We’re sharing with everyone a google doc that has a simple workout routine, more exercise suggestions (because variety is key to keeping motivation), and also a place to keep a record of your workout activities. The workout record is for you to keep track of what you did and also to give others ideas and inspiration. Many of the exercises have YouTube links to show proper form. To access those clips you click on the box with the exercise and it leads you to the clip. Some don’t have them because everyone knows them (pull-ups) and some don’t have them because we couldn’t find them.
This basic program outline is focused on building strength, and endurance. Later in the season we will switch the strength over to power and speed. The relevance of this initial conditioning stage is to acclimate all our tendons, ligaments, and muscles to total brutality. If you’re coming off of a lifting break, or haven’t been lifting much, or just never lifted before, then you need to make sure all your sets for the first six sessions of lifting (should be no more than 2.5 weeks) have 12-15 reps. You should rarely be failing on a set or utilizing a spot in this period. The first few weeks are when the most injuries in the weight room can occur. There will be some further suggested planning on weight increases as the season goes on, but this part of the program is mandatory if you’re going to be seriously lifting this season. We will get to power sets with reps between 6-8, but not yet. Outside of this lifting, you should be getting out and running around at least twice a week. Either get yourself to pick up, or go run 3 miles in the low 20 min range. Now, get after it!
Got a question? Email the PEC at workouts at prideofny dot net
Use the tabs at the bottom of this spreadsheet to see more.
