CONDITIONING
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There are three lifts, so if you only condition on days you lift…
o 3 day lift – conditioning days 1,2 and 3 (2 days of running, 1 of biking)
o 2 day lift – conditioning days 1 and 3 (running days only)
DO NOT do steady state “cardio”
Running slow makes you slow - running fast makes you fast!
Conditioning should consist of primarily (but not entirely, sprinting is very taxing and
stressful) high intensity sprint-like intervals (which are more efficient, ultimately burn
more calories, and have less cumulative joint stress)
Use the work to rest ratios provided
o For example, 15:45 means 15 seconds of work, 45 seconds of rest
o For the 60 yards shuttles use a stop watch, run one shuttle every minute and rest
the remainder of the minute (faster you run, more rest you will get)
o For the 150 and 300 yard shuttles use a stop watch, determine rest period by
multiplying your run time by x3 (30 second run = 1.5min of rest)
Tempo runs:
o If using an outdoor track you will run the straight legs (100 yards) at about 80%
and SLOWLY jog the corners (also 100 yards). There should be a noticeable
difference between your slow jog and hard run – don’t just jog laps
o On an outdoor track each lap equals 2 reps, or each 100yd hard run = 1 rep
o Obviously you can run around a field, your block (if it’s roughly ¼ mile), etc.
Make sure your sprint intervals for shuttle and bike sprints are SPRINTS – as hard and
fast as possible!
The program reads as follows:
o Week 1-3
o Day 1: Tempo runs x8,9,10
 Day 1 / week 1 = 8 tempo runs
 Day 1 / week 2 = 9 tempo runs
 Day 1 / week 3 = 10 tempo runs
Make sure you take ~5 minutes to warm up if not lifting beforehand
If you have any questions regarding the lifts or conditioning please email me at
jlorincz@spfldcol.edu
Week 1-3
Day 1: Tempo runs x8,9,10
Day 2: Bike sprints (15:45) x6,7,9
Day 3: Tempo runs x8,10,12
Day 4: Bike sprints (15:45) x6,7,9
Weeks 4-6
Day 1: Temp runs x 10,11,12
Day 2: Bike sprints (15:45) x10,11,12
Day 3: 150 yard shuttle (50 yards) x4,5,6
Day 4: Bike sprints (15:45) x10,11,12
Weeks 7-9
Day 1: 60 yard shuttle (20 yards) x 6,7,8
Day 2: Bike sprints (20:40) x6,7,9
Day 3: 150 yard shuttle (50 yards) x 2,3,4 / 300 yard shuttle (50yards) x 1,1,1
Day 4: Bike sprints (20:40) x6,7,9
Weeks 10-12
Day 1: 60 yard shuttle (5,10,15 yards) x 6,7,8
Day 2: Bike sprints (20:40) x10,11,12
Day 3: 150 yard shuttle (50 yards) x 2,3,4 / 300 yard shuttle (50yards) x 2,2,2
Day 4: Bike sprints (20:40) x10,11,12
60 yard shuttle (20 yards):
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Set up cones 20 yards apart
Sprint down and back 1.5 times (3x20 = 60)
Make sure you alternate starting foot and always face same direction when you turn so
that you alternate what foot you are turning off of
60 yard shuttle set up (5-10-15):
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Set up as follows:
150/300 yard shuttle:
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Set up cones 50 yards apart
Sprint down and back 1.5 times for 150 shuttle, down and back 3 times for 300 yard
shuttle
LIFTS
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Make sure you read the lift carefully!!! Everything progresses each phase – as you all
know by now my progressions are very subtle, SO PAY ATTENTION AND DON’T
ASSUME THE ONLY CHANGES ARE IN THE NUMBER OF REPS!!!
Chin-ups:
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Chin-ups = palms facing you
Neutral grip = palms facing eachother
o Same rule applies to DB bicep curls
Most gyms have “gravitrons” or some sort of assisted chin-up machine, if your gym does
not than do lat-pull downs
Bench press:
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Phase 1 is barbell bench, the rest of the phases are dumbbells
o Purpose is to give you more practice at benching with shoulder blades depressed
and pinched together while keeping elbows in tight
o Continue to pay attention to shoulder blades and elbows during DB bench for
phases 2-4
Jump squats:
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Phase 1: non-consecutive using only BW (bodyweight)
o Remember – landing is more important than jumping
 Soft landing in a good squat position (chest up/butt back)
o PAUSE at the bottom between reps
Phase 2: consecutive using only BW
o Continue to focus on landing mechanics
o Now there is no pause at the bottom, try and get off the ground as quickly as
possible while still jumping as high as possible
Phase 3: non-consecutive with a 45lb barbell across your shoulders
o Same as phase 1, except now loaded
Phase 4: consecutive with a 45lb barbell across your shoulders
o Same as phase 2, except now loaded
Lateral/rotational squats/lunges
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Phase 1: Use only body weight and squat don’t lunge (feet remain stationary)
Phase 2: Use only body weight and lunge (step in and out of the squat every rep)
Phase 3: Same as phase 1, except place DBs on your shoulders (clean position)
Phase 4: Same as phase 2, except place DBs on your shoulders
Push ups
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If you can’t do the designated number of reps with good form (all the way down, elbows
in tight – same as bench press) then use a squat rack and do pushups off the barbell
The higher the bar is on the rack the easier it will be
As weeks progress and reps decrease, make sure you lower the bar to increase difficulty
Front / Full-can raises
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Front raises = hold DBs by your side (10-15lbs), depress and pinch shoulder blades
together
Raise DBs to no higher than shoulder height!
If you can’t do these without shrugging your shoulders OR leaning back the weight is too
heavy
Full cans = same as front raises, except now make a V (each hand should be about 45
degrees off to your side) with the DBs instead of raising straight in-front of you
o Name comes from full-can/empty-can raises – easy to remember, empty cans are
named because the movement mimics dumping out a can (but we are only doing
full cans)
DBOH presses
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Phase 1: Seated – sit on a bench without a back rest, press DBs overhead
o Imagine yourself doing a wall slide – shoulders blades stay down and back and
don’t arch your back (aka don’t let your spine come off the wall!)
o If you are arching your back the weight is too heavy!!!!!!
o At the bottom position elbows should NOT be directly out to your sides, they
should be 20 degrees in front of the plane of your shoulders
Phase 2: 1/2K – Assume a half-kneeling position (1 knee is up, other knee is on the
ground)
o Alternate knees between sets, not reps
o Everything else is the same
Phase 3/3: Standing – Stand with a slight knee bend, press overhead
Plank rows
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Get in a push-up position with light (~5lbs) DBs in each hand
Alternate rows between sides
The purpose of the exercise is not how much weight you can lift, the weights are only
there to make it more comfortable for your wrists – the point is to not let your torso move
AT ALL!
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The wider your feet are the easier it is to remain stable, so widen/narrow your feet
accordingly
Upper-back DB rows
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Same as a DB row, except as you row you will pull your elbow up
Typical DB row the elbow is at your side at the top, with upper back rows your elbow
will be at shoulder height (90 degrees at the armpit)
1L-hips lifts
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Exactly as they sound, pull one knee to your chest (not using your hands!), and push your
other heal (90 degree knee angle) into the ground to squeeze your glutes and drive your
hips up
These are not meant to be difficult, focus solely on glute activation and pay attention to
the progression (foot on bench to foot on ball)
Cable core press
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Set up a cable column so that the handle is at about belly-button height
Assume an athletic position perpendicular to the machine (slight knee bend w/ butt back)
and grab the handle with both hands
Squeeze your abs tight, and then press the handle straight out – this is similar to plank
rows in that the point is not how much weight you can push out, the point is to resist
rotation as you press out, if you can’t maintain a neutral position the weight is too heavy.
If you need to see these go to youtube and search for “pallof press” – same exercise
Tricep extensions
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Use a cable column, keep elbows in tight, don’t shrug your shoulders, and stand tall
If you have to flare your elbows out, lean over your hands, or shrug, the weight is too
heavy
Once again, youtube it, im sure you’ll find a million bad examples, but it will at least give
you an idea of how to set it up if you don’t already know.