Description
Specific Physical Preparation (SPP)
Strength & Conditioning Charts
Master Body Parts
- Arms / Chest — 1
- Core — 1
- Glutes, Hamstrings & Hip Flexors — 1
- Calves — 1
- Quads — 1
- Arms & Shoulders — 1
- Planks — 1
Triple Set Circuit
- Triple Set — 1
- Triple Set — 2
- Triple Set — Sample 1
- Triple Set — Sample 2
The Triple Set chart is designed to target three (3) body parts: chest/arms, core, and legs. There are three (3) different Triple Set Charts to choose from. These charts progress from Stage I (Easy) to Stage VII (Hardest). Again, it is best to have each athlete use their own paper, highlighting the exercise for each body part.
Complete with over 250+ suggested exercises to use during any phase of the annual training plan. Each section also includes a list of equipment needed to perform the exercises.
Ultimate Legs Circuit
Ultimate Leg Circuit is a very intense leg exercise program designed for maximum strength gains. Sometimes it is the only leg circuit used during the week, and at other times it is used in addition to other leg circuits.
As with all ultra-difficult exercises, watch for decreased form, a sure sign the athlete is getting fatigued. Stop if necessary. Do not confuse ‘soreness’ or ‘difficulty’ with overtraining signs, as they are different.
These are set up in three (3) different levels of expertise. Be competent and in good form at Level 1 before progressing to Level 2. Be competent and in good form at Level 2 before progressing to Level 3. Perform only 1 one level of the series at any time.
10/1 Abs Circuit
A series of frontal ab & back exercises to increase the endurance and strength in the frontal abdominal muscles, the muscles in the lower back and hamstrings, and the hip flexors.
Bar Circuit
A series of exercises performed on the bar to increase the strength in a variety of muscles in the upper body and abdominal area, including the hip flexors.
Peripheral Chart
Peripheral Charts address the limbs and extremities, an overlooked section of the body that is not usually addressed when assigning condition and strength.
