Professional Documents
Culture Documents
hrsd vii
5 d€ Author
E tr
esdedgrnents xiii
Chapter 7 PresedsonWorkout
Workout Goals 53
Workout Charts 53
Test W€ek 68
Chapter 8 In-SeasonWorkout 69
WorkoutGoals 69
Workout Charts 59
Glossary 127
Foreword
\,,f
IVIu.h or ou*u...* presentedin this book. I am convinced that this
in the football program ai th€ University of T€n- program has mad€ each member of our team a bet-
nesseecan be tracedto the fact that we are work- ter Player and has Siven us a stronSerteam
rng with stronger and faster athletes-The man Now Biuno Pauleitois Plltting his exP€rtis€mto
t€hind our strength program is Bruno Pauletio prin! to help other footballPlayersPerform better'
Bruno hasb€en instrumentalin our footballplo- ihe pr"erjrn pre.entedin thi* bool can be in-
sram for 15 years. Sincehis addition to our statt drridualTedfoi erer} pla)er- it . de'i8nedlo helP
;s the strength and conditioning coach, we have you make improv€ments where you need them
seen great imProvement in the stfength, fleibility, most. By fo owing this Plogram you should in
.1!,rlrt\qLrclne...andur erallc"ndirtoningol our creaseyour total body strength, a basicfirst st€P
pLrers fhe gcneral in muscLrldr to becoming a better football Player'
'mProvement
,rrergth ha. al-o helped redLrce lhe numbcr and
Johnny Majors
seriousnessof injuies.
Head Football Coach
o r football players ar€ involved in ayear-round
University of Tennessee
rLeight training program, much like the one
Aboutthe Author
T-.|
.!--l, rrirB my lq betin your prograrn.Readthis chapterthorough
leJr. d.
:.:ih nnd condittuningcoachat the University ]y as ii rvill make thc rest of ihe book easier to
. r.nc5see,I have had thc privilegeand oppor
' :r i., coachse\.eralIootball plaven who have Chapter 3, "Designing Your Ou,n I'rogram,"
: .rn to treat successin the NFL. I have seen .lrou. yuu I'r r,' e\ nlLrnle vour presenr'rr 18rh
-. r $ ell-plannedsir€ngth-trainingprogramhas level and ho$ to set starting lveightsfor eachex
':.Edthem to rea.h high lelels of performance. ercise.This chaptcr also erplains the importance
:.lghout my coachin8career,I have developed of seiting and reachingyo1lrgoals,r{'hichare basic
.trr round strcngth trainin8 pfogra for fooi to an), successfulweight program.
._i l pl.yers and nor! have put ii on paper for vou Chapter 4, "Siarting Youl I'rogram," explains
.1se.I have found this pr%ram tobe very effec eachtraining cycle,its approximateduration, and
: . r in irainint my players and hope you l\'ill be its purpose.Thischapts alsoincludesinstructions
::1. to use it to become a better football player. for completingyour n'orkout plan using the charts
This book s,as $ dtten for you, the football in this book. A sectionon testinStells you holv io
: i!.r lt containsthe jnformationyou needto per- determine if you've met your Soals.The chapter
'.,rnr a safeand efficientstrength program to help ends $'iih information io help you iJ vou fall short
i.ru plav better. Whether !o!r pla)' football at ihe of r€aching your goals.
Lrnrorhigh,high school,or collegelevel,thisbook Part II, "The Yearly Workout Plan," consistsof
..rn help you. chapters 5, 6, 7, and 8. Thesc chapters provide
5trength training is much more than jusi charts for vour daily iraining logs for the entire
pLrmpin8iron." It is a well-planned,systematic vear. Ea.h day's log sho$'s the exercisesto be
processdesignedto improve total body strength. donc, the number of setsand reps, and how hea\,y
| .,, a- d {".ngh s ill ma\e)ou,unfa-r!'.j, mp ),ou should lift. Boih a split routine (liJt4 days per
higher, and tackle lvith morc force. It will also week) and a iotal-body routine (lifi 3 days per
reduce your chanceof nrjury. $eek) are presented.You choosethe routine that
This book not only explahs rvhat you need to works best for you.
do but also takes you siep'by'step throuSh a full lhe iFird p.'rl of !he b,'t'k. slrenEth.lrdinrnt
vearof specific Ihe book is divided into F.crci.L-. ir de\,,red entirel\ to lhe e\ercr"p.
'vorkolts. you'll be doing. Chapter 9 shoR'sthe core exer-
I'art I, "Maimizing Your Strength lbtential," cises$ith photographsand basicinstructionsfor
opens with chapter 1, "Strength Concerns for how to do drem con€crly Chapter'10givesinsh'uc-
Football," r!hich discussesthc importance of tiun. fo- h^$ .o do rhF du\ilijry e\er(i.e\
strength for football pla_""els.It also address€sihe The appendixescontain the chats you will need
relationship of dilferent playinS positions and their to modify the program to suit your strentth level:
.pe. iJic .rren8$ requi,Fmenr..lhe fa(r.r- in a strength+raining perc€ntagestable, cor€ and aua-
volv€d in increasingmusclemass(bulking up) .ue iliary exerciseweiSht progression tables, and a per-
also explained. sonal best conv€rsion chart. The glossary at the
Chapter 2, "Strength Training Cuidelines," end of the book defines terms that you may not
contains inJormaiion },.ouneed to kno$' before you be familiar $,ith.
StrengthConcerns
for
Football
A
fL. v,,u sel Ino., a TOTATBODYSTRENGTH
' : r .r has to be strong. If your opponeni
. - : r.r11,speed,and conditionin8 but vou
-- : ::nth stronger,you rvill be superior on The pfogram presented here is designed to im-
pruvc ) our rutdlhody slrenglh.l\h;cheverpo.i-
: :: \ nu mightnot know is ho{ togetthe tjon y.u pidy lotdl bodv \trengh i\ ne(e--dry \ ou
.rt tsJnr oul uf)ourwo4out-. t\er) nriShrlhink rhdrhecau-eyou plavr pdni,uldrp.
: :1,gran1 needs a plan and a toal. This sition, your strength program should differ rrom
. : .. lou a plan for a full ]'ear of $,orkorts that of an athletel'!'hoplays another postion (Ior
: . : ru how to erecuteit to reachyour goals. exampl€, quarterbackvs. offensive line). This is
: : i ::::ng vourselfto inprovement and follorv partly true; lei me explain. Before doing specilic
. -L,dell'le. vuu nill ree \ou bod\ ger exercises or specialtraining,you needsevcraiyears
of basic strength,iraining exp€rienceand good
, ::.engthen your trody to improve your overall strentth. Position-specifictraininS will be
.- but strengthalsoreducesihe chance of little help other*'ise. The program in this book
- -_.r.ce.
The better preparedyour body is to run, wil developthat basicoverallstrenSththat all foot-
--
I rd,llp. rhFluh er \ uur, hrn.e of iniur). ball playcrs need, ie8ardlessof position.
' :, \ dri,,u.$.rv- lo tet .fronger \one 15 If you have b€en strcngth training for several
-- -:eh beiter than the oihers.The training pro- years and your body is well developed, you can
, ,- .\ercises, sets,repetitions,ioads)I suggest add some position-specificexercisesto yourbasic
:: I have found to be effective.Your genetic proSram. The workout pates of this book have
' : . 1d moti\Jrion\\ill be tl.e de(idrn8rd,- spacesfor you and your coachto add specilicex-
-. . ho( shong you get. ercisesthat you think ar€ impoitant to your needs.
Although strengthtraininSimprovesyoul Physi- will. lt is a slorv process and takes time
cal ability to play your position, it does not imProve GaininS 1 or 2 pounds of musde a month
your skitl-Practiceis the key to improvingthe skill is a realistic goal. When an athlete gains
jtself. For example,a strongerarmcan helP a quar' weight very rapidly (20pounds in3 months),
terbackthrow harderand farther,but only through most of the gain is Probably fat or h'ater
practicecan he develop the precisionand ProPer
erecution necessaryto complete the passes. 4 Properdict and restare necessarylormuscle
gror{th. You must nouish your body !!ith
heatthfulfoods that help muscle8rolv. And
if you do not get enouShrest, vour muscles
BUI.KING
UP \r,ill noi gror4'to potential.
Food suppl€m€nts (Protein Powders, ami
l^ hen mu<le\ dre .trengthtrained lhev 8er bre
no a.ids, etc.) can help if you do not eat a
8er. Ilow much biSServariesgreatlyfrom one ath s'ell-balanceddiet of three meals a day lf
lete to another. Fof example, some athletes are you do eat well, supplementswill be of lit-
linem€n, ihey have larg€ framesand bi8 muscles.
ile vatuebecauseyourbody alreadyreceive
Wide receivershave a much smallcr body struc'
all the nutrients it needs.
ture. The biSSerathlete$'ho has a largerframe and
can lift heavierweightswill Sainmore musclemass
than a smallerathlete$'houses a similarworkout. AnabolicSteroids
This ra'orksoui well becauselinem€n need more
bulk than other players.lvhatever your size,you Recentlyvou may have heard a lot about athletes
can improve your Playing Performancethrouth who rised anabolic steroids to get bi88er and
strength training. stronger. Many athletesrvho have admitted tak
Muscle nrassgain, or hulkingup, is affectedby inB steroidshave saidit was not worth it Not only
the follorvinS: is steroid use unethi.al and ileSal, it can also cause
unhealthy side effects:possibleliver and kidney
1. Genetics is a major factor in ho{, big of damage,increascdrisk of cardiovasculardisease
strong you can becom€. psychologicaldependencyon the dru8, to name
2. PropertnininS techniquesand dedicaiionto
improvement are imPortant. Becauseof this, i stfonSly suggestathletesstay
3. Truc bulking up is gaininS muscle,not fat. a{'a_vtuomsteroids.By follo$'in8 a good sir€n8th
Gaining fat ('ill not help you b€comea bet program and eatinga s,ell-balanceddiet, you rvill
ter football play€r, but gainingmuscl€ mass make great strenSthgains without usin8 steroids
Guidelines
Strength-Training
T't
D".,"' ,.,.',,
,,." alconceptslou should undershnd beforestariing
ing, reacle!er) chapteroi this book andfamiliarize your sorKour proSram.
qtud\ rlr, c\er.i.e
-.,L,r.Flr$r(n ll L p-oE,rdm.
clirections,the ph!,tographs,and the charts. Try
to picture the $'hole lear of trnining and seeho(' ST RENCT PROCRES
H S
each part rclates to the othcrs.
Strcngth progressvaries grcatlv among alhleies.
It's besl if vou have thc b(bk in hand bY earl,v
Probabl)'the mostimportarltfnctor,besidesgcnetic
J.rnuaryso you can folloi{ ihe cntire training rou makeup, is ho$ hard and hor consisientlvvou
tine as it leadsup to the new fooiballseason.Ii $ ork. lf you miss a ferv *orkouts here and th.re
\1)u get the book at anoiher time, bclih !!ith the ancl do not g^€ ),our best cffort, you \\,i11not
nr\t trainin8 cyclc. For elample, if t'ou lict the
progressas well as soneone$ho rorks h'rder
book in March and the next cycle staris in APril,
and never missesa \orkout.
begin trnining b April. Nu.rctstatt itl th( mitldlt of
Here are someothcr factorsthat affNt ttr€n$h
l] .v./r. Alh'ays start nt the beginning of a cv.le.
Thai r!ay, !ou'11get the mosi benefiiand you'll
redri(c your chance of injurv. l. Novice athletesrvill makc higher tains than
This bookoffers a susgcstcd$'orkout Plan. Not e\penencedathletes.They have ore room
elervone will be able to frnldt it in its entireiv lor lmprovemenL
Your abilitl' to f{rllow ihe plan u,ill be affectedt'v 2. Biggerathleiesuith lirger musclemasswill
, qu f ne ll.,\.,l. filir' .in-" cod,llirc'1,p.1-ior shoH'hiShergainsthan smallel athletes.For
prc\rous iniuries, lev(t of crpertise, and agc. You etmple, a linemanmisht add 20poundsto
mn) need to adjustthc plan io suit lour needs. his \r,eight r.hereasa rccciler mav addonly
Consult\!ith )'our.oach. lil pounds.
\. u .l'.,u.d be . ol. ru pc I.,,n e" l- ,.rr. i.e. 3. Prcvioris injudes can affect ho$ $e]l vou
Reler to chaptcrs9 and l0 for jnstructionson how perform and how much $'eitht vou can use
to do ihe c\crcises and photogr;rphs of models in a particular excrcise.
performin8 ihem. lf iou do not undcrshnd any 4. Other activities you do while you are
pnrt of ihis pfogram, crrnsult1{iih your coa.h be- strength training can affect your strength
proSress.U you ar€ also dojng a lot of run
Remember to makc each workout 5afe and ning or are participating in another sPort,
producti|e. Safeit/tuidelines are provided tlre your strength t'ill not progressas much as
't
cnd of this chaptcr. Thc folowing explainssever- iI i'ou 'ere only strenSthtraining.
5 Stiength Training for lootball
If you get no nlcreases,or an actual de.reasc, All workouts in this book are basedon percenf
in strength, consult \vith your coach and iake a aSesof the goalsyou set. It js important to follorv
closer look at horv these faciors aflect i,ou the progressionand pcrcentagesindicated. You
As you knorv, €achathletehasa dilferent genetic should not liJt heavilv all the timc, nor should rou
potcntial for strentih gains. Don'i comparevour 80 easy all the time. lvhcn you use the percenl
sell \'ith someonewho is bigtcr or stronger.ivhat a8eformai, v(ru knos, you are training at ihe right
should be important to you is that you are improv, intensity bascd or1i'our Soalsand abiliiies.
ing, l\'hich you cansecas vou progressto the nexr
level of your program Concentraieon r€aching Setsand Repetitions
vorl oft)lrmaximum potential.
I have uscd a simple sysiem for abbreviahngthe
$orkouts in this book. For erample, three setsof
THE PROGRAMCYCLE si! repetjtionsis abbreviated3x 6. Thc first num
ber alr!ays representsthe number of sets,and the
A cvcle is a svstematicand orSanized trainint ,un ber reprp.en..rl-< nu nIr uf repe
-F,.,rd
period. It has a spccificstarting and cnding time.
fJ, h h. 1 r. pl.rnned\\ Ih tl^eL\d, I F\pr.i.F. A s.f is the complctionofone or morerepehhons
^Lr performed consecutivelyr,ithout resting. If the
sets, repetitions,andweight progression.Du nS
the vear vou lvillbe involved r!ith fourcycles:tro rrcrkout sholvs1x 10, li8, 1x5, 1x3, 1x 2, vou
off-seasoncvclcs,a preieasoncycle, and the sea will do a total of five sets in that erercise.Rrpd,
son itseu. ln the lirst three cvcles,vou.rvill trv io ftors (often abbreviatedas rqrs)are thc nunber of
accomplishspedfic Boalsso vou can reach maxr, times vou do an exercisewithout restjng during
mt'm strengthbefofe thc seasonstarts. In the last one set. For erample,lxlO meansone set.rf 10
cicle, vou l{'ill t$ b maintain that strength. repetitions r!iih the same rveitht.
Down Sets. D.rl',?sptsare done afterthe heaviest
set has been .ompletcd. They aid musclegrowth.
CHO O S I N GA T I F T I N GR OUT INE First you do a 8(lod progressionleading up to the
hcd\1 hei8hl. \ hr(h \ rl.rr-ul In -lfFntlh brir..
'l herc.rc two b,rsicstrength trajnlng workout Then, doing a fclv down sets builds additional
rou-
tines: th€ total'bodv routine and thc split routine. muscle mass f(,r further sirength 8ains.
h l\e lol"l-bod\r, ulrnp !^u ..Jrnrl,reFrin ,. per
$eek, each time performing exercisesthat
sirenSthenthc rvhole bodv. In the split routjne,
CoreVersusAuxiliaryExercises
iou irain tour tDnesper week (,ith trvo \!orkouts Core e\ercises (e.9., bench prcss, back squat,
designedto strcngthenthe los,er bodv (including poiler clean)rt'ork manv musclessinrultaneoush.
ihe midsecrionand the los er back)and tllo work- Auxiliary exercises(c.9., bicep curls, let cuflsl
outs to strentthen the upper body. $rork one or a few muscles.A $'e1l-balanced pro-
This book presents both routincs. You must
Sramincludesa combinationof coreand auxiliary
chooseone. Your scheduleand rvcight room limi
tations mav influencc your choice. For exanple, The musclestrained in eacherer.ise are sho\!n
if you ha!,e timc to train every dar, then n splii in Tnbles2.1 and 2.2. Table 2.1 indicaiesihe
routine wor d {rcrk h'ell for you. On the other n'u..1(. rh.rtrre q orkpdin rhe.^r,., .1(i.L - rnd
hand, if the weighi room is availableonlv three Table 2.2 shows the muscles\orked in the aux-
times a week,you should use a total,bodyroutine. iliary exercises.
Iiigure2.1 illustratesthesemuscles.
Both routines are effective.Ask )'our.oach ivhich
FreeWeightsVersusMachines
Weight Progression To achieve optimal strength for football, vou
should train rvith barbells, dumbbells, and
The weight for each exercisein cach H'orkout is machines.Most exercisesshoNn in this book use
based on rvhat you've done prcviously and on barbellsbecauseba.bellsare more common in to
your ultimate goal. Bepatieni and consisientwith dav's weight rooms Someof these exerciscsalso
your uorkouts. You'll nced to $'ork hard to reach can be performed h'ith machines.
your goals.The workouts are basedon a system- In manv instancesbarbellsarebetterfor develop
rli. prrsre..ron thrt \rll lc"d to..,engr\ 8din.. ing ma{mum strength and po$,er. For erample,
Sirength Training Cridelines 7
Table 2.1
Mus(les Worked in Cole Eter.i*s
Toble 2.2
Murcles Worked in Au,(iliary Exedses
Dips
Delloid
Delioid
Blceps brach i
Serralusant€rior Ti ceps br achil
Extemaloblique
Brachioradialis
Gluteus
medi!s
.9 Gluteus
E
I Vastuslateiahs
& Beclusfemoris Sartonus .S BicepsJemoris- l l i ol i bi alband
'ii Semitendinosus
I Vaslusmedialis
5 Sernimembranosus
I
S tibiatisanterior
Soleus
Figure 2.1 Muscles of ihe hum bodv. F.ont view (a) and backvi.w (b). Nots. Frcm H tth/Fit esslnstuctar's Handbaak
(pp.40-41)byE.T. Hoa'ley md B.D. Franks,1986,Champaign,lL: llummKinetics. CoDaight 1986byE.T. Howley
and B.D. Irdks. Adaoted bv permission.
2. Train only in the presenc€ of a qualified Good techniqueis more important than the
coach. Do not train alone. nmountof weight you use,so al$ays lift cor
3 . Consult $,ith your coarh before you begin, rectly. As time passes,the lveight s,ill in
dnd continuelo con-ul B itl. him throuSh
out the prcgram. If you have anyquestions, 6. Ifyouhave previousinjuries,you \,!'iI proba-
ask him. bly have to modjfy the proSram to accom-
Train withpartners sotheycan spot foryou. modate your injured areas. Consuli $'ith
lruper i. impurtdnl.\potier. .rrc your coach and your train€r or doctor.
"polling
iher€ to assistin cas€vou have difficulty.
YourOwn
Designing
Program
T)
h, a spotter, or spotters, until you are cornfortable
l-rcforc you lhe
-ldrt
:_ --:: asscssyour preseni strength level for pcrf.'rring thr q\Frci.c.Do nol try tu delerrrinF
your personalbestuntil you fully un derstandhor^'
to do an exercise.
Under the guid:nce of your €oach, determne
your strength level. Do not iry to outdo yourself
YOUR
DETERMININC in this finding phase.Justgeta generalideaof vour
LEVET
STRENGTH pre'erl .rr(nBl\ in ed,h e.erL-e Y.,ur dte .i,.e
ind B(neticpolFnt.ai delermine\ our.rrrlinSle\ el.
: :are been tfaininS recently, determininB A 16-yearold $,eighing180pounds will probablv
: .::ength level is simple.Takeyourbesi effort start at a higher lev€l than a 14 year-old who
- .::r €\ercisefrom yo r most reccnt t'orkout weighs '140pounds.
- ..: This is youl pfesent personalbcst. For ex'
.-: . ii vour rccentbestin the benchpressis 240
.. -..ri. liour presentpersonalb€st in the bench
Core Exercises
:-..: rj 2,{0pounds. To determine your strength level fof a partrcular
' . u do noi know your personalbest in a Par- cxercise,refei to the follorving steps:
- , :: e\€rcise,get a calculatedpersonalbesi by
'1. Do 10repetitionsof the cxercisewith just the
,- .: rhe chart in Appendix D. For example,suP-
:. .. rour recent best in ihe incline press is 200 bar. Rest for 2 minutes.
., i..is for five reps. On the personal best con- 2. Add 10pounds on eachside and do 10more
.'-:.'n chart(seeTable3.1)look to column5 (five repetitions. Rest for 2 minut€s.
'::: go down this column to the number200,and 3. Add another'10pounds on eachside and do
rn ncrossto columlx1. Column 1 shows 220, 10 more repetitjons. Ilesi for 2 minutes.
' :! li your calculatedpersonal best. 4. Coniinue this processuntil you cannot do
.: \ou havenever strenSih-trainedor pe*olmed 10 full rcpetiiions.
: :.uticular cxercisebefore, you need a startinS 5. The last weight at \,'hich you can compl€te
r :rt Study the proceduresfor eachexercise(see '10repetitionsbecomesyour strength level.
:_ rriers 9 and 10) and practiceh'ith a coach anct Using this weight and the number of reps
10 Strength Training for Football
Table 3.1
Sample Personal Be6l Convercion Chat
Nmber of rep€iitjons
10 65
you completed (10), find your calculated first three training cycles,you will set goalsto im-
single rep maa using Appendix D. prove strentth. Your toal for the in-s€asonwillbe
6. Continue the sameprocessfor eachcoreex io maintain th€ strength you have gained
Remember,strength protress will vary Sreatly
7. Do not do more than three €xercisesper day. from one personto the n€xt. IIyou ar€ in youf 1st
Ifyou need to find your strength level in six or 2nd y€ar oI stren8th training, you will achieve
exercises/do thre€ on one day, th€ other {onsiderabl€strength Bainsffom one cycle to the
three on the next. Spreadthe exercisesoui next. You a1Estill a novice in strength training, and
io be sure you 8et enough rest. your body is getting used to the weight and the
8. The 45lb Olympic bar may be too heavy for technique-You havemore rcom for improvement.
you. If it is, use a standard bar, $'hich If you are in the intermediatelevel of strength
weighs only 20 pounds, until you are strong training (if you have been liftint for 3 or 4 y€ars),
enough to use the Olympic bar. your progress will be slower ihan in your 1st 2
years.You have passedthelearningsiaSeand are
AuxiliaryExercises closer to your strength potential. At this level,
gains requie more work.
To find your strength level for each auxiliary er- Be realistic when setting Boals. The goals should
ercise, {ollow the sameprocedure. Begin with very be challengingbut attainable.In your core upper
Light weights (5 to 10 pounds) and do 10 reps. Add body exercises,set goals 10 to 15 pounds more
a total of 5 pounds (2.5pounds on €achside) and than pre.entbe.t. lorlowerbodl erer,ise".
do another 10 r€ps. Continue to increase the goals'our
shouldbe20 to 30 pounds more than present
weight by these increments until you cannot com- best. For the power clean and the hith pull, set
plete 10 rcps with the weight. Always rest 2 min your goals at 10 to 15 pouids more.
between sets. The last weight you can perform lor For example, if )'our present pe1sonalbest in the
10 reps becomesyour new pemonalbest. You do bench press is 220 pounds, you might s€t a 8oa1
not have to convert your strength level for an aur- of 230 pounds for your nert cycle. If your cycle
iliary exerciseto a calculated personal best. Use fte goeswell and you do 235pounds at th€ €nd of the
auxiliary exerciseweight progression chaft in Ap- cycle, great. You surpass€dyour goai. For your
pendix C to get the proper progression. (Seechap- next cycle, your Soal might be 250 pounds (new
ter 4 for directions on how to use this chaft.) personal best of 235 pounds plus 15 pounds).
You do not have to set goals for the auxiliary
exercises.These exercisessupplement the core
SETTINGGOATS exercisesand help develop total body strenSrh.
You $'ill lvant to increasethe weights for the aux,
Now that you have assessed your presentstrength iliary exercisesas you get strong€r, bui the in-
level, set goalsto be achievedby the €nd of each cred.e.<houidbe.mall. lollou the d'rection5in
training cyde. S€t goalsfor one cycteat a dme. At chapter 4.
the end of one cycle,setgoalsfor th€ next. For the
StartingYour Program
TI
hi. program f"r de- to improve your max. For this reason,each cycle
- , ..: r.italbody strengthemphasiz€sthe bench begins r'r'ithseveralsetsand reps using moderat€
r-^- ::.i squat, and pow€r clean. Th€sethre€ weights and progressesweek by s,eek, reducing
rhe mo.l imporlanlfor developing the number of rcps and increasingthe weights.
. _:;1.ltrength. For optirllal gains you should not liJt heavily in
ea€h exerciseevery day. In this progam most corc
exercisesare done at difier€nt int€nsities (percenr
TRAININGCYCLES ages)throughout the we€k. SpreadinSthe work
load throuShout the week and allowinS your
musclesto r€st should lead to b€tter r€suirs.
-: :farningyear is divided into four cycles:off
: L oflseason II, preseason,and in-season Allintensities foi the coreerercisesarebasedon
-- percentagesof the goalsyou set for yourself. This
-€ :ble'1.1).
way, you get the most out of each workout. The
percentageswill guide you to work at yoll o?rt
Table 1.1 pr,,,. b!eryone differsin .trength.so ju5t u\jng
Dulation oI Each Trainil8 Period general weights will not do. By settint personal
goals and using the perc€ntagesgiv€n, you will
have a proSram that is just for you.
Training periods Chapters5 throuSh 8 provide forms for you to
fill out to record your pe$onal training log. Your
c!c]e 1 off'season I training log will give you the exercisestobe done,
clcle 2 off-season II the number of setsand reps, and the intensity for
eachexerciseon eachuaining day. You need only
lo fill in the blanLsusint the dirRtions tiven in
the section "RecordinS Your Workout" later in this
1r:r Periodsroy vary from oneprcgramto another. chapt€r.
At th€ end of each training cycle, you will test
to seeiJ you have met the goalsyou set at the be-
lhe goal of each trainiry cycle is to reach a $nning of the cycle. Testing, a vital part of this
.::her personalbest ('nar) by the €nd of the cycle. proSrdm i. e\plainedlaterin thi5 chapter.
. .achiev€a stront max, you need to build a solid B€twe€ncyclesyou will have I to 4 weeksof no
r:ie The longer the cycle,the better your chance structur€d training. This phase, calleddcfte /esf,
1l
12 Shength Train,ns fo, foorball
qrxtsaqr uMop 05 spunod olz ]E les ]sq eqt q+,{ 9ZZ ',E02',98t ',c.l -.1 :r? -"r|
srasxrs roj psurroJradaq o1sl uPelr ra,rod a{J -runu aq] 'lq8u o1 ]Jatuort SZZor . ::i . iitosr
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sl las d^eaq aql ssard qtruaqrqt l!::' i "r_
(o/o08)€ x 'slrs d, rurl sP ol Pal::::: . ?r+ri
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tx 00€ slas aql ur ItI] or 8 xrpuaddv
rx 082 rtJParoJ ]as d^Paqaql paprorcr r.\pq :: rr!-
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(S0z= 0Z - 977)spunod997Sursn
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uorssa€ord alups aqt q1ra,rlels ,lno1rom snor,rard
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prorar pup upllr uorssa:8ordaqt uo aur rxau aqr eq] pP4qns 'slas u^{op oat op ol pesoddns
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ara,upuz spunod 91 pue ,spunod gtr ,spunod 6E JI las tsar^Eaqrnol uo pespqarp slas uMop IIV
]p auop ar.a sias s,{aa^{ tspi ,aldLuExa srqr ut
slas u/}roo aql tulplo)ad
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I x -<F 8x -0F
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sx g€ 8x 0€
tra^ srql \ o / o s 6 )L x --o t z
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'1qnta^rre'^paq p asn or slqp eq ptnoqs EX
nol 'asuaxa fuerllxne q:ea roi sdar pue slas 1p EX S3I
-8I
palalduor no^ lno)l.lo.{ s,{aa,!\ lsEIol rara[ 8 x ueatrrraod
s€ L
peqrnsard
suo9padai Jo raqunu aqt roJ atpuEr{ uEtr
nod sp i,\eaq sp aq pForls l.s tsq aLIJ 13sqrEa u,r{oqs sE }3s qrea ro} sraqunlr asoql prorau
ro18urssej3o.rd'asop dla^qeler alP slas aarql aql li- SurPuod<arro)
Io slqBromaqt 's.^\oqstreqc aq1sy uraqr:o1 sdn s1t ro1 lq8rau aql sluasardar reqLunu r{rEA
-ture^r iiupLuop ol paau tou op nol os ,tnolro,r{ 0rz'0zz'soz,98I
.ssl '
9€l are slequnu aql
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aql ro pua aql ]P sasDra\a aql op ILnoA ol rlel ujorC oiz o] i t alqel ur (9 pS) uunlol
^wqlxnp
Sct 2 Set l
30 35
35 /10
,10
45
50 55
50 60
10
Tebb 4.7
S.mple Traintna Schcdul€ Modiftcation
7a% 78%
W€€k 2 82% 82%
Week 3 85% 85%
87%
Week 5 %
% 87%
97% 90%
Testing Testing
I Workout
Off-season
.r
f hii ttrst.v.le.hould Nolu sef |lre goals )'ou want to achieveby the
' ::: -rfiool is backin sessionand end o/ tfie .r''cle. Be reasonab/e rn settng goals
-. :. sFrint breakor at the start Make them challengingbut not unobtainable Your
' . -.rmft€ *trkout
js for 9 weeks goalswill beused to calculatehorvheavily you uill
rrl for testint. I'our school
If train during this cycie.
. - . : s eeks for training, deletc As fl,r your auxiliary exercises,11semoderate
i - : - :he Program lf )'ou have onlY $ershr, Jl lir.l ,bd-ed,'nuhdt \. J hdfe d.ne in
: : .l{rl.te\\:eek 2. Besurc to con ll-e pdr dnd proc,re--$hen \uu.rn. t.'ll 'hin8
. ::. r hen modifying ihe r{ork the direction in .hapter 4.
\ \ O R K O U TG O A L S WORKOUTCHARTS
:. - r.rl b€stfor the exercises that ilere Pages22 35 contain the workout chartsyou'll fol-
:.: :ulried personalbest for all of the low for yorlt first off'season workout You may
- .::::.er ih€ numbcr shor-rldrepresent choose either the split routine (MTuThF) or the
:-.:::rrn pcrsonalbest. total body routine (M\\T).
27
Off-Season I
Split Routine
Mondays
Date:
Exercbe Week 1 W€ek2 Week3 W€ek 4 W€€k 5
Inclinepress -x 10 -x 10 10 10 10
-x -x -x
-x 10 -x 10 -x 8 8
-x 8 -x
-x 10 -x 10 -x 8 8
-x 8 -x
_ x 10 (50%) -x 10 (5s%) -x 8 -x 8 -x 8
-x 8 (60%) -x. I (62vo) -x 8 (65%)
Benchpress _x 10 10 -x 10 10 10
-x -x -x
-x 10 -x 10 -x 8 -x 8 8
-x
-x 10 -x 10 -x 8 -x 8 -x 8
-x 10(s0%) -x 10 (60%) -x 8 -x 8 -x 8
-x I (a%) -x 8 (65%) -x 8 (65%)
Shoulder -x 10 -x 10 -x 10 10 10
-x -x
shruqs
- _x lu -x 10 -x 10 -x 8 -x 8
-x 10 -x 10 -x 10 -x 8 8
-x
Bicepcu s -x 10 10 -x 10 10 10
-x -x -x
-x 10 -x 10 -x 10 -x 8 -x 8
-x 10 -x 10 -x 10 -x 8 8
-x
Dumbbell flys -x 10 -x 10 10 10
-x -x
-x 10 -x 10 -x 10 -x 8 -x 8
-x 10 -x 10 -x 10 8
-x 8 -x
Dips _x_
_x_
Additionalexercises:
22
\
Off-SeasonI
Split Routine
Mondays (continued)
Date:
Ererci3e Week 5 W€ek7 Week8 Week 9 We€k10
Test w€ek
Incline press -x 10 -x 10 10 x8
-x
x8 -x8 -x 8 -x 5
-x6 -x 5
-x6 -x6 -x 3 (e07o)
-x 6 (57%) -x 6 (70vo) -x 5 (75%)
B€nchpress -x 10 -x 10 -x 10 -x 8
-x 8 -x8 -x 8
-x 6 -x 5
-x 5 -x 3 (800,6)
-x 6 (OYo) -x 6 (70Yo) -x s (75%)
Shoulder -x 10 -x 10 -x 10 -x 10
shruts
-x8 -x8 -x 8 -x 8
-x 8 -x 6 -x 6
Bicepcurls x10 -x 10 -x 10 -x 10
-x8 -x 8 -x 8 -x 8
x8 -x6
Dumbbell flys -x 10 -x 10 -x 10 -x 10
-x 8 -x 8 -x 8 -x 8
-x 8 -x6 -x 6
Dips
Additional exercises:
Off-Season I
Split Routine
Tuesdays
Date:
Exercise Week 1 Week 2 Week 3 Week4 Week 5
Backsquat \I0 _/ 10 _, lu 10 10
-x -x
_\10 xl0 _.b -x 8 -x 8
-/ 10 - \t0 _\b -x 6
_.10( %) _< l0 (60%) _ \5 -x 4 -x 4
-x 8 (70%) -x 5 (72%) _x 5 (75%)
_x 8 (- 40) _x 8 (- 40)
-x 8 (- a0) _x 8 (- 40)
High pull -x8 -x8 -x 5 5
-x -x 5
-x5 _x5 _x5 -x 5 -x 5
-x5 -x5 -x 5 -x 5 x5
-x s (s0o6) _x 5 (5s%) _x s -x 4
-x 5 (60%) -x 4 (62%) _x 4 (67%)
Walking - x 5 -x 5 -x 5
luns€
. :. _xo -x6 -x 6 -x 5
leacnreg)
-x6 -x 5 -x 5
Backraises -x 10 -x 10 -x 10 10 10
-x -x
-x 10 -x 10 -x 10 -x 8 -x 8
-x 10 -x 10 10 -x B
-x -x 8
Standingheel _x 10 -x 10 10 10 10
-x -x -x
raises
XI U -x 10 -x 10 -x 8 -x 8
-x 10 -x 10 -x 10 8
-x -x 8
Neck _x 10 -x 10 10 10 10
-x -x -x
resistance
xlu -x 10 -x 10 8
-x 8 -x
q+-r,n.n,n.k
-;-
Additional exercises:
Off-SeasonI
Split Routine
Tuesdays(continued)
Date:
Exercfue Week 5 Week 7 W€ek8 Week 9 Week 10
T€st we€k
Backsquat -x 10 -x 10 -x 10 -x 10
-x8 -.8 -r8 -r8
-x5 -t5 -x 5 -\ 5
-x 3 -t3 _\2 _x2
-x 5 (n%)-x 5 (80%) -x 3 (8s%) _x 3 (90%)
-x8( 40) -x 8 (- 4 0 ) -x 6 (- 4 0 )
-x 8 (- a0) -x 8 (- aO) -x 6 (- a0)
H'Sh pull -x5 -x5 -x 5 _x5
-x5 -x5 _x5 _x5
........-.'.x4 -x4 -x 3 -x 3
-x3 -x3 -x 3 -x 3
-x. 3 (679.) -x 3 (7o1o) _x 2 (n%, _x 2 (80%)
Walking -x 5
-x4 -x 4
{eacnreg,
-x 5 -x 4
Back raises -x 10 -x 10 -x 10 -x 10
-x8 -x8 -x 8 -x 8
-x 8 -/6 -' 6 -{ 6
Standingheel -x 10 -\ l0 -x I0 -, l0
raises v8
x6 -/8 -x 8
-x8 -.'' . . _ x 5 -\ 6 -x 6
Neck -x 10 -x 8 -x 8 - x8
rcsistance
Xb - x6
Sit-upcrunch -x-
Additional exercises:
Off-SeasonI
Split Routine
Thursdaya
Date:
Erercis€ We€k 1 Week 2 W€ek 3 Week 4 Week 5
Benchpress -/ 10 -x l0 -/ l0 _x 10 _x 10
-x 10 -x 10 _x8 -x 8 -x I
-x 10 -x 10 _x8
-x 10 (55%) -x 10 (6s%) _x 8
_x 8 (70%) _x 6 (72%) _x 6 (75%)
_x 8 (- 30) _x I (- 30)
_x 8 (- 30) _x 8 (- 30)
Behind-the- -x 10 -x 10 10 _x 10 _x 10
-x
neck Press
-x 10 -x 10 -x 8 -x 8 -x 8
-x 10(55%)-x I0 (55%)_\ I -x 8 -x 8
_x 8 (60%) _x 8 (52%) _x 8 (65%)
Bent-overrows -x 10 -x 10 10 _x 10
-x'1.0 -x
-x 10 -x 10 _x 10 -x 8 -x 8
-x 10 -x 10 -x 10 -x 8 -x 8
Alternate _x 10 -x 10 _x 10 _x 10 _x 10
indine dumb-
b€ll presses -x 10 _x 10 -x 8 -x 8
-x 10 -x 10 -x 10 _x8 -x 8
Bicepcurls -x 10 -x 10 10 10 _x 10
-x -x
-x 10 -x 10 _x 10 _x 8 -x 8
-x 10 -x 10 _x 10 -x 8 -x 8
Wrist curls -x 10 -x 10 _x 10 _x 10 _x 10
-x 10 -x 10 _x 10 -x 8 -x 8
Additional exercises:
sflftre
Th|8rd.F {.di..O
D*e:
EEti3. Week 5 Week 7 W€ek8 Week 9 Week 10
Te6t we.k
landr press x10 x10 -x 10 -x 10
-x8 -x8 -x 8 -x 8
-x 5 -x5 -x 5 -x 5
x3 x3 -x 2 -x 2
-x s (78%) x s (80%) -x 3 (8s%) -x 3 (90%)
-x 8 (- 30) -x 8 (- 30) _x 6 (- 30)
-x 8 (- 30) -x 8 (- 30) -x 6 (- 30)
b+rtF x10 x10 -x 10 -x 10
d, Ftss 8 8
-x -x8 -x -x 8
-x 6
-x 6 (6Yo) -x 6 (70%) -x 5 (72Yo) -x 5 (72Yo)
kcgrsr's _x 10 -x 10 -x 10
X8 -x8 -x 8
-x 8
JErrr x10 -x 10
d
-x 8 -x 8 -x 8
F.5
-x 8 -x6 _x6
_x 10 -x 10 -x 10
x8 -x8 -x 8
-x8 -x6
-x 10 -x8 -x 8
x8 -x6 _x6
27
Off-Season I
Split Routine
Ftidays
Date:
Exetcfue W€ek 1 W€ek2 Week3 Week 4 Week 5
-x8 -x8 -x 8 -x 5 -x 5
-x5 -x 5 -x 5 -x 5
-x 5 -x5 -x 5
-x 5 (60%) -x 5 (6s%) -x 5
Additional exercises:
2A
Off-SeasonI
Split Routine
Fridays (continued)
Date:
Ereicise We€k 5 W€ek7 Week 8 Week9 Week 10
Testweek
Power clean -x 5 -x5 -x 5 _x5
X5 -x5 x5
-x4 -x4 -x 3 -x 3
XJ -x3 -x 3 -x 2 ('n%)
x 3 (80%) -x 3 (82ok) -x 2 (85%)
Backsquat x10 -x 10 x10 -x 8
-x8 -x8 -x 8 -x 6
...-...._x6 -x6 -x 5 -x 5
-x6 -x6 -x 5 -x 3 (8 5 % )
-x 6 (72%, -x 6 Qsq.) -x s (80%)
Leg curls -x 10 -x 10 -x 10
-x8 -x8 -x 8
-x8
Leg -x 10 -x 10 -x 10
extensions g
_x -x8 -x 8
-x8 -x6 -x 6
Oblique twists -x 10 -x 10 -x 10
-x 8 -x8 -x 8
-x8
Neck -x 10 -x8 x8
resistance g
_x -x6
Sit-upcrunch -x-
-x-
Additional exedies:
29
Off-SeasonI
Total-BodyRoutine
Mondays
Date:
Exercise Week I Week 2 Week 3 Week 4 We€k5
B€nch press -/ l0 - < l0 _. t0 10 10
-x -x
_. l0 _\10 _.8 8 8
-x -x
-x 10 _x 10 _x8 -x 6
-x 10 (50%) x 10 (6090)_x 8
-x 8 (68010) -t 6 Q2qo) -x 6 (77o/o)
-x 8 (- 30) -x 8 (- 30)
-x 8 ( 3 0 ) -x 8 (- 30)
Backsquat _/ l0 _ 10 _. l0 10 10
-x -x
_. l0 _z 1 0 _<B -x 8 -x 8
_/ t0 _/t0 _x8 -x 8 -x 8
-x 10 (50%) _x 10 (6070)_x 8 -x 8 8
-x
_x 8 (65%) _x 8 (5870) _x 8 \70ok)
Incline press -x 10 -x 10 _x 10 _x 10 _x 10
-x 10 _x 10 _x8 _x8 _x8
-x 10 (50%) -x 10 (55%) _x 8 _x 8 _x 8
-x 8 (60Yo) -x 8 (62Yo) x 8 (6s7o)
Benfoverrcws _x 10 -x 10 x10 10 10
-x -x
-x 10 -x 10 -x 10 -x 8 8
-x
-x 10 -x 10 -x 10 -x 8 8
-x
Leg curls -x 10 -x 10 -x 10 10 10
-x -x
-x 10 -x 10 -x 10 -x 8 -x 8
-x 10 -x 10 -x 10 -x 8 -x 8
Bicepcurls -x 10 -x 10 x10 10 10
-x -x
-x 10 -x 10 -x 10 -x 8 -x 8
-x 10 -x 10 x10 8
-x -x 8
Standingheel -x 10 -x 10 -x 10 x10 10
tarces -x
-x 10 -x 10 -x 10 -x 8 8
-x
Neck -x 10 -x 10 10 10 10
resistance -x -x -x
XI U -x 10 -x 10 -x 8 -x 8
Silup crunch _x_
_x_
Additional exercises:
30
Off-SeasonI
Total-BodyRoutine
Mondays (continued)
Date:
Erercise W€ek 6 Week 7 W€ek8 Week9 Week 10
Test week
Benchpress -x 10 -x 10 -x 10 -x 10
-x 8 -x8 -x 8 -x 8
-x5 -x 5
-x 3 -x3 -x 2 -x 2
-x 5 (nok) -x s (8070) -x 3 (8s7o) -x 3 (90%)
-x 8( 30) x 8 (-3 0 ) -x 5 ( 3,0)
-x 8 (- 30) -x 8 (- 30) -x 6 (- 30)
Backsquat x 10 -x 10 -x 10 -x 10
xg -x 8 -x 8 -x 8
-x 6 -x5 *x6
-x6 -x 5 -x 5
-x 6 (75%) -x 6 (n%) - x 5 (e,0%) -x 5 (82%)
Inclinepress -x 10 x10 -x 10 -x 10
-x8 -x8 -x 8 -x 8
-x6 x6 -x 6
-x 6 (68%) -x 6 Q0q.\ -x 5 (72%) -x 5 (75E)
Bent-overrows x 10 -x 10 -x 10 -x 10
-x8 -x8 -x 8 -x 8
-x8 -x6
Le8 curls x 10 -x 8 -x 8 x8
-x8 -x 8 -x 8 -x 8
x8 -x 5 -x 6
Bicepcurls -x 10 -x8 -x 8 -x 8
-x 8 -x8 -x 8 -x 8
)<g -x 5
Standingheel -x 10 -x 8 -x 8 -x 8
ra$es
Xd -x 6
Neck -x 10 x8 -x 8 -x 8
rcsistanc€ x 8
Sit-up crunch -x-
Additional exercisesl
Off-SeasonI
Total-BodyRoutine
Wednesdays
Date:
Etercise W€ek 1 Week 2 Week 3 Week4 Week 5
Date:
Incline press -x 10 -x 10 -x 10 -x 10
-x 10 -x 10 -x 8 x8
_x6 _x6 -x 6 -x 6
-x6 -x6 -x 5 -x 5
-x 6 (72'b) -t 6 (75%, -x s (787o) -x 5 (80'/o)
Walkint -x 4 -x 4 -x 4
lunqe
:. -x4 -x 4
teacnreSl
-x4 -x 4 -x 4
Bent-over rows -x 10 -x 10 -x 10 -x 10
-x8 -x8 -x 8 -x 8
-x 8 -x6
Tricep -x 10 -x 10 -x 10 -x 10
extensions g 8 8
_x -x8 -x -x
-x8 -x 6
Back raises -x 10 -x 10 -x 10 -x 10
-x 8 -x8 -x 8 -x 8
StandinS heel 10 10 -x 10 -x 10
-x -x
raises
x g -x I -x 8 -x 8
Neck -x 10 -x 8 -x 8 -x 8
res$mnce g 6
_x -x -x 6
Additional exercises:
33
w
:sasrrraxslPuogrppv
I qrunrr dnJrs
8 x- 8x- 0I x- 0I x- 0r x-
0r x- aJuPlslsal
0I x- 0l x- otx OI X- ItrAN
8 x- 8x- 0I x- 0Lx 0r x-
OI X- 0I x- 0I x- 0t x- 0I x- slmr 3a.I
8x- OI x- 0I x- 0r x-
8X- 8x- 0I x- 0 lx 0r x-
0r x- 0I x- 0I x- 0l x- 0I x- slmr darrg
8x- 0I x- 0I x- 0r x-
8 X- 8x- 0I x- OI x- 0r x-
01 x- 0I x- snlrlqs
0I x- 0I x- 0I x- rapFoqs
8x- 0I x- 0I x- 0r x-
8 X- 8x- 0I x- 0I x- OI X -
0t x- 0I x- 0I x- 0t x- 0I x- sMol ra^o_luoa
(%09)8 x- (%8s)s x- (%9s)8 x-
8 x- 8 r - (%rEt0t <- {%06)0t > -
8X- I x- OI X - or x-
0l x- ssard{rau
0I x- 0r x- 0r x- 0I x- -aq+-prqqag
(%s9)8 x- \VoZqI x- (.609)8 x-
8X- 8x- 8 x- (yoog)
0r x- (%s9)or x-
8 x- 8X - OI X - OI X-
8 x-
0r x- 0t x-
OI X- OI X- OI X - 0I x- ssardqruag
(0' -) 8 x- (0t _) 8 x-
(0t -)8 x- (o t )8 x-
\y.90 9 x- ('/.zL)s x- (./o}z)8 x-
, x- I x- (okzq0L x- (.,66dOr x-
c\- 8x- 0t>- 0t >
8X- 8.- 8/- 0 l r- 0t ^-
OI X- 0T <- 0l - 0t '- 0t <- lenbs1:eg
S IteM t {.aM € IAAM Z letM I {aaM eelJraxa
:alecl
sfpplrC
aul|nou dpog-Jslol
J uosEas-tlo
r dr-{roqr t--
Fri&Fl.-._ra
fate:
-x8
Shoulder -x 10 x10 _x 10
shruss
" x6 -x 8 x8
-x 8
Bicepcu s -x 10 x10 _x 10
-x 8 -x8 -x 8
_x 8 -x 6
L€8 curls x 10 _x8 -x 8
-x8 x6
Neck _x 10 -x8 -x 8
resrsrance g
_x
qiL1n.r,.n.h
Additional exercises:
15
36 Stren#h TraininS for Foorball
SINGTT
MAXTESTINC
Powerclean Benchpress Backsquat
X5 _ x8 x8
x3 x5 X5
x2 xf x3
x2 x2
x i (8oal) xl
x I (coal) x 1 (goal)
REPMAX TESTING
Powerclean Bench press Eack squat
_ x5 X8 x8
_- x3 x5 x5
x2 x3 x3
x 3 (9370of goal) x 5 (85oi6
- of goal) 5 (8s% of goal)
II Workout
Off-season
TI hi. ond . Ycle Now set the goals you sant to achieveby the
-e,
ihould start in Mar.h after spring brcak or after end of the cycle. Be reasonablein setting 8oals.
.he siart of spring ball. It should end dght betote Make them challengingbutobiajnabie.Your goals
the end of the school year in early lune. will be used to calculate how heavily you will train
lhi. .dmple wurloul i. lor q weel. of frdtninE durinS this cyde.
plus 1 \{eek for testing. lf your school calendar As {or your auxiliaiy exercises,use moderate
.lkr'{s only 7 'eeks for trainin& delet€ Weeks 2 weiShl-at fir.t {ba.edon $hdt \ou hdved,'ne in
and,t. lfyouhave onlyS weeksfortraining, d€lete lhe pastl and progre.- shen )ou, rn follohing
Week 2 tuom th€ program. Consult with your the direction in chaptei 4.
coachwhen modifying the wotkout plan.
You must continue to improve in strength dur- Exerche Personal Gonl
Best NewP€rsonal
ing this cycle, as you did in the Previous cycle
Most of your energy should be devoted to strength Bench press
lraininS.f yuu participalc in springba[ or d -prin8 Backsquat
spoit (baseball,track, etc.), you l\'i[ have to modjfy
the proSram. See your coach and find a haPPy Inclinepre5s
medium so you can participatein your sPort and B€hind{he-neck
continue yo1ll ph)'sical development.
Dead lift
WORKOUTGOALS
WORKOUTCHARTS
Enter your new personalbestfor the exercises that
were test€d. Also, enter the calculatedP€rsonal Pages38-5l contain the workout chartsyou'll fol-
b€st for all of the other exercises.R€member,th€ low for the secondoff-s€asonworkout. You may
numbers should represent one rrnsle rePetition choose either the split routine (MTuThF) or the
total-body routine (MWI).
37
Off-Season II
Split Routine
Mondays
Date:
ExerciBe Week 1 Week 2 Week3 Week 4 Week5
Bench press -x 10 -x 10 -x 10 -x 10 x 10
x10 x8 x8 x8 -x 8
-x 10 -x 8 -x 8
-x 10 (s5o/.)-x 8 -x 8 x6 -x 5
x 8 (6s7o) x 8 (68%) -x 6 (70ok) -x 6 (72o/o\
Behind-the- -x 10 -x 10 x10 -x 10 -x 10
neck press
-x 10 -x 8 -x 8 -x 8 -x 8
-x 10(500,6)
-x 8 -x 8 x6 x5
-x 8 (5s%) -x 8 (58o/o) -x 6 (60%) -x 6 (62oh\
Dumbbellflys -x 10 -x 10 -x 10 -x 10 -x 10
-x 10 -x 10 -x 10 -x 8 -x 8
-x 10 -x 10 x10 x8
B€nt-ov€rrows -x 10 x10 x10 x10 x 10
-x 10 -x 10 -x 10 -x 8 -x 8
x10 x10 -x 10 -x 8 -x 8
Bicepcurls x 10 -x 10 -x 10 -x 10 -x 10
x10 x10 -x l0 -x 8 -x 8
-x 10 -x 10 -x 10 -x 8
Tricep -x 10 -x 10 -x 10 x10 -x 10
extensions
\IU -x 10 -x 10 x8 -x 8
x10 -x 10 -x 10 -x 8 x8
Wdst curls x 10 -x 10 -x 10 -x 10 x 10
-x 10 -x 10 x10 -x 8 -x 8
Additional exer€ises:
38
Sflir rri-
Mond.6ffi
Date:
Er€rcise Week6 W€€k 7 W€ek E Week 9 Week 10
T€st week
Bench press -x 10 -x 10 -x 10 -x 10
-x8 -x8 -x 8 -x 8
-x6 -x 5
-x5 -x 4 (8s%)
-x6
-x 6 (75%l -x 5 \78%\ -x 5 (80%)
Behind-the- x10 -x 10 -x 10 -x 8
neck press
-x8 -x8 -x 8 -x 8
x6 -x6 -x 6 -x 5
-x 6 (60'k) -x 5 (68%) -x 5 (701o\ _x 3 (85%)
Dumbbell flys 10 -x 10 -x 10 _x 10
-x
-x 8 -x 8 -x 8 -x 8
-x8 -x6
-x 10 -x 10 -x 10 -x 10
-x8 -x8 -x 8 -x 8
-x8 -x 6
Bicepcurls 10 -x 10 -x 10 -x 10
-x
-x8 -x8 x8 -x 8
-x 8 -x 6
-x 10 -x8 -x 8 -x 8
-x 6 -x 5
-x8
-x8 -x6 -x 5
-x 10 -x 8 -x 8 -x 8
-x8 -x 6 -x 6
Additional exercises:
39
Off-SeasonII
Split Routine
Tuesdays
Date:
Exercise Week 1 Week2 We€k3 Week 4 Week5
Backsquai
_x 10 10
--x _x 10
_x 10 --x 10 _x 10
_x 8 _x 8
_x 10 _x 8 -x8
-x 10 (5570) _t< 8 (7oo/o) _ x 4 -x5
_x3
-x Qsqo) _x 6 eBqO _x 5 (E2yo)
I
-x8 (- 40) _-x 8 (- 40) _x O1_ 3111
- x8( 40) 8( - 40) _x
D€ad lift
_x 10
-x 6( - 30)
_-x 10 _x 10
_x _x t0 _x 10
10 _x 8 _x 8 _x8
_ x 10 (50%) _ x8
_x 8
_x 8 (52olo)_x 8 (55yo) _x
Leg curls 6 (600/0) _x 6 (6210)
_x 10 _x 10 _x 10 _x 10
_x 10 _-x 10
_x 10 _x 10
_x 10 _x8
_x 10 _x 10
Standingheet _x _x 8 8
10 -x
--x 10 _x 10 _x 10 10
_x 10 _x t0 --x
_x 10 _x8
_x 10 -x 8
_x 10 _x 10
Obliqu€rwists _x _x8 _x 8
10 _x 10 _x 10 _x 10
--x 10 _x 10
_x 10 _x 10 _x8 8
_x 10 _x l0 --x
_-x 10 _x8
Nect _. 10 _x 8
_x 10 10
-x _x t0 10
_x 10 _x 10 --x
--x 10 _x8
Sit-Lrpcrunch -x 8
_x_
Additionaler(ercises:
q
Off-Season II
Split Routine
Tuesdays(continued)
Date:
Exercis€ Week 6 Week 7 W€ek 8 Week9 Week 10
Te3t week
Back squat -\10 -, 1 0 -x 10 -x 10
-x8 -x 8 -x 8 -x 8
-x 5
-x3 -x3
-x s (85%) -x 4 (88%) -x 3 (90%) -x 2 (92Yol
Dead lilt -x 10 -x 10 -x 10 -x 10
8 x8 x8 -)< 8
-x
-x6 -x 6 -x 6
-x 6 (6s%) -x s (58%) -x 5 (70%) -x 5 (75%)
Leg curls -x 10 -x 10 -x 10 -x 10
-x8 -x8 -x 8 -x 8
-x 8 -x 6 _>< 6
Standingheel -x 10 -x 10 -x 10 -x 10
l aise s x8 8
-x8 -x 8 -x
-x8 -x6 -x 6
Obliquetwists -x 10 -x 10 -x 10 -x 10
-x8 -x 8 -x 8 -x 8
-x 8 -x 6
Neck -x 10 -x8 -x 8 -x 8
-x8 -x6 -x 6 -x 6
Sit-upcrunch -x-
_x_
Additional exercises:
41
Off-Season II
Split Routine
Thursday6
Date:
Exercise Week I Week 2 Week 3 Week 4 W€ek 5
Benchpress _x 10 10
-x _x 10 _x 10 _x 10
-x 10 -x8 -x 8 _x8 -x 8
_x 10 -x 8 -x 5 _x5
-x 5
_> 10 (@9o) 8
-x -x 4 _x4
-x 3
-x 8 (70%) _x 6 (75%) _x 6 (78%) -x s (82%)
-x 8 (-3 0 ) _ x 8 ( 3 0 ) -x 6 (- 20)
-x 8 (- 30) _x 8 (- 30) -x 6 (- 20)
Inclinepress _x 10 10
-x -x 10 _x 10 _x 10
-x 10 _x 8 -x 8 -x 8 -x 8
-x 10 (myo) _x 8 -x 8 -x 6 -x 6
-x I (5280) _x 8 (s5%) _x 6 (60%0)
-x 6 (520,6,
Shoulder 10 10
shruts
-x -x -x 10 _x 10 10
-x
_x 10 10 10
-x -x _x8 8
-x
-x 10 10 10
-x -x _x8
-x 8
BenFoverrows _^ 10 10
-x -x 10 10 10
-x -x
-x 10 _x 10 10
-x _x8
-x 8
-x 10 _x 10 10
-x _x8 -x 8
Bicepcurls _x 10 10
-x -x 10 _x 10 10
-x
-x 10 -x 10 10
-x -x 8
-x 8
-x 10 _x 10 10
-x _x8
-x 8
Dips
_x_
_x_
Additional exercises:
a
Off-Season II
Split Routine
Thuredaye(continued)
Date:
Erercbe Week 6 W€ek 7 W€ek8 Week9 Week 10
Test w€€k
Benchpress -x 10 -x 10 -x 10 x10
-x8 -x8 -x 8 -x 8
-x 5 -x 5
-x 3 -x3 -x 3
-x 5 (&5%) -x 4 (88%) -x 3 (90%) -x 2 (92%)
-x 5 (- 20) -x 5 ( 2 0 ) -x 5 (- 30)
-x 5 (- 20) -x s (- 20) -x 5 (- 30)
Inclinepress -x 10 -x 10 -x 10 -x 10
-x 8 -x8 -x 8 -x 8
-x 6
x 5 (55%) -x s (68%) -x 5 (ru%) -x 3 (75%)
Shoulder -x 10 -x 10 -x 10
shrues
" xd x8 x8
-x 8
Bent-overrcws -x 10 -x 10 -x 10
-x 8 -x8 -x 8
-x 8 -x6 -x 6
Bicepcurls -x 10 -x 10 -x 10
-x 8 -x8 x8
-x8 -x 6
Dips -x-
Additional exercises:
43
Off-Season II
Split Routine
Fridays
Date:
Exerciee Week 1 Week 2 Week 3 W€ek 4 Week 5
Back squat 10
-x -i 10 _y10 _x 10 10
10 .-x 8 -x
-x -x8 _X8 ---x 8
-x 10 8
-x8 -_x _x6
-_x 10 (5s%)
-x8 -x 8 --x 6
-x 8 (58%) 8 (60%) _x 6 (65%) --x
-x 6 (68%)
Power clean 8
-x --x8 -x 8 _xg
5 -x 8
-x -x 5 5
-x -x 5
_x 5 (60%) _x 5
- x4 . -x 4
-x 5 (6s%) s (68%) _x 4 (72%) _x
-x 4 (75%)
Walking
lunge -x 6 _x6
- x5 -x 5
(eachI€ -x5 --x 6 _x 5 5
-x
--x6 -X 6 _X 5
Leg curls
- x5 -x 5
_x 10 10
-x _^ l0 _x 10
-x 10 10 i in
-v 8
10 -x
-x x10 ---x 10
-x 8 _x8
Back raises _x 10 _x 10 10 10
-x -x -x 10
_x 10 _x 10 _x 10 _x 8
_x 10 -x 8
-x 10 10
-x -x 8 -x 8
Neck _x 10 _x 10 10 10
reslstance -x -x -x 10
_x 10 10 10
-x -x -x 8 8
Sit-upcrunch -x
_x_
Additional exercisesi
44
Off-SeasonII
Split Routine
Fridayg (continued)
tu:
kris€ We€k 6 Week 7 W€ek 8 W€ek9 Week 10
T€stwe€k
id squat -x 10 -x 10 -x 10 -x 10
-x8 -x 8 -x 8 -x 8
-x6
-x6 -x5 -x 3 (8s%)
-x8 -x8 -x 8
-x8 -x6
Backraises -x 10 _x 10 -x 10
-x8 -x8 -x 8
-x 8 -x 6
Neck -x 10 -x8 -x 8
res$tance g
_x
Sit-up clunch -x-
-x-
Additional exercises:
45
Off-SeasonII
Total-BodyRoutine
Mondays
Date:
Exercise W€ek L Week2 Week3 Week4 Week 5
Benchpress -x 10 -x 10 -x 10 -x 10 x10
-x 10 -x8 x8 -x 8 x8
-x 10 x8 -x 5 -x 5
x 10 (ssolo)-x8 -x 3
-x 8 (6solo)-x 6 (75%) -x 6 (78ob) x s l82oh)
-x 8 ( 30) x 8 (- 3 0 ) -x 5 (- 20)
-x 8 (- 3,0) -x 8 ( 3,0) -x 6 (- 20)
Backsquat -x 10 -x 10 x10 -x 10 -x 10
-x 10 )< 8 -x 8 )< 8 -x 8
-x 10 -x 8 x8 -x 8 x5
-x 10 (5570)-x 8 -x 8 x8
-x I (50olo)-x 8 (5s7o) -x 8 (58olo)-x 6 (70Y")
Behind-th+. x 10 -x 10 -x 10 -x 10 x10
necl Dress
' xlu -x8 x8 -x 8 -x 8
x 10 (50Yo) x8 -x 8 -x 6
-x 8 (s5%) -x 8 (s8o/o)-x 6 (6090) x 6 (620/0)
Shoulder -x 10 -x 10 x10 -x 10 -x 10
shruss
" xlu -x 10 -x 10 x8 -x 8
-x 10 x10 -x 10 -x 8 -x 8
Bent-overrows -x 10 -x 10 -x 10 x10 -x 10
-x 10 -x 10 -x 10 -x 8 x8
x10 -x 10 x10 -x 8 -x 8
Bicepcurls -x 10 -x 10 x10 -x 10 -x 10
-x 10 x10 -x 10 -x 8 x8
x10 -x 10 x10 -x 8 -x 8
Obliquetwjsts -x 10 x10 -x 10 -x 10 -x 10
-x 10 -x 10 -x 10 -x 8 -x 8
Neck x 10 -x 10 x10 -x 10 -x 10
resistance
XI U -x 10 x10 -x 8 -x 8
Sit-up crunch -x-
x_
Additional exercis€s:
46
Off-Season II
Total-Body Routine
Mondays (continued)
Date:
Exercise Week 5 Week 7 W€ek 8 Week 9 Week10
Test week
Benchpress -x 10 -x 10 -x 10 x10
-x 8 -x8 -x 8 -x 8
*x5 -x 5 -x 5
-x3 -x 2 _>< 2
-x s (85%) -x 4 (88%) -x 3 (90%) x 2 (92qo)
-x6( 20) x 5 (- 2 0 ) -x 5 ( 30)
-x 6 (- 20) -x 5 (- 20) -x 5 (- 30)
Backsquat x 10 -x 10 -x 10 -x 10
xg -x 8 -x 8 -x 8
-x6
-x6 -x5
-x 6 (7sok) -x 5 (77%) _x 5 (80ryo)_x 5 (82%)
Behind-the- -x 10 -x 10 -x 10 -x 10
neck press
-x8 -x8 -x 8 -x 8
x6 _x6 _x6 _x5
-x 6 (65yo) -x s (68%) _x s (70%) x 3 (75%)
Shoulder -x 10 -x 10 -x 10 _x 10
shruss
x8 _.8 _x8 _\8
-x8 -x6 -x 6 _x6
Bent-overrcws -x 10 -x 10 -x 10 -x 10
-x8 x8 -x 8 _x8
-x8 -x6 x6 -x 6
Bicepcurls -x 10 -x 10 -x 10 _x 10
_x8 _x8 _x8 _x8
-x8 -x6 -x 6 -x 6
Obliquetwists -x 10 -x 8 -x 8 _x 8
x8 -x6 -x 6 _x5
N eck -x 10 -x8 -x 8 _x8
fes$tance
_\E \6 _\6 _x6
Sifup crunch x- -x- -x- -x_
_x_ _x_
_x_ _x_ _x_ _x_
Additional exercises:
Off-SeasonII
Total-BodyRoutine
Wednesdays
Date:
E:€rcise Week 1 week 2 Week3 Week4 Week 5
Power clean
-x8 -x 8 -x 8 5
-x - x5
-x5 _x5 -x 5 -x 5 - x5
-x 5 _X 5 5 5
-x -x
_x 5 (6590) _x 5 -x 5
_x s (70yo) -x s (751a) a VBqo) _x 4 (80%)
-x
Incline press 10 _x 10
-x -x 10 -x 10 _x 10
-x 10 _x 10
-x 8 -x 8 -x 8
-x 10 _x 10 -x 8 -x 8 -x 8
-x 10 (50%) -x 70 (52o/o) 8 8
-x -x -x 8
-x 8 (5504) 8 (6070) _x 8 (62ok)
-x
Dead lift 10 _x 10
-x -x 10 10 _x 10
-x
-x 10 _x 10 -x 8 -x 8 _x8
-x 10 _x 10
-x 8 -x 8 -x 8
-x 10 (50%) _x 10 (520,6) 8 (5s7o) -x 8 (58Yo) _x
-x 8 (500,6)
Shoulder 10 _x 10
-x -x 10 -x 10 _x 10
-x 10 _x 10 10 8
-x -x -x 8
-x 10 _x 10 10 8
-x -x -x 8
Dumbbe nys -x 10 10 10
-x -x -x 10 _x 10
-x 10 _x 10 10
-x -x 8 -x 8
-x 10 _x 10 10
-x -x 8 -x 8
-r;.4n
_\ tu _\ l0 10
e\tensions -x -x 8 -x 8
_/ ru _ l0 10
-x -x 8 -x 8
-x 10 _x 10 10
-x -x 8 -x 8
Ob liq uetwists _. t0 _y l0 -x 10 -x 10 10
-x
_x 10 _x 10 10
-x -x 8 -x 8
Wrist curls y to
-x 10 -x 10 10
-x
-x 10 _x 10 10 8
-x -x -x 8
AdditionalexercGes:
l-
I
Off-SeasonII
Total-Body Routine
Wednerdayr (continued)
Date:
Erercfue Week 6 Week 7 Week8 Week9 We€k10
Te3t week
-x 5 -x 5
-x5 -x5 -x 5
-x 4 -x 4
-x3 -x3 -x 3 -x 2 (92%)
-x 3 (85%) -x 2 (8890) -x 2 (<n%,
Inclinepress -x 10 _x 10 -x 10 -x 10
-x8 x8 x8 -x 8
-x6 -x 6 -x 6
-x6 -x 5 -x 5
-x 6 (65ok) x 6 (68%) -x s (7090) -x s Q2q.)
Dead lift _x 10 x10 -x 10 -x 10
x8 -x8 -x 8 -x 8
49
Off-Season II
Total-Body Routine
Fridays
Datel
Ex€rcise Week 1 Week 2 Week3 Week4 W€ek 5
Back squat 10 _x 10
-x -x 10 -x 10 10
-x
-x 10 -x 8 -x 8 -x 8
-x 10 _x8 -x 5 -x 5
_x 10 (500,6)
_x 8 ^4
-x 8 (6570) 6 (nYo) _x 6 (78%) _x 5 (82olo)
-x
-x 8 (- 40) _x 8 (- 40) _x 6 (_ 30)
-x 8 ( 40) _x 8 (- 4 0 ) _ x 6(_ 30)
Bench press 10 10 10
-x -x -x -x 10 -x 10
-x 10 -x8 8
-x 8 -x -x 8
-x 10 _x 8 -x 8 -x 8 -x 8
-x 10 (600,6)
_x 8 8
-x -x 8 -x 8
_ x 8 (65%) 8 (68%) _x 8 (70yo) _x
-x 8 (72o/o)
Powerclean _x 8 -x 5 -x 5 -x 5
-x5 -x 5 -x 5 -x 5 -x 5
-x5 -x 5 -x 5 4
-x -x 4
_x s (60%) s (55%) 5 (70Yo) _x 4 (72%) _x
-x -x 4 (7soh)
Alternate _x 10 10 10
inclinedumb- -x -x _x 10 _x 10
bell presses -x ru -x 10 10
-x -x 8 _x8
_x 10 -x 10 lO
-. -rl
Bent-overrcws _x 10 10 10
-x -x _x 10 _x 10
_x 10 _x 10 10 _x8
-x _x8
_x 10 -x 10 10 _x8
-x _x8
Leg curls _x 10 10 _,t0
-x _.t0 _.ro
-x 10 10 10 _x8
-x -x _x8
_x 10 10 10 _x8
-x -x _x8
Bicepcu s _x 10 10 10
-x -x _x 10 _x 10
-x 10 -x 10 10 _x8
-x _x8
_x 10 -x 10 10 _x8
-x _x8
Neck _x 10 10 10
-x -x _x 10 _x 10
_x 10 -x 10 10 _x8
-x _x8
Sit-upcrunch _x_ _x_ _x_ _x
_x_ _x_ _x-
Additionalexercises:
50
I
I
Off-Season II
Total-Body Routine
Ftidays (conlinued)
Date:
Exercise Week 6 We€k7 Week8 Week9 Week 10
Test week
Backsquat 10 10 -x 10 x10
-x -x
-x 8 -x8 -x 8 -x 8
XI -xs -x 5
-x3 -x2 -x 2 -x 2
5 (8s7o) -x 4 (88%) -x 3 (90%) -x 3 (9290,
-x
-x 5 (- 30) -x 5 (- 30) -x s (- 40)
6 (- 3'0) -x s (- 30) -x 5 ( 40)
-x
Benchpress 10 -x 10 -x 10 -x 10
-x
-x8 -x8 x8 -x 8
-x6 -x6 -t 6
-x6 -x 5
6 (751o) -x 6 (78ok) x 5 (80%) -x 5 (82ok)
-x
Powerclean -x 5 -x5 -x 5
-x4
-x 4 -x3 x3 -x 3
4 \78o/o)-x 3 (80'/o) -t 2 (8290) -x 2 (850,6)
-x
Altemate -x 10 -x 10 -x 10
rnclinedumb I a 8 x8
-x
-xB -x6 -x 6
Bent-overrows -x 10 -x 10 -x 10
-x 8 -x8 -x 8
-x8 -x6 -x 6
Leg curls -x 10 -x 10 -x 10
-x 8 -x8 -x 8
-x 8 -x 6
Bicepcurls -x 10 -x 10 -x 10
-x 8 -xg -x 8
-x 8
Neck -x 10 -x 10 -x 10
resistance 5
-x
Sit-upcrunch -x-
Additionalerercises:
51
TESTWEEK 7. for rep nu\ lestint do as many repc
dsyuu
can u_iththe final weight. Ir you can do
The loth weel oJ ea(h routinei5 devoted more
ru resl_ rnan_t|vereps great.Determineyourcalcu-
Ing. use the fo owing
Sujdeline\and the chdrt rdrectpersondlbest using the personal
best
provrded whjle testing your progress.
conversLonchart in Appendi\ D.
1. Test jn the presenceof your coach. 8. lf you dre litrinSvery heavy weighr<,
may neectmor€ warm_up sets. 1uu
2. Kevrewthe sectionon testingin , hdpter
4 q. for your
3. \noo<e belween single ma-\ and rep other coree,,erciiesthat you arenoL
ma^ actualtytecrin8(e.9.. inctinepiess;.
testtng methods. rare
4. R€cord.your goaj weitht your ldtesL wortout weithl dnd u\e Appen-
5. uslng rhe core e\ercise v\eighr proaressiorr or\ U lo determineyour cal(ulatedpersonal
cnarrin Appendi\ B, rijl in lhe wei8hL\ best.
fo, 10. Remember, you do not need to test auxildy
tne t^arm-upsetcleadint up to you;
hea\,1
ser,.tLrsLa\ you woujd do for a rezutal
workout ll. lfyou havemeryourgoats
8reat.tflou.\e
6. Uduring singlema\ Lesting surpd\sedthem evenbetter.Ir you did
lou rea(hvour not
reach vour godls, reevaluateyour
toar.andthmk you cdn do more, try another eoa!
srnSreMth a 5- ro 10Jb increase' settjng procedures.
SINGLE
MAXTESTINC
Benchpress Back squat
5
8 X8
3
5 x5
2
x3
x2
x 1 (goal) x2
x I (goal) x 1 (goat)
-
REPMAX TESTINC
Power clean
Bench press
5 Back squat
X8
3 I
x5
2 5
x3
3 (900,6of goat) 3
x 5 (85%of goat) x 5 (8s% of goal)
Preseason
Workout
TI hi' lhird rnd la-t,1' N_ows€t the goals you u.ant to achieveby the
clepreparing),ou for the up.oming seasonshould end of this cycle. Be reasonablein setting goals.
st;rrtin early summer and €nd just b€forefootball Make them challenginSbutobiainable.Your goals
practicestarts in AuSust. Familv vacationsoften rvill be usedto calculatehor\ heavilyyou wiu Eain
conflictwith this cycle.Dovour best in that situa- dunnS rh^, )clc A. tor ) our au,,ilia'verer.i.e-.
rro'l Rp[r' lolhF5p,rion' \\'\rr lf | \4i.- lrdrnint use moderateweights at first (basedon what you
Days?" in chapter ,1. have done in the past)and progresswhenyou can,
The sample workout is for 9 $/eeksof trainint following ihc direction in chapter L
plus I week of testing. If your summer schedule
allons onli' T rveeks,deletelveeks 2 and 4. If you Eterch€ PenonalSesl Ne{ Pe6onalCoal
have only 8 r'eeks, deleteWeek 2 fronl thc pro
gram. Rememb€rto consultr^'ithyourcoachwhen Bench press
modi4'in8 your R'orkout plan. Backsquat
At this tim€ of the year, you should also work
on conditionin8, speed, agility, and perfectinS
_""our football skill. Remember,you must be a to- Behind'the'neck
ial athlete io be a good football player.
WORKOUTGOALS WORKOUTCHARTS
Re.Jrd \,'ur neq per-on.{bF.l to, th., .(.ci,p. Pages54-5Tcontainthe workout chartsyou'llIol-
that were tested, and record the calculatedper low for the preseasonworkout. You may choose
sonal best for all ol the other exercises.Remenr either the split routine (MTuThF) or the total-body
b€r, the number should represent one siir.gle ioutine (MWF).
repetition personal best.
53
Preseason
Split Routine
Mondays
54
Preseason
Split Routine
Mondays (continued)
late:
Erercise Week 6 Week8 Week 9 Week 10
T€stweek
3€nchpress x 10 x10 x10 -x 8
-x8 -x 8 x8 -x 6
-x6 -x 5
-x 5 -x5 -x 3 (857o)
r.lrne press -x 10 _x 10 -x 10 -x 10
-x8 -x 8 -x 8 -x 8
-x 8 -x 8 x8
x 5 (72%) -x 5 (75%) -x 3 (77ok) x 3 (8070)
:houlder -x 10 _x 10 -x 10 -x 10
.i'-rues x8 x8 -x 8
x8 _x6
-x8 -x8 -x 8 -x 8
-x8 -x 6 x6 -x 6
3:.ep curls -x 10 -x 10 -x 10 -x 10
x8 x8 x8 -x I
-x8 -x 6
. r.ep -x 10 _x 10 -x 10
:t€nsions g x8 x8
_x -x 8
-x 8
{dditional €xercises:
Preseason
Split Routine
Tuesdays
Date:
Exercise We€k 1 Week 2 Week 3 Week4 Weck 5
Backsquat -x 10 10 10
-x -x -x 10 x10
-x 10 -x 8 8
-x -x 8
-x 10 5
-x 5 -x
-x 10 (55%)
-x 3 -x 3
-x 8 (@%) _x 6 (7sqo) _x 6 (?fr%) _x 5 (s2%)
_x 8 (- 20) _x 8 (_ 20) _x s (_ 30)
_x I (- 20) _x 8 (_ 20) _x s (_ 9,0)
Powerclean _x 8 8 5
-x 8 -x -x
-x 5 -x 5
-x5 -x 5 -x 5
-x 5 (55%) 5 (65%) _y 5 t70%t _\ 4 t72o^t
-y ^ 4,7qs"\
Walkins r 6
-x 6 -x 5 -x 5
Iunge
(eachled -x 5 -x 5 -x5
_x b -x 6 5
-x 6 -x
Backraises _x 10 10 10
-x -x -x 10 10
-x
-x 10 -x 10 10 8
-x -x -x 8
-x 10 -x 10 10 8
-x -x 8 -x
Oblique twists _x 10 10 10 10
-x -x -x -x 10
-x 10 -x 10 10 8
-x -x -x 8
-x 10 10 10 8
-x -x -x 8 -x
Neck 10 10 10
-x -x -x -x 10 -x 10
resistance
-x 10 10 10
-x -x -x 8 -x 8
Sit-upcrunch _x_
-x
Additional exercises:
56
Pregeason
Split Routine
Tuddays (continued)
Date:
Ex€rcise Week 6 w€ek 7 W€ek8 Week9 Week 10
T€st week
Backsquat -x 10 -x 10 -x 8 -x 8
-x8 -x8 -x 5
-x 3 -x 3
-x2 -x 1 -x 2
-x 4 (8s7o) -x 3 (90%) -x 2 \92%, -x 1 (9s%)
-x6( 20) -x s (- 2s) -x 4 (- 30)
-x6( 20) -x s ( - 2 5 ) -x 4 (- 30)
Powerclean -x 5 -x 5 -x 5
-x 5 -x5
-x4 -x 3
3 (777o) -x 3 (8o%) -x 2 (82okl -x 2 (85%)
-x
Walking -x 5 -x 4
lunS€ , q
(eachleg) -x4 -x 4
-x5 -x4 -x 4 -x 4
Backraises 10 -x 10 -x 10 -x 10
-x
-x8 -x8 -x 8 -x 8
-x8 -x 6
Obliquetwists -x 10 10 -x 10 -x 10
-x
-x8 -x8 -x 8 -x 8
x8 -x 5
Neck 10 -x8 -x 8 -x 8
-x
resistance
-x6 -x 6 -x 6
Sifup crunch -x-
Additionalexercises:
Preseason
Split Routine
Thursdays
Date:
Erer€fue Week 1 Week 2 Week 3 Week4 Week 5
Benchpress 10
-x _x 10 10
-x _x 10 _x 10
-x 10 _x g
.-x 8
10 _x5 -x 8
-x
10 (6070)_x -x 5
-x 3
-x 3 -x 3 -x 3
-x 8 (70%) -x 6 (7s%) _x 5 (80%) _x 5 (8sqo)
_x 8 (_ 20) _x s (- 20) _x s (_ 30)
_x 8 (_ 20) _x 8 (_ 20) _x 8 (_ 30)
Behind{he- _x 10 _x 10 _x 10
neck press -x 10 _x 10
-x 10 8
-x 8 -x -x 8
_x 10 -x 8
-x 8 -x 8
-x 6
-x 10 (s0oi6)_x 8 (55o/t) 8 (50%) _x
-x 6 (62%l _x 6 (6syo)
Bent-over rcws 10
-x -x 10 _. 10 10
-x _x 10
_x 10 _x 10
-x 10 _x8 8
_x 10 -x
_x 10 _x 10 8
-x -x 8
Bicepcurls _x 10 _x 10 _x 10 10
-x _x 10
-x 10 _x 10 10
-x _x8
10 -x 8
-x _x 10 10 _x8
-x -x 8
Wrtst curls 10
-x _x 10 10 _x 10
-x -x 10
-x 10 _x 10 -x 10 8 _x g
-x
-x 10 10 _x 10
-x -x 8
Dips -x 8
Additional exercises:
58
Pregeagon
Split Routine
Thuredays (continued)
Date:
Exercfue Week 6 Week 7 We€k8 Week9 Week 10
Test week
Benchpress -x 10 -x 10 -x 8 -x 8
-x 8 -x8 -x 5
x9 -x 3
x1 _x1 -x 2
-x 4 (87%) -x 3 (907o) -x 2 192%) -x 1 (9s%)
B€hind-the- -x 10 -x 10 -x 10 -x 10
neckpress x8
-x8 -x 8
-x6 -x 5
-x 5 (58%) -x 5 (70ok, -t 3 (nYo) -x 3 (75%\
Bent-overrcws -x 10 -x 10 -x 10
-x8 -x8 -x 8
-x8 -x 6
Bicepcurls -x 10 -x 10 -x 10
-x8 -x8 x8
-x 8 -x 6
Wdst cuds -x 10 _>< 10 -x 10
-x 8 -x8 -)< 8
-x 8 -x 6 -x 6
Dips -x-
Additional exercbes:
59
preseason
Split Routine
Fridaye
Date:
Exercise
Week I Week 2 Week 3 Week4
Power clean Week s
-_-x 8
-_ -x 8 _ -x s
_x 5 _x5
_-x4
._-x s (65yo) _- x4 _-x4
._-x 4
-x 5 tT,o/ol
, _-\,\ou7o,
Back squat _x 4 (82%) _-x
_-x 10 _-x 3 (85%)
10 _x 10
-_.-x 10 _x 10
_ -x 8 _ -x 8 -._-x 10
_x 10 -_-x 8
= -x 8 --x8
-x 8
_-x 10 (60%) _ -x 8 _-x6
. _ -x 8
_x6
-x 8 (65%) _-x 8 (6s%)
_x 6 (n%) _x 6 (7so/o)
,Warking
runge
(each teg) _-x 5 --xs
_x 6
Leg cuds _ -x 5
=-x 10 ._-x 10 _-x 10
_x 10 =-x 10
_-x 10 _x 10
._-x 10
_-x 10 _-x --x 8 _-x 8
t0 ._-x 10
Sfanding heel --x 8
_-x 10 _- x 8
_-x 10 _-x 10 _x 10
_-x 10 _-x _-x 10
10 _x 10
-_-x 10 _-x 8
-_-x 10 _x 8
_-x 10 . _ -x 8
-_-x 10 _x 8
resistance _x 10 _-x 10 =-x 10
_-x 10 _-x _x 10
l0 _-x 10
Sit-up crunch _ -x 8 _-x8
Additionai exercises:
Preseason
Split Routine
F idays (continued)
Date:
Exercise Week 6 Week 7 Week 8 Week9 Week 10
Test we€k
Powerclean -x 5 -x 5 - x5 x5
x4 -x 4 x4
-x3 -x 3 - x3 -x 2
-x2 -x 2 - x2 -x 1(9570)
2 (87ok) -x 2 (901o) -t. 'I (92%)
-x
Backsquat -x 10 -x 10 x10 -x 8
-x8 -x 8 x8
-x6 -x 6 -x 5 -x 5
-x5 -x 3 -x 3 (85%)
x s (nokl -x 5 (8,0%) -x 3 (82%)
Walking -x 5 -x 4
lunge
(eacnLeg) -x 4
-x 4 -x 4
Leg curls x 10 -x 10 -x 10
-x8 -x 8 -x 8
-x 8 -x 6
StandinSheel -x 10 -x 10 -x 10
raises x8
-x 8
x8 -x 6 -x 6
Neck -x 10 -x 8 -x 8
resistance
x6 -x 6
Sit-upcrunch -x-
Additionalexercises:
61,
Preseason
Total-BodyRoutine
Mondays
Date:
Ex€rci6e Week 1 Week 2 Week 3 week 4 We€k5
62
Preseason
Total-Body Routine
Mondays(.ontinued)
lsr:
e-cis. week 6 W€ek 7 Week8 We€k9 Week 10
Test week
i-'r: g:ess -x 10 -x 10 -x 8 -x 8
-x8 x8 x6 -x 5
x5 -x 3 -x 3
-x2 -x 1 -x 1
-x 4 (8so/o)-x 3 (9090) -x 2 (92Vo, -x 1(9570)
-x 10 -x 10 x10 -x 10
x8 -x 8 -x 8 x8
-x5 -x6 x5 -x 5
-x 5 -x 3 x3
-x 10 _x 10 -x 10 -x 10
x8 -x8 -x 8 x8
-x 8 -x6 -x 5 -x 5
x 5 (68010) x 5 (70%) x 3 (7210\ -x 3 (75ok)
ar.ulder x 10 -x 10 -x 10 x10
..j-rgs
_x 8 -x6
-x8 -x 6 x5
i::t-over rows -x 10 -x 10 -x 10 -x 10
-x8 -x 8 x8 -x 8
-x8
3dep cuds -x 10 -x8 -x 8 -x 8
-x 8 -x 8 -x 8 -x 8
x8 -x 6 _x6
::nding heel -x 10 -x8 -x 8 -x 8
.a -x6 -x 6
\e.k x 10 x8 x8 -x 8
:esirtance
_)< g -x6
>:: up crunch x-
.\dditionalexercises:
63
Preseason
Total-BodyRoutine
Wednesdays
Date:
Exercise Week I Week 2 We€k 3 W€ek 4 Week 5
-X E -X 8 -x 5 _x5
-x 5 _x 5 5
-x - x5
-x5 _x 5 4
-x - x4
-x 5 (50o/o)_x 5 4
-x -x 3
-x s (70ok) _x a (80%) _x 4 (82%) _x 3 (85yo)
Behind-the- 10 _x :10
-x -x 10 -x 10 10
neck piess -x
-x 10 _x 8 8
-x -x 8
-x 10 _x 8 8
-x -x 6
_x 10 (50o/o)
_x 8 8
-x -x 6
-x 8 (5so,6) _x 8 (57qo) _x 8 (600/0) _x 6 (62ok)
Walking _t 6 _x 6
lunge -x 6 _x 5
-x 5
(€achteg) -x o _x6 5
-x -x 5
-x6 _x 5 5 _x 5
-x
Dumbbellflys _x 10 _x 10 _x 10 -x 10 _x 10
_x 10 10 10
-x -x -x 8 _x8
_x 10 -x 10 10 8
-x -x -x 8
Shoulder _x 10 10
-x -x 10 10 10
shruss -x -x
" -x 10 _x 10 10
-x _x8 _x 8
_x 10 _x 10 10 _x8
-x -x 8
Tricep _x 10 _x 10
-x 10 _x8 8
-x
_x 10 l0 10 _x 8
-x -x
_x 10 10 10 _x 8
-x -x -x 8
Leg curls _x 10 10
-x -x 10 10 10
-x -x
_x 10 -x 10 10 _x8
-x -x 8
Wrist curls _x 10 10
-x -x 10 -x 10 10
-x
_x 10 -x 10 10 _x 8
-x
Additionalexercises:
Preseaaon
Total-Body Routine
Wednesdays (continued)
Date:
Exercise Week6 Week 7 Week I Week 9 Week 10
Test week
Power clean -x5 x5 - x5
x3
-x 3 -x 3 x:
-x 3 -x 3 -x 2 -! : fL
\ 2/87%) \ 2(o0%) \ 2(o2%)
Behind-the- -x 10 -x 10 -x 10 -x 10
necl Dress
' x6 -x 8 -x 8 x8
-xb
_x6 -)< 6 -x 5 -x 5
_/ b(65%) _\ b(68%) _\5(70%) _/ 5\7206)
Walking -x 5
lunee
leac n Le g ) -x 4
-x5 _x4
Dumbbellflys -x 10 x10 -x 10 -x 10
-x8 -x 8 -x I -x 8
-x 8 -x 6
Shoulder -x 10 -x 10 -x 10 -x 10
shrues
" Yd
-x I -x 8 -x 8
-x 8 -x 6 -x 5
Tric€p -x 10 -x 10 -x 10 -x 10
ext€nslons g
_x -x 8 -x 8 -x 8
-x8 x6 -x 6
Leg curls -x 10 x8 -x 8 -x 8
-x8 -x 6 -x 6
lfrist curls -x 10 -x 8 -x 8 -x 8
-x8 -x 6 -\ 6
Additionalexercises:
Preseason
Total-BodyRoutine
Flidays
Date:
Ex€rcis€ Week 1 Week 2 Week3 Week 4 Week 5
Additional exeicises:
Preseason
Total-BodyRoutine
Fddays (continued)
l::e:
Ll€r(is€ Week 6 W€ek 7 Week 8 W€ek9 Week 10
Test weck
-:"iil squat x 10 -x 10 -x 8 -x 8
-x 8 -x8 -x 5 -x 5
-x 5 -x5 -x 3
x2 _xl _x1
x 4 (8so/o)-x 3 (900,6)-x 2 (qvo, -x 1(9s7o)
-x 6 (- 40) -x 5 (- 40) -x 4 (- 40)
-x 6 (- a0) -x 5 (- 40) -x 4 (- 40)
:-\!er clean -x 5 -x 5 -x 5
-x4 -x4 x4
-x 3 -x 3
-x 3 (75%) x 2 (78ok) -x 2 (8070) x 2 (851o)
3€nchpress -x 10 x10 -x 10 x10
x10 -x 8 -x 8 -x 8
-x6 x6 x6
-x6 -x6 -x 5 -x 5
-x 6 (72vot -x 6 (75ok) -x 5 (78ok) -x 5 (80o/o)
Bentover -x 10 -x 10 -x 10
ror{s
Xd x8
x8 -x6 -x 6
Alt€rnate -x 10 -x 10 -x 10
Inclinedumb- x8 x8
-x 8 x6 -x 5
Bicepcurls x 10 -x 10 -x 10
-x 8 -x8 -x 8
x8 x6 -x 6
Obliquetwists -x 10 -x 10 -x 10
-x 8 -x 6
Neck -x 10 x8 x8
resistance
xd -x6 -x 6
Sit'up crunch -x-
x
Additionalexercises:
67
66 Strength TraininS for Football
SINCTEMAX TESTINC
power clean
Eench press Back squat
_ x5 8 I
- x.l 5 5
_ x2 :l
^1 2
x'l (goal) -x2
- l
'l (Boal)
- x 'l (goal)
REPMAX TESTINC
Benchpress Back squat
5 x8
3 x5
- x5
2 x3
3 (907oof goal) -x3
x s (85olo
of soai) 5 (8590ol goat)
ln-Season
Workout
69
In-Season
Mondayg
Date:
Er€rcis€ We€k 1 Week 2 Week 3 Week4 Week 5
Back squat -x 10 -x 10 -x 10 -x 10 10
-x
-x8 -x8 -x 8 -x 8 -x 8
-x 8 -x8 -x 8 -x 6
-x 8 (450,6)-x 8 (4890) -x 8 (s0%) -x 6 (50%) -x 6 (s2Vo)
Benchpress -x 10 -x 10 -x 10 -x 10 10
-x
-x 8 -x8 -x 8 -x 8 -)< 8
-x 8 -x8 -x 8 -x 8 -x 8
-x 8 (60%) -x 8 (650,6)-x 8 -x 6
-x 8 (70%) -x 6 (72Eo) -x 5 (72Yo)
Power clean -x 5 -x6 -x 6
-x5 -x5 -x 5 -x 5 -x 5
-x 5 -x 5
- x 5 (55%) -x s (58%) -x s (50%) -x 4 \62%) -x 4 (62%)
Behind-the- -x 10 -x 10 -x 10 -x 8
-x 8
neck Dress
' xb -x8 -x 8 -x 8 -x 8
-x8 -x8 -x 8
-x 8 (55%) -x 8 (60%) -x 8 (62ok) -x 6 (&%) -x 5 (&%)
Bent-overrows -x 10 -x 10 -x 10 -x 10 -x 10
-x 10 -x 10 -x 10 -x 10 -x 10
Bicep curls -x 10 -x 10 -x 10 -x 10 -x 10
-x 10 x10 -x 10 -x 8 -x 8
Standint heel -x 10 -x 10 *x 10 -x 10 x10
raises
XI U *x 10 -x 10 -x 10 -x 10
Neck -x 10 -x 10 -x 10 -x 10 -x 10
resFtance
_x 10 -x 10 -x 10 -x 8 -x 8
Sit-upcrunch -x-
_x_
_x_
Additionalexercises:
70
In-Season
Mondays(continued)
Datel
Exerctue Week 6 Week 7 Week8 Week 9 W€ek 10
Backsquat -x 10 -x 10 x10 -x l0
-x 8 x8 -x 8 -x 8 -x 8
-x 6
-x 6 (52%) -x 5 (s%) -x s (saolo) -x 5 (s6%) -x 5 (s6%)
Benchpress -x 10 -x 10 -x 10 _x 10 -x 10
-x8 -x 8 -x 8 -x 8 x8
x8 -x6 x6
x6 -x5 -x 5 x5 x5
Powerclean -x 6 -x 6 x6 -t 6 -x 6
-x5 -x 5 -x 5 x5
-x 5 -x 4
4 (&qo) x 4 (&ok) - x 3 (65%) -x 3 (66v.) -x 3 (68%)
-x
Behind-the -x 8 -x 8 -x 8 x8 -x 8
neckorebs 5
-x -x 5 -x 5
x6 -x 5 x5 -x 5 x5
Bent-overrows -x 10 -x 8 -x 8 -x 8 -x 8
-x 10 -x 8 -x 8 -x 8
Bic€pcurls x 10 x8 x8 x8 x8
-x 10 -x 8 -x 8 x8 -x 8
Standingheel -x 10 -x 8 -x 8 x8 -x 8
raises 10 8 8
_x -x -x -x 8 -x 8
Neck -x 10 -x 8 -)< 8 -x 8 -x 8
resistance x 10 x8 x8 8
-x 8 -x
Sit-upcrunch x-
Additionalexercises:
71
In-Season
Monda'B (continued)
Date:
Ex€rcige Week 11 W€ek 1z Week 13 W€ek 14
Back squat
-x8 _x8 -x 8 _xg
-x 6 _x 6 -x 6 _x6
-x5 _x5
-x 4 (s8o,6) _x 4 (s8yo) _x 4 (6ovo) _x a 6}ok)
Benchpress 10 _x 10
-x -x 10 10
-x
-x8 _x8 -x 8
-x 8
-x 6 -x 6 6
-x
-x 5 -x 5 -x 5 -x 5
-x 4 (no/o) _x a esyo) _x 3 (80o/o) _x 3 (e0%)
-x6 _x6 -x 6 _x6
-x 5 5
-x -x 5
-x3 -x 3 -x 3
-x 2 l70ok\ _x 2 (7jok) _x 2 (72%) _x 2 (22%)
Behind the-
-x8 -x 8 _x8 8
-x
-x 6
-x 5 - x5 5
-x -x 5
-' 4 (6 8 o to t _ / 4t68oo, _ r 3(70oo, j (70oo,
_
^
-x 8 _x8
-x 8 -x 8
-x8 -x 8 _x8 -x 8
Bicep curls _x8
-x8 -x 8 _x8
-x8 -x 8 -x 8 8
-x
Standing heel
-x8 -x 8 -x 8 -x 8
_.8 _^8 8
-x -x 8
Neck
-x 8 _x8 -x 8
-x8 -x 8 8
-x 8 -x
Sit-up crunch
Additional exercises:
72
In-Season
wednesdays
Datel
E)(ercis€ Week 1 Week 2 Week 3 W€ek 5
Bench press -x 10 -x 10 -x 10 x10 x 10
-x I -x8 -x 8 -x 8 -x 8
-x 8 -x8 x8 -x 8 -x 8
-x 8 (55%) x 8 (58%) -x 8 -x 6 -x 6
-x 8 (6070) -x 6 (6s%) -x 6 ((a%)
Let press _x 10 -x 10 -x 10 -x 10 -x 10
-x 8 -x 8 -x 8 -x 8 -x 8
-x 8 -x 8 -x 8 -x 6 -x 6
-x 8 (450,6)-x 8 (480,6) x 8 (s0%) -x 6 (52v.) -x 6 (52vo)
Inclinepress -x 10 -x 10 -x 10 -x 10 -x 8
-x 8 -x 8 -x 8 -x 8 -x 8
-x8 -x 8 -x 8
-x 8 (45%) - x 8 (48%) -x 8 (5070) -x 6 (559o) -x 6 (58".6)
Shoulder -x 10 x10 -x 10 -x 10 -x 10
shrugs x 10 10 x10 10 10
-x -x -x
Bent-overrows -x 10 -x 10 x10 -x 10 -x 10
-x 10 -x 10 -x 10 -x 10 -x 10
Bicepcurls -x 10 -x 10 -x 10 -x 10 -x 10
10 -x 10 -x 10 -x 10 -x 10
-x
Legcurls 10 -x 10 -x 10 -x 10
-x
10 -x 10 -x 10 -x 10 -x 10
-x
\eck 10 -x 10 -x 10 -x 10 -x 10
-x
resistance 10 10 x10 10 x10
_x -x -x
srt-uPcrunch -x-
-\dditionalex€rcises:
73
In-Season
Wednesdays(continued)
Date:
Exercise Iiteek 5 Week7 week 8
Benchpress We€k9 W€ek10
_x 10 _x 10
-x 10 _x 10
8 -x 10
-x -x 8 _x8 _x 8 _x 8
_x 6
_x 6 _x5
_x5
-x 6 (680,6) s (70%) _x
-x s (moh) _x s (70yo) _x
Leg press 4 (72ok)
-x 10 _x 10 _x tu _x 10
-x 10
-,8 _,8 _.a _<8
-x 8
-x6 -x 6 _xo _x6
-x 6 (5290) s (s4yo) _x
-x 5 (5a%) _x 5 (s6%)
IncJinepress -x 5 (560,6)
-x8 _x 8
_x8
_x 6
_x5
_x 5 _x5 _x 5
_" 6(58do) _, 5{o09ol q,ano-r
^ 5(6090) _< 4t t J2o6)
Shoulder -.
shrue. _x 8 _x 8
_x 10 _x8 _x8 I
Bent ov€r rowr -x _x 8
,u
-.8 _(8 8
_x 10 -x _x 8
_xg _x8 _x8
Bic€p curls
_.8 _,8 _x 8
-x 10 _x8 _x8
L€q curls -x 8 _x 8
_. 8 _ . 8 _x 8 _x8
_x 10 _x8 _x8 _x8
-x 8
_' t0
resiitdnce 8
_. 10 -x -x 8
_.8 _\8 _x 8 8
Sit-up crunch -x
Additional exercises:
In-Season
Wedneedaye (continued)
Date:
Exercise W€ek 11 We€k12 Week 13 Week 14
Bench pr€ss -x 10 -x 10 -x 10 x10
x8 -x 8 x8 -x 8
-x6 -x 6 x6
-x 5 -x 5 x5
-x 4 lnvol -x 4 (72%) -x 3 (7590) -x 3 Qsq.,
Leg press x8 -x 8 x8 -x 8
-x6 -x 5
-x5 -x 5 -x 5
-x 4 (58%) -x 4 (58%) -x 4 (6090) x 4 (601o)
Incline press -x 8 x8 -x 8 -x 8
-x 6
-x 5 -x 5 -x 5
-x 4 (62Yo) _x 4 (62Vo) x 4 (65%) _x 4 (6s%t
Shoulder -x 8 x8 -x 8 -x 8
shruSs
x8 -x 8 -x 8 -x 8
Bent"overrows xB -x 8 -x 8 _x 8
x8 -x 8 -x 8 -x 8
Bicep curls -x8 _x 8 -x 8 x8
-x 8 x8 -x 8 -x 8
Let curls -x8 xB x8 -x 8
_x8 -x 8 -x 8 -x 8
Neck x8 -x 8 -x 8 -x 8
-x8 -x 8 -x 8 _x 8
Sit-up crunch
Additional exercis€s:
75
STRENGTH-TRAININC
EXERCISES
CoreExercises
79
ExerciseTechnique
The bar is loaded evenly with collars. Pause,
Lie on the bench. Your eyes should be Low€l the bar slowly, maintaining control,
direcdy under the bar. to the chestcloseto the nipples (Figure
Place hands eveily on the bar, slishtly 9.1, b and c).
wider than shoulder-width apart. Pause.
Wrap thumbs around the bar; lock The elbow angle should be 90..
Drive the bar up to the starlinp Dosition
Rest your body and head on the bench tFisure9.1. d and e).
throughout the exenise.
Keep the head and hips on the bench.
Spread legs to the sides of the bench. Do not aich. twist the body, or move the
Keep feet,flat on floor, poinhng stiShtly feet.
Stay "tight-stront" throuShout the
Lift the bar off the racks in a controlled movement (i.e./ keeP your muscles
contract€d,not limp).
Stabiiizethe baroverthe upperpan ofth€ Do not jam the bar at the top.
chest,leepinS rhe alms sliaight, etbows Return the bar to the rack in a controlled
locked, and grip right (Figuie 9.1a).
ii
FigtE 9.1 Bench press.
Core Erscises 81
Technique
Exercise
The bar is loaded evenly wi*r collars. Sit comfortablywith hips and backsecure
Place hands €venly on the bar, slithdy on the bench,legsto the sides,feetflat
wider than shoulder'width apart. on the floor, and headon th€ bench.
Wrap thumbs around the bar; lock wrists.
82 StrenArh TraininA for Foorbail
Figure9.2
Core Exercises 83
PRESS
BEHINDTHE-NECK a belt for tower back and abdominal stability in
both the seatedand standinS Positions
The behind-the'neck pless is th€ orily major Press SpottingTechnique
head.
-:1which you push the weight b€hind th€
lhis €xercisehelPs strengthen the upPer back Always use a spotter. For leverage, the sPotter
nuscles and provides a balanceto the bench Press. should stand in an elevated Position behind the
It also h€lps prev€nt rounded shoulde$ caused by bar alld close to your head. Usualy only one sPot-
e\cessive bench-Press work. SPeciticaly, it trains ter is needed; iI heaq? weights are used, however,
:he shoulders (deltoids), arms (tdcePs),and up- three are necessary, one behind you and one on
p€I back (kapezius). It also Provides needed shoul- each side.
ler fl€xibility.
You can do th€ behind-the_neckPress from BreathingTechnique
eiiher a standingor a seatedPosition.The instruc
tions glven here assume a seat€d Position, but the Unrack the bar, inhale, hold your breath while
technique is the same retardless of th€ Position. lowerins the bar. fxhale siouly dll the way to lhe
In the seatedposition, the upper backmusclesare top of the upwardpush.Or. ii you Prefer'unract
isolated.In the standing Position,youmight tend and position the bar tust. Then inhale whil€ lower-
ro use vorrr lees lo lilt the weight B€calrsethe ing the bar and exhaleslowly while Pushint the
bar up.
"eighri.pu.hidorerthehead.iou.houldwear
ExerciseTechnique
The bar is loaded evenly with collars and Extendthearmsto fulllength(Fiture9 3,
placed hith on the uPpef back d and e).
Placehands evenly on the bar and wraP Do not jam the bar at the toP.
thumbs around the bar.
K€ep wrists straitht and titht. lnwer the bar slowly, under control, to ear
Elbows stay under bar, Pointint out l€v€l (Figuie 9.3f).
Sit with back straitht, head up, and feet Pause.
to the sides, llat on the floor (FiSure Drive the bar upward again.
e.3a).
Push the bar up straiShtoverhead(Figur€
9.3, b and c).
Exercise
Technique
Li€ on your back. The hip angle is apprcximately 4So.
Keep the back and head down on the The hips are flat against the bench.
suppoft.
Placehandsto rhe sjdesfor 5rability(Figure
PlaceI€et on the leg press.appro\unately
snorxder-wtdth apart.
Presswith force toward the top.
Point toes slightly outward.
Point th€ kn€esout in push (Figure9.5b).
The pressureshould be on the ba]l and
heel of the foot. The head stays down and is rela\ed.
Extend the l€8s fully, but do not lock the Lower the weight slowly backto the starl
knees (Fi8ur€ 9.5c). ing position.
Do not jam th€ weight at the top. Do not bor.mceat the bottom.
Pause and repeat.
ExerciseTechnique
Stand {,ith feer flat on floor, shoulder- Keep the arms straight and th€ back
hidth apa . toespoinrint slighrlyout,
straighi.
and bdr rouching5hrns
K€ep.the bar close to the body when
Placehnndsoutsjdelegs, <tjqhil\ \\ider pulxng.
than shoulder-wJdth aparti
fuu e\ enl\ toa\ldndinS pu_tion rFigure
Grab the bar with one patmfacing in, one v.h, d anct ej,
pah tacint out/ thumbs wrapp€d
The head faces forward.
Assume th€ correct posture: Arms Ke€p the shouldersin line *-ith the body.
rtrai8hi elbows stighrty rouchjng legs; Do not lean back (Figure 9.6f).
nea(]upj (hesiup and our; bacl sLrdisht; Pause.
shoulder5 b.ck, hipstoi{, b€Lowsh;ul_ Lo$'er the weiSht slowly
ders, and thighs parallel to rhe i,loor
(Figure 9.6, a and b). Bend at rhe hips and knees.
Lift the bar slowty (FiSure9.6{). Keep the bar clos€ to the body.
Pull by ext€nding legs and hips. Keep the arms straight.
TUNGE
WATKING SpottingTechnique
This €x€rcisercquires two sPolters,one on each
Most lower body exercis€swork both legs simul- side of thebar. They will move along with you as
taneously,but lunSesrequireyou to work one l€8 you do the walkjng luntes. Their role is to $ab
at a time. Becauseof this, lunges stretch and the bar or assist if you are off balance.
strength€n certain hiP and Sroin musclesas no
other exercisecan- It also trains the ankles slithtly
The walkinS lunge works the sam€ muscles as the BreathingTechnique
back squat and leg press do but Placesmore €m-
Breathenormally throughout the exercise.Inhale
phasis on the Sroin and top of the hamstdnS
as you step and lower the body. Exhale as yor.l
It is advantageousto strenSth+rainone let at a
drive up th€ front 1e8.
iime becausemany movementsrequirethe lets to
move one at a time. ImProvinS the individual
stren#h of the legs can help you run faster and
jump higher.
ExerciseTechnique
The bar is loaded €venly wjth collars Your weight is on the toes of the back foot.
The bar is placed high on the upp€r back The front foot is flat on th€ Sround.
acrossthe trapezius muscl€sand the The front knee is directly over the toes.
shoulders. Keep the uppef body straight, the head
Hold the bar cornlortably with hands to the up, and the chest up and out (Figure
sides. 9.7e).
Stand straiSht,feet shoulder-width aPart Pause. Do not bounce.
(Figure 9.7a). Push off with the front let up to a standinS
Step forward with dominant leg, he€l first position (FiSure9.7t. Maintain control
(Figur€ 9.7, b-d).
Tale a long but comJortablesteP. The upper body stays ereci.
Lowff the body until forward thigh is Repeatwith th€ opposite leg (FiSure9 7,
parallel to floor. 8-K).
The back leg rernains almost straiSht.
Technique
Exercise
Stand with feet shoulder-width aPart. The bar passesthe knees into the power
Point toes out slithtly. position (Figure 9.8c).
The back and arms refiain straitht, head
The Ie€t are flat on floor.
uP.
The bar tou€hesthe shins.
Now, pul the bar er?losiv€ly by extendint
Grab bar using overhand griP, and wraP the legs and hips and shiuSSing with the
thumbs around the bar. shoulders (Figure 9.8d).
Spacehands evenly, sliShtly wider than E}<tendthe body fully up on th€ toes.
shoulder-width apart.
Pull the bar close to the body
Assume corect posture: arrns locked back
Now, continue the upward pdl by PuUinS
straight, face forward; hiPs Paralel to
with the arms (Figure 9.8e).
knees, shoulders high and back, chest
out; and upper My over the bar (FiSure Keep the elbows high and out.
9.8a). Pull the bar to nipple height (FiSure9.8f).
Easethe bar off floor slowly by extending
the lets (Figure 9.8b). Lower the bar, under control, by bending
Do not pull with the arms. at the hips and knees.
Bdng the bar up straight (not around IeSs),
keeping the bar clos€to th€ bodY.
F igm 9. 8 Hrg h p u l l .
ExerciseTechnique
Stand with feet shoulder-width apart, toes Extend the body and stand on the toes.
pointinS out slightly, feet flat on the Shrug the shoulders to elevate the bar
floor, and bar touching the shins. (FiSrre 9.9I).
Grab the bar with an overhand grip, Continue upward pull by pulling with
thumbs wrapped around bar. arms (Figure 9.9, t and h).
Assume the correct posture: Back stmight. When bar reachesthe hiShest point, move
shoulderc back, arms straiSht, head uP the body under the bar.
facing forwardi hips parallel to the Spread leet stghtly to the sides.
knees; and upper body over the bar
(Fiture 9.9, a and b). Bend at the knees.
Easethe bar off the floor slowly by extend- Rack the weight across the top of the
ing the legs. should€rs (FiSure9.9i).
Bring the bar up straiShi (not around legs). Point elbows out and hi8h.
(See Figure 9.10, a-d.) Stand up with the bar on ihe \houlders.
Keep the bar closeto body (Figule 9-9c). Lower the bar under control to the top oI
Move the knees back under the bar into the thiths.
the power position (Fiture 9.9d). Then bend at the Lneesand hips; squat'
Pull the bar explosively by extending the ting down, brint the bar to the floor.
legs and hips (Figurc 9.9e).
ExerciseTechnique
little resistanceis aPpli€dinthe first few
Lie on a bench with torso stableand h€ad
hanging off the end reps.
.Your partner stands near you usin8 a Take 4 or 5 secondsto executefull range
h)$;l for conJort and stabilitv and adds
Stop mom€ntarilywhen actionis finished
and return to starting Posll1on'
The rcsistanceis fladual and constant,
increasingas rePetitionsprogress,very
98 StrenSthTrainmg for Football
A. Lie on your back. Your partner places head while you push towatd your
resistanceon your foreheadwhil€ right should€r (Figure 10.3, a and
you push up toward your chest b).
(F8ure 10.1, ad). D. Continue lying on yout back. You:
B. Lie on your stomach. Your pai]ler puts partner puts resistanceon ihe ..::
resistanc€ on the back of your head sideof vour headwhiie you li-:
2- h '',t-Bz z/ /JEan1' Jz ,n-z,z te tzttlrzzzr /cz4slztz/d:r z/1-: =
./e.5 a/t?u/e /a2 a n4 a-.1
-/
C I/b an)roa/ ba:* youlparlnelput- One rcp b completing tlte exercr:seon a-
resistanceon fie righ f side of your lour sides,
NECKVARIABTE
RESISTANCE BreathingTechnique
MACHINEEXERCISES
Exhalewhenflexing the neck,inhale when return
All ne.k-stiengtheninSmachinesdo basicallythe ing to startin8 position.
samething. Movem€ntsmust be done slowlv and
under contrul.Re\rslancema(hine.e\ercr.ethe
neck musclesjust as manual r€sistancedc,es.
ExerciseTechnique
Sit conrJortably,and 81abthe handles of Don't make any forcing, jammin8, or
the-machinefor rorso stability (Figur€ exprosrvemovements,
f\erl forte agdmn the pad in a rult rdnge
The head pads should be placed to anow ot motion on all four sides(Front, back,
iree movement in a full range of motion. rjght side, l€fr side), as in manuat resis_
Torso and shoulders do not move. tance elercises (Figure 10.5, b,i).
AuiilidY Exercises 101
ATTERNATE
INCTINE der, rcsistance must be moved in different planes.
DUMBBEttPRESSES The tdceps and upper back are also trained.
Exercise
Technique
Sit on an incline utility bench or an incline extension shaight over your face (Fiture
benchpress with an antle of 35" to 45'. 10.6b).
Rest back and head on the bench. Pause.
Place legs to the sides and feet flat on the Lower to shoulder undei control (Fiture
floor. 10.6c).
Hold a dumbbel in each hand and rest Repeat same movement with the left side
hands close to the shouldeis. (Figurc 10.5, d and e).
Elbows should be out and to the sides in Do not lilt shoulders or head off the bench.
line with the shoulders (Figure 10.6a). As a variation you may push both dumb-
While keepinS the left dumbbell down, bells up and down at the same time.
push the right dumbbell up in conplete
DUMBBETLFLYS BreathingTechnique
For mayjmum development oI the chest, workouts Exhale when raising the durnlbells, inhale when
can be supplemented with very specific chest ex- lowerinS the dumbbells.
ercises. The dumbbell flys exercise is designed to
develop the chest and improve strength.
Exercise
Technique
Li€ on a flat utility bench with the head Lower the dumbbells aq fdr d\ flenbilty
restint on the bench. permits (FiSure10.7c).
Place legs to the sides and feet flat on the Paus€ at the bottom.
floot. Slowly bdnt the dumbbells back to th€
The palms of the hands are lacing each sta ing position.
other. At the top touch the dumbbells together
The dumbbells are ext€nded overhead slithtly.
(Figure 10.7a). The head oi shoulders should nevet come
Bending the elbow slightly, lower the off the bench.
dumbb€ s in line with the shoulder Concentrate on contncting the chest
(FEure 10.7b). muscles when pullint the dumbbells
Keep the elbows pointed down and back. upward.
The shoulder, elbow, and dumbbell
should form a straight line in the up-and-
down mov€ment.
Figure 10.7 Dumbbell llys.
BICEPCURTS BreathingTechnique
Fr en thuughthe arms ma\ no, be a mdlordredin Exhalewhen raising the bar, inhate when lo$,er_
spofi perrormance/arm workouts are imporranr ing the bal.
for total body srrenSrh.Mosi arhletesdr;am or
hdvingbi8 arms.biB tri.ep".Jnd big biccp\. I hr.
e\ercrse wr h€lp strengrhenvolrr biceps.
ExerciseTechnique
Stand with f€et shoutder,1{,idthapart, Hold vour .rrm.,tr"i8hr tr ith ihe ba- rect-
ing in &ont, clL,sero the legs (F'gure
Grab th€ bar (straightor curt) r,ith hands 10 8a).
about shoulder-width apar, palms Curl the bar upward all the way ro th€ chin
iacmg uP. (Figure 10.8,b and c).
Keep elbows closeto the body Ther€ should b€ no hiP or back movement.
Pause at the toP Position This exercise can also be done with
dumbbells.
Slowly lower the bar back to the starting
position.
Fi8ur€10.8 Bicepcurls.
TRICEPEXTENSIONS BreathingTechnique
Exhale when extending the arm, inhale when
This exercisewill strengthenthe tricePsmusclein retuming to the startinS Position.
your arms. Whm P€ orminS this exercise,be car€-
ful not to bounce the bar at the bottom or open
your elbows out to the side in the uPward
ExerciseTechnique
Lie on a benchi place feet to the sides Hold the upPet arms close to the head.
Hold the bar with hands sliShtly less than Keep elbows close toSether.
shoulder-width apan. Lower the bar to 90" (Figure 10.9c).
Raise th€ bar ov€rhead at arm's len8th
straight over your face (Figure 10.9a). Bring the bar back to the starting
Bv bendins at the elbows, slowly lower the PO51t1on.
-bar
bacfward toward your forehead
(FiSure 10.9b).
106 Strength Training for Football
DIPS BreathingTechnique
Ihis exercise is 81eat for training the tricePs, but Exhale when extending the arms, inhale when
it also works the shoulders. If you do not wish to rcturning to the starting Position.
train the shoulders, you should choose another
tricep exercise. To add resistance, weiSht can be
tied around your waist hith a sPecialbelL.
Technique
Exercise
Keepint the body straight and the arms
lock€4 support your weight on the diP
Raise your body back uP to the starting
bal (FiSure 10.10a).
position (arms fully extended)
Your grip is slightly wider than should€r-
width apan. At the top, stop momentarily RePeat the
movement.
For more comJort, you can bend the knees
DurinS the uPward drive the body should
dnd cross lhe ritht foot ovet the left.
not swing or twist.
Lower your body to the point where the
upper arm is Parallel to the floor (Figure
10.10,b and c).
Auxiliary Exercises 107
Figure10.10 Dips.
Exercise
Technique
Kneel at the side of a flat utility bench. At the bottom positior! the bar can be
Grab the bar with hands about 6 inches allowed to roll to the tip of the fingers
apat. Ior more wrist flexion (Figure 10.11b).
Roll it ba€k into the hand be{ore the uP-
The forearms aJld elbows are placed flat on ward pull.
the bench for suppo and stability.
Curl the bar up as far as possibleusing
The hands and ba! hang ofl the side of the
only the wrist (Figure 10.11c).
bench (Figure 10.11a).
Stop momentarily.
Lower the bar to the staning Position.
Figue 10.11 Wristcurls.
BENT-OVER
ROWS thal requirepulling mo\ements.foolballptayers
ollen ha\e superiorupper bact strenglhcompared
Mosl alhletesdre interestedin developingthe ronr to other athletes.
ol the upper body dnd neglectits coLrnteiparl,the
upper bdcl. This is a very larte, 5rrong;reathdt BreathingTechnique
includeslhe trdpezius,rhomboids,and ldlicsimus
dorsi as its main muscle tloups. Upper back Exhale when brintinS the bar to the chest, inhale
strength is important in sports (such as footbal) when lowerint the bar.
Exercise
Technique
Stand with feet shoulder-width apart. Shoulde$ are back.
Grab the bar with palms dow0 shoulder- Keep the head up, lookinS forward, and
width apart (Figue 10.12a). the torso tight.
Bend at the knees and lower the hips back KeepinS the elbows close ro rhe body.
as the uppei back is bent forward to a slowly pull the weighr to the abdomen
position almost parallel to the floot (Figure 10.12d).
(Figure 10.12,b and c).
Pause,
Arms are straight, holdjng the bar close to Lower the bar slowly to fhe starting po-
the body. sition.
FiSue 10.12 Beni-ovet ro$8.
SHRUCS
S H O U TD E R BreathingTechnique
Exhale when lifting the shoulders, inhale when
This exercis€,like the bent over rows, works the lo*'ering the shoulders.
upper back. All oI the work should be done s'ith
the trapezius muscles.
, Technique
Exercise
Standere.t with feetshould€r-wjdthaPat. Keep the head and bod)' stillwhile elevat-
ing the shouldersas hiSh as Possiblen
Hold the bar closeto the body 'ith arms
a straight up$'ard line (Figure 10.13c).
straight, palms down, and hands about
shoulder-r{idth apart (Fiture 10.13a). The shoulders should not rotate.
Raisethe weight by shrugging the shoul- Hold the weiSht momentadly at the top.
ders toward the ears (FjSure 10 13b) Slowly Io €r it back to the stafting Po
L€an forward slithtly.
110 StrenBthTrdnmg for Football
ExerciseTechnique
Lie facedown on the equipment. Maintain a tight, stronS upp€r and lowei
The pad should be under your thighs to back.
permit lree movement o{ the hips and
UrinB loh er bdcl musclei slowly rai5ethe
Thefeet are securelysupportedunder the torso back to th€ starting position (Figufe
foot holders. 10.14,c and d).
The back is straight, shodldersback.ch€sr Do no{ hypere\tend.twrst or bounceal
out, and head in line with the torso. the bottom to gain momentum.
The arms are crossedon the chest or be- Perfoim this ex€rcjseat mod€rate speed,
hind the head (Fi8ure '10.14a). under control.
Bend at th€ hips and lower your torso For the more advanc€dathletewith good
until it is perpendicular to th€ Iloor loi{'er back strength. a h'eitht plate can
(Fi8ure 10.14b). be held for added resistance.
Iigure 10.14 Backrdises.
ExerciseTechnique
Sit on the machine with feet under th€ foot Return to the strajght position (Fi8ure
supPons- 10.16c).
The tolso hangs of{ the apparatus. Twist to the left (Fi8uie 10.16d).
Put your hands togetherand extendyour Twisting to both sidesandbackto the start
arms straight over your face (Figure position is one repetition-
10.16a). For addedr€sisiance,the advamed athlete
Twist the torso to th€ fght (Figure 10.16b). may hold dumbbellsor weiSht plates,as
Keep hips flat on the pad. shown in Figure 10.15a-d.
'.:.::..,::'::"
.' i
IEC EXTENSIONS hips and torso should not move or swing to help
bring the weight up.
When \,r'erefer to let stentth, we almost always
think of the quad ceps muscle in the front of the BreathingTechnique
leg. l€g extensions will strengthen this muscle-
ll/hile you perform this exercise, keep the trunk Exhale when raisinS the weight, inhale when
straEht at all times so the quads do the work. The lowerinS the weight.
Exercise
Technique
Sit on the machine, hands holdinS on to Pause,
the sides for stability. Gradually lower the weight to the starting
Place feet under the moving pads. posihon.
The knee joint should be slightly off the Do not lower all the way; keep some
pad.
The bottom roller should be on the lower The upward movement should be quicker
part of the shin closeto the feet (Figure than the lowering but still conholled.
70.77a). The trunk should be kept straitht at all
Fully extend the lets stlaight forward times.
(Figure 10.17,b and c).
t_Ec
cuRrs enough emphasjs on strengthening this muscle
and too much emphasis on the quadric€ps.
HEELRAISES
STANDING of motion. This €xercisealso works all the muscles
analtendons around the anle, Sivint svength and
Seldom referred to, but almost as imPortant as flexibility ]n that arca.
quadricepsand hamstring stren#h, is ankle and
caff strength. Standing heel raises work the caff BreathingTechnique
mus.les, which ext€nd from the anll€ to the knee.
Also trained are the Achilles tendons, helPint Exhale when risinS on the toes, inhale when low-
them to be more flexible and to move in a full rallge er the body to statinS position.
ExerciseTechnique
The bar should resthigh on the shoulders. In lhr. po.irronp\rend\trdrthLup d. high
The hands hold the bar $'ith the elbows as possible, keeping the l€gs straight
pointing down. (Figure 10.19c).
The headlooksup and the body is straight. ldu"e dt topi then:lon11lorrer the heets
Step up on the $'ood block. lower than the block (FiSure 10.19,d
and e).
A of your weight is supported on the toes
and balls of the feet (Figure 10.19a). The exercisecan also be performed stand-
in8 and seated$'ith a variety o{
The feet should be 8 to 12 inches apart,
pointing straight forward (Figure
10.19b).
Strength-Training
PercentagesTable
Weisht(lb) 4090 4so/o s0% 559o 60% 55% 70q. 75vo 80% 8s% 90% 95%
100 40 45 50 55 60 65 70 75 80 a5 90 95
110 45 50 55 60 65 70 75 85 90 95 100 105
120 50 55 60 65 70 80 85 90 95 100 110 115
130 55 60 65 70 80 85 90 1il() 105 110 115 125
140 55 65 70 75 85 90 100 105 110 t20 125 135
150 60 70 75 85 90 100 105 115 120 130 t'5 145
160 65 75 80 90 95 105 110 720 130 135 145 150
170 70 80 85 95 100 110 720 125 135 145 155 160
180 70 80 90 100 110 115 't25 145 155 160 t70
rft 75 85 90 105 115 125 135 145 150 160 t70 180
200 80 90 100 110 120 130 144 150 160 170 180 190
270 85 100 105 115 125 135 145 155 '170 180 190 200
220 90 100 110 120 130 145 155 165 175 185 200 210
2n 95 105 1:15 125 140 1s0 160 775 185 195 205 220
240 9s 110 120 130 145 155 774 180 190 205 2'r5 2N
250 100 115 125 140 150 16s 775 190 200 275 225 2q
260 10s 120 130 145 155 770 180 195 21.0 220 235 245
270 r10 125 135 150 160 775 190 2N 215 230 245 255
280 110 125 140 155 170 180 195 2to 225 240 250 265
290 115 130 145 160 175 190 205 220 230 245 2& 275
300 120 135 150 165 180 195 210 225 240 255 270 285
310 125 1!m 155 170 185 200 2t5 2m a 265 280 295
320 130 1!15 160 190 210 225 24n E5 270 290 305
330 135 150 165 180 200 215 2n 250 265 280 300 315
340 135 155 170 190 205 220 24D 255 270 290 305 325
350 1!lo 160 175 195 210 230 245 26 280 300 315 335
360 1!15 160 180 200 220 2{ 250 270 290 310 320 340
370 150 t70 185 205 224 2q 260 280 295 315 330 350
380 150 774 1m 210 230 250 265 285 305 325 340 360
390 160 180 200 210 230 250 270 290 310 330 350 370
1100 160 180 200 220 240 2$ 280 300 320 340 360 380
117
118 Strength-Training percenrag€s Table
weight(1b) 408 45% 5090 55% 609. 65% 7071 7510 80% 8s90 90% 95%
410 165 185 205 225 245 265 285 310 330 350 370 390
420 170 190 2t0 2N 250 270 291) 320 340 360 380 400
430 170 195 21,5 235 260 280 300 320 34s 5 390 410
440 200 2n 240 285 310 330 350 395 A0
450 180 zoo 2?A 250 270 2.n 320 340 360 380 410 430
460 185 210 230 250 275 300 320 34' 370 390 415 440
474 190 210 23,5 260 280 305 330 350 375 400 425 445
440 190 220 240 260 290 310 340 360 380 410 430 4r/J
490 195 220 270 295 320 3!t5 370 39s 415 440 465
500 200 225 250 275 300 u5 350 400 425 450 475
510 200 230 26\) 280 310 330 360 380 410 430 460 490
520 210 2-i5 260 315 340 365 390 415 440 470 495
530 2lo 240 265 z9l 320 345 370 400 425 450 480 505
540 220 240 270 300 320 350 380 410 430 460 4.n 510
550 220 250 300 330 360 385 410 440 465 495 520
560 225 250 280 310 390 420 450 475 505 530
570 2n 260 290 310 340 370 400 430 460 480
580 230 510 54t)
2& 290 320 350 375 405 !!65 490
590 235 520 5s0
295 325 355 38,5 415 440 470 500
600 2q 530 560
270 300 330 360 390 420 450 It80 5',10 540 570
Nore:PercentageweiShtqdre rounded to nedrest5 lb
APPENDIB
X
Core Exercise
WeightProgression
Chart
119
120 Core Erdcjse Weight ftofFessron Chdt
Auxiliary ExerciseWeight
ProgressionChart
5 5 5
5 10 10
5 10 15
10 15 m
15 20 25
20 25 30
25 30 35
30 35 40
30 40 45
35 45 50
lto 50 55
40 50 60
45 55 65
50 60 70
55 65 75
60 70 80
75 85
70 80 90
85 95
80 90 100
85 95 105
85 95 110
65 100 115
90 105 't20
95 110 't25
100 115 1m
105 't20 136
110 't25 140
110 130 145
110 150
115 135
723
124 Auxilary Exercise Weight Progression Chdt
Chart
PersonalBestConversion
Nlrnber of ieFtitions
10 65
125
126 Personal Best Conversion Chad
Nmber of Epefitions
10
rest-The pedod of t aininginactivitybetweensets volume The total work perform€d durinS irain-
or rvorlour- ro allorvfor mu\le rero\cr\. rng per workou!/ \,!'eek,or s€ason.
set A troup of repetilion.uf the .dme e\e-cire warm-up sets Ex€rcisesan athiete pe orms with
and wei8ht. lighi€r weights before exercisinSwith heavier
split routine A programthat works half rhebody i{'ei8hts.
parts on one day and the other half on another weiSht progression-A systematic way of increas-
ing ihe weight from one s€t to the next.
l"
fi'aining
Sleenglh tot,
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