FSU STRENGTH & CONDITIONING WINTER PROGRAMS

3) Try not to miss ANY workout sessions if possible.

Some Conditioning Options:
TRAINING SLOW MAKES YOU SLOW!
Treadmill/Elliptical/Bike Interval Workouts:
Option 1: (22 mins)
3 min (warmup) - Rest 1 min
4x Sprint 30sec - Rest 1:30 min between reps
4x Sprint 20sec - Rest 40 sec between reps
4x Sprint 15sec - Rest 45 sec between reps
3 min (cool down)
Option 2: (32 mins)
3 min (warmup)- Rest 1 min
2 x Sprint 1:30 min - Rest 2 min between reps
3 x Sprint 1 min - Rest 2 min between reps
5 x Sprint 30 sec - Rest 1:30 min between reps
3 min (cool down)
Option 3: (24 mins)
3 min (warmup) - Rest 1 min
2 x Sprint 1 min - Rest 1 min between reps
4 x Sprint 30 sec - Rest 1 min between reps
8 x Sprint 15 sec - Rest 45 sec between reps
3 min (cool down)
Coach Cain
1) Warm up the way you normally would for a team lift (Dynamic
Flexibility, 5-10 min. cardio, etc.)
2) Choose an exercise for each category that you have the
equipment for and feel comfortable doing at your location.
4) If you have any questions related to injuries or exercise
selection, contact your strength & conditioning coach.
5) Stretch after you lift -- Static stretch, foam roll, tennis ball roll,
etc.
(Increase Speed and/or Resistance as sprint time decreases)
Explosive: Torso Upper Body Push (Horizontal): Upper Body Pull (Horizontal): Lower Body Push (Double Leg): Lower Body Pull (Straight Leg):
Power Snatch Alt. Superdog Bench Press (BB or DB) 1 Arm DB Row Dead Lift Reverse Lunge (BB or DB)
Snatch Pull Alt. Superman 1 Arm DB Bench DB Row Front Squat (BB or DB) Back Extension
Hang Snatch Front Pillar (1 arm or SL) Low Incline Bench (BB or DB) 1 Arm Cable Row Back Squat RDL (BB or DB)
Hang High Pull Pushup Holds (1 arm or SL) Cable Chest Press Inverted Row (pronated or supinated) OHS SL RDL (BB or DB)
DB Snatch Front Pillar March Close Grip Bench Press Bent Over BB Row (pronated or supinated) Wall Squat 1 Arm SL DB RDL
Power Clean Plank to Pushup Pushup Variations (regular/decline/1arm) Seated Row Machine Wall Sit Trap Bar Deadlift
Clean Pull Leg Lifts Chest Press Machine Trap Bar Deadlift SL Back Extension
Hang Clean Leg Lowers Upper Body Pull (Vertical): DB Squat PB Leg Curl
Hang Shrug Straight Leg Sit Ups Upper Body Push (Vertical) Chinup Leg Press Lower Body Pull (Bent Leg):
Push Jerk Hanging Knee Raises Shoulder Press (BB or DB) Alt Grip Chinup Glute Bridge (DL or SL)
Split Jerk Hanging Straight Leg Raises 1 Arm DB Incline Bench Neutral Grip Chinup Lower Body Push (Single Leg): Bench Glute Bridge (DL or SL)
Box Jump SL Clap Crunch OH Step-Up Pullup SL Squat PB Glute Bridge (DL or SL)
Hurdle Jumps Atomic Crunch Push Press Towell Chins Split Squat (BB or DB) PB Leg Curl
Plyos (jump rope/ladder/movement drills) Knee to Chest 1 Arm DB Shoulder Press Lat Pulldown Pitcher Squat (BB or DB) OH Reverse Lunge
MB Throws Reverse Crunches Push Jerk 1 Arm Cable Lat Pulldown Step-Up (BB or DB) Reverse Lunge (BB or DB)
Speed Squat Flutter Kick Split Jerk Lunge (BB or DB) SlideBoard Leg Curl
Jump Squat Ab Wheel Incline Bench Press (BB or DB) Supplemental OH Walking Lunge Machine Leg Curl
Speed Bench Shoulder Press Machine Leg Extension OH Step Up Glute Ham Raise
Plyo Pushups Incline Bench Press Machine Upright Row (BB or DB) SL Deadlift
SlideBoards Transverse Torso Incline Pushup Dips (Bench Dips or Regular) Lateral Lunge (BB or DB)
Side Pillar (1 arm or SL) Pullover -- Extension (DB or BB) KEY:
Dynamic Side Pillar Pullovers (DB or BB) Shoulder Prehab: SL: SINGLE LEG
Cable Core Press Chest Fly (Flat or Incline; DB or Machine) Y-T-W DL: DOUBLE LEG
Bicyle Crunch Lateral Raise (DB or Plates) Scaption (Full Can) BB: BARBELL
Landmine Front Raise (DB, Plates or BB) Scarecrow DB: DUMBBELL
Alt. V. Crunch Bicep Curl (BB or DB) Internal Rotation PB: PHYSIOBALL/STABILITY BALL
Rotational MB Throws Hammer Curls External Rotation MB: MEDICINE BALL
Russian Twist Farmers Walk Scap Pushups (elbows flexed or extended) OH: OVERHEAD
Scissor Kick Reverse Fly (DB or Machine) Plate/PB ABCs OHS: OVERHEAD SQUAT
Shrug (BB or DB) Plank to Pushup
Cable Curls
Concentration Curls
Reverse Curls
Exercise Choices:
Shoulder Burn (pick any 3 Shoulder Prehab
exercises and complete in circuit fashion)
FSU STRENGTH AND CONDITIONING
Day 1 Week 1 Week 2 Week 3 Week 4 Week 5 Week 5 Day 2 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Explosive Movement x5 x5 x4 x3 x3 x3 Explosive Movement x5 x5 x4 x4 x3 x3
x5 x5 x4 x3 x3 x3 x5 x5 x4 x4 x3 x3
x5 x5 x4 x3 x3 x3 x5 x5 x4 x4 x3 x3
x5 x5 x4 x3 x3 x3 x5 x5 x4 x4 x3 x3
Lower Body Push (Double Leg) x10 x8 x8 x8 x6 x6 Upper Body Push (Horizontal) x10 x10 x8 x8 x6 x6
x10 x8 x8 x8 x6 x6 x10 x10 x8 x8 x6 x6
x10 x8 x8 x8 x6 x6 x10 x10 x8 x8 x6 x6
pair w/ x10 x8 x8 x8 x6 x6 pair w/ x10 x10 x8 x8 x6 x6
Upper Body Pull (Horizontal) x10 x10 x8 x8 x6 x6 Lower Body Pull (Straight Leg) x10 x10 x8 x8 x6 x6
x10 x10 x8 x8 x6 x6 x10 x10 x8 x8 x6 x6
x10 x10 x8 x8 x6 x6 x10 x10 x8 x8 x6 x6
x10 x10 x8 x8 x6 x6 x10 x10 x8 x8 x6 x6
Lower Body Pull (Bent Leg) x10 x10 x8 x8 x6 x6 Upper Body Pull (Vertical) x6 x6 x8 x8 x10 x10
x10 x10 x8 x8 x6 x6 x6 x6 x8 x8 x10 x10
x10 x10 x8 x8 x6 x6 x6 x6 x8 x8 x10 x10
pair w/ x10 x10 x8 x8 x6 x6 pair w/ x6 x6 x8 x8 x10 x10
Upper Body Push (Vertical) x10 x10 x8 x8 x6 x6 Lower Body Push (Single Leg) x10 x10 x8 x8 x6 x6
x10 x10 x8 x8 x6 x6 x10 x10 x8 x8 x6 x6
x10 x10 x8 x8 x6 x6 x10 x10 x8 x8 x6 x6
x10 x10 x8 x8 x6 x6 x10 x10 x8 x8 x6 x6
Supplemental x10 x10 x8 x8 x8 x8 Shoulder Prehab x10 x10 x12 x12 x15 x15
x10 x10 x8 x8 x8 x8 x10 x10 x12 x12 x15 x15
pair w/ x10 x10 x8 x8 x8 x8 pair w/ x10 x10 x12 x12 x15 x15
Torso x15 x20 x25 x30 x30 x30 Torso x15 x20 x25 x25 x30 x30
x15 x20 x25 x30 x30 x30 x15 x20 x25 x25 x30 x30
pair w/ x15 x20 x25 x30 x30 x30 pair w/ x15 x20 x25 x25 x30 x30
Transverse Torso x10 x15 x20 x25 x25 x25 Supplemental x10 x15 x20 x25 x25 x25
x10 x15 x20 x25 x25 x25 x10 x15 x20 x25 x25 x25
x10 x15 x20 x25 x25 x25 x10 x15 x20 x25 x25 x25
SAMPLE 2 DAY PROGRAM
FSU Strength and Conditioning
Day 1 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Day 2 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Explosive Movement x5 x5 x4 x4 x3 x3 Explosive Movement x5 x5 x4 x4 x3 x3
x5 x5 x4 x4 x3 x3 x5 x5 x4 x4 x3 x3
x5 x5 x4 x4 x3 x3 x5 x5 x4 x4 x3 x3
x5 x5 x4 x4 x3 x3 x5 x5 x4 x4 x3 x3
Lower Body Push (Double Leg) x10 x10 x8 x8 x6 x6 Upper Body Push (Horizontal) x10 x10 x8 x8 x6 x6
x10 x10 x8 x8 x6 x6 x10 x10 x8 x8 x6 x6
x10 x10 x8 x8 x6 x6 x10 x10 x8 x8 x6 x6
pair w/ x10 x10 x8 x8 x6 x6 pair w/ x10 x10 x8 x8 x6 x6
Upper Body Pull (Horizontal) x10 x10 x8 x8 x6 x6 Lower Body Pull (Straight Leg) x10 x10 x8 x8 x6 x6
x10 x10 x8 x8 x6 x6 x10 x10 x8 x8 x6 x6
x10 x10 x8 x8 x6 x6 x10 x10 x8 x8 x6 x6
x10 x10 x8 x8 x6 x6 x10 x10 x8 x8 x6 x6
Lower Body Pull (Bent Leg) x10 x10 x8 x8 x6 x6 Upper Body Pull (Vertical) x6 x6 x8 x8 x10 x10
x10 x10 x8 x8 x6 x6 x6 x6 x8 x8 x10 x10
x10 x10 x8 x8 x6 x6 x6 x6 x8 x8 x10 x10
pair w/ x10 x10 x8 x8 x6 x6 pair w/ x6 x6 x8 x8 x10 x10
Upper Body Push (Vertical) x10 x10 x8 x8 x6 x6 Lower Body Push (Single Leg) x10 x10 x8 x8 x6 x6
x10 x10 x8 x8 x6 x6 x10 x10 x8 x8 x6 x6
x10 x10 x8 x8 x6 x6 x10 x10 x8 x8 x6 x6
x10 x10 x8 x8 x6 x6 x10 x10 x8 x8 x6 x6
Supplemental x10 x10 x8 x8 x8 x8 Shoulder Prehab x10 x10 x12 x12 x15 x15
x10 x10 x8 x8 x8 x8 x10 x10 x12 x12 x15 x15
pair w/ x10 x10 x8 x8 x8 x8 pair w/ x10 x10 x12 x12 x15 x15
Torso x15 x20 x25 x25 x30 x30 Supplemental x10 x10 x8 x8 x8 x8
x15 x20 x25 x25 x30 x30 x10 x10 x8 x8 x8 x8
pair w/ x15 x20 x25 x25 x30 x30 pair w/ x10 x10 x8 x8 x8 x8
Transverse Torso x10 x15 x20 x20 x25 x25 Torso x10 x15 x20 x25 x25 x25
x10 x15 x20 x20 x25 x25 x10 x15 x20 x25 x25 x25
x10 x15 x20 x20 x25 x25 x10 x15 x20 x25 x25 x25
Day 3 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Explosive Movement x5 x5 x4 x4 x3 x3
x5 x5 x4 x4 x3 x3
x5 x5 x4 x4 x3 x3
x5 x5 x4 x4 x3 x3
Lower Body Push x10 x10 x8 x8 x6 x6
(Single or Double Leg) x10 x10 x8 x8 x6 x6
pair w/ x10 x10 x8 x8 x6 x6
Upper Body Pull (Vertical) x10 x10 x8 x8 x6 x6
x10 x10 x8 x8 x6 x6
x10 x10 x8 x8 x6 x6
Upper Body Push (Vertical) x10 x10 x8 x8 x6 x6
x10 x10 x8 x8 x6 x6
pair w/ x10 x10 x8 x8 x6 x6
Lower Body Pull x10 x10 x8 x8 x8 x8
(Bent or Straight Leg) x10 x10 x8 x8 x8 x8
x10 x10 x8 x8 x8 x8
Supplemental x10 x10 x8 x8 x8 x8
x10 x10 x8 x8 x8 x8
pair w/ x10 x10 x8 x8 x8 x8
Torso x15 x20 x25 x30 x30 x30
x15 x20 x25 x30 x30 x30
pair w/ x15 x20 x25 x30 x30 x30
Transverse Torso x10 x10 x8 x8 x8 x8
x10 x10 x8 x8 x8 x8
x10 x10 x8 x8 x8 x8
SAMPLE 3 DAY PROGRAM
FSU STRENGTH AND CONDITIONING