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ATHLETIC PROGRAM PHASES

Phase I (After Football to Christmas)


All: Four days weights, 1 day of conditioning
Basketball: Two days weights, 3 days of basketball
MAX before Christmas

Phase II (After Christmas to End of Basketball)


Line and Others: Four days weights, 1 day of football
Backs: Three days weights, 2 days of football (Football mixed in with weights)
Basketball: Two days weights, 3 days of basketball
MAX after Basketball

Phase III (After Basketball to Week after Spring Break)


Line and Others: Four days weights, 1 day of football
Backs: Three days weights, 2 days of football (Football mixed in with weights)
Baseball: Two days weights, 3 days of baseball

Phase IV (Week after Spring Break to End of District Baseball)


Line: Four days weights, 1 day football (Football mixed in with weights)
Backs: Two days weights, 3 days football
Baseball: Two days weights, 3 days of baseball
Others: Four days weights, 1 day of conditioning

Phase V (After District Baseball to End of School)


Line: Two days weights, 3 days of football
Backs: 1 day weights, 4 days of football
Others: Three days weights, 2 days conditioning
MAX before End of School (School Max Champion)

Phase VI (Summer Break)


Weights, Conditioning, Sports

FINAL Phase (Football Season)


All: Two days weights, 3 days football
Others: Three days weights, 2 days sport
MAX during two-a-days / first week of school

Weights:
4 Days: 2 Days Upper (M/R), 2 Days Lower (T/F)
3 Days: 2 Days Full (M/F), 1 Day Speed (W)
2 Days: 2 Days Full (M/R), in sport (M/W)
1 Day: 1 Day Full (W)
YEARLY PHASE GOALS

6th Grade:
Sports Specific Workouts
Learn all Warm-up drills
Jump ropes, running ropes, ect.
No weights

7th Grade:
Beginning weight lifting (No weight)
Proper lifting form in all lifts that will be done at the high school
Speed weights introduced at the end of the year

8th Grade:
Weight lifting with weights (Very light)
Speed weights done more often then regular lifting
Max once at end of school year

9th Grade (End): 10th Grade (End):


Backs and Non-Football- Backs and Non-Football-
Bench—90% of BW Bench—100% of BW
Squat—110% of BW Squat—130% of BW
40—Sub 5.20sec 40—Sub 5.10sec
O-Line- O-Line-
Bench—100% of BW Bench—110% of BW
Squat—120% of BW Squat—140% of BW
40—Sub 6.00sec 40—Sub 5.90sec

11th Grade (Middle): 12th Grade (Beginning):


Backs and Non-Football- Backs and Non-Football-
Bench—110% of BW Bench—120% of BW
Squat—150% of BW Squat—170% of BW
40—Sub 5.00sec 40—Sub 4.90sec
O-Line- O-Line-
Bench—120% of BW Bench—130% of BW
Squat—160% of BW Squat—180% of BW
40—Sub 5.70sec 40—Sub 5.50sec

MAX FORMULA:

Bench+Squat+Power Clean+(VJ * 10)


40 + Shuttle