Warner University

ROYAL
FOOTBALL

STRENGTH AND CONDITIONING

SUMMER 2013

Royal Football Summer Program

Phase 1 / Week 1 / April 7,2013
MONDAY
Upper Body

TUESDAY
Lower Body

Bench
Incline
Military
Shrugs
D.B. Lateral
Raises
Abdominals
Arm Curls
Neck

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

WEDNESDAY
EXPLOSION
Jump Rope
Bleachers
Squat Jumps
Dble. Vert Jump
Dlb. Leg Spd Hops
Tuck Jumps
Vert. Jump Sprint

Core Lift: 3 sets of 12 at 70%.

Auxiliary: 5 sets of 12

THURSDAY
Upper Body

FRIDAY
Lower Body

Bench
Incline
Military
Shrugs
D.B. Lateral
Raises
Abdominals
Arm Curls
Neck

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

Do agility work before you start your conditioning

MONDAY

TUESDAY

Cones
Bags
Quick Feet
(Speed Ladder)
Hops
(Front/Back &
Side/Side)

Walking Lunges
Jump Ropes
800 Yard Run

WEDNESDAY
Do each
3 sets of 20.reps

THURSDAY

FRIDAY

Cones
Bags
Quick Feet
(Speed Ladder)
Hops
(Front/Back &
Side/Side)

Walking Lunges
Jump Ropes
800 Yard Run

Warm-up: Go through each one time for ten yards

Conditioning:30 sec between each rep and 5 min between each set. MWF Do both
sets TTH do only the first set
Quarterbacks
Defensive Backs /
Wide Receivers
Defensive Line
Linebackers
SET 1
SET 2
SET 1
SET 2
30 sprint
20 bp
30 sprint
20 sprint
Running backs
20 bp
20 sprint
10 sprint
10 /45 rt
Offensive Line
10 /45 bk rt
Bounce rt
10 dr lt
20 sprint
10/45 up lt
30 sprint
10/45 bk lt
10 sprint
10 Dr Rt
20 bp
10/45 bk rt
10/dr lt
10/45 up rt
20 sprint
Bounce rt
20 bp
10 sprint
Bounce lt

10/45 up rt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45 up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt

10 /45 rt
40 sprint
10 /45 lt
20 sprint
4 / 90 lt
30 sprint
15 sprint
10 sprint
4/90 rt
20 sprint
10/45 rt
5 sprint
10/45 lt
20 sprint
4/90 rt
20 sprint
10 sprint
40 sprint

4/90 lt
10 sprint
10 /45 lt
4/90 rt
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint

Royal Football Summer Program

Phase 1 / Week 2 / April 14, 2013
MONDAY
Upper Body

TUESDAY
Lower Body

WEDNESDAY
Upper Body

THURSDAY
Lower Body

FRIDAY
Upper Body

Bench
Incline
Military
Shrugs
D.B. Lateral
Raises
Abdominals
Arm Curls
Neck

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

Bench
Incline
Military
Shrugs
D.B. Lateral
Raises
Abdominals
Arm Curls
Neck

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

Bench
Incline
Military
Shrugs
D.B. Lateral Raises
Abdominals
Arm Curls
Neck

Core Lift: 4 sets of 10 at 80%.

Auxiliary: 4 sets of 15

Do agility work before you start your conditioning

MONDAY
Agility Phase
Agility Drill
Bags
Ladder

TUESDAY
Distance Phase
Royal Run
mile run
Jump Rope

WEDNESDAY
Agility Phase
Agility Drill
Bags
Ladder

THURSDAY
Distance
Phase
Royal Run
mile run
Jump Rope

FRIDAY
Agility Phase
Agility Drill
Bags
Ladder

Warm-up: Go through each one time for ten yards

Conditioning:30 sec between each rep and 5 min between each set. MWF Do both
sets TTH do only the first set
Quarterbacks
SET 3
SET 4
SET 1
SET 2
Defensive
Backs
/
Wide
30 sprint
10 dr lt
10 sprint
30 sprint
Receivers
Defensive
Bounce Lt
20 sprint
10 /45 rt
10 /45 lt
20 bp
10/45 up lt
20 sprint
5 sprint
Line
10 sprint
30 sprint
4/90
rt
10 sprint
Linebackers
10 dr lt
10/45 bk lt
10 /45 lt
4 / 90 lt
Running backs
10 /45 up lt
10 sprint
30 sprint
10 /45 rt
Offensive Line
Bounce Rt
10 Dr Rt
10 sprint
40 sprint
10 dr lt
10/45 up rt
10/45 bk lt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
30 sprint

20 bp
10/45 bk rt
10/dr lt
10/45 up rt
30 sprint
20 bp
10 /45 bk rt
Bounce rt
10 dr lt
20 sprint
20 bp
10 sprint
Bounce lt

4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
15 sprint
10 sprint
4/90 rt
40 sprint
15 sprint

15 sprint
4/90 rt
20 sprint
4 / 90 lt
10 sprint
10 /45 lt
30 sprint
10 /45 rt
20 sprint
4/90 rt
10 sprint
15 sprint
40 sprint

Royal Football Summer Program

Phase 1 / Week 3 / April 21,2013
MONDAY
Lower Body

TUESDAY
Upper Body

WEDNESDAY
EXPLOSION

THURSDAY
Lower Body

FRIDAY
Upper Body

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

Bench
Incline
Military
Shrugs
D.B. Lateral Raises
Abdominals
Arm Curls
Neck

Royal

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

Bench
Incline
Military
Shrugs
D.B. Lateral Raises
Abdominals
Arm Curls
Neck

Agility
Bags
Jump rope
Form
Mile Run

Core Lift: 4 sets of 10 at 80%.

Auxiliary: 4 sets of 12
Do agility work before you start your conditioning
MONDAY
Distance Phase
Royal Run
mile run
Jump Rope

TUESDAY
Agility Phase
Agility Drill
Bags
Ladder

WEDNESDAY
Do each
3 sets of
20.reps

THURSDAY
Distance
Phase
Royal Run
mile run
Jump Rope

FRIDAY
Agility Phase
Agility Drill
Bags
Ladder

Warm-up: Go through each one time for ten yards

Conditioning:30 sec between each rep and 5 min between each set. MWF Do both
sets TTH do only the first set
Quarterbacks
Defensive Backs /
Wide Receivers
Defensive Line
Linebackers
Running backs
Offensive Line
SET 1
30 sprint
20 bp
10 /45 bk rt
Bounce rt
10 dr lt
20 sprint
10/45 up lt
30 sprint
10/45 bk lt
10 sprint
10 Dr Rt
20 bp
10/45 bk rt
10/dr lt
10/45 up rt
20 sprint
Bounce rt
20 bp
10 sprint
Bounce lt

SET 2
20 bp
20 sprint
10/45 up rt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45 up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt

SET 3
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint
20 sprint
10 /45 rt
SET 1
30 sprint

SET 4
20 sprint
4 / 90 lt
30 sprint
15 sprint
10 sprint
4/90 rt
20 sprint
10/45 rt
5 sprint
10/45 lt
30 sprint
10 sprint
10 /45 rt
40 sprint
10 /45 lt
20 sprint
4 / 90 lt
30 sprint
4/90 rt
20 sprint
SET 2
20 sprint

SET 3
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
SET 1
10 sprint

SET 4
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
15 sprint
10 sprint
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
40 sprint
15 sprint
SET 2
30 sprint

Royal Football Summer Program

Phase 1 / Week 4 / April 28, 2013
MONDAY
Upper Body

TUESDAY
Lower Body

WEDNESDAY
Upper Body

THURSDAY
Lower Body

FRIDAY
Upper Body

Bench
Incline
Military
Shrugs
D.B. Lateral
Raises
Abdominals
Arm Curls
Neck

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

Bench
Incline
Military
Shrugs
D.B. Lateral
Raises
Abdominals
Arm Curls
Neck

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

Bench
Incline
Military
Shrugs
D.B. Lateral Raises
Abdominals
Arm Curls
Neck

Core Lift: 3 sets of 8 at 90%.

Auxiliary: 3 sets of 10

Do agility work before you start your conditioning

MONDAY
Agility Phase
Agility Drill
Bags
Ladder

TUESDAY
Distance Phase
Royal Run
mile run
Jump Rope

WEDNESDAY
Agility Phase
Agility Drill
Bags
Ladder

THURSDAY
Distance
Phase
Royal Run
mile run
Jump Rope

FRIDAY
Agility Phase
Agility Drill
Bags
Ladder

Warm-up: Go through each one time for ten yards

Conditioning:30 sec between each rep and 5 min between each set. MWF Do both
sets TTH do only the first set
Quarterbacks
Defensive Backs /
Wide Receivers
Defensive Line
Linebackers
Running backs
Offensive Line
SET 3
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45 up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
30 sprint

SET 4
10 dr lt
20 sprint
10/45 up lt
30 sprint
10/45 bk lt
10 sprint
10 Dr Rt
20 bp
10/45 bk rt
10/dr lt
10/45 up rt
30 sprint
20 bp
10 /45 bk rt
Bounce rt
10 dr lt
20 sprint
20 bp
10 sprint
Bounce lt

SET 3
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint
20 sprint
10 /45 rt

SET 4
20 sprint
4 / 90 lt
30 sprint
15 sprint
10 sprint
4/90 rt
20 sprint
10/45 rt
5 sprint
10/45 lt
30 sprint
10 sprint
10 /45 rt
40 sprint
10 /45 lt
20 sprint
4 / 90 lt
30 sprint
4/90 rt
20 sprint

SET 3
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint

SET 4
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
15 sprint
10 sprint
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
40 sprint
15 sprint

Royal Football Summer Program

Phase 2 / Week 5 / May 5,2013
MONDAY
Upper Body

TUESDAY
Lower Body

Bench
Incline
Military
Shrugs
D.B. Lateral
Raises
Abdominals
Arm Curls
Neck

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

WEDNESDAY
EXPLOSION
Jump Rope
Bleachers
Squat Jumps
Dble. Vert Jump
Dlb. Leg Spd Hops
Tuck Jumps
Vert. Jump Sprint

Core Lift: 3 sets of 12 at 70%.

Auxiliary: 5 sets of 12

THURSDAY
Upper Body

FRIDAY
Lower Body

Bench
Incline
Military
Shrugs
D.B. Lateral
Raises
Abdominals
Arm Curls
Neck

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

Do agility work before you start your conditioning

MONDAY

TUESDAY

Cones
Bags
Quick Feet
(Speed Ladder)
Hops
(Front/Back &
Side/Side)

Walking Lunges
Jump Ropes
800 Yard Run

WEDNESDAY
Do each
3 sets of 20.reps

THURSDAY

FRIDAY

Cones
Bags
Quick Feet
(Speed Ladder)
Hops
(Front/Back &
Side/Side)

Walking Lunges
Jump Ropes
800 Yard Run

Warm-up: Go through each one time for ten yards

Conditioning:25 sec between each rep and 4 min between each set. MWF Do three
sets TTH do only the two sets
Quarterbacks
Defensive Backs /
Wide Receivers
Defensive Line
Linebackers
Running backs
Offensive Line
SET 1
30 sprint
20 bp
10 /45 bk rt
Bounce rt
10 dr lt
20 sprint
10/45 up lt
30 sprint
10/45 bk lt
10 sprint
10 Dr Rt
20 bp
10/45 bk rt
10/dr lt
10/45 up rt
20 sprint
Bounce rt
20 bp
10 sprint
Bounce lt

SET 2
20 bp
20 sprint
10/45 up rt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt

SET 3
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45 up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
30 sprint

SET 1
30 sprint
10 sprint
10 /45 rt
40 sprint
10 /45 lt
20 sprint
4 / 90 lt
30 sprint
15 sprint
10 sprint
4/90 rt
20 sprint
10/45 rt
5 sprint
10/45 lt
20 sprint
4/90 rt
20 sprint
10 sprint
40 sprint

SET 2
20 sprint
10 /45 rt
4/90 lt
10 sprint
10 /45 lt
4/90 rt
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint

SET 3
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint
20 sprint
10 /45 rt

SET 1
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
15 sprint
10 sprint
4/90 rt
40 sprint
15 sprint

SET 2
30 sprint
10 /45 lt
5 sprint
10 sprint
4 / 90 lt
10 /45 rt
40 sprint
15 sprint
4/90 rt
20 sprint
4 / 90 lt
10 sprint
10 /45 lt
30 sprint
10 /45 rt
20 sprint
4/90 rt
10 sprint
15 sprint
40 sprint

SET 3
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint

Royal Football Summer Program

Phase 2 / Week 6 / May 12, 2013
MONDAY
Upper Body

TUESDAY
Lower Body

WEDNESDAY
Upper Body

THURSDAY
Lower Body

FRIDAY
Upper Body

Bench
Incline
Military
Shrugs
D.B. Lateral
Raises
Abdominals
Arm Curls
Neck

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

Bench
Incline
Military
Shrugs
D.B. Lateral
Raises
Abdominals
Arm Curls
Neck

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

Bench
Incline
Military
Shrugs
D.B. Lateral Raises
Abdominals
Arm Curls
Neck

Core Lift: 4 sets of 10 at 80%.

Auxiliary: 4 sets of 15

Do agility work before you start your conditioning

MONDAY
Agility Phase
Agility Drill
Bags
Ladder

TUESDAY
Distance Phase
Royal Run
mile run
Jump Rope

WEDNESDAY
Agility Phase
Agility Drill
Bags
Ladder

THURSDAY
Distance
Phase
Royal Run
mile run
Jump Rope

FRIDAY
Agility Phase
Agility Drill
Bags
Ladder

Warm-up: Go through each one time for ten yards

Conditioning:25 sec between each rep and 4 min between each set. MWF Do three
sets TTH do only the two sets
Quarterbacks
Defensive Backs /
Wide Receivers
Defensive Line
Linebackers
Running backs
Offensive Line
SET 1
30 sprint
20 bp
10 /45 bk rt
Bounce rt
10 dr lt
20 sprint
10/45 up lt
30 sprint
10/45 bk lt
10 sprint
10 Dr Rt
20 bp
10/45 bk rt
10/dr lt
10/45 up rt
20 sprint
Bounce rt
20 bp
10 sprint
Bounce lt

SET 2
20 bp
20 sprint
10/45 up rt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt

SET 3
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45 up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
30 sprint

SET 1
30 sprint
10 sprint
10 /45 rt
40 sprint
10 /45 lt
20 sprint
4 / 90 lt
30 sprint
15 sprint
10 sprint
4/90 rt
20 sprint
10/45 rt
5 sprint
10/45 lt
20 sprint
4/90 rt
20 sprint
10 sprint
40 sprint

SET 2
20 sprint
10 /45 rt
4/90 lt
10 sprint
10 /45 lt
4/90 rt
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint

SET 3
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint
20 sprint
10 /45 rt

SET 1
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
15 sprint
10 sprint
4/90 rt
40 sprint
15 sprint

SET 2
30 sprint
10 /45 lt
5 sprint
10 sprint
4 / 90 lt
10 /45 rt
40 sprint
15 sprint
4/90 rt
20 sprint
4 / 90 lt
10 sprint
10 /45 lt
30 sprint
10 /45 rt
20 sprint
4/90 rt
10 sprint
15 sprint
40 sprint

SET 3
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint

Royal Football Summer Program

Phase 2 / Week 7 / May 19,2013
MONDAY
Lower Body

TUESDAY
Upper Body

WEDNESDAY
EXPLOSION

THURSDAY
Lower Body

FRIDAY
Upper Body

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

Bench
Incline
Military
Shrugs
D.B. Lateral Raises
Abdominals
Arm Curls
Neck

Royal

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

Bench
Incline
Military
Shrugs
D.B. Lateral Raises
Abdominals
Arm Curls
Neck

Agility
Bags
Jump rope
Form
Mile Run

Core Lift: 4 sets of 10 at 80%.

Auxiliary: 4 sets of 12
Do agility work before you start your conditioning
MONDAY
Distance Phase
Royal Run
mile run
Jump Rope

TUESDAY
Agility Phase
Agility Drill
Bags
Ladder

WEDNESDAY
Do each
3 sets of
20.reps

THURSDAY
Distance
Phase
Royal Run
mile run
Jump Rope

FRIDAY
Agility Phase
Agility Drill
Bags
Ladder

Warm-up: Go through each one time for ten yards

Conditioning:25 sec between each rep and 4 min between each set. MWF Do three
sets TTH do only the two sets
Quarterbacks
Defensive Backs /
Wide Receivers
Defensive Line
Linebackers
Running backs
Offensive Line

SET 1
30 sprint
20 bp
10 /45 bk rt
Bounce rt
10 dr lt
20 sprint
10/45 up lt
30 sprint
10/45 bk lt
10 sprint
10 Dr Rt
20 bp
10/45 bk rt
10/dr lt
10/45 up rt
20 sprint
Bounce rt
20 bp
10 sprint
Bounce lt

SET 2
20 bp
20 sprint
10/45 up rt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt

SET 3
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45 up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
30 sprint

SET 1
30 sprint
10 sprint
10 /45 rt
40 sprint
10 /45 lt
20 sprint
4 / 90 lt
30 sprint
15 sprint
10 sprint
4/90 rt
20 sprint
10/45 rt
5 sprint
10/45 lt
20 sprint
4/90 rt
20 sprint
10 sprint
40 sprint

SET 2
20 sprint
10 /45 rt
4/90 lt
10 sprint
10 /45 lt
4/90 rt
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint

SET 3
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint
20 sprint
10 /45 rt

SET 1
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
15 sprint
10 sprint
4/90 rt
40 sprint
15 sprint

SET 2
30 sprint
10 /45 lt
5 sprint
10 sprint
4 / 90 lt
10 /45 rt
40 sprint
15 sprint
4/90 rt
20 sprint
4 / 90 lt
10 sprint
10 /45 lt
30 sprint
10 /45 rt
20 sprint
4/90 rt
10 sprint
15 sprint
40 sprint

SET 3
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint

Royal Football Summer Program

Phase 2 / Week 8 / May 26, 2013
MONDAY
Upper Body

TUESDAY
Lower Body

WEDNESDAY
Upper Body

THURSDAY
Lower Body

FRIDAY
Upper Body

Bench
Incline
Military
Shrugs
D.B. Lateral
Raises
Abdominals
Arm Curls
Neck

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

Bench
Incline
Military
Shrugs
D.B. Lateral
Raises
Abdominals
Arm Curls
Neck

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

Bench
Incline
Military
Shrugs
D.B. Lateral Raises
Abdominals
Arm Curls
Neck

MONDAY
Agility Phase
Agility Drill
Bags
Ladder

TUESDAY
Distance Phase
Royal Run
mile run
Jump Rope

Core Lift: 3 sets of 8 at 90%.

Auxiliary: 3 sets of 10
Do agility work before you start your conditioning
WEDNESDAY
Agility Phase
Agility Drill
Bags
Ladder

THURSDAY
Distance
Phase
Royal Run
mile run
Jump Rope

FRIDAY
Agility Phase
Agility Drill
Bags
Ladder

Warm-up: Go through each one time for ten yards

Conditioning:25 sec between each rep and 4 min between each set. MWF Do three
sets TTH do only the two sets
Quarterbacks
Defensive Backs /
Wide Receivers
Defensive Line
Linebackers
Running backs
Offensive Line

SET 1
30 sprint
20 bp
10 /45 bk rt
Bounce rt
10 dr lt
20 sprint
10/45 up lt
30 sprint
10/45 bk lt
10 sprint
10 Dr Rt
20 bp
10/45 bk rt
10/dr lt
10/45 up rt
20 sprint
Bounce rt
20 bp
10 sprint
Bounce lt

SET 2
20 bp
20 sprint
10/45 up rt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt

SET 3
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45 up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
30 sprint

SET 1
30 sprint
10 sprint
10 /45 rt
40 sprint
10 /45 lt
20 sprint
4 / 90 lt
30 sprint
15 sprint
10 sprint
4/90 rt
20 sprint
10/45 rt
5 sprint
10/45 lt
20 sprint
4/90 rt
20 sprint
10 sprint
40 sprint

SET 2
20 sprint
10 /45 rt
4/90 lt
10 sprint
10 /45 lt
4/90 rt
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint

SET 3
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint
20 sprint
10 /45 rt

SET 1
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
15 sprint
10 sprint
4/90 rt
40 sprint
15 sprint

SET 2
30 sprint
10 /45 lt
5 sprint
10 sprint
4 / 90 lt
10 /45 rt
40 sprint
15 sprint
4/90 rt
20 sprint
4 / 90 lt
10 sprint
10 /45 lt
30 sprint
10 /45 rt
20 sprint
4/90 rt
10 sprint
15 sprint
40 sprint

SET 3
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint

Royal Football Summer Program

Phase 3 / Week 9 / June 2,2013
MONDAY
Upper Body

TUESDAY
Lower Body

Bench
Incline
Military
Shrugs
D.B. Lateral
Raises
Abdominals
Arm Curls
Neck

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

WEDNESDAY
EXPLOSION
Jump Rope
Bleachers
Squat Jumps
Dble. Vert Jump
Dlb. Leg Spd Hops
Tuck Jumps
Vert. Jump Sprint

Core Lift: 3 sets of 12 at 70%.

Auxiliary: 5 sets of 12
Do agility work before you start your conditioning
MONDAY

TUESDAY

Cones
Bags
Quick Feet
(Speed Ladder)
Hops
(Front/Back &
Side/Side)

Walking Lunges
Jump Ropes
800 Yard Run

WEDNESDAY
Do each
3 sets of 20.reps

THURSDAY
Upper Body

FRIDAY
Lower Body

Bench
Incline
Military
Shrugs
D.B. Lateral
Raises
Abdominals
Arm Curls
Neck

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

THURSDAY

FRIDAY

Cones
Bags
Quick Feet
(Speed Ladder)
Hops
(Front/Back &
Side/Side)

Walking Lunges
Jump Ropes
800 Yard Run

Warm-up: Go through each one time for ten yards

Conditioning:20 sec between each rep and 3 min between each set. MWF Do Four sets TTH do only the two sets
Quarterbacks
Defensive Backs /
Wide Receivers
Defensive Line
Linebackers
Running backs
Offensive Line
SET 1
30 sprint
20 bp
10 /45 bk rt
Bounce rt
10 dr lt
20 sprint
10/45 up lt
30 sprint
10/45 bk lt
10 sprint
10 Dr Rt
20 bp
10/45 bk rt
10/dr lt
10/45 up rt
20 sprint
Bounce rt
20 bp
10 sprint
Bounce lt
10 dr lt
20 sprint
10/45 up lt
30 sprint
10/45 bk lt
10 sprint
10 Dr Rt

SET 2
20 bp
20 sprint
10/45 up rt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt
SET 4
20 bp
10/45 bk rt
10/dr lt
10/45 up rt
30 sprint
20 bp
10 /45 bk rt

SET 3
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45 up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
30 sprint

SET 1
30 sprint
10 sprint
10 /45 rt
40 sprint
10 /45 lt
20 sprint
4 / 90 lt
30 sprint
15 sprint
10 sprint
4/90 rt
20 sprint
10/45 rt
5 sprint
10/45 lt
20 sprint
4/90 rt
20 sprint
10 sprint
40 sprint

Bounce rt
10 dr lt
20 sprint
20 bp
10 sprint
Bounce lt
40 Sprint

20 sprint
4 / 90 lt
30 sprint
15 sprint
10 sprint
4/90 rt
20 sprint

SET 2
20 sprint
10 /45 rt
4/90 lt
10 sprint
10 /45 lt
4/90 rt
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint
SET 4
10/45 rt
5 sprint
10/45 lt
30 sprint
10 sprint
10 /45 rt
40 sprint

SET 3
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint
20 sprint
10 /45 rt

SET 1
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
15 sprint
10 sprint
4/90 rt
40 sprint
15 sprint

10 /45 lt
20 sprint
4 / 90 lt
30 sprint
4/90 rt
20 sprint
40 sprint

40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint

SET 2
30 sprint
10 /45 lt
5 sprint
10 sprint
4 / 90 lt
10 /45 rt
40 sprint
15 sprint
4/90 rt
20 sprint
4 / 90 lt
10 sprint
10 /45 lt
30 sprint
10 /45 rt
20 sprint
4/90 rt
10 sprint
15 sprint
40 sprint
SET 4
15 sprint
10 sprint
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt

SET 3
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
30 sprint
10 sprint
4 / 90 lt
40 sprint
40 sprint
15 sprint
40 sprint

Royal Football Summer Program

Phase 3 / Week 10 / June 9, 2013

MONDAY
Upper Body

TUESDAY
Lower Body

WEDNESDAY
Upper Body

THURSDAY
Lower Body

FRIDAY
Upper Body

Bench
Incline
Military
Shrugs
D.B. Lateral
Raises
Abdominals
Arm Curls
Neck

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

Bench
Incline
Military
Shrugs
D.B. Lateral
Raises
Abdominals
Arm Curls
Neck

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

Bench
Incline
Military
Shrugs
D.B. Lateral Raises
Abdominals
Arm Curls
Neck

MONDAY
Agility Phase
Agility Drill
Bags
Ladder

TUESDAY
Distance Phase
Royal Run
mile run
Jump Rope

Core Lift: 4 sets of 10 at 80%.

Auxiliary: 4 sets of 15
Do agility work before you start your conditioning
WEDNESDAY
Agility Phase
Agility Drill
Bags
Ladder

THURSDAY
Distance
Phase
Royal Run
mile run
Jump Rope

FRIDAY
Agility Phase
Agility Drill
Bags
Ladder

Warm-up: Go through each one time for ten yards

Conditioning:20 sec between each rep and 3 min between each set. MWF Do Four
sets TTH do only the two sets
Quarterbacks
Defensive Backs /
Wide Receivers
Defensive Line
Linebackers
Running backs
Offensive Line
SET 1
30 sprint
20 bp
10 /45 bk rt
Bounce rt
10 dr lt
20 sprint
10/45 up lt
30 sprint
10/45 bk lt
10 sprint
10 Dr Rt
20 bp
10/45 bk rt
10/dr lt
10/45 up rt
20 sprint
Bounce rt
20 bp
10 sprint
Bounce lt
10 dr lt
20 sprint
10/45 up lt
30 sprint
10/45 bk lt
10 sprint
10 Dr Rt

SET 2
20 bp
20 sprint
10/45 up rt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt
SET 4
20 bp
10/45 bk rt
10/dr lt
10/45 up rt
30 sprint
20 bp
10 /45 bk rt

SET 3
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45 up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
30 sprint

SET 1
30 sprint
10 sprint
10 /45 rt
40 sprint
10 /45 lt
20 sprint
4 / 90 lt
30 sprint
15 sprint
10 sprint
4/90 rt
20 sprint
10/45 rt
5 sprint
10/45 lt
20 sprint
4/90 rt
20 sprint
10 sprint
40 sprint

Bounce rt
10 dr lt
20 sprint
20 bp
10 sprint
Bounce lt
40 Sprint

20 sprint
4 / 90 lt
30 sprint
15 sprint
10 sprint
4/90 rt
20 sprint

SET 2
20 sprint
10 /45 rt
4/90 lt
10 sprint
10 /45 lt
4/90 rt
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint
SET 4
10/45 rt
5 sprint
10/45 lt
30 sprint
10 sprint
10 /45 rt
40 sprint

SET 3
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint
20 sprint
10 /45 rt

SET 1
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
15 sprint
10 sprint
4/90 rt
40 sprint
15 sprint

10 /45 lt
20 sprint
4 / 90 lt
30 sprint
4/90 rt
20 sprint
40 sprint

40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint

SET 2
30 sprint
10 /45 lt
5 sprint
10 sprint
4 / 90 lt
10 /45 rt
40 sprint
15 sprint
4/90 rt
20 sprint
4 / 90 lt
10 sprint
10 /45 lt
30 sprint
10 /45 rt
20 sprint
4/90 rt
10 sprint
15 sprint
40 sprint
SET 4
15 sprint
10 sprint
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt

SET 3
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
30 sprint
10 sprint
4 / 90 lt
40 sprint
40 sprint
15 sprint
40 sprint

Royal Football Summer Program

Phase 3 / Week 11 / June 16,2013
MONDAY
Lower Body

TUESDAY
Upper Body

WEDNESDAY
EXPLOSION

THURSDAY
Lower Body

FRIDAY
Upper Body

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

Bench
Incline
Military
Shrugs
D.B. Lateral Raises
Abdominals
Arm Curls
Neck

Royal

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

Bench
Incline
Military
Shrugs
D.B. Lateral Raises
Abdominals
Arm Curls
Neck

Agility
Bags
Jump rope
Form
Mile Run

Core Lift: 4 sets of 10 at 80%.

Auxiliary: 4 sets of 12
Do agility work before you start your conditioning
MONDAY
Distance Phase
Royal Run
mile run
Jump Rope

TUESDAY
Agility Phase
Agility Drill
Bags
Ladder

WEDNESDAY
Do each
3 sets of
20.reps

THURSDAY
Distance
Phase
Royal Run
mile run
Jump Rope

FRIDAY
Agility Phase
Agility Drill
Bags
Ladder

Warm-up: Go through each one time for ten yards

Conditioning:20 sec between each rep and 3 min between each set. MWF Do Four
sets TTH do only the Two sets
Quarterbacks
Wide Receivers
Running backs

Defensive Backs /
Linebackers
SET 1
30 sprint
20 bp
10 /45 bk rt
Bounce rt
10 dr lt
20 sprint
10/45 up lt
30 sprint
10/45 bk lt
10 sprint
10 Dr Rt
20 bp
10/45 bk rt
10/dr lt
10/45 up rt
20 sprint
Bounce rt
20 bp
10 sprint
Bounce lt
10 dr lt
20 sprint
10/45 up lt
30 sprint
10/45 bk lt
10 sprint
10 Dr Rt

SET 2
20 bp
20 sprint
10/45 up rt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt
SET 4
20 bp
10/45 bk rt
10/dr lt
10/45 up rt
30 sprint
20 bp
10 /45 bk rt

SET 3
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45 up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
30 sprint

SET 1
30 sprint
10 sprint
10 /45 rt
40 sprint
10 /45 lt
20 sprint
4 / 90 lt
30 sprint
15 sprint
10 sprint
4/90 rt
20 sprint
10/45 rt
5 sprint
10/45 lt
20 sprint
4/90 rt
20 sprint
10 sprint
40 sprint

Bounce rt
10 dr lt
20 sprint
20 bp
10 sprint
Bounce lt
40 Sprint

20 sprint
4 / 90 lt
30 sprint
15 sprint
10 sprint
4/90 rt
20 sprint

SET 2
20 sprint
10 /45 rt
4/90 lt
10 sprint
10 /45 lt
4/90 rt
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint
SET 4
10/45 rt
5 sprint
10/45 lt
30 sprint
10 sprint
10 /45 rt
40 sprint

Defensive Line
Offensive Line
SET 3
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint
20 sprint
10 /45 rt

SET 1
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
15 sprint
10 sprint
4/90 rt
40 sprint
15 sprint

10 /45 lt
20 sprint
4 / 90 lt
30 sprint
4/90 rt
20 sprint
40 sprint

40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint

SET 2
30 sprint
10 /45 lt
5 sprint
10 sprint
4 / 90 lt
10 /45 rt
40 sprint
15 sprint
4/90 rt
20 sprint
4 / 90 lt
10 sprint
10 /45 lt
30 sprint
10 /45 rt
20 sprint
4/90 rt
10 sprint
15 sprint
40 sprint
SET 4
15 sprint
10 sprint
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt

SET 3
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
30 sprint
10 sprint
4 / 90 lt
40 sprint
40 sprint
15 sprint
40 sprint

Royal Football Summer Program

Phase 3 / Week 12 / June 23, 2013
MONDAY
Upper Body

TUESDAY
Lower Body

WEDNESDAY
Upper Body

THURSDAY
Lower Body

FRIDAY
Upper Body

Bench
Incline
Military
Shrugs
D.B. Lateral
Raises
Abdominals
Arm Curls
Neck

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

Bench
Incline
Military
Shrugs
D.B. Lateral
Raises
Abdominals
Arm Curls
Neck

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

Bench
Incline
Military
Shrugs
D.B. Lateral Raises
Abdominals
Arm Curls
Neck

MONDAY
Agility Phase
Agility Drill
Bags
Ladder

TUESDAY
Distance Phase
Royal Run
mile run
Jump Rope

Core Lift: 3 sets of 8 at 90%.

Auxiliary: 3 sets of 10
Do agility work before you start your conditioning
WEDNESDAY
Agility Phase
Agility Drill
Bags
Ladder

THURSDAY
Distance
Phase
Royal Run
mile run
Jump Rope

FRIDAY
Agility Phase
Agility Drill
Bags
Ladder

Warm-up: Go through each one time for ten yards

Conditioning:20 sec between each rep and 3 min between each set. MWF Do Four
sets TTH do only the two sets
Quarterbacks
Defensive Backs /
Wide Receivers
Defensive Line
Linebackers
Running backs
Offensive Line
SET 1
30 sprint
20 bp
10 /45 bk rt
Bounce rt
10 dr lt
20 sprint
10/45 up lt
30 sprint
10/45 bk lt
10 sprint
10 Dr Rt
20 bp
10/45 bk rt
10/dr lt
10/45 up rt
20 sprint
Bounce rt
20 bp
10 sprint
Bounce lt
10 dr lt
20 sprint
10/45 up lt
30 sprint
10/45 bk lt
10 sprint
10 Dr Rt

SET 2
20 bp
20 sprint
10/45 up rt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt
SET 4
20 bp
10/45 bk rt
10/dr lt
10/45 up rt
30 sprint
20 bp
10 /45 bk rt

SET 3
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45 up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
30 sprint

SET 1
30 sprint
10 sprint
10 /45 rt
40 sprint
10 /45 lt
20 sprint
4 / 90 lt
30 sprint
15 sprint
10 sprint
4/90 rt
20 sprint
10/45 rt
5 sprint
10/45 lt
20 sprint
4/90 rt
20 sprint
10 sprint
40 sprint

Bounce rt
10 dr lt
20 sprint
20 bp
10 sprint
Bounce lt
40 Sprint

20 sprint
4 / 90 lt
30 sprint
15 sprint
10 sprint
4/90 rt
20 sprint

SET 2
20 sprint
10 /45 rt
4/90 lt
10 sprint
10 /45 lt
4/90 rt
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint
SET 4
10/45 rt
5 sprint
10/45 lt
30 sprint
10 sprint
10 /45 rt
40 sprint

SET 3
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint
20 sprint
10 /45 rt

SET 1
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
15 sprint
10 sprint
4/90 rt
40 sprint
15 sprint

10 /45 lt
20 sprint
4 / 90 lt
30 sprint
4/90 rt
20 sprint
40 sprint

40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint

SET 2
30 sprint
10 /45 lt
5 sprint
10 sprint
4 / 90 lt
10 /45 rt
40 sprint
15 sprint
4/90 rt
20 sprint
4 / 90 lt
10 sprint
10 /45 lt
30 sprint
10 /45 rt
20 sprint
4/90 rt
10 sprint
15 sprint
40 sprint
SET 4
15 sprint
10 sprint
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt

SET 3
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
30 sprint
10 sprint
4 / 90 lt
40 sprint
40 sprint
15 sprint
40 sprint

Royal Football Summer Program

Phase 4 / Week 13 / June 30,2013
MONDAY
Upper Body

TUESDAY
Lower Body

Bench
Incline
Military
Shrugs
D.B. Lateral
Raises
Abdominals
Arm Curls
Neck

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

WEDNESDAY
EXPLOSION
Jump Rope
Bleachers
Squat Jumps
Dble. Vert Jump
Dlb. Leg Spd Hops
Tuck Jumps
Vert. Jump Sprint

Core Lift: 3 sets of 12 at 70%.

Auxiliary: 5 sets of 12
Do agility work before you start your conditioning
MONDAY

TUESDAY

Cones
Bags
Quick Feet
(Speed Ladder)
Hops
(Front/Back &
Side/Side)

Walking Lunges
Jump Ropes
800 Yard Run

WEDNESDAY
Do each
3 sets of 20.reps

THURSDAY
Upper Body

FRIDAY
Lower Body

Bench
Incline
Military
Shrugs
D.B. Lateral
Raises
Abdominals
Arm Curls
Neck

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

THURSDAY

FRIDAY

Cones
Bags
Quick Feet
(Speed Ladder)
Hops
(Front/Back &
Side/Side)

Walking Lunges
Jump Ropes
800 Yard Run

Warm-up: Go through each one time for ten yards

Conditioning:15 sec between each rep and 2 min between each set. MWF Do Four sets TTH do
only the three sets
Quarterbacks
Defensive Backs /
Wide Receivers
Defensive Line
Linebackers
Running backs
Offensive Line
SET 1
30 sprint
20 bp
10 /45 bk rt
Bounce rt
10 dr lt
20 sprint
10/45 up lt
30 sprint
10/45 bk lt
10 sprint
10 Dr Rt
20 bp
10/45 bk rt
10/dr lt
10/45 up rt
20 sprint
Bounce rt
20 bp
10 sprint
Bounce lt
10 dr lt
20 sprint
10/45 up lt
30 sprint
10/45 bk lt
10 sprint
10 Dr Rt

SET 2
20 bp
20 sprint
10/45 up rt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt
SET 4
20 bp
10/45 bk rt
10/dr lt
10/45 up rt
30 sprint
20 bp
10 /45 bk rt

SET 3
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45 up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
30 sprint

SET 1
30 sprint
10 sprint
10 /45 rt
40 sprint
10 /45 lt
20 sprint
4 / 90 lt
30 sprint
15 sprint
10 sprint
4/90 rt
20 sprint
10/45 rt
5 sprint
10/45 lt
20 sprint
4/90 rt
20 sprint
10 sprint
40 sprint

Bounce rt
10 dr lt
20 sprint
20 bp
10 sprint
Bounce lt
40 Sprint

20 sprint
4 / 90 lt
30 sprint
15 sprint
10 sprint
4/90 rt
20 sprint

SET 2
20 sprint
10 /45 rt
4/90 lt
10 sprint
10 /45 lt
4/90 rt
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint
SET 4
10/45 rt
5 sprint
10/45 lt
30 sprint
10 sprint
10 /45 rt
40 sprint

SET 3
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint
20 sprint
10 /45 rt

SET 1
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
15 sprint
10 sprint
4/90 rt
40 sprint
15 sprint

10 /45 lt
20 sprint
4 / 90 lt
30 sprint
4/90 rt
20 sprint
40 sprint

40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint

SET 2
30 sprint
10 /45 lt
5 sprint
10 sprint
4 / 90 lt
10 /45 rt
40 sprint
15 sprint
4/90 rt
20 sprint
4 / 90 lt
10 sprint
10 /45 lt
30 sprint
10 /45 rt
20 sprint
4/90 rt
10 sprint
15 sprint
40 sprint
SET 4
15 sprint
10 sprint
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt

SET 3
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
30 sprint
10 sprint
4 / 90 lt
40 sprint
40 sprint
15 sprint
40 sprint

Royal Football Summer Program

Phase 4 / Week 14 / July 7, 2013
MONDAY
Upper Body

TUESDAY
Lower Body

WEDNESDAY
Upper Body

THURSDAY
Lower Body

FRIDAY
Upper Body

Bench
Incline
Military
Shrugs
D.B. Lateral
Raises
Abdominals
Arm Curls
Neck

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

Bench
Incline
Military
Shrugs
D.B. Lateral
Raises
Abdominals
Arm Curls
Neck

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

Bench
Incline
Military
Shrugs
D.B. Lateral Raises
Abdominals
Arm Curls
Neck

MONDAY
Agility Phase
Agility Drill
Bags
Ladder

TUESDAY
Distance Phase
Royal Run
mile run
Jump Rope

Core Lift: 4 sets of 10 at 80%.

Auxiliary: 4 sets of 15
Do agility work before you start your conditioning
WEDNESDAY
Agility Phase
Agility Drill
Bags
Ladder

THURSDAY
Distance
Phase
Royal Run
mile run
Jump Rope

FRIDAY
Agility Phase
Agility Drill
Bags
Ladder

Warm-up: Go through each one time for ten yards

Conditioning:15 sec between each rep and 2 min between each set. MWF Do Four
sets TTH do only the three sets
Quarterbacks
Defensive Backs /
Wide Receivers
Defensive Line
Linebackers
Running backs
Offensive Line
SET 1
30 sprint
20 bp
10 /45 bk rt
Bounce rt
10 dr lt
20 sprint
10/45 up lt
30 sprint
10/45 bk lt
10 sprint
10 Dr Rt
20 bp
10/45 bk rt
10/dr lt
10/45 up rt
20 sprint
Bounce rt
20 bp
10 sprint
Bounce lt
10 dr lt
20 sprint
10/45 up lt
30 sprint
10/45 bk lt
10 sprint
10 Dr Rt

SET 2
20 bp
20 sprint
10/45 up rt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt
SET 4
20 bp
10/45 bk rt
10/dr lt
10/45 up rt
30 sprint
20 bp
10 /45 bk rt

SET 3
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45 up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
30 sprint

SET 1
30 sprint
10 sprint
10 /45 rt
40 sprint
10 /45 lt
20 sprint
4 / 90 lt
30 sprint
15 sprint
10 sprint
4/90 rt
20 sprint
10/45 rt
5 sprint
10/45 lt
20 sprint
4/90 rt
20 sprint
10 sprint
40 sprint

Bounce rt
10 dr lt
20 sprint
20 bp
10 sprint
Bounce lt
40 Sprint

20 sprint
4 / 90 lt
30 sprint
15 sprint
10 sprint
4/90 rt
20 sprint

SET 2
20 sprint
10 /45 rt
4/90 lt
10 sprint
10 /45 lt
4/90 rt
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint
SET 4
10/45 rt
5 sprint
10/45 lt
30 sprint
10 sprint
10 /45 rt
40 sprint

SET 3
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint
20 sprint
10 /45 rt

SET 1
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
15 sprint
10 sprint
4/90 rt
40 sprint
15 sprint

10 /45 lt
20 sprint
4 / 90 lt
30 sprint
4/90 rt
20 sprint
40 sprint

40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint

SET 2
30 sprint
10 /45 lt
5 sprint
10 sprint
4 / 90 lt
10 /45 rt
40 sprint
15 sprint
4/90 rt
20 sprint
4 / 90 lt
10 sprint
10 /45 lt
30 sprint
10 /45 rt
20 sprint
4/90 rt
10 sprint
15 sprint
40 sprint
SET 4
15 sprint
10 sprint
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt

SET 3
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
30 sprint
10 sprint
4 / 90 lt
40 sprint
40 sprint
15 sprint
40 sprint

Royal Football Summer Program

Phase 4 / Week 15 / July 14,2013
MONDAY
Lower Body

TUESDAY
Upper Body

WEDNESDAY
EXPLOSION

THURSDAY
Lower Body

FRIDAY
Upper Body

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

Bench
Incline
Military
Shrugs
D.B. Lateral Raises
Abdominals
Arm Curls
Neck

Royal

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

Bench
Incline
Military
Shrugs
D.B. Lateral Raises
Abdominals
Arm Curls
Neck

Agility
Bags
Jump rope
Form
Mile Run

Core Lift: 4 sets of 10 at 80%.

Auxiliary: 4 sets of 12
Do agility work before you start your conditioning
MONDAY
Distance Phase
Royal Run
mile run
Jump Rope

TUESDAY
Agility Phase
Agility Drill
Bags
Ladder

WEDNESDAY
Do each
3 sets of
20.reps

THURSDAY
Distance
Phase
Royal Run
mile run
Jump Rope

FRIDAY
Agility Phase
Agility Drill
Bags
Ladder

Warm-up: Go through each one time for ten yards

Conditioning:15 sec between each rep and 2 min between each set. MWF Do Four
sets TTH do only the Three sets
Quarterbacks
Defensive Backs /
Wide Receivers
Defensive Line
Linebackers
Running backs
Offensive Line
SET 1
30 sprint
20 bp
10 /45 bk rt
Bounce rt
10 dr lt
20 sprint
10/45 up lt
30 sprint
10/45 bk lt
10 sprint
10 Dr Rt
20 bp
10/45 bk rt
10/dr lt
10/45 up rt
20 sprint
Bounce rt
20 bp
10 sprint
Bounce lt
10 dr lt
20 sprint
10/45 up lt
30 sprint
10/45 bk lt
10 sprint
10 Dr Rt

SET 2
20 bp
20 sprint
10/45 up rt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt
SET 4
20 bp
10/45 bk rt
10/dr lt
10/45 up rt
30 sprint
20 bp
10 /45 bk rt

SET 3
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45 up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
30 sprint

SET 1
30 sprint
10 sprint
10 /45 rt
40 sprint
10 /45 lt
20 sprint
4 / 90 lt
30 sprint
15 sprint
10 sprint
4/90 rt
20 sprint
10/45 rt
5 sprint
10/45 lt
20 sprint
4/90 rt
20 sprint
10 sprint
40 sprint

Bounce rt
10 dr lt
20 sprint
20 bp
10 sprint
Bounce lt
40 Sprint

20 sprint
4 / 90 lt
30 sprint
15 sprint
10 sprint
4/90 rt
20 sprint

SET 2
20 sprint
10 /45 rt
4/90 lt
10 sprint
10 /45 lt
4/90 rt
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint
SET 4
10/45 rt
5 sprint
10/45 lt
30 sprint
10 sprint
10 /45 rt
40 sprint

SET 3
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint
20 sprint
10 /45 rt

SET 1
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
15 sprint
10 sprint
4/90 rt
40 sprint
15 sprint

10 /45 lt
20 sprint
4 / 90 lt
30 sprint
4/90 rt
20 sprint
40 sprint

40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint

SET 2
30 sprint
10 /45 lt
5 sprint
10 sprint
4 / 90 lt
10 /45 rt
40 sprint
15 sprint
4/90 rt
20 sprint
4 / 90 lt
10 sprint
10 /45 lt
30 sprint
10 /45 rt
20 sprint
4/90 rt
10 sprint
15 sprint
40 sprint
SET 4
15 sprint
10 sprint
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt

SET 3
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
30 sprint
10 sprint
4 / 90 lt
40 sprint
40 sprint
15 sprint
40 sprint

Royal Football Summer Program

Phase 4 / Week 16 / July 21, 2013
MONDAY
Upper Body

TUESDAY
Lower Body

WEDNESDAY
Upper Body

THURSDAY
Lower Body

FRIDAY
Upper Body

Bench
Incline
Military
Shrugs
D.B. Lateral
Raises
Abdominals
Arm Curls
Neck

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

Bench
Incline
Military
Shrugs
D.B. Lateral
Raises
Abdominals
Arm Curls
Neck

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

Bench
Incline
Military
Shrugs
D.B. Lateral Raises
Abdominals
Arm Curls
Neck

MONDAY
Agility Phase
Agility Drill
Bags
Ladder

TUESDAY
Distance Phase
Royal Run
mile run
Jump Rope

Core Lift: 3 sets of 8 at 90%.

Auxiliary: 3 sets of 10
Do agility work before you start your conditioning
WEDNESDAY
Agility Phase
Agility Drill
Bags
Ladder

THURSDAY
Distance
Phase
Royal Run
mile run
Jump Rope

FRIDAY
Agility Phase
Agility Drill
Bags
Ladder

Warm-up: Go through each one time for ten yards

Conditioning:20 sec between each rep and 3 min between each set. MWF Do Four
sets TTH do only the three sets
Quarterbacks
Defensive Backs /
Wide Receivers
Defensive Line
Linebackers
Running backs
Offensive Line
SET 1
30 sprint
20 bp
10 /45 bk rt
Bounce rt
10 dr lt
20 sprint
10/45 up lt
30 sprint
10/45 bk lt
10 sprint
10 Dr Rt
20 bp
10/45 bk rt
10/dr lt
10/45 up rt
20 sprint
Bounce rt
20 bp
10 sprint
Bounce lt
10 dr lt
20 sprint
10/45 up lt
30 sprint
10/45 bk lt
10 sprint
10 Dr Rt

SET 2
20 bp
20 sprint
10/45 up rt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt
SET 4
20 bp
10/45 bk rt
10/dr lt
10/45 up rt
30 sprint
20 bp
10 /45 bk rt

SET 3
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45 up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
30 sprint

SET 1
30 sprint
10 sprint
10 /45 rt
40 sprint
10 /45 lt
20 sprint
4 / 90 lt
30 sprint
15 sprint
10 sprint
4/90 rt
20 sprint
10/45 rt
5 sprint
10/45 lt
20 sprint
4/90 rt
20 sprint
10 sprint
40 sprint

Bounce rt
10 dr lt
20 sprint
20 bp
10 sprint
Bounce lt
40 Sprint

20 sprint
4 / 90 lt
30 sprint
15 sprint
10 sprint
4/90 rt
20 sprint

SET 2
20 sprint
10 /45 rt
4/90 lt
10 sprint
10 /45 lt
4/90 rt
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint
SET 4
10/45 rt
5 sprint
10/45 lt
30 sprint
10 sprint
10 /45 rt
40 sprint

SET 3
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint
20 sprint
10 /45 rt

SET 1
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
15 sprint
10 sprint
4/90 rt
40 sprint
15 sprint

10 /45 lt
20 sprint
4 / 90 lt
30 sprint
4/90 rt
20 sprint
40 sprint

40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint

SET 2
30 sprint
10 /45 lt
5 sprint
10 sprint
4 / 90 lt
10 /45 rt
40 sprint
15 sprint
4/90 rt
20 sprint
4 / 90 lt
10 sprint
10 /45 lt
30 sprint
10 /45 rt
20 sprint
4/90 rt
10 sprint
15 sprint
40 sprint
SET 4
15 sprint
10 sprint
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt

SET 3
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
30 sprint
10 sprint
4 / 90 lt
40 sprint
40 sprint
15 sprint
40 sprint

Royal Football Summer Program

Phase 5 / Week 17 / July 28, 2013
MONDAY
Upper Body

TUESDAY
Lower Body

WEDNESDAY
Upper Body

THURSDAY
Lower Body

FRIDAY
Upper Body

Bench
Incline
Military
Shrugs
D.B. Lateral
Raises
Abdominals
Arm Curls
Neck

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

Bench
Incline
Military
Shrugs
D.B. Lateral
Raises
Abdominals
Arm Curls
Neck

Power Cleans
Squats
Dead Lift/ Leg
Curls
Pull Downs
Straight Leg D.L.
Abdominals
Neck

Bench
Incline
Military
Shrugs
D.B. Lateral Raises
Abdominals
Arm Curls
Neck

MONDAY
Agility Phase
Agility Drill
Bags
Ladder

TUESDAY
Distance Phase
Royal Run
mile run
Jump Rope

Core Lift: 3 sets of 12 at 70%.

Auxiliary: 5 sets of 12
Do agility work before you start your conditioning
WEDNESDAY
Agility Phase
Agility Drill
Bags
Ladder

THURSDAY
Distance
Phase
Royal Run
mile run
Jump Rope

FRIDAY
Agility Phase
Agility Drill
Bags
Ladder

Warm-up: Go through each one time for ten yards

Conditioning:20 sec between each rep and 3 min between each set. MWF Do Four
sets TTH do only the Four sets
Quarterbacks
Defensive Backs /
Wide Receivers
Defensive Line
Linebackers
Running backs
Offensive Line
SET 1
30 sprint
20 bp
10 /45 bk rt
Bounce rt
10 dr lt
20 sprint
10/45 up lt
30 sprint
10/45 bk lt
10 sprint
10 Dr Rt
20 bp
10/45 bk rt
10/dr lt
10/45 up rt
20 sprint
Bounce rt
20 bp
10 sprint
Bounce lt
10 dr lt
20 sprint
10/45 up lt
30 sprint
10/45 bk lt
10 sprint
10 Dr Rt

SET 2
20 bp
20 sprint
10/45 up rt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt
SET 4
20 bp
10/45 bk rt
10/dr lt
10/45 up rt
30 sprint
20 bp
10 /45 bk rt

SET 3
30 sprint
Bounce Lt
20 bp
10 sprint
10 dr lt
10 /45 up lt
Bounce Rt
10 dr lt
10/45 up rt
10/45 bk lt
10 dr rt
10 sprint
Bounce Rt
10 sprint
10/45 bk lt
10/45 up rt
10/45 bk rt
30 sprint
Bounce Lt
30 sprint

SET 1
30 sprint
10 sprint
10 /45 rt
40 sprint
10 /45 lt
20 sprint
4 / 90 lt
30 sprint
15 sprint
10 sprint
4/90 rt
20 sprint
10/45 rt
5 sprint
10/45 lt
20 sprint
4/90 rt
20 sprint
10 sprint
40 sprint

Bounce rt
10 dr lt
20 sprint
20 bp
10 sprint
Bounce lt
40 Sprint

20 sprint
4 / 90 lt
30 sprint
15 sprint
10 sprint
4/90 rt
20 sprint

SET 2
20 sprint
10 /45 rt
4/90 lt
10 sprint
10 /45 lt
4/90 rt
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint
SET 4
10/45 rt
5 sprint
10/45 lt
30 sprint
10 sprint
10 /45 rt
40 sprint

SET 3
20 sprint
15 sprint
4/90 rt
10 /45 rt
30 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
10 sprint
4/90 lt
10 /45 lt
20 sprint
15 sprint
4/90 lt
10 /45 rt
4/90 rt
40 sprint
20 sprint
10 /45 rt

SET 1
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
15 sprint
10 sprint
4/90 rt
40 sprint
15 sprint

10 /45 lt
20 sprint
4 / 90 lt
30 sprint
4/90 rt
20 sprint
40 sprint

40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint

SET 2
30 sprint
10 /45 lt
5 sprint
10 sprint
4 / 90 lt
10 /45 rt
40 sprint
15 sprint
4/90 rt
20 sprint
4 / 90 lt
10 sprint
10 /45 lt
30 sprint
10 /45 rt
20 sprint
4/90 rt
10 sprint
15 sprint
40 sprint
SET 4
15 sprint
10 sprint
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt

SET 3
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
5 sprint
10 /45 rt
4 / 90 lt
10 /45 lt
20 sprint
10 sprint
10 /45 rt
20 sprint
4/90 rt
10 /45 lt
30 sprint
10 sprint
4 / 90 lt
40 sprint
15 sprint
30 sprint
10 sprint
4 / 90 lt
40 sprint
40 sprint
15 sprint
40 sprint

POSITION CONDITIONING WORKOUT

This workout is designed to improve the FOOTBALL PLAYERS skills and put him in the optimum
conditioning to begin the season. The conditioning along with the weight lifting will give the best chance
for success in the 2013 season. You must attempt to perfect the form of the drills not only the completion
of the drill. If there are any questions on the proper way to perform the drill do not hesitate to call Coach
Gray (915-793-4642).
The workout is in three phases. The workout increases as the condition of the athlete increases.
Make sure you do the proper workout on the proper day. The workout is listed below with detail of each
drill following on the next page. When done properly is can be completed in 20 minutes or less. The time
between exercises is critical to condition the athlete to play football at the highest possible level.
**Stretch for ten minutes between warm-up and the phase.
** Stride 100 yards 4 times before beginning phase
PHASE 1 (First 3 weeks)
Monday / Wednesday
Tuesday / Thursday
Number of Sets - 2
Number of Sets - 1
**Allow 30 seconds of rest between each rep.
**Allow 5 minutes between set of reps.
PHASE 2 (Second 3 weeks)
Monday / Wednesday
Tuesday / Thursday
Number of Sets - 3
Number of Sets - 2
**Allow 25 seconds of rest between each rep.
**Allow 4 minutes between set of reps.
PHASE 3 (Third 3 weeks)
Monday / Wednesday
Tuesday / Thursday
Number of Sets - 4
Number of Sets - 2
**Allow 20 seconds of rest between each rep.
**Allow 3 minute between set of reps.
PHASE 4 (Third 3 weeks)
Monday / Wednesday
Tuesday / Thursday
Number of Sets - 4
Number of Sets - 3
**Allow 15 seconds of rest between each rep.
**Allow 2 minute between set of reps.
PHASE 5 (Week 17)
Monday / Wednesday
Tuesday / Thursday
Number of Sets - 4
Number of Sets - 4
**Allow 15 seconds of rest between each rep.
**Allow 2 minute between set of reps.
REPORT DAY
BE IN SHAPE
BE PREPARED TO BE A GREAT FOOTBALL TEAM

POSITION CONDITIONING WORKOUT

40
30
20

15
Sprint 10 yds, 45 degree left run 10 yrd

Sprint 10 yds, 45 degree right run 10 yrd

10

5
4 YRD 90 DEGREE LEFT
RUN 5 YARDS

4 YRD 90 DEGREE right

RUN 5 YARDS

FORWARD
BACKPEDAL

BOUNCE

START

15 SIDE RUN

10 BP 45 UP RT
5 BP 90 LT

10 BP 45 UP LT

20-YARD BACKPEDAL

10 BP 45 BACK LT

10 BP 45 BACK RT

5 BP 90 RT

DRIVE 45 DEGREE
5 YARDS

MAN TURN 10 YARD RUN

EXPLOSION / PLYOMETRICS
Plyometrics are to be done as assigned throughout the Summer Workout Program
Plyometrics are used to build explosion power and quickness. Two key components of
football. Intensity is mandatory in this area of training. These workouts are not long but
they do require 100% effort. Following is a necessity so that you do not over train, there
needs to be a progression that builds upon development levels.
BELOW IS A LIST OF DRILLS THAT WE WILL BE USING THIS SUMMER
SQUAT JUMPS The athlete stand with feet shoulder width apart and in an upright position with
hands locked behind head. Drop hips into a half squat position and explode upward. Land in the same
place and immediately repeat. Emphasis is on height of each rep.
DOUBLE VERTICAL JUMP The athlete stands with feet shoulder width apart and arms down at
sides. Dip down and jump while throwing arms up reaching as high as possible. Upon landing,
immediately repeat. Emphasis is on height of each rep.
DOUBLE LEG HOPS The athlete stands with feet shoulder width apart and arms down at sides.
Drop hips and explode forward off both legs while swinging arms. Upon landing, reset and repeat.
Emphasis is on height as well as distance. Weight bags can be used to increase intensity.
DOUBLE LEG SPEED HOPS The athlete stands with feet shoulder width apart and arms at sides.
Drop hips quickly and explode forward off both legs while swinging arms. Upon landing, immediately
repeat. Emphasis is on speed of movement.
TUCK JUMPS The athlete stand with feet shoulder width apart and arms down at sides. Dip hips
rapidly and explode upward. The athlete brings knees to chest and the grasp them with both hands and
then releases. Upon landing, immediately repeat. Emphasis is pulling knees upward.
VERTICAL JUMP TO SPRINT The athlete stands with feet shoulder width apart and arms down at
sides. Dip down at the hips, explode up while throwing arms up, and reach as high as possible. Upon
landing, immediately sprint 10 yards. Emphasis is on height of jump and the explosion into the sprint.
JUMP ROPE We use this phase for quick feet, endurance, and explosion. We start with the 30
second warm up.
1. Hot Pepper Feet together, quick as possible, for 30 seconds.
2. Front to back Feet together, jumping forward and back over a line, for 30 seconds
3. Side to Side Feet together, jumping side to side over a line, for 30 seconds
4. 4 square Drill Feet together, jumping up, over, back , over to make a square, for 30 sec.
5. Race Horse Feet start together, swing jump rope as fast as possible while running, for 30
seconds.
6. Single leg hops Stand on right leg, hop on right leg for 10 jumps, then switch to the left
leg, repeat till both legs go four times.

Flexibility
The flexibility, or stretching program, is one of, if not the most important aspect of a thorough
training program. The stretching program should be completed before and after each workout. It
will also aid in the athletes recuperation if the stretching program is completed on days that there is
less running or lifting. Before starting any part of the workout program the athlete should warm up
with a light jog. This will begin the process of sending blood into the areas that are to be worked on
each day. Never stretch cold muscles. A muscle can be damaged if not properly warmed before the
stretch.
A STRETCHING PROGRAM WILL:
1. Warm up deep muscle fibers.
2. Elevate heart rate, which increases blood flow to the body.
3. Mentally prepares the athlete for the upcoming workout.
4. Decreases the chance of injury while working out.
5. Provides the athlete with a fuller range of movement.
6. Enables the athlete to perform at maximum intensity.
7. Reduces soreness after strenuous activity.
8. Relieves tension.
The following stretches, by no means is the only possible flexibility exercises. The athlete is
encouraged to substitute other stretches for ones that may work better for the athlete. The
important thing is that a stretching/flexibility program is completed as a daily routine.
While doing the program stretch slowly until a warm feeling can be felt, hold the
stretch for 20-25 seconds. Do not bounce while stretching, quality of stretch is more important
then how far an athlete can stretch. Do not stretch is there is pain. Find an alternative stretch
to complete the program. Do not hold your breath while stretching, always breath normally.
Concentrate on the area that is being stretched, it is important that proper focus is maintained
during stretching.
LIST OF STRETCHES:
1. Hang Feet together, right over left and left over right
2. Lunge Lunge position, with knee off the ground and then on.
3. Spread Legs spread wide, reach down to the right, left, middle.
4. Side Spead Same position, lean to the left keeping right leg straight,
then the other side.
5. Butterfly Squat with feet slightly apart, press knees out with elbows.
6. Pretzel Sit Place right leg over left and put left elbow on right knee, and
twist back.
7. Sit Spread Sit with your legs spread wide apart reach right, left, center
8. Triceps Reach arm over head and pull elbow with oppostite hand.
9. Thrusts Sit down on your knees, thrust hips forward and hold.
10. Trunk Twists Hold arms out to the side, and twist back and forth.

SUMMER DATES 2013

May 4th, Saturday: Walk-on Tryout/Combine
June 15th, Saturday: 1st MANDATORY Testing Day
(for all in-coming/returning players).
July 13th, Saturday: 2nd MANDATORY Testing Day
(for all in-coming/returning players).
August 5th, Monday: Football Report Day