Ranger Workout of the Week

This is the beginning of the 2009 training year. I am going to set the training schedule in 2 week training blocks. We are going to train hypertrophy in this 1st 2 week block. All workouts will be performed in circuit fashion. Each training session will begin with a dynamic warm-up and end with static stretching.

Monday: Upper Body

1. Bench Press: 10 reps
2. T-Bar Row: 10 reps
3. Incline DB Bench Press: 10 reps
4. Dumbbell Rows: 10 reps
5. Double Overhead Kettlebell Press: 10 reps
6. Kettlebell Up-Right Row W/green band: 10 reps
7. Triceps Extension: 10 reps
8. Hammer Curls: 10 reps
9. Triceps Push Downs: 10 reps
10. Cable Curls: 10 reps

Perform 3 rounds with little or no rest between exercises. Pick a weight you can perform 15 reps with and use that weight for each set. You want to get all of your reps. NO FORCED REPS AN DON'T GO TO FAILURE!

Tuesday: Set up an obstacle course and run through it 5 times. Take 5 min. rest between runs.

Wednesday: Lower Body

1. Squats: 10 reps
2. Glute-Ham Raise w/purple band: 10 reps
3. Weighted Pistol Box Squats: 10 reps
4. Leg Curls: 10 reps
5. Kettlebell Front Squats: 10 reps
7. Standing Calf Raise: 25 reps
8. Seated Calf Raise: 50 reps
9. Roman Chair sit-Ups: 20 reps
10 Hanging Leg Raises: 20 reps

Perform 3 rounds with little or no rest between exercises. Pick a weight you can perform 15 reps with and use that weight for each set. You want to get all of your reps. NO FORCED REPS AN DON'T GO TO FAILURE!

Thursday: 100 meter sprints. Perform meter yard sprints at 85-90%%. Use a 4/1 work rest ratio. Ex. If you run 100m in 15 sec., rest for 1 min. Perform 10 sprints.

Friday: Total Body

We will use the Tabata protocol for today's workout. There are 6 exercises. We will perform the 1st exercise, rest for 1 min., then the 2nd and so on until complete. The key to an effective is to give 100% on each set. Get your mind right. Each set will be as follows. Work for 20 sec. at 100% effort, rest for 10 sec. Repeat for 8 rounds. Rest 1 min. and move to the 2nd exercise.

1. Bag push or Prowler Push
2. Mountain Climbers
3. Push-Ups
4. Pull-Ups
5. Band Curls
6. Band Push Downs

Saturday: 5 mile hill run

Sunday: Rest/Church

If you would like a template of this workout, please send me an email at:
scott@pro-performance.net

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Remember, Train hard and smart and God Bless!