Bulldogs Strength & Conditioning Program

Decatur Bulldogs Athletics

Weekly Workouts:

(If there is an exercise listed that you are unfamiliar with, browse THIS LINK to an Exercise Library with video demonstrations OR ask one of our coaches!)

WEEK 36

MONDAY - April 5

Warm Up:
- 400m jog (or 2 minutes running in place if space is not available)
- 3 rounds for quality of:
  - 5 Inchworms w/ pushup
  - 10 lunges
  - 20 shoulder taps
  - 30 Mountain Climbers
  - Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout: TABATA: (16 minutes total work)
- - 8 sets of 20 seconds work/ 10 seconds of rest, for each exercise
  - There is no rest between exercises.
  - Do all 8 sets of each movement before advancing to the next
    - The movements are:
      - Push-ups
      - Squats
      - Russian Twists
      - Mountain climbers (hold plank during rest)
Challenge: 1 minute - MAX pushups

TUESDAY - April 6

Warm Up:
- 400m jog (or 2 minutes running in place if space is not available)
- 3 rounds for quality of:
  - 5 Inchworms w/ pushup
  - 10 lunges
  - 20 shoulder taps
  - 30 Mountain Climbers
  - Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout:
- Complete as many rounds as possible in 12 minutes
  - 10 Jumping Air Squats
  - 20 situps
  - 40 Shoulder taps
Challenge: 1 minute - MAX squats

WEDNESDAY - April 7

Warm Up:
- 400m jog (or 2 minutes running in place if space is not available)
- 3 rounds for quality of:
  - 5 Inchworms w/ pushup
  - 10 lunges
  - 20 shoulder taps
  - 30 Mountain Climbers
  - Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout:
- 400 alternating lunge steps
- every 2 minutes do 5 burpees
Challenge: 1 minute - MAX burpees

THURSDAY - April 8

Warm Up:
- 400m jog (or 2 minutes running in place if space is not available)
- 3 rounds for quality of:
  - 5 Inchworms w/ pushup
  - 10 lunges
  - 20 shoulder taps
  - 30 Mountain Climbers
  - Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout:
- - 150 burpees for time
    - (at the top of every minute do 10 air squats!!)
Challenge: 2 minute - Plank

FRIDAY - April 9

Warm Up:
- 400m jog (or 2 minutes running in place if space is not available)
- 3 rounds for quality of:
  - 5 Inchworms w/ pushup
  - 10 lunges
  - 20 shoulder taps
  - 30 Mountain Climbers
  - Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout:
- "On The Minute" X 21 Minutes (each minute is 0:45 second of work/ 0:15 seconds of rest)
  - Minute 1: Mountain Climbers
  - Minute 2: V-Ups or Tuck ups
  - Minute 3: Overhead Squats w/broom stick/ pvc pipe
    - Repeat for 21 minutes total!
Challenge: 2 minutes - Squat hold

WEEK 35

MONDAY - March 29

Warm Up:
- 400m jog (or 2 minutes running in place if space is not available)
- 3 rounds for quality of:
  - 5 Inchworms w/ pushup
  - 10 lunges
  - 20 shoulder taps
  - 30 Mountain Climbers
  - Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout:
- Complete as many rounds as possible in 21 mins:
  - 7 Push-ups
  - 14 Air Squats
  - 21 Sit-ups
  - 28 Jumping Jacks
Challenge: 1 minute - MAX pushups

TUESDAY - March 30

Warm Up:
- 400m jog (or 2 minutes running in place if space is not available)
- 3 rounds for quality of:
  - 5 Inchworms w/ pushup
  - 10 lunges
  - 20 shoulder taps
  - 30 Mountain Climbers
  - Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout:
- Complete 4-8-12-16-20-16-12-8-4 reps in rounds, for time of:
  - Broad Jump
  - Alternating Lunges
  - Burpee
Challenge: 1 minute - MAX squats

WEDNESDAY - March 31

Warm Up:
- 400m jog (or 2 minutes running in place if space is not available)
- 3 rounds for quality of:
  - 5 Inchworms w/ pushup
  - 10 lunges
  - 20 shoulder taps
  - 30 Mountain Climbers
  - Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout:
- 5 rounds, 3 mins each, for max effort:
  - Sprint, 200 m
  - max set Push-ups
  - 50 ft bear crawl
  - Rest 1:30 between each round.
Challenge: 1 minute - MAX burpees

THURSDAY - April 1

Warm Up:
- 400m jog (or 2 minutes running in place if space is not available)
- 3 rounds for quality of:
  - 5 Inchworms w/ pushup
  - 10 lunges
  - 20 shoulder taps
  - 30 Mountain Climbers
  - Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout: "Tabata"
- - 8 sets of 20 seconds work/ 10 seconds Rest, for each exercise
  - There is no rest between exercises.
  - Do all 8 sets of each movement before advancing to the next
  - The movements are:
    - Alternating Lunges
    - Shoulder Taps
    - Reverse Crunches
    - Burpees
Challenge: 2 minute - Plank

FRIDAY - April 2

Warm Up:
- 400m jog (or 2 minutes running in place if space is not available)
- 3 rounds for quality of:
  - 5 Inchworms w/ pushup
  - 10 lunges
  - 20 shoulder taps
  - 30 Mountain Climbers
  - Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout:
- Complete as many rounds as possible in 20 mins:
  - 10 Push-ups
  - 20 Sit-Ups
  - 30 Squats
Challenge: 2 minutes - Squat hold

WEEK 34

MONDAY - March 22

Warm Up:
- 400m jog (or 2 minutes running in place if space is not available)
- 3 rounds for quality of:
  - 5 Inchworms w/ pushup
  - 10 lunges
  - 20 shoulder taps
  - 30 Mountain Climbers
  - Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout: For time:
- - Run 400 m ; Lunge 100 ft ; 50 Sit-ups
  - Run 400 m ; Lunge 100 ft ; 40 Sit-ups
  - Run 400 m ; Lunge 100 ft ; 30 Sit-ups
  - Run 400 m ; Lunge 100 ft ; 20 Sit-ups
  - Run 400 m ; Lunge 100 ft ; 10 Sit-ups
Challenge: 1 minute MAX pushups

TUESDAY - March 23

Warm Up:
- 400m jog (or 2 minutes running in place if space is not available)
- 3 rounds for quality of:
  - 5 Inchworms w/ pushup
  - 10 lunges
  - 20 shoulder taps
  - 30 Mountain Climbers
  - Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout: AMRAP (As many rounds as possible) 21 minutes
- - 7 Push-ups
  - 14 Air Squats
  - 21 Sit-ups
  - 28 Jumping Jacks
Challenge: 1 minute - MAX squats

WEDNESDAY - March 24

Warm Up:
- 400m jog (or 2 minutes running in place if space is not available)
- 3 rounds for quality of:
  - 5 Inchworms w/ pushup
  - 10 lunges
  - 20 shoulder taps
  - 30 Mountain Climbers
  - Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout: For time:
- 4-8-12-16-20-16-12-8-4 reps:
  - Broad Jump
  - Alternating Lunges
  - Burpee
Challenge: 1 minute - MAX burpees

THURSDAY - March 25

Warm Up:
- 400m jog (or 2 minutes running in place if space is not available)
- 3 rounds for quality of:
  - 5 Inchworms w/ pushup
  - 10 lunges
  - 20 shoulder taps
  - 30 Mountain Climbers
  - Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout: 5 rounds, 3 mins each, for max effort:
- - - Sprint, 200 m
    - max set Push-ups
    - 50 ft bear crawl
    - Rest 1:30 between each round.
Challenge: 2 minute - Plank

FRIDAY - March 26

Warm Up:
- 400m jog (or 2 minutes running in place if space is not available)
- 3 rounds for quality of:
  - 5 Inchworms w/ pushup
  - 10 lunges
  - 20 shoulder taps
  - 30 Mountain Climbers
  - Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout: AMRAP (as many rounds as possible) in 20 mins:
- - 5 Push-ups
  - 10 Sit-Ups
  - 15 Squats
Challenge: 2 minutes - Squat hold

WEEK 1

Started date: MONDAY - August 10

Leading Team:

We will recognize the leading team here once the competition begins!

Total Workouts Completed by the Bulldogs:

Challenge Instructions:

USE THESE FIRST FEW WEEKS TO GET IN A RHYTHM WITH WORKOUTS AND YOUR TEAMMATES. WE WILL START THE "BULLDOG TEAM CHALLENGE" ONCE WE ALL HAVE A ROUTINE SET AND WE KNOW WHO'S UP FOR SOME COMPETITION...

FOR NOW, GET READY, STAY READY!

Who? Decatur Bulldogs

What? Team Workout/Fitness Challenge

Where? At home and at a safe, socially responsible distance!

When? While we prepare for our seasons

Why? Stay fit, Stay connected, Stay safe, Stay ready!

Step 1: Find the Workout of the Day below

Step 2: Complete Workout!

Step 3: Communicate with your coach

(See "Coach Contact Info" tab below)

Step 4: Push teammates to complete workout

Step 5: Watch your team stack points!

Watch your team stack gains!

Watch your team stack W's!

How do the points work?

Each team will receive points based on the percentage of athletes who complete the Workout of the Day. We will begin workouts in a few weeks, once we know how many Bulldogs are participating.