DEVELOPING A STRENGTH AND CONDITIONING PROGRAM Terry Harrison.

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  • DEVELOPING A STRENGTH AND CONDITIONING PROGRAMTerry Harrison

  • DISCLAIMERI do not have all the answers and none of this information is original or originated with me. All that I am doing is relaying this information in the format and providing the structure to you in a way that has helped the athletes and teams I have been blessed to work with.

  • What a Strength and Conditioning Program is notWhat it is not:1.) We are not training competitive Olympic lifters if you spend the majority of your time teaching technique you may miss out on other necessary components of athleticism2.) We are not training power lifters although lifting large amounts of weight is part of developing the athlete 3.) We are not training bodybuilders muscle mass does aid in some sports and helps serve as padding and protection in contact sports, but is not the main goal.

  • What a Strength and Conditioning Program isStrength and Conditioning is the ongoing process of developing individuals and teams athletic abilities in order to help them perform at their highest level in their sport. WE TRAIN ATHLETESNot a.) football players b.) volleyball players c.) power lifters .

  • BENEFITS OF STRENGTH AND CONDITIONING PROGRAMStrengthen Tendons and LigamentsIncreases speed of athletes enables the athlete to produce more force into ground when sprinting and changing directionsGives objective immediate feedback to keep athlete interested and helps with goal setting Helps improve athletes self confidence which in most cases will lead to improved performance

  • BENEFITS OF STRENGTH AND CONDITIONING PROGRAM (cont.)Everyone has opportunity to be part of the team and be involved; there are no starters and back upsCan be helpful in all sports both male and femaleTeaches life time activity

  • PROGRAM PHILOSOPHY

  • PROGRAM PHILOSOPHY

    1.) Use of Ground Based Lifts:I tell the players if they want to get used to sitting down during the game then train that way. You can incorporate more muscles (stabilizers and core muscles ) by lifting standing up, which is what ground based training is training with feet on the ground. If an exercise can be done sitting down or standing (shoulder press, curls, side laterals) we will do it standing.

  • 2.) Use of free weights:This partially goes with # 1, when using free weights it is much easier to incorporate ground based movements. At the high school level we are also very limited with our floor space and budget, you can do any number of lifts with a barbell or dumbbell, however you are limited to one movement with a machine. Having said that if you can afford machines they do have a place in training the athlete and are necessary when dealing with injured athletes or rehabilitation.

  • 3.) Use of Multiple Joint lifts:Time is very limited, so in order to train the body as completely as possible it is necessary to utilize multiple joint exercises. Athletic events require the use of many muscles in coordination with one another, therefore it is most beneficial to train the body in the same manner. Isolation exercises (movements that train only one joint/muscle at a time) do have a place in training, especially when trying to achieve hypertrophy. These exercises should not be a high priority, and may be used to help an athletes weakness or lagging body part.

  • 4.) Incorporate Body weight exercises:Some of the best exercises we can use we often forget, such as push ups, chin/pull ups. Find ways to make athletes have to control and manipulate their own body weight. This is especially useful when training younger athletes or athletes with a weak core that have a hard time using barbells and dumbbells.

  • 5.) Have Variety in your workouts:This is done for 2 main reasons, number one being the body needs a variety of stimulus to continue to force the body to adapt (that adaptation being increased muscular strength, muscular size, and power). Number two, it gets boring coming in and doing the same exercises, sets, reps the athletes and coaches will become mentally stale. There is a need to continually incorporate exercises that have great benefit. These exercises are in your program to help the athletes develop and to create movement patterns they are familiar with. But keep the athletes guessing mentally and physically by changing the exercise order, technique variations, sets, reps

  • 6.) Have incentives for your athletes:Reward those that work hardRecognize athletes accomplishments in front of peers and parents

  • 7.) Give the Athletes a weight dont let them choose Many times athletes will go too heavy or light, just like you dont let players call their own plays you must have a game plan and play ready for your team

  • a

    FB IS #5 WK 6FootballHODGES, JEFF

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

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    FB IS #5 WK 6FootballELLIS, MATT

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

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    FB IS #5 WK 6FootballMCALISTER, CHRIS

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballPERRY, CHUCK

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    NOTES:

    TUE - when doing the hang clean it is actually a hang clean pull then a hang clean

    TUE - superset med ball chest pas after performing Board BP

    TUE - Board BP needs to be heavier than the weight you used for your last set of 3 during week 1 workout

    TUESDAY WORKOUT SUPPLEMENTALS

    LINEMAN: 1 TIME THRU - 6 REPS EACH

    a.) band pull thrusb.) sand bag punch on discsc.) bent lateralsd.) alt. Db bench w/ thumbs up

    SKILL: 1 TIME THRU 10 EACH

    a.) db split lateral lungeb.) hypersc.) chinsd.) thera band rot. Cuff - 4 directions each arm

    SATURDAY WORKOUT - #1 is incline with the weight listed above

    2.) DB SQUAT TO PRESS3 SETS OF 6

    3.) BENT LATERALS3 SETS OF 10

    4.) STANDING 1 ARM BAND ROW2 SETS OF 10

    SUPP CIRCUIT - 2 TIMES THRU - 10 -15 REPS OF EACH - LIGHT WEIGHT

    a.) reverse hypersb.) curls (your choice)c.) db overhead tricep ext.d.) body weight squats

    FB IS #5 WK 6FootballTURNER, SAM

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean4 X 65% - 03 X 75% - 02 X 78% - 01 X 80% - 0

    Board BP2 X 52 X 3

    BOX SQUAT6 X 2 X 65% - 0

    FriSET 1SET 2SET 3SET 4Workout

    Incline6 X 70% - 05 X 78% - 06 X 70% - 0

    FB IS #5 WK 6FootballWCWHORTER, JEFF

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    b

    WEEK 6 2004 FOOTBALL IN SEASON TRAININGFBA

    FB IS #5 WK 6FootballKING, BRADY

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballFLAGG, BAKER

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballPRATER, RYAN

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    NOTES:

    TUE - when doing the hang clean it is actually a hang clean pull then a hang clean

    TUE - superset med ball chest pas after performing Board BP

    TUE - Board BP needs to be heavier than the weight you used for your last set of 3 during week 1 workout

    TUESDAY WORKOUT SUPPLEMENTALS

    LINEMAN: 1 TIME THRU - 6 REPS EACH

    a.) band pull thrusb.) sand bag punch on discsc.) bent lateralsd.) alt. Db bench w/ thumbs up

    SKILL: 1 TIME THRU 10 EACH

    a.) db split lateral lungeb.) hypersc.) chinsd.) thera band rot. Cuff - 4 directions each arm

    SATURDAY WORKOUT - #1 is incline with the weight listed above

    2.) DB SQUAT TO PRESS3 SETS OF 6

    3.) BENT LATERALS3 SETS OF 10

    4.) STANDING 1 ARM BAND ROW2 SETS OF 10

    SUPP CIRCUIT - 2 TIMES THRU - 10 -15 REPS OF EACH - LIGHT WEIGHT

    a.) reverse hypersb.) curls (your choice)c.) db overhead tricep ext.d.) body weight squats

    c

    WEEK 6 2004 FOOTBALL IN SEASON TRAININGFBA

    FB IS #5 WK 6FootballWOMACK, DUSTYN

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballSCALING, MATT

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballMOUNT, ANDREW

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    NOTES:

    TUE - when doing the hang clean it is actually a hang clean pull then a hang clean

    TUE - superset med ball chest pas after performing Board BP

    TUE - Board BP needs to be heavier than the weight you used for your last set of 3 during week 1 workout

    TUESDAY WORKOUT SUPPLEMENTALS

    LINEMAN: 1 TIME THRU - 6 REPS EACH

    a.) band pull thrusb.) sand bag punch on discsc.) bent lateralsd.) alt. Db bench w/ thumbs up

    SKILL: 1 TIME THRU 10 EACH

    a.) db split lateral lungeb.) hypersc.) chinsd.) thera band rot. Cuff - 4 directions each arm

    SATURDAY WORKOUT - #1 is incline with the weight listed above

    2.) DB SQUAT TO PRESS3 SETS OF 6

    3.) BENT LATERALS3 SETS OF 10

    4.) STANDING 1 ARM BAND ROW2 SETS OF 10

    SUPP CIRCUIT - 2 TIMES THRU - 10 -15 REPS OF EACH - LIGHT WEIGHT

    a.) reverse hypersb.) curls (your choice)c.) db overhead tricep ext.d.) body weight squats

    d

    WEEK 6 2004 FOOTBALL IN SEASON TRAININGFBA

    FB IS #5 WK 6FootballDAWSON, TAYLOR

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballBELL, CLAYTON

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballGRAY, DYLAN

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    NOTES:

    TUE - when doing the hang clean it is actually a hang clean pull then a hang clean

    TUE - superset med ball chest pas after performing Board BP

    TUE - Board BP needs to be heavier than the weight you used for your last set of 3 during week 1 workout

    TUESDAY WORKOUT SUPPLEMENTALS

    LINEMAN: 1 TIME THRU - 6 REPS EACH

    a.) band pull thrusb.) sand bag punch on discsc.) bent lateralsd.) alt. Db bench w/ thumbs up

    SKILL: 1 TIME THRU 10 EACH

    a.) db split lateral lungeb.) hypersc.) chinsd.) thera band rot. Cuff - 4 directions each arm

    SATURDAY WORKOUT - #1 is incline with the weight listed above

    2.) DB SQUAT TO PRESS3 SETS OF 6

    3.) BENT LATERALS3 SETS OF 10

    4.) STANDING 1 ARM BAND ROW2 SETS OF 10

    SUPP CIRCUIT - 2 TIMES THRU - 10 -15 REPS OF EACH - LIGHT WEIGHT

    a.) reverse hypersb.) curls (your choice)c.) db overhead tricep ext.d.) body weight squats

    e

    WEEK 6 2004 FOOTBALL IN SEASON TRAININGFBA

    FB IS #5 WK 6FootballKING, CURTIS

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballBEERY, LUKE

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballDENTON, THOMAS

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    NOTES:

    TUE - when doing the hang clean it is actually a hang clean pull then a hang clean

    TUE - superset med ball chest pas after performing Board BP

    TUE - Board BP needs to be heavier than the weight you used for your last set of 3 during week 1 workout

    TUESDAY WORKOUT SUPPLEMENTALS

    LINEMAN: 1 TIME THRU - 6 REPS EACH

    a.) band pull thrusb.) sand bag punch on discsc.) bent lateralsd.) alt. Db bench w/ thumbs up

    SKILL: 1 TIME THRU 10 EACH

    a.) db split lateral lungeb.) hypersc.) chinsd.) thera band rot. Cuff - 4 directions each arm

    SATURDAY WORKOUT - #1 is incline with the weight listed above

    2.) DB SQUAT TO PRESS3 SETS OF 6

    3.) BENT LATERALS3 SETS OF 10

    4.) STANDING 1 ARM BAND ROW2 SETS OF 10

    SUPP CIRCUIT - 2 TIMES THRU - 10 -15 REPS OF EACH - LIGHT WEIGHT

    a.) reverse hypersb.) curls (your choice)c.) db overhead tricep ext.d.) body weight squats

    f

    WEEK 6 2004 FOOTBALL IN SEASON TRAININGFBA

    FB IS #5 WK 6FootballCALLISON, CRAIG

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballCATALANO, ANDREW

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean4 X 65% - 03 X 75% - 02 X 78% - 01 X 80% - 0

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballARNETT, PRESTON

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballMCGEE, JUSTIN

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline6 X 70% - 05 X 78% - 06 X 70% - 0

    NOTES:

    TUE - when doing the hang clean it is actually a hang clean pull then a hang clean

    TUE - superset med ball chest pas after performing Board BP

    TUE - Board BP needs to be heavier than the weight you used for your last set of 3 during week 1 workout

    TUESDAY WORKOUT SUPPLEMENTALS

    LINEMAN: 1 TIME THRU - 6 REPS EACH

    a.) band pull thrusb.) sand bag punch on discsc.) bent lateralsd.) alt. Db bench w/ thumbs up

    SKILL: 1 TIME THRU 10 EACH

    a.) db split lateral lungeb.) hypersc.) chinsd.) thera band rot. Cuff - 4 directions each arm

    SATURDAY WORKOUT - #1 is incline with the weight listed above

    2.) DB SQUAT TO PRESS3 SETS OF 6

    3.) BENT LATERALS3 SETS OF 10

    4.) STANDING 1 ARM BAND ROW2 SETS OF 10

    SUPP CIRCUIT - 2 TIMES THRU - 10 -15 REPS OF EACH - LIGHT WEIGHT

    a.) reverse hypersb.) curls (your choice)c.) db overhead tricep ext.d.) body weight squats

    g

    WEEK 6 2004 FOOTBALL IN SEASON TRAININGFBA

    FB IS #5 WK 6FootballMORRILL, DREW

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballFACKLER, KYLE

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballHORNER, JUSTIN

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    NOTES:

    TUE - when doing the hang clean it is actually a hang clean pull then a hang clean

    TUE - superset med ball chest pas after performing Board BP

    TUE - Board BP needs to be heavier than the weight you used for your last set of 3 during week 1 workout

    TUESDAY WORKOUT SUPPLEMENTALS

    LINEMAN: 1 TIME THRU - 6 REPS EACH

    a.) band pull thrusb.) sand bag punch on discsc.) bent lateralsd.) alt. Db bench w/ thumbs up

    SKILL: 1 TIME THRU 10 EACH

    a.) db split lateral lungeb.) hypersc.) chinsd.) thera band rot. Cuff - 4 directions each arm

    SATURDAY WORKOUT - #1 is incline with the weight listed above

    2.) DB SQUAT TO PRESS3 SETS OF 6

    3.) BENT LATERALS3 SETS OF 10

    4.) STANDING 1 ARM BAND ROW2 SETS OF 10

    SUPP CIRCUIT - 2 TIMES THRU - 10 -15 REPS OF EACH - LIGHT WEIGHT

    a.) reverse hypersb.) curls (your choice)c.) db overhead tricep ext.d.) body weight squats

    h

    WEEK 6 2004 FOOTBALL IN SEASON TRAININGFBA

    FB IS #5 WK 6FootballMCWHORTER, JEFF

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballCHESNUTT, TAYLOR

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballPOTTS, BARRY

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    NOTES:

    TUE - when doing the hang clean it is actually a hang clean pull then a hang clean

    TUE - superset med ball chest pas after performing Board BP

    TUE - Board BP needs to be heavier than the weight you used for your last set of 3 during week 1 workout

    TUESDAY WORKOUT SUPPLEMENTALS

    LINEMAN: 1 TIME THRU - 6 REPS EACH

    a.) band pull thrusb.) sand bag punch on discsc.) bent lateralsd.) alt. Db bench w/ thumbs up

    SKILL: 1 TIME THRU 10 EACH

    a.) db split lateral lungeb.) hypersc.) chinsd.) thera band rot. Cuff - 4 directions each arm

    SATURDAY WORKOUT - #1 is incline with the weight listed above

    2.) DB SQUAT TO PRESS3 SETS OF 6

    3.) BENT LATERALS3 SETS OF 10

    4.) STANDING 1 ARM BAND ROW2 SETS OF 10

    SUPP CIRCUIT - 2 TIMES THRU - 10 -15 REPS OF EACH - LIGHT WEIGHT

    a.) reverse hypersb.) curls (your choice)c.) db overhead tricep ext.d.) body weight squats

    i

    WEEK 6 2004 FOOTBALL IN SEASON TRAININGFBA

    FB IS #5 WK 6FootballLEE, JOHN

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballHEFFNER, STEVEN

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballCLARK, DREW

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    NOTES:

    TUE - when doing the hang clean it is actually a hang clean pull then a hang clean

    TUE - superset med ball chest pas after performing Board BP

    TUE - Board BP needs to be heavier than the weight you used for your last set of 3 during week 1 workout

    TUESDAY WORKOUT SUPPLEMENTALS

    LINEMAN: 1 TIME THRU - 6 REPS EACH

    a.) band pull thrusb.) sand bag punch on discsc.) bent lateralsd.) alt. Db bench w/ thumbs up

    SKILL: 1 TIME THRU 10 EACH

    a.) db split lateral lungeb.) hypersc.) chinsd.) thera band rot. Cuff - 4 directions each arm

    SATURDAY WORKOUT - #1 is incline with the weight listed above

    2.) DB SQUAT TO PRESS3 SETS OF 6

    3.) BENT LATERALS3 SETS OF 10

    4.) STANDING 1 ARM BAND ROW2 SETS OF 10

    SUPP CIRCUIT - 2 TIMES THRU - 10 -15 REPS OF EACH - LIGHT WEIGHT

    a.) reverse hypersb.) curls (your choice)c.) db overhead tricep ext.d.) body weight squats

    j

    WEEK 6 2004 FOOTBALL IN SEASON TRAININGFBA

    FB IS #5 WK 6FootballKEISER, SAM

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballLEISTIKOW, LUKE

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballGAROUTTE, BEN

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    NOTES:

    TUE - when doing the hang clean it is actually a hang clean pull then a hang clean

    TUE - superset med ball chest pas after performing Board BP

    TUE - Board BP needs to be heavier than the weight you used for your last set of 3 during week 1 workout

    TUESDAY WORKOUT SUPPLEMENTALS

    LINEMAN: 1 TIME THRU - 6 REPS EACH

    a.) band pull thrusb.) sand bag punch on discsc.) bent lateralsd.) alt. Db bench w/ thumbs up

    SKILL: 1 TIME THRU 10 EACH

    a.) db split lateral lungeb.) hypersc.) chinsd.) thera band rot. Cuff - 4 directions each arm

    SATURDAY WORKOUT - #1 is incline with the weight listed above

    2.) DB SQUAT TO PRESS3 SETS OF 6

    3.) BENT LATERALS3 SETS OF 10

    4.) STANDING 1 ARM BAND ROW2 SETS OF 10

    SUPP CIRCUIT - 2 TIMES THRU - 10 -15 REPS OF EACH - LIGHT WEIGHT

    a.) reverse hypersb.) curls (your choice)c.) db overhead tricep ext.d.) body weight squats

    k

    WEEK 6 2004 FOOTBALL IN SEASON TRAININGFBA

    FB IS #5 WK 6FootballMILLS, JOSH

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballGILL, ANDREW

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    FB IS #5 WK 6FootballBELL, RAWLES

    TueSET 1SET 2SET 3SET 4Workout

    Hang Clean

    Board BP2 X 52 X 3

    BOX SQUAT

    FriSET 1SET 2SET 3SET 4Workout

    Incline

    NOTES:

    TUE - when doing the hang clean it is actually a hang clean pull then a hang clean

    TUE - superset med ball chest pas after performing Board BP

    TUE - Board BP needs to be heavier than the weight you used for your last set of 3 during week 1 workout

    TUESDAY WORKOUT SUPPLEMENTALS

    LINEMAN: 1 TIME THRU - 6 REPS EACH

    a.) band pull thrusb.) sand bag punch on discsc.) bent lateralsd.) alt. Db bench w/ thumbs up

    SKILL: 1 TIME THRU 10 EACH

    a.) db split lateral lungeb.) hypersc.) chinsd.) thera band rot. Cuff - 4 directions each arm

    SATURDAY WORKOUT - #1 is incline with the weight listed above

    2.) DB SQUAT TO PRESS3 SETS OF 6

    3.) BENT LATERALS3 SETS OF 10

    4.) STANDING 1 ARM BAND ROW2 SETS OF 10

    SUPP CIRCUIT - 2 TIMES THRU - 10 -15 REPS OF EACH - LIGHT WEIGHT

    a.) reverse hypersb.) curls (your choice)c.) db overhead tricep ext.d.) body weight squats

  • 8.) Have athletes record the weights they useEach athlete has their own folderThis will help athletes see progress between testsWay for coaches to see if players are a.) completing all their sets b.) using a weight that is challengingKeeps athletes on track

  • 9.) Set Goals Must be in writing (we write on 3index cards, 1 goes in workout folder, 1 in locker and 1 at home)Must be challenging and achievableSee next slideMust have a deadlineLength of off season, next testMust be specificNot I want to get strong, I want to gain weight

  • Goal SettingSet goals for the items you will testRealistic gains during a 10-16 week off seasonSquat: 50 + , especially if they are young or haven't had a consistent program in the past, have seen several 100 lb gainsBench: 35 +, same as above, have seen many with 50 lb gainsClean: 30 +, many times they could do more weight but since technique and bar speed are critical we dont want to see how much they can do with improper technique much of their early gains will be due to technique40: .1-.3(have seen.5)Vertical: 1-3 inches (have seen 6)

  • 10.) Create an enthusiastic, competitive, challenging environmentMoney sets opportunity for athlete to do more rep or weight on designated set of exerciseCompetitions wall squats, plate holds, harness tug of war4th Quarter Drills way to finish workout and develop mental toughness (10-push ups, sit ups, up downs, mt. Climbers progress to 20)Mat Drills

  • 11.) Never quit learning as a coach:There is no one best way to train. Just as an offense can evolve so should your strength and conditioning program. The more you put into your program the more your kids will put into it. Attend clinics that cover strength and conditioning, read journals, network with other strength coaches, and experiment by trying some of the workouts yourself. I also encourage you to get certified by the NSCA or United State Weightlifting Association, this well help bring credibility to your coaching skills and provides great information on how to develop a program and teach proper technique.

  • 12.) Change your thinkingIts not no pain = no gain It is no brain no gain (training to failure is not necessary)Dont only work harder Work smarterDont do a program because school X does it and they are successful that may or may not be why they are successful, they might be good in spite of what they do in the weight room and speed developmentJust because you did it when you were a player doesnt mean it is good or works

  • BASIC PRINICPALS OF STRENGTH AND CONDITIONING

  • WEIGHT TRAINING PRINCIPALSProgressive Overload Rest Between Sets - Increase amount of weight usedVolume total number of sets and reps in a workoutAlso can change the sets and reps usedRepetition speedVarietyPeriodizationCombination of these

  • PROGRESSIVE OVERLOADProgressive Overload gradual increase of stress placed upon the body during exercise trainingProgressive Overload may be implemented with the following1.) load increased2.) repetitions added to current load3.) rest periods between sets may be shortened4.) repetition speed with sub-maximal loads5.) total volume of workout (total # of repetitions performed in a workout)6.) any combination of the above

  • REST BETWEEN SETSHow long you rest between sets will depend on what your goals are and what your current state of fitness isStrength = 2-3 minutesThis would include multiple joint movementsHypertrophy = 1-2 minutesSupplemental exercisesEndurance/Fitness = 30 seconds to 1 minuteCircuits, supersets, fast paced

  • PERIODIZATIONLinear Periodization high initial training volume with low intensityas training progresses volume decreases and intensity increasesTypically each phase has an emphasis Example: on following slide

  • Find out when your most important event is and work backwards, so that you are peaking at the right timeMacro Meso Micro

  • Sheet1

    WEEK 10

    DAY 1DAY 4

    1.) BACK SQUAT1.) PAUSE SQUATS

    86445432

    2.) BB RDL2.) FRONT SQUAT

    6666543

    3.) GLUTE / HAM RAISE3.) CHIN UPS W/ WEIGHT

    888RMRM

    4.) BENT OVER ROW4.) BB SHRUGS

    666610864

    5.) BB CURLS5.) REVERSE HYPERS W/ MED BALL

    666101010

    OT

    DB SHRUGS 4 * 8

    DAY 2DAY 5

    1.) PUSH JERK1.) POWER CLEAN

    54325555

    2.) 2 BOARD CLOSE GRIP BENCH PRESS2.) BENCH PRESS

    54328664

    3.) DB BENCH W/ PAUSE3.) PUSH UPS ON MED BALLS

    8654888

    4.) BENCH DIPS4.) ALTERNATING DB SIDE LATERALS

    2 SETS OF REP MAX666

    5.) PUSHDOWNS5.) 1 ARM OVERHEAD DB TRICEP EXTENSIONS

    10861086

    OT

    ROT. CUFF CIRCUIT

    BENCH - NO MONEY

    SQUAT - NO MONEY

    WEEK 11

    DAY 1DAY 4

    1.) BACK SQUAT1.) HANG CLEAN TO FRONT SQUAT

    864424433

    2.) BB RDL2.) DB PUSH / PULL

    6548866

    3.) DB WALKING LATERAL LUNGE3.) BB REVERSE GRIP BENT ROW

    881088

    4.) DB SHRUGS

    4.) REVERSE HYPERS W/ MED BALL6666

    888

    5.) GOOD MORNINGS

    886

    5.) 1 LEGGED CALF RAISES

    151515

    OT

    DB ROW - 10-8-6, DB INC CURL 3 * 8

    DAY 2DAY 5

    1.) DB PUSH PRESS1.) POWER CLEAN

    66554444

    2.) INCLINE PRESS2.) BENCH PRESS

    10888644

    3.) 2 BOARD CLOSE GRIP BENCH PRESS3.) PUSH UPS ON STABILITY BALL

    3322888

    4.) DB ALTERNATING INCLINE4.) ALTERNATING DB BENT LATERALS

    865101010

    5.) DB BRAINCRUSHERS5.) PLATE FRONT RAISES

    1088612108

    OT - ROT. CUFF CIRCUIT

    BENCH PRESS - EXTRA REPS ON LAST SET

    SQUAT - LAST SET

    WEEK 12

    DAY 1DAY 4

    1.) BACK SQUAT1.) HANG CLEAN TO FRONT SQUAT

    22424433

    2.) BB RDL2.) DB PUSH / PULL

    6548866

    3.) DB WALKING LATERAL LUNGE3.) DB SHRUGS

    886666

    4.) GOOD MORNINGS

    4.) REVERSE HYPERS W/ MED BALL886

    888

    5.) BB REVERSE GRIP BENT ROW

    5.) ROPE PULL UPS888

    LINE = 30 TOTAL / SKILL = 40 TOTAL

    OT

    EZ CURL 21'S - 3 SETS / CLOSE GRIP P-DOWN 3 * 8

    DAY 2DAY 5

    1.) POWER CLEAN1.) BENCH PRESS

    33332242

    2.) DB PUSH PRESS2.) INCLINE PRESS

    6655888

    3.) 2 BOARD CLOSE GRIP BENCH PRESS3.) PUSH UPS ON STABILITY BALL

    3322888

    4.) DB ALTERNATING INCLINE4.) ALTERNATING DB BENT LATERALS

    865101010

    5.) UPRIGHT ROW - SUPERSET SHOULDER PRESS

    5.) DB BRAINCRUSHERS888

    10886

    OT - ROT. CUFF CIRCUIT

    BACK SQUAT - EXTRA WEIGHT ON 2ND SET - 2 REPS

    BENCH PRESS - EXTRA WEIGHT ON LAST SET - 2 REPS

    WEEK 13

    DAY 1DAY 4

    1.) BACK SQUAT1.) FRONT SQUAT

    5421444

    2.) DB RDL2.) DB STEP UPS

    1210868866

    3.) OVERHEAD LUNGES3.) GOOD MORNINGS

    8888866

    4.) BB REV. GRIP BOR

    4.) REV. HYPERS666

    8888

    5.) WEIGHTED HYPERS

    5.) ROPE PULLUPS1512108

    LINE = 35 / SKILL = 40

    OT

    BB SHRUGS 4 * 5 / CLOSE GRIP PDOWN 3 * 6

    DAY 2DAY 5

    1.) POWER CLEAN3.) BENCH PRESS

    33225421

    2.) DB PUSH PRESS1.) RACK CLEANS

    55555543

    3.) INCLINE2.) PUSH JERKS

    888543

    4.) CLOSE GRIP BENCH4.) PUSH UPS ON STABILITY BALL

    6661098

    5.) BRAINCRUSHERS

    5.) DB TRICEP PRESS6 SETS OF 6

    101010

    OT - ROT. CUFF CIRCUIT

    BENCH - LAST SET

    SQUAT - EXTRA REPS UP TO 2 ON LAST SET

    WEEK 14

    DAY 1DAY 4

    1.) BACK SQUAT(EXPLOSIVE)1.) JUMP SQUATS

    42244 SETS OF 6

    SUPERSET THESE 2

    2.) DB RDL2.) FRONT SQUAT

    108665443

    3.) DB LUNGE TO TWIST3.) DB STEP UPS

    666666

    4.) GLUTE / HAM RAISE

    4.) DB ROW888

    8654

    5.) HYPER DB ROW

    5.) CHIN UPS8888

    LINE = OH:10 UH:10

    SKILL = OH:12 UH:12

    DAY 2DAY 5

    1.) POWER CLEAN3.) BENCH PRESS

    32115332

    2.) INCLINE1.) POWER CLEAN PULLS

    88864444

    SUPERSET THESE

    3.) MB CHEST PASS2.) PUSH JERK

    4 SETS OF 8333

    4.) CLOSE GRIP BENCH4.) BRAINCRUSHERS

    5558 SETS OF 6

    5.) SHOULDER COMPLEX

    5.) DB TRICEP PRESS3 SETS OF 12

    888

    OT: ROT. CUFF CIRCUIT

    BENCH - LAST SET

    SQUAT - NO $ , VELOCITY

    WEEK 15

    DAY 1DAY 4

    1.) BACK SQUAT1.) BOX SQUATS

    53328 SETS OF 2 @ 55%

    2.)2.) DB LATERAL STEP UPS

    3 * 6 (EACH LEG)

    SUPERSET THESE 2

    3.)3.) EXPLOSIVE STEP UPS

    3 * 5 EACH LEG

    4.) GLUTE / HAM RAISE

    4.)3 * 6 (W/ WEIGHT IF POSSIBLE)

    5.) HYPER DB ROW

    5.)6666

    DAY 2DAY 5

    1.) POWER CLEAN2.) BENCH PRESS

    2.) INCLINE1.) POWER CLEAN PULLS

    86643333

    SUPERSET THESE 2

    3.) MB CHEST PASS3.)

    4 SETS OF 6

    4.) DB BENCH ON STABILITY BALL4.)

    1086

    5.)

    5.) DB UPRIGHT ROWS - SS. - DB SHOULDER PRESS

    3 SETS OF 8 EACH

    OT: TRICEP PUSHDOWNS 3 * 8

    SQUAT - LAST SET

    BENCH - DOWNLOADING

    WEEK 16

    DAY 1DAY 4

    1.) BACK SQUAT1.) BOX SQUAT

    8 SETS OF 2 @ 60%

    2.)2.) DB WALKING LUNGE

    3 SETS OF 5 (EACH LEG)

    SUPERSET THESE 2

    3.)3.) EXPLOSIVE SPLIT LUNGES

    3 SETS OF 5 (EACH LEG)

    4.)

    4.)

    5.)

    5.)

    DAY 2DAY 5

    1.) POWER CLEAN2.) BENCH PRESS

    2.) CLOSE GRIP INCLINE(EXPLOSIVE REPS)1.) POWER CLEAN PULLS

    55552222

    SUPERSET THESE 2

    3.) MB DROP & THROW3.)

    4 SETS OF 6

    4.) DB BENCH ON STABILITY BALL4.)

    8866

    5.)

    5.)

    ROT. CUFF CIRCUIT

    WEEK 17

    TESTING

    MONTUEWEDTHURFRI

    WEEK 18

    DAY 1DAY 4

    1.) BACK SQUAT1.)

    2.)2.)

    3.)3.)

    4.)

    4.)

    5.)

    5.)

    DAY 2DAY 5

    1.) POWER CLEAN1.) BENCH PRESS

    2.)2.)

    3.)3.)

    4.)4.)

    5.)

    5.)

    WEEK 19

    DAY 1DAY 4

    1.) BACK SQUAT1.)

    2.)2.)

    3.)3.)

    4.)

    4.)

    5.)

    5.)

    DAY 2DAY 5

    1.) POWER CLEAN1.) BENCH PRESS

    2.)2.)

    3.)3.)

    4.)4.)

    5.)

    5.)

    WEEK 20

    DAY 1DAY 4

    1.) BACK SQUAT1.)

    2.)2.)

    3.)3.)

    4.)

    4.)

    5.)

    5.)

    DAY 2DAY 5

    1.) POWER CLEAN1.) BENCH PRESS

    2.)2.)

    3.)3.)

    4.)4.)

    5.)

    5.)

    WEEK 21

    Sheet2

    BENCH PRESS

    WEEKDATESPHASESET 1SET 2SET 3SET 4SET 5SET 6VOLUMEAVG. %OPTIONAL

    11/6-1/101CIRCUIT WORKNANA

    21/13-1/17CIRCUIT WORKNANA

    31/20-1/24BERSERK BENCHNANA

    41/27-1/31210*5810*628*658*683663.25

    52/3-2/78*658*706*788*67.53070.125extra reps

    62/10-2/146*706*754*806*72.52274.375extra reps

    72/17-2/215*705*72.55*755*752073.125extra weight

    82/24-2/283*783*856*703*801578.125extra weight

    93/3-3/7ARSPRING BREAK

    103/10-3/1438*686*756*754*782474no money

    113/17-3/218*656*754*804*802275extra reps

    123/24-3/282*802*854*782*821081.25extra weight

    133/31-4/45*704*802*851*881280.75LAST SET

    144/7-4/115*653*753*802*852*901*951681.66LAST SET

    154/14-4/186*604*703*752*801571.25DOWNLOAD

    164/21-4/252*702*752*752*75RACK OUT8 + RO73.75 + ROVELOCITY

    174/28-5/2TEST5*553*652*751*85NEW MAXNA100 +

    185/5-5/9SPRING BALL

    195/12-5/16SPRING BALL

    205/19-5/23

    215/26/30OFF

    BACK SQUAT

    WEEKDATESPHASESET 1SET 2SET 3SET 4SET 5SET 6VOLUMEAVG. %OPTIONAL

    11/6-1/101CIRCUIT WORKNANA

    21/13-1/17CIRCUIT WORKNANA

    31/20-1/2410*588*608*658*683462.75

    41/27-1/31210 SETS OF 10 @55%10055

    52/3-2/78*658*706*758*683069.5up to 2 extra reps

    62/10-2/146*756*784*826*752277.5

    72/17-2/215*705*755*755*702072.5extra reps

    82/24-2/283*783*856*703*801578.25up to 2 extra reps

    93/3-3/7ARSPRING BREAK

    103/10-3/1438*656*724*784*782273.25NO MONEY

    113/17-3/218*606*706*754*802*822673.4LAST SET

    123/24-3/282*802*854*752*821080.5extra weight

    133/31-4/45*704*802*851*881280.75extra reps-up to 2

    144/7-4/114*752*802*804*751277.5VELOCITY

    154/14-4/185*653*753*802*852*901*951681.66LAST SET

    164/21-4/256*654*703*752*78RACK OUT15 + RO72 + RODOWNLOAD

    174/28-5/2TEST

    185/5-5/9SPRING BALL

    195/12-5/16SPRING BALL

    205/19-5/23

    215/26-5/30OFF

    HANG CLEAN

    WEEKDATESPHASESET 1SET 2SET 3SET 4SET 5SET 6VOLUMEAVG. %

    11/6-1/101NONE

    21/13-1/17NONE

    31/20-1/24NONE

    41/27-1/312NONE

    52/3-2/76*606*605*62.55*652261.875

    62/10-2/145*605*654*704*701866.25

    72/17-2/216*62.55*654*72.54*751968.75

    82/24-2/284*704*753*77.53*801475.625

    93/3-3/7ARSPRING BREAK

    103/10-3/1435*655*705*725*752070.5CHANGE TO

    113/17-3/214*704*704*784*781674POWER CLEAN

    123/24-3/283*703*753*803*801276.25

    133/31-4/43*72.53*782*802*851078.875

    144/7-4/113*752*82.51*881*90783.875

    154/14-4/183*782*832*881*931085.5

    164/21-4/253*701*801*801*80677.5DOWNLOAD

    174/28-5/2TEST

    185/5-5/9SPRING BALL

    195/12-5/16SPRING BALL

    205/19-5/23

    215/26-5/30OFF

    Sheet3

  • HOW TO WRITE A PROGRAM

  • HOW MANY REPS AND HOW MUCH WEIGHT?1 * MAX2 * 95.5%3 * 91.7 %4 * 88.5 %5 * 85.7 %6 * 83.2 %7 * 80.9 %8 * 78.8 %9 * 76.9 %10 * 75.2 %For workouts subtract 5-10% off of number (3 + sets workout). The fewer the sets, the less % is taken off

  • ORDER OF EXERCISESWarm upPower movements Hard to easyMultiple joint to single jointPre-Hab, Core work

  • What a typical workout looks like1 HOUR: WEIGHTS ONLY10 minutes:Warm up / give instructions / mental training20 - 25 minutesCore Lifts10-15 minutesSupplemental Lifts5 minutesPre-hab5 minutesFourth quarter work / wrap up

  • POST SEASON TESTING

    POST SEASON TESTING

    DAY 1DAY 2DAY 3DAY 4DAY 5

    HGHT / WGHTBENCH PRESS40 YAD DASHHANG CLEANBACK SQUAT

    VERTICALINCLINE PRESSPRO SHUTTLECHINS

    BROAD JUMP

    ** ALL WEIGHTS WILL BE TESTED WITH A 1 REP MAX**

    WK1-2

    2003 OFF SEASONWEEK 1

    DAY 1

    CIRCUIT # 1

    **YOU WILL HAVE 30 SECONDS BETWEEN EXERCISES TO GET TO THE NEXT STATION AND GET YOUR WEIGHT READY**

    **USE LIGHT WEIGHTS , WE ARE LOOKING FOR PACE, IF YOU GO TOO HEAVY YOU WILL DIE TOWARDS THE END OF THE 2ND CIRCUIT**

    DO NOT ROTATE UNTIL THE WHISTLE IS BLOWN

    10 REPS - 2 TIMES THRU ( WE WILL DO ABS AS A GROUP BETWEEN CIRCUITS)

    1.) BACK SQUAT

    2.) BENCH PRESS

    3.) BENT ROW

    4.) RDL

    5.) PUSH UPS

    6.) SHRUGS

    7.) BENCH DIPS

    8.) E-Z CURLS

    9.) DB LUNGE

    10.) SIDE LATERALS

    DAY 3

    GROUPS A-C UPSTAIRS WEIGHT CIRCUIT10 REPS ON EACH - 2 TIMES THRU

    1.) BENCH PRESS5.) PUSH UPS9.) DB LUNGE

    2.) BACK SQUAT6.) SHRUGS (OUT OF SQUAT RACK)10.) SIDE LATERALS

    3.) BENT OVER ROW7.) BENCH DIPS11.) HYPEREXTENSIONS

    4.) DB RDL8.) CURLS (OFF BENCH)12.) BENT LATERALS

    GROUPS -H DOWNSTAIRS CIRCUIT

    **YOU WILL HAVE 30 SECONDS BETWEEN EXERCISES TO GET TO THE NEXT STATION AND GET YOUR WEIGHT READY**

    **USE LIGHT WEIGHTS , WE ARE LOOKING FOR PACE, IF YOU GO TOO HEAVY YOU WILL DIE TOWARDS THE END OF THE 2ND CIRCUIT**

    DO NOT ROTATE UNTIL THE WHISTLE IS BLOWN

    12 REPS - 2 TIMES THRU ( WE WILL DO ABS AS A GROUP BETWEEN CIRCUITS)

    1.) BACK SQUAT5.) PUSH UPS9.) DB LUNGE

    2.) BENCH PRESS6.) SHRUGS10.) SIDE LATERALS

    3.) BENT ROW7.) BENCH DIPS

    4.) RDL8.) E-Z CURLS

    DAY 5

    GROUPS D- UPSTAIRS WEIGHT CIRCUIT

    1.) BENCH PRESS5.) PUSH UPS9.) DB LUNGE

    2.) BACK SQUAT6.) SHRUGS (OUT OF SQUAT RACK)10.) SIDE LATERALS

    3.) BENT OVER ROW7.) BENCH DIPS11.) HYPEREXTENSIONS

    4.) DB RDL8.) CURLS (OFF BENCH)12.) BENT LATERALS

    GROUPS A DOWNSTAIRS CIRCUIT

    **YOU WILL HAVE 30 SECONDS BETWEEN EXERCISES TO GET TO THE NEXT STATION AND GET YOUR WEIGHT READY**

    **USE LIGHT WEIGHTS , WE ARE LOOKING FOR PACE, IF YOU GO TOO HEAVY YOU WILL DIE TOWARDS THE END OF THE 2ND CIRCUIT**

    DO NOT ROTATE UNTIL THE WHISTLE IS BLOWN

    12 REPS - 2 TIMES THRU ( WE WILL DO ABS AS A GROUP BETWEEN CIRCUITS)

    1.) BACK SQUAT5.) PUSH UPS9.) DB LUNGE

    2.) BENCH PRESS6.) SHRUGS10.) SIDE LATERALS

    3.) BENT ROW7.) BENCH DIPS

    4.) RDL8.) E-Z CURLS

    2003 OFF SEASONWEEK 2

    DAY 1

    MEAT GRINDER20 SECONDS EACH STATIONTOTAL OF 16 MINUTES WORK

    1.) CLOSE GRIP BENCH9.) PUSHDOWNS17.) CRUNCHES

    2.) DB ROW10.) DB CURLS18.) SUPERMANS

    3.) PUSH UPS11.) BENCH DIPS19.) TRIANGLE PUSH UPS

    4.) BENT ROW12.) BB CURLS20.) ROCKY CRUNCHES

    5.) BACK SQUAT13.) WALL SQUATS21.) DB STEP UPS

    6.) DB RDL14.) CHIN HANGS22.) SEATED LEG CURL

    7.) DB SQUAT TO PRESS15.) DB TRICEP EXTENSIONS23.) MED BALL CHEST PASS

    8.) SEATED LEG CURLS16.) DB ALTERNATING SHOULDER PRESS24.) 6 INCH AB HOLD

    DAY 3

    CIRCUIT # 310 REPS - 2 TIMES THRU

    1.) FRONT SQUAT6.) TRIANGLE PUSH UPS11.) DB HAMMER CURLS

    2.) INCLINE7.) CHIN UPS12.) GOOD MORNINGS

    3.) DB SPLIT LATERAL LUNGE8.) BENCH DIPS13.) BENT LATERALS

    4.) DB BENCH9.) BB SHRUGS14.) BB UPRIGHT ROWS

    5.) BB REVERSE GRIP BOR10.) DB OVERHEAD TRICEP EXTENSION15.) MB GRANNY THROWS

    DAY 5

    MEAT GRINDER25 SECONDS EACH STATIONTOTAL OF 20 MINUTES WORK

    1.) CLOSE GRIP BENCH9.) PUSHDOWNS17.) CRUNCHES

    2.) DB ROW10.) DB CURLS18.) SUPERMANS

    3.) PUSH UPS11.) BENCH DIPS19.) TRIANGLE PUSH UPS

    4.) BENT ROW12.) BB CURLS20.) ROCKY CRUNCHES

    5.) BACK SQUAT13.) WALL SQUATS21.) DB STEP UPS

    6.) DB RDL14.) CHIN HANGS22.) SEATED LEG CURL

    7.) DB SQUAT TO PRESS15.) DB TRICEP EXTENSIONS23.) MED BALL CHEST PASS

    8.) SEATED LEG CURLS16.) DB ALTERNATING SHOULDER PRESS24.) 6 INCH AB HOLD

    spring adjustment periodization

    BENCH PRESS

    WEEKDATESPHASESET 1SET 2SET 3SET 4SET 5SET 6VOLUMEAVG. %OPTIONAL

    11/6-1/101CIRCUIT WORKNANA

    21/13-1/17CIRCUIT WORKNANA

    31/20-1/24BERSERK BENCHNANA

    41/27-1/31210*5810*628*658*683663.25

    52/3-2/78*658*706*788*67.53070.125extra reps

    62/10-2/146*706*754*806*72.52274.375extra reps

    72/17-2/215*705*72.55*755*752073.125extra weight

    82/24-2/283*783*856*703*801578.125extra weight

    93/3-3/7ARSPRING BREAK

    103/10-3/1438*686*756*754*782474no money

    113/17-3/218*656*754*804*802275extra reps

    123/24-3/282*802*854*782*821081.25extra weight

    133/31-4/45*704*802*851*881280.75LAST SET

    144/7-4/115*653*753*802*852*901*951681.66LAST SET

    154/14-4/186*604*703*752*801571.25DOWNLOAD

    164/21-4/252*702*752*752*75RACK OUT8 + RO73.75 + ROVELOCITY

    174/28-5/2TEST5*553*652*751*85NEW MAXNA100 +

    185/5-5/9SPRING BALL

    195/12-5/16SPRING BALL

    205/19-5/23

    215/26/30OFF

    BACK SQUAT

    WEEKDATESPHASESET 1SET 2SET 3SET 4SET 5SET 6VOLUMEAVG. %OPTIONAL

    11/6-1/101CIRCUIT WORKNANA

    21/13-1/17CIRCUIT WORKNANA

    31/20-1/2410*588*608*658*683462.75

    41/27-1/31210 SETS OF 10 @55%10055

    52/3-2/78*658*706*758*683069.5up to 2 extra reps

    62/10-2/146*756*784*826*752277.5

    72/17-2/215*705*755*755*702072.5extra reps

    82/24-2/283*783*856*703*801578.25up to 2 extra reps

    93/3-3/7ARSPRING BREAK

    103/10-3/1438*656*724*784*782273.25NO MONEY

    113/17-3/218*606*706*754*802*822673.4LAST SET

    123/24-3/282*802*854*752*821080.5extra weight

    133/31-4/45*704*802*851*881280.75extra reps-up to 2

    144/7-4/114*752*802*804*751277.5VELOCITY

    154/14-4/185*653*753*802*852*901*951681.66LAST SET

    164/21-4/256*654*703*752*78RACK OUT15 + RO72 + RODOWNLOAD

    174/28-5/2TEST

    185/5-5/9SPRING BALL

    195/12-5/16SPRING BALL

    205/19-5/23

    215/26-5/30OFF

    HANG CLEAN

    WEEKDATESPHASESET 1SET 2SET 3SET 4SET 5SET 6VOLUMEAVG. %

    11/6-1/101NONE

    21/13-1/17NONE

    31/20-1/24NONE

    41/27-1/312NONE

    52/3-2/76*606*605*62.55*652261.875

    62/10-2/145*605*654*704*701866.25

    72/17-2/216*62.55*654*72.54*751968.75

    82/24-2/284*704*753*77.53*801475.625

    93/3-3/7ARSPRING BREAK

    103/10-3/1435*655*705*725*752070.5CHANGE TO

    113/17-3/214*704*704*784*781674POWER CLEAN

    123/24-3/283*703*753*803*801276.25

    133/31-4/43*72.53*782*802*851078.875

    144/7-4/113*752*82.51*881*90783.875

    154/14-4/183*782*832*881*931085.5

    164/21-4/253*701*801*801*80677.5DOWNLOAD

    174/28-5/2TEST

    185/5-5/9SPRING BALL

    195/12-5/16SPRING BALL

    205/19-5/23

    215/26-5/30OFF

    PERIODIZATION

    2003 OFF SEASON OVERVIEW

    BACK SQUATHANG CLEAN

    WEEKDATESPHASESET 1SET 2SET 3SET 4SET 5SET 6VOLUMEAVG. %OPTIONALWEEKDATESPHASESET 1SET 2SET 3SET 4SET 5SET 6VOLUMEAVG. %

    11/6-1/101CIRCUIT WORKNANA11/6-1/101NONE

    21/13-1/17CIRCUIT WORKNANA21/13-1/17NONE

    31/20-1/2410*588*608*658*683462.7531/20-1/24NONE

    41/27-1/31210 SETS OF 10 @55%1005541/27-1/312NONE

    52/3-2/78*658*706*758*683069.5up to 2 extra reps52/3-2/76*606*605*62.55*652261.875

    62/10-2/146*756*784*826*752277.562/10-2/145*605*654*704*701866.25

    72/17-2/215*705*755*755*702072.5extra reps72/17-2/216*62.55*654*72.54*751968.75

    82/24-2/283*783*856*703*801578.25up to 2 extra reps82/24-2/284*704*753*77.53*801475.625

    93/3-3/7ARSPRING BREAK93/3-3/7ARSPRING BREAK

    103/10-3/1438*656*724*784*782273.25103/10-3/1435*655*705*725*752070.5CHANGE TO

    13/17-3/212*802*854*752*821080.5extra weight113/17-3/214*704*704*784*781674POWER CLEAN

    123/24-3/285*704*802*851*881280.75extra weight123/24-3/283*703*753*803*801276.25

    133/31-4/45*653*753*802*852*901*951181.66K-VAL133/31-4/43*72.53*782*802*851078.875

    144/7-4/116*604*702*80OPTIONAL RACK OUT1270DL144/7-4/113*752*82.51*881*90783.875

    154/14-4/18T-BP,BSTESTING154/14-4/18T-BP,BSTESTING

    164/21-4/254164/21-4/254

    174/28-5/2174/28-5/2

    185/5-5/9185/5-5/9

    195/12-5/16195/12-5/16

    205/19-5/23205/19-5/23

    T-VJ,BJ,HCT-VJ,BJ,HC

    BENCH PRESS

    WEEKDATESPHASESET 1SET 2SET 3SET 4SET 5SET 6VOLUMEAVG. %OPTIONAL

    11/6-1/101CIRCUIT WORKNANA

    21/13-1/17CIRCUIT WORKNANA

    31/20-1/24BERSERK BENCHNANA

    41/27-1/31210*5810*628*658*683663.25

    52/3-2/78*658*706*788*67.53070.125extra reps

    62/10-2/146*706*754*806*72.52274.375extra reps

    72/17-2/215*705*72.55*755*752073.125extra weight

    82/24-2/283*783*856*703*801578.125extra weight

    93/3-3/7ARSPRING BREAK

    103/10-3/1438*686*756*754*7824742*802*854*752*821082.5

    13/17-3/215*704*802*851*88680.75

    123/24-3/285*653*753*802*852*901*951181.66K-VAL

    133/31-4/42*702*752*752*75RACK OUT873.75BAR SPEED

    144/7-4/116*604*702*801270DL

    154/14-4/18T-BP,BSTESTING

    164/21-4/254

    174/28-5/2

    185/5-5/9

    195/12-5/16

    205/19-5/23

    T-VJ,BJ,HC

    MASTER CALENDAR

    2003 OFF SEASON MASTER CALENDAR

    PRE-TEST (DEC 16-20) BENCH, HEIGHT, WEIGHT, VERTICAL JUMP, STANDING BROAD JUMP, POSSIBLE SQUAT & HANG CLEAN

    PHASE 1 = 3 WEEKS (JAN 6 - 24 ) EMPHASIS ON MUSCULAR ENDURANCE

    PHASE 2 = 5 WEEKS (JAN 27 - FEB 28) EMPHASIS ON HYPERTROPHY AND MUSCULAR STRENGTH

    ACTIVE RECOVERY MARCH 3-7 - SPRING BREAK

    PHASE 3 = 6 WEEKS (MARCH 10 - APRIL 18TH) EMPHASIS ON MUSCULAR STRENGTH AND POWER

    TEST BENCH PRESS AND SQUAT AT END OF PHASE 3

    PHASE 4 = 6 WEEKS (APRIL 21 - MAY 23) EMPHASIS ON POWER AND FUNCTIONAL STRENGTH

    TEST HANG CLEAN, VERTICAL JUMP AND STANDING BROAD JUMP AT END OF PHASE 4

    DOWNLOAD MAY 26-30 - LAST WEEK OF SCHOOL

    ACTIVE RECOVERY JUNE 2-6 - END OF SCHOOL

    WK #PHASE

    DECEMBER

    MTWTHF

    1617181920

    TEST HEIGHT / WEIGHTTEST BENCH PRESS / INCLINETEST VERTICAL JUMP / STANDING BROAD JUMPTEST HANG CLEANTEST BACK SQUAT

    JANUARY

    MTWTHF

    11678910

    COACHES GONE TO AFCA/NSCA CLINIC

    MINI RODEOWEIGHTSMINI RODEOWEIGHTS

    21314151617

    MINI RODEOWEIGHTS CIRCUITMINI RODEOWEIGHTS - MEAT GRINDER

    32021222324

    NO SCHOOLWEIGHTS

    422728293031

    CLASSROOMWEIGHTSWEIGHTS

    FEBRUARY

    MTWTHF

    534567

    AIR FORCE TOURNAMENTWEIGHTS

    61011121314

    STRONGMAN COMPETITIONWEIGHTS

    71718192021

    STRONGMAN COMPETITIONWEIGHTS

    82425262728

    EXAM WEEKEND OF TRIMESTER

    OFF

    MARCH

    MTWTHF

    934567

    OFFSPRING BREAK

    1031011121314

    111718192021

    122425262728

    APRIL

    MTWTHF

    13311234

    147891011

    151415161718

    TEST BENCHTEST BACK SQUATNO SCHOOL

    1642122232425

    1728293012

    MAY

    MTWTHF

    1856789

    NO SCHOOL

    191213141516

    201920212223

    TEST HANG CLEANTEST JUMPS

    21DL2627282930

    NO SCHOOLLAST DAY OF SCHOOL

    JUNE

    MTWTHF

    AR23456

    910111213

    1617181920

    2324252627

    301234

    %CHART WK 3

    OFF SEASON 2003

    WEEK 3 % CHART

    SET 1SET 2SET 3SET 4SET 5

    BPNA

    BS10*588*608*658*68

    HCNA

    BS REPS10888BS REPS10888

    MAXMAX

    10058606568320185.6192208221

    10560.96368.2571.4325188.5195211.25224.4

    11063.86671.574.8330191.4198214.5227.8

    11566.76974.7578.2335194.3201217.75231.2

    12069.6727881.6340197.2204221234.6

    12572.57581.2585345200.1207224.25238

    13075.47884.588.4350203210227.5241.4

    13578.38187.7591.8355205.9213230.75244.8

    14081.2849195.2360208.8216234248.2

    14584.18794.2598.6365211.7219237.25251.6

    150879097.5102370214.6222240.5255

    15589.993100.75105.4375217.5225243.75258.4

    16092.896104108.8380220.4228247261.8

    16595.799107.25112.2385223.3231250.25265.2

    17098.6102110.5115.6390226.2234253.5268.6

    175101.5105113.75119395229.1237256.75272

    180104.4108117122.4400232240260275.4

    185107.3111120.25125.8405234.9243263.25278.8

    190110.2114123.5129.2410237.8246266.5282.2

    195113.1117126.75132.6415240.7249269.75285.6

    200116120130136420243.6252273289

    205118.9123133.25139.4425246.5255276.25292.4

    210121.8126136.5142.8430249.4258279.5295.8

    215124.7129139.75146.2435252.3261282.75299.2

    220127.6132143149.6440255.2264286302.6

    225130.5135146.25153445258.1267289.25306

    230133.4138149.5156.4450261270292.5309.4

    235136.3141152.75159.8455263.9273295.75312.8

    240139.2144156163.2460266.8276299316.2

    245142.1147159.25166.6465269.7279302.25319.6

    250145150162.5170470272.6282305.5323

    255147.9153165.75173.4475275.5285308.75326.4

    260150.8156169176.8480278.4288312329.8

    265153.7159172.25180.2485281.3291315.25333.2

    270156.6162175.5183.6490284.2294318.5336.6

    275159.5165178.75187495287.1297321.75340

    280162.4168182190.4500290300325343.4

    285165.3171185.25193.8505292.9303328.25346.8

    290168.2174188.5197.2510295.8306331.5350.2

    295171.1177191.75200.6515298.7309334.75353.6

    300174180195204520301.6312338357

    305176.9183198.25207.4525304.5315341.25360.4

    310179.8186201.5210.8530307.4318344.5363.8

    315182.7189204.75214.2535310.3321347.75363.8

    OFF SEASON 2003

    WEEK 4 % CHART

    SET 1SET 2SET 3SET 4SET 5

    BP10 * 5810 * 628 * 658 * 68

    BS10 SETS OF 10 @ 55%

    HCNA

    BP REPS101088BP REPS101088

    BS REPS10BS REPS10

    MAXMAX

    1005558626568320176185.6198.4208217.6

    10557.7560.965.168.2571.4325178.75188.5201.5211.25221

    11060.563.868.271.574.8330181.5191.4204.6214.5224.4

    11563.2566.771.374.7578.2335184.25194.3207.7217.75227.8

    1206669.674.47881.6340187197.2210.8221231.2

    12568.7572.577.581.2585345189.75200.1213.9224.25234.6

    13071.575.480.684.588.4350192.5203217227.5238

    13574.2578.383.787.7591.8355195.25205.9220.1230.75241.4

    1407781.286.89195.2360198208.8223.2234244.8

    14579.7584.189.994.2598.6365200.75211.7226.3237.25248.2

    15082.5879397.5102370203.5214.6229.4240.5251.6

    15585.2589.996.1100.75105.4375206.25217.5232.5243.75255

    1608892.899.2104108.8380209220.4235.6247258.4

    16590.7595.7102.3107.25112.2385211.75223.3238.7250.25261.8

    17093.598.6105.4110.5115.6390214.5226.2241.8253.5265.2

    17596.25101.5108.5113.75119395217.25229.1244.9256.75268.6

    18099104.4111.6117122.4400220232248260272

    185101.75107.3114.7120.25125.8405222.75234.9251.1263.25275.4

    190104.5110.2117.8123.5129.2410225.5237.8254.2266.5278.8

    195107.25113.1120.9126.75132.6415228.25240.7257.3269.75282.2

    200110116124130136420231243.6260.4273285.6

    205112.75118.9127.1133.25139.4425233.75246.5263.5276.25289

    210115.5121.8130.2136.5142.8430236.5249.4266.6279.5292.4

    215118.25124.7133.3139.75146.2435239.25252.3269.7282.75295.8

    220121127.6136.4143149.6440242255.2272.8286299.2

    225123.75130.5139.5146.25153445244.75258.1275.9289.25302.6

    230126.5133.4142.6149.5156.4450247.5261279292.5306

    235129.25136.3145.7152.75159.8455250.25263.9282.1295.75309.4

    240132139.2148.8156163.2460253266.8285.2299312.8

    245134.75142.1151.9159.25166.6465255.75269.7288.3302.25316.2

    250137.5145155162.5170470258.5272.6291.4305.5319.6

    255140.25147.9158.1165.75173.4475261.25275.5294.5308.75323

    260143150.8161.2169176.8480264278.4297.6312326.4

    265145.75153.7164.3172.25180.2485266.75281.3300.7315.25329.8

    270148.5156.6167.4175.5183.6490269.5284.2303.8318.5333.2

    275151.25159.5170.5178.75187495272.25287.1306.9321.75336.6

    280154162.4173.6182190.4500275290310325340

    285156.75165.3176.7185.25193.8505277.75292.9313.1328.25343.4

    290159.5168.2179.8188.5197.2510280.5295.8316.2331.5346.8

    295162.25171.1182.9191.75200.6515283.25298.7319.3334.75350.2

    300165174186195204520286301.6322.4338353.6

    305167.75176.9189.1198.25207.4525288.75304.5325.5341.25357

    310170.5179.8192.2201.5210.8530291.5307.4328.6344.5360.4

    315173.25182.7195.3204.75214.2535294.25310.3331.7347.75363.8

    OFF SEASON 2003

    WEEK 5 % CHARTMONEY SETS, BS = UP TO 2 XTRA REPS

    SET 1SET 2SET 3SET 4SET 5BP = XTRA REPS

    BP8 * 658 * 706 * 788 * 68

    BS8 * 658 * 706 *758 *68

    HC6 * 606 * 605 * 635 * 65

    BP REPS8868BP REPS8868

    BS REPS8868BS REPS8868

    HC REPS6,655HC REPS6,655

    MAXMAX

    10060636570757868320192201.6208224240249.6217.6

    1056366.1568.2573.578.7581.971.4325195204.75211.25227.5243.75253.5221

    1106669.371.57782.585.874.8330198207.9214.5231247.5257.4224.4

    1156972.4574.7580.586.2589.778.2335201211.05217.75234.5251.25261.3227.8

    1207275.678849093.681.6340204214.2221238255265.2231.2

    1257578.7581.2587.593.7597.585345207217.35224.25241.5258.75269.1234.6

    1307881.984.59197.5101.488.4350210220.5227.5245262.5273238

    1358185.0587.7594.5101.25105.391.8355213223.65230.75248.5266.25276.9241.4

    1408488.29198105109.295.2360216226.8234252270280.8244.8

    1458791.3594.25101.5108.75113.198.6365219229.95237.25255.5273.75284.7248.2

    1509094.597.5105112.5117102370222233.1240.5259277.5288.6251.6

    1559397.65100.75108.5116.25120.9105.4375225236.25243.75262.5281.25292.5255

    16096100.8104112120124.8108.8380228239.4247266285296.4258.4

    16599103.95107.25115.5123.75128.7112.2385231242.55250.25269.5288.75300.3261.8

    170102107.1110.5119127.5132.6115.6390234245.7253.5273292.5304.2265.2

    175105110.25113.75122.5131.25136.5119395237248.85256.75276.5296.25308.1268.6

    180108113.4117126135140.4122.4400240252260280300312272

    185111116.55120.25129.5138.75144.3125.8405243255.15263.25283.5303.75315.9275.4

    190114119.7123.5133142.5148.2129.2410246258.3266.5287307.5319.8278.8

    195117122.85126.75136.5146.25152.1132.6415249261.45269.75290.5311.25323.7282.2

    200120126130140150156136420252264.6273294315327.6285.6

    205123129.15133.25143.5153.75159.9139.4425255267.75276.25297.5318.75331.5289

    210126132.3136.5147157.5163.8142.8430258270.9279.5301322.5335.4292.4

    215129135.45139.75150.5161.25167.7146.2435261274.05282.75304.5326.25339.3295.8

    220132138.6143154165171.6149.6440264277.2286308330343.2299.2

    225135141.75146.25157.5168.75175.5153445267280.35289.25311.5333.75347.1302.6

    230138144.9149.5161172.5179.4156.4450270283.5292.5315337.5351306

    235141148.05152.75164.5176.25183.3159.8455273286.65295.75318.5341.25354.9309.4

    240144151.2156168180187.2163.2460276289.8299322345358.8312.8

    245147154.35159.25171.5183.75191.1166.6465279292.95302.25325.5348.75362.7316.2

    250150157.5162.5175187.5195170470282296.1305.5329352.5366.6319.6

    255153160.65165.75178.5191.25198.9173.4475285299.25308.75332.5356.25370.5323

    260156163.8169182195202.8176.8480288302.4312336360374.4326.4

    265159166.95172.25185.5198.75206.7180.2485291305.55315.25339.5363.75378.3329.8

    270162170.1175.5189202.5210.6183.6490294308.7318.5343367.5382.2333.2

    275165173.25178.75192.5206.25214.5187495297311.85321.75346.5371.25386.1336.6

    280168176.4182196210218.4190.4500300315325350375390340

    285171179.55185.25199.5213.75222.3193.8505303318.15328.25353.5378.75393.9343.4

    290174182.7188.5203217.5226.2197.2510306321.3331.5357382.5397.8346.8

    295177185.85191.75206.5221.25230.1200.6515309324.45334.75360.5386.25401.7350.2

    300180189195210225234204520312327.6338364390405.6353.6

    305183192.15198.25213.5228.75237.9207.4525315330.75341.25367.5393.75409.5357

    310186195.3201.5217232.5241.8210.8530318333.9344.5371397.5413.4360.4

    315189198.45204.75220.5236.25245.7214.2535321337.05347.75374.5401.25417.3363.8

    spring weekly adjustments

    WEEK 10

    DAY 1DAY 4

    1.) BACK SQUAT1.) PAUSE SQUATS

    86445432

    2.) BB RDL2.) FRONT SQUAT

    6666543

    3.) GLUTE / HAM RAISE3.) CHIN UPS W/ WEIGHT

    888RMRM

    4.) BENT OVER ROW4.) BB SHRUGS

    666610864

    5.) BB CURLS5.) REVERSE HYPERS W/ MED BALL

    666101010

    OT

    DB SHRUGS 4 * 8

    DAY 2DAY 5

    1.) PUSH JERK1.) POWER CLEAN

    54325555

    2.) 2 BOARD CLOSE GRIP BENCH PRESS2.) BENCH PRESS

    54328664

    3.) DB BENCH W/ PAUSE3.) PUSH UPS ON MED BALLS

    8654888

    4.) BENCH DIPS4.) ALTERNATING DB SIDE LATERALS

    2 SETS OF REP MAX666

    5.) PUSHDOWNS5.) 1 ARM OVERHEAD DB TRICEP EXTENSIONS

    10861086

    OT

    ROT. CUFF CIRCUIT

    BENCH - NO MONEY

    SQUAT - NO MONEY

    WEEK 11

    DAY 1DAY 4

    1.) BACK SQUAT1.) HANG CLEAN TO FRONT SQUAT

    864424433

    2.) BB RDL2.) DB PUSH / PULL

    6548866

    3.) DB WALKING LATERAL LUNGE3.) BB REVERSE GRIP BENT ROW

    881088

    4.) DB SHRUGS

    4.) REVERSE HYPERS W/ MED BALL6666

    888

    5.) GOOD MORNINGS

    886

    5.) 1 LEGGED CALF RAISES

    151515

    OT

    DB ROW - 10-8-6, DB INC CURL 3 * 8

    DAY 2DAY 5

    1.) DB PUSH PRESS1.) POWER CLEAN

    66554444

    2.) INCLINE PRESS2.) BENCH PRESS

    10888644

    3.) 2 BOARD CLOSE GRIP BENCH PRESS3.) PUSH UPS ON STABILITY BALL

    3322888

    4.) DB ALTERNATING INCLINE4.) ALTERNATING DB BENT LATERALS

    865101010

    5.) DB BRAINCRUSHERS5.) PLATE FRONT RAISES

    1088612108

    OT - ROT. CUFF CIRCUIT

    BENCH PRESS - EXTRA REPS ON LAST SET

    SQUAT - LAST SET - EXTRA WEIGHT

    WEEK 12

    DAY 1DAY 4

    1.) BACK SQUAT1.) HANG CLEAN TO FRONT SQUAT

    22424433

    2.) BB RDL2.) DB PUSH / PULL

    6548866

    3.) DB WALKING LATERAL LUNGE3.) DB SHRUGS

    886666

    4.) GOOD MORNINGS

    4.) REVERSE HYPERS W/ MED BALL886

    101010

    5.) BB REVERSE GRIP BENT ROW

    5.) ROPE PULL UPS888

    LINE = 30 TOTAL / SKILL = 40 TOTAL

    OT

    EZ CURL 21'S - 3 SETS / CLOSE GRIP P-DOWN 3 * 8

    DAY 2DAY 5

    1.) POWER CLEAN1.) BENCH PRESS

    33332242

    2.) DB PUSH PRESS2.) INCLINE PRESS

    6655888

    3.) 2 BOARD CLOSE GRIP BENCH PRESS3.) PUSH UPS ON MED BALL

    3322101010

    4.) DB ALTERNATING INCLINE4.) ALTERNATING DB BENT LATERALS

    865101010

    5.) UPRIGHT ROW - SUPERSET SHOULDER PRESS

    5.) DB BRAINCRUSHERS888

    8866

    OT - ROT. CUFF CIRCUIT

    BACK SQUAT - EXTRA WEIGHT ON 2ND SET - 2 REPS

    BENCH PRESS - EXTRA WEIGHT ON LAST SET - 2 REPS

    WEEK 13WEEK 13

    DAY 1DAY 4DAY 1DAY 4

    1.) BOX SQUAT8 SETS OF 2 @ 50-60%1.) FRONT SQUAT1.) BACK SQUAT1.) FRONT SQUAT

    4445421444

    2.) DB STEP UPS2.) DB SPLIT LATERAL LUNGES2.) DB RDL2.) DB STEP UPS

    666688661210868866

    3.) OVERHEAD LUNGES3.) GOOD MORNINGS3.) OVERHEAD LUNGES3.) GOOD MORNINGS

    88888668888866

    4.) BB REV. GRIP BOR4.) BB REV. GRIP BOR

    4.) REV. HYPERS6664.) REV. HYPERS666

    88888888

    5.) WEIGHTED HYPERS5.) WEIGHTED HYPERS

    5.) CHIN UPS15121085.) ROPE PULLUPS1512108

    LINE = 20 / SKILL = 25LINE = 35 / SKILL = 40

    OTOT

    BB SHRUGS 4 * 5 / CLOSE GRIP PDOWN 3 * 6BB SHRUGS 4 * 5 / CLOSE GRIP PDOWN 3 * 6

    DAY 2DAY 5DAY 2DAY 5

    1.) POWER CLEAN3.) BENCH PRESS1.) POWER CLEAN3.) BENCH PRESS

    3322542133225421

    2.) DB PUSH PRESS1.) RACK CLEANS2.) DB PUSH PRESS1.) RACK CLEANS

    5555554355555543

    3.) INCLINE2.) PUSH JERKS3.) INCLINE2.) PUSH JERKS

    888543888543

    4.) CLOSE GRIP BENCH4.) MB DROP & CATCH-THROW4.) CLOSE GRIP BENCH4.) PUSH UPS ON STABILITY BALL

    6666 REPS6666661098

    5.) BRAINCRUSHERS5.) BRAINCRUSHERS

    5.) DB TRICEP PRESS6 SETS OF 65.) DB TRICEP PRESS6 SETS OF 6

    101010101010

    OT - ROT. CUFF CIRCUITOT - ROT. CUFF CIRCUIT

    BENCH - LAST SETEXTRA WEIGHTBENCH - LAST SET

    SQUAT - VELOCITYSQUAT - EXTRA REPS UP TO 2 ON LAST SET

    WEEK 14

    DAY 1DAY 4

    1.) BACK SQUAT(EXPLOSIVE)1.) JUMP SQUATS

    533224 SETS OF 6

    SUPERSET THESE 2

    1

    2.) DB RDL2.) FRONT SQUAT

    108645443

    3.) DB LUNGE TO TWIST3.) DB STEP UPS

    666666

    4.) GLUTE / HAM RAISE

    4.) DB ROW888

    8654

    5.) HYPER DB ROW

    5.) CHIN UPS8888

    LINE = OH:10 UH:10

    SKILL = OH:12 UH:12

    DAY 2DAY 5

    1.) POWER CLEAN3.) BENCH PRESS

    321153322

    1

    2.) INCLINE1.) POWER CLEAN PULLS

    88664444

    SUPERSET THESE

    3.) MB CHEST PASS2.) PUSH JERK

    4 SETS OF 8333

    4.) CLOSE GRIP BENCH4.) DB BRAINCRUSHERS

    5556 SETS OF 6

    5.) SHOULDER COMPLEX

    5.) DB TRICEP PRESS3 SETS OF 12

    8888

    OT: ROT. CUFF CIRCUIT

    BENCH - LAST SET - EXTRA REPS

    SQUAT - NO $

    WEEK 15

    DAY 1DAY 4

    1.) BACK SQUAT1.) BOX SQUATS

    53328 SETS OF 2 @ 55%

    2.)2.) DB LATERAL STEP UPS

    3 * 6 (EACH LEG)

    SUPERSET THESE 2

    3.)3.) EXPLOSIVE STEP UPS

    3 * 5 EACH LEG

    4.) GLUTE / HAM RAISE

    4.)3 * 6 (W/ WEIGHT IF POSSIBLE)

    5.) HYPER DB ROW

    5.)6666

    DAY 2DAY 5

    1.) POWER CLEAN2.) BENCH PRESS

    2.) INCLINE1.) POWER CLEAN PULLS

    86643333

    SUPERSET THESE 2

    3.) MB CHEST PASS3.)

    4 SETS OF 6

    4.) DB BENCH ON STABILITY BALL4.)

    1086

    5.)

    5.) DB UPRIGHT ROWS - SS. - DB SHOULDER PRESS

    3 SETS OF 8 EACH

    OT: TRICEP PUSHDOWNS 3 * 8

    SQUAT - LAST SET

    BENCH - DOWNLOADING

    WEEK 16

    DAY 1DAY 4

    1.) BACK SQUAT1.) BOX SQUAT

    8 SETS OF 2 @ 60%

    2.)2.) DB WALKING LUNGE

    3 SETS OF 5 (EACH LEG)

    SUPERSET THESE 2

    3.)3.) EXPLOSIVE SPLIT LUNGES

    3 SETS OF 5 (EACH LEG)

    4.)

    4.)

    5.)

    5.)

    DAY 2DAY 5

    1.) POWER CLEAN2.) BENCH PRESS

    2.) CLOSE GRIP INCLINE(EXPLOSIVE REPS)1.) POWER CLEAN PULLS

    55552222

    SUPERSET THESE 2

    3.) MB DROP & THROW3.)

    4 SETS OF 6

    4.) DB BENCH ON STABILITY BALL4.)

    8866

    5.)

    5.)

    ROT. CUFF CIRCUIT

    WEEK 17

    TESTING

    MONTUEWEDTHURFRI

    WEEK 18

    DAY 1DAY 4

    1.) BACK SQUAT1.)

    2.)2.)

    3.)3.)

    4.)

    4.)

    5.)

    5.)

    DAY 2DAY 5

    1.) POWER CLEAN1.) BENCH PRESS

    2.)2.)

    3.)3.)

    4.)4.)

    5.)

    5.)

    WEEK 19

    DAY 1DAY 4

    1.) BACK SQUAT1.)

    2.)2.)

    3.)3.)

    4.)

    4.)

    5.)

    5.)

    DAY 2DAY 5

    1.) POWER CLEAN1.) BENCH PRESS

    2.)2.)

    3.)3.)

    4.)4.)

    5.)

    5.)

    WEEK 20

    DAY 1DAY 4

    1.) BACK SQUAT1.)

    2.)2.)

    3.)3.)

    4.)

    4.)

    5.)

    5.)

    DAY 2DAY 5

    1.) POWER CLEAN1.) BENCH PRESS

    2.)2.)

    3.)3.)

    4.)4.)

    5.)

    5.)

    WEEK 21

    WEEK 10-14

    WEEK 10WEEK 10

    DAY 1DAY 4DAY 1DAY 4

    1.) BACK SQUAT1.) PAUSE SQUATS1.) BACK SQUAT1.) PAUSE SQUATS

    2242543286445432

    3.) BB RDL2.) FRONT SQUAT2.) BB RDL2.) FRONT SQUAT

    66665436666543

    4.) BENT OVER ROW3.) CHIN UPS W/ WEIGHT3.) BENT OVER ROW3.) ROPE PULL UPS

    6666RMRM6666LINEMAN = 25SKILL = 35

    5.) BB CURLS4.) BB SHRUGS4.) BB CURLS4.) BB SHRUGS

    6661086466610864

    5.) REVERSE HYPERS W/ MED BALL5.) GLUTE / HAM RAISE5.) REVERSE HYPERS W/ MED BALL

    101010888101010

    OT: DB SHRUGS 8-8-6-6

    DAY 2DAY 5DAY 2DAY 5

    1.) PUSH JERK1.) POWER CLEAN1.) PUSH JERK1.) POWER CLEAN

    5432555554325555

    2.) 2 BOARD CLOSE GRIP BENCH PRESS2.) BENCH PRESS2.) 2 BOARD CLOSE GRIP BENCH PRESS2.) BENCH PRESS

    5432224254328664

    3.) DB BENCH W/ PAUSE3.) PUSH UPS ON MED BALLS3.) DB BENCH W/ PAUSE3.) PUSH UPS ON MED BALLS

    86548888654888

    4.) BENCH DIPS4.) ALTERNATING DB SIDE LATERALS4.) BENCH DIPS4.) ALTERNATING DB SIDE LATERALS

    2 SETS OF REP MAX6662 SETS OF REP MAX666

    5.) PUSHDOWNS5.) 1 ARM OVERHEAD DB TRICEP EXTENSIONS5.) PUSHDOWNS5.) 1 ARM OVERHEAD DB TRICEP EXTENSIONS

    1086108610861086

    OT: ROT CUFF CIRCUIT

    BACK SQUAT - EXTRA WEIGHT ON SET OF 2 @ 85% IF POSSIBLENO MONEY SETS

    WEEK 11

    DAY 1DAY 4

    1.) BACK SQUAT1.) HANG CLEAN TO FRONT SQUAT

    54214433

    2.) BB RDL2.) DB PUSH / PULL

    6548866

    3.) DB WALKING LATERAL LUNGE3.) DB SHRUGS

    886666

    4.) GOOD MORNINGS

    4.) REVERSE HYPERS W/ MED BALL886

    888

    DAY 2DAY 5

    1.) DB PUSH PRESS1.) POWER CLEAN

    66554444

    2.) 2 BOARD CLOSE GRIP BENCH PRESS2.) BENCH PRESS

    33225421

    3.) DB ALTERNATING INCLINE3.) PUSH UPS ON STABILITY BALL

    865888

    4.) DB BRAINCRUSHERS4.) ALTERNATING DB BENT LATERALS

    10886101010

    BACK SQUAT - EXTRA WEIGHT ON SET OF 1 @ 88% IF POSSIBLE

    WEEK 12

    DAY 1DAY 4

    1.) BACK SQUAT1.) HANG CLEAN TO FRONT SQUAT

    54214433

    2.) BB RDL2.) DB PUSH / PULL

    6548866

    3.) DB WALKING LATERAL LUNGE3.) DB SHRUGS

    886666

    4.) GOOD MORNINGS

    4.) REVERSE HYPERS W/ MED BALL886

    888

    DAY 2DAY 5

    1.) DB PUSH PRESS1.) POWER CLEAN

    66553333

    2.) 2 BOARD CLOSE GRIP BENCH PRESS2.) BENCH PRESS

    33225421

    3.) DB ALTERNATING INCLINE3.) PUSH UPS ON STABILITY BALL

    865888

    4.) DB BRAINCRUSHERS4.) ALTERNATING DB BENT LATERALS

    10886101010

    BACK SQUAT - EXTRA WEIGHT ON SET OF 1 @ 88% IF POSSIBLE

    Sheet1

    COACHES LAST SET CHECK OFF SHEETWK 1

    BOGESS11/27 THRU 12/1

    BENCHCLEANINCLINESQUATSPEED ENDURANCE

    GROUP AMAX

    FREDDIE NAILS315275295375

    SET 5 10 REPS189165177225

    SET 4 12 REPS173.25151.25162.25206.25

    SET 3 12 REPS173.25151.25162.25206.25

    SET 2 15 REPS157.5137.5147.5187.5

    SET 1 15 REPS157.5137.5147.5187.5

    MATT HERBER280213235375

    SET 5168127.8141225

    SET 4154117.15129.25206.25

    SET 3154117.15129.25206.25

    SET 2140106.5117.5187.5

    SET 1140106.5117.5187.5

    TRAVIS FRANKE255225215225

    SET 5153135129135

    SET 4140.25123.75118.25123.75

    SET 3140.25123.75118.25123.75

    SET 2127.5112.5107.5112.5

    SET 1127.5112.5107.5112.5

    CHRIS MORA230200190355

    SET 5138120114213

    SET 4126.5110104.5195.25

    SET 3126.5110104.5195.25

    SET 211510095177.5

    SET 111510095177.5

    GROUP B

    DANIEL CARROLA280245243405

    SET 5168147145.8243

    SET 4154134.75133.65222.75

    SET 3154134.75133.65222.75

    SET 2140122.5121.5202.5

    SET 1140122.5121.5202.5

    JOHN DUGOSGH195285213345

    SET 5117171127.8207

    SET 4107.25156.75117.15189.75

    SET 3107.25156.75117.15189.75

    SET 297.5142.5106.5172.5

    SET 197.5142.5106.5172.5

    CASEY MEINZ265220223345

    SET 5159132133.8207

    SET 4145.75121122.65189.75

    SET 3145.75121122.65189.75

    SET 2132.5110111.5172.5

    SET 1132.5110111.5172.5

    LINDSEY235190188285

    SET 5141114112.8171

    SET 4129.25104.5103.4156.75

    SET 3129.25104.5103.4156.75

    SET 2117.59594142.5

    SET 1117.59594142.5

    groups

    POST SPRING BREAK - WORK OUT GROUPS - FOLDERS

    (53 TOTAL)

    FOOTBALL OFF SEASON

    TOTAL = 26

    ABCD

    SIMEONELARSENLATHAMLEE

    T. DAWSONBELLGRAYCHESTNUT

    P. DAWSONELLISC. PRATERSHORT

    MCALISTERPERRY

    EFG

    FLAGGWOMACKMILLS

    PRATERLESITIKOWC. KING

    B. KINGB. WILLIAMSHODGES

    SCALINGKEISER

    TRACK

    TOTAL = 17

    HIJK

    POTTSHEFFNERM. CATALANOHILL

    MARTINEZFOLEYJ. JOHNSONCLOUD

    COWENSBURNSA. CATTALANOCLARK

    CHAIKPOCALLISONARNETTGILL

    COMPERE

    BASEBALL

    TOTAL = 10

    ABC

    HOWELLKNOWLTONHORNER

    SIMSMORRILLPOTTS

    COUCHMCWHORTERTURNER

    GAROUTTE

    IR - MCGEE

    MIA - BRUMELL, JEFFCOAT, LAMBERT

    WEEK 1-9

    WEEK 3

    DAY 1DAY 4

    1.) BERSERK BENCH1.) INCLINE DB PRESS

    101088

    2.) CLOSE GRIP BENCH

    2.) BRAINCRUSHERS6 SETS OF 3 @

    12108

    SUPERSET W/ BB SHOULDER PRESS3.) DB OVERHEAD STANDING TRICEP EXTENSION

    1210810101010

    3.) SHOULDER COMPLEX

    4.)UPRIGHT ROWS

    10101010

    DAY 2DAY 5

    1.) FRONT SQUAT1.) BACK SQUAT

    888810888

    SUPERSET W/ OVERHEAD LUNGE

    88882.) BB RDL

    1512108

    2.) DB ROW (2 AT A TIME)

    10101010

    3.) DB SPLIT LATERAL LUNGE

    SUPERSET W/ DB SHRUG8888

    10101010

    3.) HYPEREXTENSIONS4.) CHIN UPS

    121212LINE = 14 TOTAL SKILL = 20 TOTAL

    SUPERSET W/ GLUTE / HAM RAISES

    888

    WEEK 4

    DAY 1DAY 3

    1.) BENCH PRESS1.) INCLINE

    101088121088

    2.) INCLINE DB PRESS2.) CLOSE GRIP BENCH

    888888

    3.) FLAT FLYES3.) PUSH UPS

    12108LINE = 40 TOTAL SKILL = 50 TOTAL

    4.) DB OVERHEAD TRICEP EXTENSION4.) BRAINCRUSHERS

    888810101010

    5.) SHOULDER COMPLEX5.) 1 ARM DB PRESS

    15151515

    DAY 2DAY 4

    1.) BOX SQUATS1.) BACK SQUAT

    6 SETS OF 2 @ 50%10 SETS OF 10 @ 55%

    2.) OVERHEAD SQUATS2.) BB RDL

    55552 SETS OF 12

    3.) GOOD MORNINGS3.) CHIN UPS

    8888LINE = 12 TOTAL SKILL = 18 TOTAL

    4.) BENT ROW

    1512108

    5.) DEADLIFT

    555

    WEEK 5

    DAY 1DAY 4

    1.)HANG CLEAN1.) PUSH PRESS

    66556666

    2.) BENCH PRESS2.) BENCH PRESS

    88688 SETS OF 3 @ 60%

    1 MINUTE REST BTWN SETSEXPLOSIVE REPS

    3.) FLOOR PRESS3.) INCLINE DB

    3333121086

    4.) DB OVERHEAD TRICEP EXTENSION4.) BRAINCRUSHERS

    8888101088

    5.) BENT LATERALS5.) FLAT FLYES

    10101010108

    DAY 2DAY 5

    1.) BOX SQUATS1.) OVERHEAD SQUAT

    6 SETS OF 2 @ 55%1086

    2.) FRONT SQUATS2.) BACK SQUAT

    66668868

    3.) GOOD MORNINGS3.) GLUTE / HAM RAISE

    10886101010

    4.) RACK PULL UPS4.) DB ROW

    LINE = 25 TOTAL SKILL = 35 TOTAL10108

    5.) WEIGHTED HYPEREXTENSIONS5.) PARTNER CURLS

    1010101-15

    BENCH PRESS - SET OF 6 - EXTRA REPS IF POSSIBLE

    SQUAT - UP TO 2 EXTRA REPS ON THE LAST SET

    WEEK 6

    DAY 1DAY 4

    1.)HANG CLEAN1.) PUSH PRESS

    55445555

    2.) BENCH PRESS2.) BENCH PRESS

    66468 SETS OF 3 @ 62.5%

    1 MINUTE REST BTWN SETSEXPLOSIVE REPS

    3.) FLOOR PRESS3.) INCLINE DB

    333331088

    4.) TRIANGLE PUSH UPS4.) BRAINCRUSHERS

    LINE = 20 TOTAL SKILL = 30 TOTAL8888

    5.) DB UPRIGHT ROWS5.) FLAT FLYES

    888888

    DAY 2DAY 5

    1.) BOX SQUATS1.) HANG SNATCH TO OVERHEAD SQUAT

    8 SETS OF 2 @ 55%666

    2.) FRONT SQUATS2.) BACK SQUAT

    5556646

    3.) BB RDL3.) GLUTE / HAM RAISE

    8888888

    4.) RACK PULL UPS4.) DB ROW

    LINE = 30 TOTAL SKILL = 40 TOTAL888

    5.) WEIGHTED HYPEREXTENSIONS5.) DB HAMMER CURLS

    8888888

    BENCH PRESS - EXTRA REPS ON SET OF 4 IF POSSIBLE

    WEEK 7

    DAY 1DAY 4

    1.)HANG CLEAN1.) PUSH PRESS

    65444444

    2.) BENCH PRESS2.) 3 BOARD BENCH PRESS

    555555331,1

    3.) DB FLOOR PRESS3.) INCLINE DB

    4444866

    4.) TRIANGLE PUSH UPS4.) DB BRAINCRUSHERS

    LINE = 25 TOTAL SKILL = 35 TOTAL8866

    5.) DB UPRIGHT ROWS5.) FLYES ON BALANCE BALL

    666886

    DAY 2DAY 5

    1.) BOX SQUATS1.) HANG SNATCH TO OVERHEAD SQUAT

    8 SETS OF 2 @ 60%555

    2.) 1 LEGGED DB SQUATS2.) BACK SQUAT

    8765555

    3.) DB STEP UPS3.) 1 LEGGED DB RDL

    866888

    4.) ROPE PULL UPS4.) DB ROW

    LINE = 20 TOTAL SKILL = 25 TOTAL866

    5.) WEIGHTED HYPEREXTENSIONS5.) DB ALTERNATING STANDING CURLS

    6666666

    BENCH PRESS - EXTRA WEIGHT ON LAST SET OF 5 IF POSSIBLE

    SQUAT - EXTRA REPS ON SET 0F 5 @75% IF POSSIBLE

    WEEK 8

    DAY 1DAY 4

    1.)HANG CLEAN1.) PUSH JERK

    44333333

    2.) BENCH PRESS2.) 3 BOARD BENCH PRESS

    33635331

    3.) DB ALTERNATING UPRIGHT ROWS3.) INCLINE DB

    666665

    4.) PLATE RAISES4.) BRAINCRUSHERS

    121086666

    5.) DB KICKBACKS5.) DB ALTERNATING SHOULDER PRESS

    888654

    DAY 2DAY 5

    1.) PAUSE SQUATS1.) POWER CLEAN PULL

    5432443

    2.) 1 LEGGED DB SQUATS2.) BACK SQUAT

    6663363

    3.) DB STEP UPS3.) 1 LEGGED DB RDL

    666666

    4.) CHIN UPS4.) DB ROW

    12 TOTAL OVERHAND665

    12 TOTAL UNDERHAND

    5.) BB SHRUGS5.) BB CURLS

    66661086

    BENCH PRESS - EXTRA WEIGHT ON SET OF 3 IF POSSIBLE

    SQUAT - UP TO 2 EXRA REPS ON SET OF 3 @85% IF POSSIBLE

    WEEK 9

    SPRING BREAK

  • What a typical workout looks like1 HOUR: SPEED AND WEIGHTS10 MINUTE SPEED WARM UP10 MINUTE SPEED STATION # 110 MINUTE SPEED STATION # 220 MINUTE CORE LIFT10 MINUTE CORE WORK / WRAP UP / 4TH QUARTER WORK / STRETCH & COOL DOWN

  • Sheet1

    TCA 2002 BASKETBALL OFF SEASONNAME:

    BENCH:0SQUAT:0HANG CLEAN:

    WEEK 1WEIGHTS USED

    EXERCISESETSREPSINTENSITYSET 1SET 2SET 3SET 4

    DAY 11SQUAT415-12-10-1050%-55%-60%-62.5%0000

    2BENCH PRESS410-10-10-855%-58%-60%-65%0000

    3DB LUNGE310-10-10ME

    4DB SHOULDER PRESS310-10-10ME

    5DB RDL312-12-12ME

    6BENCH DIPS3RMME

    ME = MAXIMUM EFFORT (AS HEAVY A WEIGHT YOU CAN HANDLE WITH GOOD TECHNIQUE)

    RM = REP MAX - PERFORM AS MANY REPS AS POSSIBLE UNTIL YOU REACH MUSCULAR FAILURE

    SPEED WORK: (ENDURANCE)

    WEIGHTS USED

    EXERCISESETSREPSINTENSITYSET 1SET 2SET 3SET 4

    DAY 21HANG CLEAN46-6-6-650%-55%-60%-60%0000

    2OVERHEAD SQUAT48-8-8-8BAR -TECHNIQUE

    3PUSH PRESS46-6-6-6TECHNIQUE WORK

    4DB ROW412-10-10-8ME

    5BB SHRUGS48-8-8-8ME

    6SHOULDER COMPLEX312-12-12ME

    SHOULDER COMPLEX = SIDE LATERALS - FRONT LATERALS - BENT LATERALS

    PLYOMETRICS:

    MEDICINE BALL WORKSTATIONARY PLYOMETRICS

    1CHEST PASS210-10JUMP SQUATS210-10

    2OVERHEAD PASS210-10ANKLE FLIPS220-20

    3WOOD CHOPPERS210-10LUNGE JUMPS28-8

    4GRANNY TOSS210-10JUMP ROPE220 SECONDS

    5KEG TOSS210-10SIDE TO SIDE220 SECONDS

    FRONT TO BACK220 SECONDS

    RGHT LEG215 SECONDS

    LFT LEG215 SECONDS

    WEIGHTS USED

    EXERCISESETSREPSINTENSITYSET 1SET 2SET 3SET 4

    DAY 31FRONT SQUAT46-6-6-675%-80%-85%-88%

    2INCLINE PRESS410-10-8-8HEAVIEST WGHT YET

    3DB STEP UPS48-8-8-8ME

    4CLOSE GRIP BENCH PRESS38-8-8ME

    5CALF RAISES320-20-20ME

    6TRICEP PUSHDOWNS310-10-10ME

    **NO SPEED WORK**

    WEIGHTS USED

    EXERCISESETSREPSINTENSITYSET 1SET 2SET 3SET 4

    DAY 41HCHP-HC44-4-4-460%-60%-62.5%-65%0000

    2OVERHEAD LUNGE38-8-8LIGHT

    3DB PUSH PRESS46-6-6-6ME

    4PULLDOWNS412-10-8-8ME

    5HYPEREXTENSIONS412-12-12-12BODYWEIGHT

    6DB CURLS310-10-10ME

    SPEED: AGILITY - FOOT QUICKNESS

    QF LADDER:2 REPS OF EACHLATERAL

    1 FT2 FT IN

    2FTNORDI TRAC

    4 FT2 IN & 2 OUT

    BUNNY HOPRGHT FT LATERAL HOP

    HOP SCOTCHLFT FT LATERAL HOP

    ICKY SHUFFLE

    W-DRILL2 REPS EACH

    SPRINT- BACKPEDAL

    SPRINT-SHUFFLE

    SPRINT-CARIOCA

    SPRINT-SPRINT

    Sheet2

    Sheet3

  • HOW TO INCORPORATE WEIGHTS AND SPEED WORKProgression of a workout1.) Speed Work under 60 yards, agility work also2.) Power Development plyomterics, Olympic lifts, medicine ball work3.) Strength weight training4.) Conditioning

  • HOW MANY DAYS A WEEK TO TRAINIn Season 2-3Off Season3 M,W,F4 M,T,Th,F5 M-F

  • HOW LONG SHOULD A WORKOUT LAST?30 120 minutes30 in season60 school day90 school day + extra before or after school120 - summer

  • THE DIFFERENCES BETWEEN IN / OFF /PRE SEASON WORKOUTSLimited overhead liftingLimited front squatsFewer supplemental exercisesTotal volume is lowerMost speed/conditioning work done within practice

  • WHEN, WHY, WHAT AND HOW TO TESTWHENTest 3 times a year:1.) Pre - Season2.) Post Season3.) During off-seasonExample using football1.) August 2.) December 3.) April

  • WHEN, WHY, WHAT AND HOW TO TESTWHY1.) Evaluate teams/individuals strengths and weaknesses2.) Tool to monitor progress during off season3.) Tool to evaluate strength/speed program4.) Motivational tool for athletes (clubs, awards)

  • WHEN, WHY, WHAT AND HOW TO TESTWHAT1.) Speed 40 yard dash2.) Agility 5-10-5 (pro) shuttle3.) Lower body power no step vertical jump, standing broad jump4.) Upper Body Strength Bench Press5.) Lower Body Strength Back Squat6.) Total Body Power Hang or Power Clean*Optional* Speed Endurance 300 yard shuttle (by 25 or 50 yards) , repeated bouts with goal time and set rest intervals

  • 1 Rep max versus rep maxBenefits of one rep max:a.) more accurate when basing %s off of maxesb.) applies better to incentives, comparisons, goalsc.) requires intensity and focus to attempt heavy weightd.) doesnt take as long when figuring results

  • 1 Rep max versus rep maxe.) injury is just as likely or more likely when muscle is fatigued from multiple repsf.) there are varying charts and formulas to figure out a rep maxDO NOT MAX 1 REP OR MULTIPLE REP UNTIL CORRECT TECHNIQUE HAS BEEN LEARNED AND PRACTICED

  • Rep max formula1 * 11.03 * 2 reps1.06 * 3 reps1.09 * 4 reps1.12 * 5 reps1.15 * 6 reps1.18 * 7 reps1.21 * 8 reps1.24 * 9 reps1.27 * 10 reps1.30 * 11 repsBeyond 11 reps is inconsistent

  • PROGRAM BUILDERSConsistencyIn teaching and performing techniqueIn effort expected and givenIn recording workoutsIn attendanceCompetitionHelps provide a spark and variety to off seasonCan be a point system that cover course of off seasonCan be individual event that takes place every week

  • PROGRAM BUILDERSAwardsAthlete of week put picture up in locker roomFind ways to recognize athletes hard work in front of peers and parents (Night of Champions)TeachHelp kids understand why they are doing what they are doing

  • PROGRAM KILLERS1.) allowing athletes/teams to workout on own2.) Inconsistency in following, enforcing,attending writing workouts3.) Lack of variety, using the same workout all the time4.) Lack of support, promotion from head coach (if your not seen at workouts what makes the kids think its important)

  • PROGRAM KILLERS5.) Lack of understanding of how to do exercises properly6.) Having more of a social atmosphere than work atmosphere7.) lack of discipline no enforcement tardies, absences, not cleaning weight room8.) Female athlete not understanding that weights are beneficial to her athletic abilities and will not turn her into a muscle bound gross women

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