1. Straight Arm-Straight Legged Sit-up x 20 x 3 sets 2. Russian Twists x 20 x 3 sets 3. Seated Diagonal Chops x 20 x 3 sets
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1 Stephen F. Austin State University BACK TO BACK SOUTHLAND CONFERENCE CHAMPIONS 2009 & 2010 Strength and Conditioning 2012
2 Testing Max Goall Powe rr C llean Back SSqua tt Bench P rre ss ss Warm-up 1. Jump Rope x 20 Double Leg, 20 Right Leg, 20 Left Leg x 2 sets 2. Hip Flex Lunge x 3 each side 3. Knee to Armpit x 3 each side 4. Push-Ups x 6 5. Do as many warm-up sets on the core lifts as needed Core Abdominal Exercises 1. Straight Arm-Straight Legged Sit-up x 20 x 3 sets 2. Russian Twists x 20 x 3 sets 3. Seated Diagonal Chops x 20 x 3 sets Conditioning 2 Dayss / Week yard sprints x 6 16 with 60 seconds rest between sprints.. 2. Times: OL / DT 21 sec, DE 19 sec, LB / QB 17 sec, DB / WR / RB 15 sec
3 Pe rrcen ttage Cha rr tt LB 60% 65% 70% 75% 80% 85% 90% 95%
4 Week 1 Workout #1 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Power Clean 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5 Front Squat 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3 60%x5 60%x5 60%x5 60%x5 60%x5 Conditioning 6 x100 yds Workout #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Bench Press 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5 Clean Pull 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3 RDL 60%x5 60%x5 60%x5 60%x5 60%x5 Workout #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Back Squat 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5 Incline Bench 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3 High Pull 60%x5 60%x5 60%x5 60%x5 60%x5 Conditioning 6 x100 yds
5 Week 2 Workout #4 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Power Clean 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3 Front Squat 70%x4 75%x4 80%x3 85%x3 90%x3 65%x5 65%x5 65%x5 65%x5 65%x5 Conditioning 8 x100 yds Workout #5 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Bench Press 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3 Clean Pull 70%x4 75%x4 80%x3 85%x3 90%x3 RDL 65%x5 65%x5 65%x5 65%x5 65%x5 Workout #6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Back Squat 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3 Incline Bench 70%x4 75%x4 80%x3 85%x3 90%x3 High Pull 65%x5 65%x5 65%x5 65%x5 65%x5 Conditioning 8 x100 yds
6 Week 3 Workout #7 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Power Clean 70%x4 75%x4 80%x3 85%x3 90%x3 Front Squat 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5 70%x5 70%x5 70%x5 70%x5 70%x5 Conditioning 10 x100 yds Workout #8 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Bench Press 70%x4 75%x4 80%x3 85%x3 90%x3 Clean Pull 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5 RDL 70%x5 70%x5 70%x5 70%x5 70%x5 Workout #9 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Back Squat 70%x4 75%x4 80%x3 85%x3 90%x3 Incline Bench 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5 High Pull 70%x5 70%x5 70%x5 70%x5 70%x5 Conditioning 10 x100 yds
7 Week 4 Workout #10 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Power Clean 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5 Front Squat 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3 60%x5 60%x5 60%x5 60%x5 60%x5 Conditioning 12 x100 yds Workout #11 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Bench Press 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5 Clean Pull 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3 RDL 60%x5 60%x5 60%x5 60%x5 60%x5 Workout #12 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Back Squat 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5 Incline Bench 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3 High Pull 60%x5 60%x5 60%x5 60%x5 60%x5 Conditioning 12 x100 yds
8 Week 5 Workout #13 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Power Clean 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3 Front Squat 70%x4 75%x4 80%x3 85%x3 90%x3 65%x5 65%x5 65%x5 65%x5 65%x5 Conditioning 14 x100 yds Workout #14 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Bench Press 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3 Clean Pull 70%x4 75%x4 80%x3 85%x3 90%x3 RDL 65%x5 65%x5 65%x5 65%x5 65%x5 Workout #15 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Back Squat 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3 Incline Bench 70%x4 75%x4 80%x3 85%x3 90%x3 High Pull 65%x5 65%x5 65%x5 65%x5 65%x5 Conditioning 14 x100 yds
9 Week 6 Workout #16 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Power Clean 70%x4 75%x4 80%x3 85%x3 90%x3 Front Squat 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5 70%x5 70%x5 70%x5 70%x5 70%x5 Conditioning 16 x100 yds Workout #17 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Bench Press 70%x4 75%x4 80%x3 85%x3 90%x3 Clean Pull 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5 RDL 70%x5 70%x5 70%x5 70%x5 70%x5 Workout #18 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Back Squat 70%x4 75%x4 80%x3 85%x3 90%x3 Incline Bench 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5 High Pull 70%x5 70%x5 70%x5 70%x5 70%x5 Conditioning 16 x100 yds
10 Week 7 Workout #19 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Power Clean 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5 Front Squat 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3 60%x5 60%x5 60%x5 60%x5 60%x5 Conditioning 16 x100 yds Workout #20 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Bench Press 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5 Clean Pull 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3 RDL 60%x5 60%x5 60%x5 60%x5 60%x5 Workout #21 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Back Squat 65%x5 70%x5 70%x5 75%x5 75%x5 75%x5 Incline Bench 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3 High Pull 60%x5 60%x5 60%x5 60%x5 60%x5 Conditioning 16 x100 yds
11 Week 8 Workout #22 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Power Clean 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3 Front Squat 70%x4 75%x4 80%x3 85%x3 90%x3 65%x5 65%x5 65%x5 65%x5 65%x5 Conditioning 16 x100 yds Workout #23 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Bench Press 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3 Clean Pull 70%x4 75%x4 80%x3 85%x3 90%x3 RDL 65%x5 65%x5 65%x5 65%x5 65%x5 Workout #24 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Back Squat 65%x3 70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3 Incline Bench 70%x4 75%x4 80%x3 85%x3 90%x3 High Pull 65%x5 65%x5 65%x5 65%x5 65%x5 Conditioning 16 x100 yds
12
#1 3 Rounds For Time: Run 800m 50 Air Squats. #2 10 Rounds For Time: 10 Pushups 10 Sit ups 10 Squats. #3 For Time: 200 Air Squats
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