Athletic Program Phases

ATHLETIC PROGRAM PHASES Phase I (After Football to Christmas) All: Four days weights, 1 day of conditioning Basketball: Two days weights, 3 days of basketball MAX before Christmas

Phase II (After Christmas to End of Basketball) Line and Others: Four days weights, 1 day of football Backs: Three days weights, 2 days of football (Football mixed in with weights) Basketball: Two days weights, 3 days of basketball MAX after Basketball

Phase III (After Basketball to Week after Spring Break) Line and Others: Four days weights, 1 day of football Backs: Three days weights, 2 days of football (Football mixed in with weights) Baseball: Two days weights, 3 days of baseball

Phase IV (Week after Spring Break to End of District Baseball) Line: Four days weights, 1 day football (Football mixed in with weights) Backs: Two days weights, 3 days football Baseball: Two days weights, 3 days of baseball Others: Four days weights, 1 day of conditioning

Phase V (After District Baseball to End of School) Line: Two days weights, 3 days of football Backs: 1 day weights, 4 days of football Others: Three days weights, 2 days conditioning MAX before End of School (School Max Champion)

Phase VI (Summer Break) Weights, Conditioning, Sports

FINAL Phase (Football Season) All: Two days weights, 3 days football Others: Three days weights, 2 days sport MAX during two-a-days / first week of school Weights: 4 Days: 2 Days Upper (M/R), 2 Days Lower (T/F) 3 Days: 2 Days Full (M/F), 1 Day Speed (W) 2 Days: 2 Days Full (M/R), in sport (M/W) 1 Day: 1 Day Full (W)

YEARLY PHASE GOALS 6th Grade: Sports Specific Workouts Learn all Warm-up drills Jump ropes, running ropes, ect. No weights

7th Grade: Beginning weight lifting (No weight) Proper lifting form in all lifts that will be done at the high school Speed weights introduced at the end of the year

8th Grade: Weight lifting with weights (Very light) Speed weights done more often then regular lifting Max once at end of school year

9th Grade (End):

10th Grade (End):

Backs and Non-FootballBench—90% of BW Squat—110% of BW 40—Sub 5.20sec O-LineBench—100% of BW Squat—120% of BW 40—Sub 6.00sec

11th Grade (Middle):

Backs and Non-FootballBench—100% of BW Squat—130% of BW 40—Sub 5.10sec O-LineBench—110% of BW Squat—140% of BW 40—Sub 5.90sec

12th Grade (Beginning):

Backs and Non-FootballBench—110% of BW Squat—150% of BW 40—Sub 5.00sec O-LineBench—120% of BW Squat—160% of BW 40—Sub 5.70sec

Backs and Non-FootballBench—120% of BW Squat—170% of BW 40—Sub 4.90sec O-LineBench—130% of BW Squat—180% of BW 40—Sub 5.50sec

MAX FORMULA: Bench+Squat+Power Clean+(VJ * 10) 40 + Shuttle