DUC DeliteTraining Guidelines

As advised by Coach Rich and Coach JovinOur Road to CCWC 2016

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THURSDAY Example of a Weekly Training Plan Examples for aerobic/cardio training: running, biking, swimming, hiking, rowing erg, individual paddling, basketball (or any sport where you move a lot), combination of any of the above etc.

Weights 2 3x 10 or 3x 20 Deadlifts Dumbbell press Lat pull down or Pull ups Military Press Upright Row Leg curls Standing Calf Raises *If you don’t have time even just doing one set helps

Body Weights: 3x 10 or 3x 20 Squat/one legged squat Pushups or incline pushups Single leg deadlift or lunges Chin ups or incline pull up with overhand grip Dips Incline pull up with underhand grip Standing Calf raises

MONDAY FRIDAY Weights 1 3x10 or 3x20 Bench Press Seated Row Tricep Pullover Bicep Curls Squats Leg Curls Seated Calf raises *If you don’t have time even just doing one set helps

Body Weights: 3x10 or 3x20 Squat/one legged squat Pushups or incline pushups Single leg deadlift or lunges Chin ups or incline pull up with overhand grip Dips Incline pull up with underhand grip Standing Calf raises

Off (stretching and/or core exercise is good if you have time)

TUESDAY SATURDAY Paddle If you can’t make practice do aerobic training on your own

Paddle

WEDNESDAY SUNDAY Off (stretching and/or core exercise is good if you have time)

60 min cardio- Even a brisk walk is better than nothing

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Bench Press 5 points of contact: head, back, butt, and each foot

Seated Row

Barbell/dumbell Pullover: keep arms slightly bent throughout

Bicep Curls

Visual Guide - Day 1 Weights

Squats Another video for fun Hips do not have to go below knees if it makes you uncomfortable

Leg Curls Can do single leg with other leg in air if two legs is too easy

Seated Calf raises

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Dumbbell Press

Pull Up or Lat Pulldown

Military Press

Upright Row The example of close grip in the video is what we are looking for You can go a little higher than is shown in the video, but don’t go up to the neck.

Visual Guide - Day 2 Weights

Deadlifts

Leg Curls

Standing Calf Raises

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Pushups Feet can be together or shoulder width apart

Pull Up or Incline Pull Up They call it inverted row in the video, but it is the same thing

Lunges Do not let knee of front leg go in front of toes

Dips

Body Weights & Core Workout

#DeliteDreamsBigSquats Can find extra weight if needed. Can hold hands in (like the video) or out.

Incline Pull up with underhand grip Same thing as the incline pull up, but with palms facing towards you

Standing Calf Raises Find a step or curb on the playground to perform

Core workout:Dynamic (moving) aim for 50 reps each exercise or perform reps for 1 minute each exercise:CrunchesRussian twistsFroggy crunchesPenguinsScissor kicksSuperman hold for 3 seconds each rep

Squat/one legged squatPushups or incline pushupsSingle leg deadlift or lungesChin ups or incline pull up with overhand gripDipsIncline pull up with underhand gripStanding Calf raises

Static (holding) aim for 1 minute each exercise:PlankSide PlankOther Side PlankLazy BoyGlute Bridge

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