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
18. 50 crunches
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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