Westminster College Strength & Conditioning Manual

7/29/2019 Westminster College Strength & Conditioning Manual

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Westminster College

Titan Football

2012 Strength and Conditioning Manual


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Westminster College Football

Flexibility Program

Attitude isnt everything, but it is the main thing that

affects everything.


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Active Stretch Sequence

1.Active Stretch40 Yard form run at half speed (down and back)

20 Yard High Knees (down) / 20 Yard High Knee Butt-Kicks (back)

High Knees Slight forward lean, proper arm rotations High Knee Butt Kicks Slight forward lean, bring knees up similar to above, then

bring heel to butt.

20 Yard High Knee Cross-Overs (down) / 20 Yard Skips (back)

High Knee Cross-Overs Bring knee up and over opposite leg, foot to groundoutside opposite foot. Emphasize good high knee form throughout.

Skips Emphasis on driving up with body, not out. Should work on explosion anda good knee drive upward.

20 Yard Heel Pull (down) / 20 Yard Atlas Stretch (back)

Heel Pull Bring heel inside knee up to groin grabbing and stretching with bothhands.

Atlas Stretch Modified lunge where both hands are above head while doing alunge, then turn body toward front foot to stretch lower back. Hands remain

above head while returning to upright position.

20 Yard Knee Pull (down) / 20 Yard Frankenstein (back)

Knee Pull Raise knee to chest, then pull up with both arms to stretch hamstring and butt Frankenstein With both arms extended in front parallel to ground, kick one leg at a time to

hands with knee locked.

20 Yard Elbow to Instep (down) / 20 Yard Knee Outside Elbow (back)

Elbow to Instep Start in a standing position and take a lunge step keeping knee over foot(dont get knee ahead of toes). In lunge position, take front leg side arm and put it inside of

leg, trying to stretch inside of leg and back by touching elbow to instep of foot. After two

beats, stand and repeat.

Knee Outside Elbow With both hands facing palm to palm and elbows pointing out tosides, walk tall driving each knee outside elbow stretching hips and glutes.

20 Yard Side Groin Stretch (down and back)

Side Groin Stretch In a controlled pace moving sideways, step out wide thensway body side to side slowly to stretch and loosen groin.

20 Yard Carioca (down and back)

20 Yard Shuffle (down and back)


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2. FlexibilitiesStanding

Lats Arms straight over head with hands inter-locked reaching up and back (8 Sec)

Pecs Arms behind back with hands inter-locked reaching up (8 Sec)

Hams and Back Legs together, hands holding calves head towards knees (8 Sec)

Spread um Legs spread, hands reaching through legs toward

ground behind (8 Sec)

Groin (Saigon) Feet remain flat on ground, squat down with knees spread (8 Sec)

On floor

Hip Flexor Lunge position with one knee on ground, force hips towards ground

stretching hip flexor (8 Sec each leg)

Abdominal (Seal) With stomach on ground, raise shoulders up

stretching lower back (8 Sec)

Adductor (Spread em) On ground with both legs straight and spread, grab

heels and force head to ground (8 Sec)

Spinal twists (Cross-Overs)On ground with one leg straight, the other leg

with knee bent and foot over straight leg, turn toward bent leg to stretch

lower back pushing elbow on knee (8 Sec each leg)

On the wall

Quads Pull foot to glute (8 Sec)

Calfs Lean against wall with one foot back and leg straight (8 Sec)

Achilles Same as calfs but knee is bent to stretch achilles (8 Sec)


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3. Quick Feet DrillsSome of you will not have access to all drills, but do these drills or ad lib as much as you

can to get the desired workout. Do only one (speed ladder, BFS dot drill, plyo boxes, or BW

plyo workout) on each day that you lift and alternate which ones you do day-to-day.

A. Speed LadderThese drills are designed to improve your foot quickness. The object of the ladder is to

move your feet as low to the ground and fast as possible without touching the ladder.

Painted lines on pavement or grass would work as well, having 12 16x16 boxes in a row.

1 Foot in each box

2 Feet in each box

Hops(Right foot, left foot, both feet)

2 in, 1 out (Icky Shuffle) Start with one foot in box. Progression goes as

title says, 2 in then 1 out and on to the next box sliding back and forth across

the ladder. Make sure you are not hopping but taking individual steps.

Ex 1: Start with right foot on A and left foot on A. Progression goes right foot B,left foot B, right C, left C, right D, left D, right E, left E, etc

2 in, 2 out Start with both feet straddling the first box. Progression goes

as title says, 2 in the box, then both out and on to the next box. Make sure

you are not hopping but taking steps.

Ex 2: Start with right foot on A and left foot on A. Hop to both feet on B, C, D, etcSlalom Start with one foot in box, then hop so opposite foot in only one

in box. Should resemble the look of a slalom skier with side-to-side motion.

(Sideways) Ali Shuffle Moving sideways, alternate 1 foot in and one foot

out of the boxes. Each box should have right foot in box, then left foot in

box, then to the next box. Switch which foot is first on way back.

Ex 3: Start with right foot on A and left foot on A. Hop to both feet to B, C, D, etc(Sideways) 2 in, 2 out Same as above but moving sideways

Hop, Right, Hop, Left Start by hopping with both feet in the first box, then hop

to only having your right foot in the next box, hop to having both feet in the

next box, finally hop to only having the left foot in the next box, repeat.

Ex 2:Start of 2 in, 2 o

Ex 1:Start of Icky Shuff

Ex 3: Start of Ali Shuffl


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B. BFSDot DrillThese drills are designed to improve on foot quickness. Try to move around the dots

as quickly as possible, still hitting all of the marks. Each section should be done 2 times

through for 15 seconds with 15 seconds rest.

Dot Drill Diagram:

Up and Back

Start at one end with feet on A and B.

Now jump quickly with both feet to C.

Then go with both feet to D and E.

Now come back the same way. D & E, C, A& B.

Around the World (Right Foot)

Put your Right foot on dot C.

Always hop on right foot while moving around dots.

Order is as follows: C, B, C, E, C, D, C, A, C, B, C, E..

Around the World (Left Foot)

Put your Left foot on dot C.

Always hop on Left foot while moving around dots.

Order is as follows: C, A, C, D, C, E, C, B, C, A, C, D, ..

Both Feet (Hourglass)

Put both feet on dot A.

Always hop on both feet while moving around dots.

Order is as follows (Counter-Clockwise): A, B, C, E, D, C, A, B, C, E, D, C,..

Next time through switch the direction (Clockwise), with order: B, A, C, D, E, C, B, A

Turn Around

Start at one end with feet on A and B.

Now jump quickly with both feet to C.

Then move both feet to D and E.

Now spin so your feet are on the opposite letter from A and B to B and A

Repeat the progression down the dots, spin, and return

3 ft.

2 ft.

3 ft.

2 ft.

AB

C

D E


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C. Plyometric BoxesPlyo Boxes are boxes that measure 18 by 18. They can be made from using 2 x 4

boards to support a piece of plywood or particle board. Any hard surface that is

approximately 4 high and steady would work, which is the same height as the width of a

2 x 4 with a piece of plywood. Drills done on these boxes improve foot quickness off the

ground and back to the ground as well as quickness side-to-side. Concentrate on always

hitting the middle of the box.

2 on, 2 off

Straddle box putting both feet on floor (position A)

Quickly alternate putting both feet up on top of the box (position

B) and then quickly back down to the floor (position A).

Make sure that the drill is done with many quick steps, rather than hops.

2 up, 2 down

Stand behind box with both feet on floor (position A).

Quickly alternate putting both feet up on top of the box (position

B) and then quickly back down to the floor (position A).


Over and back

Stand beside box with both feet on floor (position A).

Quickly put both feet up on top of the box (position B) and then

quickly back down to the floor on the other side (position C). Once

your second foot reaches floor on the other side, come back to the

beginning the same way continuing back and forth.


Slalom

Stand beside box with one foot on box and one foot on floor (position A).

Hop back and forth sideways alternating which foot is on the floor and

on top of the box.

Should resemble a slalom skier with the side-to-side hopping motion.

Ali Shuffle

Stand behind box with one foot on box and one foot on floor (position A).

Quickly alternate which foot is on the floor and on top of the box.

Should resemble a series of small hops.

Hop over and back

Stand beside box with both feet on floor (position A).

Quickly hop up on top of the box (position A) and then quickly

back down to the floor on the other side (position C). Repeat.

Make sure that the drill is done touching both sides and the top of

the box each trip across box.


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D. Plyo Bodyweight CircuitIf no other forms of foot drills are available, this circuit will be adequate. Keep

intensity and speed up in order to maximize the workout. Wall touches are to be done

facing wall approximately 12 away and facing wall, jumping and touching as high as you

can. The key is to explode off of the floor as soon as you touch it without rest. Line hops

can be done over any mark on the floor and require quick movements of the feet over and

back of the mark.

Do the circuit 3 times with 1 minute rest between each set:

Set 1:

20 Wall Touches

15 Line Hops Forward and Backward

10 Squat Thrusts

10 Split Squat Thrusts (Each Way)

Set 2:

20 Wall Touches

15 Line Hops Side to Side

20 Squat Thrusts


Set 3:

15 Line Hops Side to Side (Right Foot)

15 Line Hops Side to Side (Left Foot)

20 Wall Touches


15 Squat Thrusts

10 Split Squat Thrusts (Each Way)

The active stretch, flexibility work, and

one foot quickness drill is to be

done every day you lift!


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Nutrition Information

We must prepare ourselves in every way that every

game on our 2012 schedule is a rivalry game


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Basic NutritionBecoming an elite athlete requires good genes, good training and conditioning, and a

sensible diet. Optimal nutrition is essential for peak performance. All athletes need a

diet that provides enough energy in the form of carbohydrates and fats as well as

essential protein, vitamins and minerals. This means a diet containing 55-60 percent

of calories from carbohydrates (10 to 15 percent from sugars and the rest from

starches), no more than 30 percent of calories from fat and the remaining (about 10-

15 percent) from protein.That translates into eating a variety of foods every day - grains, vegetables, fruits,

beans, lean meats, and low fat dairy products. The base of the diet should come from

carbohydrates in the form of starches and sugars. Fluids, especially water, are also

important to the winning combination. Dehydration can stop even the finest athlete

from playing his or her best game.

Types of NutrientsCarbohydrates the primary source of energy for your body. Carbohydrates come

in two forms Simple and Complex. Simple carbohydrates (table sugar, corn

syrup) enter your system quickly. Complex carbohydrates (whole grains) are

processed and used more slowly. Athletes benefit most from the amount of

carbohydrates stored in the body. Carbohydrates yield more energy than fats.

Fats our storehouses of energy. When we have excess nutrients in our body,

some of it is stored as fat. The primary purpose of fat is energy production. Thereare two main types of fat saturated and unsaturated. Animal fats (meat, butter,

lard) are usually saturated fats and contribute to heart disease and cancer.

Vegetables fats (olive oil, corn oil) are generally unsaturated fats and are less

harmful. Nuts are high in fat but are nutritious and contain good unsaturated fats.

Some fats, such as Omega-3 fatty acids, have been found to be helpful in

preventing some cancers and heart disease which are found in some cold-water

fish.


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Water Could be the most important nutrient to an athlete. Your body is

approximately 50 to 55 percent water. Your body uses water 24 hours a day. A by

product of the energy production in your body is heat and water regulates your

body temperature by heat dissipation. Water also carries nutrients to the cells in

your body and the bodys functions running smoothly. It keeps the muscles

hydrated and helps prevent cramping and fatigue. You lose water through your

breath, perspiration, urine and bowel movements. So how much water does the

average, healthy adult living in a temperate climate need? In general, doctors

recommend 8 or 9 cups. Here are the most common ways of calculating that

amount:

Replacement approach. The averageurine output for adults is about 1.5 liters

(6.3 cups) a day. You lose close to an

additional liter (about 4 cups) of water a

day through breathing, sweating and

bowel movements. Food usually accounts

for 20 percent of your total fluid intake,

so if you consume 2 liters of water or

other beverages a day (a little more than

8 cups) along with your normal diet, you

will typically replace your lost fluids.

Eight 8-ounce glasses of water a day.Another approach to water intake is the

"8 x 8 rule" drink eight 8-ounce glasses

of water a day (about 1.9 liters). The rule

could also be stated, "Drink eight 8-

ounce glasses of fluid a day," as all fluids

count toward the daily total. Although the

approach really isn't supported by

scientific evidence, many people use this

easy-to-remember rule as a guideline for

how much water and other fluids to drink.

Dietary recommendations. The Instituteof Medicine advises that men consume

roughly 3 liters (about 13 cups) of total

beverages a day.

Even apart from the above approaches, if you

drink enough fluid so that you rarely feel thirsty

and produce 1.5 liters (6.3 cups) or more of

colorless or slightly yellow urine a day, your

fluid intake is probably adequate.Vitamins and Minerals are essential for the regulation of many of the functions

of the body. Most vitamins cannot be manufactured by the body and must be

obtained from your diet. Sufficient amounts of vitamins are ingested through a

varied diet. Multi-vitamins can be taken to replace any deficiencies. Potassium is

an important mineral for athletes because it helps to regulate muscle activity.

Potassium rich foods include oranges, bananas, and potatoes.

Food

Grams of

protein per

serving

Tuna (3 ounces) 22

Hamburger (3 ounces) 21

Chicken (3 ounces) 21

Shrimp (3 ounces) 18

Yogurt (1 cup) 11

Tofu ( cup) 9

Cow's milk (1 cup) 8

Peanut butter (2 tbsp) 8

Kidney beans, cooked

( cup)

8

Cheese (1 ounce) 7

Egg, cooked (3

ounces)

7

Soy milk (1 cup) 6


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Protein the brick and mortar of your body. Proteins help to provide some energy

to the body. Exercise may increase an athletes need for protein, depending on

the type and frequency of exercise. Extra protein is stored as fat. The

recommended amount of protein intake of 10 to 12 percent of total calories is

sufficient. It is recommend that resistance and strength-trained athletes may

need as much as 1.6-1.7 grams of protein per kg of body weight. (A kilogram

equals 2.2 pounds). To calculate your protein needs, divide your ideal weight by

2.2 pounds to obtain your weight in kilograms. Then multiply kilograms by the

grams of protein recommended. A varied diet will provide more than enough

protein as caloric intake increases. Excess protein can deprive the athlete of

more efficient fuel and can lead to dehydration. High-protein diets increase the

water requirement necessary to eliminate the nitrogen through the urine.

Your weight 2.2 1.6 = grams of protein recommended

Ex. 250lb 2.2 1.6 = 181.8 grams of protein

Weight Loss TipsEat slowly: You eat more if you eat fast, as it takes about 15 minutes for

our brain to get the message from our stomach that we have eatenenough. If we eat too fast, we will eat too much before we even realize

we're full!

Do not overeat: You should not eat after you are full. Eating extra food

adds additional calories to your body.

Eat protein: Include a low fat protein rich food like tofu, beans, eggs, and

low fat milk, yogurt or cottage cheese with every meal. The high-protein

meals eaten early in the day stick with you and give feeling of fullness for

longer time so you eat less. Soy protein is a very high-quality protein.

Reduce fat: Fats have more than twice the calories than protein or

carbohydrate! Our body converts excess dietary fat to body fat. Therefore

you should restrict intake of high fat foods. Learn to avoid fat in healthy

diet. Keep total fat intake between 20 to 35 percent of calories, with less

than 10 percent of calories from saturated fats and the rest from sources

of polyunsaturated and monounsaturated fatty acids. Keep Trans fat

consumption as low as possible.

Limit sugar & alcohol: Foods with a lot of added sugar and alcoholic

drinks are just empty calories. They provide little nutrients to our body.

Alcohol slows down the bodys use of fat for fuel and the fat is likely to be

stored in the body (Notice the fatty drinkers).

Avoid colas and coke drinks, they are full of sugar. Note that a can of cola

contains 9-10 teaspoons of sugar. Read Sugar content of liquors & soft

drinks and sugar content of foods.

Drink at least 8 glasses of water every day. Water is without any calories,

fat and cholesterol; and filling and refreshing. It is a natural appetite

suppressant and also helps the body to metabolize fat. Drinking lots of

water decreases the amount fat deposits. If you drink less water, then
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body starts to store it thinking that there is less supply of water. If you

drink water at regular intervals, then body starts to reject it, thinking that

there is an oversupply.

Eat plenty of natural foods such as vegetables, fruits, & whole grains.

These foods are packed with vitamins, minerals and fiber and are low in

calories.

Eat a low glycemic index, low fat diet. Avoid white foods such as sugar,

refined flour, white bread and white potatoes, and animal products fromyour diet. These are high glycemic index foods causing dramatic

fluctuations in blood sugar level.

Try to increase metabolism:

Getting enough sleep can help to

keep the hormones leptin and

grehlin in balance which regulates

your metabolism and appetite. A

study in 2008 by Francesco

Cappuccio of Warwick Medical

School in the United Kingdom

revealed that if you don't get

enough of sleep, there is a fair

chance you are going to put on

weight, no matter which part of

the world you live in.

Weight GainHave meals with the right balance of proteins, carbohydrates and the right

kinds of fats (unsaturated or monounsaturated fats, olive oil, canola oil,

etc). Suggested ratio: 60%-70% Carbs, 10%-15% Protein, small amounts

of fat.

Eat foods with higer calories, vitamins, and minerals as opposed to higher

fat or sugar.

Pack more nutritious calories in each serving. For example, add cooked

eggs to mashed potatoes, ground chicken to soups and gravies, chesse in

casseroles, eggs, and soups, and nonfat dried milk in soups, shakes and

mashed potatoes.

If you get too full too fast, try having more high-calorie foods or slices of

foods as opposed to consuming the whole thing.Drink mixed juices (apple/berry, peach/orange/banana, etc.) for a higher

calorie intake.

With moderation, you may add in good fat sources to meals such as nuts,

avocado, olives, and fatty fish (salmon or mackerel).

Snack between meals. Nuts, dried fruit, and yogurt are good options, but

its also important to find nutritious foods that you will enjoy.

Body Fat % Chart

Classification Women (% fat) Men (% fat)

Essential Fat 10-12% 2-4%

Athletes 14-20% 6-13%

Fitness 21-24% 14-17%

Acceptable 25-31% 18-25%

Obese 32% plus 25% plus
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Have a nutritious snack before bedtime, such as a peanut butter

sandwich.

Meal IdeasEating a well balanced diet plays an important role in keeping the body

healthy by making sure that it has the proper nutrients to function at its best.

Make sure that you think about what you are eating before you put it into

your systems. If you put junk in you will get junk out. You should try to eat

more real foods. The foods that are processed are full of preservatives and

are not as healthy for you as the more natural types of food. Here are a few

healthy ideas:

Breakfast most important meal of theday!

Oatmeal with raisins and fruit cooked in milk with peanut butter toast. Whole grain English muffin with peanut butter, bowl of cottage cheese

and fruit

Fruit smoothies throw fruit and fruit juice into a blender with proteinpowder and some oatmeal

Lunch and Dinner

Vegetable soup with some lean meat with whole grain bread on theside

Grilled chicken or fish with a side of brown rice, vegetables on the side Homemade pizza with whole grain crust put on whatever you like. Peanut Butter and Jelly on whole grain bread with yogurt and fruit Salad put lots of different vegetables in it. Make it better with

chicken and some fruit strawberries, grapes, or dried cranberries

adds a different twist. Dont go heavy on the dressing.

Wraps whole grain wraps mix it up. Make your own PB&J wrap likethey have in the TUB. If you go with turkey or ham make sure you

throw a few different vegetables on it. Dont go heavy on the mayo.

Mustard or red hot sauce is a great way to add flavor but not add many

calories.

Here is a sample of what your plate should look.

Keep it balanced!

You can find other useful information at:

www.mypyramid.com


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Strength Program

The team who plays the hardest for the longest time

typically wins -- lets continue to prepare to do just that!


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Lifting RulesThe lifting program is a 4 day a week program that works each major muscle group

each day in order for you to perform at your peak performance level. The program

is designed to build overall athletic muscle strength and explosion. Here are

some key points and explanations of the lifts.

Key Points:

Week one on the lifting card correlates to the first week of summer break,

the week of May 14th. Use Pre-week workout on the lifting card prior to

May 14th. The program is a four-day per week lifting program (2 days on

each side of lifting card). The program is designed to peak mid-August.

% number = percentage of one rep max total of that specific lift.

Active Rest Week (Week 7) This week is to recover some sore muscles

and regain focus for the second half of the summer. Weight is to be light

but reps are to be done with a higher tempo and less rest between sets.

Stability Exercises:

Superman Raises On stomach, lift opposite arm with opposite leg usinglower back and glutes to lift. Keep legs and arms straight while lifting

Banana Rolls On stomach, raise both arms and legs, then roll to side notusing hands or feet to roll. Keep feet and hands elevated at each stop, and

continue to back and other side. Stop for a 3 second count at one each side.

Front Plank On your elbows, forearms, and toes, keep body as straight aspossible using core muscles (lower back, abdominals, obliques) to keep body

in line.

Plank Jacks While in Front Plank position, quickly move feet outward theninward similar to jumping jacks. Only legs should move in and out.

Side Plank Laying on a side, hold body straight with core muscles onlyhaving same side elbow, forearm, and outside of foot touching ground.

Hamstring Planks Laying on back, keep one leg straight and the other bent,force hips to sky as much as possible, only having one foot and shoulder

blades on ground.. Both knees should be right beside each other during

stability.


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Plank Ups Start in plank position, then take open hand, push off the groundand move your body to push up position without losing your straight body

posture. After, lower yourself to plank position.

Plank Up, Raise Opposite Arm Do a normal plank up, then raise opposite armused in plank up to the sky, completely turning body. At top, should be one

hand on ground, both feet toes on ground, and other hand to sky with body

sideways. After, go back to push up position, then back to plank.

Plank Up, Raise Opposite Leg Do a normal plank up, then raise opposite legup in the air, keeping leg straight. At top, should have both hands palms on

ground, one foot on ground, and one leg in air. After, go back to push up

position, then back to plank.

Push-Up Position, Knee to Elbow In a good push-up position, bring same kneeup under body to elbow keeping back in alignment. Bring knee up and hold,

with toe barely touching the ground, then return to push-up position. Repeat

with opposite foot.

Push-Up Position, Knee to Opposite Elbow In a good push-up position, bringone knee under body to opposite elbow keeping back in alignment. Touch

knee to elbow and hold with toe barely touching the ground, then return to

push-up position. Repeat with opposite foot.

Push-Up Position, Knee Outside Elbow In a good push-up position, bringsame knee outside arm and elbow placing foot beside same hand on ground.

Touch foot then return to push-up position. Repeat with opposite foot.

Abdominal Exercises:

Toe Touches Laying on back, raise feet straight to sky and control bodywhile raising shoulder blades and extended arms to toes.

Rocky sit-ups A full sit up but at the top of the lift you touch your oppositeelbow to the opposite knee. On the next sit up, you touch the other elbow and

other knee.

Bicycles Are done on back with legs bent and hands behind head movinglegs in and out while bringing opposite elbow to knee when it comes over

chest. Movement can be done forward or backward, fast or slow, laying on

back (above) or sitting upright with hands behind back on ground.


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Scoops Are done sitting with hands behind back on floor moving both legstogether out low and the scooping upward then bringing knees to chest.

6 Drill Laying on back, hold legs straight and keep heels only 6 off ground. Knee to Chest Holding 6 drill, bring knees into chest, then extend back

straight, without touching them to ground.

Leg Raises Holding 6 drill, raise legs up to sky continuing to keep them

straight. Once perpendicular to ground, lower back to 6 drill without

touching ground.

V-Ups Starting with body stretch out on floor and hands above head, lift legsand crunch upper body bringing hands and feet together at highest point off

ground.

Roman Twists Sitting up with upper body at a 45 angle and knees bent withfeet off the floor, touch beside hips on ground with both hands. Hands must

remain together and touch each side one at a time.

Side Crunches With back on the ground, place both legs together and turnthem one way so they both are against the ground. Then lift shoulders and

head straight up to sky.

Wipers Laying on ground, point both legs straight up to sky. Using lower andside abdominals, move legs side to side similar to windshield wipers.

Laying Heel Touches Laying on back with feet flat on floor and knees bent,raise shoulder blades and head off ground then rotate shoulders back and

forth touching heel with outstretched hand. Shoulders should stay off of floor

for the entire workout.


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Abdominals & Stability Each specific lifting day has a specific abdominal

and stability workout associated with it. Up to and including the active

rest week, abdominals and stability will be done at the end of the

workout. Each set of abdominals or stability should be completed then a

1:00 rest between. The days and their abdominal and stability workout

are as follows:

Day 1 Stability Superman Raises x15 each way, Banana Rolls x2 full rolls

each way. Repeat 3x.

Abdominals - Full Sit-ups x10, Crunches x25, Toe Touches x25,Rocky Sit-Ups 10x each way. Repeat 3x.

Day 2

Stability Front Plank :30 secs, Front Plank :30 secs with PlankJacks x10, Side Plank :20 sec each way. Hamstring Planks :30 sec

each way. Repeat 2x.

Abdominals Bicycles x20, Slow Bicycles x10, Sitting BackwardBicycles x15, Scoops x15. Repeat 3x.

Day 3 Stability Plank Ups 15x each arm. Plank Up, Raise opposite arm

10x each arm, Plank Up, Raise opposite leg 10x each way Repeat

2x.

Abdominals 6 Drill :30 seconds, Leg Raises x20, Knees to chestx20, V-Ups x10 Repeat 3x.

Day 4 Stability Push-Up Position, Knee to Elbow (15x each way), Push-Up

Position, Knee Opposite Elbow (10x each way), Push-Up Position,

Knee Outside Elbow (8x each way). Repeat 3x.


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Abdominals Roman Twists (15x each way), Laying Heel Touches(15x each way), Side Crunches (15x each way), Wipers (10x each

way). Repeat 3x.

After the active rest week (Week 7), the abdominals will be done during

the lifting, while the stability is still at the end. After each lift, do one ab

workout for the first 3 lifts of each set, which will work your abs as well

as increase the intensity of the workouts. The stability will remain the

same as prior to the active rest week. The workout is:

Day 1 Set #1 - Full Sit-ups x10 Set #2 - Crunches x15

Set #3 Toe Touches x15

Day 2 Set #1 Scoops x10 Set #2 Bicycles x10 Set #3 Sitting Backward Bicycles x10

Day 3 Set #1 (6 Drill) Leg Raises x10 Set #2 (6 Drill) Knee to Chest x15 Set #3 V-Ups x10

Day 4 Set #1 Roman Twists x10 each way Set #2 Side Crunches x10 each way Set #3 Wipers x10 touches each side

All lifts on your card are the suggested lifts. If you have a personal trainer

or someone back home whom you would rather work out with or do their

program, we understand. We would like for you to incorporate our main

bolded lifts into your workout if you do not do them already.


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Lift Descriptions:Power Clean Weight is to start from floor and return to floor after

each rep. Keeping feet shoulder width and straight ahead, drive

weight off of the floor keeping bar moving straight up. Hips should

drive forward while weight passes them and arms should shrug

weight upward, pulling weight as high as possible. Once weight is in

the air, lifter then lowers hips back down and drives elbows forward

catching weight on upper chest and shoulder area.

Squat (Front Squat) Should be performed by starting in upright

position with weight stable, lift starts with movement of hips backward

and down keeping heels on the ground and weight balanced over body.

Feet should be shoulder width or slightly wider, toes slightly outward,

and knees should be forced outward at bottom of lift. Always

remember to keep back tight throughout and keep chest open and full

for proper lift.

Split Leg DL Stand with one leg in front of the bar, one leg behind.Squat down and hold the bar with a dead lift grip, lift the bar between

legs up to the bottom of the pelvis.

Weighted Squat Jumps With a bar on your back in the same position

as back squat, squat down with good back squat form, then fire up in

the air and jump up off of the ground in one motion.

Step-Ups The key to step-ups is making sure you fire your foot

downward when you drive your body upward. To emphasize this, put

your foot on whatever object you are stepping on, then pick it a little

higher, slam it against the object and drive yourself upward.

Hamstring Curls Get on your knees with a partner or something

holding your heels down, then lower your chest down to the ground

using your hamstrings to control. After, raise your body back up to

kneeling position.

DB Linemen Press On an incline bench, grab two dumbells and hold

them to together with palms aimed at each other. Lower and raise the

dumbbells in the same track as incline bench keeping elbows tight to

body.

Power Pulls Lift is identical to a Hang Clean until weight is to be

caught. Lifter is only to pull weight as high as possible without

catching weight. Lift is intended to work on explosion hips, back, legs

of power clean without beating up shoulders and wrists having to

catch the weight.


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DB Push Press Hold weight above shoulder area, similar to position of

weight after successful power clean in front of head. Bend knees,

ankles, and hips to lower body position slightly, then explode driving

hips forward and body straight generating energy enough to thrust the

weight upward. Catch weight with arms straight up and elbows

slightly locked. Do not push weight up with arms as in a military press,

but use explosion from hips and legs to drive the weight up. Spotters

assist weight to travel back to original position.

One Arm DB Snatch Use one dumbbell (start light to get the feel for

it), In a squatting position with your feet slightly more than shoulder

width apart (athletic stance). The dumbbell is positioned between your

legs. In the hang position, your arm should be straight but not stiff and

locked-out. Put your other arm on your waist to aid with balance. As

with any squatting position, your back should be flat. When you start

the pull, drive upwards powerfully with your legs and thrust your hips

forward. The dumbbell has traveled up with the momentum of the

initial push, and you want to catch the weight before it succumbs togravity and falls to the floor. As soon as you are underneath it, drive

upwards again and lock out the arm above your head.

Dumbbell Lifts (DB Incline, DB Military, DB Bench, DB Flyes) The

advantage to using dumbbells is the ability to have a greater range to

perform the lift. Make sure while doing these lifts that the weight

travels the entire way up and down that it possibly could in order for

maximum muscle development.

Straight Leg Dead Lifts Initially, this lift should be done with light

weights until proper form is reached. This lift is great for

strengthening your lower and middle back when performed properly.

The legs should be as close to locked out without being locked out.

They must remain in that position throughout the entire lift. The back

should be arched so the chest is out. This is done very slowly and

controlled to ensure safety.


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Conditioning Program

Prepare to do something WE have never done before

in 2012!!


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Conditioning RulesThe conditioning program is a 4 day a week program that works each major muscle group

each day in order for you to perform at your peak performance level. The program is

designed to build overall stamina and explosion. Here are some key points and

explanations of the program.

Key Points:

IMPORTANT: The strength you have built in the spring is not nearly enough. We

must continue to gradually increase strength while greatly increasing speed and

conditioning. You must run over the summer and continue to lift.

There will be a running test upon returning in the fall, there will be repercussions

if this running test is not passed.

Week 1 on the conditioning card correlates to the week of May 14th. The program

is a four-day per week workout program designed to peak mid-August.

Perimeter of Field Sprint from one corner, around the outside of the field, back

to start. This should be shorter than, but resemble, a 400m sprint.

300 Yard Shuttle Sprint to the 50 yard line, back to the goal line, sprint the

length of the field, back to the goal line.

Man Makers Spring to the 50 yard line, 10 Push-ups, back to the goal line, 9

push-ups, to the 50 yard line, 8 push-ups, and so on.

Full Gasser Run the width of the field, touch the sideline, run back to the

beginning, touch, and repeat.

Shuttle Gasser Run to the near hash, back to the sideline, run to the other hash,

back to the sideline, run the width of the field, run back to the beginning.

SPECIAL SPEED DRILLS:

(1) SEATED FAST ARMS - Sit on the ground with the feet extended out in front of

the body. Move the arms as fast as possible in a running motion for 10 seconds

for 5 sets. This drill is used to practice correct arm action and develop rotational

speed from the shoulders. (Many athletes move only the arms from the elbows

down, instead of from the shoulders). Faster arm movement can improve the

turnover rate of your steps (stride frequency).

(2) STANCE & STARTS - Perform 8 repetitions for 10 yds. Concentrate on quickly

switching the hands and feet. Be sure to place the dominant foot forward and

place it just behind the starting line and the opposite hand just behind the line as

well. The first few strides should be fast but should emphasize long powerful

strides with knees lifted high (make sure your staying low and driving out).

(3) PUSH-UP STARTS - Perform 8 repetitions for 10 yds. Start from a bottom push-

up position. Push up with arms while driving forward into a run focusing on

moving outward and staying low, keeping shoulders in front of hips. The body

angle should be lower at takeoff than a normal start. This drill helps you to stay

low and move forward at the start.


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(4) LINE RUNNING - 4 Times for 40 yards. The purpose of this drill is encourage

you to lengthen your stride. Run ten yards and hit a yard marker with either foot;

the next step is on the next yard marker, etc.... This would mean you are running

with a 7.5 foot stride. The key is drive the elbows back vigorously and lift the

knees explosively.

(5) FORM SPRINTS - Perform 4 repetitions for 40 yds. Perform perfect sprint

technique while covering a distance of 40 yards. Think about knee drive and

proper arm technique.

(6) BUILD-UP SPRINTS - Gradually speed up over a distance of 50 yards. This is a

good exercise for improving sprinting technique while increasing speeds. This is

done for 5 reps.

(7) FLYING SPRINTS - Accelerate for 20 to 30 yards and then run for 10 to 30

yards at a maximum all-out effort!! This drill is excellent for improving the finish

of the 40 yd. sprint. This is done for 5 reps.

(8) INS AND OUTS - Cover 80 yards as follows: jog 20 yards, sprint 20 yards, stride

20 yards, and sprint the final 20 yards. The key is that that you change speed into

the sprints and work to accelerate as fast as possible. This is done for 5 reps.

(9) UPHILL RUNNING - Find a moderately steep hill that is 60 yards long. Begin

sprinting up the hill, while using proper running technique. Walk back down the

hill for recovery. Running uphill develops strength and power in the hips and legs.

This drill is done for 6 reps.

(10) DOWNHILL RUNNING - Find a hill with a slight downgrade. Begin by sprinting

downhill, making sure not to go more than 50 yards. Be careful not to over stride

to the point where you are unable to run full speed. This drill is done for 6 reps.

(11) STADIUM STEPS - This helps in developing power in our legs. Always

remember to walk down the steps. 70 steps equal one set. Do this drill for 1 set of

each drill listed below.

Hamstring Walk Walk backwards up the steps using hamstrings and quads tobalance and drive upward. Can hold a weight for extra work.

High Knee Run - Sprint up the steps using good running form hitting everyother step.

High Knee Skip - Skip every other step while maintain good arm movementand driving the knees upward as you move from step to step.

Double Leg Hops - Hop with both feet together hitting every other step, keep aslight bend in the knees to avoid unnecessary stress on the back, move from

step to step as explosively as possible.

One Foot Running - Hit every other step while maintaining a high knee lift,ankle locked and driving off the balls of the feet. Start with one foot first time

through, then switch.


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Two Feet Running - Two feet every step while maintaining a high knee lift,ankle locked, and driving off the balls of the feet. Start with one foot first time

through, then switch.

2 up, 1 down Working on run mechanics and coordination, do a two feetrunning drill up two steps, then go down one step with both feet. Follow that

by repeating the cycle, running up two steps and down one.

(12) RESISTIVE STARTS (w/ Partner) - Work with another athlete. Your partner

puts his hands on the front of your shoulders while you lean forward against his

hands. Run forward against your partners resistance for five (5) yards. Continue

running while the partner releases the resistance and move forward for an

additional 10 yds. This drill is done for 8 reps. Make sure your partner does not

push so much that you lose running form.

(13) TOWEL STARTS (w/ Partner) - Work with another athlete. Your partner puts a

towel around your waist and holds on to each end. Run forward against your

partners resistance for five (5) yards. Continue running while the partner

releases the resistance and move forward for an additional 10 yds. This drill is

done for 6 reps. Make sure your partner does not resist so much that you lose

running form.

(14) BALL DROP STARTS (w/ Partner) - The athlete works with a partner who

holds two (2) tennis balls, (1 ball in each hand) and stands 10 yards away. Start in

the down stance and react to your partner dropping one of the balls. Try to catch

the ball before it hits the ground twice. This works on the sprint start and

reaction. This drill should be completed for 6 reps.

(15) HARNESS/BAND RUNNING (w/ Partner) - Use a running harness and have a

partner give resistance for 20 yards. Make sure to use good running technique.

This drill is used to develop power and explosion in the hips and thighs. This is

done for 6 reps.

PlyometricsPhase #1

Standing long jumps x5

Single leg hops 20 yds x2 each

Power skips for height 20 yds x4

Lateral bag hops x4

Squat Thrusts x20

Phase #2Standing long jumps x10



Lateral bag hops x4

Squat Thrusts x20

Phase #3




Lateral bag hops x4

Squat Thrusts x30

Speed step ups x3 for 10 seconds

Phase #4




Lateral bag hops x4

Squat Thrusts x30

Speed step ups x3 for 15 seconds


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Phase #5




Lateral bag hops x5

Squat Thrusts 2x30

Speed steps x3 for 15 seconds

Phase #6




Lateral bag hops x6

Squat Thrusts 2x30

Speed steps x4 for 15 seconds

Agility Drills (Diagram and explanation below)Remember These drills are to be done at full speed with full recovery.

Agility #1

Pro Shuttle x 7 Four Corners x 7 Nebraska Drill x 7 Figure 8 Drill x 7

Agility #2

Four Corners x 7 Adv. Four Corners x 7 Figure 8 Drill x 7 Big T Drill x 7

Agility #3

Pro Shuttle x 7 Adv. Four Corners x 7 Nebraska Drill x 7 Big T Drill x 7

Agility #4

Pro Shuttle x 10 Four Corners x 10 Nebraska Drill x 10 Figure 8 Drill x 10

Agility #5

Four Corners x 10 Adv. Four Corners x 10 Figure 8 Drill x 10 Big T Drill x 10

Agility #6

Pro Shuttle x 10 Adv. Four Corners x 10 Nebraska Drill x 10 Big T Drill x 10

20 yd. Pro Shuttle (Jingle Jangle)

The 20 yd. shuttle run is a quickness and agility exercise that the NFL uses to

measure athletes at the Indianapolis combine, measuring their change ofdirection.

You start out straddling the midline with one hand down on the midline.

Sprint to your right and touch the end line with your right hand

Change direction and sprint ten yards and touch the end line with your left

hand

Change direction and sprint five yards through the midline.

START

FINISH

End Line Midline End Line

5 yards

5 yards

10 yards


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Figure eight

The figure eight enhances your ability to run in directions other than

just a straight line. You are running on a constant bend so you must

utilize the bend in your knees and ankles. The ability to run at

different angles will enhance your ability to cover the field both

offensively and defensively.

Start

Finish

Big T Drill

The T-Test will help with the ability to cut, change direction and accelerate.

1) Sprint ten yards past the middle cone.2) Go over the middle cone and under the left cone.3) When you are done coming underneath the left cone accelerate and go under

the right cone.

4) After you have gone around the right cone head for the middle cone.5) Accelerate towards the middle cone.6) Go around the middle cone and finish on the right side of the starting cone.

Finish Start

5 yards 5 yards

5 yards5 yards

10

yards


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Four Corner Drill

The Four Corner Drill will help with the ability to cut, change direction and accelerate.

1) Start on one side of the box of cones.2) Spring forward to and around cone3) Start shuffling when you reach the first cone.4) Once you reach the second cone, backpedal to the third cone.5) At the third cone, start to carioca across the point where you started.6) Repeat pattern on other side, starting with spring, then shuffle, backpedal, and carioca.

Backpedal

Start

5 yards

5 yards

5 yards

5 yards

Sprint

Shuffle

Carioca

Advanced Four Corner Drill

1) Start by cone A, always facing out of box towards cones A and B.2) Shuffle from cone A to cone B3) Shuffle back to cone A4) Open hips while continuing to face forward, and sprint to cone C5) Plant at cone C, Sprint straight ahead to cone B6) Plant at cone B, Open hips again while facing forward and sprint to cone D.7) Plant at cone D and sprint through the finish, Cone A.

#1

#2

Always face this direction


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Documents

Westminster College Strength & Conditioning Manual