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Monday

Dynamic Warm‐up
Running

Week #1

4/5/2010

Clean (M)
Back Squat (H)
Incline Bench (L)
Bent over Barbell Row (L)
Poliquin Press
Calf Raises
Weighted crunch
Straight bar Curl

110 yds 
20s
5
8
8
8
10
10
10
10

X
rest 60s
5
8
8
8
10
10
10
10

Tuesday

Position runs

Wednesday
Dynamic Warm‐up
Running

20 yds

Clean Pull (H)
Step‐up (L)
Overhead Press (M)
DB Row (M)
Row to neck
Body Curl
Tricep Pushdown
Tricep Pushdown
EZ bar Curl

5
8
8
8
10
10
10
10

Thursday

Position runs

Friday
Dynamic Warm‐up
Running

180 yds

Bench Press (H)
Weighted Pull‐ups (H)
Snatch (L)
Front Squat (M)
DB Arc Row
Weighted leg raises
Skullcrushers
Russian twist

8
8
5
8
10
10
10
10

X
rest 45s
5
8
8
8
10
10
10
10

X
rest 2 min
8
8
5
8
10
10
10
10

6
5
8
8
8
10
10
10
10

5
8
8
8

5
8
8
8

5
8
8
8

5
8
8
8

8
8
5
8

8
8
5
8

1x

12
5
8
8
8
10
10
10
10
1x

4
8
8
5
8
10
10
10
10

(L)    Light  ‐ all sets @ 60% of RM
(M) Medium ‐ light to heavy @ 80% of RM (set1 55% set2 63% set3 68% set4 75% set5 80%)
(H)   Heavy ‐ light to heavy @ 100% of RM (set1 70% set2 78% set3 85% set4 93% set5 100%) 

Monday Dynamic Warm‐up Running Week #2 4/12/2010 Snatch (M) Step‐up (H) Bench (L) Assisted Pull‐ups (L) DB Arc Row Weighted leg raises Skullcrushers Russian twist 110 yds 20s 5 8 8 8 10 10 10 10 X rest 60s 5 8 8 8 10 10 10 10 Tuesday Position Runs Wednesday Dynamic Warm‐up Running 20 yds Clean (H) Front Squat (L) Incline Bench (M) Bent over Barbell Row (M) Poliquin Press Calf Raises Weighted crunch Weighted crunch Straight bar Curl 5 8 8 8 10 10 10 10 Thursday Position Runs Friday Dynamic Warm‐up Running 180 yds Overhead Press (H) DB Row (H) Clean Pull (L) Back Squat (M) Row to neck Body Curl Tricep Pushdown EZ bar Curl 8 8 5 8 10 10 10 10 X rest 45s 5 8 8 8 10 10 10 10 X rest 2 min 8 8 5 8 10 10 10 10 8 5 8 8 8 10 10 10 10 5 8 8 8 5 8 8 8 5 8 8 8 5 8 8 8 8 8 5 8 8 8 5 8 2x 12 5 8 8 8 10 10 10 10 2x 4 8 8 5 8 10 10 10 10 (L)    Light  ‐ all sets @ 60% of RM (M) Medium ‐ light to heavy @ 80% of RM (set1 55% set2 63% set3 68% set4 75% set5 80%) (H)   Heavy ‐ light to heavy @ 100% of RM (set1 70% set2 78% set3 85% set4 93% set5 100%)  .

Monday Dynamic Warm‐up Running Week #3 4/19/2010 Clean Pull (M) Front Squat (H) Overhead Press (L) DB Row (L) Row to neck Body Curl Tricep Pushdown EZ bar Curl 110 yds 20s 5 8 8 8 10 10 10 10 X rest 60s 5 8 8 8 10 10 10 10 Tuesday Position Runs Wednesday Dynamic Warm‐up Running 20 yds Snatch (H) Back Squat (L) Bench Press (M) Pull‐ups (M) DB Arc Row Weighted leg raises Skullcrushers Russian twist 5 8 8 8 10 10 10 10 Thursday Position Runs Friday Dynamic Warm‐up Running 180 yds Incline bench (H) Bent over barbell Row (H) Clean (L) Step‐up (M) Poliquin Press Calf Raises Weighted crunch Straight bar Curl 8 8 5 8 10 10 10 10 X rest 45s 5 8 8 8 10 10 10 10 X rest 2 min 8 8 5 8 10 10 10 10 10 5 8 8 8 10 10 10 10 5 8 8 8 5 8 8 8 5 8 8 8 5 8 8 8 8 8 5 8 8 8 5 8 3x 12 5 8 8 8 10 10 10 10 3x 6 8 8 5 8 10 10 10 10 (L)    Light  ‐ all sets @ 60% of RM (M) Medium ‐ light to heavy @ 80% of RM (set1 55% set2 63% set3 68% set4 75% set5 80%) (H)   Heavy ‐ light to heavy @ 100% of RM (set1 70% set2 78% set3 85% set4 93% set5 100%)  .

Monday Dynamic Warm‐up Running Week #4 4/26/2010 Clean (M) Back Squat (H) Incline Bench (L) Bent over Barbell Row (L) Poliquin Press Calf Raises Weighted crunch Straight bar Curl 110 yds  20s 5 6 6 6 12 12 12 12 X rest 60s 4 6 6 6 10 10 10 10 Tuesday Position runs Wednesday Dynamic Warm‐up Running 20 yds Clean Pull (H) Step‐up (L) Overhead Press (M) DB Row (M) Row to neck Body Curl Tricep Pushdown Tricep Pushdown EZ bar Curl 5 6 6 6 12 12 12 12 Thursday OFF Friday Dynamic Warm‐up Running 180 yds Bench Press (H) Weighted Pull‐ups (H) Snatch (L) Front Squat (M) DB Arc Row Weighted leg raises Skullcrushers Russian twist 6 6 5 6 12 12 12 12 X rest 45s 4 6 6 6 10 10 10 10 X rest 2 min 6 6 4 6 10 10 10 10 12 3 6 6 6 8 8 8 8 3 6 6 6 3 6 6 6 3 6 6 6 3 6 6 6 6 6 3 6 6 6 3 6 3x 12 3 6 6 6 8 8 8 8 6 6 6 3 6 8 8 8 8 (L)    Light  ‐ all sets @ 60% of RM (M) Medium ‐ light to heavy @ 80% of RM (set1 55% set2 63% set3 68% set4 75% set5 80%) (H)   Heavy ‐ light to heavy @ 100% of RM (set1 70% set2 78% set3 85% set4 93% set5 100%)  .

Monday Dynamic Warm‐up Running Week #5 5/3/2010 Snatch (M) Step‐up (H) Bench (L) Assisted Pull‐ups (L) DB Arc Row Weighted leg raises Skullcrushers Russian twist 110 yds 20s 5 6 6 6 12 12 12 12 X rest 60s 4 6 6 6 10 10 10 10 Tuesday Position Runs Wednesday Dynamic Warm‐up Running 20 yds Clean (H) Front Squat (L) Incline Bench (M) Bent over Barbell Row (M) Poliquin Press Calf Raises Weighted crunch Weighted crunch Straight bar Curl 5 6 6 6 12 12 12 12 Thursday Off Friday Dynamic Warm‐up Running 180 yds Overhead Press (H) DB Row (H) Clean Pull (L) Back Squat (M) Row to neck Body Curl Tricep Pushdown EZ bar Curl 6 6 5 6 12 12 12 12 X rest 45s 4 6 6 6 10 10 10 10 X rest 2 min 6 6 4 6 10 10 10 10 8 3 6 6 6 8 8 8 8 3 6 6 6 3 6 6 6 3 6 6 6 3 6 6 6 6 6 3 6 6 6 3 6 3x 12 3 6 6 6 8 8 8 8 4 6 6 3 6 8 8 8 8 (L)    Light  ‐ all sets @ 60% of RM (M) Medium ‐ light to heavy @ 80% of RM (set1 55% set2 63% set3 68% set4 75% set5 80%) (H)   Heavy ‐ light to heavy @ 100% of RM (set1 70% set2 78% set3 85% set4 93% set5 100%)  .

Monday Dynamic Warm‐up Running Week #6 5/10/2010 Clean Pull (M) Front Squat (H) Overhead Press (L) DB Row (L) Row to neck Body Curl Tricep Pushdown EZ bar Curl 110 yds 20s 5 6 6 6 12 12 12 12 X rest 60s 4 6 6 6 10 10 10 10 Tuesday Position Runs Wednesday Dynamic Warm‐up Running 20 yds Snatch (H) Back Squat (L) Bench Press (M) Pull‐ups (M) DB Arc Row Weighted leg raises Skullcrushers Russian twist 5 6 6 6 12 12 12 12 Thursday Off Friday Dynamic Warm‐up Running 180 yds Incline bench (H) Bent over barbell Row (H) Clean (L) Step‐up (M) Poliquin Press Calf Raises Weighted crunch Straight bar Curl 6 6 5 6 12 12 12 12 X rest 45s 4 6 6 6 10 10 10 10 X rest 2 min 6 6 4 6 10 10 10 10 10 3 6 6 6 8 8 8 8 3 6 6 6 3 6 6 6 3 6 6 6 3 6 6 6 6 6 3 6 6 6 3 6 3x 12 3 6 6 6 8 8 8 8 6 6 6 3 6 8 8 8 8 (L)    Light  ‐ all sets @ 60% of RM (M) Medium ‐ light to heavy @ 80% of RM (set1 55% set2 63% set3 68% set4 75% set5 80%) (H)   Heavy ‐ light to heavy @ 100% of RM (set1 70% set2 78% set3 85% set4 93% set5 100%)  .

Monday Dynamic Warm‐up Running Week #7 5/17/2010 Clean (M) Back Squat (H) Incline Bench (L) Bent over Barbell Row (L) Poliquin Press Calf Raises Weighted crunch Straight bar Curl 110 yds  20s 5 10 10 10 10 10 10 10 X rest 60s 5 10 10 10 10 10 10 10 Tuesday Position runs Wednesday Dynamic Warm‐up Running 20 yds Clean Pull (H) Step‐up (L) Overhead Press (M) DB Row (M) Row to neck Body Curl Tricep Pushdown Tricep Pushdown EZ bar Curl 5 10 10 10 10 10 10 10 Thursday OFF Friday Dynamic Warm‐up Running 180 yds Bench Press (H) Weighted Pull‐ups (H) Snatch (L) Front Squat (M) DB Arc Row Weighted leg raises Skullcrushers Russian twist 10 10 5 10 10 10 10 10 X rest 45s 5 10 10 10 10 10 10 10 X rest 2 min 10 10 5 10 10 10 10 10 12 5 10 10 10 10 10 10 10 5 10 10 10 5 10 10 10 5 10 10 10 5 10 10 10 10 10 5 10 10 10 5 10 2x 12 5 10 10 10 10 10 10 10 4 10 10 5 10 10 10 10 10 (L)    Light  ‐ all sets @ 60% of RM (M) Medium ‐ light to heavy @ 80% of RM (set1 55% set2 63% set3 68% set4 75% set5 80%) (H)   Heavy ‐ light to heavy @ 100% of RM (set1 70% set2 78% set3 85% set4 93% set5 100%)  .

Monday Dynamic Warm‐up Running Week #8 5/24/2010 Snatch (M) Step‐up (H) Bench (L) Assisted Pull‐ups (L) DB Arc Row Weighted leg raises Skullcrushers Russian twist 110 yds 20s 5 10 10 10 10 10 10 10 X rest 60s 5 10 10 10 10 10 10 10 Tuesday Position Runs Wednesday Dynamic Warm‐up Running 20 yds Clean (H) Front Squat (L) Incline Bench (M) Bent over Barbell Row (M) Poliquin Press Calf Raises Weighted crunch Weighted crunch Straight bar Curl 5 10 10 10 10 10 10 10 Thursday Off Friday Dynamic Warm‐up Running 180 yds Overhead Press (H) DB Row (H) Clean Pull (L) Back Squat (M) Row to neck Body Curl Tricep Pushdown EZ bar Curl 10 10 5 10 10 10 10 10 X rest 45s 5 10 10 10 10 10 10 10 X rest 2 min 10 10 5 10 10 10 10 10 14 5 10 10 10 10 10 10 10 5 10 10 10 5 10 10 10 5 10 10 10 5 10 10 10 10 10 5 10 10 10 5 10 2x 12 5 10 10 10 10 10 10 10 4 10 10 5 10 10 10 10 10 (L)    Light  ‐ all sets @ 60% of RM (M) Medium ‐ light to heavy @ 80% of RM (set1 55% set2 63% set3 68% set4 75% set5 80%) (H)   Heavy ‐ light to heavy @ 100% of RM (set1 70% set2 78% set3 85% set4 93% set5 100%)  .

Monday Dynamic Warm‐up Running Week #9 5/31/2010 Clean Pull (M) Front Squat (H) Overhead Press (L) DB Row (L) Row to neck Body Curl Tricep Pushdown EZ bar Curl 110 yds 20s 5 10 10 10 10 10 10 10 X rest 60s 5 10 10 10 10 10 10 10 Tuesday Position Runs Wednesday Dynamic Warm‐up Running 20 yds Snatch (H) Back Squat (L) Bench Press (M) Pull‐ups (M) DB Arc Row Weighted leg raises Skullcrushers Russian twist 5 10 10 10 10 10 10 10 Thursday Off Friday Dynamic Warm‐up Running 180 yds Incline bench (H) Bent over barbell Row (H) Clean (L) Step‐up (M) Poliquin Press Calf Raises Weighted crunch Straight bar Curl 10 10 5 10 10 10 10 10 X rest 45s 5 10 10 10 10 10 10 10 X rest 2 min 10 10 5 10 10 10 10 10 10 5 10 10 10 10 10 10 10 5 10 10 10 5 10 10 10 5 10 10 10 5 10 10 10 10 10 5 10 10 10 5 10 3x 12 5 10 10 10 10 10 10 10 6 10 10 5 10 10 10 10 10 (L)    Light  ‐ all sets @ 60% of RM (M) Medium ‐ light to heavy @ 80% of RM (set1 55% set2 63% set3 68% set4 75% set5 80%) (H)   Heavy ‐ light to heavy @ 100% of RM (set1 70% set2 78% set3 85% set4 93% set5 100%)  .

Pass set sprint 10 yards 10DL.Pull left 15 yards DB5 DS10 PR15.Drop step left sprint 10 yards PL15 10DR.Drop step right sprint 10 yards PR15 PS10 10DL 10DR .Pull right 15 yards S10 PS10.Draw Set sprint 10 yards DB15 PS15 S10.Pass set sprint 15 yards DB5 Drive DB5Dri e block 5 yards ards DS10.Offensive Linemen Offensive Linemen DB15-Drive Block 15 yards PS15.Sprint 10 yards PL15.

pursuit right g 10 20S 10PR10 10PL10.10 yard Takeoff 10PL10 SL20 SR20 RE15 LE15 10T .5 yard Takeoff.Defensive Linemen Defensive Linemen 5PR5.10 yard Takeoff. pursuit left 5 5PR5 5PL5 20S. pursuit left 10 SL20.Pass rush Right edge sprint 15 LE15.Shuffle left sprint SR20.10 yard Takeoff.5 yard Takeoff.Pass rush Left edge sprint 15 10T. pursuit right 5 5PL5.Shuffle right g sprint p RE15.20 yard sprint 10PR10.

Block right sprint 15 C40S yards C40S.Running Backs Running Backs S25 Sprint 25 yards S25C20S.Flare FL10 Fl route t left l ft sprint i t 10 yards FL10 URR10.Flare route right sprint 10 yards S25 C20S FR10 FL10.Sprint 20 yards S20 .Sprint 40 cut S20.Block left sprint 15 yards URL10 BLS15 BRS15 BRS15.Sprint 20 cut FR10.Under route right sprint 10 yards URR10 URL10 Under route left URL10sprint 10 yards BLS15.

10 yard post corner 5UN 15IN.10 yard out 5UN.5 yard under route 10 SNAK 10OUT 10PCOR.12 yard post comeback 10PCOR 25S.Wide Receivers Wide Receivers 40S.25 yard streak 15IN 12C 12 yard comeback 12C12PC 10P.10 yard post 25S 12C 10P .40 yard streak 40S 10SNAKS 10 yard snake route 10OUT.15 yard in route 12PC.

Back pedal 10 yards turn left. sprint 25 yards B45BR BTL25. B5TLB yards break back left 45.Back pedal 5 yards. sprint 25 yards B5TLB.Back pedal 10 yards break left at 45 degrees g B45UR.Back pedal 10 yards break right at 45 degrees B5TRB B45BL.Back pedal 20 yards B45UL.Back pedal 5 yards.Back pedal 10 yards break 10 yards B45BL BTR25. break f forward d B45UL B45UR BP20 . break forward B5TRB.Back pedal 10 yards break back right at 45 degrees BTL25 BTR25 B10B B10B.Defensive Backs BP20.Back pedal 10 yards turn right. break back right 45.Back pedal 10 yards break back left at 45 degrees B5TLB B45BR.

5 yards snake route sprint 25 RS35.Drive block 10 yards 5SN20.Release sprint 20 yards 12CINLC 12 yard curl in left f 12CINR.12 corner route to the right DB10.Release flat right 5 yards 12CRL.12 corner route to left 12CRR.Tight Ends RS20.Release sprint 35 yards .Release flat left 5 yards RFR5.12yards curl in right RFL5.

sprint 20 yards B5S5.Back pedal 5 yards lateral right shuttle DSLS20. sprint 5 yards B5SRB5.Downhill left shuffle sprint 15 yards DSRS20.Back pedal 5 yards shuffle left.Linebackers RS20.Downhill right shuffle sprint 15 yards B5SLB5.Back pedal 5 yards.Lateral run left 10 yards y PDLS5. sprint 5 yards .Back pedal 5 yards lateral left shuttle PDRS5.Back pedal 5 yards shuffle right. yards break 5 yards LR10.Lateral run right 10 yards LL10.

Boot leg left sprint 15 yards BLRS15.Boot leg right sprint 15 yards DLS10.Sprint 30 3ST20.3 Step drop sprint 20 3ST30.3 Step drop sprint 10 5S10S 5 Step S drop sprint 10 7S10.Quarterbacks 3S10.7 Step drop sprint 10 BLS15.Dash left sprint 10 DRS10.Dash right sprint 10 S30.3 Step drop sprint 30 .

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