MISSOURI VALLEY

COLLEGE FOOTBALL

2007 SUMMER
STRENGTH MANUAL
 MISSOURI VALLEY COLLEGE FOOTBALL
SUMMER TRAINING '07

MAX June 8: + 5-10 lbs. July 6: + 5-10 lbs.

HANG CLEAN: LBS.

SQUAT LBS.

BENCH LBS.

INCLINE LBS.

WEIGHT LBS.

% BODY FAT %

16 X 110 YDS. OL=22 seconds

DL=20 seconds
TE/K/LB/QB=18 seconds
DB/WR/RB=17 seconds

"If you believe in yourself and have dedication and pride and
never quit, you'll be a winner. The price of victory is high,
but so are the rewards."

Paul "Bear" Bryant

May 7, 2007

Dear Viking Football Team,

Strength and Conditioning is one of the cornerstones of our football program.

Our goal of being the strongest and best-conditioned team in the conference will
be a direct factor in achieving a Heart of America Conference Championship.

We have made a few changes in the summer strength and conditioning program.
Upon your return to campus you will be tested with consecutive 110-yard (goal
line through the endzone) sprints with a brief recovery period between reps,
Bench Press, Hang Clean, Pro Agility, and possibly Vertical Jump. Follow the
summer program and you will have no problem with these tests, and you will be
in tremendous shape. We will be the most physical and best-conditioned team in
the Heart of America Conference if you closely follow the 2007 Summer Strength
Manual.

Concentrate this summer on total body fitness, starting with your “CORE”. Your
“CORE” includes the abdominal and low back. Everything you do on the football
field is generated from your “CORE”, so make sure you do not neglect it.
Incorporate position drills with explosive change of direction/conditioning to
simulate football movements to prevent against groin, hamstring, and hip flexor
strains and injuries during fall camp.

Whatever it takes to WIN entails:

1.) Training with intensity. Do not miss a workout.

2.) Do not miss meals. Eat nutritious food.
3.) Do not abuse your body with late nights and alcohol.

Have a great summer.

Sincerely,

Viking Football Coaches

Phone: (660) 831-4155
 GOALS FOR AUGUST 2007

Bench Squat Cleans Vertical Weight Pro Agility 110's

Viking Football Lifting Position Records

Quarterbacks 40 yard dash Bench Press Back Squat Hang Clean Vertical Jump Pro Agility
B.J. Hall Chris White B.J. Hall Adam Mares Tyrone Jackson Tyrone Jackson
4.47 sec 310 lbs 455 lbs 285 lbs 31" 4.43 sec

Offensive Line 40 yard dash Bench Press Back Squat Hang Clean Vertical Jump Pro Agility
Jermaine Solomon Sean Clark Nick Peker Nick Peker Marque Black Nick Peker
5.11 sec 385 lbs 615 lbs 360 lbs 29" 4.67 sec

Defensive Line 40 yard dash Bench Press Back Squat Hang Clean Vertical Jump Pro Agility
Larry Wentzel Merlin Benefield Billy-Bob Williams Merlin benefield Benefield/ Wentzel Larry Wentzel
4.53 sec 360 lbs 585 lbs 360 lbs 30" 4.47 sec

Linebackers 40 yard dash Bench Press Back Squat Hang Clean Vertical Jump Pro Agility
Billy Atlas Soane Sevelo Reggie Singletary Marco Burks Billy Atlas Billy Atlas
4.59 sec 380 lbs 525 lbs 330 lbs 32" 4.31 sec

Tight Ends 40 yard dash Bench Press Back Squat Hang Clean Vertical Jump Pro Agility
Marcus Nichelson Josh Collins Josh Collins John Brinley Trevor Howard Marcus Nichelson
4.85 sec 385 lbs 480 lbs 310 lbs 30" 4.50 sec

Running Backs 40 yard dash Bench Press Back Squat Hang Clean Vertical Jump Pro Agility
Eddie Haar LeAndre Matthews LeAndre Matthews Jacob Cahill Robert Holmes Jacob Cahill
4.41 sec 430 lbs 570 lbs 365 lbs 39" 4.28 sec

Wide Receivers 40 yard dash Bench Press Back Squat Hang Clean Vertical Jump Pro Agility
Cortavious Anderson Mike Wilder Kenneth Reed Reed/Wilder Chris Mosley Jon Nunez
4.33 sec 300 lbs 500 lbs 260 lbs 36" 4.31 sec

Def. Backs 40 yard dash Bench Press Back Squat Hang Clean Vertical Jump Pro Agility
Maurlon Bembry Glen Baquet Esa Ikonnen Curtis Tate DeAndre Smith Steven Price
4.28 sec 360 lbs 500 lbs 315 lbs 36" 4.34 sec

Kicker/Punter 40 yard dash Bench Press Back Squat Hang Clean Vertical Jump Pro Agility
Matt Nahlik Joe Park Park/Pepito Matt Pepito Park/Nahlik James Justus
4.85 sec 265 lbs 360 lbs 280 lbs 27" 4.51 sec
 STRENGTH TRAINING
The following pages contain our Strength and Conditioning Program. These
pages are two-sided. The front page has boxes which contain: workout,
lead in/out exercises, and conditioning. The back-side has your wall chart.

During the summer months, you are in a pre-season phase for football. Our goal
is to improve your functional capabilities as a football player. Becoming a
competitive weightlifter or bodybuilder is not our goal. However, increased
speed, agility, power, explosiveness, and a decreased susceptibility to injury are
all the things we want to accomplish with this program. These areas can all be
improved in the weight room.

Football players are athletes, which require a great amount of skill. Along with
skill, they require high levels of strength, power, speed, endurance, and flexibility.
If you do not work to develop these attributes, you will be defeated on the football
field.

Muscular strength and power are the most important physical factors of athletic
performance. It is never a negative aspect. It does not create a lack of flexibility
or diminish skills. However, there must be a balance. Strength training, along
with speed, agility, and flexibility must all be integrated together to improve
athletic performance.

Our Viking Strength and Conditioning program is designed to do exactly that-

improve your performance. Each week must be completed before moving to the
next. Do not neglect your training. Sporadic training will hinder your
development. Follow every set and rep and you will succeed.

Special Notes & Emphasis

1.) Follow the workout order. It is very important.

2.) Use the lighter weeks to your advantage-rest promotes growth.

3.) Be technique conscious. Do not sacrifice technique to go heavy.

4.) Train with a partner. Spot each other. Motivate each other.

5.) Rest – Allow three minutes rest when recovering between large muscle
exercises. Smaller muscle groups need less time – 2 minutes maximum.

6.) Keep records to monitor your progress, and let the coaches know what
you have accomplished.

7.) The end result of your Strength & Conditioning Program is what happens
on the field during a fall Saturday. LIFT TO WIN!!!!
 PERCENTAGES

Workout percentages for the exercises are based on a rotating max. On Monday, June
11th and Monday, July 9th add 0,5,10 lbs., to your max depending upon how you are
doing. For example, if you are struggling on one lift do not add weight. If you are doing
well in another lift add 5 to 10 lbs to your max. Write these numbers in your book and
continue to go off these for the rest of the summer. Each lift is independent of one
another.

Hang Clean Max: Hang Clean, High Pull, Split Jerk, Front Squat
Squat Max: Squat
Bench Max: Bench, Close Grip
Incline Max: Incline

How to read your workout:

Sets x Reps x A Percentage of the Goal Weight

Wall Chart Example: Max=100 lbs. 10 reps @50% =would equal lifting
50lbs. ten times

DAY 1
BENCH
MAX 10 Reps @ 50% 10 Reps @ 61% 10 Reps @ 67%
Athlete 100 50 61 67

DAY 1
INCLINE
MAX 10 Reps @ 50% 10 Reps @ 61% 10 Reps @ 67%
Athlete 100 50 61 67

You must plug your max in on the wall chart. The weight by percentage chart at the end of this manual will
give you the desired weight at each percentage. You will have to insert all of your weights into the wall chart.

An example for a supplemental exercise is 3x 10. Perform 3 sets of 10 reps. Go as heavy as you can while
maintaining proper technique. Never sacrifice techniques for weight.

Lead In/Out Drills are located next to your workout boxes. Always perform these warm-up and cool down
exercises.

Conditioning has been broken into 3 cycles. The first 3 weeks you will be conditioning 2 days a week. Never
condition back to back for the first 3 weeks. Give your body at least one day of rest. The next 5 weeks you
will condition 3 days a week. Again, give your body a day off in between conditioning workouts. The final 3
weeks you will condition 4 days a week . Your conditioning consists of explosive workouts and endurance
workouts. NEVER do explosive workouts back to back, you should explosive one day then endurance the
next day.

MAKE SURE YOU STRETCH AND PROPERLY WARM UP BEFORE CONDITIONING!!!!!!

 VIKING FOOTBALL
WEEK 1 : Monday,May 21- Friday, May 25

Day 1 Day 2
1. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight
2. Incline (See Wall Chart) 2. Squat (See Wall Chart)
3. Push Press 3x10 3. Step-Ups 3x10
4. Jammers 3x10 4. Cleans (See Wall Chart)
5. Dips 3x10 5. Upright Wide Grip Rows 3x10
6. Neck 1x12 Each Way 6. Glute Ham 3x10
7. Pull-Ups 2x7

Day 3 Day 4
1. Close Grip Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight
2. Incline (See Wall Chart) 2. Squat (See Wall Chart)
3. Split Jerks 3x10 3. Lunges 3x10
4. Jammers 3x10 4. Cleans (See Wall Chart)
5. Dips 2x10 5. Shrugs 3x10
6. Neck 1x12 6. Glute Ham 3x10
7. Bent Over Rows 3x10
8. Pull-Ups 2x7

Day 1 & 3 Day 2 & 4

LEAD INS LEAD INS
5 MINUTES JUMP ROPE 4 X 30 SECS JUMP ROPE
10 SQUAT JUMPS 10 SQUAT JUMPS
LEAD OUTS LEAD OUTS
3X 20 THROW DOWNS 4 X 20 V-Ups
2X20 RUSSIAN TWISTS 2 X 20 Side Touches

Day 2 Conditioning Day 3 Conditioning

2 x 800's (3 min rest) 8 x 110 yd. Striders, (30 sec.rest)

4 x 400's (3 min rest) 2 x 110 yd. Backward striders (45 sec rest)
6 x200's (2 min rest) stretch
8 x 100's (1 min rest)
 WALL CHART
WEEK 1 : Monday,May 21- Friday, May 25
DAY 1
BENCH
MAX 10 Reps @ 50% 10 Reps @ 61% 10 Reps @ 67%
Athlete

DAY 1
INCLINE
MAX 10 Reps @ 50% 10 Reps @ 61% 10 Reps @ 67%
Athlete

DAY 2
CLEAN
MAX 10 Reps @ 50% 10 Reps @ 58 10 Reps @ 64
Athlete

DAY 2
SQUAT
MAX 10 Reps @ 50% 10 Reps @ 61% 10 Reps @ 67%
Athlete

DAY 3
CLOSE GRIP BENCH
MAX 10 Reps @ 50% 10 Reps @ 58% 10 Reps @ 64% 10 Reps @ 70%
Athlete

DAY 3
INCLINE
MAX 10 Reps @ 50% 10 Reps @ 61% 10 Reps @ 64% 10 Reps @ 70%
Athlete

DAY 4
CLEAN
MAX 8 Reps @ 50% 8 Reps @ 61% 8 Reps @ 67% 8 Reps @ 70%
Athlete

DAY 4
SQUAT
MAX 10 Reps @ 50% 10 Reps @ 58% 10 Reps @64 % 10 Reps @ 70%
Athlete
 VIKING FOOTBALL
WEEK 2: Monday, May 28- Friday, June 1

Day 1 Day 2
1. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight
2. Incline (See Wall Chart) 2. Squat (See Wall Chart)
3. Push Press 3x10 4. Cleans (See Wall Chart)
4. Jammers 3x10 5. Leg Extensions 3x10
5. Dips 3x10 6. Leg Curls 3x10
6. Tricep Ext. 3x10 7. Lat Pull Downs 3x10
7. Neck 1x12 Each Way 8. Low Lat Pulls 3x10
9. Glute Ham 3x10

Day 3 Day 4
1. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight
2. Incline (See Wall Chart) 2. Squat (See Wall Chart)
3. Split Jerks 3x10 3. Step-Ups 3x10
4. Jammers 3x10 4. Cleans (See Wall Chart)
5. Dips 2x10 5. Shrugs 3x10
6. Tricep Extensions 3x10 6. Glute Ham 3x10
7. Neck 1x12 7. Bent Over Rows 3x10
8. Pull-Ups 3x8

Day 1 & 3 Day 2 & 4

LEAD INS LEAD INS
5 MINUTES JUMP ROPE 8 X 30 SECS SPEED JUMP ROPE
12 SQUAT JUMPS 12 SQUAT JUMPS
LEAD OUTS LEAD OUTS
IN THE V 2x50 LEG RAISES 2x50
JACKNIFE 2x50 OBLIQUES 2x50

Day 2 Conditioning Day 3 Conditioning

9 x 110 yd striders (30 sec. Rest) Flying sprints-(skip 10yd., sprint 25 yd,
2 x 110 yd backward striders (45 sec. Rest) decelerate 15 yd) X10
stretch Upper body sprints 4 X10
 WALL CHART
WEEK 2: Monday, May 28- Friday, June 1
DAY 1
BENCH
MAX 10 Reps @ 50% 10 Reps @ 58% 10 Reps @ 64% 10 Reps @ 70%
Athlete

DAY 1
INCLINE
MAX 10 Reps @ 50% 10 Reps @ 58% 10 Reps @ 64% 10 Reps @ 70%
Athlete

DAY 2
CLEAN
MAX 8 Reps @ 50% 8 Reps @ 61 8 Reps @ 67 8 Reps @ 73
Athlete

DAY 2
SQUAT
MAX 10 Reps @ 50% 10 Reps @ 58% 10 Reps @ 64% 10 Reps @ 70%
Athlete

DAY 3
CLOSE GRIP BENCH
MAX 10 Reps @ 50% 8 Reps @ 64% 8 Reps @ 73% 8 Reps @ 82%
Athlete

DAY 3
INCLINE
MAX 8 Reps @ 50% 8 Reps @ 64% 8 Reps @ 73% 10 Reps @ 82%
Athlete

DAY 4
CLEAN
MAX 6 Reps @ 50% 6 Reps @ 64% 6 Reps @ 73% 6 Reps @ 79%
Athlete

DAY 4
SQUAT
MAX 8 Reps @ 50% 8 Reps @ 64% 8 Reps @ 73 % 8 Reps @ 82%
Athlete
 VIKING FOOTBALL
WEEK 3 : Monday,June 4- Friday, June 8

Day 1 Day 2
1. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight
2. Incline (See Wall Chart) 2. Squat (See Wall Chart)
3. Push Press 4x6 3. Cleans (See Wall Chart)
4. Jammers 3x10 4. Front Lunge 2x10
5. DB Fly 2x10 5. Side Lunge 2x10
6. Dips 3x10 6. Lat Pull Downs 3x10
7. Tricep Ext. 3x10 7. DB Rows 3x10
8. Neck 1x12 Each Way 8. Glute Ham 3x10

Day 3 Day 4
1. Bench (See Wall Chart) 1. Front Squat 3x10 Light Weight
2. Incline (See Wall Chart) 2. Squat (See Wall Chart)
3. Split Jerks 3x10 3. Step-Ups 3x10
4. Jammers 3x10 4. Cleans (See Wall Chart)
5. Dips 2x10 5. Wide Grip Upright Row 3x10
6. Tricep Extensions 3x10 6. RDL 3x10
7. Neck 1x12 7. Bent Over Rows 3x10
8. Pull-Ups 3x8

Day 1 & 3 Day 2 & 4

LEAD INS LEAD INS
5 MINUTES JUMP ROPE 8 X 15 SECS SPEED JUMP ROPE
15 SQUAT JUMPS 15 SQUAT JUMPS
LEAD OUTS LEAD OUTS
IN THE V 2x50 THROW DOWNS 2x25
PUSH PULL 2x50 OBLIQUES 2x50

Day 2 Conditioning Day 3 Conditioning

10 X 110 yd striders, (30 sec. Rest) 20 X10 yds

2 X110 yd. Backward strider, (45 sec. Rest) 15 X 20 yds
Pro Agility 3X each way 10 X 30 yds
5 X 40 yds
40 starts (5yds X 25)
 WALL CHART
WEEK 3 : Monday,June 4- Friday, June 8
DAY 1
BENCH
MAX 8 Reps @ 50% 8 Reps @ 64% 8 Reps @ 70% 8 Reps @ 76% 8 Reps @ 82%
Athlete

DAY 1
INCLINE
MAX 8 Reps @ 50% 8 Reps @ 64% 8 Reps @ 70% 8 Reps @ 76% 8 Reps @ 82%
Athlete

DAY 2
CLEAN
MAX 6 Reps @ 50% 6 Reps @ 61 6 Reps @ 67 6 Reps @ 73 6 Reps @ 79
Athlete

DAY 2
SQUAT
MAX 8 Reps @ 50% 8 Reps @ 64% 8 Reps @ 70% 8 Reps @ 76% 8 Reps @ 82%
Athlete

DAY 3
LOSE GRIP BENCH
MAX 6 Reps @ 50% 6 Reps @ 67% 6 Reps @ 73% 6 Reps @ 79% 6 Reps @ 85%
Athlete

DAY 3
INCLINE
MAX 6 Reps @ 50% 6 Reps @ 67% 6 Reps @ 73% 6 Reps @ 79% 6 Reps @ 85%
Athlete

DAY 4
CLEAN
MAX 6 Reps @ 50% 6 Reps @ 64% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 82%
Athlete

DAY 4
SQUAT
MAX 6 Reps @ 50% 6 Reps @ 67% 6 Reps @ 73 % 6 Reps @ 79% 6 Reps @ 85%
Athlete
 VIKING FOOTBALL
WEEK 4: Monday,June 11 - Friday, June 15

Day 1 Day 2
1. Bench (See Wall Chart) 1. Cleans (See Wall Chart)
2. Incline (See Wall Chart) 2. Overhead Squat 2x10 Light Weight
3. Push Press 4x6 3. Squat (See Wall Chart)
4. Side Jammers 3x10 4. Leg Curl/Extension 3x10
5. DB Fly 2x10 5. Snatch 3x5
6. Dips 3x10 6. Pull Ups 3x8
7. Tricep Ext. 3x10 7. DB Rows 3x10
8. Neck 1x12 Each Way 8. Glute Ham 3x10

Day 3 Day 4
1.Close Grip Bench (See Wall Chart) 1. Cleans (See Wall Chart)
2. Incline (See Wall Chart) 2. Front Squat 2x10 Light Weight
3. Split Jerk 3x5 3. Squat (See Wall Chart)
4. DB Fly 2x10 4. Snatch 3x5
5. Tricep Ext. 3x10 5. Pull ups 3x8
6. Neck 1x12 Each Way 6. DB Rows 3x10
7. Glute Ham 3x10

Day 1 & 3 Day 2 & 4

LEAD INS LEAD INS
5 MINUTES JUMP ROPE 8 X 30 SECS SPEED JUMP ROPE
3X10 SQUAT JUMPS 3X10 SQUAT JUMPS
LEAD OUTS LEAD OUTS
Russian Twist 2x20 Throw Downs 4x25
Leg Raises 3x30 Torso Training 2x20 Secs

Day 1 Conditioning Day 2 Conditioning

11 x 110 yd striders, (30 sec. Rest) plyometric workout #1

2 x 110 yd backward striders, (45 sec. Rest) metabolic sets 1-4
Pro Agility 3x Each Way 40 starts, 5 yds. X 10

Day 3 Conditioning

4 X 400's (60 sec. Rest)

8 X 100's (yds) 45 sec rest
6 X 40's (yds) 35 sec rest
4 X 30's (yds) 30 sec rest
 VIKING FOOTBALL
WEEK 4: Monday,June 11 - Friday, June 15
DAY 1
BENCH
MAX 6 Reps @ 50% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 82% 6 Reps @ 85%
Athlete

DAY 1
INCLINE
MAX 6 Reps @ 50% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 82% 6 Reps @ 85%
Athlete

DAY 2
CLEAN
MAX 6 Reps @ 50% 6 Reps @ 64% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 82%
Athlete

DAY 2
SQUAT
MAX 6 Reps @ 50% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 82% 6 Reps @ 85%
Athlete

DAY 3
CLOSE GRIP BENCH
MAX 10 Reps @ 50% 10 Reps @ 58% 10 Reps @ 65%
Athlete

DAY 3
INCLINE
MAX 10 Reps @ 50% 10 Reps @ 61% 10 Reps @ 65%
Athlete

DAY 4
CLEAN
MAX 6 Reps @ 50% 6 Reps @ 58% 6 Reps @ 64%
Athlete

DAY 4
SQUAT
MAX 10 Reps @ 50% 10 Reps @ 58% 10 Reps @ 65%
Athlete
 VIKING FOOTBALL
WEEK 5 : Monday,June 18- Friday,June 22
Day 1 Day 2
1. Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight
2. Incline (See Wall Chart) 2. Squat (See Wall Chart)
3. Push Press 3x10 3. Step-Ups 3x10
4. Jammers 3x10 4. Cleans (See Wall Chart)
5. Dips 3x10 5. Upright Wide Grip Rows 3x10
6. Tricep Ext. 3x10 6. Glute Ham 3x10
7. Neck 1x12 Each Way 7. Pull-Ups 2x7

Day 3 Day 4
1. Close Grip Bench (See Wall Chart) 1. Overhead Squat 2x10 Light Weight
2. Incline (See Wall Chart) 2. Squat (See Wall Chart)
3. Split Jerks 3x10 3. Lunges 3x10
4. Side Jammers 3x10 4. Cleans (See Wall Chart)
5. Dips 3x10 5. Power Shrugs 3x8
6. French Curls 3x10 6. Glute Ham 3x10
7. Neck 1x12 7. Bent Over Rows 3x10
8. Pull-Ups 2x7

Day 1 & 3 Day 2 & 4

LEAD INS LEAD INS
5 MINUTES JUMP ROPE 4 X 30 SECS JUMP ROPE
3X10 SQUAT JUMPS 3X10 SQUAT JUMPS
LEAD OUTS LEAD OUTS
3X 20 THROW DOWNS 2 X 25 V-Ups
4x30 LEG RAISES 4 X 20 Side Touches

Day 1 Conditioning Day 2 Conditioning

upper body sprints 4 x 10's 12 x 110 yd striders, (30 sec. Rest)

flying sprint-(skip x10, sprintx30, 2 x 110 yd backward striders, (45 sec. Rest)
deceleratex15) x4 Pro Agility 3x Each Way
cone drill 4x each way

Day 3 Conditioning

plyometric workout #2
15 x 40 yds
 WALL CHART
WEEK 5 : Monday,June 18- Friday,June 22

DAY 1
BENCH
MAX 10 Reps @ 50% 8 Reps @ 61% 8 Reps @ 67% 8 Reps @ 73% 8 Reps @ 79% 8 Reps @ 76%
Athlete

DAY 1
INCLINE
MAX 10 Reps @ 50% 8 Reps @ 61% 8 Reps @ 67% 8 Reps @ 73% 8 Reps @ 79% 8 Reps @ 76%
Athlete

DAY 2
CLEAN
MAX 10 Reps @ 50% 6 Reps @ 64% 6 Reps @ 70% 6 Reps @ 79% 6 Reps @ 85% 6 Reps @ 79%
Athlete

DAY 2
SQUAT
MAX 10 Reps @ 50% 8 Reps @ 61% 8 Reps @ 67% 8 Reps @ 73% 8 Reps @ 79% 8 Reps @ 76%
Athlete

DAY 3
CLOSE GRIP BENCH
MAX 10 Reps @ 50% 8 Reps @ 58% 8 Reps @ 61% 8 Reps @ 64% 8 Reps @ 70% 8 Reps @ 67%
Athlete

DAY 3
INCLINE
MAX 10 Reps @ 50% 8 Reps @ 58% 8 Reps @ 61% 8 Reps @ 64% 8 Reps @ 70% 8 Reps @ 67%
Athlete

DAY 4
CLEAN
MAX 10 Reps @ 50% 6 Reps @ 58% 6 Reps @ 64% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 70%
Athlete

DAY 4
SQUAT
MAX 10 Reps @ 50% 8 Reps @ 55% 8 Reps @ 58% 8 Reps @ 64% 8 Reps @ 70% 8 Reps @ 67%
Athlete
 VIKING FOOTBALL
WEEK 6 : Monday,June 25- Friday,June 29

Day 1 Day 2
1. Bench (See Wall Chart) 1. Incline (See Wall Chart)
2. Squat (See Wall Chart) 2. Clean (See Wall Chart)
3. Snatch 4x5 3. Front Squat 3x10
4. Front Lat Pull Downs 3x10 4. Push Press 4x6
5. Jammer 3x8 5. Wide Grip Upright Row 3x8
6. Glute Ham 3x10 6. Glute Ham 3x10
7. Dips 3x12 7. Pull Ups 3x7
8. Neck 1x12 Each Way 8. DB Rows 3x10
9. Neck 1x12 Each Way

Day 3 Day 1 & 3

1. Bench (See Wall Chart) LEAD INS
2. Overhead Squat 2x10 Jump Rope
3. Squat (See Wall Chart) 2 Legs x 200, 1 Leg x100
4. Clean (See Wall Chart) LEAD OUTS
5. Split Jerks 3x8 Leg Raises 4x35
6. Glute Ham 3x10 Crunch & Hold 5x5x 5 Secs
7. Dips 3x12
8. Neck 1x12 Each Way

Day 1 Conditioning Day 2

LEAD INS
10 x 100 yds (45 sec rest) Jump Rope-Skipx100/High Kneex100
8 x 50 yds (40 sec rest) Squat jumps 15
6 x 40 yds (30 sec rest) LEAD OUTS
4 x 20 yds (15 sec rest) ISOMETRIC 8's x3
HANGING LEG RAISES 3x25

Day 2 Conditioning Day 3 Conditioning

plyometric workout #3 13 x 110 yd striders, (30 sec. Rest)

40 starts 10x5yds 2 x 110 yd backward striders, (45 sec. Rest)
Pro Agility 3x Each Way
 Wall Chart
WEEK 6 : Monday,June 25- Friday,June 29

DAY 1
BENCH
MAX 10 Reps @ 50% 6 Reps @ 64% 6 Reps @ 73% 6 Reps @ 79% 6 Reps @ 85% 6 Reps @ 82%
Athlete

DAY 1
SQUAT
MAX 10 Reps @ 50% 8 Reps @ 55% 8 Reps @ 58% 8 Reps @ 64% 8 Reps @ 70% 8 Reps @ 67%
Athlete

DAY 2
INCLINE
MAX 10 Reps @ 50% 6 Reps @ 64% 6 Reps @ 73% 6 Reps @ 79% 6 Reps @ 85% 6 Reps @ 82%
Athlete

DAY 2
CLEAN
MAX 10 Reps @ 50% 6 Reps @ 64% 5 Reps @ 73% 5 Reps @ 82% 5 Reps @ 88% 5 Reps @ 82%
Athlete

DAY 3
BENCH
MAX 10 Reps @ 50% 6 Reps @ 58% 6 Reps @ 64% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 73%
Athlete

DAY 3
SQUAT
MAX 10 Reps @ 50% 8 Reps @ 61% 8 Reps @ 67% 8 Reps @ 73% 8 Reps @ 79% 8 Reps @ 76%
Athlete

DAY 3
CLEAN
MAX 10 Reps @ 50% 6 Reps @ 61% 5 Reps @ 67% 5 Reps @ 73% 5 Reps @ 79% 5 Reps @ 73%
Athlete
 VIKING FOOTBALL
DAILY WORKOUT SCHEDULE
JULY 4TH WEEK: MONDAY, JULY 2-FRIDAY, JULY 6

The Entire Week is a REST WEEK

If you would like to continue to lift, repeat Week 6

There is no running or Lead In/Out for this week. Use this week to
allow your legs to fully recover.

REMEMBER CELEBRATION IN
MODERATION!!!!!!!
 VIKING FOOTBALL
WEEK 7 : Monday,July 9- Friday, July 13

Day 1 Day 2
1. Bench (See Wall Chart) 1. Incline (See Wall Chart)
2. Squat (See Wall Chart) 2. Clean (See Wall Chart)
3. Snatch 4x5 3. Front Squat 3x10
4. Front Lat Pull Downs 3x10 4. Push Press 4x6
5. Jammer 3x8 5. Power Shrug Wide Grip Upright Row 3x8
6. Power Shrugs 3x8 Heavy Weight 6. Glute Ham 3x10
7. RDL 3x10 7. Pull Ups 3x7
8. Dips 3x12 8. DB Rows 3x10
9. Neck 1x12 Each Way 9. Neck 1x12 Each Way

Day 3 Day 1 & 3

1. Bench (See Wall Chart) LEAD INS
2. Overhead Squat 2x10 Jump Rope
3. Squat (See Wall Chart) 2 Legs x 200, 1 Leg x100
4. Clean (See Wall Chart) LEAD OUTS
5. Split Jerks 3x8 Throw Downs 3x40
6. Side Jammer 3x8 Crunch & Hold 5x5x 5 Secs
7. Glute Ham 3x10
8. Dips 3x12
9. Neck 1x12 Each Way

Day 1 Conditioning Day 2

LEAD INS
3 cone drill x 6 Jump Rope 2 Legs x350
4 cone drill x 8 Squat jumps 15
triangle drill x 10 LEAD OUTS
ISOMETRIC 8's x3
HANGING LEG RAISES 3X25

Day 2 Conditioning Day 3 Conditioning

14 x 110 yd striders, (30 sec. Rest) plometric workout #4

2 x 110 yd backward striders, (45 sec. Rest) 40 starts 10 x 10 yds
Pro Agility 3x Each Way
 Wall Chart
WEEK 7 : Monday,July 9- Friday, July 13

DAY 1
BENCH
MAX 10 Reps @ 50% 6 Reps @ 64% 6 Reps @ 73% 6 Reps @ 79% 6 Reps @ 85% 6 Reps @ 82%
Athlete

DAY 1
SQUAT
MAX 10 Reps @ 50% 6 Reps @ 58% 6 Reps @ 64% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 73%
Athlete

DAY 2
INCLINE
MAX 10 Reps @ 50% 6 Reps @ 64% 6 Reps @ 73% 6 Reps @ 79% 6 Reps @ 85% 6 Reps @ 82%
Athlete

DAY 2
CLEAN
MAX 10 Reps @ 50% 6 Reps @ 64% 5 Reps @ 73% 5 Reps @ 82% 5 Reps @ 88% 5 Reps @ 82%
Athlete

DAY 3
BENCH
MAX 10 Reps @ 50% 6 Reps @ 58% 6 Reps @ 64% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 73%
Athlete

DAY 3
SQUAT
MAX 10 Reps @ 50% 6 Reps @ 64% 6 Reps @ 73% 6 Reps @ 79% 6 Reps @ 85% 6 Reps @ 82%
Athlete

DAY 3
CLEAN
MAX 10 Reps @ 50% 6 Reps @ 61% 5 Reps @ 67% 5 Reps @ 73% 5 Reps @ 79% 5 Reps @ 73%
Athlete
 VIKING FOOTBALL
WEEK 8 : Monday,July 16- Friday, July 20

Day 1 Day 2
1. Bench (See Wall Chart) 1. Incline (See Wall Chart)
2. Squat (See Wall Chart) 2. Clean (See Wall Chart)
3. Snatch 4x5 3. Front Squat 3x8
4. Front Lat Pull Downs 3x10 4. Push Press 4x6
5. Jammer 3x8 5. Power Shrug Wide Grip Upright Row 3x8
6. Power Shrugs 3x8 Heavy Weight 6. Glute Ham 3x10
7. RDL 3x10 7. Pull Ups 3x7
8. Dips 3x12 8. DB Rows 3x10
9. Neck 1x12 Each Way 9. Neck 1x12 Each Way
LINEMAN LINEMAN
10. DB IC Bench 3x8 Inc Wt Each Time 10. DB Bench 3x8 Increase Wt Each Time

Day 3 Day 1 & 3

1. Bench (See Wall Chart) LEAD INS
2. Overhead Squat 2x10 Jump Rope
3. Squat (See Wall Chart) 2 Legs x 200, 1 Leg x100, Skip x100
4. Clean (See Wall Chart) LEAD OUTS
5. Split Jerks 3x8 Throw Downs 3x20
6. Side Jammer 3x8 In The V 2x20
7. Glute Ham 3x10
8. Dips 3x12
9. Neck 1x12 Each Way Day 2
LEAD INS
Jump Rope 2 Legs x250/ 1 Leg x100
Day 1 Conditioning Squat jumps 2x10
LEAD OUTS
1 x 800 (3 minute rest) 3x25 Push Pulls
2 x 400 (2 minute rest) Leg Raises 2X50
3 x 200 (1 minute rest)
15 x 40 yds ( 45 sec rest)

Day 2 Conditioning Day 3 Conditioning

plyometric workout #5 16 x 110 yd striders, (30 sec. Rest)

40 starts 15 x 10 yds 2 x 110 yd backward striders, (45 sec. Rest)
Pro Agility 3x Each Way
 Wall Chart
WEEK 8 : Monday,July 16- Friday, July 20

DAY 1
BENCH
MAX 10 Reps @ 50% 6 Reps @ 64% 4 Reps @ 79% 4 Reps @ 85% 4 Reps @ 91% 4 Reps @ 88%
Athlete

DAY 1
SQUAT
MAX 10 Reps @ 50% 6 Reps @ 58% 6 Reps @ 64% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 73%
Athlete

DAY 2
INCLINE
MAX 10 Reps @ 50% 6 Reps @ 64% 4 Reps @ 79% 4 Reps @ 85% 4 Reps @ 91% 4 Reps @ 88%
Athlete

DAY 2
CLEAN
MAX 10 Reps @ 50% 6 Reps @ 67% 4 Reps @ 79% 4 Reps @ 85% 4 Reps @ 91% 4 Reps @ 85%
Athlete

DAY 3
BENCH
MAX 10 Reps @ 50% 6 Reps @ 61% 4 Reps @ 70% 4 Reps @ 76% 4 Reps @ 82% 4 Reps @ 79%
Athlete

DAY 3
SQUAT
MAX 10 Reps @ 50% 6 Reps @ 64% 6 Reps @ 73% 6 Reps @ 79% 6 Reps @ 85% 6 Reps @ 82%
Athlete

DAY 3
CLEAN
MAX 10 Reps @ 50% 6 Reps @ 64% 4 Reps @ 70% 4 Reps @ 76% 4 Reps @ 82% 4 Reps @ 76%
Athlete
 VIKING FOOTBALL
WEEK 9 : Monday, July 23- Friday, July 27

Day 1 Day 2
1. Bench (See Wall Chart) 1. Incline (See Wall Chart)
2. Squat (See Wall Chart) 2. Clean (See Wall Chart)
3. Snatch 4x5 3. Front Squat 3x8
4. Front Lat Pull Downs 3x10 4. Push Press 4x6
5. Jammer 3x8 5. Power Shrug Wide Grip Upright Row 3x8
6. Power Shrugs 3x8 Heavy Weight 6. Glute Ham 3x10
7. RDL 3x10 7. Pull Ups 3x7
8. Dips 3x12 8. DB Rows 3x10
9. Neck 1x12 Each Way 9. Neck 1x12 Each Way
LINEMAN LINEMAN
10. DB IC Bench 3x8 Inc Wt Each Time 10. DB Bench 3x8 Increase Wt Each Time

Day 3 Day 1 & 3

1. Bench (See Wall Chart) LEAD INS
2. Overhead Squat 2x10 Jump Rope
3. Squat (See Wall Chart) High Knees x200, Skip x200
4. Clean (See Wall Chart) LEAD OUTS
5. Split Jerks 3x8 Throw Downs 3x25
6. Side Jammer 3x8 Bench Crunch 2x20x35lbs
7. Glute Ham 3x10
8. Dips 3x12 Day 2
9. Neck 1x12 Each Way LEAD INS
Jump Rope 2 Legs x250
Squat jumps 2x10
LEAD OUTS
3x25 Push Pulls
Jacknife 4x25

Day 1 Conditioning Day 2 Conditioning

1 x 800 jog,stride,sprint metabolic (sets 1-4, 1)

1 x110 sprint (rest 1:00 minute) 1:30 rest between sets
(1x80,1x60,6x40,6x20yds) rest 45 sec.

Day 3 Conditioning Day 4 Conditioning

plyometric workout #7 18 x 110 yd striders, (30 sec. Rest)

40 starts 15 x 10 yds 2 x 110 yd backward striders, (45 sec. Rest)
Pro Agility 3x Each Way
 Wall Chart
WEEK 9 : Monday, July 23- Friday, July 27

DAY 1
BENCH
MAX 10 Reps @ 50% 6 Reps @ 64% 4 Reps @ 79% 4 Reps @ 85% 4 Reps @ 91% 4 Reps @ 88%
Athlete

DAY 1
SQUAT
MAX 10 Reps @ 50% 6 Reps @ 58% 6 Reps @ 64% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 73%
Athlete

DAY 2
INCLINE
MAX 10 Reps @ 50% 6 Reps @ 64% 4 Reps @ 79% 4 Reps @ 85% 4 Reps @ 91% 4 Reps @ 88%
Athlete

DAY 2
CLEAN
MAX 10 Reps @ 50% 6 Reps @ 67% 4 Reps @ 79% 4 Reps @ 85% 4 Reps @ 91% 4 Reps @ 85%
Athlete

DAY 3
BENCH
MAX 10 Reps @ 50% 6 Reps @ 61% 4 Reps @ 70% 4 Reps @ 76% 4 Reps @ 82% 4 Reps @ 79%
Athlete

DAY 3
SQUAT
MAX 10 Reps @ 50% 6 Reps @ 64% 6 Reps @ 73% 6 Reps @ 79% 6 Reps @ 85% 6 Reps @ 82%
Athlete

DAY 3
CLEAN
MAX 10 Reps @ 50% 6 Reps @ 64% 4 Reps @ 70% 4 Reps @ 76% 4 Reps @ 82% 4 Reps @ 76%
Athlete
 VIKING FOOTBALL
WEEK 10 : Monday,July 30- Friday, Aug, 3

Day 1 Day 2
1. Bench (See Wall Chart) 1. Incline (See Wall Chart)
2. Squat (See Wall Chart) 2. Clean (See Wall Chart)
3. Snatch 4x5 3. Front Squat 3x8
4. Pull Ups 3x8 4. Push Press 4x6
5. Jammer 3x8 5. Wide Grip Upright Row 3x8
6. Power Shrugs 3x8 Heavy Weight 6. Glute Ham 3x10
7. RDL 3x10 7. Pull Ups 3x7
8. Dips 3x12 8. DB Rows 3x8
9. Neck 1x12 Each Way 9. Neck 1x12 Each Way
LINEMAN LINEMAN
10. DB IC Bench 4x6 Inc Wt Each Time 10. DB Bench 4x6 Increase Wt Each Time

Day 3 Day 1 & 3

1. Bench (See Wall Chart) LEAD INS
2. Overhead Squat 2x10 Jump Rope
3. Squat (See Wall Chart) High Knees x200, Skip x200
4. Clean (See Wall Chart) LEAD OUTS
5. Push Press 3x6 Throw Downs 4x25
6. Side Jammer 3x8 Crunch & Hold 10x5x5 Secs
7. Glute Ham 3x10
8. Weighted Dips 3x12 Day 2
9. Neck 1x12 Each Way LEAD INS
Jump Rope 2 Legs x300
Squat jumps 2x10
LEAD OUTS
Leg Raises 4X25
Jacknife 3x20

Day 1 Conditioning Day 2 Conditioning

metabolic (sets 1,2,3,4,1,2,3) 20 x 110 yd striders, (30 sec. Rest)

1:00 rest between sets 2 x 110 yd backward striders, (45 sec. Rest)
Pro Agility 3x Each Way

Day 3 Conditioning Day 4 Conditioning

plyometric workout #7 1 x 800 jog,stride,sprint

40 starts 15 x 10 yds 1 x110 sprint (rest 1:00 minute)
(1x80,1x60,6x40,6x20yds) rest 45 sec.
 Wall Chart
WEEK 10 : Monday,July 30- Friday, Aug, 3

DAY 1
BENCH
MAX 10 Reps @ 50% 6 Reps @ 67% 4 Reps @ 79% 3 Reps @ 88% 3 Reps @ 94% 3 Reps @ 91%
Athlete

DAY 1
SQUAT
MAX 10 Reps @ 50% 6 Reps @ 61% 4 Reps @ 70% 4 Reps @ 76% 4 Reps @ 82% 4 Reps @ 79%
Athlete

DAY 2
INCLINE
MAX 10 Reps @ 50% 6 Reps @ 67% 4 Reps @ 79% 3 Reps @ 88% 3 Reps @ 94% 3 Reps @ 91%
Athlete

DAY 2
CLEAN
MAX 10 Reps @ 50% 6 Reps @ 67% 4 Reps @ 79% 3 Reps @ 88% 3 Reps @ 94% 3 Reps @ 88%
Athlete

DAY 3
BENCH
MAX 10 Reps @ 50% 6 Reps @ 64% 4 Reps @ 73% 3 Reps @ 79% 3 Reps @ 85% 3 Reps @ 82%
Athlete

DAY 3
SQUAT
MAX 10 Reps @ 50% 6 Reps @ 67% 4 Reps @ 79% 4 Reps @ 85% 4 Reps @ 91% 4 Reps @ 88%
Athlete

DAY 3
CLEAN
MAX 10 Reps @ 50% 6 Reps @ 64% 4 Reps @ 70% 3 Reps @ 79% 3 Reps @ 85% 3 Reps @ 79%
Athlete
 VIKING FOOTBALL
WEEK 11 : Monday, Aug. 6- Friday, Aug. 10

Day 1 Day 2
1. Bench (See Wall Chart) 1. Incline (See Wall Chart)
2. Squat (See Wall Chart) 2. Clean (See Wall Chart)
3. Snatch 4x5 3. Front Squat 3x8
4. Front Lat Pull Downs 3x10 4. Push Press 4x6
5. Jammer 3x8 5. Power Shrug Wide Grip Upright Row 3x8
6. Power Shrugs 3x8 Heavy Weight 6. Glute Ham 3x10
7. RDL 3x10 7. Pull Ups 3x7
8. Dips 3x12 8. DB Rows 3x10
9. Neck 1x12 Each Way 9. Neck 1x12 Each Way
LINEMAN LINEMAN
10. DB IC Bench 4x6 Inc Wt Each Time 10. DB Bench 4x6 Increase Wt Each Time

Day 3 Day 1 & 3

LEAD INS
Jump Rope 2 Legs x 500
NO WORKOUT Squat jumps 3x10
LEAD OUTS
REST YOUR BODY TO PREPARE FOR Throw Downs 4x25
TESTING Bench Crunch 2x20x35lbs

Day 2
LEAD INS
Jump Rope 2 Legs x100
Skip x100, High Knee x100
LEAD OUTS
Remember to take a day off between 4x25 Push Pulls
conditioning!!!! Leg Raises 4X25

Day 1 Conditioning Day 3 Conditioning

plyometric workout #7 NONE

40 starts 15 x 10 yds REST!!!!!!

Day 2 Conditioning Day 4 Conditioning

21 x 110 yd striders, (30 sec. Rest) NONE

2 x 110 yd backward striders, (45 sec. Rest) REST!!!!!
Pro Agility 3x Each Way
 Wall Chart
WEEK 11 : Monday, Aug. 6- Friday, Aug. 10

DAY 1
BENCH
MAX 10 Reps @ 50% 6 Reps @ 64% 4 Reps @ 79% 4 Reps @ 85% 4 Reps @ 91% 4 Reps @ 88%
Athlete

DAY 1
SQUAT
MAX 10 Reps @ 50% 6 Reps @ 58% 6 Reps @ 64% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 73%
Athlete

DAY 2
INCLINE
MAX 10 Reps @ 50% 6 Reps @ 64% 4 Reps @ 79% 4 Reps @ 85% 4 Reps @ 91% 4 Reps @ 88%
Athlete

DAY 2
CLEAN
MAX 10 Reps @ 50% 6 Reps @ 67% 4 Reps @ 79% 4 Reps @ 85% 4 Reps @ 91% 4 Reps @ 85%
Athlete
 VIKING FOOTBALL
PLYOMETRICS
WORKOUT #1

2 3

1 4

Both Legs: 1-2 Max in 20 sec.

1-4 Max in 20 sec.
1-2-3 Max in 20 sec.
1-3-2 Max in 20 sec.
1-2-3-4 Max in 20 sec.

Single Leg: 1-2 Max in 10 sec.

1-4 Max in 10 sec.
1-3 Max in 10 sec.
4-2 Max in 10 sec.

Both Legs: 1-2 Max in 10 sec.

(1 foam block) 1-4 Max in 10 sec.

Both Legs: 1-2-3-4 Max in 20 sec.

1-3 Max in 20 sec.
1-4-3-2 Max in 20 sec.
4-2 Max in 20 sec.
 VIKING FOOTBALL
PLYOMETRICS
WORKOUT #2

2 3

1 4

Both Legs: 1-2 Max in 20 sec.

1-2-3 Max in 20 sec.
1-3-2 Max in 20 sec.
1-2-3-4 Max in 20 sec.

Single Leg: 1-2 Max in 10 sec. ( 2 x Each Leg)

1-4 Max in 10 sec. ( 2 x Each Leg)
1-3 Max in 10 sec. ( 2 x Each Leg)
4-2 Max in 10 sec. ( 2 x Each Leg)

Both Legs: 1-2 Max in 10 sec. (2x)

(1 foam block) 1-4 Max in 10 sec. (2x)

Both Legs: 1-4 Max in 5 sec. (4x)

(2 foam blocks)

Both Legs: 1-2-3-4 Max in 20 sec.

4-3-2-1 Max in 20 sec.
1-3 Max in 20 sec.
4-2 Max in 20 sec.
 VIKING FOOTBALL
PLYOMETRICS
WORKOUT #3

Box Jumps 6" Box 12 Reps (Single Leg)

18" Box 12 Reps (Both Legs)
24" Box 12 Reps (Both Legs)
28" Box 12 Reps (Both Legs)

2 3

1 4

Both Legs: 1-2 Max in 10 sec.

1-2-3 Max in 10 sec.
1-2-3-4 Max in 10 sec.
1-3 Max in 10 sec.

Single Leg: 1-2 Max in 15 sec.

1-2-3-4 Max in 15 sec.

Sprint Strides: 28" Box 14 Reps.

24" Box 14 Reps.
18" Box 14 Reps.
6" Box 14 Reps.

Box Jumps: 18" Box Max in 10 sec.

 VIKING FOOTBALL
PLYOMETRICS
WORKOUT #7

2 3

1 4

Both Legs: 1-2 Max in 20 sec.

1-2-3 Max in 20 sec.
1-3-2 Max in 20 sec.
1-2-3-4 Max in 20 sec.

Single Leg: 1-2 Max in 10 sec. ( 2 x Each Leg)

1-4 Max in 10 sec. ( 2 x Each Leg)

Both Legs: 1-2 Max in 10 sec. (2x)

(2 foam blocks) 1-4 Max in 10 sec. (2x)

Both Legs: 1-4 Max in 5 sec. (4x)

(3 foam blocks)

Both Legs: 1-2-3-4/1-4-3-2 Max in 20 sec. (2x)

1-3 Max in 20 sec. (2x)
1-4-3-2/1-4-2-3 Max in 20 sec. (2x)
4-2 Max in 20 sec. (2x)
 VIKING FOOTBALL
PLYOMETRICS
WORKOUT #5

Box Jumps 6" Box 14 Reps (Single Leg) 2 sets

12" Box 14 Reps (Both Legs) 2 sets
18" Box 14 Reps (Both Legs) 2 sets
24" Box 14 Reps (Both Legs) 2 sets
6" Box 14 Reps (Single Leg) 1 set

2 3

1 4

Both Legs: 1-2 Max in 10 sec.

1-2-3 Max in 10 sec.
1-2-3-4 Max in 10 sec.
1-3-2 Max in 10 sec.

Box Jumps 6" Box 14 Reps (Single Leg) 2 sets

12" Box 14 Reps (Both Legs) 2 sets
18" Box 14 Reps (Both Legs) 2 sets
6" Box 22 Reps (Single Leg) 3 sets
 VIKING FOOTBALL
PLYOMETRICS
WORKOUT #7

2 3

1 4

Both Legs: 1-2 Max in 20 sec.

1-2-3 Max in 20 sec.
1-3-2 Max in 20 sec.
1-2-3-4 Max in 20 sec.

Single Leg: 1-2 Max in 10 sec. ( 2 x Each Leg)

1-4 Max in 10 sec. ( 2 x Each Leg)

Both Legs: 1-2 Max in 10 sec. (2x)

(2 foam blocks) 1-4 Max in 10 sec. (2x)

Both Legs: 1-4 Max in 5 sec. (4x)

(3 foam blocks)

Both Legs: 1-2-3-4/1-4-3-2 Max in 20 sec. (2x)

1-3 Max in 20 sec. (2x)
1-4-3-2/1-4-2-3 Max in 20 sec. (2x)
4-2 Max in 20 sec. (2x)
 Lead In and Lead Out Exercises

Bench Crunch (and twisting)

1. Place feet onto a bench, keeping knees at 90 degree angle.
2. Using weight at chest, crunch upwards using abdominals to lift shoulder blades off the
ground.

Crunch and Hold

1. Lie on back and perform a standard crunch, but hold it at the top for 1 second.

Hanging Leg Raises

1. Using chin up bar, hang from the top with legs straight down.
2. Pull knees up to the chest using abdominal muscles.

Hips Ups
1. Grab stationary object with both hands. Lift legs together to toes are overhead.
2. Using abdominals left hips off of ground or bench. Keep legs straight throughout
exercise.

Inch Worm
1. Start on feet, bent over with hands touching the ground in front of feet.
2. Walk hand over hand outwards until body is fully extended and then inch by inch walk
the feet back in the original position.

In the “V’
1. Lie on backs with legs in the air and spread like a “V”
2. Crunch upwards into the “V” using, making sure shoulder blades come off ground.

Isometric 8’s
1. Have a partner use a weight belt to strap feet to the ground. Lie back at 45 degrees.
2. Partner throws medicine ball 8 times to the left, to the right, chest pass, and then
overhead for a total of 32 reps.

Jacknife (and single leg)

1. Lie on back with legs straight up at 90 degrees.
2. Use abdominals to crunch body upwards making so that hands touch the toes.

Leg Raises
1. Lie on the floor with legs straight out and arms at your side.
2. Keeping legs straight, left them upwards until they reach a 90 degree angle.

Obliques
1. Lie on ground with right ankle crossed over left knee.
2. With left arm crossed behind head, come up and touch the left elbow to the right knee.
3. Continue to do this to both sides.
Push Pull
1. Lie on back with arms at sides and legs straight out in front of you 6’’ off the ground.
2. Slowly bring the right knee to the chest. Next bring the left knee to the chest while
pushing the right knee back out. Perform slowly.

Russian Twist
1. Sit on the floor with legs straight out and body leaning back slightly.
2. Using a weight held straight out in front of you, twist torso to the right and hold for 1
second.
3. Twist back to the center and hold, and twist to the left and hold. This is one rep

Throw Downs
1. Partner is needed. Lie flat on back and hold onto standing partners ankles behind your
head.
2. Lift legs as explosively as possible towards partner while keeping knees locked.
3. Partner will then throw legs back down forcefully, and you bring them back up
explosively.

Tic Tac Toe

1. Partner is needed. Sit on the floor with legs off the ground and body leaning back
slightly.
2. Partner throws medicine ball to the side and you touch the floor with it on the right,
left, right, and throw it back. This is one rep.

Torso Training
1. There are four positions and you hold each for the allotted time with body in a straight
line.
2. Position one is push up position, but on elbows. Second position is the same but on the
right side. Third position is on the left side. And the last position is lying on the
stomach with arms and legs off the ground.

Tuck Jumps
1. Standing in place, jump as explosively as possible bringing knees to chest.

V- Ups
1. Lie on back with arms fully extended above head.
2. Use abdominals to lift arms and legs up simultaneously to have hands touch feet at the
top.
 Conditioning Exercises
110 Yard Striders (and backward striders)
1. Start at goal line and run at about 50 percent for first 40 yards emphasizing long
strides.
2. Increase speed to 75 percent for the next 40 yards.
3. Finish the last 30 yards at 90 percent of full running speed.

30 Yard Ladder
1. Start on the goal line, run to the 5 yards line and touch with right hand, return to goal
line and touch with the left hand.
2. Continue this pattern at 5 yard increments until finished with the 30 yards.

Build Ups
1. Start by skipping for 20 yards, then stride for 10 yards, then spring for 20 yards, and
glide for 20.

Descending Ladder Sprints

1. Start by running for 50 yards, turning and coming back for 40 yards, then turn back
and run for 30 yards, then turn back for 20 yards, againg turn back and run for 10
yards, and finish by turning back and running for the final 5 yards.

Flying 60’s
1. Start at the goal line, start running building up speed for first 20 yards.
2. Be at a full speed sprint for the next 40 yards.

Flying Sprints
1. Start by skipping for 10 yards, then sprint for 25 yards, and decelerate for 15 yards.

L- Drill
1. Set up three cones in the shape of an “L”.
2. Starting at the end of the “L”, sprint to the second cone, turn and sprint to the top of the
“L”, turn and sprint back to the second cone, turn and sprint back to the beginning.

Pro Agility
1. Start with hand on the line, turn and sprint touching the line with right hand, then turn
and sprint touching the line with left hand, and finishing through the starting line again.

Resisted Running, Hills

1. Use a harness or sport cords if available, if not use an incline to run against resistance.

Skip, Sprint
1. Start by skipping specified distance, then sprint for the specified distance.
Sprints
1. Start in position stance. Explode off the line and use good running form during the
sprint.

Sprint, Stride, Sprint

1. Start by sprinting, then stride for the distance, then sprint again to finish the drill.

Starts
1. Start in sprinter’s stance. Explode off the line and use good running form during the
sprint.

Stride, Sprint, Stride

1. Start by striding, then sprint for the distance, then stride again to finish the drill.

Triangle Drill
1. Start at the first cone and sprint to cone 2, then backpedal to cone 3, the slide back to
cone 1.

3 Cone Wheel
1. Start at the first cone and sprint to cone 2, then sprint to cone 3 then sprint forward and
backpedal back.

4 Cone Drill
1. Start at the first cone and sprint to cone 2, then shuffle to cone 3, then backpedal to
cone 4, and finish by shuffling back to cone 1.

Upper Body Sprints

1. Sit on the ground with legs straight out in front.
2. Using only arms, simulate running motion keeping elbows locked and using shoulders.
3. Do not cross your body with your arms, keep them in a straight line.

Plyometric Workouts
Plyo Square
1. Stay in an athletic position while doing plyos, keeping knees bent and on balls of feet.
2. When jumping, use quick motions making sure not to slide and stay off of the lines.
3. Jump as quick and as accurately as possible and follow workout patterns.
4. If foam blocks are not available, use cones or other substitute.
5. O-Line and D-Line do not do 1 foot jumps or more than 2 foam blocks.
 WEIGHT BY PERCENTAGE CHART

LBS. 50% 52% 55% 57% 60% 62% 65% 67% 70% 72% 75% 77% 80% 82% 85% 87% 90% 92% 95% 97%

200 100 104 110 114 120 124 130 134 140 144 150 154 160 164 170 174 180 184 190 194
210 105 109 116 120 126 130 137 141 147 151 158 162 168 172 179 183 189 193 200 204
220 110 114 121 125 132 136 143 147 154 158 165 169 176 180 187 191 198 202 209 213
230 115 120 127 131 138 143 150 154 161 166 173 177 184 189 196 200 207 212 219 223
240 120 125 132 137 144 149 156 161 168 173 180 185 192 197 204 209 216 221 228 233
250 125 130 136 143 150 155 163 168 175 180 188 193 200 205 213 218 225 230 238 243

260 130 135 143 146 156 161 169 174 182 187 195 200 208 213 221 226 234 239 247 252
270 135 140 149 154 162 167 176 181 189 194 203 208 216 221 230 235 243 248 257 262
280 140 145 154 160 168 174 182 188 196 202 210 216 224 230 238 244 252 258 266 272
290 145 150 160 165 174 180 189 194 203 209 218 223 232 238 247 252 261 267 276 281
300 150 155 165 171 180 186 195 201 210 216 225 231 240 246 255 261 270 276 285 291

310 155 161 171 177 186 192 202 208 217 223 233 239 248 254 264 270 279 285 295 301
320 160 166 176 182 192 198 208 214 224 230 240 246 256 262 272 278 288 294 304 310
330 165 172 182 188 198 205 215 221 231 238 248 254 264 271 281 287 297 304 314 320
340 170 177 187 194 204 211 221 228 238 245 255 262 272 279 289 296 306 313 323 330
350 175 182 193 200 210 217 228 235 245 252 263 270 280 287 298 305 315 322 333 340

360 180 187 198 205 216 223 234 241 252 259 270 277 288 295 306 313 324 331 342 349
370 185 192 204 211 222 229 241 248 259 266 278 285 296 303 315 322 333 340 352 359
380 190 198 209 217 228 236 247 255 266 274 285 293 304 312 323 331 342 350 361 369
390 195 203 215 222 234 242 254 261 273 281 293 300 312 320 332 339 351 359 371 378
400 200 208 220 228 240 248 260 268 280 288 300 308 320 328 340 348 360 368 380 388

410 205 213 226 234 246 254 267 275 287 295 308 316 328 336 349 357 369 377 390 398
420 210 218 231 239 252 260 273 281 294 302 315 323 336 344 357 365 378 386 399 407
430 215 224 237 245 258 267 280 288 301 310 323 331 344 353 366 374 387 396 409 417
440 220 229 242 251 264 273 286 295 308 317 330 339 352 361 374 383 396 405 418 427
450 225 234 248 257 270 279 293 302 315 324 338 347 360 369 383 392 405 414 428 437

460 230 239 253 262 276 285 299 308 322 331 345 354 368 377 391 400 414 423 437 446
470 235 244 259 266 282 291 306 315 329 338 353 362 376 385 400 409 423 432 447 456
480 240 250 264 274 288 298 312 322 336 346 360 370 384 394 408 418 432 442 456 466
490 245 255 270 279 294 304 319 328 343 353 368 377 392 402 417 426 441 451 466 475
500 250 260 275 285 300 310 325 335 350 360 375 385 400 410 425 435 450 460 475 485
 WEIGHT BY PERCENTAGE CHART

LBS. 50% 52% 55% 57% 60% 62% 65% 67% 70% 72% 75% 77% 80% 82% 85% 87% 90% 92% 95% 97%

510 255 265 281 291 306 316 332 342 357 367 383 393 408 418 434 444 459 469 485 495
520 260 270 286 296 312 322 338 348 364 374 390 400 416 426 442 452 468 478 494 504
530 265 276 292 302 318 329 345 355 371 382 398 408 424 435 451 461 477 488 504 514
540 270 281 297 308 324 335 351 362 378 389 405 416 432 443 459 470 486 497 513 524
550 275 286 303 314 330 341 358 369 385 396 413 424 440 451 468 479 495 506 523 534

560 280 291 308 319 336 347 364 375 392 403 420 431 448 459 476 487 504 515 532 543
570 285 296 314 325 342 353 371 382 399 410 428 439 456 467 485 496 513 524 542 553
580 290 302 319 331 348 360 377 389 406 418 435 447 464 476 493 505 522 534 551 563
590 295 307 325 336 354 366 384 395 413 425 443 454 472 484 502 513 531 543 561 572
600 300 312 330 342 360 372 390 402 420 432 450 462 480 492 510 522 540 552 570 582

610 305 317 336 348 366 378 397 409 427 439 458 470 488 500 519 531 549 561 580 592
620 310 322 341 353 372 384 403 415 434 446 465 477 496 508 527 539 558 570 589 601
630 315 328 347 359 378 391 410 422 441 454 473 485 504 517 536 548 567 580 599 611
640 320 333 352 365 384 397 416 429 448 461 480 493 512 525 544 557 576 589 608 621
650 325 338 358 371 390 403 423 436 455 468 488 501 520 533 553 566 585 598 618 631

660 330 343 363 376 396 409 429 442 462 475 495 508 528 541 561 574 594 607 627 640
670 335 348 369 382 402 415 436 449 469 482 503 516 536 549 570 583 603 616 637 650
680 340 354 374 388 408 422 442 456 476 490 510 524 544 558 578 592 612 626 646 660
690 345 359 380 393 414 428 449 462 483 497 518 531 552 566 587 600 621 635 656 669
700 350 364 385 399 420 434 455 469 490 504 525 539 560 574 595 609 630 644 665 679

710 355 369 391 405 426 440 462 476 497 511 533 547 568 582 604 618 639 653 675 689
720 360 374 396 410 432 446 468 482 504 518 540 554 576 590 612 626 648 662 684 698
730 365 380 402 416 438 453 475 489 511 526 548 562 584 599 621 635 657 672 694 708
740 370 385 407 422 444 459 481 496 518 533 555 570 592 607 629 644 666 681 703 718
750 375 390 413 428 450 465 488 503 525 540 563 578 600 615 638 653 675 690 713 728