Macalester College Athletics

All Sports [ Core Routines | Dynamic Warm-Up  | Jump Rope Routines | Speed Ladder Routines | Dot Mat Routines | Percentage Chart ]
                  [ Shoulder Program ][Example Workout with Explanations]



Non Weight Room Workout [ Cycle 1 ][ Cycle 2 ][ Cycle 3 ][ Cycle 4 ]

Football [ Cycle 1 SAQ | Cycle 1 Strength ][ Cycle 2 SAQ | Cycle 2 Strength ]
[ Cycle 3 SAQ | Cycle 3 Strength ][ Cycle 4 SAQ | Cycle 4 Strength]

Football Kickers [ Cycle 1 ][ Cycle 2 ][ Cycle 3 ][ Cycle 4 ]

Football Quarterbacks [ Cycle 1 ][ Cycle 2 ][ Cycle 3 ][ Cycle 4 ]

Volleyball [ Cycle 1 SAQ | Cycle 1 Strength ] [ Cycle 2 SAQ | Cycle 2 Strength ]
[ Cycle 3 SAQ | Cycle 3 Strength ] [ Cycle 4 SAQ l Cycle 4 Strength ]

Men's Basketball [ Cycle 1 SAQ | Cycle 1 Strength ][ Cycle 2 SAQ |Cycle 2 Strength ]
[ Cycle 3 SAQ |Cycle 3 Strength ][ Cycle 4 SAQ |Cycle 4 Strength ]

Women's Basketball [ Cycle 1 SAQ | Cycle 1 Strength ][ Cycle 2 SAQ | Cycle 2 Strength][ Cycle 3 SAQ | Cycle 3 Strength][ Cycle 4 SAQ |Cycle 4 Strength ]

Men's Soccer [ Cycle 1 ][ Cycle 2 ][ Cycle 3 ][ Cycle 4 ]

Men's Soccer Goal Keepers [ Cycle 1 ][ Cycle 2 ][ Cycle 3 ][ Cycle 4 ]

Women's Soccer [ Cycle 1 ][ Cycle 2 ][Cycle 3 ][ Cycle 4 ]

Women's Soccer Goal Keepers [ Cycle 1 ][ Cycle 2 ][ Cycle 3 ][ Cycle 4 ]

Baseball [ Cycle 1 Strength 2 Day] [ Cycle 1 Strength 3 Day] [ Cycle 1 SAQ ] [ Cycle 2 Strength 2 Day] [ Cycle 2 Strength 3 Day] [ Cycle 2 SAQ ] [ Cycle 3 Strength 2 Day]
[ Cycle 3 Strength 3 Day] [ Cycle 3 SAQ ][ Cycle 4 Strength 2 Day][ Cycle 4 Strength 3 Day] [Cycle 4 SAQ ]

Softball [ Cycle 1 Strength ] [ Cycle 1 SAQ ][ Cycle 2 Strength ] [ Cycle 2 SAQ ][ Cycle 3 Strength ] [ Cycle 3 SAQ ][ Cycle 4 SAQ |Cycle 4 Strength ]

Men's & Women's Golf [ Cycle 1 Strength ] [ Cycle 2 Strength ][ Cycle 3 Strength ][ Cycle 4 Strength ]

Water Polo [ Cycle 1 Strength ][Cycle 1 Core][ Cycle 2 Strength ][cycle 2 Core][ Cycle 3 Strength ][Cycle 3 Core][Cycle 4 Strength][Cycle 4 Core]

Men's & Women's Cross Country [ Cycle 1 Non Weightroom ] [ Cycle 1 Strength ] [ Cycle 1 Core]
[ Cycle 2 Non Weightroom ] [ Cycle 2 Strength ] [ Cycle 2 Core][ Cycle 3 Non Weightroom ] [ Cycle 3 Strength ] [ Cycle 3 Core][ Cycle 4 Strength ][ Cycle 4 Core ] [Cycle 4 Non Weightroom]

Men's & Women's Swimming  [ ADDITIONAL CORE ][ Cycle 1 Strength ] [ Cycle 1 Core ]
[ Cycle 2 Strength ] [ Cycle 2 Core ][ Cycle 3 Strength ] [ Cycle 3 Core ][ Cycle 4 Strength ] [ Cycle 4 Core ]

Men's & Women's Diving [ Cycle 1 Strength ][Cycle 1 Core][ Cycle 2 Strength ][ Cycle 2 Core][ Cycle 3 Strength ][ Cycle 3 Core][ Cycle 4 Strength ][ Cycle 4 Core]

Track & Field Throwers [ Cycle 1 ] [ Cycle 2 ][ Cycle 3 ][ Cycle 4 ]

Track & Field Sprinters / Jumpers / Hurdlers [ Cycle 1 ] [ Cycle 2 ][ Cycle 3][ Cycle 4 ]

Men's & Women's Tennis [ Cycle 1 Strength ] [ Cycle 1 SAQ ] [ Cycle 2 Strength ] [ Cycle 2 SAQ ] 
[ Cycle 3 Strength ] [ Cycle 3 SAQ ][ Cycle 4 Strength][ Cycle 4 SAQ]