards ground and then up towards ceiling.
B. Bridge-Back Bridge-Lay on back with knees bent at 90*. Keep feet flat on ground. Lift hips up towards ceiling and hold for assigned time. Make sure feet and knees are together.
1-Leg B. Bridge-Same as Back Bridge, now use one leg. Lift one leg off the ground slightly and hold for desired amount of time.
1-Leg SB B. Bridge-Same as 1-Leg Back Bridge, now use a SB. Lift one leg off the ground slightly and hold for desired amount of time. Keep hands across chest. Hips up at all times.
90* Crunch-Lay on back with knees bent at 90*. Bring feet off the ground so hips are also bent at 90*. Line up hands with knees, one on either side and crunch up so hands move towards shoe laces. Come back down and repeat.
90* Crunch with Heel Touch-Same position as 90* Crunch. After you crunch up, lower heels to ground just enough to touch and then back to 90*. Keep back flat at all times. You should not be able to fit your hand under back at any point in time. Keep it flat.
Reverse Crunch-Laying in same position as 90* Crunch, bring hand above head flat on the ground. Hold on to something stable (ex. Bench leg, lifting partner legs, etc.), bring knees back towards forehead. Make sure hips come off the ground. Bring legs down to 90* and start from there. Do not bring feet all the way down to ground. Go slow and do not rock on this exercise.
St. Leg Crunch-Lie on back keeping legs straight. Hands across chest. Crunch up slowly. No rocking.
St. Leg Crunch with Rotation- Lie on back keeping legs straight. Hands across chest. Crunch up slowly and rotate to one side. Alternate sides each time. No rocking.
Toe Touches-Lie on back with legs extended in the air towards ceiling. Crunch up slowly trying to touch toes. Do not rock.
Lying Opposites-Lay on stomach and extend both arms over head. Squeeze butt and lift right leg and left arm at same time. Hold for 2 seconds at the top. Alternate each time.
SB Lying Opposites-Use a stability ball. Start by lying in the middle of SB with hands and feet touching the ground. Lift right arm with left leg, squeeze glutes. Return to starting position and alternate sides. Now lift left arm and right leg.
SB Crunch-Use a stability ball. Lie on the ball with it in the middle of back. Reach hands straight up towards ceiling and slowly crunch up keeping eyes on ceiling.
Off Bench Oblique-Use a bench and a partner. Lay on side with hip just off the edge of bench having partner hold at ankles and just above knees. Keep hands across chest (moving hands from across chest to behind head to extended over head will increase the difficulty of this exercise). Start with head and shoulders close to ground and crunch up keeping body straight.
Sprinters-Lay on back with body straight. Crunch up bending right leg. Keep left leg straight on the ground. Return to starting position. Crunch up bending left leg and return to starting position. Alternate each time.
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