AU FBMasterWinter13 PDF

MASTER
MASTER
OVERTIME:
CORRECTIVE
Core, Posterior Chain
SEASON
CHAMPIONSHIP CHECKLIST
SUNDAY HOURS OF SLEEP
LIFESTYLE HABITS
BREAKFAST
LIFESTYLE HABITS
Deadlift
Bench
400
295
F. Squat
Bwt
290
155
220
Shldr
Incline
WK 1
Goal Wt
6-Jan
THURSDAY HOURS OF SLEEP
WEDNESDAYS MEALS
LIFESTYLE HABITS
THURSDAYS MEALS
LIFESTYLE HABITS
BREAKFAST
GALLON OF WATER
BREAKFAST
GALLON OF WATER
BREAKFAST
GALLON OF WATER
FISH OIL
SNACK
FISH OIL
SNACK
FISH OIL
SNACK
FISH OIL
LUNCH
GREEN TEA
LUNCH
GREEN TEA
LUNCH
GREEN TEA
LUNCH
GREEN TEA
5 FRUIT/VEGGIE
5 FRUIT/VEGGIE
SNACK
5 FRUIT/VEGGIE
SNACK
5 FRUIT/VEGGIE
SNACK
DINNER
FOAM ROLL
DINNER
FOAM ROLL
DINNER
FOAM ROLL
DINNER
FOAM ROLL
LATE SNACK
STRETCH
LATE SNACK
STRETCH
LATE SNACK
STRETCH
LATE SNACK
STRETCH
EXERCISE
0.0%
100%
0.0%
290
0.0%
TUESDAY
Rep
0.0%
0.0%
0.0%
0.0%
0.0%
0%
0.0%
0.0%
0.0%
0.0%
0.0%
3A
0.0%
0%
0.0%
0.0%
3B
0.0%
0%
0.0%
0.0%
4A
0.0%
0%
0.0%
0.0%
4B
0.0%
0%
0.0%
0.0%
Wt
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Exc
Posterior Chain:
Shoulder Elevated Hip Thrust 2x12ea
Supine Pulldown ASLR 2x5el
1/2 Kneeling PVC Ankle Mobilization 2x12ea
Slant Board Stretch 2x30sec ea

Glute/Ham Sit-Ups 2x20
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
3A
0.0%
0%
0.0%
0.0%
3B
0.0%
0%
0.0%
0.0%
4A
0.0%
0%
0.0%
0.0%
4B
0.0%
0%
0.0%
0.0%
THURSDAY
Rep
Wt
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
EXERCISE
Rep
Wt
POSITION 1 SNATCH
0.0%
3
3
3
0
0
0
0
0
0
0
0
0
160
175
200
220
220
220
0
0
0
0
50
50
0
0
0
0
0
0
0
80
80
0
Pair with
Thoracic Extensions 3x10
100%
210
AB Wheel Rollouts 2x12
Shoulder:
Prone Dowel Floor Slides 2x15

Seated Wall Slides 1x15
Half Kneeling Abductor Dips 2x8ea
SMR Glute with Lax Ball x1min ea
Hip Mobility:
0.0%
0.0%
POSITION 2 SNATCH
0.0%
Pair with
KB Goblet Squat 3x5
2
100%
FRONT SQUAT
55.0%
Pair with
60.0%
295Knee To Wall Ankle Mobilizations 3x5ea 68.0%
*First 3 Sets
75.0%
75.0%
75.0%
SL DB RDL
3A
65.0%
Pair with
27%
65.0%
0.0%
80
Neutral Grip Chin-Ups
3B
80
4A
0.0%
0.0%
0.0%
27%
KB Single Leg Squat (1 kb)
0%
Pair with
0.0%
0.0%
0.0%
0
4B
1-Arm DB Row
70.0%
70.0%
0.0%
40%
115
3
3
3
3
5
5
5
5
5
5-7
6el
6el
4,5,6
4,5,6
6el
6el
8ea
8ea
1
100%
290
Rep
Wt
MUSCLE CLEANS
0.0%
5
5
5
3
3
3
3
3
3
5
5
5
5
5
5-7
0
0
0
0
0
160
160
160
160
175
190
205
220
220
220
0
0
0
0
40
40
40
110
110
110
0
0
0
0
0
0
Pair with
Tricep Mobilizations 3x3ea
POSITION 1 CLEANS
0.0%
Pair with
0.0%
55.0%
BENCH
290
0.0%
POSITION 2 CLEANS
Pair with
Squat To Stand 3x3
*First 3 Sets
100%
0.0%
55.0%
55.0%
55.0%
60.0%
Pair with
TRX Lat Stretch 3x10sec
*First 3 Sets
65.0%
70.0%
75.0%
75.0%
75.0%
3A
Kneeling 1-Arm DB OH Press

Pair with
40%
70.0%
70.0%
70.0%
60
1-Arm Lat Pull-Down
70.0%
160
and
70.0%
70.0%
3C
Army Crawls
0.0%
3B
55%
0.0%
0.0%
4A
0.0%
0%
0.0%
0.0%
0%
x6ea
x6ea
x6ea
8ea
8ea
8ea
10yds
10yds
10yds
Cook Hip Lifts 2x8el

GPP Farmers Walk/MB Burpee Slammers
Dynamic Rope Stretch

OVERTIME
Static Stretch
OVERTIME
KB Waiters Walk 2x20yds ea 40-60lbs

Band Good Mornings 2x15
AIS Hamstring 2x5ea
PRO-AGILITY
L-DRILL
VERTICAL JUMP
BRD JUMP
CHIN-UPS
GOALS
CLEAN
SQUAT
BENCH
40YD DASH
PRO-AGILITY
L-DRILL
VERTICAL JUMP
BRD JUMP
CHIN-UPS
POST WORK
Competition
Band Ankle Rotations 2x30sec ea

SMR with Lacrosse Ball x1min ea
Hip Girdle Strength: Shldr Bridge + Band Abduction 2x12ea
Posterior Chain:
40YD DASH
4-Way Manual Neck 1x10ea
Ankle:
Core:
BENCH
EXERCISE
POST WORK
Static Rope Stretch

OVERTIME
Core:
0.0%
Exc
PR'S
CLEAN
SQUAT
FRIDAY
Exc
POST WORK
Dynamic Floor Stretch

OVERTIME
Side Lying Band Abduction 2x12ea
EXERCISE
0%
POST WORK
Core:
230
Jerk
B. Squat
GALLON OF WATER
MONDAY
Ankle:
290
H. Clean
WEDNESDAY HOURS OF SLEEP
MONDAYS MEALS
210
SNACK
SNACK
Hip Girdle:
BLOCK
Snatch
305
MONDAY HOURS OF SLEEP
SUNDAYS MEALS
Exc
OFF-SEASON
Clean
WINTER
MUST LIST
1
Hip Mobility: Kneeling Rock Backs 2x15

Thomas Test Stretch w/ Coach 1x30sec ea
Landmine 2x5ea
Core:
Single Arm Y-Raise On Incline Bench 2x8ea

Band Pull-Aparts 2x15
Shoulder:
THE DREAM IS FREE BUT THE JOURNEY IS NOT
MONDAY
WK 1
ACTIVATE
ACTIVATE
Linear Performance Prep #1
FRIDAY
PRE TRAINING PREP
MOBILITY
FOAM ROLL
THURSDAY
PRE TRAINING PREP
MOBILITY
FOAM ROLL
MOBILITY
ACTIVATE
MOBILITY
ACTIVATE
Jan
TUESDAY
PRE TRAINING PREP
PRE TRAINING PREP

FOAM ROLL
FOAM ROLL
Block

5Yd Hustle Zone-10yd stretch + 5yd Burst
Knee Pull To Chest Up&Out/Up & Across
Drop Lunge
Ankle Pull to Stomach/Quad Walk
Toe Touch/Straight Leg Kicks
Lateral Performance Prep #1

Knee Pull To Chest + Lunge W/Reach/Ank Pull
Squat Shuffle/Lateral Alternating Lunge
Lunge Eb Touch/Quad Walk
Walking Toe Grab/Straight Leg Kicks
Power Speed Drills
Power Speed Drills
Speed Skips- 2x15yds
Backward Skip Open Hip- 2x15yds
Straight Leg Bounding- 2x15yds
Lateral Rapid High Knees- 2x15yds (5-5-5)
Seated Arm Action 2x Progression
% Sprints
20yds, 1x, 75% Falling Start
% Sprints
20yds, 1x, 75% Lateral Start
LINEAR-MAX VELOCITY EMPHASIS
CONDITIONING EMPHASIS
LINEAR EMPHASIS
MULTI-DIRECTIONAL EMPHASIS
MECHANICS
CONDITIONING
PLYO'S
PLYO's
Ankle Pops
1-Leg Lateral Hurdle hops
3x10
Vertical Jumps
2x5el (Stick)
Lateral Hop + Stick
3x3 + Stick
3x3el
Broad Jumps
2x3 + Stick
PLYO'S
PLYO'S
ACCELERATION
MULTI DIRECTIONAL
Belly Starts
2x10yds
Shuffle
x2eachway
Crossover Run
x2eachway
Zig Zag Stick Drill
2xeachway
MAX VELOCITY
FLYING 20's
x2
POWER ZONE
POWER ZONE
POWER ZONE
POWER ZONE
Crawl/Shoulder:
Lateral Flex/Stab:
Dynamic Stabilization: Push-Up Shoulder Tap 2x5ea
Med Ball: Side Toss 2x8ea
MB Ball (Flex):
Anti Lateral Flexion:
Anti Lat/Flex Stab: Side Elbow Bridge 2x25sec ea
Anti Rotation: Athletic Position Holds 2x5ea (20sec)
Anti-Rotation:
Hip Mobility:
Anti Extention: Body Saw 2x8
Hip Flexion: Slider Hip Flexion 2x6ea
MASTER
MASTER
OVERTIME:
CORRECTIVE
SEASON
OFF-SEASON

LIFESTYLE HABITS
LIFESTYLE HABITS
13-Jan
WEDNESDAYS MEALS
LIFESTYLE HABITS
THURSDAYS MEALS
LIFESTYLE HABITS
GALLON OF WATER
SNACK
FISH OIL
SNACK
FISH OIL
SNACK
FISH OIL
SNACK
FISH OIL
LUNCH
GREEN TEA
LUNCH
GREEN TEA
LUNCH
GREEN TEA
LUNCH
GREEN TEA
SNACK
5 FRUIT/VEGGIE
SNACK
5 FRUIT/VEGGIE
SNACK
5 FRUIT/VEGGIE
SNACK
5 FRUIT/VEGGIE
DINNER
FOAM ROLL
DINNER
FOAM ROLL
DINNER
FOAM ROLL
DINNER
FOAM ROLL
LATE SNACK
STRETCH
LATE SNACK
STRETCH
LATE SNACK
STRETCH
LATE SNACK
STRETCH
TUESDAY
POSITION 1 SNATCH
0.0%
3
3
0
0
0
0
0
0
0
0
0
175
200
220
235
235
235
0
0
0
0
55
55
0
0
0
0
0
0
0
85
85
0
Pair with
0.0%
0.0%
0.0%
POSITION 2 SNATCH
0.0%
Pair with
KB Goblet Squats 2x5
0.0%
0.0%
0.0%
FRONT SQUAT
60.0%
Pair with
Knee To Wall Ankle Mobs 2x5ea
68.0%
75.0%
80.0%
80.0%
80.0%
3A
SL DB RDL
25%
Pair with
70.0%
70.0%
0.0%
75
3B
Neutral Grip Chin-Ups + wt
0%
(Use Dip Belts For Weight)
0.0%
0.0%
0.0%
0
4A
KB Single Leg Squat (1 KB)
0%
Pair with
0.0%
0.0%
0.0%
1-Arm DB Row
75.0%
75.0%
0.0%
40%
115
3
3
3
3
3
3
3
4
4
4-6
6el
6el
4,5,6
4,5,6
6el
6el
8ea
8ea
THURSDAY
Exc
EXERCISE
Rep
Wt
MUSCLE CLEANS
0.0%
5
5
0
0
0
0
0
160
185
205
225
175
195
220
230
230
230
0
0
0
0
110
110
0
0
0
0
0
0
0
0
0
0
100%
290
Pair with
Tricep Mobilizations2x3ea
0.0%
0.0%
POSITION 1 CLEANS
0.0%
0.0%
HANG CLEANS
Pair with
Squat To Stand 2x3
BENCH
2
100%
290
55.0%
63.0%
70.0%
77.0%
60.0%
Pair with
TRX Lat Stretch 2x10sec
68.0%
75.0%
80.0%
80.0%
80.0%
3
3
3
3
3
3
3
3
3
4
4
4-6
0.0%
0.0%
0.0%
0.0%
3A
Barbell OH Press
55%
Pair with
70.0%
0.0%
160
3B
0%
70.0%
Back Extensions
and
3C
0.0%
0.0%
0.0%
Face Pulls
0.0%
0.0%
0.0%
4B
0.0%
0%
0.0%
0.0%
0%
6
6
10
10
12
12
EXERCISE
Rep
Wt
POSITION 2 SNATCH
0.0%
3
3
3
0
0
0
0
0
0
0
0
0
240
270
290
300
310
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Pair with
100%
210
0.0%
0.0%
0.0%
POSITION 3 SNATCH
0.0%
Pair with
KB Goblet Squat 3x5
BACK SQUAT
60.0%
Pair with
Hurdle Squat Unders 2x3ea
*First 2 Sets
100%
400
3A
Stability Ball Triple Threat
0%
Pair with
TRX Inverted Row
75.0%
78.0%
0.0%
0.0%
0.0%
0.0%
0%
0
3C
72.0%
0.0%
0.0%
0
3B
67.0%
KB Reverse Lunge
0.0%
0.0%
0.0%
4B
0.0%
0%
0.0%
0.0%
0%
POST WORK
POST WORK
Cook Hip Lifts 1x8
Rice/Wrist Rollers 2xeach
GPP
Tiger Shuttles
Competition

OVERTIME
Static Rope Stretch

OVERTIME

OVERTIME

Core:

Hip Mobility:
Shoulder:
3
3
3
3
8
8
6
6
6-8
6ea
6ea
8,10,12
8,10,12
6el
6el

Ankle:
Core:
Posterior Chain:
BENCH
40YD DASH

AIS Hamstring 2x5ea
Exc
EXERCISE
Rep
Wt
CLEAN PULL
0.0%
3
3
3
0
0
0
0
0
160
175
190
205
130
145
160
165
170
0
0
0
0
0
55
55
55
80
80
80
130
130
130
0
0
0
100%
290
Pair with
Foam Roller Open Book 2x5ea
0.0%
0.0%
0.0%
0.0%
CLEANS
55.0%
Pair with
Lateral Leg Swings 2x10ea
*First 3 Sets
INCLINE BENCH
2
100%
220
Pair with
1-Arm Rack Lat Stretch 2x10sec
*First 2 Sets
3A
35%
Pair with
1-Arm Lat Pull-Down
60.0%
67.0%
72.0%
75.0%
78.0%
75.0%
70.0%
70.0%
70.0%
40%
115
4A
65.0%
70.0%
75.0%
75.0%
75
3B
60.0%
Seated Row (Triple Drop)
70.0%
70.0%
85%
185
4A
0%
70.0%
0.0%
FIST FOR 4
0.0%
0.0%
PR'S
CLEAN
SQUAT
FRIDAY
Exc
POST WORK
Posterior Chain:
Core:
WK 2
Goal Wt
BREAKFAST
Ankle:
220
Incline
GALLON OF WATER
Wt
Hip Girdle:
155
Shldr
BREAKFAST
Rep
4B
Bwt
290
GALLON OF WATER
295
295
F. Squat
Bench
BREAKFAST
MONDAY
100%
230
Jerk
Deadlift
400
GALLON OF WATER
EXERCISE
290
H. Clean
B. Squat
BREAKFAST
Exc
210
210
MONDAYS MEALS
Snatch
305
SUNDAYS MEALS
100%
BLOCK
Clean
3
3
3
3
8
8
6
6
6-8
x6ea
x6ea
x6ea
8ea
8ea
8ea
10
10
10
PRO-AGILITY
L-DRILL
VERTICAL JUMP
BRD JUMP
CHIN-UPS
GOALS
CLEAN
SQUAT
BENCH
40YD DASH
PRO-AGILITY
L-DRILL
VERTICAL JUMP
BRD JUMP
CHIN-UPS
POST WORK
Static Stretch
OVERTIME
WINTER
MUST LIST
1

Landmine 2x5ea
Core:

Shoulder:
THE DREAM IS FREE BUT THE JOURNEY IS NOT
13
THURSDAY
PRE TRAINING PREP
FRIDAY
PRE TRAINING PREP
MOBILITY
ACTIVATE
ACTIVATE
MOBILITY
FOAM ROLL
MOBILITY
ACTIVATE
MOBILITY
ACTIVATE
Jan
TUESDAY
PRE TRAINING PREP
PRE TRAINING PREP

FOAM ROLL
WK 2
FOAM ROLL
MONDAY
FOAM ROLL
Block

Knee Pull To Chest Up&Out/Up & Across
Drop Lunge
Ankle Pull to Stomach/Quad Walk
Toe Touch/Straight Leg Kicks


Jumping Jacks/Seal Claps2x10ea
Prisoner Squats 2x5, Gate Swings 2x5
IN-PLACE
Knee Pull To Chest x5ea
Lateral Lunge x5ea
Rotational Lunge x5ea
Toe Touch x5ea

Lateral Squat x5ea, Rotational Squat x5ea
Reverse Lunge + Straight Leg Kicks x5ea
CNS Activation
CNS Activation
Power Speed Drills
Power Speed Drills
Wide Outs 2x5sec
Straight Leg Bounding- 2x15yds
Seated Arm Action 2x Progression
Line Drills- 6x
Ankle Pops 2x10
Ankle Pops 2x10
Power Speed Drills
Power Speed Drills
A-Skips- 2x15yds
Straight Leg Shuffle- 2x15yds
Rapid High Knees (5-5-5)
Ankling- 2x5yds + 10yd Burst
% Sprints
% Sprints
% Sprints
% Sprints
ACCELERATION EMPHASIS
GPP
PLYO'S
PLYO's
PLYO'S
Ankle Pops
Hurdle Jumps + Stick
2x10
2x5el (Stick)
3x3
Lateral Hop + Stick
Single Leg Hurdle Jumps + Stick
3x4el
2x5el
ACCELERATION
MULTI DIRECTIONAL
ACCELERATION
Prisoner Starts
Shuffle
40 Starts (Clinic)
x1eachway
Crossover Run
2x10yds
Vertical Jumps
3x4 + Stick
FIST FOR 4
Broad Jumps
2x4 + Stick
2x10yds
x1eachway
Zig Zag Stick Drill
Jump Back Starts

2x10yds
1xeachway
MAX VELOCITY
MAX VELOCITY
FLYING 20's
x4
POWER ZONE
POWER ZONE
POWER ZONE
POWER ZONE
Anti Extension: Stability Ball Rollouts 3x8
Anti Rotation: Athletic Position Holds 2x6ea
Hip Flexion:
Anti Lat Flex: 1-Arm Rack 2x20yds ea
Slider Hip Flexion 2x8ea
MASTER
MASTER
OVERTIME:
CORRECTIVE
SEASON
OFF-SEASON

LIFESTYLE HABITS
LIFESTYLE HABITS
27-Jan
WEDNESDAYS MEALS
LIFESTYLE HABITS
THURSDAYS MEALS
LIFESTYLE HABITS
GALLON OF WATER
SNACK
FISH OIL
SNACK
FISH OIL
SNACK
FISH OIL
SNACK
FISH OIL
LUNCH
GREEN TEA
LUNCH
GREEN TEA
LUNCH
GREEN TEA
LUNCH
GREEN TEA
SNACK
5 FRUIT/VEGGIE
SNACK
5 FRUIT/VEGGIE
SNACK
5 FRUIT/VEGGIE
SNACK
5 FRUIT/VEGGIE
DINNER
FOAM ROLL
DINNER
FOAM ROLL
DINNER
FOAM ROLL
DINNER
FOAM ROLL
LATE SNACK
STRETCH
LATE SNACK
STRETCH
LATE SNACK
STRETCH
LATE SNACK
STRETCH
TUESDAY
HANG SNATCH
57.0%
3
3
3
3
3
125
130
140
145
145
0
0
0
0
175
200
220
235
250
250
0
0
0
0
55
55
0
0
0
0
0
0
0
70
70
0
Pair with
*First 3 Sets
60.0%
63.0%
66.0%
66.0%
0.0%
0.0%
0.0%
FRONT SQUAT
Pair with
Side/Side Leg Swings 3x10
*First 3 Sets
60.0%
68.0%
75.0%
80.0%
85.0%
85.0%
3A
SL DB RDL
25%
Pair with
70.0%
70.0%
0.0%
75
3B
Chin-Ups + Wt
0%
0
4A
KB Lateral Squat
0%
Pair with
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
1-Arm DB Row
70.0%
70.0%
0.0%
35%
100
3
3
3
3
3
3+
6el
6el
3,4,5
3,4,5
5el
5el
8
8
Exc
1
Rep
Wt
CLEAN
60.0%
3
3
3
3
3
175
190
205
205
205
0
0
0
0
130
150
155
155
155
0
0
0
0
0
70
70
70
0
0
0
0
0
0
0
0
0
Pair with
Toe Touch Squat 3x3
*First 3 Sets
100%
290
THURSDAY
EXERCISE
65.0%
70.0%
70.0%
70.0%
0.0%
0.0%
0.0%
0.0%
INCLINE BENCH
Pair with
Band Pull-Aparts 3x10-12
*First 3 Sets
75%
220
60.0%
68.0%
70.0%
70.0%
70.0%
6
6
6
6
6-8
0.0%
0.0%
0.0%
0.0%
0.0%
3A
35%
Pair with
70.0%
70.0%
100
3B
Back Extensions
0%
and
0.0%
0.0%
0.0%
0
3C
70.0%
Face Pulls
0.0%
85
0.0%
0.0%
4B
0.0%
0%
0.0%
0.0%
28%
6ea
6ea
6ea
10
10
10
12
12
12
EXERCISE
Rep
Wt
3-POSITION SNATCH
55.0%
3
3
3
3
3
120
125
130
130
130
0
0
0
0
220
240
260
280
280
0
0
0
0
0
0
0
0
0
0
0
105
105
0
0
0
0
Pair with
220 Snow Angels On Foam Roller 2x10
*First 2 Sets
75%
57.0%
60.0%
60.0%
60.0%
2
100%
400
BACK SQUAT
Pair with
Couch Stretch 2x15sec ea
*First 2 Sets
3A
Stability Hip Lift Curl
0%
Pair with
0%
TRX Inverted Row

and
Barbell Reverse Lunge
70.0%
70.0%
0.0%
0.0%
70.0%
70.0%
0.0%
50%
150
4B
65.0%
0.0%
0.0%
0
3C
60.0%
0.0%
0.0%
0
3B
55.0%
Fat Bar Chin-Ups
0.0%
0.0%
0.0%
0%
POST WORK
POST WORK
Single Leg Bench Hip Lifts 2x8el

OVERTIME
Static Rope Stretch

OVERTIME

OVERTIME

Core:

Hip Mobility:
Shoulder:
6
6
6
6
6-8
10
10
10
8,10,12
8,10,12
8,10,12
6el
6el
35 Reps
Few Sets
As Possb

Ankle:
Core:
Posterior Chain:
BENCH
40YD DASH

AIS Hamstring 2x5ea
Exc
EXERCISE
Rep
Wt
HANG CLEAN
60.0%
3
3
3
3
3
175
195
220
225
225
0
0
0
0
175
195
210
225
225
225
0
0
0
0
100
105
110
0
0
0
140
140
140
0
0
0
100%
290
Pair with
Squat To Stand + Reach 3x3
*First 3 Sets
68.0%
75.0%
78.0%
78.0%
0.0%
0.0%
0.0%
0.0%
BENCH
2
100%
290
60.0%
Pair with
Scap Push-Ups 2x10
*First 2 Sets
67.0%
73.0%
78.0%
78.0%
78.0%
3A
Fat Bar OH Press
50%
Pair with
73.0%
76.0%
145
3B
TRX T's
0.0%
0.0%
0.0%
0%
0
4A Seated
Low Row (Triple Drop)
4A
75.0%
75.0%
75.0%
85%
185
0%
70.0%
0.0%
FIST FOR 4
0.0%
0.0%
PR'S
CLEAN
SQUAT
FRIDAY
Exc
POST WORK
Posterior Chain:
Core:
WK 1
Goal Wt
BREAKFAST
Ankle:
220
Incline
GALLON OF WATER
Wt
Hip Girdle:
155
Shldr
BREAKFAST
Rep
4B
Bwt
290
GALLON OF WATER
295
295
F. Squat
Bench
BREAKFAST
MONDAY
100%
230
Jerk
Deadlift
400
GALLON OF WATER
EXERCISE
290
H. Clean
B. Squat
BREAKFAST
Exc
220
210
II
MONDAYS MEALS
Snatch
305
SUNDAYS MEALS
75%
BLOCK
Clean
5
5
5
5
5
5-7
6
6
6
10
10
10
10
10
10
PRO-AGILITY
L-DRILL
VERTICAL JUMP
BRD JUMP
CHIN-UPS
GOALS
CLEAN
SQUAT
BENCH
40YD DASH
PRO-AGILITY
L-DRILL
VERTICAL JUMP
BRD JUMP
CHIN-UPS
POST WORK
Static Stretch
OVERTIME
WINTER
MUST LIST
1

Landmine 2x5ea
Core:

Shoulder:
NOTHING GREAT WAS EVER ACHIEVED WITHOUT ENTHUSIASM
WK 3
Ankle Pops 2x10
Power Speed Drills

FRIDAY
PRE TRAINING PREP
ACTIVATE
MOBILITY
FOAM ROLL
THURSDAY
PRE TRAINING PREP
ACTIVATE
CNS Activation
Wide Outs 2x5sec
21
MOBILITY
FOAM ROLL
MOBILITY
IN-PLACE
Lateral Lunge x5ea
Toe Touch x5ea
Jan
WEDNESDAY
PRE TRAINING PREP
ACTIVATE
ACTIVATE
MOBILITY
FOAM ROLL
TUESDAY
PRE TRAINING PREP
FOAM ROLL
Block


Side Shuffle + Arm Swing Through 20
Knee Pull To Chest + Lunge EB Touch/Quad Walk
Drop Lunge + Lateral Lunge
Walking Toe Grab/Toe Touch
CNS Activation
CNS Activation
Line Drills- 6x
Line Drills- 6x
Ankle Pops 2x10
Power Speed Drills
Lateral Speed Skips- 2x15yds
Power Speed Drills
A-Skips- 2x15yds
C-Skips- 2x15yds

Power Speed Drills
Lateral Bounding- 1x20yds ea
% Sprints
% Sprints
% Sprints
% Sprints
GPP
PLYO'S
PLYO's
PLYO'S
Ankle Pops
Hurdle Jumps + Stick
2x10
2x5el (Stick)
3x4
Skate Hop & Hold
Single Leg Hurdle Jumps + Stick
Vertical Jumps
3x5 + Stick
2x3el
2x5el
Broad Jumps
MB Broad Jump + Throw
Depth Drop + Stick
2x5 + Stick
ACCELERATION
40 Starts
3x10yds
8x
2x4
MECHANICS
ACCELERATION
Crossover Run To Athletic Position

x2eachway
FIST FOR 4
1/2 Kneeling MB Chest Throw + Sprint

4x10yds (2x each leg)
1-2 Stick
2xeachway
Auburn Shift Drill
40 Starts
4x10yds
3x
MAX VELOCITY
FLYING 25's (15yd Build-Up)
x3 Hold 90%
MULTI DIRECTIONAL
MAX VELOCITY
Crossover Run
x1eachway
5-5 Sprint
Zig Zag Stick Drill

1xeachway
POWER ZONE
POWER ZONE
POWER ZONE
POWER ZONE
Anti Extension: Stability Ball Rollouts 3x10
Anti Rotation: Athletic Position Holds 2x8ea
Hip Flexion:
Anti Lat Flex: 1-Arm Rack 2x20yds ea (Heavier KB)
Slider Hip Flexion 2x10ea
MASTER
MASTER
OVERTIME:
CORRECTIVE
SEASON
OFF-SEASON

LIFESTYLE HABITS
LIFESTYLE HABITS
27-Jan
WEDNESDAYS MEALS
LIFESTYLE HABITS
THURSDAYS MEALS
SNACK
FISH OIL
SNACK
FISH OIL
SNACK
FISH OIL
SNACK
FISH OIL
LUNCH
GREEN TEA
LUNCH
GREEN TEA
LUNCH
GREEN TEA
LUNCH
GREEN TEA
SNACK
5 FRUIT/VEGGIE
SNACK
5 FRUIT/VEGGIE
SNACK
5 FRUIT/VEGGIE
SNACK
5 FRUIT/VEGGIE
DINNER
FOAM ROLL
DINNER
FOAM ROLL
DINNER
FOAM ROLL
DINNER
FOAM ROLL
LATE SNACK
STRETCH
LATE SNACK
STRETCH
LATE SNACK
STRETCH
LATE SNACK
STRETCH
TUESDAY
57.0%
3
3
3
3
3
125
130
140
145
145
0
0
0
0
175
200
215
230
230
230
0
0
0
0
55
55
55
0
0
0
0
0
0
70
70
70
Pair with
*First 3 Sets
60.0%
63.0%
66.0%
66.0%
0.0%
0.0%
0.0%
FRONT SQUAT
Pair with
*First 3 Sets
60.0%
67.0%
73.0%
78.0%
78.0%
78.0%
3A
SL DB RDL
25%
Pair with
70.0%
70.0%
70.0%
75
3B
Chin-Ups + Wt
0%
0
4A
KB Lateral Squat
0%
Pair with
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
DB Chest Supported Row
70.0%
70.0%
70.0%
35%
100
5
5
5
5
5
5
6el
6el
6el
3,4,5
3,4,5
3,4,5
5el
5el
5el
8
8
8
1
100%
290
THURSDAY
EXERCISE
Rep
Wt
CLEAN
60.0%
3
3
3
3
3
175
190
205
205
205
0
0
0
0
130
150
155
155
155
0
0
0
0
0
0
0
0
0
0
0
60
60
60
0
0
0
Pair with
Toe Touch Squat 3x3
*First 3 Sets
65.0%
70.0%
70.0%
70.0%
0.0%
0.0%
0.0%
0.0%
INCLINE BENCH
2
75%
220
Pair with
*First 3 Sets
60.0%
68.0%
70.0%
70.0%
70.0%
6
6
6
6
6-8
0.0%
0.0%
0.0%
0.0%
0.0%
3A
Neutral Grip Push-Ups
0%
Pair with
0.0%
0.0%
0
3B
Back Extensions + Wt
and
0%
0.0%
0.0%
0.0%
0
3C
0.0%
1-Arm Split Stance Row
70.0%
85
70.0%
70.0%
4B
0.0%
0%
0.0%
0.0%
28%
8,10,12
8,10,12
Max
10
10
10
8ea
8ea
8ea
EXERCISE
Rep
Wt
3-POSITION SNATCH
55.0%
3
3
3
3
3
120
125
130
130
130
0
0
0
0
220
240
260
280
280
0
0
0
0
0
0
0
0
0
0
0
105
105
0
0
0
0
Pair with
*First 2 Sets
75%
57.0%
60.0%
60.0%
60.0%
2
100%
400
BACK SQUAT
Pair with
*First 2 Sets
3A
0%
Pair with
0%
TRX Inverted Row

and
70.0%
70.0%
0.0%
0.0%
70.0%
70.0%
0.0%
50%
150
4B
65.0%
0.0%
0.0%
0
3C
60.0%
0.0%
0.0%
0
3B
55.0%
Fat Bar Chin-Ups
0.0%
0.0%
0.0%
0%
POST WORK
POST WORK

OVERTIME
Static Rope Stretch

OVERTIME

OVERTIME

Core:

Hip Mobility:
Shoulder:
6
6
6
6
6-8
10
10
10
8,10,12
8,10,12
8,10,12
6el
6el
35 Reps
Few Sets
As Possb

Ankle:
Core:
Posterior Chain:
SQUAT
BENCH
40YD DASH
FRIDAY
Exc
POST WORK
Posterior Chain:
Exc
PR'S
CLEAN
LIFESTYLE HABITS
GALLON OF WATER
HANG SNATCH
Core:
WK 1
Goal Wt
BREAKFAST
Ankle:
220
Incline
GALLON OF WATER
Wt
Hip Girdle:
155
Shldr
BREAKFAST
Rep
4B
Bwt
290
GALLON OF WATER
295
295
F. Squat
Bench
BREAKFAST
MONDAY
100%
230
Jerk
Deadlift
400
GALLON OF WATER
EXERCISE
290
H. Clean
B. Squat
BREAKFAST
Exc
220
210
II
MONDAYS MEALS
Snatch
305
SUNDAYS MEALS
75%
BLOCK
Clean

AIS Hamstring 2x5ea
Exc
EXERCISE
Rep
Wt
HANG CLEAN
60.0%
3
3
3
3
3
175
195
220
225
225
0
0
0
0
175
195
210
225
225
225
0
0
0
0
110
115
120
0
0
0
140
140
140
0
0
0
100%
290
Pair with
*First 3 Sets
68.0%
75.0%
78.0%
78.0%
0.0%
0.0%
0.0%
0.0%
BENCH
2
100%
290
60.0%
Pair with
Scap Push-Ups 2x10
*First 2 Sets
67.0%
73.0%
78.0%
78.0%
78.0%
3A
Fat Bar OH Press
55%
Pair with
73.0%
76.0%
160
3B
TRX T's
0.0%
0.0%
0.0%
0%
0
4A Seated
Low Row (Triple Drop)
4A
75.0%
75.0%
75.0%
85%
185
0%
70.0%
0.0%
FIST FOR 4
0.0%
0.0%
5
5
5
5
5
5-7
6
6
6
10
10
10
10
10
10
PRO-AGILITY
L-DRILL
VERTICAL JUMP
BRD JUMP
CHIN-UPS
GOALS
CLEAN
SQUAT
BENCH
40YD DASH
PRO-AGILITY
L-DRILL
VERTICAL JUMP
BRD JUMP
CHIN-UPS
POST WORK
Static Stretch
OVERTIME
WINTER
MUST LIST
1

Landmine 2x5ea
Core:

Shoulder:
YOU AND YOUR OPPONENT WANT THE SAME THING. THE ONLY THING THAT MATTERS IS WHO WORKS THE HARDEST FOR IT.

IN-PLACE
Lateral Lunge x5ea
Toe Touch x5ea
THURSDAY
PRE TRAINING PREP

MOBILITY
Ankle Pops 2x10
LAX Ball Foot x30sec

Upper Back
Crossover Glute
IT Band
Quad Hip Flexor
Adductor
Quad Adductor Mobilizations 1x5ea
Lying Figure 4 Stretch x15sec ea
Big Band
Squat x5
Good Mornings x5
Squat Shuffle x5yds ea
X-Band Walk Rt/Lt x5yds ea

CNS Activation
Line Drills- 5x
CNS Activation
Wide Outs 2x5sec
FRIDAY
PRE TRAINING PREP
ACTIVATE
MOBILITY
MOBILITY
FOAM ROLL
27
ACTIVATE
Mini Band
Straight Leg Shuffle- 5yds
Squat Shuffle- 5yds
SL Walk Forward/Backwd- 5ea
Wide March- 5ea
ACTIVATE
FOAM ROLL
MOBILITY
ACTIVATE
Bretzel Stretch x5ea

Hip Flexor Stretch x15sec ea
Jan
TUESDAY
PRE TRAINING PREP
PRE TRAINING PREP

Calve
Hamstring
IT Band
Glute
Quad/Hip Flexor
WK 1
FOAM ROLL
MONDAY
II
FOAM ROLL
Block
CNS Activation
Power Speed Drills
Speed Ladder Drills- 5x

Power Speed Drills
Power Speed Drills
A-Skips- 2x15yds
Power Speed Drills

C-Skips- 2x15yds
Mechanics
1/2 Kneeling Arm Swing Progression 1xea
% Sprints
% Sprints
% Sprints
% Sprints
GPP
PLYO'S
PLYO's
PLYO'S
Ankle Pops
Hurdle Jumps + Bounce
2x10
2x5el (Bounce)
3x3
Single Leg Hurdle Jumps + Bounce
Skate Hop & Hold
Depth Drop + Stick
2x5el
2x3el
2x4
1/2 Kneeling Broad Jumps
MB Broad Jump + Throw
2x3el
8x
ACCELERATION
MECHANICS
ACCELERATION
Timed 10's
Crossover Run To Athletic Position

x2eachway
Resisted Sprints (Harness + Band)
3x10yds
(2 Electronic, 1 Hand Held)
FIST FOR 4
3x10yds
1-2 Stick
2xeachway
Auburn Shift Drill
Partner Lean Fall + Sprint

2x10yds ea
2x
MB Kneeling Jump + Brd Jump & throw
x6 (Lineman Normal Broad Jump + Throw)
MAX VELOCITY
x4 Hold 90%
MULTI DIRECTIONAL
MAX VELOCITY
Crossover Run
x1eachway
Shuffle + Assistance + Resistance
1xea
Pro-Agility
First 5yds x3
POWER ZONE
POWER ZONE
POWER ZONE
POWER ZONE
Anti Extension: AB Wheel Roll-Outs 2x8
Anti Rotation: Tall Kneeling Holds 2x8ea
Dynamic Stabilization: Push-Up L 2x6ea
Stability: Stability Ball Push-Up Bridge Feet On Ball 2x20sec
Hip Flexion:
Med Ball: Lunge Position Chops 1x8ea (Dyna-Max Med Ball)
Anti Lat/Flex Stab: Side Elbow Bridge + Knee Up 2x20sec ea
Anti Lat Flex: Waiters Walk 2x20yds ea
Stability Ball Push-Up Bridge March 2x6ea

(Lineman Hold Push-Up Position If Neccesary)
MASTER
MASTER
OVERTIME:
CORRECTIVE
SEASON
OFF-SEASON

LIFESTYLE HABITS
LIFESTYLE HABITS
WEDNESDAYS MEALS
LIFESTYLE HABITS
THURSDAYS MEALS
LIFESTYLE HABITS
SNACK
FISH OIL
SNACK
FISH OIL
SNACK
FISH OIL
SNACK
FISH OIL
LUNCH
GREEN TEA
LUNCH
GREEN TEA
LUNCH
GREEN TEA
LUNCH
GREEN TEA
SNACK
5 FRUIT/VEGGIE
SNACK
5 FRUIT/VEGGIE
SNACK
5 FRUIT/VEGGIE
SNACK
5 FRUIT/VEGGIE
DINNER
FOAM ROLL
DINNER
FOAM ROLL
DINNER
FOAM ROLL
DINNER
FOAM ROLL
LATE SNACK
STRETCH
LATE SNACK
STRETCH
LATE SNACK
STRETCH
LATE SNACK
STRETCH
TUESDAY
60.0%
3
3
3
2
2
130
140
145
150
150
0
0
0
0
175
200
220
245
245
245
0
0
0
0
55
55
55
0
0
0
0
0
0
75
75
75
Pair with
*First 3 Sets
63.0%
66.0%
69.0%
69.0%
0.0%
0.0%
0.0%
FRONT SQUAT
Pair with
*First 3 Sets
60.0%
68.0%
75.0%
83.0%
83.0%
83.0%
3A
SL DB RDL
25%
Pair with
75.0%
75.0%
75.0%
75
Chin-Ups + Wt
0.0%
0%
More Wt Than last Week!
0.0%
0.0%
4A
KB Lateral Squat
0.0%
0%
Pair with
0.0%
0.0%
KB Chest Supported Row
75.0%
75.0%
75.0%
35%
100
5
5
4
3
3
3-6
6el
6el
6el
3,4,5
3,4,5
3,4,5
5el
5el
5el
8
8
8
Exc
1
100%
290
THURSDAY
EXERCISE
Rep
Wt
CLEAN
60.0%
3
3
3
3
3
3
175
195
220
220
230
240
0
0
0
130
150
165
165
165
0
0
0
0
0
0
0
0
0
0
0
80
80
80
0
0
0
Pair with
Toe Touch Squat 3x3
*First 3 Sets
68.0%
75.0%
75.0%
80.0%
83.0%
0.0%
0.0%
0.0%
INCLINE BENCH
2
100%
220
Pair with
*First 3 Sets
60.0%
68.0%
75.0%
75.0%
75.0%
6
6
6
6
6-8
0.0%
0.0%
0.0%
0.0%
0.0%
3A
0%
Pair with
0.0%
0.0%
0
3B
and
0%
0.0%
0.0%
0.0%
0
3C
0.0%
75.0%
105
75.0%
75.0%
4B
0.0%
0%
0.0%
0.0%
35%
8,10,12
8,10,12
Max
10
10
10
8ea
8ea
8ea
EXERCISE
Rep
Wt
3-POSITION SNATCH
57.0%
3
3
3
3
3
125
130
140
140
140
0
0
0
0
230
250
270
290
305
0
0
0
0
0
0
0
0
0
0
0
115
115
0
0
0
0
Pair with
*First 2 Sets
75%
60.0%
63.0%
63.0%
63.0%
2
100%
400
BACK SQUAT
Pair with
*First 2 Sets
3A
0%
Pair with
0%
TRX Inverted Row

and
72.0%
76.0%
0.0%
0.0%
75.0%
75.0%
0.0%
50%
150
4B
68.0%
0.0%
0.0%
0
3C
62.0%
0.0%
0.0%
0
3B
57.0%
Fat Bar Chin-Ups
0.0%
0.0%
0.0%
0%
POST WORK
POST WORK

OVERTIME
Static Rope Stretch

OVERTIME

OVERTIME

Core:

Hip Mobility:
Shoulder:
6
6
6
6
6-8
12
12
12
8,10,12
8,10,12
8,10,12
6el
6el
40 Reps
Few Sets
As Possb

Ankle:
Core:
Posterior Chain:
BENCH
40YD DASH

AIS Hamstring 2x5ea
Exc
EXERCISE
Rep
Wt
HANG CLEAN
60.0%
3
3
3
2
2
2
175
195
220
240
240
240
0
0
0
175
195
220
240
240
240
0
0
0
0
115
120
125
0
0
0
140
140
140
0
0
0
100%
290
Pair with
*First 3 Sets
68.0%
75.0%
83.0%
83.0%
83.0%
0.0%
0.0%
0.0%
BENCH
60.0%
Pair with
Scap Push-Ups 2x10
*First 2 Sets
100%
290
68.0%
75.0%
83.0%
83.0%
83.0%
3A
Fat Bar OH Press
55%
Pair with
76.0%
79.0%
160
TRX T's
3B
0.0%
0.0%
0.0%
0%
0
4A
73.0%
Lat Pull-Down (Triple Drop)
75.0%
75.0%
85%
185
4A
0%
75.0%
0.0%
FIST FOR 4
0.0%
0.0%
PR'S
CLEAN
SQUAT
FRIDAY
Exc
POST WORK
Posterior Chain:
Core:
3-Feb
GALLON OF WATER
HANG SNATCH
Ankle:
WK 2
Goal Wt
BREAKFAST
Hip Girdle:
220
Incline
GALLON OF WATER
Wt
4B
155
Shldr
BREAKFAST
Rep
3B
Bwt
290
GALLON OF WATER
295
295
F. Squat
Bench
BREAKFAST
MONDAY
100%
230
Jerk
Deadlift
400
GALLON OF WATER
EXERCISE
290
H. Clean
B. Squat
BREAKFAST
Exc
220
210
II
MONDAYS MEALS
Snatch
305
SUNDAYS MEALS
75%
BLOCK
Clean
5
5
4
3
3
3-6
6
6
6
12
12
12
10
10
10
PRO-AGILITY
L-DRILL
VERTICAL JUMP
BRD JUMP
CHIN-UPS
GOALS
CLEAN
SQUAT
BENCH
40YD DASH
PRO-AGILITY
L-DRILL
VERTICAL JUMP
BRD JUMP
CHIN-UPS
POST WORK
Static Stretch
OVERTIME
WINTER
MUST LIST
1

Landmine 2x5ea
Core:

Shoulder:
SUCCESS WILL NOT LOWER IT'S STANDARD TO US, WE MUST RAISE OUR STANDARD TO SUCCESS

IN-PLACE
Lateral Lunge x5ea
Toe Touch x5ea
THURSDAY
PRE TRAINING PREP

MOBILITY
Ankle Pops 2x10

Upper Back
Crossover Glute
IT Band
Quad Hip Flexor
Adductor
Seated Figure 4 Stretch x15sec ea
Big Band
Squat x5
Good Mornings x5

CNS Activation
Line Drills- 5x
CNS Activation
Wide Outs 2x5sec
FRIDAY
PRE TRAINING PREP
ACTIVATE
MOBILITY
MOBILITY
FOAM ROLL
ACTIVATE
Mini Band
Squat Shuffle- 5yds
Wide March- 5ea
ACTIVATE
FOAM ROLL
MOBILITY
ACTIVATE

Feb
TUESDAY
PRE TRAINING PREP
PRE TRAINING PREP

Calve
Hamstring
IT Band
Glute
Quad/Hip Flexor
WK 2
FOAM ROLL
MONDAY
II
FOAM ROLL
Block
CNS Activation
Power Speed Drills

Power Speed Drills
Power Speed Drills
A-Skips- 2x15yds
C-Skips- 2x15yds
Power Skips- 2x20yds

Rapid High Knees- 1x5yds + 10yd Burst
Power Speed Drills
Mechanics
% Sprints
% Sprints
% Sprints
% Sprints
GPP
PLYO'S
PLYO's
PLYO'S
Straight Leg Power Bound/Power Skips
Hurdle Jumps + Bounce
2x20yds
2x5el (Bounce)
3x4
Skate Hop (multi-Response)
Depth Drop + Stick
2x6el
2x3el
x8
1/2 Kneeling Broad Jumps
MB Backwards Throw
MB Kneeling Jump + Brd Jump & throw
8x
ACCELERATION
2x4el
MECHANICS
ACCELERATION
Heavy Sled Drags (180lbs + )
Crossover Run + Assistance/Resistance

x2eachway
Prowler Push
3x10yds
40 Starts
3x10yds
1-2 Cut + Assistance/Resistance

2xeachway
FIST FOR 4
3x10yds
40 Starts
3x10yds ea
Competitive Ground Starts
4x10yds
(Belly Starts, Push-Up Starts, Supine Starts)
MAX VELOCITY
x3 Hold 90%
MULTI DIRECTIONAL
MAX VELOCITY
357
x1eachway
Crossover Run + Assistance + Resistance
1xea
60Yd Shuttles
6x GT(12,13,14)
POWER ZONE
POWER ZONE
POWER ZONE
POWER ZONE
Hip Flexion:

MASTER
MASTER
OVERTIME:
CORRECTIVE
SEASON
OFF-SEASON

LIFESTYLE HABITS
LIFESTYLE HABITS
WEDNESDAYS MEALS
LIFESTYLE HABITS
THURSDAYS MEALS
FISH OIL
SNACK
FISH OIL
SNACK
FISH OIL
SNACK
FISH OIL
LUNCH
GREEN TEA
LUNCH
GREEN TEA
LUNCH
GREEN TEA
LUNCH
GREEN TEA
SNACK
5 FRUIT/VEGGIE
SNACK
5 FRUIT/VEGGIE
SNACK
5 FRUIT/VEGGIE
SNACK
5 FRUIT/VEGGIE
DINNER
FOAM ROLL
DINNER
FOAM ROLL
DINNER
FOAM ROLL
DINNER
FOAM ROLL
LATE SNACK
STRETCH
LATE SNACK
STRETCH
LATE SNACK
STRETCH
LATE SNACK
STRETCH
TUESDAY
3
3
3
2
2
130
145
150
160
160
0
0
0
0
175
200
230
255
255
265
270
0
0
0
55
55
55
0
0
0
0
0
0
80
80
80
Pair with
*First 3 Sets
66.0%
69.0%
72.0%
72.0%
0.0%
0.0%
0.0%
FRONT SQUAT
Pair with
*First 3 Sets
60.0%
68.0%
78.0%
86.0%
86.0%
89.0%
92.0%
3A
SL DB RDL
25%
Pair with
75.0%
75.0%
75.0%
75
Chin-Ups + Wt
0.0%
0%
More Wt Than last Week!
0.0%
0.0%
4A
KB Lateral Squat
0.0%
0%
Pair with
0.0%
0.0%
KB Chest Supported Row
78.0%
78.0%
78.0%
35%
100
5
4
4
3
3
3
3+
6el
6el
6el
3,4,5
3,4,5
3,4,5
5el
5el
5el
6
6
6
1
100%
290
THURSDAY
EXERCISE
Rep
Wt
CLEAN
60.0%
3
3
3
2
2
2
2-4
175
195
220
230
245
245
245
0
0
130
150
165
175
175
0
0
0
0
0
0
0
0
0
0
0
85
85
85
0
0
0
Pair with
Toe Touch Squat 3x3
*First 3 Sets
68.0%
75.0%
80.0%
85.0%
85.0%
85.0%
0.0%
0.0%
INCLINE BENCH
2
100%
220
Pair with
*First 3 Sets
60.0%
68.0%
75.0%
80.0%
80.0%
6
6
6
6
6-8
0.0%
0.0%
0.0%
0.0%
0.0%
3A
0%
Pair with
0.0%
0.0%
0
3B
and
0%
0.0%
0.0%
0.0%
0
3C
0.0%
80.0%
105
80.0%
80.0%
4B
0.0%
0%
0.0%
0.0%
35%
8,10,12
8,10,12
Max
12
12
12
8ea
8ea
8ea
EXERCISE
Rep
Wt
3-POSITION SNATCH
60.0%
3
3
3
3
3
130
140
145
145
145
0
0
0
0
240
270
290
310
330
0
0
0
0
0
0
0
0
0
0
0
120
120
0
0
0
0
Pair with
*First 2 Sets
75%
63.0%
66.0%
66.0%
66.0%
2
100%
400
BACK SQUAT
Pair with
*First 2 Sets
3A
0%
Pair with
0%
TRX Inverted Row + Wt

and
78.0%
83.0%
0.0%
0.0%
80.0%
80.0%
0.0%
50%
150
4B
73.0%
0.0%
0.0%
0
3C
67.0%
0.0%
0.0%
0
3B
60.0%
Fat Bar Chin-Ups
0.0%
0.0%
0.0%
0%
POST WORK
POST WORK

OVERTIME
Static Rope Stretch

OVERTIME

OVERTIME

Core:

Hip Mobility:
Shoulder:
4
4
4
4
4+
15
15
15
8,10,12
8,10,12
8,10,12
5el
5el
45Reps
Few Sets
As Possb

Ankle:
Core:
Posterior Chain:
SQUAT
BENCH
40YD DASH
FRIDAY
Exc
POST WORK
Posterior Chain:
Exc
PR'S
CLEAN
LIFESTYLE HABITS
SNACK
60.0%
Core:
10-Feb
GALLON OF WATER
HANG SNATCH
Ankle:
WK 3
Goal Wt
BREAKFAST
Hip Girdle:
220
Incline
GALLON OF WATER
Wt
4B
155
Shldr
BREAKFAST
Rep
3B
Bwt
290
GALLON OF WATER
295
295
F. Squat
Bench
BREAKFAST
MONDAY
100%
230
Jerk
Deadlift
400
GALLON OF WATER
EXERCISE
290
H. Clean
B. Squat
BREAKFAST
Exc
220
210
II
MONDAYS MEALS
Snatch
305
SUNDAYS MEALS
75%
BLOCK
Clean

AIS Hamstring 2x5ea
Exc
EXERCISE
Rep
Wt
HANG CLEAN
60.0%
3
3
3
2
2
2
175
195
220
240
255
255
0
0
0
175
195
225
250
250
260
265
0
0
0
120
125
130
0
0
0
0
0
0
0
0
0
100%
290
Pair with
*First 3 Sets
68.0%
75.0%
83.0%
88.0%
88.0%
0.0%
0.0%
0.0%
2
100%
290
BENCH
60.0%
Pair with
Scap Push-Ups 2x10
*First 2 Sets
68.0%
78.0%
86.0%
86.0%
89.0%
92.0%
3A
Fat Bar OH Press
55%
Pair with
160
3B
TRX T's
75.0%
78.0%
81.0%
0.0%
0.0%
0.0%
4A
0.0%
85%
0.0%
0.0%
0%
185
4A
0%
0.0%
FIST FOR 4
0.0%
0.0%
5
5
4
3
3
3
3+
6
6
6
12
12
12
PRO-AGILITY
L-DRILL
VERTICAL JUMP
BRD JUMP
CHIN-UPS
GOALS
CLEAN
SQUAT
BENCH
40YD DASH
PRO-AGILITY
L-DRILL
VERTICAL JUMP
BRD JUMP
CHIN-UPS
POST WORK
Static Stretch
OVERTIME
WINTER
MUST LIST
1

Landmine 2x5ea
Core:

Shoulder:
"TO BE GREAT SHOULD ALWAYS BE THE GOAL OF THE COMPETITIVE ATHLETE, THE NORM IS JUST AN EXCUSE TO BE ORDINARY"

IN-PLACE
Roll-Out Into V-Sit x6
Straight Leg Kicks x6el
Lunge Elbow Touch + Hamstring x5el
Ankle Pull To Stomach x5el
THURSDAY
PRE TRAINING PREP

CNS Activation
Line Drills- 5x
MOBILITY
IN-PLACE
Kossack Squats x5ea
Groiners x5
CNS Activation
Wide Outs 2x5sec
Ankle Pops 2x10
FRIDAY
PRE TRAINING PREP
ACTIVATE
MOBILITY
MOBILITY
FOAM ROLL
10
ACTIVATE
Mini Band
Squat Shuffle- 5yds
Wide March- 5ea
ACTIVATE
FOAM ROLL
MOBILITY
ACTIVATE

Feb
TUESDAY
PRE TRAINING PREP
PRE TRAINING PREP

Calve
Hamstring
IT Band
Glute
Quad/Hip Flexor
WK 3
FOAM ROLL
MONDAY
II
FOAM ROLL
Block

Upper Back
Crossover Glute
IT Band
Quad Hip Flexor
Adductor
Seated Figure 4 Stretch x15sec ea
Big Band
Squat x5
Good Mornings x5

CNS Activation
Power Speed Drills

Power Speed Drills
Power Speed Drills
A-Skips- 2x15yds
C-Skips- 2x15yds
Power Skips- 2x20yds
Ankling- 2x15yds
Power Speed Drills
Mechanics
% Sprints
% Sprints
% Sprints
% Sprints
GPP
PLYO'S
PLYO's
PLYO'S
Speed Bounding/Power Skips
1-Leg Lateral Medial Hurdle hops
Hurdle Jumps
2x20yds
2x5el (Multi-Response)
3x5 (Multi-Response)
Skate Hop
Depth Drop + Hurdle Jump To Stick
2x6el
3x3el (Multi-Response)
Broad Jumps (Multi-Response)
Depth Drop + MB Underhand Throw
MB Kneeling Jump + Overhead Throw
8x
x6 (Lineman Normal Overhead Throw)
ACCELERATION
3x3
MECHANICS
ACCELERATION
Heavy Sled Drags (270lbs + )
Shuffle/Crossover/Backpedal/Sprint
x1eachway
Prowler Push
3x15yds
40 Starts
3x15yds
1-2 Cut + Assistance/Resistance

1xeachway
(Contrast With Normal Rep)
FIST FOR 4
3x10yds
Kneeling Jump To Sprint
3x10yds
Competitive Ground Starts
4x10yds
(Belly Starts, Push-Up Starts, Supine Starts)
MAX VELOCITY
Build-Ups (40Yds)
x3 (60,75,90%)
MULTI DIRECTIONAL
MAX VELOCITY
CHAOS
Shuffle
Sprint/Backpedal
Sprint/Sprint
Crossover Run
POWER ZONE
POWER ZONE
POWER ZONE
POWER ZONE
Hip Flexion:

HIP GIRDLE STRENGTH
POSTERIOR CHAIN
CORE
SHOULDER
HIP MOBILITY
ANKLE MOBILITY
Callahan
Kozan
Fariyke
Prosch
P. Young
Lymon
Bray
Delaine
Harrell
Batten
Holland
Fisher
Smith
Clark
Locker
Parkey
Yancey
A. Young
Fulse
Grant
Therezie
Ray
Carter
Danzey
Dismukes
Niles
Parker
Slade
Fulse
Artis-Payne
Grant
Blackson
Bradley
De'Jarnett
Nero
Sigler
Walsh
Whitaker
Wright
Ford
Batten
Frost
Mitchell
Vangorder
Jones
Hill
Lembke
Diamond
Dismukes
A. Young
Landrum
Coleman
Diamond
Danzey
Kozan
Miller
Niles
Coleman
Robinson
Slade
Wingard
Fulse
Landrum
Mason
Shakespeare
Coates
Bradley
Eguae
Gaston
Garret
Dyas
C. Davis
Mincey
Poole
Spriggs
R. White
McKinney
De'Jarnett
Sigler
Brooks
Delaine
President
Sanders
Garret
T.J. Davis
Holsey
Hill
Mooreman
MONDAY
III
HIP GIRDLE STRENGTH
Parks
Louis
Reed
Trimble
Frazier
O'Conner
Wallace
Nero
Owens
Frost
Holland
McKinzy
Swain
T.J. Davis
Holsey
McNeal
Mincey
Smith
Whitehead
Mooreman
Sulka
TUESDAY
III
CORE
THURSDAY
III
Wk 1
Side Lying Hip Abduction 2x8ea
Wk 1
Wk 1
Wk 2
Wk 2
Wk 2
Wk 3
Wk 3
Wk 3
Wk 4
Wk 4
II
POSTERIOR CHAIN
Shoulders Elevated Hip Thrust 2x8ea
Wk 1
Wk 2
Wk 3
Wk 4
Wk 2
Wk 3
Wk 3

Wk 4
I
Wk 1
Wk 2
ANKLE MOBILITY
Wk 4
Wk 2
Wk 3
Wk 4
Wk 2
Wk 3
Kneeling Rock Backs 2x10

Thomas Test Stretch With Coach x30sec ea
Wk 4
CORE
Shoulder Bridge + Abd With Band 2x8
Wk 1
Landmine 2x5ea
Wk 2
Wk 2
Landmine 2x5ea
Wk 3
Wk 3
Landmine 2x5ea
Wk 4
Half Kneeling Adductor Dips 2x5ea

SMR Glute with lax ball or sb x1min ea
Wk 1
HIP MOBILITY
Wk 1
Wk 4
CORE
SHOULDER
Wk 1
Wk 1
Wk 2
Wk 2
Wk 3
Wk 3
Wk 4
CORE
Wk 4
POSTERIOR CHAIN
Wk 1
Wk 1
Wk 2
Wk 2
Wk 3
Wk 3
Wk 4

SMR With Lacrosse Ball x1min ea
FRIDAY
III
HIP GIRDLE STRENGTH
HIP MOBILITY
Wk 1
ANKLE MOBILITY
Wk 4
SHOULDER
Wk 1
Parker
Wingard
Parks
Shakespeare
Bray
Coates
Denson
Ray
Reed
Wallace
Blackson
Carter
Sigler
Whitaker
Wright
Eguae
Gaston
McKinzy
Mitchell
Swain
Vangorder
Parkey
Wk 4
Wide Stance Big Band Good Mornings 2x10

AIS Hamstring 2x5ea
AIS Hamstring 2x5ea
AIS Hamstring 2x5ea

Band Pull Aparts 2x10
FOOTBALL
MASTER
OVERTIME:
Corrective
SEASON
OFF-SEASON
LIFESTYLE HABITS
195
B. Squat
385
265
230
315
H. Clean
Jerk
F. Squat
LIFESTYLE HABITS
THURSDAY MEALS
GALLON OF WATER
BREAKFAST
GALLON OF WATER
SNACK
FISH OIL
SNACK
FISH OIL
SNACK
FISH OIL
LUNCH
GREEN TEA
LUNCH
GREEN TEA
LUNCH
GREEN TEA
SNACK
5 FRUIT/VEGGIE
SNACK
5 FRUIT/VEGGIE
SNACK
5 FRUIT/VEGGIE
DINNER
FOAM ROLL
DINNER
FOAM ROLL
DINNER
FOAM ROLL
STRETCH
LATE SNACK
STRETCH
LATE SNACK
FRIDAY
40YD DASH
EXERCISE
Rep
Wt
Exc
EXERCISE
Rep
Wt
Exc
EXERCISE
Rep
Wt
50.0%
HANG SNATCH
55.0%
CLEAN
55.0%
55.0%
60.0%
Pair with
Lunge + Clock Reach 3x2el
57.0%
60.0%
Pair with
KB Swings 3x8
63.0%
70.0%
*First 3 Sets
60.0%
*First 3 Sets
60.0%
3
3
3
3
3
Pair with
Overhead Band Pull-Aparts 3x5
3
3
3
3
3
*First 3 Sets
77.0%
3
3
3
3
3
3
60.0%
BACK SQUAT
55.0%
Pair with
Seated 90/90 Stretch 3x15sec
63.0%
70.0%
*First 3 Sets
77.0%
2
100%
385
77.0%
77.0%
77.0%
3
0%
NEUTRAL GRIP CHIN-UPS + Wt

(Record Weight)
315
0.0%
0.0%
0.0%
0.0%
6,8,10
6,8,10
6,8,10
8ea
8ea
8ea
6ea
6ea
6ea
70
70
70
3
3
3
4
4
4
4
6,7,8
6,7,8
6,7,8
6,7,8
0.0%
0.0%
0.0%
0.0%
4A
TRX PUSH-UPS
100%
Pair with
265
4B
Keiser 1/2 Kneeling Chop
(30-40 Resistance)
and
0.0%
0.0%
0.0%
70.0%
70.0%
75.0%
4C
1-Arm DB Row (No Support)
73.0%
0%
73.0%
73.0%
35%
95
60.0%
2
100%
385
WEIGHTED BARBELL HIP THRUST 55.0%

Pair with
Hip Flexor Stretch + Reach3x15sec
63.0%
70.0%
*First 3 Sets
77.0%
77.0%
BARBELL OVERHEAD PRESS
60.0%
65.0%
70.0%
55%
180
70.0%
6,8,10
6,8,10
6,8,10
6el
6el
6el
110
115
120
120
120
0
0
0
0
0
210
245
270
295
295
0
0
0
0
0
0
110
115
125
125
0
0
0
0
0
0
0
135
135
135
6
6
6
0
0
0
6
6
6
6
6
6
6
6-8
6-8
0.0%
0.0%
0.0%
0.0%
4A
TRX V-Grip Rows
0%
Pair with
0
4B
190
and
0.0%
0.0%
0.0%
70.0%
70.0%
70.0%
4C
AB Wheel Roll-Out + Wt
0.0%
60%
0.0%
0.0%
0%
100%
265
77.0%
3
3
3
4
4
4
4
6el
6el
6el
8
8
8
145
165
185
205
205
205
0
0
0
0
160
165
165
165
165
165
0
0
0
0
0
180
205
230
250
250
250
250
0
50
50
50
145
145
145
8ea
8ea
8ea
0
0
0
77.0%
77.0%
2
100%
315
PAUSE FRONT SQUAT
50.0%
Pair with
Hurdle Jumps 4x3
53.0%
53.0%
*Last 4 Sets
53.0%
53.0%
53.0%
3
100%
325
BENCH
55.0%
Pair with
Plyo Push-Up + Clap 4x2
63.0%
70.0%
*Last 4 Sets
77.0%
77.0%
77.0%
4A
SL DB RDL (2 DB's)
210
and
70.0%
70.0%
70.0%
70.0%
70.0%
70.0%
4C
Keiser 1/2 Kneeling Lift
0.0%
0%
(25-35 Resistance)
0.0%
0.0%
27%
70
4B
Seated Low Row (Lat Bar)
80%
CLEAN
SQUAT
TEACH PUSH JERK
200
315
Goal Wt
STRETCH
WEDNSDAY
75%
285
Incline
BENCH
1
265
175
PR'S
BREAKFAST
Exc
100%
Bwt
Shldr
LIFESTYLE HABITS
GALLON OF WATER
135
145
160
160
160
0
0
0
0
0
210
245
270
295
295
295
295
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
325
MONDAYS MEALS
MONDAY
Bench
450
17-Feb
BREAKFAST
LATE SNACK
Deadlift
SUNDAYS MEALS
Snatch
265
III Wk 1
Clean
POST WORK
POST WORK
POST WORK
Slider Leg Curls 2x10 (On Turf)
Keiser X-Pulldown 1x10ea

Foam Roll- 5 Min
Push-Up Bridge Manual Neck 1x10
Dyanmic Strap Stretch
Static Strap Stretch
Static Stretch
OVERTIME
OVERTIME
OVERTIME
Hip Girdle: Athletic Position Abd + Big Band 2x10ea
Core: Bridge Series 2x30ea
Shoulder:Diagonal Band Pull Aparts 2x10ea
Band Resisted Clamshells 2x10ea
KB Windmills 2x8ea
Side Lying Clock 2x8ea
Posterior Chain: Wide Stance Band Good Mornings 2x10
Shoulder:TRX Y,T,W's 2x10ea
1 leg Hip Thrust (shoulder's elevated on bench) 2x6ea
T Spine Peanut Ball Crunch 2x10
Hip Mobility: Hip Rocking 2x10ea

Lateral Wave Squats "kossack squats" 2x8ea
Core: Superman Planks 2x25-35sec
Hip Mobility: Goblet Squat 2x8 "3 sec pause in hole"
Ankle Mobility: Knee to Wall Ankle Mobs 2x8ea
TRX Fallouts 2x10
Lateral Squat + Ext Rotation 2x6ea
Lax/Softball/Baseball Calf Roll 2x45sec ea
5WU
3
3
3
3
3
PRO-AGILITY
L-DRILL
VERTICAL JUMP
BRD JUMP
CHIN-UPS
GOALS
CLEAN
SQUAT
BENCH
40YD DASH
PRO-AGILITY
L-DRILL
VERTICAL JUMP
BRD JUMP
CHIN-UPS
WINTER
MUST
"SOME PEOPLE SEE THINGS AS THEY ARE AND ASK WHY? CHAMPIONS DREAM THINGS AS THEY COULD BE AND ASK WHY NOT?"
LIST
WEDNESDAY
FRIDAY
PRE TRAINING PREP
PRE TRAINING PREP
Calve
Hamstring
IT Band
Glute
Quad Hip/Hip Flexor
Groin
Upperback
Lats
X-Over Glute
Hamtstring
Groin
Patella
FOAM ROLL
Calve
Hamstring'
IT Band
Quad/Hip Flexor
Groin
Shins
Frog Stretch- 20sec

Standing Figure 4 Stretch- x15sec ea
Hurdles Lateral Over/Under

Lunge EB Touch + Hamtring 2x2el
MOBILITY
Hip Flexor Stretch + Inside Reach x20sec

Strider Stretch x6ea
Quad Hip Activation

Hip Abduction x6
Hip Circles Forward/Backward x6
Back Straight Leg Raise x6
Outside Straight Leg Raise x6
Single Leg Hip Lift + Hamstring Kick x8ea
ACTIVATE
Big Band Activation

Squat
Good Morning
Athletic Position Abduction
X-Band Walks
Band Scap Rows
ACTIVATE
MONDAY
PRE TRAINING PREP
FOAM ROLL
17
MOBILITY
Feb
ACTIVATE
WK 1
FOAM ROLL
III
MOBILITY
Block
Mini-Band
Straight Leg Shuffle
Squat Shuffle
Wide March
Performance Prep
Jumping Jacks/Seal Claps x10

Prisoner Squat x5, Split Squat x5ea
Prisoner Squat x5, Kossack Squat x5ea
Stride 2x50yds
Gate Swings 1x5
Side Shuffle + Arm Swing 2x20yds
Gate Swings 1x5

Lunge x3ea, Lateral Lunge x3ea
Rotational Lunge x3ea, Kossack Squat x5ea
IN-PLACE
Knee Pull + Lunge & Reach x3ea
Ankle Pull Into Lateral Squat x3ea
Toe Touch x5ea
Wide-Outs 2x5sec
Power Speed Drills
Ankling- 2x10yds
IN-PLACE
Stationary Mountain Cimber + Glute Stretch x5ea
Supine Hamstring Kicks + ABD/ADD x5ea
Standing Hip Circles Backwards x5ea
Ankle Pops 2x10
Power Speed Drills
Backwards Skip Open Hip- 2x15yds
Lateral Rapid High Knee- 2x15yds(5-5-5)
IN-PLACE
Groiners x5
Toe Touch x5ea
Reverse Lunge + Straight Leg Kick x5ea
Scissors 2x5sec
Power Speed Drills
A-Skips- 2x15yds
LINEAR MAX VELOCITY EMPHASIS
MULTI DIRECTIONAL EMPHASIS
PLYO'S
MECHANICS
Mechanics
Lunge Position Arm Swing Progression 1xea
PLYO'S
Depth Drop + 2 Hurdle Jump + Stick

4x
Depth Drop + MB U-Hand Throw

10x
Resisted Broad Jumps (Turf Cords)

2x3 With, 1x3 Without
Speed Bounds/Power Skips

3x25yds
Split Squat Jumps

3x5ea
ACCELERATION
MULTI DIRECTIONAL
Sled Sprints
4x20yds
ACCELERATION
Heavy Sled Drags
3x15yds
40 Starts
3x10yds
MAX VELOCITY
COMPETITIVE
Inn & Outs

2x60yds
(20yds 90%, 20yds 75%, 20yds 90%)
COMPETITIVE
Prisoner Starts
2x10yds
Push-Up Start (1 Leg Forwad)
2x10yds
POWER ZONE
POWER ZONE
POWER ZONE
Anti-Extension: TRX Fall-Outs 2x6
Hip Flexion: Stability Ball Knee In's 2x8
Dynamic Stabilization: Push-Up Bridge T 2x6ea
MB Ball (Anti-Rot): Hip Toss 2x8ea (12lbs)
Anti-Rotation: Hold + Punch Overhead 2x6ea (Keiser)
Anti-Lateral Flexion: Off-Set KB Carries 2x20yds
FOOTBALL
MASTER
OVERTIME:
Corrective
SEASON
OFF-SEASON
LIFESTYLE HABITS
195
B. Squat
385
265
230
315
H. Clean
Jerk
F. Squat
LIFESTYLE HABITS
THURSDAY MEALS
GALLON OF WATER
BREAKFAST
GALLON OF WATER
SNACK
FISH OIL
SNACK
FISH OIL
SNACK
FISH OIL
LUNCH
GREEN TEA
LUNCH
GREEN TEA
LUNCH
GREEN TEA
SNACK
5 FRUIT/VEGGIE
SNACK
5 FRUIT/VEGGIE
SNACK
5 FRUIT/VEGGIE
DINNER
FOAM ROLL
DINNER
FOAM ROLL
DINNER
FOAM ROLL
STRETCH
LATE SNACK
STRETCH
LATE SNACK
FRIDAY
40YD DASH
EXERCISE
Rep
Wt
Exc
EXERCISE
Rep
Wt
Exc
EXERCISE
Rep
Wt
55.0%
HANG SNATCH
55.0%
CLEAN
60.0%
60.0%
65.0%
Pair with
60.0%
63.0%
Pair with
KB Swings 3x8
68.0%
75.0%
*First 3 Sets
70.0%
*First 3 Sets
63.0%
3
3
3
3
3
Pair with
3
3
3
3
3
*First 3 Sets
83.0%
3
3
3
2
2
2
70.0%
BACK SQUAT
55.0%
Pair with
63.0%
70.0%
*First 3 Sets
82.0%
2
100%
385
82.0%
82.0%
82.0%
3
0%

(Record Weight)
0.0%
(More Weight Than Last Week!)
0.0%
315
0.0%
0.0%
6,8,10
6,8,10
6,8,10
10ea
10ea
10ea
6ea
6ea
6ea
75
75
75
3
3
3
4
4
4
4+
6,7,8
6,7,8
6,7,8
6,7,8
0.0%
0.0%
0.0%
0.0%
4A
Blast Strap Push-Ups
100%
Pair with
265
4B
(33-43 Resistance)
and
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
4C
78.0%
0%
78.0%
78.0%
35%
95
63.0%
2
105%
405

Pair with
68.0%
75.0%
*First 3 Sets
82.0%
82.0%
60.0%
68.0%
75.0%
55%
180
75.0%
8,10,12
8,10,12
8,10,12
5el
5el
5el
110
120
125
125
125
0
0
0
0
0
245
275
305
330
330
0
0
0
0
0
0
110
120
135
135
0
0
0
0
0
0
0
145
145
145
6ea
6ea
6ea
0
0
0
6
6
6
6
6
6
6
6
6
0.0%
0.0%
0.0%
0.0%
4A
TRX V-Grip Rows
0%
Pair with
0
4B
190
and
0.0%
0.0%
0.0%
75.0%
75.0%
75.0%
4C
Stability Ball Stir The Pot
0.0%
60%
0.0%
0.0%
0%
100%
265
82.0%
3
3
3
4
4
4
4+
6el
6el
6el
8
8
8
160
180
200
220
220
220
0
0
0
0
175
175
175
175
175
175
0
0
0
0
0
180
205
230
265
265
265
265
0
55
55
55
160
160
160
10ea
10ea
10ea
0
0
0
83.0%
83.0%
2
100%
315
PAUSE FRONT SQUAT
56.0%
Pair with
Hurdle Jumps 4x3
56.0%
56.0%
*Last 4 Sets
56.0%
56.0%
56.0%
3
100%
325
BENCH
55.0%
Pair with
63.0%
70.0%
*Last 4 Sets
82.0%
82.0%
82.0%
4A
SL DB RDL (2 DB's)
210
and
75.0%
75.0%
75.0%
75.0%
75.0%
75.0%
4C
0.0%
0%
(28-38 Resistance)
0.0%
0.0%
27%
70
4B
80%
CLEAN
SQUAT
TEACH PUSH JERK
200
315
Goal Wt
STRETCH
WEDNSDAY
75%
285
Incline
BENCH
1
265
175
PR'S
BREAKFAST
Exc
100%
Bwt
Shldr
LIFESTYLE HABITS
GALLON OF WATER
145
160
170
185
185
0
0
0
0
0
210
245
270
315
315
315
315
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
325
MONDAYS MEALS
MONDAY
Bench
450
24-Feb
BREAKFAST
LATE SNACK
Deadlift
SUNDAYS MEALS
Snatch
265
III Wk 2
Clean
POST WORK
POST WORK
POST WORK

Foam Roll- 5 Min
Static Stretch
OVERTIME
OVERTIME
OVERTIME
KB Windmills 2x8ea

TRX Fallouts 2x12
5WU
3
3
3
3
3
PRO-AGILITY
L-DRILL
VERTICAL JUMP
BRD JUMP
CHIN-UPS
GOALS
CLEAN
SQUAT
BENCH
40YD DASH
PRO-AGILITY
L-DRILL
VERTICAL JUMP
"CHAMPIONSHIPS ARE WON BY THOSE WHO EMBRACE HARDWORK AND HAVE THE MENTAL DISCIPLINE TO TOLERATE DISCOMFORT"
BRD JUMP
CHIN-UPS
WINTER
MUST
LIST
WEDNESDAY
FRIDAY
PRE TRAINING PREP
PRE TRAINING PREP
Calve
Hamstring
IT Band
Glute
Quad Hip/Hip Flexor
Groin
Upperback
Lats
X-Over Glute
Hamtstring
Groin
Patella
FOAM ROLL
Calve
Hamstring'
IT Band
Quad/Hip Flexor
Groin
Shins
Frog Stretch- 20sec

Hurdles Lateral Over/Under

Lateral Lunge EB Touch + Hamtring 2x2el
MOBILITY

Quad Hip Activation

Hip Abduction x6
ACTIVATE
Big Band Activation

Squat
Good Morning
X-Band Walks
Band Scap Rows
ACTIVATE
MONDAY
PRE TRAINING PREP
FOAM ROLL
24
MOBILITY
Feb
ACTIVATE
WK 2
FOAM ROLL
III
MOBILITY
Block
Mini-Band
Squat Shuffle
Wide March
Performance Prep

Prisoner Squat x5, Split Squat x5ea
Prisoner Squat x5, Kossack Squat x5ea
Stride 2x50yds
Gate Swings 1x5
Side Shuffle + Arm Swing 2x20yds
Gate Swings 1x5

IN-PLACE
Toe Touch x5ea
Wide-Outs 2x5sec
Power Speed Drills
Rapid High Knees- 2x10yds
IN-PLACE
Ankle Pops 2x10
Power Speed Drills
IN-PLACE
Groiners x5
Toe Touch x5ea
Scissors 2x5sec
Power Speed Drills
A-Skips- 2x15yds
PLYO'S
MECHANICS
Mechanics
PLYO'S
Depth Drop + 2 Hurdle Jump + Broad Jump & Stick

4x
Depth Drop + MB U-Hand Throw

8x (15lb MB)

Speed Bounds/Power Skips

3x25yds
Split Squat Jumps

3x5ea
ACCELERATION
MULTI DIRECTIONAL
ACCELERATION
Sled Sprints
3x20yds
Prowler March
3x15yds
Contrast with
Contrast with
40 Starts
3x20yds
40 Starts
3x15yds
MAX VELOCITY
COMPETITIVE
Flying 30's
2x30yds
(15yd Build-Up Zone)
COMPETITIVE
2 Point Sprinter Starts
2x10yds
Supine Start (Knees Bent)
2x10yds
POWER ZONE
POWER ZONE
POWER ZONE
FOOTBALL
MASTER
OVERTIME:
Corrective
SEASON
OFF-SEASON
LIFESTYLE HABITS
195
B. Squat
265
230
315
H. Clean
Jerk
F. Squat
LIFESTYLE HABITS
THURSDAY MEALS
BREAKFAST
GALLON OF WATER
BREAKFAST
GALLON OF WATER
SNACK
FISH OIL
SNACK
FISH OIL
SNACK
FISH OIL
LUNCH
GREEN TEA
LUNCH
GREEN TEA
LUNCH
GREEN TEA
SNACK
5 FRUIT/VEGGIE
SNACK
5 FRUIT/VEGGIE
SNACK
5 FRUIT/VEGGIE
DINNER
FOAM ROLL
DINNER
FOAM ROLL
DINNER
FOAM ROLL
STRETCH
LATE SNACK
STRETCH
LATE SNACK
FRIDAY
Rep
Wt
Exc
EXERCISE
Rep
Wt
Exc
EXERCISE
Rep
Wt
60.0%
HANG SNATCH
57.0%
60.0%
62.0%
66.0%
Pair with
KB Swings 3x8
68.0%
75.0%
*First 3 Sets
75.0%
*First 3 Sets
66.0%
115
125
130
130
130
0
0
0
0
0
265
290
325
355
355
0
0
0
0
0
0
115
125
140
140
0
0
0
0
0
0
0
150
150
0
CLEAN
Pair with
3
3
3
3
3
65.0%
72.0%
160
170
190
200
200
0
0
0
0
0
210
245
270
310
335
335
335
355
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Pair with
3
3
3
3
3
*First 3 Sets
83.0%
3
3
3
2
1
1
1
1
160
180
200
220
230
230
230
245
0
0
185
185
185
185
185
185
0
0
0
0
0
180
205
230
260
285
285
285
300
70
70
0
170
170
0
BACK SQUAT
55.0%
Pair with
63.0%
70.0%
*First 3 Sets
80.0%
2
100%
385
87.0%
87.0%
87.0%
92.0%
3
0%

(Record Weight)
0.0%
(More Weight Than Last Week!)
0.0%
315
0.0%
0.0%
3
3
3
2
2
2
2-4
2-4
4,5,6
4,5,6
4,5,6
4,5,6
0.0%
0.0%
0.0%
0.0%
4A
Blast Strap Push-Ups + Wt
100%
Pair with
265
4B
(33-43 Resistance)
and
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
4C
82.0%
0%
88.0%
0.0%
35%
95
6,8,10
6,8,10
6ea
6ea
12ea
12ea
80
85
0
66.0%
2
105%
405

Pair with
*First 3 Sets
5
5
5
88.0%
5
88.0% 5 + 5 Sec Iso
72.0%
80.0%
65.0%
70.0%
78.0%
55%
180
78.0%
6
6
6
6
0.0%
0.0%
0.0%
0.0%
4A
TRX V-Grip Rows
0%
Pair with
0
4B
190
and
0.0%
0.0%
0.0%
78.0%
78.0%
0.0%
4C
0.0%
60%
0.0%
0.0%
0%
8,10,12
8,10,12
7ea
7ea
5el
5el
0
0
0
100%
265
86.0%
86.0%
86.0%
92.0%
2
100%
315
PAUSE FRONT SQUAT
59.0%
Pair with
Hurdle Jumps 4x3
59.0%
59.0%
*Last 4 Sets
59.0%
59.0%
59.0%
3
100%
325
BENCH
55.0%
Pair with
63.0%
70.0%
*Last 4 Sets
80.0%
87.0%
87.0%
87.0%
92.0%
4A
SL DB RDL (2 DB's)
210
and
80.0%
80.0%
0.0%
80.0%
80.0%
0.0%
4C
0.0%
0%
(28-38 Resistance)
0.0%
0.0%
32%
85
4B
80%
CLEAN
40YD DASH
EXERCISE
75.0%
315
Goal Wt
SQUAT
PUSH JERK
200
285
Incline
STRETCH
WEDNSDAY
75%
175
Shldr
BENCH
1
265
Bwt
PR'S
LIFESTYLE HABITS
GALLON OF WATER
Exc
100%
325
MONDAYS MEALS
MONDAY
Bench
450
3-Mar
BREAKFAST
LATE SNACK
Deadlift
385
SUNDAYS MEALS
Snatch
265
IIIWk 3
Clean
POST WORK
POST WORK
POST WORK
Static Stretch
OVERTIME
OVERTIME
OVERTIME
KB Windmills 2x8ea

TRX Fallouts 2x12
5WU
3
3
3
3
3
3
3
3
2
2
2
2-4
2-4
6el
6el
8
8
12ea
12ea
0
0
0
"DON'T TALK ABOUT IT BE ABOUT IT"
PRO-AGILITY
L-DRILL
VERTICAL JUMP
BRD JUMP
CHIN-UPS
GOALS
CLEAN
SQUAT
BENCH
40YD DASH
PRO-AGILITY
L-DRILL
VERTICAL JUMP
BRD JUMP
CHIN-UPS
WINTER
MUST
LIST
WEDNESDAY
FRIDAY
PRE TRAINING PREP
PRE TRAINING PREP
Calve
Hamstring
IT Band
Glute
Quad Hip/Hip Flexor
Groin
Upperback
Lats
X-Over Glute
Hamtstring
Groin
Patella
FOAM ROLL
Calve
Hamstring
IT Band
Quad/Hip Flexor
Groin
Shins
Frog Stretch- 20sec

Squat To Stand x8
Lunge Elbow Touch + Hamstring 3x3el (Stationary)
MOBILITY

Quad Hip Activation

Hip Abduction x6
ACTIVATE
Big Band Activation

Squat
Good Morning
X-Band Walks
Band Scap Rows
ACTIVATE
MONDAY
PRE TRAINING PREP
FOAM ROLL
MOBILITY
Mar
ACTIVATE
WK 3
FOAM ROLL
III
MOBILITY
Block
Mini-Band
Squat Shuffle
Wide March
Performance Prep
Side Shuffle + Arm Swing x40yds Flip At 20

Prisoner Squat x5
Stride 40yds
Split Squat x5el, Kossack Squat x5ea
Stride 2x50yds
Gate Swings 1x5

IN-PLACE
Toe Touch x5ea
Wide-Outs 2x5sec
Power Speed Drills
Ankling- 2x10yds
IN-PLACE
Ankle Pops 2x10
IN-PLACE
Groiners x5
Toe Touch x5ea
Scissors 2x5sec
Power Speed Drills
A-Skips- 2x15yds
Power Speed Drills

Mechanics
PLYO'S
MECHANICS
PLYO'S
Depth Drop + 2 Hurdle Jump + 2 Broad Jump & Stick

4x
Depth Drop + MB Chest Throw

5x (15lb MB)

3 Broad Jumps + Stick (Compete)

3x
ACCELERATION
MULTI DIRECTIONAL
ACCELERATION
Sled Sprints
3x20yds
Prowler Sprint
3x15yds
Contrast with
Contrast with
40 Starts
3x10yds
40 Starts
3x15yds
MAX VELOCITY
POWER ZONE
COMPETITIVE
POWER ZONE
COMPETITIVE
POWER ZONE
FOOTBALL
MASTER
OVERTIME:
Corrective
SEASON
OFF-SEASON
LIFESTYLE HABITS
195
B. Squat
385
265
230
315
H. Clean
Jerk
F. Squat
LIFESTYLE HABITS
THURSDAY MEALS
BREAKFAST
GALLON OF WATER
BREAKFAST
GALLON OF WATER
SNACK
FISH OIL
SNACK
FISH OIL
SNACK
FISH OIL
LUNCH
GREEN TEA
LUNCH
GREEN TEA
LUNCH
GREEN TEA
SNACK
5 FRUIT/VEGGIE
SNACK
5 FRUIT/VEGGIE
SNACK
5 FRUIT/VEGGIE
DINNER
FOAM ROLL
DINNER
FOAM ROLL
DINNER
FOAM ROLL
STRETCH
LATE SNACK
STRETCH
LATE SNACK
FRIDAY
Rep
Wt
Exc
EXERCISE
Rep
Wt
Exc
EXERCISE
Rep
Wt
55.0%
HANG SNATCH
57.0%
55.0%
62.0%
66.0%
Pair with
KB Swings 3x8
60.0%
67.0%
*First 3 Sets
68.0%
*First 3 Sets
66.0%
115
125
130
130
130
0
0
0
0
0
275
305
340
375
0
0
0
0
0
0
0
115
125
140
140
0
0
0
0
0
0
0
135
135
0
HANG CLEAN
Pair with
Lateral Leg Swings 3x10el
3
3
3
3
3
60.0%
65.0%
125
140
150
155
155
0
0
0
0
0
210
245
270
290
310
325
345
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Pair with
Band Lat Stretch 3x15sec
3
3
3
3
3
*First 3 Sets
73.0%
3
3
3
2
2
2
145
160
180
195
210
210
0
0
0
0
105
115
125
135
135
0
0
0
0
0
0
180
205
230
245
260
275
295
0
185
185
0
65
65
0
2
100%
385
BACK SQUAT
55.0%
Pair with
Toe Touch Squat 3x3
63.0%
70.0%
*First 3 Sets
75.0%
80.0%
85.0%
5
4
3
2
2
5x1
90.0%
3
0%
FAT GRIP CHIN-UPS + Wt

(Record Weight)
315
0.0%
0.0%
0.0%
6,7,8
6,7,8
6,7,8
0.0%
0.0%
0.0%
0.0%
0.0%
4A Blast Strap Push-Ups + Wt(Feet Ele)
Pair with
265
4B
Keiser Lunge Chop
(25-35 Resistance)
0%
0
and
100%
4C
Seated Low Row
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
6,8,10
6,8,10
75.0%
10-15
10-15
75.0%
0.0%
60%
195
10ea
10ea
POST WORK
145
145
0
66.0%
2
110%
425
SHLDRS ELEVATED BB HIP THRUST 65.0%

Pair with
Band Hip Flexor Stretch + Reach 3x15sec
72.0%
80.0%
*First 3 Sets
88.0%
BARBELL ROW TO PRESS
6
6
6
6+5Sec Iso
6
6
6
6
65.0%
70.0%
78.0%
55%
180
78.0%
0.0%
0.0%
0.0%
0.0%
4A
TRX Inverted Rows
0%
Pair with
0
4B
Barbell Rev Lunge
190
(Front Foot Elevated)

and
0.0%
0.0%
0.0%
70.0%
70.0%
0.0%
4C
0.0%
60%
8,10,12
8,10,12
7ea
7ea
0.0%
0.0%
0%
5el
5el
0
0
0
100%
265
80.0%
80.0%
2
50%
195
BARBELL RFESS
55.0%
Pair with
Single Leg Hurdle Jumps 2x5el
60.0%
65.0%
*Last 2 Sets
70.0%
70.0%
3
100%
325
BENCH
55.0%
Pair with
Pillar Pec Stretch
63.0%
70.0%
*First 3 Sets
75.0%
80.0%
85.0%
5el
5el
5el
5el
5el
5
4
3
2
2
5x1
90.0%
4A
RDL
95
and
70.0%
70.0%
0.0%
70.0%
70.0%
0.0%
4C
Keiser Lunge Lift
0.0%
0%
(30-40 Resistance)
0.0%
0.0%
100%
265
4B
1-Arm DB Row (Fat Grip)
35%
CLEAN
40YD DASH
EXERCISE
68.0%
315
Goal Wt
SQUAT
SPLIT JERK
200
285
Incline
STRETCH
WEDNSDAY
75%
175
Shldr
BENCH
1
230
Bwt
PR'S
LIFESTYLE HABITS
GALLON OF WATER
Exc
100%
325
MONDAYS MEALS
MONDAY
Bench
450
17-Mar
BREAKFAST
LATE SNACK
Deadlift
SUNDAYS MEALS
Snatch
265
IV Wk 1
Clean
POST WORK
POST WORK
Single Leg Back Extension 2x8el
Face Pulls 2x10
Neck Machine 1x10ea
Static Stretch
OVERTIME
OVERTIME
OVERTIME
6
6
8ea
8ea
10ea
10ea
Hip Girdle: Mini Band St. Leg Shuffle (toes in)2x10stepsea
Core: Side Elbow Bridge + Row 2x8ea (2 sec pause)
Shoulder:Incline Y, T, L (Retract scap 1st) 2x8ea
1 Leg Hip Lift + Abduction 2x6ea
Trx Knee Tucks + Bridge 2x10 + 20 Sec
Reach Roll & Lift 2x6ea
Posterior Chain: SL Band Good Mornings 2x6ea
Shoulder:Underhand Grip Band Pull Aparts 2x20
Wt'd 1 leg Hip Thrust (shoulder's on bench) 2x8ea
T Spine Peanut Ball 1 Arm Y Raise 2x6ea
Hip Mobility: Quad Adductor Mobs 2x10ea

PVC OH Squat , OH Shuffle 2x10ea
Core: Wt'd Elbow Bridge 2x30 (45-90lbs)
Hip Mobility: Goblet Lateral Lunge 2x5ea(toes in)
Ankle Mobility:Tri Planar Ankle Mobs 2x5ea
Ab Wheel Rollouts & Hold (5 sec pause) 2x5
Band Hip Flexor Stretch (face away from rack) 1x30sec ea
Calf Lax Ball Roll + Calf Stretch 2x20 sec ea
"EMBRACE THE PROCESS"
0
0
0
PRO-AGILITY
L-DRILL
VERTICAL JUMP
BRD JUMP
CHIN-UPS
GOALS
CLEAN
SQUAT
BENCH
40YD DASH
PRO-AGILITY
L-DRILL
VERTICAL JUMP
BRD JUMP
CHIN-UPS
WINTER
MUST
LIST
WEDNESDAY
FRIDAY
PRE TRAINING PREP
PRE TRAINING PREP
Calve
Hamstring
IT Band
Glute
Quad Hip/Hip Flexor
Groin
Upperback
Lats
X-Over Glute
Hamtstring
Groin
Patella
FOAM ROLL
Calve
Hamstring
IT Band
Quad/Hip Flexor
Groin
Shins
Frog Stretch- 20sec

Squat To Stand x8
MOBILITY

Quad Hip Activation

Hip Abduction x6
ACTIVATE
Big Band Activation

Squat
Good Morning
X-Band Walks
Band Scap Rows
ACTIVATE
MONDAY
PRE TRAINING PREP
FOAM ROLL
17
MOBILITY
Mar
ACTIVATE
WK 1
FOAM ROLL
IV
MOBILITY
Block
Mini-Band
Squat Shuffle
Wide March
Performance Prep

Prisoner Squat x5
Stride 40yds
Stride 2x50yds
Gate Swings 1x5

IN-PLACE
Toe Touch x5ea
Wide-Outs 2x5sec
Power Speed Drills
Ankling- 2x10yds
IN-PLACE
Ankle Pops 2x10
IN-PLACE
Groiners x5
Toe Touch x5ea
Scissors 2x5sec
Power Speed Drills
A-Skips- 2x15yds
Power Speed Drills

Mechanics
Seated Arm Swing Progression 1xea
PLYO'S
MECHANICS
Side/Side Quick Hop Box Jumps

2x5ea
Forward Alternating Box Jumps
2x5ea
Lateral Alternating Box Jumps
2x5ea
PLYO'S
Depth Drop + 3 Hurdle Jump + Brd Jump
4x
MB U-Hand Throw 3x3 (15lb MB)

Pair with
3x3
Out & Ups

2x3
ACCELERATION
MULTI DIRECTIONAL
Resisted Harness Sprints

3x20yds
ACCELERATION
Prowler Sprint (Light Wt)
3x15yds
Contrast with
40 Starts
3x15yds
COMPETITIVE
COMPETITIVE
COMPETITIVE
Ground Starts
2x10yds
POWER ZONE
POWER ZONE
POWER ZONE
Anti-Extension: TRX Bodysaws 2x10
Hip Flexion: Stability Ball Pike-Ups 3x8
MB Ball (Anti-Rot): Alternating Hip Toss 2x5ea (12lbs)
Anti-Rotation: Athletic Position Shuffle + Hold 1x3ea
FOOTBALL
MASTER
OVERTIME:
Corrective
SEASON
OFF-SEASON
LIFESTYLE HABITS
LIFESTYLE HABITS
GALLON OF WATER
SNACK
FISH OIL
SNACK
FISH OIL
LUNCH
GREEN TEA
LUNCH
GREEN TEA
LUNCH
GREEN TEA
SNACK
5 FRUIT/VEGGIE
SNACK
5 FRUIT/VEGGIE
SNACK
5 FRUIT/VEGGIE
DINNER
FOAM ROLL
DINNER
FOAM ROLL
DINNER
FOAM ROLL
STRETCH
LATE SNACK
STRETCH
LATE SNACK
Rep
Wt
Exc
0.0%
68.0%
72.0%
0%
0.0%
0.0%
*First 2 Sets
72.0%
140
155
165
165
165
0
0
0
0
0
220
250
270
290
290
290
290
0
0
0
0
105
115
125
125
0
0
0
0
0
0
0
0
0
0
Pair with
Band Lat Stretch 2x15sec
3
3
3
3
3
57.0%
Pair with
Toe Touch Squat 2x3
65.0%
70.0%
*First 2 Sets
75.0%
3
3
3
3
3
3
3
75.0%
75.0%
75.0%
Barbell Row To Press

Pair with
175
60.0%
67.0%
70.0%
70.0%
TRX Inverted Rows (Add Wt)
0.0%
6
6
6
6-8
3x8,10,12
0.0%
and
Keiser Lunge Chop (25-35 Res)

4A
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
4C
0.0%
0%
0.0%
0.0%
0%
0
4B
0%
3x12ea
POST WORK
0
0
0
325
Bwt
175
285
315
Shldr
Incline
Goal Wt
EXERCISE
0.0%
0.0%
2
0%
0.0%
0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
4A
0.0%
0.0%
0.0%
70.0%
70.0%
0.0%
4C
0.0%
0%
0.0%
0.0%
0%
0
4B
0%
SQUAT
BENCH
THURSDAY
Rep
40YD DASH
Wt
Exc
EXERCISE
Rep
Wt
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
HANG CLEAN
55.0%
Pair with
Band Hip Flexor Stretch + Reach 2x15sec
60.0%
65.0%
*First 2 Sets
70.0%
3
3
3
3
3
3
145
160
170
185
200
200
0
0
0
0
185
210
230
245
245
245
245
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
100%
265
75.0%
75.0%
2
100%
325
BENCH
57.0%
Pair with
Pillar Pec Stretch 2x15sec
65.0%
70.0%
*First 2 Sets
75.0%
3
3
3
5
5
5
5
75.0%
75.0%
75.0%
3
0%
CLEAN
STRETCH
WEDNSDAY
BACK SQUAT
Bench
450
PR'S
LIFESTYLE HABITS
FISH OIL
60.0%
55%
THURSDAY MEALS
SNACK
72.0%
Deadlift
24-Mar
BREAKFAST
EXERCISE
315
F. Squat
GALLON OF WATER
SPLIT JERK
385
230
Jerk
BREAKFAST
265
H. Clean
GALLON OF WATER
Exc
100%
385
MONDAYS MEALS
MONDAY
230
B. Squat
BREAKFAST
LATE SNACK
100%
195
SUNDAYS MEALS
Snatch
265
IV Wk 2
Clean
Chin-Ups + Wt
Pair with
0.0%
0.0%
0.0%
0.0%
Single Leg MB Hip Lifts
0.0%
6,7,8
6,7,8
6,7,8
6,7,8 + Iso
3x8el
0.0%
and
0.0%
Keiser Lunge Lift (30-40 Res)

4A
3x12ea
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
4C
0.0%
0%
0.0%
0.0%
0%
0
4B
0%
POST WORK
0
0
0
PRO-AGILITY
L-DRILL
VERTICAL JUMP
BRD JUMP
CHIN-UPS
GOALS
CLEAN
SQUAT
BENCH
40YD DASH
PRO-AGILITY
L-DRILL
VERTICAL JUMP
BRD JUMP
CHIN-UPS
WINTER
MUST
LIST
POST WORK
Single Leg Back Extension 2x8el
Neck Machine 1x10ea
Static Stretch
OVERTIME
OVERTIME
OVERTIME
Hip Girdle: Mini Band St. Leg Shuffle (toes in)2x10stepsea
Core: Side Elbow Bridge + Row 2x8ea (2 sec pause)
Shoulder:Incline Y, T, L (Retract scap 1st) 2x8ea
1 Leg Hip Lift + Abduction 2x6ea
Trx Knee Tucks + Bridge 2x10 + 20 Sec
Reach Roll & Lift 2x6ea
Posterior Chain: SL Band Good Mornings 2x6ea
Shoulder:Underhand Grip Band Pull Aparts 2x20
Wt'd 1 leg Hip Thrust (shoulder's on bench) 2x8ea
T Spine Peanut Ball 1 Arm Y Raise 2x6ea
Hip Mobility: Quad Adductor Mobs 2x10ea

PVC OH Squat , OH Shuffle 2x10ea
Core: Wt'd Elbow Bridge 2x30 (45-90lbs)
Hip Mobility: Goblet Lateral Lunge 2x5ea(toes in)
Ankle Mobility:Tri Planar Ankle Mobs 2x5ea
Ab Wheel Rollouts & Hold (5 sec pause) 2x5
Band Hip Flexor Stretch (face away from rack) 1x30sec ea
Calf Lax Ball Roll + Calf Stretch 2x20 sec ea
"IF YOUR NOT WILLING TO PUT IN THE EFFORT, DON'T EXPECT ANYTHING IN RETURN"
Block
IV
WK 2
Mar
24
FOAM ROLL
Frog Stretch- 20sec

MOBILITY
Squat To Stand x8
ACTIVATE
Big Band Activation

Squat
Good Morning
X-Band Walks
Band Scap Rows
Mini-Band
Squat Shuffle
Wide March
ACTIVATE
Upperback
Lats
X-Over Glute
Hamtstring
Groin
Patella
ACTIVATE
Calve
Hamstring
IT Band
Glute
Quad Hip/Hip Flexor
Groin
FOAM ROLL
PRE TRAINING PREP
MOBILITY
THURSDAY
PRE TRAINING PREP
FOAM ROLL
WEDNESDAY
MOBILITY
MONDAY
PRE TRAINING PREP
Performance Prep

Prisoner Squat x5
Stride 40yds

IN-PLACE
Toe Touch x5ea
Wide-Outs 2x5sec
Power Speed Drills
Ankling- 2x10yds
IN-PLACE
Groiners x5
Toe Touch x5ea
Scissors 2x5sec
Power Speed Drills
A-Skips- 2x15yds
Mechanics
Seated Arm Swing Progression 1xea
PLYO'S
MECHANICS
PLYO'S
Depth Drop + 3 Hurdle Jump + Brd Jump
4x
MB U-Hand Throw 3x3 (15lb MB)

Pair with
3x3
ACCELERATION
MULTI DIRECTIONAL
ACCELERATION
Heavy Sled Drags

2x15yds
Prowler Sprint (Light Wt)

3x15yds
Contrast with
Contrast with
40 Starts
2x10yds
40 Starts
3x15yds
Multi-Directional
COMPETITIVE
COMPETITIVE
Pro-Agility
First 5 & Back 2x
POWER ZONE
POWER ZONE
POWER ZONE
Anti-Extension: TRX Bodysaws 2x10
Hip Flexion: Stability Ball Pike-Ups 3x8
MB Ball (Anti-Rot): Alternating Hip Toss 2x5ea (12lbs)
Anti-Rotation: Athletic Position Shuffle + Hold 1x3ea

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MASTER

Core, Posterior Chain

Shoulder Elevated Hip Thrust 2x12ea

Supine Pulldown ASLR 2x5el

1/2 Kneeling PVC Ankle Mobilization 2x12ea

Slant Board Stretch 2x30sec ea

AB Wheel Rollouts 2x12

Prone Dowel Floor Slides 2x15

295Knee To Wall Ankle Mobilizations 3x5ea 68.0%

Neutral Grip Chin-Ups

KB Single Leg Squat (1 kb)

Kneeling 1-Arm DB OH Press

1-Arm Lat Pull-Down

Cook Hip Lifts 2x8el

Dynamic Rope Stretch

KB Waiters Walk 2x20yds ea 40-60lbs

Band Ankle Rotations 2x30sec ea

4-Way Manual Neck 1x10ea

Static Rope Stretch

Dynamic Floor Stretch

WEDNESDAY HOURS OF SLEEP

MONDAY HOURS OF SLEEP

Hip Mobility: Kneeling Rock Backs 2x15

Single Arm Y-Raise On Incline Bench 2x8ea

THE DREAM IS FREE BUT THE JOURNEY IS NOT

PRE TRAINING PREP

Linear Performance Prep #1

PRE TRAINING PREP

Linear Performance Prep #1

Lateral Performance Prep #1

Power Speed Drills

Power Speed Drills

Speed Skips- 2x15yds

Backward Skip Open Hip- 2x15yds

Straight Leg Bounding- 2x15yds

Lateral Rapid High Knees- 2x15yds (5-5-5)

Seated Arm Action 2x Progression

20yds, 1x, 90% Falling Start

20yds, 1x, 90% Lateral Start

LINEAR-MAX VELOCITY EMPHASIS

1-Leg Lateral Hurdle hops

Dynamic Stabilization: Push-Up Shoulder Tap 2x5ea

Med Ball: Side Toss 2x8ea

Anti Lateral Flexion:

Anti Lat/Flex Stab: Side Elbow Bridge 2x25sec ea

Anti Rotation: Athletic Position Holds 2x5ea (20sec)

Anti Extention: Body Saw 2x8

Hip Flexion: Slider Hip Flexion 2x6ea

Core, Posterior Chain

SUNDAY HOURS OF SLEEP

Neutral Grip Chin-Ups + wt

(Use Dip Belts For Weight)

KB Single Leg Squat (1 KB)

Stability Ball Triple Threat

TRX Inverted Row

4-Way Manual Neck 1x10ea

Cook Hip Lifts 1x8

Rice/Wrist Rollers 2xeach

Dynamic Floor Stretch

Static Rope Stretch

Dynamic Rope Stretch

Shoulder Elevated Hip Thrust 2x12ea