You are reaching the end of the In Season resistance training program. You will notice that sets and reps have changed again. Increase resistance from 10-15 pounds for exercises in which reps have been decreased. You are to still lift intensely for the next few weeks. That means that when you are reaching the final repetitions of each set of each exercise you should be struggling to complete them. On February 4th, you will begin a systematic lifting taper. If you notice, the 2nd to last week you will be lifting %85 of the normal resistance you have been using. The week of the 11th you will reduce the load to about %70 of the normal resistance you have been using. The week of your conference meet you will not be lifting at all.

Remember, keep excellent form and technique throughout all lifts...Injury prevention first and strength building second! As always, direct any questions to Coach Jennings and he and I will get them worked for you.

Men's Resistance Program

*Decrease resistance to %85 of what you normally use

^Decrease resistance to %70 of what you normally use

Name:  ______________________________       Men's Swimming - In Season  Day One        
  Date:     Date:     Date:     *Date:     ^Date:    
Pre-habilitation Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps
Empty Cans  / 6  / 6    / 6  / 6    / 6  / 6    / 6  / 6    / 6  / 6  
Scare Crows  / 6  / 6    / 6  / 6    / 6  / 6    / 6  / 6    / 6  / 6  
Reverse Flies  / 6  / 6    / 6  / 6    / 6  / 6    / 6  / 6    / 6  / 6  
                               
Power                              
MB Squat Jump H,L,H,N  / 4  / 4  / 4  / 4  / 4  / 4  / 4  / 4  / 4  / 5  / 5  / 5  / 5  / 5  / 5
   / 4      / 4      / 4                
Strength                              
Alt DB Bench Press  / 20  / 20  / 20  / 20  / 20  / 20  / 20  / 20  / 20  / 10  / 10    / 10  / 10  
Leg Press  / 8  / 8  / 8  / 8  / 8  / 8  / 8  / 8  / 8  / 10  / 10    / 10  / 10  
Seated Row  / 8  / 8  / 8  / 8  / 8  / 8  / 8  / 8  / 8  / 10  / 10    / 10  / 10  
DB Alt SLDL  / 8  / 8  / 8  / 8  / 8  / 8  / 8  / 8  / 8  / 10  / 10    / 10  / 10  
Hammer Pullover  / 8  / 8  / 8  / 8  / 8  / 8  / 8  / 8  / 8  / 10  / 10    / 10  / 10  
Physioball Hamstrings                              
     Hamstring Curls  / 20  / 20  / 20  / 20  / 20  / 20  / 20  / 20  / 20  / 10  / 10    / 10  / 10  
     Hip Lift  / 20  / 20  / 20  / 20  / 20  / 20  / 20  / 20  / 20  / 10  / 10    / 10  / 10  
                               
Torso                              
Reverse Hyper  / 20  / 20  / 20  / 20  / 20  / 20  / 20  / 20  / 20  / 12  / 12  / 12  / 10  / 10  
Windshield Wipers  / 20  / 20  / 20  / 20  / 20  / 20  / 20  / 20  / 20  / 12  / 12  / 12  / 10  / 10  
Reverse Crunch  / 25  / 25  / 25  / 25  / 25  / 25  / 25  / 25  / 25  / 12  / 12  / 12  / 10  / 10  
Off-Bench Obliques  / 20  / 20  / 20  / 20  / 20  / 20  / 20  / 20  / 20  / 12  / 12  / 12  / 10  / 10  
Floor Hyperextension  / 20  / 20  / 20  / 20  / 20  / 20  / 20  / 20  / 20  / 12  / 12  / 12  / 10  / 10  
                               
Stretches                              
GIRD Stretches 15 sec 15 sec 15 sec 15 sec 15 sec 15 sec 15 sec 15 sec 15 sec 15 sec 15 sec 15 sec 15 sec 15 sec 15 sec

 

Name:  ______________________________     Men's Swimming - In Season  Day Two      
  Date:     Date:     Date:     *Date:     ^Date:    
Pre-habilitation Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps
YTWV  / 20  / 20    / 20  / 20    / 16  / 16    / 12  / 12    / 8  / 8  
                               
Power                              
Push Press  / 4  / 4  / 4  / 4  / 4  / 4  / 4  / 4  / 4  / 5  / 5  / 5  / 5  / 5  / 5
       / 4      / 4      / 4            
Strength                              
DB Flies  / 8  / 8  / 8  / 8  / 8  / 8  / 8  / 8  / 8  / 10  / 10    / 10  / 10  
Russian Dead Lift  / 8  / 8  / 8  / 8  / 8  / 8  / 8  / 8  / 8  / 10  / 10    / 10  / 10  
Pull-Ups/Lat Pulldown  / 10  / 10  / 10  / 10  / 10  / 10  / 10  / 10  / 10  / 10  / 10    / 10  / 10  
Stationary Lunge  / 8  / 8  / 8  / 8  / 8  / 8  / 8  / 8  / 8  / 10  / 10    / 10  / 10  
Seated Low Row  / 8  / 8  / 8  / 8  / 8  / 8  / 8  / 8  / 8  / 10  / 10    / 10  / 10  
DB Pullover Press  / 8  / 8  / 8  / 8  / 8  / 8  / 8  / 8  / 8  / 10  / 10    / 10  / 10  
                               
Torso                              
1-leg Hyperextension  / 10  / 10  / 10  / 10  / 10  / 10  / 10  / 10  / 10  / 8  / 8    / 8  / 8  
Seated MB Twists  / 10  / 10  / 10  / 10  / 10  / 10  / 10  / 10  / 10  / 8  / 8