1SumWkout Coverpage

MISSOURI VALLEY COLLEGE FOOTBALL

2008 SUMMER STRENGTH MANUAL

Dear Viking Football Team, Strength and Conditioning is one of the cornerstones of our football program. Our goal of being the strongest and best-conditioned team in the conference will be a direct factor in achieving a 2008 Heart of America Conference Championship. We have made a few changes in the summer strength and conditioning program. Upon your return to campus you will be tested with consecutive 110-yard (goal line through the endzone) sprints with a brief recovery period between reps, Bench Press, Hang Clean, Pro Agility, and possibly Vertical Jump. Follow the summer program and you will have no problem with these tests, and you will be in tremendous shape. We will be the most physical and best-conditioned team in the Heart of America Conference if you closely follow the 2008 Summer Strength Manual. Concentrate this summer on total body fitness, starting with your “CORE”. Your “CORE” includes the abdominal and low back. Everything you do on the football field is generated from your “CORE”, so make sure you do not neglect it. Incorporate position drills with explosive change of direction/conditioning to simulate football movements to prevent against groin, hamstring, and hip flexor strains and injuries during fall camp. Whatever it takes to WIN entails: 1.) Training with intensity. Do not miss a workout. 2.) Do not miss meals. Eat nutritious food. 3.) Do not abuse your body with late nights and alcohol. Have a great summer. Sincerely, Viking Football Coaches Any questions regarding lifts and training contact: Coach Magna Office Phone: (660) 831-4191 Email: [email protected]

mailto:[email protected]

STRENGTH TRAINING

The following pages contain our Strength and Conditioning Program. These pages are two-sided. The front page has boxes which contain: workout, lead in/out exercises, and conditioning. The back-side has your wall chart. During the summer months, you are in a pre-season phase for football. Our goal is to improve your functional capabilities as a football player. Becoming a competitive weightlifter or bodybuilder is not our goal. However, increased speed, agility, power, explosiveness, and a decreased susceptibility to injury are all the things we want to accomplish with this program. These areas can all be improved in the weight room. Football players are athletes, which require a great amount of skill. Along with skill, they require high levels of strength, power, speed, endurance, and flexibility. If you do not work to develop these attributes, you will be defeated on the football field. Muscular strength and power are the most important physical factors of athletic performance. It is never a negative aspect. It does not create a lack of flexibility or diminish skills. However, there must be a balance. Strength training, along with speed, agility, and flexibility must all be integrated together to improve athletic performance. Our Viking Strength and Conditioning program is designed to do exactly that-improve your performance. Each week must be completed before moving to the next. Do not neglect your training. Sporadic training will hinder your development. Follow every set and rep and you will succeed.

Special Notes & Emphasis 1.) Follow the workout order. It is very important. 2.) Use the lighter weeks to your advantage-rest promotes growth. 3.) Be technique conscious. Do not sacrifice technique to go heavy. 4.) Train with a partner. Spot each other. Motivate each other. 5.) Rest – Allow three minutes rest when recovering between large muscle exercises. Smaller muscle groups need less time – 2 minutes maximum. 6.) Keep records to monitor your progress, and let the coaches know what you have accomplished. 7.) The end result of your Strength & Conditioning Program is what happens on the field during a fall Saturday. LIFT TO WIN!!!!

PERCENTAGES

Workout percentages for the exercises are based on a rotating max. On Monday, June 9th and Monday, July 7th add 5-10 lbs., to your max depending upon how you are doing. For example, if you are struggling on one lift do not add weight. If you are doing well in another lift add 5 to 10 lbs to your max. Write these numbers in your book and continue to go off these for the rest of the summer. Each lift is independent of one another. Hang Clean Max: Hang Clean, High Pull, Jump Shrug Squat Max: Squat Bench Max: Bench, Close Grip Incline Max: Incline

How to read your workout:

Sets x Reps x A Percentage of the Goal Weight Wall Chart Example: Max=100 lbs. 10 reps @50% =would equal lifting 50lbs. ten times

DAY 1 BENCH

MAX 10 Reps @ 50% 10 Reps @ 61% 10 Reps @ 67% Athlete 100 50 61 67

DAY 1

INCLINE MAX 10 Reps @ 50% 10 Reps @ 61% 10 Reps @ 67%

Athlete 100 50 61 67 You must plug your max in on the wall chart. The weight by percentage chart at the end of this manual will give you the desired weight at each percentage. You will have to insert all of your weights into the wall chart. An example for a supplemental exercise is 3x 10. Perform 3 sets of 10 reps. (or however much is indicated on the wall chart) Go as heavy as you can while maintaining proper technique. Never sacrifice techniques for weight. Lead In/Out Drills are located next to your workout boxes. Always perform these warm-up and cool down exercises. Conditioning has been broken into 3 cycles. The first 3 weeks you will be conditioning 2 days a week. Never condition back to back for the first 3 weeks. Give your body at least one day of rest. The next 5 weeks you will condition 3 days a week. Again, give your body a day off in between conditioning workouts. The final 3 weeks you will condition 4 days a week . Your conditioning consists of explosive workouts and endurance workouts. NEVER do explosive workouts back to back, you should explosive one day then endurance the next day. MAKE SURE YOU STRETCH AND PROPERLY WARM UP BEFORE CONDITIONING!!!!!!

Lead In and Lead Out Exercises

Bench Crunch (and twisting) 1. Place feet onto a bench, keeping knees at 90 degree angle. 2. Using weight at chest, crunch upwards using abdominals to lift shoulder blades off the

ground. Crunch and Hold 1. Lie on back and perform a standard crunch, but hold it at the top for 1 second. Hanging Leg Raises 1. Using chin up bar, hang from the top with legs straight down. 2. Pull knees up to the chest using abdominal muscles. Hips Ups 1. Grab stationary object with both hands. Lift legs together to toes are overhead. 2. Using abdominals left hips off of ground or bench. Keep legs straight throughout

exercise. Inch Worm 1. Start on feet, bent over with hands touching the ground in front of feet. 2. Walk hand over hand outwards until body is fully extended and then inch by inch walk

the feet back in the original position. In the “V’ 1. Lie on backs with legs in the air and spread like a “V” 2. Crunch upwards into the “V” using, making sure shoulder blades come off ground. Isometric 8’s 1. Have a partner use a weight belt to strap feet to the ground. Lie back at 45 degrees. 2. Partner throws medicine ball 8 times to the left, to the right, chest pass, and then

overhead for a total of 32 reps. Jacknife (and single leg) 1. Lie on back with legs straight up at 90 degrees. 2. Use abdominals to crunch body upwards making so that hands touch the toes. Leg Raises 1. Lie on the floor with legs straight out and arms at your side. 2. Keeping legs straight, left them upwards until they reach a 90 degree angle. Obliques 1. Lie on ground with right ankle crossed over left knee. 2. With left arm crossed behind head, come up and touch the left elbow to the right knee. 3. Continue to do this to both sides.

Push Pull 1. Lie on back with arms at sides and legs straight out in front of you 6’’ off the ground. 2. Slowly bring the right knee to the chest. Next bring the left knee to the chest while

pushing the right knee back out. Perform slowly. Russian Twist 1. Sit on the floor with legs straight out and body leaning back slightly. 2. Using a weight held straight out in front of you, twist torso to the right and hold for 1

second. 3. Twist back to the center and hold, and twist to the left and hold. This is one rep Throw Downs 1. Partner is needed. Lie flat on back and hold onto standing partners ankles behind your

head. 2. Lift legs as explosively as possible towards partner while keeping knees locked. 3. Partner will then throw legs back down forcefully, and you bring them back up

explosively. Tic Tac Toe 1. Partner is needed. Sit on the floor with legs off the ground and body leaning back

slightly. 2. Partner throws medicine ball to the side and you touch the floor with it on the right,

left, right, and throw it back. This is one rep. Torso Training 1. There are four positions and you hold each for the allotted time with body in a straight

line. 2. Position one is push up position, but on elbows. Second position is the same but on the

right side. Third position is on the left side. And the last position is lying on the stomach with arms and legs off the ground.

Tuck Jumps 1. Standing in place, jump as explosively as possible bringing knees to chest. V- Ups 1. Lie on back with arms fully extended above head. 2. Use abdominals to lift arms and legs up simultaneously to have hands touch feet at the

top.

Conditioning Exercises

110 Yard Striders (and backward striders) 1. Start at goal line and run at about 50 percent for first 40 yards emphasizing long

strides. 2. Increase speed to 75 percent for the next 40 yards. 3. Finish the last 30 yards at 90 percent of full running speed. 30 Yard Ladder 1. Start on the goal line, run to the 5 yards line and touch with right hand, return to goal

line and touch with the left hand. 2. Continue this pattern at 5 yard increments until finished with the 30 yards. Build Ups 1. Start by skipping for 20 yards, then stride for 10 yards, then spring for 20 yards, and

glide for 20. Descending Ladder Sprints 1. Start by running for 50 yards, turning and coming back for 40 yards, then turn back

and run for 30 yards, then turn back for 20 yards, againg turn back and run for 10 yards, and finish by turning back and running for the final 5 yards.

Flying 60’s 1. Start at the goal line, start running building up speed for first 20 yards. 2. Be at a full speed sprint for the next 40 yards. Flying Sprints 1. Start by skipping for 10 yards, then sprint for 25 yards, and decelerate for 15 yards. L- Drill 1. Set up three cones in the shape of an “L”. 2. Starting at the end of the “L”, sprint to the second cone, turn and sprint to the top of the

“L”, turn and sprint back to the second cone, turn and sprint back to the beginning. Pro Agility 1. Start with hand on the line, turn and sprint touching the line with right hand, then turn

and sprint touching the line with left hand, and finishing through the starting line again. Resisted Running, Hills 1. Use a harness or sport cords if available, if not use an incline to run against resistance. Skip, Sprint 1. Start by skipping specified distance, then sprint for the specified distance.

Sprints 1. Start in position stance. Explode off the line and use good running form during the

sprint. Sprint, Stride, Sprint 1. Start by sprinting, then stride for the distance, then sprint again to finish the drill. Starts 1. Start in sprinter’s stance. Explode off the line and use good running form during the

sprint. Stride, Sprint, Stride 1. Start by striding, then sprint for the distance, then stride again to finish the drill. Triangle Drill 1. Start at the first cone and sprint to cone 2, then backpedal to cone 3, the slide back to

cone 1. 3 Cone Wheel 1. Start at the first cone and sprint to cone 2, then sprint to cone 3 then sprint forward and

backpedal back. 4 Cone Drill 1. Start at the first cone and sprint to cone 2, then shuffle to cone 3, then backpedal to

cone 4, and finish by shuffling back to cone 1. Upper Body Sprints 1. Sit on the ground with legs straight out in front. 2. Using only arms, simulate running motion keeping elbows locked and using shoulders. 3. Do not cross your body with your arms, keep them in a straight line.

Plyometric Workouts

Plyo Square 1. Stay in an athletic position while doing plyos, keeping knees bent and on balls of feet. 2. When jumping, use quick motions making sure not to slide and stay off of the lines. 3. Jump as quick and as accurately as possible and follow workout patterns. 4. If foam blocks are not available, use cones or other substitute. 5. O-Line and D-Line do not do 1 foot jumps or more than 2 foam blocks.

WORKOUT #1

2 3

1 4

Both Legs: 1 - 2 Max in 20 sec.1 - 4 Max in 20 sec.1 - 2 - 3 Max in 20 sec.1 - 3 - 2 Max in 20 sec.1 - 2 - 3 - 4 Max in 20 sec.

Single Leg: 1 - 2 Max in 10 sec.1 - 4 Max in 10 sec.1 - 3 Max in 10 sec.4 - 2 Max in 10 sec.

Both Legs: 1 - 2 Max in 10 sec.(1 foam block) 1 - 4 Max in 10 sec.

Both Legs: 1 - 2 - 3 - 4 Max in 20 sec.1 - 3 Max in 20 sec.1 - 4 - 3 - 2 Max in 20 sec.4 - 2 Max in 20 sec.

VIKING FOOTBALLPLYOMETRICS

WORKOUT #2

2 3

1 4

Both Legs: 1 - 2 Max in 20 sec.1 - 2 - 3 Max in 20 sec.1 - 3 - 2 Max in 20 sec.1 - 2 - 3 - 4 Max in 20 sec.

Single Leg: 1 - 2 Max in 10 sec. ( 2 x Each Leg)1 - 4 Max in 10 sec. ( 2 x Each Leg)1 - 3 Max in 10 sec. ( 2 x Each Leg)4 - 2 Max in 10 sec. ( 2 x Each Leg)

Both Legs: 1 - 2 Max in 10 sec. ( 2 x )(1 foam block) 1 - 4 Max in 10 sec. ( 2 x )

Both Legs: 1 - 4 Max in 5 sec. ( 4 x )(2 foam blocks)

Both Legs: 1 - 2 - 3 - 4 Max in 20 sec.4 - 3 - 2 - 1 Max in 20 sec.1 - 3 Max in 20 sec.4 - 2 Max in 20 sec.


WORKOUT #3

Box Jumps 6" Box 12 Reps (Single Leg)18" Box 12 Reps (Both Legs)24" Box 12 Reps (Both Legs)28" Box 12 Reps (Both Legs)

2 3

1 4

Both Legs: 1 - 2 Max in 10 sec.1 - 2 - 3 Max in 10 sec.1 - 2 - 3 - 4 Max in 10 sec.1 - 3 Max in 10 sec.

Single Leg: 1 - 2 Max in 15 sec.1 - 2 - 3 - 4 Max in 15 sec.

Sprint Strides: 28" Box 14 Reps.24" Box 14 Reps.18" Box 14 Reps.6" Box 14 Reps.

Box Jumps: 18" Box Max in 10 sec.


WORKOUT #7

2 3

1 4


Single Leg: 1 - 2 Max in 10 sec. ( 2 x Each Leg)1 - 4 Max in 10 sec. ( 2 x Each Leg)

Both Legs: 1 - 2 Max in 10 sec. ( 2 x )(2 foam blocks) 1 - 4 Max in 10 sec. ( 2 x )


Both Legs: 1 - 2 - 3 - 4 / 1 - 4 - 3 - 2 Max in 20 sec. ( 2 x )1 - 3 Max in 20 sec. ( 2 x )1 - 4 - 3 - 2 / 1 - 4 - 2 - 3 Max in 20 sec. ( 2 x )4 - 2 Max in 20 sec. ( 2 x )


WORKOUT #5

Box Jumps 6" Box 14 Reps (Single Leg) 2 sets12" Box 14 Reps (Both Legs) 2 sets18" Box 14 Reps (Both Legs) 2 sets24" Box 14 Reps (Both Legs) 2 sets6" Box 14 Reps (Single Leg) 1 set

2 3

1 4

Both Legs: 1 - 2 Max in 10 sec.1 - 2 - 3 Max in 10 sec.1 - 2 - 3 - 4 Max in 10 sec.1 - 3 - 2 Max in 10 sec.

Box Jumps 6" Box 14 Reps (Single Leg) 2 sets12" Box 14 Reps (Both Legs) 2 sets18" Box 14 Reps (Both Legs) 2 sets6" Box 22 Reps (Single Leg) 3 sets


WORKOUT #7

2 3

1 4


Single Leg: 1 - 2 Max in 10 sec. ( 2 x Each Leg)1 - 4 Max in 10 sec. ( 2 x Each Leg)

Both Legs: 1 - 2 Max in 10 sec. ( 2 x )(2 foam blocks) 1 - 4 Max in 10 sec. ( 2 x )


Both Legs: 1 - 2 - 3 - 4 / 1 - 4 - 3 - 2 Max in 20 sec. ( 2 x )1 - 3 Max in 20 sec. ( 2 x )1 - 4 - 3 - 2 / 1 - 4 - 2 - 3 Max in 20 sec. ( 2 x )4 - 2 Max in 20 sec. ( 2 x )


MAX June 8: + 5-10 lbs. July 6: + 5-10 lbs.

HANG CLEAN: LBS.

SQUAT LBS.

BENCH LBS.

INCLINE LBS.

WEIGHT LBS.

% BODY FAT %

16 X 110 YDS. OL=22 secondsDL=20 secondsTE/K/LB/QB=18 secondsDB/WR/RB=17 seconds

Paul "Bear" Bryant

MISSOURI VALLEY COLLEGE FOOTBALL SUMMER TRAINING '08

"If you believe in yourself and have dedication and pride and never quit, you'll be a winner. The price of victory is high,

but so are the rewards."

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

200 100 104 110 114 120 124 130 134 140 144 150 154 160 164 170 174 180 184 190 194210 105 109 116 120 126 130 137 141 147 151 158 162 168 172 179 183 189 193 200 204220 110 114 121 125 132 136 143 147 154 158 165 169 176 180 187 191 198 202 209 213230 115 120 127 131 138 143 150 154 161 166 173 177 184 189 196 200 207 212 219 223240 120 125 132 137 144 149 156 161 168 173 180 185 192 197 204 209 216 221 228 233250 125 130 136 143 150 155 163 168 175 180 188 193 200 205 213 218 225 230 238 243

260 130 135 143 146 156 161 169 174 182 187 195 200 208 213 221 226 234 239 247 252270 135 140 149 154 162 167 176 181 189 194 203 208 216 221 230 235 243 248 257 262280 140 145 154 160 168 174 182 188 196 202 210 216 224 230 238 244 252 258 266 272290 145 150 160 165 174 180 189 194 203 209 218 223 232 238 247 252 261 267 276 281300 150 155 165 171 180 186 195 201 210 216 225 231 240 246 255 261 270 276 285 291

310 155 161 171 177 186 192 202 208 217 223 233 239 248 254 264 270 279 285 295 301320 160 166 176 182 192 198 208 214 224 230 240 246 256 262 272 278 288 294 304 310330 165 172 182 188 198 205 215 221 231 238 248 254 264 271 281 287 297 304 314 320340 170 177 187 194 204 211 221 228 238 245 255 262 272 279 289 296 306 313 323 330350 175 182 193 200 210 217 228 235 245 252 263 270 280 287 298 305 315 322 333 340

360 180 187 198 205 216 223 234 241 252 259 270 277 288 295 306 313 324 331 342 349370 185 192 204 211 222 229 241 248 259 266 278 285 296 303 315 322 333 340 352 359380 190 198 209 217 228 236 247 255 266 274 285 293 304 312 323 331 342 350 361 369390 195 203 215 222 234 242 254 261 273 281 293 300 312 320 332 339 351 359 371 378400 200 208 220 228 240 248 260 268 280 288 300 308 320 328 340 348 360 368 380 388

410 205 213 226 234 246 254 267 275 287 295 308 316 328 336 349 357 369 377 390 398420 210 218 231 239 252 260 273 281 294 302 315 323 336 344 357 365 378 386 399 407430 215 224 237 245 258 267 280 288 301 310 323 331 344 353 366 374 387 396 409 417440 220 229 242 251 264 273 286 295 308 317 330 339 352 361 374 383 396 405 418 427450 225 234 248 257 270 279 293 302 315 324 338 347 360 369 383 392 405 414 428 437

460 230 239 253 262 276 285 299 308 322 331 345 354 368 377 391 400 414 423 437 446470 235 244 259 266 282 291 306 315 329 338 353 362 376 385 400 409 423 432 447 456480 240 250 264 274 288 298 312 322 336 346 360 370 384 394 408 418 432 442 456 466490 245 255 270 279 294 304 319 328 343 353 368 377 392 402 417 426 441 451 466 475500 250 260 275 285 300 310 325 335 350 360 375 385 400 410 425 435 450 460 475 485

WEIGHT BY PERCENTAGE CHART

LBS. 50% 52% 55% 57% 60% 62% 65% 67% 70% 72% 75% 77% 80% 82% 85% 87% 90% 92% 95% 97%510 255 265 281 291 306 316 332 342 357 367 383 393 408 418 434 444 459 469 485 495520 260 270 286 296 312 322 338 348 364 374 390 400 416 426 442 452 468 478 494 504530 265 276 292 302 318 329 345 355 371 382 398 408 424 435 451 461 477 488 504 514540 270 281 297 308 324 335 351 362 378 389 405 416 432 443 459 470 486 497 513 524550 275 286 303 314 330 341 358 369 385 396 413 424 440 451 468 479 495 506 523 534

560 280 291 308 319 336 347 364 375 392 403 420 431 448 459 476 487 504 515 532 543570 285 296 314 325 342 353 371 382 399 410 428 439 456 467 485 496 513 524 542 553580 290 302 319 331 348 360 377 389 406 418 435 447 464 476 493 505 522 534 551 563590 295 307 325 336 354 366 384 395 413 425 443 454 472 484 502 513 531 543 561 572600 300 312 330 342 360 372 390 402 420 432 450 462 480 492 510 522 540 552 570 582

610 305 317 336 348 366 378 397 409 427 439 458 470 488 500 519 531 549 561 580 592620 310 322 341 353 372 384 403 415 434 446 465 477 496 508 527 539 558 570 589 601630 315 328 347 359 378 391 410 422 441 454 473 485 504 517 536 548 567 580 599 611640 320 333 352 365 384 397 416 429 448 461 480 493 512 525 544 557 576 589 608 621650 325 338 358 371 390 403 423 436 455 468 488 501 520 533 553 566 585 598 618 631

660 330 343 363 376 396 409 429 442 462 475 495 508 528 541 561 574 594 607 627 640670 335 348 369 382 402 415 436 449 469 482 503 516 536 549 570 583 603 616 637 650680 340 354 374 388 408 422 442 456 476 490 510 524 544 558 578 592 612 626 646 660690 345 359 380 393 414 428 449 462 483 497 518 531 552 566 587 600 621 635 656 669700 350 364 385 399 420 434 455 469 490 504 525 539 560 574 595 609 630 644 665 679

710 355 369 391 405 426 440 462 476 497 511 533 547 568 582 604 618 639 653 675 689720 360 374 396 410 432 446 468 482 504 518 540 554 576 590 612 626 648 662 684 698730 365 380 402 416 438 453 475 489 511 526 548 562 584 599 621 635 657 672 694 708740 370 385 407 422 444 459 481 496 518 533 555 570 592 607 629 644 666 681 703 718750 375 390 413 428 450 465 488 503 525 540 563 578 600 615 638 653 675 690 713 728

WEIGHT BY PERCENTAGE CHART

Bench Squat Cleans Vertical Weight Pro Agility 110's

Quarterbacks 40 yard dash Bench Press Back Squat Hang Clean Pro AgilityChris White Chris White Chirs White Micah Peterson Eric Carrillo

4.87sec 325lbs 395lbs 280lbs 4.5sec

Offensive Line 40 yard dash Bench Press Back Squat Hang Clean Pro AgilityMarque Black/Nick Peker Marque Black Nick Peker Zach Wybert Brett Speed

5.1sec 380lbs 625lbs 340lbs 4.67 sec

Defensive Line 40 yard dash Bench Press Back Squat Hang Clean Pro AgilityLarry Wentzel Merlin Benefield Merlin Benefield Merlin benefield Anthony Collins


Linebackers 40 yard dash Bench Press Back Squat Hang Clean Pro AgilityBilly Atlas Soane Sevelo Bryan Crayton Jesse Putnam Billy Atlas4.55sec 365lbs 615lbs 340lbs 4.28sec

Tight Ends 40 yard dash Bench Press Back Squat Hang Clean Pro AgilityDaniel Gray Tommy Pinta Tommy Pinta Marcus Nichelson Daniel Gray


Running Backs 40 yard dash Bench Press Back Squat Hang Clean Pro AgilityRobert Holmes Robert Holmes Robert Holmes Jacob Cahill Jacob Cahill


Wide Receivers 40 yard dash Bench Press Back Squat Hang Clean Pro AgilityJon Nunez Kenneth Reed Kenneth Reed Kenneth Reed Chris Mosely/Kenneth Reed

4.47sec 380lbs 500 lbs 255lbs 4.53sec

Def. Backs 40 yard dash Bench Press Back Squat Hang Clean Pro AgilitySteven Price Drew Hauskins Drew Hauskins Drew Hauskins Steven Price


Kicker/Punter Bench Press SquatChris Heale Chris Heale

250lbs 315lbs

GOALS FOR AUGUST 2008

2008 Viking Football Lifting Position Records

Day 1 Day 21. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight2. Jump Shrugs (See Wall Chart) 2. Squat (See Wall Chart)3. Pullups 3x10 3. Bar Kick Ups 3x104. Dips 3x10 4. High Pull (See Wall Chart)5. Neck 1x12 Each Way 5. Upright Wide Grip Rows 3x106. Shoulder Blasters 2x12 6. Glute Ham 3x10

Day 3 Day 41. Close Grip Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight2. Incline (See Wall Chart) 2. Dumbell Squat 3x83. Split Jerks 3x10 3. Lunges 3x104. Jammers 3x10 (if no jammer do 7&8) 4. Cleans (See Wall Chart)5. Dips 2x10 5. Shrugs 3x106. Neck 1x12 6. Glute Ham 3x107. Dum Bell Lunges 3x15(each way) 7. Bent Over Rows 3x108. Medicine Ball Squat 3x15 8. Pull-Ups 2x7

Day 1 & 3 Day 2 & 4LEAD INS LEAD INS

5 MINUTES JUMP ROPE 4 X 30 SECS JUMP ROPE10 SQUAT JUMPS 10 SQUAT JUMPS

LEAD OUTS LEAD OUTS3X 20 THROW DOWNS 4 X 20 V-Ups

50s 2x50 2 X 20 Side Touches Day 2 Conditioning Day 3 Conditioning

2 x 800's (3 min rest) 8 x 110 yd. Striders, (30 sec.rest)4 x 400's (3 min rest) 2 x 110 yd. Backward striders (45 sec rest)6 x200's (2 min rest) stretch8 x 100's (1 min rest)

VIKING FOOTBALLWEEK 1 : Monday,May 19- Friday, May 23

MAX 10 Reps @ 50% 10 Reps @ 65% 10 Reps @ 70%Athlete

INCLINEMAX 10 Reps @ 50% 10 Reps @ 65% 10 Reps @ 70%

AthleteJump Shrug

MAX 10 Reps @ 50% 10 Reps @ 65% 10 Reps @ 70%AthleteDAY 2

High PullMAX 10 Reps @ 50% 10 Reps @ 65% 10 Reps @ 70%

Athlete

SQUATMAX 10 Reps @ 50% 10 Reps @ 65% 10 Reps @ 70%

AthleteDAY 3

CLOSE GRIP BENCHMAX 10 Reps @ 50% 10 Reps @ 60% 10 Reps @ 65% 10 Reps @ 70%

Athlete

DAY 3INCLINE

MAX 10 Reps @ 50% 10 Reps @ 60% 10 Reps @ 65% 10 Reps @ 70%AthleteDAY 4CLEAN

MAX 8 Reps @ 50% 8 Reps @ 60% 8 Reps @ 65% 8 Reps @ 70%AthleteDAY 4SQUAT

MAX 8 Reps @ 50% 8 Reps @ 60% 8 Reps @ 65% 8 Reps @ 70%Athlete

WALL CHARTWEEK 1 : Monday,May 21- Friday, May 25

DAY 1BENCH

Day 1 Day 21. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight2. Jump Shrugs (See Wall Chart) 2. Squat (See Wall Chart)3. Pullups 3x10 3. Bar Kick Ups 3x104. Dips 3x10 4. High Pull (See Wall Chart)5. Neck 1x12 Each Way 5. Upright Wide Grip Rows 3x106. Shoulder Blasters 2x12 6. Glute Ham 3x10



5 MINUTES JUMP ROPE 8 X 30 SECS SPEED JUMP ROPE12 SQUAT JUMPS 12 SQUAT JUMPS

LEAD OUTS LEAD OUTSIN THE V 2x50 LEG RAISES 2x50

JACKNIFE 2x50 OBLIQUES 2x50Day 2 Conditioning Day 3 Conditioning

1 mile run 1 mile run9 x 110 yd striders (30 sec. Rest) Flying sprints-(skip 10yd., sprint 25 yd,

2 x 110 yd backward striders (45 sec. Rest) decelerate 15 yd) X10stretch Upper body sprints 4 X10

stretch

VIKING FOOTBALLWEEK 2: Monday, May 26- Friday, May 30


INCLINEMAX 10 Reps @ 50% 10 Reps @ 65% 10 Reps @ 70%

AthleteJump Shrug


High PullMAX 10 Reps @ 50% 10 Reps @ 65% 10 Reps @ 70%

AthleteSQUAT


CLOSE GRIP BENCHMAX 10 Reps @ 50% 10 Reps @ 60% 10 Reps @ 65% 10 Reps @ 70%

AthleteINCLINE


MAX 10 Reps @ 50% 10 Reps @ 60% 10 Reps @ 65% 10 Reps @ 70%AthleteSQUAT


WALL CHARTWEEK 2: Monday, May 28- Friday, June 1

DAY 1BENCH

Day 1 Day 21. Bench (See Wall Chart) 1. Incline (See Wall Chart)2. Jump Shrugs (See Wall Chart) 2. Squat (See Wall Chart)3. Pullups 3x10 3. Bar Kick Ups 3x104. Dips 3x10 4. High Pull (See Wall Chart)5. Neck 1x12 Each Way 5. Upright Wide Grip Rows 3x106. Shoulder Blasters 2x12 6. Glute Ham 3x10

Day 3 Day 41. Close Grip Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight2. Split Jerks 3x10 2. Dumbell Squat 3x83. Jammers 3x10 (if no jammer do 7&8) 3. Lunges 3x104. Dips 2x10 4. Cleans (See Wall Chart)5. Neck 1x12 5. Shrugs 3x106. Dum Bell Lunges 3x15(each way) 6. Glute Ham 3x107. Medicine Ball Squat 3x15 7. Bent Over Rows 3x10

Day 1 & 3 8. Pull-Ups 2x7LEAD INS Day 2 & 4

5 MINUTES JUMP ROPE LEAD INS15 SQUAT JUMPS 8 X 15 SECS SPEED JUMP ROPE

LEAD OUTS 15 SQUAT JUMPSIN THE V 2x50 LEAD OUTS

PUSH PULL 2x50 THROW DOWNS 2x25Day 2 Conditioning OBLIQUES 2x50

1 mile run Day 3 Conditioning10 X 110 yd striders, (30 sec. Rest) 1 mile run

2 X110 yd. Backward strider, (45 sec. Rest) 20 X10 ydsPro Agility 3X each way 15 X 20 yds

10 X 30 yds5 X 40 yds

40 starts (5yds X 25)

VIKING FOOTBALLWEEK 3 : Monday,June 2- Friday, June 6

MAX 8 Reps @ 50% 8 Reps @ 65% 8 Reps @ 70% 8 Reps @ 75% 8 Reps @ 80%Athlete

INCLINEMAX 8 Reps @ 50% 8 Reps @ 65% 8 Reps @ 70% 8 Reps @ 75% 8 Reps @ 80%

AthleteDAY 2CLEAN

MAX 6 Reps @ 50% 6 Reps @ 60% 6 Reps @ 65% 6 Reps @ 70% 6 Reps @ 75%AthleteSQUAT

MAX 6 Reps @ 50% 6 Reps @ 60% 6 Reps @ 65% 6 Reps @ 70% 6 Reps @ 75%AthleteDAY 3

LOSE GRIP BENCHMAX 6 Reps @ 50% 6 Reps @ 70% 6 Reps @ 75% 6 Reps @ 80% 6 Reps @ 85%

AthleteINCLINE

MAX 6 Reps @ 50% 6 Reps @ 70% 6 Reps @ 75% 6 Reps @ 80% 6 Reps @ 85%AthleteDAY 4CLEAN

MAX 6 Reps @ 50% 6 Reps @ 70% 6 Reps @ 75% 6 Reps @ 80% 6 Reps @ 85%AthleteSQUAT

MAX 6 Reps @ 50% 6 Reps @ 70% 6 Reps @ 75% 6 Reps @ 80% 6 Reps @ 85%Athlete

WALL CHARTWEEK 3 : Monday,June 4- Friday, June 8

DAY 1BENCH

Day 1 Day 21. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight2. Dum Bell Incline 3x8 2. Squat (See Wall Chart)3. Jump Shrugs (See Wall Chart) 3. Bar Kick Ups 3x104. Pullups 3x10 4. High Pull (See Wall Chart)5. Dips 3x10 5. Upright Wide Grip Rows 3x106. Neck 1x12 Each Way 6. Glute Ham 3x10



5 MINUTES JUMP ROPE 8 X 30 SECS SPEED JUMP ROPE3X10 SQUAT JUMPS 3X10 SQUAT JUMPS

LEAD OUTS LEAD OUTSRussian Twist 2x20 Throw Downs 4x25

Leg Raises 3x30 Torso Training 2x20 SecsDay 1 Conditioning Day 2 Conditioning

1 mile run 1 mile run11 x 110 yd striders, (30 sec. Rest) plyometric workout #1

2 x 110 yd backward striders, (45 sec. Rest) metabolic sets 1-4Pro Agility 3x Each Way 40 starts, 5 yds. X 10

Day 3 Conditioning1 mile run

4 X 400's (60 sec. Rest)8 X 100's (yds) 45 sec rest6 X 40's (yds) 35 sec rest4 X 30's (yds) 30 sec rest

VIKING FOOTBALLWEEK 4: Monday,June 9 - Friday, June 13

MAX 6 Reps @ 50% 6 Reps @ 70% 6 Reps @ 75% 4Reps @ 80% 4Reps @ 80%Athlete

INCLINEMAX 6 Reps @ 50% 6 Reps @ 70% 6 Reps @ 75% 4Reps @ 80% 4Reps @ 80%

AthleteDAY 2CLEAN

MAX 6 Reps @ 50% 6 Reps @ 70% 6 Reps @ 75% 4Reps @ 80% 4Reps @ 80%AthleteSQUAT

MAX 6 Reps @ 50% 6 Reps @ 70% 6 Reps @ 75% 4Reps @ 80% 4Reps @ 80%AthleteDAY 3

CLOSE GRIP BENCHMAX 10 Reps @ 50% 10 Reps @ 60% 10 Reps @ 70%

AthleteINCLINE

MAX 10 Reps @ 50% 10 Reps @ 60% 10 Reps @ 70%AthleteDAY 4CLEAN

MAX 6 Reps @ 50% 6 Reps @ 60% 6 Reps @ 70%AthleteSQUAT


VIKING FOOTBALLWEEK 4: Monday,June 11 - Friday, June 15

DAY 1BENCH

Day 1 Day 21. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight2.Dum Bell Incline 3x8 2. Squat (See Wall Chart)3. Jump Shrugs (See Wall Chart) 3. Bar Kick Ups 3x104. Pullups 3x10 4. High Pull (See Wall Chart)5. Dips 3x10 5. Upright Wide Grip Rows 3x106. Neck 1x12 Each Way 6. Glute Ham 3x107. Shoulder Blasters 2x12 Day 4

Day 3 1. Overhead Squat 2x10 Light Weight1. Close Grip Bench (See Wall Chart) 2. Dumbell Squat 3x82. Incline (See Wall Chart) 3. Lunges 3x103. Split Jerks 3x10 4. Cleans (See Wall Chart)4. Jammers 3x10 (if no jammer do 7&8) 5.Dumb Bell Shrugs 3x105. Dips 2x10 6. Glute Ham 3x106. Neck 1x12 7. Bent Over Rows 3x107. Dum Bell Lunges 3x15(each way) 8. Pull-Ups 2x78. Medicine Ball Squat 3x15 Day 2 & 4

Day 1 & 3 LEAD INSLEAD INS 4 X 30 SECS JUMP ROPE

5 MINUTES JUMP ROPE 3X10 SQUAT JUMPS3X10 SQUAT JUMPS LEAD OUTS

LEAD OUTS 2 X 25 V-Ups3X 20 THROW DOWNS 4 X 20 Side Touches

4x30 LEG RAISES Day 2 ConditioningDay 1 Conditioning 2 mile run

2 mile run 12 x 110 yd striders, (30 sec. Rest)upper body sprints 4 x 10's 2 x 110 yd backward striders, (45 sec. Rest)

flying sprint-(skip x10, sprintx30, Pro Agility 3x Each Waydeceleratex15) x4

cone drill 4x each wayDay 3 Conditioning

2 mile runplyometric workout #2

15 x 40 yds

VIKING FOOTBALLWEEK 5 : Monday,June 16- Friday,June 20

MAX 10 Reps @ 50% 8 Reps @ 60% 8 Reps @ 70% 8 Reps @ 75% 8 Reps @ 80% 8 Reps @ 80%Athlete

INCLINEMAX 10 Reps @ 50% 8 Reps @ 60% 8 Reps @ 70% 8 Reps @ 75% 8 Reps @ 80% 8 Reps @ 80%

AthleteJump Shrug


DAY 2High Pull


SQUATMAX 10 Reps @ 50% 8 Reps @ 60% 8 Reps @ 70% 8 Reps @ 75% 8 Reps @ 80% 8 Reps @ 80%

AthleteDAY 3CLOSE GRIP BENCH


INCLINEMAX 10 Reps @ 50% 8 Reps @ 60% 8 Reps @ 70% 8 Reps @ 75% 8 Reps @ 80% 8 Reps @ 80%

AthleteDAY 4CLEAN


WALL CHARTWEEK 5 : Monday,June 18- Friday,June 22

DAY 1BENCH

Day 1 Day 21. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight2. Dum Bell Incline 3x8 2. Squat (See Wall Chart)3. Jump Shrugs (See Wall Chart) 3. Bar Kick Ups 3x104. Pullups 3x10 4. High Pull (See Wall Chart)5. Dips 3x10 5. Upright Wide Grip Rows 3x106. Neck 1x12 Each Way 6. Glute Ham 3x107. Shoulder Blasters 2x12 Day 4

Day 3 1. Overhead Squat 2x10 Light Weight1. Close Grip Bench (See Wall Chart) 2. Dumbell Squat 3x82. Incline (See Wall Chart) 3. Lunges 3x103. Split Jerks 3x10 4. Cleans (See Wall Chart)4. Jammers 3x10 (if no jammer do 7&8) 5. Shrugs 3x105. Dips 2x10 6. Glute Ham 3x106. Neck 1x12 7. Bent Over Rows 3x107. Dum Bell Lunges 3x15(each way) 8. Pull-Ups 2x78. Medicine Ball Squat 3x15 Day 2

Day 1 Conditioning LEAD INS2 mile run Jump Rope-Skipx100/High Kneex100

10 x 100 yds (45 sec rest) Squat jumps 158 x 50 yds (40 sec rest) LEAD OUTS6 x 40 yds (30 sec rest) ISOMETRIC 8's x34 x 20 yds (15 sec rest) HANGING LEG RAISES 3x25

Day 2 Conditioning Day 3 Conditioningplyometric workout #3 13 x 110 yd striders, (30 sec. Rest)

40 starts 10x5yds 2 x 110 yd backward striders, (45 sec. Rest)2 mile run Pro Agility 3x Each Way

2 mile run

VIKING FOOTBALLWEEK 6 : Monday,June 23- Friday,June 27


INCLINEMAX 10 Reps @ 50% 8 Reps @ 60% 8 Reps @ 65% 8 Reps @ 70%

AthleteJump Shrug


DAY 2High Pull


SQUATMAX 10 Reps @ 50% 4 Reps @ 85% 3 Reps @ 90% 2 Reps @ 95%

AthleteDAY 3CLOSE GRIP BENCH



AthleteDAY 4

CLEANMAX 10 Reps @ 50% 5 Reps @ 75% 5 Reps @ 80% 4 Reps @ 85%

AthleteSQUAT


DAY 1BENCH

Wall ChartWEEK 6 : Monday,June 25- Friday,June 29

REMEMBER CELEBRATION IN MODERATION!

VIKING FOOTBALLDAILY WORKOUT SCHEDULE

JULY 4TH WEEK: MONDAY, JULY 2-FRIDAY, JULY 6The Entire Week is a REST WEEK

If you would like to continue to lift, repeat Week 6

There is no running or Lead In/Out for this week. Use this week to allow your legs to fully recover.


Day 3 1. Overhead Squat 2x10 Light Weight1. Close Grip Bench (See Wall Chart) 2. Dumbell Squat 3x82. Incline (See Wall Chart) 3. Lunges 3x103. Split Jerks 3x10 4. Cleans (See Wall Chart)4. Jammers 3x10 (if no jammer do 7&8) 5. Shrugs 3x105. Dips 2x10 6. Glute Ham 3x106. Neck 1x12 7. Bent Over Rows 3x107. Dum Bell Lunges 3x15 8. Pull-Ups 2x78. Medicine Ball Squat 3x15 Day 2

Day 1 Conditioning LEAD INS2 mile run Jump Rope 2 Legs x350

3 cone drill x 6 Squat jumps 154 cone drill x 8 LEAD OUTS

triangle drill x 10 ISOMETRIC 8's x3Day 2 Conditioning HANGING LEG RAISES 3X25

2 mile run Day 3 Conditioning14 x 110 yd striders, (30 sec. Rest) 2 mile run

2 x 110 yd backward striders, (45 sec. Rest) plometric workout #4Pro Agility 3x Each Way 40 starts 10 x 10 yds

VIKING FOOTBALLWEEK 7 : Monday,July 7- Friday, July 11

MAX 10 Reps @ 50% 4 Reps @ 85% 3 Reps @ 90% 2 Reps @ 95%AthleteSQUAT

MAX 10 Reps @ 50% 4 Reps @ 85% 3 Reps @ 90% 2 Reps @ 95%AthleteDAY 2


AthleteCLEAN

MAX 10 Reps @ 50% 4 Reps @ 85% 3 Reps @ 90% 2 Reps @ 95%AthleteDAY 3

CLOSE GRIPMAX 10 Reps @ 50% 4 Reps @ 85% 3 Reps @ 90% 2 Reps @ 95%

AthleteSQUAT



Wall ChartWEEK 7 : Monday,July 9- Friday, July 13

DAY 1BENCH

Day 1 Day 21. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight2. Dum Bell Incline 3x8 2. Squat (See Wall Chart)3. Jump Shrugs (See Wall Chart) 3. Bar Kick Ups 3x104. Pullups 3x10 4. High Pull (See Wall Chart)5. Dips 3x10 5. Upright Wide Grip Rows 3x106. Neck 1x12 Each Way 6. Glute Ham 3x107. Shoulder Blasters 2x12

Day 3 Day 41. Close Grip Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight2. Incline (See Wall Chart) 2. Dumbell Squat 3x83. Split Jerks 3x10 3. Lunges 3x104. Jammers 3x10 (if no jammer do 7&8) 4. Cleans (See Wall Chart)5. Dips 2x10 5. Shrugs 3x106. Neck 1x12 6. Glute Ham 3x107. Front/Back/Lateral DB Lunge 3x15 7. Bent Over Rows 3x108. Medicine Ball Squat 3x15 8. Pull-Ups 2x7

Day 1 Conditioning Day 22 mile run LEAD INS

1 x 800 (3 minute rest) Jump Rope 2 Legs x250/ 1 Leg x1002 x 400 (2 minute rest) Squat jumps 2x103 x 200 (1 minute rest) LEAD OUTS

15 x 40 yds ( 45 sec rest) 3x25 Push PullsLeg Raises 2X50

Day 2 Conditioning Day 3 Conditioningplyometric workout #5 2 mile run40 starts 15 x 10 yds 16 x 110 yd striders, (30 sec. Rest)

2 mile run 2 x 110 yd backward striders, (45 sec. Rest)Pro Agility 3x Each Way

VIKING FOOTBALLWEEK 8 : Monday,July 14- Friday, July 18

MAX 10 Reps @ 50% 6 Reps @ 75% 4 Reps @80% 4 Reps @ 85% 4 Reps @ 90%AthleteSQUAT

MAX 10 Reps @ 50% 6 Reps @ 60% 6 Reps @ 65% 6 Reps @ 70% 6 Reps @ 75%AthleteDAY 2

INCLINEMAX 10 Reps @ 50% 6 Reps @ 75% 4 Reps @80% 4 Reps @ 85% 4 Reps @ 90%

AthleteCLEAN

MAX 10 Reps @ 50% 6 Reps @ 75% 4 Reps @80% 4 Reps @ 85% 4 Reps @ 90%AthleteDAY 3

BENCHMAX 10 Reps @ 50% 6 Reps @ 75% 4 Reps @80% 4 Reps @ 85% 4 Reps @ 90%

AthleteSQUAT

MAX 10 Reps @ 50% 6 Reps @ 75% 4 Reps @80% 4 Reps @ 85% 4 Reps @ 90%AthleteDAY 4CLEAN

MAX 10 Reps @ 50% 6 Reps @ 75% 4 Reps @80% 4 Reps @ 85% 4 Reps @ 90%Athlete

Wall ChartWEEK 8 : Monday,July 16- Friday, July 2DAY 1BENCH

4 Reps @ 85%

6 Reps @ 70%

4 Reps @ 85%

4 Reps @ 85%

4 Reps @ 85%

4 Reps @ 85%

4 Reps @ 85%


Day 3 1. Overhead Squat 2x10 Light Weight1. Close Grip Bench (See Wall Chart) 2. Dumbell Squat 3x82. Incline (See Wall Chart) 3. Lunges 3x103. Split Jerks 3x10 4. Cleans (See Wall Chart)4. Jammers 3x10 (if no jammer do 7&8) 5. Shrugs 3x105. Dips 2x10 6. Glute Ham 3x106. Neck 1x12 7. Bent Over Rows 3x107. Front/Back/Lateral DB Lunge 3x15 8. Pull-Ups 2x78. Medicine Ball Squat 3x15 Day 1-4

Day 1 Conditioning LEAD INSmile run Jump Rope 2 Legs 4 x 45sec

1 x 800 jog,stride,sprint Squat jumps 2x101 x110 sprint (rest 1:00 minute) LEAD OUTS

(1x80,1x60,6x40,6x20yds) rest 45 sec. 10 min stretchDay 2 Conditioning 50s

mile run Day 3 Conditioningplanks mile run

30sec./45sec./115sec. X3 plyometric workout #710 min stretch 40 starts 15 x 10 yds

10 min stretch

Day 4 Conditioningmile run

18 x 110 yd striders, (30 sec. Rest)

2 x 110 yd backward striders, (45 sec. Rest)Pro Agility 3x Each Way

VIKING FOOTBALLWEEK 9 : Monday, July 21- Friday, July 25

MAX 10 Reps @ 50% 6 Reps @ 75% 4 Reps @80% 4 Reps @ 85% 4 Reps @ 90%AthleteSQUAT

MAX 10 Reps @ 50% 6 Reps @ 75% 4 Reps @80% 4 Reps @ 85% 4 Reps @ 90%AthleteJump Shrug


INCLINEMAX 10 Reps @ 50% 6 Reps @ 75% 4 Reps @80% 4 Reps @ 85% 4 Reps @ 90%

AthleteHigh Pull


Close GripMAX 10 Reps @ 50% 6 Reps @ 75% 4 Reps @80% 4 Reps @ 85% 4 Reps @ 90%

AthleteSQUAT

MAX 10 Reps @ 50% 6 Reps @ 75% 4 Reps @80% 4 Reps @ 85% 4 Reps @ 90%AthleteDAY 4CLEAN

MAX 10 Reps @ 50% 6 Reps @ 75% 4 Reps @80% 4 Reps @ 85% 4 Reps @ 90%Athlete

Wall ChartWEEK 9 : Monday, July 23- Friday, July 27DAY 1BENCH

Day 1 Day 21. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight2.Dum Bell Incline 3x8 2. Squat (See Wall Chart)3. Jump Shrugs (See Wall Chart) 3. Bar Kick Ups 3x104. Pullups 3x10 4. High Pull (See Wall Chart)5. Dips 3x10 5. Upright Wide Grip Rows 3x106. Neck 1x12 Each Way 6. Glute Ham 3x107. Shoulder Blasters 2x12 Day 4

1. Overhead Squat 2x10 Light WeightDay 3 2. Dumbell Squat 3x8

1. Close Grip Bench (See Wall Chart) 3. Lunges 3x102. Incline (See Wall Chart) 4. Cleans (See Wall Chart)3. Split Jerks 3x10 5. Shrugs 3x104. Jammers 3x10 (if no jammer do 7&8) 6. Glute Ham 3x105. Dips 2x10 7. Bent Over Rows 3x106. Neck 1x12 8. Pull-Ups 2x77. Front/Back/Lateral DB Lunge 3x15 Day 1-48. Medicine Ball Squat 3x15 LEAD INS

Day 1 Conditioning Jump Rope 2 Legs x3002 mile run Squat jumps 2x10

metabolic (sets 1,2,3,4,1,2,3) LEAD OUTS1:00 rest between sets Leg Raises 4X25

Jacknife 3x20Day 2 Conditioning Day 3 Conditioning

2 mile run 2 mile run

20 x 110 yd striders, (30 sec. Rest) plyometric workout #7 2 x 110 yd backward striders, (45 sec. Rest) 40 starts 15 x 10 yds

Pro Agility 3x Each Way Day 4 Conditioning2 mile run

1 x 800 jog,stride,sprint

1 x110 sprint (rest 1:00 minute)(1x80,1x60,6x40,6x20yds) rest 45 sec.

VIKING FOOTBALLWEEK 10 : Monday,July 28- Friday, Aug, 1

MAX 10 Reps @ 50% 8 reps @ 75% 8 reps @ 80% 2 reps @ 90%AthleteJump Shrug

MAX 10 Reps @ 50% 8 reps @ 75% 8 reps @ 80% 2 reps @ 90%AthleteDAY 2

INCLINEMAX 10 Reps @ 50% 8 reps @ 75% 8 reps @ 80% 2 reps @ 90%

AthleteHigh Pull

MAX 10 Reps @ 50% 8 reps @ 75% 8 reps @ 80% 2 reps @ 90%AthleteSquat


Close GripMAX 10 Reps @ 50% 8 reps @ 75% 8 reps @ 80% 2 reps @ 90%

AthleteDAY 4CLEAN

MAX 10 Reps @ 50% 8 reps @ 75% 8 reps @ 80% 2 reps @ 90%Athlete

Wall ChartWEEK 10 : Monday,July 30- Friday, Aug, 3

DAY 1BENCH

Day 1 Day 21. Bench (See Wall Chart) 1. Incline (See Wall Chart)2. Jump Shrug (See Wall Chart) 2. High Pull (See Wall Chart)3. Dips 3x12 3. Squat (See wall Chart)4. Front Lat Pull Downs 3x10 4. Glute Ham 3x105. Jammer 3x8 5. Pull Ups 3x76. Neck 1x12 Each Way 6. DB Rows 3x10

Day 3 7. Neck 1x12 Each WayNO WORKOUT Day 1 & 3REST YOUR BODY TO PREPARE FOR LEAD INSTESTING Jump Rope 2 Legs x 500(Bench, Squat, Hang Clean, 40s Squat jumps 3x10and Pro Agility) LEAD OUTSRemember to take a day off between Throw Downs 4x25conditioning!!!! Bench Crunch 2x20x35lbs

Day 1 Conditioning Day 22 mile run LEAD INS

plyometric workout #7 Jump Rope 2 Legs x10040 starts 15 x 10 yds Skip x100, High Knee x100

Day 2 Conditioning LEAD OUTS2 mile run 4x25 Push Pulls

21 x 110 yd striders, (30 sec. Rest) Leg Raises 4X25 2 x 110 yd backward striders, (45 sec. Rest) Day 3 Conditioning

Pro Agility 3x Each Way 3mile run (optional)

Day 4 Conditioning

3 mile run

optional

VIKING FOOTBALLWEEK 11 : Monday, Aug. 4- Friday, Aug. 8

MAX 10 Reps @ 50% 8 reps @ 75% 8 reps @ 80%AthleteJump Shrug


INCLINEMAX 10 Reps @ 50% 6 reps @ 70% 6 reps @ 75% 3 reps @ 80%

AthleteHigh Pull

MAX 10 Reps @ 50% 8 reps @ 75% 8 reps @ 80% 2 reps @ 90%AthleteSquat

MAX 10 Reps @ 50% 8 reps @ 75% 8 reps @ 80%Athlete

DAY 1BENCH

Wall ChartWEEK 11 : Monday, Aug. 6- Friday, Aug. 10

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