Condition for Football

8/8/2019 Condition for Football

http://slidepdf.com/reader/full/condition-for-football 1/129



Contents

hrsd

5 d€ Author

E

esdedgrnents

IAIT I MAXIMIZING YOI'R STRENGTH POTENTIAL

(lapa.r 1 Sbength Concerne for Football

Tel Body ShenSth 3loLing Up 4

Cfryr.r 2 Strength-Tr.ining Guidelines

Str€ntth kotlesB 5lh€ ProgramCyde 6CI$ing a Lifting Routine 5

S&y Guidelines 7

O4t t 3 Designing Your Own PtogramDeterminingYour Sh€ngth l€vel 9

S€ning C,oals 10

6.pter 4 Stading You Progtam

Trainiry Cycles 11Recordint Youl Workout 12Testing 14Modifying Your Workout 15

TART II TIIE YEARLY WORKOUT PLAN

Ch.Pter 5 Off-Season I workout

Workout Goals 21Workout Charts 21Test Week 36

CIEpter 5 Off'Se.9on Il Wotkout

wo*out Goab 37workout Charts 37Testwe€k 52

vii

tr

xiii

1

11

19

27



Chapter 7 PresedsonWorkoutWorkout Goals 53Workout Charts 53Test W€ek 68

Chapter 8 In-SeasonWorkoutWorkoutGoals 69

Workout Charts 59

Part III Shength-Training Exeiciees

Chapter 9 Core Exercises

BenchPrcss 79Inclinehess 81Behind-the-NeckPress3BackSquat 84L€8 Press 86DeadLift 87WalkingLunge 89High Pull 91

PowerOean 92Chapter 10 Auxili.ry Exetcis€s

Neck Manual Resistance xercises 97Neck VadableResfutanceMachine Exercises 100Alternate lncline Dumbbell Presses 102DumbbellFlys 103Bicep Curls 1MT cep Extensions 105Dips 106Wrist Curls 107Bent-OverRows 108ShoulderShrugs 109

BackRaises 110Sit-Up Crunch 111Oblique Twists 112Let Extensions 114Let Curls 114StandingHeel Raises 115

Appendix A Stength-Training PercentategTable

Appendix B Core ExerciseW€itht Progr$sion Chai

Appendn C Auxiliary ExercfueW€ight kogegsion Chart

Appendix D Pfrsonal BestConversionChart

Glossary

69

77

79

97

7t7

119

725

127



Foreword

\ , , fIVIu.h orou*u...*

in the footballprogram ai th€ University of T€n-

nessee an be traced o the fact that we arework-

rng with stronger and faster athletes-The man

t€hind our strength program is Bruno PauletioBruno hasb€en nstrumental n our footballplo-

sram for 15years. Sincehis addition to our statt

;s the strengthand conditioningcoach,we have

seengreat imProvement in the stfength, fleibility,

.1!,r lr t \ Lrclne...andur eral lc"ndironing l our

pLrers fhe gcneral'mProvement

in muscLr ldr

,r rergthha. al-o helped edLrcehe numbcrand

seriousness f injuies.

o r football players ar€ involved in ayear-round

rLeight training program, much like the one

presented n this book. I am convinced hat this

program hasmad€ eachmember of our team a bet-

ter Playerand has Sivenus a stronSer eam

Now Biuno Pauleito sPlltting his exP€rtis€mto

prin! to help other footballPlayersPerformbetter'ihe pr"er jrn pre.ented n thi* bool can be in-

drr dualTedoi erer} pla)er- t . de' i8nedo helP

you make improv€mentswhere you need them

most. By fo owing this Plogram you should in

crease our total body strength,a basic irst st€P

to becominga better football Player'

Johnny Majors

Head FootballCoach

University of Tennessee



About heAuthor

B runoPauLttos a na-tionally recognized authority in strength and con-

ditioning education and a fomer Ollanpian. In hisvarious capacities as president of the National

Strength and Conditioning Association and

strength and conditioning coach at the University

of Tennessee, Knoxville, Pauletto realizes that

strength trainint is much more than pumping kon.

It is a wel?lanned, strstematic process designed

to improve total body strength.

Pauletto holds an MS in physical education with

an emphasis in exercise physioloty ftom the

University of Tennessee, lhoxville (UTK). He isa certified strength and conditioning specialst aJld

a member of the National Football Coaches Asso-ciation. He has also coordinated strength-training

programs for men's varsity a* etics at UTK and

conducts annual strength clinics thmuthout the

United States.



Preface

T-.|. !- - l , r i rB my lq eJr. d.

:.:ih nnd condittuningcoachat the University

. r.nc5see, have had thc privilegeand oppor' :r i., coachse\.eral ootball plaven who have

:-.

.rn to treat successn the NFL. I have seenr $ ell-planned ir€ngth-training rogramhas

':.Edhem to rea.h high lelels of performance.:.lghout my coachin8 areer, havedeveloped.trr round strcngth trainin8 pfogra for fooi

._i pl.yers and nor! haveput ii on paper for vou.1se. have ound this pr%ram tobe very effec

: . r in irainint my players and hope you l\'ill be::1. to use it to becomea better football player.

This book s,as $ dtten for you, the football

: i!.r lt contains he nformationyou need o per-'.,rnra safeand efficientstrengthprogram to helpi.ru plav better.Whether!o!r pla)' football at ihe

Lrnrorhigh, igh school,or collegelevel, hisbook..rn help you.

5trength training is much more than jusipLrmpin8 ron." It is a well-planned,systematic

process esigned o improve total body strength.| . , , a- d {".ngh s i l l ma\e)ou,unfa- r ! ' . j , mphigher, and tackle lvith morc force. It will alsoreduce your chanceof nrjury.

This book not only explahs rvhat you need todo but also akesyou siep'by'step throuSh a full

vearof specific'vorkolts.

Ihe book s divided nto

I'art I, "Maimizing Your Strength btential,"opens with chapter 1, "Strength Concerns forFootball," r!hich discusses hc importance ofstrength or footballpla_""els.t alsoaddress€sherelationship of dilferent playinS positions and their.pe. Jic rren8$ requi,Fmenr.. he fa(r .r - involv€d n increasingmusclemass bulkingup) .uealso explained.

Chapter 2, "Strength Training Cuidelines,"contains inJormaiion },.ouneed to kno$' before you

betin your prograrn.Read his chapter horough]y as ii rvill make thc rest of ihe book easier o

Chapter 3, "Designing Your Ou,n I'rogram,"

. lrou. yuu I ' r r , 'e\ nlLrnleourpresenr 'r r 18rhlevel and ho$ to set starting veights or eachexercise.This chaptcr also erplains the importance

of seitingandreaching o1lrgoals, {'hicharebasic

to an), successfulweight program.

Chapter 4, "Siarting Youl I'rogram," explains

each raining cycle, ts approximateduration, andits purpose.Thischapts also ncludes nstructions

for completingyour n'orkou t plan using he charts

in this book. A sectionon testinS ellsyou holv io

determine f you've met your Soals.The chapterends$'iih information o help you iJvou fall shortof r€achingyour goals.

Part I, "The YearlyWorkout Plan," consistsofchapters 5, 6, 7, and 8. Thescchaptersprovidecharts for vour daily iraining logs for the entirevear. Ea.h day's log sho$'s the exercises o bedonc, he numberof setsand reps,and how hea\,y

),oushould ift. Boih a split routine (liJt4 days perweek) and a iotal-body routine (lifi 3 days per$eek) arepresented.You choose he routine thatworks best for you.

lhe iFird p. ' r lof !he b, ' t 'k . s lrenEth.rdinrntF.crci.L- . ir de\,,redentirel\ to lhe e\ercr"p.you'll be doing. Chapter 9 shoR's he core exer-cises$ith photographsand basic nstructions orhow to do drem con€crly Chapter'10 ives nsh'uc-t iun. fo- h^$ .o do rhFdu\i l i j ry e\er( i .e\

The appendixes ontain he chats you will needto modify the program o suit your strentth level:a strength+raining perc€ntages able, cor€ and aua-iliary exerciseweiSht progression tables, and a per-sonal best conv€rsion chart. The glossary at theend of the book defines erms that you may notbe familiar $,ith.



Strength oncernsorFootball

AfL. v,,u sel Ino., a

' : r .r has o bestrong. f your opponeni. - : r.r11, peed,and conditionin8 but vou

-- : ::nth stronger,you rvill be superioron

: : : \ nu mightnot know s ho{ togetthe

.rt tsJnr oul uf)ourwo4out-. t \er): :1,gran1 needs a plan and a toal. This

. : .. lou a plan for a full ]'earof $,orkorts: . : ru how to erecute t to reachyour goals.

: : i ::::ng vourself o inprovement and follorv. -L,del l ' le. vuu ni l l ree \ou bod\ ger

, ::.engthen your trody to improve your. -

-_.r.ce.but strengthalso educes he chance

- -- Thebetterpreparedyour body is to run,I rd, l lp. hF uher uur, hrn.e of niur).

' : , \ dr i , ,u.$.rv- o tet . fronger \one 15--

-:ehbeiter han theoihers.The raining pro-

, ,- .\ercises,sets, epetitions, oads) suggest:: I have ound to be effective.Your genetic

' : . 1d moti \Jr ion \ i l l be t l .ede(idrn8 d,--. . ho( shong you get.

TOTATBODYSTRENGTH

The pfogram presented here is designed o im-pruvc) our rutdlhody slrenglh. \h;cheverpo.i-tjon y.u pidy lotdlbodv trengh i\ ne(e--dry \ ou

nriShrhink rhdr ecau-e ou plav pdni,uldrp.sition, your strengthprogram should differ rromthat of an athlete '!'hoplays another postion (Iorexampl€, quarterbackvs. offensive ine). This ispartly true; lei me explain. Before doing specilicexercisesr special raining,you needsevcrai earsof basic strength,iraining exp€rienceand goodoverall strentth. Position-specificraininSwill beof little help other*'ise.The program n this bookwil develop hat basicoverallstrenSth hat all oot-ball playcrs need, ie8ardlessof position.

If you have b€en strcngth training for several

years and your body is well developed,you canadd someposition-specific xerciseso yourbasicproSram. The workout pates of this book havespaces or you and your coach o add specilicex-ercises hat you think ar€ mpoitant to your needs.



Although strength raininSmprovesyoul Physi-calability to play your position, it doesnot imProve

your skitl-Practices thekey to improvingthe skilljtself.For example, strongerarmcanhelP a quar'

terback hrow harderand farther,but only through

practicecan he develop he precisionand ProPererecution necessaryo complete he passes. 4

BUI.KING P

l^ hen mu<le\ dre trength rained hev8erbre

8er. low much biSServaries reatly rom one ath

lete to another. Fof example, some athletes are

linem€n, hey have arg€ ramesand bi8 muscles.

Wide receivershave a much smallcrbody struc'

ture. The biSSerathlete 'ho has a arger rameand

can ift heavierweightswill Sainmore musclemass

than a smallerathlete$'housesa similarworkout.

This ra'orks ui well becauseinem€n need more

bulk than other players. vhatever your size,you

can improve your Playing Performance hrouth

strength training.Muscle nrassgain, or hulkingup, s affectedby

the follorvinS:

1. Genetics s a major factor in ho{, big of

strong you can becom€.

Proper nininS techniques nd dedicaiion oimprovement are imPortant.

Truc bulking up is gaininS muscle,not fat.

Gaining at('ill

not help you b€comea better footballplay€r, but gainingmuscl€mass

will. lt is a slorv processand takes time

GaininS 1 or 2 pounds of musde a month

is a realisticgoal. When an athlete gain

weightvery rapidly(20pounds n3 months)

most of the gain is Probably fat or h'ate

Properdict and restarenecessarylormuscl

gror{th. You must nouish your body !!ithheatthful oods hat help muscle8rolv. And

if you do not get enouSh est,vour muscle

\r,ill noi gror4' o potential.

Food suppl€m€nts ProteinPowders,ami

no a.ids, etc.) can help if you do not eat a

s'ell-balanced iet of three meals a day lf

you do eatwell, supplementswill be of lit-

ile vatuebecause ourbody already eceive

al l the nutrients it needs.

Anabolic teroids

Recentlyvou may have heard a lot about athlete

who rised anabolic steroids to get bi88er an

stronger.Many athletes vho have admitted tak

inB steroidshavesaid t was not worth it Not onl

is steroid use unethi.al and ileSal, it can also caus

unhealthy sideeffects:possible iver and kidne

damage, ncreascd isk of cardiovascular iseas

psychologicaldependencyon the dru8, to nam

Because f this, i stfonSlysuggestathletessta

a{'a_vuomsteroids.By follo$'in8 a good sir€n8t

program and eatingas,ell-balanced iet, you rvi

makegreat strenSthgains without usin8steroid

2.

3.



Strength-Traininguidelines

T'tD".,"' , . , . ' , ,, ."

ing, reacle!er) chapteroi this bookandfamiliarize

-.,L,r .Flr r (n l l L p-oE,rdm. tud\ r lr , c \er . i .e

clirections,he ph!,tographs,and the charts.Try

to picture the $'hole ear of trnining and seeho('

eachpart rclates o the othcrs.

It's besl if vou have thc b(bk in hand bY earl,v

J.rnuary oyou can olloi{ ihe cntire training rou

tine as t leadsup to the new fooibal l eason.I i

\1)uget the book at anoiher time, bclih !!ith thenr\t trainin8 cyclc. For elample, if t'ou lict the

book in March and the next cycle staris n APril,

begin trnining b April. Nu.rct tatt itl th( mitldlt of

l] .v./r. Alh'ays start nt the beginning of a cv.le.

Thai r !ay, !ou'11 et he mosi benefi iand you' l l

redri(c your chanceof injurv.

This bookoffersa susgcstcd$'orkout Plan.Not

elervone will be able to frnldt it in its entireiv

Your abilitl' to f{rllow he plan u,ill beaffected 'v

, qu f ne l l . , \ . , l . f i l i r ' . in-" cod,l l i rc'1 ,p. - ior

prc\rous iniuries, ev(t of crpertise, and agc. You

mn) need o adjust hc plan o suit our needs.

Consult ! i th ) 'our.oach.\ . u . l ' . ,u .d be . o l . ru pc I . , ,n e" l - , . r r . i .e .

Reler o chaptcrs9 and l0 for jnstructionson how

to do ihe c\crcises and photogr;rphsof models

performin8 ihem. lf iou do not undcrshnd any

pnrt of ihis pfogram, crrnsult1{iih your coa.h be-

Remember to makc each workout 5afe and

producti|e. Safeit/ uidelines are provided't

tlre

cnd of this chaptcr.Thc folowing explainssever-

alconceptslou should undershnd beforestariing

your sorKour proSram.

STRENCTHROCRESS

Strcngth progressvariesgrcatlv among alhleies.

Probabl)'he mostimportarlt nctor,besides cnetic

makeup, is ho$ hard and hor consisientlvvou$ ork. lf you miss a ferv *orkouts here and th.re

ancl do not g^€ ),our best cffort, you \\,i11 otprogress s well as soneone$ho rorks h'rder

and never missesa \orkout.

Here are someothcr factors hat affNt ttr€n$h

l. Noviceathletes vill makc highertains than

e\penencedathletes.They have ore room

lor lmprovemenL2. Biggerathleiesuith lirger musclemasswill

shoH'hiSher ains hansmallelathletes. or

etmple, a inemanmishtadd20pounds o

his \r,eight r.hereasarccciler mav addonly

lil pounds.3. Prcvioris njudes can affect ho$ $e]l vou

performand how much $'eitht vou canuse

in a particular excrcise.

4. Other activities you do while you are

strength training can affectyour strength

proSress.U you ar€ also dojng a lot of run

ning or are participating n another sPort,

your strength 'ill not progressas much as

iI i'ou 'ere only strenSth raining.



5 Stiength Trainingfor lootball

If you get no nlcreases, r an actual de.reasc,in strength, consult \vith your coach and iake acloser ook at horv these faciorsaflect i,ou

As you knorv,€achathletehasa dilferentgenetic

potcntial for strentih gains. Don'i comparevoursell \'ith someonewho is bigtcr or stronger. vhatshouldbe mportant o you s that you are mprov,ing, l\'hich you cansecasvou progress o the nexrlevel of your program Concentraieon r€aching

vorl oft)lrmaximum potential.

THEPROGRAM YCLE

A cvcle is a svstematicand orSanized rainintperiod. It has a spccificstarting and cnding time.fJ, h h. 1

^Lrr . pl .rnned\ Ih t l^e \d, F\pr. .F.

sets, epetitions,andweight progression.Du nSthe vearvou lvillbe involved r!ith fourcycles: rooff-season vclcs,a preieasoncycle, and the season itseu. n the lirst threecvcles,vou.rvill trv ioaccomplishspedficBoalsso vou can reachmaxr,mt'm strengthbefofe hc season tarts. n the astcicle, vou l{'ill t$ b maintain that strength.

CHOOSING TIFTING OUTINE

'l herc.rc two b,rsic trength rajnlng workoutrou-

tines: h€ total'bodv routine and thc split routine.h l \e lo l " l -bod\ , u l rnp ^u . .Jrnr l ,reF in . per$eek, each t ime performing exercises hatsirenSthen hc rvholebodv. In the split routjne,

iou irain tour tDnesper week (,ith trvo \!orkoutsdesigned o strcngthen he los,erbodv (includingihe midsecrion nd the os er back)and tllo work-outs to strentthen the upper body.

This book presents both routincs. You mustchooseone. Your scheduleand rvcight room limitations mav influencc your choice.For exanple,if you ha!,e timc to train every dar, then n spliiroutine wor d {rcrk h'ell for you. On the other

hand, if the weighi room is availableonlv threetimes a week,you should usea total,body outine.Both routinesare effective.Ask )'our.oach ivhich

Weight Progression

The weight for each exercise n cach H'orkout isbased on rvhat you've done prcviously and onyour ultimategoal.Bepatieniand consisientwithyour uorkouts. You'll nced to $'ork hard to reachyour goals.The workouts are basedon a system-r l i . prrsre..ron hrt \r l l lc"d to. . ,engr \

8din..

All workouts in this book arebasedon percenfaSes f the goalsyou set. It js important to follorvthe progressionand pcrcentagesndicated. Youshould not liJt heavilv all the timc, nor shouldrou

80 easy all the time. lvhcn you use the percenla8e ormai, v(ruknos, you are raining at he rightintensity bascd or1i'our Soalsand abiliiies.

Sets ndRepetitions

I have uscd a simple sysiem or abbreviahng he$orkouts in this book. For erample, three setsofsi! repetjtions s abbreviated x 6. Thc first number alr!aysrepresents he numberof sets,and the

-F, . , rd,unber reprp.en.. l -<nu nIr uf repe

A s.f s the complctionofone or morerepehhons

performed consecutively ,ithout resting. If therrcrkoutsholvs x 10, i8, 1x5, 1x3, 1x 2, vouwill do a total of five sets n that erercise.Rrpd,ftors (oftenabbreviated s rqrs)are hc nunber oftimes vou do an exercisewithout restjng duringone set.For erample, x lO means ne set.r f 10repetitions r!iih the same rveitht.

Down Sets. D.rl',? pts redone afterthe heaviestset has been ompletcd. They aid musclegrowth.Firstyou do a 8(lodprogressioneadingup to thehcd\1 hei8hl. \ hr(h r l . r -ul In - l fFntlhbr ir . .Then, doing a fclv down sets builds additional

muscle mass (,r further sirength 8ains.

CoreVersus uxiliaryExercises

Core e\ercises (e.9., bench prcss, back squat,poiler clean) t'ork manv muscles inrultaneoushAuxiliary exercises c.9., bicep curls, let cuflsl$rork one or a few muscles.A $'e1l-balancedro-

Sram ncludesa combinationof coreand auxiliary

The muscles rained n eacherer.iseare sho\!nin Tnbles2.1 and 2.2. Table 2.1 indicaies hen'u..1( . h.r t re q orkpd n rhe.^r ,. , 1( i .L - rnd

Table2.2 shows the muscles orked in the aux-iliaryexercises.iigure2.1 llustrateshesemuscles.

FreeWeights ersusMachines

To achieve optimal strength for football, voushould train rv i th barbel ls, dumbbells, andmachines.Most exercises hoNn in this book usebarbellsbecause a.bellsaremore common n todav's weight rooms Someof theseexerciscs lsocan be performed h'ith machines.

In manv nstances arbells rebetter or developing ma{mum strength and po$,er. For

erample,



SirengthTraining Cridelines 7

Table 2.1Mus(les Worked in Cole Eter.i*s

Behind the-neckpress

\\ alling lunge

l'os er clean,high pull

ShouldeF, (h€st, triceps

Shouldcrs, riceps, upper chest, uppcr backShouldcrs, ri.eps, upper ba.kLl ip-. hdtutnng. qudd (ep\ Bro in loh.r bd.\

Hips, quadriceps,hamsirings, groin

H,n,tr inB-. quJdrnep..;r^,- hrp-. ouc- bJ.

Grcin, hips, hamstrings,quadric€ps,ankles

Legs, hips, cal ves, o$€r back, upper back,

Toble 2.2

Murcles Worked in Au,(iliary Exedses

\eck manual resistance

\eck variable esistancemachincs

Alternate nclin€ dumbbell prcsses

Dunbbell flys

Dips

Oblique twists

Sianding hecl raises

Neck flexorsand ext.nsors

Neck 1le\orsand e*ensorsShoulders deltoids), riceps,upper chcsi

Chest

Latissimusdorsi, irapezius, homboids

Spinal eiectds (Lowerback)

Abdominals, obliques

Quadriceps

:- \ ou use a barbellyou are n comPletecon'

- .i ihe weight, whereas lvhen you use a

-:: -1ne,he machinehelPsstpPort and stabilize

. . eight. Usinga barbellprovides morernts.le:. .rndmore raining for stabilizinSmuscies nd

: . other exercises,machinesareb€tter.For cx-

i -:1. leg-curlm achinesareSood or strenSihen

: :r(' hamstrings,and neck machinesare good

- iircnSiheninS the neck.

\,,.pparaius or meihod s 100o/onjurv free.No-.:::.r whai apparatusyo1l use/you shol d use

. froPcr technigue and the proPer amotnr oi

::hi to pre!,ent njuies.

SAFETYUIDELINES

You \!ill be suc.essfulat building strentth only ifyou thoroughl!,undertand the program and fol

lus i t . \ rrcnBLhrarr int r- nul plJ\ i l i . .errorr.

r{ork. Bui it canbe enjo),able 'hen done cor€ctly.

Even under the best nstructionand supeNision,injudes can happen. To minimize your chanceof

inlury, follow your coach's nstruciions an,'l the

following guidelinesl

1. Get a physicalevaluaiionby your doctorbe-fore startin8 any trainin8 prograln.



8 SrrengthTraming for lootball

Delloid

Serralus nt€rior

BlcepsbrachDelioid

Gluteus edi!s

Ticeps brachi l

BrachioradialisExtemalobl ique

.9

E

Gluteus

I Vastusateiahs& BeclusemorisI Vaslusmedialis

3.

Sartonus

S tibiatisanterior

2. Train only in the presenc€of a qualifiedcoach. Do not train alone.

Soleus

Good technique s more mportant than thenmountof weightyou use,so al$ays ift correctly. As time passes, he lveight s,ill in

Ifyouhave previous njuries,you \,!'iI proba-bly have to modjfy the proSram o accom-modate your injured areas. Consuli $'ithyour coachand your train€r or doctor.

.S Biceps emoris-'i i Semitendinosus

5 SernimembranosusI

l l iol ibialband

Figure 2.1 Muscles of ihe hum bodv. F.ontview (a)and back vi.w (b). Nots. Frcm H tth/Fit essnstuctar's Handbaak(pp.40-41)byE.T.Hoa'ley md B.D. Franks,1986,Champaign, L: llummKinetics. CoDaight 1986 yE.T. Howleyand B.D. Irdks. Adaoted bv permission.

Consult$,ith your coarh before you begin,

dnd continue o con-ul B t l . him throuShout the prcgram. f you have anyquestions,ask him.Train withpartners sotheycan spot oryou.lruper

"pol l ingi . impurtdnl. potier . .r rc

iher€ to assist n cas€vou have difficulty.

6.



DesigningourOwnProgram

T)h,l- rcforc you

- ldr tlhe

:_ --:: asscss our preseni strength level for

DETERMININCOURSTRENGTHEVET

: :are been tfaininS recently, determininB

: .::ength evel s simple.Takeyourbesi effort- .::r €\ercise rom yo r most reccnt 'orkout

- ..: This s youl pfesentpersonalbcst.For ex'

.- : . ii vour rccentbest n the benchpresss 240

.. -..ri. liour presentpersonalb€st n the bench

:- .. : r j 2,{0 ounds.' . u do noi know your personalbest n a Par-

- , :: e\€rcise,get a calculatedpersonalbesi by

,- .: rhe chart n Appendix D. For example,suP-

:. .. rour recent best in ihe incline press s 200., i..is for five reps. On the personalbest con-

. ' - : . 'n chart see able .1) ook o column5 (f ive'::: go down this column o thenumber200,and

rn ncross o columlx1. Column 1 shows 220,' :! li your calculatedpersonal best.

.: \ou haveneverstrenSih-trained r pe*olmed

: :.uticular cxercisebefore, you need a startinS

r :rt Study theprocedures or eachexercisesee

:_ rriers 9 and 10) and practiceh'ith a coachanct

a spotter, or spotters, until you arecornfortable

pcrf. ' r r ing thr q\Frci.c.Do nol try tu delerrr inFyour personalbest ntil you fully un derstandhor^'

to do an exercise.Under the guid:nce of your €oach,determne

your strength evel. Do not iry to outdo yourself

in this inding phase. ustgeta generaldeaof vourpre'er l .r r (nBl\ in ed,h e.erL e Y.,urdte . i , .e

ind B(netic olFnt.aielermineour.rr r l inS e\el .

A 16-yearold $,eighing180pounds will probablv

start at a higher lev€l than a 14 year-old who

weighs '140pounds.

Core Exercises

To determine your strength evel fof a partrcular

cxercise, efei t o the follorving steps:

'1. Do 10 epetitions f the cxercisewith just the

bar. Rest or 2 minutes.2. Add 10pounds on eachsideand do 10more

repetitions.Rest or 2 minut€s.

3. Add another'10 ounds on eachsideand do10 more repetitjons. Ilesi for 2 minutes.

4. Coniinue this processuntil you cannot do

10 full rcpetiiions.5. The last weight at \,'hich you cancompl€te

'10repetitionsbecomes our strength evel.

Using this weight and the number of reps



10 Strength Training for Football

SampleTable3.1

Personal Be6l Convercion Chat

10 Nmber of rep€iitjons65

210220230

2052\5220

160't70

175

200210215

795205210

t90200205

185t95200

180190195

185190

't70

180185

you completed (10), find your calculatedsingle rep maa using Appendix D.

6. Continue hesameprocessor eachcoreex

7. Do not do more than three €xercisesper day.Ifyou need o find your strength evel n sixexercises/ o thre€ on one day, th€ otherthree on the next. Spread he exercises uiio be sure you 8et enough rest.

8. The 45lb Olympic bar may be too heavy foryou. If it is, use a standard bar, $'hichweighsonly 20pounds, until you arestrongenough to use the Olympic bar.

AuxiliaryExercises

To find your strength level for each auxiliary er-

ercise, {ollow the sameprocedure. Begin with veryLightweights (5 to 10 pounds) and do 10 reps. Adda total of 5 pounds (2.5pounds on €achside) anddo another 10 r€ps. Continue to increase theweight by these ncrements until you cannot com-plete 10 rcps with the weight. Always rest 2 minbetween sets. The last weight you canperform lor10 reps becomes our new pemonalbest. You donot have to convert your strength level for an aur-iliary exercise o a calculated personalbest. Use fteauxiliary exercise weight progression chaft in Ap-pendix C to get the proper progression. (Seechap-ter 4 for directions on how to use this chaft.)

SETTING OATS

Now that you haveassessedour present trengthlevel, setgoals o be achievedby the €nd of eachtraining cyde. S€tgoalsfor one cycteat a dme. Atthe end of one cycle,setgoals or th€ next.For the

first three training cycles, ou will setgoals o im-provestrentth. Your toal for the n-s€asonwillbeio maintain th€ strength you have gained

Remember,strength protress will vary Sreatly

from one person o the n€xt. IIyou ar€ n youf 1stor 2nd y€ar oI stren8th raining, you will achieve{onsiderabl€strengthBains fom one cycle o thenext. You a1E till a novice in strength training, andyour body is getting used to the weight and thetechnique-You havemore rcom for improvement.

If you are n the intermediate evel of strengthtraining (if you have been iftint for 3 or 4 y€ars),your progresswill be slower ihan in your 1st 2years.You havepassedthe earningsiaSeand arecloser to your strength potential. At this level,gains requie more work.

Be realistic when setting Boals.The goals should

be challengingbut attainable. n your core upperbody exercises, et goals10 to 15 pounds morethan

'our

pre.ent e.t. or lowerbodl erer, ise".goalsshouldbe20 o 30poundsmore han presentbest. For the power clean and the hith pull, setyour goalsat 10 to 15 pouids more.

For example, if )'our present pe1sonalbest in thebench press s 220 pounds, you might s€t a 8oa1of 230 pounds for your nert cycle. If your cyclegoeswell andyou do 235pounds at th€ €nd of thecycle, great. You surpass€dyour goai. For yournext cycle, your Soalmight be 250 pounds (newpersonal best of 235 pounds plus 15 pounds).

You do not have to set goals for the auxiliaryexercises.These exercises upplement the coreexercises nd help develop total body strenSrh.You $'ill lvant o increasehe weights or the aux,iliary exercises s you get strong€r, bui the in-cred.e.<houidbe.mall . lo l lou the d'rection5nchapter 4.



Starting our Program

TI h i . program "r de-

- , .. : r.italbody strengthemphasiz€she bench

r-^- ::.i squat, and pow€r clean. Th€se hre€rhe mo.l imporlanl or developing

. _:;1.l t rength.

TRAININGCYCLES

-: :farningyear s divided into four cycles:off

--: L oflseason II, preseason,and in-season

-€ :ble '1.1).

Table1.1Dulation oI Each Trainil8 Period

Training periods

to improve your max. For this reason,eachcyclebegins r'r'ith everalsetsand repsusing moderat€weights and progressesweek by s,eek, reducing

the number of rcps and increasing he weights.For optirllal gains you should not liJt heavily in

ea€h exerciseevery day. In this progam most corcexercisesare done at difier€nt int€nsities (percenr

ages) hroughout the we€k. SpreadinS he workload throuShout the week and allowinS your

muscles o r€st should lead to b€tter r€suirs.Allintensities oi the coreerercises rebasedon

percentages f the goalsyou set or yourself. Thisway, you get the most out of each workout. Thepercentageswill guide you to work at yoll o?rtpr, , , .b!eryonedi f fers n . trength.so u5t u\ jnggeneralweights will not do. By settint personalgoalsand using the perc€ntages iv€n, you willhave a proSram hat is just for you.

Chapters5 throuSh 8 provide forms for you tofill out to record your pe$onal training log. Yourtraining og will give you the exercisesobe done,the number of setsand reps,and the intensity for

eachexercise n eachuaining day. You needonlylo f i l l in the blanLsusint the dirRt ionst iven inthe section "RecordinS Your Workout" later in thischapt€r.

At th€ end of each raining cycle,you will testto see J you have met the goalsyou set at the be-

$nning of the cycle.Testing, a vital part of thisproSrdm i. e\plained ater n thi5 chapter.

B€twe€ncycles ou will have I to 4 weeksof nostructur€d raining. This phase,calleddcfte /esf,

c!c]e 1 off'season Iclcle 2 off-season I

1r:r Periodsoy vary rom oneprcgram o another.

lhe goal of each trainiry cycle is to reach a.::her personalbest 'nar)by the €nd of the cycle.. .achiev€a stront max, you need o build a solidr:ie The onger he cycle, he better your chance

1l



12 ShengthTrain,ns fo, foorball

r5 rmportdnt o traininS Durint thi_ r ime you+uuld:tdya(t ive bv t i l t inS td t iSht nren\i ty uroo nofiouos d

-tru!Lured roSrdm. oLJmdyeven

find thdl torvoucompletarer i . nece5rary. halis most importani

is rhat you are resh and readyto work hard when you starta new traininScycle.Useschoolclosings, olidays,or vacations syouractive estperiods.Consuttr't,ith ouf coachatoutwh€n to start and end eachcycle_

RECORDINGOURWORKOUT

It is easyto compiere eachworkout pjan by fillingin the bianks n your daily ot. Jusruse he folow-ing guid€lines:

L Choo\eonp of thF v\o i fr ins routine..2. Wrrte hedateon ea,h wor louLplarr .l . l - i l l n theblant"on d daiJv r n eei 1oasrr

LJo otqet o. ' draheddn t i j l ing heblant5roryoumayneed u modily uurgameplan.

4 L \e rhechartsn Appendr i;r B d;clC r ; telthe exactweight for eachererciseand ea:hset.Enter hosenumbers n the spaces rovided

5. Room s €ft at the bottomof eachddy s roglor vou ur your odch o addother \er , se5.The-ecan bee\erciseso strengthen pre\ ious mjury or to conect a muscular im

balance. r you mitht inctude.n e\ercisespecific o your position or one for an areathat you simply want to do more work on.

6. After you completethe sets and reps foreachelercise,check h€m oII, showir8 youhavedone hem n tull withourmissn,t anything. Ih€n you are ready to do the in(rea5cdweight n lhe ne\t sor loul

7. I I ) . . 'u annol complete l l the ser_ r repsat the prescribedweight, do not panic. Refirto th€ section "\\ahat if the Weights Are TooHeavy?" later in rhis chaDter.

8. l f lou (dn do dtt thy set; dnd rep5dt lheprescr ibed eiShtand rhe wortout is tooeasy,see he section ,What

If the WeightsAre Too Light?,, in this chapter.

Recordinghe CoreExercisesAt the stad of eachcycle, you shoutd have recorded your personal e"t usudl ly one rn he pfer ious cycle) or eachexercise tongwith youi goalfor the present cycle. you -oi usi your goalso set

tht peretltageslor each L)oltorl.For nstructionsonhow to sei your 8oals,s€echapter3.)To illusrrar€how this sdone, we'ltuse thtfolowing exampte:

Exercise personatBesr N€wpersonatCoal

BenchpressBack quat

Backsquat

x3

x 1 l95ak)

300400250

\75yo)

(80%)

285f75244

In this example, ourpersonatbesrin he benchPre." r 28cpoundsdnd our Roal s110 oundsAll ben. u or loul. for thi . cy; le \ l t bebdsed nthe 3001bgoal.

Tool"t \ ,our ai ly or luul toseewhdte\eKi5e.

are to be done, the setsand reps, and, most im-

Portantly/ at what percentages f your goal. Aday's suggested orkour might include hreecoreexercises, sing the lollowing sets, reps, and in_

Eenchpress _ x 8

5

5

5

5

8

5

5

3

3

8

5

5

3

- Ihe ftuststep is to record the heaviestwergnr.Look in Appendix A to find the heaviestset withthe pounds shown at that particularpercerrage.Remember.he percenldSehorn j . for the /r ) //7rrru el .Fore\dmple i l ) our ben( -pres. odl .100pound5. 5oo f 300 \ 22s 50your td- t er urfive.rcps houldbe done at pounds.For a squargoaiof 400pounds, he astserof three epsshouldbe done at320pounds (80o/Df 400).For a powercieanSoalof 250pounds. the lasr set oI ;ne repshould be done at 240 pounds (95%of 25(



,(092to 0/096)punod 6p71eauop aq ppoqs

oar auo Jo las lsq aql ,spunod0gZJo IeoBupelr

-rrsod p.rol 100fJooo0g).punod0Z€ prunp rqplnoqr<dar dnl tJo dc -ptdql cpunndUorJolpo8tpnn<prol \punod lzz 1p uop eq ptn.Lt\ <dar ûro a<-t \Ptno\ o< e77<r6961o og2

<punod65

\r lpoi ssard-qrueqno,t aldurp\; ol / rs .rr4/cr l dql rot .<ruqoq- eSptuarrrd Ll t rrqLUrudu>Bp1ua)rrdplnrr l rpd pl l t lp u !1oqs punod ql

qlt.M as rsaheaqaqt purl ol y xrpuaddy ur 1oo1tq:ra^\ lsahpaq aql prora; o1sr dals 1s.n1 q1

tr. o! ,ttio! taoi acn m ro .al)Xrtur. d dltr roj

lPoi Jno\ qlr ! { uolp.sl rra\e qrpa o, (al) l j sno-Iêro aqt ul auop ,{tlPnsn)saq Jpuosad nod paproJara^€q pForls nod,alJJ qrpaJo,prs aql

lvsasrf,raxfaloJ aql Sulplo)au

^;aldeq: stq] ul ,,ilqgn oof erv

srqnraMa'lr I lpqrv\,, uopras aql aas,,,(sea.ol \ t tnoyom aq1pue 1r13rau aqu:sardaqt tP <dJ. l ue:tr . aqt Upop upr no{ r l

^.raldPrlrsrql ur rslel ,,a,,hPaH

ôf!ectrJ6raM q [ ]pqM,, uortrasaqt or

retdu )rupd ouop tq3lar paqu:sard qt e<o3r o \ la\ rLl l l lp r la ldtuor1ocrue:o,{ ' ]1

']noyou txau aq1ur 1q8ra.,r,rasea.r:

ut dqt op ^t \ppa.rdrv notr ueql Bulql

ûEÊurssunoqll^\ IFg ur ruaql auopa^pLI

no]\ url'rolls ,Jlorueql )Jeqr,asDraxaqJEa

roj c. lar pue.ta. .rqr alJlduo.)no, rat lb'uo {ro.\\ arourop o} tuBM {ldurrsno,{ teqlpr.rp p roj euo o uoqr<odnol (r1 rf ,adsd<r)rr \aup dpnl)ur q8rurnol ro druplp.r- tu l Jpln)\nu p t)arro, ot ro, t ln lur.nunard p uaqt8ua4sot sa.r.""r" nq,r", i."q1

L

. r-rrrd\r raqtopppot qreo::no(ro no(.rolnolc.^ppLlrpsJoLlo oq aLl I pualsr ruool l .s

'pep!-otd saJeds ql Lqsraqrunuasolll raluq-lasrl)€a pup asoraxaqrparcJ qSreMppxa aqllaaoq3 pueg <arrpuaddv r upq) rqt a- I

. ,'uPJotuP:lrno^ \J'polu 'l pa€u rpruno( ro/'s\ûeq

_aql-BurJMu.rpveqyrcl ootpB touoA

srseq (pJaa.a{o dlrepp uo sluptq al{l q };'upJdtno{ro.l{ qrsa uo elep aqt 4lrM

'sauqnor brrlurl o.Mlaql Jo auo asooqa

8\

jsarrsual

-ur pue 'sdar ,slas€ur.r,ro11o;q1Sursn sasrJrexa

dro) rrqt apnt'ur tqSttu nol"rou paisa83ns ,{epV lpo8 lnol to sa8eluarFd 1eq,u1e Fpuuyod-Lur sour 'pue 'sdarpup sFs eq] ,auopaq ol arpsasrrrexa prJ,l'|aasol lno)Io.ar llpp rnol rp {oo.l

.lpo8qt_00€ qruo paseqaq 1p,r'r1:lc srqt roJ slno{ro^{ rlrurq llv.punod66g rleo8.rno( ue spunodgg7 r :rard

LiJuaqaql ur tsaq puosrad rnod ,aldlupxa srlll uJ

eks6)€

€

sI

I

(o/o08)

t

I

5

s

lo/ost)

I

sq

lPnbs )pg

' t

z. I

:atdupxaSurMollo,aql asnlt,ar! ?auopsrsrql,rorl

al€qsnll oJ ('€raldpq] aas'qPo8 nox ]asot^,\oLIuo suorrrnrlsu rol) 'lro{./ 00rwaa a! s23u11$rar141

^snl lo j .dqra-nsnl Sot l l rPp nol urs1uelq l lrur

ELnl l rJq upld noYo;nq:re elalduro: 1 .er.r 1t

lno)uo/vl uno DNfouof,lu'a1:6 q:ea pua puPUPlsot uaqM

lnoqe qreor rno,{ql^,t llnsuo) spoued sare^rlJsrno.{ se suoqprp^ ro 's,{pplloq 's3usolr IooLIrsasnat:,{r Surureq ,uau e uBls nol uaq,t p.req>q.ro,u1

trpea.rpue qsa.r1 :r nol 1eq1sr1r-relrodrul sour s1

]pqM lrpssarau sl lsar alaldurornod rol leql pury

ua,ra Ieu no1 ue.:8ord pamrrrurs p .4lo1oI ou op

1nqtr1rsua1urq€ge 1e8urUI.{q a^rlrpX4s ptnoqs

no,{ aluq qql Surrnd Sururert ol }upuodulr sr

asz00t00€

0bzst tsaz

tPnbs rPgssaid qfua8

tEoS tPuosrad aN rsa8 truo$ad *tJraxl

eqlool rot 3uruPrl q#ua4s zl



9Ztjzt

9r€

982082slz

90€0m962

stzEZZRZ

98rEAIEat

9 ]as s .s i lJS €+as a tis

renbs Ir"{ a'{r rcJ rrpqJ uorss.ISdd lr{8t.M lIduES

€v atqbt

-: .

092

0rz

9 t3S

0€z

DCZ

EFS' las

€ tas z t:s

E9t99r99t

98rE8ts8L

(]LZ

904902

ssard qrues eqr DI rErD uorssaford lq8I.M alduEsz , atqtJ,

qrxtsaqruMop 05 spunodolz ]E es ]sq eqt q+,{

srasxrs oj psurroJradaq o1sl uPelr ra,rod a{J'les qrea roJ lqSra^{ vt)ads P qrr.4{

ar3ldl'uoJ sr uEId tno)Ilo^t lEnbsmol 'urE8paraH

(o/o08) x 0z€

9ZZ ,E02,98t ,c.l-.1

:r?-"r|

-runu aq] 'lq8u o1 Jatuort SZZor . ::i . iitosr

z f alqEf ln rrumloJ 3ql u,'rop C)5 srir .: -: :': il:no,{ asrrraxa qr rol spunod9zzr.{r,r ij : .! @

sl las d^eaq aql ssardqtruaq qt l!::' i "r_'slrsd, rurl sP ol Pal::::: . ?r+ri

alE srasassqJ ]q8ra^\ sar^eeq ql .::. j_-:crnirr

slas aql ur ItI] or 8 xrpuaddvrtJPa oJ as d^Paqaql paprorcr r.\pq :: rr!-

:^\olaqu^\orissesraqunu aqrprorau.UELIJ

a{lulorI srasSurupLuar ql ur llJp,rp€ t alqEllo

&xpr qlrs aql q 0z€putJos slasxrsop III,l'lnol'arnparord aruEs ql,!\olloj lPnbs {req aql roJ

'las qJea oJ

tqSta^\ rlJpads e q{.M upld tnolro,!\ t{Juaqmotrpalaldluor a^pq no-{ 'supqr o.4'!} ql Sursn .{g

otz

lerp Fa:r

--TZ-

tx 00€rx 0825x szz5X 981

8 X S€,1

tolos6)

€

t

5

I

(%08)

lobst)E

5

s8

9ZZ

3T

-=T----a-

€

g

I

I

5

5

5

E

I

szz

:tas {iPa rDJ<roqunu asar.lr rorrr \'\oN

€l urPford nol Suqrets

loktt)



stz0izE€Z

s0a902002

szz0zz

s€Is€rE€I

ssrsst9St

9at9at98t

9 rJS I rrs i l is € .s z +3s I IJS

UEaIJ ra{od r'{t :oJ l]p'{J uorss.ford tqsraM aldups

,. , zlqbJ

r{ruaq aql .{Illo ls31plre 'atr,{r qrpa to pue aqr}p -{Iuo seJ ua{o ool auop aq }ou pFoqs lr

,8ur

-urErlLuorJ,{p^t€ rml sa{pl3uqsa}ssnEra8 elr,{J

E Suunp epptu a^pq nod ssarSordqlgua4s dqlsraad no,{pup 'qrEor mo,t 'nol MoLIsIIIMSuqsaJ

DNIIS]I

.ueqr 3qlrxorj sr.qunu urunlo) o^\t lsrr] aql asn ,asrrraxa

rElnrqred p roJ sraso,{l Surop No are no.{ I'lno{m/!\ txau 3ql ul

tqSra^rur ssa€ord 'uaqJ Fs lseteqt q sdar.ql

Jo tpop up) nol Iqun uorssarSord ulPsaql wr^{dels plnoqs no,{1aa,usrqt ,sdarxs,{po op pporno,{ 'sFm daJrqql 9t ,o 1as1selaq1ur 1

,aqdue

-xa rcl Lueql apldtrror upr no^ Ipun jaa.\\ slt{]uorssa€ord alupsaqt q1ra,rels ,lno1rom snor,rardaq1ur paplduo: ara,{ sda.r rosps aq1p 1ou11

'(9 t atqpJ aas)8ot tuarrnJ aqt ur sraqrunuasoqlprorar pup upllr uorssa:8ordaqt uo aur rxau aqro1oB uecno,{1ea,rl rql .paqrlrsa;dsepalaldworara,upuz spunod 91 pue ,spunod gtr spunod

6E]p auop ar.a sias s,{aa^{ tspi ,aldLuExasrqr ut

J xrpuaddv ur rreq) uorssarSo:dqSraarasrrraxa

^rsrlrrTrpaqt asn-sasrrraxa dEIrxnE

aqt rol srqgra,lrrnol prorar ot sdatsasaql^\o

oC

sasr)raxl rE!llxnv ql tulptof,au

(S0z= 0Z - 977) punod997Sursnauop3r€slasuMopo^qeq] ,aroJaraql:suoqlladar

a,rg:olsptmod 77 rlu euop p,l\es ({paq ql

(02 )8x soz(02 )8 x (rtvosl)s x T

s x --c0-

5x s8LI x --sL-

8 x __3al ssardqtruag

'}as lsar^ear{rnod LuorlurroJ

nolo,uaql

uopalprlpul

lunoupeq] pP4qns 'slas u^{op oat op ol pesoddnsaIPnol 1as sal\€aqaqt patelduro)a^pq nol raryp

JI las tsar^Eaq nol uo pespqarp slasuMop IIV

slas u/}rooaql tulplo)ad

.sasDlaxa aa,lql esaql roJueld 1no1.ro.u ,,{ep e palaldr.uor a,req no,{ no;1

\o/os6)Lx--otz

tx oz-€x EozEX

-8I X S3I8 x s€ L ueatr raod

u,r{oqssE }3s qrea ro} sraqunlr asoql prorau

l i- SurPuod<arro)s1t ro1 lq8rau aql sluasardar reqLunu r{rEA

0rz'0zz'soz,98I.ssl '9€l areslequnu aql /1q3u

ol rlel ujorC oiz o] i t alqel ur (9 pS) uunlol

I

I

s

x 0s 8x Itx -<F 8x -0F

x g€ 8x 0€

tra^ srql

qrnr da)!g

'1qnta^r e'^paq p asn or slqp eq ptnoqsnol 'asuaxa fuerllxne q:ea roi sdar pue slas 1ppalalduor no^ lno)l.lo.{s,{aa,!\ sEIol rara[

peqrnsardsuo9padai Jo raqunu aqt roJ atpuEr{ uEtrnod sp ,\eaq sp aq pForls l.s tsq aLIJ 13sqrEaro18urssej3o.rdasopdla^qeleralP slas aarql aql

Io slqBrom qt 's.^\oqsreqcaq1sy uraqr:o1 sdn-ture^r iupLuop ol paau tou op nol os ,tnolro,r{

aql ro pua aql ]P sasDra\a^wqlxnp

aql op ILnoA

PqlooJ rot SutuPrI qt3ua4s tl



Toble4.5

:ample Weight P.ogressionCh.n for Auriliary Exer.i*s

Sct 2

i . - : :u\er c lean. The test

-: : -..1 !o.r1\ ior ihc n€xt cl'cle.

- :. :e.rih voLrrbest strength

. . . r . , 'n st i r ts, rvhen t is most

- r : ! rl r nla] even Sain more. : . rh€ uPPer bodY.

. : - : . re €nr ly n the week rvhen

I r le€krndoi rcsi. f ] 'ou are

:: . j i \ , but )ou* ' i l l not 8et he

Set

35

/10

5560

Using he Personal estConversion hart

This chart s agoodguideline of what your sinSle

attemDtwould be, basedon the numtar of rePeti-

tions ;ou did ai a particularweight The numbersat the top of the ihart are the numbeJof rePeti-

tionscompleted.Underyour numb€rot rePetnons

find the amount of weight you used. Then look

across o the ast colunm on ihe nght That num-

ber is your calculaiedPersonalbest

supoo.e oLr id 22lr ound\ or i \ e rePeti t ions

t.", t .rLC"iulnn 5 rn t;ble, l h and ol loh du\^n

to 220.The number n the Iar right column is 250,

so 250pounds is your calculatedP€rsonalbest

MODIFYINGOURWORKOUT

Even with the b€st aid Plans,you mav run rnto

situations where vou need to modi{y your

- f lcnBlh-trd'r in8r. 'gram: he hor loul Ind\ be

tu.Jdirr i ,ul l nr roo ea.y lor )"u io bcnel iL romi

your schedulemaybe interruPted,causingyou to

miss training days; or an injury may slow your

progress-This sectionaddressesheseProblemsind offerspossibleways to r€solve h€m

What f theWeights reTooHeavy?

At some ime you may find that you cannotke€P

up with the workout. You may be fallinS rehind

in one or moreexercises. his canhappento any-

one, even the most exPeriencedifter i{ho trains

diligently.First, let's define fdlliug er;nd. If one day you

were supposed o do five rePs n the last set of a

30

35,10

455050

:= : lhr Power dean on one qay,

. . : . i t thebenchPress nd he' : . .1 l .v; \ 'our! i l l getmuch et

'€fi:n.: \let hods

: ::h.rds of testing;both of which

' ' ' r n '" ' l \ "mn' 'n $d) ' t t rc ' l

' .-:1.

nlax estinS, fterdoing several

. r !et! \ou l i l t asmuchasYoucan

' . : . :ei i i ionlesling,afier doinS he rvarm_uP

.. rr.ibout 85o/ofyour Personal oal: : : nanv rePs sYoucan l f Youcan

. :cPs at this PercentaSe/'ou have

. i r olrr 8oal. f you can do only three

: :rc lioalhasnotbeen eached.f

You: :r,( than five, Youhave suPssed

: .:, Lse APPendixD io seewhat vour

. . u \'ill test onlv three of your core

r \ ill need to use the Pcrsonalbest

- :,rirt in Appendix D to find your cal-

. - . . be+ for rhe, ' iher\, t n e\erc i \F '

:.r ialculatedpersonalb€stasa base or



Table1.6Sample Pesonal Best ConversionChad

195200210

185190200

10

heavy rv€ight but could just do four, that is notfalling behind. ff this happens, usr keep on going. It is probably ust a daily low. But if in t;oor three consecutiveworkouts of the saureexer_crse_yofi annot complete all the sets and reps, youare allinSb€hind. Forexample, or the last set ofthe bench press yo1l were supposedto do fivehea\,y rcps with 450 pounds bur did only fcJu. eps.The fo owing week you were supposed o do fivereps at 260 pounds in the last set bur did onlythree.This is Ialling behindbecause ow there sa Pattern,

_When this happens,you musr d/opyour Soals

by 5 to 10 pounds. If your goal n the benchiresswas 300pounds, drop ii to 290 pounds andbaseiuture workouts on this new goat.The week_by_week percentagencreases nd the s€tsand repsscheduled

should not change. Aange only yiur

.Th€rc ar€ many reasonsor fa[ing behind. Usualy

rs s because oatswere sei oo high. Whatever her€ason,you must adapt to the changeso that fu_ture workouts will be productive (you,ll do aI setsand reps) without taking th€ chanc€of burnoutand intury. Ihb.b i l l helpvou get to the lest in8ddte reshdnd able o performdt your be\ I .

What lf the WeightsAre Tootight?

You may find hdt the \or tout for an erercrse,too.easy.You can do all the heavy setsand repswith no problem, and you think you could domore. If this happens or hvo cons€cutjvework,outs with the same exetcise,you may have setyour goals oo low.

To remedy the situation,add5 to 10 pounds toyour goal. For example, your workouts for the DacKsquat w€re based on a goal of 400 lb. Add 10pounds to your goal and baseall future *,orkoutnumber> n 110 pound- Heredgdin, he ret,reps,and week\percentaSeincrease houldsraythe sarr.e.Change nly yaw goal.

What f I MissTrainingDays?When you participate n a comperitivesport likeIootball,you cannot afford to miss /aining days.As my coach told me when I was an aspiringOlympian, "ff you do not train today, som€onesome\4,heres training and is SaininSan edgeonyou." Do everlthinS nyourpower ro avoidmissing training days and to be consistent [ yourworkouts. Unfortunately,circumstances eyondyour control (sickness,njuries, family varations,etc.) will force you to miss training days_Whenthis happens, adjust your training scheduleac-cordingly. For example,durinS an 8-week train,in8 cycle,you go on a vacarionwith your familyfor2$cek". ou mrss^ee|"4 andcoi)ourcyctcwhen vou relurn,)ou cdnnor ust ump nto the!\or luut lor Weel 6 and

e\pect o do he . \ouneed o backtrack omewhat.Tabte4.7show5youwhat percentage o resume your workout at, basedon r^'here ou would have been f your workouthad not been nterupted.

Because ou missedworkouts, you will not beable to go as heavily as planned in the last 2 weeks.Consult with your coach o make the proper ad

What lf I Am lnjured?Footbatl s a physicalspoft with a lot of contact.By its natur it has

a liiSh€r incidenceof lrjuryihan most othersports.Any injury can slow yourstrength progress.Even an injury that occureddur in8 lhe sed\onmiSht dffectvuu dLrr inShefollot\ing oflseason of sirength rrajning.

l l yuu6el ni!u-ed ou wr l lhJ\e to modil) yourtraining plan. Forexample, fyou havea kneem,iu,y . ou mighL oroe dble u do baLt.quar .bulF\eftrse. .t reLdtedo the nee e.8.. ench res..Incttne re-- l can progre!\ normallv.A. fur rhel, 'ser body. to l lu t \ t ie dd\ ice

" f 1or- , oo,rortrainer. nd.odch.When uuha\efuti) e,ove,ed.

) ou rhouldbeable o resumerdrrungn tharared

and io fo ow the guidelines n this book.

200205275

220230240

220230

21005270220

24n250260

23n240250

225235245



Starting Your Program 17

Tebb 4.7

S.mple Traintna Schcdul€ Modiftcation

W€€k 2Week 3

Week 5

7a%82%85%87%

%%

97%Testing

78%82%85%

87%90%Testing



Off-seasonWorkout

.rf hi i t trst.v. le.hould

' :: : -rfiool s back n session nd

-. :. sFr int breakor at the star t

' . -.rmft€ *trkout js for 9 weeks

rrl for testint. If I'our school. - . : s eeks or training, deletc

i - : - :heProgram lf )'ouhaveonlY

: : .l{rl.te \:eek2. Besurc o con. :: . r hen modifying ihe r{ork

: . : th€lear tomakebiggains n

: .,ur time and energyshouldbe

-i: j ' traininS.f iou part ic iPaten

: - :: : .etbi l l , r \aestl ing,etc.) ,You' i l ]

:- :r : pr .rgram. onsul ih ' i th ! 'our: : i ..rFP\' medlum so vou can Par

.:,,rt and corltinueyoul Physical

\ \ ORKOUTGOALS

:. - r.rl b€st or the exerciseshat lere:.: :ulried personalbest or all of the

- .::::.er ih€ numbcrshor-rldepresent

:- . : : :r rnpcrsonal est.

Nolu sef |lre goals)'ou want to achieveby the

end o/ tfie .r''cle. Be reasonab/e rn settng goals

Make hem challenging ut not unobtainableYour

goalswill beused o calculate orvheavilyyou uill

train during this cycie.

As fl,r your auxiliary exercises, 1semoderate

$ershr, J l l i r . l ,bd-ed, 'nuhdt \ . J hdfe d.ne in

l l-e pdr dnd proc,re-- hen \uu.rn. t . ' l l 'h in8the direction in .hapter 4.

trerci* Personalesl NewPereonal oal

Back quat

Behlnd{he-neck

H gh pull

WORKOUT HARTS

Pages22 35 contain he workout chartsyou'll fol-low for yorlt first off'seasonworkout You may

chooseeither the split routine (MTuThF)or the

total body routine (M\\T).

27



Off-SeasonISplit Routine

Mondays

Date:

Exercbe Week 1

Inclinepress -x 10

-x 10

-x 10

_ x 10(50%)

Benchpress _x 10

-x 10

-x 10

-x 10 s0%)

Shoulder -x 10shruqs- _x lu

-x 10

Bicepcu s -x 10

-x 10

-x 10

Dumbbell flys -x 10

-x 10

-x 10

Dips _x_

_x_

Additionalexercises:

W€ek2

-x 10

-x 10

-x 10

-x 10(5s%)

-x10

-x 10

-x 10

-x 10(60%)

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

Week3

-x 10

-x8

-x 8

-x8

-x 8 (60%)

-x10

-x 8

-x8

-x8

-x I (a%)

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

W€ek 4

-x 10

-x8

-x8

-x8

-x. I (62vo)

-x10

-x8

-x 8

-x8

-x 8 (65%)

-x 10

-x8

-x8

-x 10

-x 8

-x8

-x 10

-x8

-x8

W€€k 5

-x 10

-x 8

-x 8

-x8

-x 8 (65%)

-x10

-x 8

-x8

-x8

-x 8 (65%)

-x 10

-x8

-x 8

-x 10

-x8

-x 8

-x8

-x 8

22



Off-SeasonSplit Routine

Mondays (continued)

Date:

Ererci3e

Incline press

Week 5

-x 10

x8

-x6

-x6

-x 6 (57%)

-x 10

-x 8

-x 6

-x 6 (OYo)

-x 10

-x8

-x 8

x10

-x8

x8

-x 10-x 8

-x 8

W€ek7

-x 10

-x8

-x6

-x 6 (70vo)

-x 10

-x8

-x 6 (70Yo)

-x 10

-x8

-x 10

-x 8

-x6

-x 10

-x 8

-x6

Week8

-x 10

-x 8

-x 5 (75%)

-x 10

-x 8

-x 5

-x5

-x s (75%)

-x 10

-x 8

-x6

-x 10

-x 8

-x 10

-x 8

-x6

Week 9

x8

-x5

-x5

-x 3 (e07o)

-x8

-x 3 (800,6)

-x 10

-x 8

-x6

-x 10

-x8

-x 10

-x 8

We€k10Test w€ek

B€nchpress

Shouldershruts

Bicepcurls

Dumbbell flys

Dips

Additional exercises:



Off-Season ISplit Routine

Tuesdays

Date:

Exercise

Backsquat

Week4

-x 10

-x8

-x4

-x 5

-x 5

-x 5

-x4

Week 5

-x 10

-x8

-x6

-x4

-x5

-x5

x5

Week 1 Week 2 Week 3

\ I0 _/ 10 _, lu

_\10 x l0 _.b

-/ 10 - \t0 _\b

_.10( %) _< l0 (60%) _ \5

-x8 -x8 -x5

-x5 _x5 _x5

-x5 -x5 -x5

-x s (s0o6) _x 5 (5s%) _x s

-x 8 (70%) -x 5 (72%) _x 5 (75%)

_x 8 (- 40) _x 8 (- 40)

-x 8 (- a0) _x 8 (- 40)

High pull

Walking - x 5luns€. : . _xoleacn eg)

-x6

Back aises -x 10

-x 10

-x 10

Standing eel _x 10raises

XIU

-x 10

Neck _x 10

resistance xlu

q+-r,n.n,n.k

- ; -


-x 5 (60%) -x 4 (62%) _x 4 (67%)

-x6

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x6

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x5

-x5

-x 5

-x 10

-x 8

-xB

-x 10

-x 8

-x 8

-x 10

-x8

-x5

-x 5

-x 10

-x8

-x8

-x 10

-x8

-x8

-x 10

-x 8




Tuesdayscontinued)

Date:

Exercfue Week 5 Week 7 W€ek8 Week 9 Week 10T€st we€k

Backsquat -x 10

-x8

-x5

-x 3

-x 10 -x 10 -x 10

-.8 -r8 -r8

-t5 -x5 - \5

-t3 _\2 _x2

H'Sh pull

Walking -x 5

{eacneg,

-x 5

Back raises -x 10

-x8-x 8

Standing eel -x 10raises

x6

-x8

Neck -x 10rcsistance

Xb

Sit-upcrunch -x-


-x 10 -x 10 -x 10

-x8 -x8 -x8

-/6 - '6 -{6

-\ l0 -x I0 - , l0

-/8 v8 -x8

-. ' ' . ._x5 -\6 -x6

-x 5 (n%) -x 5 (80%) -x 3 (8s%) _x 3 (90%)

-x8( 40) -x 8(- 40) -x 6(- 40)

-x 8 (- a0) -x 8 (- aO) -x 6 (- a0)

-x5 -x5 -x5 _x5

-x5 -x5 _x5 _x5.. . . . . . . - . ' .x4 -x4 -x3 -x3

-x3 -x3 -x3 -x3

-x. 3 (679.) -x 3 (7o1o) _x 2 (n%, _x 2 (80%)

-x4

-x 8

-x 4

-x8

-x4

-x8

-x6



Date:

Erercis€

Benchpress

Behind-the-neck Press

Week 4

_x 10

-x8

_x 6 (72%)

_x 8 (- 30)

_x 8 (- 30)

_x 10

-x8

-x8

_x 8 (52%)

-x 10

-x8

-x8

_x 10

-x8

_x8

-x 10

_x 8

-x8

_x 10

-x 8

Week 5

_x 10

-x I

_x 6 (75%)

_x I (- 30)

_x 8 (- 30)

_x 10

-x8

-x8

_x 8 (65%)

_x 10

-x8

-x8

_x 10

-x8

-x8

_x 10

-x8

-x8

_x 10

-x8

_x 8 (70%)

_x 8 (60%)

-x 10

_x 10

-x 10

_x 10

_x 10

-x 10

-x 10

_x 10

_x 10

_x 10

_x 10


Thursdaya

We€k 1 Week 2 W€ek 3

- / 10 -x l0 -/ l0

-x 10 -x 10 _x8

-x 10 -x 10 _x8

-x 10(55%)-x 10(6s%)_x 8

-x 10 -x 10 -x 10

-x 10 -x 10 -x8

-x 10 55%)-x I0 (55%) \ I

Bent-overows -x 10

-x 10

-x 10

Alternate _x 10indine dumb-b€ll presses

-x 10

Bicepcurls -x 10

-x 10

-x 10

Wrist curls -x 10

-x 10


-x '1.0

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10



sflftreTh|8rd.F {.di..O

D*e:

EEti3.

landr press

Week 5

x10

-x8

-x 5

x3

-x s (78%)

-x 8 (- 30)

-x 8 (- 30)

x10

-x 8

Week 7

x10

-x8

-x5

x3

x s (80%)

-x 8 (- 30)

-x 8 (- 30)

x10

-x8

-x 6 (70%)

-x 10

-x8

-x 10

-x 8

-x6

-x 10

-x8

-x6

-x8

-x6

W€ek8

-x 10

-x8

-x5

-x2

-x 3 (8s%)

_x 6 (- 30)

-x 6 (- 30)

-x 10

-x 8

-x 5 (72Yo)

-x 10

-x8

-x 8

_x6

-x 10

-x 8

-x 8

_x6

Week 9

-x 10

-x8

-x5

-x2

-x 3 (90%)

-x 10

-x8

-x6

-x 5 (72Yo)

Week 10Te6t we.k

b+rtFd, Ftss

kcgrsr's

JErrr

d

F.5

-x 6 (6Yo)

_x 10

X8

-x 8

x10

-x 8

-x 8

_x 10

x8

-x8

-x 10

x8

27



Off-SeasonISplit Routine

Ftidays

Date:

Exetcfue W€ek 1

-x8

-x5

-x 5

-x 5 (60%)

-x 10-x 10

-x 10

-x 10 55%)

-x 10

-x 10

-x 10

-x10

-x 10

-x 10

-x 10

-x 10

-x '1.0

-x 10

W€ek2

-x8

-x5

-x 5 (6s%)

-x 10-x 10

-x 10

-x 10(60%)

-x 10

-x 10

-x 10

-x10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

Week3

-x8

-x5

-x5

-x 5 (68%)

-x 10-x8

-x 8

-x8

-x 8 (64%)

-x 10

-x 10

-x 10

-x10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

Week4

-x5

-x5

-x. 4 (72Yo)

-x 8-x8

-x8

-x8

-x 8 (66%)

-x 10

-x8

-x8

-x10

-x 8

-x8

-x 10

-x 8

-x8

-x 10

-x8

Week 5

-x 5

-x5

-x5

-x 4 (7s7o)

-x 10-x8

-x8

-x 8

-x 8 (68%)

-x 10

-x 8

-x8

-x10

-x8

-x8

-x 10

-x 8

-x8

-x 10

-x8

Backsquat

[€g curls

Leg

Oblique twists

Neck

Sit-upcrunch

-x-


2A




Fridays (continued)

Date:

Ereicise We€k 5 Week 10Testweek

W€ek7

-x5

-x5

-x4

-x3

Week 8

-x5

-x3

-x3

Week9

_x5

x5

-x3

-x 2 ('n%)

Power clean -x 5

X5

-x4

XJ

Backsquat

-x 6 (72%,

Leg curls -x 10

-x8

-x8

Leg -x 10extensions

_x g

-x8

Obliquetwists -x 10

-x 8

-x8

Neck -x 10resistance

_x g

Sit-upcrunch -x-

-x-

Additional exedies:

x 3 (80%) -x 3 (82ok) -x 2 (85%)

x10 -x 10 x10 -x8

-x8 -x8 -x8 -x6

. . . - . . . ._x6 -x6 -x5 -x5

-x6 -x6 -x5 -x 3(85%)

-x 6 Qsq.)

-x 10

-x8

-x 10

-x8

-x6

-x 10

-x8

-x8

-x6

-x s (80%)

-x 10

-x8

-x 10

-x8

-x6

-x 10

-x8

x8

29



Off-SeasonTotal-BodyRoutine

Mondays

Date:

Exercise

B€nchpress

Backsquat

Incline press

Benfover cws _x 10

-x 10

-x 10

Leg curls -x 10

-x 10

-x 10

Bicepcurls -x 10

-x 10-x 10

Standing eel -x 10tarces

-x 10


XI U

Silup crunch _x_

_x_


30

Week I Week 2 Week 3

- / l0 - < l0 _. t0

_. l0 _\10 _.8

-x 10 _x 10 _x8

-x 10 (50%) x 10 (6090) x 8

_/ l0 _ 10 _. l0

_. l0 _z 10 _<B

_/ t0 _/ t0 _x8

-x 10(50%)_x 10 (6070) x 8

_x 8 (65%) _x 8 (5870) _x 8 \70ok)

-x 10 -x 10 _x 10 _x 10 _x 10

-x 10 _x 10 _x8 _x8 _x8

-x 10(50%)-x 10(55%)_x 8 _x 8 _x 8

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10-x 10

-x 10

-x 10

-x 10

-x 10

-x 8 (68010)

-x 8 (60Yo)

x10

-x 10

-x 10

-x 10

-x 10

-x 10

x10

-x 10x10

-x 10

-x 10

-x 10

-x 10

Week4

-x 10

-x 8

-t 6 Q2qo)

-x 8 (- 30)

-x8( 30)

-x 10

-x8

-x8

-x8

-x 8 (62Yo)

-x 10

-x8

-x 8

-x 10

-x 8

-x 8

-x 10

-x 8

-x 8

x10

-x8

-x 10

-x 8

We€k5

-x 10

-x 8

-x6

-x 6 (77o/o)

-x 8 (- 30)

-x 8 (- 30)

-x 10

-x8

-x8

-x 8

x 8 (6s7o)

-x 10

-x 8

-x 8

-x 10

-x8

-x8

-x 10

-x8

-x8

-x 10

-x 8

-x 10

-x8




Mondays (continued)

Date:

Erercise W€ek 6

Benchpress -x 10-x 8

-x 3

-x 5 (nok)

-x 8( 30)

-x 8 (- 30)

Backsquat x 10

xg

-x 6

-x6

-x 6 (75%)

Inclinepress -x 10

-x8

-x6

-x 6 (68%)

Bent-over ows x 10

-x8-x8

Le8 curls x 10

-x8

x8

Bicepcurls -x 10

-x 8

)<g

Standing eel -x 10

ra$es Xd

Neck -x 10rcsistanc€ x 8

Sit-up crunch -x-

Additional exercisesl

Week 7

-x 10-x8

-x5

-x3

-x s (8070)

x8(-30)

-x 8 (- 30)

-x 10

-x 8

-x5

-x 6 (n%)

x10

-x8

x6

-x 6 Q0q.\

-x 10

-x8-x6

-x 8

-x 8

-x8

-x8

-x 8

x8

W€ek8

-x 10-x8

-x2

-x 3 (8s7o)

-x 5 ( 3,0)

-x 6 (- 30)

-x 10

-x8

-x 5

- x 5 (e,0%)

-x 10

-x8

-x 5 (72%)

-x 10

-x8

-x8

-x8

-x 5

-x 8

-x8

-x 5

-x8

-x6

-x8

Week9

-x 10

-x8

-x5

-x2

-x 3 (90%)

Week 10Test week

-x 10

-x8

*x6

-x5

-x 5 (82%)

-x 10

-x 8

-x6

-x 5 (75E

-x 10

-x8

x8

-x8

-x 6

-x 8

-x 8

-x 8

-x8




Wednesdays

Date:

Etercise

Power clean

W€ek 1

-x8

-x 5

-x5

-x 5 (60%)

Week2

-x8

-x5

-x s (65%)

Week3

-x 8

-x5

-x5

Week4

-x5

-x5

-x5

-x 4 V2qo)

-x10

-x 8

-x8

-x 8

-x 8 (68%)

-x4

-x4

-x 10

-x8

-x 8

-x8

-x 8

-x8

-x 10

-x8

-x 10

-x 8

-x 10

-x8

Week 5

-x 5

-x5

-x4

-x 4 (7sYo)

-x 10-x8

-x8

x 5 (68%)

In€line press -x 10

-x 10

-x 10

-x 10 55%)

-x10

-x 10

-x 10

-x 10 ((0%)

-x5

-x5

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x8

-x8

-x8

-x 8 (6590)

-x5

-x 5

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

Walking _ x 5lunge{eacheg) -Y )

-x5

Bent-overows _x 10

-x 10

-x 10

Tricep _x 10extensions

_x 10

-x 10

Back aises _x 10

-x 10

StandinSheel _x 10

rarses -x 10

Neck -x 10rcsistance

_x 10

Additional o(erises:

xg

-x 8 (70%)

-x4

-x 10

-x8

-x 8

-x8

-x8

-x8

-x 10

-x8

-x 10

-x8

-x 10

-x8



Off-Sco Ifoonody XdiEWcddrr: (di*l)

Date:

Exercis€ W€ek5 week 10Test week

Wcek 7 Week 8

-x 5

Week 9

-x5

-x3

-x 2 (90o/.\

Porrerclean -x 5

-x5

-x4

Incline press

Walkint -x 4lunqe

:.teacn eSl

-x4

Bent-over ows -x 10

-x8

-x 8

Tricep -x 10

extensions_x g

-x8

Back raises -x 10

-x 8

StandinSheel -x 10

raisesx g

Neck -x 10

res$mnce_x g


-x 3 (8,0%) -x 2 (82Va) -x 2 (85%)

-x 10 -x 10 -x 10 -x 10

-x 10 -x 10 -x8 x8

_x6 _x6 -x6 -x6

-x6 -x6 -x5 -x5

-x 6 (72'b) -t 6 (75%, -x s (787o) -x 5 (80'/o)

-x4

-x 10

-x8

-x6

-x 10

-x8

-x 10

-x8

-x 10

-x I

-x8

-x 6

-x4

-x4

-x 4

-x 10

-x8

-x 10

-x 8

-x 6

-x 10

-x8

-x 10

-x 8

-x 8

-x6

-x4

-x4

-x 10

-x8

-x 10

-x 8

-x 10

-x8

-x 10

-x 8

-x8

33



8x- 0I x- 0I x-

0I x- 0l x- otx8x- 0I x- 0Lx

0I x- 0I x- 0t x-

8x- OI x- 0I x-

8x- 0I x- 0lx

0I x- 0I x- 0l x-

8x- 0I x- 0I x-

8x- 0I x- OI x-

0I x-0I x- 0I x-

8x- 0I x- 0I x-

8x- 0I x- 0I x-

0I x- 0I x- 0t x-(%8s)s x- (%9s)8 x-

w

:sasrrraxslPuogrppv

I qrunrr dnJrs

0r x-aJuPlslsal

OI X- ItrAN

0r x-

0I x- slmr 3a.I

0r x-

0r x-

0I x- slmr darrg

0r x-

0r x-snlrlqs

0I x- rapFoqs0r x-

OI X-

0I x- sMol ra^o_luoa

or x-ssard{rau

0I x- -aq+-prqqag

OI X-

0t x-

0I x- ssardqruag

8 x-

0r x-8x-

OI X-

8X-

0r x-

8 X-

01 x-

8 X-

0t x-

(%09)8 x-

8X-

0l x-

(%s9)8 x-

8X-

8x-

8x-

OI X-

8 x-

I x-

0I x-

8x-

8X-

OI X-

0r x-OI X-

0r x-

OI X-

0r x-

OI X-

8 r - (%rEt0t <- {%06) t >

\VoZq x- (.609)8 x-

8 x- (yoog)0r x- (%s9)or x-

(0' -) 8 x- (0t _) 8 x-(0t - )8 x- (ot )8x-

\y.909 x- ('/.zL)s x- (./o}z) x-

8X-

OI X-

S IteM

, x- I x- (okzq0L x- (.,66dOr x-c\-

8x- 0t>- 0t >8.- 8/- 0 l r- 0t ^-

0T <- 0l - 0t '- 0t <- lenbs :eg

t {.aM € IAAM Z letM eelJraxa

:alecl

sfpplrC

aul|nou dpog-Jslol

JuosEas-tlo

I {aaM



- --Fri&Fl.-._ra

fate:

Erercise We€k 6 We€k 10Test week

W€€k 9

_x 10

-x8

-x5

_x 3 (90%)

-x 10

_x8

x6

-x5

_x 5(80%)

-x 10

-x8

-x5

_x 5 (7lo/o)

Backsquat _x 10

-x 8

_x 5

-x 3

. -x s (n%)

-x 8 (- 40)

x8(_40)

Benchprcss -x 10

-x8

-x 6

-x b

-x6 (67%)

Behind-the -x 10necl Dress

' x6

-x o

x 6 (62%)

Bent-overows x 10

-x8

-x8

Shoulder -x 10

shruss" x6

-x 8

Bicepcu s -x 10

-x 8

_x 8

L€8 curls x 10

-x8

Neck _x 10resrsrance

_x g

qiL1n.r, .n.h


-x 10

_x8

-x3

_x 5 (80%)

_x8( 40)

_x 8 (- 40)

x10

-x8

-x6

-x5

_x6

l7llo)-x 10

-x 8

_x 6 (65%)

x10

-x8

x10

-x 8

x10

-x8

_x8

x6

-x8

WceLE

_x 10

-x8

-x5

-x2

_x 3 (85%)

_x 6 (- 40)

_x 6 (- 40)

-x 10

_x8

_x 5

_x 5(75%)

_x 10

_x 8

_x 5 (68%)

-x 10

X8

_x 10

x8

_x 10

-x8

-x6

-x8

-x 8

15



36 Stren#h TraininSfor Foorball

TESTWEEK

The 10thweek of each outine is devoted o tes!in8. Use. he

fotio\^ ingSuidetines nd rhe (ha(provrded whrLe estingyour progress.

1. Test n the presenceof your coach.2. Revie\ the section n testrngn (hapter4.r. lnoose betweensinde ma\ and rep ma\

resungmethods.4. R€cordyour goal weight.5. U>in8 he coree\ercis; weight proqre<sion

charLn Appendi\ B, f l in rheweiehts orLhewarm-up ets eading p to you; hedvyser/ Just as you would do for a regular

5. lf durin8 5in8iema\ re5tingvou redchyourgoaland hrn(you(dndo more, r1another

single wirh a 5- to 10lb increase

7 for repma\ tesr intdo dsmdny epsdsyoucan with the final weitht. Figure our cdt_(utdledpersonal estby using heper5ondl

bestconversion hart App€;dj\ D).8. I f )ou dre iJLing ery he;\,y heiShts,Joumay ne€d more warm_Lrp ets.

g. ior yo!r othercoree\erciseshdtyou arenotactually testint (e.9., inctine Fess). takeyour tajt workoutweithl and u5eApp:n_ol\ U lo determineyour Cal( latedDersonalbest

10. Remembet you do not need to test auxiliary

11. If you hav_e er your 8oals,great. f you,vesurpassecthem/ evenbetter. I you did notreach your goais. reevaludLe our goal_

serflngProcedures.

Power leanX5

x3

x2

x i (8oal)

Back quatx8

X5

x3

x2

x 1 (goal)

Eacksquat

x8

x5

x3

SINGTT AXTESTINC

Bench ress

_ x8

x5

xf

x2

xlx I (coal)

REPMAX TESTING

Benchpressower lean_ x5_- x3

x2

- x 3 (9370of goal)

X8

x5

x3x 5 (85oi6f goal) 5 (8s% of goal)



Off-season WorkoutI

TI hi .

-e,ond . Ycle

ihould start n Mar.h after spring brcak or after

.he siart of springball. It should end dght betote

the end of the schoolyear in early lune.lhi. .dmplewurloul i . lor q weel. of frdtninE

plus 1 \{eek for testing. lf your school calendar

.lkr'{s only 7 'eeks or trainin& delet€Weeks2

and,t. lfyouhave onlyS weeks ortraining, d€lete

Week 2 tuom th€ program. Consult with your

coachwhen modifying the wotkout plan.

You must continue o improve in strengthdur-

ing this cycle, as you did in the Previouscycle

Most of your energy should be devoted to strength

lraininS. yuu part ic ipalcn spr ing a[ or d -pr in8spoit (baseball, rack, etc.), you l\'i[ have to modjfy

the proSram. Seeyour coach and find a haPPy

medium so you can participate n your sPortandcontinue yo1ll ph)'sical development.

WORKOUTGOALS

Enteryour new personalbest or the exerciseshat

were test€d. Also, enter the calculatedP€rsonalb€st for all of the other exercises. €member, h€

numbers should representone rrnsle rePetition

Now set the goals you sant to achieveby the

end of the cycle. Be reasonablen setting 8oals.Make them challengingbutobiajnabie.Your goals

will be used to calculatehow heavily you will traindurinS this cyde.As {or your auxiliaiy exercises, se moderate

weiShl-at f i r . t {ba.edon $hdt \ou hdved,'ne n

lhe pastland progre.-shen )ou, rn fol lohing

the direction n chaptei 4.

Exerche Personal est NewP€rsonal onl

Benchpress

Back quat

Incl ine re5s

B€hind{he-neck

Dead ift

WORKOUT HARTS

Pages38-5l contain he workout chartsyou'll fol-

low for the secondoff-s€asonworkout. You may

chooseeither the split routine (MTuThF) or the

total-body routine (MWI).

37



Off-SeasonIISplit Routine

Mondays

Date:

ExerciBe

Bench press

Week 1 Week 2 Week3

-x 10

x8

-x8

-x8

Week 4

-x 10

x8

x6

Week5

x10

-x 8

-x5

-x 6 (62oh\

-x 10

-x8

x8

-x 10 -x 10

x10 x8

-x 10 -x8

-x 10 (s5o/.)-x 8

Behind-the-

neck press

Dumbbell lys -x 10

-x 10

-x 10

B€nt-ov€rows -x 10

-x 10

x10

Bicepcurls x 10

x10

-x 10

Tricep -x 10extensions

\I U

x10

Wdst curls x 10

-x 10

Additional exer€ises:

-x 8 (5s%)

-x 10

-x 10

-x 10

x10

-x 10

x10

-x 10

x10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 8 (58o/o)

-x 10

-x 10

x10

x10

-x 10

-x 10

-x 10

-x l0

-x 10

-x 10

-x 10

-x 10

-x 10

x10

-x 6 (60%)

-x 10

-x 8

x10

-x 8

-x 8

-x 10

-x 8

-x 8

x10

x8

-x 8

-x 10

-x8

x 8 (6s7o) x 8 (68%) -x 6 (70ok) -x 6 (72o/o\

-x10

-x10 x10

-x10

-x10

-x 10 -x8 -x8 -x8 -x8

-x 10 500,6)-x8 -x8 x6 x5

x10

-x8

-x8

-x 10

-x 8

-x 10

-x 8

x8

x10

-x 8

38



Sflir rri-Mond.6ffi

Date:

Er€rcise

Benchpress

Week6

-x 10

-x8

-x6

W€€k 7

-x 10

-x8

-x6-x5

W€ek E

-x 10

-x8

Week 9

-x 10

-x8

-x5-x 4 (8s%)

Week 10

T€st week

Behind-the-neck press

-x 6 (75%l -x 5 \78%\ -x 5 (80%)

x10 -x 10 -x 10 -x8

-x8 -x8 -x8 -x8

x6 -x6 -x6 -x5

Dumbbell flys

Bicep curls


-x 6 (60'k)

-x 10

-x8

-x8

-x 10

-x8

-x8

-x 10

-x8

-x 8

-x10

-x8

-x8

-x 10

-x8

-x 5 (68%)

-x 10

-x8

-x6

-x 10

-x8

-x 10

-x8

-x8

-x6

-x 8

-x 5 (701o\

-x 10

-x8

-x 10

-x 8

-x 10

x8

-x

8

-x6

-x5

-x 8

-x6

_x 3 (85%)

_x 10

-x8

-x 10

-x8

-x6

-x 10

-x8

-x 6

-x8

-x 5

-x8

-x6

39




Tuesdays

Date:

Exercise Week1

_x 10

_x 10

_ x 10(50%)

Week2

--x 10

_x 8

We€k3

_x 10

_x 8

_x4

Week4

--x 10

_x 8

Week5

_x 10

-x8

-x5

_x3

Backsquai _x 10

_x 10

_x 10

D€ad lift

-x 10 (5570)_t< 8 (7oo/o)

-xI

Qsqo) _x 6 eBqO _x 5 (E2yo)-x 8 (- 40) _-x 8 (- 40) _x O1_3111

-x8( 40) -x 8(- 40)_x 6(-30)

Legcurls _x 10

_x 10

_x 10

Standing eet _x 10

_x 10

_x 10

Obliqu€ wists _x 10

--x 10

_x 10

Nect _. 10

_x 10

Sit-Lrp runch

_x_Additionaler(ercises:

_x 10

_x 10

_x 10

--x 10_x t0

_x 10

_x 10

_x 10

_x l0

_x 10

_x 10

_-x 10

_x 8

_x 8 (52olo)

_x 10

_x 8

_x 8

_x 8 (55yo)

_x 10

_x 10

_x 10

_x 10_x 10

_x 10

_x 10

_x 10

_-x 10

-x 10

--x 10

_x t0

_x8

_x 6 (600/0)

_x 10

_x 8

_x 10

_x8

_x8

_x 10

_x8

_x8

_x t0

_x8

_x 10

_x8

_x 6 (6210)

_-x 10

_x8

-x 8

--x 10

-x 8

_x 8

_x 10

--x 8

_x 8

--x 10

-x 8

q




Tuesdays(continued)

Date:

Exercis€

Back squat

Week 6 Week 7 W€ek 8 Week9

-x 10

-x8

-x 2 (92Yol

Week 10Te3t week

-\10 -,10 -x 10

-x s (85%) -x 4 (88%) -x 3 (90%)

-x 5 (- 30) -x s (- 30) -x 5 (- 40)

-x 6(- 30) -x 5(- 30) x5( 40)

-x 10 -x 10 -x 10

-x8

-x3

-x 8

-x3

x8-x6

-x8

-x 8

-x 8

-x 5

x8-x6

-x 8

-x6

-x8

Dead ilt -x 10

-)< 8-x6

-x 5 (75%)

-x 10

-x 8

_>< 6

-x 10

-x 8

-x 10

-x8

-x6

-x8

-x6

Standing eel -x 10 -x 10 -x 10

laises x8 -x8 -x8

-x8 -x6 -x6Oblique wists -x 10 -x 10 -x 10

-x 8

Leg curls -x 10

-x8

-x 8

-x8

-x 8

Neck

Sit-upcrunch -x-

_x_


-x 6 (6s%) -x s (58%) -x 5 (70%)

-x 10 -x 10

-x 10 -x8 -x8

-x8 -x6 -x6

41



Off-SeasonII

Date:Exercise

Benchpress _x 10

-x 10

_x 10

Shouldershruts

-x I (5280)

-x 10

-x 10

-x 10

-x 10

-x 10

-x8

-x8

-x 10

-x 10

_x 10

-x8

-x6

_x 10

-x 8

W€ek 5

_x 10

-x8

-x5

-x3

-x s (82%)

-x6 (- 20)

-x 6 (- 20)

_x 10

-x8

-x6

-x 6 (520,6,

-x 10

-x 8

-x8

-x 10

-x8

-x8

-x 10

-x8

-x8

Week I Week 2

-x 10

-x8

-x8

-x 8

-x 8 (70%)

Inclinepress _x 10-x 10

-x 10 _x8

-x 10 (myo)_x 8

_> 10 (@9o)

-x 10

_x 10

-x 10

BenFover ows _^ 10

_x 8 (s5%) _x 6 (60%0)

-x 10 _x 10

-x 10 _x8

-x 10 _x8

-x 10 _x 10

-x 10 _x 10

-x 10-x 10

-x 10 _x8

-x 10 _x8Bicepcurls _x 10

-x 10-x 10

-x 10

-x 10 _x 10

Dips


-x 10 _x8

_x_

_x_

Split RoutineThursday6

Week 3 Week 4

_x 10 _x 10

-x8 _x8

-x5 _x5

-x4 _x4

_x 6 (75%) _x 6 (78%)

-x 8(-30) _x8( 30)

-x 8 (- 30) _x 8 (- 30)

a




Thuredaye(continued)

Date:

Erercbe W€ek 7

-x 10

-x8

-x3

-x 4 (88%)

-x 5( 20)

-x s (- 20)

-x 10

-x8

-x s (68%)

-x 10

x8

-x 10

-x8

-x6

-x 10

-x8

Week 10Test w€€k

Week 6

Benchpress -x 10

-x8

-x 3

-x 5 (&5%)

-x 5 (- 20)

-x 5 (- 20)

Inclinepress -x 10

-x 8

-x 6

x 5 (55%)

Shoulder -x 10shrues

" xd

-x 8

Bent-overcws -x 10

-x 8

-x 8Bicep urls -x 10

-x 8

-x8

Dips -x-


W€ek8

-x 10

-x8

-x5

-x3

-x 3 (90%)

-x 5 (- 30)

-x 5 (- 30)

-x 10

-x8

-x 5 (ru%)

-x 10

x8

-x 10

-x8

-x6

-x 10

x8

-x6

Week9

x10

-x8

-x5

-x 2 (92%)

-x 10

-x8

-x 3 (75%)

43



Date:

Exerciee

Backsquat

Power clean

Walkinglunge(each €

Leg curls


Fridays

Week 3eek1

-x 10

-x 10

-x 10

-_x 10(5s%)

-x 8

-x 5

_x 5 (60%)

--x6

_x 10

-x 10

-x 10

Week 2

- i 10 _y10 _x 10

W€ek4 Week5

-x 10

---x8

_x6

. -x8

-x8

-x8

-_x 8

-x8 --x6

-x8 _X8

-x 8 (58%)-x 8 (60%) _x 6 (65%) --x 6 (68%)

- -x8

_x 5

-x8 _xg

-x5 -x 5

-x4

-x8-x5.-x4

-x 5 (6s%)-x s (68%) _x 4 (72%) _x 4 (75%)

-X6 _X5

-x 6

-x5

_x6

--x6

-x5_x 5

-x5

-x 5

-x 5

-x5

_x 10

-x

8

_x8

-x 10

-x8

-x8

-x 10

-x 8

-x 10 _^ l0

-v 10 i in

_x 10

_x 10

-x 10

_x 10

-x 10

---x 10

-x 10

_x 10

-x 10

-x 10

-x 10

-x8

-x 10

_x 8

-x8

-x 10

-x8

x10Backraises _x 10

_x 10

_x 10

Neck _x 10reslstance

_x 10

Sit-upcrunch _x_

Additional exercisesi

44




Fridayg (continued)

id squat -x 10

-x8

-x6

-x6

-x 6 (nYo)

Powerclean -x 5

-x 5

-x4

tu:kris€ Week 10

T€stwe€kWeek 7

-x 10

-x 8

-x5

-x 5 (7s%)

-x5

-x4

-x 10

-x8

-x6

_x 10

-x8

-x8

W€ek 8

-x 10

-x 8

-x s (80%)

-x3

-x4

-x4

-x4

-x 10

-x8

-x 10

-x 8-x6

-x8

W€ek9

-x 10

-x8

-x 3 (8s%)

-x5

-x5

-x3

We€k 6

Walking -x 5lunee(eacn eg)

-x5

Leg curls -x 10

-x8

-x8

Back aises -x 10

-x8-x 8

Neck -x 10res$tance

_x g

Sit-up clunch -x-

-x-


-x 3 (8090) -/. 3 (82vo) -x 3 (8s%) -x 2 (govo)

45



Off-Season ITotal-BodyRoutine

Mondays

Date:

Exercise

Benchpress

W€ek L

-x 10

-x 10

-x 10

x 10 (ssolo)

Week2

-x 10

-x8

x8

-x8

-x 8 (6solo)

Week3

-x 10

x8

-x 6 (75%)

-x8( 30)

-x 8 (- 3,0)

x10

-x8

x8

-x 8

-x 8 (5s7o)

-x 10

x8

-x 8

-x8 (s8o/o)

x10

-x 10

-x 10

-x 10

-x 10

x10

x10

-x 10

x10

-x 10

-x 10

x10

x10

Week4

-x 10

-x8

-x5

-x 6 (78ob)

x 8(- 30)

-x 8 ( 3,0)

-x 10)<8

-x 8

x8

-x 8 (58olo)

-x 10

-x 8

-x6 (6090)

-x 10

x8

-x 8

x10

-x 8

-x 8

-x 10

-x8

-x8

-x 10

-x8

-x 10

-x8

Week 5

x10

x8

-x5

-x 3

x s l82oh)

-x 5 (- 20)

-x 6 (- 20)

-x 10

-x8

x5

-x 6 (70Y")

x10

-x 8

-x6

x 6 (620/0)

-x 10

-x8

-x8

-x 10

x8

-x8

-x 10

x8

-x8

-x 10

-x 8

-x 10

-x 8

Backsquat -x 10

-x 10

-x 10

-x 10 (5570)

Behind-th+. x 10necl Dress

' x lu

x 10(50Yo)

Shoulder -x 10shruss

" x lu

-x 10

Bent-overows -x 10

-x 10

x10

Bicepcurls -x 10

-x 10

x10Oblique wjsts -x 10

-x 10

Neck x 10resistance

XI U

Sit-up crunch -x-

x_

Additional exercis€s:

46

-x 10)<8

-x 8

-x 8

-x I (50olo)

-x 10

-x8

x8

-x

8 (s5%)

-x 10

-x 10

x10

-x 10

-x 10

-x 10

-x 10

x10

-x 10x10

-x 10

-x 10

-x 10



Off-SeasonIITotal-Body Routine

Mondays (continued)

Date:

Exercise

Bench ress

Week 5

-x 10

-x 8*x5

-x3

Week 7

-x 10

-x8

-x 10

-x 8

-x5

W€ek 8

-x 10

-x 8

-x 5

-x2

-x 10

-x8

Week 9

x10

-x8

-x5

_>< 2

x 2 (92qo)

-x 10

-x 8

Week10Test week

-x s (85%) -x 4 (88%) -x 3 (90%)

-x6( 20) x 5(- 20) -x5( 30)

-x 6 (- 20) -x 5 (- 20) -x 5 (- 30)

Backsquat x 10

xg

-x6

-x6

Behind-the-neck press

-x 6 (7sok) -x 5 (77%) _x 5 (80ryo)_x 5 (82%)

-x 10 -x 10 -x 10 -x 10

-x8 -x8 -x8 -x8

x6 _x6 _x6 _x5

-x 6 (65yo) -x s (68%) _x s (70%) x 3 (75%)

Shoulder -x 10 -x 10 -x 10 _x 10shruss

x8 _.8 _x8 _\8

-x8 -x6 -x6 _x6Bent-overcws -x 10 -x 10 -x 10 -x 10

-x8 x8 -x8 _x8

-x8 -x6 x6 -x6

Bicep urls -x 10 -x 10 -x 10 _x 10

_x8 _x8 _x8 _x8

-x8 -x6 -x6 -x6

Oblique wists -x 10 -x 8 -x 8 _x 8

x8 -x6 -x6 _x5

Neck -x 10 -x8 -x8 _x8fes$tance

_\E \6 _\6 _x6

Sifup crunch x- -x- -x- -x_

_x_ _x_

_x_ _x_ _x_ _x_




Off-SeasonITotal-BodyRoutine

Wednesdays

Dead lift

Shoulder

Dumbbe nys

-x8

-x8

-x 8

-x 8

-x 8

-x 8

-x8

-x8

-x 8

-x8

Date:E:€rcise

Power clean

Week3

-x8

-x 5

-x 5

-x5

-x s (751a)

-x

10

-x8

-x8

-x 8

-x 8 (5504)

-x 10

-x8

-x8

-x 8 (5s7o)

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

Week4

-x 5

-x5

-x 5

Week 5

-x5

-x5

Incline press

-r;.4n _\ tu _\ l0e\tensions

_/ ru _ l0

-x 10 _x 10Obl iquewists _. t0 _y l0

_x 10 _x 10

Wrist curls y to

-x 10 _x 10AdditionalexercGes:

Week 1 week 2

-x8 -x8

-x5 _x5

-x 5 _X 5

_x 5 (6590) _x 5

_x s (70yo)

-x 10 _x 10

-x 10 _x 10

-x 10 _x 10

-x 10 (50%)-x 70 (52o/o)

-x 10 _x 10

-x 10 _x 10

-x 10 _x 10

-x 10(50%)_x 10(520,6)

-x 10 _x 10

-x 10 _x 10

-x 10 _x 10

-x 10-x 10

-x 10 _x 10

-x 10 _x 10

-x a VBqo) _x 4 (80%)

-x10 _x 10

-x 8 (6070) _x 8 (62ok)

-x 10 _x 10

-x8 _x8

-x8 -x8

-x 8 (58Yo) _x 8 (500,6)

-x 10 _x 10

-x 10 _x 10

-x8

-x8

-x8

-x8

-x8

-x 10

-x8

-x 10

-x 8

-x 8

-x 8

-x8

-x8

-x 8

-x 10

-x 8

-x 10

-x8



Off-Season ITotal-Body RoutineWednerdayr (continued)

Date:

Erercfue Week 6

-x5

-x3

-x 3 (85%)

-x 10

-x8

-x6

-x6-x 6 (65ok)

_x 10

x8

Week 7

-x5

-x4

-x3

-x 2 (8890)

_x 10

x8

x 6 (68%)

x10

-x8

-x 6 (65L\

x10

-x 8

-x 10

x8

-x 10

-x8

-x5

-x8

-x8

-x6

Week8

-x5

-x5

-x4

-x3

-x 2 (<n%,

-x 10

x8

-x6

-x5-x s (7090)

-x 10

-x8

x 5 (68%)

-x 10

-x8

-x6x10

-x8

-x 10

-x8

-x6

-x8

-x 8

-x 6

Week9

-x5

-x 2 (92%)

-x 10

-x 8

-x 6

-x 5-x s Q2q.)

-x 10

-x8

x 5 (70%)

-x 10

-x8

-x6x10

-x 8

-x 10

-x8

x6

-x8

-x6-x8

-x6

We€k10Te3t week

Inclinepress

Dead lift

-x 6 (62%)

Shoulder -x 10shrugs x 8

-x8

Dumbbell lys -x 10

-x 8

x8

Tricep x 10extensions

_x 10

-x8

Oblique wists -x 10

x8

Wrist curls x 10

-x 8

Additional exercisesl

49




Fridays

Datel

Ex€rcise

Back squat

Benchpress

Week 1 Week 2 Week3

-x 10

-x5

-x 10

-x8

-x8

-x 8

-x5

-x5

-x5

Week4

-x 10

-x8

-x 10

-x 8

-x8

-x8

W€ek5

-x 10

-x 8

-x5

-x 10

-x8

-x8

-x8

-x5

-x5

-x4

-x 10 _x 10

-x 10 -x8

-x 10 _x8

_x 10 (500,6)x 8^4

-x 8 (6570)-x 6 (nYo) _x 6 (78%) _x 5 (82olo)

-x 8 (- 40) _x 8 (- 40) _x 6 (_ 30)

-x8( 40) _x 8(- 40) _x 6(_ 30)

-x 10 -x 10

-x 10 -x8

-x 10 _x8

-x 10 (600,6)x 8

_ x 8 (65%)

-x5

-x 5

-x5

-x s(55%)

-x 10

-x 10

-x 10

-x 10

_x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 8 (68%) _x 8 (70yo) _x 8 (72o/o)Powerclean _x 8

-x5

-x5

_x s (60%)

Alternate _x 10inclinedumb-bellpresses -x ru

_x 10

Bent-overcws _x 10

_x 10

_x 10

Legcurls _x 10

-x 10

_x 10Bicepcu s _x 10

-x 10

_x 10

Neck _x 10

_x 10

Sit-upcrunch _x_


50

-x 5 (70Yo)_x 4 (72%) _x 4 (7soh)-x 10 _x 10 _x 10

-x 10-x8 _x8

-. lO-r l

-x 10 _x 10 _x 10

-x 10 _x8 _x8

-x 10 _x8 _x8

_, t0 _.t0 _.ro

-x 10 _x8 _x8

-x 10 _x8 _x8

-x 10 _x 10 _x 10

-x 10 _x8 _x8

-x 10 _x8 _x8

-x 10 _x 10 _x 10

-x 10 _x8 _x8

_x_ _x_ _x

_x_ _x_ _x-

-x5

-x 4




Ftidays (conlinued)

Date:

Exercise We€k7

-x 10-x8

-xs

-x2

-x 4 (88%)

-x 5 (- 30)

-x s (- 30)

-x 10

-x8

-x6

-x 6 (78ok)

-x5

-x4

-x3

-x 3 (80'/o)

-x 10

-x 8-x6

-x 10

-x8

-x6

-x 10

-x8

-x 10

-xg

-x 10

-x 5

Week8

-x 10-x8

-x5

-x2

-x 3 (90%)

-x s (- 40)

-x5( 40)

-x 10

x8

-x5

x 5 (80%)

-x5

x3

-t 2 (8290)

-x 10

x8-x6

-x 10

-x 8

-x6

-x 10

-x8

-x6

-x 10

-x8

-x 10

Week 10Test week

Week 6

Back quat -x 10-x 8

XI

-x3

-x 5 (8s7o)

-x 5 (- 30)

-x 6 (- 3'0)

Bench ress -x 10

-x8

-x6

-x6

-x 6 (751o)

Powerclean -x 5

-x 4

-x 4 \78o/o)

Altemate -x 10rncline umb

I a-xB

Bent-overows -x 10

-x 8

-x8

Legcurls -x 10

-x 8

-x 8

Bicepcurls -x 10

-x 8

-x 8


Sit-upcrunch -x-

Additionalerercises:

Week9

x10-x8

-x2

-x 3 (9290,

-x 10

-x8

-t6

-x 5 (82ok)

-x3

-x 2 (850,6)

51



1.2.3.

4.5.

TESTWEEK

The loth weel oJea( routine 5devoted u resl_Ing. use the fo owing

Sujdel ine\ nd the chdrtprovrded whjle testing your progress.

Test n the presenceof your coach.Kevrew he section n testingn , hdpter\noo<e belween single ma-\and rep ma^testtngmethods.R€cord.yourgoaj weithtuslng rhe coree\ercisev\eighr proaressiorrcnarr n Appendi\ B, r i j l n lhe wei8hL\ o,tne ^arm-up etc eadintup toyou; hea\,1ser,.tLrsL\ you woujd do for a rezutalworkout

Udur ing singlema\ Lestinglou rea(hvourtoar.and hmk you cdndo more, ry another

srnSreMth a 5- ro 10Jb increase

7. for repnu\ lestintdo asmany epcdsyuucanu_ith he finalweight. ryou cando morernan_t|veeps great.Determine ourcalcu-

rdrect ersondlbest using the personalbestconversLon hart in Appendi\ D.8. l f you dre itr inSvery heavyweighr<,1uumay neectmor€ warm_upsets.q. for your other coree,,erciieshatyou arenoL

actualty ecr in8 e.9.. nctinepiess;. rareyour dtesL ortout weithl dndu\e Appen-or\ U lo determine ourcal( lated ersonalbest.

10. Remember,you do not need to test auxildy

l l . l fyou havemeryourgoats8reat. f lou. \esurpd\sedhem evenbetter . ryou did notreach vour godls, reevaluate our eoa!settjng procedures.

6.

SINGLE AXTESTINC

Bench ress Backsquat

X8

x5

x3

x2

Backsquat

5

3

2

8

5

x 1 (goal)x2

x I (goal)

MAXTESTINC

Benchpress

X8

x5

x3

x 5 (85%of goat)

- x 1 (goat)

REPPowerclean

5

3

2

3 (900,6 f goat)

I

5

3x 5 (8s% of goal)



Preseason orkout

TI hi ' lh ird rnd la- t,1 '

clepreparing),ou or the up.oming season houldst;rrt n early summer and €nd ust b€fore ootballpracticestarts n AuSust. Familv vacationsoftenconflictwith this cycle.Dovour best n that situa-rro' l Rp[r ' lo lhF5p,r ion ' \ \ ' \ r r l f | \4 i . - l rdrnintDays?" in chapter ,1.

The sample workout is for 9 $/eeksof trainintplus I week of testing. If your summer schedule

allons onli' T rveeks,delete veeks 2 and 4. If youhave only 8 r'eeks, deleteWeek 2 fronl thc program.Rememb€r o consult ^'ithyourcoachwhenmodi4'in8 your R'orkout plan.

At this tim€ of the year, you should alsoworkon conditionin8, speed, agility, and perfectinS

_""ourootball skill. Remember,you must be a to-ial athlete o be a good football player.

WORKOUTGOALS

Re.Jrd , 'ur neq per-on.{bF. l to , th . , .( .c i ,p.

that were tested, and record the calculatedpersonal best for all ol the other exercises.Remenrb€r, the number should represent one siir.glerepetition personalbest.

N_ow €t the goals you u.ant to achieveby theend of this cycle. Be reasonablen setting goals.Make them challenginSbutobiainable.Your goalsrvillbe usedto calculate or\ heavilyyou wiu EaindunnS h^, )clc A. tor ) our au,, i l ia 'v rer . .e- .use moderateweightsat first (basedon what youhavedone n thepast)andprogresswhen ou can,following ihc direction n chapter L

Eterch€ Penonal esl Ne{ Pe6onalCoal

Benchpress

Back quat

Behind'the'neck

WORKOUT HARTS

Pages54-5Tcontainhe workout chartsyou'llIol-

low for the preseasonworkout. You may chooseeither the split routine (MTuThF) or the total-bodyioutine (MWF).

53



PreseasonSplit Routine

Mondays

Exercfu€

Bench ress

Indine Fess

Week 1

-x 10

-x 10

-x 10

We€k2

-x 10

-x8

-x8

Week 3

-x 10

-x8

-x8

Wee* 4

-x 10

-x8

W€ek5

_x 10

-x8x8 _x8

-x8

-x8

_xb _x6

-x 10 (55%)_x 8-x5 -x6

-x 10

-x 10

-x 10 (55%)_x 8

-x 8 (52%) _x 8 (68%) _x 6 (72%) _x G 7s%t

-x 10 -x 10 _x 10 _x 10

-x8

Shoulder _x 10shruqs

"-x 10

_x 10

Dumbbellflys _x 10

_x 10

_x 10Bicep urls _x 10

_x 10

_x 10

Tricep _x 10

_x 10

_x 10


-x 10 _x 10 _x8

-x 10 _x 10 _x8

-x 10 _x 10 _x8

-x 10 _x 10 _x8

-x 10 _x 10 _x8

- . 10 _^10 _x8

-x 10 _x 10 _x8

-x 10 _x 10 _x8

-x 8 (60%) _x 8 (65%) _x 6 (6s%) _x 6 (70%l

-x 10-x 10 _x 10 _x 10

_-x8

-x5

-x8

-x 8

-x 8

-x 8

-x 8

-x8

-x8

-x8

-x 10-x 10 _x 10 _x 10

-x 10-x 10 _x 10 _x 10

-x 10-x 10 _x 10 _x 10

54




Mondays (continued)

late:

Erercise

x10

-x 8

-x5

-x 5 (809o)

_x 10

-x 8

-x 8

-x 5 (75%)_x 10

x8

x10

-x8

-x 6

-x 10

x8-x 6

-x 10

x8

Week8

x10

x8

x 3 (8290)

-x 10

-x 8

x8

-x 3 (77ok)

-x 10

x8

x10

-x 8

x6

-x 10

x8

_x 10

x8

Week 10T€stweek

Week 6

3€nchpress x 10

-x8

-x6

-x 5

-x 5 \n'/o)

r.lrne press -x 10

-x8

-x 8

x 5 (72%):houlder -x 10.i'-rues

x8

]umbbell flys -x 10

-x8

-x8

3:.ep curls -x 10

x8-x8

. r.ep:t€nsions

_x g

-x 8

{dditional €xercises:

Week 9

-x 8

-x6

-x5

-x 3 (857o)

-x 10

-x 8

x 3 (8070)

-x 10

-x8

_x6

-x 10

-x 8

-x6

-x 10

-x I

-x 10

-x8




Tuesdays

Date:Exercise

Backsquat

We€k 1

-x 10

-x 10

-x 10

-x 10 (55%)

Week2

-x 10

-x8

Week3

-x 10

-x 8

-x5

-x3

Week4

-x 10

-x8

-x 5

-x3

Weck 5

-x8

-x5

-x5

-x 8

-x5

-x 5

-x 5

x10

-x 8 (@%) _x 6 (7sqo) _x 6 (?fr%) _x 5 (s2%)

_x 8 (- 20) _x 8 (_ 20) _x s (_ 30)

_x I (- 20) _x 8 (_ 20) _x s (_ 9,0)

Powerclean _x 8

-x5

-x 5 (55%)-y 5 (65%) _y 5 t70%t _\ 4 t72o^t ^ 4,7qs"\

Walkins r 6Iunge(eached

_x b

Back aises _x 10

-x 10

-x 10

Oblique twists _x 10

-x 10

-x 10

Neck-x 10

resistance-x 10

Sit-upcrunch _x_

-xAdditional exercises:

-x6

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x6

-x5

-x6

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 5

-x5

-x 10

-x 8

-x8

-x 10

-x 8

-x8

-x 10

-x8

-x 5

-x5

-x 5

-x 10

-x8

-x 8

-x 10

-x8

-x 8

-x 10

-x 8

56



PregeasonSplit Routine

Tuddays (continued)

Date:

Ex€rcise Week 6

Backsquat -x 10

-x8

-x 4 (8s7o)

-x6( 20)

-x6( 20)

Powerclean -x 5

-x 5-x4

-x 3 (777o)

Walking -x 5lunS€ , q(each eg)

-x5

Back aises -x 10

-x8

-x8Oblique wists -x 10

-x8

x8


Sifup crunch -x-


-x 2 \92%, -x 1 (9s%)

-x 4 (- 30)

-x 4 (- 30)

w€ek 7

-x 10

-x8

-x2

-x 3 (90%)

-x s (- 2s)

-xs(-25)

-x 5

-x5

-x 3 (8o%)

-x4

-x4

-x 10

-x8

-x 10

-x8

-x 5

-x8

-x6

W€ek8

-x 8

-x3

-x1

Week9

-x8

-x5

-x3

-x2

Week 10T€st week

-x 2 (82okl -x 2 (85%)

-x5

-x 3

-x4

-x 10

-x 8

-x 10

-x8

-x8

-x6

-x4

-x4

-x4

-x 10

-x8

-x6-x 10

-x8

-x 8

-x6




Thursdays

Date:

Erer€fue

Benchpress

Behind{he-neck press

Bent-over cws

Bicepcurls

Wrtst curls

Dips

Week 1 Week2

-x 10 _x 10

-x 10 _x g

-x 10 _x5

-x 10(6070)_x 3

Week3

-x 10

-x3

Week4

_x 10

.-x 8

-x3

Week 5

_x 10

-x8

-x5

-x3-x 8 (70%) -x 6 (7s%) _x 5 (80%) _x 5 (8sqo)

_x 8 (_ 20) _x s (- 20) _x s (_ 30)_x 8 (_ 20) _x 8 (_ 20) _x 8 (_ 30)

_x 10

-x 10

_x 10

_x 10

-x8

-x8

_x 10

-x 8

-x 8

_x 10

_x 10

-x 10

-x 10

_x 10

-x8x 8

-x6

-x 8

-x 10

-x 10 _x 10

-x 10 (s0oi6) x 8 (55o/t)-x 8 (50%) _x 6 (62%l _x 6 (6syo)

-x 10

_x 10

_x 10

_x 10

-x 10

-x 10

-x 10

_x 10

_x 10

_x 10_x 10

_x 10

_x 10

-x 8

-x 8

_x 10

-x8

-x8

-x 10

_. 10-x 10

-x 10 _x8

-x 10 _x8

-x 10 _x8

-x 10 _x 10 _x 10

-x 8 _x g

-x8 -x8

-x 10

-x 10

_x 10

-x 10


58



PregeagonSplit Routine

Thuredays(continued)

Date:

Exercfue Week 6

Bench ress -x 10

-x 8

x9

-x 4 (87%)

-x 6 (- 20)

-x 5 (- 20)

B€hind-the- -x 10

neckpress

-x6

-x 5 (58%)

Bent-overcws -x 10

-x8

-x8

Bicep urls -x 10

-x8

-x 8Wdst cuds -x 10

-x 8

-x 8

Dips -x-

Additional exercbes:

Week 7

-x 10

-x8

x1

-x 3 (907o)

-x 5 (- 25)

-x s (- 25)

-x 10

-x8

-x 5 (70ok,

-x 10

-x8

-x 10

-x8

-x 6_>< 10

-x8

-x 6

We€k8

-x8

_x1

-x 2 192%)

-x 4 (- 30)

-x 4 (- 30)

-x 10

x8

-x5

-t 3 (nYo)

-x 10

-x8

-x6

-x 10

x8

-x 10

-)< 8

-x6

Week9

-x8

-x5

-x3

-x2

-x 1 (9s%)

-x 10

-x8

-x 3 (75%\

Week 10

Test week

59



Date:

Exercise

Power clean

Back squat

WeekI

-_-x 8

._-x s (65yo)

_-x 10

-_.-x 10

_x 10

_-x 10 (60%)

Week4

_-x4

._-x 4

_x 4 (82%)

_x 10

-_-x 8

_x6

_x 6 (n%)

Weeks

_x5

_-x4

_-x4

_-x 3 (85%)

-._-x 10

--x8

_-x6

_x 6 (7so/o)

preseasonSplit Routine

Fridaye

Week2 Week3

-_-x8 _-xs_x 5

-x 5 tT,o/ol _- \ , \ou7o,

_-x 10 _x 10_-x8

_-x8-x8 =-x8_-x8 ._-x8

-x 8 (65%) _-x 8 (6s%),Warkingrunge(each teg)

Leg cuds

_-x 5

=-x 10

_x 10

_-x 10

_-x 10

_-x 10

-_-x 10

-_-x 10

_-x 10

._-x 10

_-x 10

_-x t0

_-x 10

_-x 10

-_-x 10

_x 10

_-x l0

_x 6

_-x 10

._-x 10

._-x 10

_-x 10

_x 10

_-x 10

_-x 10

_-x 10

_-x5

=-x 10

--x8--x8

_x 10

_-x 8

._-x8

=-x 10

_-x8

- -xs

_x 10

_-x 8

_-x8

_-x 10

_x8

_x 8

_x 10

_-x8

Sfanding heel

resistance

Sit-up crunch

Additionai exercises:




F idays (continued)

Date:

Exercise Week 7

-x5

-x4

-x3

-x2

-x 2 (901o)

-x 10

-x8

-x6

-x 5 (8,0%)

-x4

-x4

-x 10

-x8

-x 10-x8

-x6

-x 8

-x 6

Week 8

-x5x4

-x3

-x2

-t.'I (92%)

x10

x8

-x5

-x3-x 3 (82%)

-x4

-x 4

-x 10

-x 8

-x6

-x 10x8

-x 6

-x 8

Week 10Test we€k

Week 6

Powerclean -x 5

x4

-x3

-x2

-x 2 (87ok)

Back quat -x 10

-x8

-x6

-x5x s (nokl

Walking -x 5lunge(eacnLeg)

Leg curls x 10

-x8

-x 8

StandinS eel -x 10raises

x8


x6

Sit-upcrunch -x-


Week9

x5

-x2

-x 1(9570)

-x8

-x5

-x 3 (85%)

61,



PreseasonTotal-BodyRoutine

Mondays

Date:Ex€rci6e

Bench press

Week 1 Week 2 Week 3

x10

-x8

-x 5

-x 3

-x 6 (nqo)

-x 8 (- 20)

x8(-20)-x 10

-x8

-x8

-x8

-x 8 (65%)

x10

-x8

-x8

week 4

-x 10

-x8

-x5

-x3

-x 5 (8O%)

-x 8 (- 20)

-x8( 20)-x 10

x8

-x6

-x 6

x 6 (70Yo)

-x 10

-x 8

-x5

We€k5

-x 10

x8

-x5

-x3

-x 5 (82%)

-x8( 30)

-x 8 (- 3,0)-x 10

-x8

-x 6

-x 6 (72Yo)

-x 10

-x8

-x 10 x10

-x 10 -x8

-x 10 -x5

-x 10(60%)-x 3

x 8 (70%)

Back quat

Incline press -x 10

-x 10

-x 10

-x 10 x10

-x 10 -x 8

-x 10 x8

-x 10(5590)-x 8

- x 8 (60%)

-x 10

-x8

-x8

x 10(s5%)_x 8 (58%) _x 8 (600.6) x 6 (62ok) _x 6 (65%)

Shoulder -x 10 -x 10 _x 10 _x 10 _x 10

-x 10 _x 10 x10 _x8 _x8

-x 10 -x 10 _x 10 x8 _x8

Bent-overows -x 10 _x 10 x 10 _x 10 _x 10

-x 10 x10 _x 10 _x8 x8

_x 10 _x 10 _x 10 _x8 _x8

Bicepcurls -x 10 -x 10 _x 10 x 10 _x 10

-x 10 -x 10 _x 10 _x8 _x8_x 10 _x 10 _x 10 _x8 _x8

Standing eel -x 10 -x 10 x 10 _x 10 x 10

-z 10 - / 10 -x 10 _xg _x8

Neck -x 10 x 10 -x 10 _x 10 _x 10resrst:rnce

x 10 -x 10 x 10 -x 8 -x 8

Sit-upcrunch -x- -x-

_x_ _x_ _x_ _x x_

_x_ _x _x_ _x_

Additional exerci,ses:

62



PreseasonTotal-Body Routine

Mondays .ontinued)

lsr:

e-cis.

i-'r: g:ess

week 6

-x 10

-x8

x5

-x 4 (8so/o)

-x 6 (- 20)

-x 6( 20)

-x 10

x8

-x5

-x 5

-x 5 (75ok)

-x 10

x8

-x 8

W€ek 7

-x 10

x8

-x2

-x 3 (9090)

-xs( 20)

-x s (- 20)

-x 10

-x 8

-x6

-x 3 (78ok)

_x 10

-x8

-x6

x 5 (70%)

-x 10

-x6

-x 10

-x 8

-x8

-x 8

-x8

-x6x8

-x6

Week8

-x8

x6

-x3

-x1

-x 2 (92Vo,

-x 4 (- 30)

-x4( 30)

x10

-x8

x5-x3

-x 3 (829.)

-x 10

-x8

-x 5

x 3 (7210\

-x 10

-x6

-x 10

x8

-x 8

-x8

-x6

-x8

-x6x8

We€k9

-x 8

-x5

-x3

-x1

-x 1(9570)

Week 10Test week

-x 10

x8

-x5x3

-x 3 (85',6)

-x 10

x8

-x5

-x 3 (75ok)

x10

x5

-x 10

-x8

-x8

-x8

_x6

-x 8

-x8

x 5 (68010)

ar.ulder x 10..j-rgs

_x 8

-x8

i::t-over rows -x 10

-x8

-x8

3depcuds -x 10

-x 8

x8

::nding heel -x 10

.a\e.k x 10:esirtance

_)< g

>:: up crunch x-

.\dditionalexercises:

63



Date:Exercise Week I


Wednesdays

Week 2 We€k 3

-XE -X8

-x 5 _x 5

-x5 _x5

-x 5 (50o/o)_x 5

-x 10 _x :10

-x 10 _x8

-x 10 _x8

_x 10(50o/o)x 8

-x5 _x5

W€ek 4 Week 5

-x3

-x 10-x 8

-x 6

-x 6

Behind-the-

neck piess

-x 5

-x 4

-x 4

-x 10

-x 8

-x5

-x4

-x10

-x 8

-x 8

-x s (70ok) _x a (80%) _x 4 (82%) _x 3 (85yo)

-x 8 (5so,6) _x 8 (57qo) _x 8 (600/0) _x 6 (62ok)Walking _t 6lunge(€acheg) -x o

-x6

Dumbbell lys _x 10

_x 10

_x 10

Shoulder _x 10shruss

" -x 10

_x 10

Tricep _x 10

_x 10

_x 10

Legcurls _x 10

_x 10

Wristcurls _x 10

_x 10


-x 5 _x 5

-x 10 _x 10

-x8 _x8

_x 6

_x 5

_x 10

-x 10

-x 10

-x 10

_x 10

_x 10

_x 10

-x l0

-x 10

-x 10

-x 10

-x 10

-x 10

-x6

_x6

_x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

_x 5

-x 5-x5

-x5

-x 8

-x 10

_x8

_x8

_x8

_x 8

_x 8

-x 10

_x8

-x 10

_x 8

-x8

-x 10

_x 8

-x 8

-x 8

-x8

-x 10

-x 8

-x 10



PreseaaonTotal-Body RoutineWednesdays (continued)

Date:

Exercise

Power clean

Week6

-x5

-x 3

Week 7

-x3

-x3

-x 10

-x 8

-)<6

Week I

x5

-x3

-x2

-x 10

-x8

-x5

Week 9

-x5x3

x:

-! : fL

-x 10

x8

-x5

Week 10Test week

\ 2/87%) \ 2(o0%) \ 2(o2%)

Behind-the- -x 10necl Dress

' x6

-xb

_x6

Walking -x 5luneeleacn Leg)

-x5

Dumbbell lys -x 10

-x8

-x 8

Shoulder-x

10shrues

" Yd

-x 8

Tric€p -x 10ext€nslons

_x g

-x8

Legcurls -x 10

-x8

lfrist curls-x

10

-x8


_/ b(65%) _\ b(68%) _\5(70%) _/ 5\7206)

-x4

_x4

x10

-x 8

-x10

-x I

-x6

-x 10

-x8

x6

x8

-x8

-x 10

-x I

-x6

-x10

-x8

-x 5

-x 10

-x8

-x6

-x8

-x6

-x8-x 6

-x 10

-x8

-x10

-x8

-x 10

-x 8

-x8

-x6

-x8-\6




Flidays

Week 2

Date:

Ex€rcis€

Back squat

Week 1

-x 10 x10

x10 _x8

--x 10 -x 5

-x 10(60Yo)-x 3

Week3

-x 10

x8

x5

-x3

-x 6 (mok)

x8(-40)

-x8( 40)

-x5

-x5

-x4

Week 4

x10

-x8

x3

x 6 (75o/o)

-x 8 (- 40)

x8(-40)

x5

x5

x4

x 8 (6s%)

x10

-x8

x8

-x 10

-x 8

x8

x10

-x8

x8

-x 10

-x 8

-x 10

x8

Week 5

-x 10

x8

-x 3

-x s (8070)

-x 8( 40)

-x 8 (- 40)

x5

-x 3

-x 6 (70v.)

-x 10

-x8

-x 8

x10

x8

-x 8

-x 10

x8

x10

x8

-x 10

x8

Powerclean -x 8

-x 5

-x 5

B€nchpress

Bent-overows x 10

-x 10

x10

Alternate -x 10inclinedumb-bellpresses -x lu

x10

Bicepcurls x 10

-x 10

x10

Oblique twists x 10

x10

Neck -x 10resistanc€

XI U

Sifup crunch x

Additional exeicises:

x 8 (6s7o)

-x 8 (60010)

-x 10

-x 10

-x 10

x10

x10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

x I (620/0)

-x 10

x10

x10

-x 10

-x 10

x10

x10

-x 10

-x 10

-x 10

-x 10

-x 10

x10

x8

x5

-x 5

-x 5 (6070) x5(6s%) -x 4(680/0) x 4(70oh) _x 3(72ok)

-x 10 -x 10 -x 10 -x 10 x10

x10 -x8 x8 _x8 _x8

-x 10 )<8 -x8 -x8 x6

-x 10 55o/o)-x8 x8 -x8 x6




Fddays (continued)

l : :e :

Ll€r(is€ Week 6 Week 10Test weck

W€ek9

-x 8

-x5

_x1

-x 1(9s7o)

-x5

x 2 (851o)

x10

-x8

x6

-x5

-x 5 (80o/o)

-:"iil squat x 10

-x 8

-x 5

x 4 (8so/o)

-x 6 (- 40)

-x 6 (- a0)

:-\!er clean -x 5

-x4

-x 3 (75%)

3€nchpress -x 10

x10

-x6

-x6

-x 6 (72vot

Bentover -x 10

ror{s Xd

x8

Alt€rnate -x 10Incline umb-

-x 8

Bicep urls x 10

-x 8

x8

Oblique wists-x

10

-x 8


xd

Sit'up crunch -x-

x


W€ek 7

-x 10

-x8

-x5

x2

-x 3 (900,6)

-x 5 (- 40)

-x 5 (- 40)

-x4-x 3

x 2 (78ok)

x10

-x 8

x6

-x6

-x 6 (75ok)

-x 10

-x6

-x 10

x8

x6

-x 10

-x8

x6

-x10

-x 6

x8

-x6

Week 8

-x 8

-x5

-x3

_xl

-x 2 (qvo,

-x 4 (- 40)

-x 4 (- 40)

-x5

x4

-x 3

-x 2 (8070)

-x 10

-x 8

-x 5

-x 5 (78ok)

-x 10

x8

-x6

-x 10

x8

-x 5

-x 10

-x 8

-x 6

-x10

x8

-x6

67



66 StrengthTraininS or Football

TESTWEEK

The 10thweek of each outine is devoted o resr_ing.

Use the foliowing gujdelinesand the charrprovided while testint your progless.

L Test n the presenceof yuur coach.r . Kevrew he ectjonon resl int n ( hapier4.r . !noore betr \een.'nglema\ and rFp ma\

t€shng methods.4. Recordyour goat weight.5 ur ing the ore e\erci.eweiehtproere.:run

chdn n Appendi\ B. i l t in lhe heiShr5 orrhewarm-up sets eadingup to your heavyset, lust as you would do for a regulaf

6. I f dLrnnSin8lema\ test in8 ouredct,JUurtor ldnd thrn"vou.dn do more. n arr ,r rer

single with a 5- to 10 b increase'

7. Forrep maxtestint do asmany repsas youcan with the finalw€ight. f you can do morethdn ive

'ep\.grcdt.DctermineourcatcLr

ldrFdpFr.ondlbe-t bv u.rn8 the per\ondlbestconrersion hart Appendi\ D).

8. I l vou are if l inSvery he;ry hei8ht.. youmay neeomorer^arm_up ets.

9. Forvour othercoieexercG€shatyou arenoractually testing (e.8., incline piess), tar<eyour last workout weight and use Appen_di\ D to deiermineyourcalcularedpe;sonalbesi.

10. Remember, ou do not need o testauxiliary

11. lfyou havemet yourgoals, great_€you,vesurpasseclhem, evenbefter. fyou did norreacn your toals, reevaluate your goal_setting procedures.

SINCTEMAX TESTINC

Eenchpress Backsquatpower clean

_ x5

- x. l

_ x2

^1

-x' l (goal)

8

5

:l

2

l'l (Boal)

I

5

-x2

- x 'l (goal)

REPMAX TESTINC

5

3

2

3 (907oof goal)

Bench ress

x8

x5

x3x s (85olof soai)

Backsquat

- x5

-x35 (8590 l goat)



ln-Season orkout

TI hr . l rdining ,) , le

should beSin with the stat oI practice n AuSustand end with the end of the foorballseason.

The samplecycle s for 14r{eeks. f your seasonlasts only 10 $'eeks,do not do the last 4 weeks.If your season asts 12 r,eeks, do not do the last2 s eel.. Yourmdrn8o.r l nr thiscy( e . to mdin-iain your strength level thrcugha the season.Someof you may be able o incr€ase your stren8rhle\cl. espRial ly n the upper body ercrci.er

r\gain, consult with your coachbeforemodifyingthe workout plan.

Becaus€much time is spenton the practice ieldand n game preparation, suggestvou strength-tram two times p€r week, training the total body

WORKOUTGOALS

Rc.urdyour neB per-onai e-t for lhe e\er l i -esthat $'ere ested.Also, record he calculatedp€r-sonal best for aI of ihe

other exercises.Renem-ber, the number should represent one sinsterepetitionpersonalbest.

Becau-e ou dim u mdrntd'n.trensthhr^uBl.out the season, ourtoal for eachexercise houldbe the sam€ as your personal b€st. Base your

Percentagesor the seasonon your best perfor-manceof the preseason ust complet€d.

txercis€ Personal est New Pe6onalCoal

Benchpress

Back quar

Incl ine ress

Behindhe'neck

Legpress

WORKOUT HARTS

Pages70-75 ontain he workout chartsyou'll fol-low during the season.They comprise a total-bodlroutin€ (MW) that runs for 14weeks. A split rou-tine is not offered.

There s no n€ed to have a test week at the end

of the seasonunlessyou and your coach hink itis important for your pro8ram.To see f you have met your pals of maintain

ing a high levelof strenSth hroughout he season,use th€ workout w€ights for each exerciseand Appendix D.

69



In-SeasonMondayg

Date:

Er€rcis€

Backsquat

We€k 1

-x 10

-x8

-x 8

Week 2

-x 10

-x8

-x8

-x 8 (4890)

-x 10

-x8

-x8

-x 8 (650,6)

-x6

-x5

-x s (58%)

-x 10

-x8

-x8

-x 8 (60%)

-x 10

-x 10

-x 10

x10

-x 10

*x 10

-x 10

-x 10

Week 3

-x 10

-x8

-x8

-x 8 (s0%)

-x 10

-x8

-x8

-x8

-x 8 (70%)

-x5

-x s (50%)

-x 10

-x8

-x 8

-x 8 (62ok)

-x 10

-x 10

-x 10

-x 10

*x 10

-x 10

-x 10

-x 10

Week4

-x 10

-x8

-x 6 (50%)

-x 10

-x 8

-x 8

-x 6

-x 6 (72Eo)

-x5

-x5

-x 4 \62%)

-x8

-x8

-x 6 (&%)

-x 10

-x 10

-x 10

-x8

-x 10

-x 10

-x 10

-x8

Week5

-x 10

-x 8

-x6

-x 6 (s2Vo)

-x 10

-)< 8

-x8

-x 5 (72Yo)

-x 6

-x 5

-x5

-x 4 (62%)

-x8

-x8

-x 5 (&%)

-x 10

-x 10

-x 10

-x8

x10

-x 10

-x 10

-x8

-x 8 (450,6)

Benchpress -x 10

-x 8

-x 8

-x 8 (60%)

Powerclean -x 5

-x5

- x 5 (55%)

Behind-the- -x 10neck Dress

' xb

-x8

-x 8 (55%)

Bent-overows -x 10

-x 10

Bicepcurls -x 10

-x 10

Standint heel -x 10raises

XI U

Neck -x 10resFtance

_x 10

Sit-upcrunch -x-

_x_

_x_


70



In-SeasonMondays continued)

Datel

Exerctue

Backsquat

Week 6

-x 10

-x 8

Week 7

-x 10

x8

-x 5 (s%)

-x 10

-x8

-x6

-x5

-x 5 (74V.1

-x6-x5

-x5

x 4 (&ok)

-x8

-x 5

-x 5

-x 5 (65vo)

-x 8

-x8

x8

-x8

-x8

-x 8

-x8

x8

Week8

x10

-x 8-x 6

-x s (saolo)

-x 10

-x8

-x 5

-x 5 (76v.)

x6

-x5

-x 4

- x 3 (65%)

-x8

-x5

x5

-x s (66%)

-x 8

-x 8

x8

-x 8

-x8

-x 8

-)< 8

x8

Week 9

-x 8

-x 5 (s6%)

_x 10

-x8x6

x5

-x 5 (76'/o)

- t6x5

-x 3 (66v.)

x8

-x5

x 5 (66%)

-x8

x8

x8

x8

-x8

-x 8

-x8

W€ek 10

-x l0

-x8

-x 5 (s6%)

-x 10

x8

x5

-x 4 (78%)

-x6

-x 3 (68%)

-x8

-x5

x5

-x 4 (68'k)

-x 8

-x8

x8

-x8

-x 8

-x8

-x8

-x 8

-x 6 (52%)

Benchpress -x 10

-x8

x8

x6

-x 6 \n%)

Powerclean -x6

-x5

-x 4 (&qo)

Behind-the -x 8neckorebs

x6

-x 6 (&1o)

Bent-overows -x 10

-x 10

Bic€p curls x 10

-x 10

Standing eel -x 10raises

_x 10

Neck -x 10resistance x 10

Sit-upcrunch x-


71



Week 11

In-SeasonMonda'B (continued)

W€ek 1z Week 13 W€ek 14

Date:

Ex€rcige

Backsquat

Benchpress

-x8 _x8

-x 6 _x 6

-x5 _x5

-x8 _xg

-x6 _x6

-x 4 (s8o,6) _x 4 (s8yo) _x 4 (6ovo) _x a 6}ok)

-x 10 _x 10

-x8 _x8

-x 4 (no/o) _x a esyo) _x 3 (80o/o) _x 3 (e0%)

-x6 _x6 -x6 _x6

-x 10

-x 8

-x6

-x5

-x 10

-x8

-x 6

-x 5x5

-x3

-x8

-x 6

-x 5

-x 8

-x8

-x8

-x8

-x 6

-x5

-x 5

-x3

-x 8

-x8

-x 2 l70ok\ _x 2 (7jok) _x 2 (72%) _x 2 (22%)

-x 5-x5

-x3

-x 8

-x5

-x8

-x8

Behind the--x8 _x8

Bicepcurls

Standing heel

Neck

Sit-up crunch


-x8 _x8

-x8 _x8

-x5-x

5

-x8

-x8

-x 8

-x8 _x8

- ' 4(68otot _ / 4t68oo, _ r 3(70oo, _^

j (70oo,

-x8 _x8 -x8 _x8

_.8 _^8

-x8 -x 8-x8

-x 8

-x8

-x8

-x8

-x 8

72



In-Seasonwednesdays

Datel

E)(ercis€

Benchpress

Week 1

-x 10

-xI

-x 8

-x 8 (55%)

_x 10

-x 8

-x 8

Week 2

-x 10

-x8-x8

x 8 (58%)

-x 10

-x 8

-x 8

-x 8 (480,6)

-x 10

-x8

-x8

- x 8 (48%)

x10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

Week 3

-x 10

-x8 x8

-x8

-x 8 (6070)

-x 10

-x8

-x8

x 8 (s0%)

-x 10

-x8

-x8

-x 8 (5070)

-x 10

x10

x10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

x10

x10

-x8

-x8

-x6

-x 6 (6s%)

-x 10

-x8

-x6

-x 6 (52v.)

-x 10

-x 8

-x 6 (559o)

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

W€ek 5

x10

-x 8

-x 8

-x6

-x 6 ((a%)

-x 10

-x8

-x6

-x 6 (52vo)

-x8

-x8

-x 6 (58".6)

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

-x 10

x10

Let press

-x 8 (450,6)

Inclinepress -x 10

-x 8

-x8

-x 8 (45%)

Shoulder -x 10shrugs x 10

Bent-overows -x 10

-x 10

Bicep urls -x 10

-x 10

Legcurls -x 10

-x 10

\eck -x 10resistance

_x 10

srt-uPcrunch -x-

-\dditionalex€rcises:

73



In-SeasonWednesdays continued)

Date:

Exercise

Benchpress

Legpress

IncJinepress

Iiteek 5

_x 10

-x 8

_x 6

Week7

_x 10

-x 8

_x5

week 8-x 10

_x8

_x 6

We€k9_x 10

_x 8

_x5

W€ek10

-x 10

_x 8

_x 4 (72ok)

-x 10

-x8

-x 5 (560,6)

_x8

_x 5

-x 6 (680,6)-x s (70%) _x s (moh) _x s (70yo)

-x 10 _x 10 _x tu _x 10-,8 _,8 _.a _<8-x6 -x6 _xo _x6-x 6 (5290) -x s (s4yo) _x 5 (5a%) _x 5 (s6%)

-x8

_x5

_x 8

_x 6

_x 5 _x5

- . 5(6090) _< 4t tJ2o6)

_" 6(58do) _, 5{o09ol ^q,ano-r

Shouldershrue.

_x 10 _x8 _x8Bentov€r rowr ,u

- .8 _(8

_x 10 _xg _x8Bic€pcurls

_.8 _,8

-x 10 _x8 _x8L€q curls

_. 8 _ . 8_x 10 _x8 _x8

_' t0resiitdnce

_. 10 _.8 _\8Sit-up crunch


_x 8

-x I

-x8

_x8

_x 8

-x8

_x 8

_x8

-x 8

_x 8

_x 8

_x 8

_x 8

_x 8

_x8

-x 8

-x8

-x 8



In-SeasonWedneedaye (continued)

Date:

Exercise

Bench pr€ss

Leg press

Incline press

ShouldershruSs

Bent"over ows

Bicep curls

Let curls

Neck

Sit-up crunch

Additional exercis€s:

W€ek 11

-x 10

x8-x6

-x 5

-x 4 lnvol

x8

-x6

-x5

-x 4 (58%)

-x8

-x 5

-x 4 (62Yo)

-x 8

x8

xB

x8

-x8-x 8

-x8

_x8

x8

-x8

We€k12

-x 10

-x 8-x6

-x 4 (72%)

-x 8

-x 4 (58%)

x8

-x6

-x5

_x 4 (62Vo)

x8

-x8

-x8

-x 8

_x 8

x8

xB

-x8

-x8

-x 8

Week 13

-x 10

x8x6

-x5

-x 3 (7590)

x8

-x5

-x5

-x 4 (6090)

-x8

x 4 (65%)

-x 8

-x 8

-x 8

-x8

-x8

-x 8

x8

-x 8

-x 8

-x8

Week 14

x10

-x8

x5

-x 3 Qsq.,

-x 8

-x5

x 4 (601o)

-x8

-x5

_x 4 (6s%t

-x8

-x8

_x 8

-x 8

x8

-x8

-x8

-x8

-x 8

_x 8

75



STRENGTH-TRAININEXERCISES



CoreExercises

Co.""*"r.ir",

trui.t:ie main musclesof the body (i.€., chest, shoul-j€rs, back, egs),which are mportant o the game.i football. These exercisesar€ a]so time-save$ be'

:auseone exercise rains severalmusclesat the

.ametime. Peformthese exerciseso Sain he to-

ial body sbentth you'll need for football.

BENCHPRESS

Ask any athl€tehow stront he is and he will tellr.Juhow much he canbench-press.Most athletes

:hink the benchpress s ffu measureo{ str€ngth.

:n fact, he b€nch press s only a foundationalex-

ercise or developinS and sEengthening the upper

:odv muscles i.€., chest tpecsl, shoulde$ [del-:oidsl, and back of th€ arms [triceps]). t shouldalNaysbe combinedwith other upper body exer-

.ises and never used as the sole upper body de-

\ eloper.The benchpress s one of the most dangerous

e\eroses becaus€ h€ weight is moved directly over:he aceand throat.You must be alert and concen-

:raie fully on the exerciseechnique-Ii is impotant to control the weight on the down

rhase to protect the db cate and the fragile

musclesand igarnents n that area.Never bounceth€ bar off your ch€stor use a towel to bounce t

on. Touch the bar lightly to your chest and im-mediatelybegin the upward drive.

Spotting echnique

Always use a spotter. The spotter should stand be-hind the bar, dose to your head.It's preferable oi

the spotter to be elevated because elevation provides leveraSe.The spott€r's hands should be

spacedevenly,very close o the bar, and should

be able to grab the bar and pull the weiSht back

up to the suppoits. The spotter can alsoprovidea lituoff iI it is needed.Usually only one spotteris need€d; J you us€ hea\y w€ights, however,you'll need three: one t'ehind you and one on each

side of the bar.

BreathingTechnique

Unrack the bar, inhale, and hold your breath while

lowering the bar. Then erhale slo?l,ly ll the wayto the top of the upward push. Or, if you prefer,

unrack and position the bar tust. Then inhale whilelowerinS the bar and exhale slowly while pushingthe bar up.

79



ExerciseTechniqueThe bar is loaded evenly with collars.

Lie onthe bench. Your eyes should bedirecdy under the bar.

Place hands eveily on the bar, slishtlywider than shoulder-width apart.

Wrap thumbs around the bar; lock

Restyour body and head on the benchthroughout the exenise.

Spread egs to the sidesof the bench.

Keep feet,flat on floor, poinhng stiShtly

Lift the bar off the racks in a controlled

Stabiiize he baroverthe upperpan ofth€chest, eepinS rhealmssliaight, etbowslocked, and grip right (Figuie 9.1a).

Pause,

Low€l the bar slowly, maintaining control,to the chestclose o the nipples(Figure9.1,b and c).

Pause.

The elbow angle should be 90..

Drive the bar up to the starlinp DositiontFisure9.1.d and e).

Keep the head and hips on the bench.

Do not aich. twist the body, or move thefeet.

Stay "tight-stront" throuShout the

movement (i.e./ keePyour musclescontract€d,not limp).

Do not jam the bar at the top.

Return the bar to the rack in a controlled

FigtE 9.1 Benchpress.



Core Erscises 81

Fieule 9.1 (cofltinued)

INCLINE RESS

Ihe incline press is Sreat or strengthening the uP-

per body, especially he shoulder area. t works

the shoulder(deltoids),chest pecs),backof arm

(triceps) and upper back (tmpezius) muscles. The

hips and back are supported, which eliminates un

necessarystresson the lowq back and enablesyou

to liJt more w€itht.

lhis e\ercise can be performed !^ith various

equipment, most commonly an OlymPic bar withan in€line bench. A preferred angle Ior the back

restof the incl inebench .40' lo 45". Many in-

clines are built at 35' or less. But at anSles ess han

35' the €xercises too similar to the benchpress.

By usint a greater indine, you work your shoul

SpottingTechnique

Always use a spotter. For leverage, he sPotter

standson a platform behind you. Most modern

equipment has buillin spotter plaffonns. If no

platform exists, the spotter should stand on a util-

ity bench, close to you, with hands near the bar.

Il you cannot complete the uPward mo/ement, the

spotter should quickly put his hands under the bar

and pull the w€ight back up to the suPPorts. As

in the bench press, the spotter can also provide

a lift-off iJ needed. Usually only one sPotter is

neededi if near-mafmum weights are used, how-

ever, three are necessary,one behind you and one

on each side,

BreathingTechnique

Unrack the bar, inhale, and hold your beath while

lowerinS the bar. Exhale sln ly all the way to the

top of the upward push. Or, if you prefer, unrack

the bar and position first. Then inhale while lower-

ing the bar and exhale slowly while PushinS the

bar up.

Exercise

The bar is loaded evenly wi*r collars.

Place hands €venly on the bar, slithdy

wider than shoulder'width apart.

Wrap thumbs around the bar; lock wrists.

Technique

Sit comfortablywith hips and back secureon the bench,egs o the sides, eet laton the floor, and headon th€ bench.



82 StrenArh TraininA for Foorbail

Tale the baroff ihe supports slowly, in acontrolledmanner

Stabilize he bar directly over yoLrreves( l igure 9.2a).

Lower th€ bar, under control ro rhe toD

it"T|1l""o"'"

'on"chinFigure.

Keep he elbowsout,Iorming a 90. angle.The bar is lowered in an atmost_strailht

Move the bar up in a straight ine.The arms are locled. Do not jam the bar

(rrgure9.2,d and e).Keep ih€ body ritht, rhehips down. and

theJeetflat on rhe loor throughout the

Rackthe bar securelyon the suppod.

Figure9.2



Core Exercises 83

The behind-the'neck pless is th€ orily major Press

-:1which you push the weight b€hind th€ head.

lhis €xercisehelPs strengthen the upPer back

nuscles and provides a balance o the bench Press.It alsoh€lps prev€nt rounded shoulde$ causedby

e\cessive bench-Presswork. SPeciticaly, it trains

:he shoulders(deltoids), arms (tdcePs),and up-

p€I back (kapezius). It alsoProvidesneeded shoul-

ler fl€xibility.

You can do th€ behind-the_neckPress from

eiihera standingor a seatedPosition.The nstruc

tions glven here assumea seat€dPosition, but the

technique s the same etardlessof th€ Position.In the seated osition, he upper backmusclesare

isolated.n the standingPosition,youmight tend

ro use vorrr lees lo lilt the weight B€calrsehe

"eighr i .pu.hidorerthehead.iou.houldwear

BEHINDTHE-NECKRESS a belt for tower back and abdominal stability in

both the seatedand standinSPositions

Spotting echnique

Always use a spotter. For leverage, the sPotter

should stand in an elevated Position behind the

bar alld close to your head. Usualy only one sPot-

ter is needed; iI heaq? weights areused, however,

three are necessary, one behind you and one on

each side.

Breathing echnique

Unrack the bar, inhale, hold your breath while

lowerins the bar. fxhale sioulydll the way to lhe

topof theupwardpush.Or. i i you Prefer ' nract

and position the bar tust. Then inhale whil€ lower-

ing the bar and exhaleslowly while Pushint the

bar up.

Exercise

The bar is loaded evenlywith collarsand

placed hith on the uPpef back

Placehands evenly on the bar and wraP

thumbs around the bar.

K€ep wrists straitht and titht.

Elbows stay under bar, Pointint out

Sit with back straitht, head up, and feet

to the sides, lat on the floor (FiSure

e.3a).

Push the bar up straiShtoverhead Figur€

9.3, b and c).

Technique

Extendhearmso ull engthFiture 3,d and e).

Do not jam the bar at the toP.

lnwer the bar slowly, under control, to ear

l€v€l (Figuie 9.3f).

Pause.

Drive the bar upward again.

Figure 9.3 Behindthe-neckPress



84 StrengthTrainmq for Football

Figtra 9-3 (nntinued)

BACKSQUAT

The back, or barbell, squat is often refered to asthe lirg o/erelcbes. believeno other exercisecarnsthe egsand hip. aswel l . t shouldbeperrormedwith a full rangeof motion (down, pardjlel o thefloor,dnd up lo a rer l icalpo<it ion); provideop-timum.strengthgainsand to mainrainor gain hip

Because f the possiblyhiSh chdnceof iniury,espe(iallyat Lhe nee joint, sofie coaches hinlsquatting is not wonh the risk. Sufficient evidencee/jsts indicating that the knee joint is actuallystrengthened through 5quatting. The e\ercisemales the musdesaround he knee oint strun8er.In my oprnron, he squat s the most mpundnLlower body strength exercise for athletes.

'lhe e\ercise trains the powerful, e\Dlosivemuscle\ of lhe lower bodi (quadricepsi ham_strin85.groin. fups. and lo$er bacl) used n run_ning. jumpinS, and rhrowin8. lt is also a gealrrme-sdver ecause with this singie erercise theathletecan strengthen he entirelower bodv.

You should usea saf€dppardrus uchas d ;ide

power rack with saJetycatch (squat inside rack) ora re$ ar step rack with a safety bar at the borom.

Someatlrlelescannot qujt to d parallelDositionand teep their heets lato; Lhe loor.This s usual-ly the result of poor hip aJld anlle flexibitity. Donol h to remedy he problemby purrinSa bodrdor pldte< nderyour heels. his wi l do nothineto improve fle\ibiliry, and you will be doing thisquat ncoE€ctly. This "remedy,, causes he bodyto shift forward and put too m;ch pressureon theknees. Be patient; work on proper ltance and flex-ibility by using lEht loads.

The use of chairsor boxes o squaton js atsodan_8erous.Suchequipments usual lyused o teachsittint bacl dnd reachingproper

deprh. \ever si ton a bo\ orchdir and rei \ when you haveweighton you'shoulders.This putspressure n the lo;er

Spotting echnique

All squat workouts should be superuisedby atleasttwo €potters (oneon eachside oI the bar).ff the load is heavt a third spottershould stand



- ' ,'-'-'>-

9.4 Facksquat.



86 Strength Training for Foolball

Figlte 9.4 (cantin"ed)

tEC PRESS

The leg press s an excellentexerciseor strength_ening the.lower body. Its simplicity alsoaltows youto_us€ elatively heavy w€ights. It is one of thesnler \er \i \e\ becau5eheweighi . .upportedby

The,leS,pre.5

de\etops rhe toher body bye\lendjnS he neesand hip". t t uork\ the qudd_rrcep<. am:rf in8s. ip\ dnd 8roin.The hip dn_tre used n he egpresjdictate" uw mucn \or \the hip5dnd_upperart or rheham<rr ingstel. t fhe dngle \ t i thter r tnee"clu\e u thech;( l l . youhav€ to gve a longer push, working groin musilesand upper hamstdngsharder.

T}|e le8 pres5 s popular becauset , an hp npr_furmed iiha variewr *r, i*". o"p""Ji"f ."rneequrpmentyou areusing,you maybe seated,

lying backon the floor, or pronated at a vaderv

Spotting echnique

spotter*d.e nol general l) >ed n thr\ e\err i .F

SreathingTechnique

Inhale at the bottom or white the weishr ls lo_wered.dnd e\hale whitedr ir nB rhe wiigl,r , . .ward..Doothotd ou, *"ir, i,r.,ii" ".ri,,.i,igseveralrep€titionsj inlale and exhate or eachrepe--

Sometimesan athleteg€tsa headache r black:out while doing this exarcise.This is du€ to im,proper breathing technique. ft this happens to youyou ar€ holdint your bfeath for td long.

ExerciseechniqueLi€ on your back.

Keep the back and head down on thesuppoft.

Place €eton the eg press.appro\unatelysnorxder-wtdth part.

Point toesslightly outward.

The pressureshould be on the ba]l andheel of the foot.

The hip angle s apprcximately4So.The hips are flat against he bench.Placehands o rhesjdesor 5rabilityFigure

Presswith force toward the top.Point th€ kn€esout in push (Figure9.5b).The head staysdown and is rela\ed.



Extend the l€8s fully, but do not lock the

knees (Fi8ur€9.5c).

Do not jam th€ weight at the top.

Figuie 9.s Leg press.

DEADIFT

The d€ad liJt is one of the best tests of overall body

strength. t is olten associated ith powet liftin8.

The comp€titive power lifter tries to Mt as muchas possible.This can$ve you the wront impres-

sion.The dead ift should be usedas atraining ex-

ercise, not as a competition. Like any other

exercise, roper techniqueand intensity must be

The d€ad LiIt s a multijoint €x€rcise nvolving the

knees,hips, back, and to some d€8ree he shoul-

ders. This exercis€ rains all the muscles of the low-

er body: the quadriceps,hamstdnts, 8roin, hiP

flexors,gluteusmaximus, ower backerectors, nd

Lower the weight slowly back o the starl

ing position.

Do not bor.mce t the bottom.

Pauseand repeat.

to a degree he trapeziusand latissimusdorsi in

the upperback. Theseare he samemuscles sed

in sports that require thrustint of the hips and

movement5uch r. blochnS. d(Uin8. umPing,running, and throwing.

SpottingTechnique

\purrer . drenol generdl l \u.ed in lhis e\erci.e.

BreathingTechnique

Inhale at the bottom when in the pulling stance.

Hold yourbreath durin8 theentire pull to th€ top.lhen slowly exhalewhile loweing the bar to the

stating posiiion.



88 Shength Training for Foorbau

ExerciseStand {,ith feer flat on floor, shoulder-

hidth apa . toespoinr int sl ighr lyut ,and bdr rouching hrns

Placehnndsoutsjde egs,<tjqhi l \ \ iderthan shoulder-wJdthpart i

Grab he bar with onepatmfacing n, onepah tacint out/ thumbs wrapp€d

Assume th€ correctposture: Armsrtrai8hi elbowsstighrty rouchjng egs;nea(]upj (hesiup andour; bacl sLrdisht;shoulder5 .ck, hips oi{ , b€Low h;ul_ders, and thighs parallel to rhe i,loor(Figure9.6, a and b).

Lift the bar slowty (FiSure9.6{).Pull by ext€nding egs and hips.

Technique

Keep the arms straight and th€ back

straighi.K€ep.the bar close o the body when

pulxng.

fuu e\enl\ toa\ldndinS pu_tion Figurev.h, d anct ej ,

The head faces orward.

Ke€p he shoulders n line *-ith the body.Do not lean back (Figure9.6f).

Pause.

Lo$'er the weiSht slowly

Bend at rhe hips and knees.

Keep the bar clos€ o the body.Keep the arms straight.

FiBure9.6 D€ad ift.



Core Exercises 89

Most lower body exercis€s ork both legs simul-

taneously,but lunSes equireyou to work one €8

at a time. Becauseof this, lunges stretch and

strength€ncertainhiP and Sroin musclesas no

other exercisecan- It also trains the anklesslithtly

The walkinS lunge works the sam€musclesas theback squatand leg press do but Placesmore €m-

phasis on the Sroin and top of the hamstdnS

It is advantageouso strenSth+rainone et at a

iime becausemany movements equire he lets to

move one at a time. ImProvinS the individual

stren#h of the legs can help you run fasterand

jump higher.

SpottingTechnique

This €x€rcise cquirestwo sPolters,one on each

side of thebar. They will move along with you as

you do the walkjng luntes. Their role is to $abthe bar or assist f you are off balance.

Breathing echniqueBreathenormally throughout the exercise.nhale

as you step and lower the body. Exhaleas yor.l

drive up th€ front 1e8.

WATKING UNGE

Exercise echnique

The bar is loaded€venly wjth collars

The bar is placed high on the upp€r back

across he trapeziusmuscl€sand the

shoulders.

Hold the bar cornlortably with hands to the

sides.

Stand straiSht, eet shoulder-widthaPart

(Figure 9.7a).

Step forward with dominant leg, he€l first

(Figur€ 9.7, b-d).

Tale a long but comJortable teP.

Lowff the body until forward thigh is

parallel to floor.

The back leg rernains almost straiSht.

Your weight is on the toesof the backfoot.

The front foot is flat on th€ Sround.

The front knee is directly over the toes.

Keep the uppef body straight, the head

up, and the chest up and out (Figure

9.7e).

Pause. Do not bounce.

Push off with the front let up to a standinS

position (FiSure9.7t. Maintain control

The upper body staysereci.

Repeatwith th€ opposite eg (FiSure9 7,

8-K).

Figure e.7 Walking lunge



90 St.engthTraining for Football

EiWrc 9.7 Lnntinrdl



HIGHPULL

The hith putl, the easiestof all exPlosivePullinSexercises,s the core of all Pullint mov€m€nts. f

vou hav€ not mastered the hiSh pull, do not move

on to the por,,,er lean.

The high pul works the legs, hiPs, ower back,

upper back, and shoulderssimultaneously.The

calves and anl<lesare alsoworked when you stand

on your toes.As you extendyour knees, he ham-

stringsand quad:ric€psreworked. Becaus€ f the

hip driv€, ihe musclesof the low€I back and en-

tire hip area are strengthened.Th€ uPPer t'ack

muscles latissimusdorsi, traPezius)are worked

when the weight is shrugged and pulled Ltp The

shouldersand bicepsget som€ wolk when you

pull with your armsand bring th€ bar dose to your

The hith pull is more than a strengthbuilder.

Becauset is performed quickly and explosively,

it trains the horkint muscles o te more Pow€r-ful. It developspoh'er in the lower body, which

mak€s you a faster,more explosiveathl€te

Spotting echnique

\potters arenol Seneral ly \ed in lhis e\er . ise

BreathingTechnique

lniale at the bottom in the pulint stance,and hold

your breath during the entire Pull to the toP Slow-

ly exhat€while lowerinS the baf to the startint Po-

Exerciseechnique

Stand with feet shoulder-width aPart.

Point toes out slithtly.

The Ie€t are flat on floor.

The bar tou€hes he shins.

Grab bar using overhandgriP, and wraP

thumbs around the bar.

Spacehands evenly, sliShtlywider than

shoulder-widthapart.

Assume corect posture: arrns ocked backstraight, face forward; hiPs Paralel to

knees, shouldershigh and back, chest

out; and upper My over the bar (FiSure

9.8a).

Ease he bar off floor slowly by extending

the lets (Figure 9.8b).

Do not pull with the arms.

Bdng the bar up straight (not around IeSs),

keeping the bar clos€ o th€ bodY.

The bar passes he knees nto the power

position (Figure9.8c).

The back and arms refiain straitht, head

uP.

Now, pul the bar er?losiv€ly by extendint

the legs and hips and shiuSSing with the

shoulders(Figure9.8d).

E}<tend he body fully up on th€ toes.

Pull the bar close o the body

Now, continue the upward pdl by PuUinSwith the arms (Figure9.8e).

Keep the elbows high and out.

Pull the bar to nipple height (FiSure9.8f).

Lower the bar, under control,by bending

at the hips and knees.



Figm 9.8 Hrgh pul l .

This total-body exercise rains the lets, hips, lowerback, upper back, and shoulde$ (asdoes th€ highpull). The calves nd anl<les reworkedwhen youstandon yoltr toes,when you extendyoul knees,the hamstrints and quaddcepsare worked. Be-causeof hip rctation, the musclesof the lower backand entfe hip area (tluteus maximus and hipmuscles)arc also strengthened.The upper backmuscles(latissimusdorsi, trapezius)are worked

when the we*ht is pulled up in shrutting. The

shouldersand bicepsget somework when the baris puled with the arms.There s even someshoul-der girdle developm€nt whm the bar is rackedandthe elbows brought forward. Like the hiSh puu,the power clean s done quickly and explosively.It hasbeen proved that pulling mov€m€nts,suchas those n lhe por\erclean. ruducemarimumhuman pow€r during the execution.

Spotting echnique

Spolter< re nol general ly sed n this e\ercise

POWERCLEAN



Core Exercises 93

Breathing echnique

Inhale at the bottom when in the pulling stance,

and hold your breathdudng the entirepull to the

top. Slowly eahalewhile lowering the bar to the

startint position.

ExerciseStand with feet shoulder-width apart, toes

pointinS out slightly, feet flat on the

floor, and bar touching the shins.

Grab the bar with an overhand grip,

thumbs wrapped around bar.

Assume the correct posture: Back stmight.

shoulderc back, arms straiSht, head uP

facing forwardi hips parallel to the

knees; and upper body over the bar(Fiture 9.9, a and b).

Ease he bar off the floor slowly by extend-

ing the legs.Bring the bar up straiShi (not around legs).

(SeeFigure 9.10,a-d.)

Keep the bar close o body (Figule 9-9c).

Move the kneesback under the bar into

the power position (Fiture 9.9d).

Pull the bar explosively by extending the

legs and hips (Figurc 9.9e).

TechniqueExtend the body and stand on the toes.

Shrug the shoulders to elevate the bar(FiSrre 9.9I).

Continue upward pull by pulling with

arms (Figure9.9, t and h).

When bar reaches he hiShest point, movethe body under the bar.

Spread leet stghtly to the sides.

Bend at the knees.

Rack the weight across the top of the

should€rs(FiSure9.9i).Point elbows out and hi8h.

Standup with the baron ihe \houlders.

Lower the bar under control to the top oI

the thiths.

Then bend at the Lneesand hips; squat'

ting down, brint the bar to the floor.

Figur€ 9.9 Power cl€an.



Fig!rc 9.9 (cokti ued)



Core Exercises 95

FiAude9.9 (continued)

Figue c. l0 Muremenlof lhe bdr dlong he eg:.



A- f1 ' l l \orkour ' need o

3e supplem€nted vith a varietyof auxiliaryexer-

:lses,'rihichcanbe used o isolateandstr€ngthen

.o".;fi. nr"u" and can provide sPofspeciljc

., ,"n" ' t ' , t tuinine l he .o;bindl ion of <oreand

,r , rJ,\ e\en -e.hi l len'ure thaldl lmusclerred-

rre stre;8th{rained You will not ne'essarilyneed

: spotter for the auxiliary ex€rcrses

NECKMANUATRESISTANCEEXERCISES

Because eck sh€ngth is very important to toot

.all plavers, Youwill do ne& exercisesextensrvely'

. f."'r"a" ottt"t athletes, lile tennis Play€rs or

A strong neck is necessaryo helPrcduce the

:trance r" ir iLrn when conlact ' madewirh the

-ppcrbody. t ie po'er clean hrth Pull dnd

shrus movements work th€ trapezius muscle'

whi;i is impotant in strengthening the neck But

the neck alsone€ds o be strengthenedn its four

moving planes Nrrt /lrx'oamovesIhe hedd tor

s ard t8n ard the, hesl u?' tY!'nsionPu<he- the

head back toward the shoilderc) risht lateral lex'

io , moves he isht €ar oward the dght shoulder;

andleft atenl \&ion moves h€ eft ear oward th€

lelt shoulder.

When no machinesaie available,a partner can

apDlv he resistance.It s critical hat your Partner

know you well and under\tand ow mLr' re' is

tance 'sneeded Partnersmust communicateand

work toSether or the b€st fesults

BreathingTechnique

Exhalewhen flexinS the neck, inhale when return-

ing to startin8 Position.

AuxiliaryExercises

Exercise

Lie on a benchwith torso stableand h€ad

hanging off the end

.Yourpartner standsnear you usin8 a

h)$;l for conJortand stabilitv and adds

The rcsistances fladual and constant,

increasingas rePetitionsprogress,very

Technique

little resistances aPpli€d nthe first few

reps.

Take4 or 5 seconds o execute ul l range

Stop mom€ntarilywhen action s finished

and return to starting Posll1on'



98 StrenSthTrainmg for Football

A. Lie on your back.Your partner placesresistance n your foreheadwhil€you push up toward your chest

(F8ure 10.1, ad).B. Lie on your stomach.Your pai]ler puts

resistanc€ on the back of your head2- h '',t-Bz z/ /JEan1' Jz ,n-z,z

./e.5 a/t?u/e /a2 a-/

C I/b an)roa/ ba:* youlparlnelput-

resistancen fie righf sideof your

head while you push towatd yourright should€r (Figure10.3,a andb).

D. Continue lying on yout back. You:partner puts resistance n ihe ..::sideof vour headwhiieyou li- :

te tzttlrzzzr /cz4slztz/d:r z/1-: =n4 a-.1

One rcp b completing tlte exercr:se n a-lour sides,

FiglE l0.t Necl f le \ ion wrth mdnuat e\ is tanLe.



figure 10.2 Neck exteruionwith manual resisLance

Figute 10.3 Right lateral lexion with manual rsistance



100 SirenqthTrainnq for Foorbal

Figue 10.4 L€ft laterai lexionwith manual resistance

NECKVARIABTE ESISTANCEMACHINEEXERCISES

All ne.k-stiengtheninSmachinesdo basically hesame hing. Movem€ntsmust be doneslowlvandundercontrul .Re\rslance a(hine.e\ercr.e heneck muscles ust as manual r€sistance c,es.

Breathing echnique

Exhalewhen lexing he neck, nhalewhen returning to startin8 position.

ExerciseSit conrJortably, nd 81ab he handlesof

the-machine or rorso stability (Figur€

The head pads should be placed o anowiree movement in a full range of motion.

Torso and shouldersdo not move.

Technique

Don't make any forcing, jammin8, orexprosrvemovements,

f \er l for te agdmn he pad n a rul t dngeot motion on all four sides Front,back,rjght side, €fr side),as n manuatresis_tanceelercises

Figure10.5,b,i).



AuiilidY Exercises 101

Figue 10.5 RanSeof motion on the neck vdiable resistancemachine



102 Strength Tiaining for Foolball

ATTERNATENCTINEDUMBBEttPRESSES

This exercise works Fimarily the deltoid musclesin the shoulder.Th€ deltoidsare a group of threespecific muscles: the anterior. middle, and posted-or deltoids. To properly train all parts of the shoul-

der, rcsistance must be moved in different planes.The tdceps and upper back are also trained.

Breathing echniqueExhalewhen extending the dumbbe , inhale whenlowering the dumbbell back to the shoulder.

Exercise echnique

Sit on an incline utility bench or an inclinebenchpresswith an antle of 35" to 45'.

Rest back and head on the bench.

Place legs to the sides and feet flat on the

floor.Hold a dumbbel in each hand and rest

hands close o the shouldeis.

Elbowsshould be out and to the sides nline with the shoulders (Figure10.6a).

While keepinS the left dumbbell down,push the right dumbbell up in conplete

extension shaight over your face (Fiture10.6b).

Pause.

Lower to shoulder undei control (Fiture

10.6c).Repeat same movement with the left side

(Figurc 10.5, d and e).

Do not lilt shoulders or head off the bench.

As a variation you may push both dumb-bells up and down at the same ime.

Fi8le r0.6 Alternatetrtdine dumbbeUpresrs.



Au\iliar!r'ErercEes 103

Fi,gve 10.5 (chtiflued)

DUMBBETL LYS

For mayjmum development oI the chest, workoutscan be supplemented with very specific chest ex-ercises. The dumbbell flys exercise s designed todevelop the chest and improve strength.

Breathing echnique

Exhale when raising the durnlbells, inhale whenlowerinS the dumbbells.

Exercise

Li€ on a flat utility bench with the headrestint on the bench.

Place legs to the sides and feet flat on thefloot.

The palms of the hands are lacing eachother.

The dumbbells are ext€nded overhead(Figure 10.7a).

Bending the elbow slightly, lower thedumbb€ s in line with the shoulder(FEure 10.7b).

Keep he elbows pointed down and back.The shoulder, elbow, and dumbbell

should form a straight line in the up-and-down mov€ment.

Technique

Lower the dumbbellsaq fdr d\ flenbiltypermits (FiSure10.7c).

Paus€at the bottom.

Slowly bdnt the dumbbells back to th€sta ing position.

At the top touch the dumbbells togetherslithtly.

The head oi shoulders should nevet comeoff the bench.

Concentrate on contncting the chestmuscles when pullint the dumbbells

upward.



Figure 10.7 Dumbbell lys.

BICEP URTS

Fr en thuugh hearmsma\ no, bea mdlordred n

spofi perrormance/arm workouts are imporranrfor total body srrenSrh.Mosi arhletesdr;am orhdvingbi8 arms.biB r i .ep".Jnd big biccp\. hr .e\ercrsewr h€lp strengrhenvolrr biceps.

BreathingTechnique

Exhalewhen raising he bar, inhatewhen lo$,er_

ing the bal.

Exercise

Stand with f€et shoutder,1{,idth part,

Grab th€ bar (straightor curt) r,ith handsabout shoulder-width apar, palms

iacmg uP.

Technique

Hold vour rrm. tr" i8hr r th he ba- ect-ing in &ont, clL,se o the legs (F'gure108a).

Curl the barupward all the way roth€ chin(Figure 10.8,b and c).



Keep elbows close o the body

Pause at the toP Position

Slowly lower the bar back to the starting

position.

Fi8ur€10.8 Bicep urls.

Ther€ should b€ no hiP or back movement.

This exercise can also be done with

dumbbells.

Breathing echnique

Exhale when extending the arm, inhale when

retuming to the startinSPosition.

TRICEP XTENSIONS

This exercise ill strengthen he tricePsmuscle n

your arms. Whm P€ orminS this exercise,be car€-ful not to bounce the bar at the bottom or open

your elbows out to the side in the uPward

ExerciseTechnique

Lie on a benchi place feet to the sides

Hold the bar with hands sliShtly less than

shoulder-widthapan.

Raise th€ bar ov€rhead at arm's len8th

straightover your face (Figure 10.9a).Bv bendins at the elbows, slowly lower the

-barbacfward toward your forehead

(FiSure10.9b).

Hold the upPet arms close o the head.

Keep elbowsclose oSether.

Lower the bar to 90" (Figure 10.9c).

Bring the bar back to the starting

PO51t1on.



106 Strength Training for Football

FiSue -r0.9 Tricepexrmsions

DIPS

Ihis exercise s 81eat for training the tricePs, but

it also works the shoulders. If you do not wish to

train the shoulders, you should choose another

tricep exercise.To add resistance, weiSht can be

tied around your waist hith a sPecialbelL.

Breathing echnique

Exhale when extending the arms, inhale when

rcturning to the starting Position.

Exercise

Keepint the body straight and the arms

lock€4 support your weight on the diP

bal (FiSure10.10a).

Your grip is slightly wider than should€r-

width apan.

For more comJort, you can bend the knees

dnd cross he ritht foot ovet the left.

Lower your body to the point where the

upper arm is Parallel to the floor (Figure

10.10,b and c).

Technique

Raise your body back uP to the starting

position (arms fully extended)

At the top, stop momentarily RePeatthe

movement.

DurinS the uPward drive the body should

not swing or twist.



Auxiliary Exercises 107

Figure10.10 Dips.

WRIST URLS

Hand and forearm strength are especially impor'

tdnt n foolbal l ,wherehand. areusede\Lensi\e-

ly. Many athletes, however/ neglect an important

part of arm strength wrist strength. Wrist curls

should be pe ormed at a mod€ratespeed,under

control. This exercise can also be performed seat-

ed, with the forearms rcsting on the quads, and

it can be done with dumbbells.

BreathingTechnique

Exhale when raisinS the weight, inhale when

lowerinS the weight.

Exercise

Kneel at the side of a flat utility bench.

Grab the bar with hands about 6 inches

apat.

The forearms aJld elbowsare placed flat on

the bench for suppo and stability.

The hands and ba! hang ofl the side of the

bench (Figure 10.11a).

Lower the bar to the staning Position.

Technique

At the bottom positior! the bar can be

allowed to roll to the tip of the fingersIor more wrist flexion (Figure10.11b).

Roll it ba€k into the hand be{ore the uP-

ward pull.

Curl the bar up as far as possibleusing

only the wrist (Figure 10.11c).

Stop momentarily.



Figue 10.11 Wristcurls.

Mosl alhletes re nterestedn developinghe ronrol the upper body dnd neglect ts coLrnteiparl,heupperbdcl. This s a very arte, 5rrong;rea hdtincludeshe rdpezius,homboids, nd dl icsimusdorsi as its main muscle tloups. Upper backstrength is important in sports (such as footbal)

BENT-OVEROWS thal require ul l ingmo\ements. oolbal lptayersollen ha\e superiorupper bact strenglhcomparedto other athletes.

Breathing echnique

Exhale when brintinS the bar to the chest, inhalewhen lowerint the bar.

Exercise

Stand with feet shoulder-width apart.

Grab the bar with palms dow0 shoulder-width apart (Figue 10.12a).

Bend at the knees and lower the hips backas the uppei back is bent forward to aposition almost parallel to the floot(Figure10.12,b and c).

Arms arestraight, holdjng the bar closetothe body.

Technique

Shoulde$ are back.

Keep the head up, lookinS forward, andthe torso tight.

KeepinS he elbows close ro rhe body.slowly pull the weighr to the abdomen

(Figure 10.12d).Pause,

Lower the bar slowly to fhe starting po-sition.



FiSue 10.12 Beni-ovetro$8.

SHOUTDERHRUCS

This exercis€,ike the bent over rows, works the

upper back.All oI the work should be done s'ith

the trapeziusmuscles.

Breathing echnique

Exhale when lifting the shoulders, nhale when

lo*'ering the shoulders.

, Exercise

Standere.t with feetshould€r-wjdth Pat.

Hold the bar close o the body 'ith arms

straight,palmsdown, and hands about

shoulder-r{idth apart (Fiture 10.13a).

Raise he weight by shrugging he shoul-

ders toward the ears(FjSure10 13b)

L€an forward slithtly.

Technique

Keep he headand bod)'stillwhile elevat-

ing the shouldersashiSh asPossiblea straight up$'ard line (Figure 10.13c).

The shouldersshould not rotate.

Hold the weiSht momentadly at the top.

Slowly Io €r it back to the stafting Po



110 StrenBthTrdnmg for Football

FiSlre 10.13 Shoulder shrugs

BACKRAISES

Only afewcore exercises-dead ift, powerclean,high pull, and back squat-train the lower back.Often this area s overlookedand untrained. Backraisesare meant to supplement these ex€rclses.

The main mus€lesworked in the lower back arethe spinal €rectors.

Breathing echnique

Exhal€when raising he upper body, inhalewhenlowering the upper body to startinS position.

Exercise

Lie facedownon the equipment.

The pad should be under your thighs topermit lree movement o{ the hips and

Thefeetare securely upportedunder thefoot holders.

The back sstraight,shodldersback.ch€srout, and head in line with the torso.

The arms are crossedon the chest or be-hind the head (Fi8ure 10.14a).

Bend at th€ hips and lower your torsountil it is perpendicular o th€ Iloor(Fi8ure10.14b).

Technique

Maintain a tight, stronSupp€r and loweiback.

UrinB oh er bdcl musclei slowly rai5e hetorso back to th€ starting position (Figufe10.14,c and d).

Do no{ hypere\tend. wrst or bounce lthe bottom to gain momentum.

Perfoim this ex€rcjse t mod€ratespeed,under control.

For the more advanc€dathletewith goodloi{'er back strength. a h'eitht plate canbe held for added resistance.



Iigure 10.14 Back dises.

SIT-UP RUNCH culaf balanceh€ abdominalsneedto be strength-

ened nd€pendentl,v. o stren8thenthisarea,you

need to do exercis€shat bend the trunk forward

and side to side.

Breathing echniquelnhale on the r{'ay up, exhaleon the r'{ay down

A11 portsrecl1dfe bdominalstrength or stabili-

t]', bending,pulling, and t\^'isting.Som€times b-

dominal strength is conJusedwiih hiP'flexot

sirength because he hip flexors are tied in verycbse in that ar€a.Abdominal strength s usually

inferior b hip-Ilexor strengihr herefore, or mus



Exercise

Lie on your back with knees bent and feet

llat on floor close to buttocks, armscrossedbehind the head (Figure 10.15a).

For added resistance,a weight can be heldon the chest.

Curl at the shoulders ust (Figure10.15b).

Than curl at the upper back, and then thelower back (Figure 10.15c).

You do not need to curl all the way to the

.knees.

Figur€ 10.15 Sit,up cruch.

oBLtQUt TWTSTS

In addition to abdominal strength, football also re-quires obtque strength Ior stability, bmding, pull-ing, and twjsting. Obliques are the side muscles

in the body's midsection. This exercise, howevet,

Technique

Pauseat the top.

Keep the kneesup.

I-wer the back to the floor.

The lower back touches the floor fust.

Do not jerk or twist.

Do not relaY at the bottom.

Keep the abdominals Eht and the shoul.ders curled inward.

is not for beginner athletes because t requiresgoodabdominal and lower back strength.

Breathing echnique

Exhale when twisting upward, inhat€ when twist-

ing downward to the startinS position.



Aur,tidy Exercises 113

Exercise

Sit on the machine with feet under th€ footsupPons-

The tolso hangs of{ the apparatus.

Put your hands ogetherand extendyourarms

straight over your face(Figure10.16a).

Twist the torso to th€ fght (Figure 10.16b).

Keep hips flat on the pad.

Technique

Return to the strajght position (Fi8ure10.16c).

Twist to the left (Fi8uie 10.16d).

Twisting o both sidesandbackto the start

position is one repetition-For added €sisiance,he advamed athlete

may hold dumbbellsor weiSht plates,asshown in Figure 10.15a-d.

' :.::..,::'::"i.'

Fi8ure 10.16 Oblique hrists.



114 Strensth ramins or Football

IEC EXTENSIONS

When \,r'e efer to let stentth, we almost alwaysthink of the quad ceps muscle in the front of theleg. l€g extensions will strengthen this muscle-ll/hile you perform this exercise, keep the trunkstraEht at all times so the quads do the work. The

hips and torso should not move or swing to helpbring the weight up.

Breathing echnique

Exhale when raisinS the weight, inhale whenlowerinS the weight.

Exercise echnique

Sit on the machine, hands holdinS on tothe sides or stability.

Place feet under the moving pads.

The knee joint should be slightly off thepad.

The bottom roller should be on the lowerpart of the shin close o the feet (Figure70.77a).

Fully extend the lets stlaight forward(Figure10.17,b and c).

Pause,

Gradually lower the weight to the startingposihon.

Do not lower all the way; keep some

The upward movement should be quickerthan the lowering but still conholled.

The trunk should be kept straitht at alltimes.

FiSuie 10.17 Leg exteNions.

t_EcuRrs

Thebackpart of the let, th€ hamstring, s impor-tant to legstrength, ust as h€ quaddcepss. Le8curlsstrengthen he hamshings.Manyhamstringiniuries occur because athletes have not put

enough emphasjs on strengthening this muscleand too much emphasison the quadric€ps.

BreathingTechnique

Exhale when raising the weight, inhale whenlowering the weight.



Exercise

Lie facedown on the machine, body

straight, hands holding on to the side of

the machine for stability.

The head faces orward and the knees rest

off the pad.

The feet are under the pad with the Padresting on the Achilles tendon area

(Figure 10.18a).

Cui the weight up by flexin8 at the knees(Fi8ur€ 10.18,b and c).

Technique

The hips must stay flat on the machine-

Pauseat the top.

Slowly bring the weiSht down to the start-

ing position.

At the bottom, the legs do not rclax butkeep some ension,

Do not bounce the waght at the bottom.

The torso should remain still, the only

movement is at the knees,

Figure 10.16 l€8 curls-

STANDING EEL AISES of motion. This €xercise alsoworks all the muscles

anal endonsaround the anle, Sivint svength and

flexibility ]n that arca.

Breathing echnique

Exhale when risinS on the toes, inhale when low-

er the body to statinS position.

Seldom referred to, but almost as imPortant as

quadricepsand hamstring stren#h, is ankle and

caff strength. Standing heel raises work the caff

mus.les, which ext€nd from the anll€ to the knee.

Also trained are the Achilles tendons, helPint

them to be more flexible and to move in a full rallge



Exercise

The bar shouldresthigh on the shoulders.

The hands hold the bar $'ith the elbowspointing down.

The head ooksup and hebody s straight.

Step up on the $'ood block.

A of your weight is supported on the toesand balls of the feet (Figure10.19a).

The feet should be 8 to 12 inchesapart,pointing straight forward (Figure10.19b).

Technique

In lhr . po.ir ron \rend trdr thL p d. highas possible,keeping

the l€gs straight(Figure10.19c).

ldu"e dt topi then:lon11 orrer he heetslower than the block (FiSure10.19,dand e).

The exercise an alsobe performedstand-in8 and seated$'ith a variety o{

FiSue 10.19 Standingheel raises.



APPENDIX

Strength-TrainingPercentages able

Weisht(lb) 4090 4so/o s0% 559o 60% 55% 70q. 75vo 80% 8s% 90% 95%

80 a5 90 9590 95 100 10595 100 110 115

105 110 115 125110 t20 125 135120 130 t'5 145130 135 145 150135 145 155 160145 155 160 t70

150 160 t70 180160 170 180 190'170 180 190 200175 185 200 210185 195 205 220190 205 2'r5 2N200 275 225 2q21.0 220 235 245215 230 245 255225 240 250 265230 245 2& 275240 255 270 285

a 265 280 295E5 270 290 305265 280 300 315270 290 305 325280 300 315 335290 310 320 340295 315 330 350305 325 340 360310 330 350 370320 340 360 380

758590

1il()105115720125

1451501551657751801901952N2to2202252m24n25025526270280285290300

60 65 7065 70 7570 80 8580 85 9085 90 10090 100 10595 105 110

100 110 720110 115 't25

115 125 135120 130 144125 135 145130 145 155140 1s0 160145 155 774150 16s 775155 770 180160 775 190170 180 195175 190 205180 195 210185 200 2t5190 210 225200 215 2n205 220 24D210 230 245220 2{ 250224 2q 260230 250 265230 250 270240 2$ 280

5560657075859095

100105110115120125130140145150155160165170

180190195200205210210220

40 45 5045 50 5550 55 6055 60 6555 65 7060 70 7565 75 8070 80 8570 80 9075 85 9080 90 10085 100 10590 100 11095 105 1:159s 110 120

100 115 12510s 120 130r10 125 135110 125 140115 130 145120 135 150125 1!m 155130 1!15 160135 150 165135 155 1701!lo 160 1751!15 160 180150 t70 185150 774 1m160 180 200160 180 200

100110120130140150160170180

rft2002702202n2402502602702802903003103203303403503603703803901100

117



118 Strength-Training percenrag€s Table

weight(1b) 408 45% 5090 55% 609. 65% 7071 7510 80% 8s90 90% 95%

410420430440450460474440490500510520530540550560570580590600

165170170

1801851901901952002002102lo2202202252n2302352q

185190195200zoo2102102202202252302-i5240

2402502502602&

270

2052t021,52n2?A23023,5240

25026\)260265

270

280290290295300

2252N235240250250260260270275280

z9l

300300310310320325330

245250260

270275280290295300310315320

320330

340350355360

2652702802852.n300305310320u5330340345

350360

37037538,5390

285291)3003103203203303403!t5350360365370

380385390400405415420

31032032033034034'350360370

380390400

410410420430

440450

33034034s35036037037538039s400410415425

430440450460!!65470It80

350360

5

380390400410415425430440450

4604654754804905005',10

370 390380 400390 410395 A0410 430415 440425 445430 4r/J440 465450 475460 490470 495480 505

4.n 510495 520505 530510 54t)520 5s0530 560540 570

Nore:PercentageweiShtqdre rounded to nedrest5 lb



APPENDIX

CoreExerciseWeightProgressionhart

Set 1 Sel 2 Set Set 4 Set 5 Set 6

125130

140145150155160

170

1801851901952U)2052102752m2252302S240245

0255260265270275

115120125130

1llo145150155155160165170175180185190195mo205210215275220225230

240245

o5

105110115120725130135135140140145150155160't65't70

175180185190195200m0205m5210

220

230

9595

105105110110

125

13013014014{)150150160160770770180180185185185185185185185185195

858590909595

'105

105110110115115't25't25

135135745't45

155155155155155155155155155155155155155

757575758585858595

-95 959595959595

13,513,513513513513513513513513513513513513,5135

119



120 Core Erdcjse Weight ftofFessron Chdt

Set 1 Set 2 Set 3 Set 4 Set 6

13,513,513,513,5135135135135135135135135

13,51?513513,513,513,51?,513513,513,5

13,51?,5135135135135135135

225225225225225225225225225225225225225225

155185185185185185185185185185185225225

225225225225225225225225225225225225225

225225222522525225225225225225225225225

315315315315315

315315315

315315315315

195225225225225225u5225225245245255255

2552557752752:752:75275275275275315315315315

315315315315315315315315315315315315315315

365365365365355365405405405405405405405405

2N

2502552&265270275280285290295300

3053103153m32532533033533534n345350355360

365370375380380385385390390395400rl05$5415

430435!140M5450!155460465465465470475480

2602652702752802852902953003053103153m

3253303353403453503553603653703753803853q)

395400405410415415415420420!1304354q445450

4554&46547047548048,54m495500505510515520

2U2452902953003053103153203E330335340

3453503553m365370375380385390395400405410

415420425430435440445450

460465470475480

4854q495500505510

520

5m

5()545550



Set 2 Set 3 Set 4 S€t 6

555560565570

58,0585590

600

525

530

540

550555560

405405405405

40540s405405405

485485485490

495495495

500500

315315315

315315

25225225225225

225225



APPENDIX

Auxiliary ExerciseWeightProgressionChart

Set 1 Set 2 Set 3

51015m2530354045

50556065707580859095

100105110115

't20't25

1m136140145150

51010152025303540

45505055606570758085909595

100

105110115't20't25

130

135

555

101520253030

35lto4045505560

70

808585659095

100105110110110115

723



124 Auxilary Exercise Weight Progression Chdt

Set 1 Set 2 Set 3

120125130

1351451451,45145

155155155

165165175175185185185195195205205205205205

2t52t5225225

1ll()145150155160170175't75

175185

1851901952002052to2152202252302352q245245245255255

265265

275

160

170

18519019520020521u215220225230235240245250255260265270275280245290295300305310315



APPENDIX

Personal estConversion hart

Nlrnber of ieFtitions650

150160170180190200zto2202302&2502602702802903003103X330340350360370360390!100410420434)440!150460470

145155

175185195205275220230240250260270280290300310320330340350355

375385395405415425435445455

140150160170180190200210215225235245250260270280290300310320330340

355360375385390405415a5435445

135'145

1551651751451952052102D234240245455260270280290300310320325335345

380395405415425435

130140150160170180190200205275220

2n2352452502602702802903003103203303q

350355365375

395405415425

7E1351451551651751851952002102752523024)245255z(F2702802903003053153

335345355365375385395400415

124130140150160170180190195205

210220225235240250260262J5285290295m5315

325330345355365375385390405

115 120120 125130 135140 145150 155160 165770 \75180 185185 190195 200

m0 2052t0 215215 Z2A220 2302v) 235240 2+5250 255255 260265 270270 280275 285280 290285 295295 305

305 310315 320325 335335 345345 355

365 375370 380385 395

115125

145

160770't75

185

190200205275225zx2402452552eJ2702752802vJ

300310315325335345355360365

125



126 Personal Best Conversion Chad

10Nmber of Epefitions

370380385400llo54104154254354q445455

460

3904004104204E430440450460470475480

480

40541542043043544045046547548048,5495

500

415

4304404504554654754864m500510

425435M545546465475490500505510525

530

44545546547548049050051552553{l535

545

44545546547s445490500

525535540550

555

45546547548541)5500515525535545555565

575

465475485495505515553,5545555555575

585

4404905005105205305405s0560570580590

600



Clossary

active resl-The strenSth+raining Period in which

the athlet€ allows the body to recuperat€by

reducing he dmounlof strenglh rdrningPer-r^rmed r doint otherPhy5(dl cl iv i t ie-o miin-

tain strength.

auxiliary exercise-Exercise hat works a sPecific

muscle or gro!1p of muscles to comPlete total

body strength or to isolate a sPecificmuscle area

collar-A clamP hatsecures heplates o the bar.

contraction The reaction of the muscle as it

works aSainsta resistance;shortening of the

length of a muscle.

cool-down Easyexerciseso bring body back o

pretraining status.

core e\erciaes l- \erci\e- hal sur l lhe main

muscle SrouPs and serveas a base for all

strength-trainingPioSrams

double py'ramid ExtrasetsusingProgressivelylesswejght that an athl€teperformsaftet work-

ing the heaviest$.eights.

estimated personal best-The aPproximate

equivalent or one repetitionmax (1RM) cal€u-

laied by using the weight performed oi several

reps along with a formula

explosive movement Movement done vrgorous-

ly for a very shori duration.

flexibility-The athleti. at'ility to extend, move,

or rotate body paits in a fuli fanSe of motion.free weight6-Barbells and dumbbels thai can b€

used many ways without r€strictions.

frequency-The number of timesPerweek, day,

or seasonan athlete trains,

full lange of motion The great€st range of

movement a muscle ot body Pait can achieve

hlperhophy-The increased sizeof muscl€tainedthrough exercise r strength training

in-seasontnining StrenSth rainingPerformed

during the competition season to malntarn

strentth levels.

intensity-How heavily an exercise s performed.

isolate-To zero in on a sPecificmuscle

toint stability The strengtho{ a body ioint due

to strentth t(ainint.

lift-off-H€lp dven by a sPotter Partner) o un-

load The amount of weiSht (resistance) n ath-

lete is using dudng exercis€€xecution

lower body exercises-strenglh-frdinjng \cr.i\e\

that work the main musclegroups of the loh'er

body.

manual resfutance Eiercisesdone l\'hile a Parf

ner applies resistance.

max The h€aviestweiSht an athlet€can ift in a

panicular ex€rcise.

musale fatigue Condition of the bodv after

strenuous ralnrng.

muscular balance The maintenance f the natu'

ral strength ratio between oPposing mrs'le

goups.

off-season training-The Pedod during which the

athlete is not in sport competition but is strength-

tiaining to bring stren8th to a hithei level

overtlaining-A point at which the athlete reach€sa plateau or reduction in Pe otmance of strenSth

training.

power-The ability of a muscle o contmct orce-

fully and exert maximum foice.

preseason The strength-training eriod just be-

fore the sport seasonbegins, n which the ath-

lete shorid be at his oPtimal shength level

prescribed workout-The workout assigned o

't27



theathlete,which includes he exercise,w€i8hr,

proglessive resistance-A system of strength

training that progressi\€ly and gradualtv in-crea\e- hP re. i \ ldn\e weighlr lheath le leu,c.toward greaterstrength gains.

plTamid syslem-A .rrenSlh-fainin8 rogrdmnwhich the athlete performs a number of sets wlrrlincreasinSweight loads and decreasing epe

repel i t ionb ma-r imum (RMl- f\e md\imumweiSht that can be used or a spe€ific umber of

recovery-The time necessary or muscles iorecuperateafter a woikoui.

repetitions (reps) The numberof times an exer-cise movement s repeated.

resistance-The weight the athlet€ uses o perform

rest-The pedodof t aining nactivitybetweensetsor rvor lour- ro al lorv or mu\le rero\cr \.

set A troup of repeti l ion. f the .dmee\e-cireand wei8ht.

split routine A program hat works half rhebodyparts on one day and the other half on another

spotters The assistants ho standby ro help theathlete n the ev€nt of an unsuccessful ttempt,b off€r encourag€ment, nd to maintainsafety.

spotting techniques Variationsof spotting de-pending on the e\erciseperformed.

strength level How strong an athl€te s, basedon ihe length of time the athlete has beentraining.

strenSth- lraininB techn q ues- the p, , ,permerhodof pert r -nin8dn e\er, .c tu imp,o\estrengthand to avoid injury.

testing-The period n which an athlere,s trengrh

Progress s evaluated.

total-body routine-A strengrh-trainingoutinethat trains the

total body on eachworkout day.variable resistancemachines Machines onsisfing of camsorleverages hat can change h€ ac,lual re- i- lance hroughuut he fuJt range of

volume The total work perform€ddurinS rain-rng per workou!/ \,!'eek, r s€ason.

warm-up sets Ex€rcisesan athiete pe orms withlighi€r weights before exercisinSwith heavieri{'ei8hts.

weiSht progression-A systematic way of increas-ing ihe weight from one s€t to the next.



Sleenglhi'ainingot,

"Bruno Pauletto's book, Sfrenglh fraining for Footbarr, s out.standing. thoroughlyenjoyed ts systematicapproacho weighttraining or footballplayers, nd would highly recommendttor thosewho are nterestedn gaininggreat nsight nto manyimporlantmelhodsof strength raining."

Terry DonahueHead CoachUCLAFootba

"A terrilicyear.roundesourceor high,schoolootballplayerswho want o maximizeheirstrengthpolential ndplaybetter."

Eddie JosephManagingEdltorTexasCoachmagazine

Nowyoucanmaintain eakperformanceor football ear-round ith heeasy-to-followrainingprogramsound n StrcngthTraining or Football!Bruno auletto, niversityfTennesseetrength ndconditioningoachandpast-presidentf the National trength ndConditioning ssociation,

Condition for Football

Documents

Transcript of Condition for Football