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Dear 2008 Viking Football Players;
This is a TEAM! The fundamental nature of TEAM is giving all you can for the benefit of the TEAM, without
expecting self-glory. What you can expect of your teammates is that they give all they can for the benefit of the
TEAM. If each of us can give one more ounce of effort he should give it, one more ounce of strength he should
give it, one more ounce of attitude he should give it! Give whatever you have to offer and give it with a willing
heart and I promise that it will be returned to you three-fold.
Everyones contribution is important to success. If winning means anything to you, then you must realize that you
need everyone on this TEAM to help you, and everyone on this TEAM needs you to help them. We dont all
possess the same gifts but if each of us will give what gifts we have for the good of the TEAM we will improve
our chances of winning.
This summer I ask that you engage these workouts with your mind and spirit, as well as with your body. As you
tie the laces of your shoes, or slip on that t-shirt, or as you step in to do a squat, or a clean or a dead-lift or as you
line up to do an agility drill or another 110 workout, take a moment to consider the teammates you will have at
your side as we to go battle against our opponents this coming fall. Think about the gifts that you willingly
contribute toward our teams success. And think also about the gifts that each one of your teammates has that
they willingly contribute. And then, go to work and give the effort for them that you would like them to give for
you.
May God bless you as you have a fun and productive 3
rd
quarter!
GO VIKINGS!!!
Coach Pethtel
2008 SUMMER GOALS
1. For each member of the Vikings to become a more POWERFUL and
EXPLOSIVE football player focusing on lower body and core development.
2. For the Vikings to be in the best possible PHYSICAL CONDITION as 2008 fall
camp begins.
3. For the Vikings to become ONE.
Two people are better off than one, for they can help each other succeed.10 If one
person falls, the other can reach out and help. But someone who falls alone is in
real trouble. 11 Likewise, two people lying close together can keep each other
warm. But how can one be warm alone? 12 A person standing alone can be
attacked and defeated, but two can stand back-to-back and conquer. Three are
even better, for a triple-braided cord is not easily broken.
- Ecclesiastes 4:9-12
Goals of Viking Strength
The expectations for all returning players have been
clearly laid out for the 2007 season. If we are to become
a CHAMPIONSHIP caliber football team, we must all
strive to earn recognition as IRON VIKINGS.
To become an IRON VIKING you must meet the
following criteria;
1. Bring your COMPLETED Summer Manual with
you to fall camp.
2. Run ALL 16 - 110s at your assigned times, or
better.
3. Achieve EACH of your established lifting goals.
Those who accomplish these tasks will be deemed
as IRON VIKINGS, which carries with it some
distinct rewards.
Are you willing to work hard enough to become an
IRON VIKING?
IRON VIKING
Your Viking Strength Summer Manual is divided into 5 separate sections
YOU MUST BRING YOUR COMPLETED MANUAL WITH YOU TO CAMP TO
GET CREDIT FOR ATTENDING SUMMER WORKOUTS!
Section I.
Calendar This calendar should be used as a guide for your summer workouts. It provides a
timetable of sorts for which lifting and running workouts should be executed on what specific
days.
Section II.
Dynamic Warm Up & Stretch Routine Performing the dynamic warm ups regularly
before and stretching after workouts are key to becoming a faster, stronger and better
conditioned football player. This will also aid in injury prevention. Alternating dynamic
warm ups should be done prior to ALL lifts and runs. There are two different dynamic warm
ups you can choose from that should take no longer than 3 to 4 minutes to complete. A 3-5
minute stretch routine is included to be performed on assigned days and as much as possible.
Section III.
Running Make sure you follow the assigned dynamic warm up routine prior to running.
Every player will be tested in the beginning of fall camp in a series of 110 yard sprints. You
will be required to run 16 - 110s and make ALL of them under your assigned times (time
goals are in this section). The summer running program will be broken up into 2 four week
segments. You will begin running 2 days per week in segment 1 eventually working up to 3
days per week in segment 2. The running progression will train you to build up your
endurance throughout the summer preparing you to come into camp in top physical condition.
In addition to the conditioning training you will execute our Viking speed and agility
program on alternate days training you to become a faster and more explosive athlete.
Section IV.
Lifting - Make sure you follow the assigned dynamic warm up routine prior to lifting. Our
returning players that went through Phase I of Viking Strength this spring saw immediate
strength gains and significantly increased their one rep max lifts as well as experiencing more
explosion from their body on the football field. Simply stated, if you follow this program as
outlined, you WILL get bigger and you WILL get stronger. Your lifts will take place 3 times
per week. Each player will be tested in fall camp for a one rep max bench press, a three rep
squat max , a three rep dead lift as well as the number of manual pull ups they can achieve.
Upperclassmen will test a one rep hang clean. The only way to achieve maximum strength is
to push yourself to the limit during every workout using FORCED REPS. What does this
mean? It means that if your lifting card calls for a bench press set of 8 reps, that eighth and
final rep should be extremely difficult for you to press and your spotter should be helping you
on it. Its called a FORCED REP. Once you are able to press that specific weight, on your
own 8 times, it is time to go heavier. We will predominantly be working Core Olympic lifts
in our efforts to become a stronger football team. Many of the lifts are photographed and if
you come across something you do not understand please contact Coach Davis at
jdavis@northpark.edu or at 773.244.5241
Section V.
Viking Blitz & SOLO lifts The Viking Blitz workouts are designed to focus on one
particular muscle group and are for you to complete as extra workouts. SOLO lifts
are extra lifts you can do on your own for auxiliary muscle groups.
Beginning Viking Strength 5 Sections
Coaches Contact Information
Coach Pethtel
Head Football Coach
Office: 773.244.5681
Cell: 773.706.0337
spethtel@northpark.edu
Coach Davis
Associate Head Coach/Offensive Coordinator
Strength Coach/QB Coach
Office: 773.244.5241
Cell: 810.599.4272
jdavis@northpark.edu
Coach Blake
Defensive Coordinator/Recruiting Coordinator
DB Coach
Office: 773.244.5684
Cell: 773.370.4240
jblake@northpark.edu
Football Support Contact Information
Elizabeth Snezek Steve Hardman
Director of Academic Services Athletic Admissions Counselor
Scheduling/transfer courses Office: 773.244.5593
Office: 773.244.5664 shardman@northpark.edu
esnezek@northpark.edu
Shari Clemons Rob Berki
Director of Admissions Transfer Student
Office: 773.244.5503 Admissions Counselor
sclemons@northpark.edu Office: 773.244.5516
rberki-01@northpark.edu
Katie Lowitzki Lucy Shaker
Director of Residence Life and Housing Director of Financial Aid
Office: 773.244.6208 Office: 773.244.5526
klowitzki@northpark.edu lshaker@northpark.edu
Manesha Stiff
Academic Services Counselor
Scheduling/transfer courses
Office: 773.244.5741
mstiff@northpark.edu
Beginning Viking Strength Coachs Contact Info
Coach Blackmon
Academic Coordinator
DL Coach
Office: 773.244.6283
Cell: 773.418.3842
hblackmon@northpark.edu
Coach Watts
WR Coach
Cell: 312.909.5435
bwatts22@aol.com
Coach Mutschler
LB Coach
Cell: 630.302.8603
pmutschler@northpark.edu
Justin Sjovall
Head Athletic Trainer
773.244.5682
jsjovall@northpark.edu
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The objective of a dynamic warm-up drill is to keep the participant in constant motion while putting
muscles and joints through a preparatory range of motion prior to participating in a physical activity.
NPU Players Performing Dynamic Warm UP
Alternate between the following dynamic warm ups and feel free to mix and match as you see fit. Make
sure to use the dynamic warm ups before ALL running and lifting workouts. They should take you no
longer than 3-4 minutes.
Dynamic Warm Up #1
Ladder circuit (2 in, 1 out x4, high knees x4, carioca knee drive x4)
*each time through the ladder is x1

Deep Lateral Lunge x4 Underdogs x20
*10 yards is x1 Partner sets level, back and forth is x1 (warm hips & glutes)
Dynamic Warm Ups

Heel to Hip Hug x4 High Knee Hug x4
*10 yards is x1 *10 yards is x1
Dynamic Warm Up #2

1 minute jump rope High Knee Drive (skips) x4
*10 yards is x1

Quick Feet Carioca x4 Deep Lunge & Twist
*10 yards is x1 *10 yards is x1
Dynamic Warm Ups

2 foot Line Jumps 30 seconds Spidermans x4
*can be performed over any line *10 yards is x1 (warm up hips & glutes)
Caterpillars x4
*10 yards is x1 (warm up lower back & hamstrings, bring toes to base of hands by walking them up)
Static stretching refers to how far a muscle can be passively stretched around a
joint, e.g. furthest distance you can move when trying to touch your toes.
This type of stretching routine serves to lengthen the resting muscle lengths and so
restore ideal posture to the body. This greatly reduces the chance of injury and
contributes greatly in rehabilitation and sports performance.
Quadriceps
x Standing quadriceps stretch (10 seconds) -- continue to next stretch
x Lying quadriceps stretch (15 second) -- end or continue to next stretch

Hamstrings
x Standing hamstring stretch (10 seconds) -- continue to next stretch
x Seated forward hamstring stretch (15 seconds) -- end or continue to next stretch

Back (lats)
x Wall lats stretch (10 seconds) -- continue to next stretch
x Flat Bb pull over in stretched position (15seconds) -- end or continue to next stretch

Stretch
Back (traps)
x Behind the back shrug in stretched position (10 seconds) end or continue to next stretch
Biceps
x One armed doorway biceps stretch (10 seconds) -- continue to next stretch
x Incline Db curl in stretched position (15 seconds) -- end or continue to next stretch

Chest
x Two armed doorway chest stretch (10 seconds) -- continue to next stretch
x Incline/flat Db fly in stretched position (15 seconds) or continue to next stretch

Triceps
x Overhead triceps stretch (10 seconds) -- continue to next stretch
x Old school triceps stretch (15 seconds) -- end or continue to next stretch
Shoulders (font delt)
x Doorway front deltoid stretch (10 seconds) -- continue to next stretch
x Incline front deltoid stretch (15 seconds) -- end or continue to next stretch
Stretch
RUNNING DESCRIPTIONS
Conditioning
Aerobic Activity Perform any type of aerobic activity that you choose. Any activity
that is steady state in nature is suitable. Acceptable activities could include the
following: jogging, swimming, rollerblading, biking, Stairmaster, or elliptical. Follow
the workout for the designated time. You should achieve a heart rate of 160 beats or
higher throughout the workout. To check your heart rate, place your first and second
finger lightly over your carotid artery, which can be felt on the right or left side of your
neck slightly below your chin. Count the number of beats for 10 seconds and multiply by
6. This gives you the beats per minute. Do not use your thumb; it has its own beat.
350s These are performed on the outside of a football field. Sprint a lap around the
outside of the football field. Adhere to the prescribed rest interval. You should aim at
completing each rep in less than 55 seconds for skill players, 60 seconds for semi-skill
players, and 65 seconds for linemen.
110s These are performed on a football field as well. You will start on the end line
(the line where the goal post is at) and run to the far goal line. You will then rest for 45
seconds and run back to the end of the field you started on. Perform for the prescribed
number of reps. Skill position players (QB, RB, WR, DB) have 17 seconds to make it,
semi-skilled position players (TE, FB, LB) have 19 seconds to make it, and big guys (OL
and DL) have 22 seconds to make it. You WILL be tested in 16 of these come fall camp.
Disneylands These are also performed on a football field. You will start full speed
sprinting with this workout. Start where the goal line meets the side line. From this
point, sprint straight across the field (down the goal line) to the opposite sideline Round
the turn and jog back across the field down the 5-yard line (you will now be near your
starting point but at the 5-yard line). After the jog you will walk back across the field on
the 10-yard line. Repeat the sprint-jog-walk sequence all the way down the field to the
opposite end zone. 100 yards is one rep, repeat for prescribed number of reps.
Interval Training These will be performed on a track. These are all out sprints for a
predetermined distance. The first workout will be 4x400m. Sprint a 400m (one lap
around the track). Once you walk back to your starting point, your rest is completed and
you will begin again. These sprints should be performed as hard as possible.
Viking Running
Sprints
Sprints Sprints are straight ahead movements. The idea behind sprinting is increasing
speed. To become fast you must run fast. You cannot do a sprint at half-speed, you must
perform all sprints full out. The sprints will be in interval training where you have a
work rest ratio. If you run a 40-yard sprint with a 1:5 work/rest ratio and you run it in 5
seconds, then you do not perform the next sprint until 25 seconds has passed. A walk
back recovery may also be used. You should be fully recovered before performing your
next rep.
Agility
Agility Circuit The agility circuits will be performed throughout the summer. This
will be similar to the morning runs that are performed during the school year. The agility
circuits can be found in the agility section with setup descriptions. Agility circuits will be
used to increase agility while acting as a conditioning workout. There are two circuits
you will perform. Each drill is to be performed 4 times in a circuit. Take a short amount
of rest (25 seconds) between reps. Remember to use the movements described. If you
dont have access to cones for the drills you can use almost anything to set up the drills
(shoes, cups, etc.).
Viking Running
T Drill Set up 4 cones as tigramed (in a T setup 10 yards apart). Starting at cone #1, sprint to
cone #2 touching it with your left hand. Shuffle to cone #3 touching it with your left hand.
Shuffle across to cone #4 and touch it with yoru left hand. Shuffle back to cone #2 and backpedal
back through to the finish line (cone #1). Repeat in the opposite direction.
10 YARDS
4 2 3
Shuffle Shuffle
Backpedal Sprint
FINISH START
1
V Drill Set up 3 cones as diagramed (in a V fashion 5 by 10 yards). From the middle starting at
cone #1, sprint to cone #2 and touch with the right hand. Sprint back to cone #1 with a crossover
run. Sprint to cone #3, touch with the left hand and return to the starting position with a
crossover run. Repeat in the opposite direction.
10 YARDS
3 2

Sprint Sprint 5 YARDS
Crossover Run Crossover Run
1

Viking Running Agility 1
Agility Circuit #2
Each drill is to be performed 4 times in a circuit
Speed Cut Speed cuts require the athlete to change direction by planting off of the inside foot.
Space eight cones as in the diagram below. Run or weave through the cones by planting on the
inside foot at the cone. Do not slow down when executing this drill. Emphasize the quick change
of direction by pushing off with the inside foot and stepping over and to the direction of the next
cone with the outside foot.
7-10 Yards
1
-
2
F
e
e
t
Power Cut -Set up eight cones staggered 5 yards across and 5 yards apart. From the starting
position sprint (under control) to the 1
st
cone. Plant the outside foot (pointing straight ahead),
while staying low, and push off to the second cone. Repeat this action through all of the cones.
This is a controlled drill working on body position and cutting mechanics. This is a controlled
drill working on body position and cutting mechanics. You should turn your shoulders and sprint
to the cone, decelerate, plant, push off, and accelerate to the next cone.

5 Yards
5
Y
a
r
d
s
Viking Running - Agility
Pro Shuttle - Three cones are setup in a line spaced 5 yards apart. The participant starts at the
middle cone, facing perpendicular to the line of cones. On the "go" command, the participant
sprints to the cone on their right and touches the cone. They then proceed to change direction, and
sprint through the middle cone to the far cone. Upon touching the far cone, they then reverse
direction and sprint through the middle cone to complete the drill.

Z Agility - Set up 5 cones as diagramed. Start in an athletic stance at cone #1. Sprint to cone #2,
touching the ground with the left hand on the inside of the cone. Accelerate out and sprint to
cone #3, turn as described touching the ground with your left hand and sprint to cone #4. Touch
the base of cone #4 and backpedal through the line. Repeat the drill starting at the opposite end.

5
Y
a
r
d
s
5 Yards

Viking Running - Agility
BB = Barbell
DB = Dumbbell
SS = Super set (lifts performed consecutively with no rest)
HS = Hammer Strength equipment (these are Upright isolateral row, pull down, shoulder press and leg
curl machines. You may substitute as needed based on availability at your gym.)
MB = Medicine Ball
Freeze Squat = squat performed with lighter weight and perfect technique as well as 3 second freeze
position at the parallel portion of the exercise.
X Ball = Large exercise ball
Bosu Ball = Half Ball Balance Exercise ball

Xball Push ups MB jacknives

MB side touches Captains Chair MB uneven pushups

Single Leg Smith Squat Viking Pinch
Viking Lifts Key & Demo Pictures
Base Frontal raises (45lb. plate) Genie Xball (partner trys to unstabalize core)
1ammer Twist
Full Xball stabilize (center, right, left)
Viking Lifts - Key & Demo Pictures

MB ankle touches Partner leg toss

Glute/Ham Machine DB Lateral Lunge
Dirty 30 Calves (30 calf raises from each foot position)
Push Press
Viking Lifts - Key & Demo Pictures
Choice Cable Pulls
Proper Front Squat Depth RDL
Dead Lift
Viking Lifts - Key & Demo Pictures
1ammer Circuit (Partner flashes hands for punch)
Partner spotting NEGATIVE reps at end of set Proper catch position for front squat and hang clean
Squat
BB Shrug (3 second freeze at top of shrug)
Viking Lifts - Key & Demo Pictures
Arnold Press
BASE 45
DB Power Step Ups DB or plate twists
Viking Lifts - Key & Demo Pictures
ALWAYS LIFT WITH A PARTNER FOR SAFETY AND STRENGTH!
Bosu Ball Balance Squats (no weight & weighted)
1 REP BENCH PRESS 1 REP HANG CLEAN 3 REP SQUAT PULL UPS
1. Bill Ziemba - 405 1. Lucas De1ong - 295 1. Bill Ziemba - 485 1. Steve McKiernan - 38
2. Lucas De1ong - 350 2. Brian Reif - 270 2. Lucas De1ong - 480 2. Chris Anton - 33
3. 1ose Palma - 350 3. Bart Niedziela - 265 3. 1on 1acobson - 465 3. T1 Kerber - 31
3 REP DEADLIFT 40 YD DASH 20 YARD SHUTTLE
1. Lucas De1ong - 590 1. Chris Anton - 4.49 1. Nick Pantaleo - 4.14
2. Bill Ziemba - 570 2. Rakim 1ones - 4.58 2. Sam Lialios - 4.20
3. 3 tied 525 3. Nick Pantaleo - 4.67 3. Glen Spejcher/Chris Anton - 4.26
Viking Lifts - Key & Demo Pictures
*Complete alternating dynamic warm-ups BEFORE lift!
LIFTS 1-6
"The roots of true achievement lie in the will to become the best that you can become."
-Harold Taylor
LIFT 1
Squat X8 X8 X8 X8
DB Power Step Ups X10 X10 X8 X6
DB Lateral Lunge X10 X10 X8 X6
2 foot jammer X10 X10 X8
RDL X8 X8 X8
Base 45 Underdogs X20 X20 X20
Push press Bar x 10 Bar x 10 Bar x 10
Glute/Ham machine 25lb. x 10 25lb. x 10 25lb. x 10
Base 45 R L C 1 min wall sit
LIFT 2
Bench X8 X8 X8 X8
Jammer circuit 30 secs 30 secs 30 secs
HS Upright Row X10 X10 X8 X6
DB Incline Press X10 X10 X8
Cable Pulldowns X8 X8 X8
Smith incline or HS
chest press
X10 X10 X8 X8
BB Row X10 X10 X8 X8
CORE Captains Chair x 30 Stabilize R, L, C MB choice x 30
LIFT 3
Hang Clean X10 X10 X8
Front Squat X10 X10 X10 X8
Dead Lift X10 X10 X8
Single leg DB squat
(skill)
X10 X10 X8
Freeze squats (big) X8 X8 X8
DB twists X30 X30 X30
MB full extend X30 X30 X30
Partner leg toss X30 X30
LIFT 4
Squat X8 X8 X8 X8
Single leg Smith squat X10 X10 X8 X6
DB Lunge X10 X10 X8 X6
Jammer react X10 X10 X8
RDL X8 X8 X8 X8
Base 45 Underdogs X20 X20 X20
Push press x 10 x 10 x 10
Glute/Ham machine 25lb. x 10 25lb. x 10 25lb. x 10
Base 45 R L C 1 min wall sit
LIFT 5
Bench X8 X8 X8 X8 X8
Jammer circuit 30 secs 30 secs 30 secs
HS pulldown X10 X10 X8 X6
DB Incline Press X10 X10 X8 X6
Choice Cable Pulldowns X8 X8 X8
Flat bench/ x ball
superset
15/15 15/15 15/15
Pull Ups Fail+2 Fail+2 Fail+2 Fail+2
CORE Captains Chair x 30 Half xball Stabilize R, L, C MB choice x 30
LIFT 6
Hang Clean X10 X10 X8
Front Squat X10 X10 X10 X8
Dead Lift X10 X10 X8
HS Hamstring Curls X10 X10 X8
Freeze squats Light weight X8 Light weight X8 Light weight X8
DB twists X30 X30 X30
MB jknives X30 X30 X30
Partner leg toss X30 X30
`Complete alternating dynamic warm-ups BEFORE lift!
LIFTS 7-12
Base Frontal Raises X1 X8 X8
Manual Lateral Raises Fail Fail Fail
Arnold Press X8 X X X4
Shrugs X1 X8 X8 X
Iso curls X1 X8 X8 X8
Cable Pushdowns X1 X8 X8 X8
Jiking Pinch
CORE (1riple Set) MBW1x1 1knivesx3 MBthrows
Base Frontal Raises X1 X8 X8
Manual Lateral Raises Fail Fail Fail
Arnold Press X8 X X X4
Shrugs X1 X8 X8 X
Iso curls X1 X8 X8 X8
Cable Pushdowns X1 X8 X8 X8
Jiking Pinch
CORE (1riple Set) MBW1x1 1knivesx3 MBthrows
LIFT 7
Hang Clean Muscle clean bar Mucscle clean bar Hang clean x 10 Hang clean x10 Hang clean x10
Squat X8 X8 X8 X8
Single leg Smith squat X10 X10 X8
1ammer react X10 X10 X8
RDL X8 X8 X8 X8
Dirty 30 calves X30 X30 X30
Push press 65lbs. x 10 65lbs. x 10 65lbs. x 10
Glute/Ham machine 25lb. x 10 25lb. x 10 25lb. x 10
Base 45 R L C 1 min wall sit
LIFT 8
Bench X10 X8 X8 X6
1ammer circuit 30 secs 30 secs 30 secs
HS upright row X102 X102 X102 X102
DB flat bench X10 X10 X8 X6
Choice Cable Pulldowns X8 X8 X8
Flat bench/ med ball
pushups superset
15/15 15/15 15/15
Pull Ups Fail2 Fail2 Fail2 Fail2
CORE Captains Chair x 30 HalI xball Stabilize R, L,
C
MB choice x 30
LIFT 9
1ammer twist X10 X10 X8
Front Squat X10 X10 X10 X8
Dead Lift X10 X10 X8
HS Hamstring Curls X10 X10 X8
Xball stabalize 1 min
DB twists X30 X30 X30
MB jknives X30 X30 X30
Partner leg toss X30 X30
"You can do anything if you have enthusiasm. Enthusiasm is the yeast that makes your hopes rise to the stars. With it, there
is accomplishment. Without it there are only alibis."
Henry Ford
LIFT 11
Push Press x 10 . x 10 x 10
Squat X6 X6 X4 X4
DB Power Step Ups X8 X8 X6
1ammer react (bands) R & L punch X10 R & L punch X10 R & L punch X10
RDL X8 X8 X8 X8
Bosu Balance Squats X10 X10 X10
Freeze squat & explode Light weight x 10 Light weight x 10 Light weight x 10
Single leg Smith squat X 8 X 8 X 8
Base 45 R L C 75 second wall sit
LIFT 10
Hang Clean Muscle clean bar Musccle clean bar Hang clean x10 Hang clean x10 Hang clean x10
Bench X8 X8 X6 X4
1ammer circuit (bands) 30 secs 30 secs 30 secs
BB incline bench X8 X8 X8 X6
Choice Cable Pulldowns X8 X8 X8
Flat bench/ X ball
pushups superset
15/15 15/15 15/15
Pull Ups Fail2 Fail2 Fail2 Fail2
CORE Captains Chair x 30 Full xball (1 min C, 30
secs R,L)
MB choice x 30
LIFT 12
Hang Clean (last 2 sets
into front squat)
x 8 x 8 x 8
Front Squat From hang clean X8 From hang clean X8 X8 X6
Dead Lift X8 X6 X6
Glute/Ham No weight X10 No weight X10 no weight X10
Genie Xball stabalize 30 secs 30 secs 30 secs
DB twists X30 X30 X30
MB jknives X30 X30 X30
Partner leg toss X30 X30
`Complete alternating dynamic warm-ups BEFORE lift!
LIFTS 13-18
Base Frontal Raises X1 X8 X8
Manual Lateral Raises Fail Fail Fail
Arnold Press X8 X X X4
Shrugs X1 X8 X8 X
Iso curls X1 X8 X8 X8
Cable Pushdowns X1 X8 X8 X8
Jiking Pinch
CORE (1riple Set) MBW1x1 1knivesx3 MBthrows
Base Frontal Raises X1 X8 X8
Manual Lateral Raises Fail Fail Fail
Arnold Press X8 X X X4
Shrugs X1 X8 X8 X
Iso curls X1 X8 X8 X8
Cable Pushdowns X1 X8 X8 X8
Jiking Pinch
CORE (1riple Set) MBW1x1 1knivesx3 MBthrows
LIFT 14
Push Press 85lbs. x 10 85lbs. x 10 85lbs. x 10
Squat X6 X6 X4 X4
DB Power Step Ups X8 X8 X6
1ammer react (bands) R & L punch X10 R & L punch X10 R & L punch X10
RDL X8 X8 X8 X8
Bosu Balance Squats X10 X10 X10
Freeze squat explode Light weight x 10 Light weight x 10 Light weight x 10
Single leg Smith squat X 8 X 8 X 8
Base 45 R L C 75 second wall sit
LIFT 13
Hang Clean Muscle clean bar Musccle clean bar Hang clean x 10 Hang clean x 10 Hang clean x 10
Bench X8 X8 X6 X4
1ammer circuit (bands) 30 secs 30 secs 30 secs
BB incline bench X8 X8 X8 X6
Choice Cable Pulldowns X8 X8 X8
Flat bench/ X ball
pushups superset
15/15 15/15 15/15
Pull Ups Fail2 Fail2 Fail2 Fail2
CORE Captains Chair x 30 Full xball (1 min C, 30
secs R,L)
MB choice x 30
LIFT 15
Hang Clean (last 2 sets
into front squat)
85lbs. x 8 85lbs. x 8 85lbs. x 8
Front Squat From hang clean X8 From hang clean X8 X8 X6
Dead Lift X8 X6 X6
Glute/Ham No weight X10 No weight X10 no weight X10
Genie Xball stabalize 30 secs 30 secs 30 secs
DB twists X30 X30 X30
MB jknives X30 X30 X30
Partner leg toss X30 X30
"Perseverance is the hard work you do after you get tired of doing the hard work you already did."
LIFT 17
Push Press X8 X6 X6
Squat X6 X6 X4 X4
DB Lateral Lunge X8 X6 X6
1ammer react (bands) R & L punch X10 R & L punch X10 R & L punch X10
RDL X6 X6 X4 X4
Bosu Balance Squats X10 X10 X10
Freeze squat & explode Light weight x 8 Light weight x 8 Light weight x 8
Single leg Smith squat X 8 X 8 X 8
Base 45 R L C 75 second wall sit
LIFT 16
Hang Clean Muscle clean bar Muscle clean bar Hang clean x 8 Hang clean x 8 Hang clean x 6
Bench (go heavy) X6 X6 X4 X4
1ammer circuit (bands) 30 secs 30 secs 30 secs
DB or BB incline bench X6 X6 X4 X4
HS upright row or HS
pulldown
X8 X6 X4
Flat bench/uneven med
ball pushups superset
15/15 15/15 15/15
Pull Ups Fail2 Fail2 Fail2 Fail2
CORE Captains Chair x 30 Full xball stabalize (1
min C, 30 secs R,L)
MB ankle touch x 30
LIFT 18
Hang Clean (last 2 sets
into front squat)
X8 X6 X6
Front Squat From hang clean From hang clean X8 X6
Dead Lift X6 X4 X4 X4
Glute/Ham No weight X10 No weight X10 no weight X10
HS leg curl X6 X6 X6
Genie Xball stabalize 30 secs 30 secs 30 secs
Xball crunch X30 X30 X30
MB choice X30 X30 X30
Partner leg toss X30 X30
`Complete alternating dynamic warm-ups BEFORE lift!
LIFTS 19-24
`
Base Frontal Raises X1 X8 X8
Manual Lateral Raises Fail Fail Fail
Arnold Press X8 X X X4
Shrugs X1 X8 X8 X
Iso curls X1 X8 X8 X8
Cable Pushdowns X1 X8 X8 X8
Jiking Pinch
CORE (1riple Set) MBW1x1 1knivesx3 MBthrows
LIFT 19
Push Press X8 X6 X6
Squat 3 rep max X6 X4 X4
DB Lateral Lunge X8 X6 X6
1ammer react (bands) R & L punch X10 R & L punch X10 R & L punch X10
RDL X6 X6 X4 X4
Bosu Balance Squats X10 X10 X10
Freeze squat & explode Light weight x 8 Light weight x 8 Light weight x 8
Single leg Smith squat X 8 X 8 X 8
Base 45 R L C 75 second wall sit
LIFT 20
Bench 1 rep max X6 X4 X4
Hang Clean Muscle clean bar Muscle clean bar Hang clean x 8 Hang clean x 8 Hang clean x 6
1ammer circuit (bands) 30 secs 30 secs 30 secs
DB or BB incline bench X6 X6 X4 X4
HS upright row or HS
pulldown
X8 2 negs X8 2 negs X8 2 negs X8 2 negs
Flat bench/uneven med
ball pushups superset
15/15 15/15 15/15
Pull Ups Max Fail2 Fail2 Fail2
CORE Captains Chair x 30 Full xball stabalize (1
min C, 30 secs R,L)
MB ankle touch x 30
LIFT 21
Dead Lift 3 rep max X4 X4 X4
Front Squat X8 X8 X8 X6
Hang Clean (last 2 sets
into push press)
X8 X6 X6 X6
Glute/Ham No weight X10 No weight X10 no weight X10
HS leg curl X6 X6 X6
Genie Xball stabalize 30 secs 30 secs 30 secs
Xball crunch X30 X30 X30
MB choice X30 X30 X30
Partner leg toss X30 X30
"This one step -- choosing a goal and sticking to it -- changes everything."
7GSXX6IIH
LIFT 22
Push Press X8 X6 X6
Squat X6 X6 X4 X4
Single leg dip (no
weight)
X8 X6 X6
1ammer react (bands) R & L punch X10 R & L punch X10 R & L punch X10
RDL X6 X6 X4 X4
Bosu Balance Squats X10 X10 X10
Freeze squat & explode Light weight x 8 Light weight x 8 Light weight x 8
Single leg Smith squat X 8 X 8 X 8
Base 45 R L C 75 second wall sit
LIFT 23
Bench X6 X6 X4 X4
Hang Clean Muscle clean bar Muscle clean bar Hang clean x 8 Hang clean x 8 Hang clean x 6
1ammer circuit (bands) 30 secs 30 secs 30 secs
DB or BB incline bench X6 X6 X4 X4
HS upright row or HS
pulldown
X8 2 negs X8 2 negs X8 2 negs X8 2 negs
Flat bench/uneven med
ball pushups superset
15/15 15/15 15/15
Pull Ups Max Fail2 Fail2 Fail2
CORE Captains Chair x 30 Full xball stabalize (1
min C, 30 secs R,L)
MB ankle touch x 30
LIFT 24
Dead Lift X6 X4 X4 X4
Front Squat X8 X8 X8 X6
Hang Clean (last 2 sets
into push press)
X8 X6 X6 X6
Glute/Ham No weight X10 No weight X10 no weight X10
HS leg curl X6 X6 X6
Choice Cable Pulldown
Genie Xball stabalize 30 secs 30 secs 30 secs
Xball crunch X30 X30 X30
MB choppers R X10 L X10
`Complete alternating dynamic warm-ups BEFORE lift!
LIFTS 25-30
`
"There are countless ways of achieving greatness, but any road to achieving one's maximum
potential must be built on a bedrock of respect for the individual, a commitment to excellence,
and a rejection of mediocrity."
`
LIFT 25
Push Press X8 X6 X6
Squat X6 X6 X4 X4
Single leg dip w/med
ball
X8 X6 X6
1ammer react (bands) R & L punch X10 R & L punch X10 R & L punch X10
RDL X6 X6 X4 X4
Bosu Balance Squats X10 X10 X10
Freeze squat & explode Light weight x 8 Light weight x 8 Light weight x 8
Single leg DB squat X 8 X 8 X 8
Base 45 R L C 75 second wall sit
LIFT 26
Bench X6 X6 X4 X4 X4
Hang Clean Muscle clean bar Muscle clean bar Hang clean x 8 Hang clean x 8 Hang clean x 6
1ammer circuit (bands) 30 secs 30 secs 30 secs
DB or cable flys X6 X6 X4 X4
HS upright row or HS
pulldown
X8 2 negs X8 2 negs X8 2 negs X8 2 negs
Flat bench/xball
pushups
15/15 15/15 15/15
Pull Ups Fail2 Fail2 Fail2 Fail2
CORE Captains Chair x 30 Full xball stabalize (1
min C, 30 secs R,L)
MB ankle touch x 30
LIFT 27
Dead Lift X6 X4 X4 X4
Front Squat X8 X8 X8 X6
Hang Clean (last 2 sets
into push press)
X8 X6 X6 X6
Glute/Ham No weight X10 No weight X10 no weight X10
Reverse grip bench X6 X6 X6 X6
Choice Cable Pulldown X8 X6 X6
Genie Xball stabalize 30 secs 30 secs 30 secs
Xball crunch X30 X30 X30
MB choppers R X15 L X15
LIFT 28 300 workout Each player will go Through workout Individually. Then Partner will go.
Pull Ups X25
Squat X25
Single leg dip w/med
ball
X25
Bosu Balance Squats X25
Dead lift X25 w/135 lbs.
MB Push Ups X25
MB side touch X25
Floor wipers X25
LIFT 29
Bench X6 X6 X4 X4 X4
Hang Clean Muscle clean bar Muscle clean bar Hang clean x 8 Hang clean x 8 Hang clean x 6
1ammer circuit (bands) 30 secs 30 secs 30 secs
DB or cable flys X6 X6 X4 X4
HS upright row or HS
pulldown
X8 2 negs X8 2 negs X8 2 negs X8 2 negs
Incline bench X8 X8 X6
Pull Ups Fail2 Fail2 Fail2 Fail2
CORE Captains Chair x 30 Full xball stabalize (1
min C, 30 secs R,L)
MB ankle touch x 30
LIFT 30
RDL X6 X4 X4 X4
Front Squat X8 X8 X8 X6
Hang Clean (last 2 sets
into push press)
X8 X6 X6 X6
Glute/Ham No weight X10 No weight X10 no weight X10
Reverse grip bench X6 X6 X6 X6
Choice Cable Pulldown X8 X6 X6
Genie Xball stabalize 30 secs 30 secs 30 secs
Xball crunch X30 X30 X30
MB choppers R X15 L X15
`Complete alternating dynamic warm-ups BEFORE lift!
LIFTS 31-36
`
Accomplishment
Base Frontal Raises X1 X8 X8
Manual Lateral Raises Fail Fail Fail
Arnold Press X8 X X X4
Shrugs X1 X8 X8 X
Iso curls X1 X8 X8 X8
Cable Pushdowns X1 X8 X8 X8
Jiking Pinch
CORE (1riple Set) MBW1x1 1knivesx3 MBthrows
LIFT 31
Push Press X8 X6 X6
Squat X6 X6 X4 X4
Single leg dip w/med
ball
X8 X6 X6
1ammer react (bands) R & L punch X10 R & L punch X10 R & L punch X10
RDL X6 X6 X4 X4
Bosu Balance Squats X10 X10 X10
Freeze squat & explode Light weight x 8 Light weight x 8 Light weight x 8
Single leg DB squat X 8 X 8 X 8
Base 45 R L C 2 min wall sit
LIFT 32
Bench X6 X6 X4 X4 X4
Hang Clean Muscle clean bar Muscle clean bar Hang clean x 8 Hang clean x 8 Hang clean x 6
1ammer twist (weights) X8 X8 X8
DB or cable flys X6 X6 X4 X4
HS row or HS pulldown X8 2 negs X8 2 negs X8 2 negs X8 2 negs
Flat bench/xball
pushups SS
15/15 15/15 15/15
Pull Ups Fail2 Fail2 Fail2 Fail2
CORE Captains Chair x 30 Full xball stabalize (1
min C, 30 secs R,L)
MB ankle touch x 30
LIFT 33
Box jumps X10 X10
Dead Lift X6 X4 X4 X4
Front Squat X8 X8 X8 X6
Hang Clean (last 2 sets
into push press)
X8 X6 X6 X6
Glute/Ham Choice weight X10 Choice weight X10 Choice weight X10
Bench X6 X6 X6 X6
Choice Cable Pulldown X8 X6 X6
Floor wipers X25 X25
Xball crunch X30 X30 X30
LIFT 34
Push Press X8 X6 X6
Squat X8 X6 X4 X4
DB Lateral Lunge X8 X6 X6
1ammer react (bands) R & L punch X10 R & L punch X10 R & L punch X10
RDL X6 X6 X4 X4
Bosu Balance Squats X8 X8 X8
Freeze squat & explode Light weight x 8 Light weight x 8 Light weight x 8
Single leg Smith squat X 8 X 8 X 8
Base 45 R L C 75 second wall sit
LIFT 35
Bench X8 X6 X4 X4
Hang Clean Muscle clean bar Muscle clean bar Hang clean x 8 Hang clean x 8 Hang clean x 6
1ammer circuit (bands) 30 secs 30 secs 30 secs
DB or BB incline bench X6 X6 X4 X4
HS upright row or HS
pulldown
X8 2 negs X8 2 negs X8 2 negs X8 2 negs
Flat bench/uneven med
ball pushups superset
15/15 15/15 15/15
Pull Ups Fail2 Fail2 Fail2
CORE Captains Chair x 30 Full xball stabalize (1
min C, 30 secs R,L)
MB choice x 30
LIFT 36
Box jumps X10 X10
Dead Lift X6 X4 X4 X4
Front Squat X8 X8 X8 X6
Hang Clean (last 2 sets
into push press)
X8 X6 X6 X6
Glute/Ham Choice weight X10 Choice weight X10 Choice weight X10
Bench X6 X6 X6 X6
Choice Cable Pulldown X8 X6 X6
Floor wipers X25 X25
Xball crunch X30 X30 X30
VIKING BLITZ #1
Chest
Bench X10
Incline Bench X8
DB Flys X10
Decline Bench X10
DB Push Ups Fail
VIKING BLITZ #2
Legs
Duck Squat X8
Duck Squat X6
Straight Leg DL X8
Leg Ext. X10
Leg Curls X10
Calves Dirty Thirty
VIKING BLITZ #3
Back
Pull Ups Fail
Over Head Row X10
BB Row X10
Cable Pull Down X10
Pull Ups Fail
VIKING BLITZ #4
Shoulders
Base Frontal Raise X20
Lateral Raises X15
Arnold Press X10
Shrugs X10
Shrugs X10
VIKING BLITZ #5
Arms
BB Curl X10
Tricep Pushdown X10
Iso Curl X8
Skull Crusher X8
Incline Curl X8
Dips Fail
VIKING BLITZ #6 (fitness room)
Core
Captains Chair X30
Jack Knives X30
Twists X30
Flutters X30
Stabalize 1min
Get Large With Viking Blitz and solo
Workouts
20-25 Minute Workouts you can do extra
FINISH!
SOLO 1
Base Frontal Raises X10 X10 X8
Manual Lateral Raises X10 X10 X10 X8
HS shoulder press
Arnold Press X10 X10 X8
Shrugs X10 X10 X8
Iso curls X8 X8 X8
Cable Pushdowns X10 X10 X10
Viking Pinch 1 min
SOLO 2
Manual Frontal raises X10 X10 X8
DB Lateral raises X10 X10 X10 X8
Standing DB Arnold
press
Light db X8 Light db X8 X8
Smith Shoulder Press X10 X10 X8
Shrugs X10 X10 X8
Choice curls X8 X8 X8
DB or ez bar skull
crushers
X10 X10 X10
Viking Pinch 1 min
SOLO 3
Shrugs X6 X6 X4 X4
Base frontal raises 45lb. plate x 15 45lb. x 15 45lb.x 15 45lb. x 15
Bench (go heavy) X8 X6 X6 Cable flys x8
Choice Cable pulldowns X6 X6 X6 X4
Jammer twist
(weighted)
X6 X6 X4 X4
Choice curls X6 X6 X4
Choice triceps X8 X8 X6
Viking Pinch 10&5lb. PL 1 min