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Thread: Rays Training Program --> Summer 2006

  1. #1

    Rays Training Program --> Summer 2006

    I spend enough time looking at other peoples training journals I figured I'd start my own.

  2. #2

    Me

    A little about me:

    I play receiver for the SFU Clan
    6 feet tall
    186 pounds

    During the season and off season while at SFU I train wih Derek Hansen

    Now that I am home in Vernon BC I am training an few times a week with Herb in Kelowna. The days that I'm not in Kelowna I train with some fellow team mates in Vernon at BreakAway Fitness.





    Saturday May 27


    Warm-up Skipping

    4 x 1min

    Stretching

    Primary Lifts


    Close Grip Bench Press:

    6 185 lbs
    4 210 lbs
    3 215 lbs
    2 225 lbs

    Front Squat:

    6 190 lbs
    4 210 lbs
    2 225 lbs

    Secondary Lifts


    DB Shoulder press

    8 50 lbs
    8 50 lbs
    8 55 lbs
    8 60 lbs

    Lat Chin-ups

    8 body weight
    8 body weight
    8 body weight
    8 body weight

    (The gym closes at 5 on saturday so we had to cut the workout a little short)

    Finished off with core

    10 different workouts 35s each w/17 lb med ball

  3. #3

    Sunday May 28 Tempo

    Sunday May 28

    Tempo

    4 sets 3 x 100m
    total: 1200m

    50m walk between reps, 100m walk between sets

    easy tempo, but nice for a sunday afternoon

  4. #4
    Quote Originally Posted by rwladichuk
    4 sets 3 x 100m
    total: 1200m

    50m walk between reps, 100m walk between sets

    easy tempo, but nice for a sunday afternoon
    What is this? You actually did a tempo workout!?!

  5. #5
    hey hey....i've done them before I just didn't realize how good they actually were until you told me

  6. #6

    Monday May 29

    Today was sprint training and primary lift day

    Warm Up

    - 2 laps
    - Stretching
    - 4 Tempos
    - Dynamic Stretch, Leg Swings
    - 3 Accelerations (3 min rest in //)

    Sprints

    4 x 30m (Falling Starts)
    3 x 30m (Push Up Starts)
    3 x 40m (3-Point Starts)

    3-4min rest in// 30s
    4-5min rest in// 40s

    Just for fun we we marked off 40 yrds when we ran the 40m and timed the 40 yrd just to set a bench mark b/c this is the distance that we are tested at. My best time was 4.55

    Primary Lifts

    Bench Press:

    6 200 lbs
    5 205 lbs
    5 210 lbs
    4 220 lbs

    Back Squat:

    6 225 lbs
    5 235 lbs
    5 235 lbs
    4 245 lbs

    Lately I have been really focusing on my squat to get it to be stronger....tooo weak right now

    Core:

    10 different exercises 40s each w/ 6 lb med ball

    Tomorrow will be secondary lifts, core w/ 17lb med ball, and a tempo workout in the evening

  7. #7
    Tuesday May 30

    Today was just Secondary Lift day, with some good ol apple pie and some core. I was gonna do Tempo but my legs were sore from laying tile all day. I'll do the Tempo on Thursday.

    Secondary Lifts

    DB Incline:
    10 55 lbs
    10 60 lbs
    8 70 lbs
    8 70 lbs

    Lat Pull Downs:
    10 Body Weight
    10 Body Weight
    8 Body Weight + 5
    8 Body Weight + 10

    Hyperextensions:
    10, 10, 8, 8
    I did these holding my 17 lb MedBall b/h my head

    Apple Pie

    Preacher Chair DB Arm Curls:
    10 25 lbs
    10 25 lbs
    8 30 lbs
    8 30 lbs

    Tricep Pull Downs:
    10 100
    10 110
    8 120
    8 130

    Core:
    10 different Exersises, 35s each w/ 17lb MedBall

    Vonderful Day I would say ....Tomorrow is speed training and PRIMARY LIFTS

  8. #8
    Tempo's much easier with headphones on to

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