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Athletic Program Phases

Athletic Program Phases

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Published by coach b

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Published by: coach b on Nov 26, 2008
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11/05/2012

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ATHLETIC PROGRAM PHASES
Phase I (After Football to Christmas)
All: Four days weights, 1 day of conditioningBasketball: Two days weights, 3 days of basketballMAX before Christmas
Phase II (After Christmas to End of Basketball)
Line and Others: Four days weights, 1 day of footballBacks: Three days weights, 2 days of football (Football mixed in with weights)Basketball: Two days weights, 3 days of basketballMAX after Basketball
Phase III (After Basketball to Week after Spring Break)
Line and Others: Four days weights, 1 day of footballBacks: Three days weights, 2 days of football (Football mixed in with weights)Baseball: Two days weights, 3 days of baseball
Phase IV (Week after Spring Break to End of District Baseball)
Line: Four days weights, 1 day football (Football mixed in with weights)Backs: Two days weights, 3 days footballBaseball: Two days weights, 3 days of baseballOthers: Four days weights, 1 day of conditioning
Phase V (After District Baseball to End of School)
Line: Two days weights, 3 days of footballBacks: 1 day weights, 4 days of footballOthers: Three days weights, 2 days conditioningMAX before End of School (School Max Champion)
Phase VI (Summer Break)
Weights, Conditioning, Sports
FINAL Phase (Football Season)
All: Two days weights, 3 days footballOthers: Three days weights, 2 days sportMAX during two-a-days / first week of school
Weights:
4 Days: 2 Days Upper (M/R), 2 Days Lower (T/F)3 Days: 2 Days Full (M/F), 1 Day Speed (W)2 Days: 2 Days Full (M/R), in sport (M/W)1 Day: 1 Day Full (W)
 
YEARLY PHASE GOALS
6
th
Grade:
Sports Specific WorkoutsLearn all Warm-up drillsJump ropes, running ropes, ect. No weights
7
th
Grade:
Beginning weight lifting (No weight)Proper lifting form in all lifts that will be done at the high schoolSpeed weights introduced at the end of the year 
8
th
Grade:
Weight lifting with weights (Very light)Speed weights done more often then regular liftingMax once at end of school year 
9
th
Grade (End):10
th
Grade (End):
Backs and Non-Football-Backs and Non-Football-Bench90% of BWBench100% of BWSquat—110% of BW Squat—130% of BW40Sub 5.20sec40Sub 5.10secO-Line-O-Line-Bench100% of BWBench110% of BWSquat120% of BWSquat140% of BW40Sub 6.00sec40Sub 5.90sec
11
th
Grade (Middle):12
th
Grade (Beginning):
Backs and Non-Football-Backs and Non-Football-Bench110% of BWBench120% of BWSquat—150% of BW Squat—170% of BW40Sub 5.00sec40Sub 4.90secO-Line-O-Line-Bench120% of BWBench130% of BWSquat160% of BWSquat180% of BW40Sub 5.70sec40Sub 5.50sec
MAX FORMULA:
Bench+Squat+Power Clean+(VJ * 10)40 + Shuttle

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