Download - 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
Viking Running Agility 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
Viking Running Agility 2
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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
Viking Running Agility 2
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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)
Week 4 Goal/Rest Time Goal/Rest Time Goal/Rest TimeDay 1&2 4x200m (:40)/(2:00) (:38)/(1:54) (:36)/(1:48)
8x100 m (:20)/(1:00) (:19)/(:57) (:18)/(:54)
Week 5 Goal/Rest Time Goal/Rest Time Goal/Rest TimeDay 1&2 4x200m (:38)/(1:54) (:36)/(1:48) (:34)/(1:42)
8x100 m (:18)/(:54) (:17)/(:51) (:16)/(:48)
Week 6 Goal/Rest Time Goal/Rest Time Goal/Rest TimeDay 1&2 4x200m (:36)/(1:48) (:34)/(1:42) (:32)/(1:36)
8x100 m (:17)/(:48) (:16)/(:45) (:14)/(:42)6x50 m (:08)/(:24) (:07)/(:21) (:07)/(:21)
Week 7 Goal/Rest Time Goal/Rest Time Goal/Rest TimeDay 1&2 4x200m (:34)/(1:42) (:32)/(1:36) (:30)/(1:30)
8x100 m (:16)/(:48) (:15)/(:45) (:14)/(:42)10x50 m (:08)/(:24) (:07)/(:21) (:07)/(:21)
Week 8 Goal/Rest Time Goal/Rest Time Goal/Rest TimeDay 1&2 4x200m (:34)/(1:42) (:32)/(1:36) (:30)/(1:30)
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
8-May 9-May 10-May 11-May 12-May 13-May 14-May
15-May 16-May 17-May 18-May 19-May 20-May 21-May
Begin S&C Program
Lift Lift Lift Lift Lift
Run Plyo Plyo Run
Agility Agility
22-May 23-May 24-May 25-May 26-May 27-May 28-May
BEAT Workouts e-mailed to
by 9 AM
Lift Lift Lift Lift Lift
Run Plyo Plyo Run
Agility Agility
29-May 30-May 31-May
BEAT Workouts e-mailed to
by 9 AM
Lift Lift Lift Lift Lift
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
t
o
ity
t
o
ity
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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SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
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
by 9 AM
10-Jul 11-Jul 12-Jul 13-Jul 14-Jul 15-Jul 16-Jul
BEAT Workouts e-mailed to Leadership
Workout 10AM
by 9 AM
Lift Lift Lift Lift Lift
Run Plyo Plyo Run
Agility Agility
17-Jul 18-Jul 19-Jul 20-Jul 21-Jul 22-Jul 23-Jul
BEAT Workouts e-mailed to
by 9 AM
Lift Lift Lift Lift Lift
Run Plyo Plyo Run
Agility Agility
24-Jul 25-Jul 26-Jul 27-Jul 28-Jul 29-Jul 30-Jul
BEAT Workouts e-mailed to
by 9 AM
Lift Lift Lift Lift Lift
Run Plyo Plyo Run
Agility Agility
2011 SUMMER CALANDAR J ULYPLAY LIKE A VIKE
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SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
31-Jul 1-Aug 2-Aug 3-Aug 4-Aug 5-Aug 6-Aug
BEAT Workouts e-mailed to
[email protected] by 9 AM
Lift Lift Lift Lift Lift
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
14-Aug 15-Aug 16-Aug 17-Aug 18-Aug 19-Aug 20-Aug
Vets Report
Practice 1 Practice 2 Practice 3 Practice 4 Practice 5 Practice Practice 8
6 and 7
21-Aug 22-Aug 23-Aug 24-Aug 25-Aug 26-Aug 27-Aug
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