2011 NSU Football Summer Program Manual

7/29/2019 2011 NSU Football Summer Program Manual

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The following information is your Spring/SummerStrength and Conditioning program. This programcovers all of your training sessions from May 31 -

August 8.

Each one of you is expected to follow this programto the best of your ability. If you cannot performan exercise for what ever reason we will findalternative exercises for you.

I have made numerous upgrades to our overallprogram. This new schedule will have you in greatcondition when you return to campus for the fallsemester

If you ever have any problems please call (605)-626-3987 or email me [email protected]

Have a great summer.

Contents

Strength Programs

Conditioning ProgramsFlexibility

Plyometric

Report Card


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NSU Summer TrainingThis packet is merely a tool to assist you in your physical preparation. You must add the work ethic, attitude, toughness, and determination to derive the benefits from what is

in print. The work has been planned for you; now, you must work the plan.

This packet was designed with the intent of providing a comprehensive, efficient, productive, and safe approach to your physical preparation as a Northern State Athlete.

The strength training section of this manual presents an in-depth description of our program here at Northern State. It is imperative that you read the entire section and

understand the proper implementation of the protocol before

you begin training. Call us if any aspect of the program puzzles you; get all of your questions answered up front.

Our condition program is designed to help you report to camp at the optimal level of conditioning. It follows a logical and systematic progression, beginning with longerduration runs, followed by intermediate intervals in early June, and progresses to high-intensity intervals..

An overview of our approach indicates that we have addressed all of the vital components of a comprehensive strength, conditioning, power, and skill training program:

CHOOSING TO WINThis Program Has Been Prepared To Meet The Following Objectives:

To increase and maintain your function range of motion (FLEXIBILITY).

To increase and maintain your body strength levels for improved performance and reduce likelihood of serious injury

To increase your functional muscular mass which will enhance your ability for greater power output.

To keep your percentage of body fat at an acceptable and efficient level.To improve your muscular endurance.

To improve your cardiovascular/cardiopulmonary efficiency.

To improve your quickness and speed.

To acclimate your system to the heat and humidity of summer.

To prepare you for conditioning tests,

To make you MENTALLY and PHYSICALLY TOUGHER!

TO PREPARE YOU TO WIN!!!


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Controllable Factors in Athletic Conditioning:

REST AND RECOVERY Work Hard;but understand that you must allow your body a rest and recovery period. We are asking you to lift on three non-consecutive days;

not four, five, or six days per week. On the three days you lift, we expect you to work HARD, then allow your body the proper recovery and growth period. You will run at

varying intensities and concentrate on different aspects of cardio respiratory conditioning (aerobic and anaerobic), as well as perform various agility drills.

DIET This is extremely important and some suggestions are given in the nutritional section of this handout. Read the entire section; it will assist you in your daily nutritional

planning.

LIFE STYLE You cant train like an athlete, and in the meantime live life with little or no discipline. Drinking alcohol, late night partying and other various forms of

garbage will destroy you as both an athlete and a person.

YOUR COMMITMENT TO CONSISTENT TRAINING HABITS!

STRENGTH TRAINING PRINCIPLES

The five checkpoints below are an outline of our philosophy of training. Maximum gains will not be obtained if the following six checkpoints are not observed:

Full range of motion exercises: Raise and lower the weight through the muscles full range of motion.

Allow the muscles to raise the weight: Eliminate all arching, bouncing, throwing, and jerking movements while raising the weight. You must CONTROL the weight and

allow yourself, not momentum, to perform the work. More momentum means less work done by the muscle.

Emphasize the lowering of weight:

Allow the muscle to lower the weight in a controlled mannerdo not drop the weight.

The muscle that is used to raise the weight is the same muscle used to lower the weight. Use a 3-4 second count as a guideline to lower the weight.

You can lower approximately 40% more weight than you can raise. This is why we emphasize the lowering phase of the exercise.Allow 8 seconds to lower the weight during negative-only exercise.

The point of momentary muscular fatigue (MMF) has been reached when the athlete can no longer properly perform another good repetition. Many sets will be performed

with ALL-OUT EFFORT to MMF.

Recovery between sets should be approximately 90 seconds. This recovery time should gradually decrease to 60 seconds between exercises. The exception to the rule is

during multi-set routines, where the recovery time should be approximately 90-120 seconds (1.5 to 2 minutes) between sets.

Responsibilities of the spotter include:

Prevent injuryno arching, bouncing , or jerking of the weights.

Record all pertinent workout data on a workout card. Including seat height, weight used

, and reps performed.

Only record the good repetitions lifted not the forced or negative repetitions.

Coach the lifter dont just spot. Verbally encourage the lifter to exert an ALL-OUT EFFORT. Communicate and evaluate the lifters repetition quality and

duplication.Make the workout as hard and intense as possible for the lifter.


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THE WORKOUT

EACH AREA is to be worked every training day.

Perform the number of sets, repetitions, and forced repetitions indicated for each exercise.

Chart every workout, recording the perfect repetitions achieved in each set.

Attempt to beat the number of perfect repetitions achieved on a particular exercise on the next workout that exercise is us ed.

When 2 additional repetitions over the original number of good repetitions is achieved, add 5-10 lbs. to upper body exercises and 10- 20 lbs. to lower body exercises.

OVERLOAD!

RECORDING WORKOUT DATA

During each workout, you should record the amount of weight lifted and the number of repetitions performed for each exercise. This helps eliminate the duplication of a

previous workout and provides incentive for improvement. During a workout you will perform many exercises at varying repetitions and workloads. It will be quite difficult to

recall from one workout to another the specific accomplishments of prior training sessions. You should follow these guidelines when recording results on a workout card:

Only record the proper performed repetitions. Do not record the repetitions you thought you did, wish you did, or had help doing. If you complete six perfect repetitions

and your spotter helps you do three more, record six repetitions on the workout card.

Follow the order that the exercises are listed on the card. Selecting exercises haphazardly will lead to non-reproducible results.

Do not select exercises that are not listed on the card and do not only perform your favorite exercises. Most athletes like to choose exercises that they are good at. Truthfully,

you stand to gain the most by performing the exercises you like to do the least. There is no one exercise that our athletes perform that is more or less important than another.

Be aware of the number of repetitions that were previously performed on the exercise you are doing. If during the last workout you completed nine repetitions on the lateral

raise, the goal is now ten. Always refer back to the card. See what the last effort was and attempt to better it.

Understand that certain factors will affect the strength level of an athlete such as injury, time of the year (pre-season, mid-season, late-season), recent sleeping habits,

nutritional habits, stress level, and other environmental factors.

Increase weight once top of range is obtained. If the repetition is 12, when you perform 12 or more perfect repetitions, then next workout add more weight. Increase Neck

by 5 lbs, Upper Body and Arms by 5-10 lbs, and Lower Body by 10-20 lbs.

Perform as many repetitions as you can. Do not stop just because you reached your repetition goal. You must give an ALL-OUT EFFORT.


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LIFT

225/185 Bench Reps

Clean x 2

Snatch x 2

Squat x 3

Body Weight

Pre

Summer

Post

Summer

Turn in at the end of SUMMERNAME________________________


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Circuit

Quicks - Jump Rope 3 min.

Agility - choose x 4

Dynamic Warm Up

Partner Stretch

Core Training - choose x 1

Choose Chest Exercise x 12

Choose Back Exercise x 12

Choose Shoulder Exercise x12

Choose Triceps Exercise x 12

Choose Biceps Exercise x 12

Choose Leg Exercise, multijoint, non squat x 15

Repeat 3 times - 2 minute restbetween circuit

Single Leg Balance 3 x 30sec.

Post Stretch

Body Weight Program


Agility - choose x 4

Dynamic Warm Up

Partner Stretch

Core Training - choose x 1

Push Ups 3 x m25

Bench Dips 3 x m25

Dips 3 x m15

Chin Ups 3 x m10

Pull Ups 3 x m10

Squat 3 x 30

Lunge 3 x 20 each leg

Reverse Lunge 3 x 20 eachleg

Lateral Lunge 3 x 20 each leg

Step Ups 3 x 20 each leg

Single Leg Balance 3 x 30sec.

Post Stretch

Optional Program

Power Exercise

Clean, Whip Snatch, Push Press, PushJerk, Box Jumps

4 x 3

Squat Exercise

Front, Squat, Back Squat, OH Squat

4 x 6

Press Exercise

Rev. Bench Press, Bench Press, InclinePress, etc

4 x 6

Pull Exercise

Pull Ups, Row, High Rows, etc

3 x 8

Bicep Exercise

3 x 8

Triceps Exercise

3 x 8

Abs50 reps


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Program Lift

Day 1

Initials_____

Program Lift

Day 2

Initials_____

Program Lift

Day 3

Initials_____

Program Lift

Day 4

Initials_____

Program Lift

Day 5

Initials_____

Program Lift

Day 6

Initials_____

Program Lift

Day 7

Initials_____

Program Lift

Day 8

Initials_____

Program Lift

Day 9

Initials_____

Program Lift

Day 10

Initials_____

Program Lift

Day 11

Initials_____

Program Lift

Day 12

Initials_____

Program Lift

Day 13

Initials_____

Program Lift

Day 14

Initials_____

Program Lift

Day 15

Initials_____

Program Lift

Day 16

Initials_____

Program Lift

Day 17

Initials_____

Program Lift

Day 18

Initials_____

Program Lift

Day 19

Initials_____

Program Lift

Day 20

Initials_____

Program Lift

Day 21

Initials_____

Program Lift

Day 22

Initials_____

Program Lift

Day 23

Initials_____

Program Lift

Day 24

Initials_____

Program Lift

Day 25

Initials_____

Program Lift

Day 26

Initials_____

Program Lift

Day 27

Initials_____

Program Lift

Day 28

Initials_____

Program Lift

Day 29

Initials_____

Program Lift

Day 30

Initials_____

Program

Prescription

3 Lifts / Week

Program

Begins

5/31/2011

Program

Ends

8/5/2011

Turn in at the end of the SUMMERNAME________________________


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Monday

Quicks - Ladders 3 min.

Dynamic Warm Up

Core Training - # 1or # 2

Program Day 1

Post Stretch

Tuesday


Core Training - # 3 or # 4

Jump, Hops, Skips - #1 #2 or#3

Pull Ups

3 x max

Dips

3 x max

DB Overhead Press

3 x 10

DB Shrugs

3 x 20Split Squat

3 x 20 ea

Heel Raises/Dorsi Flex

3 x 15 ea

Post Stretch

Thursday



Jump, Hops, Skips - #4 #5 or#6

Pull Ups3 x max

Dips

3 x max

DB Overhead Press

3 x 10

DB Shrugs

3 x 20

SL Squat3 x 20 ea

Heel Raises/Dorsi Flex

3 x 15 ea

Post Stretch

Friday

Quicks - Ladders 3 min.

Dynamic Warm Up


Program Day 3

Post Stretch

Wednesday

Quicks - Dot Drills 3 min.

Dynamic Warm Up


Program Day 2

Post Stretch


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Additional ExercisesQBs

BO-Ext

Rotators

3 x 10s

(BB,DB,Band)

Face Pulls

3 x 10s

Band Drop

Backs

3 x 6

Band Ext/Int

Rotations

3 x 12

DB/BB-Pull

Overs

3x12

Punt/Kick

Vert Max

ResistedKicks 3 x 8

Band Hip

Flexors

3 x 8

Band Hip

Extensors

3 x 8

Line

Db Iso Squat Holds

Db Drop Squats 3 x 5

Rope x 3

Exp Push Ups 3 x Max

Band Push Outs/Ups

3 x Max

Squat n PressBand/Plate/etc

Drive Squats 50 reps

Wr/Rb/lb/Skills

SL Squats w/lat jumps 3 x 6

Lat Squat w/ Oh Press 3 x 8

Lat Box Jump w/band Push Up

3 x 15

Speed OH Press 50 reps Band/DB/BB

Drive Squats w/ Squat Jumps 40 total

Exp Push Ups /Squat Jumps/ Sl Squat/Sl

Box Jumps 3 x 10 ea

Always complete Manual

3 x 8 Neck Flex/Ext/Lat Flex/Lat Ext


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Lat Pull Down (3 x 10) - Latissimus dorsi, biceps, and brachioradialis.

Bicep Curls (3 x 10) - Biceps, and forearms.

Bar Dips (3 x max) - Chest, shoulders, and arms.

Wrist Curls (3 x 25) - Forearm flexors.

Incline Bench Press (10-8-6) - Shoulders, chest, triceps, and upper back.

Seated Lat Row (3 x 10) - Latissimus dorsi, biceps, and brachioradialis.

Lateral DB Raises (10-8-6) - Deltoid and trapezius.

Tricep Press Downs (3 x 10) - Triceps.Dumbbell Curls (3 x 10) - Biceps, and forearms.

Leg Press (12-10-8-6) - Hips, hamstrings, quadriceps, groin, and lower back.

High Pull (10-8-6) - Legs, hips, lower back, upper back, and shoulders.

Calve Raises (3 x 30) - Ankles and calves.

Plate/BB Raises (40 total)

Plate/Band Speed Presses (50 total)

Ground Bench (75 total)

Explosive Power Additional

Plate Jump 3 x 8-12

Box Squat Jump 3 x 8-12

Frog Squat Jump 3 x 8-15

DB Swing Threw Jump 3 x 6-10Finger Clean 3 x 3-6

Concentric Box Jump 3 x 6-10

Ravers 3 x 15-25

Long Box Jumps 3 x 4-8

Db Jerk3 x 4-6

Abs workout - Legs-in-the-Air Sit-Ups, Bench Crunch, Side Sit-ups, Twisting Sit-

up, Hanging Leg Raise


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14/30

Gassers

1=Across the field (15 s Rest)

2=Across the Field and Back (25 s Rest)

3=Thers back There (35 s Rest)

4=There Back There Back (45 s Rest)

Metabolic Sprint

Skill=Sprint 40/Jog 20

Big = Sprint 25/Jog 5 -

You will sprint the distance then jog back

the distance. When you jog back the

distance you will go as soon as you get

set. 100 yards and back is one trip

2 Minute Drill

Set cones 30 yds and 10 yds apart. Sprint

30 yds and immediately turn around and

put your hand down and start again.

Example

2 Minute Drill x 5 30 yr (2) 10 yd (1)

This means you are running 3 two minute

drills. There is 1 minute Rest between sets

This will be two sets @ 30 yds and 1 set @

10 yds continuous for 2 min

Stride Ladder

100,90,80,70,60,50

You will open up and stride thesedistances

No clock

Tempo Run

Open up and Stride Length of

Football Field

Jog width #1 and Walk Width #2

30/30/30

Sprint 30 yrds walk 5 yrds (10 secRest)

100 yrds and back is one t rip

Skill 6 sec

Bigs 8 sec


15/30

Monday Speed

Endurance

Pre-Stretch

-Dynamic Warm Up

-Core Training 50 Reps

Workout

Skill 12 x 40yrds :05s-:055s

Bigs 14 x 20 yrds :03s-:035s

REST :45 s

Cool Down

Post Stretch

Tuesday 7 on 7

Pre-Stretch

-Dynamic Warm Up


Workout

Gassers (1,2,3,4,2,1)

X 2

30/30/30

x4

7 on 7

Cool Down

Post Stretch

Thursday Speed

Agility

Pre-Stretch

-Dynamic Warm Up


Workout

Triangle Agility x 8 Reps

N Drill x 8 Reps

40 yrd Shuffle x 4 Reps

REST 35s/Rep 2 min/Drill

Accelerations

10 x 10yrds

Rest :35s

Decelerations

10 x 10yrds

Rest :35s

Cool Down

Post Stretch

Friday-Optional

Pre-Stretch

-Dynamic Warm Up


Workout

Stride Ladder x 7

Rest :90s

Cool Down

Post Stretch


16/30

Monday Speed

Endurance

Pre-Stretch

-Dynamic Warm Up


Workout


Bigs 16 x 20 yrds :03s-:035s

REST :45 s

Cool Down

Post Stretch

Tuesday 7 on 7

Pre-Stretch

-Dynamic Warm Up


Workout

2 Minute Drill x5

30/30/30

x4

7 on 7

Cool Down

Post Stretch

Thursday Speed

Agility

Pre-Stretch

-Dynamic Warm Up


Workout


N Drill x 8 Reps



Accelerations

10 x 10yrds

Rest :35s

Decelerations

10 x 10yrds

Rest :35s

Cool Down

Post Stretch

Friday-Optional

Pre-Stretch

-Dynamic Warm Up


Workout

Tempo Run x 8

Rest :75s

Cool Down

Post Stretch


17/30

Monday Speed

Endurance

Pre-Stretch

-Dynamic Warm Up


Workout


Bigs 18 x 20 yrds :03s-:035s

REST :45 s

Cool Down

Post Stretch

Tuesday 7 on 7

Pre-Stretch

-Dynamic Warm Up


Workout

Metabolic Sprints x 5

30/30/30

x4

7 on 7

Cool Down

Post Stretch

Thursday Speed

Agility

Pre-Stretch

-Dynamic Warm Up


Workout


N Drill x 8 Reps



Accelerations

10 x 10yrds

Rest :35s

Decelerations

10 x 10yrds

Rest :35s

Cool Down

Post Stretch

Friday-Optional

Pre-Stretch

-Dynamic Warm Up


Workout

Stride Ladders x 7

Rest :90s

Cool Down

Post Stretch


18/30

Monday Speed

Endurance

Pre-Stretch

-Dynamic Warm Up


Workout


Bigs 15 x 20 yrds :03s-:035s

REST :45 s

Cool Down

Post Stretch

Tuesday 7 on 7

Pre-Stretch

-Dynamic Warm Up


Workout

Gassers (1,2,3,4,2,1)

X 3

30/30/30

x4

7 on 7

Cool Down

Post Stretch

Thursday Speed

Agility

Pre-Stretch

-Dynamic Warm Up


Workout

Pro Agility x 8 Reps

Figure 8 x 8 Reps

Box Drill x 4 Reps


Accelerations

10 x 15yrds

Rest :35s

Decelerations

10 x 15yrds

Rest :35s

Cool Down

Post Stretch

Friday-Optional

Pre-Stretch

-Dynamic Warm Up


Workout

Tempo Runs x 9

Rest :75s

Cool Down

Post Stretch


19/30

Monday Speed

Endurance

Pre-Stretch

-Dynamic Warm Up


Workout

Skills 13 x 50yrds 06s-:065s

Bigs 15 x 30 yrds :045s-:05s

REST :45 s

Cool Down

Post Stretch

Tuesday 7 on 7

Pre-Stretch

-Dynamic Warm Up


Workout

2 Minute Drill x 6

30/30/30

x4

7 on 7

Cool Down

Post Stretch

Thursday Speed

Agility

Pre-Stretch

-Dynamic Warm Up


Workout


Figure 8 x 8 Reps

Box Drill x 4 Reps


Accelerations

10 x 15yrds

Rest :35s

Decelerations

10 x 15yrds

Rest :35s

Cool Down

Post Stretch

Friday-Optional

Pre-Stretch

-Dynamic Warm Up


Workout

Stride Ladders x 8

Rest :90s

Cool Down

Post Stretch


20/30

Monday Speed

Endurance

Pre-Stretch

-Dynamic Warm Up


Workout

Skills 11 x 50yrds :06s-:065s

Bigs 13 x 30 yrds :045s-:05s

REST :45 s

Cool Down

Post Stretch

Tuesday 7 on 7

Pre-Stretch

-Dynamic Warm Up


Workout

Metabolic Sprints x 6

30/30/30

x4

7 on 7

Cool Down

Post Stretch

Thursday Speed

Agility

Pre-Stretch

-Dynamic Warm Up


Workout


Figure 8 x 8 Reps

Box Drill x 4 Reps


Accelerations

10 x 15yrds

Rest :35sDecelerations

10 x 15yrds

Rest :35s

Cool Down

Post Stretch

Friday-Optional

Pre-Stretch

-Dynamic Warm Up


Workout

Tempo Runs x 10

Rest :75s

Cool Down

Post Stretch


21/30

Monday Speed

Endurance

Pre-Stretch

-Dynamic Warm Up


Workout


Bigs 18 x 30 yrds :045s-:05s

REST :45 s

Cool Down

Post Stretch

Tuesday 7 on 7

Pre-Stretch

-Dynamic Warm Up


Workout

Gassers (1,2,3,4,2,1)

X 4

30/30/30

x4

7 on 7

Cool Down

Post Stretch

Thursday Speed

Agility

Pre-Stretch

-Dynamic Warm Up


Workout


Figure 8 x 8 Reps

Box Drill x 4 Reps


Accelerations

10 x 15yrds


10 x 15yrds

Rest :35s

Cool Down

Post Stretch

Friday-Optional

Pre-Stretch

-Dynamic Warm Up


Workout

Stride Ladders x 9

Rest :90s

Cool Down

Post Stretch


22/30

Monday Speed

Endurance

Pre-Stretch

-Dynamic Warm Up


Workout


Bigs 15 x 30 yrds :045s-:05s

REST :45 s

Cool Down

Post Stretch

Tuesday 7 on 7

Pre-Stretch

-Dynamic Warm Up


Workout

2 Minute Drill x 7

30/30/30

x4

7 on 7

Cool Down

Post Stretch

Thursday Speed

Agility

Pre-Stretch

-Dynamic Warm Up


Workout


Figure 8 x 8 Reps

Box Drill x 4 Reps


Accelerations

10 x 15yrds


10 x 15yrds

Rest :35s

Cool Down

Post Stretch

Friday-Optional

Pre-Stretch

-Dynamic Warm Up


Workout

Tempo Runs x 11

Rest :75s

Cool Down

Post Stretch


23/30

Monday Speed

Endurance

Pre-Stretch

-Dynamic Warm Up


Workout


Bigs 15 x 40 yrds


24/30

Monday Speed

Endurance

Pre-Stretch

-Dynamic Warm Up


Workout

Skills15x 60yrds :075s-:08s

Bigs 17 x 40 yrds


25/30


26/30

Dynamic FlexibilityWalking Lunge - 10 yards

Reverse Lunge - 10 yards

High Knee Lift - 10 yards

Right Leg Lead Shuffle Squat - 10 yards

Left Leg Lead Shuffle Squat - 10 yards

Straight Leg Kicks - 2 x 10 yards

Hurdle Walks - Forward/Lateral - x 6each

Walking Hip Rotations - 5 yards

Reverse Hip Rotations - 5 yards

High Knees

Butt Kicks

Carioca

Backwards Run

Shuffles

Static Flexibility - partner stretch15-20 count each

Straight Leg Hold

Knees into Chest

Single Leg Hold

Single Leg Knee into Chest

Single Leg Knee rotated out

Single Leg Knee rotated across

repeat opposite legLying Groin Stretch

Triceps Stretch - individual

Across Chest Stretch - individual


27/30


28/30

Jumps,Hops,Skips #1

Out and Ups - x 10

Vertical Jumps - 5 x 5

Lateral Bag Hops - 2 x 10 secs.

Jumps,Hops,Skips #2

Squat Jumps - 3 x 10

Plyo Step Ups - 4 x 3 each leg

Box Jumps - 5 x 5

Jumps,Hops,Skips #3

Tuck Jumps - 3 x 10

Split Squat Jumps - 4 x 3 each leg

Lateral bench Hops - 2 x 10 secs.

Jumps,Hops,Skips #4

Tuck Jumps - 3 x 10

Single Leg Vertical Jumps - 2 x 5each leg

Double Leg Hops - 2 x 20 yd..

Power Skips - Height - 3 x 40 yd..

Jumps,Hops,Skips #5

Squat Jumps - 3 x 10

Bench Hops - 2 x 15 secs.

Lateral Ski Hops - 3 x 10 each

Power Skips - Distance - 4 x 40 yd..

Jumps,Hops,Skips #6

Split Squat Jumps - 6 x 3 each

Box Jumps - 5 x 5

Plyo Step Ups - 6 x 3 each

Vertical Jumps 5 x 5


29/30

This is information needed for progress reports when away from the Northern State University campus. Be sure to pay close attention to the dates

as this information is for evaluation of training levels. Fill out the information and answer the questions honestly as many of these answers will

be revealed once you return to Northern State University.

Email toTodd.Berner @northern.edu

Summer Dates TOTAL TRAINING SESSIONS WK 1______ TOTAL TRAINING SESSIONS WK 6______ TOTAL TRAINING SESSIONS WK 11______

June 14th TOTAL TRAINING SESSIONS WK 2______ TOTAL TRAINING SESSIONS WK 7______ TOTAL TRAINING SESSIONS WK 12______

July 5rd TOTAL TRAINING SESSIONS WK 3______ TOTAL TRAINING SESSIONS WK 8______ TOTAL TRAINING SESSIONS WK 13______

July 19th TOTAL TRAINING SESSIONS WK 4______ TOTAL TRAINING SESSIONS WK 9______ TOTAL TRAINING SESSIONS WK 14______

August 2nd TOTAL TRAINING SESSIONS WK 5______ TOTAL TRAINING SESSIONS WK 10______ TOTAL TRAINING SESSIONS WK 15______

(A TRAINING SESSION IS DEFINED BY EITHER A CONDITIONING, LIFTTING, AGILITY, or PLYOMETRIC SESSION AS PRESCRIBED IN YOUR TRAINING MANUAL)

Information Needed:

Name___________________________ Plyometric Workouts: Yes/No (days)_______

Body Weight:_________________ Agility Workouts: Yes/No (days)_______ Workout Comments:______________________________

_______________________________________________

_______________________________________________

_______________________________________________

Heaviest Bench:_________ Proper Nutrition: Yes/No

Reps_________ A 90105 TRAINING SESSIONS

Heaviest Squat:_________ Improve Flexibility: Yes/No B 7589 TRAINING SESSIONS

Reps_________

C 6074 TRAINING SESSIONS

Heaviest Power Clean:_________ Proper Nutrition: Yes/No

Reps_________ D 4559 TRAINING SESSIONS

F 3044 TRAINING SESSIONS

Turn in at the end of SUMMERNAME________________________


30/30

There are several key factors that make up the composite of a successful athlete. The most significant factor is the specific physical characteristics needed to compete at the

NCAA DII level. Equally important are intelligence, discipline, and long-term commitment. There are many well-skilled athletes that never make it in the NCAA DII level

because they lack these qualities.

Sound coaching is the next most important factor contributing to the overall success of an athlete and a team. Poor preparation and techniques can reduce a talented player to a

non-factor on game day. You must study the game and develop sound techniques. The game plan must be executed individually and as a team. Quality coaching will

accomplish this.

The next most important factor is a high level of fitness. Each of the components of fitness must be elevated to the highest level possible. You will not reach your fullestpotential as a NCAA DII athlete if you lack the discipline to prepare yourself physically. The Northern State University Strength & Conditioning program is founded upon the

safest, the most effective, and the most efficient methods available. There are no gadgets or gimmicks. No pills or potions.

The NSU Strength and Conditioning program will allow you to reach your full potential. It is your responsibility to make the necessary commitment to reach that goal. The

formula is an easy one. Make a commitment to hard work. It will require an unrelenting approach to reaching your full physical potential in all areas and sustaining those work

habits under less than ideal conditions during the season. To become a NCAA DII Champion requires a monumental sacrifice from every individual on every team. As a

member of this Northern State University team, are you willing and prepared to make the necessary sacrifice to become a Champion?

My best wishes go out to every athlete and every team at Northern State University. Its my best interest to see that with every effort reveals the championship success each of

you is training for. In the words Train like a Champion Today my hope is each of you can look at yourselves in the mirrorand be held accountable its meaning with each

passing day. Go Wolves!

Good luck and work hard,

Todd M. Berner

MS, CSCS, USA Weightlifting I

Head Strength & Conditioning Coach

Northern State University

608-626-3987

[email protected]
mailto:[email protected]:[email protected]

2011 NSU Football Summer Program Manual

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