3rd Edition Summer Conditioning Packet 2012

7/29/2019 3rd Edition Summer Conditioning Packet 2012

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Dear Patriot,

Enclosed you will find your workout for the summer months. There are weight liftingdiagrams, descriptions, and conditioning explanations that you will need to look over in

detail before starting the program. To have the best opportunity to compete individually

and as a team in the Mid-South Conference, you will have to report in August in greatphysical and mental condition. This manual, if followed step by step, will allow you to

reach your peak performance level.

To obtain the goals we are striving for takes time. To be the type of Patriot your

teammate can count on it is a must to complete each workout with full intensity. This

takes commitment, dedication, and mental toughness for each and every contributor on

our squad. To do this you will have to arrange your job, social plans, and other activitiesaround your workouts. This summer workout is the most important part of our pre-

season, and your dedication will play a big part in the success of the 2012 Patriots.

If there are any questions you may have about the workout, you can call me at

(606) 539-4454.

Sincerely,

C h S idd


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TABLEOFCONTENTS

1. KeysToSuccess.2. PointstorememberinStrengthDevelopment.3. WeightLiftingDescriptions.4. ConditioningDescriptions.5. PlyometricDescriptions.6. AgilityDescriptions.7. WeeklyWorkouts.8. SupplementaryWorkout.9. PercentageCharts.


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THEUNIVERSITYOFTHECUMBERLANDSPATRIOT

STRENGTH&

CONDITIONING

3KeysToYourAthleticSuccess

1. CONSISTANCY DONOTMISSONEDAY,ONESET,ONEREP,ONESPRINT!2. INTENSITY GIVEGREATEFFORTEVERYLIFTINGSESSION!3. FOCUS REMEMBERWHATYOUAAREWORKINGFOR 4TIMEMID

SOUTHCONFERNCECHAMPIONSHIP!


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POINTSTOREMEMBERINSTRENGTHDEVELOPMENT

1. Controltheweight;donotlettheweightcontrolyou.2. Lowertheweightinaslow,controlledmotion,whileraisingtheweightinanexplosive,

powerfulmanner.3. Betechniqueconscious.DoNOTjeopardizesafetyforinjury.4. BeINTENSEandmaintaingoodmentalconcentrationduringeachworkout.5. Trainwithapartnerforbothsafetyandmotivationalpurposes.6. Allowadequaterest(Approximately2minutes)betweeneachsetofliftsinvolvingcore

(majormusclegroups)lifts.Liftsinvolvingsmallermusclegroupsdonotneedasmuchrecovery.

7. Recordallworkoutsfororganizationalandmotivationalpurposes.8. StrengthandPoweristhechangeableelementthatcangreatlydetermineanathletes

success.


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THEBENCHPRESS

Starting Position:

1. Lay on the bench with a natural arch in your back and your feet flat on the floor.2. Grip the bar slightly wider than shoulder width with your thumbs around the bar.3. With a spotters assistance, lift the bar out of the rack and directly over your chest.

Procedure:1. In a controlled manner, lower the bar to your lower chest and make contact (do not bounce).

2. The angle of your elbows should be between 90 and 120 .

3. Push the bar off your chest upward in an explosive but controlled manner to the original startingposition.

Key Points:1. The bar should move upward, with the finishing position directly over your chest. Do not push the

bar back.2. Do not bounce the weight off your chest. Touch and go.3. Maintain your five points of contact (head, upper back, butt, both feet) throughout the exercise.


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SQUAT

Primary Purpose: Develop muscles of the hips, legs and back.

Secondary Purpose: Stress the entire neuromuscular system through a synergistic summationof forces (multi-joint total body lift).

Equipment Set-up:

1. Position the bar in the rack at mid to upper chest height before putting any weight on.2. Position the rack's safety bars at a height 2-4 inches below your hip (test this with an empty bar

and make sure you are close but not hitting the racks when in your lowest squat position).

3. Load the bar evenly with your starting weight and put on bar collars.Starting Position:

1. Place the bar across your upper back making contact with both shoulders. Avoid placing the bartoo high on your back. It should never rest on your neck.

2. Make sure you get your feet and hips under the bar when taking it out of the rack. Stand it upand then take one step back.

3. Keep your chest high and your back arched.4. Place your feet just wider than shoulder width with your toes slightly pointed out and the weight

distributed evenly across your entire foot, forefoot and heels. (avoid raising up on your forefoot,always keep your heels in contact with the floor)

Procedure:

1. Just before you begin a rep Inhale deeply pulling air in to your abdominal area. (This breath is

important to create intra-abdominal pressure which gives you a more stable core)2. Slowly descend by pushing your hips back and flexing at your hip and knee joints (this movement

is the same as sitting back into a chair).

3. Go down until: a) on light sets - your hamstrings touch your calves, b) on heavy sets - your thighsare parallel to the ground, c) on supra-maximal sets - your hamstrings are at or near parallel.

4. In the ascent, make sure you drive your shoulders back and keep your back as straight aspossible If the weight is forcing you to lean over excessively lighten up the weight Never


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POWERCLEAN

Purpose: Develop explosive power through extension of the hips, knees and ankles.

Starting Position:

Use between a hip to shoulder width stance, toes pointing straight ahead to slightly out. Squat down to the bar, and position your hips lower than your shoulders.

Use a grip shoulder width to slightly wider, with your arms fully extended and elbows turnedoutward.

Roll the bar back to an inch from contacting your shins, and maintain an arch in your back.

Position your shoulders directly over to slightly in front of the bar (never behind the bar).

Procedure:

Lift the weight off the floor by driving force through your entire foot (don't get forward on yourtoes).

The first pull [floor to just above knees] is key to aligning your body in the correct posture for thesecond pull, or power position.

While keeping your shoulders over the bar, extend your knees, and hips, performing a deadliftmotion.

As the bar travels over your knees straighten up into a vertical alignment so the bar shifts to yourmid-thigh. This is the power position.

Explosively extend your hips, and transfer the weight from your heels to the mid foot and shrugyour shoulders vertically (jump the weight up).

As the weight moves upward, simultaneously drop/pull your body underneath the bar catching theweight across your shoulders in a 1/4-1/2 squat position.

Finish the lift by standing upright under control.

Lower the weight to the start position and repeat the exercise.
http://search.lycos.com/image.php?tab=multi&img_frame=1&query=power+clean+lift&thumb_url=http://thm-a01.yimg.com/nimage/d688ed6615af8a78&image_url=http://huskystrength.ica.washington.edu/Summer%20Training%20Photos%2007%20008.jpg&refer_url=http://huskystrength.ica.washington.edu/Summer%20Training%20Photos%2007.htm&page2=0http://search.lycos.com/image.php?tab=multi&img_frame=1&query=power+clean+lift&thumb_url=http://thm-a01.yimg.com/nimage/3c89960ca8885350&image_url=http://mkonen.com/bblog/wp-content/uploads/2009/05/power-clean.jpg&refer_url=http://mkonen.com/bblog/weblogs&page2=0http://search.lycos.com/image.php?tab=multi&img_frame=1&query=power+clean+lift&thumb_url=http://thm-a01.yimg.com/nimage/afdde737277fc05c&image_url=http://www.floridatoday.com/content/blogs/fitness/uploaded_images/051209_630overview-722019.jpg&refer_url=http://www.floridatoday.com/content/blogs/fitness/2009/05/todays-wod-power-clean-1-1-1-1-1-1-1.shtml&page2=0


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INCLINEBENCH

Purpose: Develop muscles of chest and shoulders.

Starting Position:

1. Using a 30 -45 incline. Lay on the bench with a natural arch in your back and your feet flat onthe floor.

2. Grip the bar slightly wider than shoulder width with your thumbs around the bar.3. With a spotters assistance, lift the bar out of the rack and directly over your chin to upper chest

region.

Procedure:

1. In a controlled manner, lower the bar to the upper portion of your chest.2. The angle of your elbows should be between 90 and 120 .3. Push the bar off your chest in an explosive, but controlled manner to the original starting position.

Key Points:

1. The bar should travel down and up in a straight path, with the finishing position directly over yourchin to upper chest region.

2. Do not let the bar travel too low on your chest, keep the point of contact high.3. Do not bounce the weight off your chest.4. Keep your buttocks and upper back on the bench throughout the entire exercise.


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S.B.(STRAIGHTBAR)CLEANSHRUGS

Purpose: Develop explosive power through extension of the hips, knees and ankles.

Starting Position:

1. Use a shoulder width grip, with your arms fully extended. Your feet under hips and weight onheels.

2. Hold your shoulder blades together and maintain an arch in your back. Keep the bar close to yourshins.

3. Maintain the bar in a vertical linier motion throughout the entire exercise.

Procedure:

1. Explosively extend your hips, back and ankles, performing a jumping motion. (Be sure to leave yourfeet from the ground)

2. Explosively transfer the weight from your heels to the balls of your feet and explode in a vertical motionwhile shrugging your shoulders vertically at the high point.

3. Finish the lift by standing upright under control.4. Lower the weight to the start position and repeat the exercise.

Key Points:

1. The movement is very explosive, occurring in the hips, legs, and shoulders.2. Your back should remain tight and flat throughout the entire exercise.


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PUSH PRESS

Purpose: Develop explosive power.

Starting Position:

1. Grip the bar slightly wider than shoulder width. Feet directly under your hips.2. Bar positioned across your shoulders with your elbows pulled up and upper arms parallel with the floor.3. Tuck in your chin, hold your chest up, and keep a tight arch in your back.

Procedure:

1. Begin by dipping down to a 1/4 squat position and then explode upward so that your hips fully extend.2. As the momentum of the bar moves upward push with your arms and press the weight over head.3. Recover by lowering the weight back to the starting position.

Key Points:

1. This exercise is performed in a very explosive and quick manner, jump the weight up.

2. Your shoulders should be used to press the weight upward during this exercise.


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STRAIGHT LEG DEADLIFT

Purpose: Develop muscles of the hips and legs, and lower back.

Starting Position:

1. Grasp the bar with a shoulder width grip.2. Position your feet hip width apart.3. Hold your chest up, buttocks out and a slight bend in the knees.

Procedure:

1. Keeping a very slight bend in your knees, bend over at the hip/waist while holding a tight arch in yourback.

2. Bent over as far as possible while keeping a flat tight back and then recover to the start position.

Key Points:

1. Maintain a flat back throughout the exercise.

2. If you can't go low enough to touch the plates to the floor you don't need to stand on a platform.3. This is a strength and flexibility exercise, but don't over do it (attempt too much weight or too great a

stretch).


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S.B. (STRAIGHT BAR) HIGH PULL

Purpose: Develop muscles of the shoulders.

Starting Position:

1. Grip the bar with at shoulder width or slightly closer (hands 12-18 inches apart).2. Hold your chest up and inflated, and arch your back. Keep your head focused forward.

Procedure:

1. In a controlled manner and keeping the bar as close to your body as possible, pull the bar to yourcollar bones by elevating your elbows up and above the bar.

2. Pause at the highest position of the pull and then lower the bar under control to the start position.

Key Points:

1. Keep your body as rigid as possible (this is not a power pull).2. When pulling the weight your elbows should be pulled upward as high as possible, always above

the bar


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FRONT RAISE & LATERAL RAISES

Purpose: Develop the shoulder muscles.

Starting Position:

1. Stand holding dumbbells.

Procedure:

1. In a controlled fashion raise the weight.2. Front Raise: Raise your arms in front of you, to parallel with the floor.3. Lateral Raise: Raise your arms out to the side, to parallel with the floor.

Key Points:

1. Keep a solid upright posture while maintain a tight core. One set will include all repetitions for each of

the two exercises.

Front Raise Lateral Raise


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CalfRaises Performthisliftwithfullrangeofmotiontostretchtheentirecalfmuscle.Find

astairorledgetoputyourtoesonandhavetherestofyourfoothangingoff.

Riseup

on

your

toes

and

back

down

squeezing

the

calf

at

the

highest

point

for

maximumresults.Repeatthisexercisefortheamountofrepsdesignated.

4WayNeck Ifaneckmachineisavailable,usethismachinetostrengthentheneckmuscles

inallfourdirections.IfNOneckmachine,youcanliedownonabenchandgrab

a25lbplateandplaceitonyourheadinthegivendirectionyouaretryingtogo.

Flipyour

body

into

position

to

successfully

get

all

four

side

of

your

neck.

LegThrowsL/R Thisexerciseisdonewithapartner.Onemanupandoneonthegroundonhis

back.Thepartnerinthatsupstandsoverthepartnershead.Theoneonthe

bottomholdsontopartnerslegswhiletheuppartnerthrowshislegsdownand

toa45degreeangle.Repeatthisexercisetothedesignatedreps.Thecountis

Right,Left,ONE.

D.B.Curls Thisexerciseisusedtostrengthenthebicepsmuscle.Itshouldbedonewitha

controlledmannerwhilealternatingarms.Thisexercisecanbedonewith

dumbbellsorastraightbar.

TricepsExtension Thisexerciseisusedtostrengthenthetricepsmuscle.Holdadumbbellor

dumbbellsdirectlyoveryourheadarmslocked,elbowstightinside.Lowerthe

d.b.toaboutthemiddleofyourshoulderbladesandthebackup.Thisexercise

shouldbedonewithacontrolledmotion.Thisexercisecanbeusedwithheavier

weightifneeded.

SitUps Thisexercisecanbeperformedeitheronthegroundandoronapaddedbench.

Thisexerciseistohelpstrengthenyourcoreandmidsection. Thisexerciseisto

be done with a 45lb plate held at the chest level


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LateralLunges Thisexerciseisusedtostrengthenandaddflexibilitytothegroinandhamstring

area.Thisexercisedistobeperformedwitha25lbplateandworkingyourway

upto

a45lb

plate.

Start

the

exercise

in

the

standing

position

while

lunging

directlytoeachsidewhilesquattingdowntoonesidetouchingyourbuttocksto

yourhealwhileturningyouroppositetoeperpendiculartotheground.Dothis

exercisetoboththeleftandright.ThecountisLeft,Right,ONE.

PullUps Thisexerciseisusedtostrengthenboththearmsandbackmuscles.Bychanging

yourgrip

with

the

palm

of

your

hand

either

facing

you

or

away,

this

will

focus

moreoneitherthebicepsorlatmuscles.Thisexerciseshouldbeperformed

whileholdingontoabarwhileyourfeetarenottouchingtheground.Nextuse

yourarmsandbackmusclestopullyourbodyuptowhereyourchinisovertop

ofthebar.Thengobackdowninacontrolledmotion.

GluteHam Thisexerciseisusedtostrengthenyourhamstrings,glutes,andlowerback

muscles.YoucanperformthisexerciseonaGluteHammachineorwitha

partner.IfnoGluteHammachine,haveyourpartnerholddownfirmlyonthe

backofyourankleswhileyouareonyourknees.Leanforwardtowhereyour

chestisaboutsixinchesfromthegroundandcomebackuptotheupright

position.Performthisexercisewithgoodposturewithyourchestupand

keepingconstanttensiononyourhamstringsandpull.Thespotterneedsto

makesurehispartnersfeetdonotcomeofftheground.

D.B.PushUpRows Thisexerciseisusedtostrengthenyourchest,arms,shoulders,back,andcore.

Thisshouldbedoneatacontrolledmovement.Startthisliftonthegroundina

PushUpposition.YouneedasetofD.B.s(Dumbbells)forthisexercise.Choose

asetofD.B.sthatyoucanhandleandgraduallymoveupinweight.When

performingthislift,startintheuppositionwithyourarmslockedourwhile

balancingyourself

and

holding

on

to

the

dumbbells.

Next,

bend

your

arms

and

touchyourchestonthedumbbellsandbackintheupposition.Nextisthe

Rowpartoftheexercise.AftereachPushUp,performasinglearmrowwith

eacharm.Itsveryimportanttopulltheweightinasmoothmotiontryingtoget

yourelbowashighasyoucanwhilekeepingyourbodyinasolidPushUp


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Warm-Up Circuit

NOTE: All warm-up exercises will be done at 15 yrds down and back. These are the A,B,Csof properly warming up your legs to get them ready for activity.

1.) A STEP Walk down 15 yrds. Each stride raise your leg high and touch right toe to right hand,then alternate hands and feet each stride. (Hands in front of you at EYE level)

2.) B STEP Focus on driving your knee up high alternating legs with a littlebounce to your step. Get a rhythm. After driving your knee up snap it down with speed.

Do this with each step.

3.) C STEP This motion is like the B step, but now youre driving your knee up and then kicking

your leg out and snapping it down with speed. Alternate legs as you go down and back.

4.) HIGH KNEES Do this in place for 5 seconds, then burst and stride out about 75% speed to 15 yrds.

5.) QUICK FEET This is like doing careoka in place but focusing on keeping feet close to the ground and

with speed while rotating your hips. Do this for 5 seconds then careoka out to 15 yrds.

6.) BUTT KICKS Stride down and back 15 yrds. while kicking your heels up high touching your butt everytime.

Stretch Routine

NOTE: Hold all stretches for at least 15 seconds.

Start with your feet out in a wide stance. Put both hands on your right ankle, with your nose on yourknee. Do the same for your left ankle and down in the middle with your hands touching the ground.

Pull your feet together and hang your body and put your nose on your knees and your hands down toyour toes

Th d fi iti f SPEED WORK i 2 8 d f f ll i t it i ti ith f ll ti


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s

ThedefinitionofSPEEDWORKis: 28secondsoffullintensitysprintingwithfullrecoverytime.

Sprints

10's Sprint10yardsandrest25seconds. Repeatandrestforthedesignatednumberofrepsandtime.

20's Sprint20

yards

and

rest

25

seconds. Repeat

and

rest

for

the

designated

number

of

reps

and

time.

30's Sprint30yardsandrest1minute Repeatandrestforthedesignatednumberofrepsandtime.

40's Sprint40yardsandrest2minutes Repeatandrestforthedesignatednumberofrepsandtime.

50's Sprint50yardsandrest2minutes Repeatandrestforthedesignatednumberofrepsandtime.

60's Sprintthefirst20yardsatfullspeed,thenthelast40yardsmaintaingoodformandstayrelaxed.Restfor2minutes.



TIMESTO

MAKE

BY

POSITION:

OL/DL ILB/TE/K/P OLB/DB/QB/RB/WR

10's 1.8 2.3 1.7 2.2 1.5 2.0

' . . . . . .

30's 3.8 4.5 3.5 4.2 3.3 4.0

40's 4.8 5.5 4.6 5.2 4.5 5.0

50's 6.0 6.8 5.8 6.8 5.5 6.5

60's 7.0 8.0 6.5 7.5 6.0 7.0

80's 8.5 9.5 8.0 9.0 7.5 8.5

100's 14.0 15.0 12.5 13.5 12.0 13.0

ConditioningTest


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Plyometric (All Drills are to be done at 20 yard increments)

Power Skip1. Individual burst (Jumps) off each leg simulating a basketball lay-up.2. Alternate jump legs each time.3. Jump as high as you can off each individual burst.

Bounding

1. This exercise is to be done with great explosion. Look to get as much height aspossible during each jump.

2. The objective of this exercise is to leap like as if you are doing a basketball lay-up. Alternate legs as you jump. Remember opposite arm with opposite knee when

you jump. Do this drill for 20 yrds.

2 Foot Hop

1. This drill is to work explosion with both feet simultaneously.2. You want to work for speed and distance not height.

Frog Jumps

1. The objective of this drill is to work on explosiveness in you hips and legs.2. Start the drill in a squatted or Frog like stance. The key to this is to jump as

high and as far as you can. You want to have a sense of urgency when you do this

drill. Continue to jump for 20 yrds.

Single Leg Run1. The objective to this drill is to run on just one leg. Give the motion as if you areusing both feet, but the only one of them is actually touching the ground. The leg

and foot that is not touching the ground drive that knee up and dont forget to

pump your arms when you run.

2. Do this drill for 20 yrds. Alternate legs. Go down with your left leg and comeback on your right.


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1. Start by sprinting to the first cone.2. With a quick change of direction, begin back pedaling to the next cone (and repeat).3. Concentrate on accelerating out of the corners.


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ProShuttle1.ThisdrillisdonetotesthowfastyourcanchangedirectionLatterally.2.Youwillneed3conesspacedat5yrdsapartinastraightLine.3.Startatthecenterconewithyourhandonthecone,runtoYourright,touchtheconewithyourrighthand,turnandgotoYourleft.Touchtheleftconewithyourlefthand,andfinishBacktothecenterconeandrunthru.

START/FINISH

X


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T- DRILL

Set-up Procedures:

1. Place cone one (1) 10 yards away from cone two (2). Place cone three (3) five yards tothe left of cone two (2). Place cone four (4) five yards to the right of cone two (2).

2. Begin at cone 1 and end at cone 13. Example of drill: Sprint from cone 1 to cone 2: shuffle from cone 2 to cone 3; shuffle from

cone 3 to cone 4; shuffle from cone 4 to cone 2; and backpedal from cone 2 to cone 1.

Variations:

1. (1-2)Sprint (2-3)Shuffle (3-4)Shuffle (4-2)Shuffle (2-1)Sprint2. (1-2)Sprint (2-3)Carioca (3-4)Carioca (4-2)Carioca (2-1)Backpedal


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BagDrill1.WeavelaterallythruthebagsinazigzagmotionwhileShufflingyourfeet.2.Alwaysplantonyouroutsidefoot.3.Explodeoutofyourcut.4.StayLowandkeepyourshoulder'ssquare!5.GoFast!

START


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L Drill

1.Start

in

a3pt

stance.

Sprint

to

the

first

cone,

plant

and

Comeback.

2.Attackthefirstcone,figure8thenextconeandreturn

Backtowhereyoustarted.


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SquareDrill1.

Start

in

a

3

pt.

Stance.

Burst

forward

to

the

first

cone,

flip

your

hips

to

Beginbackpedal,openyourhipsandbegintoCarioca,openyourhipsAndshufflethrutheconewhereyoustarted.

BackPedal

CariocaSprint

STARTFINISH

Shuffle


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StarDrill1.StartatCone1.Sprinttothemiddlecone,goto#2,Backtothemiddle,goto#3,backtomiddle,goto#4,Backtomiddle,Finishbackat#1.2.Coachingpoint:Keepyourshoulder'ssquaretotheMiddlecone,alwaysplantonyouroutsidefoot,staylow,Explodefromconetocone!

32


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PREPARATIONFORTHE2012PRESEASONSTRENGTH&CONDITIONINGPROGRAM

ThepurposeofthisONEWEEKconditioningworkoutistoprepareyourbodyfortheupcomingactivities.You

will

have

one

week

of

running

only

to

help

jump

start

your

conditioning

before

you

begin

your

12

week

program.Takefulladvantageofyouropportunity.Remember,youonlygetonechancetoplaycollegefootball,somakethebestofit!

MAY7th 11th

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

7th 8th 9th 10th 11th

2MILERUN 20x20's OFF 2MILERUN 20X20's

20x10's 20X10's

LINEDRILLX5 LINEDRILLX5

2MILERUN SHORTSPRINTS

RESTTIME

RB,QB,WR,DB,OLB16MINUTESORLESS 25SEC.BETWEENEACH20YRDSPRINT

TE,ILB,K,P18MINUTESORLESS 15SEC.BETWEENEACH10YRDSPRINT

OL,

DL

20

MINUTES

OR

LESS 30

SEC.

BETWEEN

EACH

LINE

DRILL

WEEK 1 (MAY 14 18)


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WEEK 1 (MAY 14-18)

MONDAY 5-14-12

STRETCH CONDITIONING:

SQUAT (1 X 12@50%) (2 X 10@ 60%) (1 X 8 @65%) WARM UP CIRCUITBENCH PRESS (1 X 12@50%) (2 X 10@ 60%) (1 X 8 @ 65%) STRETCH

DB CURLS 3 X 12 8 X 100 YD STRIDES

TRICEP EXT 3 X 10 20 x 20'S

SB HIGH PULL 3 X 12 3 GASSERS

SB CLEAN SHRUGS 3 X 8 STRETCH BEFORE AND AFTER

FULL SIT-UPS W/PLATE 3 X 25 YOU LIFT AND RUN

LATERAL LUNGES W/PLATE 3 X 8

TUESDAY 5-15-12


POWER CLEAN (1 X 8@50%) (1 X 8@55%) (2 X 6@60%) WARM UP CIRCUIT

INCLINE BENCH (1 X 12@50%) (2 X 10@ 60%) (1 X 8 @65%) STRETCH

GLUTE HAMS 3 X 6 Agilities X 4 Each

PULL UPS 3 X 10

PUSH PRESS 3 X 8 Plyos X 4 Each @ 20 yrds

DB PUSH -UP ROWS 3 X 8STRAIGHT LEG DEAD LIFT 3 X 10 Gassers 3

CALF RAISES 3 X 20 STRETCH BEFORE AND AFTER

4 WAY NECK 2 X 10 YOU LIFT AND RUN

WEDNESDAY 5-16-12 REST

THURSDAY 5-17-12

STRETCH CONDITIONING:BENCH (1 X 8 @60%) (2 X 5@75%) (2 X 3 @80%) WARM UP CIRCUIT

SQUAT (1 X 8 @60%) (2 X 5 @75%) (2 X 3 @80%) STRETCH



DB PUSH-UP ROWS 3 X 8 3 GASSERS

FRONT/LATERAL RAISES 3 X 8 STRETCH

FULL SIT-UPS 3 X 20 STRETCH BEFORE AND AFTER

LEG THROWS L/R 3 X 10 YOU LIFT AND RUN

FRIDAY 5-18-12



INCLINE BENCH (1 X 8@60%) (2 X 5@75%) (2 X 3@80%) STRETCH

WEEK 1 (MAY 14 18)


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WEEK 1 (MAY 14-18)

WEEK 2 (MAY 21-25)


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WEEK 2 (MAY 21-25)

MONDAY 5-21-12









TUESDAY 5-22-12





PULL UPS 3 X 10


DB PUSH -UP ROWS 3 X 8SHRUGS(HIGH PULL OR DB) 3 X 10 Gassers 3

STRAIGHT LEG DEAD LIFT 3 X 10 STRETCH BEFORE AND AFTER

CALF RAISES 3 X 20 YOU LIFT AND RUN


THURSDAY 5-24-12









FRIDAY 5-25-12




WEEK 2 (MAY 21-25)


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WEEK 2 (MAY 21 25)

WEEK 3 (5-26 - 6-1)


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WEEK 3 (5 26 6 1)

MONDAY 5-28-12









TUESDAY 5-29-12





PULL UPS 3 X 10






THURSDAY 5-31-12









FRIDAY 6-1-12




WEEK 3 (5-26 - 6-1)


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( )

WEEK 4 (JUNE 4-8)


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MONDAY 6-4-12- Voluntary Workout 1-4 PM


SQUAT (1 X 12@55%) (1 X 10@ 65%) (1 X 8 @70%)(1 x 6@75%) WARM UP CIRCUITBENCH PRESS (1 X 12@55%) (1 X 10@ 65%) (1 X 8 @70%)(1 x 6@75%) STRETCH


TRICEP EXT 3 X 10 5 x 50's

SB HIGH PULL 3 X 12 20 x 20'S

SB CLEAN SHRUGS 3 X 8 4 GASSERS

FULL SIT-UPS W/PLATE 3 X 25 STRETCH BEFORE AND AFTER

LATERAL LUNGES W/PLATE 3 X 8 YOU LIFT AND RUN

TUESDAY 6-5-12


POWER CLEAN (1 X 8@50%) (1 X 8@60%) (1 X 6@65%) (1 x 5@70%) WARM UP CIRCUIT

INCLINE BENCH (1 X 12@60%) (1 X 10@ 65%) (1 X 8 @70%) (1 x 6@75%) STRETCH


PULL UPS 3 X 10






THURSDAY 6-7-12

STRETCH CONDITIONING:BENCH (1 X 8 @60%) (1 X 5@75%) (1 X 5 @80%) ( 2 x 3@85%) WARM UP CIRCUIT

SQUAT (1 X 8 @60%) (1 X 5@75%) (1 X 5 @80%) ( 2 x 3@85%) STRETCH



DB PUSH-UP ROWS 3 X 8 20 x 20'S

FRONT/LATERAL RAISES 3 X 8 4 GASSERS



FRIDAY 6-8-12



INCLINE BENCH STRETCH

WEEK 4 (JUNE 4-8)


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WEEK 5 (JUNE 11-15)


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MONDAY 6-11-12


SQUAT (1 X 12@60%) (1 X 10@ 65%) (1 X 8 @70%) (1 x 6@75%) WARM UP CIRCUITBENCH PRESS (1 X 12@60%) (1 X 10@ 65%) (1 X 8 @70%) (1 x 6@75%) STRETCH



SB HIGH PULL 3 X 12 6 x 30's

SB CLEAN SHRUGS 3 X 8 20 x 20's

FULL SIT-UPS W/PLATE 3 X 25 4 GASSERS

LATERAL LUNGES W/PLATE 3 X 8 STRETCH BEFORE AND AFTER

YOU LIFT AND RUN

TUESDAY 6-12-12





PULL UPS 3 X 10






THURSDAY 6-14-12





DB PUSH-UP ROWS 3 X 8 4 x 40's

FRONT/LATERAL RAISES 3 X 8 20 x 20's

FULL SIT-UPS 3 X 20 4 GASSERS

LEG THROWS L/R 3 X 10 STRETCH BEFORE AND AFTER

YOU LIFT AND RUN

FRIDAY 6-15-12




WEEK 5 (JUNE 11-15)


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WEEK 6 (JUNE 18-22)


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MONDAY 6-18-12









YOU LIFT AND RUN

TUESDAY 6-19-12





PULL UPS 3 X 10






THURSDAY 6-21-12









YOU LIFT AND RUN

FRIDAY 6-22-12




WEEK 6 (JUNE 18-22)


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WEEK 7 (JUNE 25 - 29)


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MONDAY 6-25-12









YOU LIFT AND RUN

TUESDAY 6-26-12





PULL UPS 3 X 10






THURSDAY 6-28-12









YOU LIFT AND RUN

FRIDAY 6-29-12




WEEK 7 (JUNE 25 - 29)


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WEEK 8 (JULY 2- 6)


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MONDAY 7-2-12









YOU LIFT AND RUN

TUESDAY 7-3-12





PULL UPS 3 X 10






THURSDAY 7-5-12








LEG THROWS L/R 3 X 10

FRIDAY 7-6-12




WEEK 8 (JULY 2- 6)


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WEEK 9 (JULY 9- 13)


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MONDAY 7-9-12


SQUAT (1 X 10@60%) (1 X 8@ 70%) (1 X 8 @75%) (1 x 5@80%) WARM UP CIRCUIT/ STRETCHBENCH PRESS (1 X 12@60%) (1 X 10@ 70%) (1 X 8 @75%) (1 x 5@80%) 4 X 100 YD STRIDES

DB CURLS 3 X 12 8 x 50's






YOU LIFT AND RUN

TUESDAY 7-10-12





PULL UPS 3 X 10






THURSDAY 7-12-12

STRETCH CONDITIONING:BENCH (1 X 8 @60%) (2 X 5@75%) (1 X 3 @80%) ( 1 x 3@85%) WARM UP CIRCUIT/ STRETCH

SQUAT (1 X 8 @60%) (2 X 5@75%) (1 X 3 @80%) ( 1 x 3@85%) 5 X 100 YD STRIDES







YOU LIFT AND RUN

FRIDAY 7-13-12




WEEK 9 (JULY 9- 13)


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WEEK 10 (JULY 16- 20)


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MONDAY 7-16-12 VOLUNTARY TEAM WORKOUT 1pm - 4pm


SQUAT (1 X 10@65%) (2 X 8@ 75%) (1 x 6@80%) WARM UP CIRCUIT/ STRETCHBENCH PRESS (1 X 10@65%) (2 X 8@ 75%) (1 x 6@80%) 2 X 100 YD STRIDES







YOU LIFT AND RUN

TUESDAY 7-17-12


POWER CLEAN (2 X 8@ 60%) (1 X 6 @ 70%) (1 X 6@75%) (1 x 6@80%) WARM UP CIRCUIT

INCLINE BENCH (1 X 10 @65%) (1 X 8 @ 70%) (1 X 6 @75%) (1 x 5@80%) STRETCH


PULL UPS 3 X 10


DB PUSH -UP ROWS 3 X 8

SHRUGS(HIGH PULL OR DB) 3 X 10 Gassers 7




THURSDAY 7-19-12

STRETCH CONDITIONING:BENCH (1 X 8 @ 65%) (2 X 5 @75%) (1 X 3 @85%) (1 x 3@ 90%) WARM UP CIRCUIT/ STRETCH

SQUAT (1 X 8 @ 65%) (2 X 5 @75%) (1 X 3 @85%) (1 x 3@90%) 2 X 100 YD STRIDES







YOU LIFT AND RUNFRIDAY 7-20-12


POWER CLEAN (1 X 8 @ 60%) (2 X 5 @ 75%) (1 X 3@85%) (1 x 3@90%) WARM UP CIRCUIT


WEEK 10 (JULY 16- 20)


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WEEK 11 (JULY 23 - 27)


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MONDAY 7-23-12









YOU LIFT AND RUN

TUESDAY 7-24-12




GLUTE HAMS 3 X 6 Agilites X 4 Each

PULL UPS 3 X 10







THURSDAY 7-26-12













WEEK 11 (JULY 23 - 27)


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WEEK 12 (JULY 30 - AUGUST 3)


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MONDAY 7-30-12






SB CLEAN SHRUGS 3 X 8 20 X 20's



YOU LIFT AND RUN

TUESDAY 7-31-12





PULL UPS 3 X 10







THURSDAY 8-2-12






FRONT/LATERAL RAISES 3 X 8 20 X 20's







WEEK 12 (JULY 30 - AUGUST 3)


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SUPPLEMENTARY WORKOUT


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Monday 8-6-12 Tuesday 8-7-12

1. Bench 3 X 10 60% 1. Power Cleans 3 X 5 65%

2. Squat 3 X 10 60% 2. Push Press 3 X 8

3. DB Military Press/SL Dead Lift 3 X 10 3. Lateral Lunges/Crunches 3 X 8/ 3 X 25

4. SB Curls/Triceps Ext. 3 X 10 4. DB Lateral/Front Raises 3 X 8

5. Leg Ext./Leg Curls 3 X 10 5. Shrugs/High Pulls 3 X 10

* Conditioning 10 X 100 yrd (60 sec Break) * Conditioning 5 X 100 yrd (60 sec Break) 5 Gassers

Wednesday 8-8-12 Thursday 8-9-12

1. Bench 3 X 10 60% 1. Power Cleans 3 X 5 65%

2. Squat 3 X 10 60% 2. Push Press 3 X 8

3. Dips/SL Dead Lift 3 X 10 3. Lateral Lunges/Crunches 3 X 8/ 3 X 25

4. SB Curls/Triceps Ext. 3 X 10 4. DB Lateral/Front Raises 3 X 8

5. Leg Ext./Leg Curls 3 X 10 5. Shrugs/High Pulls 3 X 10* Conditioning 10 X 100 yrd (60 sec Break) * Conditioning 3 x 100 yrd (60 sec Break) 3 Gassers

FRIDAY 8-10-12 REPORTING DAY

NOTE:This Supplementary Workout is for you to follow during the end of your 2012 Summer Strength & Conditioning Manual.

It will enable you to maintain what you have done for the last 12 weeks.

Remember, there's only one way to do it, and that's FULL SPEED!

Coach Smiddy

100% 95% 90% 85% 80% 75% 70% 65% 60% 55% 50%

1RM 2RM 4RM 6RM 8RM 10RM 12RM 14RM 16RM 18RM 20RM

695 660 625 590 556 521 486 451 417 382 347

690 655 621 586 552 517 483 448 414 379 345

685 650 616 582 548 513 479 445 411 376 342


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685 650 616 582 548 513 479 445 411 376 342

680 646 612 578 544 510 476 442 408 374 340

675 641 607 573 540 506 472 438 405 371 337

670 636 603 569 536 502 469 435 402 368 335665 631 598 565 532 498 465 432 399 365 332

660 627 594 561 528 495 462 429 396 363 330

655 622 589 556 524 491 458 425 393 360 327

650 617 585 552 520 487 455 422 390 357 325

645 612 580 548 516 483 451 419 387 354 322

640 608 576 544 512 480 448 416 384 352 320

635 603 571 539 508 476 444 412 381 349 317

630 598 567 535 504 472 441 409 378 346 315

625 593 562 531 500 468 437 406 375 343 312

620 589 558 527 496 465 434 403 372 341 310

615 584 553 522 492 461 430 399 369 338 307

610 579 549 518 488 457 427 396 366 335 305

605 574 544 514 484 453 423 393 363 332 302

600 570 540 510 480 450 420 390 360 330 300

595 565 535 505 476 446 416 386 357 327 297

590 560 531 501 472 442 413 383 354 324 295

585 555 526 497 468 438 409 380 351 321 292

580 551 522 493 464 435 406 377 348 319 290

575 546 517 488 460 431 402 373 345 316 287

570 541 513 484 456 427 399 370 342 313 285

565 536 508 480 452 423 395 367 339 310 282

560 532 504 476 448 420 392 364 336 308 280

555 527 499 471 444 416 388 360 333 305 277

550 522 495 467 440 412 385 357 330 302 275

545 517 490 463 436 408 381 354 327 299 272

540 513 486 459 432 405 378 351 324 297 270

535 508 481 454 428 401 374 347 321 294 267

530 503 477 450 424 397 371 344 318 291 265

525 498 472 446 420 393 367 341 315 288 262

520 494 468 442 416 390 364 338 312 286 260

515 489 463 437 412 386 360 334 309 283 257

510 484 459 443 408 382 357 331 306 280 255

505 479 454 429 404 378 353 328 303 277 252

500 475 450 425 400 375 350 325 300 275 250

100% 95% 90% 85% 80% 75% 70% 65% 60% 55% 50%

100% 95% 90% 85% 80% 75% 70% 65% 60% 55% 50%


495 470 445 420 396 371 346 321 297 272 247

490 465 441 416 392 367 343 318 294 269 245

485 460 436 412 388 363 339 315 291 266 242


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485 460 436 412 388 363 339 315 291 266 242

480 456 432 408 384 360 336 312 288 264 240

475 451 427 403 380 356 332 308 285 261 237

470 446 423 399 376 352 329 305 282 258 235

465 441 418 395 372 348 325 302 279 255 232

460 437 414 391 368 345 322 299 276 253 230

455 432 409 386 364 341 318 295 273 250 227

450 427 405 382 360 337 315 292 270 247 225

445 422 400 378 356 333 311 289 267 244 222

440 418 396 374 352 330 308 286 264 242 220

435 413 391 369 348 326 304 282 261 239 217

430 408 387 365 344 322 301 279 258 236 215

425 403 382 361 340 318 297 276 255 233 212

420 399 378 357 336 315 294 273 252 231 210

415 394 373 352 332 311 290 269 249 228 207

410 389 369 348 328 307 287 266 246 225 205

405 384 364 344 324 303 283 263 243 222 202

400 380 360 340 320 300 280 260 240 220 200

395 375 355 335 315 296 276 256 237 217 197

390 370 350 331 312 292 273 253 234 214 195

385 365 346 327 308 288 269 250 231 211 192

380 361 342 323 304 285 266 247 228 209 190

375 356 337 318 300 281 262 243 225 206 187

370 351 333 314 296 277 259 240 222 203 185

346 346 328 310 292 273 255 237 219 200 182

360 342 324 306 288 270 252 234 216 198 180

355 337 319 301 284 266 248 230 231 195 177

350 332 315 297 280 262 245 227 210 192 175

345 327 310 293 276 258 241 224 207 189 172

340 323 306 289 272 255 238 221 204 187 170

335 318 301 284 268 251 234 217 201 184 167

330 313 297 280 264 247 231 214 198 181 165

325 308 292 276 260 243 227 211 195 178 162

320 304 288 272 256 240 224 208 192 176 160

315 299 283 267 525 236 220 204 189 173 157

310 294 279 263 248 232 217 201 186 170 155

305 289 274 259 244 228 213 198 183 167 152

300 285 270 255 240 225 210 195 180 165 150

95% 90% 85% 80% 75% 70% 65% 60% 55% 50%


295 280 265 250 236 221 206 191 177 162 147

290 275 261 246 232 217 203 188 174 159 145


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285 270 256 242 228 213 199 185 171 156 142

280 266 252 238 224 210 196 182 168 154 140

275 261 247 233 220 206 192 178 165 151 137

270 265 243 229 216 202 189 175 162 148 135

265 251 238 225 212 198 185 172 159 145 132

260 247 234 221 208 195 182 169 156 143 130

255 242 229 216 204 191 178 165 153 140 127

250 237 225 212 200 187 175 162 150 137 125

245 232 220 208 196 183 171 159 147 134 122

240 228 216 204 192 180 168 156 144 132 120

235 223 211 199 188 176 164 152 141 129 117

230 218 207 195 184 172 161 149 138 126 115

225 213 202 191 180 168 157 146 135 123 112

220 209 195 187 176 165 154 143 132 121 110

215 204 193 182 172 161 150 139 129 118 107

210 199 189 178 168 157 147 136 126 115 105

205 194 184 174 164 153 143 133 123 112 102

200 190 180 170 160 150 140 130 120 110 100

195 185 175 165 156 146 136 126 117 107 97

190 180 171 161 152 142 133 124 114 104 95

185 175 166 157 148 138 129 120 111 101 92

180 171 162 153 144 135 126 117 108 99 90

175 166 157 148 140 131 122 113 105 96 87

170 161 153 144 136 127 119 110 102 93 85

165 156 148 140 132 123 115 107 99 90 82

160 152 144 136 128 120 112 104 96 88 80

155 147 139 131 124 116 108 100 93 85 77

150 142 135 127 120 112 105 97 90 82 75

145 137 130 123 116 108 101 94 87 79 72

140 133 126 119 112 105 98 91 84 77 70

135 128 121 114 108 101 94 87 81 74 67

130 123 117 110 104 97 91 84 78 71 65

125 118 112 106 100 93 87 81 75 68 62

120 114 108 102 96 90 84 78 72 66 60

115 109 103 97 92 86 80 74 69 63 57

110 104 99 93 88 82 77 71 66 60 55105 99 94 89 84 78 73 68 63 57 52

100 95 90 85 80 75 70 65 60 55 50


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Documents

3rd Edition Summer Conditioning Packet 2012