Professional Documents
Culture Documents
FOOTBALL
2019 INCOMING DRAGONS
Welcome to dragon nation! Here’s the 2019 Lane College Football 4 week INCOMMING DRAGON
DEVELOPMENTAL PROGRAM! I am extremely excited to be writing this letter, because it means the start of the
season is only months away, and we can continue taking the steps needed to be 2019 conference champions.
Each player’s fitness is vital to the team. The preseason period needs to be used to prepare the team tactically for the
upcoming season and not to build fitness. The time for action is now during our offseason period. If the team comes to
preseason fit, we can then start building the large team concepts that will lead us to early season success. We will make
use of fitness testing when you arrive to campus. This will be used to show me, your coaches and your teammates where
the football team lies on your list of priorities. If you show up fit, our success as a team is your priority. If you arrive
unfit, our success is not your concern and you have demonstrated that your focus is on yourself and not the team. Every
choice you make over the summer either hurts the team or helps the team. What are you going to do?
This manual contains the first preparatory phase, basic conditioning and lifting workouts, 2 conditioning, 1 speed and 1
agility workout per week. This cycle is to get you conditioned to start working heavy progression upon your arrival or
continuance in June. The packet is a combination of lifting, conditioning, speed/agility and recovery. All of these items
are necessary for our future success.
I challenge all of you to work and do the right things for the team, yourself, and the program. We must ALL be on the
SAME page for us to meet our goals on and off the field.
Coach dorsey
We want no “one man” players, no “stars.” We want a team, made up of eleven men at a time, each of whom is
an attacker and defender combined; in other words, each player should be able to score, defend, and out work
the opponent.
No chain is stronger than its weakest link, and no team is stronger than its weakest player. One man attempting
to “grandstand” can wreck the best team ever organized. We must be “one for all” and “all for one” with every
player giving his very best every second of the game. The team is first, individual credit is second. There is no
place for selfishness, egotism, or envy on our team.
We want a team of fighters afraid of no team, not cocky, not conceited, a team that plays hard, plays fair, but
plays to win – always remembering that “a team that won’t be beat, cannot be beat.” We want our players to
believe that “a winner never quits and a quitter never wins.” Make up your mind before the game that you
won’t lose, that you can out-smart and out-fight the opposing team; in other words, if you have confidence in
your team’s ability to win, you will be plenty tough to whip.
Others may be faster than you are, larger than you are, and have far more ability than you have – but no one
should ever be your superior in team spirit, fight, determination, ambition, and character.
John Wooden
warm up properly before each workout session. Dynamic stretches and exercises like pushups, air squats
and burpees work well.
Please complete the entire workout prescribed for that particular day in the order given.
Make sure you read and understand the workout before you decide to start. You may need clarifications.
Nothing worse than getting to the gym/field/track and realizing you don’t remember what an exercise is.
IF you do not know what a lift is www.youtube.com is a great resource with videos and step by step
progressions. If you fail to find an answer, please email: TDORSEY@LANECOLLEGE.EDU
If you do not have access to all the necessary equipment, do your best to adjust the day’s lifts.
BE SAFE! get a spotter for lifts that load your spine (ie. Squats), or are directly over your face (ie. Bench
Press).
Print/Use the workout cards provided to track your progress. This program is based on overload and
progression of skills. As your volume and intensity increase, make sure you are warming up properly
o (ie. if you know you can do 100lb. dumbbells for 4 reps during power phase DON’T START
THERE! Acclimate your body to the weight and then start your work-sets!
Progress weight for exercises you are not as comfortable with or are doing for first time. (Ex. Start with Bar
on Olympic variations and work up safely).
You do not need maxes for these workouts, but for certain exercises they won’t hurt to know. Less time
building up to max number.
Treat each rep set as a max. (ex. If work-sets call for 10 reps, work up until you fail at number 11. That is
your 10RM – work-set #. Works for any rep set: 8,6,4.
TAKE CARE OF YOUR BODY! Proper hydration, nutrition and sleep are essential for your body to
operate efficiently on multiple levels. Take control of YOUR athletic performance! If you have questions in
this area contact COACH TK DORSEY.
DR. “COACH” TK DORSEY, MSCC, USAW, CES
Believe in yourself, be safe, and have fun!
STRENGTH
RESISTANCE TRAINING
WORKOUT #2
5/8/2019
EXERCISE
Рывок с коленок трапециями /5 /5 /5 /5
Выпады со штангой вперед 65lbs-135lbs+ /10 /10 /10 /10
Румынская тяга /10 /10 /10 /10
Жим гантелей под 45 градусов /10 /10 /10 /10
Подтягивание лежа на полу к штанге или TRX /10 /10 /10 /10
Жим гантелей стоя(плечи) /10 /10 /10 /10
Тяга верхнего блока обратным хватом /10 /10 /10 /10
Качание пресса /15 /15 /15 /15
Боковая планка 30-45 sec 30-45 sec 30-45 sec 30-45 sec
WORKOUT #3
5/10/2019
EXERCISE
Рывок с коленок до подбородка /5 /5 /5 /5
Фронтальное приседание get parralell /10 /10 /10 /10
Подъём бедер верх лежа на лопатках /10e /10e /10e /10e
Отжимание от пола /10 /10 /10 /10
Тяга веревочной рукоятки ко лбу в блоке /10 /10 /10 /10
Подъем блина перед собой /10 /10 /10 /10
Подтягивание на перекладине обратным хватом /10 /10 /10 /10
Подъем ног лежа на спине(пресс) /15 /15 /15 /15
Планка с выносом ноги вбок 30-45 sec 30-45 sec 30-45 sec 30-45 sec
WORKOUT #5
5/15/2019
EXERCISE
Рывок гантели снизу одной рукой /5e /5e /5e /5e
Приседание со штангой над головой /10 /10 /10 /10
Румынская тяга на одной ноге с гантелями /10 /10 /10 /10
Жим лёжа обратным хватом /10 /10 /10 /10
Тяга штанги в наклоне /10 /10 /10 /10
Толчок штанги верх /10 /10 /10 /10
Подтягивание на перекладине /10 /10 /10 /10
Скручивание корпуса лежа /15e /15e /15e /15e
Планка обратным хватом 30-45 sec 30-45 sec 30-45 sec 30-45 sec
WORKOUT #6
5/17/2019
EXERCISE
Рывок с коленок на прямые руки /5 /5 /5 /5
Выпады с гантелями /10 /10 /10 /10
Наклон вперед со штангой на плечах /10 /10 /10 /10
Отжимание от пола\отжимание на трицепс /10 /10 /10 /10
Тяга одной рукой в наклоне /10 /10 /10 /10
Разводки с гантелями стоя ладони наружу(плечи) /10 /10 /10 /10
Протяжка верх с гантелями(плечи) /10 /10 /10 /10
Cable/Med Ball/Plate Trunk Twist /15 /15 /15 /15
Push Up Planks ( hold push up position) 30-45 sec 30-45 sec 30-45 sec 30-45 sec
WORKOUT #8
5/22/2019
EXERCISE
Рывок штанги с коленок до подбородка /4 /4 /4 /4
Выпад со штангой на плечах /8 /8 /8 /8
Румынская тяга /8 /8 /8 /8
Жим гантелей под 45 градусов /8 /8 /8 /8
Подтягивание лежа на полу к штанге или TRX /8 /8 /8 /8
Жим гантелей стоя(плечи) /8 /8 /8 /8
Тяга верхнего блока перед собой широко /8 /8 /8 /8
Наклоны ног всторону лежа на спине /18 /18 /18 /18
Side Planks (2XL, 2XR) 2 times on Left and Right Side 45-60 sec 45-60 sec 45-60 sec 45-60 sec
WORKOUT #9
5/24/2019
EXERCISE
Рывок штанги с коленок до подбородка /5 /5 /5 /5
Фронтальное приседание /10 /10 /10 /10
Подъем бедер верх плечи на лавке /10 /10 /10 /10
Отжимание от пола /10 /10 /10 /10
Тяга веревочной рукоятки ко лбу в блоке /10 /10 /10 /10
45lb подъем блина перед собой /10 /10 /10 /10
Подтягивание обратным хватом /10 /10 /10 /10
Hanging Knee Raises /15 /15 /15 /15
Alternating Knee to Elbow Planks 45-60 sec 45-60 sec 45-60 sec 45-60 sec
WORKOUT #11
5/29/2019
EXERCISE
Рывок гантели с пола на прямую руку /4 /4 /4 /4
Приседание со штангой с прямыми руками над головой /8 /8 /8 /8
Румынска тяга на одной ноге /8 /8 /8 /8
Жим лёжа обратным хватом /8 /8 /8 /8
Тяга штанги под наклоном /8 /8 /8 /8
Толчок штанги верх /8 /8 /8 /8
Подтягивание на перекладине /8 /8 /8 /8
Cable/Band/Plate Side Rotation /18 /18 /18 /18
Reverse Planks 45-60 sec 45-60 sec 45-60 sec 45-60 sec
WORKOUT #12
5/31/2019
EXERCISE
Рывок с коленок на прямые руки /4 /4 /4 /4
Выпады в сторону с гантелями /8 /8 /8 /8
Наклон вперед со штангой на плечах /8 /8 /8 /8
Отжимание от пола/отжимание от лавки /8 /8 /8 /8
Тяга в наклоне одной рукой /8 /8 /8 /8
Разводки гантелей всторону стоя /8 /8 /8 /8
Тяга гантели к подбородку стоя /8 /8 /8 /8
Cable/Med Ball/Plate Standing Twist /18 /18 /18 /18
2 Point Plank Alternate Hand and Foot 45-60 sec 45-60 sec 45-60 sec 45-60 sec
LANE COLLEGE DRAGONS
STRENGTH & CONDITIONING
FOOBALL PHYSICAL PREPAREDNESS PLAN: CYCLE 1/PHASE 1 – WEEK 5
DR. “COACH” TK DORSEY, MSCC, USAW, CES
WORKOUT #13
Week 3 5/27/2019
MOVEMENT EXERCISE
Triple Extension Прыжок верх со штангой (25lb45lb) /4 /4 /4 /4
Knee Приседание со штангой /6 /6 /6 /6
Hip Румынская тяга на одной ноге /6 /6 /6 /6
HOR Push Жим лёжа /6 /6 /6 /6
HOR Pull Тяга одной рукой по очереди /6e /6e /6e /6e
Ver Push Толчок штанги верх /6 /6 /6 /6
Ver Pull Тяга верхнего блока одной рукой /8e /8e /8e /8e
Rotation Seated plate/MB Russian Twist /20e /20e /20e /20e
Bridge Plank Walk-up (Low to High 45-60 sec 45-60 sec 45-60 sec 45-60 sec
WORKOUT #14
5/29/2019
EXERCISE
Рывок с коленок до подбородка /4 /4 /4 /4
Выпад со штангой /8 /8 /8 /8
Румынская тяга /6 /6 /6 /6
Жим гантелей под 45 /6 /6 /6 /6
Подтягивание на перекладине ( inverted row in the rack) /10 /10 /10 /10
Жим гантелей стоя(плечи) /6 /6 /6 /6
Тяга верхнего блока широким хватом /8 /8 /8 /8
Windshield Wipers /20 /20 /20 /20
Side Planks (2XL, 2XR) 2 times on Left and Right Side 45-60 sec 45-60 sec 45-60 sec 45-60 sec
WORKOUT #15
5/31/2019
EXERCISE
Рывок с коленок до подбородка /5 /5 /5 /5
Фронтальное приседание или сгибание ног лежа /8 /8 /8 /8
Подъем бедер верх лёжа на лавке лопатками /8 /8 /8 /8
Отжимание от пола (Regular Or Elevated) /10 /10 /10 /10
Тяга веревочной рукоятки ко лбу в блоке /10 /10 /10 /10
Подъем блина перед собой /10 /10 /10 /10
Подтягивание обратным хватом /10 /10 /10 /10
Hanging Knee Raises /15 /15 /15 /15
Alternating Knee to Elbow Planks 45-60 sec 45-60 sec 45-60 sec 45-60 sec
WORKOUT #17
6/5/2019
EXERCISE
Рывок штанги с пола на прмые руки или гантели /4 /4 /4 /4
Приседание со штангой над головой /8 /8 /8 /8
Румынская тяга на одной ноге /5e /5e /5e /5e
Жим лежа на большое количество повторений /50 reps
Тяга штанги в наклоне /8 /8 /8 /8
Подъем штанги верх или толчок штанги /6 /6 /6 /6
Подтягивание на перекладине w/ weight if possible /8 /8 /8 /8
Cable/Band/Plate Side Rotation /18 /18 /18 /18
Reverse Planks 45-60 sec 45-60 sec 45-60 sec 45-60 sec
WORKOUT #18
6/7/2019
EXERCISE
Рывок с пола на грудь с толчом верх /4 /4 /4 /4
Выпады в бок с гантелями /6 /6 /6 /6
Наклон вперед со штангой на плечах /8 /8 /8 /8
Отжимание от пола/отжимание на трицепс 10/20 10/20 10/20 10/20
Тяга гантели в наклоне о одной рукой /8 /8 /8 /8
Разводки гантелей всторону /8 /8 /8 /8
45lb Протяжка до подбородка /8 /8 /8 /8
Weighted Sit Ups /15 /15 /15 /15
2 Point Plank Alternate Hand and Foot 45-60 sec 45-60 sec 45-60 sec 45-60 sec
4. BACKWARD LUNGE & ATLAS REACH - 1 X 30yd (HANDS BEHIND & OVER HEAD LIKE HOLDING ROCK ON BACK)
2. HIGH KNEES – 2 X 20yd (FAST AND AS MANY REPS AS YOU CAN GET IN 20 YDS)
4. WALKING HIGH KNEE MARCH – 2 X 20yd (KEEP CHEST UP, HEAD UP AND EYES FORWARD)
5. A SKIP – 2 X 20yd
4. SKIP FOR HEIGHT TO SPRINT – 2 X 2 @20yd / 10sec REST (10YD SKIP -10 YARD SPRINT)
5. HIGH KNEE- TO SPRINT – 2 X 2 @20yd / 10sec REST ((10YD SKIP -10 YARD SPRINT)
Directions: Start in a three-point stance in front of three cones that are set up in a triangle or L shape, with each
cone five yards apart. Sprint five yards to one cone touch the line with right hand, sprint back to the starting
cone, touch the line again with right hand, and head back to the second cone where they run around it and cut
right to the third cone. The players then run a circle around the third cone from the inside to the outside and
run around the second cone before returning to the first cone.
2 Rounds
X3 1x 50 yd - 2:00min rest/set
1x 75 yd - 2:00min rest/set
X4
1x 100yd
Times
X6
25 50 75 100
Skill 65 63 61 59
X12
Comb 70 68 66 64
Big
DT 80 78 76 74
DE 75 73 71 69
OL 85 83 81 79