Strengthfor Sports Performance

Sample Strength Workouts

T he following are two sample 6-week strength workouts that should be performed 3
days a week. The first workout, “Introduction to Strength Training,” focuses on the
development of proper technique. Be sure to select a resistance that allows the ath-
lete to complete the full number of required repetitions on each set prior to increasing
resistance.
The second 6-week workout, “High-Speed Strength Workout,” focuses on increasing
both strength and power. When performing total body exercises in this workout, select
a resistance that allows the athlete to complete the full number of required repetitions
on the first set only prior to increasing resistance. On all timed exercises reduce the
resistance as necessary to maintain the desired speed of movement each set. Please
refer to the demonstrations of each exercise in the DVD to ensure proper technique
and safety.


 Strength for Sports Performance

Introduction to Strength Training—Monday

Dates: Weeks 1-6
Cycle: Introduction
Goal: Introduce athletes to the demands of resistance training, emphasizing correct technique.
Length: 6 weeks
Intensity: Select a resistance that allows completion of the full number of required repetitions on
each set prior to increasing resistance.
Pace: Total body lifts (TB) performed explosively. All other exercises lift in 2 seconds, lower in 4
seconds.
Rest: 2:00 between sets and exercises
Sets/Reps:
TB = Total body (Olympic-style exercises)
CL = Core lifts (multiple-joint exercises)
AL = Auxiliary lifts (single-joint exercises)
Week 1: TB = 3x6, CL = 3x11, AL = 3x10 Week 4: TB = 3x4, CL = 3x9, AL = 3x8
Week 2: TB = 3x4, CL = 3x9, AL = 3x8 Week 5: TB = 3x6, CL = 3x11, AL = 3x10
Week 3: TB = 3x6, CL = 3x11, AL = 3x10 Week 6: TB = 3x4, CL = 3x9, AL = 3x8

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Total Body
Mid-thigh clean high pull TB 3x6 3x4 3x6 3x4 3x6 3x4
Weight lifted
Hang power clean TB 3x6 3x4 3x6 3x4 3x6 3x4
Weight lifted
Lower Body
Squat CL 3x11 3x9 3x11 3x9 3x11 3x9
Weight lifted
SLDL CL 3x11 3x9 3x11 3x9 3x11 3x9
Weight lifted
Upper Body
Pulldown CL 3x11 3x9 3x11 3x9 3x11 3x9
Weight lifted
Trunk
WT crunch 3x20 3x20 3x20 3x20 3x20 3x20
Weight lifted
WT twist back extension 3x10 3x10 3x10 3x10 3x10 3x10
Weight lifted


 Strength for Sports Performance

Introduction to Strength Workout—Wednesday

Dates: Weeks 1-6
Cycle: Introduction
Goal: Introduce athletes to the demands of resistance training, emphasizing correct technique.
Length: 6 weeks
Intensity: Select a resistance that allows completion of the full number of required repetitions on
each set prior to increasing resistance.
Pace: Total body lifts (TB) performed explosively. All other exercises lift in 2 seconds, lower in 4
seconds.
Rest: 2:00 between sets and exercises
Sets/Reps:
TB = Total body (Olympic-style exercises)
CL = Core lifts (multiple-joint exercises)
AL = Auxiliary lifts (single-joint exercises)
Week 1: TB = 3x3, CL = 3x5, AL = 3x6 Week 4: TB = 3x5, CL = 3x7, AL = 3x6
Week 2: TB = 3x5, CL = 3x7, AL = 3x6 Week 5: TB = 3x3, CL = 3x5, AL = 3x6
Week 3: TB = 3x3, CL = 3x5, AL = 3x6 Week 6: TB = 3x5, CL = 3x7, AL = 3x6

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Total Body
DB push press TB 3x3 3x5 3x3 3x5 3x3 3x5
Weight lifted
DB power jerk TB 3x3 3x5 3x3 3x5 3x3 3x5
Weight lifted
Lower Body
DB squat CL 3x5 3x7 3x5 3x7 3x5 3x7
Weight lifted
DB SLDL 3x5 3x7 3x5 3x7 3x5 3x7
Weight lifted
Upper Body
DB incline press CL 3x5 3x7 3x5 3x7 3x5 3x7
Weight lifted
Seated row CL 3x5 3x7 3x5 3x7 3x5 3x7
Weight lifted
Trunk
WT bicycles 3x20 3x20 3x20 3x20 3x20 3x20
Weight lifted
WT back extension 3x10 3x10 3x10 3x10 3x10 3x10
Weight lifted


 Strength for Sports Performance

Introduction to Strength Workout—Friday

Dates: Weeks 1-6
Cycle: Introduction
Goal: Introduce athletes to the demands of resistance training, emphasizing correct technique.
Length: 6 weeks
Intensity: Select a resistance that allows completion of the full number of required repetitions on
each set prior to increasing resistance.
Pace: Total body lifts performed explosively. All other exercises lift in 2 seconds, lower in 4 sec-
onds.
Rest: 2:00 between sets and exercises
Sets/Reps:
TB = Total body (Olympic-style exercises)
CL = Core lifts (multiple-joint exercises)
AL = Auxiliary lifts (single-joint exercises)
Week 1: TB = 3x4, CL = 3x9, AL = 3x8 Week 4: TB = 3x6, CL = 3x11, AL = 3x10
Week 2: TB = 3x6, CL = 3x11, AL = 3x10 Week 5: TB = 3x4, CL = 3x9, AL = 3x8
Week 3: TB = 3x4, CL = 3x9, AL = 3x8 Week 6: TB = 3x6, CL = 3x11, AL = 3x10

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Total Body
Mid-thigh snatch pull TB 3x4 3x6 3x4 3x6 3x4 3x6
Weight lifted
Hang power snatch TB 3x4 3x6 3x4 3x6 3x4 3x6
Weight lifted
Upper Body
Bench press CL 3x9 3x11 3x9 3x11 3x9 3x11
Weight lifted
Shoulder press CL 3x9 3x11 3x9 3x11 3x9 3x11
Weight lifted
Trunk
WT toe touch 3x20 3x20 3x20 3x20 3x20 3x20
Weight lifted
WT alternate toe touch 3x20 3x20 3x20 3x20 3x20 3x20
Weight lifted


 Strength for Sports Performance

High-Speed Strength Workout—Monday

Dates: Weeks 1-6
Cycle: Strength/Power
Goal: Muscle power increases further, because of the positive relationship between muscle power
and performance.
Length: 6 weeks
Intensity: On total body exercises, select a resistance that allows completion of the full number of
required repetitions on the first set only prior to increasing resistance. On timed exercises reduce
the resistance as necessary to maintain the desired speed of movement each set.
Pace: Total body lifts performed explosively. Timed lifts performed at a pace that allows comple-
tion of the required number of repetitions in the specified time period. All other exercises lift in 2
seconds, lower in 3 seconds.
Rest: 3:00 between total body exercises; 2:30 between all other sets and exercises
Sets/Reps:
TB = Total body (Olympic-style exercises)
TL = Timed lifts (For example, 4x4@6s (1.5) means the athlete is performing 4 sets of this exercise.
The athlete has 6 seconds to complete four repetitions in good form, or 1.5 seconds per lift.)
Week 1: TB = 5x3, TL = 4x4@6s (1.5) Week 4: TB = 5x2, TL = 4x3@4s (1.3)
Week 2: TB = 5x2, TL = 4x3@4s (1.3) Week 5: TB = 5x3, TL = 4x4@6s (1.5)
Week 3: TB = 5x3, TL = 4x4@6s (1.5) Week 6: TB = 5x2, TL = 4x3@4s (1.3)

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Total Body
Push press TB 5x3 5x2 5x3 5x2 5x3 5x2
Weight lifted
Power jerk TB 5x3 5x2 5x3 5x2 5x3 5x2
Weight lifted
Split alternate foot jerk TB 5x3 5x2 5x3 5x2 5x3 5x2
Weight lifted
Lower Body
Squat CL 2x4 2x3 2x4 2x3 2x4 2x3
Weight lifted
Jump squat TL 3x4@6s 3x3@4s 3x4@6s 3x3@4s 3x4@6s 3x3@4s
Weight lifted
Keg/log pivot lunge TL 4x4@6s 4x3@4s 4x4@6s 4x3@4s 4x4@6s 4x3@4s
Weight lifted (total)
Trunk
MB off-center rotate throw 3x10 3x10 3x10 3x10 3x10 3x10
Weight lifted
MB wood chop 3x10 3x10 3x10 3x10 3x10 3x10
Weight lifted
Upper Body
Bent row CL 2x8 2x8 2x8 2x8 2x8 2x8
Weight lifted


 Strength for Sports Performance

High-Speed Strength Workout—Wednesday

Dates: Weeks 1-6
Cycle: Strength/Power
Goal: Muscle power increases further, because of the positive relationship between muscle power
and performance.
Length: 6 weeks
Intensity: On total body exercises, select a resistance that allows completion of the full number of
required repetitions on the first set only prior to increasing resistance. On timed exercises reduce
the resistance as necessary to maintain the desired speed of movement each set.
Pace: Total body lifts performed explosively. Timed lifts performed at a pace that allows comple-
tion of the required number of repetitions in the specified time period. All other exercises lift in 2
seconds, lower in 3 seconds.
Rest: 3:00 between total body exercises; 2:30 between all other sets and exercises
Sets/Reps:
TB = Total body (Olympic-style exercises)
TL = Timed lifts (For example, 4x4@6s (1.5) means the athlete is performing 4 sets of this exercise.
The athlete has 6 seconds to complete four repetitions in good form, or 1.5 seconds per lift.)
Week 1: TB = 5x6, TL = 4x6@9s (1.5) Week 4: TB = 5x4, TL = 4x4@4s (1)
Week 2: TB = 5x4, TL = 4x4@4s (1) Week 5: TB = 5x6, TL = 4x6@9s (1.5)
Week 3: TB = 5x6, TL = 4x6@9s (1.5) Week 6: TB = 5x4, TL = 4x4@4s (1)

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Total Body
DB hang alternate high pull TB 5x6 5x4 5x6 5x4 5x6 5x4
Weight lifted
DB hang alternate power 5x6 5x4 5x6 5x4 5x6 5x4
snatch TB
Weight lifted
DB hang split alternate front 5x6 5x4 5x6 5x4 5x6 5x4
alternate snatch TB
Weight lifted
Lower Body
Jump squat 4x6 4x4 4x6 4x4 4x6 4x4
Assigned weight Body weight Body weight Body weight Body weight Body weight Body weight
+ 40 lbs + 60 lbs + 40 lbs + 60 lbs + 40 lbs + 60 lbs
Keg/log side lunge 4x6@9s 4x4@4s 4x6@9s 4x4@4s 4x6@9s 4x4@4s
Weight lifted (total)
Standing leg curl TL 3x6@9s 3x4@4s 3x6@9s 3x4@4s 3x6@9s 3x4@4s
Weight lifted
Trunk
MB lunge twist throw 3x10 3x10 3x10 3x10 3x10 3x10
Weight lifted
WT glute hamstring raise 3x8 3x8 3x8 3x8 3x8 3x8
Weight lifted
Upper Body—Chest
Keg/log incline press TL 4x6@9s 4x4@4s 4x6@9s 4x4@4s 4x6@9s 4x4@4s
Weight lifted (total)

 Strength for Sports Performance

High-Speed Strength Workout—Friday

Dates: Weeks 1-6
Cycle: Power
Goal: Muscle power increases further, because of the positive relationship between muscle power
and performance.
Length: 6 weeks
Intensity: On total body exercises, select a resistance that allows completion of the full number of
required repetitions on the first set only prior to increasing resistance. On timed exercises reduce
the resistance as necessary to maintain the desired speed of movement each set.
Pace: Total body lifts performed explosively. Timed lifts performed at a pace that allows comple-
tion of the required number of repetitions in the specified time period. All other exercises lift in 2
seconds, lower in 3 seconds.
Rest: 3:00 between total body exercises; 2:30 between all other sets and exercises
Sets/Reps:
TB = Total body (Olympic-style exercises)
TL = Timed lifts (For example, 4x4@6s (1.5) means the athlete is performing 4 sets of this exercise.
The athlete has 6 seconds to complete four repetitions in good form, or 1.5 seconds per lift.)
Week 1: TB = 5x3, TL = 4x4@6s (1.5) Week 4: TB = 5x2, TL = 4x3@4s (1.3)
Week 2: TB = 5x2, TL = 4x3@4s (1.3) Week 5: TB = 5x3, TL = 4x4@6s (1.5)
Week 3: TB = 5x3, TL = 4x4@6s (1.5) Week 6: TB = 5x2, TL = 4x3@4s (1.3)

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Total Body
Hang clean high pull TB 5x3 5x2 5x3 5x2 5x3 5x2
Weight lifted
Hang power clean TB 5x3 5x2 5x3 5x2 5x3 5x2
Weight lifted
Hang squat clean TB 5x3 5x2 5x3 5x2 5x3 5x2
Weight lifted
Chest
Bench press CL (chains 1+2) 2x4 2x3 2x4 2x3 2x4 2x3
Note: The athlete is adding
chains to the bar on sets 1 and 2.
Weight lifted
Bench press TL 3x4@6s 3x3@4s 3x4@6s 3x3@4s 3x4@6s 3x3@4s
(perform 1 set standing)
Weight lifted
Trunk
Bus driver 3x10 3x10 3x10 3x10 3x10 3x10
Weight lifted
Upper Body
DB row TL 4x4@6s 4x3@4s 4x4@6s 4x3@4s 4x4@6s 4x3@4s
Reps completed