MISSOURI VALLEY COLLEGE FOOTBALL 2008 SUMMER STRENGTH MANUAL

Transcription

1 MISSOURI VALLEY COLLEGE FOOTBALL 2008 SUMMER STRENGTH MANUAL

2 Dear Viking Football Team, Strength and Conditioning is one of the cornerstones of our football program. Our goal of being the strongest and best-conditioned team in the conference will be a direct factor in achieving a 2008 Heart of America Conference Championship. We have made a few changes in the summer strength and conditioning program. Upon your return to campus you will be tested with consecutive 110-yard (goal line through the endzone) sprints with a brief recovery period between reps, Bench Press, Hang Clean, Pro Agility, and possibly Vertical Jump. Follow the summer program and you will have no problem with these tests, and you will be in tremendous shape. We will be the most physical and best-conditioned team in the Heart of America Conference if you closely follow the 2008 Summer Strength Manual. Concentrate this summer on total body fitness, starting with your CORE. Your CORE includes the abdominal and low back. Everything you do on the football field is generated from your CORE, so make sure you do not neglect it. Incorporate position drills with explosive change of direction/conditioning to simulate football movements to prevent against groin, hamstring, and hip flexor strains and injuries during fall camp. Whatever it takes to WIN entails: 1.) Training with intensity. Do not miss a workout. 2.) Do not miss meals. Eat nutritious food. 3.) Do not abuse your body with late nights and alcohol. Have a great summer. Sincerely, Viking Football Coaches Any questions regarding lifts and training contact: Coach Magna Office Phone: (660) magnab@moval.edu

3 STRENGTH TRAINING The following pages contain our Strength and Conditioning Program. These pages are two-sided. The front page has boxes which contain: workout, lead in/out exercises, and conditioning. The back-side has your wall chart. During the summer months, you are in a pre-season phase for football. Our goal is to improve your functional capabilities as a football player. Becoming a competitive weightlifter or bodybuilder is not our goal. However, increased speed, agility, power, explosiveness, and a decreased susceptibility to injury are all the things we want to accomplish with this program. These areas can all be improved in the weight room. Football players are athletes, which require a great amount of skill. Along with skill, they require high levels of strength, power, speed, endurance, and flexibility. If you do not work to develop these attributes, you will be defeated on the football field. Muscular strength and power are the most important physical factors of athletic performance. It is never a negative aspect. It does not create a lack of flexibility or diminish skills. However, there must be a balance. Strength training, along with speed, agility, and flexibility must all be integrated together to improve athletic performance. Our Viking Strength and Conditioning program is designed to do exactly thatimprove your performance. Each week must be completed before moving to the next. Do not neglect your training. Sporadic training will hinder your development. Follow every set and rep and you will succeed. Special Notes & Emphasis 1.) Follow the workout order. It is very important. 2.) Use the lighter weeks to your advantage-rest promotes growth. 3.) Be technique conscious. Do not sacrifice technique to go heavy. 4.) Train with a partner. Spot each other. Motivate each other. 5.) Rest Allow three minutes rest when recovering between large muscle exercises. Smaller muscle groups need less time 2 minutes maximum. 6.) Keep records to monitor your progress, and let the coaches know what you have accomplished. 7.) The end result of your Strength & Conditioning Program is what happens on the field during a fall Saturday. LIFT TO WIN!!!!

4 PERCENTAGES Workout percentages for the exercises are based on a rotating max. On Monday, June 9 th and Monday, July 7 th add 5-10 lbs., to your max depending upon how you are doing. For example, if you are struggling on one lift do not add weight. If you are doing well in another lift add 5 to 10 lbs to your max. Write these numbers in your book and continue to go off these for the rest of the summer. Each lift is independent of one another. Hang Clean Max: Squat Max: Bench Max: Incline Max: Hang Clean, High Pull, Jump Shrug Squat Bench, Close Grip Incline How to read your workout: Sets x Reps x A Percentage of the Goal Weight Wall Chart Example: Max=100 lbs. 10 =would equal lifting 50lbs. ten times DAY 1 BENCH MAX 10 50% 10 61% 10 67% DAY 1 INCLINE MAX 10 50% 10 61% 10 67% You must plug your max in on the wall chart. The weight by percentage chart at the end of this manual will give you the desired weight at each percentage. You will have to insert all of your weights into the wall chart. An example for a supplemental exercise is 3x 10. Perform 3 sets of 10 reps. (or however much is indicated on the wall chart) Go as heavy as you can while maintaining proper technique. Never sacrifice techniques for weight. Lead In/Out Drills are located next to your workout boxes. Always perform these warm-up and cool down exercises. Conditioning has been broken into 3 cycles. The first 3 weeks you will be conditioning 2 days a week. Never condition back to back for the first 3 weeks. Give your body at least one day of rest. The next 5 weeks you will condition 3 days a week. Again, give your body a day off in between conditioning workouts. The final 3 weeks you will condition 4 days a week. Your conditioning consists of explosive workouts and endurance workouts. NEVER do explosive workouts back to back, you should explosive one day then endurance the next day. MAKE SURE YOU STRETCH AND PROPERLY WARM UP BEFORE CONDITIONING!!!!!!

5 Lead In and Lead Out Exercises Bench Crunch (and twisting) 1. Place feet onto a bench, keeping knees at 90 degree angle. 2. Using weight at chest, crunch upwards using abdominals to lift shoulder blades off the ground. Crunch and Hold 1. Lie on back and perform a standard crunch, but hold it at the top for 1 second. Hanging Leg Raises 1. Using chin up bar, hang from the top with legs straight down. 2. Pull knees up to the chest using abdominal muscles. Hips Ups 1. Grab stationary object with both hands. Lift legs together to toes are overhead. 2. Using abdominals left hips off of ground or bench. Keep legs straight throughout exercise. Inch Worm 1. Start on feet, bent over with hands touching the ground in front of feet. 2. Walk hand over hand outwards until body is fully extended and then inch by inch walk the feet back in the original position. In the V 1. Lie on backs with legs in the air and spread like a V 2. Crunch upwards into the V using, making sure shoulder blades come off ground. Isometric 8 s 1. Have a partner use a weight belt to strap feet to the ground. Lie back at 45 degrees. 2. Partner throws medicine ball 8 times to the left, to the right, chest pass, and then overhead for a total of 32 reps. Jacknife (and single leg) 1. Lie on back with legs straight up at 90 degrees. 2. Use abdominals to crunch body upwards making so that hands touch the toes. Leg Raises 1. Lie on the floor with legs straight out and arms at your side. 2. Keeping legs straight, left them upwards until they reach a 90 degree angle. Obliques 1. Lie on ground with right ankle crossed over left knee. 2. With left arm crossed behind head, come up and touch the left elbow to the right knee. 3. Continue to do this to both sides.

6 Push Pull 1. Lie on back with arms at sides and legs straight out in front of you 6 off the ground. 2. Slowly bring the right knee to the chest. Next bring the left knee to the chest while pushing the right knee back out. Perform slowly. Russian Twist 1. Sit on the floor with legs straight out and body leaning back slightly. 2. Using a weight held straight out in front of you, twist torso to the right and hold for 1 second. 3. Twist back to the center and hold, and twist to the left and hold. This is one rep Throw Downs 1. Partner is needed. Lie flat on back and hold onto standing partners ankles behind your head. 2. Lift legs as explosively as possible towards partner while keeping knees locked. 3. Partner will then throw legs back down forcefully, and you bring them back up explosively. Tic Tac Toe 1. Partner is needed. Sit on the floor with legs off the ground and body leaning back slightly. 2. Partner throws medicine ball to the side and you touch the floor with it on the right, left, right, and throw it back. This is one rep. Torso Training 1. There are four positions and you hold each for the allotted time with body in a straight line. 2. Position one is push up position, but on elbows. Second position is the same but on the right side. Third position is on the left side. And the last position is lying on the stomach with arms and legs off the ground. Tuck Jumps 1. Standing in place, jump as explosively as possible bringing knees to chest. V- Ups 1. Lie on back with arms fully extended above head. 2. Use abdominals to lift arms and legs up simultaneously to have hands touch feet at the top.

7 Conditioning Exercises 110 Yard Striders (and backward striders) 1. Start at goal line and run at about 50 percent for first 40 yards emphasizing long strides. 2. Increase speed to 75 percent for the next 40 yards. 3. Finish the last 30 yards at 90 percent of full running speed. 30 Yard Ladder 1. Start on the goal line, run to the 5 yards line and touch with right hand, return to goal line and touch with the left hand. 2. Continue this pattern at 5 yard increments until finished with the 30 yards. Build Ups 1. Start by skipping for 20 yards, then stride for 10 yards, then spring for 20 yards, and glide for 20. Descending Ladder Sprints 1. Start by running for 50 yards, turning and coming back for 40 yards, then turn back and run for 30 yards, then turn back for 20 yards, againg turn back and run for 10 yards, and finish by turning back and running for the final 5 yards. Flying 60 s 1. Start at the goal line, start running building up speed for first 20 yards. 2. Be at a full speed sprint for the next 40 yards. Flying Sprints 1. Start by skipping for 10 yards, then sprint for 25 yards, and decelerate for 15 yards. L- Drill 1. Set up three cones in the shape of an L. 2. Starting at the end of the L, sprint to the second cone, turn and sprint to the top of the L, turn and sprint back to the second cone, turn and sprint back to the beginning. Pro Agility 1. Start with hand on the line, turn and sprint touching the line with right hand, then turn and sprint touching the line with left hand, and finishing through the starting line again. Resisted Running, Hills 1. Use a harness or sport cords if available, if not use an incline to run against resistance. Skip, Sprint 1. Start by skipping specified distance, then sprint for the specified distance.

8 Sprints 1. Start in position stance. Explode off the line and use good running form during the sprint. Sprint, Stride, Sprint 1. Start by sprinting, then stride for the distance, then sprint again to finish the drill. Starts 1. Start in sprinter s stance. Explode off the line and use good running form during the sprint. Stride, Sprint, Stride 1. Start by striding, then sprint for the distance, then stride again to finish the drill. Triangle Drill 1. Start at the first cone and sprint to cone 2, then backpedal to cone 3, the slide back to cone 1. 3 Cone Wheel 1. Start at the first cone and sprint to cone 2, then sprint to cone 3 then sprint forward and backpedal back. 4 Cone Drill 1. Start at the first cone and sprint to cone 2, then shuffle to cone 3, then backpedal to cone 4, and finish by shuffling back to cone 1. Upper Body Sprints 1. Sit on the ground with legs straight out in front. 2. Using only arms, simulate running motion keeping elbows locked and using shoulders. 3. Do not cross your body with your arms, keep them in a straight line. Plyometric Workouts Plyo Square 1. Stay in an athletic position while doing plyos, keeping knees bent and on balls of feet. 2. When jumping, use quick motions making sure not to slide and stay off of the lines. 3. Jump as quick and as accurately as possible and follow workout patterns. 4. If foam blocks are not available, use cones or other substitute. 5. O-Line and D-Line do not do 1 foot jumps or more than 2 foam blocks.

9 WORKOUT #1 VIKING FOOTBALL PLYOMETRICS Both Legs: 1-2 Max in 20 sec. 1-4 Max in 20 sec Max in 20 sec Max in 20 sec Max in 20 sec. Single Leg: 1-2 Max in 10 sec. 1-4 Max in 10 sec. 1-3 Max in 10 sec. 4-2 Max in 10 sec. Both Legs: 1-2 Max in 10 sec. (1 foam block) 1-4 Max in 10 sec. Both Legs: Max in 20 sec. 1-3 Max in 20 sec Max in 20 sec. 4-2 Max in 20 sec.

10 VIKING FOOTBALL PLYOMETRICS WORKOUT # Both Legs: 1-2 Max in 20 sec Max in 20 sec Max in 20 sec Max in 20 sec. Single Leg: 1-2 Max in 10 sec. ( 2 x Each Leg) 1-4 Max in 10 sec. ( 2 x Each Leg) 1-3 Max in 10 sec. ( 2 x Each Leg) 4-2 Max in 10 sec. ( 2 x Each Leg) Both Legs: 1-2 Max in 10 sec. ( 2 x ) (1 foam block) 1-4 Max in 10 sec. ( 2 x ) Both Legs: 1-4 Max in 5 sec. ( 4 x ) (2 foam blocks) Both Legs: Max in 20 sec Max in 20 sec. 1-3 Max in 20 sec. 4-2 Max in 20 sec.

11 VIKING FOOTBALL PLYOMETRICS WORKOUT #3 Box Jumps 6" Box 12 Reps (Single Leg) 18" Box 12 Reps (Both Legs) 24" Box 12 Reps (Both Legs) 28" Box 12 Reps (Both Legs) Both Legs: 1-2 Max in 10 sec Max in 10 sec Max in 10 sec. 1-3 Max in 10 sec. Single Leg: 1-2 Max in 15 sec Max in 15 sec. Sprint Strides: 28" Box 14 Reps. 24" Box 14 Reps. 18" Box 14 Reps. 6" Box 14 Reps. Box Jumps: 18" Box Max in 10 sec.

12 VIKING FOOTBALL PLYOMETRICS WORKOUT # Both Legs: 1-2 Max in 20 sec Max in 20 sec Max in 20 sec Max in 20 sec. Single Leg: 1-2 Max in 10 sec. ( 2 x Each Leg) 1-4 Max in 10 sec. ( 2 x Each Leg) Both Legs: 1-2 Max in 10 sec. ( 2 x ) (2 foam blocks) 1-4 Max in 10 sec. ( 2 x ) Both Legs: 1-4 Max in 5 sec. ( 4 x ) (3 foam blocks) Both Legs: / Max in 20 sec. ( 2 x ) 1-3 Max in 20 sec. ( 2 x ) / Max in 20 sec. ( 2 x ) 4-2 Max in 20 sec. ( 2 x )

13 VIKING FOOTBALL PLYOMETRICS WORKOUT #5 Box Jumps 6" Box 14 Reps (Single Leg) 2 sets 12" Box 14 Reps (Both Legs) 2 sets 18" Box 14 Reps (Both Legs) 2 sets 24" Box 14 Reps (Both Legs) 2 sets 6" Box 14 Reps (Single Leg) 1 set Both Legs: 1-2 Max in 10 sec Max in 10 sec Max in 10 sec Max in 10 sec. Box Jumps 6" Box 14 Reps (Single Leg) 2 sets 12" Box 14 Reps (Both Legs) 2 sets 18" Box 14 Reps (Both Legs) 2 sets 6" Box 22 Reps (Single Leg) 3 sets

14 VIKING FOOTBALL PLYOMETRICS WORKOUT # Both Legs: 1-2 Max in 20 sec Max in 20 sec Max in 20 sec Max in 20 sec. Single Leg: 1-2 Max in 10 sec. ( 2 x Each Leg) 1-4 Max in 10 sec. ( 2 x Each Leg) Both Legs: 1-2 Max in 10 sec. ( 2 x ) (2 foam blocks) 1-4 Max in 10 sec. ( 2 x ) Both Legs: 1-4 Max in 5 sec. ( 4 x ) (3 foam blocks) Both Legs: / Max in 20 sec. ( 2 x ) 1-3 Max in 20 sec. ( 2 x ) / Max in 20 sec. ( 2 x ) 4-2 Max in 20 sec. ( 2 x )

15 MISSOURI VALLEY COLLEGE FOOTBALL SUMMER TRAINING '08 MAX June 8: lbs. July 6: lbs. HANG CLEAN: SQUAT BENCH INCLINE WEIGHT LBS. LBS. LBS. LBS. LBS. % BODY FAT % 16 X 110 YDS. OL=22 seconds DL=20 seconds TE/K/LB/QB=18 seconds DB/WR/RB=17 seconds "If you believe in yourself and have dedication and pride and never quit, you'll be a winner. The price of victory is high, but so are the rewards." Paul "Bear" Bryant

16 WEIGHT BY PERCENTAGE CHART LBS. 50% 52% 55% 57% 60% 62% 65% 67% 70% 72% 75% 77% 80% 82% 85% 87% 90% 92% 95% 97%

17 WEIGHT BY PERCENTAGE CHART LBS. 50% 52% 55% 57% 60% 62% 65% 67% 70% 72% 75% 77% 80% 82% 85% 87% 90% 92% 95% 97%

18 GOALS FOR AUGUST 2008 Bench Squat Cleans Vertical Weight Pro Agility 110's 2008 Viking Football Lifting Position Records Quarterbacks 40 yard dash Bench Press Back Squat Hang Clean Pro Agility Chris White Chris White Chirs White Micah Peterson Eric Carrillo 4.87sec 325lbs 395lbs 280lbs 4.5sec Offensive Line 40 yard dash Bench Press Back Squat Hang Clean Pro Agility Marque Black/Nick Peker Marque Black Nick Peker Zach Wybert Brett Speed 5.1sec 380lbs 625lbs 340lbs 4.67 sec Defensive Line 40 yard dash Bench Press Back Squat Hang Clean Pro Agility Larry Wentzel Merlin Benefield Merlin Benefield Merlin benefield Anthony Collins 4.47sec 405lbs 640lbs 370lbs 4.43sec Linebackers 40 yard dash Bench Press Back Squat Hang Clean Pro Agility Billy Atlas Soane Sevelo Bryan Crayton Jesse Putnam Billy Atlas 4.55sec 365lbs 615lbs 340lbs 4.28sec Tight Ends 40 yard dash Bench Press Back Squat Hang Clean Pro Agility Daniel Gray Tommy Pinta Tommy Pinta Marcus Nichelson Daniel Gray 4.63sec 350lbs 525lbs 330lbs 4.44sec Running Backs 40 yard dash Bench Press Back Squat Hang Clean Pro Agility Robert Holmes Robert Holmes Robert Holmes Jacob Cahill Jacob Cahill 4.44sec 350lbs 530lbs 360lbs 4.19sec Wide Receivers 40 yard dash Bench Press Back Squat Hang Clean Pro Agility Jon Nunez Kenneth Reed Kenneth Reed Kenneth Reed Chris Mosely/Kenneth Reed 4.47sec 380lbs 500 lbs 255lbs 4.53sec Def. Backs 40 yard dash Bench Press Back Squat Hang Clean Pro Agility Steven Price Drew Hauskins Drew Hauskins Drew Hauskins Steven Price 4.4sec 345lbs 515lbs 340lbs 4.28sec Kicker/Punter Bench Press Squat Chris Heale Chris Heale 250lbs 315lbs

19 VIKING FOOTBALL WEEK 1 : Monday,May 19- Friday, May 23 Day 1 Day 2 1. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight 2. Jump Shrugs (See Wall Chart) 2. Squat (See Wall Chart) 3. Pullups 3x10 3. Bar Kick Ups 3x10 4. Dips 3x10 4. High Pull (See Wall Chart) 5. Neck 1x12 Each Way 5. Upright Wide Grip Rows 3x10 6. Shoulder Blasters 2x12 6. Glute Ham 3x10 Day 3 Day 4 1. Close Grip Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight 2. Incline (See Wall Chart) 2. Dumbell Squat 3x8 3. Split Jerks 3x10 3. Lunges 3x10 4. Jammers 3x10 (if no jammer do 7&8) 4. Cleans (See Wall Chart) 5. Dips 2x10 5. Shrugs 3x10 6. Neck 1x12 6. Glute Ham 3x10 7. Dum Bell Lunges 3x15(each way) 7. Bent Over Rows 3x10 8. Medicine Ball Squat 3x15 8. Pull-Ups 2x7 Day 1 & 3 Day 2 & 4 LEAD INS LEAD INS 5 MINUTES JUMP ROPE 4 X 30 SECS JUMP ROPE 10 SQUAT JUMPS 10 SQUAT JUMPS LEAD OUTS LEAD OUTS 3X 20 THROW DOWNS 4 X 20 V-Ups 50s 2x50 2 X 20 Side Touches Day 2 Conditioning Day 3 Conditioning 2 x 800's (3 min rest) 8 x 110 yd. Striders, (30 sec.rest) 4 x 400's (3 min rest) 2 x 110 yd. Backward striders (45 sec rest) 6 x200's (2 min rest) stretch 8 x 100's (1 min rest)

20 WALL CHART WEEK 1 : Monday,May 21- Friday, May 25 DAY 1 BENCH MAX 10 50% 10 65% 10 70% INCLINE Jump Shrug DAY 2 High Pull MAX 10 50% 10 65% 10 70% MAX 10 50% 10 65% 10 70% MAX 10 50% 10 65% 10 70% SQUAT MAX 10 50% 10 65% 10 70% DAY 3 CLOSE GRIP BENCH MAX 10 50% 10 60% 10 65% 10 70% DAY 3 INCLINE DAY 4 CLEAN DAY 4 SQUAT MAX 10 50% 10 60% 10 65% 10 70% MAX 8 50% 8 60% 8 65% 8 70% MAX 8 50% 8 60% 8 65% 8 70%

21 VIKING FOOTBALL WEEK 2: Monday, May 26- Friday, May 30 Day 1 Day 2 1. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight 2. Jump Shrugs (See Wall Chart) 2. Squat (See Wall Chart) 3. Pullups 3x10 3. Bar Kick Ups 3x10 4. Dips 3x10 4. High Pull (See Wall Chart) 5. Neck 1x12 Each Way 5. Upright Wide Grip Rows 3x10 6. Shoulder Blasters 2x12 6. Glute Ham 3x10 Day 3 Day 4 1. Close Grip Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight 2. Incline (See Wall Chart) 2. Dumbell Squat 3x8 3. Split Jerks 3x10 3. Lunges 3x10 4. Jammers 3x10 (if no jammer do 7&8) 4. Cleans (See Wall Chart) 5. Dips 2x10 5. Shrugs 3x10 6. Neck 1x12 6. Glute Ham 3x10 7. Dum Bell Lunges 3x15(each way) 7. Bent Over Rows 3x10 8. Medicine Ball Squat 3x15 8. Pull-Ups 2x7 Day 1 & 3 Day 2 & 4 LEAD INS LEAD INS 5 MINUTES JUMP ROPE 8 X 30 SECS SPEED JUMP ROPE 12 SQUAT JUMPS 12 SQUAT JUMPS LEAD OUTS LEAD OUTS IN THE V 2x50 LEG RAISES 2x50 JACKNIFE 2x50 OBLIQUES 2x50 Day 2 Conditioning Day 3 Conditioning 1 mile run 1 mile run 9 x 110 yd striders (30 sec. Rest) Flying sprints-(skip 10yd., sprint 25 yd, 2 x 110 yd backward striders (45 sec. Rest) decelerate 15 yd) X10 stretch Upper body sprints 4 X10 stretch

22 WALL CHART WEEK 2: Monday, May 28- Friday, June 1 DAY 1 BENCH INCLINE Jump Shrug DAY 2 High Pull MAX 10 50% 10 65% 10 70% MAX 10 50% 10 65% 10 70% MAX 10 50% 10 65% 10 70% MAX 10 50% 10 65% 10 70% SQUAT MAX 10 50% 10 65% 10 70% DAY 3 CLOSE GRIP BENCH MAX 10 50% 10 60% 10 65% 10 70% INCLINE MAX 10 50% 10 60% 10 65% 10 70% DAY 4 CLEAN MAX 10 50% 10 60% 10 65% 10 70% SQUAT MAX 10 50% 10 60% 10 65% 10 70%

23 VIKING FOOTBALL WEEK 3 : Monday,June 2- Friday, June 6 Day 1 Day 2 1. Bench (See Wall Chart) 1. Incline (See Wall Chart) 2. Jump Shrugs (See Wall Chart) 2. Squat (See Wall Chart) 3. Pullups 3x10 3. Bar Kick Ups 3x10 4. Dips 3x10 4. High Pull (See Wall Chart) 5. Neck 1x12 Each Way 5. Upright Wide Grip Rows 3x10 6. Shoulder Blasters 2x12 6. Glute Ham 3x10 Day 3 Day 4 1. Close Grip Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight 2. Split Jerks 3x10 2. Dumbell Squat 3x8 3. Jammers 3x10 (if no jammer do 7&8) 3. Lunges 3x10 4. Dips 2x10 4. Cleans (See Wall Chart) 5. Neck 1x12 5. Shrugs 3x10 6. Dum Bell Lunges 3x15(each way) 6. Glute Ham 3x10 7. Medicine Ball Squat 3x15 7. Bent Over Rows 3x10 Day 1 & 3 8. Pull-Ups 2x7 LEAD INS Day 2 & 4 5 MINUTES JUMP ROPE LEAD INS 15 SQUAT JUMPS 8 X 15 SECS SPEED JUMP ROPE LEAD OUTS 15 SQUAT JUMPS IN THE V 2x50 LEAD OUTS PUSH PULL 2x50 THROW DOWNS 2x25 Day 2 Conditioning OBLIQUES 2x50 1 mile run Day 3 Conditioning 10 X 110 yd striders, (30 sec. Rest) 1 mile run 2 X110 yd. Backward strider, (45 sec. Rest) 20 X10 yds Pro Agility 3X each way 15 X 20 yds 10 X 30 yds 5 X 40 yds 40 starts (5yds X 25)

24 WALL CHART WEEK 3 : Monday,June 4- Friday, June 8 DAY 1 BENCH MAX 8 50% 8 65% 8 70% 8 75% 8 80% INCLINE MAX 8 50% 8 65% 8 70% 8 75% 8 80% DAY 2 CLEAN MAX 6 50% 6 60% 6 65% 6 70% 6 75% SQUAT MAX 6 50% 6 60% 6 65% 6 70% 6 75% DAY 3 LOSE GRIP BENCH MAX 6 50% 6 70% 6 75% 6 80% 6 85% INCLINE MAX 6 50% 6 70% 6 75% 6 80% 6 85% DAY 4 CLEAN MAX 6 50% 6 70% 6 75% 6 80% 6 85% SQUAT MAX 6 50% 6 70% 6 75% 6 80% 6 85%

25 VIKING FOOTBALL WEEK 4: Monday,June 9 - Friday, June 13 Day 1 Day 2 1. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight 2. Dum Bell Incline 3x8 2. Squat (See Wall Chart) 3. Jump Shrugs (See Wall Chart) 3. Bar Kick Ups 3x10 4. Pullups 3x10 4. High Pull (See Wall Chart) 5. Dips 3x10 5. Upright Wide Grip Rows 3x10 6. Neck 1x12 Each Way 6. Glute Ham 3x10 Day 3 Day 4 1. Close Grip Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight 2. Incline (See Wall Chart) 2. Dumbell Squat 3x8 3. Split Jerks 3x10 3. Lunges 3x10 4. Jammers 3x10 (if no jammer do 7&8) 4. Cleans (See Wall Chart) 5. Dips 2x10 5. Shrugs 3x10 6. Neck 1x12 6. Glute Ham 3x10 7. Dum Bell Lunges 3x15(each way) 7. Bent Over Rows 3x10 8. Medicine Ball Squat 3x15 8. Pull-Ups 2x7 Day 1 & 3 Day 2 & 4 LEAD INS LEAD INS 5 MINUTES JUMP ROPE 8 X 30 SECS SPEED JUMP ROPE 3X10 SQUAT JUMPS 3X10 SQUAT JUMPS LEAD OUTS LEAD OUTS Russian Twist 2x20 Throw Downs 4x25 Leg Raises 3x30 Torso Training 2x20 Secs Day 1 Conditioning Day 2 Conditioning 1 mile run 1 mile run 11 x 110 yd striders, (30 sec. Rest) plyometric workout #1 2 x 110 yd backward striders, (45 sec. Rest) metabolic sets 1-4 Pro Agility 3x Each Way 40 starts, 5 yds. X 10 Day 3 Conditioning 1 mile run 4 X 400's (60 sec. Rest) 8 X 100's (yds) 45 sec rest 6 X 40's (yds) 35 sec rest 4 X 30's (yds) 30 sec rest

26 VIKING FOOTBALL WEEK 4: Monday,June 11 - Friday, June 15 DAY 1 BENCH INCLINE DAY 2 CLEAN SQUAT DAY 3 CLOSE GRIP BENCH INCLINE DAY 4 CLEAN SQUAT MAX 6 50% 6 70% 6 75% 80% 80% MAX 6 50% 6 70% 6 75% 80% 80% MAX 6 50% 6 70% 6 75% 80% 80% MAX 6 50% 6 70% 6 75% 80% 80% MAX 10 50% 10 60% 10 70% MAX 10 50% 10 60% 10 70% MAX 6 50% 6 60% 6 70% MAX 10 50% 10 60% 10 70%

27 VIKING FOOTBALL WEEK 5 : Monday,June 16- Friday,June 20 Day 1 Day 2 1. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight 2.Dum Bell Incline 3x8 2. Squat (See Wall Chart) 3. Jump Shrugs (See Wall Chart) 3. Bar Kick Ups 3x10 4. Pullups 3x10 4. High Pull (See Wall Chart) 5. Dips 3x10 5. Upright Wide Grip Rows 3x10 6. Neck 1x12 Each Way 6. Glute Ham 3x10 7. Shoulder Blasters 2x12 Day 4 Day 3 1. Overhead Squat 2x10 Light Weight 1. Close Grip Bench (See Wall Chart) 2. Dumbell Squat 3x8 2. Incline (See Wall Chart) 3. Lunges 3x10 3. Split Jerks 3x10 4. Cleans (See Wall Chart) 4. Jammers 3x10 (if no jammer do 7&8) 5.Dumb Bell Shrugs 3x10 5. Dips 2x10 6. Glute Ham 3x10 6. Neck 1x12 7. Bent Over Rows 3x10 7. Dum Bell Lunges 3x15(each way) 8. Pull-Ups 2x7 8. Medicine Ball Squat 3x15 Day 2 & 4 Day 1 & 3 LEAD INS LEAD INS 4 X 30 SECS JUMP ROPE 5 MINUTES JUMP ROPE 3X10 SQUAT JUMPS 3X10 SQUAT JUMPS LEAD OUTS LEAD OUTS 2 X 25 V-Ups 3X 20 THROW DOWNS 4 X 20 Side Touches 4x30 LEG RAISES Day 2 Conditioning Day 1 Conditioning 2 mile run 2 mile run 12 x 110 yd striders, (30 sec. Rest) upper body sprints 4 x 10's 2 x 110 yd backward striders, (45 sec. Rest) flying sprint-(skip x10, sprintx30, Pro Agility 3x Each Way deceleratex15) x4 cone drill 4x each way Day 3 Conditioning 2 mile run plyometric workout #2 15 x 40 yds

28 WALL CHART WEEK 5 : Monday,June 18- Friday,June 22 DAY 1 BENCH MAX 10 50% 8 60% 8 70% 8 75% 8 80% 8 80% INCLINE MAX 10 50% 8 60% 8 70% 8 75% 8 80% 8 80% Jump Shrug MAX 10 50% 8 60% 8 70% 8 75% 8 80% 8 80% DAY 2 High Pull MAX 10 50% 8 60% 8 70% 8 75% 8 80% 8 80% SQUAT MAX 10 50% 8 60% 8 70% 8 75% 8 80% 8 80% DAY 3 CLOSE GRIP BENCH MAX 10 50% 8 60% 8 70% 8 75% 8 80% 8 80% INCLINE MAX 10 50% 8 60% 8 70% 8 75% 8 80% 8 80% DAY 4 CLEAN MAX 10 50% 8 60% 8 70% 8 75% 8 80% 8 80%

29 VIKING FOOTBALL WEEK 6 : Monday,June 23- Friday,June 27 Day 1 Day 2 1. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight 2. Dum Bell Incline 3x8 2. Squat (See Wall Chart) 3. Jump Shrugs (See Wall Chart) 3. Bar Kick Ups 3x10 4. Pullups 3x10 4. High Pull (See Wall Chart) 5. Dips 3x10 5. Upright Wide Grip Rows 3x10 6. Neck 1x12 Each Way 6. Glute Ham 3x10 7. Shoulder Blasters 2x12 Day 4 Day 3 1. Overhead Squat 2x10 Light Weight 1. Close Grip Bench (See Wall Chart) 2. Dumbell Squat 3x8 2. Incline (See Wall Chart) 3. Lunges 3x10 3. Split Jerks 3x10 4. Cleans (See Wall Chart) 4. Jammers 3x10 (if no jammer do 7&8) 5. Shrugs 3x10 5. Dips 2x10 6. Glute Ham 3x10 6. Neck 1x12 7. Bent Over Rows 3x10 7. Dum Bell Lunges 3x15(each way) 8. Pull-Ups 2x7 8. Medicine Ball Squat 3x15 Day 2 Day 1 Conditioning LEAD INS 2 mile run Jump Rope-Skipx100/High Kneex x 100 yds (45 sec rest) Squat jumps 15 8 x 50 yds (40 sec rest) LEAD OUTS 6 x 40 yds (30 sec rest) ISOMETRIC 8's x3 4 x 20 yds (15 sec rest) HANGING LEG RAISES 3x25 Day 2 Conditioning Day 3 Conditioning plyometric workout #3 13 x 110 yd striders, (30 sec. Rest) 40 starts 10x5yds 2 x 110 yd backward striders, (45 sec. Rest) 2 mile run Pro Agility 3x Each Way 2 mile run

30 Wall Chart WEEK 6 : Monday,June 25- Friday,June 29 DAY 1 BENCH MAX 10 50% 4 85% 3 90% 2 95% INCLINE MAX 10 50% 8 60% 8 65% 8 70% Jump Shrug MAX 10 50% 5 75% 5 80% 4 85% DAY 2 High Pull MAX 10 50% 4 85% 3 90% 2 95% SQUAT MAX 10 50% 4 85% 3 90% 2 95% DAY 3 CLOSE GRIP BENCH MAX 10 50% 8 60% 8 65% 8 70% INCLINE MAX 10 50% 8 60% 8 65% 8 70% DAY 4 CLEAN MAX 10 50% 5 75% 5 80% 4 85% SQUAT MAX 10 50% 8 60% 8 65% 8 70%

31 VIKING FOOTBALL DAILY WORKOUT SCHEDULE JULY 4TH WEEK: MONDAY, JULY 2-FRIDAY, JULY 6 The Entire Week is a REST WEEK If you would like to continue to lift, repeat Week 6 There is no running or Lead In/Out for this week. Use this week to allow your legs to fully recover. REMEMBER CELEBRATION IN MODERATION!

32 VIKING FOOTBALL WEEK 7 : Monday,July 7- Friday, July 11 Day 1 Day 2 1. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight 2. Dum Bell Incline 3x8 2. Squat (See Wall Chart) 3. Jump Shrugs (See Wall Chart) 3. Bar Kick Ups 3x10 4. Pullups 3x10 4. High Pull (See Wall Chart) 5. Dips 3x10 5. Upright Wide Grip Rows 3x10 6. Neck 1x12 Each Way 6. Glute Ham 3x10 7. Shoulder Blasters 2x12 Day 4 Day 3 1. Overhead Squat 2x10 Light Weight 1. Close Grip Bench (See Wall Chart) 2. Dumbell Squat 3x8 2. Incline (See Wall Chart) 3. Lunges 3x10 3. Split Jerks 3x10 4. Cleans (See Wall Chart) 4. Jammers 3x10 (if no jammer do 7&8) 5. Shrugs 3x10 5. Dips 2x10 6. Glute Ham 3x10 6. Neck 1x12 7. Bent Over Rows 3x10 7. Dum Bell Lunges 3x15 8. Pull-Ups 2x7 8. Medicine Ball Squat 3x15 Day 2 Day 1 Conditioning LEAD INS 2 mile run Jump Rope 2 Legs x350 3 cone drill x 6 Squat jumps 15 4 cone drill x 8 LEAD OUTS triangle drill x 10 ISOMETRIC 8's x3 Day 2 Conditioning HANGING LEG RAISES 3X25 2 mile run Day 3 Conditioning 14 x 110 yd striders, (30 sec. Rest) 2 mile run 2 x 110 yd backward striders, (45 sec. Rest) plometric workout #4 Pro Agility 3x Each Way 40 starts 10 x 10 yds

33 Wall Chart WEEK 7 : Monday,July 9- Friday, July 13 DAY 1 BENCH MAX 10 50% 4 85% 3 90% 2 95% SQUAT MAX 10 50% 4 85% 3 90% 2 95% DAY 2 INCLINE MAX 10 50% 6 65% 6 70% 6 80% CLEAN MAX 10 50% 4 85% 3 90% 2 95% DAY 3 CLOSE GRIP MAX 10 50% 4 85% 3 90% 2 95% SQUAT MAX 10 50% 6 65% 6 70% 6 80% DAY 4 CLEAN MAX 10 50% 4 85% 3 90% 2 95%

34 VIKING FOOTBALL WEEK 8 : Monday,July 14- Friday, July 18 Day 1 Day 2 1. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight 2. Dum Bell Incline 3x8 2. Squat (See Wall Chart) 3. Jump Shrugs (See Wall Chart) 3. Bar Kick Ups 3x10 4. Pullups 3x10 4. High Pull (See Wall Chart) 5. Dips 3x10 5. Upright Wide Grip Rows 3x10 6. Neck 1x12 Each Way 6. Glute Ham 3x10 7. Shoulder Blasters 2x12 Day 3 Day 4 1. Close Grip Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight 2. Incline (See Wall Chart) 2. Dumbell Squat 3x8 3. Split Jerks 3x10 3. Lunges 3x10 4. Jammers 3x10 (if no jammer do 7&8) 4. Cleans (See Wall Chart) 5. Dips 2x10 5. Shrugs 3x10 6. Neck 1x12 6. Glute Ham 3x10 7. Front/Back/Lateral DB Lunge 3x15 7. Bent Over Rows 3x10 8. Medicine Ball Squat 3x15 8. Pull-Ups 2x7 Day 1 Conditioning Day 2 2 mile run LEAD INS 1 x 800 (3 minute rest) Jump Rope 2 Legs x250/ 1 Leg x100 2 x 400 (2 minute rest) Squat jumps 2x10 3 x 200 (1 minute rest) LEAD OUTS 15 x 40 yds ( 45 sec rest) 3x25 Push Pulls Leg Raises 2X50 Day 2 Conditioning Day 3 Conditioning plyometric workout #5 2 mile run 40 starts 15 x 10 yds 16 x 110 yd striders, (30 sec. Rest) 2 mile run 2 x 110 yd backward striders, (45 sec. Rest) Pro Agility 3x Each Way

35 Wall Chart WEEK 8 : Monday,July 16- Friday, July 2 DAY 1 BENCH MAX 10 50% 6 75% % 4 90% SQUAT MAX 10 50% 6 60% 6 65% 6 70% 6 75% DAY 2 INCLINE MAX 10 50% 6 75% % 4 90% CLEAN MAX 10 50% 6 75% % 4 90% DAY 3 BENCH MAX 10 50% 6 75% % 4 90% SQUAT MAX 10 50% 6 75% % 4 90% DAY 4 CLEAN MAX 10 50% 6 75% % 4 90%

36 4 85% 6 70% 4 85% 4 85% 4 85% 4 85% 4 85%

37 VIKING FOOTBALL WEEK 9 : Monday, July 21- Friday, July 25 Day 1 Day 2 1. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight 2. Dum Bell Incline 3x8 2. Squat (See Wall Chart) 3. Jump Shrugs (See Wall Chart) 3. Bar Kick Ups 3x10 4. Pullups 3x10 4. High Pull (See Wall Chart) 5. Dips 3x10 5. Upright Wide Grip Rows 3x10 6. Neck 1x12 Each Way 6. Glute Ham 3x10 7. Shoulder Blasters 2x12 Day 4 Day 3 1. Overhead Squat 2x10 Light Weight 1. Close Grip Bench (See Wall Chart) 2. Dumbell Squat 3x8 2. Incline (See Wall Chart) 3. Lunges 3x10 3. Split Jerks 3x10 4. Cleans (See Wall Chart) 4. Jammers 3x10 (if no jammer do 7&8) 5. Shrugs 3x10 5. Dips 2x10 6. Glute Ham 3x10 6. Neck 1x12 7. Bent Over Rows 3x10 7. Front/Back/Lateral DB Lunge 3x15 8. Pull-Ups 2x7 8. Medicine Ball Squat 3x15 Day 1-4 Day 1 Conditioning LEAD INS mile run Jump Rope 2 Legs 4 x 45sec 1 x 800 jog,stride,sprint Squat jumps 2x10 1 x110 sprint (rest 1:00 minute) LEAD OUTS (1x80,1x60,6x40,6x20yds) rest 45 sec. 10 min stretch Day 2 Conditioning 50s mile run Day 3 Conditioning planks mile run 30sec./45sec./115sec. X3 plyometric workout #7 10 min stretch 40 starts 15 x 10 yds 10 min stretch Day 4 Conditioning mile run 18 x 110 yd striders, (30 sec. Rest) 2 x 110 yd backward striders, (45 sec. Rest) Pro Agility 3x Each Way

38 Wall Chart WEEK 9 : Monday, July 23- Friday, July 27 DAY 1 BENCH MAX 10 50% 6 75% % 4 90% SQUAT MAX 10 50% 6 75% % 4 90% Jump Shrug MAX 10 50% 6 75% % 4 90% DAY 2 INCLINE MAX 10 50% 6 75% % 4 90% High Pull MAX 10 50% 6 75% % 4 90% DAY 3 Close Grip MAX 10 50% 6 75% % 4 90% SQUAT MAX 10 50% 6 75% % 4 90% DAY 4 CLEAN MAX 10 50% 6 75% % 4 90%

39 VIKING FOOTBALL WEEK 10 : Monday,July 28- Friday, Aug, 1 Day 1 Day 2 1. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight 2.Dum Bell Incline 3x8 2. Squat (See Wall Chart) 3. Jump Shrugs (See Wall Chart) 3. Bar Kick Ups 3x10 4. Pullups 3x10 4. High Pull (See Wall Chart) 5. Dips 3x10 5. Upright Wide Grip Rows 3x10 6. Neck 1x12 Each Way 6. Glute Ham 3x10 7. Shoulder Blasters 2x12 Day 4 1. Overhead Squat 2x10 Light Weight Day 3 2. Dumbell Squat 3x8 1. Close Grip Bench (See Wall Chart) 3. Lunges 3x10 2. Incline (See Wall Chart) 4. Cleans (See Wall Chart) 3. Split Jerks 3x10 5. Shrugs 3x10 4. Jammers 3x10 (if no jammer do 7&8) 6. Glute Ham 3x10 5. Dips 2x10 7. Bent Over Rows 3x10 6. Neck 1x12 8. Pull-Ups 2x7 7. Front/Back/Lateral DB Lunge 3x15 Day Medicine Ball Squat 3x15 LEAD INS Day 1 Conditioning Jump Rope 2 Legs x300 2 mile run Squat jumps 2x10 metabolic (sets 1,2,3,4,1,2,3) LEAD OUTS 1:00 rest between sets Leg Raises 4X25 Jacknife 3x20 Day 2 Conditioning Day 3 Conditioning 2 mile run 2 mile run 20 x 110 yd striders, (30 sec. Rest) plyometric workout #7 2 x 110 yd backward striders, (45 sec. Rest) 40 starts 15 x 10 yds Pro Agility 3x Each Way Day 4 Conditioning 2 mile run 1 x 800 jog,stride,sprint 1 x110 sprint (rest 1:00 minute) (1x80,1x60,6x40,6x20yds) rest 45 sec.

40 Wall Chart WEEK 10 : Monday,July 30- Friday, Aug, 3 DAY 1 BENCH MAX 10 50% 8 75% 8 80% 2 90% Jump Shrug MAX 10 50% 8 75% 8 80% 2 90% DAY 2 INCLINE MAX 10 50% 8 75% 8 80% 2 90% High Pull MAX 10 50% 8 75% 8 80% 2 90% Squat MAX 10 50% 8 75% 8 80% 2 90% DAY 3 Close Grip MAX 10 50% 8 75% 8 80% 2 90% DAY 4 CLEAN MAX 10 50% 8 75% 8 80% 2 90%

41 VIKING FOOTBALL WEEK 11 : Monday, Aug. 4- Friday, Aug. 8 Day 1 Day 2 1. Bench (See Wall Chart) 1. Incline (See Wall Chart) 2. Jump Shrug (See Wall Chart) 2. High Pull (See Wall Chart) 3. Dips 3x12 3. Squat (See wall Chart) 4. Front Lat Pull Downs 3x10 4. Glute Ham 3x10 5. Jammer 3x8 5. Pull Ups 3x7 6. Neck 1x12 Each Way 6. DB Rows 3x10 Day 3 7. Neck 1x12 Each Way NO WORKOUT Day 1 & 3 REST YOUR BODY TO PREPARE FOR LEAD INS TESTING Jump Rope 2 Legs x 500 (Bench, Squat, Hang Clean, 40s Squat jumps 3x10 and Pro Agility) LEAD OUTS Remember to take a day off between Throw Downs 4x25 conditioning!!!! Bench Crunch 2x20x35lbs Day 1 Conditioning Day 2 2 mile run LEAD INS plyometric workout #7 Jump Rope 2 Legs x starts 15 x 10 yds Skip x100, High Knee x100 Day 2 Conditioning LEAD OUTS 2 mile run 4x25 Push Pulls 21 x 110 yd striders, (30 sec. Rest) Leg Raises 4X25 2 x 110 yd backward striders, (45 sec. Rest) Day 3 Conditioning Pro Agility 3x Each Way 3mile run (optional) Day 4 Conditioning 3 mile run optional

42 Wall Chart WEEK 11 : Monday, Aug. 6- Friday, Aug. 10 DAY 1 BENCH MAX 10 50% 8 75% 8 80% Jump Shrug MAX 10 50% 8 75% 8 80% 2 90% DAY 2 INCLINE MAX 10 50% 6 70% 6 75% 3 80% High Pull MAX 10 50% 8 75% 8 80% 2 90% Squat MAX 10 50% 8 75% 8 80%