Lincoln Southwest High School

Strength and Power Training Workouts

- Strength Training Workout-

Lower Body 15 lifts - 2 days 75 minutes
Lift Muscle Group(s) Type Lift Reps Sets Location
Squat Core Legs and Back Core Pyramid x3-5 Squat Machine
Leg Press Hamstrings, Quadriceps Hypertrophy x8-12 x5 Hip Sled
Lunge Hamstrings, Quadriceps, Glutes Hypertrophy x8-12 x3 Dumbells
Jump Squat Vertical Force Hypertrophy x8-12 x3 Squat Machine
Front Step Up Quadriceps (Recutus and Vastus) Hypertrophy x8-12 x3 Dumbells
Lateral Step Up Quadriceps (Vastus, Gracilus, Adductor), Glut Hypertrophy x8-12 x3 Dumbells
Leg Extensions Quadriceps (Recutus and Vastus) Hypertrophy x30 x3 Machine
Leg Curls Hamstrings (Core) Hypertrophy x8-12 x5 Machine
Standing Calf Raises Gastrocnemius, Soleus Hypertrophy x20 x3 Varied
Weighted Hyperextension Core Hamstring, Glute and Spinal Hypertrophy x20 x3 Machine
Sit Ups Rectus Abdominus Hypertrophy x30 x3 Varied
Crunches Rectus Abdominus Hypertrophy x30 x3 Varied
Leg Raises Adominal Oblique, Recuts Abdominus Hypertrophy x30 x3 Mat
Static Front Core Abdominal Core Hypertrophy 60-90 sec x3 Mat
Static Lateral Core Abdominal Core Hypertrophy 60-90 sec x3 Mat
Upper Body 17 lifts - 2 days 90 minutes
Lift Muscle Group(s) Type Lift Reps Sets Location
Bench Press Pectoris Major, Ant. Delts, Triceps Core Pyramid x3-5 Bench Machine
Bench Incline Press Pecotris Minor, Ant. Delts, Triceps Hypertrophy x8-12 x3 Incline Machine
Military Press Deltoids (anterior-lateral), Triceps Hypertrophy x8-12 x3 Military Machine
Dumbell Lateral Raises Lat. Deltoids Hypertrophy x8-12 x3 Dumbell
Dumbell Front Raises Ant. Deltoids Hypertrophy x8-12 x3 Dumbell
Dumbell Bent Raises Post. Deltoids Hypertrophy x8-12 x3 Dumbell
Shruggs Trapezius Hypertrophy x8-12 x3 Varies
Lat Pulldown Latismus Dorsi, Teres Hypertrophy x8-12 x3 Machine
Seated Row Latismus Dorsi, Teres, Triceps, Biceps Hypertrophy x8-12 x3 Machine
Dumbell Row Latismus Dorsi, Teres, Triceps Hypertrophy x8-12 x3 Dumbell
Curl Biceps, Brachius Hypertrophy x8-12 x3 Varies
Triceps Extension Triceps Lateral, Long Head, Brachius Hypertrophy x8-12 x3 Varies
Sit Ups Rectus Abdominus Hypertrophy x25 x3 Varied
Crunches Rectus Abdominus Hypertrophy x25 x3 Varied
Leg Raises Adominal Oblique, Recuts Abdominus Hypertrophy x30 x3 Mat
Static Front Core Abdominal Core Hypertrophy 60-90 sec x3 Mat
Static Lateral Core Abdominal Core Hypertrophy 60-90 sec x3 Mat

 

- Power Training Workout-

Plyometric Training 9 Exercises - 1 Day - Monday 30 min
Exercise Reps Sets Distance
Standing Broad Jump Two Leg x10 x3-5 1-3 ft total
Standing Broad Jump Single Leg x10 x3-5 1-3 ft total
Angle Broad 45 Degree Angle Hop x10 x3-5 1-3 ft total
Tuck Two Legged Hop x10 x3-5 1-3 ft total
Stairs-every stair x x3 x
Stairs-2 up, 1 down x x3 x
Stairs-as many as possible x x3 x
Stairs-Broad Jump (two legs) x x3 x
Stairs-Broad Jump (one leg) x x3 x
Anaerobic Interval Conditioning 6 Exercises - 1 Day - Tuesday 20 min
Exercise Reps Sets Distance Rest
Strides-80 yrds 4 2 80 25 sec
Strides-40 yrds 4 2 40 15 sec
Strides-20 yrds 4 2 20 10 sec
Sprints-30 yrds 3 2 30 25 sec
Sprints-15 yrds 3 2 15 15 sec
Sprints-5 yrds 5 2 5 10 sec
Agility Training 8 Exercises - 1 Day - Thursday 30 min
Exercise Reps Set Distance Rest
Four Corner Cone Drill (Forward) x5-10 3 3-10 yds 25 sec
Four Corner Cone Drill (F-S-B-S) x5-10 3 3-10 yds 25 sec
Lateral Shuffle x5 5 3-15 yds 10 sec
Forward-Backward x5 5 3-15 yds 10 sec
Forward-Side x5 5 3-15 yds 10 sec
Four Corner X x5 5 5 yds 10 sec
V Drill (Middle-F-B-Cut-F-B-Middle) x5 5 5 yds 10 sec
LSW Cuts x5 5 5 yds 10 sec
Endurance Training 3 Exercises - 1 Day - Friday 45 min
Exercise Distance, Resistance, Time
5 Mile Run 1 Mile (10 min), 4 Miles (8 min)
Airdyne Settings Level 3 - 90 RPM (5 min), Level 5-7, 90 RMP (20-40 min)
Stair Master Levels 4-6 (5 min), Levels 8-12 (20-40 min)
Elliptical Level 6-7 (30-45 min), Cross Training Setting