Weight Training Routine LTHS Soccer 2011North Campus Weight RoomTuesdays and Thursdays3:15 to 4:15

Routine Last Set Until Failure

Squat or Split Squat (8-6-4)Dumbbell (DB) Step-ups (8-6-4)Single Straight Leg Dead Lift (SLDL) (2x12)Heel Raises or Seated Heel Raises (2x12)Bench Press (8-6-4)Shoulder Burners (3x10 each)

Front, Side, Press and Bent Over FlyDumbbell Bent Over Row (8-6-4)Tricep Kickback w/ Twist (8-6-4)Alternating Bicep Curl w/ Wall Sit (2x20)Lat Pull Down (8-6-4)

Routine BasicsTry to lift major muscle groups firstFeel free to add lifts to workout (abductor, adductor, etc)Most lifts need an open chest and an arched back which means you should contract your coreLift with a partner and use spotters for lifts such as Bench andSquat or others as you see fitPut weights and clips away correctly Lock Valuables in locker roomWeight room closes at 4:30 dailyDescriptions of lifts to follow. While some exercises have pictures others you should be familiar with

Squat or Split Squat 8-6-4 Alternate

Split Squat Described: Use Hammer MachineChoose a lead legKeep a big open chest and arched backDon’t let knee go over toe

DB Step-Ups 2x12

Choose a lead legStep up on bench and pull opposite knee to chest

Single SLDL 2x12

Choose a lead legHold weights close to body as you stretch down towards the floor and go down only until you feel a stretchStart with low resistance (10 lbs)

Heel Raises or Seated Calf 2x12This can be done on the hammer leg press machine, standing or using the seated calf machine

Bench Press 8-6-4Use a spotter and clipsKeep feet on ground during entire liftExhale on push of exerciseDO NOT ARCH BACK

Shoulder Burners 3x10 each“Front”

Shoulder Burners 3x10 each“Side”

Shoulder Burners 3x10 each“Press”

Shoulder Burners 3x10 each “Bent Over Reverse Fly”

DB Bent Over Row 8-6-4

Squeeze shoulder bladesLead with the elbowKeep head in line with spine

Tricep Kickbacks w/ Twist 8-6-4

Alternating Bicep Curl w/ Wall Sit 2x20

Find Space!!Keep back against wallSit down to 90°

Lat Pulldown 8-6-4Core Routine Coming soon!!

See Coach Labbato or Coach Neidig With Questions…Good Luck

plabbato@lths.netkneidig@lths.net