2011 Summer Strength

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Terrier Football

Strength and Conditioning SummerManual

Team 2011Building Champions

Phase I

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Table of ContentsSection I:

Cover Page Coaches Info Schedule Important Dates

Section II:

Strength and Conditioning Manualo Dynamic Warm-upo Flexibilityo Plyometricso Conditioning and Agilityo Strength Training

Section III: Phase I training Schedule

Section IV:

Nutrition Rest and Recovery

Percentage Charts

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Coaches Info

Head Coach Randy Moore Assistant OC/QB Coach Dustin MillerPhone: 614.406.1605 Phone: 330.605.8818Email: [email protected] Email: [email protected]

Assistant OC/OL Coach Drew Owens WR Coach Scott BronkemaPhone: 614.746.9619 Phone: 616.648.0713Email: [email protected] Email: [email protected]

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DL Coach David Price DB Coach Charles JohnsonPhone: 434.825.4665 Phone: 216.235.9877Email: [email protected] Email: [email protected]

Kickers/Special Team Coach Asst. OL Coach Adolph HathawayMike Soltis Phone: 216.509.0159 Phone: 440.638.6358 Email: [email protected]

Email: [email protected]

Support Staff Assistant CoachesTimmy Isaac-- Defensive BacksBrian Carr -- Running Backs

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2011 Schedule

Football Varsity Schedule

2011 Record: 0-0, 0-0 NCACDate Opponent Time/Result

Sept. 3 @ Westminster (Pa.) 7:00

Sept. 10 KENYON * 1:00

Sept. 17 @ Denison * 7:00

Sept. 24 @ Oberlin * 1:00

Oct. 1 CARNEGIE (Pa.) MELLON(Homecoming)

1:00

Oct. 8MACALESTER (Minn.)(@ Elmhurst (Ill.) College)

TBA

Oct. 15 @ Case TBA

Oct. 29 WOOSTER * 7:00

Nov. 5 @ Allegheny (Pa.) * 1:00

Nov. 12 OHIO WESLEYAN * 1:00

* - Denotes NCAC gameBold and CAPS denote home gameAll start times P.M. unless otherwise noted

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Important Dates

NA

Remember to begin reading

Quiet Strength: The Principles,Practices, & Priorities of a Winning Life

By Tony Dungy

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Strength and Condition Manual

It is the little things that will separate you from your competition. In order for youto reach your full potential in this program you must dedicate yourself to workhard every day. This program is designed to make the most out of your time andefforts. By working hard and increasing your athletic ability as individuals, allowsyourself to be successful on the field. We are all striving for a common goal and

that is to WIN!

Success is peace of mind which is a direct result of self-satisfaction in knowingyou did your best to become the best that you are capable of becoming.

- John R. Wooden

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This Program Has Been Perpared to Meet the Following Objectives:

1. To increase and maintain you functional range of motion (flexibility).2. To increase and maintain you total body strength levels for improved

performance and reduce likelihood of serious injury.3. To increase your functional muscular mass thereby enhancing your ability

for greater power output.4. To keep your percentage of body fat at an acceptable and efficient level.5. To improve your muscular endurance.6. To improve your cardiovascular/cardiopulmonary efficiency.7. To improve your quickness and speed8. To make you METALLYand PHYSICALLY TOUGHER! 9. TO PREPARE YOU TO WIN!

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Dynamic Warm-UpPrepares the body for the demands of a work out or practice

Increases heart rate, respiratory rate and blood flow to the muscles Increases core body temperature Enhances muscle elasticity

Warm up with exercises for both the upper and lower extremities Progress from low to a higher intensity Include all planes of motion Start in the sagittal plane and progress to multidirectional movements

*THE ATHLETE SHOULD FEEL LIKE THEY ARE WARMED UP*SHOULD BREAK A SWEAT WITH A DYNAMIC WARM-UP

The following includes several different exercises that will be utilized during PhaseI. Remember to progress accordingly. If you are not sure how to perform acertain exercise the link to how to perform the exercise is located beside the

corresponding exercise.

FORWARD JOGFORWARD LUNGE & TWIST: http://www.coreperformance.com/knowledge/movements/forward-lunge-twist.html BACKWARD LUNGE & TWIST: http://www.coreperformance.com/knowledge/movements/backward-lunge-twist-football.html HI KNEEBUTTKICK CARIOCA: http://www.coreperformance.com/knowledge/movements/carioca.html BACKWARD RUNLATERAL JACKS: The participant(s) laterally gallops within a 20-50 meter zone swinging their armsdistally from their hips to overhead. The subject should mimic a jumping jack with lateralmovement. This drill should be performed in both directions. Lateral Jacks WALKING HI KNEE HUG: http://www.monkeysee.com/play/1054-pro-athlete-training-walking-knee-hugs A SKIP: "A" Skip BACKWARD OPEN HIP SKIP: http://www.youtube.com/watch?v=acW_reV8JnE LATERAL SHUFFLE:http://www.ehow.com/video_4940682_offseason-football-conditioning-lateral-shuffles.html BACKWARD JOG

COWBOY WALK: http://stacktv.stack.com/Hockey/Crash-Conditioning-Workout/Crash-Conditioning-Cowboy-Walk-With-Band.html FAST HIGH KNEES / STRIDE 10 YDS

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FAST BUTTKICKS / STRIDE 10 YDSTAPIOCA: Tapioca B SKIP: "B" Skip C SKIP FOR HEIGHT: "C" Skip for Height

Flexibility

Flexibility is the range of motion possible about a single joint or through a seriesof movements. Flexibility is a very important part of an athletes training regimenbut many times gets looked over. This training cannot prevent all injuries fromoccurring, however, it can decrease the chance of injury, and decrease the time of

recovery if an injury does happen. Flexibility training will be performed every dayin order to help with injury prevention! This form of stretching prepares the bodyfor physical exertion and sports performance. In the past it was the practice toundertake static stretching before exercise. Dynamic stretching increases range of movement, blood and oxygen flow to soft tissues prior to exertion.

Terrier Stretch Routine:

Hi Knees Form Running:

Hi Knees Cross Over Running:

Backwards Butt Kicks:

Exaggerated Carioca:

Robot Crossover Kicks: http://www.youtube.com/watch?v=_B501oqvHfE

Worlds Greatest #1: http://www.youtube.com/watch?v=lZT-ve7kqh8&feature=related

Worlds Greatest #2: http://www.cstv.com/allaccess/player/06-oas-mediaplayer-ucla.html?content=http://mfile.akamai.com/26783/wmv/cstvcbs.download.akamai.com/8108/open/ucla/09-10/video/m-footbl/08aug/Lunge_Elbow_To_Instep_With_Reach.wmv&school=ucla&

Low Lateral Lunges:

Knee Rocks:

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Scorpians: Walking RDL

PlyometricsPlyometrics are believed to be the link between strength and power. Plyometricsrefers to exercises that enable a muscle to reach maximal strength in as short atime as possible. While resistance enhances the size and strength of the muscle,plyometric exerci ses emphasize explosive -reactive power by improving thestretch reflex of the muscle. Plyometric exercises help us to complete

movements such as starting, stopping, cutting, accelerating, sprinting, jumpingand throwing. Plyometric training uses the muscles elastic properties to developpower and explosive qualities.

Plyometric exercises used during Phase I are:

Ski Hops Forward: Ski Hops Forward Ski Hops Backwards: Ski Hops Backwards VERTICAL JUMP 2 HANDS OVERHEAD VERTICAL JUMP 1 HAND OVERHEAD BROAD JUMP

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CONDITIONING AND AGILITYThis program utilizes exercises that are both aerobic and anaerobic in nature. All

players need to be physically fit in all aspects of the game to be the best athlete they can be.An average play lasts five to seven seconds. A football play is short duration, high intensity, andhighly anaerobic. If you only go out and do nothing but sprints this would get you ready for aplay, but by the end of the game you would be out of energy. Covering all aspects of conditioning is very important for this reason.

Agility training can enhance an athletes performance on the playing field surface dramatically.Agility training teaches the athlete to control their body making them a better athlete overall.

Body control, balance, quick movements, directional changes, reaction time are aspects of agility that an athlete must combine to perform maneuvers or rapid changes of direction withminimal or no loss of speed or acceleration. It is developed and improved specific drills orexercise that place the athlete in a number of different body positions, develop sport specificmovements, are of short duration to negate the chance of the athletes level of conditioning

being a limiting factor and are performed with maximum effort.

Conditioning and agility should be done three times a week and should be given at 100% effort.Conditioning should be done after lifting. The list below are some of the conditioning andagility drills that will be performed during Phase I.

FARTLEK 5 LAPS OF 100 YDS, 120 YDS: STARTING AT ONE CORNER OF THE END ZONE, YOU WILLSTRIDE THE STRAIGHT-A-WAYS (OR LENGTH OF FOOTBALL FIELD 100 YARDS OR 120 YARDS-THROUGH BOTH END ZONES) AT ABOUT 75% OF A FULL SPRINT. THEN SLOW TO AN EASY JOGON THE CURVES (OR WIDTH OF FOOTBALL FIELD). PERFORM THIS FOR THE SPECIFIC NUMBEROF LAPS OR TIME.

4 CONE DRILL: Box Drill (4 cone box, cones 5yrds apart) T-Drill (4 cones, all cones 5yrds apart)

10 YARD SPRINTS60 YARD SHUTTLE : 60 Yard Shuttle (cones at 5yrd, 10yrd, 15 yrd, start at 5yrd,run down and back to each cone)

10 YD/20 YD SPRINTS

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STRENGTH TRAINING

Strength training is the foundation on which this program is to succeed. Thereare many benefits from a good strength training program, which are listed below:

o Decrease chance of injury, both chronic and acuteo Increase recovery rate from injuryo Increase connective tissue strengtho Increase confidence in your physical abilitieso Increase size and speed

While performing the lifts one of the most important items is proper technique.This will not only help prevent the athlete from injury, but it will also help youmaximize performance. Always let the muscle raise and lower the weights. Beconsistent with your workouts by making it a priority to do when scheduled.Always remember to WORK HARD and never lift without a spotter.

This packet is merely a tool to assist you in your physical preparation. You mustadd the work ethic, attitude, toughness, determination, and put in hours of

intense labor to reap the benefits from what is in print. We are not haphazard inanything we do or in anything we ask you to do. The work has been planned foryou; now, YOU MUST WORK THE PLAN.

DISICIPLINE

EFFORT

TOUGHNESS

TERRIER PRIDE

PREPARE TO WIN!

Hang Clean: http://www.cstv.com/allaccess/player/06-oas-mediaplayer-ucla.html?content=http://mfile.akamai.com/26783/wmv/cstvcbs.download.akamai.com/8108/open/ucla/08-09/video/m-footbl/02feb/Hang_Clean.wmv&school=ucla&

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Back Squats: http://www.cstv.com/allaccess/player/06-oas-mediaplayer-ucla.html?content=http://mfile.akamai.com/26783/wmv/cstvcbs.download.akamai.com/8108/open/ucla/08-09/video/m-footbl/02feb/Back_Squat.wmv&school=ucla&

Pull-ups: http://www.bodybuilding.com/exercises/detail/view/name/pullups

Pull downs: http://www.bodybuilding.com/exercises/detail/view/name/wide-grip-lat-pulldown

DB Lunge: http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges

DB Step-ups: http://www.cstv.com/allaccess/player/06-oas-mediaplayer-ucla.html?content=http://mfile.akamai.com/26783/wmv/cstvcbs.download.akamai.com/8108/open/ucla/08-09/video/m-footbl/02feb/DB_Step_UP.wmv&school=ucla&

Push Press: http://www.cstv.com/allaccess/player/06-oas-mediaplayer-ucla.html?content=http://mfile.akamai.com/26783/wmv/cstvcbs.download.akamai.com/8108/open/ucla/08-09/video/m-footbl/02feb/Push_Press_Front.wmv&school=ucla&

Bench Press: http://www.cstv.com/allaccess/player/06-oas-mediaplayer-ucla.html?content=http://mfile.akamai.com/26783/wmv/cstvcbs.download.akamai.com/8108/open/ucla/08-09/video/m-footbl/02feb/Bench_Press.wmv&school=ucla&

RDL: http://www.cstv.com/allaccess/player/06-oas-mediaplayer-ucla.html?content=http://mfile.akamai.com/26783/wmv/cstvcbs.download.akamai.com/8108/open/ucla/08-09/video/m-footbl/02feb/RDL.wmv&school=ucla&

DB Shoulder Press: http://www.cstv.com/allaccess/player/06-oas-mediaplayer-ucla.html?content=http://mfile.akamai.com/26783/wmv/cstvcbs.download.akamai.com/8108/open/ucla/08-09/video/m-footbl/02feb/DB_Push_Press.wmv&school=ucla&

Leg Curls: http://www.youtube.com/watch?v=zntdTAB1SJc Tricep Extensions: http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html High Pulls: http://www.youtube.com/watch?v=UFznMk35-EQ Front Squat: http://www.cstv.com/allaccess/player/06-oas-mediaplayer-ucla.html?content=http://mfile.akamai.com/26783/wmv/cstvcbs.download.akamai.com/8108/open/ucla/08-09/video/m-footbl/06jun/Front_Squat.wmv&school=ucla&

Incline Bench Press: http://www.cstv.com/allaccess/player/06-oas-mediaplayer-ucla.html?content=http://mfile.akamai.com/26783/wmv/cstvcbs.download.akamai.com/8108/open/ucla/08-09/video/m-footbl/02feb/Incline_Press.wmv&school=ucla&

DB Row: http://www.cstv.com/allaccess/player/06-oas-mediaplayer-ucla.html?content=http://mfile.akamai.com/26783/wmv/cstvcbs.download.akamai.com/8108/open/ucla/08-09/video/m-footbl/06jun/DB_Single_Leg_Single_Arm_Row.wmv&school=ucla&

DB Bicep Curls: http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl

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Tricep Pressdowns: http://www.bodybuilding.com/exercises/detail/view/name/triceps-pushdown

PHASE I TRAINING SCHEDULE

WEEK #1

MONDAY %/Reps/Wt %/Reps/Wt %/Reps/Wt %/Reps/WtHang Cleans 60x5 _____ 65x5_____ 65x5_____ 65x5_____Back Squat 50x10____ 60x10____ 60x10____ 60x10____Pull-up or Pulldowns x10____ x10____ x10____DB Lunge or DB Step-up x10____ x10____ x10____EZ Bar Bicep Curl x10____ x10____ x10____

WEDNESDAY %/Reps/Wt %/Reps/Wt %/Reps/Wt %/Reps/WtPush Press 60x5 _____ 65x5_____ 65x5_____ 65x5_____Bench Press 50x10____ 60x10____ 60x10____ 60x10____RDL 50x10____ 60x10____DB Shoulder Press 50x10____ 60x10____ 60x10____Leg Curls x10____ x10____

Tricep Extensions x10____ x10____ x10____

FRIDAY %/Reps/Wt %/Reps/Wt %/Reps/Wt %/Reps/WtHigh Pulls 60x5 _____ 75x5_____ 75x5_____Front Squat 50x10____ 60x8_____ 60x8_____ 60x8_____Incline Bench Press 50x10____ 60x10____ 60x10____ 60x10____

DB Row 50x10____ 60x10____ 60x10____ 60x10____DB Bicep Curls x10____ x10____ x10____Tricep Pressdowns x10____ x10____ x10____

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WEEK #2

MONDAY %/Reps/Wt %/Reps/Wt %/Reps/Wt %/Reps/WtHang Cleans 65x5 _____ 70x5_____ 70x5_____ 70x5_____Back Squat 50x10____ 65x10____ 65x10____ 65x10____Pull-up or Pulldowns x10____ x10____ x10____DB Lunge or DB Step-up x10____ x10____ x10____EZ Bar Bicep Curl x10____ x10____ x10____

WEDNESDAY %/Reps/Wt %/Reps/Wt %/Reps/Wt %/Reps/WtPush Press 65x5 _____ 72x5_____ 72x5_____ 72x5_____Bench Press 50x10____ 65x10____ 65x10____ 65x10____RDL 50x10____ 65x10____DB Shoulder Press 50x10____ 65x10____ 65x10____Leg Curls x10____ x10____Tricep Extensions x10____ x10____ x10____

FRIDAY %/Reps/Wt %/Reps/Wt %/Reps/Wt %/Reps/WtHigh Pulls 60x5 _____ 80x5_____ 80x5_____Front Squat 50x10____ 65x8_____ 65x8_____ 65x8_____Incline Bench Press 50x10____ 65x10____ 65x10____ 65x10____DB Row 50x10____ 65x10____ 65x10____ 65x10____

DB Bicep Curls x10____ x10____ x10____Tricep Pressdowns x10____ x10____ x10____

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WEEK #3

MONDAY %/Reps/Wt %/Reps/Wt %/Reps/Wt %/Reps/WtHang Cleans 65x5 _____ 76x5_____ 76x5_____ 76x5_____Back Squat 50x8_____ 70x8_____ 70x8_____ 70x8_____Pull-up or Pulldowns x8_____ x8_____ x8_____DB Lunge or DB Step-up x10____ x10____ x10_____EZ Bar Bicep Curl x10____ x10____ x10____

WEDNESDAY %/Reps/Wt %/Reps/Wt %/Reps/Wt %/Reps/WtPush Press 60x5 _____ 65x5_____ 65x5_____ 65x5_____Bench Press 50x8_____ 70x8_____ 70x8_____ 70x8_____RDL 50x8_____ 70x8_____DB Shoulder Press 50x8_____ 70x8_____ 70x8_____Leg Curls x10____ x10____Tricep Extensions x10____ x10____ x10____

FRIDAY %/Reps/Wt %/Reps/Wt %/Reps/Wt %/Reps/WtHigh Pulls 60x5 _____ 85x5_____ 85x5_____Front Squat 50x8_____ 70x8_____ 70x8_____ 70x8_____Incline Bench Press 50x8_____ 70x8_____ 70x8_____ 70x8_____DB Row 50x8_____ 70x8_____ 70x8_____ 70x8_____

DB Bicep Curls x10____ x10____ x10____Tricep Pressdowns x10____ x10____ x10____

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HIRAM COLLEGE TERRIERS FOOTBALLSPEED AGILITY CONDITIONING

SUMMER PROGRAM

WEEK 1MONDAYDYNAMIC WARM-UP

FORWARD JOG 1 X 20 YDS FORWARD LUNGE & TWIST 1 X 10 YDS BACKWARD LUNGE & TWIST 1 X 10 YDS HI KNEE 1 X 20 YDS BUTTKICK 1 X 20 YDS CARIOCA 2 X 20 YDS BACKWARD RUN 1 X 20 YDS

PERFORM TERRIER STRETCH ROUTINECONDITIONING/AGILITY

FARTLEK 5 LAPS OF 100 YDS (STRIDE THRU GOAL LINES) WALK ACROSS WIDTH 5 MINUTE COOLDOWN OF TOTAL BODY STRETCHING.

REHYDRATION / RECOVERY WITH CARBOHYDRATE AND PROTEIN WITHIN 5 MINUTES OF COMPLETING WORKOUT! (EX. 20 OUNCE SPORT DRINK & 20 GRAMS PROTEIN)

WEDNESDAYDYNAMIC WARM-UP

LATERAL JACKS 20 YDS X 2 WALKING HI KNEE HUG 1 X 20 YDS A SKIP 1 X 20 YDS BACKWARD OPEN HIP SKIP 1 X 20 YDS SHUFFLE 2 X 20 YDS

PERFORM TERRIER STRETCH ROUTINEPLYOMETRICS

SKI HOPS FORWARD 2 X 10 YDS VERTICAL JUMP 2 HANDS OVERHEAD 1 X 4 BROAD JUMP 1 X 4

CONDITIONING/AGILITY 4 CONE DRILL X 3

o BOX DRILL X 2o T DRILL X 1

10 YARD SPRINTS X 4 / USE STANDING 2 POINT STANCE / REST 50 SECS BETWEEN REPS 5 MINUTE COOLDOWN OF TOTAL BODY STRETCHING.

REHYDRATION / RECOVERY WITH CARBOHYDRATE AND PROTEIN WITHIN 5 MINUTES OF

COMPLETING WORKOUT! (EX. 20 OUNCE SPORT DRINK & 20 GRAMS PROTEIN)

FRIDAYDYNAMIC WARM-UP

BACKWARD JOG 1 X 20 YDS COWBOY WALK 1 X 20 YDS FAST HIGH KNEES 1 X 10 YDS / STRIDE 10 YDS FAST BUTTKICKS 1 X 10 YDS / STRIDE 10 YDS TAPIOCA 2 X 20 YDS

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B SKIP 1 X 20 YDS C SKIP FOR HEIGHT 1 X 20 YDS

PERFORM TERRIER STRETCH ROUTINEPLYOMETRICS

SKI HOPS BACKWARDS 2 X 10 YDS VERTICAL JUMP 1 HAND 2 X 4

BROAD JUMP 2 X 3CONDITIONING/AGILITY

FARTLEK 4 LAPS OF120 YDS (STRIDE THRUBOTH END ZONES) WALK ACROSS WIDTH 5 MINUTE COOLDOWN OF TOTAL BODY STRETCHING.

REHYDRATION / RECOVERY WITH CARBOHYDRATE AND PROTEIN WITHIN 5 MINUTES OF COMPLETING WORKOUT! (EX. 20 OUNCE SPORT DRINK & 20 GRAMS PROTEIN)

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HIRAM COLLEGE TERRIERS FOOTBALLSPEED AGILITY CONDITIONING

SUMMER PROGRAM

WEEK 2MONDAYLIFTDYNAMIC WARM-UP

FORWARD JOG 1 X 20 YDS FORWARD LUNGE & TWIST 1 X 10 YDS BACKWARD LUNGE & TWIST 1 X 10 YDS HI KNEE 1 X 20 YDS BUTTKICK 1 X 20 YDS CARIOCA 2 X 20 YDS BACKWARD RUN 1 X 20 YDS

PERFORM TERRIER STRETCH ROUTINECONDITIONING/AGILITY FARTLEK 6 LAPS OF 100 YDS (STRIDE THRU GOAL LINES) WALK ACROSS WIDTH 5 MINUTE COOLDOWN OF TOTAL BODY STRETCHING.

REHYDRATION / RECOVERY WITH CARBOHYDRATE AND PROTEIN WITHIN 5 MINUTES OF COMPLETING WORKOUT! (EX. 20 OUNCE SPORT DRINK & 20 GRAMS PROTEIN)

WEDNESDAY / AFTER LIFTINGLIFTDYNAMIC WARM-UP

LATERAL JACKS 20 YDS X 2 WALKING HI KNEE HUG 1 X 20 YDS A SKIP 1 X 20 YDS BACKWARD OPEN HIP SKIP 1 X 20 YDS SHUFFLE 2 X 20 YDS

PERFORM TERRIER STRETCH ROUTINEPLYOMETRICS

SKI HOPS FORWARD 2 X 10 YDS VERTICAL JUMP 2 HANDS OVERHEAD 1 X 5 BROAD JUMP 1 X 5

CONDITIONING/AGILITY 4 CONE DRILL X 4

o BOX DRILL X 2o T DRILL X 2

10 YD SPRINT X 6 / 2 POINT STANCE / REST 50 SECS BETWEEN EACH REP

5 MINUTE COOLDOWN OF TOTAL BODY STRETCHING.REHYDRATION / RECOVERY WITH CARBOHYDRATE AND PROTEIN WITHIN 5 MINUTES OF COMPLETING WORKOUT! (EX. 20 OUNCE SPORT DRINK & 20 GRAMS PROTEIN)

FRIDAYLIFTDYNAMIC WARM-UP

BACKWARD JOG 1 X 20 YDS COWBOY WALK 1 X 20 YDS

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FAST HIGH KNEES 1 X 10 YDS / STRIDE 10 YDS FAST BUTTKICKS 1 X 10 YDS / STRIDE 10 YDS TAPIOCA 2 X 20 YDS B SKIP 1 X 20 YDS C SKIP FOR HEIGHT 1 X 20 YDS

PERFORM TERRIER STRETCH ROUTINE

PLYOMETRICS SKI HOPS BACKWARDS 2 X 10 YDS VERTICAL JUMP 1 HAND 2 X 4 BROAD JUMP 2 X 4

CONDITIONING/AGILITY FARTLEK 5 LAPS OF120 YDS (STRIDE THRUBOTH END ZONES) WALK ACROSS WIDTH 5 MINUTE COOLDOWN OF TOTAL BODY STRETCHING.

REHYDRATION / RECOVERY WITH CARBOHYDRATE AND PROTEIN WITHIN 5 MINUTES OF COMPLETING WORKOUT! (EX. 20 OUNCE SPORT DRINK & 20 GRAMS PROTEIN)

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HIRAM COLLEGE TERRIERS FOOTBALL

SPEED AGILITY CONDITIONINGSUMMER PROGRAM

WEEK 3MONDAYLIFTDYNAMIC WARM-UP

FORWARD JOG 1 X 20 YDS FORWARD LUNGE & TWIST 1 X 10 YDS BACKWARD LUNGE & TWIST 1 X 10 YDS HI KNEE 1 X 20 YDS BUTTKICK 1 X 20 YDS

CARIOCA 2 X 20 YDS BACKWARD RUN 1 X 20 YDSPERFORM TERRIER STRETCH ROUTINECONDITIONING/AGILITY

FARTLEK 7 LAPS OF 100 YDS (STRIDE THRU GOAL LINES) WALK ACROSS WIDTH 5 MINUTE COOLDOWN OF TOTAL BODY STRETCHING.

REHYDRATION / RECOVERY WITH CARBOHYDRATE AND PROTEIN WITHIN 5 MINUTES OF COMPLETING WORKOUT! (EX. 20 OUNCE SPORT DRINK & 20 GRAMS PROTEIN)

WEDNESDAYLIFTDYNAMIC WARM-UP

LATERAL JACKS 20 YDS X 2 WALKING HI KNEE HUG 1 X 20 YDS A SKIP 1 X 20 YDS BACKWARD OPEN HIP SKIP 1 X 20 YDS SHUFFLE 2 X 20 YDS

PERFORM TERRIER STRETCH ROUTINEPLYOMETRICS

SKI HOPS FORWARD 2 X 15 YDS VERTICAL JUMP 2 HANDS OVERHEAD 2 X 3 BROAD JUMP 2 X 3

CONDITIONING/AGILITY 60 YARD SHUTTLE X 3 / REST 1 MINUTE BETWEEN EACH REP 10 YARD SPRINTS X 4 / 2 POINT STANCE / REST 40 SECS

20 YD SPRINTS X 3 / USE FOOTBALL POSITION STANCE / REST 60 SECS 5 MINUTE COOLDOWN OF TOTAL BODY STRETCHING.

REHYDRATION / RECOVERY WITH CARBOHYDRATE AND PROTEIN WITHIN 5 MINUTES OF COMPLETING WORKOUT! (EX. 20 OUNCE SPORT DRINK & 20 GRAMS PROTEIN)

FRIDAYLIFTDYNAMIC WARM-UP

BACKWARD JOG 1 X 20 YDS

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COWBOY WALK 1 X 20 YDS FAST HIGH KNEES 1 X 10 YDS / STRIDE 10 YDS FAST BUTTKICKS 1 X 10 YDS / STRIDE 10 YDS TAPIOCA 2 X 20 YDS B SKIP 1 X 20 YDS C SKIP FOR HEIGHT 1 X 20 YDS

PERFORM TERRIER STRETCH ROUTINEPLYOMETRICS

SKI HOPS BACKWARDS 2 X 15 YDS VERTICAL JUMP 1 HAND 2 X 5 BROAD JUMP 2 X 4

CONDITIONING/AGILITY FARTLEK 6 LAPS120 YDS (STRIDE THRUBOTH END ZONES) WALK ACROSS WIDTH 5 MINUTE COOLDOWN OF TOTAL BODY STRETCHING.

REHYDRATION / RECOVERY WITH CARBOHYDRATE AND PROTEIN WITHIN 5 MINUTES OF COMPLETING WORKOUT! (EX. 20 OUNCE SPORT DRINK & 20 GRAMS PROTEIN)

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Nutrition and RecoveryYOUR ARE WHAT YOU EAT!

Proper nutrition is an important consideration for athletes who seek tomaximize their performance. No diet directly increases strength, power, orendurance, but an adequate diet allows athletes to train and compete to the bestof their ability.

I am currently working on a diet manual that will also be posted to theblogspot. This is extremely important and some suggestions are given in thenutritional section. It will assist you in your daily nutritional planning.

Rest and RecoveryWork hard, but understand that you must allow your body a rest and

recovery period. I am asking you to lift on three non-consecutive days. On thethree days you lift, I expect you to work brutally hard, and then allow your bodythe proper recovery and growth period. Believe it or not your muscles grow whenyou sleep so make sure that you are getting the proper amount of sleep everynight as well. Over training can have an adverse effect on muscles.

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8/6/2019 2011 Summer Strength

28/28