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Smith Squash Interterm 2008 - Strength
Program Template
Trainer : Timothy Bacon

Introduction

For the machines in Olin Gym.

Warm Up

Do after afternoon session before aerobic training.

Cardio Program

Activity	Intensity	Duration	Comments
Stationary Bike	High	30 min. total	5 min. warm-up @ 70% 20 X 30s hard:30s easy 5 min. cool-down
Stationary Bike	Medium	30-45 min.	70-80% of HR MAX (140-160 BPM). Check HR every 5 min.

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Chest Press - Incline Dumbbell	Exercise	2	10-12		slow	medium	n/a
Leg Curl - Prone	Exercise	2	10-12		slow	medium	n/a
Row - Seated	Exercise	2	10-12		slow	medium	n/a
Leg Extension - Seated	Exercise	2	10-12		slow	medium	n/a
Rear Delt Fly	Exercise	2	10-12		slow	medium	n/a
Calf Press - Basic (Free Motion)	Exercise	2	10-12		slow	medium	n/a
Row - Upright With Barbell	Exercise	2	10-12		slow	medium	n/a
Seated Adductor	Exercise	2	10-12		slow	medium	n/a
Seated Abductor	Exercise	2	10-12		slow	medium	n/a
Shoulder Press - Seated On SB With DB	Exercise	2	10-12		slow	medium	n/a
Bicep Curl - Standing 1 Leg	Exercise	2	10-12		slow	medium	n/a
Side Lying Shoulder External Rotation	Exercise	2	10-12		slow	medium	n/a
Lateral Raise - Standing With DB (1 Arm 1 Leg)	Exercise	2	10-12		slow	medium	n/a

Cool Down

Move onto aerobic training.

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