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YOUNGSTOWN STATE UNIVERSITY FOOTBALL

RECRUIT MANUAL '09


WEEK 1
MARCH 30 - APRIL 3

NAME:____________________________

POSITION: OL/DL/DE/TE/FB/LB

MONDAY

TUESDAY

THURSDAY

FRIDAY

JUMP ROPE WARM-UP (500 JUMPS)

CARDIO 5-10 MINS

JUMP ROPE WARM-UP (500 JUMPS)

CARDIO 5-10 MINS

WEIGHTED TOE TOUCHES: 3X15 (10LBS)


HANGING SL RAISES: 2X20

ABDOMINAL EXERCISES:

ABDOMINAL EXERCISES:
FLUTTER KICKS: 1X45 SEC.
BICYCLES: 1X45 SEC.
HEEL TOUCHES: 1X45 SEC.

STRAIGHT LEG RAISES: 2X20 (25LBS)


TWISTIES:
2X30 (25LBS)
1 LEG TOE TOUCHES: 2X10 (25LBS)

ABDOMINAL EXERCISES:
BICYCLES: 1X45 SEC.
ROCKIES: 1X45 SEC.
ALT TOE TOUCH: 1X45 SEC.

*RDL + SHRUG TO KNEES

*BENCH PRESS

*OLYMPIC BACK SQUAT (LOW)

HANG SNATCH (SPEED!)

(HEAVY!)

ABDOMINAL EXERCISES:

8________

WARM-UP 10 REPS

WARM-UP 10 REPS

3________

6________

61% 6________

55% 10________

3________

6________

INCREASE WEIGHT 10LB FROM FRIDAY

61% 10________

3________

4X8________

67% 10________

3________

*CLEAN HIGH PULLS

PULL-UPS

*HANG CLEAN/FRONT SQUAT

*BENCH PRESS

55% 3________

8-10________

WARM-UP 3 REPS

61% 3________

8-10________

50% 3________

61% 6________

64% 3________

8-10________

61% 2X3________

INCREASE WEIGHT 10LB FROM TUESDAY

64% 3________

WARM-UP 10 REPS

4X6________

INCLINE BENCH PRESS


*CLEAN PULLS

10________

DB DEADLIFT

DB 1 ARM ROW

70% 3________

10________

8________

10________

73% 3________

10________

8________

10________

76% 3________

10________

8________

10________

WEIGHTED DIPS
BOX STEP-UPS

10________

6________

10________

6________

10________

6________

DB SIDE LATERALS
BARBELL LUNGES

12________

6________

12________

6________

UPRIGHT ROWS
10________

10________
10________

20________

5________

12________

5________

12________

5________

12________

5________

BICEP CURLS

TRICEP EXTENTIONS

10________

10________

10________

10________

10________

10________

10________

10________

WEIGHTED SHRUGS

STANDING MILITARY PRESS

12________

6________

GLUTE HAM RAISES

GLUTE HAM RAISES


OR
HYPERS

RACK HANGS

WEIGHTED SHRUGS
12________

45LB FRONT RAISE


10___45LB___

12________

15___45LB___

12________

25___45LB___

1:10

20________

45LB SPEED SQUATS

20________

125 REPS

RACK HANGS
1:10

"I HAVE FOUND THE IRON TO BE MY BEST FRIEND. IT NEVER FREAKS OUT ON ME, NEVER RUNS.
FRIENDS MAY COME AND GO, BUT 400 LBS IS ALWAYS 400 LBS."

NAME:____________________________

STRETCH

YOUNGSTOWN STATE UNIVERSITY FOOTBALL


RECRUIT MANUAL '09
WEEK 1
MARCH 30 - APRIL 3

STRETCH

STRETCH

POSITION: OL/DL/DE/TE/FB/LB

STRETCH

"I HAVE FOUND THE IRON TO BE MY BEST FRIEND. IT NEVER FREAKS OUT ON ME, NEVER RUNS.
FRIENDS MAY COME AND GO, BUT 400 LBS IS ALWAYS 400 LBS."

YOUNGSTOWN STATE UNIVERSITY FOOTBALL


RECRUIT MANUAL '09
WEEK 2
APRIL 6 - APRIL 10

NAME:____________________________

POSITION: OL/DL/DE/TE/FB/LB

MONDAY

TUESDAY

THURSDAY

FRIDAY

JUMP ROPE WARM-UP (700 JUMPS)

CARDIO 5-10 MINS

JUMP ROPE WARM-UP (700 JUMPS)

CARDIO 5-10 MINS

ABDOMINAL EXERCISES:
WEIGHTED TOE TOUCHES: 3X15 (10LBS)
HANGING SL RAISES: 2X20

*RDL + SHRUG TO KNEES (HEAVY!)

ABDOMINAL EXERCISES:
FLUTTER KICKS: 1X45 SEC.
BICYCLES: 1X45 SEC.
HEEL TOUCHES: 1X45 SEC.
*BENCH PRESS

ABDOMINAL EXERCISES:
STRAIGHT LEG RAISES: 2X20 (25LBS)
TWISTIES:
2X30 (25LBS)
1 LEG TOE TOUCHES: 2X10 (25LBS)

*OLYMPIC BACK SQUAT (LOW)

ABDOMINAL EXERCISES:
BICYCLES: 1X45 SEC.
ROCKIES: 1X45 SEC.
ALT TOE TOUCH: 1X45 SEC.
*BENCH PRESS

8________

WARM-UP 10 REPS

WARM-UP 8 REPS

6________

55% 6________

61% 5________

WARM-UP 10 REPS
61% 6________

6________

67% 4X12________

67% 5________

INCREASE WEIGHT 10LB FROM TUESDAY

73% 5________

4X10________

79% 5________

*POWER CLEAN
55% 3________

PULL-UPS

*HANG CLEAN/FRONT SQUAT

INCLINE BENCH PRESS

61% 3________

8-10________

WARM-UP 3 REPS

8________

67% 3________

8-10________

50% 3________

8________

70% 3________

8-10________

64% 2X3________

8________
8________

*CLEAN PULLS

PUSH PRESS (CHEAT MILITARY)


LEG PRESS

DB 1 ARM ROW

73% 3________

5________

76% 3________

5________

10________

8________

79% 3________

5________

10________

8________

5________

10________

8________

15________

BOX STEP-UPS

WEIGHTED DIPS

CLOSE GRIP BENCH PRESS


1 LEG LYING LEG CURL MACHINE

5________

8________

(1 SEC. PAUSE ON CHEST)

5________

8________

12________

6________

5________

8________

12________

6________

12________

BARBELL LUNGES

6________

DB SIDE LATERALS

6________

BICEP CURLS

5________

10________

5________

10________

10________

5________

10________

10________

TRICEP EXTENTIONS
10________

10________

GLUTE HAM RAISES

10________

UPRIGHT ROWS

10________

WEIGHTED SHRUGS

8________

10________

8________

10________

10________

10________

10________

15___45LB___

10________

20___45LB___

10________

30___45LB___

WEIGHTED SHRUGS
15________
15________

RACK HANGS
1:15

45LB SPEED SQUATS

15________
15________

STRETCH

45LB FRONT RAISE

STRETCH

RACK HANGS

125 REPS

1:15

STRETCH

STRETCH

"THE IRON NEVER LIES TO YOU. YOU CAN WALK OUTSIDE AND LISTEN TO ALL KINDS OF TALK, GET TOLD
THAT YOUR A GOD OR A TOTAL BASTARD. THE IRON WILL AWAYS KICK YOU THE REAL DEAL"

NAME:____________________________

YOUNGSTOWN STATE UNIVERSITY FOOTBALL


RECRUIT MANUAL '09
WEEK 3
APRIL 13 - APRIL 17

POSITION: OL/DL/DE/TE/FB/LB

MONDAY

TUESDAY

THURSDAY

FRIDAY

JUMP ROPE WARM-UP (700 JUMPS)

CARDIO 5-10 MINS

JUMP ROPE WARM-UP (700 JUMPS)

CARDIO 5-10 MINS

ABDOMINAL EXERCISES:
FLUTTER KICKS: 1X60 SEC.
BICYCLES: 1X60 SEC.
HEEL TOUCHES: 1X60 SEC.

ABDOMINAL EXERCISES:

WEIGHTED CRUNCHES: 3X15 (25LBS)


HANGING SL RAISES: 3X20

ABDOMINAL EXERCISES:

STRAIGHT LEG RAISES: 3X15 (25LBS)


TWISTIES:
3X20 (25LBS)
1 LEG TOE TOUCHES: 3X10 (25LBS)

ABDOMINAL EXERCISES:
BICYCLES: 1X60 SEC.
ROCKIES: 1X60 SEC.
ALT TOE TOUCH: 1X60 SEC.

*SPEED SQUAT (50% 1RM)

*BENCH PRESS

*OLYMPIC BACK SQUAT (LOW)

EMPTY BAR HANG SNATCH (SPEED!)

5________

WARM-UP 8 REPS

WARM-UP 8 REPS

5________

61% 6________

61% 5________

5________

INCREASE WEIGHT 10LB FROM FRIDAY

67% 5________

5________

4X8________

73% 5________

*POWER CLEAN
WARM-UP 3 REPS

*BENCH PRESS
WARM-UP 8 REPS

79% 3________

61% 6________

85% 3________

INCREASE WEIGHT 10LB FROM TUESDAY

LAT PULLDOWNS (UNDERHAND+FRONT)

6X4________

*HANG CLEAN

55% 3________

8-10________

61% 3________

8-10________

WARM-UP 3 REPS

67% 3________

8-10________

55% 3________

73% 3________

CLAP PUSH-UPS
6X10

61% 3________

PUSH PRESS (CHEAT MILITARY)


*CLEAN PULLS

45LB BAR X 100 REPS (NO REST)

67% 3________

3________

SEATED CABLE ROWS

73% 3________

8________

76% 3________

3________

79% 3________

3________

82% 3________

3________

8________

3________

8________

CLOSE GRIP BENCH PRESS

8________

(1 SEC. PAUSE ON CHEST)

SINGLE LEG LEG PRESS


10________

8________

LEG PRESS

DB INCLINE BENCH

8________

12________

6________

8________

6________

BARBELL LUNGES

10________

8________

10________

8________

8________

6________

8________

8________

6________

1 LEG LYING LEG CURL MACHINE


12________

6________

8________

DB SIDE LATERALS
BICEP CURLS

TRICEP EXTENTIONS

12________

10________

12________

10________

10________

8________

10________

10________

8________

HYPERS WITH 25LBS


8________

10________

8________

BARBELL FRONT RAISE

8________

RDL + SHRUG

8________

10________

8________

10________

6________

10________

6________

15___45LB___

6________

20___45LB___

6________

30___45LB___

WEIGHTED SHRUGS
15________
15________

EMPTY BAR UPRIGHT ROW

45LB FRONT RAISE

45LB BAR 1X100 REPS (NO REST)

RACK HANGS

15________

1:20

STRETCH

STRETCH

STRETCH

STRETCH

"AN AVERAGE PERSON LIVES THEIR LIFE BY FOLLOWING GUIDELINES. A CHAMPION SETS THOSE
GUIDELINES. BE A CHAMPION!"

YOUNGSTOWN STATE UNIVERSITY FOOTBALL


RECRUIT MANUAL '09
WEEK 4
APRIL 20 - APRIL 24

NAME:____________________________

POSITION: OL/DL/DE/TE/FB/LB

MONDAY

TUESDAY

THURSDAY

FRIDAY

JUMP ROPE WARM-UP (700 JUMPS)

CARDIO 5-10 MINS

JUMP ROPE WARM-UP (700 JUMPS)

CARDIO 5-10 MINS

ABDOMINAL EXERCISES:

ABDOMINAL EXERCISES:
FLUTTER KICKS: 1X60 SEC.
BICYCLES: 1X60 SEC.
HEEL TOUCHES: 1X60 SEC.

WEIGHTED CRUNCHES: 3X15 (25LBS)


HANGING SL RAISES: 3X20

*SPEED SQUAT

(55% 1RM)

*BENCH PRESS

ABDOMINAL EXERCISES:
STRAIGHT LEG RAISES: 3X15 (25LBS)
TWISTIES:
3X20 (25LBS)
1 LEG TOE TOUCHES: 3X10 (25LBS)

*OLYMPIC BACK SQUAT (LOW)

ABDOMINAL EXERCISES:
BICYCLES: 1X60 SEC.
ROCKIES: 1X60 SEC.
ALT TOE TOUCH: 1X60 SEC.
*BENCH PRESS

5________

WARM-UP 8 REPS

WARM-UP 8 REPS

5________

61% 6________

61% 5________

WARM-UP 8 REPS
61% 6________

5________

DECREASE WEIGHT 5LB FROM FRIDAY

67% 5________

INCREASE WEIGHT 15LB FROM TUESDAY

5________

4X8________

73% 5________

4X6________

79% 3________

*POWER CLEAN

85% 3________

WARM-UP 3 REPS
58% 3________

LAT PULLDOWNS

6________

(UNDERHAND+FRONT)

6________

*HANG CLEAN

64% 3________

8________

70% 3________

8________

WARM-UP 3 REPS

76% 3________

8________

58% 3________

8________

64% 3________

*CLEAN PULLS
79% 3________

SEATED DB MILITARY PRESS

88% 2X1______

6________
6________

CLAP PUSH-UPS

70% 3________

PUSH PRESS (CHEAT MILITARY)

82% 3________

3________

85% 3________

3________

SINGLE LEG LEG PRESS


10________

8X10

76% 3________

SEATED CABLE ROWS


FRONT SQUATS

8________

3________

5________

8________

3________

5________

8________

3________

5________

8________

10________
10________

DB INCLINE BENCH

1 LEG LYING LEG CURL MACHINE

BARBELL LUNGES

6________

8________

CLOSE GRIP BENCH PRESS


(1 SEC. PAUSE ON CHEST)

6________

8________

6________

10________

6________

8________

6________

10________

6________

6________

BICEP CURLS

10________

ABC's

4________

(TRACE LETTERS A-Z)

10________

25LB 1X A-Z

10________

8________

BARBELL FRONT RAISE

10________

8________

10________

HYPERS WITH 25LBS


8________

10________

10________

WEIGHTED SHRUGS
12________

TRICEP EXTENTIONS
8________
8________

RDL + SHRUG

10________

12________
12________

4________

8________
6________

8________

6________

EMPTY BAR HANG SNATCH


45LB BAR 1X100 REPS (NO REST)

4________

DB SIDE LATERALS

4________

8________

12________

8________
8________

RACK HANGS
1:25

STRETCH

STRETCH

"IT'S OUR TIME!"

STRETCH

STRETCH

YOUNGSTOWN STATE UNIVERSITY FOOTBALL


RECRUIT MANUAL '09
WEEK 5
APRIL 27 - MAY 1

NAME:____________________________

MONDAY

TUESDAY

POSITION: OL/DL/DE/TE/FB/LB

THURSDAY

FRIDAY

MOUNTIAN CLIMBERS (1X50 EACH) 1 LEG JUMP ROPE WARM-UP (200 JUMPS) MOUNTIAN CLIMBERS (1X50 EACH) 1 LEG JUMP ROPE WARM-UP (200 JUMPS)
TWISTIES:
2X40 (10LBS)
ALT TOE TOUCHES: 2X20 (10LBS)

ABDOMINAL EXERCISES:

ABDOMINAL EXERCISES:
CRUNCHES:
1X60 SEC.
BICYCLES:
1X60 SEC.
STRAIGHT LEG RAISES: 1X60 SEC.

FULL SIT-UPS:
TWISTIES:
1 LEG TOE TOUCHES:

ABDOMINAL EXERCISES:

*SPEED SQUAT (60% 1RM)

*BENCH PRESS

*OLYMPIC BACK SQUAT (LOW)

3X15 (25LBS)
3X20 (25LBS)
3X10 (25LBS)

ABDOMINAL EXERCISES:
BICYCLES:
1X60 SEC.
ROCKIES:
1X60 SEC.
ALT TOE TOUCH: 1X60 SEC.
*BENCH PRESS

4________

WARM-UP 8 REPS

WARM-UP 8 REPS

4________

61% 6________

64% 5________

61% 6________

4________

INCREASE WEIGHT 15LB FROM FRIDAY

70% 3________

INCREASE WEIGHT 15LB FROM FRIDAY

4________

4X4________

76% 3________

4X2________

4________

85% 1________
90% 1________

*POWER CLEAN
WARM-UP 3 REPS

SEATED DB MILITARY PRESS

MAX _________

5________

LAT PULLDOWNS (UNDERHAND+FRONT)

5________

*HANG CLEAN

55% 3________

8________

61% 3________

8________

WARM-UP 3 REPS

67% 3________

8________

55% 3________

73% 3________

8________

61% 3________

79% 3________

5________
5________

CLAP PUSH-UPS

67% 3________

DB HANG SNATCH
*CLEAN PULLS

(1 ARM AT A TIME)

5________

82% 3________

5________

85% 3________

5________

88% 3________

5________

SINGLE LEG LEG PRESS

WARM-UP 8 REPS

79% 3________

8________
8________

5________

8________

5________

8________

5________

10________

6________

10________

6________

1 LEG LYING LEG CURL MACHINE

SEATED CABLE ROWS

FRONT SQUATS

DB BENCH

10________

10X10

73% 3________

INCLINE CLOSE GRIP BENCH PRESS


BARBELL LUNGES

(1 SEC. PAUSE ON CHEST)

4________

6________

8________

4________

6________

8________

MAX________

6________

8________

10________
10________

1 ARM DB ROWS

10________

SUPERMAN (2.5LB IN EACH HAND)


15________

BICEP CURLS
8________

8________

8________

8________

8________

8________

8________

8________

RDL + SHRUG
UPRIGHT ROWS

4________

45LB BAR 1X100 REPS (NO REST)

BICEP CURL + SHOULDER PRESS


45LB BAR 1X50 REPS (NO REST)

8________

8________

15________
15________

TRICEP EXTENTIONS

8________

RACK HANGS

DB SIDE LATERALS

4________

8________

4________

8________

4________

8________

1:25

RACK HANGS
1:25

STRETCH

STRETCH

STRETCH

"BE THE LEAD DOG, NOT THE PUP"

STRETCH

YOUNGSTOWN STATE UNIVERISTY FOOTBALL


RECRUIT MANUAL '09
WEEK 6
MAY 4 - MAY 7

NAME:____________________________

MONDAY
HURDLE JUMPS

(SIDE/SIDE)

TUESDAY
3X10 EACH

ABDOMINAL EXERCISES:

TUCK JUMPS 3X5

POSITION: OL/DL/DE/TE/FB/LB

THURSDAY
HURDLE JUMPS

(SIDE/SIDE)

FRIDAY
3X10 EACH

TWISTIES:
2X40 (10LBS)
ALT TOE TOUCHES: 2X20 (10LBS)

ABDOMINAL EXERCISES:
CRUNCHES:
1X60 SEC.
BICYCLES:
1X60 SEC.
STRAIGHT LEG RAISES: 1X60 SEC.

FULL SIT-UPS:
TWISTIES:
1 LEG TOE TOUCHES:

*SPEED SQUAT

*BENCH PRESS

*OLYMPIC BACK SQUAT (LOW)

(50% 1RM)

ABDOMINAL EXERCISES:
3X15 (25LBS)
3X20 (25LBS)
3X10 (25LBS)

TUCK JUMPS 3X5


ABDOMINAL EXERCISES:
BICYCLES:
1X60 SEC.
ROCKIES:
1X60 SEC.
ALT TOE TOUCH: 1X60 SEC.
PUSH JERK

10________

WARM-UP 5 REPS

WARM-UP 5 REPS

3________

10________

76% 5________

55% 5________

3________

10________

91% 6X1________

61% 5________

3________

76% REP OUT_______

76% 5________

3________

85% 5X1________

2________

*POWER CLEAN

BOX JUMPS

WARM-UP 3 REPS

(HIGH BOX)

61% 3________
67% 3________

6X3

1 ARM DB ROWS
*HANG CLEAN

SEATED DB MILITARY PRESS

73% 3________

8________

79% 3________

8________

WARM-UP 3 REPS

12________

85% 3________

8________

61% 3________

12________

67% 3________

12________

*CLEAN PULLS

DB HANG SNATCH

(1 ARM AT A TIME)

73% 3________

88% 2X3________

3________

79% 3________

91% 2X3________

3________

83% 2________

94% 2X3________

3________

BOX STEP-UPS

3________
6________

FRONT SQUATS

3________

ALT. INC DB BENCH


10________

GLUTE HAM RAISES

(WITH 15LB)

SEATED CABLE ROWS


8________

5________

8________

3________

8________

3________

8________

8________

8________

8________

DB WALKING LUNGES

8________
8________

10X10

5________

6________
6________

CLAP PUSH-UPS

15________

CHIN-UPS

15________
MAX________

CALF RAISES

INCLINE CLOSE GRIP BENCH PRESS


(1 SEC. PAUSE ON CHEST)
6________

15________

6________

MAX________

BICEP CURLS

20________
20________

BW DIPS

20________

WEIGHTED SHRUGS

(CONTROLED)

155LB 1X100 REPS (NO REST)

6________
8________

50 REPS TOTAL

BICEP CURLS

TRICEP EXTENTIONS

8________

12________

8________

12________

8________

12________

45LB BAR 2X50 REPS (NO REST)

WEIGHTED SHRUGS
RACK HANGS

(CONTROLED)

SHOULDER COMBO

175LB 1X50 REPS (NO REST)

(FRONT/SIDE/POST)

3X12 EACH 5LB

1:30

RACK HANGS
1:30

STRETCH

STRETCH

STRETCH

"THE ONLY DISCIPLINE THAT LASTS IS SELF-DISCIPLINE"

STRETCH

YOUNGSTOWN STATE UNIVERSITY FOOTBALL


RECRUIT MANUAL '09
WEEK 7
MAY 11 - MAY 15

NAME:____________________________

MONDAY
HURDLE JUMPS

(SIDE/SIDE)

TUESDAY
3X10 EACH

ABDOMINAL EXERCISES:

TUCK JUMPS 3X5

POSITION: OL/DL/DE/TE/FB/LB

THURSDAY
HURDLE JUMPS

(SIDE/SIDE)

FRIDAY
3X10 EACH

TWISTIES:
3X30 (10LBS)
ALT TOE TOUCHES: 3X20 (10LBS)

ABDOMINAL EXERCISES:
CRUNCHES:
1X70 SEC.
BICYCLES:
1X70 SEC.
STRAIGHT LEG RAISES: 1X70 SEC.

FULL SIT-UPS:
TWISTIES:
1 LEG TOE TOUCHES:

*SPEED SQUAT

*BENCH PRESS

*OLYMPIC BACK SQUAT (LOW)

(60% 1RM)

ABDOMINAL EXERCISES:
3X20 (25LBS)
3X20 (25LBS)
3X12 (25LBS)

TUCK JUMPS 3X5


ABDOMINAL EXERCISES:
BICYCLES:
1X70 SEC.
ROCKIES:
1X70 SEC.
ALT TOE TOUCH: 1X70 SEC.
PUSH JERK

8________

WARM-UP 5 REPS

WARM-UP 5 REPS

4________

8________

76% 5________

55% 5________

3________

6________

94% 4X1________

64% 5________

3________

6________

76% REP OUT________

75% 5________

2________

80% 5________

*POWER CLEAN

90% 3X3________

2________

BOX JUMPS

(LOW BOX)

WARM-UP 3 REPS
64% 3________

5X15

BARBELL BENT ROW

(UNDERHAND)

*HANG CLEAN

SEATED DB MILITARY PRESS

70% 3________

8________

76% 3________

8________

WARM-UP 3 REPS

10________

82% 3________

8________

64% 3________

10________

70% 3________

10________

88% 2X1________

BOX JUMPS

(HIGH BOX)

*CLEAN PULLS

76% 3________

6X3

91% 2X2________

82% 3________

DB BENCH PRESS

88% 2X1________

94% 2X2________

INCLINE BENCH PRESS

97% 2X2________

(1 SEC. PAUSE ON CHEST)

SINGLE LEG LEG PRESS

10________
10________

FRONT SQUATS

12________

10________

3________

WIDE GRIP PULL-UPS

12________

10________

3________

10________

6________

3________

MAX________

10________

4________

3________

MAX________

8________

2________

MAX________

DB WALKING LUNGES
GLUTE HAM RAISES

(WITH 15LB)

LAT PULLDOWNS

(OVERHAND)

12________

8________

12________

12________

8________

10________

12________

8________

8________

PAUSE PUSH-UPS

TRICEP EXTENTIONS
BICEP CURLS

CALF RAISES

BW DIPS
20________

50 REPS TOTAL

20________
20________

12________
8________

12________

8________

12________

8________

DB HAMMER CURLS

8________

SHOULDER COMBO

15________

UPRIGHT ROWS

15________

12________

15________

(FRONT/SIDE/POST)

3X12 EACH 5LB

WEIGHTED SHRUGS

(CONTROLED)

175LB 1X50 REPS (NO REST)

RACK HANGS

10________
10________

(HOLD BOTTOM)

4X40 SEC

1:30

RACK HANGS
1:30

STRETCH

STRETCH

STRETCH

"SUCCESS IS SIMPLY A MATTER OF LUCK - ASK ANY FAILURE"

STRETCH

YOUNGSTOWN STATE UNIVERSITY FOOTBALL


RECRUIT MANUAL '08
WEEK 8
MAY 18 - MAY 22

NAME:____________________________

MONDAY
HURDLE JUMPS

(SIDE/SIDE)

TUESDAY
3X10 EACH

ABDOMINAL EXERCISES:

TUCK JUMPS 3X5

POSITION: OL/DL/DE/TE/FB/LB

THURSDAY
HURDLE JUMPS

(SIDE/SIDE)

FRIDAY
3X10 EACH

TWISTIES:
3X30 (10LBS)
ALT TOE TOUCHES: 3X20 (10LBS)

ABDOMINAL EXERCISES:
CRUNCHES:
1X70 SEC.
BICYCLES:
1X70 SEC.
STRAIGHT LEG RAISES: 1X70 SEC.

FULL SIT-UPS:
TWISTIES:
1 LEG TOE TOUCHES:

*SPEED SQUAT

*BENCH PRESS

*OLYMPIC BACK SQUAT (LOW)

(70% 1RM)

ABDOMINAL EXERCISES:
3X20 (25LBS)
3X20 (25LBS)
3X12 (25LBS)

TUCK JUMPS 3X5


ABDOMINAL EXERCISES:
BICYCLES:
1X70 SEC.
ROCKIES:
1X70 SEC.
ALT TOE TOUCH: 1X70 SEC.
PUSH JERK

4________

WARM-UP 8 REPS

WARM-UP 5 REPS

3________

4________

55% 5________

60% 5________

3________

4________

76% 3________

70% 5________

2________

4________

85% 1________

80% 5________

2________

91% 10X1________

85% 3________

*POWER CLEAN

92% 5X2________

WARM-UP 3 REPS

BARBELL BENT ROW

2________

BOX JUMPS

(LOW BOX)

(UNDERHAND)

5X15

61% 3________

8________

73% 3________

8________

79% 3________

8________

WARM-UP 3 REPS

10________

85% 3________

8________

61% 3________

10________

73% 3________

10________

*HANG CLEAN

91% 1________
95% 4X1_______

BOX JUMPS

(HIGH BOX)

79% 3________

6X3

85% 3________

*CLEAN PULLS
94% 2X2________
98% 2X2________

SEATED DB MILITARY PRESS

DB BENCH PRESS

91% 1________

8________

INCLINE BENCH PRESS


(1 SEC. PAUSE ON CHEST)

SINGLE LEG LEG PRESS


12________

8________

FRONT SQUATS

8________

10________

3________

8________

3________

10________

5________

3________

10________

3________

3________

8________

1________

8________

WIDE GRIP PULL-UPS


MAX________
MAX________

DB WALKING LUNGES
GLUTE HAM RAISES

(WITH 15LB)

LAT PULLDOWNS

(OVERHAND)

12________

10________

12________

12________

10________

10________

12________

10________

8________

BICEP CURLS
CALF RAISES

BW DIPS
20________

50 REPS TOTAL

20________
20________

DB HAMMER CURLS
15________

12________

15________

(HOLD BOTTOM)

4X40 SEC

TRICEP EXTENTIONS
12________

8________

12________

8________

12________

8________

SHOULDER COMBO
WEIGHTED SHRUGS

(CONTROLED)

(FRONT/SIDE/POST)

3X12 EACH 5LB

175LB 1X50 REPS (NO REST)

RACK HANGS

10________
10________

PAUSE PUSH-UPS

8________

15________

UPRIGHT ROWS

MAX________

RACK HANGS

1:30
1:30

STRETCH

STRETCH

STRETCH

"IF YOU FAIL TO PLAN - YOU PLAN TO FAIL"

STRETCH

YOUNGSTOWN STATE UNIVERSITY FOOTBALL


RECRUIT MANUAL '09
WEEK 9
MAY 25 - MAY 29

NAME:____________________________

MONDAY
HURDLE JUMPS

(SIDE/SIDE)

TUESDAY
3X10 EACH

ABDOMINAL EXERCISES:

TUCK JUMPS 3X5

POSITION:

THURSDAY
HURDLE JUMPS

(SIDE/SIDE)

FRIDAY
3X10 EACH

TWISTIES:
3X30 (10LBS)
ALT TOE TOUCHES: 3X20 (10LBS)

ABDOMINAL EXERCISES:
CRUNCHES:
1X70 SEC.
BICYCLES:
1X70 SEC.
STRAIGHT LEG RAISES: 1X70 SEC.

FULL SIT-UPS:
TWISTIES:
1 LEG TOE TOUCHES:

*SPEED SQUAT

*BENCH PRESS

*OLYMPIC BACK SQUAT (LOW)

(40% 1RM)

ABDOMINAL EXERCISES:
3X20 (25LBS)
3X20 (25LBS)
3X12 (25LBS)

TUCK JUMPS 3X5


ABDOMINAL EXERCISES:
BICYCLES:
1X70 SEC.
ROCKIES:
1X70 SEC.
ALT TOE TOUCH: 1X70 SEC.
INCLINE BENCH

5________

WARM-UP 5 REPS

WARM-UP 5 REPS

WARM-UP 5 REPS

5________

61% 5________

60% 5________

61% 5________

5________

76% 3________

70% 5________

76% 3________

5________

85% 3________

80% 5________

85% 3________

91% 2________

85% 3________

91% 2________

MAX_________

92% 2________

MAX_________

*POWER CLEAN
WARM-UP 3 REPS
64% 3________

MAX_________

BARBELL BENT ROW

SEATED DB MILITARY PRESS

(UNDERHAND)

*HANG CLEAN

75% 3________

8________

82% 3________

8________

WARM-UP 3 REPS

10________

90% 2________

8________

61% 3________

10________

95% 1________

8________

73% 3________

MAX_________

10________

79% 3________

BOX JUMPS

85% 3________

MAX________

6X3

91% 1________

MAX________

MAX_________

MAX________

12________

LAT PULLDOWNS

(OVERHAND)

DB WALKING LUNGES

10________

12________

8________

10________

12________

8________

12________

GLUTE HAM RAISES

(WITH 15LB)

10________

WIDE GRIP PULL-UPS

(HIGH BOX)

SINGLE LEG LEG PRESS


10________

12________

PAUSE PUSH-UPS

TRICEP EXTENTIONS
12________

50 REPS TOTAL

BICEP CURLS

10________

12________
8________

DB HAMMER CURLS
UPRIGHT ROWS

(HOLD BOTTOM)

4X40 SEC

BW DIPS

10________

15________

8________

15________

8________

10________

15________

WEIGHTED SHRUGS

10________

RACK HANGS

12________

8________

12________

(CONTROLED)

SHOULDER COMBO

(FRONT/SIDE/POST)

3X12 EACH 5LB

RACK HANGS

175LB 1X50 REPS (NO REST)

1:30

STRETCH

STRETCH

1:30

STRETCH

OL/DL/DE/TE/FB/LB

STRETCH

"BE A WARRIOR"

CONDITIONING

DYNAMIC WARM-UP
1. HIGH KNEES / BACKWARD HIGH KNEES - 15 YARDS EACH
2. THREE SHUFFLE SQUAT - 15 YARDS EACH WAY
3. CARIOCA - 15 YARDS EACH WAY
4. STRAIGHT LEG KICK / WALKING QUAD - 15 YARDS EACH
5. REACH BACKS / BACKWARD SQUAT - 15 YARDS EACH
6. SKIPS FOR HEIGHT / BACKWARD SKIPS - 15 YARDS EACH

CONDITIONING WORKOUT #1

POST-RUN STRETCH
1. STANDING "V" STRETCH - M/R/L - 20 SEC. EACH
2. FIRST BASE MAN - R/L - 20 SEC. EACH
3. BUTTERFLY - 20 SEC.
4. FIGURE 4 - R/L - 20 SEC. EACH
5. LAYING QUAD - R/L - 20 SEC. EACH
6. CATCHER SQUAT - 20 SEC.

CONDITIONING WORKOUT #2

1. DYNAMIC WARM UP / STRETCH

1. DYNAMIC WARM UP / STRETCH

2. SPRINTS - REST 2 MIN. BETWEEN A & B


A. 100 YARD SPRINTS - 10 REPS
SKILL/K/P - 15 SEC. / REST 45 SEC.
TE/LB/QB/DE - 17 SEC. / REST 50 SEC.
OL/DL - 19 SEC. / REST 1:00 MIN.

2. SPRINTS - REST 2 MIN. BETWEEN A & B


A. 60 YARD SPRINTS - 16 REPS (2 SETS X 8 REPS)
2 MIN. REST BETWEEN SETS.
SKILL/K/P - 8 SEC. / REST 24 SEC.
TE/LB/QB/DE - 10 SEC. / REST 30 SEC.
OL/DL - 12 SEC. / REST 36 SEC.

B. 50 YARD SPRINTS - 16 REPS (2 SETS X 8 REPS)


2 MIN. REST BETWEEN SETS.
SKILL/K/P - 7 SEC. / REST 21 SEC.
TE/LB/QB/DE - 8 SEC. / REST 24 SEC.
OL/DL - 10 SEC. / REST 30 SEC.

3. POST-RUN STRETCH

CONDITIONING WORKOUT #3

B. 30 YARD SPRINTS - 18 REPS (2 SETS X 9 REPS)


2 MIN. REST BETWEEN SETS.
SKILL/K/P - 4 SEC. / REST 12 SEC.
TE/LB/QB/DE - 4.5 SEC. / REST 15 SEC.
OL/DL - 5 SEC. / REST 18 SEC.
3. POST-RUN STRETCH

CONDITIONING WORKOUT #4

1. DYNAMIC WARM UP / STRETCH

1. DYNAMIC WARM UP / STRETCH

2. SPRINTS - REST 2 MIN. BETWEEN A, B & C


A. 100 YARD SPRINTS - 10 REPS
SKILL/K/P - 15 SEC. / REST 45 SEC.
TE/LB/QB/DE - 17 SEC. / REST 50 SEC.
OL/DL - 19 SEC. / REST 1:00 MIN.

2. SHUTTLES
A. 300 YARD SHUTTLES - 3 REPS (3:30 MIN. REST)
(RUN 6 X 50 YARDS TO EQUAL EACH 300 YARD REP)
SKILL - 52 SEC. OR BELOW
RB/FB/K/P - 54 SEC. OR BELOW
QB/LB - 56 SEC. OR BELOW
TE/DE - 58 SEC. OR BELOW
OL/DL - 60 SEC. OR BELOW

B. 40 YARD SPRINTS - 10 REPS


SKILL/K/P - 5 SEC. / REST 15 SEC.
TE/LB/QB/DE - 6 SEC. / REST 18 SEC.
OL/DL - 7 SEC. / REST 21 SEC.
C. 10 YARD SPRINTS - 14 REPS
SKILL/K/P - 2 SEC. / REST 9 SEC.
TE/LB/QB/DE - 2.5 SEC. / REST 10 SEC.
OL/DL - 3 SEC. / REST 12 SEC.
3. POST-RUN STRETCH

John Patrick
Head Strength and Conditioning Coach
Youngstown State University
One University Plaza

3. POST-RUN STRETCH

Stambaugh Stadium
Athletic Weight Room
(330) 941-3689
jgpatrick@ysu.edu

AGILITY

DYNAMIC WARM-UP
1. HIGH KNEES / BACKWARD HIGH KNEES - 15 YARDS EACH
2. THREE SHUFFLE SQUAT - 15 YARDS EACH WAY
3. CARIOCA - 15 YARDS EACH WAY
4. STRAIGHT LEG KICK / WALKING QUAD - 15 YARDS EACH
5. REACH BACKS / BACKWARD SQUAT - 15 YARDS EACH
6. SKIPS FOR HEIGHT / BACKWARD SKIPS - 15 YARDS EACH

AGILITY WORKOUT #1

POST-RUN STRETCH
1. STANDING "V" STRETCH - M/R/L - 20 SEC. EACH
2. FIRST BASE MAN - R/L - 20 SEC. EACH
3. BUTTERFLY - 20 SEC.
4. FIGURE 4 - R/L - 20 SEC. EACH
5. LAYING QUAD - R/L - 20 SEC. EACH
6. CATCHER SQUAT - 20 SEC.

AGILITY WORKOUT #2

1. DYNAMIC WARM UP / STRETCH

1. DYNAMIC WARM UP / STRETCH

2. PLYOMETRICS
A. CONE "SPEED-SIDE" HOPS - 4 SETS X 10 REPS (EACH WAY)
B. JUMP & REACH - 4 SETS X 6 REPS

2. PLYOMETRICS
A. SKIPS FOR HEIGHT - 4 SETS X 20 YARDS
B. SINGLE LEG BOUNDS - 4 SETS X 20 YARDS

3. AGILITY
A. PRO AGILITY - 4 SETS X 4 REPS (EACH WAY)
B. 4 CORNER DROP DRILL- 4 SETS X 4 REPS (EACH WAY)

3. AGILITY
A. FOR/BACK PRO AGILITY - 4 SETS X 4 REPS (EACH WAY)
B. W-DRILL- 4 SETS X 4 REPS (EACH WAY)

3. HIGH EFFORT
A. UP/DOWNS - 150 REPS IN 5:00 MIN.

3. HIGH EFFORT
A. HIGH KNEE DRIVES - 5 SETS X 30 SEC.

4. POST-RUN STRETCH

4. POST-RUN STRETCH

AGILITY WORKOUT #3

AGILITY WORKOUT #4

1. DYNAMIC WARM UP / STRETCH

1. DYNAMIC WARM UP / STRETCH

2. PLYOMETRICS
A. LUNGE JUMPS AND SPRINT - 4 SETS X 8 REPS
B. DOUBLE LEG BOUNDS - 4 SETS X 20 YARDS
C. SPEED LADDER (EACH DRILL 3 TIMES)
1 FOOT SPRINT
2 FOOT SPRINT
BUNNY HOPS
HOP SCOTCH
1 IN, 1 OUT
SKING
ALI SHUFFLE
LATERAL HIGH KNEES
LATERAL HIGH KNEE (FLIP)

2. PLYOMETRICS
A. SKIPS FOR DISTANCE - 4 SETS X 20 YARDS
B. SPEED SKATERS - 4 SETS X 12 REPS (EACH WAY)
C. SPEED LADDER (EACH DRILL 3 TIMES)
1 FOOT SPRINT
2 FOOT SPRINT
BUNNY HOPS
HOP SCOTCH
1 IN, 1 OUT
SKING
ALI SHUFFLE
LATERAL HIGH KNEES
LATERAL HIGH KNEE (FLIP)

3. AGILITY
A. DOLPHIN DRILL- 4 SETS X 4 REPS (EACH WAY)
B. 4 CORNER REACTION - 4 SETS X 4 REPS (EACH WAY)

3. AGILITY
A. 3 CONE DRILL- 4 SETS X 4 REPS (EACH WAY)
B. PRO AGILITY - 4 SETS X 4 REPS (EACH WAY)

4. HIGH EFFORT
A. SQUAT JUMPS - 5 SETS X 30 SEC.

4. HIGH EFFORT
A. MOUNTIAN CLIMBERS - 5 SETS X 30 SEC.

5. POST-RUN STRETCH

5. POST-RUN STRETCH

John Patrick
Head Strength and Conditioning Coach
Youngstown State University
One University Plaza

Stambaugh Stadium
Athletic Weight Room
(330) 941-3689
jgpatrick@ysu.edu