2011 NSU Football Summer Program Manual

The following information is your Spring/Summer Strength and Conditioning program.
This program covers all of your training sessions from May 31 August 8. Each one of you is expected to follow this program to the best of your ability. If you cannot perform an exercise for what ever reason we will find alternative exercises for you. I have made numerous upgrades to our overall program. This new schedule will have you in great condition when you return to campus for the fall semester If you ever have any problems please call (605)626-3987 or email me at todd.berner@northern.edu Have a great summer.
Contents
Strength Programs
Conditioning Programs
Flexibility Plyometric Report Card
NSU Summer Training

This packet is merely a tool to assist you in your physical preparation. You must add the work ethic, attitude, toughness, and determination to derive the benefits from what is in print. The work has been planned for you; now, you must work the plan. This packet was designed with the intent of providing a comprehensive, efficient, productive, and safe approach to your physical preparation as a Northern State Athlete. The strength training section of this manual presents an in-depth description of our program here at Northern State. It is imperative that you read the entire section and understand the proper implementation of the protocol before you begin training. Call us if any aspect of the program puzzles you; get all of your questions answered up front. Our condition program is designed to help you report to camp at the optimal level of conditioning. It follows a logical and systematic progression, beginning with longer duration runs, followed by intermediate intervals in early June, and progresses to high-intensity intervals.. An overview of our approach indicates that we have addressed all of the vital components of a comprehensive strength, conditioning, power, and skill training program:
CHOOSING TO WIN
This Program Has Been Prepared To Meet The Following Objectives: To increase and maintain your function range of motion (FLEXIBILITY). To increase and maintain your body strength levels for improved performance and reduce likelihood of serious injury To increase your functional muscular mass which will enhance your ability for greater power output. To keep your percentage of body fat at an acceptable and efficient level. To improve your muscular endurance. To improve your cardiovascular/cardiopulmonary efficiency. To improve your quickness and speed. To acclimate your system to the heat and humidity of summer. To prepare you for conditioning tests,
To make you MENTALLY and PHYSICALLY TOUGHER! TO PREPARE YOU TO WIN!!!
Controllable Factors in Athletic Conditioning: REST AND RECOVERY Work Hard; but understand that you must allow your body a rest and recovery period. We are asking you to lift on three non-consecutive days; not four, five, or six days per week. On the three days you lift, we expect you to work HARD, then allow your body the proper recovery and growth period. You will run at varying intensities and concentrate on different aspects of cardio respiratory conditioning (aerobic and anaerobic), as well as perform various agility drills. DIET This is extremely important and some suggestions are given in the nutritional section of this handout. Read the entire section; it will assist you in your daily nutritional planning. LIFE STYLE You cant train like an athlete, and in the meantime live life with little or no discipline. Drinking alcohol, late night partying and other various forms of garbage will destroy you as both an athlete and a person. YOUR COMMITMENT TO CONSISTENT TRAINING HABITS! STRENGTH TRAINING PRINCIPLES The five checkpoints below are an outline of our philosophy of training. Maximum gains will not be obtained if the following six checkpoints are not observed: Full range of motion exercises: Raise and lower the weight through the muscles full range of motion. Allow the muscles to raise the weight: Eliminate all arching, bouncing, throwing, and jerking movements while raising the weight. You must CONTROL the weight and allow yourself, not momentum, to perform the work. More momentum means less work done by the muscle. Emphasize the lowering of weight: Allow the muscle to lower the weight in a controlled manner do not drop the weight. The muscle that is used to raise the weight is the same muscle used to lower the weight. Use a 3-4 second count as a guideline to lower the weight. You can lower approximately 40% more weight than you can raise. This is why we emphasize the lowering phase of the exercise. Allow 8 seconds to lower the weight during negative-only exercise. The point of momentary muscular fatigue (MMF) has been reached when the athlete can no longer properly perform another good repetition. Many sets will be performed with ALL-OUT EFFORT to MMF. Recovery between sets should be approximately 90 seconds. This recovery time should gradually decrease to 60 seconds between exercises. The exception to the rule is during multi-set routines, where the recovery time should be approximately 90-120 seconds (1.5 to 2 minutes) between sets. Responsibilities of the spotter include: Prevent injury no arching, bouncing , or jerking of the weights. Record all pertinent workout data on a workout card. Including seat height, weight used, and reps performed. Only record the good repetitions lifted not the forced or negative repetitions. Coach the lifter dont just spot. Verbally encourage the lifter to exert an ALL-OUT EFFORT. Communicate and evaluate the lifters repetition quality and duplication. Make the workout as hard and intense as possible for the lifter.
THE WORKOUT EACH AREA is to be worked every training day. Perform the number of sets, repetitions, and forced repetitions indicated for each exercise. Chart every workout, recording the perfect repetitions achieved in each set. Attempt to beat the number of perfect repetitions achieved on a particular exercise on the next workout that exercise is used. When 2 additional repetitions over the original number of good repetitions is achieved, add 5-10 lbs. to upper body exercises and 10-20 lbs. to lower body exercises. OVERLOAD! RECORDING WORKOUT DATA During each workout, you should record the amount of weight lifted and the number of repetitions performed for each exercise. This helps eliminate the duplication of a previous workout and provides incentive for improvement. During a workout you will perform many exercises at varying repetitions and workloads. It will be quite difficult to recall from one workout to another the specific accomplishments of prior training sessions. You should follow these guidelines when recording results on a workout card: Only record the proper performed repetitions. Do not record the repetitions you thought you did, wish you did, or had help doing. If you complete six perfect repetitions and your spotter helps you do three more, record six repetitions on the workout card. Follow the order that the exercises are listed on the card. Selecting exercises haphazardly will lead to non-reproducible results. Do not select exercises that are not listed on the card and do not only perform your favorite exercises. Most athletes like to choose exercises that they are good at. Truthfully, you stand to gain the most by performing the exercises you like to do the least. There is no one exercise that our athletes perform that is more or less important than another. Be aware of the number of repetitions that were previously performed on the exercise you are doing. If during the last workout you completed nine repetitions on the lateral raise, the goal is now ten. Always refer back to the card. See what the last effort was and attempt to better it. Understand that certain factors will affect the strength level of an athlete such as injury, time of the year (pre-season, mid-season, late-season), recent sleeping habits, nutritional habits, stress level, and other environmental factors. Increase weight once top of range is obtained. If the repetition is 12, when you perform 12 or more perfect repetitions, then next workout add more weight. Increase Neck by 5 lbs, Upper Body and Arms by 5-10 lbs, and Lower Body by 10-20 lbs. Perform as many repetitions as you can. Do not stop just because you reached your repetition goal. You must give an ALL-OUT EFFORT.
LIFT
225/185 Bench Reps Clean x 2
Pre Summer
Post Summer
Snatch x 2
Squat x 3
Body Weight
Turn in at the end of SUMMER NAME________________________
Circuit
Quicks - Jump Rope 3 min. Agility - choose x 4 Dynamic Warm Up Partner Stretch Core Training - choose x 1 Choose Chest Exercise x 12 Choose Back Exercise x 12 Choose Shoulder Exercise x 12 Choose Triceps Exercise x 12
Body Weight Program

Quicks - Jump Rope 3 min. Agility - choose x 4 Dynamic Warm Up Partner Stretch Core Training - choose x 1 Push Ups 3 x m25 Bench Dips 3 x m25 Dips 3 x m15 Chin Ups 3 x m10 Pull Ups 3 x m10 Squat 3 x 30 Lunge 3 x 20 each leg Reverse Lunge 3 x 20 each leg Lateral Lunge 3 x 20 each leg Step Ups 3 x 20 each leg Single Leg Balance 3 x 30 sec. Post Stretch
Optional Program
Power Exercise Clean, Whip Snatch, Push Press, Push Jerk, Box Jumps 4x3 Squat Exercise Front, Squat, Back Squat, OH Squat 4x6 Press Exercise Rev. Bench Press, Bench Press, Incline Press, etc 4x6 Pull Exercise Pull Ups, Row, High Rows, etc 3x8 Bicep Exercise 3x8 Triceps Exercise 3x8 Abs 50 reps
Choose Biceps Exercise x 12

Choose Leg Exercise, multi joint, non squat x 15 Repeat 3 times - 2 minute rest between circuit Single Leg Balance 3 x 30 sec. Post Stretch
Program Prescription 3 Lifts / Week Program Lift Day 1 Initials_____ Program Lift Day 7 Initials_____ Program Lift Day 13 Initials_____ Program Lift Day 19 Initials_____ Program Lift Day 25 Initials_____ Program Lift Day 2 Initials_____ Program Lift Day 8 Initials_____ Program Lift Day 14 Initials_____ Program Lift Day 20 Initials_____ Program Lift Day 26 Initials_____ Program Lift Day 3 Initials_____ Program Lift Day 9 Initials_____ Program Lift Day 15 Initials_____ Program Lift Day 21 Initials_____ Program Lift Day 27 Initials_____
Program Begins 5/31/2011 Program Lift Day 4 Initials_____ Program Lift Day 10 Initials_____ Program Lift Day 16 Initials_____ Program Lift Day 22 Initials_____ Program Lift Day 28 Initials_____
Program Ends 8/5/2011 Program Lift Day 5 Initials_____ Program Lift Day 11 Initials_____ Program Lift Day 17 Initials_____ Program Lift Day 23 Initials_____ Program Lift Day 29 Initials_____ Program Lift Day 6 Initials_____ Program Lift Day 12 Initials_____ Program Lift Day 18 Initials_____ Program Lift Day 24 Initials_____ Program Lift Day 30 Initials_____
Turn in at the end of the SUMMER NAME________________________
Monday
Quicks - Ladders 3 min. Dynamic Warm Up Core Training - # 1or # 2
Tuesday
Quicks - Jump Rope 3 min. Core Training - # 3 or # 4 Jump, Hops, Skips - #1 #2 or #3 Pull Ups 3 x max Dips 3 x max DB Overhead Press
Wednesday
Quicks - Dot Drills 3 min. Dynamic Warm Up Core Training - # 1 or # 2
Thursday
Quicks - Jump Rope 3 min. Core Training - # 5 or # 6 Jump, Hops, Skips - #4 #5 or #6 Pull Ups 3 x max Dips 3 x max DB Overhead Press 3 x 10
Friday
Quicks - Ladders 3 min. Dynamic Warm Up Core Training - # 1 or # 2
Program Day 1
Program Day 2
Program Day 3
Post Stretch
3 x 10
DB Shrugs 3 x 20 Split Squat 3 x 20 ea Heel Raises/Dorsi Flex 3 x 15 ea Post Stretch
Post Stretch
DB Shrugs
3 x 20 SL Squat 3 x 20 ea Heel Raises/Dorsi Flex 3 x 15 ea Post Stretch
Post Stretch
Always complete Manual 3 x 8 Neck Flex/Ext/Lat Flex/Lat Ext
Additional Exercises
QBs
BO-Ext Rotators 3 x 10s (BB,DB,Band)
Face Pulls 3 x 10s Band Drop Backs 3x6 Band Ext/Int Rotations 3 x 12 DB/BB-Pull Overs 3x12
Punt/Kick
Line
Wr/Rb/lb/Skills
Vert Max Resisted Kicks 3 x 8

Band Hip Flexors 3x8
Db Iso Squat Holds

Db Drop Squats 3 x 5
SL Squats w/lat jumps 3 x 6
Lat Squat w/ Oh Press 3 x 8 Rope x 3 Exp Push Ups 3 x Max Lat Box Jump w/band Push Up 3 x 15
Band Hip Extensors 3x8
Band Push Outs/Ups 3 x Max

Squat n Press Band/Plate/etc Drive Squats 50 reps
Speed OH Press 50 reps Band/DB/BB

Drive Squats w/ Squat Jumps 40 total Exp Push Ups /Squat Jumps/ Sl Squat/Sl Box Jumps 3 x 10 ea
Lat Pull Down (3 x 10) - Latissimus dorsi, biceps, and brachioradialis. Bicep Curls (3 x 10) - Biceps, and forearms. Bar Dips (3 x max) - Chest, shoulders, and arms. Wrist Curls (3 x 25) - Forearm flexors. Incline Bench Press (10-8-6) - Shoulders, chest, triceps, and upper back. Seated Lat Row (3 x 10) - Latissimus dorsi, biceps, and brachioradialis. Lateral DB Raises (10-8-6) - Deltoid and trapezius. Tricep Press Downs (3 x 10) - Triceps. Dumbbell Curls (3 x 10) - Biceps, and forearms. Leg Press (12-10-8-6) - Hips, hamstrings, quadriceps, groin, and lower back. High Pull (10-8-6) - Legs, hips, lower back, upper back, and shoulders. Calve Raises (3 x 30) - Ankles and calves. Plate/BB Raises (40 total) Plate/Band Speed Presses (50 total) Ground Bench (75 total)
Explosive Power Additional Plate Jump 3 x 8-12 Box Squat Jump 3 x 8-12 Frog Squat Jump 3 x 8-15 DB Swing Threw Jump 3 x 6-10 Finger Clean 3 x 3-6 Concentric Box Jump 3 x 6-10 Ravers 3 x 15-25 Long Box Jumps 3 x 4-8 Db Jerk 3 x 4-6
Abs workout - Legs-in-the-Air Sit-Ups, Bench Crunch, Side Sit-ups, Twisting Situp, Hanging Leg Raise
Gassers
1=Across the field (15 s Rest) 2=Across the Field and Back (25 s Rest) 3=Thers back There (35 s Rest) 4=There Back There Back (45 s Rest)
Metabolic Sprint
Skill=Sprint 40/Jog 20 Big = Sprint 25/Jog 5 -
2 Minute Drill
Set cones 30 yds and 10 yds apart. Sprint 30 yds and immediately turn around and put your hand down and start again.
Example
You will sprint the distance then jog back the distance. When you jog back the distance you will go as soon as you get set. 100 yards and back is one trip 2 Minute Drill x 5 30 yr (2) 10 yd (1) This means you are running 3 two minute drills. There is 1 minute Rest between sets This will be two sets @ 30 yds and 1 set @ 10 yds continuous for 2 min
Stride Ladder
100,90,80,70,60,50 You will open up and stride these distances No clock
Tempo Run
Open up and Stride Length of Football Field
Jog width #1 and Walk Width #2
30/30/30
Sprint 30 yrds walk 5 yrds (10 sec Rest)
100 yrds and back is one trip Skill 6 sec Bigs 8 sec
Monday Speed Endurance

Pre-Stretch -Dynamic Warm Up -Core Training 50 Reps
Tuesday 7 on 7
Pre-Stretch -Dynamic Warm Up -Core Training 50 Reps Workout
Thursday Speed Agility

Friday-Optional
Workout Skill 12 x 40yrds REST :45 s Cool Down Post Stretch :05s-:055s Bigs 14 x 20 yrds :03s-:035s
Gassers (1,2,3,4,2,1) X2 30/30/30 x4 7 on 7 Cool Down Post Stretch
Workout Triangle Agility x 8 Reps N Drill x 8 Reps 40 yrd Shuffle x 4 Reps REST 35s/Rep 2 min/Drill Accelerations 10 x 10yrds Rest :35s Decelerations 10 x 10yrds Rest :35s
Stride Ladder x 7 Rest :90s
Cool Down Post Stretch

Tuesday 7 on 7

Friday-Optional
2 Minute Drill x5 30/30/30 x4
Workout Triangle Agility x 8 Reps N Drill x 8 Reps 40 yrd Shuffle x 4 Reps REST 35s/Rep 2 min/Drill
Tempo Run x 8 Rest :75s Cool Down Post Stretch
7 on 7 Cool Down Post Stretch
Accelerations 10 x 10yrds Rest :35s Decelerations 10 x 10yrds Rest :35s

Tuesday 7 on 7

Friday-Optional
Metabolic Sprints x 5 30/30/30 x4
Workout Triangle Agility x 8 Reps N Drill x 8 Reps 40 yrd Shuffle x 4 Reps REST 35s/Rep 2 min/Drill
Stride Ladders x 7 Rest :90s Cool Down Post Stretch

Tuesday 7 on 7

Friday-Optional
Gassers (1,2,3,4,2,1) X3 30/30/30 x4
Workout Pro Agility x 8 Reps Figure 8 x 8 Reps Box Drill x 4 Reps REST 35s/Rep 2 min/Drill Accelerations
Tempo Runs x 9 Rest :75s Cool Down Post Stretch
10 x 15yrds Rest :35s Decelerations 10 x 15yrds Rest :35s

Tuesday 7 on 7

Friday-Optional
Workout Skills 13 x 50yrds 06s-:065s Bigs 15 x 30 yrds :045s-:05s REST :45 s Cool Down Post Stretch
2 Minute Drill x 6 30/30/30 x4
Workout Pro Agility x 8 Reps Figure 8 x 8 Reps Box Drill x 4 Reps REST 35s/Rep 2 min/Drill

Tuesday 7 on 7

Friday-Optional
Workout Skills 11 x 50yrds :06s-:065s Bigs 13 x 30 yrds :045s-:05s REST :45 s Cool Down Post Stretch

Tuesday 7 on 7

Friday-Optional
Workout Skills 16 x 50yrds :065s REST :45 s Cool Down Post Stretch :06s-
Gassers (1,2,3,4,2,1) X4 30/30/30 x4
Workout Pro Agility x 8 Reps Figure 8 x 8 Reps Box Drill x 4 Reps REST 35s/Rep 2 min/Drill Accelerations
Bigs 18 x 30 yrds :045s-:05s
10 x 15yrds Rest :35s Decelerations 10 x 15yrds Rest :35s

Tuesday 7 on 7

Friday-Optional
Workout Skills 13 x 50yrds :065s REST :45 s Cool Down Post Stretch :06s-
2 Minute Drill x 7 30/30/30 x4
Bigs 15 x 30 yrds :045s-:05s

Tuesday 7 on 7

Friday-Optional
Workout Skills 13 x 60yrds :075s-:08s Bigs 15 x 40 yrds <-:06s REST :45 s Cool Down Post Stretch
Workout W Drillx 8 Reps 2 Cone Circle x 8 Reps E Drill x 4 Reps REST 35s/Rep 2 min/Drill

Tuesday 7 on 7

Friday-Optional
Workout Skills15x 60yrds :075s-:08s Bigs 17 x 40 yrds <-:06s REST :45 s Cool Down Post Stretch
Gassers (1,2,3,4,2,1) X5 30/30/30 x4 7 on 7 Cool Down Post Stretch
Workout W Drillx 8 Reps 2 Cone Circle x 8 Reps E Drill x 4 Reps REST 35s/Rep 2 min/Drill Accelerations 10 x 20yrds Rest :35s Decelerations 10 x 20yrds Rest :35s
Dynamic Flexibility
Walking Lunge - 10 yards Reverse Lunge - 10 yards High Knee Lift - 10 yards Right Leg Lead Shuffle Squat - 10 yards Left Leg Lead Shuffle Squat - 10 yards Straight Leg Kicks - 2 x 10 yards Hurdle Walks - Forward/Lateral - x 6 each
Static Flexibility - partner stretch

15-20 count each
Straight Leg Hold Knees into Chest Single Leg Hold Single Leg Knee into Chest Single Leg Knee rotated out Single Leg Knee rotated across repeat opposite leg Lying Groin Stretch Triceps Stretch - individual Across Chest Stretch - individual
Walking Hip Rotations - 5 yards

Reverse Hip Rotations - 5 yards High Knees Butt Kicks Carioca Backwards Run Shuffles
Jumps,Hops,Skips #1
Out and Ups - x 10 Vertical Jumps - 5 x 5 Lateral Bag Hops - 2 x 10 secs.
Jumps,Hops,Skips #2
Squat Jumps - 3 x 10 Plyo Step Ups - 4 x 3 each leg Box Jumps - 5 x 5
Jumps,Hops,Skips #3
Tuck Jumps - 3 x 10 Split Squat Jumps - 4 x 3 each leg Lateral bench Hops - 2 x 10 secs.
Jumps,Hops,Skips #4
Tuck Jumps - 3 x 10 Single Leg Vertical Jumps - 2 x 5 each leg Double Leg Hops - 2 x 20 yd.. Power Skips - Height - 3 x 40 yd..
Jumps,Hops,Skips #5
Squat Jumps - 3 x 10 Bench Hops - 2 x 15 secs. Lateral Ski Hops - 3 x 10 each Power Skips - Distance - 4 x 40 yd..
Jumps,Hops,Skips #6
Split Squat Jumps - 6 x 3 each Box Jumps - 5 x 5 Plyo Step Ups - 6 x 3 each Vertical Jumps 5 x 5
This is information needed for progress reports when away from the Northern State University campus. Be sure to pay close attention to the dates as this information is for evaluation of training levels. Fill out the information and answer the questions honestly as many of these answers will be revealed once you return to Northern State University. Email to Todd.Berner @northern.edu
Summer Dates TOTAL TRAINING SESSIONS WK 1______ TOTAL TRAINING SESSIONS WK 6______ TOTAL TRAINING SESSIONS WK 11______ June 14th TOTAL TRAINING SESSIONS WK 2______ TOTAL TRAINING SESSIONS WK 7______ TOTAL TRAINING SESSIONS WK 12______ July 5rd TOTAL TRAINING SESSIONS WK 3______ TOTAL TRAINING SESSIONS WK 8______ TOTAL TRAINING SESSIONS WK 13______ July 19th TOTAL TRAINING SESSIONS WK 4______ TOTAL TRAINING SESSIONS WK 9______ TOTAL TRAINING SESSIONS WK 14______ August 2nd TOTAL TRAINING SESSIONS WK 5______ TOTAL TRAINING SESSIONS WK 10______ TOTAL TRAINING SESSIONS WK 15______ (A TRAINING SESSION IS DEFINED BY EITHER A CONDITIONING, LIFTTING, AGILITY, or PLYOMETRIC SESSION AS PRESCRIBED IN YOUR TRAINING MANUAL) Information Needed: Name___________________________ Plyometric Workouts: Yes/No (days)_______ Body Weight:_________________ Agility Workouts: Yes/No (days)_______ Workout Comments:______________________________ _______________________________________________ _______________________________________________ _______________________________________________ A Improve Flexibility: Yes/No B C Heaviest Power Clean:_________ Reps_________ Proper Nutrition: Yes/No D F Turn in at the end of SUMMER NAME________________________ 45 59 TRAINING SESSIONS 30 44 TRAINING SESSIONS 90 105 TRAINING SESSIONS 75 89 TRAINING SESSIONS 60 74 TRAINING SESSIONS
Heaviest Bench:_________ Reps_________ Heaviest Squat:_________ Reps_________
Proper Nutrition:
Yes/No
There are several key factors that make up the composite of a successful athlete. The most significant factor is the specific physical characteristics needed to compete at the NCAA DII level. Equally important are intelligence, discipline, and long-term commitment. There are many well-skilled athletes that never make it in the NCAA DII level because they lack these qualities. Sound coaching is the next most important factor contributing to the overall success of an athlete and a team. Poor preparation and techniques can reduce a talented player to a non-factor on game day. You must study the game and develop sound techniques. The game plan must be executed individually and as a team. Quality coaching will accomplish this. The next most important factor is a high level of fitness. Each of the components of fitness must be elevated to the highest level possible. You will not reach your fullest potential as a NCAA DII athlete if you lack the discipline to prepare yourself physically. The Northern State University Strength & Conditioning program is founded upon the safest, the most effective, and the most efficient methods available. There are no gadgets or gimmicks. No pills or potions. The NSU Strength and Conditioning program will allow you to reach your full potential. It is your responsibility to make the necessary commitment to reach that goal. The formula is an easy one. Make a commitment to hard work. It will require an unrelenting approach to reaching your full physical potential in all areas and sustaining those work habits under less than ideal conditions during the season. To become a NCAA DII Champion requires a monumental sacrifice from every individual on every team. As a member of this Northern State University team, are you willing and prepared to make the necessary sacrifice to become a Champion? My best wishes go out to every athlete and every team at Northern State University. Its my best interest to see that with every effort reveals the championship success each of you is training for. In the words Train like a Champion Today my hope is each of you can look at yourselves in the mirror and be held accountable its meaning with each passing day. Go Wolves! Good luck and work hard,
Todd M. Berner MS, CSCS, USA Weightlifting I Head Strength & Conditioning Coach Northern State University 608-626-3987 todd.berner@northern.edu

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2011 NSU Football Summer Program Manual

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The following information is your Spring/Summer Strength and Conditioning program.

NSU Summer Training

To make you MENTALLY and PHYSICALLY TOUGHER! TO PREPARE YOU TO WIN!!!

Turn in at the end of SUMMER NAME________________________

Body Weight Program

Choose Biceps Exercise x 12

Turn in at the end of the SUMMER NAME________________________

Always complete Manual 3 x 8 Neck Flex/Ext/Lat Flex/Lat Ext

Vert Max Resisted Kicks 3 x 8

Db Iso Squat Holds

SL Squats w/lat jumps 3 x 6

Band Hip Extensors 3x8

Band Push Outs/Ups 3 x Max

Speed OH Press 50 reps Band/DB/BB

Monday Speed Endurance

Thursday Speed Agility

Gassers (1,2,3,4,2,1) X2 30/30/30 x4 7 on 7 Cool Down Post Stretch

Stride Ladder x 7 Rest :90s

Cool Down Post Stretch

Cool Down Post Stretch

Monday Speed Endurance

Thursday Speed Agility

2 Minute Drill x5 30/30/30 x4

Tempo Run x 8 Rest :75s Cool Down Post Stretch

7 on 7 Cool Down Post Stretch

Accelerations 10 x 10yrds Rest :35s Decelerations 10 x 10yrds Rest :35s

Cool Down Post Stretch

Monday Speed Endurance

Thursday Speed Agility

Metabolic Sprints x 5 30/30/30 x4

Stride Ladders x 7 Rest :90s Cool Down Post Stretch

7 on 7 Cool Down Post Stretch

Accelerations 10 x 10yrds Rest :35s Decelerations 10 x 10yrds Rest :35s

Cool Down Post Stretch

Monday Speed Endurance

Thursday Speed Agility

Gassers (1,2,3,4,2,1) X3 30/30/30 x4

Tempo Runs x 9 Rest :75s Cool Down Post Stretch

7 on 7 Cool Down Post Stretch

10 x 15yrds Rest :35s Decelerations 10 x 15yrds Rest :35s

Cool Down Post Stretch

Monday Speed Endurance

Thursday Speed Agility

2 Minute Drill x 6 30/30/30 x4

Stride Ladders x 8 Rest :90s Cool Down Post Stretch

7 on 7 Cool Down Post Stretch

Accelerations 10 x 15yrds Rest :35s Decelerations 10 x 15yrds Rest :35s

Cool Down Post Stretch

Monday Speed Endurance

Thursday Speed Agility

Metabolic Sprints x 6 30/30/30 x4

Tempo Runs x 10 Rest :75s Cool Down Post Stretch

7 on 7 Cool Down Post Stretch

Accelerations 10 x 15yrds Rest :35s Decelerations 10 x 15yrds Rest :35s

Cool Down Post Stretch

Monday Speed Endurance

Thursday Speed Agility

Gassers (1,2,3,4,2,1) X4 30/30/30 x4

Stride Ladders x 9 Rest :90s Cool Down Post Stretch

Bigs 18 x 30 yrds :045s-:05s

7 on 7 Cool Down Post Stretch

10 x 15yrds Rest :35s Decelerations 10 x 15yrds Rest :35s

Cool Down Post Stretch

Heaviest Bench:_____ Reps_ Heaviest Squat:_ Reps_____