YHS Health Sciences

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YHS Health Sciences

• Directions for developing
• your personal workout plan

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Go to the YHS homepage and click on Athletics
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Then select Athletic Training page
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Select Strength and Conditioning
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This requires some thinking
Choose Pre-phase if you have never trained
before or havent been active for at least 3
months
Choose Phase 1otherwise
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Select Save to Disk and Click on OK

• It will be saved on your desktop as an Excel
  document . . .open it up to begin creating your
  program.

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If your document doesnt open up in a page format
. . . Go to the View drop down menu and select
Page Layout
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Things that are good to know before you get
started!
X

• You will be completing the
• Week 1 plan, the sheets on the immediate left of
  your screen. Leave weeks 2 and 3 blank.

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The workout will consist of 2 different days.
To work on a specific day (linear or lateral),
use the worksheet tabs at the bottom of the page.
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You may type in information, yet every worksheet
cellis a drop down menu.
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When you select a cell, a box with arrows will
appear.
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When you click on this box, a drop down menu
appears.
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As you move your cursor over the list, each item
will be highlighted. Select the item that you
would like and it will show in that cell.
Choosing Nil, leaves the cell blank.
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For each of the categories, choose the exercises
from the drop down menus. Your choices should be
based on personal needs and time that you can
commit to your workout.
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Your final product will look like this
for a linear day.
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Plus a lateral day like this.
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Myofascial Release

• All the drop down menus are the same. The
  exercises are listed in an optimal order. Your
  options are to choose all, or choose to roll out
  muscles that are giving you problems, or roll out
  muscles that you know you will be working hard in
  the workout. Keep in mind that rolling out can
  be done before, after or both before and after a
  workout.
• Keep in mind that this could be the same as
  your other workout day, so you might copy and
  paste between worksheets. This is the only
  category that you can do this with.

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Flexibility and Mobility
Trunk Mobility
Choices vary based on stretching of specific
muscle groups and/or increasing range of motion
through various body movements. Some lists offer
only movements, while others let you choose
between a type of stretch or a variety of dynamic
warm-up exercises.
Stretches
Dynamic Movements
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Activation
The exercises are listed in progressions. The
first on the list being the easiest, the last on
the list being the most difficult. Start simple
and advance to the next level when the exercise
becomes easy.
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Technique/Movement Prep
Both linear and lateral menus are set up in
progressions. By selecting 3 or 4 exercises in
this category, you will enhance your sprint speed
with linear exercises and you will enhance your
agility and lateral movement with the lateral
exercises.
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Torso
Linear days feature med ball work that increases
torso strength through movement
Lateral days feature torso stabilization exercises
Once again lists are set up in progressions from
easiest to most difficult.
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Explosive
Both linear and lateral lists are setup as
progressions like the other categories. In
choosing exercises, quality is paramount. Do not
choose an exercise that you can not perform
correctly.
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Strength
The cells are set up different than other
categories. The first 2 cells offer identical
drop down menus. Then the next two . . . and so
on.
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Strength
Having identical cells allows you to set up a
circuit that uses pre-stretching before each lift
as shown above . . or pairing lifts in a superset
fashion. Both circuit and superset methods can
be used within the same strength workout if one
chooses.
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Conditioning
This is definitely important, yet due to what YHS
has to offer in its conditioning facility you can
choose to focus only on all the other categories
and omit this one. If you choose to do so. The
various types of sprints can be done outside in
better weather or when the gym becomes available
outside of basketball season.
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Quantities-Set Type
Single Just that exercise will be performed for
the prescribed number of reps. Super Set
Exercise A is performed the set number of reps,
then Exercise B, then A, then B . . . . Circuit
Exercise A is performed the set number of reps,
then Exercise B, then C (or more), and repeat all
again in sequence (and again)
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Quantities - Sets
This is the number of times that you will perform
the prescribed number of reps. Example 2 sets
of 10 reps means you will the lift 10 times in a
row . . . take a brief break (or do another
exercise) then do the lift 10 more times.
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Quantities - Reps
Reps can be either a number of times an exercise
is performed (ex. 8 each) A distance covered for
dynamic warmup (ex. 15 yards) A certain amount of
time an exercise is performed or a position is
held (ex. 20 seconds)
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Quantities - Units
of times an exercise is performed of times an
exercise is performed on the left side, then the
right side Distance an exercise is performed
for Length of time an exercise is performed
for Length of time an exercise is performed for
on the left side, then the right side.
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Questions??See me or emailWhen completed -
Save as first initial last name training
template phase1(or prephase).xlsand drop in
Health Science drop boxIn drop box by due date.