Skyline Crew Yearly Lifting Plan

June: Preparatory Phase (PY %) - 50% - 60% - 3 to 4 sets @ 15+ Reps

Week 1: OFF

Week 2: EVALUATION: MOBILITY TEST – HEIGHT – WEIGHT

Week 3: INTRO TECH – RECOVERY WORK

Week 4: INTRO TECH – RECOVERY WORK

July: Preparatory Phase (PY %) - 50% - 60% - 3 to 4 sets @ 15+ Reps

Week 1: OFF

Week 2: TECH – RECOVERY WORK – MOBILITY

Week 3: TECH – RECOVERY WORK – MOBILITY

Week 4: TECH – RECOVERY WORK – MOBILITY

August: Testing, Stabilization and Strength Phase (CY %) - Circuits/Injury Prevention

Week 1: TECH – RECOVERY WORK – MOBILITY

Week 2: EVALUATION: WATTAGE MAX, SUB MAX STRENGTH TEST, 1’ WATT TEST, MOBILITY TEST

Week 3: 50% - 65% - 3 to 4 sets @ 12 – 15+ Reps

Week 4: 50% - 75% - 3 to 4 sets @ 8 – 15+ Reps

September: Stabilization and strength Phase (CY %) - Hypertrophy/Circuits/Injury Prevention

Week 1: 55% - 70% - 3 to 4 sets @ 8 – 15+ Reps

Week 2: 60% - 70% - 3 to 4 sets @ 8 – 15+ Reps

Week 3: 65% - 70% - 3 to 4 sets @ 8 – 12 Reps

Week 4: 70% - 75% - 3 to 4 sets @ 8 – 12 Reps

October: Stabilization and Strength Phase (CY %) - Hypertrophy/Circuits/Injury Prevention

Week 1: OFF

Week 2: 65% - 75% - 3 to 4 sets @ 8 – 12 Reps

Week 3: 65% - 75% - 3 to 4 sets @ 8 – 12 Reps

Week 4: 65% - 75% - 3 to 4 sets @ 8 – 12 Reps

November: Testing, Strength and Power Phase - Super Sets/Hypertrophy

Week 1: EVALUATION: WATTAGE MAX, SUB MAX STRENGTH TEST, 1’ WATT TEST, MOBILITY TEST

Week 2: 55% - 65% - 3 to 4 sets @ 3 – 15+ Reps

Week 3: 50% - 65 % - 3 to 4 sets @ 3 – 15+ Reps

Week 4: OFF

December: Strength and Power Phase (CY %) - Super Sets/Hypertrophy

Week 1: 65% - 3 to 4 sets @ 3 – 15 Reps

Week 2: 70% - 2 to 3 sets @ 3 – 12 Reps

Week 3: 70% - 75% - 2 to 3 sets @ 8 – 12 Reps

Week 4: OFF

January: Strength and Power Phase (CY %) - Super Sets/Hypertrophy

Week 1: OFF

Week 2: 65% - 2 to 3 sets @ 3 – 12 Reps

Week 3: 70% - 2 to 3 sets @ 3 – 10 Reps

Week 4: 75% - 2 to 3 sets @ 3 – 8 Reps

February: Strength and Power Phase (CY %) - Super Sets/Hypertrophy

Week 1: 80% - 2 to 3 sets @ 3 – 6 Reps

Week 2: 85% - 3 to 4 sets @ 3 – 6 Reps

Week 3: CO-ED - Mid-Winter Break

Week 4: 65% - 70% - 3 to 4 sets @ 10 – 15+ Reps

March: UNLOAD – Volume Change – In-season (CY %) - Circuits/Injury Prevention

Week 1: 50%- 60% - 3 to 4 sets @ 15+ Reps

Week 2: SPRING SEASON STARTS - PLYOMETRICS/BOATHOUSE CIRCUIT

Week 3: 50%- 75% - 2 to 3 sets @ 8 -15+ Reps

Week 4: 50%- 75% - 2 to 3 sets @ 8 -15+ Reps

April: Volume Change – In-season (CY %) - Circuits/Injury Prevention

Week 1: 50%- 75% - 2 to 3 sets @ 8 -15+ Reps

Week 2: 50%- 75% - 2 to 3 sets @ 8 -15+ Reps

Week 3: 50%- 75% - 2 to 3 sets @ 8 -15+ Reps

Week 4: 50%- 75% - 2 to 3 sets @ 8 -15+ Reps

May: Volume Change – In-season (CY %) - Circuits/Injury Prevention

Week 1: 50%- 75% - 2 to 3 sets @ 8 -15+ Reps

Week 2: 50%- 75% - 2 to 3 sets @ 8 -15+ Reps

Week 3: 50%- 75% - 2 to 3 sets @ 8 -15+ Reps

Week 4: OFF

PY % = Previous Year percentages, based off MAX/SUB MAX

CY% = Current Year percentages, based MAX/SUB MAX

Hypertrophy = Focusing on increasing the size and strength of the muscles

3 Lifting sessions per Week e.g. Mon (1), Weds (2), Saturday (3) – Always one non-lifting day between each session

Non-Lifting Elements Per Session

1.  Activation Exercises

2.  PNF Stretching

3.  Saigon Squats

4.  Hip Flexor Stretching

Lifts will be linked to each individual video, but the entire playlist of videos can be seen here :

Youtube playlist - Skyline Crew Lifts

Movements and Super Sets

Always start with group 1; depending on group size, you can start with either group 2 or group 3 and then switch.

1st Group

High Pull

·  Work on hip explosion (DO NOT REPEAT WHEN YOU SWITCH GROUPS)

Superset – Do first lift, second lift, then rest

·  Dumb Bell Chest Press

·  Squat (Front Squat) - Leg Press if they can’t squat

·  45 – 60 seconds rest

Superset - Do first lift, second lift, third lift, then rest

·  Standing Push Press (SPP) – Power clean if they can’t SPP

·  Up Right Row

·  Row Variation (dumb bell row, bent over cable row )

·  45 – 60 seconds rest

Notes

Up Right Row works on general shoulder strength

·  Hands should be close to bar center

·  Using the shoulders you move the bar upwards towards the chin

·  Pointing the elbows upwards

2nd Group

High Pull

·  Work on hip explosion (DO NOT REPEAT WHEN YOU SWITCH GROUPS)

Superset - Do first lift, second lift, third lift, then rest

·  Trap Bar Deadlift

·  Squat Jumps

·  Inverted Row

·  45 – 60 seconds rest

Notes

Squat jumps looking for triple extension in the lower legs

Inverted rows

·  Full extension of the arms

·  Squeeze the scaps as you pull up

Superset - Do first lift, second lift, then rest

·  DB Deadlifts

·  Erging (30 to 45 seconds @ MAX)

·  45 – 60 seconds rest

Notes

DB Deadlift

·  Keep truck upright and centered (minimize truck flexion)

·  Sit weight into heels

·  Hips to parallel

·  Extend fully

3rd Group (Very high intensity)

High Pull

·  Work on hip explosion

Superset - Do first lift, second lift, then rest

·  Romanian Dead Lift (RDL)

-  Chest up – Flat back – Over under grip

-  Keep bar close to thighs and lower bar until stretch is felt hamstrings

-  Upon stretch exploded back up pushing hips forward return to starting position

·  Split Squat

·  45 – 60 seconds rest

Superset - Do first lift, second lift, then rest

·  Cable Deadlift

-  Over under grip

-  Chest up – Shoulders retracted

-  Lower Hips To heels – weight in heels

-  Exploded up to original position

·  Dumb bell Row

·  45 – 60 seconds rest

Superset – Do first lift, second lift, and then rest

·  DB Curl

- Tricep Extension

·  Calf Press

- Hip Abduction

·  45 – 60 seconds rest

20 to 30 minutes Boathouse plyometrics/maintenance program

·  Front Squat 2 to 3 sets @ 1’

·  Squat Jumps 2 to 3 sets @ 1’

·  Single Leg Squat Jumps 2 to 3 sets @ 1’

·  Band Knee Extension 2 to 3 sets @ 1’

·  Hip Abductors 2 to 3 sets @ 1’

·  5 – 10 MIN Core/Torso Work

·  PNF Stretching

Circuits

2 or 3 sets of 20 minutes, with 4 minutes rest in between each set. Perform one minute of each exercise/station and then move straight onto the next, i.e. continuous. The weights used are very low, i.e. so you can perform the exercise continuous for one minute. Designed to get athletes back into training and prepare them for the weight lifting for the rest of the season.

Examples of possible stations/exercises, obviously you can get fairly creative.

·  Squats

·  Bench pull

·  Bench press

·  One arm pull

·  Seated Row

·  Military press

·  Step ups with weights

·  Press ups

·  Sit ups

·  Planks

·  Crunches

·  Medicine balls

·  Leg press

·  Pull ups

·  Burpees

·  Medicine ball twists

·  Skipping rope

·  2 footed jumps…

·  Also useful to do 10 minute sets of squats continuously at a rate of 30/32

Cardio Circuit Integration

·  Split group into 3 or sets of athletes

·  They then rotate though…45’, divided like so….

·  15 ‘ run/elliptical, stairs

·  15’ Body weights circuit

·  15’ Erg or cardio, depending on what is available

Produced by Brandon Bedinger and Kit Bennett