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 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 in the spring we will be testing the following in the weight room: Block Jump, Approach Jump. In addition, we will also be testing the 300 Yard Shuttle. I expect improvements on each test and nothing less, NO EXCUSES. 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 Split 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 Volleyball Week 1 December 26th OrderExercisew/up Work setSets Core/stability work 5 minute circuit 1aPower Pull5 - 55%3 - 75%6 - 85%3 1bStanding Broad Jump 13 2Front Squat 5 - 60%12 - 70%3 3RDL 6 - 95 lbs3 4Forward Lunge 12 - bar2 5Bar Shrugs (see video on website) 10 - bar2 December 28th OrderExercisew/up Work setSets Core/stability work 5 minute circuit 1One Arm DB Push Press5 - 55%3 - 75%6ea - 85%3 2aPush Ups circuit until all total reps are completed. 25 2bInverted Row25 2cIncline Letters T-Y-A8ea 3aDB Front Raise 12 - 10-17.5 lbs2 3bHammer Curls 12 - 10-20 lbs2 December 30th OrderExercisew/up Work setSets Core Stability work 5 minute circuit 1aOne Arm DB Clean 4 - 65%5 - 77.5%3 1bTuck Jumps 53 2aBack Squat 4 - 65%5 - 77.5%3 2bOne Arm DB Bench Press 4 - 65%5 - 77.5%3 3Pull Up Holds :20 hold3 4aPhysio Ball Leg Curl 102 4bSide Lunge 10ea - bw2

9. Blue Devil Sports Volleyball Week 2 January 2nd Exercisew/up Work setSets Jump Shrug5 - 57.5%3 - 77.5%5 - 87.5%3 Back Squat 5 - 65%10 - 75%3 Good Morning 10 - bar3 Step Ups 10ea - 65 lbs3 Internal / External Rotation 10ea3 January 4th Exercisew/up Work setSets Push Press5 - 57.5%3 - 77.5%5 - 87.5%3 Bench Press 5 - 65%10 - 75%3 One Arm DB Bent Row 10ea - 25-50 lbs3 Letters W 15 - 2.5 lbs3 Bar Shrugs (:10 hold at top) 10 - bar2 January 6th Exercisew/up Work setSets Clean 4 - 65%5 - 77.5%3 Front Squat 5 - 65%5 - 77.5%3 DB Floor Press (bench weight) 5 - 65%5 - 77.5%3 DB Pullover 10 - 15-30 lbs3 Snatch Grip RDL 10 - 65-85 lbs2 Split Squat 10ea - 65 lbs2

10. Blue Devil Sports Volleyball Week 1 January 9th OrderExercisew/up Work setSets Core/stability work 5 minute circuit 1aPower Pull4 - 55%2 - 75%4 - 90%3 1bStanding Broad Jump 13 2Front Squat 5 - 65%8 - 80%3 3RDL 8 - 95 lbs3 4Forward Lunge 8ea - 65 lbs3 5Bar Shrugs (see video on website) 10 - bar2 January 11th OrderExercisew/up Work setSets Core/stability work 5 minute circuit 1One Arm DB Push Press4 - 55%2 - 75%4 - 90%3 2aPush Ups circuit until all total reps are completed. 30 2bInverted Row30 2cIncline Letters T-Y-A5ea 3aDB Front Raise 8 - 10-20 lbs2 3bHammer Curls 8 - 10-35 lbs2 January 13th OrderExercisew/up Work setSets Core Stability work 5 minute circuit 1aOne Arm DB Clean 5 - 65%4 - 80%3 1bTuck Jumps 33 2aBack Squat 5 - 65%4 - 82.5%3 2bOne Arm DB Bench Press 5 - 65%4ea - 82.5%3 3Pull Up Holds :25 hold3 4aPhysio Ball Leg Curl 82 4bSide Lunge 8ea - bar2

12. DATE MONDAYWEDNESDAYFRIDAY FARTLEK WORKAGILITY & PLYOMETRICSSHUTTLE WORK 12/26-12-30 NUMBER OF MINUTES: 12*See agility/plyo sheet. Choose oneNUMBER OF REPS: 2 JOG: :30different agility and jump rope workoutACTIVITY: 300 yard shuttle test SPRINT: :30for each week.REST: 2:30 between reps GOAL TIME: < 1:05 01/2-01/6 NUMBER OF MINUTES: 14*See agility/plyo sheet. Choose oneNUMBER OF REPS: 6 JOG: :30different agility and jump rope workoutACTIVITY: 50 yard shuttles SPRINT: :30for each week.REST: :10 between reps GOAL TIME: :10 01/9-01/13 NUMBER OF MINUTES: 16*See agility/plyo sheet. Choose oneNUMBER OF REPS: 4 JOG: :30different agility and jump rope workoutACTIVITY: 100 yard shuttles SPRINT: :30for each week.REST: :20 between reps GOAL TIME: :20 01/16 NUMBER OF MINUTES: 18*See agility/plyo sheet. Choose oneNUMBER OF REPS: 1 JOG: :25different agility and jump rope workoutACTIVITY: 300 yard shuttle test SPRINT: :30for each week.REST: NA WALK: :05 GOAL TIME: <1:05

13. WORKOUT 1: CIRCUITWORKOUT 2: BW CIRCUITWORKOUT 3: 3 CONE DRILL *SETS: 3 REST: 1:30 *MAX reps in :20, :10 rest inbetween exercises SETS: 10 EACH WAY REST: :20 EXERCISETIME Complete 4 SETS of the circuit CONES ARE SPACED 7.5 YARDS APART Jump Rope: High Knees:30 REST: 1:30 between SETS Push Ups:30 EXERCISETIMEREST1. 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:20:101 Blurpees:30Blurpees:20:10 Jump Rope: Half Twisters:30BW Squat:20:10 Cross Over Jumping Jack:30Blurpees:20:102 3 WORKOUT 4: 5-10-5 PRO AGILITYWORKOUT 5: STAR DRILLWORKOUT 6: ON VB COURT SETS: 20 REST: :15 SETS: 10 REST: :30 *Pyramid Sprints (down & back = 1): 1, 2, 3, 4, 3, 2, 1 BEGIN drill from the *EXERCISEREST 1. Begin drill at cone 1 FOR CONES 1-3 : Sprint to cone, backpedal to * 1 Full Court Sprint in :121:00 2. From cone 1, sprint to cone 2 ex. From *, sprint to cone 1, backpedal 2 Full Court Sprints in :241:15 2. Once at cone 2, sprint to cone 3 back to *. Repeat for cones 2 & 3. 3 Full Court Sprints in :361:00 4. Once at cone 3, sprint and FINSH through CONES 4 & 5 : Shuffle to cone, shuffle back to * 4 Full Court Sprints in :48:50 cone 1 ex. From *, shuffle to cone 4, shuflle back to * 3 Full Court Sprints in :361:00 CONES 6-8 : Backpedal to cone, sprint to * 2 Full Court Sprints in :241:15 CONES are spaced 7 yards apart. ex. From *, backpedal to cone 6, sprint to * 1 Full Court Sprint in :121:00 CONES are spaced 7 yards apart from * start 2 1 2 3 1 4 * 5 3 6 7 8

14. WORKOUT 7: ON VB COURTWORKOUT 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 Full Court Sprints in :24:25 Complete 3 SETS of the circuit SETS: 10 REST: 1:00 bet. SETS 2 Full Court Sprints in :24:25 REST: 1:00 between SETS 4 Full Court Sprints in :48:48 2 4 4 Full Court Sprints in :48:48 EXERCISEREPS 4 Full Court Sprints in :483:00Squat Jumps10 3 4 Full Court Sprints in :483:00Cycled Split Squat Jumps10ea 2 Full Court Sprints in :241:30Forward Lunge + Plate Twist5ea 1 5 2 Full Court Sprints in :241:30Back Squat w/ Plate30 Seated Punch6 REP 1REP 2 WORKOUT 10: POOL (3) Back Squat + Plate Punch30 1 to 2: Bear Crawl 1 to 2: Side Shuffle 1. PLYOMETRIC CIRCUIT x3 SETS Overhead Backward Lunge5ea 2 to 3: Sprint EXERCISETIME Side Lunge8ea 3 to 4: Back Pedal 3 to 4: Crossover Run Block Jumps:30Rocky Twist20 4 to 5: Bear Crawl 4 to 5: Side Shuffle One Leg Later Jumps:30One Leg RDL + Shoulder Press10ea One Leg Jumps:30 REP 3 Scissor Jump:30 1 to 2: Back Pedal Lateral Jumps:30 2 to 3: Sprint 3 to 4: Back Pedal 2. TREADING WATER 4 to 5: Sprint EXERCISEREST 3 x :30 treading water:30 5 x :45 treading water:15 3. CONTINUOUS LAPS: 5 min.

15. 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

17. 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)

19. CLEANSQUATDEADLIFTPUSH PRESSBENCHDEADLIFTINCLINEB ROW SHOULD ER FLOOR MAX CHART MAXWU WSMAXWU WSMAXWU WSMAXWU WSMAXWU WSMAXWU WSMAXWSMAXWSMAXWSMAXWS NAME 0.0% DeLacey, S0 000 190 000 0 000 0 000 125 000 310 000 90 0 140 0 65 0 35 0 Gasser, D145 000 215 000 170 000 130 000 125 000 295 000 90 0 130 0 65 0 35 0 Cochran, E0 000 210 000 165 000 85 000 0 000 290 000 0 0 120 0 45 0 35 0 King, B145 000 260 000 190 000 95 000 110 000 385 000 75 0 125 0 65 0 35 0 Rademacher, J120 000 190 000 330 000 95 000 100 000 355 000 70 0 125 0 65 0 30 0 Ashley, A100 000 175 000 135 000 75 000 90 000 395 000 65 0 140 0 65 0 25 0 Bielert, K100 000 165 000 135 000 75 000 000 265 000 55 0 140 0 65 0 25 0 Waddill, J 000 175 000 0 000 0 000 0 000 0 000 0 0 0 0 65 0 15 0 Porter, A.R. 000 170 000 0 000 0 000 0 000 0 000 0 0 0 0 0 15 0 Schumacher, B 000 170 000 0 000 0 000 0 000 0 000 0 0 0 0 0 15 0 Le Maitre, E 000 210 000 0 000 0 000 0 000 0 000 0 0 0 0 0 15 0 000 0 000 0 000 0 000 0 000 0 000 0 0 0 0 0 0 0 000 000 0 000 000 000 000 0 0 0 0 0

20. 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

21. 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