UW-LA CROSSE
Women's Throwers Strength and Conditioning
Be sure to check out our exercise videos section for help on lifts you're not familiar with!
|
TRAINING PHASE |
DESCRIPTION |
| 1.) Weeks 1 & 2 November 5th - November 16th | Shaking the "rust" off and for the freshman learning how to crawl before we can walk |
| 2.) Weeks 3 & 4 November 19th - November 30th | The rust is off lets get stronger.... try to get as much in over the thanksgiving weekend! |
| 3.) Weeks 5 & 6 December 3rd - December 14th | High Intensity |
| 4.) Week 7 December 17th - December 22nd | Unloading and easy week... if you need a supplemental exercise e-mail or call me |
| 5.) Weeks 8 & 9 December 24th - January 4th | High Volume and Higher Intensity... just like last week if you have questions get in touch with me |
| Welcome back the second week... UW-Eau Clair 1/18 | |
| 7.) Weeks 12 & 13 January 21st - February 1st | Killing weights and taking names UW-Stout, St. Mary's |
| 8.) Weeks 14,15 February 4th - February 15th | Wartburg Select |
| 9.) Weeks 16,17 February 18th - February 29th | Whitewater, La Crosse, Madison |
| 10.) Weeks 18,19 March 3rd - March 14th *** See Coach Schultz*** | Conference , Last Chance Meet, Nationals |
| 11.) Week 20 March 24th - March 28th | Higher Volume Lower Loads |
| 12.) Week 21,22 March 31st - April 11th | Low Volume High Loads... you are going to hate me this week! Wartburg |
| 13.) Weeks 23,24 April 14th - April 25th | Getting after it for two weeks till conference. |
| 14.) Weeks 1,2,3 June 9th - June 27 | Three week program, burn fat and do something different, get in shape for summer! |
| 15.) Weeks 4,5 June 30th - July 11th | German Body Composition Circuits |
* Ensure that before each lifting or conditioning session you perform the dynamic warm-up, as described below. So, in reality you should be performing this warm-up at least four days per week.
DYNAMIC WARM-UP:
1. Perform 10 reps of each followed by 50m acceleration & 50m walk (This segment should last approximately 10 minutes):
** DRINK WATER **
2. Perform 2 to 3 dynamic exercises from the Lateral 1 or Lateral 2 warm-up protocols
3. A & B Marches & Skips - Perform 2 to 3 reps of 20 to 30 yards for each
4. If just performing the warm-up, be sure to end with 4 or 5 build-up runs of 40 to 50 yards
** DRINK WATER **
Links to Resources:
Hip Stability Circuit and Hurdle Mobility Movements - Scroll to bottom and look through the hurdle videos...you should be doing these as part of your hip work!
Tina, Christy, Amy, Amanda, Taylor
All workouts created by Kevin Schultz CSCS
Questions? e-mail Kevin Schultz at schultz.kevi@students.uwlax.edu