Dear Mountain Lions

1 Dear Mountain Lions,

This summer program is a chance for you to reinvent your bodies. You have a full 12 weeks to train as hard and intense as possible to guarantee you are in absolute physical shape upon arriving to camp. College athletes need to train their bodies year-round to maximize performance; don’t wait until late July to try and “get in shape” so you can make it through camp. Push yourself to the limit this summer and challenge yourself to be in the best shape of your life. Come to August camp with your body in the shape to win a championship and your mind ready to work. The less we have to focus on your physical shape, the more we can focus on beating our opponents. “Greatness – A lot of Small things done well, day after day, workout after workout, discipline after discipline.”

This off-season was a strong one. A lot of guys showed they wanted to have a chance and worked to get that chance. A lot of older guys led by example and challenge the rest of their teammates. As a team, we need to help each other and hold each other accountable to be the greatest we can be. This summer is the time to work harder than you ever have. There are no practices or scrimmages to get ready for. All you have is GETTING BETTER DAY BY DAY. Since we will all be in different places this summer, it is on YOU to dedicate yourself to this workout program in order to do YOUR job and get yourself ready for an UNFORGETTABLE 2015 football season. There are NO EXCUSES, NO EXPLANATIONS for not working out this summer. We have an opportunity here at Concord to be THE BEST TEAM IN THE COUNTRY and it is vital that you do your part and prepare to be the best and make the plays that matter in crunch time. It’s the little bit of extra effort each day that makes those plays and gives you and your teammates that edge over your opponents. “Proper preparation prevents poor performance.” Hold yourself accountable and complete every single rep on this workout manual. Everything is written out for you and you will be in the best shape of your life if you commit yourself to completing every workout.

The strength and conditioning program we have prepared for you will allow you to develop physically and mentally in order to be ready for competition. Everything we do in the summer is guided to help prepare you to compete on the football field at your maximum potential. We also believe it will help you stay healthy and develop a tough, physical mentality that will give us an advantage against our competition. We have provided you with the workout, but it’s up to you to put in the work. If you are a TRUE competitor then you will push your body to the limit to give yourself an advantage against your opponents. These workouts are EXTREMELY difficult, but remember, “Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it.” Great things will come to those who work hard to achieve their goals. This program was developed based on the Barwis Methods Football Training Manual by Mike Barwis former Head Strength and Conditioning Coach at West Virginia University and Michigan University. Mike was my strength coach in college and he is the best in the business. This workout is the most up-to-date strength training and speed training program in the country and it is in the palm of your hands!...... TAKE ADVANTAGE OF IT!!!

If you have any questions about the workouts or the exercises please feel free to contact me at any time, I am here to help you become the best player you can be. “If you greatly desire something, have the guts to stake everything on obtaining it.” AFTER YOU HAVE COMPLETED YOUR WORKOUT FOR THE DAY, TAKE A PICTURE OF IT AND TEXT IT TO ME. THE BEST WAY TO HOLD YOURSELF ACCOUNTABLE IS BY KEEPING TRACK OF YOUR PROGRESS. Sincerely,

Mitch Hairston Strength and Conditioning Coach (304) 952-6077 (Cell) [email protected]

Coach Mitch Hairston (304) 952-6077 [email protected] 2 Table of Contents Fall Testing Criteria Page 3

Daily Workout Schedule Page 4

Flexibility & Injury Reduction Pages 5-6

Core & Functional Balance Pages 7-8

Plyometrics Pages 9-10

Speed Pages 11-13

Agility Page 14

Conditioning Page 15

Lifting Schedule Pages 16

Nutrition Statement Page 17

Active Warm-up Page 18

WEEK 1 – Hypertrophy Phase (May 18 – May 22) Page 19 & 20

WEEK 2 – Hypertrophy Phase (May 25 – May 29) Page 21 & 22

WEEK 3 (June 1 – June 5) Pages 23- 25

WEEK 4 (June 8 – June 12) Pages 26-28

WEEK 5 (June 15 – June 19) Pages 29-31

WEEK 6 (June 22 – June 26) Pages 32-34

WEEK 7 (June 29 – July 3) Pages 35-36

WEEK 8 (July 6 – July 10) Pages 37-39

WEEK 9 (July 13 – July 17) Pages 40-42

WEEK 10 (July 20 – July 24) Pages 43-45

WEEK 11 (July 27 – July 31) Pages 46-48

WEEL 12 (August 3 – August 7) Pages 49-51

Coach Mitch Hairston (304) 952-6077 [email protected] 3

Fall Testing Criteria

The time will come when the results will show what you did all summer. In order for our team to reach its full potential, all incoming athletes must come into camp in the best shape of their lives so that we can spend more time on executing than getting in shape.

5 x 1/5 Mile Test – A sprint around the football field / This is Post-Practice Conditioning (Times 60/70/80 & 1 Min. Rest)

TBA

Coach Mitch Hairston (304) 952-6077 [email protected] 4 Daily Workout Schedule Monday Warm-Up Weight Training Plyometrics / Explosive Training Balance / Functional Training Flexibility Routine Conditioning Stretch

Tuesday Speed Warm-Up Stretch Speed Skills Training Agility Training Skill Development Stretch

Wednesday Warm-Up Weight Training Plyometrics / Explosive Training Balance / Functional Training Injury Reduction Core Training Stretch

Thursday Speed Warm-Up Stretch Speed Skills Training Agility Training Skill Development Stretch

Friday Warm-Up Stretch Weight Training Plyometrics / Explosive Training Injury Reduction Core Training Conditioning Stretch

Coach Mitch Hairston (304) 952-6077 [email protected] 5 Flexibility & Injury Reduction

Flexibility is defined as the range of motion possible about a single joint or through a series of articulations. Flexibility is achieved by implementing a constant stretching routine. Stretching has been credited with the Reduction of injuries and should be done after your workout. In addition, it is necessary to get your muscles warmed up before a workout in order to reduce the risk of muscle strains and pulls. The athlete that works consistently on improving their flexibility will most likely see the benefit of increased speed, strength, agility, and as a result, improved athletic performance.

Descriptions of flexibility routines

Supine Hip Flexor Stretch – Lie on back with legs straight, with arms behind head, bend left leg and place outside of ankle on top of right knee. Bend right knee toward chest, hold for 30 seconds and switch legs.

Supine IT Band Stretch (with partner) – Lie on back with left leg extended on the floor and right leg lifted in the air. The partner kneels with one leg on either side of right leg. The partner holds the right ankle with the right hand. The left hand is placed on the upper hip of the partner.

Lat Stretch – Take one arm across the body and apply pressure to the back of the tricep.

Rotator Cuff Stretch – Lie on right side with right elbow on the ground and your hand in the air. Apply pressure to the back of the hand forcing it towards the ground until slight discomfort is felt.

Wrist Extension – Extend right arm with hand straight up and pull back on fingers to stretch the wrist and forearm. Rotate hand facing down and pull back on fingers and then switch arms.

Lateral Band Walks—Use a rubber, athletic training band to put around the outside of your legs. Squat down as far as possible and spread feet so band is tight. Make sure band STAYS TIGHT! Take lateral steps while in the squat position.

Descriptions of Injury Reduction Routines

Pushups Plus – Begin in a pushup position with hands shoulder width apart. Keeping the torso tight and stable, push out of the shoulders causing the upper back to round.

Hughstons – Lying face down on a raised surface, extend right arm, next to ear, parallel to the floor. With thumb pointing to the ceiling and keeping elbow straight, raise arm behind head. Hold for 2 seconds lower to starting position. Can also do exercise holding a small weight in your hand.

Tubing Circuit 4 Ways (External, Internal, External @ 90, Internal @ 90) External Rotation – Standing with band in left arm, place right fist between side and left elbow. Bend left elbow to 90 degrees. Beginning with arm across torso and keeping the 90 degree angle at the elbow, rotate shoulder to 90 degrees.

Coach Mitch Hairston (304) 952-6077 [email protected] 6 Internal Rotation – Standing with band in right arm, place left fist between side and right elbow. Bend right elbow to 90 degrees and rotate shoulder to 90 degrees. Keeping the 90 degree angle at the elbow, pull arm across body. External Rotation @ 90 Degree Abduction – Stand facing the wall, shoulder abducted to 90 degrees, elbow, elbow flexed at 90 degrees, and arm parallel to the floor. Keeping shoulder abducted and elbow at 90 degrees, grip band and rotate shoulder to 90 degrees. Internal Rotation @ 90 Degree Abduction – Standing with back to the wall, abduct shoulder to 90 degrees and externally rotated to 90 degrees. Flex elbow at 90 degrees. Keeping shoulder abducted and elbow at 90 degrees, grip band and rotate shoulder until arm is parallel to the floor.

Coach Mitch Hairston (304) 952-6077 [email protected] 7 Core & Functional Balance

Abdominal / Lower Back (Core) The road to success is always under construction. You’ll encounter potholes, detours, and delays. You must keep your eye on your goal and keep moving forward. Increasing the strength and endurance of your core will allow you to gain strength in the other areas of your body. Research has shown that the best and most durable athletes have an extremely strong core to help their bodies endure the rigors of athletic competition.

Descriptions of Core routines

45 Pound Plate Circuit – Complete a circuit without stopping with the 45 pound plate. Circuit includes: 1.) Suit Case Crunch, 2.) Toe Touch, 3.) Leg Raises, and 4.) Heel Touches (drop 45 pound plate and place feet flat on the ground.)

Balance Ball Explosive Hypers – Lie face down on a balance ball (or bench) with abs on top of the ball. Place equal weight on your hands and feet. Keep chin pointed down, simultaneously raise hands and feet as fast as possible off the ground arching back. Return to starting position and repeat.

Prone Pike Press – Begin in a pushup position with upper shins resting on a small ball or bench. Legs and arms remain straight throughout exercise. Keeping core region tight, flex hips rolling ball towards the hands until your toes are on top of the ball. The buttocks should be high in the air. Lower to starting position with control.

SL Prone Pike Press – Begin in a pushup position with upper shin of 1 LEG resting on a small ball or bench. Legs and arms remain straight throughout exercise. Keeping core region tight, flex hips rolling ball towards the hands until your toes are on top of the ball. The buttocks should be high in the air. Lower to starting position with control. Off leg is held out and controlled.

Balance Ball Abs – Lie with back on the ball, feet flat on floor, slightly wider than shoulder width. Finger tips behind ears, elbows straight out. Raise your body as if you were trying to touch your chin to the ceiling.

MedBall Standing 180’s – Stand with feet shoulder width apart, 3-4 feet from a wall, shoulders perpendicular to the wall. Hold a medicine ball with both hands. Keeping elbows straight, raise med ball until arms are parallel to the ground. Using torso, thrust the ball towards the wall. Catch the ball as it bounces off the wall

Abdominal Harness – Begin by placing an arm in each strap with the strap resting on the upper part of the tricep. Grasp the top of the straps with each hand. Starting with legs straight together, raise them to parallel with the floor. If you do not have a harness, use a dip machine.

Balance Ball Hip Raise – On the floor, lie on back. Place heels on top of balance ball. With arms across chest, raise hips until shoulder blades are only thing in contact with floor. Pause at top, then lower hips with control.

Superman – Lying face down on the floor, extend both arms straight above head next to ears. Keeping chin on floor, simultaneously raise arms and legs. Hold 2-3 seconds unless instructed otherwise and lower slowly.

Coach Mitch Hairston (304) 952-6077 [email protected] 8

Aquaman – Lying face down on the floor, extend both arms straight above head next to ears. Keeping chin on the floor, raise right arm and left leg simultaneously. Hold 2-3 seconds and lower slowly.

Supine Scissor Rotations – On the floor, lie flat on back. Place balance ball between left heel and the top of right foot. With finger tips behind ears, and legs straight, rotate legs until the ball sits between the right heel and top of left foot.

Balance Ball Rotations – Lie with back on the ball, feet flat on the floor slightly wider than shoulder width. With elbows straight, hold a small medicine ball (or weight) perpendicular to your body. Using your torso, rotate medicine ball to the right as far as possible. Return to starting position, then rotate to the left.

Lateral Lying Side Lifts – Lying on right side, place left arm behind right ear and right arm across torso. Place the balance ball between ankles. Squeezing ball with legs, contract oblique raising legs and shoulder off the floor.

Functional Balance In order to accomplish great things one must first master the small. Balance is one of those things that may seem small. When the game is on the line, it might be that little bobble-that extra split second, it takes for your opponent to regain their balance that will allow you to beat them and WIN.

Description for Functional Balance Routine

Dyno Disc Single Leg Squat – Place the dyno disc on a hard flat surface and begin by balancing on the right foot. With left leg in front, squat down on right leg. Stand up to starting position and then repeat.

Balance Ball Sits – Begin by sitting on the balance ball. With arms straight out, lift legs off the ground and balance on ball. Hold for one minute and relax.

SL Pistol Squat – Stand on one leg with off leg in front. Perform a squat all the way down to parallel. Legs should resemble a “Pistol”. Explode up from squat and repeat for reps.

Balance Ball Stands—Stand on balance ball with complete balance. Slightly bend knees and hold position for given time.

Coach Mitch Hairston (304) 952-6077 [email protected] 9 Plyometrics

Plyometrics are a combination of explosive jumps, bounds, hops, and skips. These exercises duplicate the same exact movements that are present in all athletic events. Plyometrics exercises utilize the force of gravity to store energy in the muscles. This energy is then immediately used to force the natural elastic properties of the muscles to produce kinetic energy. This elastic strength allows the muscles and connective tissue to rapidly exert force to produce maximal power in linear, vertical, lateral, or combination movements.

Descriptions of Plyometric Routines

Split Squat Jump – Assume a lunge position, quickly drop downward to parallel and explode up as high as possible using a powerful arm swing. Land in the same position and immediately repeat the exercise.

Tuck Jump – Standing upright, bend down into a 1/2 squat position then explode up bringing knees high into chest and quickly grasp the knees with the hands and release. After landing, perform the next jump with minimal foot contact on the ground.

1-Leg Deep Squat Jump – Standing with one foot on the ground, squat down deep and jump up as high as you can off one foot. Landing on the same foot, repeat the same exercise without losing balance as quickly as possible.

Speed Hop – Standing upright with feet hip width apart, very quickly drop the hips and explode up with a powerful arm swing. The idea is to gain as much height and distance while in the air as long as possible. As soon as the balls of the feet touch the ground react and jump in the air again. The legs stay straight when jumping forward

Vertical Power Jump – Standing upright, jump into the air getting as much height as possible with each jump. While in the air the knees should lift to 90 degrees and the lower leg should cycle through as if running through the air. Quickly get distance on each jump but that is not the goal. React off the ground as quick as possible Drop & Catch Pushup – Kneel on the ground with torso vertical. Fall forward and land with arms slightly flexed. Drop until chest almost touches the ground. Rapidly extend the arms to full length, with enough force to end up in the starting position.

Coach Mitch Hairston (304) 952-6077 [email protected] 10 MedBall Plyo Pushup – Start in pushup position, with the palms on the medicine ball and arms straight. Quickly remove hands from the medicine ball and drop down. Move the hands slightly wider than shoulder- width. Contact the ground with the elbows slightly flexed. Allow gravity to flex the elbows more until the chest touches the medicine ball. Rapidly extend the arms, as to leave the ground. Quickly place the hands on the medicine ball and repeat the movement.

1-Leg Speed Hop – Standing with one foot slightly in front of the other, with slight flexion in the hips. Begin by jumping off one leg to get maximal height in the air. Gradually move forward.

In-Depth Box Jump – STEP OFF BOX! Land with knees slightly bent and upon impact return jump as high and as far as you can.

Box Jump – Jump forward on box and jump off box upon impact. Repeat the movement as quickly as possible.

Cycled Split Squat Jump – Start with one leg extending forward and the other oriented behind. Jump as high as you can, switching the feet in the air and repeating.

Mountain Lion Box Jumps—Perform a “burpee”. Once you bring feet back up, pop up and jump onto box.

Coach Mitch Hairston (304) 952-6077 [email protected] 11 Speed

‘‘Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed. Every morning, the lion wakes up. It knows it must outrun the slowest gazelle or it will starve to death. It doesn’t matter whether you are a lion or a gazelle, when the sun comes up, you’d better be running!’’

There are two speed workouts a week. These workouts are to be done on Tuesday and Thursday. Immediately following the speed workout continue with the agility portion of the Tuesday/Thursday workout. Once you complete the agility portion, finish the day with 15 minutes of position-specific drills. It is important to remember that quality is the most important aspect of the speed workouts. The repetitions are to be done when the body is rested and form is not suffering because of it.

Descriptions of Speed Exercises

A-Skip – In a skipping manner, the weight bearing leg is fully extended with the weight on the ball of the foot. Heel is slightly elevated. On opposite leg the knee lifts to a 90 degree angle with the hips. The foot is lifted over the weight bearing knee stopping when the ball of the foot is located beneath the knee cap. Extend the leg down as the other leg performs the same motion. Both arms are kept at 90 degrees moving with the opposite leg.

B-Skip – Same as A-Skip except, after the knee is lifted parallel to the ground a violent pawing action is created as the foot returns to the ground.

Ankle Flips – The body stays perfectly straight during this movement with a slight forward lean. Bounce from foot to foot working on keeping the toe up and producing a good ground contact with the ball of the foot. The goal is to get vertical with each strike off the ground.

Ankling – Same as ankle flip except, the athlete kicks the foot 6 – 12 inches in front of the body and violently snaps it down to the ground planting underneath the hips. The force of the ground contact propels the body forward.

Straight Leg Shuffle – Same as ankling except, the leg is lifted as high as possible before snapping it down to the ground. The leg is kept straight on the way up and upon contact with the ground.

Coach Mitch Hairston (304) 952-6077 [email protected] 12 Power Skips – The goal of this drill is to jump as vertical in the air as possible. Take a running start and jump off the left leg. Fully extend the left leg while driving the right knee in the air with the toe up and ball of the foot under the knee.

Bounding – Drive forward off the left leg gaining as much distance as possible. Full extension of the left leg is critical. The right knee drives forward to parallel with the ground. You should hang in the air for a second or two. You should feel as if you are jumping off each leg.

Paw Drill – Standing parallel to a wall place the right hand against it. The left leg is lifted so that it is 90 degrees with the hips. Upon command, cycle the leg to the ground barely touching it with the ball of the foot. Immediately bring the leg back to starting position. Perform 20-30 reps on each leg.

Wall Drill (Accelerated Marches) – Lean on a wall at a 45 degree angle to the ground with both hands on the wall. Stay on balls of the feet & raise the right leg so that it is 90 degrees at the hip. Upon command, drive the right leg to the ground while the left leg goes up to 90 degrees

Footfire – Begin in athletic position with the knees and hips bent with the shoulders resting over top of the knees. Move your feet as quickly as possible while you move forward. The feet only lift an inch or two off the ground. The weight is on the ball of the feet and toes point directly forward.

Line Running – Find a straight line that is 40 yards long. Begin by jogging on the line. The idea is to increase speed while making sure you are symmetrical running on the line. No side to side motions.

Form Sprints – This drill is designed to focus on perfect sprint form at low intensity. It is a run that lasts about 40 yards at about 70% of sprint speed. Emphasis is placed on knee lift, good arm swing, toes up, and a relaxed body.

Standing Fast Arms – Standing with feet staggered front to back, the upper torso stays tall and relaxed while the arms move back and forth like they would in a sprint. The elbows are bent at 90 degrees, hands held loose, and the shoulders are relaxed. The elbows move from in front of the torso with the hand 4-5 inches from the face to behind the torso with the hand close to hip.

Pushup Starts – Lie face down in pushup position. Push off the ground keeping the body in a straight line. Drive the right leg underneath the body and begin to explode out of the position. Continue to accelerate for 10 yards.

Face-Down Ground Starts – Start in pushup position and on command, jump to your feet and sprint for 10 yards.

Ball Drop Starts – A coach is 3-4 yards away from an athlete standing in an upright position. You fall forward and the coach drops the ball that is held at shoulder height. You must catch the ball before it hits twice.

Falling Starts – Standing upright and while falling forward begin to sprint before you fall on your face. Sprint 10 yards.

Resistive Starts – Running Harness – With a partner, lean forward at 45 degrees while partner holds you up with a harness or something else. Drive your legs like pistons getting as many steps in 20 yards as possible.

Downhill Running – Find a hill and begin sprinting downhill, making sure not to go more than 40 yards. Do not over stride and keep relaxed during the sprint.

Coach Mitch Hairston (304) 952-6077 [email protected] 13 Uphill Running – Find a hill and sprint up the hill using perfect technique. Jog back down and start again.

Build Up Sprints – Over a distance of 50 yards, gradually accelerate to about 90% of full speed.

Flying Sprints – Accelerate for 20 yards and at the 20 yard mark you should be at full speed. Once you get to full speed, continue to fun full speed for 10 yards.

In and Out Drill – Space 5 cones 15-30 yards apart and starting at the first cone, accelerate to full speed by the second cone. At the 3rd cone, try to go faster than maximum speed. Then at the 4th cone, decrease intensity while maintaining frequency.

Standing Starts – Start out standing upright and on a command, sprint 20 yards as fast you can, focusing on starting quickly

ZigZag Sprints – Start from the pylon in the end zone. Jog 10 yards vertically, then Sprint 10 yards laterally. Keep doing this until you reach the other sideline on the 50 yard line. Once you get there, turn around and do the same thing coming back.

Coach Mitch Hairston (304) 952-6077 [email protected] 14 Agility

Agility can be described as the ability to change directions, and quickly accelerate to maximum speed, or to react to unexpected actions. Agility is comprised of three different components: Speed, Power, and Balance. With agility training, the athlete learns body control, benefits from the ability to minimize injury, improves velocity of movement, and the training effect is stamped in muscle memory. Descriptions of Agility Drills

Square Drill – Set up 4 cones in a 10 yard square. Perform exercise to 1st cone and turn at 90 degrees to the 2nd cone. From the 2nd cone, perform exercise to 3rd cone and turn all the way through the square to the 2nd cone.

4 – Corner Drill – Set up 4 cones in 10 yard square. Go around all cones with sharp turns and finish where you started.

T-Drill – Set up 4 cones. The 1st cone and the 2nd cone are in line 5 yards apart. Set up a cone on each side of the 2nd cone 5 yards away. Starting on the 1st cone, run to the right side of the 2nd cone and shuffle to the cone on the left of the 2nd cone. Shuffle back across all the way over to the cone on the right side of the 2nd cone. Sprint back to the 2nd (middle cone) and finish by sprinting through the starting cone.

3-Cone Drill (NFL 3-Cone Drill) – Set up 3 cones with the 1st cone and the 2nd cone 5 yards apart. Set up a 3rd cone to the right of the 2nd cone 5 yards away. Sprint from 1st cone to 2nd cone, back to the 1st cone, and back to 2nd cone. Sprint around 2nd cone and sprint to right side of 3rd cone. Run around the 3rd cone and back around the 2nd cone, finishing through the starting cone.

Cone Chute – Using 10 cones, set up 1st cone with 2nd cone 5 yards to the right. Set up 3rd cone 5 yards above 2nd cone, slightly to the right. Set up 4th cone 5 yards below 3rd cone and slightly to the right. Continue this set up until you get to the 10th cone, which you will set up 5 yards to the right of the 9th cone to finish at. It will become one giant zig zag setup to sprint through and change direction quickly in space.

Po Agility Shuttle Drill – Set up 3 cones in line with each other side to side. Set up 1 cone in the middle with the other 2 cones 5 yards away on each side. The side cones should be 10 yards away from each other with 1 cone in the middle. Start on middle cone and sprint to either side cone, touch cone and sprint all the way to the farthest cone, sprint back and finish through the middle. You should sprint 5 yards / 10 yards / 5 yards.

Star Drill – Set up 4 cones in a square 10 yards apart on each side. 4 cones in the middle of each side for a total of 8 cones. Start in the middle and sprint to each cone and then backpedaling back to the middle.

W-Drill – Set up 5 cones in a “W” shape 5 yards x 5 yards from each other. Backpedal from 1st cone to 2nd cone, sprint from 2nd cone to 3rd cone, backpedal from 3rd cone to 4th cone, sprint from 4th cone to 5th cone and sprint 5 yards directly to the right of the 5th cone to finish.

Coach Mitch Hairston (304) 952-6077 [email protected] 15 CONDITIONING

Most conditioning days will occur on Monday and Friday after the lift. On Mondays the focus is more on interval workout to build a cardiovascular base and muscular endurance. Fridays are more change of direction and sprint cardiovascular conditioning. Below is a small description of each type of conditioning drill we will be doing for the summer. The skill positions are the WR, DB, and RB. The Mid positions are the FB, TE, LB, and QB. The Big positions are the OL/DL.

Fifth – One lap around the field going around the goalposts and cutting the turns at each 5 yard line.

110’s – A sprint on the field from the back of the end zone through the goal line of the opposing end zone.

40’s – A 40 yard sprint.

120 yard shuttles – A suicide that consists of 10 yards and back, 20 yards and back, and 30 yards and back.

Crossfields – A sprint across the football field from one sideline to another.

Gassers – Start on the sideline and sprint to the other sideline, back to original sideline, again to the other sideline, and finish at the sideline where you started (Down/Back/Down/Back)

1 Mile Challenge EVERY WEEK, no matter which day it is, you are to run and complete a mile once per week. Try to post a personal best every time you run it and tell me your times throughout the summer.

Coach Mitch Hairston (304) 952-6077 [email protected] 16 Lifting schedule The summer will be broken up into 3 phases. These are the Hypertrophy Phase, The Strength Building Phase, and the Maximum Strength Phase. FORM IS STRESSED TO THE UTMOST IMPORTANCE!!!

Form – Get your form. Flexibility – be flexible, stretch. Force – PUSH THE WEIGHT (after form is attained)

May 18th – May 29th 2015

Hypertrophy Phase—Only 30 Seconds rest in between sets. 1 Minute rest in between exercises. This phase

is used to shock your muscles and get them ready for max strength training. This phase

will last 2 weeks June 1st – June 26th 2015

Strength Building Phase – 60-90 Second rest in between sets. 1.5-2 Minute rest in between exercises. This

phase is used when refining the muscles and stabalizers, while building strength. June 29th – July 24th

Max Strength Phase – 90 Second rest between sets. 2 minute rest between exercises. This phase is used to

strengthen the muscles at a more high end level.

Coach Mitch Hairston (304) 952-6077 [email protected] 17

Nutrition

Just your workout is not enough. If you want to grow and get as big, strong and fast as you possibly can your diet and what you put in you is the most important thing.

Generally, you want to eat 6 times a day (Breakfast, Mid- Morning Snack, Lunch, Mid Afternoon Snack, Dinner, and Late Night Snack).

IF YOU WANT OR NEED A NUTRITIONAL PROGRAM OR WANT HELP WITH YOUR DIET CALL ME!!!

I am dedicated to making you guys the best athletes you can be and I know about how to match diet and workout. My number is on every page, so feel free to call me or text me at any time, also email me if you need to.

 Coach Hairston

Coach Mitch Hairston (304) 952-6077 [email protected] 18 Active Warm-up

You will do this Active Warm-up before every lift in order to get your muscles warm and get your blood flowing. You can stretch on your own after the active warm-up.

 High Knees (Down) / Butt Kicks (Back)

 A-Skip (Down) / B-Skip (Back)

 Lunge and Twist (Down) / Side Lunge (Back)

 Bear Crawl Variation (Down) / Spider Man (Back)

 Reverse Heel Toe (Down)

 Stride 100 yards/Jump Rope 100 Reps

Coach Mitch Hairston (304) 952-6077 [email protected] 19 Lifts & Exercises WEEK 1 (May 25 – May 29 ) Hypertrophy Phase –30 Seconds between sets. 1 Minute between sets.

Monday May 18th, 2015 *****PRE WORKOUT- Scap Pushups x1Min*****

Squat (PARALLEL) 3 x 12 10x___ 10x___ 10x___ Plyos after sets (10 SL Knee Tucks, 10 Split Squat Jumps Each Way, Speed Box Jumps) Bench 3 x 12 10x___ 10x___ 10x___ Plyos after sets (10 Clap Pushups, 10 Drop and Catch, 10 Side-Side Clap Pushups) RDL 4 x 12 12x___ 12x___ 12x___ 12x___ Row 4 x 12 12x___ 12x___ 12x___ 12x___ Face Pull 4 x 12 12x___ 12x___ 12x___ 12x___ Incline DB Fly AND Press 3 x 12 15x___ 15x___ Explosive Calf Raises 2 x 50 50x___ 50x___ SHRUG 3 x 15 15x___ 15x___ 15x___ Core 45 Pound Plate Circuit 3 x 10 each (see Core in front of book) Back Extensions 2 x 10 Knees to Feet (SEE FRONT) 2 x 5 Balance Balance Ball On Knees x 1 Min SL Crane-Toe Touch x 10 each leg Injury Reduction Rice (Grab and Twist) 1 x 50 each arm (If no rice, just do Forearms) Rotator Cuff 1 x 12 each (4 ways) Lateral Band Walks 1 x 12 each way

Wednesday May 20th, 2015 *****PRE WORKOUT- 4 Way Resistive Neck x12 each way ***** Man Makers 1 x 8 (8x Upright Row/8x Clean Jerk/8x PPress/8x Clean Jerk/8x BentOverRow) Barbell Step-Ups 2 x 15 each 15x___ 15x___ DB Walking Lunges 1 x 15 each 15x___ CG Bench Press 3 x 12 12x___ 12x___ 12x___ Incline Bench Press 3 x 12 12x___ 12x___ 12x___ Glute/Ham 2 x 15 15x___ 15x___ Perfect Pullups 3 x 10 10x___ 10x___ 10x___ SuperSet 3 x 12 - Front Raise 12x___ 12x___ 12x___ - Lateral Raise 12x___ 12x___ 12x___ DB Reverse Flys 3 x 12 12x___ 12x___ 12x___

Core Lower Body Pylos Med Ball (or weight) Sit up & Twist 2 x 25 Med Ball Squat and Chute 1 x 15 Reverse Crunches 1 x 25 Lateral Quick Feet w/ Jump 1 x 10 each side Straight Leg Raise 1 x 25 Speed Box Jumps 1 x 15 Bicycle 1 x 100 Functional Balance Injury Reduction SL Bosu Ball with Med Ball Pass 1 x 20 Forearm Circuit 1 x 50 each arm Balance Ball Hip Raise 1 x 20 Rotator Cuff 4 way 1 x 12 each Leg Curls on Ball 1 x 20

Coach Mitch Hairston (304) 952-6077 [email protected] 20 WEEK 1 (May 25 – May 29 ) Hypertrophy Phase –30 Seconds between sets. 1 Minute between sets.

Friday May 22nd, 2015 *****PRE WORKOUT- Scap Pushups x1min***** Hang Clean 3 x 10 10x___ 10x___ 10x___ (EXTREME FOCUS ON FORM!!!) Pause Squat 3 x 10 10x___ 10x___ 10x___ Pause Bench Press 3 x 10 10x___ 10x___ 10x___ Glute Ham 3 x 10 10x___ 10x___ 10x___ 1-Arm DB Rows 3 x 10 10x___ 10x___ 10x___ Bent Over Rows 3 x 10 10x___ 10x___ 10x___ Dips 2 x Max x___ x___ Arms 3 x 12 - BI’s 12x___ 12x___ 12x___ - TRI’s 12x___ 12x___ 12x___

Core 45 Ib Circuit - Suitcase 2 x 10 - Toe Touch 2 x 10 - Leg Raise 2 x 10 (hold weight out over head) Explosive Situp on Glute Ham 1 x 10(Twist and Touch Opposite Foot) Back Ext on Glute Ham 1 x 15 Injury Prevention Tubing Circuit 1 x 12 each way Rice 1 x 100 each arm Lateral Band Walk Holds (Hold 5 sec each) 1 x 10 each way Functional Balance SL Half Squat Hold 1 x 20 sec each leg Prone Pike Press 1 x 20 Balance Ball Pushup Hold (partner hit ball) 1 x 30 sec

Total Body Pylos MedBall Split Squat Jumps x10 each leg SL Knee Tucks x10 each leg SL Lateral Cone Hops x10 Bounds x10 each leg NONSTOP Clap Pushups x10 MedBall Plyo Pushup (get ball off ground) x10 MedBall Chest Pass (partner or wall) x20 Lateral Quick Hands x10 over and back

Coach Mitch Hairston (304) 952-6077 [email protected] 21 WEEK 2 (May 25 – May 29 ) Hypertrophy Phase –30 Seconds between sets. 1 Minute between sets.

Monday May 25th, 2015 *****PRE WORKOUT- Scap Pushups x1Min*****

Squat (PARALLEL) 3 x 10 10x___ 10x___ 10x___ Plyos after sets (10 SL Knee Tucks, 10 Split Squat Jumps Each Way, Speed Box Jumps) Bench 3 x 10 10x___ 10x___ 10x___ Plyos after sets (10 Clap Pushups, 10 Drop and Catch, 10 Side-Side Clap Pushups) RDL 4 x 10 10x___ 10x___ 10x___ 10x___ Row 4 x 10 10x___ 10x___ 10x___ 10x___ Face Pull 4 x 10 10x___ 10x___ 10x___ 10x___ Incline DB Fly AND Press 3 x 10 10x___ 10x___ 10x___ Explosive Calf Raises 2 x 50 50x___ 50x___ SHRUG 3 x 15 15x___ 15x___ 15x___ Core 45 Pound Plate Circuit 3 x 10 each (see Core in front of book) Back Extensions 2 x 10 Knees to Feet (SEE FRONT) 2 x 5 Balance Balance Ball Stands x 1 Min SL Pistol Squat x 10 each leg Injury Reduction Rice (Grab and Twist) 1 x 50 each arm (If no rice, just do Forearms) Rotator Cuff 1 x 12 each (4 ways) Lateral Band Walks 1 x 12 each way

Wednesday May 27th, 2015 *****PRE WORKOUT- 4 Way Resistive Neck x12 each way ***** Clean Progression(Power) 2 x 8 Clean Shrug x8 /Clean Pull x8/ Clean to Front Squat x8 (EXTREME FOCUS ON FORM!!!) Barbell Step-Ups 2 x 12 each 12x___ 12x___ DB Walking Lunges 1 x 12each 12x___ CG Bench Press 3 x 10 10x___ 10x___ 10x___ Incline Bench Press 3 x 10 10x___ 10x___ 10x___ Glute/Ham 2 x 12 12x___ 12x___ Perfect Pullups 3 x 10 10x___ 10x___ 10x___ SuperSet 3 x 12 - Front Raise 12x___ 12x___ 12x___ - Lateral Raise 12x___ 12x___ 12x___ DB Reverse Flys 3 x 12 12x___ 12x___ 12x___

Coach Mitch Hairston (304) 952-6077 [email protected] 22 WEEK 2 (May 25 – May 29 ) Hypertrophy Phase –30 Seconds between sets. 1 Minute between sets.

Friday May 29th, 2015 *****PRE WORKOUT- Scap Pushups x1min***** Hang Clean 10/8/8 10x___ 8x___ 8x___ (EXTREME FOCUS ON FORM!!!) Pause Squat 10/8/8 10x___ 8x___ 8x___ Pause Bench Press 10/8/8 10x___ 8x___ 8x___ Glute Ham 3 x 10 10x___ 10x___ 10x___ 1-Arm DB Rows 3 x 10 10x___ 10x___ 10x___ Bent Over Rows 3 x 10 10x___ 10x___ 10x___ Dips 2 x Max x___ x___ Arms 3 x 12 - BI’s 12x___ 12x___ 12x___ - TRI’s 12x___ 12x___ 12x___

Core 45 Ib Circuit - Suitcase 2 x 10 - Toe Touch 2 x 10 - Leg Raise 2 x 10 (hold weight out over head) Explosive Situp on Glute Ham 1 x 10(Twist and Touch Opposite Foot) Back Ext on Glute Ham 1 x 15 Injury Prevention Tubing Circuit 1 x 12 each way Rice 1 x 100 each arm Lateral Band Walk Holds (Hold 5 sec each) 1 x 10 each way Functional Balance SL Pistol Squat 1 x 15 each leg Prone Pike Press 1 x 20 Balance Ball Pushup Hold (partner hit ball) 1 x 30 sec

Coach Mitch Hairston (304) 952-6077 [email protected] 23 WEEK 3 (June 1 – June 5) Strength Building Phase - 60-90 sec between sets. 90-120 sec between exercises.

SUPER SET EXERCISES!!! NO STANDING AROUND!!! “We don’t hold back. We don’t settle for less. We don’t lose a day. Get in and Get to work. Punch the clock and don’t leave any doubt as to why we are CHAMPIONS!!!” Monday June 1st, 2015 *****PRE WORKOUT- Scap Pushups x1min***** Bench Press 10/8/8 10x___ 8x___ 8x___ Squat 10/8/8 10x___ 8x___ 8x___ Reverse DB Rows on Bench 3 x 10 10x___ 10x___ 10x___ Pullups 3 x 10 10x___ 10x___ 10x___ RDL 3 x 10 10x___ 10x___ 10x___ Face Pull 3 x 10 10x___ 10x___ 10x___ Incline DB Fly AND Press 3 x 10 10x___ 10x___ 10x___ SHRUG 3 x 12 12x___ 12x___ 12x___ Functional Balance Upper Body Pylos DB Incline Bench on Balance Ball 1 x 12 *BEAR CRAWL STATION TO STATION* Balance Ball Stands 1 Min In Depth Box Pushups x10 Prone Pike Press 1 x 20 Lateral MedBall Pushups x10 over and back Flexibility Routine Drop n Catch Pushups x10 Supine Hip Flexor / IT Band Stretch 1 x 15 Sec. Quick Hands x10 forward and back Lying Quad Stretch 1 x 30 Sec Forward Knee Rock on Stair 1 x 30 Sec Conditioning Rotator Cuff Stretch 1 x 30 Sec 5 – Fifths (1 Min Rest) Skill (60 Sec) Mids (70 Sec) Bigs (80 Sec)

Tuesday June 2nd, 2015 Speed Warm-up Agility Training 1. Ankle Flips 2x15 yds 1. Ladder Drills 2. Ankling 2x15 yds a. Quick Run Left Lead, Quick Run Right Lead, 3. Straight Leg Shuffle 2x15 yds Lateral Quick Run, 2 in 1 out Side to Side 4. A Skip 2x15 yds 2. In & Out – 2 cones 6 yards apart, Up and 5. B Skip 2x15 yds Back x3 a. L Plant Up, R Stick Back, Switch Feet on 6. Power Skips 2x30 yds Every other Rep 7. Bounding 2 x 30 yds 3. 4 Cone Square Drill 8. High Knee Run Progression 2x40 yds a. Sprint / Sprint / Sprint / Sprint x 2 Speed Training b. Sprint / Shuffle / BackPedal / Sprint x 2 1. Seated Arm Swings 4 x 10sec (30 Sec Rest) 4. Pro Shuttle Drill – 4x (1 Min Rest) 2. Push Up Starts 4 x 20 yds (30 Sec. Rest) Position-Specific Drills 3. Falling Starts 4 x 20 yds (30 Sec. Rest) Complete 30 minutes of drills specific to 4. Wall Sprints 4 x 10 Sec. (30 Sec. Rest) your position

Coach Mitch Hairston (304) 952-6077 [email protected] 24 WEEK 3 (June 1 – June 5) Strength Building Phase - 60-90 sec between sets. 90-120 sec between exercises.

SUPER SET EXERCISES!!! NO STANDING AROUND!!! “We don’t hold back. We don’t settle for less. We don’t lose a day. Get in and Get to work. Punch the clock and don’t leave any doubt as to why we are CHAMPIONS!!!” Wednesday June 3rd, 2015 *****PRE WORKOUT- 4 Way Resistive Neck x12 each way ***** Clean Progression 2 x 6 Clean Shrug x6 /Clean Pull x6/ Clean to Front Squat x6 (EXTREME FOCUS ON FORM!!!) Barbell Step-Ups 2 x 10 each 10x___ 10x___ DB Walking Lunges 1 x 12each 12x___ CG Bench Press 3 x 10 10x___ 10x___ 10x___ Incline DB Bench Press 3 x 10 10x___ 10x___ 10x___ Glute/Ham 2 x 10 10x___ 10x___ Perfect Pullups 3 x 10 10x___ 10x___ 10x___ SuperSet 3 x 10 - Front Raise 10x___ 10x___ 10x___ - Lateral Raise 10x___ 10x___ 10x___ DB Reverse Flys 3 x 10 10x___ 10x___ 10x___ Core Functional Balance Hanging Reverse Crunch 2 x 25 SL Crane Toe Touch x10 each leg Lateral Lying Side Lifts 1 x 25 each side SL Balance Ball Hip Raise x10 each leg Back Ext Holds 1 x 5 (5 sec hold) Side Plank x30 Sec each side Superman on Balance Ball 1 x 15 Lower Body Pylos Injury Reduction SL Knee Tucks x10 Tubing Circuit 1 x 12 each way Pike Squat Jumps x10 Rice (or Forearms) 1 x 100 each arm Speed Broad Jump x10 (QUICK) Lateral Band Walks 1 x 15 each way Lateral Speed Box Jumps x10each side

Thursday June 4th, 2015 Speed Warm-up Agility Training 1. Ankle Flips 2x15 yds 1. Ladder Drills 2. Ankling 2x15 yds a. Side Run 1 in every square, Side Run 2 in every 3. Straight Leg Shuffle 2x15 yds square, 2 in 2 out, 1-leg Slalom each leg 4. A Skip 2x15 yds 2. Pro Agility Shuttle Run 5. B Skip 2x15 yds a. 2 x Each way 3. 4 Cone Square Drill 6. Power Skips 2x30 yds a. BackPedal / Sprint / BackPedal / Sprint x 4 7. Bounding 2x30 yds b. Sprint at Angle 2 each way 8. High Knee Run Progression 2x40 yds 4. In & Out Long – Set up 2 cones 20 yds apart and Speed Training switch feet every other rep 1. Standing Arm Swings 4 x 10sec each leg a. L Plant Up, Right Plant Back 3 Times x 4 Reps 2. Clawing 2 x 20 each leg Position-Specific Drills 3. High Knees 2 x 50 yds (1 Min Rest) Complete 30 minutes of drills specific to 4. Build Up Sprints 2 x 100 yds (1 Min Rest) your position

Coach Mitch Hairston (304) 952-6077 [email protected] 25 WEEK 3 (June 1 – June 5) Strength Building Phase - 60-90 sec between sets. 90-120 sec between exercises.

SUPER SET EXERCISES!!! NO STANDING AROUND!!! “We don’t hold back. We don’t settle for less. We don’t lose a day. Get in and Get to work. Punch the clock and don’t leave any doubt as to why we are CHAMPIONS!!!” Friday June 5th, 2015 PRE WORKOUT- Scap Pushups x1min Hang Clean 10/8/8 10x___ 8x___ 8x___ (EXTREME FOCUS ON FORM!!!) Pause Squat 10/8/8 10x___ 8x___ 8x___ Pause Bench Press 10/8/8 10x___ 8x___ 8x___ Glute Ham 3 x 10 10x___ 10x___ 10x___ 1-Arm DB Rows 3 x 10 10x___ 10x___ 10x___ Bent Over Rows 3 x 10 10x___ 10x___ 10x___ Dips 2 x Max x___ x___ Arms 3 x 12 - BI’s 12x___ 12x___ 12x___ - TRI’s 12x___ 12x___ 12x___

Core 45 Ib Circuit - Suitcase 2 x 10 - Toe Touch 2 x 10 - Leg Raise 2 x 10 (hold weight out over head) Explosive Situp on Glute Ham 1 x 10(Twist and Touch Opposite Foot) Back Ext on Glute Ham 1 x 15 Injury Reduction Tubing Circuit 1 x 12 each way Rice (or Forearms) 1 x 100 each arm Lateral Band Walks 1 x 15 each way Total Body Pylos LOWER: MB Squat and Chute x10 Split Cycle Squat Jumps x10 each Broad to Squat Jump x10 Tuck Jumps x15 Box Quick Feet x15 each leg Lateral Box Quick Feet x15 over and back UPPER Plyo Pushup x10 MedBall Overhead Slams x10 In and Out MedBall Pushup x10 in and out Lateral MB Pushups x10 MB Speed Chest Pass x20 Conditioning 8 x 120 Yd Shuttle (10, 20, 30 Up and Back) (45 Sec Rest) Skill (24 Sec) Mids (26 Sec) Bigs (28 Sec) Coach Mitch Hairston (304) 952-6077 [email protected] 26 WEEK 4 (June 8 – June 12) Strength Building Phase - 60-90 sec between sets. 90-120 sec between exercises.

SUPER SET EXERCISES!!! NO STANDING AROUND!!! “TRAIN LIKE YOU AN UNDERDOG. LIVE LIKE YOU ARE A CHAMPION!” Monday June 8th, 2015 *****PRE WORKOUT- Scap Pushups x1min***** Bench Press 10/8/8/6 10x___ 8x___ 8x___ 6x___ Squat 10/8/8/6 10x___ 8x___ 8x___ 6x___ Reverse DB Rows on Bench 3 x 10 10x___ 10x___ 10x___ Pullups 3 x 8 8x___ 8x___ 8x___ RDL 3 x 8 8x___ 8x___ 8x___ Face Pull 3 x 10 10x___ 10x___ 10x___ Incline DB Fly AND Press 3 x 10 10x___ 10x___ 10x___ SHRUG 3 x 10 10x___ 10x___ 10x___

Functional Balance Upper Body Pylos Alternating DB Bench on Balance Ball x 12 In-depth Box Pushups x10 Balance Ball Stands x1 Min MedBall SidetoSide Pushups x10 SL Prone Pike Press x10each MedBall Overhead Pass x10 Flexibility Routine Lateral Quick Hand x10 over and back Supine Hip Flexor / IT Band Stretch 1 x 30 Sec Half Pushup Hold x1 min Partner Quad Stretch 1 x 30 Sec Conditioning Calf Stretch 1 x 30 Sec 6 – 100’s 14/16/18 6 – 80’s 11/13/15 Rotator Cuff Stretch 1 x 30 Sec 6 – 60’s 8/9/10 6 – 40’s 5/6/7 Wrist Extension 1 x 30 Sec

Tuesday June 9th, 2015 Speed Warm-Up 1. Ankle Flips 2x15 yds Agility Training 2. Ankling 2x15 yds 1. Ladder Drills 3. Straight Leg Shuffle 2x15 yds a. Quick Run Left Lead, Quick Run Right Lead, 4. A Skip 2x15 yds Lateral Quick Run, 2 in 1 out Side to Side 5. B Skip 2x15 yds 2. In & Out – 2 cones 6 yards apart Up and Back 3 Times x 4 Reps 6. Power Skips 2x30 yds a. L Plant Up, R Stick Back, Switch Feet on Every 7. Bounding 2 x 30 yds other Rep 8. High Knee Run Progression 2x40 yds 3. 4 Cone Square Drill Speed Training a. Sprint / Sprint / Sprint / Sprint x 2 1. Push Up Starts 4 x 20 yds (30 Sec. Rest) b. Sprint / Side Shuffle / BackPedal / Sprint x 2 2. Falling Starts 4 x 20 yds (30 Sec. Rest) 4. 3 Cone NFL Drill x 4 3. Clawing 2 x 30 Sec each Position-Specific Drills 4. Form Sprints 2 x 100 yds (1 Min Rest) Complete 30 minutes of drills specific to 5. ALL OUT Sprint 2 x 40 yds (1 Min Rest) your position

Coach Mitch Hairston (304) 952-6077 [email protected] 27 WEEK 4 (June 8 – June 12) Strength Building Phase - 60-90 sec between sets. 90-120 sec between exercises.

SUPER SET EXERCISES!!! NO STANDING AROUND!!! “TRAIN LIKE YOU AN UNDERDOG. LIVE LIKE YOU ARE A CHAMPION!” Wednesday June 10th, 2015 *****PRE WORKOUT- 4 Way Resistive Neck x12 each way ***** Clean Progression 2 x 6 Clean Shrug x6 /Clean Pull x6/ Clean to Front Squat x6 (EXTREME FOCUS ON FORM!!!) Barbell Step-Ups 2 x 8 each 8x___ 8x___ DB Walking Lunges 1 x 10each 10x___ CG Bench Press 3 x 10 10x___ 10x___ 10x___ Incline DB Bench Press 3 x 10 10x___ 10x___ 10x___ Glute/Ham 2 x 10 10x___ 10x___ Bent Over Row 3 x 10 10x___ 10x___ 10x___ SuperSet 3 x 10 - Front Raise 10x___ 10x___ 10x___ - Lateral Raise 10x___ 10x___ 10x___ DB IYT’s (I-Y-T =1) 3 x 10 each 10x___ 10x___ 10x___ Core Functional Balance Suitcase Crunches 1 x 25 1-Leg Standing Medball Twists 1 x 20 Reverse Crunches 1 x 25 1-Leg Balance Ball Hip Raise 1 x 15 each Old School Sit-ups 1 x 25 Side Plank 1 x 30 Sec Explosive Low Back Hypers 1 x 15 Lower Body Pylos Injury Reduction MedBall Overhead Squat Jumps x10 4 – Way Ankle 1 x 12 Speed Box Jumps x10 4 – Way Neck 1 x 12 Multiple Box Jumps (low to high) x5 up & back DB Serratus Punches 1 x 20 Lateral Box Jumps x5 each side Lateral Quick Feet x10over&back SL Tuck Jumps x10 each leg

Thursday June 19th, 2014 Speed Warm-Up 1. Ankle Flips 2x15 yds Agility Training 2. Ankling 2x15 yds 1. Ladder Drills – 2 times for each drill 3. Straight Leg Shuffle 2x15 yds a. Slalom, 2 Feet up & back, 180 Turn, Lateral 2 in 4. A Skip 2x15 yds 2 out, 2 in 1 out, 2 in 2 out. 5. B Skip 2x15 yds 2. 4 Corner Drill 6. Power Skips 2x30 yds a. Sprint/Sprint/Sprint/Sprint x 4 3. NFL 3 Cone Drill 7. Bounding 2 x 30 yds a. 4 Reps 8. High Knee Run Progression 2x40 yds 4. W-Drill – Set up 5 Cones in a “W” Speed Training a. Backpedal/Sprint/Backpedal/Sprint x 4 1. Seated Arms 6 x 10 Sec each b. 2. Clawing 2 x 20 each Position-Specific Drills 3. Start on Ground 4 x 20 yds (1 Min Rest) Complete 30 minutes of drills specific to 4. Build Up Sprints 2 x 100 yds (1 Min Rest) your position

Coach Mitch Hairston (304) 952-6077 [email protected] 28 WEEK 4 (June 8 – June 12) Strength Building Phase - 60-90 sec between sets. 90-120 sec between exercises.

SUPER SET EXERCISES!!! NO STANDING AROUND!!! “TRAIN LIKE YOU AN UNDERDOG. LIVE LIKE YOU ARE A CHAMPION!” Friday June 12th, 2015 *****PRE WORKOUT- Scap Pushups x1min*****

Hang Clean 8/6/6 8x___ 6x___ 6x___ Pause Bench Press 10/8/6/6 10x___ 8x___ 6x___ 6x___ Pause Squat 10/8/6/6 10x___ 8x___ 6x___ 6x___ Glute Ham 3 x 10 10x___ 10x___ 10x___ 1-Arm DB Rows 3 x 10 10x___ 10x___ 10x___ Bent Over Rows 3 x 10 10x___ 10x___ 10x___ Pullups 2 x Max x___ x___ Arms 3 x 12 - BI’s 12x___ 12x___ 12x___ - TRI’s 12x___ 12x___ 12x___

Core 45 Ib Circuit - Suitcase 2 x 10 - Toe Touch 2 x 10 - Leg Raise 2 x 10 (hold weight out over head) Explosive Situp on Glute Ham 1 x 10(Twist and Touch Opposite Foot) Back Ext on Glute Ham 1 x 15 Injury Reduction Tubing Circuit 1 x 12 each way Rice (or Forearms) 1 x 100 each arm Lateral Band Walks 1 x 15 each way Total Body Pylos LOWER: SL Speed Box Jump x10 each Deep Squat Big Box Jump x10 Speed Broad Jump x10 Lateral Speed Box Jumps x5 each side Box Quick Feet x15 up and down Lateral Quick Feet x15 over and back UPPER Thigh Clap Push Ups x10 MedBall Overhead toss x10 In and Out MedBall Pushup x10 in and out Lateral MB Pushups x10 Lateral Quick Hands x10 over and back Conditioning 8 x 110’s (45 Sec Rest) Skill (15 Sec) Mids (17 Sec) Bigs (21 Sec) 15 x 40’s (20 Sec Rest) Skill (5 Sec) Mids (6 Sec) Bigs (7 Sec) Coach Mitch Hairston (304) 952-6077 [email protected] 29 WEEK 5 (June 15 – June 19) Strength Building Phase - 60-90 sec between sets. 90-120 sec between exercises.

SUPER SET EXERCISES!!! NO STANDING AROUND!!! The Weightroom is the start of the journey. Build up all necessary weaknesses to strengths and strengths into habits. PREPARE TO DOMINATE! Monday June 15th, 2015 *****PRE WORKOUT- Scap Pushups x1min***** Bench Press 10/8/6/6 10x___ 8x___ 6x___ 6x___ Squat 10/8/6/6 10x___ 8x___ 6x___ 6x___ Bent Over Row 3 x 10 10x___ 10x___ 10x___ Pullups 3 x 8 8x___ 8x___ 8x___ RDL 3 x 10 10x___ 10x___ 10x___ Face Pull 3 x 10 10x___ 10x___ 10x___ Incline DB Fly AND Press 3 x 10 10x___ 10x___ 10x___ SHRUG 3 x 10 10x___ 10x___ 10x___ Functional Balance DB Shoulder Press on Balance Ball Simultaneous 1 x 12 Balance Ball Stands 1 Min 1-Leg Prone Pike Press 1 x 10 each Upper Body Pylos In-depth Box Pushups 1 x 10 Side-Side Clap Pushups 1 x 10 MedBall Speed Passes 1 x 10 MedBall Overhead Spikes 1 x 10 Jammer SA Punches 1 x 10 Conditioning 24 Crossfields Skill (6 Sec) Mids (7 Sec) Bigs (9 Sec)

Tuesday June 16th, 2015 Speed Warm-Up Agility 1. Ankle Flips 2x15 yds 1. Ladder Drill – 2 x Each 2. Ankling 2x15 yds a. 2 in every square, 2 in every square 3. Straight Leg Shuffle 2x15 yds backwards, 2 in 1 out, 2 in 2 out, 1-Leg in 4. A Skip 2x15 yds every square each, Skier 5. B Skip 2x15 yds 6. Power Skips 2x30 yds 2. 3 Cone Drill – 2 x each 7. Bounding 2 x 30 yds a. Sprint/BackPedal/Sprint/Sprint 8. High Knee Run Progression 2x40 yds b. BackPedal/Sprint/Sprint/Sprint

Speed Training 1. Arm Swings (Jog/Sprint) 2 x 60 Sec each 3. T-Drill – 2 x each a. Sprint/Shuffle/Shuffle/Sprint 2. Clawing 2 x 20 each (30 Sec Rest)

3. Chest on Ground Starts 2 x 20 Yds (30 Sec Rest) 4. Hoop Drills – 2 each way 4. Back on Ground Starts 2 x 20 Yds (30 Sec Rest) Position-Specific Drills 5. Build Up Sprints 4 x 80 Yds (1 Min Rest) 30 Minutes of Position Drill 6. Sprint/Jog/Sprint/Jog/Sprint 4 x 100 Yds (45 Sec Rest)

Coach Mitch Hairston (304) 952-6077 [email protected] 30 WEEK 5 (June 15 – June 19) Strength Building Phase - 60-90 sec between sets. 90-120 sec between exercises.

SUPER SET EXERCISES!!! NO STANDING AROUND!!! The Weightroom is the start of the journey. Build up all necessary weaknesses to strengths and strengths into habits. PREPARE TO DOMINATE! Wednesday June 17th, 2015 *****PRE WORKOUT- 4 Way Resistive Neck x12 each way ***** Power Cleans 8/6/6 8x___ 6x___ 6x___ (CLEAN--CLEAN FORM) Front Squat 3 x 8 each 8x___ 8x___ 8x___ CG Bench Press 3 x 8 8x___ 8x___ 8x___ Incline DB Bench Press 3 x 8 8x___ 8x___ 8x___ DB Walking Lunges 2 x 8each 8x___ 8x___ (FORM) Bent Over Row 3 x 10 10x___ 10x___ 10x___ SuperSet 3 x 10 - Front Raise 10x___ 10x___ 10x___ - Lateral Raise 10x___ 10x___ 10x___ DB IYT’s (I-Y-T =1) 3 x 10 each 10x___ 10x___ 10x___ Core Functional Balance Straight Leg MedBall Exchange x25 SL Toe Touches x10each Band Partner Rotations x25each Lower Body Pylos Low Back Hypers x15 Multiple Box Jumps x5 Up & Back Aquaman on Balance Ball x15 Lateral Box Jumps x5 each side Injury Reduction Knee Tucks x10 Tubing Circuit on Balance Ball (1-Leg) x12 Lateral Quick Feet x15 over and back 4-Way Partner Neck x12 1-Leg Speed Squat Jumps x5 each

Thursday June 18th, 2015 Speed Warm-Up 7. ALL OUT SPRINTS 2 x 100 Yds (1 Min Rest) 1. Ankle Flips 2x15 yds 2. Ankling 2x15 yds Agility 3. Straight Leg Shuffle 2x15 yds 1. Ladder Drill 4. A Skip 2x15 yds a. Scissors, 2 in 2 out, Skier, Side 2 in 5. B Skip 2x15 yds 2 out, 1-Leg Side-to-Side (each) 6. Power Skips 2x30 yds 2. 4 Cone Drill 7. Bounding 2 x 30 yds a. Sprint/Sprint/Shuffle/Sprint 8. High Knee Run Progression 2x40 yds 3. Cone Chute – Set up 8 cones in 3 connected Speed Training triangles with 5 yd distance 1. Arm Swings (Jog/Sprint) 2 x 60 Sec each a. 4 x each way 2. Clawing 2 x 20 each (30 Sec Rest) 4. T-Drill 3. Wall Drills 2 x 30 each (Acceleration a. Sprint/Turn/Sprint/Sprint/Sprint/Sprint Marches) Position-Specific Drills 4. Form Sprints 2 x 100 Yds (1 Min Rest) 30 Minutes of Position Drills 5. Sprint/Jog/Sprint/Jog/Sprint 2 x 100 Yds (45 Sec Rest) 6. Build Up Sprints 2 x 50 Yds (1 Min Rest)

Coach Mitch Hairston (304) 952-6077 [email protected] Page 31 WEEK 5 (June 15 – June 19) Strength Building Phase - 60-90 sec between sets. 90-120 sec between exercises.

Hang Clean 8/6/6 8x___ 6x___ 6x___ 1 & ½ Rep Bench 8/8/6/6 8x___ 8x___ 6x___ 6x___ 1 & ½ Rep Squat 8/8/6/6 8x___ 8x___ 6x___ 6x___ 1-Arm DB Rows 3 x 10 10x___ 10x___ 10x___ Machine Row 3 x 10 10x___ 10x___ 10x___ Pullups 2 x Max x___ x___ Arms 3 x 10 - BI’s 10x___ 10x___ 10x___ - TRI’s 12x___ 12x___ 12x___ Core 45 Ib Circuit - Suitcase 2 x 10 - Toe Touch 2 x 10 - Leg Raise 2 x 10 (hold weight out over head) Explosive Situp on Glute Ham 1 x 10(Twist and Touch Opposite Foot) Back Ext on Glute Ham 1 x 15 Injury Reduction Tubing Circuit 1 x 12 each way Rice (or Forearms) 1 x 100 each arm Lateral Band Walks 1 x 15 each way Total Body Pylos LOWER: SL Tuck Jumps x10 each Lateral Quick Feet x15 over and back Lateral Speed Box Jumps x5 each side Mt Lion Box Jumps x 10

UPPER Resistive Plyo Pushup x10 Side to Side MedBall Pushup x10 each side Ladder (on all 4’s) 2in2out xDown & Back Lateral Quick Hands w/ Plyo Pushup x10 over and back Conditioning 5 x Fifths Skill (60 Sec) Mids (70 Sec) Bigs (80 Sec)

Coach Mitch Hairston (304) 952-6077 [email protected]

Page 32 WEEK 6 (June 22 – June 26) Strength Building Phase - 60-90 sec between sets. 90-120 sec between exercises.

SUPER SET EXERCISES!!! NO STANDING AROUND!!! You can either count the days, or make the days count. Those who make the days count will flourish, while those who count the days will be left behind. Monday June 22nd, 2015 *****PRE WORKOUT- Scap Pushups x1min***** Bench Press 8/8/6/6 8x___ 8x___ 6x___ 6x___ Squat 8/8/6/6 8x___ 8x___ 6x___ 6x___ Bent Over Row 3 x 8 8x___ 8x___ 8x___ Pullups 3 x 8 8x___ 8x___ 8x___ RDL 3 x 10 10x___ 10x___ 10x___ Face Pull 3 x 10 10x___ 10x___ 10x___ Incline DB Fly AND Press 3 x 10 10x___ 10x___ 10x___ SHRUG 3 x 10 10x___ 10x___ 10x___ Functional Balance Upper Body Pylos DB Alternate Shoulder on Bal. Ball x12 each Bench 6 Reps & 8 MedBall Passes Balance Ball Stands x1 Min MedBall Pushups on Ball x 10 1-Leg Prone Pike Press x10 each Single Arm Plyo Pushups x 5 each Flexibility Routine MedBall Rev Toss x 10 Hip Flexor/ IT Band Stretch x30 sec Side Rotational MedBall Toss x 10 each Partner Quad Stretch x30 sec Conditioning Forward Knee Rock on Stair x30 sec 25 – 40’s Skill (6 Sec) Mids (7 Sec) Bigs (8 Sec) 15 Rotator Cuff Stretch x30 sec Second Rest

Tuesday June 23rd, 2015 Speed Warm-Up Agility 1. Ankle Flips 2x15 yds 1. Ladder Drill 2. Ankling 2x15 yds a. 2 in every square Left foot, 2 in 3. Straight Leg Shuffle 2x15 yds every square Right foot, Scissors, 2 4. A Skip 2x15 yds in 1 out, 2 in 2 out, Side 2 in 2 out 5. B Skip 2x15 yds 2. W-Drill – 5 Cones set up in the shape of a 6. Power Skips 2x30 yds “W” 7. Bounding 2 x 30 yds a. 4 Reps 8. High Knee Run Progression 2x40 yds 3. Cone Chute – Set up 8 cones in 3 connected Speed Training triangles with 5 yd distance 1. Clawing 2 x 20 each (30 Sec Rest) a. 4 Reps 2. Pushup Starts 3 x 20 Yds (30 Sec Rest) 4. Pro Shuttle Drill 3. Falling Starts 3 x 20 Yds (30 Sec Rest) b. 4 Reps 4. Build Up Sprints 3 x 40 Yds (1 Min Rest) Position-Specific Drills 5. Sprint/Jog/Sprint/Jog/Sprint 3 x 100 Yds (45 Sec Rest) 30 Minutes of Position Drills 6. ALL OUT SPRINTS 2 x 40 Yds (60 Sec Rest) 7. Stadium Steps

Coach Mitch Hairston (304) 952-6077 [email protected]

Page 33 WEEK 6 (June 22 – June 26) Strength Building Phase - 60-90 sec between sets. 90-120 sec between exercises.

SUPER SET EXERCISES!!! NO STANDING AROUND!!! You can either count the days, or make the days count. Those who make the days count will flourish, while those who count the days will be left behind. Wednesday June 24th, 2015 *****PRE WORKOUT- 4 Way Resistive Neck x12 each way ***** Power Cleans 8/6/6/6 8x___ 6x___ 6x___ 6x___ Front Squat 3 x 8 each 8x___ 8x___ 8x___ CG Bench Press 3 x 8 8x___ 8x___ 8x___ Incline DB Bench Press 3 x 8 8x___ 8x___ 8x___ DB Walking Lunges 2 x 8each 8x___ 8x___ (FORM) Bent Over Row 3 x 10 10x___ 10x___ 10x___ SuperSet 3 x 10 - Front Raise 10x___ 10x___ 10x___ - Lateral Raise 10x___ 10x___ 10x___ DB IYT’s (I-Y-T =1) 3 x 10 each 10x___ 10x___ 10x___ Core Functional Balance MedBall Standing 180’s 1 x 20 each side Stepping Stone 1-Leg Squat 1 x 6 each leg Old School Sit-ups 2 x 25 Balance Ball Hip Raise & Roll 1 x 3 each way Glute Ham Raise 1 x 15 Rotating Plank (Front, Left Side, Right Side) 1 Min Aquaman 1 x 15 Lower Body Pylos Injury Reduction DL Speed Hops x20 Tubing Circuit 1 x 12 each way 1-Leg Multiple Box Jumps x3 each leg Serratus Punches x20 1-Leg Deep Squat Jumps x 10 each leg Single Arm Ball Rolls x each direction/arm Tuck Jumps x10

Thursday June 25th, 2015 Speed Warm-Up 14. ALL OUT SPRINTS 2 x 100 Yds (1 Min Rest) 9. Ankle Flips 2x15 yds 10. Ankling 2x15 yds Agility 11. Straight Leg Shuffle 2x15 yds 5. Ladder Drill 12. A Skip 2x15 yds a. Scissors, 2 in 2 out, Skier, Side 2 in 13. B Skip 2x15 yds 2 out, 1-Leg Side-to-Side (each) 14. Power Skips 2x30 yds 6. 4 Cone Drill 15. Bounding 2 x 30 yds a. Sprint/Sprint/Shuffle/Sprint 16. High Knee Run Progression 2x40 yds 7. Cone Chute – Set up 8 cones in 3 connected Speed Training triangles with 5 yd distance 8. Arm Swings (Jog/Sprint) 2 x 60 Sec each a. 4 x each way 9. Clawing 2 x 20 each (30 Sec Rest) 8. T-Drill 10. Wall Drills 2 x 30 each (Acceleration a. Sprint/Turn/Sprint/Sprint/Sprint/Sprint Marches) Position-Specific Drills 11. Form Sprints 2 x 100 Yds (1 Min Rest) 30 Minutes of Position Drills 12. Sprint/Jog/Sprint/Jog/Sprint 2 x 100 Yds (45 Sec Rest) 13. Build Up Sprints 2 x 50 Yds (1 Min Rest) Coach Mitch Hairston (304) 952-6077 [email protected]

Page 34 WEEK 6 (June 22 – June 26) Strength Building Phase - 60-90 sec between sets. 90-120 sec between exercises.

Hang Clean 6/6/6/6 6x___ 6x___ 6x___ 6x___ 1 & ½ Rep Bench 6/6/6/6 6x___ 6x___ 6x___ 6x___ 1 & ½ Rep Squat 6/6/6/6 6x___ 6x___ 6x___ 6x___ 1-Arm DB Rows 3 x 10 10x___ 10x___ 10x___ Machine Row 3 x 10 10x___ 10x___ 10x___ Pullups 2 x Max x___ x___ Arms 3 x 10 - BI’s 10x___ 10x___ 10x___ - TRI’s 12x___ 12x___ 12x___ Core 45 Ib Circuit - Suitcase 2 x 10 - Toe Touch 2 x 10 - Leg Raise 2 x 10 (hold weight out over head) Explosive Situp on Glute Ham 1 x 10(Twist and Touch Opposite Foot) Back Ext on Glute Ham 1 x 15 Injury Reduction Tubing Circuit 1 x 12 each way Rice (or Forearms) 1 x 100 each arm Lateral Band Walks 1 x 15 each way Total Body Pylos LOWER: SL Tuck Jumps x10 each Lateral Quick Feet x15 over and back Lateral Speed Box Jumps x5 each side Mt Lion Box Jumps x 10

Coach Mitch Hairston (304) 952-6077 [email protected]

Page 35 WEEK 7 (June 29 – July 3) Back down/Vacation Week - 60-90 sec between sets. 90-120 sec between exercises.

SUPER SET EXERCISES!!! NO STANDING AROUND!!! Expect to be a champion by training like a champion and living like a champion. Monday June 29th, 2015 *****PRE WORKOUT- Scap Pushups x1min***** Bench Press 3 x 6 6x___ 6x___ 6x___ Squat 3 x 6 6x___ 6x___ 6x___ Bent Over Row 3 x 8 8x___ 8x___ 8x___ Pullups 2 x Max x___ x___ RDL 3 x 8 8x___ 8x___ 8x___ Face Pull 3 x 10 10x___ 10x___ 10x___ Incline DB Fly AND Press 3 x 10 10x___ 10x___ 10x___ SHRUG 3 x 10 10x___ 10x___ 10x___ Functional Balance Upper Body Pylos DB Alt. Shoulder Press on Balance Ball x12 each In-Depth Pushups x10 Balance Ball Stands x1 Min Clap Pushups x10 Double Ball Prone Pike Press x15 each Side -Side Clap Pushups x10 Flexibility Routine Box Quick Hands x20 Sec Hip Flexor / IT Band Stretch x30 Sec each Conditioning Partner Quad Stretch x30 Sec each 30 x 40’s Skill (5 Sec) Mids (6 Sec) Bigs (7 Sec) 15 Calf Stretch x30 Sec each Second Rest Rotator Cuff Stretch x30 Sec each Wrist Extension x30 Sec each

Tuesday June 30th, 2015 Speed Warm-Up Agility 9. Ankle Flips 2x15 yds 5. Ladder Drill 10. Ankling 2x15 yds a. 2 in every square Left foot, 2 in 11. Straight Leg Shuffle 2x15 yds every square Right foot, Scissors, 2 12. A Skip 2x15 yds in 1 out, 2 in 2 out, Side 2 in 2 out 13. B Skip 2x15 yds 6. W-Drill – 5 Cones set up in the shape of a 14. Power Skips 2x30 yds “W” 15. Bounding 2 x 30 yds a. 4 Reps 16. High Knee Run Progression 2x40 yds 7. Cone Chute – Set up 8 cones in 3 connected Speed Training triangles with 5 yd distance 8. Clawing 2 x 20 each (30 Sec Rest) c. 4 Reps 9. Pushup Starts 3 x 20 Yds (30 Sec Rest) 8. Pro Shuttle Drill 10. Falling Starts 3 x 20 Yds (30 Sec Rest) d. 4 Reps 11. Build Up Sprints 3 x 40 Yds (1 Min Rest) Position-Specific Drills 12. Sprint/Jog/Sprint/Jog/Sprint 3 x 100 Yds (45 Sec Rest) 30 Minutes of Position Drills 13. ALL OUT SPRINTS 2 x 40 Yds (60 Sec Rest) 14. Stadium Steps Coach Mitch Hairston (304) 952-6077 [email protected]

Page 36 WEEK 7 (June 29 – July 3) Back down/Vacation Week - 60-90 sec between sets. 90-120 sec between exercises.

SUPER SET EXERCISES!!! NO STANDING AROUND!!! Expect to be a champion by training like a champion and living like a champion.

Wednesday July 1st, 2015 *****PRE WORKOUT- 4 Way Resistive Neck x12 each way ***** Power Cleans 3 x 6 6x___ 6x___ 6x___ Front Squat 3 x 6 6x___ 6x___ 6x___ CG Bench Press 3 x 8 8x___ 8x___ 8x___ Incline DB Bench Press 3 x 8 8x___ 8x___ 8x___ DB Walking Lunges 2 x 8each 8x___ 8x___ (FORM) Bent Over Row 3 x 8 8x___ 8x___ Dumbbell 30’s 3 x 10 each (Front/Lateral/ Rear Raise Tri Set) Core Functional Balance MedBall Standing 180’s x20 each side SL Pistol Squat x5 each leg Old School Sit-ups x25 Balance Ball Hip Raise & Roll x3 each direct. Glute Ham Raise x15 Rotating Plank (Front, Left, Right) x1 Min Aquaman x15 Lower Body Pylos Injury Reduction DL Speed Hops x20 Tubing Circuit x 12 each way SL Multiple Box Jumps x3 each leg Serratus Punches x20 SL Lateral Deep Squat Jumps x10 each leg Single Arm Ball Rolls xeach direction & arm Tuck Jumps x10

Thursday July 2nd, 2015 Speed Warm-Up 17. Ankle Flips 2x15 yds 18. Ankling 2x15 yds 19. Straight Leg Shuffle 2x15 yds 20. A Skip 2x15 yds Agility 21. B Skip 2x15 yds 9. Ladder Drill 22. Power Skips 2x30 yds a. Scissors, 2 in 2 out, Skier, Side 2 in 23. Bounding 2x30 yds 2 out, 1-Leg Side-to-Side (each) 24. High Knee Run Progression 2x40 yds 10. 4 Cone Drill Speed Training a. Sprint/Sprint/Shuffle/Sprint 15. Arm Swings (Jog/Sprint) 2 x 60 Sec each 11. Cone Chute – Set up 8 cones in 3 connected 16. Clawing 2 x 20 each (30 Sec Rest) triangles with 5 yd distance 17. Wall Drills 2 x 30 each (Acceleration a. 4 x each way Marches) 12. T-Drill 18. Form Sprints 2 x 100 Yds (1 Min Rest) a. Sprint/Turn/Sprint/Sprint/Sprint/Sprint 19. Sprint/Jog/Sprint/Jog/Sprint 2 x 100 Yds (45 Sec Rest) Position-Specific Drills 20. Build Up Sprints 2 x 50 Yds (1 Min Rest) 30 Minutes of Position Drills 21. ALL OUT SPRINTS 2 x 100 Yds (1 Min Rest)

Coach Mitch Hairston (304) 952-6077 [email protected]

Page 37 WEEK 8 (July 6 – July 10) Max Strength Phase - 90 sec between sets. 120 sec between exercises.

INCREASE THE WEGHT !!! The measure of a man isn’t by how much he lifts, but how intense he works to reach the ultimate goal. TO BE A CHAMPION ! Monday July 6th, 2015 *****PRE WORKOUT- Scap Pushups x1min***** Bench Press 6/6/4/4 6x___ 6x___ 4x___ 4x___ Squat 6/6/4/4 6x___ 6x___ 4x___ 4x___ Bent Over Row 3 x 8 8x___ 8x___ 8x___ Pullups 3 x 8 8x___ 8x___ 8x___ RDL 3 x 10 10x___ 10x___ 10x___ Face Pull 3 x 10 10x___ 10x___ 10x___ Incline DB Fly AND Press 3 x 10 10x___ 10x___ 10x___ SHRUG 3 x 10 10x___ 10x___ 10x___ Functional Balance Upper Body Pylos DB Alt. Shoulder Press on Bal. Ball x12 each In-Depth Pushups x10 Balance Ball Stands x1 Min Thigh Clap Pushups x10 Double Ball Prone Pike Press x15 Side-Side MB Pushups x10 over and back Flexibility Routine Box Quick Hands x20 Sec Hip Flexor / IT Band Stretch x30 Sec each Conditioning Partner Quad Stretch x30 Sec each 40 x 40’s Skill (5 Sec) Mids (6 Sec) Bigs (7 Sec) 15 Calf Stretch x30 Sec each Second Rest Rotator Cuff Stretch x30 Sec each Wrist Extension x30 Sec each

Tuesday July 7th, 2015 Speed Warm-Up Agility 1. Ankle Flips 2x15 yds 1. W-Drill 2. Ankling 2x15 yds a. 4 Reps 3. Straight Leg Shuffle 2x15 yds 2. Zig Zag Cone Drill 4. A Skip 2x15 yds a. 4 Reps 5. B Skip 2x15 yds 3. 4-Cone Drill 6. Power Skips 2x30 yds a. 4 Reps 7. Bounding 2 x 30 yds 4. Cone Chute 8. High Knee Run Progression 2x40 yds a. 4 Reps Speed Training Position-Specific Drills 1. Seated Arm Swings 8 x 10 Sec 30 Minutes of Position Drills 2. Clawing 1 x 20 each 3. Stance & Start (90 Sec Rest) 4 x 20 Yds 4. Resistance Run (90Sec Rest) 4 x 10 Yds 5. Sprint/Jog/Sprint/Jog/Sprint 4 x 100 Yds 6. All Out Sprints (90 Sec Rest) 2 x 100 Yds

Coach Mitch Hairston (304) 952-6077 [email protected]

Page 38 WEEK 8 (July 6 – July 10) Max Strength Phase - 90 sec between sets. 120 sec between exercises.

INCREASE THE WEGHT !!! The measure of a man isn’t by how much he lifts, but how intense he works to reach the ultimate goal. TO BE A CHAMPION ! Wednesday July 8th, 2015 *****PRE WORKOUT- 4 Way Resistive Neck x12 each way ***** Power Cleans 6/6/4/4 6x___ 6x___ 4x___ 4x___ Front Squat 6/6/4/4 6x___ 6x___ 4x___ 4x___ CG Bench Press 3 x 8 8x___ 8x___ 8x___ Incline DB Bench Press 3 x 8 8x___ 8x___ 8x___ DB Step Ups 2 x 8each 8x___ 8x___ (FORM) Bent Over Row 3 x 8 8x___ 8x___ 8x___ SuperSet 3 x 10 - Front Raise 10x___ 10x___ 10x___ - Lateral Raise 10x___ 10x___ 10x___ DB IYT’s (I-Y-T =1) 3 x 10 each 10x___ 10x___ 10x___ Core Functional Balance MedBall Toe Touches x50 DB Alt. Shoulder Press on Bal. Ball x12 each Balance Ball Diagonal Crunches x25 each side Balance Ball Stands Unassisted x1 Min Back Ext Holds x5 (5 sec hold) Double Ball Prone Pike Press x 15 Injury Reduction Lower Body Pylos 4-Way Ankle x12 each leg SL Alternate Squat Jumps x10 4-Way Neck x12 each way In-Depth Box Jumps x10 DB Serratus Punches x20 each arm Lateral SL Box Jumps x5 each Lateral Band Walks x 15 each way Bounding x10 each SL Tuck Jumps x5 each

Thursday July 9th, 2015 Speed Warm-Up Agility 1. Ankle Flips 2x15 yds 1. 3-Cone Drill 2. Ankling 2x15 yds a. 4 Reps 3. Straight Leg Shuffle 2x15 yds 2. T-Drill w/ 360 Turns 4. A Skip 2x15 yds a. 4 Reps 5. B Skip 2x15 yds 3. Cone Chute 6. Power Skips 2x30 yds a. 4 Reps 7. Bounding 2x 30 yds 4. Pro Shuttle Drill 8. High Knee Run Progression 2x40 yds a. 4 Reps Speed Training Position-Specific Drills 1. Seated Fast Arms 8 x 10 Sec 30 Minutes of Position Drills 2. Clawing (30 Sec Rest) 2 x 20 3. Ankle Flips/Bound/Sprint (30 Sec Rest) 3 x 20 Yds 4. SL Power Hop/Bound/Sprint (30 Sec Rest) 2 x 40 Yds 5. Jog/Stride/Sprint (30 Sec Rest) 2 x 100 Yds 6. Flying Sprints (1 Min Rest) 2 x 40 Yds 7. All Out Sprints (3 Min Rest) 2 x 100 Yds Coach Mitch Hairston (304) 952-6077 [email protected]

Page 39 WEEK 8 (July 6 – July 10) Max Strength Phase - 90 sec between sets. 120 sec between exercises.

INCREASE THE WEGHT !!! The measure of a man isn’t by how much he lifts, but how intense he works to reach the ultimate goal. TO BE A CHAMPION ! Friday July 10th, 2015 *****PRE WORKOUT- Scap Pushups x1min***** Hang Clean 6/4/4 6x___ 4x___ 4x___ 1 & ½ Rep Bench 6/4/4 6x___ 4x___ 4x___ 1 & ½ Rep Squat 6/4/4 6x___ 4x___ 4x___ Pullups 2x Max x___ x___ Racks (135, 115, or 95 on bar) Squat Jumps BW x10 Pause Squat x5 Negative Explosive Squat x5 Split Squat x5 each Core Squat Jumps BW x10 Pause Squat x5 45 Pd Ab Circuit 1x10 each Negative Explosive Squat x5 Superman 5 Sec Holds 1 x 15 Split Squat x5 each Flutter Kicks 1 Min Squat Holds BW x end time Injury Reduction Plates (45, 35, or 25) Tubing Circuit 1 x 12 each way UR Row x15 Rice (or Forearms) 1 x 100 each arm Squat and Chest Press x10 Front Raise Pulse x10 Lateral Band Walks 1 x 15 each way Push Press x15 Halos x10 (5 each way) Total Body Pylos Squat and Shoulder Press x10 Lumberjack Chops L&R x10 each Lateral Speed Broad 10each Pike Jumps 10 DB’s Push Pull (60, 50, or 40’s) Alternate SL Box Jump 5 each Scap Bench Press x10 Pause Bench Press x8 SL Speed Box Jumps 10 each Negative Explosive Bench x8 Bench 5 Negative Flip Over Explosive Reps into 5 In-Depth Box Pushups Scap Pulls x10 DB Row x8 MB Pushups 10 DB Reverse Fly x8 Standing MedBall Spikes 10 Flip Over - Repeat Lateral MB Toss 20 Platform Bar (135, 115, or 95)

Hang Clean Shrug x12 Hang Clean Pull x10 Hang Clean To Front Squat x8 Front Squat Thrusters x10 Bent Over Rows x12

Conditioning 8 x 110’s (45 Sec Rest) Skill (15 Sec) Mids (17 Sec) Bigs (21 Sec) 10 x 40’s (10 Sec Rest) Skill (5 Sec) Mids (6 Sec) Bigs (7 Sec) 2 x 120 Yd Shuttle (45 Sec Rest) Skill (24 Sec) Mids (26 Sec) Bigs (28 Sec)

Coach Mitch Hairston (304) 952-6077 [email protected]

Page 40 WEEK 9 (July 13 – July 17) Max Strength Phase - 90 sec between sets. 120 sec between exercises.

INCREASE THE WEGHT !!! Be the man you are able to be! A True MOUNTAIN LION! Monday July 13th, 2015 *****PRE WORKOUT- Scap Pushups x1min***** Bench Press 4/4/3/3 4x___ 4x___ 3x___ 3x___ Squat 4/4/3/3 4x___ 4x___ 3x___ 3x___ Bent Over Row 3 x 8 8x___ 8x___ 8x___ Pullups 3 x 8 8x___ 8x___ 8x___ RDL 3 x 8 8x___ 8x___ 8x___ Face Pull 3 x 10 10x___ 10x___ 10x___ Incline DB Fly AND Press 3 x 10 10x___ 10x___ 10x___ SHRUG 3 x 8 8x___ 8x___ 8x___ Functional Balance Upper Body Pylos Single Arm DB Incline x12 each arm Deep Box Pushups x10 Balance Ball Squats x10 MedBall Plyo Pushup w/ 2 balls x10 SL Pike Press x10 each Thigh Clap Pushups x10 Flexibility Routine Lateral Quick Hands x30 Sec Partner Quad Stretch x30 Sec each Conditioning Walking Toe Touches x20 Yds 24 x 110’s Lat Stretch x30 Sec each Skill (15 Sec) Mid (17 Sec) Big (21 Sec) Forearm Circuit (Forearm Rolls / Behind Back Wrist Curls / DB Wrist Curls)

Tuesday July 14th, 2015 Speed Warm-Up Agility 1. Ankle Flips 2x15 yds 1. Bag Drills 2. Ankling 2x15 yds a. Straight through in between every bag 3. Straight Leg Shuffle 2x15 yds b. Sideways through in between every bag 4. A Skip 2x15 yds c. Weave sideways (Sprint/BackPedal) 5. B Skip 2x15 yds d. Side Shuffle 6. Power Skips 2x30 yds 2. Zig Zag Cone Drill – Go forward and back 7. Bounding 2 x 30 yds a. 4 Reps 8. High Knee Run Progression 2x40 yds 3. Mirror Star Drill Speed Training a. 4 Reps 1. Wall Drills (Accelerated Marches) 2 x 40 reps 4. Tires / Ropes / Ladder 2. Build Up Sprints (1 Min Rest) 4 x 50 Yds a. 4 Reps 3. Sprint/Jog/Sprint/Jog/Sprint 2 x 100 Yds Position Specific Drills 4. ALL OUT SPRINTS (60 Sec Rest) 4 x 40 Yds 30 Minutes of Position Drills

Coach Mitch Hairston (304) 952-6077 [email protected]

Page 41 WEEK 9 (July 13 – July 17) Max Strength Phase - 90 sec between sets. 120 sec between exercises.

INCREASE THE WEGHT !!! Be the man you are able to be! A True MOUNTAIN LION! Wednesday July 15th, 2015 *****PRE WORKOUT- 4 Way Resistive Neck x12 each way ***** Power Cleans 4/4/3/3 4x___ 4x___ 3x___ 3x___ Front Squat 4/4/3/3 4x___ 4x___ 3x___ 3x___ CG Bench Press 3 x 8 8x___ 8x___ 8x___ Incline DB Bench Press 3 x 8 8x___ 8x___ 8x___ DB Step Ups 2 x 8each 8x___ 8x___ (FORM) Bent Over Row 3 x 8 8x___ 8x___ 8x___ SuperSet 3 x 10 - Front Raise 10x___ 10x___ 10x___ - Lateral Raise 10x___ 10x___ 10x___ DB IYT’s (I-Y-T =1) 3 x 10 each 10x___ 10x___ 10x___ Core Functional Balance Balance Ball Abs x50 SL Pistol Squats x10 each Dumbbell Side Bends x25 Plyos Low Back Hypers x15 SL Knee Tucks x10 each Swimming on Knees x15 Pike Jumps x10 Injury Reduction MB Deep Box Jumps x10 4-Way Ankle x12 each leg SL In-Depth Jumps x5 each DB Serratus Punches x20 each arm MB Squat and Shoot x10 Rice (Forearms) x100 Lateral Band Walks x 15 each way

Thursday July 16th, 2015 Speed Warm-Up 1. Ankle Flips 2x15 yds Agility 2. Ankling 2x15 yds 1. Reaction Star Drill – Athlete stands in 3. Straight Leg Shuffle 2x15 yds middle & reacts to coaches direction 4. A Skip 2x15 yds a. 4 Reps 5. B Skip 2x15 yds 2. Bag Drills – Set up 7 Bags Parallel to each 6. Power Skips 2x30 yds other 7. Bounding 2 x 30 yds a. Straight ahead step between every 8. High Knee Run Progression 2x40 yds bag down & back Speed Training b. Go through Sideways down & back 1. Staggered Arm Swings 12 x 5 Sec c. Weave through bags sideways down 2. Ankle Flips/Bound/Sprint (30 Sec Rest) 4 x 20 Yds & back 3. SL Power Hop/Bound/Sprint (30 Sec Rest) 2 x 40 Yds d. 1-Leg Hops through bags down & 4. Jog/Stride/Sprint (30 Sec Rest) 4 x 40 Yds back 5. Downhill Running (30 Sec Rest) 4 x 40 Yds 3. Cone Chute w/ turns 6. Build Up Sprints (1 Min Rest) 2 x 100 Yds a. 4 Reps 7. All Out Sprints (3 Min Rest) 2 x 40 Yds Position-Specific Drills 30 Minutes Coach Mitch Hairston (304) 952-6077 [email protected]

Page 42 WEEK 9 (July 13 – July 17) Max Strength Phase - 90 sec between sets. 120 sec between exercises.

INCREASE THE WEGHT !!! Be the man you are able to be! A True MOUNTAIN LION! Friday July 17th, 2015 *****PRE WORKOUT- Scap Pushups x1min***** Hang Clean 4/3/3 4x___ 3x___ 3x___ 1 & ½ Rep Bench 4/4/4 4x___ 3x___ 3x___ 1 & ½ Rep Squat 4/4/4 4x___ 4x___ 4x___ Pullups 2x Max x___ x___

GRIT Circuit Core Racks (135, 115, or 95 on bar) 45 Ib Circuit Squat Jumps BW x10 - Suitcase 2 x 10 Pause Squat x5 - Toe Touch 2 x 10 Negative Explosive Squat x5 Split Squat x5 each - Leg Raise 2 x 10 (hold weight Squat Jumps BW x10 out over head) Pause Squat x5 Explosive Situp on Glute Ham 1 x 10 Negative Explosive Squat x5 Split Squat x5 each Back Ext on Glute Ham 1 x 15 Squat Holds BW x end time Injury Reduction Plates (45, 35, or 25) UR Row x15 4-Way Ankle x12 each leg Squat and Chest Press x10 Rice (Forearms) x100 Front Raise Pulse x10 Lateral Band Walks x 15 each way Push Press x15 Halos x10 (5 each way) Squat and Shoulder Press x10 Total Body Pylos Lumberjack Chops L&R x10 each Lateral Speed Broad x10each

DB’s Push Pull (60, 50, or 40’s) Pike Jumps x10 Scap Bench Press x10 Alternate SL Box Jump x5 each Pause Bench Press x8 SL Speed Box Jumps x10 each Negative Explosive Bench x8 Flip Over Bench Scap Pulls x10 - 5 Negative Explosive Reps into 5 DB Row x8 In-Depth Box Pushups DB Reverse Fly x8 Flip Over - Repeat MB Pushups x10 Platform Bar (135, 115, or 95) Standing MedBall Spikes x10 Lateral MB Rotational Toss x20

Hang Clean Shrug x12 Hang Clean Pull x10 Hang Clean To Front Squat x8 Conditioning Hang Clean To Front Squat x8 8 Half Gassers (Skill 16, Mids 18, Bigs 20) Front Squat Thrusters x10 30 Sec Rest Bent Over Rows x12

Coach Mitch Hairston (304) 952-6077 [email protected]

Page 43 WEEK 10 (July 20 – July 24) Max Strength Phase - 90 sec between sets. 120 sec between exercises.

INCREASE THE WEGHT !!! That which does not kill us makes us stronger. So, train as hard as you possibly can and see how far your body can go. Monday July 20th, 2015 *****PRE WORKOUT- Scap Pushups x1min***** Bench Press 4/3/3/2 4x___ 3x___ 3x___ 2x___ Squat 4/3/3/2 4x___ 3x___ 3x___ 2x___ Bent Over Row 3 x 8 8x___ 8x___ 8x___ Pullups 3 x 8 8x___ 8x___ 8x___ RDL 3 x 8 8x___ 8x___ 8x___ Face Pull 3 x 10 10x___ 10x___ 10x___ Incline DB Fly AND Press 3 x 10 10x___ 10x___ 10x___ SHRUG 3 x 8 8x___ 8x___ 8x___

Functional Balance Upper Body Pylos Single Arm DB Incline x12 each arm Resistive Plyo Pushup x10 Balance Ball Squats x10 Side to Side MB Pushup x10 SL Pike Press x10 each Thigh Clap Pushups x10 Flexibility Routine Lateral Quick Hands x30 Sec Partner Quad Stretch x30 Sec each Conditioning Walking Toe Touches x20 Yds 24 x 110’s Lat Stretch x30 Sec each Skill (15 Sec) Mid (17 Sec) Big (21 Sec) Forearm Circuit (Forearm Rolls / Behind Back Wrist Curls / DB Wrist Curls)

Tuesday July 21st, 2015

Speed Warm-Up Agility 1. Ankle Flips 2x15 yds 1. Square Drill 2. Ankling 2x15 yds a. Sprint/Sprint/Sprint/Sprint 3. Straight Leg Shuffle 2x15 yds b. Sprint/Shuffle/Sprint/Sprint 4. A Skip 2x15 yds c. BackPedal/Sprint/Sprint/Sprint 5. B Skip 2x15 yds d. BackPedal/Shuffle/Sprint/Sprint 6. Power Skips 2x30 yds 2. Pro Shuttle Agility 7. Bounding 2 x 30 yds a. 4 Reps 8. High Knee Run Progression 2x40 yds 3. NFL 3 Cone Drill Speed Training a. 4 Reps 1. Seated Arm Swings 12 x 5 Sec Position-Specific Drills 2. Clawing 2 x 20 each 30 Minutes of Position Drills 3. Build Up Sprints (1 Min Rest) 4 x 50 Yds 4. Sprint/Jog/Sprint/Jog/Sprint 2 x 100 Yds 5. High Knees 2 x 100 Yds 6. ALL OUT SPRINTS 2 x 60 Yds Coach Mitch Hairston (304) 952-6077 [email protected]

Page 44

WEEK 10 (July 20 – July 24) Max Strength Phase - 90 sec between sets. 120 sec between exercises.

INCREASE THE WEGHT !!! That which does not kill us makes us stronger. So, train as hard as you possibly can and see how far your body can go. Wednesday July 22nd, 2015 *****PRE WORKOUT- 4 Way Resistive Neck x12 each way ***** Power Cleans 4/3/3/2 4x___ 3x___ 3x___ 2x___ Front Squat 4/3/3/2 4x___ 3x___ 3x___ 2x___ CG Bench Press 3 x 8 8x___ 8x___ 8x___ Incline DB Bench Press 3 x 8 8x___ 8x___ 8x___ DB Step Ups 2 x 8each 8x___ 8x___ (FORM) Bent Over Row 3 x 8 8x___ 8x___ 8x___ SuperSet 3 x 10 - Front Raise 10x___ 10x___ 10x___ - Lateral Raise 10x___ 10x___ 10x___ Reverse Bench Fly’s (Pause) 3 x 10 10x___ 10x___ 10x___ Core Functional Balance Straight Leg Ball Exchange x25 Dyno Disk 1-Leg Squats x10 each Dumbbell Side Bends x20 each SL Balance w/ MB Chest Passes x10 each Swimming on Knees x10 each Balance Ball Sits w/out Legs x1 Min Aquaman on Balance Ball x15 Injury Reduction Lower Body Pylos Supine Hip Flexor / IT Band Stretch x30 Sec MedBall Cycle Split Squat Jumps x10 each Partner Quad Stretch x30 Sec 1-Leg Deep Squat Jumps Side-to-Side x10 each Standing Hamstring x30 Sec 1-Leg Speed Box Jumps x10 each Rotator Cuff Stretch x30 Sec 5 Squat Jumps into 5 Broad Jumps x10

Thursday July 23rd, 2015 Speed Warm-Up 6. 1-Leg Power Hop/Bound/Sprint (20yds each / 30 Sec 1. Ankle Flips 2x15 yds Rest) 2. Ankling 2x15 yds 7. ALL OUT SPRINTS 2 x 100 yds Agility 3. Straight Leg Shuffle 2x15 yds 1. Square Drill 4. A Skip 2x15 yds a. Sprint/Sprint/Sprint/Sprint 5. B Skip 2x15 yds b. Sprint/Shuffle/Sprint/Sprint 6. Power Skips 2x30 yds c. BackPedal/Sprint/Sprint/Sprint 7. Bounding 2x30 yds d. BackPedal/Shuffle/Sprint/Sprint 8. High Knee Run Progression 2x40 yds 2. Pro Shuttle Agility Speed Training a. 4 Reps 1. Seated Arm Swings 8 x 10 Sec 2. Wall Drills (Accelerated Marches) 1 x 40 Reps 3. NFL 3 Cone Drill 3. Build Up Sprints (1 Min Rest) 3 x 50 Yds a. 4 Reps 4. Sprint/Jog/Sprint/Jog/Sprint 2 x 100 Yds Position-Specific Drills 5. Ankle Flips/Bound/Sprint (20yds each / 30 Sec Rest) 30 Minutes of Position Drills

Coach Mitch Hairston (304) 952-6077 [email protected]

Page 45 WEEK 10 (July 20 – July 24) Max Strength Phase - 90 sec between sets. 120 sec between exercises.

INCREASE THE WEGHT !!! That which does not kill us makes us stronger. So, train as hard as you possibly can and see how far your body can go. Friday July 24th, 2015 *****PRE WORKOUT- Scap Pushups x1min***** Hang Clean 3/3/2 3x___ 3x___ 2x___ 1 & ½ Rep Bench 3/3/3 3x___ 3x___ 3x___ 1 & ½ Rep Squat 3/3/3 3x___ 3x___ 3x___ Pullups 2x Max x___ x___

GRIT Circuit Core Racks (135, 115, or 95 on bar) Squat Jumps BW x10 45 Ib Circuit Pause Squat x5 - Suitcase 2 x 10 Negative Explosive Squat x5 - Toe Touch 2 x 10 Split Squat x5 each Squat Jumps BW x10 - Leg Raise 2 x 10 (hold weight Pause Squat x5 out over head) Negative Explosive Squat x5 Explosive Situp on Glute Ham 1 x 10 Split Squat x5 each Squat Holds BW x end time Back Ext on Glute Ham 1 x 15

Plates (45, 35, or 25) Injury Reduction UR Row x15 Squat and Chest Press x10 4-Way Ankle x12 each leg Front Raise Pulse x10 Rice (Forearms) x100 Push Press x15 Lateral Band Walks x 15 each way Halos x10 (5 each way) Squat and Shoulder Press x10 Lumberjack Chops L&R x10 each Total Body Pylos Clap Pushups x10 DB’s Push Pull (60, 50, or 40’s) Scap Bench Press x10 Single Arm Pushups x10 Pause Bench Press x8 Quick Hands x30 Sec Negative Explosive Bench x8 Squat Jumps Side-to-Side x30 Flip Over Scap Pulls x10 Box Jumps x25 DB Row x8 Conditioning DB Reverse Fly x8 10 x 100’s 14/16/18, 10 x 80’s 11/13/15, 10 x 60’s Flip Over - Repeat Platform Bar (135, 115, or 95) 8/9/10, 10 x 40’s 5/6/7

Hang Clean Shrug x12 Hang Clean Pull x10 Hang Clean To Front Squat x8 Hang Clean To Front Squat x8 Front Squat Thrusters x10 Bent Over Rows x12

Coach Mitch Hairston (304) 952-6077 [email protected]

Page 46 WEEK 11 (July 27 – July 31) Max Strength Phase - 90 sec between sets. 120 sec between exercises.

INCREASE THE WEGHT !!! Never at any point should you quit because something is hard. Don’t quit until you are physically unable to do whatever you are doing!

Monday July 27th, 2015 *****PRE WORKOUT- Scap Pushups x1min***** Bench Press 3/3/2/2 3x___ 3x___ 2x___ 2x___ Squat 3/3/2/2 3x___ 3x___ 2x___ 2x___ Bent Over Row 3 x 6 6x___ 6x___ 6x___ Pullups 3 x Max x___ x___ x___ RDL 3 x 6 6x___ 6x___ 6x___ Face Pull 3 x 10 10x___ 10x___ 10x___ Incline DB Fly AND Press 3 x 10 10x___ 10x___ 10x___ SHRUG 3 x 6 6x___ 6x___ 6x___

Functional Balance SA DB Incline on Balance Ball x12 each arm Upper Body Pylos Balance Ball Sits w/out Legs x1 Min MedBall Speed Punch x20 1-Leg Deep Squats x10 each MB Rotational Toss x10 each side Flexibility Routine MedBall Overhead Spikes x10 Supine Hip Flexor / IT Band Stretch x30 Sec Ladder (2in1 out) x10 (Down-Back) Partner Quad Stretch x30 Sec Calf Stretch x30 Sec Conditioning Rotator Cuff Stretch x30 Sec 5 x Fifths (1 Min Rest) Wrist Extension x30 Sec Skill (60 Sec) Mids (70 Sec) Bigs (80 Sec)

Tuesday July 28th, 2015 Speed Warm-Up Agility 9. Ankle Flips 2x15 yds 4. Square Drill 10. Ankling 2x15 yds a. Sprint/Sprint/Sprint/Sprint 11. Straight Leg Shuffle 2x15 yds b. Sprint/Shuffle/Sprint/Sprint 12. A Skip 2x15 yds c. BackPedal/Sprint/Sprint/Sprint 13. B Skip 2x15 yds d. BackPedal/Shuffle/Sprint/Sprint 14. Power Skips 2x30 yds 5. Pro Shuttle Agility 15. Bounding 2 x 30 yds a. 4 Reps 16. High Knee Run Progression 2x40 yds 6. NFL 3 Cone Drill Speed Training a. 4 Reps 7. Seated Arm Swings 12 x 5 Sec Position-Specific Drills 8. Clawing 2 x 20 each 30 Minutes of Position Drills 9. Build Up Sprints (1 Min Rest) 4 x 50 Yds 10. Sprint/Jog/Sprint/Jog/Sprint 2 x 100 Yds 11. High Knees 2 x 100 Yds 12. ALL OUT SPRINTS 2 x 60 Yds

Coach Mitch Hairston (304) 952-6077 [email protected]

Page 47 WEEK 11 (July 27 – July 31) Max Strength Phase - 90 sec between sets. 120 sec between exercises.

INCREASE THE WEGHT !!! Never at any point should you quit because something is hard. Don’t quit until you are physically unable to do whatever you are doing! Wednesday July 29th, 2015 *****PRE WORKOUT- 4 Way Resistive Neck x12 each way ***** Power Cleans 3/3/2/2 3x___ 3x___ 2x___ 2x___ Front Squat 3/3/2/2 3x___ 3x___ 2x___ 2x___ CG Bench Press 3 x 6 6x___ 6x___ 6x___ Incline DB Bench Press 3 x 6 6x___ 6x___ 6x___ Barbell Lunges 2 x 6 each 6x___ 6x___ (FORM) Bent Over Row 3 x 8 8x___ 8x___ 8x___ SuperSet 3 x 10 - Front Raise 10x___ 10x___ 10x___ - Lateral Raise 10x___ 10x___ 10x___ Reverse Bench Fly’s (Pause) 3 x 10 10x___ 10x___ 10x___ Core Functional Balance Straight Leg Ball Exchange x25 Dyno Disk SL Squats x10 each Dumbbell Side Bends 2 x20 each SL Dyno Disk w/ MB Chest Passes x10 each Swimming on Knees x10 each Balance Ball on knees x1 Min Aquaman on Balance Ball x15 Lower Body Pylos Injury Reduction SL Lateral Deep Squat Jumps x10 each Hip Flexor / IT Band Stretch x30 Sec SL Speed Box Jumps x10 each Partner Quad Stretch x30 Sec Box Quick Feet x30 Sec Standing Hamstring x30 Sec Lateral Quick Feet x30 Sec Rotator Cuff Stretch x30 Sec

Thursday July 30th, 2015 Speed Warm-Up Agility 1. Ankle Flips 2x15 yds 1. Bag Drills 2. Ankling 2x15 yds a. Straight through in between every bag 3. Straight Leg Shuffle 2x15 yds b. Sideways through in between every bag 4. A Skip 2x15 yds c. Weave sideways (Sprint/BackPedal) 5. B Skip 2x15 yds d. Side Shuffle 6. Power Skips 2x30 yds 2. T-Drill 7. Bounding 2 x 30 yds a. 4 Reps 8. High Knee Run Progression 2x40 yds 3. W – Drill Speed Training a. 4 Reps 1. Clawing 2 x 20 each 4. Tires / Ropes / Ladder 2. Build Up Sprints (1 Min Rest) 4 x 50 Yds a. 4 Reps 3. Sprint/Jog/Sprint/Jog/Sprint 2 x 100 Yds Position Specific Drills 4. Ankle Flips/Bound/Sprint (60yds) 2 x 60 Yds 30 Minutes of Position Drills 5. 1-Leg Power Hop/Bound/Sprint (60yds) 2 x 60 Yds 6. Jog/Stride/Sprint (60yds) 2 x 60 Yds 7. Timed 40’s 2 x 40 Yds

Coach Mitch Hairston (304) 952-6077 [email protected]

Page 48 WEEK 11 (July 27 – July 31) Max Strength Phase - 90 sec between sets. 120 sec between exercises.

INCREASE THE WEGHT !!! Never at any point should you quit because something is hard. Don’t quit until you are physically unable to do whatever you are doing! Friday July 31st, 2015 *****PRE WORKOUT- Scap Pushups x1min***** Hang Clean 3/3/2 3x___ 3x___ 2x___ 1 & ½ Rep Bench 3/3/3 3x___ 3x___ 3x___ 1 & ½ Rep Squat 3/3/3 3x___ 3x___ 3x___ Pullups 2x Max x___ x___

DB’s Push Pull (60, 50, or 40’s) Behind Back Clap Pushups x10 Scap Bench Press x10 Side Hop to Squat Jump x5 each way Pause Bench Press x8 1-Leg Side-to-Side Speed Hops x10 each Negative Explosive Bench x8 Flip Over Broad Jump x10 Scap Pulls x10 Speed Box Jumps x10 DB Row x8 Conditioning DB Reverse Fly x8 Flip Over - Repeat 10 x 100’s 14/16/18, 10 x 80’s 11/13/15, 10 x 60’s Platform Bar (135, 115, or 95) 8/9/10, 10 x 40’s 5/6/7

Hang Clean Shrug x12 Hang Clean Pull x10 Hang Clean To Front Squat x8 Hang Clean To Front Squat x8 Front Squat Thrusters x10 Bent Over Rows x12

Coach Mitch Hairston (304) 952-6077 [email protected]

Page 49 WEEK 12 (August 3 – August 7 ) Max Out Phase - 90 sec between sets. 120 sec between exercises.

MOVE THE WEGHT !!! “Everybody wanna be big, but nobody wanna lift no HEAVY, A**, WEIGHT!!!” Monday August 4th, 2014 *****PRE WORKOUT- Scap Pushups x1min*****LABEL YOUR MAX SET***** Bench Press 3/2/2/1 3x___ 2x___ 2x___ 1x___ Squat 3/2/2/1 3x___ 2x___ 2x___ 1x___ Pullups 3 x Max x___ x___ x___ RDL 3 x 6 6x___ 6x___ 6x___ Face Pull 3 x 10 10x___ 10x___ 10x___ SHRUG 3 x 6 6x___ 6x___ 6x___ Functional Balance Single Arm DB Incline x12 each arm Upper Body Pylos Balance Ball Stands x1 Min Bench 8 Reps & 8 Plyo Pushups 1-Leg Balance Ball Walkouts x10 each MedBall Plyo Pushup w/ 2 balls x10 Flexibility Routine Single Arm Pushups x10 each Partner Quad Stretch x30 Sec each Lateral Quick Hands x30 Sec Walking Toe Touches x20 Yds Conditioning Lat Stretch x30 Sec each 30 x 40’s Skill (5 Sec) Mid (6 Sec) Big (7 Sec) Forearm Circuit (Forearm Rolls / Behind Back Wrist Curls / DB Wrist Curls)

Tuesday August 5th, 2014 Speed Warm-Up Agility 1. Ankle Flips 2x15 yds 9. Bag Drills 2. Ankling 2x15 yds a. Straight through in between every bag 3. Straight Leg Shuffle 2x15 yds b. Sideways through in between every bag 4. A Skip 2x15 yds c. Weave sideways (Sprint/BackPedal) 5. B Skip 2x15 yds d. Side Shuffle 6. Power Skips 2x30 yds 10. Zig Zag Cone Drill – Go forward and back 7. Bounding 2 x 30 yds a. 4 Reps 8. High Knee Run Progression 2x40 yds 11. Mirror Star Drill Speed Training a. 4 Reps 1. Staggered Arm Swings 12 x 5 Sec 12. Tires / Ropes / Ladder 2. Wall Drills (Accelerated Marches)2 x 20 a. 4 Reps 3. Build Up Sprints (1 Min Rest) 3 x 60 Yds Position Specific Drills 4. Sprint/Jog/Sprint/Jog/Sprint 2 x 100 Yds 30 Minutes of Position Drills 5. Hill Sprints 4 x 40 Yds

Coach Mitch Hairston (304) 952-6077 [email protected]

Page 50 WEEK 12 (August 3 – August 7 ) Max Out Phase - 90 sec between sets. 120 sec between exercises.

MOVE THE WEGHT !!! “Everybody wanna be big, but nobody wanna lift no HEAVY, A**, WEIGHT!!!” Wednesday August 5th, 2015 *****PRE WORKOUT- 4 Way Resistive Neck x12 each way ***** Power Cleans 3/2/2/1 3x___ 2x___ 2x___ 1x___ Front Squat 3/2/2/1 3x___ 2x___ 2x___ 1x___ CG Bench Press 3 x 6 6x___ 6x___ 6x___ Incline DB Bench Press 3 x 6 6x___ 6x___ 6x___ Bent Over Row 3 x 6 6x___ 6x___ 6x___ SuperSet 3 x 10 - Front Raise 10x___ 10x___ 10x___ - Lateral Raise 10x___ 10x___ 10x___ Reverse Bench Fly’s (Pause) 3 x 10 10x___ 10x___ 10x___ Core Straight Leg Ball Exchange x25 Functional Balance Dumbbell Side Bends x20 each Dyno Disk SL Squats x10 each Swimming on Knees x10 each SL Dyno Disk w/ MB Chest Passes x10 each Aquaman on Balance Ball x15 Balance Ball Sits w/out Legs x1 Min Injury Reduction Lower Body Pylos Supine Hip Flexor / IT Band Stretch x30 Sec Cycle Split Squat Jumps x10 each Partner Quad Stretch x30 Sec SL Lateral Deep Squat Jumps x10 each Standing Hamstring x30 Sec SL Box Jumps x10 each Rotator Cuff Stretch x30 Sec

Thursday August 7th, 2014 Speed Warm-Up 1. Ankle Flips 2x15 yds Agility 2. Ankling 2x15 yds 17. Square Drill 3. Straight Leg Shuffle 2x15 yds a. Sprint/Sprint/Sprint/Sprint 4. A Skip 2x15 yds b. Sprint/Shuffle/Sprint/Sprint 5. B Skip 2x15 yds c. BackPedal/Sprint/Sprint/Sprint 6. Power Skips 2x30 yds d. BackPedal/Shuffle/Sprint/Sprint 7. Bounding 2 x 30 yds 18. Pro Shuttle Agility 8. High Knee Run Progression 2x40 yds a. 4 Reps Speed Training 19. NFL 3 Cone Drill 8. Wall Drills (Accelerated Marches) 2 x 20 Reps a. 4 Reps 9. Build Up Sprints (1 Min Rest) 3 x 60 Yds Position-Specific Drills 10. Sprint/Jog/Sprint/Jog/Sprint 2 x 100 Yds 30 Minutes of Position Drills 11. Ankle Flips/Bound/Sprint (60yds) 2 x 60 Yds 12. 1-Leg Power Hop/Bound/Sprint (60yds) 2 x 60 Yds 13. Jog/Stride/Sprint (60Yds) 2 x 60 Yds 14. ALL OUT SPRINTS 2 x 40 Yds

Coach Mitch Hairston (304) 952-6077 [email protected]

Page 51 WEEK 12 (August 3 – August 7 ) Max Out Phase - 90 sec between sets. 120 sec between exercises.

MOVE THE WEGHT !!! “Everybody wanna be big, but nobody wanna lift no HEAVY, A**, WEIGHT!!!” Friday August 7th, 2014 *****PRE WORKOUT- Scap Pushups x1min*****

Hang Clean 3/2/1 6x___ 6x___ 6x___ 6x___ 1 & ½ Rep Bench 3/2/2 6x___ 6x___ 6x___ 6x___ 1 & ½ Rep Squat 3/2/2 6x___ 6x___ 6x___ 6x___ 1-Arm DB Rows 3 x 10 10x___ 10x___ 10x___ Machine Row 3 x 10 10x___ 10x___ 10x___ Pullups 2 x Max x___ x___ Arms 3 x 10 - BI’s 10x___ 10x___ 10x___ - TRI’s 12x___ 12x___ 12x___ Core 45 Ib Circuit - Suitcase 2 x 10 - Toe Touch 2 x 10 - Leg Raise 2 x 10 (hold weight out over head) Explosive Situp on Glute Ham 1 x 10(Twist and Touch Opposite Foot) Back Ext on Glute Ham 1 x 15 Injury Reduction Tubing Circuit 1 x 12 each way Rice (or Forearms) 1 x 100 each arm Lateral Band Walks 1 x 15 each way Total Body Pylos Behind Back Clap Pushups 1 x 10 Single Arm Pushups 1 x 10 Quick Hands 1 x 30 Sec Squat Jumps Side-to-Side 1 x 30 Box Jumps 2 x 25 Conditioning 5 Fifths Skill (60 Sec) Mid (70 Sec) Big (80 Sec)

Coach Mitch Hairston (304) 952-6077 [email protected]