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MISSOURI VALLEY COLLEGE FOOTBALL

2008 SUMMER STRENGTH MANUAL

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 will be a direct factor in achieving a 2008 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 (goal line through the endzone) sprints with a brief recovery period between reps, Bench Press, Hang Clean, Pro Agility, and possibly Vertical Jump. Follow the summer program and you will have no problem with these tests, and you will be in tremendous shape. We will be the most physical and best-conditioned team in the Heart of America Conference if you closely follow the 2008 Summer Strength Manual. Concentrate this summer on total body fitness, starting with your CORE. Your CORE includes the abdominal and low back. Everything you do on the football field is generated from your CORE, so make sure you do not neglect it. Incorporate position drills with explosive change of direction/conditioning to simulate football movements to prevent against groin, hamstring, and hip flexor strains and injuries during fall camp.

Whatever it takes to WIN entails: 1.) 2.) 3.) Training with intensity. Do not miss a workout. Do not miss meals. Eat nutritious food. Do not abuse your body with late nights and alcohol.

Have a great summer. Sincerely,


Viking Football Coaches

Any questions regarding lifts and training contact: Coach Magna Office Phone: (660) 831-4191 Email: magnab@moval.edu

STRENGTH TRAINING
The following pages contain our Strength and Conditioning Program. These pages 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 goal is to improve your functional capabilities as a football player. Becoming a competitive weightlifter or bodybuilder is not our goal. However, increased speed, agility, power, explosiveness, and a decreased susceptibility to injury are all the things we want to accomplish with this program. These areas can all be improved in the weight room. Football players are athletes, which require a great amount of skill. Along with skill, 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 football field. Muscular strength and power are the most important physical factors of athletic performance. It is never a negative aspect. It does not create a lack of flexibility or diminish skills. However, there must be a balance. Strength training, along with speed, agility, and flexibility must all be integrated together to improve athletic performance. Our Viking Strength and Conditioning program is designed to do exactly thatimprove your performance. Each week must be completed before moving to the next. Do not neglect your training. Sporadic training will hinder your development. Follow every set and rep and you will succeed.

Special Notes & Emphasis


1.) 2.) 3.) 4.) 5.) Follow the workout order. It is very important. Use the lighter weeks to your advantage-rest promotes growth. Be technique conscious. Do not sacrifice technique to go heavy. Train with a partner. Spot each other. Motivate each other. Rest Allow three minutes rest when recovering between large muscle exercises. Smaller muscle groups need less time 2 minutes maximum. Keep records to monitor your progress, and let the coaches know what you have accomplished. The end result of your Strength & Conditioning Program is what happens on the field during a fall Saturday. LIFT TO WIN!!!!

6.)

7.)

PERCENTAGES

Workout percentages for the exercises are based on a rotating max. On Monday, June 9th and Monday, July 7th add 5-10 lbs., to your max depending upon how you are doing. For example, if you are struggling on one lift do not add weight. If you are doing well in another lift add 5 to 10 lbs to your max. Write these numbers in your book and continue to go off these for the rest of the summer. Each lift is independent of one another.

Hang Clean Max: Squat Max: Bench Max: Incline Max:

Hang Clean, High Pull, Jump Shrug Squat Bench, Close Grip 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 lifting 50lbs. ten times
DAY 1 BENCH 10 Reps @ 50% 10 Reps @ 61% 50 61

Athlete DAY 1 INCLINE Athlete

MAX 100

10 Reps @ 67% 67

MAX 100

10 Reps @ 50% 50

10 Reps @ 61% 61

10 Reps @ 67% 67

You must plug your max in on the wall chart. The weight by percentage chart at the end of this manual will give 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. (or however much is indicated on the wall chart) Go as heavy as you can while maintaining 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 exercises. Conditioning has been broken into 3 cycles. The first 3 weeks you will be conditioning 2 days a week. Never condition back to back for the first 3 weeks. Give your body at least one day of rest. The next 5 weeks you will condition 3 days a week. Again, give your body a day off in between conditioning workouts. The final 3 weeks you will condition 4 days a week . Your conditioning consists of explosive workouts and endurance workouts. NEVER do explosive workouts back to back, you should explosive one day then endurance the next day. MAKE SURE YOU STRETCH AND PROPERLY WARM UP BEFORE CONDITIONING!!!!!!

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 the ground. Crunch and Hold 1. Lie on back and perform a standard crunch, but hold it at the top for 1 second. Hanging Leg Raises 1. 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 V 2. 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. 2. Keeping legs straight, left them upwards until they reach a 90 degree angle. Obliques 1. Lie on ground with right ankle crossed over left knee. 2. With left arm crossed behind head, come up and touch the left elbow to the right knee. 3. Continue to do this to both sides.

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 rep Throw Downs 1. Partner is needed. Lie flat on back and hold onto standing partners ankles behind your head. 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 Toe 1. Partner is needed. Sit on the floor with legs off the ground and body leaning back slightly. 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 straight line. 2. Position one is push up position, but on elbows. Second position is the same but on the right side. Third position is on the left side. And the last position is lying on the stomach with arms and legs off the ground. Tuck Jumps 1. Standing in place, jump as explosively as possible bringing knees to chest. V- Ups 1. 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.

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 goal line 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, and glide for 20. Descending Ladder Sprints 1. Start by running for 50 yards, turning and coming back for 40 yards, then turn back and run for 30 yards, then turn back for 20 yards, againg turn back and run for 10 yards, 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 turn and sprint touching the line with left hand, and finishing through the starting line again.

Resisted Running, Hills 1. Use a harness or sport cords if available, if not use an incline to run against resistance. Skip, Sprint 1. Start by skipping specified distance, then sprint for the specified distance.

Sprints 1. Start in position stance. Explode off the line and use good running form during the sprint. 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 the sprint. 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 to cone 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 to cone 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
Plyo Square 1. Stay in an athletic position while doing plyos, keeping knees bent and on balls of feet. 2. When jumping, use quick motions making sure not to slide and stay off of the lines. 3. Jump as quick and as accurately as possible and follow workout patterns. 4. If foam blocks are not available, use cones or other substitute. 5. O-Line and D-Line do not do 1 foot jumps or more than 2 foam blocks.

VIKING FOOTBALL PLYOMETRICS WORKOUT #1


2 3

Both Legs:

1-2 1-4 1-2-3 1-3-2 1-2-3-4

Max in 20 sec. Max in 20 sec. Max in 20 sec. Max in 20 sec. Max in 20 sec.

Single Leg:

1-2 1-4 1-3 4-2

Max in 10 sec. Max in 10 sec. Max in 10 sec. Max in 10 sec.

Both Legs: (1 foam block)

1-2 1-4

Max in 10 sec. Max in 10 sec.

Both Legs:

1-2-3-4 1-3 1-4-3-2 4-2

Max in 20 sec. Max in 20 sec. Max in 20 sec. Max in 20 sec.

VIKING FOOTBALL
PLYOMETRICS
WORKOUT #2
2 3

Both Legs:

1-2 1-2-3 1-3-2 1-2-3-4

Max in 20 sec. Max in 20 sec. Max in 20 sec. Max in 20 sec.

Single Leg:

1-2 1-4 1-3 4-2

Max in 10 sec. Max in 10 sec. Max in 10 sec. Max in 10 sec.

( 2 x Each Leg) ( 2 x Each Leg) ( 2 x Each Leg) ( 2 x Each Leg)

Both Legs: (1 foam block) Both Legs: (2 foam blocks) Both Legs:

1-2 1-4 1-4

Max in 10 sec. Max in 10 sec. Max in 5 sec.

(2x) (2x) (4x)

1-2-3-4 4-3-2-1 1-3 4-2

Max in 20 sec. Max in 20 sec. Max in 20 sec. Max in 20 sec.

VIKING FOOTBALL
PLYOMETRICS
WORKOUT #3 Box Jumps 6" Box 18" Box 24" Box 28" Box 12 Reps 12 Reps 12 Reps 12 Reps (Single Leg) (Both Legs) (Both Legs) (Both Legs)

Both Legs:

1-2 1-2-3 1-2-3-4 1-3 1-2 1-2-3-4 28" Box 24" Box 18" Box 6" Box 18" Box

Max in 10 sec. Max in 10 sec. Max in 10 sec. Max in 10 sec. Max in 15 sec. Max in 15 sec. 14 Reps. 14 Reps. 14 Reps. 14 Reps. Max in 10 sec.

Single Leg:

Sprint Strides:

Box Jumps:

VIKING FOOTBALL
PLYOMETRICS
WORKOUT #7
2 3

Both Legs:

1-2 1-2-3 1-3-2 1-2-3-4

Max in 20 sec. Max in 20 sec. Max in 20 sec. Max in 20 sec.

Single Leg:

1-2 1-4

Max in 10 sec. Max in 10 sec.

( 2 x Each Leg) ( 2 x Each Leg)

Both Legs: (2 foam blocks) Both Legs: (3 foam blocks) Both Legs:

1-2 1-4 1-4

Max in 10 sec. Max in 10 sec. Max in 5 sec.

(2x) (2x) (4x)

1-2-3-4/1-4-3-2 1-3 1-4-3-2/1-4-2-3 4-2

Max in 20 sec. Max in 20 sec. Max in 20 sec. Max in 20 sec.

(2x) (2x) (2x) (2x)

VIKING FOOTBALL
PLYOMETRICS
WORKOUT #5 Box Jumps 6" Box 12" Box 18" Box 24" Box 6" Box 14 Reps 14 Reps 14 Reps 14 Reps 14 Reps (Single Leg) (Both Legs) (Both Legs) (Both Legs) (Single Leg) 2 sets 2 sets 2 sets 2 sets 1 set

Both Legs:

1-2 1-2-3 1-2-3-4 1-3-2 6" Box 12" Box 18" Box 6" Box

Max in 10 sec. Max in 10 sec. Max in 10 sec. Max in 10 sec. 14 Reps 14 Reps 14 Reps 22 Reps (Single Leg) (Both Legs) (Both Legs) (Single Leg) 2 sets 2 sets 2 sets 3 sets

Box Jumps

VIKING FOOTBALL
PLYOMETRICS
WORKOUT #7
2 3

Both Legs:

1-2 1-2-3 1-3-2 1-2-3-4

Max in 20 sec. Max in 20 sec. Max in 20 sec. Max in 20 sec.

Single Leg:

1-2 1-4

Max in 10 sec. Max in 10 sec.

( 2 x Each Leg) ( 2 x Each Leg)

Both Legs: (2 foam blocks) Both Legs: (3 foam blocks) Both Legs:

1-2 1-4 1-4

Max in 10 sec. Max in 10 sec. Max in 5 sec.

(2x) (2x) (4x)

1-2-3-4/1-4-3-2 1-3 1-4-3-2/1-4-2-3 4-2

Max in 20 sec. Max in 20 sec. Max in 20 sec. Max in 20 sec.

(2x) (2x) (2x) (2x)

MISSOURI VALLEY COLLEGE FOOTBALL


SUMMER TRAINING '08
MAX
HANG CLEAN: SQUAT BENCH INCLINE WEIGHT % BODY FAT 16 X 110 YDS. LBS. LBS. LBS. LBS. LBS. % OL=22 seconds DL=20 seconds TE/K/LB/QB=18 seconds DB/WR/RB=17 seconds

June 8: + 5-10 lbs.

July 6: + 5-10 lbs.

"If you believe in yourself and have dedication and pride and never quit, you'll be a winner. The price of victory is high, but so are the rewards."
Paul "Bear" Bryant

WEIGHT BY PERCENTAGE CHART LBS. 200 210 220 230 240 250 260 270 280 290 300 310 320 330 340 350 360 370 380 390 400 410 420 430 440 450 460 470 480 490 500 50% 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 52% 104 109 114 120 125 130 135 140 145 150 155 161 166 172 177 182 187 192 198 203 208 213 218 224 229 234 239 244 250 255 260 55% 110 116 121 127 132 136 143 149 154 160 165 171 176 182 187 193 198 204 209 215 220 226 231 237 242 248 253 259 264 270 275 57% 114 120 125 131 137 143 146 154 160 165 171 177 182 188 194 200 205 211 217 222 228 234 239 245 251 257 262 266 274 279 285 60% 120 126 132 138 144 150 156 162 168 174 180 186 192 198 204 210 216 222 228 234 240 246 252 258 264 270 276 282 288 294 300 62% 124 130 136 143 149 155 161 167 174 180 186 192 198 205 211 217 223 229 236 242 248 254 260 267 273 279 285 291 298 304 310 65% 130 137 143 150 156 163 169 176 182 189 195 202 208 215 221 228 234 241 247 254 260 267 273 280 286 293 299 306 312 319 325 67% 134 141 147 154 161 168 174 181 188 194 201 208 214 221 228 235 241 248 255 261 268 275 281 288 295 302 308 315 322 328 335 70% 140 147 154 161 168 175 182 189 196 203 210 217 224 231 238 245 252 259 266 273 280 287 294 301 308 315 322 329 336 343 350 72% 144 151 158 166 173 180 187 194 202 209 216 223 230 238 245 252 259 266 274 281 288 295 302 310 317 324 331 338 346 353 360 75% 150 158 165 173 180 188 195 203 210 218 225 233 240 248 255 263 270 278 285 293 300 308 315 323 330 338 345 353 360 368 375 77% 154 162 169 177 185 193 200 208 216 223 231 239 246 254 262 270 277 285 293 300 308 316 323 331 339 347 354 362 370 377 385 80% 160 168 176 184 192 200 208 216 224 232 240 248 256 264 272 280 288 296 304 312 320 328 336 344 352 360 368 376 384 392 400 82% 164 172 180 189 197 205 213 221 230 238 246 254 262 271 279 287 295 303 312 320 328 336 344 353 361 369 377 385 394 402 410 85% 170 179 187 196 204 213 221 230 238 247 255 264 272 281 289 298 306 315 323 332 340 349 357 366 374 383 391 400 408 417 425 87% 174 183 191 200 209 218 226 235 244 252 261 270 278 287 296 305 313 322 331 339 348 357 365 374 383 392 400 409 418 426 435 90% 180 189 198 207 216 225 234 243 252 261 270 279 288 297 306 315 324 333 342 351 360 369 378 387 396 405 414 423 432 441 450 92% 184 193 202 212 221 230 239 248 258 267 276 285 294 304 313 322 331 340 350 359 368 377 386 396 405 414 423 432 442 451 460 95% 190 200 209 219 228 238 247 257 266 276 285 295 304 314 323 333 342 352 361 371 380 390 399 409 418 428 437 447 456 466 475 97% 194 204 213 223 233 243 252 262 272 281 291 301 310 320 330 340 349 359 369 378 388 398 407 417 427 437 446 456 466 475 485

WEIGHT BY PERCENTAGE CHART LBS. 510 520 530 540 550 560 570 580 590 600 610 620 630 640 650 660 670 680 690 700 710 720 730 740 750 50% 52% 55% 57% 60% 62% 65% 67% 70% 72% 75% 77% 80% 82% 85% 87% 90% 92%

255 260 265 270 275 280 285 290 295 300 305 310 315 320 325 330 335 340 345 350 355 360 365 370 375

265 270 276 281 286 291 296 302 307 312 317 322 328 333 338 343 348 354 359 364 369 374 380 385 390

281 286 292 297 303 308 314 319 325 330 336 341 347 352 358 363 369 374 380 385 391 396 402 407 413

291 296 302 308 314 319 325 331 336 342 348 353 359 365 371 376 382 388 393 399 405 410 416 422 428

306 312 318 324 330 336 342 348 354 360 366 372 378 384 390 396 402 408 414 420 426 432 438 444 450

316 322 329 335 341 347 353 360 366 372 378 384 391 397 403 409 415 422 428 434 440 446 453 459 465

332 338 345 351 358 364 371 377 384 390 397 403 410 416 423 429 436 442 449 455 462 468 475 481 488

342 348 355 362 369 375 382 389 395 402 409 415 422 429 436 442 449 456 462 469 476 482 489 496 503

357 364 371 378 385 392 399 406 413 420 427 434 441 448 455 462 469 476 483 490 497 504 511 518 525

367 374 382 389 396 403 410 418 425 432 439 446 454 461 468 475 482 490 497 504 511 518 526 533 540

383 390 398 405 413 420 428 435 443 450 458 465 473 480 488 495 503 510 518 525 533 540 548 555 563

393 400 408 416 424 431 439 447 454 462 470 477 485 493 501 508 516 524 531 539 547 554 562 570 578

408 416 424 432 440 448 456 464 472 480 488 496 504 512 520 528 536 544 552 560 568 576 584 592 600

418 426 435 443 451 459 467 476 484 492 500 508 517 525 533 541 549 558 566 574 582 590 599 607 615

434 442 451 459 468 476 485 493 502 510 519 527 536 544 553 561 570 578 587 595 604 612 621 629 638

444 452 461 470 479 487 496 505 513 522 531 539 548 557 566 574 583 592 600 609 618 626 635 644 653

459 468 477 486 495 504 513 522 531 540 549 558 567 576 585 594 603 612 621 630 639 648 657 666 675

469 478 488 497 506 515 524 534 543 552 561 570 580 589 598 607 616 626 635 644 653 662 672 681 690

95% 485 494 504 513 523 532 542 551 561 570 580 589 599 608 618 627 637 646 656 665 675 684 694 703 713

97% 495 504 514 524 534 543 553 563 572 582 592 601 611 621 631 640 650 660 669 679 689 698 708 718 728

GOALS FOR AUGUST 2008

Bench

Squat

Cleans

Vertical

Weight

Pro Agility

110's

2008 Viking Football Lifting Position Records

Quarterbacks

40 yard dash Chris White 4.87sec 40 yard dash Marque Black/Nick Peker 5.1sec 40 yard dash Larry Wentzel 4.47sec 40 yard dash Billy Atlas 4.55sec 40 yard dash Daniel Gray 4.63sec 40 yard dash Robert Holmes 4.44sec 40 yard dash Jon Nunez 4.47sec 40 yard dash Steven Price 4.4sec Bench Press Chris Heale 250lbs

Bench Press Chris White 325lbs Bench Press Marque Black 380lbs Bench Press Merlin Benefield 405lbs Bench Press Soane Sevelo 365lbs Bench Press Tommy Pinta 350lbs Bench Press Robert Holmes 350lbs Bench Press Kenneth Reed 380lbs Bench Press Drew Hauskins 345lbs Squat Chris Heale 315lbs

Back Squat Chirs White 395lbs Back Squat Nick Peker 625lbs Back Squat Merlin Benefield 640lbs Back Squat Bryan Crayton 615lbs Back Squat Tommy Pinta 525lbs Back Squat Robert Holmes 530lbs Back Squat Kenneth Reed 500 lbs Back Squat Drew Hauskins 515lbs

Hang Clean Micah Peterson 280lbs Hang Clean Zach Wybert 340lbs Hang Clean Merlin benefield 370lbs Hang Clean Jesse Putnam 340lbs Hang Clean Marcus Nichelson 330lbs Hang Clean Jacob Cahill 360lbs Hang Clean Kenneth Reed 255lbs Hang Clean Drew Hauskins 340lbs

Pro Agility Eric Carrillo 4.5sec Pro Agility Brett Speed 4.67 sec Pro Agility Anthony Collins 4.43sec Pro Agility Billy Atlas 4.28sec Pro Agility Daniel Gray 4.44sec Pro Agility Jacob Cahill 4.19sec Pro Agility Chris Mosely/Kenneth Reed 4.53sec Pro Agility Steven Price 4.28sec

Offensive Line

Defensive Line

Linebackers

Tight Ends

Running Backs

Wide Receivers

Def. Backs

Kicker/Punter

VIKING FOOTBALL WEEK 1 : Monday,May 19- Friday, May 23


Day 1 1. Bench (See Wall Chart) 2. Jump Shrugs (See Wall Chart) 3. Pullups 3x10 4. Dips 3x10 5. Neck 1x12 Each Way 6. Shoulder Blasters 2x12 Day 3 1. Close Grip Bench (See Wall Chart) 2. Incline (See Wall Chart) 3. Split Jerks 3x10 4. Jammers 3x10 (if no jammer do 7&8) 5. Dips 2x10 6. Neck 1x12 7. Dum Bell Lunges 3x15(each way) 8. Medicine Ball Squat 3x15 Day 1 & 3 LEAD INS 5 MINUTES JUMP ROPE 10 SQUAT JUMPS LEAD OUTS 3X 20 THROW DOWNS 50s 2x50 Day 2 Conditioning
2 x 800's (3 min rest) 4 x 400's (3 min rest) 6 x200's (2 min rest) 8 x 100's (1 min rest)

Day 2 1. Overhead Squat 2x10 Light Weight 2. Squat (See Wall Chart) 3. Bar Kick Ups 3x10 4. High Pull (See Wall Chart) 5. Upright Wide Grip Rows 3x10 6. Glute Ham 3x10 Day 4 1. Overhead Squat 2x10 Light Weight 2. Dumbell Squat 3x8 3. Lunges 3x10 4. Cleans (See Wall Chart) 5. Shrugs 3x10 6. Glute Ham 3x10 7. Bent Over Rows 3x10 8. Pull-Ups 2x7 Day 2 & 4 LEAD INS 4 X 30 SECS JUMP ROPE 10 SQUAT JUMPS LEAD OUTS 4 X 20 V-Ups 2 X 20 Side Touches Day 3 Conditioning
8 x 110 yd. Striders, (30 sec.rest) 2 x 110 yd. Backward striders (45 sec rest) stretch

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


DAY 1 BENCH MAX 10 Reps @ 50% 10 Reps @ 65% 10 Reps @ 70% Athlete INCLINE MAX 10 Reps @ 50% 10 Reps @ 65% 10 Reps @ 70% Athlete Jump Shrug MAX 10 Reps @ 50% 10 Reps @ 65% 10 Reps @ 70% Athlete DAY 2 High Pull MAX 10 Reps @ 50% 10 Reps @ 65% 10 Reps @ 70% Athlete

SQUAT MAX 10 Reps @ 50% 10 Reps @ 65% 10 Reps @ 70% Athlete DAY 3 CLOSE GRIP BENCH MAX 10 Reps @ 50% 10 Reps @ 60% 10 Reps @ 65% 10 Reps @ 70% Athlete DAY 3 INCLINE MAX 10 Reps @ 50% 10 Reps @ 60% 10 Reps @ 65% 10 Reps @ 70% Athlete DAY 4 CLEAN MAX 8 Reps @ 50% Athlete DAY 4 SQUAT MAX 8 Reps @ 50% Athlete 8 Reps @ 60% 8 Reps @ 65% 8 Reps @ 70% 8 Reps @ 60% 8 Reps @ 65% 8 Reps @ 70%

VIKING FOOTBALL WEEK 2: Monday, May 26- Friday, May 30


Day 1 1. Bench (See Wall Chart) 2. Jump Shrugs (See Wall Chart) 3. Pullups 3x10 4. Dips 3x10 5. Neck 1x12 Each Way 6. Shoulder Blasters 2x12 Day 3 1. Close Grip Bench (See Wall Chart) 2. Incline (See Wall Chart) 3. Split Jerks 3x10 4. Jammers 3x10 (if no jammer do 7&8) 5. Dips 2x10 6. Neck 1x12 7. Dum Bell Lunges 3x15(each way) 8. Medicine Ball Squat 3x15 Day 1 & 3 LEAD INS 5 MINUTES JUMP ROPE 12 SQUAT JUMPS LEAD OUTS IN THE V 2x50 JACKNIFE 2x50 Day 2 Conditioning
1 mile run 9 x 110 yd striders (30 sec. Rest) 2 x 110 yd backward striders (45 sec. Rest) stretch

Day 2 1. Overhead Squat 2x10 Light Weight 2. Squat (See Wall Chart) 3. Bar Kick Ups 3x10 4. High Pull (See Wall Chart) 5. Upright Wide Grip Rows 3x10 6. Glute Ham 3x10 Day 4 1. Overhead Squat 2x10 Light Weight 2. Dumbell Squat 3x8 3. Lunges 3x10 4. Cleans (See Wall Chart) 5. Shrugs 3x10 6. Glute Ham 3x10 7. Bent Over Rows 3x10 8. Pull-Ups 2x7 Day 2 & 4 LEAD INS 8 X 30 SECS SPEED JUMP ROPE 12 SQUAT JUMPS LEAD OUTS LEG RAISES 2x50 OBLIQUES 2x50 Day 3 Conditioning
1 mile run Flying sprints-(skip 10yd., sprint 25 yd, decelerate 15 yd) X10 Upper body sprints 4 X10 stretch

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


DAY 1 BENCH MAX 10 Reps @ 50% 10 Reps @ 65% 10 Reps @ 70% Athlete INCLINE MAX 10 Reps @ 50% 10 Reps @ 65% 10 Reps @ 70% Athlete Jump Shrug MAX 10 Reps @ 50% 10 Reps @ 65% 10 Reps @ 70% Athlete DAY 2 High Pull MAX 10 Reps @ 50% 10 Reps @ 65% 10 Reps @ 70% Athlete SQUAT MAX 10 Reps @ 50% 10 Reps @ 65% 10 Reps @ 70% Athlete DAY 3 CLOSE GRIP BENCH MAX 10 Reps @ 50% 10 Reps @ 60% 10 Reps @ 65% 10 Reps @ 70% Athlete INCLINE MAX 10 Reps @ 50% 10 Reps @ 60% 10 Reps @ 65% 10 Reps @ 70% Athlete DAY 4 CLEAN MAX 10 Reps @ 50% 10 Reps @ 60% 10 Reps @ 65% 10 Reps @ 70% Athlete SQUAT MAX 10 Reps @ 50% 10 Reps @ 60% 10 Reps @ 65% 10 Reps @ 70% Athlete

VIKING FOOTBALL WEEK 3 : Monday,June 2- Friday, June 6


Day 1 1. Bench (See Wall Chart) 2. Jump Shrugs (See Wall Chart) 3. Pullups 3x10 4. Dips 3x10 5. Neck 1x12 Each Way 6. Shoulder Blasters 2x12 Day 3 1. Close Grip Bench (See Wall Chart) 2. Split Jerks 3x10 3. Jammers 3x10 (if no jammer do 7&8) 4. Dips 2x10 5. Neck 1x12 6. Dum Bell Lunges 3x15(each way) 7. Medicine Ball Squat 3x15 Day 1 & 3 LEAD INS 5 MINUTES JUMP ROPE 15 SQUAT JUMPS LEAD OUTS IN THE V 2x50 PUSH PULL 2x50 Day 2 Conditioning
1 mile run 10 X 110 yd striders, (30 sec. Rest) 2 X110 yd. Backward strider, (45 sec. Rest) Pro Agility 3X each way

Day 2 1. Incline (See Wall Chart) 2. Squat (See Wall Chart) 3. Bar Kick Ups 3x10 4. High Pull (See Wall Chart) 5. Upright Wide Grip Rows 3x10 6. Glute Ham 3x10 Day 4 1. Overhead Squat 2x10 Light Weight 2. Dumbell Squat 3x8 3. Lunges 3x10 4. Cleans (See Wall Chart) 5. Shrugs 3x10 6. Glute Ham 3x10 7. Bent Over Rows 3x10 8. Pull-Ups 2x7 Day 2 & 4 LEAD INS 8 X 15 SECS SPEED JUMP ROPE 15 SQUAT JUMPS LEAD OUTS THROW DOWNS 2x25 OBLIQUES 2x50 Day 3 Conditioning
1 mile run 20 X10 yds 15 X 20 yds 10 X 30 yds 5 X 40 yds 40 starts (5yds X 25)

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


DAY 1 BENCH MAX 8 Reps @ 50% Athlete INCLINE MAX 8 Reps @ 50% Athlete DAY 2 CLEAN MAX 6 Reps @ 50% Athlete SQUAT MAX Athlete DAY 3 LOSE GRIP BENCH MAX Athlete INCLINE MAX Athlete DAY 4 CLEAN MAX Athlete SQUAT MAX Athlete 6 Reps @ 50% 6 Reps @ 60% 6 Reps @ 65% 6 Reps @ 70% 6 Reps @ 75% 6 Reps @ 60% 6 Reps @ 65% 6 Reps @ 70% 6 Reps @ 75% 8 Reps @ 65% 8 Reps @ 70% 8 Reps @ 75% 8 Reps @ 80% 8 Reps @ 65% 8 Reps @ 70% 8 Reps @ 75% 8 Reps @ 80%

6 Reps @ 50%

6 Reps @ 70%

6 Reps @ 75%

6 Reps @ 80% 6 Reps @ 85%

6 Reps @ 50%

6 Reps @ 70%

6 Reps @ 75%

6 Reps @ 80% 6 Reps @ 85%

6 Reps @ 50%

6 Reps @ 70%

6 Reps @ 75%

6 Reps @ 80% 6 Reps @ 85%

6 Reps @ 50%

6 Reps @ 70%

6 Reps @ 75%

6 Reps @ 80% 6 Reps @ 85%

VIKING FOOTBALL WEEK 4: Monday,June 9 - Friday, June 13


Day 1 1. Bench (See Wall Chart) 2. Dum Bell Incline 3x8 3. Jump Shrugs (See Wall Chart) 4. Pullups 3x10 5. Dips 3x10 6. Neck 1x12 Each Way Day 3 1. Close Grip Bench (See Wall Chart) 2. Incline (See Wall Chart) 3. Split Jerks 3x10 4. Jammers 3x10 (if no jammer do 7&8) 5. Dips 2x10 6. Neck 1x12 7. Dum Bell Lunges 3x15(each way) 8. Medicine Ball Squat 3x15 Day 1 & 3 LEAD INS 5 MINUTES JUMP ROPE 3X10 SQUAT JUMPS LEAD OUTS Russian Twist 2x20 Leg Raises 3x30 Day 1 Conditioning
1 mile run 11 x 110 yd striders, (30 sec. Rest) 2 x 110 yd backward striders, (45 sec. Rest) Pro Agility 3x Each Way

Day 2 1. Overhead Squat 2x10 Light Weight 2. Squat (See Wall Chart) 3. Bar Kick Ups 3x10 4. High Pull (See Wall Chart) 5. Upright Wide Grip Rows 3x10 6. Glute Ham 3x10 Day 4 1. Overhead Squat 2x10 Light Weight 2. Dumbell Squat 3x8 3. Lunges 3x10 4. Cleans (See Wall Chart) 5. Shrugs 3x10 6. Glute Ham 3x10 7. Bent Over Rows 3x10 8. Pull-Ups 2x7 Day 2 & 4 LEAD INS 8 X 30 SECS SPEED JUMP ROPE 3X10 SQUAT JUMPS LEAD OUTS Throw Downs 4x25 Torso Training 2x20 Secs Day 2 Conditioning
1 mile run plyometric workout #1 metabolic sets 1-4 40 starts, 5 yds. X 10

Day 3 Conditioning
1 mile run 4 X 400's (60 sec. Rest) 8 X 100's (yds) 45 sec rest 6 X 40's (yds) 35 sec rest 4 X 30's (yds) 30 sec rest

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


DAY 1 BENCH MAX 6 Reps @ 50% 6 Reps @ 70% 6 Reps @ 75% 4Reps @ 80% 4Reps @ 80% Athlete INCLINE MAX 6 Reps @ 50% 6 Reps @ 70% 6 Reps @ 75% 4Reps @ 80% 4Reps @ 80% Athlete DAY 2 CLEAN MAX 6 Reps @ 50% 6 Reps @ 70% 6 Reps @ 75% 4Reps @ 80% 4Reps @ 80% Athlete SQUAT MAX 6 Reps @ 50% 6 Reps @ 70% 6 Reps @ 75% 4Reps @ 80% 4Reps @ 80% Athlete DAY 3 CLOSE GRIP BENCH MAX 10 Reps @ 50% 10 Reps @ 60% 10 Reps @ 70% Athlete INCLINE MAX 10 Reps @ 50% 10 Reps @ 60% 10 Reps @ 70% Athlete DAY 4 CLEAN MAX 6 Reps @ 50% 6 Reps @ 60% 6 Reps @ 70% Athlete SQUAT MAX 10 Reps @ 50% 10 Reps @ 60% 10 Reps @ 70% Athlete

VIKING FOOTBALL WEEK 5 : Monday,June 16- Friday,June 20


Day 1 1. Bench (See Wall Chart) 2.Dum Bell Incline 3x8 3. Jump Shrugs (See Wall Chart) 4. Pullups 3x10 5. Dips 3x10 6. Neck 1x12 Each Way 7. Shoulder Blasters 2x12 Day 3 1. Close Grip Bench (See Wall Chart) 2. Incline (See Wall Chart) 3. Split Jerks 3x10 4. Jammers 3x10 (if no jammer do 7&8) 5. Dips 2x10 6. Neck 1x12 7. Dum Bell Lunges 3x15(each way) 8. Medicine Ball Squat 3x15 Day 1 & 3 LEAD INS 5 MINUTES JUMP ROPE 3X10 SQUAT JUMPS LEAD OUTS 3X 20 THROW DOWNS 4x30 LEG RAISES Day 1 Conditioning
2 mile run upper body sprints 4 x 10's flying sprint-(skip x10, sprintx30, deceleratex15) x4 cone drill 4x each way

Day 2 1. Overhead Squat 2x10 Light Weight 2. Squat (See Wall Chart) 3. Bar Kick Ups 3x10 4. High Pull (See Wall Chart) 5. Upright Wide Grip Rows 3x10 6. Glute Ham 3x10 Day 4 1. Overhead Squat 2x10 Light Weight 2. Dumbell Squat 3x8 3. Lunges 3x10 4. Cleans (See Wall Chart) 5.Dumb Bell Shrugs 3x10 6. Glute Ham 3x10 7. Bent Over Rows 3x10 8. Pull-Ups 2x7 Day 2 & 4 LEAD INS 4 X 30 SECS JUMP ROPE 3X10 SQUAT JUMPS LEAD OUTS 2 X 25 V-Ups 4 X 20 Side Touches Day 2 Conditioning
2 mile run 12 x 110 yd striders, (30 sec. Rest) 2 x 110 yd backward striders, (45 sec. Rest) Pro Agility 3x Each Way

Day 3 Conditioning
2 mile run plyometric workout #2 15 x 40 yds

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


DAY 1 BENCH MAX 10 Reps @ 50% 8 Reps @ 60% Athlete INCLINE MAX 10 Reps @ 50% 8 Reps @ 60% Athlete Jump Shrug MAX 10 Reps @ 50% 8 Reps @ 60% Athlete DAY 2 High Pull MAX 10 Reps @ 50% 8 Reps @ 60% Athlete SQUAT MAX 10 Reps @ 50% 8 Reps @ 60% Athlete DAY 3 CLOSE GRIP BENCH MAX 10 Reps @ 50% 8 Reps @ 60% Athlete INCLINE MAX 10 Reps @ 50% 8 Reps @ 60% Athlete DAY 4 CLEAN MAX 10 Reps @ 50% 8 Reps @ 60% Athlete 8 Reps @ 70% 8 Reps @ 75% 8 Reps @ 80% 8 Reps @ 80% 8 Reps @ 70% 8 Reps @ 75% 8 Reps @ 80% 8 Reps @ 80% 8 Reps @ 70% 8 Reps @ 75% 8 Reps @ 80% 8 Reps @ 80% 8 Reps @ 70% 8 Reps @ 75% 8 Reps @ 80% 8 Reps @ 80% 8 Reps @ 70% 8 Reps @ 75% 8 Reps @ 80% 8 Reps @ 80% 8 Reps @ 70% 8 Reps @ 75% 8 Reps @ 80% 8 Reps @ 80% 8 Reps @ 70% 8 Reps @ 75% 8 Reps @ 80% 8 Reps @ 80% 8 Reps @ 70% 8 Reps @ 75% 8 Reps @ 80% 8 Reps @ 80%

VIKING FOOTBALL WEEK 6 : Monday,June 23- Friday,June 27


Day 1 1. Bench (See Wall Chart) 2. Dum Bell Incline 3x8 3. Jump Shrugs (See Wall Chart) 4. Pullups 3x10 5. Dips 3x10 6. Neck 1x12 Each Way 7. Shoulder Blasters 2x12 Day 3 1. Close Grip Bench (See Wall Chart) 2. Incline (See Wall Chart) 3. Split Jerks 3x10 4. Jammers 3x10 (if no jammer do 7&8) 5. Dips 2x10 6. Neck 1x12 7. Dum Bell Lunges 3x15(each way) 8. Medicine Ball Squat 3x15 Day 1 Conditioning
2 mile run 10 x 100 yds (45 sec rest) 8 x 50 yds (40 sec rest) 6 x 40 yds (30 sec rest) 4 x 20 yds (15 sec rest)

Day 2 Conditioning
plyometric workout #3 40 starts 10x5yds 2 mile run

Day 2 1. Overhead Squat 2x10 Light Weight 2. Squat (See Wall Chart) 3. Bar Kick Ups 3x10 4. High Pull (See Wall Chart) 5. Upright Wide Grip Rows 3x10 6. Glute Ham 3x10 Day 4 1. Overhead Squat 2x10 Light Weight 2. Dumbell Squat 3x8 3. Lunges 3x10 4. Cleans (See Wall Chart) 5. Shrugs 3x10 6. Glute Ham 3x10 7. Bent Over Rows 3x10 8. Pull-Ups 2x7 Day 2 LEAD INS Jump Rope-Skipx100/High Kneex100 Squat jumps 15 LEAD OUTS ISOMETRIC 8's x3 HANGING LEG RAISES 3x25 Day 3 Conditioning
13 x 110 yd striders, (30 sec. Rest) 2 x 110 yd backward striders, (45 sec. Rest) Pro Agility 3x Each Way 2 mile run

Wall Chart WEEK 6 : Monday,June 25- Friday,June 29


DAY 1 BENCH MAX 10 Reps @ 50% 4 Reps @ 85% 3 Reps @ 90% 2 Reps @ 95% Athlete INCLINE MAX 10 Reps @ 50% 8 Reps @ 60% 8 Reps @ 65% 8 Reps @ 70% Athlete Jump Shrug MAX 10 Reps @ 50% 5 Reps @ 75% 5 Reps @ 80% 4 Reps @ 85% Athlete DAY 2 High Pull MAX 10 Reps @ 50% 4 Reps @ 85% 3 Reps @ 90% 2 Reps @ 95% Athlete SQUAT MAX 10 Reps @ 50% 4 Reps @ 85% 3 Reps @ 90% 2 Reps @ 95% Athlete DAY 3 CLOSE GRIP BENCH MAX 10 Reps @ 50% 8 Reps @ 60% 8 Reps @ 65% 8 Reps @ 70% Athlete INCLINE MAX 10 Reps @ 50% 8 Reps @ 60% 8 Reps @ 65% 8 Reps @ 70% Athlete DAY 4 CLEAN MAX 10 Reps @ 50% 5 Reps @ 75% 5 Reps @ 80% 4 Reps @ 85% Athlete SQUAT MAX 10 Reps @ 50% 8 Reps @ 60% 8 Reps @ 65% 8 Reps @ 70% Athlete

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.

REMEMBER CELEBRATION IN MODERATION!

VIKING FOOTBALL WEEK 7 : Monday,July 7- Friday, July 11


Day 1 1. Bench (See Wall Chart) 2. Dum Bell Incline 3x8 3. Jump Shrugs (See Wall Chart) 4. Pullups 3x10 5. Dips 3x10 6. Neck 1x12 Each Way 7. Shoulder Blasters 2x12 Day 3 1. Close Grip Bench (See Wall Chart) 2. Incline (See Wall Chart) 3. Split Jerks 3x10 4. Jammers 3x10 (if no jammer do 7&8) 5. Dips 2x10 6. Neck 1x12 7. Dum Bell Lunges 3x15 8. Medicine Ball Squat 3x15 Day 1 Conditioning
2 mile run 3 cone drill x 6 4 cone drill x 8 triangle drill x 10

Day 2 Conditioning
2 mile run 14 x 110 yd striders, (30 sec. Rest) 2 x 110 yd backward striders, (45 sec. Rest) Pro Agility 3x Each Way

Day 2 1. Overhead Squat 2x10 Light Weight 2. Squat (See Wall Chart) 3. Bar Kick Ups 3x10 4. High Pull (See Wall Chart) 5. Upright Wide Grip Rows 3x10 6. Glute Ham 3x10 Day 4 1. Overhead Squat 2x10 Light Weight 2. Dumbell Squat 3x8 3. Lunges 3x10 4. Cleans (See Wall Chart) 5. Shrugs 3x10 6. Glute Ham 3x10 7. Bent Over Rows 3x10 8. Pull-Ups 2x7 Day 2 LEAD INS Jump Rope 2 Legs x350 Squat jumps 15 LEAD OUTS ISOMETRIC 8's x3 HANGING LEG RAISES 3X25 Day 3 Conditioning
2 mile run plometric workout #4 40 starts 10 x 10 yds

Wall Chart
WEEK 7 : Monday,July 9- Friday, July 13 DAY 1 BENCH MAX 10 Reps @ 50% 4 Reps @ 85% Athlete SQUAT MAX 10 Reps @ 50% 4 Reps @ 85% Athlete DAY 2 INCLINE MAX 10 Reps @ 50% 6 Reps @ 65% Athlete CLEAN MAX 10 Reps @ 50% 4 Reps @ 85% Athlete DAY 3 CLOSE GRIP MAX 10 Reps @ 50% 4 Reps @ 85% Athlete SQUAT MAX 10 Reps @ 50% 6 Reps @ 65% Athlete DAY 4 CLEAN MAX 10 Reps @ 50% 4 Reps @ 85% Athlete

3 Reps @ 90% 2 Reps @ 95%

3 Reps @ 90% 2 Reps @ 95%

6 Reps @ 70% 6 Reps @ 80%

3 Reps @ 90% 2 Reps @ 95%

3 Reps @ 90% 2 Reps @ 95%

6 Reps @ 70% 6 Reps @ 80%

3 Reps @ 90% 2 Reps @ 95%

VIKING FOOTBALL WEEK 8 : Monday,July 14- Friday, July 18


Day 1 1. Bench (See Wall Chart) 2. Dum Bell Incline 3x8 3. Jump Shrugs (See Wall Chart) 4. Pullups 3x10 5. Dips 3x10 6. Neck 1x12 Each Way 7. Shoulder Blasters 2x12 Day 3 1. Close Grip Bench (See Wall Chart) 2. Incline (See Wall Chart) 3. Split Jerks 3x10 4. Jammers 3x10 (if no jammer do 7&8) 5. Dips 2x10 6. Neck 1x12 7. Front/Back/Lateral DB Lunge 3x15 8. Medicine Ball Squat 3x15 Day 1 Conditioning
2 mile run 1 x 800 (3 minute rest) 2 x 400 (2 minute rest) 3 x 200 (1 minute rest) 15 x 40 yds ( 45 sec rest)

Day 2 1. Overhead Squat 2x10 Light Weight 2. Squat (See Wall Chart) 3. Bar Kick Ups 3x10 4. High Pull (See Wall Chart) 5. Upright Wide Grip Rows 3x10 6. Glute Ham 3x10 Day 4 1. Overhead Squat 2x10 Light Weight 2. Dumbell Squat 3x8 3. Lunges 3x10 4. Cleans (See Wall Chart) 5. Shrugs 3x10 6. Glute Ham 3x10 7. Bent Over Rows 3x10 8. Pull-Ups 2x7 Day 2 LEAD INS Jump Rope 2 Legs x250/ 1 Leg x100 Squat jumps 2x10 LEAD OUTS 3x25 Push Pulls Leg Raises 2X50 Day 3 Conditioning
2 mile run 16 x 110 yd striders, (30 sec. Rest) 2 x 110 yd backward striders, (45 sec. Rest) Pro Agility 3x Each Way

Day 2 Conditioning
plyometric workout #5 40 starts 15 x 10 yds 2 mile run

Wall Chart WEEK 8 : Monday,July 16- Friday, July 2


DAY 1 BENCH MAX 10 Reps @ 50% 6 Reps @ 75% Athlete SQUAT MAX 10 Reps @ 50% 6 Reps @ 60% Athlete DAY 2
INCLINE

4 Reps @80% 4 Reps @ 85% 4 Reps @ 90%

6 Reps @ 65% 6 Reps @ 70% 6 Reps @ 75%

MAX 10 Reps @ 50% 6 Reps @ 75% Athlete CLEAN MAX 10 Reps @ 50% 6 Reps @ 75% Athlete DAY 3 BENCH MAX 10 Reps @ 50% 6 Reps @ 75% Athlete SQUAT MAX 10 Reps @ 50% 6 Reps @ 75% Athlete DAY 4 CLEAN MAX 10 Reps @ 50% 6 Reps @ 75% Athlete

4 Reps @80% 4 Reps @ 85% 4 Reps @ 90%

4 Reps @80% 4 Reps @ 85% 4 Reps @ 90%

4 Reps @80% 4 Reps @ 85% 4 Reps @ 90%

4 Reps @80% 4 Reps @ 85% 4 Reps @ 90%

4 Reps @80% 4 Reps @ 85% 4 Reps @ 90%

4 Reps @ 85%

6 Reps @ 70%

4 Reps @ 85%

4 Reps @ 85%

4 Reps @ 85%

4 Reps @ 85%

4 Reps @ 85%

VIKING FOOTBALL WEEK 9 : Monday, July 21- Friday, July 25


Day 1 1. Bench (See Wall Chart) 2. Dum Bell Incline 3x8 3. Jump Shrugs (See Wall Chart) 4. Pullups 3x10 5. Dips 3x10 6. Neck 1x12 Each Way 7. Shoulder Blasters 2x12 Day 3 1. Close Grip Bench (See Wall Chart) 2. Incline (See Wall Chart) 3. Split Jerks 3x10 4. Jammers 3x10 (if no jammer do 7&8) 5. Dips 2x10 6. Neck 1x12 7. Front/Back/Lateral DB Lunge 3x15 8. Medicine Ball Squat 3x15 Day 1 Conditioning
mile run 1 x 800 jog,stride,sprint 1 x110 sprint (rest 1:00 minute) (1x80,1x60,6x40,6x20yds) rest 45 sec.

Day 2 Conditioning
mile run planks 30sec./45sec./115sec. X3 10 min stretch

Day 2 1. Overhead Squat 2x10 Light Weight 2. Squat (See Wall Chart) 3. Bar Kick Ups 3x10 4. High Pull (See Wall Chart) 5. Upright Wide Grip Rows 3x10 6. Glute Ham 3x10 Day 4 1. Overhead Squat 2x10 Light Weight 2. Dumbell Squat 3x8 3. Lunges 3x10 4. Cleans (See Wall Chart) 5. Shrugs 3x10 6. Glute Ham 3x10 7. Bent Over Rows 3x10 8. Pull-Ups 2x7 Day 1-4 LEAD INS Jump Rope 2 Legs 4 x 45sec Squat jumps 2x10 LEAD OUTS 10 min stretch 50s Day 3 Conditioning
mile run plyometric workout #7 40 starts 15 x 10 yds 10 min stretch

Day 4 Conditioning
mile run 18 x 110 yd striders, (30 sec. Rest) 2 x 110 yd backward striders, (45 sec. Rest) Pro Agility 3x Each Way

Wall Chart
WEEK 9 : Monday, July 23- Friday, July 27 DAY 1 BENCH MAX 10 Reps @ 50% 6 Reps @ 75% Athlete SQUAT MAX 10 Reps @ 50% 6 Reps @ 75% Athlete Jump Shrug MAX 10 Reps @ 50% 6 Reps @ 75% Athlete DAY 2 INCLINE MAX 10 Reps @ 50% 6 Reps @ 75% Athlete High Pull MAX 10 Reps @ 50% 6 Reps @ 75% Athlete DAY 3 Close Grip MAX 10 Reps @ 50% 6 Reps @ 75% Athlete SQUAT MAX 10 Reps @ 50% 6 Reps @ 75% Athlete DAY 4 CLEAN MAX 10 Reps @ 50% 6 Reps @ 75% Athlete

4 Reps @80% 4 Reps @ 85% 4 Reps @ 90%

4 Reps @80% 4 Reps @ 85% 4 Reps @ 90%

4 Reps @80% 4 Reps @ 85% 4 Reps @ 90%

4 Reps @80% 4 Reps @ 85% 4 Reps @ 90%

4 Reps @80% 4 Reps @ 85% 4 Reps @ 90%

4 Reps @80% 4 Reps @ 85% 4 Reps @ 90%

4 Reps @80% 4 Reps @ 85% 4 Reps @ 90%

4 Reps @80% 4 Reps @ 85% 4 Reps @ 90%

VIKING FOOTBALL WEEK 10 : Monday,July 28- Friday, Aug, 1


Day 1 1. Bench (See Wall Chart) 2.Dum Bell Incline 3x8 3. Jump Shrugs (See Wall Chart) 4. Pullups 3x10 5. Dips 3x10 6. Neck 1x12 Each Way 7. Shoulder Blasters 2x12 Day 3 1. Close Grip Bench (See Wall Chart) 2. Incline (See Wall Chart) 3. Split Jerks 3x10 4. Jammers 3x10 (if no jammer do 7&8) 5. Dips 2x10 6. Neck 1x12 7. Front/Back/Lateral DB Lunge 3x15 8. Medicine Ball Squat 3x15 Day 1 Conditioning
2 mile run metabolic (sets 1,2,3,4,1,2,3) 1:00 rest between sets

Day 2 Conditioning
2 mile run 20 x 110 yd striders, (30 sec. Rest) 2 x 110 yd backward striders, (45 sec. Rest) Pro Agility 3x Each Way

Day 2 1. Overhead Squat 2x10 Light Weight 2. Squat (See Wall Chart) 3. Bar Kick Ups 3x10 4. High Pull (See Wall Chart) 5. Upright Wide Grip Rows 3x10 6. Glute Ham 3x10 Day 4 1. Overhead Squat 2x10 Light Weight 2. Dumbell Squat 3x8 3. Lunges 3x10 4. Cleans (See Wall Chart) 5. Shrugs 3x10 6. Glute Ham 3x10 7. Bent Over Rows 3x10 8. Pull-Ups 2x7 Day 1-4 LEAD INS Jump Rope 2 Legs x300 Squat jumps 2x10 LEAD OUTS Leg Raises 4X25 Jacknife 3x20 Day 3 Conditioning
2 mile run plyometric workout #7 40 starts 15 x 10 yds

Day 4 Conditioning
2 mile run 1 x 800 jog,stride,sprint 1 x110 sprint (rest 1:00 minute) (1x80,1x60,6x40,6x20yds) rest 45 sec.

Wall Chart
WEEK 10 : Monday,July 30- Friday, Aug, 3 DAY 1 BENCH MAX 10 Reps @ 50% 8 reps @ 75% Athlete Jump Shrug MAX 10 Reps @ 50% 8 reps @ 75% Athlete DAY 2 INCLINE MAX 10 Reps @ 50% 8 reps @ 75% Athlete High Pull MAX 10 Reps @ 50% 8 reps @ 75% Athlete Squat MAX 10 Reps @ 50% 8 reps @ 75% Athlete DAY 3 Close Grip MAX 10 Reps @ 50% 8 reps @ 75% Athlete DAY 4 CLEAN MAX 10 Reps @ 50% 8 reps @ 75% Athlete

8 reps @ 80% 2 reps @ 90%

8 reps @ 80% 2 reps @ 90%

8 reps @ 80% 2 reps @ 90%

8 reps @ 80% 2 reps @ 90%

8 reps @ 80% 2 reps @ 90%

8 reps @ 80% 2 reps @ 90%

8 reps @ 80% 2 reps @ 90%

VIKING FOOTBALL WEEK 11 : Monday, Aug. 4- Friday, Aug. 8


Day 1 1. Bench (See Wall Chart) 2. Jump Shrug (See Wall Chart) 3. Dips 3x12 4. Front Lat Pull Downs 3x10 5. Jammer 3x8 6. Neck 1x12 Each Way Day 3 NO WORKOUT REST YOUR BODY TO PREPARE FOR TESTING (Bench, Squat, Hang Clean, 40s and Pro Agility) Remember to take a day off between conditioning!!!! Day 1 Conditioning
2 mile run plyometric workout #7 40 starts 15 x 10 yds

Day 2 Conditioning
2 mile run 21 x 110 yd striders, (30 sec. Rest) 2 x 110 yd backward striders, (45 sec. Rest) Pro Agility 3x Each Way

Day 2 1. Incline (See Wall Chart) 2. High Pull (See Wall Chart) 3. Squat (See wall Chart) 4. Glute Ham 3x10 5. Pull Ups 3x7 6. DB Rows 3x10 7. Neck 1x12 Each Way Day 1 & 3 LEAD INS Jump Rope 2 Legs x 500 Squat jumps 3x10 LEAD OUTS Throw Downs 4x25 Bench Crunch 2x20x35lbs Day 2 LEAD INS Jump Rope 2 Legs x100 Skip x100, High Knee x100 LEAD OUTS 4x25 Push Pulls Leg Raises 4X25 Day 3 Conditioning
3mile run (optional)

Day 4 Conditioning
3 mile run optional

Wall Chart
WEEK 11 : Monday, Aug. 6- Friday, Aug. 10 DAY 1 BENCH MAX 10 Reps @ 50% 8 reps @ 75% Athlete Jump Shrug MAX 10 Reps @ 50% 8 reps @ 75% Athlete DAY 2 INCLINE MAX 10 Reps @ 50% 6 reps @ 70% Athlete High Pull MAX 10 Reps @ 50% 8 reps @ 75% Athlete Squat MAX 10 Reps @ 50% 8 reps @ 75% Athlete

8 reps @ 80%

8 reps @ 80% 2 reps @ 90%

6 reps @ 75% 3 reps @ 80%

8 reps @ 80% 2 reps @ 90%

8 reps @ 80%