Stiggins Srength Training Program Stiggins 4-Day High-Level 9 Wk Cy 2 Name: TEST Position: Inside Line Backer Sport: Football Test Date: 01/20/1999 Week: 6 Phase: 3 Complete only italicized exercises if time is limited. Monday Warmup Warmup Intensity: Heavy Recovery: 2-5 Exercise Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Power Clean 5-8 210 2-3 225 5 280 3 295 3 295 3 310 Push Jerk 5-8 145 2-3 160 5 195 3 205 3 205 3 220 Power Snatch 5 215 3 230 3 230 3 245 Lat Pulldown Behind the Neck 5 135 5 135 5 135 5 135 5 135 Dumbbell Press 5 115 5 115 5 115 Good Morning (standing) 5 195 5 195 5 195 Standing Barbell Curl 5 110 5 110 5 110 5 110 5 110 Standing Trunk Twist (with weight) 28 45 26 45 26 45 Barbell Wrist Curl 5 130 5 130 5 130 Pull-Ups (w/o weight) 12 10 10 Upright Row 5 125 5 125 5 125 Tuesday Warmup Warmup Intensity: Heavy Recovery: 2-5 Exercise Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Back Squat 5-8 265 2-3 310 5 355 5 355 3 380 3 400 3 400 Bench Press 5-8 200 2-3 235 5 270 5 270 3 285 3 300 3 300 Prone Leg Curl 5 110 5 110 5 110 5 110 5 110 Incline Bench Press 5 210 3 225 3 240 Standing Calf Raise 5 250 5 250 5 250 Bent-Knee Situps (w/o weight) 52 49 49 Close-Grip Bench Press 5 175 5 175 5 175 5 175 5 175 4-Way Neck Machine (Fwd/Back/Side) 5 55 5 70 5 80 Lunges 5 125 5 125 5 125 Parallel Bar Dips (w/o weight) 20 18 18 Triceps Pulley Pushdown 5 105 5 105 5 105 Thursday Warmup Warmup Intensity: Medium Recovery: 2-5 Exercise Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Power Clean 5-8 175 2-3 190 5 245 3 260 3 280 3 280 Push Jerk 5-8 120 2-3 135 5 170 3 180 3 195 3 195 Power Snatch 5 185 3 200 3 215 3 215 Lat Pulldown Behind the Neck 5 120 5 120 5 130 5 130 5 130 Dumbbell Press 5 105 5 105 5 105 Good Morning (standing) 5 180 5 180 5 180 Standing Barbell Curl 5 100 5 100 5 105 5 105 5 105 Standing Trunk Twist (with weight) 26 45 26 45 24 45 Barbell Wrist Curl 5 120 5 120 5 120 Pull-Ups (w/o weight) 11 11 9 Upright Row 5 115 5 115 5 115 Friday Warmup Warmup Intensity: Medium Recovery: 2-5 Exercise Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Back Squat 5-8 220 2-3 265 5 335 5 335 3 355 3 355 3 355 Bench Press 5-8 170 2-3 200 5 250 5 250 3 270 3 270 3 270 Prone Leg Curl 5 100 5 100 5 105 5 105 5 105 Incline Bench Press 5 200 5 200 3 210 Standing Calf Raise 5 235 5 235 5 235 Bent-Knee Situps (w/o weight) 49 49 46 Close-Grip Bench Press 5 160 5 160 5 165 5 165 5 165 4-Way Neck Machine (Fwd/Back/Side) 5 55 5 65 5 75 Lunges 5 115 5 115 5 115 Parallel Bar Dips (w/o weight) 19 19 17 Triceps Pulley Pushdown 5 100 5 100 5 100
| *NOTE: | This is one example of a strength training program. Individual programs can be adjusted for your specific time constraints and exercise selections. In addition, the Monday/Thursday programs can be alternated with the Tuesday/Friday programs if preferred. |