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The Weightroom
Lift Demos Weight Workouts Workout Philosophies More Information
These workouts are in .PDF files for your convenience.


To download the workouts for your paticular sport, simply click on the phase number that corresponds with your sport and the season you wish to view. The "General" workout is not sport-specific, but is general for all sports. Please read the Workout Philosophies for each season for an understanding of how to interpret and implement these workouts.

 

Sport/Workout

Post-Season Phase

  

Off-Season Phase

  

Pre-Season Phase

  

In-
Season
Phase
 

General

I

  

I

II

  

I

II

  

I

II

III
 

Baseball

I

  

I

II

  

I

II

  

I

II

III
 

Basketball

I

  

I

II

  

I

II

  

I

II

III
 

Cross Country

I

  

I

II

  

I

II

  

I

II

III
 

Field Hockey

I

  

I

II

  

I

II

  

I

II

III
 

Sport/Workout

Post-Season Phase

  

Off-Season Phase

  

Pre-Season Phase

  

In-
Season
Phase
 

Football (RB, WR, DB, LB, TE)

I

  

I

II

  

I

II

  

I

II

III
 

Football (Quarterbacks)

I

  

I

II

  

I

II

  

I

II

III
 

Football (Lineman)

I

  

I

II

  

I

II

  

I

II

III
 

Golf

I

  

I

II

  

I

II

  

I

II

III
 

Lacrosse

I

  

I

II

  

I

II

  

I

II

III
 

Sport/Workout

Post-Season Phase

  

Off-Season Phase

  

Pre-Season Phase

  

In-
Season
Phase
 

Soccer

I

  

I

II

  

I

II

  

I

II

III
 

Softball

I

  

I

II

  

I

II

  

I

II

III
 

Swimming

I

  

I

II

  

I

II

  

I

II

III
 

Tennis

I

  

I

II

  

I

II

  

I

II

III
 

Track (Runners, Jumpers)

I

  

I

II

  

I

II

  

I

II

III
 

Sport/Workout

Post-Season Phase

  

Off-Season Phase

  

Pre-Season Phase

  

In-
Season
Phase
 

Track (Throwers)

I

  

I

II

  

I

II

  

I

II

III
 

Volleyball

I

  

I

II

  

I

II

  

I

II

III
 

Wrestling

I

  

I

II

  

I

II

  

I

II

III

 
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