July 2009 Strength Workouts

July's Strength Training Workout (4 weeks)
July 1 - July 31 2009

We are currently in the meat of Tri Season so strength training is vital! While in season the preferred method of training in for maintenance.

Goal:
The goal of in-season weight training is to maintain the gains you have acquired during the off season, while being careful not to over train and become stale. In order to maintain the endurance and explosion added in the off-season, in-season maintenance calls for working out your major specific muscle groups 2-3 days a week. The in-season routine includes maintenance exercises for endurance, strength, and explosive power elements so that nothing is lost during season.

Endurance/Fat Burning Training
Antagonistic Training---Rest every other day

(please go to http://www.sportsworkout.com/htm for large printable record keeping charts)

Weeks 1 & 2
Day 1
Barbell bench press 3 sets of 20
Dumbbell incline bench press 3 sets of 20
Seated cable rows 3 sets of 20
Bent-over barbell rows 3 sets of 20
Dips 3 sets till failure
Wide-grip lat pull downs 3 sets of 20

Day 2
Triceps kickbacks 2 sets of 20
Bench dips 2 sets of 20
Dumbbell curls 2 sets of 20
Incline curls 2 sets of 20
Hammer curls 2 sets of 20
Close-grip bench press 2 sets of 20

Day 3
Squats 3 sets of 20
Leg extensions 3 sets of 20
Dumbbell military press 2 sets of 20
Upright rows 3 sets of 20
lunges 3 sets of 20
Bent-over lateral raises 3 sets of 20

Weeks 3 & 4
Day 1
Dumbbell bench press 3 sets of 25
Incline barbell bench press 3 sets of 25
One-arm dumbbell rows 3 sets of 25
T-bar rows 3 sets of 25
Cable cross overs 3 sets of 25
Close-grip lat pull downs 3 sets of 25

Day 2
Preacher curls 2 sets of 25
Reverse curls 2 sets of 25
Dumbbell triceps curls 2 sets of 25
Bench dips 2 sets of 25
Triceps pull downs 2 sets of 25
Barbell curls 2 sets of 25

Day 3
Leg press 3 sets of 25
Lunges 2 sets of 25
Barbell military press 3 sets of 25
Lateral raises 2 sets of 25
Seated calf raises 3 sets of 25
Cable lateral raises 2 sets of 25