Foundational Strength Training Template
ADVERTISEMENT
1
2
3Compete only with yourself and progress at your own rate.
Each rotation you should be able to handle a little more weight.
Foundational Strength Training
Name _______________________________
Use this program in the off season with more than a month before the season.
Be sure to warm-up with the dot drill or another dynamic warmup and stretch after lifting. Dynamic Warm-Up: ______________
On the last set, you should always do as many as you can.
Make sure each lift is done with proper form.
(3 sets of 12)
PRIMARY LIFTS
Second week in June
EXTRA LIFTS
(2 sets of 10, Choose 2 or more to do each day)
After each set of squats, do six tuck jumps with proper form.
1 minute of rest between each set.
Week _______________________________
Dumbell
Towel
Parallel
1 Legged
Box
Clean and
Plate Step Bent Over
Upright
Leg
Bench-Mon.
Bench-Wed
Bench-Fri.
Squat-Mon.
Squat-Wed.
Squat-Fri.
Clean-Mon. Jerk-Wed.
Up -Fri..
Rows
Rows
Extensions
LegCurls
Calf Raises
Set 1
Set 2
Crunches
Fr. Plank
Side Plank
Set 3
Dips
Mil.Press
Mil.Press
Lat.Pulls
LatPulls
________ seconds _____ seconds _____ seconds
Dot Drill Times
(3 sets of 8)
PRIMARY LIFTS
Third Week in June
EXTRA LIFTS
(2 sets of 10, Choose 2 or more to do each day)
After each set of squats, do six tuck jumps with proper form.
1 minute of rest between each set.
Week _______________________________
Dumbell
Towel
Parallel
1 Legged
Box
Clean and
Plate Step Bent Over
Upright
Leg
Bench-Mon.
Bench-Wed
Bench-Fri.
Squat-Mon.
Squat-Wed.
Squat-Fri.
Clean-Mon. Jerk-Wed.
Up -Fri..
Rows
Rows
Extensions
LegCurls
Calf Raises
Set 1
Set 2
Set 3
Dips
Mil.Press
Mil.Press
Lat.Pulls
LatPulls
________ seconds _____ seconds _____ seconds
Dot Drill Times
(2 sets of 15)
PRIMARY LIFTS
Fourth Week in June
EXTRA LIFTS
(2 sets of 10, Choose 2 or more to do each day)
After each set of squats, do six tuck jumps with proper form.
1 minute of rest between each set.
Week _______________________________
Dumbell
Towel
Parallel
1 Legged
Box
Clean and
Plate Step Bent Over
Upright
Leg
Bench-Mon.
Bench-Wed
Bench-Fri.
Squat-Mon.
Squat-Wed.
Squat-Fri.
Clean-Mon. Jerk-Wed.
Up -Fri..
Rows
Rows
Extensions
LegCurls
Calf Raises
Set 1
Set 2
Dips
Mil.Press
Mil.Press
Lat.Pulls
LatPulls
________ seconds _____ seconds _____ seconds
Dot Drill Times
RECORDS
15 reps
12 reps
8 reps
1 rep max
Bench
Dot Drill _______ seconds
Parallel Squat
Vertical Jump
______
Clean
ADVERTISEMENT
0 votes
Related Articles
Related forms
Related Categories
Parent category: Miscellaneous