one team. one goal. district champions · daily warm-up the daily dynamic warm-up is done before...

One Team. One Goal.

District Champions

10 – 0

Dear Players/Parents/Guardians,

Welcome to Reagan High School Football!!! This is Stephen Dixon, Athletic Coordinator/Head Football

Coach at Reagan High School. My coaching staff and I are excited to be back and get the 2013 football season

under way. We are excited about the season, excited about our future, and even more excited to coach your kids

and be a positive role model to them.

Before the season gets underway, we ask that you attend a short Football Kickoff Meeting in which we

will discuss football booster/program obligations (which includes a $50 participation fee), financial issues within

the school district, eligibility issues, playing time for your child, what you can do as a parent to help get your child

recruited, and other issues. Parents/Guardians will need to sign an information card at the end/beginning of the

meeting so we will be able to contact you regarding periodic booster club meetings and other issues. We need

every parent/guardian to give their information and to be at the meeting.

All forms needed to play football are on our Reagan High School athletic site. No one can play football

without these forms being filled out and also paying a $35 district insurance fee prior to the first practice on

August 5th

. We will collect participation fees, insurance fees, and athletic forms starting June 10th

( You can also

pay for your practice gear on this date as well.

Your support has always been the key secret to our success and we hope to grow in our parental

support. The Football Kickoff Meeting is scheduled to begin at 12:00 pm on Saturday, August 3rd, in the Joe Tusa

Performance Gym (main gym). We look forward to seeing you and your son at the meeting.

Important Dates

June 11 and July 9th

- FREE PHYSICAL DATE at Reagan HS (8:00-4:00 pm) Stephen Dixon

August 2nd

- Issuing equipment to returning players (9:00 am) Athletic Coordinator

August 3rd

- Issuing equipment to incoming freshmen (9:00 am) Head Football Coach

- Football Kickoff Meeting at noon Reagan HS

August 5th

- First day of two a day camp starting at 7:00 am sharp 832-654-3535

[email protected]

Important Dates June 10th Summer workouts begin

June 11th Free Physicals at Reagan H.S.

July 4th Weight Room Closed

July 9th Free Physicals at Reagan H.S.

August 2nd Equipment Pick Up- Returning Players

August 3rd Equipment Pick Up- New Players/Freshman

August 3rd Football Parent Kick-Off Meeting

August 5th Two-A-Days start

August 17th Scrimmage vs. Furr (Varsity only)

August 23rd Scrimmage vs. Spring Woods/Booker T. W.

August 26th First Day of School

Summer Weight Room Hours

Monday – Thursday 9:00a – 5:00p

2013 Varsity Football Schedule

Day Date Opponent Stadium Time

Friday August 30th

Westside Delmar-Tusa (A) 7:00 pm

Saturday September 7th

Jones Dyer (H) 6:00 pm

Saturday September 14th

North Forest Dyer (H) 6:00 pm

Saturday September 21st Wheatley Delmar-Tusa (H) 6:00 pm

Friday October 4th

Milby Barnett (A) 7:00 pm

Friday October 11th

Sharpstown Dyer (H) 7:00 pm

Saturday October 19th

Austin Delmar-Tusa (A) 6:00 pm

Saturday October 26th

Lee Dyer (H) 1:00 pm

Saturday November 2nd

Waltrip *** Delmar-Tusa (A) 6:00 pm

Friday November 8th

Davis Delmar-Tusa (H) 7:00 pm

(H) Home

(A) Away

*** Homecoming

Daily Warm-Up

The Daily Dynamic Warm-up is done before running and lifting. This can also

be done at the end of a workout for a dynamic stretch and cool-down.

10 yards and then jog 10 yards (down and back)

Jog

Knee to chest (walking and pulling the knee up)

High Knees

Butt-kicks

Lung

Lunge twist

Soldier Walk

High Backpedal (Donkey kicks)

Carioca

Bear Crawl

20 yards

Superman for height

Superman for distance

Accelerate-Decelerate

Accelerate-Sprint

Sprint-Decelerate

Week 1

June 10 – 14

Day1 Day 2 Day 3 Day 4

Bench Press

#2

Squats

#2

Incline Press

#2

Clean High Pulls

4 X 8

DB Incline

3 X 8

Lunges

3 X 8

DB Flys

3 X 12

Upright Row

4 X 10

Military Press

3 X 10

Rom. Dead Lift

3 X 10

DB Bench

3 X 10

Bent Over Row

3 X 12

DB Flys

3 X 10

Box Step Ups

3 X 10

DB Military

3 X12

Tricep Pulldowns

3 x 10

Plate Raises

45,35,25,10 x Fail

Calves

3 x 25

Front/Side DB Raises

3 X 10

Shrugs

2 x 25

Push Ups

100

Tricep Pulldowns

3 X 12

Bench Dips

3 X 12

Box Step Ups

3 X 12

Tricep Choice

3 X 15

ABS

1 x 26

Upright Row

3 X 15

ABS-Leg Throws

2 x fail

Skull Crushers

3 X 15

ABS

1 x 26

DB Express

2 x (20-15-10)

Abs- Leg Throws

2 x fail

Week 2

June 17 – 21


Bench Press

#2

Squats

#2

Incline Press

#2

Hang Cleans

4 X 7

DB Military

3 X 8

Lunges

3 X 8

DB Flys

3 X 12

Upright Row

4 X 10

Incline Flys

3 X 10

Rom. Dead Lift

3 X 10

Close Grip Bench

3 X 10

Bent Over Row

3 X 12

Jammer (Red Machine)

3 X 10

Box Step Ups

3 X 10

Military Press

3 X12

Tricep Pulldowns

3 x 10

Plate Raises

45,35,25,10 x Fail

Calves

3 x 25


3 X 10

Shrugs

2 x 25

Push Ups

100

Tricep Pulldowns

3 X 12

Bench Dips

3 X 12

Box Step Ups

3 X 12

Skull Crushers

3 X 15

ABS

Super Abs

Upright Row

3 X 15

ABS

300 Crunches

Tricep Extensions

3 X 15

ABS

Super Abs

Bicep 21’s

2 x

Abs

300 Crunches

Week 3

June 24 – 28


Bench Press

#4

Squats

#4

Incline Press

#4

Power Cleans

4 X 6

DB Military

3 X 8

Lunges

3 X 8

DB Flys

3 X 12

Upright Row

4 X 10

Incline Flys

3 X 10

Rom. Dead Lift

3 X 10

Close Grip Bench

3 X 10

Bent Over Row

3 X 12

Decline DB Bench

3 X 10

Box Step Ups

3 X 10

Military Press

3 X12

Tricep Pulldowns

3 x 10

Plate Raises

45,35,25,10 x Fail

Box Jumps

3 x 10


3 X 10

Shrugs

2 x 25

Push Ups

100

Tricep Pulldowns

3 X 12

Dips

3 X 12

Towel Pull Ups

3 X Fail

Skull Crushers

3 X 15

ABS

Super Abs

Upright Row

3 X 15

ABS-Leg Throws

2 x fail

Tricep Extensions

3 X 15

ABS

Super Abs

Bicep 21’s

2 x

Abs- Leg Throws

2 x Fail

Week 4

July 1 – 5


Bench Press

#4

Squats

#4

Incline Press

#4

Clean High Pulls

4 X 5

DB Incline

3 X 8

Lunges

3 X 8

DB Flys

3 X 12

Upright Row

4 X 10

Military Press

3 X 10

Rom. Dead Lift

3 X 10

DB Bench

3 X 10

Bent Over Row

3 X 12


1 Till Fail

Box Step Ups

3 X 10

DB Military Press

3 X12

Tricep Pulldowns

3 x 10

Plate Raises

45,35,25,10 x Fail

Calves

3 x 25


3 X 10

Shrugs

2 x 25

Push Ups

100

Tricep Pulldowns

3 X 12

Close Grip Bench

3 X 12

Rom. Dead Lift

3 X 12

Tricep Extensions

3 X 15

ABS

Super Abs

Upright Row

3 X 15

ABS-Hanging Knee

2 x fail

Skull Crushers

3 X 15

ABS

125 Crunches

DB Express

2 x (30-20-15-10)

Abs- Hanging Knees

2 x Fail

Week 5

July 8 – 12


Bench Press

#5

Squats

#5

Incline Press

#5

Hang Clean

4 X 4

DB Incline

3 X 8

Reverse Lunges

3 X 8

Military Press

3 X 8

Upright Row

4 X 10

Military Press

3 X 10

Rom. Dead Lift

3 X 10

Jammer

3 X 10

Bent Over Row

3 X 12

Incline Burnout

1 Till Fail

Box Step Ups

3 X 10

DB Bench Press

3 X12

Tricep Pulldowns

3 x 10


3 x 12

Overhead Squat

3 x 10


3 X 10

Rom. Dead Lift

3 x 12

Push Ups

100

Tricep Pulldowns

3 X 12

Bench Press

1 TilL Fail

Towel Pull Ups

1 x Fail

Tricep Extensions

3 X 15

ABS

Super Abs

Upright Row

3 X 15

ABS

50 V-Ups

French Curls

3 X 15

ABS

Super Abs

DB Curls- Til Fail

1 x (35-30-20-15)

Abs

50 V-Ups

Week 6

July 15 – 19


Bench Press

#6

Squats

#6

Incline Press

#6

Power Clean

4 X 3

Jammer

3 X 8

Reverse Lunges

3 X 8

Military Press

3 X 8

Upright Row

4 X 8

Military Press

3 X 10

Rom. Dead Lift

3 X 8

DB Bench Press

3 X 8

Bent Over Row

3 X 10

Incline Burnout

1 Till Fail

Box Step Ups

3 X 8

DB Incline

3 X10

Tricep Pulldowns

3 x 10


3 x 12

Overhead Squat

3 x 10

Plyo Push Ups

3 X 15

Shrugs

3 x 8

Dips

3 x 10

Tricep Pulldowns

3 X 10

Bench Burnout

1 TilL Fail

Towel Pull Ups

1 x Fail

Tricep Extensions

4 X 8

ABS

120 Sit Ups

Towel Pull Ups

3 X Fail

ABS

300 Crunches

Skull Crushers

3 X 10

ABS

120 Sit Ups

DB Curls- Til Fail

2 x (30-20-15)

Abs

300 Crunches

Week 7

July 22 – 26


Bench Press

#7

Squats

#7

Incline Press

#7

Hang Clean

3 X 5

DB Incline

3 X 8

Reverse Lunges

3 X 8

Military Press

3 X 8

Upright Row

4 X 10

Military Press

3 X 10

Leg Press

1 TilL Fail

Jammer

3 X 10

Bent Over Row

3 X 12

Incline Burnout

1 Till Fail

Rom. Dead Lift

3 X 10

DB Bench

3 X12

Tricep Pulldowns

3 x 10


3 x 12

Front Squat

3 x 12

Push Ups

3 X 20

Shrugs

2 x 25

Skull Crushers

3 x 15

Tricep Pulldowns

3 X 12

Bench Burnout

1 TilL Fail

Towel Pull Ups

1 x Fail

Tricep Extensions

3 X 15

ABS

100 Crunches

Towel Pull Ups

2 X Fail

ABS-Bicycle

3 x 60

Skull Crushers

3 X 15

ABS

150 Crunches

DB Curls- Til Fail

2 x (35-30-20-15)

Abs-Bicycle

3 x 60

Week 8

July 29 – August 2


Bench Press

#8

Squats

#8

Incline Press

#8

Power Clean

3 X 4

DB Incline

3 X 6

Lunges

3 X 8

Military Press

3 X 6

Upright Row

4 X 6

Jammer

3 X 8

Box Step Ups

3 x 10

DB Bench

3 X 8

Bent Over Row

3 X 8

Incline Burnout

1 Till Fail

Rom. Dead Lift

3 X 10

DB Flys

3 X8

Tricep Pulldowns

3 x 10


3 x 8

Front Squat

3 x 8

Plyo Push Ups

3 X 10

Hex Bar Shrugs

2 x 20

Skull Crushers

3 x 10

Leg Press

1 Till Fail

Bench Burnout

1 TilL Fail

Towel Pull Ups

1 x Fail

Tricep Extensions

3 X 10

ABS

Super Abs

Towel Pull Ups

3 X Fail

ABS-Bicycle

3 x 30

Skull Crushers

3 X 10

ABS

Super Abs

DB Curls- Til Fail

2 x (35-30-20-15)

Abs-Bicycle

3 x 30

2 SET 1 2 3

REPS 10 10 10

MAX LBS. LBS. LBS.

100 65 70 75

105 70 75 80

110 70 75 80

115 75 80 85

120 80 85 90

125 80 85 95

130 85 90 95

135 85 95 100

140 90 95 105

145 95 100 110

150 95 105 110

155 100 105 115

160 105 110 120

165 105 115 125

170 110 115 125

175 115 120 130

180 115 125 135

185 120 125 140

190 125 130 140

195 125 135 145

200 130 135 150

205 135 140 155

210 135 145 155

215 140 145 160

220 145 150 165

225 145 155 170

230 150 155 170

235 150 160 175

240 155 165 180

245 160 170 185

250 160 170 185

255 165 175 190

260 170 180 195

265 170 180 200

270 175 185 200

275 180 190 205

280 180 190 210

285 185 195 215

290 190 200 220

295 190 205 220

300 195 210 225

2 SET 1 2 3

REPS 10 10 10

MAX LBS. LBS. LBS.

305 200 210 225 310 200 215 230 315 205 215 230 320 210 220 235 325 210 225 240 330 215 225 245 335 215 230 245 340 220 235 250 345 225 235 255 350 225 240 260 355 230 245 260 360 235 250 265 365 235 250 270 370 240 255 275 375 245 260 275 380 245 260 280 385 250 265 285 390 255 270 290 395 255 275 290 400 260 275 295 405 265 280 300 410 265 285 305 415 270 285 305 420 275 290 310 425 275 295 315 430 280 295 320 435 280 300 320 440 285 305 325 445 290 310 330 450 290 310 335 455 295 315 335 460 300 320 340 465 300 320 345 470 305 325 350 475 310 330 350 480 310 330 355 485 315 335 360 490 320 340 365 495 320 345 365 500 320 345 370

4 SET 1 2 3 4

REPS 5 5 5 5

MAX LBS. LBS. LBS. LBS.

100 70 75 80 85

105 75 80 85 90

110 75 80 90 95

115 80 85 90 95

120 85 85 95 100

125 85 90 100 105

130 90 95 105 110

135 95 100 110 110

140 100 100 110 115

145 100 105 115 120

150 105 110 120 125

155 110 110 125 125

160 110 115 130 130

165 115 120 130 135

170 120 120 135 140

175 120 125 140 145

180 125 130 145 150

185 130 135 150 155

190 135 135 150 155

195 135 140 155 160

200 140 145 160 165

205 145 145 165 170

210 145 150 170 175

215 150 155 170 180

220 155 155 175 180

225 155 160 180 185

230 160 165 185 190

235 165 170 190 195

240 170 170 190 200

245 170 175 195 205

250 175 180 200 210

255 180 185 205 210

260 180 190 210 215

265 185 190 210 220

270 190 195 215 225

275 190 200 220 230

280 195 205 225 235

285 200 210 230 240

290 205 210 235 245

295 205 215 240 250

300 210 220 240 255

4 SET 1 2 3 4

REPS 5 5 5 5


305 215 230 245 260

310 215 230 250 265

315 220 235 250 265

320 225 240 255 270

325 225 245 260 275

330 230 245 265 280

335 235 250 270 285

340 235 255 270 290

345 240 260 275 295

350 240 260 280 295

355 250 265 285 300

360 250 270 290 305

365 255 275 290 310

370 260 275 295 315

375 260 280 300 320

380 265 285 305 325

385 270 290 310 325

390 275 290 310 330

395 275 295 315 335

400 280 300 320 340

405 285 305 325 345

410 285 305 330 350

415 290 310 330 350

420 295 315 335 355

425 295 320 340 360

430 300 320 345 365

435 305 325 350 370

440 310 330 350 375

445 310 335 355 380

450 315 335 360 380

455 320 340 365 385

460 320 345 370 390

465 325 350 375 395

470 330 350 375 400

475 330 355 380 405

480 335 360 385 410

485 340 365 390 410

490 345 365 390 415

495 345 370 395 420

500 350 375 400 425

5 SET 1 2 3 4

REPS 10 8 6 4


100 55 65 75 85

105 55 70 80 90

110 60 70 80 95

115 65 75 85 95

120 65 80 90 100

125 70 80 95 105

130 70 85 95 110

135 75 85 100 115

140 75 90 105 120

145 80 95 110 125

150 80 95 110 125

155 85 100 115 130

160 90 105 120 135

165 90 105 125 140

170 95 110 125 145

175 95 115 130 150

180 100 115 135 155

185 100 120 140 160

190 105 125 145 165

195 105 125 150 170

200 110 130 155 175

205 110 135 155 180

210 115 135 155 180

215 120 140 160 185

220 120 145 165 190

225 125 145 170 195

230 125 150 170 200

235 130 150 175 205

240 130 155 180 210

245 135 160 185 210

250 135 160 190 215

255 140 165 195 225

260 145 170 200 230

265 145 170 200 235

270 150 175 205 240

275 150 180 210 240

280 155 180 215 245

285 155 185 215 245

290 160 190 220 250

295 160 190 220 250

300 165 195 225 255

5 SET 1 2 3 4

REPS 10 8 6 4


305 165 195 225 255

310 170 200 230 260

315 175 200 230 265

320 175 205 235 265

325 180 210 240 270

330 180 210 245 275

335 185 215 245 280

340 185 215 250 285

345 190 220 255 290

350 190 225 260 295

355 195 225 260 295

360 200 230 265 300

365 200 235 270 305

370 205 235 275 310

375 205 240 275 315

380 210 245 280 320

385 210 245 285 325

390 215 250 290 325

395 215 255 290 330

400 220 255 295 335

405 220 260 300 340

410 225 265 305 345

415 230 265 310 350

420 235 270 315 350

425 235 275 320 355

430 240 275 325 355

435 240 280 330 360

440 245 280 335 365

445 250 285 335 370

450 255 290 340 380

455 255 290 345 385

460 260 295 350 390

465 260 300 350 395

470 265 300 355 400

475 265 305 355 405

480 270 310 360 410

485 270 310 365 410

490 275 320 365 415

495 275 320 370 410

500 300 325 375 425

6 SET 1 2 3 4 5 6

REPS 10 8 6 4 3 2

MAX LBS. LBS. LBS. LBS. LBS. LBS.

100 55 65 75 85 90 90

105 55 70 80 90 90 95

110 60 70 80 95 95 100

115 65 75 85 95 100 105

120 65 80 90 100 105 110

125 70 80 95 105 110 115

130 70 85 95 110 115 120

135 75 85 100 115 120 125

140 75 90 105 120 125 130

145 80 95 110 125 125 135

150 80 95 110 125 130 140

155 85 100 115 130 135 140

160 90 105 120 135 140 145

165 90 105 125 140 145 150

170 95 110 125 145 150 155

175 95 115 130 150 155 160

180 100 115 135 155 160 165

185 100 120 140 160 160 170

190 105 125 145 165 165 175

195 105 125 150 170 170 180

200 110 130 155 175 175 185

205 110 135 155 180 180 190

210 115 135 155 180 185 195

215 120 140 160 185 190 195

220 120 145 165 190 195 200

225 125 145 170 195 200 205

230 125 150 170 200 200 210

235 130 150 175 205 205 220

240 130 155 180 210 210 225

245 135 160 185 210 215 230

250 135 160 190 215 220 235

255 140 165 195 225 225 240

260 145 170 200 230 230 245

265 145 170 200 235 235 250

270 150 175 205 240 235 255

275 150 180 210 240 240 255

280 155 180 215 245 245 260

285 155 185 215 245 250 265

290 160 190 220 250 255 270

295 160 190 220 250 260 270

300 165 195 225 255 265 275

6 SET 1 2 3 4 5 6

REPS 10 8 6 4 3 2


305 165 195 225 255 270 280

310 170 200 230 260 270 285

315 175 200 230 265 275 290

320 175 205 235 265 280 295

325 180 210 240 270 285 300

330 180 210 245 275 290 305

335 185 215 245 280 295 310

340 185 215 250 285 300 310

345 190 220 255 290 305 315

350 190 225 260 295 310 320

355 195 225 260 295 310 325

360 200 230 265 300 315 330

365 200 235 270 305 320 335

370 205 235 275 310 325 340

375 205 240 275 315 330 345

380 210 245 280 320 335 350

385 210 245 285 325 340 355

390 215 250 290 325 345 360

395 215 255 290 330 345 365

400 220 255 295 335 350 370

405 220 260 300 340 355 370

410 225 265 305 345 360 375

415 230 265 310 350 365 380

420 235 270 315 350 370 385

425 235 275 320 355 375 390

430 240 275 325 355 30 395

435 240 280 330 360 385 400

440 245 280 335 365 390 405

445 250 285 335 370 395 410

450 255 290 340 380 400 415

455 255 290 345 385 405 420

460 260 295 350 390 410 425

465 260 300 350 395 415 425

470 265 300 355 400 420 430

475 265 305 355 405 425 435

480 270 310 360 410 430 440

485 270 310 365 410 430 445

490 275 320 365 415 435 450

495 275 320 370 410 435 455

500 300 325 375 425 440 460

7 SET 1 2 3 4 5 6

REPS 8 6 4 2 1 4


100 60 70 70 80 90 70

110 70 80 80 90 100 80

120 70 80 80 90 110 80

130 80 90 90 100 120 90

140 80 90 100 100 120 100

150 90 100 110 110 130 110

160 100 110 120 120 140 120

170 110 120 130 130 150 130

180 120 130 140 140 160 140

190 130 140 140 150 170 140

200 140 150 150 160 180 150

210 140 150 160 170 190 160

220 150 160 170 180 200 170

230 160 170 180 190 210 180

240 170 180 190 200 220 190

250 170 180 200 210 230 200

260 180 190 200 220 240 200

270 180 190 210 230 250 210

280 190 200 220 240 260 220

290 200 210 230 250 270 230

300 200 220 240 260 280 240

310 210 230 250 270 290 250

320 210 230 260 280 300 260

330 220 240 270 290 310 270

340 230 250 280 300 320 280

350 230 260 280 310 330 280

360 240 270 290 320 340 290

370 240 280 300 330 350 300

380 250 280 310 340 360 310

390 250 290 310 350 370 310

400 260 290 320 360 380 320

410 260 300 330 370 390 330

420 270 300 330 370 400 330

430 270 310 340 380 410 340

440 280 310 340 390 420 340

450 280 320 350 400 430 350

460 290 320 360 410 440 360

470 300 330 370 410 450 370

480 310 340 370 420 460 370

490 310 340 380 430 470 380

500 320 350 390 440 480 390

8 SET 1 2 3 4 5

REPS 3 3 3 3 3

MAX LBS. LBS. LBS. LBS. LBS.

100 80 85 90 95 90

105 85 90 95 100 95

110 90 95 100 105 100

115 90 100 105 110 105

120 95 100 110 115 110

125 100 105 115 120 115

130 105 110 115 125 115

135 110 115 120 140 120

140 110 120 125 135 125

145 115 125 130 140 130

150 120 130 135 145 135

155 125 130 140 150 140

160 130 135 145 150 145

165 130 140 150 155 150

170 135 145 155 160 155

175 135 150 160 165 160

180 140 155 160 170 160

185 145 160 165 175 165

190 150 160 170 180 170

195 150 165 175 185 175

200 155 170 180 190 180

205 160 175 185 195 185

210 165 180 190 200 190

215 170 185 195 205 195

220 170 185 200 210 200

225 175 190 205 215 205

230 180 195 205 220 205

235 185 200 210 225 210

240 190 205 215 230 215

245 190 210 220 230 220

250 195 215 225 245 225

255 200 215 230 245 230

260 205 220 235 250 235

265 210 225 240 255 240

270 210 230 245 260 245

275 215 235 250 265 250

280 220 240 250 270 250

285 225 245 255 275 255

290 230 250 260 280 260

295 230 255 265 285 265

300 235 260 270 285 270

8 SET 1 2 3 4 5

REPS 3 3 3 3 3

MAX LBS. LBS. LBS. LBS. LBS.

305 245 260 275 290 275

310 250 265 280 295 280

315 255 270 285 305 285

320 260 275 290 310 290

325 265 280 295 315 295

330 270 285 300 320 300

335 270 290 305 325 305

340 275 295 310 330 310

345 280 300 315 335 315

350 285 300 320 340 320

355 290 305 325 345 325

360 290 310 330 350 330

365 295 315 335 355 335

370 300 320 340 360 340

375 310 325 345 360 345

380 310 325 345 365 345

385 315 330 350 365 350

390 320 335 355 370 355

395 325 340 360 375 360

400 330 345 365 380 365

405 335 350 370 385 370

410 340 350 375 390 375

415 345 355 380 395 380

420 350 360 385 400 385

425 350 365 390 405 390

430 355 370 395 410 395

435 360 375 395 415 395

440 365 380 400 420 400

445 370 385 400 425 400

450 370 385 405 430 405

455 375 390 410 435 410

460 380 395 415 435 415

465 385 400 420 440 420

470 390 405 425 445 425

475 390 410 430 450 430

480 400 415 430 455 430

485 405 415 435 460 435

490 410 420 440 465 440

495 410 425 445 470 445

500 415 430 450 475 450

Exercise Descriptions

Use the above description for Bench Burnout also

Conditioning Program Week 1 (June 10-14)

Day 1- 4 x400 3 min rest Day 2- 12x100 2 min rest Day 3- 10 x 80 yd intervals 1 min rest Day 4- 4x400, Ladder 3 min rest Day 5- Plyometrics (Boxes and Hurdles), Form Running Week 2 (June 17-21) Day 1- 4 x 400 3 min rest Day 2- 12 x 100 2 min rest Day 3- 10 x 80 yd intervals 2 min rest Day 4- 4 x 400, Ladder 3 min rest Day 5- Plyometrics (Boxes and Hurdles), Form Running Week 3 ( June 24-28) Day 1- 4x400 2 min rest Day 2- 12 x 100 2 min rest Day 3- Plyometrics (Boxes and Hurdles), Form Running Day 4- 6 x 200 2 min rest Day 5- 8 x 80 yd intervals 2 min rest Week 4 ( July 1-July 6) Day 1- 6x 200 2:30 rest Day 2- 10x 10, 6 x 40, 4 x 50, 4 x 60 2 min rest (each set) Day 3- Plyometrics (Boxes and Hurdles), Form Running Day 4- 6 x 200 2 min rest Day 5- 8 x 80 yd intervals 2 min rest

Week 5 ( July 8-July 12 ) Day 1- 6 x 200 1:30 rest Day 2- 10x10, 4x40, 6x50, 8x60 2 min rest Day 3- Plyometrics (Boxes and Hurdles), Form Running Day 4- 6 x 200 1:30 rest Day 5- 10x10, 4x40, 6x50, 8x60 1 min rest Week 6 (July 15- July 19) Day 1- 12 x 100 45 sec rest Day 2- 10x10, 4x40, 6x50, 8x60 1 min rest Day 3- Position related drills Day 4- 12 x 100 45 sec rest Day 5- 10x10, 4x40, 6x50, 8x60 1 min rest Week 7 and 8 (July 22-Aug 2) Monday and Wednesday 6 x 100’s 2 x 200 2 min rest Tuesday and Thursday Form Running, Plyometrics, Position Related Drills Fridays Rest

Super Abdominal Workout

1. Knee Hugs x 15

2. Crunches x 20

3. Leg Raises x 15

4. Crunches x 10

5. Jack Knife x 10

6. Crunches x 10

7. Twist Crunches x 10

8. Crunches x 20

9. Jack Knife x 10

10. Sit-Ups x 20

11. Crunches x 10

12. Twist Crunches x 15

13. Crunches x 10

14. Jack Knife x 10

15. Straddle Sit-Up x 15

16. Jack Knife x 10

17. Crunches x 20

18. Leg Raises x 20

19. Jack Knife x 20

20. Hold Crunch x 10

21. Crunches x 20

22. Leg Raises x 15

Super Abdominal Description

Knee Hugs – Start with your legs off the floor and bent at a 90 degree angle. Place your arms at

your sides. Bring your chest to your knees. This will closely resemble a crunch. Return to

starting position and repeat. (Note: Be sure that if your hands are placed behind your head you

do not strain your neck.)

Crunches – With feet off the floor, legs bent at a 90 degree angle and have your back flat on the

ground. With your arms crossing your chest or behind your head flex up and touch your knees to

your elbows. Make sure to get your shoulder blades off the ground while doing so. (Note: Be

sure that if your hands are placed behind your head you do not strain your neck.)

Leg Raises – Lay flat on the floor with your knees and legs locked. Raise your legs straight into

the air until you create a 90 degree angle with your legs and upper body. Keep your upper body

on the floor at all times. Control your legs back down to parallel and repeat the exercise.

Twist Crunches – Lay on the floor with your feet off the floor and legs bent at a 90 degree

angle. Put your arms behind your head. Twist and touch the opposite elbow to the opposite leg.

For example twist and touch your right elbow to your left leg and touch your left elbow to your

right leg. This would be considered one full rep. (Note: Be sure that if your hands are placed

behind your head you do not strain your neck.)

Jack Knife – Lay with your body in a straight line. Your arms will be over head and flat on the

floor with your knees and legs locked straight. Raise both your arms and legs up keeping them

both straight and touch. Return your legs and arms back to the starting position and repeat. This

exercise may also be known as a V-Up. (Note: Be sure that you are touching at the top and are

getting both your legs and arms off the ground to meet in the air. It should look as if your body

creates a “V” shape while doing this exercise.

Straddle Sit-Up – Start with your feet flat on the floor with a bend in your knees. Start lying flat

on the floor with your arms straight out. Reach up and touch the front of your knees. After doing

so return to the starting position, and repeat.

Hold Crunch – With your feet on the floor and in a sit up position place your hands on your

knees. Reach up and hold your crunch at the top. Your hands should move up further on your

knees, but do not use them to hold yourself up. Hold the crunch at the top for at least a 3 count.

Return to your starting position and repeat. This would be considered one repetition.

LOWERING FAT INTAKE WHEN DINING OUT

Breakfasts Drink Skim Milk

Avoid breakfast meats (sausage, bacon, ham)

Better choices are pancakes go easy on syrup & ditch the butter

Hot or Cold cereals are excellent

Wheat toast with jam or jelly by itself

Fruit Plate with toast

Lunch & Dinner Choose grilled or baked chicken or fish. (AVOID mayonnaise on

sandwiches)

Baked potato instead of fries (No sour cream/Use salsa instead)

Avoid creamed soups

As always add fruit or vegetables over other side dishes

Italian Food Avoid these places if you can

Pasta can be a descent choice if:

Stay away from meatless red sauce, red clam sauce, and white sauce

Avoid entrees with cheese on or in them

So you have the munchies for pizza? Avoid at all cost but if you must order:

Thin Crust, extra sauce, light on cheese. Toppings: Canadian bacon &

veggies (except olives), pineapple

Mexican Food Chicken fajitas can be a good choice; use salsa instead of guacamole or sour

cream

Stay away from cream sauces and cheese

Do not order deep fried entrees

Salad Bars Use nonfat or low calorie dressing

Try cottage cheese over salad dressings

Avoid fatty lunch meats and cheeses

Eat This NOT That for Chain Restaurants

The guidelines recommended are based on lower calories and fat than

anything else. The recommendations will allow you to eat something that

tastes good while avoiding other foods that are twice as high in calories and

fat. The guidelines recommended are based on lower calories and lower fat

than anything else.

Applebee’s:

Italian Chicken Portobello Sandwich: 360 calories (Remember avoid the

french fries)

Garlic Herb Chicken: 370 calories

House Sirloin: 310 calories (Remember avoid the french fries)

Avoid at Applebee’s: Chicken Fajita Rollup: 1050 calories, Fiesta Lime

Chicken: 1,210 calories, Chicken broccoli Pasta Alfredo Bowl: 1,330 calories

Arby’s: Arby‟s Melt: 298 calories (Cut more calories by dropping the cheese)

Roast Chicken Fillet Sandwich: 383 calories

Chopped Turkey Club Salad: 410 calories

Avoid at Arby’s: Market Fresh Roast Turkey & Swiss sandwich: 710

calories, Roast Ham & Swiss sandwich 691 calories, Chopped Farmhouse

Crispy Chicken Salad 620 calories, Curly Fries 360 calories

Burger King: BK Broiler Chicken Sandwich w/out mayo: 267 calories

Salad Chunky Chicken: 145 calories

Frozen Yogurt: 120-130 calories

Whopper Jr. without mayo or cheese 290 calories

Avoid at Burger King: Pretty much everything on the menu. Note: Whopper

with cheese 770 calories, French fries 340 calories (Small), Sausage, Egg &

cheese biscuit: 560 calories

Hardee’s: Hot Ham & Cheese: 300 calories, 12 g fat

Charbroiled BBQ Chicken Sandwich: 380 calories, 7 g fat

Avoid at Hardee’s: Everything

Chick-fil-A: One of the healthiest fast foods you can find. Wish we had some up

here.

Chick-fil-A Chargrilled Chicken sandwich: 270 calories, 3 g fat

Chick-fil-A Chargrilled Chicken Club Sandwich: 360 calories, 13 g fat

Chick-fil- Chargrilled Chicken Salad: 180 calories without dressing

Avoid Chick-fil-A: Chicken Caesar Cool Wrap 480 calories, Chick-n-strips Salad

600 calories, Carrot & raisin salad 270 calories, Chicken, egg & cheese salad 500

calories

Chili’s

Fajita Pita Chicken: 460 calories, 13 g fat

Guiltless Carne Asada Steak: 370 calories, 10 g fat

Grilled Salmon w/garlic & herbs 380 calories, but has 25 g fat

Avoid Chili’s: Chicken Ranch Sandwich 1,170 calories 71 g fat!, Grilled Shrimp

Alfredo 1,320 calories, Guiltless Black Beat Burger 610 calories 11 g fat,

Chocolate Chip Paradise Pie 1,140 calories 66 g fat!

Dairy Queen Not a good place to stop

Grilled Chicken Sandwich: 310 calories, 10 g fat (Remember no fries)

Avoid Dairy Queen: Chicken Strip Basket w/Gravy 1,360 calories, 63 g fat,

Grilled Flame Thrower Chicken Sandwich 630 calories 36 g fat

KFC Grilled Chicken Breast & Drumstick & Mash Potatoes & Gravy: 380 calories 12.5

g fat! Lots of sodium

Honey BBQ Sandwich: 310 calories, 4 g fat

Extra Crispy Chicken Breast: 490 calories 31g fat, Popcorn Chicken 400 calories

26 g fat, Crispy Twister w/Crispy Strip 580 calories 30 g fat

McDonald’s Grilled Chicken Sandwich w/out Mayo: 340 calories 7 g fat

Regular Hamburger: 280 calories 10 g fat

Avoid McDonalds: Chicken Selects Premium Breast Strips: 860 calories 22g fat,

Premium Crispy Chicken Classic Sandwich 530 calories 20 g fat, Southern Style

Crispy Chicken Sandwich 400 calories 17g fat

Subway: Be creative but always avoid: Mayo‟s, sauces and hot sandwiches.

Be aware that the low calories sandwiches Subway recommends are 6” and do not

include cheese or mayo.

Turkey breast & black Forest Ham Sandwich on 6” bread: 305 calories 4.5 g fat

(Wheat bread, lettuce, tomatoes, onions, green peppers, pickles, olives & mustard)

Taco Bell: Remember Taco Bell only uses 35% ground beef & the rest is filler.

Yuck!

Fresco Ranchero Chicken Soft Tacos: 340 calories 8 g fat

Fresco Fiesta Chicken Burrito: 340 calories 8 g fat

Steak Taquitos 310 calories 11g fat

Pintos „n Cheese: 160 calories 6g fat

Avoid Taco Bell: Grilled Stuffed Burrito 640 calories 23g fat (chicken), Fiesta

Taco Salad 820 calories 43g fat, Steak Quesadilla 520 calories 28g fat, Cheesy

Fiesta Pasta 270 calories 16g fat

Wendy’s Grilled Chicken Sandwich: 300 calories 7g fat

Chili, large: 310 calories 10 g fat

Chili, small: 210 calories 7g fat

Mandarin Chicken salad w/crispy noodles & oriental sesame dressing: 410 calories

14.5g fat

Avoid Wendy’s: Chicken BLT Salad 790 calories, 53g fat, Double Burger

w/everything: 700 calories 40g fat, Chicken Club Sandwich: 550 calories 26g fat,

Frosties: 550 calories 21g fat, Fries

“It’s not the size of the dog in

the fight, but the size of the

fight in the dog.” – Archie Griffin, 2

Time Heisman Trophy Winner, Ohio State

University

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