STRENTH PROGRAMS

Glycogen depletion circular A/B/C Jan & Feb
NAME:
Warm up
Running action, lateral twist, good morning, squat
Or
Speed ladder
Program a program b program c
400 m sprint Time Time Time 400m sprint Time Time Time 400m sprint Time Time Time
Bench press 20 20 20 Dead lift 10 10 10 Bench press 20 20 20
Chin up 6 6 6 Chin up 6 6 6 Chin up 6 6 6
Squat jump with 10 kg 15 15 15 Squat 15 15 15 Squat jump with 10 kg 15 15 15
Cris cross 50 50 50 Push up 20 20 20 Cries cross 50 50 50
400m sprint Time Time Time 400m sprint Time Time Time 400m sprint time time time
Lunge (each leg) 15 15 15 Lunge (each leg) 15 15 15 Lunge (each leg) 15 15 15
Back extension on bench 15 15 15 Back extension on
bench 15 15 15 Back extension on bench 15 15 15
Dip on bench 10 10 10 Dip on bench 10 10 10 Dip on bench 10 10 10
Green press 10 10 10 Green press 10 10 10 Green press 10 10 10
Ab curl 30 30 30 Ab curl 30 30 30 Ab curl 30 30 30
Your felling : easy/ ok /hard [program for the two month]
[3] Weight program for the month of March
Name:
Warm up: Running action, lateral twist, good morning, squat
Practice no 1(one)
Squat Bench press Chin up Green press dips Step up on bench Abs curl
10 10 10 10 10 10 10 10 10 10 10 12 12 12 Max max max 20 20 20 Ded bug 20
Plank 3 way
Back hyper 15[2 sets

Practice no [2]
Dead lift Incline bench dumbbell Pullover dumbbell Power shrug Lunge each leg Bent over row Abs curl
10 10 10 10 10 10 10 10 10 10 10 10 10 10 12 12 12 10 10 10 Hand &knees 20
Rissian twist 20
Bridge[5sec]* 10, 2*sets

Practice no [3]
squat Bench press Chin up Green press dips Step up on bench Abs curl
10 10 10 10 10 10 10 10 10 10 10 12 12 12 Max max max 20 20 20 Ded bug 20
Plank 3 way
Back hyper 15[2 sets


[4 -5 ]Weight program for the month of April & May

Name:
Warm up: Running action, lateral twist, good morning, squat
Practice no 1(one)
Squat Bench press Chin up Green press dips Step up on bench Abs curl
9 9 9 9 9 9 9 9 9 9 10 10 10 12 12 12 Max max max 25 25 25 Dead bug 20
Plank 3 way
Back hyper 15[2 sets

Practice no [2]
Dead lift Incline bench dumbbell Pullover dumbbell Power shrug Lunge each leg Bent over row Abs curl
10 10 10 10 10 10 10 10 10 10 10 10 10 10 12 12 12 10 10 10 Hand &knees 20
Rissian twist 20
Bridge[5sec]* 10, 2*sets

Practice no [3]
Squat Bench press Chin up Green press dips Step up on bench Abs curl
9 9 9 9 9 9 9 9 1 0 10 10 12 12 12 Max max max 25 25 25 Ded bug 20
Plank 3 way
Back hyper 15[2 sets

[6 ]Weight program for the month of June
Name:
Warm up: Running action, lateral twist, good morning, squat
Practice no 1(one)
Squat Bench press Hang pulls Green prees Lunge with twist Dips Chin up with 5 kg Abs
8 8 8 8 8 8 8 8 10 10 10 12 12 12 Max max max Max max max

Max max max Supperman *20
Hip-ups(off elbow)*20
Both leg up &
Down

Practice no [2]
Dead lift Step up on bench Bent over rows Back hyper weight Green press Bent over row Bicep press Abs
10 10 10 10 15 15 15 10 10 10 15 15 15 12 12 12 10 10 10 12 12 12 V-sit( weight above head)
Hangs (knees at 90-d)*10
Bum up (of elbows ) 20*2 sets

Practice no[3]
Squat Bench press Hang pulls Lunge with twist Dips Chin up
5 kg Abs curl
8 8 8 8 8 8 8 8 10 10 10 12 12 12 Max max max Max max max Supperman *20
Hip-ups(off elbow)*20
Both leg up &
Down

[7 ]Weight program for the month of July
Name:
Warm up: Running action, lateral twist, good morning, squat
Practice no 1(one)
Squat Bench press Hang pulls Green prees Lunge with twist Dips Chin up with 5 kg Abs
6 6 6 6 6 6 6 6 10 10 10 12 12 12 Max max max Max max max

Max max max Supperman *20
Hip-ups(off elbow)*20
Both leg up &
Down

Practice no [2]
Dead lift Step up on bench Bent over rows Back hyper weight Green press Bent over row Bicep press Abs
8 8 8 8 15 15 15 10 10 10 15 15 15 12 12 12 10 10 10 12 12 12 V-sit( weight above head)
Hangs (knees at 90-d)*10
Bum up (of elbows ) 20*2 sets

Practice no 3
Squat Bench press Hang pulls Lunge with twist Dips Chin up
5 kg Abs curl
6 6 6 6 6 6 6 6 10 10 10 12 12 12 Max max max Max max max Supperman *20
Hip-ups(off elbow)*20
Both leg up &
Down

[8 ]Weight program for the month of August
Name:
Warm up: Running action, lateral twist, good morning, squat
Practice no 1(one)
Squat Bench press Hang pulls Green press Lunge with twist Dips Chin up with 5 kg Abs
6 6 6 6 6 6 6 6 10 10 10 12 12 12 Max max max Max max max

Max max max Supperman *20
Hip-ups(off elbow)*20
Both leg up &
Down

Practice no [2]
Dead lift Step up on bench Bent over rows Back hyper weight Green press Bicep press Abs
8 8 8 8 15 15 15 10 10 10 15 15 15 12 12 12 12 12 12 V-sit( weight above head)
Hangs (knees at 90-d)*10
Bum up (of elbows ) 20*2 sets

Practice no [3]
Squat Bench press Hang pulls Lunge with twist Dips Chin up
5 kg Abs curl
6 6 6 6 6 6 6 6 10 10 10 12 12 12 Max max max Max max max Supperman *20
Hip-ups(off elbow)*20
Both leg up &
Down


U- 13,15 HOME STRENTH PROGRAM

 Program to be performed 3-4 days per week.
 2-3 sets of 15-25 repetition.
 Perform all the exercises in a control fashion with good technique.


Lower body (legs)
Squat:


 Feet shoulder wide apart, toes slightly out.
 Keep your chest up and back straight throughout the squat.
 Weight through the heels.


Lunges:



 Set the abdominals.
 Circle the foot up and over the opposites knees (use your hamstring).
 Lunge forward.
 The front knees must not travel past the toes.
 Push back with effort to the starting point.





Bench step-ups:



 Find a bench approx knee height.
 Step up and step down maintain the good posture.


Note: Once you are able to perform 3 sets* 25 reps-then you must add some extra resistance. Student will do without weight. They should the technique only. Very careful about the age.



[ Hold a big bag of rice or two battle of water ]


Upper body: [shoulder, chest, arms]
Push-ups
 Hand and shoulder width apart
Dips
 Off a bench or chair

Chin-ups

 If it is possible you can use tree

Note : once you are able to perform 3 sets* 25 raps. Push you can make them harder by placing your feet up one bench / chair.
Scapular stability:

 Arms straight, tamps to the sky.
 Make the letter ‘[ Y ].
 Make the letter [ T ].





Abdominals and back


 Bridging : Knees and shoulder apart, before lifting-roll hips under.
 Hands and knees: slowly rise your opposite arms [only to body height ]
 Back hyper: lie down on the bench and your body slowly down and up to level of the hip.