2017 SUMMER

STRENGTH &

CONDITIONING MANUAL

One Team. One Goal.

District Champions

10 – 0

Dear Players/Parents/Guardians,

Welcome to Heights High School Football!!! This is Stephen Dixon, Athletic Coordinator/Head Football

Coach at Heights High School. My coaching staff and I are excited to be back and get the 2017 football season

under way. We are excited about the season, excited about our future, and even more excited to coach your kids

and be a positive role model to them.

Before the season gets underway, we ask that you attend a short Football Kickoff Meeting in which we

will discuss football booster/program obligations (which includes a $25 participation fee), financial issues within

the school district, eligibility issues, playing time for your child, recruiting information, and other issues.

Parents/Guardians will need to sign an information card at the end/beginning of the meeting so we will be able to

contact you regarding periodic booster club meetings and other issues. We need every parent/guardian to give

their information and to be at the meeting.

All forms needed to play football are on our Heights High School athletic site. No one can play football

without these forms being filled out and also paying a $35 district insurance fee prior to the first practice on

August 1st. We will collect participation fees, insurance fees, and athletic forms starting June 5th

.

Your support has always been the key secret to our success and we hope to grow in our parental

support. The Football Kickoff Meeting is scheduled to begin at 12:00 pm on Saturday, August 5th, in the

Performance Gym (main gym). We look forward to seeing you and your son at the meeting.

Important Dates

June 6th and July 5th- FREE PHYSICAL DATE at Heights HS (8- noon and 1-3:00 pm) Stephen Dixon

Saturday, August 4th (Issuing equipment to returning players (9:00 am) Athletic Coordinator

Saturday, August 5th- Issuing equipment to incoming freshmen (9:00 am) Head Football Coach

- Football Kickoff Meeting at noon Heights HS

August 7th- First day of two a day camp starting at 7:00 am sharp 832-654-3535

sdixon1@houstonisd.org

Important Dates

June 5th Summer workouts begin

June 19th Free Physicals at Heights H.S.

July 10th Free Physicals at Heights H.S. July 17th Players can purchase Pre-Season Practice Gear ($20)

August 4th Equipment Pick Up- Returning Players

August 5th Equipment Pick Up- New Players/Freshman

August 5th Football Parent Kick-Off Meeting (12 pm)

August 7th Two-A-Days start (7:00 am)

August 18th Scrimmage vs. Willowridge @ Willowridge HS (5 pm)

August 25th Scrimmage vs Waltrip @ Waltrip HS (TBD)

Summer Weight Room Hours

Monday – Thursday 9:00a – 4:00 pm Closed on Fridays!!

d

2017 Varsity Football Schedule

Day Date Opponent Stadium Time

Thursday August 31st

Fort Bend Travis Delmar (H) 7:00 pm

Saturday September 9th

Crosby Delmar (H) 6:00 pm

Friday September 15th

Clear Creek Delmar (H) 7:00 pm

Thursday September 21st

Katy Tompkins Delmar (H) 7:00 pm

Thursday September 28th

Sam Houston Jones Cowart (A) 7:00 pm

Friday October 6th

Bellaire **/***/***** Delmar (H) 7:00 pm

Friday October 13th

Westbury Butler (A) 7:00 pm

Saturday October 21st

Lamar Delmar (A) 1:00 pm

Saturday October 28th

Westside Butler (A) 1:00 pm

Friday November 3rd

Chavez */***** Delmar (H) 7:00 pm

* Parent Night ** Alumni Game

*** Homecoming/Alumni Game

**** Feeder Pattern Game

***** Senior Recognition Game

Senior Recognition/Parent Night Game will be against Chavez. We will recognize

Senior and Parents before the game. Parents need to be inside Stadium by 6:15 pm.

The game vs Lamar will be the Breast Cancer Awareness Game!

The Junior Varsity and Freshman schedule will soon be finalized by HISD Athletic

Department.

C

o

Daily Warm-Up

The Daily Dynamic Warm-up is done before running and lifting. This can also

be done at the end of a workout for a dynamic stretch and cool-down.

10 yards and then jog 10 yards (down and back)

Jog

Knee to chest (walking and pulling the knee up)

High Knees

Butt-kicks

Lung

Lunge twist

Soldier Walk

High Backpedal (Donkey kicks)

Carioca

Bear Crawl

20 yards

Superman for height

Superman for distance

Accelerate-Decelerate

Accelerate-Sprint

Sprint-Decelerate

Week 1

June 5 – 8

Day1 Day 2 Day 3 Day 4

Bench Press Squats Incline Press Power Clean

#2 #2 #2 4 X 8

DB Incline Lunges DB Flys Upright Row

3 X 8 3 X 8 3 X 12 4 X 10

Military Press Rom. Dead Lift DB Bench Bent Over Row

3 X 10 3 X 10 3 X 10 3 X 12

DB Flys Box Step Ups DB Military Tricep Pulldowns

3 X 10 3 X 10 3 X12 3 x 10

Plate Raises Calves Front/Side DB Raises Shrugs

45,35,25,10 x Fail 3 x 25 3 X 10 2 x 25

Push Ups Tricep Pulldowns Bench Dips Box Step Ups

100 3 X 12 3 X 12 3 X 12

Tricep Choice Upright Row Skull Crushers DB Express

3 X 15 3 X 15 3 X 15 2 x (20-15-10)

ABS ABS-Leg Throws ABS Abs- Leg Throws

1 x 26 2 x fail 1 x 26 2 x fail

Week 2

June 12 – 15

Day1 Day 2 Day 3 Day 4

Bench Press Squats Incline Press Power clean

#2 #2 #2 4 X 7

DB Military Lunges DB Flys Upright Row

3 X 8 3 X 8 3 X 12 4 X 10

Incline Flys Rom. Dead Lift Close Grip Bench Bent Over Row

3 X 10 3 X 10 3 X 10 3 X 12

Jammer (Red Machine) Box Step Ups Military Press Tricep Pulldowns

3 X 10 3 X 10 3 X12 3 x 10

Plate Raises Calves Front/Side DB Raises Shrugs

45,35,25,10 x Fail 3 x 25 3 X 10 2 x 25

Push Ups Tricep Pulldowns Bench Dips Box Step Ups

100 3 X 12 3 X 12 3 X 12

Skull Crushers Upright Row Tricep Extensions Bicep 21’s

3 X 15 3 X 15 3 X 15 2 x

ABS ABS ABS Abs

Super Abs 300 Crunches Super Abs 300 Crunches

Week 3

June 19 – 22

Day1 Day 2 Day 3 Day 4

Bench Press Squats Incline Press high pulls

#4 #4 #4 4 X 6

DB Military Lunges DB Flys Upright Row

3 X 8 3 X 8 3 X 12 4 X 10

Incline Flys Rom. Dead Lift Close Grip Bench Bent Over Row

3 X 10 3 X 10 3 X 10 3 X 12

Decline DB Bench Box Step Ups Military Press Tricep Pulldowns

3 X 10 3 X 10 3 X12 3 x 10

Plate Raises Box Jumps Front/Side DB Raises Shrugs

45,35,25,10 x Fail 3 x 10 3 X 10 2 x 25

Push Ups Tricep Pulldowns Dips Towel Pull Ups

100 3 X 12 3 X 12 3 X Fail

Skull Crushers Upright Row Tricep Extensions Bicep 21’s

3 X 15 3 X 15 3 X 15 2 x

ABS ABS-Leg Throws ABS Abs- Leg Throws

Super Abs 2 x fail Super Abs 2 x Fail

Week 4

June

26-29

Day1 Day 2 Day 3 Day 4

Bench Press Squats Incline Press high pulls

#4 #4 #4 4 X 5

DB Incline Lunges DB Flys Upright Row

3 X 8 3 X 8 3 X 12 4 X 10

Military Press Rom. Dead Lift DB Bench Bent Over Row

3 X 10 3 X 10 3 X 10 3 X 12

Jammer (Red Machine) Box Step Ups DB Military Press Tricep Pulldowns

1 Till Fail 3 X 10 3 X12 3 x 10

Plate Raises Calves Jammer (Red Machine) Shrugs

45,35,25,10 x Fail 3 x 25 3 X 10 2 x 25

Push Ups Tricep Pulldowns Close Grip Bench Rom. Dead Lift

100 3 X 12 3 X 12 3 X 12

Tricep Extensions Upright Row Skull Crushers DB Express

3 X 15 3 X 15 3 X 15 2 x (30-20-15-10)

ABS ABS-Hanging Knee ABS Abs- Hanging Knees

Super Abs 2 x fail 125 Crunches 2 x Fail

Week 5

July 3 – 6

Day1 Day 2 Day 3 Day 4

Bench Press Squats Incline Press power clean

#5 #5 #5 4 X 4

DB Incline Reverse Lunges Military Press Upright Row

3 X 8 3 X 8 3 X 8 4 X 10

Military Press Rom. Dead Lift Jammer Bent Over Row

3 X 10 3 X 10 3 X 10 3 X 12

Incline Burnout Box Step Ups DB Bench Press Tricep Pulldowns

1 Till Fail 3 X 10 3 X12 3 x 10

Front/Side DB Raises Overhead Squat Front/Side DB Raises Rom. Dead Lift

3 x 12 3 x 10 3 X 10 3 x 12

Push Ups Tricep Pulldowns Bench Press Towel Pull Ups

100 3 X 12 1 TilL Fail 1 x Fail

Tricep Extensions Upright Row French Curls DB Curls- Til Fail

3 X 15 3 X 15 3 X 15 1 x (35-30-20-15)

ABS ABS ABS Abs

Super Abs 50 V-Ups Super Abs 50 V-Ups

Week 6

July 10 – 13

Day1 Day 2 Day 3 Day 4

Bench Press Squats Incline Press high pulls

#6 #6 #6 4 X 3

Jammer Reverse Lunges Military Press Upright Row

3 X 8 3 X 8 3 X 8 4 X 8

Military Press Rom. Dead Lift DB Bench Press Bent Over Row

3 X 10 3 X 8 3 X 8 3 X 10

Incline Burnout Box Step Ups DB Incline Tricep Pulldowns

1 Till Fail 3 X 8 3 X10 3 x 10

Front/Side DB Raises Overhead Squat Plyo Push Ups Shrugs

3 x 12 3 x 10 3 X 15 3 x 8

Dips Tricep Pulldowns Bench Burnout Towel Pull Ups

3 x 10 3 X 10 1 TilL Fail 1 x Fail

Tricep Extensions Towel Pull Ups Skull Crushers DB Curls- Til Fail

4 X 8 3 X Fail 3 X 10 2 x (30-20-15)

ABS ABS ABS Abs

120 Sit Ups 300 Crunches 120 Sit Ups 300 Crunches

Week 7

July 17-21

Day1 Day 2 Day 3 Day 4

Bench Press Squats Incline Press power Clean

#7 #7 #7 3 X 5

DB Incline Reverse Lunges Military Press Upright Row

3 X 8 3 X 8 3 X 8 4 X 10

Military Press Leg Press Jammer Bent Over Row

3 X 10 1 Till Fail 3 X 10 3 X 12

Incline Burnout Rom. Dead Lift DB Bench Tricep Pulldowns

1 Till Fail 3 X 10 3 X12 3 x 10

Front/Side DB Raises Front Squat Push Ups Shrugs

3 x 12 3 x 12 3 X 20 2 x 25

Skull Crushers Tricep Pulldowns Bench Burnout Towel Pull Ups

3 x 15 3 X 12 1 TilL Fail 1 x Fail

Tricep Extensions Towel Pull Ups Skull Crushers DB Curls- Til Fail

3 X 15 2 X Fail 3 X 15 2 x (35-30-20-15)

ABS ABS-Bicycle ABS Abs-Bicycle

100 Crunches 3 x 60 150 Crunches 3 x 60

July 24th-August 4th will be all football drill work. All drills will be

position specific drills

2 SET 1 2 3

REPS 10 10 10

MAX LBS. LBS. LBS.

100 65 70 75

105 70 75 80

110 70 75 80

115 75 80 85

120 80 85 90

125 80 85 95

130 85 90 95

135 85 95 100

140 90 95 105

145 95 100 110

150 95 105 110

155 100 105 115

160 105 110 120

165 105 115 125

170 110 115 125

175 115 120 130

180 115 125 135

185 120 125 140

190 125 130 140

195 125 135 145

200 130 135 150

205 135 140 155

210 135 145 155

215 140 145 160

220 145 150 165

225 145 155 170

230 150 155 170

235 150 160 175

240 155 165 180

245 160 170 185

250 160 170 185

255 165 175 190

260 170 180 195

265 170 180 200

270 175 185 200

275 180 190 205

280 180 190 210

285 185 195 215

290 190 200 220

295 190 205 220

300 195 210 225

2 SET 1 2 3

REPS 10 10 10

MAX LBS. LBS. LBS.

305 200 210 225 310 200 215 230 315 205 215 230 320 210 220 235 325 210 225 240 330 215 225 245 335 215 230 245 340 220 235 250 345 225 235 255 350 225 240 260 355 230 245 260 360 235 250 265 365 235 250 270 370 240 255 275 375 245 260 275 380 245 260 280 385 250 265 285 390 255 270 290 395 255 275 290 400 260 275 295 405 265 280 300 410 265 285 305 415 270 285 305 420 275 290 310 425 275 295 315 430 280 295 320 435 280 300 320 440 285 305 325 445 290 310 330 450 290 310 335 455 295 315 335 460 300 320 340 465 300 320 345 470 305 325 350 475 310 330 350 480 310 330 355 485 315 335 360 490 320 340 365 495 320 345 365 500 320 345 370

SET

1

2

4

3

4 REPS 5 5 5 5

MAX LBS. LBS. LBS. LBS.

100 70 75 80 85 105 75 80 85 90 110 75 80 90 95 115 80 85 90 95 120 85 85 95 100 125 85 90 100 105 130 90 95 105 110 135 95 100 110 110 140 100 100 110 115 145 100 105 115 120 150 105 110 120 125 155 110 110 125 125 160 110 115 130 130 165 115 120 130 135 170 120 120 135 140 175 120 125 140 145 180 125 130 145 150 185 130 135 150 155 190 135 135 150 155 195 135 140 155 160 200 140 145 160 165 205 145 145 165 170 210 145 150 170 175 215 150 155 170 180 220 155 155 175 180 225 155 160 180 185 230 160 165 185 190 235 165 170 190 195 240 170 170 190 200 245 170 175 195 205 250 175 180 200 210 255 180 185 205 210 260 180 190 210 215 265 185 190 210 220 270 190 195 215 225 275 190 200 220 230 280 195 205 225 235 285 200 210 230 240 290 205 210 235 245 295 205 215 240 250 300 210 220 240 255

SET

1

2

4

3

4 REPS 5 5 5 5

MAX LBS. LBS. LBS. LBS.

305 215 230 245 260 310 215 230 250 265 315 220 235 250 265 320 225 240 255 270 325 225 245 260 275 330 230 245 265 280 335 235 250 270 285 340 235 255 270 290 345 240 260 275 295 350 240 260 280 295 355 250 265 285 300 360 250 270 290 305 365 255 275 290 310 370 260 275 295 315 375 260 280 300 320 380 265 285 305 325 385 270 290 310 325 390 275 290 310 330 395 275 295 315 335 400 280 300 320 340 405 285 305 325 345 410 285 305 330 350 415 290 310 330 350 420 295 315 335 355 425 295 320 340 360 430 300 320 345 365 435 305 325 350 370 440 310 330 350 375 445 310 335 355 380 450 315 335 360 380 455 320 340 365 385 460 320 345 370 390 465 325 350 375 395 470 330 350 375 400 475 330 355 380 405 480 335 360 385 410 485 340 365 390 410 490 345 365 390 415 495 345 370 395 420 500 350 375 400 425

SET

1

2

5

3

4 REPS 10 8 6 4

MAX LBS. LBS. LBS. LBS.

100 55 65 75 85 105 55 70 80 90 110 60 70 80 95 115 65 75 85 95 120 65 80 90 100 125 70 80 95 105 130 70 85 95 110 135 75 85 100 115 140 75 90 105 120 145 80 95 110 125 150 80 95 110 125 155 85 100 115 130 160 90 105 120 135 165 90 105 125 140 170 95 110 125 145 175 95 115 130 150 180 100 115 135 155 185 100 120 140 160 190 105 125 145 165 195 105 125 150 170 200 110 130 155 175 205 110 135 155 180 210 115 135 155 180 215 120 140 160 185 220 120 145 165 190 225 125 145 170 195 230 125 150 170 200 235 130 150 175 205 240 130 155 180 210 245 135 160 185 210 250 135 160 190 215 255 140 165 195 225 260 145 170 200 230 265 145 170 200 235 270 150 175 205 240 275 150 180 210 240 280 155 180 215 245 285 155 185 215 245 290 160 190 220 250 295 160 190 220 250 300 165 195 225 255

SET

1

2

5

3

4 REPS 10 8 6 4

MAX LBS. LBS. LBS. LBS.

305 165 195 225 255 310 170 200 230 260 315 175 200 230 265 320 175 205 235 265 325 180 210 240 270 330 180 210 245 275 335 185 215 245 280 340 185 215 250 285 345 190 220 255 290 350 190 225 260 295 355 195 225 260 295 360 200 230 265 300 365 200 235 270 305 370 205 235 275 310 375 205 240 275 315 380 210 245 280 320 385 210 245 285 325 390 215 250 290 325 395 215 255 290 330 400 220 255 295 335 405 220 260 300 340 410 225 265 305 345 415 230 265 310 350 420 235 270 315 350 425 235 275 320 355 430 240 275 325 355 435 240 280 330 360 440 245 280 335 365 445 250 285 335 370 450 255 290 340 380 455 255 290 345 385 460 260 295 350 390 465 260 300 350 395 470 265 300 355 400 475 265 305 355 405 480 270 310 360 410 485 270 310 365 410 490 275 320 365 415 495 275 320 370 410 500 300 325 375 425

6 SET 1 2 3 4 5 6

REPS 10 8 6 4 3 2

MAX LBS. LBS. LBS. LBS. LBS. LBS.

100 55 65 75 85 90 90 105 55 70 80 90 90 95 110 60 70 80 95 95 100 115 65 75 85 95 100 105 120 65 80 90 100 105 110 125 70 80 95 105 110 115 130 70 85 95 110 115 120 135 75 85 100 115 120 125 140 75 90 105 120 125 130 145 80 95 110 125 125 135 150 80 95 110 125 130 140 155 85 100 115 130 135 140 160 90 105 120 135 140 145 165 90 105 125 140 145 150 170 95 110 125 145 150 155 175 95 115 130 150 155 160 180 100 115 135 155 160 165 185 100 120 140 160 160 170 190 105 125 145 165 165 175 195 105 125 150 170 170 180 200 110 130 155 175 175 185 205 110 135 155 180 180 190 210 115 135 155 180 185 195 215 120 140 160 185 190 195 220 120 145 165 190 195 200 225 125 145 170 195 200 205 230 125 150 170 200 200 210 235 130 150 175 205 205 220 240 130 155 180 210 210 225 245 135 160 185 210 215 230 250 135 160 190 215 220 235 255 140 165 195 225 225 240 260 145 170 200 230 230 245 265 145 170 200 235 235 250 270 150 175 205 240 235 255 275 150 180 210 240 240 255 280 155 180 215 245 245 260 285 155 185 215 245 250 265 290 160 190 220 250 255 270 295 160 190 220 250 260 270 300 165 195 225 255 265 275

6 SET 1 2 3 4 5 6

REPS 10 8 6 4 3 2

MAX LBS. LBS. LBS. LBS. LBS. LBS.

305 165 195 225 255 270 280 310 170 200 230 260 270 285 315 175 200 230 265 275 290 320 175 205 235 265 280 295 325 180 210 240 270 285 300 330 180 210 245 275 290 305 335 185 215 245 280 295 310 340 185 215 250 285 300 310 345 190 220 255 290 305 315 350 190 225 260 295 310 320 355 195 225 260 295 310 325 360 200 230 265 300 315 330 365 200 235 270 305 320 335 370 205 235 275 310 325 340 375 205 240 275 315 330 345 380 210 245 280 320 335 350 385 210 245 285 325 340 355 390 215 250 290 325 345 360 395 215 255 290 330 345 365 400 220 255 295 335 350 370 405 220 260 300 340 355 370 410 225 265 305 345 360 375 415 230 265 310 350 365 380 420 235 270 315 350 370 385 425 235 275 320 355 375 390 430 240 275 325 355 30 395 435 240 280 330 360 385 400 440 245 280 335 365 390 405 445 250 285 335 370 395 410 450 255 290 340 380 400 415 455 255 290 345 385 405 420 460 260 295 350 390 410 425 465 260 300 350 395 415 425 470 265 300 355 400 420 430 475 265 305 355 405 425 435 480 270 310 360 410 430 440 485 270 310 365 410 430 445 490 275 320 365 415 435 450 495 275 320 370 410 435 455 500 300 325 375 425 440 460

7 SET 1 2 3 4 5 6

REPS 8 6 4 2 1 4

MAX LBS. LBS. LBS. LBS. LBS. LBS.

100 60 70 70 80 90 70 110 70 80 80 90 100 80 120 70 80 80 90 110 80 130 80 90 90 100 120 90 140 80 90 100 100 120 100 150 90 100 110 110 130 110 160 100 110 120 120 140 120 170 110 120 130 130 150 130 180 120 130 140 140 160 140 190 130 140 140 150 170 140 200 140 150 150 160 180 150 210 140 150 160 170 190 160 220 150 160 170 180 200 170 230 160 170 180 190 210 180 240 170 180 190 200 220 190 250 170 180 200 210 230 200 260 180 190 200 220 240 200 270 180 190 210 230 250 210 280 190 200 220 240 260 220 290 200 210 230 250 270 230 300 200 220 240 260 280 240 310 210 230 250 270 290 250 320 210 230 260 280 300 260 330 220 240 270 290 310 270 340 230 250 280 300 320 280 350 230 260 280 310 330 280 360 240 270 290 320 340 290 370 240 280 300 330 350 300 380 250 280 310 340 360 310 390 250 290 310 350 370 310 400 260 290 320 360 380 320 410 260 300 330 370 390 330 420 270 300 330 370 400 330 430 270 310 340 380 410 340 440 280 310 340 390 420 340 450 280 320 350 400 430 350 460 290 320 360 410 440 360 470 300 330 370 410 450 370 480 310 340 370 420 460 370 490 310 340 380 430 470 380 500 320 350 390 440 480 390

SET

1

2

8

3

4

5 REPS 3 3 3 3 3

MAX LBS. LBS. LBS. LBS. LBS.

100 80 85 90 95 90 105 85 90 95 100 95 110 90 95 100 105 100 115 90 100 105 110 105 120 95 100 110 115 110 125 100 105 115 120 115 130 105 110 115 125 115 135 110 115 120 140 120 140 110 120 125 135 125 145 115 125 130 140 130 150 120 130 135 145 135 155 125 130 140 150 140 160 130 135 145 150 145 165 130 140 150 155 150 170 135 145 155 160 155 175 135 150 160 165 160 180 140 155 160 170 160 185 145 160 165 175 165 190 150 160 170 180 170 195 150 165 175 185 175 200 155 170 180 190 180 205 160 175 185 195 185 210 165 180 190 200 190 215 170 185 195 205 195 220 170 185 200 210 200 225 175 190 205 215 205 230 180 195 205 220 205 235 185 200 210 225 210 240 190 205 215 230 215 245 190 210 220 230 220 250 195 215 225 245 225 255 200 215 230 245 230 260 205 220 235 250 235 265 210 225 240 255 240 270 210 230 245 260 245 275 215 235 250 265 250 280 220 240 250 270 250 285 225 245 255 275 255 290 230 250 260 280 260 295 230 255 265 285 265 300 235 260 270 285 270

8 SET 1 2 3 4 5

REPS 3 3 3 3 3

MAX LBS. LBS. LBS. LBS. LBS.

305 245 260 275 290 275

310 250 265 280 295 280

315 255 270 285 305 285

320 260 275 290 310 290 325 265 280 295 315 295

330 270 285 300 320 300

335 270 290 305 325 305

340 275 295 310 330 310

345 280 300 315 335 315

350 285 300 320 340 320 355 290 305 325 345 325

360 290 310 330 350 330

365 295 315 335 355 335

370 300 320 340 360 340

375 310 325 345 360 345 380 310 325 345 365 345

385 315 330 350 365 350

390 320 335 355 370 355

395 325 340 360 375 360

400 330 345 365 380 365

405 335 350 370 385 370 410 340 350 375 390 375

415 345 355 380 395 380

420 350 360 385 400 385

425 350 365 390 405 390

430 355 370 395 410 395

435 360 375 395 415 395 440 365 380 400 420 400

445 370 385 400 425 400

450 370 385 405 430 405

455 375 390 410 435 410

460 380 395 415 435 415

465 385 400 420 440 420 470 390 405 425 445 425

475 390 410 430 450 430

480 400 415 430 455 430

485 405 415 435 460 435

490 410 420 440 465 440 495 410 425 445 470 445

500 415 430 450 475 450

Exercise Descriptions

START/FINISH

Upper Body Lifts UFT

Plyo Push-Ups

ACTION

Start: Arms fully extended on top of weights, boxes, or any tall object. Feet together and butt down. Back Flat

Action: Do a push-up between the objects, explode up and land between the objects. Do a full push-up and

explode back to top of objects. Completion: Retum to starting position and repeat. The whole process is counted

as 1 repetition not 2.

DB Express

Start With feet shoulder width apart and with 40 lb.

dumbells. Back: Straight. Action Doing bicep curls

rep tllis weight out with good form. Do not rock. Do so

until failure. Completion: You will do this until you have

completed all sets with the 40's, 35's, 30' s, 25's, and 20 lb.

dumbbells (Nore: Tllis counts as one set.).

Start Feet shoulder width apart and weight resting on thighs.

Back Straight. Action: Perform 7 half curls up to approximately

where the bottom of your sternum is located. Then curl the weight

completely up to your neck and do 7 half curls. Controlling

the weight down to you sternum and repeat. Completion: Do 7 full

curl repetitions to complete the set. (a.ka. 21 Gtu1 salute.)

Towel Pull-Ups

Start: Gripping the towel with arms fully extended.

Back: Straight. Action: Pull yourself up until your chin

gets higher than your hands. Completion Control yourself and

go back to starting position. Repeat.

( Note: If you want to make it more challenging after every

3rd or 5th reps hold yourself in the up position for 3 to S seconds.)

Bent-Over Row

Start With feet shoulder width apart, head up,

knees slightly bent with a reverse grip.

Back: Flat. Ac.tion: Bring the weight up

to your chest without rocking or bouncing.

Completion Controlling the weight return

to tart position and repeat.

Shoulder Lifts LIFT

Military Press

Start: Feet flat on the ground

with weight overhead.

Back: Flat against the bench. Action: Lower

weight to shoulder level. Completion: Return

weight to overhead position.

DB Military Pt·ess

Start: Feet flat on the ground. Back Flat against bench with

dumbells overhead. Action: Lower dumbbells to shoulder

level. Completion: Return dumbells to locked out overhead

position.

Plate Raises

Start: Feet shoulder width apart, knees slightly bent,

and head against wall. Arm and weight down.

Back: Flat against wall. Action: Raise plate parallel to

ground and hold for 1second. Completion: Return

weight to same position.

DB Fly's

Start: With weights above head and arm

slightly bent. Back: Flat on bench.

Action: Bring arms straight down to sides until

an11> are parallel to ground. Completion: Return

weights to starting position and repeat.

(Note: Use weight that you can control.)

Upright

Row

Start: Feet shoulder width a part, chest out, and weight

hanging down. Back: Straight. Action: Bring weight

up to your chin without roc.king. Hold for 1 second.

Completion: Controlling the weight down, return to

your starting position, and repeat.

High Pulls

Start: Feet shoulder width apart, weight on floor,

and keeping head up. Back: Flat.

Action: Exploding up off the ground, do as you

do for a clean, and use your hips and thighs to

help gain upward momentum.

Completion: Catch the weight at the top just

like an upright row.

Use the above description for Bench Burnout also

Conditioning Program

Week 1 (June 5-9)

Day 1- 4 x400 3 min rest Day 2- 12x100 2 min rest Day 3- 10 x 80 yd intervals 1 min rest Day 4- 4x400, Ladder 3 min rest Day 5- Plyometrics (Boxes and Hurdles), Form Running

Week 2 (June 12-16)

Day 1- 4 x 400 3 min rest Day 2- 12 x 100 2 min rest Day 3- 10 x 80 yd intervals 2 min rest Day 4- 4 x 400, Ladder 3 min rest Day 5- Plyometrics (Boxes and Hurdles), Form Running

Week 3 ( June 19-23)

Day 1- 4x400 2 min rest Day 2- 12 x 100 2 min rest Day 3- Plyometrics (Boxes and Hurdles), Form Running Day 4- 6 x 200 2 min rest Day 5- 8 x 80 yd intervals 2 min rest

Week 4(June 26-30) Day 1- 6x 200 2:30 rest Day 2- 10x 10, 6 x 40, 4 x 50, 4 x 60 2 min rest (each set) Day 3- Plyometrics (Boxes and Hurdles), Form Running Day 4- 6 x 200 2 min rest Day 5- 8 x 80 yd intervals 2 min rest

Week 5 ( July 3-7) )

Day 1- 6 x 200 1:30 rest Day 2- 10x10, 4x40, 6x50, 8x60 2 min rest Day 3- Plyometrics (Boxes and Hurdles), Form Running Day 4- 6 x 200 1:30 rest Day 5- 10x10, 4x40, 6x50, 8x60 1 min rest

Week 6 (July 10-14)

Day 1- 12 x 100 45 sec rest Day 2- 10x10, 4x40, 6x50, 8x60 1 min rest Day 3- Position related drills Day 4- 12 x 100 45 sec rest Day 5- 10x10, 4x40, 6x50, 8x60 1 min rest

Week 7 and 8 (July17-August 4th)

Monday and Wednesday 6 x 100’s 2 x 200 2 min rest Tuesday and Thursday Form Running, Plyometrics, Position Related Drills Friday Rest

Super Abdominal Workout

1. Knee Hugs x 15

2. Crunches x 20

3. Leg Raises x 15

4. Crunches x 10

5. Jack Knife x 10

6. Crunches x 10

7. Twist Crunches x 10

8. Crunches x 20

9. Jack Knife x 10

10. Sit-Ups x 20

11. Crunches x 10

12. Twist Crunches x 15

13. Crunches x 10

14. Jack Knife x 10

15. Straddle Sit-Up x 15

16. Jack Knife x 10

17. Crunches x 20

18. Leg Raises x 20

19. Jack Knife x 20

20. Hold Crunch x 10

21. Crunches x 20

22. Leg Raises x 15

Super Abdominal Description

Knee Hugs – Start with your legs off the floor and bent at a 90 degree angle. Place your arms at

your sides. Bring your chest to your knees. This will closely resemble a crunch. Return to

starting position and repeat. (Note: Be sure that if your hands are placed behind your head you

do not strain your neck.)

Crunches – With feet off the floor, legs bent at a 90 degree angle and have your back flat on the

ground. With your arms crossing your chest or behind your head flex up and touch your knees to

your elbows. Make sure to get your shoulder blades off the ground while doing so. (Note: Be

sure that if your hands are placed behind your head you do not strain your neck.)

Leg Raises – Lay flat on the floor with your knees and legs locked. Raise your legs straight into

the air until you create a 90 degree angle with your legs and upper body. Keep your upper body

on the floor at all times. Control your legs back down to parallel and repeat the exercise.

Twist Crunches – Lay on the floor with your feet off the floor and legs bent at a 90 degree

angle. Put your arms behind your head. Twist and touch the opposite elbow to the opposite leg.

For example twist and touch your right elbow to your left leg and touch your left elbow to your

right leg. This would be considered one full rep. (Note: Be sure that if your hands are placed

behind your head you do not strain your neck.)

Jack Knife – Lay with your body in a straight line. Your arms will be over head and flat on the

floor with your knees and legs locked straight. Raise both your arms and legs up keeping them

both straight and touch. Return your legs and arms back to the starting position and repeat. This

exercise may also be known as a V-Up. (Note: Be sure that you are touching at the top and are

getting both your legs and arms off the ground to meet in the air. It should look as if your body

creates a “V” shape while doing this exercise.

Straddle Sit-Up – Start with your feet flat on the floor with a bend in your knees. Start lying flat

on the floor with your arms straight out. Reach up and touch the front of your knees. After doing

so return to the starting position, and repeat.

Hold Crunch – With your feet on the floor and in a sit up position place your hands on your

knees. Reach up and hold your crunch at the top. Your hands should move up further on your

knees, but do not use them to hold yourself up. Hold the crunch at the top for at least a 3 count.

Return to your starting position and repeat. This would be considered one repetition.

LOWERING FAT INTAKE WHEN DINING OUT

Breakfasts Drink Skim Milk Avoid breakfast meats (sausage, bacon, ham)

Better choices are pancakes go easy on syrup & ditch the butter

Hot or Cold cereals are excellent

Wheat toast with jam or jelly by itself

Fruit Plate with toast

Lunch & Dinner Choose grilled or baked chicken or fish. (AVOID mayonnaise on sandwiches)

Baked potato instead of fries (No sour cream/Use salsa instead)

Avoid creamed soups As always add fruit or vegetables over other side dishes

Italian Food Avoid these places if you can Pasta can be a descent choice if:

Stay away from meatless red sauce, red clam sauce, and white sauce

Avoid entrees with cheese on or in them So you have the munchies for pizza? Avoid at all cost but if you must order:

Thin Crust, extra sauce, light on cheese. Toppings: Canadian bacon &

veggies (except olives), pineapple

Mexican Food Chicken fajitas can be a good choice; use salsa instead of guacamole or sour cream

Stay away from cream sauces and cheese Do not order deep fried entrees

Salad Bars Use nonfat or low calorie dressing Try cottage cheese over salad dressings

Avoid fatty lunch meats and cheeses

Eat This NOT That for Chain Restaurants

The guidelines recommended are based on lower calories and fat than

anything else. The recommendations will allow you to eat something that

tastes good while avoiding other foods that are twice as high in calories and

fat. The guidelines recommended are based on lower calories and lower fat

than anything else.

Applebee’s:

Italian Chicken Portobello Sandwich: 360 calories (Remember avoid the

french fries)

Garlic Herb Chicken: 370 calories House Sirloin: 310 calories (Remember avoid the french fries)

Avoid at Applebee’s: Chicken Fajita Rollup: 1050 calories, Fiesta Lime

Chicken: 1,210 calories, Chicken broccoli Pasta Alfredo Bowl: 1,330 calories

Arby’s: Arby‟s Melt: 298 calories (Cut more calories by dropping the cheese) Roast Chicken Fillet Sandwich: 383 calories

Chopped Turkey Club Salad: 410 calories

Avoid at Arby’s: Market Fresh Roast Turkey & Swiss sandwich: 710

calories, Roast Ham & Swiss sandwich 691 calories, Chopped Farmhouse

Crispy Chicken Salad 620 calories, Curly Fries 360 calories

Burger King: BK Broiler Chicken Sandwich w/out mayo: 267 calories Salad Chunky Chicken: 145 calories

Frozen Yogurt: 120-130 calories Whopper Jr. without mayo or cheese 290 calories

Avoid at Burger King: Pretty much everything on the menu. Note: Whopper

with cheese 770 calories, French fries 340 calories (Small), Sausage, Egg &

cheese biscuit: 560 calories

Hardee’s: Hot Ham & Cheese: 300 calories, 12 g fat

Charbroiled BBQ Chicken Sandwich: 380 calories, 7 g fat

Avoid at Hardee’s: Everything

Chick-fil-A: One of the healthiest fast foods you can find. Wish we had some up

here. Chick-fil-A Chargrilled Chicken sandwich: 270 calories, 3 g fat

Chick-fil-A Chargrilled Chicken Club Sandwich: 360 calories, 13 g fat Chick-fil- Chargrilled Chicken Salad: 180 calories without dressing

Avoid Chick-fil-A: Chicken Caesar Cool Wrap 480 calories, Chick-n-strips Salad

600 calories, Carrot & raisin salad 270 calories, Chicken, egg & cheese salad 500

calories

Chili’s Fajita Pita Chicken: 460 calories, 13 g fat

Guiltless Carne Asada Steak: 370 calories, 10 g fat

Grilled Salmon w/garlic & herbs 380 calories, but has 25 g fat

Avoid Chili’s: Chicken Ranch Sandwich 1,170 calories 71 g fat!, Grilled Shrimp

Alfredo 1,320 calories, Guiltless Black Beat Burger 610 calories 11 g fat,

Chocolate Chip Paradise Pie 1,140 calories 66 g fat!

Dairy Queen Not a good place to stop

Grilled Chicken Sandwich: 310 calories, 10 g fat (Remember no fries)

Avoid Dairy Queen: Chicken Strip Basket w/Gravy 1,360 calories, 63 g fat,

Grilled Flame Thrower Chicken Sandwich 630 calories 36 g fat

KFC Grilled Chicken Breast & Drumstick & Mash Potatoes & Gravy: 380 calories 12.5 g fat! Lots of sodium

Honey BBQ Sandwich: 310 calories, 4 g fat

Extra Crispy Chicken Breast: 490 calories 31g fat, Popcorn Chicken 400 calories

26 g fat, Crispy Twister w/Crispy Strip 580 calories 30 g fat

McDonald’s Grilled Chicken Sandwich w/out Mayo: 340 calories 7 g fat

Regular Hamburger: 280 calories 10 g fat

Avoid McDonalds: Chicken Selects Premium Breast Strips: 860 calories 22g fat,

Premium Crispy Chicken Classic Sandwich 530 calories 20 g fat, Southern Style

Crispy Chicken Sandwich 400 calories 17g fat

Subway: Be creative but always avoid: Mayo‟s, sauces and hot sandwiches. Be aware that the low calories sandwiches Subway recommends are 6” and do not

include cheese or mayo.

Turkey breast & black Forest Ham Sandwich on 6” bread: 305 calories 4.5 g fat

(Wheat bread, lettuce, tomatoes, onions, green peppers, pickles, olives & mustard)

Taco Bell: Remember Taco Bell only uses 35% ground beef & the rest is filler.

Yuck!

Fresco Ranchero Chicken Soft Tacos: 340 calories 8 g fat

Fresco Fiesta Chicken Burrito: 340 calories 8 g fat

Steak Taquitos 310 calories 11g fat

Pintos „n Cheese: 160 calories 6g fat

Avoid Taco Bell: Grilled Stuffed Burrito 640 calories 23g fat (chicken), Fiesta

Taco Salad 820 calories 43g fat, Steak Quesadilla 520 calories 28g fat, Cheesy

Fiesta Pasta 270 calories 16g fat

Wendy’s Grilled Chicken Sandwich: 300 calories 7g fat

Chili, large: 310 calories 10 g fat

Chili, small: 210 calories 7g fat Mandarin Chicken salad w/crispy noodles & oriental sesame dressing: 410 calories

14.5g fat

Avoid Wendy’s: Chicken BLT Salad 790 calories, 53g fat, Double Burger

w/everything: 700 calories 40g fat, Chicken Club Sandwich: 550 calories 26g fat,

Frosties: 550 calories 21g fat, Fries

“Your talent determines what you can do. Your motivation

determines how much you are willing to do. Your attitude

determines how well you do it.”

― Lou Holtz