MacMurray Football Off Season Workouts

MacMurray College Football

MAC POWER

OFF-SEASON CONDITIONING MANUAL

YEAR ROUND CONDITIONING PYRAMID

FOUNDATION

PEAK

HYPERTROPHY (SIZE) PHASE MAY

MTThF WORKOUTS UPPER/LOWER SPLIT

HIGH VOLUME/LOW INTENSITY 5 sets of 8-12/50-70% of 1RM

STRENGTH PHASE JUNE

MTThF WORKOUTS OLY/PWR LIFT SPLIT MED VOL/HIGH INT

4 sets of 6-5/75-85% 1RM

SPEED JULY

MTThF SAQ & OLY/PREHAB & PWR

LOW VOL/HIGHEST INT 3 sets of 3 @ 90-95%

NUTRITION

General Nutritional Guidelines 1. Drink lots of water drink 10-12 8 ounce glasses of water a day. Avoid soda, and limit fruit juice. Water flushes out the body of toxins, provides a feeling of being full so you

don't eat as much, and might speed up the metabolism causing you to burn more calories. 2. Do not skip a meal each meal should have a protein component and a carbohydrate component from fruits or vegetables. 3. Eat breakfast this provides a consistent amount of energy for the body sparing muscle mass frombeing burned for energy. 4. Eat smaller, more frequent meals eat 4-5 small-medium meals a day. Eat three meals to the point of being satisfied - NOT full. Then supplement with two small meals spaced in between the regular three meals.

What Food To Eat Protein lean red meat, turkey, chicken (boost your protein intake when performing high intensity strength training)

Carbohydrates green and yellow veggies, fruits (boost your carbohydrate intake as your running volume increases)

Carbohydrate Table Best Carb Choice 2nd Best Carb Choice 2nd Best Carb Choice 3rd Best Carb Choice

Acorn Squach Black Beans

Butter Beans Cherries Cucumber or Pickles

Egg Noodles Eggplant Fettuccini Green Beans

Kidney Beans Lentils Mushrooms

Nectarines Onions Pears

Plums Split Peas

All-Bran Cereal Baked Beans

Bran Chex Brown or Wild Rice Cheerios

Cream of Wheat Multi-Grain Bread New Boiled Potatoes Oat Bran

Oatmeal Pita Bread Rye Bread

Special K Tortillas Unsweetened Fruit

Juice Sweet Potatoes Whole Grain Bread

Apples Banana Cake

Bananas Cornmeal Grapes

Green Peas Macaroni Oatmeal Cookies Popcorn

Pound Cake Riasins Ravioli

Spaghetti Sweet Corn Wheat Crakers

Bakes Russet Potatoes Candy

Cartoon Cereal Doughnuts French Bread

French Fries Golden Grahams Grapenuts Hashbrowns

Mashed Potatoes Melba Toast Puffed Rice

Refried Beans Sweetned Drinks soda, Snapple

Total Cereal White Bread White Rice

Fats nuts and seeds (this is a gret source of Vitamin E and essential fats which are good for energy and producing hormones)

Fiber this is a type of carbohydrate that aids in digestion and provides a full feeling that will cause you to eat less.

Sources of grains and fiber: beans, peas, brown rice, whole corn, whole wheat, oats, All-Bran Cereal, Raisin Bran, Puffed Wheat Cereal, Shredded Wheat, peanuts, carrots,

sunflower seeds, cauliflower, pears, bananas, peaches, apples, oranges, dried figs, dried apricots, raisins, prunes.

What Foods To Avoid Avoid high quantities of white rice, pasta, and brea, potatoes

Fried foods French ries, burgers, fried fish and chicken, etc. High sugar foods candy and cakes Caffeine coke, chocolate, coffee (caffeine suppresses the appetite and dehydrates)

Tips for Losing Fat Weight Decrease your 'third choice' carbohydrate intake by 10-15%. Maintain your intake of

green and yellow vegetables and fruits and fiber Plan your meals. This will allow you to better control the quality of food you eat.

Eat your meals at approximately the same times of the day. Take a bottle of water and a snack with you if you know you will be away from easy

sources of food. Do not skip meals, especially breakfast. This will help keep you from overeating.

Eat high protein foods as a snack in the evening to help increase protein intake and decrease hunger. Great examples include: peanut butter sandwich and milk, egg whites,

protein shake

Trim excess fat and skin away from meat and poultry before cooking When at a restaurant, be aware of the size of the meal. Restaurants usually serve

oversized portions. One way of limiting the size of a meal is to share with a friend.

Tips for Gaining Muscle Weight Keep yourself hydrated carry a bottle of water with you to class. Eat more frequently (5-6 meals per day) don't stuff yourself at each meal (you'll only get fat). Spread your calories out during the day. Always eat breakfast even if it's not a complete breakfast, eat something healthy. Increase your protein intake through high protein snacks such as peanut butter

sandwiches, yogurt, egg whites, turnkey sandwich, milk, protein shakes, high protein energy bars.

Eat a high protein-late evening snack before bed. Keep the carbohydrate level low when eating at this time.

Supplement with a Whey Protein Shake for 2 of your 5-6 daily meals.

Supplementation According to an NCAA survey, approximately 60% of college age athletes are currently using nutritional supplements. Obviously, as coaches, we

want our athletes to perform at their peak and reach their potential. This

is what we want you to know before engaging in supplementation.

Fallacies of Supplementation athletes may focus more on the supplement than what is in their daily diet

supplements are NOT a substitute for proper eating and hydration

more is NOT better, and is almost always worse natural and safe are not the same thing

supplements are not well regulated and have no guarantee of positive or

negative effects

supplements can interact (negatively) with one another or with a prescription

medication

Most commonly used categories of muscle building supplements various versions of protein powders/weight gainer

amino acid supplements

creatine

Yohimbe

Chromium

Illegal and Banned Substances androstenedione

norandro

DHEA

Human Growth Hormone

HMB (hydroxy methylbutyrate)

GHB/GBL

Natural Supplementation Certain foods eaten as snacks in between meals will help you gain lean body mass.

Milk

fruit-mixed milk shakes (favorite fruit, milk, powdered milk and plain or vanilla yogurt)

peanut butter sandwiches

bananas

'nutrition bars' Power Bar, Balance, etc.

What you need to know about each muscle builder

Protein Powders you probably get enough protein in your diet already. Make sure your diet is balanced already and the mixture is not loaded with sugar.

Amino Acids very costly for the amount you get. Inefficient way of getting protein. Individual or partial group aminos can cause imbalance and upset stomach. You can get as

much protein in a 10 ounce glass of milk as a 10,000mg amino acid dose.

Creatine it has been proven to work for some but not all. Many of the short term effects have been eliminated if creatine is not overdosed (recommended: 1g/80lbs of body weight).

The jury is still out on long term effects of overdosing. Creatine is the last step in supplementation NOT the first.

DHEA, Andro, Norandro, HGH, GHB, GBL (along with, of course, steroids) are all banned by the NCAA due to negative effects. GHB and GBL are extremely dangerous.

HMB may be effective, but few studies have been perfomed and it is extremely expensive.

Yohimbe said to boost testosterone... does not. Can damage kidney and increase blood pressure.

Chromium has NO muscle building effect.

Thermogenic (Fat Burners) Ephedra or Ephedrine banned by NCAA. Central Nervous System stimulant that can be stressful on the heart especially in hot, humid conditions. Can also be labeled as: Ma Huang, epitonin or sida coridfolia

Caffine in herbal form may be listed as: guarana, mate and kola nut. In large doses, can cause dehydration.

Herbal Supplements The herbal supplement industry is huge and unregulated. Since unregulated, any claim to

effects can be made without serious testing being performed. Many are harmless and have absolutely no effect. Some, though, can cause allergic reactions and can interfere with

prescription medications.

Vitamin/Mineral Supplements Many athletes think that taking a vitamin/mineral supplement will correct poor dietary

habits. A bad diet with vitamin/minerals is a well supplemented bad diet. Again, a balanced diet must be achieved first. If an athlete wants to take a vitamin/mineral, it

should be taken everyday and should be a multivitamin/mineral supplement instead of individual vitamins.

Other things you need to know about Supplementing realize that what works for one person does not always work for another. Write down everything you eat for two weeks and HONESTLY appraise your dietary

habits Good or Bad? Educate yourself about nutrition know what and what not, how much, and when to eat and drink

Ask for expert advice immediately report any side effects in taking a new supplement

the person selling the supplement will probably tell you anything to get your money.

Effects of Alcohol on Performance Information obtained from article written by Aaron Shelly Director of Sports Performance and Nutrition at Texas Tech.

It has been estimated that the average American college student drinks more than 34 gallons of alcohol a year. Alcohol may provide as much as 20% of calories in the

diet of some drinkers. This section will take a look at some of the effects alcohol

can have on the performance of athletes.

Dehydration Alcohol is a powerful diurectic which can cause severe dehydration and electrolyte imbalances.

Severe dehydration can require several days to a full week to recover.

When dehydrated, an athlete is at greater risk for muscular injuries such as: cramps, muscle pulls and muscular strains.

Dehydration also contributes to decreased appetite and muscle wasting (losing muscle mass)

Loss of muscle mass results in decreases in strength.

Testosterone Binge drinking can dramatically decrease serum testosterone

Lowered testosterone can result in reduced: aggression, lean muscle mass, muscular recovery

Performance Alcohol use will also result in impaired reaction time and mental acuity for up to several days

Alcohol consumption will cause a decrease in hand-eye coordination

Alcohol interferes with lactic acid breakdown which results in increased soreness after breakdown

Fat Storage Alcohol has seven calories per gram (carbohydrate & protein = 4 calories/g; fat = 9 calories/g)

Alcohol is stored much like fat in the body

Alcohol destroys amino acids, the building block of muscle, and stores it as fat

Energy pathways are impaired and large amounts of lactic acid are produced resulting in fatigue, reduced recovery and post exercise soreness

Social Alcohol is a central nervous system depressant and can impair judgment which can lead to injured

Alcohol use has been associated with an increase homicides, suicides, fatal auto accidents and fights

Impaired judgment and decreased inhibition (ability to say NO) has resulted in numerous cases of date rape

DAILY WARM-UP

ALL DRILLS ARE PERFORMED FOR 2 SETS x 20yds

1. Form Walk

Walk lifting knee and toe parallel with ground. Use arms as running. Rise up toes of each step.

2. Shuffle Walk Lower hips. Step laterally and follow with back leg. Never bring feet closer than

shoulder width apart.

3. Form Skip Same as form walk but drive off the ground slightly and raise knee more

aggressively. This not skipping for height but a rhythmic skip.

4. Reverse Skip Skip backwards pulling heel to butt

5. Shuffle Shuffle keeping feet apart and hips low.

6. Backpedal 7. High Knees

8. Butt Kick

9. Lungewalk

Walking, step out and drop back knee to ground. Do not allow front knee to move past front toe. Step up and reach through with next step as stepping over a fence.

10. Reverse Lungewalk Same as Lungewalk but reverse.

11. Russian March

Walking forward, kick foot out in front of body with knee straight stretching hamstring.

12. Walking Toe Touch

Walking, reach down to one foot with both hands as opposite foot extend behind you high in the air.

FOOT LADDER DRILLS Design your ladder with at least 10 holes Each hole should be a 1 x 1 square.

SINGLE STEP Run through ladder one foot in each hole

DOUBLE STEP Run through ladder with 2 steps in ea hole

R

L

R

L

R

L

RL

RL

RL

RL

RL

RL

LEAD STEP Facing sideways, take two steps in each hole moving through the ladder laterally.

BUNNY HOPS Hop on two feet through ladder. Stay as close to the floor as possible.

R

L

R

L

R

L

R

L

R

L

R

L

FACING DIRECTION

RL

RL

RL

RL

RL

RL

SLALOM HOPS Hop through the ladder diagonally.

SINGLE LEG SLALOM HOPS Hop diagonally down the side of the ladder

RL

RL

RL

RL

RL

RL

RL

R

R

R

R

R

R

R

SINGLE LEG BUNNY HOPS Hop on one leg through each hold of the ladder.

SNAKE HOP Hop on two feet twisting through each rung of the ladder in an S shape.

R

R

R

R

R

R

R

LRL

R

L

RLR

LRL

R

L

RLR

LRL

R

L

RLR

L

ICKY SHUFFLE In a diagonal movement, take two steps in each hole, then one step outside the ladder Right foot outside the right side of the ladder and left foot outside the left side of the ladder.

R

R

R

R

R

L

R

L

L

L

R

L

L

L

L

R

L R

LINE DRILLS SKI HOPS On two feet, hop as quickly as possible across a line for 5yds. Get as many hops in as possible.

SINGLE LEG SKI HOPS Hop on one leg diagonally through the ladder.

RLRL

RLRL

RLRL

RLRL

RLRL

RLRL

RLRL

RLRL

RLRL

RLRL

RR

RR

RR

RR

RR

RR

RR

RR

RR

R

ALI SHUFFLE Standing feet together, step with foot in direction of movement down the line (to right, right foot 1st), then left foot. Feet move in a tapping motion.

SPLIT HOPS Start with feet splitting the line. Hop switching feet back and forth as you move down the line.

R

L

R

L

R

L

R

L

R

L

R

L

R

L

R

L

R

L

FACING DIRECTION

1

2

1

2

1

2

1

2

1

2

1

2

1

2

1

2

RL

RL

RL

RL

FACING DIRECTION

RL

RL

PLYO BOX ROUTINE Perform 2-5 sets of 10 of each exercise Box Landing Step on to a box 12 to 36 high. Step off and land a good athletic stance. A good athletic stance looks like a LBs pre-snap stance Hip, knee and ankle bend, flat back, head straight, and hands at pockets with elbows bent.

Jump to Box with Landing Jump to a box 12 to 36 high. Step off and make a good landing as in Box Landings. Reset and jump to next box and repeat.

Box to Box Rebounds Jump to a box 12 to 36 high. Hop off and rebound off the ground as quickly as possible. Repeat through boxes.

MEDICINE BALL ROUTINE Perform each exercise for 2-3 sets of 10

RUSSIAN TWISTS -Begin by putting ball at belly button height arms length away from body and behind your right or left hip. -Start by moving ball to the right or left. - Keep core tight and turn/rotate back foot to allow greater range of motion on exercise.

CHOPS -Start with ball overhead at arms length. -Stop the ball when it is between your feet. -Repeat

DIAGONAL CHOPS -Start with ball behind and above ear. -Move the ball diagonally across the body, ending near knee of opposite leg or foot. -Return with same pattern. -Rotate/turn back foot to increase effective range of exercise.

SINGLE LEG RUSSIAN TWIST -See Russian Twist exercise -Perform on one leg

SINGLE LEG RUSSIAN TWIST -See Russian Twist exercise -Perform on one leg

CORE ROUTINE

4 Way Bridges 2 sets x hold each for 20 seconds

Pointer 2 sets of 10 each arm/leg. On all fours, lift left arm and right leg to parallel to floor or higher and hold for 1-3 seconds. Then draw elbow and knee together and touch together and hold for 1-3 seconds.

Fire Hydrant 2 sets of 10 each leg On all fours, lift knee bent at 90 degrees to parallel with floor. Keep shoulders parallel to floor. Do not bend elbows.

Spidermans 2 sets of 20 to 40 In a push-up position, draw knee to elbow alternating legs. Keep head & neck in a neutral position.

Spider X 2 sets of 10 each In a push-up position, draw right knee to left elbow alternate legs so left knee touches right elbow. Keep head & neck in a neutral position.

Spider Twist 2 sets of 10 In a push-up position, draw right knee to right elbow, then draw right knee across body to left elbow, then right knee back to right elbow and return to push-up position. Alternate legs. Keep head & neck in a neutral position.

MOBILITY ROUTINE Perform 2 to 5 sets of each exercise PVC Overhead Squat With a wood dowel, PVC Pipe or light barbell, take a wide grip with elbows locked and pressed above the head. Squat, keeping the knees tracking in line with toes and behind the toes. Keep head up, back flat and bar just behind the head. Squat and hold as deep as possible.

Hurdle Walk With hurdles set at mid-thigh to hip height, walk over a series of 5 to 10 hurdles. Focus on knee height and clearance of the foot without twisting or turning the leg.

Hurdle Skip Going sideways through a series of 5 to 10 hurdles set at hip height, skip sideways focusing in knee height and foot clearance.

Hurdle Unders Going sideways through a series of 5 to 10 hurdles set at hip height, skip sideways focusing in knee height and foot clearance.

CONVERSION CHARTS

How to use the conversion chart: The conversion charts are used to estimate the amount of weight you are going to use for each weight training set. Please note that a series of charts are provided that represent all the rep progressions used in the design of the program. The use of these charts requires that you gain a fairly accurate indication of your strength levels in each lift. If you do not have an idea of what your max is for a certain lift, you should shoot for a lower maximum weight until you can prove to yourself that you can handle a heavier maximum weight. Then begin to progress for that weight. As you get stronger, you will be able to complete more reps with the prescribed weight. At that point, bump up to the next higher maximum weight level. See the example of the chart below...

3 sets of 10

MAX 100 110 120 130 140 150 160 170 180 190

Set 1 65 70 80 85 90 100 105 110 115 125

Set 2 70 75 85 90 100 105 110 120 125 135

Set 3 75 85 90 90 105 115 120 130 135 145

As an example, you feel your best effort in the Clean is 170 lbs. Simply use the three weight amounts indicated on the chart that correspond with your 170 max. In this example, the amounts used for each set would be: 110 for the 1st set, 120 for the 2nd set, and 130 for the 3rd set. If fewer sets are prescribed that what the chart indicates, use the heavier two or last sets on the chart. An example would be an exercise calling for 2 sets of 10. Assuming the same max of 170 pounds, the 1st set would be performed with 120 pounds and the 2nd with 130.

REPS 100 110 120 130 140 150 160 170 180 190

2 95 105 115 125 135 145 150 160 170 180

3 90 100 110 120 130 140 145 155 165 175

4 90 95 105 115 125 135 140 150 160 170

5 85 95 105 110 120 130 140 145 155 160

6 85 95 100 110 120 125 135 145 150 160

7 85 90 100 110 115 125 135 140 150 160

8 80 90 95 105 115 120 130 140 145 155

9 80 85 95 100 110 115 125 135 140 150

10 75 85 90 100 105 115 120 130 135 145

REPS 200 210 220 230 240 250 260 270 280 290

2 190 200 210 220 230 240 245 255 265 275

3 185 195 200 210 220 230 240 250 260 265

4 175 185 195 205 210 220 230 240 250 255

5 175 180 190 200 210 215 225 235 240 250

6 170 175 185 195 205 210 220 230 235 245

7 165 175 185 190 200 210 215 225 230 240

8 160 170 180 185 195 205 210 220 225 235

9 155 165 170 180 185 195 205 210 220 225

10 150 160 165 175 180 190 200 205 215 220

REPS 300 310 320 330 340 350 360 370 380 390

2 285 295 305 315 325 335 340 350 360 370

3 275 285 295 305 315 320 330 340 350 360

4 265 275 285 290 300 310 320 325 335 345

5 260 270 275 285 295 305 310 320 330 335

6 255 260 270 280 285 295 305 315 320 330

7 250 255 265 275 280 290 300 305 315 325

8 245 250 260 265 275 285 290 300 310 315

9 235 240 250 255 265 275 280 290 295 305

10 230 235 245 250 260 265 275 280 290 295

REPS 400 410 420 430 440 450 460 470 480 490

2 380 390 400 410 420 430 435 445 455 465

3 370 375 385 395 405 415 425 430 440 450

4 355 365 370 380 390 395 405 415 425 435

5 345 355 365 370 380 390 400 405 415 425

6 340 345 355 365 370 380 390 395 405 415

7 330 340 350 355 365 375 380 390 400 405

8 325 330 340 350 355 360 375 380 390 395

9 310 320 330 335 345 355 360 365 375 380

10 305 310 320 325 335 345 350 355 365 370

REPS 500 510 520 530 540 550 560 570 580 590

2 475 485 495 505 515 525 535 545 555 565

3 460 470 480 490 500 510 520 530 540 550

4 445 450 460 470 480 490 500 510 520 530

5 435 440 450 460 470 480 490 500 510 520

6 425 430 440 450 460 470 480 490 500 510

7 415 425 430 440 450 460 470 480 490 500

8 405 415 420 430 440 450 460 470 480 490

9 390 400 405 415 425 435 445 455 465 475

10 380 390 395 405 415 425 435 445 455 465

1 RM CHART

SET 100 110 120 130 140 150 160 170 180 190

1 50 55 60 65 70 75 80 85 90 95

2 55 60 65 70 75 85 90 95 100 105

3 55 60 65 70 75 85 90 95 100 105

4 60 65 70 80 85 90 95 100 110 115

5 60 65 70 80 85 90 95 100 110 115

SET 200 210 220 230 240 250 260 270 280 290

1 100 105 110 115 120 125 130 135 140 145

2 110 115 120 125 130 140 145 150 155 160

3 110 115 120 125 130 140 145 150 155 160

4 120 125 130 140 145 150 155 160 170 175

5 120 125 130 140 145 150 155 160 170 175

SET 300 310 320 330 340 350 360 370 380 390

1 150 155 160 165 170 175 180 185 190 195

2 165 170 175 180 185 195 200 205 210 215

3 165 170 175 180 185 195 200 205 210 215

4 180 185 190 200 205 210 215 220 230 235

5 180 185 190 200 205 210 215 220 230 235

SET 400 410 420 430 440 450 460 470 480 490

1 200 205 210 215 220 225 230 235 240 245

2 220 225 230 235 240 245 255 255 265 270

3 220 225 230 235 240 245 255 255 265 270

4 240 245 250 260 265 270 275 280 290 295

5 240 245 250 260 265 270 275 280 290 295

SET 500 510 520 530 540 550 560 570 580 590

1 250 255 260 265 270 275 280 285 290 295

2 275 280 285 290 300 305 310 315 320 325

3 275 280 285 290 300 305 310 315 320 325

4 300 305 310 320 325 330 335 340 350 355

5 300 305 310 320 325 330 335 340 350 355

SET 600 610 620 630 640 650 660 670 680 690

1 300 305 310 315 320 325 330 335 340 345

2 330 335 340 345 350 355 360 370 375 380

3 330 335 340 345 350 355 360 370 375 380

4 360 365 370 380 385 390 395 400 410 415

5 360 365 370 380 385 390 395 400 410 415

For 2 x 12 use sets 4-5 For 3 x 12 use sets 3-5 For 4 x 12 use sets 2-4

5 x 12 CHART

SET 100 110 120 130 140 150 160 170 180 190

1 50 55 60 65 70 75 80 85 90 95

2 55 60 65 70 75 80 85 90 95 100

3 60 65 70 80 85 90 95 100 110 115

4 65 70 80 85 90 100 105 110 115 125

5 70 75 85 90 100 105 110 120 125 135

SET 200 210 220 230 240 250 260 270 280 290

1 100 105 110 115 120 125 130 135 140 145

2 110 115 120 125 130 140 145 150 155 160

3 120 125 130 140 145 150 155 160 170 175

4 130 135 145 150 155 165 170 175 180 190

5 140 145 155 160 170 175 180 190 195 205

SET 300 310 320 330 340 350 360 370 380 390

1 150 155 160 165 170 175 180 185 190 195

2 165 170 175 180 185 195 200 205 210 215

3 180 185 190 200 205 210 215 220 230 235

4 195 200 210 215 220 230 235 240 245 255

5 210 215 225 230 240 245 250 260 265 275

SET 400 410 420 430 440 450 460 470 480 490

1 200 205 210 215 220 225 230 235 240 245

2 220 225 230 235 240 250 255 260 265 270

3 240 245 250 260 265 270 275 280 290 295

4 260 265 270 280 285 295 300 305 310 320

5 280 280 295 300 310 315 320 330 335 345

SET 500 510 520 530 540 550 560 570 580 590

1 250 255 260 265 270 275 280 285 290 295

2 275 280 285 290 295 300 310 315 320 325

3 300 305 310 320 325 330 335 340 350 355

4 325 330 340 345 350 360 365 370 375 385

5 350 355 365 370 380 385 390 400 405 415

SET 600 610 620 630 640 650 660 670 680 690

1 300 305 310 315 320 325 330 335 340 345

2 330 335 340 345 350 360 365 370 375 380

3 360 365 370 380 385 390 395 400 410 415

4 390 395 405 410 415 425 430 435 440 450

5 420 425 435 440 450 455 460 470 475 485


5 x 10 CHART

SET 100 110 120 130 140 150 160 170 180 190

1 55 60 65 70 75 80 85 90 95 100

2 60 65 70 75 85 90 95 100 110 115

3 65 70 75 80 90 95 100 105 115 120

4 70 75 80 90 95 100 110 115 120 130

5 75 80 90 95 100 110 115 125 120 140

SET 200 210 220 230 240 250 260 270 280 290

1 110 115 120 125 130 140 145 150 155 160

2 120 125 130 140 145 150 155 160 170 175

3 125 130 140 145 150 160 165 170 175 185

4 135 145 150 155 165 170 175 185 190 195

5 145 155 160 170 175 185 190 195 205 210

SET 300 310 320 330 340 350 360 370 380 390

1 165 170 175 180 185 195 200 205 210 215

2 180 185 190 200 205 210 215 225 230 235

3 190 195 200 210 215 220 225 235 240 245

4 205 210 220 225 230 240 245 250 260 265

5 220 225 235 240 250 255 265 270 275 285

SET 400 410 420 430 440 450 460 470 480 490

1 220 225 230 235 240 250 255 260 265 270

2 240 245 250 255 265 270 275 280 290 300

3 260 265 270 275 285 290 295 300 310 320

4 270 280 285 290 300 305 315 320 325 335

5 290 300 305 315 320 330 335 345 350 360

SET 500 510 520 530 540 550 560 570 580 590

1 275 280 285 290 295 300 310 315 320 325

2 300 305 315 320 325 330 335 340 350 355

3 315 320 330 335 340 345 355 360 365 370

4 340 345 355 360 365 375 380 390 395 400

5 365 370 380 385 395 400 410 415 425 430

SET 600 610 620 630 640 650 660 670 680 690

1 330 335 340 345 350 360 365 370 375 380

2 360 365 370 375 385 390 395 400 405 415

3 380 385 390 395 405 410 415 420 430 435

4 410 415 420 430 435 440 450 455 460 470

5 440 445 455 460 465 475 480 490 495 505


5 x 8 CHART

SET 100 110 120 130 140 150 160 170 180 190

1 65 70 75 80 90 95 100 105 115 120

2 70 75 80 90 95 100 110 115 120 130

3 75 80 90 95 100 110 115 125 120 140

4 80 90 100 105 115 125 130 140 150 155

SET 200 210 220 230 240 250 260 270 280 290

1 135 145 150 155 165 170 175 185 190 195

2 140 150 155 165 170 180 185 190 200 205

3 145 155 160 170 175 185 190 195 205 210

4 160 170 180 190 195 205 215 220 230 240

SET 300 310 320 330 340 350 360 370 380 390

1 205 210 220 225 230 240 245 250 260 265

2 215 220 225 235 240 250 255 265 270 275

3 220 225 235 240 250 255 265 270 275 285

4 245 255 260 270 280 285 295 305 310 320

SET 400 410 420 430 440 450 460 470 480 490

1 270 280 285 290 300 305 315 320 325 335

2 285 290 300 305 310 320 325 335 340 350

3 290 300 305 315 320 330 335 345 350 360

4 330 335 345 355 360 370 375 385 395 400

SET 500 510 520 530 540 550 560 570 580 590

1 340 345 355 360 365 375 380 390 395 400

2 355 360 370 375 385 390 400 405 410 420

3 365 370 380 385 395 400 410 415 425 430

4 410 420 425 435 445 450 460 465 475 485

SET 600 610 620 630 640 650 660 670 680 690

1 410 415 420 430 435 440 450 455 460 470

2 425 435 440 445 455 460 470 475 485 490

3 440 445 455 460 465 475 480 490 495 505

4 490 500 510 515 525 535 540 550 560 565

For 3 x 6 use sets 2-4

4 x 6 CHART

SET 100 110 120 130 140 150 160 170 180 190

1 70 75 80 90 95 100 110 115 120 130

2 75 85 90 100 105 115 120 130 135 145

3 80 85 95 100 110 115 125 135 140 150

4 85 95 100 110 120 130 135 145 155 160

SET 200 210 220 230 240 250 260 270 280 290

1 135 145 150 155 165 170 175 185 190 195

2 150 160 165 175 180 190 195 205 210 220

3 155 165 170 180 185 195 205 210 220 225

4 170 180 185 195 205 215 220 230 240 245

SET 300 310 320 330 340 350 360 370 380 390

1 205 210 220 225 230 240 245 250 260 265

2 225 235 240 250 255 265 270 280 285 295

3 235 240 250 255 265 275 280 290 295 305

4 255 265 270 280 290 300 305 315 325 330

SET 400 410 420 430 440 450 460 470 480 490

1 280 285 295 300 310 315 320 330 335 345

2 300 310 315 325 330 340 345 355 360 370

3 310 320 330 335 345 350 360 365 375 380

4 340 350 355 365 375 385 390 400 410 415

SET 500 510 520 530 540 550 560 570 580 590

1 350 355 365 370 380 385 390 400 405 415

2 375 385 390 400 405 415 420 430 435 445

3 390 400 405 415 420 430 435 445 450 460

4 425 435 440 450 460 470 475 485 495 500

SET 600 610 620 630 640 650 660 670 680 690

1 420 425 435 440 450 455 460 470 475 485

2 450 460 465 475 480 490 495 505 510 520

3 470 475 485 490 500 505 515 525 530 540

4 510 520 425 535 545 555 560 570 580 585

For 3 x 5 use sets 2-4

4 x 5 CHART

Rest 1 minute between all sets and 2 minutes between exercises

MONDAYEXERCISES SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST

Deadlift 5 x 12 5 x 10 5 x 10 5 x 8

Up Right Row 5 x 12 5 x 10 5 x 10 5 x 8

Pulldowns (UHG) 5 x 12 5 x 10 5 x 10 5 x 8

GH Raise Base 20 Base 22 Base 24 Base 24

One Arm DB Row 5 x 12 ea 5 x 10 ea 5 x 10 ea 5 x 8 ea

BB Shrugs 3 x 12 3 x 10 3 x 10 3 x 10

Leg Curls 2 x 12 2 x 10 2 x 10 2 x 8

Bicep Choice 3 x 12 3 x 10 3 x 10 3 x 10

TUESDAYEXERCISES SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST

OH Squat 2 x 10 2 x 10 2 x 10 2 x 10

Bench Press 5 x 12 5 x 10 5 x 10 5 x 8

Front Squat 5 x 12 5 x 10 5 x 10 5 x 8

CG Military Press 5 x 12 5 x 10 5 x 10 5 x 8

Close Grip Bench 5 x 12 5 x 10 5 x 10 5 x 8

S.L. Squat 3 x 12 ea 3 x 10 ea 3 x 10 ea 3 x 8 ea

Tricep Choice 3 x 12 3 x 10 3 x 10 3 x 8

THURSDAYEXERCISES SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST

DB Up Right Row 5 x 12 5 x 10 5 x 10 5 x 8

Pulldowns (OHG) 5 x 12 5 x 10 5 x 10 5 x 8

Good Mornings 3 x 12 3 x 10 3 x 10 3 x 8

BB Row 5 x 12 5 x 10 5 x 10 5 x 8

DB Shrugs 3 x 12 3 x 10 3 x 10 3 x 8


Leg Curls 2 x 12 2 x 10 2 x 10 2 x 8

Wrist Curls 2 x 12 2 x 12 2 x 12 2 x 12

FRIDAYEXERCISES SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST

OH Squat 2 x 10 2 x 10 2 x 10 2 x 10

Incline Bench 5 x 12 5 x 10 5 x 10 5 x 8

Squat 5 x 12 5 x 10 5 x 10 5 x 8

DB Military 5 x 12 5 x 10 5 x 10 5 x 8

Dips (weighted) 3 x 12 3 x 10 3 x 10 3 x 8

Lunge Choice 3 x 12 ea 3 x 10 ea 3 x 10 ea 3 x 8 ea

NG DB Bench 3 x 12 3 x 10 3 x 10 3 x 8


WEEK 4

WEEK 4

WEEK 4

WEEK 4

OFF-SEASON - SIZE

WEEK 1 WEEK 2 WEEK 3




Rest 1.5 minutes between all sets and 3 minutes between exercises

MONDAYEXERCISES SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST

Complete Daily Warm-Up, Foot Ladder, Plyo Box and Medicine Ball Routine

Hang Clean 4 x 6 4 x 6 4 x 5 4 x 5RDL 4 x 6 4 x 6 4 x 5 4 x 5

Pull-Ups (weighted) 4 x 6 4 x 6 4 x 5 4 x 5

DB Row 4 x 6 ea 4 x 6 ea 4 x 5 ea 4 x 5 ea

GH Raise Base 26 Base 28 Base 30 Base 30

BB Shrugs 3 x 6 3 x 6 3 x 6 3 x 6


TUESDAYEXERCISES SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST

Complete Core & Mobility Routine

Bench Press 4 x 6 4 x 5

Towel Bench 4 x 6 4 x 5Front Squat 4 x 6 4 x 6 4 x 5 4 x 5

Military Press 4 x 6 4 x 6 4 x 5 4 x 5

Close Grip Bench 3 x 6 3 x 6 3 x 6 3 x 6

S.L. Box Squat 3 x 6 ea 3 x 6 ea 3 x 5 ea 3 x 5 ea


THURSDAYEXERCISES SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST

Complete Daily Warm-Up, Line Drills, Plyo Box and Medicine Ball Routine

High Pulls 4 x 6 4 x 6 4 x 5 4 x 5

Deadlift 4 x 6 4 x 5Rack Deadlift 4 x 6 4 x 5

Pull-Ups (UHG) 4 x 6 4 x 6 4 x 5 4 x 5

Partner GHR Base 16 Base 18 Base 20 Base 20

BB Row 3 x 6 3 x 6 3 x 6 3 x 6

DB Shrugs 3 x 6 3 x 6 3 x 6 3 x 6


FRIDAYEXERCISES SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST

Complete Core & Mobility Routine

Incline Bench 4 x 6 4 x 6 4 x 5 4 x 5

Squat 4 x 6 4 x 5

Box Squat 4 x 6 4 x 5

DB Military 4 x 6 4 x 6 4 x 5 4 x 5

S.L. Squat Variation 4 x 6 ea 4 x 6 ea 4 x 6 ea 4 x 6 ea

Dips (weighted) 3 x 6 3 x 6

NG DB Bench 3 x 6 3 x 6

Lunge Choice 3 x 6 ea 3 x 6 ea 3 x 6 ea 3 x 6 ea


WEEK 8

WEEK 8

WEEK 8

WEEK 8

OFF-SEASON - STRENGTH





FLEXIBILITY ROUTINE

Following your workout, complete each of these stretches holding each stretch for 10-20 seconds each.

123456789101112131415161718-118-219

MacMurray Football Off Season Workouts

Documents