AMAP = As Many As Possible

E = Each
M-B = MedBall
SEMO FOOTBALL
RM = Rep Max
BB = Barbell
SUMMER 2011
DB = Dumbbell












MONDAY TUESDAY 







WEDNESDAY THURSDAY

WARM‐UP/SPEED
MECHANICS
DRILLS WARM‐UP/CONDITIONING WARM‐UP/SPEED
MECHANICS
DRILLS WARM‐UP/CONDITIONING
ALACTIC
CAPACITY
TRAINING 1.
Tempo
Run
(see
Tempo
Run
Insert
for
2mes/distances) 4x8 1.
Tempo
Run
(see
Tempo
Run
Insert
for
2mes/distances)
4x8
J RUN
EACH
REP
AT
100%
SPEED
(GIVE
IT
EVERYTHING
YOU
HAVE) 30
seconds
rest
between
reps/2
minutes
btw
sets 30
seconds
rest
between
reps/2
minutes
btw
sets
U 60
SECONDS
BETWEEN
REPS/6
MINUTES
BETWEEN
SETS WEIGHTS CONDITIONING WEIGHTS
L SKILL
AND
BIG
SKILL
‐
6
SETS
OF
6
REPS
OF
30
YARD
SPRINTS
 1.

Kneeling
M‐B
Chest
Pass x10 1.

BB
SQUAT
JUMPS
(20%/10
SEC.
WORK) 2
series/8
SETS 1. M-B Half Squat Throw x10
Y SET
1:
Push‐up
Starts/SET
2:
Starts
from
Back/SET
3
Starts
from
Right 2.

Bench
Press
(40%,
55%,
65%,
65%,
65%) 6x7s HIGH/FAST
REPS/TOUCH
AND
GO 40s
BTW
Sets 2. M-B Broad Jump and Throw x10
SET
4:
Starts
from
Lef
Side/Set
5:
Mountain
Climber
Starts/Set
6
Falling
Start AS
MANY
REPS
AS
POSSIBLE
DURING
TIME
LIMIT AS
MANY
REPS
AS
POSSIBLE
DURING
TIME
PERIOD 3. Squat Drop Jump 5x5
11 OL/DT
‐
6
SETS
OF
6
REPS
OF
15
YARD
SLED
PUSHES FULL,
FAST
REPS
‐
PUSH
AND
PULL
THE
BAR PERFORM
A
CIRCUIT
OF
BLITZ
BELOW
BTW
SERIES 6
seconds
rest
between
jumps
(QUALITY)
‐ ALL
POSITION
STARTS
‐
DOMINATE
THE
SLED
‐
COMPETE
WITH
YOURSELF 3a. 1 Arm Osillating DB Row (55-75#) 4x7s 2a.

DB
Shrugs 1x12 4. DB Osillating S-L Lunge 4x7s
E
15 3b. BB Bottom Half Osillating Curls (45#) 4x7s 2b. Seated DB Cleans 1x12 5a. Osillating Glute Ham 3x7s
WEIGHTS 3c. Osillating Dips (PUSH AND PULL) 4x7s 2c.

Plate
Front
Raise
(25#) 1x12 GET
REPS
IN
AS
FAST
AS
POSSIBLE
1.

M‐B
Backward
Toss
for
Height x10 4. AB CIRCUIT 2d.

Rear
Delt
Raise
(bend
at
waist) 1x12 5b.

Supermans
(2
sec.
hold
at
top) 3x20
2.

M‐B
Slam x10 5.

Foam
Roll/M‐B
Roll/Hang/Stretch 2e.

Hanging
Knee
Tucks 1x12 6.

Foam
Roll/Stretch
3.

Box
Jump
Up,
Down,
Up x20 2f. Side Hip Pop-ups 1x12
E
4.

Squat
(40%,
55%,
65%,
65%,
65%,
65%)
AMAP 2x3;
4x7s 3.

Foam
Roll/Stretch
5.

DB
RDL
(drop
and
snap
‐
45‐55#)
AMAP 3x7s
6.

Seated
Plate
Twist
(25#
‐
VERY
VERY
FAST) 3x8
E
7.

Foam
Roll/M‐B
Roll/Hang/Stretch

WARM‐UP/SPEED
MECHANICS
DRILLS WARM‐UP/CONDITIONING WARM‐UP/SPEED
MECHANICS
DRILLS WARM‐UP/CONDITIONING

ALACTIC
CAPACITY
TRAINING 1.
Tempo
Run
(see
Tempo
Run
Insert
for
2mes/distances) 4x8 1.
Tempo
Run
(see
Tempo
Run
Insert
for
2mes/distances)
4x8
J RUN
EACH
REP
AT
100%
SPEED
(GIVE
IT
EVERYTHING
YOU
HAVE) 30
seconds
rest
between
reps/2
minutes
btw
sets 30
seconds
rest
between
reps/2
minutes
btw
sets
U 60
SECONDS
BETWEEN
REPS/6
MINUTES
BETWEEN
SETS CONDITIONING
L SKILL
AND
BIG
SKILL
‐
6
SETS
OF
6
REPS
OF
30
YARD
SPRINTS
 WEIGHTS 1.

BB
SQUAT
JUMPS
(20%/12
SEC.
WORK) 2
series/8
SETS WEIGHTS
Y SET
1:
Push‐up
Starts/SET
2:
Starts
from
Back/SET
3
Starts
from
Right 1.

Kneeling
M‐B
Chest
Pass x10 HIGH/FAST
REPS/TOUCH
AND
GO 30s
BTW
Sets 1. M-B Half Squat Throw x10
SET
4:
Starts
from
Lef
Side/Set
5:
Mountain
Climber
Starts/Set
6
Falling
Start 2.

Bench
Press
(50%,
60%,
70%,
70%,
70%) 6x7s AS
MANY
REPS
AS
POSSIBLE
DURING
TIME
PERIOD 2. M-B Broad Jump and Throw x10
18 OL/DT
‐
6
SETS
OF
6
REPS
OF
15
YARD
SLED
PUSHES AS
MANY
REPS
AS
POSSIBLE
DURING
TIME
LIMIT PERFORM
A
CIRCUIT
OF
BLITZ
BELOW
BTW
SERIES 3. Squat Drop Jump 5x5
‐ ALL
POSITION
STARTS
‐
DOMINATE
THE
SLED
‐
COMPETE
WITH
YOURSELF FULL,
FAST
REPS
‐
PUSH
AND
PULL
THE
BAR 2a.

DB
Shrugs 1x12 6
seconds
rest
between
jumps
(QUALITY)
22 WEIGHTS 3a. 1 Arm Osillating DB Row (55-75#) 4x7s 2b.

Seated
DB
Cleans 1x12 4. DB Osillating S-L Lunge 4x7s
E
1.

M‐B
Backward
Toss
for
Height x10 3b. BB Bottom Half Osillating Curls (45#) 4x7s 2c.

Plate
Front
Raise
(25#) 1x12 5a. Osillating Glute Ham 3x7s
2.

M‐B
Slam x10 3c. Osillating Dips (PUSH AND PULL) 4x7s 2d.

Rear
Delt
Raise
(bend
at
waist) 1x12 GET
REPS
IN
AS
FAST
AS
POSSIBLE
3.

Box
Jump
Up,
Down,
Up x20 4. AB CIRCUIT 2e.

Hanging
Knee
Tucks 1x12 5b.

Supermans
(2
sec.
hold
at
top) 3x20
4.

Squat
(40%,
55%,
65%,
65%,
70%,
65%)
AMAP 2x3;
4x7s 5.

Foam
Roll/M‐B
Roll/Hang/Stretch 2f.

Side
Hip
Pop‐ups 1x12
E 6.

Foam
Roll/Stretch
5.

DB
RDL
(drop
and
snap
‐
45‐55#)
AMAP 3x7s 3.

Foam
Roll/Stretch
6.

Seated
Plate
Twist
(25#
‐
VERY
VERY
FAST) 3x8
E
7.

Foam
Roll/M‐B
Roll/Hang/Stretch
WARM‐UP/SPEED
MECHANICS
DRILLS WARM‐UP/CONDITIONING WARM‐UP/SPEED
MECHANICS
DRILLS WARM‐UP/CONDITIONING
ALACTIC
CAPACITY
TRAINING 1.
Tempo
Run
(see
Tempo
Run
Insert
for
2mes/distances) 4x8 1.
Tempo
Run
(see
Tempo
Run
Insert
for
2mes/distances)
4x8
RUN
EACH
REP
AT
100%
SPEED
(GIVE
IT
EVERYTHING
YOU
HAVE) 30
seconds
rest
between
reps/2
minutes
btw
sets 30
seconds
rest
between
reps/2
minutes
btw
sets
J 60
SECONDS
BETWEEN
REPS/6
MINUTES
BETWEEN
SETS
U SKILL
AND
BIG
SKILL
‐
6
SETS
OF
6
REPS
OF
30
YARD
SPRINTS
 WEIGHTS WEIGHTS WEIGHTS
L SET
1:
Push‐up
Starts/SET
2:
Starts
from
Back/SET
3
Starts
from
Right 1.

Kneeling
M‐B
Chest
Pass x10 2a.

DB
Shrugs 1x12 1. M-B Half Squat Throw x10
Y SET
4:
Starts
from
Lef
Side/Set
5:
Mountain
Climber
Starts/Set
6
Falling
Start 2.

Bench
Press
(50%,
60%,
70%,
70%,
70%) 6x7s 2b.

Seated
DB
Cleans 1x12 2. M-B Broad Jump and Throw x10
OL/DT
‐
6
SETS
OF
6
REPS
OF
15
YARD
SLED
PUSHES AS
MANY
REPS
AS
POSSIBLE
DURING
TIME
LIMIT 2c.

Plate
Front
Raise
(25#) 1x12 3. Squat Drop Jump 5x5
25 ALL
POSITION
STARTS
‐
DOMINATE
THE
SLED
‐
COMPETE
WITH
YOURSELF FULL,
FAST
REPS
‐
PUSH
AND
PULL
THE
BAR 2d.

Rear
Delt
Raise
(bend
at
waist) 1x12 6
seconds
rest
between
jumps
(QUALITY)
‐ WEIGHTS 3a. 1 Arm Osillating DB Row (55-75#) 4x7s 2e.

Hanging
Knee
Tucks 1x12 4. DB Osillating S-L Lunge 4x7s
E
29 1.

M‐B
Backward
Toss
for
Height x10 3b. BB Bottom Half Osillating Curls (45#) 4x7s 2f.

Side
Hip
Pop‐ups 1x12
E 5a. Osillating Glute Ham 3x7s
2.

M‐B
Slam x10 3c. Osillating Dips (PUSH AND PULL) 4x7s 3.

Foam
Roll/Stretch GET
REPS
IN
AS
FAST
AS
POSSIBLE
3.

Box
Jump
Up,
Down,
Up x20 4. AB CIRCUIT 5b.

Supermans
(2
sec.
hold
at
top) 3x20
4.

Squat
(40%,
55%,
65%,
65%,
65%,
65%)
AMAP 2x3;
4x7s 5.

Foam
Roll/M‐B
Roll/Hang/Stretch 6.

Foam
Roll/M‐B
Roll/Hang/Stretch
5.

DB
RDL
(drop
and
snap
‐
45‐55#)
AMAP 3x7s
6.

Seated
Plate
Twist
(25#
‐
VERY
VERY
FAST) 3x8
E
7.

Foam
Roll/M‐B
Roll/Hang/Stretch
AMAP = As Many As Possible
E = Each
M-B = MedBall
SEMO FOOTBALL
RM = Rep Max
BB = Barbell
SUMMER 2011
DB = Dumbbell















FRIDAY
WARM‐UP/SPEED
MECHANICS
DRILLS
ALACTIC
CAPACITY
TRAINING
1.

40
or
60
Yard
Shugles
(Rest
:35/5:00) 4x8
60
seconds
rest
between
reps/5
minutes
between
quarters

WEIGHTS
1.

Kneeling
Chest
Pass x10
2. Osillating Bench Press (PUSH AND PULL) 2x5;
4x5s
AS
MANY
REPS
AS
POSSIBLE
DURING
TIME
LIMIT
55%,
65%,
75%,
75%,
75%,
75%
40
DEEP
BREATHS
BETWEEN
SETS
3.

1
Arm
DB
Row
(AMAP‐55‐100#) 4x5s
E
4a.

BB
Curls
(55‐65#‐AMAP) 3x5s
3c.

Dips
w/
Weight
(AMAP) 3x5s
4. S-B Knee-tucks 30
total
5.

Foam
Roll/M‐B
Roll/Hang/Stretch

WARM‐UP/SPEED
MECHANICS
DRILLS
ALACTIC
CAPACITY
TRAINING
1.

40
or
60
Yard
Shugles
(Rest
:30/5:00) x20
60
seconds
rest
between
reps/5
minutes
between
quarters

WEIGHTS
1.

Kneeling
Chest
Pass x10
2. Osillating Bench Press (PUSH AND PULL) 2x5;
4x5s
AS
MANY
REPS
AS
POSSIBLE
DURING
TIME
LIMIT
55%,
65%,
75%,
75%,
75%,
75%
40
DEEP
BREATHS
BETWEEN
SETS
3a.

1
Arm
DB
Row
(AMAP‐55‐100#) 4x5s
3b.

BB
Curls 4x8
3c.

Dips
(AMAP) 4x5s
4. S-B Roll-outs 30
total
5.

Foam
Roll/M‐B
Roll/Hang/Stretch

WARM‐UP/SPEED
MECHANICS
DRILLS
ALACTIC
CAPACITY
TRAINING
1.

40
or
60
Yard
Shugles
(Rest
:45/5:00) 2x8
60
seconds
rest
between
reps/5
minutes
between
quarters
WEIGHTS
1.

Kneeling
Chest
Pass x20
2. Osillating Bench Press (PUSH AND PULL) 2x5;
4x5s
AS
MANY
REPS
AS
POSSIBLE
DURING
TIME
LIMIT
55%,
65%,
75%,
75%,
75%,
75%
40
DEEP
BREATHS
BETWEEN
SETS
3a.

1
Arm
DB
Row
(AMAP‐55‐100#) 4x5s
3b.

BB
Curls 4x8
3c.

Dips
(AMAP) 4x5s
4. S-B Knee-tucks 30
total
5.

Foam
Roll/M‐B
Roll/Hang/Stretch