Limestone Saints

2008 Summer Fitness Testing

Dear Saints,

Congratulations on all of your personal and team achievements in 2007-2008. Additionally, congratulations to all incoming freshman on your decision to attend Limestone College.
It is a fact, it is much more motivating to train with your teammates than to train alone. But with summer schedules being what they are it is not always possible to train with someone to motivate you. Some times you will have to go to the track, field or gym alone. These are the times when you will discover just what you are made of. You can push yourself and work hard or you can just go through the motions, the choice will be yours. The times alone will test and build your character, these are the times when champions are built. Choose now what you want to achieve this summer, focus your thoughts upon it, and don’t let anything get in your way.
To be successful, strength training must be a year round occurrence. Every rep, every set, every exercise and every training session is a maximal effort! It is then imperative that you understand how to adjust the weight you are lifting to ensure maximal gains. Typically, we will work in a rep range of 5-10, although it may vary. This means that you should reach “positive failure” somewhere between 5 and 10 reps. Positive failure referring to that you can no longer perform a perfect repetition and a spotter must assist in completing the rep. All reps should be slow and controlled. Nothing we do with weights is ballistic, with the exception of the Olympic Lifts (clean, jerk, or snatch). Make sure tension remains in the muscle throughout the entire range of motion. To ensure this it should take 1-2 seconds to raise the weight and 3-4 seconds to lower the weight. Do not bounce jerk or "cheat" a rep to complete it.
There are two necessary elements to understand. First is the rep range, second is recording the reps performed on your own for every set. An example is if a rep range is 5-10, the point at which you reach positive failure will determine your weight for the next week. You must record this number on your sheet so you have a reference for that workout the following week. DO NOT RECORD FORCED REPS, ONLY RECORD THE REPS YOU PERFORM ON YOUR OWN. If you reach the target rep goal while performing the exercise with proper form through the fullest range of motion possible increase the weight the next smallest increment possible.
- Follow the table listed below as a rule to adjust your weights.

REP RANGE	REPS ACHIEVED	WEIGHT CHANGE
4-8	Less than 4	DECREASE WEIGHT 5 LBS
4-8	4-7	USE THE SAME WEIGHT NEST WORKOUT
4-8	8	INCREASE WEIGHT 5 LBS
6-10	Less than 6	DECREASE WEIGHT 5 LBS
6-10	6-9	USE THE SAME WEIGHT NEST WORKOUT
6-10	10	INCREASE WEIGHT 5 LBS
8-12	Less than 8	DECREASE WEIGHT 5 LBS
8-12	8-11	USE THE SAME WEIGHT NEST WORKOUT
8-12	12	INCREASE WEIGHT 5 LBS

The workouts are designed to take you from base levels of strength & conditioning to the most demanding requirements of speed, power, and quickness which are needed to excel at this level. Please look through the workout and plan accordingly. Record all your weights on this workout, bring this workout back with you in the fall, and enjoy your summer. If you are unfamiliar with an exercise refer to the Limestone College Strength and Conditioning site for video examples. If you have any questions don’t hesitate to call (1-800-795-7157, Ext. 8354).

Train hard,
Coach Lamb

EXPECTATIONS OF ALL SAINTS ATHLETES THIS SUMMER

COMPLETE EVERY EXERCISE! – Everything has a purpose! To improve any physical attribute you must consistently attempt to perform at a higher level. Add weight to the bar. Work to improve your running times. Work to increase the speed of the bar. Maintain explosive mindset! Do not perform exercises that are not on the workout card. Do not perform your 'favorite' exercises if they are not listed on the workout. No exercise is more important than any other. Record only the properly performed repetitions and know the rep range for every exercise, when given, as well as the number of reps performed in the previous workout. If 8 reps were completed the previous week, this week's goal for that exercise is 9.

BE PHYISCALLY PREPARED FOR THE UPCOMING SEASON! Train explosively! Power is the function of strength and speed. Focus on the core of the body, train with ground based lifts and body weight movements, and incorporate multi-joint and multi-plane movements. Tempo is urgent, there is no sit down time. Time efficiency is critical to success!

NO EXCUSSES! If you are unable to make it to a gym this summer due various reasons, the Strength & Conditioning staff has developed several outdoor circuits, body weight circuits, sandbag circuits and sledge hammer circuits that can be completed with limited/no equipment in place of our traditional strength and power programs.

FINISH THE DRILL – Stand up during conditioning. Don’t show pain. Improve your level of toughness, it starts between the ears! Condition your mind to defeat any impulse to quit. Train your attitude-be the best conditioned teammate possible.

June 23-27 is a “Fitness Test” week. Print off and complete the self testing form. Return it to Coach Lamb by no later than July 4 by either: mail, fax or email. When you return to campus in the fall we will be performance testing during the second week of school. This score that you provide will give us an indication to your dedication to the strength and conditioning program and to your individual team

LIMESTONE COLLEGE SUMMER SPEED-AGILITY-CONDITIONING PROGRAMS

We understand that you may be limited by access to facilities that allow you to perform the exact running program as designed. If you do not have a running track available, use a baseball, softball, soccer field, lacrosse field football field, or gymnasium.

It is important that you follow the designed progression of running distances, speed, pace and intensity. The demands of collegiate athletics require quick changes of direction, balance, footwork, acceleration and declaration. This program offers the variety necessary for you to prepare yourself for the upcoming competitive season.

Guidelines:

Perform your speed & agility work on 2 different non-strength training days. If you decide to do your speed/agility work on your strength training days. DO IT BEFORE YOU LIFT!
Make sure to do the pre-conditioning warm up routine prior to the start of your training.

Example of Approximate Distance

Baseball field 1 time around the entire field = 400 yards
Foul pole to foul pole = 200 yards

Softball Field 1 time around = 300 yards
Foul pole to foul pole = 150 yards

Soccer/Football 1 time around outside = 400 yards

Basketball Court 4 times around the outside = 400 yards

Tennis Court 6 times around the outside = 400 yards

Running Target Times
Distance                      Men                              Women                        Rest
1 Mile                            5:45 or less                   6:30 or less
2 Mile                            12 min or less                14 min or less
3 Mile                            20 min or less                22 min or less
4 Mile                            28 min or less                32 min or less
800 yard                       2:50 or less                   3:05 or less                   2:00
440 yard                       1:18 or less                   1:24 or less                   1:20
220 yard                       :32 or less                     :40 or less                     1:00
110 yard                       :15 or less                     :18 or less                     :45
60 yard                         :07 or less                     :09 or less                     :30
30 yard                         :04 or less                     :06 or less                     :15
300 yard shuttle             :55 or less                     1:05 or less
Touch 7                         :23 or less                     :28 or less
Touch 17                       :60 or less                     1:10 or less