In this weightlifting section, I will include a training program implemented during the the 2007-2008 season. This post includes the first three weeks of the fall program, leading to a meet in early December, 2007. The fall conditioning for this program consisted of a four day a week training program, lasting three weeks.
For all the other coaches out there, what type of fall conditioning do you implement at the beginning of your season? Do you implement a fall conditioning program? How long does your fall conditioning last? How many days a week do you have your athletes train?
Thanks for reading!
Fall Conditioning ’07-‘08 Week 1 – 30 seconds rest (4 x thru)
Duration 3 weeks (4x/week) Week 2 – 20 seconds rest (3 x thru)
Week 3 – 15 seconds rest (3 x thru)
Series of stations using a different dumbbell exercise. Each station is based on reps and transition time between each station will start with 30 seconds. Time between sets range 5-8 min. Weight suggestions can be changed based on strength.
1. Standing alternate arm shoulder press (12 x 12)
Hands pronated, knees slightly bent. Keep wrist above elbow during the movement and alternate each arm per rep. Suggested weight 40lbs.
2. Seated alternate arm reverse tricep (12 x 12)
Sitting on the edge of a bench hold dbells at sides palms facing in. Initiate movement by raising elbow towards the ceiling and letting hand remain below elbow. Alternate right and left arms. Suggested weight 40lbs.
3. Offset push up (12 x 12)
Prone on floor with straight legs place one hand flat on floor and the other will be holding on to the dumbbell on the floor. Perform 12 pushups with one hand elevated on the dumbbell and then switch the dumbbell to the other hand and finish with 12 pushups with the dumbbell under the other hand. Use anything that will elevate the hand 6-8”.
4. Walking dbell lunge (12 x 12)
Keep shoulders square and chest up-avoid bending at the waist. In the walking lunge step far enough to allow back knee to come close to touching the floor but the front knee does not travel in front of the foot. Hold dbells at side. Suggested weight 20lbs.
5. Dbell RDLs (x12 with 3 second eccentric count)
Hold dbells palms facing down and resting on quads. With a flat back slowly lower the dbells to below the knee or mid-shin in a 3 second count. Knees are slightly bent. Suggested weight 60lbs.
6. Farmers walk (max distance in 30 seconds)
Hold dbells at sides and walk in a brisk pace for 30 seconds. Suggested weight 60lbs.
7. Power sit up with dbell (8 x 8 x 8)
In the traditional situp position secure feet and hold dbell on chest. Curl up to the middle, back down, curl to the right knee, back down, and then curl to the left knee, back to starting position. This is one rep. Suggested weight 10lbs.
8. Standing hammer curl twists (12 x 12)
Hold dbells in a hammer curl position-elbows bent and tight to ribcage. Lock in the position and rotate the torso 90+degrees to the right and back around to the left. Slight turning of the feet on the twist. Suggested weight 30lbs.
Plyos and Med ball work
This series of exercises and drills will require a 10K bumper plate, 10-12lb. med ball, 14”-20” plyo box and open area.
10K bumper plate
Weight room circuit-each station is 30 seconds and you must complete as many reps as you can. Rest time will change each week.
Week 2 – 20 seconds between each station (3 x thru) 4-7 minutes rest between sets.
Week 3 – 15 seconds each station (3 x thru) 3-5 minutes rest between sets.
Sled Pull/Drag and Hill Exercises
Distance for the sled workout 30m. with minimal rest between exercises. Depending on weight used you may go through the series 2-3 times.
Double hops up hill
Single leg bounding up hill (alternate right then left)
Bear crawl up hill (butt in air)
Crab crawl down hill (belly in air)
High knees up hill
Lateral walk up hill-left right touches, left right touches, etc. Bent knees the duration of the exercise.
4 x 50m (2 forward/2 backward) -1 min rest
4 x 100m (forward running) - 90 sec. rest
2 x 200m - 3 min. rest
2 x 100m – 2 min. rest
1 x 50m sprint
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Charles Infurna, Ed.D., is the owner and lead coach of Forza Athletics Track Club. Dr. Infurna has coached National Record Holders, National Champions, All-Americans, and Conference Champions at the Post-Collegiate, Collegiate, and High School level.