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Contents

hrsd vii
5 d€ Author
E tr
esdedgrnents xiii

IAIT I MAXIMIZING YOI'R STRENGTH POTENTIAL 1


(lapa.r 1 Sbength Concerne for Football
Tel Body ShenSth 3
loLing Up 4
Cfryr.r 2 Strength-Tr.ining Guidelines
Str€ntth kotlesB 5
lh€ ProgramCyde 6
CI$ing a Lifting Routine 5
S&y Guidelines 7
O4t t 3 Designing Your Own Ptogram
Determining Your Sh€ngth l€vel 9
S€ning C,oals 10
6.pter 4 Stading You Progtam 11
Trainiry Cycles 11
Recordint Youl Workout 12
Testing 14
Modifying Your Workout 15

TART II TIIE YEARLY WORKOUT PLAN 19

Ch.Pter 5 Off-Season I workout 27


Workout Goals 21
Workout Charts 21
Test Week 36
CIEpter 5 Off'Se.9on Il Wotkout
wo*out Goab 37
workout Charts 37
Test we€k 52
a

Chapter 7 PresedsonWorkout
Workout Goals 53
Workout Charts 53
Test W€ek 68
Chapter 8 In-SeasonWorkout 69
WorkoutGoals 69
Workout Charts 59

Part III Shength-Training Exeiciees 77


Chapter 9 Core Exercises 79
BenchPrcss 79
Inclinehess 81
Behind-the-NeckPress 83
BackSquat 84
L€8 Press 86
DeadLift 87
WalkingLunge 89
High Pull 91
PowerOean 92
Chapter 10 Auxili.ry Exetcis€s 97
Neck Manual ResistanceExercises 97
Neck Vadable ResfutanceMachine Exercises 100
Alternate lncline Dumbbell Presses 102
Dumbbell Flys 103
Bicep Curls 1M
T cep Extensions 105
Dips 106
Wrist Curls 107
Bent-OverRows 108
Shoulder Shrugs 109
BackRaises 110
Sit-Up Crunch 111
Oblique Twists 112
Let Extensions 114
Let Curls 114
Standing Heel Raises 115
Appendix A Stength-Training PercentategTable 7t7
Appendix B Core ExerciseW€itht Progr$sion Chai 119
Appendn C Auxiliary ExercfueW€ight kogegsion Chart
Appendix D Pfrsonal Best ConversionChart 725

Glossary 127
Foreword

\,,f
IVIu.h or ou*u...* presentedin this book. I am convinced that this
in the football program ai th€ University of T€n- program has mad€ each member of our team a bet-
nesseecan be tracedto the fact that we are work- ter Player and has Siven us a stronSerteam
rng with stronger and faster athletes-The man Now Biuno Pauleitois Plltting his exP€rtis€mto
t€hind our strength program is Bruno Pauletio prin! to help other footballPlayersPerform better'
Bruno hasb€en instrumentalin our footballplo- ihe pr"erjrn pre.entedin thi* bool can be in-
sram for 15 years. Sincehis addition to our statt drridualTedfoi erer} pla)er- it . de'i8nedlo helP
;s the strength and conditioning coach, we have you make improv€ments where you need them
seen great imProvement in the stfength, fleibility, most. By fo owing this Plogram you should in
.1!,rlrt\qLrclne...andur erallc"ndirtoningol our creaseyour total body strength, a basicfirst st€P
pLrers fhe gcneral in muscLrldr to becoming a better football Player'
'mProvement
,rrergth ha. al-o helped redLrce lhe numbcr and
Johnny Majors
seriousnessof injuies.
Head Football Coach
o r football players ar€ involved in ayear-round
University of Tennessee
rLeight training program, much like the one
Aboutthe Author

B runoPauLttois a na- Pauletto holds an MS in physical education with


tionally recognized authority in strength and con- an emphasis in exercise physioloty ftom the
ditioning education and a fomer Ollanpian. In his University of Tennessee, lhoxville (UTK). He is
various capacities as president of the National a certified strength and conditioning specialst aJld
Strength and Conditioning Association and a member of the National Football Coaches Asso-
strength and conditioning coach at the University ciation. He has also coordinated strength-training
of Tennessee, Knoxville, Pauletto realizes that programs for men's varsity a* etics at UTK and
strength trainint is much more than pumping kon. conducts annual strength clinics thmuthout the
It is a wel?lanned, strstematic process designed United States.
to improve total body strength.
Preface

T-.|
.!--l, rrirB my lq betin your prograrn.Readthis chapterthorough
leJr. d.
:.:ih nnd condittuningcoachat the University ]y as ii rvill make thc rest of ihe book easier to
. r.nc5see,I have had thc privilegeand oppor
' :r i., coachse\.eralIootball plaven who have Chapter 3, "Designing Your Ou,n I'rogram,"
: .rn to treat successin the NFL. I have seen .lrou. yuu I'r r,' e\ nlLrnle vour presenr'rr 18rh
-. r $ ell-plannedsir€ngth-trainingprogramhas level and ho$ to set starting lveightsfor eachex
':.Edthem to rea.h high lelels of performance. ercise.This chaptcr also erplains the importance
:.lghout my coachin8career,I have developed of seiting and reachingyo1lrgoals,r{'hichare basic
.trr round strcngth trainin8 pfogra for fooi to an), successfulweight program.
._i l pl.yers and nor! have put ii on paper for vou Chapter 4, "Siarting Youl I'rogram," explains
.1se.I have found this pr%ram tobe very effec eachtraining cycle,its approximateduration, and
: . r in irainint my players and hope you l\'ill be its purpose.Thischapts alsoincludesinstructions
::1. to use it to become a better football player. for completingyour n'orkout plan using the charts
This book s,as $ dtten for you, the football in this book. A sectionon testinStells you holv io
: i!.r lt containsthe jnformationyou needto per- determine if you've met your Soals.The chapter
'.,rnr a safeand efficientstrength program to help ends $'iih information io help you iJ vou fall short
i.ru plav better. Whether !o!r pla)' football at ihe of r€aching your goals.
Lrnrorhigh,high school,or collegelevel,thisbook Part II, "The Yearly Workout Plan," consistsof
..rn help you. chapters 5, 6, 7, and 8. Thesc chapters provide
5trength training is much more than jusi charts for vour daily iraining logs for the entire
pLrmpin8iron." It is a well-planned,systematic vear. Ea.h day's log sho$'s the exercisesto be
processdesignedto improve total body strength. donc, the number of setsand reps, and how hea\,y
| .,, a- d {".ngh s ill ma\e)ou,unfa-r!'.j, mp ),ou should lift. Boih a split routine (liJt4 days per
higher, and tackle lvith morc force. It will also week) and a iotal-body routine (lifi 3 days per
reduce your chanceof nrjury. $eek) are presented.You choosethe routine that
This book not only explahs rvhat you need to works best for you.
do but also takes you siep'by'step throuSh a full lhe iFird p.'rl of !he b,'t'k. slrenEth.lrdinrnt
vearof specific Ihe book is divided into F.crci.L-. ir de\,,red entirel\ to lhe e\ercr"p.
'vorkolts. you'll be doing. Chapter 9 shoR'sthe core exer-
I'art I, "Maimizing Your Strength lbtential," cises$ith photographsand basicinstructionsfor
opens with chapter 1, "Strength Concerns for how to do drem con€crly Chapter'10givesinsh'uc-
Football," r!hich discussesthc importance of tiun. fo- h^$ .o do rhF du\ilijry e\er(i.e\
strength for football pla_""els.It also address€sihe The appendixescontain the chats you will need
relationship of dilferent playinS positions and their to modify the program to suit your strentth level:
.pe. iJic .rren8$ requi,Fmenr..lhe fa(r.r- in a strength+raining perc€ntagestable, cor€ and aua-
volv€d in increasingmusclemass(bulking up) .ue iliary exerciseweiSht progression tables, and a per-
also explained. sonal best conv€rsion chart. The glossary at the
Chapter 2, "Strength Training Cuidelines," end of the book defines terms that you may not
contains inJormaiion },.ouneed to kno$' before you be familiar $,ith.
StrengthConcerns
for
Football

A
fL. v,,u sel Ino., a TOTATBODYSTRENGTH
' : r .r has to be strong. If your opponeni
. - : r.r11,speed,and conditionin8 but vou
-- : ::nth stronger,you rvill be superior on The pfogram presented here is designed to im-
pruvc ) our rutdlhody slrenglh.l\h;cheverpo.i-
: :: \ nu mightnot know is ho{ togetthe tjon y.u pidy lotdl bodv \trengh i\ ne(e--dry \ ou
.rt tsJnr oul uf)ourwo4out-. t\er) nriShrlhink rhdrhecau-eyou plavr pdni,uldrp.
: :1,gran1 needs a plan and a toal. This sition, your strength program should differ rrom
. : .. lou a plan for a full ]'ear of $,orkorts that of an athletel'!'hoplays another postion (Ior
: . : ru how to erecuteit to reachyour goals. exampl€, quarterbackvs. offensive line). This is
: : i ::::ng vourselfto inprovement and follorv partly true; lei me explain. Before doing specilic
. -L,dell'le. vuu nill ree \ou bod\ ger exercises or specialtraining,you needsevcraiyears
of basic strength,iraining exp€rienceand good
, ::.engthen your trody to improve your overall strentth. Position-specifictraininS will be
.- but strengthalsoreducesihe chance of little help other*'ise. The program in this book
- -_.r.ce.
The better preparedyour body is to run, wil developthat basicoverallstrenSththat all foot-
--
I rd,llp. rhFluh er \ uur, hrn.e of iniur). ball playcrs need, ie8ardlessof position.
' :, \ dri,,u.$.rv- lo tet .fronger \one 15 If you have b€en strcngth training for several
-- -:eh beiter than the oihers.The training pro- years and your body is well developed, you can
, ,- .\ercises, sets,repetitions,ioads)I suggest add some position-specificexercisesto yourbasic
:: I have found to be effective.Your genetic proSram. The workout pates of this book have
' : . 1d moti\Jrion\\ill be tl.e de(idrn8rd,- spacesfor you and your coachto add specilicex-
-. . ho( shong you get. ercisesthat you think ar€ impoitant to your needs.
Although strengthtraininSimprovesyoul Physi- will. lt is a slorv process and takes time
cal ability to play your position, it does not imProve GaininS 1 or 2 pounds of musde a month
your skitl-Practiceis the key to improvingthe skill is a realistic goal. When an athlete gains
jtself. For example,a strongerarmcan helP a quar' weight very rapidly (20pounds in3 months),
terbackthrow harderand farther,but only through most of the gain is Probably fat or h'ater
practicecan he develop the precisionand ProPer
erecution necessaryto complete the passes. 4 Properdict and restare necessarylormuscle
gror{th. You must nouish your body !!ith
heatthfulfoods that help muscle8rolv. And
if you do not get enouShrest, vour muscles
BUI.KING
UP \r,ill noi gror4'to potential.
Food suppl€m€nts (Protein Powders, ami
l^ hen mu<le\ dre .trengthtrained lhev 8er bre
no a.ids, etc.) can help if you do not eat a
8er. Ilow much biSServariesgreatlyfrom one ath s'ell-balanceddiet of three meals a day lf
lete to another. Fof example, some athletes are you do eat well, supplementswill be of lit-
linem€n, ihey have larg€ framesand bi8 muscles.
ile vatuebecauseyourbody alreadyreceive
Wide receivershave a much smallcr body struc'
all the nutrients it needs.
ture. The biSSerathlete$'ho has a largerframe and
can lift heavierweightswill Sainmore musclemass
than a smallerathlete$'houses a similarworkout. AnabolicSteroids
This ra'orksoui well becauselinem€n need more
bulk than other players.lvhatever your size,you Recentlyvou may have heard a lot about athletes
can improve your Playing Performancethrouth who rised anabolic steroids to get bi88er and
strength training. stronger. Many athletesrvho have admitted tak
Muscle nrassgain, or hulkingup, is affectedby inB steroidshave saidit was not worth it Not only
the follorvinS: is steroid use unethi.al and ileSal, it can also cause
unhealthy side effects:possibleliver and kidney
1. Genetics is a major factor in ho{, big of damage,increascdrisk of cardiovasculardisease
strong you can becom€. psychologicaldependencyon the dru8, to name
2. PropertnininS techniquesand dedicaiionto
improvement are imPortant. Becauseof this, i stfonSly suggestathletesstay
3. Truc bulking up is gaininS muscle,not fat. a{'a_vtuomsteroids.By follo$'in8 a good sir€n8th
Gaining fat ('ill not help you b€comea bet program and eatinga s,ell-balanceddiet, you rvill
ter football play€r, but gainingmuscl€ mass make great strenSthgains without usin8 steroids
Guidelines
Strength-Training

T't
D".,"' ,.,.',,
,,." alconceptslou should undershnd beforestariing
ing, reacle!er) chapteroi this book andfamiliarize your sorKour proSram.
qtud\ rlr, c\er.i.e
-.,L,r.Flr$r(n ll L p-oE,rdm.
clirections,the ph!,tographs,and the charts. Try
to picture the $'hole lear of trnining and seeho(' ST RENCT PROCRES
H S
each part rclates to the othcrs.
Strcngth progressvaries grcatlv among alhleies.
It's besl if vou have thc b(bk in hand bY earl,v
Probabl)'the mostimportarltfnctor,besidesgcnetic
J.rnuaryso you can folloi{ ihe cntire training rou makeup, is ho$ hard and hor consisientlvvou
tine as it leadsup to the new fooiballseason.Ii $ ork. lf you miss a ferv *orkouts here and th.re
\1)u get the book at anoiher time, bclih !!ith the ancl do not g^€ ),our best cffort, you \\,i11not
nr\t trainin8 cyclc. For elample, if t'ou lict the
progressas well as soneone$ho rorks h'rder
book in March and the next cycle staris in APril,
and never missesa \orkout.
begin trnining b April. Nu.rctstatt itl th( mitldlt of
Here are someothcr factorsthat affNt ttr€n$h
l] .v./r. Alh'ays start nt the beginning of a cv.le.
Thai r!ay, !ou'11get the mosi benefiiand you'll
redri(c your chance of injurv. l. Novice athletesrvill makc higher tains than
This bookoffers a susgcstcd$'orkout Plan. Not e\penencedathletes.They have ore room
elervone will be able to frnldt it in its entireiv lor lmprovemenL
Your abilitl' to f{rllow ihe plan u,ill be affectedt'v 2. Biggerathleiesuith lirger musclemasswill
, qu f ne ll.,\.,l. filir' .in-" cod,llirc'1,p.1-ior shoH'hiShergainsthan smallel athletes.For
prc\rous iniuries, lev(t of crpertise, and agc. You etmple, a linemanmisht add 20poundsto
mn) need to adjustthc plan io suit lour needs. his \r,eight r.hereasa rccciler mav addonly
Consult\!ith )'our.oach. lil pounds.
\. u .l'.,u.d be . ol. ru pc I.,,n e" l- ,.rr. i.e. 3. Prcvioris injudes can affect ho$ $e]l vou
Reler to chaptcrs9 and l0 for jnstructionson how perform and how much $'eitht vou can use
to do ihe c\crcises and photogr;rphs of models in a particular excrcise.
performin8 ihem. lf iou do not undcrshnd any 4. Other activities you do while you are
pnrt of ihis pfogram, crrnsult1{iih your coa.h be- strength training can affect your strength
proSress.U you ar€ also dojng a lot of run
Remember to makc each workout 5afe and ning or are participating in another sPort,
producti|e. Safeit/tuidelines are provided tlre your strength t'ill not progressas much as
't
cnd of this chaptcr. Thc folowing explainssever- iI i'ou 'ere only strenSthtraining.
5 Stiength Training for lootball

If you get no nlcreases,or an actual de.reasc, All workouts in this book are basedon percenf
in strength, consult \vith your coach and iake a aSesof the goalsyou set. It js important to follorv
closer look at horv these faciors aflect i,ou the progressionand pcrcentagesindicated. You
As you knorv, €achathletehasa dilferent genetic should not liJt heavilv all the timc, nor should rou
potcntial for strentih gains. Don'i comparevour 80 easy all the time. lvhcn you use the percenl
sell \'ith someonewho is bigtcr or stronger.ivhat a8eformai, v(ru knos, you are training at ihe right
should be important to you is that you are improv, intensity bascd or1i'our Soalsand abiliiies.
ing, l\'hich you cansecas vou progressto the nexr
level of your program Concentraieon r€aching Setsand Repetitions
vorl oft)lrmaximum potential.
I have uscd a simple sysiem for abbreviahngthe
$orkouts in this book. For erample, three setsof
THE PROGRAMCYCLE si! repetjtionsis abbreviated3x 6. Thc first num
ber alr!ays representsthe number of sets,and the
A cvcle is a svstematicand orSanized trainint ,un ber reprp.en..rl-< nu nIr uf repe
-F,.,rd
period. It has a spccificstarting and cnding time.
fJ, h h. 1 r. pl.rnned\\ Ih tl^eL\d, I F\pr.i.F. A s.f is the complctionofone or morerepehhons
^Lr performed consecutivelyr,ithout resting. If the
sets, repetitions,andweight progression.Du nS
the vear vou lvillbe involved r!ith fourcycles:tro rrcrkout sholvs1x 10, li8, 1x5, 1x3, 1x 2, vou
off-seasoncvclcs,a preieasoncycle, and the sea will do a total of five sets in that erercise.Rrpd,
son itseu. ln the lirst three cvcles,vou.rvill trv io ftors (often abbreviatedas rqrs)are thc nunber of
accomplishspedfic Boalsso vou can reach maxr, times vou do an exercisewithout restjng during
mt'm strengthbefofe thc seasonstarts. In the last one set. For erample,lxlO meansone set.rf 10
cicle, vou l{'ill t$ b maintain that strength. repetitions r!iih the same rveitht.
Down Sets. D.rl',?sptsare done afterthe heaviest
set has been .ompletcd. They aid musclegrowth.
CHO O S I N GA T I F T I N GR OUT INE First you do a 8(lod progressionleading up to the
hcd\1 hei8hl. \ hr(h \ rl.rr-ul In -lfFntlh brir..
'l herc.rc two b,rsicstrength trajnlng workout Then, doing a fclv down sets builds additional
rou-
tines: th€ total'bodv routine and thc split routine. muscle mass f(,r further sirength 8ains.
h l\e lol"l-bod\r, ulrnp !^u ..Jrnrl,reFrin ,. per
$eek, each time performing exercisesthat
sirenSthenthc rvhole bodv. In the split routjne,
CoreVersusAuxiliaryExercises
iou irain tour tDnesper week (,ith trvo \!orkouts Core e\ercises (e.9., bench prcss, back squat,
designedto strcngthenthe los,er bodv (including poiler clean)rt'ork manv musclessinrultaneoush.
ihe midsecrionand the los er back)and tllo work- Auxiliary exercises(c.9., bicep curls, let cuflsl
outs to strentthen the upper body. $rork one or a few muscles.A $'e1l-balanced pro-
This book presents both routincs. You must
Sramincludesa combinationof coreand auxiliary
chooseone. Your scheduleand rvcight room limi
tations mav influencc your choice. For exanple, The musclestrained in eacherer.ise are sho\!n
if you ha!,e timc to train every dar, then n splii in Tnbles2.1 and 2.2. Table 2.1 indicaiesihe
routine wor d {rcrk h'ell for you. On the other n'u..1(. rh.rtrre q orkpdin rhe.^r,., .1(i.L - rnd
hand, if the weighi room is availableonlv three Table 2.2 shows the muscles\orked in the aux-
times a week,you should use a total,bodyroutine. iliary exercises.
Iiigure2.1 illustratesthesemuscles.
Both routines are effective.Ask )'our.oach ivhich
FreeWeightsVersusMachines
Weight Progression To achieve optimal strength for football, vou
should train rvith barbells, dumbbells, and
The weight for each exercisein cach H'orkout is machines.Most exercisesshoNn in this book use
based on rvhat you've done prcviously and on barbellsbecauseba.bellsare more common in to
your ultimate goal. Bepatieni and consisientwith dav's weight rooms Someof these exerciscsalso
your uorkouts. You'll nced to $'ork hard to reach can be performed h'ith machines.
your goals.The workouts are basedon a system- In manv instancesbarbellsarebetterfor develop
rli. prrsre..ron thrt \rll lc"d to..,engr\ 8din.. ing ma{mum strength and po$,er. For erample,
Sirength Training Cridelines 7

Table 2.1
Mus(les Worked in Cole Eter.i*s

ShouldeF, (h€st, triceps


Shouldcrs, triceps, upper chest, uppcr back
Behind the-neckpress Shouldcrs, lri.eps, upper ba.k
Ll i p-. hdtutnng. qudd (ep\
B roi n l oh.r bd.\
Hips, quadriceps,hamsirings, groin
H ,n,tri nB -. quJdrnep..;r^,- hrp-. l ouc- bJ.I
\\ alling lunge Grcin, hips, hamstrings, quadric€ps,ankles
l'os er clean, high pull Legs, hips, calves,lo$€r back, upper back,

Toble 2.2
Murcles Worked in Au,(iliary Exedses

\eck manual resistance Neck flexors and ext.nsors


\eck variableresistancemachincs Neck 1le\ors and e*ensors
Alternate inclin€ dumbbell prcsses Shoulders (deltoids),triceps, upper chcsi
Dunbbell flys Chest

Dips

Latissimusdorsi, irapezius, rhomboids

Spinal eiectds (Lowerback)

Oblique twists Abdominals, obliques


Quadriceps

Sianding hecl raises

:- \ ou use a barbellyou are in comPletecon' SAFETY


GUIDELINES
- .i ihe weight, whereas lvhen you use a
-:: -1ne,ihe machinehelPsstpPort and stabilize
. . eight. Using a barbellprovides more rnts.le You \!ill be suc.essfulat building strentth only if
:. .rndmoreiraining for stabilizinSmusciesand you thoroughl!, undertand the program and fol
lus it. \rrcnBLhlrarrint r- nul plJ\ i il i. .errorr.
: . other exercises,machinesare b€tter.For cx- r{ork. Bui it canbe enjo),ableh'hen done cor€ctly.
i -:1. leg-curlm achinesare Soodfor strenSihen Even under the best instruction and supeNision,
: :r(' hamstrings,and neck machinesare good injudes can happen. To minimize your chanceof
- iircnSiheninS the neck. inlury, follow your coach's instruciions an,'l the
injurv free.No
\,,.pparaius or meihod is 100o/o following guidelinesl
-.:::.r whai apparatusyo1l use/ you shol d use
. froPcr technigue and the proPer amotnr oi 1. Get a physicalevaluaiionby your doctor be-
::hi to pre!,ent injuies. fore startin8 any trainin8 prograln.
8 Srrength Traming for lootball

Delloid
Delioid
Blceps brach i
Serralusant€rior Ti ceps br achil
Extemaloblique
Brachioradialis
Gluteus
medi!s
.9 Gluteus
E
I Vastuslateiahs
& Beclusfemoris Sartonus .S BicepsJemoris- l l i ol i bi alband
'ii Semitendinosus
I Vaslusmedialis
5 Sernimembranosus
I
S tibiatisanterior
Soleus

Figure 2.1 Muscles of ihe hum bodv. F.ont view (a) and backvi.w (b). Nots. Frcm H tth/Fit esslnstuctar's Handbaak
(pp.40-41)byE.T. Hoa'ley md B.D. Franks,1986,Champaign,lL: llummKinetics. CoDaight 1986byE.T. Howley
and B.D. Irdks. Adaoted bv permission.

2. Train only in the presenc€ of a qualified Good techniqueis more important than the
coach. Do not train alone. nmountof weight you use,so al$ays lift cor
3 . Consult $,ith your coarh before you begin, rectly. As time passes,the lveight s,ill in
dnd continuelo con-ul B itl. him throuSh
out the prcgram. If you have anyquestions, 6. Ifyouhave previousinjuries,you \,!'iI proba-
ask him. bly have to modjfy the proSram to accom-
Train withpartners sotheycan spot foryou. modate your injured areas. Consuli $'ith
lruper i. impurtdnl.\potier. .rrc your coach and your train€r or doctor.
"polling
iher€ to assistin cas€vou have difficulty.
YourOwn
Designing
Program

T)
h, a spotter, or spotters, until you are cornfortable
l-rcforc you lhe
-ldrt
:_ --:: asscssyour preseni strength level for pcrf.'rring thr q\Frci.c.Do nol try tu delerrrinF
your personalbestuntil you fully un derstandhor^'
to do an exercise.
Under the guid:nce of your €oach, determne
your strength level. Do not iry to outdo yourself
YOUR
DETERMININC in this finding phase.Justgeta generalideaof vour
LEVET
STRENGTH pre'erl .rr(nBl\ in ed,h e.erL-e Y.,ur dte .i,.e
ind B(neticpolFnt.ai delermine\ our.rrrlinSle\ el.
: :are been tfaininS recently, determininB A 16-yearold $,eighing180pounds will probablv
: .::ength level is simple.Takeyourbesi effort start at a higher lev€l than a 14 year-old who
- .::r €\ercisefrom yo r most reccnt t'orkout weighs '140pounds.
- ..: This is youl pfesent personalbcst. For ex'
.-: . ii vour rccentbestin the benchpressis 240
.. -..ri. liour presentpersonalb€st in the bench
Core Exercises
:-..: rj 2,{0pounds. To determine your strength level fof a partrcular
' . u do noi know your personalbest in a Par- cxercise,refei to the follorving steps:
- , :: e\€rcise,get a calculatedpersonalbesi by
'1. Do 10repetitionsof the cxercisewith just the
,- .: rhe chart in Appendix D. For example,suP-
:. .. rour recent best in ihe incline press is 200 bar. Rest for 2 minutes.
., i..is for five reps. On the personal best con- 2. Add 10pounds on eachside and do 10more
.'-:.'n chart(seeTable3.1)look to column5 (five repetitions. Rest for 2 minut€s.
'::: go down this column to the number200,and 3. Add another'10pounds on eachside and do
rn ncrossto columlx1. Column 1 shows 220, 10 more repetitjons. Ilesi for 2 minutes.
' :! li your calculatedpersonal best. 4. Coniinue this processuntil you cannot do
.: \ou havenever strenSih-trainedor pe*olmed 10 full rcpetiiions.
: :.uticular cxercisebefore, you need a startinS 5. The last weight at \,'hich you can compl€te
r :rt Study the proceduresfor eachexercise(see '10repetitionsbecomesyour strength level.
:_ rriers 9 and 10) and practiceh'ith a coach anct Using this weight and the number of reps
10 Strength Training for Football

Table 3.1
Sample Personal Be6l Convercion Chat

Nmber of rep€iitjons
10 65

160 't70 180 185 t90 795 200 205 210


't70 180 185 190 t95 200 205 210 2\5 220
175 185 190 195 200 205 210 215 220 230

you completed (10), find your calculated first three training cycles,you will set goalsto im-
single rep maa using Appendix D. prove strentth. Your toal for the in-s€asonwillbe
6. Continue the sameprocessfor eachcoreex io maintain th€ strength you have gained
Remember,strength protress will vary Sreatly
7. Do not do more than three €xercisesper day. from one personto the n€xt. IIyou ar€ in youf 1st
Ifyou need to find your strength level in six or 2nd y€ar oI stren8th training, you will achieve
exercises/do thre€ on one day, th€ other {onsiderabl€strength Bainsffom one cycle to the
three on the next. Spreadthe exercisesoui next. You a1Estill a novice in strength training, and
io be sure you 8et enough rest. your body is getting used to the weight and the
8. The 45lb Olympic bar may be too heavy for technique-You havemore rcom for improvement.
you. If it is, use a standard bar, $'hich If you are in the intermediatelevel of strength
weighs only 20 pounds, until you are strong training (if you have been liftint for 3 or 4 y€ars),
enough to use the Olympic bar. your progress will be slower ihan in your 1st 2
years.You have passedthelearningsiaSeand are
AuxiliaryExercises closer to your strength potential. At this level,
gains requie more work.
To find your strength level for each auxiliary er- Be realistic when setting Boals. The goals should
ercise, {ollow the sameprocedure. Begin with very be challengingbut attainable.In your core upper
Light weights (5 to 10 pounds) and do 10 reps. Add body exercises,set goals 10 to 15 pounds more
a total of 5 pounds (2.5pounds on €achside) and than pre.entbe.t. lorlowerbodl erer,ise".
do another 10 r€ps. Continue to increase the goals'our
shouldbe20 to 30 pounds more than present
weight by these increments until you cannot com- best. For the power clean and the hith pull, set
plete 10 rcps with the weight. Always rest 2 min your goals at 10 to 15 pouids more.
between sets. The last weight you can perform lor For example, if )'our present pe1sonalbest in the
10 reps becomesyour new pemonalbest. You do bench press is 220 pounds, you might s€t a 8oa1
not have to convert your strength level for an aur- of 230 pounds for your nert cycle. If your cycle
iliary exerciseto a calculated personal best. Use fte goeswell and you do 235pounds at th€ €nd of the
auxiliary exerciseweight progression chaft in Ap- cycle, great. You surpass€dyour goai. For your
pendix C to get the proper progression. (Seechap- next cycle, your Soal might be 250 pounds (new
ter 4 for directions on how to use this chaft.) personal best of 235 pounds plus 15 pounds).
You do not have to set goals for the auxiliary
exercises.These exercisessupplement the core
SETTINGGOATS exercisesand help develop total body strenSrh.
You $'ill lvant to increasethe weights for the aux,
Now that you have assessed your presentstrength iliary exercisesas you get strong€r, bui the in-
level, set goalsto be achievedby the €nd of each cred.e.<houidbe.mall. lollou the d'rection5in
training cyde. S€t goalsfor one cycteat a dme. At chapter 4.
the end of one cycle,setgoalsfor th€ next. For the
StartingYour Program

TI
hi. program f"r de- to improve your max. For this reason,each cycle
- , ..: r.italbody strengthemphasiz€sthe bench begins r'r'ithseveralsetsand reps using moderat€
r-^- ::.i squat, and pow€r clean. Th€sethre€ weights and progressesweek by s,eek, reducing
rhe mo.l imporlanlfor developing the number of rcps and increasingthe weights.
. _:;1.ltrength. For optirllal gains you should not liJt heavily in
ea€h exerciseevery day. In this progam most corc
exercisesare done at difier€nt int€nsities (percenr
TRAININGCYCLES ages)throughout the we€k. SpreadinSthe work
load throuShout the week and allowinS your
musclesto r€st should lead to b€tter r€suirs.
-: :farningyear is divided into four cycles:off
: L oflseason II, preseason,and in-season Allintensities foi the coreerercisesarebasedon
-- percentagesof the goalsyou set for yourself. This
-€ :ble'1.1).
way, you get the most out of each workout. The
percentageswill guide you to work at yoll o?rt
Table 1.1 pr,,,. b!eryone differsin .trength.so ju5t u\jng
Dulation oI Each Trainil8 Period general weights will not do. By settint personal
goals and using the perc€ntagesgiv€n, you will
have a proSram that is just for you.
Training periods Chapters5 throuSh 8 provide forms for you to
fill out to record your pe$onal training log. Your
c!c]e 1 off'season I training log will give you the exercisestobe done,
clcle 2 off-season II the number of setsand reps, and the intensity for
eachexerciseon eachuaining day. You need only
lo fill in the blanLsusint the dirRtions tiven in
the section "RecordinS Your Workout" later in this
1r:r Periodsroy vary from oneprcgramto another. chapt€r.
At th€ end of each training cycle, you will test
to seeiJ you have met the goalsyou set at the be-
lhe goal of each trainiry cycle is to reach a $nning of the cycle. Testing, a vital part of this
.::her personalbest ('nar) by the €nd of the cycle. proSrdm i. e\plainedlaterin thi5 chapter.
. .achiev€a stront max, you need to build a solid B€twe€ncyclesyou will have I to 4 weeksof no
r:ie The longer the cycle,the better your chance structur€d training. This phase, calleddcfte /esf,

1l
12 Shength Train,ns fo, foorball

r5 rmportdntro traininS Durint thi_ rime you tht peretltages


+uuld:tdya(tive bv tiltinSat d tiShtinren\itybur lor each1L)oltorl.(For instructionson
how to sei your 8oals,s€echapter3.) To illusrrar€
oo nofiouos d LuredproSrdm.\ oLJmdyeven how this isdone, we'ltuse thtfolowing exampte:
-tru!
find thdl tor vou completareri,. nece5rary. Whal
is most importani is rhat you are fresh and ready
Exercise personat
Besr N€wpersonat
Coal
to work hard when you starta new traininScycle.
Use schoolclosings,holidays,or vacationsas your
Bench press 285 300
activerest periods.Consuttr't,ithyouf coachatout
Backsquat f75 400
wh€n to start and end each cycle_
244 250

RECORDING In this example,yourpersonatbesrin ihe bench


YOURWORKOUT
Pre." ir 28cpoundsdnd ]our Roalrs 110pounds
It is easy to compiere each workout pjan by filling All ben.h u orloul. for thi. cy;le t\ ilt be bdsedun
the 3001b goal.
in the bianksin your daily lot. Jusrusethe folow-
Tool \,ourdaily\orluul toseewhdte\eKi5e.
ing guid€lines: "t
are to be done, the sets and reps, and, most im-
L Choo\e onp of thF tv\o lifrins routine.. Portantly/ at what percentagesof your goal. A
2. Wrrte rhe date on ea,h worlouL plarr. day's suggestedworkour might include threecore
l. l-illin the blant" on d daiJvor n eei r1 oasrr exercises,using the lollowing sets, reps, and in_
LJonot qetro.'fdr aheddin tijlinglhe blant5
roryou may needtu modilyyuurgameplan.
4 L \e rhechartsin Appendri;r B d;cl C r; Eenchpress _ x 8
tel
the exactweight for each ererciseand ea:h
5
set. Enter those numbers in the spacespro
vided 5
5. Room is l€ft at the bottom of eachddy s rog 5
lor vou ur your (odchto add othere\er,ise5. 5 \75yo)
The-ecan be e\erciseslo strengthena pre\ i Back squat 8
ous mjury or to conect a muscular im
balance.or you mitht inctude.n e\ercise 5
specificto your position or one for an area 5
that you simply want to do more work on. 3
6. After you complete the sets and reps for 3 (80%)
each elercise,checkth€m oII, showir8 you
have done them in tull withourmissn,t any 8
thing. Ih€n you are ready to do the in 5
(rea5cdweight in lhe ne\t sorloul 5
7. II )..'u .annol completedll the ser_ur reps 3
at the prescribed weight, do not panic. Refir x3
to th€ section "\\ahat if the Weights Are Too
x 1 l95ak)
Heavy?" later in rhis chaDter.
8. lf lou (dn do dtt thy set; dnd rep5dt lhe
Ihe ftust step is to record the heaviestwergnr.
prescribedweiShtand rhe wortout is too -Look in Appendix A to
easy, seethe section ,,What If the Weights find the heaviestset with
the pounds shown at that particular percerrage.
Are Too Light?,, in this chapter.
Remember.the percenldSe rhorn j. for the /r)/
/7rrrusel.For e\dmple il our ben(h-pres.godl r.
)
Recordingthe Core Exercises 100pound5.75ooof 300i\ 22s 50 your td-t \er ur
five.rcpsshouldbe done at pounds.For a squar
At the stad of each cycle, you shoutd have record goaiof 400pounds, rhe]astserof threereps should
ed your personalbe"t {usudllydone rn lhe pferi be done at320 pounds (80o/D of 400).For a power
ous cycle)for each exerciseatong with youi goal ciean Soal of 250 pounds. the lasr set oI ;ne rep
for the present cycle. you -oi usi your goalsto set should be done at 240 pounds (95% of 25(,
(092to 0/096)
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Toble 4.5
:ample Weight P.ogressionCh.n for Auriliary Exer.i*s

Sct 2 Set l

30 35
35 /10
,10
45
50 55
50 60

i .-::u \e r c l e a n . T he test Usingthe PersonalBest


-..1 ior ihc n€xt cl'cle.
-:: !o.r1\
best strength
ConversionChart
- :. :e.rih voLrr
. ..r.,' n s ti rts , rv h e n i t i s most This chart is a good guideline of what your sinSle
attemDtwould be, basedon the numtar of rePeti-
- r : ! rlr nla] even Sain more tions ;ou did ai a particularweight The numbers
. :. rh € u P Pe r b o d Y . at the top of the ihart are the numbeJ of rePeti-
.: -:. re € n rl y i n th e w e e k rvhen tions completed.Under your numb€rot rePetnons
I rle€krnd oi rcsi. If ]'ou are find the amount of weight you used. Then look
acrossto the last colunm on ihe nght That num-
:: . ji\, but )ou*'ill not 8etthe ber is your calculaiedPersonalbest
:=i: lhr Power dean on one qay, supoo.e! oLrdid 22lrpound\ lor fi\ e rePetitions
.. :.it the benchPressand the t.",t .rLC"iulnn 5 rn t;ble,l h and folloh du\^n
' :..1(l.v; \'our!ill getmuchbet to 220.The number in the Iar right column is 250,
so 250 pounds is your calculatedP€rsonal best

'€fi:n.: \let hods


: ::h.rds of testing; both of which YOURWORKOUT
MODIFYING
Even with the b€st laid Plans, you mav run rnto
' ' ' r n' "' l \ "m n' ' n $d) 't t r c 'l situations where vou need to modi{y your
' . nlax testinS,afterdoing several pr.'gram: Ihe horloul Ind\ be
. r !et! \ou lilt as much as You can
-:1. -flcnBlh-trd'rin8
tu.Jdirri,ull nr roo ea.y lor )"u io bcneliLfromi
' . :.:eiiiion your schedulemaybe interruPted,causingyou to
lesling, afier doinS the rvarm_uP miss training days; or an injury may slow your
.. rr.ibout 85o/oofyour PersonalSoal progress-This section addressesthese Problems
: :: nanv rePsasYoucan lf You can ind offers possibleways to r€solve th€m
. :cPs at this PercentaSe/]'ou have
. i r olrr 8oal. lf you can do only three
: :rc lioal has notbeen reached.lf You What lf the WeightsAre Too
: :r,( than five, You have suPssed
: .:, Lse APPendixD io seewhat vour Heavy?
At some time you may find that you cannot ke€P
. . u \'ill test onlv three of your core up with the workout. You may be fallinS trehind
r \ ill need to use the Pcrsonalbest in one or more exercises.This canhappen to any-
- :,rirt in Appendix D to find your cal- one, even the most exPeriencedlifter i{ho trains
. - .. Ibe+ for rhe,'iher\,tn e\erci\F' diligently.
:.r ialculatedpersonalb€st as a basefor First, let's define fdlliug ,er;nd. If one day you
were supposedto do five rePs in the last set of a
Table 1.6
Sample Pesonal Best Conversion Chad

10

185 195 200 205 210 220 225 23n 24n


190 200 205 270 220 230
200
235 240 250
210 275 220 230 240 245 250 260

heavy rv€ight but could just do four, that is not


falling behind. ff this happens, jusr keep on go
What lf I MissTrainingDays?
ing. It is probably just a daily low. But if in t;o When you participate in a comperitivesport like
or three consecutiveworkouts of the saureexer_ Iootball, you cannot afford to miss t/aining days.
crse_yoficannot complete all the sets and reps, you As my coach told me when I was an aspiring
are fallinS b€hind. Forexample, Ior the last set of Olympian, "ff you do not train today, som€one
the bench press yo1l were supposed to do five some\4,here is training and is SaininSan edge on
hea\,y rcps with 450pounds bur did only fcJu.reps. you." Do everlthinS inyourpower ro avoid miss
The fo owing week you were supposedro do five ing training days and to be consistent i[ your
reps at 260 pounds in the last set bur did only workouts. Unfortunately, circumstancesbeyond
three. This is Ialling behind becausenow there is your control (sickness,injuries, family varations,
a Pattern, etc.) will force you to miss training days_When
When this happens, you musr d/op your this happens, adjust your training schedule ac-
_ Soals
by 5 to 10 pounds. If your goal in the bench cordingly. For example,durinS an 8-week train,
iress
was 300pounds, drop ii to 290 pounds andbase in8 cycle, you go on a vacarionwith your family
iuture workouts on this new goat. The week_by_ for2$cek". \ou mrssl^ee|"4 and coi)ourcyctc
week percentageincreasesand the s€ts and reps when vou relurn,)ou cdnnoriust tump into the
scheduled should not change. Aange only yiur !\orluut lor Weel 6 and e\pect lo do he . \ou
need to backtracksomewhat.Tabte4.7show5you
Th€rc ar€ many reasonsfor fa[ing behind. Usualy what percentageto resume your workout at, based
.
rs ls becausegoatswere sei too high. Whateverthe on r^'hereyou would have been if your workout
r€ason,you must adapt to the changeso that fu_ had not been interupted.
ture workouts will be productive (you,ll do aI sets Becauseyou missed workouts, you will not be
and reps) without taking th€ chanc€of burnout able to go as heavily as planned in the last 2 weeks.
and intury. Ihb.bill help vou get to the lestin8 Consult with your coachto make the proper ad
ddte lresh dnd able lo performdt your be\I.

What lf the WeightsAre Too What lf I Am lnjured?


tight? Footbatlis a physical spoft with a lot of contact.
By its natur it has a liiSh€r incidence of lrjury
You may find lhdt the t\ortout for an erercrser, ihan most other sports.Any injury can slow your
too.easy.You can do all the heavy sets and reps strength progress.Even an injury that occured
with no problem, and you think you could do durin8 lhe sed\on miSht dffect vuu dLrrinSlhe
more. If this happens for hvo cons€cutjvework, follot\ing oflseason of sirength rrajning.
outs with the same exetcise,you may have set ll yuu 6el ini!u-edyou wrll hJ\e to modil) your
your goals too low. training plan. For example,ifyou have a knee m,
To remedy the situation, add5 to 10 pounds to
iu,y. \ou mighLnor oe dbletu do baLt.quar. bul
your goal. For example, your workouts for the DacK F\eftrse.n.t reLdted to the Inee{e.8..benchpres..
squat w€re based on a goal of 400 lb. Add 10 Incttnepre--l can progre!\ normallv.A. fur rhe
pounds to your goal and baseall future *,orkout l,'ser body. tollut\ tie dd\ice oo,ror
number>on 110 pound- Here dgdin, rhe ret, trainer.and.odch.Whenvuu ha\efuti)"f 1or-,
,e,ove,ed.
reps, and week\percentaSe increaseshould sray
) ou rhouldbe ablelo resumerrdrrungin tharared
the sarr.e.Changeonly yaw goal. and io fo ow the guidelines in this book.
Starting Your Program 17

Tebb 4.7
S.mple Traintna Schcdul€ Modiftcation

7a% 78%
W€€k 2 82% 82%
Week 3 85% 85%
87%
Week 5 %
% 87%
97% 90%
Testing Testing
I Workout
Off-season

.r
f hii ttrst.v.le.hould Nolu sef |lre goals )'ou want to achieveby the
' ::: -rfiool is backin sessionand end o/ tfie .r''cle. Be reasonab/e rn settng goals
-. :. sFrint breakor at the start Make them challengingbut not unobtainable Your
' . -.rmft€ *trkout
js for 9 weeks goalswill beused to calculatehorvheavily you uill
rrl for testint. I'our school
If train during this cycie.
. - . : s eeks for training, deletc As fl,r your auxiliary exercises,11semoderate
i - : - :he Program lf )'ou have onlY $ershr, Jl lir.l ,bd-ed,'nuhdt \. J hdfe d.ne in
: : .l{rl.te\\:eek 2. Besurc to con ll-e pdr dnd proc,re--$hen \uu.rn. t.'ll 'hin8
. ::. r hen modifying ihe r{ork the direction in .hapter 4.

trerci* Besl NewPereonal


Personal Coal
:. : th€ lear tomakebig gainsin
: .,ur time and energyshould be
in
i:j' traininS.If iou particiPate Backsquat
: - -
:::.etbill, r\aestling,etc.),You'il]
:- :r: pr.rgram.Consulih'ith !'our
: : i ..rFP\' medlum so vou can Par Behlnd{he-neck
.:,,rt and corltinue youl Physical
H gh pull

\ \ O R K O U TG O A L S WORKOUTCHARTS
:. - r.rl b€stfor the exercises that ilere Pages22 35 contain the workout chartsyou'll fol-
:.: :ulried personalbest for all of the low for yorlt first off'season workout You may
- .::::.er ih€ numbcr shor-rldrepresent choose either the split routine (MTuThF) or the
:-.:::rrn pcrsonalbest. total body routine (M\\T).

27
Off-Season I
Split Routine
Mondays

Date:
Exercbe Week 1 W€ek2 Week3 W€ek 4 W€€k 5

Inclinepress -x 10 -x 10 10 10 10
-x -x -x
-x 10 -x 10 -x 8 8
-x 8 -x
-x 10 -x 10 -x 8 8
-x 8 -x
_ x 10 (50%) -x 10 (5s%) -x 8 -x 8 -x 8
-x 8 (60%) -x. I (62vo) -x 8 (65%)
Benchpress _x 10 10 -x 10 10 10
-x -x -x
-x 10 -x 10 -x 8 -x 8 8
-x
-x 10 -x 10 -x 8 -x 8 -x 8
-x 10(s0%) -x 10 (60%) -x 8 -x 8 -x 8
-x I (a%) -x 8 (65%) -x 8 (65%)
Shoulder -x 10 -x 10 -x 10 10 10
-x -x
shruqs
- _x lu -x 10 -x 10 -x 8 -x 8
-x 10 -x 10 -x 10 -x 8 8
-x
Bicepcu s -x 10 10 -x 10 10 10
-x -x -x
-x 10 -x 10 -x 10 -x 8 -x 8
-x 10 -x 10 -x 10 -x 8 8
-x
Dumbbell flys -x 10 -x 10 10 10
-x -x
-x 10 -x 10 -x 10 -x 8 -x 8
-x 10 -x 10 -x 10 8
-x 8 -x
Dips _x_

_x_
Additionalexercises:

22

\
Off-SeasonI
Split Routine
Mondays (continued)

Date:
Ererci3e Week 5 W€ek7 Week8 Week 9 We€k10
Test w€ek
Incline press -x 10 -x 10 10 x8
-x
x8 -x8 -x 8 -x 5
-x6 -x 5
-x6 -x6 -x 3 (e07o)
-x 6 (57%) -x 6 (70vo) -x 5 (75%)
B€nchpress -x 10 -x 10 -x 10 -x 8
-x 8 -x8 -x 8
-x 6 -x 5
-x 5 -x 3 (800,6)
-x 6 (OYo) -x 6 (70Yo) -x s (75%)
Shoulder -x 10 -x 10 -x 10 -x 10
shruts
-x8 -x8 -x 8 -x 8
-x 8 -x 6 -x 6
Bicepcurls x10 -x 10 -x 10 -x 10
-x8 -x 8 -x 8 -x 8
x8 -x6
Dumbbell flys -x 10 -x 10 -x 10 -x 10
-x 8 -x 8 -x 8 -x 8
-x 8 -x6 -x 6
Dips

Additional exercises:
Off-Season I
Split Routine
Tuesdays

Date:
Exercise Week 1 Week 2 Week 3 Week4 Week 5

Backsquat \I0 _/ 10 _, lu 10 10
-x -x
_\10 xl0 _.b -x 8 -x 8
-/ 10 - \t0 _\b -x 6
_.10( %) _< l0 (60%) _ \5 -x 4 -x 4
-x 8 (70%) -x 5 (72%) _x 5 (75%)
_x 8 (- 40) _x 8 (- 40)
-x 8 (- a0) _x 8 (- 40)
High pull -x8 -x8 -x 5 5
-x -x 5
-x5 _x5 _x5 -x 5 -x 5
-x5 -x5 -x 5 -x 5 x5
-x s (s0o6) _x 5 (5s%) _x s -x 4
-x 5 (60%) -x 4 (62%) _x 4 (67%)
Walking - x 5 -x 5 -x 5
luns€
. :. _xo -x6 -x 6 -x 5
leacnreg)
-x6 -x 5 -x 5
Backraises -x 10 -x 10 -x 10 10 10
-x -x
-x 10 -x 10 -x 10 -x 8 -x 8
-x 10 -x 10 10 -x B
-x -x 8
Standingheel _x 10 -x 10 10 10 10
-x -x -x
raises
XI U -x 10 -x 10 -x 8 -x 8
-x 10 -x 10 -x 10 8
-x -x 8
Neck _x 10 -x 10 10 10 10
-x -x -x
resistance
xlu -x 10 -x 10 8
-x 8 -x
q+-r,n.n,n.k

-;-

Additional exercises:
Off-SeasonI
Split Routine
Tuesdays(continued)

Date:
Exercfue Week 5 Week 7 W€ek8 Week 9 Week 10
T€st we€k
Backsquat -x 10 -x 10 -x 10 -x 10
-x8 -.8 -r8 -r8
-x5 -t5 -x 5 -\ 5
-x 3 -t3 _\2 _x2
-x 5 (n%)-x 5 (80%) -x 3 (8s%) _x 3 (90%)
-x8( 40) -x 8 (- 4 0 ) -x 6 (- 4 0 )
-x 8 (- a0) -x 8 (- aO) -x 6 (- a0)
H'Sh pull -x5 -x5 -x 5 _x5
-x5 -x5 _x5 _x5
........-.'.x4 -x4 -x 3 -x 3
-x3 -x3 -x 3 -x 3
-x. 3 (679.) -x 3 (7o1o) _x 2 (n%, _x 2 (80%)
Walking -x 5
-x4 -x 4
{eacnreg,
-x 5 -x 4
Back raises -x 10 -x 10 -x 10 -x 10

-x8 -x8 -x 8 -x 8
-x 8 -/6 -' 6 -{ 6
Standingheel -x 10 -\ l0 -x I0 -, l0
raises v8
x6 -/8 -x 8
-x8 -.'' . . _ x 5 -\ 6 -x 6
Neck -x 10 -x 8 -x 8 - x8
rcsistance
Xb - x6
Sit-upcrunch -x-

Additional exercises:
Off-SeasonI
Split Routine
Thursdaya

Date:
Erercis€ We€k 1 Week 2 W€ek 3 Week 4 Week 5

Benchpress -/ 10 -x l0 -/ l0 _x 10 _x 10
-x 10 -x 10 _x8 -x 8 -x I
-x 10 -x 10 _x8
-x 10 (55%) -x 10 (6s%) _x 8
_x 8 (70%) _x 6 (72%) _x 6 (75%)
_x 8 (- 30) _x I (- 30)
_x 8 (- 30) _x 8 (- 30)
Behind-the- -x 10 -x 10 10 _x 10 _x 10
-x
neck Press
-x 10 -x 10 -x 8 -x 8 -x 8
-x 10(55%)-x I0 (55%)_\ I -x 8 -x 8
_x 8 (60%) _x 8 (52%) _x 8 (65%)
Bent-overrows -x 10 -x 10 10 _x 10
-x'1.0 -x
-x 10 -x 10 _x 10 -x 8 -x 8
-x 10 -x 10 -x 10 -x 8 -x 8
Alternate _x 10 -x 10 _x 10 _x 10 _x 10
indine dumb-
b€ll presses -x 10 _x 10 -x 8 -x 8
-x 10 -x 10 -x 10 _x8 -x 8
Bicepcurls -x 10 -x 10 10 10 _x 10
-x -x
-x 10 -x 10 _x 10 _x 8 -x 8
-x 10 -x 10 _x 10 -x 8 -x 8
Wrist curls -x 10 -x 10 _x 10 _x 10 _x 10
-x 10 -x 10 _x 10 -x 8 -x 8
Additional exercises:
sflftre
Th|8rd.F {.di..O

D*e:
EEti3. Week 5 Week 7 W€ek8 Week 9 Week 10
Te6t we.k
landr press x10 x10 -x 10 -x 10
-x8 -x8 -x 8 -x 8
-x 5 -x5 -x 5 -x 5
x3 x3 -x 2 -x 2
-x s (78%) x s (80%) -x 3 (8s%) -x 3 (90%)
-x 8 (- 30) -x 8 (- 30) _x 6 (- 30)
-x 8 (- 30) -x 8 (- 30) -x 6 (- 30)
b+rtF x10 x10 -x 10 -x 10
d, Ftss 8 8
-x -x8 -x -x 8
-x 6
-x 6 (6Yo) -x 6 (70%) -x 5 (72Yo) -x 5 (72Yo)
kcgrsr's _x 10 -x 10 -x 10
X8 -x8 -x 8
-x 8
JErrr x10 -x 10
d
-x 8 -x 8 -x 8
F.5
-x 8 -x6 _x6
_x 10 -x 10 -x 10
x8 -x8 -x 8
-x8 -x6
-x 10 -x8 -x 8
x8 -x6 _x6

27
Off-Season I
Split Routine
Ftidays

Date:
Exetcfue W€ek 1 W€ek2 Week3 Week 4 Week 5

-x8 -x8 -x 8 -x 5 -x 5
-x5 -x 5 -x 5 -x 5
-x 5 -x5 -x 5
-x 5 (60%) -x 5 (6s%) -x 5

-x 5 (68%) -x. 4 (72Yo) -x 4 (7s7o)


Back squat -x 10 -x 10 10 8 10
-x -x -x
-x 10 -x 10 -x 8 -x 8 -x 8
-x 10 -x 10 -x 8 -x 8 -x 8
-x 10(55%) -x 10 (60%) -x 8 -x 8 8
-x
-x 8 (64%) -x 8 (66%) -x 8 (68%)
[€g curls -x 10 -x 10 10 10 10
-x -x -x
-x 10 -x 10 -x 10 -x 8 -x 8
-x 10 -x 10 -x 10 -x 8 -x 8
Leg -x 10 10 10 10 10
-x -x -x -x
-x 10 -x 10 -x 10 8 -x 8
-x
-x 10 -x 10 -x 8 -x 8
Oblique twists -x 10 -x 10 -x 10 -x 10 10
-x
-x 10 -x 10 -x 10 -x 8 -x 8
-x 10 -x 10 -x 10 -x 8 -x 8
Neck -x'1.0 10 10 10
-x -x -x
-x 10 -x 10 -x 10 -x 8
-x 8
Sit-upcrunch -x-

Additional exercises:

2A
Off-SeasonI
Split Routine
Fridays (continued)

Date:
Ereicise We€k 5 W€ek7 Week 8 Week9 Week 10
Testweek
Power clean -x 5 -x5 -x 5 _x5
X5 -x5 x5

-x4 -x4 -x 3 -x 3
XJ -x3 -x 3 -x 2 ('n%)
x 3 (80%) -x 3 (82ok) -x 2 (85%)
Backsquat x10 -x 10 x10 -x 8
-x8 -x8 -x 8 -x 6
...-...._x6 -x6 -x 5 -x 5
-x6 -x6 -x 5 -x 3 (8 5 % )
-x 6 (72%, -x 6 Qsq.) -x s (80%)

Leg curls -x 10 -x 10 -x 10

-x8 -x8 -x 8
-x8
Leg -x 10 -x 10 -x 10
extensions g
_x -x8 -x 8
-x8 -x6 -x 6
Oblique twists -x 10 -x 10 -x 10

-x 8 -x8 -x 8
-x8
Neck -x 10 -x8 x8
resistance g
_x -x6
Sit-upcrunch -x-
-x-
Additional exedies:

29
Off-SeasonI
Total-BodyRoutine
Mondays

Date:
Exercise Week I Week 2 Week 3 Week 4 We€k5
B€nch press -/ l0 - < l0 _. t0 10 10
-x -x
_. l0 _\10 _.8 8 8
-x -x
-x 10 _x 10 _x8 -x 6
-x 10 (50%) x 10 (6090)_x 8
-x 8 (68010) -t 6 Q2qo) -x 6 (77o/o)
-x 8 (- 30) -x 8 (- 30)
-x 8 ( 3 0 ) -x 8 (- 30)
Backsquat _/ l0 _ 10 _. l0 10 10
-x -x
_. l0 _z 1 0 _<B -x 8 -x 8
_/ t0 _/t0 _x8 -x 8 -x 8
-x 10 (50%) _x 10 (6070)_x 8 -x 8 8
-x
_x 8 (65%) _x 8 (5870) _x 8 \70ok)
Incline press -x 10 -x 10 _x 10 _x 10 _x 10
-x 10 _x 10 _x8 _x8 _x8
-x 10 (50%) -x 10 (55%) _x 8 _x 8 _x 8
-x 8 (60Yo) -x 8 (62Yo) x 8 (6s7o)
Benfoverrcws _x 10 -x 10 x10 10 10
-x -x
-x 10 -x 10 -x 10 -x 8 8
-x
-x 10 -x 10 -x 10 -x 8 8
-x
Leg curls -x 10 -x 10 -x 10 10 10
-x -x
-x 10 -x 10 -x 10 -x 8 -x 8
-x 10 -x 10 -x 10 -x 8 -x 8
Bicepcurls -x 10 -x 10 x10 10 10
-x -x
-x 10 -x 10 -x 10 -x 8 -x 8
-x 10 -x 10 x10 8
-x -x 8
Standingheel -x 10 -x 10 -x 10 x10 10
tarces -x
-x 10 -x 10 -x 10 -x 8 8
-x
Neck -x 10 -x 10 10 10 10
resistance -x -x -x
XI U -x 10 -x 10 -x 8 -x 8
Silup crunch _x_

_x_
Additional exercises:
30
Off-SeasonI
Total-BodyRoutine
Mondays (continued)

Date:
Erercise W€ek 6 Week 7 W€ek8 Week9 Week 10
Test week
Benchpress -x 10 -x 10 -x 10 -x 10
-x 8 -x8 -x 8 -x 8
-x5 -x 5
-x 3 -x3 -x 2 -x 2
-x 5 (nok) -x s (8070) -x 3 (8s7o) -x 3 (90%)
-x 8( 30) x 8 (-3 0 ) -x 5 ( 3,0)
-x 8 (- 30) -x 8 (- 30) -x 6 (- 30)
Backsquat x 10 -x 10 -x 10 -x 10
xg -x 8 -x 8 -x 8
-x 6 -x5 *x6
-x6 -x 5 -x 5
-x 6 (75%) -x 6 (n%) - x 5 (e,0%) -x 5 (82%)
Inclinepress -x 10 x10 -x 10 -x 10
-x8 -x8 -x 8 -x 8
-x6 x6 -x 6
-x 6 (68%) -x 6 Q0q.\ -x 5 (72%) -x 5 (75E)
Bent-overrows x 10 -x 10 -x 10 -x 10
-x8 -x8 -x 8 -x 8
-x8 -x6
Le8 curls x 10 -x 8 -x 8 x8
-x8 -x 8 -x 8 -x 8
x8 -x 5 -x 6
Bicepcurls -x 10 -x8 -x 8 -x 8
-x 8 -x8 -x 8 -x 8
)<g -x 5
Standingheel -x 10 -x 8 -x 8 -x 8
ra$es
Xd -x 6
Neck -x 10 x8 -x 8 -x 8
rcsistanc€ x 8
Sit-up crunch -x-

Additional exercisesl
Off-SeasonI
Total-BodyRoutine
Wednesdays

Date:
Etercise W€ek 1 Week 2 Week 3 Week4 Week 5

Power clean -x8 8


-x8 -x -x 5 -x 5
-x 5 -x 5 -x 5 - x5
-x5 -x5 -x 5
-x 5 (60%) -x s (65%) -x 5
- x4
x 5 (68%) -x 4 V2qo) -x 4 (7sYo)
In€line press -x 10 10 10
-x -x -x 10
-x 10 -x 10 8
-x 8 -x -x 8
-x 10 -x 10 -x 8 -x 8 -x 8
-x 10(55%) -x 10 ((0%) -x 8 8 xg
-x
-x 8 (6590) -x 8 (68%) -x 8 (70%)
Walking _ x 5 -x5 -x 5
lunge
-Y )
{eachleg) -x 4 -x 4
-x5 -x5 -x 5 -x 4
Bent-overrows _x 10 10 10 10 10
-x -x -x -x
-x 10 -x 10 -x 10 -x 8 -x 8
-x 10 -x 10 -x 10 8 8
-x -x
Tricep _x 10 10 10
-x -x -x 8 -x 8
extensions
_x 10 -x 10 8
-x -x 8
-x 10 -x 10 -x 10 -x 8 -x 8
Backraises _x 10 -x 10 10 10 10
-x -x -x
-x 10 -x 10 -x 10 -x 8 -x 8
StandinSheel _x 10 10 10 10 10
rarses -x -x -x -x
-x 10 -x 10 10 8
-x -x -x 8
Neck -x 10 -x 10 10 10 10
-x -x -x
rcsistance
_x 10 -x 10 -x 10 -x 8 -x 8
Additional o(erises:
Off-Sco I
foonody XdiE
Wcddrr: (di*l)

Date:

Exercis€ W€ek5 Wcek 7 Week 8 Week 9 week 10


Test week
Porrerclean -x 5 -x 5
-x5 -x 5
-x4 -x 3
-x 2 (90o/.\

-x 3 (8,0%) -x 2 (82Va) -x 2 (85%)

Incline press -x 10 -x 10 -x 10 -x 10

-x 10 -x 10 -x 8 x8
_x6 _x6 -x 6 -x 6
-x6 -x6 -x 5 -x 5
-x 6 (72'b) -t 6 (75%, -x s (787o) -x 5 (80'/o)

Walkint -x 4 -x 4 -x 4
lunqe
:. -x4 -x 4
teacnreSl
-x4 -x 4 -x 4
Bent-over rows -x 10 -x 10 -x 10 -x 10

-x8 -x8 -x 8 -x 8
-x 8 -x6
Tricep -x 10 -x 10 -x 10 -x 10
extensions g 8 8
_x -x8 -x -x
-x8 -x 6

Back raises -x 10 -x 10 -x 10 -x 10

-x 8 -x8 -x 8 -x 8
StandinS heel 10 10 -x 10 -x 10
-x -x
raises
x g -x I -x 8 -x 8

Neck -x 10 -x 8 -x 8 -x 8
res$mnce g 6
_x -x -x 6
Additional exercises:

33
w
:sasrrraxslPuogrppv

I qrunrr dnJrs
8 x- 8x- 0I x- 0I x- 0r x-
0r x- aJuPlslsal
0I x- 0l x- otx OI X- ItrAN
8 x- 8x- 0I x- 0Lx 0r x-
OI X- 0I x- 0I x- 0t x- 0I x- slmr 3a.I
8x- OI x- 0I x- 0r x-
8X- 8x- 0I x- 0 lx 0r x-
0r x- 0I x- 0I x- 0l x- 0I x- slmr darrg
8x- 0I x- 0I x- 0r x-
8 X- 8x- 0I x- OI x- 0r x-
01 x- 0I x- snlrlqs
0I x- 0I x- 0I x- rapFoqs
8x- 0I x- 0I x- 0r x-
8 X- 8x- 0I x- 0I x- OI X -
0t x- 0I x- 0I x- 0t x- 0I x- sMol ra^o_luoa
(%09)8 x- (%8s)s x- (%9s)8 x-
8 x- 8 r - (%rEt0t <- {%06)0t > -
8X- I x- OI X - or x-
0l x- ssard{rau
0I x- 0r x- 0r x- 0I x- -aq+-prqqag
(%s9)8 x- \VoZqI x- (.609)8 x-
8X- 8x- 8 x- (yoog)
0r x- (%s9)or x-
8 x- 8X - OI X - OI X-
8 x-
0r x- 0t x-
OI X- OI X- OI X - 0I x- ssardqruag
(0' -) 8 x- (0t _) 8 x-
(0t -)8 x- (o t )8 x-
\y.90 9 x- ('/.zL)s x- (./o}z)8 x-
, x- I x- (okzq0L x- (.,66dOr x-
c\- 8x- 0t>- 0t >
8X- 8.- 8/- 0 l r- 0t ^-
OI X- 0T <- 0l - 0t '- 0t <- lenbs1:eg
S IteM t {.aM € IAAM Z letM I {aaM eelJraxa
:alecl

sfpplrC
aul|nou dpog-Jslol
J uosEas-tlo
r dr-{roqr t--
Fri&Fl.-._ra

fate:

Erercise We€k 6 WceL E W€€k 9 We€k 10


Test week
Backsquat _x 10 -x 10 _x 10 _x 10
-x 8 _x8 -x 8 -x 8
_x 5 -x 5 -x 5
-x 3 -x3 -x 2
-x s (n%) _x 5 (80%) _x 3 (85%) _x 3 (90%)
.
-x 8 (- 40) _x8 ( 4 0 ) _x 6 (- 40)
x8(_40) _x 8 (- 40) _x 6 (- 40)
Benchprcss -x 10 x10 -x 10 -x 10
-x8 -x8 _x8 _x8
-x 6 -x6 x6
-x b -x5 _x 5 -x 5
-x 6 (67%) _x 6 l7llo) _x 5 (75%) _x 5 (80%)
Behind-the -x 10 -x 10 _x 10 -x 10
necl Dress
' x6 -x 8 _x 8 -x 8
-x o -x 5
x 6 (62%) _x 6 (65%) _x 5 (68%) _x 5 (7lo/o)
Bent-overrows x 10 x10 -x 10
-x8 -x8 X8

-x8
Shoulder -x 10 x10 _x 10
shruss
" x6 -x 8 x8
-x 8
Bicepcu s -x 10 x10 _x 10
-x 8 -x8 -x 8
_x 8 -x 6
L€8 curls x 10 _x8 -x 8
-x8 x6
Neck _x 10 -x8 -x 8
resrsrance g
_x
qiL1n.r,.n.h

Additional exercises:

15
36 Stren#h TraininS for Foorball

TESTWEEK 7 for rep ma\ tesrintdo ds mdnyrepsdsyou


can with the final weitht. Figureyour cdt_
The 10th week of each routine is devoted to tes! (utdledpersonalbestby usingthe per5ondl
in8. Use.the fotio\^ing bestconversionchart (App€;dj\ D).
Suidetinesand rhe (ha(
provrded whrLetesting your progress. 8. If )ou dre liJLingvery he;\,y heiShts,
Jou
may ne€d more warm_Lrpsets.
1. Test in the presenceof your coach. g. ior yo!r othercore
2. Revie\ the sectionon testrngin (hapter4. e\ercisesthdtyou are not
actually testint (e.9., inctine
r. lnoose between sinde ma\ and rep ma\ Fess). take
your tajt workout weithl and u5eApp:n_
resung methods.
ol\ U lo determineyour Cal(ulated Dersonal
4. R€cord your goal weight.
best
5. U>in8 the core e\ercis; weight proqre<sion
10. Remembet you do not need to test auxiliary
charLin Appendi\ B, f l in rhe weiehtstor
Lhewarm-upsetsteadingup to you; hedvy
11. If you hav_e
mer your 8oals,great. If you,ve
ser/ Just as you would do for a regular
surpassectthem/ even better. II you did not
reach your goais. reevaludLeyour goal_
5. lf durin8 5in8iema\ re5tingvou redchyour
serflng Procedures.
goaland thrn( you (dn do more,tr1 another
single wirh a 5- to 10lb increase '

SINGTT
MAXTESTINC
Powerclean Benchpress Backsquat
X5 _ x8 x8
x3 x5 X5
x2 xf x3
x2 x2
x i (8oal) xl
x I (coal) x 1 (goal)
REPMAX TESTING
Powerclean Bench press Eack squat
_ x5 X8 x8
_- x3 x5 x5
x2 x3 x3
x 3 (9370of goal) x 5 (85oi6
- of goal) 5 (8s% of goal)
II Workout
Off-season

TI hi. ond . Ycle Now set the goals you sant to achieveby the
-e,
ihould start in Mar.h after spring brcak or after end of the cycle. Be reasonablein setting 8oals.
.he siart of spring ball. It should end dght betote Make them challengingbutobiajnabie.Your goals
the end of the school year in early lune. will be used to calculate how heavily you will train
lhi. .dmple wurloul i. lor q weel. of frdtninE durinS this cyde.
plus 1 \{eek for testing. lf your school calendar As {or your auxiliaiy exercises,use moderate
.lkr'{s only 7 'eeks for trainin& delet€ Weeks 2 weiShl-at fir.t {ba.edon $hdt \ou hdved,'ne in
and,t. lfyouhave onlyS weeksfortraining, d€lete lhe pastl and progre.- shen )ou, rn follohing
Week 2 tuom th€ program. Consult with your the direction in chaptei 4.
coachwhen modifying the wotkout plan.
You must continue to improve in strength dur- Exerche Personal Gonl
Best NewP€rsonal
ing this cycle, as you did in the Previous cycle
Most of your energy should be devoted to strength Bench press
lraininS.f yuu participalc in springba[ or d -prin8 Backsquat
spoit (baseball,track, etc.), you l\'i[ have to modjfy
the proSram. See your coach and find a haPPy Inclinepre5s
medium so you can participatein your sPort and B€hind{he-neck
continue yo1ll ph)'sical development.
Dead lift

WORKOUTGOALS
WORKOUTCHARTS
Enter your new personalbestfor the exercises that
were test€d. Also, enter the calculatedP€rsonal Pages38-5l contain the workout chartsyou'll fol-
b€st for all of the other exercises.R€member,th€ low for the secondoff-s€asonworkout. You may
numbers should represent one rrnsle rePetition choose either the split routine (MTuThF) or the
total-body routine (MWI).

37
Off-Season II
Split Routine
Mondays

Date:
ExerciBe Week 1 Week 2 Week3 Week 4 Week5

Bench press -x 10 -x 10 -x 10 -x 10 x 10
x10 x8 x8 x8 -x 8
-x 10 -x 8 -x 8
-x 10 (s5o/.)-x 8 -x 8 x6 -x 5
x 8 (6s7o) x 8 (68%) -x 6 (70ok) -x 6 (72o/o\
Behind-the- -x 10 -x 10 x10 -x 10 -x 10
neck press
-x 10 -x 8 -x 8 -x 8 -x 8
-x 10(500,6)
-x 8 -x 8 x6 x5
-x 8 (5s%) -x 8 (58o/o) -x 6 (60%) -x 6 (62oh\
Dumbbellflys -x 10 -x 10 -x 10 -x 10 -x 10
-x 10 -x 10 -x 10 -x 8 -x 8
-x 10 -x 10 x10 x8
B€nt-ov€rrows -x 10 x10 x10 x10 x 10
-x 10 -x 10 -x 10 -x 8 -x 8
x10 x10 -x 10 -x 8 -x 8
Bicepcurls x 10 -x 10 -x 10 -x 10 -x 10
x10 x10 -x l0 -x 8 -x 8
-x 10 -x 10 -x 10 -x 8
Tricep -x 10 -x 10 -x 10 x10 -x 10
extensions
\IU -x 10 -x 10 x8 -x 8
x10 -x 10 -x 10 -x 8 x8
Wdst curls x 10 -x 10 -x 10 -x 10 x 10
-x 10 -x 10 x10 -x 8 -x 8
Additional exer€ises:

38
Sflir rri-
Mond.6ffi

Date:
Er€rcise Week6 W€€k 7 W€ek E Week 9 Week 10
T€st week

Bench press -x 10 -x 10 -x 10 -x 10

-x8 -x8 -x 8 -x 8
-x6 -x 5
-x5 -x 4 (8s%)
-x6
-x 6 (75%l -x 5 \78%\ -x 5 (80%)

Behind-the- x10 -x 10 -x 10 -x 8
neck press
-x8 -x8 -x 8 -x 8
x6 -x6 -x 6 -x 5
-x 6 (60'k) -x 5 (68%) -x 5 (701o\ _x 3 (85%)

Dumbbell flys 10 -x 10 -x 10 _x 10
-x
-x 8 -x 8 -x 8 -x 8
-x8 -x6
-x 10 -x 10 -x 10 -x 10

-x8 -x8 -x 8 -x 8
-x8 -x 6
Bicepcurls 10 -x 10 -x 10 -x 10
-x
-x8 -x8 x8 -x 8
-x 8 -x 6

-x 10 -x8 -x 8 -x 8
-x 6 -x 5
-x8
-x8 -x6 -x 5

-x 10 -x 8 -x 8 -x 8
-x8 -x 6 -x 6
Additional exercises:

39
Off-SeasonII
Split Routine
Tuesdays
Date:
Exercise Week 1 Week2 We€k3 Week 4 Week5
Backsquai
_x 10 10
--x _x 10
_x 10 --x 10 _x 10
_x 8 _x 8
_x 10 _x 8 -x8
-x 10 (5570) _t< 8 (7oo/o) _ x 4 -x5
_x3
-x Qsqo) _x 6 eBqO _x 5 (E2yo)
I
-x8 (- 40) _-x 8 (- 40) _x O1_ 3111
- x8( 40) 8( - 40) _x
D€ad lift
_x 10
-x 6( - 30)
_-x 10 _x 10
_x _x t0 _x 10
10 _x 8 _x 8 _x8
_ x 10 (50%) _ x8
_x 8
_x 8 (52olo)_x 8 (55yo) _x
Leg curls 6 (600/0) _x 6 (6210)
_x 10 _x 10 _x 10 _x 10
_x 10 _-x 10
_x 10 _x 10
_x 10 _x8
_x 10 _x 10
Standingheet _x _x 8 8
10 -x
--x 10 _x 10 _x 10 10
_x 10 _x t0 --x
_x 10 _x8
_x 10 -x 8
_x 10 _x 10
Obliqu€rwists _x _x8 _x 8
10 _x 10 _x 10 _x 10
--x 10 _x 10
_x 10 _x 10 _x8 8
_x 10 _x l0 --x
_-x 10 _x8
Nect _. 10 _x 8
_x 10 10
-x _x t0 10
_x 10 _x 10 --x
--x 10 _x8
Sit-Lrpcrunch -x 8

_x_
Additionaler(ercises:

q
Off-Season II
Split Routine
Tuesdays(continued)

Date:
Exercis€ Week 6 Week 7 W€ek 8 Week9 Week 10
Te3t week
Back squat -\10 -, 1 0 -x 10 -x 10

-x8 -x 8 -x 8 -x 8
-x 5

-x3 -x3
-x s (85%) -x 4 (88%) -x 3 (90%) -x 2 (92Yol

-x 5 (- 30) -x s (- 30) -x 5 (- 40)

-x 6(- 30) -x 5 (- 3 0 ) x5( 40)

Dead lilt -x 10 -x 10 -x 10 -x 10
8 x8 x8 -)< 8
-x
-x6 -x 6 -x 6
-x 6 (6s%) -x s (58%) -x 5 (70%) -x 5 (75%)

Leg curls -x 10 -x 10 -x 10 -x 10

-x8 -x8 -x 8 -x 8

-x 8 -x 6 _>< 6

Standingheel -x 10 -x 10 -x 10 -x 10
l aise s x8 8
-x8 -x 8 -x
-x8 -x6 -x 6
Obliquetwists -x 10 -x 10 -x 10 -x 10

-x8 -x 8 -x 8 -x 8
-x 8 -x 6
Neck -x 10 -x8 -x 8 -x 8
-x8 -x6 -x 6 -x 6
Sit-upcrunch -x-

_x_
Additional exercises:

41
Off-Season II
Split Routine
Thursday6

Date:
Exercise Week I Week 2 Week 3 Week 4 W€ek 5

Benchpress _x 10 10
-x _x 10 _x 10 _x 10
-x 10 -x8 -x 8 _x8 -x 8
_x 10 -x 8 -x 5 _x5
-x 5
_> 10 (@9o) 8
-x -x 4 _x4
-x 3
-x 8 (70%) _x 6 (75%) _x 6 (78%) -x s (82%)
-x 8 (-3 0 ) _ x 8 ( 3 0 ) -x 6 (- 20)
-x 8 (- 30) _x 8 (- 30) -x 6 (- 20)
Inclinepress _x 10 10
-x -x 10 _x 10 _x 10
-x 10 _x 8 -x 8 -x 8 -x 8
-x 10 (myo) _x 8 -x 8 -x 6 -x 6
-x I (5280) _x 8 (s5%) _x 6 (60%0)
-x 6 (520,6,
Shoulder 10 10
shruts
-x -x -x 10 _x 10 10
-x
_x 10 10 10
-x -x _x8 8
-x
-x 10 10 10
-x -x _x8
-x 8
BenFoverrows _^ 10 10
-x -x 10 10 10
-x -x
-x 10 _x 10 10
-x _x8
-x 8
-x 10 _x 10 10
-x _x8 -x 8
Bicepcurls _x 10 10
-x -x 10 _x 10 10
-x
-x 10 -x 10 10
-x -x 8
-x 8
-x 10 _x 10 10
-x _x8
-x 8
Dips
_x_
_x_
Additional exercises:

a
Off-Season II
Split Routine
Thuredaye(continued)

Date:
Erercbe Week 6 W€ek 7 W€ek8 Week9 Week 10
Test w€€k
Benchpress -x 10 -x 10 -x 10 x10
-x8 -x8 -x 8 -x 8
-x 5 -x 5
-x 3 -x3 -x 3
-x 5 (&5%) -x 4 (88%) -x 3 (90%) -x 2 (92%)
-x 5 (- 20) -x 5 ( 2 0 ) -x 5 (- 30)
-x 5 (- 20) -x s (- 20) -x 5 (- 30)
Inclinepress -x 10 -x 10 -x 10 -x 10
-x 8 -x8 -x 8 -x 8
-x 6
x 5 (55%) -x s (68%) -x 5 (ru%) -x 3 (75%)
Shoulder -x 10 -x 10 -x 10
shrues
" xd x8 x8
-x 8
Bent-overrcws -x 10 -x 10 -x 10
-x 8 -x8 -x 8
-x 8 -x6 -x 6
Bicepcurls -x 10 -x 10 -x 10
-x 8 -x8 x8
-x8 -x 6
Dips -x-

Additional exercises:

43
Off-Season II
Split Routine
Fridays

Date:
Exerciee Week 1 Week 2 Week 3 W€ek 4 Week 5
Back squat 10
-x -i 10 _y10 _x 10 10
10 .-x 8 -x
-x -x8 _X8 ---x 8
-x 10 8
-x8 -_x _x6
-_x 10 (5s%)
-x8 -x 8 --x 6
-x 8 (58%) 8 (60%) _x 6 (65%) --x
-x 6 (68%)
Power clean 8
-x --x8 -x 8 _xg
5 -x 8
-x -x 5 5
-x -x 5
_x 5 (60%) _x 5
- x4 . -x 4
-x 5 (6s%) s (68%) _x 4 (72%) _x
-x 4 (75%)
Walking
lunge -x 6 _x6
- x5 -x 5
(eachI€ -x5 --x 6 _x 5 5
-x
--x6 -X 6 _X 5
Leg curls
- x5 -x 5
_x 10 10
-x _^ l0 _x 10
-x 10 10 i in
-v 8
10 -x
-x x10 ---x 10
-x 8 _x8
Back raises _x 10 _x 10 10 10
-x -x -x 10
_x 10 _x 10 _x 10 _x 8
_x 10 -x 8
-x 10 10
-x -x 8 -x 8
Neck _x 10 _x 10 10 10
reslstance -x -x -x 10
_x 10 10 10
-x -x -x 8 8
Sit-upcrunch -x
_x_

Additional exercisesi

44
Off-SeasonII
Split Routine
Fridayg (continued)

tu:
kris€ We€k 6 Week 7 W€ek 8 W€ek9 Week 10
T€stwe€k
id squat -x 10 -x 10 -x 10 -x 10
-x8 -x 8 -x 8 -x 8
-x6
-x6 -x5 -x 3 (8s%)

-x 6 (nYo) -x 5 (7s%) -x s (80%)


Powerclean -x 5 -x 5
-x 5 -x5 -x 5
-x4 -x 3 -x 3
-x 3 (8090) -/. 3 (82vo) -x 3 (8s%) -x 2 (govo)
Walking -x 5 -x4 -x 4
lunee
(eacnreg) -x 4
-x5 -x 4
Leg curls -x 10 -x 10 -x 10

-x8 -x8 -x 8
-x8 -x6
Backraises -x 10 _x 10 -x 10

-x8 -x8 -x 8

-x 8 -x 6
Neck -x 10 -x8 -x 8
res$tance g
_x
Sit-up clunch -x-
-x-
Additional exercises:

45
Off-SeasonII
Total-BodyRoutine
Mondays
Date:
Exercise W€ek L Week2 Week3 Week4 Week 5
Benchpress -x 10 -x 10 -x 10 -x 10 x10
-x 10 -x8 x8 -x 8 x8
-x 10 x8 -x 5 -x 5
x 10 (ssolo)-x8 -x 3
-x 8 (6solo)-x 6 (75%) -x 6 (78ob) x s l82oh)
-x 8 ( 30) x 8 (- 3 0 ) -x 5 (- 20)
-x 8 (- 3,0) -x 8 ( 3,0) -x 6 (- 20)
Backsquat -x 10 -x 10 x10 -x 10 -x 10
-x 10 )< 8 -x 8 )< 8 -x 8
-x 10 -x 8 x8 -x 8 x5
-x 10 (5570)-x 8 -x 8 x8
-x I (50olo)-x 8 (5s7o) -x 8 (58olo)-x 6 (70Y")
Behind-th+. x 10 -x 10 -x 10 -x 10 x10
necl Dress
' xlu -x8 x8 -x 8 -x 8
x 10 (50Yo) x8 -x 8 -x 6
-x 8 (s5%) -x 8 (s8o/o)-x 6 (6090) x 6 (620/0)
Shoulder -x 10 -x 10 x10 -x 10 -x 10
shruss
" xlu -x 10 -x 10 x8 -x 8
-x 10 x10 -x 10 -x 8 -x 8
Bent-overrows -x 10 -x 10 -x 10 x10 -x 10
-x 10 -x 10 -x 10 -x 8 x8
x10 -x 10 x10 -x 8 -x 8
Bicepcurls -x 10 -x 10 x10 -x 10 -x 10
-x 10 x10 -x 10 -x 8 x8
x10 -x 10 x10 -x 8 -x 8
Obliquetwjsts -x 10 x10 -x 10 -x 10 -x 10
-x 10 -x 10 -x 10 -x 8 -x 8
Neck x 10 -x 10 x10 -x 10 -x 10
resistance
XI U -x 10 x10 -x 8 -x 8
Sit-up crunch -x-
x_

Additional exercis€s:

46
Off-Season II
Total-Body Routine
Mondays (continued)
Date:
Exercise Week 5 Week 7 W€ek 8 Week 9 Week10
Test week
Benchpress -x 10 -x 10 -x 10 x10
-x 8 -x8 -x 8 -x 8
*x5 -x 5 -x 5
-x3 -x 2 _>< 2
-x s (85%) -x 4 (88%) -x 3 (90%) x 2 (92qo)
-x6( 20) x 5 (- 2 0 ) -x 5 ( 30)
-x 6 (- 20) -x 5 (- 20) -x 5 (- 30)
Backsquat x 10 -x 10 -x 10 -x 10
xg -x 8 -x 8 -x 8
-x6
-x6 -x5
-x 6 (7sok) -x 5 (77%) _x 5 (80ryo)_x 5 (82%)
Behind-the- -x 10 -x 10 -x 10 -x 10
neck press
-x8 -x8 -x 8 -x 8
x6 _x6 _x6 _x5
-x 6 (65yo) -x s (68%) _x s (70%) x 3 (75%)
Shoulder -x 10 -x 10 -x 10 _x 10
shruss
x8 _.8 _x8 _\8
-x8 -x6 -x 6 _x6
Bent-overrcws -x 10 -x 10 -x 10 -x 10
-x8 x8 -x 8 _x8
-x8 -x6 x6 -x 6
Bicepcurls -x 10 -x 10 -x 10 _x 10
_x8 _x8 _x8 _x8
-x8 -x6 -x 6 -x 6
Obliquetwists -x 10 -x 8 -x 8 _x 8
x8 -x6 -x 6 _x5
N eck -x 10 -x8 -x 8 _x8
fes$tance
_\E \6 _\6 _x6
Sifup crunch x- -x- -x- -x_
_x_ _x_
_x_ _x_ _x_ _x_
Additional exercises:
Off-SeasonII
Total-BodyRoutine
Wednesdays

Date:
E:€rcise Week 1 week 2 Week3 Week4 Week 5

Power clean
-x8 -x 8 -x 8 5
-x - x5
-x5 _x5 -x 5 -x 5 - x5
-x 5 _X 5 5 5
-x -x
_x 5 (6590) _x 5 -x 5
_x s (70yo) -x s (751a) a VBqo) _x 4 (80%)
-x
Incline press 10 _x 10
-x -x 10 -x 10 _x 10
-x 10 _x 10
-x 8 -x 8 -x 8
-x 10 _x 10 -x 8 -x 8 -x 8
-x 10 (50%) -x 70 (52o/o) 8 8
-x -x -x 8
-x 8 (5504) 8 (6070) _x 8 (62ok)
-x
Dead lift 10 _x 10
-x -x 10 10 _x 10
-x
-x 10 _x 10 -x 8 -x 8 _x8
-x 10 _x 10
-x 8 -x 8 -x 8
-x 10 (50%) _x 10 (520,6) 8 (5s7o) -x 8 (58Yo) _x
-x 8 (500,6)
Shoulder 10 _x 10
-x -x 10 -x 10 _x 10
-x 10 _x 10 10 8
-x -x -x 8
-x 10 _x 10 10 8
-x -x -x 8
Dumbbe nys -x 10 10 10
-x -x -x 10 _x 10
-x 10 _x 10 10
-x -x 8 -x 8
-x 10 _x 10 10
-x -x 8 -x 8
-r;.4n
_\ tu _\ l0 10
e\tensions -x -x 8 -x 8
_/ ru _ l0 10
-x -x 8 -x 8
-x 10 _x 10 10
-x -x 8 -x 8
Ob liq uetwists _. t0 _y l0 -x 10 -x 10 10
-x
_x 10 _x 10 10
-x -x 8 -x 8
Wrist curls y to
-x 10 -x 10 10
-x
-x 10 _x 10 10 8
-x -x -x 8
AdditionalexercGes:

l-
I
Off-SeasonII
Total-Body Routine
Wednerdayr (continued)

Date:
Erercfue Week 6 Week 7 Week8 Week9 We€k10
Te3t week
-x 5 -x 5
-x5 -x5 -x 5
-x 4 -x 4
-x3 -x3 -x 3 -x 2 (92%)
-x 3 (85%) -x 2 (8890) -x 2 (<n%,
Inclinepress -x 10 _x 10 -x 10 -x 10
-x8 x8 x8 -x 8
-x6 -x 6 -x 6
-x6 -x 5 -x 5
-x 6 (65ok) x 6 (68%) -x s (7090) -x s Q2q.)
Dead lift _x 10 x10 -x 10 -x 10
x8 -x8 -x 8 -x 8

-x 6 (62%) -x 6 (65L\ x 5 (68%) x 5 (70%)


Shoulder -x 10 x10 -x 10 -x 10
shrugs x 8 8
-x -x 8 -x 8
-x 8 -x 6 -x 6
Dumbbellflys -x 10 -x 10 x10 x10
-x 8 x8 -x 8 -x 8
x8
Tricep x 10 -x 10 -x 10 -x 10
extensions 10
_x -x8 -x 8 -x 8
-x8 -x5 -x 6 x6
Obliquetwists -x 10 -x8 -x 8 -x 8
x8 -x 6
Wrist curls x 10 -x8 -x 8 -x 8
-x 8 -x6 -x 6 -x 6
Additional exercisesl

49
Off-Season II
Total-Body Routine
Fridays
Datel
Ex€rcise Week 1 Week 2 Week3 Week4 W€ek 5
Back squat 10 _x 10
-x -x 10 -x 10 10
-x
-x 10 -x 8 -x 8 -x 8
-x 10 _x8 -x 5 -x 5
_x 10 (500,6)
_x 8 ^4
-x 8 (6570) 6 (nYo) _x 6 (78%) _x 5 (82olo)
-x
-x 8 (- 40) _x 8 (- 40) _x 6 (_ 30)
-x 8 ( 40) _x 8 (- 4 0 ) _ x 6(_ 30)
Bench press 10 10 10
-x -x -x -x 10 -x 10
-x 10 -x8 8
-x 8 -x -x 8
-x 10 _x 8 -x 8 -x 8 -x 8
-x 10 (600,6)
_x 8 8
-x -x 8 -x 8
_ x 8 (65%) 8 (68%) _x 8 (70yo) _x
-x 8 (72o/o)
Powerclean _x 8 -x 5 -x 5 -x 5
-x5 -x 5 -x 5 -x 5 -x 5
-x5 -x 5 -x 5 4
-x -x 4
_x s (60%) s (55%) 5 (70Yo) _x 4 (72%) _x
-x -x 4 (7soh)
Alternate _x 10 10 10
inclinedumb- -x -x _x 10 _x 10
bell presses -x ru -x 10 10
-x -x 8 _x8
_x 10 -x 10 lO
-. -rl
Bent-overrcws _x 10 10 10
-x -x _x 10 _x 10
_x 10 _x 10 10 _x8
-x _x8
_x 10 -x 10 10 _x8
-x _x8
Leg curls _x 10 10 _,t0
-x _.t0 _.ro
-x 10 10 10 _x8
-x -x _x8
_x 10 10 10 _x8
-x -x _x8
Bicepcu s _x 10 10 10
-x -x _x 10 _x 10
-x 10 -x 10 10 _x8
-x _x8
_x 10 -x 10 10 _x8
-x _x8
Neck _x 10 10 10
-x -x _x 10 _x 10
_x 10 -x 10 10 _x8
-x _x8
Sit-upcrunch _x_ _x_ _x_ _x
_x_ _x_ _x-
Additionalexercises:

50

I
I
Off-Season II
Total-Body Routine
Ftidays (conlinued)

Date:
Exercise Week 6 We€k7 Week8 Week9 Week 10
Test week
Backsquat 10 10 -x 10 x10
-x -x
-x 8 -x8 -x 8 -x 8
XI -xs -x 5
-x3 -x2 -x 2 -x 2
5 (8s7o) -x 4 (88%) -x 3 (90%) -x 3 (9290,
-x
-x 5 (- 30) -x 5 (- 30) -x s (- 40)
6 (- 3'0) -x s (- 30) -x 5 ( 40)
-x
Benchpress 10 -x 10 -x 10 -x 10
-x
-x8 -x8 x8 -x 8
-x6 -x6 -t 6
-x6 -x 5
6 (751o) -x 6 (78ok) x 5 (80%) -x 5 (82ok)
-x
Powerclean -x 5 -x5 -x 5
-x4
-x 4 -x3 x3 -x 3
4 \78o/o)-x 3 (80'/o) -t 2 (8290) -x 2 (850,6)
-x
Altemate -x 10 -x 10 -x 10
rnclinedumb I a 8 x8
-x
-xB -x6 -x 6
Bent-overrows -x 10 -x 10 -x 10

-x 8 -x8 -x 8

-x8 -x6 -x 6
Leg curls -x 10 -x 10 -x 10

-x 8 -x8 -x 8
-x 8 -x 6
Bicepcurls -x 10 -x 10 -x 10

-x 8 -xg -x 8
-x 8
Neck -x 10 -x 10 -x 10
resistance 5
-x
Sit-upcrunch -x-

Additionalerercises:
51
TESTWEEK 7. for rep nu\ lestint do as many repc
dsyuu
can u_iththe final weight. Ir you can do
The loth weel oJ ea(h routinei5 devoted more
ru resl_ rnan_t|vereps great.Determineyourcalcu-
Ing. use the fo owing
Sujdeline\and the chdrt rdrectpersondlbest using the personal
best
provrded whjle testing your progress.
conversLonchart in Appendi\ D.
1. Test jn the presenceof your coach. 8. lf you dre litrinSvery heavy weighr<,
may neectmor€ warm_up sets. 1uu
2. Kevrewthe sectionon testingin , hdpter
4 q. for your
3. \noo<e belween single ma-\ and rep other coree,,erciiesthat you arenoL
ma^ actualtytecrin8(e.9.. inctinepiess;.
testtng methods. rare
4. R€cord.your goaj weitht your ldtesL wortout weithl dnd u\e Appen-
5. uslng rhe core e\ercise v\eighr proaressiorr or\ U lo determineyour cal(ulatedpersonal
cnarrin Appendi\ B, rijl in lhe wei8hL\ best.
fo, 10. Remember, you do not need to test auxildy
tne t^arm-upsetcleadint up to you;
hea\,1
ser,.tLrsLa\ you woujd do for a rezutal
workout ll. lfyou havemeryourgoats
8reat.tflou.\e
6. Uduring singlema\ Lesting surpd\sedthem evenbetter.Ir you did
lou rea(hvour not
reach vour godls, reevaluateyour
toar.andthmk you cdn do more, try another eoa!
srnSreMth a 5- ro 10Jb increase' settjng procedures.

SINGLE
MAXTESTINC
Benchpress Back squat
5
8 X8
3
5 x5
2
x3
x2
x 1 (goal) x2

x I (goal) x 1 (goat)
-
REPMAX TESTINC
Power clean
Bench press
5 Back squat
X8
3 I
x5
2 5
x3
3 (900,6of goat) 3
x 5 (85%of goat) x 5 (8s% of goal)
Preseason
Workout

TI hi' lhird rnd la-t,1' N_ows€t the goals you u.ant to achieveby the
clepreparing),ou for the up.oming seasonshould end of this cycle. Be reasonablein setting goals.
st;rrtin early summer and €nd just b€forefootball Make them challenginSbutobiainable.Your goals
practicestarts in AuSust. Familv vacationsoften rvill be usedto calculatehor\ heavilyyou wiu Eain
conflictwith this cycle.Dovour best in that situa- dunnS rh^, )clc A. tor ) our au,,ilia'verer.i.e-.
rro'l Rp[r' lolhF5p,rion' \\'\rr lf | \4i.- lrdrnint use moderateweights at first (basedon what you
Days?" in chapter ,1. have done in the past)and progresswhenyou can,
The sample workout is for 9 $/eeksof trainint following ihc direction in chapter L
plus I week of testing. If your summer schedule
allons onli' T rveeks,deletelveeks 2 and 4. If you Eterch€ PenonalSesl Ne{ Pe6onalCoal
have only 8 r'eeks, deleteWeek 2 fronl thc pro
gram. Rememb€rto consultr^'ithyourcoachwhen Bench press
modi4'in8 your R'orkout plan. Backsquat
At this tim€ of the year, you should also work
on conditionin8, speed, agility, and perfectinS
_""our football skill. Remember,you must be a to- Behind'the'neck
ial athlete io be a good football player.

WORKOUTGOALS WORKOUTCHARTS
Re.Jrd \,'ur neq per-on.{bF.l to, th., .(.ci,p. Pages54-5Tcontainthe workout chartsyou'llIol-
that were tested, and record the calculatedper low for the preseasonworkout. You may choose
sonal best for all ol the other exercises.Remenr either the split routine (MTuThF) or the total-body
b€r, the number should represent one siir.gle ioutine (MWF).
repetition personal best.

53
Preseason
Split Routine
Mondays

Exercfu€ Week 1 We€k 2 Week 3 Wee* 4 W€ek 5


Benchpress 10 10
-x -x -x 10 -x 10 _x 10
-x 10
-x 8 -x 8 _x8
-x8
-x 10
-x 8 -x 8 _xb _x6
-x 10 (55%) _x 8
-x 8 - x5 -x6
-x 8 (52%) _x 8 (68%) _x 6 (72%) _x G(7s%t
Indine Fess 10
-x -x 10 -x 10 _x 10 _x 10
-x 10
-x 8 -x 8 -x 8 _-x8
-x 10 (55%) _x 8
-x 8 -x5
-x 8 (60%) _x 8 (65%) _x 6 (6s%) _x 6 (70%l
Shoulder _x 10 10
shruqs -x -x 10 _x 10 _x 10
" 10 10
-x -x _x 10 _x8 -x8
_x 10 10 _x 10
-x _x8 8
-x
Dumbbell flys _x 10 10
-x -x 10 _x 10 _x 10
_x 10 10 _x 10
-x _x8 8
-x
_x 10 10 _x 10
-x _x8 8
-x
Bicepcurls _x 10 10
-x -x 10 _x 10 _x 10
_x 10 10 _x 10
-x _x8 8
-x
_x 10 10 _^10
-. _x8 -x8
Tricep _x 10 10
-x -x 10 _x 10 _x 10
_x 10 10 _x 10
-x _x8
-x8
_x 10 10 _x 10
-x _x8
Additional exercises: -x8

54
Preseason
Split Routine
Mondays (continued)

late:
Erercise Week 6 Week8 Week 9 Week 10
T€stweek
3€nchpress x 10 x10 x10 -x 8

-x8 -x 8 x8 -x 6
-x6 -x 5
-x 5 -x5 -x 3 (857o)

-x 5 \n'/o) -x 5 (809o) x 3 (8290)

r.lrne press -x 10 _x 10 -x 10 -x 10

-x8 -x 8 -x 8 -x 8

-x 8 -x 8 x8
x 5 (72%) -x 5 (75%) -x 3 (77ok) x 3 (8070)

:houlder -x 10 _x 10 -x 10 -x 10
.i'-rues x8 x8 -x 8
x8 _x6

]umbbell flys -x 10 x10 x10 -x 10

-x8 -x8 -x 8 -x 8

-x8 -x 6 x6 -x 6
3:.ep curls -x 10 -x 10 -x 10 -x 10
x8 x8 x8 -x I

-x8 -x 6
. r.ep -x 10 _x 10 -x 10
:t€nsions g x8 x8
_x -x 8
-x 8
{dditional €xercises:
Preseason
Split Routine
Tuesdays

Date:
Exercise We€k 1 Week 2 Week 3 Week4 Weck 5

Backsquat -x 10 10 10
-x -x -x 10 x10
-x 10 -x 8 8
-x -x 8
-x 10 5
-x 5 -x
-x 10 (55%)
-x 3 -x 3
-x 8 (@%) _x 6 (7sqo) _x 6 (?fr%) _x 5 (s2%)
_x 8 (- 20) _x 8 (_ 20) _x s (_ 30)
_x I (- 20) _x 8 (_ 20) _x s (_ 9,0)
Powerclean _x 8 8 5
-x 8 -x -x
-x 5 -x 5
-x5 -x 5 -x 5
-x 5 (55%) 5 (65%) _y 5 t70%t _\ 4 t72o^t
-y ^ 4,7qs"\
Walkins r 6
-x 6 -x 5 -x 5
Iunge
(eachled -x 5 -x 5 -x5
_x b -x 6 5
-x 6 -x
Backraises _x 10 10 10
-x -x -x 10 10
-x
-x 10 -x 10 10 8
-x -x -x 8
-x 10 -x 10 10 8
-x -x 8 -x
Oblique twists _x 10 10 10 10
-x -x -x -x 10
-x 10 -x 10 10 8
-x -x -x 8
-x 10 10 10 8
-x -x -x 8 -x
Neck 10 10 10
-x -x -x -x 10 -x 10
resistance
-x 10 10 10
-x -x -x 8 -x 8
Sit-upcrunch _x_

-x
Additional exercises:

56
Pregeason
Split Routine
Tuddays (continued)

Date:
Ex€rcise Week 6 w€ek 7 W€ek8 Week9 Week 10
T€st week

Backsquat -x 10 -x 10 -x 8 -x 8
-x8 -x8 -x 5
-x 3 -x 3
-x2 -x 1 -x 2
-x 4 (8s7o) -x 3 (90%) -x 2 \92%, -x 1 (9s%)
-x6( 20) -x s (- 2s) -x 4 (- 30)
-x6( 20) -x s ( - 2 5 ) -x 4 (- 30)
Powerclean -x 5 -x 5 -x 5
-x 5 -x5
-x4 -x 3
3 (777o) -x 3 (8o%) -x 2 (82okl -x 2 (85%)
-x
Walking -x 5 -x 4
lunS€ , q
(eachleg) -x4 -x 4
-x5 -x4 -x 4 -x 4
Backraises 10 -x 10 -x 10 -x 10
-x
-x8 -x8 -x 8 -x 8
-x8 -x 6
Obliquetwists -x 10 10 -x 10 -x 10
-x
-x8 -x8 -x 8 -x 8
x8 -x 5

Neck 10 -x8 -x 8 -x 8
-x
resistance
-x6 -x 6 -x 6
Sifup crunch -x-

Additionalexercises:
Preseason
Split Routine
Thursdays

Date:
Erer€fue Week 1 Week 2 Week 3 Week4 Week 5
Benchpress 10
-x _x 10 10
-x _x 10 _x 10
-x 10 _x g
.-x 8
10 _x5 -x 8
-x
10 (6070)_x -x 5
-x 3
-x 3 -x 3 -x 3
-x 8 (70%) -x 6 (7s%) _x 5 (80%) _x 5 (8sqo)
_x 8 (_ 20) _x s (- 20) _x s (_ 30)
_x 8 (_ 20) _x 8 (_ 20) _x 8 (_ 30)
Behind{he- _x 10 _x 10 _x 10
neck press -x 10 _x 10
-x 10 8
-x 8 -x -x 8
_x 10 -x 8
-x 8 -x 8
-x 6
-x 10 (s0oi6)_x 8 (55o/t) 8 (50%) _x
-x 6 (62%l _x 6 (6syo)
Bent-over rcws 10
-x -x 10 _. 10 10
-x _x 10
_x 10 _x 10
-x 10 _x8 8
_x 10 -x
_x 10 _x 10 8
-x -x 8
Bicepcurls _x 10 _x 10 _x 10 10
-x _x 10
-x 10 _x 10 10
-x _x8
10 -x 8
-x _x 10 10 _x8
-x -x 8
Wrtst curls 10
-x _x 10 10 _x 10
-x -x 10
-x 10 _x 10 -x 10 8 _x g
-x
-x 10 10 _x 10
-x -x 8
Dips -x 8

Additional exercises:

58
Pregeagon
Split Routine
Thuredays (continued)

Date:
Exercfue Week 6 Week 7 We€k8 Week9 Week 10
Test week

Benchpress -x 10 -x 10 -x 8 -x 8
-x 8 -x8 -x 5
x9 -x 3
x1 _x1 -x 2
-x 4 (87%) -x 3 (907o) -x 2 192%) -x 1 (9s%)

-x 6 (- 20) -x 5 (- 25) -x 4 (- 30)

-x 5 (- 20) -x s (- 25) -x 4 (- 30)

B€hind-the- -x 10 -x 10 -x 10 -x 10
neckpress x8
-x8 -x 8
-x6 -x 5
-x 5 (58%) -x 5 (70ok, -t 3 (nYo) -x 3 (75%\

Bent-overrcws -x 10 -x 10 -x 10

-x8 -x8 -x 8
-x8 -x 6
Bicepcurls -x 10 -x 10 -x 10

-x8 -x8 x8

-x 8 -x 6
Wdst cuds -x 10 _>< 10 -x 10

-x 8 -x8 -)< 8

-x 8 -x 6 -x 6
Dips -x-

Additional exercbes:

59
preseason
Split Routine
Fridaye
Date:
Exercise
Week I Week 2 Week 3 Week4
Power clean Week s
-_-x 8
-_ -x 8 _ -x s
_x 5 _x5
_-x4
._-x s (65yo) _- x4 _-x4
._-x 4
-x 5 tT,o/ol
, _-\,\ou7o,
Back squat _x 4 (82%) _-x
_-x 10 _-x 3 (85%)
10 _x 10
-_.-x 10 _x 10
_ -x 8 _ -x 8 -._-x 10
_x 10 -_-x 8
= -x 8 --x8
-x 8
_-x 10 (60%) _ -x 8 _-x6
. _ -x 8
_x6
-x 8 (65%) _-x 8 (6s%)
_x 6 (n%) _x 6 (7so/o)
,Warking
runge
(each teg) _-x 5 --xs
_x 6
Leg cuds _ -x 5
=-x 10 ._-x 10 _-x 10
_x 10 =-x 10
_-x 10 _x 10
._-x 10
_-x 10 _-x --x 8 _-x 8
t0 ._-x 10
Sfanding heel --x 8
_-x 10 _- x 8
_-x 10 _-x 10 _x 10
_-x 10 _-x _-x 10
10 _x 10
-_-x 10 _-x 8
-_-x 10 _x 8
_-x 10 . _ -x 8
-_-x 10 _x 8
resistance _x 10 _-x 10 =-x 10
_-x 10 _-x _x 10
l0 _-x 10
Sit-up crunch _ -x 8 _-x8

Additionai exercises:
Preseason
Split Routine
F idays (continued)

Date:
Exercise Week 6 Week 7 Week 8 Week9 Week 10
Test we€k
Powerclean -x 5 -x 5 - x5 x5
x4 -x 4 x4
-x3 -x 3 - x3 -x 2
-x2 -x 2 - x2 -x 1(9570)
2 (87ok) -x 2 (901o) -t. 'I (92%)
-x
Backsquat -x 10 -x 10 x10 -x 8
-x8 -x 8 x8

-x6 -x 6 -x 5 -x 5
-x5 -x 3 -x 3 (85%)
x s (nokl -x 5 (8,0%) -x 3 (82%)

Walking -x 5 -x 4
lunge
(eacnLeg) -x 4
-x 4 -x 4

Leg curls x 10 -x 10 -x 10

-x8 -x 8 -x 8
-x 8 -x 6
StandinSheel -x 10 -x 10 -x 10
raises x8
-x 8
x8 -x 6 -x 6

Neck -x 10 -x 8 -x 8
resistance
x6 -x 6
Sit-upcrunch -x-

Additionalexercises:

61,
Preseason
Total-BodyRoutine
Mondays

Date:
Ex€rci6e Week 1 Week 2 Week 3 week 4 We€k5

Bench press -x 10 x10 x10 -x 10 -x 10


-x 10 -x8 -x 8 -x 8 x8
-x 10 -x5 -x 5 -x 5 -x 5
-x 10 (60%) -x 3 -x 3 -x 3 -x 3
x 8 (70%) -x 6 (nqo) -x 5 (8O%) -x 5 (82%)
-x 8 (- 20) -x 8 (- 20) -x 8 ( 30)
x 8 (-2 0 ) -x 8 ( 2 0 ) -x 8 (- 3,0)
Backsquat -x 10 x10 -x 10 -x 10 -x 10
-x 10 -x 8 -x 8 x8 -x 8
-x 10 x8 -x 8 -x 6
-x 10 (5590)-x 8 -x 8 -x 6 -x 6
- x 8 (60%) -x 8 (65%) x 6 (70Yo) -x 6 (72Yo)
Incline press -x 10 -x 10 x10 -x 10 -x 10
-x 10 -x8 -x 8 -x 8 -x 8
-x 10 -x8 -x 8 -x 5
x 10 (s5%) _x 8 (58%) _x 8 (600.6) x 6 (62ok) _x 6 (65%)
Shoulder -x 10 -x 10 _x 10 _x 10 _x 10
-x 10 _x 10 x10 _x8 _x8
-x 10 -x 10 _x 10 x8 _x8
Bent-overrows -x 10 _x 10 x 10 _x 10 _x 10
-x 10 x10 _x 10 _x8 x8
_x 10 _x 10 _x 10 _x8 _x8
Bicepcurls -x 10 -x 10 _x 10 x 10 _x 10
-x 10 -x 10 _x 10 _x8 _x8
_x 10 _x 10 _x 10 _x8 _x8
Standingheel -x 10 -x 10 x 10 _x 10 x 10
-z 10 -/ 10 -x 10 _xg _x8
Neck -x 10 x 10 -x 10 _x 10 _x 10
resrst:rnce
x 10 -x 10 x 10 -x 8 -x 8
Sit-upcrunch -x- -x-
_x_ _x _ _x_ _x x_
_x_ _x _x_ _x_
Additional exerci,ses:

62
Preseason
Total-Body Routine
Mondays(.ontinued)

lsr:
e-cis. week 6 W€ek 7 Week8 We€k9 Week 10
Test week
i-'r: g:ess -x 10 -x 10 -x 8 -x 8

-x8 x8 x6 -x 5
x5 -x 3 -x 3
-x2 -x 1 -x 1
-x 4 (8so/o)-x 3 (9090) -x 2 (92Vo, -x 1(9570)

-x 6 (- 20) -xs( 2 0 ) -x 4 (- 30)

-x 6( 20) -x s (- 20) -x 4 ( 30)

-x 10 -x 10 x10 -x 10
x8 -x 8 -x 8 x8

-x5 -x6 x5 -x 5
-x 5 -x 3 x3

-x 5 (75ok) -x 3 (78ok) -x 3 (829.) -x 3 (85',6)

-x 10 _x 10 -x 10 -x 10
x8 -x8 -x 8 x8

-x 8 -x6 -x 5 -x 5
x 5 (68010) x 5 (70%) x 3 (7210\ -x 3 (75ok)
ar.ulder x 10 -x 10 -x 10 x10
..j-rgs
_x 8 -x6
-x8 -x 6 x5
i::t-over rows -x 10 -x 10 -x 10 -x 10

-x8 -x 8 x8 -x 8
-x8
3dep cuds -x 10 -x8 -x 8 -x 8
-x 8 -x 8 -x 8 -x 8
x8 -x 6 _x6
::nding heel -x 10 -x8 -x 8 -x 8
.a -x6 -x 6
\e.k x 10 x8 x8 -x 8
:esirtance
_)< g -x6
>:: up crunch x-

.\dditionalexercises:
63
Preseason
Total-BodyRoutine
Wednesdays

Date:
Exercise Week I Week 2 We€k 3 W€ek 4 Week 5

-X E -X 8 -x 5 _x5
-x 5 _x 5 5
-x - x5
-x5 _x 5 4
-x - x4
-x 5 (50o/o)_x 5 4
-x -x 3
-x s (70ok) _x a (80%) _x 4 (82%) _x 3 (85yo)
Behind-the- 10 _x :10
-x -x 10 -x 10 10
neck piess -x
-x 10 _x 8 8
-x -x 8
-x 10 _x 8 8
-x -x 6
_x 10 (50o/o)
_x 8 8
-x -x 6
-x 8 (5so,6) _x 8 (57qo) _x 8 (600/0) _x 6 (62ok)
Walking _t 6 _x 6
lunge -x 6 _x 5
-x 5
(€achteg) -x o _x6 5
-x -x 5
-x6 _x 5 5 _x 5
-x
Dumbbellflys _x 10 _x 10 _x 10 -x 10 _x 10
_x 10 10 10
-x -x -x 8 _x8
_x 10 -x 10 10 8
-x -x -x 8
Shoulder _x 10 10
-x -x 10 10 10
shruss -x -x
" -x 10 _x 10 10
-x _x8 _x 8
_x 10 _x 10 10 _x8
-x -x 8
Tricep _x 10 _x 10
-x 10 _x8 8
-x
_x 10 l0 10 _x 8
-x -x
_x 10 10 10 _x 8
-x -x -x 8
Leg curls _x 10 10
-x -x 10 10 10
-x -x
_x 10 -x 10 10 _x8
-x -x 8
Wrist curls _x 10 10
-x -x 10 -x 10 10
-x
_x 10 -x 10 10 _x 8
-x
Additionalexercises:
Preseaaon
Total-Body Routine
Wednesdays (continued)

Date:
Exercise Week6 Week 7 Week I Week 9 Week 10
Test week
Power clean -x5 x5 - x5
x3
-x 3 -x 3 x:
-x 3 -x 3 -x 2 -! : fL
\ 2/87%) \ 2(o0%) \ 2(o2%)

Behind-the- -x 10 -x 10 -x 10 -x 10
necl Dress
' x6 -x 8 -x 8 x8
-xb
_x6 -)< 6 -x 5 -x 5
_/ b(65%) _\ b(68%) _\5(70%) _/ 5\7206)

Walking -x 5
lunee
leac n Le g ) -x 4
-x5 _x4
Dumbbellflys -x 10 x10 -x 10 -x 10
-x8 -x 8 -x I -x 8
-x 8 -x 6
Shoulder -x 10 -x 10 -x 10 -x 10
shrues
" Yd
-x I -x 8 -x 8
-x 8 -x 6 -x 5
Tric€p -x 10 -x 10 -x 10 -x 10
ext€nslons g
_x -x 8 -x 8 -x 8
-x8 x6 -x 6
Leg curls -x 10 x8 -x 8 -x 8
-x8 -x 6 -x 6
lfrist curls -x 10 -x 8 -x 8 -x 8
-x8 -x 6 -\ 6
Additionalexercises:
Preseason
Total-BodyRoutine
Flidays

Date:
Ex€rcis€ Week 1 Week 2 Week3 Week 4 Week 5

Back squat -x 10 x10 -x 10 x10 -x 10


x10 _x8 x8 -x 8 x8
--x 10 -x 5 x5
-x 10 (60Yo)-x 3 -x 3 x3 -x 3
x 8 (6s7o) -x 6 (mok) x 6 (75o/o)-x s (8070)
x 8 (-4 0 ) -x 8 (- 40) -x 8( 40)
-x 8 ( 40) x 8 (-4 0 ) -x 8 (- 40)
Powerclean -x 8 x8 -x 5 x5 x5
-x 5 x5 -x 5 x5
-x 5 -x 5 -x 4 x4 -x 3
-x 5 (6070) x5(6s%) -x 4(680/0) x 4(70oh) _x 3(72ok)
B€nchpress -x 10 -x 10 -x 10 -x 10 x10
x10 -x 8 x8 _x8 _x8
-x 10 )< 8 -x 8 -x 8 x6
-x 10 (55o/ o-x) 8 x8 -x 8 x6
-x 8 (60010) x I (620/0) x 8 (6s%) -x 6 (70v.)
Bent-overiows x 10 -x 10 -x 10 x10 -x 10
-x 10 -x 10 x10 -x 8 - x8
x10 -x 10 x10 x8 -x 8
Alternate -x 10 x10 -x 10 -x 10 x10
inclinedumb-
bell presses -x lu x10 -x 10 -x 8 x8
x10 -x 10 x10 x8 -x 8
Bicepcurls x 10 -x 10 x10 x10 -x 10
-x 10 -x 10 -x 10 -x 8
x10 -x 10 -x 10 x8 x8
Oblique twists x 10 -x 10 -x 10 -x 10 x10
x10 -x 10 -x 10 -x 8 x8
Neck -x 10 -x 10 -x 10 -x 10 -x 10
resistanc€
XI U -x 10 x10 x8 x8
Sifup crunch x

Additional exeicises:
Preseason
Total-BodyRoutine
Fddays (continued)

l::e:
Ll€r(is€ Week 6 W€ek 7 Week 8 W€ek9 Week 10
Test weck

-:"iil squat x 10 -x 10 -x 8 -x 8
-x 8 -x8 -x 5 -x 5
-x 5 -x5 -x 3
x2 _xl _x1
x 4 (8so/o)-x 3 (900,6)-x 2 (qvo, -x 1(9s7o)
-x 6 (- 40) -x 5 (- 40) -x 4 (- 40)
-x 6 (- a0) -x 5 (- 40) -x 4 (- 40)
:-\!er clean -x 5 -x 5 -x 5
-x4 -x4 x4
-x 3 -x 3
-x 3 (75%) x 2 (78ok) -x 2 (8070) x 2 (851o)
3€nchpress -x 10 x10 -x 10 x10
x10 -x 8 -x 8 -x 8
-x6 x6 x6

-x6 -x6 -x 5 -x 5
-x 6 (72vot -x 6 (75ok) -x 5 (78ok) -x 5 (80o/o)
Bentover -x 10 -x 10 -x 10
ror{s
Xd x8
x8 -x6 -x 6
Alt€rnate -x 10 -x 10 -x 10
Inclinedumb- x8 x8

-x 8 x6 -x 5
Bicepcurls x 10 -x 10 -x 10
-x 8 -x8 -x 8
x8 x6 -x 6
Obliquetwists -x 10 -x 10 -x 10
-x 8 -x 6
Neck -x 10 x8 x8
resistance
xd -x6 -x 6
Sit'up crunch -x-
x
Additionalexercises:

67
66 Strength TraininS for Football

TESTWEEK 7. For rep max testint do as many reps as you


can with the final w€ight. If you can do more
The 10th week of eachroutine is devoted io resr_ thdnfive grcdt.Dctermine\ourcatcLr
ing. Use the foliowing gujdelines and the charr 'ep\.
ldrFd pFr.ondl be-t bv u.rn8 the per\ondl
provided while testint your progless. bestconrersionchart (Appendi\ D).
8. Il vou are liflinS very he;ry hei8ht.. you
L Test in the presenceof yuur coach.
r. Kevrewthe \ectjonon reslint In ( hapier4. may neeo more r^arm_upsets.
r. !noore betr\een.'ngle ma\ and rFp ma\ 9. For vour othercoie exercG€s that you are nor
actually testing (e.8., incline piess), tar<e
t€shng methods.
your last workout weight and use Appen_
4. Record your goat weight.
di\ D to deiermineyourcalcularedpe;sonal
5 uring the .ore e\erci.eweieht proere.:run
chdn in Appendi\ B. filt inlhe heiShr5for besi.
10. Remember,you do not need io testauxiliary
rhe warm-up setsleading up to your heavy
set, lust as you would do for a regulaf
11. lfyou havemet yourgoals, great_I€you,ve
surpasseclthem, even befter. Ifyou did nor
6. If dLrnnS\in8le ma\ testin8 \ouredct,JUur
reacn your toals, reevaluate your goal_
torldnd thrn" vou.dn do more.tn arr,rrer setting procedures.
single with a 5- to 10 lb increase'

SINCTEMAX TESTINC
power clean
Eench press Back squat
_ x5 8 I
- x.l 5 5
_ x2 :l
^1 2
x'l (goal) -x2
- l
'l (Boal)
- x 'l (goal)

REPMAX TESTINC
Benchpress Back squat
5 x8
3 x5
- x5
2 x3
3 (907oof goal) -x3
x s (85olo
of soai) 5 (8590ol goat)
ln-Season
Workout

TI hr. lrdining ,),le Percentagestor the seasonon your best perfor-


should beSin with the stat oI practicein AuSust mance of the preseasonjust complet€d.
and end with the end of the foorball season.
The samplecycleis for 14r{eeks.If your season
lasts only 10 $'eeks, do not do the last 4 weeks. txercis€ PersonalEest New Pe6onal Coal
If your seasonlasts 12 r,eeks, do not do the last
2 s eel.. Your mdrn8o.rlfnr thiscy(le i. to mdin- Bench press
iain your strength level thrcugha t the season. Backsquar
Some of you may be able io incr€aseyour stren8rh
le\cl. espRially in the upper body ercrci.er Inclinepress
r\gain, consult with your coachbefore modifying Behindthe'neck
the workout plan.
Becaus€much time is spent on the practicefield Leg press
and in game preparation,I suggestvou strength-
tram two times p€r week, training the total body
WORKOUTCHARTS
Pages70-75contain the workout chartsyou'll fol-
WORKOUTGOALS low during the season.They comprise a total-bodl
routin€ (MW) that runs for 14 weeks. A split rou-
Rc.urd your neB per-onaibe-t for lhe e\erli-es tine is not offered.
that $'ere tested.Also, record the calculatedp€r- There is no n€ed to have a test week at the end
sonal best for aI of ihe other exercises.Renem- of the seasonunless you and your coachthink it
ber, the number should represent one sinste is important for your pro8ram.
repetition personal best. To seeif you have met your pals of maintain
Becau-evou dim tu mdrntd'n.trensththr^uBl. ing a high levelof strenSththroughoutthe season,
out the season,yourtoal for eachexerciseshould use th€ workout w€ights for each exerciseand Ap
be the sam€ as your personal b€st. Base your pendix D.

69
In-Season
Mondayg

Date:
Er€rcis€ We€k 1 Week 2 Week 3 Week4 Week 5
Back squat -x 10 -x 10 -x 10 -x 10 10
-x
-x8 -x8 -x 8 -x 8 -x 8
-x 8 -x8 -x 8 -x 6
-x 8 (450,6)-x 8 (4890) -x 8 (s0%) -x 6 (50%) -x 6 (s2Vo)
Benchpress -x 10 -x 10 -x 10 -x 10 10
-x
-x 8 -x8 -x 8 -x 8 -)< 8
-x 8 -x8 -x 8 -x 8 -x 8
-x 8 (60%) -x 8 (650,6)-x 8 -x 6
-x 8 (70%) -x 6 (72Eo) -x 5 (72Yo)
Power clean -x 5 -x6 -x 6
-x5 -x5 -x 5 -x 5 -x 5
-x 5 -x 5
- x 5 (55%) -x s (58%) -x s (50%) -x 4 \62%) -x 4 (62%)
Behind-the- -x 10 -x 10 -x 10 -x 8
-x 8
neck Dress
' xb -x8 -x 8 -x 8 -x 8
-x8 -x8 -x 8
-x 8 (55%) -x 8 (60%) -x 8 (62ok) -x 6 (&%) -x 5 (&%)
Bent-overrows -x 10 -x 10 -x 10 -x 10 -x 10
-x 10 -x 10 -x 10 -x 10 -x 10
Bicep curls -x 10 -x 10 -x 10 -x 10 -x 10
-x 10 x10 -x 10 -x 8 -x 8
Standint heel -x 10 -x 10 *x 10 -x 10 x10
raises
XI U *x 10 -x 10 -x 10 -x 10
Neck -x 10 -x 10 -x 10 -x 10 -x 10
resFtance
_x 10 -x 10 -x 10 -x 8 -x 8
Sit-upcrunch -x-
_x_
_x_
Additionalexercises:

70
In-Season
Mondays(continued)

Datel
Exerctue Week 6 Week 7 Week8 Week 9 W€ek 10
Backsquat -x 10 -x 10 x10 -x l0

-x 8 x8 -x 8 -x 8 -x 8
-x 6
-x 6 (52%) -x 5 (s%) -x s (saolo) -x 5 (s6%) -x 5 (s6%)

Benchpress -x 10 -x 10 -x 10 _x 10 -x 10

-x8 -x 8 -x 8 -x 8 x8
x8 -x6 x6
x6 -x5 -x 5 x5 x5

-x 6 \n%) -x 5 (74V.1 -x 5 (76v.) -x 5 (76'/o) -x 4 (78%)

Powerclean -x 6 -x 6 x6 -t 6 -x 6
-x5 -x 5 -x 5 x5

-x 5 -x 4
4 (&qo) x 4 (&ok) - x 3 (65%) -x 3 (66v.) -x 3 (68%)
-x
Behind-the -x 8 -x 8 -x 8 x8 -x 8
neckorebs 5
-x -x 5 -x 5
x6 -x 5 x5 -x 5 x5

-x 6 (&1o) -x 5 (65vo) -x s (66%) x 5 (66%) -x 4 (68'k)

Bent-overrows -x 10 -x 8 -x 8 -x 8 -x 8

-x 10 -x 8 -x 8 -x 8
Bic€pcurls x 10 x8 x8 x8 x8

-x 10 -x 8 -x 8 x8 -x 8
Standingheel -x 10 -x 8 -x 8 x8 -x 8
raises 10 8 8
_x -x -x -x 8 -x 8
Neck -x 10 -x 8 -)< 8 -x 8 -x 8
resistance x 10 x8 x8 8
-x 8 -x
Sit-upcrunch x-

Additionalexercises:

71
In-Season
Monda'B (continued)

Date:
Ex€rcige Week 11 W€ek 1z Week 13 W€ek 14
Back squat
-x8 _x8 -x 8 _xg
-x 6 _x 6 -x 6 _x6
-x5 _x5
-x 4 (s8o,6) _x 4 (s8yo) _x 4 (6ovo) _x a 6}ok)
Benchpress 10 _x 10
-x -x 10 10
-x
-x8 _x8 -x 8
-x 8
-x 6 -x 6 6
-x
-x 5 -x 5 -x 5 -x 5
-x 4 (no/o) _x a esyo) _x 3 (80o/o) _x 3 (e0%)
-x6 _x6 -x 6 _x6
-x 5 5
-x -x 5
-x3 -x 3 -x 3
-x 2 l70ok\ _x 2 (7jok) _x 2 (72%) _x 2 (22%)
Behind the-
-x8 -x 8 _x8 8
-x
-x 6
-x 5 - x5 5
-x -x 5
-' 4 (6 8 o to t _ / 4t68oo, _ r 3(70oo, j (70oo,
_
^
-x 8 _x8
-x 8 -x 8
-x8 -x 8 _x8 -x 8
Bicep curls _x8
-x8 -x 8 _x8
-x8 -x 8 -x 8 8
-x
Standing heel
-x8 -x 8 -x 8 -x 8
_.8 _^8 8
-x -x 8
Neck
-x 8 _x8 -x 8
-x8 -x 8 8
-x 8 -x
Sit-up crunch

Additional exercises:

72
In-Season
wednesdays

Datel
E)(ercis€ Week 1 Week 2 Week 3 W€ek 5
Bench press -x 10 -x 10 -x 10 x10 x 10

-x I -x8 -x 8 -x 8 -x 8

-x 8 -x8 x8 -x 8 -x 8

-x 8 (55%) x 8 (58%) -x 8 -x 6 -x 6
-x 8 (6070) -x 6 (6s%) -x 6 ((a%)

Let press _x 10 -x 10 -x 10 -x 10 -x 10

-x 8 -x 8 -x 8 -x 8 -x 8
-x 8 -x 8 -x 8 -x 6 -x 6
-x 8 (450,6)-x 8 (480,6) x 8 (s0%) -x 6 (52v.) -x 6 (52vo)

Inclinepress -x 10 -x 10 -x 10 -x 10 -x 8
-x 8 -x 8 -x 8 -x 8 -x 8
-x8 -x 8 -x 8
-x 8 (45%) - x 8 (48%) -x 8 (5070) -x 6 (559o) -x 6 (58".6)

Shoulder -x 10 x10 -x 10 -x 10 -x 10
shrugs x 10 10 x10 10 10
-x -x -x
Bent-overrows -x 10 -x 10 x10 -x 10 -x 10

-x 10 -x 10 -x 10 -x 10 -x 10

Bicepcurls -x 10 -x 10 -x 10 -x 10 -x 10
10 -x 10 -x 10 -x 10 -x 10
-x
Legcurls 10 -x 10 -x 10 -x 10
-x
10 -x 10 -x 10 -x 10 -x 10
-x
\eck 10 -x 10 -x 10 -x 10 -x 10
-x
resistance 10 10 x10 10 x10
_x -x -x
srt-uPcrunch -x-

-\dditionalex€rcises:

73
In-Season
Wednesdays(continued)

Date:
Exercise Iiteek 5 Week7 week 8
Benchpress We€k9 W€ek10
_x 10 _x 10
-x 10 _x 10
8 -x 10
-x -x 8 _x8 _x 8 _x 8
_x 6
_x 6 _x5
_x5
-x 6 (680,6) s (70%) _x
-x s (moh) _x s (70yo) _x
Leg press 4 (72ok)
-x 10 _x 10 _x tu _x 10
-x 10
-,8 _,8 _.a _<8
-x 8
-x6 -x 6 _xo _x6
-x 6 (5290) s (s4yo) _x
-x 5 (5a%) _x 5 (s6%)
IncJinepress -x 5 (560,6)
-x8 _x 8
_x8
_x 6
_x5
_x 5 _x5 _x 5
_" 6(58do) _, 5{o09ol q,ano-r
^ 5(6090) _< 4t t J2o6)
Shoulder -.
shrue. _x 8 _x 8
_x 10 _x8 _x8 I
Bent ov€r rowr -x _x 8
,u
-.8 _(8 8
_x 10 -x _x 8
_xg _x8 _x8
Bic€p curls
_.8 _,8 _x 8
-x 10 _x8 _x8
L€q curls -x 8 _x 8
_. 8 _ . 8 _x 8 _x8
_x 10 _x8 _x8 _x8
-x 8
_' t0
resiitdnce 8
_. 10 -x -x 8
_.8 _\8 _x 8 8
Sit-up crunch -x

Additional exercises:
In-Season
Wedneedaye (continued)

Date:
Exercise W€ek 11 We€k12 Week 13 Week 14
Bench pr€ss -x 10 -x 10 -x 10 x10
x8 -x 8 x8 -x 8
-x6 -x 6 x6
-x 5 -x 5 x5
-x 4 lnvol -x 4 (72%) -x 3 (7590) -x 3 Qsq.,
Leg press x8 -x 8 x8 -x 8
-x6 -x 5
-x5 -x 5 -x 5
-x 4 (58%) -x 4 (58%) -x 4 (6090) x 4 (601o)
Incline press -x 8 x8 -x 8 -x 8
-x 6
-x 5 -x 5 -x 5
-x 4 (62Yo) _x 4 (62Vo) x 4 (65%) _x 4 (6s%t
Shoulder -x 8 x8 -x 8 -x 8
shruSs
x8 -x 8 -x 8 -x 8
Bent"overrows xB -x 8 -x 8 _x 8
x8 -x 8 -x 8 -x 8
Bicep curls -x8 _x 8 -x 8 x8
-x 8 x8 -x 8 -x 8
Let curls -x8 xB x8 -x 8
_x8 -x 8 -x 8 -x 8
Neck x8 -x 8 -x 8 -x 8
-x8 -x 8 -x 8 _x 8
Sit-up crunch

Additional exercis€s:

75
STRENGTH-TRAININC
EXERCISES
CoreExercises

Co." trui.t musclesand ligarnentsin that area.Never bounce


:ie main musclesof the body (i.€., "*"r.ir",
chest, shoul- th€ bar off your ch€stor use a towel to bounce it
j€rs, back,legs),which areimportant to the game on. Touch the bar lightly to your chest and im-
.i football. These exercisesar€ a]so time-save$ be' mediately begin the upward drive.
:ause one exercisetrains several musclesat the
.ame time. Peformthese exercisesto Sain the to- SpottingTechnique
ial body sbentth you'll need for football.
Always use a spotter. The spotter should stand be-
hind the bar, dose to your head.It's preferablefoi
BENCHPRESS the spotter to be elevated because elevation pro
vides leveraSe.The spott€r's hands should be
Ask any athl€tehow stront he is and he will tell spacedevenly, very closeto the bar, and should
r.Ju how much he canbench-press.Most athletes be able to grab the bar and pull the weiSht back
:hink the bench press is ffu measureo{ str€ngth. up to the suppoits. The spotter can also provide
:n fact, the b€nch press is only a foundationalex- a lituoff iI it is needed. Usually only one spotter
ercisefor developinS and sEengthening the upper is need€d; iJ you us€ hea\y w€ights, however,
:odv muscles(i.€., chest tpecsl, shoulde$ [del- you'll need three: one t'ehind you and one on each
:oidsl, and back of th€ arms [triceps]).It should side of the bar.
alNaysbe combined with other upper body exer-
.ises and never used as the sole upper body de- BreathingTechnique
\ eloper.
The bench press is one of the most dangerous Unrack the bar, inhale, and hold your breath while
e\eroses becaus€th€ weight is moved directly over lowering the bar. Then erhale slo?l,lyall the way
:he faceand throat. You must be alert and concen- to the top of the upward push. Or, if you prefer,
:raie fully on the exercisetechnique- unrack and position the bar tust. Then inhale while
Ii is impotant to control the weight on the down lowerinS the bar and exhale slowly while pushing
rhase to protect the db cate and the fragile the bar up.

79
ExerciseTechnique
The bar is loaded evenly with collars. Pause,
Lie on the bench. Your eyes should be Low€l the bar slowly, maintaining control,
direcdy under the bar. to the chestcloseto the nipples (Figure
Place hands eveily on the bar, slishtly 9.1, b and c).
wider than shoulder-width apart. Pause.
Wrap thumbs around the bar; lock The elbow angle should be 90..
Drive the bar up to the starlinp Dosition
Rest your body and head on the bench tFisure9.1. d and e).
throughout the exenise.
Keep the head and hips on the bench.
Spread legs to the sides of the bench. Do not aich. twist the body, or move the
Keep feet,flat on floor, poinhng stiShtly feet.
Stay "tight-stront" throuShout the
Lift the bar off the racks in a controlled movement (i.e./ keeP your muscles
contract€d,not limp).
Stabiiizethe baroverthe upperpan ofth€ Do not jam the bar at the top.
chest,leepinS rhe alms sliaight, etbows Return the bar to the rack in a controlled
locked, and grip right (Figuie 9.1a).

ii
FigtE 9.1 Bench press.
Core Erscises 81

Fieule 9.1 (cofltinued)

IN C LIN EP R E S S equipment has buillin spotter plaffonns. If no


platform exists, the spotter should stand on a util-
Ihe incline press is Sreat for strengthening the uP- ity bench, close to you, with hands near the bar.
per body, especiallythe shoulder area. It works Il you cannot complete the uPward mo/ement, the
the shoulder (deltoids),chest (pecs),back of arm spotter should quickly put his hands under the bar
(triceps) and upper back (tmpezius) muscles. The and pull the w€ight back up to the suPPorts. As
hips and back are supported, which eliminates un in the bench press, the spotter can also provide
necessarystresson the lowq back and enablesyou a lift-off iJ needed. Usually only one sPotter is
to liJt more w€itht. neededi if near-mafmum weights are used, how-
lhis e\ercise can be performed !^ith various ever, three are necessary,one behind you and one
equipment, most commonly an OlymPic bar with on each side,
an in€line bench. A preferred angle Ior the back
restof the inclinebenchi.40' lo 45". Many in- BreathingTechnique
clines are built at 35' or less. But at anSlesless than
35' the €xerciseis too similar to the bench press. Unrack the bar, inhale, and hold your beath while
By usint a greater indine, you work your shoul lowerinS the bar. Exhale sln ly all the way to the
top of the upward push. Or, if you prefer, unrack
the bar and position first. Then inhale while lower-
ing the bar and exhale slowly while PushinS the
SpottingTechnique bar up.
Always use a spotter. For leverage, the sPotter
stands on a platform behind you. Most modern

Technique
Exercise
The bar is loaded evenly wi*r collars. Sit comfortablywith hips and backsecure
Place hands €venly on the bar, slithdy on the bench,legsto the sides,feetflat
wider than shoulder'width apart. on the floor, and headon th€ bench.
Wrap thumbs around the bar; lock wrists.
82 StrenArh TraininA for Foorbail

Tale the bar off ihe supports slowly,


in a
controlled manner
Stabilizethe bar directly over yoLrr Move the bar up in a straight line.
eves
(ligure 9.2a). The arms are locled. Do not jam the
bar
(rrgure9.2, d and e).
Lower th€ bar, under control ro Keep ih€ body ritht, rhe hips down.
rhe toD and
theJeetflat on rhe floor throughout
o"'" tn"chinrFigure
e i. the
it"T|1l"" 'o
Keep the elbowsout,Iorming a 90. Rack the bar securelyon the suppod.
angle.
The bar is lowered in an atmost_strailht

Figure9.2
Core Exercises 83

PRESS
BEHINDTHE-NECK a belt for tower back and abdominal stability in
both the seatedand standinS Positions
The behind-the'neck pless is th€ orily major Press SpottingTechnique
head.
-:1which you push the weight b€hind th€
lhis €xercisehelPs strengthen the upPer back Always use a spotter. For leverage, the sPotter
nuscles and provides a balanceto the bench Press. should stand in an elevated Position behind the
It also h€lps prev€nt rounded shoulde$ caused by bar alld close to your head. Usualy only one sPot-
e\cessive bench-Press work. SPeciticaly, it trains ter is needed; iI heaq? weights are used, however,
:he shoulders (deltoids), arms (tdcePs),and up- three are necessary, one behind you and one on
p€I back (kapezius). It also Provides needed shoul- each side.
ler fl€xibility.
You can do th€ behind-the_neckPress from BreathingTechnique
eiiher a standingor a seatedPosition.The instruc
tions glven here assume a seat€d Position, but the Unrack the bar, inhale, hold your breath while
technique is the same retardless of th€ Position. lowerins the bar. fxhale siouly dll the way to lhe
In the seatedposition, the upper backmusclesare top of the upwardpush.Or. ii you Prefer'unract
isolated.In the standing Position,youmight tend and position the bar tust. Then inhale whil€ lower-
ro use vorrr lees lo lilt the weight B€calrsethe ing the bar and exhaleslowly while Pushint the
bar up.
"eighri.pu.hidorerthehead.iou.houldwear

ExerciseTechnique
The bar is loaded evenly with collars and Extendthearmsto fulllength(Fiture9 3,
placed hith on the uPpef back d and e).
Placehands evenly on the bar and wraP Do not jam the bar at the toP.
thumbs around the bar.
K€ep wrists straitht and titht. lnwer the bar slowly, under control, to ear
Elbows stay under bar, Pointint out l€v€l (Figuie 9.3f).
Sit with back straitht, head up, and feet Pause.
to the sides, llat on the floor (FiSure Drive the bar upward again.
e.3a).
Push the bar up straiShtoverhead(Figur€
9.3, b and c).

Figure 9.3 Behind the-neckPress


84 Strength Trainmq for Football

Figtra 9-3 (nntinued)

BACKSQUAT power rack with saJetycatch (squat inside rack) or


a re$ ar step rack with a safety bar at the borom.
The back, or barbell, squat is often refered to as Someatlrlelescannotsqujt to d parallelDosition
the lirg o/erelcbes.I believe no other exercisecarns and teep their heetsflat o; Lhefloor. This is usual-
the legsand hip. as well. lt shouldbe perrormed ly the result of poor hip aJld anlle flexibitity. Do
with a full range of motion (down, pardjlelto the nol h to remedy the problem by purrinS a bodrd
floor,dnd up lo a rerlicalpo<ition)r; provideop- or pldte<under your heels.This wil do nothine
timum.strengthgains and to mainrainor gain hip to improve fle\ibiliry, and you will be doing thi
squat incoE€ctly. This "remedy,, causesthe body
Becauseof the possibly hiSh chdnceof iniury, to shift forward and put too m;ch pressure on the
espe(ially at LheInee joint, sofie coachesthinl knees. Be patient; work on proper ltance and flex-
squatting is not wonh the risk. Sufficient evidence ibility by using lEht loads.
e/jsts indicating that the knee joint is actually The use of chairs or boxesto squat on js atso dan_
strengthened through 5quatting. The e\ercise
8erous.Suchequipmentis usuallyusedto teach
males the musdesaround the knee ioint strun8er. sittint bacl dnd reachingproper deprh. \ever sit
In my oprnron,lhe squat is the most impundnL on a bo\ orchdir and rei \ when you have weight
lower body strength exercise for athletes. on you'shoulders.This puts pressureon the lo;er
'lhe e\ercise
trains the powerful, e\Dlosive
muscle\ of lhe lower bodi (quadricepsi ham_
strin85. groin. fups. and lo$er bacl) used in run_
ning. jumpinS, and rhrowin8. lt is also a geal
SpottingTechnique
rrme-sdvertecause with this singie erercise the All squat workouts should be superuisedby at
athlete can strengthen the entirelower bodv. least two €potters (one on each side oI the bar).
You should usea saf€dppardrussuch as d ;ide ff the load is heavt a third spotter should stand
- ' ,'-'-'>-

Figure 9.4 Fack squat.


86 Strength Training for Foolball

Figlte 9.4 (cantin"ed)

tEC PRESS lying back on the floor, or pronated at a vaderv

The leg pressis an excellentexercisefor strength_


ening the.lower body. Its simplicity also altows you
to_us€relatively heavy w€ights. It is one of the SpottingTechnique
snlerp\er\i\e\ becau5e the weighi r. .upportedby spotter*d.e nol generall)u>edin thr\ e\erri.F
The,leS de\etops rhe toher body by
e\lendjnSihe,pre.5 SreathingTechnique
Ineesand hip". tt uork\ the qudd_
rrcep<.nam:rfin8s.hip\ dnd
8roin. The hip dn_ Inhale at the bottom or white the weishr ls lo_
tre usedIn lhe tegpresj dictate"huw mucn t\or\ wered.dnd e\hale white drir inB rhe wiigl,r , ..
the hip5 dnd_upper part or rhe ham<rrings tf
tel. ward..Do
nothotdyou,r*"ir, i,r.,ii"p".ri,,.i,ig
he dnglei\ tithter rtnee" clu\etu the ch;(ll. you several rep€titionsj inlale and exhatefor each repe--
hav€ to gve a longer push, working groin musiles
and upper hamstdngs harder.
Sometimesan athleteg€ts a headacheor black:
T}|e le8 pres5is popular becauseit , an hp npr_
out while doing this exarcise.This is du€ to im,
furmed
wiiha variew
or .*r,i*". o"p""Ji"f ." proper breathing technique. ft this happens to you
rne equrpmentyou are using, you maybe seated,
you ar€ holdint your bfeath for td long.

Exercise
Technique
Li€ on your back. The hip angle is apprcximately 4So.
Keep the back and head down on the The hips are flat against the bench.
suppoft.
Placehandsto rhe sjdesfor 5rability(Figure
PlaceI€et on the leg press.appro\unately
snorxder-wtdth apart.
Presswith force toward the top.
Point toes slightly outward.
Point th€ kn€esout in push (Figure9.5b).
The pressureshould be on the ba]l and
heel of the foot. The head stays down and is rela\ed.
Extend the l€8s fully, but do not lock the Lower the weight slowly backto the starl
knees (Fi8ur€ 9.5c). ing position.
Do not jam th€ weight at the top. Do not bor.mceat the bottom.
Pause and repeat.

Figuie 9.s Leg press.

D E A Dt I F T to a degree the trapeziusand latissimusdorsi in


the upperback. Theseare the samemusclesused
in sports that require thrustint of the hips and
The d€ad liJt is one of the best tests of overall body
movement5\uch r. blochnS.td(Uin8. rumPing,
strength. It is olten associatedwith powet liftin8.
running, and throwing.
The comp€titive power lifter tries to Mt as much
as possible.This can $ve you the wront impres-
SpottingTechnique
sion. The dead lift should be used as atraining ex-
ercise, not as a competition. Like any other \purrer. dre nol generdll\u.ed in lhis e\erci.e.
exercise,proper technique and intensity must be
BreathingTechnique
The d€ad LiIt is a multijoint €x€rciseinvolving the
knees, hips, back, and to some d€8reethe shoul- Inhale at the bottom when in the pulling stance.
ders. This exercis€trains all the musclesof the low- Hold yourbreath durin8 theentire pull to th€ top.
er body: the quadriceps,hamstdnts, 8roin, hiP lhen slowly exhalewhile loweing the bar to the
flexors,gluteusmaximus,lower backerectors,and stating posiiion.
88 Shength Training for Foorbau

ExerciseTechnique
Stand {,ith feer flat on floor, shoulder- Keep the arms straight and th€ back
hidth apa . toespoinrint slighrlyout,
straighi.
and bdr rouching5hrns
K€ep.the bar close to the body when
Placehnndsoutsjdelegs, <tjqhil\ \\ider pulxng.
than shoulder-wJdth aparti
fuu e\ enl\ toa\ldndinS pu_tion rFigure
Grab the bar with one patmfacing in, one v.h, d anct ej,
pah tacint out/ thumbs wrapp€d
The head faces forward.
Assume th€ correct posture: Arms Ke€p the shouldersin line *-ith the body.
rtrai8hi elbows stighrty rouchjng legs; Do not lean back (Figure 9.6f).
nea(]upj (hesiup and our; bacl sLrdisht; Pause.
shoulder5 b.ck, hipstoi{, b€Lowsh;ul_ Lo$'er the weiSht slowly
ders, and thighs parallel to rhe i,loor
(Figure 9.6, a and b). Bend at rhe hips and knees.
Lift the bar slowty (FiSure9.6{). Keep the bar clos€ to the body.
Pull by ext€nding legs and hips. Keep the arms straight.

FiBure 9.6 D€ad lift.


Core Exercises 89

TUNGE
WATKING SpottingTechnique
This €x€rcisercquires two sPolters,one on each
Most lower body exercis€swork both legs simul- side of thebar. They will move along with you as
taneously,but lunSesrequireyou to work one l€8 you do the walkjng luntes. Their role is to $ab
at a time. Becauseof this, lunges stretch and the bar or assist if you are off balance.
strength€n certain hiP and Sroin musclesas no
other exercisecan- It also trains the ankles slithtly
The walkinS lunge works the sam€ muscles as the BreathingTechnique
back squat and leg press do but Placesmore €m-
Breathenormally throughout the exercise.Inhale
phasis on the Sroin and top of the hamstdnS
as you step and lower the body. Exhale as yor.l
It is advantageousto strenSth+rainone let at a
drive up th€ front 1e8.
iime becausemany movementsrequirethe lets to
move one at a time. ImProvinS the individual
stren#h of the legs can help you run faster and
jump higher.

ExerciseTechnique
The bar is loaded €venly wjth collars Your weight is on the toes of the back foot.
The bar is placed high on the upp€r back The front foot is flat on th€ Sround.
acrossthe trapezius muscl€sand the The front knee is directly over the toes.
shoulders. Keep the uppef body straight, the head
Hold the bar cornlortably with hands to the up, and the chest up and out (Figure
sides. 9.7e).
Stand straiSht,feet shoulder-width aPart Pause. Do not bounce.
(Figure 9.7a). Push off with the front let up to a standinS
Step forward with dominant leg, he€l first position (FiSure9.7t. Maintain control
(Figur€ 9.7, b-d).
Tale a long but comJortablesteP. The upper body stays ereci.
Lowff the body until forward thigh is Repeatwith th€ opposite leg (FiSure9 7,
parallel to floor. 8-K).
The back leg rernains almost straiSht.

Figure e.7 Walking lunge


90 St.ength Training for Football

EiWrc 9.7 Lnntinrdl


H I G HP U L L The hith pull is more than a strength builder.
Becauseit is performed quickly and explosively,
it trains the horkint musclesto te more Pow€r-
The hith putl, the easiestof all exPlosivePullinS
ful. It developspoh'er in the lower body, which
exercises,is the core of all Pullint mov€m€nts.lf
mak€s you a faster, more explosive athl€te
vou hav€ not mastered the hiSh pull, do not move
on to the por,,,erclean.
The high pul works the legs, hiPs, lower back, SpottingTechnique
upper back, and shoulders simultaneously.The
\potters are nol Senerallyu\ed in lhis e\er.ise
calves and anl<lesare also worked when you stand
on your toes.As you extendyour knees,the ham-
stringsand quad:ric€ps are worked. Becaus€of the BreathingTechnique
hip driv€, ihe musclesof the low€I back and en-
tire hip area are strengthened.Th€ uPPer t'ack lniale at the bottom in the pulint stance,and hold
muscles(latissimusdorsi, traPezius)are worked your breath during the entire Pull to the toP Slow-
when the weight is shrugged and pulled Ltp The ly exhat€ while lowerinS the baf to the startint Po-
shoulders and biceps get som€ wolk when you
pull with your arms and bring th€ bar dose to your

Technique
Exercise
Stand with feet shoulder-width aPart. The bar passesthe knees into the power
Point toes out slithtly. position (Figure 9.8c).
The back and arms refiain straitht, head
The Ie€t are flat on floor.
uP.
The bar tou€hesthe shins.
Now, pul the bar er?losiv€ly by extendint
Grab bar using overhand griP, and wraP the legs and hips and shiuSSing with the
thumbs around the bar. shoulders (Figure 9.8d).
Spacehands evenly, sliShtly wider than E}<tendthe body fully up on th€ toes.
shoulder-width apart.
Pull the bar close to the body
Assume corect posture: arrns locked back
Now, continue the upward pdl by PuUinS
straight, face forward; hiPs Paralel to
with the arms (Figure 9.8e).
knees, shoulders high and back, chest
out; and upper My over the bar (FiSure Keep the elbows high and out.
9.8a). Pull the bar to nipple height (FiSure9.8f).
Easethe bar off floor slowly by extending
the lets (Figure 9.8b). Lower the bar, under control, by bending
Do not pull with the arms. at the hips and knees.
Bdng the bar up straight (not around IeSs),
keeping the bar clos€to th€ bodY.
F igm 9. 8 Hrg h p u l l .

POWERCLEAN shouldersand bicepsget somework when the bar


is puled with the arms. Thereis even someshoul-
This total-body exercisetrains the lets, hips, lower der girdle developm€nt whm the bar is racked and
back, upper back, and shoulde$ (as does th€ high the elbows brought forward. Like the hiSh puu,
pull). The calvesand anl<lesare worked when you the power cleanis done quickly and explosively.
stand on yoltr toes, when you extendyoul knees, It has been proved that pulling mov€m€nts,such
the hamstrints and quaddceps are worked. Be- as thosern lhe por\er clean.pruducemarimum
causeof hip rctation, the musclesof the lower back human pow€r during the execution.
and entfe hip area (tluteus maximus and hip
muscles)arc also strengthened.The upper back
SpottingTechnique
muscles (latissimusdorsi, trapezius)are worked
when the we*ht is pulled up in shrutting. The Spolter<are nol generallyused in this e\ercise
Core Exercises 93

BreathingTechnique top. Slowly eahalewhile lowering the bar to the


startint position.
Inhale at the bottom when in the pulling stance,
and hold your breath dudng the entire pull to the

ExerciseTechnique
Stand with feet shoulder-width apart, toes Extend the body and stand on the toes.
pointinS out slightly, feet flat on the Shrug the shoulders to elevate the bar
floor, and bar touching the shins. (FiSrre 9.9I).
Grab the bar with an overhand grip, Continue upward pull by pulling with
thumbs wrapped around bar. arms (Figure 9.9, t and h).
Assume the correct posture: Back stmight. When bar reachesthe hiShest point, move
shoulderc back, arms straiSht, head uP the body under the bar.
facing forwardi hips parallel to the Spread leet stghtly to the sides.
knees; and upper body over the bar
(Fiture 9.9, a and b). Bend at the knees.
Easethe bar off the floor slowly by extend- Rack the weight across the top of the
ing the legs. should€rs (FiSure9.9i).
Bring the bar up straiShi (not around legs). Point elbows out and hi8h.
(See Figure 9.10, a-d.) Stand up with the bar on ihe \houlders.
Keep the bar closeto body (Figule 9-9c). Lower the bar under control to the top oI
Move the knees back under the bar into the thiths.
the power position (Fiture 9.9d). Then bend at the Lneesand hips; squat'
Pull the bar explosively by extending the ting down, brint the bar to the floor.
legs and hips (Figurc 9.9e).

Figur€ 9.9 Power cl€an.


Fig!rc 9.9 (cokti ued)
Core Exercises 95

FiAude 9.9 (continued)

F igue c . l0 M u re m e n l o f l h e b d r d l o n g the l eg:.


AuxiliaryExercises

A shrus movements work th€ trapezius muscle'


need Io
-f1'll \orkour'
whi;i is impotant in strengthening the neck But
3e supplem€ntedrvith a variety of auxiliary exer-
the neck alsone€dsto be strengthenedin its four
:lses,'rihich canbe used to isolateandstr€ngthen
moving planes Nrrt /lrx'oa moves Ihe hedd tor
.o".;fi. nr"u" and can provide sPofspeciljc
.,,"n"'t', ttuinine l he .o;bindlion of <ore and s ard t8n ard the, hesl; u?'l tY!'nsionPu<he- the
head back toward the shoilderc) risht lateral flex'
,r, rJ,\ e\en i-e.hillen'ure thaldll musclerred-
io, moves the isht €ar toward the dght shoulder;
rre stre;8th{rained You will not ne'essarilyneed
andleftlatenl l\&ion movesth€ left ear toward th€
: spotter for the auxiliary ex€rcrses
lelt shoulder.
When no machinesaie available,a partner can
apDlvthe resistance.Itis criticalthat your Partner
NECKMANUATRESISTANCE
know you well and under\tandhow mLr'h re'is
EXERCISES tancei'sneeded Partnersmust communicateand
work toSetherfor the b€st fesults
Becauseneck sh€ngth is very important to toot
.all plavers, You will do ne& exercisesextensrvely'
. f."'r"a" ottt"t athletes, lile tennis Play€rs or
BreathingTechnique
Exhale when flexinS the neck, inhale when return-
A strong neck is necessaryto helP rcduce the ing to startin8 Position.
:tranceor"iriLrn when conlacti' made wirh the
body. tie po'er clean hrth Pull dnd
-ppcr

ExerciseTechnique
little resistanceis aPpli€dinthe first few
Lie on a bench with torso stableand h€ad
hanging off the end reps.
.Your partner stands near you usin8 a Take 4 or 5 secondsto executefull range
h)$;l for conJort and stabilitv and adds
Stop mom€ntarilywhen actionis finished
and return to starting Posll1on'
The rcsistanceis fladual and constant,
increasingas rePetitionsprogress,very
98 StrenSthTrainmg for Football

A. Lie on your back. Your partner places head while you push towatd your
resistanceon your foreheadwhil€ right should€r (Figure 10.3, a and
you push up toward your chest b).
(F8ure 10.1, ad). D. Continue lying on yout back. You:
B. Lie on your stomach. Your pai]ler puts partner puts resistanceon ihe ..::
resistanc€ on the back of your head sideof vour headwhiie you li-:
2- h '',t-Bz z/ /JEan1' Jz ,n-z,z te tzttlrzzzr /cz4slztz/d:r z/1-: =
./e.5 a/t?u/e /a2 a n4 a-.1
-/
C I/b an)roa/ ba:* youlparlnelput- One rcp b completing tlte exercr:seon a-
resistanceon fie righ f side of your lour sides,

Fi g l E l0. t Nec l f le\i o n w rth md n u a tre \i s ta n L e .


figure 10.2 Neck exteruion with manual resisLance

Figute 10.3 Right lateral flexion with manual rsistance


100 Sirenqth Trainnq for Foorbal

Figue 10.4 L€ft laterai flexion with manual resistance

NECKVARIABTE
RESISTANCE BreathingTechnique
MACHINEEXERCISES
Exhalewhenflexing the neck,inhale when return
All ne.k-stiengtheninSmachinesdo basicallythe ing to startin8 position.
samething. Movem€ntsmust be done slowlv and
under contrul.Re\rslancema(hine.e\ercr.ethe
neck musclesjust as manual r€sistancedc,es.

ExerciseTechnique
Sit conrJortably,and 81abthe handles of Don't make any forcing, jammin8, or
the-machinefor rorso stability (Figur€ exprosrvemovements,
f\erl forte agdmn the pad in a rult rdnge
The head pads should be placed to anow ot motion on all four sides(Front, back,
iree movement in a full range of motion. rjght side, l€fr side), as in manuat resis_
Torso and shoulders do not move. tance elercises (Figure 10.5, b,i).
AuiilidY Exercises 101

Figue 10.5 RanSeof motion on the neck vdiable resistancemachine


102 Strength Tiaining for Foolball

ATTERNATE
INCTINE der, rcsistance must be moved in different planes.
DUMBBEttPRESSES The tdceps and upper back are also trained.

This exercise works Fimarily the deltoid muscles BreathingTechnique


in the shoulder.Th€ deltoids are a group of three
specific muscles: the anterior. middle, and posted- Exhale when extending the dumbbe , inhale when
or deltoids. To properly train all parts of the shoul- lowering the dumbbell back to the shoulder.

Exercise
Technique
Sit on an incline utility bench or an incline extension shaight over your face (Fiture
benchpress with an antle of 35" to 45'. 10.6b).
Rest back and head on the bench. Pause.
Place legs to the sides and feet flat on the Lower to shoulder undei control (Fiture
floor. 10.6c).
Hold a dumbbel in each hand and rest Repeat same movement with the left side
hands close to the shouldeis. (Figurc 10.5, d and e).
Elbows should be out and to the sides in Do not lilt shoulders or head off the bench.
line with the shoulders (Figure 10.6a). As a variation you may push both dumb-
While keepinS the left dumbbell down, bells up and down at the same time.
push the right dumbbell up in conplete

Fi8le r0.6 Alternate trtdine dumbbeUpresrs.


Au\iliar!r' ErercEes 103

Fi,gve 10.5 (chtiflued)

DUMBBETLFLYS BreathingTechnique
For mayjmum development oI the chest, workouts Exhale when raising the durnlbells, inhale when
can be supplemented with very specific chest ex- lowerinS the dumbbells.
ercises. The dumbbell flys exercise is designed to
develop the chest and improve strength.

Exercise
Technique
Li€ on a flat utility bench with the head Lower the dumbbells aq fdr d\ flenbilty
restint on the bench. permits (FiSure10.7c).
Place legs to the sides and feet flat on the Paus€ at the bottom.
floot. Slowly bdnt the dumbbells back to th€
The palms of the hands are lacing each sta ing position.
other. At the top touch the dumbbells together
The dumbbells are ext€nded overhead slithtly.
(Figure 10.7a). The head oi shoulders should nevet come
Bending the elbow slightly, lower the off the bench.
dumbb€ s in line with the shoulder Concentrate on contncting the chest
(FEure 10.7b). muscles when pullint the dumbbells
Keep the elbows pointed down and back. upward.
The shoulder, elbow, and dumbbell
should form a straight line in the up-and-
down mov€ment.
Figure 10.7 Dumbbell llys.

BICEPCURTS BreathingTechnique
Fr en thuughthe arms ma\ no, be a mdlordredin Exhalewhen raising the bar, inhate when lo$,er_
spofi perrormance/arm workouts are imporranr ing the bal.
for total body srrenSrh.Mosi arhletesdr;am or
hdvingbi8 arms.biB tri.ep".Jnd big biccp\. I hr.
e\ercrse wr h€lp strengrhenvolrr biceps.

ExerciseTechnique
Stand with f€et shoutder,1{,idthapart, Hold vour .rrm.,tr"i8hr tr ith ihe ba- rect-
ing in &ont, clL,sero the legs (F'gure
Grab th€ bar (straightor curt) r,ith hands 10 8a).
about shoulder-width apar, palms Curl the bar upward all the way ro th€ chin
iacmg uP. (Figure 10.8,b and c).
Keep elbows closeto the body Ther€ should b€ no hiP or back movement.
Pause at the toP Position This exercise can also be done with
dumbbells.
Slowly lower the bar back to the starting
position.

Fi8ur€10.8 Bicepcurls.

TRICEPEXTENSIONS BreathingTechnique
Exhale when extending the arm, inhale when
This exercisewill strengthenthe tricePsmusclein retuming to the startinS Position.
your arms. Whm P€ orminS this exercise,be car€-
ful not to bounce the bar at the bottom or open
your elbows out to the side in the uPward

ExerciseTechnique
Lie on a benchi place feet to the sides Hold the upPet arms close to the head.
Hold the bar with hands sliShtly less than Keep elbows close toSether.
shoulder-width apan. Lower the bar to 90" (Figure 10.9c).
Raise th€ bar ov€rhead at arm's len8th
straight over your face (Figure 10.9a). Bring the bar back to the starting
Bv bendins at the elbows, slowly lower the PO51t1on.
-bar
bacfward toward your forehead
(FiSure 10.9b).
106 Strength Training for Football

FiSue -r0.9 Tricepexrmsions

DIPS BreathingTechnique
Ihis exercise is 81eat for training the tricePs, but Exhale when extending the arms, inhale when
it also works the shoulders. If you do not wish to rcturning to the starting Position.
train the shoulders, you should choose another
tricep exercise. To add resistance, weiSht can be
tied around your waist hith a sPecialbelL.

Technique
Exercise
Keepint the body straight and the arms
lock€4 support your weight on the diP
Raise your body back uP to the starting
bal (FiSure 10.10a).
position (arms fully extended)
Your grip is slightly wider than should€r-
width apan. At the top, stop momentarily RePeat the
movement.
For more comJort, you can bend the knees
DurinS the uPward drive the body should
dnd cross lhe ritht foot ovet the left.
not swing or twist.
Lower your body to the point where the
upper arm is Parallel to the floor (Figure
10.10,b and c).
Auxiliary Exercises 107

Figure10.10 Dips.

WRISTCURLS ed, with the forearms rcsting on the quads, and


it can be done with dumbbells.
Hand and forearm strength are especially impor'
tdnt in foolball,where hand. are usede\Lensi\e- BreathingTechnique
ly. Many athletes, however/ neglect an important
part of arm strength wrist strength. Wrist curls Exhale when raisinS the weight, inhale when
should be pe ormed at a mod€ratespeed,under lowerinS the weight.
control. This exercise can also be performed seat-

Exercise
Technique
Kneel at the side of a flat utility bench. At the bottom positior! the bar can be
Grab the bar with hands about 6 inches allowed to roll to the tip of the fingers
apat. Ior more wrist flexion (Figure 10.11b).
Roll it ba€k into the hand be{ore the uP-
The forearms aJld elbows are placed flat on ward pull.
the bench for suppo and stability.
Curl the bar up as far as possibleusing
The hands and ba! hang ofl the side of the
only the wrist (Figure 10.11c).
bench (Figure 10.11a).
Stop momentarily.
Lower the bar to the staning Position.
Figue 10.11 Wristcurls.

BENT-OVER
ROWS thal requirepulling mo\ements.foolballptayers
ollen ha\e superiorupper bact strenglhcompared
Mosl alhletesdre interestedin developingthe ronr to other athletes.
ol the upper body dnd neglectits coLrnteiparl,the
upper bdcl. This is a very larte, 5rrong;reathdt BreathingTechnique
includeslhe trdpezius,rhomboids,and ldlicsimus
dorsi as its main muscle tloups. Upper back Exhale when brintinS the bar to the chest, inhale
strength is important in sports (such as footbal) when lowerint the bar.

Exercise
Technique
Stand with feet shoulder-width apart. Shoulde$ are back.
Grab the bar with palms dow0 shoulder- Keep the head up, lookinS forward, and
width apart (Figue 10.12a). the torso tight.
Bend at the knees and lower the hips back KeepinS the elbows close ro rhe body.
as the uppei back is bent forward to a slowly pull the weighr to the abdomen
position almost parallel to the floot (Figure 10.12d).
(Figure 10.12,b and c).
Pause,
Arms are straight, holdjng the bar close to Lower the bar slowly to fhe starting po-
the body. sition.
FiSue 10.12 Beni-ovet ro$8.

SHRUCS
S H O U TD E R BreathingTechnique
Exhale when lifting the shoulders, inhale when
This exercis€,like the bent over rows, works the lo*'ering the shoulders.
upper back. All oI the work should be done s'ith
the trapezius muscles.

, Technique
Exercise
Standere.t with feetshould€r-wjdthaPat. Keep the head and bod)' stillwhile elevat-
ing the shouldersas hiSh as Possiblen
Hold the bar closeto the body 'ith arms
a straight up$'ard line (Figure 10.13c).
straight, palms down, and hands about
shoulder-r{idth apart (Fiture 10.13a). The shoulders should not rotate.
Raisethe weight by shrugging the shoul- Hold the weiSht momentadly at the top.
ders toward the ears (FjSure 10 13b) Slowly Io €r it back to the stafting Po
L€an forward slithtly.
110 StrenBthTrdnmg for Football

FiSlre 10.13 Shoulder shrugs

BACKRAISES The main mus€lesworked in the lower back are


the spinal €rectors.

Only afewcore exercises-deadlift, powerclean, BreathingTechnique


high pull, and back squat-train the lower back.
Often this areais overlookedand untrained. Back Exhal€when raising the upper body, inhalewhen
raises are meant to supplement these ex€rclses. lowering the upper body to startinS position.

ExerciseTechnique
Lie facedown on the equipment. Maintain a tight, stronS upp€r and lowei
The pad should be under your thighs to back.
permit lree movement o{ the hips and
UrinB loh er bdcl musclei slowly rai5ethe
Thefeet are securelysupportedunder the torso back to th€ starting position (Figufe
foot holders. 10.14,c and d).
The back is straight, shodldersback.ch€sr Do no{ hypere\tend.twrst or bounceal
out, and head in line with the torso. the bottom to gain momentum.
The arms are crossedon the chest or be- Perfoim this ex€rcjseat mod€rate speed,
hind the head (Fi8ure '10.14a). under control.
Bend at th€ hips and lower your torso For the more advanc€dathletewith good
until it is perpendicular to th€ Iloor loi{'er back strength. a h'eitht plate can
(Fi8ure 10.14b). be held for added resistance.
Iigure 10.14 Backrdises.

S IT-U PC R U N C H culaf balanceth€ abdominalsneedto be strength-


ened ind€pendentl,v.To stren8thenthis area,you
A11sports recl1dfeabdominal strength for stabili- need to do exercis€sthat bend the trunk forward
t]', bending, pulling, and t\^'isting.Som€timesab- and side to side.
dominal strength is conJused wiih hiP'flexot
sirength becausethe hip flexors are tied in very BreathingTechnique
cbse in that ar€a.Abdominal strength is usually
inferior b hip-Ilexor strengihr therefore,for mus lnhale on the r{'ay up, exhaleon the r'{ay down
ExerciseTechnique
Lie on your back with knees bent and feet Pause at the top.
llat on floor close to buttocks, arms Keep the knees up.
crossedbehind the head (Figure 10.15a).
I-wer the back to the floor.
For added resistance, a weight can be held
on the chest. The lower back touches the floor fust.
Curl at the shoulderstust (Figure10.15b). Do not jerk or twist.
Than curl at the upper back, and then the Do not relaY at the bottom.
lower back (Figure 10.15c). Keep the abdominalstEht and the shoul.
You do not need to curl all the way to the ders curled inward.
.knees.

Figur€ 10.15 Sit,up cruch.

oBLtQUt TWTSTS is not for beginner athletes becauseit requires good


abdominal and lower back strength.
In addition to abdominal strength, football also re- BreathingTechnique
quires obtque strength Ior stability, bmding, pull-
ing, and twjsting. Obliques are the side muscles Exhale when twisting upward, inhat€ when twist-
in the body's midsection. This exercise, howevet, ing downward to the startinS position.
Aur,tidy Exercises 113

ExerciseTechnique
Sit on the machine with feet under th€ foot Return to the strajght position (Fi8ure
supPons- 10.16c).
The tolso hangs of{ the apparatus. Twist to the left (Fi8uie 10.16d).
Put your hands togetherand extendyour Twisting to both sidesandbackto the start
arms straight over your face (Figure position is one repetition-
10.16a). For addedr€sisiance,the advamed athlete
Twist the torso to th€ fght (Figure 10.16b). may hold dumbbellsor weiSht plates,as
Keep hips flat on the pad. shown in Figure 10.15a-d.

'.:.::..,::'::"
.' i

Fi8ure 10.16 Oblique hrists.


114 StrensthTraminsfor Football

IEC EXTENSIONS hips and torso should not move or swing to help
bring the weight up.
When \,r'erefer to let stentth, we almost always
think of the quad ceps muscle in the front of the BreathingTechnique
leg. l€g extensions will strengthen this muscle-
ll/hile you perform this exercise, keep the trunk Exhale when raisinS the weight, inhale when
straEht at all times so the quads do the work. The lowerinS the weight.

Exercise
Technique
Sit on the machine, hands holdinS on to Pause,
the sides for stability. Gradually lower the weight to the starting
Place feet under the moving pads. posihon.
The knee joint should be slightly off the Do not lower all the way; keep some
pad.
The bottom roller should be on the lower The upward movement should be quicker
part of the shin closeto the feet (Figure than the lowering but still conholled.
70.77a). The trunk should be kept straitht at all
Fully extend the lets stlaight forward times.
(Figure 10.17,b and c).

FiSuie 10.17 Leg exteNions.

t_Ec
cuRrs enough emphasjs on strengthening this muscle
and too much emphasis on the quadric€ps.

The backpart of the let, th€ hamstring, is impor- BreathingTechnique


tant to leg strength, just asth€ quaddcepsis. Le8
curls strengthenthe hamshings.Many hamstring Exhale when raising the weight, inhale when
iniuries occur because athletes have not put lowering the weight.
Exercise
Technique
Lie facedown on the machine, body The hips must stay flat on the machine-
straight, hands holding on to the side of Pause at the top.
the machine for stability. Slowly bring the weiSht down to the start-
The head faces forward and the knees rest ing position.
off the pad. At the bottom, the legs do not rclax but
The feet are under the pad with the Pad keep some tension,
resting on the Achilles tendon area Do not bounce the waght at the bottom.
(Figure 10.18a).
The torso should remain still, the only
Cui the weight up by flexin8 at the knees movement is at the knees,
(Fi8ur€ 10.18,b and c).

Figure 10.16 l€8 curls-

HEELRAISES
STANDING of motion. This €xercisealso works all the muscles
analtendons around the anle, Sivint svength and
Seldom referred to, but almost as imPortant as flexibility ]n that arca.
quadricepsand hamstring stren#h, is ankle and
caff strength. Standing heel raises work the caff BreathingTechnique
mus.les, which ext€nd from the anll€ to the knee.
Also trained are the Achilles tendons, helPint Exhale when risinS on the toes, inhale when low-
them to be more flexible and to move in a full rallge er the body to statinS position.
ExerciseTechnique
The bar should resthigh on the shoulders. In lhr. po.irronp\rend\trdrthLup d. high
The hands hold the bar $'ith the elbows as possible, keeping the l€gs straight
pointing down. (Figure 10.19c).
The headlooksup and the body is straight. ldu"e dt topi then:lon11lorrer the heets
Step up on the $'ood block. lower than the block (FiSure 10.19,d
and e).
A of your weight is supported on the toes
and balls of the feet (Figure 10.19a). The exercisecan also be performed stand-
in8 and seated$'ith a variety o{
The feet should be 8 to 12 inches apart,
pointing straight forward (Figure
10.19b).

FiSue 10.19 Standing heel raises.


AP PE N D IX
A

Strength-Training
PercentagesTable

Weisht(lb) 4090 4so/o s0% 559o 60% 55% 70q. 75vo 80% 8s% 90% 95%

100 40 45 50 55 60 65 70 75 80 a5 90 95
110 45 50 55 60 65 70 75 85 90 95 100 105
120 50 55 60 65 70 80 85 90 95 100 110 115
130 55 60 65 70 80 85 90 1il() 105 110 115 125
140 55 65 70 75 85 90 100 105 110 t20 125 135
150 60 70 75 85 90 100 105 115 120 130 t'5 145
160 65 75 80 90 95 105 110 720 130 135 145 150
170 70 80 85 95 100 110 720 125 135 145 155 160
180 70 80 90 100 110 115 't25 145 155 160 t70
rft 75 85 90 105 115 125 135 145 150 160 t70 180
200 80 90 100 110 120 130 144 150 160 170 180 190
270 85 100 105 115 125 135 145 155 '170 180 190 200
220 90 100 110 120 130 145 155 165 175 185 200 210
2n 95 105 1:15 125 140 1s0 160 775 185 195 205 220
240 9s 110 120 130 145 155 774 180 190 205 2'r5 2N
250 100 115 125 140 150 16s 775 190 200 275 225 2q
260 10s 120 130 145 155 770 180 195 21.0 220 235 245
270 r10 125 135 150 160 775 190 2N 215 230 245 255
280 110 125 140 155 170 180 195 2to 225 240 250 265
290 115 130 145 160 175 190 205 220 230 245 2& 275
300 120 135 150 165 180 195 210 225 240 255 270 285
310 125 1!m 155 170 185 200 2t5 2m a 265 280 295
320 130 1!15 160 190 210 225 24n E5 270 290 305
330 135 150 165 180 200 215 2n 250 265 280 300 315
340 135 155 170 190 205 220 24D 255 270 290 305 325
350 1!lo 160 175 195 210 230 245 26 280 300 315 335
360 1!15 160 180 200 220 2{ 250 270 290 310 320 340
370 150 t70 185 205 224 2q 260 280 295 315 330 350
380 150 774 1m 210 230 250 265 285 305 325 340 360
390 160 180 200 210 230 250 270 290 310 330 350 370
1100 160 180 200 220 240 2$ 280 300 320 340 360 380

117
118 Strength-Training percenrag€s Table

weight(1b) 408 45% 5090 55% 609. 65% 7071 7510 80% 8s90 90% 95%

410 165 185 205 225 245 265 285 310 330 350 370 390
420 170 190 2t0 2N 250 270 291) 320 340 360 380 400
430 170 195 21,5 235 260 280 300 320 34s 5 390 410
440 200 2n 240 285 310 330 350 395 A0
450 180 zoo 2?A 250 270 2.n 320 340 360 380 410 430
460 185 210 230 250 275 300 320 34' 370 390 415 440
474 190 210 23,5 260 280 305 330 350 375 400 425 445
440 190 220 240 260 290 310 340 360 380 410 430 4r/J
490 195 220 270 295 320 3!t5 370 39s 415 440 465
500 200 225 250 275 300 u5 350 400 425 450 475
510 200 230 26\) 280 310 330 360 380 410 430 460 490
520 210 2-i5 260 315 340 365 390 415 440 470 495
530 2lo 240 265 z9l 320 345 370 400 425 450 480 505
540 220 240 270 300 320 350 380 410 430 460 4.n 510
550 220 250 300 330 360 385 410 440 465 495 520
560 225 250 280 310 390 420 450 475 505 530
570 2n 260 290 310 340 370 400 430 460 480
580 230 510 54t)
2& 290 320 350 375 405 !!65 490
590 235 520 5s0
295 325 355 38,5 415 440 470 500
600 2q 530 560
270 300 330 360 390 420 450 It80 5',10 540 570
Nore:PercentageweiShtqdre rounded to nedrest5 lb
APPENDIB
X

Core Exercise
WeightProgression
Chart

Se t 1 Sel 2 Set l Set 4 Set 5 Set 6

75 85 95 105 115 125


75 85 95 110 120 130
75 90 105 115 125
75 90 105 120 130 140
85 95 110 725 145
85 95 110 130 1llo 150
85 '105 135 145 155
85 105 135 150 160
95 110 125 140 155
110 140 155 170
-95 95 115 130 145 160
95 115 130 150 165 180
95 't25 140 155 170 185
95 't25 14{) 160 175 190
95 135 150 't65 180 195
95 135 150 't70 185 2U)
13,5 745 160 175 190 205
13,5 't45 160 180 195 210
135 155 770 185 mo 275
135 155 770 190 205 2m
135 155 180 195 210 225
135 155 180 200 215 230
135 155 185 m0 275 2S
135 155 185 205 220 240
135 155 185 m5 225 245
135 155 185 210 230 0
135 155 185 255
135 155 185 220 240 260
135 155 185 245 265
13,5 155 185 230 o 270
135 155 195 5 275

119
120 Core Erdcjse Weight ftofFessron Chdt

Set1 Set 2 Set 3 Set 4 Set 6

13,5 155 195 2N 260 2U


13,5 185 225 265 245
13,5 185 225 250 270 290
13,5 185 225 255 275 295
135 185 225 2& 280 300
135 185 225 265 285 305
135 185 u5 270 290 310
135 185 225 275 295 315
135 185 225 280 300 320
135 185 245 285 305 3E
135 185 245 290 310 330
135 225 255 295 315 335
225 255 300 3m 340
225 255 305 325 345
225 255 310 330 350
225 775 315 335 355
225 275 3m 340 3m
13,5 225 2:75 325 345 365
1?5 225 2:75 325 350 370
135 225 275 330 355 375
13,5 225 275 335 360 380
13,5 225 275 335 365 385
13,5 225 275 34n 370 390
1?,5 225 315 345 375 395
135 225 315 350 380 400
13,5 225 315 355 385 405
13,5 315 360 3q) 410
13,5 225 315 365 395 415
1?,5 225 315 370 400 420
135 2 315 375 405 425
135 225 315 380 410 430
135 225 315 380 415 435
135 25 315 385 415 440
135 225 315 385 415 445
135 225 315 390 420 450
225 315 390 420
225 315 395 !130 460
225 315 400 435 465
225 315 rl05 4q 470
225 315 $5 445 475
225 315 415 450 480
225 315 365 455 485
225 315 365 430 4& 4q
225 315 365 435 465 495
225 315 365 !140 470 500
225 315 355 M5 475 505
225 365 450 480 510
225 315 405 !155 48,5
225 315 405 460 4m 520
225 315 405 465 495
225 405 465 500 5m
225 315 405 465 505
225 315 405 470 510 5()
225 315 405 475 515 545
225 315 405 480 520 550
Set 2 Set 3 Set 4 S€t 6

25 315 405 485


225 525 555
315 405 485
225 315 560
405 485
225 565
405 490 530
225 570
405 495 540 58,0
40s 495
315 585
405 495 550
225 315 590
405 500 555
225 405 500 560 600
A PPENDIC
X

Auxiliary ExerciseWeight
ProgressionChart

Set 1 Set 2 Set 3

5 5 5
5 10 10
5 10 15
10 15 m
15 20 25
20 25 30
25 30 35
30 35 40
30 40 45
35 45 50
lto 50 55
40 50 60
45 55 65
50 60 70
55 65 75
60 70 80
75 85
70 80 90
85 95
80 90 100
85 95 105
85 95 110
65 100 115
90 105 't20
95 110 't25
100 115 1m
105 't20 136
110 't25 140
110 130 145
110 150
115 135

723
124 Auxilary Exercise Weight Progression Chdt

Set 1 Set 2 Set 3

120 1ll() 160


125 145
130 150 170
155
135 160 185
145 170 190
145 175 195
1,45 't75 200
145 175 205
185 21u
155 185 215
155 190 220
155 195 225
165 200 230
165 205 235
175 2to 240
175 215 245
185 220 250
185 225 255
185 230 260
195 235 265
195 2q 270
205 245 275
205 245 280
205 245 245
205 255 290
205 255 295
2t5 265 300
2t5 265 305
225 310
225 275 315
D
A PP EN D IX

Chart
PersonalBestConversion

Nlrnber of ieFtitions
10 65

115 120 124 7E 130 135 140 145 150


125 130 135 140 '145 150 155 160
115 120
125 130 135 140 145 150 155 160 170
140 145 150 155 160 165 170 175 180
145 150 155 160 165 170 175 180 185 190
160 165 170 175 180 145 190 195 200
160 770 \75 180 185 190 195 200 205 zto
770 180 185 190 195 200 205 210 275 220
't75 185 190 195 200 205 210 215 220 230
185 195 200 205 210 275 2D 225 230 2&
190 m0 205 210 275 220 234 235 240 250
200 2t0 215 220 25 2n 240 245 250 260
205 215 Z2A 225 230 235 245 250 260 270
275 220 230 235 24) 245 455 260 270 280
225 2v) 235 240 245 250 260 270 280 290
zx 240 2+5 250 255 260 270 280 290 300
240 250 255 260 z(F 270 280 290 300 310
245 255 260 26 270 280 290 300 310 3X
255 265 270 2J5 280 290 300 310 320 330
2eJ 270 280 285 290 300 310 320 330 340
270 275 285 290 300 310 320 330 340 350
275 280 290 295 305 320 325 340 350 360
280 285 295 m5 315 330 335 355 370
2vJ 295 305 315 3 3q 345 355 360
300 305 310 325 335 350 360 375 390
310 315 320 330 345 355 375 385 !100
315 325 335 345 355 365 385 395 410
325 335 345 355 365 375 380 390 405 420
335 345 355 365 375 395 405 415 434)
345 375 385 395 405 415 425 440
355 365 375 385 395 405 415 a5 435 !150
360 370 380 390 400 415 425 435 445 460
365 385 395 405 415 425 435 445 455 470

125
126 Personal Best Conversion Chad

Nmber of Epefitions
10

370 390 405 415 425 445 455 465 440


380 400 415 435 445 455 465 475 490
385 410 420 430 M5 455 465 475 485 500
400 420 430 440 455 465 47s 485 495 510
llo5 4E 435 450 46 475 445 41)5 505 520
410 430 440 455 465 480 490 500 515 530
415 440 450 465 475 490 500 515 5 540
425 450 465 475 490 500 525 53,5 5s0
435 460 475 486 500 515 525 535 545 560
4q 470 480 4m 505 525 535 545 555 570
445 475 48,5 500 510 53{l 540 555 555 580
455 480 495 510 525 535 550 565 575 590
460 480 500 530 545 555 575 585 600
Clossary

active resl-The strenSth+raining Period in which in-seasontnining StrenSthtrainingPerformed


the athlet€ allows the body to recuperat€ by during the competition season to malntarn
reducinglhe dmounl of strenglhlrdrningPer- strentth levels.
r^rmedor doint otherPhy5(dlaclivitie-to miin- intensity-How heavily an exerciseis performed.
tain strength. isolate-To zero in on a sPecificmuscle
auxiliary exercise-Exercisethat works a sPecific
muscle or gro!1p of muscles to comPlete total toint stability The strength o{ a body ioint due
to strentth t(ainint.
body strength or to isolate a sPecificmuscle area
lift-off-H€lp dven by a sPotter(Partner)to un-
collar-A clamPthatsecurestheplates to the bar.
contraction The reaction of the muscle as it load The amount of weiSht (resistance)an ath-
works aSainst a resistance;shortening of the
lete is using dudng exercis€€xecution
length of a muscle.
lower body exercises-strenglh-frdinjnge\cr.i\e\
cool-down Easyexercisesto bring body back to
that work the main muscle groups of the loh'er
pretraining status.
body.
core e\erciaes l-\erci\e- lhal surl lhe main
manual resfutance Eiercisesdone l\'hile a Parf
muscle SrouPs and serve as a base for all
ner applies resistance.
strength-trainingPioSrams
double py'ramid Extra sets using Progressively max The h€aviestweiSht an athlet€can lift in a
lesswejght that an athl€teperforms aftet work- panicular ex€rcise.
ing the heaviest$.eights. musale fatigue Condition of the bodv after
estimated personal best-The aPproximate strenuoustralnrng.
equivalentfor one repetition max (1RM) cal€u- muscular balance The maintenanceof the natu'
laied by using the weight performed foi several ral strength ratio between oPposing mrs'le
reps along with a formula goups.
explosive movement Movement done vrgorous- off-season training-The Pedod during which the
ly for a very shori duration. athlete is not in sport competition but is strength-
flexibility-The athleti. at'ility to extend, move, tiaining to bring stren8th to a hithei level
or rotate body paits in a fuli fanSe of motion. overtlaining-A point at which the athlete reach€s
free weight6-Barbells and dumbbels thai can b€ a plateau or reduction in Pe otmance of strenSth
used many ways without r€strictions. training.
frequency-The number of times Per week, day, power-The ability of a muscle to contmct force-
or seasonan athlete trains, fully and exert maximum foice.
full lange of motion The great€st range of preseason The strength-trainingperiod just be-
movement a muscle ot body Pait can achieve fore the sport seasonbegins, in which the ath-
increased size of muscl€ tained lete shorid be at his oPtimal shength level
hlperhophy-The
through exerciseor strength training prescribed workout-The workout assigned to
't27
the athlete,which includesthe exercise,w€i8hr, spotters The assistantswho stand by ro help the
athlete in the ev€nt of an unsuccessfulattempt,
proglessive resistance-A system of strength b off€r encourag€ment,and to maintain safety.
training that progressi\€ly and gradualtv in- spotting techniques Variations of spotting de-
crea\e-lhP re.i\ldn\e{weighlrlhe athleleu,c. pending on the e\ercise performed.
toward greater strength gains.
strength level How strong an athl€te is, based
plTamid syslem-A .rrenSlh-fainin8 progrdm n on ihe length of time the athlete has been
which the athlete performs a number of sets wlrrl training.
increasinSweight loads and decreasingrepe strenSth-lraininB techn iq ues- the p,,,per
merhodof pert r-nin8 dn e\er,i.c tu imp,o\e
repelitionb ma-rimum (RMl- f\e md\imum strength and to avoid injury.
weiSht that can be used for a spe€ificnumber of
testing-The period in which an athlere,sstrengrh
Progressis evaluated.
recovery-The time necessary for muscles io total-body routine-A strengrh-trainingroutine
recuperateafter a woikoui.
that trains the total body on each workout day.
repetitions (reps) The number of times an exer-
variable resistancemachines Machinesconsisf
cise movement is repeated.
ing of camsorleveragesthat can changeth€ ac,
resistance-The weight the athlet€ uses to perform lual re-i-lancethroughuut lhe fuJt range of

rest-The pedod of t aininginactivitybetweensets volume The total work perform€d durinS irain-
or rvorlour- ro allorvfor mu\le rero\cr\. rng per workou!/ \,!'eek,or s€ason.
set A troup of repetilion.uf the .dme e\e-cire warm-up sets Ex€rcisesan athiete pe orms with
and wei8ht. lighi€r weights before exercisinSwith heavier
split routine A programthat works half rhebody i{'ei8hts.
parts on one day and the other half on another weiSht progression-A systematic way of increas-
ing ihe weight from one s€t to the next.
l"

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Head Coach
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Thebookincludes information on customizing program
a strength-training
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