Week 1- 3 (1-8)
Secion A (Mon, Wed, Fri)
(Upper Extremity)
0. Warm-up (Cardio-exercise and stretch)
1. Bench press 5 sets (20-60%, 15-70%, 10-80%, 15-70%, 20-60%)
*2nd & 4th sets could be Incline bench press
2. Lat pull down 5 sets (")
3. Lateral raise 5 sets (")
4. Front deltoid raise 5 sets (")
5. Triceps kick-back 5 sets (")
6. Arm curl (Zottman curl) 5 sets (")
7. Wrist extension 3 sets (10-80%) (")
8. Sit-up 3 sets (As much as you can)
9. Leg raise 3 sets (As much you can)
10. Roman chair sit-ups 3 sets ( as much as your can)
11. V-ups 3 sets ( As muchas you can)
12. Cool-down (mild cardio-exercise and stretch)
* Increase 1~10 lbs every week!!
Section B (Tue, Thurs, Sat)
(Lower extremity)
0. Warm-up (cardio-exercise and stretch)
1. Regular Squat 5 sets (20-60%, 15-70%, 10-80%, 15-70%, 20-60%)
2. Front Lunges 5 sets (")
3. Knee extension 5 sets ('')
4. Knee flexion 5 sets ('')
5. Hip Adduction 5 sets ('')
6. Hip Abduction 5 sets ('')
7. Calf raises 5 sets x 20
8. Back extension 3 sets without weight (as much as you can each time)
9. Cool-down (mild cardio-exercise and stretch)
* Increase 1~10 lbs every week!!
Week 4 - 6 (9-16)
Section A
0. Warm-up (cardio-exercise and stretch)
1. Bench press 3 sets (10-80%, 5-90%, 1-100%, 5-90%, 10-80%)
2. Incline press 3 sets (")
3. Decline press 3 sets (")
4. Bambell flys 3 sets (" )
5. Lat pull-down 3 sets (")
6. Seated row 3 sets (")
7. Bent-over rows 3 sets (")
8. T-bar row 3 sets (")
9. MIlitary press 3 sets (")
10. Upright row 3 sets (")
11. Lateral raise 3 sets (")
12. Front raise 3 sets (")
13. Ticeps kick back 3 sets (")
14. Arm curls ( Zottoman curls) 3 sets (")
15. Wrist extension 3 sets x 10-80%
16. Sit-ups 3 sets x 20-80%
17. Cool-down (mild cardio-exercise and stretch)
* Increase 1~10 lbs every week!!
Section B
0. Warm-up (cardio-exercise and stretch)
1. Squat 3 sets ( 10-80%, 5-90%, 1-100%, 5-90%, 10-80%)
2. Leg extension 3 sets (")
3. Back squat 3 sets (")
4. Split squat 3 sets (")
5. Front Lunge 3 sets (")
6. Side Lunge 3 sets (")
7. Knee extension 3 sets (")
8. Knee flexion 3 sets (")
9. Hip Adduction 3 sets (")
10. Hip Abduction 3 sets (")
11. Toe raise 3 sets (")
12. Back extension 3 sets (")
13. Cool-down (mild cardio-exercise and stretch)
0-10
10-20
20-30
30-40
50-60
60-65
65-70
70-75
75-80
80-85
Elapsed time (min) - Rest = 30 sec
0-10
10-20
20-30
30-40
40-50
50-60
60-65
Elapsed time (min) - Rest = 1 min
0-5
5-10
10-15
15-20
20-25
25-30
30-35
35-40
40-45
45-50
50-55
55-60
60-65
65-70
70-75
Elapsed time (min) - Rest = 1 min
0-5
5-10
10-15
15-20
20-25
25-30
30-35
35-40
40-45
45-50
50-55
Section A (Mon,Wed,Fri) (Weights)
0. Warm-up (Cardio&Stretching)
1. Power Clean
2. Step ups
3. Hammer Twists
4. Glute Ham Raise
5. Hyper Extensions
6. Snatch
7. Jerk/Nieder
8. Flies
9. Back & Front Squats
10. Romanian Dead Lifts
11. Overhead Squats
12. Pulls from the Floor
13. Push press
14. Single leg squat
Section B (Tue,Thurs, Sat) (Plyometrics)
(Week 7-8)
0. Warm-up (Cardio&Stretching)
1. Wall Jump 20-25sec
2. Tuck jump 20-25 sec
3. Broad jumps, stick land 5-10 reps
4. Squat jumps 30/30 sec
5. Double-leg cone jumps, 10-15 sec
Side-to-side/back-to-front
6. 180jumps 20-25 sec
7. Bounding in place 20-25 sec
0. Warm-up (Cardio&Stretching)
1. Wall jumps 30 sec
2. Tuck Jumps 30 sec
3. Veritical jumps 5-8 reps
4. Squat jumps 20 sec
5. Bounding for distance 1-2 runs
6. Double-leg cone jumps 30/30 sec
side-to-side/back-to-front
7. Scissor jumps 30 sec
8. Hop, hop, stick 5 reps/leg
(Week 11-12)
0. Warm-up (Cardio&Stretching)
1. Wall jumps 30 sec
2. Step, jump up, down, vertical 5-10 reps
3. Mattress jumps 30/30 sec
side-to-side/back-to-front
4. Single-leg jumps for distance 5 reps/leg
5. Squat jumps 25 sec
6. Jump into bounding 3-4 runs
7. Single-leg hop, hop, stick 5 reps/leg