2009 summer strength and conditioning manual

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Trojans, I have high expectations for this team next year. The only way you will reach those expectations is through a 100%, sold out effort this summer. There is no room for complacency or laziness. If you let up for one second in this sport, you lose. That is what is beautiful about the game of football. If you don’t play with every bit of speed and power in your body, someone will put you on your back. You must train in the same way. Every rep of every lift must be full effort. Every sprint and every plyo must be full effort. Winning is an attitude and success is not an accident. Develop good habits and an insane work ethic. Anyone who watches you train should see your intensity and question your sanity. Don’t let up for one single second. I guarantee there will times this summer when you are tired, worn down and ready to quit. Those moments are when men and champions are made. Make the decision to push through and don’t look back. This program was developed to give you the tools to become bigger, faster and more powerful. Now it is up to you to sell out for your teammates and put in the work. Decide what you want for next season and get after it. It will not just happen. - Coach Tooley

“There is only one way to succeed in anything, and that is to

give it everything” -unknown

Strength and Conditioning

Nutrition

TROJAN FOOTBALL

June 29- July 4, 2009 SET 1 SET 2 SET 3 SET 4 SET 5 SET 6WEEK 7: DAY 1 reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT

1) Power Cleans 3 66% 3 76% 3 86% 3 86% 3 86%2) Front Squat (% of Back Squat) 5 50% 5 50% 3 50%3) RDL 8 84) Split Squat 6 65) Bench Press 4 82% 3 85% 2 89% 1 93% 6 78% MAX 78%6) Pull-ups (few sets as possible) 307) Ab Routine

SET 1 SET 2 SET 3 SET 4 SET 5DAY 2 reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT

1) Hang Cleans (% of Power Clean) 3 61% 3 64% 3 67% 3 67% 3 67%2) Back Squat 6 57% 5 62% 4 76% 3 80% 3 80%3) Glute/Ham Raises 8 84) Lunges- Forward/Lateral/Reverse 4 45) Close Grip Bench Press Max Choose Max Choose6) Ballistic Push-ups 8+ 8+7) Face Pulls 8 8 8

TROJAN FOOTBALL

Summer 2009 Conditioning Program

Week 6: June 22-27, 2009

DAY 1 Reps Time/ Intensity/ Activity RestDynamic Warm-up

Footwork 1 10 min- choose from footwork programs

Conditioning

80's/ 75's/ 70's 1x20 All in :10 Rest= :45 per rep

DB, WR, RB, QB- 80 yrd/ LB, DE, TE, FB, K- 75 yrd/ OL, DT- 70yrd


Plyos

Power Skips x2 20yrd- get as HIGH as possible Rest= :45

Standing Long Jump 3x6 Jump OUT- reset feet- repeat

Alternating Leg Bounds x2 25yrd- Jump for height

Single Leg Jumps x2 20yrd- Jump for height

SL Jumps and Re-jumps 2x Forward 20yrd

2x Lateral 20yrd

Agility Drills

Pro Agility x6 Max Effort Rest= :40 per rep (2:00 between drills)

3 Cone x6

T Drill x6

Carolina x6

Hour Glass x6


Hill Work

Alternating Leg Bounds x5 Max Effort Rest= :50 per rep (2:00 between drills)

Lateral Shuffles x4 each direction

Sprints x16

Starts x6


Speed

Build-Ups x4 40yrd +10yrd Sprint Rest= :40 per rep

x6 30yrd +20yrd Sprint

Conditioning

60's x12 DB,WR,RB,QB- :07/ TE, DE, LB, K- :08/ OL, DL- :06 Rest= :45 per rep


20's x10 Full Speed Effort Rest= :30 per rep

Rest= 2:00 between 60's, 40's, 20's

TROJAN FOOTBALL


Flexibility

TROJAN FOOTBALL

Speed and Agility Dynamic Warm-up (Must be completed before every running workout)

*All Drills are 15 yds unless otherwise noted* 1. High Knees x2 2. Butt Kicks x1 forward/ x1 backward 3. Outside the Body Skips x1 Cross Body Skips x1 4. Lateral Fast Feet (5 yards) to Lateral Lunge (10 yards) x1 per side 5. Carioca w/ High Knee x1 per side 6. High Leg Kicks x1 High Leg Kicks w/ toe slam x1 7. Forward Lunge x/ twist (elbow to ankle) x1 (10 yards)

Backward Lunge x1 (10 yards)

8. Fast Skips x1 Power Skips x1 9. Backward Run w/ reach x2 (20 yards)

10. Build Ups (Jog to Sprint) x2 (40 yards)

TROJAN FOOTBALL


Week 5: June 15-20, 2009



Conditioning




Plyos

Jump Ups 2x10 Max Effort- Highest box ability allows Rest= :08 per rep (2-3:00 per set)

Touch Jumps 2x10

Lateral Jump Overs 2x10 each way

Single Leg Switch Jumps 2x10 each leg

Depth Jumps 2x10

Agility Drills

Weave Drill x5 Max Effort Rest= :40 per rep (2:00 between drills)

Pattern Run x5

Star Drill x5

Ladder Drill x5

90 Degree Power Cut x5


Hill Work



Sprints x16

Starts x6


Speed



Conditioning





TROJAN FOOTBALL


Strength and Power Development

TROJAN FOOTBALL

Fall Camp Testing Below are the physical tests each athlete will perform:

1. Body Weight 2. Height 3. Bench Press (Rep Test) 4. Vertical Jump 5. Conditioning Test- 60 yard dash x20 for time

Strength: Bench Press (Rep Test) The athletes will perform a rep test in the bench press to determine his upper body strength levels. All reps must be performed using proper form: no bouncing of the bar, hips planted on the bench, and full extension. Power: Vertical Jump The athletes will perform a vertical jump test using the Vertec to determine his lower body power. The athlete will first establish his standing reach height. Next, he will jump upwards from a stationary double foot position as high as possible using the Vertec to measure his maximum jump height. The difference between his jump height and his standing reach will be calculated for his actual vertical jump height. Conditioning: Twenty 60’s The athletes will perform a 60 yard dash test to evaluate their level of conditioning. This test will evaluate the athletes speed endurance which is defined as the ability to perform anaerobic work over a sustained period of time. This kind of endurance is most applicable to football and can be the deciding factor during the forth quarter of the game. Each athlete will perform a series of 20 60 yard dashes with a rest period of 40 seconds. Each position group will have to complete each sprint in the specific amount of time as follows:

60 YARD DASH TIMES DB, WR, RB, QB 0:07

TE, DE, LB, K 0:08 OL, DL 0:09

TROJAN FOOTBALL

June 22-27, 2009 SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8WEEK 6: DAY 1 reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT

1) Split Jerk 3 3 3 32) Back Squat 3 55% 3 65% 3 74% 3 84% 3 86% 3 88% 3 88% 3 90%3) RDL 7 7 74) Step-ups (each leg) 6 6 65) DB Miliary 7 7 7 76) Straight Bar Curls 8 8 87) Reverse Hyperextensions (weighted) 12, (8) 12, (8) (8)8) Ab Routine

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8DAY 2 reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT

1) Power Cleans 3 63% 3 73% 2 83% 1 93% 1 95% 1 96% 1 97% 1 98%2) Clean Pull from floor (% of Power Clean) 3 96% 3 96% 3 96%3) Bench Press 3 84% 2 87% 1 91% 6 76% 6 76% MAX 76%4) DB Incline 7 7 7 75) Bent-over Rows 8 8 86) Weighted Close Grip Pull-ups 7 7 7 77) Floor Press 6 6 6 68) MB Chest Throw to Push-up 6 6 6

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6DAY 3 reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT

1) Hang Snatch 3 warmup 3 warmup 3 3 3 32) Front Squat (% of Back Squat) 3 42% 3 50% 6 53% 6 53% 6 53% 6 53%3) SL Squat (weighted if possible) 6 6 64) Glute-Ham Raises 8 8 85) DB Push Press 7 7 7 76) DB Hammer Curls 8 8 87) Towel Hangs Max Max8) Ab Routine


1) Hang Clean (% of Power Clean) 3 64% 3 67% 3 70% 3 72%2) Power Shrugs 5 5 53) Close-Grip Bench (% of Bench Press) 3 46% 3 54% 5 62% 5 66% 5 70% Max 52%4) Incline Bench 7 7 7 75) Pull-ups Max Max6) Single Arm DB Row 7 7 7 77) Weighted Dips 6 6 6 Max8) Ballistic Push-ups 6+ 6+ 6+

TROJAN FOOTBALL

Hill Workouts and Agility Drills

Hill Workout Explanation: Hill- Find a hill that has a moderate to steep slope and that is at least 40 yards in length Bounds- Performed bounding from leg to other (alternating leg bounds) for a distance of 30 yards uphill. Shuffles- Shuffles are performed for 20 yards uphill. Keep emphasis on staying low and driving off the downhill leg. Sprints- Sprints are performed for 40 yards uphill. Starts- Starts are performed from a three point stance for 10 yards uphill.

TROJAN FOOTBALL


Week 10: July 20-25, 2009



Conditioning




Plyos


Touch Jumps 2x8



Depth Jump Circuit 2x6

Agility Drills

Ladder Drill x6 Max Effort Rest= :40 per rep (2:00 between drills)

Weave Drill x6

Nebraska x6

Figure 8 x6

Star Drill x6



Hill Work



Sprints x20

Starts x6


Speed



Conditioning





TROJAN FOOTBALL

July 13-18, 2009 SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8WEEK 9: DAY 1 reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT

1) Split Jerk 3 3 3 2 12) Back Squat 5 50% 4 60% 3 70% 3 81% 3 83% 3 85% 3 85% 3 88%3) RDL 7 7 74) Step-ups (each leg) 6 6 65) DB Miliary 7 7 7 76) Straight Bar Curls 8 8 87) Reverse Hyperextensions (weighted) 12, (8) 12, (8) (8)8) Ab Routine

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7DAY 2 reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT

1) Power Cleans 3 65% 3 71% 3 76% 3 84% 3 86% 3 86% 3 89%2) Clean Pull from floor (% of Power Clean) 3 96% 3 96% 3 96%3) Bench Press 3 85% 2 89% 1 93% 4 82% 4 82% MAX 82%4) DB Incline 6 6 6 65) Bent-over Rows 7 7 7 76) Weighted Close Grip Pull-ups 6 6 6 67) Floor Press 6 6 6 68) MB Chest Throw to Push-up 6 6 6


1) Hang Snatch 3 warmup 3 warmup 3 3 32) Front Squat (% of Back Squat) 3 44% 3 51% 4 59% 4 59% 4 59% 4 59%3) SL Squat (weighted if possible) 6 6 64) Glute-Ham Raises (weighted if possible) 8 8 85) DB Push Press 6 6 6 66) DB Hammer Curl 8 8 87) Towel Hangs Max Max8) Ab Routine


1) Hang Clean (% of Power Clean) 3 64% 3 69% 3 73% 2 Choose 1 Choose2) Power Shrugs 3 3 33) Close-Grip Bench (% of Bench Press) 3 46% 3 54% 5 62% 5 65% 5 67% 5 70%4) Incline Bench 6 6 6 65) Pull-ups (few sets as possible) 306) Single Arm DB Row 7 7 7 77) Weighted Dips 6 6 6 Max8) Ballistic Push-ups 6+ 6+ 6+

TROJAN FOOTBALL


Week 4: June 8-13, 2009



Conditioning




Plyos






2x Lateral 20yrd

Agility Drills


3 Cone x4

Nebraska x4

Carolina x4

Hour Glass x4


Hill Work



Sprints x14

Starts x6


Speed

Build-Ups x4 50yrd Rest= :40 per rep



Conditioning





TROJAN FOOTBALL


Week 11: July 27- Aug 1



Conditioning




Plyos






2x Lateral 20yrd

Agility Drills


3 Cone x6

T Drill x6

Pattern Run x6

Carolina x6

Hour Glass x6


Hill Work



Sprints x20

Starts x6


Speed



Conditioning





TROJAN FOOTBALL

Program Philosophy: The Trinity International University Football Strength & Conditioning program has been developed to provide Trojan football players with a comprehensive summer strength and conditioning plan. This program will enhance each player’s athletic ability and allow them to achieve high levels of performance on the field. This will be accomplished by applying three important principles:

Ground Based Movements: It is important that an athlete trains as close as possible to the manner in which they compete. Athletes compete with their feet on the ground; therefore they should train with their feet on the ground. The ability to produce force against the ground determines how fast the athlete will run and how high he/she will be able to jump. Multi-planar Movements: The training program also replicates movements from the field of play. It is important that an athlete be able to stabilize their body and produce force in all three planes, from front to back, side to side, as well as up and down. This can be accomplished by training with free weights. This will develop synergistic muscle contraction and stress the central nervous system in a manner that prevents injury and allows for explosive athletic movements. Multiple Joint Movements: Once again the type of movements performed during training will transfer to the movements done in sport. Never in sport does an athlete isolate one single joint, thus in training there is no need to do a lot of single joint movements. Also, by doing multiple joint movements the athlete trains for higher increases in muscle mass and once again stresses the central nervous system in the most applicable manner.

TROJAN FOOTBALL

TROJAN FOOTBALL

Goals: The goals of the summer program are to: -Reduce Injury Through Flexibility Through Proper Warm-up -Develop Speed Through Plyometrics Through Agility Drills Through strength development of the posterior chain -Increase Strength Through a stringent workout program Using Ground based, Multi-planar, and Multi-joint movements -Develop proper Nutrition -Create Mental Toughness


Fall Camp Testing

TROJAN FOOTBALL

TRINITY INTERNATIONAL UNIVERSITY FOOTBALL 2009 GAME SCHEDULE

Mid States Football Association Midwest Champions 1994, 1995, 2003 NAIA National Playoffs 1995, 2004 Aug. 29 Iowa Wesleyan College Mt. Pleasant, IA 6PM Sept. 5 St. Ambrose University Davenport, IA 1PM Sept. 12 St. Xavier University Deerfield, IL 1PM Sept. 19 Waldorf College Deerfield, IL 1PM Sept. 26 William Penn University Oskaloosa, IA 6PM Oct. 3 Marian College Deerfield, IL 1PM Oct. 10 Olivet Nazarene University Deerfield, IL 1PM Oct. 17 University of St. Francis Fort Wayne, IN 11AM Oct. 24 Taylor University Upland, IN Noon Oct. 31 Malone College Canton, OH 6PM Nov. 7 Walsh University Deerfield, IL 1PM

July 6-11, 2009 SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7WEEK 8: DAY 1 reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT

1) Split Jerk 3 3 3 2 12) Back Squat 5 50% 4 60% 3 70% 3 78% 3 81% 3 81% 3 85%3) RDL 7 7 74) Lunges- Forward/Lateral/Reverse 4 4 45) Shoulder Combo 10 10 106) Straight Bar Curls 8 8 87) Reverse Hyperextensions (weighted) 12, (8) 12, (8) (8)8) Ab Routine


1) Power Cleans 3 65% 3 71% 3 76% 3 81% 3 84% 3 84% 3 86%2) Clean Pull from floor (% of Power Cleans) 3 96% 3 96% 3 96%3) Bench Press 3 83% 2 87% 4 80% 4 80% 4 80% MAX 80%4) DB Incline 6 6 6 65) Bent-over Rows 7 7 7 76) Weighted Close Grip Pull-ups 7 7 7 77) Lying Tricep Extension 7 7 7 78) MB Chest Throw to Push-up 6 6 6


1) Hang Snatch 3 warmup 3 warmup 3 3 32) Front Squat (% of Back Squat) 3 42% 3 49% 4 57% 4 57% 4 57% 4 57%3) Splt Squat Barbell 5 5 54) Glute-Ham Raises (weighted if possible) 8 8 85) DB Push Press 6 6 6 66) DB Hammer Curls 8 8 87) DB Grip Work Max Max8) Ab Routine


1) Hang Clean (% of Power Clean) 3 64% 3 66% 3 70% 3 70% 3 70%2) Power Shrugs 3 3 33) Close-Grip Bench (% of Bench Press) 3 46% 3 54% 5 62% 5 66% 5 66% 5 70%4) Incline Bench 6 6 6 65) Pull-ups Max Max6) Single Arm DB Rows 7 7 7 77) Weighted Dips 6 6 6 Max8) Ballistic Push-ups 6+ 6+ 6+

TROJAN FOOTBALL


Week 3: June 1-6, 2009



Conditioning

80's/ 75's/ 70's 2x10 All in :10 Rest= :50 per rep (2:00 per set)



Plyos


Touch Jumps 2x10



Depth Jumps 2x10

Agility Drills

Weave Drill x6 Max Effort Rest= :40 per rep (2:00 between drills)

Figure 8 x6

Star Drill x6



Hill Work



Sprints x14

Starts x6


Speed

Build-Ups x4 50yrd Rest= :40 per rep



Conditioning





TROJAN FOOTBALL


Conditioning & Speed Agility

TROJAN FOOTBALL


Week 1: May 18-23, 2009



Conditioning




Plyos


Touch Jumps 2x10



Depth Jumps 2x10

Agility Drills


3 Cone x4

Figure 8 x4

Ladder Drill x3


Hill Work



Sprints x10

Starts x6

TROJAN FOOTBALL


Week 12: Aug 3-8, 2009



Conditioning




Speed


Conditioning





TROJAN FOOTBALL

June 1-6, 2009 SET 1 SET 2 SET 3 SET 4 SET 5WEEK 3: DAY 1 reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT

1) Split Jerk 5 5 5 52) Back Squat 5 52% 5 62% 6 71% 6 71% 6 71%3) RDL 8 8 84) Lunges- Forward/Lateral/Reverse 4 4 45) Shoulder Combo 10 10 106) Straight Bar Curls 8 8 87) Reverse Hyperextensions 12 128) Ab Routine


1) Power Cleans 4 63% 4 73% 3 83% 3 86% 3 88%2) Clean Pull from floor (% of Power Clean) 3 88% 3 88% 3 88%3) Bench Press 5 76% 4 79% 3 81% 8 70% 8 70% MAX 70%4) DB Incline 8 8 85) Bent-over Rows 8 8 86) Weighted Close Grip Pull-ups 8 8 87) Lying Tricep Extensions 8 8 88) MB Chest Pass to Push-up 6 6 6


1) Hang Snatch 3 3 3 32) Front Squat (% of Back Squat) 4 40% 7 48% 7 48% 7 48% 7 48%3) Barbell Split Squat (each leg) 6 6 64) Glute-Ham Raises (weighted if possible) 8 8 85) DB Push Press 8 8 86) DB Hammer Curls 8 8 87) DB Grip Work Max Max8) Ab Routine


1) Hang Clean (% of Power Clean) 3 64% 3 67% 3 70% 3 70%2) Power Shrugs 5 5 53) Close-Grip Bench (% of Bench Press) 5 46% 5 50% 7 60% 7 62% 7 64%4) Incline Bench 8 8 85) Pull-ups Max Max6) Single Arm DB Row 8 8 87) Weighted Dips 8 8 8 Max8) Ballistic Push-ups 6+ 6+ 6+

TROJAN FOOTBALL


Week 2: May 25-30, 2009



Conditioning




Plyos






2x Lateral 20yrd

Agility Drills


3 Cone x5

T Drill x5

Ladder Drill x4


Hill Work



Sprints x12

Starts x6

TROJAN FOOTBALL

Ground Based Explosive Movements

Power Clean

This exercise consists of quickly and forcefully pulling the bar from the floor to the front of the shoulders- all in one movement. Although the ascent consists of four phases, the upward movement of the bar occurs in one continuous motion without interruption.

Starting PositionStand with the feet placed between hip- and shoulder-width apart with the toes pointed slightly outward.Squat down with the hips lower that the shoulders and grasp the bar with closed, pronated grip.Place the hands on the bar slightly wider than shoulder-width apart, outside of the knees, with the elbows fully extended.Place the feet flat on the floor and position the bar approximately 1 in. in front of the shins and over the balls of the feet.Position the body with the

• back flat or slightly arched• trapezius relaxed and slightly stretched• chest held up and out• scapulae retracted• head in line with the vertebral column or slightly

hyperextended• shoulders over or slightly in front of the bar• eyes focused straight ahead or slightly upward

Upward Movement Phase: First PullLift the bar off the floor by forcefully extending the hips and knees.Keep the torso-to-floor angle constant.Do not let the hips rise before the shoulders.Maintain a flat-back position.Keep the elbows fully extended, the head neutral in relation to the vertebral column, and the shoulders over or slightly ahead of the bar.As the bar is raised, keep it as close to the shins as possible.

Upward Movement Phase: Transition (Scoop)As the bar rises just above the knees, thrust the hips forward and slightly re-flex the knees to move the thighs against the knees under the bar.Keep the back flat or slightly arched, the elbows fully extended and pointing out to the sides, and the head in line with the vertebral column.

Upward Movement Phase: Second PullForcefully and quickly extend the hips and knees and plantar-flex the ankles.Keep the bar near or in contact with the front of the thighs.Keep the bar as close to the body as possible.Keep the back flat, the elbows pointing out to the sides, and the head in line with the vertebral column.Keep the shoulders over the bar and the elbows extended as long as possible.When the lower-body joints reach full extension, rapidly shrug the shoulders upward, but do not allow the elbows to flex yet.As the shoulders reach their highest elevation, flex the elbows to begin pulling the body under the bar.Continue to pull the arms as high and as long as possible.Due to the explosive nature of this phase, the torso is erect or slightly hyperextended, the head is tilted slightly back, and the feet may lose contact with the floor.

Upward Movement Phase: CatchAfter the lower body has fully extended and the bar reaches near-maximal height, pull the body under the bar and rotate the arms around and under the bar.Simultaneously, the hips and knees flex into a quarter-squat position.Once the arms are under the bar, lift the elbows to position the upper arms parallel to the floor. Rack the bar across the front of the clavicles and anterior deltoids.Catch the bar with

• an erect, tight torso• a neutral head position• flat feet

Stand up by extending the hips and knees to a fully erect position.

Hang Clean

This exercise is a variation of the Power Clean that involves a standing starting position and no first pull or transition (scoop).

Starting PositionStand with the feet placed between hip- and shoulder-width apart with the toes pointed slightly outward.Hold the bar with closed, pronated grip.Place the hands on the bar slightly wider than shoulder-width apart, outside of the knees, with the elbows fully extended.Place the feet flat on the floor and position the bar approximately half to two-thirds the way down the thighs.Position the body with the



Upward Movement Phase: PullForcefully and quickly extend the hips and knees and plantar-flex the ankles.Keep the bar near or in contact with the front of the thighs.Keep the bar as close to the body as possible.Keep the back flat, the elbows pointing out to the sides, and the head in line with the vertebral column.Keep the shoulders over the bar and the elbows extended as long as possible.When the lower-body joints reach full extension, rapidly shrug the shoulders upward, but do not allow the elbows to flex yet.As the shoulders reach their highest elevation, flex the elbows to begin pulling the body under the bar.Continue to pull the arms as high and as long as possible.Due to the explosive nature of this phase, the torso is erect or slightly hyperextended, the head is tilted slightly back, and the feet may lose contact with the floor.

Upward Movement Phase: CatchAfter the lower body has fully extended and the bar reaches near-maximal height, pull the body under the bar and rotate the arms around and under the bar.Simultaneously, the hips and knees flex into a quarter-squat position.Once the arms are under the bar, lift the elbows to position the upper arms parallel to the floor. Rack the bar across the front of the clavicles and anterior deltoids.Catch the bar with

• an erect, tight torso• a neutral head position• flat feet

Stand up by extending the hips and knees to a fully erect position.

Clean Pull From Floor

This exercise involves certain phases of the power clean performed in an explosive manner. Only the starting position, first pull, transition (scoop), and part of the second pull are performed.

Starting PositionStand with the feet placed between hip- and shoulder-width apart with the toes pointed slightly outward.Squat down with the hips lower that the shoulders and grasp the bar with closed, pronated grip.Place the hands on the bar slightly wider than shoulder-width apart, outside of the knees, with the elbows fully extended.Place the feet flat on the floor and position the bar approximately 1 in. in front of the shins and over the balls of the feet.

Position the body with the • back flat or slightly arched• trapezius relaxed and slightly stretched• chest held up and out• scapulae retracted• head in line with the vertebral column or slightly


Upward Movement Phase: First PullLift the bar off the floor by forcefully extending the hips and knees.Keep the torso-to-floor angle constant.Do not let the hips rise before the shoulders.Maintain a flat-back position.Keep the elbows fully extended, the head neutral in relation to the vertebral column, and the shoulders over or slightly ahead of the bar.As the bar is raised, keep it as close to the shins as possible.

Upward Movement Phase: Transition (Scoop)As the bar rises just above the knees, thrust the hips forward and slightly re-flex the knees to move the thighs against the knees under the bar.Keep the back flat or slightly arched, the elbows fully extended and pointing out to the sides, and the head in line with the vertebral column.

Upward Movement Phase: Second PullForcefully and quickly extend the hips and knees and plantar-flex the ankles.Keep the bar near or in contact with the front of the thighs.Keep the bar as close to the body as possible.Keep the back flat, the elbows pointing out to the sides, and the head in line with the vertebral column.Keep the shoulders over the bar and the elbows extended as long as possible.When the lower-body joints reach full extension, rapidly shrug the shoulders upward, but do not allow the elbows to flex.As the shoulders reach their highest elevation, explosively jump off of the ground and allow the momentum of the bar to continue upward as you let go.

Power Shrug

This exercise involves certain phases of the hang clean performed in an explosive manner. Only the starting position and part of the second pull are performed.

Starting PositionStand with the feet placed between hip- and shoulder-width apart with the toes pointed slightly outward.Hold the bar with closed, pronated grip.Place the hands on the bar slightly wider than shoulder-width apart, outside of the knees, with the elbows fully extended.Place the feet flat on the floor and position the bar approximately half to two-thirds the way down the thighs.Position the body with the



Upward Movement Phase: PullForcefully and quickly extend the hips and knees and plantar-flex the ankles.Keep the bar near or in contact with the front of the thighs.Keep the bar as close to the body as possible.Keep the back flat, the elbows pointing out to the sides, and the head in line with the vertebral column.Keep the shoulders over the bar and the elbows extended as long as possible.When the lower-body joints reach full extension, rapidly shrug the shoulders upward, but do not allow the elbows to flex.Finish the lift by lowering the bar back to starting position.

Split Jerk

This exercise consists of quickly and forcefully pushing the bar from the shoulders to over the head. Although the ascent consists of two phases, the upward movement of the bar occurs in one continuous motion without interruption.

Starting PositionGrasp the bar with a closed, pronated grip. Grip should be slightly wider than shoulder-width. Step under the bar and position the feet hip-width apart and parallel to each other.Move up to the bar to place it on top of the anterior deltoids and clavicles.Extend the hips and knees to lift the bar off the supports.Take one step backward.Position the feet shoulder-width apart (or wider) and even with each other with the toes pointed slightly outward.All subsequent repetitions begin from this position.

Upward Movement Phase: Dip and DriveInhale and position chest high with torso tight. Keeping pressure on the heels, dip the body by bending the knees and ankles slightly. Explosively drive upward with the legs, driving the barbell up off the shoulders.

Downward Movement PhaseDrop body downward and split one foot forward and the other backward as fast as possible while vigorously extending the arms overhead.The split position places the front shin vertical to the floor with the front foot flat on the floor. The rear knee is slightly bent with the rear foot positioned on the toes. The bar should be positioned directly over the ears at arms length with the back straight.To finish, push up with both legs. Position feet side by side by bringing the front foot back part way and then the rear foot forward. Return to shoulders and repeat.

Hang Snatch

This exercise consists of quickly and forcefully pulling the bar from the thighs to over the head- all in one movement. Although the ascent consists of multiple phases, the upward movement of the bar occurs in one continuous motion without interruption.

Starting PositionStand with the feet placed between hip- and shoulder-width apart and with the toes pointed slightly outward.Squat down with the hips lower that the shoulders and grasp the bar with a closed (or hook), pronated grip. The grip width is wider than for other exercises; it can be estimated by measuring using one of these distances for spacing the hands:

• Elbow-to-elbow distance when the arms are straight out at the sides.

• Distance from the edge of a clenched fist of one hand to the opposite shoulder when the arm is straight out at the side.

Extend the elbows fully.Place the feet flat on the floor and slide the bar down to approximately half way down the thighs.

Upward Movement Phase: PullForcefully and quickly extend the hips and knees and plantar-flex the ankles.Keep the bar near or in contact with the front of the thighs.Keep the bar as close to the body as possible.Keep the back flat, the elbows pointing out to the sides, and the head in line with the vertebral column.Keep the shoulders over the bar and the elbows extended as long as possible.When the lower-body joints reach full extension, rapidly shrug the shoulders upward, but do not allow the elbows to flex yet.As the shoulders reach their highest elevation, flex the elbows to begin pulling the body under the bar.Continue to pull with the arms as high and as long as possible.Due to the explosive nature of this phase, the torso is erect or slightly hyperextended, the head is tilted slightly back, and the feet may lose contact with the floor.

Upward Movement Phase: CatchAfter the lower body has fully extended and the bar reaches near-maximal height, pull the body under the bar and rotate the hands around and under the bar.Simultaneously, the hips and knees flex into a quarter-squat position.Catch the bar overhead with:

• fully extended elbows• an erect, tight torso• a neutral head position• flat fee• bar slightly behind the head

Stand up by extending the hips and knees to a fully erect position.Stabilize the bar overhead.

Squatting Movements and Variations

Back Squat

Beginning PositionGrasp the bar with a closed, pronated grip (width depends on bar position). Step under the bar and position the feet parallel to each other.Place the bar in a balanced position on the upper back and shoulders in one of two locations:

1. Low bar position- across the posterior deltoids at the middle of the trapezius (using a hand grip wider than shoulder-width)

2. High bar position- above the posterior deltoids at the base of the neck (using a hand grip only slightly wider than shoulder-width)

Lift the elbows up to create a “shelf” for the bar using the upper back and shoulder muscles.Hold the chest up and out.Pull the scapulae toward each other.Tilt the head slightly up.Move the bar off of the supports.Extend the hips and knees to lift the bar.Take one or two steps backward.Position the feet shoulder-width apart (or wider), even with each other, with the toes pointed slightly outward.All subsequent repetitions begin from this position.

Downward PhaseAllow the hips and knees to slowly flex while keeping the torso-to-floor angle relatively constant (some torso flexion is appropriate).Maintain a position with the back flat, elbows high, and the chest up and out.Keep the heels on the floor and the knees aligned over the feet.Do not flex the torso or round the back. Continue flexing the hips and knees until the thighs are parallel to the floor.Do not accelerate the bar or relax the torso at the bottom of the movement.

Upward Movement PhaseExtend the hips and knees at the same rate (to keep the torso-to-floor angle constant).Maintain a position with the flat back, high elbows, and the chest up and out.Keep the heels on the floor and the knees aligned over the feet.Do not flex the torso forward or round the back.Continue extending the hips and knees to reach the beginning position.After the set is complete, step forward toward the rack.Squat down until the bar rests on the supports.

Front Squat

Beginning PositionStep under the bar and position the feet parallel to each other.Place the hands on the bar in one of two arm positions:

1. Parallel arm position• Grasp the bar with a closed, pronated grip.• Grip should be slightly wider than shoulder-

width.• Move up to the bar to place it on top of the

anterior deltoids and clavicles.• Fully flex the elbows to position the upper

arms parallel to the floor.2. Crossed Arm Position

• Flex the elbows and cross the arms in front of the chest.

• Move up to the bar to place it on top of the anterior deltoids and clavicles.

• Use an open grip with the hands on top of the bar and the fingers holding it in place.

• Lift the elbows to position the arms parallel to the floor.Hold the chest up and out.Pull the scapulae toward each other.Tilt the head slightly up.Move the bar off of the supports.Extend the hips and knees to lift the bar.Take one or two steps backward.Position the feet shoulder-width apart (or wider), even with each other, with the toes pointed slightly outward.All subsequent repetitions begin from this position

Downward PhaseAllow the hips and knees to slowly flex while keeping the torso-to-floor angle relatively constant (some torso flexion is appropriate).Maintain a position with the back flat, elbows high, and the chest up and out.Keep the heels on the floor and the knees aligned over the feet.Do not flex the torso or round the back.Continue flexing the hips and knees until the thighs are parallel to the floor.Do not accelerate the bar or relax the torso at the bottom of the movement.

Upward Movement PhaseExtend the hips and knees at the same rate (to keep the torso-to-floor angle constant).Maintain a position with the flat back, high elbows, and the chest up and out.Keep the heels on the floor and the knees aligned over the feet.Do not flex the torso forward or round the back.Continue extending the hips and knees to reach the beginning position.After the set is complete, step forward toward the rack.Squat down until the bar rests on the supports.

Single Leg Squat

Preparation

Stand on an elevated box holding onto a weight with both hands (if ability allows).Raise opposite leg out straight in front of your body.

Execution

Squat down as low as possible. Extend knee and hip until leg is straight. Return and repeat. Continue with opposite leg.

Lateral/Reverse/Front Lunge

This is exercise is a series of lunges consisting of a front lunge for each leg, a lateral lunge for each leg, and a reverse lung for each leg.

Preparation

Place the bar in a balanced position on the upper back grasping the bar with a close pronated grip.

Execution• Front Lunge- Lunge forward with the first leg. Land on the heel then forefoot. Lower the

body by flexing the knee and hip of the front leg until the knee of the rear leg is almost in contact with the floor. Return to original standing position by forcibly extending the hip and knee of the forward leg. Repeat by alternating lunge with the opposite leg.

• Lateral Lunge- Lunge to one side with the first leg. Land on the heel then forefoot. Lower the body by flexing the knee and hip of the lead leg, keeping the knee pointed the same direction of the foot. Return to original standing position by forcibly extending the hip and knee of the lead leg. Repeat by alternating lunge with the opposite leg.

• Reverse Lunge- Extend one leg back on the forefoot. Lower the body on the other leg by flexing the knee and hip of the front leg until the knee of the rear leg is almost in contact with the floor. Return to original standing position by extending hip and knee of the forward leg. Repeat by alternating rear lunge with the opposite leg.

Step-Up

Preparation

Place the bar in a balanced position on the upper back grasping the bar with a close pronated grip.

Execution

Place the foot of first leg on a box. Stand on the box by extending the hip and knee of the first leg and raise the other leg by flexing at the hip. Step down with the second leg by flexing the hip and knee of first leg. Return to original standing position by placing foot of the first leg onto the floor. Repeat the first step with opposite leg alternating first steps between legs.

Split-Squat

Preparation

Place the bar in a balanced position on the upper back grasping the bar with a close pronated grip. Extend one leg back and place toe on bench.

Execution

Squat down by flexing the knee and hip of the front leg until the knee of rear leg is almost in contact with floor. Return to original standing position by extending the hip and knee of the forward leg. Repeat. Continue with opposite leg.

Posterior Chain Movements

Romanian Dead Lift (RDL)

Preparation

Grab a barbell with a pronated grip slightly wider than hip width. Stand with a shoulder width or narrower stance.

Execution

With the knees and back straight, and scapulae pulled toward each other, lower the bar by bending at the hips until the hamstrings are tight, or just before the lower back bends. Lift the bar by extending hips until upright. Pull the shoulders slightly back at top of lift if they round. Repeat.

Glute-Ham Raise (use Glute-Ham Machine if available)

Preparation

Kneel on a mat with the knees slightly narrower than hip width. Position the feet under a bar or have them held by another athlete. Keep the upper body erect with hips extended, scapulae pulled together, and torso tight.

Execution

Slowly lower the upper body by extending at the knees. Keep the body upright with no flexion at the hips. Once on the ground push off with as little force as needed to pull the upper body back up by flexing at the knees. Once again keep the body upright with no flexion at the hips.

Reverse Hyperextensions

Preparation

Place weight between ankles or use no weight. Lay torso and waist on a bench or box and grasp handles. Feet should be above the floor with legs straight.

Execution

Raise weight by extending hips as high as possible with the legs nearly straight. Lower legs to original position. Repeat.

Bench Pressing and Variation Movements*Variations may be used including Incline and Dumbell

Bench Press

Preparation

Lie supine on a bench. Dismount the barbell from the rack over the upper chest using a wide oblique pronated grip.

Execution

Lower the weight to the upper chest. Press the bar until the arms are extended. Repeat.

Close Grip Bench Press

Preparation

Lie on a bench and grasp the barbell from the rack with a shoulder width grip.

Execution

Lower the weight to the chest keeping the elbows close to the body. Press the bar until the arms are extended and repeat.

Tricep Extension Movements

Dips

Preparation

Mount a shoulder width dip bar with arms extended and shoulders above the hands.

Execution

Lower the body by flexion at the elbows until a slight stretch is felt in the shoulders. Push the body up by extending at the elbows until the arms are straight. Repeat.

Floor Press

Preparation

Lie on ground with the knees bent and feet flat on the ground. Grasp dumbells with the elbows flexed, next to the body and the back of the arms flat on the ground.

Execution

Press the dumbells until the arms are fully extended. Lower the elbows back to the ground and pause until all momentum is gone before repeating.

Lying Tricep Extension

Preparation

Lie on a bench with a narrow overhand grip on the barbell. Position the barbell over the forehead with arms extended.

Execution

Lower the bar by bending elbows. As the bar nears the head move elbows slightly back just enough to allow the bar to clear around the curvature of the head. Extend the arms. As the bar clears the head, reposition the elbows to their former position until the arms are fully extended. Repeat.

Upper Back Pulling Movements

Pullups

Preparation

Step up and grasp the bar with a wide overhand grip.

Execution

Pull the body up until the neck reaches the height of the hands. Lower the body under control until the arms and shoulders are fully extended. Repeat.

Bent Over Row

Preparation

Assume a shoulder-width stance with the knees slightly flexed. Flex the torso forward to be slightly above parallel to the floor. Assume a flat-back torso position. Allow the bar to hang with the elbows fully extended.

Execution

Pull the bar up toward the lower chest or upper abdomen. Point the elbows up. Keep the torso rigid, back flat, and knees slightly flexed. Do not jerk the torso for assistance. Touch the bar to the chest. Allow the elbows to slowly extend back to the starting position.

Single Arm Dumbell Row

Preparation

Kneel over a box or bench supporting the body with one arm and positioning both feet on the ground and parallel to each other. Grasp the dumbbell from the floor.

Execution

Pull the dumbbell to the side until it makes contact with ribs or until the upper arm is just beyond horizontal. Return until the arm is extended. Repeat and continue with opposite arm. Allow scapula to articulate but do not rotate the torso in effort to pull more weight. Torso should be close to horizontal.

Shoulder Movements

DB Seated Military Press

Preparation

Position the dumbbells to each side of the shoulders with the elbows below the wrists.

Execution

Press the dumbbells until the arms are extended overhead. Lower and repeat.

DB Push Press

This exercise consists of quickly and forcefully pushing the bar from the shoulders to over the head. Although the ascent consists of two phases, the upward movement of the bar occurs in one continuous motion without interruption.

Starting PositionGrasp the dumbells with a closed, pronated grip. Position the feet shoulder-width apart (or wider) and even with each other with the toes pointed slightly outward.All subsequent repetitions begin from this position.

Upward Movement Phase: Dip and DriveInhale and position chest high with torso tight. Keeping pressure on the heels, dip the body by bending the knees and ankles slightly. Explosively drive upward with the legs, driving the dumbells up off the shoulders.

Shoulder Combo

This combo consists of three shoulder raises performed one after another.

1. Front Raise- Raise the arms with elbows fixed in a 10° to 30° angle throughout the movement until upper arm is parallel to the floor. Lower and repeat.

2. Lateral Raise- With the elbows slightly bent, raise the arms to the side until elbows are shoulder height. Lower and repeat.

3. Rear Delt Raise- Raise the dumbbells until it travels above the shoulder. Return the dumbbells to the original position. Repeat.

Bicep Curls and Grip Work

Dumbell Hammer Curl

Preparation

Position two dumbbells at the sides, palms facing in, and the arms straight.

Execution

With elbows to the sides, raise one dumbbell until the forearm is vertical and the thumb faces the shoulder. Lower to original position and repeat with alternative arm.

Straight Bar Curl

Preparation

Grasp the bar with a shoulder width supinated grip.

Execution

With the elbows to the sides, raise the bar until forearms are vertical. Lower until arms are fully extended. Repeat.

Dumbell Grip Hold

Hold the hexagon head of tow dumbells for as long as possible.

Towel Hangs

Throw a towel over a pull-up bar so that it hangs evenly. Hold onto the towel with arm extended for as long as possible.

Upper Body Plyometrics

Ballistic Push-Ups

Preparation

Lie on the floor face down and position hands on floor with feet on a box.

Execution

Lower the body to the floor and immediately push the body up as fast as possible. As the hands leave the ground rapidly place them on top of the boxes catching the body before it falls.

MB Chest Throw to Push-Up

Preparation

Kneel crouched on a mat with toes tucked and holding a medicine ball at chest height.

Execution

Explode of the knees and toes extending at the hips and elbows throwing the medicine ball with as much force as possible. As the body hits the ground push back off as quickly as possible. Return to ready position and catch the ball as it is thrown back. Perform reps as quickly as possible.

Lower Body Plyometrics

Jump Ups(Variations include Single Leg and Lateral)

Preparation

Stand in front of a secured box or platform.

Execution

From a good athletic stance with no step, jump onto the box landing in the middle as soft as possible. Step off the box and repeat.

Touch Jumps

Preparation

Stand the edge of a box with the heels hanging over the edge.

Execution

Drop off the box and as soon as the touch the ground spring back up on top of the box landing in the middle as soft as possible. Reset feet and repeat.

Lateral Jump Overs

Preparation

Stand on the side of the box with near foot place on the box.

Execution

Drive off of the box using only the leg on the box. Jump as hight as possible and laterally enough to land the other side of the box with the other foot on the box. Jump back using the leg now on the box. Repeat.

Single Leg Switch Jumps

Preparation

Stand in front of the box with one foot placed on the box.

Execution

Drive off the that is on the box jumping as high as possible. Land with the opposite leg on the box lowering the body to the ground. Jump of the leg that is now on the box. Repeat.

Depth Jump

Preparation

Stand on a box with a higher box place approximately 3 feet away.

Execution

Jump off the box. As soon as the feet touch the ground jump onto the higher box.

Depth Jump Series

Preparation

Place 4 to 6 boxes in a row.

Execution

Consecutively jump over each box spending as little time on the ground as possible.

Weight Lifting Percentage Chart

100% 95% .92.5% 90% .87.5% 85% .82.5% 80% .77.5% 75% .72.5% 70% .67.5% 65% .62.5% 60% .57.5% 55% .52.5% 50%

1RM 2RM 3RM 4RM 5RM 6RM 7RM 8RM 9RM 10RM 11RM 12RM 13RM 14RM 15RM 16RM 17RM 18RM 19RM 20RM

295 280.2 272.8 265 258 250 24 236 228 221 213 206 199 191 184 177 169 162 154 147

290 275 268 261 253 246 239 232 224 217 210 203 195 188 181 174 166 159 152 145

285 270 263 256 249 242 235 228 220 213 206 199 192 185 178 171 163 156 149 142

280 266 259 252 245 238 231 224 217 210 203 196 189 182 175 168 161 154 147 140

275 261 254 247 240 233 226 220 213 206 199 192 185 178 171 165 158 151 144 137

270 265 249 243 236 229 222 216 209 202 195 189 182 175 168 162 155 148 141 135

265 251 245 238 231 225 218 212 205 198 192 185 178 172 165 159 152 145 139 132

260 247 240 234 227 221 214 208 201 195 188 182 175 169 162 156 149 143 136 130

255 242 235 229 223 216 210 204 197 191 184 178 172 165 159 153 146 140 133 127

250 237 231 225 218 212 206 200 193 187 181 175 168 162 156 150 143 137 131 125

245 232 226 220 214 208 202 196 189 183 177 171 165 159 153 147 140 134 128 122

240 228 222 216 210 204 198 192 186 180 174 168 162 156 150 144 138 132 126 120

235 223 217 211 205 199 193 188 182 176 170 164 158 152 146 141 135 129 123 117

230 218 212 207 201 195 189 184 178 172 166 161 155 149 143 138 132 126 120 115

225 213 208 202 196 191 185 180 174 168 163 157 151 146 140 135 129 123 118 112

220 209 203 195 192 187 181 176 170 165 159 154 148 143 137 132 126 121 115 110

215 204 198 193 188 182 177 172 166 161 155 150 145 139 134 129 123 118 112 107

210 199 194 189 183 178 173 168 162 157 152 147 141 136 131 126 120 115 110 105

205 194 189 184 179 174 169 164 158 153 148 143 138 133 128 123 117 112 107 102

200 190 185 180 175 170 165 160 155 150 145 140 135 130 125 120 115 110 105 100

195 185 180 175 170 165 160 156 151 146 1410 136 131 126 121 117 112 107 102 97

190 180 175 171 166 161 156 152 147 142 137 133 128 124 118 114 109 104 99 95

185 175 171 166 161 157 152 148 143 138 134 129 124 120 115 111 106 101 97 92

180 171 166 162 157 153 148 144 139 135 130 126 121 117 112 108 103 99 94 90

175 166 161 157 153 148 144 140 135 131 126 122 118 113 109 105 100 96 91 87

170 161 157 153 148 144 140 136 131 127 123 119 114 110 106 102 97 93 89 85

165 156 152 148 144 140 136 132 127 123 119 115 111 107 103 99 94 90 86 82

160 152 148 144 140 136 132 128 124 120 116 112 108 104 100 96 92 88 84 80

155 147 143 139 135 131 127 124 120 116 112 108 104 100 96 93 89 85 81 77

150 142 138 135 131 127 123 120 116 112 108 105 101 97 93 90 86 82 78 75

145 137 134 130 126 123 119 116 112 108 105 101 97 94 90 87 83 79 76 72

140 133 129 126 122 119 115 112 108 105 101 98 94 91 87 84 80 77 73 70

135 128 124 121 118 114 111 108 104 101 97 94 91 87 84 81 77 74 70 67

130 123 120 117 113 110 107 104 100 97 94 91 87 84 81 78 74 71 68 65

125 118 115 112 19 106 103 100 96 93 90 87 84 81 78 75 71 68 65 62

120 114 111 108 105 102 99 96 93 90 87 84 81 78 75 72 69 66 63 60

115 109 106 103 100 97 94 92 89 86 83 80 77 74 71 69 66 63 60 57

110 104 101 99 96 93 90 88 85 82 79 77 74 71 68 66 63 60 57 55

105 99 97 94 91 89 86 84 81 78 76 73 70 68 65 63 60 57 55 52

100 95 92 90 87 85 82 80 77 75 72 70 67 65 62 60 57 55 52 50

100% 95% .92.5% 90% .87.5% 85% .82.5% 80% .77.5% 75% .72.5% 70% .67.5% 65% .62.5% 60% .57.5% 55% .52.5% 50%


495 470 457 445 433 420 408 396 383 371 358 346 334 321 309 297 284 272 259 247

490 465 453 441 428 416 404 392 379 367 355 343 330 318 306 294 281 269 257 245

485 460 448 436 424 412 400 388 375 363 351 339 327 315 303 291 278 266 254 242

480 456 444 432 420 408 396 384 372 360 348 336 324 312 300 288 276 264 252 240

475 451 439 427 415 403 391 380 368 356 344 332 320 308 296 285 273 261 249 237

470 446 434 423 411 399 387 376 364 352 340 329 317 305 293 282 270 258 246 235

465 441 430 418 406 395 383 372 360 348 337 325 313 302 290 279 267 255 244 232

460 437 425 414 402 391 379 368 356 345 333 322 310 299 287 276 264 253 241 230

455 432 420 409 398 386 375 364 352 341 329 318 307 295 284 273 261 250 238 227

450 427 416 405 393 382 371 360 348 337 326 315 303 292 281 270 258 247 236 225

445 422 411 400 389 378 367 356 344 333 322 311 300 289 278 267 255 244 233 222

440 418 407 396 385 374 363 352 341 330 319 308 297 286 275 264 253 242 231 220

435 413 402 391 380 369 358 348 337 326 315 304 293 282 271 261 250 239 228 217

430 408 397 387 376 365 354 344 333 322 311 301 290 279 268 258 247 236 255 215

425 403 393 382 371 361 350 340 329 318 308 297 286 276 265 255 244 233 223 212

420 399 388 378 367 357 346 336 325 315 304 294 283 273 262 252 241 231 220 210

415 394 383 373 363 352 342 332 321 311 300 290 280 269 259 249 238 228 217 207

410 389 379 369 358 348 338 328 317 307 297 287 276 266 256 246 235 225 215 205

405 384 374 364 354 344 334 324 313 303 293 283 273 263 253 243 232 222 212 202

400 380 370 360 350 340 330 320 310 300 290 280 270 260 250 240 230 220 210 200

395 375 365 355 345 335 325 315 306 296 286 276 266 256 246 237 227 217 207 197

390 370 360 350 341 331 321 312 302 292 282 273 263 253 243 234 224 214 204 195

385 365 356 346 336 327 317 308 298 288 279 269 259 250 240 231 221 211 202 192

380 361 351 342 332 323 313 304 294 285 275 266 256 247 237 228 218 209 199 190

375 356 346 337 328 318 309 300 290 281 271 262 253 243 234 225 215 206 196 187

370 351 342 333 323 314 305 296 286 277 268 259 249 240 231 222 212 203 194 185

346 346 337 328 319 310 301 292 282 273 264 255 246 237 228 219 209 200 191 182

360 342 333 324 315 306 297 288 279 270 261 252 243 234 225 216 207 198 189 180

355 337 328 319 310 301 292 284 275 266 257 248 239 230 221 231 204 195 186 177

350 332 323 315 306 297 288 280 271 262 253 245 236 227 218 210 201 192 183 175

345 327 319 310 301 293 284 276 267 258 250 241 232 224 215 207 198 189 181 172

340 323 314 306 297 289 280 272 263 255 246 238 229 221 212 204 195 187 178 170

335 318 309 301 293 284 276 268 259 251 242 234 226 217 209 201 192 184 175 167

330 313 305 297 288 280 272 264 255 247 239 231 222 214 206 198 189 181 173 165

325 308 300 292 284 276 268 260 251 243 235 227 219 211 203 195 186 178 170 162

320 304 296 288 280 272 264 256 248 240 232 224 216 208 200 192 184 176 168 160

315 299 291 283 275 267 259 525 244 236 228 220 212 204 196 189 181 173 165 157

310 294 286 279 271 263 255 248 240 232 224 217 209 201 193 186 178 170 162 155

305 289 282 274 266 259 251 244 236 228 221 213 205 198 190 183 175 167 160 152

300 285 277 270 262 255 247 240 232 225 217 210 202 195 187 180 172 165 157 150

100% 95% .92.5% 90% .87.5% 85% .82.5% 80% .77.5% 75% .72.5% 70% .67.5% 65% .62.5% 60% .57.5% 55% .52.5% 50%


695 660 642 625 608 590 573 556 538 521 503 486 469 451 434 417 399 382 364 347

690 655 638 621 603 586 569 552 534 517 500 483 465 448 431 414 396 379 362 345

685 650 633 616 599 582 565 548 530 513 496 479 462 445 428 411 393 376 359 342

680 646 629 612 595 578 561 544 527 510 493 476 459 442 425 408 391 374 357 340

675 641 624 607 590 573 556 540 523 506 489 472 455 438 421 405 388 371 354 337

670 636 619 603 586 569 552 536 519 502 485 469 452 435 418 402 385 368 351 335

665 631 615 598 581 565 548 532 515 498 482 465 448 432 415 399 382 365 349 332

660 627 610 594 577 561 544 528 511 495 478 462 445 429 412 396 379 363 346 330

655 622 605 589 573 556 540 524 507 491 474 458 442 425 409 393 376 360 343 327

650 617 601 585 568 552 536 520 503 487 471 455 438 422 406 390 373 357 341 325

645 612 596 580 564 548 532 516 499 483 467 451 435 419 403 387 370 354 338 322

640 608 592 576 560 544 528 512 496 480 464 448 432 416 400 384 368 352 336 320

635 603 587 571 555 539 523 508 492 476 460 444 428 412 396 381 365 349 333 317

630 598 582 567 551 535 519 504 488 472 456 441 425 409 393 378 362 346 330 315

625 593 578 562 546 531 515 500 484 468 453 437 421 406 390 375 359 343 328 312

620 589 573 558 542 527 511 496 480 465 449 434 418 403 387 372 356 341 325 310

615 584 568 553 538 522 507 492 476 461 445 430 415 399 384 369 353 338 322 307

610 579 564 549 533 518 503 488 472 457 442 427 411 396 381 366 350 335 320 305

605 574 559 544 529 514 499 484 468 453 438 423 408 393 378 363 347 332 317 302

600 570 555 540 525 510 495 480 465 450 435 420 405 390 375 360 345 330 315 300

595 565 550 535 520 505 490 476 461 446 431 416 401 386 371 357 342 327 312 297

590 560 545 531 516 501 486 472 457 442 427 413 398 383 368 354 339 324 309 295

585 555 541 526 511 497 482 468 453 438 424 409 394 380 365 351 336 321 307 292

580 551 536 522 507 493 478 464 449 435 420 406 391 377 362 348 333 319 304 290

575 546 531 517 503 488 474 460 445 431 416 402 388 373 359 345 330 316 301 287

570 541 527 513 498 484 470 456 441 427 413 399 384 370 356 342 327 313 299 285

565 536 522 508 494 480 466 452 437 423 409 395 381 367 353 339 324 310 296 282

560 532 518 504 490 476 462 448 434 420 406 392 378 364 350 336 322 308 294 280

555 527 513 499 485 471 457 444 430 416 402 388 374 360 346 333 319 305 291 277

550 522 508 495 481 467 453 440 426 412 398 385 371 357 343 330 316 302 288 275

545 517 504 490 476 463 449 436 422 408 395 381 367 354 340 327 313 299 286 272

540 513 499 486 472 459 445 432 418 405 391 378 364 351 337 324 310 297 283 270

535 508 494 481 468 454 441 428 414 401 387 374 361 347 334 321 307 294 280 267

530 503 490 477 463 450 437 424 410 397 384 371 357 344 331 318 304 291 278 265

525 498 485 472 459 446 433 420 406 393 380 367 354 341 328 315 301 288 275 262

520 494 481 468 455 442 429 416 403 390 377 364 351 338 325 312 299 286 273 260

515 489 476 463 450 437 424 412 399 386 373 360 347 334 321 309 296 283 270 257

510 484 471 459 446 443 420 408 395 382 369 357 344 331 318 306 293 280 267 255

505 479 467 454 441 429 416 404 391 378 366 353 340 328 315 303 290 277 265 252

500 475 462 450 437 425 412 400 387 375 362 350 337 325 312 300 287 275 262 250

100% 95% .92.5% 90% .87.5% 85% .82.5% 80% .77.5% 75% .72.5% 70% .67.5% 65% .62.5% 60% .57.5% 55% .52.5% 50%


895 850 827 805 783 760 738 716 693 671 648 626 604 581 559 537 514 492 469 447

890 845 823 801 778 756 734 712 689 667 645 623 600 578 556 534 511 489 467 445

885 840 818 796 774 752 730 708 685 663 641 619 597 575 553 531 508 486 464 442

880 836 814 792 770 748 726 704 682 660 638 616 594 572 550 528 506 484 462 440

875 831 809 787 765 743 721 700 678 656 634 612 590 568 546 525 503 481 459 437

870 826 804 783 761 739 717 696 674 652 630 609 587 565 543 522 500 478 456 435

865 821 800 778 756 735 713 692 670 648 627 605 583 562 540 519 497 475 454 432

860 817 795 774 752 731 709 688 666 645 623 602 580 559 537 516 494 473 451 430

855 812 790 769 748 726 705 684 662 641 619 598 577 555 534 513 491 470 448 427

850 807 786 765 743 722 701 680 658 637 616 595 573 552 531 510 488 467 446 425

845 802 781 760 739 718 697 676 654 633 612 591 570 549 528 507 485 464 443 422

840 798 777 756 735 714 693 672 651 630 609 588 567 546 525 504 483 462 441 420

835 793 772 751 730 709 688 668 647 626 605 584 563 542 521 501 480 459 438 417

830 788 767 747 726 705 684 664 643 622 601 581 560 539 518 498 477 456 435 415

825 783 763 742 721 701 680 660 639 618 598 577 556 536 515 495 474 453 433 412

820 779 758 738 717 697 676 656 635 615 594 574 553 533 512 492 471 451 430 410

815 774 753 733 713 692 672 652 631 611 590 570 550 529 509 489 468 448 427 407

810 769 749 729 708 688 668 648 627 607 587 567 546 526 506 486 465 445 425 405

805 764 744 724 704 684 664 644 623 603 583 563 543 523 503 483 462 442 422 402

800 760 740 720 700 680 660 640 620 600 580 560 540 520 500 480 460 440 420 400

795 755 735 715 695 675 655 636 616 596 576 556 536 516 496 477 457 437 417 397

790 750 730 711 691 671 651 632 612 592 572 553 533 513 493 474 454 434 414 395

785 745 726 706 686 667 647 628 608 588 569 549 529 510 490 471 451 431 412 392

780 741 721 702 682 663 643 624 604 585 565 546 526 507 487 468 448 429 409 390

775 736 716 697 678 658 639 620 600 581 561 542 523 503 484 465 445 426 406 387

770 731 712 693 673 654 635 616 596 577 558 539 519 500 481 462 442 423 404 385

765 726 707 688 669 650 631 612 592 573 554 535 516 497 478 459 439 420 401 382

760 722 703 684 665 646 627 608 589 570 551 532 513 494 475 456 437 418 399 380

755 717 698 679 660 641 622 604 585 566 547 528 509 490 471 453 434 415 396 377

750 712 693 675 656 637 618 600 581 562 543 525 506 487 468 450 431 412 393 375

745 707 689 670 651 633 614 596 577 558 540 521 502 484 465 447 428 409 391 372

740 703 684 666 647 629 610 592 573 555 536 518 499 481 462 444 425 407 388 370

735 698 679 661 643 624 606 588 569 551 532 514 496 477 459 441 422 404 385 367

730 693 675 657 638 620 602 584 565 547 529 511 492 474 456 438 419 401 383 365

725 688 670 652 634 616 598 580 561 543 525 507 489 471 453 435 416 398 380 362

720 684 666 648 630 612 594 576 558 540 522 504 486 468 450 432 414 396 378 360

715 679 661 643 625 607 589 572 554 536 518 500 482 464 446 429 411 393 375 357

710 674 656 639 621 603 585 568 550 532 514 497 479 461 443 426 408 390 372 355

705 669 652 634 616 599 581 564 546 528 511 493 475 458 440 423 405 387 370 352

700 665 647 630 612 595 577 560 542 525 507 490 472 455 437 420 402 385 367 350

May 18-23, 2009 SET 1 SET 2 SET 3 SET 4 SET 5WEEK 1: DAY 1 reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT

1) Split Jerk 5 5 52) Back Squat 5 47% 5 57% 7 67% 7 67% 7 67%3) RDL 8 8 84) Lunges- Forward/Lateral/Reverse 4 4 45) Shoulder Combo 10 10 106) Straight Bar Curls 6 8 8 87) Reverse Hyperextensions 12 128) Ab Routine


1) Power Cleans 4 65% 4 70% 4 75% 4 75% 4 75%2) Clean Pull from floor (% of Power Clean) 3 85% 3 85% 3 85%3) Bench Press 5 74% 4 76% 8 68% 8 68% 8 68%4) DB Incline 8 8 85) Bent-over Rows 8 8 86) Weighted Close Grip Pull-ups 8 8 87) Lying Tricep Extension 8 8 88) MB Chest Throw to Push-up 6 6 6


1) Hang Snatch 3 3 32) Front Squat (% of Back Squat) 4 38% 7 45% 7 45% 7 45%3) Barbell Split Squat (each leg) 8 8 84) Glute-Ham Raises 8 85) DB Push Press 8 8 86) DB Hammer Curls 8 8 87) DB Grip Work Max Max8) Ab Routine


1) Hang Clean (% of Power Clean) 3 65% 3 65% 3 65%2) Power Shrugs 5 5 53) Close-Grip Bench (% of Bench Press) 8 40% 8 48% 8 56% 8 56% 8 56%4) Incline Bench 8 8 85) Pull-ups Max Max6) Single Arm DB Row 8 8 87) Weighted Dips 8 8 88) Ballistic Push-ups 6 6 6

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May 25-30, 2009 SET 1 SET 2 SET 3 SET 4 SET 5WEEK 2: DAY 1 reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT

1) Split Jerk 5 5 5 52) Back Squat 5 47% 5 57% 7 67% 7 67% 7 67%3) RDL 8 8 84) Step-ups (each leg) 6 6 65) DB Military 8 8 8 86) Straight Bar Curls 8 8 8 87) Reverse Hyperextensions 12 128) Ab Routine


1) Power Cleans 4 60% 4 70% 4 80% 4 80% 4 80%2) Clean Pull from floor (% of Power Clean) 3 85% 3 85% 3 85%3) Bench Press 5 74% 4 76% 8 68% 8 68% 8 68% MAX 68%4) DB Incline 8 8 85) Bent-over Rows 8 8 86) Weighted Close Grip Pull-Ups 8 8 87) Floor Press 8 8 88) MB Chest Throw to Push-Up 6 6 6


1) Hang Snatch 3 3 32) Front Squat (% of Back Squat) 4 38% 7 45% 7 45% 7 45% 7 45%3) SL Squat (each leg) 6 6 64) Glute-Ham Raises (weighted if possible) 8 85) DB Push Press 8 8 86) DB Hammer Curls 8 8 87) Towel Hangs Max Max8) Ab Routine


1) Hang Clean (% of Power Clean) 3 1 3 1 3 12) Power Shrugs 5 5 53) Close-Grip Bench (% of Bench Press) 5 46% 5 50% 8 58% 8 60% 8 62%4) Incline Bench 8 8 85) Pull-ups Max Max6) Single Arm DB Row 8 8 87) Weighted Dips 8 8 88) Ballistic Push-ups 6 6 6

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Week 9: July 13-18, 2009



Conditioning




Plyos






2x Lateral 20yrd

Agility Drills


3 Cone x5

T Drill x5

Pattern Run x5

Carolina x5

Hour Glass x5


Hill Work



Sprints x18

Starts x6


Speed



Conditioning





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July 20-25, 2009 SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8WEEK 10: DAY 1 reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT

1) Split Jerk 3 3 2 1 12) Back Squat 5 50% 4 60% 3 70% 3 80% 3 82% 3 84% 3 86% 3 88%3) RDL 7 7 74) Lunges- Forward/Lateral/Reverse 4 4 45) Shoulder Combo 10 10 106) Straight Bar Curls 8 8 87) Reverse Hyperextensions (weighted) 12, (8) 12, (8) (8)8) Ab Routine


1) Power Cleans 3 60% 2 70% 2 80% 2 88% 2 90% 2 92% 2 94%2) Clean Pull from floor (% of Power Clean) 3 100% 3 100% 3 100%3) Bench Press 3 87% 2 91% 1 95% 1 97% 4 84% MAX 84%4) DB Incline 6 6 6 65) Bent-over Rows 6 6 6 66) Weighted Close Grip Pull-ups 6 6 6 67) Lying Tricep Extension 7 7 7 78) MB Chest Throws to Push-up 6 6 6


1) Hang Snatch 3 warmup 3 3 32) Front Squat (% of Back Squat) 3 44% 3 51% 4 59% 4 59% 4 59% 4 59%3) SL Squat (weighted if possible) 6 6 64) Glute-Ham Raises (weighted if possible) 8 8 85) DB Push Press 6 6 6 66) DB Hammer Curl 8 8 87) DB Grip Work Max Max8) Ab Routine


1) Hang Clean (% of Power Clean) 3 64% 3 69% 3 73% 2 Choose 1 Choose2) Power Shrugs 3 3 33) Close-Grip Bench (% of Bench Press) 3 46% 3 54% 5 62% 5 65% 5 67% 5 70%4) Incline Bench 5 5 5 55) Pull-ups (few sets as possible) 356) Single Arm DB Row 6 6 6 67) Weighted Dips 6 6 6 Max8) Ballistic Push-ups 6+ 6+ 6+

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Sun Mon Tue Wed Thu Fr i Sat

1 2

3 4 5 6 7 8 9

10 11 12 13 14 Last Day of Finals!!

15 16

17 Week 1: 4 Lifts 3 Runs

18 Lift 1

19 Lift 2

20 21 Lift 3

22 Lift 4

23 Speed and Conditioning workouts may be com-pleted on any 3 days of the week.


25 Lift 1

26 Lift 2

27 28 Lift 3

29 Lift 4


31

T R O J A N F O O T B A L L Trinity International University Football

Josh Tooley Head Strength and Conditioning Coach 2065 Half Day Rd Deerfield, Il 60015

Phone: 847-217-8224 Fax: 847-317-8056 E-mail: [email protected]

May 2009


Week 3: 4 Lifts 4 Runs

1 Lift 1

2 Lift 2

3 4 Lift 3

5 Lift 4



8 Lift 1

9 Lift 2

10 11 Lift 3

12 Lift 4



15 Lift 1

16 Lift 2

17 18 Lift 3

19 Lift 4



22 Lift 1

23 Lift 2

24 25 Lift 3

26 Lift 4



29 Lift 1

30




June 2009


Week 7: 2 Lifts 2 Runs

1

2 Lift 2

3 4 Speed and Conditioning workouts may be com-pleted on any 2 days of the week.


6 Lift 1

7 Lift 2

8 9 Lift 3

10 Lift 4



13 Lift 1

14 Lift 2

15 16 Lift 3

17 Lift 4



20 Lift 1

21 Lift 2

22 23 Lift 3

24 Lift 4



27 Lift 1

28 Lift 2

29 30 Lift 3

31 Lift 4

Speed and Conditioning workouts may be com-pleted on any 4 days of the week.




July 2009


1

2 Week 12: Recovery Week 2 Lifts 2 Runs

3 Lift 1

4 5 Lift 2

6 7 8

9 10 11 Report for Camp

12 13 14 15

16 17 18 19 20 21 22

23 24

GAME 25

WEEK!! 26 27 28 29

Beat IWU!!!

30 31




August 2009


Summer Calendar, Philosophy & Overview

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July 27- Aug 1, 2009 SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8WEEK 11: DAY 1 reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT

1) Split Jerk 3 3 2 1 12) Back Squat 5 50% 4 60% 3 70% 3 80% 3 84% 3 88% 2 90% 2 94%3) RDL 7 7 74) Step-ups- with jump (each leg) 6 6 65) DB Military Press 6 6 6 66) Straight Bar Curls 8 8 87) Reverse Hyperextensions (weighted) 12, (8) 12, (8) (8)8) Ab Routine


1) Power Cleans 3 60% 2 70% 2 80% 2 90% 2 94% 1 100% 1 100+%2) Clean Pull from floor (% of Power Clean) 3 100% 3 100% 3 100%3) Bench Press 3 87% 2 93% 1 97% 1 100% 4 86% MAX 86%4) DB Incline 6 6 6 65) Bent-over Rows 6 6 6 66) Weighted Close Grip Pull-ups 6 6 6 67) Floor Press 6 6 6 68) MB Chest Throws to Push-up 6 6 6


1) Hang Snatch 3 warmup 3 3 32) Front Squat (% of Back Squat) 3 44% 3 51% 4 61% 4 61% 4 61% 4 61%3) Barbell Split Squat (each leg) 5 5 54) Glute-Ham Raises (weighted if possible) 8 8 85) DB Push Press 6 6 6 66) DB Hammer Curl 8 8 87) DB Grip Work Max Max8) Ab Routine


1) Hang Clean (% of Power Clean) 3 64% 3 69% 3 73% 2 Choose 1 Choose2) Power Shrugs 3 3 33) Close-Grip Bench (% of Bench Press) 3 46% 3 54% 5 64% 5 67% 5 69% 5 72%4) Incline Bench 5 5 5 55) Pull-ups (few sets as possible) 406 Single Arm DB Row 6 6 6 67) Weighted Dips 6 6 6 Max8) Ballistic Push-ups 6+ 6+ 6+

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Nutrition

Nutritional Guidelines: The most overlooked aspect of many athletes training is their nutrition. If an athlete’s diet is not based on sound nutritional principles they are robbing themselves of performance. A person may work hard in the weight room but if their diet is incomplete, they will not reach their full athletic potential. Before you start your training programs it is essential that you understand the basics of sound nutrition and what it can do to help increase your athletic performance and training.

Basic Nutritional Tips Eat Breakfast!! Breakfast is the most important meal of the day as long as the right type of food is eaten. After sleeping all night the glycogen stores in your liver are almost nearly completed. If you skip breakfast your body will break down (catabolism) your muscle and use its protein to replace the glycogen stores. Not eating carbohydrates for breakfast or consuming the wrong carbohydrates will cause a rapid drop in blood sugar levels, resulting in cravings for poor carbohydrate sources and poor performance. Therefore you must eat a breakfast that includes complex carbohydrates. Eat 5 to 7 small meals spread throughout the day. Consuming six or seven small meals per day rather than three large meals will help maintain an even blood glucose level. This will help keep your body out of catabolism and your blood sugar levels from rapidly dropping. Eat a Variety of Foods. Eat a balanced diet to ensure that you are being supplied all of the major nutrients: water, carbohydrates, protein, fat, vitamins, and mineral. Eat in Moderation. You do not need to give up junk food completely, just eat it sparingly and balance it out with nutrient-wise choices at your next meal. Never replace a balanced meal with refined sugars.

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Wholesome Foods are best. Choose foods that are in their most natural state or at most lightly processed are more nutritious than overly processed foods. Generally try to eat foods as close to their original form as possible. Avoid Fast Foods. Avoid fast foods because they are loaded with saturated fats and refined carbohydrates. You can still make eating right convenient by planning ahead and packing a wholesome meal rather than relying on the fast foods. Drink a minimum of 64 oz. of water per day. Water is not typically thought of as a nutrient but is probably the most important nutrient we consume. It is essential for keeping your body running properly.

Eating Before and After Exercise Don’t consume large meals within 1.5 to 2 hours before exercise. Eating to seen before exercise will cause a large amount of blood to be unavailable for your muscles. This will decrease the efficiency of your bodies’ ability to remove the necessary toxins that result from exercise (Lactic Acid). 2-3 hours before practice/game/workout, eat a meal that is high in complex carbohydrates, low in protein, and very low in fat. A higher fat and protein meal takes 2-3x longer to digest, will make you feel sluggish and tire, and will not provide you with the adequate energy you will need to perform at an optimum level for competition. Consume 16-20 ounces of WATER 20-30 minutes before exercise. Do not drink a high sugar or protein drink! These types of drinks impede the ability of the small intestine to absorb water efficiently (even sugar drinks as low as 5%). Eat carbohydrates within 20-30 minutes of ending your exercise session. Recent studies have found carbohydrate uptake into the muscle is at lease 2x as efficient right after exercise. They also have found that fructose (sugar from fruits) goes straight from your blood directly into your muscle, not to the liver first like the rest of the carbohydrates. So enjoy fruit following your exercise and you’ll be putting twice as much energy back into your tank! Consume 30-50 grams of protein approximately 60-90 minutes after eating your carbohydrates. Your body is ready to begin repairing what you just broke down during workout.

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Daily Food Breakdown Protein Intake: Take your body weight in pounds and multiply it by 0.9. This will be the number of grams of protein you should be eating daily. Body weight (lbs) x 0.9 = grams of protein needed daily Carbohydrate Intake: Body weight (lbs) x 2.5 = grams of carbohydrates needed daily. Fat Intake: 0.25 x body weight (lbs) = grams of fat per day Total Caloric Content of Daily Food Intake: Protein Intake Total x 4 calories = total calories Carbohydrate Intake Total x 4 calories = total calories Fat Intake Total x 9 calories = total calories Protein calories + Carbohydrate calories + Fat calories = Total Daily Calories Remember, in order to increase you metabolism and reduce body fat, you need to eat more meals and smaller portions. In order to get the most out of each meal, take the total daily intake for protein, carbs, and fat and divide it by the total number of daily meals. Example: 20-25% Protein = ‘x’ grams divided by 5 daily meals = protein grams per meal 65% Carbs = ‘x’ grams divided by 5 meals = carbohydrate grams per meal 10-15% Fat = ‘x’ grams divided by 5 meals = fat grams per meal

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Carbohydrates: Carbohydrates are the major fuel source for most sports and are an easily accessible fuel for working muscles and central nervous system function. Carbohydrates are stored as glycogen in two systems; muscle and the liver. Carbohydrate used during exercise from muscle tissue needs to be replenished on a daily basis, and cannot be replenished form liver glycogen. Use of muscle glycogen is tissue specific, i.e. if you work your legs and fail to adequately replenish your glycogen by eating enough carbohydrates you can’t take glycogen form other muscles. Not all carbohydrates are the same! Some release glucose (the simplest form of sugar) into the blood stream more quickly than others. These quick-release carbohydrates are termed high glycemic index foods. When blood sugar levels rise rapidly, the body responds by producing large amounts of insulin, which overcompensates and causes a big drop in blood sugar. This promotes fat storage and stimulates appetite, which can lead to overeating. A low blood sugar level causes a player to feel tired and reduced the capacity to train or compete at the highest level of his ability. First Choice Carbohydrates: First choice carbohydrates are foods that have a low glycemic index. They are best for supplying the muscle with a consistent, long lasting supply of energy. Generally, these carbohydrates can be eaten at any time, especially on low activity days. Examples of First Choice Carbohydrates are: Dried beans and peas Pears Squash Plums Cucumbers Onions Green Beans Eggplant Broccoli Lentils Spinach Peanuts Mushrooms Kidney beans Nectarines Oranges Apples Second Choice Carbohydrates: Second choice carbohydrates are foods with a moderate glycemic index. These should be eaten on active days. They are helpful in resoring muscle fuels if consumed within one hour of training or competition. Examples of Second Choice Carbohydrates are: Unsweetened cereal (oatmeal, Grapenuts, and other whole grain cereals) Whole-wheat pasta Whole-grain breads

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Wild or brown rice Cornbread Tortillas Whole-wheat pita Potatoes with skin Grapes and bananas Corn and carrots Third Choice Carbohydrates: Third choice carbohydrates produce the highest glycemic response and may have a high fat content as well. These are okay for occasional consumption on highly active days. If a player is trying to lose, body fat, these carbohydrates should be avoided. Decreasing third choice carbohydrate foods reduce caloric intake, decrease fat storage, and most importantly keeps you from overeating by allowing a stable and consistent blood sugar level. Examples of Third Choice Carbohydrates are: Candy Pretzels Cookies and cakes Sweetened cereal Doughnuts and pastries White bread (i.e. French bread, bagels, etc.) French fries and hash-browns White rice Mashed Potatoes Sweetened and soft drinks

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Protein: Protein is necessary for building muscle tissue and important in the creation of enzymes, which allow your body to exercise most efficiently. Your body is only able to digest and absorb about 30-35 grams of protein at one meal, so spread your protein throughout the day and don’t consume massive amounts all at once. First Choice Proteins: First Choice Proteins are foods that contain less than 12 grams of fat per serving (considering a serving as being the size of a standard deck of cards or approximately the size of a persons hand minus the fingers). These foods also contain high quality protein meaning the body assimilates and uses the protein effectively. If a player is trying to lose body fat, these protein sources are best. Examples of First Choice Proteins are: Roast Turkey (especially white meat) Baked Chicken (white meat, no skin) Lean roast beef (removing all visible fat) Baked fish Skim milk (one percent or less) Egg whites (boiled or fried with no fat) Lean baked ham Canned tuna packed in water Low fat or non-fat yogurt Dried beans and peas Second Choice Proteins: Second Choice Proteins are good quality protein sources that contain 13 to 25 grams of fat per serving, which are considered a moderate level of fat. Examples of Second Choice Proteins are: 85 percent lean ground beef (usually ground chuck or ground round) 85 percent lean ham Trimmed choice steak (removing all visible fat) Trimmed pork chops (removing all visible fat) Baked breaded chicken strips Two percent milk Regular Yogurt Dark chicken meat (no skin) Peanut butter Third Choice Proteins: Third Choice Proteins are somewhat lower in high-quality protein and/or high in fat with more than 25 grams per serving. Examples of Third Choice Proteins are:

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Bacon Hot dogs Chicken with skin (especially dark meat) Fried Chicken Fried Fish Whole eggs (especially fried in fat) Whole milk Ham on bone Processed meats (lunchmeat, bologna, etc.)

Fats: Fat is primarily a result of excess of food consumption or improper food consumption (i.e. greater that 25-35% of calories) Moderate fat intake is necessary for proper bodily function, such as storage of fat-soluble vitamins and hormone production, such as testosterone. Fat is the primary energy source for distance athletes, however, excess fat intake is not required because of the efficiency at which the body metabolizes fat and because fat has twice as much energy per gram as carbohydrates. Fat does not have a direct effect on insulin or blood sugar levels, but when consumed along with carbohydrates, it tends to slow absorption of carbohydrates and help to keep insulin and blood sugar levels constant. There are three types of fat:

Saturated fats: Mainly from animal source, they are solid at room temperature. Examples are trimmings from meat and butter. Monounsaturated fats: These fats are liquid at room temperature and solid in your freezer. Examples are olive oil and cod oil. Polyunsaturated fats: These fats are solid at all temperatures. An example is soybean oil.

Monounsaturated fats should make up the majority of your fat intake. Furthermore, some monounsaturated fats like cod liver oil or the fats found in salmon, contain important fatty acids called eicosapentaenioc acid (EPA), which help maintain proper hormonal balance.

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Hydration Tips: Research has shown that you can get a performance benefit by staying well hydrated during exercise. An athlete in a dehydrated state increases his/her risk of experiencing muscle cramps and strains. The following are tips to help you stay hydrated for optimal performance. Drink fluids before, during, and after exercise.

1. Before activity hydration methods: - Up to one hour before activity: liberal intake (as much as you want) - 10-15 minutes before activity: 16 oz. of fluid

2. During activity

- Drink 4-8 oz. of fluid every 10-15 minutes

3. After activity - Drink 24 oz. of fluid for every pound of weight lost - Check the color of your urine to see if fluid intake is adequate. Clear,

light colored urine indicates you are well hydrated. For workouts lasting more than an hour, fluid replacement drinks such as Gatorade, powerade, and energy mix can help replace carbohydrates.

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Strength Gain and Body Fat Loss Suggestions Eat a minimum of three meals a day. Never skip a meal (This means breakfast!!!). Try to eat every 3 hours. Snack on skim milk and fruit (great protein and carb combo). Eat 5-7 smaller meals rather than 2-3 large meals a day. Drink a minimum of 64 oz. of water per day. Water is filling and essential. Eat equal amounts of low-fat protein (turkey, chicken, fish) and fibrous carbs (fruits and vegetables) at each meal. It is important to maintain an adequate protein intake to help prevent loss of muscle tissue while trying to reduce body fat. Protein requirements should be increased when caloric consumption is reduced or activity levels are increased. Drastically increase the intake of fruits and vegetables. Eat five servings of fruits and vegetables per day. Eat a salad at every meal. The darker the better (a good source of carbs). Get all of the dressing and sauces on the side. Avoid all high fat dairy products. Use skim milk, egg whites, and cottage cheese as protein sources. Avoid red meat when possible. Eat white meat instead (chicken, turkey, or tuna). Avoid all fried foods. This includes fried chicken, fried fish, as well as potato chips and French fries. Avoid eating after 7:00 p.m. This will give you more of an appetite for breakfast and help reduce excess calories turning to fat. Weight loss of more than one pound per week is not recommended and will negatively effect performance.

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Lean Body Mass Gain Suggestions Increase caloric intake by 200 to 500 calories per day with wholesome foods. Eat 4-6 meals per day and add healthy, nutrient rich snacks between meals. Increase your consumption of lean meats (beef, chicken, and turkey), fish, and low-fat dairy products. Increase complex carbohydrate consumption (whole grain breads and cereals, pasta and beans) especially after training. Drink plenty of fluids that supply calories like juice, milk, milkshakes, and sport beverages.

TIU FOOTBALL ABS (CHOOSE ONE ROUTINE PER WORKOUT)

Ab Routine #1 Weighted Sit-ups 2x20 Hanging Leg Raises 2x15-20 Russian Twists 25-45# 2x20 per side Ab Routine #2 Planks 2x 90sec front (advanced: single arm w/ feet on box) 45sec per side Reverse Hyperextensions 2x15-20 Iron Crosses 2x15 per side Ab Routine #3 40 Full sit-ups (Start with 1 set and work up to 2 sets) 40 4 count crunches 50 4 count flutter kicks 40 Leg lifts 40 Half sit ups

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Footwork Program

Agility Ladder Drills 1. Fast Feet (Fwd and Lateral)- two feet in each hole 2. Iky Shuffle (Fwd and Backwards) 3. In In Out Out (Fwd and Lateral) 4. Quarter Eagles 5. Crossovers- leg to front 6. Crossovers- leg behind 7. Single Leg- Two forward one back (Fwd and Lateral)

Jump Rope Program Jumping rope can improve an athlete's foot quickness and agility. This jump rope routine is based on a cross layout format that forms four quadrants. The quadrants are numbered as follows:

1 2 4 3

The progression of the routine is as follows:

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1. Regular jump x50 2. Side to side - 4 to 3 and back x50 (both feet) 3. Up and back - 4 to 1 and back x50 (both feet) 4. Boxer shuffle - 2 on right foot, 2 on left foot x50 5. Up and back one foot - 4 to 1 and back x25 (right foot)

x25 (left foot) 6. Side to side one foot - 4 to 3 x25 (right foot)

x25 (left foot) 7. Triangle (1-2-4) alternate: switch (2-1-3) x50 (both feet) 8. Four Square (1-2-3-4) x50 (both feet) 9. Figure 8 (2-4-1-3) x50 (both feet) 10. Double jump with bounce: rope under foot twice x50 (both feet) 11. Double jump in succession: rope under foot twice x50 (both feet) 12. High Knees x100 13. Bonus round - as many regular jumps as you can get in thirty seconds. Set a goal of reaching a hundred jumps or more.

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Dot Drills

Arrange five three-inch dots in an X pattern two feet wide and three feet long. Perform each drill through the full range of motion (hitting each dot) as quickly as possible in succession for 10-15 seconds; rest and repeat for 3-4 sets. Use a 3:1 rest to work ratio.

1) Apart, Together, Apart*

Begin facing forward with left foot on bottom left dot and right foot on bottom right dot

Hop with both feet to middle dot

Hop to top two dots with feet apart

Hop backwards through same pattern and repeat

2) Figure 8’s

Begin with feet together on bottom right dot

Hop to middle dot

Hop to top right dot

Hop to top left dot

Hop backwards to middle dot

Hop backwards to bottom left dot

Finish at bottom right dot

3) Single-Leg Figure 8’s

Same as above, but perform on one leg. Repeat on opposite leg.

4) Zigzag*

Begin with both feet on bottom right dot

Hop to bottom left dot

Hop to middle dot

Hop to top right dot

Hop to top left dot

Reverse order by jumping backward through same Z pattern

* Can also be performed starting at bottom left dot

5) Single-Leg Zigzag

Same as above, but perform on one leg. Repeat on opposite leg.

Flexibility Overview:

Flexibility training is perhaps the most undervalued component of conditioning. While recent and ongoing debate questions its role in injury prevention, athletes can still gain much from a stretching regime.

In general terms, flexibility has been defined as the range of motion about a joint and its surrounding muscles during a passive movement. Passive in this context simply means no active muscle involvement is required to hold the stretch. Instead gravity or a partner provides the force for the stretch.

The Benefits of Flexibility Training

When proper and regular stretching become an integral part of your conditioning program, you will be accomplishing more than just becoming more flexible. Some of the other benefits of stretching include:

Enhanced physical fitness Enhanced ability to learn and perform skilled movements Better mental and physical relaxation Keener development of body awareness Reduced risk of injury to joints, muscles, and tendons Reduced muscular soreness and tension Increased suppleness Speedier recovery from strenuous activities Raising body temperature Coordinating neuromuscular function

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Unfortunately, athletes who do stretch, often do not stretch properly and do not reap the benefits of a good, positive stretching program. Some of the more common mistakes athletes make when stretching are:

Inappropriate warm-up Inadequate rest between workouts Overstretching Doing the wrong exercises Performing exercises in the wrong sequence Being dehydrated Bouncing into stretches

Factors Effecting Flexibility A number of anatomical and physiological factors influence an athlete's flexibility...

While some we are stuck with (such as age, gender, and joint structure), others are under our control. These include activity level, muscle bulk and stretching exercises.

1. Joint Structure There are several different types of joint in the human body. Some intrinsically have a greater range of motion (ROM) than others. The ball and socket joint of the shoulder for example, has the greatest range of motion of all the joints and can move in each of the anatomical planes.

Compare the shoulder joint to the ellipsoidal joint of the wrist. It moves primarily in the sagittal and frontal planes. The hinge joint of the ankle is similar while the modified hinge joint of the knee allows on ROM in the sagittal plane.

2. Age & Gender ROM and flexibility decreases with age. This is due, in part to the fibrous connective tissue that takes the place of muscle fibers through a process called fibrosis. Females tend to be more flexible than males. Just as with strength and endurance, flexibility can be increased at any age with training.

3. Connective Tissue Deep connective tissue such as fascia and tendons can limit ROM. In particular, two characteristics of connective tissue, elasticity and plasticity are related to ROM. Elasticity is defined as the ability to return to the original resting length after a passive stretch. Plasticity can be defined as the tendency to assume a new and greater length after a passive stretch.

Ligaments do not seem to display any elastic properties. However, with exposure to stretching they may extend to a new length. Increased mobility in the ligaments reduces the stability of the joint - often an unfavorable adaptation, particularly in contact sports.

http://www.sport-fitness-advisor.com/flexibility-exercises.html

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4. Muscle Bulk & Weight Training Hypertrophy of skeletal muscle can adversely affect ROM. It may be difficult for very bulky athletes to complete certain stretches such as an overhead triceps stretch. However, in these athletes, significant muscles mass is usually more favorable to their sport than extreme ROM.

5. Proprioceptors The capacity of the neuromuscular system to inhibit the antagonists (those muscles being stretched) influences flexibility.

There are two important proprioceptors involved in the mechanics of stretching and flexibility. The first is the muscle spindles. Located within the muscle fibres they monitor changes in muscle length. The stretch reflex is the body’s involuntary response to an external stimulus that stretches the muscle and causes a reflexive increase in muscular activity. It is the muscle spindles that activate this response.

When stretching, it is best to avoid this activating the muscle spindles and the stretch-reflex response, as it will limit motion.

Static stretching does not elicit the muscle spindles, allowing muscles to relax and achieve a greater stretch.

The other important proprioceptors are the golgi tendon organs (GTO). These are located near to the musculotendinous junctions and are sensitive to increase in muscle tension. When the GTO is stimulated it causes a reflexive relaxation in the muscle. When this relaxation occurs in the same muscle that is being stretched, it is referred to as autogenic inhibition and can facilitate the stretch.

Autogenic inhibition can be induced by contracting a muscle immediately before it is passively stretched – a technique used in PNF stretching.

Reciprocal inhibition occurs when the GTO is stimulated in the muscle opposite to that being stretched (i.e. so the opposing muscle relaxes). This can be achieved by simultaneously contracting the opposing muscle group to the one being passively stretched.

6. Internal Environment The athlete's internal environment affects ROM. For example, mobility is decreased immediately upon waking after a night's sleep. Ten minutes in a warm (40oC) bath increases body temperature and ROM.

7. Previous Injury Injuries to muscles and connective tissue can lead to a thickening or fibrosing on the affected area. Fibrous tissue is less elastic and can lead to limb shortening and reduced ROM. Fibrous nodules in connective tissue and muscle are often called trigger points. A technique called myofascial release may be able to alleviate pain and restriction caused by trigger points.

http://www.sport-fitness-advisor.com/staticpassivestretching.html

http://www.sport-fitness-advisor.com/pnfstretching.html

http://www.sport-fitness-advisor.com/self-myofascial-release.html

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Types of Flexibility and Stretching

Dynamic Flexibility- As we have discussed previously, dynamic flexibility is the ability to perform dynamic movements of the muscle to bring a limb through its full range of motion in the joints. Do not confuse dynamic flexibility with “ballistic stretching.” Dynamic flexibility consists of controlled leg and arm swings that take you gently to the limits of your range of motion. Ballistic flexibility involves a “bouncing” movement and is considered dangerous because it forces the muscle beyond its range of motion rather than just to its full range. Ballistic stretching can lead to injuries.

Dynamic stretching is useful before competition and has been shown to reduce muscle tightness. Muscle tightness is one factor associated with an increase occurrence of musculotendinous tears. More recent scientific studies seem to suggest that dynamic stretches before competition are preferably to static stretches. This may be particularly true for strength and power athletes.

Static Active flexibility- Static-Active Flexibility is the ability to assume and maintain extended positions using only the tension of the agonists and synergists while the antagonists are being stretched. For example, lifting the leg high and holding it. In other words, with static-active flexibility, you assume a position and then hold it there with no assistance other than the strength of you agonist muscle. For example, when you bring your leg up high, the tension is in your quadriceps (agonists) allowing your hamstrings (antagonists) to relax. Active stretches increase flexibility and strengthens the agonistic muscles. Active stretches are difficult to hold for more than 10-15 seconds and rarely need to be held any longer. Many Yoga stretches are examples of static-active flexibility.

Static Passive Flexibility- Static-Passive Flexibility is the ability to assume extended positions and then maintain them using only your weight, the support of your limbs, or some other apparatus such as a chair. This ability does not come solely from your muscles, but also from the apparatus you utilize. Passive stretching is also called “relaxed” stretching. Slow, relaxed stretching is useful in relieving spasms in muscles that are healing after an injury and relaxed stretching is excellent for cooling down after a workout. This helps reduce the soreness and fatigue on over-worked muscles. Some people confuse “passive” with “static.” They are not the same. “Static stretching” involves holding the position at the farthest point. “Passive stretching” is a technique in which you are relaxed and do not contribute to the range of motion. Rather, an external force is created by an outside source, either another person or an apparatus. Partner-assisted stretching is an example of this type of stretching.

While dynamic stretches may be more suitable as part of a warm up, static stretching is more effective at increasing range of motion. A static stretching program effectively increases range of motion over time. This chronic adaptation may reduce the risk of injury as it increase the safe range through which a joint can be taken without injury occurring to surrounding muscles and ligaments.

http://www.sport-fitness-advisor.com/staticpassivestretching.html

http://www.sport-fitness-advisor.com/dynamic-stretches.html

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When to Stretch

Stretching should be performed at the following times for optimal benefits:

Before practice and competition. Stretching before competition improves performance by increasing the available ROM and improving functional abilities. Ideally, stretching should be done following a general warm-up. Stretching decreases the likelihood of injuries, particularly muscle strains, by increasing the elasticity of muscles and tendons. Dynamic flexibility is most effective for stretching before practice and competition.

Following practice and competition. Post-practice stretching facilitates ROM improvements because of increased muscle temperature; it should be performed within 5 to 10 min after practice. The increased body temperature increases the elastic properties of collagen within muscles and tendons, which allows a greater stretch magnitude. Post practice stretching may also decrease muscular soreness. Static-Passive flexibility is most effective for stretching following practice and competition.


Week 8: July 6-11, 2009



Conditioning




Plyos


Touch Jumps 2x8



Depth Jump Circuit 2x6

Agility Drills

Ladder Drill x4 Max Effort Rest= :40 per rep (2:00 between drills)

Weave Drill x4

Nebraska x4

3 Cone x4

Carolina x4

Hour Glass x4


Hill Work



Sprints x18

Starts x6


Speed



Conditioning





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June 15-20, 2009 SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8WEEK 5: DAY 1 reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT

1) Split Jerk 3 3 3 32) Back Squat 5 46% 4 55% 3 64% 5 73% 5 75% 5 77% 5 79% 5 81%3) RDL 7 7 74) Lunges- Forward/Lateral/Reverse 4 4 45) Shoulder Combo 10 10 106) Straight Bar Curls 8 8 87) Reverse Hyperextensions (weighted) 12, (8) 12, (8) (8)8) Ab Routine

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8DAY 2 reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT

1) Power Cleans 3 50% 3 68% 2 78% 2 86% 2 88% 2 91% 2 94% 2 96%2) Clean Pull from floor (% of Power Clean) 3 92% 3 92% 3 92%3) Bench Press 4 79% 3 82% 6 74% 6 74% 6 74% MAX 74%4) DB Incline 8 8 85) Bent-over Rows 8 8 86) Weighted Close Grip Pull-ups 8 8 87) Lying Tricep Extensions 8 8 88) MB Chest Throw to Push-up 6 6 6


1) Hang Snatch 3 warmup 3 warmup 3 3 32) Front Squat (% of Back Squat) 3 49% 6 53% 6 53% 6 53% 6 53%3) Barbell Split Squat (each leg) 6 6 64) Glute-Ham Raises 8 8 85) DB Push Press 8 8 8 86) DB Hammer Curls 8 8 87) DB Grip Work Max Max8) Ab Routine


1) Hang Clean (% of Power Clean) 3 64% 3 67% 3 70% 3 72% 72%2) Power Shrugs 5 5 53) Close-Grip Bench (% of Bench Press) 5 46% 3 54% 6 62% 6 64% 6 66% 6 66%4) Incline Bench 7 7 7 75) Pull-ups Max Max6) Single Arm DB Rows 8 8 8 87) Weighted Dips 7 7 7 Max8) Ballistic Push-ups 6+ 6+ 6+

TROJAN FOOTBALL


Exercise Manual

TROJAN FOOTBALL

Trinity International University Football Staff Head Coach: Mike Gims

(847) 317- 7092 (513) 335- 0070

Offensive Coordinator: Kirk Wherritt (847) 317- 7182 (414) 688- 0336

Defensive Coordinator: Dewey Daniel (847) 317- 7079 (513) 509- 2480

Special Teams Coordinator: Robbie Schomacker (847) 317- 6493 (513) 259- 9859

Strength and Conditioning: Josh Tooley (847) 317- 7079 (847) 217- 8224

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Spring 2009 MaxesPlayer Bench Squat Clean 3 Lift Total

Bamberger, Cole 325 405 250 980Bill, Tony x 295 245 xBoblit, Tyler INJ INJ INJ xBryant, Jordan 185 235 195 615Caballero, Chris 405 455 275 1135Cernek, Jordan 260 420 235 915Cernek, Marcus 205 295 225 725Dorman, Bob 315 480 255 1050Flinkman, Jared 230 295 215 740Flinkman, Jeremy 215 INJ 205 xGilbert, Sean 340 505 245 1090Hajnos, Tom 325 435 295 1055Hall, Taurean 315 INJ 185 xHudson, William 355 390 205 950Knebel, George 215 290 190 695Logalbo, Joe 300 390 260 950Loumis, Aristotle 205 270 INJ xMaldenado, Zeus 425 575 245 1245Mayfield, Rashad INJ 380 INJ xMcBride, Greg 275 505 245 1025Muniz, John 375 x 265 xPascual, Eddie 200 315 215 730Pennell, Grady 315 495 315 1125Robinson, Damonte 225 315 225 765Stevens, Joe INJ INJ 215 xSusberry Tatum 430 INJ 300 x

Spring 2009 Top Lifters

Bench- OL/DL- Tatum Susberry 430lbs. LB/RB- John Muniz 375lbs. DB/WR- Joe Logalbo 300lbs. Squat- OL/DL- Zeus Maldonado 575lbs. LB/RB- Tyler Uhl 450lbs. DB/WR- Greg McBride 505lbs.

Cleans- OL/DL- Grady Pennell 315lbs. LB/RB- John Muniz 265lbs. Tyler Uhl 265lbs.

DB/WR- Joe Logalbo 260lbs. 3 Lift Total- OL/DL- Zeus Maldonado 1245lbs. LB/RB- Tyler Uhl 1030lbs. DB/WR- Greg McBride 1025lbs.

Top Overall Lifter- Zeus Maldonado- 1245lbs

Aug 3-8, 2009 SET 1 SET 2 SET 3 SET 4 SET 5WEEK 12: DAY 1 reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT

1) Split Jerk 3 3 2 2 12) Back Squat 5 3 3 3 33) Barbell Split Squats 5 5 54) Glute-Ham Raises 12 125) Bench Press 5 3 3 3 36) Single Arm DB Row 6 ` 6 6 67) Weighted Dips 6 6 68) Ab Routine


1) Power Cleans 3 3 3 3 1 12) Front Squat 5 5 5 53) RDL's 8 8 84) Lunges- Front/Lateral/Reverse 4 4 45) Incline Close Grip Bench 5 5 5 56) Weighted Pull-ups 6 6 67) DB Hammer Curls 8 88) Ab Routine

* All lifts Medium to Heavy and VERY EXPLOSIVE

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TROJAN FOOTBALL

Squattin

Way down this road, in a gym far away,

A young man was once heard to say, “I’ve repped high and I’ve repped low,

No matter what I do my legs won’t grow.”

He tried leg extensions, leg curls, and presses, too. Trying to cheat those sissy workouts he’d do.

From the corner of the gym where the big men train, Through a cloud of chalk and the midst of pain.

Where the big iron rides high and threatens lives,

Where the noise is made with big forty fives. A deep voice bellowed as he wrapped his knees,

A very big man with legs like trees.

Laughing as he snatched another plate from the stack, Chalking his hands and his monstrous back,

Said, “Boy stop lying and don’t say you’ve forgotten, Trouble with you is you ain’t been squattin.”

June 8-13, 2009 SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7WEEK 4: DAY 1 reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT reps WEIGHT

1) Split Jerk 3 3 3 32) Back Squat 5 46% 4 55% 3 64% 5 74% 5 76% 5 78% 5 81%3) RDL 8 8 84) Step-ups (each leg) 6 6 65) DB Miliary 8 8 8 86) Straight Bar Curls 8 8 87) Reverse Hyperextensions (weighted) 12, (8) 12, (8) (8)8) Ab Routine


1) Power Cleans 3 67% 3 76% 3 87% 3 87% 3 87% 3 87%2) Clean Pull from floor (% of Power Clean) 3 90% 3 90% 3 90%3) Bench Press 5 78% 4 81% 3 83% 3 83% 8 72% MAX 72%4) DB Incline 8 8 85) Bent-over Rows 8 8 86) Weighted Close Grip Pull-ups 8 8 87) Floor Press 8 8 8 88) MB Chest Pass to Push-up 6 6 6


1) Hang Snatch 3 3 3 3 32) Front Squat (% of Back Squat) 6 42% 6 50% 6 50% 6 50%

3) SL Squat (each leg) 6 6 64) Glute-Ham Raises (weighted if possible) 8 8 85) DB Push Press 8 8 86) DB Hammer Curls 8 8 87) Towel Hangs Max Max8) Ab Routine


1) Hang Clean (% of Power Clean) 3 64% 3 67% 3 70% 3 72%2) Power Shrugs 5 5 53) Close-Grip Bench (% of Bench Press) 5 46% 3 54% 6 62% 6 64% 6 66% 6 66%4) Incline Bench 8 8 85) Pull-ups Max Max6) Single Arm DB Rows 8 8 8 87) Weighted Dips 8 8 8 Max8) Ballistic Push-ups 6+ 6+ 6+

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Week 7: June 29- July 4



Conditioning




Speed


Conditioning





TROJAN FOOTBALL

2009 summer strength and conditioning manual

Documents

conditioning workouts

recovery week

conditioning coach

n f o o t b

t r o j

half day rd deerfield

day of finals

adobe reader