Blue Devil Women’s Golf

Winter Program 2011-2012

Blue Devils,Inside this packet is a 3-day a

week training program that will aid you in increasing and maintain strength for the upcoming season. Remember you will be tested when you return in January. If you have any questions feel free to contact me at st_giampap@ccsu.edu or 1-802-299-9561. Have a great break and come back ready to work.

-Coach Giampa

Lifting

Exercise w/up w/up Work set Sets

Hip Mobility 8 Each 1

Core Circuit 3

Overhead Med-Ball Slam 8 2

Kneeling Band Rotation 8 Each 2

Split Squat 8 Each 2

Bench Hip Raise 8 2

Letters: T/I 8 2

Exercise w/up w/up Work set Sets

Hip Mobility 8 Each 1

Core Circuit 3

Landmines (Control) 8 Each 2

Plate Upright Row 8 2

Wall-Sits 1:15 2

Hip Bridge 0:00 2

Wrist Rotations 8 Each 2

Exercise w/up w/up Work set Sets

Hip Mobility 8 Each 1

Core Circuit 3

Physioball Med-Ball Rotations 8 Each 2

Push-up Hold :20 2

Forward Lune with 1 Rotation 8 Each 2

Single Leg Bench Hip Raise 8 Each 2

Band Pull-Aparts 8 2

Side Plank Hip Raises-20, Regular Crunch-20, Deadfish-15

Wednesday, December 21, 2011

Hydrants, Circles, Leg Kicks

Hold 10 lb. Plate

Shoulders on Bench

Week 1Monday, December 19, 2011

Hydrants, Circles, Leg Kicks

Hold At Bottom

Hold 10 lb. Plate

Hold at top for 3 seconds

5-10 lbs.

Friday, December 23, 2011

Hydrants, Circles, Leg Kicks

Crossover Crunch-20 Each, Wrist Curl-15, Hip Bridge-15

10-15 lb. Med-Ball

2.5 lb. Plate

Pause at the top for 5 seconds

Side Crunch-20 Each, Front Plank Hold-:35, Double Arm/Leg Superman-15

25 lb. Plate

Exercise w/up w/up Work set Sets

Hip Mobility 8 Each 1

Core Circuit 3

Overhead Med-Ball Slam 8 2

Kneeling Band Rotation 8 Each 2

Split Squat 8 Each 2

Bench Hip Raise 8 2

Letters: T/I 8 2

Exercise w/up w/up Work set Sets

Hip Mobility 8 Each 1

Core Circuit 3

Landmines (Control) 8 Each 2

Plate Upright Row 8 2

Wall-Sits 1:15 2

Hip Bridge 0:00 2

Wrist Rotations 8 Each 2

Exercise w/up w/up Work set Sets

Hip Mobility 8 Each 1

Core Circuit 3

Physioball Med-Ball Rotations 8 Each 2

Push-up Hold :20 2

Forward Lune with 1 Rotation 8 Each 2

Single Leg Bench Hip Raise 8 Each 2

Band Pull-Aparts 8 2

2.5 lb. Plate

Pause at the top for 5 seconds

Side Crunch-20 Each, Front Plank Hold-:35, Double Arm/Leg Superman-15

25 lb. Plate

5-10 lbs.

Friday, December 23, 2011

Hydrants, Circles, Leg Kicks

Crossover Crunch-20 Each, Wrist Curl-15, Hip Bridge-15

10-15 lb. Med-Ball

Hold At Bottom

Hold 10 lb. Plate

Hold at top for 3 seconds

Week 1Monday, December 19, 2011

Hydrants, Circles, Leg Kicks

Side Plank Hip Raises-20, Regular Crunch-20, Deadfish-15

Wednesday, December 21, 2011

Hydrants, Circles, Leg Kicks

Hold 10 lb. Plate

Shoulders on Bench

Exercise w/up w/up Work set Sets

Hip Mobility 8 Each 1

Core Circuit 3

Physioball Med-Ball Rotations 10 Each 2

Kneeling Band Rotation 10 Each 2

Split Squat Hold :30 2

Single Leg Hip Bridge 10 2

Wrist Rotations 8 2

Exercise w/up w/up Work set Sets

Hip Mobility 8 Each 1

Core Circuit 3

Landmines 10 2

Chin-up Hold :30 2

Wall-Sits 1:35 2

Single Leg Sprinter Hip Bridge 10 2

Thoracic Mobility 8 2

Exercise w/up w/up Work set Sets

Hip Mobility 8 Each 1

Core Circuit 3

Overhead Med-Ball Slams 10 2

Plate Upright Row 10 2

Single Leg Squat with Arm Reach 15 3

Wrist Flexion/Extensions 8 Each 2

Crossover Crunch-20, Toe Touches-20, Deadfish-15

5-10 lbs.

Side Plank Hip Raise-20, Regular Crunch-20, Single Leg Hip Raise-8 Each

Speed

Week 3Monday, January 2, 2012

Hydrants, Circles, Leg Kicks

Hydrants, Circles, Leg Kicks

10-15 lb. Med-Ball

Wednesday, January 4, 2012

Hydrants, Circles, Leg Kicks

Friday, January 6, 2012

Pause at the top for 3 seconds

Back Against The Wall

Side Crunch-20, Front Plank Hold-:35, Alternate Superman- 15 Each

10-15 lb. Med-Ball

25 lb. Plate

4 Way

5-10 lbs.

Exercise w/up w/up Work set Sets

Hip Mobility 8 Each 1

Core Circuit 3

Overhead Med-Ball Slams 10 2

Inverted Row 10 2

Forward Lunge with 1 Rotation 10 Each 2

Single Leg Bench Hip Raise 10 2

Thoracic Mobility 8 2

Exercise w/up w/up Work set Sets

Hip Mobility 8 Each 1

Core Circuit 3

Physioball Med-Ball Rotations 10 Each 2

Kneeling Band Rotation 10 Each 2

Single Leg Squat with Arm Reach 15 3

Wrist Flexion/Extensions 8 Each 2

Exercise w/up w/up Work set Sets

Hip Mobility 8 Each 1

Core Circuit 3

Physioball Med-Ball Rotations 8 Each 2

Inverted Row 6-10 2

Side Lunge with 10 lb. Plate 10 Each 2

Single Leg Hip Bridge 10 2

Band Pull-Aparts 8 2

Crossover Crunch-20, Front Plank Hold-:40, Deadfish-15

Back Against The Wall

Side Plank Hold-:40, Russian Twist-20, Hip Bridge-15

10-15 lb. Med-Ball

Week 4Monday, January 9, 2012

Hydrants, Circles, Leg Kicks

Hydrants, Circles, Leg Kicks

10-15 lb. Med-Ball

3 Seconds on the way down

Hold 10 lb. Plate

Shoulders on Bench

Wednesday, January 11, 2012

Hydrants, Circles, Leg Kicks

4 Way

Friday, January 13, 2012

5-10 lbs.

Side Crunch-20, Regular Crunch-20, Alternate Superman-15 Each

10-15 lb. Med-Ball

3 Seconds on the way down

Push Plate Away From You

Pause at the top for 5 seconds

Exercise w/up w/up Work set Sets

Hip Mobility 8 Each 1

Core Circuit 3

Landmines 10 2

Inverted Row 6-10 2

Wall-Sits 1:35 2

Bench Hip Raise 10 2

Letters: T/I 8 2

Side Plank Hip Raise-20, Wrist Curl-15, Deadfish-15

2.5 lb. Plate

Week 5Monday, January 16, 2012

Hydrants, Circles, Leg Kicks

Speed

3 Seconds on the way down

Shoulders on Bench

Conditioning

Warm-up for 5 minutes on level 61 Minute at level 12 @ 90 rpm1 Minute at level 6 @ 70 rpm

Repeat 30 timesCool-down for 5 minutes at level 7

2 Repetitions

Wednesday, December 21, 2011300 Yard Shuttle

25 Yard Increments: Down and Back 6 Times

Friday, December 23, 2011Stationary Bike

45 Minutes of Cardio

Week 1Monday, December 19, 2011

SprintsSprint 50 Yards: 4 Times Recovery: Double the sprint timeSprint 40 Yards: 4 Times Recovery: Double the sprint timeSprint 30 Yards: 4 Times Recovery: Double the sprint time

Program Type: Hill or Random

StairmasterFriday, December 30, 2011

Wednesday, December 28, 2011

30 Minutes of CardioLevel: 6-7

300 Yard Shuttle25 Yard Increments: Down and Back 6 Times

2 Repetitions

Week 2Monday, December 26, 2011

ShuttlesSprint 60 Yards, Walk Back, Sprint 40 Yards Walk Back, Sprint 20 Yards Walk Back

Sprint 10 Yards Walk Back5 Repetitions

Friday, January 6, 2012Shuttles

Sprint 50 Yards, Sprint Back, Sprint 40 Yards, Sprint Back, Sprint 30 Yards, Sprint BackSprint 20 Yards, Sprint Back

4 Repetitions

Wednesday, January 4, 20122 Mile Run

Time: Less than 18 minutes

Week 3Monday, January 2, 2012

300 Yard Shuttle25 Yard Increments: Down and Back 6 Times

2 Repetitions

25 Yard Increments: Down and Back 6 Times2 Repetitions

5 minute job at 5.5 mph10 minute jog at 6 mph

Alternating Sprinting and Jogging for 20 minutes1 minute sprint at 9 mph1 minute jog at 5.5 mph

Sprint 20 Yards, Walk Back: 4 Repetitions

Wednesday, January 11, 2012Sprint Series

Sprint 60 Yards, Walk Back: 4 RepetitionsSprint 40 Yards, Walk Back: 4 Repetitions

Friday, January 13, 2012300 Yard Shuttle

Week 4Monday, January 9, 2012

Treadmill40 minutes of cardio

5 minute run at 6 mph*Treadmill stays moving the whole time

300 Yard Shuttle25 Yard Increments: Down and Back 6 Times

2 Repetitions

Week 5Monday, January 16, 2012