SUMMER 2008 STRENGTH AND CONDITIONING MANUAL

NEW LOOK SAME BA ATTITUDE!

167 1.13 1.33 1.047 1.Reps 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 Multiplier 1 1.236 1.387 1.091 1.56 1.616 *To determine your max you should select a weight you can lift between 1 and 5 times *Complete as many reps with that weight as you possibly can *Use the number of completed reps without help to determine the multiplier *Multiply the weight lifted times the multiplier *Round your total down to the nearest 5 pound increment *REMEMBER: If you are going for a record a coach must watch you AND you can complete no more than five reps .504 1.416 1.475 1.359 1.445 1.587 1.531 1.3 1.269 1.202 1.

STRETCHING ROUTINE Monday Hamstring High Knees Ankles Seated Ankles Long Groin Lunges Figure 4's Tuesday Hamstring High Knees Int Hips Ext Hips Gopher Short Groin Short Groin Up Thursday Hamstring High Knees Ankles Seated Ankles Long Groin Lunges Figure 4's Friday Hamstring High Knees Int Hips Ext Hips Gopher Short Groin Short Groin Up *Complete the stretching routine AFTER your workout *Hold the following stretches for 30-45 seconds: Hamstring High Knees Long Groin Lunges Figure 4's Gopher Short Groin Short Groin Up *Hold the following stretches for 2-3 sets of 8 count: Ankles Seated Ankles Int Hips Ext Hips .

CLEAN ACTUAL: TOTAL GOAL: TOTAL ACTUAL: VERTICAL GOAL: VERTICAL ACTUAL: . CLEAN GOAL: H.PERCENTAGES BENCH PRESS 70% 75% 80% 85% 90% MAX SQUAT 70% 75% 80% 85% 90% MAX HANG CLEAN 70% 75% 80% 85% 90% MAX POWER CLEAN 70% 75% 80% 85% 90% MAX SPLIT JERK 70% 75% 80% 85% 90% MAX GOALS AND MAX WEEK ONE BENCH GOAL: BENCH ACTUAL: WEEK EIGHT SQUAT GOAL: SQUAT ACTUAL: H.

MAX PERCENTAGE CHART Max 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 50% 50 53 55 58 60 63 65 68 70 73 75 78 80 83 85 88 90 93 95 98 100 103 105 108 110 113 115 118 120 123 125 128 130 133 135 138 140 143 55% 55 58 61 63 66 69 72 74 77 80 83 85 88 91 94 96 99 102 105 107 110 113 116 118 121 124 127 129 132 135 138 140 143 146 149 151 154 157 60% 60 63 66 69 72 75 78 81 84 87 90 93 96 99 102 105 108 111 114 117 120 123 126 129 132 135 138 141 144 147 150 153 156 159 162 165 168 171 65% 65 68 72 75 78 81 85 88 91 94 98 101 104 107 111 114 117 120 124 127 130 133 137 140 143 146 150 153 156 159 163 166 169 172 176 179 182 185 70% 70 74 77 81 84 88 91 95 98 102 105 109 112 116 119 123 126 130 133 137 140 144 147 151 154 158 161 165 168 172 175 179 182 186 189 193 196 200 75% 75 79 83 86 90 94 98 101 105 109 113 116 120 124 128 131 135 139 143 146 150 154 158 161 165 169 173 176 180 184 188 191 195 199 203 206 210 214 80% 80 84 88 92 96 100 104 108 112 116 120 124 128 132 136 140 144 148 152 156 160 164 168 172 176 180 184 188 192 196 200 204 208 212 216 220 224 228 85% 85 89 94 98 102 106 111 115 119 123 128 132 136 140 145 149 153 157 162 166 170 174 179 183 187 191 196 200 204 208 213 217 221 225 230 234 238 242 90% 90 95 99 104 108 113 117 122 126 131 135 140 144 149 153 158 162 167 171 176 180 185 189 194 198 203 207 212 216 221 225 230 234 239 243 248 252 257 95% 95 100 105 109 114 119 124 128 133 138 143 147 152 157 162 166 171 176 181 185 190 195 200 204 209 214 219 223 228 233 238 242 247 252 257 261 266 271 105% 110% 105 110 110 116 116 121 121 127 126 132 131 138 137 143 142 149 147 154 152 160 158 165 163 171 168 176 173 182 179 187 184 193 189 198 194 204 200 209 205 215 210 220 215 226 221 231 226 237 231 242 236 248 242 253 247 259 252 264 257 270 263 275 268 281 273 286 278 292 284 297 289 303 294 308 299 314 .

MAX PERCENTAGE CHART Max 290 295 300 305 310 315 320 325 330 335 340 345 350 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435 440 445 450 455 460 465 470 475 480 50% 145 148 150 153 155 158 160 163 165 168 170 173 175 178 180 183 185 188 190 193 195 198 200 203 205 208 210 213 215 218 220 223 225 228 230 233 235 238 240 55% 160 162 165 168 171 173 176 179 182 184 187 190 193 195 198 201 204 206 209 212 215 217 220 223 226 228 231 234 237 239 242 245 248 250 253 256 259 261 264 60% 174 177 180 183 186 189 192 195 198 201 204 207 210 213 216 219 222 225 228 231 234 237 240 243 246 249 252 255 258 261 264 267 270 273 276 279 282 285 288 65% 189 192 195 198 202 205 208 211 215 218 221 224 228 231 234 237 241 244 247 250 254 257 260 263 267 270 273 276 280 283 286 289 293 296 299 302 306 309 312 70% 203 207 210 214 217 221 224 228 231 235 238 242 245 249 252 256 259 263 266 270 273 277 280 284 287 291 294 298 301 305 308 312 315 319 322 326 329 333 336 75% 218 221 225 229 233 236 240 244 248 251 255 259 263 266 270 274 278 281 285 289 293 296 300 304 308 311 315 319 323 326 330 334 338 341 345 349 353 356 360 80% 232 236 240 244 248 252 256 260 264 268 272 276 280 284 288 292 296 300 304 308 312 316 320 324 328 332 336 340 344 348 352 356 360 364 368 372 376 380 384 85% 247 251 255 259 264 268 272 276 281 285 289 293 298 302 306 310 315 319 323 327 332 336 340 344 349 353 357 361 366 370 374 378 383 387 391 395 400 404 408 90% 261 266 270 275 279 284 288 293 297 302 306 311 315 320 324 329 333 338 342 347 351 356 360 365 369 374 378 383 387 392 396 401 405 410 414 419 423 428 432 95% 276 280 285 290 295 299 304 309 314 318 323 328 333 337 342 347 352 356 361 366 371 375 380 385 390 394 399 404 409 413 418 423 428 432 437 442 447 451 456 105% 110% 305 319 310 325 315 330 320 336 326 341 331 347 336 352 341 358 347 363 352 369 357 374 362 380 368 385 373 391 378 396 383 402 389 407 394 413 399 418 404 424 410 429 415 435 420 440 425 446 431 451 436 457 441 462 446 468 452 473 457 479 462 484 467 490 473 495 478 501 483 506 488 512 494 517 499 523 504 528 .

DATE WT. DATE WT. DATE WT. DATE WT. DATE WT. DATE WT. DATE WT. Grip Pulldown DATE WT. DATE WT. DATE WT. DATE WT.AUXILLARY LIFT OPTIONS SHOULDERS External Rotations Standing DB Military Arnold Press Standing Bar Military Tri Plate Raises Peloquin Press Shrugs TRICEPS Pushdowns Kickbacks Close Grip Bench Skull Crushers Overhead Press CHEST DB Incline DB One Arm Incline Lineman Press One Arm Bench DB Bench Reverse Grip Bench Close Grip Bench Towel Bench LEG Bar Step Up Lunges Walking Lunges Balance Lunges Balance Squats Jump Lunges 1 Leg Squat BICEPS Incline Curls DB Curls Preacher Curl Straight Bar Curl Hammer Curl Reverse Grip Curl Partner Biceps BACK DB Row Bar Row Upright Row Front Pulldown Back Pulldown Seated Row Pull ups Reverse Fly Assisted Pullups Rev. DATE WT. DATE WT. DATE WT. DATE WT. DATE WT. DATE WT. DATE WT. DATE WT. DATE WT. DATE WT. DATE WT. DATE WT. DATE WT. DATE WT. DATE WT. DATE WT. DATE WT. DATE WT. DATE WT. . DATE WT. DATE WT. DATE WT. DATE WT. DATE WT. DATE WT.

4 REPS WITH NO REST. BACK PUSH PRESS 5. Wide Pullups Swiss Pullups Negative Pullups 1 arm hang DATE REPS DATE REPS DATE REPS DATE REPS DATE REPS DATE REPS DATE REPS DATE REPS DATE REPS DATE REPS DATE REPS DATE REPS CIRCUITS SHOULDER PERFORM 6 REPS. UPRIGHT ROW 5. BENT RAISE 4. 1. Narrow Pullups Rev. SPLIT JERK 4. 1. FRONT SQUAT 3. HANG CLEAN 2. SHRUGS POWER PERFORM EACH EXERCISE WITH NO REST IN BETWEEN EXERCISES FOR ONE SET. SIDE RAISE 3. SQUAT BEGINNER POWER PERFORM EACH EXERCISE WITH NO REST IN BETWEEN EXERCISES FOR ONE SET. 1 POWER CLEAN 2.BODY WEIGHT LIFT OPTIONS CHEST Pushups Diamond Pushups Wide Pushups Plyo Pushups Core Pushups Swiss Pushups Incline Pushups Decline Pushups Stability Pushups Dips L Dips BACK Pullups Wide Pullups Narrow Pullups Reverse Pullups Rev. 5 REPS. FRONT RAISE 2. FRONT SQUAT 3. SQUAT NECK Complete one set for each of the following: Side Push Side Pull Front Push Front Pull Back Push Back Pull . THIS IS ONE SET. FRONT PUSH PRESS 4. CURL-ROTATE-PRESS 6.

60%. 70%) CLEAN (70%. 60%. 60%. 50%) CHEST BODY WT #1 CHEST BODY WT #2 TRICEPS OR CHEST SHOULDER SHOULDER F F F F F SET ONE WT REP 8 12 F F F F F F F F SET TWO WT REP 8 12 F F F # REPS SET 1 # REPS SET 1 # REPS SET 1 # REPS SET 2 # REPS SET 2 # REPS SET 2 FRIDAY SET THREE WT REP 8 CORE LIFTS AUX LIFTS SQUAT (70%. 50%) DB SNATCH RDL BACK BODY WT #1 BACK BODY WT #2 BICEPS LEG BACK # REPS SET 1 # REPS SET 1 # REPS SET 1 # REPS SET 2 # REPS SET 2 # REPS SET 2 .BELLEVILLE-ALBANY FOOTBALL "BELIEVE AND ACHIEVE" WEEK ONE (6/12-6/13) SET ONE WT REP SET TWO WT REP SET THREE WT REP 8/29/2008 WILL YOU BE READY??? THURSDAY CORE LIFTS AUX LIFTS BENCH (50%.

60%. BENCH or CLOSE GRIP SHOULDER CIRCUIT (2 SETS) CHEST TRICEPS FIGURE 8's FRIDAY CORE LIFTS AUX LIFTS POWER CIRCUIT SET ONE WT REP 5 10 10 10 10 10 RDL LEG BACK BICEPS BICEPS .BELLEVILLE-ALBANY FOOTBALL "BELIEVE AND ACHIEVE" WEEK TWO (6/16-6/20) SET ONE WT REP SET TWO WT REP SET THREE WT REP EVERYONE LEAVES A LEGACY… WHAT WILL YOURS BE? MONDAY CORE LIFTS AUX LIFTS BENCH (50%. 60%. 60%. 60%. 50%) DB SNATCH RDL BACK BODY WT #1 BACK BODY WT #2 BICEPS LEG BACK # REPS SET 1 # REPS SET 1 # REPS SET 1 # REPS SET 2 # REPS SET 2 # REPS SET 2 THURSDAY SET THREE WT REP 5 CORE LIFTS AUX LIFTS SPLIT JERK (50 %. 70%) CLEAN (70%. 50%) CHEST BODY WT #1 CHEST BODY WT #2 TRICEPS OR CHEST SHOULDER SHOULDER F F F F F SET ONE WT REP 8 12 F F F F F SET ONE WT REP 5 10 10 10 F F F F F SET TWO WT REP 8 12 F F F F F SET TWO WT REP 5 10 10 10 SET TWO WT REP 5 10 10 10 10 10 # REPS SET 1 # REPS SET 1 # REPS SET 1 # REPS SET 2 # REPS SET 2 # REPS SET 2 TUESDAY SET THREE WT REP 8 CORE LIFTS AUX LIFTS SQUAT (70%. 70%) INC.

70%. 70%. BENCH or CLOSE GRIP SHOULDER CIRCUIT (2-3 SETS) CHEST TRICEPS FIGURE 8's SET FOUR WT REP 6 FRIDAY CORE LIFTS AUX LIFTS POWER CIRCUIT SET ONE WT REP 5 8 8 8 8 8 RDL LEG BACK BICEPS BICEPS . 70%. 80%) RDL BACK BODY WT #1 BACK BODY WT #2 BICEPS LEG BACK 8 F F F F F SET ONE WT REP 6 8 8 8 8 F F F F F SET TWO WT REP 6 8 8 8 SET TWO WT REP 5 8 8 8 8 8 F F # REPS SET 1 # REPS SET 1 # REPS SET 1 # REPS SET 2 # REPS SET 2 # REPS SET 2 THURSDAY SET THREE WT REP 6 8 8 8 SET THREE WT REP 5 8 8 8 - CORE LIFTS AUX LIFTS SPLIT JERK (60 %. 80%) INC.BELLEVILLE-ALBANY FOOTBALL "BELIEVE AND ACHIEVE" WEEK THREE (6/23-6/27) SET ONE WT REP SET TWO WT REP DID YOU OUTWORK THE CAPITOL SOUTH TODAY? SET THREE WT REP MONDAY CORE LIFTS AUX LIFTS BENCH (80%. 60%) CLEAN (60%. 80%) CHEST BODY WT #1 CHEST BODY WT #2 TRICEPS OR CHEST SHOULDER SHOULDER F F F F F SET ONE WT REP F F F F F SET TWO WT REP F F # REPS SET 1 # REPS SET 1 # REPS SET 1 # REPS SET 2 # REPS SET 2 # REPS SET 2 TUESDAY SET THREE WT REP CORE LIFTS AUX LIFTS SQUAT (60%. 70%.

60%) CLEAN (60%. 80%) INC.BELLEVILLE-ALBANY FOOTBALL "BELIEVE AND ACHIEVE" WEEK FOUR (6/30-7/3) SET ONE WT REP SET TWO WT REP OBSESSED IS A WORD THE WEAK USE TO DESCRIBE THE DEDICATED SET THREE WT REP MONDAY CORE LIFTS AUX LIFTS BENCH (80%. BENCH or CLOSE GRIP SHOULDER CIRCUIT (2-3 SETS) CHEST TRICEPS FIGURE 8's SET FOUR WT REP 4 6 6 6 THURSDAY CORE LIFTS AUX LIFTS POWER CIRCUIT SET ONE WT REP 6 8 6 6 6 6 RDL LEG BACK BICEPS BICEPS 6 6 6 6 . 80%) RDL BACK BODY WT #1 BACK BODY WT #2 BICEPS LEG BACK 8 F F F F F SET ONE WT REP 4 6 6 6 8 F F F F F SET TWO WT REP 4 6 6 6 SET TWO WT REP 6 8 6 6 6 6 8 F F # REPS SET 1 # REPS SET 1 # REPS SET 1 # REPS SET 2 # REPS SET 2 # REPS SET 2 WEDNESDAY SET THREE WT REP 4 6 6 6 SET THREE WT REP 6 8 6 6 6 6 CORE LIFTS AUX LIFTS SPLIT JERK (60 %. 70%. 80%) CHEST BODY WT #1 CHEST BODY WT #2 TRICEPS OR CHEST SHOULDER SHOULDER F F F F F SET ONE WT REP F F F F F SET TWO WT REP F F # REPS SET 1 # REPS SET 1 # REPS SET 1 # REPS SET 2 # REPS SET 2 # REPS SET 2 TUESDAY SET THREE WT REP CORE LIFTS AUX LIFTS SQUAT (60%. 70%. 70%. 70%.

70%. BENCH or CLOSE GRIP SHOULDER CIRCUIT (2-3 SETS) CHEST TRICEPS FIGURE 8's SET FOUR WT REP 4 4 4 4 FRIDAY CORE LIFTS AUX LIFTS POWER CIRCUIT SET ONE WT REP 6 8 4 4 4 4 RDL LEG BACK BICEPS BICEPS 4 4 4 4 . 80%) INC. 60%) CLEAN (60%. 70%.BELLEVILLE-ALBANY FOOTBALL "BELIEVE AND ACHIEVE" WEEK FIVE (7/7-7/11) SET ONE WT REP SET TWO WT REP IF YOU WANT MORE YOU'VE GOT TO GIVE MORE SET THREE WT REP MONDAY CORE LIFTS AUX LIFTS BENCH (80%. 70%. 70%. 80%) CHEST BODY WT #1 CHEST BODY WT #2 TRICEPS OR CHEST SHOULDER SHOULDER F F F F F SET ONE WT REP F F F F F SET TWO WT REP F F # REPS SET 1 # REPS SET 1 # REPS SET 1 # REPS SET 2 # REPS SET 2 # REPS SET 2 TUESDAY SET THREE WT REP CORE LIFTS AUX LIFTS SQUAT (60%. 80%) RDL BACK BODY WT #1 BACK BODY WT #2 BICEPS LEG BACK 8 F F F F F SET ONE WT REP 4 4 4 4 8 F F F F F SET TWO WT REP 4 4 4 4 SET TWO WT REP 6 8 4 4 4 4 8 F F # REPS SET 1 # REPS SET 1 # REPS SET 1 # REPS SET 2 # REPS SET 2 # REPS SET 2 THURSDAY SET THREE WT REP 4 4 4 4 SET THREE WT REP 6 8 4 4 4 4 CORE LIFTS AUX LIFTS SPLIT JERK (60 %.

BENCH or CLOSE GRIP SHOULDER CIRCUIT (2-3 SETS) CHEST TRICEPS FIGURE 8's SET FOUR WT REP 4F FRIDAY CORE LIFTS AUX LIFTS POWER CIRCUIT SET ONE WT REP 6 12 10 10 10 RDL LEG BACK BICEPS . 80%. 70%) RDL BACK BODY WT #1 BACK BODY WT #2 BICEPS LEG BACK 8 F F F F F SET ONE WT REP 10 10 10 10 8 F F F F F SET TWO WT REP 8 8 8 8 SET TWO WT REP 6 12 8 8 8 8 F F # REPS SET 1 # REPS SET 1 # REPS SET 1 # REPS SET 2 # REPS SET 2 # REPS SET 2 THURSDAY SET THREE WT REP 6 6F 6F 6F SET THREE WT REP 6 6F 6F 6F CORE LIFTS AUX LIFTS SPLIT JERK (90%. SET THREE WT REP MONDAY CORE LIFTS AUX LIFTS BENCH (70%.BELLEVILLE-ALBANY FOOTBALL "BELIEVE AND ACHIEVE" WEEK SIX (7/14-7/18) SET ONE WT REP SET TWO WT REP TO GET WHAT YOU'VE NEVER HAD YOU MUST BE WILLING TO DO WHAT YOU'VE NEVER DONE. 70%) CHEST BODY WT #1 CHEST BODY WT #2 TRICEPS OR CHEST SHOULDER SHOULDER F F F F F SET ONE WT REP F F F F F SET TWO WT REP F F # REPS SET 1 # REPS SET 1 # REPS SET 1 # REPS SET 2 # REPS SET 2 # REPS SET 2 TUESDAY SET THREE WT REP CORE LIFTS AUX LIFTS SQUAT (90%. 80%. 80%. 70%) INC. 90%) CLEAN (90%. 80%.

80%. BENCH or CLOSE GRIP SHOULDER CIRCUIT (2-3 SETS) CHEST TRICEPS FIGURE 8's SET FOUR WT REP 4F FRIDAY CORE LIFTS AUX LIFTS POWER CIRCUIT SET ONE WT REP 6 12 8 8 8 8 RDL LEG BACK BICEPS BICEPS . 70%) CHEST BODY WT #1 CHEST BODY WT #2 TRICEPS OR CHEST SHOULDER SHOULDER F F F F F SET ONE WT REP F F F F F SET TWO WT REP F F # REPS SET 1 # REPS SET 1 # REPS SET 1 # REPS SET 2 # REPS SET 2 # REPS SET 2 TUESDAY SET THREE WT REP CORE LIFTS AUX LIFTS SQUAT (90%. 90%) CLEAN (90%. 70%) RDL BACK BODY WT #1 BACK BODY WT #2 BICEPS LEG BACK 8 F F F F F SET ONE WT REP 10 8 8 8 8 F F F F F SET TWO WT REP 8 6 6 6 SET TWO WT REP 6 12 6 6 6 6 8 F F # REPS SET 1 # REPS SET 1 # REPS SET 1 # REPS SET 2 # REPS SET 2 # REPS SET 2 THURSDAY SET THREE WT REP 6 4F 4F 4F SET THREE WT REP 6 4F 4F 4F 4F CORE LIFTS AUX LIFTS SPLIT JERK (90%.BELLEVILLE-ALBANY FOOTBALL "BELIEVE AND ACHIEVE" WEEK SEVEN (7/21-7/25) SET ONE WT REP SET TWO WT REP SUFFER NOW AND LIVE THE REST OF YOUR LIFE AS A CHAMPION SET THREE WT REP MONDAY CORE LIFTS AUX LIFTS BENCH (70%. 80%. 80%. 80%. 70%) INC.

80%. 90%) CLEAN (90%. 70%) CHEST BODY WT #1 CHEST BODY WT #2 TRICEPS OR CHEST SHOULDER SHOULDER F F F F F SET ONE WT REP F F F F F SET TWO WT REP F F # REPS SET 1 # REPS SET 1 # REPS SET 1 # REPS SET 2 # REPS SET 2 # REPS SET 2 TUESDAY SET THREE WT REP CORE LIFTS AUX LIFTS SQUAT (90%. 70%) INC.BELLEVILLE-ALBANY FOOTBALL "BELIEVE AND ACHIEVE" WEEK EIGHT (7/28-7/31) SET ONE WT REP SET TWO WT REP HARD WORK BEATS TALENT WHEN TALENT DOESN'T WORK HARD SET THREE WT REP MONDAY CORE LIFTS AUX LIFTS BENCH (70%. 80%. 70%) RDL BACK BODY WT #1 BACK BODY WT #2 BICEPS LEG BACK 8 F F F F F SET ONE WT REP 10 8 8 8 8 F F F F F SET TWO WT REP 8 6 6 6 SET TWO WT REP 6 12 6 6 6 6 8 F F # REPS SET 1 # REPS SET 1 # REPS SET 1 # REPS SET 2 # REPS SET 2 # REPS SET 2 THURSDAY SET THREE WT REP 6 4F 4F 4F SET THREE WT REP 6 4F 4F 4F 4F CORE LIFTS AUX LIFTS SPLIT JERK (90%. 80%. BENCH or CLOSE GRIP SHOULDER CIRCUIT (2-3 SETS) CHEST TRICEPS FIGURE 8's SET FOUR WT REP 4F FRIDAY CORE LIFTS AUX LIFTS POWER CIRCUIT SET ONE WT REP 6 12 8 8 8 8 RDL LEG BACK BICEPS BICEPS . 80%.

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