This document outlines a 4-week strength training program with 11 different exercises targeting various muscle groups. Each week focuses on 3-4 sets of different exercises with high reps and low weights in the first set and progressively lower reps and higher weights in subsequent sets. Example exercises include bicep curls, squats, lunges, abdominal crunches, and rows. Warm-ups are recommended before each session, which should last 45-60 minutes including stretching at the end.

1. WEIGHT TR. FOR:______________ STATION SET 1 SET 2 SET 3 SET 4
2-3 times a week during pre-season, 2xwk during winter OPTIONAL
season 1xwk or less during race season. High reps and Only w/expl. Tr.
low wait early on, high reps and more Plyometrics
during winter and race season.
WARM UP: Bike, Elliptical, running ect. NUMBER:
BICEPS: A. 1 or 2 arm curls 1. 15-30
B. Straight curls with bar 15-20 15-20
C. Incline curls 8-12 8-12 6-10
D. Reversed d-poling with steps.
E. Quick Reversed-Diagonals Lbs: Lbs: Lbs: Lbs:
F. Chin-ups (pull-ups) Reps: Reps Reps Reps
TRICEPS: A. Standing curls, w/abdominal curls 2. (150 reps)
B. TG-sled, Braa-Sterk, kneeling curls 15-30 15-20 15-20
C. Rear curls w/ feet on box. 8-12 8-12 6-10
D. Pushups, regular, kneeling, feet up.
E. Concept 2 Rowing Machine Lbs: Lbs: Lbs: Lbs:
F. Triceps-dip Reps: Reps: Reps: Reps:
G. Diagonals/Classis style with tubing.
SQUATS: A. Leg Press/Squat Rack, 90 Degrees max. 3. (150 reps)
B. Free-squats w/bar-bells. 20-30
C. Box step-ups w/barbells 20 20
D. Bosu lateral, deep knee bends w/b-bells 8-12 8-12 6-10
E. Side to side, kick off from wedge.
F. Squat-Jump-forward. Lbs: Lbs: Lbs: Lbs:
G. Hurdle-side to side
H. Lateral box jumps, land on top. Reps: Reps: Reps: Reps:
HAMSTRINGS: 4. (150 reps)
A. Lunges, in place w/barbells. 20-30 20 20 20
B. Prone/Standing leg curls Lbs: Lbs: Lbs: Lbs:
C. Walking lunges w/barbells, diag/V1/V2
ADOMINALS: 5. Reps: Reps: Reps: Reps:
A. Curl-ups, knees bend 90 degrees 50 50 50 50
B. “Bosu”, w/ball, front and sides (toss) 30 30 30 30
C. Curl-ups with hip and knee at 90 20 20 20 20
D. Incline board. 60 sec 60 sec 60 sec 60 sec
E. Plank, on elbow w/leg lifts, sides
F. Sitting on floor, lateral w/ball-toss.
BACK: A. Reversed Curl-ups (roll ups) 6. 20 20 20 20
B. Prone leg extensions Reps: Reps: Reps: Reps:
HIP ABD: A. Standing side L/R w/bands/tubing +bb 7. 20 20 20 20
B. Side lying w/ankle weights Lbs: Lbs: Lbs: Lbs:
C. Walking with tubing, V1/V2 w/barbells
PECS: A. Pec. machine 8. 15-30 15-20 15-20
B. Free weights 8-12 8-12 6-10
C. Bilateral pattern with tubing Lbs: Lbs: Lbs: Lbs:
ROWS: A. 2-arm 9. 15-30 15-20 15-20
B. Kneeling 1-arm row. 8-12 8-12 6-10
Lbs: Lbs: Lbs: Lbs:
LATS: A. Inclined seated, to chest 10. 15-30
C. PNF-above to below 1-2 arm, tubing 15-20 15-20
D. Double polling w/tubing 8-12 8-12 6-10
E. Seated, under-arm grip, w/abd.-curls Lbs: Lbs: Lbs: Lbs:
HIP FLEXORS: 11. 15-30 15-20 15-20 6-10
A. Forward High Knee lift w/tubing Reps: Reps: Reps: Reps:
B. Running w/tubing and partner, knee lifts Distance: Distance Distance Distance:
C. All 4’s, quick switch, leg forward
STRETCHING: 3 reps w/30 sec
Triceps, quads, Hamstrings, pecs, Piriformis, gluets holds each.
TOTALS
(45-60 min. + warm-up and stretching)