Northern Arizona University Strength & Conditioning
Cody Hodgeson, M.S., CSCS * Strength & Conditioning Coach
Tel. (928) 523-9407
Email: cody.hodgeson@nau.edu
Dan Darcy, M.S., CSCS * Assistant Strength & Conditioning Coach
Tel. (928) 523-9405
Email: daniel.darcy@nau.edu
Lumberjacks,
Winter Break is here, you have 8 week to get healthy, both mentally and physically. This program is design to help you prepare for the upcoming training regimen. Here are your priorities.
- Rehab…you have 9 total weeks to get healthy, anything that hurts needs to be taken care of by our professionals, find out what you need to do and do it!
- Academics…you have 3 weeks until finals, get your grades up so there is no eligibility problems next semester.
- Mental health…over break, after finals, if you need some time to do nothing and let your mind rest. That’s okay, just be ready for the spring.
- Prepare…most of you know what is going to happen this spring, get ready to suck it up and get it done.
- Mediocrity…DO NOT, be satisfied with your performance last season. As an individual or a team, your record does not represent your ability.
Introduction
1. Find a good place to train
NAU Weight room will be open 11 am to 2 pm during most of the break.
2. Plan in advance, for your training and be responsible with your bodies.
3. Call NAU Strength and Conditioning if you:
Have an injury or problem with any exercise or techniques or have any questions.
Lifting
(Exercise descriptions - Click Here)
|
|
Exercise |
Reps |
Percent |
Sets |
|
A |
Squat |
10 |
75% |
3 |
|
A |
Jump Squat |
10 |
BW |
3 |
1. If there is a letter in this box the exercises that have the same letter are super-set with the each other.
2. This is the lift you will be performing.
3. This is the number of reps you will perform of the specified exercise.
4. This is the percent of your max that you will use for the specified exercise. If you need a different max there is a percentage chart in you.
5. This is the exercise sets. After you perform the reps for the exercise rest 1:30 to 3:00 minutes in between sets.
Key
DB = Dumb Bell SA = Single Arm SL = Single Leg
BB = Bar Bell SB = Stability-Ball MB = Medicine Ball
Hang = From knees Power = High Catch KB = Kettle Bell
CG = Close Grip WG = Wide Grip BW = Body Weight
GHR = Glute Ham Raise (or hamstring curls if you don’t have one)
ALWAYS WARM UP BEFORE YOU WORK
