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Jason Jones has provided the website with a weight program for Souths Players to work on in the off season.
Day 1:
Monday
Chest/Shoulders/Biceps |
Incline D/Bell bench press (45 degree)
6,6,6.. – 2:1:2
Flat B/Bell Bench Press
6,6,6.. – 2:1:2
Smith Machine Bench Press Throw.
6,6,6.. – 2:1:2.
Seated Smith Machine Press (front)
6,6,6.. – 3:1:2
Seated Smith Machine Press Throw (front)
6,6,6.. – 2:1:2
Rotater Cuff flys
30 secs front, 30 secs down, 30 secs side. x 3 – 2:2:2
Standing B/Bell Curl
6,6,6.. 2:1:2
Pulley Cable one arm Bicep curl
4 x 10 5:1:3.
Hanging leg raises
4 x 15 -2:1:2. |
Day 2:
Tuesday |
Rest day on weights.
40 min steady jog. BPM 130-140BPM |
Day 3:
Wednesday
UpperBack/Triceps/Core |
PowerClean
8,8,8,6. – 1:2:1
Clean – (Flicks)
15,15,15,15 – 1:1:1
Power B/Bell upright row (Narrow grip, 40%)
6,6,6,6 – 2:1:2.
Chins (Front – Wide)
5 x failure. – 2:1:2
Close grip Bench Press
100 reps. 5:2:5
D/Bell Extension behind head.
4 x 8 (80%) – 2:1:1
Bridges
4 x 2min., 30 secs recovery
4 x 50 crunches |
Day 4:
Thursday |
Rest day on weights.
Hill Sprints
5 x 50 m @ 1 min recovery
5 x 20 m @ 1 min recovery
1 leg squats, 30 secs each leg @ 30 sec recovery. 5 each leg. |
Day 5:
Friday
Lower back, Legs |
Chins (close reverse grip)
4 x 8 -2:1:2
Romanian Dead Lift
15, 6,6,6,6 .1:1:2
Bent over B/Bell row (reverse grip.)
8.8.6,6. – 1:1:5.
Full Squat – feet pointing out.
8,8,8,6. 5:2:5
Jump Squat Smith Machine
5 sets 8 – 5:2:1.
Jump Squats – 50 secs on, 10 secs off –12 mins.
Knee touch sit ups
4 x 20. |
Day 6:
Saturday |
40 Minute Steep hill walk (Mt Cootha Track??) |
Day 7:
Sunday |
Rest Day |
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1:1:2. -= this indicates the tempo of the exercise. 1is negative phase, 1 is holding phase, 2 is positive phase.
Depending on when you play, one day on the weekend should be a 30 min very slow recovery jog. |
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