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1 FOOTBALL ATHLETICS COVPAGE F O O T B A L L S T R E N G T H & C O N D I T I O N I N G Page 1

2 OffSeason Football Football Off-Season 4 Day Push-Pull Split Training Routine Monday Tuesday Wednesday Thursday **Group Core Warm - Up** **Group Core Warm - Up** **Group Core Warm - Up** **Group Core Warm - Up** SNATCH VARIATION CLEAN VARIATION SNATCH VARIATION CLEAN VARIATION SQUAT VARIATION HIP DOMINANT EXERCISE LUNG STEP VARIATION HIP DOMINANT VARIATION BENCH VARIATION PULL UP VARIATION BENCH VARIATION PULL UP VARIATION PUSH PRESS JERK ROW VARIATION PUSH PRESS JERK ROW VARIATION JUMP MOVEMENT EXPLOSIVE UPPER EXPLOSIVE LOWER EXPLOSIVE UPPER OUTSIDE: OUTSIDE: OUTSIDE: POWER SPEED STRENGTH EXPLOSIVE JUMPS REACTIVE JUMPS / HOPS WEIGHTED JUMPS STARTS (10'S) OVERSPEED WEIGHTED STADIUM RUNS CHUTES CHUTES RELEASES HARNESSES MED BALLS FORM RUN STRONGMAN SAND PIT DYNAMIC FLEXIBILITY WHEELBARRELS LADDER BOUNDING / SKIPPING DEATH LUNGES POP STARTS AGILITIES PRISONER SQUATS / WALKS PERIODIZATION SCHEDULE: WEEK OLYMPIC STRENGTH ASSISTANCE Cleans, Snatch, Combos, Jerks Bench, Squat, Steps, Pull ups 1 2 Teaching Fundamentals ASSISTANCE Pre Test: 40's, 5/10/5, VJ, BF% x x x x 3 4 x x 8 9 Mid-Test : Power Clean, BP Mid-Test : Front Squats Mid-Test: 40's, 5/10/5, VJ, BJ% x x x x 3 3 x Post-Test: Clean, Snatch Post-Test: BP, Squat Post-Test: 40's, 5/10/5, VJ, BF%

3 Strength Exercise Menu STRENGTH EXERCISE MENU: EXPLOSIVE / POWER MOVEMENT Knee Dominant(bilateral) Knee Dominant(unilateral) Hang Power Shrug Front Squats*(hand position) *variations front hands etc Clean Pull Back Squats Lunge (forward) Snatch Pull Overhead Squats Lunge (reverse) High Pull Split Squats Lunge (side) Power Clean (BB & DB) Side Squats Curtsy Lunge Hang Clean (BB & DB) Clean grip Deadlift Step up Power Snatch (BB & DB) Lateral Step up Hang Snatch (BB & DB) Bulgarian Split Squat 1 Arm DB Snatch Bulgarian Split Deadlift Pistol Squat** (Levels) Hip Dominant (bilateral) Good Morning Seated Good Morning Romanian Deadlift Glute Ham Raise Back Extension Swiss Ball Glute Hamstring Hip Dominant (unilateral) 1-leg Good Morning 1-leg Romanian Deadlift 1-leg Back Extension 1-leg Swiss Ball Glute Hamstring Vertical Pull (bilateral) Vertical Push(bilateral) Rotational Core Chin-ups Shoulder Press Seated Russian Twist Pull-ups Push Press Med Ball Throw Mixed Grip Pull-ups Push Jerk Over Shoulder Med Ball Lat Pulldowns Split Jerk Med Ball Standing Wall Throw Parallel grip pull-ups / pull-downs Jacknife Push-up Corkscrew *DB Parallel grip Push Press Cable Wood Chop *DB Front Raises *DB Scaptions Cable Reverse Wood Chop Cable rotation Swiss Ball Weighted Roll Barbell Torque Windshield Wipers Page 2

4 Strength Exercise Menu STRENGTH EXERCISE MENU CONTINUED PAGE 2 Vertical Pull (unilateral) Vertical Push (unilateral) Bridge Core 1-arm chin-up (assisted) DB 1-arm press (cable) Plank 1-arm lat pulldown DB alternating press (cable) Side Bridge Side-to-side pull-ups Supine Bridge Plank-Dynamic / Walk-ups Side Bridge + Reach Core Row T-Push + hold Barbell Roll-out Horizontal Pull (bilateral) Horizontal Push (bilateral) Complex-paired Explosive Movt. Bent Over row Bench Press Jump Squat (Knee Bi) Horizontal pull-up / chin-up Close Grip BP Box Jump (Knee Uni) Standing Cable row (ribs) Incline BP Split Box Jump (Knee Uni) Standing Cable row (neck) Push-up (floor, ball, chair) Dip Ice Skater (Knee Uni) Med Ball Throw-down (Vert Horiz Pull) Plyo Push-ups(Horiz Push) Horizontal Pull (unilateral) Horizontal Push (unilateral) Warm up Movements DB Alternating Row DB alternating BP Bar Complex DB 1-arm row 1-arm BP 1. Power Shrug 1-arm Horizontal pull-up 1-arm Incline 2. Hang Clean 1-arm Cable Row Standing Cable Press 3. Push Press 4. Front Squat 5. Bentover Row 6. Romanian Deadlift Dumbbell Complex 1. High Pull 2. Hang Snatch 3. Squat + Press 4. Bentover Alternating Row 5. Push-up 6. Core Row Advanced Warm-up (bar) 1. Hang Snatch 2. Overhead Squats 3. Snatch drop balance 4. Overhead Lunges 5. Squat clean 6. Bentover row + good morning Page 3

5 InSeason Taining 3 Day Split Page 4 Football In-Season Training 3 Day Split Monday Tuesday Wednesday Bar Complex Warm-Up Bar Complex Warm-Up Bar Complex Warm-Up Back Squat Bench Press Power Clean Box Jump x 5 M.B. Drop x 8 DB PC + Box Jump x 5 Power Snatch 4 x Push/Split Jerks 4 x 4 Reverse Lunge Hop N Stop x 4 (3 sec.) Lateral Ladder x 2 Split Box Jump x 8 Good Mornings 3 x 8 MB Throw w/ Partner Glute- Ham Raises 3 x 8 10 MB Wall Swings 4 x 10 (1 leg) Pull Ups 2 x Max x 15 DB Shoulder Complex Chin Ups 2 x Max way Neck x 5 + or 4 way Neck x way Neck Bullet (10 sec.) Plate Circuit 3 Sets 4 way Neck Bullet x 10 sec.

6 Summer 4 day Split Routine Summer 4 Day Split Routine Monday Tuesday Wednesday Thursday **Group Core Warm-up** **Group Core Warm-up** **Group Core Warm-up** **Group Core Warm-up** Squat Variation Bench Variation Single Leg Hip Variation Bench Variation Snatch Variation Clean Variation Snatch Variation Clean Variation RDL's / GM's / GH's Press / Jerk Variations RDL's / GM's / GH's Press / Jerk Variations Upper Body Pulls Dip / Plate or DB Circuit Upper Body Pulls Dip / Plate or DB Circuit Box Jump Circuit Lateral Jump / Slide / Hop Box Jump Circuit Lateral Jump / Slide / Hop Outside Outside Outside Outside Power Chaos Strength / Power Energy System Training Plyos Chaos Drills Sandpit(Conditioning) Lactic Acid Conditioning Conditioning Strongman Anaerobic Heavy Sleds H.I.I.T. Med Balls Page 5

7 8 Week Periodization Cycle 8 Week Periodization Cycle: Week Olympic Strength Assistance Cleans,Snatch,Combos,Jerks Bench, Squat,Lunge, etc. RDL's, GH, GM 1 Combo's 4 x 3 or 4 x 8 3 x 10 4 x Combo's 4 x 3 or 4 x x 6 3 x x x x Post Testing Period Page 6

8 Full Body Workout Session Page 7 Workout 'A' Full Body Sessions... Workout 'B' 1. Explosive Movement 1. Explosive Movement 2. Knee Dominant (bilateral) 2. Knee Dominant (unilateral) 3. Hip Dominant (unilateral) 3. Hip Dominant (bilateral) 4. Horizontal Push (bilateral) 4. Horizontal Push (unilateral) 5. Horizontal Pull (unilateral) 5. Horizontal Pull (bilateral) 6. Vertical Push (bilateral) 6. Vertical Push (unilateral) 7. Vertical Pull (unilateral) 7. Vertical Pull (bilateral) 8. Rotational / Bridge Core 8. Rotational / Bridge Core For Exercises See Exercise Menu Page

9 Push Pull Workout Session Push - Pull Workout Session A = Push B = Pull Workout 'A1' Workout 'B1' 1. Explosive Movement 1. Explosive Movement 2. Hip Dominant (bilateral) 2. Hip Dominant (unilateral) 3. Horizontal Pull (unilateral) 3. Horizontal Pull (bilateral) 4.Vertical Pull (bilateral) 4.Vertical Pull (unilateral) 5. Rotational / Bridge Core 5. Rotational / Bridge Core Workout 'A2' Workout 'B2' 1. Explosive Movement 1. Explosive Movement 2. Hip Dominant (unilateral) 2. Hip Dominant (bilateral) 3. Horizontal Pull (bilateral) 3. Horizontal Pull (unilateral) 4.Vertical Pull (unilateral) 4.Vertical Pull (bilateral) 5. Rotational / Bridge Core 5. Rotational / Bridge Core For Exercises See Exercise Menu Page Page 8

10 Summer Conditioning Page 9 Summer Conditioning Program What will your answer be when Fall ask what have you done all summer? Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 1 10 x x 110 Strides Strides 4 x x x 110 Week 2 Strides Strides Strides 8 x x x 110 See Times See Times See Times 5 x full gasser 5 x full gasser 5 x full gasser Week 3 5 x ½ gassers 5 x ½ gassers 5 x ½ gassers See Times See Times See Times 4x full gasser 4x full gasser 4x full gasser Week4 8 x ½ gassers 8 x ½ gassers 8 x ½ gassers See Times See Times See Times 4x full gasser 4x full gasser 4x full gasser Week 5 8 x ½ gassers 8 x ½ gassers 8 x ½ gassers See Times See Times See Times 14 x 110 4x 110 4x full gasser Week 6 4 x 80 See Times 4 x 60 8 x ½ gassers 4 x 40 See Times 10 x x x 110 Week 7 Stride Stride Stride 10 x x x 40 Full Sprint Full Sprint Full Sprint *Sprint Ladder *Sprint Ladder *Sprint Ladder Week 8 16 x x x Full Gasser Week 9 Stride See Times 10 x 40 8 x ½ gassers Full Sprint See Times 10 ½ Gassers 16 x x 110 Week 10 See Times See Times 4 x 40 See Times 10 x 40 4x 20 Sprint!!! 4 x 10 2 Full Gassers 10 ½ Gassers 2 Full Gassers Week 11 4 ½ Gasser See Times 4 ½ Gasser 4 x 40 4 x 40 4 x 40 4 x 20 4 x 20 4 x 20 4 x 10 4 x 10 4 x 10 Run Description 110 Stride = cruising speed, rest 30 seconds 110 Stride Timed = ol/dl 22 seconds, lb/te/qb/k 20 Seconds, wr/db/rb 18 seconds ½ Gasser = sideline to sideline(touch line and return) = ol/dl 25 seconds, lb/te/qb/k 22 seconds, wr/db/rb 19 seconds, w/30 sec Rest Full Gasser = sideline to sideline TWICE =ol/dl 48 seconds, lb/te/qb/k 44 sec., wr/db/rb 38 sec., w/ 45 sec. Rest Any 60, 40, 20, 10 = FULL SPRINT w/30 seconds rest LADDER = 2 x 100, 2 x 80, 2 x 60, 2 x 40, 2 x 20, 4 x 10, 2 x 20, 2 x 40, 2 x 60, 2 x 80, 2 x 100 (try to sprint each distance, rest approx. 30 seconds between each) The will to WIN is nothing when compared to the will to PREPARE to WIN!

11 Page 10 Strength Agility Drills Strength Agility Drills

12 Strength Agility Drills Page 11

13 Strength Agility Drills Page 12

14 Strength Agility Drills Page 13

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