East Mecklenburg Football 3 Day Strength and Conditioning Monday Squat (Jump Squat [Odd Weeks] or Box Jumps

ox Jumps [Even Weeks]) Clean and Press Drop Squats Front Squats Trap Pulls SLD/Wrist Rollers Calf Raises Superset: Biceps (1,8) Abs (2,4,6) Chest (3,5,7)

Tuesday/Wednesday Bench / Pull ups Leg Variation Weight Combo (odd weeks) / Push Press (even Weeks) 1 arm DB Bench (1,8) 1 arm DB Incline (2,4) DB Bench (3,5) DB Incline (4,7) Military Press (1,8) 1 arm DB Military (2,4) Shoulder Press (3,5) Seated DB Military (4,7) Weighted Pushups (Even Weeks) Decline Pushups (Odd Weeks) Triceps Combo (Even Weeks) Chest Combo (Odd Weeks) Bar Hold Superset: Shoulder (Even Weeks) Triceps (Odd Weeks)

Thursday/Friday Power Clean Bench Variation Snatch (Odd Weeks) DB Snatch (Even Weeks) Power Shrug Bent over Rows Shoulder Combo Partner Curl Farmer's Walk (Odd Weeks) Weighted Bench Dips (Even Weeks) Leg Superset

Lifting Schedule Week 1 Week 2 Week 3 Week 4 10-8-6 3X5 3X3 5-3-1 Week 5 Week 6 Week 7 Week 8 5-3-1+ 3 X 3+ 3 X 5+ 10-8-6

Week 9 MAX! If a quarter runs more than 9 weeks, Max outs will be in the last week. For week 9 use the following: 4 X 8 (60, 65, 70, 75%) for bench and Squat and 3 X 5 using 10-8-6 weight. OFF SEASON January - March Mon, Tues, Thurs = Lift; Wed = Plyos/Conditioning April - May Mon, Wed, Fri = Lift; Tues, Thurs = Plyos/Conditioning June - August Mon, Tues, Thurs = Lift; Conditioning Everyday Fridays OFF! Core Variation Progression Monday Front Squat: Squat Max 0-200 201-300 301-400 401-500 501+ Front Squat Weight 115 135 165 185 205

Trap Pulls: 90, 95 RM% Goal 3 Chart Tuesday Leg Variation: Step ups (1,5) 1 Leg Squat (2,6) 1 arm DB Squat (3,7) Lunge Squat (4,8) Thursday / Friday Bench Variation: DB Floor Bench (1,8) Floor Bench (2,4,6) Scissor Bench (3,5,7) Floor Bench: 90,95, RM% Goal 3 chart Scissor Bench: 80,85,90% Goal 10 chart