2010 Workout

7/29/2019 2010 Workout

1/26

MISSOURI VALLEY COLLEGE

FOOTBALL

2010 SUMMER

STRENGTH MANUAL

Doing the right things and doing them right all ofthe time gets results; alibis and excuses dont!

7/29/2019 2010 Workout

2/26

VVAALLLLEEYY WWIILLLL RROOLLLL

Viking Football Team,

Strength and Conditioning is one of the cornerstones of our football program. Our goalof being the strongest and best-conditioned team in the conference will be a directfactor in achieving a Heart of America Conference Championship. We have a greatdeal of work to accomplish this off-season in order to meet the goals and expectationsthat we have as a team. We must all put forth a championship effort in order to outwork our competition and be left on top come J anuary.

We have made a few changes in the summer strength and conditioning program. Uponyour return to campus you will be tested in the Bench Press, Hang Clean, Pro Agility,and Vertical J ump. In addition, you will have an extensive conditioning test which all areexpected to pass! 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 2010Summer Strength Manual.

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.4.) Do the little things and the big things will take care of themselves.

We are what we repeatedly do. Excellence, then, is not an act, but a habit.Aristotle

Work Hard and Have a Great Summer.

Viking Football CoachesPhone: (660) [email protected]

7/29/2019 2010 Workout

3/26


Nutrition & Sleep

NutritionandSleepare an athlete's two most important means ofrecoveryandrestoration. Youwill not achieve quality workouts (or fully recover from and adapt to them) if you are eating thewrong foods at the wrong times; or maintaining an unstable sleep/wakefulness rhythm.

Optimal fitness is simply a specialized state of health, and no type or amount of training canoffset a poor lifestyle!

Regardless of whether or not you are trying to change your body composition, make breakfastthe first order of business every day. The importance of this meal is spelled out in its name: itliterally breaks the fasting state resulting from not having eaten since the previous day. Whenstarved of nutrients, needed energy and raw materials are obtained from lean mass, as well as fatstores, which counteract the progress we are striving for. And so lets start by establishing somebasic rules:

1. In order to maintain a stable metabolic rate and balanced nutrient intake, the daily meal planfor a healthy, athletic lifestyle should consist of 58 meals (each consisting of various freshfoods) Eating every 2-3 hours. Individual needs such as weight gain or loss should be met bychanging meal content not frequency.

2. Since each food group provides some but not all essential nutrients, the key is to eat awide variety of foods. Each meal should consist of quality protein, fat, and carbohydratesources.

3. Water is the universal biological solvent and the foundation of the pyramid. Even slight[23%] dehydration hinders athletic performance by reducing blood volume, cardiac output,energy production, nutrient/electrolyte/waste product transport, strength, stamina,

temperature regulation and heat tolerance, as well as concentration and coordination.Optimal performance can only be achieved when you are well-nourished which first andforemost means well-hydrated. Dehydration is one of the surest ways to impair athleticperformance, and thus water should be considered the most important ergogenic aid.Drink ample amounts of fluid before, during and after every workout; as well as with everymeal and snack.

Caffeine and alcohol have a diuretic effect, so go easy on them!

7/29/2019 2010 Workout

4/26


SSTTRREENNGGTTHH TTRRAAIINNIINNGG

The pre and post workout exercises are the same each week and are to beincluded each day as part of the lift. Each workout sheet contains the

actual exercises and percentages for each exercise for a three week period.Use these percentages in conjunction with the percentage charts providedwithin the manual to determine what amount of weight to use.

During the summer months, you are in a pre-season phase for football. Our goalis to improve your functional capabilities as a football player and athlete.Becoming a competitive weightlifter or bodybuilder is not our goal. We willmanipulate the work load, volume, and recovery time to help simulate a gamelike experience. Increasing your speed, agility, power, explosiveness, anddecreasing the susceptibility to an injury, are all the things we want to accomplishwith this program.

Muscular strength and power are the most important physical factors of athleticperformance. It is never a negative aspect. It does not create a lack of flexibilityor diminish skills. However, there must be a balance. Strength training, alongwith speed, agility, and flexibility must all be integrated together to improveoverall athletic performance.

Our Viking Strength and Conditioning program is designed to do exactly that-improve your performance. Each week must be completed before moving ontothe next. Do not neglect your training. Sporadic training will hinder yourdevelopment. Follow every set and rep and you will succeed.

Special Notes & Emphasis

1.) Follow the workout order. It is very important.

2.) Follow exact percentage to see maximum results.

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 approximately three minutes rest when recovering fromMax effort

exercises. Speed effort exercises require 30 seconds to a minute to recoverand Endurance effortand auxiliary exercises should get no more than aminute and a half to recover.

6.) Keep records to monitor your progress, and let the coaches know what you haveaccomplished.

7.) The end result of your Strength & Conditioning Program is what happens on thefield during a fall Saturday. LIFT TO WIN!!!!

7/29/2019 2010 Workout

5/26


PPEERRCCEENNTTAAGGEESS

Workout percentages for the exercises are based on your current Max. As the summerprogresses, hopefully so will your max depending upon how you are doing. If the weightfor your max effort exercises becomes too easy by J uly 13th, then bump up your max by5 to 10 lbs. However, if you are struggling with the max effort exercise for one lift, thendo not add to your max. Write these numbers in your book and continue to go off thesefor the remainder of the summer. Remember, each lift is independent of one another.

Hang Clean Max: Hang/Power Clean, High Pull, Above the Knee Pulls, Deadlift,Snatch=60% of Clean Max, Concentric Front Squats=80% ofClean Max

Squat Max: Squat, Front Squat=80% of Squat maxBench Max: Bench, Incline=75% of Bench max

How to read your workout:

Sets x Reps x A Percentage of Max Out Weight/ Goal Weight

Wall Chart Example: Max=100 lbs. 1 rep @ 50% =would equal lifting 50lbs. one time.Take 30 seconds rest, then perform another rep at 50lbs. Repeat this process 40 times.

Then immediately proceed to DB Walking Lunges.

Monday Exercise Sets Reps% ofMax Rest Time

PreWorkoutVolume HangClean 40 1 50% 30secondsSpeed DBWalkingLunges 3 10each 1:30minEffort BentoverRow 3 6 1:30minAux.1 HighPulls 3 6 75%

7/29/2019 2010 Workout

6/26

Current MAX End of Summer Max

HANG CLEAN: LBS. LBS.

SQUAT LBS. LBS.

BENCH LBS. LBS.

WEIGHT LBS. LBS.

16 X 110 YDS. OL=22 seconds

DL=20 secondsTE/K/LB/QB=18 seconds

DB/WR/RB=17 seconds

"If you believe in yourself and have dedication

and pride a nd never quit, you'll be a w inner.

The price of vict ory is high, but so are t he

rewards."

MISSOURI VALLEY COLLEGE FOOTBALL

SUMMER TRAINING '10

Paul "Bear" Bryant

VALLEY WILL ROLL

7/29/2019 2010 Workout

7/26

100% 95% 92.5% 90% 87.5% 85% 82.5% 80% 77.5% 75% 72.5% 70% 67.5% 65% 62.5% 6

1RM 2RM 3RM 4RM 5RM 6RM 7RM 8RM 9RM 10RM 11RM 12RM 13RM 14RM 15RM 1

50 50 45 45 45 45 40 40 40 40 35 35 35 35 30

55 50 50 50 50 45 45 45 45 40 40 40 35 35 35

60 55 55 55 55 50 50 50 45 45 45 40 40 40 40

65 60 60 60 55 55 55 50 50 50 45 45 45 40 40

70 65 65 65 60 60 60 55 55 55 50 50 45 45 45

75 70 70 70 65 65 60 60 60 55 55 55 50 50 45

80 75 75 70 70 70 65 65 60 60 60 55 55 50 50

85 80 80 75 75 70 70 70 65 65 60 60 55 55 55

90 85 85 80 80 75 75 70 70 70 65 65 60 60 55

95 90 90 85 85 80 80 75 75 70 70 65 65 60 60

100 95 95 90 90 85 85 80 80 75 75 70 70 65 65

105 100 95 95 90 90 85 85 80 80 75 75 70 70 65

110 105 100 100 95 95 90 90 85 85 80 75 75 70 70

115 110 105 105 100 100 95 90 90 85 85 80 80 75 70

120 115 110 110 105 100 100 95 95 90 85 85 80 80 75

125 120 115 115 110 105 105 100 95 95 90 90 85 80 80

130 125 120 115 115 110 105 105 100 100 95 90 90 85 80

135 130 125 120 120 115 110 110 105 100 100 95 90 90 85

140 135 130 125 125 120 115 110 110 105 100 100 95 90 90

145 140 135 130 125 125 120 115 110 110 105 100 100 95 90

150 145 140 135 130 130 125 120 115 115 110 105 100 100 95

155 145 145 140 135 130 130 125 120 115 110 110 105 100 95

160 150 150 145 140 135 130 130 125 120 115 110 110 105 100

165 155 155 150 145 140 135 130 130 125 120 115 110 105 105

170 160 155 155 150 145 140 135 130 130 125 120 115 110 105

175 165 160 160 155 150 145 140 135 130 125 125 120 115 110

180 170 165 160 160 155 150 145 140 135 130 125 120 115 115

185 175 170 165 160 155 155 150 145 140 135 130 125 120 115

190 180 175 170 165 160 155 150 145 145 140 135 130 125 120

195 185 180 175 170 165 160 155 150 145 140 135 130 125 120

200 190 185 180 175 170 165 160 155 150 145 140 135 130 125

205 195 190 185 180 175 170 165 160 155 150 145 140 135 130

210200 195 190 185 180 175 170 165 160 150 145 140 135 130

215 205 200 195 190 185 175 170 165 160 155 150 145 140 135

220 210 205 200 195 185 180 175 170 165 160 155 150 145 140

225 215 210 205 195 190 185 180 175 170 165 160 150 145 140

230 220 215 205 200 195 190 185 180 175 165 160 155 150 145

235 225 215 210 205 200 195 190 180 175 170 165 160 155 145

240 230 220 215 210 205 200 190 185 180 175 170 160 155 150

245 235 225 220 215 210 200 195 190 185 180 170 165 160 155

250 240 230 225 220 215 205 200 195 190 180 175 170 165 155

255 240 235 230 225 215 210 205 200 190 185 180 170 165 160

260 245 240 235 230 220 215 210 200 195 190 180 175 170 165

Viking - Percentage Charts

7/29/2019 2010 Workout

8/26

7/29/2019 2010 Workout

9/26

7/29/2019 2010 Workout

10/26


PPrreeaanndd PPoosstt WWoorrkkoouutt EExxeerrcciisseeDDeeffiinniittiioonnss

Dynamic Warm Up1. A Skips- Start in a staggered stance and drive the trail leg up to parallel and hop on

one foot in a simultaneous motion one after the other. When you drive the oppositefoot up tuck your heel underneath your butt and cycle the trail leg through. Theemphasis should be explosive force into the ground with minimal time on the ground.

V- Ups1. 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.

Suitcases1. Seated in the V-up position with your feet in the air. Open and close your body as if

you were a suitcase. A full open and close is 1 complete rep.

Front Bridge/Pillars1.There are three 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

posting on only the right elbow and foot. Third position is on the left side.

Crunches1.Lie on back and perform a standard crunch, but hold it at the top for 1 second.Should Series

1.These exercises should be done in succession with no rest between exercises. Start offusing 5-10 lbs. weights and as you progress in future weeks remember that this awarm-up activity, so keep it light and work on the range of motion.

2.10 Front Raises (palms down), 10 Lateral (side) Raises, 10 Upright Rows, 10 ShoulderPresses, and 10 Rear Bent Over Raises.

Superman Airplane J ets1.Lay on your stomach on the bench. Grab 2.5-5lb weights and bring your arms up in

the position of a field goal post.2.Keep your shoulder blades pinch throughout the exercise and reach straight out in

front of you. Do not let your shoulders drop as you reach out.

3.Bring your arms back in and turn the goal post down so that your finger tips pointtoward the floor.

4.Now turn your arms back up so that you are now in the starting position again. That isthe completion of one rep.

7/29/2019 2010 Workout

11/26


Push Up Plus1.Get in the Push Up position with your arms locked out. Throughout this whole

exercise your arms should stay completely locked out.2.Pinch your shoulder blades together as much as possible then push your upper back

out as if you were stretching like a cat. Your back should and hips should stay level

throughout the exercise. That is the completion of one rep.

Overhead Squats1. Holding a broom stick or bar in your hands, extend your arms directly over your head.2. Keeping your arms locked and the bar directly over your head, push your hips

backwards and begin to perform a parallel squat. Remember to keep the weight onyour heels and the bar directly over your head,notbehind it. Do not use any weight forthis exercise, work on flexibility and range of motion!

Snatch Balance1. Start with your feet hip width apart and holding the bar with a wide grip(snatch grip).

2. Shift your feet out to shoulder width and drop underneath the bar. Y ou should dropand as you are dropping your arms should extend simultaneously.3. You are now at the bottom position with your arms fully extended elbows locked out.4. You now stand up and at the top you lower the bar back onto your back. You have

now just completed one rep.

Inch Worm1.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.

Single Leg (SL) Squats1. Using no weight, stand on your right foot with your left leg extended out in front of

you.2. Keeping the left leg extended and in front of you, push your hips back and perform

and deep squat, emphasizing on keeping the weight on the heels, pushing the hipsback, and sitting deep into the squat with your chest up.

3. Drive through the heel on the way up out of the squat. Perform all reps for the setbefore switching legs.

Blackburn Series1. Lay flat on your stomach on a bench and extend your arms out to create a V shape.

Turn your thumbs up so that they point to the ceiling.2. Hold this position for the required time before rotating the thumbs down to the floor.3. Hold this position for the required time before proceeding to the next position.4. Repeat this process for arm positions of T-straight out to the sides. A-opposite of

V position, arms should be extended towards the feet and slightly extended awayfrom the body. U-similar to T except the elbows are bent at a 90 degree angle.

7/29/2019 2010 Workout

12/26


Static Flexibility Exercises1. Perform a static stretch for each body part listed. Hold each stretch for a minimal of 30

seconds. Feel free to add and vary the stretches from day to day. This part of theworkout is very important because it prevents muscle soreness and increases thedurability and flexibility of the muscles and ligaments.

7/29/2019 2010 Workout

13/26

May 2010Monday Tuesday Wednesday Thursday Friday

1

3 4

FINALS

5 6 7 8

10 11 12 13 14 15

17

START LIFTING

WEEK 1Lift

18

Phase I of RunningProgram!!

RUNNINGGroup A

19

LIFT20


RUNNINGGroup B

21

LIFT& RUN - Group C


22

24WEEK 2LIFT

25

RUNNINGGroup A

26

LIFT27

RUNNINGGroup B

28

LIFT& RUN - Group C

29

31WEEK 3LIFT

7/29/2019 2010 Workout

14/26

June 2010Monday Tuesday Wednesday Thursday Friday

1

RUNNINGGroup A

2

LIFT3

RUNNINGGroup B

4LIFT& RUN - Group C

5

7WEEK 4LIFT

8

RUNNINGGroup A

9

LIFT10

RUNNINGGroup B

11

LIFT& RUN - Group C

12

14WEEK 5LIFT

15Phase II of RunningProgram!!

RUNNINGGroup A

16LIFT 17Phase II of RunningProgram!!

RUNNINGGroup B

18LIFT& RUN - Group C

Phase II of RunningProgram!!

19

21WEEK 6LIFT

22

RUNNINGGroup A

23

LIFT24

RUNNINGGroup B

25

LIFT& RUN - Group C

26

28

OFF WEEK

REST

29

REST

30

REST

7/29/2019 2010 Workout

15/26

July 2010Monday Tuesday Wednesday Thursday Friday

1

REST

2

REST

3

R

5

WEEK 7LIFT

6

RUNNINGGroup A

7

LIFT8

RUNNINGGroup B

9

LIFT& RUN - Group C

10

12

WEEK 8LIFT

13

Phase II I ofRunning Program!!

RUNNINGGroup A

14

LIFT

15

Phase II I ofRunning Program!!

RUNNINGGroup B

16

LIFT& RUN - Group C

Phase III ofRunning Program!!

17

19

WEEK 9LIFT

20

RUNNINGGroup A

21

LIFT22

RUNNINGGroup B

23

LIFT& RUN - Group C

24

26WEEK 10LIFT

27MINI GAMP

RUNNINGGroup A

28

LIFT

29

RUNNINGGroup B

30

LIFT& RUN - Group C

31

7/29/2019 2010 Workout

16/26

August 2010Monday Tuesday Wednesday Thursday Friday

2

WEEK 11LIFT

3

RUNNINGGroup A

4

LIFT5

RUNNINGGroup B

6

LIFT& RUN - Group C

7

9

REST

10

REST

11

REST

12

REST

13

REST

14

STA

C

TE

16 17 18 19 20 21

23 24 25 26 27 28

30 31

7/29/2019 2010 Workout

17/26

SETS REPS Max% Res

Volume FrontSqts 30 2 55 45

Speed SpeedBench 6 3 55 45

Effort AboveKneePulls 5 5,5,4,4,4 75,80,85,85,88 1m

Aux.lift1 DBSLSquat 4 10eachleg

Aux.lift

2 ss1BB

Row/Lat

Pulldown 2 10each

exercise

Aux.lift3 BBGoodMorning 2 12

SETS REPS Max% Res

Speed SplitJerks 5 3 1m

Effort BBStepUps 4 8eachleg 2m

Volume BentoverBBRow 4 10

Aux.lift1 SADBSnatch 4 6 1m

Aux.lift2 DBBench/DBFly 3 10eachexercise

Aux.lift3 Rev.Hypers 2 15

SETS REPS Max% Res

Speed PauseSquats 5 3 55 1m

Volume Deadlift 6 4 70,70,75,75,80,80%

Effort InclBench 5 5,5,4,4,4 75,80,83,86,88

1m

2m

Aux.lift1 PullUps/1ArmRow 3 8

Aux.lift2 Rev.Lunge 3 8ea

Aux.lift3 HipLifts 2 15

PreWorkout

PreWorkout

PreWorkout

PostWorkout

May17,24,31

PostWorkout

May19,26,June2

PostWorkout

May21,28,June4

7/29/2019 2010 Workout

18/26

SETS REPS Max%

Volume 3PositionCleans 4 6 70,74,76,80

Effort BackSquats 3 x5&x3 75,80,84,86,88

Speed DBPowerJerksAlt 5 6 75,80,85,85,88

Aux.lift1 AlternatingDBIncl.Bench 8 3each

Aux.

lift

2 DB

Single

leg

Squats 3 8each

legAux.lift3 SeatedBarbellGoodmornings 2 15

SETS REPS Max%

Speed AboveKneeSGHighPulls 6 2

Volume PullUps 4 10

Effort BBStepUps 4 6eachleg

Aux.lift1 HaltingRDLw/5secHold 5 6

Aux.lift2 DBShrugs/BoxJumps 3 6ea

Aux.lift3 BirdDogs 2 15eachSide

SETS REPS Max%

Speed SpeedSquats 6 3 55

Effort FloorPress 5 5,4,3,3,3 75,77,77,82,82%

Volume DBHang

Clean&

Jerk 4 6

Aux.lift1 BarbbellRow/ReverseFly 3 8eachexercise

Aux.lift2 3waylunge 2 8eachexercise

Aux.lift3 SinglelegHipLifts 2 15ea

PreWorkout

PreWorkout

PreWorkout

PostWorkout

June7,14,21

PostWorkout

June9,16,23

PostWorkout

June11,18,25

7/29/2019 2010 Workout

19/26

SETS REPS %ofMax RestEffort FullHangCleans 4 5,4,4,4 75,80,82,84,84 2mSpeed StandingShoulderPress 5 3 1m30sVolume BBStepUps 5 8eachleg 2minAux.lift1 SuitcaseDeadlifts 3 10Aux.lift2 PullUps 3 8Aux.lift3 Supermans 2 12eachside

SETS REPS %ofMax RestSpeed PowerSnatch 5 3 2mEffort concentricFrontSquats 5 5 85%ofVolume DBCurlandPress 5 8 2mAux.lift1 DB3WayLunge 2 5eachlegAux.lift2 PlateRaise/ArnoldPress 3 10eachexerciseAux.lift3 BarbellGoodmornings 2 15

SETS REPS %ofMax RestSpeed BenchLockouts 6 5,4,4,3,3,3

80,85,88,90,90,

90 2m,2m

Effort CleanPulls 4 6 70,70,75,78%Volume BoxJumps 5 4 2mAux.lift1 AlternatingDBBench 4 10Aux.lift2 BentoverDBRow 3 12eacharmAux.lift3 SLDBRDL 2 15eachlegAux.lift4 PowerLegLifts 2 15ea

PostWorkout

PreWorkout

PreWorkout

PreWorkout

July5,12,19

PostWorkout

July7,14,21

PostWorkoutJuly9,16,23

7/29/2019 2010 Workout

20/26

SETS REPS Max% ReEffort PowerCleans 6 4,3,3,2,2,2 80,84,86,88,90,95 2mSpeed BarbellTLunges 4 6 2mVolume SpeedBench 6 2 57 30Aux.

lift

1 DB

Split

Jerks 4 6

Aux.lift2 StraightlegDeadlifts 2 12Aux.lift3 AlternatingSupermans 2 15eachside

SETS REPS Max% ReSpeed BackSquats 6 3,3,2,2,2,2 75,80,85,88,90,95 2mEffort HangSnatch 5 2 1mVolume AlternatingDBShoulderPress 4 6eacharm 2mAux.lift1 DBSingleLegSquat 4 6eachlegAux.lift2 DBFly/ChestPress 3 12eacharmAux.lift3 SeatedBarbellGoodmornings 2 15

SETS REPS Max% ReSpeed BenchPress 6 4,3,3,2,2,2

80,84,86,

88,90,95 2m

Effort SpeedSquats 6 2 57%Volume Deadlifts+RDL 4 6eachexercise 2mAux.lift1 InclineDBRow/HighCableRow 3 8eaAux.lift2 DBStepUp 2 12eachlegAux.lift3 RussianLegCurls 2 10

PreWorkout

PreWorkout

PreWorkout

PostWorkout

July26,August2

PostWorkoutJuly28,August4

PostWorkoutJuly30,August6

7/29/2019 2010 Workout

21/26

Agility,Speed,andConditioningDrillDiagrams1.) L Drill

1 - Starting from sprinters stance, sprint 5yds touch line w/ lt hand

2 - Turn and sprint back to starting line and touch line with rt hand

5 yards 3 - Turn and sprint to second cone, round the corner and figure 8 cone three

4 - Make a tight lt turn around cone two and finish through cone one

2.) T Drill

1 - Sprint 5yds on rt. Side of start/finish cone

2 - touch middle cone and shuffle to rt cone

3 - touch rt cone and shuffle to lt cone

4 - touch lt cone and shuffle back to middle cone

5 - touch middle cone and backpedal through finish

3.) Wave Drill

5 yards

start/finish

start/finish

10 yards

5 yards

1 - Starting in a two point stance sprint in an anglefrom one cone to the next, planting and driving o

your outside foot.

2 - Finish w/ a 5 yard burst.

start finish

4.) Pro Agility Drill

1 - Start in three point stance. Turn lt or rt and sprint 5yds

2 - touch line and sprint 10yds in the opposite direction

3 - touch line and turn and sprint 5yds (through the middle cone)

*As a variation, DB's & LB's should perform this as a

sprint-backpedal-sprint transition drill

start/finish

5 yards

5 yards

VALLEY WILL ROLL

7/29/2019 2010 Workout

22/26

Agility,Speed,andConditioningDrillDiagrams5.) Multi. Directional Drill

1 - Start on stomach/ position stance. Get up and sprint to cone 2

2 - Pivot around cone 2 w/ inside hand on ground and sprint to cone 3

3 - Pivot around cone 3 w/ inside hand on ground and sprint to cone 4

4 - touch cone 4 w/ hand and backpedal through finish

start finish

6.) Star Drill

1 - Starting at the middle cone, continuously shuffle in and out touching each cone and

(Each cone is 2.5 yards apart. Corner cones are 5 yards apart.)

7.) Gasser's

sideline

3 yards

5 yards

2.5 yards

always returning to the middle cone before going in a clockwise diretion to the next cone

2.5 yards

53 yards

sideline

8.) 250 Yard Shuttle Run

25 yard

x10

50 yards x 5

Weeks 2 & 4Weeks 1 & 3

VALLEY WILL ROLL

7/29/2019 2010 Workout

23/26

Agility,Speed,andConditioningDrillDiagrams9.) 40/60 Yard Shuttle Run

10 yds

5 yds

15 yds

10 yds

5 yds

40 yd Shuttle - Big Skill

60 yd Shuttle - Skill, Elite Skill

"Itisn'thardtobegoodfromtimetotimeinsports.What'stoughisbeinggoodeveryday!!"

Willie Mays

VALLEY WILL ROLL

7/29/2019 2010 Workout

24/26

VIKINGRUNNINGWORKOUTPhase I: Week s 1 - 4 (May 18 - June 11)

Active Warm-Up/Mobility Volume45 degree Lunge 10 yards

Walking High Knees 10 yards

Reverse Lunge 10 yards

Jogging Butt Kicks 10 yards

Backwards Run 10 yards

Straight Leg Bounds 10 yardsHigh Knee Carioca rt 20 yards w/ 20 yard jog

High Knee Carioca lt 20 yards w/ 20 yard jog

Build Ups 2x To 30 yards, decelerate for 10 yards

GROUP A (Tuesday) Volume

Vertical Plyo's

1)Tuck J umps - single rep 3x8

2) Squat J umps - multiple reps 3x12

Lateral Plyo's

1) Single Leg 6" High Hurdle Hops - single rep 4x6 each

2) Double Leg 12" High Hurdle Hops - multiple reps 4x10 secs.

Agility Drills

1) L Drill (w/ min. rest period) x5

2)T Drill (w/ min. rest period) x5 3) Wave Drill (w/ 0:45 secs. rest period) x5

GROUP B (Thursday) Volume

Plyo's

1) Skip for Height 2x30 yards

2) Skip for Distance 2x30 yards

3) Standing Broad J ump - single 2x30 yards

4) Single Leg Long J ump - All Rt Leg then All Lt Leg 30 yards each leg

Speed Drills

1) 40 yard Sprints from Track Start 7x w/ jog back (2:30 rest before 30's)

2) 30 yard Sprints from Track Start 4x w/ jog back (2 min. rest before 20's)

3) 20 yard Sprints from Track Start 6x w/ jog back (1:30 rest before 10's) 4) 10 yard Sprints form Track Start 3x w/ jog back

GROUP C (Friday) Volume

Agility Drills

1) Star Drill (w/ min rest period) x5

2) Pro Agility Drill (w/ 0:45 rest period) x5

3) Multi Directional Drill (w/ 0:45 rest period) x5

Interval Training 1) 250 Yard Shuttle Runs wk 1, 2, 3, 4

Big Skill - Goal Time 1:12 (Rest Period 3:32) x 4, 5, 5, 6 Big Skill = OL/DL

Skill - Goal Time 1:09 (Rest Period 3:27) x 4, 5, 5, 6 Skill = QB/TE/FB/LBElite Skill - Goal Time 1:05 (Rest Period 3:15) x 4, 5, 5, 6 Elite Skill = RB/WR/DB

Post Work Out/Flexibility VolumeStanding Straight Leg 30 count

Standing Quad L&R 30 count

Standing Groin L&R 30 count

Iron Cross Stretch L&R 30 count

Scoripion L&R 30 count

7/29/2019 2010 Workout

25/26

VIKINGRUNNINGWORKOUTPhase II : Week s 5 - 7 June 15 - July 9



Reverse Lunge w/ arm action 10 yards







Vertical Plyo's (SAND PIT OR BARE FOOT)

1)Tuck J umps - multiple reps 3x12

2) Squat J umps - single rep 3x8

Lateral Plyo's (SAND PIT OR BARE FOOT)

1) Single Leg 12" High Hurdle Hops - single rep 4x6 each

2) Double Leg 6" High Hurdle Hops - multiple reps 4x10 secs.

Agility Drills




Plyo's (SAND PIT/ BARE FOOT)



3) Standing Broad J ump - single 2x30 yards

4) Alt. Single Leg Long J ump - multiple (Bounding) 2x30 yards

Speed Drills (BARE FOOT)

1) 40 yard Sprints from Track Stance 5x w/ jog back (2:30 rest before 30's) 2) 30 yard Sprints from Position Specific Stance 5x w/ jog back (2 min. rest before 20's) 3) 20 yard Sprints from Track Stance 5x w/ jog back (1:30 rest before 10's) 4) 10 yard Sprints form Position Specific Stance 5x w/ jog back


Agility Drills - *For variation, substitute position specific drills.

1) Star Drill (w/ min. rest period) x4

2) Pro Agility Drill (w/ 0:45 rest period) x6


Interval Training 1) Gasser's

Big Skill - Goal Time 0:50 (Rest Period 2:30) x5 Big Skill = OL/DL

Skill - Goal Time 0:47 (Rest Period 2:19) x5 Skill = QB/TE/FB/LBElite Skill - Goal Time 0:42 (Rest Period 2:04) x5 Elite Skill = RB/WR/DB



Standing Groin L&R 30 count

Iron Cross Stretch L&R 30 count

Scoripion L&R 30 count

7/29/2019 2010 Workout

26/26

VIKINGRUNNINGWORKOUTPhase II I: Week s 8 - 11 July 13 - August 6



Reverse Lunge w/ arm action 10 yards







Vertical Plyo's (choose)

1)Tuck J umps - (continuous or single reps) 3x10

2) Squat J umps - (single or continuous reps) 3x10

Lateral Plyo's

1) Single Leg 6" High Hurdle Hops - continuous reps 4x10 secs.

2) Double Leg 12" High Hurdle Hops - single rep 4x6 each

Agility Drills




Plyo's



3) Standing Broad Jump - single rep 2x30 yards

4) Alt. Single Leg Long J ump - continuous (Bounding) 2x40 yards

Speed Drills

1) 40 yard Sprints from Position Specific Start 4x w/ jog back (2:30 rest before 30's)

2) 30 yard Sprints from Position Specific Start 6x w/ jog back (2 min. rest before 20's) 3) 20 yard Sprints from Position Specific Start 3x w/ jog back (1:30 rest before 10's) 4) 10 yard Sprints form Position Specific Start 7x w/ jog back


Agility Drills - * For variation, substitute position specific drills.

1) Star Drill (w/ min. rest period) x4 2) Wave Drill (w/ 0:45 rest period) x7


Interval Training 1) 40/60 Yard Shuttle Runs wk 8,9,10,11

Big Skill- 40 yd - Goal Time 0:11 (Rest Period 0:33) x12,14,16,18 Big Skill = OL/DL

Skill- 60 yd - Goal Time 0:16 (Rest Period 0:45) x12,14,16,18 Skill = QB/TE/FB/LBElite Skill- 60yd - Goal Time 0:14 (Rest Period 0:42) x12,14,16,18 Elite Skill = RB/WR/DB



Documents

2010 Workout