2003 REDSHIRT FOOTBALL WEEK 1

DAY 1 DAY 3
BENCH PRESS 101 INCLINE 101
1.) BENCH PRESS 1.) INCLINE PRESS
12 12 12 12 10 10 10 10

2.) DB INCLINE 2.) PUSH UPS

10 10 10 LINE = 30 SKILL = 40

3.) FRONT LATERALS

3.) DB SHOULDER PRESS 12 12 12
10 10 10

4.) BRAINCRUSHERS
4.) BENCH DIPS 10 10 10 10
15 15 15

5.) FLYES
5.) SIDE LATERALS 10 10 10
12 12 12

DAY 2 DAY 4
SQUAT 101 FRONT SQUAT 101
1.) BACK SQUAT 1.) FRONT SQUAT
10 10 10 10 6 6 6 6

2.) DB LUNGE 2.) DB STEP UPS

10 10 10 8 8 8

3.) DB ROW 3.) BENT ROW

12 12 12 10 10 10

4.) BB SHRUG 4.) HYPEREXTENSIONS

15 15 15 12 12 12

5.) DB CURLS 5.) DB HAMMER CURLS

12 12 12 10 10 10
 SUMMER 2003 / HIGH SCHOOL FOOTBALL WEEK 2
DAY 1 DAY 3
1.) POWER CLEAN PULL TO POWER CLEAN 1.) PUSH PRESS
4 4 4 4 5 5 4 4

2.) DB POWER SHRUGS 2.) 40 REPS OF BENCH PRESS @ 70%

5 5 5 5 (IN AS FEW SETS AS POSSIBLE)

3.) CLOSE GRIP INCLINE 3.) DIPS

10 8 8 LINE = 28 SKILL = 32

4.) ROPE PUSH UPS 4.) PLATE PUSH OUT - SUPERSET W/

LINE = 20 SKILL = 30 RUSSIAN TWIST
8 8 8

5.) DB TRICEP PRESS

10 10 10 5.) FLYES ON BALANCE BALL
10 10 10

DAY 2 DAY 4
1.) 1 LEGGED DB SQUAT 1.) HANG SNATCH TO OVERHEAD SQUAT
8 8 8 3 3 3 3

2.) BB COMPLEX 2.) BACK SQUAT

A.) SQUAT TO PRESS 15 12 10 8
B.) GOOD MORNING
C.) BENT ROW
D.) RDL 3.) BB COMPLEX
E.) CURL A.) SQUAT TO PRESS
3 REPS OF EACH = 1 CYCLE B.) GOOD MORNING
3 CYCLES = 1 SET C.) BENT ROW
PERFORM 3 TOTAL SETS D.) RDL
SET 1 SET 2 SET 3 E.) CURL
5 REPS OF EACH = 1 CYCLE
2 CYCLES = 1 SET
3.) DB PULLOVERS SUPERSET W/ PERFORM 3 TOTAL SETS
MB WOOD CHOPPERS SET 1 SET 2 SET 3
10 10 10
 VOLLEYBALL / GIRLS B- BALL WORKOUT
WEEK 1 WEEK 3
DAY 1 SET 3 SET 2 SET 1 DAY 1 SET 1 SET 2 SET 3 SET 4
HANG SNATCH /6 /6 /6 HANG SNATCH
BELOW KNEE /5 /5 /5
PUSH PRESS /6 /6 /6 PUSH PRESS /5 /5 /5
BRAIN CRUSHERS / 15 / 15 BRAIN CRUSHERS / 12 / 12 / 12
PULLDOWNS(FRONT)/ 15 / 15 PULLDOWNS(REV.)/ 15 / 15
SIDE LATERALS / 15 / 15 FRONT LATERALS / 15 / 15 / 12
GLUTE/HAM RAISE / 15 / 15 GLUTE/HAM RAISE / 15 / 15
AB WORK 20 20 AB WORK 25 25 25
DAY 2 DAY 2
SQUAT / 15 / 15 / 15 SQUAT / 12 / 12 / 12
INCLINE / 15 / 15 / 15 INCLINE / 12 / 12 / 12
LEG EXETNSION / 15 / 15 LEG EXETNSION / 15 / 15
LEG CURL / 20 / 20 LEG CURL / 15 / 15 / 15
I LEGGED CALVE / 12 / 12 I LEGGED CALVE / 12 / 12
DAY 3 DAY 3
HANG CLEAN /6 /6 /6 HANG CLEAN /5 /5 /5
PUSH PRESS /6 /6 /6 PUSH PRESS /5 /5 /5
/ 15
PULLDOWNS(FRONT) / 15 PULLDOWNS(REV.)/ 15 / 15
SIDE LATERALS / 15 / 15 FRONT LATERALS / 15 / 15
GLUTE/HAM RAISE 15 15 HYPEREXTENSIONS15 15
AB WORK 22 20 AB WORK 25 25 25
DAY 4 DAY 4
D.B. BENCH 15 15 15 D.B. BENCH 15 15 15
SQUAT 15 15 15 SQUAT 12 12 12
S.L.D 20 20 S.L.D 15 15 15
LEG CURL 22 20 LEG CURL 15 15
LEG EXETNSION 17 15 LEG EXETNSION 12 12
1 LEGGEG CALVE 24 22 1 LEGGEG CALVE 15 15
WEEK 2 WEEK 4
DAY 1 DAY 1
HANG SNATCH /6 /6 /5 HANG SNATCH
BELOW KNEE /5 /5 /5
PUSH PRESS /6 /6 /5 PUSH PRESS /6 /6 /6
BRAIN CRUSHERS / 15 / 12 / 15
BRAIN CRUSHER D.B. / 15
PULLDOWNS(FRONT)/ 15 / 12 PULLDOWNS(REV.)/ 12 / 10
SIDE LATERALS / 15 / 12 FRONT LATERALS / 12 / 12
GLUTE/HAM RAISE / 15 / 15 / 10
ROT. CUFF CIRCUIT / 10
AB WORK 22 22 AB WORK 28 28
DAY 2 DAY 2
SQUAT / 15 / 15 / 12 SQUAT / 12 / 12 / 10
INCLINE / 15 / 15 / 12 INCLINE D.B. / 15 / 15 / 15
LEG EXETNSION / 15 / 15 / 15
LEGEXETNSION 1 LEG / 15
LEG CURL / 20 / 20 LEG CURL 1 LEG / 15 / 15
I LEGGED CALVE / 12 / 12 I LEGGED CALVE / 12 / 12
DAY 3 DAY 3
HANG CLEAN /6 /6 /4 HANG CLEAN /5 /5 /5
PUSH PRESS /6 /6 /4 /6
PUSHPRESS SPLITLEG /6 /6
/ 12
PULLDOWNS(FRONT) / 12 PULLDOWNS(REV.)/ 12 / 10
SIDE LATERALS / 12 / 12 FRONT LATERALS / 12 / 12
GLUTE/HAM RAISE 15 15 ROT. CUFF CIRCUIT10 10
AB WORK 22 22 AB WORK 22 20
DAY 4 DAY 4
D.B. BENCH 15 12 12 D.B. BENCH 15 15 15
SQUAT 15 12 12 FRONT SQUAT 12 12
S.L.D 15 15 S.L.D 12 12 12
LEG CURL 18 18 LEG CURL 12 12
LEG EXETNSION 17 15 LUNGES 15 15 15
1 LEGGED CALVE 25 25 1 LEGGED CALVE 15 15
WEEK 5
DAY 1 SET 1 SET 2 SET 3 SET 4
SNATCH BELOW KNEE /5 /5 /5
PUSH PRESS /5 /5 /5
BRAIN CRUSHERS / 12 / 12 / 12
D.B. PULLOVERS / 15 / 15
FRONT LATERALS / 15 / 15 / 12
/ 15
ROT. CUFF CIRCUIT / 15
AB WORK 25 25 25
DAY 2
SQUAT / 12 / 12 / 12
INCLINE D.B. / 12 / 12 / 12
LEG X(1 LEG) / 15 / 15
LEG CURL (1 LEG) / 15 / 15 / 15
I LEGGED CALVE / 12 / 12
DAY 3
HANG CLEAN /5 /5 /5
PUSH PRESS /5 /5 /5
D.B. ROW / 15 / 15
FRONT LATERALS / 15 / 15
HYPEREXTENSIONS15 15
AB WORK 25 25 25
DAY 4
D.B. BENCH 15 15 15
SQUAT 12 12 12
S.L.D 15 15 15
LEG CURL 15 15
LEG EXETNSION 12 12
1 LEGGEG CALVE 15 15
WEEK 6
DAY 1
HANG SNATCH
BELOW KNEE /5 /5 /5
PUSH PRESS /6 /6 /6
/ 15
BRAIN CRUSHER D.B. / 15
PULLDOWNS(REV.)/ 12 / 10
FRONT LATERALS / 12 / 12
/ 10
ROT. CUFF CIRCUIT / 10
AB WORK 28 28
DAY 2
SQUAT / 12 / 12 / 10
INCLINE D.B. / 15 / 15 / 15
/ 15
LEGEXETNSION 1 LEG / 15
LEG CURL 1 LEG / 15 / 15
I LEGGED CALVE / 12 / 12
DAY 3
HANG CLEAN /5 /5 /5
/6
PUSHPRESS SPLITLEG /6 /6
PULLDOWNS(REV.)/ 12 / 10
FRONT LATERALS / 12 / 12
ROT. CUFF CIRCUIT10 10
AB WORK 22 20
DAY 4
D.B. BENCH 15 15 15
FRONT SQUAT 12 12
S.L.D 12 12 12
LEG CURL 12 12
LUNGES 15 15 15
1 LEGGED CALVE 15 15
 WEEK 2 1/21/02 - 1/25/02

BURK MAX CASSIUS MAX

405 380
BENCH SET 1 SET 2 SET 3 SET 4 BENCH SET 1 SET 2 SET 3 SET 4
REPS 8@ 8@ 3@ 8@ REPS 8@ 8@ 3@ 8@
WEIGHT 275.4 275.4 324 263.25 WEIGHT 258.4 258.4 304 247

500 505
SQUAT SET 1 SET 2 SET 3 SET 4 SQUAT SET 1 SET 2 SET 3 SET 4
REPS 8@ 8@ 4@ 8@ REPS 8@ 8@ 4@ 8@
WEIGHT 340 340 375 325 WEIGHT 343.4 343.4 378.75 328.25

280 300
CLEAN SET 1 SET 2 SET 3 CLEAN SET 1 SET 2 SET 3
REPS 5@ 5@ 5@ REPS 5@ 5@ 5@
WEIGHT 210 210 210 WEIGHT 225 225 225

GUSEMAN HIGHAM
MAX MAX
400 365
BENCH SET 1 SET 2 SET 3 SET 4 BENCH SET 1 SET 2 SET 3 SET 4
REPS 8@ 8@ 3@ 8@ REPS 8@ 8@ 3@ 8@
WEIGHT 272 272 320 260 WEIGHT 248.2 248.2 292 237.25

670 500
SQUAT SET 1 SET 2 SET 3 SET 4 SQUAT SET 1 SET 2 SET 3 SET 4
REPS 8@ 8@ 4@ 8@ REPS 8@ 8@ 4@ 8@
WEIGHT 455.6 455.6 502.5 435.5 WEIGHT 340 340 375 325

320 295
CLEAN SET 1 SET 2 SET 3 CLEAN SET 1 SET 2 SET 3
REPS 5@ 5@ 5@ REPS 5@ 5@ 5@
WEIGHT 240 240 240 WEIGHT 221.25 221.25 221.25
WEEK 2 FWC JUNIOR HIGH

DAY 1 DAY 3
*WATCH ATHLETES HC VIDEO* 1.) INCLINE 4 * 10
1.) HANG CLEAN 4*6 REPS 10 10 10 10
REPS 6 6 6 6 % OF MAX
% OF MAX LBS
LBS
2.) PUSH UPS
*TEACH POWER CLEAN PULL* 50 TOTAL - IN AS FEW SETS AS POSSIBLE
2.) POWER CLEAN PULL 4*6
REPS 6 6 6 6 3.) BB SHOULDER PRESS 4 * 10
% OF MAX
LBS
*TEACH BRAINCRUSHERS*
3.) BENCH PRESS 4 * 12 4.) BRAINCRUSHERS 4 * 10
REPS 12 12 12 12
% OF MAX
LBS 5.) BB SHRUGS 4 * 10
*TEACH BB BENT OVER ROW*
4.) BB BENT OVER ROW 4 * 10
6.) SUPERMANS 4 * 10

5.) BENCH DIPS 4 * REP MAX

6.) SHOULDER COMPLEX 3 * 12

USING 5-10 LB PLATE

DAY 2 DAY 4
*WATCH ATHLETES SQUAT VIDEO* *REVIEW FRONT SQUAT*
1.) PVC OVERHEAD SQUAT 2 * 10 1.) FRONT SQUAT 4*6
MAY USE WEIGHT
2.) SQUAT 4 * 10 REPS 6 6 6 6
REPS 10 10 10 10 % OF MAX
% OF MAX LBS
LBS
2.) DB OR PLATE STEP UP 4 * 10
3.) DB OR PLATE WALKING LUNGE 4 * 10

3.) LEG CURL 3 * 12

4.) RDL 4 * 10

4.) LEG EXTENSION 3 * 12

5.) DB HAMMER CURLS 4 * 10

5.) DB CURLS 4 * 10
6.) CALF RAISES 3 * 20

6.) CALF RAISES 3 * 20

 WEEK 6
CLEMENS
EAST CENTRAL STRENGTH AND SPEED
DAY 1 SET 1 SET 2
BENCH PRESS REPS 2 2
% 85% 95%

INCLINE REPS 2 2
% 85% 95%

SQUAT REPS 2 2
% 85% 95%

HANG CLEAN REPS 2 2

% 85% 95%

DAY 2 SET 1 SET 2

CLOSE GRIP REPS 2 2
BENCH PRESS % 85% 95%

DB INCLINE REPS 2 2
% 85% 95%

SQUAT REPS 2 2
% 85% 95%

POWER SHRUGS REPS 2 2

% 85% 95%

DAY 3 SATURDAY: VOLUNTARY

SET 1 SET 2 SET 3
MAC ATTACK 6 6 BRAINCRUSHERS 8 8
75% 75% 75 75

DOMINATOR 6 6 LEG EXTENSIONS 10 10

75% 75% 70 70

LAT PULLDOWNS 8 8 LEG CURLS 12 12

70% 75% 70 70

CURLS 8 8
75% 75%

THE ONLY RESTRICTIONS WE HAVE ARE THE ONES WE PLACE ON OURSELVES

 WEEK 4 PHASE I

DAY 1 DAY 3
BENCH PRESS
SET 1 SET 2 SET 3 SET 4 INCLINE
REPS 8 8 6 6 10,8,8
@ @ @ @
WEIGHT 0.65 0.7 0.7 0.75 CLOSE GRIP BENCH
8,8,6
STANDING DB PRESS
10,8,6 PUSH JERK
4 SETS OF 5
BRAINCRUSHERS
3 SETS OF 8 BENCH DIPS
3 SETS OF 12
PUSH UPS
2 SETS OF REP MAX SHOULDER COMPLEX
3 SETS OF 12
UPRIGHT ROW (SIDE,FRONT,BENT LATERAL)
3 SETS OF 8

DAY 2 DAY 4
HANG CLEAN TO FRONT SQUAT SQUAT
SET 1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4
REPS 4 4 4 3 REPS 8 6 5 5
@ @ @ @ @ @ @ @
WEIGHT 0.6 0.62 0.65 0.7 WEIGHT 0.68 0.7 0.75 0.75

GOOD MORNINGS HANG CLEAN POWER SHRUG

3 SETS OF 8 4 SETS OF 5@68%

DB STEP UPS RDL

3 SETS OF 8 3 SETS OF 12

DB ROW LATERAL LUNGE

12,10,8,8 3 SETS OF 8

MED BALL LATERAL PASS DB CURLS

3 SETS OF 8 12,10,8
WK 2 FWC SUMMER 2000
GETTING STRONGER AND FASTER EVERYDAY
MONDAY WEDENSDAY
26-Jun 28-Jun
WARM UP TOGETHER HANG SNATCH 5 5 5 5
HANG CLEAN
5 5 5 5 6 SUPERSET WITH LATERAL M-HURDLE JUMPS 6 REPS
75% 80% 80% 80% 50% R.D.L.
SQUAT 8 8 6
5 5 5 5
70% 75% 80% 80% OVERHEAD SQUAT
WALKING LUNGES 6 6 6
2 SETS B-BALL GYM (1 SET IS THERE AND BACK WITHOUT RESTING)
USE 15 LBS BENT OVER ROWS
HYPEREXTENSIONS 2 SETS OF 10
10 10 10 NECK
NECK 2 SETS OF 10
10 10 CURLS USING BARBELL
PULLDOWNS 2 SETS OF 10
10 10 MED BALL GRANNY THROW
BAND SHUFFLE 2 SETS OF 10
2 SETS B-BALL GYM (1 SET IS THERE AND BACK WITHOUT RESTING) ABS
ABS TOGETHER
TOGETHER BICYCLE
V-UPS
TUESDAY THURSDAY
27-Jun 29-Jun
PUSH PRESS MAC ATTACK
5 5 5 6 5 4
70% 75% 80%
BENCH 5 5 5 3 INCLINE DB
70% 75% 80% 85% 10 8 6
DIPS
RM RM CLOSE GRIP BENCH
UPRIGHT ROWS 8 8
2 SETS OF 10
DB BRAINCRUSHERS PUSHDOWNS
2 SETS OF 10 10 8
STANDING CALVES
2 SETS OF 15 FOREARM CURLS
ROTATOR BAND WORK 12 10
2 SETS OF 10 / INTERNAL AND EXTERNAL ROTATOR BAND WORK
2 SETS OF 10 / INTERNAL AND EXTERNAL
WEEK 1 WEEK 2
EXERCISE SET1 SET 2 SET 3 SET 4 SET 1 SET 2 SET 3 SET 4
DAY 1 LBS/REPS LBS/REPS LBS/REPS LBS/REPS LBS/REPS LBS/REPS LBS/REPS LBS/REPS
BENCH 6 6 6 6 6 6 6 6
FLYE 10 10 10 10
INCLINE 10 10 10 10
PUSH PRESS 6 6 6 6 6 6
PULLDOWNS (FRONT) 10 10 10 10
BRAINCRUSHERS 10 10 10 10
NECK 15 15 15 15
ROT. CUFF CIRCUIT 10 10 10 10
DAY 2
SQUAT 6 6 6 6 6 6 6 6
HANG CLEAN 6 6 6 6 6 6
LEG EXTENSIONS 12 12 12 12
LEG CURL 15 15 15 15
CALVE RAISES 15 15 18 15
HYPEREXTENSIONS 10 10 10 10
E-Z CURLS 10 10 10 10
AB CIRCUIT #1 15 15 18 18
DAY 3
INCLINE 6 6 6 6 6 6 6 6
CLOSE-GRIP BENCH 10 10 10 10
SEATED B.B. MILITARY 10 10 10 10
UPRIGHT ROWS 10 10 10 10
PULLDOWNS (FRONT) 10 10 10 10
BRAINCRUSHERS 10 10 10 10
NECK 15 15 15 15
ROT. CUFF CIRCUIT #1 10 10 10 10
DAY 4
POWER CLEANS 6 6 6 6 6 6 6 6
D.B. LUNGES 10 10 10 10
LEG EXTENSIONS 12 12 12 12
LEG CURL 15 15 15 15
CALVE RAISES 15 15 18 18
HYPEREXTENSIONS 10 10 12 12
E-Z CURLS 10 10 10 10
AB CIRCUIT #1 15 15 18 18

GOALS: 1.) 1.)

2.) 2.)
3.) 3.)
4.) 4.)
5.) 5.)
NOTES:
IN SEASON
WEEK 1 10/15 - 10/19
NAME
DAY 1 DAY 2
POWER CLEAN CLEAN HIGH PULL
6 WARM UP 6 WARM UP
REPS 3 3 REPS 6 6 6
% 72% 74% % 75% 75% 75%
WEIGHT 0.72 0.74 WEIGHT 0.75 0.75 0.75
FRONT SQUAT SQUAT
6 WARM UP 10 WARM UP
REPS 5 5 REPS 8 6 8
% 45% 45% % 70% 75% 70%
WEIGHT 0.45 0.45 WEIGHT 0.7 0.75 0.7
BENCH DB BENCH
10 WARM UP 3 SETS OF 6
REPS 8 8
% 65% 68% SHOULDER PRESS W/ BAR
WEIGHT 0.65 0.68 2 SETS OF 8
SIDE LATERALS
2 SETS OF 12 PULLDOWNS
2 SETS OF 8
DB LUNGE
2 SETS OF 6 EACH LEG GROUP ABS

GROUP ABS
COACHES LAST SET CHECK OFF SHEET WK 1
BOGESS 11/27 THRU 12/1
BENCH CLEAN INCLINE SQUAT SPEED ENDURANCE
GROUP AMAX
FREDDIE NAILS 315 275 295 375
SET 5 10 REPS 189 165 177 225
SET 4 12 REPS
173.25 151.25 162.25 206.25
SET 3 12 REPS
173.25 151.25 162.25 206.25
SET 2 15 REPS157.5 137.5 147.5 187.5
SET 1 15 REPS157.5 137.5 147.5 187.5
MATT HERBER 280 213 235 375
SET 5 168 127.8 141 225
SET 4 154 117.15 129.25 206.25
SET 3 154 117.15 129.25 206.25
SET 2 140 106.5 117.5 187.5
SET 1 140 106.5 117.5 187.5
TRAVIS FRANKE 255 225 215 225
SET 5 153 135 129 135
SET 4 140.25 123.75 118.25 123.75
SET 3 140.25 123.75 118.25 123.75
SET 2 127.5 112.5 107.5 112.5
SET 1 127.5 112.5 107.5 112.5
CHRIS MORA 230 200 190 355
SET 5 138 120 114 213
SET 4 126.5 110 104.5 195.25
SET 3 126.5 110 104.5 195.25
SET 2 115 100 95 177.5
SET 1 115 100 95 177.5
GROUP B
DANIEL CARROLA280 245 243 405
SET 5 168 147 145.8 243
SET 4 154 134.75 133.65 222.75
SET 3 154 134.75 133.65 222.75
SET 2 140 122.5 121.5 202.5
SET 1 140 122.5 121.5 202.5
JOHN DUGOSGH 195 285 213 345
SET 5 117 171 127.8 207
SET 4 107.25 156.75 117.15 189.75
SET 3 107.25 156.75 117.15 189.75
SET 2 97.5 142.5 106.5 172.5
SET 1 97.5 142.5 106.5 172.5
CASEY MEINZ 265 220 223 345
SET 5 159 132 133.8 207
SET 4 145.75 121 122.65 189.75
SET 3 145.75 121 122.65 189.75
SET 2 132.5 110 111.5 172.5
SET 1 132.5 110 111.5 172.5
LINDSEY 235 190 188 285
SET 5 141 114 112.8 171
SET 4 129.25 104.5 103.4 156.75
SET 3 129.25 104.5 103.4 156.75
SET 2 117.5 95 94 142.5
SET 1 117.5 95 94 142.5
SPEED WEEK 4

WARM-UPS FOR WEEK 2 REPS 10 YARDS

1. BUTT KICKS 2. HIGH KNEES 3. LATERAL SHUFFLE 4. CARIOCA 5. BACKPEDAL

DAY 1 MONDAY SPEED ENDURANCE

DISTANCE TIME FOR LINE
TIME FOR SKILL
REST BTWN SETS
400 80 70 3.00MINUTES
300 60 55 2 MINUTES
200 30 27 1.5 MINUTES
4 * 100 RELAY

COOL DOWN
1/2 MILE JOG
PNF STRETCHING
CHOOSE 5

DAY 2 TUESDAY QUICKNESS / AGILITY

TIME 4 MINUTES EACH STATION, 5 MINUTE STRETCH AT END
STATION EXERCISE DRILL 1 DRILL 2 DRILL 3 DRILL 4
1 BOX SPR-SHUFF-BACK-SPR
DRILL BACK-CARI-SPR-CARI
BROAD JUMP-LATERAL
BEAR-SPRINT-BEAR-SPR
JU
2 QF LADDER 2 FT 4 FT NORDIC TRAC
CROSSOVER
TRANSITION SPRINT 10 YARDS AFTER COMPLETION OF DRILL
3 YO-YOS SPRINT-BACKPEDAL-SPRINT-BACKPEDAL-PLANT-SPRINT-BACKPEDAL
USING OVERSPEED CORDS, 3 CONES SET 5 YARDS APART IN STRAIGH LINE, W/ ANCHOR 5 YDS FROM START
4 DUMMYSIDE
JUMPS
TO SIDE
FRONT
(30)TO BACK(30)
LFT LEG (10)
RGHT LEG (10)
5 RUBBER BAND
DUCK WALK
LATERAL SHUFFLE
DUCK WALK
LATERAL SHUFFLE
15 YARDS
DAY 3 THURSDAYSTRAIGHT SPEED
TIME 4 MINUTES EACH STATION, 5 MINUTE STRETCH AT END
STATION EXERCISE DRILL 1 DRILL 2 DRILL 3 DRILL 4
1 PLYOS
JUMP SQUATSRGHT
(10 REP)
LEG JUMP(10)
LFT LEG JUMP(10)
LUNGES (10)
USING SAND IN LONG JUMP PITS
2 20'S 3 REPS REST 25 SECONDS BTWN REPS 40 SEC'S BTWN SETS OF 3
3 SLEDS 15 YARDS 15 YARDS 15 YARDS 15 YARDS
USING 35 LB PLATES
4 ACCELERATIONS
15-15-15 15-15-15 20-20-20 20-40-20
50% 1ST YARDAGE 100% 2ND YARDAGE 50% LAST YARDAGE
5 ABDOMINALS
TOSS & SEATED
CRUNCHSIDE THROWS
SEATED TWISTS
OVER - UNDER
USING MED BALLS
10 REPS THEN GO TO NEXT DRILL
STATION COACHES 4 STEWART BOGGESS
1 BURK JONES 5 ORTIZ RAPP
2 HOLT MALONE 3 BRUCE GOAD
WK 10 1/29-2/2
MONDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7
SQUAT 5 / 65 3 / 75 3 / 80 2 / 85 2 / 90 1 / 95
SNATCH LET GO'S 4 4 4
LEG EXT 6 6 6
LEG CURL 6 6 6
PULLOVERS 6 6 6
21 CURLS 6 6 6

TUESDAYSET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7

INCLINE 5 / 65 3 / 75 3 / 80 2 / 85 2 / 90 1 / 95
DB ALTERNATING BENCH
6 6 6
DROP PUSH UPS 6 6 6
BENCH DIPS W/ WEIGHT
6 6 6
1 ARM TRICEP EXT 6 6 6
UPRIGHT ROWS 6 6 6

WEDENSDAY
OFF

THURSDAY SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

COMPLEX #2 3 / 60 3 / 70 2 / 80 2 / 85 2 / 90 1 / 95
1.) POWER SHRUG 2.) HIGH PULL 3.) HANG CLEAN
SNATCH 4 4 4
GOOD MORNINGS 6 6 6
DB STEP UPS 6 6 6
REV GRIP B.O.R. 6 6 6
SEATED DB CURLS 6 6 6

EACH SET OF BENCH WILL BE SUPERSETTED WITH 6 REPS OF MED BALL CHEST PASS
FRIDAY SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7
BENCH 5 / 65 3 / 75 3 / 80 2 / 85 2 / 90 1 / 95
JERK 4 4 4
DB INCLINE 6 6 6
BENT LATERALS 6 6 6
MED BALL SIDE THROWS
6 6 6
PUSHDOWNS 6 6 6
WEEK 8

DAY 1 DAY 4
1.)HANG CLEAN 1.) PUSH JERK
4 4 3 3 3 3 3 3

2.) BENCH PRESS 2.) 3 BOARD BENCH PRESS

3 3 6 3 5 3 3 1

3.) DB ALTERNATING UPRIGHT ROWS 3.) INCLINE DB

6 6 6 6 6 5

4.) PLATE RAISES 4.) BRAINCRUSHERS

12 10 8 6 6 6 6

5.) DB KICKBACKS 5.) DB ALTERNATING SHOULDER PRESS

8 8 8 6 5 4

DAY 2 DAY 5
1.) PAUSE SQUATS 1.) POWER CLEAN PULL
5 4 3 2 4 4 3

2.) 1 LEGGED DB SQUATS 2.) BACK SQUAT

6 6 6 3 3 6 3

3.) DB STEP UPS 3.) 1 LEGGED DB RDL

6 6 6 6 6 6

4.) CHIN UPS 4.) DB ROW

12 TOTAL OVERHAND 6 6 5
12 TOTAL UNDERHAND

5.) BB SHRUGS 5.) BB CURLS

6 6 6 6 10 8 6

BENCH PRESS - EXTRA WEIGHT ON SET OF 3 IF POSSIBLE

SQUAT - UP TO 2 EXRA REPS ON SET OF 3 @85% IF POSSIBLE
IN SEASON WEEK 4 DAYS UNTIL SEASON 0
GREENHILL DISTRICT 41
LYNCH 69
STATE 98

DAY 1 STRENGTH:
1.) BENCH PRESS MAX= 3.) BB ROW
WU SET 1 SET 2 SET 3 3 SETS OF 8
REPS 8 8 8
% OF MAX 65 68 70
WEIGHT 0 0 0

2.) FRONT SQUAT 4.) STANDING DB SHOULDER PRESS

3 SETS OF 6 W/ CLEAN WEIGHT 10-8-8
SET 1 SET 2 SET 3
10 8 8

DAY 2 POWER:
1.) HANG CLEAN MAX= 3.) DB BENCH PRESS (W/ THUMBS UP - PALMS FACING EACH OTHER)
WU SET 1 SET 2 SET 3 3 SETS OF 6 - PAUSE AT BOTTOM - EXPLOSIVE ON WAY UP
REPS 6 5 5 SET 1 SET 2 SET 3
% OF MAX 60 68 70 6 6 6
WEIGHT 0 0 0

2.) PUSH PRESS 3 SETS OF 6 4.) MED BALL COMPLEX

SET 1 SET 2 SET 3 3 * 6 OF EACH A.) GRANNY B.) WOODCHOPPER C.) CHEST PASS
6 6 6

DAY 3
1.)RDL LIGHT WEIGHT - GOOD STRETCH 2.) SQUAT MAX=
WU SET 1 SET 2 SET 3 WU SET 1 SET 2 SET 3
12 10 8 REPS 10 8 8
% OF MAX 60 65 68
WEIGHT 0 0 0

2.) DB CURLS - SUPERSET W/ SUPERMANS 4.) SHOULDER COMPLEX 2 SETS 10 - SIDE LATERALS
SET 1 SET 2 SET 3 SET 1 SET 2 5-10LBS 10 - FRONT LATERALS
10 8 8 30 30 10 - UPRIGHT ROWS