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SNOW COLLEGE FOOTBALL

BADGER ATHLETIC PROJECT

SUMMER MANUAL 2008


The Man in the Glass
When you’ve got what you want in the struggle for yourself and the world makes you king for the day
just go to the mirror and take a good look and see what that man has to say.

It isn’t your parents or friends or your spouse whose judgment upon you must pass, the person who most
counts in your life is the one staring back from the glass.

Some people may think you are a straight shooting chum and call you a wonderful guy, but the man in
the glass says you are only a bum if you can’t look him square in the eye.

He’s the person to please, never mind all the rest for he’s with you clear to the end.

You pass your most dangerous and difficult test when the man in the glass is your friend.

You can fool the whole world on your pathway of years, and get pats on the back as you pass, but your
final reward will be heartache and tears if you cheated the man in the glass.

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TABLE OF CONTENTS
Program Philosophy 5-8
Nutrition 9-18
Flexibility 19-40
Strength Training Program Basics 41-47
Base Phase Lifts 48-83
Development Phase Lifts 84-121
Peak Phase Lifts 122-149
Workout Forms 150-162
Speed Training 163-176

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PROGRAM
PHILOSOPHY

OBJECTIVES
- Develop understanding of
the Badger Athletic Project.

- Give athletes the foundation


of how, why, and when they
should be preparing for the
future

- Establish what it takes to be


successful for the players
playing careers at Snow
College and beyond…

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BADGER PLAYER DEVELOPMENT MISSION STATEMENT
The Snow College Football Program is committed to developing the most explosive, versatile and
competitive athletes through the use of flexibility training, nutritional education, speed development and
strength enhancements. The program will do so with cutting edge technologies, a tremendous work
ethic and most importantly, an unrelenting desire to win national championships.

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The Badger Athletic Project is the foundation for all championship caliber teams that take the field at
Snow College. There are four areas that dictate the athletic performance of our athletes: nutrition,
flexibility, strength training and speed.

NUTRITION: As the old saying says, “you are what you eat,” we look to teach athletes at Snow
College the key areas of sound nutrition. If a member of the team consistently eats poorly (fast-food,
high sugar foods such as donuts, etc…) then no matter how hard he trains, he will never reach maximum
gains. On the other hand, if an athlete takes care of his body by eating properly he will feel more fresh
for workouts which will give him a significant advantage. The following areas are at the core of our
nutrition plan:

1- Six meals daily – start with breakfast – ALWAYS!


2- Eat a balanced diet (carbohydrates, protein, fruits, vegetables, dairy)
3- Hydration – drink plenty of water

FLEXIBILITY: Flexibility should not be thought of as simply as preventing muscle pulls, but as a
long-term plan that allows the athlete to generate maximum amounts of power as well as allowing the
athlete to avoid injury. Our flexibility program is broken down into three parts:

1- The Dynamic Warm-Up


2- The Four Core Stretches
3- Restorative Stretches

Each component serves a specific purpose and assists in the process of being at the highest possible
athletic level. By performing each part to the best of the athlete’s ability, their gains in the areas of
strength and speed will be greatly enhanced.

STRENGTH TRAINING: The Badger Athletic Project utilizes a comprehensive weight lifting
program. That is, we train all parts of the body as all parts are necessary to provide optimal performance
on the field. The strength training program forms the foundation of the Badger Athletic Project as three
key phases make up this area:

1- Base Phase
2- Development Phase
3- Peak Phase

Each phase features specific goals. In addition, one phase builds on top of the next which allows the
athlete to maintain a steady progression towards athletic achievements.

SPEED: Speed kills! That is certainly true in football and generally speaking, the fastest players on the
roster make the most contributions. At Snow College we look to have fast, agile athletes that can not
only move swiftly in a straight line, but more importantly reach top speed quicker than the opponent as
well as changing directions while maintaining their speed advantage. The speed portion of the Badger
Athletic Project can be broken down into three areas:

1- Sprint Training
2- Agility Drills
3- Plyometrics

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NUTRITION

OBJECTIVES
- Educate Badger athletes on
what to eat, when to eat and
how to reap the full benefits
of a healthy diet

- Give an understanding on
how foods affect athletic
performance

- Dispel common myths


associated with athletic
development such as
supplementation

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One of the least understood and most vital areas to physical development is that of nutrition. The goal
of the Badger Athletic Project is to give athletes the understanding of what proper nutrition is and what
methods should be followed when selecting foods.

There is a great deal of information to be swallowed when speaking of nutrition and we will discuss
many of these areas in this section, however, before anyone reads too far into this section they should
understand the principles of optimal nutrition.

TEN PRINCIPLES OF OPTIMAL NUTRITION


1. Meal Count
i. 5-6 meals daily, 2-3 hours apart
1. Low fat protein sources
2. High carbohydrate, low sugar
3. Low fat dairy source
4. Fruit and/or vegetable at every meal
2. Breakfast
i. As your mother taught you, breakfast is the most important meal of the day.
Before you leave the house – EAT BREAKFAST!
3. No Fried Foods
i. 90 % Unhealthy and only 10% healthy
ii. Can be expensive as well
4. Avoid High Sugar
5. Post-Workout Guidelines
i. Consume fluids, carbohydrates and protein within 1 hour of completing any
exercise, practice, training, game, etc…
6. Eat For the Right Reasons
i. Eat for energy and performance before taste
7. Protein
i. Eat a protein source at all meals
8. Vegetables
i. The more the better
9. WATER! WATER! WATER!
i. 1 gallon per day is mandatory
10. Make It – Don’t Take It
i. Pre-prepared foods are generally bad for you (frozen pizzas, fast food, frozen food
packaged foods)

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MEAL COMPONENTS
There are five necessary components needed for healthy, balanced eating that will lead to optimal
physical performance. They are: protein, carbohydrates, fruits, vegetables and dairy products. Each
area benefits different areas of the athlete. On the following pages you will learn which foods do what
for you and how these five key components, if ingested at the correct levels can make you a better
athlete.

PROTEIN: The two major benefits of having correct levels of protein in your diet that you as an athlete
need to know are that it preserves muscle mass and it also helps in the recovery process.

SERVING SIZE: 1 gram for each pound an athlete ways daily (i.e. if you weigh 200 pounds then
you need 200 grams)

BEST SOURCES: Egg whites, lean meats, beans and rice (eat together), low fat dairy, peanut butter,
wheat bread, protein powder (whey and soy)

FOOD LIST: - All protein sources below contains 8-12 grams of protein
- 4 ounces of meat is about the size of a hamburger
- 1 chicken breast is about 6 ounces
- Dairy provides protein and calcium – be careful about fat content
- Eat protein at every meal
- Egg whites and canned tuna are an easy-to-measure protein source

Low-Fat Protein Sources (1-6 grams per serving)


Canned Tuna ¼ can
Boneless / Skinless Chicken Breast 1.25 ounces
Lean sirloin steak 1.25 ounces
Halibut (cooked) 1.5 ounces
Ground Beef (9% fat or less) 2 ounces
Canadian Bacon 4 pieces
Turkey Breast lunchmeat slices 2 slices
Lean Ham (5% fat or less) 2 slices
Egg Whites (cooked) 3 each

Medium-Fat Protein Sources (6-15 grams per serving)


Ham (5-11% fat) 2 slices
Pork Bacon 5 ½ pieces
Smoked Turkey Sausage 2.5 ounces
Ground Turkey (13% fat) cooked 4 ounce patty ½ patty
Scrambled Eggs 1 ½ eggs
Peanuts (all types – roasted) ¼ cup

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Bean List (1/2 cup servings)

(Excellent sources of protein and carbohydrates – great bang for your buck)

NAME PROTEIN (GRAMS) CARBOHYRDATE (GRAMS)


Green Beans 1 5
Baby Lima Beans 6 18
Kidney Beans 9 20
Black-Eyed Peas (beans) 2 17
Pinto Beans 7 22
Garbanzo Beans 7 22
Small White Beans 8 23
Black Beans 7 20
Baked Beans 7 27
Great Northern Beans 7 18
Navy Beans 7 24

Other Sources of Protein

Peanut-Butter Sandwich Meatless bean chili Cornbread


Rice-Bean Casserole Beans and Tortillas Whole wheat pita bread
Cereal and Milk Macaroni and Cheese Vegetables
Bread w/Sesame Seeds Yogurt Milk

Dairy List

(Low-Fat – 1 cup servings)

NAME PROTEIN (GRAMS) CARBOHYDRATE (GRAMS) FAT (GRAMS)


Skim Milk 8 11 ½
1% Fat Milk 8 11 3
2% Fat Milk 8 11 5

(Low-Fat Variable Serving Size)

NAME PROTEIN (GRAMS) CARBOHYDRATE (GRAMS) FAT (GRAMS)


Low Fat Cottage 7 2 ¾
Cheese (¼ Cup)

Fat Free Cream 11 1 3


Cheese (½ cup)

Fat Free Sharp 10 4 0


Cheddar Cheese
(4 slices)

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CARBOHYDRATE: The main source of energy that body uses for exercise / work is a carbohydrate.
They need to be eaten at every meal. Simply said, “Low Carbs = Low Energy.”

SERVING SIZE: 2-4 grams for each pound an athlete ways daily (i.e. if you weigh 200 pounds then
you need 400 grams at a minimum and 800 grams at a maximum)

BEST SOURCES: Rice, grains, cereal, pasta, potatoes, beans, fruit and vegetables

FOOD LIST: - The foods listed below contain 42 grams of carbohydrates (+ / - 5 grams)
- Cook carbs in large amounts and store in refrigerator to cut down on preparation
time
- Eat at least 2 carb sources at every meal
- Progressively slow down carb intake – eat more in the morning than at night

Rice / Grain / Pasta List

NAME SERVING SIZE


Brown Rice (cooked) 1 cup
White Rice (cooked) 1 cup
Medium Sweet Potato (baked) 1 ½ potatoes
Large Baked Potato 1 potato
Macaroni (cooked) 1 cup
Spaghetti Pasta (cooked) 1 cup
Whole Wheat Spaghetti Pasta 1 cup
Instant Oatmeal (packet) 1 ¼ packet
Plain Pancakes (4 inch diameter) 3 pancakes

Bread List

NAME SERVING SIZE


Whole Wheat Bread 3 slices
Whole Wheat Roll 3 rolls
English Muffin 1 ½ muffins
Hamburger Bun 2 buns
Taco Shell 7 shells
Flour Tortilla (10 inch) 1 tortilla
Oat Bran Muffin (2 ½ inch diameter) 1 ½ muffins
Cinnamon Raisin Bagel (3 ½ inch diameter) 1 bagel
Waffle ( 4 inch square) 3 waffles

Cereal List

NAME SERVING SIZE


POST Grape Nuts 1/2 cup
KELLOG’S All Bran ¾ cup
Low Fat Granola ½ cup

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FRUIT: You should have at a minimum, 3 servings of fruit per day. Fruit can be a source of quick
energy and contains sugars, vitamins, minerals and fiber.

SERVING SIZE: Three servings at a minimum on a daily basis.

BEST SOURCES: Fresh fruit, dried fruit

FOOD LIST: - Each fruit choice below contains 10 grams of carbohydrates.


- Apples and oranges are great for extended energy
- Bananas and grapes are great immediately following a workout (high sugar)

Fruit List

NAME SERVING SIZE


Medium Apple w/peel 1 apple
Applesauce 1/3 cup
Dried Apple Rings 2 ½ rings
Apricots 2 apricots
Banana (small) ½ banana
Fresh Blackberries ½ cup
Fresh Blueberries ½ cup
Cantaloupe Wedge 2 wedges
Fresh Sweet Cherries 8 ½ cherries
Medium Grapefruit (pink, red, white) ½ grapefruit
Thompson Seedless Grapes 1/3 cup
Kiwi (medium) ¾ kiwi
Mango ¼ mango
Nectarine 2/3 nectarine
Orange (medium) 2/3 orange
Papaya (medium) 1/3 papaya
Peach (medium) 1 peach
Pear (medium) 1/3 pear
Pineapple Chunks ½ cup
Plums (medium) 1 ¼ plum
Seedless Raisins 24 raisins
Large Strawberries 8 strawberries
Watermelon Slice (1/16 slice) ½ slice

Juice List

NAME SERVING SIZE


Apple Juice 3 Fluid Ounces
Cranberry Juice 2.5 Fluid Ounces
Grape Juice 2 Fluid Ounces
Grapefruit Juice 4 fluid ounces
Pineapple Juice 2.5 fluid ounces
Orange Juice 3 fluid ounces

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VEGETABLE: You should have at a minimum, 3 servings of vegetables per day. Vegetables provide
fiber, carbohydrates, vitamins and minerals.

SERVING SIZE: Three servings per day – 1 cup raw vegetables or ½ cup cooked vegetables is
equivalent to one serving.

BEST SOURCES: Steamed, fresh or frozen.

FOOD LIST: - Each vegetable choice below contains 5 grams of carbohydrates and is high in
fiber
- Vegetables fill your stomach but don’t overload your calorie intake
- Eat later in the day with protein to avoid excess carbohydrates due to hunger
- Eat 3-5 servings per day

Vegetable List

NAME NAME
Artichoke Okra
Asparagus Onions (red, white, yellow)
Bean Sprouts Pea Pods
Beets Peppers (all varieties)
Broccoli Radishes
Brussels Sprouts Salad Greens
Cabbage Sauerkraut
Carrots Spinach
Cauliflower Summer Squash
Celery Tomato
Cucumber Turnips
Eggplant Water Chestnuts
Green Onions Watercress
Greens (collard, kale, mustard, turnip) Zucchini
Mushrooms

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HYDRATION

Water is involved in nearly every bodily function from digestion to recovery to chemical balancing
within the body. It makes up 60% of total body weight. These two facts should make it imperative to
understand the benefits of water, however many athletes overlook its importance.

Common consequences of dehydration are the following: overheating, fatigue, cramping, decrease in
speed and quickness, headaches and dizziness. In addition to those your body burns it muscular energy
when it lacks the fluids necessary to sustain performance. In other words, the energy ready to help
provide power and speed must be used just to continue working out as opposed to reaching a maximum
level of work.

AVOIDING DEHYDRATION

- Drink water before you get thirsty


- Monitor body weight before and after all workouts – Replace lost body weight with 2 cups of
water for every pound lost
- Consume 1 gallon of water per day
- Load carbohydrates 3-4 days before competition and maintain carbohydrate intake during
training.
o By doing so your body will store more fluid as complex carbohydrates (rice, oatmeal,
pasta, etc…) have a high water content
- Prehydrate: Drink extra water before competition – 1 pint per hour in the final two hours
preceding competition
- Replace fluids and electrolytes during exercise
o Drink all cold water you can during exercise
o Drink sports drink at midpoint of exercise for electrolytes
- Fluid needs are based upon activity level: In other words, the more you workout, the more fluids
you will need. Drink 1 gallon per day to be safe.

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MEAL PLANNING

When selecting choices from the food lists on the previous pages many become overwhelmed by the
question of “where do I begin?” This section is designed to give you a blue print for food selection to
make the process simple and efficient.

There are some key principles to keep in mind while selecting foods and planning your diet. They are:

1- Eat 5-6 small meals daily


2- Eat the bulk of your calories at the beginning of your day
3- Balance your day – that is, don’t eat all your carbs in one sitting. All food choices need to spread
throughout the day



The right
approach leads
to…

THE RIGHT PERFORMANCE

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Use the checklist below to determine if you are eating all of the essentials that you need for optimal
physical performance. Make a copy of this page – USE IT EVERY DAY!!!

Meal 1 – Breakfast Meal 4 – Mid-Afternoon Mini Meal

Carb #1 _____________________ Carb #8 _____________________


Carb #2 _____________________ Carb #9 _____________________
Fruit #1 _____________________ Veggie #2 _____________________
Fruit #2 _____________________ Protein #4 _____________________
Protein #1 _____________________ Dairy #3 _____________________
Dairy #1 _____________________
Meal 5 – Dinner
Meal 2 – Brunch
Carb #10 _____________________
Carb #3 _____________________ Carb #11 _____________________
Carb #4 _____________________ Veggie #3 _____________________
Carb #5 _____________________ Protein #5 _____________________
Fruit #3 _____________________
Protein #2 _____________________ Meal 6 – Late Night Mini Meal
Dairy #2 _____________________ (Not after 9PM)

Meal 3 – Lunch Carb #12 _____________________


Veggie #4 _____________________
Carb #6 _____________________ Veggie #5 _____________________
Carb #7 _____________________ Protein #6 _____________________
Veggie #1 _____________________
Protein #3 _____________________

*** ARE YOU HYDRATING??? DRINK 1 GALLON PER DAY ***

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FLEXIBILITY

OBJECTIVES
- Give players and coaches
the basis for our flexibility
program
- Identify stretches used in our
dynamic stretch warm-up
- Identify stretches used in our
static stretch periods
- Identify factors that affect
muscular flexibility
- Understand the importance
of flexibility work for the
Badger athlete

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BADGER FLEXIBILITY PROGRAM

The Snow College football staff has determined flexibility as one its four key components towards the
development of the Badger football player. Flexibility is often times an overlooked and misinterpreted
portion of an athletic development program. At Snow College we do not overlook flexibility. Our
philosophy in regards to flexibility is stated as:

The mission of the Badger Flexibility Program is to enable all athletes to remain on the field at all
times. We will do everything in our power to ensure that the athlete is on the field and does not miss
workouts, practices or game time due to a lack of flexibility.

One of the main frustrations of athletes is when they come down with a muscle pull that could have been
prevented through proper care. We want to educate the player on what the proper care is.

In our flexibility program we seek to educate the players on how to care for their bodies in regards to
flexibility. In addition, as part of our workouts we institute specific training practices that will keep the
Badger athlete flexible, free of long-term overuse injury and feeling fresh and at the top of his game.

Of course, like all things, these tools are at the disposal of the Badger athlete and they will only be
maximized if the player makes complete effort in all of the drills, techniques and information presented
to him. If the athlete does so, then he will take necessary steps forward towards being in top physical
condition.

Flexibility benefits:

- Increases joint range of motion


- Reduces muscle tension
- Develops body awareness
- Promotes increased circulation
- Makes you feel good
- Increases the length of the muscle-tendon unit

FLEXIBILITY PRINCIPLES

- Synchronize breathing with movement


- Follow a logical anatomical sequence
- Always perform a dynamic warm-up before ANY activity
- Perform the four core stretches (discussed later) immediately after a dynamic warm-up
- Target the entire joint, not just individual muscle groups in a stretch routine
- Static stretch after a workout to restore tissue length and to prevent long-term overuse injury
- Make flexibility gains without feeling pain during stretching exercises

Throughout the following pages we will describe our program from A-Z. The most important aspect
that the athlete should take from the following pages is this: if you spend significant time training in the
weight room, developing your speed and agility and refining your football skills, then you must have
quality flexibility work integrated into your workout regime or you could run the risk of not being able
to realize our athletic dreams.

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FLEXIBILITY AND BREATHING

Just as flexibility training is often overlooked in regards to physical development, proper breathing is
often overlooked within a flexibility program. Proper breathing while stretching provides many benefits
and it is an essential part of the flexibility routine.

Benefits of proper breathing while stretching are:

- Provides more oxygen to your body which helps aid in muscle and tissue performance as well as
blood flow
- Increased awareness of your own body as you will be able to identify inflexible areas easier
- Assists in the stretching movement as opposed to forcing yourself into a position that provides
discomfort
- Synchronizes your body with your nervous system which will allow for better performance as
the athlete will be better prepared for the moment.

How to breath while static stretching:

1. As you lean into the stretch, exhale slowly until you reach your end point in the stretch
2. Slowly inhale and exhale through your mouth (not your nose – oxygen will move quicker
through the mouth)
3. Concentrate on releasing tension in your body as you breath and stretch
4. Exhale slowly as you lean out of the stretch
5. His inhale and exhale pattern is a slow tempo or a very slow tempo (more on breathing tempo
later)

How to breath while dynamic stretching:

1. For fast-paced movements (i.e. high knees, heel-ups, etc.) the breathing should be minimal
throughout the exercises followed by short, rapid breaths in between the drill.
a. The short, rapid breaths will prepare the body for another fast-paced movement
b. His inhale and exhale pattern is a very fast tempo
2. For slow-paced movements (i.e. lunges, shuffle, etc.) the breathing should follow a similar
pattern to static stretching.
a. As the athlete steps into a movement (i.e. step into a lunge) he should slowly exhale.
b. As he progress towards the specified distance (i.e. 15 yards) he should inhale and exhale
slowly.
c. His inhale and exhale pattern is a fast tempo

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Breathing Tempo

1. There are four types of breathing while stretching: very fast, fast, slow and very slow
a. Very Fast
i. Used with dynamic stretches that are fast-paced in nature such as high knees or
heel-ups
ii. An inhale/exhale pattern lasts 1 to 1.5 seconds
b. Fast
i. Used with dynamic stretches that are slow movement stretches such as lunges or
shuffle
ii. An inhale/exhale pattern lasts about 2 to 2.5 seconds
c. Slow
i. Used with static stretches in pre-activity drills (i.e. just before practice, workout
or a game)
ii. An inhale/exhale pattern lasts about 3 to 3.5 seconds
d. Very Slow
i. Used with static stretches in post-activity drills (i.e. after practice, workout, or a
game)
ii. This breathing pattern is used in conjunction with restorative stretching (more on
this later)
iii. An inhale/exhale pattern lasts about 4.5 seconds or more

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FLEXIBILITY: FOLLOW A LOGICAL ANATOMICAL SEQUENCE

In a flexibility program, one of the areas that must be considered is that of following a logical
anatomical sequence. In other words, we will stretch the joint first followed by the muscles. This
pattern develops better functional flexibility. The reasons for this are quite scientific, but the main point
players need to grasp is this: if the joint is loose and mobile, the muscles will perform better in physical
activity.

Many players who have muscle pulls do not pull that specific muscle due to a lack of flexibility within
the muscle, but they do so because the joint that works in conjunction with that muscle is not loose. For
example, a hamstring pull can be caused due to a tight hip joint which forces extra strain on the
hamstring to compensate for the tightness of a joint. That said, joints will be stretched first, followed by
muscles. We do so with our core stretches that address joint tightness. We will discuss the make-up of
those stretches later.

To relate this principle to football, think of it this way: if you are to a score a touchdown at the receiver
position you must first run a proper route then catch the ball followed by advancing it into the end zone.
You can’t catch the ball before you run the route to achieve a score in the end zone and you can’t stretch
the muscles before the joint to achieve maximum flexibility.

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DYNAMIC STRETCHES

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STRETCH: HIGH KNEES

FORM: DYNAMIC

FOCUS / PURPOSE: DEVELOPMENT OF HAMSTRINGS AND TO INCREASE STRIDE RATE

BREATHING TEMPO: VERY FAST

TECHNIQUE

1. Drive knees high with force


2. As one leg is lifted, the other should be fully extended
3. The back should be straight with a slight bend at the waist
4. Good arm action should be used (90 degree elbow, shoulder rotation)
5. Face and arms should be relaxed
6. Short, quick steps (maximum number of steps in 10 yards)

COACHING POINTS

1. The goal is for maximum number of steps in a 10 yard distance (30 steps)
2. At the highest point, the thigh should be become parallel to the ground
3. Relax your arms and face

VOLUME

Do 2 repetitions at 10 yards each

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STRETCH: HEEL-UPS

FORM: DYNAMIC

FOCUS / PURPOSE: DEVELOPMENT OF HAMSTRINGS, FLEXIBILITY OF THIGHS AND TO


INCREASE STRIDE RATE

BREATHING TEMPO: VERY FAST

TECHNIQUE

1. Alternate and snap heel of upper hamstring and buttocks


2. Be quick and smooth with the motion provided at the knee joint
3. Good arm action should be used (90 degree elbow, shoulder rotation)

COACHING POINTS

1. The goal is for maximum number of steps in a 10 yard distance (30 steps)
2. The knee should be pointed at the ground when the heel is up
3. Relax your arms and face

VOLUME

Do 2 repetitions at 10 yards each

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STRETCH: LUNGES

FORM: DYNAMIC

FOCUS / PURPOSE: DEVELOPMENT OF FLEXIBILITY IN THE HIPS, LEG AND HIP


EXTENSORS

BREATHING TEMPO: FAST

TECHNIQUE

1. Step forward while reaching at least 1 yard in front of body


2. Lean body into step while keeping back flat and by not bending at waist
3. Push down with the opposite hip
4. Bring back knee towards ground without allowing knee to touch
5. Alternate legs
6. Good arm action should be used (90 degree elbow, shoulder rotation)

COACHING POINTS

1. Do not allow back knee to touch ground


2. Press back hip down towards the ground to achieve maximum results

VOLUME

Do 2 repetitions at 15 yards each

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STRETCH: STRAIGHT LEG SKIP

FORM: DYNAMIC

FOCUS / PURPOSE: DEVELOPMENT OF FLEXIBILITY IN THE HIPS AND HAMSTRING

BREATHING TEMPO: FAST

TECHNIQUE

1. Alternate straight-leg extension


2. As one leg is lifted, the other should be fully extended
3. Skip to gain momentum with the leg that swings upwards
4. Extend the hands at shoulder height to provide a landmark for the foot

COACHING POINTS

1. Maintain slight knee bend in both legs


2. Swing the leg upward – do not perform a high knee followed by extending the leg at the knee joint

VOLUME

Do 2 repetitions at 15 yards each

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STRETCH: SPEED CARIOCA

FORM: DYNAMIC

FOCUS / PURPOSE: DEVELOPMENT OF FLEXIBILITY IN THE HIPS, MOBILITY AND


BALANCE

BREATHING TEMPO: VERY FAST

TECHNIQUE

1. Begin in a power stance with the shoulders and hips facing forward
2. Moving laterally to your left, you will cross your right foot over the left followed by bringing your right foot behind the
left on the next step (reverse the exercise when moving right)
3. Maintain the power stance throughout

COACHING POINTS

1. The goal is for maximum number of steps in a 10 yard distance (30 steps)
2. Rotate at your hips while keeping shoulders square

VOLUME

Do 2 repetitions at 10 yards each – be sure to face the same direction for both repetitions so each side of your body receives
equal work.

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STRETCH: CARIOCA TWIST

FORM: DYNAMIC

FOCUS / PURPOSE: DEVELOPMENT OF FLEXIBILITY IN THE HIPS, MOBILITY AND


BALANCE

BREATHING TEMPO: FAST

TECHNIQUE

1. Begin in a power stance with the shoulders and hips facing forward
2. Moving laterally to your left, you will cross your right foot over the left followed by bringing your right foot behind the
left on the next step (reverse the exercise when moving right)
3. While crossing over in the front bring the knee up above the hip

COACHING POINTS

1. Rotation not speed, should be emphasized


2. Take large steps while in rotation

VOLUME
Do 2 repetitions at 15 yards each – be sure to face the same direction for both repetitions so each side of your body receives
equal work

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STRETCH: SHUFFLE

FORM: DYNAMIC

FOCUS / PURPOSE: DEVELOPMENT OF FLEXIBILITY IN THE HIPS, QUADRICEPS AND


HAMSTRINGS

BREATHING TEMPO: FAST

TECHNIQUE

1. With a flat back, bend at the knees


2. Have your feet spaced shoulder width apart
3. Reach with the front foot to a distance of 1-2 feet outside of shoulder width
4. Bring the back foot underneath your body so you are again shoulder width apart

COACHING POINTS

1. Keep your back straight


2. Keep your chin up
3. Keep your buttocks low – do not bend at the waist, bend at the knee joint

VOLUME

Do 2 repetitions at 15 yards each – be sure to face the same direction for both repetitions so each side of your body receives
equal work.

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STRETCH: BACKWARD RUN

FORM: DYNAMIC

FOCUS / PURPOSE: DEVELOPMENT OF FLEXIBILITY IN THE HIPS AND HAMSTRINGS

BREATHING TEMPO: FAST

TECHNIQUE

1. You will run in reverse


2. Push with the front leg while reaching out aggressively with the back leg
3. Good arm action should be used (90 degree elbow, shoulder rotation)

COACHING POINTS

1. Aggressively push back to activate the hip flexors

VOLUME

Do 2 repetitions at 15 yards each

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STRETCH: FORM STARTS

FORM: DYNAMIC

FOCUS / PURPOSE:

BREATHING TEMPO: FAST

TECHNIQUE

1. Begin in a sprint stance position


2. You will start explosively from your stance for five steps
3. Concentrate on taking long, reaching steps to gain ground quickly just as you would in a 40-yard dash
4. After five steps have been met throttle back your speed through the end line

COACHING POINTS

1. Roll your hips forward as you start


2. Push for five hard steps – don’t limit yourself by only performing half of the drill

VOLUME

Do 2 repetitions at 15 yards each

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CORE STRETCHES

There are five core stretches. Perform the first four stretches with one leg and arm and then repeat the
entire series on the other side. The fifth is a neck stretch

These core five focus on the hip flexors, glutes, quads, lats and the neck which will allow you to be
ready for athletic competition.

34
STRETCH: HIP FLEXORS (HIPS)

FORM: STATIC – CORE GROUP

FOCUS / PURPOSE: HIPS, GROINS, SHOULDERS OF RAISED ARMS, BACK

BREATHING TEMPO: VERY SLOW

TECHNIQUE

1. From standing, kneel in a lunge position with the right leg back. Inhale, keeping the chest lifted and abdominal
muscles pulled slightly inward. Exhale, pressing the right hip forward until you feel a slight stretch. Inhale and
release the stretch and your body slightly. Then wave into the stretch on the exhalation again. Repeat the stretch
wave as many times as necessary, using the breathing pattern just described, until you feel the tissue release. (picture
1)
2. To continue the stretch along the front fascial line of the hips, reach the right arm upward as you continue pressing
the right hip forward. Exhale into the stretch wave as you reach the hand upward, lifting the torso and arching the
back slightly. Inhale as you release the stretch position. (picture 2)
3. To continue the stretch into the lateral line of the hips and torso, lean the body over to the left side and push the right
hip slightly outward as you exhale into stretch. Inhale as you release. (picture 3)
4. From the leaning position, rotate the torso by turning the chest upward. Reach the right hand upward and turn the
palm to the ceiling. Experiment with the angles of your arm as you exhale. (picture 4)

35
STRETCH: GLUTEUS COMPLEX (GLUTES)

FORM: STATIC – CORE GROUP

FOCUS / PURPOSE: LOW BACK, GLUTES

BREATHING TEMPO: VERY SLOW

TECHNIQUE

1. From the lunge position, drop your buttocks to the floor and bring the front foot inward until the foot touches the
other knee.
2. Place the hands in front of you in a push-up position with the arms straight. Inhale and lengthen the torso from the
top of the head.
3. Exhale as you lower the upper body over the front knee until you feel a slight stretch, then wave back up by inhaling
and rolling through the spine.
4. Repeat, going lower on each repetition until you can comfortably lower the torso to the floor. Place the head on the
hands, feeling the wave of breathing in this position increase the stretch farther.
5. Push yourself slightly upward and outward of the previous position and do the stretch wave to each side alternately,
keeping the hands on the floor. This targets more of the low back area in addition to the glutes.
6. Slowly exhale as you look around toward the back leg and walk the hands in that direction until you feel a slight
stretch.
7. Look to the front again to relieve the stretch with an inhalation, then exhale as you look toward the back foot, going
a little farther each time you repeat this movement. Progressively make larger movements as your body releases
tightness. In doing so, feel different parts of the body respond and stretch based on the angle that seems to be
restricted.

36
STRETCH: QUADRATUS LUMBORUM (QUADS)

FORM: STATIC – CORE GROUP

FOCUS / PURPOSE: QUADS

BREATHING TEMPO: VERY SLOW

TECHNIQUE

1. Lift the torso up from the last position of the gluteus complex. Lengthen it outward from the top of the head as you
exhale. (picture 1)
2. Drop onto the right forearm and press the left hand into the floor as you exhale to open up the quadratus lumborum
and lateral line. (picture 2)

37
STRETCH: LATISSIMUS DORSI (LATS)

FORM: STATIC – CORE GROUP

FOCUS / PURPOSE: LATS

BREATHING TEMPO: VERY SLOW

TECHNIQUE

1. Inhale from the end position on quads. Exhale as you reach the left arm overhead.
2. Rotate the torso, lifting the chest to the ceiling as you exhale and continue reaching the hand outward.
3. Turn the palm upward to face the ceiling.

38
STRETCH: LATERAL NECK – POSTERIOR NECK

FORM: STATIC – CORE GROUP

FOCUS / PURPOSE: NECK

BREATHING TEMPO: VERY SLOW

TECHNIQUE

This is a two-part exercise:

PART 1: Lateral Neck

1. While standing, place on one hand on the side of the top of the head
2. Exhale and slowly bend the neck into lateral flexion; release the stretch on an inhalation and repeat the stretch on an
exhalation
3. To increase the stretch, reach the opposite hand and shoulder down toward the floor
4. To add a rotation component, rotate the head downward so the eyes are looking toward the armpit
5. Exhale and move the hands back on top of the head and increase the forward neck bend
6. To increase the stretch, reach the opposite hand and shoulder down toward the floor

PART 2: Posterior Neck

1. While standing, interlace the fingers behind the head and inhale as you gently traction the head upward
2. Exhale and bend the head into forward flexion
3. Bring the elbows together and tuck the chin toward the chest. Release the stretch and repeat
4. To increase the stretch, bring the elbows closer

39
40
STRENGTH
TRAINING

OBJECTIVES
- Develop explosive power
through Olympic lifts and
other exercises that produce
powerful athletes

- Have superior lower body


strength through dual and
single leg exercises and
isolating all muscle groups

- Develop strong core muscles


to enhance stability

- Have a total body approach


that improves the athlete in all
areas

41
Our strength and conditioning program is based upon the following principles:
1. Ground-based movement: The Badger athlete must train on his feet because they play football on
their feet. That said, the majority of our exercises require the athlete to be lifting weights while
standing, not sitting.
2. Multiple-plane movement: Our program features explosive, Olympic lifts such as the power
clean and the clean and jerk. These exercises, along with many others in our program require the
body to move in multiple directions – up, down, right, left, etc… This is critical as it develops a
balanced body for optimal performance.
3. Three Phase Cycle: An athlete needs a change in his routine as time progresses. This will aid the
athlete in maintaining a fresh approach to exercise but also to prevent overtraining. The phases
are broken down in this manner:
a. Base Phase – High Repetition, Moderate Weight: This will enable the athlete to burn fat,
build up a foundation of strength and power and to begin the progression towards more
difficult lifts.
b. Development Phase: Medium Repetition, Medium Weight: The athlete will begin to
increase his functionality, that is be more mobile, flexible and to be able translate strength
and power gains to the field of competition.
c. Peak Phase: Low Repetition, High Weight: As the reps decrease, the weights go up. This
relationship builds the athletes ability to exert power on the field on a more regular basis.
Also, an athlete’s mobility is pushed to his limits as he prepares for the season of
competition.
4. Functional Training: The athletes abdominals, hips and back muscles provide the athlete will
balance and stability which is a key component for success in competition. The Badger Athletic
Project develops these muscle groups to not only increase the aforementioned areas but to also
provide strength and power in the areas that will help lead to strength gains in other areas. As an
example, we do an exercise called Abs Resistance. This exercise, while strengthening your
abdominals, also increase hip strength which leads to better performance in power clean and
power snatch as those lifts require a great deal of hip strength.
5. Explosive-Strength Days: In our program we break up the weekly program into two parts:
Explosive and Strength. Both areas are important. The explosive days are Monday and
Thursday. The strength days are Tuesday and Friday.

42
PROCEDURE FOR WEIGHT CHANGE

The weights that you will work with are based upon a 1 rep max. The weight, based on the repetitions
that you will perform, is a percentage of your 1 rep max. Enclosed within this packet is a poundage
chart. The poundage chart will show you what weights you need to lift given a particular number of
repetitions.

Every Thursday and Friday you will burn-out on your last set. This means that if the required lifting is 3
sets with 10 reps, on your final set you will do as many as you can. For example you may end up
performing 2 sets with 10 reps and 1 final set with 8, 9, 11, 12 reps, etc. YOU WILL ONLY DO 3
SETS! You will not do your 3 sets and then complete a burn-out set.

Based on your performance on the 3rd set you will change your weight for the following week. For each
repetition above/below of the required repetitions you will increase/decrease your weight by 5 pounds.
For example, if your 1 rep max on hang cleans was 250 pounds and on your final set you performed 12
reps, your new 1 rep max would be 260 pounds. You would then adjust your workout for the following
week accordingly to the new gains. To gain a better understanding of this concept look at the poundage
chart on page __________. Under the columns listed 10 – 10 – 10 the weight for a 1 rep max (1 RM) at
250 pounds is 160 – 175 – 180. With a burnout of 12 reps on the 3rd set, the athlete increases his weight
for a 1 rep max at 260 pounds to 170 – 180 – 195.

The lifts that the athlete should be changing weight for are listed at the top of the workout form. The
other lifts that are listed as part of your workout but are not listed at the top of each sheet do not require
weight change.

43
POUNDAGE CHART
10 10 10
5 5 5
4 3 2
1RM
45 30 30 35 35 40 40
50 30 35 35 40 40 45
55 35 40 40 45 45 50
60 40 40 45 50 50 55
65 40 45 50 50 55 60
70 45 50 50 55 60 65
75 50 50 55 60 65 65
80 50 55 60 65 70 70
85 55 60 65 70 70 75
90 60 65 65 70 75 80
95 60 65 70 75 80 85
100 65 70 75 80 85 90
105 70 75 80 85 90 95
110 70 75 80 90 95 100
115 75 80 85 95 95 105
120 80 85 90 95 100 110
125 80 85 95 100 105 110
130 85 90 95 105 110 115
135 85 95 100 110 115 120
140 90 100 105 110 120 125
145 95 100 110 115 125 130
150 95 105 110 120 125 135
155 100 110 115 125 130 140
160 105 110 120 130 135 145
165 105 115 125 130 140 150
170 110 120 125 135 145 155
175 115 120 130 140 150 155
180 115 125 135 145 155 160
185 120 130 140 150 155 165
190 125 135 140 150 160 170
195 125 135 145 155 165 175
200 130 140 150 160 170 180
205 135 145 155 165 175 185
210 135 145 155 170 180 190
215 140 150 160 170 180 195
220 145 155 165 175 185 200
225 145 155 170 180 190 200
230 150 160 170 185 195 205
235 150 165 175 190 200 210
240 155 170 180 190 205 215
245 160 170 185 195 210 220
250 160 175 185 200 210 225
255 165 180 190 205 215 230

44
10 10 10
5 5 5
4 3 2
1RM
260 170 180 195 210 220 235
265 170 185 200 210 225 240
270 175 190 200 215 230 245
275 180 190 205 220 235 245
280 180 195 210 225 240 250
285 185 200 215 230 240 255
290 190 205 215 230 245 260
295 190 205 220 235 250 265
300 195 210 225 240 255 270
305 200 215 230 245 260 275
310 200 215 230 250 265 280
315 205 220 235 250 265 285
320 210 225 240 255 270 290
325 210 225 245 260 275 290
330 215 230 245 265 280 295
335 215 235 250 270 285 300
340 220 240 255 270 290 305
345 225 240 260 275 295 310
350 225 245 260 280 295 315
355 230 250 265 285 300 320
360 235 250 270 290 305 325
365 235 255 275 290 310 330
370 240 260 275 295 315 335
375 245 260 280 300 320 335
380 245 265 285 305 325 340
385 250 270 290 310 325 345
390 255 275 290 310 330 350
395 255 275 295 315 335 355
400 260 280 300 320 340 360
405 265 285 305 325 345 365
410 265 285 305 330 350 370
415 270 290 310 330 350 375
420 275 295 315 335 355 380
425 275 295 320 340 360 380
430 280 300 320 345 365 385
435 280 305 325 350 370 390
440 285 310 330 350 375 395
445 290 310 335 355 380 400
450 290 315 335 360 380 405
455 295 320 340 365 385 410
460 300 320 345 370 390 415
465 300 325 350 370 395 420
470 305 330 350 375 400 425
475 310 330 355 380 405 425
480 310 335 360 385 410 430
485 315 340 365 390 410 435

45
10 10 10
5 5 5
4 3 2
1RM
490 320 345 365 390 415 440
495 320 345 370 395 420 445
500 325 350 375 400 425 450
505 330 355 380 405 430 455
510 330 355 380 410 435 460
515 335 360 385 410 435 465
520 340 365 390 415 440 470
525 340 365 395 420 445 470
530 345 370 395 425 450 475
535 345 375 400 430 455 480
540 350 380 405 430 460 485
545 355 380 410 435 465 490
550 355 385 410 440 465 495
555 360 390 415 445 470 500
560 365 390 420 450 475 505
565 365 395 425 450 480 510

46
LIFTS

On the following pages you will description and pictures of or athletes performing the lifts on workout
pages at the end of this section. In addition, all of our lifts with instructions, pictures and video of our
athletes performing the lifts can be found on our web site.

Go to www.snowbadgers.com/football. On the right hand side of the page you will see a link called
strength exercises. Click on it and you will see all of the lifts we perform. Please note that many of the
lifts listed there are not currently a part of our workouts. You will need to look through them and print
off the ones that are on the workout forms within this packet.

You will also notice that some of the lifts included here are with a stability ball. You can purchase one
from any sporting goods store, Wal-Mart, Target, etc. for $15-25. Buy a 65 centimeter ball. The
exercises that we will do with the ball do not require anything larger.

ADDITIONAL INFORMATION
Our athletes train the muscles that matter most in regards to high football performance. These muscles
are not seen in the mirror. These are your deep abdominal muscles, back muscles, hamstrings, glutes,
and others. These muscles give you power and explosion. If you spend your whole summer doing
curls, and triceps extensions, then you will have wasted your time.

Remember this, you are training for football. Jogging 100 laps per day and doing a bunch of beach lifts
WILL NOT HELP! You need to follow this workout because this workout will make you a better
player. Those that have already participated in this workout can attest to that.

47
BASE PHASE
LIFT: HANG CLEAN

FOCUS / PURPOSE: HIPS, POWER – A TOTAL BODY WORKOUT

EQUIPMENT: STRAIGHT BAR AND BUMPER PLATES

TECHNIQUE

1. Begin with the straight bar racked slightly above your knees. The feet should be shoulder width apart.
His grip should be shoulder width apart.
2. The athlete should have a slight knee bend.
3. Begin by pulling the bar towards your chest by pushing your elbows out. As the athlete pulls the bar
up, his legs should become more erect and his hips should be pushed out. Also, he will lift his heels off
of the ground. All of the actions occur in one smooth movement.
4. Once the bar has reached the chest line the athlete should work to get “under” the bar. He should rack
the bar at chest level with his palms facing up.
5. While completing the lift, the athlete should begin to gain back his initial knee bend from the start
position.

COACHING POINTS

1. The athlete should not widen his initial base, which is shoulder width apart during the lift.
2. The athlete should not have to arch his back to successfully get “under” the bar. His back should be
flat in a vertical position.

HANG CLEAN WORKOUT

1. Base Phase – 3 sets of 5 repetitions. On Thursday you need to burn-out on your last set.

48
1)

2)

3)

49
LIFT: ABDOMINAL (ABS) RESISTANCE

FOCUS / PURPOSE: LOWER ABS AND HIP REGION

EQUIPMENT: PARTNER

TECHNIQUE

1. The athlete will lie down on his back.


2. He will lock his hands around his partner’s ankles with his head lying directly between his partner’s
feet.
3. He will raise his feet off of the ground while keeping his legs as straight as possible. His feet should
be touching one another.
4. His feet and legs will rise towards his partner’s chest. As they do this, the athlete’s partner will
provide resistance by pushing his legs back toward the ground. The partner will push the athlete
performing the exercise at his feet.
5. The athlete will face resistance while having his feet pushed directly back to the floor as well as
having them pushed to the right and to the left.

COACHING POINTS

1. The partner should provide a great deal of resistance to the athlete performing the exercise. Make ‘em
work!
2. The athlete should not allow his feet to touch the ground and his back needs to remain as flat as
possible on the ground. That is, his body should sway to the right and left while being pushed that way.

ABS RESISTANCE WORKOUT

1. Base Phase – 3 sets with each set consisting of 3 directions (left, right, down the middle).
Week 1: 8 reps each direction
Week 2: 9 reps each direction
Week 3: 10 reps each direction
Week 4: 11 reps each direction

50
1) 3)

2) 4)

51
LIFT: KNEELING OPPOSITES

FOCUS / PURPOSE: STABILITY AND LOWER BACK

EQUIPMENT: NONE

TECHNIQUE

1. The athlete will begin on all fours.


2. He will extend his right arm forward will the palm of his hand parallel to the ground. Simultaneously,
he will extend his left leg backwards with the top of his foot being parallel to the ground.
3. He will hold this position for the specified time and then alternate the arm/leg combination.

COACHING POINTS

1. Be sure to keep the back flat and the entire body from hand to foot that is lifted off of the ground
parallel to the ground.

KNEELING OPPOSITES WORKOUT

1. Base Phase – 3 sets with each set consisting of 2 body positions (i.e. right arm/left leg extended
followed by left arm/right leg extended). The athlete will hold each position for the specified time.

Week 1: 15 seconds for each position


Week 2: 16 seconds for each position
Week 3: 17 seconds for each position
Week 4: 18 seconds for each position

52
1)

2)

53
LIFT: HANG SNATCH

FOCUS / PURPOSE: HIPS, POWER, SHOULDERS – A TOTAL BODY WORKOUT

EQUIPMENT: STRAIGHT BAR AND BUMPER PLATES

TECHNIQUE

1. Begin with the straight bar racked slightly above your knees. The feet should be shoulder width apart.
His grip should be 6 inches outside of shoulder width.
2. The athlete should have a slight knee bend.
3. Begin by pulling the bar towards your chest by pushing your elbows out. As the athlete pulls the bar
up, his legs should become more erect and his hips should be pushed out. Also, he will lift his heels off
of the ground. All of the actions occur in one smooth movement.
4. Once the bar has reached the chest line the athlete should work to get “under” the bar. He will rack
the bar above his head while working to get to a ½ squat.

COACHING POINTS

1. The athlete should not widen his initial base, which is shoulder width apart during the lift.
2. The athlete should not have to arch his back to successfully get “under” the bar. His back should be
flat in a vertical position.

HANG SNATCH WORKOUT

1. Base Phase – 3 sets of 5 repetitions. On Thursday you need to burn-out on your last set.

54
1)

2)

3)

55
LIFT: TRUNK TWIST

FOCUS / PURPOSE: DEVELOP ROTARY MUSCLES OF TRUNK.

EQUIPMENT: PLATE

TECHNIQUE

1. Grip a barbell plate at the three and nine o'clock positions.


2. Line up the shoulders, hips, and feet in a squared position.
3. Lift the plate to front of the body so that the arms are horizontal.
4. Twist as far as possible to the left.
5. Twist as far as possible back to the right.

COACHING POINTS:

1. Keep the arms horizontal during the entire movement.


2. Keep the feet square and rotate from the waist up.
3. Do the twisting motion slow and under control.

TRUNK TWIST WORKOUT

1. Base Phase – 3 sets


Week 1: Repetitions for each set – 6, 8, 10
Week 2: Repetitions for each set – 7, 9, 11
Week 3: Repetitions for each set – 8, 10, 12
Week 4: Repetitions for each set – 9, 11, 13

56
1)

2)

3)

57
LIFT: DUMBBELL CURLS

FOCUS / PURPOSE: BICEPS

EQUIPMENT: DUMBBELLS

TECHNIQUE

1. Begin an upright position with dumbbells in hand.


2. The palms of your hand should face your body.
3. Pull the dumbbell slowly to the shoulders by bending at the elbows.
4. Lower the bar in a controlled manner to the starting position.
5. Keep the elbows positioned at the sides throughout the movement.

COACHING POINTS

1. The athlete should not rock or sway his body to gain momentum to perform the lift.
2. The athlete should rotate the dumbbell when the elbow reaches a 90 degree angle.

DUMBBELL CURL WORKOUT

1. Base Phase – 3 x 2 x 10
3 = Sets
2 = Alternating Arms
10 = number of repetitions for each arm (11 in week 2, 12 in week 3, 12 in week 4)

58
1)

2)

3)

59
LIFT: 4-POINT STABILIZATION

FOCUS / PURPOSE: DEVELOPMENT OF MUSCLES IN BACK AND OBLIQUES

EQUIPMENT: NONE

TECHNIQUE

1. The 4-point stabilization series consists of 4 different body positions.


2. In all positions, the athlete should focus on drawing in his abdominal muscles. He should also work to
not move from his start position at all. That is why it is called stabilization.
3. The athlete should progress from a push-up position, to a side support position on the right elbow, to a
rear-support position and finally to a side support position on the left elbow.

COACHING POINTS

1. While in a rear support position that athlete should maintain flat palms on the ground. In addition, he
should force his hips to the ceiling. That is, don’t let your butt sink towards the ground.

4-POINT STABILIZATION WORKOUT

1. Base Phase – 3 sets with each set consisting of 4 body positions (i.e. push-up, right-side support, rear
support, left-side support). The athlete will hold each position for the specified time.

Week 1: 15 seconds for each position


Week 2: 16 seconds for each position
Week 3: 17 seconds for each position
Week 4: 18 seconds for each position

60
1)

2)

3)

4)

61
LIFT: SQUAT JUMPS

FOCUS / PURPOSE: EXPLOSIVE MOVEMENT

EQUIPMENT: NONE

TECHNIQUE

1. Begin in a squat position with arms out in front slightly below shoulder level.
2. Explosively jump vertically off of both feet while landing on two feet.

COACHING POINTS

1. While training explosively, be sure that you do not remain on the ground for long. Be as quick
as possible, up and down.

SQUAT JUMP WORKOUT

1. Base Phase – 3 sets


Week 1: Repetitions for each set – 6, 8, 10
Week 2: Repetitions for each set – 7, 9, 11
Week 3: Repetitions for each set – 8, 10, 12
Week 4: Repetitions for each set – 9, 11, 13

62
1)

63
LIFT: UPRIGHT ROW

FOCUS / PURPOSE: UPPER BACK

EQUIPMENT: BARBELL, PLATES

TECHNIQUE

1. Begin standing with barbell in hands. Arms straight.


2. While pushing elbows out, lift weight to chest level.
3. Lower in relaxed manner.

COACHING POINTS

1. Do not pull the weight upwards while jerking the weight away. A smooth lift will isolate the upper
back muscles.

UPRIGHT ROW WORKOUT

1. Base Phase – 3 sets


Week 1: Repetitions for each set – 6, 8, 10
Week 2: Repetitions for each set – 7, 9, 11
Week 3: Repetitions for each set – 8, 10, 12
Week 4: Repetitions for each set – 9, 11, 13

64
1)

2)

65
LIFT: BENCH PRESS

FOCUS / PURPOSE: PECTORALS, ANTERIOR DELTOIDS, TRICEPS

EQUIPMENT: STRAIGHT BAR AND PLATES

TECHNIQUE

1. Place the feet flat on the ground.


2. Back is slightly arched as buttocks are set on the bench.
3. Pull the shoulder blades inward as you push the chest upward.
4. Grip the bar slightly wider than shoulder-width.
5. Take the bar from the rack with the help of a spotter.
6. Position the bar over the chest.
7. Take a deep breath and hold your chest high.
8. Lower the bar slowly and under control.
9. Allow the bar to just touch the chest at about nipple level.
10. Drive the bar explosively off the chest.

COACHING POINTS

1. Grip the bar so that when it touches the chest, the elbow joint should be at approximately a 90 degree
angle.
2. The spotter and lifter must work together in developing a coordinated effort when guiding the bar into
a lifting position and getting it racked. The spotter should also have his hands under the bar and
constantly be alert.

BENCH PRESS WORKOUT

1. Base Phase – 3 sets of 10 repetitions. On Friday you need to burn-out on your last set.
2. Development Phase – 3 sets of 5 repetitions. On Friday you need to burn-out on your last set.
3. Peak Phase – 3 sets. On Friday you need to burn-out on your last set.
Set 1: 4 reps
Set 2: 3 reps
Set 3: 2 reps

66
LIFT: BACK SQUAT

FOCUS / PURPOSE: DEVELOP QUADRICEPS, GLUTEALS, THIGH ADDUCTORS, AND


HAMSTRINGS

EQUIPMENT: STRAIGHT BAR AND PLATES

TECHNIQUE

1. The bar should be placed on the rqacks at the height of the chest.
2. Position hands on the bar slightly wider than shoulder-width.
3. Position bar comfortably on the shoulders in one of two positions.
a. Across the top of the shoulders at the base of the neck.
b. One inch below the top of the shoulders across the traps.
4. Pull the shoulder blades together tightly.
5. Hips are in vertical alignment with the shoulders.
6. Lift bar out of rack by extending the knees.
7. Step backwards using as few steps as possible.
8. Position feet so they are parallel, with toes pointed out slightly.
9. The heels should be slightly wider than the hips.
10. Focus eyes directly ahead on the wall with the head slightly up.
11. Take a deep breath and hold it.
12. Slowly lower the bar under control by bending at the hips and knees.
13. Keep the knees pointed out in alignment with the feet.
14. The instant the thighs are parallel to the ground explode out of the bottom position.
15. Keep the back flart and shoulder blades drawn together.
16. Keep your weight back on your heels.
17. Do not throw the head back.
18. Exhale your breath as you near the completion of the lift.
19. Complete the squat by fully extending the knees and hips.

COACHING POINTS
1. Make sure the bar is in a good solid position on the shoulders by pulling the shoulder blades together
tightly.
2. The closer you position your hands together on the bar, the tighter the shoulder blades can be pulled
together.
3. Control is the most important factor.
4. Keep the shoulder blades together.
5. Pick out a spot on the wall in front of you.
6. Squat inside the rack. Otherwise, use two or three spotters.
7. Flex the knees and hips.

BACK SQUAT WORKOUT


1. Base Phase – 3 sets of 10 repetitions. On Friday you need to burn-out on your last set.
2. Development Phase – 3 sets of 5 repetitions. On Friday you need to burn-out on your last set.
3. Peak Phase – 3 sets. On Friday you need to burn-out on your last set.
Set 1: 4 reps
Set 2: 3 reps
Set 3: 2 reps

67
LIFT: ROMANIAN DEADLIFT

FOCUS / PURPOSE: GLUTES, HAMSTRINGS, LOWER BACK

EQUIPMENT: DUMBBELLS

TECHNIQUE

1. The dumbbells are held with the palms in toward the thighs and the hands should move down the
outside of the thigh to the shin.
2. The athlete’s feet should be approximately hip-width apart and the knees should be slightly bent.
3. The athlete should have an arched back with the shoulder blades retracted and the chest should be up.
4. While maintaining your back position, slide the dumbbells down the thighs until you reach the end of
your hamstring range of motion.

COACHING POINTS

1. The key is to bend from the hip and to push the butt back as you descend. The athlete should not lean
forward and should not bend his back forward at all!

ROMANIAN DEADLIFT WORKOUT

1. Base Phase – 3 sets of 10 repetitions.

68
1)

2)

3)

69
LIFT: DUMBBELL SHOULDER RAISES

FOCUS / PURPOSE: SHOULDERS

EQUIPMENT: DUMBBELLS

TECHNIQUE

1. This is a four-phase exercise.


PHASE 1
1. Stand erect with a slight knee bend, with dumbbells in hand.
2. Raise the dumbbells away from the body at your side.
3. Once your arms are at shoulder level, slowly lower them.
PHASE 2
1. Stand erect with a slight knee bend, with dumbbells in hand.
2. Raise the dumbbells out in front of your body.
3. Once your arms are at shoulder level, slowly lower them.
PHASE 3
1. Bend at the waist with a slight knee bend, with dumbbells in hand.
2. Raise the dumbbells away from the body at your side.
3. Once your arms are at shoulder level, slowly lower them.
PHASE 4
1. Bend at the waist with a slight knee bend, with dumbbells in hand.
2. Move the dumbbells towards the back.
3. Once your arms are at shoulder level, slowly lower them.

COACHING POINTS
1. The athlete should never raise the weight above the shoulder. This causes excess strain on the muscles
and joints in the area.

DUMBBELL SHOULDER RAISES WORKOUT

1. Base Phase – 3 x 4 x 5
3 = Sets
4 = the four different phases
5 = number of repetitions for each phase (6 in week 2, 7 in week 3, 8 in week 4)

70
1) 3)

2) 4)

71
LIFT: PUSH-UP HOLDS

FOCUS / PURPOSE: CHEST

EQUIPMENT: NONE

TECHNIQUE

1. Begin in the push-up position.


2. Lower yourself to the ground through the bending of the elbows.
3. Hold the lowered position for the specified time.
4. Push-up back to the starting position.

COACHING POINTS

PUSH-UP HOLD WORKOUT

1. Base Phase – 3 x 4 @ 5 seconds


3 = Sets
4 = reps
5 = seconds to hold each rep (week 2 = 6, week 3 = 7, week 4 = 8)

72
1)

2)

73
LIFT: LATERAL SQUATS

FOCUS / PURPOSE: HIPS, LEG MUSCLES ON OUTER THIGH

EQUIPMENT: STRAIGHT BAR AND WEIGHT PLATES

TECHNIQUE

1. The athlete’s starting point is with his feet four feet apart.
2. You will sit to one direction while keeping your opposite leg straight.
3. You need to keep both heels on the ground.
4. The athlete will sit tall with a flat back but keep as low as possible with your butt.

COACHING POINTS

1. Be sure to keep your back leg straight when descending.

LATERAL SQUAT WORKOUT

1. Base Phase – 3 sets with each set consisting of 2 directions (left, right).
Week 1: 5 reps each direction
Week 2: 6 reps each direction
Week 3: 7 reps each direction
Week 4: 8 reps each direction

74
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2)

3)

75
LIFT: LAT PULLDOWN

FOCUS / PURPOSE: LATS (UPPER BACK), SHOULDERS

EQUIPMENT: LAT PULLDOWN MACHINE

TECHNIQUE

1. The athlete will pull down the bar while bringing it down just below the chin.
2. He will lock his arms out while easing the bar back to its initial start position.
3. The athlete needs to be sure to keep his butt on the bench. By doing so, he isolates the lift’s focused
area and does not use momentum and body weight to perform the exercise.

COACHING POINTS

1. Be sure not to use momentum when pulling the bar down – be smooth with your motion.

LAT PULLDOWN WORKOUT

1. Base Phase – 3 sets of 10 repetitions.

76
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77
LIFT: BADGER CRUNCHES

FOCUS / PURPOSE: ABDOMINALS, CORE STRENGTH

EQUIPMENT: NONE

TECHNIQUE

1. The athlete will begin while lying flat with his palms on the ground.
2. He will raise his legs while keeping his knees and ankles together.
3. While raising his legs they will remain straight.
4. Once the legs are completely perpendicular to the ground, he will reach with his fingertips towards his
toes while “crunching” his abs.
5. In one smooth motion, he will return to the start position.

COACHING POINTS

1. Be in control while performing the exercise. Do not hurry the movements.

BADGER CRUNCHES WORKOUT

1. Base Phase – 3 sets


Week 1: Repetitions for each set – 8, 10, 12
Week 2: Repetitions for each set – 9, 11, 13
Week 3: Repetitions for each set – 10, 12, 14
Week 4: Repetitions for each set – 11, 13, 15

78
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79
LIFT: CHIN PULL-DOWN

FOCUS / PURPOSE: TO DEVELOP THE MUSCLES OF THE UPPER BACK, FOREARMS

EQUIPMENT: LAT PULLDOWN MACHINE

TECHNIQUE

1. The athlete should begin with his hands gripping a lat pulldown bar.
2. His palms should face away from the machine.
3. The bar should be gripped at shoulder-width.
4. The athlete should pull the bar down just beneath his chin while bending at the elbows.
5. He should raise the bar back to its original start position while straightening the arms.

COACHING POINTS

1. The athlete should not rock or sway while lowering or raising the bar.
2. The athlete’s back should remain perpendicular to the ground – that is, do not arc the back.

CHIN PULLDOWN WORKOUT

1. Base Phase – 3 sets of 10 repetitions.

80
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81
LIFT: CALF RAISES

FOCUS / PURPOSE: CALVES

EQUIPMENT: PLYO BOX, BENCH, ETC…

TECHNIQUE

1. The athlete begins with the balls of his feet touching the edge of a bench.
2. In a smooth motion, he will lower his weight as low as possible.
3. In a smooth motion, he will raise his body through applying pressure on the balls of his feet and
the utilization of the calves.
4. He will extend as far as he can upwards.

COACHING POINTS

1. The athlete should be sure not to bounce up and down – be smooth and in control.

CALF RAISES WORKOUT

1. Base Phase – 3 sets


Week 1: Repetitions for each set – 24, 26, 28
Week 2: Repetitions for each set – 25, 27, 29
Week 3: Repetitions for each set – 26, 28, 30
Week 4: Repetitions for each set – 27, 29, 31

82
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2)

83
DEVELOPMENT PHASE

LIFT: POWER CLEAN

FOCUS / PURPOSE: HIPS, POWER – A TOTAL BODY WORKOUT

EQUIPMENT: STRAIGHT BAR AND BUMPER PLATES

TECHNIQUE

1. Begin with the bar resting on the floor. The athlete should be bent at the waist and knee and in a
position to perform an explosive lift.
2. The feet should be shoulder width apart. The grip should be shoulder width apart.
3. The athlete should have a slight knee bend.
4. Begin by pulling the bar towards your chest by pushing your elbows out. As the athlete pulls the bar
up, his legs should become more erect and his hips should be pushed out. Also, he will lift his heels off
of the ground. All of the actions occur in one smooth movement.
5. Once the bar has reached the chest line the athlete should work to get “under” the bar. He should rack
the bar at chest level with his palms facing up.
6. While completing the lift, the athlete should begin to gain back his initial knee bend from the start
position.

COACHING POINTS
1. The athlete should not widen his initial base, which is shoulder width apart during the lift.
2. The athlete should not have to arch his back to successfully get “under” the bar. His back should be
flat in a vertical position.

POWER CLEAN WORKOUT

1. Development Phase – 3 sets of 5 repetitions. On Friday you need to burn-out on your last set.
2. Peak Phase – 3 sets. On Friday you need to burn-out on your last set.
Set 1: 4 reps
Set 2: 3 reps
Set 3: 2 reps

84
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2)

3)

85
LIFT: STABILITY BALL V-UPS

FOCUS / PURPOSE: ABDOMINALS, CORE STRENGTH

EQUIPMENT: STABILITY BALL

TECHNIQUE

1. The athlete should begin while lying flat on his back with his arms reached out behind his head and
with his palms facing upward.
2. The athlete should be holding a stability ball with pressure applied from his ankles onto the ball to
hold it in place.
3. The athlete will begin by raising the ball upwards with his legs and by raising his arms upward
simultaneously.
4. Once the legs are at a 90 degree angle and the ball is directly over the athlete’s hips, he will grab the
ball with his hands and lower his arms and legs back towards the floor.
5. The athlete will then raise his arms and legs again and he will pass the ball back to his legs when his
legs are again at a 90 degree angle.

COACHING POINTS
1. The athlete needs to bring the ball all the way up. He does so when his legs are at a 90 degree angle.

STABILITY BALL V-UPS WORKOUT

1. Development Phase – 3 sets


Week 5: Repetitions for each set – 6, 8, 10
Week 6: Repetitions for each set – 7, 9, 11
Week 7: Repetitions for each set – 8, 10, 12
Week 8: Repetitions for each set – 9, 11, 13

86
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87
LIFT: BENT-OVER ROWS

FOCUS / PURPOSE: UPPER BACK, SHOULDERS

EQUIPMENT: BAR, PLATES

TECHNIQUE

1. The athlete should grip the bar in the same manner as he would for a power clean.

2. He should have a slight knee bend, and should be bent over at the waist.

3. In a controlled manner, he should pull the bar up to his chest, touching the bar to his chest, and slowly
bringing the bar back down to the floor.

BENT-OVER ROWS WORKOUT

1. Development Phase – 3 sets


Week 5: Repetitions for each set – 6, 8, 10
Week 6: Repetitions for each set – 7, 9, 11
Week 7: Repetitions for each set – 8, 10, 12
Week 8: Repetitions for each set – 9, 11, 13

88
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2)

89
LIFT: INVERTED ROWS

FOCUS / PURPOSE: UPPER BACK, SHOULDERS

EQUIPMENT: FLAT BENCH, BAR

TECHNIQUE

1. The athlete should begin with the heels of his feet resting on the ground.

2. He will grip the bar at the same width as he would for a bench press.

3. The athlete will pull his body upwards so his chest touches the bar.

COACHING POINTS

1. The athlete should not rock or sway to bring his body towards the bar. If he does this, then he should
perform the Bent Over Rows to develop his upper back strength.

2. The athlete should have his feet set at a distance away from the bar in that his legs would be fully
extended at the top of the exercise.

INVERTED ROWS WORKOUT

1. Development Phase – 3 sets


Week 5: Repetitions for each set – 4, 6, 8
Week 6: Repetitions for each set – 5, 7, 9
Week 7: Repetitions for each set – 6, 8, 10
Week 8: Repetitions for each set – 7, 9, 11

90
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2)

91
LIFT: POWER SNATCH

FOCUS / PURPOSE: HIPS, POWER, SHOULDERS – A TOTAL BODY WORKOUT

EQUIPMENT: STRAIGHT BAR AND BUMPER PLATES

TECHNIQUE
1. Begin with the bar resting on the floor. The athlete should be bent at the waist and knee and in a
position to perform an explosive lift.
2. The feet should be shoulder width apart. The grip should be shoulder width apart.
3. The athlete should have a slight knee bend.
4. Begin by pulling the bar towards your chest by pushing your elbows out. As the athlete pulls the bar
up, his legs should become more erect and his hips should be pushed out. Also, he will lift his heels off
of the ground. All of the actions occur in one smooth movement.
5. Once the bar has reached the chest line the athlete should work to get “under” the bar. He will rack
the bar above his head while working to get to a ½ squat.

COACHING POINTS
1. The athlete should not widen his initial base, which is shoulder width apart during the lift.
2. The athlete should not have to arch his back to successfully get “under” the bar. His back should be
flat in a vertical position.

HANG SNATCH WORKOUT

1. Development Phase – 3 sets of 5 repetitions. On Friday you need to burn-out on your last set.
2. Peak Phase – 3 sets. On Friday you need to burn-out on your last set.
Set 1: 4 reps
Set 2: 3 reps
Set 3: 2 reps

92
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93
LIFT: PLATE RAISE

FOCUS / PURPOSE: TRUNK ROTATION, SHOULDERS

EQUIPMENT: A 25, 35 OR A 45 POUND PLATE

TECHNIQUE

1. The athlete should begin at a full parallel squat while holding a weight plate (comfortable weight) at
his side.
2. His feet should be shoulder width apart.
3. The athlete will perform the lift by rotating his trunk from left-to-right or from right-to-left.
4. While rotating, the athlete will work to an erect body position.
5. He will finish the lift by extending the plate over his head and looking through the hole in the plate.

COACHING POINTS

1. The athlete should never allow his feet to leave the ground. They should remain grounded throughout
the entire lift so he gets the full benefit of the lift which is trunk development.
2. If the athlete begins with the weight at his right side, his shoulders will face the wall to his right. As
he rotates, his shoulders will now face the wall to his left.

PLATE RAISE WORKOUT

1. Development Phase – 3 sets with each set consisting of 2 directions (left, right)
Week 5: 8 reps each direction
Week 6: 9 reps each direction
Week 7: 10 reps each direction
Week 8: 11 reps each direction

94
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2) 4)

95
LIFT: DUMBBELL CURL-TO-PRESS

FOCUS / PURPOSE: BICEPS, SHOULDERS

EQUIPMENT: DUMBBELLS

TECHNIQUE

1. Begin an upright position with dumbbells in hand.


2. The palms of your hand should face your body.
3. Pull the dumbbell slowly to the shoulders by bending at the elbows.
4. Once the dumbbells have reached the shoulder, rotate the weight with your wrist and press the weight
vertically.
4. Lower the dumbbell in a controlled manner to the starting position.

COACHING POINTS

1. The athlete should not rock or sway his body to gain momentum to perform the lift.
2. The athlete should rotate the dumbbell when the elbow reaches a 90 degree angle during the curl
portion of the lift.

DUMBBELL CURL-TO-PRESS WORKOUT

1. Development Phase – 3 sets


Week 5: 10 reps
Week 6: 11 reps
Week 7: 12 reps
Week 8: 13 reps

96
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2)

3)

97
LIFT: SPLIT SQUAT JUMPS

FOCUS / PURPOSE: EXPLOSIVE MOVEMENT

EQUIPMENT: NONE

TECHNIQUE

1. Begin in ½ squat position with feet staggered.


2. Jump explosively upwards while changing feet position (i.e. jump with left foot in front
and land with left foot in back)

COACHING POINTS

1. While training explosively, be sure that you do not remain on the ground for long. Be as quick
as possible, up and down.

SPLIT SQUAT JUMP WORKOUT

1. Development Phase – 3 sets


Week 5: 3 sets, 2 positions, 4 jumps with each foot in front (4 with left in front, 5 with right in
front)
Week 6: 3 sets, 2 positions, 5 jumps with each foot in front
Week 7: 3 sets, 2 positions, 6 jumps with each foot in front
Week 8: 3 sets, 2 positions, 7 jumps with each foot in front

98
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2)

99
LIFT: SPEED SKATERS

FOCUS / PURPOSE: EXPLOSIVE MOVEMENT

EQUIPMENT: NONE

TECHNIQUE

1. Begin with left foot on ground with right leg tucked behind.
2. Jump laterally for maximum distance while landing on right foot.
3. With right foot on ground on left leg tucked behind, jump laterally for maximum distance while
landing on left foot.

COACHING POINTS

1. While training explosively, be sure that you do not remain on the ground for long. Be as quick
as possible, up and down.

SPEED SKATER WORKOUT

1. Development Phase – 3 sets


Week 5: 3 sets, 2 positions, 4 jumps with each foot in front (4 with left in front, 5 with right in
front)
Week 6: 3 sets, 2 positions, 5 jumps with each foot in front
Week 7: 3 sets, 2 positions, 6 jumps with each foot in front
Week 8: 3 sets, 2 positions, 7 jumps with each foot in front

100
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2)

101
LIFT: BRIDGE CIRCUIT

FOCUS / PURPOSE: LOWER BACK, SHOULDERS, STABILIZATION MUSCLES

EQUIPMENT: NONE

TECHNIQUE
1. This is a four-phase exercise.

PHASE 1
1. Begin while lying flat on your back with the palms of your downwards facing down.
2. Your knees should be bent so that your feet rest flat on the ground.
3. Extend your hips upward. Lift your right leg off of the ground and extend it straight while keeping
your hips level – that is, do not allow your lifted leg to raise above the other at the quad region.
PHASE 2
1. Repeat phase 1, but extend your left leg rather than your right.
PHASE 3
1. Begin by lying on your right side.
2. Place your right hand on the ground while extending your body off of the ground so only your right
hand and your right foot remain in contact with the ground.
3. Your body, from shoulder to toe should be in a straight line – that is, do not allow your hip to dip or
for it to raise too far upward.
PHASE 4
1. Repeat phase 2, but extend your left arm rather than your right.

COACHING POINTS

1. The athlete should flex his abdominal muscles throughout the exercise to train his deep abdominal
muscles.

BRIDGE CIRCUIT WORKOUT

1. Development Phase – 3 sets with each set consisting of 4 body positions (i.e. right leg extension, left
leg extension, right arm extension, left arm extension). The athlete will hold each position for the
specified time.

Week 5: 15 seconds for each position


Week 6: 16 seconds for each position
Week 7: 17 seconds for each position
Week 8: 18 seconds for each position

102
1)

2)

3)

4)

103
LIFT: ROMANIAN DEADLIFT – SINGLE LEG

FOCUS / PURPOSE: GLUTES, HAMSTRINGS, LOWER BACK

EQUIPMENT: DUMBBELLS

TECHNIQUE

1. The dumbbells are held with the palms in toward the thighs and the hands should move down the
outside of the thigh to the shin.
2. The athlete’s feet should be approximately hip-width apart and the knees should be slightly bent.
3. The athlete should have an arched back with the shoulder blades retracted and the chest should be up.
4. While maintaining your back position, slide the right dumbbell down your leg while lifting your left
leg off the ground and extending in backwards. Repeat this step with the opposite arm/leg.

COACHING POINTS

1. The key is to bend from the hip and to push the butt back as you descend. The athlete should not lean
forward and should not bend his back forward at all!

ROMANIAN DEADLIFT – SINGLE LEG WORKOUT

1. Development Phase – 3 x 2 x 4
3 = Sets
2 = One for each leg
4 = repetitions for each leg per set (10 total reps between both legs per set)

*** Week 6 = 5 reps, Week 7 = 6 reps, Week 8 = 7 reps

104
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2)

3)

105
LIFT: SHOULDER PLATE SERIES

FOCUS / PURPOSE: SHOULDERS

EQUIPMENT: A 25, 35 OR 45 POUND PLATE

TECHNIQUE
1. This is a four-phase exercise.

PHASE 1
1. Begin while holding a plate at waist level with your arms at your side.
2. Raise the plate upwards while keeping your arms straight. Raise the plate to shoulder level and then
bring it back down to the starting position.
PHASE 2
1. Begin while holding the plate at your chest level with the elbows bent.
2. Push the plate forward while keeping your arms at shoulder level.
3. Keep your elbows tight to your body when pushing the weight forward.
PHASE 3
1. Begin by holding the plate in a position that is parallel to the ground.
2. Your elbows should remain tight to your body.
3. Press the weight upwards by extending the elbows out and through rotation of the shoulder.
PHASE 4
1. Hold the weight out with your arms extended. Begin with the weight at shoulder level.
2. Rotate the weight in a figure-8 motion.
3. Be sure to “turn the weight over” in which you will have your top hand facing the ground and your
bottom hand facing the ceiling.

SHOULDER PLATE SERIES WORKOUT

1. Development Phase – 3 x 4 x 5 (6 reps in week 6, 7 reps in week 7, 8 reps in week 8)


3 = Sets
4 = Each phase
5 = repetitions for each phase (20 total reps between all phases per set)
2. During phase 4, one rep equals each hand facing up followed by facing down. In other words a
complete figure 8 equals one rep.

106
6)
1)

2)
7)

3) 8)

4)
9)

5)

107
LIFT: STABILITY BALL PUSH-UPS

FOCUS / PURPOSE: PECTORALS, STABILIZATION MUSCLES

EQUIPMENT: STABILITY BALL

TECHNIQUE

1. The athlete will begin with his feet on the ground and his hands on the outside of the ball.
2. He will perform a push-up action while keeping the ball stable on the ground.

COACHING POINTS

1. The athlete should not allow his chest to touch the ball while going down.

STABILITY BALL PUSH-UPS WORKOUT

1. Development Phase – 3 sets


Week 5: Repetitions for each set – 8, 10, 12
Week 6: Repetitions for each set – 9, 11, 13
Week 7: Repetitions for each set – 10, 12, 14
Week 8: Repetitions for each set – 11, 13, 15

108
1)

2)

109
LIFT: LATERAL STEP-UPS

FOCUS / PURPOSE: HIPS, LEG MUSCLES ON OUTER THIGH

EQUIPMENT: FLAT BENCH OR PLYO BOX

TECHNIQUE

1. The athlete will begin by standing to the left or right of a plyometric box. He can use a flat bench if a
plyo box is not available.
2. He will step up onto the box. He should reach to the far end of the box in order to get both feet onto
the box.
3. By reaching across the box, the athlete will gain more from this exercise.

LATERAL STEP-UPS WORKOUT

1. Development Phase – 3 x 2 x 5 (6 reps in week 6, 7 reps in week 7, 8 reps in week 8)


3 = Sets
2 = each leg
5 = repetitions for each leg

110
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2) 5)

3) 6)

111
LIFT: LAT PULL-UPS

FOCUS / PURPOSE: LATS, UPPER BACK

EQUIPMENT: PULL-UP BAR

TECHNIQUE

1. The athlete will begin while taking an overhand grip on a pull-up bar.
2. He should take a grip that is 2-4 inches outside of shoulder width (the grip you would take with lat
pulldowns.)
3. He will lift his legs off of the ground and cross them behind him.
4. In a controlled manner, he will pull himself up lifting his chin over the bar and slowly descending
back down to the start position.

COACHING POINTS

1. The athlete should not rock or sway to gain momentum. If he must do this, then he should continue
doing lat pull-downs to develop his upper back strength.

LAT PULL-UPS WORKOUT

1. Development Phase – 3 sets


** Lat Pull-ups are done in a circuit with chin-ups. **
Week 5: 3 sets x 2 directions (chin-ups and lat pull-ups) x 4 (repetitions)
Week 6: 3 x 2 x 5
Week 7: 3 x 2 x 6
Week 8: 3 x 2 x 7

2. Peak Phase – 3 sets


** Lat Pull-ups are done in a circuit with chin-ups. **
Week 5: 3 sets x 2 directions (chin-ups and lat pull-ups) x 8 (repetitions)
Week 6: 3 x 2 x 9
Week 7: 3 x 2 x 10
Week 8: 3 x 2 x 11

112
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2)

113
LIFT: CHIN-UPS

FOCUS / PURPOSE: UPPER BACK, FOREARMS

EQUIPMENT: PULL-UP BAR

TECHNIQUE

1. The athlete will begin while taking an underhand grip on a pull-up bar that is shoulder width apart.
2. He will lift his legs off of the ground and cross them behind him.
4. In a controlled manner, he will pull himself up lifting his chin over the bar and slowly descending
back down to the start position.

COACHING POINTS

1. The athlete should not rock or sway to gain momentum. If he must do this, then he should continue
doing lat pull-downs to develop his upper back strength.

CHIN-UPS WORKOUT

1. Development Phase – 3 sets


** Lat Pull-ups are done in a circuit with chin-ups. **
Week 5: 3 sets x 2 directions (chin-ups and lat pull-ups) x 4 (repetitions)
Week 6: 3 x 2 x 5
Week 7: 3 x 2 x 6
Week 8: 3 x 2 x 7

2. Peak Phase – 3 sets


** Lat Pull-ups are done in a circuit with chin-ups. **
Week 5: 3 sets x 2 directions (chin-ups and lat pull-ups) x 8 (repetitions)
Week 6: 3 x 2 x 9
Week 7: 3 x 2 x 10
Week 8: 3 x 2 x 11

114
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2)

115
LIFT: PUSH-UP / SHOULDER BRIDGE

FOCUS / PURPOSE: SHOULDERS, STABILIZATION MUSCLES

EQUIPMENT: STABILITY BALL

TECHNIQUE
1. This is a two-phase exercise.

PHASE 1 – PUSH-UP BRIDGE


1. Begin with your arms extended, with the palms of your hand resting on the stability ball.
2. The elbows should be locked out.
3. Your toes should be on the ground.
4. Your arms should be angled in front of the body, as opposed to going straight down. (Be sure to view
the video, for a complete picture)

PHASE 2 – SHOULDER BRIDGE


1. With your toes on the ball, place the palms of your hands onto the ground.
2. Keep your body parallel to the floor, that is don’t have an arc to your back – keep it flat.

COACHING POINTS

1. The athlete should flex his abdominal muscles throughout the exercise to train his deep abdominal
muscles.

PUSH-UP/SHOULDER BRIDGE WORKOUT

1. Development Phase – 3 sets with each set consisting of 2 body positions. The athlete will hold each
position for the specified time.

Week 5: 15 seconds for each position


Week 6: 16 seconds for each position
Week 7: 17 seconds for each position
Week 8: 18 seconds for each position

116
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2)

117
LIFT: STABILITY BALL LEG CURL

FOCUS / PURPOSE: HAMSTRINGS

EQUIPMENT: STABILITY BALL

TECHNIQUE

1. The athlete will begin while lying flat on his back.


2. He will place his feet on the ball with his legs fully extended.
3. He will lift his lower body off of the ground in that only his shoulders and upper back will be
touching the floor.
4. He will curl the ball while keeping himself elevated.

COACHING POINTS

1. The athlete should be sure to extend his hips fully at the top of the curl to gain the full effects of the
exercise.

STABILITY BALL LEG CURL WORKOUT

1. Development Phase – 3 sets


Week 5: Repetitions for each set – 8, 10, 12
Week 6: Repetitions for each set – 9, 11, 13
Week 7: Repetitions for each set – 10, 12, 14
Week 8: Repetitions for each set – 11, 13, 15

118
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2)

119
LIFT: CALF RAISES – SINGLE LEG

FOCUS / PURPOSE: CALVES

EQUIPMENT: PLYO BOX, BENCH, ETC…

TECHNIQUE

1. The athlete begins with the ball of his left foot touching the edge of a bench with his right leg
tucked behind.
2. In a smooth motion, he will lower his weight as low as possible.
3. In a smooth motion, he will raise his body through applying pressure on the balls of his feet and
the utilization of the calves.
4. He will extend as far as he can upwards.
5. After completing all required reps, he will repeat this process with the right leg.

COACHING POINTS

1. The athlete should be sure not to bounce up and down – be smooth and in control.

CALF RAISES WORKOUT

1. Development Phase – 3 sets


Week 1: Repetitions for each set – 12, 13, 14
Week 2: Repetitions for each set – 13, 14, 15
Week 3: Repetitions for each set – 14, 15, 16
Week 4: Repetitions for each set – 15, 16, 17

*** Perform the number of reps listed for both legs ***

120
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2) 4)

121
PEAK PHASE

LIFT: WEIGHTED SIT-UPS

FOCUS / PURPOSE: ABDOMINALS

EQUIPMENT: PLATE

TECHNIQUE

1. The athlete will begin in the sit-up position with his feet held by a partner.
2. In a controlled manner, the athlete will perform a complete sit-up while holding a plate across his
chest.

COACHING POINTS

1. The athlete should control his movement throughout the exercise. Less weight is more important than
doing heavy weight with poor technique.

WEIGHTED SIT-UPS WORKOUT

1. Peak Phase – 3 sets


Week 9: Repetitions for each set – 8, 10, 12
Week 10: Repetitions for each set – 9, 11, 13
Week 11: Repetitions for each set – 10, 12, 14
Week 12: Repetitions for each set – 11, 13, 15

122
1) 2)

3) 4)

123
LIFT: KNEE BENT INVERTED ROWS

FOCUS / PURPOSE: UPPER BACK, SHOULDERS

EQUIPMENT: STRAIGHT BAR, LIFT RACK

TECHNIQUE

1. The athlete should begin with the heels of his feet resting on the floor with knees bent at 90 degrees.

2. He will grip the bar at the same width as he would for a bench press.

3. The athlete will pull his body upwards so his chest touches the bar.

COACHING POINTS

1. The athlete should not rock or sway to bring his body towards the bar. If he does this, then he should
perform the Bent Over Rows to develop his upper back strength.

2. The athlete should have his feet set at a distance away from the bar in that his legs would be fully
extended at the top of the exercise.

KNEE BENT INVERTED ROWS WORKOUT

1. Peak Phase – 3 sets


Week 9: Repetitions for each set – 4, 6, 8
Week 10: Repetitions for each set – 5, 7, 9
Week 11: Repetitions for each set – 6, 8, 10
Week 12: Repetitions for each set – 7, 9, 11

124
125
LIFT: FEET ELEVATED INVERTED ROWS

FOCUS / PURPOSE: UPPER BACK, SHOULDERS

EQUIPMENT: FLAT BENCH, STRAIGHT BAR, RACK

TECHNIQUE

1. The athlete should begin with the heels of his feet resting on a bench.

2. He will grip the bar at the same width as he would for a bench press.

3. The athlete will pull his body upwards so his chest touches the bar.

COACHING POINTS

1. The athlete should not rock or sway to bring his body towards the bar. If he does this, then he should
perform the Bent Over Rows to develop his upper back strength.

2. The athlete should have his feet set at a distance away from the bar in that his legs would be fully
extended at the top of the exercise.

FEET ELEVATED INVERTED ROWS WORKOUT

1. Peak Phase – 3 sets


Week 9: Repetitions for each set – 4, 6, 8
Week 10: Repetitions for each set – 5, 7, 9
Week 11: Repetitions for each set – 6, 8, 10
Week 12: Repetitions for each set – 7, 9, 11

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127
LIFT: STABILITY BALL TRUNK TWIST

FOCUS / PURPOSE: TRUNK, CORE STRENGTH

EQUIPMENT: STABILITY BALL, PLATE

TECHNIQUE

1. The athlete should begin with the heels of his feet resting on the floor with knees bent at 90 degrees.
His shoulder blades will rest on the stability ball.

2. With a plate in hand and arms extended, he will rotate towards his right while keeping his feet
grounded. As he brings the plate back to the front he will hold the start the position for one count and
then repeat the process to the left.

3. One repetition equals a rotation to the right and to the left.

COACHING POINTS

1. The athlete will slide slightly on the ball – this is okay. Just be sure to keep the feet grounded at all
times.

STABILITY BALL TRUNK TWIST WORKOUT

1. Peak Phase – 3 sets


Week 9: Repetitions for each set – 6, 8, 10
Week 10: Repetitions for each set – 7, 9, 11
Week 11: Repetitions for each set – 8, 10, 12
Week 12: Repetitions for each set – 9, 11, 13

128
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2)

3)

129
LIFT: CLEAN AND JERK

FOCUS / PURPOSE: EXPLOSIVE POWER

EQUIPMENT: BAR, BUMPER PLATES

TECHNIQUE

CLEAN

1. Begin with the straight bar racked slightly above your knees. The feet should be shoulder width apart.
His grip should be shoulder width apart.
2. The athlete should have a slight knee bend.
3. Begin by pulling the bar towards your chest by pushing your elbows out. As the athlete pulls the bar
up, his legs should become more erect and his hips should be pushed out. Also, he will lift his heels off
of the ground. All of the actions occur in one smooth movement.
4. Once the bar has reached the chest line the athlete should work to get “under” the bar. He should rack
the bar at chest level with his palms facing up.
5. Following the clean, the athlete will now complete the jerk.

JERK

1. Begin with bar racked slightly above chest level with the palms facing up. His grip should be shoulder
width apart and he should have a slight knee bend. (Note: This beginning position is the end position for
cleans.)
2. The athlete will begin the lift by sinking his hips (as if he were sitting down) to a ¼ squat position.
3. Upon reaching that ¼ squat position, he will explode upwards while his body becomes more and more
erect. This is also where he will begin to extend the bar vertically.
4. He will push the bar overhead and work to get his arms fully locked out.
5. While pushing the bar overhead he will “drop” one foot back. In other words, his right or left foot will
move about 8-12 inches behind the other as he racks the weight. The distance of that step is dependent
upon the athlete – the taller the athlete the longer the step back.
6. With the weight racked overhead, the athlete will maintain knee bend with both legs.

COACHING POINTS

1. The athlete should not widen his initial base, which is shoulder width apart during the lift.
2. The athlete should not have to arch his back to successfully get “under” the bar. His back should be
flat in a vertical position.

1. The athlete should not have to arch his back to successfully get “under” the bar. His back should be
flat in a vertical position.
2. This lift can cause strain on one’s wrists. If this is the case, then the athlete needs to lower his
weights, while raising the repetition level.

CLEAN AND JERK WORKOUT

1. Peak Phase – 3 sets with 5 repetitions

130
1) 2)

3) 4)

131
LIFT: DUMBBELL PUSH PRESS

FOCUS / PURPOSE: EXPLOSOVE POWER IN HIPS AND LEGS. DEVELOPS SHOULDERS.

EQUIPMENT: DUMBBELLS

TECHNIQUE

1. Begin in an upright position with dumbbells in hand; palms facing forward.


2. Dip to a quarter squat position.
3. Extend explosively on to the balls of the feet.
4. Press the dumbbells upward.

COACHING POINTS

1. Keep the torso perpendicular to the ground when lowering the weight; do not dip the torso forward.
2. The athletes should not arc his back during the lift.

PUSH PRESS WORKOUT

1. Peak Phase – 3 sets


Week 9: Repetitions for each set – 4, 6, 8
Week 10: Repetitions for each set – 5, 7, 9
Week 11: Repetitions for each set – 6, 8, 10
Week 12: Repetitions for each set – 7, 9, 11

132
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3)

133
LIFT: LYING OPPOSITES

FOCUS / PURPOSE: STABILITY AND LOWER BACK

EQUIPMENT: NONE

TECHNIQUE
1. The athlete will begin while lying flat on his stomach with his arms fully extended in front of his
head.
2. The athlete will raise his right arm off of the ground at the highest angle possible. Simultaneously, he
will lift his left leg off of the ground at the highest possible angle. He will keep both his arm and leg
straight.
3. He will hold this position for the specified time and then alternate the arm/leg combination.

COACHING POINTS
1. Push yourself to the maximum angle off of the ground without pain in your shoulder and hip region

LYING OPPOSITES WORKOUT

1. Peak Phase – 3 sets with each set consisting of 2 body positions (i.e. right arm/left leg extended
followed by left arm/right leg extended). The athlete will hold each position for the specified time.

Week 9: 15 seconds for each position


Week 10: 16 seconds for each position
Week 11: 17 seconds for each position
Week 12: 18 seconds for each position

134
135
LIFT: SINGLE LEG GOOD MORNINGS

FOCUS / PURPOSE: HAMSTRINGS AND LOWER BACK

EQUIPMENT: STRAIGHT BAR, PLATES

TECHNIQUE
1. The athlete will begin while resting a straight bar on his shoulders, behind his back.
2. The athlete will lower his chest towards the floor while keeping his back straight.
3. While lowering the chest, he will raise his right foot from the ground keeping the leg as straight as
possible. He will continue lowering towards the ground until his chest and right leg are parallel to the
floor.
4. He will perform all of the reps required for the right leg then repeat the process with the left leg.

COACHING POINTS
1. Keep a slight knee bend on the leg that is grounded – don’t keep it completely straight!

SINGLE LEG GOOD MORNINGS WORKOUT

1. Peak Phase – 3 sets with each set consisting of 2 directions (left, right).
Week 9: 4 reps each direction
Week 10: 5 reps each direction
Week 11: 6 reps each direction
Week 12: 7 reps each direction

136
137
LIFT: BADGER SHOULDER RAISES

FOCUS / PURPOSE: SHOULERS

EQUIPMENT: DUMBBELLS

TECHNIQUE

PHASE 1 – LATERAL RAISE


1. The athlete will begin while standing with dumbbells in hand.
2. He will raise the dumbbells laterally.
3. Once the arms have reached a parallel position with the floor, he will then move the dumbbells while
maintaining the parallel position in front of his body. He will then lower the weight.

PHASE 2 – FRONT RAISE


1. The athlete will perform a front raise.
2. Once the arms are parallel to the ground with a frontal raise, he will move the dumbbells while
maintaining the parallel position to the sides of his body.
3. He will lower the weight to his side.

COACHING POINTS

1. The technique described would count as one repetition and two directions.

STABILITY BALL LEG CURL WORKOUT

1. Peak Phase – 3 sets – 2 directions – 8 reps


Week 9: Repetitions for each set – 3 x 2 x 8
Week 10: Repetitions for each set – 3 x 2 x 9
Week 11: Repetitions for each set – 3 x 2 x 10
Week 12: Repetitions for each set – 3 x 2 x 11

138
1)

2)

3)

139
LIFT: ELEVATED PUSH-UPS

FOCUS / PURPOSE: TRICEPS, CHEST, BACK

EQUIPMENT: FLAT BENCH

TECHNIQUE

1. The athlete should begin with his TOES (not his whole foot) on a flat bench.
2. He will descend towards the ground with his elbows tight to his body. There should be minimal space
between the elbow and the trunk. That is, the elbows should not point out as they do with a bench press.
3. The athlete should get a complete bend with the elbow before ascending back to the start position.
4. To complete the repetition, be sure to fully lock the arm out.

COACHING POINTS

1. The elbows must remain tight to the body. In football, the tighter the elbows the better off you are.
Keep them tight.

ELEVATED PUSH-UPS WORKOUT

1. Peak Phase – 3 sets


Week 9: Repetitions for each set – 8, 10, 12
Week 10: Repetitions for each set – 9, 11, 13
Week 11: Repetitions for each set – 10, 12, 14
Week 12: Repetitions for each set – 11, 13, 15

140
141
LIFT: DUMBBELL LATERAL SQUAT + SINGLE LEG

FOCUS / PURPOSE: QUADS, SINGLE LEG STRENGTH

EQUIPMENT: DUMBBELLS

TECHNIQUE

1. The athlete will begin standing erect with dumbbells in hand.


2. The athlete will squat laterally on his right leg while keeping his left leg straight.
3. You will attain a ¾ squat.
4. Once working back to the start position he will descend with a single leg squat on his left leg.
5. A single leg squat will reach a ¾ squat. He will tuck his opposite leg behind the squat leg while NOT
allowing the leg in the air to touch the ground.

COACHING POINTS

1. Be sure to keep your back leg straight when descending with lateral squats.

DUMBBELL LATERAL SQUAT + SINGLE LEG WORKOUT

1. Peak Phase – 3 sets with each set consisting of 2 directions (left, right).
Week 9: 4 reps each direction
Week 10: 5 reps each direction
Week 11: 6 reps each direction
Week 12: 7 reps each direction

*** One rep is equivalent to a lateral squat and a single leg squat ***

142
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3) 4)

5)

143
LIFT: ELEVATED PUSH-UP / SHOULDER BRIDGE

FOCUS / PURPOSE: SHOULDERS, STABILIZATION MUSCLES

EQUIPMENT: STABILITY BALL, BENCH

TECHNIQUE
1. This is a two-phase exercise.

PHASE 1 – PUSH-UP BRIDGE


1. Begin with your arms extended, with the palms of your hand resting on the stability ball and with
your feet elevated on the bench.
2. The elbows should be locked out.
3. Your toes should be on the ground.
4. Your arms should be angled in front of the body, as opposed to going straight down. (Be sure to view
the video, for a complete picture)

PHASE 2 – SHOULDER BRIDGE


1. With your toes on the ball, place the palms of your hands onto the bench.
2. Keep your body parallel to the floor, that is don’t have an arc to your back – keep it flat.

COACHING POINTS

1. The athlete should flex his abdominal muscles throughout the exercise to train his deep abdominal
muscles.

PUSH-UP/SHOULDER BRIDGE WORKOUT

1. Peak Phase – 3 sets with each set consisting of 2 body positions. The athlete will hold each position
for the specified time.

Week 5: 15 seconds for each position


Week 6: 16 seconds for each position
Week 7: 17 seconds for each position
Week 8: 18 seconds for each position

144
145
LIFT: STABILITY BALL SINGLE LEG CURL

FOCUS / PURPOSE: HAMSTRINGS

EQUIPMENT: STABILITY BALL

TECHNIQUE

1. The athlete will begin while lying flat on his back.


2. He will place his right foot on the ball, fully extended, with his left leg in the air with the knee bent at
90 degrees.
3. He will lift his lower body off of the ground in that only his shoulders and upper back will be
touching the floor.
4. He will curl the ball while keeping himself elevated.
5. He will perform all repetitions on the right leg followed by repeating the process with the left leg.

COACHING POINTS

1. The athlete should be sure to extend his hips fully at the top of the curl to gain the full effects of the
exercise.

STABILITY BALL SINGLE LEG CURL WORKOUT

1. Peak Phase – 3 sets with each set consisting of 2 directions (left, right).
Week 9: 4 reps each direction
Week 10: 5 reps each direction
Week 11: 6 reps each direction
Week 12: 7 reps each direction

146
1)

2)

3)

4)

147
LIFT: DUMBBELL STEP-UP + CALF RAISE

FOCUS / PURPOSE: QUADS, CALVES

EQUIPMENT: DUMBBELLS, PLYO BOX

TECHNIQUE

1. The athlete will begin while facing a plyo box with dumbbells in hand.
2. With his right leg, he will step-up onto the box while bringing his left foot onto the box as well.
3. Once both feet are grounded on the box, he will perform a calf raise (NOT single-leg).

COACHING POINTS

1. The athlete should be smooth up and down with the calf raise; not jerky.

DUMBBELL STEP-UP + CALF RAISE WORKOUT

1. Peak Phase – 3 sets with each set consisting of 2 directions (left, right).
Week 9: 4 reps each direction
Week 10: 5 reps each direction
Week 11: 6 reps each direction
Week 12: 7 reps each direction

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1) 2)

3) 4)

5) 6)

7)

149
WORKOUT FORMS
On the following pages the 12-week workout cycle will be mapped out. Each page is the workout for
the respective week.

150
BASE PHASE – WEEK 1
Core Lifts / Explosive Week 1 One Rep Max Core Lifts / Strength Week 1 One Rep Max
Hang Clean Bench Press
Hang Snatch Back Squat

MONDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT
Hang Clean 5 5 5
Abs Resistance 3x3x8
Kneeling Opposites 3 x 2 @ 15 seconds
Hang Snatch 5 5 5
Trunk Twist 6 8 10
Dumbbell Curls 3 x 2 x 10
Squat Jumps 6 8 10
4-Way Neck Machine 2 x 4 x 10
4-Point Stabilization 3 x 4 @ 15 seconds
Upright Row 6 8 10

TUESDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT
Bench Press 10 10 10
Romanian Dead lift 8 10 12
DB Shoulder Raises 3x4x4
Back Squat 10 10 10
Push-Up Holds 3 x 5 @ 5 seconds
Lateral Squats 3x2x4
Lat Pulldown 10 10 10
Badger Crunches 8 10 12
Chin Pulldown 10 10 10
Calf Raises 24 26 28

THURSDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT BURNOUT
Hang Clean 5 5 5
Abs Resistance 3x3x8
Kneeling Opposites 3 x 2 @ 15 seconds
Hang Snatch 5 5 5
Trunk Twist 6 8 10
Dumbbell Curls 3 x 2 x 10
Squat Jumps 6 8 10
4-Way Neck Machine 2 x 4 x 10
4-Point Stabilization 3 x 4 @ 15 seconds
Upright Row 6 8 10

FRIDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT BURNOUT
Bench Press 10 10 10
Romanian Dead lift 8 10 12
DB Shoulder Raises 3x4x4
Back Squat 10 10 10
Push-Up Holds 3 x 5 @ 5 seconds
Lateral Squats 3x2x4
Lat Pulldown 10 10 10
Badger Crunches 8 10 12
Chin Pulldown 10 10 10
Calf Raises 24 26 28

151
BASE PHASE – WEEK 2
Core Lifts / Explosive Week 2 One Rep Max Core Lifts / Strength Week 2 One Rep Max
Hang Clean Bench Press
Hang Snatch Back Squat

MONDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT
Hang Clean 5 5 5
Abs Resistance 3x3x9
Kneeling Opposites 3 x 2 @ 16 seconds
Hang Snatch 5 5 5
Trunk Twist 7 9 11
Dumbbell Curls 3 x 2 x 11
Squat Jumps 7 9 11
4-Way Neck Machine 2 x 4 x 10
4-Point Stabilization 3 x 4 @ 16 seconds
Upright Row 7 9 11

TUESDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT
Bench Press 10 10 10
Romanian Dead lift 9 11 13
DB Shoulder Raises 3x4x5
Back Squat 10 10 10
Push-Up Holds 3 x 5 @ 6 seconds
Lateral Squats 3x2x5
Lat Pulldown 10 10 10
Badger Crunches 9 11 13
Chin Pulldown 10 10 10
Calf Raises 25 27 29

THURSDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT BURNOUT
Hang Clean 5 5 5
Abs Resistance 3x3x9
Kneeling Opposites 3 x 2 @ 16 seconds
Hang Snatch 5 5 5
Trunk Twist 7 9 11
Dumbbell Curls 3 x 2 x 11
Squat Jumps 7 9 11
4-Way Neck Machine 2 x 4 x 10
4-Point Stabilization 3 x 4 @ 16 seconds
Upright Row 7 9 11

FRIDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT BURNOUT
Bench Press 10 10 10
Romanian Dead lift 9 11 13
DB Shoulder Raises 3x4x5
Back Squat 10 10 10
Push-Up Holds 3 x 5 @ 16 seconds
Lateral Squats 3x2x5
Lat Pulldown 10 10 10
Badger Crunches 9 11 13
Chin Pulldown 10 10 10
Calf Raises 25 27 29

152
BASE PHASE – WEEK 3
Core Lifts / Explosive Week 3 One Rep Max Core Lifts / Strength Week 3 One Rep Max
Hang Clean Bench Press
Hang Snatch Back Squat

MONDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT
Hang Clean 5 5 5
Abs Resistance 3 x 3 x 10
Kneeling Opposites 3 x 2 @ 17 seconds
Hang Snatch 5 5 5
Trunk Twist 8 10 12
Dumbbell Curls 3 x 2 x 12
Squat Jumps 8 10 12
4-Way Neck Machine 2 x 4 x 10
4-Point Stabilization 3 x 4 @ 17 seconds
Upright Row 8 10 12

TUESDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT
Bench Press 10 10 10
Romanian Dead lift 10 12 14
DB Shoulder Raises 3x4x6
Back Squat 10 10 10
Push-Up Holds 3 x 5 @ 17 seconds
Lateral Squats 3x2x6
Lat Pulldown 10 10 10
Badger Crunches 10 12 14
Chin Pulldown 10 10 10
Calf Raises 26 28 30

THURSDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT BURNOUT
Hang Clean 5 5 5
Abs Resistance 3 x 3 x 10
Kneeling Opposites 3 x 2 @ 17 seconds
Hang Snatch 5 5 5
Trunk Twist 8 10 12
Dumbbell Curls 3 x 2 x 12
Squat Jumps 8 10 12
4-Way Neck Machine 2 x 4 x 10
4-Point Stabilization 3 x 4 @ 17 seconds
Upright Row 8 10 12

FRIDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT BURNOUT
Bench Press 10 10 10
Romanian Dead lift 10 12 14
DB Shoulder Raises 3x4x6
Back Squat 10 10 10
Push-Up Holds 3 x 5 @ 17 seconds
Lateral Squats 3x2x6
Lat Pulldown 10 10 10
Badger Crunches 10 12 14
Chin Pulldown 10 10 10
Calf Raises 26 28 30

153
BASE PHASE – WEEK 4
Core Lifts / Explosive Week 4 One Rep Max Core Lifts / Strength Week 4 One Rep Max
Hang Clean Bench Press
Hang Snatch Back Squat

MONDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT
Hang Clean 5 5 5
Abs Resistance 3 x 3 x 11
Kneeling Opposites 3 x 2 @ 18 seconds
Hang Snatch 5 5 5
Trunk Twist 9 11 13
Dumbbell Curls 3 x 2 x 13
Squat Jumps 9 11 13
4-Way Neck Machine 2 x 4 x 10
4-Point Stabilization 3 x 4 @ 18 seconds
Upright Row 9 11 13

TUESDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT
Bench Press 10 10 10
Romanian Dead lift 11 13 15
DB Shoulder Raises 3x4x7
Back Squat 10 10 10
Push-Up Holds 3 x 5 @ 18 seconds
Lateral Squats 3x2x7
Lat Pulldown 10 10 10
Badger Crunches 11 13 15
Chin Pulldown 10 10 10
Calf Raises 27 29 31

THURSDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT BURNOUT
Hang Clean 5 5 5
Abs Resistance 3 x 3 x 11
Kneeling Opposites 3 x 2 @ 18 seconds
Hang Snatch 5 5 5
Trunk Twist 9 11 13
Dumbbell Curls 3 x 2 x 13
Squat Jumps 9 11 13
4-Way Neck Machine 2 x 4 x 10
4-Point Stabilization 3 x 4 @ 18 seconds
Upright Row 9 11 13

FRIDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT BURNOUT
Bench Press 10 10 10
Romanian Dead lift 11 13 15
DB Shoulder Raises 3x4x7
Back Squat 10 10 10
Push-Up Holds 3 x 5 @ 18 seconds
Lateral Squats 3x2x7
Lat Pulldown 10 10 10
Badger Crunches 11 13 15
Chin Pulldown 10 10 10
Calf Raises 27 29 31

154
DEVELOPMENT PHASE – WEEK 5
Core Lifts / Explosive Week 5 One Rep Max Core Lifts / Strength Week 5 One Rep Max
Power Clean Bench Press
Power Snatch Back Squat

MONDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT
1. Power Clean 5 5 5
2. Stability Ball V-Ups 8 10 12
3a. OL/DL: Bent Over Rows 10 10 10
3b. Skill: Inverted Rows 4 6 8
4. Power Snatch 5 5 5
5. Plate Raise 6 8 10
6. Dumbbell Curl-to-Press 10 10 10
7. Split Squat Jumps 3x2x4
8. 4-Way Neck Machine 2 x 4 x 10
9. 4-Point Stabilization 3x2x4
10. Bridge Circuit 3 x 4 @ 15 seconds

TUESDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT
1. Bench Press 5 5 5
2. Romanian Dead Lift – 3x2x4
Single Leg
3. Shoulder Plate Series 3x4x4
4. Back Squat 5 5 5
5. Stability Ball Push-Ups 8 10 12
6. Lateral Step-Ups 3x2x4
7a, OL/DL: Lat/Chin 3x2x4
Pulldown
7b. Skill: Lat/Chin Pull-Up 3x2x4
8. Push-Up/Shoulder Bridge 3 x 2 @ 15 seconds
9. Stability Ball Leg Curl 8 10 12
10. Calf Raises – Single Leg 12 13 14

THURSDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT BURNOUT
1. Power Clean 5 5 5
2. Stability Ball V-Ups 8 10 12
3a. OL/DL: Bent Over Rows 10 10 10
3b. Skill: Inverted Rows 4 6 8
4. Power Snatch 5 5 5
5. Plate Raise 6 8 10
6. Dumbbell Curl-to-Press 10 10 10
7. Split Squat Jumps 3x2x4
8. 4-Way Neck Machine 2 x 4 x 10
9. 4-Point Stabilization 3x2x4
10. Bridge Circuit 3 x 4 @ 15 seconds

FRIDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT BURNOUT
1. Bench Press 5 5 5
2. Romanian Dead Lift – 3x2x4
Single Leg
3. Shoulder Plate Series 3x4x4
4. Back Squat 5 5 5
5. Stability Ball Push-Ups 8 10 12
6. Lateral Step-Ups 3x2x4
7a, OL/DL: Lat/Chin 3x2x4
Pulldown
7b. Skill: Lat/Chin Pull-Up 3x2x4
8. Push-Up/Shoulder Bridge 3 x 2 @ 15 seconds
9. Stability Ball Leg Curl 8 10 12
10. Calf Raises – Single Leg 12 13 14

155
DEVELOPMENT PHASE – WEEK 6
Core Lifts / Explosive Week 6 One Rep Max Core Lifts / Strength Week 6 One Rep Max
Power Clean Bench Press
Power Snatch Back Squat

MONDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT
1. Power Clean 5 5 5
2. Stability Ball V-Ups 9 11 13
3a. OL/DL: Bent Over Rows 10 10 10
3b. Skill: Inverted Rows 5 7 9
4. Power Snatch 5 5 5
5. Plate Raise 7 9 11
6. Dumbbell Curl-to-Press 10 10 10
7. Split Squat Jumps 3x2x5
8. 4-Way Neck Machine 2 x 4 x 10
9. 4-Point Stabilization 3x2x5
10. Bridge Circuit 3 x 4 @ 16 seconds

TUESDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT
1. Bench Press 5 5 5
2. Romanian Dead Lift – 3x2x5
Single Leg
3. Shoulder Plate Series 3x4x5
4. Back Squat 5 5 5
5. Stability Ball Push-Ups 9 11 13
6. Lateral Step-Ups 3x2x5
7a, OL/DL: Lat/Chin 3x2x5
Pulldown
7b. Skill: Lat/Chin Pull-Up 3x2x5
8. Push-Up/Shoulder Bridge 3 x 2 @ 16 seconds
9. Stability Ball Leg Curl 9 11 13
10. Calf Raises – Single Leg 13 14 15

THURSDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT BURNOUT
1. Power Clean 5 5 5
2. Stability Ball V-Ups 9 11 13
3a. OL/DL: Bent Over Rows 10 10 10
3b. Skill: Inverted Rows 5 7 9
4. Power Snatch 5 5 5
5. Plate Raise 7 9 11
6. Dumbbell Curl-to-Press 10 10 10
7. Split Squat Jumps 3x2x5
8. 4-Way Neck Machine 2 x 4 x 10
9. 4-Point Stabilization 3x2x5
10. Bridge Circuit 3 x 4 @ 16 seconds

FRIDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT BURNOUT
1. Bench Press 5 5 5
2. Romanian Dead Lift – 3x2x5
Single Leg
3. Shoulder Plate Series 3x4x5
4. Back Squat 5 5 5
5. Stability Ball Push-Ups 9 11 13
6. Lateral Step-Ups 3x2x5
7a, OL/DL: Lat/Chin 3x2x5
Pulldown
7b. Skill: Lat/Chin Pull-Up 3x2x5
8. Push-Up/Shoulder Bridge 3 x 2 @ 16 seconds
9. Stability Ball Leg Curl 9 11 13
10. Calf Raises – Single Leg 13 14 15

156
DEVELOPMENT PHASE – WEEK 7
Core Lifts / Explosive Week 7 One Rep Max Core Lifts / Strength Week 7 One Rep Max
Power Clean Bench Press
Power Snatch Back Squat

MONDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT
1. Power Clean 5 5 5
2. Stability Ball V-Ups 10 12 14
3a. OL/DL: Bent Over Rows 10 10 10
3b. Skill: Inverted Rows 6 8 10
4. Power Snatch 5 5 5
5. Plate Raise 8 10 12
6. Dumbbell Curl-to-Press 10 10 10
7. Split Squat Jumps 3x2x6
8. 4-Way Neck Machine 2 x 4 x 10
9. 4-Point Stabilization 3x2x6
10. Bridge Circuit 3 x 4 @ 17 seconds

TUESDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT
1. Bench Press 5 5 5
2. Romanian Dead Lift – 3x2x6
Single Leg
3. Shoulder Plate Series 3x4x6
4. Back Squat 5 5 5
5. Stability Ball Push-Ups 10 12 14
6. Lateral Step-Ups 3x2x6
7a, OL/DL: Lat/Chin 3x2x6
Pulldown
7b. Skill: Lat/Chin Pull-Up 3x2x6
8. Push-Up/Shoulder Bridge 3 x 2 @ 17 seconds
9. Stability Ball Leg Curl 10 12 14
10. Calf Raises – Single Leg 14 15 16

THURSDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT BURNOUT
1. Power Clean 5 5 5
2. Stability Ball V-Ups 10 12 14
3a. OL/DL: Bent Over Rows 10 10 10
3b. Skill: Inverted Rows 6 8 10
4. Power Snatch 5 5 5
5. Plate Raise 8 10 12
6. Dumbbell Curl-to-Press 10 10 10
7. Split Squat Jumps 3x2x6
8. 4-Way Neck Machine 2 x 4 x 10
9. 4-Point Stabilization 3x2x6
10. Bridge Circuit 3 x 4 @ 17 seconds

FRIDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT BURNOUT
1. Bench Press 5 5 5
2. Romanian Dead Lift – 3x2x6
Single Leg
3. Shoulder Plate Series 3x4x6
4. Back Squat 5 5 5
5. Stability Ball Push-Ups 10 12 14
6. Lateral Step-Ups 3x2x6
7a, OL/DL: Lat/Chin 3x2x6
Pulldown
7b. Skill: Lat/Chin Pull-Up 3x2x6
8. Push-Up/Shoulder Bridge 3 x 2 @ 17 seconds
9. Stability Ball Leg Curl 10 12 14
10. Calf Raises – Single Leg 14 15 16

157
DEVELOPMENT PHASE – WEEK 8
Core Lifts / Explosive Week 8 One Rep Max Core Lifts / Strength Week 8 One Rep Max
Power Clean Bench Press
Power Snatch Back Squat

MONDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT
1. Power Clean 5 5 5
2. Stability Ball V-Ups 11 13 15
3a. OL/DL: Bent Over Rows 10 10 10
3b. Skill: Inverted Rows 7 9 11
4. Power Snatch 5 5 5
5. Plate Raise 9 11 13
6. Dumbbell Curl-to-Press 10 10 10
7. Split Squat Jumps 3x2x7
8. 4-Way Neck Machine 2 x 4 x 10
9. 4-Point Stabilization 3x2x7
10. Bridge Circuit 3 x 4 @ 18 seconds

TUESDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT
1. Bench Press 5 5 5
2. Romanian Dead Lift – 3x2x7
Single Leg
3. Shoulder Plate Series 3x4x7
4. Back Squat 5 5 5
5. Stability Ball Push-Ups 11 13 15
6. Lateral Step-Ups 3x2x7
7a, OL/DL: Lat/Chin 3x2x7
Pulldown
7b. Skill: Lat/Chin Pull-Up 3x2x7
8. Push-Up/Shoulder Bridge 3 x 2 @ 18 seconds
9. Stability Ball Leg Curl 11 13 15
10. Calf Raises – Single Leg 15 16 17

THURSDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT BURNOUT
1. Power Clean 5 5 5
2. Stability Ball V-Ups 11 13 15
3a. OL/DL: Bent Over Rows 10 10 10
3b. Skill: Inverted Rows 7 9 11
4. Power Snatch 5 5 5
5. Plate Raise 9 11 13
6. Dumbbell Curl-to-Press 10 10 10
7. Split Squat Jumps 3x2x7
8. 4-Way Neck Machine 2 x 4 x 10
9. 4-Point Stabilization 3x2x7
10. Bridge Circuit 3 x 4 @ 18 seconds

FRIDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT BURNOUT
1. Bench Press 5 5 5
2. Romanian Dead Lift – 3x2x7
Single Leg
3. Shoulder Plate Series 3x4x7
4. Back Squat 5 5 5
5. Stability Ball Push-Ups 11 13 15
6. Lateral Step-Ups 3x2x7
7a, OL/DL: Lat/Chin 3x2x7
Pulldown
7b. Skill: Lat/Chin Pull-Up 3x2x7
8. Push-Up/Shoulder Bridge 3 x 2 @ 18 seconds
9. Stability Ball Leg Curl 11 13 15
10. Calf Raises – Single Leg 15 16 17

158
PEAK PHASE – WEEK 9
Core Lifts / Explosive Week 9 One Rep Max Core Lifts / Strength Week 9 One Rep Max
Power Clean Bench Press
Power Snatch Back Squat
MONDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT
1. Power Clean 4 3 2
2. Weighted Sit-Ups 8 10 12
3a. OL/DL: Knee Bent Rows 4 6 8
3b. Skill: Feet Elevated
Inverted Rows
4. Power Snatch 4 3 2
5. Stability Ball Trunk Twist 6 8 10
6. Dumbbell Curls 3 x 2 x 10
7. Clean and Jerk 5 5 5
8. 4-Way Neck Machine 2 x 4 x 10
9. DB Push Press 4 6 8
10. Lying Opposites 3 x 2 @ 15 seconds
TUESDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT
1. Bench Press 4 3 2
2. Straight Leg Good 3x2x4
Morning
3. Badger Shoulder Raises 3x2x8
4. Back Squat 4 3 2
5. Elevated Push-Ups 8 10 12
6. DB Lateral Squat + SL 3x2x4
Squat
7a, OL/DL: Lat/Chin 3x2x8
Pulldown
7b. Skill: Lat/Chin Pull-Up 3x2x8
8. Elevated Push- 3 x 2 @ 15 seconds
Up/Shoulder Bridge
9. SB Single Leg Curl 3x2x4
10. DB Step-Up + Calf 3x2x4
Raise
THURSDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT BURNOUT
1. Power Clean 4 3 2
2. Weighted Sit-Ups 8 10 12
3a. OL/DL: Knee Bent Rows 4 6 8
3b. Skill: Feet Elevated
Inverted Rows
4. Power Snatch 4 3 2
5. Stability Ball Trunk Twist 6 8 10
6. Dumbbell Curls 3 x 2 x 10
7. Clean and Jerk 5 5 5
8. 4-Way Neck Machine 2 x 4 x 10
9. DB Push Press 4 6 8
10. Lying Opposites 3 x 2 @ 15 seconds
FRIDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT BURNOUT
1. Bench Press 4 3 2
2. Straight Leg Good 3x2x4
Morning
3. Badger Shoulder Raises 3x2x8
4. Back Squat 4 3 2
5. Elevated Push-Ups 8 10 12
6. DB Lateral Squat + SL 3x2x4
Squat
7a, OL/DL: Lat/Chin 3x2x8
Pulldown
7b. Skill: Lat/Chin Pull-Up 3x2x8
8. Elevated Push- 3 x 2 @ 15 seconds
Up/Shoulder Bridge
9. SB Single Leg Curl 3x2x4
10. DB Step-Up + Calf 3x2x4
Raise

159
PEAK PHASE – WEEK 10
Core Lifts / Explosive Week 10 One Rep Max Core Lifts / Strength Week 10 One Rep Max
Power Clean Bench Press
Power Snatch Back Squat
MONDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT
1. Power Clean 4 3 2
2. Weighted Sit-Ups 9 11 13
3a. OL/DL: Knee Bent Rows 5 7 9
3b. Skill: Feet Elevated
Inverted Rows
4. Power Snatch 4 3 2
5. Stability Ball Trunk Twist 7 9 11
6. Dumbbell Curls 3 x 2 x 11
7. Clean and Jerk 5 5 5
8. 4-Way Neck Machine 2 x 4 x 10
9. DB Push Press 5 7 9
10. Lying Opposites 3 x 2 @ 16 seconds
TUESDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT
1. Bench Press 4 3 2
2. Straight Leg Good 3x2x5
Morning
3. Badger Shoulder Raises 3x2x9
4. Back Squat 4 3 2
5. Elevated Push-Ups 9 11 13
6. DB Lateral Squat + SL 3x2x5
Squat
7a, OL/DL: Lat/Chin 3x2x9
Pulldown
7b. Skill: Lat/Chin Pull-Up 3x2x9
8. Elevated Push- 3 x 2 @ 16 seconds
Up/Shoulder Bridge
9. SB Single Leg Curl 3x2x5
10. DB Step-Up + Calf 3x2x5
Raise
THURSDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT BURNOUT
1. Power Clean 4 3 2
2. Weighted Sit-Ups 9 11 13
3a. OL/DL: Knee Bent Rows 5 7 9
3b. Skill: Feet Elevated
Inverted Rows
4. Power Snatch 4 3 2
5. Stability Ball Trunk Twist 7 9 11
6. Dumbbell Curls 3 x 2 x 11
7. Clean and Jerk 5 5 5
8. 4-Way Neck Machine 2 x 4 x 10
9. DB Push Press 5 7 9
10. Lying Opposites 3 x 2 @ 16 seconds
FRIDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT BURNOUT
1. Bench Press 4 3 2
2. Straight Leg Good 3x2x5
Morning
3. Badger Shoulder Raises 3x2x9
4. Back Squat 4 3 2
5. Elevated Push-Ups 9 11 13
6. DB Lateral Squat + SL 3x2x5
Squat
7a, OL/DL: Lat/Chin 3x2x9
Pulldown
7b. Skill: Lat/Chin Pull-Up 3x2x9
8. Elevated Push- 3 x 2 @ 16 seconds
Up/Shoulder Bridge
9. SB Single Leg Curl 3x2x5
10. DB Step-Up + Calf 3x2x5
Raise

160
PEAK PHASE – WEEK 11
Core Lifts / Explosive Week 11 One Rep Max Core Lifts / Strength Week 11 One Rep Max
Power Clean Bench Press
Power Snatch Back Squat
MONDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT
1. Power Clean 4 3 2
2. Weighted Sit-Ups 10 12 14
3a. OL/DL: Knee Bent Rows 6 8 10
3b. Skill: Feet Elevated
Inverted Rows
4. Power Snatch 4 3 2
5. Stability Ball Trunk Twist 8 10 12
6. Dumbbell Curls 3 x 2 x 12
7. Clean and Jerk 5 5 5
8. 4-Way Neck Machine 2 x 4 x 10
9. DB Push Press 6 8 10
10. Lying Opposites 3 x 2 @ 17 seconds
TUESDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT
1. Bench Press 4 3 2
2. Straight Leg Good 3x2x6
Morning
3. Badger Shoulder Raises 3 x 2 x 10
4. Back Squat 4 3 2
5. Elevated Push-Ups 10 12 14
6. DB Lateral Squat + SL 3x2x6
Squat
7a, OL/DL: Lat/Chin 3 x 2 x 10
Pulldown
7b. Skill: Lat/Chin Pull-Up 3 x 2 x 10
8. Elevated Push- 3 x 2 @ 17 seconds
Up/Shoulder Bridge
9. SB Single Leg Curl 3x2x6
10. DB Step-Up + Calf 3x2x6
Raise
THURSDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT BURNOUT
1. Power Clean 4 3 2
2. Weighted Sit-Ups 10 12 14
3a. OL/DL: Knee Bent Rows 6 8 10
3b. Skill: Feet Elevated
Inverted Rows
4. Power Snatch 4 3 2
5. Stability Ball Trunk Twist 8 10 12
6. Dumbbell Curls 3 x 2 x 12
7. Clean and Jerk 5 5 5
8. 4-Way Neck Machine 2 x 4 x 10
9. DB Push Press 6 8 10
10. Lying Opposites 3 x 2 @ 17 seconds
FRIDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT BURNOUT
1. Bench Press 4 3 2
2. Straight Leg Good 3x2x6
Morning
3. Badger Shoulder Raises 3 x 2 x 10
4. Back Squat 4 3 2
5. Elevated Push-Ups 10 12 14
6. DB Lateral Squat + SL 3x2x6
Squat
7a, OL/DL: Lat/Chin 3 x 2 x 10
Pulldown
7b. Skill: Lat/Chin Pull-Up 3 x 2 x 10
8. Elevated Push- 3 x 2 @ 17 seconds
Up/Shoulder Bridge
9. SB Single Leg Curl 3x2x6
10. DB Step-Up + Calf 3x2x6
Raise

161
PEAK PHASE – WEEK 12
Core Lifts / Explosive Week 12 One Rep Max Core Lifts / Strength Week 12 One Rep Max
Power Clean Bench Press
Power Snatch Back Squat
MONDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT
1. Power Clean 4 3 2
2. Weighted Sit-Ups 11 13 15
3a. OL/DL: Knee Bent Rows 7 9 11
3b. Skill: Feet Elevated
Inverted Rows
4. Power Snatch 4 3 2
5. Stability Ball Trunk Twist 9 11 13
6. Dumbbell Curls 3 x 2 x 13
7. Clean and Jerk 5 5 5
8. 4-Way Neck Machine 2 x 4 x 10
9. DB Push Press 7 9 11
10. Lying Opposites 3 x 2 @ 18 seconds
TUESDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT
1. Bench Press 4 3 2
2. Straight Leg Good 3x2x7
Morning
3. Badger Shoulder Raises 3 x 2 x 11
4. Back Squat 4 3 2
5. Elevated Push-Ups 11 13 15
6. DB Lateral Squat + SL 3x2x7
Squat
7a, OL/DL: Lat/Chin 3 x 2 x 11
Pulldown
7b. Skill: Lat/Chin Pull-Up 3 x 2 x 11
8. Elevated Push- 3 x 2 @ 18 seconds
Up/Shoulder Bridge
9. SB Single Leg Curl 3x2x7
10. DB Step-Up + Calf 3x2x7
Raise
THURSDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT BURNOUT
1. Power Clean 4 3 2
2. Weighted Sit-Ups 11 13 15
3a. OL/DL: Knee Bent Rows 7 9 11
3b. Skill: Feet Elevated
Inverted Rows
4. Power Snatch 4 3 2
5. Stability Ball Trunk Twist 9 11 13
6. Dumbbell Curls 3 x 2 x 13
7. Clean and Jerk 5 5 5
8. 4-Way Neck Machine 2 x 4 x 10
9. DB Push Press 7 9 11
10. Lying Opposites 3 x 2 @ 18 seconds
FRIDAY WORKOUT
LIFT REPETITIONS SET 1 WEIGHT SET 2 WEIGHT SET 3 WEIGHT BURNOUT
1. Bench Press 4 3 2
2. Straight Leg Good 3x2x7
Morning
3. Badger Shoulder Raises 3 x 2 x 11
4. Back Squat 4 3 2
5. Elevated Push-Ups 11 13 15
6. DB Lateral Squat + SL 3x2x7
Squat
7a, OL/DL: Lat/Chin 3 x 2 x 11
Pulldown
7b. Skill: Lat/Chin Pull-Up 3 x 2 x 11
8. Elevated Push- 3 x 2 @ 18 seconds
Up/Shoulder Bridge
9. SB Single Leg Curl 3x2x7
10. DB Step-Up + Calf 3x2x7
Raise

162
SPEED
TRAINING

OBJECTIVES
- Improve running form

- Develop speed as well


endurance to sustain that
speed during competition

- Develop change of direction


skills and changing direction
at top speeds

- Increase power for quick,


explosive movement

INTERVAL TRAINING FOR SPEED AND AGILITY ENDURANCE

163
Interval training uses rest intervals between intense sprint bouts. Our interval distances cover 60-120 yards. The main
elements of progression for interval training are: intensity and duration of stimuli, the number of repetitions, rest interval and
activity during rest.

Your endurance within your muscles will be called upon repeatedly throughout a football game and for this reason it is
essential that you train in a manner that allows you to sustain high quality of work.

The following is the interval training program that you should perform on Mondays throughout the summer.

Monday, June 2, 2007 Monday, June 9, 2007 Monday, June 16, 2007
2 – 120 2 – 120 2 – 120
2 – 100 2 – 100 2 – 100
1 – 80 2 – 80 2 – 80
1 – 60 1 – 60 2 – 60

Monday, June 23, 2007 Monday, June 30, 2007 Monday, July 7, 2007
3 – 120 3 – 120 3 – 120
3 – 100 3 – 100 3 – 100
2 – 80 3 – 80 3 – 80
2 – 60 2 – 60 3 – 60

Monday, July 14, 2007 Monday, July 21, 2007


3 – 120 3 – 120
3 – 100 3 – 100
3 – 80 4 – 80
4 – 60 4 – 60

The following rest periods should also be followed through the 8 week progression.

120’s – 50 seconds rest


100’s – 40 seconds rest
80’s – 35 seconds rest
60’s – 30 seconds rest

Good running form should also be practiced and it consists of the following:

1. High knee action


2. Arm carriage at 90 degrees – rotate at shoulder, not elbows
3. Fingers and wrist loose
4. Body lean slightly forward
5. No bobbing of the head
6. Jaw relaxed
7. No lateral movement of arms and feet
8. Run on the balls of the feet

POSITIONING SPECIFIC RUNNING

164
The position specific running program is designed with the type of movements at your position. There are 10 movements in
each set. Each movement should be done at full speed followed by a slow job back to your original starting point. You will
then begin your next movement. 10 movements consist of one set. Upon completion of one set there will be a 1 minute rest
before getting to your next set.

Find your position on the pages that follow. You will want to use a lined football field or set up a measured course with the
same type of markings (cones, rags, etc.) every 5 yards up to 50 yards.

The following is the work schedule that you should follow for the 8 week program:

Week 1-3 Do sets 1, 2, and 3 with a 1 minute rest between sets

Week 4-6 Do sets 1, 2, 3, and 4 with a 1 minute rest between sets

Week 7-8 Do sets 1, 2, 3, 4 and 5 with a 1 minute rest between sets

*** You should perform your position specific conditioning drills on Tuesday and Friday ***

*** The position specific running WILL NOT begin until the start of the Development Phase –
no running during the BASE PHASE ***

OFFENSIVE LINE

165
50 yards

40 yards

30 yards

20 yards

10 yards

5S 5BP 10S 10SHL 10SHR 15PL 15PR 15BP 20S 40S

Movement Description
5S Sprint 5 yards
5BP Backpedal 5 yards
10S Sprint 10 yards
10SHL Shuffle 10 yards left – left shoulder perpendicular to the yard line
10SHR Shuffle 10 yards right – right shoulder perpendicular to the yard line
15PL 15 yards pull left – left shoulder perpendicular to the yard line
15PR 15 yards pull right – right shoulder perpendicular to the yard line
20S Sprint 20 yards
40S Sprint 40 yards

SET 1 SET 2 SET 3 SET 4 SET 5


5S 40S 10S 5BP 40S
40S 10S 15PL 40S 15PR
15PR 10SHR 40S 15PL 10SHL
10S 15BP 40S 20S 5BP
15BP 20S 10SHL 10SHL 15PL
10SHL 15PL 15BP 15BP 20S
20S 5BP 10SHR 10SHL 15BP
15PL 10SHL 15PR 15PR 10SHR
40S 15PR 20S 40S 10S
5BP 40S 15PL 5S 40S

RUNNING BACKS

166
50 yards

40 yards

30 yards

20 yards

10 yards

5S 10BL 10BR 15AL 15AR 30S 30Z 40S

Movement Description
5S Sprint 5 yards
10BL Sprint 10 yards; break left at 45 degree angle and sprint another 20 yards
10BR Sprint 10 yards; break right at 45 degree angle and sprint another 20 yards
15AL Sprint 15 yards on an arc to the left
15AR Sprint 15 yards on an arc to the right
30S Sprint 30 yards
30Z Sprint 30 yards zig-zag every 5 yards
40S Sprint 40 yards

SET 1 SET 2 SET 3 SET 4 SET 5


10BR 5S 10BR 30S 15AL
15AL 30Z 40S 5S 40S
40S 15AR 30Z 10BR 30Z
5S 10BL 40S 40S 30Z
10BL 40S 5S 30Z 5S
30Z 5S 15AL 10BL 40S
40S 30Z 10BL 5S 10BL
10BR 30Z 30Z 40S 15AR
5S 40S 30Z 15AL 30Z
30S 15AL 5S 10BR 5S

RECEIVER AND TIGHT ENDS


167
50 yards

40 yards

30 yards

20 yards

10 yards

6L 6R 12L 12R 17L 17R 30S 50S

Movement Description
6L Sprint 6 yards – square cut left
6R Sprint 6 yards – square cut right
12L Sprint 12 yards – square cut left
12R Sprint 12 yards – square cut right
17L Sprint 17 yards – break on a 45 degree out at 6, up at 12, come back left at 17
17R Sprint 17 yards – break on a 45 degree out at 6, up at 12, come back right at 17
30S Sprint 30 yards
50S Sprint 50 yards

SET 1 SET 2 SET 3 SET 4 SET 5


17R 12R 50S 50S 12L
30S 50S 6R 6L 30S
6L 6R 17R 12L 17L
50S 30S 30S 17L 50S
6R 17R 6L 30S 6L
30S 6L 6L 6R 17R
17L 50S 17L 50S 30S
12L 17L 50S 6L 6R
6L 30S 6R 30S 50S
50S 12L 30S 17R 12R

QUARTERBACKS

168
50 yards

40 yards

30 yards

20 yards

DWL DWR
10 yards
DR 10D
DL

15D

30Z 40S

Movement Description
DL Drop 3 steps; dash to the left for 15 yards
DR Drop 3 steps; dash to the right for 15 yards
DWL Drop 5 steps; sprint forward to left for 20 yards
DWR Drop 5 steps; sprint forward to right for 20 yards
10D Drop 10 yards
15D Drop 15 yards
30Z Sprint 30 yards; zig-zag every 5 yards
40S Sprint 40 yards

SET 1 SET 2 SET 3 SET 4 SET 5


DWR 40S 10D 40S 10D
DL 15D DR DWR 40S
40S DL DWL 15D 10D
10D 30Z 15D 30Z DWR
DR DWL 40S DWL DR
DWL DR DL DR DWL
30Z DWR 30Z 10D 30Z
15D 10D 10D 40S DL
DWR 40S 40S DL 15D
40S 10D DWR DWR 40S

DEFENSIVE LINE

169
50 yards

40 yards

30 yards

20 yards

10 yards

5S 10SHL 10SHR 15S 3BPL 3BPR 40S

Movement Description
5S Sprint 5 yards
10SHL 10 yard shuffle left
10SHR 10 yard shuffle right
15S Sprint 15 yards
3BPL Backpedal 3 yards; break left and sprint 20 yards
3BPR Backpedal 3 yards; break right and sprint 20 yards
40S Sprint 40 yards

SET 1 SET 2 SET 3 SET 4 SET 5


10SHR 40S 15S 15S 40S
5S 15S 5S 3BPL 3BPL
40S 10SHL 3BPR 5S 15S
15S 10SHR 40S 40S 3BPR
10SHL 5S 15S 3BPR 40S
3BPR 40S 3BPL 10SHL 5S
40S 3BPR 40S 15S 10SHR
5S 15S 5S 40S 10SHL
3BPL 3BPL 10SHR 5S 15S
15S 40S 15S 10SHR 40S

LINEBACKERS

170
50 yards

40 yards

30 yards

20 yards

10 yards

5S 5BF 10AL 10AR 12DR 12DL 15BP 20S 40S

Movement Description
5S Sprint 5 yards
5BF 5 yard back pedal; sprint 5 yards forward
10AL Sprint 10 yards arc left – start with left shoulder perpendicular to yard line
10AR Sprint 10 yards arc right – start with right shoulder perpendicular to yard line
12DL Drop 12 yards to the left at a 45 degree angle
12DR Drop 12 yards to the right at a 45 degree angle
15BP 15 yard back pedal
20S Sprint 20 yards
40S Sprint 40 yards

SET 1 SET 2 SET 3 SET 4 SET 5


5S 5BF 10AL 20S 15BP
10AR 12DL 10AR 40S 40S
12DL 10AR 5BF 12DR 10AL
40S 40S 40S 15BP 15BP
5BF 5S 40S 10AL 20S
10AL 20S 12DR 5BF 5S
15BP 15BP 5S 40S 40S
12DR 10AL 40S 12DL 10AR
40S 40S 20S 10AR 12DL
20S 15BP 15BP 5S 5BF

DEFENSIVE BACKS

171
50 yards

40 yards

30 yards

20 yards

10 yards

5S 5BF 10BPL 10BPR 15BPR 15BPL 20BP 30S 50S

Movement Description
5S Sprint 5 yards
5BF 5 yard back pedal; sprint 10 yards forward
10BPL Backpedal 10 yards, sprint forward 5 yards at a 45 degree angle to the left
10BPR Backpedal 10 yards, sprint forward 5 yards at a 45 degree angle to the right
15BPL Backpedal 15 yards, turn and sprint 20 yards at a 45 degree angle to the left
15BPR Backpedal 15 yards, turn and sprint 20 yards at a 45 degree angle to the right
20BP Backpedal 20 yards
30S Sprint 30 yards
50S Sprint 50 yards

SET 1 SET 2 SET 3 SET 4 SET 5


20BP 50S 10BPR 5S 5S
5S 10BPL 5S 15BPR 50S
50S 5S 5BF 10BPR 10BPR
10BPL 30S 50S 30S 20BP
5BF 15BPL 5S 5S 5BF
5S 5BF 20BP 5BF 15BPL
30S 20BP 15BPR 10BPL 30S
10BPR 10BPR 30S 50S 5S
15BPR 50S 5BF 5S 10BPL
5S 5S 10BPL 20BP 50S

PLYOMETRICS
172
Plyometrics, in plain English, is when the muscle is stretched (i.e. loaded) before it is contracted. A good example is push-
ups with a clap in-between each push-up. Your muscle (pectorals in this case) is elongated and loaded by the downward force
of your body, then immediately you must contract the muscle to push yourself back up.

Plyometrics are one of the best ways to improve power. Power, of course, will allow you be far more successful on the
football field.

Power is similar to strength except you are adding the time factor. Therefore the relation of strength and speed is what we are
talking about when we talk about power. We are looking at is not just the contraction of the muscle, but how fast will it
contract. It has been shown that a muscle will contract the fastest when it has been loaded. This is why you should be able to
jump higher if you crouch down then immediately jump up than if you started in the crouch. So if this is the best way to
perform a powerful movement lets practice these movements. This practice is called plyometrics and has been shown in
study after study to decrease the time it takes for the muscles to contract, resulting in more power.

These are some key points to remember while doing plyometrics:

1. In order to train your body at the optimal level while doing plyometrics, you must focus on getting off the ground as
soon as possible. In other words, when you perform any of the jumping activities that are listed within the following
pages, you must jump or bound off of the ground as soon as your feet touch it. You will not gain the full effects if
you land on your feet, gather them, and jump again. It is too slow and is not near as effective.

2. Much like sprinting, you should concentrate on landing on the balls of your feet versus allowing your heels to touch
the ground. All great football players play on the balls of their feet as well as their toes. Train yourself to do this.

3. Finally, plyometrics can be hard on your body if they are not done properly. Be sure to read the techniques attached
to each exercise as well as developing an efficient power base before beginning plyometrics. The Snow College
Explosion and Speed Program is structured in such a way that you will develop this base.

KNEE-TUCK BOUND

173
Stance: You will start with both feet on the ground. You will have a slight bend at your knees and with your arms
hanging at your side.

Equipment: None

Procedure: You will jump off the ground as high as you can. As you elevate, you will bring your knees to your chest
to attain maximum height from the ground. Upon landing, you will explode immediately off the ground
again repeating the same action in the air.

Key Points: You will jump in the same stationary spot. In other words, you will not move in any direction, other than
up and down.

What counts
as a repetition: One rep is one jump.

SIDE HOP

Stance: You will start with both feet on the ground. You will have a slight bend at your knees and with your arms
hanging at your side.

Equipment: At Snow College, we jump over bags that are 1 ½ feet tall. Anything that you can find that is similar in
size will do. However, keep in mind that you jump over this equipment and that it must be safe for you to
land on.

Procedure: You will jump off the ground as high as you can. As you elevate, you will bring your knees to your chest
to attain maximum height from the ground. You will also jump over the bag back and forth.

Key Points: You will back and forth over the bag, but you will never move forward or backward. Maximum height on
the jumps is essential.

What counts
as a repetition: One rep is one jump over the bag and one more jump back to your original starting point. For example, if
you were to do 2 reps, it would be a total of 4 jumps.

SIDE HOP SPRINT

Stance: You will start with both feet on the ground. You will have a slight bend at your knees and with your arms
hanging at your side.

Equipment: At Snow College, we jump over bags that are 1 ½ feet tall. Anything that you can find that is similar in
size will do. However, keep in mind that you jump over this equipment and that it must be safe for you to
land on.

Procedure: You will jump off the ground as high as you can. As you elevate, you will bring your knees to your chest
to attain maximum height from the ground. Upon landing, you will explode forward on a 20 yard sprint.
You will jog back and once you have gathered your feet you will perform another rep. There will be no
rest time between reps, only sets.

Key Points: You will need to concentrate on exploding forward and work towards not being in a stationary position
once you land on your jump.

What counts
as a repetition: One rep is one jump over the bag and the 20 yard sprint.

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SIDE HOP SPRINT + LADDER

Stance: You will start with both feet on the ground. You will have a slight bend at your knees and with your arms
hanging at your side.

Equipment: At Snow College, we jump over bags that are 1 ½ feet tall. Anything that you can find that is similar in
size will do. However, keep in mind that you jump over this equipment and that it must be safe for you to
land on.

Procedure: You will jump off the ground as high as you can. As you elevate, you will bring your knees to your chest
to attain maximum height from the ground. Upon landing, you will explode for 10 yards, backpedal to the
original starting line, and exploding forward on a 20 yard sprint. You will jog back and once you have
gathered your feet you will perform another rep. There will be no rest time between reps, only sets.

Key Points: You will need to concentrate on exploding forward and work towards not being in a stationary position
once you land on your jump.

What counts
as a repetition: One rep is one jump over the bag and the ladder.

DOUBLE LEG BOUND

Stance: You will start with both feet on the ground. You will have a slight bend at your knees and with your arms
hanging at your side.

Equipment: None.

Procedure: You will jump off the ground as far as you can. Upon landing you will explode off the ground and again
jump out as far as you can. You will repeat this until you reach the desired distance.

Key Points: You must concentrate on landing on both feet and jumping off two feet. In addition, you must keep your
feet together. Think of how your feet would be if they were tied together at the ankles. In other words, you
don’t want to stagger your feet. Keep them together.

What counts
as a repetition: One rep is attaining the desired distance.

SKIPPING

Stance: You will start with your feet staggered as they would be while running. Your arms will be hanging at your
side.

Equipment: None.

Procedure: You will skip for a prescribed distance alternating between your right and left foot. You will skip for
maximum height, not distance. You will bring your knee opposite of the foot that you are jumping from to
chest level.

Key Points: This is not an exercise that is based on speed. You want to get as many skips in as you reach your ending
distance.

What counts
as a repetition: One rep is attaining the desired distance.

PLYOMETRIC WORKOUT

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The following workout is based on three components: the number of sets, the number of repetitions and the distance covered.
Each exercise will consist of either sets and reps or sets and distance.

You should rest for 30 seconds between any set/rep exercise. You should rest one minute after any set/distance. In addition
you need to jog back between all set/distance exercises and begin the next set upon getting into a starting position.

The following is the plyometric workout that should be performed on Thursday.

Date Exercises Sets / Reps Sets / Distance


Thursday, June 5 Knee-Tuck Bound 3x6 ---
Side Jump Sprint --- 3 x 15
Side Hop 3x4 ---
Double Leg Bound --- 3 x 20
Skipping --- 3 x 30
Side Jump Sprint + Ladder --- 3 x 10
Thursday, June 12 Knee-Tuck Bound 3x7 ---
Side Jump Sprint --- 3 x 20
Side Hop 3x4 ---
Double Leg Bound --- 4 x 20
Skipping --- 3 x 30
Side Jump Sprint + Ladder --- 3 x 15
Thursday, June 19 Knee-Tuck Bound 3x8 ---
Side Jump Sprint --- 3 x 20
Side Hop 4x4 ---
Double Leg Bound --- 4 x 20
Skipping --- 3 x 35
Side Jump Sprint + Ladder --- 3 x 15
Thursday, June 26 Knee-Tuck Bound 3x9 ---
Side Jump Sprint --- 4 x 20
Side Hop 4x4 ---
Double Leg Bound --- 4 x 20
Skipping --- 3 x 35
Side Jump Sprint + Ladder --- 4 x 15
Thursday, July 3 Knee-Tuck Bound 4x9 ---
Side Jump Sprint --- 4 x 20
Side Hop 4x5 ---
Double Leg Bound --- 5 x 20
Skipping --- 4 x 40
Side Jump Sprint + Ladder --- 4 x 15
Thursday, July 10 Knee-Tuck Bound 4 x 10 ---
Side Jump Sprint --- 4 x 25
Side Hop 4x5 ---
Double Leg Bound --- 5 x 20
Skipping --- 4 x 40
Side Jump Sprint + Ladder --- 4 x 20
Thursday, July 17 Knee-Tuck Bound 4 x 10 ---
Side Jump Sprint --- 4 x 25
Side Hop 5x5 ---
Double Leg Bound --- 5 x 20
Skipping --- 4 x 40
Side Jump Sprint + Ladder --- 4 x 20
Thursday, July 24 Knee-Tuck Bound 4 x 12 ---
Side Jump Sprint --- 4 x 30
Side Hop 5x5 ---
Double Leg Bound --- 5 x 20
Skipping --- 5 x 40
Side Jump Sprint + Ladder --- 5 x 20

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