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BENCH 293 2009 VIKING FOOTBALL

HYPERTROPHY SQUAT 225 OFF SEASON


CLEAN 240 PHASE 1 WEEK 1 (6/1 - 6/5) ANDREW BOURGEOIS 5.91
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
WARM UP WARM UP WARM UP WARM UP WARM UP
STRETCH STRETCH STRETCH STRETCH STRETCH
INJURY PREVENTION INJURY PREVENTION
HANG CLEANS 4 WAY ANKLE 1 x 12 BENCH PRESS SERRATUS PUNCHES 3 x 8 EACH HANG CLEAN
3 x 10 @ 50% 120 4 WAY NECK 1 x 12 3 x 10 @ 55% 147 WALL PUSHUPS 1 x 15 3 x 10 @ 55% 120
PUSH UP PLUS 1 X 12 Com/Plyo 1 set after each set of Squat SCAPULA PUSH UPS 1 x 12
SQUAT Clap Push Ups 1 x 10 CORE PAUSE SQUAT
3 x 10 @ 50% 113 CORE Bosu Ball Push ups 1 x 10 MED BALL STAND 180's 1 x 20 (ea) 3 x 10 @ 55% 113
Com/Plyo 1 set after each set of Squat SWISS BALL ABS 1 x 50 BOSU SIT UPS 2 x 25
cycled split squat jumps 1 x 10 MED BALL SIT UP & TWIST 2 x 25 DB INCLINE GLUTE HAM RAISE 1 x 15 STOP & STAB BENCH PRESS
tuck jumps 1 x 10 SUPERMAN 1 x 15 3 x 12 AQUAMAN 1 x 15 3 x 10
AQUAMAN 1 x 15
RDL VIKING SQUAT (UR/HC/PP) INCLINE BENCH PRESS
4 x 10 FUNCTIONAL BALANCE 1x8 FUNCTIONAL BALANCE 3 x 10
BOSU DB BENCH (SIMUL.) 1 x 12 DOT DRILL (1 LEG) x 1 each leg
DB BENCH PRESS BOSU SITS WITH LEGS x 1:00 BARBELL LUNGES BOSU HIP RAISE 1 x 20 DB ISO ROW
3 x 12 PRONE PIKE PRESS 1 x 20 1 x 15 CHINESE THINKERS 1:00 4 x 10 each arm
SUPINE REVERSE LEG CURLS 1 x 20
LAT PULL DOWNS SPEED AND AGILITY BARBELL STEP UPS ANAEROBIC PLYOMETRICS BIG GUN BICEPS
4 x 10 1 x 15 MED BALL CHEST DROPS 1 x 20 8-6-4-8-15
SEE CHART MED BALL SHOULDER DROPS 1 x 20
STRAIT BAR CURLS TRICEP EXTENSIONS SEAT. MB CHEST PASS 1 x 10 (ea lg) BIG GUN TRICEPS
4 x 10 3 x 10 SEAT. MB OVERHEAD TOSS 1 x 20 8-6-4-8-15

EXPLOSIVE CALF DELT SWINGS REST CONDITIONING


2 x 50 3 x 10 SQUAT JUMPS 2 x 15 8 x 40 (6-8 sec)
CONDITIONING SPEED BOX JUMPS 2 x 15 Combination Run (Small Tempo)
10 X 110'S FOREARM CIRCUIT 1 x 12 (ea. Exer) SPEED SQUATS 1 x 20
DEEP BOX JUMPS 1 x 15
CONDITIONING MB SQUAT AND SHOOT 1 x 10
MILE RUN
SPEED AND AGILITY

FLEXIBILITY CIRCUIT FLEXIBILITY CIRCUIT SEE CHART FLEXIBILITY CIRCUIT


BENCH 293 2009 VIKING FOOTBALL
HYPERTROPHY SQUAT 225 OFF SEASON
CLEAN 240 PHASE 1 WEEK 1 (6/8 - 6/12) ANDREW BOURGEOIS 5.91
MONDAY WARM UP WEDNESDAY THURSDAY FRIDAY
WARM UP WARM UP WARM UP WARM UP WARM UP
STRETCH STRETCH STRETCH STRETCH STRETCH
INJURY PREVENTION INJURY PREVENTION
HANG CLEANS 4 WAY ANKLE 1 x 12 BENCH PRESS SERRATUS PUNCHES 3 x 8 EACH HANG CLEAN
3 x 10 @ 50% 120 4 WAY NECK 1 x 12 3 x 10 @ 55% 146.5 WALL PUSHUPS 1 x 15 3 x 10 @ 55% 120
PUSH UP PLUS 1 X 12 Com/Plyo 1 set after each set of Squat SCAPULA PUSH UPS 1 x 12
SQUAT Clap Push Ups 1 x 10 CORE PAUSE SQUAT
3 x 10 @ 50% 113 CORE Bosu Ball Push ups 1 x 10 MED BALL STAND 180's 1 x 20 (ea) 3 x 10 @ 55% 113
Com/Plyo 1 set after each set of Squat SWISS BALL ABS 1 x 50 BOSU SIT UPS 2 x 25
cycled split squat jumps 1 x 10 MED BALL SIT UP & TWIST 2 x 25 DB INCLINE GLUTE HAM RAISE 1 x 15 STOP & STAB BENCH PRESS
tuck jumps 1 x 10 SUPERMAN 1 x 15 3 x 12 AQUAMAN 1 x 15 3 x 10
AQUAMAN 1 x 15
RDL VIKING SQUAT (UR/HC/PP) INCLINE BENCH PRESS
4 x 10 FUNCTIONAL BALANCE 1x8 FUNCTIONAL BALANCE 3 x 10
BOSU DB BENCH (SIMUL.) 1 x 12 DOT DRILL (1 LEG) x 1 each leg
DB BENCH PRESS BOSU SITS WITH LEGS x 1:00 BARBELL LUNGES BOSU HIP RAISE 1 x 20 DB ISO ROW
3 x 12 PRONE PIKE PRESS 1 x 20 1 x 15 CHINESE THINKERS 1:00 4 x 10 each arm
SUPINE REVERSE LEG CURLS 1 x 20
LAT PULL DOWNS SPEED AND AGILITY BARBELL STEP UPS ANAEROBIC PLYOMETRICS BIG GUN BICEPS
4 x 10 1 x 15 MED BALL CHEST DROPS 1 x 20 8-6-4-8-15
SEE CHART MED BALL SHOULDER DROPS 1 x 20
STRAIT BAR CURLS TRICEP EXTENSIONS SEAT. MB CHEST PASS 1 x 10 (ea lg) BIG GUN TRICEPS
4 x 10 3 x 10 SEAT. MB OVERHEAD TOSS 1 x 20 8-6-4-8-15

EXPLOSIVE CALF DELT SWINGS REST CONDITIONING


2 x 50 3 x 10 SQUAT JUMPS 2 x 15 8 x 40 (6-8 sec)
CONDITIONING SPEED BOX JUMPS 2 x 15 Combination Run (Small Tempo)
10 X 110'S FOREARM CIRCUIT 1 x 12 (ea. Exer) SPEED SQUATS 1 x 20
DEEP BOX JUMPS 1 x 15
CONDITIONING MB SQUAT AND SHOOT 1 x 10
MILE RUN
SPEED AND AGILITY

FLEXIBILITY CIRCUIT FLEXIBILITY CIRCUIT SEE CHART FLEXIBILITY CIRCUIT


BENCH 293 2009 VIKING FOOTBALL
MAX STRENGTH SQUAT 225 OFF SEASON
CLEAN 240 PHASE 2 WEEK 1 (6/15 - 6/19) ANDREW BOURGEOIS 5.91
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
WARM UP WARM UP WARM UP WARM UP WARM UP
STRETCH STRETCH STRETCH STRETCH STRETCH
INJURY PREVENTION INJURY PREVENTION
HANG CLEANS SERRATUS PUNCHES 3 x 8 EACH INCLINE BENCH PRESS 4 WAY ANKLE 1 x 12 CLEAN PULL
1 x 10 @ 69% 166 WALL PUSHUPS 1 x 15 1 x 10 @ 69% 152 4 WAY NECK 1 x 12 2x6
2 x 8 @ 69% 166 SCAPULA PUSH UPS 1 x 12 2 x 8 @ 69% 152 PUSHUP PLUS ON BOSU 1 x 12
CORE HANG CLEAN
SQUAT CORE DB BENCH PRESS SWISS BALL ABS 1 x 50 1 x 10 @ 60% 166
1 x 8 @ 69% 155 PARTNER LEG THROWS 2 x 25 1 x 10 DB SIDE BENDS 1 x 25 each side 2 x 8 @ 60% 166
2 x 6 @ 69% 155 LAT LYING SIDE LIFTS 1 x 25 ea 2x8 LOW BACK HYPERS 1 x 15
GLUTE HAM RAISE 1 x 15 SWIMMING ON KNEES 1 x 15 STOP & STAB BENCH PRESS
BENCH PRESS BOSU AQUAMAN 1 x 15 BIG GUN TRICEPS 1 x 10 @ 60% 176
1 x 10 @ 69% 202 8-6-4-8-15 2 x 8 @ 60% 176
2 x 8 @ 69% 202 FUNCTIONAL BALANCE FUNCTIONAL BALANCE
BOSU BUSH UPS ON BALL 1 x 12 BOSU CRANE (forward & back) x1 ea PAUSE SQUAT
DB ISO ROW BOSU KNEELS 1:00 BAND ISOMET LEG CURL SB HIP RAISE 1 x 15 each leg 1 x 8 @ 60% 135
4 x 10 each arm PRONE PIKE PRESS 1 x 15 1 x 20 OBLIQUE BRIDGE 1 x :30 each 2 x 6 @ 60% 135
FLUTTERKICKS 1 x 25 (4 count)
ISOLATERAL LEG CURL KETTLEBELL BARBELL STEP UPS ANAEROBIC PLYOMETRICS LAT PULL DOWNS
3 x 10 (each leg) RUSSIAN HAYBAILERS 4 x 10 each 2x5 PLYO SPEED PUSH UPS 1x 10 3 x 10
KB PUNCH 4 x 10 each MED BALL CHEST DROPS 1 x 20
FAT BAR CURLS TURKISH GET UPS 4 x 3 ea direction BARBELL LUNGES SEAT. MB CHEST PASS 1 x 10 (ea lg) RDL
4 x 10 1 x 15 SEAT. MB OVERHEAD TOSS 1 x 20 4 x 10
SPEED AND AGILITY EXPLOSIVE ROWS 2 x 20
EXPLOSIVE CALF SEE CHART DELT SWINGS REST CONDITIONING
2 x 50 2 x 15 SQUAT JUMPS 2 x 15 1 MILE RUN
CONDITIONING SPEED BOX JUMPS 2 x 15
6 x 40's :06-:08 (1:1) GLUTE HAM RAISE 1 x 20 SPEED SQUATS 1 x 20 FLEXIBILITY
COMBINATION RUN BAGS JUMPS 2 X 15
FLEXIBILITY CONDITIONING LATERAL BOX QUICK FEET 1 x :20
4 x 100's (:13-:16) 2:1 (or :30) REST MB SQUAT AND SHOOT 1 x 10
6 x 120 yd SHUTT. :20-:25 (1.75:1) SPEED AND AGILITY
SEE CHART
FLEXIBILITY CIRCUIT
AS PRESCRIBED IN FLEXIBILITY
EXPLANATION
BENCH 293 2009 VIKING FOOTBALL
SKILL MAX STRENGTH SQUAT 225 OFF SEASON
CLEAN 240 PHASE 2 WEEK 2 (6/22 - 6/23) ANDREW BOURGEOIS 5.91
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
WARM UP WARM UP WARM UP WARM UP WARM UP
STRETCH STRETCH STRETCH STRETCH STRETCH
WEIGHTS INJURY PREVENTION INJURY PREVENTION
HANG CLEANS 4 WAY ANKLE 1 x 12 INCLINE BENCH PRESS BAND CIRCUIT 1 x 12 CLEAN PULL
8x 6x 6x 4x @ 74% 4 WAY NECK 1 x 12 8x 6x 6x @ 74% SHOULDER PRO/RETRACTION 1 x 12 2 x 5
178 DB SERRATUS PUNCHES 1 x 20 163 HUGHSTONS 1 x 12 each arm
BENCH PRESS BARBELL STEP UPS HANG CLEAN
8x 6x 6x 6x @ 74% CORE 2x5 CORE 8x 6x 6x 4x @ 64%
217 PATNER SIT UP & PASS 2 x 25 MED BALL SIT UPS 1 x 25 154
SQUAT STANDING 180's 1x 25 DB BENCH PRESS RESISTIVE ABDOMINALS 1 x 25 each STOP & STAB BENCH PRESS
6x 6x 5x 5x 5x 3x @ 74% EXPLOSIVE LOW BACK HYPERS 1x15 8x 6x 6x GLUTE HAM RAISE 1 x 15 8x 6x 6x @ 64%
167 GLUTE HAM RAISE 1 x 15 SUPERMAN 1 x 15 188
DB ISO ROW BIG GUN TRICEPS PAUSE SQUAT
4 x 10 each arm FUNCTIONAL BALANCE 8-6-4-8-15 FUNCTIONAL BALANCE 6x 6x 5x 5x 3x @ 64%
BOSU BUSH UPS ON BALL 1 x 12 BOSU CRANE (forward & back) x1 ea 144
ISOLATERAL LEG CURL BOSU KNEELS 1:00 BAND ISOMET LEG CURL SB HIP RAISE 1 x 15 each leg LAT PULL DOWNS
12x 10x 10x 6x 6x PRONE PIKE PRESS 1 x 15 1 x 20 OBLIQUE BRIDGE / LEG LIFT x :30 ea 3 x 10
FLUTTERKICKS 1 x 25 (4 count)
FAT BAR CURLS ANAEROBIC PLYOMETRICS BARBELL LUNGES KETTLEBELL RDL
4 x 10 MED BALL CHEST DROPS 1 x 20 1 x 15 3 BY 3'S ( 4 sets each arm) 4 x 10
MED BALL SHOULDER DROPS 1 x 20 High Pulls x 4 PLYOMETRICS
EXPLOSIVE CALF SEAT. MB CHEST PASS 1 x 10 (ea lg) DELT SWINGS GRIP FLIPS 4 x 10 each arm DROP & CATCH pushups x10-
2 x 50 SEAT. MB OVERHEAD TOSS 1 x 20 2 x 15 sidehop to squat jump x5 each dir.
EXPLOSIVE BAND ROWS 2 x 20 SPEED AND AGILITY behind back clap pushups 1 x 10
REST GLUTE HAM RAISE 1 x 20 CONDITIONING
SQUAT JUMPS 2 x 15 PLYOMETRICS 4 x 40's (6-8 sec) 1:1 rest
CONDITIONING SPEED BOX JUMPS 2 x 15 plate squat jumps x5 speedbox x5 Combination Run (Small Tempo)
10 x 100's :13-:16 (1.5:1) SPEED SQUATS 1 x 20 lat. indepth box jumps x10 FLEXIBILITY
2 x 400's :60-:80 (1.5:1) HIP RAISES 1 x 15 plate dot drill x:20
FLEXIBILITY DEEP BOX JUMPS 1 x 15 CONDITIONING
MB SQUAT AND SHOOT 1 x 10 MILE RUN
SPEED AND AGILITY 6:20 - 7:20
WARM UP / DYNAMIC FLEXIBILITY
FLEXIBILITY CIRCUIT
BENCH 293 2009 VIKING FOOTBALL
SKILL MAX STRENGTH SQUAT 225 OFF SEASON
CLEAN 240 PHASE 2 WEEK 3 (6/29 - 7/3) ANDREW BOURGEOIS 5.91
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
WARM UP WARM UP WARM UP WARM UP WARM UP
STRETCH STRETCH STRETCH STRETCH STRETCH
WEIGHTS INJURY PREVENTION INJURY PREVENTION
POWER CLEANS WALL PUSHUPS INCLINE BENCH PRESS SERRATUS PUNCHES 3 x 8 EACH CLEAN PULL
6x 4x 4x 4x @ 79% 4 WAY NECK 1 x 12 6x 5x 5x @ 75% WALL PUSHUPS 1 x 15 2x5
190 PUSHUP PLUS ON BOSU 1 x 12 165 SCAPULA PUSH UPS 1 x 12
BENCH PRESS BARBELL STEP UPS CORE HANG CLEAN
6x 5x 5x 5x @ 79% CORE 2x4 SWISS BALL ABS 1 x 50 6x 4x 4x 4x @ 66%
231 STR. LEG BALL EXCHANGE 1x25 MED BALL SIT UP & TWIST 2 x 25 158
SQUAT MED BALL SIT UP & TWIST 2 x 25 DB BENCH PRESS SUPERMAN 1 x 15 STOP & STAB BENCH PRESS
5x 5x 3x 3x 3x 2x @ 79% LOW BACK HYPERS 1 x 15 6x 5x 5x AQUAMAN 1 x 15 6x 5x 5x @ 66%
178 BOSU AQUAMAN 1 x 15 4 WAY NECK 193
DB ISO ROW EZ BAR TRICEPS PAUSE SQUAT
4 x 8 each arm FUNCTIONAL BALANCE 3 x 12 FUNCTIONAL BALANCE 5x 5x 3x 3x 2x @ 66%
SB DB SHOULDER PRESS (sim) 1x12 BOSU 1 Leg Squats 149
ISOLATERAL LEG CURL BOSU MB PUNCH 1 x 15 BAND ISOMET LEG CURL SB HIP ROLL OUTS 1 x 5 CLOSE GRIP LAT PULL DOWNS
8x 8x 6x 6x 4x 4x SL PRONE PIKE PRESS 1 x 10 ea lg 1 x 20 ACYCLIC 2 ARM LOCKOUT x 1:00 3x8
REVERSE LEG CURLS 1 x 20
FAT BAR CURLS KETTLEBELL BARBELL LUNGES KETTLEBELL RDL
4 x 10 RUSSIAN HAYBAILERS 4 x 10 each 1 x 20 3 BY 3'S ( 4 sets each arm) 4 x 10
KB PUNCH 4 x 10 each High Pulls x 4 PLYOMETRICS
TURKISH GET UPS 4 x 3 ea direction POST DELT GRIP FLIPS 4 x 10 each arm DROP & CATCH pushups x10-
2 x 15 sidehop to squat jump x5 each dir.
PLYOMETRICS SPEED AND AGILITY SPEED AND AGILITY behind back clap pushups 1 x 10
plyo pushups 1x10-box push ups 1x10 GLUTE HAM RAISE 1 x 20 CONDITIONING
mb overhead pass 1x10-KB punchx10 PLYOMETRICS 1 MILE RUN
CONDITIONING plate squat jumps x5 speedbox x5 6:15-7:15
5 STEPS lat. indepth box jumps x10 FLEXIBILITY
2:30 - 3:00 BOTTOM TO TOP plate dot drill x:20
FLEXIBILITY CONDITIONING
2 Full Gassers :38 - 43 (2min rest)
4 Half Gassers :14 - 18 (:40 rest_
Combination run (GIANT tempo)
FLEXIBILITY CIRCUIT
AS PRESCRIBED IN FLEXIBILITY
EXPLANATION
BENCH 293 2009 VIKING FOOTBALL
SKILL MAX STRENGTH SQUAT 225 OFF SEASON
CLEAN 240 PHASE 2 WEEK 4 (7/6- 7/10) ANDREW BOURGEOIS 5.91
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
WARM UP WARM UP WARM UP WARM UP - PU - MC-JJ WARM UP - PU - MC-JJ
STRETCH STRETCH STRETCH STRETCH STRETCH
WEIGHTS INJURY PREVENTION INJURY PREVENTION
HANG CLEANS SERRATUS PUNCHES 3 x 8 EACH INCLINE BENCH PRESS PUSH UP PLUS 1 x 12 CLEAN PULL
6x 6x 6x @ 74% WALL PUSHUPS 1 x 15 6x 6x 4x @ 71% 4 WAY PARTNER NECK 1 x 12 2x4
178 SCAPULA PUSH UPS 1 x 12 156 4 WAY PARTNER ANKLE 1 x 12
BENCH PRESS BARBELL STEP UPS CORE HANG CLEAN
6x 6x 4x @ 74% CORE 2x4 BENCH LOW BACK HYPERS 1 x 15 6x 6x 6x @ 65%
217 MED BALL STAND 180's 1 x 20 (ea) PUSH THROUGH 1 x 25 156
SQUAT PLYOMETRIC SIT UPS 2 x 25 DB BENCH PRESS BOSU V UPS 2 x 25 STOP & STAB BENCH PRESS
6x 6x 4x @ 74% GLUTE HAM RAISE 1 x 15 6x 6x 4x CROSS OVERS 1 x 25 6x 6x 4x @ 65%
167 AQUAMAN 1 x 15 190
DB ISO ROW EZ BAR TRICEPS PAUSE SQUAT
4 x 8 each arm FUNCTIONAL BALANCE 3 x 12 FUNCTIONAL BALANCE 6x 6x 4x @ 65%
SB DB SHOULDER PRESS (alt) 1x12 ea STEPPING STONES 1 x 6 each 146
ISOLATERAL LEG CURL BOSU MB PUNCH 1 x 15 BAND SPEED LEG CURL SB HIP ROLL OUTS 1 x 5 CLOSE GRIP LAT PULL DOWNS
3x8 SL PRONE PIKE PRESS 1 x 10 ea lg 1 x 20 ACYCLIC 2 ARM LOCKOUT x 1:00 3x8
REVERSE LEG CURLS 1 x 20
FAT BAR CURLS KETTLEBELL BARBELL LUNGES KETTLEBELL RDL
4 x 10 RUSSIAN HAYBAILERS 4 x 10 each 1 x 20 3 BY 3'S ( 4 sets each arm) 4 x 10
KB PUNCH 4 x 10 each High Pulls x 4 PLYOMETRICS
TURKISH GET UPS 4 x 3 ea direction DELT SWINGS GRIP FLIPS 4 x 10 each arm vertical pushups x10-
2 x 15 sidehop to squat jump x5 each dir.
PLYOMETRICS SPEED AND AGILITY SPEED AND AGILITY behind back clap pushups 1 x 10
1arm pushup 1x10-box push ups 1x10 GLUTE HAM RAISE 1 x 20 CONDITIONING
mb overhead pass 1x10-KB punchx10 PLYOMETRICS 1 MILE RUN
CONDITIONING plate squat jumps x5 speedbox x5 6:10-7:10
10 X 20's / :03 - :04 / (1:1 REST) lat. indepth box jumps x10 FLEXIBILITY
COMBINATION RUN (large tempo) plate dot drill x:20
FLEXIBILITY CONDITIONING
TWO QTRS OF SPRINTS
COMBINATION RUN (GIANT tempo)

FLEXIBILITY CIRCUIT
BENCH 293 2009 VIKING FOOTBALL
SKILL MAX STRENGTH SQUAT 225 OFF SEASON
CLEAN 240 PHASE 3 WEEK 1 (7/13- 7/17 ) ANDREW BOURGEOIS 5.91
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
WARM UP WARM UP - PU - MC-JJ WARM UP - PU - MC-JJ WARM UP - PU - MC-JJ WARM UP - PU - MC-JJ
STRETCH STRETCH STRETCH STRETCH STRETCH
WEIGHTS INJURY PREVENTION INJURY PREVENTION
HANG CLEANS 4 WAY ANKLE 1 x 12 INCLINE BENCH PRESS BAND CIRCUIT 1 x 12 CLEAN PULL
6x 4x 4x 4x @ 81% 4 WAY NECK 1 x 12 5x 4x 4x @ 75% SCAPULAR BAND PULLS 1 x :10 ea 2 x 4
194 DB SERRATUS PUNCHES 1 x 20 165 SH PRO/RET ON BOSU BALL 1 x 12
BENCH PRESS BARBELL STEP UPS CORE HANG CLEAN
5x 4x 4x 3x @ 81% CORE 2x4 ABDOMINAL HARNESS 2 x 25 6x 4x 4x 4x @ 68%
237 MED BALL TOE TOUCHES 1 x 50 LAT LYING SIDE LIFTS 1 x 25 ea 163
SQUAT S. B. DIAGONAL CRUNCHES 1 x 25 ea DB BENCH PRESS GLUTE HAM RAISE 1 x 15 STOP & STAB BENCH PRESS
5x 5x 3x 3x 3x 2x @ 81% EXPLOSIVE LOW BACK HYPERS 1x15 5x 4x 4x BOSU AQUAMAN 1 x 15 5x 4x 4x @ 68%
182 GLUTE HAM RAISE 1 x 15 199
DB ISO ROW EZ BAR TRICEPS PAUSE SQUAT
4 x 8 each arm FUNCTIONAL BALANCE 3 x 12 FUNCTIONAL BALANCE 5x 5x 3x 3x 3x 2x @ 68%
SB DB SHOULDER PRESS (alt) 1x12 ea STEPPING STONES 1 x 6 each 153
ISOLATERAL LEG CURL BOSU 1 LEG MB PUNCH 1 x 15 each BAND SPEED LEG CURL SB HIP ROLL OUTS 1 x 5 WIDE GRIP LAT PULL DOWNS
8x 6x 6x 5x 5x 3x SL PRONE PIKE PRESS 1 x 10 ea lg 1 x 20 ACYCLIC 2 ARM LOCKOUT x 1:00 3x6
REVERSE LEG CURLS 1 x 20
FAT BAR CURLS KETTLEBELL BARBELL LUNGES ANAEROBIC PLYOMETRICS RDL
4 x 10 RUSSIAN HAYBAILERS 4 x 10 each 1 x 20 MED BALL CHEST DROPS 1 x 20 4 x 10
KB PUNCH 4 x 10 each MED BALL SHOULDER DROPS 1 x 20 PLYOMETRICS
TURKISH GET UPS 4 x 3 ea direction POST DELT SEAT. MB CHEST PASS 1 x 10 (ea lg) vertical pushups x10-
3 BY 3'S ( 4 sets each arm) 2 x 15 SEAT. MB OVERHEAD TOSS 1 x 20 sidehop to squat jump x5 each dir.
PLYOMETRICS High Pulls x 4 EXPLOSIVE BAND ROWS 2 x 20 behind back clap pushups 1 x 10
plyo pushups 1x10-box push ups 1x10 GRIP FLIPS 4 x 10 each arm GLUTE HAM RAISE 1 x 20 REST CONDITIONING
mb overhead pass 1x10-KB punchx10 PLYOMETRICS SQUAT JUMPS 2 x 15 2 FULL GASSERS :38/41/43 (2:00)
CONDITIONING SPEED AND AGILITY Barbell squat jumps x5 speedbox x5 SPEED BOX JUMPS 2 x 15 4 x 1/2 GASSERS 18/16/14 (:40)
2 x 120 yd SHUTTLE :20-24 sec. (1:1) lat. indepth box jumps x10 BAND SPEED SQUATS 1 x 20 FLEXIBILITY
3 x 400's :60-:80 6x100's :13-:16 (1:1) plate dot drill x:20 BAND HIP THRUST 1 x 15
FLEXIBILITY CONDITIONING DEEP BOX JUMPS 1 x 15
MILE RUN MB SQUAT AND SHOOT 1 x 10
6:05 - 7:05 SPEED AND AGILITY

FLEXIBILITY CIRCUIT
AS PRESCRIBED IN FLEXIBILITY
EXPLANATION
BENCH 293 2009 VIKING FOOTBALL
SKILL MAX STRENGTH SQUAT 225 OFF SEASON
CLEAN 240 PHASE 3 WEEK 2 (7/20 - 7/24) ANDREW BOURGEOIS 5.91
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
WARM UP - PU - MC-JJ WARM UP - PU - MC-JJ WARM UP - PU - MC-JJ WARM UP - PU - MC-JJ WARM UP - PU - MC-JJ
STRETCH STRETCH STRETCH STRETCH STRETCH
WEIGHTS INJURY PREVENTION INJURY PREVENTION
HANG CLEANS 4 WAY ANKLE 1 x 12 INCLINE BENCH PRESS 4 WAY ANKLE 1 x 12 CLEAN PULL
4x4 @ 84% 4 WAY NECK 1 x 12 4x 3x 3x @ 79% 4 WAY NECK 1 x 12 2x3
202 PUSHUP PLUS ON BOSU 1 x 12 174 DB SERRATUS PUNCHES 1 x 20
BENCH PRESS DB BENCH PRESS CORE HANG CLEAN
3x 3x 2x 1x @ 84% CORE 4x 3x 3x PATNER SIT UP & PASS 2 x 25 4x 4x 4x 4x @ 68%
246 SWISS BALL ABS 1 x 50 BAND 180's 1x 25 163
SQUAT DB SIDE BENDS 1 x 25 each side TRICEP PUSHDOWNS EXPLOSIVE LOW BACK HYPERS 1x15 STOP & STAB BENCH PRESS
3x 3x 2x 2x 1x 1x @ 84% LOW BACK HYPERS 1 x 15 3x6 GLUTE HAM RAISE 1 x 15 4x 3x 3x @ 68%
189 SWIMMING ON KNEES 1 x 15 199
DB ISO ROW POST DELT PAUSE SQUAT
4 x 6 each arm FUNCTIONAL BALANCE 2 x 15 FUNCTIONAL BALANCE 3x 3x 2x 2x 1x 1x @ 68%
BOSU DB BENCH 1 x 12 each BOSU SL SQUATS 1 x 10 ea(alt fr/bk) 153
ISOLATERAL LEG CURL BOSU STANDING SQUATS x 1:00 GLUTE HAM RAISE 1 x 20 BOSU 1 LEG MB PASS 1 x 15 each WIDE GRIP LAT PULL DOWNS
6x 5x 5x 5x 3x 3x BOSU LUNGES 1 x 15 (each) BOSU 1 ARM LOCKOUT 1 x:30 each 3 x 6
BOSU LATERAL LUNGES 1 x 15 each REVERSE SINGLE LEG CURLS 1 x 15
KETTLEBELL ANAEROBIC PLYOMETRICS RDL
RUSSIAN HAYBAILERS 4 x 10 each MED BALL CHEST DROPS 1 x 20 4 x 10
KB PUNCH 4 x 10 each MED BALL SHOULDER DROPS 1 x 20 PLYOMETRICS
TURKISH GET UPS 4 x 3 ea direction SEAT. MB CHEST PASS 1 x 10 (ea lg) vertical pushups x10-
3 BY 3'S ( 4 sets each arm) SEAT. MB OVERHEAD TOSS 1 x 20 sidehop to squat jump x5 each dir.
PLYOMETRICS High Pulls x 4 EXPLOSIVE BAND ROWS 2 x 20 behind back clap pushups 1 x 10
S&S bench x5 & 10 MB drops GRIP FLIPS 4 x 10 each arm REST CONDITIONING
1arm plyo pushupx5e-KB punchx10e PLYOMETRICS SQUAT JUMPS 2 x 15 2 FULL GASSERS :38/41/43 (2:00)
CONDITIONING SPEED AND AGILITY Barbell squat jumps x5 speedbox x5 SPEED BOX JUMPS 2 x 15 4 x 1/2 GASSERS 18/16/14 (:40)
1 MILE RUN lat. indepth box jumps x10 BAND SPEED SQUATS 1 x 20 FLEXIBILITY
6:00-7:00 plate dot drill x:20 BAND HIP THRUST 1 x 15
FLEXIBILITY CONDITIONING DEEP BOX JUMPS 1 x 15
5 STEPS MB SQUAT AND SHOOT 1 x 10
SPEED AND AGILITY

FLEXIBILITY CIRCUIT
BENCH 293 2009 VIKING FOOTBALL
SKILL MAX STRENGTH SQUAT 225 OFF SEASON
CLEAN 240 PHASE 3 WEEK 3 (7/27 - 7/31) ANDREW BOURGEOIS 5.91
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
WARM UP WARM UP WARM UP WARM UP WARM UP
STRETCH STRETCH STRETCH STRETCH STRETCH
WEIGHTS INJURY PREVENTION INJURY PREVENTION
HANG CLEANS BAND CIRCUIT 1 x 12 INCLINE BENCH PRESS BOSU BAND CIRCUIT (1 lg) 1 x 12 CLEAN PULL
3 x 6 @ 76% SHOULDER PRO/RETRACTION 1 x 12 3 x 5 @ 69% 4 WAY NECK 1 x 12 2x3
182 HUGHSTONS 1 x 12 each arm 152 PUSHUP PLUS ON BOSU 1 x 12
BENCH PRESS DB BENCH PRESS CORE HANG CLEAN
3 x 5 @ 76% CORE 3x6 PATNER SIT UP & PASS 2 x 25 3x6 @ 67%
223 MED BALL SIT UPS 1 x 25 BAND 180's 1x 25 161
SQUAT RESISTIVE ABDOMINALS 1 x 25 each TRICEP PUSHDOWNS EXPLOSIVE LOW BACK HYPERS 1x15 STOP & STAB BENCH PRESS
3 x 6 @ 76% GLUTE HAM RAISE 1 x 15 3x6 GLUTE HAM RAISE 1 x 15 3x6 @ 67%
171 SUPERMAN 1 x 15 196
REVERSE GRIP LAT PULL DOWNS POST DELT PAUSE SQUAT
4x6 FUNCTIONAL BALANCE 2 x 15 FUNCTIONAL BALANCE 3x6 @ 67%
BOSU DB BENCH 1 x 12 each BOSU SL SQUATS 1 x 10 ea(alt fr/bk) 151
ISOLATERAL LEG CURL BOSU STANDING SQUATS x 1:00 GLUTE HAM RAISE 1 x 20 BOSU 1 LEG MB PASS 1 x 15 each WIDE GRIP LAT PULL DOWNS
3x5 BOSU LUNGES 1 x 15 (each) BOSU 1 ARM LOCKOUT 1 x:30 each 3 x 6
BOSU LATERAL LUNGES 1 x 15 each REVERSE SINGLE LEG CURLS 1 x 15
KETTLEBELL KETTLEBELL RDL
3 BY 3'S ( 4 sets each arm) RUSSIAN HAYBAILERS 4 x 10 each 4 x 10
High Pulls x 4 KB PUNCH 4 x 10 each PLYOMETRICS
GRIP FLIPS 4 x 10 each arm TURKISH GET UPS 4 x 3 ea direction vertical pushups x10-
sidehop to squat jump x5 each dir.
PLYOMETRICS SPEED AND AGILITY SPEED AND AGILITY behind back clap pushups 1 x 10
S&S bench x5 & 10 MB drops CONDITIONING
1arm plyo pushupx5e-KB punchx10e PLYOMETRICS 8 STEPS
CONDITIONING Barbell squat jumps x5 speedbox x5
TWO QTRS. OF SPRINTS lat. indepth box jumps x10 FLEXIBILITY
plate dot drill x:20
FLEXIBILITY CONDITIONING
MILE RUN
5:55 - 6:55

FLEXIBILITY CIRCUIT
BENCH 293 2009 VIKING FOOTBALL
SKILL MAX STRENGTH SQUAT 225 OFF SEASON
CLEAN 240 PHASE 3 WEEK 4 (5/11 - 5/15) ANDREW BOURGEOIS 5.91
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
WARM UP - PU - MC-JJ WARM UP - PU - MC-JJ WARM UP - PU - MC-JJ WARM UP - PU - MC-JJ WARM UP - PU - MC-JJ
STRETCH STRETCH STRETCH STRETCH STRETCH
WEIGHTS INJURY PREVENTION INJURY PREVENTION
POWER CLEANS BAND CIRCUIT 1 x 12 INCLINE BENCH PRESS BOSU BAND CIRCUIT (1 lg) 1 x 12 CLEAN PULL
6x 4 x 4x 4x @ 83% SHOULDER PRO/RETRACTION 1 x 12 3x 2x 2x @ 82% 4 WAY NECK 1 x 12 2x3
HUGHSTONS 1 x 12 each arm PUSHUP PLUS ON BOSU 1 x 12
BENCH PRESS DB BENCH PRESS CORE HANG CLEAN
3x 2x 2x 1x @ 83% CORE 3x3 PATNER SIT UP & PASS 2 x 25 6x 4x 4x 4x @ 69%
MED BALL SIT UPS 1 x 25 BAND 180's 1x 25
SQUAT RESISTIVE ABDOMINALS 1 x 25 each POST DELT EXPLOSIVE LOW BACK HYPERS 1x15 STOP & STAB BENCH PRESS
5x 3x 2x 2x 2x 1x @ 83% GLUTE HAM RAISE 1 x 15 2 x 15 GLUTE HAM RAISE 1 x 15 3x3 @ 69%
SUPERMAN 1 x 15
REVERSE GRIP LAT PULL DOWNS PAUSE SQUAT
4x6 FUNCTIONAL BALANCE FUNCTIONAL BALANCE 5x 3x 2x 2x 1x @ 69%
BOSU DB BENCH 1 x 12 each BOSU SL SQUATS 1 x 10 ea(alt fr/bk)
ISOLATERAL LEG CURL BOSU STANDING SQUATS x 1:00 GLUTE HAM RAISE 1 x 20 BOSU 1 LEG MB PASS 1 x 15 each RDL
6x 5x 5x 3x 3x 2x BOSU LUNGES 1 x 15 (each) BOSU 1 ARM LOCKOUT 1 x:30 each 4 x 10
BOSU LATERAL LUNGES 1 x 15 each REVERSE SINGLE LEG CURLS 1 x 15
KETTLEBELL KETTLEBELL
3 BY 3'S ( 4 sets each arm) RUSSIAN HAYBAILERS 4 x 10 each
High Pulls x 4 KB PUNCH 4 x 10 each PLYOMETRICS
GRIP FLIPS 4 x 10 each arm TURKISH GET UPS 4 x 3 ea direction vertical pushups x10-
sidehop to squat jump x5 each dir.
PLYOMETRICS SPEED AND AGILITY SPEED AND AGILITY behind back clap pushups 1 x 10
S&S bench x5 & 10 MB drops CONDITIONING
1arm plyo pushupx5e-KB punchx10e PLYOMETRICS 8 HILLS
CONDITIONING Barbell squat jumps x5 speedbox x5 2:30 - 3:00 BOTTOM TO TOP
MILE RUN lat. indepth box jumps x10 FLEXIBILITY
5:50 - 6:50 plate dot drill x:20
FLEXIBILITY CONDITIONING
2 Full Gassers :38 - 43 (2min rest)
4 Half Gassers :14 - 18 (:40 rest_
Combination run (GIANT tempo)
FLEXIBILITY CIRCUIT
BENCH 293 2009 VIKING FOOTBALL
SKILL PRE MAX SQUAT 225 OFF SEASON
CLEAN 240 PREMAX WEEK 1 (5/18 - 5/22) ANDREW BOURGEOIS 5.91
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
WARM UP - PU - MC-JJ WARM UP - PU - MC-JJ WARM UP - PU - MC-JJ
STRETCH STRETCH STRETCH
WEIGHTS INJURY PREVENTION
BAND CIRCUIT 1 x 12 INCLINE BENCH PRESS ACTIVE REST
SHOULDER PRO/RETRACTION 1 x 12 3x 2x 2x @ 82%
HUGHSTONS 1 x 12 each arm
DB BENCH PRESS
CORE 3x3 MAX IN 3 DAYS
MED BALL SIT UPS 1 x 25
RESISTIVE ABDOMINALS 1 x 25 each POST DELT
GLUTE HAM RAISE 1 x 15 2 x 15
SUPERMAN 1 x 15
CLEAN PULL
FUNCTIONAL BALANCE 3x3
BOSU DB BENCH 1 x 12 each
BOSU STANDING SQUATS x 1:00 GLUTE HAM RAISE 1 x 20
BOSU LUNGES 1 x 15 (each)
BOSU LATERAL LUNGES 1 x 15 each
KETTLEBELL
RUSSIAN HAYBAILERS 4 x 10 each
KB PUNCH 4 x 10 each
PLYOMETRICS TURKISH GET UPS 4 x 3 ea direction
S&S bench x5 & 10 MB drops 3 BY 3'S ( 4 sets each arm)
1arm plyo pushupx5e-KB punchx10e High Pulls x 4
CONDITIONING GRIP FLIPS 4 x 10 each arm
5 1/5's PLYOMETRICS
combination run (small tempo) SPEED AND AGILITY Barbell squat jumps x5 speedbox x5
FLEXIBILITY lat. indepth box jumps x10
plate dot drill x:20
CONDITIONING
10 x 40'S

FLEXIBILITY CIRCUIT