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LeRoy Boys Soccer » Strength Program
Strength Program
Strength training has two goals: #1 injury prevention and #2 improved performance. Be sure to learn how to perform every exercise properly before you begin. The season will be here before you know it. Use this time to get bigger, stronger, and faster. The ideal use of this program would be... Monday (Day 1) Tuesday (Day 2) Wednesday (Cardio only) Thursday (Day 1) Friday (Day 2) Remember: Failure to prepare is preparation for failure. Day 1 (upper body) Muscle Group Sets Reps Dumbbell Kick-Back Triceps 3 sets 10-12 reps Seated Dumbbell Curls Bicep 3 sets 10-12 reps Lat Pull-Down Back 3 sets 10-12 reps Seated Dumbbell Press Shoulder 3 sets 10-12 reps Bench Press Chest 3 sets 10-12 reps Dumbbell Chest Flies Chest 3 sets 10-12 reps Day 2 (lower body) Muscle Group Sets Reps Squats Legs 3 sets 10-12 reps Dumbbell Lunges Legs 2 sets 12-15 reps Leg Curls Legs 2 sets 12-15 reps Leg Extension Legs 2 sets 12-15 reps Calf Raises Legs 3 sets 12-15 reps Everyday Muscle Group Sets Reps Crunches Core 2 sets 60 reps Push-Ups Core 2 sets 30 reps
Mr. Hammer's Site
LeRoy Central Schools
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