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Inter-squad meet. Bird Indoor Meet. CYCLE 4- 5 WEEKS 3rd week of December to 3rd week of January 5 Week Pre-Indoor Season Base period. Bands are Blue bands for athletes who bench over 300lbs and green bands for athletes under 300lbs. They can be purchased from Jump stretch. 2007-2008 example 3 Week Mini Cycle No 1 Summer Volume Lifting Tuesday- Pulls Upper body Work Friday- Squats Upper body Work WEEK 1 BOX CLEAN-8 8 8 8 8 SPEED DEADS-9X1X30 SECOND REST BENCH-10 10 10 10 10 HAMMER BENCH-8 8 8...

How to fill out smith-collegiatestrengthtrainingsystemdoc

How to fill out smith-collegiatestrengthtrainingsystemdoc

1. Open the smith-collegiatestrengthtrainingsystemdoc document.
2. Read the instructions on the document carefully.
3. Start by filling out your personal information such as name, age, and contact details.
4. Provide your fitness goals and any specific requirements you may have.
5. Next, fill in your current fitness level and any previous experience with strength training.
6. Follow the instructions to list any medical conditions or injuries that may affect your training.
7. Provide information about your availability and preferred training schedule.
8. Make sure to accurately fill out the section on equipment availability and the specific gym you'll be using.
9. Answer any additional questions or prompts provided in the document.
10. Review your answers and make any necessary corrections.
11. Once you have filled out all the required sections, save the document.

Who needs smith-collegiatestrengthtrainingsystemdoc?

1. Individuals who are interested in strength training.
2. People who want a structured approach to their workouts.
3. Athletes looking to improve their performance.
4. Students or athletes at Smith College who are following the collegiate strength training system.
5. Fitness enthusiasts who want to track their progress and set goals.

People Also Ask about

Should a 14 year old lift weights?

Overall, strength training is safe for teens. The rate of injuries is low, with the most common injuries related to inadequate supervision or instruction, using improper technique, or trying to lift too much weight.

What is the 12 10 8 6 rep scheme?

A classic way to do so is the 12-10-8-6-15 sequence. You start with a lighter set of 12 reps, slap some weight on the bar, bang out 10 reps, add another plate, hit eight reps, then load another plate until you're up to your heaviest set of six reps.

How often should a 16 year old lift weights?

For best results, do strength exercises for at least 20–30 minutes 2 or 3 days per week. Take at least a day off between sessions. Work the major muscle groups of your arms, legs, and core (abdominal muscles, back, and buttocks).

How often should you lift in season?

Volume and frequency should be reduced during in-season weight training sessions, and workouts should be kept to about 30 to 45 minutes each two times per week.

How many days a week should you lift in season?

Realistically, you should train two days per week with higher intensities but lower volumes. You should use a limited number exercises (4-6 exercises) and sets during each workout (1-2 sets per exercise), while minimizing rest between sets. Never skip an in-season workout.

What is the Big 4 strength program?

The GCPT Big 4 Strength Program is a 4-week training program emphasizing 4 main lifts - the Trapbar Deadlift, Barbell Romanian Deadlift, Weighted Push-Up and Weighted Pull-Up.

What are the strength standards for ACSM?

Muscle Strength: 5-8 repetitions, 1-3 sets (group of repetitions) • Muscle Endurance: 15-20 repetitions, 1- 3 sets • Muscle Power: 3-5 repetitions, 1-3 sets A set should make the muscles worked fatigued. Rest at least one minute between sets of each exercise.

How many days a week should athletes lift in season?

Athletes training status A lower frequency of training is used for a beginner, at 2-3 days per week, an intermediate should train between 3-4 per week, and an advanced lifter should train between 4-6 days per week.

How do I add strength training to my running program?

Ideally, runners should be adding in strength training every week, and they should avoid doing it on (and before) hard running workouts. For example, if you're planning to do sprints or a tempo run, you won't want to do heavy weightlifting exercises the day before.

What should I write in my fitness journal?

Here are a few additional details you can include: Sleep duration. Progress photos. Recipes. Fitness goals/targets. Inspirational quotes. Personal achievements. Articles/blog posts/etc that you can reference.

How do you structure a strength training program?

Here's how to structure a gym workout Start with dynamic stretching. The first thing to do is warm up. Choose your target areas. Picking some parts to focus on helps give you better direction in your routine. Decide on the numbers. End on the cardio. Cooldown and do some developmental stretches.

How do I document my gym progress?

You may need to experiment to discover what works best for you. Keep A Fitness Journal. Tracking your progress can be as simple as keeping a journal. Use a Fitness Tracker or App. Snap Workout Progress Pictures. Feel How Your Clothes Fit. Hop on the Scale. Take Measurements. Do the Squat Test. Check Your Blood Pressure.

How do you write a gym log?

Hacking the Workout Journal STEP 1: Write the date and your bodyweight (if you wish) at the top of the page. STEP 2: Write your planned workout routine for the day in the following format: STEP 3: Record tally marks as you complete your work sets. STEP 4: Vary this basic structure as needed for the training session.

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