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4/9/07

Dear Bull:

The summer program is a crucial 8-week program designed to build upon the foundation
laid during the off-season. It is during these summer months that our fate will be
determined for the upcoming season. Your teammates, coaches, and fans demand you
give 110% effort this summer. Anything else will not be tolerated.
Within this manual you will find the summer program outlined in detail for the months of
May, June, and July. We will train upper body on Mondays and Thursdays. On
Tuesdays and Fridays we will train lower body. Conditioning will follow each
workout. It is important you condition after your weight room workout to take advantage
of physiological principles.
For those of you on campus lifting groups will be conducted at 7:00, 9:30, 1:00, and 2:30.
The running groups will be 8:30 a.m. and 4:00 p.m. If you are off campus and cannot
locate a training facility let me know as soon as possible.
Total dedication and commitment is demanded. At the start of camp all players will be
tested in Height, Weight, Body Fat %, Bench 225-Rep, Vertical Jump, Broad Jump, and
300 yard Shuttle. The team can only be as good as the effort you put forth during the
summer program. Take care this summer and good luck with your efforts. If you have
any questions, feel free to call myself or one of our Assistant Strength Coachs Aaron
Quarberg and Kaz Kazadi at (813) 974-7360.

Sincerely,

Ron McKeefery, MEd. CSCS, SCCC


Assistant Athletic Director
Head Strength and Conditioning Coach
University of South Florida

University of South Florida


Strength & Conditioning
Summer Manual 2007
Table of Contents
I.

Calendar

II.

May Strength and Conditioning

III.

June Strength and Conditioning

IV.

July Strength and Conditioning

V.

Flexibility & Warm-Up

VI.

Strength Training Exercises


a.
b.
c.
d.
e.

Olympic Lifting
Lower Body
Upper Body
Core Development
Percentage Charts

VII. Speed, Agility, & Conditioning Protocols


VIII. Nutrition

University of South Florida


Strength & Conditioning
Summer Schedule

Monday, Tuesday, Thursday, & Friday


7:00-8:15 Lift (OL,TE, SP)
8:30-9:30 Run
9:30-10:45 Lift (DL, DE, LB)
1:00-2:15 Lift (Incoming Freshman)
2:30-3:45 Lift (WR, DB, QB, RB)
4:00-5:00 Run
5:30-6:30 7on7
Wednesday
1:00-2:15 Make-Up Lift
2:30-3:30 Make-Up Run
9:00-2:15 Extra Lifting
Saturday
9:30-10:45 Make-Up Lift
10:45-11:45 Make-Up Run
9:30-12:00 Extra Lifting

MAY 2007
SUN

MON

TUES

WED

THURS

FRI

SAT

FINALS WEEK OPTIONAL LIFTING 8-2:00 P.M.

OFF-SEASON BREAK OPTIONAL WORKOUTS 8:00 A.M. - 2:00 P.M. OPTIONAL RUN 10:00 A.M.
OFF

OFF

LIFT UPPER

OFF

LIFT LOWER

10

LIFT UPPER

11

LIFT LOWER

12

OFF

EXTRA LIFT 8:00-12:00


SUMMER A&C BEGIN

13

14

LIFT UPPER

OFF

15

16

LIFT LOWER

17

LIFT UPPER

18

LIFT LOWER

19

OFF

EXTRA LIFT 8:00-12:00

20

26
LIFT UPPER

MEMORIAL DAY

OFF

LIFT LOWER

HOLIDAY

SPEED DEVELOPMENT &


EXTRA LIFT 8:00-12:00

AGILITY FIELD - AGILITY'S

5:30 7 ON 7

27

28

POSITION WORK

5:30p.m. 11on11
29

30

31

JUNE 2007
SUN

MON

TUES

WED

THURS

FRI

SAT
LIFT LOWER

20X60yds.(9,8,7)
EXTRA LIFT 10:00-12:00
SPEED SCHOOL 11:00

OFF

LIFT UPPER

LIFT LOWER

MAKE-UP LIFT 7:30

LIFT UPPER

LIFT LOWER

TRACK - 300'S

AGILITY FIELD - AGILITY'S

MAKE-UP RUN 8:30

SPEED DEVELOPMENT &

100 YARD SPRINT LADDER

EXTRA LIFT 10:00-12:00

5:30 7 ON 7

5:30 7 ON 7

ONLY TIMES

POSITION WORK

4X100,80,60,40,20,10

SPEED SCHOOL 11:00

EXTRA LIFT 9:30-12:00

5:30p.m. 11on11

OFF

LIFT LOWER

MAKE-UP LIFT 7:30

LIFT UPPER

LIFT LOWER

AGILITY FIELD - AGILITY'S

MAKE-UP RUN 8:30

SPEED DEVELOPMENT &

14 X 100'S (18,16,14)

5:30 7 ON 7

5:30 7 ON 7

ONLY TIMES

POSITION WORK

EXTRA LIFT 9:30-12:00

5:30p.m. 11on11

11

12

13

14

15

LIFT LOWER

MAKE-UP LIFT 7:30

LIFT UPPER

LIFT LOWER

TRACK - 200'S

AGILITY FIELD - AGILITY'S

MAKE-UP RUN 8:30

SPEED DEVELOPMENT &

30X40 (7,6,5)

5:30 7 ON 7

5:30 7 ON 7

ONLY TIMES

POSITION WORK

18

19

EXTRA LIFT 10:00-12:00


SPEED SCHOOL 11:00

LIFT UPPER

17

24

LIFT UPPER

EXTRA LIFT 9:30-12:00

OFF

INTRAMURAL FIELD - 300


SHUTTLE TEST

10

OFF

16

EXTRA LIFT 10:00-12:00


SPEED SCHOOL 11:00

5:30p.m. 11on11

20

21

22

23

LIFT UPPER

LIFT LOWER

MAKE-UP LIFT 7:30

LIFT UPPER

LIFT LOWER

TRACK - 200'S

AGILITY FIELD - AGILITY'S

MAKE-UP RUN 8:30

SPEED DEVELOPMENT &

100 YARD SPRINT LADDER

EXTRA LIFT 10:00-12:00

5:30 7 ON 7

5:30 7 ON 7

ONLY TIMES

POSITION WORK

4X100,80,60,40,20,10

SPEED SCHOOL 11:00

EXTRA LIFT 9:30-12:00

5:30p.m. 11on11

25

26

27

28

29

30

JULY 2007
SUN

MON
LIFT UPPER

TUES
LIFT LOWER

INTRAMURAL FIELD - 300


SHUTTLE TEST

OFF

WED
LIFT UPPER

AGILITY FIELD - AGILITY'S

THURS

FRI

HOLIDAY

10 X 60'S; 5 X 120'S; 10 X 60'S

SAT
HOLIDAY

HOLIDAY

5:30 7 ON 7
5:30 7 ON 7

5:30 7 ON 7

OFF

LIFT UPPER

LIFT LOWER

GASSERS

AGILITY FIELD - AGILITY'S

MAKE-UP RUN 8:30

SPEED DEVELOPMENT &

10 X 60'S; 5 X 120'S; 10 X 60'S

2 FULL/6 HALF/10 CROSS

5:30 7 ON 7

ONLY TIMES

POSITION WORK

5:30 7 ON 7

5:30 7 ON 7

EXTRA LIFT 9:30-12:00

5:30p.m. 11on11

10

11

12

LIFT LOWER

MAKE-UP LIFT 7:30

LIFT UPPER

LIFT LOWER

AGILITY FIELD - AGILITY'S

MAKE-UP RUN 8:30

SPEED DEVELOPMENT &

14 X 100'S (18,16,14)

ONLY TIMES

POSITION WORK

EXTRA LIFT 9:30-12:00

5:30p.m. 11on11

16

17

18

19

LIFT LOWER

TEST: BROAD JUMP

LIFT LOWER

225 & VERTICAL

GASSERS

LIFT UPPER

14 X 100'S (18,16,14)

LIFT UPPER

4 FULL (45,43,41)

POSITION DRILLS

5:30 7 ON 7

5:30 7 ON 7

5:30p.m. 11on11

24

OFF

30

31

25

14

EXTRA LIFT 10:00-12:00


SPEED SCHOOL 11:00

TEST - HT, WT, % FAT

23

EXTRA LIFT 10:00-12:00

13

LIFT UPPER

5:30 7 ON 7

SPEED SCHOOL 11:00

INTRAMURAL FIELD - 300


SHUTTLE TEST

OPTIONAL LIFT 8:00-2:00

29

MAKE-UP LIFT 7:30

15

22

LIFT LOWER

5:30 7 ON 7

OFF

LIFT UPPER

OFF

26

20

OFF

21

OFF

27

28

AUGUST 2007
SUN

MON

TUES

WED

THURS

FRI

SAT

OPTIONAL WORKOUTS 8:00-2:00

OFF

Report 10-3

Shuttle 11:00a.m.

8:30 Practice #2

8:30 Practice #3

8:30 Practice #4

8:30 Practice #5

8:30 Practice #6

Team Mtg 4-6

4:00 Practice #1

3 Full Gassers

3 Full Gassers

3 Full Gassers

8 1/2 Gassers

10:45 Off Lift #3

10:45 Off Lift #1

10:45 Def Lift #1

10:45 Off Lift #2

10:45 Def Lift #2

3:45 Practice #7

3:00 Media Day

4:00 Walk-Thru

4:00 Walk-Thru

4:00 Walk-Thru

8 1/2 Gassers

Orientation 8-10:15
5

10

11

8:30 Practice #8

8:30 Practice #9

8:30 Practice #11

8:30 Practice #12

8:30 Practice #14

8:30 Practice #15

9:00 Scrimmage #17

6 1/2 Gassers

3:45 Practice #10

12 Crossfields

3:45 Practice #13

14 Crossfields

3:45 Practice #16

3:00 RJ Walk Thru

10:45 Def Lift #3

6 1/2 Gassers

10:45 Team Lift #4

14 Crossfields

10:45 Team Lift #5

12 Crossfields

4:00 Walk-Thru

4:00 Walk-Thru
12

13

4:00 Walk-Thru
14

15

7:00am Make Up Shuttle

8:30 Practice #19

8:30 Practice #21

8:30 Practice #22

4:15 Practice #18

3:45 Practice #20

10 Crossfields

7:30 Scrimmage #23

10 Crossfields

10:45 Team Lift #6

6 Crossfields

16
11:00 Team Lift #7

17

18

8:30 Practice #25

Fan Appreciation

3:45 Practice #24

3:45 Practice #26

9:30 Pracice #27

6 Crossfields

6 Crossfields

2:30 RJ Walk Thur

4:00 Walk-Thru
19

20

7:00am Make Up Shuttle

5:00 Walk Thru

21

22

24

CLASSES BEGIN - START INSEASON LIFTING SCHEDULE


Raging Bulls

Raging Bulls

Power & Skill

Raging Bulls

Power & Skill


26

23

Raging Bulls

Power Positions
27

28

29

30

31

25

University of South Florida


Strength & Conditioning
Summer 2007
Phase I
Stretch Routine } Prior To Workout
LSA, Foot Quickness, Plyometrics} Prior To Workout
Monday
Bench Press
Db Incline
Military Press
Shoulder Complex
Dips
St. Bar Curls
Core
Grip
Neck Lateral Flex
Neck Flexion
Weight

5 x Cycle
3 x 10-12
3 x 10-12
2 x 10-12
3 x 10-12
3 x 10-12
200 reps
Cycle
2 x 12
1 x 12

Tuesday
Hang Clean
Squat
Leg Curls
Leg Ext.
St. Legged Deadlift
Lat Pulldown
Abduction
Calf Raise
Core
Grip
Neck Lateral Flex
Neck Extension

5 x Cycle
5 x Cycle
3 x 10-12
3 x 10-12
3 x 10-12
3 x10-12
1 x 10-12
1 x 10-12
200 reps
Cycle
2 x 12
1 x 12

Thursday
Push Jerk
Incline
Db Bench
Shoulder Complex
Tricep Pushdowns
Alt Db Curls
Core
Grip
Neck Lateral Flex
Neck Flexion

5 x Cycle
5 x Circuit
3 x 10-12
2 x 10-12
3 x 10-12
3 x 10-12
200 reps
Cycle
2 x 12
1 x 12

Friday
Power Clean
Single Leg Circuit
Leg Curls
Leg Ext.
Shrugs
Lat Pulldown
Adduction
Core
Grip
Neck Lateral Flex
Neck Extension

5 x Cycle
3 x 10-12
3 x 10-12
3 x 10-12
3 x 10-12
3 x 10-12
1 x 10-12
200 reps
Cycle
2 x 12
1 x 12

UNIVERSITY OF SOUTH FLORIDA


STRENGTH AND CONDITIONING
2007 SUMMER PHASE I

NAME:

MONDAY
4/30
Range

67.5

Range

67.5

70

75

77.5
85

Db
Incline
Military
Press
3xfront

Shoulder
3xside
Complex
3xrear

Dips
St. Bar
Curls
Core
Grip
Neck Lat Flex
Flex
Neck
Weight

WT

Reps

5/14
WT

Reps

Range

72.5

70

75

77.5

85

5/21

WT

Reps

Range

72.5

75

75

80

80

82.5

82.5

87.5

87.5

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

/ /
/ /
/ /

10-12
10-12

/ /
/ /
/ /

3xfront

10-12

3xside

10-12

3xrear

/ /
/ /
/ /

10-12

/ /
/ /
/ /

3xfront

10-12

3xside

10-12

3xrear

10-12

/ /
/ /
/ /

3xfront

10-12

3xside

10-12

3xrear

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

200

200

200

200

10-12

10-12

10-12

10-12

MR

Lat Flex

10-12

Flex

10-12

MR

Lat Flex

10-12

Flex

10-12

/ /
/ /
/ /

10-12

10-12

10-12

/ /
/ /
/ /

10-12

/ /
/ /
/ /

10-12

10-12

Reps

10-12

10-12

WT

MR

Lat Flex

10-12

Flex

10-12

Range

MR

TUESDAY
5/1

Hang
Clean
/

Squat
/

Range

55

5/8
WT

Reps

Range

55

57

60

62

5/15
WT

Reps

WT

5/22

Range

Reps

57

57

57

60

60

60

62

62

62

65

65

65

65

67

67

55

57

57

60

57

10

60

10

60

62

60

10

62

10

62

65

62

10

65

10

65

67

65

10

67

10

67

70

10-12

8-10

8-10

8-10

10-12

8-10

8-10

8-10

10-12

8-10

8-10

8-10

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

Abduction

10-12

10-12

10-12

10-12

Calf Raise

10-12

10-12

10-12

10-12

200

200

200

200

2x:60

2x:60

2x:60

2x:60

Leg Curls

Leg Ext
St.
Legged
Deadlift
Lat
Pulldown

Core
Grip
Neck Lat Flex
EXT
Neck

10-12
10-12

MR

Lat Flex

10-12

EXT

10-12

MR

Lat Flex

10-12

EXT

10-12

MR

WT

Lat Flex

10-12

EXT

10-12

MR

Reps

MEDICAL/ORTHOPEDIC:

Bench
Press
/

5/7

UNIVERSITY OF SOUTH FLORIDA


STRENGTH AND CONDITIONING
2007 SUMMER PHASE I

NAME:

THURSDAY
5/3

Incline
/

Range

50
52
60
60
70
72
75
77
80

5
5
5
5
5
5
5
5
5

Db
Bench
Shoulder
Complex

Alt Db
Curls

Reps

Range

50
52
60
60
70
72
75
77
80

5
5
5
5
5
5
5
5
5

5/17

WT

Reps

Range

57
60
62
62
70
72
75
77
80

5
5
5
5
5
5
5
5
5

5/24

WT

Reps

Range

57
60
62
62
70
72
75
77
80

5
5
5
5
5
5
5
5
5

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12
10-12

Tricep
Pushdown

Core
Grip
Neck
Neck

WT

/ /
/ /

/ /
/ /

/ /
/ /

10-12
10-12

/ /
/ /

/ /
/ /

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

200

200

200

200

10-12

10-12

10-12

10-12

10-12
10-12

MR

Lat Flex

10-12

FLEX

10-12

MR

Lat Flex

10-12

FLEX

10-12

/ /
/ /

/ /
/ /

10-12
10-12

10-12

FLEX

Reps

10-12

/ /
/ /

10-12
10-12

10-12

Lat Flex

WT

MR

Lat Flex

10-12

FLEX

10-12

Range

70

MR

FRIDAY
5/4

Power
Clean
/

Range

55

5
5
5
5
5

65
67
70
72

Single STEP
Leg SL SQU
Circuit LUNGE

10-12
10-12
10-12

5/11
WT

Reps

Range

65

75

5
5
5
5
5

STEP

10-12

SL SQU

10-12

67
70
72

/ /
/ /
/ /

/ /
/ /
/ /

LUNGE

10-12

5/18

WT

Reps

Range

67

77

5
5
5
5
5

STEP

10-12

SL SQU

10-12

70
72
75

/ /
/ /
/ /

/ /
/ /
/ /

LUNGE

10-12

5/25

WT

Reps

80

5
5
5
5
5

STEP

10-12

SL SQU

10-12

72
75
77

/ /
/ /
/ /

/ /
/ /
/ /

LUNGE

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

Adduction

10-12

10-12

10-12

10-12

Core
Grip
Neck
Neck

200

200

200

200

2x:60

2x:60

2x:60

2x:60

Leg
Curls
Leg Ext

Shrugs

Lat Pulldown

Lat Flex

10-12

EXT

10-12

MR

Lat Flex

10-12

EXT

10-12

MR

Lat Flex

10-12

EXT

10-12

MR

Lat Flex

10-12

EXT

10-12

WT

Reps

/ /
/ /
/ /

/ /
/ /
/ /

MR

MEDICAL/ORTHOPEDIC:

Push
Jerk
/

5/10

University of South Florida


Strength & Conditioning
Conditioning Schedule
Week of April 30th

Monday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca
Anaerobic Conditioning:
300s
2 x 300 yds.
(58,55,53)
Rest 2:15
Break 8 Minutes
300s
2 x 300 yds.
(58,55,53)
Rest 2:15
Backpedal
2 x 50 yds

Thursday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Lateral Speed & Agility:


4 Corner
2 x 3 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-5
2 x Rt & Lt
Rest 3:00 Minutes
Straight Ahead Speed:
Sprint Ladder 1 x 40 yds

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Speed Development
Station 1 Tech and Start
Station 2 Overload
Station 3 Overspeed

4 Mins.
4 Mins.
4 Mins.

Position Drills:
10 Minutes

Tuesday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Friday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca
Anaerobic Conditioning:
60s
6 x 60 yds
(9,8,7)
Rest 2:00 minutes
60s
6 x 60 yds
(18,16,14)

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

University of South Florida


Strength & Conditioning
Conditioning Schedule
Week of May 7th

Monday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Thursday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Anaerobic Conditioning:
200s
3 x 200 yds.
(36,33,31)
Rest 1:30
Break 8 Minutes
200s
3 x 200 yds.
(36,33,31)
Rest 1:30
Backpedal
2 x 50 yds

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Speed Development
Station 1 Tech and Start
Station 2 Overload
Station 3 Overspeed

4 Mins.
4 Mins.
4 Mins.

Position Drills:
10 Minutes

Tuesday
Friday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca
Lateral Speed & Agility:
4 Corner
2 x 3 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-5
2 x Rt & Lt
Rest 3:00 Minutes
Straight Ahead Speed:
Sprint Ladder 2 x 20 yds

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Anaerobic Conditioning:
100 yd Sprint Ladder (620yds)
2x100,80,60,40,20,10

University of South Florida


Strength & Conditioning
Conditioning Schedule
Week of May 14th

Monday
PNF Stretch
Warm-Up:
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Thursday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Anaerobic Conditioning:
300s
2 x 300 yds.
(58,55,53)
Rest 2:15
Break 8 Minutes
300s
2 x 300 yds.
(58,55,53)
Rest 2:15
Backpedal
2 x 50 yds

Lateral Speed & Agility:


4 Corner
2 x 3 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-5
2 x Rt & Lt
Rest 3:00 Minutes
Straight Ahead Speed:
Sprint Ladder 1 x 40 yds

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Speed Development
Station 1 Tech and Start
Station 2 Overload
Station 3 Overspeed

4 Mins.
4 Mins.
4 Mins.

Position Drills:
10 Minutes

Tuesday
PNF Stretch
Warm-Up:
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

PNF Stretch
Warm-Up:
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Friday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

PNF Stretch
Warm-Up:
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca
Anaerobic Conditioning:
100s
5 x 100 yds
(18,16,14)
Rest 1:30 minutes
100s
5 x 100 yds
(18,16,14)

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

University of South Florida


Strength & Conditioning
Conditioning Schedule
Week of May 21st

Monday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca
Anaerobic Conditioning:
200s
3 x 200 yds.
(36,33,31)
Rest 1:30
Break 8 Minutes
200s
3 x 200 yds.
(36,33,31)
Rest 1:30
Backpedal
2 x 50 yds

Thursday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Speed Development
Station 1 Tech and Start
Station 2 Overload
Station 3 Overspeed

4 Mins.
4 Mins.
4 Mins.

Position Drills:
10 Minutes

Tuesday
Friday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca
Lateral Speed & Agility:
4 Corner
2 x 3 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-5
2 x Rt & Lt
Rest 3:00 Minutes
Straight Ahead Speed:
Sprint Ladder 1 x 40 yds

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Anaerobic Conditioning:
100 yd Sprint Ladder (620yds)
2x100,80,60,40,20,10

University of South Florida


Strength & Conditioning
Summer 2007
Phase II
Stretch Routine } Prior To Workout
LSA, Foot Quickness, Plyometrics} Prior To Workout
Monday
Push Jerk
Bench Press
Hammer Iso Row
Db Incline
Pull-Ups
Pec Flyes
Reverse Hypers
St. Bar Curls
Tricep Push Downs
Core
Grip
Neck Lateral Flex
Neck Extension
Weight

4 x Cycle
5 x Cycle
3 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
3 x 10-12
2 x 10-12
200 reps
Cycle
2 x 12
1 x 12

Thursday
Power Clean Tech.
CG Bench or Incline
Iso Pulldown
Athletic Movement
Cable Flyes
Hyperextensions
Athletic Movement
Hammer Curls
Dips
Athletic Movement
Core
Grip
Neck Lateral Flex
Neck Extension

4 x Cycle
5-4 x Cycle
2 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
200 reps
Cycle
2 x 12
1 x 12

Tuesday
Power Clean
Hammer V Squat
Leg Ext.
Athletic Movement
Romanian Deadlift
Step-Ups
Athletic Movement
Military Press
Hammer Rear Delt
Upright Row
Abduction
Calf Raise
Core
Grip
Neck Lateral Flex
Neck Flex

5 x Cycle
2 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
1 x 10-12
1 x 10-12
200 reps
Cycle
2 x 12
1 x 12

Friday
Jammer
Squat
Single Leg Squat
Leg Press
St. Leg Hip Ext.
Lunges
Db Military
ABCs
Shrugs
Adduction
Calf Raise
Core
Grip
Neck Lateral Flex
Neck Flex

4x5
5 x Cycle
2 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
1 x 26
2 x 10-12
1 x 10-12
1 x Burnout
200 reps
Cycle
2 x 12
1 x 12

UNIVERSITY OF SOUTH FLORIDA


STRENGTH AND CONDITIONING
2007 SUMMER PHASE II

NAME:

MONDAY
5/28

Bench
Press
/

Range

52

WT

Reps

Range

6/11

55

55

60

60

WT

Reps

Range

57

57

62

62

55

10

60
65

WT

6/18
Reps

Range

60

60

62

65

67

65

67

57

10

60

10

62

10

65

70

75

70

75

80

70

75

85

80

70

75

85

80

Neg

2/6

MAX

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

Rev.
Hypers

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

St. Bar
Curls

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

200

200

200

200

10-12

10-12

10-12

10-12

Hammer
Iso Row

Db
Incline
Pull-Ups

Pec Flyes

TPD's
Core
Grip
Neck
Neck
Weight

Lat Flex

10-12

FLEX

10-12

MR

Lat Flex

10-12

FLEX

10-12

MR

Lat Flex

10-12

FLEX

10-12

MR

Lat Flex

10-12

FLEX

10-12

Range

WT

Reps

MR

TUESDAY
5/29

Power
Clean
/

Range

55

Range

57

57

60

62
65

VSquat

WT

6/5
Reps

6/12
WT

Reps

WT

6/19

Range

Reps

60

62

60

62

65

62

65

67

65

67

70

67

70

72

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

Military
Press

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

Hammer
Rear Delt

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

Upright
Row

10-12

10-12

10-12

10-12

10-12

10-12

10-12

ABD

10-12

Calf Raise

10-12

Leg Ext

WT

Ath Mov't

RDL's
Step-Ups
Ath Mov't

Core
Grip
Neck
Neck

MR

10-12

MR

10-12

10-12

10-12

MR

10-12

10-12

200

200

200

200

2x:60

2x:60

2x:60

2x:60

Lat Flex

10-12

EXT

10-12

MR

Lat Flex

10-12

EXT

10-12

MR

Lat Flex

10-12

EXT

10-12

MR

10-12

MR

Lat Flex

10-12

EXT

10-12

MR

Reps

MEDICAL/ORTHOPEDIC:

Push
Jerk

6/4

UNIVERSITY OF SOUTH FLORIDA


STRENGTH AND CONDITIONING
2007 SUMMER PHASE II

NAME:

THURSDAY
5/31
Range

DEAD

5
5
5
5
8
8
8
8
8

LIFT

57

Bench
40
/

57
57
57
57

Iso Lat
Pulldown

WT

Reps

Range

DEAD

5
5
5
5
6-8
6-8
6-8
6-8

SHRUG

Incline

6/14
WT

Reps

Range

HIGH

5
5
5
5
10
10
10
10

PULL

57
57
57
57

WT

6/21
Reps

Range

DROP

5
5
5
5
4-6
4-6
4-6
4-6

CLEAN

Incline

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

WT

Reps

Ath. Mov't

Cable
Flyes
Hyper
Ext.
Ath. Mov't

Hammer
Curls

Dips
Ath. Mov't

Core
Grip
Neck
Neck

200

200

200

200

10-12

10-12

10-12

10-12

Lat Flex

10-12

FLEX

10-12

MR

Lat Flex

10-12

FLEX

10-12

MR

Lat Flex

10-12

FLEX

10-12

MR

Lat Flex

10-12

FLEX

10-12

Range

67

5
5
5
5
5
8
8
8
8

MR

FRIDAY
6/1
%

Range

60

5
5
5
5
5
10
10
10
10

Jammer

65

Squat

65
65
65

Single
Leg
Squat
Leg
Press

St. Leg
Hip Ext
Lunges

Db
Military
ABC's
Shrugs

WT

Reps

Range

62

5
5
5
5
5
10
10
10
10

67
67
67
67

6/15
WT

Reps

Range

65

5
5
5
5
5
8
8
8
8

70
70
70
70

WT

6/22
Reps

75
75
75
75

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

Adduction

10-12

Calf Raise

10-12

Core
Grip
Neck
Neck

6/8

MR

10-12

MR

10-12

10-12

10-12

MR

10-12

10-12

200

200

200

200

2x:60

2x:60

2x:60

10-12

EXT

10-12

MR

Lat Flex

10-12

EXT

10-12

MR

Lat Flex

10-12

EXT

10-12

MR

10-12

2x:60

Lat Flex

WT

MR

Lat Flex

10-12

EXT

10-12

MR

Reps

MEDICAL/ORTHOPEDIC:

Power
Clean
Tech

6/7

University of South Florida


Strength & Conditioning
Conditioning Schedule
Week of May 28th

Monday

Thursday

Holiday No Conditioing
Optional Jog 20-30 mins.

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Speed Development
Station 1 Tech and Start
Station 2 Overload
Station 3 Overspeed

4 Mins.
4 Mins.
4 Mins.

Position Drills:
20 Minutes

Tuesday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca
Lateral Speed & Agility:
4 Corner
2 x 3 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-5
2 x Rt & Lt
Rest 3:00 Minutes
Straight Ahead Speed:
Sprint Ladder 2 x 40 yds

Friday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca
Anaerobic Conditioning:
60s
10 x 60 yds
(9,8,7)
Rest 2:00 minutes
60s
10 x 60 yds
(18,16,14)

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

University of South Florida


Strength & Conditioning
Conditioning Schedule
Week of June 4th

Monday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca
Anaerobic Conditioning:
300s
3 x 300 yds.
(58,55,53)
Rest 2:15
Break 8 Minutes
300s
3 x 300 yds.
(58,55,53)
Rest 2:15
Backpedal
2 x 50 yds

Thursday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Speed Development
Station 1 Tech and Start
Station 2 Overload
Station 3 Overspeed

4 Mins.
4 Mins.
4 Mins.

Position Drills:
10 Minutes

Friday
Tuesday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca
Lateral Speed & Agility:
4 Corner
2 x 3 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-5
2 x Rt & Lt
Rest 3:00 Minutes
Straight Ahead Speed:
Sprint Ladder 2 x 40 yds

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Anaerobic Conditioning:
100 yd Sprint Ladder (620yds)
2x100,80,60,40,20,10
Rest 5 Minutes
100 yd Sprint Ladder (620yds)
2x100,80,60,40,20,10
(18,16,14)

University of South Florida


Strength & Conditioning
Conditioning Schedule
Week of June 11th

Monday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Thursday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Test Preparation:
300 Yd Shuttle
5 x 60 yds
Rest 90 Sec.
300 Yd Shuttle
5 x 60 yds
Rest 5 minutes
(Those who dont pass)
300 Yd Shuttle
5 x 60 yds

Tuesday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca
Lateral Speed & Agility:
4 Corner
2 x 3 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-5
2 x Rt & Lt
Rest 3:00 Minutes
Straight Ahead Speed:
Sprint Ladder 2 x 40 yds

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Speed Development
Station 1 Tech and Start
Station 2 Overload
Station 3 Overspeed

4 Mins.
4 Mins.
4 Mins.

Position Drills:
20 Minutes

Friday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca
Anaerobic Conditioning:
100s
7 x 100 yds
(18,16,14)
Rest 1:30 minutes
100s
7 x 100 yds
(18,16,14)

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

University of South Florida


Strength & Conditioning
Conditioning Schedule
Week of June 18th

Monday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Thursday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Anaerobic Conditioning:
200s
4 x 200 yds.
(36,33,31)
Rest 1:30
Break 8 Minutes
200s
4 x 200 yds.
(36,33,31)
Rest 1:30
Backpedal
2 x 50 yds

Lateral Speed & Agility:


4 Corner
2 x 3 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-5
2 x Rt & Lt
Rest 3:00 Minutes
Straight Ahead Speed:
Sprint Ladder 2 x 40 yds

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Speed Development
Station 1 Tech and Start
Station 2 Overload
Station 3 Overspeed

4 Mins.
4 Mins.
4 Mins.

Position Drills:
10 Minutes

Tuesday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Friday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca
Anaerobic Conditioning:
40s
15 x 40 yds
(7,6,5)
Rest 1:30 minutes
40s
15 x 40 yds
(7,6,5)

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

University of South Florida


Strength & Conditioning
Conditioning Schedule
Week of June 25th

Monday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Thursday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Anaerobic Conditioning:
200s
4 x 200 yds.
(36,33,31)
Rest 1:30
Break 8 Minutes
200s
4 x 200 yds.
(36,33,31)
Rest 1:30
Backpedal
2 x 50 yds

Lateral Speed & Agility:


4 Corner
2 x 3 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-5
2 x Rt & Lt
Rest 3:00 Minutes
Straight Ahead Speed:
Sprint Ladder 2 x 40 yds

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Speed Development
Station 1 Tech and Start
Station 2 Overload
Station 3 Overspeed

4 Mins.
4 Mins.
4 Mins.

Position Drills:
10 Minutes

Tuesday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Friday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Anaerobic Conditioning:
100 yd Sprint Ladder (620yds)
2x100,80,60,40,20,10
Rest 5 Minutes
100 yd Sprint Ladder (620yds)
2x100,80,60,40,20,10
(18,16,14)

University of South Florida


Strength & Conditioning
Summer 2007
Phase III
Stretch Routine } Prior To Workout
LSA, Foot Quickness, Plyometrics} Prior To Workout
Monday
Snatch
Bench Press
Pec Flyes
Hyperextensions
Hammer Iso Row
Plyo Push Up
Negative Pull-Ups
Tricep Push Downs
St. Bar Curls
Core
Grip
Neck Lateral Flex
Neck Extension
Weight

4 x Cycle
5 x Cycle
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
200 reps
Cycle
2 x 12
1 x 12

Tuesday
Power Clean
Leg Ext.
Hammer V Squat
Athletic Movement
Glute Ham
Step-Ups
Athletic Movement
Hammer Rear Delt
Upright Row
Military Press
Abduction
Calf Raise
Core
Grip
Neck Lateral Flex
Neck Flex

5 x Cycle
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
1 x 8-10
1 x 8-10
200 reps
Cycle
2 x 12
1 x 12

Thursday
Power Clean Tech.
CG Bench or Incline
Dips
Cable Flyes
Athletic Movement
Reverse Hypers
Hammer Curls
Hammer Pullover
Athletic Movement
Core
Grip
Neck Lateral Flex
Neck Extension

4 x Cycle
5-4 x Cycle
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
200 reps
Cycle
2 x 12
1 x 12

Friday
Jammer
Squat
Single Leg Squat
St. Leg Hip Ext.
Lunges
Leg Press
Cable High Row
Shrugs
Db Military
Adduction
Calf Raise
Core
Grip
Neck Lateral Flex
Neck Flex

4x5
5 x Cycle
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
1 x 8-10
1 x Burnout
200 reps
Cycle
2 x 12
1 x 12

UNIVERSITY OF SOUTH FLORIDA


STRENGTH AND CONDITIONING
2007 SUMMER PHASE III
NAME:
MONDAY
6/26

Bench
Press
/

Range

52

WT

Reps

Range

55

55

60

60

7/10
%

Range

Range

57

60

57

62

60

62

65

67

62

65

67

67

10

67

10

67

10

67

10

70
70

65

70

75

70

85

87

72

85

95

95

82

95

105

105

2/6

Max

Pec Flyes

Reps

WT

7/17
%

Neg

WT

Reps

Neg

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

Hammer
Iso Row

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

Chest
Plyo

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

Back
Negative

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

200

200

200

200

10-12

10-12

10-12

10-12

St. Bar
Curls
Core
Grip
Neck
Neck
Weight

Lat Flex

10-12

FLEX

10-12

MR
MR

Lat Flex

10-12

FLEX

10-12

MR
MR

Lat Flex

10-12

FLEX

10-12

MR
MR

Reps

2/4

8-10

Hyper
Ext.

TPD's

WT

Lat Flex

10-12

FLEX

10-12

Range

MR
MR

TUESDAY
6/27

Power
Clean
/

Range

72

Range

77

75

77

80
82

WT

7/4
Reps

7/11
WT

Reps

WT

7/18

Range

Reps

80

80

80

82

87

82

85

95

85

87

100

87

90

105

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

Hammer
Rear Delt

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

Upright
Row

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

Military
Press

8-10

8-10

8-10

8-10

8-10

8-10

8-10

ABD

10-12

Calf Raise

10-12

Leg Ext

WT

V-Squat
Ath Mov't

Glute
Ham
StepUps
Ath Mov't

Core
Grip
Neck
Neck

MR

10-12

MR

10-12

10-12

8-10

MR

10-12

10-12

200

200

200

200

2x:60

2x:60

2x:60

2x:60

Lat Flex

10-12

EXT

10-12

MR
MR

Lat Flex

10-12

EXT

10-12

MR
MR

Lat Flex

10-12

EXT

10-12

MR

10-12

MR
MR

Lat Flex

10-12

EXT

10-12

MR
MR

Reps

MEDICAL/ORTHOPEDIC:

Snatch

7/3

UNIVERSITY OF SOUTH FLORIDA


STRENGTH AND CONDITIONING
2007 SUMMER PHASE III
NAME:
THURSDAY
6/29
High
Power
Pulls
Clean
Tech

Bench
40

60
60
60
60
60

Range

WT

Reps

5
5
5
5
8
8
8
8
8

Range

Hang
Clean

3
3
3
3
4
4
4
4

Incline
82

7/13
WT

Reps

Range

Hang
Clean

3
3
3
3
10
10
10
10

60
60
60
60

WT

7/20
Reps

Range

Power
Shrug

5
5
5
5
3
3
3
3

Incline
87

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

Rev.
Hypers

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

Hammer
Curls

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

Dips
Cabl;e
Flyes

WT

Reps

Ath Mov't

Hammer
Pullover
Ath Mov't

Core
Grip
Neck
Neck

200

200

200

200

10-12

10-12

10-12

10-12

Lat Flex

10-12

FLEX

10-12

MR
MR

Lat Flex

10-12

FLEX

10-12

MR
MR

Lat Flex

10-12

FLEX

10-12

MR
MR

Lat Flex

10-12

FLEX

10-12

Range

MR
MR

FRIDAY
6/30

Jammer

Range

52

Range

55

55

60

60
70
72

Squat

77
77
77

WT

7/7
Reps

7/14
Range

57

60

57

60

62

62

65

67

62

65

67

5
5
5
5
5

72

5
5
5
5
5

75

5
5
4
4
3

67

5
5
4
4
3

80
80
80

Reps

77
82.5
82.5
82.5

WT

7/21

75

WT

Reps

75
85
85
85

Single Leg
Squat

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

St. Leg
Hip

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

Lunges

Leg Press
Cable High
Row

Shrugs
Db Military
Adduction

10-12

Core
Grip
Neck
Neck

200

MR

10-12

10-12

EXT

10-12

10-12

200

2x:60

Lat Flex

MR

Lat Flex

10-12

EXT

10-12

8-10

MR

10-12

200

2x:60

MR
MR

Lat Flex

10-12

EXT

10-12

MR

200

2x:60

MR
MR

WT

2x:60

MR
MR

Lat Flex

10-12

EXT

10-12

MR
MR

Reps

MEDICAL/ORTHOPEDIC:

7/6

University of South Florida


Strength & Conditioning
Conditioning Schedule
Week of July 2nd

Monday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Wednesday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Test Preparation:
300 Yd Shuttle
5 x 60 yds
Rest 90 Sec.
300 Yd Shuttle
5 x 60 yds
Rest 5 minutes
(Those who dont pass)
300 Yd Shuttle
5 x 60 yds

PNF Stretch
Warm-Up:
Align Heels 2 x 20 yds
Butt Kicks
2 x 20 yds
Shuffle
2 x 20 yds
Carioca
2 x 20 yds
Backpedal
2 x 20 yds
Hard 10
2 x 20 yds
Anaerobic Conditioning:
60s
10 x 60 yds
(9,8,7)

Rest 3:00 minutes


120s
5 x 120 yds
(19,17,16)

Rest 3:00 minutes


60s
10 x 60 yds
(9,8,7)

Thursday

Tuesday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca
Lateral Speed & Agility:
4 Corner
2 x 3 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-5
2 x Rt & Lt
Rest 3:00 Minutes
Position Drills:
20 Minutes

Holiday No Conditioning
Optional Jog 20-30 Mins.
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

University of South Florida


Strength & Conditioning
Conditioning Schedule
Week of July 9th

Monday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Thursday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Anaerobic Conditioning:
Gassers x 2 (45,43,41)
Rest 1:00 minute
Half Gasser x 6 (20,18,16)
Rest 2:00 minutes
Crossfield x 10 (10,9,8)

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Speed Development
Station 1 Tech and Start
Station 2 Overload
Station 3 Overspeed

4 Mins.
4 Mins.
4 Mins.

Position Drills:
20 Minutes

Tuesday
Friday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca
Lateral Speed & Agility:
4 Corner
2 x 3 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-5
2 x Rt & Lt
Rest 3:00 Minutes
Straight Ahead Speed:
Sprint Ladder 2 x 40 yds

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca
Anaerobic Conditioning:
60s
10 x 60 yds
(9,8,7)

Rest 3:00 minutes


120s
5 x 120 yds
(19,17,16)

Rest 3:00 minutes


60s
10 x 60 yds
(9,8,7)

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

University of South Florida


Strength & Conditioning
Conditioning Schedule
Week of July 16th

Monday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Thursday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Test Preparation:
300Yd Shuttle
5 x 60 yds
Rest 90 Sec.
300 Yd Shuttle
5 x 60 yds.
Rest 5 Minutes
(Those who dont pass)
300 Yd Shuttle 5 x 60 yds.

Tuesday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca
Lateral Speed & Agility:
4 Corner
2 x 3 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-5
2 x Rt & Lt
Rest 3:00 Minutes
Straight Ahead Speed:
Sprint Ladder 2 x 40 yds

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Speed Development
Station 1 Tech and Start
Station 2 Overload
Station 3 Overspeed

4 Mins.
4 Mins.
4 Mins.

Position Drills:
20 Minutes

Friday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca
Anaerobic Conditioning:
100s 7 x 100 yds
(18,16,14)
Rest 1:30 minutes
100s 7 x 100 yds
(18,16,14)

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

University of South Florida


Strength & Conditioning
Conditioning Schedule
Week of July 23rd

Monday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Wednesday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Test Preparation:
300 Yd Shuttle
5 x 60 yds
Rest 90 Sec.
300 Yd Shuttle
5 x 60 yds
Rest 5 minutes
(Those who dont pass)
300 Yd Shuttle
5 x 60 yds

Tuesday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Anaerobic Conditioning:
Gassers x 4 (45,43,41)

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Position Drills:
20 Minutes

Thursday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca
Anaerobic Conditioning:
100s
7 x 100 yds
(18,16,14)
Rest 2:00 minutes
100s
7 x 100 yds
(18,16,14)

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

University of South Florida


Strength and Conditioning
Warm-Up & Stretch Protocols
WARM-UP
Dynamic Warm-up
* See Speed Development for descriptions
A Walks
A Skips
B Walks
B Skips
Glute Medius Lunge

Walking Hip
Backpedal
Quick Carioca
Power Carioca

PARTNER STRETCH

Stretch Routine
Rt. Quad Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
Lt. Quad - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
Partner Up
Rt. Calf - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
Rt. Hamstring - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
Rt. Hip - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
Lt. Calf - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
Lt. Hamstring - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
Lt. Hip - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
Rt. Leg Over - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
Lt. Leg Over - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
Groin - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
Low Back - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
Switch Partners
Repeat Above

PRE GAME STRETCH

Standing Hamstring Rt over Lt.


Standing Hamstring Lt. over Rt.
Standing V Hamstring Rt Ankle
Standing V Hamstring Lt. Ankle
Standing V Hamstring Both Ankles
Groin Right
Groin Left

STRETCH

Stretch Formation
Running Backs on the 10 yard line in the middle of the field circled around RB
coach
Defensive Backs on the 20 yard line left hash circled around DB coach
Wide Receivers and Quarterbacks on the 20 yard line right hash circled around
WR coach
Line Backers on the 30 yard line left hash circle around LB coach
Tight Ends and Special Teams on the 30 yard line right hash circled around TE
coach
Defensive Line on the 40 yard line left hash circled around DL coach
Offensive Line on the 40 yard line right hash circled around OL coach

Core Routines
Routine #8: (Theraball Workout) x2

Routine #1:
Bicycles
Jackknifes/pikes (2 second hold)
Side pillar
Jackknifes/pikes (2 sec hold)
Side pillar
Jackknifes/pikes (2 sec hold)
Front pillar

x1 min
x15
x45 second
x15
x45 second
x15
x1 min

x30
x60
x30
x30e

Hanging Knee Ups


Quadrapeds
Hanging Twist Knee Ups

x80
x20
x20
x25 each way
x20
x20
x20

Routine #4:
Alternating jackknifes/pikes
Reach ups
Bicycles
Crunch holds (5 sec each rep)
Alternating supermans

x20e
x50
x40
3x15
3x15e

Routine #6:
Crunches
Bicycles
Oblique crunches
10sec negative crunches
10 sec negative oblique crunches
Reverse hypers

x25
x50
x25e
x15
x15e
2x25

Routine #7: (Theraball Workout)


Sit ups
Side situps
Reverse crunches

2x50
2x25 e
x20

x3
x30
x15e
x15e

Routine #11: (Lower Abs)


Special 40's with circles
Belly Jacks
Special 40's with figure 8's
Belly Jacks
Leg Throw Downs
Belly Jacks
Leg Throw Downs

x20
x20
x30
x20
x30

Routine #12: (Lower Abs)


Special 40's with circles
Theraball Jackknifes
x25
Special 40's with figure 8's
Theraball Alternating Side Jackknifes x15e

Routine #5: (MedBall Partner Workout) x2


Seated side throws
x30e
Overhead situp throw
x30
Back extensions hold light MB overhead

Routine #9:

Routine #10: (Lower Abs)

Routine #3:
Flutter kicks
Rollups
Supermans
Crunches w/ 1leg in/1leg out
Supermans
Rollups
Supermans

x30
x15e
x15
x30
x15

Partner MB Side Throws


x20e
Theraball MB Throws (1arm catches) x30 each
Super Slow Crunch
x10 (30sec each)

Routine #2: (MedBall solo workout)


Reach ups
Side touches
Sit ups
Alternating sit ups

Crunches
Diagonal Chops
Reverse Hypers
Reach Ups
Reverse Hypers

x15

Routine #13:
(Standing MB Throws into wall) x3
Forward Facing Side Throws
(alternating sides)
x15e
Reverse Side Over Shoulder Throw x10e
Overhead Throw Crunch
x20

Routine #14: (Standing)


Diagonal Chops
Twists
Woodchoppers

x3
x15e
x15e
x20

Alternating Jackknifes/Pikes

Step 1

Step 2

Start

Step 1

Step 2

Step 3

Finish

Start

B a l l Ta p s

Belly Jacks

Bicycles

Start

Step 1

Step 2

Right

Left

Crunches

Standard

With Plate / Weight

Crunches with 1 Leg In - 1 Leg Out

Start

Finish - Alternate Legs

C r u n c h e s w i t h B a l l Ta p s

Start

Tap Between Legs

Tap Behind Head

Step 1

Step 2

Dead Bugs

Start

Elevated Crunches

Without ball/weight

H a n d -To e C r u n c h

With ball/weight

Flutter Kicks

Start

Step 1

Finish

Hanging Knee Ups

Start

Step 1

Step 2

Step 1

Step 2

Progression: With Straight Legs full ROM

Start

H a n g i n g K n e e U p s Variation: Hanging Rotating Knee Ups

Start

Jackknifes/Pikes

Finish

Start

Leg Throwdowns

Finish

Start

L-Overs

Finish

Start

MB Forward Facing Side Throws

Start

MB Overhead Sit Up Throw

Finish

Start

Finish

MB Overhead Throw Crunch

Start

Finish

MB Reverse Side Over Shoulder Throw

Start

Step 1

Finish

MB Seated Chest Throw

Step 1

Start

Oblique Crunches

MB Seated Side Throw

Start

Pillars

Finish

Finish

Start

Finish

Quadraped

Start

Start

Finish

Reach Ups with feet flat

Start

Finish

Roaches

Step 1

Finish

Start

Step 1

Finish

Start

Step 1

Finish

Start

R o a c h e s w i t h a Tw i s t

Roll-Ups

S i d e S i t U p s w i t h Ta p s ( u s e b a l l / p l a t e )

Start

Side Pillars

Tap To One Side (Alternate)

Start

Special 40's

Start

Step 1: 10 Roll Ups

Step 2: 10 circles/figure 8's to the


left then 10 to the right

Step 3: 10 more Roll Ups

Finish

Standing Diagonal Chops

Start

Finish

S t a n d i n g Tw i s t s

Start

Finish

S t anding Woodchopper s

Start

Finish

Supermans

Start
Variations include: Static Hold OR Up/Downs OR Up/Downs alt. Lt Arm,/Rt Leg, Rt Arm/Lt Leg

Finish

Theraball Diagonal Chop

Finish

Start

Theraball Jackknifes

Step 1

Start

Finish

Variations: (a) T-Ball Single Leg (SL) Jackknifes and (b) T-Ball Rotational Jackknifes

(A) Start

Finish

(B) Start

Finish

Theraball MB 1 Arm Throw Sit Up

Start

Finish

Theraball Pikes

Start

Step 1

Step 3

Finish

Step 2

Theraball Reverse Crunch

Start

Step 1

Finish

Theraball Reverse Hyper

Start

Finish

Theraball Roll Ups with Twist

Start

Step 1

Step 3

Finish

V - Crunches

Start

Crunch with leg hold

Step 2

University of South Florida


Strength & Conditioning

Speed Development
Speed is the ability to move the body or parts of the body through the required range of
motion in the least amount of time or to solve specific movement tasks in the shortest
possible time. Sprint performance is developed by training for: Technique, Stride
Length, Stride Frequency.
At South Florida you will always train to develop speed. This summer our speed
development program will be conducted on Mondays and Thursdays. The workout
begins with the team performing our flexibility routine and dynamic warm-up, and then is
split into three groups. Each group works a different component of speed and last for
four minutes. The groups rotate between each station. Below you will find our set up
and detailed descriptions of the exercises.
Monday/Thursday
Team Flexibility Routine
Team Dynamic Warm-Up
A-Walks/A-Skips 2x20yds.
B-Walks/B-Skips 2x20yds
Glute Medius Lunge/Walking Hip 2x20yds
Elongated Backpedal/Quick Carioca 2x20yds
Power Carioca Right/Left 2x20yds
3 Stations
Group 1 Starts & Acceleration/Technique (4 minutes)
3 pt. Sprinter Start 4 x10yds.
Pick one of the following drills:
Seated/Standing
Push-Up Starts
Lean Falls
Wall Sprints
Group 2 Overspeed (4 minutes)
Pick one of the following:
Speed Ladder
Downhill Runs
Bungee
Load Releases

Group 3 Overload (4 minutes)


Pick one of the following drills:
Uphill Runs
Sled Pulls
Towing Harnesses
Parachutes

TECHNIQUE
Technique Training Exercises:
A Walks
Walk coordinating your right arm with left leg and vice versa. Strict attention is
paid to maintaining a 90 degree angle with your elbow, knee, and ankle.
A Skips
Skip coordinating your right arm with left leg and vice versa. Strict attention is
paid to maintaining a 90 degree angle with your elbow, knee, and ankle.
B Walks
Perform a A-Walk and add a extension of the upper leg before bringing it to the
ground.
B Skips
Perform a A-Skip and add a extension of the upper leg before bringing it to the
ground.
Extended Backpedal
Backpedal bringing your heel to your glutes and fully extending your leg back
towards the finish line. Strict attention is paid to maintaining normal upper body
running mechanics.
Walking Hip Stretch
Walk grabbing the upper legs ankle with both hands and bringing it up to your
chest. Additionally extend your foot and raise up on the toes of your support leg.
Alternate legs as you walk.
Glute Medius Lunge
Lunge walking in a straight line touching your knee to the front ankle each time.
Keep hands on your hips. Alternate legs as you walk.
Quick Carioca
Carioca as quickly as you can flipping your hips around. Strict attention is paid to
keeping your upper body square and rotating at the hips.
Power Carioca Right/Left
Carioca by driving your leg to your chest and over elongating your stride.

Seated/Standing Arm Action


Progress from seated to standing with developing upper body mechanics. Begin
by maintaining a 90 degree angle with your elbow, and swinging from the
shoulder from your hip pocket to your cheek. Pay strict attention to not allowing
your hands to cross the midline of your body, and bend at the elbow.
Wall Sprints
Lean at a 45 degree angle against a wall or fence with one leg up and one support
leg. Keeping your knee at 90 degrees and hips/ankle fully extended switch upper
and lower leg while maintaining proper forward lean and ankles, knees, and hips.
Lean Falls
Raise up on your toes, keeping your hips high and full extended. Lean forward as
far as you can maintaining full extension of your hips until you have to take a
step. Progress from Lean Falls with one step to Lean Falls with running out.
Push-Up Starts
Start on your chest in a push up position. On command Push up into the upper
position of a push up. Step placing the foot opposite of your dominate hand
between your legs, and run our of it.

STRIDE FREQUENCY
Stride Frequency is the number of strides (steps) taken in a given amount of time. It is
developed by OVERSPEED TRAINING.

Overspeed Training Exercises:


Speed Ladder
Locate a speed ladder, tires, or ropes and run trough the openings with as much
foot-speed as possible. Use any number of combinations concentrating on
improving foot speed.
Downhill Runs
Locate a hill with a 15-25 degree grade (a little more than the crown of a football
field). Place a cone 10 yards up the field and one 10 yards from the bottom of the
hill on a flat surface. Sprint 10 yards down the hill and then 10 yards on the flat
surface.
Bungee
Only use the bungee under the supervision of a coach or experienced partner.
Attach a one end of a bungee cord to your belt and the other to your partner.
Stretch the bungee 20 yards apart. On command have your partner sprint 10

yards towing you so that you run 30 yards with assistance from the bungee. Rest
90 seconds and repeat for the prescribed number of repetitions.
Load Releases
Attach a towing device to your waist and have a partner provide resistance for 10
yards and then let go and run an additional 15 yards.

STRIDE LENGTH
Stride Length is the distance covered in one stride during running. It is developed by
OVERLOAD TRAINING, RESISTANCE TRAINING, and PLYOMETRICS.
Resistance training has been discussed in the Olympic and Strength Training sections of
this manual. Plyometric training will be discussed in the next chapter.
Overload Training Exercises:
Uphill /Stadium Runs
Locate a hill with a 25-45 degree grade. Place a cone on the hill and anther 10
yards up the hill. Sprint from cone one to cone two. If using stairs sprint about
20-30 steps.
Sled Pulls
Attach a towing sled to your waist and use no more than 10% of your body weight
for resistance on the sled. Sprint towing the sled for 20 yards. Rest and repeat
for the prescribed number of reps.
Towing Harness
Attach a towing harness to your waist and have a partner provide resistance.
Sprint towing your partner for 20 yards. Rest and repeat for the prescribed
number of reps
Parachutes
Attach a parachute to a belt on your waist. Sprint against the wind for 30 yards.
Rest and repeat for the prescribed number of reps.

Plyometric Program
Plyometrics are exercises, which train the bodys natural ability to elicit a stronger
muscular contraction. This stronger contraction is made possible by the stretch-reflex
mechanism within the muscle tendon body. Golgi Tendon Organs, located within the
muscle tendon body, send electrical impulses to the brain when the muscle tendon body
feels a force or stretch which may damage itself by tearing the muscle. These impulses
fire more muscle fibers than previously was contracted. The more fibers recruited the
stronger the contraction.
Plyometrics are incorporated into our program mostly throughout our strength training
workouts, but will be used in conjunction with our speed development program.
Plyometric training will be performed on Tuesday and Friday. Workouts will be
conducted after our dynamic warm-up before our conditioning. Below you will find our
set up and detailed descriptions of the exercises.
Tuesday/Thursday
Team Flexibility
Team Dynamic Warm-Up
A-Walks/A-Skips 2x20yds.
B-Walks/B-Skips 2x20yds
Glute Medius Lunge/Walking Hip 2x20yds
Elongated Backpedal/Quick Carioca 2x20yds
Power Carioca Right/Left 2x20yds
Team Plyometrics
Team is divided up into three groups five yards apart and stretched out from sideline to
sideline. Group one performs the drill first, then group two, then group three.
Group 1 OL/DL
Group 2 TE/DE/LB/FB/QB
Group 3 DB/WR/RB
Routine:

Ankle Flips 2x10


Tuck Jumps 2x10
Squat Jumps 2x10
Broad Jumps 2x10
Alternate Bounding 2x10

Plyometric Exercises:
Ankle Flips
Jump vertically using only your foot by plantar flexing (calf raise) foot and
jumping. Land with your foot flexed not flat-footed and your knees only
slightly bent. Use your arms to increase your height, and keep little contact
time with the floor.
Jump Tucks
Jump vertically pulling your knees up to your chest of every jump. Land with
your foot flexed not flat-footed and your knees only slightly bent. Use your
arms to increase your height, and keep little contact time with the floor.
Squat Jumps
Squat to 90 degrees (parallel) and jump vertically extending your legs fully.
Land with your foot flexed not flat-footed and immediately squat back down
to 90 degrees. Repeat keep as little contact time as possible. Pay strict
attention to bend at the knees and not the waist keeping your chest up
throughout the entire exercise.
Broad Jumps
Squat to 90 degrees (parallel) and jump horizontally extending your legs
fully. Land with your foot flexed not flat-footed. Reset your body and repeat.
Pay strict attention to bend at the knees and not the waist keeping your chest
up throughout the entire exercise.
Alternate Bounding
Start in a sprinters stance and jump horizontally off the support leg driving
the opposite leg to your chest. Alternate your arms with your lower body
(right arm/left leg; left arm/right leg) reaching for the sky on each rep. Land
on the opposite foot you took off from and repeat with as little contact time as
possible.

University of South Florida


Strength and Conditioning
2007 Eight Week Speed Development Series
Week 1

Week 2

MONDAY
Team Flex
Dynamic Warm-Up

TUESDAY
Team Flex
Dynamic Warm-Up

THURSDAY
Team Flex
Dynamic Warm-Up

FRIDAY
Team Flex
Dynamic Warm-Up

Group 1: Starts/Acceleration (4:00 minutes)


Start - Coached Tech
Start & Go's 4x20yds
Push-Up Start 4x20yds
* Front-Stomach/Back-Stomach
* Front-Push Up/Back-Push Up

Team Plyometrics
Ankle Flips 2x10 reps
Squat Jumps 2x10 reps
Tuck Jumps 2x10 reps

Group 1: Starts/Acceleration (4:00 minutes)


Start - Coached Tech
Start & Go's 4x20yds
Push-Up Start 4x20yds
* Front-Stomach/Back-Push Up
* Front-Push Up/Back-Stomach

Team Plyometrics
Ankle Flips 2x10 reps
Squat Jumps 2x10 reps
Tuck Jumps 2x10 reps

Broad Jumps 2x20yds.


Lateral Hops 2x20yds.

Group 2: Overspeed (4:00 minutes)


Bungee 4-6x30yds

Group 2: Overspeed (4:00 minutes)


Downhill Runs 4-6x20yds

Group 3: Overload (4:00 minutes)


Sled Pulls 4-6x20yds

Group 3: Overload (4:00 minutes)


Parachutes 4x20yds

Front Cone Hops 2x30sec.


Lateral Cone Hops 2x30sec.

Team Flex
Dynamic Warm-Up

Team Flex
Dynamic Warm-Up

Team Flex
Dynamic Warm-Up

Team Flex
Dynamic Warm-Up

Group 1: Starts/Acceleration (4:00 minutes)


Start - Coached Tech
Start & Go's 4x20yds
Push-Up Start 4x20yds
* Front-Seated/Back-Seated
* Front-Seated/Back-Stomach

Team Plyometrics
Ankle Flips 2x10 reps
Squat Jumps 2x10 reps
Tuck Jumps 2x10 reps

Group 1: Starts/Acceleration (4:00 minutes)


Start - Coached Tech
Start & Go's 4x20yds
Push-Up Start 4x20yds
* Front-Stomach/Back-Seated
* Front-Seated/Back-Push Up

Team Plyometrics
Ankle Flips 2x10 reps
Squat Jumps 2x10 reps
Tuck Jumps 2x10 reps

Group 2: Overspeed (4:00 minutes)


Loac Releases 4-6x20yds

Alternate Bounds 2x20yds

Group 3: Overload (4:00 minutes)


Uphill Runs 4-6x20yds

Broad Jumps 2x20yds.

Group 2: Overspeed (4:00 minutes)


Speed Ladder 4-6 Drills

Group 3: Overload (4:00 minutes)


Towing Harness 4x20yds

Speed Ladder SL Hops 4-6 Drills

University of South Florida


Strength and Conditioning
2007 Eight Week Speed Development Series
Week 3

Week 4

Team Flex
Dynamic Warm-Up

Team Flex
Dynamic Warm-Up

Team Flex
Dynamic Warm-Up

Team Flex
Dynamic Warm-Up

Group 1: Starts/Acceleration (4:00 minutes)


Start - Coached Tech
Start & Go's 4x20yds
Push-Up Start 4x20yds
* Front-Push Up/Back-Seated
* Front-Back/Back-Back

Team Plyometrics
Ankle Flips 2x10 reps
Squat Jumps 2x10 reps
Tuck Jumps 2x10 reps

Group 1: Starts/Acceleration (4:00 minutes)


Start - Coached Tech
Start & Go's 4x20yds
Push-Up Start 4x20yds
* Front-Stomach (Up) /Back-Back
* Front-Back/Back-Stomach

Team Plyometrics
Ankle Flips 2x10 reps
Squat Jumps 2x10 reps
Tuck Jumps 2x10 reps

Broad Jumps 2x20yds.


Lateral Hops 2x20yds.

Group 2: Overspeed (4:00 minutes)


Bungee 4-6x30yds

Group 2: Overspeed (4:00 minutes)


Downhill Runs 4-6x20yds

Group 3: Overload (4:00 minutes)


Sled Pulls 4-6x20yds

Group 3: Overload (4:00 minutes)


Parachutes 4x20yds

Team Flex
Dynamic Warm-Up
Group 1: Starts/Acceleration (4:00 minutes)
Start - Coached Tech
Start & Go's 4x20yds
Push-Up Start 4x20yds
* Front-Push Up/Back-Back
* Front-Back/Back-Push Up

Team Flex
Dynamic Warm-Up
Team Plyometrics
Ankle Flips 2x10 reps
Squat Jumps 2x10 reps
Tuck Jumps 2x10 reps

Team Flex
Dynamic Warm-Up

Team Flex
Dynamic Warm-Up

Group 1: Starts/Acceleration (4:00 minutes)


Start - Coached Tech
Start & Go's 4x20yds
Lean Falls - Step Coached Tech

Team Plyometrics
Ankle Flips 2x10 reps
Squat Jumps 2x10 reps
Tuck Jumps 2x10 reps
Speed Ladder SL Hops 4-6 Drills

Broad Jumps 2x20yds.


Group 2: Overspeed (4:00 minutes)
Loac Releases 4-6x20yds

Group 3: Overload (4:00 minutes)


Uphill Runs 4-6x20yds

Front Cone Hops 2x30sec.


Lateral Cone Hops 2x30sec.

Alternate Bounds 2x20yds

Group 2: Overspeed (4:00 minutes)


Speed Ladder 4-6 Drills

Group 3: Overload (4:00 minutes)


Towing Harness 4x20yds

University of South Florida


Strength and Conditioning
2007 Eight Week Speed Development Series
Week 5

Week 6

Team Flex
Dynamic Warm-Up

Team Flex
Dynamic Warm-Up

Team Flex
Dynamic Warm-Up

Team Flex
Dynamic Warm-Up

Group 1: Starts/Acceleration (4:00 minutes)


Start - Coached Tech
Start & Go's 4x20yds
Push-Up Start 4x20yds
* Front-Back/Back-Seated
* Front-Seated/Back-Back

Team Plyometrics
Ankle Flips 2x10 reps
Squat Jumps 2x10 reps
Tuck Jumps 2x10 reps

Group 1: Starts/Acceleration (4:00 minutes)


Start - Coached Tech
Start & Go's 4x20yds
Lean Falls - 4x20yds

Team Plyometrics
Ankle Flips 2x10 reps
Squat Jumps 2x10 reps
Tuck Jumps 2x10 reps

Broad Jumps 2x20yds.


Lateral Hops 2x20yds.

Front Cone Hops 2x30sec.


Lateral Cone Hops 2x30sec.

Group 2: Overspeed (4:00 minutes)


Bungee 4-6x30yds

Group 2: Overspeed (4:00 minutes)


Downhill Runs 4-6x20yds

Group 3: Overload (4:00 minutes)


Sled Pulls 4-6x20yds

Group 3: Overload (4:00 minutes)


Parachutes 4x20yds

Team Flex
Dynamic Warm-Up

Team Flex
Dynamic Warm-Up

Team Flex
Dynamic Warm-Up

Group 1: Starts/Acceleration (4:00 minutes)


Start - Coached Tech
Start & Go's 4x20yds
Push-Up Start 4x20yds
* Front-Stomach/Back-Chase
* Front-Push Up/Back-Chase

Team Plyometrics
Ankle Flips 2x10 reps
Squat Jumps 2x10 reps
Tuck Jumps 2x10 reps

Group 1: Starts/Acceleration (4:00 minutes)


Start - Coached Tech
Start & Go's 4x20yds
Lean Falls - 4x20yds

Group 2: Overspeed (4:00 minutes)


Loac Releases 4-6x20yds

Group 3: Overload (4:00 minutes)


Uphill Runs 4-6x20yds

Team Flex
Dynamic Warm-Up
Team Plyometrics
Ankle Flips 2x10 reps
Squat Jumps 2x10 reps
Tuck Jumps 2x10 reps
Speed Ladder SL Hops 4-6 Drills

Broad Jumps 2x20yds.


Alternate Bounds 2x20yds

Group 2: Overspeed (4:00 minutes)


Speed Ladder 4-6 Drills

Group 3: Overload (4:00 minutes)


Towing Harness 4x20yds

University of South Florida


Strength and Conditioning
2007 Eight Week Speed Development Series
Week 7

Week 8

Team Flex
Dynamic Warm-Up

Team Flex
Dynamic Warm-Up

Team Flex
Dynamic Warm-Up

Team Flex
Dynamic Warm-Up

Group 1: Starts/Acceleration (4:00 minutes)


Start - Coached Tech
Start & Go's 4x20yds
Push-Up Start 4x20yds
* Front-Seated/Back-Chase
* Front-Back/Back-Chase

Team Plyometrics
Ankle Flips 2x10 reps
Squat Jumps 2x10 reps
Tuck Jumps 2x10 reps

Group 1: Starts/Acceleration (4:00 minutes)


Start - Coached Tech
Start & Go's 4x20yds
Partner Lean Falls - 4x20yds

Team Plyometrics
Ankle Flips 2x10 reps
Squat Jumps 2x10 reps
Tuck Jumps 2x10 reps

Broad Jumps 2x20yds.


Lateral Hops 2x20yds.

Front Cone Hops 2x30sec.


Lateral Cone Hops 2x30sec.

Group 2: Overspeed (4:00 minutes)


Bungee 4-6x30yds

Group 2: Overspeed (4:00 minutes)


Downhill Runs 4-6x20yds

Group 3: Overload (4:00 minutes)


Sled Pulls 4-6x20yds

Group 3: Overload (4:00 minutes)


Parachutes 4x20yds

Team Flex
Dynamic Warm-Up

Team Flex
Dynamic Warm-Up

Team Flex
Dynamic Warm-Up

Group 1: Starts/Acceleration (4:00 minutes)


Start - Coached Tech
Start & Go's 4x20yds
Push-Up Start 4x20yds
* Front-Chase/Back-Chase
* Front-Chase/Back-Chase

Team Plyometrics
Ankle Flips 2x10 reps
Squat Jumps 2x10 reps
Tuck Jumps 2x10 reps

Group 1: Starts/Acceleration (4:00 minutes)


Start - Coached Tech
Start & Go's 4x20yds
Partner Lean Falls - 4x20yds

Group 2: Overspeed (4:00 minutes)


Loac Releases 4-6x20yds

Group 3: Overload (4:00 minutes)


Uphill Runs 4-6x20yds

Team Flex
Dynamic Warm-Up
Team Plyometrics
Ankle Flips 2x10 reps
Squat Jumps 2x10 reps
Tuck Jumps 2x10 reps
Speed Ladder SL Hops 4-6 Drills

Broad Jumps 2x20yds.


Alternate Bounds 2x20yds

Group 2: Overspeed (4:00 minutes)


Speed Ladder 4-6 Drills

Group 3: Overload (4:00 minutes)


Towing Harness 4x20yds

University of South Florida


Strength and Conditioning
Conditioning Schedule
Monday = Anaerobic Endurnace designed to give you the stamina to perform at the
highest level for the entire game.
Tuesday = Lateral Speed & Agility designed to develop movement skills in various
directions.
Thursday = Position Specificity designed to work on the specific skills needed to play
your position.
Friday = Anaerobic Power designed to give you the speed and explosion to make the
big play.
Monday
I. Stretch See Flexibility Section for Descriptions
7. Left Hip
1. Right and Left Quad
8. Right IT Stretch
2. Right Calf
9. Left IT Stretch
3. Right Hamstring
10. Groin
4. Right Hip
11. Low Back
5. Left Calf
6. Left Hamstring
II. Dynamic Warm-Up See Speed Development Section for Descriptions
A Walks 1x20yards
Walking Hip 1x20yards
A Skips 1x20yards
Elongated Backpedal 1x20yards
B Walks 1x20yards
Quick Carioca 1x20yards
B Skips 1x20yards
Power Carioca Right/Left
1x20yards
Glute Medius Lunge 1x20yards
III. Anaerobic Endurance
Drills:
1. 300s See Diagram
2. 200s - See Diagram
3. 300 Yard Shuttle - See Diagram
4. Gassers - See Diagram
IV. Cooldown
Right/Left Hanging Hamstring
Right/Left/Center V Hamstring
Groin Right/Left

300'S

10

300'S START

G
20
30
40
50
40
30
10

300'S FINISH

20
G
Execution:

Place a cone at the start of one straight away and the end of the other straight away. On the "GO"
command sprint the 300 yards by sprinting the straight away, a curve, and the other straight away. Rest
the time it takes to walk the curve, and for two other groups to go. Repeat for the prescribed number
of reps.

Rest:
1:3 work/rest

Times:
OL/DL
:58sec.

TE/DE/LB/FB/SP/QB
:55sec.

WR/DB/TB
:53sec.

200'S

10

200'S FINISH

G
20
30
40
50
40
30
10

200'S START

20
G
Execution:

Place a cone at the start of one straight away and the end of the other straight away. On the "GO"
command sprint the 200 yards by sprinting the curve and the straight away. Rest the time it takes to
to walk across the field to the start line, and for two other groups to go. Repeat for the prescribed
number of reps

Rest:
1:3 work/rest

Times:
OL/DL
:36sec.

TE/DE/LB/FB/SP/QB
:33sec.

WR/DB/TB
:31sec.

300 YARD SHUTTLE


G
10
20
30
40
50
40
30
20
10
G
Execution:
The athlete sprints 60 yards five times. Their time is recorded by the coach, and the athlete rests the time
it takes for the next athlete to run his shuttle a 1:1 work to rest ratio. The athlete then performs his second
rep of 60 yards x 5 reps. The time is recorded and added to the first repetition and divided by 2 to get the
average. The average of the two repetitions must be within the shuttle qualifying time.

Times:
OL
:55 sec.

DL
:53 sec.

DE/TE
:50 sec

SP/QB
:49 sec.

LB/FB
:48 sec

WR/DB/TB
:46 sec

GASSERS
G
10
20

FULL GASSER

30
40

HALF GASSER

50
40

CROSSFIELD

30
20
10
G
Execution:
Place a one cone on each sideline. On the "GO" command sprint the specified distance. Rest the time it
takes for the two other groups to go. Repeat for the prescribed number of reps.

Rest:
1:3 work/rest

Times:
Full Gasser
Half Gasser
Crossfield

OL/DL

TE/DE/LB/FB/SP/QB

WR/DB/TB

:45sec
:20sec
:10sec

:43sec
:18sec
:9sec

:41sec.
:16sec.
:8sec.

University of South Florida


Strength and Conditioning
Conditioning Schedule

Tuesday
I. Stretch See Flexibility Section for Descriptions
7. Left Hip
1. Right and Left Quad
8. Right IT Stretch
2. Right Calf
9. Left IT Stretch
3. Right Hamstirng
10. Groin
4. Right Hip
11. Low Back
5. Left Calf
6. Left Hamstring
II. Dynamic Warm-Up See Speed Development Section for Descriptions
A Walks 1x20yards
Walking Hip 1x20yards
A Skips 1x20yards
Elongated Backpedal 1x20yards
B Walks 1x20yards
Quick Carioca 1x20yards
B Skips 1x20yards
Power Carioca Right/Left
1x20yards
Glute Medius Lunge 1x20yards
III. Lateral Speed and Agility
Drills:
1. 5 Cone Drills See Diagram
a. Pick 3 Drills and perform both on the right and left side.
2. 3 Cone Wheel Drill - See Cone Drill Diagram
a. Two from Left and Two from Right
3. Pro Agility 5-10-5 See Cone Drill Diagram
a. Two from Left and Two from Right
4. 40 Yard Sprint Ladder or 4 x 40 Yard Wave Drill
Wave Drill Players are divided into their three position groups. Players start on
the goal line and are behind the coach. On the out command they sprint out
five yards and face the coach. The respond to verbal cues from the coach to sprint
forward, backward, shuffle right and left, 45 degree run right and left, jump, and
perform and up down. On the second out command the athletes turn and sprint
forty yards, and the next group jumps out.
IV. Cooldown
Right/Left Hanging Hamstring
Right/Left/Center V Hamstring
Groin Right/Left

SPEED AGILITY CONE DRILLS


5-Cone Pattern

Figure 8 (28 Yds.)

Perimeter (40 Yds.)

Butterflies (56Yds.)

"M" Pattern (44 Yds.)

Tri Shuffle (34 Yds.)

Hourglass (48 Yds.)

360's (40 Yds.)

"L" Pattern (40 Yds.)

Criss-Cross (48 Yds.)

Boomerang (54 Yds.)

Attack & Retreat (70 Yds.)

Iron Cross (40 Yds.)

3 Cone Wheel

5-10-5

10yds.
10yds.

5yds
5yds

5yds

40 YARD SPRINT LADDER


G
10
20
30
40
50
40
30
20
10
G
Execution:
Place a cone at the beginning and end of the specified distance. On the "GO" command sprint the specified
distance. Rest the time it takes for the two other groups to go. Down and back equals one rep. Repeat
for the prescribed number of reps. One full sprint ladder equals 2x10,20,30,40 yards.

Rest:
1:3 work/rest

Qualifying Times:
OL/DL
10,20,&30's Coaches Discretion
40'S
:7sec.

TE/DE/LB/FB/SP/QB

WR/DB/TB

:6sec.

:5sec.

University of South Florida


Strength and Conditioning
Conditioning Schedule

Thursday
I. Stretch See Flexibility Section for Descriptions
7. Left Hip
1. Right and Left Quad
8. Right IT Stretch
2. Right Calf
9. Left IT Stretch
3. Right Hamstirng
10. Groin
4. Right Hip
11. Low Back
5. Left Calf
6. Left Hamstring
II. Dynamic Warm-Up See Speed Development Section for Descriptions
A Walks 1x20yards
Walking Hip 1x20yards
A Skips 1x20yards
Elongated Backpedal 1x20yards
B Walks 1x20yards
Quick Carioca 1x20yards
B Skips 1x20yards
Power Carioca Right/Left
1x20yards
Glute Medius Lunge 1x20yards
III.

Position Specific Drills


1. Speed Development See Speed Development Section
a. Stance and Start 2 minutes
b. Overload 2 minutes
c. Overspeed 2 minutes
2. Position Drills (20 minutes) See position coach for drills.
a. Offensive Line/Tight Ends
b. Defensive Line/Defensive Ends
c. Defensive Backs
d. Wide Receivers
e. Quarterbacks
f. Running Backs
g. Specialist
h. Linebackers

IV. Cooldown
Right/Left Hanging Hamstring
Right/Left/Center V Hamstring
Groin Right/Left

University of South Florida


Strength and Conditioning
Conditioning Schedule

Friday
I. Stretch See Flexibility Section for Descriptions
7. Left Hip
1. Right and Left Quad
8. Right IT Stretch
2. Right Calf
9. Left IT Stretch
3. Right Hamstirng
10. Groin
4. Right Hip
11. Low Back
5. Left Calf
6. Left Hamstring
II. Dynamic Warm-Up See Speed Development Section for Descriptions
A Walks 1x20yards
Walking Hip 1x20yards
A Skips 1x20yards
Elongated Backpedal 1x20yards
B Walks 1x20yards
Quick Carioca 1x20yards
B Skips 1x20yards
Power Carioca Right/Left
1x20yards
Glute Medius Lunge 1x20yards
III. Anaerobic Power Drills
1. 40s See Diagram
2. 60s - See Diagram
3. 100s - See Diagram
4. 100 Yard Sprint Ladder - See Diagram
5. 120s - See Diagram
IV. Cooldown
Right/Left Hanging Hamstring
Right/Left/Center V Hamstring
Groin Right/Left

40,60,& 100 YARD SPRINTS


100's

G
10

60's

120's

20

40's

30
40
50
40
30
20
10
G
Execution:
Place a cone at the beginning and end of the specified distance. On the "GO" command sprint the specified
distance. Rest the time it takes for the two other groups to go. Repeat for the prescribed number of reps.

Rest:
1:3 work/rest

Qualifying Times:
40'S
60'S
100'S
120'S

OL/DL

TE/DE/LB/FB/SP/QB

WR/DB/TB

:7sec.
:10sec.
:18sec.
:20sec.

:6sec.
:9sec.
:16sec.
:18sec.

:5sec.
:8sec.
:14sec.
:16sec.

100 YARD SPRINT LADDER


G
10
20
30
40
50
40
30
20
10
G
Execution:
Place a cone at the beginning and end of the specified distance. On the "GO" command sprint the specified
distance. Rest the time it takes for the two other groups to go. Down and back equals one rep. Repeat
for the prescribed number of reps. One full sprint ladder equals 2x10,20,40,60,80, and 100 yards.

Rest:
1:3 work/rest

Qualifying Times:
10's & 20's
40'S
60'S
80's
100'S

OL/DL
Coaches Discretion
:7sec.
:10sec.
:16sec.
:18sec.

TE/DE/LB/FB/SP/QB

WR/DB/TB

:6sec.
:9sec.
:14sec.
:16sec.

:5sec.
:8sec.
:12sec.
:14sec.

Nutrition
Growing up most of you probably ate whatever you wanted. More than likely
some of you still do. As collegiate athletes your daily training and metabolism have kept
you from storing fat and developing those side effects that are associated with a high
body fat percentage. When collegiate football is your career you must be concerned with
your long-term health. Due to the violent nature of the sport longevity is a rarity.
Whatever you can do to prolong your career benefits you and your family. Proper
nutrition is a controllable factor that can enhance your performance and better your
quality of life. As a collegiate football player you must be concerned with each of the
essential nutrients, what your daily caloric needs are, your body composition, and other
factors that effect nutrition.
Macronutrients & Micronutrients
There are six basic nutrients in the foods you eat. The six basic nutrients are
divided up into two groups. Macronutrients are made up of Carbohydrates, Fats,
Proteins, and Water. Micronutrients are made up of Vitamins and Minerals.
Carbohydrate is the primary fuel source utilized within the body. It includes
sugars, starches, and fiber. Carbohydrate breaks down in the blood to form glucose.
Glucose is the fuel utilized by the brain, muscles, and cellular reactions. Glucose is
stored in the liver and muscles in the form of glycogen. Glucose and glycogen are what
is used every time you resistance train. General guidelines are to keep 65% of your diet
carbohydrates.
Fat is a source of energy that is utilized during low level, long duration exercise.
It is an inefficient source of energy. It takes a long time to break fat down into a usable
fuel. If your body cannot use fat as fuel than it is stored as fat in the body. There are two
types of fat, saturated and unsaturated. Saturated fats include animal fats, butter,
margarine, cream, salad dressings, cheese, shortening, whole milk, fried foods, chocolate,
and many pastries. Unsaturated fats are for lack of a better term "good" fats. Examples
include corn oil, olive oil, and peanut oil. Some fat is essential for protection, buoyancy,
and insulation. To much fat leads to coronary artery disease, heart attack, stroke, and
premature death related to heart disease. General guidelines for fat intake are to keep
15% of your diet from fat, and 5% or less of that from saturated fats.
Protein is primarily used to rebuild and repair muscle tissue. It is broken down
into amino acids for the muscles and other tissues to use. Protein is a poor source of
energy. It is only used as energy when not enough carbohydrate is in the diet. Good
sources of protein include lean meats, chicken, fish, and dairy products. General
guidelines for protein intake are 20% of diet or 1.5 to 1.8 grams per kg (multiply by 2.2
for lbs.). Athletes commonly accept that increasing protein intake will increase ones
muscle mass. It is not the intake of protein, but rather busting your butt in the weight
room that creates a more efficient uptake and utilization of the protein consumed. Taking
in excess protein will be both converted to carbohydrate and burned as fuel, converted to
fat, or excreted through urine.

The Micronutrients, vitamins and minerals are not energy sources. They are
catalysts that help regulate biochemical reactions within the body. Eating a wellbalanced daily diet will ensure that all recommended daily allowances will be met. The
use of a multi-vitamin serves more as a security blanket making sure you have met the
days need.
Bull Training Meal Plan
The six nutrients must be met each day to keep balance or homeostasis within the
body. Having a yo-yo-eating pattern causes imbalance and the body is constantly playing
catch-up. I have included examples of balanced daily meal plan based on the above
percentage guidelines and following the Food Guide Pyramid. Pick the diet plan that
corresponds with your weight. Each plan lists food groups rather than specific food to
allow for variety.
Body Composition
Body composition is the relationship of fat free mass to fat mass. That is what
athletes need to be concerned with. Many times athletes let scale weight determine their
level of conditioning. There is a lot of difference between a linebacker weighing 225
with 10% body fat and one weighing the same with 20% body fat. The difference is
about 23lbs of muscle. Think about how much force if used correctly 23lbs can be. The
pursuit of maintaining a desirable body composition is on going. To monitor your body
composition we will use Pollack, M.L., D.H. Scmidt, and A.S. Jackson; Measurement of
Cardiorespiratory Fitness and Body Composition in the Clinical Setting; Comprehensive
Therapy 6(9): 12-27, 1980. This table for estimating body composition is based on the
sum of three sites: chest, abdominal, and thigh. Body composition testing will be
conducted at the beginning, middle (6 weeks), and end of season. Test results will rate
you as having essential fat, normal fat, or over fat. Proper nutrition and resistance
training will improve your body composition.
Other Nutritional Factors
Hydration is the most important nutritional component of all. Proper hydration
is responsible for many of the biochemical reactions that occur in the body. A decrease
in mandatory hydration levels will lead to a decrease in performance, and can lead to
other more serious medical conditions. Refer to the Hydration section of your manual for
proper hydration guidelines.
The use of Ergogenic Aids to enhance performance is widespread amongst the
athletic community. Athletes are always looking for a way to be better than their
opponent. The National Collegiate Athletic Association (NCAA) has banned several
performance enhancing substances. As a collegiate athlete you must make yourself
aware of those substances and their potential side effects. Refer to the Ergogenic Aids
section of your manual for a complete list of banned substances, potential side effects,
and guidelines for supplement use.
Fast food is a popular part of American cuisine. While in Europe you will often
find yourself substituting your cafeteria style meal for an Extra Value Meal of some sort.
The problem of fast food chains is that they just want the food to taste good for that
minute. That means deep-frying fries, adding mayonnaise to hamburgers/chicken, and

salt to just about everything. These are the types of things that appeal to our taste buds.
Unfortunately these are the same things that are loaded with saturated fats and
cholesterol. Fortunately the fast food chain community is starting to cater to those health
conscious individuals. To maintain a healthy body composition and over all good health
choose those food items that are low in fat and high in nutritional value. A fast food
calorie guide will be available at your request to make yourself aware of possible healthy
selections.
Knowing what the essential nutrients are, following suggested balanced diets,
having a good body composition, and following guidelines for the other nutritional
factors will help increase the chance of a longer career as a collegiate football player.

BULLS TRAINING MEAL PLAN


WEIGHT LESS THAN 200 POUNDS
BREAKFAST
2 servings milk
2 servings fruit
2 servings starch/bread/cereals
2 servings fat
MID-MORNING SNACK
2 servings starch/bread/cereals
1 serving fruit
LUNCH
1 serving milk
2 servings vegetables
2 servings fruit
3 servings starch/bread/cereals
4 ounces of protein (meat)
MID-AFTERNOON SNACK
2 servings starch/bread/cereals
1 serving fruit
DINNER
1 serving milk
3 servings vegetables
2 servings fruit
3 servings starch/bread/cereals
4 ounces protein (meat)
1 serving fat

SERVING SIZES:
Milk Group = 1 cup
Fruit Group = 3/4 c. juice or 1 piece
Starch/Bread/Cereal Group:
Cereals, Popcorn = 3/4 cup
Pasta, Rice, Grain, or Potato = 1/2 cup
Bread, Roll, Muffin = 1 each
Bagel or English Muffin = 1/2 each
Crackers = 6 crackers
Vegetable Group = 3/4 cup
Non Meat Protein Group:
Peanuts = 20 small
Peanut Butter = 1 Tbsp
Beans = 1/2 cup
Egg = 1 egg
Fat Group:
Margarine, Butter, Salad Dressing = 1 tsp
Cream Cheese & Sour Cream = 1 tsp
Fat Free Condiments = 2 tsp

EVENING SNACK
1 serving milk
2 servings starch/bread/cereals
1 ounce serving protein
* Meal Plan Provides Approximately 2800 Calories

BULLS TRAINING MEAL PLAN


WEIGHT 200-250 POUNDS
BREAKFAST
1 serving milk
3 servings fruit
2 servings starch/bread/cereals
2 servings protein
2 servings fat
MID-MORNING SNACK
2 servings starch/bread/cereals
1 serving fruit
LUNCH
1 serving milk
2 servings vegetables
3 servings fruit
3 servings starch/bread/cereals
4 ounces of protein (meat)
2 servings fat
MID-AFTERNOON SNACK
2 servings starch/bread/cereals
1 serving fruit
DINNER
1 serving milk
3 servings vegetables
3 servings fruit
3 servings starch/bread/cereals
4 ounces protein (meat)
1 serving fat

SERVING SIZES:
Milk Group = 1 cup
Fruit Group = 3/4 c. juice or 1 piece
Starch/Bread/Cereal Group:
Cereals, Popcorn = 3/4 cup
Pasta, Rice, Grain, or Potato = 1/2 cup
Bread, Roll, Muffin = 1 each
Bagel or English Muffin = 1/2 each
Crackers = 6 crackers
Vegetable Group = 3/4 cup
Non Meat Protein Group:
Peanuts = 20 small
Peanut Butter = 1 Tbsp
Beans = 1/2 cup
Egg = 1 egg
Fat Group:
Margarine, Butter, Salad Dressing = 1 tsp
Cream Cheese & Sour Cream = 1 tsp
Fat Free Condiments = 2 tsp

EVENING SNACK
2 servings milk
1 serving starch/bread/cereals
1 ounce serving protein
1 serving fat
* Meal Plan Provides Approximately 3200 Calories

BULLS TRAINING MEAL PLAN


WEIGHT 275-300 POUNDS
BREAKFAST
2 serving milk
3 servings fruit
4 servings starch/bread/cereals
3 servings protein
2 servings fat
MID-MORNING SNACK
2 servings starch/bread/cereals
2 serving fruit
LUNCH
2 serving milk
3 servings vegetables
3 servings fruit
3 servings starch/bread/cereals
4 ounces of protein (meat)
2 servings fat
MID-AFTERNOON SNACK
2 servings starch/bread/cereals
2 serving fruit
DINNER
1 serving milk
4 servings vegetables
2 servings fruit
3 servings starch/bread/cereals
5 ounces protein (meat)
3 serving fat

SERVING SIZES:
Milk Group = 1 cup
Fruit Group = 3/4 c. juice or 1 piece
Starch/Bread/Cereal Group:
Cereals, Popcorn = 3/4 cup
Pasta, Rice, Grain, or Potato = 1/2 cup
Bread, Roll, Muffin = 1 each
Bagel or English Muffin = 1/2 each
Crackers = 6 crackers
Vegetable Group = 3/4 cup
Non Meat Protein Group:
Peanuts = 20 small
Peanut Butter = 1 Tbsp
Beans = 1/2 cup
Egg = 1 egg
Fat Group:
Margarine, Butter, Salad Dressing = 1 tsp
Cream Cheese & Sour Cream = 1 tsp
Fat Free Condiments = 2 tsp

EVENING SNACK
2 servings milk
2 serving starch/bread/cereals
2 ounce serving protein
1 serving fat
* Meal Plan Provides Approximately 3900 Calories

BULLS TRAINING MEAL PLAN


WEIGHT OVER 300 POUNDS
BREAKFAST
2 serving milk
3 servings fruit
4 servings starch/bread/cereals
3 servings protein
2 servings fat
MID-MORNING SNACK
2 servings starch/bread/cereals
2 serving fruit
LUNCH
2 serving milk
3 servings vegetables
3 servings fruit
3 servings starch/bread/cereals
4 ounces of protein (meat)
2 servings fat
MID-AFTERNOON SNACK
2 servings starch/bread/cereals
2 serving fruit
DINNER
1 serving milk
4 servings vegetables
2 servings fruit
4 servings starch/bread/cereals
6 ounces protein (meat)
3 serving fat

SERVING SIZES:
Milk Group = 1 cup
Fruit Group = 3/4 c. juice or 1 piece
Starch/Bread/Cereal Group:
Cereals, Popcorn = 3/4 cup
Pasta, Rice, Grain, or Potato = 1/2 cup
Bread, Roll, Muffin = 1 each
Bagel or English Muffin = 1/2 each
Crackers = 6 crackers
Vegetable Group = 3/4 cup
Non Meat Protein Group:
Peanuts = 20 small
Peanut Butter = 1 Tbsp
Beans = 1/2 cup
Egg = 1 egg
Fat Group:
Margarine, Butter, Salad Dressing = 1 tsp
Cream Cheese & Sour Cream = 1 tsp
Fat Free Condiments = 2 tsp

EVENING SNACK
2 servings milk
2 serving starch/bread/cereals
2 ounce serving protein
1 serving fat
* Meal Plan Provides Approximately 4100 Calories

Ergogenic Aids
Collegiate athletes are always looking for an edge over their opponent. Often
they turn to ergogenic aids (performance enhancement supplements/drugs) and other
forms of supplementation for that little extra they are looking for. The supplement
industry is a multi-million dollar business for that reason. Collegiate athletes must be
concerned with NCAA policy, potential health risk, and guidelines for supplement use.
The NCAA & Supplementation
The passage of The Dietary Supplement and Health Education Act of 1994 has
put athletes at a huge disadvantage. According to this legislation dietary supplements are
no longer classified as a food, thus not regulated by the United States Food and Drug
Administration (FDA). Consequently, dietary supplement manufacturers are no longer
required to prove product efficacy and/or safety. In layman terms it means they can say
whatever they want about a product, and put in whatever they want. With the maximum
penalty if they get caught being mail fraud. If you ask the supplement industry the
passage was a Godsend. It made available many products that were considered drugs and
were only available by prescription before 1994. Some examples of these products are
DHEA, Melatonin, and Androstenedione. The NCAA now has banned all of those
supplements. A complete list of banned substances has been included to assist you in
proper supplement selection if you choose to do so. It is a buyers beware market when it
comes to supplementation. Every time you buy a supplement you risk the chance that
one of the ingredients is found on the leagues prohibited substance list. Remember you
dont know what is exactly in those supplements. Penalties can range from fines and
suspension to being banned from a sport you love. As collegiate athletes you must be
cognizant of the rules you must follow.
Potential Health Risk
The potential health risks are as countless as are the number of different kinds of
supplements. Each different supplement has their own potential side effect(s) that
corresponds. An example of some side effects in common supplements are:
Thermogenic supplementation (Ephedrine, Caffeine, Aspirin, etc.) can lead to heart
palpations, heart attacks, strokes, and psychosis. Gamma-hydroxybutyrate (GHB) can
cause seizures, comas, respiratory arrest, and death especially when used with alcohol.
Lastly, Creatine can lead to muscle cramping, muscle strains, and dehydration.
For athletes most of the side effects are overkill. With proper nutrition and
regular exercise most likely they will not to occur. That is not to say that they wont.
With little research done on potential side effects, and most concentrated on potential
performance enhancement capabilities those who elect to take the risk are submitting
themselves as human guinea pigs.
Guidelines for Supplement Use
Most of you have taken supplements at one point or another. Maybe your high
school even offered them to you. The objective of this memorandum is not to stop your
supplementation, but rather ensure you are following mandated guidelines. When using
dietary supplements you must follow a few guidelines. They are:

Make sure none of the ingredients listed on the dietary supplement are banned
by the NCAA.
Do research on the product as to its potential side effects.
Follow the recommended dosage as listed by the dietary supplement
manufacturer.
The adage more is better is false. Taking in more of a supplement does not
magnify its effect. What it essentially does is make your kidneys and liver
work harder and excrete the excess as very expensive urine.
Increase your water intake. Most protein supplements cause excess build up
of urea which takes water from muscles to make urine. Refer to the hydration
section to follow proper hydration guidelines.
Increase you fiber intake. Increased fiber intake regulates your system
lessening the time toxins spend in your body decreasing the risk of colon
cancer.
Dont use a dietary supplement in place of food. The definition of the word
supplement is an addition to, a sequel, an extension. The definition is not in
place of.

Dietary supplements are not more effective than the food you eat. Most are
simply a derivative of food. Therefore before considering taking a supplement first
analyze your nutritional habits. The following is a self-test you should give yourself
before taking a dietary supplement:
Can You Pass The Test?
Before taking any supplement, ask yourself the following questions:
1. Do you eat something for breakfast seven days a week?
2. Do you eat at least three meals a day?
3. Do you monitor the number of calories you consume?
4. Do you restrict your intake of fat cal. to 25% of your diet?
5. Do 60% of your calories come from carbohydrates?
6. Do you eat from all food groups?
7 Do you eat three to five servings of fruit a day?
8. Do you eat at least one vegetable daily?
9. Do you consume a well-balanced pre-game and post-game
meal?
10. Do you drink two quarts of water a day above and
beyond what you perspire?
Total

Yes

No

Sometimes

If you cannot answer yes to each of the questions listed above, why take a
supplement? Dont expect supplements to replace the need for a daily balanced diet.
Refer to the corresponding nutrition plan based on your weight as a sample of a daily
balanced diet. Be responsible if you choose to use a supplement. That means choosing
supplements not on the NCAA prohibited substance list, being aware of potential side
effects, and following recommended guidelines only when it is in addition to a daily
balanced diet.

NCAA Banned-Drug Classes


2006-2007
The NCAA list of banned-drug classes is subject to change by
the NCAA Executive Committee. Contact NCAA education services
or www.ncaa.org/health-safety for the current list. The term related
compounds comprises substances that are included in the class by
their pharmacological action and/or chemical structure. No
substance belonging to the prohibited class may be used,
regardless of whether it is specifically listed as an example.
Many nutritional/dietary supplements contain NCAA banned
substances. In addition, the U.S. Food and Drug Administration
(FDA) does not strictly regulate the supplement industry; therefore
purity and safety of nutritional dietary supplements cannot be
guaranteed. Impure supplements may lead to a positive NCAA drug
test. The use of supplements is at the student-athletes own risk.
Student-athletes should contact their institutions team physician or
athletic trainer for further information.
Bylaw 31.2.3. Banned Drugs
The following is a list of banned-drug classes, with examples of
substances under each class:
(a) Stimulants:
amiphenazole
methylenedioxymethamphetamine
amphetamine
(MDMA, ecstasy)
bemigride
methylphenidate
benzphetamine
nikethamide
bromantan
pemoline
caffeine1 (guarana)
pentetrazol
chlorphentermine
phendimetrazine
cocaine
phenmetrazine
cropropamide
phentermine
crothetamide
phenylpropanolamine (ppa)
diethylpropion
picrotoxine
dimethylamphetamine pipradol
doxapram
prolintane
ephedrine (ephedra,
strychnine
ma huang)
synephrine (citrus aurantium,
ethamivan
zhi shi, bitter orange)
ethylamphetamine
and related compounds.
fencamfamine
The following stimulants are not
meclofenoxate
banned:
methamphetamine
phenylephrine
pseudoephedrine
(b) Anabolic Agents:
anabolic steroids
androstenediol
androstenedione
boldenone
clostebol
dehydrochlormethyltestosterone
dehydroepiandrosterone (DHEA)
dihydrotestosterone
(DHT)
dromostanolone
epitrenbolone
fluoxymesterone
gestrinone
mesterolone

methyltestosterone
nandrolone
norandrostenediol
norandrostenedione
norethandrolone
oxandrolone
oxymesterone
oxymetholone
stanozolol
testosterone2
tetrahydrogestrinone (THG)
trenbolone
and related compounds

other anabolic agents


methandienone

methenolone

clenbuterol

(c) Substances Banned for Specific Sports:


Rifle:
alcohol
pindolol
atenolol
propranolol
metoprolol
timolol
nadolol
and related compounds
(d) Diuretics:
acetazolamide
bendroflumethiazide
benzhiazide
bumetanide
chlorothiazide
chlorthalidone
ethacrynic acid
flumethiazide
furosemide
(e) Street Drugs:
heroin
marijuana3

hydrochlorothiazide
hydroflumethiazide
methyclothiazide
metolazone
polythiazide
quinethazone
spironolactone (canrenone)
triamterene
trichlormethiazide
and related compounds
tetrahydrocannabinol
(THC)3

(f) Peptide Hormones and Analogues:


corticotrophin (ACTH)
human chorionic gonadotrophin (hCG)
luteinizing hormone (LH)
growth hormone(HGH, somatotrophin)
insulin like growth hormone (IGF-1)
All the respective releasing factors of the above-mentioned
substances also are banned:
erythropoietin (EPO)
sermorelin
darbepoetin
(g) Definitions of positive depends on the following:
1for caffeineif the concentration in urine exceeds 15
micrograms/ml.
2for testosteroneif the administration of testosterone or use
of any other manipulation has the result of increasing the ratio
of the total concentration of testosterone to that of
epitestosterone in the urine to greater than 6:1, unless there is
evidence that this ratio is due to a physiological or
pathological condition.
3for marijuana and THCif the concentration in the urine of
THC metabolite exceeds 15 nanograms/ml.

31.2.3.4.1 Drugs and Procedures


Subject to Restrictions.
The use of the following drugs and/or procedures is subject
to certain restrictions and may or may not be permissible,
depending on limitations expressed in these guidelines
and/or quantities of these substances used:
(Revised: 8/15/89)
(a) Blood Doping. The practice of blood doping (the
intravenous injection of whole blood, packed red

blood cells or blood substitutes) is prohibited, and any evidence


confirming use will be cause for action consistent with that taken for a
positive drug test. (Revised: 8/15/89, 5/4/92)
(b) Local Anesthetics. The Executive Committee will permit the
limited use of local anesthetics under the following conditions:
(1) That procaine, xylocaine, carbocaine or any other local anesthetic
may be used, but not cocaine; (Revised: 12/9/91, 5/6/93)
(2) That only local or topical injections can be used (i.e., intravenous
injections are not permitted); and
(3) That use is medically justified only when permitting the athlete to
continue the competition without potential risk to his or her health.
(c) Manipulation of Urine Samples. The Executive Committee bans
the use of substances and methods that alter the integrity and/or
validity of urine samples provided during NCAA drug testing.
Examples of banned methods are catheterization, urine substitution
and/or tampering or modification of renal excretion by the use of
diuretics, probenecid, bromantan or related compounds, and
epitestosterone administration. (Revised: 8/15/89, 6/17/92, 7/22/97)
(d) Beta 2 Agonists. The use of beta 2 agonists is permitted
by inhalation only. (Adopted: 8/13/93)
(e) Additional Analysis. Drug screening for select nonbanned
substances may be conducted for nonpunitive purposes. (Revised:
8/15/89)

Hydration
Water is a very vital component to nutrition. Water plays a major role in many of
the biochemical reactions that occur in the body. It is responsible for: splitting
molecules, storage of carbohydrates, transportation of glucose and metabolic byproducts
in blood, excretion of metabolic waste products through urine, and the release of heat
(thermo-regulation) through sweat. Without adequate water consumption theses
processes can be inhibited and lead to a decrease in performance.
Medical Conditions
Dehydration is defined in the Webster dictionary as to deprive of or lose water.
Exercise in the heat or the cold results in water/weight loss. It has been stated that a 3 %
weight loss leads to impaired performance; a 5% loss can result in some signs of heat
exhaustion; a 7 % loss may produce hallucinations and put the individual in the danger
zone for a possible heat stroke. Proper hydration will eliminate the risk of dehydration,
heat exhaustion, or a heat stroke.
Guidelines
Thirst and dehydration do not correspond to one another. Being thirsty is often
the response of already being dehydrated. Recommended daily intake of water without
exercise is to take in a minimum of eight 8-ounce glasses of water a day. For athletes this
is not enough water to stay hydrated and perform at peak performance. There are two
common approaches to monitoring hydration levels: Weight and Urine. First, most
athletes lose between one and three pounds of fluid from sweat per hour. To properly
monitor weight loss you should weigh yourself before and after practice/workouts. For
every pound of weight you lost it should be replaced by two cups of water or sports drink
(ex. Gatorade). This doesnt mean the consumption is post practice/workout. You must
start the process before, during, and after the practice/ workout. Continue to drink water
or a sports drink regularly until the weight has been gained.
Another way to monitor hydration levels is the color or quantity of urine. Proper
hydration is usually associated with clear urine with reasonable amount of volume.
Although monitoring urine can be an accurate method of monitoring hydration in a
laboratory it is less efficient for our purposes and should be used a secondary means.
There are several factors that can cause a lack of clarity or volume that are unassociated
with hydration. An example would be the use of dietary supplements; they tend to
produce dark urine.
Through your years on the field at some point you have probably come across an
athlete that has suffered from either severe dehydration or heat exhaustion. Those
athletes did not suffer from those conditions because they were not in shape or not good
enough athletes, but rather a lack of proper hydration. It is your responsibility to
yourself, your family, and the University of South Florida to keep yourself properly
hydrated so that it doesnt happen to you. The above guideline will assist you in
monitoring your hydration levels. Contact myself or a member of the athletic
training/medical staff if you have any questions.