Foundational Strength Training Template Page 2
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1
2
3(3 sets of 12)
PRIMARY LIFTS
First Week of July
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
Second Week of July
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
Third Week of July
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
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