Canisius Off- Season Workout

“Champions do not become champions when they win the event, but in the hours, weeks, months, and years they spend preparing for it.”

WTD= Weighted

SL= Single Leg

PB= Physioball

CG= Close Grip

DB= Dumb Bell

DL= Double leg

Take 1-1.5 minutes between each set on weighted exercises. You all should have the weight percentage charts if not get in contact with me and I will email it out again. Weight should go up each week even if % is not indicated. Exercises grouped together denote superset/circuit and should be done as such. Again if there are questions on what this means please contact me. Any workout that you are unclear on is on YOUTUBE!

Workouts should be done every MWF if possible, if not find a 3 day cycle that best works for you

Workout A= Dec 3rd-21st Workout B= Dec 24th- Jan 11th Workout C= Jan 14th-Feb 1st Workout D= Feb 4th- 22nd

On your off days find time to do 30min of cardio, AB work, or a body weight circuit. It is also important to take a day or 2 of rest as well during this workout cycle, so if you are going to workout M-F take the weekend to just relax.

Workout A “It’s easy to make something hard, the hard part is CHOOSING to make it hard.”

Week 1 Week 2 Week 3

Weight Day 1 Weight/sets x reps Weight/sets x reps Weight/sets x reps

10 min warm up and stretch Leg press 60%/ 4x10 75%/ 5x8 85%/ 5x6

PB Leg Curl 3x10 4x10 5x 10 SL GB Hold 3x15 seconds/per side 4x 20 seconds/per side 5x 30 seconds/per side

Step up 3x10/per leg 4x12/per leg 5x10/per leg Lateral Lunge 3x10/per leg 4x12/ per leg 5x10/per leg DL calf raise 3x10 3x15 3x20 Plate crunch 3x10 3x15 3x 20 Dead bug 3x25/per leg 3x 20/ per leg 3x30/per leg Side crunch 3x20/per side 3x20/ per side 3x20/ per side Flutter kicks 3x50/per leg 3x60/per leg 3x50/ per leg

Abs of Death 3x 20/ 40 second hold 3x 25/ 50 second hold 3x 30/ 1min hold

Weight day 2 Weight/sets x reps Weight/sets x reps Weight/sets x reps Stretch SL V up 3x10/side 3x15/side 3x20/side Toe Touch 3x15 3x20 3x30 Oblique V up 3x10/side 3x15/side 3x20/side Reverse Crunch 3x15 3x20 3x30 DB Bench 60%/ 4x10 75%/ 5x 8 85%/ 5x6 DB Row 60%/ 4x10/side 75%/ 5x 8/side 85%/ 5x6/side Push Press 60%/ 4x8 75%/ 4x8 85%/ 5x6 Cleans 60%/ 3x8 75%/ 3x6 85%/ 4x4 Weight Day 3 Weight/sets x reps Weight/sets x reps Weight/sets x reps Stretch Front bridge 3x40 seconds 3x50 seconds 3x1 minute Side Bridge 3x30 seconds 3x40 seconds 3x45 seconds Pavel sit up 3x10 3x12 3x15

Back Squat 60%/ 3x10 75%/ 4x8 85%/ 4x6 Box Jumps 3x8 4x 6 4x4

Deadlift 60%/ 3x10 75% 4x8 85%/ 4x6

Good Mornings 60%/ 3x10 75%/ 4x8 85%/ 4x6

Pull ups 3x15 3x20 3x35

Workout B “Persistence can change failure into EXTRAORDINARY achievement”

WEEK 1 WEEK 2 WEEK 3

Weight day 1 Weight/ Set x Rep Weight/ Set x Rep Weight/ Set x Rep 10 min warm up and stretch

Leg press 70%/ 5x6 80%/ 4x6 90%/ 3x5 WTD split lunge 5x5/leg 5x5/leg 5x5/ leg Back Hyper 4x10 4x10 4x10 Lateral step up 5x6/leg 5x6/leg 5x8/leg SL Calf Raise 3x15/leg 3x15/leg 3x20/leg Straight leg crunch 3x20 3x20 3x20 Hanging leg raise 3x12 3x12 3x12 Inverted rows 3x20 3x20 3x20

Abs of Death 3x25/40 sec hold 3x35/45 sec hold 3x35/1 min hold

Weight day 2 Weight/ Set x Rep Weight/ Set x Rep Weight/ Set x Rep Stretch PB V up 3x16 3x16 3x16 Dead bug 3x10/leg 3x20/leg 3x30/leg Reverse hyper 3x10 3x20 3x25 Leg raise 3x10 3x10 3x10 Good Morning 70%/ 5x8 80%/ 4x 6 90%/ 4x5 DB bench 70%/ 5x8 80%/ 4x 6 90%/ 4x5

DB row 70%/ 4x8/side 80%/ 4x 6/side 90%/ 4x4/side Push press 70%/ 4x8 80%/ 4x6 90%/ 5x5

Pull ups 3x15 4x15 5x15

Front Squat 60%/ 3x10 75% 4x8 85%/ 4x6 Plate front raise 3x10 3x10 3x10 Seal pushups 3x5 3x5 3x5

Weight day 3 Weight/ Set x Rep Weight/ Set x Rep Weight/ Set x Rep Stretch PB crunch 3x10 3x15 3x20 PB Russian twist 3x15/side 3x15/side 3x25/side PB jack knife 3x10 3x10 3x20 PB back hyper 3x10 3x10 3x15 Squat jump 4x10 5x10 5x10 Sumo squat 4x20 5x20 5x20 Split squat 4x10/side 5x10/side 5x10/side Mountain climbers 4x45 seconds 5x45 seconds 5x45 seconds Deadlift 70%/ 4x8 80%/ 5x6 90% 4x5 Cleans 70%/ 4x8 80%/ 5x6 90% 4x5

Workout C “Always make a total effort, even when the odds are against you.”

WEEK 1 WEEK 2 WEEK 3 Weight day 1 Weight/ Set x Rep Weight/ Set x Rep Weight/ Set x Rep 10 min warm up and stretch Back Squat 80%/ 4x6 90%/ 5x3 90%/ 5x3

SL Machine curl 3x10/leg 5x10/leg 5x10/leg WTD calf raises 3x15 5x15 5x15

Deadlift 80%/ 4x6 90%/ 5x3 90%/ 5x3

Leg Extension 3x10 4x12 4x15 Glute Ham Raise 3x10 4x12 4x15

Clean 80%/ 4x6 90%/ 5x3 90%/ 5x3

Push press 80%/ 4x6 90%/ 5x3 90%/ 5x3

Weight day 2 Weight/ Set x Rep Weight/ Set x Rep Weight/ Set x Rep Stretch Bench press 80%/ 4x6 90%/ 5x3 90%/ 5x3

Bent over rows 80%/ 4x6 90%/ 5x3 90%/ 5x3

Plate crunch 3x10 3x10 3x10 Toe touch 3x20 3x25 3x25 Scissors 3x15 3x15 3x15 Front/Side Bridge 3x30/sec each 3x30/sec each 3x30/sec each RDL 80%/ 4x6 90%/ 5x3 90%/ 5x3 Lat pull downs 4x12 3x10 4x5

Arnold press 4x12 3x10 4x5

Weight day 3 Weight/ Set x Rep Weight/ Set x Rep Weight/ Set x Rep Stretch SL V up 3x10/leg 3x12/leg 4x15/leg Hanging knee raise 3x10 3x15 4x20 Good mornings 80%/ 4x6 90%/ 5x3 90%/ 5x3 Front squat 80%/4x5 90%/ 3x5 90%/ 4x5 Box jumps 4x6 3x6 4x6 Push up 3x10 4x8 4x12 Inverted row 3x10 4x8 4x12 Chin up 3x20 3x25 4x20 Burpees 3x10 3x15 4x20

Workout D “I might not be the strongest guy but NO ONE WILL OUTWORK ME”

WEEK 1 WEEK 2 WEEK 3

Weight day 1 Weight/ Set x Rep Weight/ Set x Rep Weight/ Set x Rep

10 min warm up and stretch

Back Squat 90% 5x3 90% 3x3 100% 3x2

Deadlift 90% 5x3 90% 3x3 100% 3x2

Hanging knee raise 3x10 4x12 4x15 Plate crunch 3x12 4x15 4x20

Push press 90% 5x3 90% 3x3 100% 3x2

Clean 90% 5x3 90% 3x3 100% 3x2

WTD Calf raise 3x12 4x15 4x15 Leg curl 3x10 4x12 4x12 Weight day 2 Weight/ Set x Rep Weight/ Set x Rep Weight/ Set x Rep Stretch PB Leg curl 3x10 4x10 4x10 SL Box Squats 3x5/leg 4x5/leg 4x5/leg Toe touch 3x20 4x20 4x20 Good Morning 90% 5x3 90% 3x3 100% 3x2

Bench press 90% 5x3 90% 3x3 100% 3x2

RDL 90% 5x3 90% 3x3 100% 3x2

Bent over rows 3x10 4x8 5x5

Lat pull down 3x10 4x10 5x8

Weight day 3 Weight/ Set x Rep Weight/ Set x Rep Weight/ Set x Rep Stretch

Glute ham raise 3x20 3x25 3x30 Bridges 3x50sec/each one 3x1 min hold/each one 3x1min hold/each

Front Squat 90% 5x3 90% 3x3 100% 3x2 Box Jumps 5x5 3x5 3x5

Push ups 4x15 5x15 5x20 Inverted rows 4x15 5x15 5x20

Chin ups 4x10 4x12 5x10 Burpees 4x15 4x20 5x25

ABS of Death 4x25/45 sec hold 4x30/1min hold 5x35/1min 25sec hold

“Sometimes there is NO next time, NO second chance, NO time out, Sometimes…ITS NOW OR NEVER”