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Birmingham Southern_2010-FOOTBALL

Birmingham Southern_2010-FOOTBALL

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2010 BSC FOOTBALL

SUMMER WORKOUT PROGRAM

2010 SCHEDULE Birmingham-Southern College
9/4 9/11 9/25 10/2 10/9 10/16 10/23 10/30 11/6 11/13 *SCAC Games LaGrange College Faulkner University Huntingdon College Trinity* Centre College* Austin College* Sewanee* (HC) DePauw University* Rhodes College* Panther Stadium Montgomery, AL Montgomery, AL Panther Stadium Danville, Ky Panther Stadium Panther Stadium Greencastle, IN Memphis, TN 1 p.m. TBA 1 p.m. 12 p.m. TBA 1 p.m. 1 p.m. TBA TBA 1 p.m.

Milsaps College* (Senior Day) Panther Stadium

SUMMER MANUAL OVERVIEW
This manual was written so that you have a blueprint for your success as a BSC Panther. The most important thing for you to do is read it from cover to cover before beginning and make sure that you ask any questions that you may have. This key to having a successful 2010 season is to work as hard as possible this Summer. Please call Coach Ryan Sheppard at 205-226-4897 or email him at rsheppar@bsc.edu for your questions. All exercises for each section of this program are demonstrated on our website at www.bscsports.net and look under the “Athletics” drop down menu and click on “Strength and Conditioning” and click on “BSC Workout Instructional Videos on Youtube”.

PANTHER STRENGTH AND CONDITIONING PHILOSOPHY
At BSC we are going to train with free weights and do barbell exercises that require a great deal of concentration and effort. These exercises are total body exercises and require you to exert a great deal of energy every time you step into the weight room. It is important that you understand that we are not bodybuilders, weight-lifters, or power lifters, but we will perform a great deal of the same exercises that many of these great athletes do. These exercises are arranged, sequenced and prescribed in a manner that is designed for you to be the very best FOOTBALL PLAYER that you can be. Therefore, it is very important for you to follow the program exactly as it is written and perform every exercise, set and rep to the fullest of your ability. There are several areas that you must play close attention to this summer. Too much emphasis in one area will leave you deficient in another. Your Commitment to Excellence Only you can make yourself do the program when no one else is around. Only you can make yourself give it all you’ve got when no one else is watching. Only you can make yourself do it when you’re so tired that you don’t think that you can take another step or do another rep. Take responsibility for your own actions and be the best that you can be!

Work as hard as you can for as long as you can and never quit. Agility training is just like speed development. most people think of flexibility as a means of “warming up” for an athletic event or workout. Do not miss workouts! Speed Development Maximum running speed or sprinting is the ability to run at max or near max speed for 5 to 6 seconds. eventually you’re going to damage something. Lifting heavy weights requires a great deal of mental toughness. Come to workout with an attitude. strain. If you lack flexibility it’s like you driving your car and never changing the oil. a purpose. Strength gains are gradual. You must perform each rep at maximum speed.net and look under the “Athletics” drop down menu and click on “Strength and Conditioning” and print off the NUTRITION GUIDE. and a goal: TO WIN! Muscular Strength and Power This area is the base of your athletic pyramid. rest. This is very true but flexibility also plays an important role in a . We have selected exercises that require you to concentrate. and do it again. You are what you eat! You must put the correct foods into the body in the correct amounts in order to continue to grow. Agility Agility defined is the ability to rapidly change directions without loss of speed and/or coordination. and year after year. Learn to control yourself in and out of the drills and always be in control. You must be able to “move” and change directions in college football. Straight-line speed is not very helpful if you can’t change directions. go to the weight room with a serious attitude. Lack of flexibility causes your body to work against itself instead of being like a well-oiled machine.bscsports. Flexibility Generally speaking. Speed of movement is the primary goal in improving performance. This will be a guide as to how to properly fuel yourself to be able to train and compete as a athlete should.Nutrition Nutrition is often the most overlooked aspect of an athlete’s preparation. so you are unable to take long breaks from training and show consistent growth in this area. Your speed is very much dependent on your flexibility and strength work on these areas and the running workouts will be much more productive. Endurance The BSC Panther must be relentless competitors and play with toughness for sixty minutes and WIN THE 4TH QUARTER. Concentrate on keeping your center of gravity low and change directions as rapidly as possible. Not everyone is born with incredible speed. To do this we must be in better shape physically than our opponents. recover and get leaner. Check out www. Improvements take a disciplined effort day after day. Do the running warm-ups with great technique to improve your flexibility. It is the one component you must develop by lifting weights. week after week. and put forth large amounts of force. Make sure that you do these exercises correctly and always concentrate on good technique.

you do not have time to train. We divided these exercises into five categories. and Endurance Development. Refer to the Weight Training Section of the manual for your weight-training program. HOW TO FOLLOW THE SUMMER TRAINING CALENDAR 1. The most important thing you can do is find a place to lift and don’t waste time getting started. and barbell press. STRENGTH AND POWER DEVELOPMENT We will use free weight exercises as the core of our strength program. push press. Never let the weight control you. Also refer to the Abdominal Training for the Ab work at the end of each weight training day. Control the weight while lowering it and drive the weight up when pressing or locking it out. The back squat and bench press are two core exercises from this category. The tempo and nature of the exercises for maximum strength are more controlled than the explosive exercises. It is the sum of all the work that you do that . dumbbell incline press. The most important thing is to begin each workout with the proper warm-up. Exercises used to enhance explosive power – Power clean. The nature of these exercises allows you to lift a great deal of weight. Remember to control the weight. Never bounce the weight on your chest or from the bottom position while squatting. Prepare the body thoroughly before beginning each workout. 2. hang clean. We are not just heaving weights while doing the exercises. Pay attention to the reps and recovery times for each individual drill. Your warm-up will set the tempo for the workout to follow. You must be able to “bend” and move effortlessly on the football field. Exercises used to develop maximum strength – Back squat. Agility.person’s ability to be a good football player. step-ups. 2. When doing the explosive exercises. Perform all drills at the distance or duration indicated every day. concentrate on your timing and focus on your explosion from the power position. 3. Learn to do these exercises with flawless technique before slapping a bunch of weight on the bar. Refer to the Summer Running Program Calendar for. If you do not have time to warm up. clean pull. Flexibility gives you the ability to do this. bench press. Refer to the “Running Day Warm-Up” for running days and “Lifting Day Warm-Up” for weight lifting days. hang snatch. front squat. Speed of movement and timing is the key to success when performing explosive exercises. Speed. These exercises require a great deal of effort to perform and you must concentrate a great deal while performing them. split jerk. 1. pull-ups. The power clean is one of our three core exercises and it is extremely important to work very hard at perfecting the technique of this exercise. It is important to select an optimal weight that will allow for the completion of the set without failing in your attempt to finish the last rep with perfect technique.

Concentrate on good technique and focus on the muscle group being trained. pull-ups. This can come from barbells. Do them at the end of your workout. You must make the muscles do more work than the previous workout. Follow all of the sets and reps exactly as is laid out and NEVER MISS REPS! One of the fastest ways to halt your strength development is to become impatient and use more weight for a given number of reps than you should and end up not completing all your reps. 3. tricep and bicep exercises are used.determines the training effect. You must train your abs and low back. Do not neglect these exercises! Train your abs and low back with a passion. 4. Perform all reps in a deliberate and controlled fashion. Sets and Reps – Simply stated sets of 5 reps or less are used to build maximal strength and power and sets of 6-20 reps are used to build strength endurance and muscle mass. We will do these exercises at the end of each workout. You must lift heavy weights in order to get strong! Progressive overload – the second ingredient. leg curls and many other assorted shoulder. Exercises such as push-ups. Exercise for the abs and lower back – Everyone wants a large muscular upper body and a big powerful lower body but many refuse to do anything for the muscles in between. bodyweight exercise and/or machines. dumbbells. IF YOU DO NOT HAVE ACCESS TO A NECK MACHINE. Do not confuse “hard work” with showing up! It does not take a great deal of time to develop strength and power if the time spent in the weight room is done with great intensity and effort. Hard work is necessary to develop strength and power. Developing Strength – An Introduction Resistance – the first ingredient. Performing more reps and/or lifting more weight will take care of this. The purpose of our weight lifting. We will do some type of ab work every lifting day! 5. Exercises used to develop the neck and traps – We will do neck work every day we lift. On the other side of that if you are doing power shrugs . STRENGTH TRAINING OVERVIEW A college football player should come into camp in the best possible physical condition and at his strongest. shrugs. Auxiliary exercises used to develop mass – This group of exercises is used to enhance the core lifts and develop muscle mass. Train every set of every exercise to failure. dips. glute/ham. Work these exercises hard! They are very important and should be done with maximum intensity. and strength program is to make you the strongest and most powerful football player that you can be. DO MANUAL NECK EVERY DAY! Make sure that you find someone to help you do this.

There are several ways to insure proper growth and improvements in the weight room. All you need to do to determine your weights is to look at right side of the weight training sheets to see if a lift is using the Heavy. Weight lifting disrupts the body’s homeostasis. For week 1 this number is -20%. After you determine that look at whatever your max weight is for that lift and then fill in the weights for each set across that row. back squat and bench press. The body gets stronger and faster when it recovers from work. there is a number to the right of “maxes” in parentheses. then add weight! Push yourself but stay within the guidelines that have been given to you in this program. Warm-up for 5 to 6 sets and 2-5 reps per set and whatever weight you can do for good technique but is still very heavy for 2-5 reps that weight is your “max” for that exercise. This is my power clean max for week 1. weights. a new disruption must occur in order to insure additional growth. The human body strives to reach a constant state of homeostasis. After you have determined you Back Squat. Once growth occurs. Notice that at the top right of the weight lifting sheet in the “maxes” box with your power clean. Determining your Max There are two ways to determine your max for the core lifts. sleep at least 8 hours every night and drink a gallon of water a day. If you don’t have a workout partner or partners DO NOT MAX OUT ALONE! You could seriously get hurt. Changing reps. if my power clean max is 300 lbs. and you can complete the set with ease. Make sure you eat a diet high in quality protein (1 gram per pound of bodyweight per day). What this means is that you are going to subtract 20% of you max weights for these three exercises and go by those numbers as your max’s for week 1. The body’s response to this disruption is growth (increased strength and/or size). so be smart! If you don’t have a partner or you have never done a one rep max and are uncomfortable doing it here’s another way. sets and/or the exercises provide the necessary variety for growth to continue.and you are doing sets of 15 reps and you use 225 lbs. Variety – the third ingredient. Progression This program works with the progressive overload principle stated earlier. Power Clean and Bench Press maxes for week 1 you will need to use the “Core Lifts Calculations” sheet to determine the rest of your lifts maxes based on these week 1 maxes. not during work. This is not a true one rep max but will still be a good starting place. I would do this same procedure with bench press and back squat for week 1. Rest – the fourth ingredient. I will subtract 20% from that and get 240 lbs. The first and most accurate method is to warm up for 5 or 6 sets until you reach a weight that you can only lift for one rep. There will also be days in the program where you will be asked to lift heavier weights and there will be days where you are asked to lift lighter weights. if I want to look at Week 1 on the weight lifting program and . Once you have written down all of your maxes for all of the core lifts on your weight training sheet will need to refer to the “Progression Charts” for the weights that you will be lifting each set. Follow these guidelines and constant growth is guaranteed. For example. then for week 1. For example. Medium or Light progression.

for the next 3 weeks as my max for hang cleans.. 205 for 4 sets of 3 reps. I will use 305 lbs. on the medium progression and know that my weights are 120. max is written in parentheses and I will not subtract anything and look at my last max which is 300 lbs. on the power clean to figure out my hang clean weights. So. Since my Power Clean1-rep max is 300 lbs. 210. with any lift this is how you would calculate your weights for the given week and every third week you will go very heavy and if you complete all your reps on a given exercise you move your max up 5 pounds. -10%. In this case the hang clean is using the medium progression chart so I will look at 240 lbs. Medium or Light out to the right side of the weight lifting sheet. If I complete all my reps with good technique then my new hang clean max is 305 lbs. So. Week 3. You may progress faster on some lifts than others. 180. then I know by looking at the core lifts calculations sheet that my hang clean max is equal to 100% of my power clean max. Max through the remainder of the Summer program. for week 4 I would calculate my hang clean weights by looking at the medium progression chart for 305 lbs. because it is my new max and then subtract -20% and find that my max for hang cleans that week is 245 lbs.figure out my Hang Clean weights on Monday’s workout. . This program will follow this 3 week cycle of -20%. 190. 160. for the medium progression for my hang clean and I would lift 135. 180 pounds for 4 sets of 3 reps (Just round to the nearest 5 pounds on the progression charts). just be patient and keep working hard. 145. 225. For week 3 my 4 sets of 3 reps would be 150. and -20% of that is 240 lbs. This is how you will progress every exercise that has a Heavy. 170. Week 2 is -10% so I would look at 270 lbs.

10 yds. 10 yds.Dynamic Flexibility Reps 5 5 5 5 10 5 5 10 5 5 10 5 5 10 10 Exercise High Knees Backpedal Carioca Shuffle Soldier Walks Soldier Walks (Dynamic) Distance 10 yds.Running Day Warm-Up Part 1 .Warm-Up/Mobility Exercise Hip Flexor Lunge w/Twist Quad Pull Lateral Lunge Inchworms Single-Leg Ankle Stretch Spiderman w/Kickback (scap and regular push-up) Cradle Stretch Fire Hydraunts Fire Hydraunt Circles (both directions) Mule Kicks Leg Swings Scorpions Iron Cross Glute Bridge Standing Leg Swings (front and side) Part 2 . . 10 yds. 10 yds. 10 yds.

Lifting Day Warm-Up Complex A Clean Pull RDL High Pull Hang Clean Front Squat Push Press Complex B Snatch Pull Hang Snatch Overhead Squat Good Morning Snatch Balance Pre-Lift Mobility Hip Flexor Lunge w/Twist Spiderman w/Kickback (scap and regular push-up) Rockers Cradle Reps 5 5 5 5 Set 1 Set 2 After Complex .

OL.R. Refer to the calendar to see as reps change. LB.) Gassers x 10 Skill .2 x 5/leg C .. *See "Running Day Warm-Up" to do before each running workout.Linear Speed (walk-back rest after each sprint) 10 x 10 yds. w/90 lbs.2 x 5 Prisoner Jumps .2 x 5 Lunge Jumps .2 x 20 yds. QB.18 sec.20 sec. 1 rep = 2 sprints. Vertical Jumps . after each set) Broad Jumps .Linear Conditioning (with a running clock start each sprint every 90 sec. w/90 lbs. K .RB.Jumping (rest 60 sec. x 2 Pulls (rest 90 sec. 1 rep = 2 sprints. that counts as one rep.. Tuesday A .. Friday (after weights) Sled Pushes and Pulls (Hill Sprints if you don't have a sled) 50 yds. 5-10-5 Drill x 3 (rest 45 sec. 2 x 40 yds.Agility Speed Go both ways on each drill. after each sprint) B .16 sec. TE. after each pull) or Run up a steep hill x 5-10 sprints . DL . after each sprint) Illinois Drill x 2 (rest 90 sec.BSC Football Summer 2010 Running This is the running format for each week of the running program. Mid Skill . 4 Corners x 3 reps M-Drill x 3 reps In and Out x 3 reps Thursday A . B . after each push) 50 yds. DB . x 4 Pushes (rest 90 sec. after each sprint) Go to the right and then the left on each drill. that counts as one rep. Big Skill . after each sprint) L-Drill x 3 (rest 45 sec.Agility Conditioning (rest 30 sec. 2 x 30 yds. 4 x 20 yds.

2x40 B – 2x5 C – 3 reps of each 25 – Run #3 A-10x10. 2x40 B – 2x5 C – 4 reps of each 19 20 – Run #2 A-3 reps of each B-10 Gassers Weights #2 21 Weights #3. 4x20. 4x20. 2x30.Sunday Monday Tuesday May 2010 Wednesday Thursday Friday Saturday 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 Week 1 23 Weights #1 18 – Run #1 A-10x10. Sled Pushes and Pulls or Up-hill Sprints x 5-10 reps 28 Weights #6. Sled Pushes and Pulls or Up-hill Sprints x 5-10 reps 22 24 26 27 – Run #4 A-3 reps of each B-12 Gassers 29 Week 2 30 Weights #4 Weights #5 31 Week 3 Weights #7 . 2x30.

2x30. 4x20. 2x40 B – 2x5 C – 3 reps of each 29 – Run #13 A-10x10. 4x20. 2x30. 2x40 B – 2x5 C – 3 reps of each 7 8 – Run #7 June 2010 Wednesday Thursday Friday Saturday 2 3 – Run #6 4 Weights #9.Sunday Monday Tuesday 1 – Run #5 Week 3 A-10x10. Sled Pushes and Pulls or Up-hill Sprints x 5-10 reps 5 Weights #8 A-3 reps of each B-10 Gassers 6 9 10 – Run #8 A-3 reps of each B-14 Gassers 12 Week 4 13 Weights #10 A-10x10. Sled Pushes and Pulls or Up-hill Sprints x 5-10 reps 25 Weights #18. 4x20. Sled Pushes and Pulls or Up-hill Sprints x 5-10 reps 11 Weights #12. 2x30. 2x40 B – 3x5 C – 5 reps of each 22 – Run #11 A-10x10. 2x40 B – 3x5 C – 4 reps of each 15 – Run #9 A-10x10. 2x40 B – 4x5 C – 5 reps of each Weights #11 14 16 17 – Run #10 A-3 reps of each B-16 Gassers 19 Week 5 20 Weights #13 Weights #14 21 23 24 – Run #12 A-3 reps of each B-12 Gassers 26 Week 6 27 Weights #16 Weights #17 28 30 Week 7 Weights #19 Weights #20 . 2x30. 4x20. 2x30. Sled Pushes and Pulls or Up-hill Sprints x 5-10 reps 18 Weights #15. 4x20.

2x30. 4x20. 2x40 B – 2x5 C – 3 reps of each 14 15 – Run #18 A-3 reps of each B-14 Gassers 16 Weights #27. Sled Pushes and Pulls or Up-hill Sprints x 5-10 reps 24 Week 10 Weights #28 Weights #29 25 26 27 – Run #21 A-10x10. Sled Pushes and Pulls or Up-hill Sprints x 5-10 reps 10 Week 8 Weights #22 Weights #23 11 12 13 – Run #17 A-10x10. Sled Pushes and Pulls or Up-hill Sprints x 5-10 reps 3 Week 7 4 5 6 – Run #15 A-10x10. 4x20. Sled Pushes and Pulls or Up-hill Sprints x 5-10 reps 17 Week 9 Weights #25 Weights #26 18 19 20 – Run #19 A-10x10.Sunday Monday Tuesday July 2010 Wednesday Thursday Friday Saturday 1 – Run #14 A-3 reps of each B-16 Gassers 2 Weights #21. 2x30. 2x40 B – 4x5 C – 6 reps of each 7 8 – Run #16 A-3 reps of each B-18 Gassers 9 Weights #24. 4x20. Sled Pushes and Pulls or Up-hill Sprints x 5-10 reps 31 Week 11 Weights #31 Weights #32 . 2x30. 2x40 B – 4x5 C – 5 reps of each 21 22 – Run #20 A-3 reps of each B-16 Gassers 23 Weights #30. 2x40 B – 4x5 C – 6 reps of each 28 29 – Run #22 A-3 reps of each B-18 Gassers 30 Weights #33. 4x20. 2x30.

Learn to be unselfish by working out when you don’t feel like it and work hard for the guys who line up next to you. Sled Pushes and Pulls or Up-hill Sprints x 5-10 reps 13 7 Week 12 Weights #34 A-10x10. 2x30. Excluding serious situations you need to make a CHAMPIONSHIP EFFORT this Summer and complete all 62 workouts with 100% INTENSITY. 25 running workouts with a total of 62 workouts. “You don’t mean that much to me as a friend or a teammate so I’m just going to list off a whole line of excuses today and not workout because I’m selfish”. If you miss a workout you might as well call up one of the guys on the team and tell him.Sunday Monday Tuesday 1 2 3 – Run #23 August 2010 Wednesday Thursday Friday Saturday 4 5 – Run #24 6 Weights #36. 2x40 B – 2x5 C – 7 reps of each 10 – Run #25 Weights #35 A-3 reps of each B-20 Gassers 8 9 11 12 14 Week 13 Weights #37 15 Gassers Rest Day Rest Day Reporting Day Physicals 15 16 17 18 19 20 21 Testing Day !!! 37 weight workouts. 4x20. Man up this Summer and do what’s right when no one is watching! .

.Bench Press 5 5 5 5 E .DB Incline Press 5 5 5 Rotator Cuff Work . 95 lbs. Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A .Bench Press Heavy 5 5 5 5 5+ D .Dips 10 10 10+ G .DB Side Raise 10 10 10 Rotator Cuff Work . Spiderman w/Kickback. Spiderman w/Kickback.Power Clean 3 3 3 3 3 B .2x3 w/85. L.T.See Running Workouts Friday ..Plate Pinch max max max H . Ab Work #2 ) ) ) Thursday .T.2x3 w/85. 4-Way Neck . Ab Work #1 ) Tuesday . L. 21) Monday .Clean Pull Heavy ( 5 5 5 5 5 D ..See Running Workouts Wednesday . Y. 95 lbs.Glute/Ham Raise 5 5 5 E .Hang Clean Medium ( 3 3 3 3 B .1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist. Rockers.1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist. W x 10 reps each w/5-10 lbs. 19. Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A .Back Squat Heavy 5 5 5 5 5 C .BB Skull Crushers 10 10 10 G . Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A .Warm-Up: Complex A . Ab Work #3.T.Hang Snatch Medium ( 3 3 3 3 B .Warm-Up: Complex B . Spiderman w/Kickback..1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist.Warm-Up: Complex A .Leg Curls 10 10 10 F .BB Power Shrugs 15 15 15 Rotator Cuff Work .Pull-Ups 10 10 10+ F .Name: ______________________________ Power Clean Maxes (-20%) Back Squat Bench Press BSC Football Summer 2010 Weights Week 1 (May 17. 4-Way Neck .2x3 w/65. Rockers.BB Curl 10 10 10 G . Sled Pushes and Pulls Heavy ( Heavy ( Light ( Light ) ) ) 100% of Clean . L.Front Squat 5 5 5 5 D .BB Press Light ( ) 5 5 5 5 E . Y. 4-Way Neck .DB 1-arm Rows 6 6 6 H .Weighted Pull-Ups 5 5 5 F ..Step-Up Medium ( 5 5 5 5 C .Split Jerk 3 3 3 3 3 C . W x 10 reps each w/5-10 lbs. W x 10 reps each w/5-10 lbs. 75 lbs.. Rockers. Y.

4-Way Neck .BB Press Light ( ) 5 5 5 5 E . Spiderman w/Kickback. Ab Work #6. Spiderman w/Kickback. Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A . 75 lbs.Back Squat Heavy 5 5 5 5 5 C .Hang Snatch Medium ( 3 3 3 3 B ..Pull-Ups 10 10 10+ F . Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A . 26.1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist.Split Jerk 3 3 3 3 3 C .. 4-Way Neck .. Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A .Front Squat 5 5 5 5 D . Rockers.T..Dips 10 10 10+ G . Y. W x 10 reps each w/5-10 lbs.T.Glute/Ham Raise 6 6 6 E . W x 10 reps each w/5-10 lbs. Ab Work #5 ) ) ) Thursday .Bench Press Heavy 5 5 5 5 5+ D . Sled Pushes and Pulls Heavy ( Heavy ( Light ( Light ) ) ) 100% of Clean .Clean Pull Heavy ( 5 5 5 5 5 D ..Warm-Up: Complex B .T. L.2x3 w/85.2x3 w/85.BB Skull Crushers 12 12 12 G .See Running Workouts Friday . 95 lbs.BB Power Shrugs 15 15 15 Rotator Cuff Work ..DB Incline Press 6 6 6 Rotator Cuff Work .Leg Curls 10 10 10 F .Warm-Up: Complex A . Y. Y. W x 10 reps each w/5-10 lbs.1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist. 4-Way Neck .Step-Up Medium ( 5 5 5 5 C .2x3 w/65. Rockers.1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist. 95 lbs.DB Side Raise 12 12 12 Rotator Cuff Work .Weighted Pull-Ups 5 5 5 F . Spiderman w/Kickback. L. Rockers.BB Curl 12 12 12 G .Power Clean 3 3 3 3 3 B .DB 1-arm Rows 7 7 7 H . Ab Work #4 ) Tuesday . L.Name: ______________________________ Power Clean Maxes (-10%) Back Squat Bench Press BSC Football Summer 2010 Weights Week 2 (May 24.Warm-Up: Complex A . 28) Monday .See Running Workouts Wednesday .Plate Pinch max max max H .Hang Clean Medium ( 3 3 3 3 B .Bench Press 5 5 5 5 E .

Clean Pull Heavy ( 5 5 5 5 5 D . Spiderman w/Kickback.BB Curl 15 15 15 G .Leg Curls 10 10 10 F .T.BB Skull Crushers 15 15 15 G . Rockers. L.. Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A . Sled Pushes and Pulls Heavy ( Heavy ( Light ( Light ) ) ) 100% of Clean . Rockers. 4-Way Neck . Rockers. 75 lbs.1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist.DB Incline Press 7 7 7 Rotator Cuff Work .T.DB 1-arm Rows 8 8 8 H .Warm-Up: Complex A . Ab Work #2 ) ) ) Thursday . W x 10 reps each w/5-10 lbs..Step-Up Medium ( 5 5 5 5 C .Pull-Ups 10 10 10+ F .T.Hang Snatch Medium ( 3 3 3 3 B . 95 lbs. Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A .See Running Workouts Friday . L. Ab Work #3. L.Bench Press 5 5 5 5 E .Warm-Up: Complex A . 4) Monday .DB Side Raise 15 15 15 Rotator Cuff Work .Warm-Up: Complex B ..2x3 w/65. 4-Way Neck . W x 10 reps each w/5-10 lbs.2x3 w/85.BB Power Shrugs 15 15 15 Rotator Cuff Work .Back Squat Heavy 5 5 5 5 5 C ..Glute/Ham Raise 7 7 7 E .2x3 w/85.Weighted Pull-Ups 5 5 5 F .Bench Press Heavy 5 5 5 5 5+ D . Y.1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist.Power Clean 3 3 3 3 3 B .See Running Workouts Wednesday . Y.BB Press Light ( ) 5 5 5 5 E ..Dips 10 10 10+ G . June 2. 95 lbs.1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist.Hang Clean Medium ( 3 3 3 3 B . 4-Way Neck . Ab Work #1 ) Tuesday .Split Jerk 3 3 3 3 3 C .Plate Pinch max max max H .. Spiderman w/Kickback. Cradle x 5 reps each Set 3 Set 4 Set 5 Set 1 Set 2 R W R W R W R W R W A . W x 10 reps each w/5-10 lbs.Name: ______________________________ Power Clean Maxes (Max) Back Squat Bench Press BSC Football Summer 2010 Weights Week 3 (May 31.Front Squat 5 5 5 5 D . Spiderman w/Kickback. Y.

BB Power Shrugs 20 20 20 Rotator Cuff Work .Warm-Up: Complex B .Fingertip Push-Ups 10 10 10 H .Front Squat 4 4 4 4 D .T. Rockers.T. 75 lbs.See Running Workouts Friday . Rockers. Y.2x3 w/85.Push-Ups 20 20 20+ G . 11) Monday .Name: ______________________________ Power Clean Maxes (-20%) Back Squat Bench Press BSC Football Summer 2010 Weights Week 4 (June 7. 4-Way Neck .See Running Workouts Wednesday .Warm-Up: Complex A . Rockers.BB Press Light ( ) 5 5 5 5 E . 4-Way Neck .Hang Clean Medium ( 3 3 3 3 B ..DB Alt. 9.1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist.Split Jerk 2 2 2 2 2 C .BB Curl 10 10 10 G . 95 lbs. Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A .2x3 w/65. L. 95 lbs.Step-Up Medium ( 4 4 4 4 C .. L. Spiderman w/Kickback.Power Clean 2 2 2 2 2 B . W x 10 reps each w/5-10 lbs. W x 10 reps each w/5-10 lbs.Warm-Up: Complex A . Incline Press 5 5 5 Rotator Cuff Work .Bench Press 4 4 4 4 E ..Weighted Pull-Ups 5 5 5 F . Ab Work #5 ) ) ) Thursday .. Y. W x 10 reps each w/5-10 lbs.Back Squat Heavy 4 4 4 4 4 C .DB 1-arm Press 10 10 10 Rotator Cuff Work .2x3 w/85.Leg Curls 10 10 10 F .DB 1-arm Rows 6 6 6 H .Close-Grip Bench 10 10 10 G .1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist.T. Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A . Y. Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A .. Spiderman w/Kickback.Power Snatch Medium ( 3 3 2 2 B . 4-Way Neck . Sled Pushes and Pulls Heavy ( Heavy ( Light ( Light ) ) ) 100% of Clean .Bench Press Heavy 4 4 4 4 4+ D . L. Ab Work #6. Spiderman w/Kickback..Pull-Ups 10 10 10+ F .Glute/Ham Raise 5 5 5 E . Ab Work #4 ) Tuesday .1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist.Clean Pull Heavy ( 4 4 4 4 4 D .

Warm-Up: Complex B .DB 1-arm Rows 7 7 7 H .Step-Up Medium ( 4 4 4 4 C .BB Press Light ( ) 5 5 5 5 E . 4-Way Neck .T.Push-Ups 20 20 20+ G .T. 18) Monday ..Bench Press 4 4 4 4 E . 16.Warm-Up: Complex A . Y. Spiderman w/Kickback. Sled Pushes and Pulls Heavy ( Heavy ( Light ( Light ) ) ) 100% of Clean . 95 lbs. Incline Press 5 5 5 Rotator Cuff Work . Y. W x 10 reps each w/5-10 lbs.Front Squat 4 4 4 4 D . Ab Work #2 ) ) ) Thursday . W x 10 reps each w/5-10 lbs.. 4-Way Neck .See Running Workouts Wednesday .Close-Grip Bench 10 10 10 G . 4-Way Neck ...Fingertip Push-Ups 15 15 15 H . Rockers..Glute/Ham Raise 6 6 6 E . Spiderman w/Kickback.Warm-Up: Complex A . L.1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist.Leg Curls 10 10 10 F .BB Curl 12 12 12 G .2x3 w/85.1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist. L. Spiderman w/Kickback.2x3 w/85.See Running Workouts Friday . Ab Work #3. Y.Weighted Pull-Ups 5 5 5 F .Bench Press Heavy 4 4 4 4 4+ D .DB Alt.Power Snatch Medium ( 3 3 2 2 B . Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A .Back Squat Heavy 4 4 4 4 4 C . Ab Work #1 ) Tuesday .T.Split Jerk 2 2 2 2 2 C . W x 10 reps each w/5-10 lbs.DB 1-arm Press 10 10 10 Rotator Cuff Work .. Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A . Rockers. 95 lbs.Pull-Ups 10 10 10+ F .Clean Pull Heavy ( 4 4 4 4 4 D . L.1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist.Power Clean 2 2 2 2 2 B . 75 lbs.BB Power Shrugs 20 20 20 Rotator Cuff Work .2x3 w/65.Hang Clean Medium ( 3 3 3 3 B . Rockers. Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A .Name: ______________________________ Power Clean Maxes (-10%) Back Squat Bench Press BSC Football Summer 2010 Weights Week 5 (June 14.

1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist.1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist.DB 1-arm Press 10 10 10 Rotator Cuff Work ..Close-Grip Bench 10 10 10 G . L. 95 lbs.. Rockers.Power Clean 2 2 2 2 2 B . Ab Work #5 ) ) ) Thursday . 4-Way Neck .. Incline Press 5 5 5 Rotator Cuff Work .Warm-Up: Complex A .Fingertip Push-Ups 20 20 20 H .Bench Press Heavy 4 4 4 4 4+ D .. 95 lbs.Warm-Up: Complex A . Spiderman w/Kickback.Back Squat Heavy 4 4 4 4 4 C .BB Power Shrugs 20 20 20 Rotator Cuff Work . Rockers. 4-Way Neck . Rockers. Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A .Split Jerk 2 2 2 2 2 C .2x3 w/85.Clean Pull Heavy ( 4 4 4 4 4 D .2x3 w/85.Weighted Pull-Ups 5 5 5 F .T. Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A . W x 10 reps each w/5-10 lbs.Step-Up Medium( 4 4 4 4 C . Y. Sled Pushes and Pulls Heavy ( Heavy ( Light ( Light ) ) ) 100% of Clean . Y. L.BB Press Light ( ) 5 5 5 5 E . Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A . Y.DB 1-arm Rows 8 8 8 H .Leg Curls 10 10 10 F . Ab Work #6. 25) Monday .See Running Workouts Friday .Hang Clean Medium ( 3 3 3 3 B ..BB Curl 15 15 15 G .Front Squat 4 4 4 4 D . L.See Running Workouts Wednesday .T.2x3 w/65.1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist. 75 lbs. 4-Way Neck . 23.DB Alt. Spiderman w/Kickback.Bench Press 4 4 4 4 E . Spiderman w/Kickback.Warm-Up: Complex B .Power Snatch Medium ( 3 3 2 2 B .Pull-Ups 10 10 10+ F .Glute/Ham Raise 7 7 7 E .Push-Ups 20 20 20+ G . W x 10 reps each w/5-10 lbs.. Ab Work #4 ) Tuesday . W x 10 reps each w/5-10 lbs.Name: ______________________________ Power Clean Maxes (Max) Back Squat Bench Press BSC Football Summer 2010 Weights Week 6 (June 21.T.

.BB Curl 10 10 10 G . Y. Sled Pushes and Pulls Heavy ( Heavy ( Light ( Light ) ) ) 100% of Clean .Weighted Pull-Ups 3 3 3 F ..Power Clean Medium ( 2 2 2 2 B .Back Squat Heavy 3 3 3 3 3 C .Front Lunge Light ( ) 5 5 5 5 C . Y.DB Incline Press 5 5 5 Rotator Cuff Work . W x 10 reps each w/5-10 lbs.Front Squat 3 3 3 3 D ..T. Spiderman w/Kickback. Ab Work #2 Thursday .BB Push Press Light ( ) 5 5 5 5 E . Spiderman w/Kickback. 30. 75 lbs. L.Warm-Up: Complex B . Ab Work #3.BB Power Shrugs 15 15 15 Rotator Cuff Work . Rockers. Y. Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A .Name: ______________________________ Power Clean Maxes (-20%) Back Squat Bench Press BSC Football Summer 2010 Weights Week 7 (June 28. L. Rockers.2x3 w/85.2x3 w/65.Dips 10 10 10+ G . Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A . L. 95 lbs. W x 10 reps each w/5-10 lbs.Clean Pull Heavy ( ) 3 3 3 3 3 D .DB 1-arm Rows 6 6 6 H ..Bench Press Heavy 3 3 3 3 3+ D .Power Snatch Medium ( ) 2 2 2 2 B ..T.Split Jerk 2 2 2 2 2 C .Power Clean 2 2 2 2 2 B . July 2) Monday .Bench Press 3 3 3 3 E . Ab Work #1 ) Tuesday . 4-Way Neck .Warm-Up: Complex A .T.See Running Workouts Wednesday .Glute/Ham Raise 5 5 5 E . Rockers.Plate Pinch max max max H .2x3 w/85.DB Side Raise 10 10 10 Rotator Cuff Work . Spiderman w/Kickback. 4-Way Neck .Warm-Up: Complex A .1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist. 95 lbs. Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A . W x 10 reps each w/5-10 lbs.Pull-Ups 10 10 10+ F ..1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist.BB Skull Crushers 10 10 10 G .Leg Curls 10 10 10 F . 4-Way Neck .See Running Workouts Friday .1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist.

Spiderman w/Kickback. Y. L.T. Ab Work #6.Clean Pull Heavy ( ) 3 3 3 3 3 D . Sled Pushes and Pulls Heavy ( Heavy ( Light ( Light ) ) ) 100% of Clean . W x 10 reps each w/5-10 lbs. W x 10 reps each w/5-10 lbs.. Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A .DB Incline Press 6 6 6 Rotator Cuff Work . Spiderman w/Kickback.Warm-Up: Complex A ..DB 1-arm Rows 7 7 7 H . 95 lbs. Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A . Spiderman w/Kickback. Y..T.Plate Pinch max max max H .Warm-Up: Complex B .Bench Press 3 3 3 3 E . L.Bench Press Heavy 3 3 3 3 3+ D .T. 4-Way Neck .Front Squat 3 3 3 3 D .Back Squat Heavy 3 3 3 3 3 C . Rockers.Name: ______________________________ Power Clean Maxes (-10%) Back Squat Bench Press BSC Football Summer 2010 Weights Week 8 (July 5.See Running Workouts Wednesday . Rockers.1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist. 7. Ab Work #4 ) Tuesday .Pull-Ups 10 10 10+ F .DB Side Raise 12 12 12 Rotator Cuff Work .BB Power Shrugs 15 15 15 Rotator Cuff Work . Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A .Front Lunge Light ( ) 5 5 5 5 C .Weighted Pull-Ups 3 3 3 F . W x 10 reps each w/5-10 lbs. L.Dips 10 10 10+ G .2x3 w/65.See Running Workouts Friday .2x3 w/85. 75 lbs. 9) Monday ..BB Skull Crushers 12 12 12 G .1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist.Power Clean 2 2 2 2 2 B .1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist.Glute/Ham Raise 6 6 6 E . Ab Work #5 Thursday .2x3 w/85.Power Snatch Medium ( ) 2 2 2 2 B ..Split Jerk 2 2 2 2 2 C . 95 lbs.BB Curl 12 12 12 G ..Power Clean Medium ( 2 2 2 2 B . 4-Way Neck . 4-Way Neck . Rockers.Warm-Up: Complex A .BB Push Press Light ( ) 5 5 5 5 E .Leg Curls 10 10 10 F . Y.

4-Way Neck .T.Plate Pinch max max max H .Name: ______________________________ Power Clean Maxes (Max) Back Squat Bench Press BSC Football Summer 2010 Weights Week 9 (July 12.Warm-Up: Complex B .2x3 w/85.Bench Press 3 3 3 3 E .Glute/Ham Raise 7 7 7 E . Rockers. Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A . W x 10 reps each w/5-10 lbs. L.Front Lunge Light ( ) 5 5 5 5 C .Warm-Up: Complex A ..Bench Press Heavy 3 3 3 3 3+ D . Spiderman w/Kickback..DB Incline Press 7 7 7 Rotator Cuff Work .Back Squat Heavy 3 3 3 3 3 C .2x3 w/85. 4-Way Neck . Y.Front Squat 3 3 3 3 D . Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A .BB Curl 15 15 15 G . L. Sled Pushes and Pulls Heavy ( Heavy ( Light ( Light ) ) ) 100% of Clean .2x3 w/65.1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist.Pull-Ups 10 10 10+ F .BB Skull Crushers 15 15 15 G . W x 10 reps each w/5-10 lbs.See Running Workouts Wednesday . Spiderman w/Kickback. Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A . 16) Monday . Spiderman w/Kickback. L.BB Power Shrugs 15 15 15 Rotator Cuff Work . W x 10 reps each w/5-10 lbs..T. 75 lbs.1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist.Power Snatch Medium ( ) 2 2 2 2 B . Ab Work #3.Clean Pull Heavy ( ) 3 3 3 3 3 D .BB Push Press Light ( ) 5 5 5 5 E . 14. Rockers.T.Split Jerk 2 2 2 2 2 C .Dips 10 10 10+ G . Y.DB Side Raise 15 15 15 Rotator Cuff Work .1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist.Warm-Up: Complex A . Ab Work #2 Thursday .. 95 lbs.Leg Curls 10 10 10 F .. 4-Way Neck .See Running Workouts Friday .Weighted Pull-Ups 3 3 3 F .Power Clean Medium ( 2 2 2 2 B . Rockers.DB 1-arm Rows 8 8 8 H .Power Clean 2 2 2 2 2 B . 95 lbs. Y.. Ab Work #1 ) Tuesday .

T.DB 1-arm Press 10 10 10 Rotator Cuff Work .DB Alt.Front Lunge Light ( ) 5 5 5 5 C . 23) Monday .Warm-Up: Complex B .2x3 w/85.Warm-Up: Complex A .1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist.BB Power Shrugs 20 20 20 Rotator Cuff Work . Ab Work #6. Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A .See Running Workouts Wednesday .Name: ______________________________ Power Clean Maxes (-20%) Back Squat Bench Press BSC Football Summer 2010 Weights Week 10 (July 19..Power Snatch Medium ( ) 2 2 2 2 B .Clean Pull Heavy ( ) 2 2 2 2 2 D . Ab Work #4 ) Tuesday .Split Jerk 2 2 1 1 1 C . Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A .2x3 w/85.Fingertip Push-Ups 15 15 15 H .Push-Ups 20 20 20+ G .DB 1-arm Rows 6 6 6 H .Weighted Pull-Ups 3 3 3 F .. L.Pull-Ups 10 10 10+ F .T..Glute/Ham Raise 5 5 5 E . L. Rockers. Rockers. Y.. Spiderman w/Kickback. W x 10 reps each w/5-10 lbs.1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist.Leg Curls 10 10 10 F .BB Push Press Light ( ) 5 5 5 5 E .T. Spiderman w/Kickback.Power Clean Medium ( 2 2 2 2 B . L. Rockers. Spiderman w/Kickback. 4-Way Neck . 4-Way Neck .Bench Press 3 3 3 3 E .1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist. Ab Work #5 Thursday . Sled Pushes and Pulls Heavy ( Heavy ( Light ( Light ) ) ) 100% of Clean .Bench Press Heavy 3 3 2 2 2+ D . Y. Incline Press 5 5 5 Rotator Cuff Work .. 95 lbs. W x 10 reps each w/5-10 lbs. 21.See Running Workouts Friday . 4-Way Neck .Front Squat 3 3 3 3 D . Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A .Warm-Up: Complex A .2x3 w/65.Close-Grip Bench 10 10 10 G . Y. W x 10 reps each w/5-10 lbs.Power Clean 2 2 1 1 1 B .Back Squat Heavy 3 3 2 2 2 C . 95 lbs.BB Curl 10 10 10 G .. 75 lbs.

Incline Press 5 5 5 Rotator Cuff Work .Pull-Ups 10 10 10+ F .DB 1-arm Rows 7 7 7 H .Leg Curls 10 10 10 F .T. Rockers.2x3 w/85.T.2x3 w/65. L. Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A .BB Push Press Light ( ) 5 5 5 5 E .. L.Split Jerk 2 2 1 1 1 C .See Running Workouts Friday . Y.. Cradle x 5 reps each Set 2 Set 3 Set 4 Set 5 Set 1 R W R W R W R W R W A .BB Power Shrugs 20 20 20 Rotator Cuff Work .See Running Workouts Wednesday ... W x 10 reps each w/5-10 lbs.Fingertip Push-Ups 20 20 20 H . 4-Way Neck . Y.Push-Ups 20 20 20+ G .Front Lunge Light ( ) 5 5 5 5 C .Clean Pull Heavy ( ) 2 2 2 2 2 D .2x3 w/85. L.Weighted Pull-Ups 3 3 3 F .Warm-Up: Complex B .1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist. Spiderman w/Kickback.Power Snatch Medium ( ) 2 2 2 2 B .T. 28. 75 lbs. 4-Way Neck .BB Curl 12 12 12 G .DB Alt.Glute/Ham Raise 6 6 6 E . Spiderman w/Kickback.Name: ______________________________ Power Clean Maxes (-10%) Back Squat Bench Press BSC Football Summer 2010 Weights Week 11 (July 26. Sled Pushes and Pulls Heavy ( Heavy ( Light ( Light ) ) ) 100% of Clean .Warm-Up: Complex A . W x 10 reps each w/5-10 lbs. Y.1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist. Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A ..DB 1-arm Press 10 10 10 Rotator Cuff Work . 4-Way Neck . Ab Work #3. 95 lbs.Power Clean Medium ( 2 2 2 2 B .Bench Press 3 3 3 3 E . Ab Work #1 ) Tuesday .Bench Press Heavy 3 3 2 2 2+ D .Back Squat Heavy 3 3 2 2 2 C .. Rockers.Warm-Up: Complex A . Rockers. W x 10 reps each w/5-10 lbs. 95 lbs. 30) Monday .1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist. Ab Work #2 Thursday .Front Squat 3 3 3 3 D .Close-Grip Bench 10 10 10 G .Power Clean 2 2 1 1 1 B . Spiderman w/Kickback.

.BB Push Press Light ( ) 5 5 5 5 E . Rockers.Weighted Pull-Ups 3 3 3 F . 4.Bench Press Heavy 3 3 2 2 2+ D .1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist. 95 lbs.T. 4-Way Neck .Name: ______________________________ Power Clean Maxes (Max) Back Squat Bench Press BSC Football Summer 2010 Weights Week 12 (August 2. Y. Spiderman w/Kickback.Back Squat Heavy 3 3 2 2 2 C .Fingertip Push-Ups 25 25 25 H . Sled Pushes and Pulls Heavy ( Heavy ( Light ( Light ) ) ) 100% of Clean . 6) Monday . Rockers.DB 1-arm Press 10 10 10 Rotator Cuff Work .Front Squat 3 3 3 3 D . Ab Work #4 ) Tuesday .See Running Workouts Wednesday .Push-Ups 20 20 20+ G ...1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist.2x3 w/85. Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A . Spiderman w/Kickback. 95 lbs.Warm-Up: Complex A .1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist. Y.Power Snatch Medium ( ) 2 2 2 2 B .DB Alt.2x3 w/85.Clean Pull Heavy ( ) 2 2 2 2 2 D .. Rockers.DB 1-arm Rows 8 8 8 H . Spiderman w/Kickback. L.2x3 w/65.Warm-Up: Complex B . L.. Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A . W x 10 reps each w/5-10 lbs.BB Power Shrugs 20 20 20 Rotator Cuff Work .Power Clean 2 2 1 1 1 B .Leg Curls 10 10 10 F . 4-Way Neck . Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A . W x 10 reps each w/5-10 lbs.Bench Press 3 3 3 3 E .Front Lunge Light ( ) 5 5 5 5 C .Split Jerk 2 2 1 1 1 C ..BB Curl 15 15 15 G .Power Clean Medium ( 2 2 2 2 B .Close-Grip Bench 10 10 10 G . L.T.T.Pull-Ups 10 10 10+ F .Warm-Up: Complex A . W x 10 reps each w/5-10 lbs. Ab Work #6. 4-Way Neck . Incline Press 5 5 5 Rotator Cuff Work . Y. 75 lbs. Ab Work #5 Thursday .Glute/Ham Raise 7 7 7 E .See Running Workouts Friday .

T.Back Squat Light 5 5 5 5 C .2x3 w/85. 95 lbs..Name: ______________________________ Power Clean Maxes (-20%) Back Squat Bench Press BSC Football Summer 2010 Weights Week 13 (August 9. W x 10 reps each w/5-10 lbs.Weighted Pull-Ups 3 3 3 3 Rotator Cuff Work .Bench Press Light 5 5 5 5 E . Rockers. 11) Monday . Cradle x 5 reps each Set 1 Set 2 Set 3 Set 4 Set 5 R W R W R W R W R W A ..Warm-Up: Complex A . Ab Work #1 Tuesday . Y.Power Clean Light 3 3 3 3 B .See Running Workouts . L. 4-Way Neck . Spiderman w/Kickback.1x10 Pre-lift Mobility: Hip Flexor Lunge w/Twist.

Ab Workout #6 Suitcase Deadlift Do 3 sets of 5 reps on each side with as much weight as possible while not sacrificing technique. Reverse Crunch.Abdominal Training All of these movements are online on youtube. Keep your spine straight up and down and chest up. Keep your back flat. Ab Workout #2 3 min. Rotate through each one of these 3 times as fast as you can for as many reps as you can.. Ab Workout #3 BB Twist Do 3 sets of 8 reps on each side with good technique and power. Do 3 sets of 10 reps of each exercise. Abs Do V-Ups for 20 sec. Use your legs. switch to Russian Twists for 20 sec. Toe Touches and Windshield Wipers. Ab Workout #4 BB Rollouts Do 3 sets of 8-15 reps with a flat back and elbows straight. then front pillars for 20 sec. Do this 3 times. then side pillars for 30 sec. with perfect technique. V-Ups. . Do 10 reps on each side of the Windshield Wipers. Ab Workout #5 Ab Circuit Sprinter Sit-Ups... Keep moving for the whole 3 min./side. Ab Workout # 1 Front and Side Pillars Do front pillars for 60 sec.

Progression Chart (Heavy) Max 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300 305 310 Set 1 55 58 61 63 66 69 72 74 77 80 83 85 88 91 94 96 99 102 105 107 110 113 116 118 121 124 127 129 132 135 138 140 143 146 149 151 154 157 160 162 165 168 171 Set 2 65 68 72 75 78 81 85 88 91 94 98 101 104 107 111 114 117 120 124 127 130 133 137 140 143 146 150 153 156 159 163 166 169 172 176 179 182 185 189 192 195 198 202 Set 3 75 79 83 86 90 94 98 101 105 109 113 116 120 124 128 131 135 139 143 146 150 154 158 161 165 169 173 176 180 184 188 191 195 199 203 206 210 214 218 221 225 229 233 Set 4 80 84 88 92 96 100 104 108 112 116 120 124 128 132 136 140 144 148 152 156 160 164 168 172 176 180 184 188 192 196 200 204 208 212 216 220 224 228 232 236 240 244 248 Set 5 85 89 94 98 102 106 111 115 119 123 128 132 136 140 145 149 153 157 162 166 170 174 179 183 187 191 196 200 204 208 213 217 221 225 230 234 238 242 247 251 255 259 264 .

Max 315 320 325 330 335 340 345 350 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435 440 445 450 455 460 465 470 475 480 485 490 495 500 505 510 515 520 525 530 535 540 Set 1 173 176 179 182 184 187 190 193 195 198 201 204 206 209 212 215 217 220 223 226 228 231 234 237 239 242 245 248 250 253 256 259 261 264 267 270 272 275 278 281 283 286 289 292 294 297 Set 2 205 208 211 215 218 221 224 228 231 234 237 241 244 247 250 254 257 260 263 267 270 273 276 280 283 286 289 293 296 299 302 306 309 312 315 319 322 325 328 332 335 338 341 345 348 351 Set 3 236 240 244 248 251 255 259 263 266 270 274 278 281 285 289 293 296 300 304 308 311 315 319 323 326 330 334 338 341 345 349 353 356 360 364 368 371 375 379 383 386 390 394 398 401 405 Set 4 252 256 260 264 268 272 276 280 284 288 292 296 300 304 308 312 316 320 324 328 332 336 340 344 348 352 356 360 364 368 372 376 380 384 388 392 396 400 404 408 412 416 420 424 428 432 Set 5 268 272 276 281 285 289 293 298 302 306 310 315 319 323 327 332 336 340 344 349 353 357 361 366 370 374 378 383 387 391 395 400 404 408 412 417 421 425 429 434 438 442 446 451 455 459 .

Max 545 550 555 560 565 570 575 580 585 590 595 600 605 610 615 620 625 630 635 640 645 650 655 660 665 670 675 680 685 690 695 700 705 710 715 720 725 730 735 740 745 750 755 760 765 770 Set 1 300 303 305 308 311 314 316 319 322 325 327 330 333 336 338 341 344 347 349 352 355 358 360 363 366 369 371 374 377 380 382 385 388 391 393 396 399 402 404 407 410 413 415 418 421 424 Set 2 354 358 361 364 367 371 374 377 380 384 387 390 393 397 400 403 406 410 413 416 419 423 426 429 432 436 439 442 445 449 452 455 458 462 465 468 471 475 478 481 484 488 491 494 497 501 Set 3 409 413 416 420 424 428 431 435 439 443 446 450 454 458 461 465 469 473 476 480 484 488 491 495 499 503 506 510 514 518 521 525 529 533 536 540 544 548 551 555 559 563 566 570 574 578 Set 4 436 440 444 448 452 456 460 464 468 472 476 480 484 488 492 496 500 504 508 512 516 520 524 528 532 536 540 544 548 552 556 560 564 568 572 576 580 584 588 592 596 600 604 608 612 616 Set 5 463 468 472 476 480 485 489 493 497 502 506 510 514 519 523 527 531 536 540 544 548 553 557 561 565 570 574 578 582 587 591 595 599 604 608 612 616 621 625 629 633 638 642 646 650 655 .

Progression Chart (Medium) Max 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300 305 310 Set 1 50 53 55 58 60 63 65 68 70 73 75 78 80 83 85 88 90 93 95 98 100 103 105 108 110 113 115 118 120 123 125 128 130 133 135 138 140 143 145 148 150 153 155 Set 2 60 63 66 69 72 75 78 81 84 87 90 93 96 99 102 105 108 111 114 117 120 123 126 129 132 135 138 141 144 147 150 153 156 159 162 165 168 171 174 177 180 183 186 Set 3 70 74 77 81 84 88 91 95 98 102 105 109 112 116 119 123 126 130 133 137 140 144 147 151 154 158 161 165 168 172 175 179 182 186 189 193 196 200 203 207 210 214 217 Set 4 75 79 83 86 90 94 98 101 105 109 113 116 120 124 128 131 135 139 143 146 150 154 158 161 165 169 173 176 180 184 188 191 195 199 203 206 210 214 218 221 225 229 233 .

Max 315 320 325 330 335 340 345 350 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435 440 445 450 455 460 465 470 475 480 485 490 495 500 505 510 515 520 525 530 535 540 Set 1 158 160 163 165 168 170 173 175 178 180 183 185 188 190 193 195 198 200 203 205 208 210 213 215 218 220 223 225 228 230 233 235 238 240 243 245 248 250 253 255 258 260 263 265 268 270 Set 2 189 192 195 198 201 204 207 210 213 216 219 222 225 228 231 234 237 240 243 246 249 252 255 258 261 264 267 270 273 276 279 282 285 288 291 294 297 300 303 306 309 312 315 318 321 324 Set 3 221 224 228 231 235 238 242 245 249 252 256 259 263 266 270 273 277 280 284 287 291 294 298 301 305 308 312 315 319 322 326 329 333 336 340 343 347 350 354 357 361 364 368 371 375 378 Set 4 236 240 244 248 251 255 259 263 266 270 274 278 281 285 289 293 296 300 304 308 311 315 319 323 326 330 334 338 341 345 349 353 356 360 364 368 371 375 379 383 386 390 394 398 401 405 .

Max 545 550 555 560 565 570 575 580 585 590 595 600 605 610 615 620 625 630 635 640 645 650 655 660 665 670 675 680 685 690 695 700 705 710 715 720 725 730 735 740 745 750 755 760 765 770 Set 1 273 275 278 280 283 285 288 290 293 295 298 300 303 305 308 310 313 315 318 320 323 325 328 330 333 335 338 340 343 345 348 350 353 355 358 360 363 365 368 370 373 375 378 380 383 385 Set 2 327 330 333 336 339 342 345 348 351 354 357 360 363 366 369 372 375 378 381 384 387 390 393 396 399 402 405 408 411 414 417 420 423 426 429 432 435 438 441 444 447 450 453 456 459 462 Set 3 382 385 389 392 396 399 403 406 410 413 417 420 424 427 431 434 438 441 445 448 452 455 459 462 466 469 473 476 480 483 487 490 494 497 501 504 508 511 515 518 522 525 529 532 536 539 Set 4 409 413 416 420 424 428 431 435 439 443 446 450 454 458 461 465 469 473 476 480 484 488 491 495 499 503 506 510 514 518 521 525 529 533 536 540 544 548 551 555 559 563 566 570 574 578 .

Progression Chart (Light) Max 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300 305 310 Set 1 50 53 55 58 60 63 65 68 70 73 75 78 80 83 85 88 90 93 95 98 100 103 105 108 110 113 115 118 120 123 125 128 130 133 135 138 140 143 145 148 150 153 155 Set 2 55 58 61 63 66 69 72 74 77 80 83 85 88 91 94 96 99 102 105 107 110 113 116 118 121 124 127 129 132 135 138 140 143 146 149 151 154 157 160 162 165 168 171 Set 3 60 63 66 69 72 75 78 81 84 87 90 93 96 99 102 105 108 111 114 117 120 123 126 129 132 135 138 141 144 147 150 153 156 159 162 165 168 171 174 177 180 183 186 Set 4 65 68 72 75 78 81 85 88 91 94 98 101 104 107 111 114 117 120 124 127 130 133 137 140 143 146 150 153 156 159 163 166 169 172 176 179 182 185 189 192 195 198 202 .

Max 315 320 325 330 335 340 345 350 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435 440 445 450 455 460 465 470 475 480 485 490 495 500 505 510 515 520 525 530 535 540 Set 1 158 160 163 165 168 170 173 175 178 180 183 185 188 190 193 195 198 200 203 205 208 210 213 215 218 220 223 225 228 230 233 235 238 240 243 245 248 250 253 255 258 260 263 265 268 270 Set 2 173 176 179 182 184 187 190 193 195 198 201 204 206 209 212 215 217 220 223 226 228 231 234 237 239 242 245 248 250 253 256 259 261 264 267 270 272 275 278 281 283 286 289 292 294 297 Set 3 189 192 195 198 201 204 207 210 213 216 219 222 225 228 231 234 237 240 243 246 249 252 255 258 261 264 267 270 273 276 279 282 285 288 291 294 297 300 303 306 309 312 315 318 321 324 Set 4 205 208 211 215 218 221 224 228 231 234 237 241 244 247 250 254 257 260 263 267 270 273 276 280 283 286 289 293 296 299 302 306 309 312 315 319 322 325 328 332 335 338 341 345 348 351 .

Max 545 550 555 560 565 570 575 580 585 590 595 600 605 610 615 620 625 630 635 640 645 650 655 660 665 670 675 680 685 690 695 700 705 710 715 720 725 730 735 740 745 750 755 760 765 770 Set 1 273 275 278 280 283 285 288 290 293 295 298 300 303 305 308 310 313 315 318 320 323 325 328 330 333 335 338 340 343 345 348 350 353 355 358 360 363 365 368 370 373 375 378 380 383 385 Set 2 300 303 305 308 311 314 316 319 322 325 327 330 333 336 338 341 344 347 349 352 355 358 360 363 366 369 371 374 377 380 382 385 388 391 393 396 399 402 404 407 410 413 415 418 421 424 Set 3 327 330 333 336 339 342 345 348 351 354 357 360 363 366 369 372 375 378 381 384 387 390 393 396 399 402 405 408 411 414 417 420 423 426 429 432 435 438 441 444 447 450 453 456 459 462 Set 4 354 358 361 364 367 371 374 377 380 384 387 390 393 397 400 403 406 410 413 416 419 423 426 429 432 436 439 442 445 449 452 455 458 462 465 468 471 475 478 481 484 488 491 494 497 501 .

  I would then look at the Medium progression chart for 300 lbs. I would look at the chart above and see that my RDL Max is 100% of my Clean Max and write my RDL Max out to the far right in the parentheses.  See below. Medium or Light out to the side will be based off of these 3 lifts. Back Squat 1 Rep Max = Power Clean 1 Rep Max = Bench Press 1 Rep Max = When you calculate the lifts below put the training max out to the right in the parentheses to keep track of the number.Core Lift Calculations All core lifts with a Heavy. Hang Clean Set 1 150 Set 2 180 Set 3 210 Set 4 225 Set 5 Medium (300) . RDL Max = 100% of Power Clean Max Front Squat Max = 100% of Power Clean Max BB Press Max = 70% of Power Clean Max BB Push Press Max = 100% of Power Clean Max Hang Snatch Max = 70% of Power Clean Max Step‐Up Max = 50% of Back Squat Max Clean Pull Max = 100% of Power Clean Max Split Jerk Max = 80% of Power Clean Max Front Lunge = 50% of Back Squat Max Hang Clean = 100% of Clean Max BB Power Shrugs = 100% of Clean Max For example: If I am trying to calculate my RDL weights for Week 1 and my power clean max is 300 lbs. to fill in my weights for RDL.

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