All-Around Athlete Program
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|
"Most
athletes participate in more then one sport. A high school athlete may
play football, basketball and baseball and/or track. A white-collar
worker may run, play basketball and lift weights. An all-around athlete
is one who is prepared to meet the demands of any physical
activity." Gary T.
Moran Ph.D. from the book "Getting
Stronger" by Bill Pearl, published in 1986.
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|
Do the
optional exercises that are most required by the sports you participate
in or that strengthen weaknesses. Workout three days per week with one day rest between
workouts or do a split routine with exercises 1-7 on M-W-F and exercises
8-12 on T-Th-Sa. |
| Goals:
Overall body strength and muscular endurance. |
|
EXERCISE
|
SETS |
REPS |
| 1. Bent-Knee
Sit-Up |
2-3 |
15-40
per set |
| 2.
Medium-Grip Barbell Bench Press |
3-5 |
12-10
(10) -8 (8) |
| 3.
Standard Bent-Over Two-Arm Long Bar Rowing |
3-5 |
12-10
(10) -8 (8) |
| 4. Seated
Palms-Out Dumbbell Press |
3 |
12-10-8 |
| 5.
Wide-Grip Front Lat Pull-Down |
3 |
12-10-8 |
| Optional: Medium-Grip
Barbell Upright Rowing |
2 |
10-10 |
| Optional: Dips |
2 |
10-10 |
| 6. Standing
Close-Grip Triceps Press-Down |
3 |
10-10-8 |
| 7. Standing
Dumbbell Curl |
3 |
10-10-8 |
| 8.
Flat-Footed Medium-Stance Barbell Half-Squat |
3 |
12-10-10 |
| Optional:
Step-Ups with Barbell |
2 |
10-10 |
| 9. Thigh
Extension on Leg Extension Machine |
3 |
12-10-8 |
| 10. Thigh
Biceps Curl on Leg Extension Machine |
3 |
12-10-8 |
| 11. Dumbbell
Side Lunge |
2 |
10-10 |
| Optional: Standing
Toe Raise on Power Rack |
2 |
10-10 |
| 12. Over-a-Bench
Sit-Up |
1-2 |
15-30
per set |
About
Gary T. Moran, Ph.D. |
| Gary
T. Moran co-authored "Getting Stronger" with the legendary
Bill Pearl. At the time the book was written Gary T. Moran possessed a Ph.D.
in Human Anatomy and Kinesiology and a M.S. in Exercise Physiology
and was a runner and triathlete. |
