Training

Arrowhead Complete Conditioning Program Off-Season Training Program

When an Athlete Becomes a Better Athlete
               ALL WEEKS
        WEEK 1
 POUNDAGE CHART

            MONDAY                    EXPLOSIVE LIFTS  --------------  SPEED DRILLS
            TUESDAY                    STRENGTH LIFTS  ---------------  no running
           WEDNESDAY              no weights  ---------------------  aerobic
            THURSDAY                 explosive lifts  ---------------  no running
            FRIDAY                        strength lifts  ---------------  agility drills
   STRENGTH TRAINING
PROGRAM
ALL PHASES                     ALL WEEKS                                               
DAILY 
WARM-UP ROUTINE
It is important that you always warm up you muscles, ligaments and tendons by doing all the following warm-up drills (8-10) minutes of moderate exercise) before beginning your stretching routine. The drills not only warm up the body for  the workout, but also help with active flexibility of the hip and leg area. These drills, if done properly, also develop speed mechanics. Do these warm-up drills every day, first thing, before the workout.
HIGH KNEES
(To reps of 10 yards)
BUTT KICKS
(Two reps of 10 yards)
HIGH KNEE WITH HEELS UP
(Two reps of 20 yards)
HIGH KNEES WITH FORELEG EXTENSION
(Two reps of 15 yard)
CARIOCA
(Two reps of 20 yards)
40 YARD BUILD UPS
STRETCHING ROUTINE
Each stretching exercise should be completed before any lifting is done. We must stretch the muscle before adding any size to the muscle and flexibility to the joint area. Following is a list of the major stretching exercises we will use. Each exercise should be done and held in stretch stage for 10 seconds.
  1. Lying hamstring stretch
  2. Knee to chest stretch
  3. Lying spinal twist
  4. Quad stretch
  5. Hip flexor stretch
  6. Seated split-leg stretch
                                            BACK TO TOP                       
                                   
STRENGTH TRAINING
program
      BASE PHASE                             WEEK 1
MONDAY
     EXERCISE                                                 GOAL
     Warm Up----------------------------------- DOTS X 5
     CLEAN SNATCH---------------------------  5/5
     HANG CLEAN    **------------------------  5/5/5
     SPLIT JERK --------------------------------  5/5/5
     LUNGES-------------------------------------  10/10
     HANG SHRUG------------------------------  10/10/10
     CLOSE CHIN UP---------------------------  2 X
     JAMMER EXTENSION-------------------   5/5/5
     ST. BAR CURLS----------------------------  10/10/10
     ALT. CURL EXERCISE-------------------  10/10/10
     ABS
     HURDLE WEAVE-------------------------   5 Times
 
Tuesday
     EXERCISE                                                 GOAL
     Warm Up----------------------------------  DOTS X 5
     RDL------------------------------------------  10/10
     SQUAT   **---------------------------------  10/10/10
     BENCH   **---------------------------------  10/10/10
     INCLINE DB FLIES------------------------  10/10/10
     JAMMER PRESS----------------------------  5/5/5
     SEATED ROWS-----------------------------  10/10/10
     FRONT LAT PULLS-----------------------  10/10/10
     JAMMER ROTATION---------------------   5/5/5
     CLOSE GRIP BENCH-----------------------  10/10/10
     TRICEP PUSH DOWNS--------------------  10/10/10
     HURDLE LATERAL------------------------  5 Times
 
Thursday
     EXERCISE                                                GOAL
     Warm Up---------------------------------- DOTS X 5
     CLEAN SNATCH--------------------------  5/5
     form CLEAN---- ------------------------- 5/5/5
     JERK press--------------------------------  5/5/5
     JAMMER EXTENSION-------------------  5/5/5
     HANG PULL-------------------------------  10/10/10
     STAND SHOULDER PRESS--------------  10/10/10
     SIT DUMBBELL CURLS------------------ 10/10/10
     ALT. CURL EXERCISE-------------------  10/10/10
     ABS
     HURDLE WEAVE-------------------------   5 Times
 
FRIDAY
     EXERCISE                                                 GOAL
     Warm Up---------------------------------- DOTS X 5
     GOOD MORNINGS-------------------------  10/10
     BOX SQUAT (EXP)------------------------  5/5/5
     INCLINE BENCH   **---------------------  10/10/10
     FLAT BENCH DB FLIES------------------  10/10/10
     BENCH EXPLOSION----------------------  5/5/5
     BACK LAT PULLS------------------------   10/10/10
     JAMMER ROTATION---------------------  5/5/5
     TRICEP PRESS UP-------------------------  10/10/10
     DIPS------------------------------------------  10/10/10
     HURDLE FORWARD----------------------  5 Times
 
** USE CONVERSION CHART
REST INTERVAL: 90 SECONDS BETWEEN REPS AND SETS                                      BACK TO TOP              
           
ARROWHEAD
  poundage chart                               strength training                                poundage chart
        10    10    10                                    10     10      10                                       10      10     10
                         5     5     5                                           5      5       5                                            5       5       5
1 RM                       4     3      2      1 RM                            4       3       2     1RM                               4       3       2
45 30 30 35 35 40 40 220 145 155 165 175 185 200 395 255 275 295 315 335 355
50 30 35 35 40 40 45 225 145 155 170 180 190 200 400 260 280 300 320 340 360
55 35 40 40 45 45 50 230 150 160 170 185 195 205 405 265 285 305 325 345 365
60 40 40 45 50 50 55 235 150 165 175 190 200 210 410 265 285 305 330 350 370
65 40 45 50 50 55 60 240 155 170 180 190 205 215 415 270 290 310 330 350 375
70 45 50 50 55 60 65 245 160 170 185 195 210 220 420 275 295 315 335 355 380
75 50 50 55 60 65 65 250 160 175 185 200 210 225 425 275 295 320 340 360 380
80 50 55 60 65 70 70 255 165 180 190 205 215 230 430 280 300 320 345 365 385
85 55 60 65 70 70 75 260 170 180 195 210 220 235 435 280 305 325 350 370 390
90 60 65 65 70 75 80 265 170 185 200 210 225 240 440 285 310 330 350 375 395
95 60 65 70 75 80 85 270 175 190 200 215 230 245 445 290 310 335 355 380 400
100 65 70 75 80 85 90 275 180 190 205 220 235 245 450 290 315 335 360 380 405
105 70 75 80 85 90 95 280 180 195 210 225 240 250 455 295 320 340 365 385 410
110 70 75 80 90 95 100 285 185 200 215 230 240 255 460 300 320 345 370 390 415
115 75 80 85 90 95 105 290 190 205 215 230 245 260 465 300 325 350 370 395 420
120 80 85 90 95 100 110 295 190 205 220 235 250 265 470 305 330 350 375 400 425
125 80 85 95 100 105 110 300 195 210 225 240 255 270 475 310 330 355 390 405 425
130 85 90 95 105 110 115 305 200 215 230 245 260 275 480 310 335 360 395 410 430
135 85 95 100 110 115 120 310 200 215 230 250 265 280 485 315 340 365 390 410 435
140 90 100 105 110 120 125 315 205 220 235 250 265 285 490 320 345 365 390 415 440
145 95 100 110 115 125 130 320 210 225 240 255 270 290 495 320 345 370 395 420 445
150 95 105 110 120 125 135 325 210 225 245 260 275 290 500 325 350 375 400 425 450
155 100 110 115 125 130 140 330 215 230 245 265 280 295 505 330 355 380 405 430 455
160 105 110 120 130 135 145 335 215 235 250 270 285 300 510 330 355 380 410 435 460
165 105 115 125 130 140 150 340 220 240 255 270 290 305 515 335 360 385 410 435 465
170 110 120 125 135 145 155 345 225 240 260 275 295 310 520 340 365 390 415 440 470
175 115 120 130 140 150 155 350 225 245 260 280 295 315 525 340 365 395 420 445 470
180 115 125 135 145 155 160 355 230 250 265 285 300 320 530 345 370 395 425 450 475
185 120 130 140 150 155 165 360 235 250 270 290 305 325 535 345 375 400 430 455 480
190 125 135 140 150 160 170 365 235 255 275 290 310 330 540 350 380 405 430 460 485
195 125 135 145 155 165 175 370 240 260 275 295 315 335 545 355 380 410 435 465 490
200 130 140 150 160 170 180 375 245 260 280 300 320 335 550 355 385 410 440 465 495
205 135 145 155 165 175 185 380 245 265 285 305 325 340 555 360 390 415 445 470 500
210 135 145 155 170 180 190 385 250 270 290 310 325 345 560 365 390 420 450 475 505
215 140 150 160 170 180 195 390 255 275 290 310 330 350 565 365 395 425 450 480 510