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. DO NOT let all of your hard work from the fall semester go to waste. The following is a packet that includes your summer lifting. 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. Push yourselves hard, good luck, and have a safe and fun 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

5. 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 Long Striders 2x10 Seal Jacks 2x10 Leg Swings 2x10 eachPush Ups 1x10Leg Swings 2x10 each Single Leg Hip Raise 1x10 each Bodyweight Squat 1x10 Push Ups 1x10

6. 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

8. Blue Devil Sports Track & Field Week 1 December 19th Exercisew/up Work setSets Core/stability work 5 minute circuit DB Push Press 5 - 60%5 - 72.5%3 Standing Broad Jump 13 Back Squat 5 - 60%5 - 72.5%3 DB Bench Press 5 - 60%5 - 72.5%3 Seated RowW: 80-100 M: 130-19053 Split SquatW: 95 M: 1355ea2 December 21st Exercisew/up Work setSets Core/stability work 5 minute circuit Clean 5 - 60%5 - 72.5%3 Leg Press 5 - 60%5 - 72.5%3 Shoulder Press 5 - 60%5 - 72.5%3 Pull Upsalt. :35 hold103 Shoulder Circuit (front, side, rear raise)W: 5 M: 105ea2 RDL clean max52 December 23rd Exercisew/up Work setSets Core Stability work 5 minute circuit Jump Shrug 5 - 60%5 - 72.5%3 Front Squat 5 - 60%5 - 72.5%3 Incline Press 5 - 60%5 - 72.5%3 DB Bent RowW: 30-60 M: 60-8053 Physio Ball Hamstring Curl 102 Step UpsW: 95 M: 1355ea2

9. Blue Devil Sports Track & Field Week 2 December 26th Exercisew/up Work setSets Core/stability work 5 minute circuit Push Press 5 - 65%5 - 75%3 Vertical Jump 13 Front Squat 5 - 65%5 - 75%3 Bench Press 5 - 65%5 - 75%3 Bent RowW: 65 M: 13553 Forward LungeW: 100 M: 1405ea2 December 28th Exercisew/up Work setSets Core/stability work 5 minute circuit One Arm DB Clean 5 - 65%5 - 75%3 Back Squat 5 - 65%5 - 75%3 DB Shoulder Press 5 - 65%5 - 75%3 Lat PulldownW: 80-120 M: 130-180103 Incline Letters T-Y-AW: 5 M: 105ea2 Good MorningsW: 65 M: 9552 December 30th Exercisew/up Work setSets Core Stability work 5 minute circuit Power Pull 5 - 65%5 - 75%3 Leg Press 5 - 65%5 - 75%3 DB Incline Press 5 - 65%5 - 75%3 Seated RowW: 85-100 M: 135-19053 One Leg Physio Ball Hamstring Curl 10ea2 DB Split SquatW: 30-50 M: 60-905ea2

11. 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)

13. CLEANSQUATFRONT SQUAT/BOXPUSH PRESSBENCHDEADLIFTINCLINESHOULER MAX CHART MAXWU WSMAXWU WSMAXWU WSMAXWU WSMAXWU WSMAXWU WSMAXWU WSMAXWU WS NAME 0.0% Berube, Matt195 000 315 000 205 000 155 000 195 000 315 000 156 000 115 000 Boles, Elijah225 000 350 000 255 000 205 000 350 000 355 000 280 000 185 000 Boyd-Carter, Keith195 000 355 000 205 000 155 000 225 000 315 000 190 000 130 000 *Budd, Ryan195 000 405 000 265 000 135 000 205 000 395 000 164 000 95 000 Hopper, Dan210 000 410 000 240 000 135 000 245 000 365 000 196 000 130 000 Lewis, Harry220 000 360 000 275 000 165 000 280 000 335 000 224 000 145 000 Lindblom, Nick190 000 285 000 205 000 145 000 195 000 275 000 156 000 110 000 Radden, Aaron215 000 370 000 245 000 145 000 235 000 345 000 188 000 125 000 *Savvidou, Chris225 000 365 000 240 000 170 000 225 000 400 000 190 000 160 000 Trifone, Nick215 000 305 000 213.5 000 150 000 200 000 310 000 160 000 110 000 000 000 0 000 000 000 000 0 000 000 Allien, Shamone110 000 225 000 115 000 140 000 130 000 225 000 110 000 80 000 Dombroski, Rachel95 000 200 000 110 000 120 000 110 000 205 000 95 000 80 000 *Edge, Dara135 000 265 000 145 000 100 000 135 000 250 000 108 000 85 000 Lomotey, Nablissa115 000 180 000 115 000 130 000 125 000 230 000 100 000 60 000 McGuire, Kate100 000 195 000 135 000 90 000 110 000 195 000 88 000 75 000 Meeks, Ahj100 000 170 000 115 000 90 000 105 000 170 000 84 000 65 000 Sanjurjo, Amy115 000 210 000 115 000 130 000 105 000 230 000 84 000 75 000 Staple, Shanakaye75 000 150 000 105 000 85 000 100 000 155 000 80 000 75 000

14. POWER PULLSQUATFRONT SQUATPUSH PRESSBENCHPRESS INCLINESHOULDER PRESS MAX CHART MAXWU WSMAXWU WSMAXWU WSMAXWU WSMAXWU WSMAXWU WSMAXWSMAXWSMAXWU WS NAME 0.0% A. Greg150 000 310 000 217.5 000 105 000 235 000 000 165 000 85 000 *F. Jamal150 000 330 000 247.5 000 105 000 210 000 000 157.5 000 85 000 L. Zach135 000 225 000 168.8 000 105 000 185 000 000 138.8 000 85 000 *W. Jordan240 000 345 000 258.8 000 115 000 235 000 000 176.3 000 95 000 000 000 000 000 000 000 000000 000 000 000 000 000 000 000 000 000 000 000 000 000 000 000000 000 000 000 000 000 000 000 000 000 000 000 000 000 000 000 000 000 000 000 000 000 000 000000 000 000 000 000 000 000 000 000 POWER PULLSQUATFRONT SQUATPUSH PRESSBENCH PRESS INCLINESHOULDER PRESS B. Meghan100 000 145 000 108.8 000 80 000 100 000 000 80 000 65 000 D. Shavonne100 000 155 000 116.3 000 80 000 95 000 000 76 000 65 000 D. Jess95 000 145 000 101.3 000 90 000 95 000 000 76 000 75 000 *D. Chantelle110 000 195 000 135 000 85 000 95 000 000 76 000 70 000 H. Olivia85 000 160 000 120 000 80 000 85 000 000 68 000 65 000 H. Erin105 000 220 000 153.8 000 90 000 105 000 000 88 000 75 000 M. Tyler95 000 225 000 150 000 80 000 000 000 64 000 65 000 M. Jeanan60 000 145 000 105 000 80 000 85 000 000 68 000 65 000 P. Aneta110 000 180 000 135 000 95 000 115 000 000 92 000 80 000 *S. Alessandra85 000 170 000 120 000 80 000 115 000 000 92 000 65 000 *S. Ronea100 000 170 000 120 000 95 000 105 000 000 84 000 80 000 S. Shanakaye100 000 155 000 116.3 000 105 000 100 000 000 80 000 000

15. 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 495470457445433420408396383371358346334321309297284272259247 490465453441428416404392379367355343330318306294281269257245 485460448436424412400388375363351339327315303291278266254242 480456444432420408396384372360348336324312300288276264252240 475451439427415403391380368356344332320308296285273261249237 470446434423411399387376364352340329317305293282270258246235 465441430418406395383372360348337325313302290279267255244232 460437425414402391379368356345333322310299287276264253241230 455432420409398386375364352341329318307295284273261250238227 450427416405393382371360348337326315303292281270258247236225 445422411400389378367356344333322311300289278267255244233222 440418407396385374363352341330319308297286275264253242231220 435413402391380369358348337326315304293282271261250239228217 430408397387376365354344333322311301290279268258247236255215 425403393382371361350340329318308297286276265255244233223212 420399388378367357346336325315304294283273262252241231220210 415394383373363352342332321311300290280269259249238228217207 410389379369358348338328317307297287276266256246235225215205 405384374364354344334324313303293283273263253243232222212202 400380370360350340330320310300290280270260250240230220210200 395375365355345335325315306296286276266256246237227217207197 390370360350341331321312302292282273263253243234224214204195 385365356346336327317308298288279269259250240231221211202192 380361351342332323313304294285275266256247237228218209199190 375356346337328318309300290281271262253243234225215206196187 370351342333323314305296286277268259249240231222212203194185 365346337328319310301292282273264255246237228219209200191182 360342333324315306297288279270261252243234225216207198189180 355337328319310301292284275266257248239230221231204195186177 350332323315306297288280271262253245236227218210201192183175 345327319310301293284276267258250241232224215207198189181172 340323314306297289280272263255246238229221212204195187178170 335318309301293284276268259251242234226217209201192184175167 330313305297288280272264255247239231222214206198189181173165 325308300292284276268260251243235227219211203195186178170162 320304296288280272264256248240232224216208200192184176168160 315299291283275267259255244236228220212204196189181173165157 310294286279271263255248240232224217209201193186178170162155 305289282274266259251244236228221213205198190183175167160152 300285277270262255247240232225217210202195187180172165157150

16. 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

17. 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