UNB Red Bombers Football

2010 Summer Training Program

Created by David Knott

• PHASE 1

• Lift 6 days a week…1 day off for Phase 1. Try to keep exercise days in this order. • • Basically: Weights = 2 Body Parts per day. Cardio = 4 days a week.• Everyday should also include Abdominal exercises and Full body Stretching (especially legs) at

the end of every workout.• Use the Internet and UTube to get ideas about different exercises.• • Weights: At the top of each page, it will tell you what Lift Day it is according to the schedule…as

below…• • Day 1 – Chest, Triceps, Forearms: Choose any 3 Chest and 3 Tricep exercises, 1 Forearm exercise,

and work on Strength Endurance. (Example: Incline Bench, Peck Deck, Flat Bench/ Close Grip Bench, Pulley Tricep Extensions, French Curls/Straight bar Wrist Curls)

• 3 Sets or each exercise; 20-25 Reps. Each set needs enough weight for you to be struggling in the end, each day trying to increase weight of lift for the full set.

• • Day 2 – Legs: Hamstrings, Quads, Calves, Abductors, Adductors. Choose a total of 5 different

exercises. Maximum Effort. (Example: Squats, Leg Extensions, Leg Curls, Calf Raises, Lunges, Adductor Machine etc…)

• 4 Sets of each exercise; 10,8,6 and 4 Reps. Trying to increase weight load as well and maximize. Build on Heavy Strength on each set.

• • Day 3 – Shoulders, Back and Biceps: Choose any 3 Shoulder and 3 Back exercises, 2 Bicep exercises,

and work on Strength Endurance. (Example: Military Press, Upright Row, Front Lateral Raises/Cleans, Pull Ups, Seated Row/Straight bar curls, Killer 21’s).

• 3 Sets or each exercise; 20-25 Reps. Each set needs enough weight for you to be struggling in the end, each day trying to increase weight of lift for the full set.

• Cardio: Notice every day is a progression of the Cardio Workout•

• Warm Up = Skip (Get a Skipping Rope)• • • Agility’s: Footwork (Check Utube for different drills)

• Ladder: (Check UTube for footwork using a ladder) You can create yourself on grass with spray paint, or buy one.

• Box Drills: (Example – Back pedal, shuffle, forward, shuffle)T Drill: (Example – Forward, Shuffle (touch), Shuffle to other end (touch), Shuffle to middle, Back

pedal.Jumps: (Example – Squat Jumps, One legged hops, Distance Jumps, Knee Tuck Jumps, Split jumps,

Side hops etc…)•

• Workout:

• Suicides: Set up 5,10, and 15 meter spacing. Your rest is anywhere between 10 and 30 seconds. (1 Suicide equals: 5 and back, 10 and back, 15 and back.)

•Sprints: Use a field you can place 10, 20, 40 and 60 meter distances. Your rest is the walk back of the

distance. Take a few minutes in-between sets.•

Hills: Find a hill that has a minimum distance of 20 meters and grade of 30 degrees or more. You jog down and repeat, no rest. But rest between forwards and backwards approximately 2 minutes.

• Intervals – 4 = Use a flat road or track that is 400 meters long or more. Intervals mean: work hard

(80-100% effort), rest, work hard, rest, work hard, rest etc… *Your rest can be active (like a slow jog) or it can be a full rest (standing still or bending over).

May 30

Cardio: Skip: 5 Minutes Agility’s: Footwork – Pick 2 Exercises for a total of 10 Minutes:

Ladder, Box Drills, T Drill, Jumps Workout: Choose any 2 Exercises. (Rest 5 – 10 Minutes in-between)

Suicides: 5 (5,10,15 yard increments)

Sprints: 5/10’s, 2/20’s, 2/40’s

Hills: 3 F(Forwards), 3 B(Backwards) (Sprint up the hill for 10 meters)

Intervals: 5 second Run/45 second rest x 5

Lift = Day 1

Lift = Day 2

Light Jog for 5 to 10 minutes after Legs

May 31

Lift = Day 3

Cardio: Skip: 5 Minutes  Agility’s: Footwork – Pick 2 Exercises, 10 Minutes

Ladder, Box Drills, T Drill, Jumps   Workout: Choose any 2 Exercises. Choose the two others you chose last time.(Rest 5 – 10 Minutes in-between) 

Suicides: 5 (5,10,15) 

Sprints: 5/10’s, 2/20’s, 2/40’s 

Hills: 3 F(Forwards), 3 B(Backwards) (Sprint up the hill for 10 meters) 

Intervals: 5 second Run/45 second rest x 5

June 1

Day Off

June 2

Lift = Day 1

Cardio: Skip: 5 Minutes Agility’s: Footwork – Pick 2 Exercises, 10 Minutes

Ladder, Box Drills, T Drill, Jumps Workout: Choose any 2 Exercises. Choose the two others you chose last time.(Rest 5 – 10 Minutes in-between)

Suicides: 5 (5,10,15)

Sprints: 5/10’s, 2/20’s, 2/40’s

Hills: 3 F(Forwards), 3 B(Backwards) (Sprint up the hill for 10 meters)

Intervals: 5 second Run/45 second rest x 5

June 3

Lift = Day 2

Light Jog for 5 to 10 minutes after Legs

June 4

Lift = Day 3

Cardio: Skip: 5 Minutes  Agility’s: Footwork – Pick 2 Exercises, 10 Minutes

Ladder, Box Drills, T Drill, Jumps   Workout: Choose any 2 Exercises. Choose the two others you chose last time.(Rest 5 – 10 Minutes in-between) 

Suicides: 5 (5,10,15) 

Sprints: 5/10’s, 2/20’s, 2/40’s 

Hills: 3 F(Forwards), 3 B(Backwards) (Sprint up the hill for 10 meters) 

Intervals: 5 second Run/45 second rest x 5

June 5

Lift = Day 1

Cardio: Skip: 5 Minutes  Agility’s: Footwork – Pick 2 Exercises, 10 Minutes

Ladder, Box Drills, T Drill, Jumps   Workout: Choose any 2 Exercises. Choose the two others you chose last time.(Rest 5 – 10 Minutes in-between) 

Suicides: 6 (5,10,15) 

Sprints: 5/10’s, 5/20’s, 5/40’s 

Hills: 5 F(Forwards), 5 B(Backwards) (Sprint up the hill for 10 meters) 

Intervals: 10 second Run/60 second rest x 5

June 6

Lift = Day 2

Light Jog for 5 to 10 minutes after Legs

June 7

Lift = Day 3

Cardio: Skip: 5 Minutes  Agility’s: Footwork – Pick 2 Exercises, 10 Minutes

Ladder, Box Drills, T Drill, Jumps   Workout: Choose any 2 Exercises. Choose the two others you chose last time.(Rest 5 – 10 Minutes in-between) 

Suicides: 6 (5,10,15) 

Sprints: 5/10’s, 5/20’s, 5/40’s 

Hills: 5 F(Forwards), 5 B(Backwards) (Sprint up the hill for 10 meters) 

Intervals: 10 second Run/60 second rest x 5

June 8

Day Off

June 9

Lift = Day 1

Cardio: Skip: 5 Minutes  Agility’s: Footwork – Pick 2 Exercises, 10 Minutes

Ladder, Box Drills, T Drill, Jumps   Workout: Choose any 2 Exercises. Choose the two others you chose last time.(Rest 5 – 10 Minutes in-between) 

Suicides: 6 (5,10,15) 

Sprints: 5/10’s, 5/20’s, 5/40’s 

Hills: 5 F(Forwards), 5 B(Backwards) (Sprint up the hill for 10 meters) 

Intervals: 10 second Run/60 second rest x 5

June 10

Lift = Day 2

Light Jog for 5 to 10 minutes after Legs

June 11

Lift = Day 3

Cardio: Skip: 5 Minutes  Agility’s: Footwork – Pick 2 Exercises, 10 Minutes

Ladder, Box Drills, T Drill, Jumps   Workout: Choose any 2 Exercises. Choose the two others you chose last time.(Rest 5 – 10 Minutes in-between) 

Suicides: 6 (5,10,15) 

Sprints: 5/10’s, 5/20’s, 5/40’s 

Hills: 5 F(Forwards), 5 B(Backwards) (Sprint up the hill for 10 meters) 

Intervals: 10 second Run/60 second rest x 5

June 12

Lift = Day 1

Cardio: Skip: 7 Minutes  Agility’s: Footwork – Pick 2 Exercises, 15 Minutes

Ladder, Box Drills, T Drill, Jumps   Workout: Choose any 2 Exercises. Choose the two others you chose last time.(Rest 5 – 10 Minutes in-between) 

Suicides: 7 (5,10,15) 

Sprints: 7/10’s, 5/20’s, 5/40’s, 2/60’s 

Hills: 7 F(Forwards), 7 B(Backwards) (Sprint up the hill for 10 meters) 

Intervals: 15 second Run/60 second rest x 5

June 13

Lift = Day 2

Light Jog for 5 to 10 minutes after Legs

June 14

Lift = Day 3

Cardio: Skip: 7 Minutes  Agility’s: Footwork – Pick 2 Exercises, 15 Minutes

Ladder, Box Drills, T Drill, Jumps   Workout: Choose any 2 Exercises. Choose the two others you chose last time.(Rest 5 – 10 Minutes in-between) 

Suicides: 7 (5,10,15) 

Sprints: 7/10’s, 5/20’s, 5/40’s, 2/60’s 

Hills: 7 F(Forwards), 7 B(Backwards) (Sprint up the hill for 10 meters) 

Intervals: 15 second Run/60 second rest x 5

June 15

Day Off

June 16

Lift = Day 1

Cardio: Skip: 7 Minutes  Agility’s: Footwork – Pick 2 Exercises, 15 Minutes

Ladder, Box Drills, T Drill, Jumps   Workout: Choose any 2 Exercises. Choose the two others you chose last time.(Rest 5 – 10 Minutes in-between) 

Suicides: 7 (5,10,15) 

Sprints: 7/10’s, 5/20’s, 5/40’s, 2/60’s 

Hills: 7 F(Forwards), 7 B(Backwards) (Sprint up the hill for 10 meters) 

Intervals: 15 second Run/60 second rest x 5

June 17

Lift = Day 2

Light Jog for 5 to 10 minutes after Legs

June 18

Lift = Day 3

Cardio: Skip: 7 Minutes  Agility’s: Footwork – Pick 2 Exercises, 15 Minutes

Ladder, Box Drills, T Drill, Jumps   Workout: Choose any 2 Exercises. Choose the two others you chose last time.(Rest 5 – 10 Minutes in-between) 

Suicides: 7 (5,10,15) 

Sprints: 7/10’s, 5/20’s, 5/40’s, 2/60’s 

Hills: 7 F(Forwards), 7 B(Backwards) (Sprint up the hill for 10 meters) 

Intervals: 15 second Run/60 second rest x 5

June 19

Lift = Day 1

Cardio: Skip: 7 Minutes  Agility’s: Footwork – Pick 3 Exercises, 15 Minutes

Ladder, Box Drills, T Drill, Jumps   Workout: Choose any 2 Exercises. Choose the two others you chose last time.(Rest 5 – 10 Minutes in-between) 

Suicides: 8 (5,10,15) 

Sprints: 10/10’s, 5/20’s, 5/40’s, 5/60’s 

Hills: 8 F(Forwards), 8 B(Backwards) (Sprint up the hill for 10 meters) 

Intervals: 10 second Run/60 second rest x 10

June 20

Lift = Day 2

Light Jog for 5 to 10 minutes after Legs

June 21

Lift = Day 3

Cardio: Skip: 7 Minutes  Agility’s: Footwork – Pick 3 Exercises, 15 Minutes

Ladder, Box Drills, T Drill, Jumps   Workout: Choose any 2 Exercises. Choose the two others you chose last time.(Rest 5 – 10 Minutes in-between) 

Suicides: 8 (5,10,15) 

Sprints: 10/10’s, 5/20’s, 5/40’s, 5/60’s 

Hills: 8 F(Forwards), 8 B(Backwards) (Sprint up the hill for 10 meters) 

Intervals: 10 second Run/60 second rest x 10

June 22

Day Off

June 23

Lift = Day 1

Cardio: Skip: 7 Minutes  Agility’s: Footwork – Pick 3 Exercises, 15 Minutes

Ladder, Box Drills, T Drill, Jumps   Workout: Choose any 2 Exercises. Choose the two others you chose last time.(Rest 5 – 10 Minutes in-between) 

Suicides: 8 (5,10,15) 

Sprints: 10/10’s, 5/20’s, 5/40’s, 5/60’s 

Hills: 8 F(Forwards), 8 B(Backwards) (Sprint up the hill for 10 meters) 

Intervals: 10 second Run/60 second rest x 10

June 24

Lift = Day 2

Light Jog for 5 to 10 minutes after Legs

June 25

Lift = Day 3

Cardio: Skip: 7 Minutes  Agility’s: Footwork – Pick 3 Exercises, 15 Minutes

Ladder, Box Drills, T Drill, Jumps   Workout: Choose any 2 Exercises. Choose the two others you chose last time.(Rest 5 – 10 Minutes in-between) 

Suicides: 8 (5,10,15) 

Sprints: 10/10’s, 5/20’s, 5/40’s, 5/60’s 

Hills: 8 F(Forwards), 8 B(Backwards) (Sprint up the hill for 10 meters) 

Intervals: 10 second Run/60 second rest x 10

June 26

Lift = Day 1

Cardio: Skip: 10 Minutes  Agility’s: Footwork – Pick 3 Exercises, 15 Minutes

Ladder, Box Drills, T Drill, Jumps   Workout: Choose any 3 Exercises. Mix it up.(Rest 5 – 10 Minutes in-between) 

Suicides: 5 (5,10,15) 

Sprints: 8/10’s, 7/20’s, 5/40’s, 4/60’s 

Hills: 7 F(Forwards), 7 B(Backwards) (Sprint up the hill for 10 meters) 

Intervals: 30 second Run/30 second rest x 5

June 27

Lift = Day 2

Light Jog for 5 to 10 minutes after Legs

June 28

Lift = Day 3

Cardio: Skip: 10 Minutes  Agility’s: Footwork – Pick 3 Exercises, 15 Minutes

Ladder, Box Drills, T Drill, Jumps   Workout: Choose any 3 Exercises. Mix it up.(Rest 5 – 10 Minutes in-between) 

Suicides: 5 (5,10,15) 

Sprints: 8/10’s, 7/20’s, 5/40’s, 4/60’s 

Hills: 7 F(Forwards), 7 B(Backwards) (Sprint up the hill for 10 meters) 

Intervals: 30 second Run/30 second rest x 5 

June 29

Day Off

June 30

Lift = Day 1

Cardio: Skip: 10 Minutes  Agility’s: Footwork – Pick 3 Exercises, 15 Minutes

Ladder, Box Drills, T Drill, Jumps   Workout: Choose any 3 Exercises. Mix it up.(Rest 5 – 10 Minutes in-between) 

Suicides: 5 (5,10,15) 

Sprints: 8/10’s, 7/20’s, 5/40’s, 4/60’s 

Hills: 7 F(Forwards), 7 B(Backwards) (Sprint up the hill for 10 meters) 

Intervals: 30 second Run/30 second rest x 5 

July 1

Lift = Day 2

Light Jog for 5 to 10 minutes after Legs

July 2

Lift = Day 3

Cardio: Skip: 10 Minutes  Agility’s: Footwork – Pick 3 Exercises, 15 Minutes

Ladder, Box Drills, T Drill, Jumps   Workout: Choose any 3 Exercises. Mix it up.(Rest 5 – 10 Minutes in-between) 

Suicides: 5 (5,10,15) 

Sprints: 8/10’s, 7/20’s, 5/40’s, 4/60’s 

Hills: 7 F(Forwards), 7 B(Backwards) (Sprint up the hill for 10 meters) 

Intervals: 30 second Run/30 second rest x 5 

July 3

Lift = Day 1

Cardio: Skip: 10 Minutes  Agility’s: Footwork – Pick 3 Exercises, 15 Minutes

Ladder, Box Drills, T Drill, Jumps   Workout: Choose any 3 Exercises. Mix it up.(Rest 5 – 10 Minutes in-between) 

Suicides: 7 (5,10,15) 

Sprints: 10/10’s, 10/20’s, 5/40’s, 5/60’s 

Hills: 10 F(Forwards), 10 B(Backwards) (Sprint up the hill for 10 meters) 

Intervals: 15 second Run/45 second rest x 5 

July 4

Lift = Day 2

Light Jog for 5 to 10 minutes after Legs

July 5

Lift = Day 3

Cardio: Skip: 10 Minutes  Agility’s: Footwork – Pick 3 Exercises, 15 Minutes

Ladder, Box Drills, T Drill, Jumps   Workout: Choose any 3 Exercises. Mix it up.(Rest 5 – 10 Minutes in-between) 

Suicides: 7 (5,10,15) 

Sprints: 10/10’s, 10/20’s, 5/40’s, 5/60’s 

Hills: 10 F(Forwards), 10 B(Backwards) (Sprint up the hill for 10 meters) 

Intervals: 15 second Run/45 second rest x 5 

July 6

Day Off

July 7

Lift = Day 1

Cardio: Skip: 10 Minutes  Agility’s: Footwork – Pick 3 Exercises, 15 Minutes

Ladder, Box Drills, T Drill, Jumps   Workout: Choose any 3 Exercises. Mix it up.(Rest 5 – 10 Minutes in-between) 

Suicides: 7 (5,10,15) 

Sprints: 10/10’s, 10/20’s, 5/40’s, 5/60’s 

Hills: 10 F(Forwards), 10 B(Backwards) (Sprint up the hill for 10 meters) 

Intervals: 15 second Run/45 second rest x 5 

July 8

Lift = Day 2

Light Jog for 5 to 10 minutes after Legs

July 9

Lift = Day 3

Cardio: Skip: 10 Minutes  Agility’s: Footwork – Pick 3 Exercises, 15 Minutes

Ladder, Box Drills, T Drill, Jumps   Workout: Choose any 3 Exercises. Mix it up.(Rest 5 – 10 Minutes in-between) 

Suicides: 7 (5,10,15) 

Sprints: 10/10’s, 10/20’s, 5/40’s, 5/60’s 

Hills: 10 F(Forwards), 10 B(Backwards) (Sprint up the hill for 10 meters) 

Intervals: 15 second Run/45 second rest x 5 

July 10

Day Off

July 11

Day Off

July 12

END of PHASE 1

Day Off

July 13

• PHASE 2• Lift Everyday…No days off for Phase 2 until the end. Try to keep exercise days in this order. • • Basically: Weights = 1 Body Part per day. Cardio = Everyday.• Everyday should also include Abdominal exercises and Full body Stretching (especially legs) at

the end of every workout.• Use the Internet and UTube to get ideas about different exercises.• • Weights: Same as Phase 1, Lift Day is at the top of each page in accordance as per below.• • Day 1 – Chest: Choose any 4 Chest exercises and work on Maximum Effort. (Example: Incline

Bench, Peck Deck, Flat Bench, Cross Bench Pull Over's)• 4 Sets or each exercise; 8,5,4, and 2 Reps. Each set increasing weight, each day trying to increase

weight of lift. Struggling on the last rep of each set.• • Day 2 – Biceps, Triceps and Forearms: Choose any 3 exercises for Bi’s and Tri’s, and 1 or 2 Forearm

exercises. Maximum Effort. (Example: Straight Arm Curls, Chin Ups, EZ Curls, Close Grip Bench, Pulley Tricep Extensions, French Curls, Wrist Curls)

• 4 Sets or each exercise; 8,5,4, and 2 Reps. Each set increasing weight, each day trying to increase weight of lift. Struggling on the last rep of each set.

• • Day 3 – Legs: Hamstrings, Quads, Calves, Abductors, Adductors. Choose a total of 5 different

exercises. Maximum Effort. (Example: Squats, Leg Extensions, Leg Curls, Calf Raises, Lunges, Adductor Machine)

• 4 Sets of each exercise; 10,15,20 and 25 Reps. Trying to increase weight load as well. Build on Lactic Acid on end of each set.

• • Day 4 – Shoulders and Back: 4 different exercises of each. Maximum Effort. (Example: Military

Press, Upright Row, Front Lateral Raises, Side Lateral Raises. Cleans, Pull Ups, Seated Row, Hyper-extensions)

• 4 Sets or each exercise; 8,6,5, and 4 Reps. Each set increasing weight, each day trying to increase weight of lift. Struggling on the last rep of each set.

•

• Cardio: Notice every day is a progression of the Cardio Workout• • Warm Up = Skip (Get a Skipping Rope)• • Agility’s: Footwork (Check Utube for different drills)• Ladder: (Check UTube for footwork using a ladder) You can create yourself on grass with

spray paint, or buy one.• Box Drills: (Example – Back pedal, shuffle, forward, shuffle)

T Drill: (Example – Forward, Shuffle (touch), Shuffle to other end (touch), Shuffle to middle, Back pedal.

Jumps: (Example – Squat Jumps, One legged hops, Distance Jumps, Knee Tuck Jumps, Split jumps, Side hops etc…)

• • Workout: • Suicides: Set up 5,10, and 15 meter spacing. Your rest is anywhere between 10 and 30

seconds.•

Sprints: Use a field you can place 20, 40 and 100 meter distances. Your rest is the walk back of the distance. Take a few minutes in-between sets.

• Hills: Find a hill that has a minimum distance of 20 meters and grade of 30 degrees or more.

You jog down and repeat, no rest. But rest between forwards and backwards approximately 2 mins.•

Intervals – 4 = Use a flat road or track that is 400 meters long or more. Intervals means: work hard, rest, work hard, rest etc… Your rest can be active (like a slow jog) or it can be a full rest (standing still or bending over).

July 14 Lift = Day 1

Run 1 - 2 km’s

July 15 Lift = Day 2

Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 2 Exercises, 10 Minutes

Ladder, Box Drills, T Drill, Jumps  Workout:

Suicides: 5 (5,10,15)REST 5 MINUTES

Sprints: 2/20’s, 2/40’s, 1/100 REST 5 MINUTES

Hills: 3 F(Forwards), 3 B(Backwards) (Sprint up the hill for 10 meters)REST 5 MINUTES

Intervals: 5 second Run/25 second rest x 5 

July 16 Lift = Day 3

Run 1 - 2 km’s

July 17 Lift = Day 4

Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 2 Exercises, 10 Minutes

Ladder, Box Drills, T Drill, Jumps  Workout:

Suicides: 5 (5,10,15)REST 5 MINUTES

Sprints: 2/20’s, 2/40’s, 1/100 REST 5 MINUTES

Hills: 3 F(Forwards), 3 B(Backwards) (Sprint up the hill for 10 meters)REST 5 MINUTES

Intervals: 5 second Run/25 second rest x 5 

July 18 Lift = Day 1

Run 2 - 3 km’s

July 19 Lift = Day 2

Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 2 Exercises, 10 Minutes

Ladder, Box Drills, T Drill, Jumps  Workout:

Suicides: 5 (5,10,15)REST 5 MINUTES

Sprints: 3/20’s, 2/40’s, 1/100 REST 5 MINUTES

Hills: 4 F, 4 B (Sprint up the hill for 10 meters)REST 5 MINUTES

Intervals: 5 second Run/25 second rest x 5 

July 20 Lift = Day 3

Run 2 - 3 km’s

July 21 Lift = Day 4

Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 2 Exercises, 10 Minutes

Ladder, Box Drills, T Drill, Jumps  Workout:

Suicides: 6 (5,10,15)REST 5 MINUTES

Sprints: 4/20’s, 2/40’s, 1/100 REST 5 MINUTES

Hills: 4 F, 4 B (Sprint up the hill for 10 meters)REST 5 MINUTES

Intervals: 10 second Run/50 second rest x 5 

July 22 Lift = Day 1

Run 2 - 3 km’s

July 23 Lift = Day 2

Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 2 Exercises, 10 Minutes

Ladder, Box Drills, T Drill, Jumps  Workout:

Suicides: 6 (5,10,15)REST 5 MINUTES

Sprints: 5/20’s, 2/40’s, 1/100 REST 5 MINUTES

Hills: 5 F, 5B (Sprint up the hill for 10 meters)REST 5 MINUTES

Intervals: 10 second Run/50 second rest x 5 

July 24 Lift = Day 3

Run 2 - 3 km’s

July 25 Lift = Day 4

Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 2 Exercises, 10 Minutes

Ladder, Box Drills, T Drill, Jumps  Workout:

Suicides: 6 (5,10,15)REST 5 MINUTES

Sprints: 6/20’s, 3/40’s, 1/100 REST 5 MINUTES

Hills: 5 F, 5B (Sprint up the hill for 10 meters)REST 5 MINUTES

Intervals: 10 second Run/50 second rest x 5 

July 26 Lift = Day 1

Run 3 - 4 km’s

July 27 Lift = Day 2

Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 2 Exercises, 10 Minutes

Ladder, Box Drills, T Drill, Jumps  Workout:

Suicides: 7 (5,10,15)REST 5 MINUTES

Sprints: 7/20’s, 3/40’s, 1/100 REST 5 MINUTES

Hills: 6 F, 6B (Sprint up the hill for 10 meters)REST 5 MINUTES

Intervals: 20 second Run/40 second rest x 5 

July 28 Lift = Day 3

Run 3 - 4 km’s

July 29 Lift = Day 4

Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 2 Exercises, 10 Minutes

Ladder, Box Drills, T Drill, Jumps  Workout:

Suicides: 9 (5,10,15)REST 5 MINUTES

Sprints: 8/20’s, 4/40’s, 1/100 REST 5 MINUTES

Hills: 7F, 7B (Sprint up the hill for 10 meters)REST 5 MINUTES

Intervals: 20 second Run/40 second rest x 5 

July 30 Lift = Day 1

Run 3 - 4 km’s

July 31 Lift = Day 2

Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 2 Exercises, 10 Minutes

Ladder, Box Drills, T Drill, Jumps  Workout:

Suicides: 11 (5,10,15)REST 5 MINUTES

Sprints: 9/20’s, 4/40’s, 1/100 REST 5 MINUTES

Hills: 8F, 8B (Sprint up the hill for 10 meters)REST 5 MINUTES

Intervals: 20 second Run/40 second rest x 5 

Aug 1 Lift = Day 3

Run 4 - 5 km’s

Aug 2 Lift = Day 4

Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 2 Exercises, 10 Minutes

Ladder, Box Drills, T Drill, Jumps  Workout:

Suicides: 13 (5,10,15)REST 5 MINUTES

Sprints: 10/20’s, 5/40’s, 1/100 REST 5 MINUTES

Hills: 9F, 9B (Sprint up the hill for 10 meters)REST 5 MINUTES

Intervals: 30 second Run/30 second rest x 5

 

Aug 3 Lift = Day 1

Run 4 - 5 km’s

Aug 4 Lift = Day 2

Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 3 Exercises, 15 Minutes

Ladder, Box Drills, T Drill, Jumps  Workout: Suicides: 1-3-1 (which now means work your way up, then down again…1 suicide, rest, 2 suicides in a row, rest, 3 suicides in a row, rest, 2 suicides in a row, rest, 1 suicide, complete) (5,10,15)REST 5 MINUTES

Sprints: 10/20’s, 5/40’s, 1/100 REST 5 MINUTES

Hills: 3F, 3B (Now 15 meter Hill)REST 5 MINUTES

Intervals: 30 second Run/30 second rest x 5 

Aug 5 Lift = Day 3

Run 4 - 5 km’s

Aug 6 Lift = Day 4

Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 3 Exercises, 15 Minutes

Ladder, Box Drills, T Drill, Jumps  Workout: Suicides: 1-3-1 (5,10,15)REST 5 MINUTES

Sprints: 10/20’s, 6/40’s, 2/100 REST 5 MINUTES

Hills: 3F, 3B (15 meter Hill)REST 5 MINUTES

Intervals: 30 second Run/30 second rest x 5 

Aug 7 Lift = Day 1

Run 5 - 6 km’s

Aug 8 Lift = Day 2

Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 3 Exercises, 15 Minutes

Ladder, Box Drills, T Drill, Jumps  Workout: Suicides: 1-4-1 (5,10,15)REST 5 MINUTES

Sprints: 10/20’s, 7/40’s, 3/100 REST 5 MINUTES

Hills: 4F, 4B (15 meter Hill)REST 5 MINUTES

Intervals: 5 second Run/25 second rest x 10 

Aug 9 Lift = Day 3

Run 5 - 6 km’s

Aug 10 Lift = Day 4

Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 3 Exercises, 15 Minutes

Ladder, Box Drills, T Drill, Jumps  Workout: Suicides: 1-4-1 (5,10,15)REST 5 MINUTES

Sprints: 10/20’s, 8/40’s, 4/100 REST 5 MINUTES

Hills: 4F, 4B (15 meter Hill)REST 5 MINUTES

Intervals: 5 second Run/25 second rest x 10 

Aug 11 Lift = Day 1

Run 5 - 6 km’s

Aug 12 Lift = Day 2

Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 3 Exercises, 15 Minutes

Ladder, Box Drills, T Drill, Jumps  Workout: Suicides: 1-4-1 (5,10,15)REST 5 MINUTES

Sprints: 10/20’s, 10/40’s, 5/100 REST 5 MINUTES

Hills: 5F, 5B (15 meter Hill)REST 5 MINUTES

Intervals: 5 second Run/25 second rest x 10 

Aug 13 Lift = Day 3

Run 6 - 7 km’s

Aug 14 Lift = Day 4

Cardio: Skip: 12-15 Minutes Agility’s: Footwork – All 4 Exercises, 15-20 Minutes

Ladder, Box Drills, T Drill, Jumps  Workout: Suicides: 1-5-1 (5,10,15)REST 5 MINUTES

Sprints: 10/20’s, 10/40’s, 6/100 REST 5 MINUTES

Hills: 5F, 5B (15 meter Hill)REST 5 MINUTES

Intervals: 10 second Run/50 second rest x 10 

Aug 15 Lift = Day 1

Run 6 - 7 km’s

Aug 16 Lift = Day 2

Cardio: Skip: 12-15 Minutes Agility’s: Footwork – All 4 Exercises, 15-20 Minutes

Ladder, Box Drills, T Drill, Jumps  Workout: Suicides: 1-5-1 (5,10,15)REST 5 MINUTES

Sprints: 10/20’s, 9/40’s, 7/100 REST 5 MINUTES

Hills: 7F, 7B (15 meter Hill)REST 5 MINUTES

Intervals: 10 second Run/50 second rest x 10 

Aug 17 Lift = Day 3

Run 7 - 8 km’s

Aug 18 Lift = Day 4

Cardio: Skip: 12-15 Minutes Agility’s: Footwork – All 4 Exercises, 15-20 Minutes

Ladder, Box Drills, T Drill, Jumps  Workout: Suicides: 1-5-1 (5,10,15)REST 5 MINUTES

Sprints: 10/20’s, 8/40’s, 8/100 REST 5 MINUTES

Hills: 8F, 8B (15 meter Hill)REST 5 MINUTES

Intervals: 10 second Run/50 second rest x 10 

Aug 19 Lift = Day 1

Run 7 - 8 km’s

Aug 20 Lift = Day 2

Cardio: Skip: 12-15 Minutes Agility’s: Footwork – All 4 Exercises, 15-20 Minutes

Ladder, Box Drills, T Drill, Jumps  Workout: Suicides: 1-6-1 (5,10,15)REST 5 MINUTES

Sprints: 10/20’s, 8/40’s, 8/100 REST 5 MINUTES

Hills: 9F, 9B (15 meter Hill)REST 5 MINUTES

Intervals: 20 second Run/40 second rest x 10 

Aug 21 Lift = Day 3

Run 8 - 10 km’s

Aug 22 Lift = Day 4

Cardio: Skip: 12-15 Minutes Agility’s: Footwork – All 4 Exercises, 15-20 Minutes

Ladder, Box Drills, T Drill, Jumps  Workout: Suicides: 1-6-1 (5,10,15)REST 5 MINUTES

Sprints: 10/20’s, 9/40’s, 9/100 REST 5 MINUTES

Hills: 9F, 9B (15 meter Hill)REST 5 MINUTES

Intervals: 20 second Run/40 second rest x 10 

Aug 23 Lift = Day 1

Run 8 - 10 km’s

Aug 24 Lift = Day 2

Last Day Before Camp - Finish Strong!!  Cardio: Skip: 12-15 Minutes Agility’s: Footwork – All 4 Exercises, 15-20 Minutes

Ladder, Box Drills, T Drill, Jumps  Workout: Suicides: 1-7-1 (5,10,15)REST 5 MINUTES

Sprints: 10/20’s, 10/40’s, 10/100 REST 5 MINUTES

Hills: 10F, 10B (15 meter Hill)REST 5 MINUTES

Intervals: 20 second Run/40 second rest x 10  Congratulations…you are in incredible shape going into the season!!! 

Aug 25

Day Off

Aug 26

Pick one exercise for each body part. Do not max out, but push strong.

Light LiftEasy 5 km Jog

Aug 27

Day Off

Aug 28

Camp Starts