ok… i was going through my computer a little while ago and i found this training routine i made up… keep in mind i was VERY bored at the time, thats why its so long.
Phase 1 (General Preperation Phase) — Weeks 1 - 6
Week 1 Rest (All Weeks)_
Monday - Weight Training
Chest/Back
– Bench Press - 3 x 8 2 minutes
– MTS Row - 3 x 12 2.5 minutes
– Incline Dumbbell Press - 3 x 12 2 minutes
– Close Grip Pull - 3 x 10 2 minutes
Tuesday - Endurance Workout
2 x 3 x 300m (70% personal best) 5/3 minutes
Wednesday - Weight Training
Shoulders/Traps
– Military Press - 3 x 8 2 minutes
– Barbell Shrugs - 3 x 15 2.5 minutes
– Bent Over Lat Raise - 3 x 10 1.5 minutes
– Plate Shrug - 5 x 8 2 minutes
Thursday - Speed Workout
3 x 6 x 60m (70% personal best) 5/3 minutes
Friday - Weight Training
Legs/Arms
– Squat - 3 x 12 3 minutes
– Triceps Pushdown - 5 x 8 2 minutes
– Leg Extension - 3 x 12 2.5 minutes
– Leg Curl - 3 x 15 2.5 minutes
– Arm Curl - 4 x 10 2 minutes
Saturday - Rest
Sunday - Technique Drills
3 x 3 x 40 (100%) 4/2 minutes
Week 2
Monday - Weight Training
Chest/Back
– Bench Press - 3 x 8
– MTS Row - 3 x 12
– Incline Dumbbell Press - 3 x 12
– Close Grip Pull - 3 x 8
Tuesday - Endurance Workout
2 x 3 x 300m (70% personal best)
Wednesday - Weight Training
Shoulders/Traps
– Military Press - 3 x 8
– Barbell Shrugs - 3 x 15
– Bent Over Lat Raise - 3 x 10
– Plate Shrug - 5 x 8
Thursday - Speed Workout
3 x 6 x 60m (70% personal best)
Friday - Weight Training
Legs/Arms
– Squat - 3 x 12
– Triceps Pushdown - 5 x 8
– Leg Extension - 3 x 12
– Leg Curl - 3 x 15
– Arm Curl - 4 x 10
Saturday - Rest
Sunday - Technique Drills
3 x 3 x 40m (100%)
Week 3
Monday - Weight Training
Chest/Back
– Bench Press - 3 x 8
– MTS Row - 3 x 12
– Incline Dumbbell Press - 3 x 12
– Close Grip Pull - 3 x 8
Tuesday - Endurance Workout
2 x 3 x 300m (80% personal best)
Wednesday - Weight Training
Shoulders/Traps
– Military Press - 3 x 8
– Barbell Shrugs - 3 x 15
– Bent Over Lat Raise - 3 x 10
– Plate Shrug - 5 x 8
Thursday - Speed Workout
3 x 6 x 70m (80% personal best)
Friday - Weight Training
Legs/Arms
– Squat - 3 x 12
– Triceps Pushdown - 5 x 8
– Leg Extension - 3 x 12
– Leg Curl - 3 x 15
– Arm Curl - 4 x 10
Saturday - Rest
Sunday - Technique Drills
3 x 3 x 40m (100%)
Week 4
Monday - Weight Training
Chest/Back
– Bench Press - 3 x 8
– MTS Row - 3 x 12
– Incline Dumbbell Press - 3 x 12
– Close Grip Pull - 3 x 8
Tuesday - Endurance Workout
2 x 3 x 300m (80% personal best)
Wednesday - Weight Training
Shoulders/Traps
– Military Press - 3 x 8
– Barbell Shrugs - 3 x 15
– Bent Over Lat Raise - 3 x 10
– Plate Shrug - 5 x 8
Thursday - Speed Workout
3 x 6 x 70m (80% personal best)
Friday - Weight Training
Legs/Arms
– Squat - 3 x 12
– Triceps Pushdown - 5 x 8
– Leg Extension - 3 x 12
– Leg Curl - 3 x 15
– Arm Curl - 4 x 10
Saturday - Rest
Sunday - Technique Drills
3 x 3 x 40m (100%)
Week 5
Monday - Weight Training
Chest/Back
– Bench Press - 3 x 8
– MTS Row - 3 x 12
– Incline Dumbbell Press - 3 x 12
– Close Grip Pull - 3 x 8
Tuesday - Endurance Workout
2 x 3 x 300m (90% personal best)
Wednesday - Weight Training
Shoulders/Traps
– Military Press - 3 x 8
– Barbell Shrugs - 3 x 15
– Bent Over Lat Raise - 3 x 10
– Plate Shrug - 5 x 8
Thursday - Speed Workout
3 x 6 x 70m (90% personal best)
Friday - Weight Training
Legs/Arms
– Squat - 3 x 12
– Triceps Pushdown - 5 x 8
– Leg Extension - 3 x 12
– Leg Curl - 3 x 15
– Arm Curl - 4 x 10
Saturday - Rest
Sunday - Technique Drills
3 x 3 x 40m (100%)
Week 6 (Test Week)
Monday - Weight Training
Chest/Back
– Bench Press - Max Out
– MTS Row - Max Out
– Incline Dumbbell Press - Max Out
– Close Grip Pull - 3 x 8
Tuesday - Endurance Workout
1 x 2 x 300m (100% personal best)
Wednesday - Weight Training
Shoulders/Traps
– Military Press - Max Out
– Barbell Shrugs - Max Out
– Bent Over Lat Raise - 3 x 10
– Plate Shrug - max Out
Thursday - Speed Workout
3 x 6 x 70m (100% personal best)
Friday - Weight Training
Legs/Arms
– Squat - 3 x 12
– Triceps Pushdown - 5 x 8
– Leg Extension - 3 x 12
– Leg Curl - 3 x 15
– Arm Curl - 4 x 10
Saturday - Rest
Sunday - Rest for Phase 2
Hmm… lol, yea. its kinda long isnt it :rolleyes: