Otterbein Football Workout

8/14/2019 Otterbein Football Workout

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1. Enclosed is a copy of your 2007 Summer Lifting Program.

2. Please print it out and refer to it during your workouts.3. Weeks 1-9 you lift and run 4 days per week.4. Week 10 you lift 3 times and run 2 times.5. Freshmen please skip the power lifts unless you have a coach

that can or has taught you the proper technique for these lifts.6. Make sure to get good rest and a healthy diet.7. The better shape you come to camp in, the less we condition.8. If you have questions please email me at [email protected]

9. Be disciplined in your summer preparation and know that your your teammates are working hard and counting on you!!!

10.Have a great summer and prepare to compete for the OACChampionship!!!

2007 Otterbein Football


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Monday Tuesday Wednesday Thurday FridayWEEK 1 11-Jun 12-Jun OFF 14-Jun 15-Jun WEEK 2 18-Jun 19-Jun OFF 21-Jun 22-Jun WEEK 3 25-Jun 26-Jun OFF 28-Jun 29-Jun

Monday Tuesday Wednesday Thurday FridayWEEK 4 2-Jul 3-Jul OFF 5-Jul 6-Jul WEEK 5 9-Jul 10-Jul OFF 12-Jul 13-Jul WEEK 6 16-Jul 17-Jul OFF 19-Jul 20-Jul WEEK 7 23-Jul 24-Jul OFF 26-Jul 27-Jul WEEK 8 30-Jul 31-Jul

Monday Tuesday Wednesday Thurday FridayWEEK 8 2-Aug 3-Aug WEEK 9 6-Aug 7-Aug OFF 9-Aug 10-Aug

WEEK 10 13-Aug 14-Aug OFF 16-Aug 17-Aug

SUMMER WORKOUTSJUNE

JULY

AUGUST


3/14

Monday Tuesday Thursday FridayWarm-U : Warm-U : Warm-U : Warm-U :

1. Dot Drills 5 Sets 30 Sec.(size) 1. Dot Drills 5 Sets 30 Sec.(speed) 1. Dot Drills 5 Sets 30 Sec.(size) 1. Dot Drills 5 Sets 30 Sec.(braun)2. Jump Rope 5 Sets 30 Sec (speed) 2. Jump Rope 5 Sets 30 Seconds(Braun) 2. Jump Rope 5 Sets 30 Sec (speed) 2. Jump Rope 5 Sets 30 Sec (size)3. Ladder drills (braun) 3. Ladder drills (size) 3. Ladder drills (braun) 3. Ladder drills (speed) Rotation 1 Rotation 1 Rotation 1 Rotation 1

Body Core Body Core Body Core Body Core Hanging Leg Raises - 3 sets - 30 sec Bic cle Abs 30 Sec x 3 Hanging Leg Raises - 3 sets - 30 sec Bic cle Abs 30 Sec x 3Medicine Ball Stack Crunches - 3 sets - 30 sec Crunches on the Physio ball 30 sec x 3 Medicine Ball Stack Crunches - 3 sets - 30 sec Crunches on the Physio ball 30 sec x 3

Power Power Power Power Jump Shrugs (clean grip) 4x3 Lunges (each leg) 3x5 Jump Shrugs (clean grip) 4x3 Lunges (each leg) 3x5

Chest Romanian deadlift 3x5 Chest Romanian deadlift 3x5Bench Press (warm up 12 reps) Legs Bench Press (warm up 12 reps) Legs

50%,55%,60% - 12 Reps Squat (warm up - 12 reps) 50%,55%,60% - 12 Reps Front Squat 3x1250%,55,60 - 12 Reps Comfortable weight

Rotation 2 Rotation 2 Rotation 2 Rotation 2Shoulders Back Shoulders Back

Seated Dumbell Press 3x12 Barbell Shrugs 3x12 Standing Front Shoulder Press 3x12 Barbell Shrugs 3x12Dumbell Lateral Raises 3x12 Seated Row 3x12 Upright Rows 3x12 Lat Pulldowns 3x12(front)

Triceps Lower Back+Hams Triceps Lower Back+Hams ose r p x e s n x ose r p x e s n x

Biceps Reverse Hyperextension 2x15 Biceps Back Extensions 2x15Barbell Curls 3 sets of 12 reps Calf Dumbbell Curls 3x10 Calf Rotation 3 Seated Calf Raises 2x15 Rotation 3 Standing Calf Raises 3x12

Wrist Forearm Wrist Forearm Barbell Wrist Curls 3x10 Barbell Wrist Curls 3x10

Neck Neck Partner Neck 1 set 12 reps each directions Partner Neck 1 set 12 reps each directions

FS /SAS: Sets Re s Intensit /Tem o 1. Dot Drill 3 15 Rapid, Controlled Footwork 2. Quickies Forward Only 2 15 100%3. Lean-Fall-Run 2 5 @ 20 yards 100%; Focus on Rapid Acceleration

4. Partner Resisted Races 2 5 @ 20 yards 100%; Focus on Rapid Acceleration

RNT: Sets Re s Intensit /Tem o 1. Sagittal Plane Box Hops 4 inBox

3 8 Quiet & Controlled Landings On &Off Box

2. Frontal Plane Box Hops 4 inBox


3. Transverse Plane Box Hops 4in Box


LSA: Sets Reps Intensity/Tempo 1. The Series @ 8 yards Shuffle(facing right) down & back; Sprint & backpedal; Shuffle (facing left)down & back; Backpedal &Sprint; Repeat

3 1 Rapid Footwork; RapidAcceleration & Deceleration

2. Quickies X-Overs Only 2 15 100%

Otterbein Football Lifting Week 1

Monday and Thursday

Tuesday and Friday


4/14

Monday Tuesday Thursday FridayWarm-Up: Warm-U : Warm-Up: Warm-U :

1. Dot Drills 5 Sets 30 Sec.(size) 1. Dot Drills 5 Sets 30 Sec.(speed) 1. Dot Drills 5 Sets 30 Sec.(size) 1. Dot Drills 5 Sets 30 Sec.(braun)2. Jump Rope 5 Sets 30 Sec (speed) 2. Jump Rope 5 Sets 30 Seconds(Braun) 2. Jump Rope 5 Sets 30 Sec (speed) 2. Jump Rope 5 Sets 30 Sec (size)3. Ladder drills (braun) 3. Ladder drills (size) 3. Ladder drills (braun) 3. Ladder drills (speed) Rotation 1 Rotation 1 Rotation 1 Rotation 1

Body Core Body Core Body Core Body Core Hanging Reverse crunch - 3 sets - 30 sec Bicycle Abs 30 Sec x 3 Hanging Leg Raises - 3 sets - 30 sec Bicycle Abs 30 Sec x 3Medicine Ball Stack Crunches - 3 sets - 30 sec Crunches on the Physio ball 30 sec x 3 Medicine Ball Stack Crunches - 3 sets - 30 sec Crunches on the Physio ball 30 sec x 3Physio ball leg lifts 3x30 sec Side Crunches 2x30 sec Physio ball leg lifts 3x30 sec Side Crunches 2x30 sec

Power Power Power Power Jump Shrugs (clean grip) 4x3 Lunges 3x5 Jump Shrugs (snatch grip) 4x3 Lunges 3x5Hang Snatch High Pulls 3x3 Romanian Deadlift 3x5 Hang Snatch High Pulls 3x3 Romanian Deadlift 3x5

Chest Legs Chest Legs Bench Press (warm up 12 reps) Squat (warm up - 12 reps) Bench Press (warm up 12 reps) Front Squat 3x12

55%,60%,65% - 12 Reps 55%,60%,65% - 12 Reps 55%,60%,65% - 12 Reps Rotation 2 Rotation 2 Rotation 2 Rotation 2

Shoulders Back Shoulders Back Seated Dumbell Press 3x12 Bent over rows 3x12 Standing Front Shoulder Press 3x12 Bent over rows 3x12Dumbell Lateral Raises 3x12 Seated Row 3x12 Upright Rows 3x12 Lat Pulldowns 3x12(front)

Triceps Lower Back+Hams Triceps Lower Back+Hams Close Grip Bench 3x12 Glute Ham Hypers 3x10 Close Grip Bench 3x12 Helsinki 2x10

Biceps Reverse Hyperextension 3x15 Biceps Reverse Hyperextension 2x15Barbell Curls 3 sets of 12 reps Roman Chair 3x10 Barbell Curls 3 sets of 12 reps Calf Rotation 3 Rotation 3 Seated Calf Raises 3x15

Wrist Forearm Wrist Forearm Barbell Wrist Curls 2x10 Calf Barbell Wrist Curls 2x10

Neck Standing Calf Raises 2x12 Neck Partner Neck 1 set 12 reps each directions Partner Neck 1 set 12 reps each directions

FSQ/SAS: Sets Reps Intensity/Tempo 1. Dot Drill 3 15 Rapid, Controlled Footwork 2. Quickies Forward Only 2 15 100%3. Lean-Fall-Run 2 5 @ 20 yards 100%; Focus on Rapid Acceleration


RNT: Sets Reps Intensity/Tempo 1. Sagittal Plane Box Hops 4 inBox






LSA: Sets Reps Intensity/Tempo 1. The Series @ 8 yards Shuffle(facing right) down & back; Sprint & backpedal; Shuffle (facing left)

down & back; Backpedal &Sprint; Repeat




Monday and Thursday

Tuesday and Friday


5/14


1. Dot Drills 5 Sets 30 Sec.(size) 1. Dot Drills 5 Sets 30 Sec.(speed) 1. Dot Drills 5 Sets 30 Sec.(size) 1. Dot Drills 5 Sets 30 Sec.(braun)2. Jump Rope 5 Sets 30 Sec (speed) 2. Jump Rope 5 Sets 30 Seconds(Braun) 2. Jump Rope 5 Sets 30 Sec (speed) 2. Jump Rope 5 Sets 30 Sec (size)3. Ladder drills (braun) 3. Ladder drills (size) 3. Ladder drills (braun) 3. Ladder drills (speed) Body Core Body Core Body Core Body Core Cardinal Leg Raises 3x30 Physio ball leg lifts 3x30 sec Cardinal Leg Raises 3x30 Physio ball leg lifts 3x30 secRocky Abs 3x30 Bic cle Abs 30 Sec x 3 25# PLATE CRUNCES (FT ON BENCH) Bic cle Abs 30 Sec x 3Twisting Regular Situps 3x30 Regular Situps 3x30 Twisting Regular Situps 3x30 Regular Situps 3x30 Rotation 1 Rotation 1 Rotation 1 Rotation 1Power Power Power Power Power Pulls (clean grip) 3x3 Barbell Lunges 3x5 OVERHEAD SQUAT BARBELL WITH 4X3 Sumo Deadlift 4x3Hang Snatch 3x3 Sumo Deadlift 4x3 Hang Snatch 3x3 Power Pulls 3x3 Chest Legs Chest Legs Bench Press (warm up 10 reps) Squat (warm up - 10 reps) INCLINE BENCH WARMUP Front Squat 5x6(heavier weight)

55% - 8 Reps 55% - 8 Reps 4X8 Calf Raises 3x860% - 8 Reps 60% - 8 Reps DB BENCH ON PHYSIO/3X1065% - 8 Reps 65% - 8 Reps70% - 8 Reps 70% - 8 Reps

Medicine Ball Pushups 3x10 Calf Raises 3x8 Shoulders Lower Back + Hams Shoulders Lower Back + Hams

Military Press in front 3x8 Glute Ham Hypers 3x10 Standing Shoulder Front Press 3x8 Glute Ham Hypers 3x10Side Raises 3x8 Reverse Hyperextension 3x15 Reverse Hyperextension 3x15

Roman Chair 3x15 Roman Chair 3x15 Rotation 2 Rotation 2 Rotation 2 Rotation 2Triceps Biceps Triceps Biceps Lying Triceps Extension Barbell Curls 4 sets of 8 reps CLOSE GRIP BENCH 3X8 21's

(barbell or curl bar) 3 sets 8 reps Back Back Neck Barbell Shrugs 3x8 Neck LAT. PULLDOWNS 3X8Partner Neck 1 set 12 reps each directions Seated Row 3x8 Partner Neck 1 set 12 reps each directions

Wrist Forearm Wrist Forearm Barbell Wrist Curls 3x12 Barbell Wrist Curls 3x12

FSQ/SAS: Sets Reps Intensity/Tempo 1. Dot Drill 3 15 Rapid, Controlled Footwork 2. Quickies Forward Only 2 15 100%

3. Lean-Fall-Run 2 5 @ 20 yards 100%; Focus on Rapid Acceleration


RNT: Sets Reps Intensity/Tempo 1. Sagittal Plane Box Hops 4 inBox






LSA: Sets Reps Intensity/Tempo

1. The Series @ 8 yards Shuffle(facing right) down & back; Sprint & backpedal; Shuffle (facing left)down & back; Backpedal &Sprint; Repeat




Monday and Thursday

Tuesday and Friday


6/14


1. Ladders 6 Sets 35 Sec. Jump Rope 5 Sets 40 Seconds Dot Drills 5x35 sec Box Jumps 5x35 sec Body Core Body Core Body Core Body Core Hanging Leg Raises - 3 sets - 30 sec Physio ball leg lifts 3x30 sec Partner Leg Throws 3x30 Cardinal Leg Raises 3x30Hanging Twist crunches 3x20 sec Bic cle Abs 30 Sec x 3 Polar Bears 4x30 25# PLATE CRUNCES (FT ON BENCH) 3x30 secReverse Crunches on bench 3x30 Regular Situps 3x30 Reverse Crunches on bench 3x30 Twisting Regular Situps 3x30 Power Power Power Power Snatch High Pulls 3x3 Box Steps 4x3 Clean Pulls from the floor 4x3 Box Step Ups (each leg) 3x4OVERHEAD SQUAT BARBELL WITH 4X3 Snatch Deadlift 4x3 Push Press 4x5 Snatch Deadlift 4x3 Chest Legs Chest Legs Bench Press (warm up 8 reps) Squat (warm up - 10 reps) INCLINE BENCH WARMUP Front Squat 4x6

60% - 8 Reps 60% - 8 Reps Warm up of 8 then 4X8 Standing Calf Raises 4x865% - 8 Reps 65% - 8 Reps Alt. DB BENCH ON PHYSIO 3X1070% - 8 Reps 70% - 8 Reps75% - 8 Reps 75% - 8 Reps

Standing Calf Raises 4x8 Shoulders Lower Back + Hams Shoulders Lower Back + Hams Seated Alt Dumbell Press 3x8 Glute Ham Hypers 2x10 Military Barbell 3x8 Glute Ham Hypers 3x10Dumbell Front Raises 3x8 Reverse Hyperextension 3x15 Upright Rows 3x8 Reverse Hyperextension 3x15

Roman Chair 3x15 Roman Chair 3x15 Triceps Back Triceps Back Close Grip Bench Stab-Star t 4x8 Lat. Pulls 3x8 Bench Dips 4x8 W/WEIGHT Barbell Shrugs 3x8 Wrist Forearm Barbell Shrugs 3x8 Seated Row 3x8Barbell Wrist Curls 3x12 Biceps Wrist Forearm Biceps

Barbell Curls 4 sets of 8 reps Barbell Wrist Curls 3x12 3x21's Neck Neck Partner Neck 1 set 12 reps each directions Partner Neck 1 set 12 reps each directions

FS : Sets Re s Intensit /Tem o 1. Dot Drill (w/8 yard Sprint Out on Last Rep)

3 15 100%; Rapid Acceleration intoSprtin

2. Quickies Forward Only ( w/8 yard Sprint Out on Last Rep )

2x/each 15 100%

3. 50 yard Sprint Cycle Sprint 10 yards & back; 20 second rest;immediately sprint 20 yards &back; repeat @ 30, 40 & 50 yards

2 1 Rapid Acceleration & Speed

RNT: Sets Reps Intensity/Tempo

1. Scissor Jumps 3 8 100%; Focus on Power 2. Skaters 3 8 100%; Focus on Power 3. Repeated Long Jumps 3 8 100%; Good Landing Mechanics

LSA: Sets Reps Intensity/Tempo

1. The Series @ 10 yards Shuffle (facing right) down &back; Sprint & backpedal; Shuffle(facing left) down & back;

Backpedal & Sprint; Repeat


2. Quickies X-Overs Only ( w/8 yard Sprint Out on Last Rep )

3 15 100%


Monday and Thursday

Tuesday and Friday


7/14

Monday Tuesday Thursday ThursdayWarm-U : Warm-Up: Warm-Up: Warm-Up:

1. Dot Drills 5 Sets 30 Sec.(size) 1. Dot Drills 5 Sets 30 Sec.(speed) 1. Dot Drills 5 Sets 30 Sec.(size) 1. Dot Drills 5 Sets 30 Sec.(braun)2. Jump Rope 5 Sets 30 Sec (speed) 2. Jump Rope 5 Sets 30 Seconds(Braun) 2. Jump Rope 5 Sets 30 Sec (speed) 2. Jump Rope 5 Sets 30 Sec (size)3. Ladder drills (braun) 3. Ladder drills (size) 3. Ladder drills (braun) 3. Ladder drills (speed) Body Core Body Core Body Core Body Core Physio ball leg lifts 3x30 sec Partner Leg Throws 3x30 Cardinal Leg Raises 3x30 Bicycle Abs 30 Sec x 3Bicycle Abs 30 Sec x 3 Polar Bears 4x30 25# PLATE CRUNCES (FT ON BENCH) Crunches on the Physio ball 30 sec x 3Regular Situps 3x30 Reverse Crunches on bench 3x30 25# partner plate twists Polar Bears 4x30 Power Power Power Power Deadlift to the knee 2x5 Box Step Ups (each leg) 3x4 Hang Snatch Combo Push Press 4x5Hang Clean Combo with weighted vests HS Jump Shrug 3x1 Box Step Ups (each leg) 3x4Jump Shrug 3x1 HS High Pull 3x1 with weighted vestsHang Clean Pull 3x1 Hang Snatch 3x1Hang Clean 3x1 Legs Chest Legs Chest Squat (warm up - 8 reps) Bench Press (warm up 8 reps) Front Squat 4x6 Incline Bench 4x6

65% - 6 Reps 65% - 6 Reps Standing Calf Raises 4x8 Medicine Ball Pushups 4x1070% - 6 Reps 70% - 6 Reps75% - 6 Reps 75% - 6 Reps80% - 6 Reps 80% - 6 Reps

Back Shoulders Back Shoulders Lat Pulldowns 3x8 Seated Alternate Dumbell Press Seated Rows 3x8 Standing Front Shoulder Press 3x8Dumbbell Bent Over Row 3x8 3 sets - 8 reps Pullups 3x5-10 Biceps Triceps Lower Back Triceps Countdowns Start at 10 go 1 Lying Triceps Extension Glute Ham Hypers 2x10 Close Grip 4x8

Back Up 10-1 (barbell or curl bar) 4 sets 8 reps Reverse Hyperextension 3x15 Wrist ForearmCalf also add close right after each set 4x Roman Chair 3x15 Barbell Wrist Curls 3x10Standing Calf Raises 4x8 Wrist Forearm Biceps Neck

Barbell Wrist Curls 3x10 Barbell Curls 4x8 Partner Neck 1 set 12 reps each directions Neck Partner Neck 1 set 12 reps each directions

FSQ: Sets Reps Intensity/Tempo 1. Dot Drill (w/8 yard Sprint Out on Last Rep)


2. Quickies Forward Only ( w/8

yard Sprint Out on Last Rep )

2x/each 15 100%



RNT: Sets Reps Intensity/Tempo 1. Scissor Jumps 3 8 100%; Focus on Power 2. Skaters 3 8 100%; Focus on Power 3. Repeated Long Jumps 3 8 100%; Good Landing Mechanics

LSA: Sets Reps Intensity/Tempo 1. The Series @ 10 yards Shuffle (facing right) down &back; Sprint & backpedal; Shuffle(facing left) down & back;

Backpedal & Sprint; Repeat


2. Quickies X-Overs Only ( w/8 yard Sprint Out on Last Rep )

3 15 100%


Monday and Thursday

Tuesday and Friday


8/14

Monday Tuesday Thursday FridayWarm-U : Warm-Up: Warm-Up: Warm-Up:

1. Dot Drills 5 Sets 30 Sec.(size) 1. Dot Drills 5 Sets 30 Sec.(speed) 1. Dot Drills 5 Sets 30 Sec.(size) 1. Dot Drills 5 Sets 30 Sec.(braun)2. Jump Rope 5 Sets 30 Sec (speed) 2. Jump Rope 5 Sets 30 Seconds(Braun) 2. Jump Rope 5 Sets 30 Sec (speed) 2. Jump Rope 5 Sets 30 Sec (size)3. Ladder drills (braun) 3. Ladder drills (size) 3. Ladder drills (braun) 3. Ladder drills (speed) Body Core Body Core Body Core Body Core Physio ball leg lifts 3x30 sec Partner Leg Throws 3x30 Butt Bumpers 3x35 Bicycle Abs 30 Sec x 3Bic cle Abs 30 Sec x 3 Polar Bears 6x30 25# PLATE CRUNCES (FT ON BENCH) 3x35 Crunches on the Physio ball 30 sec x 3Regular Situps 3x30 Reverse Crunches on bench 3x30 25# PLATE Twists 3x35 Polar Bears 4x30 Power Power Power Power Deadlift to the knee 2x5 Box Step Ups (each leg) 3x4with weighted vests Hang Snatch Combo Push Press 4x5Hang Clean Combo Chest Snatch Squat 3x2 Box Step Ups (each leg) 3x4with weighted vestsJump Shrug 3x2 Bench Press (warm up 8 reps) HS Jump Shrug 3x2 with weighted vestsHang Clean Pull 3x2 65% - 6 Reps HS High Pull 3x2Hang Clean 3x2 70% - 6 Reps Hang Snatch 3x2 Legs 75% - 6 Reps Legs Chest Squat (warm up - 8 reps) 80% - 6 Reps Front Squat 4x6 Incline Dbells 3x8

65% - 6 Reps Shoulders Standing Calf Raises 4x8 Physio Ball Dumbbell Press 3x870% - 6 Reps Seated Alternate Dumbell Press 3x8 Back Shoulders 75% - 6 Reps Lateral Raises in front 3x8 Seated Rows 3x8 Standing Front Shoulder Press 3x880% - 6 Reps Triceps Skill/Braun Pullups 3x10 Side Raises 3x8

Standing Calf Raises 4x8 Lying Triceps Extension Size Lat. Pulldowns in front 3x8 TricepsBack (barbell or curl bar) 4 sets 8 reps Lower Back Bench Dips 4x8w/weightLat Pulldowns 3x8 also add close right after each set 4x Glute Ham Hypers 2x10 Wrist Forearm Dumbbell Bent Over Row 3x8 Wrist Forearm Reverse Hyperextension 3x15 Barbell Wrist Curls 3x10 Biceps Barbell Wrist Curls 3x10 Roman Chair 3x15 Neck Countdowns Start at 10 go 1 Neck Biceps Partner Neck 1 set 12 reps each directions

Back Up 10-1 Partner Neck 1 set 12 reps each directions 3x21's

FSQ: Sets Reps Intensity/Tempo 1. Dot Drill (w/8 yard Sprint Out on Last Rep)


2. Quickies Forward Only ( w/8 yard Sprint Out on Last Rep )

2x/each 15 100%



RNT: Sets Reps Intensity/Tempo 1. Scissor Jumps 3 8 100%; Focus on Power 2. Skaters 3 8 100%; Focus on Power 3. Repeated Long Jumps 3 8 100%; Good Landing Mechanics

LSA: Sets Reps Intensity/Tempo 1. Sagittal Plane Cone Hops into10 yard Sprint (4 hops)

3 1 Rapid Hops & Acceleration intoSprint

2. Frontal Plane Cone Hops into 10

yard Sprint (4 hops)

3 1 Rapid Hops & Acceleration into

Sprint


Monday and Thursday

Tuesday and Friday


9/14


1. Dot Drills 5 Sets 35 Sec.(size) 1. Dot Drills 5 Sets 30 Sec.(speed) 1. Dot Drills 5 Sets 30 Sec.(size) 1. Dot Drills 5 Sets 30 Sec.(braun)2. Jump Rope 5 Sets 35 Sec (speed) 2. Jump Rope 5 Sets 30 Seconds(Braun) 2. Jump Rope 5 Sets 30 Sec (speed) 2. Jump Rope 5 Sets 30 Sec (size)3. Ladder drills (braun) 3. Ladder drills (size) 3. Ladder drills (braun) 3. Ladder drills (speed) Body Core Body Core Body Core Body Core Physio ball leg lifts 3x35 sec Partner Leg Throws 3x35 Butt Bumpers 3x35 Bicycle Abs 3x35Bic cle Abs 35 Sec x 3 Polar Bears 3x40 switch at 20 25# PLATE CRUNCES (FT ON BENCH) 3x35 Flutter Kicks 3x35Supermans 3x35 Reverse Crunches on bench 3x35 25# PLATE Twists 3x35 Regular Situps 3x35 Power Power Power Power Clean Pulls 3x2 Clean Pulls from floor 3x3 Hang Snatch Combo Push Press 5x3Hang Clean 4x3 Sumo Deadlift 4x3 Snatch Squat 3x2 Box Step Ups (each leg) 3x4with weighted vests

Chest HS Jump Shrug 3x2Bench Press (warm up 8 reps) HS High Pull 3x2

Legs 55,65,70,75,90 %x3 Hang Snatch 3x2Squat (warm up - 8 reps) Pushups on Med Ball 3x10 Legs Chest

55% - 3 Reps Front Squat 4x6 Incline 4x665% - 3 Reps Shoulders Standing Calf Raises 4x8 Bench Lockouts in the rack 4x470% - 3 Reps Seated Plate Raises 2x20 Back Shoulders 75% - 3 Reps Seated Rows 3x8 21's front,side,bent over lat90% - 3 Reps Triceps Skill/Braun Pullups 3x10 Triceps

Piggyback Calf Raises 3x10 Close Grip 4x8 Size Lat. Pulldowns in front 3x8 Lying Triceps Extension Back Lower Back (barbell or curl bar) 4 sets 8 repsLat Pulldowns 4x6 Helsinki 2x10 close right after each set 4x8Dumbbell Bent Over Row 4x6 Wrist Forearm Reverse Hyperextension 3x15 Wrist ForearmBiceps Barbell Wrist Curls 3x10 Roman Chair 3x15 Barbell Wrist Curls 3x10Countdowns Start at 10 go 1 Neck Biceps Neck

Back Up 10-1 Partner Neck 1 set 12 reps each directions 3x21's Partner Neck 1 set 12 reps each directions

FSQ: Sets Reps Intensity/Tempo

1. Box Drop into 10 Yard Sprint 2 5 100%; Rapid Acceleration intoSprint

2. Skaters into 10 Yard Sprint (4skaters ea)

2 5 100%; Rapid Acceleration intoSprint

3. Zig-Zag Drill 8 cones, 10yards apart in zig-zag pattern;Sprint & rapidly backpedal throughzig-zag pattern




2. Frontal Plane Cone Hops into 10yard Sprint (4 hops)



Monday and Thursday

Tuesday and Friday


10/14


1. Dot Drills 5 Sets 30 Sec.(speed) 1. Dot Drills 5 Sets 30 Sec.(braun) 1. Dot Drills 5 Sets 30 Sec.(size) 1. Dot Drills 5 Sets 35 Sec.(size)2. Jump Rope 5 Sets 30 Seconds(Braun) 2. Jump Rope 5 Sets 30 Sec (size) 2. Jump Rope 5 Sets 30 Sec (speed) 2. Jump Rope 5 Sets 35 Sec (speed)3. Ladder drills (size) 3. Ladder drills (speed) 3. Ladder drills (braun) 3. Ladder drills (braun) Body Core Body Core Body Core Body Core Physio ball leg lifts 3x35 sec Partner Leg Throws 3x35 Butt Bumpers 3x35 Bic cle Abs 3x35Bicycle Abs 35 Sec x 3 Polar Bears 3x40 switch at 20 25# PLATE CRUNCES (FT ON BENCH) 3x35 Flutter Kicks 3x35Supermans 3x35 Reverse Crunches on bench 3x35 25# PLATE Twists 3x35 Regular Situps 3x35 Power Power Power Power Hang Clean 4x3 Clean Pulls from floor 3x3 Hang Snatch Combo Push Press 5x3

Sumo Deadlift 4x3 Snatch Squat 3x2 Box Step Ups (each leg) 3x4with weighted vests Chest HS Jump Shrug 3x2Bench Press (warm up 8 reps) HS High Pull 3x2





FSQ: Sets Reps Intensity/Tempo 1. Box Drop into 10 Yard Sprint 2 5 100%; Rapid Acceleration into

Sprint2. Skaters into 10 Yard Sprint (4skaters ea)


3. Zig-Zag Drill 8 cones, 10yards apart in zig-zag pattern;Sprint & rapidly backpedal through

zig-zag pattern




2. Frontal Plane Cone Hops into 10yard Sprint (4 hops)



Monday and Thursday

Tuesday and Friday


11/14

Monday Tuesday Thursday FridayWarm-U : Warm-U : Warm-U : Warm-U :

1. Dot Drills 5 Sets 30 Sec.(speed) 1. Dot Drills 5 Sets 30 Sec.(braun) 1. Dot Drills 5 Sets 30 Sec.(size) 1. Dot Drills 5 Sets 35 Sec.(size)2. Jump Rope 5 Sets 30 Seconds(Braun) 2. Jump Rope 5 Sets 30 Sec (size) 2. Jump Rope 5 Sets 30 Sec (speed) 2. Jump Rope 5 Sets 35 Sec (speed)3. Ladder drills (size) 3. Ladder drills (speed) 3. Ladder drills (braun) 3. Ladder drills (braun) Body Core Body Core Body Core Body Core Physio ball leg lifts 3x35 sec Partner Leg Throws 3x35 Butt Bumpers 3x35 Bic cle Abs 3x35Bic cle Abs 35 Sec x 3 Polar Bears 3x40 switch at 20 25# PLATE CRUNCES (FT ON BENCH) 3x35 Flutter Kicks 3x35Supermans 3x35 Reverse Crunches on bench 3x35 25# PLATE Twists 3x35 Regular Situps 3x35 Power Power Power Power Hang Clean 4x3 Clean Pulls from floor 3x3 Hang Snatch Combo Push Press 5x3

Sumo Deadlift 4x3 Snatch Squat 3x2 Box Step Ups (each leg) 3x4with weighted vests Chest HS Jump Shrug 3x2Bench Press (warm up 8 reps) HS High Pull 3x2





LSA: Sets Reps Intensity/Tempo 1. Star Drill @ 10 yards 2 setsShuffling; 2 sets Sprint/Backpedal

2 each 1 Rapid Acceleration, Deceleration &Change in Direction

2. Zig Zag Drill @ 10 yards 8cones set-up in zig zag pattern, 10yards apart. Sprint to cone, rapidlydecelerate, cut and accelerate tonext cone

5 1 Rapid Acceleration, Deceleration &Change in Direction

FSQ: Sets Reps Intensity/Tempo 1. Box Drop into 10 Yard Sprint 2 5 100%; Rapid Acceleration into

Sprint



3. Partner Resisted Races 2 5 100%; Rapid Acceleration intoSprint


Monday and Thursday

Tuesday and Friday


12/14

Dynamic Warm-Up: Laps Football Summer Week 10 Monday 1. Worlds Greatest 1+2 12. Butt Kickers Fwd & 13. Hi-Knee Form 14. Exaggerated Cariocaes 15. Power Skips 16. Pawing 17. Prancing Posturing! 18. B-Skips Rapid Fwd 19. Scorpions 10x10. Knee Rocks//Press 10x S eed Develo ment Sets Reps 1. Weighted Vests 3s(6) 20 yards2. Form Running 3s(6) 20 yards3. Parachutes 3s(6) 20 yards4. Partner Resisted 3s(6) 20 yards

Liftin Sets Reps Intensity/Tempo Rest Interval 1. Bench 4 8 55,65,75,80 90 seconds2. Standing Military 4 8 Medium Weight 90 seconds3. Box Stepups 4 5 Medium Weight 90 seconds4. Lat Pulls 4 8 Medium Weight 90 seconds5. Close Grip 4 8 Medium Weight 90 seconds6. Barbell Curls 4 8 Medium Weight 90 seconds7. Hang Clean 4 3 Medium Weight 90 seconds Abs Sets Reps Intensity/Tempo Rest Interval Crunches 3 35 seconds 60 secondsPolar Bears 3x40 switch at 20 3 35 seconds 60 seconds

LSA: Sets Reps Intensity/Tempo Rest Interval

1. Star Drill @ 10 yards 2 sets Shuffling; 2 setsSprint/Backpedal

2each

1 RapidAcceleration,

Deceleration &Change inDirection

90 seconds

2. Zig Zag Drill @ 10yards 8 cones set-up in

zig zag pattern, 10 yardsapart. Sprint to cone,rapidly decelerate, cut andaccelerate to next cone

5 1 RapidAcceleration,

Deceleration &Change inDirection

90 seconds

**Su er set if needed to make o faster

Monday


13/14

Dynamic Warm-Up: Laps Football Summer Week 10 Wednesday 1. Worlds Greatest 1+2 12. Butt Kickers Fwd & Bkwd 13. Hi-Knee Form Running 14. Exaggerated Cariocaes 15. Power Skips 1

6. Pawing 17. Prancing Posturing! 18. B-Skips Rapid Fwd & Bkwd 19. Scorpions 10x10. Knee Rocks//Press Ups 10x Speed Development Sets Reps 1. Jump Rope 3s 1 Minute2. 4 Hops to Sprint 3s(6) 20 yards3. 5 Cone Drill 3s4. Scissors/Skaters/Pike Jumps Each 2s 15 Sec

Lifting Sets Reps Intensity/Tempo Rest

1. Bench 5 3 55,65,75,80,90 902. Military Press 4 6 Heavy Weight 903. Squats 5 3 55,65,75,80, 90 904. Lat Pulls 4 6 Heavy Weight 905. Close Grip 4 6 Heavy Weight 906. 10-1/1-10 4 6 Heavy Weight 907. Sumo Deadlift 4 3 Heavy Weight 90 Abs Sets Reps Intensity/Tempo Rest Physio Ball Leg Lifts 3 35 30Bicycles 3 35 30

FSQ: Sets Reps Intensity/Tempo Rest

1. Box Drop into 10 Yard Sprint 2 5 100%; RapidAcceleration into

Sprint

90seconds


2 5 100%; RapidAcceleration into

Sprint

90seconds

3. Partner Resisted Races 2 5 100%; RapidAcceleration into

Sprint

90seconds


Wednesday


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Dynamic Warm-Up: Laps Football Summer Week 10 Friday 30 Minute Bike/Treadmill/Jog/Walk

Lifting Sets Reps Intensity/Tempo Rest 1. Incline Bench 4 8 50,60,65, 75 602. Lateral Raises 4 8 Light Weight 603. Front Squats 4 8 Light Weight 604. Seated Rows 4 8 Light Weight 605. Tricep Ext 4 8 Light Weight 606. 21's 1 Light Weight 607. Push Press 4 3 Light Weight 608. Box Step Ups 4 5 Light Weight 60 Abs Sets Reps Intensity/Tempo Rest Reverse Situps on Bench 3 35 30Bridges 3 30 30


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Otterbein Football Workout