Instructions for Throwers Strength and Conditioning

Summer Training Program

START PROGRAM 4 WEEKS AFTER LAST COMPETITION

·  Your summer program can be found on: http://scstrength.pbwiki.com

·  Please complete the entire summer training program. It is going to make you a better Thrower.

·  To find the different circuits, abs, etc please refer to the “Throwers S&C Exercise Inventory”

o  In the “Throwers S&C Exercise Inventory” you will also find running drills, I recommend you do at least one short sprinting exercise and one long sprinting exercise each week.

·  If for some reason you do not have access to a gym, this will detract from the workout, but you can still train by choosing different circuits from the “Throwers S&C Exercise Inventory”

o  Example to create a workout: Choose: Warm Ups, Jump Circuit, Body Weight Circuit or Combo Circuit, and an Abs or Conditioning.

o  Also all dumbbell (DB) exercises and most bar (BB) exercises can be done with little equipment. Be creative. You can substitute a 5lb bag of sugar, a 20lb bag of potatoes, or your backpack filled with heavy things (you can use it as a dumbbell or put in on your back or in front to use for squats or other bar activities) to do all exercises. If all else fails find a friend and have them push down or pull up against the body part that you are trying to work.

·  On your lifting workouts put your maxes into the boxes where there is now the number “100”. If the workout spits out your weights as ####, then go to the tools menu, Add-ins, select Analysis ToolPak and Analysis ToolPak- VBA.

o  If you get stronger over the summer (hopefully) increase your max. To do this use the chart below, find the reps and then divide the weight you did by the percentage under the reps

Reps
Reps / 1 / 2 / 3 / 4 / 5 / 6 / 7 / 8 / 9 / 10
100% / 100% / 97% / 94% / 91% / 88% / 85% / 82% / 79% / 76% / 73%

·  Do your best to complete the workouts and train hard. You must make yourself motivated every time you train. Remember the harder you train during the summer the better base strength you will have to build on in the fall.

·  If you become confused during the summer you can:

o  Look up exercises on this website:

§  For explosive lifts: http://www.exrx.net/Lists/PowerExercises.html

§  For all exercises: http://www.exrx.net/Lists/Directory.html

§  Or search around from the main page: it’s a great resource for everything you want to know about lifting: http://www.exrx.net/

o  If you have questions Email me:

o  or Call me: (203) 206-1299

Lastly, Have a GREAT SUMMER!!! WORK HARD!!! HAVE FUN!!! COME BACK IN SHAPE!!! And READY TO WORK IN THE FALL!!! GO PRIDE!!