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Off-season workouts
Here is the 3 day lifting program for throwers and vaulters:
Day 1
Agility Ladder Warmup
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Bench Press |
6 x 6 |
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Lat Pulldowns |
4 x 10 |
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1 Arm DB Row |
5 x 5 |
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Bent Over Row |
4 x 10 |
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DB Bench Press |
5 x 6 |
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Incline Flyes |
4 x 10 |
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Close Grip Machine Rows |
4 x 8 |
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Close Grip Bench |
4 x 8 |
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Tricep Extensions |
4 x 8 |
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Rotator Cuff |
4 x 12 |
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Med Ball Complex |
3 x 8,8,8 |
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Abs |
300/100 |
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Stretch |
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Day 2
Agility Ladder Warmup
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Step Ups |
6 x 6 |
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Seated Military |
4 x 10 |
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Squats |
5 x 5 |
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Shrugs |
4 x 10 |
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Deadlift w/Hex Bar |
5 x 6 |
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Front Raises |
4 x 10 |
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Lunges w/Barbel |
4 x 8 |
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Side Raises |
4 x 8 |
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Leg Curls |
4 x 8 |
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Rear Delt Raises |
4 x 12 |
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Hyperextensions |
3 x 25 |
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Calf Raises |
3 x 25 |
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Med Ball Complex |
3 x 8,8,8 |
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Abs |
300/100 |
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Stretch |
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Day 3
Agility Ladder Warm-up
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Plyometrics
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BHang Clean Complex |
Box Jumps |
Barbell Jumps |
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5 x 5 each exercise |
3 x 5 each set |
- 20 seconds x 4 reps |
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- Shrugs |
- High Box Jumps |
- Front/Back |
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- Upright Row |
- Depth Jumps |
- Side/Side |
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- High Pull |
- Standing Broad Jumps |
- 2 over/2 back |
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- Front Squat |
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- Ali Shuffle |
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- Hang Clean |
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