Workout

SNOW COLLEGE FOOTBALL BADGER ATHLETIC PROJECT

SUMMER MANUAL 2008
The Man in the Glass
When you’ve got what you want in the struggle for yourself and the world makes you king for the day just go to the mirror and take a good look and see what that man has to say. It isn’t your parents or friends or your spouse whose judgment upon you must pass, the person who most counts in your life is the one staring back from the glass. Some people may think you are a straight shooting chum and call you a wonderful guy, but the man in the glass says you are only a bum if you can’t look him square in the eye. He’s the person to please, never mind all the rest for he’s with you clear to the end. You pass your most dangerous and difficult test when the man in the glass is your friend. You can fool the whole world on your pathway of years, and get pats on the back as you pass, but your final reward will be heartache and tears if you cheated the man in the glass.

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TABLE OF CONTENTS
Program Philosophy Nutrition Flexibility Strength Training Program Basics Base Phase Lifts Development Phase Lifts Peak Phase Lifts Workout Forms Speed Training 5-8 9-18 19-40 41-47 48-83 84-121 122-149 150-162 163-176

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PROGRAM PHILOSOPHY

OBJECTIVES - Develop understanding of the Badger Athletic Project.
- Give athletes the foundation of how, why, and when they should be preparing for the future - Establish what it takes to be successful for the players playing careers at Snow College and beyond…

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BADGER PLAYER DEVELOPMENT MISSION STATEMENT
The Snow College Football Program is committed to developing the most explosive, versatile and competitive athletes through the use of flexibility training, nutritional education, speed development and strength enhancements. The program will do so with cutting edge technologies, a tremendous work ethic and most importantly, an unrelenting desire to win national championships.

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The Badger Athletic Project is the foundation for all championship caliber teams that take the field at Snow College. There are four areas that dictate the athletic performance of our athletes: nutrition, flexibility, strength training and speed.
NUTRITION: As the old saying says, “you are what you eat,” we look to teach athletes at Snow College the key areas of sound nutrition. If a member of the team consistently eats poorly (fast-food, high sugar foods such as donuts, etc…) then no matter how hard he trains, he will never reach maximum gains. On the other hand, if an athlete takes care of his body by eating properly he will feel more fresh for workouts which will give him a significant advantage. The following areas are at the core of our nutrition plan: 1- Six meals daily – start with breakfast – ALWAYS! 2- Eat a balanced diet (carbohydrates, protein, fruits, vegetables, dairy) 3- Hydration – drink plenty of water FLEXIBILITY: Flexibility should not be thought of as simply as preventing muscle pulls, but as a long-term plan that allows the athlete to generate maximum amounts of power as well as allowing the athlete to avoid injury. Our flexibility program is broken down into three parts: 1- The Dynamic Warm-Up 2- The Four Core Stretches 3- Restorative Stretches Each component serves a specific purpose and assists in the process of being at the highest possible athletic level. By performing each part to the best of the athlete’s ability, their gains in the areas of strength and speed will be greatly enhanced. STRENGTH TRAINING: The Badger Athletic Project utilizes a comprehensive weight lifting program. That is, we train all parts of the body as all parts are necessary to provide optimal performance on the field. The strength training program forms the foundation of the Badger Athletic Project as three key phases make up this area: 1- Base Phase 2- Development Phase 3- Peak Phase Each phase features specific goals. In addition, one phase builds on top of the next which allows the athlete to maintain a steady progression towards athletic achievements. SPEED: Speed kills! That is certainly true in football and generally speaking, the fastest players on the roster make the most contributions. At Snow College we look to have fast, agile athletes that can not only move swiftly in a straight line, but more importantly reach top speed quicker than the opponent as well as changing directions while maintaining their speed advantage. The speed portion of the Badger Athletic Project can be broken down into three areas: 1- Sprint Training 2- Agility Drills 3- Plyometrics 7

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NUTRITION

OBJECTIVES
- Educate Badger athletes on what to eat, when to eat and how to reap the full benefits of a healthy diet - Give an understanding on how foods affect athletic performance - Dispel common myths associated with athletic development such as supplementation

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One of the least understood and most vital areas to physical development is that of nutrition.

The goal of the Badger Athletic Project is to give athletes the understanding of what proper nutrition is and what methods should be followed when selecting foods. There is a great deal of information to be swallowed when speaking of nutrition and we will discuss many of these areas in this section, however, before anyone reads too far into this section they should understand the principles of optimal nutrition.

TEN PRINCIPLES OF OPTIMAL NUTRITION
1. Meal Count i. 5-6 meals daily, 2-3 hours apart 1. Low fat protein sources 2. High carbohydrate, low sugar 3. Low fat dairy source 4. Fruit and/or vegetable at every meal 2. Breakfast i. As your mother taught you, breakfast is the most important meal of the day. Before you leave the house – EAT BREAKFAST! 3. No Fried Foods i. 90 % Unhealthy and only 10% healthy ii. Can be expensive as well 4. Avoid High Sugar 5. Post-Workout Guidelines i. Consume fluids, carbohydrates and protein within 1 hour of completing any exercise, practice, training, game, etc… 6. Eat For the Right Reasons i. Eat for energy and performance before taste 7. Protein i. Eat a protein source at all meals 8. Vegetables i. The more the better 9. WATER! WATER! WATER! i. 1 gallon per day is mandatory 10. Make It – Don’t Take It i. Pre-prepared foods are generally bad for you (frozen pizzas, fast food, frozen food packaged foods)

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MEAL COMPONENTS
There are five necessary components needed for healthy, balanced eating that will lead to optimal physical performance. They are: protein, carbohydrates, fruits, vegetables and dairy products. Each area benefits different areas of the athlete. On the following pages you will learn which foods do what for you and how these five key components, if ingested at the correct levels can make you a better athlete. PROTEIN: The two major benefits of having correct levels of protein in your diet that you as an athlete need to know are that it preserves muscle mass and it also helps in the recovery process. SERVING SIZE: 1 gram for each pound an athlete ways daily (i.e. if you weigh 200 pounds then you need 200 grams) Egg whites, lean meats, beans and rice (eat together), low fat dairy, peanut butter, wheat bread, protein powder (whey and soy) - All protein sources below contains 8-12 grams of protein - 4 ounces of meat is about the size of a hamburger - 1 chicken breast is about 6 ounces - Dairy provides protein and calcium – be careful about fat content - Eat protein at every meal - Egg whites and canned tuna are an easy-to-measure protein source

BEST SOURCES:

FOOD LIST:

Low-Fat Protein Sources (1-6 grams per serving) Canned Tuna ¼ can Boneless / Skinless Chicken Breast 1.25 ounces Lean sirloin steak 1.25 ounces Halibut (cooked) 1.5 ounces Ground Beef (9% fat or less) 2 ounces Canadian Bacon 4 pieces Turkey Breast lunchmeat slices 2 slices Lean Ham (5% fat or less) 2 slices Egg Whites (cooked) 3 each Medium-Fat Protein Sources (6-15 grams per serving) Ham (5-11% fat) 2 slices Pork Bacon 5 ½ pieces Smoked Turkey Sausage 2.5 ounces Ground Turkey (13% fat) cooked 4 ounce patty ½ patty Scrambled Eggs 1 ½ eggs Peanuts (all types – roasted) ¼ cup

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Bean List (1/2 cup servings) (Excellent sources of protein and carbohydrates – great bang for your buck) NAME Green Beans Baby Lima Beans Kidney Beans Black-Eyed Peas (beans) Pinto Beans Garbanzo Beans Small White Beans Black Beans Baked Beans Great Northern Beans Navy Beans Other Sources of Protein Peanut-Butter Sandwich Rice-Bean Casserole Cereal and Milk Bread w/Sesame Seeds Dairy List (Low-Fat – 1 cup servings) NAME Skim Milk 1% Fat Milk 2% Fat Milk PROTEIN (GRAMS) 8 8 8 CARBOHYDRATE (GRAMS) 11 11 11 FAT (GRAMS) ½ 3 5 Meatless bean chili Beans and Tortillas Macaroni and Cheese Yogurt Cornbread Whole wheat pita bread Vegetables Milk PROTEIN (GRAMS) 1 6 9 2 7 7 8 7 7 7 7 CARBOHYRDATE (GRAMS) 5 18 20 17 22 22 23 20 27 18 24

(Low-Fat Variable Serving Size) NAME Low Fat Cottage Cheese (¼ Cup) Fat Free Cream Cheese (½ cup) Fat Free Sharp Cheddar Cheese (4 slices) PROTEIN (GRAMS) 7 CARBOHYDRATE (GRAMS) 2 FAT (GRAMS) ¾

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CARBOHYDRATE: The main source of energy that body uses for exercise / work is a carbohydrate. They need to be eaten at every meal. Simply said, “Low Carbs = Low Energy.” SERVING SIZE: 2-4 grams for each pound an athlete ways daily (i.e. if you weigh 200 pounds then you need 400 grams at a minimum and 800 grams at a maximum) Rice, grains, cereal, pasta, potatoes, beans, fruit and vegetables - The foods listed below contain 42 grams of carbohydrates (+ / - 5 grams) - Cook carbs in large amounts and store in refrigerator to cut down on preparation time - Eat at least 2 carb sources at every meal - Progressively slow down carb intake – eat more in the morning than at night

BEST SOURCES: FOOD LIST:

Rice / Grain / Pasta List NAME Brown Rice (cooked) White Rice (cooked) Medium Sweet Potato (baked) Large Baked Potato Macaroni (cooked) Spaghetti Pasta (cooked) Whole Wheat Spaghetti Pasta Instant Oatmeal (packet) Plain Pancakes (4 inch diameter) SERVING SIZE 1 cup 1 cup 1 ½ potatoes 1 potato 1 cup 1 cup 1 cup 1 ¼ packet 3 pancakes

Bread List NAME Whole Wheat Bread Whole Wheat Roll English Muffin Hamburger Bun Taco Shell Flour Tortilla (10 inch) Oat Bran Muffin (2 ½ inch diameter) Cinnamon Raisin Bagel (3 ½ inch diameter) Waffle ( 4 inch square) Cereal List NAME POST Grape Nuts KELLOG’S All Bran Low Fat Granola SERVING SIZE 1/2 cup ¾ cup ½ cup SERVING SIZE 3 slices 3 rolls 1 ½ muffins 2 buns 7 shells 1 tortilla 1 ½ muffins 1 bagel 3 waffles

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FRUIT: You should have at a minimum, 3 servings of fruit per day. Fruit can be a source of quick energy and contains sugars, vitamins, minerals and fiber. SERVING SIZE: BEST SOURCES: FOOD LIST: Three servings at a minimum on a daily basis. Fresh fruit, dried fruit - Each fruit choice below contains 10 grams of carbohydrates. - Apples and oranges are great for extended energy - Bananas and grapes are great immediately following a workout (high sugar)

Fruit List NAME Medium Apple w/peel Applesauce Dried Apple Rings Apricots Banana (small) Fresh Blackberries Fresh Blueberries Cantaloupe Wedge Fresh Sweet Cherries Medium Grapefruit (pink, red, white) Thompson Seedless Grapes Kiwi (medium) Mango Nectarine Orange (medium) Papaya (medium) Peach (medium) Pear (medium) Pineapple Chunks Plums (medium) Seedless Raisins Large Strawberries Watermelon Slice (1/16 slice) Juice List NAME Apple Juice Cranberry Juice Grape Juice Grapefruit Juice Pineapple Juice Orange Juice SERVING SIZE 3 Fluid Ounces 2.5 Fluid Ounces 2 Fluid Ounces 4 fluid ounces 2.5 fluid ounces 3 fluid ounces SERVING SIZE 1 apple 1/3 cup 2 ½ rings 2 apricots ½ banana ½ cup ½ cup 2 wedges 8 ½ cherries ½ grapefruit 1/3 cup ¾ kiwi ¼ mango 2/3 nectarine 2/3 orange 1/3 papaya 1 peach 1/3 pear ½ cup 1 ¼ plum 24 raisins 8 strawberries ½ slice

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VEGETABLE: You should have at a minimum, 3 servings of vegetables per day. Vegetables provide fiber, carbohydrates, vitamins and minerals. SERVING SIZE: Three servings per day – 1 cup raw vegetables or ½ cup cooked vegetables is equivalent to one serving. Steamed, fresh or frozen. - Each vegetable choice below contains 5 grams of carbohydrates and is high in fiber - Vegetables fill your stomach but don’t overload your calorie intake - Eat later in the day with protein to avoid excess carbohydrates due to hunger - Eat 3-5 servings per day

BEST SOURCES: FOOD LIST:

Vegetable List NAME Artichoke Asparagus Bean Sprouts Beets Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Celery Cucumber Eggplant Green Onions Greens (collard, kale, mustard, turnip) Mushrooms NAME Okra Onions (red, white, yellow) Pea Pods Peppers (all varieties) Radishes Salad Greens Sauerkraut Spinach Summer Squash Tomato Turnips Water Chestnuts Watercress Zucchini

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HYDRATION Water is involved in nearly every bodily function from digestion to recovery to chemical balancing within the body. It makes up 60% of total body weight. These two facts should make it imperative to understand the benefits of water, however many athletes overlook its importance.
Common consequences of dehydration are the following: overheating, fatigue, cramping, decrease in speed and quickness, headaches and dizziness. In addition to those your body burns it muscular energy when it lacks the fluids necessary to sustain performance. In other words, the energy ready to help provide power and speed must be used just to continue working out as opposed to reaching a maximum level of work. AVOIDING DEHYDRATION Drink water before you get thirsty Monitor body weight before and after all workouts – Replace lost body weight with 2 cups of water for every pound lost Consume 1 gallon of water per day Load carbohydrates 3-4 days before competition and maintain carbohydrate intake during training. o By doing so your body will store more fluid as complex carbohydrates (rice, oatmeal, pasta, etc…) have a high water content Prehydrate: Drink extra water before competition – 1 pint per hour in the final two hours preceding competition Replace fluids and electrolytes during exercise o Drink all cold water you can during exercise o Drink sports drink at midpoint of exercise for electrolytes Fluid needs are based upon activity level: In other words, the more you workout, the more fluids you will need. Drink 1 gallon per day to be safe.

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MEAL PLANNING When selecting choices from the food lists on the previous pages many become overwhelmed by the
question of “where do I begin?” This section is designed to give you a blue print for food selection to make the process simple and efficient. There are some key principles to keep in mind while selecting foods and planning your diet. They are: 1- Eat 5-6 small meals daily 2- Eat the bulk of your calories at the beginning of your day 3- Balance your day – that is, don’t eat all your carbs in one sitting. All food choices need to spread throughout the day

The right approach leads to…

THE RIGHT PERFORMANCE

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Use the checklist below to determine if you are eating all of the essentials that you need for optimal physical performance. Make a copy of this page – USE IT EVERY DAY!!!

Meal 1 – Breakfast Carb #1 Carb #2 Fruit #1 Fruit #2 Protein #1 Dairy #1 _____________________ _____________________ _____________________ _____________________ _____________________ _____________________

Meal 4 – Mid-Afternoon Mini Meal Carb #8 Carb #9 Veggie #2 Protein #4 Dairy #3 _____________________ _____________________ _____________________ _____________________ _____________________

Meal 5 – Dinner Meal 2 – Brunch Carb #3 Carb #4 Carb #5 Fruit #3 Protein #2 Dairy #2 _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ Carb #10 Carb #11 Veggie #3 Protein #5 _____________________ _____________________ _____________________ _____________________

Meal 6 – Late Night Mini Meal (Not after 9PM) Carb #12 Veggie #4 Veggie #5 Protein #6 _____________________ _____________________ _____________________ _____________________

Meal 3 – Lunch Carb #6 Carb #7 Veggie #1 Protein #3 _____________________ _____________________ _____________________ _____________________

*** ARE YOU HYDRATING??? DRINK 1 GALLON PER DAY ***

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FLEXIBILITY

OBJECTIVES - Give players and coaches the basis for our flexibility program - Identify stretches used in our dynamic stretch warm-up - Identify stretches used in our static stretch periods - Identify factors that affect muscular flexibility - Understand the importance of flexibility work for the Badger athlete

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BADGER FLEXIBILITY PROGRAM The Snow College football staff has determined flexibility as one its four key components towards the
development of the Badger football player. Flexibility is often times an overlooked and misinterpreted portion of an athletic development program. At Snow College we do not overlook flexibility. Our philosophy in regards to flexibility is stated as: The mission of the Badger Flexibility Program is to enable all athletes to remain on the field at all times. We will do everything in our power to ensure that the athlete is on the field and does not miss workouts, practices or game time due to a lack of flexibility. One of the main frustrations of athletes is when they come down with a muscle pull that could have been prevented through proper care. We want to educate the player on what the proper care is. In our flexibility program we seek to educate the players on how to care for their bodies in regards to flexibility. In addition, as part of our workouts we institute specific training practices that will keep the Badger athlete flexible, free of long-term overuse injury and feeling fresh and at the top of his game. Of course, like all things, these tools are at the disposal of the Badger athlete and they will only be maximized if the player makes complete effort in all of the drills, techniques and information presented to him. If the athlete does so, then he will take necessary steps forward towards being in top physical condition. Flexibility benefits: Increases joint range of motion Reduces muscle tension Develops body awareness Promotes increased circulation Makes you feel good Increases the length of the muscle-tendon unit FLEXIBILITY PRINCIPLES Synchronize breathing with movement Follow a logical anatomical sequence Always perform a dynamic warm-up before ANY activity Perform the four core stretches (discussed later) immediately after a dynamic warm-up Target the entire joint, not just individual muscle groups in a stretch routine Static stretch after a workout to restore tissue length and to prevent long-term overuse injury Make flexibility gains without feeling pain during stretching exercises

Throughout the following pages we will describe our program from A-Z. The most important aspect that the athlete should take from the following pages is this: if you spend significant time training in the weight room, developing your speed and agility and refining your football skills, then you must have quality flexibility work integrated into your workout regime or you could run the risk of not being able to realize our athletic dreams.

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FLEXIBILITY AND BREATHING Just as flexibility training is often overlooked in regards to physical development, proper breathing is
often overlooked within a flexibility program. Proper breathing while stretching provides many benefits and it is an essential part of the flexibility routine. Benefits of proper breathing while stretching are: Provides more oxygen to your body which helps aid in muscle and tissue performance as well as blood flow Increased awareness of your own body as you will be able to identify inflexible areas easier Assists in the stretching movement as opposed to forcing yourself into a position that provides discomfort Synchronizes your body with your nervous system which will allow for better performance as the athlete will be better prepared for the moment.

How to breath while static stretching: 1. As you lean into the stretch, exhale slowly until you reach your end point in the stretch 2. Slowly inhale and exhale through your mouth (not your nose – oxygen will move quicker through the mouth) 3. Concentrate on releasing tension in your body as you breath and stretch 4. Exhale slowly as you lean out of the stretch 5. His inhale and exhale pattern is a slow tempo or a very slow tempo (more on breathing tempo later) How to breath while dynamic stretching: 1. For fast-paced movements (i.e. high knees, heel-ups, etc.) the breathing should be minimal throughout the exercises followed by short, rapid breaths in between the drill. a. The short, rapid breaths will prepare the body for another fast-paced movement b. His inhale and exhale pattern is a very fast tempo 2. For slow-paced movements (i.e. lunges, shuffle, etc.) the breathing should follow a similar pattern to static stretching. a. As the athlete steps into a movement (i.e. step into a lunge) he should slowly exhale. b. As he progress towards the specified distance (i.e. 15 yards) he should inhale and exhale slowly. c. His inhale and exhale pattern is a fast tempo

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Breathing Tempo 1. There are four types of breathing while stretching: very fast, fast, slow and very slow a. Very Fast i. Used with dynamic stretches that are fast-paced in nature such as high knees or heel-ups ii. An inhale/exhale pattern lasts 1 to 1.5 seconds b. Fast i. Used with dynamic stretches that are slow movement stretches such as lunges or shuffle ii. An inhale/exhale pattern lasts about 2 to 2.5 seconds c. Slow i. Used with static stretches in pre-activity drills (i.e. just before practice, workout or a game) ii. An inhale/exhale pattern lasts about 3 to 3.5 seconds d. Very Slow i. Used with static stretches in post-activity drills (i.e. after practice, workout, or a game) ii. This breathing pattern is used in conjunction with restorative stretching (more on this later) iii. An inhale/exhale pattern lasts about 4.5 seconds or more

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FLEXIBILITY: FOLLOW A LOGICAL ANATOMICAL SEQUENCE In a flexibility program, one of the areas that must be considered is that of following a logical anatomical sequence. In other words, we will stretch the joint first followed by the muscles. This pattern develops better functional flexibility. The reasons for this are quite scientific, but the main point players need to grasp is this: if the joint is loose and mobile, the muscles will perform better in physical activity.
Many players who have muscle pulls do not pull that specific muscle due to a lack of flexibility within the muscle, but they do so because the joint that works in conjunction with that muscle is not loose. For example, a hamstring pull can be caused due to a tight hip joint which forces extra strain on the hamstring to compensate for the tightness of a joint. That said, joints will be stretched first, followed by muscles. We do so with our core stretches that address joint tightness. We will discuss the make-up of those stretches later. To relate this principle to football, think of it this way: if you are to a score a touchdown at the receiver position you must first run a proper route then catch the ball followed by advancing it into the end zone. You can’t catch the ball before you run the route to achieve a score in the end zone and you can’t stretch the muscles before the joint to achieve maximum flexibility.

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DYNAMIC STRETCHES

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STRETCH: HIGH KNEES FORM: DYNAMIC FOCUS / PURPOSE: DEVELOPMENT OF HAMSTRINGS AND TO INCREASE STRIDE RATE BREATHING TEMPO: VERY FAST TECHNIQUE
1. Drive knees high with force 2. As one leg is lifted, the other should be fully extended 3. The back should be straight with a slight bend at the waist 4. Good arm action should be used (90 degree elbow, shoulder rotation) 5. Face and arms should be relaxed 6. Short, quick steps (maximum number of steps in 10 yards)

COACHING POINTS
1. The goal is for maximum number of steps in a 10 yard distance (30 steps) 2. At the highest point, the thigh should be become parallel to the ground 3. Relax your arms and face

VOLUME
Do 2 repetitions at 10 yards each

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STRETCH: HEEL-UPS FORM: DYNAMIC FOCUS / PURPOSE: DEVELOPMENT OF HAMSTRINGS, FLEXIBILITY OF THIGHS AND TO INCREASE STRIDE RATE BREATHING TEMPO: VERY FAST TECHNIQUE
1. Alternate and snap heel of upper hamstring and buttocks 2. Be quick and smooth with the motion provided at the knee joint 3. Good arm action should be used (90 degree elbow, shoulder rotation)

COACHING POINTS
1. The goal is for maximum number of steps in a 10 yard distance (30 steps) 2. The knee should be pointed at the ground when the heel is up 3. Relax your arms and face

VOLUME
Do 2 repetitions at 10 yards each

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STRETCH: LUNGES FORM: DYNAMIC FOCUS / PURPOSE: DEVELOPMENT OF FLEXIBILITY IN THE HIPS, LEG AND HIP EXTENSORS BREATHING TEMPO: FAST TECHNIQUE
1. Step forward while reaching at least 1 yard in front of body 2. Lean body into step while keeping back flat and by not bending at waist 3. Push down with the opposite hip 4. Bring back knee towards ground without allowing knee to touch 5. Alternate legs 6. Good arm action should be used (90 degree elbow, shoulder rotation)

COACHING POINTS
1. Do not allow back knee to touch ground 2. Press back hip down towards the ground to achieve maximum results

VOLUME
Do 2 repetitions at 15 yards each

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STRETCH: STRAIGHT LEG SKIP FORM: DYNAMIC FOCUS / PURPOSE: DEVELOPMENT OF FLEXIBILITY IN THE HIPS AND HAMSTRING BREATHING TEMPO: FAST TECHNIQUE
1. Alternate straight-leg extension 2. As one leg is lifted, the other should be fully extended 3. Skip to gain momentum with the leg that swings upwards 4. Extend the hands at shoulder height to provide a landmark for the foot

COACHING POINTS
1. Maintain slight knee bend in both legs 2. Swing the leg upward – do not perform a high knee followed by extending the leg at the knee joint

VOLUME
Do 2 repetitions at 15 yards each

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STRETCH: SPEED CARIOCA FORM: DYNAMIC FOCUS / PURPOSE: DEVELOPMENT OF FLEXIBILITY IN THE HIPS, MOBILITY AND BALANCE BREATHING TEMPO: VERY FAST TECHNIQUE
1. Begin in a power stance with the shoulders and hips facing forward 2. Moving laterally to your left, you will cross your right foot over the left followed by bringing your right foot behind the left on the next step (reverse the exercise when moving right) 3. Maintain the power stance throughout

COACHING POINTS
1. The goal is for maximum number of steps in a 10 yard distance (30 steps) 2. Rotate at your hips while keeping shoulders square

VOLUME
Do 2 repetitions at 10 yards each – be sure to face the same direction for both repetitions so each side of your body receives equal work.

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STRETCH: CARIOCA TWIST FORM: DYNAMIC FOCUS / PURPOSE: DEVELOPMENT OF FLEXIBILITY IN THE HIPS, MOBILITY AND BALANCE BREATHING TEMPO: FAST TECHNIQUE
1. Begin in a power stance with the shoulders and hips facing forward 2. Moving laterally to your left, you will cross your right foot over the left followed by bringing your right foot behind the left on the next step (reverse the exercise when moving right) 3. While crossing over in the front bring the knee up above the hip

COACHING POINTS
1. Rotation not speed, should be emphasized 2. Take large steps while in rotation

VOLUME
Do 2 repetitions at 15 yards each – be sure to face the same direction for both repetitions so each side of your body receives equal work

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STRETCH: SHUFFLE FORM: DYNAMIC FOCUS / PURPOSE: DEVELOPMENT OF FLEXIBILITY IN THE HIPS, QUADRICEPS AND HAMSTRINGS BREATHING TEMPO: FAST TECHNIQUE
1. With a flat back, bend at the knees 2. Have your feet spaced shoulder width apart 3. Reach with the front foot to a distance of 1-2 feet outside of shoulder width 4. Bring the back foot underneath your body so you are again shoulder width apart

COACHING POINTS
1. Keep your back straight 2. Keep your chin up 3. Keep your buttocks low – do not bend at the waist, bend at the knee joint

VOLUME
Do 2 repetitions at 15 yards each – be sure to face the same direction for both repetitions so each side of your body receives equal work.

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STRETCH: BACKWARD RUN FORM: DYNAMIC FOCUS / PURPOSE: DEVELOPMENT OF FLEXIBILITY IN THE HIPS AND HAMSTRINGS BREATHING TEMPO: FAST TECHNIQUE
1. You will run in reverse 2. Push with the front leg while reaching out aggressively with the back leg 3. Good arm action should be used (90 degree elbow, shoulder rotation)

COACHING POINTS
1. Aggressively push back to activate the hip flexors

VOLUME
Do 2 repetitions at 15 yards each

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STRETCH: FORM STARTS FORM: DYNAMIC FOCUS / PURPOSE: BREATHING TEMPO: FAST TECHNIQUE
1. Begin in a sprint stance position 2. You will start explosively from your stance for five steps 3. Concentrate on taking long, reaching steps to gain ground quickly just as you would in a 40-yard dash 4. After five steps have been met throttle back your speed through the end line

COACHING POINTS
1. Roll your hips forward as you start 2. Push for five hard steps – don’t limit yourself by only performing half of the drill

VOLUME
Do 2 repetitions at 15 yards each

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CORE STRETCHES

There are five core stretches.

Perform the first four stretches with one leg and arm and then repeat the entire series on the other side. The fifth is a neck stretch These core five focus on the hip flexors, glutes, quads, lats and the neck which will allow you to be ready for athletic competition.

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STRETCH: HIP FLEXORS (HIPS) FORM: STATIC – CORE GROUP FOCUS / PURPOSE: HIPS, GROINS, SHOULDERS OF RAISED ARMS, BACK BREATHING TEMPO: VERY SLOW TECHNIQUE
1. From standing, kneel in a lunge position with the right leg back. Inhale, keeping the chest lifted and abdominal muscles pulled slightly inward. Exhale, pressing the right hip forward until you feel a slight stretch. Inhale and release the stretch and your body slightly. Then wave into the stretch on the exhalation again. Repeat the stretch wave as many times as necessary, using the breathing pattern just described, until you feel the tissue release. (picture 1) To continue the stretch along the front fascial line of the hips, reach the right arm upward as you continue pressing the right hip forward. Exhale into the stretch wave as you reach the hand upward, lifting the torso and arching the back slightly. Inhale as you release the stretch position. (picture 2) To continue the stretch into the lateral line of the hips and torso, lean the body over to the left side and push the right hip slightly outward as you exhale into stretch. Inhale as you release. (picture 3) From the leaning position, rotate the torso by turning the chest upward. Reach the right hand upward and turn the palm to the ceiling. Experiment with the angles of your arm as you exhale. (picture 4)

2.

3. 4.

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STRETCH: GLUTEUS COMPLEX (GLUTES) FORM: STATIC – CORE GROUP FOCUS / PURPOSE: LOW BACK, GLUTES BREATHING TEMPO: VERY SLOW TECHNIQUE
1. 2. 3. 4. 5. 6. 7. From the lunge position, drop your buttocks to the floor and bring the front foot inward until the foot touches the other knee. Place the hands in front of you in a push-up position with the arms straight. Inhale and lengthen the torso from the top of the head. Exhale as you lower the upper body over the front knee until you feel a slight stretch, then wave back up by inhaling and rolling through the spine. Repeat, going lower on each repetition until you can comfortably lower the torso to the floor. Place the head on the hands, feeling the wave of breathing in this position increase the stretch farther. Push yourself slightly upward and outward of the previous position and do the stretch wave to each side alternately, keeping the hands on the floor. This targets more of the low back area in addition to the glutes. Slowly exhale as you look around toward the back leg and walk the hands in that direction until you feel a slight stretch. Look to the front again to relieve the stretch with an inhalation, then exhale as you look toward the back foot, going a little farther each time you repeat this movement. Progressively make larger movements as your body releases tightness. In doing so, feel different parts of the body respond and stretch based on the angle that seems to be restricted.

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STRETCH: QUADRATUS LUMBORUM (QUADS) FORM: STATIC – CORE GROUP FOCUS / PURPOSE: QUADS BREATHING TEMPO: VERY SLOW TECHNIQUE
1. 2. Lift the torso up from the last position of the gluteus complex. Lengthen it outward from the top of the head as you exhale. (picture 1) Drop onto the right forearm and press the left hand into the floor as you exhale to open up the quadratus lumborum and lateral line. (picture 2)

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STRETCH: LATISSIMUS DORSI (LATS) FORM: STATIC – CORE GROUP FOCUS / PURPOSE: LATS BREATHING TEMPO: VERY SLOW TECHNIQUE
1. 2. 3. Inhale from the end position on quads. Exhale as you reach the left arm overhead. Rotate the torso, lifting the chest to the ceiling as you exhale and continue reaching the hand outward. Turn the palm upward to face the ceiling.

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STRETCH: LATERAL NECK – POSTERIOR NECK FORM: STATIC – CORE GROUP FOCUS / PURPOSE: NECK BREATHING TEMPO: VERY SLOW TECHNIQUE
This is a two-part exercise: PART 1: Lateral Neck 1. 2. 3. 4. 5. 6. While standing, place on one hand on the side of the top of the head Exhale and slowly bend the neck into lateral flexion; release the stretch on an inhalation and repeat the stretch on an exhalation To increase the stretch, reach the opposite hand and shoulder down toward the floor To add a rotation component, rotate the head downward so the eyes are looking toward the armpit Exhale and move the hands back on top of the head and increase the forward neck bend To increase the stretch, reach the opposite hand and shoulder down toward the floor

PART 2: Posterior Neck 1. 2. 3. 4. While standing, interlace the fingers behind the head and inhale as you gently traction the head upward Exhale and bend the head into forward flexion Bring the elbows together and tuck the chin toward the chest. Release the stretch and repeat To increase the stretch, bring the elbows closer

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STRENGTH TRAINING

OBJECTIVES - Develop explosive power through Olympic lifts and other exercises that produce powerful athletes - Have superior lower body strength through dual and single leg exercises and isolating all muscle groups - Develop strong core muscles to enhance stability - Have a total body approach that improves the athlete in all areas

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Our strength and conditioning program is based upon the following principles:
1. Ground-based movement: The Badger athlete must train on his feet because they play football on their feet. That said, the majority of our exercises require the athlete to be lifting weights while standing, not sitting. 2. Multiple-plane movement: Our program features explosive, Olympic lifts such as the power clean and the clean and jerk. These exercises, along with many others in our program require the body to move in multiple directions – up, down, right, left, etc… This is critical as it develops a balanced body for optimal performance. 3. Three Phase Cycle: An athlete needs a change in his routine as time progresses. This will aid the athlete in maintaining a fresh approach to exercise but also to prevent overtraining. The phases are broken down in this manner: a. Base Phase – High Repetition, Moderate Weight: This will enable the athlete to burn fat, build up a foundation of strength and power and to begin the progression towards more difficult lifts. b. Development Phase: Medium Repetition, Medium Weight: The athlete will begin to increase his functionality, that is be more mobile, flexible and to be able translate strength and power gains to the field of competition. c. Peak Phase: Low Repetition, High Weight: As the reps decrease, the weights go up. This relationship builds the athletes ability to exert power on the field on a more regular basis. Also, an athlete’s mobility is pushed to his limits as he prepares for the season of competition. 4. Functional Training: The athletes abdominals, hips and back muscles provide the athlete will balance and stability which is a key component for success in competition. The Badger Athletic Project develops these muscle groups to not only increase the aforementioned areas but to also provide strength and power in the areas that will help lead to strength gains in other areas. As an example, we do an exercise called Abs Resistance. This exercise, while strengthening your abdominals, also increase hip strength which leads to better performance in power clean and power snatch as those lifts require a great deal of hip strength. 5. Explosive-Strength Days: In our program we break up the weekly program into two parts: Explosive and Strength. Both areas are important. The explosive days are Monday and Thursday. The strength days are Tuesday and Friday.

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PROCEDURE FOR WEIGHT CHANGE The weights that you will work with are based upon a 1 rep max. The weight, based on the repetitions that you will perform, is a percentage of your 1 rep max. Enclosed within this packet is a poundage chart. The poundage chart will show you what weights you need to lift given a particular number of repetitions. Every Thursday and Friday you will burn-out on your last set. This means that if the required lifting is 3 sets with 10 reps, on your final set you will do as many as you can. For example you may end up performing 2 sets with 10 reps and 1 final set with 8, 9, 11, 12 reps, etc. YOU WILL ONLY DO 3 SETS! You will not do your 3 sets and then complete a burn-out set. Based on your performance on the 3rd set you will change your weight for the following week. For each repetition above/below of the required repetitions you will increase/decrease your weight by 5 pounds. For example, if your 1 rep max on hang cleans was 250 pounds and on your final set you performed 12 reps, your new 1 rep max would be 260 pounds. You would then adjust your workout for the following week accordingly to the new gains. To gain a better understanding of this concept look at the poundage chart on page __________. Under the columns listed 10 – 10 – 10 the weight for a 1 rep max (1 RM) at 250 pounds is 160 – 175 – 180. With a burnout of 12 reps on the 3rd set, the athlete increases his weight for a 1 rep max at 260 pounds to 170 – 180 – 195. The lifts that the athlete should be changing weight for are listed at the top of the workout form. The other lifts that are listed as part of your workout but are not listed at the top of each sheet do not require weight change.

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POUNDAGE CHART
10 10 10 5 5 4 1RM 45 50 55 60 65 70 75 80 85 90 95 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 30 30 35 40 40 45 50 50 55 60 60 65 70 70 75 80 80 85 85 90 95 95 100 105 105 110 115 115 120 125 125 130 135 135 140 145 145 150 150 155 160 160 165 30 35 40 40 45 50 50 55 60 65 65 70 75 75 80 85 85 90 95 100 100 105 110 110 115 120 120 125 130 135 135 140 145 145 150 155 155 160 165 170 170 175 180 35 35 40 45 50 50 55 60 65 65 70 75 80 80 85 90 95 95 100 105 110 110 115 120 125 125 130 135 140 140 145 150 155 155 160 165 170 170 175 180 185 185 190 35 40 45 50 50 55 60 65 70 70 75 80 85 90 95 95 100 105 110 110 115 120 125 130 130 135 140 145 150 150 155 160 165 170 170 175 180 185 190 190 195 200 205 5 3 40 40 45 50 55 60 65 70 70 75 80 85 90 95 95 100 105 110 115 120 125 125 130 135 140 145 150 155 155 160 165 170 175 180 180 185 190 195 200 205 210 210 215 2 40 45 50 55 60 65 65 70 75 80 85 90 95 100 105 110 110 115 120 125 130 135 140 145 150 155 155 160 165 170 175 180 185 190 195 200 200 205 210 215 220 225 230

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10

10

10 5

5 4 210 210 215 220 225 230 230 235 240 245 250 250 255 260 265 270 270 275 280 285 290 290 295 300 305 310 310 315 320 325 330 330 335 340 345 350 350 355 360 365 370 370 375 380 385 390

5 3 220 225 230 235 240 240 245 250 255 260 265 265 270 275 280 285 290 295 295 300 305 310 315 320 325 325 330 335 340 345 350 350 355 360 365 370 375 380 380 385 390 395 400 405 410 410

2 235 240 245 245 250 255 260 265 270 275 280 285 290 290 295 300 305 310 315 320 325 330 335 335 340 345 350 355 360 365 370 375 380 380 385 390 395 400 405 410 415 420 425 425 430 435

1RM 260 265 270 275 280 285 290 295 300 305 310 315 320 325 330 335 340 345 350 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435 440 445 450 455 460 465 470 475 480 485

170 170 175 180 180 185 190 190 195 200 200 205 210 210 215 215 220 225 225 230 235 235 240 245 245 250 255 255 260 265 265 270 275 275 280 280 285 290 290 295 300 300 305 310 310 315

180 185 190 190 195 200 205 205 210 215 215 220 225 225 230 235 240 240 245 250 250 255 260 260 265 270 275 275 280 285 285 290 295 295 300 305 310 310 315 320 320 325 330 330 335 340

195 200 200 205 210 215 215 220 225 230 230 235 240 245 245 250 255 260 260 265 270 275 275 280 285 290 290 295 300 305 305 310 315 320 320 325 330 335 335 340 345 350 350 355 360 365

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10

10

10 5

5 4 390 395 400 405 410 410 415 420 425 430 430 435 440 445 450 450

5 3 415 420 425 430 435 435 440 445 450 455 460 465 465 470 475 480

2 440 445 450 455 460 465 470 470 475 480 485 490 495 500 505 510

1RM 490 495 500 505 510 515 520 525 530 535 540 545 550 555 560 565

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

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

365 370 375 380 380 385 390 395 395 400 405 410 410 415 420 425

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LIFTS On the following pages you will description and pictures of or athletes performing the lifts on workout pages at the end of this section. In addition, all of our lifts with instructions, pictures and video of our athletes performing the lifts can be found on our web site. Go to www.snowbadgers.com/football. On the right hand side of the page you will see a link called strength exercises. Click on it and you will see all of the lifts we perform. Please note that many of the lifts listed there are not currently a part of our workouts. You will need to look through them and print off the ones that are on the workout forms within this packet. You will also notice that some of the lifts included here are with a stability ball. You can purchase one from any sporting goods store, Wal-Mart, Target, etc. for $15-25. Buy a 65 centimeter ball. The exercises that we will do with the ball do not require anything larger. ADDITIONAL INFORMATION Our athletes train the muscles that matter most in regards to high football performance. These muscles are not seen in the mirror. These are your deep abdominal muscles, back muscles, hamstrings, glutes, and others. These muscles give you power and explosion. If you spend your whole summer doing curls, and triceps extensions, then you will have wasted your time. Remember this, you are training for football. Jogging 100 laps per day and doing a bunch of beach lifts WILL NOT HELP! You need to follow this workout because this workout will make you a better player. Those that have already participated in this workout can attest to that.

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BASE PHASE
LIFT: HANG CLEAN FOCUS / PURPOSE: HIPS, POWER – A TOTAL BODY WORKOUT EQUIPMENT: STRAIGHT BAR AND BUMPER PLATES

TECHNIQUE 1. Begin with the straight bar racked slightly above your knees. The feet should be shoulder width apart. His grip should be shoulder width apart. 2. The athlete should have a slight knee bend. 3. Begin by pulling the bar towards your chest by pushing your elbows out. As the athlete pulls the bar up, his legs should become more erect and his hips should be pushed out. Also, he will lift his heels off of the ground. All of the actions occur in one smooth movement. 4. Once the bar has reached the chest line the athlete should work to get “under” the bar. He should rack the bar at chest level with his palms facing up. 5. While completing the lift, the athlete should begin to gain back his initial knee bend from the start position. COACHING POINTS 1. The athlete should not widen his initial base, which is shoulder width apart during the lift. 2. The athlete should not have to arch his back to successfully get “under” the bar. His back should be flat in a vertical position. HANG CLEAN WORKOUT 1. Base Phase – 3 sets of 5 repetitions. On Thursday you need to burn-out on your last set.

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LIFT: ABDOMINAL (ABS) RESISTANCE FOCUS / PURPOSE: LOWER ABS AND HIP REGION EQUIPMENT: PARTNER TECHNIQUE 1. The athlete will lie down on his back. 2. He will lock his hands around his partner’s ankles with his head lying directly between his partner’s feet. 3. He will raise his feet off of the ground while keeping his legs as straight as possible. His feet should be touching one another. 4. His feet and legs will rise towards his partner’s chest. As they do this, the athlete’s partner will provide resistance by pushing his legs back toward the ground. The partner will push the athlete performing the exercise at his feet. 5. The athlete will face resistance while having his feet pushed directly back to the floor as well as having them pushed to the right and to the left. COACHING POINTS 1. The partner should provide a great deal of resistance to the athlete performing the exercise. Make ‘em work! 2. The athlete should not allow his feet to touch the ground and his back needs to remain as flat as possible on the ground. That is, his body should sway to the right and left while being pushed that way. ABS RESISTANCE WORKOUT 1. Base Phase – 3 sets with each set consisting of 3 directions (left, right, down the middle). Week 1: 8 reps each direction Week 2: 9 reps each direction Week 3: 10 reps each direction Week 4: 11 reps each direction

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LIFT: KNEELING OPPOSITES FOCUS / PURPOSE: STABILITY AND LOWER BACK EQUIPMENT: NONE TECHNIQUE 1. The athlete will begin on all fours. 2. He will extend his right arm forward will the palm of his hand parallel to the ground. Simultaneously, he will extend his left leg backwards with the top of his foot being parallel to the ground. 3. He will hold this position for the specified time and then alternate the arm/leg combination. COACHING POINTS 1. Be sure to keep the back flat and the entire body from hand to foot that is lifted off of the ground parallel to the ground. KNEELING OPPOSITES WORKOUT 1. Base Phase – 3 sets with each set consisting of 2 body positions (i.e. right arm/left leg extended followed by left arm/right leg extended). The athlete will hold each position for the specified time. Week 1: 15 seconds for each position Week 2: 16 seconds for each position Week 3: 17 seconds for each position Week 4: 18 seconds for each position

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LIFT: HANG SNATCH FOCUS / PURPOSE: HIPS, POWER, SHOULDERS – A TOTAL BODY WORKOUT EQUIPMENT: STRAIGHT BAR AND BUMPER PLATES

TECHNIQUE 1. Begin with the straight bar racked slightly above your knees. The feet should be shoulder width apart. His grip should be 6 inches outside of shoulder width. 2. The athlete should have a slight knee bend. 3. Begin by pulling the bar towards your chest by pushing your elbows out. As the athlete pulls the bar up, his legs should become more erect and his hips should be pushed out. Also, he will lift his heels off of the ground. All of the actions occur in one smooth movement. 4. Once the bar has reached the chest line the athlete should work to get “under” the bar. He will rack the bar above his head while working to get to a ½ squat. COACHING POINTS 1. The athlete should not widen his initial base, which is shoulder width apart during the lift. 2. The athlete should not have to arch his back to successfully get “under” the bar. His back should be flat in a vertical position. HANG SNATCH WORKOUT 1. Base Phase – 3 sets of 5 repetitions. On Thursday you need to burn-out on your last set.

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LIFT: TRUNK TWIST FOCUS / PURPOSE: DEVELOP ROTARY MUSCLES OF TRUNK. EQUIPMENT: PLATE TECHNIQUE 1. Grip a barbell plate at the three and nine o'clock positions. 2. Line up the shoulders, hips, and feet in a squared position. 3. Lift the plate to front of the body so that the arms are horizontal. 4. Twist as far as possible to the left. 5. Twist as far as possible back to the right. COACHING POINTS: 1. Keep the arms horizontal during the entire movement. 2. Keep the feet square and rotate from the waist up. 3. Do the twisting motion slow and under control. TRUNK TWIST WORKOUT 1. Base Phase – 3 sets Week 1: Repetitions for each set – 6, 8, 10 Week 2: Repetitions for each set – 7, 9, 11 Week 3: Repetitions for each set – 8, 10, 12 Week 4: Repetitions for each set – 9, 11, 13

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LIFT: DUMBBELL CURLS FOCUS / PURPOSE: BICEPS EQUIPMENT: DUMBBELLS TECHNIQUE 1. Begin an upright position with dumbbells in hand. 2. The palms of your hand should face your body. 3. Pull the dumbbell slowly to the shoulders by bending at the elbows. 4. Lower the bar in a controlled manner to the starting position. 5. Keep the elbows positioned at the sides throughout the movement. COACHING POINTS 1. The athlete should not rock or sway his body to gain momentum to perform the lift. 2. The athlete should rotate the dumbbell when the elbow reaches a 90 degree angle. DUMBBELL CURL WORKOUT 1. Base Phase – 3 x 2 x 10 3 = Sets 2 = Alternating Arms 10 = number of repetitions for each arm (11 in week 2, 12 in week 3, 12 in week 4)

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LIFT: 4-POINT STABILIZATION FOCUS / PURPOSE: DEVELOPMENT OF MUSCLES IN BACK AND OBLIQUES EQUIPMENT: NONE

TECHNIQUE 1. The 4-point stabilization series consists of 4 different body positions. 2. In all positions, the athlete should focus on drawing in his abdominal muscles. He should also work to not move from his start position at all. That is why it is called stabilization. 3. The athlete should progress from a push-up position, to a side support position on the right elbow, to a rear-support position and finally to a side support position on the left elbow. COACHING POINTS 1. While in a rear support position that athlete should maintain flat palms on the ground. In addition, he should force his hips to the ceiling. That is, don’t let your butt sink towards the ground. 4-POINT STABILIZATION WORKOUT 1. Base Phase – 3 sets with each set consisting of 4 body positions (i.e. push-up, right-side support, rear support, left-side support). The athlete will hold each position for the specified time. Week 1: 15 seconds for each position Week 2: 16 seconds for each position Week 3: 17 seconds for each position Week 4: 18 seconds for each position

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LIFT: SQUAT JUMPS FOCUS / PURPOSE: EXPLOSIVE MOVEMENT EQUIPMENT: NONE

TECHNIQUE 1. Begin in a squat position with arms out in front slightly below shoulder level. 2. Explosively jump vertically off of both feet while landing on two feet. COACHING POINTS 1. While training explosively, be sure that you do not remain on the ground for long. Be as quick as possible, up and down. SQUAT JUMP WORKOUT 1. Base Phase – 3 sets Week 1: Repetitions for each set – 6, 8, 10 Week 2: Repetitions for each set – 7, 9, 11 Week 3: Repetitions for each set – 8, 10, 12 Week 4: Repetitions for each set – 9, 11, 13

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LIFT: UPRIGHT ROW FOCUS / PURPOSE: UPPER BACK EQUIPMENT: BARBELL, PLATES

TECHNIQUE 1. Begin standing with barbell in hands. Arms straight. 2. While pushing elbows out, lift weight to chest level. 3. Lower in relaxed manner. COACHING POINTS 1. Do not pull the weight upwards while jerking the weight away. A smooth lift will isolate the upper back muscles. UPRIGHT ROW WORKOUT 1. Base Phase – 3 sets Week 1: Repetitions for each set – 6, 8, 10 Week 2: Repetitions for each set – 7, 9, 11 Week 3: Repetitions for each set – 8, 10, 12 Week 4: Repetitions for each set – 9, 11, 13

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LIFT: BENCH PRESS FOCUS / PURPOSE: PECTORALS, ANTERIOR DELTOIDS, TRICEPS EQUIPMENT: STRAIGHT BAR AND PLATES TECHNIQUE 1. Place the feet flat on the ground. 2. Back is slightly arched as buttocks are set on the bench. 3. Pull the shoulder blades inward as you push the chest upward. 4. Grip the bar slightly wider than shoulder-width. 5. Take the bar from the rack with the help of a spotter. 6. Position the bar over the chest. 7. Take a deep breath and hold your chest high. 8. Lower the bar slowly and under control. 9. Allow the bar to just touch the chest at about nipple level. 10. Drive the bar explosively off the chest. COACHING POINTS 1. Grip the bar so that when it touches the chest, the elbow joint should be at approximately a 90 degree angle. 2. The spotter and lifter must work together in developing a coordinated effort when guiding the bar into a lifting position and getting it racked. The spotter should also have his hands under the bar and constantly be alert. BENCH PRESS WORKOUT 1. Base Phase – 3 sets of 10 repetitions. On Friday you need to burn-out on your last set. 2. Development Phase – 3 sets of 5 repetitions. On Friday you need to burn-out on your last set. 3. Peak Phase – 3 sets. On Friday you need to burn-out on your last set. Set 1: 4 reps Set 2: 3 reps Set 3: 2 reps

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LIFT: BACK SQUAT FOCUS / PURPOSE: DEVELOP QUADRICEPS, GLUTEALS, THIGH ADDUCTORS, AND HAMSTRINGS EQUIPMENT: STRAIGHT BAR AND PLATES TECHNIQUE 1. The bar should be placed on the rqacks at the height of the chest. 2. Position hands on the bar slightly wider than shoulder-width. 3. Position bar comfortably on the shoulders in one of two positions. a. Across the top of the shoulders at the base of the neck. b. One inch below the top of the shoulders across the traps. 4. Pull the shoulder blades together tightly. 5. Hips are in vertical alignment with the shoulders. 6. Lift bar out of rack by extending the knees. 7. Step backwards using as few steps as possible. 8. Position feet so they are parallel, with toes pointed out slightly. 9. The heels should be slightly wider than the hips. 10. Focus eyes directly ahead on the wall with the head slightly up. 11. Take a deep breath and hold it. 12. Slowly lower the bar under control by bending at the hips and knees. 13. Keep the knees pointed out in alignment with the feet. 14. The instant the thighs are parallel to the ground explode out of the bottom position. 15. Keep the back flart and shoulder blades drawn together. 16. Keep your weight back on your heels. 17. Do not throw the head back. 18. Exhale your breath as you near the completion of the lift. 19. Complete the squat by fully extending the knees and hips. COACHING POINTS 1. Make sure the bar is in a good solid position on the shoulders by pulling the shoulder blades together tightly. 2. The closer you position your hands together on the bar, the tighter the shoulder blades can be pulled together. 3. Control is the most important factor. 4. Keep the shoulder blades together. 5. Pick out a spot on the wall in front of you. 6. Squat inside the rack. Otherwise, use two or three spotters. 7. Flex the knees and hips. BACK SQUAT WORKOUT 1. Base Phase – 3 sets of 10 repetitions. On Friday you need to burn-out on your last set. 2. Development Phase – 3 sets of 5 repetitions. On Friday you need to burn-out on your last set. 3. Peak Phase – 3 sets. On Friday you need to burn-out on your last set. Set 1: 4 reps Set 2: 3 reps Set 3: 2 reps 67

LIFT: ROMANIAN DEADLIFT FOCUS / PURPOSE: GLUTES, HAMSTRINGS, LOWER BACK EQUIPMENT: DUMBBELLS

TECHNIQUE 1. The dumbbells are held with the palms in toward the thighs and the hands should move down the outside of the thigh to the shin. 2. The athlete’s feet should be approximately hip-width apart and the knees should be slightly bent. 3. The athlete should have an arched back with the shoulder blades retracted and the chest should be up. 4. While maintaining your back position, slide the dumbbells down the thighs until you reach the end of your hamstring range of motion. COACHING POINTS 1. The key is to bend from the hip and to push the butt back as you descend. The athlete should not lean forward and should not bend his back forward at all! ROMANIAN DEADLIFT WORKOUT 1. Base Phase – 3 sets of 10 repetitions.

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LIFT: DUMBBELL SHOULDER RAISES FOCUS / PURPOSE: SHOULDERS EQUIPMENT: DUMBBELLS TECHNIQUE 1. This is a four-phase exercise. PHASE 1 1. Stand erect with a slight knee bend, with dumbbells in hand. 2. Raise the dumbbells away from the body at your side. 3. Once your arms are at shoulder level, slowly lower them. PHASE 2 1. Stand erect with a slight knee bend, with dumbbells in hand. 2. Raise the dumbbells out in front of your body. 3. Once your arms are at shoulder level, slowly lower them. PHASE 3 1. Bend at the waist with a slight knee bend, with dumbbells in hand. 2. Raise the dumbbells away from the body at your side. 3. Once your arms are at shoulder level, slowly lower them. PHASE 4 1. Bend at the waist with a slight knee bend, with dumbbells in hand. 2. Move the dumbbells towards the back. 3. Once your arms are at shoulder level, slowly lower them. COACHING POINTS 1. The athlete should never raise the weight above the shoulder. This causes excess strain on the muscles and joints in the area. DUMBBELL SHOULDER RAISES WORKOUT 1. Base Phase – 3 x 4 x 5 3 = Sets 4 = the four different phases 5 = number of repetitions for each phase (6 in week 2, 7 in week 3, 8 in week 4)

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LIFT: PUSH-UP HOLDS FOCUS / PURPOSE: CHEST EQUIPMENT: NONE

TECHNIQUE 1. 2. 3. 4. Begin in the push-up position. Lower yourself to the ground through the bending of the elbows. Hold the lowered position for the specified time. Push-up back to the starting position.

COACHING POINTS PUSH-UP HOLD WORKOUT 1. Base Phase – 3 x 4 @ 5 seconds 3 = Sets 4 = reps 5 = seconds to hold each rep (week 2 = 6, week 3 = 7, week 4 = 8)

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LIFT: LATERAL SQUATS FOCUS / PURPOSE: HIPS, LEG MUSCLES ON OUTER THIGH EQUIPMENT: STRAIGHT BAR AND WEIGHT PLATES TECHNIQUE 1. The athlete’s starting point is with his feet four feet apart. 2. You will sit to one direction while keeping your opposite leg straight. 3. You need to keep both heels on the ground. 4. The athlete will sit tall with a flat back but keep as low as possible with your butt. COACHING POINTS 1. Be sure to keep your back leg straight when descending. LATERAL SQUAT WORKOUT 1. Base Phase – 3 sets with each set consisting of 2 directions (left, right). Week 1: 5 reps each direction Week 2: 6 reps each direction Week 3: 7 reps each direction Week 4: 8 reps each direction

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LIFT: LAT PULLDOWN FOCUS / PURPOSE: LATS (UPPER BACK), SHOULDERS EQUIPMENT: LAT PULLDOWN MACHINE TECHNIQUE 1. The athlete will pull down the bar while bringing it down just below the chin. 2. He will lock his arms out while easing the bar back to its initial start position. 3. The athlete needs to be sure to keep his butt on the bench. By doing so, he isolates the lift’s focused area and does not use momentum and body weight to perform the exercise. COACHING POINTS 1. Be sure not to use momentum when pulling the bar down – be smooth with your motion. LAT PULLDOWN WORKOUT 1. Base Phase – 3 sets of 10 repetitions.

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LIFT: BADGER CRUNCHES FOCUS / PURPOSE: ABDOMINALS, CORE STRENGTH EQUIPMENT: NONE TECHNIQUE 1. The athlete will begin while lying flat with his palms on the ground. 2. He will raise his legs while keeping his knees and ankles together. 3. While raising his legs they will remain straight. 4. Once the legs are completely perpendicular to the ground, he will reach with his fingertips towards his toes while “crunching” his abs. 5. In one smooth motion, he will return to the start position. COACHING POINTS 1. Be in control while performing the exercise. Do not hurry the movements. BADGER CRUNCHES WORKOUT 1. Base Phase – 3 sets Week 1: Repetitions for each set – 8, 10, 12 Week 2: Repetitions for each set – 9, 11, 13 Week 3: Repetitions for each set – 10, 12, 14 Week 4: Repetitions for each set – 11, 13, 15

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LIFT: CHIN PULL-DOWN FOCUS / PURPOSE: TO DEVELOP THE MUSCLES OF THE UPPER BACK, FOREARMS EQUIPMENT: LAT PULLDOWN MACHINE TECHNIQUE 1. The athlete should begin with his hands gripping a lat pulldown bar. 2. His palms should face away from the machine. 3. The bar should be gripped at shoulder-width. 4. The athlete should pull the bar down just beneath his chin while bending at the elbows. 5. He should raise the bar back to its original start position while straightening the arms. COACHING POINTS 1. The athlete should not rock or sway while lowering or raising the bar. 2. The athlete’s back should remain perpendicular to the ground – that is, do not arc the back. CHIN PULLDOWN WORKOUT 1. Base Phase – 3 sets of 10 repetitions.

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LIFT: CALF RAISES FOCUS / PURPOSE: CALVES EQUIPMENT: PLYO BOX, BENCH, ETC… TECHNIQUE 1. The athlete begins with the balls of his feet touching the edge of a bench. 2. In a smooth motion, he will lower his weight as low as possible. 3. In a smooth motion, he will raise his body through applying pressure on the balls of his feet and the utilization of the calves. 4. He will extend as far as he can upwards. COACHING POINTS 1. The athlete should be sure not to bounce up and down – be smooth and in control. CALF RAISES WORKOUT 1. Base Phase – 3 sets Week 1: Repetitions for each set – 24, 26, 28 Week 2: Repetitions for each set – 25, 27, 29 Week 3: Repetitions for each set – 26, 28, 30 Week 4: Repetitions for each set – 27, 29, 31

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DEVELOPMENT PHASE
LIFT: POWER CLEAN FOCUS / PURPOSE: HIPS, POWER – A TOTAL BODY WORKOUT EQUIPMENT: STRAIGHT BAR AND BUMPER PLATES TECHNIQUE 1. Begin with the bar resting on the floor. The athlete should be bent at the waist and knee and in a position to perform an explosive lift. 2. The feet should be shoulder width apart. The grip should be shoulder width apart. 3. The athlete should have a slight knee bend. 4. Begin by pulling the bar towards your chest by pushing your elbows out. As the athlete pulls the bar up, his legs should become more erect and his hips should be pushed out. Also, he will lift his heels off of the ground. All of the actions occur in one smooth movement. 5. Once the bar has reached the chest line the athlete should work to get “under” the bar. He should rack the bar at chest level with his palms facing up. 6. While completing the lift, the athlete should begin to gain back his initial knee bend from the start position. COACHING POINTS 1. The athlete should not widen his initial base, which is shoulder width apart during the lift. 2. The athlete should not have to arch his back to successfully get “under” the bar. His back should be flat in a vertical position. POWER CLEAN WORKOUT 1. Development Phase – 3 sets of 5 repetitions. On Friday you need to burn-out on your last set. 2. Peak Phase – 3 sets. On Friday you need to burn-out on your last set. Set 1: 4 reps Set 2: 3 reps Set 3: 2 reps

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LIFT: STABILITY BALL V-UPS FOCUS / PURPOSE: ABDOMINALS, CORE STRENGTH EQUIPMENT: STABILITY BALL TECHNIQUE 1. The athlete should begin while lying flat on his back with his arms reached out behind his head and with his palms facing upward. 2. The athlete should be holding a stability ball with pressure applied from his ankles onto the ball to hold it in place. 3. The athlete will begin by raising the ball upwards with his legs and by raising his arms upward simultaneously. 4. Once the legs are at a 90 degree angle and the ball is directly over the athlete’s hips, he will grab the ball with his hands and lower his arms and legs back towards the floor. 5. The athlete will then raise his arms and legs again and he will pass the ball back to his legs when his legs are again at a 90 degree angle. COACHING POINTS 1. The athlete needs to bring the ball all the way up. He does so when his legs are at a 90 degree angle. STABILITY BALL V-UPS WORKOUT 1. Development Phase – 3 sets Week 5: Repetitions for each set – 6, 8, 10 Week 6: Repetitions for each set – 7, 9, 11 Week 7: Repetitions for each set – 8, 10, 12 Week 8: Repetitions for each set – 9, 11, 13

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LIFT: BENT-OVER ROWS FOCUS / PURPOSE: UPPER BACK, SHOULDERS EQUIPMENT: BAR, PLATES TECHNIQUE 1. The athlete should grip the bar in the same manner as he would for a power clean. 2. He should have a slight knee bend, and should be bent over at the waist. 3. In a controlled manner, he should pull the bar up to his chest, touching the bar to his chest, and slowly bringing the bar back down to the floor.

BENT-OVER ROWS WORKOUT 1. Development Phase – 3 sets Week 5: Repetitions for each set – 6, 8, 10 Week 6: Repetitions for each set – 7, 9, 11 Week 7: Repetitions for each set – 8, 10, 12 Week 8: Repetitions for each set – 9, 11, 13

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LIFT: INVERTED ROWS FOCUS / PURPOSE: UPPER BACK, SHOULDERS EQUIPMENT: FLAT BENCH, BAR TECHNIQUE 1. The athlete should begin with the heels of his feet resting on the ground. 2. He will grip the bar at the same width as he would for a bench press. 3. The athlete will pull his body upwards so his chest touches the bar. COACHING POINTS 1. The athlete should not rock or sway to bring his body towards the bar. If he does this, then he should perform the Bent Over Rows to develop his upper back strength. 2. The athlete should have his feet set at a distance away from the bar in that his legs would be fully extended at the top of the exercise. INVERTED ROWS WORKOUT 1. Development Phase – 3 sets Week 5: Repetitions for each set – 4, 6, 8 Week 6: Repetitions for each set – 5, 7, 9 Week 7: Repetitions for each set – 6, 8, 10 Week 8: Repetitions for each set – 7, 9, 11

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LIFT: POWER SNATCH FOCUS / PURPOSE: HIPS, POWER, SHOULDERS – A TOTAL BODY WORKOUT EQUIPMENT: STRAIGHT BAR AND BUMPER PLATES TECHNIQUE 1. Begin with the bar resting on the floor. The athlete should be bent at the waist and knee and in a position to perform an explosive lift. 2. The feet should be shoulder width apart. The grip should be shoulder width apart. 3. The athlete should have a slight knee bend. 4. Begin by pulling the bar towards your chest by pushing your elbows out. As the athlete pulls the bar up, his legs should become more erect and his hips should be pushed out. Also, he will lift his heels off of the ground. All of the actions occur in one smooth movement. 5. Once the bar has reached the chest line the athlete should work to get “under” the bar. He will rack the bar above his head while working to get to a ½ squat. COACHING POINTS 1. The athlete should not widen his initial base, which is shoulder width apart during the lift. 2. The athlete should not have to arch his back to successfully get “under” the bar. His back should be flat in a vertical position. HANG SNATCH WORKOUT 1. Development Phase – 3 sets of 5 repetitions. On Friday you need to burn-out on your last set. 2. Peak Phase – 3 sets. On Friday you need to burn-out on your last set. Set 1: 4 reps Set 2: 3 reps Set 3: 2 reps

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LIFT: PLATE RAISE FOCUS / PURPOSE: TRUNK ROTATION, SHOULDERS EQUIPMENT: A 25, 35 OR A 45 POUND PLATE

TECHNIQUE 1. The athlete should begin at a full parallel squat while holding a weight plate (comfortable weight) at his side. 2. His feet should be shoulder width apart. 3. The athlete will perform the lift by rotating his trunk from left-to-right or from right-to-left. 4. While rotating, the athlete will work to an erect body position. 5. He will finish the lift by extending the plate over his head and looking through the hole in the plate. COACHING POINTS 1. The athlete should never allow his feet to leave the ground. They should remain grounded throughout the entire lift so he gets the full benefit of the lift which is trunk development. 2. If the athlete begins with the weight at his right side, his shoulders will face the wall to his right. As he rotates, his shoulders will now face the wall to his left. PLATE RAISE WORKOUT 1. Development Phase – 3 sets with each set consisting of 2 directions (left, right) Week 5: 8 reps each direction Week 6: 9 reps each direction Week 7: 10 reps each direction Week 8: 11 reps each direction

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LIFT: DUMBBELL CURL-TO-PRESS FOCUS / PURPOSE: BICEPS, SHOULDERS EQUIPMENT: DUMBBELLS

TECHNIQUE 1. Begin an upright position with dumbbells in hand. 2. The palms of your hand should face your body. 3. Pull the dumbbell slowly to the shoulders by bending at the elbows. 4. Once the dumbbells have reached the shoulder, rotate the weight with your wrist and press the weight vertically. 4. Lower the dumbbell in a controlled manner to the starting position. COACHING POINTS 1. The athlete should not rock or sway his body to gain momentum to perform the lift. 2. The athlete should rotate the dumbbell when the elbow reaches a 90 degree angle during the curl portion of the lift. DUMBBELL CURL-TO-PRESS WORKOUT 1. Development Phase – 3 sets Week 5: 10 reps Week 6: 11 reps Week 7: 12 reps Week 8: 13 reps

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LIFT: SPLIT SQUAT JUMPS FOCUS / PURPOSE: EXPLOSIVE MOVEMENT EQUIPMENT: NONE

TECHNIQUE 1. Begin in ½ squat position with feet staggered. 2. Jump explosively upwards while changing feet position (i.e. jump with left foot in front and land with left foot in back) COACHING POINTS 1. While training explosively, be sure that you do not remain on the ground for long. Be as quick as possible, up and down. SPLIT SQUAT JUMP WORKOUT 1. Development Phase – 3 sets Week 5: 3 sets, 2 positions, 4 jumps with each foot in front (4 with left in front, 5 with right in front) Week 6: 3 sets, 2 positions, 5 jumps with each foot in front Week 7: 3 sets, 2 positions, 6 jumps with each foot in front Week 8: 3 sets, 2 positions, 7 jumps with each foot in front

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LIFT: SPEED SKATERS FOCUS / PURPOSE: EXPLOSIVE MOVEMENT EQUIPMENT: NONE

TECHNIQUE 1. Begin with left foot on ground with right leg tucked behind. 2. Jump laterally for maximum distance while landing on right foot. 3. With right foot on ground on left leg tucked behind, jump laterally for maximum distance while landing on left foot. COACHING POINTS 1. While training explosively, be sure that you do not remain on the ground for long. Be as quick as possible, up and down. SPEED SKATER WORKOUT 1. Development Phase – 3 sets Week 5: 3 sets, 2 positions, 4 jumps with each foot in front (4 with left in front, 5 with right in front) Week 6: 3 sets, 2 positions, 5 jumps with each foot in front Week 7: 3 sets, 2 positions, 6 jumps with each foot in front Week 8: 3 sets, 2 positions, 7 jumps with each foot in front

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LIFT: BRIDGE CIRCUIT FOCUS / PURPOSE: LOWER BACK, SHOULDERS, STABILIZATION MUSCLES EQUIPMENT: NONE

TECHNIQUE 1. This is a four-phase exercise. PHASE 1 1. Begin while lying flat on your back with the palms of your downwards facing down. 2. Your knees should be bent so that your feet rest flat on the ground. 3. Extend your hips upward. Lift your right leg off of the ground and extend it straight while keeping your hips level – that is, do not allow your lifted leg to raise above the other at the quad region. PHASE 2 1. Repeat phase 1, but extend your left leg rather than your right. PHASE 3 1. Begin by lying on your right side. 2. Place your right hand on the ground while extending your body off of the ground so only your right hand and your right foot remain in contact with the ground. 3. Your body, from shoulder to toe should be in a straight line – that is, do not allow your hip to dip or for it to raise too far upward. PHASE 4 1. Repeat phase 2, but extend your left arm rather than your right. COACHING POINTS 1. The athlete should flex his abdominal muscles throughout the exercise to train his deep abdominal muscles. BRIDGE CIRCUIT WORKOUT 1. Development Phase – 3 sets with each set consisting of 4 body positions (i.e. right leg extension, left leg extension, right arm extension, left arm extension). The athlete will hold each position for the specified time. Week 5: 15 seconds for each position Week 6: 16 seconds for each position Week 7: 17 seconds for each position Week 8: 18 seconds for each position

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LIFT: ROMANIAN DEADLIFT – SINGLE LEG FOCUS / PURPOSE: GLUTES, HAMSTRINGS, LOWER BACK EQUIPMENT: DUMBBELLS

TECHNIQUE 1. The dumbbells are held with the palms in toward the thighs and the hands should move down the outside of the thigh to the shin. 2. The athlete’s feet should be approximately hip-width apart and the knees should be slightly bent. 3. The athlete should have an arched back with the shoulder blades retracted and the chest should be up. 4. While maintaining your back position, slide the right dumbbell down your leg while lifting your left leg off the ground and extending in backwards. Repeat this step with the opposite arm/leg. COACHING POINTS 1. The key is to bend from the hip and to push the butt back as you descend. The athlete should not lean forward and should not bend his back forward at all! ROMANIAN DEADLIFT – SINGLE LEG WORKOUT 1. Development Phase – 3 x 2 x 4 3 = Sets 2 = One for each leg 4 = repetitions for each leg per set (10 total reps between both legs per set) *** Week 6 = 5 reps, Week 7 = 6 reps, Week 8 = 7 reps

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LIFT: SHOULDER PLATE SERIES FOCUS / PURPOSE: SHOULDERS EQUIPMENT: A 25, 35 OR 45 POUND PLATE

TECHNIQUE 1. This is a four-phase exercise. PHASE 1 1. Begin while holding a plate at waist level with your arms at your side. 2. Raise the plate upwards while keeping your arms straight. Raise the plate to shoulder level and then bring it back down to the starting position. PHASE 2 1. Begin while holding the plate at your chest level with the elbows bent. 2. Push the plate forward while keeping your arms at shoulder level. 3. Keep your elbows tight to your body when pushing the weight forward. PHASE 3 1. Begin by holding the plate in a position that is parallel to the ground. 2. Your elbows should remain tight to your body. 3. Press the weight upwards by extending the elbows out and through rotation of the shoulder. PHASE 4 1. Hold the weight out with your arms extended. Begin with the weight at shoulder level. 2. Rotate the weight in a figure-8 motion. 3. Be sure to “turn the weight over” in which you will have your top hand facing the ground and your bottom hand facing the ceiling. SHOULDER PLATE SERIES WORKOUT 1. Development Phase – 3 x 4 x 5 (6 reps in week 6, 7 reps in week 7, 8 reps in week 8) 3 = Sets 4 = Each phase 5 = repetitions for each phase (20 total reps between all phases per set) 2. During phase 4, one rep equals each hand facing up followed by facing down. In other words a complete figure 8 equals one rep.

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LIFT: STABILITY BALL PUSH-UPS FOCUS / PURPOSE: PECTORALS, STABILIZATION MUSCLES EQUIPMENT: STABILITY BALL

TECHNIQUE 1. The athlete will begin with his feet on the ground and his hands on the outside of the ball. 2. He will perform a push-up action while keeping the ball stable on the ground. COACHING POINTS 1. The athlete should not allow his chest to touch the ball while going down.

STABILITY BALL PUSH-UPS WORKOUT 1. Development Phase – 3 sets Week 5: Repetitions for each set – 8, 10, 12 Week 6: Repetitions for each set – 9, 11, 13 Week 7: Repetitions for each set – 10, 12, 14 Week 8: Repetitions for each set – 11, 13, 15

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LIFT: LATERAL STEP-UPS FOCUS / PURPOSE: HIPS, LEG MUSCLES ON OUTER THIGH EQUIPMENT: FLAT BENCH OR PLYO BOX

TECHNIQUE 1. The athlete will begin by standing to the left or right of a plyometric box. He can use a flat bench if a plyo box is not available. 2. He will step up onto the box. He should reach to the far end of the box in order to get both feet onto the box. 3. By reaching across the box, the athlete will gain more from this exercise. LATERAL STEP-UPS WORKOUT 1. Development Phase – 3 x 2 x 5 (6 reps in week 6, 7 reps in week 7, 8 reps in week 8) 3 = Sets 2 = each leg 5 = repetitions for each leg

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LIFT: LAT PULL-UPS FOCUS / PURPOSE: LATS, UPPER BACK EQUIPMENT: PULL-UP BAR

TECHNIQUE 1. The athlete will begin while taking an overhand grip on a pull-up bar. 2. He should take a grip that is 2-4 inches outside of shoulder width (the grip you would take with lat pulldowns.) 3. He will lift his legs off of the ground and cross them behind him. 4. In a controlled manner, he will pull himself up lifting his chin over the bar and slowly descending back down to the start position. COACHING POINTS 1. The athlete should not rock or sway to gain momentum. If he must do this, then he should continue doing lat pull-downs to develop his upper back strength. LAT PULL-UPS WORKOUT 1. Development Phase – 3 sets ** Lat Pull-ups are done in a circuit with chin-ups. ** Week 5: 3 sets x 2 directions (chin-ups and lat pull-ups) x 4 (repetitions) Week 6: 3 x 2 x 5 Week 7: 3 x 2 x 6 Week 8: 3 x 2 x 7 2. Peak Phase – 3 sets ** Lat Pull-ups are done in a circuit with chin-ups. ** Week 5: 3 sets x 2 directions (chin-ups and lat pull-ups) x 8 (repetitions) Week 6: 3 x 2 x 9 Week 7: 3 x 2 x 10 Week 8: 3 x 2 x 11

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LIFT: CHIN-UPS FOCUS / PURPOSE: UPPER BACK, FOREARMS EQUIPMENT: PULL-UP BAR

TECHNIQUE 1. The athlete will begin while taking an underhand grip on a pull-up bar that is shoulder width apart. 2. He will lift his legs off of the ground and cross them behind him. 4. In a controlled manner, he will pull himself up lifting his chin over the bar and slowly descending back down to the start position. COACHING POINTS 1. The athlete should not rock or sway to gain momentum. If he must do this, then he should continue doing lat pull-downs to develop his upper back strength. CHIN-UPS WORKOUT 1. Development Phase – 3 sets ** Lat Pull-ups are done in a circuit with chin-ups. ** Week 5: 3 sets x 2 directions (chin-ups and lat pull-ups) x 4 (repetitions) Week 6: 3 x 2 x 5 Week 7: 3 x 2 x 6 Week 8: 3 x 2 x 7 2. Peak Phase – 3 sets ** Lat Pull-ups are done in a circuit with chin-ups. ** Week 5: 3 sets x 2 directions (chin-ups and lat pull-ups) x 8 (repetitions) Week 6: 3 x 2 x 9 Week 7: 3 x 2 x 10 Week 8: 3 x 2 x 11

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LIFT: PUSH-UP / SHOULDER BRIDGE FOCUS / PURPOSE: SHOULDERS, STABILIZATION MUSCLES EQUIPMENT: STABILITY BALL

TECHNIQUE 1. This is a two-phase exercise. PHASE 1 – PUSH-UP BRIDGE 1. Begin with your arms extended, with the palms of your hand resting on the stability ball. 2. The elbows should be locked out. 3. Your toes should be on the ground. 4. Your arms should be angled in front of the body, as opposed to going straight down. (Be sure to view the video, for a complete picture) PHASE 2 – SHOULDER BRIDGE 1. With your toes on the ball, place the palms of your hands onto the ground. 2. Keep your body parallel to the floor, that is don’t have an arc to your back – keep it flat. COACHING POINTS 1. The athlete should flex his abdominal muscles throughout the exercise to train his deep abdominal muscles. PUSH-UP/SHOULDER BRIDGE WORKOUT 1. Development Phase – 3 sets with each set consisting of 2 body positions. The athlete will hold each position for the specified time. Week 5: 15 seconds for each position Week 6: 16 seconds for each position Week 7: 17 seconds for each position Week 8: 18 seconds for each position

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LIFT: STABILITY BALL LEG CURL FOCUS / PURPOSE: HAMSTRINGS EQUIPMENT: STABILITY BALL

TECHNIQUE 1. The athlete will begin while lying flat on his back. 2. He will place his feet on the ball with his legs fully extended. 3. He will lift his lower body off of the ground in that only his shoulders and upper back will be touching the floor. 4. He will curl the ball while keeping himself elevated. COACHING POINTS 1. The athlete should be sure to extend his hips fully at the top of the curl to gain the full effects of the exercise. STABILITY BALL LEG CURL WORKOUT 1. Development Phase – 3 sets Week 5: Repetitions for each set – 8, 10, 12 Week 6: Repetitions for each set – 9, 11, 13 Week 7: Repetitions for each set – 10, 12, 14 Week 8: Repetitions for each set – 11, 13, 15

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LIFT: CALF RAISES – SINGLE LEG FOCUS / PURPOSE: CALVES EQUIPMENT: PLYO BOX, BENCH, ETC… TECHNIQUE 1. The athlete begins with the ball of his left foot touching the edge of a bench with his right leg tucked behind. 2. In a smooth motion, he will lower his weight as low as possible. 3. In a smooth motion, he will raise his body through applying pressure on the balls of his feet and the utilization of the calves. 4. He will extend as far as he can upwards. 5. After completing all required reps, he will repeat this process with the right leg. COACHING POINTS 1. The athlete should be sure not to bounce up and down – be smooth and in control.

CALF RAISES WORKOUT 1. Development Phase – 3 sets Week 1: Repetitions for each set – 12, 13, 14 Week 2: Repetitions for each set – 13, 14, 15 Week 3: Repetitions for each set – 14, 15, 16 Week 4: Repetitions for each set – 15, 16, 17 *** Perform the number of reps listed for both legs ***

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PEAK PHASE
LIFT: WEIGHTED SIT-UPS FOCUS / PURPOSE: ABDOMINALS EQUIPMENT: PLATE TECHNIQUE 1. The athlete will begin in the sit-up position with his feet held by a partner. 2. In a controlled manner, the athlete will perform a complete sit-up while holding a plate across his chest. COACHING POINTS 1. The athlete should control his movement throughout the exercise. Less weight is more important than doing heavy weight with poor technique.

WEIGHTED SIT-UPS WORKOUT 1. Peak Phase – 3 sets Week 9: Repetitions for each set – 8, 10, 12 Week 10: Repetitions for each set – 9, 11, 13 Week 11: Repetitions for each set – 10, 12, 14 Week 12: Repetitions for each set – 11, 13, 15

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LIFT: KNEE BENT INVERTED ROWS FOCUS / PURPOSE: UPPER BACK, SHOULDERS EQUIPMENT: STRAIGHT BAR, LIFT RACK TECHNIQUE 1. The athlete should begin with the heels of his feet resting on the floor with knees bent at 90 degrees. 2. He will grip the bar at the same width as he would for a bench press. 3. The athlete will pull his body upwards so his chest touches the bar. COACHING POINTS 1. The athlete should not rock or sway to bring his body towards the bar. If he does this, then he should perform the Bent Over Rows to develop his upper back strength. 2. The athlete should have his feet set at a distance away from the bar in that his legs would be fully extended at the top of the exercise. KNEE BENT INVERTED ROWS WORKOUT 1. Peak Phase – 3 sets Week 9: Repetitions for each set – 4, 6, 8 Week 10: Repetitions for each set – 5, 7, 9 Week 11: Repetitions for each set – 6, 8, 10 Week 12: Repetitions for each set – 7, 9, 11

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LIFT: FEET ELEVATED INVERTED ROWS FOCUS / PURPOSE: UPPER BACK, SHOULDERS EQUIPMENT: FLAT BENCH, STRAIGHT BAR, RACK TECHNIQUE 1. The athlete should begin with the heels of his feet resting on a bench. 2. He will grip the bar at the same width as he would for a bench press. 3. The athlete will pull his body upwards so his chest touches the bar. COACHING POINTS 1. The athlete should not rock or sway to bring his body towards the bar. If he does this, then he should perform the Bent Over Rows to develop his upper back strength. 2. The athlete should have his feet set at a distance away from the bar in that his legs would be fully extended at the top of the exercise. FEET ELEVATED INVERTED ROWS WORKOUT 1. Peak Phase – 3 sets Week 9: Repetitions for each set – 4, 6, 8 Week 10: Repetitions for each set – 5, 7, 9 Week 11: Repetitions for each set – 6, 8, 10 Week 12: Repetitions for each set – 7, 9, 11

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LIFT: STABILITY BALL TRUNK TWIST FOCUS / PURPOSE: TRUNK, CORE STRENGTH EQUIPMENT: STABILITY BALL, PLATE TECHNIQUE 1. The athlete should begin with the heels of his feet resting on the floor with knees bent at 90 degrees. His shoulder blades will rest on the stability ball. 2. With a plate in hand and arms extended, he will rotate towards his right while keeping his feet grounded. As he brings the plate back to the front he will hold the start the position for one count and then repeat the process to the left. 3. One repetition equals a rotation to the right and to the left. COACHING POINTS 1. The athlete will slide slightly on the ball – this is okay. Just be sure to keep the feet grounded at all times. STABILITY BALL TRUNK TWIST WORKOUT 1. Peak Phase – 3 sets Week 9: Repetitions for each set – 6, 8, 10 Week 10: Repetitions for each set – 7, 9, 11 Week 11: Repetitions for each set – 8, 10, 12 Week 12: Repetitions for each set – 9, 11, 13

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LIFT: CLEAN AND JERK FOCUS / PURPOSE: EXPLOSIVE POWER EQUIPMENT: BAR, BUMPER PLATES TECHNIQUE CLEAN 1. Begin with the straight bar racked slightly above your knees. The feet should be shoulder width apart. His grip should be shoulder width apart. 2. The athlete should have a slight knee bend. 3. Begin by pulling the bar towards your chest by pushing your elbows out. As the athlete pulls the bar up, his legs should become more erect and his hips should be pushed out. Also, he will lift his heels off of the ground. All of the actions occur in one smooth movement. 4. Once the bar has reached the chest line the athlete should work to get “under” the bar. He should rack the bar at chest level with his palms facing up. 5. Following the clean, the athlete will now complete the jerk. JERK 1. Begin with bar racked slightly above chest level with the palms facing up. His grip should be shoulder width apart and he should have a slight knee bend. (Note: This beginning position is the end position for cleans.) 2. The athlete will begin the lift by sinking his hips (as if he were sitting down) to a ¼ squat position. 3. Upon reaching that ¼ squat position, he will explode upwards while his body becomes more and more erect. This is also where he will begin to extend the bar vertically. 4. He will push the bar overhead and work to get his arms fully locked out. 5. While pushing the bar overhead he will “drop” one foot back. In other words, his right or left foot will move about 8-12 inches behind the other as he racks the weight. The distance of that step is dependent upon the athlete – the taller the athlete the longer the step back. 6. With the weight racked overhead, the athlete will maintain knee bend with both legs. COACHING POINTS 1. The athlete should not widen his initial base, which is shoulder width apart during the lift. 2. The athlete should not have to arch his back to successfully get “under” the bar. His back should be flat in a vertical position. 1. The athlete should not have to arch his back to successfully get “under” the bar. His back should be flat in a vertical position. 2. This lift can cause strain on one’s wrists. If this is the case, then the athlete needs to lower his weights, while raising the repetition level. CLEAN AND JERK WORKOUT 1. Peak Phase – 3 sets with 5 repetitions 130

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LIFT: DUMBBELL PUSH PRESS FOCUS / PURPOSE: EXPLOSOVE POWER IN HIPS AND LEGS. DEVELOPS SHOULDERS. EQUIPMENT: DUMBBELLS TECHNIQUE 1. Begin in an upright position with dumbbells in hand; palms facing forward. 2. Dip to a quarter squat position. 3. Extend explosively on to the balls of the feet. 4. Press the dumbbells upward. COACHING POINTS 1. Keep the torso perpendicular to the ground when lowering the weight; do not dip the torso forward. 2. The athletes should not arc his back during the lift. PUSH PRESS WORKOUT 1. Peak Phase – 3 sets Week 9: Repetitions for each set – 4, 6, 8 Week 10: Repetitions for each set – 5, 7, 9 Week 11: Repetitions for each set – 6, 8, 10 Week 12: Repetitions for each set – 7, 9, 11

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LIFT: LYING OPPOSITES FOCUS / PURPOSE: STABILITY AND LOWER BACK EQUIPMENT: NONE TECHNIQUE 1. The athlete will begin while lying flat on his stomach with his arms fully extended in front of his head. 2. The athlete will raise his right arm off of the ground at the highest angle possible. Simultaneously, he will lift his left leg off of the ground at the highest possible angle. He will keep both his arm and leg straight. 3. He will hold this position for the specified time and then alternate the arm/leg combination. COACHING POINTS 1. Push yourself to the maximum angle off of the ground without pain in your shoulder and hip region LYING OPPOSITES WORKOUT 1. Peak Phase – 3 sets with each set consisting of 2 body positions (i.e. right arm/left leg extended followed by left arm/right leg extended). The athlete will hold each position for the specified time. Week 9: 15 seconds for each position Week 10: 16 seconds for each position Week 11: 17 seconds for each position Week 12: 18 seconds for each position

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LIFT: SINGLE LEG GOOD MORNINGS FOCUS / PURPOSE: HAMSTRINGS AND LOWER BACK EQUIPMENT: STRAIGHT BAR, PLATES TECHNIQUE 1. The athlete will begin while resting a straight bar on his shoulders, behind his back. 2. The athlete will lower his chest towards the floor while keeping his back straight. 3. While lowering the chest, he will raise his right foot from the ground keeping the leg as straight as possible. He will continue lowering towards the ground until his chest and right leg are parallel to the floor. 4. He will perform all of the reps required for the right leg then repeat the process with the left leg. COACHING POINTS 1. Keep a slight knee bend on the leg that is grounded – don’t keep it completely straight! SINGLE LEG GOOD MORNINGS WORKOUT 1. Peak Phase – 3 sets with each set consisting of 2 directions (left, right). Week 9: 4 reps each direction Week 10: 5 reps each direction Week 11: 6 reps each direction Week 12: 7 reps each direction

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LIFT: BADGER SHOULDER RAISES FOCUS / PURPOSE: SHOULERS EQUIPMENT: DUMBBELLS

TECHNIQUE PHASE 1 – LATERAL RAISE 1. The athlete will begin while standing with dumbbells in hand. 2. He will raise the dumbbells laterally. 3. Once the arms have reached a parallel position with the floor, he will then move the dumbbells while maintaining the parallel position in front of his body. He will then lower the weight. PHASE 2 – FRONT RAISE 1. The athlete will perform a front raise. 2. Once the arms are parallel to the ground with a frontal raise, he will move the dumbbells while maintaining the parallel position to the sides of his body. 3. He will lower the weight to his side. COACHING POINTS 1. The technique described would count as one repetition and two directions. STABILITY BALL LEG CURL WORKOUT 1. Peak Phase – 3 sets – 2 directions – 8 reps Week 9: Repetitions for each set – 3 x 2 x 8 Week 10: Repetitions for each set – 3 x 2 x 9 Week 11: Repetitions for each set – 3 x 2 x 10 Week 12: Repetitions for each set – 3 x 2 x 11

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LIFT: ELEVATED PUSH-UPS FOCUS / PURPOSE: TRICEPS, CHEST, BACK EQUIPMENT: FLAT BENCH TECHNIQUE 1. The athlete should begin with his TOES (not his whole foot) on a flat bench. 2. He will descend towards the ground with his elbows tight to his body. There should be minimal space between the elbow and the trunk. That is, the elbows should not point out as they do with a bench press. 3. The athlete should get a complete bend with the elbow before ascending back to the start position. 4. To complete the repetition, be sure to fully lock the arm out. COACHING POINTS 1. The elbows must remain tight to the body. In football, the tighter the elbows the better off you are. Keep them tight. ELEVATED PUSH-UPS WORKOUT 1. Peak Phase – 3 sets Week 9: Repetitions for each set – 8, 10, 12 Week 10: Repetitions for each set – 9, 11, 13 Week 11: Repetitions for each set – 10, 12, 14 Week 12: Repetitions for each set – 11, 13, 15

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LIFT: DUMBBELL LATERAL SQUAT + SINGLE LEG FOCUS / PURPOSE: QUADS, SINGLE LEG STRENGTH EQUIPMENT: DUMBBELLS TECHNIQUE 1. The athlete will begin standing erect with dumbbells in hand. 2. The athlete will squat laterally on his right leg while keeping his left leg straight. 3. You will attain a ¾ squat. 4. Once working back to the start position he will descend with a single leg squat on his left leg. 5. A single leg squat will reach a ¾ squat. He will tuck his opposite leg behind the squat leg while NOT allowing the leg in the air to touch the ground. COACHING POINTS 1. Be sure to keep your back leg straight when descending with lateral squats. DUMBBELL LATERAL SQUAT + SINGLE LEG WORKOUT 1. Peak Phase – 3 sets with each set consisting of 2 directions (left, right). Week 9: 4 reps each direction Week 10: 5 reps each direction Week 11: 6 reps each direction Week 12: 7 reps each direction *** One rep is equivalent to a lateral squat and a single leg squat ***

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143

LIFT: ELEVATED PUSH-UP / SHOULDER BRIDGE FOCUS / PURPOSE: SHOULDERS, STABILIZATION MUSCLES EQUIPMENT: STABILITY BALL, BENCH

TECHNIQUE 1. This is a two-phase exercise. PHASE 1 – PUSH-UP BRIDGE 1. Begin with your arms extended, with the palms of your hand resting on the stability ball and with your feet elevated on the bench. 2. The elbows should be locked out. 3. Your toes should be on the ground. 4. Your arms should be angled in front of the body, as opposed to going straight down. (Be sure to view the video, for a complete picture) PHASE 2 – SHOULDER BRIDGE 1. With your toes on the ball, place the palms of your hands onto the bench. 2. Keep your body parallel to the floor, that is don’t have an arc to your back – keep it flat. COACHING POINTS 1. The athlete should flex his abdominal muscles throughout the exercise to train his deep abdominal muscles. PUSH-UP/SHOULDER BRIDGE WORKOUT 1. Peak Phase – 3 sets with each set consisting of 2 body positions. The athlete will hold each position for the specified time. Week 5: 15 seconds for each position Week 6: 16 seconds for each position Week 7: 17 seconds for each position Week 8: 18 seconds for each position

144

145

LIFT: STABILITY BALL SINGLE LEG CURL FOCUS / PURPOSE: HAMSTRINGS EQUIPMENT: STABILITY BALL TECHNIQUE 1. The athlete will begin while lying flat on his back. 2. He will place his right foot on the ball, fully extended, with his left leg in the air with the knee bent at 90 degrees. 3. He will lift his lower body off of the ground in that only his shoulders and upper back will be touching the floor. 4. He will curl the ball while keeping himself elevated. 5. He will perform all repetitions on the right leg followed by repeating the process with the left leg. COACHING POINTS 1. The athlete should be sure to extend his hips fully at the top of the curl to gain the full effects of the exercise. STABILITY BALL SINGLE LEG CURL WORKOUT 1. Peak Phase – 3 sets with each set consisting of 2 directions (left, right). Week 9: 4 reps each direction Week 10: 5 reps each direction Week 11: 6 reps each direction Week 12: 7 reps each direction

146

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2)

3)

4)

147

LIFT: DUMBBELL STEP-UP + CALF RAISE FOCUS / PURPOSE: QUADS, CALVES EQUIPMENT: DUMBBELLS, PLYO BOX TECHNIQUE 1. The athlete will begin while facing a plyo box with dumbbells in hand. 2. With his right leg, he will step-up onto the box while bringing his left foot onto the box as well. 3. Once both feet are grounded on the box, he will perform a calf raise (NOT single-leg). COACHING POINTS 1. The athlete should be smooth up and down with the calf raise; not jerky. DUMBBELL STEP-UP + CALF RAISE WORKOUT 1. Peak Phase – 3 sets with each set consisting of 2 directions (left, right). Week 9: 4 reps each direction Week 10: 5 reps each direction Week 11: 6 reps each direction Week 12: 7 reps each direction

148

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2)

3)

4)

5)

6)

7)

149

WORKOUT FORMS
On the following pages the 12-week workout cycle will be mapped out. Each page is the workout for the respective week.

150

BASE PHASE – WEEK 1
Core Lifts / Explosive Hang Clean Hang Snatch Week 1 One Rep Max Core Lifts / Strength Bench Press Back Squat MONDAY WORKOUT
LIFT Hang Clean Abs Resistance Kneeling Opposites Hang Snatch Trunk Twist Dumbbell Curls Squat Jumps 4-Way Neck Machine 4-Point Stabilization Upright Row

Week 1 One Rep Max

REPETITIONS
5 5 3x3x8 3 x 2 @ 15 seconds 5 5 5 6 8 10 3 x 2 x 10 6 8 10 2 x 4 x 10 3 x 4 @ 15 seconds 6 8 10 5

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

TUESDAY WORKOUT
LIFT Bench Press Romanian Dead lift DB Shoulder Raises Back Squat Push-Up Holds Lateral Squats Lat Pulldown Badger Crunches Chin Pulldown Calf Raises

REPETITIONS
10 10 10 12 3x4x4 10 10 10 3 x 5 @ 5 seconds 3x2x4 10 10 10 8 10 12 10 10 10 24 26 28 10 8

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

THURSDAY WORKOUT
LIFT Hang Clean Abs Resistance Kneeling Opposites Hang Snatch Trunk Twist Dumbbell Curls Squat Jumps 4-Way Neck Machine 4-Point Stabilization Upright Row

REPETITIONS
5 5 3x3x8 3 x 2 @ 15 seconds 5 5 5 6 8 10 3 x 2 x 10 6 8 10 2 x 4 x 10 3 x 4 @ 15 seconds 6 8 10 5

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

BURNOUT

FRIDAY WORKOUT
LIFT Bench Press Romanian Dead lift DB Shoulder Raises Back Squat Push-Up Holds Lateral Squats Lat Pulldown Badger Crunches Chin Pulldown Calf Raises

REPETITIONS
10 10 10 12 3x4x4 10 10 10 3 x 5 @ 5 seconds 3x2x4 10 10 10 8 10 12 10 10 10 24 26 28 10 8

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

BURNOUT

151

BASE PHASE – WEEK 2
Core Lifts / Explosive Hang Clean Hang Snatch Week 2 One Rep Max Core Lifts / Strength Bench Press Back Squat MONDAY WORKOUT
LIFT Hang Clean Abs Resistance Kneeling Opposites Hang Snatch Trunk Twist Dumbbell Curls Squat Jumps 4-Way Neck Machine 4-Point Stabilization Upright Row

Week 2 One Rep Max

REPETITIONS
5 5 3x3x9 3 x 2 @ 16 seconds 5 5 5 7 9 11 3 x 2 x 11 7 9 11 2 x 4 x 10 3 x 4 @ 16 seconds 7 9 11 5

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

TUESDAY WORKOUT
LIFT Bench Press Romanian Dead lift DB Shoulder Raises Back Squat Push-Up Holds Lateral Squats Lat Pulldown Badger Crunches Chin Pulldown Calf Raises

REPETITIONS
10 10 11 13 3x4x5 10 10 10 3 x 5 @ 6 seconds 3x2x5 10 10 10 9 11 13 10 10 10 25 27 29 10 9

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

THURSDAY WORKOUT
LIFT Hang Clean Abs Resistance Kneeling Opposites Hang Snatch Trunk Twist Dumbbell Curls Squat Jumps 4-Way Neck Machine 4-Point Stabilization Upright Row

REPETITIONS
5 5 3x3x9 3 x 2 @ 16 seconds 5 5 5 7 9 11 3 x 2 x 11 7 9 11 2 x 4 x 10 3 x 4 @ 16 seconds 7 9 11 5

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

BURNOUT

FRIDAY WORKOUT
LIFT Bench Press Romanian Dead lift DB Shoulder Raises Back Squat Push-Up Holds Lateral Squats Lat Pulldown Badger Crunches Chin Pulldown Calf Raises

REPETITIONS
10 10 11 13 3x4x5 10 10 10 3 x 5 @ 16 seconds 3x2x5 10 10 10 9 11 13 10 10 10 25 27 29 10 9

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

BURNOUT

152

BASE PHASE – WEEK 3
Core Lifts / Explosive Hang Clean Hang Snatch Week 3 One Rep Max Core Lifts / Strength Bench Press Back Squat MONDAY WORKOUT
LIFT Hang Clean Abs Resistance Kneeling Opposites Hang Snatch Trunk Twist Dumbbell Curls Squat Jumps 4-Way Neck Machine 4-Point Stabilization Upright Row

Week 3 One Rep Max

REPETITIONS
5 5 3 x 3 x 10 3 x 2 @ 17 seconds 5 5 5 8 10 12 3 x 2 x 12 8 10 12 2 x 4 x 10 3 x 4 @ 17 seconds 8 10 12 5

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

TUESDAY WORKOUT
LIFT Bench Press Romanian Dead lift DB Shoulder Raises Back Squat Push-Up Holds Lateral Squats Lat Pulldown Badger Crunches Chin Pulldown Calf Raises

REPETITIONS
10 10 12 14 3x4x6 10 10 10 3 x 5 @ 17 seconds 3x2x6 10 10 10 10 12 14 10 10 10 26 28 30 10 10

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

THURSDAY WORKOUT
LIFT Hang Clean Abs Resistance Kneeling Opposites Hang Snatch Trunk Twist Dumbbell Curls Squat Jumps 4-Way Neck Machine 4-Point Stabilization Upright Row

REPETITIONS
5 5 3 x 3 x 10 3 x 2 @ 17 seconds 5 5 5 8 10 12 3 x 2 x 12 8 10 12 2 x 4 x 10 3 x 4 @ 17 seconds 8 10 12 5

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

BURNOUT

FRIDAY WORKOUT
LIFT Bench Press Romanian Dead lift DB Shoulder Raises Back Squat Push-Up Holds Lateral Squats Lat Pulldown Badger Crunches Chin Pulldown Calf Raises

REPETITIONS
10 10 12 14 3x4x6 10 10 10 3 x 5 @ 17 seconds 3x2x6 10 10 10 10 12 14 10 10 10 26 28 30 10 10

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

BURNOUT

153

BASE PHASE – WEEK 4
Core Lifts / Explosive Hang Clean Hang Snatch Week 4 One Rep Max Core Lifts / Strength Bench Press Back Squat MONDAY WORKOUT
LIFT Hang Clean Abs Resistance Kneeling Opposites Hang Snatch Trunk Twist Dumbbell Curls Squat Jumps 4-Way Neck Machine 4-Point Stabilization Upright Row

Week 4 One Rep Max

REPETITIONS
5 5 3 x 3 x 11 3 x 2 @ 18 seconds 5 5 5 9 11 13 3 x 2 x 13 9 11 13 2 x 4 x 10 3 x 4 @ 18 seconds 9 11 13 5

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

TUESDAY WORKOUT
LIFT Bench Press Romanian Dead lift DB Shoulder Raises Back Squat Push-Up Holds Lateral Squats Lat Pulldown Badger Crunches Chin Pulldown Calf Raises

REPETITIONS
10 10 13 15 3x4x7 10 10 10 3 x 5 @ 18 seconds 3x2x7 10 10 10 11 13 15 10 10 10 27 29 31 10 11

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

THURSDAY WORKOUT
LIFT Hang Clean Abs Resistance Kneeling Opposites Hang Snatch Trunk Twist Dumbbell Curls Squat Jumps 4-Way Neck Machine 4-Point Stabilization Upright Row

REPETITIONS
5 5 3 x 3 x 11 3 x 2 @ 18 seconds 5 5 5 9 11 13 3 x 2 x 13 9 11 13 2 x 4 x 10 3 x 4 @ 18 seconds 9 11 13 5

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

BURNOUT

FRIDAY WORKOUT
LIFT Bench Press Romanian Dead lift DB Shoulder Raises Back Squat Push-Up Holds Lateral Squats Lat Pulldown Badger Crunches Chin Pulldown Calf Raises

REPETITIONS
10 10 13 15 3x4x7 10 10 10 3 x 5 @ 18 seconds 3x2x7 10 10 10 11 13 15 10 10 10 27 29 31 10 11

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

BURNOUT

154

DEVELOPMENT PHASE – WEEK 5
Core Lifts / Explosive Power Clean Power Snatch Week 5 One Rep Max Core Lifts / Strength Bench Press Back Squat MONDAY WORKOUT
LIFT 1. Power Clean 2. Stability Ball V-Ups 3a. OL/DL: Bent Over Rows 3b. Skill: Inverted Rows 4. Power Snatch 5. Plate Raise 6. Dumbbell Curl-to-Press 7. Split Squat Jumps 8. 4-Way Neck Machine 9. 4-Point Stabilization 10. Bridge Circuit

Week 5 One Rep Max

REPETITIONS
5 5 10 12 10 10 6 8 5 5 8 10 10 10 3x2x4 2 x 4 x 10 3x2x4 3 x 4 @ 15 seconds 5 8 10 4 5 6 10

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

TUESDAY WORKOUT
LIFT 1. Bench Press 2. Romanian Dead Lift – Single Leg 3. Shoulder Plate Series 4. Back Squat 5. Stability Ball Push-Ups 6. Lateral Step-Ups 7a, OL/DL: Lat/Chin Pulldown 7b. Skill: Lat/Chin Pull-Up 8. Push-Up/Shoulder Bridge 9. Stability Ball Leg Curl 10. Calf Raises – Single Leg

REPETITIONS
5 5 3x2x4 3x4x4 5 10 3x2x4 3x2x4 5

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

5 8

5 12

3x2x4 3 x 2 @ 15 seconds 8 10 12 12 13 14

THURSDAY WORKOUT
LIFT 1. Power Clean 2. Stability Ball V-Ups 3a. OL/DL: Bent Over Rows 3b. Skill: Inverted Rows 4. Power Snatch 5. Plate Raise 6. Dumbbell Curl-to-Press 7. Split Squat Jumps 8. 4-Way Neck Machine 9. 4-Point Stabilization 10. Bridge Circuit

REPETITIONS
5 5 10 12 10 10 6 8 5 5 8 10 10 10 3x2x4 2 x 4 x 10 3x2x4 3 x 4 @ 15 seconds 5 8 10 4 5 6 10

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

BURNOUT

FRIDAY WORKOUT
LIFT 1. Bench Press 2. Romanian Dead Lift – Single Leg 3. Shoulder Plate Series 4. Back Squat 5. Stability Ball Push-Ups 6. Lateral Step-Ups 7a, OL/DL: Lat/Chin Pulldown 7b. Skill: Lat/Chin Pull-Up 8. Push-Up/Shoulder Bridge 9. Stability Ball Leg Curl 10. Calf Raises – Single Leg

REPETITIONS
5 5 3x2x4 3x4x4 5 10 3x2x4 3x2x4 5

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

BURNOUT

5 8

5 12

3x2x4 3 x 2 @ 15 seconds 8 10 12 12 13 14

155

DEVELOPMENT PHASE – WEEK 6
Core Lifts / Explosive Power Clean Power Snatch Week 6 One Rep Max Core Lifts / Strength Bench Press Back Squat MONDAY WORKOUT
LIFT 1. Power Clean 2. Stability Ball V-Ups 3a. OL/DL: Bent Over Rows 3b. Skill: Inverted Rows 4. Power Snatch 5. Plate Raise 6. Dumbbell Curl-to-Press 7. Split Squat Jumps 8. 4-Way Neck Machine 9. 4-Point Stabilization 10. Bridge Circuit

Week 6 One Rep Max

REPETITIONS
5 5 11 13 10 10 7 9 5 5 9 11 10 10 3x2x5 2 x 4 x 10 3x2x5 3 x 4 @ 16 seconds 5 9 10 5 5 7 10

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

TUESDAY WORKOUT
LIFT 1. Bench Press 2. Romanian Dead Lift – Single Leg 3. Shoulder Plate Series 4. Back Squat 5. Stability Ball Push-Ups 6. Lateral Step-Ups 7a, OL/DL: Lat/Chin Pulldown 7b. Skill: Lat/Chin Pull-Up 8. Push-Up/Shoulder Bridge 9. Stability Ball Leg Curl 10. Calf Raises – Single Leg

REPETITIONS
5 5 3x2x5 3x4x5 5 11 3x2x5 3x2x5 5

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

5 9

5 13

3x2x5 3 x 2 @ 16 seconds 9 11 13 13 14 15

THURSDAY WORKOUT
LIFT 1. Power Clean 2. Stability Ball V-Ups 3a. OL/DL: Bent Over Rows 3b. Skill: Inverted Rows 4. Power Snatch 5. Plate Raise 6. Dumbbell Curl-to-Press 7. Split Squat Jumps 8. 4-Way Neck Machine 9. 4-Point Stabilization 10. Bridge Circuit

REPETITIONS
5 5 11 13 10 10 7 9 5 5 9 11 10 10 3x2x5 2 x 4 x 10 3x2x5 3 x 4 @ 16 seconds 5 9 10 5 5 7 10

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

BURNOUT

FRIDAY WORKOUT
LIFT 1. Bench Press 2. Romanian Dead Lift – Single Leg 3. Shoulder Plate Series 4. Back Squat 5. Stability Ball Push-Ups 6. Lateral Step-Ups 7a, OL/DL: Lat/Chin Pulldown 7b. Skill: Lat/Chin Pull-Up 8. Push-Up/Shoulder Bridge 9. Stability Ball Leg Curl 10. Calf Raises – Single Leg

REPETITIONS
5 5 3x2x5 3x4x5 5 11 3x2x5 3x2x5 5

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

BURNOUT

5 9

5 13

3x2x5 3 x 2 @ 16 seconds 9 11 13 13 14 15

156

DEVELOPMENT PHASE – WEEK 7
Core Lifts / Explosive Power Clean Power Snatch Week 7 One Rep Max Core Lifts / Strength Bench Press Back Squat MONDAY WORKOUT
LIFT 1. Power Clean 2. Stability Ball V-Ups 3a. OL/DL: Bent Over Rows 3b. Skill: Inverted Rows 4. Power Snatch 5. Plate Raise 6. Dumbbell Curl-to-Press 7. Split Squat Jumps 8. 4-Way Neck Machine 9. 4-Point Stabilization 10. Bridge Circuit

Week 7 One Rep Max

REPETITIONS
5 5 12 14 10 10 8 10 5 5 10 12 10 10 3x2x6 2 x 4 x 10 3x2x6 3 x 4 @ 17 seconds 5 10 10 6 5 8 10

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

TUESDAY WORKOUT
LIFT 1. Bench Press 2. Romanian Dead Lift – Single Leg 3. Shoulder Plate Series 4. Back Squat 5. Stability Ball Push-Ups 6. Lateral Step-Ups 7a, OL/DL: Lat/Chin Pulldown 7b. Skill: Lat/Chin Pull-Up 8. Push-Up/Shoulder Bridge 9. Stability Ball Leg Curl 10. Calf Raises – Single Leg

REPETITIONS
5 5 3x2x6 3x4x6 5 12 3x2x6 3x2x6 5

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

5 10

5 14

3x2x6 3 x 2 @ 17 seconds 10 12 14 14 15 16

THURSDAY WORKOUT
LIFT 1. Power Clean 2. Stability Ball V-Ups 3a. OL/DL: Bent Over Rows 3b. Skill: Inverted Rows 4. Power Snatch 5. Plate Raise 6. Dumbbell Curl-to-Press 7. Split Squat Jumps 8. 4-Way Neck Machine 9. 4-Point Stabilization 10. Bridge Circuit

REPETITIONS
5 5 12 14 10 10 8 10 5 5 10 12 10 10 3x2x6 2 x 4 x 10 3x2x6 3 x 4 @ 17 seconds 5 10 10 6 5 8 10

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

BURNOUT

FRIDAY WORKOUT
LIFT 1. Bench Press 2. Romanian Dead Lift – Single Leg 3. Shoulder Plate Series 4. Back Squat 5. Stability Ball Push-Ups 6. Lateral Step-Ups 7a, OL/DL: Lat/Chin Pulldown 7b. Skill: Lat/Chin Pull-Up 8. Push-Up/Shoulder Bridge 9. Stability Ball Leg Curl 10. Calf Raises – Single Leg

REPETITIONS
5 5 3x2x6 3x4x6 5 12 3x2x6 3x2x6 5

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

BURNOUT

5 10

5 14

3x2x6 3 x 2 @ 17 seconds 10 12 14 14 15 16

157

DEVELOPMENT PHASE – WEEK 8
Core Lifts / Explosive Power Clean Power Snatch Week 8 One Rep Max Core Lifts / Strength Bench Press Back Squat MONDAY WORKOUT
LIFT 1. Power Clean 2. Stability Ball V-Ups 3a. OL/DL: Bent Over Rows 3b. Skill: Inverted Rows 4. Power Snatch 5. Plate Raise 6. Dumbbell Curl-to-Press 7. Split Squat Jumps 8. 4-Way Neck Machine 9. 4-Point Stabilization 10. Bridge Circuit

Week 8 One Rep Max

REPETITIONS
5 5 13 15 10 10 9 11 5 5 11 13 10 10 3x2x7 2 x 4 x 10 3x2x7 3 x 4 @ 18 seconds 5 11 10 7 5 9 10

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

TUESDAY WORKOUT
LIFT 1. Bench Press 2. Romanian Dead Lift – Single Leg 3. Shoulder Plate Series 4. Back Squat 5. Stability Ball Push-Ups 6. Lateral Step-Ups 7a, OL/DL: Lat/Chin Pulldown 7b. Skill: Lat/Chin Pull-Up 8. Push-Up/Shoulder Bridge 9. Stability Ball Leg Curl 10. Calf Raises – Single Leg

REPETITIONS
5 5 3x2x7 3x4x7 5 13 3x2x7 3x2x7 5

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

5 11

5 15

3x2x7 3 x 2 @ 18 seconds 11 13 15 15 16 17

THURSDAY WORKOUT
LIFT 1. Power Clean 2. Stability Ball V-Ups 3a. OL/DL: Bent Over Rows 3b. Skill: Inverted Rows 4. Power Snatch 5. Plate Raise 6. Dumbbell Curl-to-Press 7. Split Squat Jumps 8. 4-Way Neck Machine 9. 4-Point Stabilization 10. Bridge Circuit

REPETITIONS
5 5 13 15 10 10 9 11 5 5 11 13 10 10 3x2x7 2 x 4 x 10 3x2x7 3 x 4 @ 18 seconds 5 11 10 7 5 9 10

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

BURNOUT

FRIDAY WORKOUT
LIFT 1. Bench Press 2. Romanian Dead Lift – Single Leg 3. Shoulder Plate Series 4. Back Squat 5. Stability Ball Push-Ups 6. Lateral Step-Ups 7a, OL/DL: Lat/Chin Pulldown 7b. Skill: Lat/Chin Pull-Up 8. Push-Up/Shoulder Bridge 9. Stability Ball Leg Curl 10. Calf Raises – Single Leg

REPETITIONS
5 5 3x2x7 3x4x7 5 13 3x2x7 3x2x7 5

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

BURNOUT

5 11

5 15

3x2x7 3 x 2 @ 18 seconds 11 13 15 15 16 17

158

PEAK PHASE – WEEK 9
Core Lifts / Explosive Power Clean Power Snatch
LIFT 1. Power Clean 2. Weighted Sit-Ups 3a. OL/DL: Knee Bent Rows 3b. Skill: Feet Elevated Inverted Rows 4. Power Snatch 5. Stability Ball Trunk Twist 6. Dumbbell Curls 7. Clean and Jerk 8. 4-Way Neck Machine 9. DB Push Press 10. Lying Opposites LIFT 1. Bench Press 2. Straight Leg Good Morning 3. Badger Shoulder Raises 4. Back Squat 5. Elevated Push-Ups 6. DB Lateral Squat + SL Squat 7a, OL/DL: Lat/Chin Pulldown 7b. Skill: Lat/Chin Pull-Up 8. Elevated PushUp/Shoulder Bridge 9. SB Single Leg Curl 10. DB Step-Up + Calf Raise LIFT 1. Power Clean 2. Weighted Sit-Ups 3a. OL/DL: Knee Bent Rows 3b. Skill: Feet Elevated Inverted Rows 4. Power Snatch 5. Stability Ball Trunk Twist 6. Dumbbell Curls 7. Clean and Jerk 8. 4-Way Neck Machine 9. DB Push Press 10. Lying Opposites LIFT 1. Bench Press 2. Straight Leg Good Morning 3. Badger Shoulder Raises 4. Back Squat 5. Elevated Push-Ups 6. DB Lateral Squat + SL Squat 7a, OL/DL: Lat/Chin Pulldown 7b. Skill: Lat/Chin Pull-Up 8. Elevated PushUp/Shoulder Bridge 9. SB Single Leg Curl 10. DB Step-Up + Calf Raise

Week 9 One Rep Max

Core Lifts / Strength Bench Press Back Squat MONDAY WORKOUT SET 1 WEIGHT SET 2 WEIGHT

Week 9 One Rep Max

REPETITIONS
4 8 4 4 6 3 10 6 2 12 8

SET 3 WEIGHT

3 2 8 10 3 x 2 x 10 5 5 5 2 x 4 x 10 4 6 8 3 x 2 @ 15 seconds

TUESDAY WORKOUT REPETITIONS
4 3 3x2x4 3x2x8 3 10 3x2x4 3x2x8 3x2x8 3 x 2 @ 15 seconds 3x2x4 3x2x4 2

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

4 8

2 12

THURSDAY WORKOUT REPETITIONS
4 8 4 4 6 3 10 6 2 12 8

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

BURNOUT

3 2 8 10 3 x 2 x 10 5 5 5 2 x 4 x 10 4 6 8 3 x 2 @ 15 seconds

FRIDAY WORKOUT REPETITIONS
4 3 3x2x4 3x2x8 3 10 3x2x4 3x2x8 3x2x8 3 x 2 @ 15 seconds 3x2x4 3x2x4 2

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

BURNOUT

4 8

2 12

159

PEAK PHASE – WEEK 10
Core Lifts / Explosive Power Clean Power Snatch
LIFT 1. Power Clean 2. Weighted Sit-Ups 3a. OL/DL: Knee Bent Rows 3b. Skill: Feet Elevated Inverted Rows 4. Power Snatch 5. Stability Ball Trunk Twist 6. Dumbbell Curls 7. Clean and Jerk 8. 4-Way Neck Machine 9. DB Push Press 10. Lying Opposites LIFT 1. Bench Press 2. Straight Leg Good Morning 3. Badger Shoulder Raises 4. Back Squat 5. Elevated Push-Ups 6. DB Lateral Squat + SL Squat 7a, OL/DL: Lat/Chin Pulldown 7b. Skill: Lat/Chin Pull-Up 8. Elevated PushUp/Shoulder Bridge 9. SB Single Leg Curl 10. DB Step-Up + Calf Raise LIFT 1. Power Clean 2. Weighted Sit-Ups 3a. OL/DL: Knee Bent Rows 3b. Skill: Feet Elevated Inverted Rows 4. Power Snatch 5. Stability Ball Trunk Twist 6. Dumbbell Curls 7. Clean and Jerk 8. 4-Way Neck Machine 9. DB Push Press 10. Lying Opposites LIFT 1. Bench Press 2. Straight Leg Good Morning 3. Badger Shoulder Raises 4. Back Squat 5. Elevated Push-Ups 6. DB Lateral Squat + SL Squat 7a, OL/DL: Lat/Chin Pulldown 7b. Skill: Lat/Chin Pull-Up 8. Elevated PushUp/Shoulder Bridge 9. SB Single Leg Curl 10. DB Step-Up + Calf Raise

Week 10 One Rep Max

Core Lifts / Strength Bench Press Back Squat MONDAY WORKOUT SET 1 WEIGHT SET 2 WEIGHT

Week 10 One Rep Max

REPETITIONS
4 9 5 4 7 3 11 7 2 13 9

SET 3 WEIGHT

3 2 9 11 3 x 2 x 11 5 5 5 2 x 4 x 10 5 7 9 3 x 2 @ 16 seconds

TUESDAY WORKOUT REPETITIONS
4 3 3x2x5 3x2x9 3 11 3x2x5 3x2x9 3x2x9 3 x 2 @ 16 seconds 3x2x5 3x2x5 2

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

4 9

2 13

THURSDAY WORKOUT REPETITIONS
4 9 5 4 7 3 11 7 2 13 9

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

BURNOUT

3 2 9 11 3 x 2 x 11 5 5 5 2 x 4 x 10 5 7 9 3 x 2 @ 16 seconds

FRIDAY WORKOUT REPETITIONS
4 3 3x2x5 3x2x9 3 11 3x2x5 3x2x9 3x2x9 3 x 2 @ 16 seconds 3x2x5 3x2x5 2

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

BURNOUT

4 9

2 13

160

PEAK PHASE – WEEK 11
Core Lifts / Explosive Power Clean Power Snatch
LIFT 1. Power Clean 2. Weighted Sit-Ups 3a. OL/DL: Knee Bent Rows 3b. Skill: Feet Elevated Inverted Rows 4. Power Snatch 5. Stability Ball Trunk Twist 6. Dumbbell Curls 7. Clean and Jerk 8. 4-Way Neck Machine 9. DB Push Press 10. Lying Opposites LIFT 1. Bench Press 2. Straight Leg Good Morning 3. Badger Shoulder Raises 4. Back Squat 5. Elevated Push-Ups 6. DB Lateral Squat + SL Squat 7a, OL/DL: Lat/Chin Pulldown 7b. Skill: Lat/Chin Pull-Up 8. Elevated PushUp/Shoulder Bridge 9. SB Single Leg Curl 10. DB Step-Up + Calf Raise LIFT 1. Power Clean 2. Weighted Sit-Ups 3a. OL/DL: Knee Bent Rows 3b. Skill: Feet Elevated Inverted Rows 4. Power Snatch 5. Stability Ball Trunk Twist 6. Dumbbell Curls 7. Clean and Jerk 8. 4-Way Neck Machine 9. DB Push Press 10. Lying Opposites LIFT 1. Bench Press 2. Straight Leg Good Morning 3. Badger Shoulder Raises 4. Back Squat 5. Elevated Push-Ups 6. DB Lateral Squat + SL Squat 7a, OL/DL: Lat/Chin Pulldown 7b. Skill: Lat/Chin Pull-Up 8. Elevated PushUp/Shoulder Bridge 9. SB Single Leg Curl 10. DB Step-Up + Calf Raise

Week 11 One Rep Max

Core Lifts / Strength Bench Press Back Squat MONDAY WORKOUT SET 1 WEIGHT SET 2 WEIGHT

Week 11 One Rep Max

REPETITIONS
4 10 6 4 8 3 12 8 2 14 10

SET 3 WEIGHT

3 2 10 12 3 x 2 x 12 5 5 5 2 x 4 x 10 6 8 10 3 x 2 @ 17 seconds

TUESDAY WORKOUT REPETITIONS
4 3 3x2x6 2

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

4 10

3 x 2 x 10 3 2 12 14 3x2x6 3 x 2 x 10

3 x 2 x 10 3 x 2 @ 17 seconds 3x2x6 3x2x6

THURSDAY WORKOUT REPETITIONS
4 10 6 4 8 3 12 8 2 14 10

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

BURNOUT

3 2 10 12 3 x 2 x 12 5 5 5 2 x 4 x 10 6 8 10 3 x 2 @ 17 seconds

FRIDAY WORKOUT REPETITIONS
4 3 3x2x6 2

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

BURNOUT

4 10

3 x 2 x 10 3 2 12 14 3x2x6 3 x 2 x 10

3 x 2 x 10 3 x 2 @ 17 seconds 3x2x6 3x2x6

161

PEAK PHASE – WEEK 12
Core Lifts / Explosive Power Clean Power Snatch
LIFT 1. Power Clean 2. Weighted Sit-Ups 3a. OL/DL: Knee Bent Rows 3b. Skill: Feet Elevated Inverted Rows 4. Power Snatch 5. Stability Ball Trunk Twist 6. Dumbbell Curls 7. Clean and Jerk 8. 4-Way Neck Machine 9. DB Push Press 10. Lying Opposites LIFT 1. Bench Press 2. Straight Leg Good Morning 3. Badger Shoulder Raises 4. Back Squat 5. Elevated Push-Ups 6. DB Lateral Squat + SL Squat 7a, OL/DL: Lat/Chin Pulldown 7b. Skill: Lat/Chin Pull-Up 8. Elevated PushUp/Shoulder Bridge 9. SB Single Leg Curl 10. DB Step-Up + Calf Raise LIFT 1. Power Clean 2. Weighted Sit-Ups 3a. OL/DL: Knee Bent Rows 3b. Skill: Feet Elevated Inverted Rows 4. Power Snatch 5. Stability Ball Trunk Twist 6. Dumbbell Curls 7. Clean and Jerk 8. 4-Way Neck Machine 9. DB Push Press 10. Lying Opposites LIFT 1. Bench Press 2. Straight Leg Good Morning 3. Badger Shoulder Raises 4. Back Squat 5. Elevated Push-Ups 6. DB Lateral Squat + SL Squat 7a, OL/DL: Lat/Chin Pulldown 7b. Skill: Lat/Chin Pull-Up 8. Elevated PushUp/Shoulder Bridge 9. SB Single Leg Curl 10. DB Step-Up + Calf Raise

Week 12 One Rep Max

Core Lifts / Strength Bench Press Back Squat MONDAY WORKOUT SET 1 WEIGHT SET 2 WEIGHT

Week 12 One Rep Max

REPETITIONS
4 11 7 4 9 3 13 9 2 15 11

SET 3 WEIGHT

3 2 11 13 3 x 2 x 13 5 5 5 2 x 4 x 10 7 9 11 3 x 2 @ 18 seconds

TUESDAY WORKOUT REPETITIONS
4 3 3x2x7 2

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

4 11

3 x 2 x 11 3 2 13 15 3x2x7 3 x 2 x 11

3 x 2 x 11 3 x 2 @ 18 seconds 3x2x7 3x2x7

THURSDAY WORKOUT REPETITIONS
4 11 7 4 9 3 13 9 2 15 11

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

BURNOUT

3 2 11 13 3 x 2 x 13 5 5 5 2 x 4 x 10 7 9 11 3 x 2 @ 18 seconds

FRIDAY WORKOUT REPETITIONS
4 3 3x2x7 2

SET 1 WEIGHT

SET 2 WEIGHT

SET 3 WEIGHT

BURNOUT

4 11

3 x 2 x 11 3 2 13 15 3x2x7 3 x 2 x 11

3 x 2 x 11 3 x 2 @ 18 seconds 3x2x7 3x2x7

162

SPEED TRAINING

OBJECTIVES - Improve running form - Develop speed as well endurance to sustain that speed during competition - Develop change of direction skills and changing direction at top speeds - Increase power for quick, explosive movement

INTERVAL TRAINING FOR SPEED AND AGILITY ENDURANCE

163

Interval training uses rest intervals between intense sprint bouts. Our interval distances cover 60-120 yards. The main elements of progression for interval training are: intensity and duration of stimuli, the number of repetitions, rest interval and activity during rest. Your endurance within your muscles will be called upon repeatedly throughout a football game and for this reason it is essential that you train in a manner that allows you to sustain high quality of work. The following is the interval training program that you should perform on Mondays throughout the summer. Monday, June 2, 2007 2 – 120 2 – 100 1 – 80 1 – 60 Monday, June 23, 2007 3 – 120 3 – 100 2 – 80 2 – 60 Monday, July 14, 2007 3 – 120 3 – 100 3 – 80 4 – 60 Monday, June 9, 2007 2 – 120 2 – 100 2 – 80 1 – 60 Monday, June 30, 2007 3 – 120 3 – 100 3 – 80 2 – 60 Monday, July 21, 2007 3 – 120 3 – 100 4 – 80 4 – 60 Monday, June 16, 2007 2 – 120 2 – 100 2 – 80 2 – 60 Monday, July 7, 2007 3 – 120 3 – 100 3 – 80 3 – 60

The following rest periods should also be followed through the 8 week progression. 120’s 100’s 80’s 60’s – – – – 50 seconds rest 40 seconds rest 35 seconds rest 30 seconds rest

Good running form should also be practiced and it consists of the following: 1. 2. 3. 4. 5. 6. 7. 8. High knee action Arm carriage at 90 degrees – rotate at shoulder, not elbows Fingers and wrist loose Body lean slightly forward No bobbing of the head Jaw relaxed No lateral movement of arms and feet Run on the balls of the feet

POSITIONING SPECIFIC RUNNING

164

The position specific running program is designed with the type of movements at your position. There are 10 movements in each set. Each movement should be done at full speed followed by a slow job back to your original starting point. You will then begin your next movement. 10 movements consist of one set. Upon completion of one set there will be a 1 minute rest before getting to your next set. Find your position on the pages that follow. You will want to use a lined football field or set up a measured course with the same type of markings (cones, rags, etc.) every 5 yards up to 50 yards. The following is the work schedule that you should follow for the 8 week program: Week 1-3 Week 4-6 Week 7-8 Do sets 1, 2, and 3 with a 1 minute rest between sets Do sets 1, 2, 3, and 4 with a 1 minute rest between sets Do sets 1, 2, 3, 4 and 5 with a 1 minute rest between sets

*** You should perform your position specific conditioning drills on Tuesday and Friday *** *** The position specific running WILL NOT begin until the start of the Development Phase – no running during the BASE PHASE ***

OFFENSIVE LINE

165

50 yards

40 yards

30 yards

20 yards

10 yards

5S

5BP

10S

10SHL 10SHR

15PL

15PR

15BP

20S

40S

Movement Description 5S Sprint 5 yards 5BP Backpedal 5 yards 10S Sprint 10 yards 10SHL Shuffle 10 yards left – left shoulder perpendicular to the yard line 10SHR Shuffle 10 yards right – right shoulder perpendicular to the yard line 15PL 15 yards pull left – left shoulder perpendicular to the yard line 15PR 15 yards pull right – right shoulder perpendicular to the yard line 20S Sprint 20 yards 40S Sprint 40 yards SET 1 5S 40S 15PR 10S 15BP 10SHL 20S 15PL 40S 5BP SET 2 40S 10S 10SHR 15BP 20S 15PL 5BP 10SHL 15PR 40S SET 3 10S 15PL 40S 40S 10SHL 15BP 10SHR 15PR 20S 15PL SET 4 5BP 40S 15PL 20S 10SHL 15BP 10SHL 15PR 40S 5S SET 5 40S 15PR 10SHL 5BP 15PL 20S 15BP 10SHR 10S 40S

RUNNING BACKS

166

50 yards

40 yards

30 yards

20 yards

10 yards

5S

10BL

10BR

15AL

15AR

30S

30Z

40S

Movement Description 5S Sprint 5 yards 10BL Sprint 10 yards; break left at 45 degree angle and sprint another 20 yards 10BR Sprint 10 yards; break right at 45 degree angle and sprint another 20 yards 15AL Sprint 15 yards on an arc to the left 15AR Sprint 15 yards on an arc to the right 30S Sprint 30 yards 30Z Sprint 30 yards zig-zag every 5 yards 40S Sprint 40 yards

SET 1 10BR 15AL 40S 5S 10BL 30Z 40S 10BR 5S 30S

SET 2 5S 30Z 15AR 10BL 40S 5S 30Z 30Z 40S 15AL

SET 3 10BR 40S 30Z 40S 5S 15AL 10BL 30Z 30Z 5S

SET 4 30S 5S 10BR 40S 30Z 10BL 5S 40S 15AL 10BR

SET 5 15AL 40S 30Z 30Z 5S 40S 10BL 15AR 30Z 5S

RECEIVER AND TIGHT ENDS

167

50 yards

40 yards

30 yards

20 yards

10 yards

6L

6R

12L

12R

17L

17R

30S

50S

Movement Description 6L Sprint 6 yards – square cut left 6R Sprint 6 yards – square cut right 12L Sprint 12 yards – square cut left 12R Sprint 12 yards – square cut right 17L Sprint 17 yards – break on a 45 degree out at 6, up at 12, come back left at 17 17R Sprint 17 yards – break on a 45 degree out at 6, up at 12, come back right at 17 30S Sprint 30 yards 50S Sprint 50 yards SET 1 17R 30S 6L 50S 6R 30S 17L 12L 6L 50S SET 2 12R 50S 6R 30S 17R 6L 50S 17L 30S 12L SET 3 50S 6R 17R 30S 6L 6L 17L 50S 6R 30S SET 4 50S 6L 12L 17L 30S 6R 50S 6L 30S 17R SET 5 12L 30S 17L 50S 6L 17R 30S 6R 50S 12R

QUARTERBACKS

168

50 yards

40 yards

30 yards

20 yards

DWL DWR 10 yards DL DR 10D 15D 30Z 40S

Movement Description DL Drop 3 steps; dash to the left for 15 yards DR Drop 3 steps; dash to the right for 15 yards DWL Drop 5 steps; sprint forward to left for 20 yards DWR Drop 5 steps; sprint forward to right for 20 yards 10D Drop 10 yards 15D Drop 15 yards 30Z Sprint 30 yards; zig-zag every 5 yards 40S Sprint 40 yards SET 1 DWR DL 40S 10D DR DWL 30Z 15D DWR 40S SET 2 40S 15D DL 30Z DWL DR DWR 10D 40S 10D SET 3 10D DR DWL 15D 40S DL 30Z 10D 40S DWR SET 4 40S DWR 15D 30Z DWL DR 10D 40S DL DWR SET 5 10D 40S 10D DWR DR DWL 30Z DL 15D 40S

DEFENSIVE LINE

169

50 yards

40 yards

30 yards

20 yards

10 yards

5S

10SHL

10SHR

15S

3BPL

3BPR

40S

Movement Description 5S Sprint 5 yards 10SHL 10 yard shuffle left 10SHR 10 yard shuffle right 15S Sprint 15 yards 3BPL Backpedal 3 yards; break left and sprint 20 yards 3BPR Backpedal 3 yards; break right and sprint 20 yards 40S Sprint 40 yards SET 1 10SHR 5S 40S 15S 10SHL 3BPR 40S 5S 3BPL 15S SET 2 40S 15S 10SHL 10SHR 5S 40S 3BPR 15S 3BPL 40S SET 3 15S 5S 3BPR 40S 15S 3BPL 40S 5S 10SHR 15S SET 4 15S 3BPL 5S 40S 3BPR 10SHL 15S 40S 5S 10SHR SET 5 40S 3BPL 15S 3BPR 40S 5S 10SHR 10SHL 15S 40S

LINEBACKERS

170

50 yards

40 yards

30 yards

20 yards

10 yards

5S

5BF

10AL

10AR

12DR 12DL

15BP

20S

40S

Movement Description 5S Sprint 5 yards 5BF 5 yard back pedal; sprint 5 yards forward 10AL Sprint 10 yards arc left – start with left shoulder perpendicular to yard line 10AR Sprint 10 yards arc right – start with right shoulder perpendicular to yard line 12DL Drop 12 yards to the left at a 45 degree angle 12DR Drop 12 yards to the right at a 45 degree angle 15BP 15 yard back pedal 20S Sprint 20 yards 40S Sprint 40 yards SET 1 5S 10AR 12DL 40S 5BF 10AL 15BP 12DR 40S 20S SET 2 5BF 12DL 10AR 40S 5S 20S 15BP 10AL 40S 15BP SET 3 10AL 10AR 5BF 40S 40S 12DR 5S 40S 20S 15BP SET 4 20S 40S 12DR 15BP 10AL 5BF 40S 12DL 10AR 5S SET 5 15BP 40S 10AL 15BP 20S 5S 40S 10AR 12DL 5BF

DEFENSIVE BACKS

171

50 yards

40 yards

30 yards

20 yards

10 yards

5S

5BF

10BPL

10BPR

15BPR

15BPL

20BP

30S

50S

Movement Description 5S Sprint 5 yards 5BF 5 yard back pedal; sprint 10 yards forward 10BPL Backpedal 10 yards, sprint forward 5 yards at a 45 degree angle to the left 10BPR Backpedal 10 yards, sprint forward 5 yards at a 45 degree angle to the right 15BPL Backpedal 15 yards, turn and sprint 20 yards at a 45 degree angle to the left 15BPR Backpedal 15 yards, turn and sprint 20 yards at a 45 degree angle to the right 20BP Backpedal 20 yards 30S Sprint 30 yards 50S Sprint 50 yards SET 1 20BP 5S 50S 10BPL 5BF 5S 30S 10BPR 15BPR 5S SET 2 50S 10BPL 5S 30S 15BPL 5BF 20BP 10BPR 50S 5S SET 3 10BPR 5S 5BF 50S 5S 20BP 15BPR 30S 5BF 10BPL SET 4 5S 15BPR 10BPR 30S 5S 5BF 10BPL 50S 5S 20BP SET 5 5S 50S 10BPR 20BP 5BF 15BPL 30S 5S 10BPL 50S

PLYOMETRICS 172

Plyometrics, in plain English, is when the muscle is stretched (i.e. loaded) before it is contracted. A good example is pushups with a clap in-between each push-up. Your muscle (pectorals in this case) is elongated and loaded by the downward force of your body, then immediately you must contract the muscle to push yourself back up. Plyometrics are one of the best ways to improve power. Power, of course, will allow you be far more successful on the football field. Power is similar to strength except you are adding the time factor. Therefore the relation of strength and speed is what we are talking about when we talk about power. We are looking at is not just the contraction of the muscle, but how fast will it contract. It has been shown that a muscle will contract the fastest when it has been loaded. This is why you should be able to jump higher if you crouch down then immediately jump up than if you started in the crouch. So if this is the best way to perform a powerful movement lets practice these movements. This practice is called plyometrics and has been shown in study after study to decrease the time it takes for the muscles to contract, resulting in more power. These are some key points to remember while doing plyometrics: 1. In order to train your body at the optimal level while doing plyometrics, you must focus on getting off the ground as soon as possible. In other words, when you perform any of the jumping activities that are listed within the following pages, you must jump or bound off of the ground as soon as your feet touch it. You will not gain the full effects if you land on your feet, gather them, and jump again. It is too slow and is not near as effective. Much like sprinting, you should concentrate on landing on the balls of your feet versus allowing your heels to touch the ground. All great football players play on the balls of their feet as well as their toes. Train yourself to do this. Finally, plyometrics can be hard on your body if they are not done properly. Be sure to read the techniques attached to each exercise as well as developing an efficient power base before beginning plyometrics. The Snow College Explosion and Speed Program is structured in such a way that you will develop this base.

2.

3.

KNEE-TUCK BOUND

173

Stance:

You will start with both feet on the ground. You will have a slight bend at your knees and with your arms hanging at your side. None You will jump off the ground as high as you can. As you elevate, you will bring your knees to your chest to attain maximum height from the ground. Upon landing, you will explode immediately off the ground again repeating the same action in the air. You will jump in the same stationary spot. In other words, you will not move in any direction, other than up and down.

Equipment: Procedure:

Key Points:

What counts as a repetition:

One rep is one jump.

SIDE HOP Stance: You will start with both feet on the ground. You will have a slight bend at your knees and with your arms hanging at your side. At Snow College, we jump over bags that are 1 ½ feet tall. Anything that you can find that is similar in size will do. However, keep in mind that you jump over this equipment and that it must be safe for you to land on. You will jump off the ground as high as you can. As you elevate, you will bring your knees to your chest to attain maximum height from the ground. You will also jump over the bag back and forth. You will back and forth over the bag, but you will never move forward or backward. Maximum height on the jumps is essential.

Equipment:

Procedure:

Key Points:

What counts as a repetition:

One rep is one jump over the bag and one more jump back to your original starting point. For example, if you were to do 2 reps, it would be a total of 4 jumps. SIDE HOP SPRINT

Stance:

You will start with both feet on the ground. You will have a slight bend at your knees and with your arms hanging at your side. At Snow College, we jump over bags that are 1 ½ feet tall. Anything that you can find that is similar in size will do. However, keep in mind that you jump over this equipment and that it must be safe for you to land on. You will jump off the ground as high as you can. As you elevate, you will bring your knees to your chest to attain maximum height from the ground. Upon landing, you will explode forward on a 20 yard sprint. You will jog back and once you have gathered your feet you will perform another rep. There will be no rest time between reps, only sets. You will need to concentrate on exploding forward and work towards not being in a stationary position once you land on your jump.

Equipment:

Procedure:

Key Points:

What counts as a repetition:

One rep is one jump over the bag and the 20 yard sprint.

174

SIDE HOP SPRINT + LADDER Stance: You will start with both feet on the ground. You will have a slight bend at your knees and with your arms hanging at your side. At Snow College, we jump over bags that are 1 ½ feet tall. Anything that you can find that is similar in size will do. However, keep in mind that you jump over this equipment and that it must be safe for you to land on. You will jump off the ground as high as you can. As you elevate, you will bring your knees to your chest to attain maximum height from the ground. Upon landing, you will explode for 10 yards, backpedal to the original starting line, and exploding forward on a 20 yard sprint. You will jog back and once you have gathered your feet you will perform another rep. There will be no rest time between reps, only sets. You will need to concentrate on exploding forward and work towards not being in a stationary position once you land on your jump.

Equipment:

Procedure:

Key Points:

What counts as a repetition:

One rep is one jump over the bag and the ladder. DOUBLE LEG BOUND

Stance:

You will start with both feet on the ground. You will have a slight bend at your knees and with your arms hanging at your side. None. You will jump off the ground as far as you can. Upon landing you will explode off the ground and again jump out as far as you can. You will repeat this until you reach the desired distance. You must concentrate on landing on both feet and jumping off two feet. In addition, you must keep your feet together. Think of how your feet would be if they were tied together at the ankles. In other words, you don’t want to stagger your feet. Keep them together.

Equipment: Procedure:

Key Points:

What counts as a repetition:

One rep is attaining the desired distance. SKIPPING

Stance:

You will start with your feet staggered as they would be while running. Your arms will be hanging at your side. None. You will skip for a prescribed distance alternating between your right and left foot. You will skip for maximum height, not distance. You will bring your knee opposite of the foot that you are jumping from to chest level. This is not an exercise that is based on speed. You want to get as many skips in as you reach your ending distance.

Equipment: Procedure:

Key Points:

What counts as a repetition:

One rep is attaining the desired distance.

PLYOMETRIC WORKOUT 175

The following workout is based on three components: the number of sets, the number of repetitions and the distance covered. Each exercise will consist of either sets and reps or sets and distance. You should rest for 30 seconds between any set/rep exercise. You should rest one minute after any set/distance. In addition you need to jog back between all set/distance exercises and begin the next set upon getting into a starting position. The following is the plyometric workout that should be performed on Thursday.
Date Thursday, June 5 Exercises Knee-Tuck Bound Side Jump Sprint Side Hop Double Leg Bound Skipping Side Jump Sprint + Ladder Knee-Tuck Bound Side Jump Sprint Side Hop Double Leg Bound Skipping Side Jump Sprint + Ladder Knee-Tuck Bound Side Jump Sprint Side Hop Double Leg Bound Skipping Side Jump Sprint + Ladder Knee-Tuck Bound Side Jump Sprint Side Hop Double Leg Bound Skipping Side Jump Sprint + Ladder Knee-Tuck Bound Side Jump Sprint Side Hop Double Leg Bound Skipping Side Jump Sprint + Ladder Knee-Tuck Bound Side Jump Sprint Side Hop Double Leg Bound Skipping Side Jump Sprint + Ladder Knee-Tuck Bound Side Jump Sprint Side Hop Double Leg Bound Skipping Side Jump Sprint + Ladder Knee-Tuck Bound Side Jump Sprint Side Hop Double Leg Bound Skipping Side Jump Sprint + Ladder Sets / Reps 3x6 --3x4 ------3x7 --3x4 ------3x8 --4x4 ------3x9 --4x4 ------4x9 --4x5 ------4 x 10 --4x5 ------4 x 10 --5x5 ------4 x 12 --5x5 ------Sets / Distance --3 x 15 --3 x 20 3 x 30 3 x 10 --3 x 20 --4 x 20 3 x 30 3 x 15 --3 x 20 --4 x 20 3 x 35 3 x 15 --4 x 20 --4 x 20 3 x 35 4 x 15 --4 x 20 --5 x 20 4 x 40 4 x 15 --4 x 25 --5 x 20 4 x 40 4 x 20 --4 x 25 --5 x 20 4 x 40 4 x 20 --4 x 30 --5 x 20 5 x 40 5 x 20

Thursday, June 12

Thursday, June 19

Thursday, June 26

Thursday, July 3

Thursday, July 10

Thursday, July 17

Thursday, July 24

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