Cleveland Browns 2005

Preparation Phase 1, Anatomical Adaptation Early Off-Season As a strength and conditioning staff, our objective for you, as the athlete is to: 1. Develop, reestablish, and increase your work capacity. 2. Reintroduce yourself to the fundamentals of strength development and dynamic functional flexibility. 3. Start eliminating structural weaknesses developed over the course of a season. 4. Provide a functional background on which to commence hypertrophy and strength training. 5. Using lower intensities will provide a means of active restoration. 6. Start eliminating unwanted body fat. Training System For the first two training blocks, we will utilize a form of traditional circuit training (TCT) known as mixed circuit training (MCT). This method of combined development will employ traditional strength training, dynamic flexibility, and cardiovascular training with active rest intervals. The Principals of Mixed Circuit Training 1. Intensity of Exercise Strength- training with approximately 50%-80% of ones 1 RM Aerobic- training between 40-60% of ones maximal performance ability over a long distance or 70%-80% of ones maximal capability with short, frequent rest intervals. 2. Density of Exercise or Work to Rest ratio Strength- varying from 60 sec to 3 minutes. Aerobic- none at low intensities or 30-90 seconds at higher intensities. 3. Volume of Exercise Strength- large volume of total weight lifted using a higher number of repetitions. Aerobic- covering longer distances with low intensities or shorter distances at a higher intensity. 4. Duration of Exercise Strength- 10-30 seconds Aerobic- distance dependent 5. Physiological Effect & Training Effect Strength- muscular and power endurance, work capacity, muscle cross-section area, energy potential, and basic motor coordination. Aerobic- cardiovascular efficiency, capillarization, oxygen uptake, aerobic capacity, and work capacity. 6. Educational & Psychological Effect Strength & Aerobic- Development of staying power, determination, foundation of self-confidence, physical ability to mobilize oneself to do hard wok, and the ability to resist fatigue.

Training Instructions for Training Blocks I & II 1. General Warm-up [Active, Dynamic, and Prehabilitation] (15-20 minutes) make sure that your upper or lower body is thoroughly warmed up before beginning the MCT program. You should be exhibiting a mild to medium sweat throughout the body parts that you are preparing to train. 2. Upon completion of your warm-up, take a 5-minute break to mentally prepare and set up or locate your exercise stations.

3. Perform prescribed workout but do not alter the order of the exercises or change
exercises within the training block. Prior to starting, make the needed modifications (choice of exercise when an Option is given), and then stick with it through the extent of the training block. Not doing so will make it impossible to measure the onset of fatigue and systematic improvement. You should all understand what your limitations are, so pick wisely. 4. As you will notice, these exercises are arranged or paired via lower body // upper body or an agonist (muscles acting) // antagonistic (muscles opposing) fashion. Therefore, when one muscle group is working or under contraction (upper body or chest), its paired or opposing muscle group (lower body or back) is relaxing. This acts as a means of active rest. 5. The same letter followed by an exercise number designates a pair. As an example, A1 & A2 are trained together, followed by B1 & B2, then C1 & C2, etc. 6. Also, when pairing exercises you must complete all sets and reps given for that pair before proceeding to the next pair. For example, complete A1 & A2 before moving on to B1 & B2, and so forth.

7. Consequently, pay particular attention to the rest intervals. These have been chosen for
a specific reason. If you do not have a stopwatch, clock, or watch, judge as close as you can. For example, Training block I, Exercises A1 (Single leg press, 2x20) & A2 (Dumbbell BP, 2x15) with a 2 minute rest interval. Warm-up, Perform set 1 of A1, rest 2 minutes, perform set 1 of A2, rest 2 minutes, perform set 2 of A1, rest 2 minutes, perform set 2 of A2. This will give you a total of 4 minutes rest (plus the time of training the paired exercise) before performing the subsequent set. 8. The main lower body and upper body exercise should, if possible, be performed unilaterally (single limb) or with dumbbells. This is to correct any imbalances that have occurred during the season.

9. It is imperative that you pick a weight that you can handle for all the sets designated!
Use the highest repetition number for each exercise as the baseline number (even though you might not have to perform that rep scheme on that particular day). As a general rule of thumb, after the 1st set of 15 you should be able to perform an additional 4-6 reps, and after the 2nd set 2-3 reps. For example- Upper body highest set x rep scheme is 2x15

Db bench press 2x15 Set 1 - 80# Dbs Perform 15 but could have got 19-21 Set 2 - 80# Dbs Perform 15 but could have got 17-18 Be intelligent and use our guidelines on determining your training weight. Warm-up gradually and base your decision off of it. If you cannot complete the assigned reps, you are training to heavy. Make the adjustment since no one knows your body better than you do.

10. You will perform 3 total body workouts over the period of a week. The training days are
alternated in a Medium-Low-High or High-Medium-Low intensity fashion. It is imperative that you stick with the weight that you have previously chosen, in the high repetition day, for the subsequent Medium and Low intensity days! Again, this acts as a means of active rest. For example: Db bench press 2x15(High) 3x12(Medium) 4x8(Low) Original weight Set 1-80# Set 1- 80# Set 1- 80# Chosen - 80# Dbs Set 2- 80# Set 2- 80# Set 2- 80# Set 3- 80# Set 3- 80# Set 4- 80# 11. Again, please notice that your first upper body day is at Medium intensity (3x12), but base your weight chosen off of the prescribed reps on the High intensity day (2x15). Your first leg day is at high intensity (2x20) so all-subsequent workouts for that training block should be based off of your chosen weight. Dont guess make an educated decision based off of your warm-up and current state of trainability.

12. SLOW COOK IT - We understand that the weight you have chosen remains constant.
But you must understand that muscles adapt quicker then tendons and ligaments. Therefore, you must resist the temptation to increase you loading on the Medium and Low intensity days. Do not, I repeat, do not, train to failure!!! 13. Maintain perfect exercise technique. If you cannot, the load chosen is to heavy!

14. At the conclusion of every strength training session, you will be asked to perform
aerobic conditioning at a medium intensity of your own pace, and not truly pushing yourself for 20-30 minutes! Preferably the stair master, elliptical, or arc trainer and for variation utilize the bike for spinning or treadmill for conversational jogging. 15. Cool down (5-10 minutes). This can consist of any type of static stretching, yoga, green band stretching, hang off of a glute/ham, easy body weight exercises throughout the full range of motion, duck unders and step overs (a barbell positioned in a rack or imaginary hurdles), and the quadrupted series on all 4s.

16. Remember, there is no justice in this world so you must create your own! See you on
Monday, March 21st, the first day of off-season workouts. If you would like to come back earlier, feel free, were here willing and waiting. 17. NEVER HESISTATE TO CALL WITH QUESTIONS OR CONCERNS! Buddy 440-891-5148 or Milo 440-891-5163

Background Information 1. Traditional circuit training (TCT) performed with lighter weights (<40% of ones
1RM) and higher repetitions (>25) with no rest intervals, and without aerobic conditioning has been proposed as a highly successful system for developing all-around fitness. This claim is far from accurate. Instead, research has shown that TCT by itself is insufficient in developing strength and power, and only modest at best in developing local muscular endurance, cardiovascular fitness, and decreases in body fat. Limiting ourselves to just one form of exercise does not allow us to produce simultaneous maximum conditioning of strength, aerobic fitness, and flexibility.

2. In actuality, TCTs major limitation is imposed by its very attempt to introduce

aerobic conditioning into conventional weight training. The elimination of rest intervals prevents one from using heavier weights and maintaining posture perfect form throughout an exercise. Only when rest intervals are reintroduced into mixed circuit training (MCT) can all-around conditioning become possible.

3. Therefore, the concurrent development of many fitness factors must utilize many
different means and methods. Incorporating both weight and endurance training (MCT) with active rest intervals produces superior results to TCT in terms of improvements in strength and cardiovascular stamina. This allows for a specific and the desired training effect for football.

4. Question: Football is not an aerobic sport so why develop the cardiovascular

system? Correct but the aerobic pathway plays a vital role in human performance and is the foundation for all sports, if for no other reason than work capacity, recovery, and overall improvement of the cardio-pulmonary system. Randomized team sports, involving continuous motion performed with varying bursts of power are required to have a properly developed aerobic system. This will allow you and our team to perform at a maximal intensity in the last half of the game and season.

5. It is important that you realize a new and stable level of general and specific fitness
cannot be maintained if restricted to a short time frame. Granted, all the necessary abilities can be quickly gained from intensive training, but the resulting positive physiological processes are as quickly lost as they were gained. Therefore, the stability of a high level of fitness is proportionally related to the length of time it took to acquire it. In other words, start preparing for the upcoming season now.

6. Dynamic flexibility is a must for joint health especially in aging athletes. Movement
about a joint creates changes in pressure in the joint capsule that drives nutrients from the synovial fluid (the fluid a joint is encased in) toward the cartilage of the joint. Since cartilage lacks its own blood supply, the chrondrocytes (the cells that produce cartilage), must depend on diffusion of oxygen and nutrients directly from synovial fluid for survival. Appropriately, joint mobility correlates highly with joint health.

GENERAL WARM-UP for Training Blocks I & II (Active + Dynamic + Prehabilitation) *You must warm-up to train not train to warm-up! I. Active (5-10 min) Warm-up utilize any piece of conditioning equipment or jump rope II. Dynamic Warm-up Calisthenics a. Jumping jacks x10 b. Split jacks x10 (1 leg in front, 1 behind, arms same as JJ) c. Long Striders x10 (same leg placement as SJ, pull the rope with arms) d. Neck flexion & extension x5/5 e. Lateral flexion & extension x5/5 (ear to shoulder) f. Shoulder rolls x5/5 (hands on hips) g. Long arm swings x10 h. Arm circles x5/5 (small to big) i. Exaggerated good mornings x5/5 (trunk flexion & extension toes to heels) j. Side bends x5/5 (straight arms, hands touch knees) k. Staggered wide stance hip circles x5/5 l. Knee circles x5/5 m. Ankle plantar & dorsi flexion x5/5 n. Ankle inversion & eversion x5/5 o. Split squats x5/5 (lunge position) p. TKEs 2x20 use bands, low box, or multi-hip unit III. Dynamic Warm-up Hip mobility a. Leg swings x5/5 (side to side) b. Leg swings x5/5 (front to back) c. Quadrupted (all 4s) hip abduction (to side) x5/5 d. Quadrupted hurdlers forward x5/5 e. Quadrupted hurdlers backward x5/5 f. Hurdle mobility (place barbell in a rack, visualize imaginary hurdles, or use a stretch cord) - Duck unders x10 g. Hurdle mobility - Step overs x10 IV. Prehabilitation a. 4-way Neck b. Shrugs c. Rotator cuff/External & Internal Rotation

TRAINING BLOCK I th th February 7 -18

(2 weeks)

TRAINING BLOCK I February 7th-18th

1. General Warm-up 2. Prehabilitation a) 4-way Neck- Performed slow and under control (machine, stability ball leans into wall, manual with partner, neck harness, with bands, wrestling bridges) M- 2x20 / W- 2x12 / F- 2x15 b) Barbell Shrugs - Normal grip using NO straps! M (Isometric emphasis) - 2x20 10 sec high hold + 10 reps then repeat = 1 set W (Submax eccentric emphasis) 2x20 + 4-2-1 tempo (4 sec lower-2 sec hold-1sec raise) F (Dynamic emphasis) 2x20 (normal reps) c) Rotator cuff/External & Internal Rotation @ 0 degrees - (dumbbell, cables, bands) External Rotation - Away from body, stay in the box with rolled up towel under arm M (Isometric emphasis) - 3x5 + 2-5-1 tempo (2s lower-5s hold-1s raise) W (Submax eccentric emphasis) - 2x8 + 6-1-1 tempo (6s lower-1s hold-1s raise) F (Dynamic emphasis) 3x10 (normal reps) Internal Rotation - Towards body, open arm outside box with rolled up towel under arm M/W/F- Dynamic emphasis (normal controlled reps) 2x15-20 EXERCISE Sets x reps + Rest Intervals(RI) in between pairs M-2x20 + 2m RI W-4x10 + 1m RI F-3x15 + 90s RI M-2x15 + 2m RI W-4x8 + 1m RI F-3x12 + 90s RI M/W/F-3x20s + 1m RI M/W/F3x10 R&L + 1m RI M-2x20 + 1m RI W-4x10 + 1m RI F-3x15 + 1m RI M-2x15 + 1m RI W-4x8 + 1m RI F-3x12 + 1m RI M/W/F-3x15 R&L + 60s RI M/W/F- 3x10 R&L + 60s RI M-2x20 + 90s RI W-4x10 + 90s RI F-3x15 + 90s RI M-2x15 + 90s RI W-4x8 + 90s RI F-3x12 + 90s RI M-2x20 + 60s RI W-4x10 + 60s RI F-3x15 + 60s RI M-2x15 + 60s RI W-4x8 + 60s RI F-3x12 + 60s RI Training Weight based off of highest reps Coaching points

A1. Single leg Leg press A2. Dumbbell, Hammer, or machine BP B1. Front Hover B2. Lazy Supermans C1. Body weight Reverse Hypers C2. Cable Tricep extensions D1. McGill situps D2. 4-way hip flexion E1. Double leg Leg curls E2. Vertical lat row F1. Seated calf raises F2. Contra-lateral shoulder raise

Position heel high and dig it into the plate. If unavailable, stationary alternate lunges are a viable alternative. Palms in and elbows at 45. On forearms and toes. Keep hips up & make entire torso as tight as possible. Face down on floor, 1 hand under forehead, lift opposite arm & leg from glute, squeeze torso. Hold for 2s. Use a reverse hyper, glute/ham (reverse body position, grab foot plates), or place a stability ball on a bench and grab underneath. Perform slow and controlled. Dynamic reps. Maintain constant tension on triceps by not letting the bar travel past 90 degrees of elbow bend. Just shoulder blades off ground. Make torso as tight as possible while lifting chin & chest to ceiling (add weight or change arm position to increase difficulty), hold for 3s. Straight legs ankle in dorsiflexion. Stand erect. Flexion (up), extension (back), abduction (out from body), & adduction (in towards body). Use any machine but point toes (plantar flex) to inactivate calf muscles. Use front lat cable, Hammer high pulldown or row, or variation. Maintain a statically held torso at 70 degrees. Use any handgrip. For soleus. Stretch to the fullest, perform slow and under control. 1 arm in front and 1 to the side. Maintain scapular plane, 80/30 and never above 90 degrees.

3. ***AEROBIC CONDITIONING 4. Cool down

TRAINING BLOCK II st February 21 th March 4

(2 weeks)

TRAINING BLOCK II February 21st- March 4th

1. General Warm-up 2. Prehabilitation d) 4-way neck Change exercise from TB I. Perform slow and under control (machine, stability ball leans into wall, manual with partner, neck harness, with bands, wrestling bridges) M- 2x15 / W- 2x10 / F- 2x12 e) Dumbbell Shrugs - NO straps! M (Isometric emphasis)- 2x20 10 sec high hold + 10 reps then repeat = 1 set W (Submax eccentric emphasis) 2x20 + 4-2-1 tempo (4 sec lower-2 sec hold-1sec raise) F (Dynamic emphasis) 2x20 (normal reps) f) Rotator cuff/External & Internal Rotation @ 0 & 45 degrees - (dumbbell, cables, bands) External Rotation - Away from body, stay in the box, arm under towel at 0 M (Isometric emphasis) - 2x5 at 0& 45+ 2-3-1 tempo (2s lower-3s hold-1s raise) W (Submax eccentric emphasis) - 2x10 + 4-1-1 tempo (4s lower-1s hold-1s raise) F (Dynamic emphasis) 3x10 (normal reps) Internal Rotation - Towards body, open arm outside box with rolled up towel under arm M/W/F- Dynamic emphasis (normal controlled reps) 2x10-12 EXERCISE Sets x reps + Rest Intervals(RI) in between pairs M-2x15 + 2m RI W-4x8 + 90s RI F-3x12 + 90s RI M-2x20 + 2m RI W-4x10 + 1m RI F-3x15 + 90s RI M/W/F-3x10-20 sec R&L + 1m RI M/W/F3x10 R&L + 1m RI M-2x15 + 90s RI W-4x8 + 90s RI F-3x12 + 90s RI M-2x20 + 90s RI W-4x10 + 90s RI F-3x15 + 90s RI M/W/F-3x10 R&L + 60s RI M/W/F-3x20 + 60s RI M-2x15 + 90s RI W-4x8 + 90s RI F-3x12 + 90s RI M-2x20 + 90s RI W-4x10 + 90s RI F-3x15 + 90s RI M-2x20 + 60s RI W-4x10 + 60s RI F-3x15 + 60s RI M-2x15 + 60s RI W-4x8 + 60s RI F-3x12 + 60s RI Training Weight based off of highest reps Coaching points

A1. Dumbbell Step-ups (box should be adjusted so thigh is slightly below parallel to ground) A2. Dumbell, Hammer, or machine Incline B1. Side Hover B2. Quadrupted Supermans C1. Stability ball hip extensions + leg curl C2. Dumbell JM presses D1. Negative to neutral stability ball crunch D2. Hip flexors E1. Standing calf raise E2. Horizontal lat row F1. Strap pulls F2. Lateral shoulder raise

Non-dominant leg first. Drive heel thru box & squeeze glute. Palms in and elbows at 45. On 1 forearm and side of foot. Hips up and make entire torso as tight as possible. On all 4s, opposite arm & leg. Squeeze floor together, make torso tight, and hold for 2s. Make torso tight, squeeze glutes to extend hips then curl ball underneath. Place the db on your chest by tipping it on the corner of its side, pause then press. Hook feet, lean back as you follow the natural curve of the ball. Squeeze torso, and hold parallel position for 3s. Hanging Knee to chest, Roman chair, Logan hip flexors on cable, or variation. For gastroch. Stretch to the fullest, maintain tension, and perform under control. Chest supported, long cable row, db row or Hammer parallel row. Pull to put change in your pockets. Pull strap to nose with elbows high. Use dumbbells, cable, or machine. Maintain scapular plane with arms not going above 90.

3. ***AEROBIC CONDITIONING

4. Cool down

TRAINING BLOCK III th th March 7 18

(2 weeks)

Training Instructions for Training Block III

1. In this two-week block, you will begin a traditional training template. To the best of your
ability, please select the appropriate load with each exercise and keep in mind the set x rep scheme. At this time, we would rather have you underestimate than overestimate. 2. Pay attention for NOT all exercise are paired. As a reminder, the same letter followed by an exercise number designates a pair. As an example, A1 & A2 are trained together, followed by B1 & B2, then C1 & C2, etc. On your leg day, the first three exercises are paired, A1 & A2 & A3, while the squat is not. The same holds true for the bench press and vertical lat row, as they also are not paired.

3. Concluding the strength training session, you will notice we have introduced the
infamous Dynamic warm-up. You will find two variations, Dynamic warm-up #1 and #2 at the end of this workout. We understand that the majority of you (okay, all of you) do not like this in the least bit, but unfortunately it is very important in the development of general movement patterns for any athlete. Plus, this will give you a window of adaptation before you report back on Monday, March 21st when the real Dynamic warmups commence.

4. During this two-week time frame, you will also be all asked to perform a reasonable
amount of aerobic conditioning on the treadmill. This is more intensive in nature, but still abides by the guidelines in developing your aerobic system. As you will notice, we have given miles per hour (mph) ranges understanding that all individuals are not created equal. Run according to your capabilities but within the required parameters. 5. Following the treadmill training, we strongly encourage all individuals that need to continue to lose weight to resume exercising using the same recommendations we gave you during the first two training blocks. At a medium intensity or a conversational exercise pace for an additional 20-30 minutes on any piece of equipment. 6. As always, NEVER HESISTATE TO CALL WITH QUESTIONS OR CONCERNS! Buddy 440-891-5148 or Milo 440-891-5163

TRAINING BLOCK III March 7th March 18th Monday, March 7th
1. Active Warm-up (10-15 minutes) EXERCISE A1. 4-way Neck (If possible, change exercise from TB II) A2. Barbell Snatch grip Shrugs B1. Rotator cuff/External & Internal Rotation @ 0 & 45 & 80/30 degrees B2. Iso-hold push-ups C1. Sub-max eccentric Bench press with a Dynamic effort off of chest D1. Iso-miometric Vertical lat row E1. 1 triceps pushdowns E2. Sub-max eccentric dumbbell hammer curls F1. Posterior deltoidSingle arm bent over lateral raise F2. McGill series Shooters G1. Standing cable retract-row (no rotate) G2. Rotational Side crunches

utilize any piece of conditioning equipment or jump rope.

Training Weights Used Coaching points Perform slow and controlled. Choice of machine, stability ball leans into wall, manual with partner, neck harness, with bands, wrestling bridges. Wide grip with hands on outside rings. Use straps if available! Dynamic reps. Choice between dumbbells, cables, or bands. Stack 2-45# plates upon one another. Squeeze chest & upper back to store elastic energy. Elbows at 45. Control and store elastic energy on the 6s lowering portion (lower w/your back) and EXPLODE as fast as possible on the raising (X tempo). Change exercise from TB I. Use front lat cable, Hammer high pulldown, or variation. Maintain a statically held torso at 70. Change bar attachment from TB I. All the way down, half way up and down again is 1 rep. 4 sec lengthening. Maintaining a flat back & neutral head (perfect posture while bent over) use a low cable or dumbbell. With a slightly bent elbow raise arm parallel to ground w/thumb in line w/ear. Maintain a neutral spine (pain free ROM). Keep head on ground & apply gentle pressure into the ground via low back. Alternate legs in a cycling fashion w/ankles in doriflexion. Use cable system and maintain scapular plane, 80/30. Lying on your side, stretch to the fullest, and laterally flex your torso. Use a stability ball, glute/ham, or a bench with a partner.

Sets x reps + Rest Intervals (RI) in between sets or pairs 2x20 + 60s RI

2x20 + 90s RI 1x12 each of 3 positions and each arm + 60s RI 3x20s + 60s RI 4x5 reps + 60% of your 1 RM (season max) + 60-X tempo + 3m RI 3x6-5-4-3-21+1dynamic rep + 2m RI 4x8-10 + 90s RI 4x8-10 + 4-0-1 tempo + 90s RI 3x15

3x10 R&L leg

2x10 R&L 3x12-15

3. Dynamic warm-up #1 for Training Block III. 4. ***AEROBIC CONDITIONING on a treadmill 1 minute jogging and 2 minutes recovery walk (between 2.5 3 mph) x 5 reps @ a 1% grade (a total time on the treadmill of 15 minutes). OL between 6.5 7 mph

DL between 7 7.5 mph LB/TE/FB/QB/HB between 7.5-8.5 mph RB/DB/WR between 8 9 mph If you need to lose weight, this is the perfect time to do so. After the treadmill training, exercise at a medium intensity or conversational exercise for any additional 20-30 minutes on any piece of equipment. 5. Cool down continuing walking until your heart rate returns to normal then static stretch, use a green band, or hang off of the glute/ham.

TRAINING BLOCK III March 7th - March 18th Wednesday, March 9th
1. Active Warm-up (10-15 minutes) EXERCISE

utilize any piece of conditioning equipment or jump rope.

Training Weights Used Coaching points

A1. Parallel Wall sits A2. TKEs A3. Seated groin abduction (out) & adduction (in) B1. Hurdle mobility C1. Barbell squats Or Double leg Leg press (Start light) D1. 45 Hyperextension E1. Pull-thrus E2. Globetrotters F1. Single leg Isomiometric Leg Curl F2. Partner passes w/a med ball

Sets x reps + Rest Intervals (RI) in between sets or pairs 3x20s + 60s RI 3x20 + 60s RI 2x15 + 60s RI 2x10 step overs 2x10 duck unders 3x8+4-2-X tempo + 3-4m RI 3x10+4-2-X tempo + 3-4m RI 2x10+4-1-2 tempo + Body weight + 90s RI 3x10-12 + 90s RI 3x10 R&L leg (20 total) 3x6-5-4-3-2-1+1 dynamic rep 3x12-15

Sit in imaginary chair against wall, drive heels thru ground and turn pubis up. Use band, low box, or multi hip Use any selectorized machine. Perform slow and controlled. Set barbell in rack, stretch a cord, or utilize imaginary hurdles. 4 sec down, 2 sec iso hold at bottom, X equals EXPLODE out of the hole. Maintain perfect posture, ass back, and chest up, while driving thru your heels. Dont sacrifice technique for weight. These are not reverse hypers. Set pad at hips, lock legs and bend at the waist. Start straight out, keep chin tucked on chest, and lower for 4s while rising for 2s. Use low cable. Maintain perfect posture, stick ass back, and keep head & chest up. Statically maintaining a V-sit position, alternate passing (draw a figure 8) a med ball or weight plate while scissoring your legs. Change machine from TB I. Point toes (plantar flex) to inactivate calf muscles. Maintaining neutral spine, curl-up and throw a med ball to a partner (or into wall) over your knees.

3. Dynamic warm-up #2 for Training Block III. 4. ***AEROBIC CONDITIONING on a treadmill 1 minute jogging and 2 minutes recovery walk (between 2.5 3 mph) x 6 reps @ a 1% grade (a total time on the treadmill of 18 minutes). OL between 6.5 7 mph DL between 7 7.5 mph LB/TE/FB/QB/HB between 7.5-8.5 mph RB/DB/WR between 8 9 mph If you need to lose weight, this is the perfect time to do so. After the treadmill training, exercise at a medium intensity or conversational exercise for any additional 20-30 minutes on any piece of equipment. 5. Cool down continuing walking until your heart rate returns to normal then static stretch, use a green band, or hang off of the glute/ham.

TRAINING BLOCK III March 7th March 18th Friday, March 11th
1. Active Warm-up (10-15 minutes) EXERCISE A1. 4-way Neck

utilize any piece of conditioning equipment or jump rope.

Training Weights Used Coaching points Perform slow and controlled. Choice of machine, stability ball leans into wall, manual with partner, neck harness, with bands, wrestling bridges. Wide grip with hands on outside rings. NO straps! Dynamic reps. Choice between dumbbells, cables, or bands. Stack 2-45# plates upon one another. Squeeze chest & upper back to store elastic energy. Elbows at 45. Control and store elastic energy on the 6s lowering portion (lower w/your back) and EXPLODE as fast as possible on the raising (X tempo). Use same machine & grip pattern as you used on Monday. Maintain a statically held torso at 70. Stay with same bar attachment. All the way down, half way up and down again is 1 rep. 4 sec lengthening. Maintaining a flat back & neutral head (perfect posture while bent over) use a low cable or dumbbell. With a slightly bent elbow raise arm parallel to ground w/thumb in line w/ear. Maintain a neutral spine (pain free ROM). Keep head on ground & apply gentle pressure into the ground via low back. Alternate legs in a cycling fashion w/ankles in doriflexion. Use cable system and maintain scapular plane, 80/30. Lying on your side, stretch to the fullest, and laterally flex your torso. Use a stability ball, glute/ham, or a bench with a partner.

Sets x reps + Rest Intervals (RI) in between sets or pairs 2x12 + 60s RI

A2. Barbell Snatch grip Shrugs B1. Rotator cuff/External & Internal Rotation @ 0 & 45 & 80/30 degrees B2. Iso-hold push-ups C1. Sub-max eccentric Bench press with a Dynamic effort off of chest D1. Sub-max eccentric Vertical lat row E1. 1 triceps pushdowns E2. Sub-max eccentric dumbbell hammer curls F1. Posterior deltoidSingle arm bent over lateral raise F2. McGill series Shooters G1. Standing cable retract-row (no rotate) G2. Rotational Side crunches

2x20 + 90s RI 1x12 each of 3 positions and each arm + 60s RI 2x30s + 60s RI 4x4 reps + 65% of your 1 RM (season max) + 6-0-X tempo + 3m RI 3x8+ 6(lengthening)-1-1 tempo + 2m RI 4x8-10 + 90s RI 4x8-10 + 4-0-1 tempo + 90s RI 3x12

3x10 R&L leg

2x10 R&L 3x12-15

3. Dynamic warm-up #1 for Training Block III (see attached sheets). 4. ***AEROBIC CONDITIONING on a treadmill 1 minute jogging and 2 minutes recovery walk (between 2.5 3 mph) x 7 reps @ a 1% grade (a total time on the treadmill of 21 minutes). OL between 6.5 7 mph DL between 7 7.5 mph

LB/TE/FB/QB/HB between 7.5-8.5 mph RB/DB/WR between 8 9 mph If you need to lose weight, this is the perfect time to do so. After the treadmill training, exercise at a medium intensity or conversational exercise for any additional 20-30 minutes on any piece of equipment. 5. Cool down continuing walking until your heart rate returns to normal then static stretch, use a green band, or hang off of the glute/ham.

TRAINING BLOCK III March 7th - March 18th Monday, March 14th
1. Active Warm-up (10-15 minutes) EXERCISE A1. Parallel Wall sits A2. TKEs A3. Seated groin abduction (out) & adduction (in) B1. Hurdle mobility C1. Barbell squats Or Double leg Leg press D1. 45 Hyperextension E1. Pull-thrus E2. Globetrotters F1. Single leg Submax eccentric Leg Curl F2. Partner passes w/a med ball

utilize any piece of conditioning equipment or jump rope.

Training Weights Used Coaching points Sit in imaginary chair against wall, drive heels thru ground and turn pubis up. Use band, low box, or multi hip Use any selectorized machine. Perform slow and controlled. Set barbell in rack, stretch a cord, or utilize imaginary hurdles. 4 sec down, 2 sec iso hold at bottom, X equals EXPLODE out of the hole. Maintain perfect posture, ass back, and chest up, while driving thru your heels. Dont sacrifice technique for weight. These are not reverse hypers. Set pad at hips, lock legs and bend at the waist. Start straight out, keep chin tucked on chest, and lower for 4s while rising for 2s. Use low cable. Maintain perfect posture, stick ass back, and keep head & chest up. Statically maintaining a V-sit position, alternate passing (draw a figure 8) a med ball or weight plate while scissoring your legs. Same machine as last Wednesday. Point toes (plantar flex) to inactivate calf muscles. Maintaining neutral spine, curl-up and throw a med ball to a partner (or into wall) over your knees.

Sets x reps + Rest Intervals (RI) in between sets or pairs 2x30s + 60s RI 3x20 + 60s RI 2x15 + 60s RI 2x10 step overs 2x10 duck unders 3x8+4-2-X tempo + 3-4m RI 3x10+4-2-X tempo + 3-4m RI 2x10+4-1-2 tempo + Body weight + 90s RI 3x10-12 + 90s RI 3x10 R&L leg (20 total) 3x8+6(lengthening)-1-1 tempo 3x12-15

+10#s for squats +20-25#s for leg press +10-15#s (hold plate or dumbbell)

3. Dynamic warm-up #2 for Training Block III. 4. ***AEROBIC CONDITIONING on a treadmill 1 minute jogging and 2 minutes recovery walk (between 2.5 3 mph) x 6 reps @ a 1% grade (a total time on the treadmill of 18 minutes). OL between 6.5 7 mph DL between 7 7.5 mph LB/TE/FB/QB/HB between 7.5-8.5 mph RB/DB/WR between 8 9 mph If you need to lose weight, this is the perfect time to do so. After the treadmill training, exercise at a medium intensity or conversational exercise for any additional 20-30 minutes on any piece of equipment. 5. Cool down continuing walking until your heart rate returns to normal then static stretch, use a green band, or hang off of the glute/ham.

TRAINING BLOCK III March 7th March 18th Wednesday, March 16th
1. Active Warm-up (10-15 minutes) EXERCISE

utilize any piece of conditioning equipment or jump rope.

Training Weights Used Coaching points

A1. 4-way Neck A2. Barbell Snatch grip Shrugs B1. Rotator cuff/External & Internal Rotation @ 0 & 45 & 80/30 degrees B2. Iso-hold push-ups C1. Sub-max eccentric Bench press with a Dynamic effort off of chest D1. Dynamic Vertical lat row E1. 1 triceps pushdowns E2. Sub-max eccentric dumbbell hammer curls F1. Posterior deltoidSingle arm bent over lateral raise F2. McGill series Shooters G1. Standing cable retract-row (no rotate) G2. Rotational Side crunches

Sets x reps + Rest Intervals (RI) in between sets or pairs 3x10 + 60s RI 3x15 + 90s RI 1x12 each of 3 positions and each arm + 60s RI 1x60s 6x3 reps + 70% of your 1 RM (season max) + 6-0-X tempo + 3m RI 3x8-10 4x8-10 + 90s RI 4x8-10 + 4-0-1 tempo + 90s RI 3x10

Perform slow and controlled. Choice of machine, stability ball leans into wall, manual with partner, neck harness, with bands, wrestling bridges. Wide grip with hands on outside rings. Use straps if available! Dynamic reps. Choice between dumbbells, cables, or bands. Stack 2-45# plates upon one another. Squeeze chest & upper back to store elastic energy. Elbows at 45. Control and store elastic energy on the 6s lowering portion (lower w/back) and EXPLODE as fast as possible on the raising (X tempo). Keep everything the same as previous two workouts. Maintain a statically held torso at 70. Stick with same bar attachment. All the way down, half way up and down again is 1 rep. 4 sec lengthening. Maintaining a flat back & neutral head (perfect posture while bent over) use a low cable or dumbbell. With a slightly bent elbow raise arm parallel to ground w/thumb in line w/ear. Maintain a neutral spine (pain free ROM). Keep head on ground & apply gentle pressure into the ground via low back. Alternate legs in a cycling fashion w/ankles in doriflexion. Use cable system and maintain scapular plane, 80/30. Lying on your side, stretch to the fullest, and laterally flex your torso. Use a stability ball, glute/ham, or a bench with a partner.

3x10 R&L leg

2x10 R&L 3x12-15

3. Dynamic warm-up #1 for Training Block III. 4. ***AEROBIC CONDITIONING on a treadmill 1 minute jogging and 2 minutes recovery walk (between 2.5 3 mph) x 7 reps @ a 1% grade (a total time on the treadmill of 21 minutes). OL between 6.5 7 mph DL between 7 7.5 mph LB/TE/FB/QB/HB between 7.5-8.5 mph RB/DB/WR between 8 9 mph

If you need to lose weight, this is the perfect time to do so. After the treadmill training, exercise at a medium intensity or conversational exercise for any additional 20-30 minutes on any piece of equipment. 5. Cool down continuing walking until your heart rate returns to normal then static stretch, use a green band, or hang off of the glute/ham.

TRAINING BLOCK III March 7th - March 18th Friday, March 18th
1. Active Warm-up (10-15 minutes) EXERCISE

utilize any piece of conditioning equipment or jump rope.

Training Weights Used Coaching points

A1. Parallel Wall sits A2. TKEs A3. Seated groin abduction (out) & adduction (in) B1. Hurdle mobility C1. Barbell squats Or Double leg Leg press D1. 45 Hyperextension E1. Pull-thrus E2. Globetrotters F1. Single leg Dynamic Leg Curl F2. Partner passes w/a med ball

Sets x reps + Rest Intervals (RI) in between sets or pairs 1x60s 3x20 + 60s RI 2x15 + 60s RI 2x10 step overs 2x10 duck unders 3x8+4-2-X tempo+ 3-4m RI 3x10+4-2-X tempo+ 3-4m RI 2x10+4-1-2 tempo + Body weight + 90s RI 3x10-12 + 90s RI 3x10 R&L leg (20 total) 3x8 3x12-15

Sit in imaginary chair against wall, drive heels thru ground and turn pubis up. Use band, low box, or multi hip Use any selectorized machine. Perform slow and controlled. Set barbell in rack, stretch a cord, or utilize imaginary hurdles. +10 more #s for squats +20-25 more #s for leg press +10-15 more #s (hold plate or dumbbell) 4 sec down, 2 sec iso hold at bottom, X equals EXPLODE out of the hole. Maintain perfect posture, ass back, and chest up, while driving thru your heels. Dont sacrifice technique for weight. These are not reverse hypers. Set pad at hips, lock legs and bend at the waist. Start straight out, keep chin tucked on chest, and lower for 4s while rising for 2s. Use low cable. Maintain perfect posture, stick ass back, and keep head & chest up. Statically maintaining a V-sit position, alternate passing (draw a figure 8) a med ball or weight plate while scissoring your legs. Same machine. Point toes (plantar flex) to inactivate calf muscles. Maintaining neutral spine, curl-up and throw a med ball to a partner (or into wall) over your knees.

3. Dynamic warm-up #2 for Training Block III. 4. ***AEROBIC CONDITIONING on a treadmill 1 minute jogging and 2 minutes recovery walk (between 2.5 3 mph) x 8 reps @ a 1% grade (a total time on the treadmill of 24 minutes). OL between 6.5 7 mph DL between 7 7.5 mph LB/TE/FB/QB/HB between 7.5-8.5 mph RB/DB/WR between 8 9 mph If you need to lose weight, this is the perfect time to do so. After the treadmill training, exercise at a medium intensity or conversational exercise for any additional 20-30 minutes on any piece of equipment. 5. Cool down continuing walking until your heart rate returns to normal then static stretch, use a green band, or hang off of the glute/ham.

DYNAMIC WARM-UP #1 for Training Block III

1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. 24. 25. 26. 27. 28. 29. 30. 31. 32. 33. 34. 35. 36. 37. 38. 39. 40. Neck extension/flexion 5/5 Neck lateral flexion/extension 5/5 Neck circles 5/5 Shoulder rolls forward/backward 5/5 Big arm circles forward/backward 5/5 Rope pulls 5/5 Back slaps 5/5 Exaggerated good mornings 5/5 Side bends 5/5 Staggered wide stance hip circles 5/5 Knee circle 5/5 Ankle flexion/extension 5/5 Ankle inversion/eversion 5/5 Ankle circle into ground 5/5 60% TECHNICAL BUILD-UP 20/20 Ankle bounce up/back 10/10 Knee tucks up/back 10/10 Lunge walk up/back 10/10 High skip up/back 10/10 Standing leg swings flexion/extension 10/10 Standing leg swings abduction/adduction 10/10 60% TECHNICAL BUILD-UP 20/20 Shuffle up/back 10/10 Carioca up/back 10/10 Exaggerated carioca up/back 20/20 Lateral high knees up/back 10/10 Figure 4 stretch 15s/15s Frog stretch 15s/15s 3D hip flexor & straight leg hamstring 15s/15s/15s/15s Mountain climbers (knees inside elbows) 10/10 70% TECHNICAL BUILD-UP 20/20 Butt kicks up/back 10/10 High knees up/back 10/10 Walking toe touch up/back 10/10 Hip rotation-walk up/skip back 10/10 Lying high kicks 10/10 V-outs 10 Iron cross (on back) 5/5 Scorpions (on belly) 5/5 Quadrupted series (all 4s) 5/5/5/5/5 Hurdlers forward/backward Knee to chest w/bent knee reverse hyper

 Lift knee to side Leg straight back swing side to side 41. 70% TECHNICAL BUILD-UP

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DYNAMIC WARM-UP #2 for Training Block III

1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. Neck extension/flexion Neck lateral flexion/extension Neck circles Shoulder rolls forward/backward Big arm circles forward/backward Rope pulls Back slaps Exaggerated good mornings Side bends Staggered wide stance hip circles Knee circle Ankle flexion/extension Ankle inversion/eversion Ankle circle into ground 60% TECHNICAL BUILD-UP Ankle flips up/back (heel to toe walks) Lateral knee tucks up/back 18. 45 Lunge walk up/back 19. Low skip up/back 20. Forward walking leg swings 21. Forward walking toe touch 22. 60% TECHNICAL BUILD-UP 23. Shuffle & turn 24. Carioca & turn 25. Exaggerated carioca & turn 26. Lateral high knees up/back (facing sideways) 27. Figure 4 stretch 28. Frog stretch 29. 3D hip flexor & straight leg hamstring 30. Wide mountain climbers (knee outside elbows) 31. 70% TECHNICAL BUILD-UP 32. Backward walk (heel to butt) 33. Back pedal 34. Backward high knees 35. Backward walking front leg swings 36. Backward walking toe touch 37. Low backward skip 38. High backward skip 39. Backward walk hip rotation 40. Backward skip hip rotation 41. Quadrupted series (all 4s) 42. Hurdlers forward/backward 43. Knee to chest w/bent knee reverse hyper 44. Lift knee to side 5/5 5/5 5/5 5/5 5/5 5/5 5/5 5/5 5/5 5/5 5/5 5/5 5/5 5/5 20/20 10/10 10/10 10/10 10/10 10 10 20/20 10/10 10/10 20/20 10/10 15s/15s 15s/15s 15s/15s/15s/15s 10/10 20/20 10/10 10/10 10/10 10 10 10 10 10 10 5/5/5/5/5

45. Leg straight back swing side to side 46. 70% TECHNICAL BUILD-UP

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