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WEST SIDE WORKOUT 6 weeks
Name ________________________________________ Teacher _____________________ Period __________
1
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____________
2
Week #1- Day 1
1. Barbell Box Squats
WU x 5 35%x 5 45%x 5 55%x5 65% x3 80% x3 85% x3 90% x 2 55%x Fail
2. Unilateral Lower plus added ROM- 3 sets of 8 reps
3A. Lying Leg Curls w/ sliders- 3 sets of 8 reps
3B. Back Extension Variation- 3 sets of 8 reps
4. Ground Abs Circuit – 3 times through
Week #1- Day 2
1. Shoulder Press Variation- 3 sets of max reps
WU WU WU
2A. Vertical Pull Variation- 3 sets of 8 reps
2B. Rear Delt Variation- 3 sets of 8 reps
3. Dumbbell Bench Variation- 3 sets of max reps
4A. Shrug Variation- 3 sets of 8 reps
4B. Biceps Variation- 3 sets of 8 reps
3
Week #1- Day 3
1. Deadlift
WU x 5 35%x 5 45%x 5 55%x5 65% x3 80% x3 85% x3 90% x 2
2. Jump Training- 6 sets of choice jumps
3A. Unilateral 3 sets of 8 reps
3B. Bench Hip Thrusts- 3 sets of 6 reps
4. Calves- 3 sets of 20 reps
5. Weighted Abs- 4 sets of 12 reps
Week #1- Day 4
1. Bench Press
WU x 5 35%x 5 45%x 5 55%x5 65% x3 80% x3 85% x3 90% x 2 55%x Fail
2A. Incline DB Bench- 2 sets of max reps (15-18)
2B. Weighted Pushups- 2 sets of max reps
3A. Pull-ups or Lat-Pull Downs- 3 sets of Failure/10 reps
3B. Band Pull Apart- 3 sets of 18 reps
4. Triceps Variation 3 sets of 12 reps
4
Week #2- Day 1
1. Barbell Box Squats
WU x 5 35%x 5 45%x 5 55%x5 65% x3 80% x3 85% x3 90% x 3 55%x Fail
2. Unilateral Lower plus added ROM- 3 sets of 10 reps
3A. Lying Leg Curls w/ sliders- 3 sets of 10 reps
3B. Back Extension Variation- 3 sets of 10 reps
4. Ground Abs Circuit – 3 times through
Week #2- Day 2
1. Shoulder Press Variation- 3 sets of max reps- More weight than week 1
WU WU WU
2A. Vertical Pull Variation- 3 sets of 10 reps
2B. Rear Delt Variation- 3 sets of 10 reps
3. Dumbbell Bench Variation- 3 sets of max reps- more weight than week 1
4A. Shrug Variation- 3 sets of 12 reps
4B. Biceps Variation- 3 sets of 12 reps
5
Week #2- Day 3
1. Deadlift
WU x 5 35%x 5 45%x 5 55%x5 65% x3 80% x3 85% x3 90% x 3
2. Jump Training- 6 sets of choice jumps
3A. Unilateral 3 sets of 10 reps
3B. Bench Hip Thrusts- 3 sets of 7 reps
4. Calves- 3 sets of 25 reps
5. Weighted Abs- 4 sets of 12 reps
Week #2- Day 4
1. Bench Press
WU x 5 35%x 5 45%x 5 55%x5 65% x3 80% x3 85% x3 90% x 3 55%x Fail
2A. Incline DB Bench- 2 sets of max reps (15-18) more weight than week 1
2B. Weighted Pushups- 2 sets of max reps
3A. Pull-ups or Lat-Pull Downs- 3 sets of Failure/12 reps
3B. Band Pull Apart- 3 sets of 22 reps
4. Triceps Variation 3 sets of 15 reps
6
Week #3- Day 1
1. Barbell Box Squats
WU x 5 35%x 5 45%x 5 55%x5 65% x3 80% x3 85% x3 90% x 3+
55%x Fail
2. Unilateral Lower plus added ROM- 3 sets of 12 reps
3A. Lying Leg Curls w/ sliders- 3 sets of 10 reps
3B. Back Extension Variation- 3 sets of 12 reps
4. Ground Abs Circuit – 3 times through
Week #3- Day 2
1. Shoulder Press Variation- 3 sets of max reps- More weight than week 2
WU WU WU
2A. Vertical Pull Variation- 3 sets of 12 reps
2B. Rear Delt Variation- 3 sets of 12 reps
3. Dumbbell Bench Variation- 3 sets of max reps- more weight than week 2
4A. Shrug Variation- 3 sets of 15 reps
4B. Biceps Variation- 3 sets of 15 reps
7
Week #3- Day 3
1. Deadlift
WU x 5 35%x 5 45%x 5 55%x5 65% x3 80% x3 85% x3 90% x 3+
2. Jump Training- 6 sets of choice jumps
3A. Unilateral 3 sets of 12 reps
3B. Bench Hip Thrusts- 3 sets of 8 reps
4. Calves- 3 sets of 30 reps
5. Weighted Abs- 4 sets of 15 reps
Week #3- Day 4
3. Bench Press
WU x 5 35%x 5 45%x 5 55%x5 65% x3 80% x3 85% x3 90% x 3+
55%x Fail
2A. Incline DB Bench- 2 sets of max reps (15-18) more weight than week 2
2B. Weighted Pushups- 2 sets of max reps
3A. Pull-ups or Lat-Pull Downs- 3 sets of Failure/15 reps
3B. Band Pull Apart- 3 sets of 30 reps
4. Triceps Variation 3 sets of 18 reps
8
Week #4- Day 1
4. Barbell Box Squats
WU x 5 35%x 5 45%x 5 55%x5 65% x3 80% x3 85% x3 90% x 2 55%x Fail
5. Unilateral Lower plus added ROM- 3 sets of 8 reps
3A. Lying Leg Curls w/ sliders- 3 sets of 8 reps
3B. Back Extension Variation- 3 sets of 8 reps
5. Ground Abs Circuit – 3 times through
Week #4- Day 2
2. Shoulder Press Variation- 3 sets of max reps
WU WU WU
2A. Vertical Pull Variation- 3 sets of 8 reps
2B. Rear Delt Variation- 3 sets of 8 reps
6. Dumbbell Bench Variation- 3 sets of max reps
4A. Shrug Variation- 3 sets of 8 reps
4B. Biceps Variation- 3 sets of 8 reps
9
Week #4- Day 3
4. Deadlift
WU x 5 35%x 5 45%x 5 55%x5 65% x3 80% x3 85% x3 90% x 2
5. Jump Training- 6 sets of choice jumps
3A. Unilateral 3 sets of 8 reps
3B. Bench Hip Thrusts- 3 sets of 6 reps
4. Calves- 3 sets of 20 reps
5. Weighted Abs- 4 sets of 12 reps
Week #4- Day 4
2. Bench Press
WU x 5 35%x 5 45%x 5 55%x5 65% x3 80% x3 85% x3 90% x 2 55%x Fail
2A. Incline DB Bench- 2 sets of max reps (15-18)
2B. Weighted Pushups- 2 sets of max reps
3A. Pull-ups or Lat-Pull Downs- 3 sets of Failure/10 reps
3B. Band Pull Apart- 3 sets of 18 reps
4. Triceps Variation 3 sets of 12 reps
10
Week #5- Day 1
3. Barbell Box Squats
WU x 5 35%x 5 45%x 5 55%x5 65% x3 80% x3 85% x3 90% x 3 55%x Fail
4. Unilateral Lower plus added ROM- 3 sets of 10 reps
3A. Lying Leg Curls w/ sliders- 3 sets of 10 reps
3B. Back Extension Variation- 3 sets of 10 reps
4. Ground Abs Circuit – 3 times through
Week #5- Day 2
1. Shoulder Press Variation- 3 sets of max reps- More weight than week 1
WU WU WU
2A. Vertical Pull Variation- 3 sets of 10 reps
2B. Rear Delt Variation- 3 sets of 10 reps
3. Dumbbell Bench Variation- 3 sets of max reps- more weight than week 1
4A. Shrug Variation- 3 sets of 12 reps
4B. Biceps Variation- 3 sets of 12 reps
11
Week #5- Day 3
1. Deadlift
WU x 5 35%x 5 45%x 5 55%x5 65% x3 80% x3 85% x3 90% x 3
2. Jump Training- 6 sets of choice jumps
3A. Unilateral 3 sets of 10 reps
3B. Bench Hip Thrusts- 3 sets of 7 reps
4. Calves- 3 sets of 25 reps
5. Weighted Abs- 4 sets of 12 reps
Week #5- Day 4
2. Bench Press
WU x 5 35%x 5 45%x 5 55%x5 65% x3 80% x3 85% x3 90% x 3 55%x Fail
2A. Incline DB Bench- 2 sets of max reps (15-18) more weight than week 1
2B. Weighted Pushups- 2 sets of max reps
3A. Pull-ups or Lat-Pull Downs- 3 sets of Failure/12 reps
3B. Band Pull Apart- 3 sets of 22 reps
4. Triceps Variation 3 sets of 15 reps
12
Week #6- Day 1
1. Barbell Box Squats
WU x 5 35%x 5 45%x 5 55%x5 65% x3 80% x3 85% x3 90% x 3+
55%x Fail
2. Unilateral Lower plus added ROM- 3 sets of 12 reps
3A. Lying Leg Curls w/ sliders- 3 sets of 10 reps
3B. Back Extension Variation- 3 sets of 12 reps
4. Ground Abs Circuit – 3 times through
Week #6- Day 2
1. Shoulder Press Variation- 3 sets of max reps- More weight than week 2
WU WU WU
2A. Vertical Pull Variation- 3 sets of 12 reps
2B. Rear Delt Variation- 3 sets of 12 reps
3. Dumbbell Bench Variation- 3 sets of max reps- more weight than week 2
4A. Shrug Variation- 3 sets of 15 reps
4B. Biceps Variation- 3 sets of 15 reps
13
Week #6- Day 3
4. Deadlift
WU x 5 35%x 5 45%x 5 55%x5 65% x3 80% x3 85% x3 90% x 3+
5. Jump Training- 6 sets of choice jumps
3A. Unilateral 3 sets of 12 reps
3B. Bench Hip Thrusts- 3 sets of 8 reps
4. Calves- 3 sets of 30 reps
5. Weighted Abs- 4 sets of 15 reps
Week #6- Day 4
6. Bench Press
WU x 5 35%x 5 45%x 5 55%x5 65% x3 80% x3 85% x3 90% x 3+
55%x Fail
2A. Incline DB Bench- 2 sets of max reps (15-18) more weight than week 2
2B. Weighted Pushups- 2 sets of max reps
3A. Pull-ups or Lat-Pull Downs- 3 sets of Failure/15 reps
3B. Band Pull Apart- 3 sets of 30 reps
4. Triceps Variation 3 sets of 18 reps
14
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____________