Collegiate Coach's Workout
I was a collegiate coach for many years and VARIETY is key in weight training. Because lifting can be monotonous for the "non-creative" person....I oftentimes varied from our routine. It offers FUN, anticipation and without even thinking about it--cardio. Here's an example of the notecards I handed each of them as we started that day. NEARLY IMPOSSIBLE TO BE BORED IN THIS. IT'S fun!! a TYPICAL card.....(do in order) (Note: T-treadmill, E-elyptical, Step-steptrainer of whatever you have available, B-bike.) You can substitute with any cardio if these aren't available. Lift means--you decide WHICH lift and do three sets 10.) 1. 6 mins T - treadmill 2. 2 mins E - elliptical trainer 3. lift weights 4. 3 mins bike 5. 50 crunches 6. lift weights 7. 12 frd. lunges, 12 backward 8. 3 mins bike 9. 2 mins Step - stair stepper 10. lift weights 11. 4 mins E---alternating 12 pumps on rt. foot only, 12 pumps on left only...throughout the time. 12. lift weights 13. 3 mins T 14. 2 mins E 15. 3 mins B 16. lift weights 17. 2 mins easy jumprope 1 min HARD/Fast jumprope 16. Lift 17. Lift 18. 50 crunches 19. Lift 20. 6 mins cooldown bike (Note: over 35 mins of cardio in this...BUT, because your heart rate stays up with the lifts between---your body gets twice that benefit. Over the years, my players have LOVED these workouts. For illustrations and descriptions of the weight training exercises, please go to the following page:
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