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The in-season lifting program is designed to maintain strength gains made
during the off-season and to a lesser extent to continue to develop strength.
None of the lifts should be taken to failure, the last rep of the last set
should be difficult but you should not miss. This is to avoid over-taxing
the central nervous system by putting too many demands on it during the season.
All reps should be done in an explosive manner and the weight lowered quickly
but under control.
Dryland will either be run by the coaches or the captains will be given
directions on running their own sessions.
| Day |
Lifting |
| 1 |
| Flat Bench Press | 4 sets 6 reps |
| Shrugs | 3 sets 8 reps |
| Lateral Raise | 3 sets 10 reps |
| Biceps Curl | 4 sets 10 reps |
| Weighted Ab Pull-down | 4 sets 15 reps |
| 2 |
| Squat | 4 sets 6 reps |
| Stiff Legged Deadlift | 3 sets 8 reps |
| Lat Pull-down | 4 sets 8 reps |
| Low Row | 4 sets 8 reps |
| Calf Raise | 3 sets 15 reps |
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