Annual Plan - Excel

Document Sample
Annual Plan - Excel Powered By Docstoc
					                                     2006 - 2007 Powerlifting Team Schedule
              Dates           Sets   Reps             Event                                   Notes
September 4 - September 15                                           GPP
September 18 - September 29    3       10
October 2 - October 13         4       8
October 16 - October 27        5       5
October 30 - November 10       4       6                                                     Series 3/3
November 13 - November 17      5       3
November 20 - November 24      3       8        Thanksgiving Break                       Down-Loading Week
November 27 - December 8
December 11 - December 22                             Exams
December 25 - January 5                       ***CHRISTMAS BREAK - NO LIFTING - ACTIVE REST***
January 8 - 19                 4       3             J-Term                                Clusters 1+1+1
January 22 - 26                3      3,2,1          Pre-Meet                    January 22 - 24 Openers Only!
     Saturday, January 27                              Wisconsin Open - Milwaukee, WI
January 29 - February 9
February 12 - February 23
February 26 - March 9
March 12 - 16                                                            Spring Break
March 19 - March 23                                        SPRING BREAK FLUSH
March 26 - April 6
April 9 - April 11             3      3,2,1          Pre-Meet                       April 9 - 11 Openers Only!
       April 13 - April 15                               Collegiate Nationals in Texas
Dec 15 - 20 Exams
January 2 - 19 - J-Term
Jan 22 - Classes resume
March 9 - 19 Spring B
                                   UWL POWERLIFTING
                                   September 4 - September 15
                              Be Proud But Never Satisfied!
                              Squat:      Max     Bench:      Max       Dead:      Max
          Name                Squat: #### to #### Bench: #### to ####   Dead: #### to ####

               Exercise                  Sets          Reps             Weight          Rest
        Barbell Bench Press               3         AMAP x 15s                           90
  Lat. Pulldown (Shoulder, Prone)         3         AMAP x 15s                           90
       DB Incline Bench Press             3           10 - 12                            60
             DB Pullover                  3           10 - 12                            60
 DB Bicep, Hammer, Reverse Curl
                                          3            10 - 12                           90
         Tricep Pushdown
    Hanging Around the World              3              12                              60

           Back Squat                     3         AMAP x 15s                           90
         Swiss Ball Curl                  3         AMAP x 15s                           90
  DB Step-Up (DB on Shoulders)            3            10 - 12                           60
      Calf Raise (Any Type)               3            10 - 12                           60
     Standing Good Morning                3            10 - 12                           60
   V-Up Twist Toss w/med. ball            3               12                             60
              Plank                       1       30, 60, 75, 60, 30                     60

DB Cobra (Shrug, Upright, Ext. Rot.)       2             12                              90
     Push Press (Explosive)                3            6-8                              60
   DB Shoulder Press (Neutral)             3           10 - 12                           60
  DB Row (Pull, Hold 2s, Down)             3           10 - 12                           60
          "Ride the Bus"                2 x 15s   45,35,25,10,5,2.5                      90
      EZ-Bar Upright Row                   3           10 - 12                           60
       Partner Negatives                   3              6                              60

             Deadlift                     3         AMAP x 15s                           90
            Leg Press                     3         AMAP x 15s                           90
         Single-Leg RDL                   3           10 - 12                            60
          Lateral Lunge                   3           10 - 12                            60
      Calf Raise (Any Type)               3           10 - 12                            60
   3-Way Weighted L Crunch                3           12 ea.                             60
     Reverse Hyperextension               3             10                               60
  Partner Med. Ball Push & Twist          3           10 ea.                             60


        April 13 - 15, 2007 - - - - - - What did you do to prepare yourself today?
                                                                        2006 Bill Zenisek, CSCS
                                     UWL POWERLIFTING
                                     September 18 - September 29
            "Every Day Brings Endless Opportunites To Succeed!"
                                Squat:          Max      Bench:      Max       Dead:      Max
          Name                  Squat:   ####    to #### Bench: #### to ####   Dead: #### to ####

                Exercise                        Sets           Reps            Weight          Rest
         Barbell Bench Press                     3            10 - 12                           90
   Lat. Pulldown (Shoulder, Prone)               3            10 - 12                           60
        DB Incline Bench Press                   3            10 - 12                           60
              DB Pullover                        3            10 - 12                           60
          Cable Biceps Curl
                                                 2          12, 10, 8, 6                        90
          Triceps Pulldown
          Windshield Wipers                      3            12 ea.                            60

             Back Squat                          3            10 - 12                           90
    Straight-Leg Deadlift (on box)               3            10 - 12                           60
           Swiss Ball Curl                       3            10 - 12                           60
        Calf Raise (Any Type)                    3            10 - 12                           60
       Standing Good Morning                     3            10 - 12                           60
          Overhead Sit-Up                        3               12                             60
          Alternating Plank                      1       15, 30, 45, 30, 15                     60

 DB Cobra (Shrug, Upright, Ext. Rot.)            2              12                              90
       Push Press (Explosive)                    3             6-8                              60
Standing DB Row (Pull, Hold 2s, Down)            3            10 - 12                           60
          DB Arnold Press                        3            10 - 12                           60
     Seated Row (Wide, Neutral)                  3            10 - 12                           90
        Barbell Power Shrugs                     3            10 - 12                           60
       Decline Weighted Sit-Up                   3              12                              60

              Deadlift                           3            10 - 12                           90
       Single-Leg Leg Press                      3            10 - 12                           90
          Single-Leg RDL                         3            10 - 12                           60
             Leg Curl                            3            10 - 12                           60
     Calf Raise w/Knee Bend                      3            10 - 12                           60
  3-Way Weighted L Crunch w/hold                 3            12 ea.                            60
     Reverse Hyperextension                      3              12                              60
         Hanging Leg-Ups                         3            12 ea.                            60


         April 13 - 15, 2007 - - - - - - What did you do to prepare yourself today?
                                                                               2006 Bill Zenisek, CSCS
                                    UWL POWERLIFTING
                                    October 30 - November 10
     "Powerlifting is 10% mental and 90% physical. It's just that the 10% controls
                                  everything else."
                               Squat:          Max      Bench:      Max        Dead:      Max
          Name                 Squat:   ####    to #### Bench: #### to ####    Dead: #### to ####

                Exercise                       Sets               Reps         Weight         Rest
         Barbell Bench Press*                   4                  3/3                        15/90
     Inverted Row (Feet on Bench)               4                   5                          90
         Floor DB Bench Press                   4                   5                          90
          DB Row w/ Iso Hold                    3              5 (15 sec.)                     90
       Narrow Grip Bench Press
                                                      EDT x 5 min.                              0
           EZ-Bar Biceps Curl
            Alternating V-Up                    3                20 ea.                         60

             Back Squat*                        4                    3/3                      15/90
               Deadlift                         4                    3/3                      15/90
       Standing Good Morning                    4                    12                        60
         Sit-Up w/ Top Twist                    3                    15                        60
      Hanging Around the World                  3                    12                        60

 Fast Barbell Bench Press (50% 1RM)             5                    5                          75
         1 - Arm Lat. Pulldown                        EDT x 5 min.                               0
        Incline DB Bench Press                  4                    6                          90
              Shoulder Box                      4                    8                          60
 Standing DB Shoulder Press (Neutral)
                                                4                    6                          90
     Seated Row (Wide, Neutral)

     Fast Back Squat (50% 1RM)                  5                   5                           75
    Single Leg Romanian Deadlift                4                   6                           90
  Reverse Bulgarian Squat (On Box)              4                   6                           90
     Swiss Ball Leg Curl w/ Pause               4              6 (3 sec.)                       90
       Reverse Hyperextension                   4                  12                           60
  3 Way Plank (3-2-2 Contact Points)            4               45 sec.                         60
         Rowers (On Bench)                      4                  15                           60

*3 Reps at low number, 15 second rest, 3 reps at high number, 90 second rest


         April 13 - 15, 2007 - - - - - - What did you do to prepare yourself today?
                                                                               2006 Bill Zenisek, CSCS