MVS Football

8/8/2019 MVS Football

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MISSOURI VALLEYCOLLEGE FOOTBALL

2007 SUMMERSTRENGTH MANUAL


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MAX June 8: + 5-10 lbs. July 6: + 5-10 lbs.

HANG CLEAN: LBS.

SQUAT LBS.

BENCH LBS.

INCLINE LBS.

WEIGHT LBS.

% BODY FAT %

16 X 110 YDS. OL=22 seconds

DL=20 seconds

TE/K/LB/QB=18 seconds

DB/WR/RB=17 seconds

Paul "Bear" Bryant

MISSOURI VALLEY COLLEGE FOOTBALL

SUMMER TRAINING '07

" I f you be l ieve in yourse l f and have dedicat ion and pr ide and

never qu i t , you ' l l be a w inner . The pr ice o f v ic t ory is h igh,

but so are the rew ards ."


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May 7, 2007

Dear Viking Football Team,

Strength and Conditioning is one of the cornerstones of our football program.

Our goal of being the strongest and best-conditioned team in the conference willbe a direct factor in achieving a Heart of America Conference Championship.

We have made a few changes in the summer strength and conditioning program.Upon your return to campus you will be tested with consecutive 110-yard (goalline through the endzone) sprints with a brief recovery period between reps,Bench Press, Hang Clean, Pro Agility, and possibly Vertical Jump. Follow thesummer program and you will have no problem with these tests, and you will bein tremendous shape. We will be the most physical and best-conditioned team inthe Heart of America Conference if you closely follow the 2007 Summer StrengthManual.

Concentrate this summer on total body fitness, starting with your CORE. YourCORE includes the abdominal and low back. Everything you do on the footballfield is generated from your CORE, so make sure you do not neglect it.

Incorporate position drills with explosive change of direction/conditioning tosimulate football movements to prevent against groin, hamstring, and hip flexorstrains and injuries during fall camp.

Whatever it takes to WIN entails:

1.) Training with intensity. Do not miss a workout.

2.) Do not miss meals. Eat nutritious food.3.) Do not abuse your body with late nights and alcohol.

Have a great summer.Sincerely,


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Bench Squat Cleans Vertical Weight Pro Agility 110's

Quarterbacks 40 yard dash Bench Press Back Squat Hang Clean Vertical Jump Pro Agility

B.J. Hall Chris White B.J. Hall Adam Mares Tyrone Jackson Tyrone Jackson

4.47 sec 310 lbs 455 lbs 285 lbs 31" 4.43 sec

Offensive Line 40 yard dash Bench Press Back Squat Hang Clean Vertical Jump Pro Agility

Jermaine Solomon Sean Clark Nick Peker Nick Peker Marque Black Nick Peker


Defensive Line 40 yard dash Bench Press Back Squat Hang Clean Vertical Jump Pro AgilityLarry Wentzel Merlin Benefield Billy-Bob Williams Merlin benefield Benefield/ Wentzel Larry Wentzel


Linebackers 40 yard dash Bench Press Back Squat Hang Clean Vertical Jump Pro Agility

Billy Atlas Soane Sevelo Reggie Singletary Marco Burks Billy Atlas Billy Atlas


Tight Ends 40 yard dash Bench Press Back Squat Hang Clean Vertical Jump Pro Agility

Marcus Nichelson Josh Collins Josh Collins John Brinley Trevor Howard Marcus Nichelson


Running Backs 40 yard dash Bench Press Back Squat Hang Clean Vertical Jump Pro Agility

Eddie Haar LeAndre Matthews LeAndre Matthews Jacob Cahill Robert Holmes Jacob Cahill


Wide Receivers 40 yard dash Bench Press Back Squat Hang Clean Vertical Jump Pro Agility

Cortavious Anderson Mike Wilder Kenneth Reed Reed/Wilder Chris Mosley Jon Nunez


Def. Backs 40 yard dash Bench Press Back Squat Hang Clean Vertical Jump Pro Agility

Maurlon Bembry Glen Baquet Esa Ikonnen Curtis Tate DeAndre Smith Steven Price


Kicker/Punter 40 yard dash Bench Press Back Squat Hang Clean Vertical Jump Pro Agility

Matt Nahlik Joe Park Park/Pepito Matt Pepito Park/Nahlik James Justus

4 85 sec 265 lbs 360 lbs 280 lbs 27" 4 51 sec

GOALS FOR AUGUST 2007

Viking Football Lifting Position Records


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STRENGTH TRAINING

The following pages contain our Strength and Conditioning Program. Thesepages are two-sided. The front page has boxes which contain: workout,lead in/out exercises, and conditioning. The back-side has your wall chart.

During the summer months, you are in a pre-season phase for football. Our goalis to improve your functional capabilities as a football player. Becoming acompetitive weightlifter or bodybuilder is not our goal. However, increased

speed, agility, power, explosiveness, and a decreased susceptibility to injury areall the things we want to accomplish with this program. These areas can all beimproved in the weight room.

Football players are athletes, which require a great amount of skill. Along withskill, they require high levels of strength, power, speed, endurance, and flexibility.If you do not work to develop these attributes, you will be defeated on the footballfield.

Muscular strength and power are the most important physical factors of athleticperformance. It is never a negative aspect. It does not create a lack of flexibilityor diminish skills. However, there must be a balance. Strength training, alongwith speed, agility, and flexibility must all be integrated together to improveathletic performance.

Our Viking Strength and Conditioning program is designed to do exactly that-improve your performance. Each week must be completed before moving to thenext. Do not neglect your training. Sporadic training will hinder yourdevelopment. Follow every set and rep and you will succeed.

Special Notes & Emphasis

1.) Follow the workout order. It is very important.

2.) Use the lighter weeks to your advantage-rest promotes growth.

3.) Be technique conscious. Do not sacrifice technique to go heavy.

4.) Train with a partner. Spot each other. Motivate each other.


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PERCENTAGES

Workout percentages for the exercises are based on a rotating max. On Monday, June11th and Monday, July 9th add 0,5,10 lbs., to your max depending upon how you aredoing. For example, if you are struggling on one lift do not add weight. If you are doingwell in another lift add 5 to 10 lbs to your max. Write these numbers in your book andcontinue to go off these for the rest of the summer. Each lift is independent of oneanother.

Hang Clean Max: Hang Clean, High Pull, Split Jerk, Front SquatSquat Max: SquatBench Max: Bench, Close GripIncline Max: Incline

How to read your workout:

Sets x Reps x A Percentage of the Goal Weight

Wall Chart Example: Max=100 lbs. 10 reps @50% =would equal lifting50lbs. ten times

DAY 1

BENCH

MAX 10 Reps @ 50% 10 Reps @ 61% 10 Reps @ 67%

Athlete 100 50 61 67

DAY 1

INCLINE


Athlete 100 50 61 67

You must plug your max in on the wall chart. The weight by percentage chartat the end of this manual willgive you the desired weight at each percentage. You will have to insert all of your weights into the wall chart.

An example for a supplemental exercise is 3x 10. Perform 3 sets of 10 reps. Go as heavy as you can whilemaintaining proper technique. Never sacrifice techniques for weight.

Lead In/Out Drills are located next to your workout boxes. Always perform these warm-up and cool down


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Day 1 Day 2

1. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight

2. Incline (See Wall Chart) 2. Squat (See Wall Chart)

3. Push Press 3x10 3. Step-Ups 3x10

4. Jammers 3x10 4. Cleans (See Wall Chart)

5. Dips 3x10 5. Upright Wide Grip Rows 3x10

6. Neck 1x12 Each Way 6. Glute Ham 3x10

7. Pull-Ups 2x7

Day 3 Day 4

1. Close Grip Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight2. Incline (See Wall Chart) 2. Squat (See Wall Chart)

3. Split Jerks 3x10 3. Lunges 3x10


5. Dips 2x10 5. Shrugs 3x10

6. Neck 1x12 6. Glute Ham 3x10

7. Bent Over Rows 3x10

8. Pull-Ups 2x7

Day 1 & 3 Day 2 & 4

LEAD INS LEAD INS

5 MINUTES JUMP ROPE 4 X 30 SECS JUMP ROPE

10 SQUAT JUMPS 10 SQUAT JUMPS

LEAD OUTS LEAD OUTS

3X 20 THROW DOWNS 4 X 20 V-Ups

2X20 RUSSIAN TWISTS 2 X 20 Side Touches

Day 2 Conditioning Day 3 Conditioning

2 x 800's (3 min rest) 8 x 110 yd Striders (30 sec rest)

VIKING FOOTBALL

WEEK 1 : Monday,May 21- Friday, May 25


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Athlete

DAY 1

INCLINEMAX 10 Reps @ 50% 10 Reps @ 61% 10 Reps @ 67%

Athlete

DAY 2

CLEAN

MAX 10 Reps @ 50% 10 Reps @ 58 10 Reps @ 64

Athlete

DAY 2

SQUAT


Athlete

DAY 3

CLOSE GRIP BENCH

MAX 10 Reps @ 50% 10 Reps @ 58% 10 Reps @ 64% 10 Reps @ 70%

Athlete

DAY 3

INCLINE

MAX 10 Reps @ 50% 10 Reps @ 61% 10 Reps @ 64% 10 Reps @ 70%Athlete

DAY 4

WALL CHARTWEEK 1 : Monday,May 21- Friday, May 25

DAY 1

BENCH


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Day 1 Day 2



3. Push Press 3x10 4. Cleans (See Wall Chart)

4. Jammers 3x10 5. Leg Extensions 3x10

5. Dips 3x10 6. Leg Curls 3x10

6. Tricep Ext. 3x10 7. Lat Pull Downs 3x10

7. Neck 1x12 Each Way 8. Low Lat Pulls 3x10

9. Glute Ham 3x10

Day 3 Day 4

1. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight2. Incline (See Wall Chart) 2. Squat (See Wall Chart)

3. Split Jerks 3x10 3. Step-Ups 3x10


5. Dips 2x10 5. Shrugs 3x10

6. Tricep Extensions 3x10 6. Glute Ham 3x10

7. Neck 1x12 7. Bent Over Rows 3x10

8. Pull-Ups 3x8

Day 1 & 3 Day 2 & 4

LEAD INS LEAD INS

5 MINUTES JUMP ROPE 8 X 30 SECS SPEED JUMP ROPE


LEAD OUTS LEAD OUTS

IN THE V 2x50 LEG RAISES 2x50

JACKNIFE 2x50 OBLIQUES 2x50


9 x 110 yd striders (30 sec Rest) Flying sprints (skip 10yd sprint 25 yd

VIKING FOOTBALL

WEEK 2: Monday, May 28- Friday, June 1


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Athlete

DAY 1

INCLINE

MAX 10 Reps @ 50% 10 Reps @ 58% 10 Reps @ 64% 10 Reps @ 70%Athlete

DAY 2

CLEAN

MAX 8 Reps @ 50% 8 Reps @ 61 8 Reps @ 67 8 Reps @ 73

Athlete

DAY 2

SQUAT


Athlete

DAY 3

CLOSE GRIP BENCH


Athlete

DAY 3

INCLINE


Athlete

DAY 4

CLEAN

WALL CHARTWEEK 2: Monday, May 28- Friday, June 1

BENCH

DAY 1


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Day 1 Day 2



3. Push Press 4x6 3. Cleans (See Wall Chart)

4. Jammers 3x10 4. Front Lunge 2x10

5. DB Fly 2x10 5. Side Lunge 2x10

6. Dips 3x10 6. Lat Pull Downs 3x10

7. Tricep Ext. 3x10 7. DB Rows 3x10

8. Neck 1x12 Each Way 8. Glute Ham 3x10

Day 3 Day 4

1. Bench (See Wall Chart) 1. Front Squat 3x10 Light Weight2. Incline (See Wall Chart) 2. Squat (See Wall Chart)

3. Split Jerks 3x10 3. Step-Ups 3x10


5. Dips 2x10 5. Wide Grip Upright Row 3x10

6. Tricep Extensions 3x10 6. RDL 3x10


8. Pull-Ups 3x8

Day 1 & 3 Day 2 & 4

LEAD INS LEAD INS

5 MINUTES JUMP ROPE 8 X 15 SECS SPEED JUMP ROPE


LEAD OUTS LEAD OUTS

IN THE V 2x50 THROW DOWNS 2x25

PUSH PULL 2x50 OBLIQUES 2x50


10 X 110 yd striders, (30 sec. Rest) 20 X10 yds

2 X110 yd. Backward strider, (45 sec. Rest) 15 X 20 yds

Pro Agility 3X each way 10 X 30 yds

VIKING FOOTBALL

WEEK 3 : Monday,June 4- Friday, June 8


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MAX 8 Reps @ 50% 8 Reps @ 64% 8 Reps @ 70% 8 Reps @ 76% 8 Reps @ 82%

Athlete

DAY 1

INCLINE

MAX 8 Reps @ 50% 8 Reps @ 64% 8 Reps @ 70% 8 Reps @ 76% 8 Reps @ 82%Athlete

DAY 2

CLEAN

MAX 6 Reps @ 50% 6 Reps @ 61 6 Reps @ 67 6 Reps @ 73 6 Reps @ 79

Athlete

DAY 2

SQUAT


Athlete

DAY 3

OSE GRIP BENCH


Athlete

DAY 3

INCLINE


Athlete

DAY 4

WALL CHART

WEEK 3 : Monday,June 4- Friday, June 8DAY 1

BENCH


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Day 1 Day 2

1. Bench (See Wall Chart) 1. Cleans (See Wall Chart)

2. Incline (See Wall Chart) 2. Overhead Squat 2x10 Light Weight

3. Push Press 4x6 3. Squat (See Wall Chart)

4. Side Jammers 3x10 4. Leg Curl/Extension 3x10

5. DB Fly 2x10 5. Snatch 3x5

6. Dips 3x10 6. Pull Ups 3x8

7. Tricep Ext. 3x10 7. DB Rows 3x108. Neck 1x12 Each Way 8. Glute Ham 3x10

Day 3 Day 4

1.Close Grip Bench (See Wall Chart) 1. Cleans (See Wall Chart)

2. Incline (See Wall Chart) 2. Front Squat 2x10 Light Weight

3. Split Jerk 3x5 3. Squat (See Wall Chart)4. DB Fly 2x10 4. Snatch 3x5

5. Tricep Ext. 3x10 5. Pull ups 3x8

6. Neck 1x12 Each Way 6. DB Rows 3x10

7. Glute Ham 3x10

Day 1 & 3 Day 2 & 4

LEAD INS LEAD INS5 MINUTES JUMP ROPE 8 X 30 SECS SPEED JUMP ROPE

3X10 SQUAT JUMPS 3X10 SQUAT JUMPS

LEAD OUTS LEAD OUTS

Russian Twist 2x20 Throw Downs 4x25Leg Raises 3x30 Torso Training 2x20 Secs


11 x 110 yd striders, (30 sec. Rest) plyometric workout #1

2 x 110 yd backward striders, (45 sec. Rest) metabolic sets 1-4

Pro Agility 3x Each Way 40 starts, 5 yds. X 10

VIKING FOOTBALL

WEEK 4: Monday,June 11 - Friday, June 15


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Athlete

DAY 1

INCLINE

MAX 6 Reps @ 50% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 82% 6 Reps @ 85%Athlete

DAY 2

CLEAN


Athlete

DAY 2

SQUAT


Athlete

DAY 3

CLOSE GRIP BENCH


Athlete

DAY 3

INCLINE


Athlete

DAY 4

CLEAN

VIKING FOOTBALL

WEEK 4: Monday,June 11 - Friday, June 15DAY 1

BENCH


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Day 1 Day 2



3. Push Press 3x10 3. Step-Ups 3x10


5. Dips 3x10 5. Upright Wide Grip Rows 3x10

6. Tricep Ext. 3x10 6. Glute Ham 3x107. Neck 1x12 Each Way 7. Pull-Ups 2x7

Day 3 Day 4

1. Close Grip Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight


3. Split Jerks 3x10 3. Lunges 3x10

4. Side Jammers 3x10 4. Cleans (See Wall Chart)5. Dips 3x10 5. Power Shrugs 3x8

6. French Curls 3x10 6. Glute Ham 3x10


8. Pull-Ups 2x7

Day 1 & 3 Day 2 & 4

LEAD INS LEAD INS5 MINUTES JUMP ROPE 4 X 30 SECS JUMP ROPE

3X10 SQUAT JUMPS 3X10 SQUAT JUMPS

LEAD OUTS LEAD OUTS

3X 20 THROW DOWNS 2 X 25 V-Ups

4x30 LEG RAISES 4 X 20 Side Touches


upper body sprints 4 x 10's 12 x 110 yd striders, (30 sec. Rest)

flying sprint-(skip x10, sprintx30, 2 x 110 yd backward striders, (45 sec. Rest)

deceleratex15) x4 Pro Agility 3x Each Way

cone drill 4x each way

VIKING FOOTBALL

WEEK 5 : Monday,June 18- Friday,June 22


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MAX 10 Reps @ 50% 8 Reps @ 61% 8 Reps @ 67% 8 Reps @ 73% 8 Reps @ 79% 8 Reps @ 76%

Athlete

DAY 1

INCLINE

MAX 10 Reps @ 50% 8 Reps @ 61% 8 Reps @ 67% 8 Reps @ 73% 8 Reps @ 79% 8 Reps @ 76%Athlete

DAY 2

CLEAN


Athlete

DAY 2

SQUATMAX 10 Reps @ 50% 8 Reps @ 61% 8 Reps @ 67% 8 Reps @ 73% 8 Reps @ 79% 8 Reps @ 76%

Athlete

DAY 3

CLOSE GRIP BENCH


Athlete

DAY 3

INCLINE


DAY 4

CLEAN


DAY 4

SQUAT


Athlete

WALL CHART


DAY 1

BENCH


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Day 1 Day 2

1. Bench (See Wall Chart) 1. Incline (See Wall Chart)

2. Squat (See Wall Chart) 2. Clean (See Wall Chart)

3. Snatch 4x5 3. Front Squat 3x10

4. Front Lat Pull Downs 3x10 4. Push Press 4x6

5. Jammer 3x8 5. Wide Grip Upright Row 3x8

6. Glute Ham 3x10 6. Glute Ham 3x107. Dips 3x12 7. Pull Ups 3x7

8. Neck 1x12 Each Way 8. DB Rows 3x10

9. Neck 1x12 Each Way

Day 3 Day 1 & 3

1. Bench (See Wall Chart) LEAD INS2. Overhead Squat 2x10 Jump Rope

3. Squat (See Wall Chart) 2 Legs x 200, 1 Leg x100

4. Clean (See Wall Chart) LEAD OUTS

5. Split Jerks 3x8 Leg Raises 4x35

6. Glute Ham 3x10 Crunch & Hold 5x5x 5 Secs

7. Dips 3x12


Day 1 Conditioning Day 2

LEAD INS

10 x 100 yds (45 sec rest) Jump Rope-Skipx100/High Kneex100

8 x 50 yds (40 sec rest) Squat jumps 15

6 x 40 yds (30 sec rest) LEAD OUTS

4 x 20 yds (15 sec rest) ISOMETRIC 8's x3

HANGING LEG RAISES 3x25


plyometric workout #3 13 x 110 yd striders, (30 sec. Rest)

40 starts 10x5yds 2 x 110 yd backward striders, (45 sec. Rest)

Pro Agility 3x Each Way

VIKING FOOTBALL



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Athlete

DAY 1


Athlete

DAY 2

INCLINE


Athlete

DAY 2

CLEAN


Athlete

DAY 3

BENCH


Athlete

DAY 3

SQUAT


Athlete

DAY 3

CLEAN


Athlete

Wall ChartWEEK 6 : Monday,June 25- Friday,June 29

DAY 1

BENCH


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REMEMBER CELEBRATION IN

MODERATION!!!!!!!

VIKING FOOTBALL

DAILY WORKOUT SCHEDULE

JULY 4TH WEEK: MONDAY, JULY 2-FRIDAY, JULY 6

The Entire Week is a REST WEEK

If you would like to continue to lift, repeat Week 6

There is no running or Lead In/Out for this week. Use this week to

allow your legs to fully recover.


20/41

Day 1 Day 2





5. Jammer 3x8 5. Power Shrug Wide Grip Upright Row 3x8

6. Power Shrugs 3x8 Heavy Weight 6. Glute Ham 3x107. RDL 3x10 7. Pull Ups 3x7

8. Dips 3x12 8. DB Rows 3x10

9. Neck 1x12 Each Way 9. Neck 1x12 Each Way

Day 3 Day 1 & 3

1. Bench (See Wall Chart) LEAD INS2. Overhead Squat 2x10 Jump Rope

3. Squat (See Wall Chart) 2 Legs x 200, 1 Leg x100


5. Split Jerks 3x8 Throw Downs 3x40

6. Side Jammer 3x8 Crunch & Hold 5x5x 5 Secs

7. Glute Ham 3x10

8. Dips 3x12


Day 1 Conditioning Day 2

LEAD INS

3 cone drill x 6 Jump Rope 2 Legs x350

4 cone drill x 8 Squat jumps 15

triangle drill x 10 LEAD OUTS

ISOMETRIC 8's x3

HANGING LEG RAISES 3X25


14 x 110 yd striders, (30 sec. Rest) plometric workout #4

2 x 110 yd backward striders, (45 sec. Rest) 40 starts 10 x 10 yds

VIKING FOOTBALL

WEEK 7 : Monday,July 9- Friday, July 13


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Athlete

DAY 1


Athlete

DAY 2

INCLINE


Athlete

DAY 2

CLEAN


Athlete

DAY 3

BENCH


Athlete

DAY 3

SQUAT


Athlete

DAY 3

CLEAN


Athlete

Wall Chart


DAY 1

BENCH


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Day 1 Day 2









LINEMAN LINEMAN

10. DB IC Bench 3x8 Inc Wt Each Time 10. DB Bench 3x8 Increase Wt Each Time

Day 3 Day 1 & 31. Bench (See Wall Chart) LEAD INS

2. Overhead Squat 2x10 Jump Rope

3. Squat (See Wall Chart) 2 Legs x 200, 1 Leg x100, Skip x100



6. Side Jammer 3x8 In The V 2x20

7. Glute Ham 3x10

8. Dips 3x12

9. Neck 1x12 Each Way Day 2LEAD INS

Jump Rope 2 Legs x250/ 1 Leg x100

Day 1 Conditioning Squat jumps 2x10

LEAD OUTS

1 x 800 (3 minute rest) 3x25 Push Pulls2 x 400 (2 minute rest) Leg Raises 2X50

3 x 200 (1 minute rest)

15 x 40 yds ( 45 sec rest)


VIKING FOOTBALL



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Athlete

DAY 1


Athlete

DAY 2

INCLINE


Athlete

DAY 2

CLEAN


Athlete

DAY 3

BENCH


Athlete

DAY 3

SQUAT


Athlete

DAY 3

CLEAN


Athlete

Wall Chart


DAY 1

BENCH


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Day 1 Day 2









LINEMAN LINEMAN




3. Squat (See Wall Chart) High Knees x200, Skip x200



6. Side Jammer 3x8 Bench Crunch 2x20x35lbs

7. Glute Ham 3x10

8. Dips 3x12 Day 2

9. Neck 1x12 Each Way LEAD INSJump Rope 2 Legs x250

Squat jumps 2x10

LEAD OUTS

3x25 Push Pulls

Jacknife 4x25


1 x 800 jog,stride,sprint metabolic (sets 1-4, 1)

1 x110 sprint (rest 1:00 minute) 1:30 rest between sets

(1x80,1x60,6x40,6x20yds) rest 45 sec.

VIKING FOOTBALL

WEEK 9 : Monday, July 23- Friday, July 27


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Athlete

DAY 1


Athlete

DAY 2

INCLINE


Athlete

DAY 2

CLEAN


Athlete

DAY 3

BENCH


Athlete

DAY 3

SQUAT


Athlete

DAY 3

CLEAN


Athlete

Wall Chart

WEEK 9 : Monday, July 23- Friday, July 27

DAY 1

BENCH


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Day 1 Day 2




4. Pull Ups 3x8 4. Push Press 4x6

5. Jammer 3x8 5. Wide Grip Upright Row 3x8




LINEMAN LINEMAN




3. Squat (See Wall Chart) High Knees x200, Skip x200


5. Push Press 3x6 Throw Downs 4x25

6. Side Jammer 3x8 Crunch & Hold 10x5x5 Secs

7. Glute Ham 3x10

8. Weighted Dips 3x12 Day 2

9. Neck 1x12 Each Way LEAD INSJump Rope 2 Legs x300

Squat jumps 2x10

LEAD OUTS

Leg Raises 4X25

Jacknife 3x20


metabolic (sets 1,2,3,4,1,2,3) 20 x 110 yd striders, (30 sec. Rest)

1:00 rest between sets 2 x 110 yd backward striders, (45 sec. Rest)

Pro Agility 3x Each Way

VIKING FOOTBALL

WEEK 10 : Monday,July 30- Friday, Aug, 3


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Athlete

DAY 1

SQUAT MAX 10 Reps @ 50% 6 Reps @ 61% 4 Reps @ 70% 4 Reps @ 76% 4 Reps @ 82% 4 Reps @ 79%

Athlete

DAY 2

INCLINE


Athlete

DAY 2

CLEAN


Athlete

DAY 3

BENCH


Athlete

DAY 3

SQUAT


Athlete

DAY 3

CLEAN


Athlete

Wall Chart

WEEK 10 : Monday,July 30- Friday, Aug, 3

DAY 1

BENCH


28/41

Day 1 Day 2









LINEMAN LINEMAN


Day 3 Day 1 & 3LEAD INS

Jump Rope 2 Legs x 500

NO WORKOUT Squat jumps 3x10

LEAD OUTS

REST YOUR BODY TO PREPARE FOR Throw Downs 4x25

TESTING Bench Crunch 2x20x35lbs

Day 2

LEAD INSJump Rope 2 Legs x100

Skip x100, High Knee x100

LEAD OUTS

Remember to take a day off between 4x25 Push Pulls

conditioning!!!! Leg Raises 4X25


plyometric workout #7 NONE

40 starts 15 x 10 yds REST!!!!!!

VIKING FOOTBALL

WEEK 11 : Monday, Aug. 6- Friday, Aug. 10


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Athlete

DAY 1

SQUAT MAX 10 Reps @ 50% 6 Reps @ 58% 6 Reps @ 64% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 73%

Athlete

DAY 2

INCLINE


Athlete

DAY 2

CLEAN


Athlete

Wall Chart

WEEK 11 : Monday, Aug. 6- Friday, Aug. 10

DAY 1

BENCH


30/41

WORKOUT #1

2 3

1 4

Both Legs: 1 - 2 Max in 20 sec.

1 - 4 Max in 20 sec.

1 - 2 - 3 Max in 20 sec.1 - 3 - 2 Max in 20 sec.

1 - 2 - 3 - 4 Max in 20 sec.

Single Leg: 1 - 2 Max in 10 sec.


1 - 3 Max in 10 sec.4 - 2 Max in 10 sec.


(1 foam block) 1 - 4 Max in 10 sec.

Both Legs: 1 - 2 - 3 - 4 Max in 20 sec.


1 - 4 - 3 - 2 Max in 20 sec.


VIKING FOOTBALL

PLYOMETRICS


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WORKOUT #2

2 3

1 4


1 - 2 - 3 Max in 20 sec.

1 - 3 - 2 Max in 20 sec.1 - 2 - 3 - 4 Max in 20 sec.

Single Leg: 1 - 2 Max in 10 sec. ( 2 x Each Leg)

1 - 4 Max in 10 sec. ( 2 x Each Leg)



Both Legs: 1 - 2 Max in 10 sec. ( 2 x )

(1 foam block) 1 - 4 Max in 10 sec. ( 2 x )


(2 foam blocks)

Both Legs: 1 - 2 - 3 - 4 Max in 20 sec.

4 - 3 - 2 - 1 Max in 20 sec.


4 2 Max in 20 sec

VIKING FOOTBALL

PLYOMETRICS


32/41

WORKOUT #3

Box Jumps 6" Box 12 Reps (Single Leg)

18" Box 12 Reps (Both Legs)



2 3

1 4


1 - 2 - 3 Max in 10 sec.

1 - 2 - 3 - 4 Max in 10 sec.1 - 3 Max in 10 sec.

Single Leg: 1 - 2 Max in 15 sec.

1 - 2 - 3 - 4 Max in 15 sec.

Sprint Strides: 28" Box 14 Reps.

24" Box 14 Reps.18" Box 14 Reps.

6" Box 14 Reps.

Box Jumps: 18" Box Max in 10 sec.

VIKING FOOTBALL

PLYOMETRICS


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WORKOUT #7

2 3

1 4


1 - 2 - 3 Max in 20 sec.





(2 foam blocks) 1 - 4 Max in 10 sec. ( 2 x )


(3 foam blocks)

Both Legs: 1 - 2 - 3 - 4 / 1 - 4 - 3 - 2 Max in 20 sec. ( 2 x )

1 - 3 Max in 20 sec. ( 2 x )

1 - 4 - 3 - 2 / 1 - 4 - 2 - 3 Max in 20 sec. ( 2 x )

4 - 2 Max in 20 sec. ( 2 x )

VIKING FOOTBALL

PLYOMETRICS


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WORKOUT #5

Box Jumps 6" Box 14 Reps (Single Leg) 2 sets

12" Box 14 Reps (Both Legs) 2 sets



6" Box 14 Reps (Single Leg) 1 set

2 3

1 4


1 - 2 - 3 Max in 10 sec.

1 - 2 - 3 - 4 Max in 10 sec.1 - 3 - 2 Max in 10 sec.

Box Jumps 6" Box 14 Reps (Single Leg) 2 sets



6" Box 22 Reps (Single Leg) 3 sets

VIKING FOOTBALL

PLYOMETRICS


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WORKOUT #7

2 3

1 4


1 - 2 - 3 Max in 20 sec.





(2 foam blocks) 1 - 4 Max in 10 sec. ( 2 x )


(3 foam blocks)

Both Legs: 1 - 2 - 3 - 4 / 1 - 4 - 3 - 2 Max in 20 sec. ( 2 x )

1 - 3 Max in 20 sec. ( 2 x )

1 - 4 - 3 - 2 / 1 - 4 - 2 - 3 Max in 20 sec. ( 2 x )

4 - 2 Max in 20 sec. ( 2 x )

VIKING FOOTBALL

PLYOMETRICS


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Lead In and Lead Out Exercises

Bench Crunch (and twisting)1. Place feet onto a bench, keeping knees at 90 degree angle.

2.Using weight at chest, crunch upwards using abdominals to lift shoulder blades off theground.

Crunch and Hold

1.Lie on back and perform a standard crunch, but hold it at the top for 1 second.Hanging Leg Raises1.Using chin up bar, hang from the top with legs straight down.2.Pull knees up to the chest using abdominal muscles.Hips Ups

1.Grab stationary object with both hands. Lift legs together to toes are overhead.2.Using abdominals left hips off of ground or bench. Keep legs straight throughout

exercise.

Inch Worm

1.Start on feet, bent over with hands touching the ground in front of feet.2.Walk hand over hand outwards until body is fully extended and then inch by inch walk

the feet back in the original position.

In the V

1.Lie on backs with legs in the air and spread like a V2.Crunch upwards into the V using, making sure shoulder blades come off ground.

Isometric 8s

1.Have a partner use a weight belt to strap feet to the ground. Lie back at 45 degrees.2.Partner throws medicine ball 8 times to the left, to the right, chest pass, and then

overhead for a total of 32 reps.

Jacknife (and single leg)1.Lie on back with legs straight up at 90 degrees.2.Use abdominals to crunch body upwards making so that hands touch the toes.Leg Raises

1 Lie on the floor with legs straight out and arms at your side


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Push Pull

1.Lie on back with arms at sides and legs straight out in front of you 6 off the ground.2.Slowly bring the right knee to the chest. Next bring the left knee to the chest while

pushing the right knee back out. Perform slowly.

Russian Twist

1.Sit on the floor with legs straight out and body leaning back slightly.2.Using a weight held straight out in front of you, twist torso to the right and hold for 1

second.

3.Twist back to the center and hold, and twist to the left and hold. This is one repThrow Downs

1.Partner is needed. Lie flat on back and hold onto standing partners ankles behind yourhead.

2.Lift legs as explosively as possible towards partner while keeping knees locked.3.Partner will then throw legs back down forcefully, and you bring them back up

explosively.

Tic Tac Toe1.Partner is needed. Sit on the floor with legs off the ground and body leaning backslightly.

2.Partner throws medicine ball to the side and you touch the floor with it on the right,left, right, and throw it back. This is one rep.

Torso Training

1.There are four positions and you hold each for the allotted time with body in a straightline.

2.Position one is push up position, but on elbows. Second position is the same but on theright side. Third position is on the left side. And the last position is lying on thestomach with arms and legs off the ground.

Tuck Jumps

1.Standing in place, jump as explosively as possible bringing knees to chest.V- Ups1. Lie on back with arms fully extended above head.2. Use abdominals to lift arms and legs up simultaneously to have hands touch feet at the

top.


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Conditioning Exercises

110 Yard Striders (and backward striders)1. Start at goal line and run at about 50 percent for first 40 yards emphasizing long

strides.

2. Increase speed to 75 percent for the next 40 yards.3. Finish the last 30 yards at 90 percent of full running speed.

30 Yard Ladder

1. Start on the goal line, run to the 5 yards line and touch with right hand, return to goalline and touch with the left hand.

2. Continue this pattern at 5 yard increments until finished with the 30 yards.

Build Ups

1.Start by skipping for 20 yards, then stride for 10 yards, then spring for 20 yards, andglide for 20.

Descending Ladder Sprints1.Start by running for 50 yards, turning and coming back for 40 yards, then turn backand run for 30 yards, then turn back for 20 yards, againg turn back and run for 10yards, and finish by turning back and running for the final 5 yards.

Flying 60s

1.Start at the goal line, start running building up speed for first 20 yards.2.Be at a full speed sprint for the next 40 yards.Flying Sprints

1. Start by skipping for 10 yards, then sprint for 25 yards, and decelerate for 15 yards.

L- Drill

1. Set up three cones in the shape of an L.2. Starting at the end of the L, sprint to the second cone, turn and sprint to the top of the

L, turn and sprint back to the second cone, turn and sprint back to the beginning.

Pro Agility

1.Start with hand on the line, turn and sprint touching the line with right hand, then turnand sprint touching the line with left hand, and finishing through the starting line again.


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Sprints

1.Start in position stance. Explode off the line and use good running form during thesprint.

Sprint, Stride, Sprint

1.Start by sprinting, then stride for the distance, then sprint again to finish the drill.Starts

1.Start in sprinters stance. Explode off the line and use good running form during thesprint.

Stride, Sprint, Stride

1.Start by striding, then sprint for the distance, then stride again to finish the drill.Triangle Drill

1.Start at the first cone and sprint to cone 2, then backpedal to cone 3, the slide back tocone 1.

3 Cone Wheel

1. Start at the first cone and sprint to cone 2, then sprint to cone 3 then sprint forward and

backpedal back.

4 Cone Drill

1. Start at the first cone and sprint to cone 2, then shuffle to cone 3, then backpedal tocone 4, and finish by shuffling back to cone 1.

Upper Body Sprints

1.Sit on the ground with legs straight out in front.2.Using only arms, simulate running motion keeping elbows locked and using shoulders.3.Do not cross your body with your arms, keep them in a straight line.

Plyometric Workouts


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LBS. 50% 52% 55% 57% 60% 62% 65% 67% 70% 72% 75% 77% 80% 82% 85% 87% 90% 92% 95% 97%

200 100 104 110 114 120 124 130 134 140 144 150 154 160 164 170 174 180 184 190 194

210 105 109 116 120 126 130 137 141 147 151 158 162 168 172 179 183 189 193 200 204

220 110 114 121 125 132 136 143 147 154 158 165 169 176 180 187 191 198 202 209 213

230 115 120 127 131 138 143 150 154 161 166 173 177 184 189 196 200 207 212 219 223

240 120 125 132 137 144 149 156 161 168 173 180 185 192 197 204 209 216 221 228 233

250 125 130 136 143 150 155 163 168 175 180 188 193 200 205 213 218 225 230 238 243

260 130 135 143 146 156 161 169 174 182 187 195 200 208 213 221 226 234 239 247 252

270 135 140 149 154 162 167 176 181 189 194 203 208 216 221 230 235 243 248 257 262

280 140 145 154 160 168 174 182 188 196 202 210 216 224 230 238 244 252 258 266 272

290 145 150 160 165 174 180 189 194 203 209 218 223 232 238 247 252 261 267 276 281

300 150 155 165 171 180 186 195 201 210 216 225 231 240 246 255 261 270 276 285 291

310 155 161 171 177 186 192 202 208 217 223 233 239 248 254 264 270 279 285 295 301

320 160 166 176 182 192 198 208 214 224 230 240 246 256 262 272 278 288 294 304 310

330 165 172 182 188 198 205 215 221 231 238 248 254 264 271 281 287 297 304 314 320

340 170 177 187 194 204 211 221 228 238 245 255 262 272 279 289 296 306 313 323 330

350 175 182 193 200 210 217 228 235 245 252 263 270 280 287 298 305 315 322 333 340

360 180 187 198 205 216 223 234 241 252 259 270 277 288 295 306 313 324 331 342 349

370 185 192 204 211 222 229 241 248 259 266 278 285 296 303 315 322 333 340 352 359

380 190 198 209 217 228 236 247 255 266 274 285 293 304 312 323 331 342 350 361 369

390 195 203 215 222 234 242 254 261 273 281 293 300 312 320 332 339 351 359 371 378

400 200 208 220 228 240 248 260 268 280 288 300 308 320 328 340 348 360 368 380 388

410 205 213 226 234 246 254 267 275 287 295 308 316 328 336 349 357 369 377 390 398

420 210 218 231 239 252 260 273 281 294 302 315 323 336 344 357 365 378 386 399 407

430 215 224 237 245 258 267 280 288 301 310 323 331 344 353 366 374 387 396 409 417440 220 229 242 251 264 273 286 295 308 317 330 339 352 361 374 383 396 405 418 427

450 225 234 248 257 270 279 293 302 315 324 338 347 360 369 383 392 405 414 428 437

460 230 239 253 262 276 285 299 308 322 331 345 354 368 377 391 400 414 423 437 446

470 235 244 259 266 282 291 306 315 329 338 353 362 376 385 400 409 423 432 447 456

480 240 250 264 274 288 298 312 322 336 346 360 370 384 394 408 418 432 442 456 466

490 245 255 270 279 294 304 319 328 343 353 368 377 392 402 417 426 441 451 466 475

500 250 260 275 285 300 310 325 335 350 360 375 385 400 410 425 435 450 460 475 485

WEIGHT BY PERCENTAGE CHART


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LBS. 50% 52% 55% 57% 60% 62% 65% 67% 70% 72% 75% 77% 80% 82% 85% 87% 90% 92% 95% 97%

510 255 265 281 291 306 316 332 342 357 367 383 393 408 418 434 444 459 469 485 495

520 260 270 286 296 312 322 338 348 364 374 390 400 416 426 442 452 468 478 494 504

530 265 276 292 302 318 329 345 355 371 382 398 408 424 435 451 461 477 488 504 514

540 270 281 297 308 324 335 351 362 378 389 405 416 432 443 459 470 486 497 513 524

550 275 286 303 314 330 341 358 369 385 396 413 424 440 451 468 479 495 506 523 534

560 280 291 308 319 336 347 364 375 392 403 420 431 448 459 476 487 504 515 532 543

570 285 296 314 325 342 353 371 382 399 410 428 439 456 467 485 496 513 524 542 553

580 290 302 319 331 348 360 377 389 406 418 435 447 464 476 493 505 522 534 551 563

590 295 307 325 336 354 366 384 395 413 425 443 454 472 484 502 513 531 543 561 572

600 300 312 330 342 360 372 390 402 420 432 450 462 480 492 510 522 540 552 570 582

610 305 317 336 348 366 378 397 409 427 439 458 470 488 500 519 531 549 561 580 592

620 310 322 341 353 372 384 403 415 434 446 465 477 496 508 527 539 558 570 589 601

630 315 328 347 359 378 391 410 422 441 454 473 485 504 517 536 548 567 580 599 611

640 320 333 352 365 384 397 416 429 448 461 480 493 512 525 544 557 576 589 608 621

650 325 338 358 371 390 403 423 436 455 468 488 501 520 533 553 566 585 598 618 631

660 330 343 363 376 396 409 429 442 462 475 495 508 528 541 561 574 594 607 627 640

670 335 348 369 382 402 415 436 449 469 482 503 516 536 549 570 583 603 616 637 650

680 340 354 374 388 408 422 442 456 476 490 510 524 544 558 578 592 612 626 646 660

690 345 359 380 393 414 428 449 462 483 497 518 531 552 566 587 600 621 635 656 669

700 350 364 385 399 420 434 455 469 490 504 525 539 560 574 595 609 630 644 665 679

710 355 369 391 405 426 440 462 476 497 511 533 547 568 582 604 618 639 653 675 689

720 360 374 396 410 432 446 468 482 504 518 540 554 576 590 612 626 648 662 684 698

730 365 380 402 416 438 453 475 489 511 526 548 562 584 599 621 635 657 672 694 708740 370 385 407 422 444 459 481 496 518 533 555 570 592 607 629 644 666 681 703 718

750 375 390 413 428 450 465 488 503 525 540 563 578 600 615 638 653 675 690 713 728

WEIGHT BY PERCENTAGE CHART

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