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| Weeks 1 - 6 | Circuit Weight Training (CWT) |
| Weeks 7 until start of intramurals | Multiple Set Training (strength training) |
| Intramurals until start of tryouts | Circuit Weight Training (CWT) |
| Circuit Weight Training (CWT): | Perform one set of each exercise in the circuit, one after the other, until all of the exercises have been completed. One time through equals one circuit. All sets should be performed doing 10-12 repetitions. |
| Multiple Set Training (strength training): | Complete all sets of one exercise before moving to the next. DO NOT change the weight between sets. Select a weight that you can perform the correct amount of reps on your first set. If you cannot perform the correct amount of reps on your first set, the weight is TOO HEAVY! You only increase the weight after you are able to perform all of the reps in all of your sets. |
| Program Guidelines: |
* Always stretch before and after lifting. |
| * Always lift with a partner. | |
| * Perform the specialty series (shoulder/abs) at the end of the lifting workout. |
SPECIALTY SERIES (shoulders/abs)
| Shoulders/Rotator Cuff (10-20) reps | Abdominals |
| Forward Raises | Knees Up (10) |
| Lateral Raises | Seated Leg Tucks (10) |
| Fly | V-Ups (10) |
| Reverse Fly | Crunches (10) |
| Internal Rotation | Bicycle (20) |
| External Rotation | Lateral Crunch (20) |
| Empty Can | Side to Side (20) |
| Upward Rotation | |
| Shoulder Extension | |
| Scarecrow |
CIRCUIT WEIGHT TRAINING PROGRAM (CWT) - First 6 Weeks
| Week 1: | 1 Circuit and 1 Set Specialty Series |
| Day 1 (Monday): | DB Step Ups, DB Bench Press, DB Squats, DB Rows, Standing Calf Raises, DB Shrugs, DB Tricep Kickbacks, DB Bicep Curls, DB Wrist Curls, Reverse DB Wrist Curls |
| Day 2 (Thursday): | One Leg DB Squat, DB Incline Bench Press, DB Lunges, DB Rows, Standing Calf Raises, DB Shrugs, DB Skull Crushers, DB Hammer Curls, Wrist Roller |
| Weeks 2-4: | Increase to 2 Circuits (same exercises). Continue 1 Set Specialty Series |
| Weeks 5 and 6: | 3 Circuits and 2 Sets Specialty Series |
| Day 1 (Monday): | DB Step Ups, DB Bench Press, Overhand Lat Pulldown, DB Squat, Standing Calf Raises, DB Shrug, Cable Lat Row, Tricep Pushdown, EZ Bar Curls, DB Wrist Curls, Reverse, DB Wrist Curls |
| Day 2 (Thursday): | One Leg DB Squat, DB Incline Bench Press, Underhand Lat Pulldown, DB Lunge, Standing Calf Raises, DB Shrug, DB Row, EZ Bar Skull Crushers, DB Hammer Curls, Wrist Roller |
MULTIPLE SET TRAINING (Strength Training) - Week 7 to Intramurals
Day 1 (Monday)
| Exercise | Weeks 7-10 | Weeks 11-13 | Weeks 14-16 |
| Bench Press or DB Bench Press | 3 x 10 | 3 x 8 | 3 x 6 |
| DB Fly | 2 x 10 | 2 x 8 | 2 x 8 |
| Close Grip Bench Press | 3 x 10 | 3 x 8 | 3 x 6 |
| Shrug or DB Shrug | 3 x 10 | 3 x 8 | 3 x 6 |
| Squat or Leg Press | 3 x 10 | 3 x 8 | 3 x 6 |
| Calf Raises | 2 x 10 | 2 x 8 | 2 x 8 |
| Overhand Lat Pulldown | 3 x 10 | 3 x 8 | 3 x 6 |
| Cable Rows | 2 x 10 | 2 x 8 | 2 x 8 |
| EZ Bar Curls | 3 x 10 | 3 x 8 | 3 x 6 |
| Wrist & Reverse Wrist Curls | 2 x 10 | 2 x 8 | 2 x 8 |
| Shoulder Series & Abs (100) | 2 sets | 2 sets | 2 sets |
Day 2 (Thursday)
| Incline Bench Press or DB | 3 x 10 | 3 x 8 | 3 x 6 |
| Incline DB Fly | 2 x 10 | 2 x 8 | 2 x 8 |
| Tricep Pushdowns | 3 x 10 | 3 x 8 | 3 x 6 |
| Shrug or DB Shrug | 3 x 10 | 3 x 8 | 3 x 6 |
| Lunges or Step Ups | 3 x 10 | 3 x 8 | 3 x 6 |
| Calf Raises | 2 x 10 | 2 x 8 | 2 x 8 |
| Underhand Pulldowns | 3 x 10 | 3 x 8 | 3 x 6 |
| DB Rows | 2 x 10 | 2 x 8 | 2 x 8 |
| DB Curls | 3 x 10 | 3 x 8 | 3 x 8 |
| Wrist Roller | 2 sets | 2 sets | 2 sets |
| Shoulder Series & Abs (100) | 2 sets | 2 sets | 2 sets |
