SummerManual

8/12/2019 SummerManual

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EU CRUS DERFOOTB LL

2013 STRENGTH &CONDITIONING MANUAL

Do not be deceived: God is not mocked,for whatever one sows, that will he also reap.

Galatians 6:7


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Crusaders:

We had an awesome off-season and great spring practices. We have seentremendous gains in the weight room and on the field as a team! The staff isextremely excited about what both the returners and newcomers will bring to

this program next season.

It is critical that you continue to prepare yourself for the demands of the 2013Season. Focus this summer to continue to make huge gains as you head intoFall Camp. Do not let all of the hard work you put into this spring go to waste!

Push yourself every day to complete the lifting and conditioning with greateffort and intensity. Your work ethic and mental focus for the next twelveweeks will lay the foundation for your success. Take advantage of everyopportunity to improve. Make it your goal to report in the best condition ofyour life.

We will hold a conditioning test during the first few days of camp. Those whofail the conditioning test will be required to extra conditioning and bereprimanded! DO NOT TAKE THIS SUMMER PROGRAM LIGHTLY- OURSUCCESS AS A TEAM DEPENDS ON YOUR INDIVIDUAL COMMITMENT!

Have a great summer and call me at (417) 599-1247 if you have anyquestions or concerns.

God Bless and Go Crusaders,

Ben BlakeHead Strength Coach


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T BLE OF CONTENTSIntroductory Letter.... i

Table of Contents.......1

2013 Schedule ............................................ 2

Monthly Calendar..........3

May 3

June 4

July. 5

August.... 5

Abbreviation Page........................................................ 6

Weight Percentage Chart............................................ 7

Weekly Summer Lifting......... 9

Max Out Sheet10

Week 1 11

Week 2 12

Week 3 13

Week 4 14

Week 5 15Week 6 16

Week 7 17

Week 8 18

Week 9 19

Week 10.. 20

Week 11.. 21

Week 12.. 22

Conditioning Notes...... 23

Warm-Up.....24

Sprint Drills. 27

Plyometrics Drills34

Speed Trainer Drills38

Agilities Drills. 43

Weekly Summer Conditioning51

Test Out Sheet.. 52

Week 1.53

Week 2.54

Week 3.55

Week 4.56

Week 5.57

Week 6.58Week 7.59

Week 8.60

Week 9.61

Week 10...62

Week 11...63

Week 12............................64


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CRUSADER FOOTBALL

2013 SCHEDULE

Date Opponent Time

Sept 14 @ Kansas Wesleyan TBA

Sept 21 @ Avila University 6:00pm

Sept 28 MidAmerica Nazarene U. 6:00pm

Oct 5 Culver-Stockton College 1:30pm

Oct 12 @ Central Methodist Univ. 1:00pm

Oct 19 @ Missouri Valley College 1:00pm

Oct 26 * Graceland University 1:30pm

Nov 2 @ Baker University 1:00pm

Nov 9 @ Peru State College 1:00pm

Nov 16 ^ Benedictine College 1:30pm

* Homecoming

^ Senior Day

GO CRUSADERS!


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SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

AY 5

REST

MAY 6

WEIGHTS

MAY 7

CONDITIONING

*1stSUMMER

SESSION BEGINS

MAY 8

WEIGHTS

MAY 9

CONDITIONING

MAY 10

WEIGHTS

*LAST DAY TO ADD

1stSESSION CLASS

MAY 11

AY 12 MAY 13

WEIGHTS

MAY 14

CONDITIONING

MAY 15

WEIGHTS

MAY 16

CONDITIONING

MAY 17

WEIGHTS

MAY 18

AY 19 MAY 20

WEIGHTS

MAY 21

CONDITIONING

MAY 22

WEIGHTS

MAY 23

CONDITIONING

MAY 24

WEIGHTS

MAY 25

AY 26 MAY 27

WEIGHTS

*MEMORIAL DAYNO TEAM WEIGHTS

MAY 28

CONDITIONING

MAY 29

WEIGHTS

MAY 30

CONDITIONING

MAY 31

WEIGHTS

JUNE 1


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NE 2 JUNE 3

WEIGHTS

JUNE 4

CONDITIONING

JUNE 5

WEIGHTS

JUNE 6

CONDITIONING

JUNE 7

WEIGHTS

*FINAL EXAMS FOR

1stSESSION CLASSES

JUNE 8

NE 9 JUNE 10

WEIGHTS

* 2ndSUMMER

SESSION BEGINS

JUNE 11

CONDITIONING

JUNE 12

WEIGHTS

JUNE 13

CONDITIONING

JUNE 14

WEIGHTS

JUNE 15

NE 16 JUNE 17

WEIGHTS

JUNE 18

CONDITIONING

JUNE 19

WEIGHTS

JUNE 20

CONDITIONING

JUNE 21

WEIGHTS

JUNE 22

NE 23 JUNE 24

WEIGHTSMAXOUT DAY

JUNE 25

CONDITIONING

*JULY SUMMER

SESSION BEGINS

JUNE 26

WEIGHTSMAXOUT DAY

JUNE 27

CONDITIONING

JUNE 28

WEIGHTSMAXOUT DAY

JUNE 29


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LY 15EST

LY 7

JULY 8

WEIGHTS

JULY 9

CONDITIONING

JULY 10

WEIGHTS

JULY 11

CONDITIONING

*FINAL EXAMS 2nd

SESSION CLASSES

JULY 12

WEIGHTS

JULY 13

LY 14 JULY 15

WEIGHTS

JULY 16

CONDITIONING

JULY 17

WEIGHTS

JULY 18

CONDITIONING

JULY 19

WEIGHTS

JULY 20

REST

LY 21 JULY 22

WEIGHTS

JULY 23

CONDITIONING

JULY 24

WEIGHTS

JULY 25

CONDITIONING

JULY 26

WEIGHTS

JULY 27

REST

LY 28 JULY 29

WEIGHTS

JULY 30

CONDITIONING

JULY 31

WEIGHTS

AUGUST 1

CONDITIONING

AUGUST 2

WEIGHTS

AUGUST 3

REST


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Abbreviation Page

PCFPower Clean From Floor

PCHPower Clean From Hang

SCFSquat Clean From Floor

SCHSquat Clean From Hang

SSNFSquat Snatch From Floor

SSNHSquat Snatch From Hang

PSNFPower Snatch From Floor

PSNFPower Snatch From Hang

FSFront Squat

OHSOver Head Squat

PPPush Press

PJPush Jerk

SPJSplit Jerk

ALTAlternate

BBBar Bell

DBDumb Bell

INCIncline

BCHBench

SQTSquat

PRSPress

SLSingle Leg

SASingle Arm

SN BalSnatch Balance

SSSuper Set

+ - This Means There Is A Separate Move Incorporated

RDLRomanian Dead Lift (Reverse Dead Lift)

FFloor

H - Hang

BKBelow Knee

AKAbove Knee

MMachine

TJTuck Jump

MBMed Ball

RetroReverse

BJBox Jump


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LBS PER

40% 45% 50% 55% 60% 65% 70% 75% 80% 85% 90% 95% 100% 105% 110%

50 20 25 25 30 30 35 35 40 40 45 45 50 50 55 55

55 25 25 30 35 35 40 40 45 45 50 50 55 55 60 65

60 25 30 30 35 40 40 45 45 50 55 55 60 60 65 70

65 30 30 35 40 40 45 50 50 55 60 60 65 65 70 75

70 30 35 35 40 45 50 50 55 60 60 65 70 70 75 80

75 30 35 40 45 45 50 55 60 60 65 70 75 75 80 85

80 35 40 40 45 50 55 60 60 65 70 75 80 80 85 90

85 35 40 45 50 55 60 60 65 70 75 80 85 85 90 9590 40 45 45 50 55 60 65 70 75 80 85 90 90 95 100

95 40 45 50 55 60 65 70 75 80 85 90 95 95 100 105

100 40 45 50 55 60 65 70 75 80 85 90 95 100 105 110

105 45 50 55 60 65 70 75 80 85 90 95 100 105 115 120

110 45 50 55 65 70 75 80 85 90 95 100 105 110 120 125

115 50 55 60 65 70 75 85 90 95 100 105 110 115 125 130

120 50 55 60 70 75 80 85 90 100 105 110 115 120 130 135

125 50 60 65 70 75 85 90 95 100 110 115 120 125 135 140

130 55 60 65 75 80 85 95 100 105 115 120 125 130 140 145

135 55 65 70 75 85 90 95 105 110 115 125 130 135 145 150

140 60 65 70 80 85 95 100 105 115 120 130 135 140 150 155

145 60 70 75 80 90 95 105 110 120 125 135 140 145 155 160

150 60 70 75 85 90 100 105 115 120 130 135 145 150 160 165155 65 70 80 90 95 105 110 120 125 135 140 150 155 165 175

160 65 75 80 90 100 105 115 120 130 140 145 155 160 170 180

165 70 75 85 95 100 110 120 125 135 145 150 160 165 175 185

170 70 80 85 95 105 115 120 130 140 145 155 165 170 180 190

175 70 80 90 100 105 115 125 135 140 150 160 170 175 185 195

180 75 85 90 100 110 120 130 135 145 155 165 175 180 190 200

185 75 85 95 105 115 125 130 140 150 160 170 180 185 195 205

190 80 90 95 105 115 125 135 145 155 165 175 185 190 200 210

195 80 90 100 110 120 130 140 150 160 170 180 190 195 205 215

200 80 90 100 110 120 130 140 150 160 170 180 190 200 210 220

205 85 95 105 115 125 135 145 155 165 175 185 195 205 220 230

210 85 95 105 120 130 140 150 160 170 180 190 200 210 225 235

215 90 100 110 120 130 140 155 165 175 185 195 205 215 230 240

220 90 100 110 125 135 145 155 165 180 190 200 210 220 235 245

225 90 105 115 125 135 150 160 170 180 195 205 215 225 240 250

230 95 105 115 130 140 150 165 175 185 200 210 220 230 245 255

235 95 110 120 130 145 155 165 180 190 200 215 225 235 250 260

240 100 110 120 135 145 160 170 180 195 205 220 230 240 255 265

245 100 115 125 135 150 160 175 185 200 210 225 235 245 260 270

250 100 115 125 140 150 165 175 190 200 215 225 240 250 265 275

255 105 115 130 145 155 170 180 195 205 220 230 245 255 270 285

260 105 120 130 145 160 170 185 195 210 225 235 250 260 275 290

265 110 120 135 150 160 175 190 200 215 230 240 255 265 280 295

270 110 125 135 150 165 180 190 205 220 230 245 260 270 285 300

275 110 125 140 155 165 180 195 210 220 235 250 265 275 290 305280 115 130 140 155 170 185 200 210 225 240 255 270 280 295 310

285 115 130 145 160 175 190 200 215 230 245 260 275 285 300 315

290 120 135 145 160 175 190 205 220 235 250 265 280 290 305 320

295 120 135 150 165 180 195 210 225 240 255 270 285 295 310 325

300 120 135 150 165 180 195 210 225 240 255 270 285 300 315 330

305 125 140 155 170 185 200 215 230 245 260 275 290 305 325 340

310 125 140 155 175 190 205 220 235 250 265 280 295 310 330 345

315 130 145 160 175 190 205 225 240 255 270 285 300 315 335 350

320 130 145 160 180 195 210 225 240 260 275 290 305 320 340 355


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LBS PER

40% 45% 50% 55% 60% 65% 70% 75% 80% 85% 90% 95% 100% 105% 110%

325 130 150 165 180 195 215 230 245 260 280 295 310 325 345 360

330 135 150 165 185 200 215 235 250 265 285 300 315 330 350 365

335 135 155 170 185 205 220 235 255 270 285 305 320 335 355 370

340 140 155 170 190 205 225 240 255 275 290 310 325 340 360 375

345 140 160 175 190 210 225 245 260 280 295 315 330 345 365 380

350 140 160 175 195 210 230 245 265 280 300 315 335 350 370 385

355 145 160 180 200 215 235 250 270 285 305 320 340 355 375 395

360 145 165 180 200 220 235 255 270 290 310 325 345 360 380 400

365 150 165 185 205 220 240 260 275 295 315 330 350 365 385 405

370 150 170 185 205 225 245 260 280 300 315 335 355 370 390 410375 150 170 190 210 225 245 265 285 300 320 340 360 375 395 415

380 155 175 190 210 230 250 270 285 305 325 345 365 380 400 420

385 155 175 195 215 235 255 270 290 310 330 350 370 385 405 425

390 160 180 195 215 235 255 275 295 315 335 355 375 390 410 430

395 160 180 200 220 240 260 280 300 320 340 360 380 395 415 435

400 160 180 200 220 240 260 280 300 320 340 360 380 400 420 440

405 165 185 205 225 245 265 285 305 325 345 365 385 405 430 450

410 165 185 205 230 250 270 290 310 330 350 370 390 410 435 455

415 170 190 210 230 250 270 295 315 335 355 375 395 415 440 460

420 170 190 210 235 255 275 295 315 340 360 380 400 420 445 465

425 170 195 215 235 255 280 300 320 340 365 385 405 425 450 470

430 175 195 215 240 260 280 305 325 345 370 390 410 430 455 475

435 175 200 220 240 265 285 305 330 350 370 395 415 435 460 480

440 180 200 220 245 265 290 310 330 355 375 400 420 440 465 485

445 180 205 225 245 270 290 315 335 360 380 405 425 445 470 490

450 180 205 225 250 270 295 315 340 360 385 405 430 450 475 495

455 185 205 230 255 275 300 320 345 365 390 410 435 455 480 505

460 185 210 230 255 280 300 325 345 370 395 415 440 460 485 510

465 190 210 235 260 280 305 330 350 375 400 420 445 465 490 515

470 190 215 235 260 285 310 330 355 380 400 425 450 470 495 520

475 190 215 240 265 285 310 335 360 380 405 430 455 475 500 525

480 195 220 240 265 290 315 340 360 385 410 435 460 480 505 530

485 195 220 245 270 295 320 340 365 390 415 440 465 485 510 535

490 200 225 245 270 295 320 345 370 395 420 445 470 490 515 540

495 200 225 250 275 300 325 350 375 400 425 450 475 495 520 545500 200 225 250 275 300 325 350 375 400 425 450 475 500 525 550

505 205 230 255 280 305 330 355 380 405 430 455 480 505 535 560

510 205 230 255 285 310 335 360 385 410 435 460 485 510 540 565

515 210 235 260 285 310 335 365 390 415 440 465 490 515 545 570

520 210 235 260 290 315 340 365 390 420 445 470 495 520 550 575

525 210 240 265 290 315 345 370 395 420 450 475 500 525 555 580

530 215 240 265 295 320 345 375 400 425 455 480 505 530 560 585

535 215 245 270 295 325 350 375 405 430 455 485 510 535 565 590

540 220 245 270 300 325 355 380 405 435 460 490 515 540 570 595

545 220 250 275 300 330 355 385 410 440 465 495 520 545 575 600

550 220 250 275 305 330 360 385 415 440 470 495 525 550 580 605

555 225 250 280 310 335 365 390 420 445 475 500 530 555 585 615

560 225 255 280 310 340 365 395 420 450 480 505 535 560 590 620565 230 255 285 315 340 370 400 425 455 485 510 540 565 595 625

570 230 260 285 315 345 375 400 430 460 485 515 545 570 600 630

575 230 260 290 320 345 375 405 435 460 490 520 550 575 605 635

580 235 265 290 320 350 380 410 435 465 495 525 555 580 610 640

585 235 265 295 325 355 385 410 440 470 500 530 560 585 615 645

590 240 270 295 325 355 385 415 445 475 505 535 565 590 620 650

595 240 270 300 330 360 390 420 450 480 510 540 570 595 625 655

600 240 270 300 330 360 390 420 450 480 510 540 570 600 630 660


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CRUS DER FOOTB LLWEIGHT LIFTING SECTION


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Crusaders,Welcome to the Crusader Family. We are glad that you have

chosen us to continue your academic and athletic career. Now is animportant time in your developmental stage as an athlete. Below isfour main lifts that I need you to get a TRUE one rep max on. Inorder to get this you must continue to add weight to the same core liftuntil failure. For bench start with a couple of warm-up sets and thenadd weight to each rep that you attempt. Make sure to get ample resttime between each rep to ensure recovery time. Make sure not toincrease the weight by too large of an amount that you do not get atrue max. i.e. do 185 then jump to 225 and miss. I dont want you tosay you did only 185 when you probably could have gotten 200 ormore but not 225. It is imperative that you get a true one rep max.

After you get your maxes use the weight chart in the manual to getthe amounts for each lift during you workout. If you have anyquestions feel free to contact me at the number below. You caneither mail your maxes back to me or email at the address below.

Good luck and work hard.

FLAT BENCH______________________________________

BACK SQUAT______________________________________

POWER CLEAN FLOOR______________________________


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EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3HYPERTROPHY WEEK #: 1 (5/8-5/10)

NOTES:BWT- Body WeightRPM- Rep MaxWDL- ADD WEIGHT TO BAR OR EXERCISE

MONDAY 5/6 BULK DEVELOPMENTWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xBACK SQUAT / BB 6X8 (55%___, 65%___, 75%___, 85%___, 85%___, 85%___)CLEAN RDL / BB 4X8 (85%___, 85%___, 85%___, 85%___)BICEP CURLS / BB + SKULL CRUSHER / BB 5X8EA (SS) (___, ___, ___, ___, ___)

LATERAL STEP-UPS / BB / NON ALT 3X6EA (35%___, 35%___, 35%___)LAT PULLDOWN / MULTI GRIP / M 5X8 (___, ___, ___, ___, ___)BENT OVER ROW / MULTI GRIP / BB + TWISTING SHOULDER PRESS / DB 5X8EA (___, ___,___, ___, ___

SLEDS: HIGH PUSH/ LOW PUSHLOW PULL/ RESISTANCE RUNNING

ABS: MULTI-POSITIONAL ABS 8X20WEDNESDAY 5/8 BULK DEVELOPMENTWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xINC BENCH / BB 6X8 (55%___, 65%___, 75%___, 85%___, 85%___, 85%___)FRONT SQUAT / BB 6X8 (55%___, 65%___, 75%___, 85%___, 85%___, 85%___)

SL BICEP CURLS / DB + TRICEP KICKBACKS / DB 5X8EA (___, ___, ___, ___, ___)SEATED SHOULDER PRESS / BB 5X8 (___, ___, ___, ___, ___)3-WAY SHOULDER / DB 4X8EA (___, ___, ___, ___)GOOD MORNINGS / BB 5X8 (___, ___, ___, ___, ___)

SLEDS: LUNGE & PRESS/ REV. PULLSIDE PULL EA WAY

ABS: INC PLANE 4-WAY 2X60SEC

FRIDAY 5/10 BULK DEVELOPMENTWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xBENCH PRESS 6X8 (55%___, 65%___, 75%___, 85%___, 85%___, 85%___)

SQUAT CLEAN & JERK + JERK 4X2EA (55%___, 60%___, 65%___, 70%___)FRONT LUNGE / BB 3X6EA (35%___, 35%___, 35%___)IN & OUT BICEP CURLS / DB + TWO HAND OH TRICEP EXT. / DB 5X8 (SS) (___, ___, ___, ___, ___)PULLOVERS / DB + SHRUGS / BB 5X8 (SS) (___, ___, ___, ___, ___)INC FLYS / DB 6X8 (___, ___, ___, ___, ___)3-WAY CALVE RAISES / DB 2X25EA (15 SLOW10 FAST) (___, ___, ___)

SLEDS: TIRE FLIP/ FARMER WALKLOW PUSH/ TEAM PUSH

ABS: MB ABS 1X20SIT-UP AND PUSH , SIDE-UPS , SEATED TWISTS , CRUNCH AND THROW , JUMP AND PASS , SIT-UP AND PASS


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NOTES:BWT- Body WeightRPM- Rep MaxWDL- ADD WEIGHT TO BAR OR EXERCISE

MONDAY 5/13 BULK DEVELOPMENTWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xBACK SQUAT / BB 7X8 (55%___, 65%___, 70%___, 75%___, 75%___, 75%___, 75%___)

FLY / DB 5X8 (___, ___, ___, ___, ___)PULL-UPS + DIPS 5X8 (SS) (___, ___, ___, ___, ___)SEATED SHOULDER PRESS / DB 7X8 (___, ___, ___, ___, ___, ___, ___)WALKING LUNGE / BB 3X8EA (40%___, 40%___, 40%___)DBL ARM BICEP CURL / DB + DBL ARM TRICEP KICKBACK / DB 5X8 (SS) (___, ___, ___, ___, ___)


ABS: MULTI-POSITIONAL ABS 8X20WEDNESDAY 5/15 BULK DEVELOPMENTWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x

INC BENCH / BB 7X8 (55%___, 65%___, 70%___, 75%___, 75%___, 75%___, 75%___)FRONT SQUAT / BB 7X8 (55%___, 65%___, 70%___, 75%___, 75%___, 75%___, 75%___)LAT PULLDOWN / C / ALT + BENT OVER LAT RAISE / DB 5X8EA (SS)LEG CURLS 2UP-1DN / M 6X8EA (___, ___, ___, ___, ___, ___)SL BICEP CURLS / DB + DIPS / DB 5X8EA (SS) (___, ___, ___, ___, ___)CLEAN RDL / BB 5X8 (95%___, 95%___, 95%___, 95%___, 95%___)


ABS: INC PLANE 4-WAY 2X60SECFRIDAY 5/17 BULK DEVELOPMENT

WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xBENCH PRESS 7X8 (55%___, 65%___, 70%___, 75%___, 75%___, 75%___, 75%___)BACK SQUAT / BB W-2 SEC PAUSE 7X8 (55%___, 65%___, 75%___, 85%x5___, 85%x5___,70%___, 70%___)SHRUGS / DB + 3-WAY SHOULDER 5X8EA (SS) (___, ___, ___, ___, ___)FRONT LUNGE / BB / NON ALT 5X8EA (35%___, 35%___, 35%___, 35%___, 35%___)CHEST PRESS / ALT / DB 5X8 (___, ___, ___, ___, ___)3-WAY CALVE RAISES / DB 1X25EA (15 SLOW10 FAST) (___, ___, ___)




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MONDAY 5/20 BULK DEVELOPMENTWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xBACK SQUAT / BB 5X7 (55%___, 65%___, 75%___, 85%x5___, 85%x5___) - SETS 4&5 DO 5 REPSSA ROW / DB + SEATED SHOULDER PRESS / BB 5X7EA (SS) (___, ___, ___, ___, ___)STATIC BICEP CURL / DB + 3-WAY SKULL CRUSHER / BB 4X8EA (SS)RETRO LUNGE / BB 4X7EA (40%___, 40%___, 40%___, 40%___)

GOODMORNING / BB 4X7 (___, ___, ___, ___)SNATCH RDL / BB 4X7 (95%___, 95%___, 95%___, 95%___)


ABS: MULTI-POSITIONAL ABS 8X20WEDNESDAY 5/22 BULK DEVELOPMENTWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xINC BENCH / BB 5X7 (55%___, 65%___, 75%___, 85%x5___, 85%x5___) - SETS 4&5 DO 5 REPSFRONT SQUAT / BB 5X7 (55%___, 65%___, 75%___, 85%x5___, 85%x5___) - SETS 4&5 DO 5 REPSSHRUGS / DB + UPRIGHT ROW / DB 5X7EA (SS) (___, ___, ___, ___, ___)

LEG CURLS 2UP-2DN / M 5X7 (___, ___, ___, ___, ___)PULL OVERS / DB + BENT OVER ROW / BB / ALT 5X7EA (SS) (___, ___, ___, ___, ___)LAT PULLDOWN/ M 5X7 (___, ___, ___, ___, ___)


ABS: INC PLANE 4-WAY 2X60SECFRIDAY 2/24 BULK DEVELOPMENTWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xBENCH PRESS 5X7 (55%___, 65%___, 75%___, 85%x5___, 85%x5___) - SETS 4&5 DO 5 REPSBICEP CURLS / BB + 1-ARM SIDE TRICEP PUSH-UP 7X7EA (SS) (___, ___, ___, ___, ___, ___, ___)

SL SQUAT / DB 4X7EA (40%___, 40%___, 40%___, 40%___)INC FLYS / DB / ALT + BENTOVER LAT RAISE / DB 5X7EA (___, ___, ___, ___, ___)SEATED SHOULDER PRESS / DB 5X7 (___, ___, ___, ___, ___)3-WAY CALVE RAISES / DB 1X25EA (15 SLOW10 FAST) (___, ___, ___)



NOTES:BWT- Body Weight

RPM- Rep Max / RDL- Romanian Dead lift(Stiff legged)WDL- ADD WEIGHT TO BAR OR EXERCISESL-SINGLE LEG


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MONDAY 5/27 BULK DEVELOPMENTWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xBACK SQUAT / BB 8X7 (55%___, 65%___, 75%___, 85%x5___, 85%x5___, 75%___, 75%___, 75%___)LAT PULLDOWN / ALT GRIP + UPRIGHT ROWS / BB 6X7EA (SS) (___, ___, ___, ___, ___, ___)BICEP CURL / DB + TRICEP PUSHDOWN / M 6X7EA (SS) (___, ___, ___, ___, ___, ___)CLEAN RDL / BB 5X7 (100%___, 100%___, 100%___, 100%___, 100%___)GOODMORINGS / BB 4X7 (___, ___, ___, ___)

LEG CURLS 2UP-1DN / M 6X7EA (___, ___, ___, ___, ___, ___)


ABS: MULTI-POSITIONAL ABS 8X20WEDNESDAY 5/29 BULK DEVELOPMENTWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xINC BENCH / BB 8X7 (55%___, 65%___, 75%___, 85%x5___, 85%x5___, 75%___, 75%___, 75%___)WALKING LUNGE / DB 5X7EA (45%___, 45%___, 45%___, 45%___, 45%___)SHOULDER SHRUGS / DB + 3-WAY SHOULDER / DB 6X7EA (SS) (___, ___, ___, ___, ___, ___)LEG CURLS 2UP-2DN / M 5X7 (___, ___, ___, ___, ___)FRONT STEP-UP / BB / ALT 5X6EA (45%___, 45%___, 45%___, 45%___, 45%___)UPRIGHT ROW / DB + LAT PULLDOWN / M 6X7EA


ABS: INC PLANE 4-WAY 2X60SECFRIDAY 5/31 BULK DEVELOPMENTWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xBENCH PRESS 8X7 (55%___, 65%___, 75%___, 85%x5___, 85%x5___, 75%___, 75%___, 75%___)FRONT SQUAT / BB 8X7 (55%___, 65%___, 75%___, 85%x5___, 85%x5___, 75%___, 75%___, 75___)IN & OUT HAMMER CURLS / DB + 3-WAY SKULL CRUSHERS / BB 6X7EA (___, ___, ___, ___, ___, ___)SA ROW / DB + SEATED SHOULDER PRESS / DB 6X7EA (SS) (___, ___, ___, ___, ___, ___)LAT PULLDOWN / ALT GRIP / M + UPRIGHT ROW / BB 6X7 (SS) (___, ___, ___, ___, ___, ___)3-WAY CALVE RAISES / DB 1X25EA (15 SLOW10 FAST) (___, ___, ___)




FRONT SQUAT MAX IS 70% OF YOUR SQUAT MAX.(EXAMPLE: IF YOUR SQUAT MAX IS 405 YOUR FRT. SQT. MAX IS 285) FOLLOW THEPRESCRIBED PERCENTAGES


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EU CRUSADERS FOOTBAL L WORKOUT- SUMMER 2013 - PHASE 3BASE WEEK #: 5 (6/3-6/7)

MONDAY 6/3 SPEED / EXPLOSIVEWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xSNATCH / F 6X2 (50%___, 60%___, 70%___, 75%___, 75%___, 75%___)BACK SQUAT 6X3 (50%___, 60%___, 70%___, 75%___, 75%___, 75%___)BENCH PRESS 6X5 (60%___, 70%___, 75%___, 75%___, 75%___, 75%___)SNATCH PULL / F 3X3 (85%___, 85%___, 85%___)

PULL-UP + DIP 3X8EA (SS) (___, ___, ___)SHOULDER PRESS / BB + LAT PULLDOWN / M 4X6EA (SS) (___, ___, ___, ___)


ABS: MULTI-POSITIONAL ABS 8X20WEDNESDAY 6/5 STRENGTHWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xPOWER CLEAN / F 6X2 (50%___, 60%___, 70%___, 75%___, 75%___, 75%___)CLEAN PULLS / F 3X3 (85%___, 85%___, 85%___)FRONT SQUAT 6X3 (50%, 60%___, 70%___, 75%___, 75%___, 75%___)

INC BENCH PRESS 6X5 (60%___, 70%___, 75%___, 75%___, 75%___, 75%___)SINGLE LEG SQUAT / BB 3X5EA (40%___, 45%___, 45%___)INC FLYS / DB + 3-WAY SHOULDER / DB 3X8EA (SS) (___, ___, ___)


ABS: INC PLANE 4-WAY 2X60SECFRIDAY 6/7 POWERWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xCLEAN & JERK / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SET (___, ___, ___, ___, ___) (_____BACK SQUAT / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EA CH SET (___, ___, ___, ___, ___) (_____

CLEAN PULL F/BK/AK 3X3EA (85%___, 85%___, 85%___)STRAIGHT ARM LAT PULLDOWN / M + INC CHEST PRESS / DB 4X8EA (SS) (___, ___, ___, ___)SL BENT OVER ROW / DB + SL SHOULDER PRESS / DB 4X6EA (SS) (___, ___, ___, ___)LEG CURL 2UP-1DN 3X6EA (___, ___, ___)




FRONT SQUAT MAX IS 70% OF YOUR SQUAT MAX.(EXAMPLE: IF YOUR SQUAT MAX IS 405 YOUR FRT. SQT. MAX IS 285)FOLLOW THEPRESCRIBED PERCENTAGES


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EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3BUILD WEEK #: 6 (6/10-6/14)

MONDAY 6/10 SPEED / EXPLOSIVEWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xSNATCH / F 8X2 (50%___, 60%___, 70%___, 80%___, 85%___, 85%___, 85%___, 85%___)FRONT SQUAT 6X3 (60%___, 75%___, 85%___, 85%___, 85%___, 85%___)BENCH PRESS 6X3 (60%___, 75%___, 85%___, 85%___, 85%___, 85%___)SNATCH PULL / F 4X3 (95%___, 95%___, 95%___, 95%___)

PULL-UP + DIP 4X8EA (SS) (___, ___, ___, ___)UP RIGHT ROW / DB + INC FLYS / DB 3X8EA (SS) (___, ___, ___)


ABS: MULTI-POSITIONAL ABS 8X20WEDNESDAY 6/12 STRENGTHWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xSQUAT CLEAN & JERK / F 8X2 (50%___, 60%___, 70%___, 80%___, 85%___, 85%___, 85%___, 85%___)CLEAN PULLS / F 4X3 (95%___, 95%___, 95%___, 95%___)BACK SQUAT 6X3 (60%, 75%___, 85%___, 85%___, 85%___, 85%___)

INC BENCH PRESS 6X3 (60%___, 75%___, 85%___, 85%___, 85%___, 85%___)SL BICEP CURL / BB + TRICEP KICKBACK / DB 4X8EA (SS) (___, ___, ___, ___)SL BENT OVER ROW / BB + NON ALT LATERAL STEP-UP / DB 4X8EA (SS) (___, ___, ___, ___)


ABS: INC PLANE 4-WAY 2X60SECFRIDAY 6/14 POWERWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xSNATCH / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MA X. ADD 20 LBS EACH SET (___, ___, ___, ___, ___) (_____)BENCH / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LB S EACH SET (___, ___, ___, ___, ___) (_____)

STEP-UP / ALT / BB + LAT PULLDOWN / ALT GRIP / M 4X8 (SS) (___, ___, ___, ___)3-WAY SHOULDER / DB + INC PRESS / DB / ALT 4X8EA (SS) (___, ___, ___, ___)SNATCH RDL / BB + SA ROW / DB 5X5EA (SS) (___, ___, ___, ___, ___)KNEELING LEG CURLS / PARTNER 5X8 (___, ___, ___, ___, ___)




FRONT SQUAT MAX IS 70% OF YOUR SQUAT MAX.(EXAMPLE: IF YOUR SQUAT MAX IS 405 YOUR FRT. SQT. MAX IS 285)FOLLOW THE PRESCRIBED PERCENTAGES


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EU CRUSADERS FOOTBAL L WORKOUT- SUMMER 2013- PHASE 3RECOVERY WEEK #: 7 (6/17-6/21)

MONDAY 6/17 SPEED / EXPLOSIVEWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xSPLIT SNATCH / F 4X2 (50%___, 60%___, 70%___, 70%___)FRONT SQUAT + (DB VJ 3X5) (___, ___, ___) 4X3 (60%___, 70%___, 70%___, 70%___)WALKING LUNGE / DB + SA LAT PULLDOWN / M 3X5EA (___, ___, ___) (___, ___, ___)

INC BENCH PRESS / BB + (PLYO P-UP 3X5) (___, ___, ___) 4X3 (60%___, 70%___, 70%___, 70%___)SNATCH BALANCE 3X3 (60%___, 60%___, 60%___)BICEP CURL UP HAMMER DN + ONE ARM OH F-TO-B TRICEP EXT 2X8EA (SS) (___, ___) (___, ___)


ABS: MULTI-POSITIONAL ABS 8X20WEDNESDAY 6/19 STRENGTHWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xSCF TO PUSH JERK + (TJ 3X8) 4X2 (50%___, 60%___, 70%___, 70%___)BACK SQUAT + (BJ 3X8) (___, ___, ___) 4X3 (60%___, 70%___, 70%___, 70%___)

BENCH PRESS + (MB DROP 3X8) (___, ___, ___) 4X3 (60%___, 70%___, 70%___, 70%___)STEP-UP / ALT / BB + (CBJ 3X5) (___, ___, ___) 2X5EA (35%___, 35%___)PULL-UP + DIP 3X8EA (SS) (___, ___, ___)CHEST WHEEL / DB + 3-WAY SHOULDER / DB 3X8EA (SS) (___, ___, ___)


ABS: INC PLANE 4-WAY 2X60SECFRIDAY 6/21 POWERWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xINCLINE BENCH / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MA X. ADD 20 LBS EACH SET (___, ___, ___, ___, ___) (___)

FRONT SQUAT / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MA X. ADD 20 LBS EACH SET (___, ___, ___, ___, ___) (___)REP JERK + (CSJ 3X10) (___, ___, ___) 4X6 (50%___, 50%___, 50%___, 50%___)SNATCH PULL / H +SL RDL / DB +(MB VJ 3X10) (___, ___, ___) 3X5EA(80%___, 80%___, 80%___) (___, ___, ___BENT OVER ROW / ALT / DB + FLYS / DB 3X5EA (SS) (___, ___, ___) (___, ___, ___)IN & OUT BICEP CURLS / DB + SKULL CRUSHERS / BB 3X8 (___, ___, ___) (___, ___, ___)



NOTES:

BWT- Body WeightFRONT SQUAT MAX IS 70% OF YOUR SQUAT MAX.(EXAMPLE: IF YOUR SQUAT MAX IS 405 YOUR FRT. SQT. MAX IS 285)FOLLOW THE PRESCRIBED PERCENTAGES


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EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3PERFORM WEEK #: 8 (6/24-6/28)

MONDAY 6/24 SPEED / EXPLOSIVEWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xSNATCH / F 7X2 (50%, 60%, 70%, 80%, 85%, 90%, 95%)FRONT SQUAT 6X3 (60%, 70%, 80%, 85%, 90%, 95%)INC BENCH PRESS 6X3 (60%, 70%, 80%, 85%, 90%, 95%)SNATCH RDL / BB 4X5 (115%, 115%, 115%, 115%)

PULL-UP + DIP 4X8EA (SS)BACK EXTENSION TO MB PASS + FLYS / DB 3X8EA (SS)


ABS: MULTI-POSITIONAL ABS 8X20

WEDNESDAY 6/26 STRENGTHWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xCLEAN & JERK / F 7X2 (50%, 60%, 70%, 80%, 85%, 90%, 95%)CLEAN PULLS / H 4X3 (100%, 100%, 100%, 100%)BACK SQUAT 6X3 (60%, 70%, 80%, 85%, 90%, 95%)

BENCH PRESS 6X3 (60%, 70%, 80%, 85%, 90%, 95%)REVERSE CURLS / BB + TRICEP PUSHDOWN / M 4X8EA (SS)INC FLYS / DB + BENTOVER LAT RAISE 4X8EA (SS)



FRIDAY 6/28 POWERWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xCLEAN / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SETBACK SQUAT / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SET

LEG CURLS 2UP-1DN / M + SEATED ROTATING SHOULDER PRESS / DB 3X8 (SS)LAT PULLDOWN / M + UPRIGHT ROW / DB 3X8 (SS)SINGLE LEG SQUAT / BB + SL ROW / DB 3X4EA (SS)REP JERK 3X4 (50%, 60%, 70%)






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EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3BASE WEEK #: 9 (7/8-7/12)

MONDAY 7/8 SPEED / EXPLOSIVEWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xCLEAN & JERK / F 9X1 (50%, 60%, 70%, 75%, 80%, 85%, 75%, 80%, 85%)BACK SQUAT 6X2 (60%, 70%, 80%, 85%, 85%, 85%)BENCH PRESS 6X2 (60%, 70%, 80%, 85%, 85%, 85%)CLEAN PULL / F 3X3 (95%, 95%, 95%)

SL BICEP CURLS / DB + DIPS 3X8EA (SS)SHRUGS / DB + INC FLYS / DB 3X8 (SS)


ABS: MULTI-POSITIONAL ABS 8X20WEDNESDAY 7/10 STRENGTHWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xSNATCH / F 9X1 (50%, 60%, 70%, 75%, 80%, 85%, 75%, 80%, 85%)SNATCH PULLS / F 3X3 (95%, 95%, 95%)FRONT SQUAT 6X2 (60%, 70%, 80%, 85%, 85%, 85%)

INC BENCH PRESS 6X2 (60%, 70%, 80%, 85%, 85%, 85%)SL SA ROW / DB + SL SHOULDER PRESS / BB 3X8EA (SS)PULL-UPS / MULTI GRIP + OH TRICEP EXT 3X8EA (SS)



FRIDAY 7/12 POWERWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xSNATCH / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SETBENCH / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SET

RETRO LUNGE / BB + STRAIGHT ARM LAT PULLDOWN / M 4X5EA (SS)CHEST PRESS / DB / ALT 4X8EAUPRIGHT ROW / BB + BENT OVER LATERAL RAISE / DB 3X8EA (SS)CLEAN RDL / BB 3X5 (110%, 110%, 110%)






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EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3BUILD WEEK #: 10 (7/15-7/19)

MONDAY 7/15 SPEED / EXPLOSIVEWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xSNATCH / F 10X1 (50%, 60%, 70%, 80%, 85%, 90%, 95%, 85%, 90%, 95%)

FRONT SQUAT 7X2 (60%, 70%, 80%, 85%, 90%, 90%, 90%)INC BENCH PRESS 7X2 (60%, 70%, 80%, 85%, 90%, 90%, 90%)OH SQUAT / BB 3X3 (85%, 85%, 85%) + SA ROW / DB 5X5EA (SS)PULL-UP + DIP 4X8EA (SS)3-WAY SHOULDER / DB + LAT PULLDOWN / ALT GRIP 5X8EA (SS)


ABS: MULTI-POSITIONAL ABS 8X20WEDNESDAY 7/17 STRENGTHWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x

CLEAN & JERK / F 10X1 (50%, 60%, 70%, 80%, 85%, 90%, 95%, 85%, 90%, 95%)CLEAN PULLS / F 4X3 (105%, 105%, 105%, 105%)BACK SQUAT 7X2 (60%, 70%, 80%, 85%, 90%, 90%, 90%)BENCH PRESS 7X2 (60%, 70%, 80%, 85%, 90%, 90%, 90%)SL BICEP CURL / BB + OH TRICEP EXT / BB 4X8EA (SS)SL SHOULDER PRESS / DB + SL BENT OVER ROW / BB / ALT 4X8EA (SS)



FRIDAY 7/19 POWER

WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xINCLINE BENCH / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SETFRONT SQUAT / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SETSQUAT SNATCH / F 5X1 (50%, 60%, 70%, 80%, 85%)FRONT STEP-UP / BB 5X5EA (40%, 40%, 45%, 45%, 45%)GOODMORNINGS / BB + SHRUGS / DB 4X8EA (SS)KNEELING LEGS CURLS / PARTNER 5X6



NOTES:BWT- Body WeightFRONT SQUAT MAX IS 70% OF YOUR SQUAT MAX.(EXAMPLE: IF YOUR SQUAT MAX IS 405 YOUR FRT. SQT. MAX IS 285)FOLLOW THE PRESCRIBED PERCENTAGES


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EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3RECORVERY WEEK #: 11 (7/22-7/26)

MONDAY 7/22 SPEED / EXPLOSIVEWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xSQUAT CLEAN & JERK / F 5X2 (50%, 60%, 70%, 80%, 80%)BACK SQUAT + (STRADDLE JUMP 4X5) 4X3 (65%, 70%, 80%, 80%) (SS)BENCH PRESS + (PLYO P-UP 4X8) 4X3 (65%, 70%, 80%, 80%) (SS)BICEP CURLS / DB + SKULL CRUSHERS / BB 3X21s (SS)

SA ROW / DB + UPRIGHT ROW / DB / ALT 3X8EA (SS)LAT PULLDOWN / M + FLYS / DB 3X8EA (SS)


ABS: MULTI-POSITIONAL ABS 8X20WEDNESDAY 7/24 STRENGTHWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xSPLIT SNATCH / F 5X2 (50%, 60%, 70%, 80%, 80%)FRONT SQUAT + (VJ 4X8) 4X3 (65%, 70%, 80%, 80%) (SS)INC BENCH PRESS + (MB DROP 4X8) 4X3 (65%, 70%, 80%, 80%) (SS)

PULL-UP & DIP 3X8EA (SS)SL LEG CURL / M + SL BENT OVER ROW / BB 3X8EA (SS)SHRUGS / BB + INC FLYS / DB 3X8EA (SS)



FRIDAY 7/26 POWERWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xSPLIT CLEAN / H 5X2 (50%, 60%, 70%, 80%, 80%)SL SQUAT / BB 3X3EA (40%, 40%, 40%)

CLEAN PULLS / H + (VJ 3X8) 2X6 (90%, 90%) (SS)REP JERK / BB 4X6 (50%, 50%, 50%, 50%)SA SNATCH / DB 4X5EA3-WAY SHOULDER + BENT OVER ROW / DB 3X8EA (SS)






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EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3PERFORM WEEK #: 12 (7/29-8/2)

MONDAY 7/29 SPEED / EXPLOSIVEWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xCLEAN & JERK / F 10X1 (55%, 65%, 75%, 85%, 90%, 95%, 100%, 90%, 95%, 100%)BACK SQUAT 7X1 (65%, 75%, 85%, 90%, 95%, 100%, 100%)BENCH PRESS 7X1 (65%, 75%, 85%, 90%, 95%, 100%, 100%)SL BENT OVER ROW / DB + SL SHOULDER PRESS / DB 4X4EA (SS)

SA LAT PULLDOWN + INC FLYS / DB 3X8EA (SS)LEG CURL 2UP-2DN 5X10


ABS: MULTI-POSITIONAL ABS 8X20

WEDNESDAY 7/31 STRENGTHWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xSNATCH / F 10X1 (55%, 65%, 75%, 85%, 90%, 95%, 100%, 90%, 95%, 100%)FRONT SQUAT 7X1 (65%, 75%, 85%, 90%, 95%, 100%, 100%)INC BENCH PRESS 7X1 (65%, 75%, 85%, 90%, 95%, 100%, 100%)

PULL-UP + DIP 4X12EA (SS)SL BENT OVER ROW / BB + FLYS / DB 3X5EA (SS)SA LATERAL RAISE / DB + SL SHOULDER PRESS / DB / ALT 3X8EA (SS)



FRIDAY 8/2 POWERWARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20xINC BENCH / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SETHANG CLEAN / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SET

BENCH / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SETSQUAT / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SETSNATCH / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SETFRONT SQUAT / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SET






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CRUS DER FOOTB LLCONDITIONING NOTES


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MACRO CYCLE DYNAMIC WARM-UPS

Warm-up Overview

*The warm-upwill serve to elevate the athlete's tissue temperature, producing optimalcontractile functioning with-in musculature which will contract more rapidly andintensively when a higher than resting temperature is reached.

*Generalwarm-ups will include light exercise such as jogging, biking, jumping rope &callisthenic type movements to be performed for about 5-8 minutes or until the onset ofperspiration. This part of the warm-up provides the athlete with an increase in thefunctional potential of the body as a whole and protects from possible injury.

*Specif ic warm-ups will include movements that are similar to that of the particularsports skill the athlete will be taking part in. These movements are generally moreintensive and dynamic and may include sprint form running, balance, and stabilization.It is recommended that these drills be done for 10-20 minutes prior to engaging in highintensity sprinting, plyometric or agility drills. This final stage of the warm-up enhancesthe optimal relationship between the upcoming movement and the activities of thecentral nervous system which are associated with movement patterns with-in theactivity.

*Stat ic Stretching is beneficial for lengthening & relieving tension in tight musculatureand should be done after weightlifting, conditioning or athletic events. Static Stretchesshould be held for 30-60 seconds for a lengthening effect to occur. Recent researchsuggests that static stretching for a >1minute hold per stretch prior to explosivemovements such as sprinting, weightlifting & jumping events seems to have a 5-7%decrease in performance. A dynamic stretching protocol is suggested prior toexercises or performances that require high speed, velocity, power, & strength.

*It is recommended that mult ip le dyn amic exercisesthat stress the joints of an athletethrough their full range of motion are performed and are important to an athletepreparing for increased intensity in sports requiring dynamic components. StaticStretching should be done at the conclusion of exercise performing each stretch for 30-60 seconds.

Winning isn't something that happens suddenly on the fieldwhen the whistle blows and the crowds roar. Winning is

something that builds physically and mentally every day thatyou train and every night that you dream


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MACRO CYCLE DYNAMIC WARM-UPS

General Warm-ups (Low to High Intensity)

*Athletes should supplement various methods of aerobic exercise in addition to light jogging orrunning. Aerobic methods can consist of biking, rowing, swimming, jumping rope for 5-10 min.

Warm-up "A" Dynamics + Cals

Warm-up "B"

Dynamics + Cals1. Jog / Run 400 meters 1. Jog / Run 800 meters

2. Front & Back Leg Swings x10 each2. Rock Bottom Squat to Toe Raisex10

3. Front Lunge - alt. legsx20

3. Lateral Leg Swingsx10 each

4. Bouncing Toe Touchesx15 4. Lateral Lunge & Twist - alt. legs x20

5. Toe Raise to Heel Raisex15

5. Torso Rotations x5each way

6. Windmills x5 each side 6. Single Leg Push-up x5-10 each leg

7. Push-ups

x10-20 7. Single Leg Jackknifes x10 each leg8. Crunchesx20

8. Superman (armsextended) x10

9. Supermans (arms by side) x109. Prone Leg Crossesx5 each

10. Supine Leg Crosses x5 each10. Side Leg Raises (inner & outer) x10each

Warm-up "C" Dynamics + CalsWarm-up "D"Dynamics + Cals

1. Jog / Run 1200 meters

1. Jog / Run 1600

meters2. Retro Lunge - alt. legsx20

2. Lateral Skater Boundx10 each

3. Cherry Pickers x103. High Knee + Lower Leg Swing x10each

4. Ankle Hops (toe to heel)x15

4. Mountain Climbersx40

5. Bird Dogs (on hands & knees) x10 each5. Inverted Scissorsx10

6. Fire Hydrants (on hands & knees) x10 each6. Inverted Wideoutsx10

7. Extenders (on hands & knees) x10 each 7. Inverted Bicycles x20

8. Rotational Push-up x5-10 each arm 8. Seated Single Leg Hip Raise x10 each

9. Supermans (opposite arm & leg) x5 each9. Roll Back & Reachx10

10. Basket Curls x1510. Prone Leg Crossesx5 each


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Warm-up "E" Med Ball Dynamics Warm-up "F" Med Ball Dynamics

1. 800m Progressive Run (slow to fast)1. Jog / Run 1600meters

2. MB Squat to Press x102. MB Squat to ChestPass x10

3. Push-up - 1 hand on MB x5-10 each3. MB Side Toss x10each

4. MBCrunch x15 4. Single Leg Chest Pass x10 each

5. Spinal Twists (straight arms) x105. Seated Chest Passx15

6. MB Wood Chopper x10each 6. Superman Pass x10

7. MB Lunge & Twist x207. Standing Shot Putx10 each

8. MB Overhead (side to side) x10 each 8. Supine SL Hip Raise off MB x10 each

9. Superman - MB x109. MB Jump & ThrowDown x10

10. MB Jump & Pass x10 10. Between the Leg Forward Toss x10

"Winning is not a sometime thing. You don't win once in a while,you don't do things right once in a while, you do them right all the

time. Winning is a habit. Unfortunately, so is losing."


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MACRO CYCLE SPRINT TECHNIQUE DRILLS

*These drills are intended to be done after a thorough warm-up and are designed to enhancemechanical aspects of sprinting.*Athletes must perform drills slowly at first to gain proficiency then increase speed of movementwith-in the drill.*When performing drills athletes should complete them with the goal of taking as many footcontacts or steps between the beginning and end of each drill.*Once proficiency is gained in drills, athletes must develop the intent to move quickly with-in eachdrill.

Level - I Sprinting Drills

*The following drills should be done over a distance of 10-20 meters

Sprinting Drills (done for time, reps & distance)

1. Paw & Claw (1x20 sec. continuous)

2. Seated Toe Taps (1x20 sec. Continuous)

3. Seated Arm Swings(1x20 sec. Continuous)

4. Wall Runs (1x10 sec. Continuous)

5. "A"March

6. Walking Lunges

7. "A" Skip

8. Ankling

9. Straight Leg Shuffle

10. Low Knee Butt Kicks

11. Straight Leg Toe Touches

12. "B"March

13. Carioca (left & right sides)14. "B"Skip

*At the conclusion of each or every other drill a sprint of 10-20 meters

may be added to increase intensity.*A jog back to the start should be done for rest between each drill andacceleration.

Level - I Weekly Progressions

Week #1: Drill 10 meters + jog back

Week #2: Drill 15 meters + sprint 10 meters after every other drill


Week #4: Drill 20 meters + sprint 20 meters after each drill


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Level - II Sprinting Drills



1. Paw & Claw (1x30 sec. + arm cycle + cue)

2. Seated Toe Taps (1x30 sec. continuous)

3. Weighted Seated Arm Swings (1-2lbs.)2x20 sec. continuous

4. Wall Runs + Cue Sequence (3,5,7,9,11,13 foot strikes)

5. Change of Support

6. Ball of Foot Skip (alternating legs)

7. "A" Side "A" Front

8. Double "A" Skip

9. Straight Leg Run

10. High Knee Carioca (left & right sides)11. Retro Walking Lunge

12. High Knee Butt Kicks

13. RetroRun

14. Alternate Leg Foot Touch

15. Horizontal Wideouts


may be added to increase intensity.*A jog back to the start should be done for rest between each drill andacceleration.

Level - II Weekly Progressions





*Skillful execution of these drills should be emphasized prior to introducingthe following Level III series.


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Level - III Sprinting Drills



1. Weighted Paw & Claw (ankle weights) 1x20 sec. + arm cycle + cue

2. Seated Toe Taps (2x20 sec. continuous)

3. Weighted Seated Arm Swings (2-3lbs.) 2x20 sec. continuous

4. Wall Runs + Cue Sequence (3,5,7,9,11,13 foot strikes)

5. Skater Bound + pause

6. Fast Foot Carioca (left & right sides)

7. Skater Bound (speed)

8. Fast Leg Singles (left then right)

9. "A" Run

10. Fast Leg Doubles (left then right)11. "B" Run

12. Continuous Fast Leg (left then right)

13. Retro Skater Bound + pause

14. Continuous Non Alternate Leg "B" Skip

15. Retro Skater Bound (speed)


may be added to increase intensity.

*A jog back to the start should be done for rest between each drill andacceleration.

Level - III Weekly Progressions





*Skillful execution of these drills should be emphasized prior to introducingthe following Level IV series.


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Level - IV Sprinting Drills



1. Resisted Paw & Claw (ankle tubing) 1x25 sec. + arm cycle (1-2lbs) + cue

2. Seated Toe Taps 2x30 sec. continuous


4. Resisted Wall Runs (ankle tubing) 2x10 sec. continuous

*The following drills are done with 2.5 - 5 lb. ankle weights or ankle tubing ofvarying resistance.


6. "A" Skip

7. Straight Leg Toe Touch


9. Straight Leg Shuffle

10. Double "A" Skip

11. Lateral Shuffle (left & right)


13. Horizontal Wideouts

14. "B"Skip

15. Fast Leg Alt. Singles (1x left then 1x right, 1x right then 1x left)

16. RetroRun

17. Fast Leg Alt. Doubles (2x left then 2x right, 2x right then 2x left)

18. High Knee Carioca

19. Continuous Fast Leg (left & right)

*At the conclusion of each or every other drill a sprint of 10-20 meters may beadded to increase intensity.

*A jog back to the start should be done for rest between each drill and acceleration.

Level - IV Weekly Progressions

Week #1: Drill 10 meters + jog backWeek #2: Drill 15 meters + sprint 10 meters after every other drill




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Level - V Sprinting Drills

*The following combination drills should be done in segments of 10-15 meters


1. Paw & Claw (ankle tubing or ankle weights) 1x30 sec. + arm cycle + cue



4. Wall Runs (ankle tubing or ankle weights) 3x10 sec. continuous

*The following drills should be mastered before they are attempted with 2.5 - 5 lb.

ankle weights or ankle tubing of varying resistance.

Sprint Drill "Doubles"

5. Ankling + Straight Leg Shuffle6. Low Knee Butt Kicks + High Knee Butt Kicks

7. Change of Support + "A" Skip

8."A" Side "A" Front + Double "A" Skip

9. "B" March + "B" Skip

10. Lateral Shuffle + High Knee Carioca (left then right sides)

11. Horizontal Wideouts + Alternate Leg Foot Touches

12. Retro Skip + Retro Run

13. Alt. Fast Leg Singles + Alt. Fast Leg Doubles

14. Continuous Fast Leg Right + Continuous Fast Leg Left

*At the conclusion of each or every other drill a sprint of 10-20 meters may beadded to increase intensity.*A jog back to the start should be done for rest between each drill andacceleration.

Level - V Weekly Progressions

Week #1: Drills done for 10 meter segments + jog back

Week #2: Drills done for 15 meter segments + sprint 10 meters after every other drill


Week #4: Drills done for 20 meter segments + sprint 20 meters after each drill

*Skillful execution of these drills should be emphasized prior to

introducing the following Level VI series.


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Level - VI Sprinting Drills

*The following combination drills should be done in segments of 10-15 meters


1. Paw & Claw (ankle tubing or ankle weights) 1x30 sec. + arm cycle + cue



4. Wall Runs (ankle tubing or ankle weights) 3x10 sec. continuous

*The following drills should be mastered before they are attempted with 2.5 - 5 lb.

ankle weights or ankle tubing of varying resistance.

Sprint Drill "Triples"

5. Ankling + Alternate Ball of Foot Skip + Straight Leg Shuffle6. Low Knee Butt Kicks + Straight Leg Run + High Knee Butt Kicks

7. Change of Support + "A" Skip + Double "A" Skip

8."A" March + "A" Side "A" Front + "A" Run

9. "B" March + "B" Skip + Continuous Non Alt. "B" Skip (5 meters each leg)

10. Lateral Shuffle + High Knee Carioca (left then right sides)

11. Horizontal Wideouts + Alternate Leg Foot Touches

12. Retro Walking Lunge + Retro Skip + Retro Run

13. Alt. Fast Leg Singles + Alt. Fast Leg Doubles

14. Continuous Fast Leg Right + Continuous Fast Leg Left

*At the conclusion of each or every other drill a sprint of 10-20 meters may beadded to increase intensity.*A jog back to the start should be done for rest between each drill andacceleration.

Level - VI Weekly Progressions

Week #1: Drills done for 10 meter segments + jog back



Week #4: Drills done for 20 meter segments + sprint 20 meters after each drill


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Level - VII Sprinting Drills

*The following drills should be done over a distance of 15-30 meters with a jog

back to the start for rest in between each drill.

Speed Trainer

1. WalkingLunge

2. AnkleHops

3. Sprint 15 meters from 3 pt. stance


5. Alternate Ball of Foot Skip

6. Sprint 20 meters - Tall & Fall

7. "A" Skip8. SpeedBound

9. Sprint 25 meters - Push-up & Go

10. "B"Skip

11. PowerBound

12. Sprint 30 meters - Bow, Touch & Go


14. Continuous Broad Jumps

15. Sprint 15 meters - Push-up, Vertical J. & Go

16. Fast Leg Alternating Singles

17. Single Leg Bound (switch half way)

18. Tuck Jump x5 + Sprint 20 meters

19. Double "A" Skip

20. Power Skip (height & distance)

21. Side to Side Tuck Jump x6 + Sprint 25 meters


23. Combo Bound: Left, Left, Right - Right, Right, Left

24. Sprint 30 meters - 4 pt. stance


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MACRO CYCLE PLYOMETRIC EXERCISES

*Plyom etric Trainingis the process in which the increase in concentric strength in response

to rapid loading is a result of increased muscle tension caused by the powerful stretch reflexand explosive release of elastic energy stored in the connective tissue of the muscle during eccentric

muscle contraction.

*These exercises are typically done to enhance reactive and explosive qualities in athletes,

thus it is important for an athlete to take adequate rest intervals between sets & exercises.

It is recommended that rest intervals between low intensity plyos (ankle hops) range from30-60 seconds and higher intensity plyos (continuous broad jumps) last from 90-120 seconds.

*The following drills can be done using weighted vests, ankle weights and rubber tubing for

additional resistance. Additional resistance should not deter the athlete from getting off

the ground quickly. 5-20lbs. Is optimal for producing an overload effect that is not harmful.

In Place Jumps (low to high difficulty)

1. Ankle Hop

2. Hip Twisting Ankle Hop

3. Ankle Hop Touch (feet touch in air)

4. Side to Side Ankle Hop

5. Front & Back Ankle Hop

6. Vertical Jump & Reach

7. Tuck Jump (knee to chest / heel to butt)

8. Star Jump

9. Pike Jump

10. Straddle Jump

11. Squat to Vertical Jump & Reach

12. Squat to Tuck Jump (knee to chest)

13. Squat to Tuck Jump (heel to butt)14. Squat to Star Jump

15. Squat to Pike Jump

16. Squat to Straddle Jump

17. SL Ankle Hop

18. SL Side to Side Ankle Hop

19. SL Front & Back Hop

20. SL Vertical Jump & Reach

21. SL Tuck Jump (knee to chest)

22. SL Tuck Jump (heel to butt)

23. SL Squat to Vertical Jump & Reach

24. Cycled Split Jump (cycle arms)

25. Cycled Split Squat Jump (cycle arms)


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*The following drills can be done using weighted vests, ankle weights

and rubber tubing for additional resistance. Additional resistance

should not deter the athlete from getting off the ground quickly.

Multiple Hops & Jumps (low to high difficulty)

1. Horizontal Ankle Hop2. Single Leg Horizontal Ankle Hop

3. Diagonal Ankle Hop

4. Single Leg Diagonal Ankle Hop

5. Horizontal Ankle Hop touch (feet touch in air)

6. Lateral Hops over (cones, barriers, hurdles)

7. Single Leg Lateral Hops

8. Front & Back Hops over (cones, barriers, hurdles)

9. Horizontal Tuck Jumps

10. Horizontal Star Jumps

11. Horizontal Pike Jumps

12. Horizontal Straddle Jumps

13. Horizontal Vertical Jump & Reach

14. Continuous Broad Jump (height / distance orspeed)

Multiple Jumps over: Cones, Barriers, Hurdles

1. Continuous Lateral Jumps

2. Single Leg Continuous Lateral Jumps

3. Continuous Forward Jumps

4. Single Leg Continuous Forward Jumps

5. Continuous Diagonal Jumps

6. Continuous Single Leg Diagonal Jumps

7. Continuous Twisting Jumps

Bounding Drills

1. Alternate Leg Speed Bound

2. Single Leg Speed Bound

3. Alternate Leg Power Bound (height & distance)

4. Single Leg Power Bound

5. Combination Bound (left, left, right or right, right, left)

6. Run, Run Bound (speed or height & distance)

7. Single Leg Run

8. Power Skip (height / distance or both)


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*The following drills can be done using weighted vests, ankle weights

and rubber tubing for additional resistance. Additional resistance

should not deter the athlete from getting off the ground quickly.

Box Drills (height: 6 to 48 inches)

1. Box Jump-up (speed / low box)2. Box Jump-up (height / high box)

3. Prisoner Box Jump-up

4. Single Leg Box Jump-up

5. Lateral Box Jump-up

6. Single Leg Lateral Box Jump-up

7. Twisting Box Jump-up

8. Alternating Lateral Box Jump-up

9. Single Leg Alt. Lateral Box Jump-up

10. High Box Jump-over

11. Cycled Box Jump (speed / cycle arms)

12. Cycled Box Jump (height / cycle arms)

13. Single Leg Box Push-off (cycle arms / height)

14. Alternate Lateral Box Push-off

15. Alternate Leg Box Push-off (speed)

Stair Drills (continuous)

1. Stair Jumps (every step / speed)

2. Stair Jumps (every other step)

3. Stair Jumps (max height / distance)4. Lateral Stair Jumps (every step / speed)

5. Lateral Stair Jumps (every other step)

6. Lateral Stair Jumps (max height / distance)

7. Diagonal Stair Jumps

8. Single Leg Jumps (every step / speed)

9. Single Leg Jumps (every other step)

10. Single Leg Jumps (max height / distance)

11. Single Leg Lateral Jumps

12. Single Leg Diagonal Jumps

13. Alternate Leg Stair Bound


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Depth Jumps (height: 12 to 42 inches)

1. Step off Box (land on 1 or 2 feet) (stabilization)

2. Depth Jump to Vertical Jump & Reach

3. Depth Jump to Broad Jump

4. Depth Jump to Tuck Jump5. Depth Jump to Star Jump

6. Depth Jump to Pike Jump

7. Depth Jump to Straddle Jump

8. Depth Jump to Box Jump-up

9. Depth Jump to Barrier Jump

10. Depth Jump to Lateral Jump

11. Single Leg Depth Jump + above drills

12. Depth Jump to Continuous Jump from above

13. Depth Jump to Sprint

14. Depth Jump Lateral Jump & Sprint

15. Depth Jump to Power Skip

16. Depth Jump to Power Bound

17. Depth Jump to Single Leg Bound

Guidelines for Plyometric Exercise

fc = foot contacts

Season Beginner Intermediate Advanced Intensity

Off-Season 60 - 100 fc 100 - 150 fc120 - 200fc Low - Mod

Pre-Season 100 - 250 fc 150 - 300 fc150 - 450fc Mod - High

In-Season 60 - 150 fc 100 - 200 fc 120 - 250 High - Low

Post-Season Recovery Recovery Recovery Very Low

*Athletes should have approximately 36 - 48 hours in between sessions to facilitate

maximal recovery

*Increasing rest time between sets is necessary when quality of movement breaks

down*Depth Jumps for athletes under220 lbs. should range from 16 to 42 inches

*Depth Jumps for athletes over220 lbs. should not exceed a height of 18 inches

*To prevent injuries, surfaces must possess adequate shock-absorbing properties

*Surfaces such as concrete, tile, and hardwood are not recommended because

they lack effective shock-absorbing ability


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MACRO CYCLE SPEED TRAINING METHODS

*As a part of each athletes speed development it is critical that great attention is given to theselected sprint technique drills (levels I-VII). These drills will serve as the basis for properenhancement and correction of mechanical errors.

Sprinting Methods: "The Start"

*When starting in a 3-point stance, the athlete's front foot should be a foot's length

away from the starting line. The back foot should be a half to whole foot's lengthbehind the front foot's heel. The feet should be about hip width apart.

*The opposite hand of the front foot should be down just behind the starting line andthe other arm should be cocked back ready to swing through at the start.

*In this position the athlete's front leg (strong side) should have a 90 degree angle andthe back leg (quick side) should be around 120 degrees.

*A glance from the side of the athlete should show that the hips are raised slightlyhigher than the shoulders.

*The athlete must maintain a forward body lean and equal weight displacement onboth feet in the starting position for an efficient take off.

*In the starting position the athlete should lift the hips into the "get set position" andinhale to about 80% of max consumption. Athlete must also maintain tension in legsor constant pressure prior to taking off.

*In the first step of the start, the athlete should forcefully swing the cocked armthrough, step forward with the opposite leg and keep the breath held.

*When the athlete takes off, they should have a good amount of forward lean so thatthey feel as if they were falling forward and trying to get their feet underneath their

hips.

*This phase of the race is referred to as the "acceleration phase" and to developmaximum velocity an athlete should try to maintain this phase for up to 15-25 meters.

*Athletes who "pop-up" immediately need to be corrected because they are notdeveloping proper acceleration mechanics and may lose large amounts of time racingin this manner.

*In the acceleration phase the athlete should focus the eyes downward and graduallybring the head up as they accelerate through 15-25 meters.


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Sprinting Methods: "Race Modeling"

*For an athlete to compete in high level situations there must be a sound plan or technicalpreparation for achievement. Therefore, when racing in short sprints (i.e.) the 20, 40 yard and100 meters a coach must devise a plan for optimum performance if an athlete is to besuccessful. Race Modeling is a formulated game plan for an athlete to utilize during a race andshould be repeated many times to ensure that it fits the athlete's skill level and promotesimprovement.

1. Athlete must establish a consistent starting position that is practiced the same wayeach time they start and be able to replicate it without much thought duringcompetition.

2. Acceleration mechanics must be worked on by utilizing the following drills seen inthe latter portion of this training section. Ex .Resisted Running, Wall Runs, Towingect.

3. Once proper development in speed strength, flexibility and acceleration techniqueis achieved, the athlete should then move on to specific breathing patterns for their

race.

20 yard Race Model

Start Finish-Exhale atfinish

^ ^ ^

10yds 20yds

-In-hale 80% max capacity and hold in "get set position"-Hold to 10 yards then exhale, inhale and hold to finish (some athletes may hold breath tofinish)

40 yard Race Model

Start Finish

^ ^ ^ ^

15yds 30yds 40yds

-In-hale 80% max capacity and hold in "get set position"-Hold to 15 yards then exhale, inhale and hold to 30 yards repeat previous technique and holdto finish

100 meter Race Model

Start Finish

^ ^ ^ ^ ^ ^ ^ ^

15m 30m 45m 60m 75m 90m 100m

-In-hale 80% max capacity and hold in "get set position"

-Hold to 15 yards then exhale, inhale and hold to 30 yards

-Repeat breathing pattern at: 45, 60, 75, 90 hold to finish then exhale


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Resisted Running

Partner Face, Chase & Race

10-20yds 1 10-40yds 2

A & B ^ ^ ^

start "A" gets resisted by "B" at shoulders

"A" gets a push-off by "B" at

1st cone

*Athlete "A" starts in crouch position with athlete "B" resisting A's shoulders

1. Start is the same as the Face to Face drill2. When athletes reach cone #1, "B" will slightly push off "A's"shoulders

3. "A" & "B" will sprint down to cone #2 and back through cone #1

Harness Resisted Runs*Athletes can get a great acceleration workout from utilizing simple equipment that is easilyaccessible to them. Examples: athletes may use their own shirt, sweat pants, towel, rope, orstrap for a harness that is used to resist another athletes forward momentum while sprinting

10-20yds 10-40yds

A & B ^ ^ ^start

*Athlete "A" starts in various positions - athlete "B" resists using a harness around "A's" waist1. Athlete "A" starts on command with "B" providing a considerable amount ofresistance2. "A" should focus on staying low and falling forward with arms and knees drivingquickly3. Athletes that are being resisted should not try to power through the resistancebut rather be smooth and quick through the resistance4. The forward movement speed in the resisted zone is to be slow, focusing on as

many foot contacts as possible. A cue for this drill is to get as many foot touches aspossible between the two cones5. In this drill series an athlete can be resisted laterally or shuffling in the resistedzone

6. Another variation of this drill can be done by being resisted backpedaling

Towing*Towing can be done by using a sled or parachute for added resistance. Various methods canbe implemented when using towing apparatuses to enhance acceleration. 1st athletes canutilize a light resistance which allows them to work at near sport specific velocities. 2ndathletes can use a heavily weighted sled or larger parachute that develops speed strength. Formaximal development of accelerative properties athletes should utilize both methods within

the weekly conditioning plan.Technical Keys:

1. Towing is generally done over short distances ranging from 10-50yds.

2. Athletes should start in sport specific positions they are in on the playing field.3. When performing towing drills quick forward & backward arm swing at 90degrees along with explosive knee drive in which the athlete is leaning forward at45-65 degrees.


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OverspeedRunning

*Over speed training requires that an athlete has a substantial amount of leg strength &flexibility prior to engaging in this method of training. Athletes that don't have adequatestrength & flexibility may be prone to injury in hamstring, quad, & hip musculature. It issuggested that athletes start with the easiest method of Over speed training which would beconsidered the Downhill Sprint. When athletes have reached a competent level of proficiency

in this drill they could progress to more intensive training with bungees & speed assisters.Downhill Sprinting

start

5 degree slop =Optimal

finish

Technical Keys:

1. Athletes should feel relaxed not straining as they perform an over speed run2. Ground contact with foot should be directly under the hip not extended andreaching

3. Proper arm action should be maintained & no noticeable slowing down during rep

4. Athletes should increase their 40yd time by at least .2 sec. in a 100% rep

5. Full recovery should be given when performing these runs

6. The steeper the slope over 5 degrees = slower time / breakdown of mechanics

Bungee Cord Runs

12-15yds 3-5yds ^ 20-40yds ^

A B finish

start ^ ^1. Athlete "B" should start in various positions (crouch, 3pt.4pt.)

2. Athlete "A" can start in a crouch or 3pt.

3. "B" should sprint as fast as possible maintaining good forward lean driving knees

& pumping arms forcefully. This should look similar to a resisted harness run.4. When "B" reaches the first set of cones (3-5yds) "A" will take off and sprint at100% through the last set of cones.5. It is important that when "B" reaches the last set of cones or when he/she feelsthe tension on the cord dissipate they sprint on a sharp angle so that tension ismaintained

Pulley Runs

40-50yds

Cord attaches to post 40-50yds

A B

start finish

1. Athlete "B" should start in various positions (crouch, 3pt.4pt.)

2. Athlete "A" can start in a crouch3. "B" should start gradually not trying to accelerate at 100%. "B" should sprint at70-85% max4. "A" starts when "B" starts so there is constant tension on thecord

5. "A" should maintain proper technique & max speed for approximately 60-80yds


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MACRO CYCLE AGILITY TRAINING

*Agility is the ability to rapidly change directions without the loss of speed, balance or bodycontrol. Training methods for developing specific agility as it pertains to an athletessportmust encompass similar patterns of movement that an athlete will mimic with-in a given play,approach, or response to another competitor. A progressive implementation of agility trainingshould go from general to specific to maximize performance results. General agility patternsshould include pre-determined courses that challenge an athletes awareness, body control and accelerative ability. Specific drills should include patterns that are Not pre-determined so anathlete is forced to react to change of direction that they would encounter in a competitive

situation.

General AgilityPatterns

Pro-Agil i ty

^ 5yds ^ 5yds ^start /

finish

*Athlete starts in various positions (3pt., 4pt., ready position)

*Two athletes should compete across from each other

*Start by going toward right or left cone (5yds)

*Quickly turn facing cone sprint (10yds) to other cone

*Turn facing cone and sprint (5yds) through middle cone

4-Corners

2 1

^ 10yds ^

10yds

^^

3 4 start / finish


*Once athlete gets to 1st cone the next athlete goes*Patterns for drill may vary

1. Back pedal to #1, shuffle to #2, sprint to #3, carioca to #4

2. Sprint to #1 (turn facing cone), carioca to #2, back pedal to #3, shuffle to #4

3. Sprint through all cones (sharp change of direction at each cone)

4. Shuffle/carioca to #1, sprint to #2, shuffle/carioca to #3, sprint to #4


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Nebraska Agil i ty

start ^5-10yds 1 ^

2 ^ 5yds3

^ finish


1. Sprint to #1, accelerate around cone in the direction of #2 cone2. Sprint to back side of #2, (go around the cone) then back peddle through#3

L - Agil i ty

start

finish ^ 5-10yds 1 ^

5yds


1. Sprint to #1, accelerate around cone towards #22. Sprint to back side of #2, (go around the cone)

3. Accelerate around #2 towards #1 cone 2 ^

4. Sprint to right side of #1 cone then accelerate left through finish


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X -Box

3 1 finish

^ 5yds ^

5yds

^ ^

2 4 start


1. Sprint to #1, touch cone, quickly turn and sprint diagonally towards #2

2. Touch #2, then sprint to #3, quickly turning and sprinting diagonally towards #4

3. Touch #4, then sprint through #1

"If you train hard, you'll not only behard, you'll be hard to beat."


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5-Corners

2 1

^ 10yds ^

^ 10yds

^ ^

3 4 start / finish


1. Sprint to #1, (going around cone) accelerate to middle cone

2. Go around middle cone and sprint to #2, then towards #3, back to middle

3. Turn diagonally and sprint through finish


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Off - Set Weave

^2 10yds ^ 4

^6

10yds

^ 1^

35

^7

^

start finish


1. Sprint to #1, shuffle to #2, (repeat the following patterns to finish)

2. Shuffle to #1, sprint to #2

3. Sprint to #1, carioca to #2

4. Carioca to #1, sprint to #2

5. Sprint to #1, back pedal to #2

6. Back pedal to #1, sprint to #2


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T - Agil i ty

3 1 10yds 2

^ ^ ^

10yds

finish^

start


1. Sprint to #1, shuffle to #2 or #3 cone

2. Sprint back to #1

3. Turn and back peddle through finish

Fast Foot - Agil i ty

2yds

1 2 3 4 5 6 7 8

^ ^ ^ ^ ^ ^ ^ ^ ^ ^

start finish


1. Sprint to right or left of #1 cone

2. Complete a circle around the cone

3. Accelerate to the same side of the next cone

4. Athlete should continue same pattern for entire length of course

5. Athlete can also alternate sides each cone


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Ladders

5-10yds1 2 3 4

^ ^ ^ ^ ^start/finish


1. Athlete can sprint, shuffle, carioca to #1 cone then back to starting cone2. Repeat until athlete finishes working through all cones.3. Use a variety of movement patterns: sprint to #1, back pedal to startingconeShuffle to #1, sprint back to start. Sprint to #1, Vertical Jump at cone &carioca back


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MACRO CYCLE AGILITY TRAININGSpecific Agility

Patterns

Tennis Ball Reaction

Dril l

athlete A

*Throw bal l with-in

10yd diameter

coach *athlete B col lects b al ls

*Athlete starts in ready position (facing coach or away)

1. Athlete stands 5-10yds away from coach

2. Coach bounces ball off ground in pre-determined spot

3. Athlete must react to ball and catch it in one bounce

4. Coach throws another ball when athlete reaches 1st ball

5. Athlete should toss ball back to another athlete who gathers the balls

and places them into a bucket

6. Use time limit 10-45sec. Or 3-15 balls or until athlete fails to secure

the ball

4-Cone Reactio n Dril l

10yds

^ ^

athlete

10yds

^ ^

coach - throws bal l toward athlete at last cone

*Athlete starts in ready position (facing coach)

1. Athlete stands in the center of the 10x10yd box

2. Coach will indicate by pointing with ball to cone the athlete should sprintto3. Athlete should use specific defensive technique for dropping intocoverage4. Coach can start with directing athlete to 3 cones, 4, 5, 6 etc. or timedmethod

5. Above is an example of a 5 cone rep that is done in random order


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CRUS DER FOOTB LLCONDITIONING SECTION


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Crusaders,Welcome to the Crusader Family. We are glad that you have

chosen us to continue your academic and athletic career. Now is animportant time in your developmental stage as an athlete. Below aresome of the areas of conditioning that we test out in here at EU.Please make two separate attempts at each drill and record yourresults. The 300 yard shuttle is our true conditioning test. It iscomplied of 2 rotations of 6 round trips of 25 yards making the total

distance 300 yards in length. You will be required to complete thisupon enter fall camp. The times in which each group must make areas followed: Big guys 68 Medium 64 Skill 62. Make sure to run fullspeed a couple of extra steps on each of the run test to make surenot to limit yourself. Dont take these tests lightlyand make sure toproperly stretch before and after your testing day. Hard work paysout make sure to give maximum effort. If you have any questions feelfree to contact me at the number below. You can either mail yourmaxes back to me or email at the address below. Good luck andwork hard.

40 YARD DASH ______________ ________________

PRO AGILITY ______________ _________________

300 YARD SHUTTLE ______________ _______________

VERTICAL JUMP ______________ ______________

STANDING BROAD JUMP ____________ ____________


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EU CRUSADERS FOOTBAL L WORKOUT- SUMMER 2013 - PHASE 3ANAEROB IC THRESHOLD MIXED CONDITIONING BUILD WEEK #: 1 (5/6-5/10)

TUESDAY 5/7 SPEED ENDURANCE / ACCELERATION / PLYOMETRICDYNAMIC WARM-UP:Jog 800 meters + Dynamic A

SPRINT DRILLING:Speed Trainer + jog back rest

SPRINTING:10x60yds - Jog back rest b/w repsSPEED ENDURANCE:300 yd shuttle (25yds 6 round trips) 2x 5min. rest b/w setsACCELERATION:Resisted Running: Resist w/ Harness 10yds Sprint 20yds 5xPLYOMETRICS:Ankle Hops, Side to side Hops, Tuck J., Box J. 2x10ea.30sec. Rest b/w each Power Skips, Speed Bounds, Power Bounds 2x30yds

POST WORKOUT:Cool down 800m + Hurdle Mobility 1x6 hurdles + Static StretchingTHURSDAY 5/9 SPEED ENDURANCE / ACCELERATION / PLYOMETRICDYNAMIC WARM-UP: Jog 800 meters + Dynamic D

SPRINT DRILLING: Level-I + Sprint 10yds after each drillSPRINTING:6x 50yds - Rest 45sec. b/w reps

SPEED ENDURANCE:300 yd shuttle (25yds 6 round trips) 2x 5min. rest b/w setsACCELERATION: Resisted Running: Face & Chase 15yds / sprint 30yds 5x jog back rest b/wAGILITY: Pro-agility, 3 set3 Cone Drill, Nebraska 3xea way - 1min. Rest b/w stations

POST WORKOUT:Cool down 800m + Hurdle Mobility 1x6 hurdles + Static Stretching

5 yds

5yds

INSIDE CIRCLES 3 WAY SPRINT SPRINT BACKPEDAL

5 yds

5yds

5 yds

5yds

3CONE DRILLS


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EU CRUSADERS FOOTBAL L WORKOUT- SUMMER 2013 - PHASE 3ANAEROBIC THRESHOLD MIXED CONDITIONING BUILD WEEK #: 2 (5/13-5/17)

TUESDAY 5/14 SPEED ENDURANCE / ACCELERATION / PLYOMETRICDYNAMIC WARM-UP:800 meter progressive run + Dynamic C

SPRINT DRILLING: Level-III + Jog back rest b/w

SPRINTING:3x40yds rest 2min. 3x50yds rest 2min. 3x60yds - Jog back rest b/w repsSPEED ENDURANCE:3x100yds + jog back rest 3x150yds + jog back restACCELERATION: Light Towing: Sled, Weighted Tire or object 5x 30yds - 90sec rest b/w repsPLYOMETRICS: Horizontal Ankle Hops, Side to side Hops over barrier, Squat to Tuck J.45sec. Rest b/w each Lateral Box J. 2x10ea. SL Run, Combo Bound LLR, RRL 2x30yds

POST WORKOUT:Cool down 800m + Hurdle Mobility 1x6 hurdles + Static StretchingTHURSDAY 5/16 SPEED ENDURANCE / ACCELERATION / PLYOMETRICDYNAMIC WARM-UP: 800 meter progressive run + Dynamic B

SPRINT DRILLING: Speed ladder + Sprint 20yds after each drillSPRINTING:: 3x200yds w/ 2min rest b/w - jog 1 lap 3x200yds w/ 2min rest b/w

SPEED ENDURANCE: 25 yard ladders 2x w/ 1min rest b/wACCELERATION: Face, Chase & Race 10yds / sprint 20yds down & back 5x jog back rest b/wAGILITY: 5-corners drill, L- agility, X-Box 4xea way - 1min. Rest b/w stations


5 yds

5yds

5CORNERS DRILL X-BOX DRILL L - AGILITY

5 yds

5yds

5 yds

10yds

CONE DRILLS


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TUESDAY 5/21 SPEED ENDURANCE / ACCELERATION / PLYOMETRICDYNAMIC WARM-UP:400 meter progressive run + Dynamic C

SPRINT DRILLING: Speed Trainer + jog back rest

SPRINTING:10x60yds - Jog back rest b/w repsSPEED ENDURANCE: 300 yd shuttle (25yds 6 round trips) 2x 5min. rest b/w setsACCELERATION: Med Ball throw & sprint (BLF x3, Rocket x3x, OHB x3) - Jog back rest b/w repsPLYOMETRICS: Diagonal Ankle Hops, Tuck J to Broad J. Alt. Lateral Box J. 2x15ea.45sec. Rest b/w each Power Skips, Speed Bounds, Power Bounds 2x30yds

POST WORKOUT:Cool down 800m + Hurdle Mobility 1x6 hurdles + Static StretchingTHURSDAY 5/23 SPEED ENDURANCE / ACCELERATION / PLYOMETRICDYNAMIC WARM-UP: Jog 800 meters + Dynamic F

SPRINT DRILLING: Level VII + Sprint 15yds after each drillSPRINTING:: Multi-Positional Starts 10x30yds - Jog back rest b/w reps

SPEED ENDURANCE: 5x80yds w/ 1min. Rest b/wACCELERATION: Resisted Running: Face & Chase 15yds / sprint 30yds 5x jog back rest b/wAGILITY: Ladders 2x40yds, Pro-Agility, 4-Corners 4xea - 1min. Rest b/w stations


5 yds

5yds

4CORNERS DRILL PRO- AGILITY

5 yds 5yds

CONE DRILLS


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TUESDAY 5/28 SPEED ENDURANCE / ACCELERATION / PLYOMETRICDYNAMIC WARM-UP: Jog 800 meters + Dynamic A

SPRINT DRILLING: Level-III + Sprint after each drill 10yds

SPRINTING:8x100yds - Jog back rest b/w repsSPEED ENDURANCE: 2x300yd w/ 1-lap jog b/w repsACCELERATION: Resisted Running: Resist w/ Harness 15yds Sprint 30yds 8x - 45sec. rest b/w repsPLYOMETRICS: Ankle Hops up stairs, SL Ankle Hops up stairs, Diagonal up stairs 3x20ea.45sec. Rest b/w each Broad J., Skater Bounds, SL Bounds 2x30yds ea.

POST WORKOUT:Cool down 800m + Hurdle Mobility 1x6 hurdles + Static StretchingTHURSDAY 5/30 SPEED ENDURANCE / ACCELERATION / PLYOMETRICDYNAMIC WARM-UP: Jog 800 meters + Dynamic D

SPRINT DRILLING: Level-I + Sprint 10yds after each drillSPRINTING:3x40yds w/ jog back rest 3x50yds w/ 30sec. Rest 3x60yds w/ 45sec.

SPEED ENDURANCE: 300 yd shuttle (25yds 6 round trips) 2x 5min. rest b/w setsACCELERATION: Resisted Running: Face to Face resist 15yds / sprint 30yds 5x jog back rest b/wAGILITY: Pro-agility, 4-Cone Circles, Tight 8 4xea way - 1min. Rest b/w stations


4CONE DRILL TIGHT 8 DRILL

10yds

CONE DRILLS

PRO AGILITY

5 yds 5yds


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TUESDAY 6/4 SPEED ENDURANCE / ACCELERATION / PLYOMETRICDYNAMIC WARM-UP: Jog 800 meters + Dynamic A

SPRINT DRILLING: Speed Trainer + jog back rest

SPRINTING:8x40yds - Jog back rest b/w repsSPEED ENDURANCE: 3x400yds jog 1-lap b/w reps + 2min. RestACCELERATION: Resisted Running: Resist w/ Harness 10yds Sprint 20yds 5x - Jog back rest b/w repsPLYOMETRICS: Ankle Hops, Side to side Hops, Tuck J. Box J. 3x10ea.30sec. Rest b/w each Power Skips, Speed Bounds, Power Bounds 3x30yds

POST WORKOUT:Cool down 800m + Hurdle Mobility 1x6 hurdles + Static StretchingTHURSDAY 6/6 SPEED ENDURANCE / ACCELERATION / PLYOMETRICDYNAMIC WARM-UP: Jog 800 meters + Dynamic B

SPRINT DRILLING: Level-IV + Jog back after each drillSPRINTING:6x50yds - Rest 45sec. b/w reps

SPEED ENDURANCE: 300 yd shu

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