2017 SUMMER
STRENGTH &
CONDITIONING MANUAL
One Team. One Goal.
District Champions
10 – 0
Dear Players/Parents/Guardians,
Welcome to Heights High School Football!!! This is Stephen Dixon, Athletic Coordinator/Head Football
Coach at Heights High School. My coaching staff and I are excited to be back and get the 2017 football season
under way. We are excited about the season, excited about our future, and even more excited to coach your kids
and be a positive role model to them.
Before the season gets underway, we ask that you attend a short Football Kickoff Meeting in which we
will discuss football booster/program obligations (which includes a $25 participation fee), financial issues within
the school district, eligibility issues, playing time for your child, recruiting information, and other issues.
Parents/Guardians will need to sign an information card at the end/beginning of the meeting so we will be able to
contact you regarding periodic booster club meetings and other issues. We need every parent/guardian to give
their information and to be at the meeting.
All forms needed to play football are on our Heights High School athletic site. No one can play football
without these forms being filled out and also paying a $35 district insurance fee prior to the first practice on
August 1st. We will collect participation fees, insurance fees, and athletic forms starting June 5th
.
Your support has always been the key secret to our success and we hope to grow in our parental
support. The Football Kickoff Meeting is scheduled to begin at 12:00 pm on Saturday, August 5th, in the
Performance Gym (main gym). We look forward to seeing you and your son at the meeting.
Important Dates
June 6th and July 5th- FREE PHYSICAL DATE at Heights HS (8- noon and 1-3:00 pm) Stephen Dixon
Saturday, August 4th (Issuing equipment to returning players (9:00 am) Athletic Coordinator
Saturday, August 5th- Issuing equipment to incoming freshmen (9:00 am) Head Football Coach
- Football Kickoff Meeting at noon Heights HS
August 7th- First day of two a day camp starting at 7:00 am sharp 832-654-3535
Important Dates
June 5th Summer workouts begin
June 19th Free Physicals at Heights H.S.
July 10th Free Physicals at Heights H.S. July 17th Players can purchase Pre-Season Practice Gear ($20)
August 4th Equipment Pick Up- Returning Players
August 5th Equipment Pick Up- New Players/Freshman
August 5th Football Parent Kick-Off Meeting (12 pm)
August 7th Two-A-Days start (7:00 am)
August 18th Scrimmage vs. Willowridge @ Willowridge HS (5 pm)
August 25th Scrimmage vs Waltrip @ Waltrip HS (TBD)
Summer Weight Room Hours
Monday – Thursday 9:00a – 4:00 pm Closed on Fridays!!
d
2017 Varsity Football Schedule
Day Date Opponent Stadium Time
Thursday August 31st
Fort Bend Travis Delmar (H) 7:00 pm
Saturday September 9th
Crosby Delmar (H) 6:00 pm
Friday September 15th
Clear Creek Delmar (H) 7:00 pm
Thursday September 21st
Katy Tompkins Delmar (H) 7:00 pm
Thursday September 28th
Sam Houston Jones Cowart (A) 7:00 pm
Friday October 6th
Bellaire **/***/***** Delmar (H) 7:00 pm
Friday October 13th
Westbury Butler (A) 7:00 pm
Saturday October 21st
Lamar Delmar (A) 1:00 pm
Saturday October 28th
Westside Butler (A) 1:00 pm
Friday November 3rd
Chavez */***** Delmar (H) 7:00 pm
* Parent Night ** Alumni Game
*** Homecoming/Alumni Game
**** Feeder Pattern Game
***** Senior Recognition Game
Senior Recognition/Parent Night Game will be against Chavez. We will recognize
Senior and Parents before the game. Parents need to be inside Stadium by 6:15 pm.
The game vs Lamar will be the Breast Cancer Awareness Game!
The Junior Varsity and Freshman schedule will soon be finalized by HISD Athletic
Department.
C
o
Daily Warm-Up
The Daily Dynamic Warm-up is done before running and lifting. This can also
be done at the end of a workout for a dynamic stretch and cool-down.
10 yards and then jog 10 yards (down and back)
Jog
Knee to chest (walking and pulling the knee up)
High Knees
Butt-kicks
Lung
Lunge twist
Soldier Walk
High Backpedal (Donkey kicks)
Carioca
Bear Crawl
20 yards
Superman for height
Superman for distance
Accelerate-Decelerate
Accelerate-Sprint
Sprint-Decelerate
Week 1
June 5 – 8
Day1 Day 2 Day 3 Day 4
Bench Press Squats Incline Press Power Clean
#2 #2 #2 4 X 8
DB Incline Lunges DB Flys Upright Row
3 X 8 3 X 8 3 X 12 4 X 10
Military Press Rom. Dead Lift DB Bench Bent Over Row
3 X 10 3 X 10 3 X 10 3 X 12
DB Flys Box Step Ups DB Military Tricep Pulldowns
3 X 10 3 X 10 3 X12 3 x 10
Plate Raises Calves Front/Side DB Raises Shrugs
45,35,25,10 x Fail 3 x 25 3 X 10 2 x 25
Push Ups Tricep Pulldowns Bench Dips Box Step Ups
100 3 X 12 3 X 12 3 X 12
Tricep Choice Upright Row Skull Crushers DB Express
3 X 15 3 X 15 3 X 15 2 x (20-15-10)
ABS ABS-Leg Throws ABS Abs- Leg Throws
1 x 26 2 x fail 1 x 26 2 x fail
Week 2
June 12 – 15
Day1 Day 2 Day 3 Day 4
Bench Press Squats Incline Press Power clean
#2 #2 #2 4 X 7
DB Military Lunges DB Flys Upright Row
3 X 8 3 X 8 3 X 12 4 X 10
Incline Flys Rom. Dead Lift Close Grip Bench Bent Over Row
3 X 10 3 X 10 3 X 10 3 X 12
Jammer (Red Machine) Box Step Ups Military Press Tricep Pulldowns
3 X 10 3 X 10 3 X12 3 x 10
Plate Raises Calves Front/Side DB Raises Shrugs
45,35,25,10 x Fail 3 x 25 3 X 10 2 x 25
Push Ups Tricep Pulldowns Bench Dips Box Step Ups
100 3 X 12 3 X 12 3 X 12
Skull Crushers Upright Row Tricep Extensions Bicep 21’s
3 X 15 3 X 15 3 X 15 2 x
ABS ABS ABS Abs
Super Abs 300 Crunches Super Abs 300 Crunches
Week 3
June 19 – 22
Day1 Day 2 Day 3 Day 4
Bench Press Squats Incline Press high pulls
#4 #4 #4 4 X 6
DB Military Lunges DB Flys Upright Row
3 X 8 3 X 8 3 X 12 4 X 10
Incline Flys Rom. Dead Lift Close Grip Bench Bent Over Row
3 X 10 3 X 10 3 X 10 3 X 12
Decline DB Bench Box Step Ups Military Press Tricep Pulldowns
3 X 10 3 X 10 3 X12 3 x 10
Plate Raises Box Jumps Front/Side DB Raises Shrugs
45,35,25,10 x Fail 3 x 10 3 X 10 2 x 25
Push Ups Tricep Pulldowns Dips Towel Pull Ups
100 3 X 12 3 X 12 3 X Fail
Skull Crushers Upright Row Tricep Extensions Bicep 21’s
3 X 15 3 X 15 3 X 15 2 x
ABS ABS-Leg Throws ABS Abs- Leg Throws
Super Abs 2 x fail Super Abs 2 x Fail
Week 4
June
26-29
Day1 Day 2 Day 3 Day 4
Bench Press Squats Incline Press high pulls
#4 #4 #4 4 X 5
DB Incline Lunges DB Flys Upright Row
3 X 8 3 X 8 3 X 12 4 X 10
Military Press Rom. Dead Lift DB Bench Bent Over Row
3 X 10 3 X 10 3 X 10 3 X 12
Jammer (Red Machine) Box Step Ups DB Military Press Tricep Pulldowns
1 Till Fail 3 X 10 3 X12 3 x 10
Plate Raises Calves Jammer (Red Machine) Shrugs
45,35,25,10 x Fail 3 x 25 3 X 10 2 x 25
Push Ups Tricep Pulldowns Close Grip Bench Rom. Dead Lift
100 3 X 12 3 X 12 3 X 12
Tricep Extensions Upright Row Skull Crushers DB Express
3 X 15 3 X 15 3 X 15 2 x (30-20-15-10)
ABS ABS-Hanging Knee ABS Abs- Hanging Knees
Super Abs 2 x fail 125 Crunches 2 x Fail
Week 5
July 3 – 6
Day1 Day 2 Day 3 Day 4
Bench Press Squats Incline Press power clean
#5 #5 #5 4 X 4
DB Incline Reverse Lunges Military Press Upright Row
3 X 8 3 X 8 3 X 8 4 X 10
Military Press Rom. Dead Lift Jammer Bent Over Row
3 X 10 3 X 10 3 X 10 3 X 12
Incline Burnout Box Step Ups DB Bench Press Tricep Pulldowns
1 Till Fail 3 X 10 3 X12 3 x 10
Front/Side DB Raises Overhead Squat Front/Side DB Raises Rom. Dead Lift
3 x 12 3 x 10 3 X 10 3 x 12
Push Ups Tricep Pulldowns Bench Press Towel Pull Ups
100 3 X 12 1 TilL Fail 1 x Fail
Tricep Extensions Upright Row French Curls DB Curls- Til Fail
3 X 15 3 X 15 3 X 15 1 x (35-30-20-15)
ABS ABS ABS Abs
Super Abs 50 V-Ups Super Abs 50 V-Ups
Week 6
July 10 – 13
Day1 Day 2 Day 3 Day 4
Bench Press Squats Incline Press high pulls
#6 #6 #6 4 X 3
Jammer Reverse Lunges Military Press Upright Row
3 X 8 3 X 8 3 X 8 4 X 8
Military Press Rom. Dead Lift DB Bench Press Bent Over Row
3 X 10 3 X 8 3 X 8 3 X 10
Incline Burnout Box Step Ups DB Incline Tricep Pulldowns
1 Till Fail 3 X 8 3 X10 3 x 10
Front/Side DB Raises Overhead Squat Plyo Push Ups Shrugs
3 x 12 3 x 10 3 X 15 3 x 8
Dips Tricep Pulldowns Bench Burnout Towel Pull Ups
3 x 10 3 X 10 1 TilL Fail 1 x Fail
Tricep Extensions Towel Pull Ups Skull Crushers DB Curls- Til Fail
4 X 8 3 X Fail 3 X 10 2 x (30-20-15)
ABS ABS ABS Abs
120 Sit Ups 300 Crunches 120 Sit Ups 300 Crunches
Week 7
July 17-21
Day1 Day 2 Day 3 Day 4
Bench Press Squats Incline Press power Clean
#7 #7 #7 3 X 5
DB Incline Reverse Lunges Military Press Upright Row
3 X 8 3 X 8 3 X 8 4 X 10
Military Press Leg Press Jammer Bent Over Row
3 X 10 1 Till Fail 3 X 10 3 X 12
Incline Burnout Rom. Dead Lift DB Bench Tricep Pulldowns
1 Till Fail 3 X 10 3 X12 3 x 10
Front/Side DB Raises Front Squat Push Ups Shrugs
3 x 12 3 x 12 3 X 20 2 x 25
Skull Crushers Tricep Pulldowns Bench Burnout Towel Pull Ups
3 x 15 3 X 12 1 TilL Fail 1 x Fail
Tricep Extensions Towel Pull Ups Skull Crushers DB Curls- Til Fail
3 X 15 2 X Fail 3 X 15 2 x (35-30-20-15)
ABS ABS-Bicycle ABS Abs-Bicycle
100 Crunches 3 x 60 150 Crunches 3 x 60
July 24th-August 4th will be all football drill work. All drills will be
position specific drills
2 SET 1 2 3
REPS 10 10 10
MAX LBS. LBS. LBS.
100 65 70 75
105 70 75 80
110 70 75 80
115 75 80 85
120 80 85 90
125 80 85 95
130 85 90 95
135 85 95 100
140 90 95 105
145 95 100 110
150 95 105 110
155 100 105 115
160 105 110 120
165 105 115 125
170 110 115 125
175 115 120 130
180 115 125 135
185 120 125 140
190 125 130 140
195 125 135 145
200 130 135 150
205 135 140 155
210 135 145 155
215 140 145 160
220 145 150 165
225 145 155 170
230 150 155 170
235 150 160 175
240 155 165 180
245 160 170 185
250 160 170 185
255 165 175 190
260 170 180 195
265 170 180 200
270 175 185 200
275 180 190 205
280 180 190 210
285 185 195 215
290 190 200 220
295 190 205 220
300 195 210 225
2 SET 1 2 3
REPS 10 10 10
MAX LBS. LBS. LBS.
305 200 210 225 310 200 215 230 315 205 215 230 320 210 220 235 325 210 225 240 330 215 225 245 335 215 230 245 340 220 235 250 345 225 235 255 350 225 240 260 355 230 245 260 360 235 250 265 365 235 250 270 370 240 255 275 375 245 260 275 380 245 260 280 385 250 265 285 390 255 270 290 395 255 275 290 400 260 275 295 405 265 280 300 410 265 285 305 415 270 285 305 420 275 290 310 425 275 295 315 430 280 295 320 435 280 300 320 440 285 305 325 445 290 310 330 450 290 310 335 455 295 315 335 460 300 320 340 465 300 320 345 470 305 325 350 475 310 330 350 480 310 330 355 485 315 335 360 490 320 340 365 495 320 345 365 500 320 345 370
SET
1
2
4
3
4 REPS 5 5 5 5
MAX LBS. LBS. LBS. LBS.
100 70 75 80 85 105 75 80 85 90 110 75 80 90 95 115 80 85 90 95 120 85 85 95 100 125 85 90 100 105 130 90 95 105 110 135 95 100 110 110 140 100 100 110 115 145 100 105 115 120 150 105 110 120 125 155 110 110 125 125 160 110 115 130 130 165 115 120 130 135 170 120 120 135 140 175 120 125 140 145 180 125 130 145 150 185 130 135 150 155 190 135 135 150 155 195 135 140 155 160 200 140 145 160 165 205 145 145 165 170 210 145 150 170 175 215 150 155 170 180 220 155 155 175 180 225 155 160 180 185 230 160 165 185 190 235 165 170 190 195 240 170 170 190 200 245 170 175 195 205 250 175 180 200 210 255 180 185 205 210 260 180 190 210 215 265 185 190 210 220 270 190 195 215 225 275 190 200 220 230 280 195 205 225 235 285 200 210 230 240 290 205 210 235 245 295 205 215 240 250 300 210 220 240 255
SET
1
2
4
3
4 REPS 5 5 5 5
MAX LBS. LBS. LBS. LBS.
305 215 230 245 260 310 215 230 250 265 315 220 235 250 265 320 225 240 255 270 325 225 245 260 275 330 230 245 265 280 335 235 250 270 285 340 235 255 270 290 345 240 260 275 295 350 240 260 280 295 355 250 265 285 300 360 250 270 290 305 365 255 275 290 310 370 260 275 295 315 375 260 280 300 320 380 265 285 305 325 385 270 290 310 325 390 275 290 310 330 395 275 295 315 335 400 280 300 320 340 405 285 305 325 345 410 285 305 330 350 415 290 310 330 350 420 295 315 335 355 425 295 320 340 360 430 300 320 345 365 435 305 325 350 370 440 310 330 350 375 445 310 335 355 380 450 315 335 360 380 455 320 340 365 385 460 320 345 370 390 465 325 350 375 395 470 330 350 375 400 475 330 355 380 405 480 335 360 385 410 485 340 365 390 410 490 345 365 390 415 495 345 370 395 420 500 350 375 400 425
SET
1
2
5
3
4 REPS 10 8 6 4
MAX LBS. LBS. LBS. LBS.
100 55 65 75 85 105 55 70 80 90 110 60 70 80 95 115 65 75 85 95 120 65 80 90 100 125 70 80 95 105 130 70 85 95 110 135 75 85 100 115 140 75 90 105 120 145 80 95 110 125 150 80 95 110 125 155 85 100 115 130 160 90 105 120 135 165 90 105 125 140 170 95 110 125 145 175 95 115 130 150 180 100 115 135 155 185 100 120 140 160 190 105 125 145 165 195 105 125 150 170 200 110 130 155 175 205 110 135 155 180 210 115 135 155 180 215 120 140 160 185 220 120 145 165 190 225 125 145 170 195 230 125 150 170 200 235 130 150 175 205 240 130 155 180 210 245 135 160 185 210 250 135 160 190 215 255 140 165 195 225 260 145 170 200 230 265 145 170 200 235 270 150 175 205 240 275 150 180 210 240 280 155 180 215 245 285 155 185 215 245 290 160 190 220 250 295 160 190 220 250 300 165 195 225 255
SET
1
2
5
3
4 REPS 10 8 6 4
MAX LBS. LBS. LBS. LBS.
305 165 195 225 255 310 170 200 230 260 315 175 200 230 265 320 175 205 235 265 325 180 210 240 270 330 180 210 245 275 335 185 215 245 280 340 185 215 250 285 345 190 220 255 290 350 190 225 260 295 355 195 225 260 295 360 200 230 265 300 365 200 235 270 305 370 205 235 275 310 375 205 240 275 315 380 210 245 280 320 385 210 245 285 325 390 215 250 290 325 395 215 255 290 330 400 220 255 295 335 405 220 260 300 340 410 225 265 305 345 415 230 265 310 350 420 235 270 315 350 425 235 275 320 355 430 240 275 325 355 435 240 280 330 360 440 245 280 335 365 445 250 285 335 370 450 255 290 340 380 455 255 290 345 385 460 260 295 350 390 465 260 300 350 395 470 265 300 355 400 475 265 305 355 405 480 270 310 360 410 485 270 310 365 410 490 275 320 365 415 495 275 320 370 410 500 300 325 375 425
6 SET 1 2 3 4 5 6
REPS 10 8 6 4 3 2
MAX LBS. LBS. LBS. LBS. LBS. LBS.
100 55 65 75 85 90 90 105 55 70 80 90 90 95 110 60 70 80 95 95 100 115 65 75 85 95 100 105 120 65 80 90 100 105 110 125 70 80 95 105 110 115 130 70 85 95 110 115 120 135 75 85 100 115 120 125 140 75 90 105 120 125 130 145 80 95 110 125 125 135 150 80 95 110 125 130 140 155 85 100 115 130 135 140 160 90 105 120 135 140 145 165 90 105 125 140 145 150 170 95 110 125 145 150 155 175 95 115 130 150 155 160 180 100 115 135 155 160 165 185 100 120 140 160 160 170 190 105 125 145 165 165 175 195 105 125 150 170 170 180 200 110 130 155 175 175 185 205 110 135 155 180 180 190 210 115 135 155 180 185 195 215 120 140 160 185 190 195 220 120 145 165 190 195 200 225 125 145 170 195 200 205 230 125 150 170 200 200 210 235 130 150 175 205 205 220 240 130 155 180 210 210 225 245 135 160 185 210 215 230 250 135 160 190 215 220 235 255 140 165 195 225 225 240 260 145 170 200 230 230 245 265 145 170 200 235 235 250 270 150 175 205 240 235 255 275 150 180 210 240 240 255 280 155 180 215 245 245 260 285 155 185 215 245 250 265 290 160 190 220 250 255 270 295 160 190 220 250 260 270 300 165 195 225 255 265 275
6 SET 1 2 3 4 5 6
REPS 10 8 6 4 3 2
MAX LBS. LBS. LBS. LBS. LBS. LBS.
305 165 195 225 255 270 280 310 170 200 230 260 270 285 315 175 200 230 265 275 290 320 175 205 235 265 280 295 325 180 210 240 270 285 300 330 180 210 245 275 290 305 335 185 215 245 280 295 310 340 185 215 250 285 300 310 345 190 220 255 290 305 315 350 190 225 260 295 310 320 355 195 225 260 295 310 325 360 200 230 265 300 315 330 365 200 235 270 305 320 335 370 205 235 275 310 325 340 375 205 240 275 315 330 345 380 210 245 280 320 335 350 385 210 245 285 325 340 355 390 215 250 290 325 345 360 395 215 255 290 330 345 365 400 220 255 295 335 350 370 405 220 260 300 340 355 370 410 225 265 305 345 360 375 415 230 265 310 350 365 380 420 235 270 315 350 370 385 425 235 275 320 355 375 390 430 240 275 325 355 30 395 435 240 280 330 360 385 400 440 245 280 335 365 390 405 445 250 285 335 370 395 410 450 255 290 340 380 400 415 455 255 290 345 385 405 420 460 260 295 350 390 410 425 465 260 300 350 395 415 425 470 265 300 355 400 420 430 475 265 305 355 405 425 435 480 270 310 360 410 430 440 485 270 310 365 410 430 445 490 275 320 365 415 435 450 495 275 320 370 410 435 455 500 300 325 375 425 440 460
7 SET 1 2 3 4 5 6
REPS 8 6 4 2 1 4
MAX LBS. LBS. LBS. LBS. LBS. LBS.
100 60 70 70 80 90 70 110 70 80 80 90 100 80 120 70 80 80 90 110 80 130 80 90 90 100 120 90 140 80 90 100 100 120 100 150 90 100 110 110 130 110 160 100 110 120 120 140 120 170 110 120 130 130 150 130 180 120 130 140 140 160 140 190 130 140 140 150 170 140 200 140 150 150 160 180 150 210 140 150 160 170 190 160 220 150 160 170 180 200 170 230 160 170 180 190 210 180 240 170 180 190 200 220 190 250 170 180 200 210 230 200 260 180 190 200 220 240 200 270 180 190 210 230 250 210 280 190 200 220 240 260 220 290 200 210 230 250 270 230 300 200 220 240 260 280 240 310 210 230 250 270 290 250 320 210 230 260 280 300 260 330 220 240 270 290 310 270 340 230 250 280 300 320 280 350 230 260 280 310 330 280 360 240 270 290 320 340 290 370 240 280 300 330 350 300 380 250 280 310 340 360 310 390 250 290 310 350 370 310 400 260 290 320 360 380 320 410 260 300 330 370 390 330 420 270 300 330 370 400 330 430 270 310 340 380 410 340 440 280 310 340 390 420 340 450 280 320 350 400 430 350 460 290 320 360 410 440 360 470 300 330 370 410 450 370 480 310 340 370 420 460 370 490 310 340 380 430 470 380 500 320 350 390 440 480 390
SET
1
2
8
3
4
5 REPS 3 3 3 3 3
MAX LBS. LBS. LBS. LBS. LBS.
100 80 85 90 95 90 105 85 90 95 100 95 110 90 95 100 105 100 115 90 100 105 110 105 120 95 100 110 115 110 125 100 105 115 120 115 130 105 110 115 125 115 135 110 115 120 140 120 140 110 120 125 135 125 145 115 125 130 140 130 150 120 130 135 145 135 155 125 130 140 150 140 160 130 135 145 150 145 165 130 140 150 155 150 170 135 145 155 160 155 175 135 150 160 165 160 180 140 155 160 170 160 185 145 160 165 175 165 190 150 160 170 180 170 195 150 165 175 185 175 200 155 170 180 190 180 205 160 175 185 195 185 210 165 180 190 200 190 215 170 185 195 205 195 220 170 185 200 210 200 225 175 190 205 215 205 230 180 195 205 220 205 235 185 200 210 225 210 240 190 205 215 230 215 245 190 210 220 230 220 250 195 215 225 245 225 255 200 215 230 245 230 260 205 220 235 250 235 265 210 225 240 255 240 270 210 230 245 260 245 275 215 235 250 265 250 280 220 240 250 270 250 285 225 245 255 275 255 290 230 250 260 280 260 295 230 255 265 285 265 300 235 260 270 285 270
8 SET 1 2 3 4 5
REPS 3 3 3 3 3
MAX LBS. LBS. LBS. LBS. LBS.
305 245 260 275 290 275
310 250 265 280 295 280
315 255 270 285 305 285
320 260 275 290 310 290 325 265 280 295 315 295
330 270 285 300 320 300
335 270 290 305 325 305
340 275 295 310 330 310
345 280 300 315 335 315
350 285 300 320 340 320 355 290 305 325 345 325
360 290 310 330 350 330
365 295 315 335 355 335
370 300 320 340 360 340
375 310 325 345 360 345 380 310 325 345 365 345
385 315 330 350 365 350
390 320 335 355 370 355
395 325 340 360 375 360
400 330 345 365 380 365
405 335 350 370 385 370 410 340 350 375 390 375
415 345 355 380 395 380
420 350 360 385 400 385
425 350 365 390 405 390
430 355 370 395 410 395
435 360 375 395 415 395 440 365 380 400 420 400
445 370 385 400 425 400
450 370 385 405 430 405
455 375 390 410 435 410
460 380 395 415 435 415
465 385 400 420 440 420 470 390 405 425 445 425
475 390 410 430 450 430
480 400 415 430 455 430
485 405 415 435 460 435
490 410 420 440 465 440 495 410 425 445 470 445
500 415 430 450 475 450
Exercise Descriptions
START/FINISH
Upper Body Lifts UFT
Plyo Push-Ups
ACTION
Start: Arms fully extended on top of weights, boxes, or any tall object. Feet together and butt down. Back Flat
Action: Do a push-up between the objects, explode up and land between the objects. Do a full push-up and
explode back to top of objects. Completion: Retum to starting position and repeat. The whole process is counted
as 1 repetition not 2.
DB Express
Start With feet shoulder width apart and with 40 lb.
dumbells. Back: Straight. Action Doing bicep curls
rep tllis weight out with good form. Do not rock. Do so
until failure. Completion: You will do this until you have
completed all sets with the 40's, 35's, 30' s, 25's, and 20 lb.
dumbbells (Nore: Tllis counts as one set.).
Start Feet shoulder width apart and weight resting on thighs.
Back Straight. Action: Perform 7 half curls up to approximately
where the bottom of your sternum is located. Then curl the weight
completely up to your neck and do 7 half curls. Controlling
the weight down to you sternum and repeat. Completion: Do 7 full
curl repetitions to complete the set. (a.ka. 21 Gtu1 salute.)
Towel Pull-Ups
Start: Gripping the towel with arms fully extended.
Back: Straight. Action: Pull yourself up until your chin
gets higher than your hands. Completion Control yourself and
go back to starting position. Repeat.
( Note: If you want to make it more challenging after every
3rd or 5th reps hold yourself in the up position for 3 to S seconds.)
Bent-Over Row
Start With feet shoulder width apart, head up,
knees slightly bent with a reverse grip.
Back: Flat. Ac.tion: Bring the weight up
to your chest without rocking or bouncing.
Completion Controlling the weight return
to tart position and repeat.
Shoulder Lifts LIFT
Military Press
Start: Feet flat on the ground
with weight overhead.
Back: Flat against the bench. Action: Lower
weight to shoulder level. Completion: Return
weight to overhead position.
DB Military Pt·ess
Start: Feet flat on the ground. Back Flat against bench with
dumbells overhead. Action: Lower dumbbells to shoulder
level. Completion: Return dumbells to locked out overhead
position.
Plate Raises
Start: Feet shoulder width apart, knees slightly bent,
and head against wall. Arm and weight down.
Back: Flat against wall. Action: Raise plate parallel to
ground and hold for 1second. Completion: Return
weight to same position.
DB Fly's
Start: With weights above head and arm
slightly bent. Back: Flat on bench.
Action: Bring arms straight down to sides until
an11> are parallel to ground. Completion: Return
weights to starting position and repeat.
(Note: Use weight that you can control.)
Upright
Row
Start: Feet shoulder width a part, chest out, and weight
hanging down. Back: Straight. Action: Bring weight
up to your chin without roc.king. Hold for 1 second.
Completion: Controlling the weight down, return to
your starting position, and repeat.
High Pulls
Start: Feet shoulder width apart, weight on floor,
and keeping head up. Back: Flat.
Action: Exploding up off the ground, do as you
do for a clean, and use your hips and thighs to
help gain upward momentum.
Completion: Catch the weight at the top just
like an upright row.
Use the above description for Bench Burnout also
Conditioning Program
Week 1 (June 5-9)
Day 1- 4 x400 3 min rest Day 2- 12x100 2 min rest Day 3- 10 x 80 yd intervals 1 min rest Day 4- 4x400, Ladder 3 min rest Day 5- Plyometrics (Boxes and Hurdles), Form Running
Week 2 (June 12-16)
Day 1- 4 x 400 3 min rest Day 2- 12 x 100 2 min rest Day 3- 10 x 80 yd intervals 2 min rest Day 4- 4 x 400, Ladder 3 min rest Day 5- Plyometrics (Boxes and Hurdles), Form Running
Week 3 ( June 19-23)
Day 1- 4x400 2 min rest Day 2- 12 x 100 2 min rest Day 3- Plyometrics (Boxes and Hurdles), Form Running Day 4- 6 x 200 2 min rest Day 5- 8 x 80 yd intervals 2 min rest
Week 4(June 26-30) Day 1- 6x 200 2:30 rest Day 2- 10x 10, 6 x 40, 4 x 50, 4 x 60 2 min rest (each set) Day 3- Plyometrics (Boxes and Hurdles), Form Running Day 4- 6 x 200 2 min rest Day 5- 8 x 80 yd intervals 2 min rest
Week 5 ( July 3-7) )
Day 1- 6 x 200 1:30 rest Day 2- 10x10, 4x40, 6x50, 8x60 2 min rest Day 3- Plyometrics (Boxes and Hurdles), Form Running Day 4- 6 x 200 1:30 rest Day 5- 10x10, 4x40, 6x50, 8x60 1 min rest
Week 6 (July 10-14)
Day 1- 12 x 100 45 sec rest Day 2- 10x10, 4x40, 6x50, 8x60 1 min rest Day 3- Position related drills Day 4- 12 x 100 45 sec rest Day 5- 10x10, 4x40, 6x50, 8x60 1 min rest
Week 7 and 8 (July17-August 4th)
Monday and Wednesday 6 x 100’s 2 x 200 2 min rest Tuesday and Thursday Form Running, Plyometrics, Position Related Drills Friday Rest
Super Abdominal Workout
1. Knee Hugs x 15
2. Crunches x 20
3. Leg Raises x 15
4. Crunches x 10
5. Jack Knife x 10
6. Crunches x 10
7. Twist Crunches x 10
8. Crunches x 20
9. Jack Knife x 10
10. Sit-Ups x 20
11. Crunches x 10
12. Twist Crunches x 15
13. Crunches x 10
14. Jack Knife x 10
15. Straddle Sit-Up x 15
16. Jack Knife x 10
17. Crunches x 20
18. Leg Raises x 20
19. Jack Knife x 20
20. Hold Crunch x 10
21. Crunches x 20
22. Leg Raises x 15
Super Abdominal Description
Knee Hugs – Start with your legs off the floor and bent at a 90 degree angle. Place your arms at
your sides. Bring your chest to your knees. This will closely resemble a crunch. Return to
starting position and repeat. (Note: Be sure that if your hands are placed behind your head you
do not strain your neck.)
Crunches – With feet off the floor, legs bent at a 90 degree angle and have your back flat on the
ground. With your arms crossing your chest or behind your head flex up and touch your knees to
your elbows. Make sure to get your shoulder blades off the ground while doing so. (Note: Be
sure that if your hands are placed behind your head you do not strain your neck.)
Leg Raises – Lay flat on the floor with your knees and legs locked. Raise your legs straight into
the air until you create a 90 degree angle with your legs and upper body. Keep your upper body
on the floor at all times. Control your legs back down to parallel and repeat the exercise.
Twist Crunches – Lay on the floor with your feet off the floor and legs bent at a 90 degree
angle. Put your arms behind your head. Twist and touch the opposite elbow to the opposite leg.
For example twist and touch your right elbow to your left leg and touch your left elbow to your
right leg. This would be considered one full rep. (Note: Be sure that if your hands are placed
behind your head you do not strain your neck.)
Jack Knife – Lay with your body in a straight line. Your arms will be over head and flat on the
floor with your knees and legs locked straight. Raise both your arms and legs up keeping them
both straight and touch. Return your legs and arms back to the starting position and repeat. This
exercise may also be known as a V-Up. (Note: Be sure that you are touching at the top and are
getting both your legs and arms off the ground to meet in the air. It should look as if your body
creates a “V” shape while doing this exercise.
Straddle Sit-Up – Start with your feet flat on the floor with a bend in your knees. Start lying flat
on the floor with your arms straight out. Reach up and touch the front of your knees. After doing
so return to the starting position, and repeat.
Hold Crunch – With your feet on the floor and in a sit up position place your hands on your
knees. Reach up and hold your crunch at the top. Your hands should move up further on your
knees, but do not use them to hold yourself up. Hold the crunch at the top for at least a 3 count.
Return to your starting position and repeat. This would be considered one repetition.
LOWERING FAT INTAKE WHEN DINING OUT
Breakfasts Drink Skim Milk Avoid breakfast meats (sausage, bacon, ham)
Better choices are pancakes go easy on syrup & ditch the butter
Hot or Cold cereals are excellent
Wheat toast with jam or jelly by itself
Fruit Plate with toast
Lunch & Dinner Choose grilled or baked chicken or fish. (AVOID mayonnaise on sandwiches)
Baked potato instead of fries (No sour cream/Use salsa instead)
Avoid creamed soups As always add fruit or vegetables over other side dishes
Italian Food Avoid these places if you can Pasta can be a descent choice if:
Stay away from meatless red sauce, red clam sauce, and white sauce
Avoid entrees with cheese on or in them So you have the munchies for pizza? Avoid at all cost but if you must order:
Thin Crust, extra sauce, light on cheese. Toppings: Canadian bacon &
veggies (except olives), pineapple
Mexican Food Chicken fajitas can be a good choice; use salsa instead of guacamole or sour cream
Stay away from cream sauces and cheese Do not order deep fried entrees
Salad Bars Use nonfat or low calorie dressing Try cottage cheese over salad dressings
Avoid fatty lunch meats and cheeses
Eat This NOT That for Chain Restaurants
The guidelines recommended are based on lower calories and fat than
anything else. The recommendations will allow you to eat something that
tastes good while avoiding other foods that are twice as high in calories and
fat. The guidelines recommended are based on lower calories and lower fat
than anything else.
Applebee’s:
Italian Chicken Portobello Sandwich: 360 calories (Remember avoid the
french fries)
Garlic Herb Chicken: 370 calories House Sirloin: 310 calories (Remember avoid the french fries)
Avoid at Applebee’s: Chicken Fajita Rollup: 1050 calories, Fiesta Lime
Chicken: 1,210 calories, Chicken broccoli Pasta Alfredo Bowl: 1,330 calories
Arby’s: Arby‟s Melt: 298 calories (Cut more calories by dropping the cheese) Roast Chicken Fillet Sandwich: 383 calories
Chopped Turkey Club Salad: 410 calories
Avoid at Arby’s: Market Fresh Roast Turkey & Swiss sandwich: 710
calories, Roast Ham & Swiss sandwich 691 calories, Chopped Farmhouse
Crispy Chicken Salad 620 calories, Curly Fries 360 calories
Burger King: BK Broiler Chicken Sandwich w/out mayo: 267 calories Salad Chunky Chicken: 145 calories
Frozen Yogurt: 120-130 calories Whopper Jr. without mayo or cheese 290 calories
Avoid at Burger King: Pretty much everything on the menu. Note: Whopper
with cheese 770 calories, French fries 340 calories (Small), Sausage, Egg &
cheese biscuit: 560 calories
Hardee’s: Hot Ham & Cheese: 300 calories, 12 g fat
Charbroiled BBQ Chicken Sandwich: 380 calories, 7 g fat
Avoid at Hardee’s: Everything
Chick-fil-A: One of the healthiest fast foods you can find. Wish we had some up
here. Chick-fil-A Chargrilled Chicken sandwich: 270 calories, 3 g fat
Chick-fil-A Chargrilled Chicken Club Sandwich: 360 calories, 13 g fat Chick-fil- Chargrilled Chicken Salad: 180 calories without dressing
Avoid Chick-fil-A: Chicken Caesar Cool Wrap 480 calories, Chick-n-strips Salad
600 calories, Carrot & raisin salad 270 calories, Chicken, egg & cheese salad 500
calories
Chili’s Fajita Pita Chicken: 460 calories, 13 g fat
Guiltless Carne Asada Steak: 370 calories, 10 g fat
Grilled Salmon w/garlic & herbs 380 calories, but has 25 g fat
Avoid Chili’s: Chicken Ranch Sandwich 1,170 calories 71 g fat!, Grilled Shrimp
Alfredo 1,320 calories, Guiltless Black Beat Burger 610 calories 11 g fat,
Chocolate Chip Paradise Pie 1,140 calories 66 g fat!
Dairy Queen Not a good place to stop
Grilled Chicken Sandwich: 310 calories, 10 g fat (Remember no fries)
Avoid Dairy Queen: Chicken Strip Basket w/Gravy 1,360 calories, 63 g fat,
Grilled Flame Thrower Chicken Sandwich 630 calories 36 g fat
KFC Grilled Chicken Breast & Drumstick & Mash Potatoes & Gravy: 380 calories 12.5 g fat! Lots of sodium
Honey BBQ Sandwich: 310 calories, 4 g fat
Extra Crispy Chicken Breast: 490 calories 31g fat, Popcorn Chicken 400 calories
26 g fat, Crispy Twister w/Crispy Strip 580 calories 30 g fat
McDonald’s Grilled Chicken Sandwich w/out Mayo: 340 calories 7 g fat
Regular Hamburger: 280 calories 10 g fat
Avoid McDonalds: Chicken Selects Premium Breast Strips: 860 calories 22g fat,
Premium Crispy Chicken Classic Sandwich 530 calories 20 g fat, Southern Style
Crispy Chicken Sandwich 400 calories 17g fat
Subway: Be creative but always avoid: Mayo‟s, sauces and hot sandwiches. Be aware that the low calories sandwiches Subway recommends are 6” and do not
include cheese or mayo.
Turkey breast & black Forest Ham Sandwich on 6” bread: 305 calories 4.5 g fat
(Wheat bread, lettuce, tomatoes, onions, green peppers, pickles, olives & mustard)
Taco Bell: Remember Taco Bell only uses 35% ground beef & the rest is filler.
Yuck!
Fresco Ranchero Chicken Soft Tacos: 340 calories 8 g fat
Fresco Fiesta Chicken Burrito: 340 calories 8 g fat
Steak Taquitos 310 calories 11g fat
Pintos „n Cheese: 160 calories 6g fat
Avoid Taco Bell: Grilled Stuffed Burrito 640 calories 23g fat (chicken), Fiesta
Taco Salad 820 calories 43g fat, Steak Quesadilla 520 calories 28g fat, Cheesy
Fiesta Pasta 270 calories 16g fat
Wendy’s Grilled Chicken Sandwich: 300 calories 7g fat
Chili, large: 310 calories 10 g fat
Chili, small: 210 calories 7g fat Mandarin Chicken salad w/crispy noodles & oriental sesame dressing: 410 calories
14.5g fat
Avoid Wendy’s: Chicken BLT Salad 790 calories, 53g fat, Double Burger
w/everything: 700 calories 40g fat, Chicken Club Sandwich: 550 calories 26g fat,
Frosties: 550 calories 21g fat, Fries
“Your talent determines what you can do. Your motivation
determines how much you are willing to do. Your attitude
determines how well you do it.”
― Lou Holtz