Novice Weights Program
Skyline Crew Yearly Lifting Plan
June: Preparatory Phase (PY %) - 50% - 60% - 3 to 4 sets @ 15+ Reps
Week 1: OFF
Week 2: EVALUATION: MOBILITY TEST – HEIGHT – WEIGHT
Week 3: INTRO TECH – RECOVERY WORK
Week 4: INTRO TECH – RECOVERY WORK
July: Preparatory Phase (PY %) - 50% - 60% - 3 to 4 sets @ 15+ Reps
Week 1: OFF
Week 2: TECH – RECOVERY WORK – MOBILITY
Week 3: TECH – RECOVERY WORK – MOBILITY
Week 4: TECH – RECOVERY WORK – MOBILITY
August: Testing, Stabilization and Strength Phase (CY %) - Circuits/Injury Prevention
Week 1: TECH – RECOVERY WORK – MOBILITY
Week 2: EVALUATION: WATTAGE MAX, SUB MAX STRENGTH TEST, 1’ WATT TEST, MOBILITY TEST
Week 3: 50% - 65% - 3 to 4 sets @ 12 – 15+ Reps
Week 4: 50% - 75% - 3 to 4 sets @ 8 – 15+ Reps
September: Stabilization and strength Phase (CY %) - Hypertrophy/Circuits/Injury Prevention
Week 1: 55% - 70% - 3 to 4 sets @ 8 – 15+ Reps
Week 2: 60% - 70% - 3 to 4 sets @ 8 – 15+ Reps
Week 3: 65% - 70% - 3 to 4 sets @ 8 – 12 Reps
Week 4: 70% - 75% - 3 to 4 sets @ 8 – 12 Reps
October: Stabilization and Strength Phase (CY %) - Hypertrophy/Circuits/Injury Prevention
Week 1: OFF
Week 2: 65% - 75% - 3 to 4 sets @ 8 – 12 Reps
Week 3: 65% - 75% - 3 to 4 sets @ 8 – 12 Reps
Week 4: 65% - 75% - 3 to 4 sets @ 8 – 12 Reps
November: Testing, Strength and Power Phase - Super Sets/Hypertrophy
Week 1: EVALUATION: WATTAGE MAX, SUB MAX STRENGTH TEST, 1’ WATT TEST, MOBILITY TEST
Week 2: 55% - 65% - 3 to 4 sets @ 3 – 15+ Reps
Week 3: 50% - 65 % - 3 to 4 sets @ 3 – 15+ Reps
Week 4: OFF
December: Strength and Power Phase (CY %) - Super Sets/Hypertrophy
Week 1: 65% - 3 to 4 sets @ 3 – 15 Reps
Week 2: 70% - 2 to 3 sets @ 3 – 12 Reps
Week 3: 70% - 75% - 2 to 3 sets @ 8 – 12 Reps
Week 4: OFF
January: Strength and Power Phase (CY %) - Super Sets/Hypertrophy
Week 1: OFF
Week 2: 65% - 2 to 3 sets @ 3 – 12 Reps
Week 3: 70% - 2 to 3 sets @ 3 – 10 Reps
Week 4: 75% - 2 to 3 sets @ 3 – 8 Reps
February: Strength and Power Phase (CY %) - Super Sets/Hypertrophy
Week 1: 80% - 2 to 3 sets @ 3 – 6 Reps
Week 2: 85% - 3 to 4 sets @ 3 – 6 Reps
Week 3: CO-ED - Mid-Winter Break
Week 4: 65% - 70% - 3 to 4 sets @ 10 – 15+ Reps
March: UNLOAD – Volume Change – In-season (CY %) - Circuits/Injury Prevention
Week 1: 50%- 60% - 3 to 4 sets @ 15+ Reps
Week 2: SPRING SEASON STARTS - PLYOMETRICS/BOATHOUSE CIRCUIT
Week 3: 50%- 75% - 2 to 3 sets @ 8 -15+ Reps
Week 4: 50%- 75% - 2 to 3 sets @ 8 -15+ Reps
April: Volume Change – In-season (CY %) - Circuits/Injury Prevention
Week 1: 50%- 75% - 2 to 3 sets @ 8 -15+ Reps
Week 2: 50%- 75% - 2 to 3 sets @ 8 -15+ Reps
Week 3: 50%- 75% - 2 to 3 sets @ 8 -15+ Reps
Week 4: 50%- 75% - 2 to 3 sets @ 8 -15+ Reps
May: Volume Change – In-season (CY %) - Circuits/Injury Prevention
Week 1: 50%- 75% - 2 to 3 sets @ 8 -15+ Reps
Week 2: 50%- 75% - 2 to 3 sets @ 8 -15+ Reps
Week 3: 50%- 75% - 2 to 3 sets @ 8 -15+ Reps
Week 4: OFF
PY % = Previous Year percentages, based off MAX/SUB MAX
CY% = Current Year percentages, based MAX/SUB MAX
Hypertrophy = Focusing on increasing the size and strength of the muscles
3 Lifting sessions per Week e.g. Mon (1), Weds (2), Saturday (3) – Always one non-lifting day between each session
Non-Lifting Elements Per Session
1. Activation Exercises
2. PNF Stretching
3. Saigon Squats
4. Hip Flexor Stretching
Lifts will be linked to each individual video, but the entire playlist of videos can be seen here :
Youtube playlist - Skyline Crew Lifts
Movements and Super Sets
Always start with group 1; depending on group size, you can start with either group 2 or group 3 and then switch.
1st Group
High Pull
· Work on hip explosion (DO NOT REPEAT WHEN YOU SWITCH GROUPS)
Superset – Do first lift, second lift, then rest
· Dumb Bell Chest Press
· Squat (Front Squat) - Leg Press if they can’t squat
· 45 – 60 seconds rest
Superset - Do first lift, second lift, third lift, then rest
· Standing Push Press (SPP) – Power clean if they can’t SPP
· Up Right Row
· Row Variation (dumb bell row, bent over cable row )
· 45 – 60 seconds rest
Notes
Up Right Row works on general shoulder strength
· Hands should be close to bar center
· Using the shoulders you move the bar upwards towards the chin
· Pointing the elbows upwards
2nd Group
High Pull
· Work on hip explosion (DO NOT REPEAT WHEN YOU SWITCH GROUPS)
Superset - Do first lift, second lift, third lift, then rest
· Trap Bar Deadlift
· Squat Jumps
· Inverted Row
· 45 – 60 seconds rest
Notes
Squat jumps looking for triple extension in the lower legs
Inverted rows
· Full extension of the arms
· Squeeze the scaps as you pull up
Superset - Do first lift, second lift, then rest
· DB Deadlifts
· Erging (30 to 45 seconds @ MAX)
· 45 – 60 seconds rest
Notes
DB Deadlift
· Keep truck upright and centered (minimize truck flexion)
· Sit weight into heels
· Hips to parallel
· Extend fully
3rd Group (Very high intensity)
High Pull
· Work on hip explosion
Superset - Do first lift, second lift, then rest
· Romanian Dead Lift (RDL)
- Chest up – Flat back – Over under grip
- Keep bar close to thighs and lower bar until stretch is felt hamstrings
- Upon stretch exploded back up pushing hips forward return to starting position
· Split Squat
· 45 – 60 seconds rest
Superset - Do first lift, second lift, then rest
· Cable Deadlift
- Over under grip
- Chest up – Shoulders retracted
- Lower Hips To heels – weight in heels
- Exploded up to original position
· Dumb bell Row
· 45 – 60 seconds rest
Superset – Do first lift, second lift, and then rest
· DB Curl
- Tricep Extension
· Calf Press
- Hip Abduction
· 45 – 60 seconds rest
20 to 30 minutes Boathouse plyometrics/maintenance program
· Front Squat 2 to 3 sets @ 1’
· Squat Jumps 2 to 3 sets @ 1’
· Single Leg Squat Jumps 2 to 3 sets @ 1’
· Band Knee Extension 2 to 3 sets @ 1’
· Hip Abductors 2 to 3 sets @ 1’
· 5 – 10 MIN Core/Torso Work
· PNF Stretching
Circuits
2 or 3 sets of 20 minutes, with 4 minutes rest in between each set. Perform one minute of each exercise/station and then move straight onto the next, i.e. continuous. The weights used are very low, i.e. so you can perform the exercise continuous for one minute. Designed to get athletes back into training and prepare them for the weight lifting for the rest of the season.
Examples of possible stations/exercises, obviously you can get fairly creative.
· Squats
· Bench pull
· Bench press
· One arm pull
· Seated Row
· Military press
· Step ups with weights
· Press ups
· Sit ups
· Planks
· Crunches
· Medicine balls
· Leg press
· Pull ups
· Burpees
· Medicine ball twists
· Skipping rope
· 2 footed jumps…
· Also useful to do 10 minute sets of squats continuously at a rate of 30/32
Cardio Circuit Integration
· Split group into 3 or sets of athletes
· They then rotate though…45’, divided like so….
· 15 ‘ run/elliptical, stairs
· 15’ Body weights circuit
· 15’ Erg or cardio, depending on what is available
Produced by Brandon Bedinger and Kit Bennett