LA JOLLA VIKING FOOTBALL IN SEASON WEIGHT TRAINING WORKOUT      
        SET #1       SET#2              
      WEIGHT REPS DONE   WEIGHT REPS DONE   WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6
D WEIGHT: BENCH PRESS   10       10              
A WK 1 LEG EXTENSION   12       0              
Y WK 2 GLUT-HAM CURL   12       0              
  WK 3 LAT PULL   10       10              
1 WK 4 MILITARY PRESS   10       10              
  WK 5 4 WAY NECK   10       10              
  WK 6 BACK EXTENSION   12       12              
    CRUNCHES   20       20              
        SET#1       SET#2              
      WEIGHT REPS DONE   WEIGHT REPS DONE   WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6
D WEIGHT: DUMBELL INCLINE PRESS   10       10              
A WK 1 LEG PRESS (SEATED)   12       12              
Y WK 2 SEATED ROW   10       10              
  WK 3 MILITARY PRESS   10       10              
2 WK 4 HANG CLEANS   10       10              
  WK 5 BACK EXTENSION   12       12              
  WK 6 TRUNK TWISTERS   20       20              

 

  LA JOLLA VIKING FOOTBALL IN SEASON WEIGHT TRAINING WORKOUT        
        SET #1       SET#2                
      WEIGHT REPS DONE   WEIGHT REPS DONE   WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13
D WEIGHT: BENCH PRESS   10       10                
A WK 7 LEG EXTENSION   12       12                
Y WK 8 GLUT-HAM CURL   12       12                
  WK 9 LAT PULL   10       10                
1 WK 10 MILITARY PRESS   10       10                
  WK 11 4 WAY NECK   10       10                
  WK 12 BACK EXTENSION   12       12                
  WK 13 CRUNCHES   20       20                
        SET#1       SET#2                
      WEIGHT REPS DONE   WEIGHT REPS DONE   WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13
D WEIGHT: DUMBELL INCLINE PRESS   10       10                
A WK 7 LEG PRESS (SEATED)   12       12                
Y WK 8 SEATED ROW   10       10                
  WK 9 MILITARY PRESS   10       10                
2 WK 10 HANG CLEANS   10       10                
  WK 11 BACK EXTENSION   12       10                
  WK 12 TRUNK TWISTERS   20       20                
  WK 13                              

 

TRAINING NOTES:
 
1) THE WORKOUT IS DESIGNED TO BE BRIEF BUT COMPREHENSIVE. CHART ALL YOUR WORK
    AND WEIGH YOURSELF ON SATURDAY. YOU WILL TRAIN TWICE A WEEK.
 
2) IN COMPARISON TO YOUR SUMMER PROGRAM YOU ARE REDUCING THE TOTAL VOLUME
    (NUMBER OF SETS) BUT YOU MUST KEEP A HIGH INTENSITY. TAKE MOST OF THE SETS
    TO, OR NEAR TO, THE POINT OF MUSCULATURE FATIGUE.
 
3) YOU NEED TO CHART YOUR PROGRESS SO THAT YOU CAN INCREASE THE WEIGHT AT THE
    APPROPRIATE TIMES. MAKE SMALL, STEADY WEIGHT INCREMENTS OF 2.5 TO 5 POUNDS  
    FOR UPPER BODY AND MIDSECTION LIFTS ONCE EVERY TWO WEEKS. INCREASE LOWER
    BODY  EXERCISES BY 5 TO 10 POUNDS ON A BIWEEKLY BASIS AS WELL.
 
4) YOU WILL NOT MAKE THE SAME TYPE OF STRENGTH GAINS YOU MAKE WITH YOUR
    SUMMER LIFTING, BUT PROGRESS IS POSSIBLE.
 
5) IN SEASON LIFTING IS IMPORTANT AND WE NEED TO TRAIN CONSISTENTLY AND IN A 
    SERIOUS MANNER.

 

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