Reddie Summer Lifting Program - Amazon S3 · 5/12/2017 · Here is an example of a meal- 1 Skinless chicken breast- 54 grams of protein, 0 grams of carbohydrates, and 3 grams of

Reddie Summer Lifting Program

Spring Maxes

225 Reps Clean 225 Reps Clean

18 265 4 285

16 285 11 270

15 275 8 265

9 255 14 265

7 225 11 265

5 300 1 275

12 275 2 250

5 275 20 245

12 245 29 275

17 275 8 275

3 185 12 255

26 335 14 275

20 265 26 DNL

17 245 12 DNL

7 DNL 12 245

10 300 13 260

10 260 14 285

24 315 15 300

21 275 11 275

22 265 8 275

12 315 29 315

9 255 DNL DNL

17 300 12 245

11 290 16 285

15 315 8 250

4 250 19 315

DNL 265 17 250

6 250 15 225

15 250 33 295

13 275 17 315

12 245 6 225

29 275 18 300

17 245 20 250

12 225 DNL DNL

16 300 16 285

11 255 10 245

9 250 26 315

18 335 16 300

6 275 11 245

30 335 11 265

9 235 10 245

17 265 12 260

3 245 20 310

22 305 5 DNL

Austin Bennett

Tyler Barnes

Name Name

Ugo Amadi

Mercardo Anderson

Michael Benton-Ferguson

Andrew Black

Will Brogdon

Malik Brown

Tonda Bullock

Chris Leaks

Jacoby Lewis

Chase Lodree

Mike Maher

Javeon Manos

Cody Mikell

Byron Miller

Micah Cooper

Terrance Cooper

AJ Costleigh

Kahlil Mitchell

Daniel Moore

Brandon Nodier

Trevor PipkinJulio Cervantes

Devante Charles

Demadre Clark

Colt Conway

Richard Conyer

Justin Carpenter

Jojo Grant

Darion Gray

Henry Davis

Andrew Dawson

Ben Dewoody

Blake Dybala

Jonathan Edouard

Logan Edwards

Cameron Schulz

Blake Faulk

Antonio Franklin

Grant Gatson

Adler Goode

Tucker Cross

Josh Puryear

Brandon Quinterro

Blake Reeve

Aaron Robinson

Antoine Roshell

Cory Stitle

Dmitri Scott

DQ Scott

Malcom Scott

Walter Segal

Reece Shaw

Jesse Simmons

Ethan Simpson

Zach Singleton

AJ Smith

Riley Smith

Cameron Sonnier

Daniel Storie

David Terrebonne

Robert Thomas

Chris Truehill

AJ Tucker

Jamon Ward

Logan Warlick

Sheldon Watson

Adam Greenfield

Jake Haker

Ricky Henderson

Caleb Hicks

Michael Igwe

Clifford Jackson

Sam Johnson

Melvin Walters

Ben Johnson Derrick Weeks

Kortrell Williams

Crissean Williams-Caver

Jeremy Wilson

James Woods

Loren Johnstun

Trent Jones

Cecil Langston

Evan Lassiter

John Laubacher

Josh Witherspoon

Henderson State University

2017 GAC CHAMPIONS

11-0 “The man on top of the mountain did not fall there.” – Vince Lombardi

“You may have the loftiest of goals, the highest ideals, the noblest

dreams, but remember this: nothing works unless you do.” Nido Qubein

Every team in the country is going into their off-season with the goal to win their conference. The difference

between the teams that accomplish that and the teams that don’t is determined by the amount of effort they put in

during this phase of the off-season. Words and dreams don’t make it happen, actions do. You aren’t what you say you’ll

do, you are what you do.

Page 1

Henderson State Football Summer Program

Nutrition

The MOST important aspect of any weight lifting program is nutrition. If you do not follow the nutrition

guidelines you will not get optimal gains, and you may not get any gains at all, no matter how many hours you

spend on the field and in the weight room. Eating the right foods is important, as well as eating at the right

times, and eating the right combination of foods. As a general rule, you want 60 percent of your caloric intake to come from carbohydrates. The other 40

percent of your diet should come from fats and proteins. With the amount of protein shakes you are

consuming, it will likely swing 25 percent fats and 15 percent protein, if we are just considering food you are

consuming at meals. If you follow this model, you WILL get stronger and you WILL stay a lean athlete.

How do you know how many calories you are consuming? How many calories should you consume?

How do you determine the percentage of carbs, proteins, and fats you are eating? The first two questions are

fairly easy to answer, the last one is going to cause you to do some homework and food label reading.

Carbohydrates, proteins, and fats all break down differently in our bodies. They all have completely separate

purposes. Carbohydrates serve as the primary fuel source for weight training and high intensity anaerobic

activity (high-speed running, plyometric and stair workouts). For our purposes there are two basic types of

carbohydrates: complex and simple. Complex carbohydrates are long chains that take the body much longer

to break down, and result in a gradual insulin spike providing much more energy overall. They are stored in

the muscle cells as glycogen and are the carbohydrate fuel source used in weight training and anaerobic

activity. Simple carbohydrates are short chains of sugars, and are found in white bread and fruit. These

carbohydrates can be utilized for immediate energy and any excess is stored as fat. In our diet we are primarily

targeting complex carbohydrates. Protein is made-up of amino acids, which are the building blocks of our

muscle tissue, which is why it is crucial we get protein into our body within twenty minutes after a workout.

Fats protect our organs, as well as play a crucial role in our cell membranes making sure that molecules are

able to flow in and out as needed. With the right balance of these nutrients, our body can function optimally,

but with too much of one, or not enough of another, our efficiency is compromised.

As it works out every gram of fat equals nine calories, and protein and carbohydrates are each

individually four. In order to determine how many calories you are consuming, you simply add up the grams of

fat, carbs, and protein you are ingesting every day. Multiply the grams of protein, and grams of carbs by four

to determine your caloric intake from those two nutrients, and then multiply the grams of fat by nine. Add the

totals together and you have your total calories. To determine your percentage of each category, simply take

the number of calories relative to each nutrient and divide it into the total number of calories.

Page 2


Here is an example of a meal- 1 Skinless chicken breast- 54 grams of protein, 0 grams of carbohydrates, and 3 grams of fat. 243 cal

3 cups of steamed brown rice- 15 grams of protein, 132 grams of carbs, and 6 grams of fat. 642 cal

2 cups of cooked broccoli- 5 grams of protein, 14 grams of carbs, and 1 gram of fat. 85 cal

All in all, this meal with no sauces or dressing would equal 970 calories. The ratio is 60 percent

carbohydrates, 30 percent protein, and 10 percent fat. Ideally, we would like the ratio between the fat and

protein to be more equal, or even swing more towards the fat. Keep in mind though we are trying to maintain

the 60, 25, 15 ratio over the course of the day, it doesn’t have to be perfect in one meal. With that being said,

a great way to add healthy fats to your diet is by using extra virgin olive oil to cook. While, we want 20-25

percent of our diet to come from fats, we do not want more than ten percent of those fats to be saturated

fats. Mono-unsaturated fats are the best, and olive oil and avocados are two of the best sources of these fats.

Saturated fats are found in beef, pork, margarine, butter, deep fried foods, and generally anything you will

find on a fast food menu.

The biggest goal for most of you moving forward should be to gain lean tissue (muscle). As a football

team our body compositions are not where they need to be. We have too many guys that are too skinny and

other guys that are too heavy but not lean enough. I can see you are working in the weight room; the problem

is the diet. You are actually very fortunate that the cafeteria is setup the way it is. You guys have the ability to

eat as much as you want once you are in the cafeteria. There are other schools that charge per item, and make

it much harder for players to afford the amount of food they need to eat. With that being said, in order to gain

lean tissue, realistically you should be eating 5-6 times a day. But how much should you eat exactly? I have a

basic formula that you can follow to get a fairly accurate picture of EXACTLY how many calories you should

take in to gain lean muscle mass. Take your weight in pounds, and multiply that number by 15. This is about

how many calories you should eat in one day just to maintain your body weight. Now take this number and

add 2,500 to gain 1-2 pounds a week. Yes, I said 2,500 calories, not 250. Do this every single day for a week to

gain 1-2 pounds. Keep in mind, this is to gain lean muscle tissue and it is following our 60/25/15 ratio of

nutrients. You can gain fat being inactive, and eating less calories, but that isn’t what any of us are looking for.

Example- 190 pound player

x 15

2,850 calories just to maintain your weight

+2,500 calories

5,350 calories a DAY to gain 1-2 pounds of lean tissue a WEEK

Now if we look back at the meal on the previous page you will notice it was 970 calories and would be

a standard lunch or dinner course. You eat five of those, and you are at roughly 5,000 calories, which is almost

where you need to be if you weigh 190 pounds and are trying to gain weight. Snacks, using healthy fats to

cook with, and protein shakes are all going to get you the rest of the way there in terms of calories.

Additionally, getting all these calories in must be spread out throughout the day. Constantly snack on healthy

Page 3


foods like almonds, greek yogurt, peanut butter and jelly sandwiches, etc. whenever you can. I understand

that a class schedule might make it tough sometimes to space out these meals, but do the best you can. It is

optimal to eat your largest meals at the beginning of the day and taper off as it gets later and later. Breakfast

and lunch should be your biggest meals. Avoid eating a 3,000 calorie meal ten minutes before you go to bed

just so that you can reach your calorie benchmark to gain weight. If you are struggling to hit your caloric

benchmark, consider adding more healthy fats to your diet. Each gram of fat is 9 calories, where protein and

carbs are both only four.

What foods should you eat? Most of you have a general concept of what foods are healthy, or at least,

which ones are not. Eat everything based on the principle of our 60/25/15 ratio. The meal I gave you earlier

was “healthy” in a general sense, minimal in sodium and lacking sugar, while at the same time giving you

essential vitamins and minerals. It had a good ratio between carbs, protein, and fat, even if the fat content

was slightly low, which could have been increased by using olive oil. Try to avoid foods with high sodium or

sugar contents. Avoid adding salt to your foods. If you have a genetic pre-disposition to low blood pressure,

ingesting more sodium is acceptable, but 99 percent of you should be ingesting around 1000 mg per day.

Almost all snack foods contain sugar; try to eat them in moderation. Sugar, having no nutritional benefit, is

basically the worst thing you can ingest on a daily basis. It is either immediately used for energy, or it gets

converted and stored as fat. It is also one of the biggest catalysts for tumor growth. Avoid eating, pre-

packaged or preserved meals high in sodium, and stay away from sugar-loaded soda. Don’t drink diet soda

either; the soda companies have simply replaced sugar with many different carcinogens that are possibly even

worse than sugar. Vegetables are always a great choice and should be eaten in as many meals as possible.

Fruits contain essential vitamins, and should be consumed in moderation early in the morning, and post

workout. They should be limited because of their high sugar content. Whole grains are excellent sources of

carbohydrates (whole wheat bread, whole wheat pasta, brown rice, etc.) and coupled with vegetables, should

make up the bulk of your carbohydrate consumption. Lean protein found in chicken, fish, and turkey is ideal.

Chicken and turkey contain virtually no fat, and the fat found in fish is healthy. As a general rule, eat animals

that stand on two legs or no legs for protein sources. All of our four-legged meat sources contain too much fat.

Are there certain things you should be eating at different times? Yes. When you wake up in the

morning the first thing you should consume is one or two tall glasses of water. This naturally starts your

metabolism before you ever ingest anything calorically dense. The morning is one of the few times you should

eat fruits. This is primarily because your body does not have a large amount of energy readily available after

sleeping, and the sugar in these fruits can be quickly utilized by the body for short term energy. At other

points in the day, an excess in consumption of fruits will lead to fat storage, similar to you eating too many

cookies. Breakfast should probably be your biggest meal of the day in terms of calories. Some of you don’t

particularly like eating in the morning, especially if it is early. Force yourself to eat something, and utilize lunch

as your biggest meal of the day in that case. After breakfast, the vast majority of your meals can be similar

keeping in mind the ratio of carbs, proteins, and fats you are trying to attain. Post workout you can indulge in

fruits and some simple sugars in moderation because your energy stores should be depleted. A protein shake

Page 4


is essential within 20 minutes of finishing your workout, and a meal high in lean protein and complex

carbohydrates within two hours. If you are going to be unhealthy during any of your meals during the day, DO

NOT let it be the post-workout meal. That is the most critical meal in terms of helping to repair, and rebuild

your body stronger after the workout. Lifting and running damages your muscle tissue, if you do not put the

proper nutrients into your body to build your tissue back up stronger, than you will have wasted that entire

workout.

Ideally, I would write a day by day meal plan for all of you, and you would all follow it. Realistically,

even if you wanted to, this would not be possible. You all like different foods, like them prepared differently,

and have different schedules. Some of you love fast food and aren’t going to miss out on it from time to time. I

understand that is going to happen. I’m not even saying you can’t have it. As long as you continue to follow

the 60/25/15 ratio feel free to indulge on hamburgers (from TIME to TIME). Just adjust the rest of your daily

diet accordingly and you can still make substantial gains.

If at all possible, avoid alcohol as much as you can. There are multiple biological side effects of alcohol

that not only interfere with muscle growth, but cause it to shrink. Obviously everyone who is under age on our

team has never sipped a drop of alcohol, and will not until they are 21, so you wouldn’t have these problems

yet. Those of you that are 21 just understand part of the process of filtering alcohol out of your body is

releasing estrogen, which is the exact opposite hormone we want passing through our bloodstream if we are

trying to gain muscle. There are foods we can eat that do nothing to help us gain muscle, alcohol actively helps

atrophy (shrink) the muscle we have. On top of that all of the extra carbs are stored as fat. Alcohol is hands

down the worst legal substance we can put in our bodies in terms of what we are trying to accomplish.

You all put in great effort in the weight room and during spring. The last piece is eating right. You now

have some information in front of you on what you should be eating and when. Ignoring that information is

choosing not to get better. Its all about the details and eating right is an important detail.

Ideal Foods

The list below is compiled of ideal foods you will eat for the different nutrients you are trying to

acquire. Couple this information with the nutrition information in the beginning of the packet. Keep in mind

how you prepare foods makes a difference. If you make broccoli, but add cheese and butter for flavor, you

have to factor in the added fat. Fats are good for you, as long as they aren’t in excess and as long as you are

getting the right kinds. I made this list out of individual items for the most part, so that you know what you are

getting with each individual food. A chicken or Hawaiian style pizza post-workout is a good choice as long as

you manage the cheese and how many slices you eat. Read the section at the beginning on nutrition, and pair

it with the foods you see here, and it should give you a substantial guideline for what to eat.

Page 5


Page 6


Protein Sources Carb Sources Fats

EGGS Whole Wheat Pasta Extra Virgin Olive Oil

Chicken Whole Wheat Bread Coconut Oil

Fish (Tuna & Salmon best) Brown Rice Avocados

Turkey Sweet Potatoes Peanut Butter

Greek Yogurt Healthy Cereals (Grape nuts, Honey Bunches of Oats) Fish (especially tuna and salmon)

Cottage Cheese Avoid high sugar cereals, these are just candy

Spinach Quinoa

Almonds Oats and Oatmeal

Peanuts and Peanut Butter Bagels

Green Peas Mashed potatoes

General rule, if you are eating protein Virtually any vegetable

eat things with two legs or none. If you Simple Carbs to eat in the morning or post workout

are going to eat beef or pork, get a lean Bananas

cut. Steak is great too, just get a lean cut. Blueberries

Protein shake or smoothie Apples

Oranges

Supplementation

There are not many supplements I recommend that you take. I am a believer in eating the right foods

to obtain all the vitamins and minerals you need. Vitamin and mineral supplementation is expensive and

highly unnecessary if you are eating correctly.

I do recommend buying whey protein and using it immediately post-workout. Most of you are familiar

with whey protein and anyone that is not already on it, or some form of protein supplementation, should start

yesterday. Those first 20 minutes after a workout are crucial, and protein supplementation is critical in

maximizing muscle growth and repair. Casein is another type of protein that is very effective and worth

considering. It is a slow acting protein that works over several hours, optimally ingested right before going to

sleep. On days that you workout, your body will recover while you are sleeping, and casein protein keeps a

constant supply of amino acids in your bloodstream. A tub of casein protein typically lasts for a long period of

time as well, since it is only properly used on nights you workout, so the financial burden is very small.

I also recommend BCAAs which is an acronym for branched chain amino acids. Basically these serve as

broken down protein. I recommend buying this in powder form, not the pills, and mixing it in whatever you

are drinking during your workouts. It is essential to drink a protein shake within 20 minutes of working out so

that your muscles can be repaired, but what happens to those muscles that you worked out at the beginning

of the workout? The ones that you used 50 minutes ago? Supplementing with BCAAs during your workout

ensures that all of your muscles are getting the proper nutrients, not just the ones within the 20 minute

threshold.

Creatine is another supplement that has been proven to be affective and I highly recommend it during

the off-season. Our bodies naturally produce creatine and use it for short duration, high intensity bouts of

exercise. Muscles have a limited capacity for creatine, which restricts its use to only short duration exercise.

Through creatine supplementation, muscles can reach their maximum capacity and utilize this energy source

for longer. It has shown to be particularly effective in resistance training, with less recovery time needed

between sets. It doesn’t act to initially make you stronger, but it allows you to work longer. While taking

creatine to make sure to stay properly hydrated, as it has been reported to cause kidney stones in individuals

that become dehydrated.

Whey protein, casein protein, BCAAs, and creatine are the only supplements that I endorse. Each has

been proven to be affective at stimulating muscle growth or recovery in a tangible way. Do not waste your

money on vitamin supplementation unless your doctor has prescribed you something based on a deficiency.

Vitamins and minerals can generally be obtained through a proper diet. A multivitamin is acceptable because

of the broad spectrum it covers, but singular vitamins should be sought out and obtained through a food

source.

Page 7


Strength The two most critical things that will determine the gains you receive from resistance training (aside

from nutrition and proper sleep habits) are form, and rest times. Rest times are indicated because they serve a

particular purpose and are adjusted based on the individual exercise and the phase of the program you are in.

For most exercises the tempo of the rep, and the form used will remain constant from week 1 to week 14, but

for some of the core lifts, pay attention to the variations.

With the exception of power cleans, and any other exercise that is designated as explosive throughout

the manual, all reps should be performed in a slow controlled manner. The rule of thumb will be that it should

take you a second to perform the upward or concentric phase of the repetition and two seconds to execute

the downward or eccentric phase. Simply put every time you perform a bicep curl it should take you three

seconds to raise it up, and bring it back down to the starting point. This is because of two important principles.

First of all, the same muscles that are used to raise the weight are the same ones that are used to lower it.

Simply lifting the weight and letting gravity take it back down is only performing half the rep. Contrary to

popular belief, weight lifters observe the biggest gains on the eccentric portion of the lift, which brings up the

second principle. When the muscle is stretched and under strain, is when it has its greatest potential for

growth. It is commonly understood, even by novice weightlifters, that resistance training essentially damages

your muscle fibers, and then your body repairs them. Overtime, with repeated stimulus, the body repairs the

fibers stronger so that the damage will not continue, which in turn makes the muscle stronger. For practical

purposes, the damages incurred to your muscles through weightlifting are like tears. You can imagine your

muscle as a rubber band. When the muscle contracts, it shortens. However, when a muscle is in the

downward phase of a movement, it is elongated. A practical example would be examining the biceps muscle

during the biceps curl exercise. As the exercise is performed, the biceps muscle shortens and bulges when the

weight reaches the top of the range of motion. On the downward phase however, the biceps muscle stretches

the entire way until the bottom of the range of motion. It is during this downward stage that the muscle is

damaged and exposes it for growth. Imagine a rubber band being stretched just before its breaking point.

Small tears will begin to appear throughout the portions under stress as it is stretched farther and farther.

Through a near identical mechanism, the damages are similar in effect to your muscle fibers while performing

the eccentric portion of the lift. Unlike the rubber band, your body possesses the ability to fix these small

tears, which it fixes stronger than before. As you continue to lift, the body continues to fix these damages,

which makes you stronger and stronger. Neglecting the eccentric portion of the repetition will lead to minimal

strength gains, so it is vital that extra care is taken to ensure that both the upward phase and downward phase

of each repetition are executed properly.

Unlike what you have likely done in the past, many of our sets in this summer program will be to

failure. The idea behind this is to get the most possible work out of each and every set. Previously, you most

likely have done programs where you have started light and gotten progressively heavier, or tried to maintain

a weight and pace yourselves throughout all of the sets. This serves little purpose, as you must consciously

Page 8


save yourself for the final sets. During certain phases of this program you will be asked to go to failure. You

will be given a goal number of repetitions to hit, but it will not be critical if that number is reached. What will

still remain critical is that proper form and tempo are maintained throughout all of the repetitions. Do not

cheat the form in order to hit the goal repetitions. It is better to do 7 perfect reps, and fail on your 8th, then to

do 10 mediocre ones.

To aid you in properly selecting the amount of weight to perform for each set, I have included %1RM

weight charts. In regards to the core lifts, (except for Olympic lifts such as power cleans and squats) I will give

you a percentage of your 1RM to lift and a goal number of repetitions, however it will ideally be to failure. As

an example, I may tell you to do 74% of your 1RM for a suggested ten repetitions. If you fail at nine that is

perfect. If you reach ten reps, and can do more, continue until you fail, and next time either adjust your 1RM,

or simply do a higher percentage of it. Sometimes the percentages will not line up perfectly to what you can

do. For the guys that do 20 or more reps on bench, the percentages off of the chart can be extremely heavy to

complete. Use common sense and adjust accordingly. That may be as much as 15 percent lower than what I

suggest because of how high your max is.

During the phases where I ask you to go to failure and it is a suggested ten repetitions, ensure that the

weight is light enough that you can perform a minimum of six repetitions. If it is a body weight exercise like

push-ups and I tell you to do 12, and you can do more, do more until you fail. On the far right side of the tab I

left an open space that says weight. Record your weight in this tab for each set so that you can properly adjust

from workout to workout and week to week.

Understand that we are utilizing this time to put on lean mass and get stronger, but you are training to

become football players. The lifts involved are specific to football movements. This program isn’t designed to

make you look like a body builder, its designed to make you a highly efficient football player. When

movements are designated explosive it mimics your actions on the field. Power cleans and hang cleans are

explosive movements because they simulate bringing your hips through a tackle or contact of any sort. When

the bench movements are designated as explosive, it is to simulate firing your hands at someone. Training

your muscles to do what they have to do during the season, with weight right now, is only going to make it

that much easier to perform your job when it counts.

Page 9


Page 10


1 RM Charts

1 RM Percentage Charts

1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM

% 165 170 175 180 185 190 195 200 205 210 215 220 225 230

100 165 170 175 180 185 190 195 200 205 210 215 220 225 230

96 160 165 170 175 180 180 185 190 195 200 205 210 215 220

94 155 160 165 170 175 180 185 190 195 195 200 205 210 215

92 150 155 160 165 170 175 180 185 190 195 200 200 205 210

90 150 155 160 160 165 170 175 180 185 190 195 200 205 205

88 145 150 155 160 165 165 170 175 180 185 190 195 200 200

86 140 145 150 155 160 165 170 170 175 180 185 190 195 200

84 140 145 145 150 155 160 165 170 170 175 180 185 190 195

82 135 140 145 150 150 155 160 165 170 170 175 180 185 190

80 130 135 140 145 150 150 155 160 165 170 170 175 180 185

78 130 135 135 140 145 150 150 155 160 165 170 170 175 180

76 125 130 135 135 140 145 150 150 155 160 165 165 170 175

74 120 125 130 135 135 140 145 150 150 155 160 165 165 170

72 120 120 125 130 135 135 140 145 150 150 155 160 160 165

70 115 120 125 125 130 135 135 140 145 145 150 155 160 160

65 105 110 115 115 120 125 125 130 135 135 140 145 145 150

60 100 100 105 110 110 115 115 120 125 125 130 130 135 140


% 235 240 245 250 255 260 265 270 275 280 285 290 295 300

100 235 240 245 250 255 260 265 270 275 280 285 290 295 300

96 225 230 235 240 245 250 255 260 265 270 275 280 285 290

94 220 25 230 235 240 245 250 255 260 265 270 275 275 280

92 215 220 225 230 235 240 245 250 255 260 260 265 270 275

90 210 215 220 225 230 235 240 245 250 250 255 260 265 270

88 205 210 215 220 225 230 235 240 240 245 250 255 260 265

86 200 205 210 215 220 225 230 230 235 240 245 250 255 260

84 195 200 205 210 215 220 225 225 230 235 240 245 250 250

82 195 195 200 205 210 215 215 220 225 230 235 240 240 245

80 190 190 195 200 205 210 210 215 220 225 230 230 235 240

78 185 185 190 195 200 205 205 210 215 220 220 225 230 235

76 180 180 185 190 195 200 200 205 210 215 215 220 225 230

74 175 180 180 185 190 190 195 200 205 205 210 215 220 220

72 170 175 175 180 185 185 190 195 200 200 205 210 210 215

70 165 170 170 175 180 180 185 190 195 195 200 205 205 210

65 155 155 160 165 165 170 170 175 180 180 185 190 190 195

60 140 145 145 150 155 155 160 160 165 170 170 175 175 180

Page 11



% 305 310 315 320 325 330 335 340 345 350 355 360 365 370

100 305 310 315 320 325 330 335 340 345 350 355 360 365 370

96 295 300 300 305 310 315 320 325 330 335 340 345 350 355

94 285 290 295 300 305 310 315 320 325 330 335 340 345 350

92 280 285 290 295 300 305 310 315 315 320 325 330 335 340

90 275 280 285 290 295 295 300 305 310 315 320 325 330 335

88 270 275 275 280 285 290 295 300 305 310 310 315 320 325

86 260 265 270 275 280 285 290 290 295 300 305 310 315 320

84 255 260 265 270 275 275 280 285 290 295 300 300 305 310

82 250 255 260 260 265 270 275 280 285 285 290 295 300 305

80 245 250 250 255 260 265 270 270 275 280 285 290 290 295

78 240 240 245 250 255 255 260 265 270 275 275 280 285 290

76 230 235 240 245 245 250 255 260 260 265 270 275 275 280

74 225 230 235 235 240 245 250 250 255 260 265 265 270 275

72 220 225 225 230 235 240 240 245 250 250 255 260 265 265

70 215 215 220 225 230 230 235 240 240 245 250 250 255 260

65 200 200 205 210 210 215 220 220 225 230 230 235 235 240

60 185 185 190 190 195 200 200 205 205 210 215 215 220 220


% 375 380 385 390 395 400 405 410 415 420 425 430 435 440

100 375 380 385 390 395 400 405 410 415 420 425 430 435 440

96 360 365 370 375 380 385 390 395 400 405 410 415 420 420

94 355 355 360 365 370 375 380 385 390 395 400 405 410 415

92 345 350 355 360 365 370 375 375 380 385 390 395 400 405

90 340 340 345 350 355 360 365 370 375 380 385 385 390 395

88 330 335 340 345 350 350 355 360 365 370 375 380 385 385

86 325 325 330 335 340 345 350 355 355 360 365 370 375 380

84 315 320 325 330 330 335 340 345 350 355 355 360 365 370

82 310 310 315 320 325 330 330 335 340 345 350 355 355 360

80 300 305 310 310 315 320 325 330 330 335 340 345 350 350

78 295 295 300 305 310 310 315 320 325 330 330 335 340 345

76 285 290 295 295 300 305 310 310 315 320 325 325 330 335

74 280 280 285 290 290 295 300 305 305 310 315 320 320 325

72 270 275 275 280 285 290 290 295 300 300 305 310 315 315

70 265 265 270 275 275 280 285 285 290 295 300 300 305 310

65 245 245 250 255 255 260 265 265 270 275 275 280 285 285

60 225 230 230 235 235 240 245 245 250 250 255 260 260 265

Page 12



% 445 450 455 460 465 470 475 480 485 490 495 500 505 510

100 445 450 455 460 465 470 475 480 485 490 495 500 505 510

96 425 430 435 440 445 450 455 460 465 470 475 480 485 490

94 420 425 430 430 435 440 445 450 455 460 465 470 475 480

92 410 415 420 425 430 430 435 440 445 450 455 460 465 470

90 400 405 410 415 420 425 430 430 435 440 445 450 455 460

88 390 395 400 405 410 415 420 420 425 430 435 440 445 450

86 385 385 390 395 400 405 410 415 415 420 425 430 435 440

84 375 380 380 385 390 395 400 405 405 410 415 420 425 430

82 365 370 375 375 380 385 390 395 400 400 405 410 415 420

80 355 360 365 370 370 375 380 385 390 390 395 400 405 410

78 345 350 355 360 365 365 370 375 380 380 385 390 395 400

76 340 340 345 350 355 355 360 365 370 370 375 380 385 390

74 330 335 335 340 345 350 350 355 360 365 365 370 375 375

72 320 325 330 330 335 340 340 345 350 355 355 360 365 365

70 310 315 320 320 325 330 335 335 340 345 345 350 355 355

65 290 295 295 300 300 305 310 310 315 320 320 325 330 330

60 265 270 275 275 280 280 285 290 290 295 295 300 305 305


% 515 520 525 530 535 540 545 550 555 560 565 570 575 580

100 515 520 525 530 535 540 545 550 555 560 565 570 575 580

96 495 500 505 510 515 520 525 530 535 540 540 545 550 555

94 485 490 495 500 505 510 510 515 520 525 530 535 540 545

92 475 480 485 490 490 495 500 505 510 515 520 525 530 535

90 465 470 475 475 480 485 490 495 500 505 510 515 520 520

88 455 460 460 465 470 475 480 485 490 495 495 500 505 510

86 445 445 450 455 460 465 470 475 475 480 485 490 495 500

84 435 435 440 445 450 455 460 460 465 470 475 480 485 485

82 420 425 430 435 440 445 445 450 455 460 465 465 470 475

80 410 415 420 425 430 430 435 440 445 450 450 455 460 465

78 400 405 410 415 415 420 425 430 435 435 440 445 450 450

76 390 395 400 405 405 410 415 420 420 425 430 435 435 440

74 380 385 390 390 395 400 405 405 410 415 420 420 425 430

72 370 375 380 380 385 390 390 395 400 405 405 410 415 420

70 360 365 370 370 375 380 380 385 390 390 395 400 405 405

65 335 340 340 345 350 350 355 360 360 365 365 370 375 375

60 310 310 315 320 320 325 325 330 335 335 340 340 345 350

Page 13



% 585 590 595 600 605 610 615 620 625 630 635 640 645 650

100 585 590 595 600 605 610 615 620 625 630 635 640 645 650

96 560 565 570 575 580 585 590 595 600 605 610 615 620 625

94 550 555 560 565 570 575 580 585 590 590 595 600 605 610

92 540 545 545 550 555 560 565 570 575 580 585 590 595 600

90 525 530 535 540 545 550 555 560 565 565 570 575 580 585

88 515 520 525 530 530 535 540 545 550 555 560 565 570 570

86 505 505 510 515 520 525 530 535 540 540 545 550 555 560

84 490 495 500 505 510 515 515 520 525 530 535 540 540 545

82 480 485 490 490 495 500 505 510 515 515 520 525 530 535

80 470 470 475 480 485 490 490 495 500 505 510 510 515 520

78 455 460 465 470 470 475 480 485 490 490 495 500 505 510

76 445 450 450 455 460 465 465 470 475 480 485 485 490 495

74 435 435 440 445 450 450 455 460 465 465 470 475 475 480

72 420 425 430 430 435 440 440 445 450 455 455 460 465 470

70 410 415 415 420 425 425 430 435 435 440 445 450 450 455

65 380 385 385 390 395 395 400 405 405 410 415 415 420 425

60 350 355 355 360 365 365 370 370 375 380 380 385 385 390


% 655 660 665 670 675 680 685 690 695 700 705 710 715 720

100 655 660 665 670 675 680 685 690 695 700 705 710 715 720

96 630 635 640 645 650 650 660 660 665 670 675 680 685 690

94 615 620 625 630 635 640 645 650 655 660 665 665 670 675

92 605 605 610 615 620 625 630 635 640 645 650 655 660 660

90 590 595 600 605 610 610 615 620 625 630 635 640 645 650

88 575 580 585 590 595 600 605 605 610 615 620 625 630 635

86 565 570 570 575 580 585 590 595 600 600 605 610 615 620

84 550 555 560 565 565 570 575 580 585 590 590 595 600 605

82 535 540 545 550 555 560 560 565 570 575 580 580 585 590

80 525 530 530 535 540 545 550 550 555 560 565 570 570 575

78 510 515 520 525 525 530 535 540 540 545 550 555 560 560

76 500 500 505 510 515 515 520 525 530 530 535 540 545 545

74 485 490 490 495 500 505 505 510 515 520 520 525 530 535

72 470 475 480 480 485 490 495 495 500 505 510 510 515 520

70 460 460 465 470 475 475 480 485 485 490 495 500 500 505

65 425 430 430 435 440 440 445 450 450 455 460 460 465 470

60 395 395 400 400 405 410 410 415 415 420 425 425 430 430

Page 14


What specific part of the

body the lift is focusing

on.

How to read the workouts

Lift Combo Pair

The lift and Combo Pair means the two lifts are tied together. There is no rest time for Incline Dumbbell Bench

but there is for Dumbbell Flys in the “Combo Pair.” What that means is that these are super sets. You do Incline Bench,

and then you do Dumbbell Flys immediately following that set AND THEN rest for 60 secs before you start the next set of

Incline Dumbbell Bench. If there isn’t a rest time marked on the lift on the left side, it means it is tied to a super set.

Read the lifts from left to right and top to bottom. The upper left hand corner describes what section of the

body its working (body means full body) and the number is what order it is in. So, Shoulder 2 means the second shoulder

lift. Follow the order, follow the rest times and these lifts will be extremely beneficial.

Page 15


Section for you to write

in your weight to keep

track of progress as

weeks go on

The type of lift.

Explosive lifts mean

accelerate the weight

up. Controlled means a

slow pace the entire

time.

Rest Time in between

each set. This is

CRITICAL to follow.

The amount of reps tied

to each set. This

specific example is 4

sets of 10. Special

instructions say failure

on the last set

The percentage of the

1RM for each set. So for

this set one starts at 76

and set 2 is 74, while

sets three and four are

70 percent.

Special directions. In

this case: Set number 4

should go to failure

Week 1 Strength Program May 15th – May 21st

Monday May 15th

Lift Combo Pair

Page 16


Body 1 %1 RM Reps Weight

84 6

80 6

80 6

76 6

Power Clean

EXPLOSIVE

Core 1 %1 RM Reps Weight

45 Sec

45 Sec

45 Sec

45 Sec

Rest Time = 2 Min

Pair w/ Power

Cleans

Planks

Controlled

Chest 1 %1 RM Reps Weight

76 10

74 10

70 10

70 10

Barbell Bench Press

EXPLOSIVE

Rest Time = 90 Sec

Go to Failure


10, 10

10, 10

10, 10

10, 10

Slow Bicycles & Roll- Ups

Controlled

Dependent upon Bench

Pair w/ Bench


10

10

10

10

Incline Dumbbell Bench

EXPLOSIVE

Go to Failure


15

15

15

15

Dumbbell Flys

Controlled

Rest Time = 60 Sec

Pair w/ Incline Bench

Shoulder 1 %1 RM Reps Weight

10

10

10

Front Raise

Controlled

Slow on the

downward phase

Tricep 1 %1 RM Reps Weight

10

10

10

Skullcrushers

Controlled

Rest Time = 60 sec

Pair w/ Front Raise


10

10

10

Lateral Raise

Controlled

Slow on the

downward phase


10

10

10

Tricep Kickbacks

Controlled

Rest Time = 60 sec

Pair w/ Lateral Raise


Tuesday May 16th

Lift Combo Pair

Page 17



80 6

76 6

74 6

74 6

Hang Clean

EXPLOSIVE


45 Sec

45 Sec

45 Sec

45 Sec

Rest Time = 2 Min

Pair w/ Hang Cleans. Feet

6 Inches off the ground

Leg Lifts

Controlled

Glute 1 %1 RM Reps Weight

10

10

10

10

Barbell Front Squat

EXPLOSIVE

Rest Time = 90 Sec

Be explosive bringing

the weight up

Hamstring 1 %1 RM Reps Weight

15, 15

15, 15

15, 15

15, 15Pair w/ Front Squat

Hamstring Rollouts

Dep. Upon Front Squat


10 (ea leg)

10 (ea leg)

10 (ea leg)

10 (ea leg)Try to bring the knee

to the floor

Bulgarian Split Squat

Rest Time = 90 Sec


10

10

10

10Pair w/ Spl i t Squat

Two Leg RDL's

Controlled

Dep. Upon Split Squat

Back 1 %1 RM Reps Weight

10

10

10

10

Barbel l Bent Over Row

Explosive

Rest Time = 90 Sec

Pair w/ Captains Chair


10,10,10

10,10,10

10,10,10

10,10,10

Captain's Chair

Controlled

Dep. Upon Row

Pair w/ Bent over row


7, 7, 7

7, 7, 7

7, 7, 7

7, 7, 7

Inv. Rows Multiple Grip

Controlled

Bicep 1 %1 RM Reps Weight

10

10

10

10

Reg Curls

Controlled

Rest Time = 60 Sec


Thursday May 18th

Lift Combo Pair

Page 18



84 6

80 6

80 6

76 6

Power Clean

EXPLOSIVE


45 Sec

45 Sec

45 Sec

45 Sec

Rest Time = 2 Min

Pair w/ Power

Cleans

Planks

Controlled


76 10

74 10

70 10

70 10

Barbell Bench Press

EXPLOSIVE

Rest Time = 90 Sec

Go to Failure


10, 10

10, 10

10, 10

10, 10

Slow Bicycles & Roll- Ups

Controlled

Dependent upon Bench

Pair w/ Bench


10

10

10

10

Incline Dumbbell Bench

EXPLOSIVE

Go to Failure


15

15

15

15

Dumbbell Flys

Controlled

Rest Time = 60 Sec



10

10

10

Front Raise

Controlled

Slow on the

downward phase


10

10

10

Skullcrushers

Controlled

Rest Time = 60 sec

Pair w/ Front Raise


10

10

10

Lateral Raise

Controlled

Slow on the

downward phase


10

10

10

Tricep Kickbacks

Controlled

Rest Time = 60 sec



Friday May 19th

Lift Combo Pair

Page 19



80 6

76 6

74 6

74 6

Hang Clean

EXPLOSIVE


45 Sec

45 Sec

45 Sec

45 Sec

Rest Time = 2 Min

Pair w/ Hang Cleans. Feet

6 Inches off the ground

Leg Lifts

Controlled


10

10

10

10

Barbell Front Squat

EXPLOSIVE

Rest Time = 90 Sec


the weight up


15, 15

15, 15

15, 15

15, 15Pair w/ Front Squat

Hamstring Rollouts



10 (ea leg)

10 (ea leg)

10 (ea leg)

10 (ea leg)Try to bring the knee

to the floor

Bulgarian Split Squat

Rest Time = 90 Sec


10

10

10

10Pair w/ Spl i t Squat

Two Leg RDL's

Controlled

Dep. Upon Split Squat


10

10

10

10

Barbel l Bent Over Row

Explosive

Rest Time = 90 Sec



10,10,10

10,10,10

10,10,10

10,10,10

Captain's Chair

Controlled

Dep. Upon Row

Pair w/ Bent over row


7, 7, 7

7, 7, 7

7, 7, 7

7, 7, 7

Inv. Rows Multiple Grip

Controlled


10

10

10

10

Reg Curls

Controlled

Rest Time = 60 Sec

Conditioning Week 1

May 15th to May 21st

Page 20


Reps Rest

110's 8 45 sec

Before we can start to develop speed, we need to get back in

shape. These are not full speed sprints, but you will have to

push to make the times.

Bigs = 22 sec or less

Mids = 19 sec or less

Skill = 17 sec or less

Monday

Reps Rest

110's 8 45 sec

Before we can start to develop speed, we need to get back in

shape. These are not full speed sprints, but you will have to


Bigs = 22 sec or less

Mids = 19 sec or less

Skill = 17 sec or less

Thursday

Reps Rest

Intervals 2 Miles Active

If you have access to a treadmill use it. You will alternate high

speed and low speed for two miles. Put the treadmill on 12.0

and run for 30 seconds then drop it to 3.0 where you are

walking for 30 seconds. Continue alternating for 2.0 miles.

If you don't have a treadmill use a track and follow the same

principle.

Friday or Saturday

Week 2 Strength Program May 22nd – May 28th

Monday May 22nd

Lift Combo Pair

Page 21



6

6

6

6

Hang Clean

EXPLOSIVE


45 sec

45 sec

45 sec

45 sec

Planks

Controlled

Rest Time = 2 Min

Pair w/Hang Cleans


76 10

74 10

70 10

70 10

Barbell Bench Press

EXPLOSIVE

Rest Time = 90 Sec

Go to Failure


15, 20, 20

15, 20, 20

15, 20, 20

15, 20, 20

Bench Ab Circuit

Controlled

Rest Time dep. on bench

3 different exercises


8 (ea arm)

8 (ea arm)

8 (ea arm)

8 (ea arm)

Pause Incline DB Bench

EXPLOSIVE

Alternate arms each

rep. Hold arm at top


15

15

15

15

Dumbbell Flys

Controlled

Rest Time = 60 Sec



10, 15, 20

10

10

Sets 2 and 3 vary from

Set 1

Shoulder Dropset

Controlled


10

10

10

Pair w/ Shoulder dropset

Tricep - Pushdowns

Controlled

Rest Time = 60 Sec


10 (ea arm)

until fail

DB Military Press

Controlled

Go to Failure. Alternate

arms to failure.


Tuesday May 23rd

Lift Combo Pair

Page 22



86 4

86 4

84 4

84 4

Power Clean

EXPLOSIVE


45 Sec

45 Sec

45 Sec

45 Sec

Leg Lifts

Controlled

Rest Time = 2 Min

Pair w/ Power Clean


76 10

74 10

70 10

70 10

Barbell Back Squat

EXPLOSIVE

Rest Time = 90 Sec


the weight up


15, 15

15, 15

15, 15

Pair w/ Barbell Back Squat

Hamstring Rollouts

Controlled

Dep. upon squat


10 (ea leg) 135

10 (ea leg) 135

10 (ea leg) 135

10 (ea leg) 135

Side Squat

Controlled

Rest Time = 90 Sec


10

10

10

Two Leg RDL's

Controlled

Rest Time = 60 Sec


10

10

10

Pull-Ups Overhand

Controlled

Rest Dep upon Bic.

If you can do more

with ease do 15


8,8,8,15

8

8

Bicep Dropset

Controlled

Rest Time = 90 Sec


10

10

10

Eccentric Inv. Rows

Controlled

Rest Time = 90 Sec

One grip, very slow on the

way down


Thursday May 25th

Lift Combo Pair

Page 23



6

6

6

6

Hang Clean

EXPLOSIVE


45 sec

45 sec

45 sec

45 sec

Planks

Controlled

Rest Time = 2 Min

Pair w/Hang Cleans


76 10

74 10

70 10

70 10

Barbell Bench Press

EXPLOSIVE

Rest Time = 90 Sec

Go to Failure


15, 20, 20

15, 20, 20

15, 20, 20

15, 20, 20

Bench Ab Circuit

Controlled

Rest Time dep. on bench

3 different exercises


8 (ea arm)

8 (ea arm)

8 (ea arm)

8 (ea arm)

Pause Incline DB Bench

EXPLOSIVE

Alternate arms each

rep. Hold arm at top


15

15

15

15

Dumbbell Flys

Controlled

Rest Time = 60 Sec



10, 15, 20

10

10

Sets 2 and 3 vary from

Set 1

Shoulder Dropset

Controlled


10

10

10

Pair w/ Shoulder dropset

Tricep - Pushdowns

Controlled

Rest Time = 60 Sec


10 (ea arm)

until fail

DB Military Press

Controlled

Go to Failure. Alternate

arms to failure.


Friday May 26th

Lift Combo Pair

Page 24



86 4

86 4

84 4

84 4

Power Clean

EXPLOSIVE


45 Sec

45 Sec

45 Sec

45 Sec

Leg Lifts

Controlled

Rest Time = 2 Min

Pair w/ Power Clean


76 10

74 10

70 10

70 10

Barbell Back Squat

EXPLOSIVE

Rest Time = 90 Sec


the weight up


15, 15

15, 15

15, 15


Hamstring Rollouts

Controlled

Dep. upon squat


10

10

10

Pull-Ups Overhand

Controlled

Rest Dep upon Bic.

If you can do more

with ease do 15


8,8,8,15

8

8

Bicep Dropset

Controlled

Rest Time = 90 Sec


10

10

10

Eccentric Inv. Rows

Controlled

Rest Time = 90 Sec


way down

Conditioning Week 2

May 22nd - May 28th

Page 25


Reps Rest

110's 8 45 Sec

We will still need to get in shape before we really start to

develop our speed back. Same as before, we will just pick up

the pace. Focus on making your times with the proper rest.

Bigs = 21 Sec or less

Mids = 18 Sec or less

Skills = 17 Sec or less

Monday

Reps Rest

110's 8 45 Sec

We will still need to get in shape before we really start to

develop our speed back. Same as before, we will just pick up

the pace. Focus on making your times with the proper rest.



Skills = 17 Sec or less

Thursday

Reps Rest

Stair Run 15 Min

You are doing this for 15 minutes continuously. Start by

two foot hopping to the top, skipping one stair each time.

Jog down to the bottom. Then one leg hop each stair all the

way to the top, jog down. Repeat with other leg. Final

movement is simply a run to the top. No rest, alternate this

for 15 minutes. This WILL be rough.

Friday

Week 3 Strength Program May 29th – June 4th

Monday May 29th

Lift Combo Pair

Page 26



86 4

86 4

84 4

84 4

Power Clean

Controlled

Rest Time = 3 Min


10

10

10You will have to drop the

weight ten or 15 pounds a

set from normal

Pause Bench

Controlled

Rest Time = 90 Sec


10

10

10

10

Barbel l Incl ine Press

EXPLOSIVE


10

10

10

10

DB Flys

Controlled

Rest Time = 60 Sec

Pair w/ Incl ine


10 (ea arm)

10 (ea arm)

10 (ea arm)

Tricep Kickbacks

Controlled


10

10

10

DB Lateral Raise

Controlled

Rest Time = 60 Sec


30

30

30

Dips (unweighted)

Controlled

Rest Time = 30 Sec


To failureDB Mi l i tary Press

Controlled

Do one set to failure

(alternate arms each rep)


Tuesday May 30th

Lift Combo Pair

Page 27



8 (ea leg)

8 (ea leg)

8 (ea leg)

Bring your knee to your

chest

Barbell Step Up

Explosive

Rest Time = 2 Min


10

10

10

Front Squat

Controlled

Rest Time = 90 Sec


10

10

10


Two Leg RDL's

Controlled


10, 10 sec hold

10, 10 sec hold

10, 10 sec hold

Hip Extension

Controlled

Rest Time = 90 Sec


10, 10

10, 10

10, 10Dep. Upon hip ext

Pair w/ Hip extension

Slow Bicycles & Roll-Ups

Controlled


15

15

15

15

Lat Pulldown (tight)

Controlled

Rest Time = 30 Sec


10

10

10

10

Lat Pulldown (wide)

Controlled

Rest Time = 60 Sec


45 Sec

45 Sec

45 Sec

45 Sec

Dep. Lat Pulldown

Planks

Controlled


Thursday June 1st

Lift Combo Pair

Page 28



86 4

86 4

84 4

84 4

Power Clean

Controlled

Rest Time = 3 Min


10

10

10You will have to drop the

weight ten or 15 pounds a

set from normal

Pause Bench

Controlled

Rest Time = 90 Sec


10

10

10

10

Barbel l Incl ine Press

EXPLOSIVE


10

10

10

10

DB Flys

Controlled

Rest Time = 60 Sec

Pair w/ Incl ine


10 (ea arm)

10 (ea arm)

10 (ea arm)

Tricep Kickbacks

Controlled


10

10

10

DB Lateral Raise

Controlled

Rest Time = 60 Sec


30

30

30

Dips (unweighted)

Controlled

Rest Time = 30 Sec


To failureDB Mi l i tary Press

Controlled

Do one set to failure

(alternate arms each rep)


Friday June 2nd

Lift Combo Pair

Page 29



8 (ea leg)

8 (ea leg)

8 (ea leg)

Bring your knee to your

chest

Barbell Step Up

Explosive

Rest Time = 2 Min


10

10

10

Front Squat

Controlled

Rest Time = 90 Sec


10

10

10


Two Leg RDL's

Controlled


10, 10 sec hold

10, 10 sec hold

10, 10 sec hold

Hip Extension

Controlled

Rest Time = 90 Sec


10, 10

10, 10

10, 10Dep. Upon hip ext

Pair w/ Hip extension


Controlled


15

15

15

15

Lat Pulldown (tight)

Controlled

Rest Time = 30 Sec


10

10

10

10

Lat Pulldown (wide)

Controlled

Rest Time = 60 Sec


45 Sec

45 Sec

45 Sec

45 Sec

Dep. Lat Pulldown

Planks

Controlled

Conditioning Week 3

May 29th - June 4th

Page 30


Reps Rest

100's 8 45 sec

These are full speed sprints. We are now beginning a phase

to get faster, the last two weeks were developing a base

level of conditioning.

Monday

Reps Rest

Pattern Runs Look in back of packet by position 3 90 Sec (set)

These will vary by position group. At the back of this manual each

position group has their specific patterns. There are ten

movements - go through all of them in a row only resting the same

amount as what the movement took you to do. So, if it took you five

seconds to do it, rest five seconds then do the next movement.

Rest starts once you jog it back to the start. Do rep 2 in opp direction.

Thursday

Reps Rest

100's 8 45




Saturday

Week 4 Strength Program June 5th – June 11th

Monday June 5th

Lift Combo Pair

Page 31



84 6

84 6

84 4

84 4

Hang Clean

Controlled

Rest Time = 2 Min


85 6

82 6

80 6

80 6

Barbell Bench Press

EXPLOSIVE

Rest Time = 90 Sec


1 Min

1 Min

1 MinRest Time = 30 Sec

Planks

Controlled


6

6

6

6

Barbell Incline Press

EXPLOSIVE

Rest Time = 90 Sec


1 Min

1 Min

1 Min

Leg Lifts

Controlled

Rest Dep. Upon Bench


10 (ea arm)

10 (ea arm)

10 (ea arm)

Tricep Kickbacks

Controlled

Pair w/ Shoulder Circ


30 Sec. Int

30 sec. Int

30 Sec. Int

Shoulder Circuit

Controlled

Rest Time = 2 min

30 sec intervals for five

different exercises


30

30

30

Dips (unweighted)

Controlled

Rest Time = 30 Sec


Tuesday June 6th

Lift Combo Pair

Page 32



8 (ea leg)

8 (ea leg)

8 (ea leg)

Barbell Step Up

EXPLOSIVE

Rest Time = 2 Min


76 10

74 10

74 10

Back Squat

EXPLOSIVE

Rest Time = 90 Sec


15,15

15,15

15,15Dep. Upon Squat

Hamstring Rollouts

Controlled


8 (ea leg)

8 (ea leg)

8 (ea leg)

Side Squats

EXPLOSIVE


10

10

10Rest Time = 90 Sec

Pair w/ Side Squats

Hamstring Holds

Controlled


8,8,8,15

8

8

Lat Pulldown Dropset

Controlled

Rest Time = 90 Sec


7,7,7

7,7,7

7,7,7

Inverted Rows (Alt. Grip)

Controlled

Pair w/ Ecc Curls


8 (ea arm)

8 (ea arm)

8 (ea arm)

Eccentric Curls

Controlled

Rest Time = 90 Sec


Thursday June 8th

Lift Combo Pair

Page 33



84 6

84 6

84 4

84 4

Hang Clean

Controlled

Rest Time = 2 Min


85 6

82 6

80 6

80 6

Barbell Bench Press

EXPLOSIVE

Rest Time = 90 Sec


1 Min

1 Min

1 MinRest Time = 30 Sec

Planks

Controlled


6

6

6

6


EXPLOSIVE

Rest Time = 90 Sec


1 Min

1 Min

1 Min

Leg Lifts

Controlled

Rest Dep. Upon Bench


10 (ea arm)

10 (ea arm)

10 (ea arm)

Tricep Kickbacks

Controlled

Pair w/ Shoulder Circ


30 Sec. Int

30 sec. Int

30 Sec. Int

Shoulder Circuit

Controlled

Rest Time = 2 min

30 sec intervals for five

different exercises


30

30

30

Dips (unweighted)

Controlled

Rest Time = 30 Sec


Friday June 9th

Lift Combo Pair

Page 34



8 (ea leg)

8 (ea leg)

8 (ea leg)

Barbell Step Up

EXPLOSIVE

Rest Time = 2 Min


76 10

74 10

74 10

Back Squat

EXPLOSIVE

Rest Time = 90 Sec


15,15

15,15

15,15Dep. Upon Squat

Hamstring Rollouts

Controlled


8 (ea leg)

8 (ea leg)

8 (ea leg)

Side Squats

EXPLOSIVE


10

10

10Rest Time = 90 Sec

Pair w/ Side Squats

Hamstring Holds

Controlled


8,8,8,15

8

8


Controlled

Rest Time = 90 Sec


7,7,7

7,7,7

7,7,7

Inverted Rows (Alt. Grip)

Controlled

Pair w/ Ecc Curls


8 (ea arm)

8 (ea arm)

8 (ea arm)

Eccentric Curls

Controlled

Rest Time = 90 Sec

Conditioning Week 4

June 5th - June 11th

Page 35


Reps Rest

100's 8 45 sec




Monday

Reps Rest








Thursday

Reps Rest

100's 8 45




Saturday


Monday June 12th

Lift Combo Pair

Page 36



84 5

84 4

80 4

80 4Pair w/ Planks

Power Clean

EXPLOSIVE


45 Sec

45 Sec

45 Sec

45 SecPair w/ Power Clean

Planks

Controlled

Rest time = 2 min


85 6

82 6

80 6

80 6

Barbell Bench Press

EXPLOSIVE

Rest Time = 90 Sec


30

30

30

Decline Push-Ups

EXPLOSIVE

Dep. Upon Pause Bench


10

10

10

DB Military Press

EXPLOSIVE

Pair w/ Slow bikes &

Rollouts


10, 10

10, 10

10, 10

Pair w/ Military Press

Slow Bicycles & Rollouts

Controlled

Dep. Upon Mi l . Press


10

10

10

Lateral Raise

Controlled


10

10

10

Front Raise

Controlled

Rest Time = 60 sec



5, 1 min., 5

5, 1 min., 5

5, 1 min., 5

1 Minute holds

Controlled

Do 5 reps, hold it for one

minute, then finish with 5

reps


Tuesday June 13th

Lift Combo Pair

Page 37



5

5

5

5

Deadlift

EXPLOSIVE

Rest Time = 2 Min


6

6

6

6

Front Squat

Controlled

Rest Time = 90 Sec

Pair w/ Hamstring

Rollouts


10 (ea leg)

10 (ea leg)

10 (ea leg)

Bulgarian Split Squats

Controlled

Rest Time = 90 Sec

Pair w/ Two leg RDLS


10

10

10

Two Leg RDL's

Controlled

Dep. Upon Split Squats

Pair w/ Split Squats


8,8,8 15

8

8Rest Time = 60 sec


Controlled


7,7,7

7,7,7

7,7,7Rest Time = 60 sec

Inverted Rows Alt grip

Controlled


7,7,7

7,7,7

7,7,7Dep. Upon Inv. Rows

Alternate Arms

7, 7, 7's

Controlled


Thursday June 15th

Lift Combo Pair

Page 38



84 5

84 4

80 4

80 4Pair w/ Planks

Power Clean

EXPLOSIVE


45 Sec

45 Sec

45 Sec


Planks

Controlled

Rest time = 2 min


85 6

82 6

80 6

80 6

Barbell Bench Press

EXPLOSIVE

Rest Time = 90 Sec


30

30

30

Decline Push-Ups

EXPLOSIVE

Dep. Upon Pause Bench


10

10

10

DB Military Press

EXPLOSIVE

Pair w/ Slow bikes &

Rollouts


10, 10

10, 10

10, 10


Slow Bicycles & Rollouts

Controlled

Dep. Upon Mi l . Press


10

10

10

Lateral Raise

Controlled


10

10

10

Front Raise

Controlled

Rest Time = 60 sec



5, 1 min., 5

5, 1 min., 5

5, 1 min., 5

1 Minute holds

Controlled

Do 5 reps, hold it for one

minute, then finish with 5

reps


Friday June 16th

Lift Combo Pair

Page 39



5

5

5

5

Deadlift

EXPLOSIVE

Rest Time = 2 Min


6

6

6

6

Front Squat

Controlled

Rest Time = 90 Sec

Pair w/ Hamstring

Rollouts


10 (ea leg)

10 (ea leg)

10 (ea leg)


Controlled

Rest Time = 90 Sec

Pair w/ Two leg RDLS


10

10

10

Two Leg RDL's

Controlled

Dep. Upon Split Squats



8,8,8 15

8

8Rest Time = 60 sec


Controlled


7,7,7

7,7,7

7,7,7Rest Time = 60 sec

Inverted Rows Alt grip

Controlled


7,7,7

7,7,7

7,7,7Dep. Upon Inv. Rows

Alternate Arms

7, 7, 7's

Controlled

Conditioning Week 5


Page 40


Reps Rest

Speed Progression 4 60 sec

You will be running sprints that vary in distance. First sprint

is 10 yards, jog it back next sprint is 20 yds. Same sequence

for 30 yards and 40 yards then back down to 30, 20, and 10.

Rest is 10 seconds once back at the starting line after each

distance. Rest is 60 seconds after each set is completed.

Monday

Reps Rest

100's 8 45

Full speed sprints. The best way to get faster is to run fast.

Thursday

Reps Rest



is 10 yards, jog it back next sprint is 20 yds. Same sequence

for 30 yards and 40 yards then back down to 30, 20, and 10.

Rest is 10 seconds once back at the starting line after each


Friday


Monday June 19th

Lift Combo Pair

Page 41



3

3

3

3

Hang Clean

EXPLOSIVE

Rest Time = 2 Min


3

3

3

3

3

Barbell Flat Bench

EXPLOSIVE

Rest Time = 2 Min


1 Min

1 Min

1 Min

Pair w/ Bench

Planks

Controlled

Rest Time = 30 Sec


10

10

10

DB Inc Alternating Arms

EXPLOSIVE

Rest Time = 60 Sec



10, 10, 10

10, 10, 10

10, 10, 10

Captains Chair

Controlled

Dep. Upon Incline


10

10

10

Barbel l Mi l . Press

EXPLOSIVE

Rest Time = 60 Sec

Pair w/

Skullcrushers


10

10

10

SkullCrushers

Controlled

Dep. Upon Mil. Press



30

30

30

Dips (unweighted)

Controlled

Rest Time = 30 Sec


Tuesday June 20th

Lift Combo Pair

Page 42



10,10

10,10

10,10


Controlled

Dep. Upon Step-Up

Pair w/ Step-Up


8

8

8

8

Front Squat

Controlled

Rest Time = 90 Sec

Pair w/ Two Leg RDLs

Lower Back 1 %1 RM Reps Weight

10

10

10

Goodmornings

Controlled

Dep. Upon Hip Ext

Pair w/ Hip Extension


Thursday June 22nd

Lift Combo Pair

Page 43



3

3

3

3

Hang Clean

EXPLOSIVE

Rest Time = 2 Min


3

3

3

3

3

Barbell Flat Bench

EXPLOSIVE

Rest Time = 2 Min


1 Min

1 Min

1 Min

Pair w/ Bench

Planks

Controlled

Rest Time = 30 Sec


10

10

10

DB Inc Alternating Arms

EXPLOSIVE

Rest Time = 60 Sec



10, 10, 10

10, 10, 10

10, 10, 10

Captains Chair

Controlled

Dep. Upon Incline


10

10

10

Barbel l Mi l . Press

EXPLOSIVE

Rest Time = 60 Sec

Pair w/

Skullcrushers


10

10

10

SkullCrushers

Controlled

Dep. Upon Mil. Press



30

30

30

Dips (unweighted)

Controlled

Rest Time = 30 Sec


Friday June 23rd

Lift Combo Pair

Page 44



10,10

10,10

10,10


Controlled

Dep. Upon Step-Up

Pair w/ Step-Up


8

8

8

8

Front Squat

Controlled

Rest Time = 90 Sec

Pair w/ Two Leg RDLs

Lower Back 1 %1 RM Reps Weight

10

10

10

Goodmornings

Controlled

Dep. Upon Hip Ext

Pair w/ Hip Extension

Conditioning Week 6


Page 45


Reps Rest

Plyometric 3 2 Min

This will be a plyometric circuit where you are moving

continuously for the two minutes you're doing the exercises.

Start by squat jumping as high as you can for 30 sec, transition

directly to split jumps, broad jumps, and finally side to side

jumps.

This should be extremely taxing. If its not jump higher.

Monday

Reps Rest








Thursday

Reps Rest

110's 10 45

These are not quite full speed sprints, but you will have to




Skills = 17 sec or less

Friday

Week 7 Strength Program June 26th – July 2nd

Monday June 26th

Lift Combo Pair

Page 46



3

3

3

3

3

Barbell Flat Bench

EXPLOSIVE

Rest Time = 2 Min


Tuesday June 27th

Lift Combo Pair

Page 47



8

8

8

8

Front Squat

Controlled

Rest Time = 90 Sec

Pair w/ Hamstring

Rollouts


10 (ea leg)

10 (ea leg)

10 (ea leg)Rest Time = 90 Sec

Pair w/ Single Leg RDLS


Controlled


10 (ea leg)

10 (ea leg)

10 (ea leg)

Single Leg RDL's

Controlled

Dep. Upon Squats



Thursday June 29th

Lift Combo Pair

Page 48



3

3

3

3

3

Barbell Flat Bench

EXPLOSIVE

Rest Time = 2 Min


Friday June 30th

Lift Combo Pair

Page 49



8

8

8

8

Front Squat

Controlled

Rest Time = 90 Sec

Pair w/ Hamstring

Rollouts


10 (ea leg)

10 (ea leg)

10 (ea leg)Rest Time = 90 Sec

Pair w/ Single Leg RDLS


Controlled


10 (ea leg)

10 (ea leg)

10 (ea leg)

Single Leg RDL's

Controlled

Dep. Upon Squats


Conditioning Week 7

June 26th – July 2nd

Page 50


Reps Rest

Plyometric 3 2 Min

This will be a plyometric circuit where you are moving

continuously for the two minutes you're doing the exercises.

Start by squat jumping as high as you can for 30 sec, transition

directly to split jumps, broad jumps, and finally side to side

jumps.

This should be extremely taxing. If its not jump higher.

Monday

Reps Rest








Thursday

Reps Rest

100's 10 45

Full speed sprints. Get faster

Friday

Week 8 Strength Program July 3rd – July 9th

Monday July 3rd

Lift Combo Pair

Page 51



84 5

84 4

80 4

80 4Pair w/ Planks

Power Clean

EXPLOSIVE


45 Sec

45 Sec

45 Sec


Planks

Controlled

Rest time = 2 min


Tuesday July 4th

Lift Combo Pair

Page 52



86 4

86 4

84 4

84 4

Power Clean

EXPLOSIVE


45 Sec

45 Sec

45 Sec

45 Sec

Leg Lifts

Controlled

Rest Time = 2 Min

Pair w/ Power Clean


76 10

74 10

70 10

70 10

Barbell Back Squat

EXPLOSIVE

Rest Time = 90 Sec


the weight up


15, 15

15, 15

15, 15


Hamstring Rollouts

Controlled

Dep. upon squat


10 (ea leg)

10 (ea leg)

10 (ea leg)

10 (ea leg)

Side Squats

Controlled

Rest Time = 90 Sec


15, 15

15, 15

15, 15

Two Leg RDL's

Controlled


10

10

10

Pull-Ups Overhand

Controlled

Rest Dep upon Bic.

If you can do more

with ease do 15


8,8,8,15

8

8

Bicep Dropset

Controlled

Rest Time = 90 Sec


10

10

10

Eccentric Inv. Rows

Controlled

Rest Time = 90 Sec


way down


Thursday July 6th

Lift Combo Pair

Page 53



84 5

84 4

80 4

80 4Pair w/ Planks

Power Clean

EXPLOSIVE


45 Sec

45 Sec

45 Sec


Planks

Controlled

Rest time = 2 min


Friday July 7th

Lift Combo Pair

Page 54



86 4

86 4

84 4

84 4

Power Clean

EXPLOSIVE


45 Sec

45 Sec

45 Sec

45 Sec

Leg Lifts

Controlled

Rest Time = 2 Min

Pair w/ Power Clean


76 10

74 10

70 10

70 10

Barbell Back Squat

EXPLOSIVE

Rest Time = 90 Sec


the weight up


15, 15

15, 15

15, 15


Hamstring Rollouts

Controlled

Dep. upon squat


10 (ea leg)

10 (ea leg)

10 (ea leg)

10 (ea leg)

Side Squats

Controlled

Rest Time = 90 Sec


15, 15

15, 15

15, 15

Two Leg RDL's

Controlled


10

10

10

Pull-Ups Overhand

Controlled

Rest Dep upon Bic.

If you can do more

with ease do 15


8,8,8,15

8

8

Bicep Dropset

Controlled

Rest Time = 90 Sec


10

10

10

Eccentric Inv. Rows

Controlled

Rest Time = 90 Sec


way down

Conditioning Week 8

July 3rd – July 9th

Page 55


Reps Rest

100's 10 45


Monday

Reps Rest

300 yard shuttles 3 2 Min

This will not be a full speed sprint. We are now beginning a

phase where we need to get in camp shape. You will need to

push yourself to make the times. Run to the 25 and back 6

times (300 yards).

Bigs = 75 Mids = 70 Skills = 65

Thursday

Reps Rest








Saturday

Week 9 Strength Program July 10th – July 16th

Monday July 10th

Lift Combo Pair

Page 56



84 5

84 4

80 4

80 4Pair w/ Planks

Power Clean

EXPLOSIVE


45 Sec

45 Sec

45 Sec


Planks

Controlled

Rest time = 2 min


Tuesday July 11th

Lift Combo Pair

Page 57



Thursday July 13th

Lift Combo Pair

Page 58



84 5

84 4

80 4

80 4Pair w/ Planks

Power Clean

EXPLOSIVE


45 Sec

45 Sec

45 Sec


Planks

Controlled

Rest time = 2 min


Friday July 14th

Lift Combo Pair

Page 59


Conditioning Week 9

July 10th – July 16th

Page 60


Reps Rest

100's 10 45


Monday

Reps Rest





times (300 yards).


Thursday

Reps Rest








Saturday

Week 10 Strength Program July 17th – July 23rd

Monday July 17th

Lift Combo Pair

Page 61



85 6

82 6

80 6

80 6

Barbell Flat Bench

EXPLOSIVE

Rest Time = 2 Min


6

6

6

6

Incline DB Bench

EXPLOSIVE

Pair w/ Push Up Holds


30 Sec

30 Sec

30 Sec

Push Up Holds

Controlled

Rest Time = 60 Sec

Pair w/ Incline


Tuesday July 18th

Lift Combo Pair

Page 62



8

8

8

8

Front Squat

Controlled

Rest Time = 90 Sec

Pair w/ Hamstring

Rollouts


Thursday July 20th

Lift Combo Pair

Page 63



85 6

82 6

80 6

80 6

Barbell Flat Bench

EXPLOSIVE

Rest Time = 2 Min


6

6

6

6

Incline DB Bench

EXPLOSIVE

Pair w/ Push Up Holds


30 Sec

30 Sec

30 Sec

Push Up Holds

Controlled

Rest Time = 60 Sec

Pair w/ Incline


Friday July 21st

Lift Combo Pair

Page 64



8

8

8

8

Front Squat

Controlled

Rest Time = 90 Sec

Pair w/ Hamstring

Rollouts

Conditioning Week 10

July 17th – July 23rd

Page 65


Reps Rest



is 10 yards, jog it back and next sprint is 20 yards. Same thing

for 30 yards, 40 yards then back down to 30, 20, and 10. Rest

is 10 seconds once back at the starting line after each


Monday

Reps Rest





times (300 yards).


Thursday

Reps Rest








Saturday


Monday July 24th

Lift Combo Pair

Page 66



88 4

88 4

88 3

88 3

Power Clean

EXPLOSIVE

Rest Time = 2 Min


85 6

82 6

80 6

80 6

Barbell Bench Press

EXPLOSIVE

Rest Time = 90 Sec


6

6

6

6


EXPLOSIVE

Rest Time = 90 Sec


To failurePush Ups to failure

Controlled

Rest Time = 90 Sec

After final set of incline do

push-ups to failure


5 ex. for 30 sec

5 ex. for 30 sec

5 ex. for 30 secRest Time = 2 Min

3 sets of 5 exercises for 30

secs

Shoulder Circuit

Controlled


10

10

10

Pushdowns

Controlled

Rest Time = 60 Sec


25, 25, 10

25, 25, 10

25, 25, 10

Variety Circuit

Controlled

25 Sit- Ups, 25 Rollouts,

and 10 modified V - ups


Tuesday July 25th

Lift Combo Pair

Page 67



8 (ea leg)

8 (ea leg)

8 (ea leg)

Barbell Step Up

EXPLOSIVE

Rest Time = 2 Min


80 10

80 10

76 8

76 8

Back Squats

Controlled

Rest Time = 90 Sec


10

10

10

Hamstring Holds

Controlled

Dep. Upon Squats

Pair w/ Squats


10

10

Failure

Pull - Ups

Controlled

Rest Time = 60 Sec


10

10

10

Pair w/ Bicep Curls

Inv. Rows

Controlled


10

10

10

10

Regular Curls

Controlled

Rest Time = 60 Sec

Pair w/ Inv Rows


Thursday July 27th

Lift Combo Pair

Page 68



1 Min

1 Min

1 Min

Planks

Controlled

Dep. Upon High Pulls

Pair w/ High Pulls


60 Sec

60 Sec

60 Sec

DB Push - Ups / Holds

Controlled

Rest Time = 90 SecDo push ups until you

can't and then hold for the

remaining time


25, 25, 10

25, 25, 10

25, 25, 10

Variety Circuit

Controlled

Dep. Upon Push-Up Holds

25 Sit- Ups, 25 Rollouts,

and 10 modified V - ups


5 ex. for 30 sec

5 ex. for 30 sec

5 ex. for 30 secRest Time = 2 Min

3 sets of 5 exercises for 30

secs

Shoulder Circuit

Controlled


12

12

12

Extens ions on Bar

Controlled

Pair w/ Tricep Kickbacks


10 (ea arm)

10 (ea arm)

10 (ea arm)

Tricep Kickbacks

Controlled

Rest Time = 60 Sec

Pair w/ Tricep Extensions


Friday July 28th

Lift Combo Pair

Page 69



8 (ea leg)

8 (ea leg)

8 (ea leg)

Barbell Step Up

EXPLOSIVE

Rest Time = 2 Min


80 10

80 10

76 8

76 8

Back Squats

Controlled

Rest Time = 90 Sec


10

10

10

Hamstring Holds

Controlled

Dep. Upon Squats

Pair w/ Squats


10

10

Failure

Pull - Ups

Controlled

Rest Time = 60 Sec


10

10

10

Pair w/ Bicep Curls

Inv. Rows

Controlled


10

10

10

10

Regular Curls

Controlled

Rest Time = 60 Sec

Pair w/ Inv Rows


July 24th – July 30th

Page 70


Reps Rest







Monday

Reps Rest





times (300 yards).


Thursday

Reps Rest







Friday

Reps Rest








Saturday

Week 12 Strength Program July 31st – August 6th

Monday July 31st

Lift Combo Pair

Page 71



3

3

3

3

3

Barbell Flat Bench

EXPLOSIVE

Rest Time = 2 Min


Tuesday August 1st

Lift Combo Pair

Page 72



8 (ea leg)

8 (ea leg)

8 (ea leg)

Barbell Step Up

EXPLOSIVE

Rest Time = 2 Min


80 10

80 10

76 8

76 8

Back Squats

Controlled

Rest Time = 90 Sec


10

10

10

Hamstring Holds

Controlled

Dep. Upon Squats

Pair w/ Squats


10

10

Failure

Pull - Ups

Controlled

Rest Time = 60 Sec


10

10

10

Pair w/ Bicep Curls

Inv. Rows

Controlled


10

10

10

10

Regular Curls

Controlled

Rest Time = 60 Sec

Pair w/ Inv Rows


Thursday August 3rd

Lift Combo Pair

Page 73



3

3

3

3

3

Barbell Flat Bench

EXPLOSIVE

Rest Time = 2 Min


Friday August 4th

Lift Combo Pair

Page 74



8 (ea leg)

8 (ea leg)

8 (ea leg)

Barbell Step Up

EXPLOSIVE

Rest Time = 2 Min


80 10

80 10

76 8

76 8

Back Squats

Controlled

Rest Time = 90 Sec


10

10

10

Hamstring Holds

Controlled

Dep. Upon Squats

Pair w/ Squats


10

10

Failure

Pull - Ups

Controlled

Rest Time = 60 Sec


10

10

10

Pair w/ Bicep Curls

Inv. Rows

Controlled


10

10

10

10

Regular Curls

Controlled

Rest Time = 60 Sec

Pair w/ Inv Rows


August 1st – August 7th

Page 75


Reps Rest

100's 8 45 Sec

Full speed sprints. Last week to get faster.

Monday

Reps Rest

110's 12 60 Sec

Last week before camp. Time to be in shape

Bigs = 20 Sec

Mids = 17 Sec

Skills = 16 Sec

Thursday

Reps Rest








Friday

Reps Rest

110's 12 60 Sec

Last week before camp. Time to be in shape

Bigs = 20 Sec

Mids = 17 Sec

Skills = 16 Sec

Saturday

Position Specific Pattern Runs

On certain days you will be asked to do pattern runs for the conditioning portion of the program.

Below are the specific drills applicable based on position group. With the exception of the kickers, every other

position group has their own individual sets of movements that mimic what you do in game situations.

Offensive lineman and defensive backs will not be doing the same movements because they aren’t required to

do the same things on Saturday. Each of these workouts is designed to help improve speed and flexibility for

what each position needs. Some of the movements will look the same on paper (waved lines), but they will

either be shuffles, kick slides, or backpedals depending on the position performing the action. It should be

clarified in the depiction as well.

At the conclusion of each set (all 8 movements) rest for 90 seconds before beginning the next set. In

between each individual movement, rest for the amount of time it took to perform the movement. If it takes

about five seconds to perform the movement, you should rest for five seconds after jogging back to the

starting point. Part of your rest is jogging back, just like the active rest you would get on your way back to the

huddle or to your alignment in a game.

Page 76


Page 77


Page 78


Page 79


Page 80


Lift Descriptions

Full Body Lifts

Power Clean – Use the rubber weights with the barbell on the ground. Position the knees at about shoulder

width apart and grab the bar with the hands in a pronated grip (overhand) just barely outside the knees. First, lift

the weight off the ground with the lower body and begin to extend the hips (push them forward). When the bar

gets above the knees explosively extend the hips fully, and pull with the upper body to get the bar to chest level.

As the bar is rising, drop into a squat position catching and holding the bar at chest level with the elbows at a 90

degree angle, or as high as possible. Rise to a position with hips fully extended to complete the rep. Drop the

weight to the ground to begin the next rep.

Do not shorten the arms or pull with the arms until the bar is above the knees

Violently extend the hips to full extension when the bar gets past the knees

This is an explosive movement – the feet should come off the ground

Your feet will widen with the completion of the movement, but they start at shoulder width

Hang Clean – Similar to the action of a power clean, just started from a later position in the action. Start with

rubber weights on the barbell and the weight resting on the legs slightly above the knees with the hands on the

bar in a pronated (overhand) grip. The hips should be slightly flexed (butt should be back, not standing straight

up) and the knees bent. When performing the movement, violently extend the hips and pull upward with the

upper body. As the bar is rising, drop into a squat position catching and holding the bar at chest level with the

elbows at a 90 degree angle, or as high as possible. Rise to a position with hips fully extended to complete the

rep. Bring the weight back down to the starting position of above the knees to start the next rep.

Extend violently with the hips to complete the movement

Only using the upper body will diminish the amount of weight lifted

This is an explosive movement – the feet should come off the ground

Your feet will widen with the completion of the movement, but they start at shoulder width

Barbell Step – Ups – Position the barbell across the back in the same position required for a back squat.

Position the hands in the same location along the bar used for back squat in order to provide stabilization. Place

a standard bench or an approved box 12 inches in front of where the lifter is standing. In order to execute the lift

step forward directly onto the bench with one foot, making sure to place the entire foot on the bench’s surface.

Raise the entire body to the height of the bench similar to an action of climbing a stair and then drive the

opposite leg (the leg not on the bench) to chest level. Bring the opposite leg back down to the surface of the

bench so that the athlete has completed the movement with both feet on the surface of the bench or box. Step

down off the bench under control, one foot at a time, until both feet are back on the floor to complete the rep.

Position the bar so that it is secure across the back of the lifter

Grip the bar to ensure that it is secure and the lifter will not lose control

Place the entire foot on the surface of the bench for stability

Drive the opposite leg up explosively simulating the action of running


Page 81

Deadlift – Use the rubber weights with the barbell on the ground. Stand with the feet shoulder width apart and

the hands gripping the bar slightly outside of the knees. The grip can be alternated (one hand underhand the

other overhand) or a pure overhand grip. Ensure that the feet are flat on the ground and that the back is flat and

position the shoulders directly over the knees. A curve in the back can be extremely dangerous. When

performing the lift straighten the knees by extending the hips (pushing them forward). Do not lift with the arms.

High Pull – Push Press – Start with the weighted barbell resting on the legs slightly above the knees with the

hands on the bar in a pronated (overhand) grip. The hips should be slightly flexed (butt should be back, not

standing straight up) and the knees bent. This lift is similar in principle to the hang clean, but is performed

differently. Begin the movement by pulling the weight up with the upper body (not using the hips) and as the

bar is rising, drop into a squat position catching and holding the bar at chest level. The elbows do not need to be

at a 90 degree angle. From the catch position extend the arms to full extension while snapping with the hips so

that the hips and arms are fully extended and the weight is locked out above the head. Bring the weight down to

the starting point of the barbell resting slightly above the knees to complete the rep.

Do not use the hips on the pull phase of the lift. This is designed to build upper body strength

Extend the hips and arms simultaneously to get the weight above the head

The feet should come off the ground slightly during the extension phase of the lift

Chest Lifts

Barbell Bench Press – Position the hands slightly outside of the armpits in an overhand grip. Do not have an

extremely wide grip, if anything error on the side of having a slightly narrow grip. These lifts are designed to

aid in functional strength for football, which requires hand positioning to be tight. Perform the reps in a

controlled manner on the downward phase of the lift and explosive on the way up. In this way it should take

twice or three times as long to bring the weight down as it does to push it up.

Barbell Pause Bench - Position the hands slightly outside of the armpits in an overhand grip. The downward

phase of this lift differs from standard bench press slightly. The downward phase will remain almost the exact

same as the weight should be slowly controlled on the way down. The major difference comes when the weight

gets to the bottom. Instead of performing the upward phase as soon as the bar touches the chest, rest the bar for

one second on the chest without any movement before performing the upward phase.

Dumbbell Incline Bench – Sit in a reclining bench at a 60 degree angle. Put an equal sized dumbbell in each

hand and lift to full arm extension. When performing each rep, lift each arm at the same time at the same rate.

The repetition should mimic a repetition with the barbell.

Page 82


Dumbbell Incline Alternating Arms – Set the reclining bench at a 60 degree angle and grab an equal sized

dumbbell for each arm. When performing the repetition, it will differ from standard incline dumbbell bench.

When starting the lift, position one arm fully extended with the weight. One arm should be at chest level and the

other fully extended. With the arm that is chest level, fully extend the arm raising the weight to above the head

and hold it. At this point both arms should be fully extended above the head. Next, lower the weight that

originally started extended back down to chest level and then back up to extended again, while holding the

opposite arm fully extended. Next take the opposite arm and lower it to the chest and back up again, while

maintaining the full extension hold with the opposite arm. While one arm is moving up and down the other arm

should be fully extended above the head. Alternate arms for the duration of the set.

While one arm is moving the other is fully extended

Alternate arms each rep – do not do a full set with one arm and then switch

Dumbbell Flys – Lie on a bench with the back touching and grab equal sized dumbbells in each hand. Extend

the arms outward until there is a slight flex in the elbow. Bring the weight back in to the center and twist the

hands in so that the heels of each hand touch at the conclusion of the rep.

Decline Push-Ups – Position the feet on top of a bench with the hands on the floor in a push-up position.

Perform a push-up maintaining the feet on the bench and finishing with arms fully extended. Keep a flat back

and both hands on the floor.

Push- Up Holds – Hold a slightly flexed push – up position for 30 seconds. This is usually a 3 – set exercise

tied with a superset of incline bench. The first set of 30 seconds the elbows should be barely extended and the

chest nearly touching the floor. The next set the elbows should be slightly less bent and the chest farther from

the floor. The last set the arms should be almost fully extended to a regular push – up position. All three sets are

in slightly different push – up positions, but all are held for 30 seconds a set.

Dumbbell Push – Up Holds – Position the feet on top of a bench with the hands placed on top of a dumbbell

flat edge down on a floor. Position the dumbbells so that the hands are directly above the armpits. Beginning

doing push – ups for 60 seconds. If at any point it is too tiring to perform a push – up hold the push – up

position until the 60 seconds expires. This is purely a timed set, the goal is to do push – ups the whole time, but

there is no number limit to the set.

Bench using Racks – Set up the safety bars so that the barbell is placed near the athlete’s “sticking point” in the

bench press movement. Lie on the bench with the back touching and hands positioned slightly outside of the

armpits exactly like they would be in the standard barbell bench press. To perform the lift press the bar up to

full extension and set the weight back down on the racks. The movement mimics standard bench press, the only

difference is related to where the movement starts. In a standard bench press the movement starts at full

extension, gets brought down to the chest, and then back up to full extension. Using the racks the weight starts

at half extension and finishes at full extension.


Page 83

Tricep Lifts

Skullcrushers – This can be performed with a standard barbell or a preacher bar. Start with the back on a bench

with the weight fully extended straight above the eyes. Lower the weight PAST the head. Do not simply bring

the weight down to the forehead, bring it past bringing it close to the floor. On the way up bring the weight to

full extension even with the eyes NOT the chest. If the weight is over the chest the triceps are able to relax, if it

is brought over the eyes where the arms are at a 60 degree angle the triceps continue to work throughout the

entire movement.

DO NOT bring the weight just to the forehead

DO NOT finish the set with arms fully extended over the chest

Lower the weight behind the head as far as comfortably possible

Tricep Kickbacks – Only one dumbbell at a time is required for this lift. When performing the lift, place the

knee on the same side of the body as the arm performing the lift on a bench. The opposite arm is used as a brace

on the bench as well. The elbow needs to be as high as comfortably possible and throughout the duration of the

lift, it should not move. The arm starts at a 90 degree angle and as the elbow remains high the heel of the hand

swings back until the arm is completely extended (straight). All repetitions should be performed with one arm

before rotating arms.

Dips (unweighted) – This can be performed a variety of ways. The easiest method is to place two benches close

enough to each other that the athlete’s heels can rest on one bench while the hands support their body on the

other bench. Position the hands just outside the hips and keep the elbows tight to the body. When performing

the repetitions lower the body until the hamstrings draw tight and then bring the body up to full extension (arms

straight). This lift can also be performed on a dip bar, but puts significantly more stress on the shoulders.

Tricep Pushdowns – This lift is performed with cables. Attach a rope attachment to the cable and set the cable

above the lifter’s head. Grab the rope with a pronated (overhand) grip and pull the rope, with the elbows tight to

the body, all the way down to full extension. Control the weight and the rope back up so that the hands touch

the chest with the elbows remaining at the sides, and then perform the next repetition bringing the weight back

down to full extension.

One – Minute Holds – This lift will require cables. The lift will mimic the action of the tricep pushdown, but

will implement a one minute hold. The lifter should lower the weight to a number that they can perform for 20

repetitions a set if they were only performing tricep pushdowns. Each set begins with five repetitions of tricep

pushdowns immediately followed by the athlete holding the weight at full extension for 60 seconds. During this

time the athlete must attempt to keep the weight fully extended and the arms completely straight. The athlete

may begin to fatigue and the arms may flex (bend) slightly, but the goal is to keep the weight as low as possible.

After 60 seconds, finish the set with five repetitions. A spotter may be needed to finish those five repetitions.

Page 84


Extensions with Bar – Set the barbell up in the rack at a height even with shoulder level. Place hands in a

pronated (overhand) grip at shoulder width standing far enough away that the arms are fully extended. To

perform the lift place all of the weight in the hands and lean forward so that the head goes underneath the bar.

Without using the lower body or moving the feet, bring the body back to the starting position by extending the

arms using the triceps.

Do NOT swing at the bottom of the movement – come to a stop at the top and bottom

Keep the hands at shoulder width apart

Do NOT use the lower body to assist in bringing the body back to the starting point

Glute Lifts

Bulgarian Split Squats – Position the barbell on the athlete’s back exactly like it would be for a traditional

back squat. Place a bench 12 inches behind the athlete so that one leg can be placed on top of the bench. The

foot can either be placed on the bench balancing on the toe or completely facing downward so that the top of the

foot (shoelaces) are resting on the surface of the bench. When performing the lift, position the one foot on the

bench and the other foot in a relationship similar to a lunge. Drop the knee of the foot that is placed on the

bench down as close to the floor as possible and bring the body back up by pushing off the foot that is on the

floor. The movement should look similar to a lunge, but slightly different because of the opposite foot placed on

top of the bench.

Side Squats – USE LIGHT WEIGHT start with only 135. Position the barbell on the athlete’s back exactly like

it would be for a traditional back squat. Stand on a platform in an open space and use a spotter, the movement

required will not allow an athlete to use the racks and the safety bars. When performing the lift keep the

shoulders square and step sideways and squat similar to a catcher getting in his stance in baseball. The leg that

steps should bend while the other leg should rotate be straight to the side. This should provide a groin stretch

and the depth of the squat should be determined by comfortability with the stretch. To finish the lift push off the

foot that originally stepped and bring the body back to a standing position with the feet shoulder width apart.

Perform the lift for all of the reps for one leg before switching legs.

Hip Extension – Lie down perpendicular on a bench with the back just above the shoulder blades touching and

the feet firmly planted on the floor. Do NOT rest the head on the bench, or the torso, just the area above the

shoulder blades. Take a weighted barbell and place a pad in the middle and rest the pad and the barbell two or

three inches below the belly button. Grab the barbell with both hands outside of the hips to secure it. To perform

the lift lower hips and extend the hips up so that the knees, hips, and shoulders are all in a straight line. At the

end of the repetitions perform a ten second hold with the hips all the way extended.

Do NOT place the lower body on the bench

Extend the hips upward so that the knees, hips, and shoulders are in a line

After the last rep hold the weight up with the hips extended for 10 seconds


Page 85

Hamstring Lifts

Hamstring Rollouts – Find an open space on the floor and bring a swiss ball inflated enough to safely balance

on. Place both feet on the ball with the legs extended, while lying on the back, using the hands to stabilize the

core. To perform the lift, keep the feet on top of the ball and use the hamstrings to roll the ball in as close to the

body as possible. Ideally the ball would touch the hamstrings and the backside of the thigh at the bottom of the

lift. Once the ball is rolled into the body, complete the movement by rolling the ball back out to full extension

so that the legs are nearly completely straight. After completing those reps, keep the feet on top of the ball while

maintaining balance with the hands. Extend the hips to full extension and back down again pulsing for 15 more

reps. Do not change the placement of the ball, simply keep the feet in place on top of the ball and pulse.

Hamstring Holds – This lift will require a partner. The athlete will drop to their knees and keep their hands at

their sides. The partner will grasp the feet to provide an anchor for the movement. To perform the lift the athlete

will slowly drop to their stomach while attempting to slow their fall by only flexing their hamstring. Do NOT

use the hands until the athlete has lost control of their body and can no longer control themselves. This lift is

effective if the athlete is able to hold the falling position for several seconds.

Two Leg RDL’s – Place a rubber plate on the ground and the athlete should stand on top of it. Grasp the

weighted barbell with a pronated grip and bring the weight up to just above the knees with the arms straight,

standing up. Slowly lower the weight by flexing the hips (pushing the hips backwards) until the hamstrings

begin to feel tight, then push the hips forward and bring the body to full height again. The weight does not need

to be brought to the floor.

Keep the back straight – do not arch the back in order to bring the weight to the ground

Push the hips backward to lower the weight

When the hamstrings begin to feel tight bring the weigh back up.

Page 86


Documents

Reddie Summer Lifting Program - Amazon S3 · 5/12/2017 · Here is an example of a meal- 1 Skinless chicken breast- 54 grams of protein, 0 grams of carbohydrates, and 3 grams of