FOOTBALL. Speed and Agility Program

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1 FOOTBALL Speed and Agility Program The speed drills are done on and Thursday. Each sprint workout is broken down into the following sequence. 1. Warm-up 2. ing 3. Starts 4. Sprints 5. Plyometrics 6. Resistive Drills Do the drills in the order that they are listed. It is especially importatn to do the warm-up and stretching routines before doing any of the speed drills. Do not perform any heavy leg work prior to running speed drills. Agility Drills The agility drills are done on and. Each agility workout is broken down into the following sequence. 1. Warm-up 2. ing 3. Rope and Bag Drills 4. Backpedal Drills 5. Cone Drills 6. Jump Rope Drills 7. Line Drills 8. Mobility Routine The agility drills vary with each position. For example, only the defensive backs and linebackers do the backpedal drills. Be sure the body goes through full ranges of motion to aid recovery.

2 Speed and Agility Program Linebackers Week 1 and 2 Week 3 and 4 Week 5 and 6 Form Starts 10 yds 5x Form Starts 10 yds 5x Form Starts 10 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x Buildups 30 yds 4x Buildups 30 yds 4x Buildups 40 yds 2x Power Skips 25yds 4x Power Skips 25yds 4x Power Skips 25yds 4x Harness Drill Routine 1x Harness Drill Routine 1x Harness Drill Routine 1x Week 7 and 8 Week 9 and 10 Week 11 and 12 Form Starts 10 yds 5x Form Starts 10 yds 5x Form Starts 10 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x Buildups 30 yds 2x Buildups 40 yds 2x Buildups 40 yds 2x Flying 10's 4x Flying 10's 6x Flying 20's 6x Power Skips 25yds 4x Power Skips 25yds 4x Power Skips 25yds 4x Harness Drill Routine 2x Harness Drill Routine 2x Harness Drill Routine 2x Stadium Step or Hills 2x Stadium Step or Hills 3x Stadium Step or Hills 4x 1/2 Gasser 2x 1/2 Gasser 2x 1/2 Gasser 2x Agility Drills Week 1 and 2 Week 3 and 4 Week 5 and 6 Jump Rope Drill 1x Jump Rope Drill 1x Jump Rope Drill 1x Straight Run Drill 2x Straight Run Drill 2x Straight Run Drill 2x Lateral Step 2x Lateral Step 2x Lateral Step 2x Forward Back Drill 2x Forward Back Drill 2x Forward Back Drill 2x Hip Flips on Line 2x Hip Flips on Line 2x Hip Flips on Line 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Backpedal Sprint 2x Backpedal Sprint 2x Backpedal Sprint 2x 45 Degree Angle Drill 2x Three Corner Drill 2x Comeback Drill 2x Week 7 and 8 Week 9 and 10 Week 11 and 12 Jump Rope Drill 1x Jump Rope Drill 1x Jump Rope Drill 1x Straight Run Drill 2x Straight Run Drill 2x Straight Run Drill 2x Lateral Step 2x Lateral Step 2x Lateral Step 2x Forward Back Drill 2x Forward Back Drill 2x Forward Back Drill 2x Hip Flips on Line 2x Hip Flips on Line 2x Hip Flips on Line 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Backpedal Sprint 2x Backpedal Sprint 2x Backpedal Sprint 2x Pro Agility 2x 45 Degree Angle Drill 2x Three Corner Drill 2x Comeback Drill 2x Backpedal Ladder 2x Comeback Drill 2x Comeback Drill 2x Pro Agility Drill 2x

3 Speed and Agility Program Defensive Backs Week 1 and 2 Week 3 and 4 Week 5 and 6 Form Starts 10 yds 5x Form Starts 10 yds 5x Form Starts 10 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x Buildups 40 yds 4x Buildups 40 yds 4x Buildups 40 yds 2x Flying 20 4x Flying 20 4x Flying 20 4x Flying 30 4x Flying 30 4x Flying 30 4x Harness Drill Routine 1x Harness Drill Routine 1x Harness Drill Routine 1x Power Skips Height 4x Bag Jumps 4x Week 7 and 8 Week 9 and 10 Week 11 and 12 Form Starts 10 yds 5x Form Starts 10 yds 5x Form Starts 10 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x Buildups 40 yds 2x Buildups 40 yds 2x Buildups 40 yds 2x Flying 20's 4x Flying 20's 4x Flying 20's 4x Flying 30's 4x Flying 30's 4x Flying 30's 4x Power Skips 25yds 4x Power Skips 25yds 4x Power Skips 25yds 4x Harness Drill Routine 2x Harness Drill Routine 2x Harness Drill Routine 2x Bounding 2x Bounding 2x Bounding 2x Agility Drills Week 1 and 2 Week 3 and 4 Week 5 and 6 Comeback Drill 2x Comeback Drill 2x Comeback Drill 2x Post Corner Drill 2x Post Corner Drill 2x Post Corner Drill 2x Weave Drill 2x Weave Drill 2x Weave Drill 2x 4 Corner Shuffle Drill 2x 4 Corner Shuffle Drill 2x 4 Corner Shuffle Drill 2x Square In Drill 2x Square In Drill 2x Square In Drill 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Backpedal Sprint 2x Backpedal Sprint 2x Week 7 and 8 Week 9 and 10 Week 11 and 12 Comeback Drill 2x Comeback Drill 2x Comeback Drill 2x Square In Drill 2x Square In Drill 2x Square In Drill 2x Hip Flip on Line Drill 2x Hip Flip on Line Drill 2x Hip Flip on Line Drill 2x Corner Shuffle Drill 2x 4 Corner Shuffle Drill 2x 4 Corner ShuffleDrill 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Nebraska Agility Drill 2x Nebraska Agility Drill 2x Nebraska Agility Drill 2x Post Corner Drill 2x Post Corner Drill 2x Post Corner Drill 2x Backpedal Ladder 2x Backpedal Ladder 2x Backpedal Ladder 2x Pro Agility 2x Pro Agility 2x Pro Agility 2x 90 Degree Drill 2x 90 Degree Drill 2x Weave Drill 2x

4 Speed and Agility Program Running Backs, Wide Receivers, Tight Ends, and Quarterbacks Week 1 and 2 Week 3 and 4 Week 5 and 6 Form Starts 10 yds 5x Form Starts 10 yds 5x Form Starts 10 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x Buildups 30 yds 4x Buildups 30 yds 4x Buildups 40 yds 2x Power Skips-Heights 2x Power Skips- Heights 2x Power Skips-Heights 2x Power Skips-Distance 2x Power Skips- Distance 2x Power Skips-Distance 2x Harness Drill Routine 1x Harness Drill Routine 1x Harness Drill Routine 1x Week 7 and 8 Week 9 and 10 Week 11 and 12 Form Starts 20 yds 5x Form Starts 20 yds 5x Form Starts 20 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x Buildups 40 yds 2x Buildups 40 yds 2x Buildups 40 yds 2x Flyings 30's 2x Flyings 30's 2x Flyings 30's 2x Power Skips-Distance 2x Power Skips- Distance 2x Power Skips-Distance 2x Bag Jumps 2x Bag Jumps 2x Bag Jumps 2x Harness Drill Routine 2x Harness Drill Routine 2x Harness Drill Routine 2x 1/2 Gasser 3x 1/2 Gasser 3x 1/2 Gasser 3x Agility Drills Week 1 and 2 Week 3 and 4 Week 5 and 6 Rope Routine 1x Rope Routine 1x Rope Routine 1x Straight Run Drill 2x Straight Run Drill 2x Straight Run Drill 2x Lateral Step 2x Lateral Step 2x Lateral Step 2x 4 Corner Carioca 2x 4 Corner Carioca 2x 4 Corner Carioca 2x Jump Rope Drill 1x Jump Rope Drill 1x Jump Rope Drill 1x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Change Direct. Drill 2x Change Direct. Drill 2x Change Direct. Drill 2x Nebraska Agility Drill 2x Three Corner Drill 2x Pro Agility Drill 2x Pro Agility Drill 2x Zig Zag Drill 2x Zig Zag Drill 2x Week 7 and 8 Week 9 and 10 Week 11 and 12 Rope Routine 1x Rope Routine 1x Rope Routine 1x Straight Run Drill 2x Straight Run Drill 2x Straight Run Drill 2x Lateral Step 2x Lateral Step 2x Lateral Step 2x Nebraska Agility Drill 2x Nebraska Agility Drill 2x Nebraska Agility Drill 2x Jump Rope Drill 1x Jump Rope Drill 1x Jump Rope Drill 1x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Pro Agility Drill 2x Pro Agility Drill 2x Pro Agility Drill 2x Change Direct. Drill 2x Change Direct. Drill 2x Change Direct. Drill 2x Backpedal Sprint 2x Backpedal Sprint 2x Backpedal Sprint 2x

5 Speed and Agility Program Offensive Lineman Week 1 and 2 Week 3 and 4 Week 5 and 6 Form Starts 10 yds 5x Form Starts 10 yds 5x Form Starts 10 yds 5x Form Sprints 3x Form Sprints 3x Flying 10's 3x Buildups 30 yds 3x Buildups 30 yds 3x Buildups 30 yds 3x Harness Drill Routine 1x Harness Drill Routine 1x Harness Drill Routine 1x Position Start 10 yds 5x Position Start 10 yds 5x Week 7 and 8 Week 9 and 10 Week 11 and 12 Form Starts 10 yds 5x Form Starts 10 yds 5x Form Starts 10 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x Position Start 10 yds 5x Buildups 30 yds 3x Buildups 30 yds 3x Buildups 30 yds 3x Flying 10's 3x Flying 10's 3x Flying 10's 3x Harness Drill Routine 2x Harness Drill Routine 2x Harness Drill Routine 2x ½ Gasser 2x ½ Gasser 2x ½ Gasser 2x Agility Drills Week 1 and 2 Week 3 and 4 Week 5 and 6 Rope Routine 1x Rope Routine 1x Rope Routine 1x Forward Back Drill 2x Forward Back Drill 2x Forward Back Drill 2x Pro Agility Drill 2x Pro Agility Drill 2x Pro Agility Drill 2x Jump Rope Drill 1x Jump Rope Drill 1x Jump Rope Drill 1x Nebraska Agility Drill 2x Nebraska Agility Drill 2x Nebraska Agility Drill 2x Shuffle Drill 2x Shuffle Drill 2x Shuffle Drill 2x Zig-Zag Drill 2x Zig-Zag Drill 2x Zig-Zag Drill 2x 4 Corner Shuffle Drill 2x Sprint Ladder Drill 2x Week 7 and 8 Week 9 and 10 Week 11 and 12 Rope Routine 1x Rope Routine 1x Rope Routine 1x Forward Back Drill 2x Forward Back Drill 2x Forward Back Drill 2x Pro Agility Drill 2x Pro Agility Drill 2x Pro Agility Drill 2x Jump Rope Drill 1x Jump Rope Drill 1x Jump Rope Drill 1x Zig-Zag Drill 2x Zig-Zag Drill 2x Zig-Zag Drill 2x Nebraska Agility Drill 2x Nebraska Agility Drill 2x Nebraska Agility Drill 2x Shuffle Drill 2x Shuffle Drill 2x Shuffle Drill 2x 4 Corner Shuffle Drill 2x 4 Corner Shuffle Drill 2x 4 Corner Shuffle Drill 2x Shuffle Ladder Drill 2x Shuffle Ladder Drill 2x Shuffle Ladder Drill 2x 4 Corner Carioca 2x 4 Corner Carioca 2x 4 Corner Carioca 2x

6 Speed and Agility Program Defensive Lineman Week 1 and 2 Week 3 and 4 Week 5 and 6 Form Starts 10 yds 5x Form Starts 10 yds 5x Form Starts 10 yds 5x Buildups 30 yds 3x Buildups 30 yds 3x Buildups 30 yds 3x Power Skips-Heights 2x Power Skips- Heights 2x Power Skips-Heights 2x Harness Drill Routine 1x Harness Drill Routine 1x Harness Drill Routine 1x Position Start 5x Position Start 10 yds 5x Position Start 10 yds 5x Week 7 and 8 Week 9 and 10 Week 11 and 12 Form Starts 10 yds 5x Form Starts 10 yds 5x Form Starts 10 yds 5x Buildups 40 yds 3x Buildups 40 yds 3x Buildups 40 yds 3x Flying 10's 4x Flying 10's 4x Flying 10's 4x Power Skips-Heights 2x Power Skips- Heights 2x Power Skips-Heights 2x Harness Drill Routine 1x Harness Drill Routine 1x Harness Drill Routine 1x Position Start 5x Position Start 10 yds 5x Position Start 10 yds 5x Stadium Step of Hills 2x Stadium Step of Hills 2x Stadium Step of Hills 2x ½ Gasser 2x ½ Gasser 2x ½ Gasser 2x Agility Drills Week 1 and 2 Week 3 and 4 Week 5 and 6 Rope Drill Routine 1x Rope Drill Routine 1x Rope Drill Routine 1x Straight Run Drill 2x Straight Run Drill 2x Straight Run Drill 2x Lateral Step 2x Lateral Step 2x Lateral Step 2x Wave Drill 2x Wave Drill 2x Wave Drill 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Tap Drill 2x Tap Drill 2x Tap Drill 2x Shuffle Ladder Drill 2x Sprint Ladder Drill 2x 4 Corner Shuffle Drill 2x Week 7 and 8 Week 9 and 10 Week 11 and 12 Rope Drill Routine 1x Rope Drill Routine 1x Rope Drill Routine 1x Straight Run Drill 2x Straight Run Drill 2x Straight Run Drill 2x Lateral Step 2x Lateral Step 2x Lateral Step 2x Wave Drill 2x Wave Drill 2x Wave Drill 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Sprint Ladder Drill 2x Tap Drill 2x Tap Drill 2x Tap Drill 2x Shuffle Ladder Drill 2x Shuffle Ladder Drill 2x Shuffle Ladder Drill 2x Shuffle Drill 2x Shuffle Drill 2x Shuffle Drill 2x Forward Back Drill 2x Forward Back Drill 2x Zig-Zag Drill 2x

7 Warm-up Routine 1. High Knees= Mark a 10 yard course and begin by taking quick, short, one foot steps. Drive your knees high so that your thighs are parallel to the ground. When you lift one leg, be sure the other leg is fully extended. Bend forward slightly at the waist and keep your back straight. Achieve at least 30 steps in 10 yards. 2. Butt Kicks= Start drill by running on your toes and alternately swinging heel of each foot up to the buttocks. Keep knees pointed towards the ground and keep action quick and smoothe and produce the swinging at the knee. 3. Carioca Drill= In the standing power position move to the right crossing the left leg over the right and then moving the right leg out the side. From this position, the left leg is crossed over the body, but behind the back, and the right leg is moved to the side. Repeat the process for the designated distance. Return to the left. Be certain to keep shoulders square and rotate the hip Yard Buildups= Start in a 3-point stance and build up speed for 30 yards. Make sure be up on toes, use proper arm swing, and lift knees high and bring heels up to the hips.

8 Flexibility Flexibility is the ability of a joint to be freely moved through its range of motion in all dirctions. Flexibility of range of motion is highly joint specific. That means a person may have good range of motion in one joint and poor range of motion in another. It is our goal to improve your flexibility, increase your range of motion and decrease the likelihood of injury. It is very important that you focus on your stretch and listen to your body. ing will give you a kinesthetic awareness of your body that will help you avoid injury. GUIDELINES FOR PROPER STRETCHING PROCEDURE 1. We will stretch before and after all workout sessions. 2. You must preform our warmup exercises before stretching 3. ing will have a positive influence on your performance 4. Total body nutriton has a positive influence on flexibility 5. Do not bounce into your stretch, ease into it slowly 6. Hold each stretch for seconds 7. ing will help prevent some injuries 8. ing sessions should take 8 minutes

9 Starts 1. Form Starts 2. Position Starts Sprints 1. Form Sprints 2. Buildups 3. Flying 10's 4. Flying 20's 5. Flying 30's 6. ½ Gasser Resisted Speed 1. Harness Routine 2. Stadium Steps or Hills Plyometrics 1. Bounding 2. Power Skips for Height 3. Power Skips for Distance 4. Bag Jumps

10 Rope Drills 1. Every Other Hole 2. Every Hole 3. Double Chop 4. Lateral Step Drill 5. Lateral Step Double Chop 6. Weave Drill Agility Drills Bag Drills 1. Straight Run Drill 2. Lateral Step 3. Tap Drill 4. Change of Direction Drill 5. Forward-Backward Drill 6. Shuffle Drill 7. Wave Drill Backpedal Drills 1. Comeback Drill Degree Drill Degree Drill 4. Hip Flip on Line Drill 5. Weave Drill 6. Football Mirror Drill 7. Backpedal Drills Cone Drills 1. Four Corner Carioca Drill 2. Four Corner Shuffle Drill 3. Comeback Cone Drill 4. Square Drill 5. Three Corner Drill 6. Nebraska Agility Drill 7. Zig-Zag Drill Jump Rope Drills 1. Feet Togther 2. Right Foot Hop 3. Left Foot Hop Line Drills 1. Pro Algility Drill 2. Sprint Ladder Drill 3. Backpedal Ladder Drill 4. Backpedal Sprint Drill 5. Shuffle Drill

11 Metabolic Training

12 Kilgore College Summer s 2016 Week of May 16th Agility Drills Wednesday Thrusday 1.5 mile jog Agility Saturday Off

13 Kilgore College Summer s 2016 Week of May 23rd Agility Drills Wednesday Thrusday 1.5 mile jog Agility Saturday Off 10 Pound Up Day

14 Kilgore College Summer s 2016 Week of May 30th Agility Drills Wednesday Thrusday 2.0 mile jog Agility Saturday Off

15 Kilgore College Summer s 2016 Week of June 6th Wednesday Metabolic Training (3 sets) Agility Agility Drills Thrusday Saturday 1.5 mile jog

16 Kilgore College Summers 2016 Week of June 13th Wednesday Shuttle Run (2X for Time) Agility Agility Drills Thrusday Saturday 2.0 mile jog MAIL IN RESULTS AFTER THURSDAY S WORK OUT IN WEEK 5 WEEK OF June 13 th

17 Kilgore College Summer s 2016 Week of June 20 th Wednesday Metabolic Training (3 sets) Agility Agility Drills Thrusday Saturday Shuttle Run (2X for time)

18 Kilgore College Summer s 2016 Week of June 27 th 2.0 Mile Jog Off Wednesday Shuttle Run (3X for Time) Thrusday Off Shuttle Run (3X for Time) Saturday 2.0 Mile Jog

19 Kilgore College Summer s 2016 Week of July 4 th Wednesday Shuttle Run (3X for Time Agility Agility Drills Thrusday Saturday Metabolic Training (5 sets)

20 Kilgore College Summer s 2016 Week of July 11 th Agility Drills Wednesday Thrusday 2.5 Mile Jog Agility Saturday Metabolic Training (5 sets)

21 Kilgore College Summer s 2016 Week of July 18th Wednesday Shuttle Run (3X for time) Agility Agility Drills Thrusday Saturday Shuttle Run (3X for time)

22 Kilgore College Summer s 2016 Week of July 25 th Wednesday Shuttle Run (3X for time) Agility Agility Drills Thrusday Saturday Metabolic Training (6 sets) MAIL IN RESULTS AFTER THURSDAY S WORK OUT IN WEEK 11 WEEK OF July 25 th

23 Kilgore College Summer s 2016 Week of August 1 st Shuttle Run (3X for Time) Wednesday Shuttle Run (3X for time) Off Off Thrusday 2.0 Mile Jog Saturday Metabolic Training (6 sets)

24 Conditioning and Testing Those of you the follow this program to the "T" will have no problem passing our conditioning test. We will have prepared you properly if you adhered to all facets of the program including nurtition and social habits. The gut check will be when you report. The conditioning test will consist of 3 X 100 yard shuttle. There will be a 30 second rest in between each run. If an athlete does not pass each shuttle run he will have extra running after each practice during two-a-days. We cannot take time getting players in shape during fall camp. We must all report in the best shape of our lives. There is no question in our mind that we will all pass this test on reporting day. WR/CB = 18/20/22 sec. QB/TB/Safeties = 20/20/22 sec. FB/LB = 20/22/22 sec. DE/TE/Spec. = 20/22/24 sec. OL/DL = 22/22/24 sec. 100 Yard Shuttle Run Start on the Goalline, Sprint 5 yards and touch line and return to goalline. Sprint 10 yards and touch line and return to the goalline Sprint 15 yards and touch line and return to the goalline Sprint 20 yards and touch line and return to the goalline This equals yard shuttle run.

25 Weight workout for the week of May 16 th Minutes / 5 Reps Front Squat Minutes / 3 Reps Hang Clean Minutes / 5 Reps Bench 4. 5 Minutes / 3 Reps Dumbell Incline (one each arm then one together = 1 rep) 5. 5 Minutes / 10 Reps Straight Leg Dead Lift Minutes / 3 Reps Hang Snatch Minutes / 5 Reps Back Squat 3. 5 Minutes / 10 Reps Straight Bar Bend Over Rows 4. 5 Minutes / 10 Reps Straight Bar Curls 5. 5 Minutes / 10 Reps Leg Extension 6. 5 Minutes / 10 Reps Leg Curls Thursday Minutes / 5 Reps Front Squat Minutes / 3 Reps Hang Clean Minutes / 5 Reps Bench 4. 5 Minutes / 3 Reps Dumbell Incline (one each arm then one together = 1 rep) 5. 5 Minutes / 10 Reps Straight Leg Dead Lift Minutes / 3 Reps Clean & Jerk Minutes / 5 Reps Back Squat 3. 5 Minutes / 10 Reps Straight Bar Bend Over Rows 4. 5 Minutes / 10 Reps Straight Bar Curls 5. 5 Minutes / 10 Reps Leg Extension 6. 5 Minutes / 10 Reps Leg Curls Notice that we are not working off of a percenta. Each lift has a time frame and you are required to get as many sets as possible within that time frame. This type of lifting helps you reach your maxium pontential every single day. Push yourself!

26 Weight workout for the week of May 23 rd Minutes / 5 Reps Front Squat Minutes / 3 Reps Hang Clean Minutes / 5 Reps Bench 4. 5 Minutes / 3 Reps Dumbell Incline (one each arm then one together = 1 rep) 5. 5 Minutes / 10 Reps Straight Leg Dead Lift Minutes / 3 Reps Hang Snatch Minutes / 5 Reps Back Squat 3. 5 Minutes / 10 Reps Straight Bar Bend Over Rows 4. 5 Minutes / 10 Reps Straight Bar Curls 5. 5 Minutes / 10 Reps Leg Extension 6. 5 Minutes / 10 Reps Leg Curls Thursday Minutes / 5 Reps Front Squat Minutes / 3 Reps Hang Clean Minutes / 5 Reps Bench 4. 5 Minutes / 3 Reps Dumbell Incline (one each arm then one together = 1 rep) 5. 5 Minutes / 10 Reps Straight Leg Dead Lift Minutes / 3 Reps Clean & Jerk Minutes / 5 Reps Back Squat 3. 5 Minutes / 10 Reps Straight Bar Bend Over Rows 4. 5 Minutes / 10 Reps Straight Bar Curls 5. 5 Minutes / 10 Reps Leg Extension 6. 5 Minutes / 10 Reps Leg Curls 10 Pound Up Day

27 Weight workout for the week of May 30 th Minutes / 3 Reps Front Squat Minutes / 3 Reps Hang Clean Minutes / 3 Reps Bench 4. 5 Minutes / 3 Reps Dumbell Incline (one each arm then one together = 1 rep) 5. 5 Minutes / 10 Reps Straight Leg Dead Lift Minutes / 3 Reps Hang Snatch Minutes / 3 Reps Back Squat 3. 5 Minutes / 10 Reps Straight Bar Bend Over Rows 4. 5 Minutes / 10 Reps Straight Bar Curls 5. 5 Minutes / 10 Reps Leg Extension 6. 5 Minutes / 10 Reps Leg Curls Thursday Minutes / 3 Reps Front Squat Minutes / 3 Reps Hang Clean Minutes / 5 Reps Bench 4. 5 Minutes / 3 Reps Dumbell Incline (one each arm then one together = 1 rep) 5. 5 Minutes / 10 Reps Straight Leg Dead Lift Minutes / 3 Reps Clean & Jerk Minutes / 3 Reps Back Squat 3. 5 Minutes / 10 Reps Straight Bar Bend Over Rows 4. 5 Minutes / 10 Reps Straight Bar Curls 5. 5 Minutes / 10 Reps Leg Extension 6. 5 Minutes / 10 Reps Leg Curls

28 Weight workout for the week of June 6 th Minutes / 3 Reps Front Squat Minutes / 3 Reps Hang Clean Minutes / 3 Reps Bench 4. 5 Minutes / 3 Reps Dumbell Incline (one each arm then one together = 1 rep) 5. 5 Minutes / 10 Reps Straight Leg Dead Lift Minutes / 3 Reps Hang Snatch Minutes / 3 Reps Back Squat 3. 5 Minutes / 10 Reps Straight Bar Bend Over Rows 4. 5 Minutes / 10 Reps Straight Bar Curls 5. 5 Minutes / 10 Reps Leg Extension 6. 5 Minutes / 10 Reps Leg Curls Thursday Minutes / 3 Reps Front Squat Minutes / 3 Reps Hang Clean Minutes / 3 Reps Bench 4. 5 Minutes / 3 Reps Dumbell Incline (one each arm then one together = 1 rep) 5. 5 Minutes / 10 Reps Straight Leg Dead Lift Minutes / 3 Reps Clean & Jerk Minutes / 3 Reps Back Squat 3. 5 Minutes / 10 Reps Straight Bar Bend Over Rows 4. 5 Minutes / 10 Reps Straight Bar Curls 5. 5 Minutes / 10 Reps Leg Extension 6. 5 Minutes / 10 Reps Leg Curls

29 Weight workout for the week of June 13 th Minutes / 2 Reps Front Squat Minutes / 2 Reps Hang Clean Minutes / 2 Reps Bench 4. 5 Minutes / 3 Reps Dumbell Incline (one each arm then one together = 1 rep) 5. 5 Minutes / 10Reps Straight Leg Dead Lift Minutes / 2 Reps Hang Snatch Minutes / 2 Reps Back Squat 3. 5 Minutes / 10 Reps Straight Bar Bend Over Rows 4. 5 Minutes / 10 Reps Straight Bar Curls 5. 5 Minutes / 10 Reps Leg Extension 6. 5 Minutes / 10 Reps Leg Curls Thursday Minutes / 2 Reps Front Squat Minutes / 2 Reps Hang Clean Minutes / 2 Reps Bench 4. 5 Minutes / 3 Reps Dumbell Incline (one each arm then one together = 1 rep) 5. 5 Minutes / 10 Reps Straight Leg Dead Lift Minutes / 3 Reps Clean & Jerk Minutes / 2 Reps Back Squat 3. 5 Minutes / 10 Reps Straight Bar Bend Over Rows 4. 5 Minutes / 10 Reps Straight Bar Curls 5. 5 Minutes / 10 Reps Leg Extension 6. 5 Minutes / 10 Reps Leg Curls MAIL IN RESULTS AFTER THURSDAY S WORK OUT IN WEEK 5 WEEK OF June 13 th

30 Weight workout for the week of June 20 th Minutes / 2 Reps Front Squat Minutes / 2 Reps Hang Clean Minutes / 2 Reps Bench 4. 5 Minutes / 3 Reps Dumbell Incline (one each arm then one together = 1 rep) 5. 5 Minutes / 10 Reps Straight Leg Dead Lift Minutes / 3 Reps Hang Snatch Minutes / 2 Reps Back Squat 3. 5 Minutes / 10 Reps Straight Bar Bend Over Rows 4. 5 Minutes / 10 Reps Straight Bar Curls 5. 5 Minutes / 10 Reps Leg Extension 6. 5 Minutes / 10 Reps Leg Curls Thursday Minutes / 2 Reps Front Squat Minutes / 2 Reps Hang Clean Minutes / 2 Reps Bench 4. 5 Minutes / 3 Reps Dumbell Incline (one each arm then one together = 1 rep) 5. 5 Minutes / 10 Reps Straight Leg Dead Lift Minutes / 3 Reps Clean & Jerk Minutes / 2 Reps Back Squat 3. 5 Minutes / 10 Reps Straight Bar Bend Over Rows 4. 5 Minutes / 10 Reps Straight Bar Curls 5. 5 Minutes / 10 Reps Leg Extension 6. 5 Minutes / 10 Reps Leg Curls

31 Weight workout for the week of June 27 th - Max on Hang Clean, 5 min of reps of 2 / 5 min of reps of 1 - Max on Squat, 5 min of reps of 2 / 5 min of reps of 1 Thursday- Max on Bench, 5 min of reps of 2 / 5 min of reps of 1 - Off WRITE DOWN NEW MAXES ON WEEK 7 UP DAY SHEET

32 Weight workout for the week of July 4 th Minutes / 5 Reps Front Squat Minutes / 3 Reps Hang Clean Minutes / 5 Reps Bench 4. 5 Minutes / 3 Reps Dumbell Incline (one each arm then one together = 1 rep) 5. 5 Minutes / 10 Reps Straight Leg Dead Lift Minutes / 3 Reps Hang Snatch Minutes / 5 Reps Back Squat 3. 5 Minutes / 10 Reps Straight Bar Bend Over Rows 4. 5 Minutes / 10 Reps Straight Bar Curls 5. 5 Minutes / 10 Reps Leg Extension 6. 5 Minutes / 10 Reps Leg Curls Thursday Minutes / 5 Reps Front Squat Minutes / 3 Reps Hang Clean Minutes / 5 Reps Bench 4. 5 Minutes / 3 Reps Dumbell Incline (one each arm then one together = 1 rep) 5. 5 Minutes / 10 Reps Straight Leg Dead Lift Minutes / 3 Reps Clean & Jerk Minutes / 5 Reps Back Squat 3. 5 Minutes / 10 Reps Straight Bar Bend Over Rows 4. 5 Minutes / 10 Reps Straight Bar Curls 5. 5 Minutes / 10 Reps Leg Extension 6. 5 Minutes / 10 Reps Leg Curls

33 Weight workout for the week of July 11 th Minutes / 5 Reps Front Squat Minutes / 3 Reps Hang Clean Minutes / 5 Reps Bench 4. 5 Minutes / 3 Reps Dumbell Incline (one each arm then one together = 1 rep) 5. 5 Minutes / 10 Reps Straight Leg Dead Lift Minutes / 3 Reps Hang Snatch Minutes / 5 Reps Back Squat 3. 5 Minutes / 10 Reps Straight Bar Bend Over Rows 4. 5 Minutes / 10 Reps Straight Bar Curls 5. 5 Minutes / 10 Reps Leg Extension 6. 5 Minutes / 10 Reps Leg Curls Thursday Minutes / 5 Reps Front Squat Minutes / 3 Reps Hang Clean Minutes / 5 Reps Bench 4. 5 Minutes / 3 Reps Dumbell Incline (one each arm then one together = 1 rep) 5. 5 Minutes / 10 Reps Straight Leg Dead Lift Minutes / 3 Reps Clean & Jerk Minutes / 5 Reps Back Squat 3. 5 Minutes / 10 Reps Straight Bar Bend Over Rows 4. 5 Minutes / 10 Reps Straight Bar Curls 5. 5 Minutes / 10 Reps Leg Extension 6. 5 Minutes / 10 Reps Leg Curls

34 Weight workout for the week of July 18 th Minutes / 3 Reps Front Squat Minutes / 3 Reps Hang Clean Minutes / 3 Reps Bench 4. 5 Minutes / 3 Reps Dumbell Incline (one each arm then one together = 1 rep) 5. 5 Minutes / 10 Reps Straight Leg Dead Lift Minutes / 3 Reps Hang Snatch Minutes / 3 Reps Back Squat 3. 5 Minutes / 10 Reps Straight Bar Bend Over Rows 4. 5 Minutes / 10 Reps Straight Bar Curls 5. 5 Minutes / 10 Reps Leg Extension 6. 5 Minutes / 10 Reps Leg Curls Thursday Minutes / 3 Reps Front Squat Minutes / 3 Reps Hang Clean Minutes / 5 Reps Bench 4. 5 Minutes / 3 Reps Dumbell Incline (one each arm then one together = 1 rep) 5. 5 Minutes / 10 Reps Straight Leg Dead Lift Minutes / 3 Reps Clean & Jerk Minutes / 3 Reps Back Squat 3. 5 Minutes / 10 Reps Straight Bar Bend Over Rows 4. 5 Minutes / 10 Reps Straight Bar Curls 5. 5 Minutes / 10 Reps Leg Extension 6. 5 Minutes / 10 Reps Leg Curls

35 Weight workout for the week of July 25 th Minutes / 3 Reps Front Squat Minutes / 3 Reps Hang Clean Minutes / 3 Reps Bench 4. 5 Minutes / 3 Reps Dumbell Incline (one each arm then one together = 1 rep) 5. 5 Minutes / 10 Reps Straight Leg Dead Lift Minutes / 3 Reps Hang Snatch Minutes / 3 Reps Back Squat 3. 5 Minutes / 10 Reps Straight Bar Bend Over Rows 4. 5 Minutes / 10 Reps Straight Bar Curls 5. 5 Minutes / 10 Reps Leg Extension 6. 5 Minutes / 10 Reps Leg Curls Thursday Minutes / 3 Reps Front Squat Minutes / 3 Reps Hang Clean Minutes / 5 Reps Bench 4. 5 Minutes / 3 Reps Dumbell Incline (one each arm then one together = 1 rep) 5. 5 Minutes / 10 Reps Straight Leg Dead Lift Minutes / 3 Reps Clean & Jerk Minutes / 3 Reps Back Squat 3. 5 Minutes / 10 Reps Straight Bar Bend Over Rows 4. 5 Minutes / 10 Reps Straight Bar Curls 5. 5 Minutes / 10 Reps Leg Extension 6. 5 Minutes / 10 Reps Leg Curls MAIL IN RESULTS AFTER THURSDAY S WORK OUT IN WEEK 11 WEEK OF July 25 th

36 - Off - Off Thursday- Off - Off Weight workout for the week of August 1 st

37 KC Football Goals for Summer 2016 I, will do everything in my power to accomplish the goals that are set for me in helping KC become the Southwest Junior College Football Conference Overall Champions. Post-Test Pre-Test Incline Incline Squat Squat Bench Bench Vertical Jump Vertical Jump Standing B.J. Standing B.J. ProAgility Pro Agility Sit and Reach Sit and Reach Weight Weight Player Signature Coach Signature ALL IN

38 Dear Rangers, A huge key to our success is the role you play is making sure that the 2016 strength and conditioning is followed. These workouts have been designed to enable you to report in August in top physical and mental condition. It is vitally important that you follow the day-to-day workout plans. You will be lifting and running every,, Thursday, and. DO NOT MISS A DAY!!! We have placed four 10 pound updays in the workout. If you get all the reps in the 2nd, 5th, 8th and 11th weeks on either incline, squat, and bench, you will adjust your max up 10 pounds. After the 5th and 11th week you will update the max sheets and send it back to us in a envelope. This will allow us to monitor your progress over the summer. You will be expected to max out on these lifts when you report to camp as well as pass the conditioning test. In closing, I want to remind you that there are no shortcuts to success. Only hard work, determination, and dedication will allow us to reach our goal of competing at a high level in MTXE, Coach Eckert

39 Warm-Up Routine 1. High Knees 2. Butt Kicks 3. Carocia 4. Slow Shuffle 5. Lunge 6. Starts

40 Week 2 Initial Max Up 10 lbs New Max Incline Squat Bench Week 5 Initial Max Up 10 lbs New Max Incline Squat Bench MAIL IN RESULTS AFTER THURSDAY S WORK OUT IN WEEK 5 WEEK OF JUNE 13th

41 Week 7 Initial Max Up 10 lbs New Max Incline Squat Bench Week 11 Initial Max Up 10 lbs New Max Incline Squat Bench MAIL IN RESULTS AFTER THURSDAY S WORK OUT IN WEEK 11 WEEK OF JULY 25th

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