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Throwing Program |
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Lower Body Workout (Power) |
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Exercise |
Muscles Trained |
Set |
Reps |
Weight |
Training Intensity |
Training Purpose |
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Squats or Hack Squat |
All |
1 |
warm-up |
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2 |
warm-up |
|
|
|
|
3 |
6 |
heavy |
100% |
explosive |
|
4 |
6 |
heavy |
100% |
explosive |
|
5 |
6 |
heavy |
100% |
explosive |
|
6 |
3 |
max |
100% |
explosive |
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Lunges |
All |
1 |
warm-up |
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|
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2 |
warm-up |
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|
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|
3 |
6 |
heavy |
100% |
explosive |
|
4 |
6 |
heavy |
100% |
explosive |
|
5 |
6 |
heavy |
100% |
explosive |
|
6 |
3 |
max |
100% |
explosive |
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Leg Press |
All |
1 |
warm-up |
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|
2 |
warm-up |
|
|
|
|
3 |
8 |
moderate |
100% |
explosive |
|
4 |
6 |
moderate |
100% |
explosive |
|
5 |
6 |
heavy |
100% |
explosive |
|
6 |
3 |
heavy |
100% |
explosive |
|
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|
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San Francisco Track &
Field Club |
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