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2007 Missouri Valley College Football Summer Strength Manual - 41 Pages

2007 Missouri Valley College Football Summer Strength Manual - 41 Pages

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MISSOURI VALLEY COLLEGE FOOTBALL

2007 SUMMER STRENGTH MANUAL

MISSOURI VALLEY COLLEGE FOOTBALL
SUMMER TRAINING '07
MAX
HANG CLEAN: SQUAT BENCH INCLINE WEIGHT % BODY FAT 16 X 110 YDS. LBS. LBS. LBS. LBS. LBS. % OL=22 seconds DL=20 seconds TE/K/LB/QB=18 seconds DB/WR/RB=17 seconds

June 8: + 5-10 lbs.

July 6: + 5-10 lbs.

"If you believe in yourself and have dedication and pride and never quit, you'll be a winner. The price of victory is high, but so are the rewards."

Paul "Bear" Bryant

May 7, 2007

Dear Viking Football Team,

Strength and Conditioning is one of the cornerstones of our football program. Our goal of being the strongest and best-conditioned team in the conference will be a direct factor in achieving a Heart of America Conference Championship. We have made a few changes in the summer strength and conditioning program. Upon your return to campus you will be tested with consecutive 110-yard (goal line through the endzone) sprints with a brief recovery period between reps, Bench Press, Hang Clean, Pro Agility, and possibly Vertical Jump. Follow the summer program and you will have no problem with these tests, and you will be in tremendous shape. We will be the most physical and best-conditioned team in the Heart of America Conference if you closely follow the 2007 Summer Strength Manual. Concentrate this summer on total body fitness, starting with your “CORE”. Your “CORE” includes the abdominal and low back. Everything you do on the football field is generated from your “CORE”, so make sure you do not neglect it. Incorporate position drills with explosive change of direction/conditioning to simulate football movements to prevent against groin, hamstring, and hip flexor strains and injuries during fall camp.

Whatever it takes to WIN entails: 1.) 2.) 3.) Training with intensity. Do not miss a workout. Do not miss meals. Eat nutritious food. Do not abuse your body with late nights and alcohol.

Have a great summer. Sincerely,

Viking Football Coaches Phone: (660) 831-4155

GOALS FOR AUGUST 2007

Bench

Squat

Cleans

Vertical

Weight

Pro Agility

110's

Viking Football Lifting Position Records

Quarterbacks

40 yard dash B.J. Hall 4.47 sec 40 yard dash Jermaine Solomon 5.11 sec 40 yard dash Larry Wentzel 4.53 sec 40 yard dash Billy Atlas 4.59 sec 40 yard dash Marcus Nichelson 4.85 sec 40 yard dash Eddie Haar 4.41 sec 40 yard dash Cortavious Anderson 4.33 sec 40 yard dash Maurlon Bembry 4.28 sec 40 yard dash Matt Nahlik 4.85 sec

Bench Press Chris White 310 lbs Bench Press Sean Clark 385 lbs Bench Press Merlin Benefield 360 lbs Bench Press Soane Sevelo 380 lbs Bench Press Josh Collins 385 lbs Bench Press LeAndre Matthews 430 lbs Bench Press Mike Wilder 300 lbs Bench Press Glen Baquet 360 lbs Bench Press Joe Park 265 lbs

Back Squat B.J. Hall 455 lbs Back Squat Nick Peker 615 lbs Back Squat Billy-Bob Williams 585 lbs Back Squat Reggie Singletary 525 lbs Back Squat Josh Collins 480 lbs Back Squat LeAndre Matthews 570 lbs Back Squat Kenneth Reed 500 lbs Back Squat Esa Ikonnen 500 lbs Back Squat Park/Pepito 360 lbs

Hang Clean Adam Mares 285 lbs Hang Clean Nick Peker 360 lbs Hang Clean Merlin benefield 360 lbs Hang Clean Marco Burks 330 lbs Hang Clean John Brinley 310 lbs Hang Clean Jacob Cahill 365 lbs Hang Clean Reed/Wilder 260 lbs Hang Clean Curtis Tate 315 lbs Hang Clean Matt Pepito 280 lbs

Vertical Jump Tyrone Jackson 31" Vertical Jump Marque Black 29" Vertical Jump Benefield/ Wentzel 30" Vertical Jump Billy Atlas 32" Vertical Jump Trevor Howard 30" Vertical Jump Robert Holmes 39" Vertical Jump Chris Mosley 36" Vertical Jump DeAndre Smith 36" Vertical Jump Park/Nahlik 27"

Pro Agility Tyrone Jackson 4.43 sec Pro Agility Nick Peker 4.67 sec Pro Agility Larry Wentzel 4.47 sec Pro Agility Billy Atlas 4.31 sec Pro Agility Marcus Nichelson 4.50 sec Pro Agility Jacob Cahill 4.28 sec Pro Agility Jon Nunez 4.31 sec Pro Agility Steven Price 4.34 sec Pro Agility James Justus 4.51 sec

Offensive Line

Defensive Line

Linebackers

Tight Ends

Running Backs

Wide Receivers

Def. Backs

Kicker/Punter

It is very important. Do not neglect your training. and flexibility. you will be defeated on the football field. However.) 3. Keep records to monitor your progress. Do not sacrifice technique to go heavy. The front page has boxes which contain: workout.) . Motivate each other. agility. increased speed. Our goal is to improve your functional capabilities as a football player. LIFT TO WIN!!!! 6. Spot each other. However. lead in/out exercises. Football players are athletes. Train with a partner. and conditioning. Along with skill. they require high levels of strength. Becoming a competitive weightlifter or bodybuilder is not our goal. Special Notes & Emphasis 1. explosiveness.) Follow the workout order. you are in a pre-season phase for football. endurance. Be technique conscious. Sporadic training will hinder your development. power. Strength training. which require a great amount of skill. power.) 4.STRENGTH TRAINING The following pages contain our Strength and Conditioning Program.) 2. It is never a negative aspect. Follow every set and rep and you will succeed. Smaller muscle groups need less time – 2 minutes maximum. The back-side has your wall chart. Our Viking Strength and Conditioning program is designed to do exactly thatimprove your performance.) 5. These pages are two-sided. It does not create a lack of flexibility or diminish skills. Use the lighter weeks to your advantage-rest promotes growth. and flexibility must all be integrated together to improve athletic performance. Muscular strength and power are the most important physical factors of athletic performance. Each week must be completed before moving to the next. If you do not work to develop these attributes. along with speed. The end result of your Strength & Conditioning Program is what happens on the field during a fall Saturday. and let the coaches know what you have accomplished. During the summer months. and a decreased susceptibility to injury are all the things we want to accomplish with this program. Rest – Allow three minutes rest when recovering between large muscle exercises.) 7. speed. These areas can all be improved in the weight room. agility. there must be a balance.

The final 3 weeks you will condition 4 days a week . 10 reps @50% =would equal lifting 50lbs. to your max depending upon how you are doing. July 9th add 0. Each lift is independent of one another. Hang Clean Max: Squat Max: Bench Max: Incline Max: Hang Clean. For example. June 11th and Monday. If you are doing well in another lift add 5 to 10 lbs to your max. NEVER do explosive workouts back to back. Perform 3 sets of 10 reps. The next 5 weeks you will condition 3 days a week. Never condition back to back for the first 3 weeks. Conditioning has been broken into 3 cycles. Again. Split Jerk. you should explosive one day then endurance the next day. Write these numbers in your book and continue to go off these for the rest of the summer.10 lbs. Front Squat Squat Bench. if you are struggling on one lift do not add weight. You will have to insert all of your weights into the wall chart. give your body a day off in between conditioning workouts. Never sacrifice techniques for weight. Close Grip Incline How to read your workout: Sets x Reps x A Percentage of the Goal Weight Wall Chart Example: Max=100 lbs. The weight by percentage chart at the end of this manual will give you the desired weight at each percentage.. Give your body at least one day of rest. Lead In/Out Drills are located next to your workout boxes. The first 3 weeks you will be conditioning 2 days a week. High Pull. ten times DAY 1 BENCH 10 Reps @ 50% 10 Reps @ 61% 50 61 Athlete DAY 1 INCLINE Athlete MAX 100 10 Reps @ 67% 67 MAX 100 10 Reps @ 50% 50 10 Reps @ 61% 61 10 Reps @ 67% 67 You must plug your max in on the wall chart. Your conditioning consists of explosive workouts and endurance workouts. An example for a supplemental exercise is 3x 10.PERCENTAGES Workout percentages for the exercises are based on a rotating max.5. MAKE SURE YOU STRETCH AND PROPERLY WARM UP BEFORE CONDITIONING!!!!!! . Always perform these warm-up and cool down exercises. Go as heavy as you can while maintaining proper technique. On Monday.

rest) 2 x 110 yd.Friday. May 25 Day 1 1. Squat (See Wall Chart) 3. Glute Ham 3x10 7.May 21. Jammers 3x10 5. Dips 2x10 6. Striders. Incline (See Wall Chart) 3. Cleans (See Wall Chart) 5. Close Grip Bench (See Wall Chart) 2. Overhead Squat 2x10 Light Weight 2. Bench (See Wall Chart) 2. Bent Over Rows 3x10 8. Dips 3x10 6. Overhead Squat 2x10 Light Weight 2. Upright Wide Grip Rows 3x10 6. Pull-Ups 2x7 Day 1 & 3 LEAD INS 5 MINUTES JUMP ROPE 10 SQUAT JUMPS LEAD OUTS 3X 20 THROW DOWNS 2X20 RUSSIAN TWISTS Day 2 & 4 LEAD INS 4 X 30 SECS JUMP ROPE 10 SQUAT JUMPS LEAD OUTS 4 X 20 V-Ups 2 X 20 Side Touches Day 2 Conditioning 2 x 800's (3 min rest) 4 x 400's (3 min rest) 6 x200's (2 min rest) 8 x 100's (1 min rest) Day 3 Conditioning 8 x 110 yd. Backward striders (45 sec rest) stretch . Shrugs 3x10 6. Step-Ups 3x10 4. Pull-Ups 2x7 Day 3 1. Neck 1x12 Day 4 1. Glute Ham 3x10 7.VIKING FOOTBALL WEEK 1 : Monday. Push Press 3x10 4. (30 sec. Cleans (See Wall Chart) 5. Squat (See Wall Chart) 3. Incline (See Wall Chart) 3. Jammers 3x10 5. Split Jerks 3x10 4. Lunges 3x10 4. Neck 1x12 Each Way Day 2 1.

WALL CHART WEEK 1 : Monday. May 25 DAY 1 BENCH MAX 10 Reps @ 50% Athlete DAY 1 INCLINE MAX 10 Reps @ 50% Athlete 10 Reps @ 61% 10 Reps @ 67% 10 Reps @ 61% 10 Reps @ 67% DAY 2 CLEAN MAX 10 Reps @ 50% Athlete DAY 2 SQUAT MAX 10 Reps @ 50% Athlete 10 Reps @ 61% 10 Reps @ 67% 10 Reps @ 58 10 Reps @ 64 DAY 3 CLOSE GRIP BENCH MAX 10 Reps @ 50% Athlete DAY 3 INCLINE MAX 10 Reps @ 50% Athlete 10 Reps @ 61% 10 Reps @ 64% 10 Reps @ 70% 10 Reps @ 58% 10 Reps @ 64% 10 Reps @ 70% DAY 4 CLEAN MAX 8 Reps @ 50% Athlete DAY 4 SQUAT MAX 10 Reps @ 50% Athlete 10 Reps @ 58% 10 Reps @64 % 10 Reps @ 70% 8 Reps @ 61% 8 Reps @ 67% 8 Reps @ 70% .Friday.May 21.

Rest) 2 x 110 yd backward striders (45 sec. Dips 3x10 6. Lat Pull Downs 3x10 8. Squat (See Wall Chart) 3. Low Lat Pulls 3x10 9. Squat (See Wall Chart) 4. 3x10 7. Shrugs 3x10 6. Rest) stretch Day 3 Conditioning Flying sprints-(skip 10yd. Jammers 3x10 5. Overhead Squat 2x10 Light Weight 2. Glute Ham 3x10 Day 3 1. Cleans (See Wall Chart) 5.VIKING FOOTBALL WEEK 2: Monday. Step-Ups 3x10 4. Leg Curls 3x10 7. Incline (See Wall Chart) 3. Glute Ham 3x10 7. Pull-Ups 3x8 Day 1 & 3 LEAD INS 5 MINUTES JUMP ROPE 12 SQUAT JUMPS LEAD OUTS IN THE V 2x50 JACKNIFE 2x50 Day 2 & 4 LEAD INS 8 X 30 SECS SPEED JUMP ROPE 12 SQUAT JUMPS LEAD OUTS LEG RAISES 2x50 OBLIQUES 2x50 Day 2 Conditioning 9 x 110 yd striders (30 sec. Incline (See Wall Chart) 3. June 1 Day 1 1. May 28. Neck 1x12 Each Way Day 2 1. Cleans (See Wall Chart) 5. Tricep Extensions 3x10 7.Friday. Jammers 3x10 5. sprint 25 yd. Bent Over Rows 3x10 8. Bench (See Wall Chart) 2. Tricep Ext. Leg Extensions 3x10 6. decelerate 15 yd) X10 Upper body sprints 4 X10 . Bench (See Wall Chart) 2. Neck 1x12 Day 4 1. Push Press 3x10 4. Dips 2x10 6. Overhead Squat 2x10 Light Weight 2.. Split Jerks 3x10 4.

WALL CHART WEEK 2: Monday. May 28. June 1 DAY 1 BENCH MAX 10 Reps @ 50% 10 Reps @ 58% 10 Reps @ 64% 10 Reps @ 70% Athlete DAY 1 INCLINE MAX 10 Reps @ 50% 10 Reps @ 58% 10 Reps @ 64% 10 Reps @ 70% Athlete DAY 2 CLEAN MAX 8 Reps @ 50% Athlete DAY 2 SQUAT MAX 10 Reps @ 50% 10 Reps @ 58% 10 Reps @ 64% 10 Reps @ 70% Athlete 8 Reps @ 61 8 Reps @ 67 8 Reps @ 73 DAY 3 CLOSE GRIP BENCH MAX 10 Reps @ 50% 8 Reps @ 64% Athlete DAY 3 INCLINE MAX 8 Reps @ 50% Athlete 8 Reps @ 64% 8 Reps @ 73% 10 Reps @ 82% 8 Reps @ 73% 8 Reps @ 82% DAY 4 CLEAN MAX 6 Reps @ 50% Athlete DAY 4 SQUAT MAX 8 Reps @ 50% Athlete 8 Reps @ 64% 8 Reps @ 73 % 8 Reps @ 82% 6 Reps @ 64% 6 Reps @ 73% 6 Reps @ 79% .Friday.

Lat Pull Downs 3x10 7. Front Lunge 2x10 5. Dips 3x10 7. Pull-Ups 3x8 Day 2 & 4 LEAD INS 8 X 15 SECS SPEED JUMP ROPE 15 SQUAT JUMPS LEAD OUTS THROW DOWNS 2x25 OBLIQUES 2x50 Day 1 & 3 LEAD INS 5 MINUTES JUMP ROPE 15 SQUAT JUMPS LEAD OUTS IN THE V 2x50 PUSH PULL 2x50 Day 2 Conditioning 10 X 110 yd striders. Cleans (See Wall Chart) 5. Dips 2x10 6. Overhead Squat 2x10 Light Weight 2. Glute Ham 3x10 Day 3 1. Wide Grip Upright Row 3x10 6. RDL 3x10 7. Cleans (See Wall Chart) 4. Backward strider. Incline (See Wall Chart) 3. Neck 1x12 Each Way Day 2 1. Incline (See Wall Chart) 3. 3x10 8. (30 sec. Front Squat 3x10 Light Weight 2. Split Jerks 3x10 4. (45 sec. Side Lunge 2x10 6. Bench (See Wall Chart) 2.Friday. Squat (See Wall Chart) 3. Rest) 2 X110 yd. DB Fly 2x10 6. Step-Ups 3x10 4. DB Rows 3x10 8. Squat (See Wall Chart) 3. Jammers 3x10 5. Bent Over Rows 3x10 8. Rest) Pro Agility 3X each way Day 3 Conditioning 20 X10 yds 15 X 20 yds 10 X 30 yds 5 X 40 yds 40 starts (5yds X 25) . Bench (See Wall Chart) 2. Neck 1x12 Day 4 1. Tricep Extensions 3x10 7. Push Press 4x6 4.VIKING FOOTBALL WEEK 3 : Monday. Tricep Ext. June 8 Day 1 1. Jammers 3x10 5.June 4.

June 8 MAX 8 Reps @ 50% Athlete DAY 1 INCLINE MAX 8 Reps @ 50% Athlete 8 Reps @ 64% 8 Reps @ 70% 8 Reps @ 76% 8 Reps @ 82% DAY 1 BENCH 8 Reps @ 64% 8 Reps @ 70% 8 Reps @ 76% 8 Reps @ 82% DAY 2 CLEAN MAX 6 Reps @ 50% Athlete DAY 2 SQUAT MAX 8 Reps @ 50% Athlete 8 Reps @ 64% 8 Reps @ 70% 8 Reps @ 76% 8 Reps @ 82% 6 Reps @ 61 6 Reps @ 67 6 Reps @ 73 6 Reps @ 79 DAY 3 LOSE GRIP BENCH MAX 6 Reps @ 50% Athlete DAY 3 INCLINE MAX 6 Reps @ 50% Athlete 6 Reps @ 67% 6 Reps @ 73% 6 Reps @ 79% 6 Reps @ 85% 6 Reps @ 67% 6 Reps @ 73% 6 Reps @ 79% 6 Reps @ 85% DAY 4 CLEAN MAX 6 Reps @ 50% Athlete DAY 4 SQUAT MAX 6 Reps @ 50% Athlete 6 Reps @ 67% 6 Reps @ 73 % 6 Reps @ 79% 6 Reps @ 85% 6 Reps @ 64% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 82% .June 4.WALL CHART WEEK 3 : Monday.Friday.

DB Fly 2x10 5. Rest) Pro Agility 3x Each Way Day 2 Conditioning plyometric workout #1 metabolic sets 1-4 40 starts. Overhead Squat 2x10 Light Weight 3. 3x10 8. Leg Curl/Extension 3x10 5. Squat (See Wall Chart) 4. Snatch 3x5 5. Cleans (See Wall Chart) 2. Front Squat 2x10 Light Weight 3. Side Jammers 3x10 5. Glute Ham 3x10 Day 3 1. Tricep Ext. Pull ups 3x8 6. X 10 Day 3 Conditioning 4 X 400's (60 sec. Neck 1x12 Each Way Day 4 1.VIKING FOOTBALL WEEK 4: Monday. DB Rows 3x10 8. Incline (See Wall Chart) 3.Friday. 3x10 6. Split Jerk 3x5 4.Close Grip Bench (See Wall Chart) 2.June 11 . Pull Ups 3x8 7. (45 sec. Tricep Ext. Rest) 8 X 100's (yds) 45 sec rest 6 X 40's (yds) 35 sec rest 4 X 30's (yds) 30 sec rest . 5 yds. (30 sec. Push Press 4x6 4. Incline (See Wall Chart) 3. DB Rows 3x10 7. June 15 Day 1 1. Rest) 2 x 110 yd backward striders. Dips 3x10 7. Glute Ham 3x10 Day 1 & 3 LEAD INS 5 MINUTES JUMP ROPE 3X10 SQUAT JUMPS LEAD OUTS Russian Twist 2x20 Leg Raises 3x30 Day 2 & 4 LEAD INS 8 X 30 SECS SPEED JUMP ROPE 3X10 SQUAT JUMPS LEAD OUTS Throw Downs 4x25 Torso Training 2x20 Secs Day 1 Conditioning 11 x 110 yd striders. Squat (See Wall Chart) 4. DB Fly 2x10 6. Snatch 3x5 6. Bench (See Wall Chart) 2. Neck 1x12 Each Way Day 2 1. Cleans (See Wall Chart) 2.

June 15 DAY 1 BENCH MAX 6 Reps @ 50% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 82% 6 Reps @ 85% Athlete DAY 1 INCLINE MAX 6 Reps @ 50% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 82% 6 Reps @ 85% Athlete DAY 2 CLEAN MAX 6 Reps @ 50% 6 Reps @ 64% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 82% Athlete DAY 2 SQUAT MAX 6 Reps @ 50% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 82% 6 Reps @ 85% Athlete DAY 3 CLOSE GRIP BENCH MAX 10 Reps @ 50% 10 Reps @ 58% 10 Reps @ 65% Athlete DAY 3 INCLINE MAX 10 Reps @ 50% 10 Reps @ 61% 10 Reps @ 65% Athlete DAY 4 CLEAN MAX 6 Reps @ 50% 6 Reps @ 58% 6 Reps @ 64% Athlete DAY 4 SQUAT MAX 10 Reps @ 50% 10 Reps @ 58% 10 Reps @ 65% Athlete .VIKING FOOTBALL WEEK 4: Monday.June 11 .Friday.

Squat (See Wall Chart) 3. Overhead Squat 2x10 Light Weight 2. Rest) 2 x 110 yd backward striders. Cleans (See Wall Chart) 5. Bench (See Wall Chart) 2.Friday. (30 sec. Power Shrugs 3x8 6. Overhead Squat 2x10 Light Weight 2. Squat (See Wall Chart) 3.June 22 Day 1 1. Step-Ups 3x10 4. Glute Ham 3x10 7. Bent Over Rows 3x10 8. Side Jammers 3x10 5. Neck 1x12 Day 4 1. Cleans (See Wall Chart) 5. Incline (See Wall Chart) 3. Tricep Ext. (45 sec. Neck 1x12 Each Way Day 2 1. Split Jerks 3x10 4. French Curls 3x10 7. Incline (See Wall Chart) 3. Pull-Ups 2x7 Day 1 & 3 LEAD INS 5 MINUTES JUMP ROPE 3X10 SQUAT JUMPS LEAD OUTS 3X 20 THROW DOWNS 4x30 LEG RAISES Day 2 & 4 LEAD INS 4 X 30 SECS JUMP ROPE 3X10 SQUAT JUMPS LEAD OUTS 2 X 25 V-Ups 4 X 20 Side Touches Day 1 Conditioning upper body sprints 4 x 10's flying sprint-(skip x10. Pull-Ups 2x7 Day 3 1.VIKING FOOTBALL WEEK 5 : Monday. Dips 3x10 6. Upright Wide Grip Rows 3x10 6. sprintx30. deceleratex15) x4 cone drill 4x each way Day 2 Conditioning 12 x 110 yd striders. Glute Ham 3x10 7. 3x10 7. Lunges 3x10 4. Jammers 3x10 5. Dips 3x10 6. Close Grip Bench (See Wall Chart) 2.June 18. Rest) Pro Agility 3x Each Way Day 3 Conditioning plyometric workout #2 15 x 40 yds . Push Press 3x10 4.

June 22 DAY 1 BENCH MAX 10 Reps @ 50% 8 Reps @ 61% 8 Reps @ 67% Athlete DAY 1 INCLINE MAX 10 Reps @ 50% 8 Reps @ 61% Athlete 8 Reps @ 67% 8 Reps @ 73% 8 Reps @ 79% 8 Reps @ 76% 8 Reps @ 73% 8 Reps @ 79% 8 Reps @ 76% DAY 2 CLEAN MAX 10 Reps @ 50% 6 Reps @ 64% Athlete DAY 2 SQUAT MAX 10 Reps @ 50% 8 Reps @ 61% Athlete 8 Reps @ 67% 8 Reps @ 73% 8 Reps @ 79% 8 Reps @ 76% 6 Reps @ 70% 6 Reps @ 79% 6 Reps @ 85% 6 Reps @ 79% DAY 3 CLOSE GRIP BENCH MAX 10 Reps @ 50% 8 Reps @ 58% Athlete DAY 3 INCLINE MAX 10 Reps @ 50% 8 Reps @ 58% Athlete 8 Reps @ 61% 8 Reps @ 64% 8 Reps @ 70% 8 Reps @ 67% 8 Reps @ 61% 8 Reps @ 64% 8 Reps @ 70% 8 Reps @ 67% DAY 4 CLEAN MAX 10 Reps @ 50% 6 Reps @ 58% Athlete DAY 4 SQUAT MAX 10 Reps @ 50% 8 Reps @ 55% Athlete 8 Reps @ 58% 8 Reps @ 64% 8 Reps @ 70% 8 Reps @ 67% 6 Reps @ 64% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 70% .Friday.June 18.WALL CHART WEEK 5 : Monday.

Clean (See Wall Chart) 3. Rest) 2 x 110 yd backward striders. Dips 3x12 8.VIKING FOOTBALL WEEK 6 : Monday. Rest) Pro Agility 3x Each Way . Front Squat 3x10 4. Snatch 4x5 4. Neck 1x12 Each Way Day 2 1. Incline (See Wall Chart) 2. Push Press 4x6 5. Front Lat Pull Downs 3x10 5. (30 sec.June 25. 1 Leg x100 LEAD OUTS Leg Raises 4x35 Crunch & Hold 5x5x 5 Secs Day 1 Conditioning 10 x 100 yds (45 sec rest) 8 x 50 yds (40 sec rest) 6 x 40 yds (30 sec rest) 4 x 20 yds (15 sec rest) Day 2 LEAD INS Jump Rope-Skipx100/High Kneex100 Squat jumps 15 LEAD OUTS ISOMETRIC 8's x3 HANGING LEG RAISES 3x25 Day 2 Conditioning plyometric workout #3 40 starts 10x5yds Day 3 Conditioning 13 x 110 yd striders. Bench (See Wall Chart) 2. Overhead Squat 2x10 3. Dips 3x12 8. Glute Ham 3x10 7. Clean (See Wall Chart) 5. Glute Ham 3x10 7. Pull Ups 3x7 8. Glute Ham 3x10 7. Squat (See Wall Chart) 4. Wide Grip Upright Row 3x8 6. Jammer 3x8 6.Friday. Neck 1x12 Each Way Day 1 & 3 LEAD INS Jump Rope 2 Legs x 200. (45 sec. Bench (See Wall Chart) 2. Squat (See Wall Chart) 3. Neck 1x12 Each Way Day 3 1. DB Rows 3x10 9.June 29 Day 1 1. Split Jerks 3x8 6.

June 25.Wall Chart WEEK 6 : Monday.June 29 DAY 1 BENCH MAX 10 Reps @ 50% 6 Reps @ 64% 6 Reps @ 73% 6 Reps @ 79% 6 Reps @ 85% 6 Reps @ 82% Athlete DAY 1 SQUAT MAX 10 Reps @ 50% 8 Reps @ 55% 8 Reps @ 58% 8 Reps @ 64% 8 Reps @ 70% 8 Reps @ 67% Athlete DAY 2 INCLINE MAX 10 Reps @ 50% 6 Reps @ 64% 6 Reps @ 73% 6 Reps @ 79% 6 Reps @ 85% 6 Reps @ 82% Athlete DAY 2 CLEAN MAX 10 Reps @ 50% 6 Reps @ 64% 5 Reps @ 73% 5 Reps @ 82% 5 Reps @ 88% 5 Reps @ 82% Athlete DAY 3 BENCH MAX 10 Reps @ 50% 6 Reps @ 58% 6 Reps @ 64% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 73% Athlete DAY 3 SQUAT MAX 10 Reps @ 50% 8 Reps @ 61% 8 Reps @ 67% 8 Reps @ 73% 8 Reps @ 79% 8 Reps @ 76% Athlete DAY 3 CLEAN MAX 10 Reps @ 50% 6 Reps @ 61% 5 Reps @ 67% 5 Reps @ 73% 5 Reps @ 79% 5 Reps @ 73% Athlete .Friday.

VIKING FOOTBALL DAILY WORKOUT SCHEDULE JULY 4TH WEEK: MONDAY. JULY 6 The Entire Week is a REST WEEK If you would like to continue to lift. REMEMBER CELEBRATION IN MODERATION!!!!!!! . repeat Week 6 There is no running or Lead In/Out for this week. JULY 2-FRIDAY. Use this week to allow your legs to fully recover.

Clean (See Wall Chart) 3. (30 sec. Neck 1x12 Each Way Day 2 1. Glute Ham 3x10 8. Push Press 4x6 5. July 13 Day 1 1.VIKING FOOTBALL WEEK 7 : Monday. Glute Ham 3x10 7. Bench (See Wall Chart) 2. Clean (See Wall Chart) 5. Pull Ups 3x7 8. Front Squat 3x10 4. Front Lat Pull Downs 3x10 5. Dips 3x12 9.July 9. Bench (See Wall Chart) 2. Neck 1x12 Each Way Day 3 1. Dips 3x12 9. Squat (See Wall Chart) 3. Split Jerks 3x8 6. (45 sec. Power Shrugs 3x8 Heavy Weight 7. DB Rows 3x10 9. Overhead Squat 2x10 3. Snatch 4x5 4. Side Jammer 3x8 7. RDL 3x10 8. Power Shrug Wide Grip Upright Row 3x8 6. Squat (See Wall Chart) 4. Neck 1x12 Each Way Day 1 Conditioning 3 cone drill x 6 4 cone drill x 8 triangle drill x 10 Day 1 & 3 LEAD INS Jump Rope 2 Legs x 200. Incline (See Wall Chart) 2.Friday. Rest) 2 x 110 yd backward striders. Jammer 3x8 6. Rest) Pro Agility 3x Each Way Day 3 Conditioning plometric workout #4 40 starts 10 x 10 yds . 1 Leg x100 LEAD OUTS Throw Downs 3x40 Crunch & Hold 5x5x 5 Secs Day 2 LEAD INS Jump Rope 2 Legs x350 Squat jumps 15 LEAD OUTS ISOMETRIC 8's x3 HANGING LEG RAISES 3X25 Day 2 Conditioning 14 x 110 yd striders.

Wall Chart WEEK 7 : Monday. July 13 DAY 1 BENCH MAX 10 Reps @ 50% 6 Reps @ 64% 6 Reps @ 73% 6 Reps @ 79% 6 Reps @ 85% 6 Reps @ 82% Athlete DAY 1 SQUAT MAX 10 Reps @ 50% 6 Reps @ 58% 6 Reps @ 64% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 73% Athlete DAY 2 INCLINE MAX 10 Reps @ 50% 6 Reps @ 64% 6 Reps @ 73% 6 Reps @ 79% 6 Reps @ 85% 6 Reps @ 82% Athlete DAY 2 CLEAN MAX 10 Reps @ 50% 6 Reps @ 64% 5 Reps @ 73% 5 Reps @ 82% 5 Reps @ 88% 5 Reps @ 82% Athlete DAY 3 BENCH MAX 10 Reps @ 50% 6 Reps @ 58% 6 Reps @ 64% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 73% Athlete DAY 3 SQUAT MAX 10 Reps @ 50% 6 Reps @ 64% 6 Reps @ 73% 6 Reps @ 79% 6 Reps @ 85% 6 Reps @ 82% Athlete DAY 3 CLEAN MAX 10 Reps @ 50% 6 Reps @ 61% 5 Reps @ 67% 5 Reps @ 73% 5 Reps @ 79% 5 Reps @ 73% Athlete .July 9.Friday.

Clean (See Wall Chart) 3. Glute Ham 3x10 8. DB Rows 3x10 9. Side Jammer 3x8 7. Front Squat 3x8 4. Power Shrugs 3x8 Heavy Weight 7. Incline (See Wall Chart) 2. Jammer 3x8 6.July 16. Split Jerks 3x8 6. Rest) Pro Agility 3x Each Way . RDL 3x10 8. Dips 3x12 9. Bench (See Wall Chart) 2. 1 Leg x100. Bench (See Wall Chart) 2. Rest) 2 x 110 yd backward striders. (30 sec. Front Lat Pull Downs 3x10 5. Pull Ups 3x7 8. DB Bench 3x8 Increase Wt Each Time Day 3 1. Neck 1x12 Each Way Day 1 & 3 LEAD INS Jump Rope 2 Legs x 200. Dips 3x12 9. Skip x100 LEAD OUTS Throw Downs 3x20 In The V 2x20 Day 1 Conditioning 1 x 800 (3 minute rest) 2 x 400 (2 minute rest) 3 x 200 (1 minute rest) 15 x 40 yds ( 45 sec rest) Day 2 LEAD INS Jump Rope 2 Legs x250/ 1 Leg x100 Squat jumps 2x10 LEAD OUTS 3x25 Push Pulls Leg Raises 2X50 Day 2 Conditioning Day 3 Conditioning plyometric workout #5 40 starts 15 x 10 yds 16 x 110 yd striders. Neck 1x12 Each Way LINEMAN 10.Friday. (45 sec. Overhead Squat 2x10 3. July 20 Day 1 1. Snatch 4x5 4.VIKING FOOTBALL WEEK 8 : Monday. Neck 1x12 Each Way LINEMAN 10. Squat (See Wall Chart) 4. Clean (See Wall Chart) 5. DB IC Bench 3x8 Inc Wt Each Time Day 2 1. Push Press 4x6 5. Power Shrug Wide Grip Upright Row 3x8 6. Squat (See Wall Chart) 3. Glute Ham 3x10 7.

Friday.Wall Chart WEEK 8 : Monday.July 16. July 20 DAY 1 BENCH MAX 10 Reps @ 50% 6 Reps @ 64% 4 Reps @ 79% 4 Reps @ 85% 4 Reps @ 91% 4 Reps @ 88% Athlete DAY 1 SQUAT MAX 10 Reps @ 50% 6 Reps @ 58% 6 Reps @ 64% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 73% Athlete DAY 2 INCLINE MAX 10 Reps @ 50% 6 Reps @ 64% 4 Reps @ 79% 4 Reps @ 85% 4 Reps @ 91% 4 Reps @ 88% Athlete DAY 2 CLEAN MAX 10 Reps @ 50% 6 Reps @ 67% 4 Reps @ 79% 4 Reps @ 85% 4 Reps @ 91% 4 Reps @ 85% Athlete DAY 3 BENCH MAX 10 Reps @ 50% 6 Reps @ 61% 4 Reps @ 70% 4 Reps @ 76% 4 Reps @ 82% 4 Reps @ 79% Athlete DAY 3 SQUAT MAX 10 Reps @ 50% 6 Reps @ 64% 6 Reps @ 73% 6 Reps @ 79% 6 Reps @ 85% 6 Reps @ 82% Athlete DAY 3 CLEAN MAX 10 Reps @ 50% 6 Reps @ 64% 4 Reps @ 70% 4 Reps @ 76% 4 Reps @ 82% 4 Reps @ 76% Athlete .

DB Bench 3x8 Increase Wt Each Time Day 3 1. Jammer 3x8 6.stride. Bench (See Wall Chart) 2. Glute Ham 3x10 7. Front Lat Pull Downs 3x10 5. Dips 3x12 9. Bench (See Wall Chart) 2.VIKING FOOTBALL WEEK 9 : Monday. Power Shrugs 3x8 Heavy Weight 7. Neck 1x12 Each Way LINEMAN 10. Side Jammer 3x8 7.sprint 1 x110 sprint (rest 1:00 minute) (1x80. Glute Ham 3x10 8. July 23. Squat (See Wall Chart) 4.6x20yds) rest 45 sec.6x40. Neck 1x12 Each Way Day 1 & 3 LEAD INS Jump Rope High Knees x200. Overhead Squat 2x10 3. Clean (See Wall Chart) 3. RDL 3x10 8. July 27 Day 1 1. Incline (See Wall Chart) 2. Squat (See Wall Chart) 3. Pull Ups 3x7 8. Split Jerks 3x8 6. DB Rows 3x10 9. Day 2 Conditioning metabolic (sets 1-4.1x60. Skip x200 LEAD OUTS Throw Downs 3x25 Bench Crunch 2x20x35lbs Day 2 LEAD INS Jump Rope 2 Legs x250 Squat jumps 2x10 LEAD OUTS 3x25 Push Pulls Jacknife 4x25 Day 1 Conditioning 1 x 800 jog. Clean (See Wall Chart) 5.Friday. 1) 1:30 rest between sets Day 3 Conditioning plyometric workout #7 40 starts 15 x 10 yds Day 4 Conditioning 18 x 110 yd striders. DB IC Bench 3x8 Inc Wt Each Time Day 2 1. Rest) Pro Agility 3x Each Way . (30 sec. Rest) 2 x 110 yd backward striders. (45 sec. Push Press 4x6 5. Dips 3x12 9. Front Squat 3x8 4. Neck 1x12 Each Way LINEMAN 10. Power Shrug Wide Grip Upright Row 3x8 6. Snatch 4x5 4.

Friday.Wall Chart WEEK 9 : Monday. July 23. July 27 DAY 1 BENCH MAX 10 Reps @ 50% 6 Reps @ 64% 4 Reps @ 79% 4 Reps @ 85% 4 Reps @ 91% 4 Reps @ 88% Athlete DAY 1 SQUAT MAX 10 Reps @ 50% 6 Reps @ 58% 6 Reps @ 64% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 73% Athlete DAY 2 INCLINE MAX 10 Reps @ 50% 6 Reps @ 64% 4 Reps @ 79% 4 Reps @ 85% 4 Reps @ 91% 4 Reps @ 88% Athlete DAY 2 CLEAN MAX 10 Reps @ 50% 6 Reps @ 67% 4 Reps @ 79% 4 Reps @ 85% 4 Reps @ 91% 4 Reps @ 85% Athlete DAY 3 BENCH MAX 10 Reps @ 50% 6 Reps @ 61% 4 Reps @ 70% 4 Reps @ 76% 4 Reps @ 82% 4 Reps @ 79% Athlete DAY 3 SQUAT MAX 10 Reps @ 50% 6 Reps @ 64% 6 Reps @ 73% 6 Reps @ 79% 6 Reps @ 85% 6 Reps @ 82% Athlete DAY 3 CLEAN MAX 10 Reps @ 50% 6 Reps @ 64% 4 Reps @ 70% 4 Reps @ 76% 4 Reps @ 82% 4 Reps @ 76% Athlete .

3.2. Aug. DB Rows 3x8 9. Rest) Pro Agility 3x Each Way Day 3 Conditioning plyometric workout #7 40 starts 15 x 10 yds Day 4 Conditioning 1 x 800 jog. Bench (See Wall Chart) 2. (45 sec.sprint 1 x110 sprint (rest 1:00 minute) (1x80. Clean (See Wall Chart) 5. 3 Day 1 1. Squat (See Wall Chart) 4. Clean (See Wall Chart) 3. Neck 1x12 Each Way Day 1 & 3 LEAD INS Jump Rope High Knees x200. RDL 3x10 8. Neck 1x12 Each Way LINEMAN 10. .Friday. Side Jammer 3x8 7. Rest) 2 x 110 yd backward striders.July 30. Front Squat 3x8 4.2.4.6x20yds) rest 45 sec. (30 sec. Bench (See Wall Chart) 2. Snatch 4x5 4.1x60.stride. Wide Grip Upright Row 3x8 6. Push Press 3x6 6.1. Neck 1x12 Each Way LINEMAN 10. Weighted Dips 3x12 9. Push Press 4x6 5.6x40. Dips 3x12 9. Glute Ham 3x10 8. DB Bench 4x6 Increase Wt Each Time Day 3 1. Pull Ups 3x8 5. Jammer 3x8 6.3) 1:00 rest between sets Day 2 Conditioning 20 x 110 yd striders. Skip x200 LEAD OUTS Throw Downs 4x25 Crunch & Hold 10x5x5 Secs Day 2 LEAD INS Jump Rope 2 Legs x300 Squat jumps 2x10 LEAD OUTS Leg Raises 4X25 Jacknife 3x20 Day 1 Conditioning metabolic (sets 1. Squat (See Wall Chart) 3. Pull Ups 3x7 8.VIKING FOOTBALL WEEK 10 : Monday. DB IC Bench 4x6 Inc Wt Each Time Day 2 1. Overhead Squat 2x10 3. Incline (See Wall Chart) 2. Power Shrugs 3x8 Heavy Weight 7. Glute Ham 3x10 7.

Wall Chart WEEK 10 : Monday.Friday.July 30. 3 DAY 1 BENCH MAX 10 Reps @ 50% 6 Reps @ 67% 4 Reps @ 79% 3 Reps @ 88% 3 Reps @ 94% 3 Reps @ 91% Athlete DAY 1 SQUAT MAX 10 Reps @ 50% 6 Reps @ 61% 4 Reps @ 70% 4 Reps @ 76% 4 Reps @ 82% 4 Reps @ 79% Athlete DAY 2 INCLINE MAX 10 Reps @ 50% 6 Reps @ 67% 4 Reps @ 79% 3 Reps @ 88% 3 Reps @ 94% 3 Reps @ 91% Athlete DAY 2 CLEAN MAX 10 Reps @ 50% 6 Reps @ 67% 4 Reps @ 79% 3 Reps @ 88% 3 Reps @ 94% 3 Reps @ 88% Athlete DAY 3 BENCH MAX 10 Reps @ 50% 6 Reps @ 64% 4 Reps @ 73% 3 Reps @ 79% 3 Reps @ 85% 3 Reps @ 82% Athlete DAY 3 SQUAT MAX 10 Reps @ 50% 6 Reps @ 67% 4 Reps @ 79% 4 Reps @ 85% 4 Reps @ 91% 4 Reps @ 88% Athlete DAY 3 CLEAN MAX 10 Reps @ 50% 6 Reps @ 64% 4 Reps @ 70% 3 Reps @ 79% 3 Reps @ 85% 3 Reps @ 79% Athlete . Aug.

10 Day 1 1. Neck 1x12 Each Way LINEMAN 10. (45 sec. Glute Ham 3x10 7.VIKING FOOTBALL WEEK 11 : Monday. Clean (See Wall Chart) 3. Jammer 3x8 6. 6. DB Rows 3x10 9. Incline (See Wall Chart) 2. Squat (See Wall Chart) 3. Neck 1x12 Each Way LINEMAN 10. Pull Ups 3x7 8. Dips 3x12 9. Push Press 4x6 5. Front Lat Pull Downs 3x10 5. DB Bench 4x6 Increase Wt Each Time Day 3 NO WORKOUT REST YOUR BODY TO PREPARE FOR TESTING Day 1 & 3 LEAD INS Jump Rope 2 Legs x 500 Squat jumps 3x10 LEAD OUTS Throw Downs 4x25 Bench Crunch 2x20x35lbs Day 2 LEAD INS Jump Rope 2 Legs x100 Skip x100. Rest) Pro Agility 3x Each Way Day 4 Conditioning NONE REST!!!!! . Snatch 4x5 4.Friday. High Knee x100 LEAD OUTS 4x25 Push Pulls Leg Raises 4X25 Remember to take a day off between conditioning!!!! Day 1 Conditioning plyometric workout #7 40 starts 15 x 10 yds Day 3 Conditioning NONE REST!!!!!! Day 2 Conditioning 21 x 110 yd striders. DB IC Bench 4x6 Inc Wt Each Time Day 2 1. Rest) 2 x 110 yd backward striders. RDL 3x10 8. Power Shrug Wide Grip Upright Row 3x8 6. Aug. Front Squat 3x8 4. Bench (See Wall Chart) 2. Aug. Power Shrugs 3x8 Heavy Weight 7. (30 sec.

6.Wall Chart WEEK 11 : Monday. Aug. Aug.Friday. 10 DAY 1 BENCH MAX 10 Reps @ 50% 6 Reps @ 64% 4 Reps @ 79% 4 Reps @ 85% 4 Reps @ 91% 4 Reps @ 88% Athlete DAY 1 SQUAT MAX 10 Reps @ 50% 6 Reps @ 58% 6 Reps @ 64% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 73% Athlete DAY 2 INCLINE MAX 10 Reps @ 50% 6 Reps @ 64% 4 Reps @ 79% 4 Reps @ 85% 4 Reps @ 91% 4 Reps @ 88% Athlete DAY 2 CLEAN MAX 10 Reps @ 50% 6 Reps @ 67% 4 Reps @ 79% 4 Reps @ 85% 4 Reps @ 91% 4 Reps @ 85% Athlete .

Max in 20 sec. Max in 20 sec. Max in 20 sec. Max in 20 sec. Max in 10 sec. Max in 20 sec. Max in 20 sec. Single Leg: 1-2 1-4 1-3 4-2 Max in 10 sec. Max in 10 sec. Max in 10 sec. Max in 10 sec. .VIKING FOOTBALL PLYOMETRICS WORKOUT #1 2 3 1 4 Both Legs: 1-2 1-4 1-2-3 1-3-2 1-2-3-4 Max in 20 sec. Max in 20 sec. Both Legs: 1-2-3-4 1-3 1-4-3-2 4-2 Max in 20 sec. Both Legs: (1 foam block) 1-2 1-4 Max in 10 sec.

VIKING FOOTBALL PLYOMETRICS WORKOUT #2 2 3 1 4 Both Legs: 1-2 1-2-3 1-3-2 1-2-3-4 Max in 20 sec. Max in 5 sec. Max in 20 sec. (2x) (2x) (4x) 1-2-3-4 4-3-2-1 1-3 4-2 Max in 20 sec. Single Leg: 1-2 1-4 1-3 4-2 Max in 10 sec. Max in 20 sec. ( 2 x Each Leg) ( 2 x Each Leg) ( 2 x Each Leg) ( 2 x Each Leg) Both Legs: (1 foam block) Both Legs: (2 foam blocks) Both Legs: 1-2 1-4 1-4 Max in 10 sec. Max in 20 sec. Max in 10 sec. Max in 20 sec. . Max in 10 sec. Max in 10 sec. Max in 20 sec. Max in 10 sec. Max in 20 sec.

14 Reps.VIKING FOOTBALL PLYOMETRICS WORKOUT #3 Box Jumps 6" Box 18" Box 24" Box 28" Box 12 Reps 12 Reps 12 Reps 12 Reps (Single Leg) (Both Legs) (Both Legs) (Both Legs) 2 3 1 4 Both Legs: 1-2 1-2-3 1-2-3-4 1-3 1-2 1-2-3-4 28" Box 24" Box 18" Box 6" Box 18" Box Max in 10 sec. 14 Reps. Max in 10 sec. 14 Reps. Max in 10 sec. Max in 10 sec. Max in 15 sec. Single Leg: Sprint Strides: Box Jumps: . Max in 10 sec. 14 Reps. Max in 15 sec.

Max in 20 sec. Single Leg: 1-2 1-4 Max in 10 sec. ( 2 x Each Leg) ( 2 x Each Leg) Both Legs: (2 foam blocks) Both Legs: (3 foam blocks) Both Legs: 1-2 1-4 1-4 Max in 10 sec. Max in 10 sec. Max in 20 sec. Max in 20 sec. Max in 5 sec. Max in 20 sec. (2x) (2x) (2x) (2x) . Max in 20 sec. Max in 20 sec.VIKING FOOTBALL PLYOMETRICS WORKOUT #7 2 3 1 4 Both Legs: 1-2 1-2-3 1-3-2 1-2-3-4 Max in 20 sec. Max in 10 sec. (2x) (2x) (4x) 1-2-3-4/1-4-3-2 1-3 1-4-3-2/1-4-2-3 4-2 Max in 20 sec.

Max in 10 sec. 14 Reps 14 Reps 14 Reps 22 Reps (Single Leg) (Both Legs) (Both Legs) (Single Leg) 2 sets 2 sets 2 sets 3 sets Box Jumps .VIKING FOOTBALL PLYOMETRICS WORKOUT #5 Box Jumps 6" Box 12" Box 18" Box 24" Box 6" Box 14 Reps 14 Reps 14 Reps 14 Reps 14 Reps (Single Leg) (Both Legs) (Both Legs) (Both Legs) (Single Leg) 2 sets 2 sets 2 sets 2 sets 1 set 2 3 1 4 Both Legs: 1-2 1-2-3 1-2-3-4 1-3-2 6" Box 12" Box 18" Box 6" Box Max in 10 sec. Max in 10 sec. Max in 10 sec.

Max in 20 sec.VIKING FOOTBALL PLYOMETRICS WORKOUT #7 2 3 1 4 Both Legs: 1-2 1-2-3 1-3-2 1-2-3-4 Max in 20 sec. Max in 20 sec. (2x) (2x) (2x) (2x) . Max in 5 sec. Max in 10 sec. ( 2 x Each Leg) ( 2 x Each Leg) Both Legs: (2 foam blocks) Both Legs: (3 foam blocks) Both Legs: 1-2 1-4 1-4 Max in 10 sec. Max in 10 sec. Max in 20 sec. Max in 20 sec. Max in 20 sec. (2x) (2x) (4x) 1-2-3-4/1-4-3-2 1-3 1-4-3-2/1-4-2-3 4-2 Max in 20 sec. Max in 20 sec. Single Leg: 1-2 1-4 Max in 10 sec.

Using abdominals left hips off of ground or bench. Jacknife (and single leg) 1. Lie on backs with legs in the air and spread like a “V” 2. 2. Leg Raises 1. Lift legs together to toes are overhead. making sure shoulder blades come off ground. Crunch upwards into the “V” using. hang from the top with legs straight down. Start on feet. Pull knees up to the chest using abdominal muscles. Lie on back with legs straight up at 90 degrees. Keeping legs straight. 2. bent over with hands touching the ground in front of feet. Lie back at 45 degrees.Lead In and Lead Out Exercises Bench Crunch (and twisting) 1. 2. Hips Ups 1. and then overhead for a total of 32 reps. chest pass. Continue to do this to both sides. keeping knees at 90 degree angle. left them upwards until they reach a 90 degree angle. With left arm crossed behind head. Hanging Leg Raises 1. In the “V’ 1. Using chin up bar. Walk hand over hand outwards until body is fully extended and then inch by inch walk the feet back in the original position. Grab stationary object with both hands. 2. but hold it at the top for 1 second. 3. Using weight at chest. 2. Place feet onto a bench. 2. Isometric 8’s 1. Crunch and Hold 1. Lie on the floor with legs straight out and arms at your side. 2. to the right. 2. . Lie on ground with right ankle crossed over left knee. crunch upwards using abdominals to lift shoulder blades off the ground. Partner throws medicine ball 8 times to the left. Have a partner use a weight belt to strap feet to the ground. Keep legs straight throughout exercise. Obliques 1. Lie on back and perform a standard crunch. come up and touch the left elbow to the right knee. Inch Worm 1. Use abdominals to crunch body upwards making so that hands touch the toes.

Use abdominals to lift arms and legs up simultaneously to have hands touch feet at the top. and throw it back. Lift legs as explosively as possible towards partner while keeping knees locked. and twist to the left and hold. Lie flat on back and hold onto standing partners ankles behind your head. Perform slowly. Lie on back with arms at sides and legs straight out in front of you 6’’ off the ground. 2. 2. 3. Using a weight held straight out in front of you. Tuck Jumps 1. Sit on the floor with legs off the ground and body leaning back slightly. Partner is needed. This is one rep Throw Downs 1. Third position is on the left side. Tic Tac Toe 1. . 2. There are four positions and you hold each for the allotted time with body in a straight line. jump as explosively as possible bringing knees to chest. Twist back to the center and hold. Partner will then throw legs back down forcefully. Standing in place.Ups 1. And the last position is lying on the stomach with arms and legs off the ground. Partner throws medicine ball to the side and you touch the floor with it on the right. Sit on the floor with legs straight out and body leaning back slightly. This is one rep.Push Pull 1. left. 2. Russian Twist 1. 2. Partner is needed. right. Position one is push up position. 2. Slowly bring the right knee to the chest. V. Lie on back with arms fully extended above head. and you bring them back up explosively. Next bring the left knee to the chest while pushing the right knee back out. Second position is the same but on the right side. Torso Training 1. but on elbows. twist torso to the right and hold for 1 second. 3.

sprint to the second cone. if not use an incline to run against resistance. Resisted Running. then spring for 20 yards. Flying Sprints 1. againg turn back and run for 10 yards. Start at the goal line. Start by skipping specified distance. Finish the last 30 yards at 90 percent of full running speed. 2. turn and sprint back to the beginning. L. 2. Start with hand on the line. . Hills 1. Pro Agility 1. 30 Yard Ladder 1. then sprint for 25 yards. then sprint for the specified distance. turning and coming back for 40 yards. and decelerate for 15 yards.Drill 1. 3.Conditioning Exercises 110 Yard Striders (and backward striders) 1. and finishing through the starting line again. turn and sprint back to the second cone. return to goal line and touch with the left hand. Be at a full speed sprint for the next 40 yards. 2. Continue this pattern at 5 yard increments until finished with the 30 yards. Skip. run to the 5 yards line and touch with right hand. then stride for 10 yards. and finish by turning back and running for the final 5 yards. 2. Start by skipping for 20 yards. then turn back and run for 30 yards. Starting at the end of the “L”. Start by running for 50 yards. Sprint 1. Flying 60’s 1. turn and sprint touching the line with right hand. Start by skipping for 10 yards. Start on the goal line. turn and sprint to the top of the “L”. Start at goal line and run at about 50 percent for first 40 yards emphasizing long strides. Descending Ladder Sprints 1. Use a harness or sport cords if available. start running building up speed for first 20 yards. then turn and sprint touching the line with left hand. then turn back for 20 yards. Set up three cones in the shape of an “L”. Increase speed to 75 percent for the next 40 yards. and glide for 20. Build Ups 1.

Using only arms. Sit on the ground with legs straight out in front.Sprints 1. Start at the first cone and sprint to cone 2. then sprint to cone 3 then sprint forward and backpedal back. Stride 1. Explode off the line and use good running form during the sprint. 3 Cone Wheel 1. Upper Body Sprints 1. Triangle Drill 1. O-Line and D-Line do not do 1 foot jumps or more than 2 foam blocks. then stride for the distance. 4 Cone Drill 1. simulate running motion keeping elbows locked and using shoulders. then sprint again to finish the drill. Plyometric Workouts Plyo Square 1. Start in position stance. 2. keep them in a straight line. 4. Start in sprinter’s stance. Start at the first cone and sprint to cone 2. use quick motions making sure not to slide and stay off of the lines. the slide back to cone 1. When jumping. . then backpedal to cone 4. then stride again to finish the drill. Start by striding. Starts 1. Stay in an athletic position while doing plyos. If foam blocks are not available. 5. then sprint for the distance. Explode off the line and use good running form during the sprint. Sprint. Stride. keeping knees bent and on balls of feet. Start at the first cone and sprint to cone 2. Sprint 1. 3. Start by sprinting. 3. Jump as quick and as accurately as possible and follow workout patterns. 2. and finish by shuffling back to cone 1. use cones or other substitute. then shuffle to cone 3. Stride. Do not cross your body with your arms. then backpedal to cone 3. Sprint.

WEIGHT BY PERCENTAGE CHART LBS. 200 210 220 230 240 250 260 270 280 290 300 310 320 330 340 350 360 370 380 390 400 410 420 430 440 450 460 470 480 490 500 50% 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 52% 104 109 114 120 125 130 135 140 145 150 155 161 166 172 177 182 187 192 198 203 208 213 218 224 229 234 239 244 250 255 260 55% 110 116 121 127 132 136 143 149 154 160 165 171 176 182 187 193 198 204 209 215 220 226 231 237 242 248 253 259 264 270 275 57% 114 120 125 131 137 143 146 154 160 165 171 177 182 188 194 200 205 211 217 222 228 234 239 245 251 257 262 266 274 279 285 60% 120 126 132 138 144 150 156 162 168 174 180 186 192 198 204 210 216 222 228 234 240 246 252 258 264 270 276 282 288 294 300 62% 124 130 136 143 149 155 161 167 174 180 186 192 198 205 211 217 223 229 236 242 248 254 260 267 273 279 285 291 298 304 310 65% 130 137 143 150 156 163 169 176 182 189 195 202 208 215 221 228 234 241 247 254 260 267 273 280 286 293 299 306 312 319 325 67% 134 141 147 154 161 168 174 181 188 194 201 208 214 221 228 235 241 248 255 261 268 275 281 288 295 302 308 315 322 328 335 70% 140 147 154 161 168 175 182 189 196 203 210 217 224 231 238 245 252 259 266 273 280 287 294 301 308 315 322 329 336 343 350 72% 144 151 158 166 173 180 187 194 202 209 216 223 230 238 245 252 259 266 274 281 288 295 302 310 317 324 331 338 346 353 360 75% 150 158 165 173 180 188 195 203 210 218 225 233 240 248 255 263 270 278 285 293 300 308 315 323 330 338 345 353 360 368 375 77% 154 162 169 177 185 193 200 208 216 223 231 239 246 254 262 270 277 285 293 300 308 316 323 331 339 347 354 362 370 377 385 80% 160 168 176 184 192 200 208 216 224 232 240 248 256 264 272 280 288 296 304 312 320 328 336 344 352 360 368 376 384 392 400 82% 164 172 180 189 197 205 213 221 230 238 246 254 262 271 279 287 295 303 312 320 328 336 344 353 361 369 377 385 394 402 410 85% 170 179 187 196 204 213 221 230 238 247 255 264 272 281 289 298 306 315 323 332 340 349 357 366 374 383 391 400 408 417 425 87% 174 183 191 200 209 218 226 235 244 252 261 270 278 287 296 305 313 322 331 339 348 357 365 374 383 392 400 409 418 426 435 90% 180 189 198 207 216 225 234 243 252 261 270 279 288 297 306 315 324 333 342 351 360 369 378 387 396 405 414 423 432 441 450 92% 184 193 202 212 221 230 239 248 258 267 276 285 294 304 313 322 331 340 350 359 368 377 386 396 405 414 423 432 442 451 460 95% 190 200 209 219 228 238 247 257 266 276 285 295 304 314 323 333 342 352 361 371 380 390 399 409 418 428 437 447 456 466 475 97% 194 204 213 223 233 243 252 262 272 281 291 301 310 320 330 340 349 359 369 378 388 398 407 417 427 437 446 456 466 475 485 .

WEIGHT BY PERCENTAGE CHART LBS. 510 520 530 540 550 50% 255 260 265 270 275 52% 265 270 276 281 286 55% 281 286 292 297 303 57% 291 296 302 308 314 60% 306 312 318 324 330 62% 316 322 329 335 341 65% 332 338 345 351 358 67% 342 348 355 362 369 70% 357 364 371 378 385 72% 367 374 382 389 396 75% 383 390 398 405 413 77% 393 400 408 416 424 80% 408 416 424 432 440 82% 418 426 435 443 451 85% 434 442 451 459 468 87% 444 452 461 470 479 90% 459 468 477 486 495 92% 469 478 488 497 506 95% 485 494 504 513 523 97% 495 504 514 524 534 560 570 580 590 600 610 620 630 640 650 660 670 680 690 700 710 720 730 740 750 280 285 290 295 300 305 310 315 320 325 330 335 340 345 350 355 360 365 370 375 291 296 302 307 312 317 322 328 333 338 343 348 354 359 364 369 374 380 385 390 308 314 319 325 330 336 341 347 352 358 363 369 374 380 385 391 396 402 407 413 319 325 331 336 342 348 353 359 365 371 376 382 388 393 399 405 410 416 422 428 336 342 348 354 360 366 372 378 384 390 396 402 408 414 420 426 432 438 444 450 347 353 360 366 372 378 384 391 397 403 409 415 422 428 434 440 446 453 459 465 364 371 377 384 390 397 403 410 416 423 429 436 442 449 455 462 468 475 481 488 375 382 389 395 402 409 415 422 429 436 442 449 456 462 469 476 482 489 496 503 392 399 406 413 420 427 434 441 448 455 462 469 476 483 490 497 504 511 518 525 403 410 418 425 432 439 446 454 461 468 475 482 490 497 504 511 518 526 533 540 420 428 435 443 450 458 465 473 480 488 495 503 510 518 525 533 540 548 555 563 431 439 447 454 462 470 477 485 493 501 508 516 524 531 539 547 554 562 570 578 448 456 464 472 480 488 496 504 512 520 528 536 544 552 560 568 576 584 592 600 459 467 476 484 492 500 508 517 525 533 541 549 558 566 574 582 590 599 607 615 476 485 493 502 510 519 527 536 544 553 561 570 578 587 595 604 612 621 629 638 487 496 505 513 522 531 539 548 557 566 574 583 592 600 609 618 626 635 644 653 504 513 522 531 540 549 558 567 576 585 594 603 612 621 630 639 648 657 666 675 515 524 534 543 552 561 570 580 589 598 607 616 626 635 644 653 662 672 681 690 532 542 551 561 570 580 589 599 608 618 627 637 646 656 665 675 684 694 703 713 543 553 563 572 582 592 601 611 621 631 640 650 660 669 679 689 698 708 718 728 .

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