Upload
others
View
7
Download
1
Embed Size (px)
Citation preview
Contact Info: Coach Battle Cell: 320-491-4603 Email: [email protected] Also see: www.ummcougars.org (Tab: Cougar Athletes/Strength and Conditioning)
Weight Training Weight Training Weight Training Weight Training DDDDescriptionescriptionescriptionescription
DB:DB:DB:DB: DUMBBELL
BB:BB:BB:BB: BARBELL
SB:SB:SB:SB: STABILITY BALL
MB:MB:MB:MB: MEDICINE BALL
S/L:S/L:S/L:S/L: SINGLE LEG
ALT:ALT:ALT:ALT: ALTERNATE
POWER LIFTSPOWER LIFTSPOWER LIFTSPOWER LIFTS Clean Shrugs:Clean Shrugs:Clean Shrugs:Clean Shrugs: Performed from a hang position. Start with a slight bend in your knees. Bend over at the hips and let weight fall to just in front of knees. Thrust hips forward and up, extend knees and ankles. Once you body is straight up and down shrug with shoulders. BE EXPLOSIVE.BE EXPLOSIVE.BE EXPLOSIVE.BE EXPLOSIVE. Clean High Pull:Clean High Pull:Clean High Pull:Clean High Pull: Part 1: Clean Shrug Part 2: Drop hips and bend knees. Pulls bar as close to the chin as possible. Perform these steps altogether and as fast as possible. As your body is starting to drop stomp heels into floor. BE EXPLOSIVE.BE EXPLOSIVE.BE EXPLOSIVE.BE EXPLOSIVE. Clean & Jerk:Clean & Jerk:Clean & Jerk:Clean & Jerk: Hang clean, then while holding bar at shoulders, Split jerk. One rep. Clean tClean tClean tClean to Front Squat:o Front Squat:o Front Squat:o Front Squat: Hang clean, then while holding bar at shoulders, Front squat. One rep. Combo:Combo:Combo:Combo: This term means perform the first rep of the exercise from the ground, and all remaining reps are done from a hang position.
SL/DB SL/DB SL/DB SL/DB Push PressPush PressPush PressPush Press::::
Start by holding a dumbbell in your right hand (at your shoulder in a press position) and standing on your right foot. Then bend down slightly and explode upwards pressing the DB to the sky. This completes one rep. Perform the same exercise on your left side and that will complete one set.
All Cleans are done from a hang positionAll Cleans are done from a hang positionAll Cleans are done from a hang positionAll Cleans are done from a hang position....
Contact Info: Coach Battle Cell: 320-491-4603 Email: [email protected] Also see: www.ummcougars.org (Tab: Cougar Athletes/Strength and Conditioning)
UPPER BODY LIFTSUPPER BODY LIFTSUPPER BODY LIFTSUPPER BODY LIFTS
Alt. Dumbbell Bench Press:Alt. Dumbbell Bench Press:Alt. Dumbbell Bench Press:Alt. Dumbbell Bench Press: One arm at a time. Dumbbell Push Up/ Row:Dumbbell Push Up/ Row:Dumbbell Push Up/ Row:Dumbbell Push Up/ Row: Start with two DBs, in your hands, in a push up position. Perform a push up, at the top of your push up, perform a single DB row. You should get 25 rows per arm. RDL:RDL:RDL:RDL: Standing on elevated surface. Straight leg dead lift.Straight leg dead lift.Straight leg dead lift.Straight leg dead lift. Slight bend in your knees. Bend over at the hips until bar touches your toes. Be sure to keep your back as straight as possible. Barbell Shrugs:Barbell Shrugs:Barbell Shrugs:Barbell Shrugs: Hold a barbell with an even grip, pull your shoulders up to your ears. Hold each rep for a 1 count. Barbell High Pulls:Barbell High Pulls:Barbell High Pulls:Barbell High Pulls: Hold a barbell with an even grip, make sure the hands are 6 to 8 inches apart, pull the bar up to your neck. Your elbows should stay high in the air. 3 W3 W3 W3 Wayayayay DB SDB SDB SDB Shoulderhoulderhoulderhoulder::::
1. Standing straight up raise DBs to front about shoulder level (perform all reps).
2. Standing straight up raise DBs to side about shoulder level (perform all reps).
3. Bend over at the waist and raise DBs to side until arms are parallel with floor
(perform all reps). That completes one set.
6 Way Plate Workout: (Use 35lb or 45lb plate)6 Way Plate Workout: (Use 35lb or 45lb plate)6 Way Plate Workout: (Use 35lb or 45lb plate)6 Way Plate Workout: (Use 35lb or 45lb plate) Part 1: Press plate straight out in front for 10 reps. Part 2: Press plate straight up in the air for 10 reps. Part 3: Curl right and left. (Curl Rt for 1, Lt for 2, Rt for 3, Lt for 4, etc.) Part 4: Curl right and take plate behind head to your left. Let plate down on your left. One rep. Curl left, behind your head, and down on your right for second rep. Part 5: Over the head, Tricep extension for 10 reps. Part 6: Bent over plate row. Bend over and pull the plate to your chest. BentBentBentBent----Over Barbell Row:Over Barbell Row:Over Barbell Row:Over Barbell Row: Start with your knees slightly bent. Bend over at the waist so your upper body is at a 45 degree angle. Hold the bar with an even grip. Pull the bar up to your chest. Make sure your back remains flat throughout the exercise.
Contact Info: Coach Battle Cell: 320-491-4603 Email: [email protected] Also see: www.ummcougars.org (Tab: Cougar Athletes/Strength and Conditioning)
Med Ball Chest Pass:Med Ball Chest Pass:Med Ball Chest Pass:Med Ball Chest Pass: You should be standing in a good power position. Your knees bent, feet should width apart. Hold a medicine ball chest high, then pass to a friend (or wall) standing 5-8 yards away.
Explosive Push Ups:Explosive Push Ups:Explosive Push Ups:Explosive Push Ups:
Assume the push up position. Explode up until your hands come off the ground.
LOWER BODY LIFTSLOWER BODY LIFTSLOWER BODY LIFTSLOWER BODY LIFTS
Lunge Squat:Lunge Squat:Lunge Squat:Lunge Squat: Perform a lunge, keep legs apart. Squat down and do not let your back knee bang on the ground. SB SB SB SB Glute/HamGlute/HamGlute/HamGlute/Ham: Lie on your back with your feet on the ball and your arms across your chest. The first action is lifting the hips off the ground and push them to the ceiling. The next action is now rolling the ball to your butt with your feet. The hips should stay high and the lower leg should be straight up and down. The ball should now be under the butt. Your body from shoulders to knees should be at a 45 degree angle. To finish the exercise roll the ball out with hip still in the air, then lower the hips. That is one rep. If you need more balance, you can place your arms on the floor at your side Barbell Step Ups:Barbell Step Ups:Barbell Step Ups:Barbell Step Ups: Place a weighted barbell on your back (as if performing a squat), steps up on a box or platform with your right foot and drive the left knee into the air. Alternate feet with each rep, driving the opposite knee in air. (Make sure the box or platform can support the weight). RDL TO BB RRDL TO BB RRDL TO BB RRDL TO BB Rowowowow::::
Stand straight up and hold barbell with a grip outside your hips. Your knees should be slightly bent. Bend over at the waist until back is parallel with the floor. Now pull the barbell to the chest the let it down. Once the weight is lowered stand up.
Contact Info: Coach Battle Cell: 320-491-4603 Email: [email protected] Also see: www.ummcougars.org (Tab: Cougar Athletes/Strength and Conditioning)
Hip ThrusHip ThrusHip ThrusHip Thrust:t:t:t: Try to use a hip sled that you can stand on. Perform this exercise at about 50-60% of squat max. Hold at the bottom of the hip sled in a squat position, then explode with the hips up and thru. You must try to direct your hips as vertical as possible. This is a speed exercise (not between reps). The speed of the rep is faster than a squat. You must take your time from rep to rep. If you do not have a hip sled machine you can hold a 45 lb plate across your chest and perform a squat jump. Partner GlPartner GlPartner GlPartner Gluteuteuteute----Ham:Ham:Ham:Ham: Kneel on a bench, with your lower leg strapped to the bench. Your upper body should be straight and vertical with hand behind your head. Your partner should be kneeling in front of you ready to catch. SLOWLY lower your upper body down to your partner making sure to keep your body straight. Your partner should lift you back to the starting position slowly as you squeeze your hamstrings and Glutes. Single Leg DB Squat:Single Leg DB Squat:Single Leg DB Squat:Single Leg DB Squat: Start holding two DBs with one foot on a bench. The lower leg should be at a 90 degree angle with the ground at the bottom of the squat. Do not lower the knee to the ground. Hamstring Slider:Hamstring Slider:Hamstring Slider:Hamstring Slider: Lie on your back with your knees up. You will need something slick under your feet, so your feet can slide back and forth. Start the exercise by bridging your hips up. Slide your feet out and in, while holding your bridge. You can slide one foot at a time for beginners, after both feet that’s one rep. You can slide both feet at once as you gain more experience.
ARM LIFTSARM LIFTSARM LIFTSARM LIFTS Pull Over/ Press: (w/ Curl bar)Pull Over/ Press: (w/ Curl bar)Pull Over/ Press: (w/ Curl bar)Pull Over/ Press: (w/ Curl bar) Lying on your back, on a bench, position the bar behind your head. Reach back and grab the bar. Pull the bar over your head to your chest, and press straight up. Return to chest, then go back over your to the floor. One rep is completed when the bar goes to the floor, chest, press, and chest. 6 Set/ 10 Count Burnouts: (Curls)6 Set/ 10 Count Burnouts: (Curls)6 Set/ 10 Count Burnouts: (Curls)6 Set/ 10 Count Burnouts: (Curls) Equipment: Barbell, 10-2.5lb plates, or 10-5lb plates, or 10-10lb plates. Place 5 plates on both sides of the bar. Curl bar for 10 reps. Take one plate off each side and do 10 more reps. Repeat until the bar is empty, and then do 10 reps with just the bar. One player should perform alOne player should perform alOne player should perform alOne player should perform all sets before changes players.l sets before changes players.l sets before changes players.l sets before changes players. BB HBB HBB HBB Holdoldoldold::::
Contact Info: Coach Battle Cell: 320-491-4603 Email: [email protected] Also see: www.ummcougars.org (Tab: Cougar Athletes/Strength and Conditioning)
Weight a barbell with 315 or 350 lbs. Lift the bar and hold for amount of time specified. If you have to put the bar down or drop it the clock will stop. The clock will not start again until the bar has been picked up.
CORE LIFTSCORE LIFTSCORE LIFTSCORE LIFTS Dbl Crunch:Dbl Crunch:Dbl Crunch:Dbl Crunch: Lie on your back with your legs six inches off the ground. Crunch up and bring your knees to your chest. Perform all at once. VVVV----UpsUpsUpsUps:::: Lie on your back with your legs six inches off the ground. Raise legs and hands straight up in the air. Try to touch your hands to your toes. Superman:Superman:Superman:Superman: Lie on your stomach with your arm straight out over your head. Lift your legs arms and chest off the ground. Focus on your lower back muscles. Alt. Superman:Alt. Superman:Alt. Superman:Alt. Superman: While lying on your stomach, lift your right arm and left leg. Then switch. AB RAB RAB RAB Rollollolloll::::
Place rubber plates on a barbell and take equipment to utility gym. With the bar in front of you get down on your knees and place your hands on the bar about shoulder width. Roll the bar away from your body until your body is a couple of inches from the floor. Hold this position for a full count then roll the bar back to your knees. That completes one rep.
Med Ball Twist & Toss:Med Ball Twist & Toss:Med Ball Twist & Toss:Med Ball Twist & Toss: Standing with a good base. Feet shoulder width (maybe wider), bend knees to good power position. You should be holding a medicine ball in both hands, twist to the right and throw the med ball to a partner (or wall). The partner or wall should be 5-8 yards away. Repeat action to the left side. Side HipSide HipSide HipSide Hip----UpsUpsUpsUps:::: Lie on your side using your elbow to prop you up. Place your top hand on your hip. Now raise and lower your hips to perform the exercise.
Contact Info: Coach Battle Cell: 320-491-4603 Email: [email protected] Also see: www.ummcougars.org (Tab: Cougar Athletes/Strength and Conditioning)
MB SMB SMB SMB Sitititit UP AUP AUP AUP Andndndnd PPPPassassassass:
Lie on your back knees bent. Have medicine ball at your chest or over your head. Perform sit up with MB, and then pass to your partner. Stay in up position until partner passes the MB back. Lie back then sit up and pass.
MB 3 TMB 3 TMB 3 TMB 3 Tapapapap PPPPassassassass:
Sit on the ground with knees bent and, upper body in half sit up position. Partner stands on the right side of person performing exercise with MB. Standing partner tosses MB to performer, who catches ball, then twist left, right, and then left. Making sure to tap the ball on the ground each time. After the 3rd tap the performer passes the ball back to standing partner. That completes one rep. A set in complete when both sides are done.
4 W4 W4 W4 Wayayayay PPPPlanklanklanklank:::: Start on your belly and lift your body up with your elbows (semi push-up position). Hold your body in a straight line while squeezing your core and buttocks. Hold this position for the amount of time specified. Next position is on your back and elbows. Lift your body off the ground and hold in a straight line. Squeeze the core and buttocks, and hold for time specified. The next two positions are on either side. Prop your body up on your elbow and hold your body in a straight line. You must squeeze your core and buttock, while holding the position for time specified. Once all four sides are complete one set is complete. DDDDoubleoubleoubleouble CCCCrunchrunchrunchrunch: : : : Lie on your back with your legs six inches off the ground. Crunch up and bring your knees to your chest. Perform all at once. PPPPartnerartnerartnerartner MB TMB TMB TMB Twistwistwistwist & P& P& P& Passassassass: : : :
Standing with a good base. Feet shoulder width (maybe wider), bend knees to good power position. You should be holding a medicine ball in both hands, twist to the right and throw the med ball to a partner (or wall). The partner or wall should be 5-8 yards away. Repeat action to the left side.
Side Plank Twist: Start in a side plank position on your elbow (opposite arm in the air) with your feet split (top foot forward). Twist your upper body down while folding your top arm under your body (while holding your bridge). Hold that position for a 2 count, then rotate back up to a side plank (one rep). Hold side plank for a 3 count, then repeat twist. Perform on both side to complete one set.
Contact Info: Coach Battle Cell: 320-491-4603 Email: [email protected] Also see: www.ummcougars.org (Tab: Cougar Athletes/Strength and Conditioning)
FORM RUNFORM RUNFORM RUNFORM RUN
Key Coaching Points:Key Coaching Points:Key Coaching Points:Key Coaching Points:
- Arms:Arms:Arms:Arms: Your elbows should be at a 90 degree angle and fixed at that position. Rotation should come from your shoulders. Your fist should go from hip to chin.
- Feet:Feet:Feet:Feet: The exercises should be performed on the balls of your feet. - Body:Body:Body:Body: Your body position should be slightly forward. Your shoulder should
be over or out in front of your knees. 1. High knees for 15 yards and back. 2. Butts kicks for 15 yards and back. 3. Lunge walk for 15 yards and back. (Rt Arm-Lt Leg/Lt Arm/Rt-Leg) 4. Power skip for 15 yards and back. (Skip for height) (Rt Arm-Lt Leg/Lt Arm/Rt-Leg) 5. Shuffle 15 yards and face the same direction, then go back. 6. Carioca 15 yards and face the same direction, then go back. 7. 3x 20 yard striders 75%. 8. 1x stride 20 yards burst 20 yards.
Contact Info: Coach Battle Cell: 320-491-4603 Email: [email protected] Also see: www.ummcougars.org (Tab: Cougar Athletes/Strength and Conditioning)
WEIGHT SCALE
12 11 10 9 8 7 6 5 4 3
1RM
115 120 125 125 130 135 140 145 150 155 160 160 165 170 175
120 120 125 130 135 140 145 150 155 160 160 165 170 175 180
120 125 130 135 140 145 150 155 155 160 165 170 175 180 185
125 130 135 140 145 145 150 155 160 165 170 175 180 185 190
125 130 135 140 145 150 155 160 165 170 175 180 185 190 195
130 135 140 145 150 155 160 165 170 175 180 185 190 195 200
135 140 145 150 155 160 165 170 175 180 185 190 195 200 205
135 140 145 150 160 165 170 175 180 185 190 195 200 205 210
140 145 150 155 160 165 170 175 185 190 195 200 205 210 215
145 150 155 160 165 170 175 180 185 195 200 205 210 215 220
145 150 160 165 170 175 180 185 190 195 205 210 215 220 225
150 155 160 165 175 180 185 190 195 200 205 215 220 225 230
155 160 165 170 175 180 190 195 200 205 210 215 225 230 235
155 160 170 175 180 185 190 200 205 210 215 220 230 235 240
160 165 170 180 185 190 195 200 210 215 220 225 235 240 245
165 170 175 180 190 195 200 205 215 220 225 230 240 245 250
165 170 180 185 190 200 205 210 215 225 230 235 240 250 255
170 175 180 190 195 200 210 215 220 230 235 240 245 255 260
170 180 185 190 200 205 210 220 225 230 240 245 250 260 265
175 180 190 195 205 210 215 225 230 235 245 250 255 265 270
180 185 195 200 205 215 220 225 235 240 250 255 260 270 275
12Reps
235
230
225
220
215
210
205
200
195
190
185
180
175
275
270
265
260
255
250
245
240
WEIGHT SCALE
12 11 10 9 8 7 6 5 4 3
1RM
12Reps
180 190 195 205 210 215 225 230 240 245 250 260 265 275 280
185 190 200 205 215 220 230 235 240 250 255 265 270 280 285
190 195 205 210 220 225 230 240 245 255 260 270 275 285 290
190 200 205 215 220 230 235 245 250 260 265 275 280 290 295
195 205 210 220 225 235 240 250 255 265 270 280 285 295 300
200 205 215 220 230 235 245 250 260 265 275 280 290 295 305
200 210 215 225 235 240 250 255 265 270 280 285 295 300 310
205 215 220 230 235 245 250 260 270 275 285 290 300 305 315
210 215 225 230 240 250 255 265 270 280 290 295 305 310 320
210 220 230 235 245 250 260 270 275 285 295 300 310 315 325
215 225 230 240 250 255 265 270 280 290 295 305 315 320 330
220 225 235 245 250 260 270 275 285 295 300 310 320 325 335
220 230 240 245 255 265 270 280 290 300 305 315 325 330 340
225 235 240 250 260 265 275 285 295 300 310 320 330 335 345
230 235 245 255 265 270 280 290 300 305 315 325 335 340 350
230 240 250 255 265 275 285 295 300 310 320 330 335 345 355
235 245 250 260 270 280 290 300 305 315 325 335 340 350 360
235 245 255 265 275 285 290 300 310 320 330 340 345 355 365
240 250 260 270 280 285 295 305 315 325 335 340 350 360 370
245 255 265 270 280 290 300 310 320 330 340 345 355 365 375
330
325
320
315
310
305
300
295
290
285
280
375
370
365
360
355
350
345
340
335
WEIGHT SCALE
12 11 10 9 8 7 6 5 4 3
1RM
12Reps
245 255 265 275 285 295 305 315 325 335 340 350 360 370 380
250 260 270 280 290 300 310 320 325 335 345 355 365 375 385
255 265 275 285 295 300 310 320 330 340 350 360 370 380 390
255 265 275 285 295 305 315 325 335 345 355 365 375 385 395
260 270 280 290 300 310 320 330 340 350 360 370 380 390 400
265 275 285 295 305 315 325 335 345 355 365 375 385 395 405
265 275 285 295 310 320 330 340 350 360 370 380 390 400 410
270 280 290 300 310 320 330 340 355 365 375 385 395 405 415
275 285 295 305 315 325 335 345 355 370 380 390 400 410 420
275 285 300 310 320 330 340 350 360 370 385 395 405 415 425
280 290 300 310 325 335 345 355 365 375 385 400 410 420 430
285 295 305 315 325 335 350 360 370 380 390 400 415 425 435
285 295 310 320 330 340 350 365 375 385 395 405 420 430 440
290 300 310 325 335 345 355 365 380 390 400 410 425 435 445
295 305 315 325 340 350 360 370 385 395 405 415 430 440 450
295 305 320 330 340 355 365 375 385 400 410 420 430 445 455
300 310 320 335 345 355 370 380 390 405 415 425 435 450 460
300 315 325 335 350 360 370 385 395 405 420 430 440 455 465
305 315 330 340 355 365 375 390 400 410 425 435 445 460 470
310 320 335 345 355 370 380 390 405 415 430 440 450 465 475
460
455
450
445
440
435
430
425
420
415
410
405
400
395
390
385
380
475
470
465
WEIGHT SCALE
12 11 10 9 8 7 6 5 4 3
1RM
12Reps
310 325 335 350 360 370 385 395 410 420 430 445 455 470 480
315 325 340 350 365 375 390 400 410 425 435 450 460 475 485
320 330 345 355 370 380 390 405 415 430 440 455 465 480 490
320 335 345 360 370 385 395 410 420 435 445 460 470 485 495
325 340 350 365 375 390 400 415 425 440 450 465 475 490 500
325 340 355 365 380 390 405 415 430 440 455 465 480 490 505
330 345 355 370 385 395 410 420 435 445 460 470 485 500 510
335 350 360 375 385 400 410 425 440 450 465 475 490 500 515
340 350 365 375 390 405 415 430 440 455 470 480 495 505 520
340 355 370 380 395 405 420 435 445 460 475 485 500 510 525
345 360 370 385 400 410 425 435 450 465 475 490 505 515 530
350 360 375 390 400 415 430 440 455 470 480 495 510 520 535
350 365 380 390 405 420 430 445 460 475 485 500 515 525 540
355 370 380 395 410 420 435 450 465 475 490 505 520 530 545
360 370 385 400 415 425 440 455 470 480 495 510 525 535 550
360 375 390 400 415 430 445 460 470 485 500 515 525 540 555
365 380 390 405 420 435 450 460 475 490 505 520 530 545 560
365 380 395 410 425 440 450 465 480 495 510 525 535 550 565
370 385 400 415 430 440 455 470 485 500 513 525 540 555 570
375 390 405 415 430 445 460 475 490 505 515 530 545 560 575575
570
565
560
555
550
490
545
540
535
530
525
520
485
480
515
510
505
500
495
WEIGHT SCALE
12 11 10 9 8 7 6 5 4 3
1RM
12Reps
375 390 405 420 435 450 465 480 495 510 520 535 550 565 580
380 395 410 425 440 455 470 485 495 510 525 540 555 570 585
385 400 415 430 445 455 470 485 500 515 530 545 560 575 590
385 400 415 430 445 460 475 490 505 520 535 550 565 580 595
390 405 420 435 450 465 480 495 510 525 540 555 570 585 600600
595
590
585
580
MONMONMONMON WEDWEDWEDWED FRIFRIFRIFRI
WARM-UP WARM-UP WARM-UP
STRETCH STRETCH STRETCH
LEAD IN LEAD IN LEAD IN
WORK OUT WORK OUT WORK OUT
LIFT LIFT
LIFT
WEEK 1 RUNNINGWEEK 1 RUNNINGWEEK 1 RUNNINGWEEK 1 RUNNING
2X (STRIDE 20 YDS, BURST 20 YDS)
12 X 110 YD STRIDERS
45 SEC REST
3 SETS (5 DOT DRILL A-D)
24-May24-May24-May24-May
4-40 YD STRIDERS
FORM RUN
OL/DT- 19 SEC OL/DT- 19 SEC
DE/LB/TE/K- 17 SEC DE/LB/TE/K- 17 SEC
QB/WR/RB/DB- 16 SEC QB/WR/RB/DB- 16 SEC
2X (STRIDE 20 YDS, BURST 20 YDS) 2X (STRIDE 20 YDS, BURST 20 YDS)
10 X 110 YD STRIDERS 10 X 110 YD STRIDERS
45 SEC REST 45 SEC REST
OL/DT 19- SEC
DE/LB/TE/K- 17 SEC
QB/WR/RB/DB- 16 SEC
20-May20-May20-May20-May 22-May22-May22-May22-May
4-40 YD STRIDERS 4-40 YD STRIDERS
FORM RUN FORM RUN
MONMONMONMON WEDWEDWEDWED FRIFRIFRIFRI
WARM-UP WARM-UP WARM-UP
STRETCH STRETCH STRETCH
LEAD IN LEAD IN LEAD IN
WORK OUT WORK OUT WORK OUT
LIFT
LIFT
LIFT
3 MINs REST BETWEEN SETS
3X (STRIDE 20 YDS, BURST 20 YDS)
4 SETS (10X- 40 YARD DASH)
20 SEC REST BETWEEN REPS
QB/WR/RB/DB- 16 SEC
45 SEC REST
WALK BACK TO THE
LINE FOR REST
OL/DT- 19 SEC
1:30 MINUTES
REST BETWEEN SETS
DE/LB/TE/K- 17 SEC 2X (A - H 6 CONE DRILL)
3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS)
12 X 110 YD STRIDERS 6 SETS POSTITON CONDITIONING
WEEK 2 RUNNINGWEEK 2 RUNNINGWEEK 2 RUNNINGWEEK 2 RUNNING
FORM RUN FORM RUN
29-May29-May29-May29-May 31-May31-May31-May31-May
4-40 YD STRIDERS 4-40 YD STRIDERS
FORM RUN
27-May27-May27-May27-May
4-40 YD STRIDERS
MONMONMONMON WEDWEDWEDWED FRIFRIFRIFRI
WARM-UP WARM-UP WARM-UP
STRETCH STRETCH STRETCH
LEAD IN LEAD IN LEAD IN
WORK OUT WORK OUT WORK OUT
LIFT
LIFT
LIFT
QB/WR/RB/DB- 53 SEC
3 X 300 YARD SHUFFLE SPRINT 4X (50, 40, 30, 20, 10)
2 MINUTES REST 15 SECONDS BETWEEN REPS
300 YARDS=
5 CONSECUTIVE 60YD SPRINTS 1 MINUTE BETWEEN SETS
FORM RUN FORM RUN
3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS)
2X (A - H 6 CONE DRILL)
3 SETS (5 DOT DRILL A-D)
3-Jun3-Jun3-Jun3-Jun 7-Jun7-Jun7-Jun7-Jun
6 SETS POSTITON CONDITIONING
WALK BACK TO THE
LINE FOR REST
1:30 MINUTES
REST BETWEEN SETS
4-40 YD STRIDERS
FORM RUN
3X (STRIDE 20 YDS, BURST 20 YDS)
OL/DL- 63 SEC 3 SETS (5 DOT DRILL E-H)
LB/TE/K- 56 SEC
WEEK 3 RUNNINGWEEK 3 RUNNINGWEEK 3 RUNNINGWEEK 3 RUNNING
5-Jun5-Jun5-Jun5-Jun
4-40 YD STRIDERS 4-40 YD STRIDERS
MONMONMONMON WEDWEDWEDWED FRIFRIFRIFRI
WARM-UP WARM-UP WARM-UP
STRETCH STRETCH STRETCH
LEAD IN LEAD IN LEAD IN
WORK OUT WORK OUT WORK OUT
LIFT LIFT
LIFT
2X (A - H 6 CONE DRILL)
FORM RUN FORM RUN
3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS)
6 SETS
POSTITON CONDITIONING 4X (STRIDE 20, SPRINT 20, STRIDE 20)
DE/LB/TE/K- 17 SEC
QB/WR/RB/DB- 16 SEC
4-40 YD STRIDERS 4-40 YD STRIDERS
12 X 110 YD STRIDERS
45 SEC REST
OL/DT- 19 SEC
4-40 YD STRIDERS
FORM RUN
3X (STRIDE 20 YDS, BURST 20 YDS)
JOG BACK TO THE
LINE FOR REST 12X (SPRINT 20, STRIDE 20, SPRINT 20)
1:30 MINUTES
REST BETWEEN SETS ALL 6 CONE DRILLS
10-Jun10-Jun10-Jun10-Jun
WEEK 4 RUNNINGWEEK 4 RUNNINGWEEK 4 RUNNINGWEEK 4 RUNNING
12-Jun12-Jun12-Jun12-Jun 14-Jun14-Jun14-Jun14-Jun
MONMONMONMON WEDWEDWEDWED FRIFRIFRIFRI
WARM-UP WARM-UP WARM-UP
STRETCH STRETCH STRETCH
LEAD IN LEAD IN LEAD IN
WORK OUT WORK OUT WORK OUT
LIFT
LIFT LIFT
SPRINT 6X (50,40,30,20,10,5)
15 SEC BETWEEN REPS/
1 MIN BETWEEN SETS
QB/WR/RB/DB- 16 SEC
3 SETS (5 DOT DRILL E-H)
45 SEC REST
OL/DT- 19 SEC
DE/LB/TE/K- 17 SEC
WEEK 5 RUNNINGWEEK 5 RUNNINGWEEK 5 RUNNINGWEEK 5 RUNNING
21-Jun21-Jun21-Jun21-Jun
4-40 YD STRIDERS
OL/DL- 70 SEC
1:30 MINUTES
REST BETWEEN SETS
LB/TE/K- 62 SEC 2X (A - H 6 CONE DRILL)
QB/WR/RB/DB- 59 SEC 3 SETS (5 DOT DRILL A-D)
3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS)
1 X 300 YARD SHUFFLE
6 SETS
POSTITON CONDITIONING
300 YARDS=
12 CONSECUTIVE 25 YD SPRINTS
JOG BACK TO THE
LINE FOR REST
17-Jun17-Jun17-Jun17-Jun 19-Jun19-Jun19-Jun19-Jun
4-40 YD STRIDERS 4-40 YD STRIDERS
FORM RUN FORM RUN FORM RUN
3X (STRIDE 20 YDS, BURST 20 YDS)
12 X 110 YD STRIDERS
MONMONMONMON WEDWEDWEDWED FRIFRIFRIFRI
WARM-UP WARM-UP WARM-UP
STRETCH STRETCH STRETCH
LEAD IN LEAD IN LEAD IN
WORK OUT WORK OUT WORK OUT
LIFT
LIFT LIFT
DE/LB/TE/K- 17 SEC 2X (ALL 6 CONE DRILL)
QB/WR/RB/DB- 16 SEC 10 SEC REST FOR 6 CONE
DE/LB/TE/K- 17 SEC
QB/WR/RB/DB- 16 SEC
2 SETS (8 X 110 YD STRIDERS)
45 SEC BETWEEN REPS/
5 MIN BETWEEN SETS
OL/DT- 19 SEC
2 SETS (8 X 110 YD STRIDERS)
5 SETS
POSTITON CONDITIONING
45 SEC BETWEEN REPS/
5 MIN BETWEEN SETS
JOG BACK TO THE
LINE FOR REST
OL/DT- 19 SEC
1:30 MINUTES
REST BETWEEN SETS
3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS)
24-Jun24-Jun24-Jun24-Jun 26-Jun26-Jun26-Jun26-Jun
WEEK 6 RUNNINGWEEK 6 RUNNINGWEEK 6 RUNNINGWEEK 6 RUNNING
28-Jun28-Jun28-Jun28-Jun
4-40 YD STRIDERS
FORM RUN
3X (STRIDE 20 YDS, BURST 20 YDS)
4-40 YD STRIDERS 4-40 YD STRIDERS
FORM RUN FORM RUN
MONMONMONMON WEDWEDWEDWED FRIFRIFRIFRI
WARM-UP WARM-UP WARM-UP
STRETCH STRETCH STRETCH
LEAD IN LEAD IN LEAD IN
WORK OUT WORK OUT WORK OUT
LIFT LIFT LIFT
FORM RUN
3X (STRIDE 20 YDS, BURST 20 YDS)
4 X 300 YARD SHUFFLE
3 SETS (5 DOT DRILL A-D)
LB/TE/K- 56 SEC
QB/WR/RB/DB- 53 SEC
WEEK 7 RUNNINGWEEK 7 RUNNINGWEEK 7 RUNNINGWEEK 7 RUNNING
5-Jul5-Jul5-Jul5-Jul
4-40 YD STRIDERS
OL/DT- 19 SEC
1:30 MINUTES
REST BETWEEN SETS
DE/LB/TE/K- 17 SEC 2X (ALL 6 CONE DRILLS)
QB/WR/RB/DB- 16 SEC 10 SEC REST FOR 6 CONE
3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS)
2 SETS (8 X 110 YD STRIDERS)
6 SETS
POSTITON CONDITIONING
45 SEC BETWEEN REPS/
5 MIN BETWEEN SETS
JOG BACK TO THE
LINE FOR REST
1-Jul1-Jul1-Jul1-Jul 3-Jul3-Jul3-Jul3-Jul
4-40 YD STRIDERS 4-40 YD STRIDERS
FORM RUN FORM RUN
2 MINUTES REST
300 YARDS=
5 CONSECUTIVE 60YD SPRINTS
OL/DL- 63 SEC
MONMONMONMON WEDWEDWEDWED FRIFRIFRIFRI
WARM-UP WARM-UP WARM-UP
STRETCH STRETCH STRETCH
LEAD IN LEAD IN LEAD IN
WORK OUT WORK OUT WORK OUT
LIFT
LIFT LIFT
1 MINUTE BETWEEN SETS
3 SETS (5 DOT DRILL A-D)
3 SETS (5 DOT DRILL E-H)
2 SETS (10 X 110 YD STRIDERS)
6 SETS
POSTITON CONDITIONING
45 SEC BETWEEN REPS/
5 MIN BETWEEN SETS
JOG BACK TO THE
LINE FOR REST
OL/DT- 19 SEC
1:30 MINUTES
REST BETWEEN SETS
SPRINT 6X (50,40,30,20,10,5)
15 SEC BETWEEN REPS
12-Jul12-Jul12-Jul12-Jul
4-40 YD STRIDERS
FORM RUN
DE/LB/TE/K- 17 SEC 1X (ALL 6 CONE DRILLS)
QB/WR/RB/DB- 16 SEC 10 SEC REST FOR 6 CONE
4-40 YD STRIDERS 4-40 YD STRIDERS
FORM RUN FORM RUN
3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS)
8-Jul8-Jul8-Jul8-Jul 10-Jul10-Jul10-Jul10-Jul
WEEK 8 RUNNINGWEEK 8 RUNNINGWEEK 8 RUNNINGWEEK 8 RUNNING
3X (STRIDE 20 YDS, BURST 20 YDS)
MONMONMONMON WEDWEDWEDWED FRIFRIFRIFRI
WARM-UP WARM-UP WARM-UP
STRETCH STRETCH STRETCH
LEAD IN LEAD IN LEAD IN
WORK OUT WORK OUT WORK OUT
LIFT LIFT
LIFT
ALL 6 CONE DRILLS
3X (STRIDE 20 YDS, BURST 20 YDS)
4X (STRIDE 20, SPRINT 20, STRIDE 20)
12X (SPRINT 20, STRIDE 20, SPRINT 20)
300 YARDS=
5 CONSECUTIVE 60YD SPRINTS 1 MINUTE BETWEEN SETS
OL/DL- 63 SEC 3 SETS (5 DOT DRILL E-H)
LB/TE/K- 56 SEC
QB/WR/RB/DB- 53 SEC
3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS)
3 X 300 YARD SHUFFLE SPRINT 6X (50, 40, 30, 20, 10)
2 MINUTES REST 15 SECONDS BETWEEN REPS
4-40 YD STRIDERS 4-40 YD STRIDERS
FORM RUN FORM RUN
WEEK 9 RUNNINGWEEK 9 RUNNINGWEEK 9 RUNNINGWEEK 9 RUNNING
19-Jul19-Jul19-Jul19-Jul
4-40 YD STRIDERS
FORM RUN
15-Jul15-Jul15-Jul15-Jul 17-Jul17-Jul17-Jul17-Jul
MONMONMONMON WEDWEDWEDWED FRIFRIFRIFRI
WARM-UP WARM-UP WARM-UP
STRETCH STRETCH STRETCH
LEAD IN LEAD IN LEAD IN
WORK OUT WORK OUT WORK OUT
LIFT
LIFT LIFT
QB/WR/RB/DB- 16 SEC 10 SEC REST FOR 6 CONE
3 SETS (5 DOT DRILL E-H)
20 SEC REST BETWEEN REPS
22-Jul22-Jul22-Jul22-Jul 24-Jul24-Jul24-Jul24-Jul
4-40 YD STRIDERS 4-40 YD STRIDERS
26-Jul26-Jul26-Jul26-Jul
4-40 YD STRIDERS
45 SEC BETWEEN REPS/
5 MIN BETWEEN SETS
JOG BACK TO THE
LINE FOR REST
OL/DT- 19 SEC
1:30 MINUTES
REST BETWEEN SETS
DE/LB/TE/K- 17 SEC 1X (ALL 6 CONE DRILLS)
FORM RUN FORM RUN
3X (STRIDE 20 YDS, BURST 20 YDS)
3 MINs REST BETWEEN SETS
3X (STRIDE 20 YDS, BURST 20 YDS)
2 SETS (10 X 110 YD STRIDERS)
6 SETS
POSTITON CONDITIONING
FORM RUN
3X (STRIDE 20 YDS, BURST 20 YDS)
4 SETS (10X- 40 YARD DASH)
WEEK 10 RUNNINGWEEK 10 RUNNINGWEEK 10 RUNNINGWEEK 10 RUNNING
MONMONMONMON WEDWEDWEDWED FRIFRIFRIFRI
WARM-UP WARM-UP WARM-UP
STRETCH STRETCH STRETCH
LEAD IN LEAD IN LEAD IN
WORK OUT WORK OUT WORK OUT
LIFT LIFT LIFT
3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS)
10 SEC REST FOR 6 CONE
3 SETS (5 DOT DRILL E-H)
31-Jul31-Jul31-Jul31-Jul 2-Aug2-Aug2-Aug2-Aug
JOG BACK TO THE
LINE FOR REST
1:30 MINUTES
REST BETWEEN SETS
1X (ALL 6 CONE DRILLS)
FORM RUN
3X (STRIDE 20 YDS, BURST 20 YDS)
6 SETS
POSTITON CONDITIONING
OL/DL- 63 SEC DE/LB/TE/K- 17 SEC
LB/TE/K- 56 SEC QB/WR/RB/DB- 16 SEC
QB/WR/RB/DB- 53 SEC
4 X 300 YARD SHUFFLE 2 SETS (10 X 110 YD STRIDERS)
2 MINUTES REST
45 SEC BETWEEN REPS/
5 MIN BETWEEN SETS
300 YARDS=
5 CONSECUTIVE 60YD SPRINTS OL/DT- 19 SEC
4-40 YD STRIDERS 4-40 YD STRIDERS
FORM RUN
29-Jul29-Jul29-Jul29-Jul
4-40 YD STRIDERS
FORM RUN
WEEK 11 RUNNINGWEEK 11 RUNNINGWEEK 11 RUNNINGWEEK 11 RUNNING
MONMONMONMON WEDWEDWEDWED FRIFRIFRIFRI
WARM-UP WARM-UP WARM-UP
STRETCH STRETCH STRETCH
LEAD IN LEAD IN LEAD IN
WORK OUT WORK OUT WORK OUT
LIFT
LIFT LIFT
OL/DT- 19 SEC
1:30 MINUTES
REST BETWEEN SETS 3 MINs REST BETWEEN SETS
DE/LB/TE/K- 17 SEC 1X (ALL 6 CONE DRILLS)
QB/WR/RB/DB- 16 SEC 10 SEC REST FOR 6 CONE
3 SETS (5 DOT DRILL E-H)
3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS)
2 SETS (10 X 110 YD STRIDERS)
6 SETS
POSTITON CONDITIONING 4 SETS (10X- 40 YARD DASH)
45 SEC BETWEEN REPS/
5 MIN BETWEEN SETS
JOG BACK TO THE
LINE FOR REST 20 SEC REST BETWEEN REPS
WEEK 12 RUNNINGWEEK 12 RUNNINGWEEK 12 RUNNINGWEEK 12 RUNNING
5-Aug5-Aug5-Aug5-Aug 7-Aug7-Aug7-Aug7-Aug 9-Aug9-Aug9-Aug9-Aug
4-40 YD STRIDERS 4-40 YD STRIDERS 4-40 YD STRIDERS
FORM RUN FORM RUN FORM RUN
MONMONMONMON WEDWEDWEDWED FRIFRIFRIFRIDB
PUSH UP ROW 20 Stretch 20 Stretch 20DB
PUSH UP ROW 20 Stretch 20 Stretch 20DB
PUSH UP ROW 20 Stretch 20 Stretch 20
12 10 2 x 8 Repeat 8 8 8 8 8 2 x 10 2 x 8 2 x 10
10 10 10 10 8 8 8 8 10 10 10
20 20 20 6 6 6 12 12 12
12 12 12 5 5 5 10 10 10
10 10 10 15 15 15 10 8 2 x 6 Repeat
15 15 15 20 20 20 10 10 10
10 10 10 10 10 10 10 15 15 15
EACH LEG
10 10 10 12 12 12 12 12 12
20 20 20 12 12 12
15 15 15 15 12 12 12 12 8 8 8 8
S
U
P
E
R
S
E
T
3 WAY DB
SHOULDER AB ROLL
1 Minute per Side 3 Sets.
PULL UPS
BB
SHOULDER
PRESS
BB
SHOULDER
SHRUGS
S
U
P
E
R
S
E
T
DB FLY
MB 3 TAP
PASS
6 WAY PLATE
WORKOUT
LEG RAISE
TO HIP UP
BENTOVER
BB ROW
4 WAY
PLANK
S
U
P
E
R
S
E
T
WEEK 1 LIFTINGWEEK 1 LIFTINGWEEK 1 LIFTINGWEEK 1 LIFTING
20-May20-May20-May20-May 22-May22-May22-May22-May 24-May24-May24-May24-May
POWER
CLEAN SPLIT JERK
HANG
CLEAN TO
PUSH PRESS
S
U
P
E
R
S
E
T
S
U
P
E
R
S
E
T
S/L BOX
JUMPS
SIDE
PLANK
TWIST PULL UPS
ALT DB
BENCH
PRESS
BACK
SQUAT
DB SQUAT
JUMP
S
U
P
E
R
S
E
T
MB
SIT UP
DB SQUAT
JUMP/ PRESS RDL
BB STEP UPS DIPS
DB
BENCH
INCLINE
BEN PRESS
HAMSTRING
SLIDER
DECLINE MB
SIT UPS
BENTOVER
BB ROW
S
U
P
E
R
S
E
T
MONMONMONMON WEDWEDWEDWED FRIFRIFRIFRIDB
PUSH UP ROW 20 Stretch 20 Stretch 20DB
PUSH UP ROW 20 Stretch 20 Stretch 20DB
PUSH UP ROW 20 Stretch 20 Stretch 20
12 10 2 x 8 Repeat 2 x 12 2 x 10 2 x 12 2 x 10 3 x 8 12
8 6 4 Repeat 8 8 8 8 10 10 10
20 20 20 6 6 6 6 8 8 8
12 12 12 5 5 5 10 10 10 10
10 10 10 15 15 15 10 10 10 10
15 15 15 20 20 20 8 8 8
12 10 8 Repeat 10 10 10 15 15 15
EACH LEG
10 10 10 12 12 12 12 12 12 12
20 20 20 8 8 8 8
15 15 15 15 12 12 12 12 5 5 5 5
EACH
LEG
1 Minute per Side 3 Sets.
S
U
P
E
R
S
E
T
S
U
P
E
R
S
E
T
S
U
P
E
R
S
E
T
S
U
P
E
R
S
E
T
S
U
P
E
R
S
E
T
S
U
P
E
R
S
E
T
WEEK 2 LIFTINGWEEK 2 LIFTINGWEEK 2 LIFTINGWEEK 2 LIFTING
27-May27-May27-May27-May 29-May29-May29-May29-May 31-May31-May31-May31-May
POWER
CLEAN SPLIT JERK
HANG
CLEAN TO
PUSH PRESS
PULL UPS
BB
SHOULDER
PRESS
BB
SHOULDER
SHRUGS
BENCH
PRESS
BACK
SQUAT
S
U
P
E
R
S
E
T
DB SQUAT
JUMP
MB
SIT UP
FRONT
SQUAT RDL
SLIDE
PLANK
TWIST PULL UPS
S/L BOX
JUMPS
DB FLY
MB 3 TAP
PASS
6 WAY PLATE
WORKOUT
LEG RAISE
TO HIP UP
BENTOVER
BB ROW
4 WAY
PLANK
BB STEP UPS DIPS
BB S/L
SQUAT
DB
INCLINE
BEN PRESS
HAMSTRING
SLIDER
DECLINE MB
SIT UPS
3 WAY DB
SHOULDER AB ROLL
BENTOVER
BB ROW
MONMONMONMON WEDWEDWEDWED FRIFRIFRIFRIDB
PUSH UP ROW 20 Stretch 20 Stretch 20DB
PUSH UP ROW 20 Stretch 20 Stretch 20DB
PUSH UP ROW 20 Stretch 20 Stretch 20
12 10 2 x 8 Repeat 10 10 8 8 8 10 10 10 10 10
4 4 4 4 4 10 10 10 10 10 10 10
4
20 20 20 6 6 6 12 12 12
12 12 12 5 5 5 5 10 10 10
10 10 10 12 12 12 12 12 12 12
15 15 15 20 20 20 10 10 8 8
3 3 3 3 3 12 12 12 15 15 15 15
3 EACH LEG
8 8 8 15 15 15 15 10 10 10
15 15 15 12 12 12
12 12 12 12 12 12 12 12 12 12
S
U
P
E
R
S
E
T
WEEK 3 LIFTINGWEEK 3 LIFTINGWEEK 3 LIFTINGWEEK 3 LIFTING
ALT DB
BENCH
PRESS
BACK
SQUAT
DB SQUAT
JUMP
MB
SIT UP
DB SQUAT
JUMP/ PRESS RDL
3-Jun3-Jun3-Jun3-Jun 5-Jun5-Jun5-Jun5-Jun 7-Jun7-Jun7-Jun7-Jun
POWER
CLEAN SPLIT JERK
HANG
CLEAN TO
PUSH PRESS
S
U
P
E
R
S
E
T
S
U
P
E
R
S
E
T
S
U
P
E
R
S
E
T
S/L BOX
JUMPS
SIDE
PLANK
TWIST PULL UPS
BB STEP UPS DIPS
DB
BENCH
INCLINE
BEN PRESS
HAMSTRING
SLIDER
DECLINE MB
SIT UPS
PULL UPS
BB
SHOULDER
PRESS
BB
SHOULDER
SHRUGS
S
U
P
E
R
S
E
T
S
U
P
E
R
S
E
T
3 WAY DB
SHOULDER AB ROLL
BENTOVER
BB ROW
DB FLY
MB 3 TAP
PASS
6 WAY PLATE
WORKOUT
LEG RAISE
TO HIP UP
BENTOVER
BB ROW
4 WAY
PLANK
S
U
P
E
R
S
E
T
90 Seconds per Side 3 Sets.
MONMONMONMON WEDWEDWEDWED FRIFRIFRIFRIDB
PUSH UP ROW 20 Stretch 20 Stretch 20DB
PUSH UP ROW 20 Stretch 20 Stretch 20DB
PUSH UP ROW 20 Stretch 20 Stretch 20
2 x 6 2 x 4 2 x 6 4 5 5 5 5 5 2 x 5 2 x 4 3 x 2
5 5 5 3 3 3 3 10 10 10
3 3 3
25 25 25 3 3 3 3 8 8 8
8 8 8 5 5 5 5 6 6 6
EACH LEG
4 4 4 4 6 6 6 6 2 x 8 2 x 4 2 x 8 4
6 6 6 6 8 8 8 8 6 4 6 4
7 7 7 7 7 12 12 12 15 15 15
EACH LEG
4 x 6 12 12 12 10 10 10 10
15 15 15 15 6 6 6 6
8 8 8 12 12 12 12 8 8 8 8
BENCH
PRESS
BACK
SQUAT
DB SQUAT
JUMP
WEEK 4 LIFTINGWEEK 4 LIFTINGWEEK 4 LIFTINGWEEK 4 LIFTING
10-Jun10-Jun10-Jun10-Jun 12-Jun12-Jun12-Jun12-Jun 14-Jun14-Jun14-Jun14-Jun
POWER
CLEAN SPLIT JERK
HANG
CLEAN TO
PUSH PRESS
S
U
P
E
R
S
E
T
BB STEP UPS DIPS
BB S/L
SQUAT
DB
INCLINE
BEN PRESS
HAMSTRING
SLIDER
DECLINE MB
SIT UPS
S/L BOX
JUMPS
SIDE
PLANK
TWIST PULL UPS
PULL UPS
BB
SHOULDER
PRESS
BB
SHOULDER
SHRUGS
S
U
P
E
R
S
E
T
S
U
P
E
R
S
E
T
MB
SIT UP
FRONT
SQUAT RDL
S
U
P
E
R
S
E
T
DB FLY
MB 3 TAP
PASS
6 WAY PLATE
WORKOUT
LEG RAISE
TO HIP UP
BENTOVER
BB ROW
4 WAY
PLANK
3 WAY DB
SHOULDER AB ROLL
BENTOVER
BB ROW
S
U
P
E
R
S
E
T
S
U
P
E
R
S
E
T
S
U
P
E
R
S
E
T
90 Seconds per Side 3 Sets.
MONMONMONMON WEDWEDWEDWED FRIFRIFRIFRIDB
PUSH UP ROW 20 Stretch 20 Stretch 20DB
PUSH UP ROW 20 Stretch 20 Stretch 20DB
PUSH UP ROW 20 Stretch 20 Stretch 20
4 4 4 3 x 2 2 x 4 4 x 2 2 x 3 2 x 2 3 2
3 3 3 3 3 2 2 2 2 8 8 8
25 25 25 2 2 2 2 25 25 25
10 10 10 10 5 5 5 5 5 5 5
5 5 5 4 4 4 4 4 8 8 8 8
8 8 8 5 5 5 4 4 4 4
3 3 3 3 12 12 12 20 20 20
2 2 2 EACH LEG
5 5 5 12 12 12 6 6 6 6
15 15 15 12 12 12 12
8 8 8 15 15 15 8 8 8 8
S/L BOX
JUMPS
SIDE
PLANK
TWIST PULL UPS
PULL UPS
BB
SHOULDER
PRESS
BB
SHOULDER
SHRUGS
S
U
P
E
R
S
E
T
S
U
P
E
R
S
E
T
DB SQUAT
JUMP
MB
SIT UP
DB SQUAT
JUMP/ PRESS SB V ROLLER
ALT DB
BENCH
PRESS
BACK
SQUAT
AB ROLL
BENTOVER
BB ROW
S
U
P
E
R
S
E
T
S
U
P
E
R
S
E
T
S
U
P
E
R
S
E
T
WEEK 5 LIFTINGWEEK 5 LIFTINGWEEK 5 LIFTINGWEEK 5 LIFTING
17-Jun17-Jun17-Jun17-Jun 19-Jun19-Jun19-Jun19-Jun 21-Jun21-Jun21-Jun21-Jun
POWER
CLEAN SPLIT JERK
HANG
CLEAN TO
PUSH PRESS
S
U
P
E
R
S
E
T
S
U
P
E
R
S
E
T
3 WAY DB
SHOULDER
DB FLY
MB 3 TAP
PASS
6 WAY PLATE
WORKOUT
LEG RAISE
TO HIP UP
BENTOVER
BB ROW
4 WAY
PLANK
BB STEP UPS DIPS
SB/DB
BENCH
INCLINE
BEN PRESS
HAMSTRING
SLIDER
DECLINE MB
SIT UPS
90 Seconds per Side 3 Sets.
MONMONMONMON WEDWEDWEDWED FRIFRIFRIFRIDB
PUSH UP ROW 20 Stretch 20 Stretch 20DB
PUSH UP ROW 20 Stretch 20 Stretch 20DB
PUSH UP ROW 20 Stretch 20 Stretch 20
12 8 12
20 20 20
12 12 12
10 10 10
25 25 25
12 6 12
8 10 8
15 15 15
12 12 12
EACH LEG EACH LEG EACH LEG
WIDE GRIP
BENCH
PRESS
DB
BENCH
PRESS
WIDE GRIP
BENCH
PRESS
MB SIT UPS MB SIT UPS MB SIT UPS
CIRCUIT TRAINING 5 SETS
3 MINUTE REST BETWEEN SETS
CIRCUIT TRAINING 5 SETS
3 MINUTE REST BETWEEN SETS
CIRCUIT TRAINING 5 SETS
3 MINUTE REST BETWEEN SETS
DOUBLE
CRUNCH
DOUBLE
CRUNCH
DOUBLE
CRUNCH
DEAD LIFT DEAD LIFT DEAD LIFT
DB LUNGES
DB
SHOULDER
PRESS
DB
SHOULDER
PRESS
DB
SHOULDER
PRESS
DB LUNGES DB LUNGES
HAMSTRING
SLIDER
HAMSTRING
SLIDER
HAMSTRING
SLIDER
PULL UPS PULL UPS PULL UPS
LEG RAISE LEG RAISE LEG RAISE
WEEK 6 LIFTINGWEEK 6 LIFTINGWEEK 6 LIFTINGWEEK 6 LIFTING
24-Jun24-Jun24-Jun24-Jun 26-Jun26-Jun26-Jun26-Jun 28-Jun28-Jun28-Jun28-Jun
MONMONMONMON WEDWEDWEDWED FRIFRIFRIFRIDB
PUSH UP ROW 20 Stretch 20 Stretch 20DB
PUSH UP ROW 20 Stretch 20 Stretch 20DB
PUSH UP ROW 20 Stretch 20 Stretch 20
2 x 5 2 x 3 3 x 1 5 5 5 5
8 8 8 8 8 8 2 x 5 2 x 3 2 x 5 2 x 3
30 30 30 30 20 8 8 8
10 10 10 10 12 7 7 7 7
8 8 8 8 10 10 10 8 8 5
12 12 12 12 25
10 10 10 12 8 8 8 8
10 10 10 8 15 15 15 15
15 15 15 15 12 12 12
5 MINUTES TOTAL TIME 12 60 TOTAL REPS
EACH LEG
90 Seconds per Side 3 Sets.
S
U
P
E
R
S
E
T
S
U
P
E
R
S
E
T
S
U
P
E
R
S
E
T
S
U
P
E
R
S
E
T
3 WAY DB
SHOULDER PULL UPS DIPS
LEG RAISE
TO HIP UP LEG RAISE AB ROLL
S/L CURLS
DOUBLE
CRUNCH
4 WAY
PLANK
DB
INCLINE
BEN PRESS DEAD LIFT
WEEK 7 LIFTINGWEEK 7 LIFTINGWEEK 7 LIFTINGWEEK 7 LIFTING
1-Jul1-Jul1-Jul1-Jul 3-Jul3-Jul3-Jul3-Jul 5-Jul5-Jul5-Jul5-Jul
POWER
CLEAN
FRONT
SQUAT TO
SPLIT JERK
CIRCUIT TRAINING 5 SETS
3 MINUTE REST BETWEEN SETS
BB
STEP UPS DB LUNGES
SIDE
PLANK
TWIST
PULL UPS
DB
SHOULDER
PRESS
CLOSE GRIP
BENCH
PRESS
BENCH
PRESS
CLOSE GRIP
BENCH
PRESS
BACK
SQUAT
MB
SIT UP MB SIT UPS
BB BENT
OVER ROW
BB
SHOULDER
SHRUGS
350 LB
BB HOLD
HAMSTRING
SLIDER
BICEP
CURLS
MONMONMONMON WEDWEDWEDWED FRIFRIFRIFRIDB
PUSH UP ROW 20 Stretch 20 Stretch 20DB
PUSH UP ROW 20 Stretch 20 Stretch 20DB
PUSH UP ROW 20 Stretch 20 Stretch 20
8 6 8
20 20 20
12 12 12
10 10 10
25 25 25
12 12 12
8 8 8
15 15 15
12 12 12
EACH LEG EACH LEG EACH LEG
WEEK 8 LIFTINGWEEK 8 LIFTINGWEEK 8 LIFTINGWEEK 8 LIFTING
8-Jul8-Jul8-Jul8-Jul 10-Jul10-Jul10-Jul10-Jul 12-Jul12-Jul12-Jul12-Jul
DB
SHOULDER
PRESS
DB
SHOULDER
PRESS
DB
SHOULDER
PRESS
WIDE GRIP
BENCH
PRESS
DB
BENCH
PRESS
CLOSE GRIP
BENCH
PRESS
MB SIT UPS MB SIT UPS MB SIT UPS
CIRCUIT TRAINING 5 SETS
3 MINUTE REST BETWEEN SETS
CIRCUIT TRAINING 5 SETS
3 MINUTE REST BETWEEN SETS
CIRCUIT TRAINING 5 SETS
3 MINUTE REST BETWEEN SETS
DB LUNGES DB LUNGES DB LUNGES
PULL UPS PULL UPS PULL UPS
LEG RAISE LEG RAISE LEG RAISE
DOUBLE
CRUNCH
DOUBLE
CRUNCH
DOUBLE
CRUNCH
DEAD LIFT DEAD LIFT DEAD LIFT
HAMSTRING
SLIDER
HAMSTRING
SLIDER
HAMSTRING
SLIDER
MONMONMONMON WEDWEDWEDWED FRIFRIFRIFRIDB
PUSH UP ROW 20 Stretch 20 Stretch 20DB
PUSH UP ROW 20 Stretch 20 Stretch 20DB
PUSH UP ROW 20 Stretch 20 Stretch 20
12 10 2 x 8 Repeat 8 8 8 8 8 2 x 10 2 x 8 2 x 10
5 4 3 Repeat 8 8 8 8 4 4 4 4 4
4
20 20 20 6 6 6 20 20
12 12 12 7 7 7 10 10 10
10 10 10 15 15 15 10 8 2 x 6 Repeat
15 15 15 20 20 20 12 12 12
8 6 4 Repeat 15 15 15 15 15 15
EACH LEG
10 10 10 12 12 12 12 12 12
20 20 20 12 12 12
15 15 15 15 12 12 12 12 8 8 8 8
DB FLY
S
U
P
E
R
S
E
T
MB 3 TAP
PASS
6 WAY PLATE
WORKOUT
LEG RAISE
TO HIP UP
BENTOVER
BB ROW
4 WAY
PLANK
90 Seconds per Side 3 Sets.
3 WAY DB
SHOULDER AB ROLL
BENTOVER
BB ROW
PULL UPS
S
U
P
E
R
S
E
T
BB
SHOULDER
PRESS
BB
SHOULDER
SHRUGS
BB STEP UPS DIPS
S
U
P
E
R
S
E
T
CLOSE
GRIP
BENCH
S
U
P
E
R
S
E
T
INCLINE
BEN PRESS
HAMSTRING
SLIDER
DECLINE MB
SIT UPS
WEEK 9 LIFTINGWEEK 9 LIFTINGWEEK 9 LIFTINGWEEK 9 LIFTING
15-Jul15-Jul15-Jul15-Jul 17-Jul17-Jul17-Jul17-Jul 19-Jul19-Jul19-Jul19-Jul
POWER
CLEAN SPLIT JERK
HANG
CLEAN TO
PUSH PRESS
ALT DB
BENCH
PRESS
BACK
SQUAT
S
U
P
E
R
S
E
T
FRONT
SQUAT
MB
SIT UP
S
U
P
E
R
S
E
T
DB SQUAT
JUMP/ PRESS AB ROLLER
S
U
P
E
R
S
E
T
S/L BOX
JUMPS
SIDE
PLANK
TWIST PULL UPS
MONMONMONMON WEDWEDWEDWED FRIFRIFRIFRIDB
PUSH UP ROW 20 Stretch 20 Stretch 20DB
PUSH UP ROW 20 Stretch 20 Stretch 20DB
PUSH UP ROW 20 Stretch 20 Stretch 20
6 6 6
20 20 20
12 12 12
10 10 10
25 25 25
12 12 12
8 8 8
15 15 15
12 12 12
EACH LEG EACH LEG EACH LEG
LEG RAISE LEG RAISE LEG RAISE
HAMSTRING
SLIDER
HAMSTRING
SLIDER
HAMSTRING
SLIDER
DOUBLE
CRUNCH
DOUBLE
CRUNCH
DOUBLE
CRUNCH
DEAD LIFT DEAD LIFT DEAD LIFT
PULL UPS PULL UPS PULL UPS
MB SIT UPS MB SIT UPS MB SIT UPS
DB LUNGES DB LUNGES DB LUNGES
DB
SHOULDER
PRESS
DB
SHOULDER
PRESS
DB
SHOULDER
PRESS
WEEK 10 LIFTINGWEEK 10 LIFTINGWEEK 10 LIFTINGWEEK 10 LIFTING
22-Jul22-Jul22-Jul22-Jul 24-Jul24-Jul24-Jul24-Jul 26-Jul26-Jul26-Jul26-Jul
CIRCUIT TRAINING 5 SETS
3 MINUTE REST BETWEEN SETS
CIRCUIT TRAINING 5 SETS
3 MINUTE REST BETWEEN SETS
CIRCUIT TRAINING 5 SETS
3 MINUTE REST BETWEEN SETS
DB
BENCH
PRESS
DB
BENCH
PRESS
DB
BENCH
PRESS
MONMONMONMON WEDWEDWEDWED FRIFRIFRIFRIDB
PUSH UP ROW 20 Stretch 20 Stretch 20DB
PUSH UP ROW 20 Stretch 20 Stretch 20DB
PUSH UP ROW 20 Stretch 20 Stretch 20
4 4 4 3 x 2 2 x 4 4 x 2 2 x 3 2 x 2 3 2
3 3 3 3 3 4 x 2 8 8 8
3
25 25 25 4 x 2 25 25 25
10 10 10 10 7 7 7 7 5 5 5
5 5 5 4 4 4 4 4 8 8 8 8
8 8 8 5 5 5 4 4 4 4
3 3 3 3 15 15 15 20 20 20
5 5 5 12 12 12 6 6 6 6
15 15 15 8 8 8 8
8 8 8 20 20 20 12 12 123 WAY DB
SHOULDER AB ROLL
BENTOVER
BB ROW
DB FLY
S
U
P
E
R
S
E
T
MB 3 TAP
PASS
6 WAY PLATE
WORKOUT
LEG RAISE
TO HIP UP
BENTOVER
BB ROW
4 WAY
PLANK
90 Seconds per Side 3 Sets.
S
U
P
E
R
S
E
T
S/L BOX
JUMPS
SIDE
PLANK
TWIST PULL UPS
WEIGHTED
PULL UPS
S
U
P
E
R
S
E
T
BB
SHOULDER
PRESS
BB
SHOULDER
SHRUGS
BB STEP UPS DIPS
S
U
P
E
R
S
E
T
DB
BENCH
S
U
P
E
R
S
E
T
DB
INCLINE
BEN PRESS
HAMSTRING
SLIDER
DECLINE MB
SIT UPS
POWER
CLEAN SPLIT JERK
HANG
CLEAN TO
PUSH PRESS
BENCH
PRESS
BACK
SQUAT
S
U
P
E
R
S
E
T
DB SQUAT
JUMP
MB
SIT UP
S
U
P
E
R
S
E
T
FRONT
SQUAT
DOUBLE
CRUNCH
WEEK 11 LIFTINGWEEK 11 LIFTINGWEEK 11 LIFTINGWEEK 11 LIFTING
29-Jul29-Jul29-Jul29-Jul 31-Jul31-Jul31-Jul31-Jul 2-Aug2-Aug2-Aug2-Aug
MONMONMONMON WEDWEDWEDWED FRIFRIFRIFRIDB
PUSH UP ROW 20 Stretch 20 Stretch 20DB
PUSH UP ROW 20 Stretch 20 Stretch 20DB
PUSH UP ROW 20 Stretch 20 Stretch 20
6 6 6
20 20 20
12 12 12
10 10 10
25 25 25
12 12 12
8 8 8
15 15 15
12 12 12
EACH LEG EACH LEG EACH LEG
LEG RAISE LEG RAISE LEG RAISE
HAMSTRING
SLIDER
HAMSTRING
SLIDER
HAMSTRING
SLIDER
DOUBLE
CRUNCH
DOUBLE
CRUNCH
DOUBLE
CRUNCH
DEAD LIFT DEAD LIFT DEAD LIFT
PULL UPS PULL UPS PULL UPS
MB SIT UPS MB SIT UPS MB SIT UPS
DB LUNGES DB LUNGES DB LUNGES
DB
SHOULDER
PRESS
DB
SHOULDER
PRESS
DB
SHOULDER
PRESS
WEEK 12 LIFTINGWEEK 12 LIFTINGWEEK 12 LIFTINGWEEK 12 LIFTING
5-Aug5-Aug5-Aug5-Aug 7-Aug7-Aug7-Aug7-Aug 9-Aug9-Aug9-Aug9-Aug
CIRCUIT TRAINING 5 SETS
3 MINUTE REST BETWEEN SETS
CIRCUIT TRAINING 5 SETS
3 MINUTE REST BETWEEN SETS
CIRCUIT TRAINING 5 SETS
3 MINUTE REST BETWEEN SETS
DB
BENCH
PRESS
DB
BENCH
PRESS
DB
BENCH
PRESS
DB CONDITIONING DRILLSDB CONDITIONING DRILLSDB CONDITIONING DRILLSDB CONDITIONING DRILLS
Rep 1
Rep 2
Rep 3
Rep 4
Rep 6
Rep 7
Rep 8
Rep 10
Rep 5
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
CFT/LCFT/R180/R180/L
AP/RAP/L
PT/RPT/L
90/R90/L
45/R45/L
BP
BP:45:90:PT:AP:180:CFT:
Back Pedal on a line for 20 yardsBack Pedal 10 yards, then break at a 45 degrees angle downhill. (Right/Left)Back Pedal 10 yards, then break at a 90 degrees angle for 10 yards. (Right/Left)Back Pedal 10 yards, then break to the Post and burst for 10 yards. (Right/Left)Back Pedal 5 yards, then Angle Pedal one step for 20 yards. (Right/Left)Back Pedal 10 yards, then turn 180 degrees on a line and burst 10 yards. (Right/Left)Back Pedal 10 yards, then break to the Post for 5 yards, the Center Field Turn and burst for 5 yards. (Right/Left)
BP
BP
BP
BP
BP
PT/R
AP/L
45/R
CFT/R
90/L
180/R
PT/L
90/R
45/R
PT/R
PT/R
PT/R
PT/R PT/R
AP/L
AP/L
45/R
45/R
45/R
45/R
CFT/R
CFT/R
CFT/R
90/L
90/L
90/L
90/L
90/L
180/R
180/R
180/R
180/R
180/R
PT/L
PT/L
PT/L
PT/L
PT/L
90/R
90/R
90/R
180/L
180/L
180/L
180/L
180/R
AP/R
AP/R
AP/R45/L
45/L
45/L
CFT/L
CFT/L
CFT/L
Rep 9
Rep 1
Rep 2
Rep 3
Rep 4
Rep 6
Rep 7
Rep 8
Rep 10
Rep 5
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Rep 9
LINEBACKERS LINEBACKERS LINEBACKERS LINEBACKERS
CONDITIONING DRILLSCONDITIONING DRILLSCONDITIONING DRILLSCONDITIONING DRILLS
COSH/RCOSH/L
COBP/RCOBP/L
5W/R5W/L
SHB/RSHB/L
45COBP40
FACE
40BP:45CO:SHB:5W:COBP:COSH:
40 yard dash.Back Pedal 20 yards.Crossover run for 5 yards, plant redirect Crossover run for 5 yards, repeat for 20 yards.Shuffle 5 yards, turn and burst for 5 yards, repeat for 20 yards. (Right/Left)Crossover run for 5 yards, plant and burst downhill for 5 yards, Repeat. (Right/Left)Crossover run for 10 yards, Back Pedal 5 yards, plant and sprint 15 yards. (Right/Left)Crossover run for 10 yards, take 3 shuffles, sprint 10 yards. (Right/Left)
SHB/L
SHB/L
SHB/L
SHB/L
SHB/R
SHB/R
SHB/R
SHB/R
5W/R
5W/R
5W/R
5W/R
5W/R
5W/L
5W/L
5W/L
5W/L
5W/L
COBP/R
COBP/R
COBP/R
COBP/R
COBP/R
COBP/L
COBP/L
COBP/L
COBP/L
COBP/L
COBP/L
COSH/L
COSH/L
COSH/L
COSH/L
COSH/L
COSH/L
COSH/R
COSH/R
COSH/R
COSH/R
COSH/R
COSH/R
BP
BP BP
40
40
40
40
40
40
40
40
40
45CO
45CO
45CO
45CO
45CO
45CO
45CO
Rep 1
Rep 2
Rep 3
Rep 4
Rep 6
Rep 7
Rep 8
Rep 10
Rep 5
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Rep 9
D-LINE CONDITIONING DRILLSD-LINE CONDITIONING DRILLSD-LINE CONDITIONING DRILLSD-LINE CONDITIONING DRILLS
HOOP/RHOOP/L
90/R90/L
PR/RPR/L
RD20
RHLH
LHRH
CHD/RCHD/L
RHLH
ALL FROM 3 PT STANCE.
PR/L
20
HOOP/L
RD
HOOP/L
CHD/L
20
HOOP/R
PR/R
90/L PR/L
PR/L
PR/L
20
20
20
20
20
20
20
20
20
20
HOOP/L
HOOP/L
HOOP/L
HOOP/L
HOOP/L
RD
RD
RD
RD
RD
RD
RD
CHD/L
CHD/L
HOOP/R
HOOP/R
HOOP/R
HOOP/R
HOOP/R
PR/R PR/R
PR/R
PR/R
90/L
90/L 90/L
90/L
90/L
90/R
90/R
90/R
90/R
CHD/R
CHD/R
CHD/R
CHD/R
CHD/R
20:RD:PR:90:CHD:
HOOP:
LH:RH:
20 yards dash.Burst out 5 yards, Redirect and burst 5 yards.Pass Rush, Burst out 5 yards, turn corner to QB for 5 yards, then redirect and sprint 10 yards. (Right/Left)Burst out 10 yards, Redirect at a 90 degrees and sprint 10 yards. (Right/Left)Burst out 5 yards, change direction and burst at a 90 degrees for 5 yards, Redirect and burst 10 yards. (Right/Left)Sprint a 5 x 5 yard circle, when the circle is complete sprint 10 yards.(Left turn-Left hand stance. Right turn-Right hand stance)Left Hand StanceRight Hand Stance
Rep 1
Rep 2
Rep 3
Rep 4
Rep 6
Rep 7
Rep 8
Rep 10
Rep 5
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Rep 9
QB CONDITIONING DRILLSQB CONDITIONING DRILLSQB CONDITIONING DRILLSQB CONDITIONING DRILLS
305 ST/AN/LN/RAC/LAC/R5/L5/R3/L3/R
3:5:AC/R:AC/L:N/R:N/L:5 ST/A:30:
3 Step Drop and Throw, sprint thru line. (Throw Right/Left)5 Step Drop and Throw, sprint thru line. (Throw Right/Left)5 Step Drop avoid contact right, avoid contact left, throw left, sprint thru line.5 Step Drop avoid contact left, avoid contact right, throw right, sprint thru line.Fake hand off to the right, naked boot to left, throw left, sprint thru line.Fake hand off to the left, naked boot to right, throw right, sprint thru line.5 Step Drop, avoid right and left, 5 Step Drop, avoid left and right, 5 Step Drop, throw, sprint thru line.30 yards dash.
3/R
N/L
AC/R
5 ST/A
5/L
AC/L
N/R
30
5/R
3/L
3/R
3/R
3/R 3/R
3/R
N/L
N/L
N/L
N/L
N/L
AC/R
AC/R
AC/R
AC/R
AC/R
5 ST/A
5 ST/A
5 ST/A
5 ST/A
5 ST/A
5 ST/A
5/L 5/L
5/L
5/L
5/L
AC/L AC/L
AC/L
AC/L
AC/L
N/R
N/R
N/R
N/R
N/R30
30
30
30
30
5/R
5/R
5/R
5/R
5/R
3/L
3/L
3/L
3/L
Rep 1
Rep 2
Rep 3
Rep 4
Rep 6
Rep 7
Rep 8
Rep 10
Rep 5
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Rep 9
SC/RSC/L
PS/RPS/L
DP/RDP/L
KP/RKP/L
DRZN/RZN/L
20
O-LINE CONDITIONING DRILLSO-LINE CONDITIONING DRILLSO-LINE CONDITIONING DRILLSO-LINE CONDITIONING DRILLS
20:ZN:DR:KP:DP:PS:SC:
20 yard dash.Zone Block. Lateral step playside. 2nd step upfield, sprint 5 yards, touch the line and sprint back. (Right/Left)Drive Block. Burst out of stance 5 yards, touch line and sprint back.Kick out Pull. Point playside toe down the line. burst 5 yards, then turn upfield and sprint 10 yards. (Right/Left)Deep Pull. Bucket step playside, gain depth up to 2 yards, turn hips up field and sprint 10 yards. (Right/Left)Pass Set. Deep set for 5 yards, then sprint 10 yards pass the LOS. (Right/Left)Screen. Pass set for 3 yards, sprint 10 yards at 45 degrees, then sprint up field 10 yards. (Right/Left)
20
ZN/R
PS/L
KP/R
SC/L
DP/R
DR
DP/L
ZN/L
PS/R
20
20
20
20
20
20
20
20
ZN/R
ZN/R
ZN/R
ZN/R
PS/L
PS/L
PS/L
PS/L
PS/L
KP/R
KP/R
SC/L
SC/L
DP/R
DP/R
DP/R
DP/R
DP/R
DR
DR
DR
DR
DR
DP/L
DP/L
DP/L
ZN/L
ZN/L
ZN/L
PS/R PS/R
PS/R
PS/R PS/R
KP/L
KP/L
KP/L
KP/L
SC/R
SC/R
SC/R
SC/R
Rep 1
Rep 2
Rep 3
Rep 4
Rep 6
Rep 7
Rep 8
Rep 10
Rep 5
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Rep 9
40CTR/LCTR/RZN/RZN/L
SW/R
AN/R
SC/RSC/L
AN/L
SW/L
RB CONDITIONING DRILLSRB CONDITIONING DRILLSRB CONDITIONING DRILLSRB CONDITIONING DRILLS
40:SW:AN:
SC:
ZN:CTR:
SC/L
40
ZN/R
SW/R
CTR/L
AN/R
SC/R
40
ZN/L
SW/L
SC/L
SC/L
SC/L
SC/L40
40
40
40
40
40
40
ZN/R
ZN/R
ZN/R
ZN/R
SW/R
SW/R
SW/R
SW/R
CTR/L
CTR/L
CTR/L
CTR/L
AN/R
AN/R
AN/R
AN/R
AN/R
SC/R
SC/R
SC/R
SC/R
SC/R
ZN/L
ZN/L
ZN/L
SW/L
SW/L
SW/L
SW/L
AN/L
AN/L
AN/L
AN/L
AN/L
CTR/R
CTR/R CTR/R
CTR/R
40
40 yards dash.Open hips and burst 10 yards on Swing route, catch ball, then burst up the field 10 yards pass LOS. (Right/Left)Burst to LOS at 45 degree angle, plant on outside foot, redirect inside at 45 degree angle, catch ball, burst up the field for 10 yards. (Right/Left)Burst straight ahead to LOS, turn around shuffle outside for 3 steps, catch ball, then sprint up the field for 10 yards. (Right/Left)Take a lateral step, second step down hill, take hand off, burst to LOS, then sprint 10 yards pass LOS. (Right/Left)Counter. Take a side step. point in opposite direction, take hand off, sprint to LOS at 45 degees, then burst up field for 10 yards. (Right/Left)
Rep 1
Rep 2
Rep 3
Rep 4
Rep 6
Rep 7
Rep 8
Rep 10
Rep 5
Rep 9
OUTSIDE WR OUTSIDE WR OUTSIDE WR OUTSIDE WR
CONDITIONING DRILLSCONDITIONING DRILLSCONDITIONING DRILLSCONDITIONING DRILLS
RIGHTLEFT
QOHT
IN
SL
DODG
CL
PT
PCGO
INHT
QO
SL
DGCLDO
PT
GOPC
HT:IN:QO:SL:DG:CL:DO:PT:PC:GO:
5 yard Hitch route, catch ball, and sprint up field.5 yard In route, catch ball, and sprint up field.5 yard Quick Out route, catch ball, and sprint up field.5 yard Slant route, catch ball, and sprint up field.12-14 yard Dig route, catch ball, and sprint up field.12-14 yard Curl route, catch ball, and sprint up field.12-14 yard Deep Out route, catch ball, and sprint up field.Sprint 10-12 yards up field, then break to the Post, catch ball, and burst up field.Sprint 10-12 yards up field, then break 3 step to Post, then break to Corner, catch ball, sprint up field.25 yard Go route.
Set 1 RT Set 2 LT Set 3 RT Set 4 LT Set 5 RT Set 6 LT
QO
SL
CL
PC
HT
IN
DG
PT
GO
DO
QO
QO
QO QO
QO
SL
SL
SL
SL
SL
CL
CL
CL
CL
CL
PC
HT
IN
PT
GO
DOPC
PC
PC
PC
HT
HT
HT
HT
IN
IN
IN
IN
DG
DG
DG
DG
PT
PT
PT
PT
GO
GO
GO
GO
DO
DO
DO
DO
DG
Rep 1
Rep 2
Rep 3
Rep 4
Rep 6
Rep 7
Rep 8
Rep 10
Rep 5
Rep 9
BB
AR
WH
QOOP
CN
GO
HTSL
MD
IN
HTSL
OPQO
BB
WHCN
GO
IN
RIGHTLEFT
INSIDE WR INSIDE WR INSIDE WR INSIDE WR
CONDITIONING DRILLSCONDITIONING DRILLSCONDITIONING DRILLSCONDITIONING DRILLS
BB/MD:
AR:WH:SL:HT:OP:QO:IN:CN:GO:
Bubble screen, catch ball, sprint up the field.(MD-FOR TE) Sprint directly over the football 6-8 yards, catch ball, burst up field.Aim 3 yards to the sideline, catch ball, sprint up field.Wheel. Aim 3 yards to the sideline, turn up sideline, catch ball, burst up field.1 step Slant, catch ball, sprint up field.5 yard Hitch route, catch ball, sprint up field.5 yards Option route, catch ball, sprint up field.5 yards Quick Out route, catch ball, sprint up field.10 yard In route, catch ball, sprint up field.10 yard Corner route, catch ball, burst up field.25 yard Go route, catch ball, burst up field.
Set 1 RT Set 2 LT Set 3 RT Set 4 LT Set 5 RT Set 6 LT
AR
OP
QO
CN
GO
HT
SL
WH
BB/MD
IN
AR
OP
QO
CN
GO
HT
SL
WH
BB/MD
IN
GO
CN
HT
SL
AR
BB/MD
IN
OP
QO
WH
GO
CN
HT
SL
AR
BB/MD
IN
OP
QO
WHGO
GO
CN
CN
HT
HT
SL
SL
AR
AR
BB/MD
BB/MD
IN
IN
OP
OP
QO
QO
WH
WH
Start Start Start Start
Start
Start
Start Start
1 1 1 1
1
1
1 1
2 2 2 2
2
2 2 2
3 3 3 3
3
3 3 3
4 4 4 4 4
4 4 4
5 5 5 5 5
5
5 5
6 6 6 6
6
6 6 6
87
7
8
Box Jumps Depth Jumps
DCBA
HGF
E
5 DOT DRILL
5 DOT DRILL PROGRESSION:1 CYCLE EQUALS 1 REPTWO FEET/RT FOOT/LT FOOT- 1 SET
WEIGHTED BOX STEP UPS:-STEP ON BOX W/ RT, DRIVE LT KNEE UP-ALT. LEGS EACH REP.-STARTING WEIGHTS (95,115, or 135)
J
L R
L R
L R
L R LR
LR
Start
L R
L R LR
1 1 1 1
2 2 223 3 3 3
4 44 4
I
DCBA
HGFE
KJI
xxx
xxxx
xxxx
SP
CR
BP
SP
SP
SP
SP
SPSP
SH SH
CR
CR
SPSP
SP
SP
CR
BP BP
CR
SP
SP
SH
SH
SH
SH
SH
SH
SP
SP
CR
CR
REMINDERS:-GO IN DIRECTION OF DIAGRAM, THEN GO OPPOSITE DIRECTION.
-BURST AT EVERY CHANGE OF DIRECTION.
LEGEND:SP-SPRINTBP-BACK PEDALSH-SHUFFLECR-CROSS OVER RUN
SP
SP
SP
SP
SP
SP
SPSP
SH
SH
SH
SH
SH
BP
CR CR