New Athlete Section

INCOMING FRESHMEN/NEW UCR ATHLETE SUMMER PROGRAM

 

My goal is to make an easy to follow program that requires very little instruction (since I am not able to directly coach you till you begin classes here) but is very effective in improving your strength levels and has you ready to go for when you arrive on campus. Video clip demonstrations of the exercises in your program can be viewed at http://www.athletics.ucr.edu/strengthconditioning/index.htm or www.crossfit.com   just go to these sites and click on exercises for video clips. If you have questions feel free to call me at 951-827-2890. I also invite you to come to campus and train.

 

The 1^st 6 weeks of summer I want you to use the rapid ascent program that I have borrowed from Dan John’s book The Ground Up   This is a great program for beginners. After 6 weeks we will move to crossfit style of workouts designed to take your fitness level to higher than it’s ever been before.

 

The rapid ascent program

The 1^st 3 exercises in the program you will do 3 sets of each. The 1^st set you will do 8 reps of, the 2^nd 6 reps and the 3^rd set 4 reps. You will take 1-minute rest between these sets.  You will use the same weight for all 3 sets. The goal is simple once you have completed all 18reps (8+6+4) you add weight for the next workout

Monday, Wednesday, and Friday

1. Warm-up
2. Back Squat

8-6-4 reps     increase wt when you get all the reps!!!

1. Military Press

8-6-4 reps        increase wt when you get all the reps!!!

1. Bent rows

8-6-4 reps        increase wt when you get all the reps!!!

1. Walking lunges holding dumbbells 30yds add 10yds each week
2. Ab work
3. Stretch

 

Tuesday & Thursday

Week 1 Tuesday 4x400m w/3min rest  record your average time ______

             Thursday  4x400m w/3min rest  record your average time ______

 

Week 2 Tuesday 6x400m w/3min rest avg time ____

            Thursday 4x400m 3min rest avg time____, 4x200m 90sec rest avg time ___

 

Week 3 Tuesday 4x400m 3min rest avg time ___, 4x200m 90sec rest avg time____

              Thursday 4x400m 3min rest avg time ___, 6x200m 90sec rest avg time ___

 

Week 4 Tuesday 12x200m w/90sec rest avg time____

            Thursday 12x200m w/90sec rest avg time____

 

 

Week 5 Tuesday 8x200m w/90sec rest avg time___, 8x100m w/45sec rest avg time____

             Thursday 8x200m w/90sec rest avg time___, 8x100m w/45sec rest avg time____

 

Week 6 Tuesday 8x200m w/90sec rest avg time___, 8x100m w/45sec rest avg time____

             Thursday 8x200m w/90sec rest avg time___, 8x100m w/45sec rest avg time____

 

Saturday’s: run 20-45 minutes

Sundays: rest

 

Crossfit weeks 7-15

All the exercises listed in this program can be viewed at crossfit.com or http://www.athletics.ucr.edu/strengthconditioning/index.htm

Before each workout spend 10-15 minutes warming up. Start w/ by either running, biking, or rowing followed by a few minutes spent on your weakness (if it’s flexibility stretch, if it’s upperbody strength then pushups & chins, if it’s leg strength then squat, lunge, step-ups). Lastly complete your warm-up by doing a few of the movements asked of you in the day’s workout.

I do not know each of your training backgrounds. I am not going to give specific wts for you to do, only sets and reps, you must choose a wt based on your ability. If you do not have access to a track then estimate the distance at a local park. If you do not have the particular equipment to complete a workout, improvise, choose another exercise, just stay with the spirit of the workout. Be creative. There is no excuse for arriving at UCR in the fall out of shape. Everybody can run, air squat, walking lunge, jump, pushup, pull-up, ect. Find a way to get strong and be fit.

For all workouts that ask you to go for time or to see how many rounds you can get done be sure to record your time or number of rounds and the wts you used. In the future you may repeat the same workout, you’ll want to beat your previous time.

Week 7

Monday: complete 3 rounds as fast as you can… run 400meters, 21 pushups, 12 pull-ups

Tuesday: How many rounds can you complete in 20 minutes of… deadlift 10 reps, military press 10 reps

Wednesday: run 20 minutes

Thursday: Bench press 5 sets of 5 reps, back squat 5 sets of 5 reps, ab work

Friday: 3 rounds for time: 50 wall ball shots at a ten-foot target, run 800meters

 

Week8

Monday: 100 air squats, run 100meters, 75 air squats run 100m, 50 air squats, run 100m, 25 air squats run 100meters, 50 pushups

Tuesday: Bench press 5×3, back squats 5×3, ab work

Wednesday: run 20 minutes

Thursday: How many rounds can you complete in 20 minutes… 5 pull-ups, 10 pushups, 15 sit-ups

Friday: as fast as you can work your way through 3 sets of the following circuit. 21 reps 1^st set, 15 reps 2^nd set, 9reps 3^rd set

1. Deadlift
2. Box jump
3. Bent rows

 

Week 9

Monday as fast as you can complete the following… 100 air squats, 100 pushups, 100 pull-ups, 100 situps. You may mix up the exercises any way you like.

Tuesday: 3 rounds for time: Run 800m 50 air squats

Wednesday: run 25 minutes

Thursday: How many rounds can you complete in 30 minutes.. Bench press 10 reps, bent rows 10 reps

Friday: check your time from Monday week 7, beat your time: 3 rounds run 400m, 21pushups, 12 pull-ups

 

Week 10

Monday: complete 3 sets of the following circuit as fast as you can 21 reps, 15reps, 9 reps

1. Military press
2. Deadlift

Tuesday: How many rounds can you complete in 20 minutes of…

Box jump 20 reps

Walking lunge 5 steps each leg

Pushups 15

Wednesday run 25 minutes

Thursday: Bench press 5×1, back squat 5×1, ab work

Friday: warm-up very well. 10x50yard dash w/ walk back recovery between reps

 

Week 11

Monday

10 rounds for time

1. Pull-ups 5
2. Pushups 10
3. Air squats 15
4. Box jump 20
5. Sit-ups 25
6. Rest 3 minutes

Tuesday: 3 rounds for time: run 100m, 50 pushups, run 100meters, 50 squats, run 100meters, 50 sit-ups

Wednesday: run 25 minutes

Thursday: How many rounds can you complete in 20 minutes: burpees 20, reverse pushups 10

Friday: For time 10 sets of 10 reps military press and bent rows

 

Week 12

Monday: How many rounds can u complete in 20 minutes of military press 10, deadlift 10. Check score against your score from week 1 Tuesday

Tuesday: for time 3 sets of the following circuit 21,15,and 9 reps. DB thrusters, pull-ups

Wednesday: run 30 minutes

 Thursday: bench 5×5, back squat 5×5

Friday: For time 3 sets of the following circuit 21,15,9 deadlift & military press. Compare wts and time to Monday week 10

 

Week 13

Monday: warm-up well 10x50yard dash, walk back recovery between reps

Tuesday: How many rounds can you complete in 20 minutes…compare score to Tuesday wk 10

Box jump 20 reps

Walking lunge 5 steps each leg

Pushups 15

Wednesday: run 30 minutes

Thursday: bench press 5×5, back squat 5×5, abs

Friday: 3 rounds for time: Run 800m 50 air squats…compare time to Tuesday wk 9

 

Week 14

Monday: check your time from Monday week 7 and Friday wk 9, beat your time: 3 rounds run 400m, 21pushups, 12 pull-ups

Tuesday: Bench press 5×3, 10x40yd dash

Wednesday: run 40minutes

Thursday: How many rounds can you do in 30 minutes?

5 chins, 10 pushups, 15 air squats

Friday: 10 rounds for time sprint 50 yds, 20 pushups

 

Week 15

Monday: compare time to Monday wk 8: 100 air squats, run 100meters, 75 air squats run 100m, 50 air squats, run 100m, 25 air squats run 100meters, 50 pushups

Tuesday: compare time & wt to Friday wk 11: For time 10 sets of 10 reps military press and bent rows

Wednesday run 45 minutes

Thursday: Compare time to Monday week 11: 10 rounds for time

1. Pull-ups 5
2. Pushups 10
3. Air squats 15
4. Box jump 20
5. Sit-ups 25
6. Rest 3 minutes

Friday: compare time to Friday wk 7: 3 rounds for time: 50 wall ball shots at a ten-foot target, run 800meters