---------- Forwarded message ---------- From: "Matt Piele" <goaway20k@gmail.com> Date: Aug 14, 2014 7:53 AM Subject: Official Harlequin Lifting Program To: <rhino@lists.denverharlequins.com> Cc: Gentlemen This is the official lifting program that the Harlequins are implementing. If you have your own routine feel free to continue it but this work out is the base for many NFL team as well as successful college programs. It is known as the Big Three. As the name suggest it uses 3 core exercises that work almost all of the muscles in your body. These core exercises are squats, power cleans, and finally bench press. The 3 exercises are to be done in a circuit, 5 sets of 5 repetitions (this is also known as 5 x 5). This does not include a warm up set that should be just the bar. It is highly encouraged to stretch before, during, and after the entire circuit. I personally stretch after every set. Stretching will alleviate much of the soreness from the next day. Below is a detailed explanation of the program. Warm Up: Your warm up should be no longer than 10 min. It should last just long enough to get your core body temperature warm. I highly recommend 10 - 20 burpees. Abs: The abs are done in the beginning of the work out to help you warm up further. Do sit ups until you can't do anymore, up 100. Once you can get to 100, if you have access to it, use an incline bench and increase your angle. Following your sit ups do leg ups up to 100. When doing the leg ups make sure not to go past 45 degrees, anymore than 45 degrees and you the begin to incorporate your back muscles. This is something you will want to avoid. As a part of the warm up do your circuit with just the bar. Actual work out: Your starting exercise should be your weakest ending with your strongest. For Example if you can only put up 1750lbs on bench but put up 300lbs on squats and 250 on power cleans then your personal routine would look like this Bench -> Power Cleans -> Squats The first set should always be light and you should be increasing your weight every set. On your heavy days you should fail on the last set for each exercise. Your light day should be %80 of your heavy day and your medium day should be %90 of your heavy This program is meant to be done on three days. Monday, Wednesday and Friday. Your heavy day should be Monday, your light day should be Wednesday, and finally your medium day should be Friday. Finally to finish the work out do two sets for both leg curls and leg extensions to help strengthen the knee joint. Below is a sample of a heavy day. Set #Warm Up12345ExerciseSit Ups83Leg Ups34Power CleanBar115lbs125lbs145lbs165lbs185lbsBenchBar115lbs125lbs155lbs175lbs205lbsSquatsBar135lbs155lbs205lbs225lbs275lbs Leg Extensions: 20 reps at 60lbs, 10 reps at 120lbs Leg Curls: 20 reps at 40lbs, 10 reps at 80lbs If you have any questions call or email me. This program is based on the strongest shall survive. That book is hands down the most valuable book you could read on lifting for athletes. I highly recommend it. Later this week I will be putting out an email with suggested lifting partners. It will be based on where you live, if i do not have your address or zip code I will be assigning people by position. Lets start holding each other accountable here boys. Get your work in. Love -- Matt "Tweak" Piele DHRFC 303-918-1590 goaway20k <goaway20k@gmail.com>@ <goaway20k@gmail.com>gmail.com <goaway20k@gmail.com>