Stiggins Srength Training Program Stiggins 3-Day High-Level 9 Wk Cy 1 Name: TEST Position: Forward Sport: Basketball - Women Test Date: 01/20/1999 Week: 5 Phase: 2 Complete only italicized exercises if time is limited. Monday Warmup Warmup Intensity: Heavy Recovery: 2-4 Exercise Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Int Hang Clean 5-8 80 2-3 90 5 110 5 110 5 115 HE Push Jerk 5-8 85 2-3 95 5 115 5 115 5 125 HE Bench Press 5-8 60 2-3 60 8 75 8 75 5 80 5 80 5 80 LI Back Squat 5-8 95 2-3 95 8 115 8 115 5 125 5 125 5 125 LI Stiff-Legged Deadlift 8 80 8 80 8 80 HE Lat Pulldown to Chest 8 75 8 75 8 75 8 75 HE Triceps Pulley Pushdown 8 40 8 40 8 40 8 40 HE Wednesday Warmup Warmup Intensity: Light Recovery: 2-4 Exercise Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Int Dumbbell Press 5-8 40 8 50 8 50 5 55 5 55 LI Prone Leg Curl 5-8 50 8 60 8 60 8 65 8 65 LI Dumbbell Incline Press 5-8 40 8 55 8 55 5 60 LI Seated Pulley Rowing 8 60 8 60 8 60 8 60 LI Alternate Dumbbell Curl 8 45 8 45 8 45 8 45 LI Standing Triceps Extension 8 35 8 35 8 35 8 35 LI Barbell Step Ups 8 70 8 75 8 75 LI Friday Warmup Warmup Intensity: Medium Recovery: 2-4 Exercise Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Int Hang Clean 5-8 70 2-3 75 5 95 5 95 5 110 ME Push Jerk 5-8 70 2-3 80 5 100 5 100 5 115 ME Bench Press 5-8 60 2-3 75 8 85 8 85 5 100 5 100 5 100 HE Back Squat 5-8 95 2-3 115 8 135 8 135 5 150 5 150 5 150 HE Stiff-Legged Deadlift 8 75 8 75 8 75 ME Lat Pulldown to chest 8 70 8 70 8 75 8 75 ME Triceps Pulley Pushdown 8 40 8 40 8 40 8 40 ME
| *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. |