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) piper.ccsu.edu

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

CORE: 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

Blue Devil Sports Track & Field Week 1 December 19th Exercisew/up Work setSets Core/stability work 5 minute circuit DB Push Press % %3 Standing Broad Jump 13 Back Squat % %3 DB Bench Press % %3 Seated RowW: M: Split SquatW: 95 M: 1355ea2 December 21st Exercisew/up Work setSets Core/stability work 5 minute circuit Clean % %3 Leg Press % %3 Shoulder Press % %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 % %3 Front Squat % %3 Incline Press % %3 DB Bent RowW: M: Physio Ball Hamstring Curl 102 Step UpsW: 95 M: 1355ea2

Blue Devil Sports Track & Field Week 2 December 26th Exercisew/up Work setSets Core/stability work 5 minute circuit Push Press %5 - 75%3 Vertical Jump 13 Front Squat %5 - 75%3 Bench Press %5 - 75%3 Bent RowW: 65 M: Forward LungeW: 100 M: 1405ea2 December 28th Exercisew/up Work setSets Core/stability work 5 minute circuit One Arm DB Clean %5 - 75%3 Back Squat %5 - 75%3 DB Shoulder Press %5 - 75%3 Lat PulldownW: M: 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 - 75%3 Leg Press %5 - 75%3 DB Incline Press %5 - 75%3 Seated RowW: M: One Leg Physio Ball Hamstring Curl 10ea2 DB Split SquatW: M: ea2

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)

CLEANSQUATFRONT SQUAT/BOXPUSH PRESSBENCHDEADLIFTINCLINESHOULER MAX CHART MAXWU WSMAXWU WSMAXWU WSMAXWU WSMAXWU WSMAXWU WSMAXWU WSMAXWU WS NAME 0.0% Berube, Matt Boles, Elijah Boyd-Carter, Keith *Budd, Ryan Hopper, Dan Lewis, Harry Lindblom, Nick Radden, Aaron *Savvidou, Chris Trifone, Nick Allien, Shamone Dombroski, Rachel *Edge, Dara Lomotey, Nablissa McGuire, Kate Meeks, Ahj Sanjurjo, Amy Staple, Shanakaye

POWER PULLSQUATFRONT SQUATPUSH PRESSBENCHPRESS INCLINESHOULDER PRESS MAX CHART MAXWU WSMAXWU WSMAXWU WSMAXWU WSMAXWU WSMAXWU WSMAXWSMAXWSMAXWU WS NAME 0.0% A. Greg *F. Jamal L. Zach *W. Jordan POWER PULLSQUATFRONT SQUATPUSH PRESSBENCH PRESS INCLINESHOULDER PRESS B. Meghan D. Shavonne D. Jess *D. Chantelle H. Olivia H. Erin M. Tyler M. Jeanan P. Aneta *S. Alessandra *S. Ronea S. Shanakaye

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

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

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 BODY WEIGHT CHART 1/4 BW 1/3 BW 1/2 BW 2/3 BW 3/4 BW