Christmas Break Strength training

Christmas break Strength training

Hey guys here is the strength training for you guys on Christmas break that have access to a gym. I have also attached links for YouTube video's if you have questions about any of the movements. This is for 2 days a week so you can still do running workouts coupled with this. Let me know if you guys have any questions.

Davis Track and Field Christmas break Strength & Conditioning

Day 1

1.) Back Squats https://www.youtube.com/watch?v=ultWZbUMPL8

    4x8-12

2.) Shoulder press DB or Barbell https://www.youtube.com/watch?v=5yWaNOvgFCM

    4x8-10

3.) Pushups

    3x max effort

3b.) Bulgarian split squat https://www.youtube.com/watch?v=-FATUF39KNo

    3x10-12 (each leg) 

4.) Single leg DB RDL https://www.youtube.com/watch?v=-B7v7IAtPso

    3x10 (each leg) 

4b.) DB/KB Single arm Suitcase Deadlifts https://www.youtube.com/watch?v=FSAhSuPEfPU

    3x12 (each side) 

5.) Plank Hold https://www.youtube.com/watch?v=sZxrs3C209k

    accumulate 5:00 in as few break as possible

Day 2

1.) Deadlift https://www.youtube.com/watch?v=1ZXobu7JvvE

    5x6-8

2.) Pull-ups

    4xmax effort rest 2-3min between sets

3.) Single arm DB Row https://www.youtube.com/watch?v=xl1YiqQY2vA

    4x8-10 (each arm) 

3b.) KB Swings https://www.youtube.com/watch?v=mKDIuUbH94Q

    4x15-20

4.) Good Mornings (Banded or with Barbell) https://www.youtube.com/watch?v=YA-h3n9L4YU

    3x10-12

4b.) DB Glute bridge https://www.youtube.com/watch?v=JpDDoINkrog

    3x15

5.) Situps

    accumulate 200 situps in as big sets as possible

Day 3

1.) Back Squats 

    4x12-15 *Try and do the same weight as last week, with more reps. 

2.) Shoulder press DB or Barbell

    4x6-8 *Heavier then last week. 

3.) DB Bench Press

    3x12-15

3b.) KB or DB Side lunge https://www.youtube.com/watch?v=ktdMS7WBwck

    3x10-12 (each leg) 

4.) Walking RDL's https://www.youtube.com/watch?v=4tVbQPVzdIc

    3x10 (each leg) 

4b.) DB/KB Suitcase Deadlifts 

    3x15

5.) Wall Sit

    accumulate 5:00 in as few break as possible

Day 4

1.) Deadlift

    5x8-10 *Same weight as last week, but with more reps

2.) Pull-ups

    4xmax effort rest 2-3min between sets

3.) Bent over Barbell Row https://www.youtube.com/watch?v=VKFeB7ST830

    4x10-12

3b.) KB Swings

    4x10-15 *Heavier then last week. 

4.) Good Mornings (Banded or with Barbell) 

    3x10-12

4b.) DB Glute bridge

    3x15

5.) Crunches

    Accumulate 300 in as big sets as possible. 

Soft Lockdown Workouts for home.

 Hey guys here are some more home workouts to do while we are in a soft closure. If you are able to go to the gym such as Vasa, or have your home gym then do the normal workouts for this week. I will make another post by the end of this week for more gym workouts you can do. For those of you who don't have access to gym equipment these are workouts for you, and you can do the other home workouts that were previously posted. Let me know if you guys have any questions. 

Week 1 12/14/20	Tabata (8 rounds of 20 seconds working 10 seconds rest) of the following movements rest 1:00 between each movement		1.) 300 Air squats 200 Pushups 100 situps *Every time you need to stop and rest perform 5 burpees before starting again.
	1.) pushups
	2.) situps
	3.) mountain climbers
	4.) air squats
	5.) lunges
Week 2 12/21/20	1.) CHAD Find a chair or something you can do step ups on that is about 20" Perform 1000 step ups (500 each leg) as fast as you can		1.) 10 Rounds for time 10 HR pushups 10 Air Squats 10 (each leg) mtn. Climbers
Week 3 12/28/20	1.) Ruck workout Fill your backpack with 20-40# of weight 5 Rounds of 10 hand Release pushups 20 air squats rest 2:00 5 Rounds of 10 Burpees 10 (each leg) lunges		1.) Max effort holds Hold the movements for as long as you can 2:00 rest between movements Wall Sit plank hold on elbows Side plank (each side)  max sit up in 3:00 rest as needed then repeat