2011 summer lift

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Welcometothesecondmostimportanttimeoftheyearforafootballplayer.SUMMERCONDITIONING!!!

Theres

not

a

man

who

will

be

worth

his

salt

if

you

do

not

report

to

camp

in

great

shape.

We

areallcountingoneachothertogetreadytohelptheteamachieveourgoalofwinningevery

game.WeshouldalltaketheattitudeofComereadytoplayordontshowup! Ifyouwilldothatcomereadytoplaythenwewillbeabletospendtimeworkingonthetechniques,fundamentalsandschemesinvolvedinthegameratherthantakingtimeinoutof practicetodo

alotofconditioningdrills;likesprintsandgassers,etc.Wouldntyouratherusethattimeto

actuallyrun,tackle,blockandcatch?

Thestrengthandconditioningprogramthatyouwilladheretothroughthesummermonthsis

designedtobuildstrength,size,speed,agilityandconditioninglevelsineveryplayer. Itisalso

designedtoproducemaximumgainswithinreasonableamountsoftime,allowingyoutogo

harderateachworkoutandnotspendhouruponhourintheweightroomforlifting,oronthe

turffor

running

and

agilities.

Get

inwork

out

hardget

outget

going.

ThisyearwearegoingtoreinstitutetheIRONVIKINGCLUBtorewardthoseplayerswhohavedonealltheycantopreparethemselvesfortheseason.

ToearnIRONVIKINGstatusyoumust;1) returneverylifting/runningformtoCoachWinterthroughthesummer

2) completeatleast80%ofthelifting/runningworkouts(48of60planned

workouts)

3) passtherunningtestwhenwereportforcamp

YourrewardforachievingIRONVIKINGstatuswillbeasteakdinnerduringonenightof

preseasoncampwhileeveryoneelseeatshotdogs. And,forthosewhohitall60

workoutsalongwithpassingtherunningtesttherewillbeanadditionalprizetobe

determined.

IcantwaittoseeyouallbackincamponAugust13th

. Callmeifyouneedanything.

Haveagreatsummer!

GodBlessandGOVIKINGS!

Coach Pethtel773.244.5681

773.706.0337

NORTH PARK UNIVERSITYSUMMER STRENGTH AND CONDITIONING MANUAL

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1. Our chances of winning begin in the weight room. If we don't do a good job here wewill never be able to develop to our full potential physically and we will not have theattitude it takes to be successful.

2. Only the strong survive in the CCIW. To be able to compete at the highest levels onemust develop a special type of commitment to a total conditioning program.

3. The most physical and best hitting team will usually win. You must have the strength,toughness, the fitness that it takes to be this type of team. Poorly conditioned andphysically weak teams can't sustain the type of effort it takes to be a winner.

4. The team that plays the best with its back to the wall will usually win. It is easy to gohard in the first quarter. We think one can learn to go as hard as he can go and to giveone more great effort in the strength and conditioning program.

5. Attitude and effort will eventually determine whether one reaches his potential. If onewon't make the sacrifices it takes to improve themselves in a strength and conditioningprogram they will probably never make the effort it takes to do the more demandingthings involved in any good program.

6. You will rarely know greatness and will DEFINITELY NOT REACH YOURPOTENTIAL if you don't train like a champion.

7. Training on a regular basis will not only give you an opportunity to get better but willalso give you an opportunity to know greatness.

A GROUP OF PLAYERS THAT WORK TOGETHER WITH A COMMONGOAL WILL BE TOUGH TO BEAT

PHILOSOPHY OF OUR STRENGTH ANDCONDITIONING PROGRAM

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Everyone talks about wanting to win or to be successful. Very few peopleare willing to do the little things on a daily basis that determine whether ornot they become successful. There is noMAGIC FORMULA for successor winning. WINNERS pay the price. WINNERS are committed.WINNERS do the little things. Little things do mean a lot and they domake the difference. Desire plays an important part in becoming a winner orin being successful. The one thing that is more important than desire or thewill to win is the:

WILL TO PREPARE TO WIN

PURPOSE OF OUR STRENGTH AND CONDITIONING PROGRAM

Injury prevention Improve:

o Linear speedo Lateral quicknesso Flexibilityo Explosive powero Strengtho Aerobic level of conditioningo Anaerobic level of conditioningo Confidence

SIX ABSOLUTES

Use an Athletic or J ump Stance

Be Tall

Spread the Chest (lock in the lower back)

Toes Aligned

Knees Aligned (knees over toes)

Eyes on Target

The Six Absolutes this is biomechanics, made simple

PURPOSE OF OUR STRENGTH AND CONDITIONINGPROGRAM

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One of the keys to the Speed Training program is the BFS SprintTechnique System. The system consists of the following eighttechniques that should be emphasized during sprinting:

Your head should be upright

Your eyes should be fixed, looking straight ahead

Your toes should point straight ahead

Your back should be upright and slightly arched

Your shoulders should rotate vigorously, with the elbows fixedat 90 degree angles

Your wrists should simulate a whip action as the shouldersrotate back

Your feet should make the initial plant directly under the hips,not out in front of the body

Your forward leg should initially lift forward, not up. Thelower leg should hang before planting with the foot and toesup. Your back knee should extend fully on the follow-through,or end-of-the-leg drive

Running Technique

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The importance of a sound flexibility program is critical in order for athletesto reach their full potential. Flexibility exercises have the potential forreducing injury severity, reducing injury frequency, reducing soreness,contributing to fitness, improving motor performance, assisting in relaxationand increasing joint range of motion.

There is a difference between flexibility stretching and warm-up. A warm-upis an activity that raises the body temperature and increases blood flow.Flexibility is the range of motion possible at a specific joint. Furthermore, coldmuscles and other tissues are more susceptible to injury. Therefore, a warm-up must precede stretching and strenuous activity in order to reduce chanceof injury and to allow the greatest possible length of the tissues during

stretching exercises.

BFS regards stretching as a separate exercise regimen, like plyometrics andweight training. Stretching is not part of a warm-up or cool-down for physicalactivity that athletes need to do only occasionally. The BFS StretchingProgram is as easy as 1-2-3-4, named so because it consists of 11 stretches, anddivided into four groups. The first group of exercises is performed on a bench,the second standing, the third against a wall, and the fourth on the floor.

Flexibility exercises are an important part of any Football Program. There is

no doubt that flexibility training done correctly and consistently will increasean athletes joint range of motion. Furthermore, many experts agree that aneffective flexibility program is important in injury prevention.

1-2-3-4 Flexibility

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Many athletes and coaches often stretch as a warm-up exercise. This can be devastating - you never want to stretch a cold muscle.

The reasons are clear - cold muscles pull. Always do a quality warm-up before you stretch. This gets the blood flowing and warmsup the muscles so they can be properly stretched. There is nothing better than the BFS Dot Drill Exercise for doing this. Startreaping the benefits such as increased speed, improved agility, knee and ankle injury prevention and more with the BFS Dot Drill!

The BFS Dot Drill not only warms-up your muscles but it also increases your agility. The Dot Drill will be hard at first. It is tiring andyou may appear clumsy. You can have quick feet in a month or two.

To do the Dot Drill, five dots need to be placed on the floor. It works best if 4 round dots are painted on the floor.

The BFS Dot Drill Standards: Under 50 seconds Super Quick, 50-60 seconds Great, 60-70 seconds Average 70-80 secondsneed more work, over 80 seconds Slow.

The Dot Drill is made up of five different drills; each drill is done a six times.

1. Up and BackA. Start with feet on A and B.B. Now jump quickly to C with both feetC. Then jump and split feet to D and E.D. Come back the same way jumping backward.E. Repeat 5 more times.

2. Right FootA. Your feet from up-and-back should end on dots A and B.B. Now go to dot C with your right foot.C. Now go in order: Dot D, E, C, A, B.D. Repeat 5 more times.

3. Left FootA. You will end the right foot drill on Dot B.B. Now go to dot C with your left foot.C. Now go in order: Dot D, E, C, A, B.D. Repeat 5 more times.

4. Both FeetA. You will end the left foot drill on Dot B.B. Now go to C with both feet.C. Now go in order with both feet: Dot D, E, C, A, B.D. Repeat 5 more times.

5. Turn AroundA. You will end the Both Feet Drill on Dot B. Now go to C with both feet.B. Now go to dots D and E spread apart both feet as in the up-and-back (Drill #1).C. Now quickly jump 180 clockwise to face the other way. You should still be on D and E.D. Hit C with both feet and then A and B with feet split.E. Now turn quickly again with a 180 spin to the left with your feet still on A and B.F. Repeat 5 more times.

Dot Drill

B A

C

D E

DOT DRILL DIAGRAM

2ft

3ft

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1. QualityVerticalJumps10Jumps

a. Dotenqualityverticaljumps. Dothembyawallorbasketballstandard. Mentally

measurethefirstjumpandthentrytoimprovewitheachsuccessivejump. A

minimumof15secondsshouldbetakenbetweenverticaljumps.

2. StandingLongJumps3SetsX3Reps

a. Dothreesetsofthreesuccessivestandinglongjumps.

3. BoxJumping(use5boxes)

a. DepthJump5Reps

i. Beginbydoingfivejumpsfromaboxabout20incheshighandlandingina

hitposition.

b. DepthJumptoVertical5Reps

i. Next,dofivemorejumpsinthesamemanner,butthistimerecoilstraightup

asquicklyaspossible.

c. JumpontheBox5Reps

i. Onthenextseries,jumpfromonebox,tothefloortothenextboxforfive

reps.

d. RapidFireontheBox2Sets

i. Nowyouarereadytogetafterit. Setupfive20inchboxesaboutthreefeet

apart. Followthesameprocedurebutjumpcontinuouslythroughallfive

boxesfortwosets. Doitasfastaspossible.

e. RapidFireOvertheBox2Sets

i. Thelastdrillistojumpovertheboxesasfastaspossiblefortwosets.

4. JumpingTechnique

a. Whenyouperformalljumpingandboxjumpingmovementsitisimperativeto

utilizetheSixAbsolutes.

1. Use a Jump Stance

2. Be Tall

3. Spread the Chest (lock in the lower back)

4. Toes Aligned

5. Knees Aligned (knees over toes)

6. Eyes on Target

Plyometric Program

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We will begin with week one (see attachment Summer Lifting Sheets) Once you complete Form Run, Dots, Running (begins J une 13th),Plyometrics, Flex and Agility you will place an X in the box. Example below X You will fill in weight amounts for each lift. Rememberon the last set of Bench, Squat, Towel Bench and Box Squat you should try and get 10 Reps. Place the number of reps you completed inthe last box. Example below 8 Reps On your last set of Power Clean and Deadlift try and get 5 Reps. Example below 4 Reps At theend of each week you must e-mail me your sheet by the following Monday at 9am. [email protected] Make sure you place yourname on your work out sheet. Example below J on Doe Attached is the link to all of the exercises below:

http://www.youtube.com/watch?v=YOrPZCa5GBs

WEEKONE: NAME:JonDoeMONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

FormRun X FormRun FormRun FormRun FormRun

Dots Dots Dots Dots Dots

Squat Bench PowerClean TowelBench BoxSquat

3 3 3 3 3

3 3 3 3 3

3+ 8Reps 3+ 3+ 4Reps 3+ 3+

GlueHam PushPress Deadlift DumbellIncline GlueHam

2x10 2x5 3 2x5 2x10

2x10 2x5 3 2x5 2x10

3+

StraighLegDLift HeavyDips UprightRow StraighLegDLift

2x12 2x5 PowerSnatch 2x10 2x12

2x12 2x5 2x5 2x10 2x12

2x5

Lunge OlympicBarCurl CloseGripBench Lunge

2x10 2x8 LegExtension 2x10 2x10

2x10 2x8 2x8 2x10 2x10

2x8

CalfRaises DumbellShrugs TowelPullups Calf Raises

2x20 2x20 LegCurl 2x10 2x20

2x20 2x20 2x8 2x10 2x20

2x8

StepUps BentOverRow StepUps StepUps

2x8 2x10 Flex 2x8 2x8

2x8

2x10

2x8

2x8

Running Plyo's Plyo's Running

Flex Agility1 Agility2 Flex

Flex Flex

Strength Program

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Agility Circuit #1Each Drill is to be performed 4 times in a circuit

5 Yard Cone Chute Drill - Space ten cones as diagramed (5 yards apart and 5 yards wide). The idea of

this drill is to sprint through the cones. You should sprint to the cone, plant the foot straight ahead whilestaying low, and push off with the outside foot and step towards the next cone with the inside foot.Continue throughout the remainder of the cones.

3 Yards

W Drill Space 5 cones as diagramed (15 yards apart and across staggered). At the starting point, theathlete will stand with their back to the cones. Backpedal to cone #1 and open to the right hip and breakon cone #2. At cone #2 open left hip and break on cone #3. Repeat this pattern through cone #5. At cone#5 backpedal to the finish line. Repeat in the opposite direction.

Backpedal 15 yards

Open right hip

Open left hip

Open right hip

Open left hip

5 yards

Viking Running Agility 1

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T Drill Set up 4 cones as diagramed (in a T setup 10 yards apart). Starting at cone #1, sprint to cone #2touching it with your left hand. Shuffle to cone #3 touching it with your left hand. Shuffle across to cone#4 and touch it with your left hand. Shuffle back to cone #2 and backpedal back through to the finish line(cone #1). Repeat in the opposite direction.

10 YARDS

4 2 3Shuffle Shuffle

Backpedal Sprint

FINISH START

1

V Drill Set up 3 cones as diagramed (in a V fashion 5 by 10 yards). From the middle starting at cone#1, sprint to cone #2 and touch with the right hand. Sprint back to cone #1 with a crossover run. Sprintto cone #3, touch with the left hand and return to the starting position with a crossover run. Repeat in the

opposite direction.

10 YARDS

3 2

Sprint Sprint 5 YARDSCrossover Run Crossover Run

1


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Agility Circuit #2Each drill is to be performed 4 times in a circuit

Speed Cut Speed cuts require the athlete to change direction by planting off of the inside foot. Spaceeight cones as in the diagram below. Run or weave through the cones by planting on the inside foot atthe cone. Do not slow down when executing this drill. Emphasize the quick change of direction bypushing off with the inside foot and stepping over and to the direction of the next cone with the outsidefoot.

7-10 Yards

1-2Feet

Power Cut -Set up eight cones staggered 5 yards across and 5 yards apart. From the starting positionsprint (under control) to the 1st cone. Plant the outside foot (pointing straight ahead), while staying low,and push off to the second cone. Repeat this action through all of the cones. This is a controlled drillworking on body position and cutting mechanics. This is a controlled drill working on body position and

cutting mechanics. You should turn your shoulders and sprint to the cone, decelerate plant, push off, andaccelerate to the next cone.

5 Yards

5

Yards


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Pro Shuttle -Three cones are setup in a line spaced 5 yards apart. The participant starts at the middlecone, facing perpendicular to the line of cones. On the "go" command, the participant sprints to the coneon their right and touches the cone. They then proceed to change direction, and sprint through the middlecone to the far cone. Upon touching the far cone, they then reverse direction and sprint through the middlecone to complete the drill.

Z Agility - Set up 5 cones as diagramed. Start in an athletic stance at cone #1. Sprint to cone #2,touching the ground with the left hand on the inside of the cone. Accelerate out and sprint to cone #3,turn as described touching the ground with your left hand and sprint to cone #4. Touch the base of cone#4 and backpedal through the line. Repeat the drill starting at the opposite end.

5

Yards

5 Yards


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WEEK 1 (ALL-ATHLETES)

Day 1 1x800m at a good pace and 2x400m at a good paceDay 2 2x800m at a good pace and 3x400m at a good pace

Rest twice as long as the run takes between each set

DL/OL OLB/LB/FB C/FS/WR/SLOT/QB

Week 2 Goal/Rest Time Goal/Rest Time Goal/Rest TimeDay 1&2 6x100m (:22)/(1:00) (:21)/(1:00) (:20)/(1:00)

Week 3 Goal/Rest Time Goal/Rest Time Goal/Rest Time

Day 1&2 4x200m (:40)/(2:00) (:38)/(1:54) (:36)/(1:48)8x100 m (:20)/(1:00) (:19)/(:57) (:18)/(:54)


8x100 m (:20)/(1:00) (:19)/(:57) (:18)/(:54)


8x100 m (:18)/(:54) (:17)/(:51) (:16)/(:48)


8x100 m (:17)/(:48) (:16)/(:45) (:14)/(:42)6x50 m (:08)/(:24) (:07)/(:21) (:07)/(:21)


8x100 m (:16)/(:48) (:15)/(:45) (:14)/(:42)10x50 m (:08)/(:24) (:07)/(:21) (:07)/(:21)


8x100 m (:16)/(:48) (:15)/(:45) (:14)/(:42)10x50 m (:08)/(:24) (:07)/(:21) (:07)/(:21)

Running Program

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TEST #1

TEST=8X100m DL/OL OLB/LB/FB C/FS/WR/SLOT/QBREST TIME/SET :48 / between each

set 100m sprint:45 / between eachset 100m sprint

:42 / between each set100m sprint

PASSING :17 :16 :15

NOTE: Rest for 2 minutes between the first section of thetest and the second section.

TEST #2

TEST=12X50m DL/OL OLB/LB/FB C/FS/WR/SLOT/QBREST TIME/SET :24 / between each

set 100m sprint:21 / between each set

100m sprint:21 / between each set

100m sprintPASSING :8 :7 :7

Reporting Day Running Test

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SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

1-May 2-May 3-May 4-May 5-May 6-May 7-May



Begin S&C Program

Lift Lift Lift Lift Lift

Run Plyo Plyo Run

Agility Agility


BEAT Workouts e-mailed to

[email protected]

by 9 AM


Run Plyo Plyo Run

Agility Agility

29-May 30-May 31-May


[email protected]

by 9 AM


Run Plyo Plyo Run

Agility Agility

2011 SUMMER CALANDAR MAYPLAY LIKE A VIKE

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SU

5-Jun

BYE

12-Jun

BE

19-Jun

BE

26-Jun

BE

DAY

6-

EEK

t

13

AT

t

20

AT

t

27

AT

t

MONDA

un

orkouts e-m

inter@north

by 9 AM

Lift

Run

-Jun

Begin Run

orkouts e-m

inter@north

by 9 AM

Lift

Run

-Jun

orkouts e-m

inter@northby 9 AM

Lift

Run

-Jun

orkouts e-m

inter@north

by 9 AM

Lift

Run

201

Y T

7-J

iled to

ark.edu

14-

ing

iled to

ark.edu

21-

iled to

ark.edu

28-

iled to

ark.edu

SUMP

UESDAY

un

Lift

Plyo

Agility

Jun

Lift

Plyo

Agility

Jun

Lift

Plyo

Agility

Jun

Lift

Plyo

Agility

ERAY LI

EDNESDA

1-Jun

-Jun

Lift

15-Jun

Lift

2-Jun

Lift

9-Jun

Lift

ALAKE A

Y THUR

2-Jun

9-Jun

Lif

Ply

Agil

16-Jun

Lif

Ply

Agil

23-Jun

Lif

Ply

Agil

30-Jun

Lif

Ply

Agil

DARIKE

DAY

3-J

10-J

t

o

ity

17-J

t

o

ity

24-J

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t

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J UN

FRIDAY

n

un

Lift

Run

un

Lift

Run

un

Lift

Run

Lift

Run

SATURDA

4-Jun

11-Jun

18-Jun

Leadershi

Workout 1AM

25-Jun

Y

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1-Jul 2-Jul

3-Jul 4-Jul 5-Jul 6-Jul 7-Jul 8-Jul 9-Jul

OFF OFF OFF OFF OFF

Workouts e-mailed to

[email protected]

by 9 AM


BEAT Workouts e-mailed to Leadership

[email protected]

Workout 10AM

by 9 AM


Run Plyo Plyo Run

Agility Agility



[email protected]

by 9 AM


Run Plyo Plyo Run

Agility Agility



[email protected]

by 9 AM


Run Plyo Plyo Run

Agility Agility

2011 SUMMER CALANDAR J ULYPLAY LIKE A VIKE

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31-Jul 1-Aug 2-Aug 3-Aug 4-Aug 5-Aug 6-Aug


[email protected] by 9 AM


Run Plyo Plyo Run

Agility Agility

7-Aug 8-Aug 9-Aug 10-Aug 11-Aug 12-Aug 13-Aug

BEAT Workouts e-mailed to Newcomers

[email protected] Report

by 9 AM

Lift Lift Lift Lift LiftRun Plyo Plyo Run

Agility Agility


Vets Report

Practice 1 Practice 2 Practice 3 Practice 4 Practice 5 Practice Practice 8

6 and 7


Scrimmage

Practice Practice 11 Practice Practice 14 Practice Alma College Practice 18

9 and 10 12 and 13 15 and 16 Break Camp

28-Aug 29-Aug 30-Aug 31-Aug 1-Sep 2-Sep 3-Sep

MTG 7 AM Beat Aurora

MTG 6PM Players Day Off Practice 3:30 Practice 3:30 Practice 3:30 Practice 3:30

2011 SUMMER CALANDAR AUGUSTPLAY LIKE A VIKE

2011 summer lift

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