becker college fb s&c

8/6/2019 Becker College FB S&C

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INTRODUCTION

The goal of every Becker College football player will be to constantly improve asboth a student and an athlete. We will improve our grades in the classroom and our

performance on the football field. We will hold study hall twice a week both during theseason and in the off-season. This will help us improve academically in the classroom.

We will condition ourselves physically to improve our performance on the field.

The one thing that you will eventually learn is that there is no shortcut to football

success. There are no miracle formulas for football. If you want to be a great footballplayer you must pay the price. If there was ever a sport that strength training was made

for it would have to be football. Building your muscle mass decreases the chance of injury. It also allows you to do more athletic things. Time in the weight room will pay

off on the field.

Sometimes we concentrate so hard on building our muscle mass that we forgetabout our stamina. It is a common phrase that fatigue makes cowards of everyone. This

is a true statement. Players that were tough as nails early in the game find it almostimpossible to carry on when they have used all their energy. It does not matter how

much you can bench if you can't get to the position on the field at the time you need to bethere. The point here is not to forget to be in shape when the season rolls around .

Working out with weights and getting proper conditioning is vital to your football

success. However, make sure that you are doing the right lifts and running. Concentrateon the lifts that will make you a better football player and keep you from getting injured.

The bench press is a good example. I have never understood why so many coaches treat

the bench press as the holy grail of football lifts. It always amazes me when I walk into agym and see a mob of lifters around the bench press area and just a couple of liftersspread in other areas. I think the bench press is an important lift and should be included

in any lifting program. However, there are lifts that are every bit as good and better forfootball than the bench.

If you want to be an explosive football player do explosive lifts. Here are some of the lifts that are related to what you will be expected to do on the field.

Hang Cleans Rack Cleans

Jump Squats

Power Cleans



The squat is a great lift and extremely important for football. When you squatmake sure that you always concentrate on your form. I have seen experienced lifters lose

concentration for a brief second and put their backs in positions that they were neverintended to be in and with weight loads that just made it worse. Learn to squat

correctly and force yourself to concentrate each and every time that you squat.

We have included these in our workouts. We use more explosive type lifts thansome teams do. We are incorporating some lighter weight free weight squats into our

workouts

If we had to choose just two lifts for our football program we would do hangcleans and squats.

Always follow these simple rules when lifting.

Always have a good spotter in the gym with you.

Use your legs to pick up and set weight and never your back.

Always focus and force yourself to have good form.

Nutrition is one of the most important and most overlooked elements of strength

& conditioning. It only goes to makes sense that how much you get out of your body isdirectly related to what you put into your body. We recommend an all natural, no

supplement, high protein, low fat diet to complement your strength & conditioningprogram. A combination of healthy diet, weight and strength training and a consistent

metabolic conditioning program will improve a football player’s speed, flexibility, handto eye coordination, power, acceleration, stamina, and will reduce injuries.

The key to our success will be to work hard. We will work harder than our

opponents.



Nutrition



NUTRITION PROGRAM

Eating for Muscle BuildingIn order to build lean muscle mass you need to combine an adequate calorie intake with asolid muscle strengthening program. A large number of calories are needed to fuel both

workouts and tissue building. While getting enough calories is important, it is alsoimportant to get the right kind of calories.

CarbohydrateCarbohydrate is the predominant energy source for strength training. Stored as glycogenin the muscles, it is the fuel used to supply energy for short, intense bursts of power. The

harder and longer you work out, the more glycogen your muscles require. Once thesestores of glycogen are gone your energy level will drop and you will run out of fuel to

power muscle contractions. For this reason, athletes doing strength training exercise inthe hopes of building lean muscle need to have an adequate carbohydrates intake.

Experts recommend at least 500 to 600 grams of carbohydrate per day to keep yourmuscle glycogen stores high.

3.6gr carb x body wt (lbs)= grams carb/day

For a 140 pound person this is about 504 grams per day or about 2,000 carbohydratecalories and 720 grams or 2,900 carbohydrate calories for a 200-pound person.

ProteinProtein is the basic building material for muscle tissue, and strength trainers need toconsume more than the non-exercisers. However, most strength athletes still overestimate

their protein needs. Daily protein recommendations for serious strength athletes are about0.6 to 0.8 grams per pound of body weight. That's about 90 to 115 grams of protein/day

for the 140-pound athlete and 128 to 164 grams for those weighing 200 pounds.

FatAfter you've met your carbohydrate and protein needs there is room for fat. Fat is an

essential nutrient, however, you require a small amount of it to remain healthy. Less than30% of your total daily calories should come from unsaturated fat.

Water

In addition to the regular eight glasses of water every day, you need to drink to replacefluids that are lost during exercise. To be confident that you are well hydrated before

workouts, drink 2 cups of fluid 2 hours before exercise. During your workout, drink 4 to8 ounces every 15 to 20 minutes. After exercise, replace any further fluid losses with 16

ounces of water. If you want to be precise, you can weigh yourself before and afterworkouts. For each pound lost during exercise, you should be drink 16 ounces of fluid.



Sports drinksEnergy bars and sports drinks may be helpful if exercise lasts longer than 1 hour.

Carbohydrate supplements can be useful to help fit adequate carbohydrates into a busyday if you don't have time to eat a meal. Consuming a meal-replacement beverage just

after muscle-building exercise is convenient but you can do the same thing with a tuna

sandwich, a banana, a bagel or other real food snack. You should try to consume someprotein and carbohydrate after your workout in order to fuel muscle growth and replenishglycogen stores for your next workout.

We do not recommend the use of unnatural supplements. We believe that

through a suitable diet an athlete can provide their body with the proper

nutritional levels to increase their overall strength and maintain an

optimum level of conditioning.

SupplementsMost supplements that are supposed to help build muscle don't work. But some, such as

creatine, fluid and electrolyte replacers, carbohydrate supplements, and liquid mealreplacers may offer some benefits to strength training athletes.

CreatineWhen combined with a good diet and strength training program, creatine has the potentialto produce slightly more power during workouts. Research has also found that loading

creatine into the muscles may help speed up muscle gain. While many creatinesupplements are available at a price, meat is the best dietary source of creatine. Typical

dose for creatine loading is 5 grams of creatine monohydrate four times per day for 5days. A maintenance dose of 2 grams per day can follow. Taking more than the usual

dosage of creatine offers no added benefit. Also, users should be aware that creatine andother popular supplements are subject to little government regulation, so there is no

guarantee that they are pure.

HYDRATION TIPS

Research has shown that you can get a performance benefit by staying well hydratedduring exercise. An athlete in a dehydrated state increases his risk of experiencing muscle

cramps and strains. The following are tips to help you stay hydrated for optimalperformance.

• Drink fluids before, during and after exercise

1. Pre-exercise hydration methods:a. Up to one hour before activity: liberal intake (as much as you want)

b. 10-15 minutes before activity: 16 oz. of fluid



2. During exercise:

a. Drink 4-8 oz. of fluid every 10-15 minutes

3. After exercise:

a.

Drink 24 oz. of fluid for every pound of weight lostb. Check the color of your urine to see if fluid intake is adequate. Clear,light colored urine indicates you are well hydrated.

• For workouts lasting more than an hour, fluid replacement drinks such asGatorade, PowerAde can help replace carbohydrates.

STRENGTH GAIN AND BODY FAT LOSS SUGGESTIONS

• Eat a minimum of THREE meals a day. NEVER SKIP A MEAL (this meansbreakfast!). Try to eat every three hours. Snack on skim milk and fruit (greatprotein and carb. combo.)

• Eat 4-6 smaller meals rather than three large meals a day

• Drink a minimum of 64 oz. of water per day. Water is filling and essential.

• Eat equal amounts of low fat protein (turkey, chicken, fish) and fibrous carbs(fruits and vegetables) at each meal. It is important to maintain an adequateprotein intake to help prevent loss of muscle tissue while trying to reduce body

fat. Protein requirements should be increased when caloric consumption is

reduced or activity levels are increased.• Drastically increase the intake of fruits and vegetables. Eat five servings of fruits

and vegetables a day.

• Eat a salad with your meals. The darker the better (a good source of carbs). Haveall of the dressing and sauces on the side.

• Avoid all high fat dairy products. Use skim milk, egg whites, and cottage cheeseas protein sources.

• Avoid red meat whenever possible, eat white meat instead (chicken or turkey).

• Avoid all fried food. This includes fried chicken, fried fish, as well as potato chipsand french fries.

• Avoid eating after 7:00 pm. Eating should coincide with activity. If you are

training later it is okay to eat later. Make sure you eat within one hour of yourworkout. Avoiding late night eating will give you more of an appetite forbreakfast.

• Weight loss of more than one pound per week is not recommended and willnegatively affect performance.



SAMPLE MENU

BREAKFAST:

#1. Egg white or Egg Beater omelets, 3 eggs (ham or cheese, mushrooms,

peppers, onions)Oatmeal or 4 slices of whole-wheat toast (with jelly, 2 with peanut butter)3 glasses of skim milk

3 glasses of water

#2. OatmealFruit salad (Homemade or in light syrup)

4 pieces of ham (ham or Canadian bacon)3 egg whites

Omelets are OK everyday as long as they are made with egg whites or egg

beaters. Add as many vegetables as possible. Go easy on the cheese and ham.

LUNCH:Turkey, Chicken, Tuna, Skim milk

Salad with 3 ounces of turkey or tuna on topLow calorie dressing

1 apple1 orange

DINNER:

Turkey, Chicken, FishVegetables – Broccoli, Cauliflower, Salad, etc.

For lunch and dinner: pasta, bread and rice should be replaced when

possible with fruits and vegetables.

SANCKS:Skim Milk

Low Fat Yogurt or Cottage CheeseAnimal Crackers

Walnuts and Almonds½ can of Tuna with Wheat Thins or Triscuits

Turkey or Tuna Pita Sandwich with lettuce, pickle, tomato, onion, etc.

Snacks should be eaten between Breakfast and Lunch and between Lunch

and Dinner. Don’t go crazy with the snacks. Example: 1 glass of Skim Milk,1, 4-6 oz. Cottage Cheese and 1 serving of Almonds.



WHAT TO BUY – SHOPPING LIST

PROTEIN SOURCES:

Eggs (use egg whites for leaner protein source) or Egg Beaters

Tuna – packed in water only. (use Light Mayo if desired)Sliced Turkey Breast95% Lean Ground Beef

Skinless Chicken BreastKidney Beans

Turkey Bacon95% Lean Ham

Fish (Non-Fried)

BREADS AND CEREALS:Breads: 1 loaf per week (no white breads)

Whole Wheat or Multi GrainRye

PumpernickelPita Bread

Whole Wheat or Multi Grain BagelsWhole Wheat or Multi Grain English Muffins

Cereal: 1 - 20 oz. box per week

Raisin BranGrape Nuts

Honey Nut CheeriosOat Bran

Bran ChexShredded Wheat

Do not buy junk cereal (lucky Charms, Cocco Puffs, etc.)

DAIRY PRODUCTS:

Skim Milk – 1 Gallon per week minimum. No Whole Milk!Low Fat Yogurt / Cottage Cheese

Low Fat CheeseLow Fat Mayo.

Low Fat Ice CreamLow Fat Frozen Yogurt

FRUITS AND VEGETABLES:

Fruits:Apples – 7 per week

Bananas – 7 per week Oranges – 5 per week



FRUITS AND VEGETABLES CONT.:Fruits cont.:

Plums – 5 per week Cantaloupe – 1 per week

Watermelon

Orange Juice – 1 gallon per week Apple Juice – 1gallon per week

Vegetables:Broccoli

CauliflowerPeas

String BeansGreen Beans

Potatoes – 1 large bag per week (bake or microwave – Do not smother w/ butter)Lettuce

TomatoesCucumbers

Summer SquashGreen/Yellow Peppers

Athletes most commonly fall short with this food group. It should not be

neglected. Make conscious decisions to include vegetables in as many mealsas possible.

PASTA-RICE:Spaghetti, Ziti, etc. – 2 pounds per week

Minute Rice – use individual packetsMacaroni and Cheese – Low Fat

Ravioli -, Stuffed Shells – Low Fat

MISC.:Instant Oatmeal – breakfast

Nutra Grain Waffles – breakfastJelly – use on toast, bagels, and muffins instead of butter

Graham Crackers – snack Animal Crackers – snack

Almonds – snack Walnuts – snack



Strength

&

Conditioning



STRENGTH OVERVIEW

The strength portion of our program is designed to developing you as an athlete,

not as a bodybuilder. If you want to be the best football player you can be, do not deviatefrom this program. Do not add another chest day or concentrate on biceps for hours. We

do not want to OVER TRAIN. Do not spend more than 90 minutes on an entire workout.If it takes longer than that, you are either adding exercises that you shouldn’t or you are

not working fast enough. Our goal is to focus on ground-based exercises that lead toexplosiveness out on the playing field.

We will use a split routine. Mondays and Tuesdays will be our “heavy” days.

Thursdays and Fridays will be our more “explosive” workouts. If you cannot follow theexact schedule try to allow at least 48 hours between the two leg days and upper body

days. If for some reason you cannot make the four lifting days in any one week, makesure you get at least the Monday, Tuesday and Thursday workouts in.

We will do the following:

1. Stretch before and after each lifting session.

2. Take the proper amount of rest between each set. Unless otherwise noted, the

proper rest is 1:30 - 2:00 min. on core exercises when the reps. are in the 10 – 12range. Increase the rest period as the reps. decrease in number. Allow 1:00 min

rest on auxiliary lifts.

3. All lifts should be done explosively, lift quick, be quick . Control the weight onthe negative and explode on the positive. Get into the habit of working on the fast

twitch muscles while you lift.

4. Two other keys to lifting are eating right and getting enough rest. You will seeyour biggest gains if you are getting the proper amount of sleep at night and get

protein and carbs with each meal while staying away from the fatty foods. TheNUTRITION segment of this manual should cover any diet related questions youmay have.

5. Always workout with a partner and always use collars. Partners are the spotters on

exercises when needed.

6. The intensity is shown for each lift. On our core lifts we use the REP CHARTnumbers for your max. You may also use the REP CHARTS for auxiliary lifts.

Estimate a max and use the carts for the weights to be used. If you cannotaccurately estimate a max, auxiliary lifts may also be done until failure. For

example. . . Dumbbell Incline Press 3 sets of 10 reps. Pick a weight you can do



ten times and no more. You should struggle on your last couple reps. If you cando more than 10 reps you are not using enough weight.

7. If there is an exercise that you do not understand or do not have the equipment for

please give Coach Nestor a call to get an exercise supplement.

8. Use proper form! The form is more important than the weight used.

9. Challenge yourself to increase the weight! We will be testing when you report tocamp.

10. Write down your weights each week in the spaces provided. The manuals will be

collected at the start of camp.

WARM UP

The warm up is not intended to be cardiovascular or an aerobic conditioning

exercise. The single most important reason we do the warm up is for injury prevention.

Some great examples of warm ups:

5 minutes of jumping rope

5 minutes of stationary bike

5 minutes of stepper or elliptical machine 5 minutes of light jogging

TIME SCHEDULE FOR LIFTING SESSION

5 min Stretch 5 min Warm Up

50-60 min Weight Training

5 min Core/Abs

5min Post Stretch



FLEXIBILITY

Flexibility is essential to the football athlete who desires to improve his speed, efficiency

of movement and reduce injuries. Stretching is vital both before and after a workout!

DYNAMIC FLEXIBILITY

The dynamic warm-up will be done at the beginning of every workout. The purpose of

the dynamic warm-up is to increase blood flow, heart rate, core temperature, andneurological awareness of sport specific skills. The warm-up will last approximately 5

minutes. This warm-up will be done at the beginning of each lifting and running sessionfor the athlete.

Walking Twist Lunges 20 yards each direction

Step-Squat-Lean 10 yards each direction

Walking High Knees 20 yards each directionWalking Butt Kicks 20 yards each directionWalking Toe Touches 20 yards each directing

Walking Twist LungesPerformed just like a traditional lunge. Make sure you step as far as possible with yourlead foot. Do not let your knee past your toe. Your back knee should come as close to

the ground as possible. Make sure to twist your upper body towards your lead leg.

Step-Squat-LeanStart with your feel slightly less than shoulder width. Facing sideways, with your lead

foot, step as far as possible to the side. Your feet should be significantly wider thanshoulder width with your toes still pointing straight ahead. Squat back below parallel and

touch your fingertips to the ground. Lean out in the direction of the lead leg to stretch thegroin. Lastly, step with your trail foot so your feet are back to slightly less than shoulder

width. Repeat. Make sure your chest is out, your back is slightly arched and you aresitting back.

Walking High KneesWith your knee up and toe up bring the knee up to your chest with your hands and hold

for a count. The plant foot heel should not be on the ground. Make sure your eyes arelooking straight ahead with your chest out.

Walking Butt KicksBring your heel up to your buttocks with your knee pointed directly down to the groundand hold for a count. Make sure your eyes are looking straight ahead with your chest out.

The plant foot heel should not be on the ground.



STATIC STRETCHING

The right way to stretch is a relaxed, sustained stretch with your attention focused on themuscles being stretched. Do not bounce. Your breathing should be normal. Go to the

point where you feel mild tension. The reason we do the form running before stretchingis to loosen the muscles making it easier to stretch.

Pre Stretch Routine (8 second hold on the stretch)

1. Neck Rolls2. Arm Circles

3. Triceps Stretch – arm behind the head, push down with opposite hand4. Arm Lateral Stretch – bring your arm across your body and hold with the opposite

hand, you should feel a stretch in your shoulder5. Trunk Rolls

6. Groin Lean – legs spread

7. Hurdler Stretcha. lean out to toeb. bring opposite foot to chest to stretch out the buttocks

c. bring opposite foot over leg and lean out to side to stretch the lower back 8. Knee to Chest – lying with your back flat on the ground, opposite foot toes should

be pointed toward the ceiling9. Standing Quad

10. Hip Flexor11. Standing Calf Stretch

12. Saigon Squat – groin

Post Stretch Routine (15 second hold on the stretch)Stretching will be the same as the pre stretch routine. The only change would be to insert

Partner Hamstring Stretch for the Hurdler Stretch routine. The Partner Hamstring Stretchis performed flat on your back with your arms stretched out to the side. The non-

stretched leg should be flat with the toe pointed upward. Your partner should place onehand on your knee and the other on the heel of the foot. Gently stretch the leg back for a

15 count and then you should apply force back on his hand for a 15 count. Do this twiceon each leg. If you do not have a partner, stay with the Hurdler Stretch routine.

ALTERNATIVE DYNAMIC WARM-UP

5 minutes of jumping rope5 minutes of stationary bike

5 minutes on stepper or elliptical trainer5 minutes of light jogging

The dynamic warm-up is intended to help prevent injuries. It is not intended to be a

cardiovascular or aerobic conditioning activity. Be sure to perform exercise specificwarm-ups for each exercise during your lifting session.



Training

Calendar



May 2008Sunday Monday Tuesday Wednesday Thursday

1 2

4 5 6 7 8 9

11 12 13 14 15 16

18 19

Summer Workout

Program begins

WEEK 1

LIFT

20

LIFT

21

SPRINT WORKOUT

22

LIFT

23

25 26

WEEK 2

LIFT

27

LIFT

28

METABOLIC

WORKOUT

SCHEDULE

A

29

LIFT

30



June 2008Sunday Monday Tuesday Wednesday Thursday

1 2

WEEK 3

3

LIFT

4

CONDITIONING

WORKOUT

5

LIFT

6

8 9

WEEK 4

10

LIFT

11

SPRINT WORKOUT

12

LIFT

13

15 16WEEK 5

17

LIFT

18

METABOLIC

WORKOUT

SCHEDULE

A

19

LIFT

20

22 23

WEEK 6

SPEED WORKOUT

LIFT

24

LIFT

25

METABOLIC

WORKOUT

SCHEDULE

B

26

LIFT

27

29 30

WEEK 7

SPEED WORKOUT

LIFT



July 2008Sunday Monday Tuesday Wednesday Thursday

1

LIFT

2

METABOLIC

WORKOUT

SCHEDULE

A

3

LIFT

4

6 7

WEEK 8

SPEED WORKOUT

LIFT

8

LIFT

9

METABOLIC

WORKOUT

SCHEDULE

B

10

LIFT

11

13 14WEEK 9

SPEED WORKOUT

LIFT

15

LIFT

16

METABOLIC

WORKOUT

SCHEDULE

A

17

LIFT

18Send

O

Ch

20 21

WEEK 10

SPEED WORKOUT

LIFT

22

LIFT

23

METABOLIC

WORKOUT

SCHEDULE

B

24

LIFT

25

Send

Clea

27 28

WEEK 11

SPEED WORKOUT

29

LIFT

30

METABOLIC

WORKOUT

SCHEDULE

A

31

LIFT



August 2008Sunday Monday Tuesday Wednesday Thursday

1

3 4 WEEK 12

(Payment for the

Fall 2008

semester is due)

SPEED WORKOUT

LIFT

5

LIFT

6

METABOLIC

WORKOUT

SCHEDULE

B

7

LIFT

8

10 11 12 13 14 15

17 18 19 20 21 22

24 25 26 27 28 29



MONDAY (5/19/08)

Exercise Sets Reps Max/ Wt. Used

High Pulls 3 6

Lunges - BB 3 10

Wide Grip Pull Ups 3 10

Shrugs - BB 2 12

Balance Squats 2 10

DB Alternate Curls 2 12

Glute Ham Raises 2 10

TUESDAY (5/20/08)


Bench Press 3 10

Incline Bench Press - DB 2 10

Standing Shoulder Press - BB 3 10

Lying Triceps Extensions - EZ Bar 2 12

Rear Delt Raises 2 10

Rope Pushdowns 2 12

Calf Raises 2 10

THURSDAY (5/22/08)


Back Squat 3 10

Hex Bar Deadlift 3 6

DB Bent Over Rows 3 10Step Ups - DB 2 8

RDL - BB 2 8

Wrist Curls 2 12

Reverse Hypers 2 10

FRIDAY (5/23/08)


Close Grip Bench Press 3 10

Arnold Press 2 10

Dips 3 104-Way Neck 3 8

Shoulder Supplement 2 12

Back Extensions 3 10

Curls (pick your own) 2 12



MONDAY (6/2/08)


High Pulls 3 6

Lunges - Barbell 3 8

Towel Pull Ups 3 10

Shrugs - BB 2 12

Balance Squats 2 10

Curls - BB 2 12


TUESDAY (6/3/08)


Bench Press - BB 3 6


Standing Shoulder Press - BB 3 6

Lying Triceps Extensions -BB 2 10

Rear Delt Raises - DB 2 10

Rope Pushdowns 2 10

Calf Raises 2 10

THURSDAY (6/5/08)


Back Squat 3 6


DB Hang Clean 3 6Step Ups - DB 2 8

Bent Over Rows - BB 2 10

Reverse Curls 2 12

Reverse Hypers 2 10

FRIDAY (6/6/08)


Close Grip Bench Press 3 6

Arnold Press 3 6







MONDAY (6/9/08)


Hang Clean 3 6

Lateral Lunge - BB 3 6

Pull Ups - Wide Grip 3 12

Hang Shrug 2 10

Single Leg RDL 2 10

DB Incline Curls 2 12


TUESDAY (6/10/08)


Bench Press 4 4


Standing Shoulder Press - DB 4 4

Lying Triceps Extensions - EZ Bar 2 12DB Lying Front Shoulder

Raise 2 8

Overhead Triceps Extensions - DB 2 12

Calf Raises 2 10

THURSDAY (6/12/08)


Back Squat 4 4

Push Press 3 6

Cable Rows 3 1025lb Hip Flexor / Leg Curl Superset 2 8 /8

Lateral Step Ups - BB 2 8

Forearm Plate Walks 2 Failure

Reverse Hypers 2 10

FRIDAY (6/13/08)


Incline Press - BB 3 6

Plate Raises 3 10







MONDAY (6/16/08)


Hang Clean 3 6


Lat. Pulldowns 3 12

Hang Shrug 2 8

Single Leg RDL 2 10



TUESDAY (6/17/08)


Bench Press Cluster 8 2


Shoulder Circuit 33 / 3 /

3

Lying Triceps Extensions - DB 2 10Plate Raises 2 10

Rope Pushdowns 2 12

Calf Raises 2 10

THURSDAY (6/19/08)


Back Squat Cluster 8 2

Push Press 3 6

Bent Over Rows - DB 3 10

Hip Flexion / Leg CurlSuperset 2 8 / 8


Wrist Curls 2 12

Reverse Hypers 2 10

FRIDAY (6/20/08)


Incline Bench Press - BB 4 4

Standing Military Press - DB 4 4







MONDAY (6/30/08)


Hang Clean 4 4

Lunges - BB 3 6

Medium Grip Pull Ups 3 12

Shrugs - BB 3 12

Balance Squat 2 10

DB Hammer Curls 2 12


TUESDAY (7/1/08)



Bench Press - DB 4 5


Lying Triceps Extensions - EZ Bar 2 10Plate Raises 2 10

Rope Pushdowns 2 10

Calf Raises - 3 Way 2 10

THURSDAY (7/3/08)


Back Squat 4 5


Bent Over Rows - BB 3 8

Hip Flexion / Leg Ext.Superset 2 8 / 8

Step Ups - BB 2 8


Reverse Hypers 2 10

FRIDAY (7/4/08)


Bench Press - BB 2 16's

Arnold Press 4 5







MONDAY (7/7/08)


Hang Clean 5 5/4/3/2/2

Lunges - BB 3 6

Towel Pull Ups 3 12

Shrugs - BB 3 10

Balance Squat 2 10

DB Hammer Curls 2 12


TUESDAY (7/8/08)




Push Press 5 3

Lying Triceps Extensions - DB 2 10Lying Front Shoulder Raises -DB 2 10



THURSDAY (7/10/08)


Back Squat 4 4


Cable Rows 3 8

Hip Flexion / Leg Ext.Superset 2 8 / 8

Step Ups - BB 2 8

Wrist Curls 2 Failure

Reverse Hypers 2 10

FRIDAY (7/11/08)



Plate Raises 3 8







MONDAY (7/14/08)


Hang Clean Cluster 10 1

Lunges - BB 3 6

Pull Ups - Underhand Grip 3 10

Shrugs - BB 3 10

Balance Squat 2 10



TUESDAY (7/15/08)


Bench Press Cluster 10 1



3

Lying Triceps Extensions - BB 2 10Lying Front Shoulder Raises -

DB2 10

Tricep Kickbacks - DB 2 10


THURSDAY (7/17/08)


Back Squat Cluster 10 1


Cable Rows 3 825 lb Hip Flexor / Leg Ext. Superset 2 8 / 8

Step Ups - BB 2 8

Wrist Curls 2 12

Reverse Hypers 2 10

FRIDAY (7/18/08)



Plate Raises 3 8







MONDAY (7/21/08)


Hang Clean 3 10

Lunges - BB 4 5

Pull Ups - Underhand Grip 3 12

Shrugs - BB 3 12

Balance Squat 2 12



TUESDAY (7/22/08)


Bench Press 3 10



3

Lying Triceps Extensions -BB

2 12

Lying Front Shoulder Raises -

DB2 12

Tricep Kickbacks - DB 2 12


THURSDAY (7/24/08)


Back Squat 3 10


Cable Rows 3 10

25 lb Hip Flexor / Leg Ext. Superset 2 8 / 8

Step Ups - BB 2 10

Wrist Curls 2 12

Reverse Hypers 2 12

FRIDAY (7/25/08)


Bench Press - BB 3 10

Plate Raises 3 10

Dips 4 8

4-Way Neck 3 8






MONDAY (7/28/08)


Hang Clean 3 6


Pull Ups - Wide Grip 3 12

Hang Shrug 2 10

Single Leg RDL 2 10



TUESDAY (7/29/08)


Bench Press 4 4


Standing Shoulder Press - DB 4 4

Lying Triceps Extensions - EZ Bar 2 12DB Lying Front Shoulder

Raise 2 8


Calf Raises 2 10

THURSDAY (7/31/08)


Back Squat 4 4

Push Press 3 6

Cable Rows 3 1025lb Hip Flexor / Leg Curl Superset 2 8 /8



Reverse Hypers 2 10

FRIDAY (8/1/08)


Incline Press - BB 3 6

Plate Raises 3 10







MONDAY (8/4/08)


Hang Clean 4 5


Wide Grip Pull Ups 3 12

Hang Shrug 2 6

Single Leg RDL 2 10



TUESDAY (8/5/08)





Standing Overhead Extensions - BB 2 10Plate Raises 2 10

DB Tricep Kickbacks 2 10


THURSDAY (8/7/08)


Back Squat 3 8

Push Press 4 5

Reverse Seated DB Rows 3 10

25 lb Hip Flexor / Leg Curl Superset 2 8 / 8Lateral Step Ups - BB 2 8

Reverse Curls - BB 2 10

Reverse Hypers 2 10

FRIDAY (8/8/08)



Arnold Press 3 8

Dips 3 12

4-Way Neck 3 6Shoulder Supplement 2 12





Exercise

Descriptions



EXERCISE DESCRIPTIONS

BACK EXTENSIONS

BACK SQUAT Place the bar across your upper back and shoulder (traps). Lift the elbows up to create a “shelf” for the bar using

the upper back and shoulder muscles. Feet should be placed a little wider than shoulder width. Begin with movingyour hips backwards, with weight on your heels. Make sure you keep the back arched and tight. Keep your head

up and chest up and out as you slowly and under control descend until the thighs are parallel to the floor. Once at

the bottom, keeping your weight on your heels, drive your hips forward so that hips do not rise before the chest.

Once the bar is on path and ascending, accelerate the bar upward with a powerful leg drive. Remember to inhalebefore descending and exhale as you begin the ascent.



BALANCE SQUATS

When doing the Balance Squat, make sure your knee does not go past the toe. Sit back as you go down and get

thigh parallel to the floor.

BARBELL / EZ BAR EXTENSIONS

BENCH PRESS

Lie down on the bench and spread legs apart so you have a good base. Keep feet flat on the floor at all times. Keep

your head and shoulders in contact with the bench at all times. There should be a slight arch in the back as you

perform this lift. Your grip should be around two-hand widths outside the shoulders with thumb wrapped aroundthe bar. Keep your butt in contact with the bench! Lower the bar until it touches the chest. Explosively drive the

bar upward to arm length. Do not cheat and faking strength by bouncing the bar off your chest.

BENT OVER ROW



EXTERNAL ROTATION

Slowly rotate outward at shoulder keeping elbow and forearm fixed. Continue movement outward until forearm is

slightly wider than shoulder. Slowly return to starting position. You can use either cables or dumbbells for thisexercise.

FOREARM PLATE WALKS Grab two ten pound plates and put them together with the smooth side facing out. Grab another two for your other

hand. Pinch them only using the tips of your finger. Pinch them until you cannot hold them anymore.

FRONT SQUAT



GLUTE HAM RAISES

You can fasten your feet under a bar so they are stabilized or use a partner as shown. Descend slowly to the ground

in a controlled manner contracting your hamstrings. On the upward movement, use your hamstrings to pick yourupper body back up to the starting position. Avoid pushing off of the ground to get your upper body back to the

starting position.

HANG CLEAN

Position your feet slightly inside shoulder width. Place hands on the bar with a grip just outside the width of your

hips. “Set Your Core”: Chest out bringing shoulder blades together and contracting Abs. The Bar should be in a

natural hanging position, about mid-thigh. Lower the bar to just above the knees. Accelerate moving hips upwardand forward. This results in Triple Extension (Ankle, Knee & Hip). Shrug your shoulders as you reach to top of

triple extension. You should be on your toes. Quickly drop under the bar while spreading your feet explosively to

an athletic stance during the catch phase. Keep the weight close to your body. Finish with your elbows pointingforward. Your feet should be just outside of shoulder width.



HANG SHRUGS

Start in a Hang Clean position. Shrug shoulders to ears, pause and return to starting position. You should be up on

your toes when shrugging to ears. It is an explosive movement.

HEX BAR DEADLIFT Assume a shoulder width stance, knees inside arms. Position your feet flat on the floor. Begin the pull by

extending the knees. Move hips forward and raise the shoulders at the same time. Keep your back archedat all times. Downward Movement: Flex the hips and knees to lower the bar slowly and under control.

Squat down towards the floor, maintain an arched back.



HIGH PULLS Start in the basic Hang Clean position. Bring the hips forward and up explosively. Go high up on the toes and

shrug the shoulders towards the ears. This phase should imitate a jumping motion. Avoid bending arms before jumping. Pull the bar as high as possible with elbows up towards the ceiling. Keep the bar as close to the body as

possible. Avoid lifting the bar out away from the body.

HIP FLEXION

Hold a 25 lb. Plate over top of knee parallel to the floor. Hold for a 12 count and then pulse upwards returning toparallel for the prescribed number of reps.

INCLINE DB BENCH PRESS

Position yourself on the bench with feet flat on the floor and back flat against the bench. Grip the DB same asbench press. Lower DB’s to upper chest. Once they touch your chest, explosively drive the DBs upward. Keep the

hips and shoulders on the bench at all times and the feet flat on the floor

JERK CIRCUIT

Compound set including Barbell Push Press, Dumbbell Push Press and Dumbbell Clean & Press. Thereshould be no rest between each of the three exercises.



PULL-UPS

Place hands wider than shoulder width with palms facing away. Pull yourself up until chin is over the bar.

PUSH PRESS

Start with hands slightly wider than shoulder width and feet are in the basic athletic/power position. The bar should

rest on the front of the shoulders, similar to the catch position of the hang clean.Movement: Drop the hips about 6 inches straight down. Explode upwards and extend the hips completely while

driving the bar over and slightly behind the head with arms fully extended, but not locked out. The power should

be generated through the hip extension and transfer through the shoulders to the bar.

BARBELL



REAR DELT RAISES

Make sure you keep your arms straight. Use light weight. You should feel it in the back of the shoulder.

REVERSE HYPERS

These can be done with a dumbbell between your feet or a partner giving resistance in the upward movement of

your legs.

REVERSE SEATED DUMBBELL ROWS



ROMANIAN DEADLIFT:Start with an alternate grip to hold the bar. The feet should be no wider than hip width and knees should be slightly

bent. The chest should be out, shoulders back, and shoulder blades squeezed together at all times. First tilt your

hips back by arching the lower back. Keep tilting or rotating your hips back over your heels and at the same time

bend at the waist. Lower the bar in a slow controlled manner by continually bending at the waist until the bar is atshin level. Maintain an arched back and keep the weight on your heels. You should feel the hamstrings stretch.

Next, drive your hips forward raising the weight until you are standing upright. Keep the bar close to your body

during the entire movement. You can do this by standing on a bench or on bumper plates.

SHRUGS

Use an overhand grip with hands approximately shoulder width apart and bar hanging at arms length. Stand erect

with knees slightly bent and hands in neutral position. Shrug shoulders to ears, pause and return to starting

position. Inhale when shrugging to ears; exhale on recovery to starting position.

SHOULDER CIRCUIT

Compound Set including Arnold Presses, Front Raises and Lateral Raises. There should be no rest between each of

the three exercises to count as 1 set.

Exercise 1- Arnold Press This motion will closely mimic a standing shoulder press, however your palms should be turned to

your face at the bottom of the range of motion. During the motion the palms will rotate away from the faceat the extended position.

Exercise 2- Front Raise Stand with DBs in each hand, holding them at the top of thighs. Raise the DBs to eye level and

lower them back to thighs under control. Keep arms straight and extended.

Exercise 3- Lateral Raise Stand with the DBs in each hand, holding them at the sides of your thighs. Raise the DBs to eye

level making a “T” shape with your body and lower them back to the thighs under control. Keep armsstraight and extended.

STABILITY BALL LEG CURLS



STEP-UPS CONT.

20’S, 16’S AND 12’S

20’s: pick a weight you feel you can do 10 times. After you do the weight for 10 reps strip 10 pounds off

of each side and take a 30 second rest. Get back on the bench and try to get as many reps as you can.Repeat this process until you get 10 more reps total. Combined with your first set this should equal 20

total reps. The same concept is used for 16’s and 12’s. Find your 8 rep max for 16’s and do 8 more totalafter to equal 16. Find your 6 rep max for 12’s and do 6 more total after to equal 12.

20’s Example:

Set 1 225lbs x 10 reps30 sec rest



Set 4 165lbs x 2 repsDone Total Reps =20

DUMBBELL STEP UPS



Shoulder

Supplement



SHOULDER SUPPLEMENT

EXTERNAL ROTATION These exercises are designed to aid in the rehab of existing shoulder injuries and the prevention of futureinjuries. These exercises will strengthen muscles in the shoulder that are often underdeveloped and critical

to our core lifts. The workout plan typically calls for two sets of 10-12. Select two exercises totaling four

sets. These exercises should be performed with light weights and with strict form. Slowly rotate outward at

the shoulder keeping and fixed. Continue movement outward until forearm is slightly wider than shoulder. Slowly

return to starting position. The elbow should be in the same position through the entire movement. You may useeither cables or dumbbells.

INTERNAL ROTATION Slowly rotate inward at the shoulder keeping and fixed. Continue movement until forearm is positionedacross stomach area. Slowly return to starting position. The elbow should be in the same position

through the entire movement. You may use either cables or dumbbells.

CUBAN PRESS



SHOULDER SUPPLEMENT cont

PRONE COBRA Start with the dumbbells out in front of your body. As you rotate the dumbbells back, your thumbs

should be pointed out. Bring your shoulder blades together.

SCAPULAR RAISES Sit on a bench or stability ball and bring the dumbbells out at a 45 ° angle. You should feel the stretch

between the shoulder blades.

SHOULDER ABDUCTION Keep your thumb pointed down. Bring the dumbbell out directly from you side.



ABS

&

Core

Exercises



.

RUSSIAN TWIST

ABS

SHOOTERS

Hips and Knees 90°. Start w/ shoulders off floor in crunch position. Tighten the abs to keep the lowerback flat against the floor. Maintain abdominal tension throughout the exercise. Slowly extend the

right leg, pause and return to the starting position. Repeat with left leg. Continue to alternate legs for

prescribed number of reps.

OBLIQUE CRUNCHES

Start in bent knee, crunch position. Arms are extended in front with palms together. Direct the arms

outside the left knee. The right shoulder rises up and rotates to the midline of the body. At the same

time the knees are moved back toward the head by raising the hips. Lower back remains flat and incontact with the floor. Pause and return to starting position. Alternate sides until the prescribed number

of reps have been reached.



V-UPS

JACK KNIVES

Keep your back flat on the ground with your hands interlocked behind your head. Bring your right leg

up straight. While keeping your hands interlocked bring your upper body up as well and work your

hands to the outside of your right leg. Repeat to the left side when bringing your left leg up straight

IN THE V

ABS



ABS

CRUNCH WITH EXTENSION

1 FOOT TOE TOUCHES

TOE TOUCHES



Core

KNEELING OPPOSITES

LYING OPPOSITES

SUPERMAN



CORE

CORE

TORSO CIRCUIT

LYING SIDE HIP THRUSTS



Running

Program



RUNNING OVERVIEW

The running portion of the program is geared toward improving our speed and quickness as well as

improving our cardiovascular base. If you follow these workouts, you will be prepared for the football

season!

Be sure to do the following:

1. Stretch before and after the running sessions.

2. Take the correct amount of rest between sprints or sets. Wear a watch!3. Do everything at FULL SPEED!

4. Drink plenty of fluids. Pick up a water bottle, so you can hydrate during your running sessions.5. Take your book with you at the beginning if you need to refer to it during the running sessions.

You can also take a 3x5 card with you putting all of the day’s assignments on it.6. Try to get a partner to run with and push you.

7. Always follow proper running form with your knees up, toes up, head up, with a good forwardbody lean and your arms in an L shape with the elbows in tight running on the balls of your feet

not your heels or toes.8. If you cannot run at a football field, find a track and convert yards to meters.

1m= 1.09 yards

FORM RUN:

*We want to emphasize repetition more so than speed in all of the form runs.

1. High Knees- (20 yds up and back) With proper running form punch the knees up andforward as you move down the field. Arm action should be vigorous and posture should

remain normal. Keep your knee and toe up. Weight should be on the balls of your feet.

2. Butt Kicks- (20 yds up and back) Snap the heel to the high hamstring as you move down thefield. The knees should be pointed down to the ground while the foot is flexed but the toe isnot pointed. Progress forward slowly, but again keep the movements quick.

3. Carioca- (20 yds up and back) Start facing sideways, concentrate on bending the knees andstaying low in your stance. Begin by stepping behind and then in front by rotating the hips.

STAY LOW!! Repeat in opposite direction.

4. Shuffle- (20 yds up and back) Start facing sideways. Shuffle with small steps. Feet shouldnot come together while staying low in your stance, bending at the knees, not at the waist.

STAY LOW! ! !

5. Bounding distance (40 yds up and back) Perform continuous alternating bound while

emphasizing on achieving full extension of the legs, quick take off, coordinated arm action,

and maximum distance on each bound. These are over-exaggerated runs, not skips or hops.6. Back Pedal Strides (20 yds up and back) With the weight on the balls of your feet; stride

backwards keeping your chest out over your knees. Your elbows should be in tight and

working back. Keep your stride length long.



TIME SCHEDULE FOR RUNNING SESSION:

5 min Form Run (Vets can insert the A March and A Skip into the routine)5 min Pre Stretch

20-30 min Running Workout5-10 min Post Stretch

RUNNING DESCRIPTIONS:

PRO SHUTTLE (20 yards)

Start by straddling the line facing cone A. Turn to sprint and touch the line at cone B, then turn and sprintto cone C and touch the line. Finish by sprinting through the line at cone A.

4 CONE DRILL

START/FINISH

5 YDS. 5 YDS.

A C B

BACKPEDALC

A

R

I

O

C

A

10

Y

D

S

SPRINT

S

H

U

F

F

L

E

START

C

B

D

A

10

Y

D

S



STADIUM STEPS

One set equals 30 stadium steps. Follow the proper running form. Walk back to the bottom of the steps.Run the next set of steps as soon as you reach the bottom. You can do the following variations. . . Every

Step, Every Other Step, Lateral Step, Three Up One Down

METABOLIC RUN Metabolic running is very important in the running segment. These drills closely simulate the movements you

will make out on the football field.

Metabolic drills are performed with a “jog back” relief after each segment and 2:00 or 3:00 min. betweensets to be spent stretching for the next set. Pay attention to detail during these drills. Practice the way you

play!!!

INTERVAL TRAINING

Interval #1 6/1/03 Interval #2 6/18/03

2 – 440’s 2 – 440’s2 – 330’s 2 – 330’s1 – 220 1 - 220

1 – 110 1 – 110*80 second rest between sprints *75 second rest between sprints

Interval #3 7/2/03 Interval #4 7/6/032 – 440’s 3 – 440’s

2 – 330’s 3 – 330’s1 – 220 2 – 220’s

1 – 110 2 – 110’s*70 second rest between sprints *65 second rest between sprints

Interval #5 7/23/03 Interval #6 8/6/033 – 440’s 3 – 440’s

3 – 330’s 3 – 330’s2 – 220’s 2 – 220’s

2 – 110’s 2 – 110’s*60 second rest between sprints *55 second rest between sprints

60 YARD SHUTTLE

Begin in your normal stance for your position. Sprint 5 yards, touch the line and come back.

Immediately sprint 10 yards, touch the line and come back. Immediately after that, sprint 15 yards, touchthe line and come back. This equals 60 total yards.

SANDWICH 40’S

Begin in your normal stance for your position. Begin by jogging the first 20 yards. At the 20 yard mark sprint the next 40 using proper running form. Gear back down and jog the last 20 yards. Allow 40

seconds rest between sets.



WEEK 1 - 5 RUNNING SCHEDULE

WEEK #1 (5/19/08 - 5/24/08)

MONDAY 5/19/08 WEDNESDAY 5/21/08 SATURDAY 5/24/08

No Running 1st 5 weeks Form Run Form Run

Stretch Stretch

Sprint Workout Conditioning Workout10 - 40's 30 sec rest 8 -110's 30 sec restPro Shuttle x 3 Stadium Steps x 5

4 Cone x 3 Stretch

Stretch

WEEK #2 (5/26/08 -5/31/08)



Stretch Stretch

Positional Workout Sprint Workout

Metabolic Run(Schedule A) - 3 sets

10 - 40's 30 sec rest10 - 10's 10 sec rest

4 - 60's 40 sec rest 60 yd Shuttle x 2

Stretch Stretch

WEEK #3 (6/2/08 - 6/7/08)



Stretch Stretch

Conditioning Workout Positional WorkoutInterval #1 Metabolic Run

(Schedule B) - 3 SetsStretch

4 - 60's 40 sec restStretch

WEEK #4 (6/9/08 - 6/14/08)



Stretch Stretch

Sprint Workout Conditioning Workout10 - 40's 30 sec rest 6 - 220's 1 min rest

10 - 20's 20 sec rest Stadium Steps x 5Pro Shuttle x 3 Stretch4 Cone x 3

Stretch

WEEK #5 (6/16/08 - 6/21/08)


No Running 1st 5 weeks Form Run Form RunStretch Stretch

Positional Workout Conditioning WorkoutMetabolic Run

(Schedule A) - 3 sets

Interval #2

Stretch5 - 60's 40 sec rest

Stretch




WEEK #6 (6/23/08 - 6/28/08)


Form Run Form Run Form RunStretch Stretch Stretch

Speed Workout Positional Workout Conditioning Workout5 - 20's 20 sec rest Metabolic Run

(Schedule B) - 4 Sets12 - 110's 30 sec rest

10 - 40's 30 sec rest Stadium Steps x 6

5 - 20's 20 sec rest Sandwich 40's x 6 Stretch60 yd Shuttle x 4 Stretch

Stretch

WEEK #7 (6/30/08 - 7/5/08)

MONDAY 6/30/08 WEDNESDAY 7/2/08 SATURDAY 7/5/08)

Form Run Form Run Form Run

Stretch Stretch StretchSpeed Workout Positional Workout Conditioning Workout5 - 20's 20 sec rest Metabolic Run

(Schedule A) - 4 Sets

Interval #3

10 - 40's 30 sec rest Stretch10 - 10's 10 sec rest 5 - 60's 40 sec restPro Shuttle x 4 Stretch4 Cone x 4

Stretch

Week #8 (7/7/08 - 7/12/08)



Stretch Stretch StretchSpeed Workout Positional Workout Conditioning Workout10 - 40's 30 sec rest Metabolic Run

(Schedule B) - 4 Sets

Interval #4

10 - 20's 20 sec rest Stretch10 - 10's 10 sec rest 5 - 60's 40 sec rest

60 yd Shuttle x 4 Stretch

Stretch

WEEK # 9 (7/14/08 - 7/19/08)



Stretch Stretch Stretch

Speed Workout Positional Workout Conditioning Workout10 - 10's 10 sec rest Metabolic Run

(Schedule A) - 4 Sets

14 - 110's 30 sec rest

5 - 20's 20 sec rest Stadium Steps x 8

10 - 10's 10 sec rest 6 - 60's 40 sec rest Stretch5 - 20's 20 sec rest StretchPro Shuttle x 4

4 Cone x 4

Stretch




WEEK #10 (7/21/08 - 7/26/08)

TUESDAY 7/21/08 WEDNESDAY 7/23/08 SATURDAY 7/26/08



Speed Workout Positional Workout Conditioning Workout

10 - 10's 10 sec rest Metabolic Run

(Schedule A & B) -2 Sets each

Interval #5

10 - 40's 30 sec rest Stretch

10 - 10's 10 sec rest Sandwich 40's x 7

60 yd Shuttle x 5 Stretch

Stretch

WEEK #11 (7/28/08 - 8/2/08)







8 - 220's 1 min rest

Stretch Stadium Steps x 8


Stretch

WEEK #12 (8/4/08 - 8/9/08)







Interval #6


15 - 20's 20 sec rest Sandwich 40's x 8

Pro Shuttle x 5 Stretch

4 Cone x 5

Stretch



METABLOIC

SPEED

&

SKILL

TRAINING

(by Position)



METABLOIC SPEED & SKILL TRAINING

OFFENSIVE LINESCHEDULE A

76

5

43

21

1. 5 Pull & Wrap Around Right, 15 Downfield

2. 5 Pull & Wrap Around Left, 15 Downfield

3. Reach Step Right, 10 Downfield

4. Reach Step Left, 10 Downfield

5. 40 Sprint

6. 5 Pass Set Right, 10 Downfield

7. 5 Pass Set Right, 10 Downfield

8. 5 Pass Set, 5 Shuffle Rt, 10 Shuffle Lt, 5 Shuffle Rt. 10 Forward

SET 11

2

3

4

5

7

8

REST

SET 28

6

5

4

3

2

1

REST

SET 34

1

8

7

5

2

3

REST

SET 44

5

1

8

6

3

2

REST

SET 51

2

3

7

8

4

5

REST

Select a starting spot on the field. Every repetition will begin from that spot. Begin each rep.

from your positional stance. Run each rep. at full speed and jog back to the starting spot to

begin the next movement. Rest 2 Minutes between each set.

8




OFFENSIVE LINESCHEDULE B

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Select a starting spot on the field. Every repetition will begin from that spot. Begin each rep.from your positional stance. Run each rep. at full speed and jog back to the starting spot to


SET #1 SET #2 SET #3

SET #3 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.1 10 Back Pedal Jog Back 2 10 Shuffle Right Jog Back

3 30 Sprint Jog Back 4 10 Pass Set Left Jog Back

5 10 Shuffle Left Jog Back 6 40 Sprint Jog Back 7 10 Pass Set Right Jog Back 8 5 Carioca Left, 5 Carioca Right Jog Back 9 20 Sprint Jog Back 10 20 Back Pedal Jog Back

SET #2 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.1 20 Sprint Jog Back 2 10 Pull Right Jog Back

3 20 Shuffle right Jog Back 4 35 Sprint Jog Back 5 10 Pull Left Jog Back 6 15 Back Pedal Jog Back

7 20 Shuffle Left Jog Back 8 40 Sprint Jog Back 9 10 Carioca Left Jog Back 10 10 Carioca Right Jog Back

SET #1 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.

1 20 Sprint Jog Back 2 10 Shuffle Left, 10 Shuffle Right Jog Back 3 40 Sprint Jog Back 4 5 Carioca Left, 5 Carioca Right Jog Back 5 10 Pass Set Left Jog Back 6 10 Pass Set Right Jog Back

7 30 Sprint Jog Back 8 5 Carioca Left, 5 Carioca Right Jog Back 9 15 Back Pedal Jog Back 10 40 Sprint Jog Back




TIGHT ENDSSCHEDULE A

7654321

1. 8 Choice Cut Left

2. 8 Choice Cut Right3. 20 Jab Right & Vertical

4. 20 Jab Left & Vertical

5. 15 Under Route at 5 yds Right

6. 15 Under Route at 5 yds Left

7. 30 Sprint

8. 40 Sprint

SET 11

2

3

4

5

6

7

REST

SET 28

6

5

4

3

2

1

REST

SET 31

4

2

5

3

7

6

REST

SET 44

1

5

2

6

3

8

REST

SET 56

1

7

2

4

3

5

REST



8




RUNNINGBACKSSCHEDULE A

76

54321

1. 40 Sprint

2. 10 Sprint w/ Lateral Lead Step Left

3. 10 Sprint w/ Lateral Lead Step Right

4. 20 Sprint w/ Lateral Shuffle Left

5. 20 Sprint w/ Lateral Shuffle Right

6. 10 Arc & 15 Sprint Downfield Left

7. 10 Arc & 15 Sprint Downfield Right

SET 11

2

3

4

5

6

7

REST

SET 27

6

5

4

3

2

1

REST

SET 31

4

2

5

3

7

6

REST

SET 44

1

5

2

6

3

7

REST

SET 56

1

7

2

4

3

5

REST






RUNNINGBACKSSCHEDULE B

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SET #3 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.1 10 Sprint Jog Back 2 40 Sprint Jog Back

3 5 Carioca Left, turn 5 Carioca Right Jog Back

4 5 Sprint, Cut Right 45° 10 Sprint Jog Back

5 15 Sprint Jog Back

6 5 Sprint, Cut Right 45° 10 Sprint Jog Back

7 30 Zig-Zag every 3 yds. Jog Back 8 15 Shuffle Right Jog Back 9 15 Shuffle Left Jog Back

10 30 Back Pedal Jog Back


3 10 Back Pedal Jog Back 4 40 Sprint w/ Sharp Cuts every 5 yds. Jog Back 5 15 Shuffle Left Jog Back 6 30 Zig-Zag every 3 yds. Jog Back

7 30 Sprint Jog Back 8 10 Sprint Jog Back 9 15 Shuffle Right Jog Back 10 20 Sprint Jog Back


1 20 Sprint Jog Back 2 10 Carioca Left, turn 10 Carioca Right Jog Back 3 30 Zig-Zag every 3 yds. Jog Back

4 10 Sprint, Cut Right 45° 10 Sprint Jog Back 5 30 Sprint Jog Back 6 10 Sprint Jog Back 7 15 Back Pedal Jog Back

8 10 Sprint, Cut Left 45° 10 Sprint Jog Back 9 40 Sprint w/ Sharp Cuts every 5 yds. Jog Back





RECEIVERSSCHEDULE A

7654321

1. 6 Out Cut Left

2. 6 Out Cut Right3. 14 Out Cut Left

4. 14 Out Cut Right

5. 7 Stem to 12, Comeback at 17 Left

6. 7 Stem to 12, Comeback at 17 right

7. 30 Sprint

8. 40 Sprint

SET 11

2

3

4

5

6

7

REST

SET 28

6

5

4

3

2

1

REST

SET 31

4

2

5

3

7

6

REST

SET 44

1

5

2

6

3

8

REST

SET 56

1

7

2

4

3

5

REST



8




RECEIVERSSCHEDULE B

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Select a starting spot on the field. Every repetition will begin from that spot. Begin each rep. from

your positional stance. Run each rep. at full speed and jog back to the starting spot to begin the next

movement. Rest 3 Minutes between each set.



1 15 Out Cut Left Jog Back 2 50 Sprint Jog Back 3 5 Carioca Left, turn 5 Carioca Right Jog Back

4 15 Comeback Left 5 yds. Jog Back

5 40 Sprint Jog Back 6 15 Out Cut Right Jog Back 7 50 Sprint Jog Back 8 15 Shuffle Right Jog Back 9 15 Shuffle Left Jog Back 10 30 Back Pedal Jog Back


1 15 Sprint Jog Back 2 40 Sprint Jog Back 3 20 Back Pedal Jog Back 4 15 Comeback Right 5yds. Jog Back

5 15 Shuffle Left Jog Back 6 15 Comeback Left 5yds. Jog Back 7 30 Sprint Jog Back 8 5 Carioca Left, turn 5 Carioca Right Jog Back 9 15 Shuffle Right Jog Back 10 20 Sprint Jog Back


1 40 Sprint Jog Back 2 10 Shuffle Right Jog Back

3 5 Back Pedal, Turn Right 180° & Sprint 10 Jog Back 4 15 Sprint Jog Back 5 10 Out Cut Left Jog Back 6 20 Zig-Zag every 3 yds. Jog Back

7 15 Comeback Right 5 yds. Jog Back 8 30 Sprint Jog Back 9 10 Out Cut Right Jog Back 10 10 Shuffle Left Jog




QUARTERBACKSSCHEDULE A

76

5

4

321

1. 3 Step Drop

2. 5 Step Drop

3. 7 Step Drop

4. Brown – Carry Out 10 yds. Down Field

5. Black – Carry Out 10 yds. Down Field

6. S 21 – Continue Down Field 15 yds.

7. S 29 – Continue Down Field 15 yds.

SET 11

2

3

4

5

6

7

REST

SET 27

6

5

4

3

2

1

REST

SET 31

4

2

5

3

7

6

REST

SET 44

1

5

2

6

3

7

REST

SET 56

1

7

2

4

3

5

REST



QB




QUARTERBACKSSCHEDULE B

109875 64321 109875 64321 109875

64

321

Select a starting spot on the field. Every repetition will begin from that spot. Begin each rep. from your

positional stance. Run each rep. at full speed and jog back to the starting spot to begin the next movement.

Rest 3 Minutes between each set.


SET #3 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.1 10 Sprint Jog Back

2 50 Sprint Jog Back 3 5 Carioca Left, turn 5 Carioca Right Jog Back 4 5 Drop, 20 Sprint Left Jog Back 5 15 Sprint Jog Back 6 5 Drop, 20 Sprint Right Jog Back

7 30 Zig-Zag every 3 yds. Jog Back 8 15 Shuffle Right Jog Back 9 15 Shuffle Left Jog Back 10 30 Back Pedal Jog Back

SET #2 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.1 20 Sprint Jog Back 2 30 Sprint Jog Back 3 20 Back Pedal Jog Back 4 5 Drop, 10 Sprint Right Jog Back 5 15 Shuffle Left Jog Back 6 30 Zig-Zag every 3 yds. Jog Back

7 30 Sprint Jog Back 8 10 Sprint Jog Back 9 15 Shuffle Right Jog Back 10 20 Sprint Jog Back

SET #1 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.1 20 Sprint Jog Back 2 10 Shuffle Right Jog Back

3 5 Drop, 10 Sprint Left Jog Back 4 15 Sprint Jog Back 5 5 Drop, 10 Sprint Right Jog Back 6 20 Zig-Zag every 3 yds. Jog Back 7 15 Back Pedal Jog Back 8 30 Sprint Jog Back 9 3 Drop, 15 Sprint Forward Jog Back

10 10 Shuffle Left Jog Back




DEFENSIVE LINE

SCHEDULE A

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1. 5 Sprint

2. 10 shuffle left3. 10 Shuffle right

4. 15 Sprint

5. 5 Sprint Re-direct Right – 20 sprint

6. 5 Sprint Re-direct Left – 20 sprint

7. 40 Sprint

SET 1

3

1

7

4

2

5

6

REST

SET 2

7

4

2

3

1

6

5

REST

SET 3

4

1

5

6

7

2

3

REST

SET 4

4

5

1

7

6

3

2

REST

SET 5

1

2

3

7

5

4

6

REST






DEFENSIVE LINE

SCHEDULE B

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Select a starting spot on the field. Every repetition will begin from that spot. Begin each rep. from your

positional stance. Run each rep. at full speed and jog back to the starting spot to begin the next movement.



SET #3 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.1 10 Back Pedal Jog Back 2 10 Shuffle Right Jog Back 3 30 Sprint Jog Back

4 10 Pass Rush Left Jog Back 5 10 Shuffle Left Jog Back 6 40 Sprint Jog Back 7 10 Pass Rush Right Jog Back 8 5 Carioca Left, 5 Carioca Right Jog Back 9 20 Sprint Jog Back 10 20 Back Pedal Jog Back

SET #2 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.1 20 Sprint Jog Back 2 10 Pass Rush Right Jog Back 3 20 Shuffle right Jog Back 4 35 Sprint Jog Back

5 10 Pass Rush Left Jog Back 6 15 Back Pedal Jog Back 7 20 Shuffle Left Jog Back 8 40 Sprint Jog Back 9 10 Carioca Left Jog Back 10 10 Carioca Right Jog Back

SET #1 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.1 20 Sprint Jog Back 2 10 Shuffle Left, 10 Shuffle Right Jog Back 3 40 Sprint Jog Back 4 5 Carioca Left, 5 Carioca Right Jog Back 5 10 Pass Rush Left Jog Back

6 10 Pass Rush Right Jog Back

7 30 Sprint Jog Back 8 5 Carioca Left, 5 Carioca Right Jog Back 9 15 Back Pedal Jog Back





LINEBACKERS

SCHEDULE A

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1. 10 Shuffle Right, 10 Shuffle Left

2. 10 Alley Right, 10 Alley Left3. 20 Shuffle, Alley, Shuffle Right

4. 20 Shuffle, Alley, Shuffle Left

5. 20 - 45° Zig Zag6. 20 sprint

7. 40 Sprint

SET 1

1

2

5

3

6

4

7

REST

SET 2

5

1

6

2

7

4

3

REST

SET 3

7

4

6

3

5

2

1

REST

SET 4

6

1

5

2

7

3

4

REST

SET 5

2

1

3

6

4

5

7

REST







LINEBACKERS

SCHEDULE B

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Select a starting spot on the field. Every repetition will begin from that spot. Begin each rep. from yourpositional stance. Run each rep. at full speed and jog back to the starting spot to begin the next movement.




3 15 Crossover Run at 45° Left Jog Back

4 5 Shuffle & 10 Alley Left Jog Back 5 15 Sprint Jog Back

6 5 Back Pedal & 45° Sprint 10 Right Jog Back

7 5 Back Pedal & 45° Sprint 10 Left Jog Back

8 5 Shuffle & 10 Alley Right Jog Back

9 15 Crossover Run at 45° Right Jog Back


SET #2 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.1 5 Shuffle & 10 Alley Left Jog Back 2 40 Sprint Jog Back

3 15 Crossover Run at 45° Right Jog Back 4 20 Sprint Jog Back


6 5 Shuffle & 10 Alley Right Jog Back 7 30 Sprint Jog Back

8 5 Back Pedal & 45° Sprint 10 Right Jog Back

9 5 Back Pedal & 45° Sprint 10 Left Jog Back


SET #1 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.1 20 Sprint Jog Back 2 10 Carioca Left, turn 10 Carioca Right Jog Back

3 10 Back Pedal, Turn 180° Right & Sprint 10 Jog Back 4 5 Shuffle & 10 Alley Left Jog Back 5 30 Sprint Jog Back 6 10 Sprint Jog Back

7 10 Back Pedal, Turn 180° Left & Sprint 10 Jog Back

8 5 Shuffle & 10 Alley Right Jog Back

9 15 Crossover Run at 45° Right Jog Back





DEFENSIVE BACKS

SCHEDULE A

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1. “M” Drill

2. 7 Back Pedal Break 90° Left

3. 7 Back Pedal Break 90° Right

4. 15 Back Pedal Open 135° Right for 15

5. 15 Back Pedal Open 135° Left for 15

6. 15 Back Pedal Open 180° Right for 15

7. 15 Back Pedal Open 180° Left for 15

SET 13

2

1

7

6

4

5

REST

SET 27

6

2

3

5

4

1

REST

SET 34

5

6

7

1

2

3

REST

SET 41

3

2

4

5

7

6

REST

SET 52

3

6

7

4

5

1

REST







DEFENSIVE BACKSSCHEDULE B

SET 1 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS

1 10 Back Pedal, turn 180° Right & Sprint 20 Jog Back


3 10 Back Pedal, turn 180° Left & Sprint 20 Jog Back


5 5 Back Pedal Break 45° Right for 10 Jog Back

6 5 Back Pedal Break 45° Left for 10 Jog Back

7 20 Sprint Jog Back 8 10 Shuffle Right, turn 10 Shuffle Left Jog Back 9 40 Sprint Jog Back 10 10 Carioca Left, turn 10 Carioca Right Jog Back

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Select a starting spot on the field. Every repetition will begin from that spot. Begin each rep. from yourpositional stance. Run each rep. at full speed and jog back to the starting spot to begin the next movement.



SET 2 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS1 30 Sprint Jog Back

2 15 Back Pedal, turn 90° Right & Sprint 10 Jog Back

3 5 Back Pedal, turn 135° Right & Sprint 20 Jog Back 4 15 Sprint Jog Back 5 30 sprint Jog Back

6 15 Back Pedal, turn 90° Left & Sprint 10 Jog Back 7 15 Shuffle Left Jog Back 8 40 Sprint Jog Back


10 15 Shuffle Right Jog Back

SET 3 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS

1 5 Back Pedal Break 45° Right for 10 Jog Back

2 5 Back Pedal Break 45° Left for 10 Jog Back 3 5 Carioca Left, 5 Carioca Right Jog Back 4 50 Sprint Jog Back

5 5 Back Pedal, turn 180° Right & Sprint 20 Jog Back 6 20 Sprint Jog Back


8 20 Sprint Jog Back 9 10 Carioca Left, turn 10 Carioca Right Jog Back


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