BRYANT HOCKEY SUMMER WORKOUT created 4/20/06
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1 BRYANT HOCKEY SUMMER WORKOUT created 4/20/06 PHASE 1:INTRO Target: Introduction to program Week 1: May MON sets TUE sets WED sets A1-Flat Bench Press 4 10 A1-Chinups w/weight 4 10 A1-Front Squats 4 10 A2-Reverse Crunches 3 20 A2-Supine Draw In 3 5x10sec A2-Front Raise 4 10 B1-Incline Bench Press 4 10 B1-One Arm Row 4 10 B1-RDL 4 10 B2-Med Ball Twist 3 20 B2-Reverse Hypers 3 20 B2-Side Raise 4 10 C1-Cable Flys 4 10 C1-Seated Row 4 10 C1-Lunges 4 10 C2-Crunches 3 20 C2-Back Extension 3 20 C2-Rear Raise 4 10 D-Dips w/weight 4 10 D-Upright Row 4 10 D-Seated Calf Raise 4 10 Week 2: May 30-June 3 MON wt. TUE TUE sets WED sets A1-Flat Bench Press 4 10 A1-Chinups w/weight 4 10 A1-Front Squats 4 10 A2-Reverse Crunches 3 20 A2-Supine Draw In 3 5x10sec A2-Front Raise 4 10 B1-Incline Bench Press 4 10 B1-One Arm Row 4 10 B1-RDL 4 10 B2-Med Ball Twist 3 20 B2-Reverse Hypers 3 20 B2-Side Raise 4 10 C1-Cable Flys 4 10 C1-Seated Row 4 10 C1-Lunges 4 10 C2-Crunches 3 20 C2-Back Extension 3 20 C2-Rear Raise 4 10 D-Dips w/weight 4 10 D-Upright Row 4 10 D-Seated Calf Raise 4 10 PHASE 2: STRENGTH TARGET: Functional Hypertrophy Week 3: June 6-10 MON sets TUE sets A-Deadlifts 5 5 Weighted Pullups yard run under 1:15 2 B1-Walking Lunges Arm Row yard sprint 6 B2-Med Ball Throwdown 4 20 Seated Cable Row yard sprint 4 C1-RDL 5 5 Reverse Hypers yard sprint 2 C2-Wt. Plate Twist 4 20 Pullovers 5 5 D1-Stand. Calf Raise 5 5 D2-Swiss Ball Crunches 4 20
2 Week 4: June MON wt. TUE TUE sets A-Deadlifts 5 5 Weighted Pullups yard run under 1:15 2 B1-Walking Lunges Arm Row yard sprint 6 B2-Med Ball Throwdown 4 20 Seated Cable Row yard sprint 4 C1-RDL 5 5 Reverse Hypers yard sprint 2 C2-Wt. Plate Twist 4 20 Pullovers 5 5 D1-Stand. Calf Raise 5 5 D2-Swiss Ball Crunches 4 20 Week 5: June MON wt. TUE TUE sets A-Deadlifts 7 4 Weighted Pullups yard run under 1:15 3 B1-Walking Lunges Arm Row yard sprint 6 B2-Med Ball Throwdown 5 20 Seated Cable Row yard sprint 4 C1-RDL 7 4 Reverse Hypers yard sprint 2 C2-Wt. Plate Twist 5 20 Pullovers 7 4 D1-Stand. Calf Raise 7 4 D2-Swiss Ball Crunches 5 20 Week 6: June 27-July 1 MON wt. TUE TUE sets A-Deadlifts 7 4 Weighted Pullups yard run under 1:15 3 B1-Walking Lunges Arm Row yard sprint 6 B2-Med Ball Throwdown 5 20 Seated Cable Row yard sprint 4 C1-RDL 7 4 Reverse Hypers yard sprint 2 C2-Wt. Plate Twist 5 20 Pullovers 7 4 D1-Stand. Calf Raise 7 4 D2-Swiss Ball Crunches 5 20 PHASE 3: TRANSITION TARGET: Rest/Prepare For Second Half Week 7: July 4-8 MON TUE reps WED 1 mile under 10 min. Speed Hops yard run under 1:10 3 Interval run (continuous): Split Jumps yard sprint 8 30 sec run/30 sec jog x4 Lateral Bound w/hold yard sprint 6 45 sec run/30 sec jog x2 1 Leg FWD Bound w/hold yard sprint 4 60 sec run to end
3 PHASE 4: POWER TARGET: Power/Strength Week 8: July MON sets TUE reps WED WED sets A1-Box Squats drill 6 A1-Flat Bench Press 6 5 A2-Leg Throwdowns yard sprint 10 A2-Back Extension 5 20 B1-1-Leg Squat yard sprint 8 B1-Incline Bench Press 6 5 B2-Swiss Ball Twist yard sprint 6 B2-Back Ext. Twist 5 20 C1-Leg Curls yard sprint 4 C1-Biceps Curls 6 5 C2-Cbl Crossover Crunch yard run under 1:10 2 C2-Reverse Hypers 5 20 D-Shrugs 6 5 D1-Dumbbell Hold 6 5 Week 9: July MON sets TUE reps WED A1-Box Squats drill 6 A1-Flat Bench Press 6 5 A2-Leg Throwdowns yard sprint 10 A2-Back Extension 5 20 B1-1-Leg Squat yard sprint 8 B1-Incline Bench Press 6 5 B2-Swiss Ball Twist yard sprint 6 B2-Back Ext. Twist 5 20 C1-Leg Curls yard sprint 4 C1-Biceps Curls 6 5 C2-Cbl Crossover Crunch yard run under 1:10 2 C2-Reverse Hypers 5 20 D-Shrugs 6 5 D1-Dumbbell Hold 6 5 Week 10: July MON sets TUE reps WED A1-Box Squats drill 6 A1-Flat Bench Press 6 5 A2-Leg Throwdowns yard sprint 10 A2-Back Extension 5 20 B1-1-Leg Squat yard sprint 8 B1-Incline Bench Press 6 5 B2-Swiss Ball Twist yard sprint 6 B2-Back Ext. Twist 5 20 C1-Leg Curls yard sprint 4 C1-Biceps Curls 6 5 C2-Cbl Crossover Crunch yard run under 1:10 2 C2-Reverse Hypers 5 20 D-Shrugs 6 5 D1-Dumbbell Hold 6 5 Week 11: Aug. 1-5 MON sets TUE reps WED A1-Box Squats drill 6 A1-Flat Bench Press 6 5 A2-Leg Throwdowns yard sprint 10 A2-Back Extension 5 20 B1-1-Leg Squat yard sprint 8 B1-Incline Bench Press 6 5 B2-Swiss Ball Twist yard sprint 6 B2-Back Ext. Twist 5 20 C1-Leg Curls yard sprint 4 C1-Biceps Curls 6 5 C2-Cbl Crossover Crunch yard run under 1:10 2 C2-Reverse Hypers 5 20 D-Shrugs 6 5 D1-Dumbbell Hold 6 5
4 PHASE 5: PREP FOR SEASON TARGET: METABOLIC TRAINING Week 12: Aug MON(circuit) sets TUE reps WED 4 circuits of 20 seconds drill 8 Cont. Diagonal Bound 5 10 Hamstring Curls 5 yard sprint 12 Jump Up/Jump Down 5 10 Pushups 10 yard sprint 10 Speed Hops 5 10 Med Ball Twist 20 yard sprint 8 Push Explosion 5 10 Pullups 40 yard sprint 6 Split Jumps 5 10 Cable Triceps Ext. 300 yard run under 1:05 4 Crunches Lunges Hammer Curls Leg Press Week 13: Aug MON(circuit) sets TUE reps WED 4 circuits of 25 seconds drill 8 Cont. Diagonal Bound 5 10 Hamstring Curls 5 yard sprint 12 Jump Up/Jump Down 5 10 Pushups 10 yard sprint 10 Speed Hops 5 10 Med Ball Twist 20 yard sprint 8 Push Explosion 5 10 Pullups 40 yard sprint 6 Split Jumps 5 10 Cable Triceps Ext. 300 yard run under 1:00 4 Crunches Lunges Hammer Curls Leg Press Week 14: Aug MON(circuit) sets TUE reps WED 4 circuits of 30 seconds drill 10 Cont. Diagonal Bound 5 10 Hamstring Curls 5 yard sprint 14 Jump Up/Jump Down 5 10 Pushups 10 yard sprint 12 Speed Hops 5 10 Med Ball Twist 20 yard sprint 10 Push Explosion 5 10 Pullups 40 yard sprint 8 Split Jumps 5 10 Cable Triceps Ext. 300 yard run under 0:55 4 Crunches Lunges Hammer Curls Leg Press
5 PHASE 1 THU A1-Pullovers 4 10 A1-Straight Bar Curls 4 10 A2-Leg Throwdowns 3 20 A2-Supine Draw In 3 5x10sec B1-Triceps Kickbacks 4 10 B1-DB Hammer Curls 4 10 B2-DB Woodchop 3 20 B2-Reverse Hypers 3 20 C1-Cable Triceps Ext C1-Incline DB Curls 4 10 C2-Situps 3 20 C2-Back Extension 3 20 D-Bench Dips w/weight 4 10 D-EZ Bar Preacher 4 10 THU A1-Pullovers 4 10 A1-Straight Bar Curls 4 10 A2-Leg Throwdowns 3 20 A2-Supine Draw In 3 5x10sec B1-Triceps Kickbacks 4 10 B1-DB Hammer Curls 4 10 B2-DB Woodchop 3 20 B2-Reverse Hypers 3 20 C1-Cable Triceps Ext C1-Incline DB Curls 4 10 C2-Situps 3 20 C2-Back Extension 3 20 D-Bench Dips w/weight 4 10 D-EZ Bar Preacher 4 10 PHASE 2: STRENGTH THU A1-DB Hammer Curls 5 5 Flat Bench Press mile run under 22 min A2-2 pt. Draw In 4 5x10sec Incline Bench Press 5 5 B1-Cable Triceps Ext. 5 5 Ball Pushups 5 5 B2-Back Ext. w/twist 4 20 Weighted Dips 5 5 C1-Stand. Shoulder Press 5 5 C2-Russian Twist 4 20 D-Shrugs 5 5
6 THU A1-DB Hammer Curls 5 5 Flat Bench Press mile run under 22 min A2-2 pt. Draw In 4 5x10sec Incline Bench Press 5 5 B1-Cable Triceps Ext. 5 5 Ball Pushups 5 5 B2-Back Ext. w/twist 4 20 Weighted Dips 5 5 C1-Stand. Shoulder Press 5 5 C2-Russian Twist 4 20 D-Shrugs 5 5 THU A1-DB Hammer Curls 7 4 Flat Bench Press mile run under 21 min A2-2 pt. Draw In 5 5x10sec Incline Bench Press 7 4 B1-Cable Triceps Ext. 7 4 Ball Pushups 7 4 B2-Back Ext. w/twist 5 20 Weighted Dips 7 4 C1-Stand. Shoulder Press 7 4 C2-Russian Twist 5 20 D-Shrugs 7 4 THU A1-DB Hammer Curls 7 4 Flat Bench Press mile run under 21 min A2-2 pt. Draw In 5 5x10sec Incline Bench Press 7 4 B1-Cable Triceps Ext. 7 4 Ball Pushups 7 4 B2-Back Ext. w/twist 5 20 Weighted Dips 7 4 C1-Stand. Shoulder Press 7 4 C2-Russian Twist 5 20 D-Shrugs 7 4 PHASE 3: TRANSITION THU reps FRI FRI reps reps Sat/Sun Bear Crawl 3 10yds+back drill 6 2 mile run under 20 min Push Explosion yard sprint 8 Lean-To Pushups 3 5 ea. Arm 20 yard sprint 6 S/S Push Explosions 3 5 ea. Arm 40 yard sprint 4
7 PHASE 4:POWER THU Speed Hops 4 10 A1-Weighted Pullups mile under 20 min Step Up Jumps 4 10 A2-1 Leg Med Ball Twist 5 20 Cont. Diagonal Bound 4 10 B1-1-Arm Row 6 5 Jump Up/Jump Down 4 10 B2-Cable Twist 5 20 C1-Pullovers 6 5 C2-Swiss Ball Jacknife 5 20 D-Triceps Ext. 6 5 THU Speed Hops 4 10 A1-Weighted Pullups mile under 19 min Step Up Jumps 4 10 A2-1 Leg Med Ball Twist 5 20 Cont. Diagonal Bound 4 10 B1-1-Arm Row 6 5 Jump Up/Jump Down 4 10 B2-Cable Twist 5 20 C1-Pullovers 6 5 C2-Swiss Ball Jacknife 5 20 D-Triceps Ext. 6 5 THU Speed Hops 4 10 A1-Weighted Pullups mile under 30 min Step Up Jumps 4 10 A2-1 Leg Med Ball Twist 5 20 Cont. Diagonal Bound 4 10 B1-1-Arm Row 6 5 Jump Up/Jump Down 4 10 B2-Cable Twist 5 20 C1-Pullovers 6 5 C2-Swiss Ball Jacknife 5 20 D-Triceps Ext. 6 5 THU Speed Hops 4 10 A1-Weighted Pullups mile under 30 min. Step Up Jumps 4 10 A2-1 Leg Med Ball Twist 5 20 Cont. Diagonal Bound 4 10 B1-1-Arm Row 6 5 Jump Up/Jump Down 4 10 B2-Cable Twist 5 20 C1-Pullovers 6 5 C2-Swiss Ball Jacknife 5 20 D-Triceps Ext. 6 5
8 PHASE 5: PREP FOR SEASON THU sets FRI Sat/Sun reps A1-Squats mile under 30 min 1-5 done 10 yards/rest/back A2-Swiss Ball Russian Twist Straight Leg March 4 B1-Flat Bench Press Inch Worm 4 B2-Reverse Hypers Spiderman 4 C1-1-Arm Cable Row Lateral Lunge Walk 4 C2-Med Ball Throwdown Duck Walk 4 D1-RDL Iron Cross 4 D2-Close Grip Bench 5 5 E1-Fat Bar Curls 5 5 E2-Shrugs 5 5 THU sets FRI Sat/Sun reps A1-Squats mile under 32 min 1-5 done 10 yards/rest/back A2-Swiss Ball Russian Twist Straight Leg March 4 B1-Flat Bench Press Inch Worm 4 B2-Reverse Hypers Spiderman 4 C1-1-Arm Cable Row Lateral Lunge Walk 4 C2-Med Ball Throwdown Duck Walk 4 D1-RDL Iron Cross 4 D2-Close Grip Bench 5 5 E1-Fat Bar Curls 5 5 E2-Shrugs 5 5 THU sets FRI Sat/Sun reps A1-Squats mile under 35 min. 1-5 done 10 yards/rest/back A2-Swiss Ball Russian Twist Straight Leg March 4 B1-Flat Bench Press Inch Worm 4 B2-Reverse Hypers Spiderman 4 C1-1-Arm Cable Row Lateral Lunge Walk 4 C2-Med Ball Throwdown Duck Walk 4 D1-RDL Iron Cross 4 D2-Close Grip Bench 5 5 E1-Fat Bar Curls 5 5 E2-Shrugs 5 5
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