Scribd
Upload
304 views

2006 GF Spring Workouts

The document outlines a 6-week training program with exercises and weight goals. It includes squats, cleans, front squats, bench press, deadlifts, and other lifts. Each week increases the weight and decreases the number of repetitions over 3 sets. The goal is to improve strength as demonstrated by increasing the maximum weight lifted for each exercise over the 6-week period.

Uploaded by

Coach Brown
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
304 views

2006 GF Spring Workouts

The document outlines a 6-week training program with exercises and weight goals. It includes squats, cleans, front squats, bench press, deadlifts, and other lifts. Each week increases the weight and decreases the number of repetitions over 3 sets. The goal is to improve strength as demonstrated by increasing the maximum weight lifted for each exercise over the 6-week period.

Uploaded by

Coach Brown
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
You are on page 1/ 10

SPRING PHASE I 2006

SQUAT max__________ goal __________ CLEAN max ________ goal __________ FRONT SQUATmax_______goal______ NAME:
INCLINE max _________ goal __________ BENCH max __________ goal ___________ DEADLIFT max ______ goal _____
WEEK 1 2 3 4 5 6
EXERCISES M M M M M M
Warm Up- High Pull 1x5 1x5 1x5 1x5 1x5 1x5
Power Clean 5*73 5*78 3*85 3*87 2*82 2*85 DATE WEIGHT
5*78 5*80 3*87 3*90 2*85 2*87
5*83 5*85 3*90 3*92 2*90 2*94 1
3*92 3*94 2*93 2*97 2
Back Squat 8*55 8*55 8*58 8*58 8*58 8*58 3
5*65 5*65 5*67 5*67 5*67 5*67 4
10*70 8*72 6*75 5*76 3*78 2*80 5
10*75 8*78 6*80 5*85 3*92 2*95 6
10*78 8*82 6*85 5*90 3*95 2*97 7
Incline Bench Press 10*62 8*68 5*72 3*75 2*82 5*78 8
10*65 8*71 5*78 3*82 2*88 5*82 9
10*68 8*75 5*82 3*88 2*92 5*85 10
Lat Pulldowns 10 10 10 8 8 6 11
Wide Grip Back 10 10 10 8 8 6 12
10 10 10 8 8 6 13
Bar Shrugs 10 10 10 8 8 6 14
10 10 10 8 8 6 15
10 10 10 8 8 6 16
Plate Raise (25/35/45) 12 12 12 10 10 8 17
12 12 12 10 10 8 18
10 10 8 19
Stiff Leg Deadlifts 10 10 10 8 8 6 20
10 10 10 8 8 6 21
8 8 6 22
Straight Bar Curls 10 10 10 8 8 6 23
10 10 10 8 8 6 24
8 8 6 25
Dips 12 12 12 10 10 8 26
12 12 12 10 10 8 27
10 10 8 28
Donkey Calf Raises 15 15 15 12 12 10 29
15 15 15 12 12 10 30
15 15 15 12 12 10

THERE IS NO IN BETWEEN!!!
YOU'RE EITHER IN OR OUT...
SPRING PHASE I 2005

SQUAT max__________ goal __________ DEADLIFT max________ goal _________ CLEAN max ________ goal __________
INCLINE max _________ goal __________ BENCH max __________ goal ___________ FRONT SQUAT max________ goal _________
1 2 3 4 5 6 WEEK 1 2 3 4 5 6
EXERCISES W W W W W W F F F F F F
Power 3- 3*40 3*40 3*45 3*50 2*55 2*60 WU-Jump Shrug 2*5 2*5 2*5 2*5 2*5 2*5
Power Clean+. 3*43 3*45 3*48 2*55 2*60 2*65 Hang Clean 5*73 5*78 3*85 3*87 2*82 2*85
Front Squat+ 3*45 3*48 3*50 2*62 2*65 2*70 5*78 5*80 3*87 3*90 2*85 2*87
Push Jerk 1*70 1*75 5*83 5*85 3*90 3*92 2*90 2*94
Deadlift 6*50 6*55 6*60 5*65 5*70 5*75 3*92 3*94 2*93 2*97
6*55 6*60 6*65 5*70 5*75 5*80 Close Grip Bench 8*50 8*50 8*50 8*50 8*50 8*50
6*60 6*65 6*70 5*75 5*80 4*85 5*55 5*55 5*55 5*55 5*55 5*55
6*65 6*70 6*75 5*80 5*85 4*90 **use BP max** 10*58 8*60 5*68 3*68 3*68 3*68
Bench Press 8*50 8*50 8*50 8*50 8*50 8*50 10*60 8*63 5*70 3*70 2*75 2*75
5*60 5*60 5*60 5*65 5*65 5*60 10*63 8*65 5*72 3*72 2*80 2*80
10*62 8*68 5*72 3*72 3*75 5*72 3*78 2*82 2*82
10*65 8*71 5*78 3*75 2*82 5*78 Front Squat 6*50 6*55 6*60 5*65 5*70 5*75
10*68 8*75 5*82 3*82 2*88 5*82 **use BS max** 6*55 6*60 6*65 5*70 5*75 5*80
3*88 2*92 5*85 6*60 6*65 6*70 5*75 5*80 4*85
6*65 6*70 6*75 5*80 5*85 4*90
Seated Row 10 10 10 8 8 6 Lat Pulldowns 10 10 10 8 8 6
10 10 10 8 8 6 Front/Underhand 10 10 10 8 8 6
10 10 10 8 8 6 10 10 10 8 8 6
Military Press 10 10 10 8 8 6 Upright Row 10 10 10 8 8 6
10 10 10 8 8 6 10 10 10 8 8 6
10 10 10 8 8 6 10 10 10 8 8 6
3 Way 20 15 15 12 10 8 Arnold Press 10 10 10 8 8 6
Shoulder 10 10 10 8 8 6
Leg Curl 10 10 10 8 8 6 8 8 6
10 10 10 8 8 6 MANMAKER I*10each 1*5each 1*5each 1*5each 1*5each 1*5each
8 8F 6F I=1 Step Fire/Fit II*3 II*4 II*5 II*3 II*5
Hammer Curls 10 10 10 8 8 6 II=FIT/DRIVE II*3 II*4 II*5 III*5 III*8
10 10 10 8 8 6 III=FIRE/DRIVE
8 8 6
Skull Crushers 12 12 12 10 10 8
12 12 12 10 10 8
10 10 8

BALLS DRAGGING!!!! DID YOU BUST YOUR ASS THIS WEEK???


Spring Phase II

SQUAT max__________ goal __________ CLEAN max ________ goal __________ FRONT SQUATmax_______goal______ NAME:
INCLINE max _________ goal __________ BENCH max __________ goal ___________ DEADLIFT max ______ goal _____
WEEK 1 2 3 4 5 6
EXERCISES MON MON MON MON MON MON DATE WEIGHT
Warm Up- High Pull 1x5 1x5 1x5 1x5 1x5 1x5
Push Jerk 5*73 5*78 3*85 3*87 2*82 2*85 1
Use Light weight to 5*78 5*80 3*87 3*90 2*85 2*87 2
work speed!!! 5*83 5*85 3*90 3*92 2*90 2*94 3
3*92 3*94 2*93 2*97 4
Back Squat 8*55 8*55 8*58 8*58 8*58 8*58 5
GET DEEP! 5*65 5*65 5*67 5*67 5*67 5*67 6
ASS TO CALVES! 10*70 8*72 6*75 5*76 3*78 2*80 7
10*75 8*78 6*80 5*85 3*92 2*95 8
10*78 8*82 6*85 5*90 3*95 2*97 9
Bench Press 10*62 8*68 5*72 3*75 2*82 5*78 10
**elbows tucked** 10*65 8*71 5*78 3*82 2*88 5*82 11
10*68 8*75 5*82 3*88 2*92 5*85 12
Bent Over Row 10 10 10 8 8 6 13
or T-Bar Row 10 10 10 8 8 6 14
**Flat Back** 10 10 10 8 8 6 15
Side Raise 12 12 12 10 10 8 16
12 12 12 10 10 8 17
10 10 8 18
Straight Bar Curls 10 10 10 8 8 6
**Heavy** 10 10 10 8 8 6
8 8 6
Stiff Leg Deadlifts 10 10 10 8 8 6
**Slow w/good form** 10 10 10 8 8 6
8 8 6
Farmer Walk 30sec 30sec 45sec 45sec 1 min 1 min
**Bumpers in tunnel** 30sec 30sec 45sec 45sec 1 min 1 min
**Get Some** 30sec 30sec 45sec 45sec 1 min 1 min
Donkey Calf Raises 15 15 15 12 12 10
or Leg Press Calves 15 15 15 12 12 10
15 15 15 12 12 10
Spring Phase II

SQUAT max__________ goal __________ DEADLIFT max________ goal _________ CLEAN max ________ goal __________
INCLINE max _________ goal __________ BENCH max __________ goal ___________ FRONT SQUAT max________ goal _________
1 2 3 4 5 6 WEEK 1 2 3 4 5 6
EXERCISES W W W W W W F F F F F F
Hang Clean 5*73 5*78 3*85 3*87 2*82 2*85 Snatch Grip Hi Pulls 5*90 5*90 3*100 3*100 2*105 2*105
5*78 5*80 3*87 3*90 2*85 2*87 5*90 5*90 3*100 3*100 2*105 2*105
5*83 5*85 3*90 3*92 2*90 2*94 Clean & Jerk 5*73 5*78 3*85 3*87 2*82 2*85
3*92 3*94 2*93 2*97 5*78 5*80 3*87 3*90 2*85 2*87
Choice Chest 7 5 4 4 3 3 5*83 5*85 3*90 3*92 2*90 2*94
Pick 1*** 7 5 4 4 3 3 3*92 3*94 2*93 2*97
IncBP 7 5 4 4 3 3 Deadlift 5*73 5*78 3*85 3*87 2*82 2*85
Closegrip 3 3 5*78 5*80 3*87 3*90 2*85 2*87
DB Bench 5*83 5*85 3*90 3*92 2*90 2*94
DB Inc 3*92 3*94 2*93 2*97
Pullups 6 6 MAX MAX 5 5 Max Reps Bench
Week 5&6= 6 6 MAX MAX 5 5 95,135,185, or
Weighted Chin 6 MAX MAX MAX 5 5 225 *****record
Band Pullouts 15 13 10 10 10 10 1 Leg DB Squat 15 15 12 12 12 8
15 13 10 10 10 10 15 12 12 10 10 8
Box Step Ups 15 13 10 10 8 8 13 12 12 10 8 6
each leg 15 13 10 10 8 8 12 8 8 6
10 10 8F 6F Good Mornings 10 10 10 10 8 8
Standing Alt. 12 10 10 8 8 8 10 10 10 8 8 8
DB Curls 12 10 10 8 8 6 10 10 10 8 8 8
8 6 6 10 10 10 8 8 8
Weighted Dips 12 12 12 10 10 8 Plate Pinchers 30sec 30sec 30sec 45sec 45sec 1 min
12 12 12 10 10 8 45lb bumper in 30sec 30sec 30sec 45sec 45sec 1 min
10 10 8 each hand 30sec 30sec 30sec 45sec 45sec 1 min
Summer Phase III

SQUAT max__________ HANG CLEAN max ________ NAME:


BENCH max __________ DEADLIFT max _________
WEEK 1 2 3 4 5
EXERCISES MON MON MON MON MON DATE WEIGHT
MAX EFFORT LIFT BENCH CLOSE BP BENCH INC BP BENCH
10xWU 10xWU 10xWU 10xWU 10xWU 1
Every week, on the 5x50% 5x50% 5x50% 5x50% 5x50% 2
last set, try to hit a new 5x75% 5x75% 3x80% 5x75% 3x80% 3
new rep max (3max= 4x80% 5x78% 3x83% 4x80% 3x83% 4
most you can do for 3) 3MAX 4MAX 3MAX 3MAX 3MAX 5
Dumbbell Bench INCLINE FLOOR INCLINE FLAT FLOOR 6
Variation 10 10 10 7 6 7
HEAVY AND 8 8 8 7 6 8
GET ALL REPS 8 8 7 7 6 9
10
Back Superset LAT FRONT LAT REAR CLOSE LAT PULLUPS CHINUPS 11
Perform 1 lift after the REAR DELT BENT DB ROW REAR DELT BENT DB ROW REAR DELT 12
other, then rest 90 secs 12ea 10ea 10ea 8ea 8ea 13
12ea 10ea 8ea 8ea 8ea 14
12ea 10ea 8ea 8ea 8ea 15
Curl Series HAMMER BAR EZ BAR STAND DB REV BAR
GO HARD OR 10 10 8 8 8
GO HOME 10 8 8 6 8
10 8 8 6 8
AB CIRCUIT SERIES 1 SERIES 2 SERIES 3 SERIES 4 SERIES 1
NO REST BETWEEN SERIES 1
EXERCISES!

"Before I'd get in the ring, I'd already have won or lost it on the
road. The real part is won or lost somewhere far away from
witnessess-behind the lines, in the gym and out there on the
road, long before I dance under those lights…"- Muhammad Ali
Summer Phase III

SQUAT max__________ CLEAN max ________


BENCH max __________ DEADLIFT max ________
1 2 3 4 5 WEEK 1 2 3 4 5
EXERCISES T T T T T TH TH TH TH TH
SQUAT 10*BAR 10*BAR 10*BAR 8*58 8*58 DEADLIFT 6 6 5 5 5
IF IT AIN'T DEEP- 8*55 8*58 8*58 5*67 5*67 PERFECT FORM! 5 4 4 3 3
IT AIN'T GOOD! 5*65 5*67 5*67 3*78 2*80 5 4 3 3 2
8*72 6*75 5*76 3*85 2*85 3 1
8*78 6*80 5*85 3*92 2*95 MAX REPS INC BP DIPS BP CHINUPS PUSHUPS
8*82 6*85 5*90 3*95 2*97 3 sets of max reps
1 LEG KILLERS STEP UPS 1 LEG SQUAT LUNGE
SPLIT SQUAT SIDE LUNGE write down wt/reps
Heavy- PUSH IT! 8ea 10ea 8ea 12ea 8ea Shoot for +8 reps!
8ea 10ea 8ea 12ea 8ea BACK ROW CABLE ROW T-ROW BAR ROW LAT BACK
8ea 10ea 8ea 12ea 8ea 12 12 10 8 10
UPRIGHT TIRE 3 poles 3 poles 4 poles REV HYPERS REV HYPERS 10 10 10 8 10
WALKS 3 poles 3 poles 4 poles12 12 8 8 10 8 10
WEEK 4/5=REV 3 poles 3 poles 4 poles12 12 SHOULDERS MILITARY DB PRESS SIDE RAISES DB PRESS MILITARY
HYPERS 12 12 10 12 15 10 8
NECK/GRIP NECK SHRUGS NECK DB SHRUGS REV SHRUGS 10 12 15 10 8
SUPERSET ROLLER BAR HOLDS HANG&HOLD DB HOLDS ROLLER 10 12 15 10 8
No rest between, 15 10 12 12 10 BICEP/TRICEP BAR CURL EZ CURL DB HAMMER DB CURL BAR CURL
90 secs after set 15 10 12 12 10 SUPERSET TRI EXTEN DB KICKS HEAD CRUSH DB EXTENS CABLES
ALL GRIPS ARE 15 10 12 12 10 NO REST BETWEEN 12 12 12 10 8
TO FAILURE! 12 10 10 10 8
12 10 8 10 8
30sec BOW/TOES 10 12 15 20 20
& HANGING 10 12 15 15 20
KNEE RAISE 10 12 15 15 20

"Everybody is looking for instant success, but it doesn't work that way.
You build a successful life one day at a time."- Lou Holtz

"I'll tell you what winning means- you're willing to go longer,


work harder, give more than anyone else."
Vince Lombardi
AB SERIES 1 AB SERIES 2 AB SERIES 3
ALL EXERCISES 1 X 20 ALL EXERCISES 1 X 25 ALL EXERCISES 1X25

LEG LIFTS 1 LEG JACKKNIFES HIP POPPERS


BIG SLOW FLUTTER KICKS SUITCASES WINDSHIELD WIPERS
SEATED KNEE TUCKS 2 COUNT CRUNCH BIG SLOW FLUTER KICKS
BOXER CRUNCH SIDE BRIDGE 45 SECS EA REVERSE CRUNCH
RUSSIAN TWISTS BOWS & TOES -1 MIN SQUIRMERS
SQUIRMERS
AB SERIES 4
ALL EXERCISES 1X30

BICYCLE PEDALS
DEADBUG
SIDE CRUNCHES
BOWS & TOES 1:30
SIDE BRIDGE 1 MIN EA
S M T W R F S
1 2 3 4 5 6
7 8 9 10 11 12 13 May 1
14 15 16 17 18 19 20 2
21 22 23 24 25 26 27 3
28 29 30 31 1 2 3 4
4 5 6 7 8 9 10 June 5
11 12 13 14 15 16 17 test
18 19 20 21 22 23 24 1
25 26 27 28 29 30 1 2
2 3 4 5 6 7 8 3
9 10 11 12 13 14 15 July 4
16 17 18 19 20 21 22 5
23 24 25 26 27 28 29 test
30 31 1 2 3 4 5
6 7 8 9 10 11 12 Aug camp/2days
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30 1 2 3
Factor: 1.06 1.09 1.12 1.15 1.18 1.21 1.25 1.28 1.32 1.36 1.39 1.43 1.47 1.51
Reps: 2 3 4 5 6 7 8 9 10 11 12 13 14 15

You might also like