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STRENGTH & CONDITIONING SUMMER MANUAL 2014 “There are two types of pain: the pain of discipline and the pain of regret.”
Transcript of STRENGTH & CONDITIONING - gobisonfootball :: Splash 180 210 245 275 305 335 365 395 425 455 485 515...
STRENGTH & CONDITIONING
SUMMER MANUAL 2014
“There are two types of pain: the pain of discipline and the pain of regret.”
STRENGTH & CONDITIONING
Dear BISON: This is your 2014 summer training packet. It contains all of your speed, agility, quickness, conditioning, and strength training sessions. This program is designed to help you report ready to go for camp on August 8th, 2014. This program is designed around preparing you to transition in the first phase of in-season training. There will be strength training and speed and/or agility workouts along with conditioning workouts each of the training days. There are four training days per week (Mon thru Thur or Mon/Tue/Thur/Fri) and this program consists of ten weeks of training. You should be increasing weights consistently. Remember, YOU are responsible for yourself. You must do your part and fulfill your responsibility to the TEAM. Failure to do so will not only hurt you, but it will hurt the TEAM as well. We will have a MID-SUMMER TEAM workout on July 14, 2014 at 10 am. We will feed you lunch after we finish the workout. The intention of this workout is the make sure that everyone is fulfilling their responsibility to the TEAM. If you are unable to attend this workout, please call/email me explaining why you are unable to do so (must be a valid reason). Attack the workouts, give everything you have, and stay focused on winning the 2014 CSFL Championship! Please call or email me anytime if you have any questions. Be smart, have a safe summer and I look forward to seeing you on July 14th, 2014. Stay Strong, Coach C.W. Cook Assistant Football Coach Offensive Line/ Strength & Conditioning Coordinator Office: 405-585-5297 Cell: 405-249-6077 Email: [email protected]
James 4:6
STRENGTH & CONDITIONING
MAX/PERFORMANCE TEST SHEET
NAME: ______________________________________________
MAX PERFORMANCE TEST
CLEAN: 40 YD:
SQUAT: PRO AGILITY:
DEAD LIFT: VERTICAL JUMP:
BENCH: BROAD JUMP:
INCLINE: FLEX:
PERCENTAGE CHART
MAX 30% 35% 40% 45% 50% 55% 60% 65% 70% 75% 80% 85% 90% 95%
150 45 50 60 65 70 80 90 95 105 110 120 125 135 140
160 50 55 65 70 80 90 95 105 110 120 130 135 145 150
170 50 60 70 75 85 90 100 110 120 125 135 145 155 160
180 55 65 70 80 90 100 110 115 125 135 145 155 160 170
190 60 65 75 85 95 105 115 125 135 140 150 160 170 180
200 60 70 80 90 100 110 120 130 140 150 160 170 180 190
210 65 75 85 95 105 115 125 135 145 155 170 180 190 200
220 65 75 90 100 110 120 130 145 155 165 175 185 200 210
230 70 80 90 105 115 125 140 150 160 170 185 195 205 220
240 70 85 95 110 120 130 145 155 170 180 190 205 215 230
250 75 85 100 110 125 135 150 160 175 185 200 210 225 235
260 80 90 105 115 130 145 155 170 180 195 210 220 235 245
270 80 95 105 120 135 150 160 175 190 200 215 230 245 255
280 85 100 110 125 140 155 170 185 195 210 225 240 255 270
290 85 105 115 130 145 160 175 190 205 220 235 250 265 280
300 90 105 120 135 150 165 180 195 210 225 240 255 270 285
310 95 110 125 140 155 170 185 200 215 230 245 260 275 290
320 95 110 130 145 160 175 190 205 220 245 250 270 285 300
330 100 115 130 155 165 180 195 215 230 255 265 280 300 315
340 100 115 135 155 170 185 205 220 240 255 270 290 305 325
350 105 120 140 155 175 190 210 225 245 260 280 295 315 330
360 110 125 145 160 180 200 215 235 250 270 290 305 325 340
370 110 130 150 165 185 205 220 240 260 280 300 315 335 350
380 115 135 150 170 190 210 230 245 265 285 305 325 340 360
390 120 135 155 175 195 215 235 255 275 290 310 330 350 370
400 120 140 160 180 200 220 240 260 280 300 320 340 360 380
410 125 145 165 185 205 225 245 265 285 305 330 350 370 390
420 125 145 170 190 210 230 250 275 295 315 335 355 380 400
430 130 150 170 195 215 235 260 280 300 320 345 365 385 410
440 130 155 175 200 220 240 265 285 310 330 350 375 395 420
450 135 155 180 200 225 245 270 290 315 325 360 380 405 425
460 140 160 185 210 230 255 275 300 320 345 370 390 415 435
470 140 165 190 210 235 260 280 305 330 350 375 400 425 445
480 145 170 190 215 240 265 290 310 335 360 385 410 430 455
490 145 170 195 220 245 270 295 320 345 365 390 415 440 465
500 150 175 200 225 250 275 300 325 350 375 400 425 450 475
510 155 180 205 230 255 280 305 330 355 380 410 435 460 485
520 155 180 210 235 260 285 310 340 365 390 415 440 470 495
530 160 185 210 240 265 290 320 345 370 400 425 450 475 505
540 160 190 215 245 270 300 325 350 380 405 430 460 485 515
550 165 190 220 245 275 300 330 355 385 410 440 465 495 520
560 170 195 225 250 280 310 335 365 390 420 450 475 505 530
570 170 200 230 255 285 315 340 370 400 430 455 485 515 540
580 175 200 230 260 290 320 345 375 405 435 465 490 520 550
590 175 205 235 265 295 325 355 380 410 440 470 500 530 560
600 180 210 240 270 300 330 360 390 420 450 480 510 540 570
610 180 210 245 275 305 335 365 395 425 455 485 515 550 580
620 185 215 245 280 310 340 370 400 435 465 495 525 555 590
630 190 220 250 280 315 345 375 410 440 470 505 535 565 595
640 190 225 255 285 320 350 385 415 445 480 510 545 575 605
650 195 225 260 290 325 355 390 420 455 485 520 550 585 615
660 195 230 265 295 330 360 395 430 460 495 525 560 595 625
670 200 235 265 300 335 365 400 435 470 500 535 570 600 635
680 205 235 270 305 340 375 405 440 475 510 545 575 610 645
DYNAMIC WARM-UP ROUTINES
Choose One
10 Yd Warm UP HURDLE Rtn – Upper Body HURDLE Rtn – Lower Body
High Knees Rt Leg Lead Rt Leg Over Under
Butt kicks Lt Leg Lead Lt Leg Over Under
Forward Lunge Alternate Lead Lateral Rt Over Under
Reverse Lunge Lateral Rt Lateral Lt Over Under
Elbow to Shoelace Lateral Lt Lateral Rt Under Push Pull
Elbow to Instep Lateral Tap Rt Lateral Lt Under Push Pull
Carioca Lateral Tap Lt Duck Walk Under
Tapioca Lateral No Tap Rt
Busrt Lateral No Tap Lt
Stretch Routine (Hold each Stretch 30 Seconds – No Bouncing)
Seated - Rt Leg
Lt Leg
Middle
Rt Quad
Lt Quad
Rt Piraformis (Glute)
Lt Piraformis (Glute)
Belly Down – Rt Calf Stretch
Lt Calf Stretch
Walk Feet to Hands
Standing – Siagon Squat
Rt Tricep
Lt Tricep
Rt Delt (arm across chest)
Lt Delt (arm across chest)
SUMMER 2014 Strength & Conditioning Manual: PHASE 1 - WEEK 1 (BASE-70%)
MONDAY
June 2, 2014
TUESDAY
June 3, 2014
WEDNESDAY
June 4, 2014
THURSDAY
June 5, 2014
DYNAMIC WARM UP DYNAMIC WARM UP DYNAMIC WARM UP DYNAMIC WARM UP
STATION 1 (SUPERSET)
1. CLEAN 5 x 55%
5x60%
5x65%
5x70%
2.PULL UPS 4x10 (Weighted)
3. MB SLAMS or DB SWINGS 4x10
STATION 2 (SUPERSET)
1.SQUAT 8x55%
8x60%
8x65%
8x70%
2. Sit Ups 4x15
3. NECK 4x10
STATION 3 (SUPERSET)
1. BARBELL CURLS 3x10
2. GLUTE HAM 3x10
3. BARBELL SHRUGS 3x10
4. DB STEP UPS 3x5 (RT/LT)
5. DB ROWS 3x10
6. PARTNER REVERSE LEG CURL 3x10
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.OH SQUAT JUMPS
2. OH DUCK WALK
3. LUNGE
4. BOUNDS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. HIGH KNEE CROSSOVER
5. COWBOY
FINISHER
10 x BISON RUNS (:12/:48 REST)
WHITE (OL, DL) – 60 yds
GREEN (LB, TE, FB, QB) – 70 yds
BLACK (WR, RB, DB) – 80 yds
STATION 1 (SUPERSET)
1.SNATCH 5x35%
(Use Clean Max) 5x40%
5x45%
2. SCAP CIRCUIT (Hold 3 Count)
* SCAP PUSH UP 3x10
*SCAP CHIN UP 3x10
*SCAP DIPS 3x10
STATION 2 (SUPERSET)
1.BENCH 8x55%
8x60%
8x65%
8x70%
2. LEG RAISES 4x15
3. BOX JUMPS 4x4
STATION 3 (SUPERSET)
1.ALTERNATE DB INCLINE 3x10
2. DB SIDE RAISES 3x10
3. DIPS (Weighted) 3x10
4. DB SHOULDER PRESS 3x10
5. TRICEP EXTENTION 3x10
6. SL CALF RAISES 3x10 (RT/LT)
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.CROSS OVER PUSH UP
2. PEPPER CHEST PASS
3. STANDING CHEST PASS
4. STANDING OVERHEAD PASS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. IN AND OUT
5. COWBOY
AGILITY (4 MIN/1 MIN REST)
1. PRO AGILITY
2. BROAD JUMPS
3. 4 CORNERS
4. 45 DEGREE LATERAL LINE JUMPS
FINISHER
4 x 100yd BUILDUPS (:40 REST)
STRIDE 30yds
BUILDUP 30yds
SPRINT 40yds
STATION 1 (SUPERSET)
1. CLEAN 5 x 50%
5x55%
5x60%
2.CHIN UPS 3x10 (Weighted)
3. MB SLAMS or DB SWINGS 3x10
STATION 2 (SUPERSET)
1.DEAD LIFT 5x55%
5x60%
5x65%
2. SIT UPS 3x20
3. NECK 3x10
STATION 3 (SUPERSET)
1. DB CURLS 3x10
2. GLUTE HAM 3x10
3. UPRIGHT ROWS 3x10
4. ROMANIAN DEADLIFT 3x10
5. BARBELL ROWS 3x10
6. LEG CURLS 3x10
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1. OH SCISSOR JUMPS
2. OH DUCK WALK
3. OH LATERAL LUNGE
4. BOUNDS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. HIGH KNEE CROSSOVER
5. COWBOY
SPEED
2x60 - STRIDE
2x60 - STRIDE/A SKIP/STRIDE
2x60 - STRIDE/B SKIP/STRIDE
2x60 - STRIDE/POWER SKIP/STRIDE
2x60 - STRIDE/HIGH KNEE/STRIDE
2x60 - STRIDE/BOUND/STRIDE
2x60 - CARIOCA/SPRINT/STRIDE
2x60 - BACKPEDAL/SPRINT/STRIDE
2x60 - BUILDUP/SPRINT/STRIDE
2x60 - SPRINT 40/STRIDE 20
FINISHER
4 x 100yd IN & OUT (:45 REST)
STATION 1 (SUPERSET)
1.PUSH PRESS 5x45%
(Use Clean Max) 5x50%
5x55%
2. SCAP CIRCUIT (Hold 3 Count)
*SCAP OH SHRUG 3x10
*SCAP CABLE/BAND ROW 3x10
* SCAP DIPS 3x10
STATION 2 (SUPERSET)
1.INCLINE 8x55%
8x60%
8x65%
2. AB TWIST 3x30
3. BOX JUMPS 3x5
STATION 3 (SUPERSET)
1.ALTERNATE DB BENCH 3x10
2. DB BENT RAISES 3x10
3. BENCH DIPS (Weighted) 3x10
4. DB ARNOLD PRESS 3x10
5. DB TRICEP EXTENTION 3x10
6. SL CALF RAISES 3x10 (RT/LT)
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.POWER PUSH UP
2. PEPPER CHEST PASS
3. PEPPER OVERHEAD PASS
4. PEPPER TWIST PASS (RT/LT)
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. IN AND OUT
5. COWBOY
AGILITY (4 MIN/1 MIN REST)
1. L DRILL
2. 60yd SHUTTLE
3. NEBRASKA DRILL
4. LATERAL LINE JUMPS
FINISHER
4 x 110yds (:58 REST)
WHITE (OL, DL) – :22 sec
GREEN (LB, TE, FB, QB) – :18 sec
BLACK (WR, RB, DB) – :16 sec
STATIC STRETCH STATIC STRETCH STATIC STRETCH STATIC STRETCH
SUMMER 2014 Strength & Conditioning Manual: PHASE 1 - WEEK 2 (LOAD-80%)
MONDAY
June 9, 2014
TUESDAY
June 10, 2014
WEDNESDAY
June 11, 2014
THURSDAY
June 12, 2014
DYNAMIC WARM UP DYNAMIC WARM UP DYNAMIC WARM UP DYNAMIC WARM UP
STATION 1 (SUPERSET)
1. CLEAN 5 x 55%
5x60%
5x65%
2.PULL UPS 3x8 (Weighted)
3. MB SLAMS or DB SWINGS 3x8
STATION 2 (SUPERSET)
1.SQUAT 8x65%
6x70%
4x75%
4x80%
2. Sit Ups 4x15
3. NECK 4x10
STATION 3 (SUPERSET)
1. BARBELL CURLS 3x8
2. GLUTE HAM 3x8
3. BARBELL SHRUGS 3x8
4. DB STEP UPS 3x6 (RT/LT)
5. DB ROWS 3x8
6. PARTNER REVERSE LEG CURL 3x8
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.OH SQUAT JUMPS
2. OH DUCK WALK
3. LUNGE
4. BOUNDS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. HIGH KNEE CROSSOVER
5. COWBOY
FINISHER
12 x BISON RUNS (:12/:48 REST)
WHITE (OL, DL) – 60 yds
GREEN (LB, TE, FB, QB) – 70 yds
BLACK (WR, RB, DB) – 80 yds
STATION 1 (SUPERSET)
1.SNATCH 5x35%
(Use Clean Max) 5x40%
5x45%
2. SCAP CIRCUIT (Hold 3 Count)
* SCAP PUSH UP 3x10
*SCAP CHIN UP 3x10
*SCAP DIPS 3x10
STATION 2 (SUPERSET)
1.BENCH 8x65%
6x70%
4x75%
4x80%
2. LEG RAISES 4x15
3. BOX JUMPS 4x4
STATION 3 (SUPERSET)
1.ALTERNATE DB INCLINE 3x8
2. DB SIDE RAISES 3x8
3. DIPS (Weighted) 3x8
4. DB SHOULDER PRESS 3x8
5. TRICEP EXTENTION 3x8
6. SL CALF RAISES 3x10 (RT/LT)
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.CROSS OVER PUSH UP
2. PEPPER CHEST PASS
3. STANDING CHEST PASS
4. STANDING OVERHEAD PASS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. IN AND OUT
5. COWBOY
AGILITY (4 MIN/1 MIN REST)
1. PRO AGILITY
2. BROAD JUMPS
3. 4 CORNERS
4. 45 DEGREE LATERAL LINE JUMPS
FINISHER
4 x 100yd BUILDUPS (:40 REST)
STRIDE 30yds
BUILDUP 30yds
SPRINT 40yds
STATION 1 (SUPERSET)
1. CLEAN 5 x 65%
5x70%
4x75%
4x80%
2.CHIN UPS 4x8 (Weighted)
3. MB SLAMS or DB SWINGS 4x10
STATION 2 (SUPERSET)
1.FRONT SQUAT 8x55%
(Use Clean Max) 8x60%
8x65%
2. SIT UPS 3x20
3. NECK 3x10
STATION 3 (SUPERSET)
1. DB CURLS 3x8
2. GLUTE HAM 3x8
3. UPRIGHT ROWS 3x8
4. ROMANIAN DEADLIFT 3x8
5. BARBELL ROWS 3x8
6. LEG CURLS 3x8
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1. OH SCISSOR JUMPS
2. OH DUCK WALK
3. OH LATERAL LUNGE
4. BOUNDS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. HIGH KNEE CROSSOVER
5. COWBOY
SPEED
2x60 - STRIDE
2x60 - STRIDE/A SKIP/STRIDE
2x60 - STRIDE/B SKIP/STRIDE
2x60 - STRIDE/POWER SKIP/STRIDE
2x60 - STRIDE/HIGH KNEE/STRIDE
2x60 - STRIDE/BOUND/STRIDE
2x60 - CARIOCA/SPRINT/STRIDE
2x60 - BACKPEDAL/SPRINT/STRIDE
2x60 - BUILDUP/SPRINT/STRIDE
2x60 - SPRINT 40/STRIDE 20
FINISHER
4 x 100yd IN & OUT (:45 REST)
STATION 1 (SUPERSET)
1.PUSH PRESS 5x45%
(Use Clean Max) 5x50%
5x55%
2. SCAP CIRCUIT (Hold 3 Count)
*SCAP OH SHRUG 3x10
*SCAP CABLE/BAND ROW 3x10
* SCAP DIPS 3x10
STATION 2 (SUPERSET)
1.INCLINE 8x55%
8x60%
8x65%
2. AB TWIST 3x30
3. BOX JUMPS 3x5
STATION 3 (SUPERSET)
1.ALTERNATE DB BENCH 3x8
2. DB BENT RAISES 3x8
3. BENCH DIPS (Weighted) 3x8
4. DB ARNOLD PRESS 3x8
5. DB TRICEP EXTENTION 3x8
6. SL CALF RAISES 3x10 (RT/LT)
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.POWER PUSH UP
2. PEPPER CHEST PASS
3. PEPPER OVERHEAD PASS
4. PEPPER TWIST PASS (RT/LT)
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. IN AND OUT
5. COWBOY
AGILITY (4 MIN/1 MIN REST)
1. L DRILL
2. 60yd SHUTTLE
3. NEBRASKA DRILL
4. LATERAL LINE JUMPS
FINISHER
4 x 110yds (:58 REST)
WHITE (OL, DL) – :22 sec
GREEN (LB, TE, FB, QB) – :18 sec
BLACK (WR, RB, DB) – :16 sec
STATIC STRETCH STATIC STRETCH STATIC STRETCH STATIC STRETCH
SUMMER 2014 Strength & Conditioning Manual: PHASE 1 - WEEK 3 (UNLOAD-70%)
MONDAY
June 16, 2014
TUESDAY
June 17, 2014
WEDNESDAY
June 18, 2014
THURSDAY
June 19, 2014
DYNAMIC WARM UP DYNAMIC WARM UP DYNAMIC WARM UP DYNAMIC WARM UP
STATION 1 (SUPERSET)
1. CLEAN 5 x 55%
5x60%
5x65%
2.PULL UPS 3x6 (Weighted)
3. MB SLAMS or DB SWINGS 3x6
STATION 2 (SUPERSET)
1.SQUAT 8x55%
8x60%
8x65%
8x70%
2. Sit Ups 4x15
3. NECK 4x10
STATION 3 (SUPERSET)
1. BARBELL CURLS 3x6
2. GLUTE HAM 3x6
3. BARBELL SHRUGS 3x6
4. DB STEP UPS 3x7 (RT/LT)
5. DB ROWS 3x6
6. PARTNER REVERSE LEG CURL 3x6
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.OH SQUAT JUMPS
2. OH DUCK WALK
3. LUNGE
4. BOUNDS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. HIGH KNEE CROSSOVER
5. COWBOY
FINISHER
14 x BISON RUNS (:12/:48 REST)
WHITE (OL, DL) – 60 yds
GREEN (LB, TE, FB, QB) – 70 yds
BLACK (WR, RB, DB) – 80 yds
STATION 1 (SUPERSET)
1.SNATCH 5x40%
(Use Clean Max) 5x45%
5x50%
2. SCAP CIRCUIT (Hold 3 Count)
* SCAP PUSH UP 3x10
*SCAP CHIN UP 3x10
*SCAP DIPS 3x10
STATION 2 (SUPERSET)
1.INCLINE 8x55%
8x60%
8x65%
8x70%
2. LEG RAISES 4x15
3. BOX JUMPS 4x4
STATION 3 (SUPERSET)
1.ALTERNATE DB BENCH 3x6
2. DB SIDE RAISES 3x6
3. DIPS (Weighted) 3x6
4. DB SHOULDER PRESS 3x6
5. TRICEP EXTENTION 3x6
6. SL CALF RAISES 3x10 (RT/LT)
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.CROSS OVER PUSH UP
2. PEPPER CHEST PASS
3. STANDING CHEST PASS
4. STANDING OVERHEAD PASS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. IN AND OUT
5. COWBOY
AGILITY (4 MIN/1 MIN REST)
1. PRO AGILITY
2. BROAD JUMPS
3. 4 CORNERS
4. 45 DEGREE LATERAL LINE JUMPS
FINISHER
4 x 100yd BUILDUPS (:40 REST)
STRIDE 30yds
BUILDUP 30yds
SPRINT 40yds
STATION 1 (SUPERSET)
1. CLEAN 5 x 55%
5x60%
5x65%
5x70%
2.CHIN UPS 4x6 (Weighted)
3. MB SLAMS or DB SWINGS 4x6
STATION 2 (SUPERSET)
1.DEAD LIFT 5x55%
5x60%
5x65%
2. SIT UPS 3x20
3. NECK 3x10
STATION 3 (SUPERSET)
1. DB CURLS 3x6
2. GLUTE HAM 3x6
3. UPRIGHT ROWS 3x6
4. ROMANIAN DEADLIFT 3x6
5. BARBELL ROWS 3x6
6. LEG CURLS 3x6
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1. OH SCISSOR JUMPS
2. OH DUCK WALK
3. OH LATERAL LUNGE
4. BOUNDS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. HIGH KNEE CROSSOVER
5. COWBOY
SPEED
2x60 - STRIDE
2x60 - STRIDE/A SKIP/STRIDE
2x60 - STRIDE/B SKIP/STRIDE
2x60 - STRIDE/POWER SKIP/STRIDE
2x60 - STRIDE/HIGH KNEE/STRIDE
2x60 - STRIDE/BOUND/STRIDE
2x60 - CARIOCA/SPRINT/STRIDE
2x60 - BACKPEDAL/SPRINT/STRIDE
2x60 - BUILDUP/SPRINT/STRIDE
2x60 - SPRINT 40/STRIDE 20
FINISHER
4 x 100yd IN & OUT (:45 REST)
STATION 1 (SUPERSET)
1.PUSH PRESS 5x50%
(Use Clean Max) 5x55%
5x60%
2. SCAP CIRCUIT (Hold 3 Count)
*SCAP OH SHRUG 3x10
*SCAP CABLE/BAND ROW 3x10
* SCAP DIPS 3x10
STATION 2 (SUPERSET)
1.BENCH 8x55%
8x60%
8x65%
2. AB TWIST 3x30
3. BOX JUMPS 3x5
STATION 3 (SUPERSET)
1.ALTERNATE DB INCLINE 3x6
2. DB BENT RAISES 3x6
3. BENCH DIPS (Weighted) 3x6
4. DB ARNOLD PRESS 3x6
5. DB TRICEP EXTENTION 3x6
6. SL CALF RAISES 3x10 (RT/LT)
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.POWER PUSH UP
2. PEPPER CHEST PASS
3. PEPPER OVERHEAD PASS
4. PEPPER TWIST PASS (RT/LT)
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. IN AND OUT
5. COWBOY
AGILITY (4 MIN/1 MIN REST)
1. L DRILL
2. 60yd SHUTTLE
3. NEBRASKA DRILL
4. LATERAL LINE JUMPS
FINISHER
4 x 110yds (:58 REST)
WHITE (OL, DL) – :22 sec
GREEN (LB, TE, FB, QB) – :18 sec
BLACK (WR, RB, DB) – :16 sec
STATIC STRETCH STATIC STRETCH STATIC STRETCH STATIC STRETCH
SUMMER 2014 Strength & Conditioning Manual: PHASE 1 - WEEK 4 (PERFORMANCE-90%)
MONDAY
June 23, 2014
TUESDAY
June 24, 2014
WEDNESDAY
June 25, 2014
THURSDAY
June 26, 2014
DYNAMIC WARM UP DYNAMIC WARM UP DYNAMIC WARM UP DYNAMIC WARM UP
STATION 1 (SUPERSET)
1. CLEAN 5 x 55%
5x60%
5x65%
2.PULL UPS 3x10 (Weighted)
3. MB SLAMS or DB SWINGS 3x10
STATION 2 (SUPERSET)
1.SQUAT 8x65%
6x75%
4x80%
2x85%
2x90%
2. Sit Ups 3x15
3. NECK 3x10
STATION 3 (SUPERSET)
1. BARBELL CURLS 3x10
2. GLUTE HAM 3x10
3. BARBELL SHRUGS 3x10
4. DB STEP UPS 3x5 (RT/LT)
5. DB ROWS 3x10
6. PARTNER REVERSE LEG CURL 3x10
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.OH SQUAT JUMPS
2. OH DUCK WALK
3. LUNGE
4. BOUNDS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. HIGH KNEE CROSSOVER
5. COWBOY
FINISHER
12 x BISON RUNS (:12/:48 REST)
WHITE (OL, DL) – 60 yds
GREEN (LB, TE, FB, QB) – 70 yds
BLACK (WR, RB, DB) – 80 yds
STATION 1 (SUPERSET)
1.SNATCH 5x40%
(Use Clean Max) 5x45%
5x50%
2. SCAP CIRCUIT (Hold 3 Count)
* SCAP PUSH UP 3x10
*SCAP CHIN UP 3x10
*SCAP DIPS 3x10
STATION 2 (SUPERSET)
1.BENCH 8x65%
6x75%
4x80%
2x85%
2x90%
2. LEG RAISES 3x15
3. BOX JUMPS 3x5
STATION 3 (SUPERSET)
1.ALTERNATE DB INCLINE 3x10
2. DB SIDE RAISES 3x10
3. DIPS (Weighted) 3x10
4. DB SHOULDER PRESS 3x10
5. TRICEP EXTENTION 3x10
6. SL CALF RAISES 3x10 (RT/LT)
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.CROSS OVER PUSH UP
2. PEPPER CHEST PASS
3. STANDING CHEST PASS
4. STANDING OVERHEAD PASS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. IN AND OUT
5. COWBOY
AGILITY (4 MIN/1 MIN REST)
1. PRO AGILITY
2. BROAD JUMPS
3. 4 CORNERS
4. 45 DEGREE LATERAL LINE JUMPS
FINISHER
4 x 100yd BUILDUPS (:40 REST)
STRIDE 30yds
BUILDUP 30yds
SPRINT 40yds
STATION 1 (SUPERSET)
1. CLEAN 5 x 65%
5x75%
4x80%
2x85%
2x90%
2.CHIN UPS 3x10 (Weighted)
3. MB SLAMS or DB SWINGS 3x10
STATION 2 (SUPERSET)
1.FRONT SQUAT 8x55%
(Use Clean Max) 8x60%
8x65%
2. SIT UPS 3x20
3. NECK 3x10
STATION 3 (SUPERSET)
1. DB CURLS 3x10
2. GLUTE HAM 3x10
3. UPRIGHT ROWS 3x10
4. ROMANIAN DEADLIFT 3x10
5. BARBELL ROWS 3x10
6. LEG CURLS 3x10
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1. OH SCISSOR JUMPS
2. OH DUCK WALK
3. OH LATERAL LUNGE
4. BOUNDS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. HIGH KNEE CROSSOVER
5. COWBOY
SPEED
2x60 - STRIDE
2x60 - STRIDE/A SKIP/STRIDE
2x60 - STRIDE/B SKIP/STRIDE
2x60 - STRIDE/POWER SKIP/STRIDE
2x60 - STRIDE/HIGH KNEE/STRIDE
2x60 - STRIDE/BOUND/STRIDE
2x60 - CARIOCA/SPRINT/STRIDE
2x60 - BACKPEDAL/SPRINT/STRIDE
2x60 - BUILDUP/SPRINT/STRIDE
2x60 - SPRINT 40/STRIDE 20
FINISHER
4 x 100yd IN & OUT (:45 REST)
STATION 1 (SUPERSET)
1.PUSH PRESS 5x55%
(Use Clean Max) 5x60%
5x65%
2. SCAP CIRCUIT (Hold 3 Count)
*SCAP OH SHRUG 3x10
*SCAP CABLE/BAND ROW 3x10
* SCAP DIPS 3x10
STATION 2 (SUPERSET)
1.INCLINE 8x55%
8x60%
8x65%
2. AB TWIST 3x30
3. BOX JUMPS 3x5
STATION 3 (SUPERSET)
1.ALTERNATE DB BENCH 3x10
2. DB BENT RAISES 3x10
3. BENCH DIPS (Weighted) 3x10
4. DB ARNOLD PRESS 3x10
5. DB TRICEP EXTENTION 3x10
6. SL CALF RAISES 3x10 (RT/LT)
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.POWER PUSH UP
2. PEPPER CHEST PASS
3. PEPPER OVERHEAD PASS
4. PEPPER TWIST PASS (RT/LT)
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. IN AND OUT
5. COWBOY
AGILITY (4 MIN/1 MIN REST)
1. L DRILL
2. 60yd SHUTTLE
3. NEBRASKA DRILL
4. LATERAL LINE JUMPS
FINISHER
4 x 110yds (:58 REST)
WHITE (OL, DL) – :22 sec
GREEN (LB, TE, FB, QB) – :18 sec
BLACK (WR, RB, DB) – :16 sec
STATIC STRETCH STATIC STRETCH STATIC STRETCH STATIC STRETCH
SUMMER 2014 Strength & Conditioning Manual: PHASE 2 - WEEK 1 (BASE-75%)
MONDAY
June 30, 2014
TUESDAY
July 1, 2014
WEDNESDAY
July 2, 2014
THURSDAY
July 3, 2014
DYNAMIC WARM UP DYNAMIC WARM UP DYNAMIC WARM UP DYNAMIC WARM UP
STATION 1 (SUPERSET)
1. CLEAN 5 x 55%
5x60%
5x65%
2.PULL UPS 3x10 (Weighted)
3. MB SLAMS or DB SWINGS 3x10
STATION 2 (SUPERSET)
1.SQUAT 8x60%
8x65%
6x70%
6x75%
2. Sit Ups 4x20
3. NECK 4x10
STATION 3 (SUPERSET)
1. DB HAMMER CURLS 3x10
2. GLUTE HAM 3x10
3. DB SHRUGS 3x10
4. DB STEP UPS 3x5 (RT/LT)
5. DB ROWS 3x10
6. PARTNER REVERSE LEG CURL 3x10
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.OH SQUAT JUMPS
2. OH DUCK WALK
3. LUNGE
4. BOUNDS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. HIGH KNEE CROSSOVER
5. COWBOY
FINISHER
14 x BISON RUNS (:12/:48 REST)
WHITE (OL, DL) – 60 yds
GREEN (LB, TE, FB, QB) – 70 yds
BLACK (WR, RB, DB) – 80 yds
STATION 1 (SUPERSET)
1.SNATCH 5x40%
(Use Clean Max) 5x45%
5x50%
2. SCAP CIRCUIT (Hold 3 Count)
* SCAP PUSH UP 3x10
*SCAP CHIN UP 3x10
*SCAP DIPS 3x10
STATION 2 (SUPERSET)
1.INCLINE 8x60%
8x65%
6x70%
6x75%
2. LEG RAISES 4x15
3. BOX JUMPS 4x5
STATION 3 (SUPERSET)
1. DB BENCH 3x10
2. DB SIDE RAISES 3x10
3. DIPS (Weighted) 3x10
4. ALT. DB SHOULDER PRESS 3x10
5. TRICEP EXTENTION 3x10
6. SL CALF RAISES 3x10 (RT/LT)
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.CROSS OVER PUSH UP
2. PEPPER CHEST PASS
3. STANDING CHEST PASS
4. STANDING OVERHEAD PASS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. IN AND OUT
5. COWBOY
AGILITY (3 MIN/1 MIN REST)
1. PRO AGILITY
2. BROAD JUMPS
3. 4 CORNERS
4. 45 DEGREE LATERAL LINE JUMPS
FINISHER
6 x 100yd BUILDUPS (:40 REST)
STRIDE 30yds
BUILDUP 30yds
SPRINT 40yds
STATION 1 (SUPERSET)
1. CLEAN 5 x 60%
5x65%
5x70%
5x75%
2.CHIN UPS 4x10 (Weighted)
3. MB SLAMS or DB SWINGS 4x10
STATION 2 (SUPERSET)
1.DEAD LIFT 5x60%
5x65%
5x70%
5x75%
2. SIT UPS 4x20
3. NECK 4x10
STATION 3 (SUPERSET)
1. ALT. DB CURLS 3x10
2. GLUTE HAM 3x10
3. DB SA UPRIGHT ROWS 3x10
4. ROMANIAN DEADLIFT 3x10
5. BARBELL ROWS 3x10
6. SL LEG CURLS 3x10
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1. OH SCISSOR JUMPS
2. OH DUCK WALK
3. OH LATERAL LUNGE
4. BOUNDS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. HIGH KNEE CROSSOVER
5. COWBOY
SPEED
2x60 - STRIDE
2x60 - STRIDE/A SKIP/STRIDE
2x60 - STRIDE/B SKIP/STRIDE
2x60 - STRIDE/POWER SKIP/STRIDE
2x60 - STRIDE/HIGH KNEE/STRIDE
2x60 - STRIDE/BOUND/STRIDE
2x60 - CARIOCA/SPRINT/STRIDE
2x60 - BACKPEDAL/SPRINT/STRIDE
2x60 - BUILDUP/SPRINT/STRIDE
2x60 - SPRINT 40/STRIDE 20
FINISHER
6 x 100yd IN & OUT (:45 REST)
STATION 1 (SUPERSET)
1.PUSH PRESS 5x55%
(Use Clean Max) 5x60%
5x65%
2. SCAP CIRCUIT (Hold 3 Count)
*SCAP OH SHRUG 3x10
*SCAP CABLE/BAND ROW 3x10
* SCAP DIPS 3x10
STATION 2 (SUPERSET)
1.BENCH 8x55%
8x60%
8x65%
2. AB TWIST 3x30
3. BOX JUMPS 3x5
STATION 3 (SUPERSET)
1. DB INCLINE 3x10
2. DB BENT RAISES 3x10
3. BENCH DIPS (Weighted) 3x10
4. ALT. DB ARNOLD PRESS 3x10
5. DB TRICEP EXTENTION 3x10
6. SL CALF RAISES 3x10 (RT/LT)
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.POWER PUSH UP
2. PEPPER CHEST PASS
3. PEPPER OVERHEAD PASS
4. PEPPER TWIST PASS (RT/LT)
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. IN AND OUT
5. COWBOY
AGILITY (3 MIN/1 MIN REST)
1. L DRILL
2. 60yd SHUTTLE
3. NEBRASKA DRILL
4. LATERAL LINE JUMPS
FINISHER
6 x 110yds (:58 REST)
WHITE (OL, DL) – :22 sec
GREEN (LB, TE, FB, QB) – :18 sec
BLACK (WR, RB, DB) – :16 sec
STATIC STRETCH STATIC STRETCH STATIC STRETCH STATIC STRETCH
SUMMER 2014 Strength & Conditioning Manual: PHASE 2 - WEEK 2 (LOAD-85%)
MONDAY
July 7, 2014
TUESDAY
July 8, 2014
WEDNESDAY
July 9, 2014
THURSDAY
July 10, 2014
DYNAMIC WARM UP DYNAMIC WARM UP DYNAMIC WARM UP DYNAMIC WARM UP
STATION 1 (SUPERSET)
1. CLEAN 5 x 55%
5x60%
5x65%
2.PULL UPS 3x8 (Weighted)
3. MB SLAMS or DB SWINGS 3x8
STATION 2 (SUPERSET)
1.SQUAT 8x65%
5x70%
5x75%
3x80%
3x85%
2. Sit Ups 3x20
3. NECK 3x10
STATION 3 (SUPERSET)
1. DB HAMMER CURLS 3x8
2. GLUTE HAM 3x8
3. DB SHRUGS 3x8
4. DB STEP UPS 3x6 (RT/LT)
5. DB ROWS 3x8
6. PARTNER REVERSE LEG CURL 3x10
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.OH SQUAT JUMPS
2. OH DUCK WALK
3. LUNGE
4. BOUNDS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. HIGH KNEE CROSSOVER
5. COWBOY
FINISHER
12 x BISON RUNS (:12/:48 REST)
WHITE (OL, DL) – 60 yds
GREEN (LB, TE, FB, QB) – 70 yds
BLACK (WR, RB, DB) – 80 yds
STATION 1 (SUPERSET)
1.SNATCH 5x40%
(Use Clean Max) 5x45%
5x50%
2. SCAP CIRCUIT (Hold 3 Count)
* SCAP PUSH UP 3x10
*SCAP CHIN UP 3x10
*SCAP DIPS 3x10
STATION 2 (SUPERSET)
1.BENCH 8x65%
5x70%
5x75%
3x80%
3x85%
2. LEG RAISES 3x15
3. BOX JUMPS 3x5
STATION 3 (SUPERSET)
1. DB INCLINE 3x8
2. DB SIDE RAISES 3x8
3. DIPS (Weighted) 3x8
4. ALT. DB SHOULDER PRESS 3x8
5. TRICEP EXTENTION 3x8
6. SL CALF RAISES 3x10 (RT/LT)
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.CROSS OVER PUSH UP
2. PEPPER CHEST PASS
3. STANDING CHEST PASS
4. STANDING OVERHEAD PASS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. IN AND OUT
5. COWBOY
AGILITY (3 MIN/1 MIN REST)
1. PRO AGILITY
2. BROAD JUMPS
3. 4 CORNERS
4. 45 DEGREE LATERAL LINE JUMPS
FINISHER
6 x 100yd BUILDUPS (:40 REST)
STRIDE 30yds
BUILDUP 30yds
SPRINT 40yds
STATION 1 (SUPERSET)
1. CLEAN 5 x 60%
5x65%
5x70%
5x75%
2.CHIN UPS 3x10 (Weighted)
3. MB SLAMS or DB SWINGS 3x10
STATION 2 (SUPERSET)
1.FRONT SQUAT 8x55%
(Use Clean Max) 8x60%
8x65%
2. SIT UPS 3x20
3. NECK 3x10
STATION 3 (SUPERSET)
1. ALT. DB CURLS 3x8
2. GLUTE HAM 3x8
3. DB SA UPRIGHT ROWS 3x8
4. ROMANIAN DEADLIFT 3x8
5. BARBELL ROWS 3x8
6. SL LEG CURLS 3x8
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1. OH SCISSOR JUMPS
2. OH DUCK WALK
3. OH LATERAL LUNGE
4. BOUNDS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. HIGH KNEE CROSSOVER
5. COWBOY
SPEED
2x60 - STRIDE
2x60 - STRIDE/A SKIP/STRIDE
2x60 - STRIDE/B SKIP/STRIDE
2x60 - STRIDE/POWER SKIP/STRIDE
2x60 - STRIDE/HIGH KNEE/STRIDE
2x60 - STRIDE/BOUND/STRIDE
2x60 - CARIOCA/SPRINT/STRIDE
2x60 - BACKPEDAL/SPRINT/STRIDE
2x60 - BUILDUP/SPRINT/STRIDE
2x60 - SPRINT 40/STRIDE 20
FINISHER
6 x 100yd IN & OUT (:45 REST)
STATION 1 (SUPERSET)
1.PUSH PRESS 5x55%
(Use Clean Max) 5x60%
5x65%
2. SCAP CIRCUIT (Hold 3 Count)
*SCAP OH SHRUG 3x10
*SCAP CABLE/BAND ROW 3x10
* SCAP DIPS 3x10
STATION 2 (SUPERSET)
1.INCLINE 8x55%
8x60%
8x65%
2. AB TWIST 3x30
3. BOX JUMPS 3x5
STATION 3 (SUPERSET)
1. DB BENCH 3x8
2. DB BENT RAISES 3x8
3. BENCH DIPS (Weighted) 3x8
4. ALT. DB ARNOLD PRESS 3x8
5. DB TRICEP EXTENTION 3x8
6. SL CALF RAISES 3x10 (RT/LT)
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.POWER PUSH UP
2. PEPPER CHEST PASS
3. PEPPER OVERHEAD PASS
4. PEPPER TWIST PASS (RT/LT)
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. IN AND OUT
5. COWBOY
AGILITY (3 MIN/1 MIN REST)
1. L DRILL
2. 60yd SHUTTLE
3. NEBRASKA DRILL
4. LATERAL LINE JUMPS
FINISHER
6 x 110yds (:58 REST)
WHITE (OL, DL) – :22 sec
GREEN (LB, TE, FB, QB) – :18 sec
BLACK (WR, RB, DB) – :16 sec
STATIC STRETCH STATIC STRETCH STATIC STRETCH STATIC STRETCH
SUMMER 2014 Strength & Conditioning Manual: PHASE 2 - WEEK 3 (UNLOAD-70%)
MONDAY
July 14, 2014
TUESDAY
July 15, 2014
WEDNESDAY
July 16, 2014
THURSDAY
July 17, 2014
DYNAMIC WARM UP DYNAMIC WARM UP DYNAMIC WARM UP DYNAMIC WARM UP
MID-SUMMER TEAM
WORKOUT AT OBU!!!
10AM
*MUST CALL COACH COOK WITH A
VALID REASON IF YOU CANNOT
ATTEND THIS WORKOUT.
STATION 1 (SUPERSET)
1. CLEAN 5 x 55%
5x60%
5x65%
2.PULL UPS 3x6 (Weighted)
3. MB SLAMS or DB SWINGS 3x10
STATION 2 (SUPERSET)
1.SQUAT 8x55%
8x60%
8x65%
8x70%
2. Sit Ups 4x20
3. NECK 4x10
STATION 3 (SUPERSET)
1. DB HAMMER CURLS 3x6
2. GLUTE HAM 3x6
3. DB SHRUGS 3x6
4. DB STEP UPS 3x7 (RT/LT)
5. DB ROWS 3x6
6. PARTNER REVERSE LEG CURL 3x10
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.OH SQUAT JUMPS
2. OH DUCK WALK
3. LUNGE
4. BOUNDS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. IN AND OUT
5. COWBOY
AGILITY (3 MIN/1 MIN REST)
1. PRO AGILITY
2. BROAD JUMPS
3. 4 CORNERS
4. 45 DEGREE LATERAL LINE JUMPS
FINISHER
6 x 100yd BUILDUPS (:40 REST)
STRIDE 30yds
BUILDUP 30yds
SPRINT 40yds
STATION 1 (SUPERSET)
1.SNATCH 5x40%
(Use Clean Max) 5x45%
5x50%
2. SCAP CIRCUIT (Hold 3 Count)
* SCAP PUSH UP 3x10
*SCAP CHIN UP 3x10
*SCAP DIPS 3x10
STATION 2 (SUPERSET)
1.INCLINE 8x55%
8x60%
8x65%
8x70%
2. LEG RAISES 4x15
3. BOX JUMPS 4x3
STATION 3 (SUPERSET)
1. DB BENCH 3x6
2. DB SIDE RAISES 3x6
3. DIPS (Weighted) 3x6
4. ALT. DB SHOULDER PRESS 3x6
5. TRICEP EXTENTION 3x6
6. SL CALF RAISES 3x10 (RT/LT)
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.CROSS OVER PUSH UP
2. PEPPER CHEST PASS
3. STANDING CHEST PASS
4. STANDING OVERHEAD PASS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. HIGH KNEE CROSSOVER
5. COWBOY
SPEED
2x60 - STRIDE
2x60 - STRIDE/A SKIP/STRIDE
2x60 - STRIDE/B SKIP/STRIDE
2x60 - STRIDE/POWER SKIP/STRIDE
2x60 - STRIDE/HIGH KNEE/STRIDE
2x60 - STRIDE/BOUND/STRIDE
2x60 - CARIOCA/SPRINT/STRIDE
2x60 - BACKPEDAL/SPRINT/STRIDE
2x60 - BUILDUP/SPRINT/STRIDE
2x60 - SPRINT 40/STRIDE 20
FINISHER
6 x 100yd IN & OUT (:45 REST)
STATION 1 (SUPERSET)
1. CLEAN 5 x 55%
5x60%
5x65%
5x70%
2.CHIN UPS 4x6 (Weighted)
3. MB SLAMS or DB SWINGS 3x10
STATION 2 (SUPERSET)
1.DEAD LIFT 5x55%
5x60%
5x65%
5x70%
2. SIT UPS 4x20
3. NECK 4x10
STATION 3 (SUPERSET)
1. ALT. DB CURLS 3x6
2. GLUTE HAM 3x6
3. DB SA UPRIGHT ROWS 3x6
4. ROMANIAN DEADLIFT 3x6
5. BARBELL ROWS 3x6
6. SL LEG CURLS 3x6
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1. OH SCISSOR JUMPS
2. OH DUCK WALK
3. OH LATERAL LUNGE
4. BOUNDS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. IN AND OUT
5. COWBOY
AGILITY (3 MIN/1 MIN REST)
1. L DRILL
2. 60yd SHUTTLE
3. NEBRASKA DRILL
4. LATERAL LINE JUMPS
FINISHER
6 x 110yds (:58 REST)
WHITE (OL, DL) – :22 sec
GREEN (LB, TE, FB, QB) – :18 sec
BLACK (WR, RB, DB) – :16 sec
STATIC STRETCH STATIC STRETCH STATIC STRETCH STATIC STRETCH
SUMMER 2014 Strength & Conditioning Manual: PHASE 2 - WEEK 4 (PERFORMANCE-95%)
MONDAY
July 21, 2014
TUESDAY
July 22, 2014
WEDNESDAY
July 23, 2014
THURSDAY
July 24, 2014
DYNAMIC WARM UP DYNAMIC WARM UP DYNAMIC WARM UP DYNAMIC WARM UP
STATION 1 (SUPERSET)
1. CLEAN 5 x 55%
5x60%
5x65%
2.PULL UPS 3x10 (Weighted)
3. MB SLAMS or DB SWINGS 3x10
STATION 2 (SUPERSET)
1.SQUAT 5x65%
5x70%
3x75%
2x85%
1x90%
1x95%
2. Sit Ups 3x20
3. NECK 3x10
STATION 3 (SUPERSET)
1. DB HAMMER CURLS 3x10
2. GLUTE HAM 3x10
3. DB SHRUGS 3x10
4. DB STEP UPS 3x5 (RT/LT)
5. DB ROWS 3x10
6. PARTNER REVERSE LEG CURL 3x10
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.OH SQUAT JUMPS
2. OH DUCK WALK
3. LUNGE
4. BOUNDS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. HIGH KNEE CROSSOVER
5. COWBOY
FINISHER
12 x BISON RUNS (:12/:48 REST)
WHITE (OL, DL) – 60 yds
GREEN (LB, TE, FB, QB) – 70 yds
BLACK (WR, RB, DB) – 80 yds
STATION 1 (SUPERSET)
1.SNATCH 5x40%
(Use Clean Max) 5x45%
5x50%
2. SCAP CIRCUIT (Hold 3 Count)
* SCAP PUSH UP 3x10
*SCAP CHIN UP 3x10
*SCAP DIPS 3x10
STATION 2 (SUPERSET)
1.BENCH 5x65%
5x70%
3x75%
2x85%
1x90%
1x95%
2. LEG RAISES 3x15
3. BOX JUMPS 3x5
STATION 3 (SUPERSET)
1. DB INCLINE 3x10
2. DB SIDE RAISES 3x10
3. DIPS (Weighted) 3x10
4. ALT. DB SHOULDER PRESS 3x10
5. TRICEP EXTENTION 3x10
6. SL CALF RAISES 3x10 (RT/LT)
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.CROSS OVER PUSH UP
2. PEPPER CHEST PASS
3. STANDING CHEST PASS
4. STANDING OVERHEAD PASS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. IN AND OUT
5. COWBOY
AGILITY (2 MIN/1 MIN REST)
1. PRO AGILITY
2. BROAD JUMPS
3. 4 CORNERS
4. 45 DEGREE LATERAL LINE JUMPS
FINISHER
8 x 100yd BUILDUPS (:40 REST)
STRIDE 30yds
BUILDUP 30yds
SPRINT 40yds
STATION 1 (SUPERSET)
1. CLEAN 5 x 65%
5x70%
3x75%
2x85%
1x90%
1x95%
2.CHIN UPS 3x10 (Weighted)
3. MB SLAMS or DB SWINGS 3x10
STATION 2 (SUPERSET)
1.FRONT SQUAT 8x55%
(Use Clean Max) 8x60%
8x65%
2. SIT UPS 3x20
3. NECK 3x10
STATION 3 (SUPERSET)
1. ALT. DB CURLS 3x10
2. GLUTE HAM 3x10
3. DB SA UPRIGHT ROWS 3x10
4. ROMANIAN DEADLIFT 3x10
5. BARBELL ROWS 3x10
6. SL LEG CURLS 3x10
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1. OH SCISSOR JUMPS
2. OH DUCK WALK
3. OH LATERAL LUNGE
4. BOUNDS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. HIGH KNEE CROSSOVER
5. COWBOY
SPEED
2x60 - STRIDE
2x60 - STRIDE/A SKIP/STRIDE
2x60 - STRIDE/B SKIP/STRIDE
2x60 - STRIDE/POWER SKIP/STRIDE
2x60 - STRIDE/HIGH KNEE/STRIDE
2x60 - STRIDE/BOUND/STRIDE
2x60 - CARIOCA/SPRINT/STRIDE
2x60 - BACKPEDAL/SPRINT/STRIDE
2x60 - BUILDUP/SPRINT/STRIDE
2x60 - SPRINT 40/STRIDE 20
FINISHER
8 x 100yd IN & OUT (:45 REST)
STATION 1 (SUPERSET)
1.PUSH PRESS 5x55%
(Use Clean Max) 5x60%
5x65%
2. SCAP CIRCUIT (Hold 3 Count)
*SCAP OH SHRUG 3x10
*SCAP CABLE/BAND ROW 3x10
* SCAP DIPS 3x10
STATION 2 (SUPERSET)
1.INCLINE 8x60%
8x65%
8x70%
2. AB TWIST 3x30
3. BOX JUMPS 3x5
STATION 3 (SUPERSET)
1. DB BENCH 3x10
2. DB BENT RAISES 3x10
3. BENCH DIPS (Weighted) 3x10
4. ALT. DB ARNOLD PRESS 3x10
5. DB TRICEP EXTENTION 3x10
6. SL CALF RAISES 3x10 (RT/LT)
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.POWER PUSH UP
2. PEPPER CHEST PASS
3. PEPPER OVERHEAD PASS
4. PEPPER TWIST PASS (RT/LT)
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. IN AND OUT
5. COWBOY
AGILITY (2 MIN/1 MIN REST)
1. L DRILL
2. 60yd SHUTTLE
3. NEBRASKA DRILL
4. LATERAL LINE JUMPS
FINISHER
8 x 110yds (:58 REST)
WHITE (OL, DL) – :22 sec
GREEN (LB, TE, FB, QB) – :18 sec
BLACK (WR, RB, DB) – :16 sec
STATIC STRETCH STATIC STRETCH STATIC STRETCH STATIC STRETCH
SUMMER 2014 Strength & Conditioning Manual: PHASE 3 - WEEK 1 (BASE-65%)
MONDAY
July 28, 2014
TUESDAY
July29, 2014
WEDNESDAY
July 30, 2014
THURSDAY
July 31, 2014
DYNAMIC WARM UP DYNAMIC WARM UP DYNAMIC WARM UP DYNAMIC WARM UP
STATION 1 (SUPERSET)
1. CLEAN 5 x 55%
5x60%
5x60%
5x65%
2.PULL UPS 4x10 (Weighted)
3. MB SLAMS or DB SWINGS 4x10
STATION 2 (SUPERSET)
1.SQUAT 8x50%
8x55%
8x60%
8x65%
2. Sit Ups 4x15
3. NECK 4x10
STATION 3 (SUPERSET)
1. BARBELL CURLS 3x10
2. GLUTE HAM 3x10
3. BARBELL SHRUGS 3x10
4. DB STEP UPS 3x5 (RT/LT)
5. DB ROWS 3x10
6. PARTNER REVERSE LEG CURL 3x10
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.OH SQUAT JUMPS
2. OH DUCK WALK
3. LUNGE
4. BOUNDS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. HIGH KNEE CROSSOVER
5. COWBOY
FINISHER
16 x BISON RUNS (:12/:48 REST)
WHITE (OL, DL) – 60 yds
GREEN (LB, TE, FB, QB) – 70 yds
BLACK (WR, RB, DB) – 80 yds
STATION 1 (SUPERSET)
1.SNATCH 5x35%
(Use Clean Max) 5x40%
5x45%
2. SCAP CIRCUIT (Hold 3 Count)
* SCAP PUSH UP 3x10
*SCAP CHIN UP 3x10
*SCAP DIPS 3x10
STATION 2 (SUPERSET)
1.BENCH 8x50%
8x55%
8x60%
8x65%
2. LEG RAISES 4x15
3. BOX JUMPS 4x4
STATION 3 (SUPERSET)
1.ALTERNATE DB INCLINE 3x10
2. DB SIDE RAISES 3x10
3. DIPS (Weighted) 3x10
4. DB SHOULDER PRESS 3x10
5. TRICEP EXTENTION 3x10
6. SL CALF RAISES 3x10 (RT/LT)
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.CROSS OVER PUSH UP
2. PEPPER CHEST PASS
3. STANDING CHEST PASS
4. STANDING OVERHEAD PASS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. IN AND OUT
5. COWBOY
AGILITY (2 MIN/1 MIN REST)
1. PRO AGILITY
2. BROAD JUMPS
3. 4 CORNERS
4. 45 DEGREE LATERAL LINE JUMPS
FINISHER
8 x 100yd BUILDUPS (:40 REST)
STRIDE 30yds
BUILDUP 30yds
SPRINT 40yds
STATION 1 (SUPERSET)
1. CLEAN 5 x 50%
5x55%
5x60%
2.CHIN UPS 3x10 (Weighted)
3. MB SLAMS or DB SWINGS 3x10
STATION 2 (SUPERSET)
1.DEAD LIFT 5x55%
5x60%
5x65%
2. SIT UPS 3x20
3. NECK 3x10
STATION 3 (SUPERSET)
1. DB CURLS 3x10
2. GLUTE HAM 3x10
3. UPRIGHT ROWS 3x10
4. ROMANIAN DEADLIFT 3x10
5. BARBELL ROWS 3x10
6. LEG CURLS 3x10
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1. OH SCISSOR JUMPS
2. OH DUCK WALK
3. OH LATERAL LUNGE
4. BOUNDS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. HIGH KNEE CROSSOVER
5. COWBOY
SPEED
2x60 - STRIDE
2x60 - STRIDE/A SKIP/STRIDE
2x60 - STRIDE/B SKIP/STRIDE
2x60 - STRIDE/POWER SKIP/STRIDE
2x60 - STRIDE/HIGH KNEE/STRIDE
2x60 - STRIDE/BOUND/STRIDE
2x60 - CARIOCA/SPRINT/STRIDE
2x60 - BACKPEDAL/SPRINT/STRIDE
2x60 - BUILDUP/SPRINT/STRIDE
2x60 - SPRINT 40/STRIDE 20
FINISHER
8 x 100yd IN & OUT (:45 REST)
STATION 1 (SUPERSET)
1.PUSH PRESS 5x45%
(Use Clean Max) 5x50%
5x55%
2. SCAP CIRCUIT (Hold 3 Count)
*SCAP OH SHRUG 3x10
*SCAP CABLE/BAND ROW 3x10
* SCAP DIPS 3x10
STATION 2 (SUPERSET)
1.INCLINE 8x55%
8x60%
8x65%
2. AB TWIST 3x30
3. BOX JUMPS 3x5
STATION 3 (SUPERSET)
1.ALTERNATE DB BENCH 3x10
2. DB BENT RAISES 3x10
3. BENCH DIPS (Weighted) 3x10
4. DB ARNOLD PRESS 3x10
5. DB TRICEP EXTENTION 3x10
6. SL CALF RAISES 3x10 (RT/LT)
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.POWER PUSH UP
2. PEPPER CHEST PASS
3. PEPPER OVERHEAD PASS
4. PEPPER TWIST PASS (RT/LT)
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. IN AND OUT
5. COWBOY
AGILITY (2 MIN/1 MIN REST)
1. L DRILL
2. 60yd SHUTTLE
3. NEBRASKA DRILL
4. LATERAL LINE JUMPS
FINISHER
8 x 110yds (:58 REST)
WHITE (OL, DL) – :22 sec
GREEN (LB, TE, FB, QB) – :18 sec
BLACK (WR, RB, DB) – :16 sec
STATIC STRETCH STATIC STRETCH STATIC STRETCH STATIC STRETCH
SUMMER 2014 Strength & Conditioning Manual: PHASE 3 - WEEK 2 (LOAD-75%)
MONDAY
August 4, 2014
TUESDAY
August 5, 2014
WEDNESDAY
August 6, 2014
THURSDAY
August 7, 2014
DYNAMIC WARM UP DYNAMIC WARM UP DYNAMIC WARM UP DYNAMIC WARM UP
STATION 1 (SUPERSET)
1. CLEAN 5 x 60%
5x65%
5x70%
5x75%
2.PULL UPS 4x8 (Weighted)
3. MB SLAMS or DB SWINGS 4x10
STATION 2 (SUPERSET)
1.SQUAT 8x60%
8x66%
6x70%
6x75%
2. Sit Ups 4x15
3. NECK 4x10
STATION 3 (SUPERSET)
1. BARBELL CURLS 3x8
2. GLUTE HAM 3x8
3. BARBELL SHRUGS 3x8
4. DB STEP UPS 3x6 (RT/LT)
5. DB ROWS 3x8
6. PARTNER REVERSE LEG CURL 3x10
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.OH SQUAT JUMPS
2. OH DUCK WALK
3. LUNGE
4. BOUNDS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. HIGH KNEE CROSSOVER
5. COWBOY
FINISHER
18 x BISON RUNS (:12/:48 REST)
WHITE (OL, DL) – 60 yds
GREEN (LB, TE, FB, QB) – 70 yds
BLACK (WR, RB, DB) – 80 yds
STATION 1 (SUPERSET)
1.SNATCH 5x35%
(Use Clean Max) 5x40%
5x45%
2. SCAP CIRCUIT (Hold 3 Count)
* SCAP PUSH UP 3x10
*SCAP CHIN UP 3x10
*SCAP DIPS 3x10
STATION 2 (SUPERSET)
1.BENCH 8x60%
8x65%
6x70%
6x75%
2. LEG RAISES 4x15
3. BOX JUMPS 4x4
STATION 3 (SUPERSET)
1.ALTERNATE DB INCLINE 3x8
2. DB SIDE RAISES 3x8
3. DIPS (Weighted) 3x8
4. DB SHOULDER PRESS 3x8
5. TRICEP EXTENTION 3x8
6. SL CALF RAISES 3x10 (RT/LT)
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.CROSS OVER PUSH UP
2. PEPPER CHEST PASS
3. STANDING CHEST PASS
4. STANDING OVERHEAD PASS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. IN AND OUT
5. COWBOY
AGILITY (2 MIN/1 MIN REST)
1. PRO AGILITY
2. BROAD JUMPS
3. 4 CORNERS
4. 45 DEGREE LATERAL LINE JUMPS
FINISHER
8 x 100yd BUILDUPS (:40 REST)
STRIDE 30yds
BUILDUP 30yds
SPRINT 40yds
STATION 1 (SUPERSET)
1. CLEAN 5 x 50%
5x55%
5x60%
2.CHIN UPS 3x8 (Weighted)
3. MB SLAMS or DB SWINGS 3x10
STATION 2 (SUPERSET)
1.FRONT SQUAT 8x55%
(Use Clean Max) 8x60%
8x65%
2. SIT UPS 3x20
3. NECK 3x10
STATION 3 (SUPERSET)
1. DB CURLS 3x8
2. GLUTE HAM 3x8
3. UPRIGHT ROWS 3x8
4. ROMANIAN DEADLIFT 3x8
5. BARBELL ROWS 3x8
6. LEG CURLS 3x8
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1. OH SCISSOR JUMPS
2. OH DUCK WALK
3. OH LATERAL LUNGE
4. BOUNDS
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. HIGH KNEE CROSSOVER
5. COWBOY
SPEED
2x60 - STRIDE
2x60 - STRIDE/A SKIP/STRIDE
2x60 - STRIDE/B SKIP/STRIDE
2x60 - STRIDE/POWER SKIP/STRIDE
2x60 - STRIDE/HIGH KNEE/STRIDE
2x60 - STRIDE/BOUND/STRIDE
2x60 - CARIOCA/SPRINT/STRIDE
2x60 - BACKPEDAL/SPRINT/STRIDE
2x60 - BUILDUP/SPRINT/STRIDE
2x60 - SPRINT 40/STRIDE 20
FINISHER
8 x 100yd IN & OUT (:45 REST)
STATION 1 (SUPERSET)
1.PUSH PRESS 5x45%
(Use Clean Max) 5x50%
5x55%
2. SCAP CIRCUIT (Hold 3 Count)
*SCAP OH SHRUG 3x10
*SCAP CABLE/BAND ROW 3x10
* SCAP DIPS 3x10
STATION 2 (SUPERSET)
1.INCLINE 8x55%
8x60%
8x65%
2. AB TWIST 3x30
3. BOX JUMPS 3x5
STATION 3 (SUPERSET)
1.ALTERNATE DB BENCH 3x8
2. DB BENT RAISES 3x8
3. BENCH DIPS (Weighted) 3x8
4. DB ARNOLD PRESS 3x8
5. DB TRICEP EXTENTION 3x8
6. SL CALF RAISES 3x10 (RT/LT)
STATION 4 (SUPERSET)
(Med Ball – 3 Rounds of 10)
1.POWER PUSH UP
2. PEPPER CHEST PASS
3. PEPPER OVERHEAD PASS
4. PEPPER TWIST PASS (RT/LT)
CONDITIONING
LADDER
1. ONE FOOT A HOLE
2. TWO FEET A HOLE
3. LATERAL (TWO FEET A HOLE)
4. IN AND OUT
5. COWBOY
AGILITY (2 MIN/1 MIN REST)
1. L DRILL
2. 60yd SHUTTLE
3. NEBRASKA DRILL
4. LATERAL LINE JUMPS
FINISHER
8 x 110yds (:58 REST)
WHITE (OL, DL) – :22 sec
GREEN (LB, TE, FB, QB) – :18 sec
BLACK (WR, RB, DB) – :16 sec
STATIC STRETCH STATIC STRETCH STATIC STRETCH STATIC STRETCH
