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Dear Patriot,
Enclosed you will find your workout for the summer months. There are weight liftingdiagrams, descriptions, and conditioning explanations that you will need to look over in
detail before starting the program. To have the best opportunity to compete individually
and as a team in the Mid-South Conference, you will have to report in August in greatphysical and mental condition. This manual, if followed step by step, will allow you to
reach your peak performance level.
To obtain the goals we are striving for takes time. To be the type of Patriot your
teammate can count on it is a must to complete each workout with full intensity. This
takes commitment, dedication, and mental toughness for each and every contributor on
our squad. To do this you will have to arrange your job, social plans, and other activitiesaround your workouts. This summer workout is the most important part of our pre-
season, and your dedication will play a big part in the success of the 2012 Patriots.
If there are any questions you may have about the workout, you can call me at
(606) 539-4454.
Sincerely,
C h S idd
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TABLEOFCONTENTS
1. KeysToSuccess.2. PointstorememberinStrengthDevelopment.3. WeightLiftingDescriptions.4. ConditioningDescriptions.5. PlyometricDescriptions.6. AgilityDescriptions.7. WeeklyWorkouts.8. SupplementaryWorkout.9. PercentageCharts.
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THEUNIVERSITYOFTHECUMBERLANDSPATRIOT
STRENGTH&
CONDITIONING
3KeysToYourAthleticSuccess
1. CONSISTANCY DONOTMISSONEDAY,ONESET,ONEREP,ONESPRINT!2. INTENSITY GIVEGREATEFFORTEVERYLIFTINGSESSION!3. FOCUS REMEMBERWHATYOUAAREWORKINGFOR 4TIMEMID
SOUTHCONFERNCECHAMPIONSHIP!
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POINTSTOREMEMBERINSTRENGTHDEVELOPMENT
1. Controltheweight;donotlettheweightcontrolyou.2. Lowertheweightinaslow,controlledmotion,whileraisingtheweightinanexplosive,
powerfulmanner.3. Betechniqueconscious.DoNOTjeopardizesafetyforinjury.4. BeINTENSEandmaintaingoodmentalconcentrationduringeachworkout.5. Trainwithapartnerforbothsafetyandmotivationalpurposes.6. Allowadequaterest(Approximately2minutes)betweeneachsetofliftsinvolvingcore
(majormusclegroups)lifts.Liftsinvolvingsmallermusclegroupsdonotneedasmuchrecovery.
7. Recordallworkoutsfororganizationalandmotivationalpurposes.8. StrengthandPoweristhechangeableelementthatcangreatlydetermineanathletes
success.
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THEBENCHPRESS
Starting Position:
1. Lay on the bench with a natural arch in your back and your feet flat on the floor.2. Grip the bar slightly wider than shoulder width with your thumbs around the bar.3. With a spotters assistance, lift the bar out of the rack and directly over your chest.
Procedure:1. In a controlled manner, lower the bar to your lower chest and make contact (do not bounce).
2. The angle of your elbows should be between 90 and 120 .
3. Push the bar off your chest upward in an explosive but controlled manner to the original startingposition.
Key Points:1. The bar should move upward, with the finishing position directly over your chest. Do not push the
bar back.2. Do not bounce the weight off your chest. Touch and go.3. Maintain your five points of contact (head, upper back, butt, both feet) throughout the exercise.
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SQUAT
Primary Purpose: Develop muscles of the hips, legs and back.
Secondary Purpose: Stress the entire neuromuscular system through a synergistic summationof forces (multi-joint total body lift).
Equipment Set-up:
1. Position the bar in the rack at mid to upper chest height before putting any weight on.2. Position the rack's safety bars at a height 2-4 inches below your hip (test this with an empty bar
and make sure you are close but not hitting the racks when in your lowest squat position).
3. Load the bar evenly with your starting weight and put on bar collars.Starting Position:
1. Place the bar across your upper back making contact with both shoulders. Avoid placing the bartoo high on your back. It should never rest on your neck.
2. Make sure you get your feet and hips under the bar when taking it out of the rack. Stand it upand then take one step back.
3. Keep your chest high and your back arched.4. Place your feet just wider than shoulder width with your toes slightly pointed out and the weight
distributed evenly across your entire foot, forefoot and heels. (avoid raising up on your forefoot,always keep your heels in contact with the floor)
Procedure:
1. Just before you begin a rep Inhale deeply pulling air in to your abdominal area. (This breath is
important to create intra-abdominal pressure which gives you a more stable core)2. Slowly descend by pushing your hips back and flexing at your hip and knee joints (this movement
is the same as sitting back into a chair).
3. Go down until: a) on light sets - your hamstrings touch your calves, b) on heavy sets - your thighsare parallel to the ground, c) on supra-maximal sets - your hamstrings are at or near parallel.
4. In the ascent, make sure you drive your shoulders back and keep your back as straight aspossible If the weight is forcing you to lean over excessively lighten up the weight Never
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POWERCLEAN
Purpose: Develop explosive power through extension of the hips, knees and ankles.
Starting Position:
Use between a hip to shoulder width stance, toes pointing straight ahead to slightly out. Squat down to the bar, and position your hips lower than your shoulders.
Use a grip shoulder width to slightly wider, with your arms fully extended and elbows turnedoutward.
Roll the bar back to an inch from contacting your shins, and maintain an arch in your back.
Position your shoulders directly over to slightly in front of the bar (never behind the bar).
Procedure:
Lift the weight off the floor by driving force through your entire foot (don't get forward on yourtoes).
The first pull [floor to just above knees] is key to aligning your body in the correct posture for thesecond pull, or power position.
While keeping your shoulders over the bar, extend your knees, and hips, performing a deadliftmotion.
As the bar travels over your knees straighten up into a vertical alignment so the bar shifts to yourmid-thigh. This is the power position.
Explosively extend your hips, and transfer the weight from your heels to the mid foot and shrugyour shoulders vertically (jump the weight up).
As the weight moves upward, simultaneously drop/pull your body underneath the bar catching theweight across your shoulders in a 1/4-1/2 squat position.
Finish the lift by standing upright under control.
Lower the weight to the start position and repeat the exercise.
http://search.lycos.com/image.php?tab=multi&img_frame=1&query=power+clean+lift&thumb_url=http://thm-a01.yimg.com/nimage/d688ed6615af8a78&image_url=http://huskystrength.ica.washington.edu/Summer%20Training%20Photos%2007%20008.jpg&refer_url=http://huskystrength.ica.washington.edu/Summer%20Training%20Photos%2007.htm&page2=0http://search.lycos.com/image.php?tab=multi&img_frame=1&query=power+clean+lift&thumb_url=http://thm-a01.yimg.com/nimage/3c89960ca8885350&image_url=http://mkonen.com/bblog/wp-content/uploads/2009/05/power-clean.jpg&refer_url=http://mkonen.com/bblog/weblogs&page2=0http://search.lycos.com/image.php?tab=multi&img_frame=1&query=power+clean+lift&thumb_url=http://thm-a01.yimg.com/nimage/afdde737277fc05c&image_url=http://www.floridatoday.com/content/blogs/fitness/uploaded_images/051209_630overview-722019.jpg&refer_url=http://www.floridatoday.com/content/blogs/fitness/2009/05/todays-wod-power-clean-1-1-1-1-1-1-1.shtml&page2=07/29/2019 3rd Edition Summer Conditioning Packet 2012
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INCLINEBENCH
Purpose: Develop muscles of chest and shoulders.
Starting Position:
1. Using a 30 -45 incline. Lay on the bench with a natural arch in your back and your feet flat onthe floor.
2. Grip the bar slightly wider than shoulder width with your thumbs around the bar.3. With a spotters assistance, lift the bar out of the rack and directly over your chin to upper chest
region.
Procedure:
1. In a controlled manner, lower the bar to the upper portion of your chest.2. The angle of your elbows should be between 90 and 120 .3. Push the bar off your chest in an explosive, but controlled manner to the original starting position.
Key Points:
1. The bar should travel down and up in a straight path, with the finishing position directly over yourchin to upper chest region.
2. Do not let the bar travel too low on your chest, keep the point of contact high.3. Do not bounce the weight off your chest.4. Keep your buttocks and upper back on the bench throughout the entire exercise.
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S.B.(STRAIGHTBAR)CLEANSHRUGS
Purpose: Develop explosive power through extension of the hips, knees and ankles.
Starting Position:
1. Use a shoulder width grip, with your arms fully extended. Your feet under hips and weight onheels.
2. Hold your shoulder blades together and maintain an arch in your back. Keep the bar close to yourshins.
3. Maintain the bar in a vertical linier motion throughout the entire exercise.
Procedure:
1. Explosively extend your hips, back and ankles, performing a jumping motion. (Be sure to leave yourfeet from the ground)
2. Explosively transfer the weight from your heels to the balls of your feet and explode in a vertical motionwhile shrugging your shoulders vertically at the high point.
3. Finish the lift by standing upright under control.4. Lower the weight to the start position and repeat the exercise.
Key Points:
1. The movement is very explosive, occurring in the hips, legs, and shoulders.2. Your back should remain tight and flat throughout the entire exercise.
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PUSH PRESS
Purpose: Develop explosive power.
Starting Position:
1. Grip the bar slightly wider than shoulder width. Feet directly under your hips.2. Bar positioned across your shoulders with your elbows pulled up and upper arms parallel with the floor.3. Tuck in your chin, hold your chest up, and keep a tight arch in your back.
Procedure:
1. Begin by dipping down to a 1/4 squat position and then explode upward so that your hips fully extend.2. As the momentum of the bar moves upward push with your arms and press the weight over head.3. Recover by lowering the weight back to the starting position.
Key Points:
1. This exercise is performed in a very explosive and quick manner, jump the weight up.
2. Your shoulders should be used to press the weight upward during this exercise.
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STRAIGHT LEG DEADLIFT
Purpose: Develop muscles of the hips and legs, and lower back.
Starting Position:
1. Grasp the bar with a shoulder width grip.2. Position your feet hip width apart.3. Hold your chest up, buttocks out and a slight bend in the knees.
Procedure:
1. Keeping a very slight bend in your knees, bend over at the hip/waist while holding a tight arch in yourback.
2. Bent over as far as possible while keeping a flat tight back and then recover to the start position.
Key Points:
1. Maintain a flat back throughout the exercise.
2. If you can't go low enough to touch the plates to the floor you don't need to stand on a platform.3. This is a strength and flexibility exercise, but don't over do it (attempt too much weight or too great a
stretch).
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S.B. (STRAIGHT BAR) HIGH PULL
Purpose: Develop muscles of the shoulders.
Starting Position:
1. Grip the bar with at shoulder width or slightly closer (hands 12-18 inches apart).2. Hold your chest up and inflated, and arch your back. Keep your head focused forward.
Procedure:
1. In a controlled manner and keeping the bar as close to your body as possible, pull the bar to yourcollar bones by elevating your elbows up and above the bar.
2. Pause at the highest position of the pull and then lower the bar under control to the start position.
Key Points:
1. Keep your body as rigid as possible (this is not a power pull).2. When pulling the weight your elbows should be pulled upward as high as possible, always above
the bar
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FRONT RAISE & LATERAL RAISES
Purpose: Develop the shoulder muscles.
Starting Position:
1. Stand holding dumbbells.
Procedure:
1. In a controlled fashion raise the weight.2. Front Raise: Raise your arms in front of you, to parallel with the floor.3. Lateral Raise: Raise your arms out to the side, to parallel with the floor.
Key Points:
1. Keep a solid upright posture while maintain a tight core. One set will include all repetitions for each of
the two exercises.
Front Raise Lateral Raise
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CalfRaises Performthisliftwithfullrangeofmotiontostretchtheentirecalfmuscle.Find
astairorledgetoputyourtoesonandhavetherestofyourfoothangingoff.
Riseup
on
your
toes
and
back
down
squeezing
the
calf
at
the
highest
point
for
maximumresults.Repeatthisexercisefortheamountofrepsdesignated.
4WayNeck Ifaneckmachineisavailable,usethismachinetostrengthentheneckmuscles
inallfourdirections.IfNOneckmachine,youcanliedownonabenchandgrab
a25lbplateandplaceitonyourheadinthegivendirectionyouaretryingtogo.
Flipyour
body
into
position
to
successfully
get
all
four
side
of
your
neck.
LegThrowsL/R Thisexerciseisdonewithapartner.Onemanupandoneonthegroundonhis
back.Thepartnerinthatsupstandsoverthepartnershead.Theoneonthe
bottomholdsontopartnerslegswhiletheuppartnerthrowshislegsdownand
toa45degreeangle.Repeatthisexercisetothedesignatedreps.Thecountis
Right,Left,ONE.
D.B.Curls Thisexerciseisusedtostrengthenthebicepsmuscle.Itshouldbedonewitha
controlledmannerwhilealternatingarms.Thisexercisecanbedonewith
dumbbellsorastraightbar.
TricepsExtension Thisexerciseisusedtostrengthenthetricepsmuscle.Holdadumbbellor
dumbbellsdirectlyoveryourheadarmslocked,elbowstightinside.Lowerthe
d.b.toaboutthemiddleofyourshoulderbladesandthebackup.Thisexercise
shouldbedonewithacontrolledmotion.Thisexercisecanbeusedwithheavier
weightifneeded.
SitUps Thisexercisecanbeperformedeitheronthegroundandoronapaddedbench.
Thisexerciseistohelpstrengthenyourcoreandmidsection. Thisexerciseisto
be done with a 45lb plate held at the chest level
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LateralLunges Thisexerciseisusedtostrengthenandaddflexibilitytothegroinandhamstring
area.Thisexercisedistobeperformedwitha25lbplateandworkingyourway
upto
a45lb
plate.
Start
the
exercise
in
the
standing
position
while
lunging
directlytoeachsidewhilesquattingdowntoonesidetouchingyourbuttocksto
yourhealwhileturningyouroppositetoeperpendiculartotheground.Dothis
exercisetoboththeleftandright.ThecountisLeft,Right,ONE.
PullUps Thisexerciseisusedtostrengthenboththearmsandbackmuscles.Bychanging
yourgrip
with
the
palm
of
your
hand
either
facing
you
or
away,
this
will
focus
moreoneitherthebicepsorlatmuscles.Thisexerciseshouldbeperformed
whileholdingontoabarwhileyourfeetarenottouchingtheground.Nextuse
yourarmsandbackmusclestopullyourbodyuptowhereyourchinisovertop
ofthebar.Thengobackdowninacontrolledmotion.
GluteHam Thisexerciseisusedtostrengthenyourhamstrings,glutes,andlowerback
muscles.YoucanperformthisexerciseonaGluteHammachineorwitha
partner.IfnoGluteHammachine,haveyourpartnerholddownfirmlyonthe
backofyourankleswhileyouareonyourknees.Leanforwardtowhereyour
chestisaboutsixinchesfromthegroundandcomebackuptotheupright
position.Performthisexercisewithgoodposturewithyourchestupand
keepingconstanttensiononyourhamstringsandpull.Thespotterneedsto
makesurehispartnersfeetdonotcomeofftheground.
D.B.PushUpRows Thisexerciseisusedtostrengthenyourchest,arms,shoulders,back,andcore.
Thisshouldbedoneatacontrolledmovement.Startthisliftonthegroundina
PushUpposition.YouneedasetofD.B.s(Dumbbells)forthisexercise.Choose
asetofD.B.sthatyoucanhandleandgraduallymoveupinweight.When
performingthislift,startintheuppositionwithyourarmslockedourwhile
balancingyourself
and
holding
on
to
the
dumbbells.
Next,
bend
your
arms
and
touchyourchestonthedumbbellsandbackintheupposition.Nextisthe
Rowpartoftheexercise.AftereachPushUp,performasinglearmrowwith
eacharm.Itsveryimportanttopulltheweightinasmoothmotiontryingtoget
yourelbowashighasyoucanwhilekeepingyourbodyinasolidPushUp
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Warm-Up Circuit
NOTE: All warm-up exercises will be done at 15 yrds down and back. These are the A,B,Csof properly warming up your legs to get them ready for activity.
1.) A STEP Walk down 15 yrds. Each stride raise your leg high and touch right toe to right hand,then alternate hands and feet each stride. (Hands in front of you at EYE level)
2.) B STEP Focus on driving your knee up high alternating legs with a littlebounce to your step. Get a rhythm. After driving your knee up snap it down with speed.
Do this with each step.
3.) C STEP This motion is like the B step, but now youre driving your knee up and then kicking
your leg out and snapping it down with speed. Alternate legs as you go down and back.
4.) HIGH KNEES Do this in place for 5 seconds, then burst and stride out about 75% speed to 15 yrds.
5.) QUICK FEET This is like doing careoka in place but focusing on keeping feet close to the ground and
with speed while rotating your hips. Do this for 5 seconds then careoka out to 15 yrds.
6.) BUTT KICKS Stride down and back 15 yrds. while kicking your heels up high touching your butt everytime.
Stretch Routine
NOTE: Hold all stretches for at least 15 seconds.
Start with your feet out in a wide stance. Put both hands on your right ankle, with your nose on yourknee. Do the same for your left ankle and down in the middle with your hands touching the ground.
Pull your feet together and hang your body and put your nose on your knees and your hands down toyour toes
Th d fi iti f SPEED WORK i 2 8 d f f ll i t it i ti ith f ll ti
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s
ThedefinitionofSPEEDWORKis: 28secondsoffullintensitysprintingwithfullrecoverytime.
Sprints
10's Sprint10yardsandrest25seconds. Repeatandrestforthedesignatednumberofrepsandtime.
20's Sprint20
yards
and
rest
25
seconds. Repeat
and
rest
for
the
designated
number
of
reps
and
time.
30's Sprint30yardsandrest1minute Repeatandrestforthedesignatednumberofrepsandtime.
40's Sprint40yardsandrest2minutes Repeatandrestforthedesignatednumberofrepsandtime.
50's Sprint50yardsandrest2minutes Repeatandrestforthedesignatednumberofrepsandtime.
60's Sprintthefirst20yardsatfullspeed,thenthelast40yardsmaintaingoodformandstayrelaxed.Restfor2minutes.
80's Sprintthefirst20yardsatfullspeed,thenthelast60yardsmaintaingoodformandstayrelaxed.Restfor2minutes.
100's Sprintthefirst30yardsatfullspeed,thenthelast70yardsmaintaingoodformandstayrelaxed.Restfor2minutes.
TIMESTO
MAKE
BY
POSITION:
OL/DL ILB/TE/K/P OLB/DB/QB/RB/WR
10's 1.8 2.3 1.7 2.2 1.5 2.0
' . . . . . .
30's 3.8 4.5 3.5 4.2 3.3 4.0
40's 4.8 5.5 4.6 5.2 4.5 5.0
50's 6.0 6.8 5.8 6.8 5.5 6.5
60's 7.0 8.0 6.5 7.5 6.0 7.0
80's 8.5 9.5 8.0 9.0 7.5 8.5
100's 14.0 15.0 12.5 13.5 12.0 13.0
ConditioningTest
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Plyometric (All Drills are to be done at 20 yard increments)
Power Skip1. Individual burst (Jumps) off each leg simulating a basketball lay-up.2. Alternate jump legs each time.3. Jump as high as you can off each individual burst.
Bounding
1. This exercise is to be done with great explosion. Look to get as much height aspossible during each jump.
2. The objective of this exercise is to leap like as if you are doing a basketball lay-up. Alternate legs as you jump. Remember opposite arm with opposite knee when
you jump. Do this drill for 20 yrds.
2 Foot Hop
1. This drill is to work explosion with both feet simultaneously.2. You want to work for speed and distance not height.
Frog Jumps
1. The objective of this drill is to work on explosiveness in you hips and legs.2. Start the drill in a squatted or Frog like stance. The key to this is to jump as
high and as far as you can. You want to have a sense of urgency when you do this
drill. Continue to jump for 20 yrds.
Single Leg Run1. The objective to this drill is to run on just one leg. Give the motion as if you areusing both feet, but the only one of them is actually touching the ground. The leg
and foot that is not touching the ground drive that knee up and dont forget to
pump your arms when you run.
2. Do this drill for 20 yrds. Alternate legs. Go down with your left leg and comeback on your right.
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1. Start by sprinting to the first cone.2. With a quick change of direction, begin back pedaling to the next cone (and repeat).3. Concentrate on accelerating out of the corners.
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ProShuttle1.ThisdrillisdonetotesthowfastyourcanchangedirectionLatterally.2.Youwillneed3conesspacedat5yrdsapartinastraightLine.3.Startatthecenterconewithyourhandonthecone,runtoYourright,touchtheconewithyourrighthand,turnandgotoYourleft.Touchtheleftconewithyourlefthand,andfinishBacktothecenterconeandrunthru.
START/FINISH
X
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T- DRILL
Set-up Procedures:
1. Place cone one (1) 10 yards away from cone two (2). Place cone three (3) five yards tothe left of cone two (2). Place cone four (4) five yards to the right of cone two (2).
2. Begin at cone 1 and end at cone 13. Example of drill: Sprint from cone 1 to cone 2: shuffle from cone 2 to cone 3; shuffle from
cone 3 to cone 4; shuffle from cone 4 to cone 2; and backpedal from cone 2 to cone 1.
Variations:
1. (1-2)Sprint (2-3)Shuffle (3-4)Shuffle (4-2)Shuffle (2-1)Sprint2. (1-2)Sprint (2-3)Carioca (3-4)Carioca (4-2)Carioca (2-1)Backpedal
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BagDrill1.WeavelaterallythruthebagsinazigzagmotionwhileShufflingyourfeet.2.Alwaysplantonyouroutsidefoot.3.Explodeoutofyourcut.4.StayLowandkeepyourshoulder'ssquare!5.GoFast!
START
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L Drill
1.Start
in
a3pt
stance.
Sprint
to
the
first
cone,
plant
and
Comeback.
2.Attackthefirstcone,figure8thenextconeandreturn
Backtowhereyoustarted.
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SquareDrill1.
Start
in
a
3
pt.
Stance.
Burst
forward
to
the
first
cone,
flip
your
hips
to
Beginbackpedal,openyourhipsandbegintoCarioca,openyourhipsAndshufflethrutheconewhereyoustarted.
BackPedal
CariocaSprint
STARTFINISH
Shuffle
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StarDrill1.StartatCone1.Sprinttothemiddlecone,goto#2,Backtothemiddle,goto#3,backtomiddle,goto#4,Backtomiddle,Finishbackat#1.2.Coachingpoint:Keepyourshoulder'ssquaretotheMiddlecone,alwaysplantonyouroutsidefoot,staylow,Explodefromconetocone!
32
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PREPARATIONFORTHE2012PRESEASONSTRENGTH&CONDITIONINGPROGRAM
ThepurposeofthisONEWEEKconditioningworkoutistoprepareyourbodyfortheupcomingactivities.You
will
have
one
week
of
running
only
to
help
jump
start
your
conditioning
before
you
begin
your
12
week
program.Takefulladvantageofyouropportunity.Remember,youonlygetonechancetoplaycollegefootball,somakethebestofit!
MAY7th 11th
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
7th 8th 9th 10th 11th
2MILERUN 20x20's OFF 2MILERUN 20X20's
20x10's 20X10's
LINEDRILLX5 LINEDRILLX5
2MILERUN SHORTSPRINTS
RESTTIME
RB,QB,WR,DB,OLB16MINUTESORLESS 25SEC.BETWEENEACH20YRDSPRINT
TE,ILB,K,P18MINUTESORLESS 15SEC.BETWEENEACH10YRDSPRINT
OL,
DL
20
MINUTES
OR
LESS 30
SEC.
BETWEEN
EACH
LINE
DRILL
WEEK 1 (MAY 14 18)
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WEEK 1 (MAY 14-18)
MONDAY 5-14-12
STRETCH CONDITIONING:
SQUAT (1 X 12@50%) (2 X 10@ 60%) (1 X 8 @65%) WARM UP CIRCUITBENCH PRESS (1 X 12@50%) (2 X 10@ 60%) (1 X 8 @ 65%) STRETCH
DB CURLS 3 X 12 8 X 100 YD STRIDES
TRICEP EXT 3 X 10 20 x 20'S
SB HIGH PULL 3 X 12 3 GASSERS
SB CLEAN SHRUGS 3 X 8 STRETCH BEFORE AND AFTER
FULL SIT-UPS W/PLATE 3 X 25 YOU LIFT AND RUN
LATERAL LUNGES W/PLATE 3 X 8
TUESDAY 5-15-12
STRETCH CONDITIONING:
POWER CLEAN (1 X 8@50%) (1 X 8@55%) (2 X 6@60%) WARM UP CIRCUIT
INCLINE BENCH (1 X 12@50%) (2 X 10@ 60%) (1 X 8 @65%) STRETCH
GLUTE HAMS 3 X 6 Agilities X 4 Each
PULL UPS 3 X 10
PUSH PRESS 3 X 8 Plyos X 4 Each @ 20 yrds
DB PUSH -UP ROWS 3 X 8STRAIGHT LEG DEAD LIFT 3 X 10 Gassers 3
CALF RAISES 3 X 20 STRETCH BEFORE AND AFTER
4 WAY NECK 2 X 10 YOU LIFT AND RUN
WEDNESDAY 5-16-12 REST
THURSDAY 5-17-12
STRETCH CONDITIONING:BENCH (1 X 8 @60%) (2 X 5@75%) (2 X 3 @80%) WARM UP CIRCUIT
SQUAT (1 X 8 @60%) (2 X 5 @75%) (2 X 3 @80%) STRETCH
DB CURLS 3 X 12 8 X 100 YD STRIDES
TRICEP EXT 3 X 12 20 x 20'S
DB PUSH-UP ROWS 3 X 8 3 GASSERS
FRONT/LATERAL RAISES 3 X 8 STRETCH
FULL SIT-UPS 3 X 20 STRETCH BEFORE AND AFTER
LEG THROWS L/R 3 X 10 YOU LIFT AND RUN
FRIDAY 5-18-12
STRETCH CONDITIONING:
POWER CLEAN (1 X 8@50%) (2 X 5@70%) (2 X 3@75%) WARM UP CIRCUIT
INCLINE BENCH (1 X 8@60%) (2 X 5@75%) (2 X 3@80%) STRETCH
WEEK 1 (MAY 14 18)
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WEEK 1 (MAY 14-18)
WEEK 2 (MAY 21-25)
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WEEK 2 (MAY 21-25)
MONDAY 5-21-12
STRETCH CONDITIONING:
SQUAT (1 X 12@50%) (2 X 10@ 60%) (1 X 8 @65%) WARM UP CIRCUITBENCH PRESS (1 X 12@50%) (2 X 10@ 60%) (1 X 8 @ 65%) STRETCH
DB CURLS 3 X 12 10 X 100 YD STRIDES
TRICEP EXT 3 X 10 20 x 20'S
SB HIGH PULL 3 X 12 3 GASSERS
SB CLEAN SHRUGS 3 X 8 STRETCH BEFORE AND AFTER
FULL SIT-UPS W/PLATE 3 X 25 YOU LIFT AND RUN
LATERAL LUNGES W/PLATE 3 X 8
TUESDAY 5-22-12
STRETCH CONDITIONING:
POWER CLEAN (1 X 8@50%) (1 X 8@55%) (2 X 6@60%) WARM UP CIRCUIT
INCLINE BENCH (1 X 12@50%) (2 X 10@ 60%) (1 X 8 @65%) STRETCH
GLUTE HAMS 3 X 6 Agilities X 4 Each
PULL UPS 3 X 10
PUSH PRESS 3 X 8 Plyos X 4 Each @ 20 yrds
DB PUSH -UP ROWS 3 X 8SHRUGS(HIGH PULL OR DB) 3 X 10 Gassers 3
STRAIGHT LEG DEAD LIFT 3 X 10 STRETCH BEFORE AND AFTER
CALF RAISES 3 X 20 YOU LIFT AND RUN
WEDNESDAY 5-23-12 REST
THURSDAY 5-24-12
STRETCH CONDITIONING:BENCH (1 X 8 @60%) (2 X 5@75%) (2 X 3 @80%) WARM UP CIRCUIT
SQUAT (1 X 8 @60%) (2 X 5 @75%) (2 X 3 @80%) STRETCH
DB CURLS 3 X 12 10 X 100 YD STRIDES
TRICEP EXT 3 X 12 20 x 20'S
DB PUSH-UP ROWS 3 X 8 3 GASSERS
FRONT/LATERAL RAISES 3 X 8 STRETCH
FULL SIT-UPS 3 X 20 STRETCH BEFORE AND AFTER
LEG THROWS L/R 3 X 10 YOU LIFT AND RUN
FRIDAY 5-25-12
STRETCH CONDITIONING:
POWER CLEAN (1 X 8@50%) (2 X 5@75%) (2 X 3@80%) WARM UP CIRCUIT
INCLINE BENCH (1 X 8@60%) (2 X 5@75%) (2 X 3@80%) STRETCH
WEEK 2 (MAY 21-25)
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WEEK 2 (MAY 21 25)
WEEK 3 (5-26 - 6-1)
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WEEK 3 (5 26 6 1)
MONDAY 5-28-12
STRETCH CONDITIONING:
SQUAT (1 X 12@50%) (2 X 10@ 60%) (2 X 8 @65%) WARM UP CIRCUITBENCH PRESS (1 X 12@50%) (2 X 10@ 60%) (1 X 8 @ 65%) STRETCH
DB CURLS 3 X 12 12 X 100 YD STRIDES
TRICEP EXT 3 X 10 20 x 20'S
SB HIGH PULL 3 X 12 3 GASSERS
SB CLEAN SHRUGS 3 X 8 STRETCH BEFORE AND AFTER
FULL SIT-UPS W/PLATE 3 X 25 YOU LIFT AND RUN
LATERAL LUNGES W/PLATE 3 X 8
TUESDAY 5-29-12
STRETCH CONDITIONING:
POWER CLEAN (1 X 8@50%) (1 X 8@55%) (2 X 6@60%) WARM UP CIRCUIT
INCLINE BENCH (1 X 12@50%) (2 X 10@ 60%) (2 X 8 @65%) STRETCH
GLUTE HAMS 3 X 6 Agilities X 4 Each
PULL UPS 3 X 10
PUSH PRESS 3 X 8 Plyos X 4 Each @ 20 yrds
DB PUSH -UP ROWS 3 X 8SHRUGS(HIGH PULL OR DB) 3 X 10 Gassers 3
STRAIGHT LEG DEAD LIFT 3 X 10 STRETCH BEFORE AND AFTER
CALF RAISES 3 X 20 YOU LIFT AND RUN
WEDNESDAY 5-30-12 REST
THURSDAY 5-31-12
STRETCH CONDITIONING:BENCH (1 X 8 @60%) (2 X 5@75%) (2 X 3 @80%) WARM UP CIRCUIT
SQUAT (1 X 8 @60%) (2 X 5 @75%) (2 X 3 @80%) STRETCH
DB CURLS 3 X 12 12 X 100 YD STRIDES
TRICEP EXT 3 X 12 20 x 20'S
DB PUSH-UP ROWS 3 X 8 3 GASSERS
FRONT/LATERAL RAISES 3 X 8 STRETCH
FULL SIT-UPS 3 X 20 STRETCH BEFORE AND AFTER
LEG THROWS L/R 3 X 10 YOU LIFT AND RUN
FRIDAY 6-1-12
STRETCH CONDITIONING:
POWER CLEAN (1 X 8@50%) (2 X 5@75%) (2 X 3@80%) WARM UP CIRCUIT
INCLINE BENCH (1 X 8@60%) (2 X 5@75%) (2 X 3@80%) STRETCH
WEEK 3 (5-26 - 6-1)
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WEEK 4 (JUNE 4-8)
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MONDAY 6-4-12- Voluntary Workout 1-4 PM
STRETCH CONDITIONING:
SQUAT (1 X 12@55%) (1 X 10@ 65%) (1 X 8 @70%)(1 x 6@75%) WARM UP CIRCUITBENCH PRESS (1 X 12@55%) (1 X 10@ 65%) (1 X 8 @70%)(1 x 6@75%) STRETCH
DB CURLS 3 X 12 8 X 100 YD STRIDES
TRICEP EXT 3 X 10 5 x 50's
SB HIGH PULL 3 X 12 20 x 20'S
SB CLEAN SHRUGS 3 X 8 4 GASSERS
FULL SIT-UPS W/PLATE 3 X 25 STRETCH BEFORE AND AFTER
LATERAL LUNGES W/PLATE 3 X 8 YOU LIFT AND RUN
TUESDAY 6-5-12
STRETCH CONDITIONING:
POWER CLEAN (1 X 8@50%) (1 X 8@60%) (1 X 6@65%) (1 x 5@70%) WARM UP CIRCUIT
INCLINE BENCH (1 X 12@60%) (1 X 10@ 65%) (1 X 8 @70%) (1 x 6@75%) STRETCH
GLUTE HAMS 3 X 6 Agilities X 4 Each
PULL UPS 3 X 10
PUSH PRESS 3 X 8 Plyos X 4 Each @ 20 yrds
DB PUSH -UP ROWS 3 X 8SHRUGS(HIGH PULL OR DB) 3 X 10 Gassers 4
STRAIGHT LEG DEAD LIFT 3 X 10 STRETCH BEFORE AND AFTER
CALF RAISES 3 X 20 YOU LIFT AND RUN
WEDNESDAY 6-6-12 REST
THURSDAY 6-7-12
STRETCH CONDITIONING:BENCH (1 X 8 @60%) (1 X 5@75%) (1 X 5 @80%) ( 2 x 3@85%) WARM UP CIRCUIT
SQUAT (1 X 8 @60%) (1 X 5@75%) (1 X 5 @80%) ( 2 x 3@85%) STRETCH
DB CURLS 3 X 12 8 X 100 YD STRIDES
TRICEP EXT 3 X 12 5 x 50's
DB PUSH-UP ROWS 3 X 8 20 x 20'S
FRONT/LATERAL RAISES 3 X 8 4 GASSERS
FULL SIT-UPS 3 X 20 STRETCH BEFORE AND AFTER
LEG THROWS L/R 3 X 10 YOU LIFT AND RUN
FRIDAY 6-8-12
STRETCH CONDITIONING:
POWER CLEAN (1 X 8@50%) (1 X 5@70%) (1 X 5@75%) (2 x 3@80%) WARM UP CIRCUIT
INCLINE BENCH STRETCH
WEEK 4 (JUNE 4-8)
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WEEK 5 (JUNE 11-15)
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MONDAY 6-11-12
STRETCH CONDITIONING:
SQUAT (1 X 12@60%) (1 X 10@ 65%) (1 X 8 @70%) (1 x 6@75%) WARM UP CIRCUITBENCH PRESS (1 X 12@60%) (1 X 10@ 65%) (1 X 8 @70%) (1 x 6@75%) STRETCH
DB CURLS 3 X 12 8 X 100 YD STRIDES
TRICEP EXT 3 X 10 6 x 40's
SB HIGH PULL 3 X 12 6 x 30's
SB CLEAN SHRUGS 3 X 8 20 x 20's
FULL SIT-UPS W/PLATE 3 X 25 4 GASSERS
LATERAL LUNGES W/PLATE 3 X 8 STRETCH BEFORE AND AFTER
YOU LIFT AND RUN
TUESDAY 6-12-12
STRETCH CONDITIONING:
POWER CLEAN (1 X 8@50%) (1 X 8@60%) (1 X 6@65%) (1 x 5@70%) WARM UP CIRCUIT
INCLINE BENCH (1 X 12@60%) (1 X 10@ 65%) (1 X 8 @70%) (1 x 6@75%) STRETCH
GLUTE HAMS 3 X 6 Agilities X 4 Each
PULL UPS 3 X 10
PUSH PRESS 3 X 8 Plyos X 4 Each @ 20 yrds
DB PUSH -UP ROWS 3 X 8SHRUGS(HIGH PULL OR DB) 3 X 10 Gassers 4
STRAIGHT LEG DEAD LIFT 3 X 10 STRETCH BEFORE AND AFTER
CALF RAISES 3 X 20 YOU LIFT AND RUN
WEDNESDAY 6-13-12 REST
THURSDAY 6-14-12
STRETCH CONDITIONING:BENCH (1 X 8 @60%) (1 X 5@75%) (1 X 5 @80%) ( 2 x 3@85%) WARM UP CIRCUIT
SQUAT (1 X 8 @60%) (1 X 5@75%) (1 X 5 @80%) ( 2 x 3@85%) STRETCH
DB CURLS 3 X 12 6 X 100 YD STRIDES
TRICEP EXT 3 X 12 4 x 80's
DB PUSH-UP ROWS 3 X 8 4 x 40's
FRONT/LATERAL RAISES 3 X 8 20 x 20's
FULL SIT-UPS 3 X 20 4 GASSERS
LEG THROWS L/R 3 X 10 STRETCH BEFORE AND AFTER
YOU LIFT AND RUN
FRIDAY 6-15-12
STRETCH CONDITIONING:
POWER CLEAN (1 X 8@50%) (1 X 5@70%) (1 X 5@75%) (2 x 3@80%) WARM UP CIRCUIT
INCLINE BENCH STRETCH
WEEK 5 (JUNE 11-15)
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WEEK 6 (JUNE 18-22)
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MONDAY 6-18-12
STRETCH CONDITIONING:
SQUAT (1 X 12@60%) (1 X 10@ 65%) (1 X 8 @70%) (1 x 6@75%) WARM UP CIRCUITBENCH PRESS (1 X 12@60%) (1 X 10@ 65%) (1 X 8 @70%) (1 x 6@75%) STRETCH
DB CURLS 3 X 12 8 X 100 YD STRIDES
TRICEP EXT 3 X 10 6 x 40's
SB HIGH PULL 3 X 12 6 x 30's
SB CLEAN SHRUGS 3 X 8 20 x 20's
FULL SIT-UPS W/PLATE 3 X 25 4 GASSERS
LATERAL LUNGES W/PLATE 3 X 8 STRETCH BEFORE AND AFTER
YOU LIFT AND RUN
TUESDAY 6-19-12
STRETCH CONDITIONING:
POWER CLEAN (1 X 8@50%) (1 X 8@60%) (1 X 6@65%) (1 x 5@70%) WARM UP CIRCUIT
INCLINE BENCH (1 X 12@60%) (1 X 10@ 65%) (1 X 8 @70%) (1 x 6@75%) STRETCH
GLUTE HAMS 3 X 6 Agilities X 4 Each
PULL UPS 3 X 10
PUSH PRESS 3 X 8 Plyos X 4 Each @ 20 yrds
DB PUSH -UP ROWS 3 X 8SHRUGS(HIGH PULL OR DB) 3 X 10 Gassers 4
STRAIGHT LEG DEAD LIFT 3 X 10 STRETCH BEFORE AND AFTER
CALF RAISES 3 X 20 YOU LIFT AND RUN
WEDNESDAY 6-20-12 REST
THURSDAY 6-21-12
STRETCH CONDITIONING:BENCH (1 X 8 @60%) (1 X 5@75%) (1 X 5 @80%) ( 2 x 3@85%) WARM UP CIRCUIT
SQUAT (1 X 8 @60%) (1 X 5@75%) (1 X 5 @80%) ( 2 x 3@85%) STRETCH
DB CURLS 3 X 12 6 X 100 YD STRIDES
TRICEP EXT 3 X 12 6 x 80's
DB PUSH-UP ROWS 3 X 8 4 x 40's
FRONT/LATERAL RAISES 3 X 8 20 x 20's
FULL SIT-UPS 3 X 20 4 GASSERS
LEG THROWS L/R 3 X 10 STRETCH BEFORE AND AFTER
YOU LIFT AND RUN
FRIDAY 6-22-12
STRETCH CONDITIONING:
POWER CLEAN (1 X 8@50%) (1 X 5@70%) (1 X 5@75%) (2 x 3@80%) WARM UP CIRCUIT
INCLINE BENCH STRETCH
WEEK 6 (JUNE 18-22)
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WEEK 7 (JUNE 25 - 29)
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MONDAY 6-25-12
STRETCH CONDITIONING:
SQUAT (1 X 12@60%) (1 X 10@ 65%) (1 X 8 @70%) (1 x 6@75%) WARM UP CIRCUITBENCH PRESS (1 X 12@60%) (1 X 10@ 65%) (1 X 8 @70%) (1 x 6@75%) STRETCH
DB CURLS 3 X 12 6 X 100 YD STRIDES
TRICEP EXT 3 X 10 7 x 40's
SB HIGH PULL 3 X 12 7 x 30's
SB CLEAN SHRUGS 3 X 8 20 x 20's
FULL SIT-UPS W/PLATE 3 X 25 5 GASSERS
LATERAL LUNGES W/PLATE 3 X 8 STRETCH BEFORE AND AFTER
YOU LIFT AND RUN
TUESDAY 6-26-12
STRETCH CONDITIONING:
POWER CLEAN (1 X 8@50%) (1 X 8@60%) (1 X 6@65%) (1 x 5@70%) WARM UP CIRCUIT
INCLINE BENCH (1 X 12@60%) (1 X 10@ 65%) (1 X 8 @70%) (1 x 6@75%) STRETCH
GLUTE HAMS 3 X 6 Agilities X 4 Each
PULL UPS 3 X 10
PUSH PRESS 3 X 8 Plyos X 4 Each @ 20 yrds
DB PUSH -UP ROWS 3 X 8SHRUGS(HIGH PULL OR DB) 3 X 10 Gassers 5
STRAIGHT LEG DEAD LIFT 3 X 10 STRETCH BEFORE AND AFTER
CALF RAISES 3 X 20 YOU LIFT AND RUN
WEDNESDAY 6-27-12 REST
THURSDAY 6-28-12
STRETCH CONDITIONING:BENCH (1 X 8 @60%) (1 X 5@75%) (1 X 5 @80%) ( 2 x 3@85%) WARM UP CIRCUIT
SQUAT (1 X 8 @60%) (1 X 5@75%) (1 X 5 @80%) ( 2 x 3@85%) STRETCH
DB CURLS 3 X 12 5 X 100 YD STRIDES
TRICEP EXT 3 X 12 6 x 80's
DB PUSH-UP ROWS 3 X 8 6 x 40's
FRONT/LATERAL RAISES 3 X 8 20 x 20's
FULL SIT-UPS 3 X 20 5 GASSERS
LEG THROWS L/R 3 X 10 STRETCH BEFORE AND AFTER
YOU LIFT AND RUN
FRIDAY 6-29-12
STRETCH CONDITIONING:
POWER CLEAN (1 X 8@50%) (1 X 5@70%) (1 X 5@75%) (2 x 3@80%) WARM UP CIRCUIT
INCLINE BENCH STRETCH
WEEK 7 (JUNE 25 - 29)
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WEEK 8 (JULY 2- 6)
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MONDAY 7-2-12
STRETCH CONDITIONING:
SQUAT (1 X 12@60%) (1 X 10@ 70%) (1 X 8 @75%) (1 x 5@80%) WARM UP CIRCUITBENCH PRESS (1 X 12@60%) (1 X 10@ 70%) (1 X 8 @75%) (1 x 5@80%) STRETCH
DB CURLS 3 X 12 8 X 100 YD STRIDES
TRICEP EXT 3 X 10 5 x 50's
SB HIGH PULL 3 X 12 5 x 40's
SB CLEAN SHRUGS 3 X 8 20 x 20's
FULL SIT-UPS W/PLATE 3 X 25 5 GASSERS
LATERAL LUNGES W/PLATE 3 X 8 STRETCH BEFORE AND AFTER
YOU LIFT AND RUN
TUESDAY 7-3-12
STRETCH CONDITIONING:
POWER CLEAN (1 X 8@50%) (1 X 8@60%) (1 X 5@75%) (1 x 5@80%) WARM UP CIRCUIT
INCLINE BENCH (1 X 12@60%) (1 X 10@ 65%) (1 X 8 @75%) (1 x 5@80%) STRETCH
GLUTE HAMS 3 X 6 Agilities X 4 Each
PULL UPS 3 X 10
PUSH PRESS 3 X 8 Plyos X 4 Each @ 20 yrds
DB PUSH -UP ROWS 3 X 8SHRUGS(HIGH PULL OR DB) 3 X 10 Gassers 5
STRAIGHT LEG DEAD LIFT 3 X 10 STRETCH BEFORE AND AFTER
CALF RAISES 3 X 20 YOU LIFT AND RUN
WEDNESDAY 7-4-12 REST
THURSDAY 7-5-12
STRETCH CONDITIONING:BENCH (1 X 8 @60%) (2 X 5@75%) (1 X 3 @80%) ( 1 x 3@85%) WARM UP CIRCUIT
SQUAT (1 X 8 @60%) (2 X 5@75%) (1 X 3 @80%) ( 1 x 3@85%) STRETCH
DB CURLS 3 X 12 5 X 100 YD STRIDES
TRICEP EXT 3 X 12 5 x 80's
DB PUSH-UP ROWS 3 X 8 5 x 40's
FRONT/LATERAL RAISES 3 X 8 20 x 20's
FULL SIT-UPS 3 X 20 5 GASSERS
LEG THROWS L/R 3 X 10
FRIDAY 7-6-12
STRETCH CONDITIONING:
POWER CLEAN (1 X 8@50%) (2 X 5@75%) (1 X 3@80%) (1 x 3@85%) WARM UP CIRCUIT
INCLINE BENCH STRETCH
WEEK 8 (JULY 2- 6)
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WEEK 9 (JULY 9- 13)
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MONDAY 7-9-12
STRETCH CONDITIONING:
SQUAT (1 X 10@60%) (1 X 8@ 70%) (1 X 8 @75%) (1 x 5@80%) WARM UP CIRCUIT/ STRETCHBENCH PRESS (1 X 12@60%) (1 X 10@ 70%) (1 X 8 @75%) (1 x 5@80%) 4 X 100 YD STRIDES
DB CURLS 3 X 12 8 x 50's
TRICEP EXT 3 X 10 8 x 40's
SB HIGH PULL 3 X 12 8 x 30's
SB CLEAN SHRUGS 3 X 8 20 x 20's
FULL SIT-UPS W/PLATE 3 X 25 6 GASSERS
LATERAL LUNGES W/PLATE 3 X 8 STRETCH BEFORE AND AFTER
YOU LIFT AND RUN
TUESDAY 7-10-12
STRETCH CONDITIONING:
POWER CLEAN (1 X 8@50%) (1 X 8@60%) (1 X 6@75%) (1 x 6@80%) WARM UP CIRCUIT
INCLINE BENCH (1 X 12@60%) (1 X 10@ 65%) (1 X 8 @75%) (1 x 5@80%) STRETCH
GLUTE HAMS 3 X 6 Agilities X 4 Each
PULL UPS 3 X 10
PUSH PRESS 3 X 8 Plyos X 4 Each @ 20 yrds
DB PUSH -UP ROWS 3 X 8SHRUGS(HIGH PULL OR DB) 3 X 10 Gassers 6
STRAIGHT LEG DEAD LIFT 3 X 10 STRETCH BEFORE AND AFTER
CALF RAISES 3 X 20 YOU LIFT AND RUN
WEDNESDAY 7-11-12 REST
THURSDAY 7-12-12
STRETCH CONDITIONING:BENCH (1 X 8 @60%) (2 X 5@75%) (1 X 3 @80%) ( 1 x 3@85%) WARM UP CIRCUIT/ STRETCH
SQUAT (1 X 8 @60%) (2 X 5@75%) (1 X 3 @80%) ( 1 x 3@85%) 5 X 100 YD STRIDES
DB CURLS 3 X 12 8 x 60's
TRICEP EXT 3 X 12 8 x 40's
DB PUSH-UP ROWS 3 X 8 8 x 30's
FRONT/LATERAL RAISES 3 X 8 20 x 20's
FULL SIT-UPS 3 X 20 6 GASSERS
LEG THROWS L/R 3 X 10 STRETCH BEFORE AND AFTER
YOU LIFT AND RUN
FRIDAY 7-13-12
STRETCH CONDITIONING:
POWER CLEAN (1 X 8@50%) (2 X 5@75%) (1 X 3@80%) (1 x 3@85%) WARM UP CIRCUIT
INCLINE BENCH STRETCH
WEEK 9 (JULY 9- 13)
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WEEK 10 (JULY 16- 20)
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MONDAY 7-16-12 VOLUNTARY TEAM WORKOUT 1pm - 4pm
STRETCH CONDITIONING:
SQUAT (1 X 10@65%) (2 X 8@ 75%) (1 x 6@80%) WARM UP CIRCUIT/ STRETCHBENCH PRESS (1 X 10@65%) (2 X 8@ 75%) (1 x 6@80%) 2 X 100 YD STRIDES
DB CURLS 3 X 12 8 x 50's
TRICEP EXT 3 X 10 8 x 40's
SB HIGH PULL 3 X 12 8 x 30's
SB CLEAN SHRUGS 3 X 8 20 x 20's
FULL SIT-UPS W/PLATE 3 X 25 7 GASSERS
LATERAL LUNGES W/PLATE 3 X 8 STRETCH BEFORE AND AFTER
YOU LIFT AND RUN
TUESDAY 7-17-12
STRETCH CONDITIONING:
POWER CLEAN (2 X 8@ 60%) (1 X 6 @ 70%) (1 X 6@75%) (1 x 6@80%) WARM UP CIRCUIT
INCLINE BENCH (1 X 10 @65%) (1 X 8 @ 70%) (1 X 6 @75%) (1 x 5@80%) STRETCH
GLUTE HAMS 3 X 6 Agilities X 4 Each
PULL UPS 3 X 10
PUSH PRESS 3 X 8 Plyos X 4 Each @ 20 yrds
DB PUSH -UP ROWS 3 X 8
SHRUGS(HIGH PULL OR DB) 3 X 10 Gassers 7
STRAIGHT LEG DEAD LIFT 3 X 10 STRETCH BEFORE AND AFTER
CALF RAISES 3 X 20 YOU LIFT AND RUN
WEDNESDAY 7-18-12 REST
THURSDAY 7-19-12
STRETCH CONDITIONING:BENCH (1 X 8 @ 65%) (2 X 5 @75%) (1 X 3 @85%) (1 x 3@ 90%) WARM UP CIRCUIT/ STRETCH
SQUAT (1 X 8 @ 65%) (2 X 5 @75%) (1 X 3 @85%) (1 x 3@90%) 2 X 100 YD STRIDES
DB CURLS 3 X 12 8 x 50's
TRICEP EXT 3 X 12 8 x 40's
DB PUSH-UP ROWS 3 X 8 8 x 30's
FRONT/LATERAL RAISES 3 X 8 20 x 20's
FULL SIT-UPS 3 X 20 7 GASSERS
LEG THROWS L/R 3 X 10 STRETCH BEFORE AND AFTER
YOU LIFT AND RUNFRIDAY 7-20-12
STRETCH CONDITIONING:
POWER CLEAN (1 X 8 @ 60%) (2 X 5 @ 75%) (1 X 3@85%) (1 x 3@90%) WARM UP CIRCUIT
INCLINE BENCH STRETCH
WEEK 10 (JULY 16- 20)
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WEEK 11 (JULY 23 - 27)
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MONDAY 7-23-12
STRETCH CONDITIONING:
SQUAT (1 X 10@65%) (2 X 8@ 75%) (1 x 6@80%) WARM UP CIRCUIT/ STRETCHBENCH PRESS (1 X 10@65%) (2 X 8@ 75%) (1 x 6@80%) 2 X 100 YD STRIDES
DB CURLS 3 X 12 10 x 50's
TRICEP EXT 3 X 10 10 x 40's
SB HIGH PULL 3 X 12 10 x 30's
SB CLEAN SHRUGS 3 X 8 20 x 20's
FULL SIT-UPS W/PLATE 3 X 25 8 GASSERS
LATERAL LUNGES W/PLATE 3 X 8 STRETCH BEFORE AND AFTER
YOU LIFT AND RUN
TUESDAY 7-24-12
STRETCH CONDITIONING:
POWER CLEAN (2 X 8@ 60%) (1 X 6 @ 70%) (1 X 6@75%) (1 x 6@80%) WARM UP CIRCUIT
INCLINE BENCH (1 X 10 @65%) (1 X 8 @ 70%) (1 X 6 @75%) (1 x 5@80%) STRETCH
GLUTE HAMS 3 X 6 Agilites X 4 Each
PULL UPS 3 X 10
PUSH PRESS 3 X 8 Plyos X 4 Each @ 20 yrds
DB PUSH -UP ROWS 3 X 8
SHRUGS(HIGH PULL OR DB) 3 X 10 Gassers 8
STRAIGHT LEG DEAD LIFT 3 X 10 STRETCH BEFORE AND AFTER
CALF RAISES 3 X 20 YOU LIFT AND RUN
WEDNESDAY 7-25-12 REST
THURSDAY 7-26-12
STRETCH CONDITIONING:BENCH (1 X 8 @ 65%) (2 X 5 @75%) (1 X 3 @85%) (1 x 3@ 90%) WARM UP CIRCUIT/ STRETCH
SQUAT (1 X 8 @ 65%) (2 X 5 @75%) (1 X 3 @85%) (1 x 3@90%) 2 X 100 YD STRIDES
DB CURLS 3 X 12 10 x 50's
TRICEP EXT 3 X 12 10 x 40's
DB PUSH-UP ROWS 3 X 8 10 x 30's
FRONT/LATERAL RAISES 3 X 8 20 x 20's
FULL SIT-UPS 3 X 20 8 GASSERS
LEG THROWS L/R 3 X 10 STRETCH BEFORE AND AFTER
YOU LIFT AND RUNFRIDAY 7-27-12
STRETCH CONDITIONING:
POWER CLEAN (1 X 8 @ 60%) (2 X 5 @ 75%) (1 X 3@85%) (1 x 3@90%) WARM UP CIRCUIT
INCLINE BENCH STRETCH
WEEK 11 (JULY 23 - 27)
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WEEK 12 (JULY 30 - AUGUST 3)
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MONDAY 7-30-12
STRETCH CONDITIONING:
SQUAT (1 X 10@65%) (2 X 8@ 75%) (1 x 6@80%) WARM UP CIRCUIT/ STRETCHBENCH PRESS (1 X 10@65%) (2 X 8@ 75%) (1 x 6@80%) 2 X 100 YD STRIDES
DB CURLS 3 X 12 10 x 50's
TRICEP EXT 3 X 10 10 x 40's
SB HIGH PULL 3 X 12 10 x 30's
SB CLEAN SHRUGS 3 X 8 20 X 20's
FULL SIT-UPS W/PLATE 3 X 25 8 GASSERS
LATERAL LUNGES W/PLATE 3 X 8 STRETCH BEFORE AND AFTER
YOU LIFT AND RUN
TUESDAY 7-31-12
STRETCH CONDITIONING:
POWER CLEAN (2 X 8@ 60%) (1 X 6 @ 70%) (1 X 6@75%) (1 x 6@80%) WARM UP CIRCUIT
INCLINE BENCH (1 X 10 @65%) (1 X 8 @ 70%) (1 X 6 @75%) (1 x 5@80%) STRETCH
GLUTE HAMS 3 X 6 Agilities X 4 Each
PULL UPS 3 X 10
PUSH PRESS 3 X 8 Plyos X 4 Each @ 20 yrds
DB PUSH -UP ROWS 3 X 8
SHRUGS(HIGH PULL OR DB) 3 X 10 Gassers 8
STRAIGHT LEG DEAD LIFT 3 X 10 STRETCH BEFORE AND AFTER
CALF RAISES 3 X 20 YOU LIFT AND RUN
WEDNESDAY 8-1-12 REST
THURSDAY 8-2-12
STRETCH CONDITIONING:BENCH (1 X 8 @ 65%) (2 X 5 @75%) (1 X 3 @85%) (1 x 3@ 90%) WARM UP CIRCUIT/ STRETCH
SQUAT (1 X 8 @ 65%) (2 X 5 @75%) (1 X 3 @85%) (1 x 3@90%) 2 X 100 YD STRIDES
DB CURLS 3 X 12 10 x 50's
TRICEP EXT 3 X 12 10 x 40's
DB PUSH-UP ROWS 3 X 8 10 x 30's
FRONT/LATERAL RAISES 3 X 8 20 X 20's
FULL SIT-UPS 3 X 20 8 GASSERS
LEG THROWS L/R 3 X 10 STRETCH BEFORE AND AFTER
YOU LIFT AND RUNFRIDAY 8-3-12
STRETCH CONDITIONING:
POWER CLEAN (1 X 8 @ 60%) (2 X 5 @ 75%) (1 X 3@85%) (1 x 3@90%) WARM UP CIRCUIT
INCLINE BENCH STRETCH
WEEK 12 (JULY 30 - AUGUST 3)
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SUPPLEMENTARY WORKOUT
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Monday 8-6-12 Tuesday 8-7-12
1. Bench 3 X 10 60% 1. Power Cleans 3 X 5 65%
2. Squat 3 X 10 60% 2. Push Press 3 X 8
3. DB Military Press/SL Dead Lift 3 X 10 3. Lateral Lunges/Crunches 3 X 8/ 3 X 25
4. SB Curls/Triceps Ext. 3 X 10 4. DB Lateral/Front Raises 3 X 8
5. Leg Ext./Leg Curls 3 X 10 5. Shrugs/High Pulls 3 X 10
* Conditioning 10 X 100 yrd (60 sec Break) * Conditioning 5 X 100 yrd (60 sec Break) 5 Gassers
Wednesday 8-8-12 Thursday 8-9-12
1. Bench 3 X 10 60% 1. Power Cleans 3 X 5 65%
2. Squat 3 X 10 60% 2. Push Press 3 X 8
3. Dips/SL Dead Lift 3 X 10 3. Lateral Lunges/Crunches 3 X 8/ 3 X 25
4. SB Curls/Triceps Ext. 3 X 10 4. DB Lateral/Front Raises 3 X 8
5. Leg Ext./Leg Curls 3 X 10 5. Shrugs/High Pulls 3 X 10* Conditioning 10 X 100 yrd (60 sec Break) * Conditioning 3 x 100 yrd (60 sec Break) 3 Gassers
FRIDAY 8-10-12 REPORTING DAY
NOTE:This Supplementary Workout is for you to follow during the end of your 2012 Summer Strength & Conditioning Manual.
It will enable you to maintain what you have done for the last 12 weeks.
Remember, there's only one way to do it, and that's FULL SPEED!
Coach Smiddy
100% 95% 90% 85% 80% 75% 70% 65% 60% 55% 50%
1RM 2RM 4RM 6RM 8RM 10RM 12RM 14RM 16RM 18RM 20RM
695 660 625 590 556 521 486 451 417 382 347
690 655 621 586 552 517 483 448 414 379 345
685 650 616 582 548 513 479 445 411 376 342
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685 650 616 582 548 513 479 445 411 376 342
680 646 612 578 544 510 476 442 408 374 340
675 641 607 573 540 506 472 438 405 371 337
670 636 603 569 536 502 469 435 402 368 335665 631 598 565 532 498 465 432 399 365 332
660 627 594 561 528 495 462 429 396 363 330
655 622 589 556 524 491 458 425 393 360 327
650 617 585 552 520 487 455 422 390 357 325
645 612 580 548 516 483 451 419 387 354 322
640 608 576 544 512 480 448 416 384 352 320
635 603 571 539 508 476 444 412 381 349 317
630 598 567 535 504 472 441 409 378 346 315
625 593 562 531 500 468 437 406 375 343 312
620 589 558 527 496 465 434 403 372 341 310
615 584 553 522 492 461 430 399 369 338 307
610 579 549 518 488 457 427 396 366 335 305
605 574 544 514 484 453 423 393 363 332 302
600 570 540 510 480 450 420 390 360 330 300
595 565 535 505 476 446 416 386 357 327 297
590 560 531 501 472 442 413 383 354 324 295
585 555 526 497 468 438 409 380 351 321 292
580 551 522 493 464 435 406 377 348 319 290
575 546 517 488 460 431 402 373 345 316 287
570 541 513 484 456 427 399 370 342 313 285
565 536 508 480 452 423 395 367 339 310 282
560 532 504 476 448 420 392 364 336 308 280
555 527 499 471 444 416 388 360 333 305 277
550 522 495 467 440 412 385 357 330 302 275
545 517 490 463 436 408 381 354 327 299 272
540 513 486 459 432 405 378 351 324 297 270
535 508 481 454 428 401 374 347 321 294 267
530 503 477 450 424 397 371 344 318 291 265
525 498 472 446 420 393 367 341 315 288 262
520 494 468 442 416 390 364 338 312 286 260
515 489 463 437 412 386 360 334 309 283 257
510 484 459 443 408 382 357 331 306 280 255
505 479 454 429 404 378 353 328 303 277 252
500 475 450 425 400 375 350 325 300 275 250
100% 95% 90% 85% 80% 75% 70% 65% 60% 55% 50%
100% 95% 90% 85% 80% 75% 70% 65% 60% 55% 50%
1RM 2RM 4RM 6RM 8RM 10RM 12RM 14RM 16RM 18RM 20RM
495 470 445 420 396 371 346 321 297 272 247
490 465 441 416 392 367 343 318 294 269 245
485 460 436 412 388 363 339 315 291 266 242
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485 460 436 412 388 363 339 315 291 266 242
480 456 432 408 384 360 336 312 288 264 240
475 451 427 403 380 356 332 308 285 261 237
470 446 423 399 376 352 329 305 282 258 235
465 441 418 395 372 348 325 302 279 255 232
460 437 414 391 368 345 322 299 276 253 230
455 432 409 386 364 341 318 295 273 250 227
450 427 405 382 360 337 315 292 270 247 225
445 422 400 378 356 333 311 289 267 244 222
440 418 396 374 352 330 308 286 264 242 220
435 413 391 369 348 326 304 282 261 239 217
430 408 387 365 344 322 301 279 258 236 215
425 403 382 361 340 318 297 276 255 233 212
420 399 378 357 336 315 294 273 252 231 210
415 394 373 352 332 311 290 269 249 228 207
410 389 369 348 328 307 287 266 246 225 205
405 384 364 344 324 303 283 263 243 222 202
400 380 360 340 320 300 280 260 240 220 200
395 375 355 335 315 296 276 256 237 217 197
390 370 350 331 312 292 273 253 234 214 195
385 365 346 327 308 288 269 250 231 211 192
380 361 342 323 304 285 266 247 228 209 190
375 356 337 318 300 281 262 243 225 206 187
370 351 333 314 296 277 259 240 222 203 185
346 346 328 310 292 273 255 237 219 200 182
360 342 324 306 288 270 252 234 216 198 180
355 337 319 301 284 266 248 230 231 195 177
350 332 315 297 280 262 245 227 210 192 175
345 327 310 293 276 258 241 224 207 189 172
340 323 306 289 272 255 238 221 204 187 170
335 318 301 284 268 251 234 217 201 184 167
330 313 297 280 264 247 231 214 198 181 165
325 308 292 276 260 243 227 211 195 178 162
320 304 288 272 256 240 224 208 192 176 160
315 299 283 267 525 236 220 204 189 173 157
310 294 279 263 248 232 217 201 186 170 155
305 289 274 259 244 228 213 198 183 167 152
300 285 270 255 240 225 210 195 180 165 150
95% 90% 85% 80% 75% 70% 65% 60% 55% 50%
1RM 2RM 4RM 6RM 8RM 10RM 12RM 14RM 16RM 18RM 20RM
295 280 265 250 236 221 206 191 177 162 147
290 275 261 246 232 217 203 188 174 159 145
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285 270 256 242 228 213 199 185 171 156 142
280 266 252 238 224 210 196 182 168 154 140
275 261 247 233 220 206 192 178 165 151 137
270 265 243 229 216 202 189 175 162 148 135
265 251 238 225 212 198 185 172 159 145 132
260 247 234 221 208 195 182 169 156 143 130
255 242 229 216 204 191 178 165 153 140 127
250 237 225 212 200 187 175 162 150 137 125
245 232 220 208 196 183 171 159 147 134 122
240 228 216 204 192 180 168 156 144 132 120
235 223 211 199 188 176 164 152 141 129 117
230 218 207 195 184 172 161 149 138 126 115
225 213 202 191 180 168 157 146 135 123 112
220 209 195 187 176 165 154 143 132 121 110
215 204 193 182 172 161 150 139 129 118 107
210 199 189 178 168 157 147 136 126 115 105
205 194 184 174 164 153 143 133 123 112 102
200 190 180 170 160 150 140 130 120 110 100
195 185 175 165 156 146 136 126 117 107 97
190 180 171 161 152 142 133 124 114 104 95
185 175 166 157 148 138 129 120 111 101 92
180 171 162 153 144 135 126 117 108 99 90
175 166 157 148 140 131 122 113 105 96 87
170 161 153 144 136 127 119 110 102 93 85
165 156 148 140 132 123 115 107 99 90 82
160 152 144 136 128 120 112 104 96 88 80
155 147 139 131 124 116 108 100 93 85 77
150 142 135 127 120 112 105 97 90 82 75
145 137 130 123 116 108 101 94 87 79 72
140 133 126 119 112 105 98 91 84 77 70
135 128 121 114 108 101 94 87 81 74 67
130 123 117 110 104 97 91 84 78 71 65
125 118 112 106 100 93 87 81 75 68 62
120 114 108 102 96 90 84 78 72 66 60
115 109 103 97 92 86 80 74 69 63 57
110 104 99 93 88 82 77 71 66 60 55105 99 94 89 84 78 73 68 63 57 52
100 95 90 85 80 75 70 65 60 55 50
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