HOW TO NAVIGATE THIS WEBSITE
INCOMING FRESHMEN
1. Click on the “
incoming freshmen” link and follow the instructions!
RETURNING ATHLETES
1. Click on the
Summer Programs link, then on your sport to find your summer program.
2. Check out the
Fundamentals link and brush-up on your core movements as well as how to figure out your starting weights and progress your work card. Most of this is in video format, but there are a few things that are meant to be read – READ THEM!
3. If you need help remembering how to do a particular lift, simply click on the
Exercise Videos link to find the movement you need help on.
4. For all programs requiring charts (your card will say “use chart”) the charts can be found under the Charts link.
5. Prior to any workout, make sure to warm-up! There are many ways to do this, but in general, get your core temperature up and get the muscles you plan on working moving. If you are lifting after a skill session then you won’t need a specialized warm-up, if you are coming in “cold” then you will. There are several warm-up ideas listed under the
Exercise Videos link.
6. There is a comprehensive section on
Nutrition as well. Take some time and check this out. It has quality information on how to gain weight, loose weight, sample menu’s, advise on eating out, how to read food labels and everything in between.
7. Note that all the workouts already have dates assigned. THIS IS ON PURPOSE! There will be more than one training block throughout the summer – REMEMBER TO CHECK BACK periodically to get the next training block as it will be posted and dated as applicable.
8. TRAIN HARD – it is your responsibility to return this fall in shape and ready to go!
If you have any questions please to not hesitate to contact me by phone: 315-228-7079 or email:
gharrington@mail.colgate.edu
