3. BLUE DEVILS: Over the course of winter break, you will have the opportunity to improve your physical and mental conditioning. Without the added pressure of classes, you will be able to focus all of your attention on training for the upcoming season. This time is vital in preparation to increase your strength, agility, speed, and power. The following is a packet that includes your winter lifting and conditioning. The warm-up given should be done prior to lifting. The nutrition program is given on the main page of the strength and conditioning site. There are recovery weeks given every 4 weeks. These lifts are meant to allow the body to recover and prepare for the next training cycle. When you return we will be testing the following in the weight room: Back Squat, Clean, Bench Press. In addition, we will also be testing 110 yard sprints. I expect improvements on each test and nothing less, no excuses. Push yourselves hard, good luck, and have a safe and fun winter break. Contact me if you have any questions about the program or exercise variations. Mike Piper, BS, CSCS, USAW-1 (608) 225-2750 piper.ccsu.edu

4. YOU WILL BE RESPONSIBLE FOR PASSING THE FOLLOWING TESTS WHEN YOU REPORT TO SCHOOL. LIFTS 1. CLEAN: Must do 95% of your end of the fall semester score. You must do this for AT LEAST 3 reps. 2. SQUAT: Must do 90% of your end of the fall semester score. You must do this for AT LEAST 5 reps. 3. BENCH: Must do 90% of your end of the fall semester score. You must do this for AT LEAST 5 reps. CONDITIONING 1. 16x110 Yard Sprints: Complete sprints in :18 with :42 recovery between each sprint.

6. BEFORE YOU BEGIN YOUR LIFTING OR CONDITIONING SESSION: COMPLETE THE DESIGNATED WARM-UP PLUS TWO CORE EXERCISES FROM COLUMN ONE, ONE CORE EXERCISE FROM COLUMN 2, AND ONE LOWER BACK EXERCISE FROM COLUMN THREE. LOWER BODY DAYUPPER BODY DAYCOMBO DAY Regular Jacks 2x10 Seal Jacks 2x10 Long Striders 2x10 Hip Mobility 2x8 Leg Swings 2x10 eachPush Ups 1x10Leg Swings 2x10 each Single Leg Hip Raise 1x10 each Bodyweight Squat 1x10 Push Ups 1x10

7. CORE: 15-30 REPSPLANKS: :30-1:30 COLUMN ONE COLUMN TWO COLUMN THREE Weighted Toe TouchesWeighted Russian TwistsKneeling Alt. Superman Weighted Regular CrunchWeighted Diagonal Punch"Y" Superman 123 (Count) Crunches Dbl. Arm / Leg Superman Knee TuckCross-Over CrunchSuperman V-CrunchSide CrunchDeadfish Single Leg V-CrunchRocky TwistCobras BicyclesPrisoner TwistSingle Leg Hip Bridge Wrist CurlsSquirmDouble Leg Hip Bridge Front PlankSide PlankSingle Leg Hip Raise Front Plank w/ Arm ReachSide Plank Hip RaiseDouble Leg Hip Raise Front Plank w/ Leg RaiseSide Plank Leg Raise Single Leg Hip Raise + Flexion/Extension Negetive Sit-UpSide Plank Roll Under Single Leg Hip Raise + Adduction/Abduction V-Sit Hydrants

9. Blue Devil Sports Lacrosse Week 1 December 26th Order Exercisew/up Work setSets E-I-C 1 Power Pull5 - 55%3 - 75%4 - 90%3 2a Front Squat5 - 65%8 - 80%3 2b One Leg Hip Bridge8ea - 25 lbs3x.4.x 3 Snatch Grip RDL8 - 95 lbs33.x.x 4 Forward Lunge8ea - 95-110 lbs3 5 Bar Shrugs10 - 55 lbs3x.10.x December 28th Order Exercisew/up Work setSets E-I-C 1 One Arm DB Push Press5 - 55%3 - 75%4ea - 90%3 2a Bench Press5 - 65%8 - 80%3 2b One Arm DB Bent Row8ea - 40-60 lbs3 3a Lat Pulldown8 - 80-120 lbs3 3b DB Side Raise8 - 15-25 lbs3 4 Letters T-Y-A8ea - 2.5 lbs2x.3.x December 30th Order Exercisew/up Work setSets E-I-C 1 Clean5 - 65%4 - 80%3 2a Back Squat5 - 67.5%4 - 82.5%3 2b Chest Supported Row8 - 30-45 lbs3 3a Shoulder Press5 - 67.5%4 - 82.5%3 3b Full Sit Ups15 - 25lbs3 4 Good Mornings8 - 65 lbs3 5a Forward + Side Lunges8ea - bw2x.5.x 5b Bar Shrugs10 - 65 lbs2x.5.x

10. Blue Devil Sports Lacrosse Week 2 January 2nd Order Exercisew/up Work setSets E-I-C 1 DB Jump Shrug5 - 65%3 - 80%3 - 92.5%3 2a Back Squat5 - 65%3 - 75%6 - 85%3 2b Double Leg Hip Bridge6ea - bw3x.10.x 3 RDL6 - clean max3 4 Step Ups6ea - 100-120 lbs2 5 One Arm DB Shrugs10 - 65 lbs2x.8.x January 4th Order Exercisew/up Work setSets E-I-C 1 Push Press5 - 65%3 - 80%3 - 92.5%3 2a DB Bench Press5 - 65%3 - 75%6 - 85%3 2b Bent Row6 - 65-80 lbs3 3a Chin Ups(alt. is :45 hold)6 - bw3 3b Plate Raise Combo10 - 5 lbs3 4 Scap Retract Push Ups10 - bw3 January 6th Order Exercisew/up Work setSets E-I-C 1 One Arm DB Snatch5 - 67.5.%3 - 82.5%3 2a Front Squat5 - 67.5%3 - 77.5%3 - 87.5%3 2b Inverted Row6 - bw3x.8.x 3a Push Ups6 - bw38.x.x 3b ABC Toe Touches(right, left, middle = 1)203 4 One Leg Physio Ball Leg Curl6ea - bw3 5a Split Squat6ea - 100-120 lbs2 5b DB Shrugs10 - 65 lbs2x.8.x

11. Blue Devil Sports Lacrosse Week 3 January 9th Order Exercisew/up Work setSets E-I-C 1 Power Pull5 - 65%3 - 80%2 - 95%3 2a Front Squat5 - 55%3 - 75%4 - 90%3 2b One Leg Hip Bridge4ea - 25 lbs3x.5.x 3 Snatch Grip RDL4 - clean max3 4 Forward Lunge4ea - 105-1352 5 Bar Shrugs10 - 95 lbs2 January 11th Order Exercisew/up Work setSets E-I-C 1 One Arm DB Push Press5 - 65%3 - 80%2 - 95%3 2a Bench Press5 - 55%3 - 75%4 - 90%3 2b One Arm DB Bent Row4ea - 50-70 lbs3 3a Lat Pulldown8 - 90-130 lbs3 3b DB Side Raise8 - 15-30 lbs3 4 Letters T-Y-A8ea - 2.5 lbs2 January 13th Order Exercisew/up Work setSets E-I-C 1 Clean2 - 85%3 2a Back Squat2 - 92.5%3 2b Chest Supported Row8 - 30-45 lbs3 3a Shoulder Press2 - 92.5%3 3b Full Sit Ups15 - 25 lbs3 4 Good Mornings8 - 65 lbs3 5a Forward + Side Lunges8ea - bw2x.8.x 5b Bar Shrugs10 - 95 lbs2

12. Blue Devil Sports Lacrosse Week 4 - Deload January 16th Order Exercisew/up Work setSets E-I-C 1 Clean5 - 60%2 - 75%2 2a Back Squat5 - 65%2 - 82.5%2 2b One Arm DB Bent Row4ea - 50-70 lbs2 3 Bench Press5 - 65%2 - 82.5%2 4 Split Squat4ea - 95 lbs2 5 Snatch RDL4 - 95 lbs2

14. DATE MONDAYWEDNESDAYFRIDAY SHUTTLE WORKAGILITY & PLYOMETRICS110 WORK 12/26-12/30 NUMBER OF REPS: 2*See agility/plyo sheet. Choose oneNUMBER OF REPS: 16 ACTIVITY: 300 yard shuttle testdifferent agility and jump rope workoutACTIVITY: 110 sprints REST: 2:30 between repsfor each week.REST: :42 after each sprint GOAL TIME: < 1:05 GOAL TIME: <:18 01/2-01/6 NUMBER OF REPS: 4*See agility/plyo sheet. Choose oneNUMBER OF REPS: 16 ACTIVITY: 100 yard shuttlesdifferent agility and jump rope workoutACTIVITY: 110 sprints REST: 1:00 between repsfor each week.REST: :42 after each sprint GOAL TIME: :20 REST: 2:00 break will be given after rep 8 01/9-01/13 NUMBER OF REPS: 4*See agility/plyo sheet. Choose oneNUMBER OF REPS: 16 ACTIVITY: 100 yard shuttlesdifferent agility and jump rope workoutACTIVITY: 110 sprints REST: :40 between repsfor each week.REST: :42 GOAL TIME: :20 REST: 2:00 break after rep 11 01/16 NUMBER OF REPS: 1*See agility/plyo sheet. Choose oneNUMBER OF REPS: 8 ACTIVITY: 300 yard shuttledifferent agility and jump rope workoutACTIVITY: 110 sprints REST: NAfor each week.REST: 1:00 after each sprint GOAL TIME: < 1:05 GOAL TIME: NA

15. WORKOUT 1: CRCUITWORKOUT 2: BW CIRCUITWORKOUT 3: 3 CONE DRILL *SETS: 3 REST: 1:30*MAX reps in :20, :10 rest inbetween exercisesSETS: 10 each way REST: :15 EXERCISETIMEComplete 4 SETS of the circuitCONES ARE SPACED 7.5 YARDS APART Jump Rope: High Knees:30REST: 1:30 between SETS Push Ups:30EXERCISETIMEREST1. Begin drill at cone 1 Jump Rope: One Legged Jumps:30Push Ups:20:102. From cone 1, SPRINT to cone 2 Long Striders:30Blurpees:20:103. From cone 2, SHUFFLE to cone 3 Jump Rope: One Legged Jumps:30BW Squat:20:104. From cone 3, DROP STEP to cone 1 Seal Jacks:30Squat Jumps:20:10 Jump Rope: Double Jumps:30Push Ups:20:10 1 Blurpees:30Blurpees:20:10 Jump Rope: Half Twisters:30BW Squat:20:10 Cross Over Jumping Jack:30Blurpees:20:10 2 3 WORKOUT 4: 5-10-5 PRO AGILITYWORKOUT 5: STAR DRILLWORKOUT 6: FIELD SETS: 20 REST: :15SETS: 10 REST: :30EXERCISEREST BEGIN drill from the * 40 Yard Sprint in :06:24 1. Begin drill at cone 1 FOR CONES 1-3: Sprint to cone, backpedal to * 40 Yard Sprint in :06:24 2. From cone 1, sprint to cone 2ex. From *, sprint to cone 1, backpedal30 Yard Sprint in :04:16 2. Once at cone 2, sprint to cone 3back to *. Repeat for cones 2 & 3.30 Yard Sprint in :04:16 4. Once at cone 3, sprint and FINSH through CONES 4 & 5: Shuffle to cone, shuffle back to * 20 Yard Sprint in :03:12 cone 1ex. From *, shuffle to cone 4, shuflle back to *20 Yard Sprint in :03:10 CONES 6-8: Backpedal to cone, sprint to *10 Yard Sprint in :02:05 CONES are spaced 7 yards apart.ex. From *, backpedal to cone 6, sprint to *10 Yard Sprint in :02:05 CONES are spaced 7 yards apart from * start BREAK 2:00 REST 2 40 Yard Sprint in :06:12 1 2 3 40 Yard Sprint in :06:12 1 30 Yard Sprint in :04:08 4 * 5 30 Yard Sprint in :04:08 20 Yard Sprint in :03:06 3 6 7 8 20 Yard Sprint in :03:06

16. WORKOUT 7: ON FIELDWORKOUT 8: PLATE CIRCUITWORKOUT 9: CONE DRILL *Pyramid Sprints (down & back = 1): 2, 2, 4, 4, 4, 4, 2, 2 COMPLETE SET AS FAST AS POSSIBLE! EXERCISEREST*use a 25 lb. plate THROUGHOUT circuit*Below is the set-up for the cones. Repeat 10x through. 2 Forty Yard Sprints in :24:25Complete 3 SETS of the circuitSETS: 10 REST: 1:00 bet. SETS 3 Thirty Yard Sprints in :15:20REST: 1:00 between SETS 4 Twenty Yard Sprints in :12:15 2 4 4 Twenty Yard Sprints in :12:25EXERCISEREPS 3 Thirty Yard Sprints in :15:30Squat Jumps10 3 2 Forty Yard Sprints in :24:48Cycled Split Squat Jumps10ea Forward Lunge + Plate Twist5ea 1 5 Back Squat w/ Plate30 Seated Punch6REP 1REP 2 WORKOUT 10: POOL (3)Back Squat + Plate Punch301 to 2: Bear Crawl1 to 2: Side Shuffle 1. PLYOMETRIC CIRCUIT x3 SETSOverhead Backward Lunge5ea2 to 3: Sprint EXERCISETIMESide Lunge8ea3 to 4: Back Pedal3 to 4: Crossover Run Block Jumps:30Rocky Twist204 to 5: Bear Crawl4 to 5: Side Shuffle One Leg Later Jumps:30One Leg RDL + Shoulder Press10ea One Leg Jumps:30REP 3 Scissor Jump:301 to 2: Back Pedal Lateral Jumps:302 to 3: Sprint 3 to 4: Back Pedal 2. TREADING WATER4 to 5: Sprint EXERCISEREST 3 x :30 treading water:30 5 x :45 treading water:15 3. CONTINUOUS LAPS: 5 min.

17. JUMP ROPE CIRCUIT 1JUMP ROPE CIRCUIT 2JUMP ROPE CIRCUIT 3 EXERCISETIMEEXERCISETIMEEXERCISETIME Double Leg Jumps:30 Toe Taps:45Single Leg Jumps1:00 Single Leg Jumps:30 Double Jumps:45Single Leg Jumps1:00 Single Leg Jumps:30Half Twister:45Single Leg Jumps1:00 Double Jumps:30Single Leg Jumps:45Single Leg Jumps1:00 Lateral Jumps:30Single Leg Jumps:45Half Twisters1:00 Half Twisters:30Double Leg Jumps:45Double Jump1:00

19. OLYMPIC LIFTSLOWER BODY LIFTSUPPER BODY LIFTS Jump ShrugTrap Bar DeadliftBench Press DB Jump ShrugSumo DeadliftDB Bench Press Power PullLeg PressIncline Press DB Power PullSmith Machine Back SquatDB Incline Press CleanSmith Machine Front SquatShoulder Press DB Clean DB Shoulder Press One Arm DB Clean ONE LEG LOWER BODY LIFTS Push Ups SnatchBarbell or DB Step UpsPull Ups DB SnatchBarbell or DB Side LungeBent Over Row One Arm DB SnatchDB Elevated Backward LungeNegetive Pull Ups Push PressBarbell or DB Forward Lunge DB Push PressDB Elevated Split Squat ONE ARM/BACK UPPER BODY LIFTS One Arm DB Push PressOne Leg Leg PressOne Arm DB Bench Press Clean + Push PressBarbell or DB Bulgarian SquatOne Arm DB Incline Press DB Clean + Push PressDB Crossover StepOne Arm DB Shoulder Press Barbell or DB Lateral Step UpInverted Row Seated Row HAMSTRING / LOW BACK LIFTS Lat Pulldown RDLOne Arm DB Row Glute Ham RaiseOne Arm Seated Row Physio Ball Leg CurlOne Arm Lat Pulldown Good MorningUpright Row Negetive Glute Ham Raise Medicine Ball Hip Raise Leg Curl (Machine)

21. CLEANSQUATFRONT SQUATPUSH PRESSBENCHDEADLIFTINCLINESHOULDER MAX CHARTMAXWU WSMAXWU WSMAXWU WSMAXWU WSMAXWU WSMAXWU WSMAXWU WSMAXWU WS NAME 0.0% Burke, Meghan1350002400001680001300001400001550009500080000 Delancey, Erin150000245000115000 00013500014000013500080000 Famiano, Alyssa110000140000700001100001350001400009000080000 Healy, Claire115000180000700001050001100001400009500080000 Karner, Caitlin10000015500075000900008500012500080000 000 Malloy, Chelsea9000011500080000750001300001250009000080000 Mara, Ashley125000215000800001200001100001950007000080000 McCurry, Meaghan1200001750008000010500010000013000080000 000 McKeon, Ciara10500013000091000750001100001400007500080000 Momnie, Cara17000023000016100015000016000015500010000080000 Olhausen, Ashley115000155000750001000001150001300009500080000 Perkoski, Ashley1250002500001750001250001150001450009000080000 Roche, Alison105000165000 115. 50009500010000012500080000 000 Ryan, Mackenzy130000185000800001150001200001250009000080000 Steimke, Olivia7000010500073.500060000650001100007500080000 Sudock, Jessica10500012500087.500075000800001200007500080000 Tarsi, Andrea9500011500080.500075000850001200007500080000 Toke, Amanda120000165000700001000001100001550009000080000 Tullar, Morgan11000013000091000750001150001500009500080000 Vendel, Betsy115000165000 115. 50001050001350001550009500080000 Ward, Cierra120000145000 101. 50001250001200001250009000080000

22. 100%95%.92.5%90%.87.5%85%.82.5%80%.77.5%75%.72.5%70%.67.5%65%.62.5%60%.57.5%55%.52.5%50% 1RM2RM3RM4RM5RM6RM7RM8RM9RM10RM11RM12RM13RM14RM15RM16RM17RM18RM19RM20RM 295280.2272.8265258250240236228221213206199191184177169162154147 290275268261253246239232224217210203195188181174166159152145 285270263256249242235228220213206199192185178171163156149142 280266259252245238231224217210203196189182175168161154147140 275261254247240233226220213206199192185178171165158151144137 270265249243236229222216209202195189182175168162155148141135 265251245238231225218212205198192185178172165159152145139132 260247240234227221214208201195188182175169162156149143136130 255242235229223216210204197191184178172165159153146140133127 250237231225218212206200193187181175168162156150143137131125 245232226220214208202196189183177171165159153147140134128122 240228222216210204198192186180174168162156150144138132126120 235223217211205199193188182176170164158152146141135129123117 230218212207201195189184178172166161155149143138132126120115 225213208202196191185180174168163157151146140135129123118112 220209203195192187181176170165159154148143137132126121115110 215204198193188182177172166161155150145139134129123118112107 210199194189183178173168162157152147141136131126120115110105 205194189184179174169164158153148143138133128123117112107102 200190185180175170165160155150145140135130125120115110105100 19518518017517016516015615114614113613112612111711210710297 1901801751711661611561521471421371331281241181141091049995 1851751711661611571521481431381341291241201151111061019792 180171166162157153148144139135130126121117112108103999490 175166161157153148144140135131126122118113109105100969187 17016115715314814414013613112712311911411010610297938985 1651561521481441401361321271231191151111071039994908682 1601521481441401361321281241201161121081041009692888480 155147143139135131127124120116112108104100969389858177 15014213813513112712312011611210810510197939086827875 1451371341301261231191161121081051019794908783797672 140133129126122119115112108105101989491878480777370 13512812412111811411110810410197949187848177747067 1301231201171131101071041009794918784817874716865 125118115112109106103100969390878481787571686562 1201141111081051029996939087848178757269666360 115109106103100979492898683807774716966636057 1101041019996939088858279777471686663605755 10599979491898684817876737068656360575552 10095929087858280777572706765626057555250

23. 100%95%.92.5%90%.87.5%85%.82.5%80%.77.5%75%.72.5%70%.67.5%65%.62.5%60%.57.5%55%.52.5%50% 1RM2RM3RM4RM5RM6RM7RM8RM9RM10RM11RM12RM13RM14RM15RM16RM17RM18RM19RM20RM 9590878583807876737166686461595754524947 9086838178767472696765636058565451494745 8581787674727068656361595755535148464442 8076747270686664626058 5654524846444240 7571696765636160585654525048464543413937 7066646061595756545250494745434240383635 6561605856555352504847454342403937353432 6057555452511946454342403937363433313029 5552504948464544424139383735343331302827 5047464543424140383736353332313028272625 4542414039383736343332313029282724232221 4038373635343332313029282726252423222120 3533323130292827262524232221201918171615 3028272625242322 2120 1918 1716 15 BODY WEIGHT CHART 1/4 BW 1/3 BW 1/2 BW 2/3 BW 3/4 BW 100 25 33 50 67 75 11028 36 55 73 83 120 30 40 60 79 90 13033 43 65 86 98 140 35 46 70 92 105 15038 50 75 99 113 160 40 53 80 106 120 17043 56 85 112 128 180 45 59 90 119 135 19048 63 95 125 143 200 50 66 100 132 150 21053 69 105 139 158 220 55 73 110 145 165 23058 76 115 152 173 240 60 79 120 158 180 25063 83 125 165 188 260 65 86 130 172 195 27068 89 135 178 203 280 70 92 140 185 210 29073 96 145 191 218 300 75 99 150 198 225 31078 102 155 205 233 320 80 106 160 211 240