PRE-CAMP CONDITIONING PROGRAM
Week 1
Week 2
Week 3
Week 4
Sunday
Sit-Ups
Push-Ups
Jog for 2 minutes
Walk for 1 minute
Total 10 minutes
Sit-ups
Push-ups
Jog for 3 minutes
Walk for 1 minute
Total 15 minutes
Sit-ups
Push-ups
Jog for 5 minutes
Walk for 1 minute
Total 20 minutes
Rest
Monday
Sit-ups
Push-Ups
Jog for 2 minutes
Walk for 1 minute
Total 10 minutes
Sit-ups
Push-ups
Sprint 50 Yards
6 sets with
60 seconds rest
Rest
Sit-ups
Push-ups
Jog for 20 minutes
NO REST!!
Tuesday
Sit-ups
Push-ups
Sprint 50 yards
5 sets with
60 seconds rest
Wednesday
Sit-ups
Push-ups
Jog for 2 minutes
walk for 1 minute
Total 10 minutes
Rest
Rest
Sit-ups
Push-ups
Sprint 50 yards
9 sets with
60 seconds rest
Sit-ups
Push-ups
Sprint 50 yards
10 sets with
60 seconds rest
Sit-ups
Push-ups
Jog for 5 minutes
Walk for 1 minute
Total 20 minutes
Sit-ups
Push-ups
Jog for 20 minutes
No Rest!!
Thursday
Sit-ups
Push-ups
Sprint 50 yards
5 sets with
60 seconds rest
Sit-ups
Push-ups
Jog for 3 minutes
Walk for 1 minute
Total 15 minutes
Sit-ups
Push-ups
Sprint 50 yards
8 sets with
60 seconds rest
Sit-ups
Push-ups
Sprint 50 yards
10 sets with
60 seconds rest
Friday
Saturday
Rest
Rest
Sit-ups
Push-ups
Sprint 50 yards
6 sets with
60 seconds rest
Rest
Rest
Rest
Sit-ups
Push-ups
Jog for 20
minutes
NO REST!!
Rest
Sit-ups/push-ups: Before you start, you must should what your maximum number of repetitions will be. Start out by doing as many sit-ups and push-ups as you
can to find your maximum number of repetitions. This should be done several days before you start your program. Once you have determined your max, you
will do 33% of you max for at least 3 sets in week 1. For example, if I do 30 push-ups for my max, then I will do 10 push-ups, rest for 30 seconds and repeat the
process 2 more times. In week 2, you will do 50% (15 reps x 3) of your max. Week 3, 60% (18 reps x 3) and week 4, 80% (24 reps x 3) and week 5, 100% (30 reps
x 3)
Jogging: If it is not possible to jog outside, jog in place.
Sprinting: If it is not possible to sprint outside, sprint up some stairs and walk down them for your rest period.