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2003 REDSHIRT FOOTBALL DAY 1 BENCH PRESS 101 1.) BENCH PRESS 12 12
12
2.) DB INCLINE 10
10
10
3.) DB SHOULDER PRESS 10 10 4.) BENCH DIPS 15
15
5.) SIDE LATERALS 12 12
12
WEEK 1
DAY 3 INCLINE 101 1.) INCLINE PRESS 10 10
10
10
2.) PUSH UPS LINE = 30 SKILL = 40 3.) FRONT LATERALS 12 12
12
4.) BRAINCRUSHERS 10 10
10
5.) FLYES 10
10
10
DAY 4 FRONT SQUAT 101 1.) FRONT SQUAT 6 6
6
8
8
10
10
10 10
15
12
DAY 2 SQUAT 101 1.) BACK SQUAT 10
10
10
2.) DB LUNGE 10
10
10
2.) DB STEP UPS 8
3.) DB ROW 12
12
12
3.) BENT ROW 10
4.) BB SHRUG 15
15
15
4.) HYPEREXTENSIONS 12 12
12
5.) DB CURLS 12
12
12
5.) DB HAMMER CURLS 10 10
10
10
6
SUMMER 2003 / HIGH SCHOOL FOOTBALL DAY 1 DAY 3 1.) POWER CLEAN PULL TO POWER CLEAN 1.) PUSH PRESS 4 4 4 4 5 2.) DB POWER SHRUGS 5 5
5
3.) CLOSE GRIP INCLINE 10 8
8
4.) ROPE PUSH UPS LINE = 20 SKILL = 30 5.) DB TRICEP PRESS 10 10
DAY 2 1.) 1 LEGGED DB SQUAT 8 8
10
8
2.) BB COMPLEX A.) SQUAT TO PRESS B.) GOOD MORNING C.) BENT ROW D.) RDL E.) CURL 3 REPS OF EACH = 1 CYCLE 3 CYCLES = 1 SET PERFORM 3 TOTAL SETS SET 1 SET 2 SET 3 3.) DB PULLOVERS SUPERSET W/ MB WOOD CHOPPERS 10 10 10
5
WEEK 2 5
4
4
2.) 40 REPS OF BENCH PRESS @ 70% (IN AS FEW SETS AS POSSIBLE) 3.) DIPS LINE = 28
SKILL = 32
4.) PLATE PUSH OUT - SUPERSET W/ RUSSIAN TWIST 8 8 8 5.) FLYES ON BALANCE BALL 10 10 10
DAY 4 1.) HANG SNATCH TO OVERHEAD SQUAT 3 3 3 3 2.) BACK SQUAT 15
12
3.) BB COMPLEX A.) SQUAT TO PRESS B.) GOOD MORNING C.) BENT ROW D.) RDL E.) CURL 5 REPS OF EACH = 1 CYCLE 2 CYCLES = 1 SET PERFORM 3 TOTAL SETS SET 1 SET 2 SET 3
10
8
VOLLEYBALL / GIRLS B- BALL WORKOUT WEEK 3
WEEK 1 DAY 1
SET 3
/6 /6 BRAIN CRUSHERS / 15 PULLDOWNS(FRONT) / 15 SIDE LATERALS / 15 GLUTE/HAM RAISE / 15 AB WORK 20 HANG SNATCH PUSH PRESS
SET 2
SET 1
/6 /6 / 15 / 15 / 15 / 15 20
/6 /6
/ 15 / 15 / 15 / 20 / 12
/ 15 / 15
DAY 2
DAY 1
SET 1
SET 2
SET 3
/5 /5 / 12 / 15 / 15 / 15 25
/5 /5 / 12
/ 12 / 12 / 15 / 15 / 12
/ 12 / 12 / 15 / 15 / 12
/ 12 / 12
/5 /5 15 FRONT LATERALS / 15 HYPEREXTENSIONS 15 AB WORK 25
/5 /5 / 15 / 15 15 25
/5 /5
HANG SNATCH BELOW KNEE
/5 BRAIN CRUSHERS / 12 PULLDOWNS(REV.)/ 15 FRONT LATERALS / 15 GLUTE/HAM RAISE / 15 AB WORK 25 PUSH PRESS
SET 4
/5
/ 12 25
DAY 2
SQUAT INCLINE LEG EXETNSION LEG CURL I LEGGED CALVE
/ 15 / 15 / 15 / 20 / 12
SQUAT INCLINE LEG EXETNSION LEG CURL I LEGGED CALVE
DAY 3
/ 15
DAY 3
/6 /6
/6 /6
22
/6 /6 / 15 / 15 15 20
15 15 20 22 17 24
15 15 20 20 15 22
15 15
/6 /6 / 12 / 12 / 12 / 15 22
/5 /5
/ 15 / 15 / 15 / 20 / 12
/ 15 / 15 / 15 / 20 / 12
/ 12 / 12
/6 /6 PULLDOWNS(FRONT) / 12 SIDE LATERALS / 12 GLUTE/HAM RAISE 15 AB WORK 22
/6 /6 / 12 / 12 15 22
/4 /4
12 12 15 18 15 25
12 12
HANG CLEAN PUSH PRESS
PULLDOWNS(FRONT) / 15 SIDE LATERALS
/ 15
GLUTE/HAM RAISE 15 AB WORK
HANG CLEAN PUSH PRESS
PULLDOWNS(REV.)/
DAY 4
25
DAY 4
D.B. BENCH SQUAT S.L.D LEG CURL LEG EXETNSION 1 LEGGEG CALVE
D.B. BENCH SQUAT S.L.D LEG CURL LEG EXETNSION 1 LEGGEG CALVE
WEEK 2
15 12 15 15 12 15
15 12 15 15 12 15
15 12 15
/5 /6 / 15 / 10 / 12 / 10 28
/5 /6
/ 12 / 15 / 15 / 15 / 12
/ 10 / 15
/5 /6 / 10 / 12 10 20
/5 /6
15 12 12 12 15 15
15
WEEK 4
DAY 1
DAY 1
/6 PUSH PRESS /6 BRAIN CRUSHERS / 15 PULLDOWNS(FRONT) / 15 SIDE LATERALS / 15 GLUTE/HAM RAISE / 15 AB WORK 22 HANG SNATCH
HANG SNATCH BELOW KNEE PUSH PRESS
/6
BRAIN CRUSHER D.B. / 15 PULLDOWNS(REV.)/ FRONT LATERALS
12 / 12
ROT. CUFF CIRCUIT / 10 AB WORK
DAY 2
28
DAY 2
SQUAT INCLINE LEG EXETNSION LEG CURL I LEGGED CALVE DAY 3
/ 12 INCLINE D.B. / 15 LEGEXETNSION 1 LEG / 15 LEG CURL 1 LEG / 15 I LEGGED CALVE / 12 SQUAT
DAY 3
HANG CLEAN PUSH PRESS
HANG CLEAN
/5
PUSHPRESS SPLITLEG /6 PULLDOWNS(REV.)/
12 FRONT LATERALS / 12 ROT. CUFF CIRCUIT10 AB WORK 22
DAY 4
DAY 4
D.B. BENCH SQUAT S.L.D LEG CURL LEG EXETNSION 1 LEGGED CALVE
15 15 15 18 17 25
D.B. BENCH FRONT SQUAT S.L.D LEG CURL LUNGES 1 LEGGED CALVE
WEEK 5 DAY 1
SET 1
SNATCH
BELOW KNEE
/5 BRAIN CRUSHERS / 12 D.B. PULLOVERS / 15 FRONT LATERALS / 15 ROT. CUFF CIRCUIT / 15 AB WORK 25 PUSH PRESS
SET 2
SET 3
/5 /5 / 12 / 15 / 15 / 15 25
/5 /5 / 12
/ 12 / 12 / 15 / 15 / 12
/ 12 / 12
/5 /5 / 15 / 15 15 25
/5 /5
SET 4
/5
/ 12 25
DAY 2
/ 12 INCLINE D.B. / 12 LEG X(1 LEG) / 15 LEG CURL (1 LEG) / 15 I LEGGED CALVE / 12 SQUAT
/ 15
DAY 3
/5 /5 / 15 FRONT LATERALS / 15 HYPEREXTENSIONS 15 AB WORK 25 HANG CLEAN PUSH PRESS D.B. ROW
25
DAY 4 D.B. BENCH SQUAT S.L.D LEG CURL LEG EXETNSION 1 LEGGEG CALVE
15 12 15 15 12 15
15 12 15 15 12 15
15 12 15
/5 /6 / 15 / 10 / 12 / 10 28
/5 /6
/ 12 / 15 / 15 / 15 / 12
/ 10 / 15
/5 /6 / 10 / 12 10 20
/5 /6
15 12 12 12 15 15
15
WEEK 6 DAY 1 HANG SNATCH BELOW KNEE PUSH PRESS
/6
BRAIN CRUSHER D.B. / 15 PULLDOWNS(REV.)/ FRONT LATERALS
12 / 12
ROT. CUFF CIRCUIT / 10 AB WORK
28
DAY 2
/ 12 INCLINE D.B. / 15 LEGEXETNSION 1 LEG / 15 LEG CURL 1 LEG / 15 I LEGGED CALVE / 12 SQUAT
DAY 3 HANG CLEAN
/5
PUSHPRESS SPLITLEG /6 PULLDOWNS(REV.)/
12 FRONT LATERALS / 12 ROT. CUFF CIRCUIT10 AB WORK 22 DAY 4 D.B. BENCH FRONT SQUAT S.L.D LEG CURL LUNGES 1 LEGGED CALVE
15 12 12 12 15 15
12 15
/5
15 12 12 12 15 15
12 15
/5
BURK
WEEK 2
1/21/02 - 1/25/02
MAX
CASSIUS
MAX
SET 4 8@ 263.25
BENCH REPS WEIGHT
SET 1 8@ 258.4
380 SET 2 SET 3 8@ 3@ 258.4 304
SET 4 8@ 247
SET 4 8@ 325
SQUAT REPS WEIGHT
SET 1 8@ 343.4
505 SET 2 SET 3 8@ 4@ 343.4 378.75
SET 4 8@ 328.25
CLEAN REPS WEIGHT
SET 1 5@ 225
300 SET 2 SET 3 5@ 5@ 225 225
405 BENCH REPS WEIGHT
SET 1 8@ 275.4
SET 2 8@ 275.4
SET 3 3@ 324
SQUAT REPS WEIGHT
SET 1 8@ 340
500 SET 2 SET 3 8@ 4@ 340 375
CLEAN REPS WEIGHT
SET 1 5@ 210
280 SET 2 SET 3 5@ 5@ 210 210
GUSEMAN
HIGHAM MAX
MAX 400
BENCH REPS WEIGHT
SET 1 8@ 272
SET 2 8@ 272
SET 3 3@ 320
SQUAT REPS WEIGHT
SET 1 8@ 455.6
670 SET 2 SET 3 8@ 4@ 455.6 502.5
CLEAN REPS WEIGHT
SET 1 5@ 240
320 SET 2 SET 3 5@ 5@ 240 240
SET 4 8@ 260
BENCH REPS WEIGHT
SET 1 8@ 248.2
365 SET 2 SET 3 8@ 3@ 248.2 292
SET 4 8@ 237.25
SET 4 8@ 435.5
SQUAT REPS WEIGHT
SET 1 8@ 340
500 SET 2 SET 3 8@ 4@ 340 375
SET 4 8@ 325
CLEAN REPS WEIGHT
SET 1 5@ 221.25
295 SET 2 SET 3 5@ 5@ 221.25 221.25
WEEK 2
FWC JUNIOR HIGH
DAY 1
DAY 3
*WATCH ATHLETES HC VIDEO* 1.) HANG CLEAN 4*6 REPS 6 6
1.) INCLINE 6
6
% OF MAX LBS
*TEACH POWER CLEAN PULL* 2.) POWER CLEAN PULL 4*6 REPS 6 6
REPS % OF MAX LBS
4 * 10 10
10
10
10
2.) PUSH UPS 50 TOTAL - IN AS FEW SETS AS POSSIBLE 6
6
3.) BB SHOULDER PRESS
4 * 10
*TEACH BRAINCRUSHERS* 4.) BRAINCRUSHERS
4 * 10
5.) BB SHRUGS
4 * 10
6.) SUPERMANS
4 * 10
% OF MAX LBS
3.) BENCH PRESS
4 * 12
REPS 12 % OF MAX LBS *TEACH BB BENT OVER ROW*
12
4.) BB BENT OVER ROW
12
12
4 * 10
5.) BENCH DIPS
4 * REP MAX
6.) SHOULDER COMPLEX USING 5-10 LB PLATE
3 * 12
DAY 2
DAY 4
*WATCH ATHLETES SQUAT VIDEO* 1.) PVC OVERHEAD SQUAT 2 * 10
*REVIEW FRONT SQUAT* 1.) FRONT SQUAT
2.) SQUAT REPS % OF MAX LBS
4 * 10 10
10
10
3.) DB OR PLATE WALKING LUNGE 4.) RDL
4 * 10
5.) DB HAMMER CURLS
4 * 10
6.) CALF RAISES
3 * 20
10
MAY USE WEIGHT REPS % OF MAX LBS
6
4*6 6
6
2.) DB OR PLATE STEP UP
4 * 10
3.) LEG CURL
3 * 12
4.) LEG EXTENSION
3 * 12
5.) DB CURLS
4 * 10
4 * 10
6.) CALF RAISES
3 * 20
6
WEEK 6 CLEMENS
EAST CENTRAL STRENGTH AND SPEED DAY 1 BENCH PRESS
REPS %
SET 1 2 85%
SET 2 2 95%
INCLINE
REPS %
2 85%
2 95%
SQUAT
REPS %
2 85%
2 95%
HANG CLEAN
REPS %
2 85%
2 95%
REPS %
SET 1 2 85%
SET 2 2 95%
DB INCLINE
REPS %
2 85%
2 95%
SQUAT
REPS %
2 85%
2 95%
POWER SHRUGS
REPS %
2 85%
2 95%
SATURDAY: VOLUNTARY SET 1 MAC ATTACK 6 75%
SET 2 6 75%
DAY 2 CLOSE GRIP BENCH PRESS
DAY 3
SET 3 BRAINCRUSHERS
8 75
8 75
DOMINATOR
6 75%
6 75%
LEG EXTENSIONS
10 70
10 70
LAT PULLDOWNS
8 70%
8 75%
LEG CURLS
12 70
12 70
CURLS
8 75%
8 75%
THE ONLY RESTRICTIONS WE HAVE ARE THE ONES WE PLACE ON OURSELVES
WEEK 4
DAY 1
PHASE I
DAY 3
BENCH PRESS REPS WEIGHT
SET 1 SET 2 SET 3 SET 4 8 8 6 6 @ @ @ @ 0.65 0.7 0.7 0.75
STANDING DB PRESS 10,8,6 BRAINCRUSHERS 3 SETS OF 8 PUSH UPS 2 SETS OF REP MAX UPRIGHT ROW 3 SETS OF 8
INCLINE 10,8,8 CLOSE GRIP BENCH 8,8,6 PUSH JERK 4 SETS OF 5 BENCH DIPS 3 SETS OF 12 SHOULDER COMPLEX 3 SETS OF 12 (SIDE,FRONT,BENT LATERAL)
DAY 2
DAY 4
HANG CLEAN TO FRONT SQUAT
SQUAT
REPS
SET 1 4 @
WEIGHT
SET 2 SET 3 SET 4 4 4 3 @ @ @ 0.6 0.62 0.65 0.7
REPS WEIGHT
SET 1 SET 2 SET 3 SET 4 8 6 5 5 @ @ @ @ 0.68 0.7 0.75 0.75
GOOD MORNINGS 3 SETS OF 8
HANG CLEAN POWER SHRUG 4 SETS OF 5@68%
DB STEP UPS 3 SETS OF 8
RDL 3 SETS OF 12
DB ROW 12,10,8,8
LATERAL LUNGE 3 SETS OF 8
MED BALL LATERAL PASS 3 SETS OF 8
DB CURLS 12,10,8
FWC SUMMER 2000 GETTING STRONGER AND FASTER EVERYDAY
WK 2
MONDAY
WEDENSDAY 26-Jun
WARM UP HANG CLEAN
28-Jun HANG SNATCH
TOGETHER 5 75%
5 80%
5 80%
5 80%
6 50%
SQUAT 5 5 5 5 70% 75% 80% 80% WALKING LUNGES 2 SETS B-BALL GYM (1 SET IS THERE AND BACK WITHOUT RESTING) USE 15 LBS HYPEREXTENSIONS 10 10 10 NECK 10 10 PULLDOWNS 10 10 BAND SHUFFLE 2 SETS B-BALL GYM (1 SET IS THERE AND BACK WITHOUT RESTING) ABS TOGETHER V-UPS
TUESDAY
5
5
SUPERSET WITH LATERAL M-HURDLE JUMPS 6 REPS R.D.L. 8 8 6 OVERHEAD SQUAT 6
6
6
6
5
4
10
8
6
CLOSE GRIP BENCH 8
8
BENT OVER ROWS 2 SETS OF 10 NECK 2 SETS OF 10 CURLS USING BARBELL 2 SETS OF 10 MED BALL GRANNY THROW 2 SETS OF 10 ABS TOGETHER BICYCLE
THURSDAY 27-Jun
29-Jun
PUSH PRESS
BENCH
5
MAC ATTACK 5 70% 5 70%
5 75% 5 75%
5 80% 5 80%
3 85%
INCLINE DB
DIPS RM RM UPRIGHT ROWS 2 SETS OF 10 DB BRAINCRUSHERS 2 SETS OF 10 STANDING CALVES 2 SETS OF 15 ROTATOR BAND WORK 2 SETS OF 10 / INTERNAL AND EXTERNAL
PUSHDOWNS 10
8
FOREARM CURLS 12 10 ROTATOR BAND WORK 2 SETS OF 10 / INTERNAL AND EXTERNAL
5
WEEK 1
WEEK 2
EXERCISE SET1 DAY 1
LBS/REPS
BENCH FLYE INCLINE PUSH PRESS PULLDOWNS (FRONT) BRAINCRUSHERS NECK ROT. CUFF CIRCUIT
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
LBS/REPS
LBS/REPS
LBS/REPS
LBS/REPS
LBS/REPS
LBS/REPS
LBS/REPS
6 10 10 6 10 10 15 10
6 10 10 6 10 10 15 10
6
6 6 12 15 15 10 10 15
6 6 12 15 15 10 10 15
6 6
6 10 10 10 10 10 15 10
6 10 10 10 10 10 15 10
6 10 12 15 15 10 10 15
6 10 12 15 15 10 10 15
6
6 10 10 6 10 10 15 10
6 10 10 6 10 10 15 10
6
6
6 6 12 15 18 10 10 18
6 6 12 15 15 10 10 18
6 6
6
6
6
6 10 10 10 10 10 15 10
6 10 10 10 10 10 15 10
6
6
6
6
6 10 12 15 18 12 10 18
6 10 12 15 18 12 10 18
6
6
6
6
6
DAY 2 SQUAT HANG CLEAN LEG EXTENSIONS LEG CURL CALVE RAISES HYPEREXTENSIONS E-Z CURLS AB CIRCUIT #1 DAY 3 INCLINE CLOSE-GRIP BENCH SEATED B.B. MILITARY UPRIGHT ROWS PULLDOWNS (FRONT) BRAINCRUSHERS NECK ROT. CUFF CIRCUIT #1 DAY 4 POWER CLEANS D.B. LUNGES LEG EXTENSIONS LEG CURL CALVE RAISES HYPEREXTENSIONS E-Z CURLS AB CIRCUIT #1
GOALS:
NOTES:
1.) 2.) 3.) 4.) 5.)
1.) 2.) 3.) 4.) 5.)
IN SEASON WEEK 1
10/15 - 10/19
NAME
DAY 1
DAY 2
POWER CLEAN 6 WARM UP
CLEAN HIGH PULL 6 WARM UP
REPS % WEIGHT
3 72% 0.72
3 74% 0.74
FRONT SQUAT 6 WARM UP REPS % WEIGHT
% WEIGHT
5 45% 0.45
WEIGHT
6 75% 0.75
6 75% 0.75
6 75% 0.75
5 45% 0.45
REPS %
8 70% 0.7
6 75% 0.75
8 70% 0.7
WEIGHT
DB BENCH 3 SETS OF 6 8 65% 0.65
SIDE LATERALS 2 SETS OF 12 DB LUNGE 2 SETS OF 6 EACH LEG GROUP ABS
%
SQUAT 10 WARM UP
BENCH 10 WARM UP REPS
REPS
8 68% 0.68
SHOULDER PRESS W/ BAR 2 SETS OF 8 PULLDOWNS 2 SETS OF 8 GROUP ABS
COACHES LAST SET CHECK OFF SHEET
WK 1
BOGESS
11/27 THRU 12/1 BENCH CLEAN INCLINE SQUAT SPEED ENDURANCE GROUP AMAX FREDDIE NAILS 315 275 295 375 SET 5 10 REPS 189 165 177 225 SET 4 12 REPS 173.25 151.25 162.25 206.25 SET 3 12 REPS 173.25 151.25 162.25 206.25 SET 2 15 REPS 157.5 137.5 147.5 187.5 SET 1 15 REPS 157.5 137.5 147.5 187.5 MATT HERBER 280 213 235 375 SET 5 168 127.8 141 225 SET 4 154 117.15 129.25 206.25 SET 3 154 117.15 129.25 206.25 SET 2 140 106.5 117.5 187.5 SET 1 140 106.5 117.5 187.5 TRAVIS FRANKE 255 225 215 225 SET 5 153 135 129 135 SET 4 140.25 123.75 118.25 123.75 SET 3 140.25 123.75 118.25 123.75 SET 2 127.5 112.5 107.5 112.5 SET 1 127.5 112.5 107.5 112.5 CHRIS MORA 230 200 190 355 SET 5 138 120 114 213 SET 4 126.5 110 104.5 195.25 SET 3 126.5 110 104.5 195.25 SET 2 115 100 95 177.5 SET 1 115 100 95 177.5
GROUP B DANIEL CARROLA280 SET 5 168 SET 4 154 SET 3 154 SET 2 140 SET 1 140 JOHN DUGOSGH 195 SET 5 117 SET 4 107.25 SET 3 107.25 SET 2 97.5 SET 1 97.5 CASEY MEINZ 265 SET 5 159 SET 4 145.75 SET 3 145.75 SET 2 132.5 SET 1 132.5 LINDSEY 235 SET 5 141 SET 4 129.25 SET 3 129.25 SET 2 117.5 SET 1 117.5
245 147 134.75 134.75 122.5 122.5 285 171 156.75 156.75 142.5 142.5 220 132 121 121 110 110 190 114 104.5 104.5 95 95
243 145.8 133.65 133.65 121.5 121.5 213 127.8 117.15 117.15 106.5 106.5 223 133.8 122.65 122.65 111.5 111.5 188 112.8 103.4 103.4 94 94
405 243 222.75 222.75 202.5 202.5 345 207 189.75 189.75 172.5 172.5 345 207 189.75 189.75 172.5 172.5 285 171 156.75 156.75 142.5 142.5
SPEED
WEEK 4
WARM-UPS FOR WEEK 2 REPS 10 YARDS 1. BUTT KICKS 2. HIGH KNEES 3. LATERAL SHUFFLE 4. CARIOCA 5. BACKPEDAL DAY 1 MONDAY SPEED ENDURANCE DISTANCE TIME FOR LINE TIME FOR SKILL REST BTWN SETS 400 80 70 3.00MINUTES 300 60 55 2 MINUTES 200 30 27 1.5 MINUTES 4 * 100 RELAY COOL DOWN 1/2 MILE JOG PNF STRETCHING CHOOSE 5 DAY 2
TUESDAY QUICKNESS / AGILITY TIME 4 MINUTES EACH STATION, 5 MINUTE STRETCH AT END STATION EXERCISE DRILL 1 DRILL 2 DRILL 3 DRILL 4 1 BOX SPR-SHUFF-BACK-SPR DRILL BACK-CARI-SPR-CARI BROAD JUMP-LATERAL BEAR-SPRINT-BEAR-SPR JU 2 QF LADDER 2 FT 4 FT NORDIC TRAC CROSSOVER TRANSITION SPRINT 10 YARDS AFTER COMPLETION OF DRILL
3
YO-YOS
SPRINT-BACKPEDAL-SPRINT-BACKPEDAL-PLANT-SPRINT-BACKPEDAL
4 5
DUMMYSIDE JUMPS TO SIDE FRONT (30)TO BACK(30) LFT LEG (10) RGHT LEG (10) RUBBER BAND DUCK WALK LATERAL SHUFFLE DUCK WALK LATERAL SHUFFLE
USING OVERSPEED CORDS, 3 CONES SET 5 YARDS APART IN STRAIGH LINE, W/ ANCHOR 5 YDS FROM START
15 YARDS
DAY 3
THURSDAYSTRAIGHT SPEED TIME 4 MINUTES EACH STATION, 5 MINUTE STRETCH AT END STATION EXERCISE DRILL 1 DRILL 2 DRILL 3 DRILL 4 1 PLYOS JUMP SQUATS RGHT (10 REP) LEG JUMP(10) LFT LEG JUMP(10) LUNGES (10) 2 3
20'S SLEDS
USING SAND IN LONG JUMP PITS 3 REPS REST 25 SECONDS BTWN REPS 40 SEC'S BTWN SETS OF 3
15 YARDS 15 YARDS 15 YARDS 15 YARDS USING 35 LB PLATES
4
ACCELERATIONS 15-15-15
15-15-15
20-20-20
20-40-20
50% 1ST YARDAGE 100% 2ND YARDAGE 50% LAST YARDAGE
5
ABDOMINALS TOSS & SEATED CRUNCHSIDE THROWS SEATED TWISTS OVER - UNDER USING MED BALLS 10 REPS THEN GO TO NEXT DRILL
STATION COACHES 1 BURK JONES 2 HOLT MALONE
4 5 3
STEWART BOGGESS ORTIZ RAPP BRUCE GOAD
WK 10 1/29-2/2 MONDAY EXERCISE SET 1 SQUAT 5 / 65 SNATCH LET GO'S LEG EXT LEG CURL PULLOVERS 21 CURLS
SET 2 3 / 75
SET 4 2 / 85
SET 5 2 / 90
SET 6 1 / 95
SET 7
SET 4 2 / 85
SET 5 2 / 90
SET 6 1 / 95
SET 7
THURSDAY SET 1 SET 2 SET 3 SET 4 COMPLEX #2 3 / 60 3 / 70 2 / 80 2 / 85 1.) POWER SHRUG 2.) HIGH PULL 3.) HANG CLEAN SNATCH 4 4 4 GOOD MORNINGS 6 6 6 DB STEP UPS 6 6 6 REV GRIP B.O.R. 6 6 6 SEATED DB CURLS 6 6 6
SET 5 2 / 90
SET 6 1 / 95
4 6 6 6 6
TUESDAYSET 1 SET 2 INCLINE 5 / 65 3 / 75 DB ALTERNATING BENCH 6 DROP PUSH UPS 6 BENCH DIPS W/ WEIGHT 6 1 ARM TRICEP EXT 6 UPRIGHT ROWS 6
SET 3 3 / 80 4 6 6 6 6
4 6 6 6 6
SET 3 3 / 80 6 6 6 6 6
6 6 6 6 6
WEDENSDAY OFF
EACH SET OF BENCH WILL BE SUPERSETTED WITH 6 REPS OF MED BALL CHEST PASS
FRIDAY SET 1 SET 2 BENCH 5 / 65 3 / 75 JERK 4 DB INCLINE 6 BENT LATERALS 6 MED BALL SIDE THROWS 6 PUSHDOWNS 6
SET 3 3 / 80 4 6 6 6 6
SET 4 2 / 85 4 6 6 6 6
SET 5 2 / 90
SET 6 1 / 95
SET 7
WEEK 8 DAY 1 1.)HANG CLEAN 4
4
3
3
DAY 4 1.) PUSH JERK 3
6
3
3
3
2.) 3 BOARD BENCH PRESS 5 3
3
1
3.) DB ALTERNATING UPRIGHT ROWS 6 6 6
3.) INCLINE DB 6
6
5
4.) PLATE RAISES 12 10
8
4.) BRAINCRUSHERS 6 6
6
5.) DB KICKBACKS 8 8
8
5.) DB ALTERNATING SHOULDER PRESS 6 5 4
DAY 2 1.) PAUSE SQUATS 5 4
3
DAY 5 1.) POWER CLEAN PULL 4 4
3
2.) 1 LEGGED DB SQUATS 6 6
6
2.) BACK SQUAT 3 3
6
3.) DB STEP UPS 6
6
3.) 1 LEGGED DB RDL 6 6
6
4.) DB ROW 6
6
5
5.) BB CURLS 10
8
6
2.) BENCH PRESS 3 3
6
2
4.) CHIN UPS 12 TOTAL OVERHAND 12 TOTAL UNDERHAND 5.) BB SHRUGS 6
6
6
6
BENCH PRESS - EXTRA WEIGHT ON SET OF 3 IF POSSIBLE SQUAT - UP TO 2 EXRA REPS ON SET OF 3 @85% IF POSSIBLE
3
6
3
IN SEASON WEEK 4
DAYS UNTIL
GREENHILL
SEASON
0
DISTRICT LYNCH STATE
41
STRENGTH:
DAY 1 1.) BENCH PRESS WU SET 1 REPS % OF MAX WEIGHT
MAX= SET 2 8 65 0
3.) BB ROW 3 SETS OF 8
SET 3 8 68 0
8 70 0
2.) FRONT SQUAT 3 SETS OF 6 W/ CLEAN WEIGHT
4.) STANDING DB SHOULDER PRESS 10-8-8 SET 1 SET 2 SET 3 10 8 8
POWER:
DAY 2 1.) HANG CLEAN WU SET 1 REPS % OF MAX WEIGHT 2.) PUSH PRESS SET 1 SET 2 6
MAX= SET 2 6 60 0
SET 3 5 68 0
5 70 0
3 SETS OF 6 SET 3 6 6
3.) DB BENCH PRESS (W/ THUMBS UP - PALMS FACING EACH OTHER) 3 SETS OF 6 - PAUSE AT BOTTOM - EXPLOSIVE ON WAY UP SET 1 SET 2 SET 3 6 6 6
4.) MED BALL COMPLEX 3 * 6 OF EACH A.) GRANNY B.) WOODCHOPPER C.) CHEST PASS
DAY 3 1.)RDL WU
LIGHT WEIGHT - GOOD STRETCH SET 1 SET 2 SET 3 12 10 8
2.) DB CURLS - SUPERSET W/ SUPERMANS SET 1 SET 2 SET 3 10 8 8
2.) SQUAT WU SET 1 REPS % OF MAX WEIGHT
MAX= SET 2 10 60 0
4.) SHOULDER COMPLEX SET 1 SET 2 30 30
SET 3 8 65 0
8 68 0 2 SETS 5-10LBS
10 - SIDE LATERALS 10 - FRONT LATERALS 10 - UPRIGHT ROWS
69 98
12
2.) DB INCLINE 10
10
10
3.) DB SHOULDER PRESS 10 10 4.) BENCH DIPS 15
15
5.) SIDE LATERALS 12 12
12
WEEK 1
DAY 3 INCLINE 101 1.) INCLINE PRESS 10 10
10
10
2.) PUSH UPS LINE = 30 SKILL = 40 3.) FRONT LATERALS 12 12
12
4.) BRAINCRUSHERS 10 10
10
5.) FLYES 10
10
10
DAY 4 FRONT SQUAT 101 1.) FRONT SQUAT 6 6
6
8
8
10
10
10 10
15
12
DAY 2 SQUAT 101 1.) BACK SQUAT 10
10
10
2.) DB LUNGE 10
10
10
2.) DB STEP UPS 8
3.) DB ROW 12
12
12
3.) BENT ROW 10
4.) BB SHRUG 15
15
15
4.) HYPEREXTENSIONS 12 12
12
5.) DB CURLS 12
12
12
5.) DB HAMMER CURLS 10 10
10
10
6
SUMMER 2003 / HIGH SCHOOL FOOTBALL DAY 1 DAY 3 1.) POWER CLEAN PULL TO POWER CLEAN 1.) PUSH PRESS 4 4 4 4 5 2.) DB POWER SHRUGS 5 5
5
3.) CLOSE GRIP INCLINE 10 8
8
4.) ROPE PUSH UPS LINE = 20 SKILL = 30 5.) DB TRICEP PRESS 10 10
DAY 2 1.) 1 LEGGED DB SQUAT 8 8
10
8
2.) BB COMPLEX A.) SQUAT TO PRESS B.) GOOD MORNING C.) BENT ROW D.) RDL E.) CURL 3 REPS OF EACH = 1 CYCLE 3 CYCLES = 1 SET PERFORM 3 TOTAL SETS SET 1 SET 2 SET 3 3.) DB PULLOVERS SUPERSET W/ MB WOOD CHOPPERS 10 10 10
5
WEEK 2 5
4
4
2.) 40 REPS OF BENCH PRESS @ 70% (IN AS FEW SETS AS POSSIBLE) 3.) DIPS LINE = 28
SKILL = 32
4.) PLATE PUSH OUT - SUPERSET W/ RUSSIAN TWIST 8 8 8 5.) FLYES ON BALANCE BALL 10 10 10
DAY 4 1.) HANG SNATCH TO OVERHEAD SQUAT 3 3 3 3 2.) BACK SQUAT 15
12
3.) BB COMPLEX A.) SQUAT TO PRESS B.) GOOD MORNING C.) BENT ROW D.) RDL E.) CURL 5 REPS OF EACH = 1 CYCLE 2 CYCLES = 1 SET PERFORM 3 TOTAL SETS SET 1 SET 2 SET 3
10
8
VOLLEYBALL / GIRLS B- BALL WORKOUT WEEK 3
WEEK 1 DAY 1
SET 3
/6 /6 BRAIN CRUSHERS / 15 PULLDOWNS(FRONT) / 15 SIDE LATERALS / 15 GLUTE/HAM RAISE / 15 AB WORK 20 HANG SNATCH PUSH PRESS
SET 2
SET 1
/6 /6 / 15 / 15 / 15 / 15 20
/6 /6
/ 15 / 15 / 15 / 20 / 12
/ 15 / 15
DAY 2
DAY 1
SET 1
SET 2
SET 3
/5 /5 / 12 / 15 / 15 / 15 25
/5 /5 / 12
/ 12 / 12 / 15 / 15 / 12
/ 12 / 12 / 15 / 15 / 12
/ 12 / 12
/5 /5 15 FRONT LATERALS / 15 HYPEREXTENSIONS 15 AB WORK 25
/5 /5 / 15 / 15 15 25
/5 /5
HANG SNATCH BELOW KNEE
/5 BRAIN CRUSHERS / 12 PULLDOWNS(REV.)/ 15 FRONT LATERALS / 15 GLUTE/HAM RAISE / 15 AB WORK 25 PUSH PRESS
SET 4
/5
/ 12 25
DAY 2
SQUAT INCLINE LEG EXETNSION LEG CURL I LEGGED CALVE
/ 15 / 15 / 15 / 20 / 12
SQUAT INCLINE LEG EXETNSION LEG CURL I LEGGED CALVE
DAY 3
/ 15
DAY 3
/6 /6
/6 /6
22
/6 /6 / 15 / 15 15 20
15 15 20 22 17 24
15 15 20 20 15 22
15 15
/6 /6 / 12 / 12 / 12 / 15 22
/5 /5
/ 15 / 15 / 15 / 20 / 12
/ 15 / 15 / 15 / 20 / 12
/ 12 / 12
/6 /6 PULLDOWNS(FRONT) / 12 SIDE LATERALS / 12 GLUTE/HAM RAISE 15 AB WORK 22
/6 /6 / 12 / 12 15 22
/4 /4
12 12 15 18 15 25
12 12
HANG CLEAN PUSH PRESS
PULLDOWNS(FRONT) / 15 SIDE LATERALS
/ 15
GLUTE/HAM RAISE 15 AB WORK
HANG CLEAN PUSH PRESS
PULLDOWNS(REV.)/
DAY 4
25
DAY 4
D.B. BENCH SQUAT S.L.D LEG CURL LEG EXETNSION 1 LEGGEG CALVE
D.B. BENCH SQUAT S.L.D LEG CURL LEG EXETNSION 1 LEGGEG CALVE
WEEK 2
15 12 15 15 12 15
15 12 15 15 12 15
15 12 15
/5 /6 / 15 / 10 / 12 / 10 28
/5 /6
/ 12 / 15 / 15 / 15 / 12
/ 10 / 15
/5 /6 / 10 / 12 10 20
/5 /6
15 12 12 12 15 15
15
WEEK 4
DAY 1
DAY 1
/6 PUSH PRESS /6 BRAIN CRUSHERS / 15 PULLDOWNS(FRONT) / 15 SIDE LATERALS / 15 GLUTE/HAM RAISE / 15 AB WORK 22 HANG SNATCH
HANG SNATCH BELOW KNEE PUSH PRESS
/6
BRAIN CRUSHER D.B. / 15 PULLDOWNS(REV.)/ FRONT LATERALS
12 / 12
ROT. CUFF CIRCUIT / 10 AB WORK
DAY 2
28
DAY 2
SQUAT INCLINE LEG EXETNSION LEG CURL I LEGGED CALVE DAY 3
/ 12 INCLINE D.B. / 15 LEGEXETNSION 1 LEG / 15 LEG CURL 1 LEG / 15 I LEGGED CALVE / 12 SQUAT
DAY 3
HANG CLEAN PUSH PRESS
HANG CLEAN
/5
PUSHPRESS SPLITLEG /6 PULLDOWNS(REV.)/
12 FRONT LATERALS / 12 ROT. CUFF CIRCUIT10 AB WORK 22
DAY 4
DAY 4
D.B. BENCH SQUAT S.L.D LEG CURL LEG EXETNSION 1 LEGGED CALVE
15 15 15 18 17 25
D.B. BENCH FRONT SQUAT S.L.D LEG CURL LUNGES 1 LEGGED CALVE
WEEK 5 DAY 1
SET 1
SNATCH
BELOW KNEE
/5 BRAIN CRUSHERS / 12 D.B. PULLOVERS / 15 FRONT LATERALS / 15 ROT. CUFF CIRCUIT / 15 AB WORK 25 PUSH PRESS
SET 2
SET 3
/5 /5 / 12 / 15 / 15 / 15 25
/5 /5 / 12
/ 12 / 12 / 15 / 15 / 12
/ 12 / 12
/5 /5 / 15 / 15 15 25
/5 /5
SET 4
/5
/ 12 25
DAY 2
/ 12 INCLINE D.B. / 12 LEG X(1 LEG) / 15 LEG CURL (1 LEG) / 15 I LEGGED CALVE / 12 SQUAT
/ 15
DAY 3
/5 /5 / 15 FRONT LATERALS / 15 HYPEREXTENSIONS 15 AB WORK 25 HANG CLEAN PUSH PRESS D.B. ROW
25
DAY 4 D.B. BENCH SQUAT S.L.D LEG CURL LEG EXETNSION 1 LEGGEG CALVE
15 12 15 15 12 15
15 12 15 15 12 15
15 12 15
/5 /6 / 15 / 10 / 12 / 10 28
/5 /6
/ 12 / 15 / 15 / 15 / 12
/ 10 / 15
/5 /6 / 10 / 12 10 20
/5 /6
15 12 12 12 15 15
15
WEEK 6 DAY 1 HANG SNATCH BELOW KNEE PUSH PRESS
/6
BRAIN CRUSHER D.B. / 15 PULLDOWNS(REV.)/ FRONT LATERALS
12 / 12
ROT. CUFF CIRCUIT / 10 AB WORK
28
DAY 2
/ 12 INCLINE D.B. / 15 LEGEXETNSION 1 LEG / 15 LEG CURL 1 LEG / 15 I LEGGED CALVE / 12 SQUAT
DAY 3 HANG CLEAN
/5
PUSHPRESS SPLITLEG /6 PULLDOWNS(REV.)/
12 FRONT LATERALS / 12 ROT. CUFF CIRCUIT10 AB WORK 22 DAY 4 D.B. BENCH FRONT SQUAT S.L.D LEG CURL LUNGES 1 LEGGED CALVE
15 12 12 12 15 15
12 15
/5
15 12 12 12 15 15
12 15
/5
BURK
WEEK 2
1/21/02 - 1/25/02
MAX
CASSIUS
MAX
SET 4 8@ 263.25
BENCH REPS WEIGHT
SET 1 8@ 258.4
380 SET 2 SET 3 8@ 3@ 258.4 304
SET 4 8@ 247
SET 4 8@ 325
SQUAT REPS WEIGHT
SET 1 8@ 343.4
505 SET 2 SET 3 8@ 4@ 343.4 378.75
SET 4 8@ 328.25
CLEAN REPS WEIGHT
SET 1 5@ 225
300 SET 2 SET 3 5@ 5@ 225 225
405 BENCH REPS WEIGHT
SET 1 8@ 275.4
SET 2 8@ 275.4
SET 3 3@ 324
SQUAT REPS WEIGHT
SET 1 8@ 340
500 SET 2 SET 3 8@ 4@ 340 375
CLEAN REPS WEIGHT
SET 1 5@ 210
280 SET 2 SET 3 5@ 5@ 210 210
GUSEMAN
HIGHAM MAX
MAX 400
BENCH REPS WEIGHT
SET 1 8@ 272
SET 2 8@ 272
SET 3 3@ 320
SQUAT REPS WEIGHT
SET 1 8@ 455.6
670 SET 2 SET 3 8@ 4@ 455.6 502.5
CLEAN REPS WEIGHT
SET 1 5@ 240
320 SET 2 SET 3 5@ 5@ 240 240
SET 4 8@ 260
BENCH REPS WEIGHT
SET 1 8@ 248.2
365 SET 2 SET 3 8@ 3@ 248.2 292
SET 4 8@ 237.25
SET 4 8@ 435.5
SQUAT REPS WEIGHT
SET 1 8@ 340
500 SET 2 SET 3 8@ 4@ 340 375
SET 4 8@ 325
CLEAN REPS WEIGHT
SET 1 5@ 221.25
295 SET 2 SET 3 5@ 5@ 221.25 221.25
WEEK 2
FWC JUNIOR HIGH
DAY 1
DAY 3
*WATCH ATHLETES HC VIDEO* 1.) HANG CLEAN 4*6 REPS 6 6
1.) INCLINE 6
6
% OF MAX LBS
*TEACH POWER CLEAN PULL* 2.) POWER CLEAN PULL 4*6 REPS 6 6
REPS % OF MAX LBS
4 * 10 10
10
10
10
2.) PUSH UPS 50 TOTAL - IN AS FEW SETS AS POSSIBLE 6
6
3.) BB SHOULDER PRESS
4 * 10
*TEACH BRAINCRUSHERS* 4.) BRAINCRUSHERS
4 * 10
5.) BB SHRUGS
4 * 10
6.) SUPERMANS
4 * 10
% OF MAX LBS
3.) BENCH PRESS
4 * 12
REPS 12 % OF MAX LBS *TEACH BB BENT OVER ROW*
12
4.) BB BENT OVER ROW
12
12
4 * 10
5.) BENCH DIPS
4 * REP MAX
6.) SHOULDER COMPLEX USING 5-10 LB PLATE
3 * 12
DAY 2
DAY 4
*WATCH ATHLETES SQUAT VIDEO* 1.) PVC OVERHEAD SQUAT 2 * 10
*REVIEW FRONT SQUAT* 1.) FRONT SQUAT
2.) SQUAT REPS % OF MAX LBS
4 * 10 10
10
10
3.) DB OR PLATE WALKING LUNGE 4.) RDL
4 * 10
5.) DB HAMMER CURLS
4 * 10
6.) CALF RAISES
3 * 20
10
MAY USE WEIGHT REPS % OF MAX LBS
6
4*6 6
6
2.) DB OR PLATE STEP UP
4 * 10
3.) LEG CURL
3 * 12
4.) LEG EXTENSION
3 * 12
5.) DB CURLS
4 * 10
4 * 10
6.) CALF RAISES
3 * 20
6
WEEK 6 CLEMENS
EAST CENTRAL STRENGTH AND SPEED DAY 1 BENCH PRESS
REPS %
SET 1 2 85%
SET 2 2 95%
INCLINE
REPS %
2 85%
2 95%
SQUAT
REPS %
2 85%
2 95%
HANG CLEAN
REPS %
2 85%
2 95%
REPS %
SET 1 2 85%
SET 2 2 95%
DB INCLINE
REPS %
2 85%
2 95%
SQUAT
REPS %
2 85%
2 95%
POWER SHRUGS
REPS %
2 85%
2 95%
SATURDAY: VOLUNTARY SET 1 MAC ATTACK 6 75%
SET 2 6 75%
DAY 2 CLOSE GRIP BENCH PRESS
DAY 3
SET 3 BRAINCRUSHERS
8 75
8 75
DOMINATOR
6 75%
6 75%
LEG EXTENSIONS
10 70
10 70
LAT PULLDOWNS
8 70%
8 75%
LEG CURLS
12 70
12 70
CURLS
8 75%
8 75%
THE ONLY RESTRICTIONS WE HAVE ARE THE ONES WE PLACE ON OURSELVES
WEEK 4
DAY 1
PHASE I
DAY 3
BENCH PRESS REPS WEIGHT
SET 1 SET 2 SET 3 SET 4 8 8 6 6 @ @ @ @ 0.65 0.7 0.7 0.75
STANDING DB PRESS 10,8,6 BRAINCRUSHERS 3 SETS OF 8 PUSH UPS 2 SETS OF REP MAX UPRIGHT ROW 3 SETS OF 8
INCLINE 10,8,8 CLOSE GRIP BENCH 8,8,6 PUSH JERK 4 SETS OF 5 BENCH DIPS 3 SETS OF 12 SHOULDER COMPLEX 3 SETS OF 12 (SIDE,FRONT,BENT LATERAL)
DAY 2
DAY 4
HANG CLEAN TO FRONT SQUAT
SQUAT
REPS
SET 1 4 @
WEIGHT
SET 2 SET 3 SET 4 4 4 3 @ @ @ 0.6 0.62 0.65 0.7
REPS WEIGHT
SET 1 SET 2 SET 3 SET 4 8 6 5 5 @ @ @ @ 0.68 0.7 0.75 0.75
GOOD MORNINGS 3 SETS OF 8
HANG CLEAN POWER SHRUG 4 SETS OF 5@68%
DB STEP UPS 3 SETS OF 8
RDL 3 SETS OF 12
DB ROW 12,10,8,8
LATERAL LUNGE 3 SETS OF 8
MED BALL LATERAL PASS 3 SETS OF 8
DB CURLS 12,10,8
FWC SUMMER 2000 GETTING STRONGER AND FASTER EVERYDAY
WK 2
MONDAY
WEDENSDAY 26-Jun
WARM UP HANG CLEAN
28-Jun HANG SNATCH
TOGETHER 5 75%
5 80%
5 80%
5 80%
6 50%
SQUAT 5 5 5 5 70% 75% 80% 80% WALKING LUNGES 2 SETS B-BALL GYM (1 SET IS THERE AND BACK WITHOUT RESTING) USE 15 LBS HYPEREXTENSIONS 10 10 10 NECK 10 10 PULLDOWNS 10 10 BAND SHUFFLE 2 SETS B-BALL GYM (1 SET IS THERE AND BACK WITHOUT RESTING) ABS TOGETHER V-UPS
TUESDAY
5
5
SUPERSET WITH LATERAL M-HURDLE JUMPS 6 REPS R.D.L. 8 8 6 OVERHEAD SQUAT 6
6
6
6
5
4
10
8
6
CLOSE GRIP BENCH 8
8
BENT OVER ROWS 2 SETS OF 10 NECK 2 SETS OF 10 CURLS USING BARBELL 2 SETS OF 10 MED BALL GRANNY THROW 2 SETS OF 10 ABS TOGETHER BICYCLE
THURSDAY 27-Jun
29-Jun
PUSH PRESS
BENCH
5
MAC ATTACK 5 70% 5 70%
5 75% 5 75%
5 80% 5 80%
3 85%
INCLINE DB
DIPS RM RM UPRIGHT ROWS 2 SETS OF 10 DB BRAINCRUSHERS 2 SETS OF 10 STANDING CALVES 2 SETS OF 15 ROTATOR BAND WORK 2 SETS OF 10 / INTERNAL AND EXTERNAL
PUSHDOWNS 10
8
FOREARM CURLS 12 10 ROTATOR BAND WORK 2 SETS OF 10 / INTERNAL AND EXTERNAL
5
WEEK 1
WEEK 2
EXERCISE SET1 DAY 1
LBS/REPS
BENCH FLYE INCLINE PUSH PRESS PULLDOWNS (FRONT) BRAINCRUSHERS NECK ROT. CUFF CIRCUIT
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
LBS/REPS
LBS/REPS
LBS/REPS
LBS/REPS
LBS/REPS
LBS/REPS
LBS/REPS
6 10 10 6 10 10 15 10
6 10 10 6 10 10 15 10
6
6 6 12 15 15 10 10 15
6 6 12 15 15 10 10 15
6 6
6 10 10 10 10 10 15 10
6 10 10 10 10 10 15 10
6 10 12 15 15 10 10 15
6 10 12 15 15 10 10 15
6
6 10 10 6 10 10 15 10
6 10 10 6 10 10 15 10
6
6
6 6 12 15 18 10 10 18
6 6 12 15 15 10 10 18
6 6
6
6
6
6 10 10 10 10 10 15 10
6 10 10 10 10 10 15 10
6
6
6
6
6 10 12 15 18 12 10 18
6 10 12 15 18 12 10 18
6
6
6
6
6
DAY 2 SQUAT HANG CLEAN LEG EXTENSIONS LEG CURL CALVE RAISES HYPEREXTENSIONS E-Z CURLS AB CIRCUIT #1 DAY 3 INCLINE CLOSE-GRIP BENCH SEATED B.B. MILITARY UPRIGHT ROWS PULLDOWNS (FRONT) BRAINCRUSHERS NECK ROT. CUFF CIRCUIT #1 DAY 4 POWER CLEANS D.B. LUNGES LEG EXTENSIONS LEG CURL CALVE RAISES HYPEREXTENSIONS E-Z CURLS AB CIRCUIT #1
GOALS:
NOTES:
1.) 2.) 3.) 4.) 5.)
1.) 2.) 3.) 4.) 5.)
IN SEASON WEEK 1
10/15 - 10/19
NAME
DAY 1
DAY 2
POWER CLEAN 6 WARM UP
CLEAN HIGH PULL 6 WARM UP
REPS % WEIGHT
3 72% 0.72
3 74% 0.74
FRONT SQUAT 6 WARM UP REPS % WEIGHT
% WEIGHT
5 45% 0.45
WEIGHT
6 75% 0.75
6 75% 0.75
6 75% 0.75
5 45% 0.45
REPS %
8 70% 0.7
6 75% 0.75
8 70% 0.7
WEIGHT
DB BENCH 3 SETS OF 6 8 65% 0.65
SIDE LATERALS 2 SETS OF 12 DB LUNGE 2 SETS OF 6 EACH LEG GROUP ABS
%
SQUAT 10 WARM UP
BENCH 10 WARM UP REPS
REPS
8 68% 0.68
SHOULDER PRESS W/ BAR 2 SETS OF 8 PULLDOWNS 2 SETS OF 8 GROUP ABS
COACHES LAST SET CHECK OFF SHEET
WK 1
BOGESS
11/27 THRU 12/1 BENCH CLEAN INCLINE SQUAT SPEED ENDURANCE GROUP AMAX FREDDIE NAILS 315 275 295 375 SET 5 10 REPS 189 165 177 225 SET 4 12 REPS 173.25 151.25 162.25 206.25 SET 3 12 REPS 173.25 151.25 162.25 206.25 SET 2 15 REPS 157.5 137.5 147.5 187.5 SET 1 15 REPS 157.5 137.5 147.5 187.5 MATT HERBER 280 213 235 375 SET 5 168 127.8 141 225 SET 4 154 117.15 129.25 206.25 SET 3 154 117.15 129.25 206.25 SET 2 140 106.5 117.5 187.5 SET 1 140 106.5 117.5 187.5 TRAVIS FRANKE 255 225 215 225 SET 5 153 135 129 135 SET 4 140.25 123.75 118.25 123.75 SET 3 140.25 123.75 118.25 123.75 SET 2 127.5 112.5 107.5 112.5 SET 1 127.5 112.5 107.5 112.5 CHRIS MORA 230 200 190 355 SET 5 138 120 114 213 SET 4 126.5 110 104.5 195.25 SET 3 126.5 110 104.5 195.25 SET 2 115 100 95 177.5 SET 1 115 100 95 177.5
GROUP B DANIEL CARROLA280 SET 5 168 SET 4 154 SET 3 154 SET 2 140 SET 1 140 JOHN DUGOSGH 195 SET 5 117 SET 4 107.25 SET 3 107.25 SET 2 97.5 SET 1 97.5 CASEY MEINZ 265 SET 5 159 SET 4 145.75 SET 3 145.75 SET 2 132.5 SET 1 132.5 LINDSEY 235 SET 5 141 SET 4 129.25 SET 3 129.25 SET 2 117.5 SET 1 117.5
245 147 134.75 134.75 122.5 122.5 285 171 156.75 156.75 142.5 142.5 220 132 121 121 110 110 190 114 104.5 104.5 95 95
243 145.8 133.65 133.65 121.5 121.5 213 127.8 117.15 117.15 106.5 106.5 223 133.8 122.65 122.65 111.5 111.5 188 112.8 103.4 103.4 94 94
405 243 222.75 222.75 202.5 202.5 345 207 189.75 189.75 172.5 172.5 345 207 189.75 189.75 172.5 172.5 285 171 156.75 156.75 142.5 142.5
SPEED
WEEK 4
WARM-UPS FOR WEEK 2 REPS 10 YARDS 1. BUTT KICKS 2. HIGH KNEES 3. LATERAL SHUFFLE 4. CARIOCA 5. BACKPEDAL DAY 1 MONDAY SPEED ENDURANCE DISTANCE TIME FOR LINE TIME FOR SKILL REST BTWN SETS 400 80 70 3.00MINUTES 300 60 55 2 MINUTES 200 30 27 1.5 MINUTES 4 * 100 RELAY COOL DOWN 1/2 MILE JOG PNF STRETCHING CHOOSE 5 DAY 2
TUESDAY QUICKNESS / AGILITY TIME 4 MINUTES EACH STATION, 5 MINUTE STRETCH AT END STATION EXERCISE DRILL 1 DRILL 2 DRILL 3 DRILL 4 1 BOX SPR-SHUFF-BACK-SPR DRILL BACK-CARI-SPR-CARI BROAD JUMP-LATERAL BEAR-SPRINT-BEAR-SPR JU 2 QF LADDER 2 FT 4 FT NORDIC TRAC CROSSOVER TRANSITION SPRINT 10 YARDS AFTER COMPLETION OF DRILL
3
YO-YOS
SPRINT-BACKPEDAL-SPRINT-BACKPEDAL-PLANT-SPRINT-BACKPEDAL
4 5
DUMMYSIDE JUMPS TO SIDE FRONT (30)TO BACK(30) LFT LEG (10) RGHT LEG (10) RUBBER BAND DUCK WALK LATERAL SHUFFLE DUCK WALK LATERAL SHUFFLE
USING OVERSPEED CORDS, 3 CONES SET 5 YARDS APART IN STRAIGH LINE, W/ ANCHOR 5 YDS FROM START
15 YARDS
DAY 3
THURSDAYSTRAIGHT SPEED TIME 4 MINUTES EACH STATION, 5 MINUTE STRETCH AT END STATION EXERCISE DRILL 1 DRILL 2 DRILL 3 DRILL 4 1 PLYOS JUMP SQUATS RGHT (10 REP) LEG JUMP(10) LFT LEG JUMP(10) LUNGES (10) 2 3
20'S SLEDS
USING SAND IN LONG JUMP PITS 3 REPS REST 25 SECONDS BTWN REPS 40 SEC'S BTWN SETS OF 3
15 YARDS 15 YARDS 15 YARDS 15 YARDS USING 35 LB PLATES
4
ACCELERATIONS 15-15-15
15-15-15
20-20-20
20-40-20
50% 1ST YARDAGE 100% 2ND YARDAGE 50% LAST YARDAGE
5
ABDOMINALS TOSS & SEATED CRUNCHSIDE THROWS SEATED TWISTS OVER - UNDER USING MED BALLS 10 REPS THEN GO TO NEXT DRILL
STATION COACHES 1 BURK JONES 2 HOLT MALONE
4 5 3
STEWART BOGGESS ORTIZ RAPP BRUCE GOAD
WK 10 1/29-2/2 MONDAY EXERCISE SET 1 SQUAT 5 / 65 SNATCH LET GO'S LEG EXT LEG CURL PULLOVERS 21 CURLS
SET 2 3 / 75
SET 4 2 / 85
SET 5 2 / 90
SET 6 1 / 95
SET 7
SET 4 2 / 85
SET 5 2 / 90
SET 6 1 / 95
SET 7
THURSDAY SET 1 SET 2 SET 3 SET 4 COMPLEX #2 3 / 60 3 / 70 2 / 80 2 / 85 1.) POWER SHRUG 2.) HIGH PULL 3.) HANG CLEAN SNATCH 4 4 4 GOOD MORNINGS 6 6 6 DB STEP UPS 6 6 6 REV GRIP B.O.R. 6 6 6 SEATED DB CURLS 6 6 6
SET 5 2 / 90
SET 6 1 / 95
4 6 6 6 6
TUESDAYSET 1 SET 2 INCLINE 5 / 65 3 / 75 DB ALTERNATING BENCH 6 DROP PUSH UPS 6 BENCH DIPS W/ WEIGHT 6 1 ARM TRICEP EXT 6 UPRIGHT ROWS 6
SET 3 3 / 80 4 6 6 6 6
4 6 6 6 6
SET 3 3 / 80 6 6 6 6 6
6 6 6 6 6
WEDENSDAY OFF
EACH SET OF BENCH WILL BE SUPERSETTED WITH 6 REPS OF MED BALL CHEST PASS
FRIDAY SET 1 SET 2 BENCH 5 / 65 3 / 75 JERK 4 DB INCLINE 6 BENT LATERALS 6 MED BALL SIDE THROWS 6 PUSHDOWNS 6
SET 3 3 / 80 4 6 6 6 6
SET 4 2 / 85 4 6 6 6 6
SET 5 2 / 90
SET 6 1 / 95
SET 7
WEEK 8 DAY 1 1.)HANG CLEAN 4
4
3
3
DAY 4 1.) PUSH JERK 3
6
3
3
3
2.) 3 BOARD BENCH PRESS 5 3
3
1
3.) DB ALTERNATING UPRIGHT ROWS 6 6 6
3.) INCLINE DB 6
6
5
4.) PLATE RAISES 12 10
8
4.) BRAINCRUSHERS 6 6
6
5.) DB KICKBACKS 8 8
8
5.) DB ALTERNATING SHOULDER PRESS 6 5 4
DAY 2 1.) PAUSE SQUATS 5 4
3
DAY 5 1.) POWER CLEAN PULL 4 4
3
2.) 1 LEGGED DB SQUATS 6 6
6
2.) BACK SQUAT 3 3
6
3.) DB STEP UPS 6
6
3.) 1 LEGGED DB RDL 6 6
6
4.) DB ROW 6
6
5
5.) BB CURLS 10
8
6
2.) BENCH PRESS 3 3
6
2
4.) CHIN UPS 12 TOTAL OVERHAND 12 TOTAL UNDERHAND 5.) BB SHRUGS 6
6
6
6
BENCH PRESS - EXTRA WEIGHT ON SET OF 3 IF POSSIBLE SQUAT - UP TO 2 EXRA REPS ON SET OF 3 @85% IF POSSIBLE
3
6
3
IN SEASON WEEK 4
DAYS UNTIL
GREENHILL
SEASON
0
DISTRICT LYNCH STATE
41
STRENGTH:
DAY 1 1.) BENCH PRESS WU SET 1 REPS % OF MAX WEIGHT
MAX= SET 2 8 65 0
3.) BB ROW 3 SETS OF 8
SET 3 8 68 0
8 70 0
2.) FRONT SQUAT 3 SETS OF 6 W/ CLEAN WEIGHT
4.) STANDING DB SHOULDER PRESS 10-8-8 SET 1 SET 2 SET 3 10 8 8
POWER:
DAY 2 1.) HANG CLEAN WU SET 1 REPS % OF MAX WEIGHT 2.) PUSH PRESS SET 1 SET 2 6
MAX= SET 2 6 60 0
SET 3 5 68 0
5 70 0
3 SETS OF 6 SET 3 6 6
3.) DB BENCH PRESS (W/ THUMBS UP - PALMS FACING EACH OTHER) 3 SETS OF 6 - PAUSE AT BOTTOM - EXPLOSIVE ON WAY UP SET 1 SET 2 SET 3 6 6 6
4.) MED BALL COMPLEX 3 * 6 OF EACH A.) GRANNY B.) WOODCHOPPER C.) CHEST PASS
DAY 3 1.)RDL WU
LIGHT WEIGHT - GOOD STRETCH SET 1 SET 2 SET 3 12 10 8
2.) DB CURLS - SUPERSET W/ SUPERMANS SET 1 SET 2 SET 3 10 8 8
2.) SQUAT WU SET 1 REPS % OF MAX WEIGHT
MAX= SET 2 10 60 0
4.) SHOULDER COMPLEX SET 1 SET 2 30 30
SET 3 8 65 0
8 68 0 2 SETS 5-10LBS
10 - SIDE LATERALS 10 - FRONT LATERALS 10 - UPRIGHT ROWS
69 98
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