Read Me!!!!!!

A couple things before you begin.

First off reading the card, everything should be pretty
familiar after the year but there are some abbreviations you
may forget so
DB= Dumbbell
BB= Bar Bell
BW= Body Weight
SB= Stability Ball
MB= Medicine Ball
SA= Single Arm
SL = Single Leg
Wgt. = with weight
Alt. = Alternating ( switching leg or arm between reps)
Ecc. = Eccentric aka slowly lowering the weight or a
negative
12-0= Eccentric motion with 12sec on the first rep 10sec on
the second ect. Until reaching 0 on the final
Bosu= Use the Bosu aka the half stability ball platform
Airex= Use the blue Airex pad or some other unstable
surface.
Bnd= Band, Use an elastic band for resistance
Lateral or Lat= Moving to the left or right
Superset = Performing two exercises of non-related muscle
groups simultaneously to increase workout efficiency.
Circuit = Performing one exercise set then imediatley
moving on to the next exercise with minimal rest, once
through the whole workout once, take a rest period and
resume.
Warm-ups and unloads:
On heavier compound lifts at the beginning of workouts it is
important to warm-up, these sets do not count towards the
work sets, you may also find it beneficial to do 5 minutes of
light cardio to get warm as well.
Warm-up at about 65% what you would normally do for the
designated number of reps. For example if you typically
would do a set of 5 squats at 225 pounds the warm-up would

be around 135. Warmup sets play a very important role in

preventing injury and increasing performance on work sets.
Continuing on that note. At certain times throughout the
program there will be unload weeks to actively recover, It is
very important to take those unload weeks to protect your
body.
Use a lighter load on these weeks!
Reps and load:
A load is essentially the amount of work done by a muscle.
The body responds differently to different loads. More
specifically the way this load is distributed over a workout.
For muscular hypertrophy (growth) the muscle needs to
perform more reps and for endurance the number is even
greater. Strength however is gained by performing reps with
a weight closer to maximum with fewer reps. The moral of
the story is that as the reps go down the weight needs to go
up for results. Optimally the last rep of a set should be the
last rep you can possibly perform correctly. Failure to abide
by this will seriously hamper your results.
Power Movements:
Power movements, for example the glute punch and power
low pull, are dependent on bar speed for the intended effect
of the exercise. This means you should use lighter load you
can accelerate quickly, for example if you do a set of 5
deadlifts with 265 pounds, you should start your pulls for
power around 135 lbs, if your good with a calculator try to
use loads of 30-60% what you would with a similar
movement for strength.
Time between sets and total workout time:
Depending on the goals of a workout your rest time will
change.
For example a strength or power exercise will require about
3-5 minutes between sets to maximize the effectiveness of
the next set. Even if you feel fine after a minute or two it is
important to take this time. Conversely if you still feel
fatigued during a shorter rest it is important to make sure
you hit the next set on schedule. During hypertrophy phases

the body responds better to shorter rest periods. And these

periods are even shorter during endurance training. Timing
is important to the total workout as well. The body will
respond and recover from a hard workout under an hour
better than one that takes two and is dragged out. The
workouts are designed to fall within that range. It is
important to stay on task and focus on the workout while you
are in the gym.

Eating after you workout:

This is pretty common knowledge but always make sure you
get nutrients following a workout. This is true not only of
weight workouts, but also speed training and intense
fieldwork. The misconception though is that you need to
take in a kilo of protein. A balanced meal or meal
replacement will be much more beneficial. Carbohydrates
are very important following intense exercise, simple sugars
especially. One of the best post workout drinks Ive seen is
the Gatorade shakes. They are balanced and have a
substantial amount of sugar to boot. Muscle Milk is solid as
well. If you cant get a hold of a supplement a glass of
chocolate milk or a PBJ will do the job as well. The biggest
thing is to keep it balanced.
Doing The Corework/Stretching
Simply put, do it all and do it well. This will help prepare your
body for the season it is about to endure, and also build
strength and flexibility in commonly neglected areas that we
as a staff saw the majority of our injuries stemming from.
Shoulder Elbow Program: Very Important. We see way to
many guys break down coming into spring because they
didnt stay on top of this in the offseason. The workout is on
a three-day split so on those days in between it wouldnt be

a bad time to do the shoulder program. You can find 3-4lb

weights pretty cheap at places like target, if you want to do
them at home.
Flexibility: In order to increase flexibility usually two things
must happen. First correcting any muscular imbalances that
created the inflexibility in the first place. These are usually
caused by incorrect movement patterns, repetitive stress,
getting older,and the leg press. This is why doing the
workouts correctly and doing the prehab and core exercises
are so important. Secondly aggressively targeting the
problem areas with static and SMR (foam roll) post workout.
It may seem tedious dedicate 15-20 minutes after a workout
to stretching but this will greatly help you with the workouts
and coming into spring. Some say stretch five times a day
and they arent crazy to do so. If you break it up and make it
part of your routine everyday you will see it pay dividends.
The Order of Operations: Since you all are on different
schedules with some guys doing instructs, and others fall
league or big league camp (BLC for those in the know). You
may need to cut out parts to the program. The base program
is designed for 5 months October-February.
Each phase is designed for 4 weeks with an unload phase as
the fourth week. Normally you would follow in a 1-5 format
but in case that doesnt fit your schedule here are the
programs and the order they should be followed. Target what
you need most in a time crunch.
Month 1: General fitness preparation for higher intensity
-Unload
Month 2: Hypertrophy Increasing size of muscles - Unload
Month 3: Strength- Increasing strength of existing muscle
-Unload
Month 4: Strength/Power Increasing force development
-Unload
Month 5: Power/ Plyometrics Increasing firing rate of
muscles, power endurance -Unload

Obviously these are meant to be done in order, if you had to

cut out two months I would recommend 1 and 5.
Hypertrophy and Power are the hardest to develop in season.
Make sure you unload at the end of the period.
Contact with questions!
Swalsh_xiii@hotmail.com
315-271-7766
Or Josh!
Scoopehc14@hotmail.com
423-579-0115