Extra

Sample Beginner Program

For those of you ready to get a head start on your college strength and conditioning program, we have provided a simple beginners strength training program. At this point, it really does not need to be any more complicated than this. Start every session with the body weight warm-up followed by the barbell warm-up then alternate between workout A and Workout B on non-consecutive days. For example, you might do workout A on Monday, then Workout B on Wednesday and then back to workout A on Friday. The purpose of this program is developing technique and familiarity with foundational strength movements. That is why there are not a lot of different exercises so as to allow frequent practice of the basics. Treat these movements as a skill. There is no such thing as too light on this program. Use manageable weights that allow you to complete the assigned reps with perfect form ever time, even if it is just an empty bar. Never sacrifice technique for weight. We do not care about how much weight you can lift as a freshman, what we care about is how you lift it; strive for perfect technical execution on every rep.

Body Weight Warm-up		Barbell Warm-up (Or Dowel Rod)
Worlds Greatest Yoga Push-up Squat to Stand w/ Reach Body Weight Squat Body Weight Lunge and Twist Body Weight Side Lunge	x5/side x10 x5 x10 x5/side x5/side	Overhead Squat Good Morning Lunge Behind the Neck Press Overhead Press Bent Row	x10 x10 x5/side x5 x5 x10

Workout A		Workout B
Front Squat	5x5	Deadlift	5x5
Bench Press	5x5	Overhead Press	5x5
Bent Row	5x10	Chin-ups	5x5-10

Sample Intermediate Program

This program is for athletes who already have a strength and conditioning background. Use this program if you already are familiar with Olympic lifts and have been lifting consistently using these movements for over 1 year. Use the same warm-ups as the beginner program prior to each session.

Lower Body 1	Week 1	Week 2	Week 3	Week 4	Week 5
Hang High Pull	2x5	2x5	2x5	2x5	2x5
	45%	45%	45%	50%	50%
	50%	50%	50%	55%	55%
Clean (Hang or Power)	5x4	5x3	5x3	5x2	5x2
	55%	55%	55%	60%	60%
	60%	60%	60%	65%	70%
	65%	65%	65%	70%	75%
	65%	67.5%	70%	75%	80%
	65%	70%	75%	80%	85%
Back Squat	5x10	5x8	5x6	5x5	5x3
	55%	55%	55%	55%	60%
	60%	60%	60%	65%	70%
	65%	65%	65%	70%	75%
	65%	67.5%	70%	75%	80%
	65%	70%	75%	80%	85%
RDL (BB or DB)	3x10	3x10	3x10	3x10	3x10
	easy	easy	easy	easy	easy
	med	med	med	med	med
	hard	hard	hard	hard	hard

Extra Supplemental Work: any ab, low back, glutes, or hamstrings exercises

Upper Body 1	Week 1	Week 2	Week 3	Week 4	Week 5
Push Press (BB or DB)	4x5	4x5	4x5	4x5	4x5
	easy	easy	easy	easy	easy
	easy	easy	easy	med	med
	med	med	med	med	hard
	med	med	hard	hard	hard
Bench Press	5x8	5x8	5x6	5x5	5x3
	55%	55%	55%	55%	60%
	60%	60%	60%	65%	70%
	65%	65%	65%	70%	75%
	65%	67.5%	70%	75%	80%
	65%	70%	75%	80%	85%
Bent Rows (BB or DB)	3x10	3x10	3x10	3x10	3x10
	easy	easy	easy	easy	easy
	med	med	med	med	med
	hard	hard	hard	hard	hard
Chin-ups or Lat-Pull	2x10	2x10	2x10	2x10	2x10

Extra Supplemental Work: any extra pulls, shoulder prehab and guns

Lower Body 2	Week 1	Week 2	Week 3	Week 4	Week 5
Hang High Pull	2x5	2x5	2x5	2x5	2x5
	45%	45%	45%	50%	50%
	50%	50%	50%	55%	55%
Clean (Hang or Power)	4x4	4x4	4x3	4x3	4x3
	50%	55%	55%	60%	60%
	55%	60%	60%	65%	65%
	60%	65%	65%	70%	70%
	65%	67.5%	70%	72.5%	75%
Front Squat (start with  50% of Back Squat max  if you have no front squat max)	5x5	5x5	5x4	5x4	5x3
	55%	55%	55%	55%	60%
	60%	60%	60%	65%	70%
	65%	65%	65%	70%	75%
	65%	67.5%	70%	75%	80%
	65%	70%	75%	80%	85%
RDL (BB or DB)	3x10	3x10	3x10	3x10	3x10
	easy	easy	easy	easy	easy
	med	med	med	med	med
	hard	hard	hard	hard	hard

Extra Supplemental Work: any ab, low back, glutes, or hamstrings exercises

Upper Body 1	Week 1	Week 2	Week 3	Week 4	Week 5
Close Grip Bench Press OR DB Bench	4x8	4x8	4x6	4x6	4x5
	easy	easy	easy	easy	easy
	easy	med	med	med	med
	med	med	med	hard	hard
	hard	hard	hard	hard	hard
Bent Rows (BB or DB)	4x10	4x10	4x10	4x10	4x10
	easy	easy	easy	easy	easy
	med	med	med	med	med
	hard	hard	hard	hard	hard
	hard	hard	hard	hard	hard
Incline Bench (BB or DB) Superset with Chin-ups or Lat Pull-down	4x8/10	4x8/10	4x6/8	4x6/8	4x5/7
	easy	easy	easy	easy	easy
	med	med	med	med	med
	hard	hard	hard	hard	hard
	hard	hard	hard	hard	hard

Extra Supplemental Work: any extra pulls, shoulder prehab and guns

Benjamin Servias

M.S. Kinesiology: Exercise Science

NSCA-CSCS, USAW L-1

Lecturer