DEAD PERIOD WORKOUT PROGRAM 2011

The below workout program is designed for you to keep the gains that you have previously made and in some cases increase as well. The program is separated into two parts Weightlifting and Running. It is important that you do BOTH if you want to give yourself the best chance to be successful!

Things to remember: DRINK PLENTY OF WATER BEFORE, DURING, AND AFTER WORKOUTS! Most athletes do not drink enough water and or are not hydrated. The easiest way to know is to check your urine when you use the restroom. The closer your urine is to clear the most hydrated you are! If your urine is medium to dark yellow you are not hydrated and may have problems completing any workout! Water is always best to drink! However sports drinks (Gatorade, Poweraid, and the like) will help as well but look for water first .

DONT MISS MEALS AND EAT AFTER WORKOUTS! Even though you may not feel like it your body needs fuel to run on and that means that you need to eat. Try to stay away from fried foods and fast food. You want to eat healthy. Chicken, fish, lean cuts of beef (try to have your meats baked, broiled, boiled, or grilled), fruits, vegetables, grains, and pasta (but do not overdo the last two) will help your body recover and be ready to perform.

TRY TO WORKOUT EARLY IN THE MORNING OR LATE IN THE EVENING. It will be cooler at these times of the day. Also if you can workout with a teammate or a friend.

TAKE EVERY WORKOUT AND RUNNING SESSION SERIOUS! This is your time to get better! You will only get in what you put in. even with natural ability you cannot be the best unless you work out and improve to be the best!

WORKOUT WITH A PARTNER AND HAVE A SPOTTER WHEN YOU LIFT! Safety first! Take your time and do the lifts and workouts right! The only

person you cheat is yourself! Also having a partner to help motivate you as well as watch out for you is a good idea.

RUNNING PROGRAM Below is you r running program for the dead period and what will be expected of you before the season starts in regards to your conditioning for camp. Repeat this program for both weeks of dead period! MONDAY: Run for 15 min non-stop. The purpose is to get your metabolism and cardio going. Run ten (10) 40yd sprints. This is to work on your short distance explosion and speed. TUESDAY: Circuit Training: On a track (if possible) you are to complete four (4) rounds of the following 5x60yds sprints at speed, jog 100yds, 8x10yd alternate shuffle and backpedal eight (8) times, jog 50yds, sprint all out 60yds, jog back to your first station (5x60yds) WEDNESDAY: Conditioning 110s. Linemen (OL and DL) are to run ten (10) reps of 110s All other positions (DB, WR,RB,LB, TE,QB,K,P) are to run twelve (12) reps of 110s . 110s are to be run on the track or the football field. From your stance you are to sprint the 110yds. Once you complete the 110yds you have 45sec to recover for each rep. Once 45 seconds is up you are to sprint back 110yds to your starting point. Each 110 is one rep. THURSDAY: Quarters (440yds). Four (4) reps. You are to run at full speed one lap around the track (a QUARTER of a mile). You have 2min 30 sec of recovery time then repeat the run. FRIDAY: Gassers. Four (4) reps for time. You are to run half of the track (220yds) at full speed. You have 1min and 45 sec to get around the track and run your next one

SATURDAY AND SUNDAY: OFF RUNNING TIMES YOU ARE TO MAKE AT THE START OF CAMP. One Mile: DBs and WRs: Underclassmen: 6min 45 seconds . seconds. TE,LB,RB,QBs: Underclassmen: 7min 15 seconds. seconds. Down Linemen : 200lbs-225lbs: 226lbs-250lbs: 251lbs-275lbs: 276lbs-300lbs: 301lbs-325lbs: 326lbs-350lbs: 351lbs-375lbs: Quarter Mile Run: DBs and WRs: Underclassmen: 70 seconds . TE,LB,RB,QBs: Underclassmen: 77 seconds. Down Linemen : 200lbs-225lbs: 226lbs-250lbs: 251lbs-275lbs: 276lbs-300lbs: 301lbs-325lbs: (140 sec.) 326lbs-350lbs: 351lbs-375lbs: UNDERCLASSMEN 90 sec. 105 sec. 2min. (120 sec.) 2min. 20 sec (140 sec.) 2min. 40 sec. 3min. 3min. 20 sec SENIORS: 61 seconds. SENIORS: 70 seconds. SENIORS 75 sec. 85 sec. 100 sec. 2min. (120 sec.) 2min. 20sec. 2min. 40 sec. 3min. UNDERCLASSMEN 7min 15 sec. 8min 8min 45 sec 10min 11min 15 sec. 12min 30 sec. 13min 45 sec SENIORS: 5min 45 SENIORS 6min 10 SENIORS 6min 10 sec. 7min 10 sec. 7min 45 sec. 8min 30 sec. 9min 30 sec. 10min 45 sec. 12min 45 sec.

GASSERS DBs and WRs: Underclassmen: Run One: 33 sec. Run Four 41 sec. SENIORS: Run One: 26 sec. Run Four 32 sec. TE,LB,RB,QBs: Underclassmen: Run One: 36 sec. Run Four 44 sec. SENIORS: Run One: 30 sec. Run Four 36 sec. DOWN LINEMEN: Underclassmen: 220-225lbs Run One 36 sec. Run Four 44 sec. Run Two: 38 Sec. Run Three: 41 Sec. Run Three: 41 Run Three: 41 Run Three: 41 Run Three: 41 Run Two: 38 Sec. Run Three: 41 Sec. Run Two: 36 Sec. Run Three: 39 Sec.

Run Two: 28 sec.

Run Three: 30 Sec.

Run Two: 32 Sec.

Run Three: 34 Sec.

226lbs-250lbs Run One 36 sec. Sec. Run Four 44 sec. 251lbs-275lbs Run One 36 sec. Sec. Run Four 44 sec. 276lbs-300lbs Run One 36 sec. Sec. Run Four 44 sec. 301lbs-325lbs Run One 36 sec. Sec. Run Four 44 sec. 326lbs + Run One 36 sec. Run Four 44 sec.

Run Two: 38 Sec. Run Two: 38 Sec. Run Two: 38 Sec. Run Two: 38 Sec.

Run Two: 38 Sec.

Run Three: 41 Sec.

SENIORS 220-225lbs Run One 36 sec. Run Four 44 sec. Run Two: 38 Sec. Run Three: 41 Sec. Run Three: 41

226lbs-250lbs Run One 36 sec. Sec. Run Four 44 sec.

Run Two: 38 Sec.

251lbs-275lbs Run One 36 sec. Sec. Run Four 44 sec. 276lbs-300lbs Run One 36 sec. Sec. Run Four 44 sec. 301lbs-325lbs Run One 36 sec. Sec. Run Four 44 sec. 326lbs + Run One 36 sec. Run Four 44 sec.

Run Two: 38 Sec. Run Two: 38 Sec. Run Two: 38 Sec.

Run Three: 41 Run Three: 41 Run Three: 41

Run Two: 38 Sec.

Run Three: 41 Sec.

WEIGHTLIFTING PROGRAM: The below workout program is divided into two sections Workout Program #1 is if you DO have access to a weight room. Workout Program #2 is if you do NOT have access to a weight room. WORKOUT PROGRAM #1 (Access to weight room) MONDAY:

Squats: 60% x 8reps, 70% x 6 reps, 80% x 4 reps Dead Lifts 50% x 10 reps, 60% x 10 reps, 70% 10 reps Dumbbell Lunges: 4 sets of 10 Leg Curls: 3 sets of 10 Leg Extensions: 3 sets of 10 Box Jumps: 3 sets of 10 Crunches 200 (75 to the left, 75 to the right 125 straight) TUESDAY: Bench: 65% x 8 reps, 75% x 6 reps, 80% x 4 reps Hang cleans: 60% x 10 reps, 60% x 10 reps, 80%x 5 reps Dumbbell standing press: 3 sets of 10 Standing Dumbbell pull up: (alternate arms pulling the dumbbell from hanging position up to chest height). 3 sets of 10 Dumbbell Curls: 4 sets of 10 Dips: 3 sets x max number you can do! 50 bicycle crunches, 25 v-ups, 50 crunches, 50 seated sit-up position 45lbs trunk twist. WEDNESDAY: OFF (If you can not get to the gym on FRI then you do Thursdays workout on WED and Fridays workout on Thursday)! THURSDAY: Front Squat: 50% x 10 reps, 60% x 10 reps, 50% x 10 reps Dumbbell Squat Press (Take two dumbbells and hold them at ear level palms facing out and feet shoulder with apart. You are to squat to parallel then drive up and as you raise press the dumbbells over your head in a standing position with your arms straight and the dumbbells over your head. This is one rep!) 3 sets of 10! Body Weight Lunge: 50 lunges (25 per leg) Air Squats/Body Weight Squats: 50 squats Crunches 200 (75 to the left, 75 to the right 125 straight)

FRIDAY: CLOSE GRIP BENCH: 50% x 10 reps, 60% x 8 reps, 70% x 6 reps Hang Cleans: 50% x 10 reps, 70% x 12 reps, 80% x 4 reps Dumbbell standing press: 3 sets of 10 Standing Dumbbell pull up: (alternate arms pulling the dumbbell from hanging position up to chest height). 3 sets of 10 Dumbbell Curls: 4 sets of 10 Dips: 3 sets x max number you can do! 50 bicycle crunches, 25 v-ups, 50 crunches, 50 seated sit-up position 45lbs trunk twist.

WORKOUT PROGRAM #2 (No Access to weight room) Monday-Friday 200 Pushups (Jr. and Sr.) 100 Pushups (Fr. And So.) You do not have to get all of the pushups at the same time but you have to get them in before you go to bed. If you want to increase the difficulty you can put your feet on your bed or chair (if your parents lets you) or load up your back pack put it on and do your push ups. 400 Sit-ups/crunches(Jr. and Sr.) 250 Sit-ups/crunches (Fr. And So.). You do not have to get all of the sit-ups/crunches at the same time but you have to get them in before you go to bed. Air squats/Body weight Squats: 50 in the morning 50 before bed. If you want to make it harder take your backpack and fill it with as many heavy books as you can and do the squats with it on your back. Back Pack Curls: Load up your back pack with books and do curls 3 sets of 10 for each arm! Back Pack Lunges: Load up your back pack with books, put it on your back and do walking lunges 4 sets of 10. Back Pack Squat Press: Load up your back pack and hold it from the sides them at eye level palms facing in (to hold the back pack) and feet shoulder with apart. You are to squat to parallel then drive up and as you raise press the back pack over your head in a standing position with your

arms straight and the back pack over your head. This is one rep! of 10!

3 sets