Basic Weight Training Template
Provides framework for basic weight training workout during general conditioning period. Chose one movement for each major movement pattern.
- Leg Push
- Hip Extension or Knee Flexion
- if Squats or similar movement strongly involving spinal erectors was chose for Leg Push
- Leg Curl (Hamstring)
- If other basic exercise not strongly involving spinal erectors was chosen for Leg Push
- Romanian Deadlift
- Stiff-Leg Deadlift
- Bent-knee Good-morning
- Hyperextension (Erector Spinae)
- if Squats or similar movement strongly involving spinal erectors was chose for Leg Push
- Arm Pull
- Row (Back)
- Arm Push
- Chest
- Bench Press, Chest Press, Chest Dip
- Chest
- Overhead Push or Shoulder Abduction
- Shoulders
- Push (Front Delt): Military Press, Shoulder Press
- Pull (Side Delt): Upright Row, Lateral Raise, Y-Raise
- May not be needed if Olympic-style weight training movements are introduced
- Shoulders
- Hip and Spinal Flexion
- Abdominals
- First month consider Crunch, particularly if abdominals may not be well conditioned
- Thereafter, choose basic exercise such as Sit-ups, Leg/Hip Raises, Jack-knife Sit-up, V-up
- Abdominals
Supplemental Lifts and Prehab Exercises
Include specific auxiliary exercises recommended for particular sports (including prehab exercises) which have not already addressed directly in basic weight training program
- Twisting motions
- Throwing activities:
- Infraspinatus / Teres Minor for shoulder stability
- Raising arm up:
- Supraspinatus for shoulder stability
- Tackling or blows to neck
- Long distance running
Olympic-style Weightlifts
If beneficial to chosen sport, Olympic-style Weightlifting can be introduced after general condition phase.
- Adequate foundation training should be performed before these more advanced lifts are introduced.
- Consider teens (with >2 years of training) and adults (with >1 year of training)
- Implement step-wise approach
- Include Deadlifts & Front Squats in General Conditioning Phase
- Begin by introducing Olympic-style Component Lift Progressions (see Sample Progressions)
- After component lifts have been mastered, performing Olympic-style lift from hanging position for one month
- Following months or subsequent seasons, other Olympic-style weightlifts can finally be introduced
- Each month choose variations of the Olympic-style lift
- Power Clean, Clean, Hang Clean, Power Snatch, Snatch, Hang Snatch, Power Clean & Jerk, Clean & Jerk
- Some sports not requiring Olympic-style weightlifting