Birmingham Southern - 2010-FOOTBALL

2010 BSC FOOTBALL
SUMMER WORKOUT
PROGRAM
2010 SCHEDULE
Birmingham-Southern College
9/4 LaGrange College Panther Stadium 1 p.m.
9/11 Faulkner University Montgomery, AL TBA
9/25 Huntingdon College Montgomery, AL 1 p.m.
10/2 Trinity* Panther Stadium 12 p.m.
10/9 Centre College* Danville, Ky TBA
10/16 Austin College* Panther Stadium 1 p.m.
10/23 Sewanee* (HC) Panther Stadium 1 p.m.
10/30 DePauw University* Greencastle, IN TBA
11/6 Rhodes College* Memphis, TN TBA
11/13 Milsaps College* (Senior Day) Panther Stadium 1 p.m.
*SCAC Games
SUMMER MANUAL OVERVIEW
This manual was written so that you have a blueprint for your success as a BSC
Panther. The most important thing for you to do is read it from cover to cover before
beginning and make sure that you ask any questions that you may have. This key to
having a successful 2010 season is to work as hard as possible this Summer. Please
call Coach Ryan Sheppard at 205-226-4897 or email him at rsheppar@bsc.edu for
your questions. All exercises for each section of this program are demonstrated on our
website at www.bscsports.net and look under the “Athletics” drop down menu and click
on “Strength and Conditioning” and click on “BSC Workout Instructional Videos on
Youtube”.
PANTHER STRENGTH AND CONDITIONING PHILOSOPHY

At BSC we are going to train with free weights and do barbell exercises that require a
great deal of concentration and effort. These exercises are total body exercises and
require you to exert a great deal of energy every time you step into the weight room. It
is important that you understand that we are not bodybuilders, weight-lifters, or power
lifters, but we will perform a great deal of the same exercises that many of these great
athletes do. These exercises are arranged, sequenced and prescribed in a manner that
is designed for you to be the very best FOOTBALL PLAYER that you can be.
Therefore, it is very important for you to follow the program exactly as it is written and
perform every exercise, set and rep to the fullest of your ability. There are several
areas that you must play close attention to this summer. Too much emphasis in one
area will leave you deficient in another.
Your Commitment to Excellence

Only you can make yourself do the program when no one else is around. Only you can
make yourself give it all you’ve got when no one else is watching. Only you can make
yourself do it when you’re so tired that you don’t think that you can take another step or
do another rep. Take responsibility for your own actions and be the best that you can
be!
Nutrition
Nutrition is often the most overlooked aspect of an athlete’s preparation. You are what
you eat! You must put the correct foods into the body in the correct amounts in order to
continue to grow, recover and get leaner. Check out www.bscsports.net and look under
the “Athletics” drop down menu and click on “Strength and Conditioning” and print off
the NUTRITION GUIDE. This will be a guide as to how to properly fuel yourself to be
able to train and compete as a athlete should.
Endurance
The BSC Panther must be relentless competitors and play with toughness for sixty
minutes and WIN THE 4TH QUARTER. To do this we must be in better shape
physically than our opponents. Work as hard as you can for as long as you can and
never quit. Come to workout with an attitude, a purpose, and a goal: TO WIN!
Muscular Strength and Power

This area is the base of your athletic pyramid. It is the one component you must
develop by lifting weights. We have selected exercises that require you to concentrate,
strain, and put forth large amounts of force. Lifting heavy weights requires a great deal
of mental toughness; go to the weight room with a serious attitude. Make sure that you
do these exercises correctly and always concentrate on good technique. Strength gains
are gradual, so you are unable to take long breaks from training and show consistent
growth in this area. Do not miss workouts!
Speed Development
Maximum running speed or sprinting is the ability to run at max or near max speed for 5
to 6 seconds. Not everyone is born with incredible speed. Improvements take a
disciplined effort day after day, week after week, and year after year. Speed of
movement is the primary goal in improving performance. Your speed is very much
dependent on your flexibility and strength work on these areas and the running
workouts will be much more productive. Do the running warm-ups with great technique
to improve your flexibility. Lack of flexibility causes your body to work against itself
instead of being like a well-oiled machine. If you lack flexibility it’s like you driving your
car and never changing the oil, eventually you’re going to damage something.
Agility
Agility defined is the ability to rapidly change directions without loss of speed and/or
coordination. You must be able to “move” and change directions in college football.
Straight-line speed is not very helpful if you can’t change directions. Learn to control
yourself in and out of the drills and always be in control. Agility training is just like speed
development. You must perform each rep at maximum speed, rest, and do it again.
Concentrate on keeping your center of gravity low and change directions as rapidly as
possible.
Flexibility
Generally speaking, most people think of flexibility as a means of “warming up” for an
athletic event or workout. This is very true but flexibility also plays an important role in a
person’s ability to be a good football player. You must be able to “bend” and move
effortlessly on the football field. Flexibility gives you the ability to do this.
HOW TO FOLLOW THE SUMMER TRAINING CALENDAR

1. The most important thing is to begin each workout with the proper warm-up. If
you do not have time to warm up, you do not have time to train. Prepare the
body thoroughly before beginning each workout. Your warm-up will set the
tempo for the workout to follow. Refer to the “Running Day Warm-Up” for
running days and “Lifting Day Warm-Up” for weight lifting days.
2. Refer to the Summer Running Program Calendar for, Speed, Agility, and
Endurance Development. Perform all drills at the distance or duration indicated
every day. Pay attention to the reps and recovery times for each individual drill.
3. Refer to the Weight Training Section of the manual for your weight-training
program. The most important thing you can do is find a place to lift and don’t
waste time getting started. Also refer to the Abdominal Training for the Ab work
at the end of each weight training day.
STRENGTH AND POWER DEVELOPMENT

We will use free weight exercises as the core of our strength program. These exercises
require a great deal of effort to perform and you must concentrate a great deal while
performing them. We divided these exercises into five categories.
1. Exercises used to enhance explosive power – Power clean, hang clean, clean
pull, push press, split jerk, hang snatch. The power clean is one of our three
core exercises and it is extremely important to work very hard at perfecting the
technique of this exercise. Speed of movement and timing is the key to success
when performing explosive exercises. We are not just heaving weights while
doing the exercises. Learn to do these exercises with flawless technique before
slapping a bunch of weight on the bar. When doing the explosive exercises,
concentrate on your timing and focus on your explosion from the power position.
Remember to control the weight. Never let the weight control you.
2. Exercises used to develop maximum strength – Back squat, front squat,

bench press, pull-ups, dumbbell incline press, step-ups, and barbell press. The
back squat and bench press are two core exercises from this category. The
tempo and nature of the exercises for maximum strength are more controlled
than the explosive exercises. Control the weight while lowering it and drive the
weight up when pressing or locking it out. Never bounce the weight on your
chest or from the bottom position while squatting. The nature of these exercises
allows you to lift a great deal of weight. It is important to select an optimal weight
that will allow for the completion of the set without failing in your attempt to finish
the last rep with perfect technique. It is the sum of all the work that you do that
determines the training effect. Perform all reps in a deliberate and controlled
fashion.
3. Auxiliary exercises used to develop mass – This group of exercises is used to

enhance the core lifts and develop muscle mass. Exercises such as push-ups,
dips, pull-ups, shrugs, glute/ham, leg curls and many other assorted shoulder,
tricep and bicep exercises are used. We will do these exercises at the end of
each workout. Work these exercises hard! They are very important and should
be done with maximum intensity. Train every set of every exercise to failure.
Concentrate on good technique and focus on the muscle group being trained.
4. Exercise for the abs and lower back – Everyone wants a large muscular upper
body and a big powerful lower body but many refuse to do anything for the
muscles in between. You must train your abs and low back. Do not neglect
these exercises! Train your abs and low back with a passion. Do them at the
end of your workout. We will do some type of ab work every lifting day!
5. Exercises used to develop the neck and traps – We will do neck work every
day we lift. IF YOU DO NOT HAVE ACCESS TO A NECK MACHINE, DO
MANUAL NECK EVERY DAY! Make sure that you find someone to help you do
this.
STRENGTH TRAINING OVERVIEW

A college football player should come into camp in the best possible physical condition
and at his strongest. The purpose of our weight lifting, and strength program is to make
you the strongest and most powerful football player that you can be.
Hard work is necessary to develop strength and power. Do not confuse “hard work”
with showing up! It does not take a great deal of time to develop strength and power if
the time spent in the weight room is done with great intensity and effort.
Developing Strength – An Introduction

Resistance – the first ingredient. This can come from barbells, dumbbells, bodyweight
exercise and/or machines. You must lift heavy weights in order to get strong!
Progressive overload – the second ingredient. You must make the muscles do more
work than the previous workout. Performing more reps and/or lifting more weight will
take care of this.
Sets and Reps – Simply stated sets of 5 reps or less are used to build maximal
strength and power and sets of 6-20 reps are used to build strength endurance and
muscle mass. Follow all of the sets and reps exactly as is laid out and NEVER MISS
REPS! One of the fastest ways to halt your strength development is to become
impatient and use more weight for a given number of reps than you should and end up
not completing all your reps. On the other side of that if you are doing power shrugs
and you are doing sets of 15 reps and you use 225 lbs. and you can complete the set
with ease, then add weight! Push yourself but stay within the guidelines that have been
given to you in this program.
Variety – the third ingredient. The human body strives to reach a constant state of
homeostasis. Weight lifting disrupts the body’s homeostasis. The body’s response to
this disruption is growth (increased strength and/or size). Once growth occurs, a new
disruption must occur in order to insure additional growth. Changing reps, weights, sets
and/or the exercises provide the necessary variety for growth to continue.
Rest – the fourth ingredient. The body gets stronger and faster when it recovers from
work, not during work. There are several ways to insure proper growth and
improvements in the weight room. Make sure you eat a diet high in quality protein (1
gram per pound of bodyweight per day), sleep at least 8 hours every night and drink a
gallon of water a day. There will also be days in the program where you will be asked to
lift heavier weights and there will be days where you are asked to lift lighter weights.
Follow these guidelines and constant growth is guaranteed.
Determining your Max

There are two ways to determine your max for the core lifts. The first and most
accurate method is to warm up for 5 or 6 sets until you reach a weight that you can only
lift for one rep. If you don’t have a workout partner or partners DO NOT MAX OUT
ALONE! You could seriously get hurt, so be smart! If you don’t have a partner or you
have never done a one rep max and are uncomfortable doing it here’s another way.
Warm-up for 5 to 6 sets and 2-5 reps per set and whatever weight you can do for good
technique but is still very heavy for 2-5 reps that weight is your “max” for that exercise.
This is not a true one rep max but will still be a good starting place.
Progression
This program works with the progressive overload principle stated earlier. Notice that at
the top right of the weight lifting sheet in the “maxes” box with your power clean, back
squat and bench press, there is a number to the right of “maxes” in parentheses. For
week 1 this number is -20%. What this means is that you are going to subtract 20% of
you max weights for these three exercises and go by those numbers as your max’s for
week 1. For example, if my power clean max is 300 lbs. then for week 1, I will subtract
20% from that and get 240 lbs. This is my power clean max for week 1. I would do this
same procedure with bench press and back squat for week 1. After you have
determined you Back Squat, Power Clean and Bench Press maxes for week 1 you will
need to use the “Core Lifts Calculations” sheet to determine the rest of your lifts
maxes based on these week 1 maxes. Once you have written down all of your maxes
for all of the core lifts on your weight training sheet will need to refer to the
“Progression Charts” for the weights that you will be lifting each set. All you need to
do to determine your weights is to look at right side of the weight training sheets to see
if a lift is using the Heavy, Medium or Light progression. After you determine that look
at whatever your max weight is for that lift and then fill in the weights for each set across
that row. For example, if I want to look at Week 1 on the weight lifting program and
figure out my Hang Clean weights on Monday’s workout. Since my Power Clean1-rep
max is 300 lbs., and -20% of that is 240 lbs. then I know by looking at the core lifts
calculations sheet that my hang clean max is equal to 100% of my power clean max. In
this case the hang clean is using the medium progression chart so I will look at 240 lbs.
on the medium progression and know that my weights are 120, 145, 170, 180 pounds
for 4 sets of 3 reps (Just round to the nearest 5 pounds on the progression charts).
Week 2 is -10% so I would look at 270 lbs. for the medium progression for my hang
clean and I would lift 135, 160, 190, 205 for 4 sets of 3 reps. Week 3, max is written in
parentheses and I will not subtract anything and look at my last max which is 300 lbs.
on the power clean to figure out my hang clean weights. For week 3 my 4 sets of 3 reps
would be 150, 180, 210, 225. If I complete all my reps with good technique then my
new hang clean max is 305 lbs. I will use 305 lbs. for the next 3 weeks as my max for
hang cleans.
So, with any lift this is how you would calculate your weights for the given week and
every third week you will go very heavy and if you complete all your reps on a given
exercise you move your max up 5 pounds. So, for week 4 I would calculate my hang
clean weights by looking at the medium progression chart for 305 lbs. because it is my
new max and then subtract -20% and find that my max for hang cleans that week is 245
lbs. This program will follow this 3 week cycle of -20%, -10%, Max through the
remainder of the Summer program.
This is how you will progress every exercise that has a Heavy, Medium or Light out to
the right side of the weight lifting sheet. You may progress faster on some lifts than
others, just be patient and keep working hard.
Running Day Warm-Up
Part 1 - Warm-Up/Mobility
Exercise Reps
Hip Flexor Lunge w/Twist 5
Quad Pull 5
Lateral Lunge 5
Inchworms 5
Single-Leg Ankle Stretch 10
Spiderman w/Kickback (scap and regular push-up) 5
Cradle Stretch 5
Fire Hydraunts 10
Fire Hydraunt Circles (both directions) 5
Mule Kicks 5
Leg Swings 10
Scorpions 5
Iron Cross 5
Glute Bridge 10
Standing Leg Swings (front and side) 10
Part 2 - Dynamic Flexibility

Exercise Distance
High Knees 10 yds.
Backpedal 10 yds.
Carioca 10 yds.
Shuffle 10 yds.
Soldier Walks 10 yds.
Soldier Walks (Dynamic) 10 yds.
Lifting Day Warm-Up
Complex A
Clean Pull
RDL High Pull
Hang Clean
Front Squat
Push Press
Complex B
Snatch Pull
Hang Snatch
Overhead Squat
Good Morning
Snatch Balance
Pre-Lift Mobility Reps

Hip Flexor Lunge w/Twist 5 Set 1
Spiderman w/Kickback (scap and regular push-up) 5 Set 2
Rockers 5 After
Cradle 5 Complex
BSC Football Summer 2010 Running
This is the running format for each week of the running program. Refer to the calendar
to see as reps change.
*See "Running Day Warm-Up" to do before each running workout.
Tuesday
A - Linear Speed (walk-back rest after each sprint)
10 x 10 yds., 4 x 20 yds., 2 x 30 yds., 2 x 40 yds.
B - Jumping (rest 60 sec. after each set)

Broad Jumps - 2 x 20 yds.
Vertical Jumps - 2 x 5
Prisoner Jumps - 2 x 5
Lunge Jumps - 2 x 5/leg
C - Agility Conditioning (rest 30 sec. after each sprint)

Go to the right and then the left on each drill, that counts as one rep, 1 rep = 2 sprints.
4 Corners x 3 reps
M-Drill x 3 reps
In and Out x 3 reps
Thursday
A - Agility Speed
Go both ways on each drill, that counts as one rep, 1 rep = 2 sprints.
5-10-5 Drill x 3 (rest 45 sec. after each sprint)

L-Drill x 3 (rest 45 sec. after each sprint)
Illinois Drill x 2 (rest 90 sec. after each sprint)
B - Linear Conditioning (with a running clock start each sprint every 90 sec.)
Gassers x 10
Skill - R, DB - 16 sec.
Mid Skill - RB, LB, QB, TE, K - 18 sec.
Big Skill - OL, DL - 20 sec.
Friday (after weights)
Sled Pushes and Pulls (Hill Sprints if you don't have a sled)
50 yds. w/90 lbs. x 4 Pushes (rest 90 sec. after each push)

50 yds. w/90 lbs. x 2 Pulls (rest 90 sec. after each pull)
or
Run up a steep hill x 5-10 sprints
May 2010
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 – Run #1 19 20 – Run #2 21 22
A-10x10, 4x20, Weights #3,
2x30, 2x40 A-3 reps of Sled Pushes and
Week 1 Weights #1 B – 2x5

C – 3 reps of
Weights #2 each
B-10 Gassers
Pulls or Up-hill
Sprints x 5-10
each reps
23 24 25 – Run #3 26 27 – Run #4 28 29
A-10x10, 4x20, Weights #6,
Week 2 Weights #4
2x30, 2x40
B – 2x5 Weights #5
A-3 reps of each
B-12 Gassers
Sled Pushes and
Pulls or Up-hill
C – 4 reps of Sprints x 5-10
each reps
30 31
Week 3 Weights #7
June 2010
1 – Run #5 2 3 – Run #6 4 5
Week 3 A-10x10, 4x20,

2x30, 2x40 Weights #8
A-3 reps of
each
Weights #9,
Sled Pushes and
B – 2x5 B-10 Gassers Pulls or Up-hill
each reps
6 7 8 – Run #7 9 10 – Run #8 11 12
A-10x10, 4x20, A-3 reps of Weights #12,
Week 4 Weights #10 2x30, 2x40

B – 3x5
Weights #11 each
B-14 Gassers
Sled Pushes and
Pulls or Up-hill
each reps
13 14 15 – Run #9 16 17 – Run #10 18 19

B – 3x5
Weights #14 each
B-16 Gassers
Sled Pushes and
Pulls or Up-hill
each reps
20 21 22 – Run #11 23 24 – Run #12 25 26

B – 2x5
Weights #17 each
B-12 Gassers
Sled Pushes and
Pulls or Up-hill
each reps
27 28 29 – Run #13 30
A-10x10, 4x20,

B – 4x5
Weights #20
C – 5 reps of
each
July 2010
1 – Run #14 2 3
A-3 reps of each Weights #21,
Week 7 B-16 Gassers Sled Pushes and

Pulls or Up-hill
Sprints x 5-10
reps
4 5 6 – Run #15 7 8 – Run #16 9 10

B – 4x5
Weights #23 each
B-18 Gassers
Sled Pushes and
Pulls or Up-hill
each reps
11 12 13 – Run #17 14 15 – Run #18 16 17

B – 2x5
Weights #26 each
B-14 Gassers
Sled Pushes and
Pulls or Up-hill
each reps
18 19 20 – Run #19 21 22 – Run #20 23 24

Weights #28 2x30, 2x40 Weights #29 each Sled Pushes and
Week 10 B – 4x5 B-16 Gassers Pulls or Up-hill
each reps
25 26 27 – Run #21 28 29 – Run #22 30 31

each reps
August 2010
1 2 3 – Run #23 4 5 – Run #24 6 7

each reps
8 9 10 – Run #25 11 12 13 14
Weights #37 15 Gassers Rest Day Rest Day Reporting Day Physicals
Week 13
15 16 17 18 19 20 21
Testing
Day !!!
37 weight workouts, 25 running workouts with a total of 62 workouts. Excluding serious

situations you need to make a CHAMPIONSHIP EFFORT this Summer and complete all 62
workouts with 100% INTENSITY. If you miss a workout you might as well call up one of the
guys on the team and tell him, “You don’t mean that much to me as a friend or a teammate so
I’m just going to list off a whole line of excuses today and not workout because I’m selfish”.
Learn to be unselfish by working out when you don’t feel like it and work hard for the guys who
line up next to you. Man up this Summer and do what’s right when no one is watching!
Name: ______________________________ Maxes (-20%)
Power Clean
BSC Football Summer 2010 Weights Back Squat
Week 1 (May 17, 19, 21) Bench Press
Monday - Warm-Up: Complex A - 2x3 w/85, 95 lbs., 4-Way Neck - 1x10

Pre-lift Mobility: Hip Flexor Lunge w/Twist, Spiderman w/Kickback, Rockers, Cradle x 5 reps each
Set 1 Set 2 Set 3 Set 4 Set 5
R W R W R W R W R W
A - Hang Clean 3 3 3 3 Medium ( )
B - Back Squat 5 5 5 5 5 Heavy
C - Bench Press 5 5 5 5 5+ Heavy
D - BB Press 5 5 5 5 Light ( )
E - Weighted Pull-Ups 5 5 5
F - BB Skull Crushers 10 10 10
G - Plate Pinch max max max
H - DB Side Raise 10 10 10
Rotator Cuff Work - T, Y, L, W x 10 reps each w/5-10 lbs., Ab Work #1
Tuesday - See Running Workouts
Wednesday - Warm-Up: Complex B - 2x3 w/65, 75 lbs., 4-Way Neck - 1x10
R W R W R W R W R W
A - Hang Snatch 3 3 3 3 Medium ( )
B - Step-Up 5 5 5 5 Medium ( )
C - Clean Pull 5 5 5 5 5 Heavy ( )
D - Glute/Ham Raise 5 5 5
E - Leg Curls 10 10 10
F - BB Curl 10 10 10
G - DB Incline Press 5 5 5
Thursday - See Running Workouts
Friday - Warm-Up: Complex A - 2x3 w/85, 95 lbs., 4-Way Neck - 1x10
R W R W R W R W R W
A - Power Clean 3 3 3 3 3 Heavy ( )
B - Split Jerk 3 3 3 3 3 Heavy ( )
C - Front Squat 5 5 5 5 Light ( )
D - Bench Press 5 5 5 5 Light
E - Pull-Ups 10 10 10+
F - Dips 10 10 10+
G - DB 1-arm Rows 6 6 6
H - BB Power Shrugs 15 15 15 100% of Clean
Rotator Cuff Work - T, Y, L, W x 10 reps each w/5-10 lbs., Ab Work #3, Sled Pushes and Pulls
Name: ______________________________ Maxes (-10%)
Power Clean
Week 2 (May 24, 26, 28) Bench Press

R W R W R W R W R W
R W R W R W R W R W
F - BB Curl 12 12 12
R W R W R W R W R W
E - Pull-Ups 10 10 10+
F - Dips 10 10 10+
Name: ______________________________ Maxes (Max)
Power Clean
Week 3 (May 31, June 2, 4) Bench Press

R W R W R W R W R W
R W R W R W R W R W
F - BB Curl 15 15 15
R W R W R W R W R W
E - Pull-Ups 10 10 10+
F - Dips 10 10 10+
Name: ______________________________ Maxes (-20%)
Power Clean
Week 4 (June 7, 9, 11) Bench Press

R W R W R W R W R W
F - Close-Grip Bench 10 10 10
G - Fingertip Push-Ups 10 10 10
H - DB 1-arm Press 10 10 10
R W R W R W R W R W
A - Power Snatch 3 3 2 2 Medium ( )
F - BB Curl 10 10 10
G - DB Alt. Incline Press 5 5 5
R W R W R W R W R W
E - Pull-Ups 10 10 10+
F - Push-Ups 20 20 20+
Name: ______________________________ Maxes (-10%)
Power Clean

R W R W R W R W R W
R W R W R W R W R W
F - BB Curl 12 12 12
R W R W R W R W R W
E - Pull-Ups 10 10 10+
F - Push-Ups 20 20 20+
Name: ______________________________ Maxes (Max)
Power Clean

R W R W R W R W R W
R W R W R W R W R W
B - Step-Up 4 4 4 4 Medium( )
F - BB Curl 15 15 15
R W R W R W R W R W
E - Pull-Ups 10 10 10+
F - Push-Ups 20 20 20+
Name: ______________________________ Maxes (-20%)
Power Clean
Week 7 (June 28, 30, July 2) Bench Press

R W R W R W R W R W
A - Power Clean 2 2 2 2 Medium ( )
D - BB Push Press 5 5 5 5 Light ( )
R W R W R W R W R W
B - Front Lunge 5 5 5 5 Light ( )
F - BB Curl 10 10 10
R W R W R W R W R W
E - Pull-Ups 10 10 10+
F - Dips 10 10 10+
Name: ______________________________ Maxes (-10%)
Power Clean
Week 8 (July 5, 7, 9) Bench Press

R W R W R W R W R W
R W R W R W R W R W
F - BB Curl 12 12 12
R W R W R W R W R W
E - Pull-Ups 10 10 10+
F - Dips 10 10 10+
Name: ______________________________ Maxes (Max)
Power Clean

R W R W R W R W R W
R W R W R W R W R W
F - BB Curl 15 15 15
R W R W R W R W R W
E - Pull-Ups 10 10 10+
F - Dips 10 10 10+
Name: ______________________________ Maxes (-20%)
Power Clean

R W R W R W R W R W
R W R W R W R W R W
F - BB Curl 10 10 10
R W R W R W R W R W
E - Pull-Ups 10 10 10+
F - Push-Ups 20 20 20+
Name: ______________________________ Maxes (-10%)
Power Clean

R W R W R W R W R W
R W R W R W R W R W
F - BB Curl 12 12 12
R W R W R W R W R W
E - Pull-Ups 10 10 10+
F - Push-Ups 20 20 20+
Name: ______________________________ Maxes (Max)
Power Clean
Week 12 (August 2, 4, 6) Bench Press

R W R W R W R W R W
R W R W R W R W R W
F - BB Curl 15 15 15
R W R W R W R W R W
E - Pull-Ups 10 10 10+
F - Push-Ups 20 20 20+
Name: ______________________________ Maxes (-20%)
Power Clean
Week 13 (August 9, 11) Bench Press

R W R W R W R W R W
A - Power Clean 3 3 3 3 Light
B - Back Squat 5 5 5 5 Light
C - Bench Press 5 5 5 5 Light
E - Weighted Pull-Ups 3 3 3 3

Abdominal Training
All of these movements are online on youtube.
Ab Workout # 1
Front and Side Pillars
Do front pillars for 60 sec., then side pillars for 30 sec./side. Do this 3 times, with
perfect technique. Keep your back flat.
Ab Workout #2
3 min. Abs
Do V-Ups for 20 sec., switch to Russian Twists for 20 sec., then front pillars for 20 sec.
Rotate through each one of these 3 times as fast as you can for as many reps as you can.
Keep moving for the whole 3 min.
Ab Workout #3
BB Twist
Do 3 sets of 8 reps on each side with good technique and power. Use your legs.
Ab Workout #4
BB Rollouts
Do 3 sets of 8-15 reps with a flat back and elbows straight.
Ab Workout #5
Ab Circuit
Sprinter Sit-Ups, V-Ups, Reverse Crunch, Toe Touches and Windshield Wipers.
Do 3 sets of 10 reps of each exercise. Do 10 reps on each side of the Windshield Wipers.
Ab Workout #6
Suitcase Deadlift
Do 3 sets of 5 reps on each side with as much weight as possible while not
sacrificing technique. Keep your spine straight up and down and chest up.
Progression Chart (Heavy)
Max Set 1 Set 2 Set 3 Set 4 Set 5

100 55 65 75 80 85
105 58 68 79 84 89
110 61 72 83 88 94
115 63 75 86 92 98
120 66 78 90 96 102
125 69 81 94 100 106
130 72 85 98 104 111
135 74 88 101 108 115
140 77 91 105 112 119
145 80 94 109 116 123
150 83 98 113 120 128
155 85 101 116 124 132
160 88 104 120 128 136
165 91 107 124 132 140
170 94 111 128 136 145
175 96 114 131 140 149
180 99 117 135 144 153
185 102 120 139 148 157
190 105 124 143 152 162
195 107 127 146 156 166
200 110 130 150 160 170
205 113 133 154 164 174
210 116 137 158 168 179
215 118 140 161 172 183
220 121 143 165 176 187
225 124 146 169 180 191
230 127 150 173 184 196
235 129 153 176 188 200
240 132 156 180 192 204
245 135 159 184 196 208
250 138 163 188 200 213
255 140 166 191 204 217
260 143 169 195 208 221
265 146 172 199 212 225
270 149 176 203 216 230
275 151 179 206 220 234
280 154 182 210 224 238
285 157 185 214 228 242
290 160 189 218 232 247
295 162 192 221 236 251
300 165 195 225 240 255
305 168 198 229 244 259
310 171 202 233 248 264
315 173 205 236 252 268
320 176 208 240 256 272
325 179 211 244 260 276
330 182 215 248 264 281
335 184 218 251 268 285
340 187 221 255 272 289
345 190 224 259 276 293
350 193 228 263 280 298
355 195 231 266 284 302
360 198 234 270 288 306
365 201 237 274 292 310
370 204 241 278 296 315
375 206 244 281 300 319
380 209 247 285 304 323
385 212 250 289 308 327
390 215 254 293 312 332
395 217 257 296 316 336
400 220 260 300 320 340
405 223 263 304 324 344
410 226 267 308 328 349
415 228 270 311 332 353
420 231 273 315 336 357
425 234 276 319 340 361
430 237 280 323 344 366
435 239 283 326 348 370
440 242 286 330 352 374
445 245 289 334 356 378
450 248 293 338 360 383
455 250 296 341 364 387
460 253 299 345 368 391
465 256 302 349 372 395
470 259 306 353 376 400
475 261 309 356 380 404
480 264 312 360 384 408
485 267 315 364 388 412
490 270 319 368 392 417
495 272 322 371 396 421
500 275 325 375 400 425
505 278 328 379 404 429
510 281 332 383 408 434
515 283 335 386 412 438
520 286 338 390 416 442
525 289 341 394 420 446
530 292 345 398 424 451
535 294 348 401 428 455
540 297 351 405 432 459
545 300 354 409 436 463
550 303 358 413 440 468
555 305 361 416 444 472
560 308 364 420 448 476
565 311 367 424 452 480
570 314 371 428 456 485
575 316 374 431 460 489
580 319 377 435 464 493
585 322 380 439 468 497
590 325 384 443 472 502
595 327 387 446 476 506
600 330 390 450 480 510
605 333 393 454 484 514
610 336 397 458 488 519
615 338 400 461 492 523
620 341 403 465 496 527
625 344 406 469 500 531
630 347 410 473 504 536
635 349 413 476 508 540
640 352 416 480 512 544
645 355 419 484 516 548
650 358 423 488 520 553
655 360 426 491 524 557
660 363 429 495 528 561
665 366 432 499 532 565
670 369 436 503 536 570
675 371 439 506 540 574
680 374 442 510 544 578
685 377 445 514 548 582
690 380 449 518 552 587
695 382 452 521 556 591
700 385 455 525 560 595
705 388 458 529 564 599
710 391 462 533 568 604
715 393 465 536 572 608
720 396 468 540 576 612
725 399 471 544 580 616
730 402 475 548 584 621
735 404 478 551 588 625
740 407 481 555 592 629
745 410 484 559 596 633
750 413 488 563 600 638
755 415 491 566 604 642
760 418 494 570 608 646
765 421 497 574 612 650
770 424 501 578 616 655
Progression Chart (Medium)
Max Set 1 Set 2 Set 3 Set 4

100 50 60 70 75
105 53 63 74 79
110 55 66 77 83
115 58 69 81 86
120 60 72 84 90
125 63 75 88 94
130 65 78 91 98
135 68 81 95 101
140 70 84 98 105
145 73 87 102 109
150 75 90 105 113
155 78 93 109 116
160 80 96 112 120
165 83 99 116 124
170 85 102 119 128
175 88 105 123 131
180 90 108 126 135
185 93 111 130 139
190 95 114 133 143
195 98 117 137 146
200 100 120 140 150
205 103 123 144 154
210 105 126 147 158
215 108 129 151 161
220 110 132 154 165
225 113 135 158 169
230 115 138 161 173
235 118 141 165 176
240 120 144 168 180
245 123 147 172 184
250 125 150 175 188
255 128 153 179 191
260 130 156 182 195
265 133 159 186 199
270 135 162 189 203
275 138 165 193 206
280 140 168 196 210
285 143 171 200 214
290 145 174 203 218
295 148 177 207 221
300 150 180 210 225
305 153 183 214 229
310 155 186 217 233
315 158 189 221 236
320 160 192 224 240
325 163 195 228 244
330 165 198 231 248
335 168 201 235 251
340 170 204 238 255
345 173 207 242 259
350 175 210 245 263
355 178 213 249 266
360 180 216 252 270
365 183 219 256 274
370 185 222 259 278
375 188 225 263 281
380 190 228 266 285
385 193 231 270 289
390 195 234 273 293
395 198 237 277 296
400 200 240 280 300
405 203 243 284 304
410 205 246 287 308
415 208 249 291 311
420 210 252 294 315
425 213 255 298 319
430 215 258 301 323
435 218 261 305 326
440 220 264 308 330
445 223 267 312 334
450 225 270 315 338
455 228 273 319 341
460 230 276 322 345
465 233 279 326 349
470 235 282 329 353
475 238 285 333 356
480 240 288 336 360
485 243 291 340 364
490 245 294 343 368
495 248 297 347 371
500 250 300 350 375
505 253 303 354 379
510 255 306 357 383
515 258 309 361 386
520 260 312 364 390
525 263 315 368 394
530 265 318 371 398
535 268 321 375 401
540 270 324 378 405
545 273 327 382 409
550 275 330 385 413
555 278 333 389 416
560 280 336 392 420
565 283 339 396 424
570 285 342 399 428
575 288 345 403 431
580 290 348 406 435
585 293 351 410 439
590 295 354 413 443
595 298 357 417 446
600 300 360 420 450
605 303 363 424 454
610 305 366 427 458
615 308 369 431 461
620 310 372 434 465
625 313 375 438 469
630 315 378 441 473
635 318 381 445 476
640 320 384 448 480
645 323 387 452 484
650 325 390 455 488
655 328 393 459 491
660 330 396 462 495
665 333 399 466 499
670 335 402 469 503
675 338 405 473 506
680 340 408 476 510
685 343 411 480 514
690 345 414 483 518
695 348 417 487 521
700 350 420 490 525
705 353 423 494 529
710 355 426 497 533
715 358 429 501 536
720 360 432 504 540
725 363 435 508 544
730 365 438 511 548
735 368 441 515 551
740 370 444 518 555
745 373 447 522 559
750 375 450 525 563
755 378 453 529 566
760 380 456 532 570
765 383 459 536 574
770 385 462 539 578
Progression Chart (Light)

100 50 55 60 65
105 53 58 63 68
110 55 61 66 72
115 58 63 69 75
120 60 66 72 78
125 63 69 75 81
130 65 72 78 85
135 68 74 81 88
140 70 77 84 91
145 73 80 87 94
150 75 83 90 98
155 78 85 93 101
160 80 88 96 104
165 83 91 99 107
170 85 94 102 111
175 88 96 105 114
180 90 99 108 117
185 93 102 111 120
190 95 105 114 124
195 98 107 117 127
200 100 110 120 130
205 103 113 123 133
210 105 116 126 137
215 108 118 129 140
220 110 121 132 143
225 113 124 135 146
230 115 127 138 150
235 118 129 141 153
240 120 132 144 156
245 123 135 147 159
250 125 138 150 163
255 128 140 153 166
260 130 143 156 169
265 133 146 159 172
270 135 149 162 176
275 138 151 165 179
280 140 154 168 182
285 143 157 171 185
290 145 160 174 189
295 148 162 177 192
300 150 165 180 195
305 153 168 183 198
310 155 171 186 202
315 158 173 189 205
320 160 176 192 208
325 163 179 195 211
330 165 182 198 215
335 168 184 201 218
340 170 187 204 221
345 173 190 207 224
350 175 193 210 228
355 178 195 213 231
360 180 198 216 234
365 183 201 219 237
370 185 204 222 241
375 188 206 225 244
380 190 209 228 247
385 193 212 231 250
390 195 215 234 254
395 198 217 237 257
400 200 220 240 260
405 203 223 243 263
410 205 226 246 267
415 208 228 249 270
420 210 231 252 273
425 213 234 255 276
430 215 237 258 280
435 218 239 261 283
440 220 242 264 286
445 223 245 267 289
450 225 248 270 293
455 228 250 273 296
460 230 253 276 299
465 233 256 279 302
470 235 259 282 306
475 238 261 285 309
480 240 264 288 312
485 243 267 291 315
490 245 270 294 319
495 248 272 297 322
500 250 275 300 325
505 253 278 303 328
510 255 281 306 332
515 258 283 309 335
520 260 286 312 338
525 263 289 315 341
530 265 292 318 345
535 268 294 321 348
540 270 297 324 351
545 273 300 327 354
550 275 303 330 358
555 278 305 333 361
560 280 308 336 364
565 283 311 339 367
570 285 314 342 371
575 288 316 345 374
580 290 319 348 377
585 293 322 351 380
590 295 325 354 384
595 298 327 357 387
600 300 330 360 390
605 303 333 363 393
610 305 336 366 397
615 308 338 369 400
620 310 341 372 403
625 313 344 375 406
630 315 347 378 410
635 318 349 381 413
640 320 352 384 416
645 323 355 387 419
650 325 358 390 423
655 328 360 393 426
660 330 363 396 429
665 333 366 399 432
670 335 369 402 436
675 338 371 405 439
680 340 374 408 442
685 343 377 411 445
690 345 380 414 449
695 348 382 417 452
700 350 385 420 455
705 353 388 423 458
710 355 391 426 462
715 358 393 429 465
720 360 396 432 468
725 363 399 435 471
730 365 402 438 475
735 368 404 441 478
740 370 407 444 481
745 373 410 447 484
750 375 413 450 488
755 378 415 453 491
760 380 418 456 494
765 383 421 459 497
770 385 424 462 501
Core Lift Calculations
All core lifts with a Heavy, Medium or Light out to the side will be based off of these 3 lifts.
Back Squat 1 Rep Max =
Power Clean 1 Rep Max =
Bench Press 1 Rep Max =
When you calculate the lifts below put the training max out to the right in the parentheses
to keep track of the number.
RDL Max = 100% of Power Clean Max
Front Squat Max = 100% of Power Clean Max
BB Press Max = 70% of Power Clean Max
BB Push Press Max = 100% of Power Clean Max
Hang Snatch Max = 70% of Power Clean Max
Step‐Up Max = 50% of Back Squat Max
Clean Pull Max = 100% of Power Clean Max
Split Jerk Max = 80% of Power Clean Max
Front Lunge = 50% of Back Squat Max
Hang Clean = 100% of Clean Max
BB Power Shrugs = 100% of Clean Max
For example:
If I am trying to calculate my RDL weights for Week 1 and my power clean max is 300 lbs.
I would look at the chart above and see that my RDL Max is 100% of my Clean Max and write my
RDL Max out to the far right in the parentheses. I would then look at the Medium progression chart
for 300 lbs. to fill in my weights for RDL. See below.

Hang Clean 150 180 210 225 Medium (300)

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2010 BSC FOOTBALL

9/4 LaGrange College Panther Stadium 1 p.m.

9/11 Faulkner University Montgomery, AL TBA

9/25 Huntingdon College Montgomery, AL 1 p.m.

10/2 Trinity* Panther Stadium 12 p.m.

10/9 Centre College* Danville, Ky TBA

10/16 Austin College* Panther Stadium 1 p.m.

10/23 Sewanee* (HC) Panther Stadium 1 p.m.

10/30 DePauw University* Greencastle, IN TBA

11/6 Rhodes College* Memphis, TN TBA

11/13 Milsaps College* (Senior Day) Panther Stadium 1 p.m.

PANTHER STRENGTH AND CONDITIONING PHILOSOPHY

Your Commitment to Excellence

Muscular Strength and Power

HOW TO FOLLOW THE SUMMER TRAINING CALENDAR

STRENGTH AND POWER DEVELOPMENT

2. Exercises used to develop maximum strength – Back squat, front squat,

3. Auxiliary exercises used to develop mass – This group of exercises is used to

STRENGTH TRAINING OVERVIEW

Developing Strength – An Introduction

Determining your Max

Part 2 - Dynamic Flexibility

Pre-Lift Mobility Reps

B - Jumping (rest 60 sec. after each set)

C - Agility Conditioning (rest 30 sec. after each sprint)

5-10-5 Drill x 3 (rest 45 sec. after each sprint)

Friday (after weights)

50 yds. w/90 lbs. x 4 Pushes (rest 90 sec. after each push)

Week 1 Weights #1 B – 2x5

Week 3 A-10x10, 4x20,

A-10x10, 4x20, A-3 reps of Weights #12,

Week 4 Weights #10 2x30, 2x40

13 14 15 – Run #9 16 17 – Run #10 18 19

A-10x10, 4x20, A-3 reps of Weights #15,

Week 5 Weights #13 2x30, 2x40

20 21 22 – Run #11 23 24 – Run #12 25 26

A-10x10, 4x20, A-3 reps of Weights #18,

Week 6 Weights #16 2x30, 2x40

Week 7 Weights #19 2x30, 2x40

A-3 reps of each Weights #21,

Week 7 B-16 Gassers Sled Pushes and

4 5 6 – Run #15 7 8 – Run #16 9 10

A-10x10, 4x20, A-3 reps of Weights #24,

Week 8 Weights #22 2x30, 2x40

11 12 13 – Run #17 14 15 – Run #18 16 17

A-10x10, 4x20, A-3 reps of Weights #27,

Week 9 Weights #25 2x30, 2x40

18 19 20 – Run #19 21 22 – Run #20 23 24

A-10x10, 4x20, A-3 reps of Weights #30,

25 26 27 – Run #21 28 29 – Run #22 30 31

A-10x10, 4x20, A-3 reps of Weights #33,

1 2 3 – Run #23 4 5 – Run #24 6 7

A-10x10, 4x20, A-3 reps of Weights #36,

37 weight workouts, 25 running workouts with a total of 62 workouts. Excluding serious

Monday - Warm-Up: Complex A - 2x3 w/85, 95 lbs., 4-Way Neck - 1x10

Monday - Warm-Up: Complex A - 2x3 w/85, 95 lbs., 4-Way Neck - 1x10

Monday - Warm-Up: Complex A - 2x3 w/85, 95 lbs., 4-Way Neck - 1x10

Monday - Warm-Up: Complex A - 2x3 w/85, 95 lbs., 4-Way Neck - 1x10

Monday - Warm-Up: Complex A - 2x3 w/85, 95 lbs., 4-Way Neck - 1x10

Monday - Warm-Up: Complex A - 2x3 w/85, 95 lbs., 4-Way Neck - 1x10

Monday - Warm-Up: Complex A - 2x3 w/85, 95 lbs., 4-Way Neck - 1x10

Monday - Warm-Up: Complex A - 2x3 w/85, 95 lbs., 4-Way Neck - 1x10