Stiggins Srength Training Program Stiggins 3-Day Preparatory 4 Wk Cy 1 Name: TEST Group: Class - Sec 1 Week: 1 Phase: 1 Test Date: 01/20/1999 Monday Warmup Warmup Intensity: Med. Lt Recovery: 2-3 Exercise Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Int Bench Press 5-8 70 2-3 75 8 100 8 100 5 120 ML Leg Press 5-8 115 12 140 12 140 8 170 ML Prone Leg Curl 12 50 12 50 12 55 ML Seated Calf Raise 12 90 12 90 12 100 ML Lat Pulldown to Chest 12 60 12 60 12 60 ML Crunches (w/o weight) 42 39 36 ML Alternate Dumbbell Curl 12 45 12 45 12 45 ML Triceps Pulley Pushdown 12 40 12 40 12 45 ML Wednesday Warmup Warmup Intensity: Very Lt. Recovery: 2-3 Exercise Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Int Dumbbell Press 5-8 40 12 40 8 50 8 50 VL Incline Bench Press 5-8 60 2-3 65 12 65 8 80 8 80 VL Seated Pulley Rowing 12 50 12 50 12 55 VL Back Extensions (w/o weight) 14 12 10 VL Standing Barbell Curl 12 45 12 45 12 50 VL Standing Triceps Extension 12 30 12 30 12 35 VL Friday Warmup Warmup Intensity: Light Recovery: 2-3 Exercise Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Int Bench Press 5-8 70 2-3 75 12 85 12 85 8 100 LI Leg Press 5-8 115 12 125 12 125 8 160 LI Prone Leg Curl 12 50 12 50 12 50 LI Seated Calf Raise 12 85 12 85 12 90 LI Lat Pulldown to Chest 12 55 12 55 12 60 LI Crunches (w/o weight) 39 36 33 LI Alternate Dumbbell Curl 12 40 12 40 12 45 LI Triceps Pulley Pushdown 12 35 12 35 12 40 LI
| *NOTE: | This is one example of a strength training program. Individual programs can be adjusted for your specific time constraints and exercise selections. The 3-Day Program can be adapted to a 2-Day Program. In addition, the program can be utilized on any 2 or 3 days of the week, and is not restricted to Monday, Wednesday, & Friday. The Program can easily be adapted for Off-Season, Pre-Season, & In-Season use. |