Football Approach to the Weight Room

Jim Bob Bryant 252-717-8681 JIMBOB.BRYANT @CRAVEN.K12.NC.US

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STARTING OFF IN-SEASON/OFF-SEASON POSITION SUMMER OFF-SEASON DRAFT TEAMS Breakdown groups in Weight Room by position or summer Teams TEAM A OL/DL TEAM B Combos-RB/LB/TE TEAM C Skill-WR/DB/QB TEAM D Mixed Group-None Starters

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TEAM CONCEPT-COMPETITION

Summer Work-outs-4 Captains Draft 4 teams Each team competes for points during the summer days. At the end of the summer the team with the most points were called The Elite Eleven. They all received a special Havelock Dri-Fit Shirt-Three days off conditioning when regular season started-A Pizza Party. INDIVIDUAL GOALS-MAKE MYSELF BETTER/MAKE THE TEAM BETTER
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 We have a possible 32 days we can make during the summerPlayers Pledge-I will make at least 24 days to prove my dedication to the team. If you make your required number of days you receive a T-Shirt and will not have to condition extra when the season starts. Every day of the 24 that the player does not make-He will run 1,000 yards of pain after every regular season practice until the days are made up. They will also not play in a game until all days are made up. PLAYERS-VARSITY AND JV ARE HELD ACCOUNTABLE

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HAVELOCK SUMMER TEAM SPEED

START EVERYDAY WITH LOOSE SKIPS/ARM MOVEMENTS

DAY 1 WARM-UPS 20 YARDS HIGH KNEES BUTT KICKS LOW SHUFFLE TOUCH 2 LOW SHUFFLE FLIP LATERAL LUNGES KNEE TO SHOULDERS LUNGE HANDS ON HIPS LUNGE MOVING ARMS

DAY 2 WARM-UPS 20 YARDS A-SKIPS QUICK SKIPS CRAB WALKS-LATERALS CARIOCA WALKING KNEE TO CHEST REVERSE HIP THRUSTS LUNGE INNER THIGH PUSH LUNGE HAMSTRING

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HAVELOCK SUMMER TEAM SPEED

1 DAY 1 BOXES SPEED JUMPS/WITH HIGH BOX STEP-OVERS BUNNY-HOPS LATERAL HOPS RIGHT FOOT HOPS LEFT FOOT HOPS TUCK JUMPS HIGH KNEES SPRINT THROUGHS READ/REACT UTAH LOW SHUFFLE BLEACHERS INVERTED PUSH-UPS SPEED SQUATS LUNGES TIRES X 5 THROWS SQUAT THROWS CHEST THROWS REVERSE SNATCH THROWS TORSO THROWS RT/LT ROUND THE WORLD RUNS DAY 2 BOXES STAGGERED/NO HIGH BOX STEP-OVERS ONE IN TWO IN HOP SCOTCH ANKLE FLIPS RIGHT FOOT LEFT FOOT ZIG-ZAG ALI SHUFFLE SPEED LATERAL HOPS SPREAD LEG HOPS BLEACHERS DONKEY KICKS SPEED JUMPS SPRINT UPS TIRES X 10 REPS OVER HEAD SQUATS PLYO PUSH-UPS SNATCH PUSH-PRESS ROUND THE WORLD RUNS

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2011 RAM FOOTBALL SUMMER DAILY SCHEDULE TUESDAY

7AM TEAM SPEED JOG A LAP SPEED WARM-UPS SPEED AND EXPLOSIVE POWER CIRCUIT B BAGS C BLEACHERS D TIRES

A BOXES 7:30AM

3X3 3 X 10 8:20AM 8:30AM 9:20AM

BENCH/SQUAT/CLEANS SLDEADS

SWITCH TO CLEATS/HELMETS OFFENSIVE PRACTICE TEAM CONDITION TEAM COMPETITION

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2011 RAM FOOTBALL SUMMER DAILY SCHEDULE WEDNESDAY 7AM TEAM SPEED JOG A LAP SPEED WARM-UPS SPECIALISTS K/P/LS/PR/KR OL ONE ON ONE PASS DRILLS VARSITY OFFENSE SWITCH VARSITY DEFENSE TEAM CONDITION

7:30AM 8:20AM 8:30AM 9:20AM

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2011 RAM FOOTBALL SUMMER DAILY SCHEDULE THURSDAY

7AM

TEAM SPEED JOG A LAP SPEED WARM-UPS SPEED AND EXPLOSIVE POWER CIRCUIT B C BAGS BLEACHERS

A BOXES 7:30AM

D TIRES

3X5 3 X 10

BENCH/DEADS/CLEANS ANKLE SQUATS

8:20AM 8:30AM 9:20AM

SWITCH TO CLEATS/HELMETS DEFENSIVE PRACTICE TEAM CONDITION TEAM COMPETITION 7 ON 7 THURSDAY NIGHTS AT 6 PM

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SUMMER WEIGHTROOM
TUESDAY BENCH SQUATS CLEANS SL DEADS 135 POUNDS (RED SHEETS) 3X3 3X3 3X3 3 X 10

THURSDAY BENCH DEADS CLEANS ANKLE SQUATS 40% OF SQUAT MAX

(BLUE SHEETS) 3X5 3X5 3X5 3 X 10

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FALL RED SHEETS 3 X 3

1 REP MAX Sets & Reps 100 110 120 130 140 150 160 170 180 190 200 210 220 230 240 250 260 270 280 290 WEEK 1 3X3 75 83 90 98 105 113 120 128 135 143 150 158 165 173 180 188 195 203 210 218 WEEK 2 3X3 78 86 94 101 109 117 125 133 140 148 156 164 172 179 187 195 203 211 218 226 WEEK 3 3X3 80 88 96 104 112 120 128 136 144 152 160 168 176 184 192 200 208 216 224 232 WEEK 4 3X3 83 91 100 108 116 125 133 141 149 158 166 174 183 191 199 208 216 224 232 241 WEEK 5 3X3 85 94 102 111 119 128 136 145 153 162 170 179 187 196 204 213 221 230 238 247 WEEK 6 3X3 90 99 108 117 126 135 144 153 162 171 180 189 198 207 216 225 234 243 252 261 WEEK 7 3X3 95 104.5 114 123.5 133 142.5 152 161.5 171 180.5 190 199.5 209 218.5 228 237.5 247 256.5 266 275.5

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FALL BLUE SHEETS 3 X 5

1 REP MAX Sets & Reps 100 110 120 130 140 150 160 170 180 190 200 210 220 230 240 250 260 270 280 290 WEEK 1 3X5 65 72 78 85 91 98 104 111 117 124 130 137 143 150 156 163 169 176 182 189 WEEK 2 3X5 68 75 82 88 95 102 109 116 122 129 136 143 150 156 163 170 177 184 190 197 WEEK 3 3X5 70 77 84 91 98 105 112 119 126 133 140 147 154 161 168 175 182 189 196 203 WEEK 4 3X5 73 80 88 95 102 110 117 124 131 139 146 153 161 168 175 183 190 197 204 212 WEEK 5 3X5 75 83 90 98 105 113 120 128 135 143 150 158 165 173 180 188 195 203 210 218 WEEK 6 3X5 80 88 96 104 112 120 128 136 144 152 160 168 176 184 192 200 208 216 224 232 WEEK 7 3X5 85 93.5 102 110.5 119 127.5 136 144.5 153 161.5 170 178.5 187 195.5 204 212.5 221 229.5 238 246.5

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Weight Room Spring

Monday (Red 5 x 3) Bench/Squat/Power-Cleans/SL Deads Tuesday Wednesday Thursday Friday (Blue 5 x 5) Speed and Agility Chart/Condition Imagination Chart Speed and Agility Chart/Condition Bench/Squat/Hang-Cleans/Hex Bar Deads

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