Citadel Football S&C. NSCA 2014 - Boucher Handouts

CITADEL STRENGTH & CONDITIONING

INTERNSHIP CURRICULUM MANUAL


INTERNSHIP ASSIGNMENT INFORMATION

Reading Assignment Instructions

x Have 3-6 bullet points highlighting the key points that you feel directly apply to the Collegiate S&C setting, and think of real-world examples of how you can apply what you learned to your own training or the training of athletes.

Intership Curriculum x Internship Advice x Being Part of a Team x Social Media x Resume Building x Joint by Joint Approach/Warm Up x Tier System & Citadel S&C philosophy x Learning the Squat & Bench x Learning the Olympic Lifts x SAQ x Advanced Programming

Video Assignment Instructions

x Have 3-6 bullet points selected, and have time stamps available so we can easily access the most important parts easily

x Be ready to discuss how what you learned could be applied to our training system, or a previous experience

1. Attention to detail; Is thorough with assigned tasks2. Accuracy; assignments are done in line with instructions3. Appearance; maintains a professional representation of our organization4. Punctuality; being on time is of high importance5. Prioritization; manages time efficiently

5 =

1. Displays knowledge of anatomical deficiencies & corrective measures2. Achieves high ROI with exercise selection3. Achieves high ROI with dosage prescription (volume)4. Proficient Programmer; sequences, rotates & progressess appropriately5. Accomodates for newly acquired injuries and physical obstacles

5 =

1. Instruction; Can articulate necessary information to athletes2. Public Speaking; able to effectively address groups3. Influence; can inspire belief/vision in the full spectrum of college athletes4. Perspective; understands the importance of balancing Art & Science5. Command Presence; body language & tone elicits productivity/action

5 =

1. Growth; achieves a consistent level of professional development2. Retention; analyzes and acquires improved skills/abilities3. Develops inter-departmental relationships (sports med/coaches, other)4. Professional network is cultivated5. Is able to utilize today's technology to accelerate quality

5 =

1. Has a positive, productive attitude & elevates co-workers/peers2. Initiative; is a self starter & looks for ways to help the program3. Creativity; offers constructive & intuitive ideas for improvement4. Consistent communicator; unafraid of conflict & is outcome oriented5. Sees the value in & is open to constructive criticism

5 =

Exceptional Strong Average Weak Unacceptable

Section I - Professionalism

Divide by

Divide by

Comments & Concerns

Divide by 0.00

5 4

0.00

0

0

0Total:

Total: 0

Total: 0 Divide by

Comments & Concerns

0.00

0.00

0.00

Comments & Concerns

Comments & Concerns

Divide by

CITADEL STRENGTH & CONDITIONINGEmployee Performance Review

3 2 1

Comments & Concerns

Section II - Strength & Conditioning Knowledge

Section III - Coaching Skill

Section IV - Productivity

Section V - Teamwork

Total:

Total:

I. ProfessionalismII. Coaching SkillIII. Job KnowledgeIV. ProductivityV. Teamwork

Average Weak Unacceptable

CITADEL STRENGTH & CONDITIONINGEmployee Performance Review

5 4 3 2 1

The data presented above is meant to provide you with a targeted evaluation of your work performance during this review period. Each area discussed and observed above is critical to your advancement in this field.

Use the information in this review to pin-point your strengths & weaknesses, and prioritize your efforts as you move forward.

Supervisor's Comments:

out of a possible

25

0

See previous sheet for specifics0.000.000.00

Totals: Overall Grade: 0.00

Overall Performance Grading Comments & Concerns0.000.00

Exceptional Strong

Employee's Signature: Date:

Date:Supervisor's Signature:

Plans for Improvement:(For Employee)

Verification of ReviewBy signing this form below, I acknowledge that I have participated in the review process with my supervisor, and have received a copy.

Albany, GA - USADoerun, GAColquitt County HSOscar

ONE THING YOU'VE LEARNED FROM TRAINING: BEST ADVICE YOU'VE EVER RECEIVED:

Hobbies outside the Dawg Pound: FAVORATE QUOTE

PHYSICAL GOALS FOR THIS SEASON: MOST MEMORABLE FOOTBALL MOMENT:

MOST INSPIRATIONAL PERSON TEAMMATE THAT PUSHES YOU THE HARDEST:

BENCH: 355*POWER CLEAN: 315*

*Position group record

Football

Technique is KEY

ELITE PERFORMER PROFILE

MAJOR:

GETTING TO KNOW DONDRAY

My boy Vinny Miller

Playing video games & listening to music

Speed! I need to get faster

My Dad

"Hard work beats talent when talent doesn't work hard"

Push through it now because it will be easier next time

Forcing a fumble against rival HS in regioanl championship game and returning it 40yrds for a touchdown

SPORT:

Criminal Justice

CITADELSTRENGTH & CONDITIONING

ATHLETE OF THE MONTH

ELITE PERFORMERApril 2013

BORN IN:

Dondray Copeland@39drizzydray

6'2"215WEIGHT:

HIGH SCHOOL:

HEIGHT:

HOMETOWN:

19AGE:COMPANY:

PERSONAL RECORDSFAVORITE EXERCISE:YEARS IN PROGRAM:

Position: 1Free Safety

Power Clean

McKeesport, PA

HOBBIES OUTSIDE OF FOOTBALL: DESCRIBE YOUR PRE-GAME PROCESS:

DESCRIBE YOUR COMPETITVE SPIRIT: ONE THING YOU'VE LEARNED FROM TRAINING:

TALK ABOUT A LEADER WHO HAS INFLUENCED YOU: TALK ABOUT YOUR MOTIVATION:

FAVORITE THING ABOUT THE DAWG POUND: TEAMMATE THAT PUSHES YOU THE HARDEST:

I'm a GOON!!! I hate losing and am willing to do whatever it takes to help us win.

The harder you train when it hurts, the stronger you will get and the longer you will last.

*Position Group Record

My dad. Everything he has taught me in life has made me into the man I am and who I strive to be.

I want to improvealways. I feel like there's many things I need to work on to become the best player I can be.

B-BackFootball

LEADER OF THE PACK PROFILESPORT:

BEST LIFT:POSITION:

525 lb. Back Squat*

CITADEL

ATHLETE OF THE MONTHSTRENGTH & CONDITIONING

September 2013

LEADER OF THE PACK

Pennsylvania - USA

Charlie

BORN IN:

Darien Robinson@Raul_DaDon

McKeesportHIGH SCHOOL:COMPANY:

"Darien is a text book example of what is possible though trust in training & persistance. He's gained 20 lbs of lean muscle, got faster, and stayed healthy through 4 years of playing a brutal position & sport. Perhaps more impressive

than his physical highlights, is his level of influence. He has emerged as our emotional leader & brings a level of toughness and determination to our team

that is invaluable." - Coach D

Words from the Strength Coach:

Ben DupreeBIG SQUAT DAYS!!! I want to beat my current Program Record.

HOMETOWN:

WEIGHT:HEIGHT:

AGE:

225 lbs.5'11"21

MAJOR:

GETTING TO KNOW "D-ROB"

Psychology

Spades, NCAA FB, Call of Duty, SLEEP!!! Its a build up. Early, I relax. As we get into warm ups, I like to isolate myself & rehearse mentally. At kickoff: its ON!

* * * * * *

* * * * * *

* * * * * *

* * * * * * Beattentive&engagedinmeetings;letthematerialsinkinandserveyoutomorrow.

Sunday

review

EataBIGBreakfastbeforereporting.

Evaluateandlearnfromyesterday'sperformance.

FocusshiftstoTHISWEEK'Sopponent.

Aimforaminimumof8HOURSSLEEPtonight;enterTuesdayRESTED.

Tuesday

respond

KeepfocusedonYOURJOBtoday.

Zeroinon23techniquesyouwillimproveatpracticetoday.

PracticeHARDtomaintainyourfitness&edge.RemembertorisetothesameEMOTIONALstateyouneedtobeattoplayyourbestonSaturday.

Monday

recover

Startyourdayw/3GRATITUDES.

NarrowyourfocustotheFUNDAMENTALS!

BePROACTIVEw/treatments.

FoamRoll/Stretchbefore&afterpractice.

ChocolateMilkpostworkout&hugefeedingatSteakNight!

Getanylastquestionsansweredandrefineyourskills.

Handleacademics;don'tletschoolsapyourenergylater.

LightactivityaidesinRECOVERY.

SaturdayFriday

rehearse

Getoffyourfeetwhenyoucan.

Limitdistractions:VISUALIZEyourjobandtheteam'smission.

Interactw/yourteammatesandcontinuetobond.

Thursday

refine

Hydrate&fuelyourbodyw/goodchoices.BeefficientatLifttomaintainyourstrength&keepresistinginjuries.

HYDRATIONisinfulleffectbynow.

Wednesday

retain

ABSORBtheinfo,vids&gameplan.

AWARDS

Winning Team Will add to LOTY:

January Goal: Acclim.

Run: Fund/Ext

Lift: Fitness

Pract: N/A

February Goal: Build

Run: N/A

Lift: Strength

Pract: Full

March Goal: Maint.

Run: N/A

Lift: Strength

Pract: Full + SB

April Goal: Test Prep

Run: Intensive

Lift: Strength

Pract: N/A

May (SADT)Goal: Regen

Run: Fund/Ext

Lift: Fitness

Pract: N/A

CITADEL FOOTBALL SPRING 2013

Load Type

Reps x3 x5 x3 x5 x3 x3 x4 x3 x4 x3 x3 x3 x3 x3 x3 x3 x3 x3 x3 x2 x3 x3 x1 x3 x3 x1 x3 x3 x1 x3 x2 x1 x1

Absolute % 50.0 55.0 55.0 60.0 60.0 65.0 60.0 70.0 65.0 75.0 65.0 55.0 70.0 60.0 75.0 57.5 80.0 62.5 70.0 80.0 70.0 60.0 80.0 72.5 62.5 85.0 77.5 67.5 90.0 80.0 70.0 75.0 100.0

Sets 3 3 3 3 4 5 4 5 4 5 4 4 4 4 4 4 4 4 5 5 4 4 5 4 4 5 4 4 5 4 4 5 8

Tempo

Volume 9 15 9 15 12 15 16 15 16 15 12 12 12 12 12 12 12 12 15 10 12 12 5 12 12 5 12 12 5 12 8 5 8

Prilepin low low low low low low low low opt opt low low low low low low low low low low low low

Notes

Stab

le

Stab

le

Asc

end

Stab

le

Stab

le

Asc

end

Stab

le

Stab

le

Asc

end

Stab

le

Stab

le

Asc

end

Load Type

Relative % 80.0 70.0 85.0 75.0 87.5 90.0 92.5 80.0 85.0 85.0 87.5 75.0 80.0 85.0 72.5 75.0 87.5 77.5 80.0 90.0 82.5 75.0 92.5 87.5 80.0 100.0

Reps x5 x5 x5 x5 x5 x8 x5 x8 x3 x8 x5 x3 x5 x2 x4 x3 x3 x2 x5 x2 x3 x3 x4 x3 x3 x4 x2 x3 x4 x1 x3 x4 x1

Absolute % 70.0 60.0 75.0 65.0 70.0 72.5 75.0 70.0 50.0 75.0 50.0 77.5 55.0 80.0 55.0 65.0 80.0 77.5 70.0 67.5 80.0 72.5 72.5 85.0 75.0 67.5 92.5 80.0 72.5 100.0

Sets 5 5 5 5 4 4 4 4 4 4 4 6 4 6 4 6 4 6 4 5 5 5 4 5 5 4 5 5 4 5 5 4 8

Tempo Iso Ecc Ecc Iso Iso

Volume 25 25 25 25 20 32 20 32 12 32 20 18 20 12 16 18 12 12 20 10 15 15 16 15 15 16 10 15 16 5 15 16 8

Prilepin

Notes

Asc

end

Asc

end

Stab

le

Asc

end

Asc

end

Stab

le

Asc

end

Asc

end

Stab

le

Asc

end

Asc

end

Stab

le

Load Type

Relative % 80.0 85.0 85.0 90.0 82.5 90.0 85.0 92.5 87.5 92.5 82.5 85.0 87.5 100.0 82.5 100.0 87.5 100.0 85.0 85.0 100.0 75.0 100.0 85.0 80.0 100.0 100.0 85.0 100.0 85.0 75.0 Test

Reps x5 x10 x5 x8 x5 x10 x5 x10 x5 x8 x8 x5 x8 x5 x6 x5 x6 x3 x5 x2 x5 x5 x3 x3 x5 x3 x3 x5 x3 x2 x3 x3-5

Absolute % 70.0 60.0 75.0 65.0 72.5 67.5 75.0 70.0 77.5 75.0 65.0 75.0 70.0 80.0 70.0 85.0 75.0 90.0 75.0 80.0 80.0 65.0 82.5 70.0 87.5 75.0 80.0 70.0 92.5

Sets 5 5 5 5 6 4 6 4 6 4 4 5 4 5 4 5 4 5 5 5 5 4 5 5 4 5 5 4 5 5 4 8

Tempo

Volume 25 50 25 40 30 40 30 40 30 32 32 25 32 25 24 25 24 15 25 10 25+ 20 15 15 20+ 15 15+ 20+ 15 10 12 8

Prilepin

Notes

Asc

end

Stab

le

Asc

end

Asc

end

Stab

/Des

Asc

end

Asc

end

Stab

/Des

Asc

end

Asc

end

Stab

le

Asc

end

N/ALoad

Find 1 RM

Load Load Perform

Base Base Load Load Load Base Load Base Load Load Load Unload/Test

Day 1: SME Box Squat, Stable Sets

Day 2: DE Box Squat w/ Pause, Stable Sets

Day 1: Reps Bench Press, Stable + Open on Load wks

Day 2: Heavy Bench Press, Ascending to Open Sets

Phase

Base Base Base Load Load Base Load Base

III

Self Self Self Self No Practice

24-Feb

Load

II

10-Mar

Block

Base Load Base Load

Perform

Base LoadBase Load

Monday: Heavy Hang Clean

Thursday: Speed Hange Clean w/ Pause Below Knee

*Maintain strength & technique during Sp. Ball, SET LOADS = min. time

17-Mar17-Feb 28-Apr 5-May 12-May24-Mar 31-Mar 7-Apr 14-Apr

Find 1 RM

Load Load Load 1/2 Unload

21-Apr

Testing

Testing

Student Athlete Discretionary Time

Load

19-May

I

Coach's Run Coach's Run Coach's Run

Accumulation

1.) Limit Strength

2.) Technical Proficiency of the Lifts

3.) Tolerance of External Stressors (Coach's Runs)

T & R: "Camp Compete" (Coach's Runs)

Undulated, Introduce Tri-Phasic - 3 Day: M-T-R

4: Primary, Squat Alternative, QB's/Kickers, Lower

Rx

55% - 80%

Bench

Squat

Clean

6-Jan 13-Jan 20-Jan 27-JanSunday 18-Nov

Day 1: Ascending

Day 2: Ascend/Descend

Day 1: Stable Barbell Step Up (Heavy)

Day 2: Descending Free Squat (Reps)

Day 1: Ascend/Descend

Day 2: Ascending

Day 1: Combo Incline & Bench (Reps)

Day 2: Descending (Reps)

3-Feb

Load

CITADEL FOOTBALL 2013 - Spring PeriodizationWinter Off-Season Spring Ball

4: Primary, Squat Alternative, QB's/Kickers, Lower Rx

Conjugated Upper/Lower - 4 Day: M-T-R-F

Priorities

Meso

Period

Opponent

Model/Split

Levels

Running

Spr Brk

Technique is the Priority for the duration of the Winter

Anatomical Adaptation

I

Accumulation

10-Feb

SADT

I

Above 80%

3-Mar

Load Off

Load LoadBase

Volume Accumulation: Oxidative Emph.

1: Regen

Ext. Tempo

1.) Regen

2.) Tech.

3.) Fitness

Tier - 3 Day Conjugate Tier System 2 Day - 2 Day: M-R (Practice T-F-S)

4: Primary, Squat Alternative, QB's/Kickers, Lower Rx

M: pm Alactic Power, T: am Speed Camp, R: am Speed Camp all running done at practice

1.) Technical Proficiency of the Lifts

2.) Limit Strength

3.) Sprint Mechs. & Fitness Level (Practice)

1.) Technical Profciency of the Lifts

2.) Conditioning of high demand regions

3. Limit Strength

Accumulation

Spring Off-Season

HR/Intensity: HR/Intensity: HR/Intensity: HR/Intensity: HR/Intensity:

Goals: Goals: Goals: Goals: Goals:

Guidelines: Guidelines: Guidelines: Guidelines: Guidelines:

Week1 Week2 Week3 Week1 Week2 Week3 Week1 Week2 Week3

2x20min 2x25min 2x30min 2x10 2x11 2x12 3040min 4050min 5060min


3x8min 3x9min 3x10min x6/~:30 x8/~:30 x10/~:30 :15/:45 :15/:45 :15/:45

13x510m 13x510m 13x510m 2x4 2x5 2x6


x6/~:20 x8/~:20 x10/~:20 :10/

1. Face Down Cuban Press w/ pause x6 1. Wall Ankle Mob x8e 1. Face Down W Raise 5# x10 1. Wall Ankle Mob x8e

2. Hip Bridge w/ Feet Tight x8 2. Plate Counter Balance Squat 10# x8 2. Partner Manual Neck on Bench (Front/Back/Left/Right) x8e 2. Plate Goblet Squat 25# x8

T1 T1 T1 T1

Reps 52.5% 130 x10 57.5% 140 x10 60.0% 145 x10 Speed x3 x3 x3 Speed x3 x3 x3 Speed x3 x3 x3

240 60.0% 145 x8 65.0% 160 x8 67.5% 165 x8 225 x3 x3 x3 x3 x3 x3 225 x3 x3 x3

80% 67.5% 165 x6 72.5% 175 x6 75.0% 180 ___ 100% 100%

60.0% 135 x3 65.0% 150 x3 70.0% 160 x3 x4 x4 x3 65.0% 150 x3 70.0% 160 x3 75.0% 170 x3

T2 60.0% 135 x3 65.0% 150 x3 70.0% 160 x3 x4 x4 x3 65.0% 150 x3 70.0% 160 x3 75.0% 170 x3

Reps 57.5% 175 x8 60.0% 180 x8 62.5% 190 x8 60.0% 135 x3 65.0% 150 x3 70.0% 160 x3 x4 x4 x3 65.0% 150 x3 70.0% 160 x3 75.0% 170 x3

300 65.0% 195 x6 67.5% 205 x6 70.0% 210 x6 60.0% 135 x3 65.0% 150 x3 70.0% 160 x3 x4 x4 x3 65.0% 150 x3 70.0% 160 x3 75.0% 170 x3

100% 72.5% 220 x4 75.0% 225 x4 77.5% 235 ___ 65.0% 150 x3 70.0% 160 x3 75.0% 170 x3

T3 T2 T2 T2

Reps Heavy x3e x3e x3e Reps 45.0% 135 x5 50.0% 150 x5 55.0% 165 x5 Reps 50.0% 185 x5 52.5% 195 x5 55.0% 205 x5

x3e x3e x3e 300 55.0% 165 x5 60.0% 180 x5 65.0% 195 x5 365 60.0% 220 x5 62.5% 230 x5 65.0% 240 x5

100% 100%

x5e x5e x4e 65.0% 195 x10 70.0% 210 x10 75.0% 225 x8 70.0% 260 x8 72.5% 265 x8 75.0% 275 x8

x5e x5e x4e 57.5% 175 x10 62.5% 190 x10 67.5% 205 x8 62.5% 230 x8 65.0% 240 x8 67.5% 250 x8

x5e x5e x3e 52.5% 160 x10 57.5% 175 x8 62.5% 190 x8 57.5% 210 x8 60.0% 220 x8 62.5% 230 x8

x3e 47.5% 145 x10 52.5% 160 x8 57.5% 175 x8 52.5% 195 x8 55.0% 205 x8 57.5% 210 x8

1. Barbell SL Good Morning x5e

2. Overhand Grip Pull Ups or Pull Downs x6-8 w/ pause

3. Eccentric Partner Glute Ham x6

4. Biceps Option

1. 1 arm DB Bent Over Supported Row 4x6e

2. Grip Option

3. Bent Over Band Pull Apart x12

4. Triceps Option

barbell

3x10 w/ Partner

4 Sets 4 Sets

4 Sets 3 SetsLead-in BB Step Up

3 Sets

Platform Prep x2:

x4

95#

barbellx5

5 Sets4 Sets 4 Sets 4 Sets

x6

3 Sets

Beat It

95# 95#

barbell barbell

barbell barbell

Pair w/

DB Shrugs 3x10

______

______

______

3x5 w/ pause

3 Sets

______

Pair w/ Early Sets

Inv. Row Triples

______

barbell

Strength Circuit: x3 Rounds Strength Circuit: x3 Rounds

4 Sets

Pair w/

Seated Manual Twist Neck

4x6e


SE

AS

ON

Underhand Grip

3x6e leg, 5 lb. Plate 3x6 w/ pause

Bare Foot 4 Station Warm Up

Plank

Bench Press Back Squat

Beat It

Warm Up done on Field

1Bare Foot 4 Station Warm Up

Tuesday

1 rep = x3 + Pause

SP

OR

T

Lower: Pull & Single Leg

Platform Prep x2:

4 Sets

FOOTBALL

PO

S. G

r

MB/Fitball Groin Squeeze

AT

HLE

TE

ATHLETE

PR

OG

RA

M

Primary WINTER 2

8-FebThursday

Renegade Warm Up

25-Jan

barbell

barbell barbell barbell

barbell

Low Incline Bench 3 Sets

Arms OH Hollow Crunch

Knee Hang Clean

MB/Fitball Groin Squeeze

Bench Press

Monday 21-Jan 28-Jan 4-Feb 22-Jan

Pair w/ Early Sets

Upper: Press #1

Pair w/

Elbow Touches

1-Feb31-Jan 7-Feb FridayLower: Pull & Squat

24-Jan

______

4 Sets4 Sets

barbell

4 Sets

Upper: Push & Press #2

BTN Push Press

Intro

*Stay Moderate! barbell

*Pause Below Knee

Pair w/ Early Sets

4 Sets

95# 95#

barbell

Pair w/ Early Sets

barbell

5 Sets 5 Sets

95#

PlankSeated Neck Flexion

3x :45

Strength Circuit: x3 Rounds

1. Feet Elevated Bench Dips x15 OR Band 10/20s

2. Lateral DB Shoulder Raise x10

3. Grip Option

4. SA Push Up & Stabilize x5e

*Add weight each set

Pair w/ Early Sets

Platform Prep x2:

3x :45

4 Sets 4 Sets

______

______

Platform Prep x2:

29-Jan 5-Feb

______

Strength Circuit: x3 Rounds

1. Lunge & Touch Complex (Cross Behind/Lateral/Trans) x3e

2. Neutral Pull Ups or Pull Downs x6-8 w/ pause

3. GHR or Assisted GHR Raise x6-8

4. Biceps Option

Beat It Beat It

Pair w/ Early Sets

______

barbell

______

______

______ ______

*Pause Below Knee

High Pull / Clean

3 Sets Knee Pause Combo

barbell

______

______

______ ______

______

______

______

3 Sets 3 Sets

______

Intro

4 Sets 4 Sets

FB13 - Dev Winter II. 01 Primary Master

Rabbit Shuttle Drill

Agiles & Cans O-Course

1 on 1 Release Drill

Stack & React Drill Tennis Ball V Drill

Reactive Pursuit Drill

CoW

JPG JH

JK

GD

BB

AL

EC SR

ChW BM

DD BA

Dix TJ

CP JT

BB: BB: BB:

1.) 1.) 1.)

2.) 2.) 2.)

3.) 3.) 3.)

4.) 4.) 4.)

Core: Core: Core:

Tier 1 Tier 1 Tier 1

Med. 37.5% 95 x2 42.5% 95 x2 45.0% 95 x2 50.0% 95 x2 Low 40.0% 95 x2 42.5% 95 x2 47.5% 95 x2 52.5% 135 x2 High 60.0% 150 x2 65.0% 165 x2 70.0% 175 x2 55.0% 140 x2

250 47.5% 95 x2 52.5% 135 x2 55.0% 140 x2 60.0% 150 x2 250 50.0% 95 x2 52.5% 135 x2 57.5% 145 x2 62.5% 160 x2 250 70.0% 175 x2 75.0% 190 x2 80.0% 200 x2 65.0% 165 x2

100.0% 100.0% 100.0%

57.5% 145 x3 62.5% 160 x3 65.0% 165 x3 70.0% 175 x3 60.0% 150 x3/1 62.5% 160 x3/1 67.5% 170 x3/1 72.5% 185 x2/1 80.0% 200 x1 85.0% 215 x1 90.0% 225 x1 75.0% 190 x1

65.0% 165 x3 70.0% 175 x3 72.5% 185 x3 77.5% 195 x3 60.0% 150 x3/1 62.5% 160 x3/1 67.5% 170 x3/1 72.5% 185 x2/1 80.0% 200 x1 85.0% 215 x1 90.0% 225 x1 75.0% 190 x1

65.0% 165 x3 70.0% 175 x3 72.5% 185 x3 77.5% 195 x3 x3/1 x3/1 x3/1 x2/1 80.0% 200 x1 85.0% 215 x1 90.0% 225 x1 75.0% 190 x1

65.0% 165 x3 70.0% 175 x3 72.5% 185 x3 77.5% 195 x3 x3/1 x3/1 x3/1 x2/1 80.0% 200 x1 85.0% 215 x1 90.0% 225 x1 75.0% 190 x1

80.0% 200 x1 85.0% 215 x1 90.0% 225 x1 75.0% 190 x1


High 40.0% 180 x3 42.5% 195 x3 47.5% 215 x3 55.0% 250 x3 Med. Med. 50.0% 225 x3 55.0% 250 x3 50.0% 225 x3 55.0% 250 x3

450 50.0% 225 x3 52.5% 240 x3 57.5% 260 x3 65.0% 295 x3 315 450 60.0% 270 x3 65.0% 295 x3 60.0% 270 x3 65.0% 295 x3

100.0% 70.0% 100.0%

57.5% 260 x3 60.0% 270 x3 65.0% 295 x2 72.5% 330 x2 55.0% 175 x3 57.5% 185 x3 60.0% 190 x3 65.0% 205 x3 67.5% 305 x4 72.5% 330 x4 67.5% 305 x4 72.5% 330 x4

62.5% 285 x3 65.0% 295 x3 70.0% 315 x2 77.5% 350 x2 62.5% 200 x3 65.0% 205 x3 67.5% 215 x3 72.5% 230 x3 67.5% 305 x4 72.5% 330 x4 67.5% 305 x4 72.5% 330 x4

67.5% 305 x3 70.0% 315 x3 75.0% 340 x2 82.5% 375 x1 70.0% 225 x3 72.5% 230 x3 75.0% 240 x3 80.0% 255 x3 x4 x4 x4 x4

72.5% 330 x3 75.0% 340 x3 80.0% 360 x2 87.5% 395 x1 70.0% 225 x3 72.5% 230 x3 75.0% 240 x3 80.0% 255 x3 x4 x4 x4 x4

77.5% 350 x3 80.0% 360 x3 85.0% 385 x2 92.5% 420 x1 70.0% 225 x3 72.5% 230 x3 75.0% 240 x3 80.0% 255 x3


High 40.0% 135 x3 42.5% 145 x3 47.5% 160 x3 47.5% 160 x3 Low 47.5% 150 x3 52.5% 170 x3 57.5% 185 x3 52.5% 170 x3 High 46.5% 150 x3 36.5% 115 x3 21.5% 70 x3 51.5% 165 x3

335 315 57.5% 185 x3 62.5% 200 x3 67.5% 215 x3 62.5% 200 x3 315

105.0% 100.0% 100.0%

50.0% 170 x5 52.5% 180 x5 57.5% 195 x3 57.5% 195 x2 65.0% 205 x5 70.0% 225 x5 75.0% 240 x5 70.0% 225 x3 56.5% 180 x5 46.5% 150 x5 31.5% 100 x5 61.5% 195 x4

57.5% 195 x5 60.0% 205 x4 65.0% 220 x3 65.0% 220 x2 65.0% 205 x5 70.0% 225 x5 75.0% 240 x5 70.0% 225 x3 64.0% 205 x5 54.0% 175 x5 39.0% 125 x4 69.0% 220 x3

65.0% 220 x5 67.5% 230 x3 72.5% 245 x3 72.5% 245 x2 65.0% 205 x5 70.0% 225 x5 75.0% 240 x5 70.0% 225 x3 71.5% 230 x4 61.5% 195 x4 46.5% 150 x3 76.5% 245 x2

72.5% 245 x4 75.0% 255 x3 80.0% 270 x3 80.0% 270 x2 65.0% 205 x5 62.5% 200 ___ 67.5% 215 ___ 70.0% 225 x3 79.0% 250 x3 69.0% 220 x3 54.0% 175 x3 84.0% 265 x2

80.0% 270 ___ 82.5% 280 x3 87.5% 295 ___ 80.0% 270 x2 87.5% 280 x3 77.5% 245 ___ 62.5% 200 ___ 92.5% 295 ___

2x15 5 lbs. 2x10p 2x8e

5 Sets 4 Sets

Pair w/ Pair w/ Pair w/

Band Pull Apart Face Down W Raise 3 way Band Pull Apart

4 Sets 4 Sets 4 Sets 5 Sets 5 Sets4 Sets 5 Sets 5 Sets 5 Sets 4 Sets

Double Test Day!!!Unload Bench Press Straight Wt. Single 3 Board Press x4-6 RM Soft x3 RM x3-5 RM Unload Bench Press

______

______ ______ ______ ______

______ ______ ______

Front Leg Swings Chain Dbl Leg Hip Bridge Cross Body Leg Swings

2x10e 2x8 2x10e

4 Sets 4 Sets 4 Sets


5 Sets 5 Sets 5 Sets 5 Sets *Iso: Pause for 05 sec 4 Sets5 Sets 5 Sets 5 Sets 5 Sets

*Spotter Helps UP

*Ecc: Down for 05 sec

Eccentric Isometric Isometric

No Warm Up No Warm Up No Warm Up No Warm Up*On Coach's Cadence

Back Squat EccentricBack Squat Front Squat

______ ______ ______ ______

1. Lunge Ankle Stretch 2x10 PVC Kneeling Ankle Rock 1. Lunge Ankle Stretch 2x10

2. Band Bottom Sq. 2x :15 2x8e ______ ______ ______ ______ 2. Band Bottom Sq. 2x :15



4 Sets 4 Sets 4 Sets 4 Sets 5 Sets4 Sets 4 Sets 4 Sets 4 Sets

*GET SET before Squatting

Floor Clean

Total Body #3

*Pause on FIRST REP only *End each set w/ x1 Front Sq.

Pause Floor Clean Flr. Clean + Front Sq.

4-Apr 11-Apr 18-Apr

Total Body #1 Total Body #2

26-Mar 2-Apr 9-Apr 16-Apr Thursday 28-MarMonday 25-Mar 1-Apr 8-Apr 15-Apr Tuesday

Lateral Straight Leg Raise x10e Power: 1rm Floor Clean Face Up Straight Leg Raise x10e Lateral Straight Leg Raise x10e

Team Q Ped Drilling Team L-Sit Progression Wheel Barrow Drilling

Face Down W Raise x15 Upper: 3-5rm Bench Press Bulldog Rib Rolls x6e Face Down W Raise x15

Upright Row, OH Press, Good Morning, Rev Lunge x6e High Pull, Muscle Snatch, SnGrip RDL, Fr Sq Rev Lunge x6e Upright Row, Push Press, Bad Form Sq, Split Sq x6e

Post Up & Reach x5e Preparing for: Double Leg Hip Lift x8 Post Up & Reach x5e

Divebombers x5e Lower: 1rm Back Squat Erratic Push Ups x12 Negative Push Ups x6

CITADEL STRENGTH & CONDITIONINGSP

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Primary

SEA

SON Spring 2

Summer

01 Primary Master

BB: BB: BB:

1.) 1.) 1.)

2.) 2.) 2.)

3.) 3.) 3.)

4.) 4.) 4.)

Core: Core: Core:



250 47.5% 95 x2 52.5% 135 x2 55.0% 140 x2 60.0% 150 x2 250 50.0% 95 x2 52.5% 135 x2 57.5% 145 x2 62.5% 160 x2 250 70.0% 175 x2 75.0% 190 x2 80.0% 200 x2 65.0% 165 x2

100.0% 100.0% 100.0%

57.5% 145 x3 62.5% 160 x3 65.0% 165 x3 70.0% 175 x3 60.0% 150 x3/1 62.5% 160 x3/1 67.5% 170 x3/1 72.5% 185 x2/1 80.0% 200 x1 85.0% 215 x1 90.0% 225 x1 75.0% 190 x1

65.0% 165 x3 70.0% 175 x3 72.5% 185 x3 77.5% 195 x3 60.0% 150 x3/1 62.5% 160 x3/1 67.5% 170 x3/1 72.5% 185 x2/1 80.0% 200 x1 85.0% 215 x1 90.0% 225 x1 75.0% 190 x1

65.0% 165 x3 70.0% 175 x3 72.5% 185 x3 77.5% 195 x3 x3/1 x3/1 x3/1 x2/1 80.0% 200 x1 85.0% 215 x1 90.0% 225 x1 75.0% 190 x1

65.0% 165 x3 70.0% 175 x3 72.5% 185 x3 77.5% 195 x3 x3/1 x3/1 x3/1 x2/1 80.0% 200 x1 85.0% 215 x1 90.0% 225 x1 75.0% 190 x1

80.0% 200 x1 85.0% 215 x1 90.0% 225 x1 75.0% 190 x1


High 40.0% 180 x3 42.5% 195 x3 47.5% 215 x3 55.0% 250 x3 Med. Med. 50.0% 160 x3 55.0% 175 x3 57.5% 185 x3 60.0% 190 x3

450 50.0% 225 x3 52.5% 240 x3 57.5% 260 x3 65.0% 295 x3 315 60.0% 190 x3 65.0% 205 x3 67.5% 215 x3 70.0% 225 x3

100.0% 70.0%

57.5% 260 x3 60.0% 270 x3 65.0% 295 x2 72.5% 330 x2 95 x6e 95 x5e 135 x4e 135 x3e 67.5% 215 x6 72.5% 230 x5 75.0% 240 x4 77.5% 245 x3

62.5% 285 x3 65.0% 295 x3 70.0% 315 x2 77.5% 350 x2 x6e x5e x4e x3e 67.5% 215 x6 72.5% 230 x5 75.0% 240 x4 77.5% 245 x3

67.5% 305 x3 70.0% 315 x3 75.0% 340 x2 82.5% 375 x1 x6e x5e x4e x3e x6 x5 x4 x3

72.5% 330 x3 75.0% 340 x3 80.0% 360 x2 87.5% 395 x1 x6e x5e x4e x3e x6 x5 x4 x3

77.5% 350 x3 80.0% 360 x3 85.0% 385 x2 92.5% 420 x1


High 40.0% 135 x3 42.5% 145 x3 47.5% 160 x3 47.5% 160 x3 Low 47.5% 150 x3 52.5% 170 x3 57.5% 185 x3 52.5% 170 x3 High 46.5% 150 x3 36.5% 115 x3 21.5% 70 x3 51.5% 165 x3

335 315 57.5% 185 x3 62.5% 200 x3 67.5% 215 x3 62.5% 200 x3 315

105.0% 100.0% 100.0%

50.0% 170 x5 52.5% 180 x5 57.5% 195 x3 57.5% 195 x2 65.0% 205 x5 70.0% 225 x5 75.0% 240 x5 70.0% 225 x3 56.5% 180 x5 46.5% 150 x5 31.5% 100 x5 61.5% 195 x4

57.5% 195 x5 60.0% 205 x4 65.0% 220 x3 65.0% 220 x2 65.0% 205 x5 70.0% 225 x5 75.0% 240 x5 70.0% 225 x3 64.0% 205 x5 54.0% 175 x5 39.0% 125 x4 69.0% 220 x3

65.0% 220 x5 67.5% 230 x3 72.5% 245 x3 72.5% 245 x2 65.0% 205 x5 70.0% 225 x5 75.0% 240 x5 70.0% 225 x3 71.5% 230 x4 61.5% 195 x4 46.5% 150 x3 76.5% 245 x2

72.5% 245 x4 75.0% 255 x3 80.0% 270 x3 80.0% 270 x2 65.0% 205 x5 62.5% 200 ___ 67.5% 215 ___ 70.0% 225 x3 79.0% 250 x3 69.0% 220 x3 54.0% 175 x3 84.0% 265 x2

80.0% 270 ___ 82.5% 280 x3 87.5% 295 ___ 80.0% 270 x2 87.5% 280 x3 77.5% 245 ___ 62.5% 200 ___ 92.5% 295 ___

Band Pull Apart Face Down W Raise 3 way Band Pull Apart

2x15 5 lbs. 2x10p 2x8e




Single Double Test Day!!!Unload Bench Press Straight Wt.3 Board Press x4-6 RM Soft x3 RM x3-5 RM Unload Bench Press

______ ______ ______ ______

______ ______ ______ ______

______ ______ ______ ______

Cross Body Leg Swings

2x10e 2x8 ______ ______ ______ ______ 2x10e

Front Leg Swings Chain Dbl Leg Hip Bridge ______ ______ ______ ______




*Always Belt Up *Extend Butt & Chin

*Ctrl. Down & Kiss Ground *Load up and Beat ea. Wk.Barbell x5e Barbell x5e Barbell x5e Barbell x5e

*After Set 2, adj. Wt. for Reps

Barbell RDL + StrapsHex Bar Dead Lift Barbell RFESS

______ ______ ______ ______

1. Lunge Ankle Stretch 2x10 PVC Kneeling Ankle Rock 1. Lunge Ankle Stretch 2x10

2. Band Bottom Sq. 2x :15 2x8e ______ ______ ______ ______ 2. Band Bottom Sq. 2x :15




*GET SET before Squatting

Floor Clean

Total Body #3

*Pause on FIRST REP only *End each set w/ x1 Front Sq.

Pause Floor Clean Flr. Clean + Front Sq.

4-Apr 11-Apr 18-Apr


26-Mar 2-Apr 9-Apr 16-Apr Thursday 28-MarMonday 25-Mar 1-Apr 8-Apr 15-Apr Tuesday

Lateral Straight Leg Raise x10e Power: 1rm Floor Clean Face Up Straight Leg Raise x10e Lateral Straight Leg Raise x10e


Face Down W Raise x15 Upper: 3-5rm Bench Press Bulldog Rib Rolls x6e Face Down W Raise x15

Upright Row, OH Press, Good Morning, Rev Lunge x6e High Pull, Muscle Snatch, SnGrip RDL, Fr Sq Rev Lunge x6e Upright Row, Push Press, Bad Form Sq, Split Sq x6e


Divebombers x5e Lower: 1rm Hex Dead Lift Erratic Push Ups x12 Negative Push Ups x6


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Squat Alt.

SEA

SON Spring 2

Summer

02 Squat Alternate Master

No

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s Typicallyusedw/Global/BigMovements,andtestableliftsallvariations.

N

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s Tensiononmuscleatshorterlengthsorpartiallycontractedposition.

N

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e

s

Tensiononmuscleatlongerlengthsorstretchedpositions,Eccentric&Band/Chainoptions. N

o

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s Balance&stabilitythroughmultipleplanesofmovement,levelsandrangesofmotion.

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s 45sets,x15reps@High%FullRest

R

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s 35sets,x1030reps@Medium%ShortMediumRest(reduceBloodexiting)

R

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s 46sets,x510reps@Low%MediumFullRest

R

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s 23sets,x58reps@Low%MediumFullRest

HexBarDeadliftx5 GobletRFESSx5e SumoDeadliftx5 WalkingLungex5e

StableSets:Moderatewt/FastMayuseConcentric,Iso/Dyn,Oscillating,

50lbs.+DBorKBStableSets:Moderatewt/Fast

DB,BB,Keg,SSB+Chains,Mustuseaweightthatchallengeseachset.

PartnerBandHamCurlx25 TRXAlt.HamCurlsx10e BottomPos.RFESSx12e BBHipThrustx20

1inchBand,facedownposition,AnklesDorsiflexed.

Facingup,startw/bothlegsflexedposition,extend1outatatime&repeat.

DB,KBorBodyweight,KeepHeelgroundedanddonotfullyextend

knee.135lb.minimum,Squeezeglutes@top.

2DBSLRDLx6e PauseGobletSquatx8 Ecc.GluteHamRaisex8 SnatchGrBBSLRDLx6e

2535lbs.,SqueezeattheTop.2countpauseatthedeepbottom,

Keepheelsgrounded.45secondEccentric,Driveup. Addweightifneeded,Controldown.

4WaySLReachx2e SLTennisBallReplacex5e SLPickUp&Twistx6e SLDiag.Reach&Drivex6e

Bodyweight,heelstaysdown,resetaftereachrep,Exaggeratethemovement.

Contralateralreach,pickupTennisBall,replaceontheoppositeside.Cometobalanceatthetop

oneachrep.Keepheelgrounded.

Onsingleleg,w/twohandsonaPlateorMB,contralateralreachdowntoground,standup&

pressacross,upandout.Balanceoneach.

PVCpipeinhands,reachuplegback45degreesw/otouchingthegroundstandup&driveknee

forwardwhilepressingthePVCpipeOH.

CITADEL STRENGTH & CONDITIONINGSquatAlternativeTiers

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ProprioceptiveMuscularDamageMetabolicStressMuscularTension

Option DOption C

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Option BOption A

BB: BB: BB:

1.) 1.) 1.)

2.) 2.) 2.)

3.) 3.) 3.)

4.) 4.) 4.)

Core: Core: Core:



250 62.5% 160 x2 65.0% 165 x2 67.5% 170 x2 70.0% 175 x2 235 52.5% 135 x3 55.0% 135 x3 57.5% 140 x3 60.0% 145 x3 250 72.5% 185 x2 75.0% 190 x2 77.5% 195 x2 80.0% 200 x2

100.0% 92.5% 100.0%

72.5% 185 x3 75.0% 190 x3 77.5% 195 x3 80.0% 200 x3 62.5% 150 x3 65.0% 155 x3 67.5% 160 x3 70.0% 165 x3 82.5% 210 x2 85.0% 215 x2 87.5% 220 x2 90.0% 225 x2

72.5% 185 x3 75.0% 190 x3 77.5% 195 x3 80.0% 200 x3 62.5% 150 x3 65.0% 155 x3 67.5% 160 x3 70.0% 165 x3 82.5% 210 x2 85.0% 215 x2 87.5% 220 x2 90.0% 225 x2

72.5% 185 x3 75.0% 190 x3 77.5% 195 x3 80.0% 200 x3 62.5% 150 x3 65.0% 155 x3 67.5% 160 x3 70.0% 165 x3 82.5% 210 x2 85.0% 215 x2 87.5% 220 x2 90.0% 225 x2


High x3 x3 x3 x3 Med. Med. 50.0% 225 x3 55.0% 250 x3 50.0% 225 x3 55.0% 250 x3

x3 x3 x3 x3 450 60.0% 270 x3 65.0% 295 x3 60.0% 270 x3 65.0% 295 x3

100.0%

x5e x5e x6e x6e 67.5% 305 x4 72.5% 330 x4 67.5% 305 x4 72.5% 330 x4

x5e x5e x6e x6e 67.5% 305 x4 72.5% 330 x4 67.5% 305 x4 72.5% 330 x4

x5e x5e x6e x6e x4 x4 x4 x4

x5e x5e x6e x6e

T3 a Tier 3 T3 a

High 40.0% 135 x3 42.5% 145 x3 47.5% 160 x3 47.5% 160 x3

335

105.0%

T3 b T3 b

50.0% 170 x5 52.5% 180 x5 57.5% 195 x3 57.5% 195 x2

57.5% 195 x5 60.0% 205 x4 65.0% 220 x3 65.0% 220 x2

65.0% 220 x5 67.5% 230 x3 72.5% 245 x3 72.5% 245 x2

T3 c 72.5% 245 x4 75.0% 255 x3 80.0% 270 x3 80.0% 270 x2 T3 c

80.0% 270 ___ 82.5% 280 x3 87.5% 295 ___ 80.0% 270 x2


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QBs/Kickers

SEA

SON Spring 2

SummerUpright Row, OH Press, Good Morning, Rev Lunge x6e High Pull, Muscle Snatch, SnGrip RDL, Fr Sq Rev Lunge x6e Upright Row, Push Press, Bad Form Sq, Split Sq x6e


Divebombers x5e Lower: 1rm Hex Dead Lift Erratic Push Ups x12 Negative Push Ups x6

Lateral Straight Leg Raise x10e Power: Vert & Broad Jump Face Up Straight Leg Raise x10e Lateral Straight Leg Raise x10e


Face Down W Raise x15 Upper: 1 Minute Push Up Bulldog Rib Rolls x6e Face Down W Raise x15

4-Apr 11-Apr 18-Apr


26-Mar 2-Apr 9-Apr 16-Apr Thursday 28-MarMonday 25-Mar 1-Apr 8-Apr 15-Apr TuesdayTotal Body #3

*All Sets done + Wt Vest

Pause High Pull Snatch Gr Pwr Shrug Floor Power Shrug

1. Vertical on Mat x3 1. High Hurdle Hops x6 1. SL Broad Jump x2e

2. Broad Jump x3 2. Seat Box Jump (Foam) x3




Rest b/w sets = 3 min Rest b/w sets = 3 min Rest b/w sets = 3 min

Single Leg Rotation OH Step Up SSB Lunge + OH Step Up SSB Lunge + Lower Circuit Isometric Isometric

1. Slide Board x20 *On Coach's Cadence

Back Squat Eccentric Eccentric

2. OH Kettlebell Swing x15 *Spotter Helps UP

3. SL Bench Hip Thrust x10e *Ecc: Down for 05 sec

4 Sets 4 Sets 4 Sets 4 Sets 3 Sets 3 Sets 3 Sets 3 Sets

Pair w/ Pair w/

*Iso: Pause for 05 sec

______ ______ ______ ______

1. Lunge Ankle Stretch 2x10

2x10e 2. Band Bottom Sq. 2x :15

Front Leg Swings ______ ______ ______ ______

______ ______ ______ ______ ______ ______ ______ ______

______ ______ ______ ______

+ Vest + Vest Test Day!

*Hands on 2-Boards Set 1: _____ Set 1: _____ Set 1: _____ Set 1: _____ *Hands on 2-Boards

x4-6 RM Soft x3 RM x3-5 RM Unload 30 second Push Up + Vest1 min Push Ups Bwt. Bwt. + Vest + Vest 3 Board Press

*Cannot Touch Knees dn. Set 3: _____ Set 3: _____ Set 3: _____ Set 3: _____

Set 1: _____ Set 1: _____ Set 1: _____ 1 Minute

*Feet on Blue Pad Set 2: _____ Set 2: _____ Set 2: _____ Set 2: _____

*Cannot Touch Knees dn. Set 3: _____ Set 3: _____ Set 3: _____

*Feet on Blue Pad Set 2: _____ Set 2: _____ Set 2: _____

x :30e x :30e x :30e

3x6 3x8 3x6 3x8 Pair w/ 1. KB Bottoms Up OH Pr.

4 Sets 5 Sets 5 Sets 5 Sets Core Circuit x :30eGlute Ham Raise

Band Pull Apart

2x15 3. 4 ct Drill & Hip Bridge

2. 100s

1. Split Anti Twist x :20e

Core Circuit 3 Rounds 3 Rounds 3 Rounds 3 Rounds

3x15e 3x20e 3x25e

PVC OH Walk Lunge

3. TRX Row x12

2. Band OH Press x5e

03 QBs & Kickers Master

w/u BA w/u

JC

Team JP Team

1.) MG 1.)

2.) 2.)

Team Team


Med. 62.5% 230 x3 65.0% 240 x3 67.5% 250 x3 High 45.0% 95 x2 50.0% 95 x2 55.0% 95 x2 Low 52.5% 195 x3 55.0% 205 x3 57.5% 210 x3

365 72.5% 265 x3 75.0% 275 x3 77.5% 285 x3 205 365 62.5% 230 x3 65.0% 240 x3 67.5% 250 x3

100.0% 90.0% 100.0%

Rest Rest Rest

3:00 80.0% 295 x3 82.5% 305 x3 85.0% 315 x3 2:00 52.5% 110 x3 57.5% 120 x3 62.5% 130 x3 3:00 70.0% 260 x5 72.5% 265 x5 75.0% 275 x5

80.0% 295 x3 82.5% 305 x3 85.0% 315 x3 60.0% 125 x3 65.0% 135 x3 70.0% 145 x3 70.0% 260 x5 72.5% 265 x5 75.0% 275 x5

x3 x3 x3 67.5% 140 x2 72.5% 150 x2 77.5% 160 x2 x5 x5 x5

75.0% 155 x2 80.0% 165 x2 85.0% 175 x2

x2 x2 x1


Heavy 60.0% 160 x3 62.5% 170 x3 67.5% 180 x3 High 50.0% 185 x3 55.0% 205 x3 60.0% 220 x3 Light 42.5% 125 x3 40.0% 115 x3 37.5% 110 x3

265 365 60.0% 220 x3 65.0% 240 x3 70.0% 260 x3 285

92.5% 100.0% 100.0%

Rest Rest Rest

2:30 70.0% 190 x5 72.5% 195 x5 77.5% 210 x4 2:30 67.5% 250 x1 72.5% 265 x1 77.5% 285 x1 2:30 52.5% 150 x10 50.0% 145 x10 47.5% 140 x10

77.5% 210 x5 80.0% 215 x5 85.0% 230 x4 75.0% 275 x1 80.0% 295 x1 85.0% 315 x1 60.0% 175 x8 57.5% 165 x8 55.0% 160 x8

x5 x3 x2 82.5% 305 x1 87.5% 320 x1 92.5% 340 x1 67.5% 195 x6 65.0% 190 x6 62.5% 180 x6

x3 x3 x2 x1 x1 x1 75.0% 215 ___ 72.5% 210 ___ 70.0% 200 ___

x1 x1 x1

Speed Prep Work: Progressive Skater Hops & 40 yd Start Drilling Speed Prep Work: Progressive Skater Hops & Up/Tall & Fall (Multi)

______ ______ ______

Tier 3: Strength Circuit x4 Rounds

1.) Vertical

Pull Underhand Tight Pull Up x5-5-5-Max

2.) Biceps DB Hammer Curls 4x8

3.) Vertical Press FFE Off-set Single Arm OH DB Press (Same Side) 4x8e

Team Core Blitz1.) 100's x30

2.) Band Trunk Twist x8e

Posterior

Shoulder

Hamstrings

Knee Flexion

Triceps

Horizontal Pull Barbell Inverted Row + Iso (Knees Bent) 4x:10/x10

Bench Dips 4x15

Glute Ham Raise 4x8

Incline 5# Plate Series: Y-External Rotation 2x15e

Beat It! Beat It!

______ ______ ______

______ ______ ______


______ ______ ______

5 Sets5 Sets

Back Squat

4 Sets 4 Sets4 Sets

10-Jul 17-Jul

*Pause BTK on 1st Rep!!!

Hang Clean

4 Station Warm Up: No Shoes

Core Stab: 4 Count Drill - Strict Plank - Square Drill - PVC Superdog - Elbow/Hip Touch


*On Coach's Cadence

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1. Plate Sq. Jump 25# x4

Players 'Clone Up'/Split the group

Resisted Sprinting: 4x30 yds (Skills - 25 lb Sled / Bigs - Med. Harness Pulls)

Reactive: ADA Split, Fast Lunge, Tuck | Bound, LL/RR, LLL/RRR, SL Run

Build Up Sprints: 2x20, 2x30

SPO

RT

FOOTBALL 1

Linear Speed Development:

Speed Camp

4 Station: 2 Band Hip Drills, Build Form Runs, Static Stretch, D-Flex/Proprioceptive

SEA

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Primary

24-JulWednesday

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Band Scap: Standing Y, OH Pull Apart, Bent Over Pull Apart, Ext Rot, Standing Shrug

D-Flex: Multi-planar mvmt, Balance, Mobilize

Rollers: T Spine Extensions, Glutes, Low-Mid Back, Quads, IT Band, Inner Thigh

4 Station: 2 Band Hip Drills, Build Form Runs, Static Stretch, D-Flex/Proprioceptive



1. Plank + Chain 3x :30

0. Iron Cross Neck 2x8e

0. Plate Neck Flexion 35#x8

Pair w/

Close Gr Bench Press

Pair w/

0. Bench Hip Flx Str 2x :10e

ABC Runs

Reactive: ADA Split, Fast Lunge, Tuck | Bound, LL/RR, LLL/RRR, SL Run

Evenly split groupsLinear Speed Development:

Summer II

40 yd Start Tech Dev: 2x10yds, 2x20 yds, 2x30 yds

26-Jul19-Jul12-Jul

Total Body #3

Speed Camp

4.)

3.)

2.)

1.)


1.) Horizontal Pull Barbell BandGr Inverted Row x10-8-6 w/ pause, 1x20 regular

2.) Triceps DB Single Arm Kickback 4x8e

3.)Hamstrings

Knee Flexion Partner Eccentric GHR 4x8

4.)Posterior

Shoulder Band Flat Pull Apart 2x253.) BB Hip Bridge 135-185 x15-20

4.) MB 2 arm/1 leg Dead Bug x8e

5 Sets

Monday 8-Jul 15-Jul 22-Jul Friday

2. Cont. Hurdle Hop x4

*Spotter Helps UP

Total Body #1

4 Sets 4 Sets


Bench Press

Isometric

0. Iron Cross Neck 2x8e

4 Sets 4 Sets4 Sets

Eccentric

Beat It!

Back Squat

Pair w/

0. Seated Neck Twist 2x8e


2. Box Jump Series x1

*Spotter Helps UP

Pair w/

3 Sets 3 Sets

______ ______

Pair w/

1. Plank + Chain 3x :30

*On Coach's Cadence


Pair w/

1. Big Band OH Shrug 2x15

______ ______ ______

0. Bench Hip Flx Str 2x :10e

1. Seated Vertical x3

0. Ankle Lunge Str. 2x :10e

*Move the bar AFAP!!!

______ ______ 0. Plate Neck Flexion 35#x8

Eccentric EccentricBack Squat

Total Body #2

Isometric

3 Sets

______

Beat It!

4 Sets

______

Isometric

FB13 - Summer II. 01 Primary Master

Resources:

- P

at I

vey,

Un

iver

sity

of M

isso

uri

- D

r. R

ick

McG

uire

, Un

iver

sity

of M

isso

uri

- "M

ind

Gym

" by

Mar

k C

asst

even

s-

"Coa

chin

g th

e M

enta

l Gam

e" b

y H

.A. D

orfm

an-

Tre

vor

Moa

wad

, Ath

lete

's P

erfo

rman

ce I

nst

itut

e

DonnellTypewritten Text

T1 a T1 a

Mix w/u w/u w/u w/u Heavy w/u w/u w/u w/u

320 w/u w/u w/u w/u 300 w/u w/u w/u w/u

92.5% 100.0%

70.0% 225 x3 60.0% 195 x3 72.5% 235 x3 62.5% 200 x3 75.0% 225 x3 80.0% 240 x3 70.0% 210 x3 62.5% 190 x5

70.0% 225 x3 60.0% 195 x3 72.5% 235 x3 62.5% 200 x3 75.0% 225 x3 80.0% 240 x3 70.0% 210 x3 67.5% 205 x5

T1 b 70.0% 225 x3 60.0% 195 x3 72.5% 235 x3 62.5% 200 x3 75.0% 225 x3 80.0% 240 x3 70.0% 210 x3 72.5% 220 x3

70.0% 225 x3 60.0% 195 x3 72.5% 235 x3 62.5% 200 x3 75.0% 225 x3 x3 70.0% 210 x3 80.0% 240 x1

75.0% 225 x3 x3 70.0% 210 x3 87.5% 265 ___

75.0% 225 x3 x3

T2 a T1 b

Heavy w/u w/u w/u w/u Reps

300 w/u w/u w/u w/u

100.0%

55.0% 165 x5 65.0% 195 x5 72.5% 220 x4 50.0% 150 x2 T1 c

T2 b 62.5% 190 x4 72.5% 220 x4 80.0% 240 x3 55.0% 165 x2 Heavy

Mob 70.0% 210 x3 80.0% 240 x3 87.5% 265 x2 60.0% 180 x2

x2 x2 x1 65.0% 195 x2

x5-8 x3-5 x1-3 70.0% 210 x2 T1 d

T3 a Reps

Reps

T1 e

Reps

T3 b

Reps

T1 f

Reps

T3 c

Reps T1 g

Reps

______

______

______

______

______ ______ ______

______ ______

Isometric SA Stable

:10 Iso

+

x10

Hold 1 Arm at

the top x10e

Regular Triangle Gr

x5-8 RM

2 Sets

Ankle Band Side Step

2x15

DB Side Shldr. Raisex :10 Iso + x15 reps

Scap x7

Top 1/2 x7

Full x7

x :10 Iso + x15

reps

Scap x7

Top 1/2 x7

Full x7

1 inch Band2x15

Regular Triangle Gr

Cris-Cross

Handles

x3-5 RM x1-3 RM Unload

2 Sets

Band Biceps Curl

2x10e

TRX Inverted Row

2x20

Black Band 2x12e

Cris-Cross

Handles

2x10e

DB Shrug Rotation Isometric SA Stable

:10 Iso

+

x10

Hold 1 Arm at

the top x10e

80.0% 92.5%

Base Load Unload Perform

Gr2 Bench Press 82.5% 87.5%

13-Nov 20-Nov

Session U SAMFORD ELON VMI CLEMSON

Wed/Thu 30-Oct 6-NovCLEMSON

Isometric Oscillating Isometric

Speed Bench2 3 Board Partner Neck Twist

#NoSlack2 Sets 2 Sets

a.) E-Z Bar Curl x10-8-6

1 3 Board 3 Board

4 Sets

Pro

gram

Travel

b.) Incline Curls 3x15

c.) TRX Full Ext. Curls 3x10

1. Bench Hip Flexor x :10e

Bench Press Rotation

*Out-perform prev. Week


4 Sets 4 Sets4 Sets

3 Sets

Oscillating

1. Goblet Lat Squat x6e

FALL

COMPETITIVE

F7 BIGIN-SEASON 3S

easo

n

CITADEL STRENGTH & CONDITIONINGSp

ort FOOTBALL

Off

/Def

See Sheet on Platform

Ath

lete

ATHLETE

Biceps Choice

Neutral Position

Hams/Groin

3-Nov

2. SLBD Ham Curls x20

SuperBar Inv. Row

Seated Neck Flexion

w/ Partner 2x12

SAMFORD

27-OctSunday

4 Station Warm Up

2. Ankle Mobs x10e

VMI

10-Nov

3s Ecc on #1Med + Pause

MG - PVC Dynamic Flex

Session T

Prep x2

Back Squat

17-Nov

ELON

AC

TIV

ITY

SR - Roller Series

JK - Banded Hip Series

Med + Pause 3s Ecc on #1

RS - Core Stability

FB13 - In-Season. Phase III. F7 Big Master

Citadel Strength Conditioning

x1 x2 x3 x4 x5 x6 x8 x10

MAX 100.0% 100.0% 95.0% 92.5% 90.0% 87.5% 85.0% 80.0% 72.5% MAX

97.5% 97.5% 92.8% 90.3% 87.8% 85.5% 83.0% 78.0% 70.8%

95.0% 95.0% 90.3% 88.0% 85.5% 83.3% 80.8% 76.0% 69.0%

92.5% 92.5% 88.0% 85.8% 83.3% 81.0% 78.8% 74.0% 67.3%

90.0% 90.0% 85.5% 83.3% 81.0% 78.8% 76.5% 72.0% 65.3%

87.5% 87.5% 83.3% 81.0% 78.8% 76.8% 74.5% 70.0% 63.5%

85.0% 85.0% 80.8% 78.8% 76.5% 74.5% 72.3% 68.0% 61.8%

82.5% 82.5% 78.5% 76.5% 74.3% 72.3% 70.3% 66.0% 60.0%

80.0% 80.0% 76.0% 74.0% 72.0% 70.0% 68.0% 64.0% 58.0%

77.5% 77.5% 73.8% 71.8% 69.8% 68.0% 66.0% 62.0% 56.3%

75.0% 75.0% 71.3% 69.5% 67.5% 65.8% 63.8% 60.0% 54.5%

72.5% 72.5% 69.0% 67.3% 65.3% 63.5% 61.8% 58.0% 52.8%

70.0% 70.0% 66.5% 64.8% 63.0% 61.3% 59.5% 56.0% 50.8%

67.5% 67.5% 64.3% 62.5% 60.8% 59.3% 57.5% 54.0% 49.0%

65.0% 65.0% 61.8% 60.3% 58.5% 57.0% 55.3% 52.0% 47.3%

Relative Intensity Absolute Intensities

MOD

MOD +

Difficulty

LIGHT

TOO

LIGHTTOO LIGHT

LIGHT +

RELATIVE INTENSITY TABLE

LIGHT

LIGHT +

HEAVY

HEAVY +

COLOR CODE

HEAVY +

HEAVY

MOD +

MOD

Recommendations*True Test Sets

*1x/8-12 wks

*Prilepin LOW-OPT

*Super Unload

*0-1x/4 wks

*Seldom used as Unload

*Majority of Unload Work

*Occasional Base Work

*1-2x/4 wks

*Evaluation Sets

*Occasional Load Weeks

*0-1x/4 wks

*Prilepin LOW-OPT

*Majority of Load Weeks

*Occasional Open Sets

*1-3x/4 wks

*Prilepin LOW-HIGH

*Majority of Base Work

*Occasional Unload work

*0-1x/4 wks

*Prilepin LOW-HIGH

*Rarely used in Cycles

*0-1x/4 wks

*Not enough load to yield

adaptation

*Test Sets

*Evaluation Sets

*0-1x/4 wks

*Prilepin LOW-OPT

Low

x4Low

x25

6*7

8*9

10Mod

x5Mod

x3High

x6High

x4Low

x4Low

x25

6*7

8*9

10Mod

x5Mod

x3High

x6High

x4Low

x4Low

x25

6*7

8*9

10Mod

x5Mod

x3High

x6High

x4Low

x4Low

x25

6*7

8*9

10Mod

x5Mod

x3High

x6High

x4

Low

x34

5*7

8Low

x14

5*6

78*

910

LMx4

45*

High

x23

4*M

Hx5

High

x6Low

x34

5*7

8Low

x14

5*6

78*

910

LMx4

45*

High

x23

4*M

Hx5

High

x6Low

x34

5*7

8Low

x14

5*6

78*

910

LMx4

45*

High

x23

4*M

Hx5

High

x6Low

x34

5*7

8Low

x14

5*6

78*

910

LMx4

45*

High

x23

4*M

Hx5

High

x6

97.5

EX

PA

ND

ED

PR

ILE

PIN

CH

AR

T

#ofS

ets

#ofS

ets

#ofS

ets

#ofS

ets

#ofS

ets

#ofS

ets

#ofS

ets

#ofS

ets

77.5

63

63*

45*5*

23

4

23

4

5

75.0

63

6

23

4

3*4

72.5

692

.53

62

3*

45*

23

4

45*

70.0

690

.03

62

53*

x12T

otal

x18T

otal

x24T

otal

x4To

tal

x7To

tal

x10T

otal

Abs. %

Range

Low

Optim

alHigh

Abs. %

Range

Reps/Set

#ofS

ets

#ofS

ets

#ofS

ets

Reps/Set

Low

Optim

alHigh

4*5

63

45

3*4*

567

.55*

67

87.5

4*5*

6

4*5

63

45

3*4*

565

.05*

67

85.0

4*5*

6

4*5

63

45

3*4*

562

.55*

67

82.5

4*5*

6

4*5

63

45

3*4*

560

.05*

67

80.0

4*5*

6

x15T

otal

x20T

otal

Abs. %

Range

Reps/Set

Low

Optim

alHigh

#ofS

ets

Low

x18T

otal

x24T

otal

x30T

otal

x10T

otal

Optim

alHigh

95.0

60.0

67.5A

bsolute%

70.0

77.5A

bsolute%

90.0

97.5A

bsolute%

80.0%

87.5%

Absolute

Abs. %

Range

Reps/Set

25

25

adap

ted

from

ww

w.b

igho

usep

ower

.com

DonnellTypewritten Text

% A

bs

Rep

s%

Rel

% A

bs

Rep

s%

Rel

% A

bs

Rep

s%

Rel

% A

bs

Rep

s%

Rel

Set

160

.0x1

080

.0Se

t 1

55.0

x565

.0Se

t 1

50.0

x560

.0Se

t 1

50.0

x865

.0

Set

260

.0x1

080

.0Se

t 2

62.5

x570

.0Se

t 2

60.0

x365

.0Se

t 2

55.0

x870

.0

Set

360

.0x1

080

.0Se

t 3

67.5

x10

90.0

Set

370

.0x1

70.0

Set

360

.0x8

75.0

Set

460

.0x1

080

.0Se

t 4

67.5

x10

90.0

Set

475

.0x

____

100.

0Se

t 4

65.0

x880

.0

Set

560

.0x1

080

.0Se

t 5

67.5

x10

90.0

% A

bs

Rep

s%

Rel

% A

bs

Rep

s%

Rel

% A

bs

Rep

s%

Rel

% A

bs

Rep

s%

Rel

Set

165

.0x8

80.0

Set

160

.0x5

72.5

Set

150

.0x5

60.0

Set

155

.0x5

65.0

Set

265

.0x8

80.0

Set

267

.5x5

77.5

Set

260

.0x3

65.0

Set

260

.0x5

70.0

Set

365

.0x8

80.0

Set

372

.5x8

90.0

Set

370

.0x2

72.5

Set

365

.0x5

75.0

Set

465

.0x8

80.0

Set

472

.5x8

90.0

Set

475

.0x1

75.0

Set

470

.0x5

80.0

Set

565

.0x8

80.0

Set

572

.5x8

90.0

Set

580

.0x

____

100.

0

% A

bs

Rep

s%

Rel

% A

bs

Rep

s%

Rel

% A

bs

Rep

s%

Rel

% A

bs

Rep

s%

Rel

Set

170

.0x5

80.0

Set

165

.0x3

70.0

Set

150

.0x5

60.0

Set

160

.0x3

65.0

Set

270

.0x5

80.0

Set

272

.5x3

80.0

Set

260

.0x3

65.0

Set

265

.0x3

70.0

Set

370

.0x5

80.0

Set

377

.5x5

90.0

Set

370

.0x2

72.5

Set

370

.0x3

75.0

Set

470

.0x5

80.0

Set

477

.5x5

90.0

Set

475

.0x1

75.0

Set

475

.0x3

80.0

Set

570

.0x5

80.0

Set

577

.5x5

90.0

Set

580

.0x1

80.0

Set

670

.0x5

80.0

Set

677

.5x5

90.0

Set

685

.0x

____

100.

0

% A

bs

Rep

s%

Rel

% A

bs

Rep

s%

Rel

% A

bs

Rep

s%

Rel

% A

bs

Rep

s%

Rel

Set

175

.0x3

80.0

Set

170

.0x1

70.0

Set

150

.0x5

60.0

Set

160

.0x3

65.0

Set

275

.0x3

80.0

Set

277

.5x1

77.5

Set

260

.0x3

65.0

Set

265

.0x2

70.0

Set

375

.0x3

80.0

Set

382

.5x3

90.0

Set

370

.0x2

72.5

Set

370

.0x2

75.0

Set

475

.0x3

80.0

Set

482

.5x3

90.0

Set

475

.0x1

75.0

Set

480

.0x1

80.0

Set

575

.0x3

80.0

Set

582

.5x3

90.0

Set

580

.0x1

80.0

Set

675

.0x3

80.0

Set

682

.5x3

90.0

Set

685

.0x1

85.0

Set

775

.0x3

80.0

Set

782

.5x3

90.0

Set

790

.0x

____

100.

0

x3's Wavex5's Wavex8's Wavex10's Wave

Un

loa

d (

Op

tio

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Acc

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tio

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Rea

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(O

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al)

We

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k 2

We

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3

We

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1W

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k 2

We

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CIT

AD

EL

ST

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NG

TH

& C

ON

DIT

ION

ING

Jugg

ern

aut

Me

tho

d: W

ave

Cyc

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We

ek

4

RI %

100.0

97.5

95.0

92.5

85.0

90.0

82.5

87.5

80.0

80.0

85.0

77.5

82.5

75.0

75.0

80.0

72.5

75.0

77.5

67.5

72.5

75.0

Bo

nu

s70

.0

12

34

56

78

910

1112

13

CSU

WW

CO

DU

FUA

pp

St

Ga

Sob

ye w

kU

TCSa

mEl

on

VM

IC

lem

25

-Au

g1

-Sep

8-S

ep1

5-S

ep2

2-S

ep2

9-S

ep6

-Oct

13

-Oct

20

-Oct

27

-Oct

3-N

ov

10

-No

v1

7-N

ov

BA

SEB

ASE

LOA

DP

ERF

un

load

BA

SELO

AD

+u

nlo

adP

ERF

BA

SELO

AD

un

load

PER

F

87

.59

0.0

92

.5

82

.58

5.0

87

.5

77

.58

0.0

82

.5

75

.07

7.5

80

.0

x6x5

x4x4

x3x4

x3x3

x3x3

x3x3

x3

67

.57

5.0

80

.07

07

2.5

77

.57

2.5

82

.57

5.0

80

.07

5.0

85

.0

45

55

66

66

56

65

5

2425

2420+

1824

1518

15+

1818

1515+

Low

Mo

dM

od

Hig

hO

pti

mal

Hig

hO

pti

mal

Op

tim

alLo

w-O

pt

Op

tim

alH

igh

Low

-Op

tO

pti

mal

% % % Re

ps/

Set

Tota

l Rep

s/D

ay

% % %

Ab

solu

te %

(A

ctu

al W

T o

n t

he

bar

)

Co

mp

etit

ive

In-S

easo

n 1

In-S

easo

n 2

In-S

easo

n 3

Foo

tbal

l 20

13

: In

-Se

aso

n B

en

ch C

ycle

CIT

AD

EL

ST

RE

NG

TH

& C

ON

DIT

ION

ING

PERFORMANCE

INDICATOR

NOTES

Gr 2 BENCH

REP

S

AB

S %

SETS

VO

L

PR

ILIP

EN

WEE

K

OP

PO

NEN

T

Upper

SUN

DA

Y

WO

RK

RELATIVE %

PER

F

LOA

D

BA

SE

UN

L

After set #4 >

OPEN @ 85%

Ave

rage

Re

lati

ve %

83

.13

Max

imu

m R

elat

ive

%9

2.5

0

Min

imu

m R

elat

ive

%7

5.0

0

No OTS

Circuit Style

No Clock

After set #4 >

OPEN @ 82.5%

*New maxes

adjusted if need

No OTS

Circuit Style

No Clock

Ascending Sets

NO CARDS

:90 T/O

Stable Sets

After Set #3 OTS

to a Heavy x4

Ascend to set #5 >

OPEN @ 80%

Circuit Style

No Clock

Move to Circuit

Style full session:

Time Premium

Max

imu

m A

bso

lute

%8

5.0

0

Min

imu

m A

bso

lute

%6

7.5

0

Ave

rage

Re

ps/

Set:

x3

Ave

rage

Vo

lum

e/D

ay:

x19

Ave

rage

Ab

solu

te %

76

.59

RI %

85.0

80.0

82.5

77.5

80.0

75.0

77.5

72.5

75.0

70.0

72.5

67.5

70.0

65.0

67.5

62.5

65.0

60.0

62.5

57.5

60.0

Bo

nu

s55

.0

12

34

56

78

910

1112

13

CSU

WW

CO

DU

FUA

pp

St

Ga

Sob

ye w

kU

TCSa

mEl

on

VM

IC

lem

25

-Au

g1

-Sep

8-S

ep1

5-S

ep2

2-S

ep2

9-S

ep6

-Oct

13

-Oct

20

-Oct

27

-Oct

3-N

ov

10

-No

v1

7-N

ov

n/a

HEA

VY

MED

IUM

LIG

HT

HEA

VY

MED

IUM

LIG

HT

un

load

HEA

VY

MED

IUM

LIG

HT

MED

IUM

LIG

HT

80

.08

2.5

85

.0

70

.07

2.5

75

.07

7.5

60

.06

2.5

65

.06

7.5

x2x3

x3x2

x3x3

x2x3

x3x3

x3

75

.06

5.0

55

.07

7.5

67

.55

7.5

80

.07

0.0

60

.07

2.5

62

.5

44

44

44

44

44

4

812

128

1212

812

1212

12

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

% % % Re

ps/

Set

Tota

l Rep

s/D

ay

% % %

CIT

AD

EL

ST

RE

NG

TH

& C

ON

DIT

ION

ING

Foo

tbal

l 20

13

: In

-Se

aso

n S

qu

at C

ycle

In-S

easo

n 2

In-S

easo

n 3

Ab

solu

te %

(A

ctu

al W

T o

n t

he

bar

)

Co

mp

etit

ive

In-S

easo

n 1

Ave

rage

Re

lati

ve %

Max

imu

m A

bso

lute

%

Ave

rage

Vo

lum

e/D

ay:

WO

RK

SUN

DA

Y

LowerOPP

ON

ENT

WEE

K

LOA

D

PER

F

Ave

rage

Re

ps/

Set:

x3

PERFORMANCE

INDICATOR

NOTESBASE

UN

L

Gr 2 BENCH

REP

S

AB

S %

1:30 Turn Over

Concentric Only

72

.50

Max

imu

m R

elat

ive

%8

5.0

0

Min

imu

m R

elat

ive

%6

0.0

0

2:00 Turn Over

Oscillatory 3-0-0-0

Circuit Style

No Clock

2:15 Turn Over

Concentric Only

2:15 Turn Over

+ Pause

1:30 Turn Over

Concentric Only

2:15 Turn Over

+ Pause

NO SUN. LIFTS

All Stable Sets

2:15 Turn Over

Concentric Only

2:15 Turn Over

+ Pause

2:00 Turn Over

Oscillatory 3-0-0-0

80

.00

Min

imu

m A

bso

lute

%5

5.0

0

2:15 Turn Over

Concentric Only

2:15 Turn Over

+ Pause

SETS

VO

L

PR

ILIP

EN

RELATIVE %

x11

Ave

rage

Ab

solu

te %

67

.50

@Donnell_B

@CitadelStrength

[email protected]

Documents

Citadel Football S&C. NSCA 2014 - Boucher Handouts