Strength Program

Roll of the dice 2.Gender  Odd # = male Even # = female 4.Sport  1= football, 2= basketball, 3 = baseball, 4 = tennis 5 = soccer, 6 = swimming 6.Level of athlete 2 rolls.  Beginner = #1 OR 2, Intermediate = # 3 OR 4, advanced = # 5 OR 6  Endurance = 1, Hypertrophy = 2 OR 3, Strength = 4 OR 5 Power = 6 7.Sports Season  In-Season = 1 OR 3, Off-Season = 2 OR 5, Pre-Season = 4 OR 6

SundayMonday Days must match step 9 TuesdayWednesdayThursdayFridaySaturday Exercise must match level /goal/season of athlete See next slide

To fill out #1 in your Calendar: Exercise order technique: – Roll the dice – Depending on your athletes #,6 & 7 (from front) write the exercise technique on the day – You will need example lifts for each, sets,reps,rest (use charts!) 1.Power, other core, assistance exercises 2.Upper/lower 3.Push/pull 4.Supersets 5.Compound sets 6.Roll again