MAC FOOTBALL

SUMMER MANUAL

SHARPEN YOUR SWORD

IRON SHARPENS IRON

The quality of a
persons life is in
direct proportion to
their commitment to
excellence.
Vince Lombardi

WEEKLY CALENDAR
PHASE I SIZE PHASE
Week 1 (May 6-10)
Week 2 (May 13-17)
Week 3 (May 20-24)
Week 4 (May 27-31)

PHASE II STRENGTH PHASE

Week 5 (June 3-7)
Week 6 (June 10-14)
Week 7 (June 17-21)
Week 8 (June 24-28)

PHASE III
Recovery Week No Workouts (July 1-5)
Week 9 (July 8-12)
Week 10 (July 15-19)
Week 11 (July 22-26)
Week 12 (July 29-Aug 2)
Week 13 (August 8-12)

TYPICAL WORKOUT DAY

1. Warm-up/SAQ (Speed, Agility, Quickness)
2. Weight Lifting Session
3. Conditioning Session
4. Stretch

The amount of individual work YOU put into YOUR

preparation will determine OUR collective success for
this season This is what we mean by ACCOUNTABILITY.
Everyone relies on everyone else for OUR TEAM success.
We are not asking you to be in shape for the season. Be
in shape ready for camp. If you will follow this workout
to all the details, you will be ready for camp. We will get
US ready for the first game through the three weeks
leading into our first game.

If you have questions regarding anything in this workout

contact Coach Douglas at [email protected] or 217479-7151.

MACMURRAY
2013 Schedule
DATE & TIME

OPPONENT

LOCATION

8/14/2013

REPORTING DAY

MAC

8/31/2013

SCRIMMAGE

HOME

WARTBURG COLLEGE

HOME

MARTIN LUTHER COLLEGE

St. Olaf, MN

WESTMINSTER COLLEGE

Fulton, MO

IOWA WESLEYAN COLLEGE

HOME

ST. SCHOLASTICA

Duluth, MN

GREENVILLE COLLEGE

HOME

EUREKA COLLEGE

HOME

CROWN COLLEGE

St. Bonificcus

NORTHWESTERN COLLEGE

HOME

MINNESOTA MORRIS

Morris, MN

9/7/2013
1 p.m.
9/14/2013
1 p.m.
9/21/2013
1 p.m.
9/28/2013
1 p.m.
10/5/2013
1 p.m.
10/12/2013
1 p.m.
10/19/2013
1 p.m.
10/26/2013
1 p.m.
11/2/2013
1 p.m.
11/9/2013
1 p.m.

NUTRITION
General Nutritional Guidelines

1.
Drink lots of water drink 10-12 8 ounce glasses of water a day. Avoid soda, and
limit fruit juice. Water flushes out the body of toxins, provides a feeling of being full so you
don't eat as much, and might speed up the metabolism causing you to burn more calories.
2.
Do not skip a meal each meal should have a protein component and a
carbohydrate component from fruits or vegetables.
3.
Eat breakfast this provides a consistent amount of energy for the body sparing
muscle mass from being burned for energy.
4.
Eat smaller, more frequent meals eat 4-5 small-medium meals a day. Eat
three meals to the point of being satisfied - NOT full. Then supplement with two small
meals spaced in between the regular three meals.

What Food To Eat

Protein lean red meat, turkey, chicken (boost your protein intake when performing high
intensity strength training)
Carbohydrates green and yellow veggies, fruits (boost your carbohydrate intake as your
running volume increases)

Carbohydrate Table
Best Carb Choice

2nd Best Carb Choice

2nd Best Carb Choice

3rd Best Carb Choice

Acorn Squach
Black Beans
Butter Beans
Cherries
Cucumber or Pickles
Egg Noodles
Eggplant
Fettuccini
Green Beans
Kidney Beans
Lentils
Mushrooms
Nectarines
Onions
Pears
Plums
Split Peas

All-Bran Cereal
Baked Beans
Bran Chex
Brown or Wild Rice
Cheerios
Cream of Wheat
Multi-Grain Bread
New Boiled Potatoes
Oat Bran
Oatmeal
Pita Bread
Rye Bread
Special K
Tortillas
Unsweetened Fruit
Juice
Sweet Potatoes
Whole Grain Bread

Apples
Banana Cake
Bananas
Cornmeal
Grapes
Green Peas
Macaroni
Oatmeal Cookies
Popcorn
Pound Cake
Raisins
Ravioli
Spaghetti
Sweet Corn
Wheat Crackers

Baked Russet Potatoes

Candy
Cartoon Cereal
Doughnuts
French Bread
French Fries
Golden Grahams
Grape Nuts
Hashbrowns
Mashed Potatoes
Melba Toast
Puffed Rice
Refried Beans
Sweetened Drinks
soda, Snapple
Total Cereal
White Bread
White Rice

Fats nuts and seeds (this is a gret source of Vitamin E and essential fats which are good
for energy and producing hormones)
Fiber this is a type of carbohydrate that aids in digestion and provides a full feeling that
will cause you to eat less.
Sources of grains and fiber: beans, peas, brown rice, whole corn, whole wheat, oats, AllBran Cereal, Raisin Bran, Puffed Wheat Cereal, Shredded Wheat, peanuts, carrots,
sunflower seeds, cauliflower, pears, bananas, peaches, apples, oranges, dried figs, dried
apricots, raisins, prunes.

What Foods To Avoid

Avoid high quantities of white rice, pasta, and bread, potatoes

Fried foods French fries, burgers, fried fish and chicken, etc.
High sugar foods candy and cakes
Caffeine coke, chocolate, coffee (caffeine suppresses the appetite
and dehydrates)

Tips for Losing Fat Weight

Decrease your 'third choice' carbohydrate intake by 10-15%. Maintain

your intake of green and yellow vegetables and fruits and fiber
Plan your meals. This will allow you to better control the quality of
food you eat.
Eat your meals at approximately the same times of the day.
Take a bottle of water and a snack with you if you know you will be
away from easy sources of food.
Do not skip meals, especially breakfast. This will help keep you from
overeating.
Eat high protein foods as a snack in the evening to help increase
protein intake and decrease hunger. Great examples include: peanut
butter sandwich and milk, egg whites, protein shake
Trim excess fat and skin away from meat and poultry before cooking
When at a restaurant, be aware of the size of the meal. Restaurants
usually serve oversized portions. One way of limiting the size of a meal
is to share with a friend.

Tips for Gaining Muscle Weight

Keep yourself hydrated carry a bottle of water with you to class.

Eat more frequently (5-6 meals per day) don't stuff yourself at each
meal (you'll only get fat). Spread your calories out during the day.
Always eat breakfast even if it's not a complete breakfast, eat
something healthy.
Increase your protein intake through high protein snacks such as
peanut butter sandwiches, yogurt, egg whites, turkey sandwich, milk,
protein shakes, high protein energy bars.
Eat a high protein-late evening snack before bed. Keep the
carbohydrate level low when eating at this time.
Supplement with a Whey Protein Shake for 2 of your 5-6 daily meals.

SUPPLEMENTS
According to an NCAA survey, approximately 60% of college age athletes
are currently using nutritional supplements. Obviously, as coaches, we
want our athletes to perform at their peak and reach their potential. This
is what we want you to know before engaging in supplementation.

Fallacies of Supplementation

athletes may focus more on the supplement than what is in their daily diet
supplements are NOT a substitute for proper eating and hydration
more is NOT better, and is almost always worse
natural and safe are not the same thing
supplements are not well regulated and have no guarantee of positive or
negative effects
supplements can interact (negatively) with one another or with a prescription
medication

Most commonly used categories of muscle building

supplements

various versions of protein powders/weight gainer

amino acid supplements
creatine
Yohimbe
Chromium

androstenedione
norandro
DHEA
Human Growth Hormone
HMB (hydroxy methylbutyrate)
GHB/GBL

Illegal and Banned Substances

Natural Supplementation
Certain foods eaten as snacks in between meals will help you gain lean body mass.
Milk
Fruit-mixed milk shakes (favorite fruit, milk, powdered milk and plain or
vanilla yogurt)
Peanut butter sandwiches
Bananas
'Nutrition bars' Power Bar, Balance, etc.

What You Need to Know About Each Muscle Builder

Protein Powders you probably get enough protein in your diet already. Make sure your
diet is balanced already and the mixture is not loaded with sugar.
Amino Acids very costly for the amount you get. Inefficient way of getting protein.
Individual or partial group aminos can cause imbalance and upset stomach. You can get as
much protein in a 10 ounce glass of milk as a 10,000mg amino acid dose.
Creatine it has been proven to work for some but not all. Many of the short term effects
have been eliminated if creatine is not overdosed (recommended: 1g/80lbs of body weight).
The jury is still out on long term effects of overdosing. Creatine is the last step in
supplementation NOT the first.
DHEA, Andro, Norandro, HGH, GHB, GBL (along with, of course, steroids) are all
banned by the NCAA due to negative effects. GHB and GBL are extremely dangerous.
HMB may be effective, but few studies have been perfomed and it is extremely expensive.
Yohimbe said to boost testosterone... does not. Can damage kidney and increase blood
pressure.
Chromium has NO muscle building effect.

Thermogenic (Fat Burners)

Ephedra or Ephedrine banned by NCAA. Central Nervous System stimulant that can be
stressful on the heart especially in hot, humid conditions.
Can also be labeled as: Ma Huang, epitonin or sida coridfolia
Caffine in herbal form may be listed as: guarana, mate and kola nut. In large doses,
can cause dehydration.

Herbal Supplements

The herbal supplement industry is huge and unregulated. Since unregulated, any claim to
effects can be made without serious testing being performed. Many are harmless and have
absolutely no effect. Some, though, can cause allergic reactions and can interfere with
prescription medications.

Vitamin/Mineral Supplements

Many athletes think that taking a vitamin/mineral supplement will correct poor dietary
habits. A bad diet with vitamin/minerals is a well supplemented bad diet. Again, a
balanced diet must be achieved first. If an athlete wants to take a vitamin/mineral, it
should be taken everyday and should be a multivitamin/mineral supplement instead of
individual vitamins.

Other things you need to know about

Supplementing

realize that what works for one person does not always work for another.
Write down everything you eat for two weeks and HONESTLY appraise your dietary
habits Good or Bad?
Educate yourself about nutrition know what and what not, how much, and when to
eat and drink
Ask for expert advice
immediately report any side effects in taking a new supplement
the person selling the supplement will probably tell you anything to get your money.

Effects of Alcohol on Performance

Information obtained from article written by Aaron Shelly Director of Sports
Performance and Nutrition at Texas Tech.
It has been estimated that the average American college student drinks more than
34 gallons of alcohol a year. Alcohol may provide as much as 20% of calories in the
diet of some drinkers. This section will take a look at some of the effects alcohol
can have on the performance of athletes.

Dehydration

Alcohol is a powerful diurectic which can cause severe dehydration and

electrolyte imbalances.
Severe dehydration can require several days to a full week to recover.
When dehydrated, an athlete is at greater risk for muscular injuries such as:
cramps, muscle pulls and muscular strains.
Dehydration also contributes to decreased appetite and muscle wasting
(losing muscle mass)
Loss of muscle mass results in decreases in strength.

Testosterone

Binge drinking can dramatically decrease serum testosterone

Lowered testosterone can result in reduced: aggression, lean muscle mass,
muscular recovery

Performance

Alcohol use will also result in impaired reaction time and mental acuity for up
to several days
Alcohol consumption will cause a decrease in hand-eye coordination
Alcohol interferes with lactic acid breakdown which results in increased
soreness after breakdown

Fat Storage

Alcohol has seven calories per gram (carbohydrate & protein = 4 calories/g;
fat = 9 calories/g)
Alcohol is stored much like fat in the body
Alcohol destroys amino acids, the building block of muscle, and stores it as
fat
Energy pathways are impaired and large amounts of lactic acid are produced
resulting in fatigue, reduced recovery and post exercise soreness

Social

Alcohol is a central nervous system depressant and can impair judgment

which can lead to injuries.
Alcohol use has been associated with an increase in homicides, suicides, fatal
auto accidents and fights.
Impaired judgment and decreased inhibition (ability to say NO) has
resulted in numerous cases of date rape.

SUMMER CONDITIONING PYRAMID

CAMP
SPEED & POWER
JULY
M-T-Th-F
SAQ & OLY/PREHAB & PWR
LOW VOL/HIGHEST INT
3 sets of 3 @ 90-95%

STRENGTH PHASE
JUNE
M-T-Th-F WORKOUTS
OLY/PWR LIFT SPLIT
MED VOL/HIGH INT
4 sets of 6-4/75-85% 1RM

HYPERTROPHY (SIZE) PHASE

MAY
M-T-Th-F WORKOUTS
UPPER/LOWER SPLIT
HIGH VOLUME/LOW INTENSITY
5 sets of 8-12/50-70% of 1RM

FOUNDATION

SAQ (Speed, Agility, Quickness) WORKOUTS

MONDAY
EXERCISES

WEEK 1

WEEK 2

WEEK 3

WEEK 4

SETS/REPS

REST

SETS/REPS

REST

SETS/REPS

REST

SETS/REPS

REST

Daily Warm-Up

2 x 20yds

:10

2 x 20yds

:10

2 x 20yds

:10

Seated Arm Pump

Foot Fire
Form Sprints-75%

2 x 10sec
2 x 10yds
2 x 50yds

:20
:45
:30

2 x 20yds
:10
SPEED DRILLS
3 x 10sec
:20
3 x 10yds
:45
3 x 50yds
:30

4 x 10sec
4 x 10yds
4 x 50yds

:20
:45
:30

5 x 10sec
5 x 10yds
5 x 50yds

:20
:45
:30

TUESDAY
EXERCISES

WEEK 1

WEEK 2

WEEK 3

WEEK 4

SETS/REPS

REST

SETS/REPS

REST

SETS/REPS

REST

SETS/REPS

REST

2 x 20yds

:10

2 x 20yds

:10

2 x 20yds

:10

2 x 10yds
Ali Shuffle 2 x 10yds
Split Hops 2 x 10yds
Single Leg Skip Hops 2 x 10yds

:20
:20
:20
:20

2 x 20yds
:10
LINE DRILLS
3 x 10yds
:20
3 x 10yds
:20
3 x 10yds
:20
3 x 10yds
:20

4 x 10yds
4 x 10yds
4 x 10yds
4 x 10yds

:20
:20
:20
:20

5 x 10yds
5 x 10yds
5 x 10yds
5 x 10yds

:20
:20
:20
:20

Daily Warm-Up
Ski Hops

THURSDAY
EXERCISES

WEEK 1

WEEK 2

WEEK 3

WEEK 4

SETS/REPS

REST

SETS/REPS

REST

SETS/REPS

REST

SETS/REPS

REST

Daily Warm-Up

2 x 20yds

:10

2 x 20yds

:10

2 x 20yds

:10

Seated Arm Pump

Foot Fire
Form Sprints-75%

2 x 10sec
2 x 10yds
2 x 50yds

:20
:45
:30

2 x 20yds
:10
SPEED DRILLS
3 x 10sec
:20
3 x 10yds
:45
3 x 50yds
:30

4 x 10sec
4 x 10yds
4 x 50yds

:20
:45
:30

5 x 10sec
5 x 10yds
5 x 50yds

:20
:45
:30

FRIDAY
EXERCISES

Daily Warm-Up
Single Step
Double Step
Lead Step
Bunny Hops
Slalom Hops
Snake Hops

WEEK 1

WEEK 2

SETS/REPS

REST

SETS/REPS

REST

2 x 20yds

:10

2 x 10yds
2 x 10yds
2 x 10yds
2 x 10yds
2 x 10yds
2 x 10yds

:20
:20
:20
:20
:20
:20

2 x 20yds
:10
LADDER DRILLS
3 x 10yds
:20
3 x 10yds
:20
3 x 10yds
:20
3 x 10yds
:20
3 x 10yds
:20
3 x 10yds
:20

WEEK 3

WEEK 4

SETS/REPS

REST

SETS/REPS

REST

2 x 20yds

:10

2 x 20yds

:10

4 x 10yds
4 x 10yds
4 x 10yds
4 x 10yds
4 x 10yds
4 x 10yds

:20
:20
:20
:20
:20
:20

5 x 10yds
5 x 10yds
5 x 10yds
5 x 10yds
5 x 10yds
5 x 10yds

:20
:20
:20
:20
:20
:20

SAQ (Speed, Agility, Quickness) WORKOUTS

MONDAY
EXERCISES

WEEK 5
SETS/REPS

REST

Daily Warm-Up

2 x 20yds

:10

Seated Arm Pump

Foot Fire
Form Sprints-75%
Hill/Stadium Sprints

2 x 10sec
3 x 10yds
2 x 50yds
6 x 20yds

:20
:45
:30
:60

TUESDAY
EXERCISES

WEEK 5

WEEK 6
SETS/REPS

REST

2 x 20yds
:10
SPEED DRILLS
2 x 10sec
:20
3 x 10yds
:45
2 x 50yds
:30
8 x 20yds
:60

WEEK 6

WEEK 8

SETS/REPS

REST

SETS/REPS

REST

2 x 20yds

:10

2 x 20yds

:10

2 x 10sec
3 x 10yds
2 x 50yds
10 x 20yds

:20
:45
:30
:60

2 x 10sec
3 x 10yds
2 x 50yds
10 x 20yds

:20
:45
:30
:60

WEEK 7

WEEK 8

SETS/REPS

REST

REST

SETS/REPS

REST

SETS/REPS

REST

2 x 20yds

:10

2 x 20yds
:10
LADDER DRILLS

2 x 20yds

:10

2 x 20yds

:10

Lead Step
Bunny Hops
Slalom Hops
Single Leg Bunny Hops
Icky Shuffle

2 x 10yds
2 x 10yds
2 x 10yds
2 x 10yds
2 x 10yds

:20
:20
:20
:20
:20

2 x 10yds
2 x 10yds
2 x 10yds
2 x 10yds
2 x 10yds

2 x 10yds
2 x 10yds
2 x 10yds
2 x 10yds
2 x 10yds

:20
:20
:20
:20
:20

2 x 10yds
2 x 10yds
2 x 10yds
2 x 10yds
2 x 10yds

:20
:20
:20
:20
:20

Single Leg High Knees

Dougle Leg High Knees
Lead Step
Shuffle Weave
Backpedal Weave

2 sets
2 sets
2 sets
2 sets
2 sets

:10
:10
:10
:10
:10

3 sets
3 sets
3 sets
3 sets
3 sets

4 sets
4 sets
4 sets
4 sets
4 sets

:10
:10
:10
:10
:10

5 sets
5 sets
5 sets
5 sets
5 sets

:10
:10
:10
:10
:10

Daily Warm-Up

SETS/REPS

WEEK 7

:20
:20
:20
:20
:20

BAG DRILLS

THURSDAY
EXERCISES

Daily Warm-Up
Seated Arm Pump
Foot Fire
Form Sprints-75%
Hill/Stadium Sprints

FRIDAY
EXERCISES

WEEK 5

WEEK 6

WEEK 7

WEEK 8

SETS/REPS

REST

SETS/REPS

REST

SETS/REPS

REST

SETS/REPS

REST

2 x 20yds
2 x 10sec
3 x 10yds
2 x 50yds
6 x 20yds

:10
:20
:45
:30
:60

2 x 20yds
2 x 10sec
3 x 10yds
2 x 50yds
8 x 20yds

:10
:20
:45
:30
:60

2 x 20yds
2 x 10sec
3 x 10yds
2 x 50yds
10 x 20yds

:10
:20
:45
:30
:60

2 x 20yds
2 x 10sec
3 x 10yds
2 x 50yds
10 x 20yds

:10
:20
:45
:30
:60

WEEK 5
SETS/REPS

REST

2 x 20yds

Lead Step
Bunny Hops
Slalom Hops
Single Leg Bunny Hops
Icky Shuffle
Single Leg High Knees
Dougle Leg High Knees
Lead Step
Shuffle Weave
Backpedal Weave

Daily Warm-Up

:10
:10
:10
:10
:10

WEEK 6
SETS/REPS

WEEK 7

WEEK 8

REST

SETS/REPS

REST

SETS/REPS

REST

:10

2 x 20yds
:10
LADDER DRILLS

2 x 20yds

:10

2 x 20yds

:10

2 x 10yds
2 x 10yds
2 x 10yds
2 x 10yds
2 x 10yds

:20
:20
:20
:20
:20

2 x 10yds
2 x 10yds
2 x 10yds
2 x 10yds
2 x 10yds

2 x 10yds
2 x 10yds
2 x 10yds
2 x 10yds
2 x 10yds

:20
:20
:20
:20
:20

2 x 10yds
2 x 10yds
2 x 10yds
2 x 10yds
2 x 10yds

:20
:20
:20
:20
:20

2 sets
2 sets
2 sets
2 sets
2 sets

:10
:10
:10
:10
:10

3 sets
3 sets
3 sets
3 sets
3 sets

4 sets
4 sets
4 sets
4 sets
4 sets

:10
:10
:10
:10
:10

5 sets
5 sets
5 sets
5 sets
5 sets

:10
:10
:10
:10
:10

:20
:20
:20
:20
:20

BAG DRILLS
:10
:10
:10
:10
:10

SAQ (Speed, Agility, Quickness) WORKOUTS

MONDAY
EXERCISES

Daily Warm-Up

WEEK 9
SETS/REPS
2 x 20yds

REST
:10

WEEK 10
SETS/REPS
2 x 20yds

REST
:10

WEEK 11

WEEK 12

SETS/REPS
2 x 20yds

REST
:10

SETS/REPS
2 x 20yds

REST
:10

2 x 10sec
2 x 10yds
2 x 50yds
5 sets
5 sets
4 sets

:20
:45
:30
:30
:30
:30

2 x 10sec
2 x 10yds
2 x 50yds
5 sets
5 sets
5 sets

:20
:45
:30
:30
:30
:30

SPEED DRILLS
Seated Arm Pump
Foot Fire
Form Sprints-75%
10yd Scrambles
20yd Scrambles
40yd Scrambles

TUESDAY
EXERCISES

Daily Warm-Up
Lead Step
Bunny Hops
Slalom Hops
Single Leg Slalom Hops
Icky Shuffle

2 x 10sec
2 x 10yds
2 x 50yds
5 sets
3 sets
2 sets

:20
:45
:30
:30
:30
:30

WEEK 9

2 x 10sec
2 x 10yds
2 x 50yds
5 sets
4 sets
3 sets

:20
:45
:30
:30
:30
:30

WEEK 10

WEEK 11

WEEK 12

SETS/REPS

REST

SETS/REPS

REST

SETS/REPS

REST

SETS/REPS

REST

2 x 20yds

:10

2 x 20yds
:10
LADDER DRILLS

2 x 20yds

:10

2 x 20yds

:10

2 x 10yds
2 x 10yds
2 x 10yds
2 x 10yds
2 x 10yds

:20
:20
:20
:20
:20

2 x 10yds
2 x 10yds
2 x 10yds
2 x 10yds
2 x 10yds

2 x 10yds
2 x 10yds
2 x 10yds
2 x 10yds
2 x 10yds

:20
:20
:20
:20
:20

2 x 10yds
2 x 10yds
2 x 10yds
2 x 10yds
2 x 10yds

:20
:20
:20
:20
:20

4 sets
4 sets
4 sets

:20
:20
:20

5 sets
5 sets
5 sets

:20
:20
:20

:20
:20
:20
:20
:20

AGILITY DRILLS
Pro Agility
L Drill
4 Corner Series

THURSDAY
EXERCISES

Daily Warm-Up

2 sets
2 sets
2 sets

:20
:20
:20

WEEK 9
SETS/REPS
2 x 20yds

REST
:10

3 sets
3 sets
3 sets

:20
:20
:20

WEEK 10
SETS/REPS
2 x 20yds

REST
:10

WEEK 11

WEEK 12

SETS/REPS
2 x 20yds

REST
:10

SETS/REPS
2 x 20yds

REST
:10

2 x 10sec
2 x 10yds
2 x 50yds
14 x 20yds

:20
:45
:30
:60

2 x 10sec
2 x 10yds
2 x 50yds
16 x 20yds

:20
:45
:30
:60

SPEED DRILLS
Seated Arm Pump
Foot Fire
Form Sprints-75%
Hill Sprints

FRIDAY
EXERCISES

Daily Warm-Up
Lead Step
Bunny Hops
Single Leg Bunny Hops
Shuffle Weave
Sprint Weave

2 x 10sec
2 x 10yds
2 x 50yds
10 x 20yds

:20
:45
:30
:60

WEEK 9

2 x 10sec
2 x 10yds
2 x 50yds
12 x 20yds

:20
:45
:30
:60

WEEK 10

WEEK 11

WEEK 12

SETS/REPS

REST

SETS/REPS

REST

SETS/REPS

REST

SETS/REPS

REST

2 x 20yds

:10

2 x 20yds
:10
BAG DRILLS

2 x 20yds

:10

2 x 20yds

:10

2 sets
2 sets
2 sets
2 sets
2 sets

:10
:10
:10
:10
:10

4 sets
4 sets
4 sets
4 sets
4 sets

:10
:10
:10
:10
:10

5 sets
5 sets
5 sets
5 sets
5 sets

:10
:10
:10
:10
:10

4 sets
4 sets

:20
:20

5 sets
5 sets

:20
:20

3 sets
3 sets
3 sets
3 sets
3 sets

:10
:10
:10
:10
:10

AGILITY DRILLS
Figure 8 Drill
3 Cone Wheel

2 sets
2 sets

:20
:20

3 sets
3 sets

:20
:20

T Drill

2 sets

:20

3 sets

:20

4 sets

:20

5 sets

:20

DAILY WARM-UP
ALL DRILLS ARE PERFORMED FOR 2 SETS x 20yds

1. Form Walk
Walk lifting knee and toe parallel with ground.

Use arms as running. Rise up

toes of each step.

2. Shuffle Walk
Lower hips. Step laterally and follow with back leg. Never bring feet closer than
shoulder width apart.

3. Form Skip
Same as form walk but drive off the ground slightly and raise knee more
aggressively. This not skipping for height but a rhythmic skip.

4. Reverse Skip
Skip backwards pulling heel to butt. Knee down, Heel up!

5. Shuffle
Shuffle keeping feet apart and hips low.

6. Backpedal
7. High Knees
8. Butt Kick

9. Lunge Walk
Walking, step out and drop back knee to ground. Do not allow front knee to
move past front toe. Step up and reach through with next step as stepping over
a fence.

10.

Reverse Lunge Walk

Same as Lunge Walk but reverse.

11.

Russian March
Walking forward, kick foot out in front of body with knee straight stretching
hamstring.

12.

Walking Toe Touch

Walking, reach down to one foot with both hands as opposite foot extend
behind you high in the air.

LINE DRILLS
SKI HOPS

SINGLE LEG SKI HOPS

On two feet, hop as quickly as possible

across a line for 5yds. Get as many hops in
as possible.

Hop on one leg diagonally through the

ladder.

L R
L R

R
R

L R
L R

R
R

L R
L R

R
R

L R
L R

R
R

L R
L R

R
R

L R
L R

R
R

L R
L R

R
R

L R
L R

R
R

L R
L R
L R

L R

R
R

ALI SHUFFLE

SPLIT HOPS

Standing feet together, step with foot in

direction of movement down the line (to
right, right foot 1st), then left foot. Feet
move in a tapping motion.

Start with feet splitting the line. Hop

switching feet back and forth as you move
down the line.

1
2

1
2

R
L
R
L

R
2 L
1

R1
L2
R1
L2

R
L
R
L
R
L

R1
L2

R
L

R1
L2

R
L

R
2 L
1

R
L
FACING DIRECTION

FACING DIRECTION

FOOT LADDER DRILLS

Use tape to design your ladder with at least 10 holes Each hole should be a 1 x 1 square.

SINGLE STEP

DOUBLE STEP

Run through ladder one foot in each hole

Run through ladder with 2 steps in ea hole

LEAD STEP

BUNNY HOPS

Facing sideways, take two steps in each

hole moving through the ladder laterally.

Hop on two feet through ladder. Stay as

close to the floor as possible.

R
L

R
L

R
L

R
L

R
L

R
L

FACING DIRECTION

SLALOM HOPS

SINGLE LEG SLALOM HOPS

Hop through the ladder diagonally.

Hop diagonally down the side of the ladder

L R
L R

R
L R

L R

R
R

L R

R
R

L R
L R

SINGLE LEG BUNNY HOPS

SNAKE HOP

Hop on one leg through each hold of the

ladder.

Hop on two feet twisting through each

rung of the ladder in an S shape.

L R

R
R
L
L

L R

R
R
L

R
R

L R

L R

L R

R
R
L
L
L
R

ICKY SHUFFLE
In a diagonal movement, take two steps in
each hole, then one step outside the
ladder Right foot outside the right side of
the ladder and left foot outside the left
side of the ladder.

R
R

L
R
L

L
R
L
L

SPEED DRILLS
Seated Arm Pumps
Sitting on the ground. Hold arms in a sprinting position (elbows bent at 90
degrees). Pump arms slowly then progressively faster until pumping as fast
as possible.

Foot Fire
This drill is just like High Knees with the difference being that the knees
are only half as high as High Knees. Start slowly focusing on rhythm then
get faster only moving arms and legs as fast as possible.

Hill/Stadium Sprints
20-40yds up a 10-15 degree incline. Sprint with focus on leg drive

Scrambles
Lying on your stomach with hands in position as to do a push-up. On signal,
press up and turn legs over as fast as possible accelerating for the
prescribed distance.

BAG DRILLS
SINGLE STEP HIGH KNEES

DRILL SET-UP: Set-up 5 agility bags approximately one yard apart. Place a cone on both sides of the
bags 5yds apart.
STARTING POSITION: Start behind the cone and FINISH through the cone.
DRILL MOVEMENT: Sprint from the cone to the first bag then transition to stepping one step in
between each bag. Dont lean back as you run through the bags.
SPECIAL NOTES: If you do not have access to bag, 12 cones can work.

DOUBLE STEP HIGH KNEES

DRILL SET-UP: Set-up 5 agility bags approximately one yard apart. Place a cone on both sides of the
bags 5yds apart.
STARTING POSITION: Start behind the cone and FINISH through the cone.
DRILL MOVEMENT: Sprint from the cone to the first bag then transition to stepping two steps in
between each bag. Dont hop!
SPECIAL NOTES: If you do not have access to bag, 12 cones can work.

LEAD STEP

FACING THIS DIRECTION

DRILL SET-UP: Set-up 5 agility bags approximately one yard apart. Place a cone on both sides of the
bags 5yds apart.
STARTING POSITION: Start behind the cone and FINISH through the cone.
DRILL MOVEMENT: Sprint from the cone to the first bag then transition to stepping two steps in
between each bag facing sideways. Dont hop!
SPECIAL NOTES: If you do not have access to bag, 12 cones can work.

SHUFFLE WEAVE

DRILL SET-UP: Set-up 5 agility bags approximately one yard apart. Place a cone on both sides of the
bags 5yds apart.
STARTING POSITION: Start behind the cone and FINISH through the cone.
DRILL MOVEMENT: Sprint from the cone to the first bag then transition to through the bags. Keep your
shoulders square to the bags.
SPECIAL NOTES: If you do not have access to bag, 12 cones can work.

BACKPEDAL WEAVE

DRILL SET-UP: Set-up 5 agility bags approximately one yard apart. Place a cone on both sides of the
bags 5yds apart.
STARTING POSITION: Start behind the cone and FINISH through the cone.
DRILL MOVEMENT: Sprint from the cone to the top of the first bag then transition to a backpedal
through the 1st & 2nd bags. Repeat to sprint between the 2nd and 3rd bag, backpedal between the 3rd and
4th bag, then sprint between the 4th and 5th bag to FINISH through the cone. Keep your shoulders square
to the bags.
SPECIAL NOTES: If you do not have access to bag, 12 cones can work.

BUNNY HOPS

DRILL SET-UP: Set-up 5 agility bags approximately one yard apart. Place a cone on both sides of the
bags 5yds apart.
STARTING POSITION: Start behind the cone and FINISH through the cone.
DRILL MOVEMENT: Sprint from the cone to the front of the first bag then transition to a double leg hop
through the bags. Once you get through the bags, spring through the cone
SPECIAL NOTES: If you do not have access to bag, 12 cones can work.

SINGLE LEG BUNNY HOPS

DRILL SET-UP: Set-up 5 agility bags approximately one yard apart. Place a cone on both sides of the
bags 5yds apart.
STARTING POSITION: Start behind the cone and FINISH through the cone.
DRILL MOVEMENT: Sprint from the cone to the front of the first bag then transition to a single leg hop
through the bags. Hop only on one leg through the bags. Once you get through the bags, spring
through the cone. On your return through the bags, switch to hopping on the opposite leg.
SPECIAL NOTES: If you do not have access to bag, 12 cones can work.

SPRINT WEAVE

DRILL SET-UP: Set-up 5 agility bags approximately one yard apart. Place a cone on both sides of the
bags 5yds apart.
STARTING POSITION: Start behind the cone and FINISH through the cone.
DRILL MOVEMENT: Sprint from the cone to the top of the first bag then cut sprinting through the bags.
As you cut, put your inside hand down and break off your outside foot.
SPECIAL NOTES: If you do not have access to bag, 12 cones can work.

AGILITY DRILLS
PRO AGILITY
5yds

5yds

start
finish
DRILL SET-UP: 3 Cones 5 yards apart covering a total of 10 yards
STARTING POSITION: Begin in a 3 point stance with down hand on the yard line. You stance should be
splitting the yard line.
DRILL MOVEMENT: Begin by sprinting either 5 yards to the right or left touching the line with the
corresponding hand the direction you chose; going to the right touch with the right and if you go to the
left touch with the left. After touching the first line turn and sprint 10 yards touching the line with the
corresponding hand to the direction you went. Finish the drill sprinting back through the starting line.

L DRILL

(5yds)
(5yds)

DRILL SET-UP: 3 Cones 5 yards apart in an L shape, the direction should be always be to the left
STARTING POSITION: Begin in a 3 point stance with down hand on the yard line.
DRILL MOVEMENT: Begin by sprinting 5 yards and touching the line with your right hand. Then turn
and sprint back to the starting line; touching it with your right hand. After that, sprint around the 2nd
cone, and figure 8 under the 3rd cone. Finish the drill by sprinting back through the finish line.
SPECIAL NOTES: The clock will start on your movement and will not stop until your hips cross through
the finish line; leaning at the finish will not help you. Make sure you touch the line with your hands, if
you do not touch the line your time will not count. Do not knock over any cones or your time will not
count.

4 CORNER CONE SERIES

(5yds)
(5yds)

(5yds)
(5yds)

start
finish
***PERFORM EACH OF THE FOUR DRILLS***
4 CORNERS SPRINT: Sprint from start to finish; stay under control in the turns and cone not hit the
cones. Sprint as fast as you can to finish the drill.
4 CORNERS SHUFFLE: Face into the center of the square; starting in good athletic position with knees &
hips bent and shoulders over your toes. Perform the drill by shuffling around the outside of the square;
moving as fast as possible around the square. Perform the drill going one direction and then perform
the drill going the other direction, always do the drill both directions.
4 CORNERS BACK PEDAL: Begin by starting with your back to the direction you will be performing the
drill. Back pedal around the outside of the cones; focusing on staying low during.
4 CORNERS MEDALY: Begin by sprinting from the first cone to the 2nd cone. Then shuffle facing into
the center of the square from cone 2 to cone 3. Once you get to cone 3 backpedal from cone three to
cone four. To finish the drill, sprint from cone 4 through the finish line.

FIGURE 8 DRILL
start

finish

(5yds)

(5yds)

CONE SET-UP: Using a 10 yard area, set up 3 cones. One at the start with 5 yards from the 1st cone and
then the 3rd cone should be 5 yards from the 2nd cone.
DRILL MOVEMENT: Start on the right side of the first cone. Run in a figure 8 pattern all the way until
you reach the other side of the first cone. Then repeat the drill by starting on the left side of the cone.
Always do an even number of reps from each side of the cone.

THREE CONE WHEEL

(5yds)
(5yds)

(5yds)

start

finish

CONE SET-UP: Using 3 cones set-up in a triangle all 5 Yards apart.

DRILL MOVEMENT: Begin starting 5 yards from cone #1, sprint around cone 1 and then cone 2 and
finally around cone 3 sprint 5 yards past cone 3. Once you get to that line; backpedal all the way back
through the finish which is 5 yards from that line.
SPECIAL NOTES: Stay under control and do not knock over cones. Go around the cones not over them.

T DRILL
(10yds)

shuffle
(5yds)

sprint
start

backpedal
finish

CONE SET-UP: Using 4 cones set-up in a T all 5 Yards apart.

DRILL MOVEMENT: Begin starting at cone #1, sprint to cone #2 then shuffle left to cone #3. Then
shuffle to cone #4. Shuffle back to cone #2 then backpedal through cone #1.
SPECIAL NOTES: Alternate reps by shuffling first to right.

PRE-SEASON LIFT (MAY)

Rest 1 minute between all sets and 2 minutes between exercises

DAY 1
EXERCISES

Bench Press
Bent Over Row
DB Incline Bench
Pulldowns
BB Standing Military
Close Grip Push-Ups

DAY 2
EXERCISES

Front Squat
Deadlift
GH Raise
Leg Press
DB Shrugs
Toe Raises

DAY 3
EXERCISES

Incline Bench
Sissy Pull-Ups
Close Grip Bench
Pulldowns (Rev Grip)
DB Shoulder Press
Reverse Dips

DAY 4

WEEK 1
SETS/REPS

MAX EST

5 x 12
5 x 12
5 x 12
5 x 12
5 x 12
3 x 12

MAX EST

5 x 12
5 x 12
5 x 12
5 x 12
3 x 12
2 x 12

MAX EST

5 x 12
5 x 12
5 x 12
5 x 12
5 x 12
3 x 12

SETS/REPS

Full Squats
DB Deadlift
Good Mornings
Split Squat
DB Shrugs
Toe Raises

5 x 12
5 x 12
5 x 12
5 x 12 ea
3 x 12
2 x 12

WEEK 2
SETS/REPS

MAX EST

MAX EST

MAX EST

5 x 10
5 x 10
5 x 10
5 x 10 ea
3 x 12
2 x 12

MAX EST

WEEK 3
SETS/REPS

MAX EST

MAX EST

MAX EST

5 x 10
5 x 10
5 x 10
5 x 10 ea
3 x 12
2 x 12

WEEK 4
SETS/REPS

WEEK 4
SETS/REPS

5x8
5x8
5x8
5x8
5x8
3x8

WEEK 3
SETS/REPS

SETS/REPS

5x8
5x8
5x8
5x8
3 x 12
2 x 12

WEEK 3
SETS/REPS

WEEK 4
5x8
5x8
5x8
5x8
5x8
3x8

5 x 10
5 x 10
5 x 10
5 x 10
5 x 10
3 x 10

WEEK 2
SETS/REPS

SETS/REPS

5 x 10
5 x 10
5 x 10
5 x 10
3 x 12
2 x 12

WEEK 2
SETS/REPS

WEEK 3
5 x 10
5 x 10
5 x 10
5 x 10
5 x 10
3 x 10

5 x 10
5 x 10
5 x 10
5 x 10
5 x 10
3 x 10

WEEK 1

EXERCISES

MAX EST

5 x 10
5 x 10
5 x 10
5 x 10
3 x 12
2 x 12

WEEK 1
SETS/REPS

SETS/REPS

5 x 10
5 x 10
5 x 10
5 x 10
5 x 10
3 x 10

WEEK 1
SETS/REPS

WEEK 2

MAX EST

WEEK 4
SETS/REPS

5x8
5x8
5x8
5 x 8 ea
3 x 12
2 x 12

EASON LIFT (MAY)

WEEK 4
MAX EST

WEEK 4
MAX EST

WEEK 4
MAX EST

WEEK 4
MAX EST

PRE-SEASON LIFT (JUNE)

Rest 1.5 minutes between all sets and 3 minutes between exercises
Complete 1 x 10 Warm-Up set for the first and second exercise of each day at 50% of your max

DAY 1
EXERCISES

Plyo Box Routine

Deadlift
Rack Deadlift
DB Up Right Row
Weighted Pull-Ups
Good Morning
DB Row
BB Shrugs
Bicep Choice

DAY 2
EXERCISES

Mobility Routine
Bench Press
Towel Bench
Front Squat
CG Military Press
Close Grip Bench
Single Leg Squat
Tricep Choice

DAY 3
EXERCISES

Plyo Box Routine

Power Clean Progression
- Jump Shrug & High Pull

Chin-Ups
Romanian Deadlift

BB Row
DB Shrugs
Bicep Choice
Wrist Curls

DAY 4
EXERCISES

Mobility Routine
Incline Bench
Squat
Box Squat
DB Military
Dips (weighted)
DB Bench
Lunge Choice
Tricep Choice

WEEK 5
SETS/REPS

MAX EST

1 x 10 ea
4x6

MAX EST

MAX EST

1 x 10 ea
4x6

MAX EST

1 x 10 ea

WEEK 5
MAX EST

MAX EST

MAX EST

WEEK 8
SETS/REPS

MAX EST

WEEK 8
SETS/REPS

2 x 10 ea

2 x 10 ea

3 x 10 ea

4 x 6 ea

4 x 6 ea

4 x 5 ea

4 x 5 ea

4x6
4x6
4x6
3x6
2x6
2 x 12

4x6
4x6
4x6
3x6
3x6
2 x 12

4x5
4x5
4x5
3x6
3x6
2 x 12

4x5
4x5
4x5
3x6
3x6
2 x 12

SETS/REPS

1 x 10 ea
4x6
4x6
4x6
3x6
2x6
2x6

MAX EST

WEEK 6
SETS/REPS

1 x 10 ea
4x6
4x6
4x6
3x6
3x6
3x6

MAX EST

WEEK 7
SETS/REPS

1 x 10 ea
4x5
4x5
4x5
3x6
3x6
3x6

MAX EST

4x5
4x5
4x5
3x6
3x6
3x6

1 x 10 ea

WEEK 5

MAX EST

1 x 10 ea

WEEK 7
SETS/REPS

SETS/REPS

4x5
4x5
4x5
3x6
3 x 6 each
3x6
3x6

WEEK 7
SETS/REPS

WEEK 8
3 x 10 ea

4x5
4x5
3x6
3x6
3x6

WEEK 6
SETS/REPS

MAX EST

1 x 10 ea
4x5

4x6
4x6
4x6
3x6
3x6
3x6

4x6
4x6
3x6
3x6
3x6

SETS/REPS

4x5
4x5
3x6
3 x 6 each
3x6
3x6

WEEK 6
SETS/REPS

WEEK 7
2 x 10 ea
4x5

4x6
4x6
4x6
3x6
3 x 6 each
3x6
3x6

WEEK 5

SETS/REPS

SETS/REPS

2 x 10 ea

4x6
4x6
3x6
3 x 6 each
3x6
3x6

SETS/REPS

WEEK 6

MAX EST

MAX EST

WEEK 8
SETS/REPS

1 x 10 ea
4x5
4x5
4x5
3x6
3x6
3x6

MAX EST

PRE-SEASON LIFT (JULY)

Rest 2 minutes between all sets and 4 minutes between exercises

DAY 1
EXERCISES
Medicine Ball Routine

Mobility Routine
Power Clean Progression
- Jump Shrug & High Pull

Hang Clean
Squat
Box Squat
Romanian Deadlift

Overhead Lunge
BB Shrugs

DAY 2
EXERCISES

Core Routine
Jerk
Marine Push-ups
Bench Press
Towel Bench
Weighted Dips
Weighted Pull-ups
Fast Sissy Pull-ups
Bicep Choice
Tricep Choice

DAY 3
EXERCISES
Medicine Ball Routine

Mobility Routine
DB Snatch
Hang High Pull
Front Squat
SL Box Squat
SL RDL
Side Lunge
DB Shrugs

DAY 4
EXERCISES

Core Routine
Push Press
Marine Push-ups
Close Grip Bench
Incline Bench
DB Incline Bench
Weighted Dips
Weighted Chin-ups
Fast Sissy Pull-ups
Bicep Choice
Tricep Choice

WEEK 9
SETS/REPS

MAX EST

WEEK 10
SETS/REPS

MAX EST

WEEK 11
SETS/REPS

MAX EST

WEEK 12
SETS/REPS

1 x 10 ea
1 x 10 ea

2 x 10 ea
1 x 10 ea

2 x 10 ea
1 x 10 ea

2 x 10 ea
1 x 10 ea

2 x 5 ea

2 x 5 ea

2 x 5 ea

2 x 5 ea

4x3
4x3

4x3

4x3
4x3

4x3

4x3
3x6
3 x 6 ea
3x6

3x6
3 x 6 ea
3x6

WEEK 9
SETS/REPS

MAX EST

2 x 10 ea
4x3
3 x 10
4x3

MAX EST

1 x 10 ea
1 x 10 ea
2 x 6 ea
4x3

MAX EST

2 x 10 ea
4x3
3 x 10

MAX EST

2 x 10 ea
4x3
3 x 10
4x3

4x3
3x6
3x6
3 x 10
2x6
2x6

MAX EST

WEEK 12
SETS/REPS

MAX EST

WEEK 12
SETS/REPS

2 x 10 ea
4x3
3 x 10
4x3

3x6
3 x 10
2x6
2x6

MAX EST

3 x 6 ea
3 x 6 ea
3x6

3x6
3 x 10
3x6
3 x 10
2x6
2x6

MAX EST

2 x 10 ea
1 x 10 ea
2 x 6 ea
4x3
4x3

WEEK 11
SETS/REPS

SETS/REPS

4x3
3x6
3x6
3 x 10
2x6
2x6

WEEK 11
SETS/REPS

WEEK 12
2 x 10 ea
4x3
3 x 10

4 x 3 ea
3 x 6 ea
3 x 6 ea
3x6

WEEK 10
SETS/REPS

MAX EST

2 x 10 ea
1 x 10 ea
2 x 6 ea
4x3

3 x 6 ea
3 x 6 ea
3x6

WEEK 9
2 x 10 ea
4x3
3 x 10
4x3

MAX EST

2 x 10 ea
1 x 10 ea
2 x 6 ea
4x3
4x3

4 x 3 ea
3 x 6 ea
3 x 6 ea
3x6

SETS/REPS

3x6
3x6
3 x 10
2x6
2x6

WEEK 10
SETS/REPS

WEEK 11
2 x 10 ea
4x3
3 x 10
4x3

4x3
3x6
3x6
3 x 10
2x6
2x6

WEEK 9

SETS/REPS

MAX EST

2 x 10 ea
4x3
3 x 10

3x6
3x6
3 x 10
2x6
2x6

SETS/REPS

SETS/REPS

4x3
3x6
3 x 6 ea
3x6

3x6
3 x 6 ea
3x6

WEEK 10

MAX EST

3 x 10
3x6
3 x 10
2x6
2x6

MAX EST

SUBSTITUTE EXERCISES
For those of you who do not have access to a weight room, this is not an excuse for not getting stronger
during the summer. Below are alternative exercises to get you going.

LOWER BODY
Body Weight Squats

Lunges and Lunge Walks bodyweight only or add some sort of weight and carry in arms or
above the head. For example: car tires, sandbag, cinder blocks in each hand.

Step-Ups On a box, bench, bumper, stairs (anything you can find), step up and drive opposite knee
high. Lower slowly purposely trying to control your balance. Any external weight you can find (cinder
block, tire, car engine just kidding) will be a help.

Single-Leg Squats Standing on one leg, squat as low as possible and return to standing.

Stability Ball Leg Curls Awesome hamstring exercise!!!

All you really need is $3.00 bouncy

ball from wal-mart or dollar general. Lying on your back with heels on the ball, lift hips off the ground,
then pull heels in toward butt. As heels come in, continue to lift hips higher Always keep hips higher
than heels.

Single-Leg Stability Ball Leg Curls Same as two legged curls, but only use one leg at a
time. The leg not on the ball should be point toward the ceiling for better balance.

SL RDL (Single Leg Romanian Deadlift)

UPPER BODY
Push-Ups

Close Grip Push-Ups

Reverse Dips

Handstand Push-Ups

Body Weight Tricep Press

Sissy Pull-Ups

Dips

Pull-Ups (palms facing away)

Chin-Ups (palms facing toward you)
Cinder Block Raises Take a cinderblock in both hands.

Separate feet apart enough to let the

block clear the knees. Bend the knees and hips to allow block to swing below the knees, swing the block
above the head with straight arms.

CORE ROUTINE
4 Way Bridges 2 sets x hold each for 20 seconds

Pointer 2 sets of 10 each arm/leg.

On all fours, lift left arm and right leg to parallel to floor or higher and hold for 1-3 seconds. Then draw
elbow and knee together and touch together and hold for 1-3 seconds.

Fire Hydrant 2 sets of 10 each leg

On all fours, lift knee bent at 90 degrees to parallel with floor. Keep shoulders parallel to floor. Do not
bend elbows.

Spidermans 2 sets of 20 to 40
In a push-up position, draw knee to elbow alternating legs. Keep head & neck in a neutral position.

Spider X 2 sets of 10 each

In a push-up position, draw right knee to left elbow alternate legs so left knee touches right elbow.
Keep head & neck in a neutral position.

Spider Twist 2 sets of 10

In a push-up position, draw right knee to right elbow, then draw right knee across body to left elbow,
then right knee back to right elbow and return to push-up position. Alternate legs. Keep head & neck in
a neutral position.

MEDICINE BALL ROUTINE

Perform each exercise for 2-3 sets of 10

RUSSIAN TWISTS
-Begin by putting ball at belly
button height arms length
away from body and behind
your right or left hip.
-Start by moving ball to the right
or left.
- Keep core tight and turn/rotate
back foot to allow greater
range of motion on exercise.

CHOPS
-Start with ball overhead at
arms length.
-Stop the ball when it is
between your feet.
-Repeat

DIAGONAL CHOPS
-Start with ball behind and
above ear.
-Move the ball diagonally
across the body, ending
near knee of opposite leg or
foot.
-Return with same pattern.
-Rotate/turn back foot to
increase effective range of
exercise.

SINGLE LEG RUSSIAN TWIST

-See Russian Twist exercise
-Perform on one leg

SINGLE LEG RUSSIAN TWIST

-See Russian Twist exercise
-Perform on one leg

MOBILITY ROUTINE
Perform 2 to 5 sets of each exercise
PVC Overhead Squat With a wood dowel, PVC Pipe or light barbell, take a wide grip with elbows
locked and pressed above the head. Squat, keeping the knees tracking in line with toes and behind the
toes. Keep head up, back flat and bar just behind the head. Squat and hold as deep as possible.

Hurdle Walk With hurdles set at mid-thigh to hip height, walk over a series of 5 to 10 hurdles. Focus
on knee height and clearance of the foot without twisting or turning the leg.

Hurdle Skip Going sideways through a series of 5 to 10 hurdles set at hip height, skip sideways
focusing in knee height and foot clearance.

Hurdle Unders Going sideways through a series of 5 to 10 hurdles set at hip height, skip sideways
focusing in knee height and foot clearance.

PLYO BOX ROUTINE

Perform 2-5 sets of 10 of each exercise

Box Landing Step on to a box 12 to 36 high. Step off and land a good athletic stance. A good
athletic stance looks like a LBs pre-snap stance Hip, knee and ankle bend, flat back, head straight, and
hands at pockets with elbows bent.

Jump to Box with Landing Jump to a box 12 to 36 high. Step off and make a good landing as in Box
Landings. Reset and jump to next box and repeat.

Box to Box Rebounds Jump to a box 12 to 36 high. Hop off and rebound off the ground as quickly as
possible. Repeat through boxes.

CONVERSION CHARTS
How to use the conversion chart:
The conversion charts are used to estimate the amount of weight you are going to use
for each weight training set. Please note that a series of charts are provided that
represent all the rep progressions used in the design of the program. The use of these
charts requires that you gain a fairly accurate indication of your strength levels in each
lift. If you do not have an idea of what your max is for a certain lift, you should shoot for
a lower maximum weight until you can prove to yourself that you can handle a heavier
maximum weight. Then begin to progress for that weight.
As you get stronger, you will be able to complete more reps with the prescribed weight.
At that point, bump up to the next higher maximum weight level.
See the example of the chart below...

3 sets of 10
MAX
Set 1
Set 2
Set 3

100
65
70
75

110
70
75
85

120
80
85
90

130
85
90
90

140
90
100
105

150
100
105
115

160
105
110
120

170
110
120
130

180
115
125
135

190
125
135
145

As an example, you feel your best effort in the Clean is 170 lbs. Simply use the three
weight amounts indicated on the chart that correspond with your 170 max. In this
example, the amounts used for each set would be: 110 for the 1st set, 120 for the 2nd
set, and 130 for the 3rd set.
If fewer sets are prescribed that what the chart indicates, use the heavier two or last
sets on the chart. An example would be an exercise calling for 2 sets of 10. Assuming
the same max of 170 pounds, the 1st set would be performed with 120 pounds and the
2nd with 130.

5 x 12 CHART
SET
1
2
3
4
5

100
50
55
60
65
65

110
55
60
65
70
70

120
60
65
70
80
80

130
65
70
80
85
85

140
70
75
85
90
90

150
75
85
90
100
100

160
80
90
95
105
105

170
85
95
100
110
110

180
90
100
110
115
115

190
95
105
115
125
125

SET
1
2
3
4
5

200
100
110
120
130
130

210
105
115
125
135
135

220
110
120
130
145
145

230
115
125
140
150
150

240
120
130
145
155
155

250
125
140
150
160
160

260
130
145
155
170
170

270
135
150
160
175
175

280
140
155
170
180
180

290
145
160
175
190
190

SET
1
2
3
4
5

300
150
165
180
195
195

310
155
170
185
200
200

320
160
175
190
210
210

330
165
180
200
215
215

340
170
185
205
220
220

350
175
195
210
225
225

360
180
200
215
235
235

370
185
205
220
240
240

380
190
210
230
245
245

390
195
215
235
255
255

SET
1
2
3
4
5

400
200
220
240
260
260

410
205
225
245
265
265

420
210
230
250
270
270

430
215
235
260
280
280

440
220
240
265
285
285

450
225
245
270
290
290

460
230
255
275
300
300

470
235
255
280
305
305

480
240
265
290
310
310

490
245
270
295
320
320

SET
1
2
3
4
5

500
250
275
300
325
325

510
255
280
305
330
330

520
260
285
310
335
335

530
265
290
320
345
345

540
270
300
325
350
350

550
275
305
330
355
355

560
280
310
335
365
365

570
285
315
340
370
370

580
290
320
350
375
375

590
295
325
355
385
385

SET
1
2
3
4
5

600
300
330
360
390
390

610
305
335
365
395
395

620
310
340
370
400
400

630
315
345
380
410
410

640
320
350
385
415
415

650
325
355
390
420
420

660
330
360
395
430
430

670
335
370
400
435
435

680
340
375
410
440
440

690
345
380
415
450
450

For 2 x 12 use sets 4-5

For 3 x 12 use sets 3-5
For 4 x 12 use sets 2-4

5 x 10 CHART
SET
1
2
3
4
5

100
55
60
65
70
70

110
60
65
70
75
75

120
65
70
80
85
85

130
70
80
85
90
90

140
75
85
90
100
100

150
80
90
100
105
105

160
85
95
105
110
110

170
90
100
110
120
120

180
95
110
115
125
125

190
100
115
125
135
135

SET
1
2
3
4
5

200
110
120
130
140
140

210
115
125
135
145
145

220
120
130
145
155
155

230
125
140
150
160
160

240
130
145
155
170
170

250
140
150
165
175
175

260
145
155
170
180
180

270
150
160
175
190
190

280
155
170
180
195
195

290
160
175
190
205
205

SET
1
2
3
4
5

300
165
180
195
210
210

310
170
185
200
215
215

320
175
190
210
225
225

330
180
200
215
230
230

340
185
205
220
240
240

350
195
210
230
245
245

360
200
215
235
250
250

370
205
220
240
260
260

380
210
230
245
265
265

390
215
235
255
275
275

SET
1
2
3
4
5

400
220
240
260
280
280

410
225
245
265
280
280

420
230
250
270
295
295

430
235
260
280
300
300

440
240
265
285
310
310

450
250
270
295
315
315

460
255
275
300
320
320

470
260
280
305
330
330

480
265
290
310
335
335

490
270
295
320
345
345

SET
1
2
3
4
5

500
275
300
325
350
350

510
280
305
330
355
355

520
285
310
340
365
365

530
290
320
345
370
370

540
295
325
350
380
380

550
300
330
360
385
385

560
310
335
365
390
390

570
315
340
370
400
400

580
320
350
375
405
405

590
325
355
385
415
415

SET
1
2
3
4
5

600
330
360
390
420
420

610
335
365
395
425
425

620
340
370
405
435
435

630
345
380
410
440
440

640
350
385
415
450
450

650
360
390
425
455
455

660
365
395
430
460
460

670
370
400
435
470
470

680
375
410
440
475
475

690
380
415
450
485
485

For 2 x 10 use sets 4-5

For 3 x 10 use sets 3-5
For 4 x 10 use sets 2-4

5 x 8 CHART
SET
1
2
3
4
5

100
60
65
70
75
75

110
65
70
75
80
80

120
70
75
80
90
90

130
75
80
90
95
95

140
85
90
95
100
100

150
90
95
100
110
110

160
95
100
110
115
115

170
100
105
115
125
125

180
110
115
120
120
120

190
115
120
130
140
140

SET
1
2
3
4
5

200
120
125
135
145
145

210
125
130
145
155
155

220
130
140
150
160
160

230
140
145
155
170
170

240
145
150
165
175
175

250
150
160
170
185
185

260
155
165
175
190
190

270
160
170
185
195
195

280
170
175
190
205
205

290
175
185
195
210
210

SET
1
2
3
4
5

300
180
190
205
220
220

310
185
195
210
225
225

320
190
200
220
235
235

330
200
210
225
240
240

340
205
215
230
250
250

350
210
220
240
255
255

360
215
225
245
265
265

370
225
235
250
270
270

380
230
240
260
275
275

390
235
245
265
285
285

SET
1
2
3
4
5

400
240
260
270
290
290

410
245
265
280
300
300

420
250
270
285
305
305

430
255
275
290
315
315

440
265
285
300
320
320

450
270
290
305
330
330

460
275
295
315
335
335

470
280
300
320
345
345

480
290
310
325
350
350

490
300
320
335
360
360

SET
1
2
3
4
5

500
300
315
340
365
365

510
305
320
345
370
370

520
315
330
355
380
380

530
320
335
360
385
385

540
325
340
365
395
395

550
330
345
375
400
400

560
335
355
380
410
410

570
340
360
390
415
415

580
350
365
395
425
425

590
355
370
400
430
430

SET
1
2
3
4
5

600
360
380
410
440
440

610
365
385
415
445
445

620
370
390
420
455
455

630
375
395
430
460
460

640
385
405
435
465
465

650
390
410
440
475
475

660
395
415
450
480
480

670
400
420
455
490
490

680
405
430
460
495
495

690
415
435
470
505
505

For 2 x 8 use sets 4-5

For 3 x 8 use sets 3-5
For 4 x 8 use sets 2-4

4 x 6 CHART
SET
1
2
3
4

100
65
70
75
80

110
70
75
80
90

120
75
80
90
100

130
80
90
95
105

140
90
95
100
115

150
95
100
110
125

160
100
110
115
130

170
105
115
125
140

180
115
120
120
150

190
120
130
140
155

SET
1
2
3
4

200
135
140
145
160

210
145
150
155
170

220
150
155
160
180

230
155
165
170
190

240
165
170
175
195

250
170
180
185
205

260
175
185
190
215

270
185
190
195
220

280
190
200
205
230

290
195
205
210
240

SET
1
2
3
4

300
205
215
220
245

310
210
220
225
255

320
220
225
235
260

330
225
235
240
270

340
230
240
250
280

350
240
250
255
285

360
245
255
265
295

370
250
265
270
305

380
260
270
275
310

390
265
275
285
320

SET
1
2
3
4

400
270
285
290
330

410
280
290
300
335

420
285
300
305
345

430
290
305
315
355

440
300
310
320
360

450
305
320
330
370

460
315
325
335
375

470
320
335
345
385

480
325
340
350
395

490
335
350
360
400

SET
1
2
3
4

500
340
355
365
410

510
345
360
370
420

520
355
370
380
425

530
360
375
385
435

540
365
385
395
445

550
375
390
400
450

560
380
400
410
460

570
390
405
415
465

580
395
410
425
475

590
400
420
430
485

SET
1
2
3
4

600
410
425
440
490

610
415
435
445
500

620
420
440
455
510

630
430
445
460
515

640
435
455
465
525

650
440
460
475
535

660
450
470
480
540

670
455
475
490
550

680
460
485
495
560

690
470
490
505
565

For 3 x 6 use sets 2-4

4 x 5 CHART
SET
1
2
3
4

100
70
75
80
85

110
75
85
85
95

120
80
90
95
100

130
90
100
100
110

140
95
105
110
120

150
100
115
115
130

160
110
120
125
135

170
115
130
135
145

180
120
135
140
155

190
130
145
150
160

SET
1
2
3
4

200
135
150
155
170

210
145
160
165
180

220
150
165
170
185

230
155
175
180
195

240
165
180
185
205

250
170
190
195
215

260
175
195
205
220

270
185
205
210
230

280
190
210
220
240

290
195
220
225
245

SET
1
2
3
4

300
205
225
235
255

310
210
235
240
265

320
220
240
250
270

330
225
250
255
280

340
230
255
265
290

350
240
265
275
300

360
245
270
280
305

370
250
280
290
315

380
260
285
295
325

390
265
295
305
330

SET
1
2
3
4

400
280
300
310
340

410
285
310
320
350

420
295
315
330
355

430
300
325
335
365

440
310
330
345
375

450
315
340
350
385

460
320
345
360
390

470
330
355
365
400

480
335
360
375
410

490
345
370
380
415

SET
1
2
3
4

500
350
375
390
425

510
355
385
400
435

520
365
390
405
440

530
370
400
415
450

540
380
405
420
460

550
385
415
430
470

560
390
420
435
475

570
400
430
445
485

580
405
435
450
495

590
415
445
460
500

SET
1
2
3
4

600
420
450
470
510

610
425
460
475
520

620
435
465
485
425

630
440
475
490
535

640
450
480
500
545

650
455
490
505
555

660
460
495
515
560

670
470
505
525
570

680
475
510
530
580

690
485
520
540
585

For 3 x 5 use sets 2-4

4 x 3 CHART
1-3 warm-up sets should be performed before beginning chart
SET
1
2
3
4

100
75
80
85
90

110
85
90
95
100

120
90
95
100
110

130
100
105
110
115

140
105
110
120
125

150
115
120
130
135

160
120
130
135
145

170
130
135
145
155

180
135
145
155
160

190
145
150
160
170

SET
1
2
3
4

200
150
160
170
180

210
160
170
180
190

220
165
175
185
200

230
175
185
195
205

240
180
190
205
215

250
190
200
215
225

260
195
210
220
235

270
205
215
230
245

280
210
225
240
250

290
220
230
245
260

SET
1
2
3
4

300
225
240
255
270

310
235
250
265
280

320
240
255
270
290

330
250
265
280
295

340
255
270
290
305

350
265
280
300
315

360
270
290
305
325

370
280
295
315
335

380
285
305
325
340

390
295
310
330
350

SET
1
2
3
4

400
300
320
340
360

410
310
330
350
370

420
315
335
355
380

430
325
345
365
385

440
330
350
375
395

450
340
360
385
405

460
345
370
390
415

470
355
375
400
425

480
360
385
410
430

490
370
390
415
440

SET
1
2
3
4

500
375
400
425
450

510
385
410
435
460

520
390
415
440
470

530
400
425
450
475

540
405
430
460
485

550
415
440
470
495

560
420
450
475
505

570
430
455
485
515

580
435
465
495
520

590
445
465
495
520

SET
1
2
3
4

600
450
480
510
540

610
460
490
520
550

620
465
495
525
560

630
475
505
535
565

640
480
510
545
575

650
490
520
555
585

660
495
530
560
595

670
505
535
570
605

680
510
545
580
610

690
520
550
585
620

For 3 x 3 use sets 2-4

CONDITIONING PROGRAM
DAY 1 & 3 CONDITIONING
POWER (OL/DL)
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12

DISTANCE
6 x 100yd
8 x 100yd
10 x 100y
12 x 100y
10 x 60yds
12 x 60yds
14 x 60yds
16 x 60yds

GOAL
0:25
0:24
0:23
0:22
0:08
0:08
0:08
0:08

COMBO (LB, TE, FB, K/P)

REST
1:00
0:55
0:50
0:45
1:00
0:55
0:50
0:45

DISTANCE
6 x 100yd
8 x 100yd
10 x 100y
12 x 100y
10 x 60yds
12 x 60yds
14 x 60yds
16 x 60yds

GOAL
0:20
0:19
0:18
0:17
0:07
0:07
0:07
0:07

REST
1:00
0:55
0:50
0:45
0:50
0:45
0:40
0:35

SPEED (QB, DB, WR, RB)

DISTANCE GOAL REST
6 x 100yd
0:18
1:00
8 x 100yd
0:16
0:55
10 x 100y
0:15
0:50
12 x 100y
0:14
0:45
10 x 60yds 0:06
0:45
12 x 60yds 0:06
0:40
14 x 60yds 0:06
0:35
16 x 60yds 0:06
0:30

DAY 2 & 4 CONDITIONING

POWER (OL/DL)
WEEK 5

DRILL
1 x 300yd

GOAL
70 sec.

COMBO (LB, TE, FB, K/P)

REST
6 min

Long Shuttle

WEEK 6

2 x 300yd
3 x 300yd

69 sec.

5:30

4 x 300yd

68 sec.

5:15

WEEK 10
WEEK 11
WEEK 12

6 x Half
Gassers
8 x Half
Gassers
10 x Half
Gassers
12 x Half
Gassers

2 x 300yd
3 x 300yd

67 sec.

5 min

4 x 300yd

65 sec.

5:30

1:00

0:23

0:55

0:22

0:50

0:21

0:45

6 x Half
Gassers
8 x Half
Gassers
10 x Half
Gassers
12 x Half
Gassers

DRILL
1 x 300yd

GOAL
64 sec.

REST
6 min

2 x 300yd

62 sec.

5:30

60 sec.

5:15

59 sec.

5 min

0:19

1:00

0:18

0:55

0:17

0:50

0:16

0:45

Long Shuttle

64 sec.

5:15

3 x 300yd
Long Shuttle

63 sec.

5 min

Long Shuttle

0:25

SPEED (QB, DB, WR, RB)

Long Shuttle

Long Shuttle

Long Shuttle

WEEK 9

66 sec.

REST
6 min

Long Shuttle

Long Shuttle

WEEK 8

GOAL

Long Shuttle

Long Shuttle

WEEK 7

DRILL
1 x 300yd

4 x 300yd
Long Shuttle

0:21

1:00

0:20

0:55

0:19

0:50

0:18

0:45

6 x Half
Gassers
8 x Half
Gassers
10 x Half
Gassers
12 x Half
Gassers

HALF GASSERS
Sprint across field from one sideline to another. Touch line with foot.

start
finish

300yd SHUTTLE
Set two cones 25yds apart. Sprint from cone one to cone two (25yds) and return. Repeat for a total of 6
down and backs equally a total of 300yds.

25yd Down & Back 6 times = 300yds

start

finish

FLEXIBILITY ROUTINE
Following your workout, complete each of these stretches holding each stretch for 10-20 seconds each.

1. Arm Cross Stretch

2. Tricep Stretch
3. Shoulder Stretch (Behind-the-Back)
4. Wrist Stretch (each direction)
5. Trap & Neck Stretch
6. Calf Stretch
7. Cobra
8. Childs Pose
9. Lunge Stretch
10.
Quad Stretch
11.
Saigon Squat
12.
Standing V (middle, left, right)
13.
Hip Twister
14.
Seated V (middle, left, right)

POWER CLEAN
PROGRESSION

POWER CLEAN PROGRESSION 1

Correct Foot Position
Performing a clean is very similar to
performing a vertical jump. Because of this,
it makes sense to establish a correct jump
position with the feet as a starting point.
To accomplish this, step forward as if
performing a two-footed vertical jump, but
instead of actually jumping, freeze in a twofooted jump position. The majority of the
time this will put your feet in a good starting
position.

POWER CLEAN PROGRESSION 2

Hand Position
The next step is to learn correct hand position. Place your hands on the bar slightly wider
than the legs in a palm down position with the thumbs pointed toward the midline of
the body.
When the hands are correctly placed on the bar, the tips of the thumbs will just touch
the legs. This step provides a good starting hand position that can be adjusted based on
individual preference.

POWER CLEAN PROGRESSION 3

Starting Position
Learning the clean from a Hang above the knee position
makes the learning process
easier. After you're able to consistently perform the
movement correctly from the Hang position, you can begin
learning the movement from the floor.
Establishing the correct start position from the hang
requires you to first set your foot
and hand position correctly and then lift the bar above the
knees by deadlifting the bar to
the mid-thigh. At this point, slide the bar down the thighs to
a position just above the
kneecap. The head should be up, the back arched, and the
shoulders slightly forward of
the bar.
The most common mistake at this point is to place yourself
in a position where the shoulders are behind the bar. When
you attempt to fix this position, the usual mistake is to
correct the position by changing the height of the bar on the
legs. Normally, the correct position can be accomplished by
reducing the degree of flexion at the knee
joints, which causes the shoulders to shift forward of the
bar.

POWER CLEAN PROGRESSION 4

Jump Shrug
From the Hang position, perform a vertical
jump so that the hips are fully extended, the
back is flat, the head is up, and the heels are
off the ground.
At the top position, aggressively shrug the
shoulders straight up, keeping the arms
straight and attempting to cover the ears with
the shoulders. Make sure to not initiate this
shrugging action too soon; it should only occur
at the top of the jump.

POWER CLEAN PROGRESSION 5

High Pull
Progress from the Jump Shrug into a High Pull
position so that the bar reaches sternum
height.
Emphasize keeping the elbows over the wrists
and the bar tight to the body as it's pulled
to the sternum.

POWER CLEAN PROGRESSION 6

Hang Clean
Once the bar reaches sternum height, pull the
shoulders under the bar, dropping into a
semi-squat position. Sit back into a one-fourth
squat position, reaching back at the hips
with the heels on the floor and the knees
behind the toes.
At the top of the high pull the elbows are
brought up high and the bar is caught on the
fingertips and deltoids. In this rack position,
the head is up, the back is flat, the elbows
are high, and the heels are snapped down.

EXERCISE DESCRIPTIONS

BENCH PRESS

Grip the bar at shoulder width or slightly wider. Thumbs wrapped around the bar, hands evenly spaced.
Position the bar above the eyes at the start, arms straight. The feet must remain on the floor, rear end on the
bench, and the head and shoulder stationary. Squeeze the shoulder blades together, put the head flat on the
bench and feet flat on the floor. Make sure that there are secure collars on each side of the bar and that it is
evenly loaded.
Lower the bar slowly to the nipples. Keep the elbows under the bar. Touch the chest lightly making sure not to
bounce. Forcefully, but under control, press the bar back up to arm length. Be sure no to raise the rear end off
the bench while pressing. Slow the bar down when nearing the top so that control is maintained. The elbows
must be under and inward slightly of the bar. If they flare out this will put excessive strain on the shoulder
joint.

BENT OVER ROW

Grip the bar shoulder width or slightly wider. Thumbs wrapped around the bar and
evenly spaced. Feet inside of shoulder width, lock the lower back. Keep eyes up.
Pull the bar to nipple level and squeeze the shoulder blades together. Pause at the
top and slowly lower bar.

BOX SQUAT

Same as SQUAT, but place a box approximately 19 high behind you. For those under
59 use a 17 high box and for those over 62 use a box 21 high. Squat and touch
the box with your butt. DO NOT sit on the box placing all the weight on your spine.

CHIN-UPS

With an underhand grip, pull your upper chest to the bar and lower
until your arms are completely extended.

CLOSE GRIP BENCH

As with Bench Press, keep body flat on the bench, head back and feet flat
on floor. Grip bar with a shoulder width grip and wrap thumbs around bar.
Lower while keeping elbows along ribs.

CLOSE GRIP PUSH-UPS

Hands should be 4 to 8 inches apart. Keep elbow close to ribs. Lower as

close to floor as possible.

DEADLIFT

Shoulder width stance. Use an overhand or over/under alternate grip slightly outside
of your knees. Keep back tight and chest and chin out. Pull through your heels
keeping the bar as close to the shins as possible. Use the legs as much as possible.

DB DEADLIFT

With DBs in hand, squat as low as possible. Keep DBs in line with
ankles. Keep chest up.

RACK DEADLIFT

Set a bar on safety catches in a rack so that bar is just above the
knees. Complete the second half of the deadlift. Pull through the
heels and finish on the balls of the feet.

DIPS

Lower yourself so that your upper arms are below parallel. Have a slight forward body
lean. To add weight use a weight belt or place a DB between your knees.

FRONT SQUAT

Address bar so that it lays on front of shoulders as tight to the Adams Apple as
possible. Cross arms to help lock the bar. Keep elbows parallel with floor.
Squat with a flat back. Stay on ball of foot, not allowing knees to travel in front
of the toes.

FULL SQUAT

With bar on the back, keep back tight and flat, chest and chin out break at the hips and
squat. Keep weight on heels and keep knees behind toes. In a FULL SQUAT, go below
parallel. In order to complete a full squat, you must use less weight that a PARALLEL
SQUAT. This is to build the flexibility in the hips.

GH RAISE

On a Glute-Ham Raise Machine, position foot stirrups at a distance so you are able to
bend your knees and raise your upper body to vertical. Place feet in the stirrups and
lay so upper thighs are on the pad. Let your upper body hang while knees are
completely extended (locked out). Begin to raise your upper body. As your upper
body becomes parallel with the floor, begin to bend your knees. Complete the
exercise once you have reached vertical with your upper body. Lower and repeat.

GOOD MORNINGS

With a bar on the back, lock the lower back and stick the chest out.
Keep a slight bend in the knees. Do not move the knees once the
exercise begins. Lower the upper body only at the hip (press the butt
back). Lower until you feel a stretch in the hamstrings.

INCLINE BENCH

Grip the bar at shoulder width or slightly wider. Thumbs wrapped around the bar, hands evenly spaced. Position the bar above the
eyes at the start, arms straight. The feet must remain on the floor, rear end on the bench, and the head and shoulder stationary.
Squeeze the shoulder blades together, put the head flat on the bench and feet flat on the floor. Make sure that there are secure
collars on each side of the bar and that it is evenly loaded.
Lower the bar slowly to the upper chest. Keep the elbows under the bar. Touch the chest lightly making sure not to bounce.
Forcefully, but under control, press the bar back up to arm length. Be sure not to raise the rear end off the bench while pressing.
Slow the bar down when nearing the top so that control is maintained. The elbows must be under and inward slightly of the bar. If
they flare out this will put excessive strain on the shoulder joint.

DB INCLINE BENCH PRESS

Grasp two dumbbells of even weight. Set them upright on the thighs. Slowly lie back onto the bench and
position the dumbbells at nipple level. Squeeze the shoulder blades together, put the head flat on the bench
and feet flat on the floor. Hand placement can vary from a standard bench press grip to one where the hands
are angled inwards slightly.
Press the dumbbells upward under control. When pressing, allow the dumbbells to come towards the mid-line
so that they touch lightly at the top. Pause and lower them back to the starting position . Do not stretch
excessively at the bottom. Another version of this exercise has the palms turning toward each other as you press
upwards. At the top the palms are facing each other and they rotate away from each other as the dumbbells are
lowered. When the set is complete, set the dumbbells back on the thighs upright. Sit up with dumbbells
carefully and return them to the rack.

JERK
1

With feet slightly split and

bar resting on shoulders,
dip the knees and hips then
explode out driving the bar
with the legs and hips.
Finish through with an
explosive punch from the
arms. As the bar clears the
head, rebend the knees and
hips to drop under the
bar. Keep the feet split
during the entire lift.

BB STANDING MILITARY

Standing ONLY! Grip bar with a shoulder width grip to slightly wider. With bar
across upper chest, press above head. Do not lean back to gain a mechanical
advantage as this is bad for the lower back. Slowly lower the bar.

LEG PRESS

Do not allow weight too low so as to round your lower back. This can
damage lower back muscles.

LUNGE CHOICE

Choose any lunge variation with either a BB or DBs:

Pushback Lunge step forward then pushback to a standing position.
Stepback Lunge from a standing position, step back into a lunge and step back up to a standing position
Walking Lunge lunge from step to step in an alternating fashion
Overhead Lunge with barbell extended above the head (elbows locked), perform either a pushback,
stepback or walking lunge.
Side Lunge With a wide groin stretch stance, hold one DB with both hands close and in front of the chest.
Lunge to one side, then to the other. Focus on getting the hips low and keeping the knee behind the toes.

PULLDOWNS

Grip bar with a shoulder width grip to slightly wider. Pull bar to upper
chest, squeeze the shoulder blades and pause on the chest. Slowly allow
the bar to rise. Never pull bar behind head. This can damage the Rotator
Cuff muscles.

PULLDOWNS (REV GRIP)

Grip bar with an underhand grip shoulder-width. Pull elbows along ribs
and squeeze at bottom.

PUSH PRESS

With the BB resting on the front shoulders, dip the knees and hips then explode out
driving the bar with the legs and hips. Finish through with an explosive punch from
the arms. As the bar clears the head, rebend the knees and hips to drop under the
bar.

REVERSE DIPS

With feet on one bench and hands on another, drop so that upper
arms are parallel with floor then press to return.

ROMANIAN DEADLIFT (RDL)

This exercise is
just like Good
Mornings but
holding a bar in
front. Keep back
arched and
locked, chest out
and shoulders
back. Begin with
a slight bend in
the knees and
keep them
there. Push butt
back and lower
bar away from
legs until your
feel a hamstring
stretch then
return to
standing.

SINGLE LEG RDL (SL RDL)

Single Leg Romanian Deadlift: With one DB or Kettlebell and standing on

one foot, slight bend in the knee, keep back arched and chest out. Push
hips back and lower until you feel a stretch on the hamstrings.

DB ROW

With DB in one hand, pull so that elbow rubs against ribs. Pull the elbow as high as
possible. Squeeze at the top and pause before lowering slowly.

SISSY PULL-UPS

Place bar in a rack. Lay under bar and grasp. Place feet in front of body
on the floor (on a bench or stability ball for increased difficulty). While
keeping body flat as in doing a push-up, pull chest to bar and squeeze
shoulder blades together.

DB SHOULDER PRESS

Standing, take DBs and press from shoulders with palms facing each other to
above the head. As you press, rotate so palms are facing away.

BB SHRUGS

With BB in hand, shrug the shoulders as high as possible. Squeeze the

shoulders at the top. Do not make circles with the shoulders ONLY straight up
and down. Rounding the shoulders can damage shoulder cartilage.

DB SHRUGS

With DBs in hand, shrug the shoulders as high as possible. Squeeze the
shoulders at the top. Do not make circles with the shoulders ONLY straight
up and down. Rounding the shoulders can damage shoulder cartilage.

SINGLE LEG SQUAT

Using a DB, plate or kettlebell, or without weight, squat on one leg

with free leg in front. For beginners, use hands to hang onto a steady
piece of equipment and use for balance and assistance.

SPLIT SQUAT

With DBs or a BB on the back, place on foot on an elevated object (bench,

box or step). Squat down on one leg so that thigh is parallel with floor.
Keep squatting knee behind front toes.

TOE RAISES

With toes on an elevated surface and either a BB on the back or DBs in

hand, raise up on the toes and slowly lower until you feel a stretch on the
calves.

TOWEL BENCH

Perform the Bench Press as normal, but use a rolled-up towel, hard foam or block
as a stopping point for the bar. The item should stop the bar 3 to 6 above the
chest.

UPRIGHT ROW (URR)

With DBs in each hand, pull to just under chin. Make to lead with the elbows Keep
elbows high. Lower slowly.

FLEXIBILITY DESCRIPTIONS
1

10

11

12

13

14

15

16

17