Brandons Fitness Plan

By Brandon Shields
Mr. Stewart
3rd hr.
3/20/16

The fitness program I designed supports my physical fitness and conditioning goals for
the upcoming football season. This plan includes working upper and lower body, cardio,
plyometrics and core. During the off season of any sport, but here specifically football, athletes
should use their time to gain muscle mass, improve power, maintain flexibility and work on
cardio. I have chosen to create a strength training program with the focus on power. Power for
this project is defined as being able to lift heavy weights but with more reps that found in a
strength workout. Unlike endurance with light weight for maximum reps, I usually lift for
power, which is heavy weight for fewer reps. This means lifting more weight, fewer times, but
not just a one-rep max. The last two reps in a power training session are technically in the
strengths category because they are lower in reps and higher in weights.
Physical power is important because it enhances the ability to play better as a defender;
blocking and pushing forward with momentum. Building mass and increasing power in the off
season will help me become physically stronger and ultimately a better football player. The
reason I developed the program the way that I did, is that it works both primary and secondary
muscles in a specific order giving me the best results. The workout was created using a variety
of lifts, exercises, and techniques including a warm-up and cool-down. The order of exercises
was created in a way that allows me to work one group of muscles while another group is
recovering. Recovery is important because over-working a muscle by not allowing recovery it is
counter-productive and has no benefit. Injuries can also occur when you dont allow muscles to
recover properly. Proper timing and order of a work-out maximizes results.
My design is also highly efficient regarding time management using forty-five minutes as
provided in a class period, excluding dressing. This plan focuses on lifting for power. Always
use a spotter in your workout if you need one, it is better to be safe than sorry. If you have
someone spot you, be prepared to return the favor and be a spotter for someone else.

Here is an exercise checklist for my plan. All quality workouts include both a warm-up
and a cool-down. The warm-up is designed to properly prepare a body for the workout. Each
workout session begins with a three to five minute warm up consisting of ballistic stretching with
cherry pickers, lunges, high knees, butt kicks toe touches and sprints. Cherry pickers use
muscles such as biceps femoris, biceps brachii, brachioradialis, deltoid, pectorals major and
gastrocnemius. Lunges incorporate hamstring, adductor longus and the gastrocnemius. High
knees, stretches out the groin, the gracilis and the Sartorius. Butt kicks stretch out the quads
(Sartorius, rectus femoris, vastus laterals, and vastus medialis) and toe touches stretch out the
hamstring. Just as important as the warm-up, cool-downs help to restore the body to pre-work
out status, including heart rate and blood pressure. Cool-downs for two to three minutes are a
lower intensity set of your current exercise, a jog or some stretching. These are important to
prevent injuries and avoid crashing your muscle system. Roughly six minutes of a day will be
used for warm-up and cool-down. All quality and well balanced workout plans incorporate the
most important muscle, the heart.
Monday is the day to focus on the upper body. (Use a spotter as needed for safety)
Day
Monday

Total Time
8 minutes

Exercise
Bench Press

Sets
4

Reps
5

Weight
100 lbs

Monday

7 minutes

Dumb-bell Press

10

50-65-80 lbs

Muscles
deltoids, pectorals major and
minor, latissimus dorisi.
brachioradialis, biceps,
triceps, bicep brachii

Monday

6 minutes

4-Way Neck

10

15-25-35 lbs

neck, trapezius, pectorals

major

Monday

6 minutes

Shoulder Press

15

95 lbs

biceps, triceps, deltoids,

pectorals, trapezius, latissimus

Monday

6 minutes

Lat Pull-Down

20

80 lbs

dorisi
biceps, triceps, deltoids,
pectorals, trapezius, latissimus
dorisi

Tuesday focuses on the lower body. Weights increase/reps decrease

Day
Tuesday

Total Time
10 minutes

Exercise
Leg Curls

Sets
4

Reps
5

Weight
30,45,60 lbs

Muscles
Hamstrings, semitendinosus,
biceps femoris,
semimembranosus, gluteus
maximus

Tuesday

8 minutes

Hammer Press

5-1

201 390 lbs

Adductor longus, gracilis,

Sartorius, rectus femoris, vastus
laterals, vastus medialis, tibialis

Tuesday

5 minutes

Squats

10

185 200 lbs

anterior
Hamstrings, semitendinosus,
biceps femoris,
semimembranosus, gluteus
maximus, Adductor longus,
gracilis, Sartorius, rectus femoris,
vastus lateralis, vastus medialis,
tibialis anterior, deltoids,

Tuesday

9 minutes

Calf Raises

30

No weights

latissimus dorisi, trapezius

Gastrocnemius, soleus

Tuesday

7 minutes

Dumb Bell Lunge

20

70 100 lbs

Hamstrings, semitendinosus,
biceps femoris,
semimembranosus, gluteus
maximus, Adductor longus,
gracilis, Sartorius, rectus femoris,
vastus lateralis, vastus medialis,
tibialis anterior, deltoids,
latissimus dorisi, trapezius

Wednesday is designated to add heart, abdominals and core health. Cardio is heart; core is
latissimus dorisi, external oblique and abdominals. Cardio workouts include running ten laps
which is about eight minutes. Core strength is important, exercises such planks, side planks, leg
throws, sit ups. To balance the work out sit-ups, push-ups, and wall sits. Medicine ball throws
build core, balance and strength. Weight varies and this activity is done with a partner.

Day
Wednesday

Exercise
Running (Cardio)

Time/Reps
6 minutes
4 minute cool

Muscle
Heart, gastrocnemius,
quads, gluteus maximus,
biceps, abdominals, hip-

Wednesday

Front Planks (Core)

Wednesday

Side Planks (Core)

Wednesday

Plank Press (Core)

Wednesday

Leg Throws (Core)

Sets 30/1 minute

(1.5 minutes)
cool down 1 minute
Sets 30/1 minute
(1.5 minutes)
Cool down 1 minute
Sets 30/1 minute
(1.5 minutes)
Cool down 1 minute
Set 30/45/60
6.5 minutes

flexors
Abdominals, latissimus
dorisi, glutes, external
oblique,
Abdominals, latissimus
dorisi, glutes, external
oblique,
Abdominals, latissimus
dorisi, glutes, external
oblique,
Forearms, brachioradialis,
finger flexors, deltoids,
abdominals, quads, glutes,

Wednesday

Crunches (Abdominals)

Wednesday

Pushups (Upper & Core)

Wednesday

Medicine Ball Throws

(Core/Abdominals)

2 sets of 3 minutes each

Rest 1 minute between
2 sets of 3 minutes each
Rest 1 minute between
6 minutes (20 throws)

obliques,
Abdominals, latissimus
dorisi, glutes, external
oblique
Bicep, deltoid, quads,
gastrocnemius, tricep,
latissimus dorisi, glutes
Abdominals, latissimus
dorisi, glutes, external
oblique, bicep, tricep,
deltoid,

Thursday workouts focus on plyometrics but incorporates lower body too. This section
includes exercises that are explosive meaning with quick responses and movements of the
muscles. Plyometric drills include things like a bleacher runs, an agility course, L-drills, and
ladder drills. These exercises are meant for short movement with bursts of energy at intervals.
Day

Exercise

Sets

Times

Muscles

Thursday

Bleacher Runs

4 sets

2 minutes each with 1

minute rest between
(12 minutes)

Heart, gastrocnemius, quads, gluteus

maximus, biceps, abdominals, hipflexors, Hamstrings, semitendinosus,
biceps femoris, Adductor longus,
gracilis, Sartorius, rectus femoris,
vastus lateralis, vastus medialis, tibialis

Thursday

L -drills (Plyo)

Thursday

Agility Course
(Plyo)

anterior
Calf, bicep of the thy,

30 seconds each
(4 minutes)
30 seconds each
(3 minutes)

Heart, gastrocnemius, quads, gluteus

maximus, biceps, abdominals, hipflexors

Thursday

Thursday

L-Drill (Plyo)

Squats (Lower)

8 each

2 sets/ 10

Heart, gastrocnemius, quads, gluteus

30 seconds each
(4 minutes)

maximus, biceps, abdominals, hipflexors

Hamstrings, semitendinosus, biceps

5 minutes

femoris, semimembranosus, gluteus

maximus, Adductor longus, gracilis,
Sartorius, rectus femoris, vastus
lateralis, vastus medialis, tibialis

Thursday

Leg Curls (Lower)

85 & 100

anterior, deltoids,
Hamstrings, semitendinosus, biceps

2 sets/5 reps 5 minutes

femoris, semimembranosus, gluteus

maximus

Thursday

Hammer (Lower)
220 & 240 lbs

2 sets 5 reps

Adductor longus, gracilis, Sartorius,

5 minutes

rectus femoris, vastus lateralis, vastus

medialis, tibialis anterior

Friday is the day to focus on the upper body. (Use a spotter as needed for safety)
Day
Friday
Friday

Total Time
8 minutes

Exercise
Bench Press

Sets
4

Reps
5

Weight
100 lbs

deltoids, pectorals major and

Muscles

7 minutes

Bicep Curls

10

40 55 60

minor, latissimus dorisi.

Biceps and brachioradialis and
finger flexors.

Friday

6 minutes

4-Way Neck

10

15-25-35
lbs

neck, trapezius, pectorals major

Friday

9 minutes

Shoulder Press

15

95 lbs

biceps, triceps, deltoids, pectorals,

trapezius, latissimus dorisi

Friday

9 minutes

Lat Pull-Down

20

80 lbs

biceps, triceps, deltoids, pectorals,

trapezius, latissimus dorisi

Every training program needs to have allowances for the exception. No dress days are
for an injury or if someone forgets to bring workout clothes. This is when the student will still
be able to do some light or moderate exercise, but they shouldnt elevate their heart rate (or break
into a sweat). Working out in street clothes can make you stink and it restricts the range of
motion of the exercise. An example of a no-dress day could be following a regular schedule but
using lighter weights or intervals as to not elevate your heartrate. Peck-flys works the pectoral
major and minor but does not send you into an aerobic state. Stretching can be done but would
be difficult in restrictive clothing.
Forth five minutes of light biking can be done on a no-dress day, or if someone has an
upper body injury. Biking uses the heart/cardio and the lower body. Gluteus maximus, hams and
quads along with abdominal/core muscles are used. This is a good activity to keep flexibility and
movement when you forget workout clothes or have an injury to the upper body. On a game-day,
it is beneficial to keep moving. A warm-up such as form running helps to prepare muscles for a
light workout. Game day workouts are light so that the athlete is not overexerting, reserving
energy for the game. Proper game day workouts improve performance. Game day workouts can
be viewed as maintenance work outs.

As my video analysis, I am introducing the crunch which is also known as the sit-up. The crunch
is a core and abdominal exercise. Starting position is lying down with the knees bent, feet planted on the
floor and the trunk of the body is lying down on the back. As I move up using my abdominal, oblique
and Lat muscles, I breathe out. I am contracting at this point. On the way down I use the same muscles
and lower abdominals and inhale. This is the proper way to do a crunch. Keep the stomach tight; dont
let it pouch out, because that is not proper form.

In conclusion, I have found a plan that lets allows for variation and ends with results.
This program was devised and created by me to help others in their fitness plans. Each exercise
in my program can take anywhere from 30 seconds to five minutes per set, depending on
exercise, your goals and your focus, so you can fit a lot of work in a45 minutes block. Workout
times will vary, as people are not consistently on the weights or doing the exercises. Some of the
forty five minutes will be used to change weighs, drink breaks, and other issues that need to be
addressed. Also if someone is spotting a team mate, they will not be on the same schedule.
Variations must be allowed. Rushing through a work out is not healthy and does not benefit the
athlete. Sometimes we do another exercise such as neck, in between sets. Remember that each
work out incorporated at least six minutes of warm up and cool down to protect the body.