EDWARD WATERS COLLEGETIGERS

STRENGTH AND CONDITIONING2018

DEVELOPED BY: MARCUS RICHARDSON, HEAD STRENGTH & CONDITIONING COACH

EDWARD WATERS COLLEGEM.richardson@ewc.edu Phone: 305-810-7945

Total Body Conditioning! This is the best way to describe our program to you. As you read this Manual you will be able to understand all the factors that go into your physical and mental preparation to become a successful member of the Tiger Football Team. Our program is not just about lifting Weights you must be able to blend all aspects of our program for you to reach your greatest potential as a Tiger Football Player.

NutritionFlexibility

Skill DevelopmentAerobic Anaerobic Conditioning

Strength PowerTotal Body Conditioning

Explosive Power PlyometricsRest & Recovery

Remember, Champions are made when no one is watching.

BOTTOM LINE.

Anthropometric M easurem ents

1. Height, Weight

2. Body Fat %

1.1. Three Sites – Chest, Abdominal and Thigh

1.1. Jackson Pollock - Formula

Flexibility – Sit-in Reach Test – 2 attempts

Explosive Power

1. Long Jump – 2 attempts

2. Vertical – 2 attempts

STRENGTH

Cleans – 1 Rep Max (1RM)

Bench – 1 Rep (1RM)

Squat – 1 Rep (1 RM)

Agility – Full Court Suicide (300 Yard Shuttle) – 2

Must be completed in time specified by your position group

3. Speed – 40 Yard Dash – 2 trials

Gassers-Sideline to Sideline of a standard football field

Skill Positions 38, 40, 42, 44, 44, 43

OL/DL 42, 44, 46, 47, 47, 46

APPROACH LIKE A PRO

These workouts are broken down to be “2 a Day” formats. Your lift and

conditioning should be done early in the am before noon but while sun is out. We

are aiming to acclimate your body to the conditions you will play and practice in.

The second workout or “specifics” workout should be done in the evening closer to

sunset for intensity purposes. Specifics fall under the plyometric, cone drills,

agility training, starting on page 5 and 21. Take them serious, work with intensity

and increase each by one repetition each day.

Uphill and Downhill running is a great way to increase stamina and increase

speed. (We all need to be faster regardless of position.) If you are able to do this,

you should do this in the afternoon and only on upper body push and pull days. DO

NOT RUN HILLS ON LOWER BODY DAYS!

All lift names are standard and you should have general knowledge of.

“Jammers” (can be found on YouTube and / or google for visual and explanatory

purposes). Tbar Row, Landmine Row are also names used for this movement. All

other lifts are the standard movements that you should have done at some point in

your career thus far.

FOOTWORK:

We are training for the ultimate advantage, so we do prioritize STRENGTH and POWER. “Our kinda guys” crush it in the weight room but that does not matter if they cannot transfer that horsepower to the field. Our athletes perform footwork drills that reinforce proper biomechanics and movement patterns so they can utilize those gains when sprinting, decelerating and changing directions.

These movements should be done 2-3 times per week.Make sure you are in a Football position (Hips low, Knees Bent, chest forward and up). These movements should be done at the highest intensity 100% and only have 1-1.30min rest. Do all these movements and 2-3 rounds in the elements you will play in (outside).

Four Cone Agility (Box Agility) 8yard x 8 yards

3 Cone Agilities (5yard x 5yard box)

Ladder Run (Two 10yardx10yard boxes)

1 Rep Max Percentage Chart1 Rep Max (Top red box)

Reps (in red on left) Coincide with weight (lbs- in black on right)

We begin every weight session with

Torso/Core work. Begin EVERY workout in this methodology as such. Approach with seriousness and intensity. 45Lbs for OL/ DL and 35Lbs for Skill Position.

TAKE PRIDE IN THE GRIND

LEAD IN: WARMUPLEAD OUT: CORE / TORSO WORKWALL CHART: PERCENTAGE 1 RM FOR LIFTCONDITIONING: STANDARD OLYMPIC TRACK (400M)

OR FOOTBALL FIELD (100 YRDS)PLYOMETRIC WORK: WILL BE OPTIONS LISTED AT BOTTOM OF (LAST PAGE) OF LIFT.

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

TIGER FOOTBALLDAILY WORKOUT SCHEDULE JULY 4TH WEEK: MONDAY,

JULY 2-FRIDAY, JULY 6

The Entire Week is a REST WEEK, If you would like to continue to lift, repeat Week 6

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

REMEMBER CELEBRATION IN MODERATION!!!!!!!

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

Lead In and Lead Out E xercises! Bench Crunch (and twisting)

1. Place feet onto a bench, keeping knees at 90 degree angle.

2. Using weight at chest, crunch upwards using abdominals to lift shoulder blades off the ground.

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

! Hanging Leg Raises1. Using chin up bar, hang from the top with legs straight down.

2. Pull knees up to the chest using abdominal muscles.

! Hips Ups1. Grab stationary object with both hands. Lift legs together to toes are overhead.

2. Using abdominals left hips off of ground or bench. Keep legs straight throughout exercise.

! Inch Worm1. Start on feet, bent over with hands touching the ground in front of feet.

2. Walk hand over hand outwards until body is fully extended and then inch by inch walk the feet back in the original position.

! In the “V”1. Lie on backs with legs in the air and spread like a “V”

2. Crunch upwards into the “V” using, making sure shoulder blades come off ground.

! Isometric 8’s1. Have a partner use a weight belt to strap feet to the ground. Lie back at 45 degrees.

2. Partner throws medicine ball 8 times to the left, to the right, chest pass, and then overhead for a total of 32 reps.

! Jacknife (and single leg)1. Lie on back with legs straight up at 90 degrees.

2. Use abdominals to crunch body upwards making so that hands touch the toes.

! Leg Raises1. Lie on the floor with legs straight out and arms at your side.

2. Keeping legs straight, left them upwards until they reach a 90 degree angle.

! Obliques

1. Lie on ground with right ankle crossed over left knee.

2. With left arm crossed behind head, come up and touch the left elbow to the right knee.

3. Continue to do this to both sides.

! Push Pull1. Lie on back with arms at sides and legs straight out in front of you 6’’ off the ground.

2. Slowly bring the right knee to the chest. Next bring the left knee to the chest while pushing the right knee back out. Perform slowly.

! Russian Twist1. Sit on the floor with legs straight out and body leaning back slightly.

2. Using a weight held straight out in front of you, twist torso to the right and hold for 1 second.

3. Twist back to the center and hold, and twist to the left and hold. This is one rep

! Throw Downs1. Partner is needed. Lie flat on back and hold onto standing partners ankles behind your head.

2. Lift legs as explosively as possible towards partner while keeping knees locked.

3. Partner will then throw legs back down forcefully, and you bring them back up explosively.

! Tic Tac Toe1. Partner is needed. Sit on the floor with legs off the ground and body leaning back slightly.

2. Partner throws medicine ball to the side and you touch the floor with it on the right, left, right, and throw it back. This is one rep.

! Torso Training1. There are four positions and you hold each for the allotted time with body in a straight line.

2. Position one is push up position, but on elbows. Second position is the same but on the right side. Third position is on the left side. And the last position is lying on the stomach with arms and legs off the ground.

! Tuck Jumps1. Standing in place, jump as explosively as possible bringing knees to chest.

! V- Ups1. Lie on back with arms fully extended above head.

2. Use abdominals to lift arms and legs up simultaneously to have hands touch feet at the top.

Conditioning E xercises

! 110 Yard Striders (and backward striders)1. Start at goal line and run at about 50 percent for first 40 yards emphasizing long strides.

2. Increase speed to 75 percent for the next 40 yards.

3. Finish the last 30 yards at 90 percent of full running speed.

! 30 Yard Ladder 1. Start on the goal line, run to the 5 yards line and touch with right hand, return to goal line and touch with the left hand.

2. Continue this pattern at 5 yard increments until finished with the 30 yards.

! Build Ups1. Start by skipping for 20 yards, then stride for 10 yards, then spring for 20 yards, and glide for 20.

! Descending Ladder Sprints1. Start by running for 50 yards, turning and coming back for 40 yards, then turn back and run for 30 yards, then turn back for 20 yards, again turn back and run for 10 yards, and finish by turning back and running for the final 5 yards.

! Flying 60’s1. Start at the goal line, start running building up speed for first 20 yards.

2. Be at a full speed sprint for the next 40 yards.

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

! L- Drill1. Set up three cones in the shape of an “L”.

2. Starting at the end of the “L”, sprint to the second cone, turn and sprint to the top of the “L”, turn and sprint back to the second cone, turn and sprint back to the beginning.

! Pro Agility1. Start with hand on the line, turn and sprint touching the line with right hand, then turn and sprint touching the line with left hand, and finishing through the starting line again.

! Resisted Running, Hills 1. Use a harness or sport cords if available, if not use an incline to run against

resistance.

! Skip, Sprint 1. Start by skipping specified distance, then sprint for the specified distance.

Sprints

1. Start in position stance. Explode off the line and use good running form during the sprint.

Sprint, Stride, Sprint1. Start by sprinting, then stride for the distance, then sprint again to finish the drill.

Starts1. Start in sprinter’s stance. Explode off the line and use good running form during the sprint.

Stride, Sprint, Stride1. Start by striding, then sprint for the distance, then stride again to finish the drill.

Triangle Drill1. Start at the first cone and sprint to cone 2, then backpedal to cone 3, the slide back to cone 1.

3 Cone Wheel1. Start at the first cone and sprint to cone 2, then sprint to cone 3 then sprint forward and backpedal back.

4 Cone Drill1. Start at the first cone and sprint to cone 2, then shuffle to cone 3, then backpedal to cone 4, and finish by shuffling back to cone 1.

Upper Body Sprints1. Sit on the ground with legs straight out in front. 2. Using only arms, simulate running

motion keeping elbows locked and using shoulders. 3. Do not cross your body with your arms, keep them in a straight line.

Plyometric WorkoutsPlyo Square1. Stay in an athletic position while doing plyos, keeping knees bent and on balls of feet.

2. When jumping, use quick motions making sure not to slide and stay off of the lines.

3. Jump as quick and as accurately as possible and follow workout patterns.

4. If foam blocks are not available, use cones or other substitute.

5. O-Line and D-Line do not do 1 foot jumps or more than 2 foam blocks.

WALL CHART

WEEK 1

BENCH 4X 15,15,12,10INCLINE 3X 15, 12,10SQUAT 4X 15,12, 12, 8POWER CLEAN 4x 12, 8, 4, 4INCLINE 4x 12

WEEK 2 REPEAT WEEK 1 NUMBERS TRY TO COMPLETE EVERY REP

WEEK 3BENCH 4 X 12. 10. 8. 6 INCLINE 3 X 12. 10. 8 SQUAT 4 X 12.10. 8. 8POWERCLEAN 4 X 10. 8. 6. 6

WEEK 4BENCH 4 X 10. 8. 6. 6INCLINE 3 X 8. 8. 8SQUAT 4 X 10. 10. 8. 6POWERCLEAN 4 X 8. 8. 6. 6

WEEK 5BENCH 4 X 10. 6. 6. 4INCLINE 3 X 8. 8. 6SQUAT 4 X 10. 8. 8. 6POWERCLEAN 4 X 8. 6. 4. 4

WEEK 6BENCH 4 X 10. 10. 4. 2INCLINE 3 X 8. 6. 6.SQUAT 4 X 15. 10. 3. 3.POWERCLEAN 4 X 8. 6. 6. 6

JULY 4TH WEEK REPEAT WEEK 6

REESTABLISH YOUR STRENGTHWEEK 8BENCH 4 X 12. 8. 6. 6INCLINE 3 X 8. 8. 8SQUAT 4 X 12. 8. 8. 8POWERCLEAN 4 X 10. 10. 8. 8

WEEK 9 START INCREASING CONDITIONING AS MUCH AS YOU CAN STANDBENCH 4 X 6. 6. 6. 4INCLINE 4 X 6. 6. 4. 4SQUAT 4 X 8. 8. 6. 4

POWERCLEAN 4 X 6. 6. 6. 4

WEEK 10 (3 DAY LIFTS / DELOADING) BENCH 4 X 6. 6. 4. 4INCLINE 3 X 6. 6. 6 SQUAT 4 X 6. 4. 3. 3.POWERCLEAN 4 X 4. 4. 4. 3

WEEK 11 (3 DAYS DELOADING)BENCH 4 X 2. 2. 2. 1INCLINE 3 X 4. 3. 2SQUAT 4 X 4. 3. 3. 1POWERCLEAN4 X 4. 3. 2. 1

WALL CHART GUIDE: The following is a gu ide to help you

understand how reps correlate to percentage .

Numbers below indicate number of reps

(15-12/ 12-10/ 10-8/ 8-6/ 6-4/ 4-3/ 3-2/ )

100 % 1 Rep Max95 % 2 Reps90 % 3 Reps85% 4 Reps80 % 6 Reps75 % 8 Reps70% 10 Reps65% 12 Reps

W eeks 1 and 2 is treated a s Basic introduction to lifts and technique n eed s to be perfect

70% 1RM Week 1-2Bench 15-12

Incline 15- 12

Squat 15- 12

Power Cleans 15- 12

Close Grip Bench Press 15- 12

W eeks 3 and 4 is where w e are com pleting every rep, building endurance... think 4th qtr.

75% 1RM Week 3-4 Hypertrophy / StrengthBench 12-10

Incline 12- 10

Squat 12- 10

Power Cleans 12- 10

Close Grip Bench Press 12-10

Week 5 and 6, you should feel it, those last 2 or 3 reps m ust be com pleted with a spotter and intense.

80% 1RM Week 5-6Bench 10-8

Incline 10-8

Squat 10-8

Power Cleans 10-8

Close Grip Bench Press 10-8

Week 7 REST but take your caloric intake, and food you eat seriously

85% 1RM Week 6 RepeatBench 8-6

Incline 8-6

Squat 8-6

Power Cleans 8-6

Close Grip Bench Press 8-6

Week 8, Reintroduce yourself to the early m ornings and long days, you should feel the recovery w eek in the lift.

85% 1RM Week 7-8Bench 6

Incline 6-4

Squat 6-4

Power Cleans 6-4

Close Grip Bench Press 6-4

Trying to maximize output, every rep (spotted). Energy levels should be through the roof.

90% 1RM Week 9-10Bench 4-3

Incline 4-3

Squat 4-3

Power Cleans 4-3

Close Grip Bench Press 4-3

Be sm art and g e t ready for your arrival to cam pus and p resea so n training cam p!

NutritionDiet and Nutrition is 70% of the battle. You Must Eat. Eat often, Eat Clean, and Be

Smart about your meal selections.

HYDRATION

! Gulp don’t sip. You should hydrate 4 to 5 seconds at a time of constant drinking.! 1 to 2% of dehydration can inhibit physical and mental performance.! 2-3 cups of water 2-3 hours before competition. And 1-2 15mins before start of

practice.! During 1 cup every 15 mins.! 2-3 cups immediately after.! It’s a process, hydrate all day. Not just at practice.! You should be working toward completing a gallon and a half of water a day.! The first gallon should be a mix of water, Gatorade/PowerAde and coconut water

(Optional) to ensure the replenishing of electrolytes from the morning lift and conditioning. The last gallon can be water only and needs to be completed by 6-7PM to allow the body to properly excrete waste before bed.

EFFECTS of DEHYDRATION

Increased risk of injury- fluid in muscles, soreness.Physical and mental fatigue, headaches, thirst and dry mouth.Nausea, Muscle cramps, reduced hand eye coordination, dizziness, joint pain.

CHECK YOUR URINEColor of lemonade GOOD, DARK (apple juice) BAD..5 To 1 oz per pound of weight of sweat lost, needs to be replenished by Gatorade and water.

EATING

Eat every 2-4 hours (clean- nothing fried or greasy,Energy, Focus, stamina, endurance, memory, better sleep are all the benefits of a

healthy and balanced diet.

PROTEIN- repairs damaged muscle, immune system.

Seafood- Seafood is an excellent source of protein because it's usually low in fatWhite-Meat Poultry.

Milk, Cheese, and Yogurt.EggsBeansPork TenderloinSoyLean Beef

Prep, PlanningGet up early- so go to bed early, prepare meals. NO FAST FOOD

! Carry healthy nutrient rich snacks with you- whole grain crackers with peanut butter, almonds, bananas, pinto beans, boiled eggs, and canned tuna. Fruits. Tomatoes.

Carbs Are Your Fuel.You would never put regular gas in a Lamborghini, Treat your body as such!

! Eats carbs at breakfast to restore glycogen depleted during sleep.! Eat carbs 3-4 hours before competition. (good carbs)! Have a low sugar carb snack 1-2 hours before competition.! Workouts that last longer than 60 mins needs an electrolyte based drink.

PowerAde, Gatorade.! Pig out after with heavy carb meal. Lunch / Mid-day

DO NOT PIG OUT BEFORE BED

Colorful salads: **** different minerals and macronutrients****

STAY AWAY FROM: Fried meat, beef, lamb, ribs, bacon, hot dogs, pork chops salami, sausage.White bread, pastries, sugary cereal. Butter, ranch dressing, cream cheese sour cream.

STRETCHES (Each muscle – 3 mins)

! Open Chain -(iso) 15-20 max, while closed chain (both feet) longerShould be able to reach past your toes.

! Before practice, after practice, after or in the (hot) shower- cold muscles don’t stretch, they tear.

! Soreness when warming up. Dehydration. And muscle stiffness.! Closed chain stretches. Both feet not one at a time.! Don’t hold stretches for longer than 15 seconds. Loss of muscle hypoxia (lowered

oxygen tension)