Contact Info: Coach Battle Cell: 320-491-4603 Email: [email protected] Also see: www.ummcougars.org (Tab: Cougar Athletes/Strength and Conditioning)

Weight Training DDDescriptionDescription

DB: DUMBBELL

BB: BARBELL

SB: STABILITY BALL

MB: MEDICINE BALL

S/L: SINGLE LEG

ALT: ALTERNATE

POWER LIFTS

Clean Shrugs: Performed from a hang position. Start with a slight bend in your knees. Bend over at the and let weight fall to just in front of knees. Thrust hips forward and up, extend knees and ankles. Once you body is straight up and down shrug with shoulders. BE EXPLOSIVE.

Clean High Pull: Part 1: Clean Shrug Part 2: Drop hips and bend knees. Pulls bar as close to the chin as possible. Perform these steps altogether and as fast as possible. As your body is starting to drop stomp heels into floor. BE EXPLOSIVE.

Clean & Jerk: Hang clean, then while holding bar at shoulders, Split jerk. One rep.

Clean ttoo Front : Hang clean, then while holding bar at shoulders, Front squat. One rep.

Combo: This term means perform the first rep of the from the ground, and all remaining reps are done from a hang position.

SL/DB Push PressPress:::: Start by holding a dumbbell in your right hand (at your shoulder in a press position) and standing on your right foot. Then bend down slightly and explode upwards pressing the DB to the sky. This completes one rep. Perform the same exercise on your left side and that will complete one set.

All Cleans are done from a hang positionposition.... Contact Info: Coach Battle Cell: 320-491-4603 Email: [email protected] Also see: www.ummcougars.org (Tab: Cougar Athletes/Strength and Conditioning)

UPPER BODY LIFTS

Alt. Dumbbell : One arm at a time.

Dumbbell Push Up/ : Start with two DBs, in your hands, in a push up position. Perform a push up, at the top of your push up, perform a single DB row. You should get 25 rows per arm.

RDL: Standing on elevated surface. Straight leg dead lift.lift. Slight bend in your knees. Bend over at the hips until bar touches your toes. Be sure to keep your back as straight as possible.

Barbell Shrugs: Hold a barbell with an even grip, pull your shoulders up to your ears. Hold each rep for a 1 count.

Barbell High Pulls: Hold a barbell with an even grip, make sure the hands are 6 to 8 inches apart, pull the bar up to your neck. Your elbows should stay high in the air.

3 WWayayayay DB SShoulderhoulderhoulder:::: 1. Standing straight up raise DBs to front about shoulder level (perform all reps). 2. Standing straight up raise DBs to side about shoulder level (perform all reps). 3. Bend over at the waist and raise DBs to side until arms are parallel with floor (perform all reps). That completes one set.

6 Way Plate Workout: (Use 35lb or 45lb plate) Part 1: Press plate straight out in front for 10 reps. Part 2: Press plate straight up in the air for 10 reps. Part 3: Curl right and left. (Curl Rt for 1, Lt for 2, Rt for 3, Lt for 4, etc.) Part 4: Curl right and take plate behind head to your left. Let plate down on your left. One rep. Curl left, behind your head, and down on your right for second rep. Part 5: Over the head, Tricep extension for 10 reps. Part 6: Bent over plate row. Bend over and pull the plate to your chest.

BentBent----OverOver Barbell Row: Start with your knees slightly bent. Bend over at the waist so your upper body is at a 45 degree angle. Hold the bar with an even grip. Pull the bar up to your chest. Make sure your back remains flat throughout the exercise.

Contact Info: Coach Battle Cell: 320-491-4603 Email: [email protected] Also see: www.ummcougars.org (Tab: Cougar Athletes/Strength and Conditioning)

Med Ball Chest Pass: You should be standing in a good power position. Your knees bent, feet should width apart. Hold a medicine ball chest high, then pass to a friend (or wall) standing 5-8 yards away.

Explosive Push Ups: Assume the push up position. Explode up until your hands come off the ground.

LOWER BODY LIFTS

Lunge Squat: Perform a , keep legs apart. Squat down and do not let your back knee bang on the ground.

SB Glute/HamGlute/Ham: Lie on your back with your feet on the ball and your arms across your chest. The first action is lifting the hips off the ground and push them to the ceiling. The next action is now rolling the ball to your butt with your feet. The hips should stay high and the lower leg should be straight up and down. The ball should now be under the butt. Your body from shoulders to knees should be at a 45 degree angle. To finish the exercise roll the ball out with still in the air, then lower the hips. That is one rep. If you need more balance, you can place your arms on the floor at your side

Barbell Step Ups: Place a weighted barbell on your back (as if performing a squat), steps up on a box or platform with your right foot and drive the left knee into the air. Alternate feet with each rep, driving the opposite knee in air. (Make sure the box or platform can support the weight).

RDL TO BB RRowowow:::: Stand straight up and hold barbell with a grip outside your hips. Your knees should be slightly bent. Bend over at the waist until back is parallel with the floor. Now pull the barbell to the chest the let it down. Once the weight is lowered stand up.

Contact Info: Coach Battle Cell: 320-491-4603 Email: [email protected] Also see: www.ummcougars.org (Tab: Cougar Athletes/Strength and Conditioning)

Hip ThrusThrust:t:t:t: Try to use a hip sled that you can stand on. Perform this exercise at about 50-60% of squat max. Hold at the bottom of the hip sled in a squat position, then explode with the hips up and thru. You must try to direct your hips as vertical as possible. This is a speed exercise (not between reps). The speed of the rep is faster than a squat. You must take your time from rep to rep. If you do not have a hip sled machine you can hold a 45 lb plate across your chest and perform a squat jump.

Partner GlGluteuteute----Ham:Ham: Kneel on a bench, with your lower leg strapped to the bench. Your upper body should be straight and vertical with hand behind your head. Your partner should be kneeling in front of you ready to catch. SLOWLY lower your upper body down to your partner making sure to keep your body straight. Your partner should lift you back to the starting position slowly as you squeeze your and Glutes.

Single Leg DB Squat: Start holding two DBs with one foot on a bench. The lower leg should be at a 90 degree angle with the ground at the bottom of the squat. Do not lower the knee to the ground.

Hamstring Slider: Lie on your back with your knees up. You will need something slick under your feet, so your feet can slide back and forth. Start the exercise by bridging your hips up. Slide your feet out and in, while holding your . You can slide one foot at a time for beginners, after both feet that’s one rep. You can slide both feet at once as you gain more experience.

ARM LIFTS

Pull Over/ Press: (w/ Curl bar) Lying on your back, on a bench, position the bar behind your head. Reach back and grab the bar. Pull the bar over your head to your chest, and press straight up. Return to chest, then go back over your to the floor. One rep is completed when the bar goes to the floor, chest, press, and chest.

6 Set/ 10 Count Burnouts: (Curls) Equipment: Barbell, 10-2.5lb plates, or 10-5lb plates, or 10-10lb plates. Place 5 plates on both sides of the bar. Curl bar for 10 reps. Take one plate off each side and do 10 more reps. Repeat until the bar is empty, and then do 10 reps with just the bar. One player should perform alalll sets before changes players.players.

BB HHoldoldold:::: Contact Info: Coach Battle Cell: 320-491-4603 Email: [email protected] Also see: www.ummcougars.org (Tab: Cougar Athletes/Strength and Conditioning)

Weight a barbell with 315 or 350 lbs. Lift the bar and hold for amount of time specified. If you have to put the bar down or drop it the clock will stop. The clock will not start again until the bar has been picked up.

CORE LIFTS

Dbl : Lie on your back with your legs six inches off the ground. Crunch up and bring your knees to your chest. Perform all at once.

VVV-V---UpsUpsUps:::: Lie on your back with your legs six inches off the ground. Raise legs and hands straight up in the air. Try to touch your hands to your toes.

Superman: Lie on your stomach with your arm straight out over your head. Lift your legs arms and chest off the ground. Focus on your lower back muscles.

Alt. Superman: While lying on your stomach, lift your right arm and left leg. Then switch.

AB RRollolloll:::: Place rubber plates on a barbell and take equipment to utility . With the bar in front of you get down on your knees and place your hands on the bar about shoulder width. Roll the bar away from your body until your body is a couple of inches from the floor. Hold this position for a full count then roll the bar back to your knees. That completes one rep.

Med Ball Twist & Toss: Standing with a good base. Feet shoulder width (maybe wider), bend knees to good power position. You should be holding a medicine ball in both hands, twist to the right and throw the med ball to a partner (or wall). The partner or wall should be 5-8 yards away. Repeat action to the left side.

Side HipHip----UpsUpsUps:::: Lie on your side using your elbow to prop you up. Place your top hand on your hip. Now raise and lower your hips to perform the exercise.

Contact Info: Coach Battle Cell: 320-491-4603 Email: [email protected] Also see: www.ummcougars.org (Tab: Cougar Athletes/Strength and Conditioning)

MB SSitititit UP AAndnd PPPassPassass: Lie on your back knees bent. Have medicine ball at your chest or over your head. Perform sit up with MB, and then pass to your partner. Stay in up position until partner passes the MB back. Lie back then sit up and pass.

MB 3 TTapap PPPassPassass: Sit on the ground with knees bent and, upper body in half sit up position. Partner stands on the right side of person performing exercise with MB. Standing partner tosses MB to performer, who catches ball, then twist left, right, and then left. Making sure to tap the ball on the ground each time. After the 3rd tap the performer passes the ball back to standing partner. That completes one rep. A set in complete when both sides are done. 4 WWayayayay PPPlankPlanklank:::: Start on your belly and lift your body up with your elbows (semi push-up position). Hold your body in a straight line while squeezing your core and . Hold this position for the amount of time specified. Next position is on your back and elbows. Lift your body off the ground and hold in a straight line. Squeeze the core and buttocks, and hold for time specified. The next two positions are on either side. Prop your body up on your elbow and hold your body in a straight line. You must squeeze your core and buttock, while holding the position for time specified. Once all four sides are complete one set is complete.

DDDoubleDouble CCCrunchCrunchrunch:: Lie on your back with your legs six inches off the ground. Crunch up and bring your knees to your chest. Perform all at once.

PPPartnerPartner MB TTwistwist & PPassassass:: Standing with a good base. Feet shoulder width (maybe wider), bend knees to good power position. You should be holding a medicine ball in both hands, twist to the right and throw the med ball to a partner (or wall). The partner or wall should be 5-8 yards away. Repeat action to the left side. Side Plank Twist: Start in a side plank position on your elbow (opposite arm in the air) with your feet split (top foot forward). Twist your upper body down while folding your top arm under your body (while holding your bridge). Hold that position for a 2 count, then rotate back up to a side plank (one rep). Hold side plank for a 3 count, then repeat twist. Perform on both side to complete one set.

Contact Info: Coach Battle Cell: 320-491-4603 Email: [email protected] Also see: www.ummcougars.org (Tab: Cougar Athletes/Strength and Conditioning)

FORM RUN

Key Coaching Points:

- Arms: Your elbows should be at a 90 degree angle and fixed at that position. Rotation should come from your shoulders. Your fist should go from hip to chin. - Feet: The should be performed on the balls of your feet. - Body: Your body position should be slightly forward. Your shoulder should be over or out in front of your knees.

1. High knees for 15 yards and back.

2. Butts kicks for 15 yards and back.

3. Lunge walk for 15 yards and back. (Rt Arm-Lt Leg/Lt Arm/Rt-Leg)

4. Power skip for 15 yards and back. (Skip for height) (Rt Arm-Lt Leg/Lt Arm/Rt-Leg)

5. Shuffle 15 yards and face the same direction, then go back.

6. Carioca 15 yards and face the same direction, then go back.

7. 3x 20 yard striders 75%.

8. 1x stride 20 yards burst 20 yards.

Contact Info: Coach Battle Cell: 320-491-4603 Email: [email protected] Also see: www.ummcougars.org (Tab: Cougar Athletes/Strength and Conditioning)

WEIGHT SCALE Reps 121110 9 8 7 6 5 4 3 2 1 1RM 175 115 120 125 125 130 135 140 145 150 155 160 160 165 170 175 180 120 120 125 130 135 140 145 150 155 160 160 165 170 175 180 185 120 125 130 135 140 145 150 155 155 160 165 170 175 180 185 190 125 130 135 140 145 145 150 155 160 165 170 175 180 185 190 195 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 135 140 145 150 160 165 170 175 180 185 190 195 200 205 210 215 140 145 150 155 160 165 170 175 185 190 195 200 205 210 215 220 145 150 155 160 165 170 175 180 185 195 200 205 210 215 220 225 145 150 160 165 170 175 180 185 190 195 205 210 215 220 225 230 150 155 160 165 175 180 185 190 195 200 205 215 220 225 230 235 155 160 165 170 175 180 190 195 200 205 210 215 225 230 235 240 155 160 170 175 180 185 190 200 205 210 215 220 230 235 240 245 160 165 170 180 185 190 195 200 210 215 220 225 235 240 245 250 165 170 175 180 190 195 200 205 215 220 225 230 240 245 250 255 165 170 180 185 190 200 205 210 215 225 230 235 240 250 255 260 170 175 180 190 195 200 210 215 220 230 235 240 245 255 260 265 170 180 185 190 200 205 210 220 225 230 240 245 250 260 265 270 175 180 190 195 205 210 215 225 230 235 245 250 255 265 270 275 180 185 195 200 205 215 220 225 235 240 250 255 260 270 275 WEIGHT SCALE Reps 121110 9 8 7 6 5 4 3 2 1 1RM 280 180 190 195 205 210 215 225 230 240 245 250 260 265 275 280 285 185 190 200 205 215 220 230 235 240 250 255 265 270 280 285 290 190 195 205 210 220 225 230 240 245 255 260 270 275 285 290 295 190 200 205 215 220 230 235 245 250 260 265 275 280 290 295 300 195 205 210 220 225 235 240 250 255 265 270 280 285 295 300 305 200 205 215 220 230 235 245 250 260 265 275 280 290 295 305 310 200 210 215 225 235 240 250 255 265 270 280 285 295 300 310 315 205 215 220 230 235 245 250 260 270 275 285 290 300 305 315 320 210 215 225 230 240 250 255 265 270 280 290 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345 355 365 375 385 395 400 260 270 280 290 300 310 320 330 340 350 360 370 380 390 400 405 265 275 285 295 305 315 325 335 345 355 365 375 385 395 405 410 265 275 285 295 310 320 330 340 350 360 370 380 390 400 410 415 270 280 290 300 310 320 330 340 355 365 375 385 395 405 415 420 275 285 295 305 315 325 335 345 355 370 380 390 400 410 420 425 275 285 300 310 320 330 340 350 360 370 385 395 405 415 425 430 280 290 300 310 325 335 345 355 365 375 385 400 410 420 430 435 285 295 305 315 325 335 350 360 370 380 390 400 415 425 435 440 285 295 310 320 330 340 350 365 375 385 395 405 420 430 440 445 290 300 310 325 335 345 355 365 380 390 400 410 425 435 445 450 295 305 315 325 340 350 360 370 385 395 405 415 430 440 450 455 295 305 320 330 340 355 365 375 385 400 410 420 430 445 455 460 300 310 320 335 345 355 370 380 390 405 415 425 435 450 460 465 300 315 325 335 350 360 370 385 395 405 420 430 440 455 465 470 305 315 330 340 355 365 375 390 400 410 425 435 445 460 470 475 310 320 335 345 355 370 380 390 405 415 430 440 450 465 475 WEIGHT SCALE Reps 121110 9 8 7 6 5 4 3 2 1 1RM 480 310 325 335 350 360 370 385 395 410 420 430 445 455 470 480 485 315 325 340 350 365 375 390 400 410 425 435 450 460 475 485 490 320 330 345 355 370 380 390 405 415 430 440 455 465 480 490 495 320 335 345 360 370 385 395 410 420 435 445 460 470 485 495 500 325 340 350 365 375 390 400 415 425 440 450 465 475 490 500 505 325 340 355 365 380 390 405 415 430 440 455 465 480 490 505 510 330 345 355 370 385 395 410 420 435 445 460 470 485 500 510 515 335 350 360 375 385 400 410 425 440 450 465 475 490 500 515 520 340 350 365 375 390 405 415 430 440 455 470 480 495 505 520 525 340 355 370 380 395 405 420 435 445 460 475 485 500 510 525 530 345 360 370 385 400 410 425 435 450 465 475 490 505 515 530 535 350 360 375 390 400 415 430 440 455 470 480 495 510 520 535 540 350 365 380 390 405 420 430 445 460 475 485 500 515 525 540 545 355 370 380 395 410 420 435 450 465 475 490 505 520 530 545 550 360 370 385 400 415 425 440 455 470 480 495 510 525 535 550 555 360 375 390 400 415 430 445 460 470 485 500 515 525 540 555 560 365 380 390 405 420 435 450 460 475 490 505 520 530 545 560 565 365 380 395 410 425 440 450 465 480 495 510 525 535 550 565 570 370 385 400 415 430 440 455 470 485 500 513 525 540 555 570 575 375 390 405 415 430 445 460 475 490 505 515 530 545 560 575 WEIGHT SCALE Reps 121110 9 8 7 6 5 4 3 2 1 1RM 580 375 390 405 420 435 450 465 480 495 510 520 535 550 565 580 585 380 395 410 425 440 455 470 485 495 510 525 540 555 570 585 590 385 400 415 430 445 455 470 485 500 515 530 545 560 575 590 595 385 400 415 430 445 460 475 490 505 520 535 550 565 580 595 600 390 405 420 435 450 465 480 495 510 525 540 555 570 585 600

WEEK 1 RUNNING

MON 20-May WED 22-May FRI 24-May

WARM-UP 4-40 YD STRIDERS WARM-UP 4-40 YD STRIDERS WARM-UP 4-40 YD STRIDERS

STRETCH STRETCH STRETCH

LEAD IN FORM RUN LEAD IN FORM RUN LEAD IN FORM RUN

2X (STRIDE 20 YDS, BURST 20 YDS) 2X (STRIDE 20 YDS, BURST 20 YDS) 2X (STRIDE 20 YDS, BURST 20 YDS)

WORK OUT 10 X 110 YD STRIDERS WORK OUT 10 X 110 YD STRIDERS WORK OUT 12 X 110 YD STRIDERS

45 SEC REST 45 SEC REST 45 SEC REST

OL/DT- 19 SEC OL/DT- 19 SEC OL/DT 19- SEC

DE/LB/TE/K- 17 SEC DE/LB/TE/K- 17 SEC DE/LB/TE/K- 17 SEC

QB/WR/RB/DB- 16 SEC QB/WR/RB/DB- 16 SEC QB/WR/RB/DB- 16 SEC

LIFT 3 SETS (5 DOT DRILL A-D) LIFT

LIFT WEEK 2 RUNNING

MON 27-May WED 29-May FRI 31-May

WARM-UP 4-40 YD STRIDERS WARM-UP 4-40 YD STRIDERS WARM-UP 4-40 YD STRIDERS

STRETCH STRETCH STRETCH

LEAD IN FORM RUN LEAD IN FORM RUN LEAD IN FORM RUN

3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS)

WORK OUT 12 X 110 YD STRIDERSWORK OUT 6 SETS POSTITON CONDITIONING WORK OUT 4 SETS (10X- 40 YARD DASH) WALK BACK TO THE 45 SEC REST LINE FOR REST 20 SEC REST BETWEEN REPS 1:30 MINUTES OL/DT- 19 SEC REST BETWEEN SETS 3 MINs REST BETWEEN SETS

DE/LB/TE/K- 17 SEC 2X (A - H 6 CONE DRILL) LIFT

QB/WR/RB/DB- 16 SEC LIFT

LIFT WEEK 3 RUNNING

MON 3-Jun WED 5-Jun FRI 7-Jun

WARM-UP 4-40 YD STRIDERS WARM-UP 4-40 YD STRIDERS WARM-UP 4-40 YD STRIDERS

STRETCH STRETCH STRETCH

LEAD IN FORM RUN LEAD IN FORM RUN LEAD IN FORM RUN

3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS)

WORK OUT 3 X 300 YARD SHUFFLE WORK OUT 6 SETS POSTITON CONDITIONING WORK OUT SPRINT 4X (50, 40, 30, 20, 10) WALK BACK TO THE 2 MINUTES REST LINE FOR REST 15 SECONDS BETWEEN REPS 300 YARDS= 1:30 MINUTES 5 CONSECUTIVE 60YD SPRINTS REST BETWEEN SETS 1 MINUTE BETWEEN SETS

OL/DL- 63 SEC 2X (A - H 6 CONE DRILL) 3 SETS (5 DOT DRILL E-H)

LB/TE/K- 56 SEC 3 SETS (5 DOT DRILL A-D) LIFT

QB/WR/RB/DB- 53 SEC LIFT

LIFT WEEK 4 RUNNING

MON 10-Jun WED 12-Jun FRI 14-Jun

WARM-UP 4-40 YD STRIDERS WARM-UP 4-40 YD STRIDERS WARM-UP 4-40 YD STRIDERS

STRETCH STRETCH STRETCH

LEAD IN FORM RUN LEAD IN FORM RUN LEAD IN FORM RUN

3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS) 6 SETS WORK OUT 12 X 110 YD STRIDERS WORK OUT POSTITON CONDITIONING WORK OUT 4X (STRIDE 20, SPRINT 20, STRIDE 20) JOG BACK TO THE 45 SEC REST LINE FOR REST 12X (SPRINT 20, STRIDE 20, SPRINT 20) 1:30 MINUTES OL/DT- 19 SEC REST BETWEEN SETS ALL 6 CONE DRILLS

DE/LB/TE/K- 17 SEC 2X (A - H 6 CONE DRILL)

QB/WR/RB/DB- 16 SEC LIFT LIFT

LIFT WEEK 5 RUNNING

MON 17-Jun WED 19-Jun FRI 21-Jun

WARM-UP 4-40 YD STRIDERSWARM-UP 4-40 YD STRIDERS WARM-UP 4-40 YD STRIDERS

STRETCH STRETCH STRETCH

LEAD IN FORM RUN LEAD IN FORM RUN LEAD IN FORM RUN

3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS) 6 SETS WORK OUT 1 X 300 YARD SHUFFLE WORK OUT POSTITON CONDITIONING WORK OUT 12 X 110 YD STRIDERS 300 YARDS= JOG BACK TO THE 12 CONSECUTIVE 25 YD SPRINTS LINE FOR REST 45 SEC REST 1:30 MINUTES OL/DL- 70 SEC REST BETWEEN SETS OL/DT- 19 SEC

LB/TE/K- 62 SEC 2X (A - H 6 CONE DRILL) DE/LB/TE/K- 17 SEC

QB/WR/RB/DB- 59 SEC 3 SETS (5 DOT DRILL A-D) QB/WR/RB/DB- 16 SEC

SPRINT 6X (50,40,30,20,10,5) LIFT 3 SETS (5 DOT DRILL E-H) 15 SEC BETWEEN REPS/ LIFT 1 MIN BETWEEN SETS LIFT WEEK 6 RUNNING

MON 24-Jun WED 26-Jun FRI 28-Jun

WARM-UP 4-40 YD STRIDERSWARM-UP 4-40 YD STRIDERS WARM-UP 4-40 YD STRIDERS

STRETCH STRETCH STRETCH

LEAD IN FORM RUN LEAD IN FORM RUN LEAD IN FORM RUN

3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS) 5 SETS WORK OUT 2 SETS (8 X 110 YD STRIDERS) WORK OUT POSTITON CONDITIONING WORK OUT 2 SETS (8 X 110 YD STRIDERS) 45 SEC BETWEEN REPS/ JOG BACK TO THE 45 SEC BETWEEN REPS/ 5 MIN BETWEEN SETS LINE FOR REST 5 MIN BETWEEN SETS 1:30 MINUTES OL/DT- 19 SEC REST BETWEEN SETS OL/DT- 19 SEC

DE/LB/TE/K- 17 SEC 2X (ALL 6 CONE DRILL) DE/LB/TE/K- 17 SEC

QB/WR/RB/DB- 16 SEC 10 SEC REST FOR 6 CONE QB/WR/RB/DB- 16 SEC

LIFT

LIFT LIFT WEEK 7 RUNNING

MON 1-Jul WED 3-Jul FRI 5-Jul

WARM-UP 4-40 YD STRIDERSWARM-UP 4-40 YD STRIDERS WARM-UP 4-40 YD STRIDERS

STRETCH STRETCH STRETCH

LEAD IN FORM RUN LEAD IN FORM RUN LEAD IN FORM RUN

3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS) 6 SETS WORK OUT 2 SETS (8 X 110 YD STRIDERS) WORK OUT POSTITON CONDITIONING WORK OUT 4 X 300 YARD SHUFFLE 45 SEC BETWEEN REPS/ JOG BACK TO THE 5 MIN BETWEEN SETS LINE FOR REST 2 MINUTES REST 1:30 MINUTES 300 YARDS= OL/DT- 19 SEC REST BETWEEN SETS 5 CONSECUTIVE 60YD SPRINTS

DE/LB/TE/K- 17 SEC 2X (ALL 6 CONE DRILLS) OL/DL- 63 SEC

QB/WR/RB/DB- 16 SEC 10 SEC REST FOR 6 CONE LB/TE/K- 56 SEC

3 SETS (5 DOT DRILL A-D) QB/WR/RB/DB- 53 SEC

LIFT LIFT LIFT WEEK 8 RUNNING

MON 8-Jul WED 10-Jul FRI 12-Jul

WARM-UP 4-40 YD STRIDERSWARM-UP 4-40 YD STRIDERS WARM-UP 4-40 YD STRIDERS

STRETCH STRETCH STRETCH

LEAD IN FORM RUN LEAD IN FORM RUN LEAD IN FORM RUN

3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS) 6 SETS WORK OUT 2 SETS (10 X 110 YD STRIDERS) WORK OUT POSTITON CONDITIONING WORK OUT SPRINT 6X (50,40,30,20,10,5) 45 SEC BETWEEN REPS/ JOG BACK TO THE 5 MIN BETWEEN SETS LINE FOR REST 15 SEC BETWEEN REPS 1:30 MINUTES OL/DT- 19 SEC REST BETWEEN SETS 1 MINUTE BETWEEN SETS

DE/LB/TE/K- 17 SEC 1X (ALL 6 CONE DRILLS) 3 SETS (5 DOT DRILL A-D)

QB/WR/RB/DB- 16 SEC 10 SEC REST FOR 6 CONE LIFT

3 SETS (5 DOT DRILL E-H)

LIFT LIFT WEEK 9 RUNNING

MON 15-Jul WED 17-Jul FRI 19-Jul

WARM-UP 4-40 YD STRIDERSWARM-UP 4-40 YD STRIDERS WARM-UP 4-40 YD STRIDERS

STRETCH STRETCH STRETCH

LEAD IN FORM RUN LEAD IN FORM RUN LEAD IN FORM RUN

3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS)

WORK OUT 3 X 300 YARD SHUFFLEWORK OUT SPRINT 6X (50, 40, 30, 20, 10) WORK OUT 4X (STRIDE 20, SPRINT 20, STRIDE 20)

2 MINUTES REST 15 SECONDS BETWEEN REPS 12X (SPRINT 20, STRIDE 20, SPRINT 20) 300 YARDS= 5 CONSECUTIVE 60YD SPRINTS 1 MINUTE BETWEEN SETS ALL 6 CONE DRILLS

OL/DL- 63 SEC 3 SETS (5 DOT DRILL E-H)

LB/TE/K- 56 SEC LIFT LIFT

QB/WR/RB/DB- 53 SEC

LIFT WEEK 10 RUNNING

MON 22-Jul WED 24-Jul FRI 26-Jul

WARM-UP 4-40 YD STRIDERSWARM-UP 4-40 YD STRIDERS WARM-UP 4-40 YD STRIDERS

STRETCH STRETCH STRETCH

LEAD IN FORM RUN LEAD IN FORM RUN LEAD IN FORM RUN

3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS) 6 SETS WORK OUT 2 SETS (10 X 110 YD STRIDERS) WORK OUT POSTITON CONDITIONING WORK OUT 4 SETS (10X- 40 YARD DASH) 45 SEC BETWEEN REPS/ JOG BACK TO THE 5 MIN BETWEEN SETS LINE FOR REST 20 SEC REST BETWEEN REPS 1:30 MINUTES OL/DT- 19 SEC REST BETWEEN SETS 3 MINs REST BETWEEN SETS

DE/LB/TE/K- 17 SEC 1X (ALL 6 CONE DRILLS) LIFT

QB/WR/RB/DB- 16 SEC 10 SEC REST FOR 6 CONE

3 SETS (5 DOT DRILL E-H)

LIFT LIFT WEEK 11 RUNNING

MON 29-Jul WED 31-Jul FRI 2-Aug

WARM-UP 4-40 YD STRIDERS WARM-UP 4-40 YD STRIDERS WARM-UP 4-40 YD STRIDERS

STRETCH STRETCH STRETCH

LEAD IN FORM RUN LEAD IN FORM RUN LEAD IN FORM RUN

3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS) 6 SETS WORK OUT POSTITON CONDITIONING WORK OUT 4 X 300 YARD SHUFFLEWORK OUT 2 SETS (10 X 110 YD STRIDERS) JOG BACK TO THE 45 SEC BETWEEN REPS/ LINE FOR REST 2 MINUTES REST 5 MIN BETWEEN SETS 1:30 MINUTES 300 YARDS= REST BETWEEN SETS 5 CONSECUTIVE 60YD SPRINTS OL/DT- 19 SEC

1X (ALL 6 CONE DRILLS) OL/DL- 63 SEC DE/LB/TE/K- 17 SEC

10 SEC REST FOR 6 CONE LB/TE/K- 56 SEC QB/WR/RB/DB- 16 SEC

3 SETS (5 DOT DRILL E-H) QB/WR/RB/DB- 53 SEC

LIFT LIFT LIFT WEEK 12 RUNNING

MON 5-Aug WED 7-Aug FRI 9-Aug

WARM-UP 4-40 YD STRIDERSWARM-UP 4-40 YD STRIDERS WARM-UP 4-40 YD STRIDERS

STRETCH STRETCH STRETCH

LEAD IN FORM RUN LEAD IN FORM RUN LEAD IN FORM RUN

3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS) 3X (STRIDE 20 YDS, BURST 20 YDS) 6 SETS WORK OUT 2 SETS (10 X 110 YD STRIDERS) WORK OUT POSTITON CONDITIONINGWORK OUT 4 SETS (10X- 40 YARD DASH) 45 SEC BETWEEN REPS/ JOG BACK TO THE 5 MIN BETWEEN SETS LINE FOR REST 20 SEC REST BETWEEN REPS 1:30 MINUTES OL/DT- 19 SEC REST BETWEEN SETS 3 MINs REST BETWEEN SETS

DE/LB/TE/K- 17 SEC 1X (ALL 6 CONE DRILLS) LIFT

QB/WR/RB/DB- 16 SEC 10 SEC REST FOR 6 CONE

3 SETS (5 DOT DRILL E-H)

LIFT LIFT

WEEK 1 LIFTING MON 20-May20-May WED 22-May FRI 24-May DB DB DB PUSH UP ROW 20 Stretch 20 Stretch 20 PUSH UP ROW 20 Stretch 20 Stretch 20 PUSH UP ROW 20 Stretch 20 Stretch 20

12 10 2 x 8 Repeat 8 8 8 8 8HANG 2 x 10 2 x 8 2 x 10 POWER CLEAN TO CLEAN SPLIT JERK

ALT DB 10 10 10 10 8 8 8 8 10 10 10 BENCH BACK S DB SQUAT PRESS SQUAT U S JUMP P E E T S 20 20 20 6 6 6 S 12 12 12 MB DB SQUAT R U S U S SIT UP JUMP/ PRESS RDL P E P E E T 12 12 12SIDE 5 5 5 E T 10 10 10 S/L BOX R PLANK R JUMPS TWIST PULL UPS

10 10 10BB 15 15 15 BB 10 8 2 x 6 Repeat S SHOULDER SHOULDER PULL UPS U S PRESS SHRUGS P E E T 15 15 15 S 20 20 20 S 10 10 10 R DB U S U S BB STEP UPS DIPS BENCH P E P E 10 10 10 10 E T 10 10 10 E T 15 15 15 INCLINE R DECLINE MB R BEN PRESS SLIDER EACH LEG SIT UPS

10 10 10 12 12 12 12 12 12 S MB 3 TAP 6 WAY PLATE DB U S PASS WORKOUT P E E T 20 20 20 12 12 12 1 Minute per Side 3 Sets. LEG RAISE R BENTOVER 4 WAY TO HIP UP BB ROW PLANK

15 15 15 15 12 12 12 12 8 8 8 8 3 WAY DB BENTOVER SHOULDER AB ROLL BB ROW WEEK 2 LIFTING MON 27-May27-May WED 29-May FRI 31-May DB DB DB PUSH UP ROW 20 Stretch 20 Stretch 20 PUSH UP ROW 20 Stretch 20 Stretch 20 PUSH UP ROW 20 Stretch 20 Stretch 20

12 10 2 x 8 Repeat 2 x 12 2 x 10 2 x 12 HANG 2 x 10 3 x 8 12 POWER CLEAN TO CLEAN SPLIT JERK PUSH PRESS

8 6 4 Repeat S 8 8 8 8 10 10 10 BENCH BACK DB SQUAT U S PRESS SQUAT JUMP P E E T S 20 20 20 6 6 6 6 S 8 8 8 MB FRONT R U S U S SIT UP SQUAT RDL P E P E E T 12 12 12SLIDE 5 5 5 E T 10 10 10 10 S/L BOX R PLANK R JUMPS TWIST PULL UPS BB BB S 10 10 10 15 15 15 10 10 10 10 SHOULDER SHOULDER EACH U S PULL UPS PRESS SHRUGS LEG P E E T 15 15 15 S 20 20 20 S 8 8 8 R BB S/L U S U S BB STEP UPS DIPS SQUAT P E P E DB 12 10 8 Repeat E T 10 10 10 E T 15 15 15 INCLINE HAMSTRING R DECLINE MB R BEN PRESS SLIDER EACH LEG SIT UPS

S 10 10 10 12 12 12 12 12 12 12 MB 3 TAP 6 WAY PLATE U S DB FLY PASS WORKOUT P E E T 20 20 20 8 8 8 8 1 Minute per Side 3 Sets. LEG RAISE R BENTOVER 4 WAY TO HIP UP BB ROW PLANK

15 15 15 15 12 12 12 12 5 5 5 5 3 WAY DB BENTOVER SHOULDER AB ROLL BB ROW WEEK 3 LIFTING MON 3-Jun WED 5-Jun FRI 7-Jun DB DB DB PUSH UP ROW 20 Stretch 20 Stretch 20 PUSH UP ROW 20 Stretch 20 Stretch 20 PUSH UP ROW 20 Stretch 20 Stretch 20

12 10 2 x 8 Repeat 10 10 8 8 8HANG 10 10 10 10 10 POWER CLEAN TO CLEAN SPLIT JERK PUSH PRESS ALT DB 4 4 4 4 4 S 10 10 10 10 10 10 10 BENCH BACK DB SQUAT U S PRESS 4 SQUAT JUMP P E E T S 20 20 20 6 6 6 S 12 12 12 MB DB SQUAT R U S U S SIT UP JUMP/ PRESS RDL P E P E E T 12 12 12SIDE 5 5 5 5 E T 10 10 10 S/L BOX R PLANK R JUMPS TWIST PULL UPS BB BB S 10 10 10 12 12 12 12 12 12 12 SHOULDER SHOULDER U S PULL UPS PRESS SHRUGS P E E T 15 15 15 S 20 20 20 S 10 10 8 8 R DB U S U S BB STEP UPS DIPS BENCH P E P E 3 3 3 3 3 E T 12 12 12 E T 15 15 15 15 INCLINE HAMSTRING R DECLINE MB R BEN PRESS 3 SLIDER EACH LEG SIT UPS

S 8 8 8 15 15 15 15 10 10 10 MB 3 TAP 6 WAY PLATE U S DB FLY PASS WORKOUT P E E T 15 15 15 12 12 12 90 Seconds per Side 3 Sets. LEG RAISE R BENTOVER 4 WAY TO HIP UP BB ROW PLANK

12 12 12 12 12 12 12 12 12 12 3 WAY DB BENTOVER SHOULDER AB ROLL BB ROW WEEK 4 LIFTING MON 10-Jun WED 12-Jun FRI 14-Jun DB DB DB PUSH UP ROW 20 Stretch 20 Stretch 20 PUSH UP ROW 20 Stretch 20 Stretch 20 PUSH UP ROW 20 Stretch 20 Stretch 20

2 x 6 2 x 4 2 x 6 4 5 5 5 5 5HANG 2 x 5 2 x 4 3 x 2 POWER CLEAN TO CLEAN SPLIT JERK PUSH PRESS

5 5 5 S 3 3 3 3 10 10 10 BENCH BACK DB SQUAT U S PRESS 3 3 3 SQUAT JUMP P E E T S 25 25 25 3 3 3 3 S 8 8 8 MB FRONT R U S U S SIT UP SQUAT RDL P E P E E T 8 8 8 SIDE 5 5 5 5 E T 6 6 6 S/L BOX R PLANK R JUMPS EACH LEG TWIST PULL UPS BB BB S 4444 6666 2 x 8 2 x 4 2 x 8 4 SHOULDER SHOULDER U S PULL UPS PRESS SHRUGS P E E T 6 6 6 6 S 8 8 8 8 S 6 4 6 4 R BB S/L U S U S BB STEP UPS DIPS SQUAT P E P E DB 7 7 7 7 7 E T 12 12 12 E T 15 15 15 INCLINE HAMSTRING R DECLINE MB R BEN PRESS SLIDER EACH LEG SIT UPS

S 4 x 6 12 12 12 10 10 10 10 MB 3 TAP 6 WAY PLATE U S DB FLY PASS WORKOUT P E E T 15 15 15 15 6 6 6 6 90 Seconds per Side 3 Sets. LEG RAISE R BENTOVER 4 WAY TO HIP UP BB ROW PLANK

8 8 8 12 12 12 12 8 8 8 8 3 WAY DB BENTOVER SHOULDER AB ROLL BB ROW WEEK 5 LIFTING MON 17-Jun WED 19-Jun FRI 21-Jun DB DB DB PUSH UP ROW 20 Stretch 20 Stretch 20 PUSH UP ROW 20 Stretch 20 Stretch 20 PUSH UP ROW 20 Stretch 20 Stretch 20

4 4 4 3 x 2 2 x 4 4 x 2 HANG 2 x 3 2 x 2 3 2 POWER CLEAN TO CLEAN SPLIT JERK PUSH PRESS ALT DB 3 3 3 3 3 S 2222 888 BENCH BACK DB SQUAT U S PRESS SQUAT JUMP P E E T S 25 25 25 2 2 2 2 S 25 25 25 MB DB SQUAT R U S U S SIT UP JUMP/ PRESS SB V ROLLER P E P E E T 10 10 10 10SIDE 5 5 5 5 E T 5 5 5 S/L BOX R PLANK R JUMPS TWIST PULL UPS BB BB S 5 5 5 44444 8888 SHOULDER SHOULDER U S PULL UPS PRESS SHRUGS P E E T 8 8 8 S 5 5 5 S 4 4 4 4 R SB/DB U S U S BB STEP UPS DIPS BENCH P E P E 3 3 3 3 E T 12 12 12 E T 20 20 20 INCLINE HAMSTRING R DECLINE MB R BEN PRESS 2 2 2 SLIDER EACH LEG SIT UPS

S 5 5 5 12 12 12 6 6 6 6 MB 3 TAP 6 WAY PLATE U S DB FLY PASS WORKOUT P E E T 15 15 15 12 12 12 12 90 Seconds per Side 3 Sets. LEG RAISE R BENTOVER 4 WAY TO HIP UP BB ROW PLANK

8 8 8 15 15 15 8 8 8 8 3 WAY DB BENTOVER SHOULDER AB ROLL BB ROW WEEK 6 LIFTING MON 24-Jun24-Jun WED 26-Jun FRI 28-Jun DB DB DB PUSH UP ROW 20 Stretch 20 Stretch 20 PUSH UP ROW 20 Stretch 20 Stretch 20 PUSH UP ROW 20 Stretch 20 Stretch 20 CIRCUIT TRAINING 5 SETS CIRCUIT TRAINING 5 SETS CIRCUIT TRAINING 5 SETS 3 MINUTE REST BETWEEN SETS 3 MINUTE REST BETWEEN SETS 3 MINUTE REST BETWEEN SETS

WIDE GRIP 12 DB 8 WIDE GRIP 12 BENCH BENCH BENCH PRESS PRESS PRESS

20 20 20

MB SIT UPS MB SIT UPS MB SIT UPS

12 12 12

DB LUNGES DB LUNGES DB LUNGES

DB 10 DB 10 DB 10 SHOULDER SHOULDER SHOULDER PRESS PRESS PRESS

25 25 25 DOUBLE DOUBLE DOUBLE CRUNCH CRUNCH CRUNCH

12 6 12

DEAD LIFT DEAD LIFT DEAD LIFT

8 10 8

PULL UPS PULL UPS PULL UPS

15 15 15

LEG RAISE LEG RAISE LEG RAISE

12 12 12 HAMSTRING HAMSTRING HAMSTRING SLIDER EACH LEG SLIDER EACH LEG SLIDER EACH LEG WEEK 7 LIFTING MON 1-Jul WED 3-Jul FRI 5-Jul DB DB DB PUSH UP ROW 20 Stretch 20 Stretch 20 PUSH UP ROW 20 Stretch 20 Stretch 20 PUSH UP ROW 20 Stretch 20 Stretch 20

2 x 5 2 x 3 3 x 1 CIRCUIT TRAINING 5 SETS FRONT 5 5 5 5 POWER SQUAT TO CLEAN 3 MINUTE REST BETWEEN SETS SPLIT JERK

88888CLOSE GRIP 8 2 x 5 2 x 3 2 x 5 2 x 3 BENCH BENCH BACK PRESS PRESS SQUAT

30 30 30 30 20 8 8 8 MB BB BENT SIT UP MB SIT UPS OVER ROW

10 10 10 10 12 SIDE 7 7 7 7 BB PLANK STEP UPS DB LUNGES TWIST

8 8 8 8 DB 10 CLOSE GRIP 10 10 8 8 5 SHOULDER BENCH PULL UPS PRESS PRESS

S 12 12 12 12 25 90 Seconds per Side 3 Sets. DOUBLE 4 WAY U S S/L CURLS CRUNCH PLANK P E DB E T BB 10 10 10 12 S 8 8 8 8 INCLINE R SHOULDER U S BEN PRESS DEAD LIFT SHRUGS P E E T S 10 10 10 8 15 15 15 15 3 WAY DB R U S SHOULDER PULL UPS DIPS P E E T 15 15 15 15 S 12 12 12 LEG RAISE R U S TO HIP UP LEG RAISE AB ROLL P E 5 MINUTES TOTAL TIME 12 E T 60 TOTAL REPS 350 LB HAMSTRING BICEP R BB HOLD SLIDER EACH LEG CURLS WEEK 8 LIFTING MON 8-Jul WED 10-Jul FRI 12-Jul DB DB DB PUSH UP ROW 20 Stretch 20 Stretch 20 PUSH UP ROW 20 Stretch 20 Stretch 20 PUSH UP ROW 20 Stretch 20 Stretch 20 CIRCUIT TRAINING 5 SETS CIRCUIT TRAINING 5 SETS CIRCUIT TRAINING 5 SETS 3 MINUTE REST BETWEEN SETS 3 MINUTE REST BETWEEN SETS 3 MINUTE REST BETWEEN SETS

WIDE GRIP 8 DB 6 CLOSE GRIP 8 BENCH BENCH BENCH PRESS PRESS PRESS

20 20 20

MB SIT UPS MB SIT UPS MB SIT UPS

12 12 12

DB LUNGES DB LUNGES DB LUNGES

DB 10 DB 10 DB 10 SHOULDER SHOULDER SHOULDER PRESS PRESS PRESS

25 25 25 DOUBLE DOUBLE DOUBLE CRUNCH CRUNCH CRUNCH

12 12 12

DEAD LIFT DEAD LIFT DEAD LIFT

8 8 8

PULL UPS PULL UPS PULL UPS

15 15 15

LEG RAISE LEG RAISE LEG RAISE

12 12 12 HAMSTRING HAMSTRING HAMSTRING SLIDER EACH LEG SLIDER EACH LEG SLIDER EACH LEG WEEK 9 LIFTING MON 15-Jul WED 17-Jul FRI 19-Jul DB DB DB PUSH UP ROW 20 Stretch 20 Stretch 20 PUSH UP ROW 20 Stretch 20 Stretch 20 PUSH UP ROW 20 Stretch 20 Stretch 20

12 10 2 x 8 Repeat 8 8 8 8 8HANG 2 x 10 2 x 8 2 x 10 POWER CLEAN TO CLEAN SPLIT JERK PUSH PRESS

ALT DB 5 4 3 Repeat 8888 44444 BENCH BACK S FRONT U S PRESS SQUAT SQUAT 4 P E E T S 20 20 20 6 6 6 S 20 20 MB DB SQUAT R U S U S SIT UP JUMP/ PRESS AB ROLLER P E P E E T 12 12 12SIDE 7 7 7 E T 10 10 10 S/L BOX R PLANK R JUMPS TWIST PULL UPS

10 10 10BB 15 15 15 BB 10 8 2 x 6 Repeat S SHOULDER SHOULDER PULL UPS U S PRESS SHRUGS P E E T CLOSE 15 15 15 S 20 20 20 S 12 12 12 R GRIP U S U S BB STEP UPS DIPS BENCH P E P E 8 6 4 Repeat E T 15 15 15 E T 15 15 15 INCLINE HAMSTRING R DECLINE MB R BEN PRESS SLIDER EACH LEG SIT UPS

10 10 10 12 12 12 12 12 12 S MB 3 TAP 6 WAY PLATE DB FLY U S PASS WORKOUT P E E T 20 20 20 12 12 12 90 Seconds per Side 3 Sets. LEG RAISE R BENTOVER 4 WAY TO HIP UP BB ROW PLANK

15 15 15 15 12 12 12 12 8 8 8 8 3 WAY DB BENTOVER SHOULDER AB ROLL BB ROW WEEK 10 LIFTING MON 22-Jul WED 24-Jul24-Jul FRI 26-Jul DB DB DB PUSH UP ROW 20 Stretch 20 Stretch 20 PUSH UP ROW 20 Stretch 20 Stretch 20 PUSH UP ROW 20 Stretch 20 Stretch 20 CIRCUIT TRAINING 5 SETS CIRCUIT TRAINING 5 SETS CIRCUIT TRAINING 5 SETS 3 MINUTE REST BETWEEN SETS 3 MINUTE REST BETWEEN SETS 3 MINUTE REST BETWEEN SETS

DB 6 DB 6 DB 6 BENCH BENCH BENCH PRESS PRESS PRESS

20 20 20

MB SIT UPS MB SIT UPS MB SIT UPS

12 12 12

DB LUNGES DB LUNGES DB LUNGES

DB 10 DB 10 DB 10 SHOULDER SHOULDER SHOULDER PRESS PRESS PRESS

25 25 25 DOUBLE DOUBLE DOUBLE CRUNCH CRUNCH CRUNCH

12 12 12

DEAD LIFT DEAD LIFT DEAD LIFT

8 8 8

PULL UPS PULL UPS PULL UPS

15 15 15

LEG RAISE LEG RAISE LEG RAISE

12 12 12 HAMSTRING HAMSTRING HAMSTRING SLIDER EACH LEG SLIDER EACH LEG SLIDER EACH LEG WEEK 11 LIFTING MON 29-Jul29-Jul WED 31-Jul FRI 2-Aug DB DB DB PUSH UP ROW 20 Stretch 20 Stretch 20 PUSH UP ROW 20 Stretch 20 Stretch 20 PUSH UP ROW 20 Stretch 20 Stretch 20

4 4 4 3 x 2 2 x 4 4 x 2 HANG 2 x 3 2 x 2 3 2 POWER CLEAN TO CLEAN SPLIT JERK PUSH PRESS

3 3 3 3 3 S 4 x 2 8 8 8 BENCH BACK DB SQUAT U S PRESS 3 SQUAT JUMP P E E T S 25 25 25 4 x 2 S 25 25 25 MB FRONT R DOUBLE U S U S SIT UP SQUAT CRUNCH P E P E E T 10 10 10 10SIDE 7 7 7 7 E T 5 5 5 S/L BOX R PLANK R JUMPS TWIST PULL UPS BB BB S 5 5 5 44444 8888 WEIGHTED SHOULDER SHOULDER U S PULL UPS PRESS SHRUGS P E E T 8 8 8 S 5 5 5 S 4 4 4 4 R DB U S U S BB STEP UPS DIPS BENCH P E P E DB 3 3 3 3 E T 15 15 15 E T 20 20 20 INCLINE HAMSTRING R DECLINE MB R BEN PRESS SLIDER SIT UPS

S 5 5 5 12 12 12 6 6 6 6 MB 3 TAP 6 WAY PLATE U S DB FLY PASS WORKOUT P E E T 15 15 15 8 8 8 8 90 Seconds per Side 3 Sets. LEG RAISE R BENTOVER 4 WAY TO HIP UP BB ROW PLANK

8 8 8 20 20 20 12 12 12 3 WAY DB BENTOVER SHOULDER AB ROLL BB ROW WEEK 1212 LIFTING MON 5-Aug WED 7-Aug FRI 9-Aug DB DB DB PUSH UP ROW 20 Stretch 20 Stretch 20 PUSH UP ROW 20 Stretch 20 Stretch 20 PUSH UP ROW 20 Stretch 20 Stretch 20 CIRCUIT TRAINING 5 SETS CIRCUIT TRAINING 5 SETS CIRCUIT TRAINING 5 SETS 3 MINUTE REST BETWEEN SETS 3 MINUTE REST BETWEEN SETS 3 MINUTE REST BETWEEN SETS

DB 6 DB 6 DB 6 BENCH BENCH BENCH PRESS PRESS PRESS

20 20 20

MB SIT UPS MB SIT UPS MB SIT UPS

12 12 12

DB LUNGES DB LUNGES DB LUNGES

DB 10 DB 10 DB 10 SHOULDER SHOULDER SHOULDER PRESS PRESS PRESS

25 25 25 DOUBLE DOUBLE DOUBLE CRUNCH CRUNCH CRUNCH

12 12 12

DEAD LIFT DEAD LIFT DEAD LIFT

8 8 8

PULL UPS PULL UPS PULL UPS

15 15 15

LEG RAISE LEG RAISE LEG RAISE

12 12 12 HAMSTRING HAMSTRING HAMSTRING SLIDER EACH LEG SLIDER EACH LEG SLIDER EACH LEG

DB CONDITIONING DRILLS

BP 45/R 90/R PT/R AP/R 180/R CFT/R CFT/L 45/L 90/L PT/L AP/L 180/L

BP: Back Pedal on a line for 20 yards 45: Back Pedal 10 yards, then break at a 45 degrees angle downhill. (Right/Left) 90: Back Pedal 10 yards, then break at a 90 degrees angle for 10 yards. (Right/Left) PT: Back Pedal 10 yards, then break to the Post and burst for 10 yards. (Right/Left) AP: Back Pedal 5 yards, then Angle Pedal one step for 20 yards. (Right/Left) 180: Back Pedal 10 yards, then turn 180 degrees on a line and burst 10 yards. (Right/Left) CFT: Back Pedal 10 yards, then break to the Post for 5 yards, the Center Field Turn and burst for 5 yards. (Right/Left)

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Rep 1 BP 180/L AP/L PT/R 90/L 180/L Rep 2 PT/R 45/R 180/R 45/L CFT/R AP/R Rep 3 AP/L PT/L 90/R 180/R AP/R BP Rep 4 45/R 90/L BP 45/R PT/R PT/R Rep 5 CFT/R CFT/L 45/R PT/L 90/R 45/L Rep 6 90/L 180/R PT/R 90/R AP/L CFT/L Rep 7 180/R CFT/R 90/L 180/L 180/R 90/L Rep 8 PT/L PT/R CFT/R 90/L BP PT/L Rep 9 90/R AP/R PT/L 180/R CFT/L 180/R Rep 10 45/R BP 180/L 45/L PT/L 45/R LINEBACKERS CONDITIONING DRILLS

FACE

40 BP 45CO SHB/R 5W/R COBP/R COSH/R SHB/L 5W/L COBP/L COSH/L

40 40 yard dash. BP: Back Pedal 20 yards. 45CO: Crossover run for 5 yards, plant redirect Crossover run for 5 yards, repeat for 20 yards. SHB: Shuffle 5 yards, turn and burst for 5 yards, repeat for 20 yards. (Right/Left) 5W: Crossover run for 5 yards, plant and burst downhill for 5 yards, Repeat. (Right/Left) COBP: Crossover run for 10 yards, Back Pedal 5 yards, plant and sprint 15 yards. (Right/Left) COSH: Crossover run for 10 yards, take 3 shuffles, sprint 10 yards. (Right/Left)

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Rep 1 5W/R COBP/R SHB/R 40 COBP/L 5W/R Rep 2 COBP/R 45CO 5W/L COBP/R 45CO 40 Rep 3 BP 5W/R COSH/L 5W/L COSH/L COBP/R Rep 4 45CO 40 BP 45CO BP SHB/R Rep 5 COSH/L SHB/R COBP/L COSH/R 5W/R COSH/R Rep 6 COBP/L COSH/R 45CO 40 SHB/R SHB/L Rep 7 40 45CO 5W/R COBP/L COSH/R COSH/L Rep 8 5W/L COSH/L SHB/L COSH/L 40 45CO Rep 9 COSH/R COBP/L COSH/R 40 COBP/R 40 Rep 10 SHB/L 5W/L 40 SHB/L 5W/L COBP/L D-LINE CONDITIONING DRILLS

LH RH RH LH

LH RH

20 RD PR/R 90/R CHD/L CHD/R HOOP/R PR/L 90/L HOOP/L

20: 20 yards dash. RD: Burst out 5 yards, Redirect and burst 5 yards. PR: Pass Rush, Burst out 5 yards, turn corner to QB for 5 yards, then redirect and sprint 10 yards. (Right/Left) 90: Burst out 10 yards, Redirect at a 90 degrees and sprint 10 yards. (Right/Left) CHD: Burst out 5 yards, change direction and burst at a 90 degrees for 5 yards, Redirect and burst 10 yards. (Right/Left) HOOP:Sprint a 5 x 5 yard circle, when the circle is complete sprint 10 yards. (Left turn-Left hand stance. Right turn-Right hand stance) LH: Left Hand Stance RH: Right Hand Stance

ALL FROM 3 PT STANCE.

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Rep 1 PR/L RD 20 RD PR/R 90/R Rep 2 20 90/R 90/L 90/L 20 CHD/R Rep 3 HOOP/L PR/R CHD/R PR/R 90/L 20 Rep 4 RD 20 RD 20 CHD/R HOOP/L Rep 5 HOOP/L CHD/R HOOP/L 90/R HOOP/L CHD/L Rep 6 CHD/L HOOP/R 20 HOOP/R 20 HOOP/R Rep 7 20 RD CHD/L HOOP/L PR/L 20 Rep 8 HOOP/R HOOP/L HOOP/R CHD/R HOOP/R RD Rep 9 PR/R 90/L PR/L RD 20 90/L Rep 10 90/L PR/L 90/R 20 RD PR/R QB CONDITIONING DRILLS

3/R 3/L 5/R 5/L AC/R AC/L N/R N/L 5 ST/A 30

3: 3 Step Drop and Throw, sprint thru line. (Throw Right/Left) 5: 5 Step Drop and Throw, sprint thru line. (Throw Right/Left) AC/R: 5 Step Drop avoid contact right, avoid contact left, throw left, sprint thru line. AC/L: 5 Step Drop avoid contact left, avoid contact right, throw right, sprint thru line. N/R: Fake hand off to the right, naked boot to left, throw left, sprint thru line. N/L: Fake hand off to the left, naked boot to right, throw right, sprint thru line. 5 ST/A: 5 Step Drop, avoid right and left, 5 Step Drop, avoid left and right, 5 Step Drop, throw, sprint thru line. 30: 30 yards dash.

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Rep 1 3/R 5 ST/A 3/R AC/R 5/R 30 Rep 2 N/L 5/L 5/L 5 ST/A 5 ST/A 3/R Rep 3 AC/R 3/L AC/R N/L AC/L N/L Rep 4 5 ST/A N/R 30 AC/L N/R AC/R Rep 5 5/L AC/R 3/L 5/R 30 5/R Rep 6 AC/L N/L N/R 3/L 5/L 5 ST/A Rep 7 N/R AC/L AC/L 5 ST/A AC/R 3/L Rep 8 30 30 N/L 5/L 30 N/R Rep 9 5/R 3/R 5/R N/R N/L AC/L Rep 10 3/L 5/R 5 ST/A 3/R 3/R 5/L O-LINE CONDITIONING DRILLS

20

ZN/R DR KP/R DP/R ZN/L KP/L PS/R SC/R DP/L PS/L SC/L

20: 20 yard dash. ZN: Zone Block. Lateral step playside. 2nd step upfield, sprint 5 yards, touch the line and sprint back. (Right/Left) DR: Drive Block. Burst out of stance 5 yards, touch line and sprint back. KP: Kick out Pull. Point playside toe down the line. burst 5 yards, then turn upfield and sprint 10 yards. (Right/Left) DP: Deep Pull. Bucket step playside, gain depth up to 2 yards, turn hips up field and sprint 10 yards. (Right/Left) PS: Pass Set. Deep set for 5 yards, then sprint 10 yards pass the LOS. (Right/Left) SC: Screen. Pass set for 3 yards, sprint 10 yards at 45 degrees, then sprint up field 10 yards. (Right/Left)

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Rep 1 20 DR ZN/L PS/L KP/L PS/L Rep 2 ZN/R PS/R PS/R KP/L 20 SC/R Rep 3 PS/L ZN/L 20 SC/R SC/L DR Rep 4 KP/R 20 SC/R ZN/L DP/R DP/L Rep 5 SC/L KP/L ZN/R PS/R PS/L 20 Rep 6 DP/R ZN/R DP/R 20 KP/R ZN/R Rep 7 DR DP/R PS/L DP/L SC/R KP/L Rep 8 DP/L PS/L DP/L DR 20 DP/R Rep 9 ZN/L 20 KP/R DP/R ZN/R DR Rep 10 PS/R SC/L DR 20 PS/R PS/R RB CONDITIONING DRILLS

SC/L SC/R

AN/L AN/R

40 ZN/L ZN/R CTR/R CTR/L SW/L SW/R

40: 40 yards dash. SW: Open hips and burst 10 yards on Swing route, catch ball, then burst up the field 10 yards pass LOS. (Right/Left) AN: Burst to LOS at 45 degree angle, plant on outside foot, redirect inside at 45 degree angle, catch ball, burst up the field for 10 yards. (Right/Left) SC: Burst straight ahead to LOS, turn around shuffle outside for 3 steps, catch ball, then sprint up the field for 10 yards. (Right/Left) ZN: Take a lateral step, second step down hill, take hand off, burst to LOS, then sprint 10 yards pass LOS. (Right/Left) CTR:Counter. Take a side step. point in opposite direction, take hand off, sprint to LOS at 45 degees, then burst up field for 10 yards. (Right/Left)

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Rep 1 SC/L SW/R 40 AN/L AN/R SW/L Rep 2 40 ZN/L SC/R SW/L SC/L CTR/R Rep 3 ZN/R AN/L SW/R SC/R 40 AN/L Rep 4 SW/R SC/R CTR/L ZN/L SW/L 40 Rep 5 CTR/L CTR/R AN/R 40 ZN/L SC/R Rep 6 AN/R 40 ZN/R CTR/R CTR/R CTR/L Rep 7 SC/R AN/R 40 CTR/L SW/R AN/R Rep 8 40 CTR/L ZN/R SW/R SC/R ZN/R Rep 9 ZN/L SC/L SW/L AN/R ZN/R 40 Rep 10 SW/L 40 AN/L SC/L AN/L SC/L OUTSIDE WR CONDITIONING DRILLS PC GO GO PC PT PT

CL CL DO DO DG DG

SL SL

QO IN IN QO HT HT

LEFT RIGHT

HT: 5 yard Hitch route, catch ball, and sprint up field. IN: 5 yard In route, catch ball, and sprint up field. QO: 5 yard Quick Out route, catch ball, and sprint up field. SL: 5 yard Slant route, catch ball, and sprint up field. DG: 12-14 yard Dig route, catch ball, and sprint up field. CL: 12-14 yard Curl route, catch ball, and sprint up field. DO: 12-14 yard Deep Out route, catch ball, and sprint up field. PT: Sprint 10-12 yards up field, then break to the Post, catch ball, and burst up field. PC: Sprint 10-12 yards up field, then break 3 step to Post, then break to Corner, catch ball, sprint up field. GO: 25 yard Go route. Set 1 RT Set 2 LT Set 3 RT Set 4 LT Set 5 RT Set 6 LT Rep 1 QO CL GO HT CL QO Rep 2 SL DO HT IN DO SL Rep 3 CL SL PC DG SL CL Rep 4 PC HT SL PT HT PC Rep 5 HT QO DO QO QO HT Rep 6 IN PT QO SL PT IN Rep 7 DG GO IN CL GO DG Rep 8 PT IN DG PC IN PT Rep 9 GO DG CL DO DG GO Rep 10 DO PC PT GO PC DO INSIDE WR CONDITIONING DRILLS GO GO

WH WH CN CN

IN IN

MD QO QO OP HT SL SL HT OP AR

BB BB LEFT RIGHT

BB/MD: Bubble screen, catch ball, sprint up the field. (MD-FOR TE) Sprint directly over the football 6-8 yards, catch ball, burst up field. AR: Aim 3 yards to the sideline, catch ball, sprint up field. WH: Wheel. Aim 3 yards to the sideline, turn up sideline, catch ball, burst up field. SL: 1 step Slant, catch ball, sprint up field. HT: 5 yard Hitch route, catch ball, sprint up field. OP: 5 yards Option route, catch ball, sprint up field. QO: 5 yards Quick Out route, catch ball, sprint up field. IN: 10 yard In route, catch ball, sprint up field. CN: 10 yard Corner route, catch ball, burst up field. GO: 25 yard Go route, catch ball, burst up field.

Set 1 RT Set 2 LT Set 3 RT Set 4 LT Set 5 RT Set 6 LT Rep 1 AR GO WH HT GO AR Rep 2 OP CN SL OP CN OP Rep 3 QO HT BB/MD CN HT QO Rep 4 CN SL OP WH SL CN Rep 5 GO AR IN AR AR GO Rep 6 HT BB/MD QO GO BB/MD HT Rep 7 SL IN HT SL IN SL Rep 8 WH OP CN IN OP WH Rep 9 BB/MD QO AR BB/MD QO BB/MD Rep 10 IN WH GO QO WH IN

5 DOT DRILL

A B C D E 3 3 3 3

3 2 4 4 4 2 4 2 2 2 4 1 Start 5 5 5 5 1 1 1 5 1 8 6 7

Start 6 6 Start Start 6 6 Start

F G H I J L R R L R L 2 2 3 2 3 3 2 2 3 3 32 2 3 1 4 4 4 Start 1 1 LR R L R L 5 4 8 4 4 4 6 5 6 1 1 7 6 5 1 1 R L R L Start Start L Start R 5 DOT DRILL PROGRESSION: 1 CYCLE EQUALS 1 REP TWO FEET/RT FOOT/LT FOOT- 1 SET

Box Jumps Depth Jumps

WEIGHTED BOX STEP UPS: -STEP ON BOX W/ RT, DRIVE LT KNEE UP -ALT. LEGS EACH REP. -STARTING WEIGHTS (95,115, or 135) A B C D SH SH

SP CR SP CR SP SP SP SP CR SP BP

x x x x

H E SP F G SP SH SH

SP CR SP CR

SH SH

CR SP SP SP BP BP SP CR

x x x x SH SH

I J K

SH REMINDERS: -GO IN DIRECTION OF SP CR CR DIAGRAM, THEN GO SP OPPOSITE DIRECTION.

SH BP -BURST AT EVERY SP SP SP CHANGE OF DIRECTION. SP SH LEGEND: SP SP-SPRINT SP BP-BACK PEDAL SH SH-SHUFFLE CR-CROSS OVER RUN

x x x SH