Stephen F.

Austin State
University

BACK TO BACK SOUTHLAND CONFERENCE

CHAMPIONS
2009 & 2010

Strength and
Conditioning
2012
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T e s tin g

MMaaxx GGooaall
PPoowweerr CClleeaann ____________ ____________
BBaacckk SSqquuaatt ____________ ____________
BBeenncchh PPrreessss ____________ ____________

W a rm -up
1. Jump Rope x 20 Double Leg, 20 Right Leg, 20 Left Leg x 2 sets
2. Hip Flex Lunge x 3 each side
3. Knee to Armpit x 3 each side
4. Push-Ups x 6
5. Do as many warm-up sets on the core lifts as needed

C o r e A b d o m i n a l Ex e r c i s e s
1. Straight Arm-Straight Legged Sit-up x 20 x 3 sets
2. Russian Twists x 20 x 3 sets
3. Seated Diagonal Chops x 20 x 3 sets

C o n d itio n in g
22 DDaayyss // W
Weeeekk

1. 100 yard sprints x 6 – 16 with 60 seconds rest between

sprints..
2. Times: OL / DT – 21 sec, DE – 19 sec, LB / QB – 17 sec, DB / WR /
RB – 15 sec
 PPeerrcceennttaaggee CChhaarrtt
LB 60% 65% 70% 75% 80% 85% 90% 95%
150 90 98 105 113 120 128 135 143
160 96 104 112 120 128 136 144 152
170 102 111 119 128 136 145 153 162
180 108 117 126 135 144 153 162 171
190 114 124 133 143 152 162 171 181
200 120 130 140 150 160 170 180 190
210 126 137 147 158 168 179 189 200
220 132 143 154 165 176 187 198 209
230 138 150 161 173 184 196 207 219
240 144 156 168 180 192 204 216 228
250 150 163 175 188 200 213 225 238
260 156 169 182 195 208 221 234 247
270 162 176 189 203 216 230 243 257
280 168 182 196 210 224 238 252 266
290 174 189 203 218 232 247 261 276
300 180 195 210 225 240 255 270 285
310 186 202 217 233 248 264 279 295
320 192 208 224 240 256 272 288 304
330 198 215 231 248 264 281 297 314
340 204 221 238 255 272 289 306 323
350 210 228 245 263 280 298 315 333
360 216 234 252 270 288 306 324 342
370 222 241 259 278 296 315 333 352
380 228 247 266 285 304 323 342 361
390 234 254 273 293 312 332 351 371
400 240 260 280 300 320 340 360 380
410 246 267 287 308 328 349 369 390
420 252 273 294 315 336 357 378 399
430 258 280 301 323 344 366 387 409
440 264 286 308 330 352 374 396 418
450 270 293 315 338 360 383 405 428
460 276 299 322 345 368 391 414 437
470 282 306 329 353 376 400 423 447
480 288 312 336 360 384 408 432 456
190 114 124 133 143 152 162 171 181
500 300 325 350 375 400 425 450 475
510 306 332 357 383 408 434 459 485
520 312 338 364 390 416 442 468 494
530 318 345 371 398 424 451 477 504
540 324 351 378 405 432 459 486 513
550 330 358 385 413 440 468 495 523
560 336 364 392 420 448 476 504 532
570 342 371 399 428 456 485 513 542
580 348 377 406 435 464 493 522 551
590 354 384 413 443 472 502 531 561
600 360 390 420 450 480 510 540 570
610 366 397 427 458 488 519 549 580
620 372 403 434 465 496 527 558 589
630 378 410 441 473 504 536 567 599
640 384 416 448 480 512 544 576 608
650 390 423 455 488 520 553 585 618
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mbbeerrjjaacckk SSttrreennggtthh aanndd CCoonnddiittiioonniinngg
Week 1

Workout #1 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Warm-up / Core Abdominal

Power Clean 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5
Front Squat 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3
Front Press 60%x5 60%x5 60%x5 60%x5 60%x5
(use 60% of Bench Max as max)
Pullovers (10) + Nose Breakers (15) + Close Grip (20) x 3 sets
Push-ups x 25 x 25 x 25
Neck x 25 x 25 x 25
Conditioning 6 x100 yds

Workout #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Warm-up / Core Abdominal

Bench Press 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5
Clean Pull 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3
(use power clean max0
RDL 60%x5 60%x5 60%x5 60%x5 60%x5
(use power clean max)
3-Way Raise x 10 x 10 x 10
Pull-ups x 10 x 10 x 10
Neck x 25 x 25 x 25

Workout #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Warm-up / Core Abdominal

Back Squat 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5
Incline Bench 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3
High Pull 60%x5 60%x5 60%x5 60%x5 60%x5
(use power clean max)
Shldr. Combo x 10 x 10 x 10
Bent-over Row x 10 x 10 x 10
Neck x 25 x 25 x 25
Conditioning 6 x100 yds
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mbbeerrjjaacckk SSttrreennggtthh aanndd CCoonnddiittiioonniinngg
Week 2

Workout #4 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Warm-up / Core Abdominal

Power Clean 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3
Front Squat 70%x4 75%x4 80%x3 85%x3 90%x3
Front Press 65%x5 65%x5 65%x5 65%x5 65%x5
(use 60% of Bench Max as max)
Pullovers (10) + Nose Breakers (15) + Close Grip (20) x 3 sets
Push-ups x 25 x 25 x 25
Neck x 25 x 25 x 25
Conditioning 8 x100 yds

Workout #5 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Warm-up / Core Abdominal

Bench Press 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3
Clean Pull 70%x4 75%x4 80%x3 85%x3 90%x3
(use power clean max0
RDL 65%x5 65%x5 65%x5 65%x5 65%x5
(use power clean max)
3-Way Raise x 10 x 10 x 10
Pull-ups x 10 x 10 x 10
Neck x 25 x 25 x 25

Workout #6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Warm-up / Core Abdominal

Back Squat 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3
Incline Bench 70%x4 75%x4 80%x3 85%x3 90%x3
High Pull 65%x5 65%x5 65%x5 65%x5 65%x5
(use power clean max)
Shldr. Combo x 10 x 10 x 10
Bent-over Row x 10 x 10 x 10
Neck x 25 x 25 x 25
Conditioning 8 x100 yds
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mbbeerrjjaacckk SSttrreennggtthh aanndd CCoonnddiittiioonniinngg
Week 3

Workout #7 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Warm-up / Core Abdominal

Power Clean 70%x4 75%x4 80%x3 85%x3 90%x3
Front Squat 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5
Front Press 70%x5 70%x5 70%x5 70%x5 70%x5
(use 60% of Bench Max as max)
Pullovers (10) + Nose Breakers (15) + Close Grip (20) x 3 sets
Push-ups x 25 x 25 x 25
Neck x 25 x 25 x 25
Conditioning 10 x100 yds

Workout #8 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Warm-up / Core Abdominal

Bench Press 70%x4 75%x4 80%x3 85%x3 90%x3
Clean Pull 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5
(use power clean max0
RDL 70%x5 70%x5 70%x5 70%x5 70%x5
(use power clean max)
3-Way Raise x 10 x 10 x 10
Pull-ups x 10 x 10 x 10
Neck x 25 x 25 x 25

Workout #9 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Warm-up / Core Abdominal

Back Squat 70%x4 75%x4 80%x3 85%x3 90%x3
Incline Bench 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5
High Pull 70%x5 70%x5 70%x5 70%x5 70%x5
(use power clean max)
Shldr. Combo x 10 x 10 x 10
Bent-over Row x 10 x 10 x 10
Neck x 25 x 25 x 25
Conditioning 10 x100 yds
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mbbeerrjjaacckk SSttrreennggtthh aanndd CCoonnddiittiioonniinngg
Week 4

Workout #10 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Warm-up / Core Abdominal

Power Clean 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5
Front Squat 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3
Front Press 60%x5 60%x5 60%x5 60%x5 60%x5
(use 60% of Bench Max as max)
Pullovers (10) + Nose Breakers (15) + Close Grip (20) x 3 sets
Push-ups x 25 x 25 x 25
Neck x 25 x 25 x 25
Conditioning 12 x100 yds

Workout #11 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Warm-up / Core Abdominal

Bench Press 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5
Clean Pull 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3
(use power clean max0
RDL 60%x5 60%x5 60%x5 60%x5 60%x5
(use power clean max)
3-Way Raise x 10 x 10 x 10
Pull-ups x 10 x 10 x 10
Neck x 25 x 25 x 25

Workout #12 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Warm-up / Core Abdominal

Back Squat 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5
Incline Bench 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3
High Pull 60%x5 60%x5 60%x5 60%x5 60%x5
(use power clean max)
Shldr. Combo x 10 x 10 x 10
Bent-over Row x 10 x 10 x 10
Neck x 25 x 25 x 25
Conditioning 12 x100 yds
 LLuum
mbbeerrjjaacckk SSttrreennggtthh aanndd CCoonnddiittiioonniinngg
Week 5

Workout #13 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Warm-up / Core Abdominal

Power Clean 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3
Front Squat 70%x4 75%x4 80%x3 85%x3 90%x3
Front Press 65%x5 65%x5 65%x5 65%x5 65%x5
(use 60% of Bench Max as max)
Pullovers (10) + Nose Breakers (15) + Close Grip (20) x 3 sets
Push-ups x 25 x 25 x 25
Neck x 25 x 25 x 25
Conditioning 14 x100 yds

Workout #14 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Warm-up / Core Abdominal

Bench Press 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3
Clean Pull 70%x4 75%x4 80%x3 85%x3 90%x3
(use power clean max0
RDL 65%x5 65%x5 65%x5 65%x5 65%x5
(use power clean max)
3-Way Raise x 10 x 10 x 10
Pull-ups x 10 x 10 x 10
Neck x 25 x 25 x 25

Workout #15 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Warm-up / Core Abdominal

Back Squat 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3
Incline Bench 70%x4 75%x4 80%x3 85%x3 90%x3
High Pull 65%x5 65%x5 65%x5 65%x5 65%x5
(use power clean max)
Shldr. Combo x 10 x 10 x 10
Bent-over Row x 10 x 10 x 10
Neck x 25 x 25 x 25
Conditioning 14 x100 yds
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mbbeerrjjaacckk SSttrreennggtthh aanndd CCoonnddiittiioonniinngg
Week 6

Workout #16 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Warm-up / Core Abdominal

Power Clean 70%x4 75%x4 80%x3 85%x3 90%x3
Front Squat 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5
Front Press 70%x5 70%x5 70%x5 70%x5 70%x5
(use 60% of Bench Max as max)
Pullovers (10) + Nose Breakers (15) + Close Grip (20) x 3 sets
Push-ups x 25 x 25 x 25
Neck x 25 x 25 x 25
Conditioning 16 x100 yds

Workout #17 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Warm-up / Core Abdominal

Bench Press 70%x4 75%x4 80%x3 85%x3 90%x3
Clean Pull 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5
(use power clean max0
RDL 70%x5 70%x5 70%x5 70%x5 70%x5
(use power clean max)
3-Way Raise x 10 x 10 x 10
Pull-ups x 10 x 10 x 10
Neck x 25 x 25 x 25

Workout #18 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Warm-up / Core Abdominal

Back Squat 70%x4 75%x4 80%x3 85%x3 90%x3
Incline Bench 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5
High Pull 70%x5 70%x5 70%x5 70%x5 70%x5
(use power clean max)
Shldr. Combo x 10 x 10 x 10
Bent-over Row x 10 x 10 x 10
Neck x 25 x 25 x 25
Conditioning 16 x100 yds
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mbbeerrjjaacckk SSttrreennggtthh aanndd CCoonnddiittiioonniinngg
Week 7

Workout #19 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Warm-up / Core Abdominal

Power Clean 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5
Front Squat 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3
Front Press 60%x5 60%x5 60%x5 60%x5 60%x5
(use 60% of Bench Max as max)
Pullovers (10) + Nose Breakers (15) + Close Grip (20) x 3 sets
Push-ups x 25 x 25 x 25
Neck x 25 x 25 x 25
Conditioning 16 x100 yds

Workout #20 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Warm-up / Core Abdominal

Bench Press 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5
Clean Pull 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3
(use power clean max0
RDL 60%x5 60%x5 60%x5 60%x5 60%x5
(use power clean max)
3-Way Raise x 10 x 10 x 10
Pull-ups x 10 x 10 x 10
Neck x 25 x 25 x 25

Workout #21 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Warm-up / Core Abdominal

Back Squat 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5
Incline Bench 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3
High Pull 60%x5 60%x5 60%x5 60%x5 60%x5
(use power clean max)
Shldr. Combo x 10 x 10 x 10
Bent-over Row x 10 x 10 x 10
Neck x 25 x 25 x 25
Conditioning 16 x100 yds
 LLuum
mbbeerrjjaacckk SSttrreennggtthh aanndd CCoonnddiittiioonniinngg
Week 8

Workout #22 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Warm-up / Core Abdominal

Power Clean 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3
Front Squat 70%x4 75%x4 80%x3 85%x3 90%x3
Front Press 65%x5 65%x5 65%x5 65%x5 65%x5
(use 60% of Bench Max as max)
Pullovers (10) + Nose Breakers (15) + Close Grip (20) x 3 sets
Push-ups x 25 x 25 x 25
Neck x 25 x 25 x 25
Conditioning 16 x100 yds

Workout #23 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Warm-up / Core Abdominal

Bench Press 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3
Clean Pull 70%x4 75%x4 80%x3 85%x3 90%x3
(use power clean max0
RDL 65%x5 65%x5 65%x5 65%x5 65%x5
(use power clean max)
3-Way Raise x 10 x 10 x 10
Pull-ups x 10 x 10 x 10
Neck x 25 x 25 x 25

Workout #24 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Warm-up / Core Abdominal

Back Squat 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3
Incline Bench 70%x4 75%x4 80%x3 85%x3 90%x3
High Pull 65%x5 65%x5 65%x5 65%x5 65%x5
(use power clean max)
Shldr. Combo x 10 x 10 x 10
Bent-over Row x 10 x 10 x 10
Neck x 25 x 25 x 25
Conditioning 16 x100 yds