2008 Football Manual

7/30/2019 2008 Football Manual

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Dear 2008 Viking Football Players;

This is a TEAM! The fundamental nature ofTEAM is giving all you can for the benefit of the TEAM, without

expecting self-glory. What you can expect of your teammates is that they give all they can for the benefit of the

TEAM. If each of us can give one more ounce of effort he shouldgive it, one more ounce of strength he should

give it, one more ounce of attitude he shouldgive it! Give whatever you have to offer andgive it with a willing

heartand I promise that it will be returned to you three-fold.

Everyones contribution is important to success. If winning means anything to you, then you must realize that yoneed everyone on this TEAM to help you, and everyone on this TEAM needs you to help them. We dont all

possess the same gifts but if each of us will give what gifts we have for the good of the TEAM we will improve

our chances of winning.

This summer I ask that you engage these workouts with your mind and spirit, as well as with your body. As you

tie the laces of your shoes, or slip on that t-shirt, or as you step in to do a squat, or a clean or a dead-lift or as you

line up to do an agility drill or another 110 workout, take a moment to consider the teammates you will have atyour side as we to go battle against our opponents this coming fall. Think about the gifts that you willingly

contribute toward our teams success. And think also about the gifts that each one of yourteammates has thatthey willingly contribute. And then, go to work and give the effort for them that you would like them to give foryou.

May God bless you as you have a fun and productive 3rd

quarter!

GO VIKINGS!!!

Coach Pethtel


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2008 SUMMER GOALS

1. For each member of the Vikings to become a more POWERFUL andEXPLOSIVE football player focusing on lower body and core development.

2. For the Vikings to be in the best possible PHYSICAL CONDITION as 2008 fallcamp begins.

3. For the Vikings to become ONE.

Two people are better off than one, for they can help each other succeed.10 If one

person falls, the other can reach out and help. But someone who falls alone is inreal trouble. 11 Likewise, two people lying close together can keep each other

warm. But how can one be warm alone? 12 A person standing alone can be

attacked and defeated, but two can stand back-to-back and conquer. Three areeven better, for a triple-braided cord is not easily broken.

- Ecclesiastes 4:9-12

Goals of Viking Strength


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The expectations for all returning players have been

clearly laid out for the 2007 season. If we are to become

a CHAMPIONSHIP caliber football team, we must allstrive to earn recognition as IRON VIKINGS.

To become an IRON VIKING you must meet the

following criteria;

1. Bring your COMPLETED Summer Manual with

you to fall camp.

2. Run ALL 16 - 110s at your assigned times, orbetter.

3. Achieve EACH of your established lifting goals.

Those who accomplish these tasks will be deemed

as IRON VIKINGS, which carries with it some

distinct rewards.

Are you willing to work hard enough to become anIRON VIKING?

IRON VIKING


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Your Viking Strength Summer Manual is divided into 5 separate sections

YOU MUST BRING YOUR COMPLETED MANUAL WITH YOU TO CAMP TO

GET CREDIT FOR ATTENDING SUMMER WORKOUTS!

Section I.

Calendar This calendar should be used as a guide for your summer workouts. It provides atimetable of sorts for which lifting and running workouts should be executed on what specific

days.

Section II.

Dynamic Warm Up & Stretch Routine Performing the dynamic warm ups regularlybefore and stretching after workouts are key to becoming a faster, stronger and betterconditioned football player. This will also aid in injury prevention. Alternating dynamic

warm ups should be done prior to ALL lifts and runs. There are two different dynamic warmups you can choose from that should take no longer than 3 to 4 minutes to complete. A 3-5minute stretch routine is included to be performed on assigned days and as much as possible.

Section III.Running Make sure you follow the assigned dynamic warm up routine prior to running.Every player will be tested in the beginning of fall camp in a series of 110 yard sprints. You

will be required to run 16 - 110s and make ALL of them under your assigned times (timegoals are in this section). The summer running program will be broken up into 2 four week

segments. You will begin running 2 days per week in segment 1 eventually working up to 3days per week in segment 2. The running progression will train you to build up yourendurance throughout the summer preparing you to come into camp in top physical condition.

In addition to the conditioning training you will execute our Viking speed and agilityprogram on alternate days training you to become a faster and more explosive athlete.

Section IV.

Lifting - Make sure you follow the assigned dynamic warm up routine prior to lifting. Ourreturning players that went through Phase I of Viking Strength this spring saw immediatestrength gains and significantly increased their one rep max lifts as well as experiencing more

explosion from their body on the football field. Simply stated, if you follow this program asoutlined, you WILL get bigger and you WILL get stronger. Your lifts will take place 3 times

per week. Each player will be tested in fall camp for a one rep max bench press, a three repsquat max , a three rep dead lift as well as the number of manual pull ups they can achieve.Upperclassmen will test a one rep hang clean. The only way to achieve maximum strength isto push yourself to the limit during every workout using FORCED REPS. What does thismean? It means that if your lifting card calls for a bench press set of 8 reps, that eighth and

final rep should be extremely difficult for you to press and your spotter should be helping youon it. Its called a FORCED REP. Once you are able to press that specific weight, on your

own 8 times, it is time to go heavier. We will predominantly be working Core Olympic liftsin our efforts to become a stronger football team. Many of the lifts are photographed and ifyou come across something you do not understand please contact Coach Davis at

[email protected] or at 773.244.5241

Section V.

Viking Blitz & SOLO lifts The Viking Blitz workouts are designed to focus on one

particular muscle group and are for you to complete as extra workouts. SOLO liftsare extra lifts you can do on your own for auxiliary muscle groups.

Beginning Viking Strength 5 Sections


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Coaches Contact Information

Coach PethtelHead Football CoachOffice: 773.244.5681

Cell: 773.706.0337

[email protected]

Coach DavisAssociate Head Coach/Offensive Coordinator

Strength Coach/QB CoachOffice: 773.244.5241Cell: 810.599.4272

[email protected]

Coach BlakeDefensive Coordinator/Recruiting Coordinator

DB Coach

Office: 773.244.5684Cell: 773.370.4240

[email protected]

Football Support Contact Information

Elizabeth Snezek Steve Hardman

Director of Academic Services Athletic Admissions Counselor Scheduling/transfer courses Office: 773.244.5593Office: 773.244.5664 [email protected]

[email protected]

Shari Clemons Rob BerkiDirector of Admissions Transfer StudentOffice: 773.244.5503 Admissions Counselor

[email protected] Office: 773.244.5516 [email protected]

Katie Lowitzki Lucy Shaker Director of Residence Life and Housing Director of Financial AidOffice: 773.244.6208 Office: [email protected] [email protected]

Manesha StiffAcademic Services CounselorScheduling/transfer coursesOffice: 773.244.5741

[email protected]

Beginning Viking Strength Coachs Contact Info

Coach BlackmonAcademic Coordinator

DL CoachOffice: 773.244.6283

Cell: [email protected]

Coach WattsWR CoachCell: 312.909.5435

[email protected]

Coach MutschlerLB CoachCell: 630.302.8603

[email protected]

Justin SjovallHead Athletic Trainer773.244.5682

[email protected]


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VIKINGSSUMMERSCHEDULE

-2008

SUNDAY

MO

NDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

1

2

3

MAY

4

5

6

7

8

9

10

Fina

lsWeek

GraduationDay

11

12

13

14

15

16

17

Begin

Summer

ChoiceAerobicActivit

y

ChoiceA

erobicActivity

Manual

(stairmaster,treadmill

dynamicwarmup


dynamicwarmup

dynamicwarmup

bike,elyptical,

Lift#2

bike

,elyptical,

Lift#3

L

ift#1

hoops,etc.)

ho

ops,etc.)

30minutes

30

minutes

18

19

20

21

22

23q

24


y

ChoiceA

erobicActivity

dynamicwarmup


dynamicwarmup


dynamicwarmup

L

ift#4

bike,elyptical,

Lift#5

bike

,elyptical,

Lift#6

hoops,etc.)

ho

ops,etc.)

30minutes

30

minutes

25

26

27

28

29

30

31


y

ChoiceA

erobicActivity

dynamicwarmup


dynamicwarmup


dynamicwarmup

L

ift#7

bike,elyptical,

Lift#8

bike

,elyptical,

Lift#9

test

hoops,etc.)

test

ho

ops,etc.)

30minutes

30

minutes


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-2008

SUNDAY

MO

NDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

1

3beginrunprogram

4

7

JUNE

2

dynamicwarmup

5

6

dynamicwarmup

Conditioning

dynamicwarmup

dynam

icwarmup

dynamicwarmup

110'sx8

AgilityCircuit#1

Lift#10

stretch

Lift#11

Sprintworkout#1

Lift#12

stretch

8

9

10

11

12

13

14

dynamicwarmup

dynamicwarmup

dynamicwarmup

dynam

icwarmup

dynamicwarmup

AgilityCircuit#2

Con

ditioning

Lift#13

Sprintworkout#2

Lift#14

Disn

eylandsx3

Lift#15

stretch

(300yards)

NPUHighSchool

stretch

7on7Tourney@Noon

15

16

17

18

19

20

21

dynamicwarmup

dynamicwarmup

dynamicwarmup

dynam

icwarmup

dynamicwarmup

Conditioning

AgilityCircuit#1

Lift#16

110'sx10

Lift#17

Sprintworkout#1

Lift#18

stretch

stretch

22

23

24

25

26

27

28

dynamicwarmup

dynamicwarmup

dynamicwarmup

OFF

OFF

SeniorLedWorkout#1

AgilityCircuit#2

atNPU

Lift#19

Sprintworkout#2

Lift#20

LiftingTests

stretch

NPUHighSchool

110'sx10

7on7Tourney@Noon

maxtests

29

30

dynamicwarmup

Lift#21


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VIKINGSSU

MMERSCHEDULE-2008

SUNDAY

M

ONDAY

TUESDAY

WEDNESDAY

TH

URSDAY

FRIDAY

SATURDAY

1

2

4

JULY

off

dynamicwarmup

3

of

5

running

off

off

Lift#22

running

7

8

9

10

11

12

6

ChoiceAerobicActivity

Lift

dyna

micwarmup

dynamicwarmu

p

dynamicwarmup

off

of

(stairmas

ter,

trea

dm

ill

Choice

AgilityCircuit#2

Conditioning

bike,

elyp

tica

l,

BlitzWorkout

Sprin

tworkout#3

Lift#23

110'sx

12

hoops,

etc

.)

or300

stretch

NPUHighSchool

stretch

30m

inu

tes

7on7Tourney@Noon

13

14

15

16

17

18

19

dynam

icwarmup

dynamicwarmup

dynamicwarmup

dyna

micwarmup

dynamicwarmu

p

dynamicwarmup

AgilityCircuit#1

Co

nditioning

Conditioning

Lift#24

Sprintworkout#4

Lift#25

110'sx

12

Lift#26

Disney

lan

dsx

5

stretch

stretch

(500yards

)

stretch

20

21

22

23

24

25

26

dynam

icwarmup

dynamicwarmup

dynamicwarmup

dyna

micwarmup

dynamicwarmu

p

SeniorLedWorkout#2

Conditioning

AgilityCircuit#2

atNPU

Lift#27

Interva

lTra

ining

Lift#28

Sprin

tworkout#3

Lift#29

LiftingTests

400'sx

6

stretch

110'sx

14

stretch

27

28

29

30

31

27

28

dynam

icwarmup

dynamicwarmup

dynamicwarmup

dyna

micwarmup

dynamicwarmu

p

dynamicwarmup

AgilityCircuit#1

Co

nditioning

AgilityCircuit#2

Lift#30

Sprintworkout#4

Lift#31

Disney

lan

dsx

6

Lift#32

Sprintworkout#3

stretch

(500yards

)

stretch

stretch

29

30

31

dynam

icwarmup

dynamicwarmup

Lift#33

Conditioning

110'sx

16

stretch


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-2008

SUNDAY

MO

NDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

1

2

AUGUST

dynamicwarmup

dynamicwarmup

Conditioning

Lift#34

400mx7

stretch

3

4

5

6

7

8

9

dynamicwarmup

dynamicwarmup

dynamicwarmup

AgilityCircuit#2

Lift#35

Sprintworkout#3

Lift#36

stretch

SummerManual

Completed

10

11

12

13

14

15

16

ReportDay

CampBegins!

17

18

19

20

21

22

23

24

25

26

27

28

29-Aug

8/30/2008

scrimmagevs.

AuroraUniv.

31

1-Sep

2-Sep

3-Sep

4-Sep

5-Sep

6-Sep

Game#1

atCarrollCollege(WI)


11/34

The objective of a dynamic warm-up drill is to keep the participant in constant motion while putting

muscles and joints through a preparatory range of motion prior to participating in a physical activity.

NPU Players Performing Dynamic Warm UP

Alternate between the following dynamic warm ups and feel free to mix and match as you see fit. Make

sure to use the dynamic warm ups before ALL running and lifting workouts. They should take you no

longer than 3-4 minutes.

Dynamic Warm Up #1

Ladder circuit (2 in, 1 out x4, high knees x4, carioca knee drive x4)

*each time through the ladder is x1

Deep Lateral Lunge x4 Underdogs x20

*10 yards is x1 Partner sets level, back and forth is x1 (warm hips & glutes)

Dynamic Warm Ups


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Heel to Hip Hug x4 High Knee Hug x4

*10 yards is x1 *10 yards is x1

Dynamic Warm Up #2

1 minute jump rope High Knee Drive (skips) x4

*10 yards is x1

Quick Feet Carioca x4 Deep Lunge & Twist*10 yards is x1 *10 yards is x1

Dynamic Warm Ups


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2 foot Line Jumps 30 seconds Spidermans x4

*can be performed over any line *10 yards is x1 (warm up hips & glute

Caterpillars x4

*


14/34

Static stretching refers to how far a muscle can be passively stretched around a

joint, e.g. furthest distance you can move when trying to touch your toes.

This type of stretching routine serves to lengthen the resting muscle lengths and sorestore ideal posture to the body. This greatly reduces the chance of injury andcontributes greatly in rehabilitation and sports performance.

Quadriceps

x Standing quadriceps stretch (10 seconds) -- continue to next stretch

x Lying quadriceps stretch (15 second) -- end or continue to next stretch

Hamstrings

x Standing hamstring stretch (10 seconds) -- continue to next stretch

x Seated forward hamstring stretch (15 seconds) -- end or continue to next stretch

Back (lats)

x Wall lats stretch (10 seconds) -- continue to next stretch

x Flat Bb pull over in stretched position (15seconds) -- end or continue to next stretch

Stretch


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Back (traps)

x Behind the back shrug in stretched position (10 seconds) end or continue to next stretch

Biceps

x One armed doorway biceps stretch (10 seconds) -- continue to next stretch

x Incline Db curl in stretched position (15 seconds) -- end or continue to next stretch

Chest

x Two armed doorway chest stretch (10 seconds) -- continue to next stretch

x Incline/flat Db fly in stretched position (15 seconds) or continue to next stretch

Triceps

x Overhead triceps stretch (10 seconds) -- continue to next stretch

x Old school triceps stretch (15 seconds) -- end or continue to next stretch

Shoulders (font delt)

x Doorway front deltoid stretch (10 seconds) -- continue to next stretch

x Incline front deltoid stretch (15 seconds) -- end or continue to next stretch

Stretch


16/34


17/34

Sprints

Sprints Sprints are straight ahead movements. The idea behind sprinting is increasing

speed. To become fast you must run fast. You cannot do a sprint at half-speed, you must

perform all sprints full out. The sprints will be in interval training where you have awork rest ratio. If you run a 40-yard sprint with a 1:5 work/rest ratio and you run it in 5

seconds, then you do not perform the next sprint until 25 seconds has passed. A walk

back recovery may also be used. You should be fully recovered before performing your

next rep.

Agility

Agility Circuit The agility circuits will be performed throughout the summer. Thiswill be similar to the morning runs that are performed during the school year. The agility

circuits can be found in the agility section with setup descriptions. Agility circuits will be

used to increase agility while acting as a conditioning workout. There are two circuitsyou will perform. Each drill is to be performed 4 times in a circuit. Take a short amount

of rest (25 seconds) between reps. Remember to use the movements described. If you

dont have access to cones for the drills you can use almost anything to set up the drills(shoes, cups, etc.).

Viking Running


18/34

T Drill Set up 4 cones as tigramed (in a T setup 10 yards apart). Starting at cone #1, sprint to

cone #2 touching it with your left hand. Shuffle to cone #3 touching it with your left hand.Shuffle across to cone #4 and touch it with yoru left hand. Shuffle back to cone #2 and backpedal

back through to the finish line (cone #1). Repeat in the opposite direction.

10 YARDS

4 2 3Shuffle Shuffle

Backpedal Sprint

FINISH START

1

V Drill Set up 3 cones as diagramed (in a V fashion 5 by 10 yards). From the middle starting atcone #1, sprint to cone #2 and touch with the right hand. Sprint back to cone #1 with a crossoverrun. Sprint to cone #3, touch with the left hand and return to the starting position with a

crossover run. Repeat in the opposite direction.

10 YARDS

3 2

Sprint Sprint 5 YARDSCrossover Run Crossover Run

1

Viking Running Agility 1


19/34

Agility Circuit #2Each drill is to be performed 4 times in a circuit

Speed Cut Speed cuts require the athlete to change direction by planting off of the inside foot.Space eight cones as in the diagram below. Run or weave through the cones by planting on theinside foot at the cone. Do not slow down when executing this drill. Emphasize the quick change

of direction by pushing off with the inside foot and stepping over and to the direction of the nextcone with the outside foot.

7-10 Yards

1-2

Feet

Power Cut -Set up eight cones staggered 5 yards across and 5 yards apart. From the starting

position sprint (under control) to the 1st

cone. Plant the outside foot (pointing straight ahead),while staying low, and push off to the second cone. Repeat this action through all of the cones.This is a controlled drill working on body position and cutting mechanics. This is a controlled

drill working on body position and cutting mechanics. You should turn your shoulders and sprintto the cone, decelerate, plant, push off, and accelerate to the next cone.

5 Yards

5Yards

Viking Running - Agility


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Pro Shuttle - Three cones are setup in a line spaced 5 yards apart. The participant starts at themiddle cone, facing perpendicular to the line of cones. On the "go" command, the participantsprints to the cone on their right and touches the cone. They then proceed to change direction, and

sprint through the middle cone to the far cone. Upon touching the far cone, they then reversedirection and sprint through the middle cone to complete the drill.

Z Agility - Set up 5 cones as diagramed. Start in an athletic stance at cone #1. Sprint to cone #2,

touching the ground with the left hand on the inside of the cone. Accelerate out and sprint tocone #3, turn as described touching the ground with your left hand and sprint to cone #4. Touchthe base of cone #4 and backpedal through the line. Repeat the drill starting at the opposite end.

5Yards

5 Yards

Viking Running - Agility


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BB = Barbell

DB = Dumbbell

SS = Super set (lifts performed consecutively with no rest)

HS = Hammer Strength equipment (these are Upright isolateral row, pull down, shoulder press and leg

curl machines. You may substitute as needed based on availability at your gym.)

MB = Medicine Ball

Freeze Squat = squat performed with lighter weight and perfect technique as well as 3 second freeze

position at the parallel portion of the exercise.

X Ball = Large exercise ball

Bosu Ball = Half Ball Balance Exercise ball

Xball Push ups MB jacknives

MB side touches Captains Chair MB uneven pushups

Single Leg Smith Squat Viking Pinch

Viking Lifts Key & Demo Pictures


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*Complete alternating dynamic warm-ups BEFORE lift!

LIFTS 1-6

"The roots of true achievement lie in the will to become the best that you can become."-Harold Taylor

LIFT 1Squat X8 X8 X8 X8

DB Power Step Ups X10 X10 X8 X6

DB Lateral Lunge X10 X10 X8 X6

2 foot jammer X10 X10 X8

RDL X8 X8 X8

Base 45 Underdogs X20 X20 X20

Push press Bar x 10 Bar x 10 Bar x 10

Glute/Ham machine 25lb. x 10 25lb. x 10 25lb. x 10

Base 45 R L C 1 min wall sit

LIFT 2

Bench X8 X8 X8 X8

Jammer circuit 30 secs 30 secs 30 secs

HS Upright Row X10 X10 X8 X6

DB Incline Press X10 X10 X8

Cable Pulldowns X8 X8 X8

Smith incline or HS

chest press

X10 X10 X8 X8

BB Row X10 X10 X8 X8

CORE Captains Chair x 30 Stabilize R, L, C MB choice x 30

LIFT 3

Hang Clean X10 X10 X8

Front Squat X10 X10 X10 X8

Dead Lift X10 X10 X8

Single leg DB squat

(skill)

X10 X10 X8

Freeze squats (big) X8 X8 X8

DB twists X30 X30 X30

MB full extend X30 X30 X30

Partner leg toss X30 X30

LIFT 4

Squat X8 X8 X8 X8

Single leg Smith squat X10 X10 X8 X6DB Lunge X10 X10 X8 X6

Jammer react X10 X10 X8

RDL X8 X8 X8 X8

Base 45 Underdogs X20 X20 X20

Push press x 10 x 10 x 10

Glute/Ham machine 25lb. x 10 25lb. x 10 25lb. x 10

Base 45 R L C 1 min wall sit

LIFT 5

Bench X8 X8 X8 X8 X8

Jammer circuit 30 secs 30 secs 30 secs

HS pulldown X10 X10 X8 X6

DB Incline Press X10 X10 X8 X6

Choice Cable Pulldowns X8 X8 X8

Flat bench/ x ballsuperset

15/15 15/15 15/15

Pull Ups Fail+2 Fail+2 Fail+2 Fail+2

CORE Captains Chair x 30 Half xball Stabilize R, L, C MB choice x 30

LIFT 6

Hang Clean X10 X10 X8

Front Squat X10 X10 X10 X8

Dead Lift X10 X10 X8

HS Hamstring Curls X10 X10 X8

Freeze squats Light weight X8 Light weight X8 Light weight X8

DB twists X30 X30 X30

MB jknives X30 X30 X30

Partner leg toss X30 X30


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VIKING BLITZ #1

ChestBench X10Incline Bench X8DB Flys X10Decline Bench X10DB Push Ups Fail

VIKING BLITZ #2

LegsDuck Squat X8Duck Squat X6Straight Leg DL X8Leg Ext. X10Leg Curls X10Calves Dirty Thirty

VIKING BLITZ #3

BackPull Ups FailOver Head Row X10BB Row X10Cable Pull Down X10Pull Ups Fail

VIKING BLITZ #4

Shoulders

Base Frontal Raise X20Lateral Raises X15Arnold Press X10Shrugs X10Shrugs X10

VIKING BLITZ #5

ArmsBB Curl X10Tricep Pushdown X10

Iso Curl X8Skull Crusher X8Incline Curl X8Dips Fail

VIKING BLITZ #6 (fitness room)

Core

Get Large With Viking Blitzand solo

Workouts

20-25 Minute Workouts you can do extra

FINISH!

SOLO 1Base Frontal Raises X10 X10 X8

Manual Lateral Raises X10 X10 X10 X8

HS shoulder press

Arnold Press X10 X10 X8

Shrugs X10 X10 X8

Iso curls X8 X8 X8

Cable Pushdowns X10 X10 X10

Viking Pinch 1 min

SOLO 2

Manual Frontal raises X10 X10 X8

DB Lateral raises X10 X10 X10 X8

Standing DB Arnold

press

Light db X8 Light db X8 X8

Smith Shoulder Press X10 X10 X8

Shrugs X10 X10 X8

Choice curls X8 X8 X8

DB or ez bar skull

crushers

X10 X10 X10

Viking Pinch 1 min

SOLO 3

Shrugs X6 X6 X4 X4

Base frontal raises 45lb. plate x 15 45lb. x 15 45lb.x 15 45lb. x 15

Bench (go heavy) X8 X6 X6 Cable flysChoice Cable pulldowns X6 X6 X6 X4

Jammer twist

(weighted)

X6 X6 X4 X4

Choice curls X6 X6 X4

Choice triceps X8 X8 X6

Viking Pinch 10&5lb. PL 1 min

Documents

2008 Football Manual