Summer Training Program

Monty · **Summer Training Program -** 04-01-2006, 07:49 AM

Just been given my training program for the summer. Thought you might be interested in having a look at it.

All Lifting done with Free Weights with ball training in the evening.

Monday
Aerobics*
1. Snatch 3x(40-50kg x 5)
2. Clean 65% x 3 70% x 3 80% x 2 85% x 2 90% x 2 95% x 2 100% x 2 105% x 1
3. Clean 60% x 3 70% x 3
4. Bench 4x6 (Increase to failure)
5. Pullover 4x6 (Increase to failure)
6. Squat 70% x 5 80% x 4 90% x 3
7. Jump 4x(40-50kg x 6) (Quick rebound jumps)

Tuesday
Aerobics*
1. Clean 3x(40-50kg x 5)
2. Snatch 65% x 3 70% x 3 80% x 2 85% x 2 90% x 2 95% x 2 100% x 2 105% x 1
3. Snatch 60% x 3 70% x 3
4. Dumbell Press 3x8
5. Inclined Bench Press 4x6
6. Squat in Clean Position 70% x 3 80% x 3 90% x 3
7. Jump 4x(40-50kg x 6) (Quick rebound jumps)

Wedensday
Aerobics*
1. Snatch 3x(40-50kg x 5)
2. Clean 65% x 3 70% x 3 80% x 2 85% x 2 90% x 2 95% x 2 100% x 2 105% x 1
3. Clean 60% x 3 70% x 3
4. Jerk 3x4 60%
5. Side Abs 4x8 10kg
6. Bench 4x6 (Increase to failure)
7. Squat 70% x 5 80% x 4 85% x 3 90% x 2 95% x 2

Thursday
Aerobics*
1. Clean 3x(40-50kg x 5)
2. Snatch 65% x 3 70% x 3 80% x 2 85% x 2 90% x 2 95% x 2 100% x 2 105% x 1
3. Snatch 60% x 3 70% x 3
4. Dumbell Press 3x8
5. Side Squat 2x5 per leg
6. Inclined Bench Press 4x6
7. Squat in Clean Position 70% x 3 80% x 3 90% x 3

Friday
Aerobics*
1. Star dumbell lift 3x10
2. Pullover 3x12
3. Rowing 3x10
4. Back Raise 2x20 with 20kg bar
5. Back raise with twist 3x20
6. One Hand Rowing 3x12
7. Tricep Press 3x10
8. Bicep 3x8 per arm
9. Leg Extension Balancing on Bum 3x20
10. Abb twist holding 15kg weight 3x20

* Aerobics
With 20kg Bar
1. 5x squats in Clean position
2. 5x Clean
3. 5x Snatch
4. 5x Press above head
5. 5x Squat
6. 10x Lunges in Jerk position
7. 10x Side Lunge

NewEnglandRT · 04-01-2006, 10:21 AM

wish I had that kind of gym time. I guess I would if I were a pro too

What kind of measureable results are they looking for you to gain with this program?

Monty · 04-01-2006, 11:21 AM

To become really strong, jump high and hit the ball hard

Would like to touch 3.50m at the end of it.

Mr. Owl · 04-03-2006, 09:13 AM

Quote:

Originally Posted by NewEnglandRT

wish I had that kind of gym time. I guess I would if I were a pro too

What kind of measureable results are they looking for you to gain with this program?

Seriously, I wish I had time period...... Wait, I do...... but I also have a cast on now... errrrr.

Mr. Owl · 04-03-2006, 09:14 AM

Quote:

Originally Posted by Monty

Just been given my training program for the summer. Thought you might be interested in having a look at it.

All Lifting done with Free Weights with ball training in the evening.

Monday
Aerobics*
1. Snatch 3x(40-50kg x 5)
2. Clean 65% x 3 70% x 3 80% x 2 85% x 2 90% x 2 95% x 2 100% x 2 105% x 1
3. Clean 60% x 3 70% x 3
4. Bench 4x6 (Increase to failure)
5. Pullover 4x6 (Increase to failure)
6. Squat 70% x 5 80% x 4 90% x 3
7. Jump 4x(40-50kg x 6) (Quick rebound jumps)

Tuesday
Aerobics*
1. Clean 3x(40-50kg x 5)
2. Snatch 65% x 3 70% x 3 80% x 2 85% x 2 90% x 2 95% x 2 100% x 2 105% x 1
3. Snatch 60% x 3 70% x 3
4. Dumbell Press 3x8
5. Inclined Bench Press 4x6
6. Squat in Clean Position 70% x 3 80% x 3 90% x 3
7. Jump 4x(40-50kg x 6) (Quick rebound jumps)

Wedensday
Aerobics*
1. Snatch 3x(40-50kg x 5)
2. Clean 65% x 3 70% x 3 80% x 2 85% x 2 90% x 2 95% x 2 100% x 2 105% x 1
3. Clean 60% x 3 70% x 3
4. Jerk 3x4 60%
5. Side Abs 4x8 10kg
6. Bench 4x6 (Increase to failure)
7. Squat 70% x 5 80% x 4 85% x 3 90% x 2 95% x 2

Thursday
Aerobics*
1. Clean 3x(40-50kg x 5)
2. Snatch 65% x 3 70% x 3 80% x 2 85% x 2 90% x 2 95% x 2 100% x 2 105% x 1
3. Snatch 60% x 3 70% x 3
4. Dumbell Press 3x8
5. Side Squat 2x5 per leg
6. Inclined Bench Press 4x6
7. Squat in Clean Position 70% x 3 80% x 3 90% x 3

Friday
Aerobics*
1. Star dumbell lift 3x10
2. Pullover 3x12
3. Rowing 3x10
4. Back Raise 2x20 with 20kg bar
5. Back raise with twist 3x20
6. One Hand Rowing 3x12
7. Tricep Press 3x10
8. Bicep 3x8 per arm
9. Leg Extension Balancing on Bum 3x20
10. Abb twist holding 15kg weight 3x20

* Aerobics
With 20kg Bar
1. 5x squats in Clean position
2. 5x Clean
3. 5x Snatch
4. 5x Press above head
5. 5x Squat
6. 10x Lunges in Jerk position
7. 10x Side Lunge

Are you a Personal Trainer?

james330i · 10:12 AM

holy cow...now that's a routine.

I just started doing more and more olympic-style lifts. Is it really OK to them 2-3 days in a row? I couldn't imagine doing heavy deads/squats/cleans on consecutive days.

if you don't mind how you got about designing a program like that?

I work out quite a bit as well, hoping to improve my explosiveness and vertical leap.

Let me know how the program is working out for you, cos I may give it a shot

mycena · 04-03-2006, 02:09 PM

That's a nutty schedule for sure.

How similar is this to your other training routines of the past. It seems pretty heavy in the lifting area if you are really talking about lifting to fatigue. But I guess your body gets pretty good at recooperating. FYI: Monty is a professional vball player who is currently playing on a European team. I am assuming that this is his training routine that was given to him by the coach and is done under direct supervision of a strength coach and they probably even have a team physician. Anyone who isn't a pro should definitely be hesitant about trying a work out like this and should 'work up' to a more involved program. But there are a lot of great exercises in here though that are worth adding to a lifting program.

Outta Town · 04-03-2006, 02:42 PM

5 Days a Week Training for Outta Town......

Lift and carry 2X80 pound 5 gallon buckets of paint at a time as necessary. Repeat up to 3 times. Move completely around house while doing so.
Move 90 pound 32 foot extension ladder repeatedly. Climb at least twice in each position. Move ladder held vertically at least 50 times around house, working on balance.
Extend arms as far as possible to cover as much wall space at a time as possible. Lift spray gun with 100 feet of hose dangling for dead weight.
Use 6 or 10foot ladders around house again. Climb repeatedly, extending arms continuously.
Do this for 8 hours per day.
Cool down by breaking down and loading tools back on truck and cleaning up.

To break monotony of workout, occassionally work indoors, and skip 32 foot extension ladder.

Then play volleyball indoors 3 nights per week. Run and play in sand tournaments every other weekend.

Drink a cold Corona every evening.

Sleep very deep every night.

Outta Town · 04-03-2006, 03:04 PM

And don't forget, all repetitions must be done in steel toed, over the ankle high workboots, weighing about 5 lbs each. Got to have ankle support while standing on ladder rungs.

james330i · 04-03-2006, 03:45 PM

Quote:

Originally Posted by mycena

FYI: Monty is a professional vball player who is currently playing on a European team. I am assuming that this is his training routine that was given to him by the coach and is done under direct supervision of a strength coach and they probably even have a team physician. Anyone who isn't a pro should definitely be hesitant about trying a work out like this and should 'work up' to a more involved program. But there are a lot of great exercises in here though that are worth adding to a lifting program.

Thanks for the info mycena.
I've been doing more and more research on this olympic style lifting. It seems that europeans and chinese really favor this type of training for their athletes then regular weight lifting. Monty's routine exemplifies that, being as you said, a player on the euro circuit.

I'm leaning more and more towards these types of exercises, but if I can just find a decent trainer at my gym that knows what he's talking about so he can grade my form, then maybe I can fully commit.