Morgan Academy Strength

Josh Thacker
Email: jthacker@morganacademy.com
Cell: 205-270-0925
 Program Goals:
• 1. Develop Mental Toughness
• 2. Develop Physical Toughness
• 3. Develop Strength
• 4. Develop Size
• 5. Develop Athleticism
 Mental Toughness
• Eat the elephant- One bite at a time
• Nonreactivity- Nothing can kill us
• Small victories- Win the down/rep
• Find your tribe- Surround yourself with killers
 Physical Toughness
• Get comfortable being uncomfortable
• We don’t get sick
• We don’t get hurt
• We don’t get tired
 Strength
• We lift in phases:
– Phase 1: In Season (Less workload, Higher reps)
– Phase 2: Out of Season A (Focused on form and strength)
– Phase 3: Out of Season B (Focused on heavy lifting)
– Phase 4: Summer (Focused on becoming functional athletes

– 1: August-November
– 2: November-January
– 3: February-April
– 4: May-July
 Size:
• 80/20 Rule: 20% of the exercises produce 80% of the results

• Squats, Front Squats, Cleans, Jerks and Deadlifts are at the core of
workouts.

• Athletes must learn how to read nutritional info.

• As a rule of thumb, the number of calories consumed needed to gain

weight are varied by height and weight

• To maintain size and strength gains we need 1 gram of protein per

body pound

• Carbs are our fuel!!!

 Athleticism:
• Hips don’t lie!!!
– All functional movement comes from the hips
– Flexible is fast
– Stretching will be performed before and after
lifitng
• Foam Rollers
• Band work
• PVC work
 Conditioning (June):
• Phase 4 is the large conditioning phase.
• June- Monday: Focus is on explosion. 10-10 yard starts.
• June- Tuesday: Focus is on Heart rate deceleration. 10-
Running 30’s
• June-Thursday: Focus is on lung development. Half Mile for
time.
• Each Monday and Tuesday the workload increases by 10 reps.
(I.E. 20-20yard starts/ 20 running 40’s)
• Each Thursday the workload increases by a half mile.
 Conditioning (July):
• Monday: Offensive Conditioning Day
• Tuesday: Defensive Conditioning Day
• Wednesday: Offensive Conditioning Day
• Thursday: Defensive Conditioning Day

• Offensive Day: Offensive specific drills at a high rate

of speed.
• Defensive Day: Defensive specific drills at a high rate
of speed.
 Weightlifting Program: Phase 1
• We lift two days per week, in-season.
• The focus shifts to body preparation.
• Monday and Tuesday are lift days.
• Lifts can be adjusted for injured athletes.
• Lifts can also be adjusted for athletes new to the program.
• Monday’s consist of Squats, Deadlifts, Core and
Hamstring work. Unilateral movements are incorporated.
• Tuesday’s consist of Bench, Jerk, Snatch and Cleans.
Shoulder mobility is incorporated.
 Weightlifting Program: Phase 1
• Week 1-4: Big lifts rep range- 18,24,30,32

• Week 5: Max effort

• Week 6-10: Big lifts rep range- 12,16,20,24

• Week 10: 80% for controlled triples.

• Accessory work is dependent on the athletes needs.

Weightlifting Program: Phase 1
Weeks: Squats Deadlift Power Romanian Deads
Cleans
1 3x6 3x6 3x6 3x6
2 4x6 4x6 4x6 4x6
3 3x10 3x10 3x10 3x10
4 4x8 4x8 4x8 4x8
5 Max Max Max Max
6 3x4 3x4 3x4 3x4
7 4x4 4x4 4x4 4x4
8 4x5 4x5 4x5 4x5
9 4x6 4x6 4x6 4x6
10 Triples Triples Triples Triples
 Weightlifting Program: Phase II-III
• We lift three days per week in Phases II and III.

• The focus is on strength and form.

• Monday-Wednesday-Friday.

• All athletes begin from scratch and relearn the lifts.

• Multi-Sport athletes will lift with their in season coaches

approval.
 Weightlifting Program: Phase II-III

Strength Reps Bench Squat F-Squat D-Lift Clean Jerk

5x5 25 Week 1 65-75% 65-75% 65-75% 65-75% 65-75% 65-75%

6x4 24 Week 2 70-77.5% 70-77.5% 70-77.5% 70-77.5% 70-77.5% 70-77.5%

5x3 4x2 23 Week 3 75-80/82-85 75-80/82-85 75-80/82-85 75-80/82-85 75-80/82-85 75-80/82-85

4x4 3x2 22 Week 4 75-82.5/85-87 75-82.5/85-87 75-82.5/85-87 75-82.5/85-87 75-82.5/85-87 75-82.5/85-87

3x4 4x2 20 Week 5 82-90/92-95 82-90/92-95 82-90/92-95 82-90/92-95 82-90/92-95 82-90/92-95

 Weightlifting Program: Phase II-III

Strength Reps Bench Squat F-Squat D-Lift Clean Jerk

4x3 2x2 16 Week 6 90-95/95-100 90-95/ 95-100 90-95/95-100 90-95/ 95-100 90-95/95-100 90-95/ 95-100

Negative Week 7 100% 100% 100% 100% 100% 100%

De-load Week 8 60% 60% 60% 60% 60% 60%

Max effort Week 9 MAX MAX MAX MAX MAX MAX

Weightlifting Program: Phase IV
• Phase IV becomes very position specific.

• Workouts vary from athlete to athlete.

• Rep ranges and percentages also vary.

• June- Monday, Tuesday, Thursday.

• July- Monday, Tuesday, Wednesday, Thursday.

Contact Info:
Josh Thacker

369 Church Street

Benton, AL 36785

Cell: 205-270-0925
Work: 334-875-4464

Email:
jthacker@morganacademy.
com

Email:
jwthacker@crimson.ua.edu