Buffalo State Incoming Freshman Workout

Hello Future Bengal,

If you are reading this you have most likely made the decision to attend Buffalo State for

your athletic career. Over the past few years, our strength staff has noticed that a number of our

freshman have come in with various backgrounds and techniques in the weight room. This

workout has been designed to develop a basic level of technique, mobility, and strength to help

ensure that all freshman understand the expectations of our strength staff. We have divided the

workout in to upper and lower body days and upper body and lower body tests. Each workout

has three levels. As you progress through the levels you will be developing a basic level of

strength that will prepare you for the rigors of collegiate strength and conditioning. The upper

body tests consist of five exercises. These exercises include push-ups, bench press, dumbbell

(DB) shoulder press, DB 1 arm row, and pull ups. The lower body exercises include three

exercises. These exercises include squats, step ups, and jump squats. All of these exercises will

be described below. Good luck on your journey!

Sincerely,

Nathan Young, MS, CSCS

 Exercise Descriptions

Upper Body Lifts

Level 1

Elbow In Push-ups: Lay on the ground and place your hands on the ground next to your chest.
Your index fingers should be in line with the seams of your shirt. Make sure that your abs, lower
back, and glutes are all tight. Press yourself up and complete the desired number of reps. This
exercise is commonly done wrong and the belly often sags toward the ground. Keep your body
as straight as possible as you perform the movement. This is a Level 1 lift and will need to be
performed for 20 reps for men and 10 reps for women. Have a coach watch your technique.

Kneeling DB Shoulder Press: You will start out kneeling on both knees. This will eliminate
leaning backwards and straining your back and keeping the emphasis on your shoulders. The
DBs will be lowered to your shoulders and lifted to full extension above your head. There
should be a brief pause at the top of the movement. This movement will be present in all three
levels and the weight will be based off of your body weight (BW).

1 Arm DB Row: Kneeling on a bench or box, have one knee on the bench/box and the other foot
on the ground for support. Your non-working hand will be supporting your bodyweight on the
bench and the other hand will be holding the DB. Pull the DB up along your side and try to touch
your chest/lats with the DB. Make sure as you lower the weight you get full extension at the
bottom of the movement. This movement will be present in all three levels.

Level 2

Bench Press: You will need to have five points of contact throughout the movement. Make sure
your head, upper back, glutes, and both feet are in contact with the bench or the ground. Squeeze
you shoulder blades together and produce a small arch in your lower back. Grip the bar with your
thumbs around the bar and make sure that your hands are evenly distributed on both sides. The
grip should be slightly wider than shoulder width apart. The taller you are the wider your grip
should be. Make sure your feet are under you or slightly pulled back. Once you have unracked
the bar, lower it to your chest to a point slightly below your nipples. You elbows should be at 45
degrees to your body. Touch the torso and drive the weight in the opposite direction with the bar
going in a straight path or a slight backwards arch back to the starting position. You max will be
based off your bodyweight.

Kneeling DB Shoulder Press: Same as above. The weight goal will increase.

1 Arm DB Row: Same as above. The weight goal will increase.

Level 3

Bench Press: Same as above. The weight goal will increase.

Kneeling DB Shoulder Press: Same as above. The weight goal will increase.

1 Arm DB Row: Same as above. The weight goal will increase.

Or

Pull up: Grip a pull up bar at a height where you can perform a repetition for the full range of
motion. You can use any grip that you prefer (underhand, overhand, or neutral). Pull yourself
upward until your chin is over the bar and then lower yourself until your arms at full extension.
We use variations of pull-ups here at Buffalo State, but for the purpose of the strength test, these
should be done without any cheating.
 Upper Body Standards
Level 1
Elbow In Push ups Men: 20 repetitions with perfect form
Women: 10 Repetitions with perfect form

Kneeling DB Shoulder Press 5% of BW in each hand: 20 repetitions

Ex. If you weigh 200 lbs: 200 x .05= 10 lb. DBs in each hand

1 Arm DB Row 10% of BW in each hand: 20 repetitions

Ex. If you weigh 200 lbs: 200 x .10= 20 lb. DBs in each hand

Level 2
Bench Press 25% of BW: 20 repetitions
Ex. If you weigh 200 lbs: 200 x .25= 50 lb. on the bench press

Kneeling DB Shoulder Press 10% of BW in each hand: 20 repetitions

Ex. If you weigh 200 lbs: 200 x .10= 20 lb. DBs in each hand

1 Arm DB Row 17.5% of BW in each hand: 20 repetitions

Ex. If you weigh 200 lbs: 200 x .175= 35 lb. DBs in each hand

Level 3
Bench Press 50% of BW: 20 repetitions
Ex. If you weigh 200 lbs: 200 x .50= 100 lb. on the bench press

Kneeling DB Shoulder Press 17.5% of BW in each hand: 20 repetitions

Ex. If you weigh 200 lbs: 200 x .175= 35 lb. DBs in each hand

1 Arm DB Row 25% of BW in each hand: 20 repetitions

Ex. If you weigh 200 lbs: 200 x .25= 50 lb. DBs in each hand
Or

Pullups 5 strict repetitions of BW only

Lower Body Lifts

Level 1
BW Box Squat: Standing with your feet shoulder width apart and your arms extended out in front
of you; push your hips backwards as if you are sitting into a chair. Lower your hips until your
glutes touch the box, then change direction and come back to the standing position. Use a 12-14
box that will allow you to reach a depth where your quads will be parallel with the ground. If you
are over 6 0 tall, then you may want to use a slightly taller box that should not exceed 18.
Make sure that your feet stay flat on the ground and toes pointed straight ahead. Keep you back
straight and slightly arched throughout the motion.

High Box Step Up: Using a 24-30 box; perform a step up motion like you are walking up the
stairs. You can perform the repetitions one leg at a time or you can alternate your legs. Make
sure that as you step up that your leg performing the repetition reaches full extension before you
stabilize yourself with the other foot. The weight used will be based off of your BW. You can
use barbells, dumbbells, or weighted vests to get the desired weight. This movement will be
present through all three levels.

Jump Squat: Perform the same squat motion that is described above without the box. Reach a
depth a few inches higher than your normal squat and explode upwards. Try to jump as high as
possible each repetition. As you land on the ground, reset your starting position, and repeat the
motion. The weight used will be based off of your BW.

Level 2
Touch and Go Box Squat: Standing with your feet shoulder width apart with the weight of your
body on your heel and the outside of your foot. Grab the bar evenly on both sides and pull your
head under the bar so that the bar is in contact with your upper back. Squeeze your shoulder
blades together and form a muscular shelf for the bar to rest on. Push your elbows under the
bar arch your lower back and tighten the core. Your head should be looking straight ahead or
slightly upward at all times. Push your hips backwards and your knees outward as if you are
trying to rip a floor mat apart with your feet. Lower your hips until your glutes touch the box,
then change direction and come back to the standing position. Use a 12-14 box that will allow
you to reach a depth where your quads will be parallel with the ground. If you are over 6 0 tall,
then you may want to use a slightly taller box that should not exceed 18. Make sure that your
feet stay flat on the ground and toes pointed straight ahead. Keep you back straight and slightly
arched throughout the motion.

High Box Step Up: Same as above. The goal weight will increase.
Jump Squat: Same as above. The goal weight will increase.

Level 3
Touch and Go Box Squat: Same as above. The goal weight will increase.

High Box Step Up: Same as above. The goal weight will increase.

Jump Squat: Same as above. The goal weight will increase.

 Lower Body Standards
Level 1
BW Box Squat 20 repetitions with/BW

High Box Step Up 24-30 Box: 20 repetitions each leg

Jump Squat 20 repetitions with/BW

Level 2
Touch and Go Box Squat 35% of BW: 20 repetitions
Ex. If you weigh 200 lbs: 200 x .35= 70 lb. (bar weight or 2x35 lb. DBs)

High Box Step Up 24-30 Box: 10% of BW- 20 repetitions each leg
Ex. If you weigh 200 lbs: 200 x .10= 20 lb. (2x10 lb. DBs)

Jump Squat 20 repetitions with 5% of BW

Ex. If you weigh 200 lbs: 200 x .05= 10 lb. (2x5 lb. DBs)

Level 3
Touch and Go Box Squat 65% of BW: 20 repetitions
Ex. If you weigh 200 lbs: 200 x .65= 130 lb. (bar weight or 2x65 lb. DBs)

High Box Step Up 24-30 Box: 25% of BW- 20 repetitions each leg
Ex. If you weigh 200 lbs: 200 x .25= 50 lb. (2x25 lb. DBs)

Jump Squat 20 repetitions with 10% of BW

Ex. If you weigh 200 lbs: 200 x .10= 20 lb. (2x10 lb. DBs)
 Instructions
On day one of the program, perform the six movement test to evaluate where you are at.
If you have been coached properly, you will be able to complete this on one of your first
attempts. If you are unable to pass any one of the six tests then you will perform the Level 1
workout until you can pass that level.

If you pass Level 1, then start on the Level 2 workout. You can perform this workout as
often as needed until you are physically prepared to pass the Level 2 test. Once you can complete
all of the repetitions for Level 2, you should then proceed to Level 3.

The Level 3 workout will help further prepare you to advance in the progression. The
weights will increase and by now your technique should be improving. Once you have
completed Level 3, you can continue the workout until your sport coach sends you the next
program. Continue to work on form and get as strong as possible before coming onto campus.

What I am Looking For:

Upper Body: You should be able to perform 10-20 perfect pushups. This means your elbows will
stay close to the body and not flare out. You will go all the way down to the ground and be able
touch your nose to the floor. Your back will remain stiff and not start to sag when you are tired.
Anything based on BW; you should be able to perform 20 repetitions with the desired weight.
With Pull-ups, I want to see 5 strict repetitions with your arms fully extended at the bottom and
your chin above the bar at the top.

Lower Body: With any squatting movement I want to see that you keep your core tight and you
reach the depth of the 12-14 box. With the squats and the jumps, pay attention to your knees
and make sure they stay in line with your toes as you lower yourself and as you land with the
weight. With the step ups, I want to see if you can bring your knee straight up without flaring it
to get your foot on top of the box. I want to see you drive the weight to full extension without
you losing your balance or needing to bring your other foot to the box for help.

Core: You can find a number of core exercises and programs on Buffalo States athletic page
under Strength and Conditioning or you can just click on this:
http://www.buffalostateathletics.com/sports/2013/11/13/GEN_1113130924.aspx?&tab=2.
 Level 1 Workout
Day 1

BW Box Squat 3x15

High Box Step Up 3x15 each
RDL 3x15
Lower back 3x15
Core

Day 2

Elbow In Push Up 3x15

Kneeling DB Shoulder Press 3x15
1 Arm DB Row 3x15
Pull Downs 3x15

Day 3

Jump Squats 3x15

Lateral Lunge 3x10 each
RDL 3x15
Lower back 3x15
Core

Day 4

Elbow In Push Up 3x15

DB Lateral Raises 3x15
1 Arm DB Row 3x15
Pull Downs 3x15

or TEST
 Level 2 Workout
Day 1

Touch and Go Box Squat 3x15

High Box Step Up 3x12 each
RDL 3x12
Lower back 3x15
Core

Day 2

Bench Press 3x15

Kneeling DB Shoulder Press 3x12
1 Arm DB Row 3x12
Pull Downs 3x12
Tricep Pressdowns 3x12

Day 3

Jump Squats 3x15

BW Box Squats 3x20
Reverse Lunge 3x10 each
RDL 3x15
Lower back 3x15
Core

Day 4

DB Bench Press 3x8

DB Lateral Raises 3x15
1 Arm DB Row 3x15
Pull Downs 3x15
Dips 3x8

or TEST
 Level 3 Workout
Day 1

Jump Squats 3x15

Touch and Go Box Squat 3x15-12-10 (go up in weight each set)
High Box Step Up 3x10 each
RDL 4x8
Lower back 4x15
Core

Day 2

Bench Press 4x15-12-10-8 (go up in weight each set)

Kneeling DB Shoulder Press 3x12
1 Arm DB Row 4x10
Pull Downs 3x12
Rear Delt Fly 3x10
Tricep Pressdowns 3x12
Biceps Your Choice

Day 3

Jump Squats 4x15

Goblet Box Squats 3x20 (hold 1 DB or kettle bell under your chin )
Forward Lunge 3x8 each
RDL 3x15
Lower back 3x15
Core

Day 4

DB Incline Bench Press 4x8

DB Lateral Raises 3x15
1 Arm DB Row 4x10
Pull Downs 3x15
Dips 3x8
Biceps Your Choice

or TEST