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Table of Contents
2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. 24. 25. 26. 27. 28. 29. 30. 31. 32. Table of Contents 2011 Johnson C. Smith University Football Schedule Weightlifting Techniques Squat & RDL (Romanian Deadlift) Barbell Incline Press & Dumbbell Incline Press Barbell or Dumbbell Push Press & Power Shrug Dumbbell Rows & Dumbbell Side Raise Plate Raise & Skull Crushers Box Step Ups & Single Leg Squats Walking Lunge Speed Agility W-Drill 5-10-5 & 5-5-10 Change of Direction 3 & 4 Cone Drills Plyometrics Exercises Box, Power & Tuck Jumps Double Leg, Power Skips & Single Leg Bounding Lateral Jumps, Hurdle Hops & Bench Press Throw Abdominal Exercises, Bicycle Crunches & Knee-Ups V-Ups & Weight Side-to-Side Crunches, Leg Raises & Hyperextensions Superman 2011 Running Test Gasser Full Gasser Tempo Run Summer Strength & Conditioning Player Max Chart Percentage Chart Tuesday/Thursday Warm-Ups Weightlifting Week 1 through Week 11
Date
Opponent
Location
Time/Result
Live Audio
Live Video
Details
West Virginia State University 9/10/2011 Brevard College Virginia State 9/17/2011 University 9/24/2011 Davidson College Winston-Salem State 10/1/2011 University 10/8/2011 Shaw University 2011 Homecoming Virginia Union 10/15/2011 University Saint Augustine's 10/22/2011 College Fayetteville State 10/29/2011 University 2011 Commemorative Classic 11/5/2011 Livingstone College 9/3/2011
Charlotte, NC - Irwin Belk Complex Brevard, NC Charlotte, NC - Irwin Belk Complex Davidson, NC Winston-Salem, NC Raleigh, NC Charlotte, NC - Irwin Belk Complex Raleigh, NC Charlotte, NC - Irwin Belk Complex TBA
4:00 PM 2:00 PM 4:00 PM 7:00 PM 1:00 PM 1:00 PM 1:00 PM 1:30 PM 4:00 PM 1:00 PM
Details Details Details Details Details Details Details Details Details Details
Weightlifting Techniques
SQUAT
Starting Position: Position the bar on the trapezius muscles. Adjust hands comfortably, wider than shoulder width. Lift the bar off the rack and take one step back. Position your feet slightly wider than shoulder width and flare the toes out at a 45 degree angle. Legs should be wide enough to allow to squat at a proper depth but not too wide so that the knees come inward when squatting. Movement: Keep heels flat on the floor, chest out and chin up. Begin the descent by flexing at the hips, sticking the rear end out slightly and bending the knees. Keep the head up and chest out throughout the movement. Squat until the thighs are parallel to the floor. Do not bounce in the bottom. Rise from the bottom position forcefully but under control. Imagine pushing the heels through the floor. The shoulders must rise before the hips so that the body stays in the correct position. The back should be flat but angled forward slightly. Raise the hips and chest at the same time. Slow down near the top to maintain control. Settle at the top, take a couple of breaths and perform another rep.
Starting Position: Place hands in an overhand grip slightly wider than shoulder width. Align the feet under the armpits. At the top, slightly bend the knees and tilt the pelvis so the rear end in extended. Retract the shoulder blades. Movement: While keeping the back flat, chest out, and head up, tilt over with the bar traveling down the legs until the chest is parallel to the floor. Keep the same slight bend in the knee through the entire movement. Keep the rear end high and push the hips back. Weight should be on the heels. Return to the top under control and repeat. Do not round the back during the movement! Only go down as far as parallel. The movement is not at the waist, but rather at the hips. The hips must rotate backwards.
Starting Position: Grip the bar at shoulder width or slightly wider, thumbs wrapped around the bar, hands evenly spaced. Position the bar above the eyes at the start, arms straight. The feet must remain flat on the floor, rear end on the bench, and the head and shoulders stationary. Squeeze the shoulder blades together, put the head flat on the bench and feet flat on the floor. Make sure that there are secure collars on each side of the bar and that it is evenly loaded. Movement: Lower the bar slowly to a point just below the clavicles and just higher than the nipples. Keep the elbows under the bar. Touch the chest lightly making sure not to bounce. Forcefully, but under control, press the bar back up to arm length.
Starting Position: Grasp two dumbbells of even weight. Set them upright on the thighs. Slowly lie back onto the bench and position the dumbbells at nipple level. Squeeze the shoulder blades together, put the head flat on the bench and feet flat on the floor. Hand placement can vary from a standard bench press grip to one where the hands are angled inwards slightly. Movement: Press the dumbbells upward under control. When pressing, allow the dumbbells to come towards the mid-line so that they touch lightly at the top. Pause and lower them back to the starting position . Do not stretch excessively at the bottom. Another version of this exercise has the palms turning toward each other as you press upwards. At the top the palms are facing each other and they rotate away from each other as the dumbbells are lowered. When the set is complete, set the dumbbells back on the thighs upright. Sit up with dumbbells carefully and return them to the rack.
Starting Position: Grip the bar at shoulder width or slightly wider, thumbs wrapped around the bar, hands evenly spaced. Begin the exercise with the bar on the upper chest (clavicles). Keep the elbows under the bar. Keep the torso erect and tight. Eyes face straight ahead. Keep the feet flat and solid underneath the body, slightly wider than shoulder width. Movement: Begin the movement with a slight bend of the knees. Use the strength of the legs, shoulders and arms to forcefully press the weight overhead. As the bar passes the eyes, slowly push the head through to keep the torso erect. Do not lean backwards when pressing. Pause at the top before lowering the barbell back to the shoulders slowly. When using a barbell, it is easiest to take the bar from a rack set at chest height. When using dumbbells, CLEAN them to the shoulders.
POWER SHRUG
Starting Position: Hold the weight with straight arms. Bend the knees and hips to get the bar directly above the knees. Lock into a flat, arched position. Chest out, chin up. Movement: This is a simultaneous movement of extending the ankles, knees, and hips and shrugging the shoulders forcefully upward as high as possible. Pause at the top before lowering
DUMBBELL ROWS
Starting Position: Place the opposite hand on a bench for support. Place feet slightly behind the hips with the knees slightly bent and soft. Keep the rear end up through the entire movement. Back flat and head up. Grasp the dumbbell in one hand. Movement: Begin the exercise with the weight at arm length. Slowly pull the weight to the chest while squeezing the shoulder blades together. Attempt to pull the elbows behind the body. Think of the hands as hooks and pull the weight with the upper back muscles. Pause the weight at the chest and slowly lower the weight to the starting position. Avoid using the lower back muscles by not swinging or throwing the weight at the top. DUMBBELL SIDE RAISE
Starting Position: Begin with arms hanging by the side of the body, thumbs pointed straight ahead. Movement: With arms straight, but not locked at the elbow, raise the arms out to the side until hands are parallel with the shoulders. Pause at the top and lower weight. Do not rest at the bottom. Do not swing the weight at the top.
PLATE RAISE
Starting Position: Begin with arms hanging between legs. Thumbs pointed toward the ceiling. Movement: With arms straight, but not locked at the elbow, raise plate until arms are parallel with the ground. Pause at the top and lower weight.
Skull Crushers
Starting Position: Lie back firmly on bench. Hold the bar evenly on the inside curve with palms facing out. Movement: Lower the bar slowly to the top of the head with elbows pointing towards the ceiling. Feel a stretch in the triceps before extending upwards and outwards until once again in starting position.
STEP-UP
Starting Position: Use a box that allows the front leg to be bent at 90 degrees. Place front leg on the top of box with foot flat. Stay tall with chest out and chin up. Movement: Using predominantly the front leg, drive up onto the box keeping the upper torso vertical with chest out chin up. Slowly return the back leg to the floor and repeat. The reps can also be done with alternating the up leg. Simply switch the leg that remains up every rep.
Starting Position: Place the back foot on a bench with the front leg out. Hold dumbbells in both hands. The front leg should be out far enough so that the shin will be perpendicular to the ground in the bottom position. Movement: With the upper torso vertical, chest out, chin up, lower yourself until the thigh of the front leg is parallel to the ground. The back leg should be bent. Down slow, pause at the bottom, and up under control. At the top, the front leg should not be locked out.
WALKING LUNGE
Movement: Hold dumbbells in both hands. Step out with the right foot and bend the right leg until it is parallel to the floor. Keep the torso near vertical throughout the rep , chest out, chin up. Step out far enough so that at the bottom the shin is perpendicular to the floor. Stand up straight then step out with the left foot (this is one rep) and repeat alternating legs until completing the required number of reps. Can also be done for distance.
Starting Position Using a Lat Pull Down Machine Grip the Bar and get into a seated position. This will start to bring the weight down. Your arms should be fully extended above your head as you grip the bar. Movement Slowly pull down in a controlled manner. Pull down until the bar reaches mid chest. Control the weight as you move back into the starting position.
FRONT SQUATS Starting Position Place bar across your chest and grip it as if you would be in the rack position of a power clean. Feet should be slightly wider then shoulder width and toes pointed out. Movement Kick you hips out creating an arch in the back and unlocking your hips.
Lower yourself down as if you were sitting in a chair. To the point which the back part of your thigh is parallel to ground. Keep a big chest and your eyes on the horizon of looking up. Concentrating on keeping your high elbows so that you dont loose your balance forward. Heels should be flat on the floor. Drive your hips up, pushing from your heels, returning to a standing position.
LATERAL LUNGES Starting Position Stand straight up with dumbbells at your side or your hands interlocked over your head. Feet should be hip width apart. Movement With your left foot step out directly to the side. Lower you body keeping your right leg as straight as possible creating a stretch in your groin and that your left leg is at 90 degrees with your toe pointed straight ahead. Push back with your left leg back into the starting position. Repeat with your right leg.
STEP UPS Starting Position (Using a Plyo Box or a Bench) 5. Face the box with dumbbells in both hands. Or as if you were running Movement Step on to the box with your right foot. Drive up with your left knee to your chest. Slowly lower yourself back down to the position of having your right foot on the box and your left on the floor. Step off the box with your right foot and repeat the motion leading with your left leg.
Speed Agility
Agility Drills
The following are the descriptions for the agility drills to done during your summer workouts.
1. W- Drill- Begin in an athletic stance beside the first cone (feet shoulder-width apart, shoulders over your toes, back flat). Sprint to the second cone. Push off the outside foot when making the cut around the second cone (Do Not Round The Cones!!!!) sprint to the third cone. Continue sprinting around all cones until passing the last cone.
Sprint
Backpeddle
Sprint
Backpeddle
Variations- A. Sprint/Shuffle-keep knees apart while shuffling. B. Sprint/Backpeddle-remain Low and lead with your butt, Not your shoulders while backpeddling. C. Shuffle/Backpeddle
5-10-5 Change of Direction Drill-Place two cones ten yards apart. Begin drill by assuming a three point stance between the two cones[if youre moving to the right left hand should be down-If youre moving to the left, right hand should be down]. Sprint to the right cone and touch the base of the cone with your right hand, then sprint to the left cone[crossing the center line]and touch the base of the cone with your left hand. Finish the drill by sprinting through the center line. You Should stay as low as possible during the turns. Never Turn your back.
1 5yds.
2 5yds.
10yds.
5-5-10 Drill- Place Three cones five yards apart. Begin drill beside the first cone in an athletic stance. Sprint to the second cone, backpeddle back to the first cone, then sprint through the third cone. Concentrate on quick change of directions, and staying low in the backpeddle. Lead with your butt [not your shoulder] in the backpeddle.
1 5yds.
2 5yds.
10yds.
5 yds 5 yds
Start
4 Cone Drill- Begin in an athletic Stance beside the first cone. Sprint forward to the second cone. Carioca to the left past the third cone. Backpeddle to the fourth cone. Shuffle to the right past the first cone. 10 Yards between each Cone. carioca
3 backpeddle
Sprint 4 Shuffle 1
Plyometric Exercises
Bicycle Crunch
Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45- degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout.
Knee-Ups
Feet Six inches from the floor, bring knees to chest, then return to extended leg position. Do not let legs touch the floor until set is over.
V-Ups
1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet. 3) Return to start position and repeat
Superman
Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground. Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds and repeat for the desired number or repetitions.
Realize that your teammates and competitors are training at a high level of intensity. Match it.
4.
First 10
OL/DL TE/FB/LB/SS/K DB/WR/TB/QB 21 Sec. 19 Sec. 17 Sec.
Second 10
22 Sec. 20 Sec. 18 Sec.
A. The first set of 10 intervals will be run with 30 seconds rest between B. The second set of 10 intervals will be run with 45 seconds rest between The interval running is run on a football field going from sideline to sideline. Also known as a Gasser
Gasser
53 yards
Beginning on the Sideline of a football field or a [Marked off 53Yds], Sprint Across the field touching the line with your hand. Immediately sprint back across the field to finis where you started.
Full Gasser
53 yards
Tempo Run
[4] Stride Back to Goal Line
[1] Stride
10
20
40
40
30
20
10
Start on the Goal Line of a marked football. Stride 100yds(75-85% Sprint). When you reach the opposite goal line, turn and walk up to the 25 yd line, then turn and walk back to the goal line, then stride back down the field 100yds.
Bench 285 255 275 260 255 305 330 240 285 305 345 335 395 330 275 410 380 380 380 285 285 270 275 240 390 250 365 320 225 260 300 225 275 330 320 375 390 330 330
Adams, Jr. Ajagbe Alston Anderson Arellano Banks Barnett Billups II Bishop Burkett, Jr. Burris Capers Carney Carr IV Carter Clarke Coats Davis Demings Devore Diggs Foster Franklin Gattison Harris Hartley Holden Hutchison James Jeffries Johnson Johnson II Jones Kimble Kofi Long Martin, Jr. Mata McCall McElhaney Miles Minto Mosely Orr Page
Darryl Emmanuel Patrick Dedrick Ricardo Jerren Geno'Deon Kevin Ronald Otha Desmond Avius Jabari Perrin Cameron Jamell Michael Custis Corey Phillip Stefan Jermaine Gabriel Myron Brandon Denzel Chad Terrell Joshua Matthew Darius Derrick Michael Michael Washington Cruze Hayward Nick Maleik Ocie Damion Leon Jordan George Kenneth
Clean 205 275 195 245 185 215 265 255 235 275 225 280 245 285 275 255 305 240 295 270 235 265 250 305 200 280
Squat 335 315 405 275 325 455 510 330 405 395 445 455 460 500 365 405 330 405 405 455 325 375 345 350 405 465 315 455 420 315 385 335 435 315 335 415 405 455 555 390 425
260 275 225 275 205 245 220 275 235 265 320 245 285
Patterson Person Poole Rankin Ransom Robinson Sams Shine Shiver Steele Steen Talton Taylor Turpin, Jr. Tyrance Wallace Wallace Weems West Williams Woolford
Chris Lamarr Rico Darryl Cameron Darius Chris Spencer Tyler Dylan Kashief Quintel Daniel Anthony Terrell Darius Keahn David Bernard Deikory Maurcus
330 240 380 300 375 275 290 335 360 300 225 320 345 240 275 320 225 405
205 235 225 315 295 275 245 300 250 185 255 295 215 250 215 225 315
305 395 315 495 480 385 355 405 425 320 455 475 335 365 365 315 425
80% 8RM 236 232 228 224 220 216 212 208 204 200 196 192 188 184 180 176 172 168 164 160 156 152 148 144 140 136 132 128 124 120 116 112 108 104 100 96 92 88 84 80
.77.5% 9RM 228 224 220 217 213 209 205 201 197 193 189 186 182 178 174 170 166 162 158 155 151 147 143 139 135 131 127 124 120 116 112 108 104 100 96 93 89 85 81 77
75% 10RM 221 217 213 210 206 202 198 195 191 187 183 180 176 172 168 165 161 157 153 150 146 142 138 135 131 127 123 120 116 112 108 105 101 97 93 90 86 82 78 75
.72.5% 11RM 213 210 206 203 199 195 192 188 184 181 177 174 170 166 163 159 155 152 148 145 1410 137 134 130 126 123 119 116 112 108 105 101 97 94 90 87 83 79 76 72
70% 12RM 206 203 199 196 192 189 185 182 178 175 171 168 164 161 157 154 150 147 143 140 136 133 129 126 122 119 115 112 108 105 101 98 94 91 87 84 80 77 73 70
.67.5% 13RM 199 195 192 189 185 182 178 175 172 168 165 162 158 155 151 148 145 141 138 135 131 128 124 121 118 114 111 108 104 101 97 94 91 87 84 81 77 74 70 67
65% 14RM 191 188 185 182 178 175 172 169 165 162 159 156 152 149 146 143 139 136 133 130 126 124 120 117 113 110 107 104 100 97 94 91 87 84 81 78 74 71 68 65
.62.5% 15RM 184 181 178 175 171 168 165 162 159 156 153 150 146 143 140 137 134 131 128 125 121 118 115 112 109 106 103 100 96 93 90 87 84 81 78 75 71 68 65 62
60% 16RM 177 174 171 168 165 162 159 156 153 150 147 144 141 138 135 132 129 126 123 120 117 114 111 108 105 102 99 96 93 90 87 84 81 78 75 72 69 66 63 60
.57.5% 17RM 169 166 163 161 158 155 152 149 146 143 140 138 135 132 129 126 123 120 117 115 112 109 106 103 100 97 94 92 89 86 83 80 77 74 71 69 66 63 60 57
55% 18RM 162 159 156 154 151 148 145 143 140 137 134 132 129 126 123 121 118 115 112 110 107 104 101 99 96 93 90 88 85 82 79 77 74 71 68 66 63 60 57 55
.52.5% 19RM 154 152 149 147 144 141 139 136 133 131 128 126 123 120 118 115 112 110 107 105 102 99 97 94 91 89 86 84 81 78 76 73 70 68 65 63 60 57 55 52
50% 20RM 147 145 142 140 137 135 132 130 127 125 122 120 117 115 112 110 107 105 102 100 97 95 92 90 87 85 82 80 77 75 72 70 67 65 62 60 57 55 52 50
189 185 181 177 173 169 165 160 156 152 148 144 140 136 132 127 123 119 115 111 107 103 99 94 90 86 82
100% 1RM 495 490 485 480 475 470 465 460 455 450 445 440 435 430 425 420 415 410 405 400 395 390 385 380 375 370 346 360 355 350 345 340 335 330 325 320 315 310 305 300
95% 2RM 470 465 460 456 451 446 441 437 432 427 422 418 413 408 403 399 394 389 384 380 375 370 365 361 356 351 346 342 337 332 327 323 318 313 308 304 299 294 289 285
.92.5% 3RM 457 453 448 444 439 434 430 425 420 416 411 407 402 397 393 388 383 379 374 370 365 360 356 351 346 342 337 333 328 323 319 314 309 305 300 296 291 286 282 277
90% 4RM 445 441 436 432 427 423 418 414 409 405 400 396 391 387 382 378 373 369 364 360 355 350 346 342 337 333 328 324 319 315 310 306 301 297 292 288 283 279 274 270
.87.5% 5RM 433 428 424 420 415 411 406 402 398 393 389 385 380 376 371 367 363 358 354 350 345 341 336 332 328 323 319 315 310 306 301 297 293 288 284 280 275 271 266 262
85% 6RM 420 416 412 408 403 399 395 391 386 382 378 374 369 365 361 357 352 348 344 340 335 331 327 323 318 314 310 306 301 297 293 289 284 280 276 272 267 263 259 255
.82.5% 7RM 408 404 400 396 391 387 383 379 375 371 367 363 358
354
80% 8RM 396 392 388 384 380 376 372 368 364 360 356 352 348 344 340 336 332 328 324 320 315 312 308 304 300 296 292 288 284 280 276 272 268 264 260 256 525 248 244 240
.77.5% 9RM 383 379 375 372 368 364 360 356 352 348 344 341 337 333 329 325 321 317 313 310 306 302 298 294 290 286 282 279 275 271 267 263 259 255 251 248 244 240 236 232
75% 10RM 371 367 363 360 356 352 348 345 341 337 333 330 326 322 318 315 311 307 303 300 296 292 288 285 281 277 273 270 266 262 258 255 251 247 243 240 236 232 228 225
.72.5% 11RM 358 355 351 348 344 340 337 333 329 326 322 319 315 311 308 304 300 297 293 290 286 282 279 275 271 268 264 261 257 253 250 246 242 239 235 232 228 224 221 217
70% 12RM 346 343 339 336 332 329 325 322 318 315 311 308 304 301 297 294 290 287 283 280 276 273 269 266 262 259 255 252 248 245 241 238 234 231 227 224 220 217 213 210
.67.5% 13RM 334 330 327 324 320 317 313 310 307 303 300 297 293 290 286 283 280 276 273 270 266 263 259 256 253 249 246 243 239 236 232 229 226 222 219 216 212 209 205 202
65% 14RM 321 318 315 312 308 305 302 299 295 292 289 286 282 279 276 273 269 266 263 260 256 253 250 247 243 240 237 234 230 227 224 221 217 214 211 208 204 201 198 195
.62.5% 15RM 309 306 303 300 296 293 290 287 284 281 278 275 271 268 265 262 259 256 253 250 246 243 240 237 234 231 228 225 221 218 215 212 209 206 203 200 196 193 190 187
60% 16RM 297 294 291 288 285 282 279 276 273 270 267 264 261 258 255 252 249 246 243 240 237 234 231 228 225 222 219 216 231 210 207 204 201 198 195 192 189 186 183 180
.57.5% 17RM 284 281 278 276 273 270 267 264 261 258 255 253 250 247 244 241 238 235 232 230 227 224 221 218 215 212 209 207 204 201 198 195 192 189 186 184 181 178 175 172
55% 18RM 272 269 266 264 261 258 255 253 250 247 244 242 239 236 233 231 228 225 222 220 217 214 211 209 206 203 200 198 195 192 189 187 184 181 178 176 173 170 167 165
.52.5% 19RM 259 257 254 252 249 246 244 241 238 236 233 231 228 255 223 220 217 215 212 210 207 204 202 199 196 194 191 189 186 183 181 178 175 173 170 168 165 162 160 157
50% 20RM 247 245 242 240 237 235 232 230 227 225 222 220 217 215 212 210 207 205 202 200 197 195 192 190 187 185 182 180 177 175 172 170 167 165 162 160 157 155 152 150
350 346 342 338 334 330 325 321 317 313 309 305 301 297 292 288 284 280 276 272 268 264 259 255 251 247
100% 1RM 895 890 885 880 875 870 865 860 855 850 845 840 835 830 825 820 815 810 805 800 795 790 785 780 775 770 765 760 755 750 745 740 735 730 725 720 715 710 705 700
95% 2RM 850 845 840 836 831 826 821 817 812 807 802 798 793 788 783 779 774 769 764 760 755 750 745 741 736 731 726 722 717 712 707 703 698 693 688 684 679 674 669 665
.92.5% 3RM 827 823 818 814 809 804 800 795 790 786 781 777 772 767 763 758 753 749 744 740 735 730 726 721 716 712 707 703 698 693 689 684 679 675 670 666 661 656 652 647
90% 4RM 805 801 796 792 787 783 778 774 769 765 760 756 751 747 742 738 733 729 724 720 715 711 706 702 697 693 688 684 679 675 670 666 661 657 652 648 643 639 634 630
.87.5% 5RM 783 778 774 770 765 761 756 752 748 743 739 735 730 726 721 717 713 708 704 700 695 691 686 682 678 673 669 665 660 656 651 647 643 638 634 630 625 621 616 612
85% 6RM 760 756 752 748 743 739 735 731 726 722 718 714 709 705 701 697 692 688 684 680 675 671 667 663 658 654 650 646 641 637 633 629 624 620 616 612 607 603 599 595
.82.5% 7RM 738 734 730 726 721 717 713 709 705 701 697 693 688 684 680 676 672 668 664 660 655 651 647 643 639 635 631 627 622 618 614 610 606 602 598 594 589 585 581 577
80% 8RM 716 712 708 704 700 696 692 688 684 680 676 672 668 664 660 656 652 648 644 640 636 632 628 624 620 616 612 608 604 600 596 592 588 584 580 576 572 568 564 560
.77.5% 9RM 693 689 685 682 678 674 670 666 662 658 654 651 647 643 639 635 631 627 623 620 616 612 608 604 600 596 592 589 585 581 577 573 569 565 561 558 554 550 546 542
75% 10RM 671 667 663 660 656 652 648 645 641 637 633 630 626 622 618 615 611 607 603 600 596 592 588 585 581 577 573 570 566 562 558 555 551 547 543 540 536 532 528 525
.72.5% 11RM 648 645 641 638 634 630 627 623 619 616 612 609 605 601 598 594 590 587 583 580 576 572 569 565 561 558 554 551 547 543 540 536 532 529 525 522 518 514 511 507
70% 12RM 626 623 619 616 612 609 605 602 598 595 591 588 584 581 577 574 570 567 563 560 556 553 549 546 542 539 535 532 528 525 521 518 514 511 507 504 500 497 493 490
.67.5% 13RM 604 600 597 594 590 587 583 580 577 573 570 567 563 560 556 553 550 546 543 540 536 533 529 526 523 519 516 513 509 506 502 499 496 492 489 486 482 479 475 472
65% 14RM 581 578 575 572 568 565 562 559 555 552 549 546 542 539 536 533 529 526 523 520 516 513 510 507 503 500 497 494 490 487 484 481 477 474 471 468 464 461 458 455
.62.5% 15RM 559 556 553 550 546 543 540 537 534 531 528 525 521 518 515 512 509 506 503 500 496 493 490 487 484 481 478 475 471 468 465 462 459 456 453 450 446 443 440 437
60% 16RM 537 534 531 528 525 522 519 516 513 510 507 504 501 498 495 492 489 486 483 480 477 474 471 468 465 462 459 456 453 450 447 444 441 438 435 432 429 426 423 420
.57.5% 17RM 514 511 508 506 503 500 497 494 491 488 485 483 480 477 474 471 468 465 462 460 457 454 451 448 445 442 439 437 434 431 428 425 422 419 416 414 411 408 405 402
55% 18RM 492 489 486 484 481 478 475 473 470 467 464 462 459 456 453 451 448 445 442 440 437 434 431 429 426 423 420 418 415 412 409 407 404 401 398 396 393 390 387 385
.52.5% 19RM 469 467 464 462 459 456 454 451 448 446 443 441 438 435 433 430 427 425 422 420 417 414 412 409 406 404 401 399 396 393 391 388 385 383 380 378 375 372 370 367
50% 20RM 447 445 442 440 437 435 432 430 427 425 422 420 417 415 412 410 407 405 402 400 397 395 392 390 387 385 382 380 377 375 372 370 367 365 362 360 357 355 352 350
Tuesday/Thursday Warm Up
1 Warm Up High knee walk & grab Heel up & grab Knee hug & skip High knee run Lung walk Backwards lung walk Backwards round walk Squat shuffle each way High knee run Backwards high knee run High knee crossovers each way Butt kicks 2 Glute Ham Routine 1.Back Raise 10 2.Glute Ham Raise 10 3.Sit Ups 10 4.Sit Up Twist 3 Tumbling 1.Forward Roll-3 2.Backward Roll-3 3.Diving Roll-3 4.Backward Roll to Extension-3 5.Roll to Crab Crawl-10 yards 6.Roll to Bear Crawl-10 yards 7.Cartwheel Roll Cartwheel 8.Duck walk -10 yards 4 Low Hurdles 1.Walk overs 2.Right Leg Lead 3.Left Leg Lead 4.Bent Knee Scissors Kick 5 High Hurdles 1.Squat Under Step over 2.Straight & Bent Knee Kicks 10 yards 10 yards 10 yards 10 yards 10 yards 10 yards 10 yards 10 yards 20 yards 20 yards 20 yards 20 yards 6 Cat Drill All Four 1.Seat Roll 2.Belly Down 3.Seat Roll 4.Belly Roll 5.Forward Roll 6.Jumps 7.Belly Downs 8.Sprint 10 yards 7 On Feet 1.Shuffle 2.Belly Down 3.Shuffle 4.Belly Down 5.Forward Roll 6.Belly Down 7.Back Pedal 8.Belly Down 9.Jump 10.Belly Down 11.Sprint 10 yards 8 On All Fours 1.Shuffle 2.Belly Down 3.Shuffle 4.Belly Down 5.Bear Crawl 6.Belly Down 7.Jump 8.Belly Down 9.Sprint 10 yards 9 Bag Drills 1.Run Over 2.Hop Over 3.One Leg Run Over 4.Shuffle Over 5.Sprint & Back Pedal
Week 1
Cals 5 Jumping Jacks/5 Squats/5+5Lungs/5 Squat Thrust/5 Pushups/5+5Leg Lifts Barbell Warm-ups (Use 155 lbs.) 5 Dead Lifts/5 Power Shrugs/5 Power Cleans/5 Hang Cleans/5 Push Press/5 Front Squats
Monday 23-May Workout Lift Reps Weight Front Squat 4x5 50% Power Clean 5,4,3,3 70% Bench Press 10,8,6,4 65% Bent Rows 3x10 135 lbs. (Plus) Chins / Pushups 5x5 / 20 Box Jumps 2x10 Side Dumbbell Raise3x10 Use 10 -20 lbs. Weighted Sit-ups 4x20 Use 35 lbs. Plates Barbell Curls 3x10 Run 6x60 Yard Build ups Post Flex Wednesday25-May Workout Lift Box Step Ups Hang Snatch or Split Jerks Incline Bench Push Press RDL's Dumbbell Curls Glute Ham Raise Lunges Abb Circuit Run Post Flex
Tuesday 24-May Run Refer to Warm-up page Square Drill-2 sets M-Drill-2 set Pro Agility-2 sets 3 Cone-2 sets Nebraska-2 sets Gassers- 1 set Stretch
Reps Weight 4x5+5 135 lbs. (Plus) 4x5+5 135 lbs. (Plus) 10,8,6,4 135 lbs. (Plus) 4x5 135 lbs. (Plus) 4x5 155 lbs. (Plus) 3x10 30 lbs. (Plus) 3x10 4x5+5 135 lbs. (Plus) 3x20 Lateral Leg Raises/Torso Twist/Crunches 6x60 Build ups Thursday 26-May Run Refer to Warm-up page Friday 27-May Workout Bleachers-12 sets Lift Reps Weight Tire Flips 10 Back Squat 5,4,3,3 65% Sled Push -100 yards Hang Clean 4x5 60% Gassers- 1 set Close Grip Bench 10,8,6,4 70% Stretch Barbell Press 4x5 135 lbs. (Plus) Chins 4x10 Dips 4x10 Bent Rows 3x6 135 lbs. (Plus) Plate Raise 3x10 35 lbs. (Plus) Vertical Jumps 2x10 Run 6x60 Build ups Post Flex
Week 2
Cals 5 Jumping Jacks/5 Squats/5+5Lungs/5 Squat Thrust/5 Pushups/5+5Leg Lifts Barbell Warm-ups (Use 155 lbs.) 5 Dead Lifts/5 Power Shrugs/5 Power Cleans/5 Hang Cleans/5 Push Press/5 Front Squats
Monday 30-May Workout Lift Reps Weight Front Squat 4x5 55% Power Clean 5,4,3,3 75% Bench Press 10,8,6,4 65% Bent Rows 3x10 135 lbs. (Plus) Chins / Pushups 3x8 / 20 Box Jumps 2x10 Side Dumbbell Raise3x10 Use 10 -20 lbs. Weighted Sit-ups 4x20 Use 35 lbs. Plates Barbell Curls 3x10 10 lbs. + 10 lbs. Plates Run 6x60 Yard Build ups Post Flex Wednesday 1-Jun Lift Box Step Ups Split Jerks Incline Bench Push Press RDL's Dumbbell Curls Glute Ham Raise Lunges Abb Circuit Run Post Flex Friday 3-Jun Lift Back Squat Hang Clean Close Grip Bench Barbell Press Chins Dips Bent Rows Plate Raise Vertical Jumps Run Post Flex Workout
Tuesday 31-May Run Refer to Warm-up page Square Drill-2 sets M-Drill-2 set Pro Agility-2 sets 3 Cone-2 sets Nebraska-2 sets Gassers- 1 set Stretch
Reps Weight 4x5+5 135 lbs. (Plus) 4x5 135 lbs. (Plus) 10,8,6,4 135 lbs. (Plus) 4x5 135 lbs. (Plus) 4x5 155 lbs. (Plus) 3x10 30 lbs. (Plus) 3x10 4x5+5 135 lbs. (Plus) 3x20 Lateral Leg Raises/Torso Twist/Crunches 6x60 Build ups Thursday 2-Jun Run Refer to Warm-up page Workout Bleachers-12 sets Reps Weight Tire Flips 10 5,4,3,3 70% Sled Push -100 yards 4x5 60% Gassers- 1 set 10,8,6,4 75% Stretch 4x5 135 lbs. (Plus) 4x10 4x10 3x6 135 lbs. (Plus) 3x10 35 lbs. (Plus) 2x10 6x60 Build ups
Week 3
Cals 5 Jumping Jacks/5 Squats/5+5Lungs/5 Squat Thrust/5 Pushups/5+5Leg Lifts Barbell Warm-ups (Use 155 lbs.) 5 Dead Lifts/5 Power Shrugs/5 Power Cleans/5 Hang Cleans/5 Push Press/5 Front Squats
Monday 6-Jun Workout Lift Reps Weight Front Squat 4x5 60% Power Clean 5,4,3,3 70% Bench Press 10,8,6,4 65% Bent Rows 3x10 135 lbs. (Plus) Chins / Pushups 3x8 / 20 Box Jumps 2x10 Side Dumbbell Raise3x10 Use 10 -20 lbs. Weighted Sit-ups 4x20 Use 35 lbs. Plates Barbell Curls 3x10 10 lbs. + 10 lbs. Plates Run 8x60 Yard Build ups Post Flex Wednesday 8-Jun Workout Lift Box Step Ups Split Jerks or Hang Clean Incline Bench Push Press RDL's Dumbbell Curls Glute Ham Raise Lunges Abb Circuit Run Post Flex
Tuesday 7-Jun Run Refer to Warm-up page Square Drill-2 sets M-Drill-2 set Pro Agility-2 sets 3 Cone-2 sets Nebraska-2 sets Gassers- 1 set Stretch
Reps Weight 4x5+5 135 lbs. (Plus) 4x5 135 lbs. (Plus) 10,8,6,4 135 lbs. (Plus) 4x5 135 lbs. (Plus) 4x5 155 lbs. (Plus) 3x10 30 lbs. (Plus) 3x10 4x5+5 135 lbs. (Plus) 4x20 Lateral Leg Raises/Torso Twist/Crunches 8x60 Build ups Thursday 9-Jun Run Refer to Warm-up page Friday 10-Jun Workout Bleachers-12 sets Lift Reps Weight Tire Flips 10 Back Squat 10,8,6,4 70% Sled Push -100 yards Hang Clean 4x5 65% Gassers- 1 set Close Grip Bench 10,8,6,4 70% Stretch Barbell Press 4x5 135 lbs. (Plus) Chins 4x10 Dips 4x10 Bent Rows 3x6 135 lbs. (Plus) Plate Raise 3x10 35 lbs. (Plus) Vertical Jumps 2x10 Run 8x60 Build ups Post Flex
Week 4
Cals 5 Jumping Jacks/5 Squats/5+5Lungs/5 Squat Thrust/5 Pushups/5+5Leg Lifts Barbell Warm-ups (Use 155 lbs.) 5 Dead Lifts/5 Power Shrugs/5 Power Cleans/5 Hang Cleans/5 Push Press/5 Front Squats
Monday 13-Jun Workout Lift Reps Weight Front Squat 4x5 60% Power Clean 5,4,3,3 80% Bench Press 10,8,6,4 65% Bent Rows 4x6 155 lbs. (Plus) Chins / Pushups 3x8 / 20 Box Jumps 2x10 Side Dumbbell Raise3x10 Use 10 - 20 lbs. Weighted Sit-ups 4x20 Use 35 lbs. Plates Barbell Curls 4x10 10 lbs. + 10 lbs. Plates Run 8x60 Yard Build ups Post Flex Wednesday 15-Jun Workout Lift Box Step Ups Split Jerks or Hang Clean Incline Bench Push Press RDL's Dumbbell Curls Glute Ham Raise Lunges Abb Circuit Run Post Flex
Tuesday 14-Jun Run Refer to Warm-up page Square Drill-2 sets M-Drill-2 set Pro Agility-2 sets 3 Cone-2 sets Nebraska-2 sets Gassers- 1 set Stretch
Reps Weight 4x5+5 135 lbs. (Plus) 4x5 155 lbs. (Plus) 10,8,6,4 155 lbs. (Plus) 4x5 155 lbs. (Plus) 4x5 155 lbs. (Plus) 3x10 35 lbs. (Plus) 3x10 4x5+5 135 lbs. (Plus) 4x20 Lateral Leg Raises/Torso Twist/Crunches 8x60 Build ups Thursday 16-Jun Run Refer to Warm-up page Friday 17-Jun Workout Bleachers-12 sets Lift Reps Weight Tire Flips 10 Back Squat 10,8,6,4 80% Sled Push -100 yards Hang Clean 4x5 65% Gassers- 1 set Close Grip Bench 10,8,6,4 80% Stretch Barbell Press 4x5 135 lbs. (Plus) Chins 4x10 Dips 4x10 Bent Rows 3x6 135 lbs. (Plus) Plate Raise 3x10 35 lbs. (Plus) Vertical Jumps 2x10 Run 8x60 Build ups Post Flex
Week 5
Cals 5 Jumping Jacks/5 Squats/5+5Lungs/5 Squat Thrust/5 Pushups/5+5Leg Lifts Barbell Warm-ups (Use 155 lbs.) 5 Dead Lifts/5 Power Shrugs/5 Power Cleans/5 Hang Cleans/5 Push Press/5 Front Squats
Monday 20-Jun Workout Lift Reps Weight Front Squat 4x5 65% Power Clean 5,4,3,3 75% Bench Press 10,8,6,4 70% Bent Rows 4x5 155 lbs. (Plus) Chins / Pushups 4x10 / 20 Box Jumps 2x10 Side Dumbbell Raise3x10 Use 10 - 20 lbs. Weighted Sit-ups 4x20 Use 35 lbs. Plates Barbell Curls 3x10 10 lbs. + 10 lbs. Plates Run 8x60 Yard Build ups Post Flex Wednesday 22-Jun Workout Lift Box Step Ups Split Jerks or Hang Clean Incline Bench Push Press RDL's Dumbbell Curls Glute Ham Raise Lunges Abb Circuit Run Post Flex
Tuesday 21-Jun Run Refer to Warm-up page Square Drill-2 sets M-Drill-2 set Pro Agility-2 sets 3 Cone-2 sets Nebraska-2 sets Gassers- 1 set Stretch
Reps Weight 3x5+5 135 lbs. (Plus) 4x5 155 lbs. (Plus) 10,8,6,4 155 lbs. (Plus) 4x5 155 lbs. (Plus) 4x5 155 lbs. (Plus) 3x10 35 lbs. (Plus) 3x10 3x5+5 135 lbs. (Plus) 4x20 Lateral Leg Raises/Torso Twist/Crunches 8x60 Build ups Thursday 23-Jun Run Refer to Warm-up page Friday 24-Jun Workout Bleachers-12 sets Lift Reps Weight Tire Flips 10 Back Squat 4x5 70% Sled Push -100 yards Hang Clean 4x5 65% Gassers- 1 set Close Grip Bench 10,8,6,4 75% Stretch Barbell Press 4x5 155 lbs. (Plus) Chins 4x10 Dips 4x10 Bent Rows 4x6 135 lbs. (Plus) Plate Raise 3x10 35 lbs. (Plus) Vertical Jumps 2x10 Run 8x60 Build ups Post Flex
Week 6
Cals 5 Jumping Jacks/5 Squats/5+5Lungs/5 Squat Thrust/5 Pushups/5+5Leg Lifts Barbell Warm-ups (Use 155 lbs.) 5 Dead Lifts/5 Power Shrugs/5 Power Cleans/5 Hang Cleans/5 Push Press/5 Front Squats
Monday 27-Jun Workout Lift Reps Weight Front Squat 4x5 70% Power Clean 5,4,3,3 80% Bench Press 10,8,6,4 70% Bent Rows 3x10 135 lbs. (Plus) Chins / Pushups 5x5 / 20 Box Jumps 2x10 Side Dumbbell Raise3x10 Use 10 - 20 lbs. Weighted Sit-ups 4x20 Use 35 lbs. Plates Barbell Curls 3x10 10 lbs. + 10 lbs. Plates Run 8x60 Yard Build ups Post Flex Wednesday 29-Jun Workout Lift Box Step Ups Split Jerks or Hang Clean Incline Bench Push Press RDL's Dumbbell Curls Glute Ham Raise Lunges Abb Circuit Run Post Flex Friday 1-Jul Lift Back Squat Hang Clean Close Grip Bench Barbell Press Chins Dips Bent Rows Plate Raise Vertical Jumps Run Post Flex
Tuesday 28-Jun Run Refer to Warm-up page Square Drill-2 sets M-Drill-2 set Pro Agility-2 sets 3 Cone-2 sets Nebraska-2 sets Gassers- 1 set Stretch
Reps Weight 4x5+5 135 lbs. (Plus) 4x5 135 lbs. (Plus) 10,8,6,4 135 lbs. (Plus) 4x5 135 lbs. (Plus) 4x5 135 lbs. (Plus) 3x10 30 lbs. (Plus) 3x10 4x5+5 135 lbs. (Plus) 4x20 Lateral Leg Raises/Torso Twist/Crunches 8x60 Build ups Thursday 30-Jun Run Refer to Warm-up page Workout Bleachers-12 sets Reps Weight Tire Flips 10 10,8,6,4 80% Sled Push -100 yards 4x5 65% Gassers- 1 set 10,8,6,4 80% Stretch 4x5 155 lbs. (Plus) 4x10 4x10 3x10 155 lbs. (Plus) 3x10 35 lbs. (Plus) 2x10 8x60 Build ups
Week 7
Cals 5 Jumping Jacks/5 Squats/5+5Lungs/5 Squat Thrust/5 Pushups/5+5Leg Lifts Barbell Warm-ups (Use 155 lbs.) 5 Dead Lifts/5 Power Shrugs/5 Power Cleans/5 Hang Cleans/5 Push Press/5 Front Squats
Monday 4-Jul Workout Lift Reps Weight Front Squat 4x5 65% Power Clean 2x3, 3x2 75% Bench Press 8,6,4,2 70% Bent Rows 3x8 155 lbs. (Plus) Chins / Pushups 5x5 / 10 Box Jumps 2x10 Side Dumbbell Raise3x10 Use 10 - 20 lbs. Weighted Sit-ups 4x20 Use 35 lbs. Plates Barbell Curls 3x10 10 lbs. + 10 lbs. Plates Run 8x60 Yard Build ups Post Flex Wednesday 6-Jul Workout Lift Box Step Ups Split Jerks or Hang Clean Incline Bench Push Press RDL's Dumbbell Curls Glute Ham Raise Lunges Abb Circuit Run Post Flex Friday 8-Jul Lift Back Squat Hang Clean Close Grip Bench Barbell Press Chins Dips Bent Rows Plate Raise Vertical Jumps Run Post Flex
Tuesday 5-Jul Run Refer to Warm-up page Square Drill-2 sets M-Drill-2 set Pro Agility-2 sets 3 Cone-2 sets Nebraska-2 sets Sprint 10x10, 8x20, 6x40, 1x100 Stretch
Reps Weight 4x5+5 155 lbs. (Plus) 4x5 135 lbs. (Plus) 8,6,4,2 155 lbs. (Plus) 4x5 155 lbs. (Plus) 4x5 155 lbs. (Plus) 3x10 30 lbs. (Plus) 3x10 4x5+5 135 lbs. (Plus) 4x20 Lateral Leg Raises/Torso Twist/Crunches 8x60 Build ups Thursday 7-Jul Run Refer to Warm-up page Workout Bleachers-12 sets Reps Weight Tire Flips 10 8,6,4,2,2 75% Sled Push -100 yards 5,4,3,3 70% Sprint 5x80, 5x60, 5x40 8,6,4,2,2 75% Stretch 5,4,3,3 155 lbs. (Plus) 4x10 4x10 3x10 155 lbs. (Plus) 3x10 35 lbs. (Plus) 2x10 8x60 Build ups
Week 8
Cals 5 Jumping Jacks/5 Squats/5+5Lungs/5 Squat Thrust/5 Pushups/5+5Leg Lifts Barbell Warm-ups (Use 155 lbs.) 5 Dead Lifts/5 Power Shrugs/5 Power Cleans/5 Hang Cleans/5 Push Press/5 Front Squats
Monday 11-Jul Workout Lift Reps Weight Front Squat 4x5 70% Power Clean 3,3,2,2,2 85% Bench Press 8,6,4,2 70% Bent Rows 3x8 155 lbs. (Plus) Chins / Pushups 5x5 / 10 Box Jumps 2x10 Side Dumbbell Raise3x10 Use 10 - 20 lbs. Weighted Sit-ups 4x20 Use 35 lbs. Plates Barbell Curls 3x10 10 lbs. + 10 lbs. Plates Run 8x60 Yard Build ups Post Flex Wednesday 13-Jul Workout Lift Box Step Ups Split Jerks or Hang Clean Incline Bench Push Press RDL's Dumbbell Curls Glute Ham Raise Lunges Abb Circuit Run Post Flex Friday 15-Jul Lift Back Squat Hang Clean Close Grip Bench Barbell Press Chins Dips Bent Rows Plate Raise Vertical Jumps Run Post Flex
Tuesday 12-Jul Run Refer to Warm-up page Square Drill-2 sets M-Drill-2 set Pro Agility-2 sets 3 Cone-2 sets Nebraska-2 sets Sprint 10x10/ 8x20/ 6x40/ 1x100 Stretch
Reps Weight 4x5+5 155 lbs. (Plus) 4x5 135 lbs. (Plus) 8,6,4,2 155 lbs. (Plus) 4x5 155 lbs. (Plus) 4x5 155 lbs. (Plus) 3x10 30 lbs. (Plus) 3x10 4x5+5 135 lbs. (Plus) 4x20 Lateral Leg Raises/Torso Twist/Crunches 8x60 Build ups Thursday 14-Jul Run Refer to Warm-up page Workout Bleachers-12 sets Reps Weight Tire Flips 10 8,6,4,2,2 85% Sled Push -100 yards 5,4,3,3 70% Sprint 5x80/ 5x60/ 5x40 8,6,4,2,2 85% Stretch 5,4,3,3 155 lbs. (Plus) 4x10 4x10 3x10 155 lbs. (Plus) 3x10 35 lbs. (Plus) 2x10 8x60 Build ups
Week 9
Cals 5 Jumping Jacks/5 Squats/5+5Lungs/5 Squat Thrust/5 Pushups/5+5Leg Lifts Barbell Warm-ups (Use 155 lbs.) 5 Dead Lifts/5 Power Shrugs/5 Power Cleans/5 Hang Cleans/5 Push Press/5 Front Squats
Monday 18-Jul Workout Lift Reps Weight Front Squat 5,4,3,3 70% Power Clean 3,3,2,2,2 80% Bench Press 8,6,4,2 70% Bent Rows 4x4 155 lbs. (Plus) Chins / Pushups 4x10 / 20 Box Jumps 2x10 Side Dumbbell Raise3x10 Use 10 - 20 lbs. Weighted Sit-ups 4x20 Use 35 lbs. Plates Barbell Curls 3x10 10 lbs. + 10 lbs. Plates Run 8x60 Yard Build ups Post Flex Wednesday 20-Jul Workout Lift Box Step Ups Split Jerks or Hang Clean Incline Bench Push Press RDL's Dumbbell Curls Glute Ham Raise Lunges Abb Circuit Run Post Flex Friday 22-Jul Lift Back Squat Hang Clean Close Grip Bench Barbell Press Chins Dips Bent Rows Plate Raise Vertical Jumps Run Post Flex Workout Reps Weight 8,6,4,2,2 80% 5,4,3,3 70% 8,6,4,2,2 80% 5,4,3,3 155 lbs. (Plus) 4x10 4x10 3x10 155 lbs. (Plus) 3x10 35 lbs. (Plus) 2x10 8x60 Build ups
Reps Weight 4x5+5 155 lbs. (Plus) 4x5 135 lbs. (Plus) 8,6,4,2 155 lbs. (Plus) 4x5 155 lbs. (Plus) 4x5 155 lbs. (Plus) 3x10 30 lbs. (Plus) 3x10 3x5+5 135 lbs. (Plus) 4x20 Lateral Leg Raises/Torso Twist/Crunches 8x60 Build ups
Tuesday 19-Jul Run Refer to Warm-up page Square Drill-2 sets M-Drill-2 set Pro Agility-2 sets 3 Cone-2 sets Nebraska-2 sets Sprint 10x40 rest 5 min, Sprint 10x40 Stretch
Thursday 21-Jul Run Refer to Warm-up page Bleachers-12 sets Tire Flips 10 Sled Push -100 yards Sprint 12x110 Yards Stretch
Week 10
Cals 5 Jumping Jacks/5 Squats/5+5Lungs/5 Squat Thrust/5 Pushups/5+5Leg Lifts Barbell Warm-ups (Use 155 lbs.) 5 Dead Lifts/5 Power Shrugs/5 Power Cleans/5 Hang Cleans/5 Push Press/5 Front Squats
Monday 25-Jul Workout Lift Reps Weight Front Squat 4x5 70% Power Clean 3,3,2,2,2 90% Bench Press 8,6,4,2 70% Bent Rows 3x8 155 lbs. (Plus) Chins / Pushups 4x10 / 20 Box Jumps 2x10 Side Dumbbell Raise3x10 Use 10 - 20 lbs. Weighted Sit-ups 4x20 Use 35 lbs. Plates Barbell Curls 3x10 10 lbs. + 10 lbs. Plates Run 8x60 Yard Build ups Post Flex Wednesday 27-Jul Workout Lift Box Step Ups Split Jerks or Hang Clean Incline Bench Push Press RDL's Dumbbell Curls Glute Ham Raise Lunges Abb Circuit Run Post Flex Friday 29-Jul Lift Back Squat Hang Clean Close Grip Bench Barbell Press Chins Dips Bent Rows Plate Raise Vertical Jumps Run Post Flex
Tuesday 26-Jul Run Refer to Warm-up page Square Drill-2 sets M-Drill-2 set Pro Agility-2 sets 3 Cone-2 sets Nebraska-2 sets Sprint 10x40 rest 5 min, Sprint 10x40 Stretch
Reps Weight 4x5+5 155 lbs. (Plus) 4x5 135 lbs. (Plus) 8,6,4,2 155 lbs. (Plus) 4x5 155 lbs. (Plus) 4x5 155 lbs. (Plus) 3x10 30 lbs. (Plus) 3x10 3x5+5 135 lbs. (Plus) 4x20 Lateral Leg Raises/Torso Twist/Crunches 8x60 Build ups Thursday 28-Jul Run Refer to Warm-up page Workout Bleachers-12 sets Reps Weight Tire Flips 10 8,6,4,2,2 90% Sled Push -100 yards 5,4,3,3 70% Sprint 14x110 Yards 8,6,4,2, 90% Stretch 5,4,3,3 155 lbs. (Plus) 4x10 4x10 3x10 155 lbs. (Plus) 3x10 35 lbs. (Plus) 2x10 8x60 Build ups
Week 11
Cals 5 Jumping Jacks/5 Squats/5+5Lungs/5 Squat Thrust/5 Pushups/5+5Leg Lifts Barbell Warm-ups (Use 155 lbs.) 5 Dead Lifts/5 Power Shrugs/5 Power Cleans/5 Hang Cleans/5 Push Press/5 Front Squats
Monday 1-Aug Workout Lift Reps Weight Front Squat 4x5 60% Power Clean 3,3,2,2,2 80% Bench Press 8,6,4,2 70% Bent Rows 3x4 155 lbs. (Plus) Chins / Pushups 4x10 / 20 Box Jumps 2x10 Side Dumbbell Raise4x10 Use 10 - 20 lbs. Weighted Sit-ups 4x20 Use 35 lbs. Plates Barbell Curls 3x10 10 lbs. + 10 lbs. Plates Run 8x60 Yard Build ups Post Flex Wednesday 3-Aug Workout Lift Box Step Ups Split Jerks or Hang Clean Incline Bench Push Press RDL's Dumbbell Curls Glute Ham Raise Lunges Abb Circuit Run Post Flex Friday 5-Aug Lift Back Squat Hang Clean Close Grip Bench Barbell Press Chins Dips Bent Rows Plate Raise Vertical Jumps Run Post Flex
Tuesday 2-Aug Run Refer to Warm-up page Square Drill-2 sets M-Drill-2 set Pro Agility-2 sets 3 Cone-2 sets Nebraska-2 sets Sprint 10x40 rest 5 min, Sprint 10x40 Stretch
Reps Weight 4x5+5 155 lbs. (Plus) 4x5 155 lbs. (Plus) 8,6,4,2 80% 4x5 155 lbs. (Plus) 4x5 155 lbs. (Plus) 3x10 30 lbs. (Plus) 3x10 3x5+5 135 lbs. (Plus) 4x20 Lateral Leg Raises/Torso Twist/Crunches 8x60 Build ups Thursday 4-Aug Run Refer to Warm-up page Workout Bleachers-12 sets Reps Weight Tire Flips 10 8,6,4,2,2 80% Sled Push -100 yards 4x5 70% Sprint 16x110 Yards 8,6,4,2,2 80% Stretch 5,4,3,3 155 lbs. (Plus) 4x10 4x10 3x10 155 lbs. (Plus) 3x10 35 lbs. (Plus) 2x10 8x60 Build ups