Reddie Summer Lifting Program
Reddie Summer Lifting Program
Spring Maxes
225 Reps Clean 225 Reps Clean
18 265 4 285
16 285 11 270
15 275 8 265
9 255 14 265
7 225 11 265
5 300 1 275
12 275 2 250
5 275 20 245
12 245 29 275
17 275 8 275
3 185 12 255
26 335 14 275
20 265 26 DNL
17 245 12 DNL
7 DNL 12 245
10 300 13 260
10 260 14 285
24 315 15 300
21 275 11 275
22 265 8 275
12 315 29 315
9 255 DNL DNL
17 300 12 245
11 290 16 285
15 315 8 250
4 250 19 315
DNL 265 17 250
6 250 15 225
15 250 33 295
13 275 17 315
12 245 6 225
29 275 18 300
17 245 20 250
12 225 DNL DNL
16 300 16 285
11 255 10 245
9 250 26 315
18 335 16 300
6 275 11 245
30 335 11 265
9 235 10 245
17 265 12 260
3 245 20 310
22 305 5 DNL
Austin Bennett
Tyler Barnes
Name Name
Ugo Amadi
Mercardo Anderson
Michael Benton-Ferguson
Andrew Black
Will Brogdon
Malik Brown
Tonda Bullock
Chris Leaks
Jacoby Lewis
Chase Lodree
Mike Maher
Javeon Manos
Cody Mikell
Byron Miller
Micah Cooper
Terrance Cooper
AJ Costleigh
Kahlil Mitchell
Daniel Moore
Brandon Nodier
Trevor PipkinJulio Cervantes
Devante Charles
Demadre Clark
Colt Conway
Richard Conyer
Justin Carpenter
Jojo Grant
Darion Gray
Henry Davis
Andrew Dawson
Ben Dewoody
Blake Dybala
Jonathan Edouard
Logan Edwards
Cameron Schulz
Blake Faulk
Antonio Franklin
Grant Gatson
Adler Goode
Tucker Cross
Josh Puryear
Brandon Quinterro
Blake Reeve
Aaron Robinson
Antoine Roshell
Cory Stitle
Dmitri Scott
DQ Scott
Malcom Scott
Walter Segal
Reece Shaw
Jesse Simmons
Ethan Simpson
Zach Singleton
AJ Smith
Riley Smith
Cameron Sonnier
Daniel Storie
David Terrebonne
Robert Thomas
Chris Truehill
AJ Tucker
Jamon Ward
Logan Warlick
Sheldon Watson
Adam Greenfield
Jake Haker
Ricky Henderson
Caleb Hicks
Michael Igwe
Clifford Jackson
Sam Johnson
Melvin Walters
Ben Johnson Derrick Weeks
Kortrell Williams
Crissean Williams-Caver
Jeremy Wilson
James Woods
Loren Johnstun
Trent Jones
Cecil Langston
Evan Lassiter
John Laubacher
Josh Witherspoon
Henderson State University
2017 GAC CHAMPIONS
11-0 “The man on top of the mountain did not fall there.” – Vince Lombardi
“You may have the loftiest of goals, the highest ideals, the noblest
dreams, but remember this: nothing works unless you do.” Nido Qubein
Every team in the country is going into their off-season with the goal to win their conference. The difference
between the teams that accomplish that and the teams that don’t is determined by the amount of effort they put in
during this phase of the off-season. Words and dreams don’t make it happen, actions do. You aren’t what you say you’ll
do, you are what you do.
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Henderson State Football Summer Program
Nutrition
The MOST important aspect of any weight lifting program is nutrition. If you do not follow the nutrition
guidelines you will not get optimal gains, and you may not get any gains at all, no matter how many hours you
spend on the field and in the weight room. Eating the right foods is important, as well as eating at the right
times, and eating the right combination of foods. As a general rule, you want 60 percent of your caloric intake to come from carbohydrates. The other 40
percent of your diet should come from fats and proteins. With the amount of protein shakes you are
consuming, it will likely swing 25 percent fats and 15 percent protein, if we are just considering food you are
consuming at meals. If you follow this model, you WILL get stronger and you WILL stay a lean athlete.
How do you know how many calories you are consuming? How many calories should you consume?
How do you determine the percentage of carbs, proteins, and fats you are eating? The first two questions are
fairly easy to answer, the last one is going to cause you to do some homework and food label reading.
Carbohydrates, proteins, and fats all break down differently in our bodies. They all have completely separate
purposes. Carbohydrates serve as the primary fuel source for weight training and high intensity anaerobic
activity (high-speed running, plyometric and stair workouts). For our purposes there are two basic types of
carbohydrates: complex and simple. Complex carbohydrates are long chains that take the body much longer
to break down, and result in a gradual insulin spike providing much more energy overall. They are stored in
the muscle cells as glycogen and are the carbohydrate fuel source used in weight training and anaerobic
activity. Simple carbohydrates are short chains of sugars, and are found in white bread and fruit. These
carbohydrates can be utilized for immediate energy and any excess is stored as fat. In our diet we are primarily
targeting complex carbohydrates. Protein is made-up of amino acids, which are the building blocks of our
muscle tissue, which is why it is crucial we get protein into our body within twenty minutes after a workout.
Fats protect our organs, as well as play a crucial role in our cell membranes making sure that molecules are
able to flow in and out as needed. With the right balance of these nutrients, our body can function optimally,
but with too much of one, or not enough of another, our efficiency is compromised.
As it works out every gram of fat equals nine calories, and protein and carbohydrates are each
individually four. In order to determine how many calories you are consuming, you simply add up the grams of
fat, carbs, and protein you are ingesting every day. Multiply the grams of protein, and grams of carbs by four
to determine your caloric intake from those two nutrients, and then multiply the grams of fat by nine. Add the
totals together and you have your total calories. To determine your percentage of each category, simply take
the number of calories relative to each nutrient and divide it into the total number of calories.
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Henderson State Football Summer Program
Here is an example of a meal- 1 Skinless chicken breast- 54 grams of protein, 0 grams of carbohydrates, and 3 grams of fat. 243 cal
3 cups of steamed brown rice- 15 grams of protein, 132 grams of carbs, and 6 grams of fat. 642 cal
2 cups of cooked broccoli- 5 grams of protein, 14 grams of carbs, and 1 gram of fat. 85 cal
All in all, this meal with no sauces or dressing would equal 970 calories. The ratio is 60 percent
carbohydrates, 30 percent protein, and 10 percent fat. Ideally, we would like the ratio between the fat and
protein to be more equal, or even swing more towards the fat. Keep in mind though we are trying to maintain
the 60, 25, 15 ratio over the course of the day, it doesn’t have to be perfect in one meal. With that being said,
a great way to add healthy fats to your diet is by using extra virgin olive oil to cook. While, we want 20-25
percent of our diet to come from fats, we do not want more than ten percent of those fats to be saturated
fats. Mono-unsaturated fats are the best, and olive oil and avocados are two of the best sources of these fats.
Saturated fats are found in beef, pork, margarine, butter, deep fried foods, and generally anything you will
find on a fast food menu.
The biggest goal for most of you moving forward should be to gain lean tissue (muscle). As a football
team our body compositions are not where they need to be. We have too many guys that are too skinny and
other guys that are too heavy but not lean enough. I can see you are working in the weight room; the problem
is the diet. You are actually very fortunate that the cafeteria is setup the way it is. You guys have the ability to
eat as much as you want once you are in the cafeteria. There are other schools that charge per item, and make
it much harder for players to afford the amount of food they need to eat. With that being said, in order to gain
lean tissue, realistically you should be eating 5-6 times a day. But how much should you eat exactly? I have a
basic formula that you can follow to get a fairly accurate picture of EXACTLY how many calories you should
take in to gain lean muscle mass. Take your weight in pounds, and multiply that number by 15. This is about
how many calories you should eat in one day just to maintain your body weight. Now take this number and
add 2,500 to gain 1-2 pounds a week. Yes, I said 2,500 calories, not 250. Do this every single day for a week to
gain 1-2 pounds. Keep in mind, this is to gain lean muscle tissue and it is following our 60/25/15 ratio of
nutrients. You can gain fat being inactive, and eating less calories, but that isn’t what any of us are looking for.
Example- 190 pound player
x 15
2,850 calories just to maintain your weight
+2,500 calories
5,350 calories a DAY to gain 1-2 pounds of lean tissue a WEEK
Now if we look back at the meal on the previous page you will notice it was 970 calories and would be
a standard lunch or dinner course. You eat five of those, and you are at roughly 5,000 calories, which is almost
where you need to be if you weigh 190 pounds and are trying to gain weight. Snacks, using healthy fats to
cook with, and protein shakes are all going to get you the rest of the way there in terms of calories.
Additionally, getting all these calories in must be spread out throughout the day. Constantly snack on healthy
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Henderson State Football Summer Program
foods like almonds, greek yogurt, peanut butter and jelly sandwiches, etc. whenever you can. I understand
that a class schedule might make it tough sometimes to space out these meals, but do the best you can. It is
optimal to eat your largest meals at the beginning of the day and taper off as it gets later and later. Breakfast
and lunch should be your biggest meals. Avoid eating a 3,000 calorie meal ten minutes before you go to bed
just so that you can reach your calorie benchmark to gain weight. If you are struggling to hit your caloric
benchmark, consider adding more healthy fats to your diet. Each gram of fat is 9 calories, where protein and
carbs are both only four.
What foods should you eat? Most of you have a general concept of what foods are healthy, or at least,
which ones are not. Eat everything based on the principle of our 60/25/15 ratio. The meal I gave you earlier
was “healthy” in a general sense, minimal in sodium and lacking sugar, while at the same time giving you
essential vitamins and minerals. It had a good ratio between carbs, protein, and fat, even if the fat content
was slightly low, which could have been increased by using olive oil. Try to avoid foods with high sodium or
sugar contents. Avoid adding salt to your foods. If you have a genetic pre-disposition to low blood pressure,
ingesting more sodium is acceptable, but 99 percent of you should be ingesting around 1000 mg per day.
Almost all snack foods contain sugar; try to eat them in moderation. Sugar, having no nutritional benefit, is
basically the worst thing you can ingest on a daily basis. It is either immediately used for energy, or it gets
converted and stored as fat. It is also one of the biggest catalysts for tumor growth. Avoid eating, pre-
packaged or preserved meals high in sodium, and stay away from sugar-loaded soda. Don’t drink diet soda
either; the soda companies have simply replaced sugar with many different carcinogens that are possibly even
worse than sugar. Vegetables are always a great choice and should be eaten in as many meals as possible.
Fruits contain essential vitamins, and should be consumed in moderation early in the morning, and post
workout. They should be limited because of their high sugar content. Whole grains are excellent sources of
carbohydrates (whole wheat bread, whole wheat pasta, brown rice, etc.) and coupled with vegetables, should
make up the bulk of your carbohydrate consumption. Lean protein found in chicken, fish, and turkey is ideal.
Chicken and turkey contain virtually no fat, and the fat found in fish is healthy. As a general rule, eat animals
that stand on two legs or no legs for protein sources. All of our four-legged meat sources contain too much fat.
Are there certain things you should be eating at different times? Yes. When you wake up in the
morning the first thing you should consume is one or two tall glasses of water. This naturally starts your
metabolism before you ever ingest anything calorically dense. The morning is one of the few times you should
eat fruits. This is primarily because your body does not have a large amount of energy readily available after
sleeping, and the sugar in these fruits can be quickly utilized by the body for short term energy. At other
points in the day, an excess in consumption of fruits will lead to fat storage, similar to you eating too many
cookies. Breakfast should probably be your biggest meal of the day in terms of calories. Some of you don’t
particularly like eating in the morning, especially if it is early. Force yourself to eat something, and utilize lunch
as your biggest meal of the day in that case. After breakfast, the vast majority of your meals can be similar
keeping in mind the ratio of carbs, proteins, and fats you are trying to attain. Post workout you can indulge in
fruits and some simple sugars in moderation because your energy stores should be depleted. A protein shake
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Henderson State Football Summer Program
is essential within 20 minutes of finishing your workout, and a meal high in lean protein and complex
carbohydrates within two hours. If you are going to be unhealthy during any of your meals during the day, DO
NOT let it be the post-workout meal. That is the most critical meal in terms of helping to repair, and rebuild
your body stronger after the workout. Lifting and running damages your muscle tissue, if you do not put the
proper nutrients into your body to build your tissue back up stronger, than you will have wasted that entire
workout.
Ideally, I would write a day by day meal plan for all of you, and you would all follow it. Realistically,
even if you wanted to, this would not be possible. You all like different foods, like them prepared differently,
and have different schedules. Some of you love fast food and aren’t going to miss out on it from time to time. I
understand that is going to happen. I’m not even saying you can’t have it. As long as you continue to follow
the 60/25/15 ratio feel free to indulge on hamburgers (from TIME to TIME). Just adjust the rest of your daily
diet accordingly and you can still make substantial gains.
If at all possible, avoid alcohol as much as you can. There are multiple biological side effects of alcohol
that not only interfere with muscle growth, but cause it to shrink. Obviously everyone who is under age on our
team has never sipped a drop of alcohol, and will not until they are 21, so you wouldn’t have these problems
yet. Those of you that are 21 just understand part of the process of filtering alcohol out of your body is
releasing estrogen, which is the exact opposite hormone we want passing through our bloodstream if we are
trying to gain muscle. There are foods we can eat that do nothing to help us gain muscle, alcohol actively helps
atrophy (shrink) the muscle we have. On top of that all of the extra carbs are stored as fat. Alcohol is hands
down the worst legal substance we can put in our bodies in terms of what we are trying to accomplish.
You all put in great effort in the weight room and during spring. The last piece is eating right. You now
have some information in front of you on what you should be eating and when. Ignoring that information is
choosing not to get better. Its all about the details and eating right is an important detail.
Ideal Foods
The list below is compiled of ideal foods you will eat for the different nutrients you are trying to
acquire. Couple this information with the nutrition information in the beginning of the packet. Keep in mind
how you prepare foods makes a difference. If you make broccoli, but add cheese and butter for flavor, you
have to factor in the added fat. Fats are good for you, as long as they aren’t in excess and as long as you are
getting the right kinds. I made this list out of individual items for the most part, so that you know what you are
getting with each individual food. A chicken or Hawaiian style pizza post-workout is a good choice as long as
you manage the cheese and how many slices you eat. Read the section at the beginning on nutrition, and pair
it with the foods you see here, and it should give you a substantial guideline for what to eat.
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Henderson State Football Summer Program
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Henderson State Football Summer Program
Protein Sources Carb Sources Fats
EGGS Whole Wheat Pasta Extra Virgin Olive Oil
Chicken Whole Wheat Bread Coconut Oil
Fish (Tuna & Salmon best) Brown Rice Avocados
Turkey Sweet Potatoes Peanut Butter
Greek Yogurt Healthy Cereals (Grape nuts, Honey Bunches of Oats) Fish (especially tuna and salmon)
Cottage Cheese Avoid high sugar cereals, these are just candy
Spinach Quinoa
Almonds Oats and Oatmeal
Peanuts and Peanut Butter Bagels
Green Peas Mashed potatoes
General rule, if you are eating protein Virtually any vegetable
eat things with two legs or none. If you Simple Carbs to eat in the morning or post workout
are going to eat beef or pork, get a lean Bananas
cut. Steak is great too, just get a lean cut. Blueberries
Protein shake or smoothie Apples
Oranges
Supplementation
There are not many supplements I recommend that you take. I am a believer in eating the right foods
to obtain all the vitamins and minerals you need. Vitamin and mineral supplementation is expensive and
highly unnecessary if you are eating correctly.
I do recommend buying whey protein and using it immediately post-workout. Most of you are familiar
with whey protein and anyone that is not already on it, or some form of protein supplementation, should start
yesterday. Those first 20 minutes after a workout are crucial, and protein supplementation is critical in
maximizing muscle growth and repair. Casein is another type of protein that is very effective and worth
considering. It is a slow acting protein that works over several hours, optimally ingested right before going to
sleep. On days that you workout, your body will recover while you are sleeping, and casein protein keeps a
constant supply of amino acids in your bloodstream. A tub of casein protein typically lasts for a long period of
time as well, since it is only properly used on nights you workout, so the financial burden is very small.
I also recommend BCAAs which is an acronym for branched chain amino acids. Basically these serve as
broken down protein. I recommend buying this in powder form, not the pills, and mixing it in whatever you
are drinking during your workouts. It is essential to drink a protein shake within 20 minutes of working out so
that your muscles can be repaired, but what happens to those muscles that you worked out at the beginning
of the workout? The ones that you used 50 minutes ago? Supplementing with BCAAs during your workout
ensures that all of your muscles are getting the proper nutrients, not just the ones within the 20 minute
threshold.
Creatine is another supplement that has been proven to be affective and I highly recommend it during
the off-season. Our bodies naturally produce creatine and use it for short duration, high intensity bouts of
exercise. Muscles have a limited capacity for creatine, which restricts its use to only short duration exercise.
Through creatine supplementation, muscles can reach their maximum capacity and utilize this energy source
for longer. It has shown to be particularly effective in resistance training, with less recovery time needed
between sets. It doesn’t act to initially make you stronger, but it allows you to work longer. While taking
creatine to make sure to stay properly hydrated, as it has been reported to cause kidney stones in individuals
that become dehydrated.
Whey protein, casein protein, BCAAs, and creatine are the only supplements that I endorse. Each has
been proven to be affective at stimulating muscle growth or recovery in a tangible way. Do not waste your
money on vitamin supplementation unless your doctor has prescribed you something based on a deficiency.
Vitamins and minerals can generally be obtained through a proper diet. A multivitamin is acceptable because
of the broad spectrum it covers, but singular vitamins should be sought out and obtained through a food
source.
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Henderson State Football Summer Program
Strength The two most critical things that will determine the gains you receive from resistance training (aside
from nutrition and proper sleep habits) are form, and rest times. Rest times are indicated because they serve a
particular purpose and are adjusted based on the individual exercise and the phase of the program you are in.
For most exercises the tempo of the rep, and the form used will remain constant from week 1 to week 14, but
for some of the core lifts, pay attention to the variations.
With the exception of power cleans, and any other exercise that is designated as explosive throughout
the manual, all reps should be performed in a slow controlled manner. The rule of thumb will be that it should
take you a second to perform the upward or concentric phase of the repetition and two seconds to execute
the downward or eccentric phase. Simply put every time you perform a bicep curl it should take you three
seconds to raise it up, and bring it back down to the starting point. This is because of two important principles.
First of all, the same muscles that are used to raise the weight are the same ones that are used to lower it.
Simply lifting the weight and letting gravity take it back down is only performing half the rep. Contrary to
popular belief, weight lifters observe the biggest gains on the eccentric portion of the lift, which brings up the
second principle. When the muscle is stretched and under strain, is when it has its greatest potential for
growth. It is commonly understood, even by novice weightlifters, that resistance training essentially damages
your muscle fibers, and then your body repairs them. Overtime, with repeated stimulus, the body repairs the
fibers stronger so that the damage will not continue, which in turn makes the muscle stronger. For practical
purposes, the damages incurred to your muscles through weightlifting are like tears. You can imagine your
muscle as a rubber band. When the muscle contracts, it shortens. However, when a muscle is in the
downward phase of a movement, it is elongated. A practical example would be examining the biceps muscle
during the biceps curl exercise. As the exercise is performed, the biceps muscle shortens and bulges when the
weight reaches the top of the range of motion. On the downward phase however, the biceps muscle stretches
the entire way until the bottom of the range of motion. It is during this downward stage that the muscle is
damaged and exposes it for growth. Imagine a rubber band being stretched just before its breaking point.
Small tears will begin to appear throughout the portions under stress as it is stretched farther and farther.
Through a near identical mechanism, the damages are similar in effect to your muscle fibers while performing
the eccentric portion of the lift. Unlike the rubber band, your body possesses the ability to fix these small
tears, which it fixes stronger than before. As you continue to lift, the body continues to fix these damages,
which makes you stronger and stronger. Neglecting the eccentric portion of the repetition will lead to minimal
strength gains, so it is vital that extra care is taken to ensure that both the upward phase and downward phase
of each repetition are executed properly.
Unlike what you have likely done in the past, many of our sets in this summer program will be to
failure. The idea behind this is to get the most possible work out of each and every set. Previously, you most
likely have done programs where you have started light and gotten progressively heavier, or tried to maintain
a weight and pace yourselves throughout all of the sets. This serves little purpose, as you must consciously
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Henderson State Football Summer Program
save yourself for the final sets. During certain phases of this program you will be asked to go to failure. You
will be given a goal number of repetitions to hit, but it will not be critical if that number is reached. What will
still remain critical is that proper form and tempo are maintained throughout all of the repetitions. Do not
cheat the form in order to hit the goal repetitions. It is better to do 7 perfect reps, and fail on your 8th, then to
do 10 mediocre ones.
To aid you in properly selecting the amount of weight to perform for each set, I have included %1RM
weight charts. In regards to the core lifts, (except for Olympic lifts such as power cleans and squats) I will give
you a percentage of your 1RM to lift and a goal number of repetitions, however it will ideally be to failure. As
an example, I may tell you to do 74% of your 1RM for a suggested ten repetitions. If you fail at nine that is
perfect. If you reach ten reps, and can do more, continue until you fail, and next time either adjust your 1RM,
or simply do a higher percentage of it. Sometimes the percentages will not line up perfectly to what you can
do. For the guys that do 20 or more reps on bench, the percentages off of the chart can be extremely heavy to
complete. Use common sense and adjust accordingly. That may be as much as 15 percent lower than what I
suggest because of how high your max is.
During the phases where I ask you to go to failure and it is a suggested ten repetitions, ensure that the
weight is light enough that you can perform a minimum of six repetitions. If it is a body weight exercise like
push-ups and I tell you to do 12, and you can do more, do more until you fail. On the far right side of the tab I
left an open space that says weight. Record your weight in this tab for each set so that you can properly adjust
from workout to workout and week to week.
Understand that we are utilizing this time to put on lean mass and get stronger, but you are training to
become football players. The lifts involved are specific to football movements. This program isn’t designed to
make you look like a body builder, its designed to make you a highly efficient football player. When
movements are designated explosive it mimics your actions on the field. Power cleans and hang cleans are
explosive movements because they simulate bringing your hips through a tackle or contact of any sort. When
the bench movements are designated as explosive, it is to simulate firing your hands at someone. Training
your muscles to do what they have to do during the season, with weight right now, is only going to make it
that much easier to perform your job when it counts.
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Henderson State Football Summer Program
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Henderson State Football Summer Program
1 RM Charts
1 RM Percentage Charts
1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
% 165 170 175 180 185 190 195 200 205 210 215 220 225 230
100 165 170 175 180 185 190 195 200 205 210 215 220 225 230
96 160 165 170 175 180 180 185 190 195 200 205 210 215 220
94 155 160 165 170 175 180 185 190 195 195 200 205 210 215
92 150 155 160 165 170 175 180 185 190 195 200 200 205 210
90 150 155 160 160 165 170 175 180 185 190 195 200 205 205
88 145 150 155 160 165 165 170 175 180 185 190 195 200 200
86 140 145 150 155 160 165 170 170 175 180 185 190 195 200
84 140 145 145 150 155 160 165 170 170 175 180 185 190 195
82 135 140 145 150 150 155 160 165 170 170 175 180 185 190
80 130 135 140 145 150 150 155 160 165 170 170 175 180 185
78 130 135 135 140 145 150 150 155 160 165 170 170 175 180
76 125 130 135 135 140 145 150 150 155 160 165 165 170 175
74 120 125 130 135 135 140 145 150 150 155 160 165 165 170
72 120 120 125 130 135 135 140 145 150 150 155 160 160 165
70 115 120 125 125 130 135 135 140 145 145 150 155 160 160
65 105 110 115 115 120 125 125 130 135 135 140 145 145 150
60 100 100 105 110 110 115 115 120 125 125 130 130 135 140
1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
% 235 240 245 250 255 260 265 270 275 280 285 290 295 300
100 235 240 245 250 255 260 265 270 275 280 285 290 295 300
96 225 230 235 240 245 250 255 260 265 270 275 280 285 290
94 220 25 230 235 240 245 250 255 260 265 270 275 275 280
92 215 220 225 230 235 240 245 250 255 260 260 265 270 275
90 210 215 220 225 230 235 240 245 250 250 255 260 265 270
88 205 210 215 220 225 230 235 240 240 245 250 255 260 265
86 200 205 210 215 220 225 230 230 235 240 245 250 255 260
84 195 200 205 210 215 220 225 225 230 235 240 245 250 250
82 195 195 200 205 210 215 215 220 225 230 235 240 240 245
80 190 190 195 200 205 210 210 215 220 225 230 230 235 240
78 185 185 190 195 200 205 205 210 215 220 220 225 230 235
76 180 180 185 190 195 200 200 205 210 215 215 220 225 230
74 175 180 180 185 190 190 195 200 205 205 210 215 220 220
72 170 175 175 180 185 185 190 195 200 200 205 210 210 215
70 165 170 170 175 180 180 185 190 195 195 200 205 205 210
65 155 155 160 165 165 170 170 175 180 180 185 190 190 195
60 140 145 145 150 155 155 160 160 165 170 170 175 175 180
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Henderson State Football Summer Program
1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
% 305 310 315 320 325 330 335 340 345 350 355 360 365 370
100 305 310 315 320 325 330 335 340 345 350 355 360 365 370
96 295 300 300 305 310 315 320 325 330 335 340 345 350 355
94 285 290 295 300 305 310 315 320 325 330 335 340 345 350
92 280 285 290 295 300 305 310 315 315 320 325 330 335 340
90 275 280 285 290 295 295 300 305 310 315 320 325 330 335
88 270 275 275 280 285 290 295 300 305 310 310 315 320 325
86 260 265 270 275 280 285 290 290 295 300 305 310 315 320
84 255 260 265 270 275 275 280 285 290 295 300 300 305 310
82 250 255 260 260 265 270 275 280 285 285 290 295 300 305
80 245 250 250 255 260 265 270 270 275 280 285 290 290 295
78 240 240 245 250 255 255 260 265 270 275 275 280 285 290
76 230 235 240 245 245 250 255 260 260 265 270 275 275 280
74 225 230 235 235 240 245 250 250 255 260 265 265 270 275
72 220 225 225 230 235 240 240 245 250 250 255 260 265 265
70 215 215 220 225 230 230 235 240 240 245 250 250 255 260
65 200 200 205 210 210 215 220 220 225 230 230 235 235 240
60 185 185 190 190 195 200 200 205 205 210 215 215 220 220
1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
% 375 380 385 390 395 400 405 410 415 420 425 430 435 440
100 375 380 385 390 395 400 405 410 415 420 425 430 435 440
96 360 365 370 375 380 385 390 395 400 405 410 415 420 420
94 355 355 360 365 370 375 380 385 390 395 400 405 410 415
92 345 350 355 360 365 370 375 375 380 385 390 395 400 405
90 340 340 345 350 355 360 365 370 375 380 385 385 390 395
88 330 335 340 345 350 350 355 360 365 370 375 380 385 385
86 325 325 330 335 340 345 350 355 355 360 365 370 375 380
84 315 320 325 330 330 335 340 345 350 355 355 360 365 370
82 310 310 315 320 325 330 330 335 340 345 350 355 355 360
80 300 305 310 310 315 320 325 330 330 335 340 345 350 350
78 295 295 300 305 310 310 315 320 325 330 330 335 340 345
76 285 290 295 295 300 305 310 310 315 320 325 325 330 335
74 280 280 285 290 290 295 300 305 305 310 315 320 320 325
72 270 275 275 280 285 290 290 295 300 300 305 310 315 315
70 265 265 270 275 275 280 285 285 290 295 300 300 305 310
65 245 245 250 255 255 260 265 265 270 275 275 280 285 285
60 225 230 230 235 235 240 245 245 250 250 255 260 260 265
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Henderson State Football Summer Program
1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
% 445 450 455 460 465 470 475 480 485 490 495 500 505 510
100 445 450 455 460 465 470 475 480 485 490 495 500 505 510
96 425 430 435 440 445 450 455 460 465 470 475 480 485 490
94 420 425 430 430 435 440 445 450 455 460 465 470 475 480
92 410 415 420 425 430 430 435 440 445 450 455 460 465 470
90 400 405 410 415 420 425 430 430 435 440 445 450 455 460
88 390 395 400 405 410 415 420 420 425 430 435 440 445 450
86 385 385 390 395 400 405 410 415 415 420 425 430 435 440
84 375 380 380 385 390 395 400 405 405 410 415 420 425 430
82 365 370 375 375 380 385 390 395 400 400 405 410 415 420
80 355 360 365 370 370 375 380 385 390 390 395 400 405 410
78 345 350 355 360 365 365 370 375 380 380 385 390 395 400
76 340 340 345 350 355 355 360 365 370 370 375 380 385 390
74 330 335 335 340 345 350 350 355 360 365 365 370 375 375
72 320 325 330 330 335 340 340 345 350 355 355 360 365 365
70 310 315 320 320 325 330 335 335 340 345 345 350 355 355
65 290 295 295 300 300 305 310 310 315 320 320 325 330 330
60 265 270 275 275 280 280 285 290 290 295 295 300 305 305
1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
% 515 520 525 530 535 540 545 550 555 560 565 570 575 580
100 515 520 525 530 535 540 545 550 555 560 565 570 575 580
96 495 500 505 510 515 520 525 530 535 540 540 545 550 555
94 485 490 495 500 505 510 510 515 520 525 530 535 540 545
92 475 480 485 490 490 495 500 505 510 515 520 525 530 535
90 465 470 475 475 480 485 490 495 500 505 510 515 520 520
88 455 460 460 465 470 475 480 485 490 495 495 500 505 510
86 445 445 450 455 460 465 470 475 475 480 485 490 495 500
84 435 435 440 445 450 455 460 460 465 470 475 480 485 485
82 420 425 430 435 440 445 445 450 455 460 465 465 470 475
80 410 415 420 425 430 430 435 440 445 450 450 455 460 465
78 400 405 410 415 415 420 425 430 435 435 440 445 450 450
76 390 395 400 405 405 410 415 420 420 425 430 435 435 440
74 380 385 390 390 395 400 405 405 410 415 420 420 425 430
72 370 375 380 380 385 390 390 395 400 405 405 410 415 420
70 360 365 370 370 375 380 380 385 390 390 395 400 405 405
65 335 340 340 345 350 350 355 360 360 365 365 370 375 375
60 310 310 315 320 320 325 325 330 335 335 340 340 345 350
Page 13
Henderson State Football Summer Program
1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
% 585 590 595 600 605 610 615 620 625 630 635 640 645 650
100 585 590 595 600 605 610 615 620 625 630 635 640 645 650
96 560 565 570 575 580 585 590 595 600 605 610 615 620 625
94 550 555 560 565 570 575 580 585 590 590 595 600 605 610
92 540 545 545 550 555 560 565 570 575 580 585 590 595 600
90 525 530 535 540 545 550 555 560 565 565 570 575 580 585
88 515 520 525 530 530 535 540 545 550 555 560 565 570 570
86 505 505 510 515 520 525 530 535 540 540 545 550 555 560
84 490 495 500 505 510 515 515 520 525 530 535 540 540 545
82 480 485 490 490 495 500 505 510 515 515 520 525 530 535
80 470 470 475 480 485 490 490 495 500 505 510 510 515 520
78 455 460 465 470 470 475 480 485 490 490 495 500 505 510
76 445 450 450 455 460 465 465 470 475 480 485 485 490 495
74 435 435 440 445 450 450 455 460 465 465 470 475 475 480
72 420 425 430 430 435 440 440 445 450 455 455 460 465 470
70 410 415 415 420 425 425 430 435 435 440 445 450 450 455
65 380 385 385 390 395 395 400 405 405 410 415 415 420 425
60 350 355 355 360 365 365 370 370 375 380 380 385 385 390
1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
% 655 660 665 670 675 680 685 690 695 700 705 710 715 720
100 655 660 665 670 675 680 685 690 695 700 705 710 715 720
96 630 635 640 645 650 650 660 660 665 670 675 680 685 690
94 615 620 625 630 635 640 645 650 655 660 665 665 670 675
92 605 605 610 615 620 625 630 635 640 645 650 655 660 660
90 590 595 600 605 610 610 615 620 625 630 635 640 645 650
88 575 580 585 590 595 600 605 605 610 615 620 625 630 635
86 565 570 570 575 580 585 590 595 600 600 605 610 615 620
84 550 555 560 565 565 570 575 580 585 590 590 595 600 605
82 535 540 545 550 555 560 560 565 570 575 580 580 585 590
80 525 530 530 535 540 545 550 550 555 560 565 570 570 575
78 510 515 520 525 525 530 535 540 540 545 550 555 560 560
76 500 500 505 510 515 515 520 525 530 530 535 540 545 545
74 485 490 490 495 500 505 505 510 515 520 520 525 530 535
72 470 475 480 480 485 490 495 495 500 505 510 510 515 520
70 460 460 465 470 475 475 480 485 485 490 495 500 500 505
65 425 430 430 435 440 440 445 450 450 455 460 460 465 470
60 395 395 400 400 405 410 410 415 415 420 425 425 430 430
Page 14
Henderson State Football Summer Program
What specific part of the
body the lift is focusing
on.
How to read the workouts
Lift Combo Pair
The lift and Combo Pair means the two lifts are tied together. There is no rest time for Incline Dumbbell Bench
but there is for Dumbbell Flys in the “Combo Pair.” What that means is that these are super sets. You do Incline Bench,
and then you do Dumbbell Flys immediately following that set AND THEN rest for 60 secs before you start the next set of
Incline Dumbbell Bench. If there isn’t a rest time marked on the lift on the left side, it means it is tied to a super set.
Read the lifts from left to right and top to bottom. The upper left hand corner describes what section of the
body its working (body means full body) and the number is what order it is in. So, Shoulder 2 means the second shoulder
lift. Follow the order, follow the rest times and these lifts will be extremely beneficial.
Page 15
Henderson State Football Summer Program
Section for you to write
in your weight to keep
track of progress as
weeks go on
The type of lift.
Explosive lifts mean
accelerate the weight
up. Controlled means a
slow pace the entire
time.
Rest Time in between
each set. This is
CRITICAL to follow.
The amount of reps tied
to each set. This
specific example is 4
sets of 10. Special
instructions say failure
on the last set
The percentage of the
1RM for each set. So for
this set one starts at 76
and set 2 is 74, while
sets three and four are
70 percent.
Special directions. In
this case: Set number 4
should go to failure
Week 1 Strength Program May 15th – May 21st
Monday May 15th
Lift Combo Pair
Page 16
Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
84 6
80 6
80 6
76 6
Power Clean
EXPLOSIVE
Core 1 %1 RM Reps Weight
45 Sec
45 Sec
45 Sec
45 Sec
Rest Time = 2 Min
Pair w/ Power
Cleans
Planks
Controlled
Chest 1 %1 RM Reps Weight
76 10
74 10
70 10
70 10
Barbell Bench Press
EXPLOSIVE
Rest Time = 90 Sec
Go to Failure
Core 2 %1 RM Reps Weight
10, 10
10, 10
10, 10
10, 10
Slow Bicycles & Roll- Ups
Controlled
Dependent upon Bench
Pair w/ Bench
Chest 2 %1 RM Reps Weight
10
10
10
10
Incline Dumbbell Bench
EXPLOSIVE
Go to Failure
Chest 3 %1 RM Reps Weight
15
15
15
15
Dumbbell Flys
Controlled
Rest Time = 60 Sec
Pair w/ Incline Bench
Shoulder 1 %1 RM Reps Weight
10
10
10
Front Raise
Controlled
Slow on the
downward phase
Tricep 1 %1 RM Reps Weight
10
10
10
Skullcrushers
Controlled
Rest Time = 60 sec
Pair w/ Front Raise
Shoulder 2 %1 RM Reps Weight
10
10
10
Lateral Raise
Controlled
Slow on the
downward phase
Tricep 2 %1 RM Reps Weight
10
10
10
Tricep Kickbacks
Controlled
Rest Time = 60 sec
Pair w/ Lateral Raise
Week 1 Strength Program May 15th – May 21st
Tuesday May 16th
Lift Combo Pair
Page 17
Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
80 6
76 6
74 6
74 6
Hang Clean
EXPLOSIVE
Core 1 %1 RM Reps Weight
45 Sec
45 Sec
45 Sec
45 Sec
Rest Time = 2 Min
Pair w/ Hang Cleans. Feet
6 Inches off the ground
Leg Lifts
Controlled
Glute 1 %1 RM Reps Weight
10
10
10
10
Barbell Front Squat
EXPLOSIVE
Rest Time = 90 Sec
Be explosive bringing
the weight up
Hamstring 1 %1 RM Reps Weight
15, 15
15, 15
15, 15
15, 15Pair w/ Front Squat
Hamstring Rollouts
Dep. Upon Front Squat
Glute 2 %1 RM Reps Weight
10 (ea leg)
10 (ea leg)
10 (ea leg)
10 (ea leg)Try to bring the knee
to the floor
Bulgarian Split Squat
Rest Time = 90 Sec
Hamstring 2 %1 RM Reps Weight
10
10
10
10Pair w/ Spl i t Squat
Two Leg RDL's
Controlled
Dep. Upon Split Squat
Back 1 %1 RM Reps Weight
10
10
10
10
Barbel l Bent Over Row
Explosive
Rest Time = 90 Sec
Pair w/ Captains Chair
Core 2 %1 RM Reps Weight
10,10,10
10,10,10
10,10,10
10,10,10
Captain's Chair
Controlled
Dep. Upon Row
Pair w/ Bent over row
Back 2 %1 RM Reps Weight
7, 7, 7
7, 7, 7
7, 7, 7
7, 7, 7
Inv. Rows Multiple Grip
Controlled
Bicep 1 %1 RM Reps Weight
10
10
10
10
Reg Curls
Controlled
Rest Time = 60 Sec
Week 1 Strength Program May 15th – May 21st
Thursday May 18th
Lift Combo Pair
Page 18
Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
84 6
80 6
80 6
76 6
Power Clean
EXPLOSIVE
Core 1 %1 RM Reps Weight
45 Sec
45 Sec
45 Sec
45 Sec
Rest Time = 2 Min
Pair w/ Power
Cleans
Planks
Controlled
Chest 1 %1 RM Reps Weight
76 10
74 10
70 10
70 10
Barbell Bench Press
EXPLOSIVE
Rest Time = 90 Sec
Go to Failure
Core 2 %1 RM Reps Weight
10, 10
10, 10
10, 10
10, 10
Slow Bicycles & Roll- Ups
Controlled
Dependent upon Bench
Pair w/ Bench
Chest 2 %1 RM Reps Weight
10
10
10
10
Incline Dumbbell Bench
EXPLOSIVE
Go to Failure
Chest 3 %1 RM Reps Weight
15
15
15
15
Dumbbell Flys
Controlled
Rest Time = 60 Sec
Pair w/ Incline Bench
Shoulder 1 %1 RM Reps Weight
10
10
10
Front Raise
Controlled
Slow on the
downward phase
Tricep 1 %1 RM Reps Weight
10
10
10
Skullcrushers
Controlled
Rest Time = 60 sec
Pair w/ Front Raise
Shoulder 2 %1 RM Reps Weight
10
10
10
Lateral Raise
Controlled
Slow on the
downward phase
Tricep 2 %1 RM Reps Weight
10
10
10
Tricep Kickbacks
Controlled
Rest Time = 60 sec
Pair w/ Lateral Raise
Week 1 Strength Program May 15th – May 21st
Friday May 19th
Lift Combo Pair
Page 19
Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
80 6
76 6
74 6
74 6
Hang Clean
EXPLOSIVE
Core 1 %1 RM Reps Weight
45 Sec
45 Sec
45 Sec
45 Sec
Rest Time = 2 Min
Pair w/ Hang Cleans. Feet
6 Inches off the ground
Leg Lifts
Controlled
Glute 1 %1 RM Reps Weight
10
10
10
10
Barbell Front Squat
EXPLOSIVE
Rest Time = 90 Sec
Be explosive bringing
the weight up
Hamstring 1 %1 RM Reps Weight
15, 15
15, 15
15, 15
15, 15Pair w/ Front Squat
Hamstring Rollouts
Dep. Upon Front Squat
Glute 2 %1 RM Reps Weight
10 (ea leg)
10 (ea leg)
10 (ea leg)
10 (ea leg)Try to bring the knee
to the floor
Bulgarian Split Squat
Rest Time = 90 Sec
Hamstring 2 %1 RM Reps Weight
10
10
10
10Pair w/ Spl i t Squat
Two Leg RDL's
Controlled
Dep. Upon Split Squat
Back 1 %1 RM Reps Weight
10
10
10
10
Barbel l Bent Over Row
Explosive
Rest Time = 90 Sec
Pair w/ Captains Chair
Core 2 %1 RM Reps Weight
10,10,10
10,10,10
10,10,10
10,10,10
Captain's Chair
Controlled
Dep. Upon Row
Pair w/ Bent over row
Back 2 %1 RM Reps Weight
7, 7, 7
7, 7, 7
7, 7, 7
7, 7, 7
Inv. Rows Multiple Grip
Controlled
Bicep 1 %1 RM Reps Weight
10
10
10
10
Reg Curls
Controlled
Rest Time = 60 Sec
Conditioning Week 1
May 15th to May 21st
Page 20
Henderson State Football Summer Program
Reps Rest
110's 8 45 sec
Before we can start to develop speed, we need to get back in
shape. These are not full speed sprints, but you will have to
push to make the times.
Bigs = 22 sec or less
Mids = 19 sec or less
Skill = 17 sec or less
Monday
Reps Rest
110's 8 45 sec
Before we can start to develop speed, we need to get back in
shape. These are not full speed sprints, but you will have to
push to make the times.
Bigs = 22 sec or less
Mids = 19 sec or less
Skill = 17 sec or less
Thursday
Reps Rest
Intervals 2 Miles Active
If you have access to a treadmill use it. You will alternate high
speed and low speed for two miles. Put the treadmill on 12.0
and run for 30 seconds then drop it to 3.0 where you are
walking for 30 seconds. Continue alternating for 2.0 miles.
If you don't have a treadmill use a track and follow the same
principle.
Friday or Saturday
Week 2 Strength Program May 22nd – May 28th
Monday May 22nd
Lift Combo Pair
Page 21
Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
6
6
6
6
Hang Clean
EXPLOSIVE
Core 1 %1 RM Reps Weight
45 sec
45 sec
45 sec
45 sec
Planks
Controlled
Rest Time = 2 Min
Pair w/Hang Cleans
Chest 1 %1 RM Reps Weight
76 10
74 10
70 10
70 10
Barbell Bench Press
EXPLOSIVE
Rest Time = 90 Sec
Go to Failure
Core 2 %1 RM Reps Weight
15, 20, 20
15, 20, 20
15, 20, 20
15, 20, 20
Bench Ab Circuit
Controlled
Rest Time dep. on bench
3 different exercises
Chest 2 %1 RM Reps Weight
8 (ea arm)
8 (ea arm)
8 (ea arm)
8 (ea arm)
Pause Incline DB Bench
EXPLOSIVE
Alternate arms each
rep. Hold arm at top
Chest 3 %1 RM Reps Weight
15
15
15
15
Dumbbell Flys
Controlled
Rest Time = 60 Sec
Pair w/ Incline Bench
Shoulder 1 %1 RM Reps Weight
10, 15, 20
10
10
Sets 2 and 3 vary from
Set 1
Shoulder Dropset
Controlled
Tricep 1 %1 RM Reps Weight
10
10
10
Pair w/ Shoulder dropset
Tricep - Pushdowns
Controlled
Rest Time = 60 Sec
Shoulder 2 %1 RM Reps Weight
10 (ea arm)
until fail
DB Military Press
Controlled
Go to Failure. Alternate
arms to failure.
Week 2 Strength Program May 22nd – May 28th
Tuesday May 23rd
Lift Combo Pair
Page 22
Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
86 4
86 4
84 4
84 4
Power Clean
EXPLOSIVE
Core 1 %1 RM Reps Weight
45 Sec
45 Sec
45 Sec
45 Sec
Leg Lifts
Controlled
Rest Time = 2 Min
Pair w/ Power Clean
Glute 1 %1 RM Reps Weight
76 10
74 10
70 10
70 10
Barbell Back Squat
EXPLOSIVE
Rest Time = 90 Sec
Be explosive bringing
the weight up
Hamstring 1 %1 RM Reps Weight
15, 15
15, 15
15, 15
Pair w/ Barbell Back Squat
Hamstring Rollouts
Controlled
Dep. upon squat
Glute 2 %1 RM Reps Weight
10 (ea leg) 135
10 (ea leg) 135
10 (ea leg) 135
10 (ea leg) 135
Side Squat
Controlled
Rest Time = 90 Sec
Hamstring 2 %1 RM Reps Weight
10
10
10
Two Leg RDL's
Controlled
Rest Time = 60 Sec
Back 1 %1 RM Reps Weight
10
10
10
Pull-Ups Overhand
Controlled
Rest Dep upon Bic.
If you can do more
with ease do 15
Bicep 1 %1 RM Reps Weight
8,8,8,15
8
8
Bicep Dropset
Controlled
Rest Time = 90 Sec
Back 2 %1 RM Reps Weight
10
10
10
Eccentric Inv. Rows
Controlled
Rest Time = 90 Sec
One grip, very slow on the
way down
Week 2 Strength Program May 22nd – May 28th
Thursday May 25th
Lift Combo Pair
Page 23
Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
6
6
6
6
Hang Clean
EXPLOSIVE
Core 1 %1 RM Reps Weight
45 sec
45 sec
45 sec
45 sec
Planks
Controlled
Rest Time = 2 Min
Pair w/Hang Cleans
Chest 1 %1 RM Reps Weight
76 10
74 10
70 10
70 10
Barbell Bench Press
EXPLOSIVE
Rest Time = 90 Sec
Go to Failure
Core 2 %1 RM Reps Weight
15, 20, 20
15, 20, 20
15, 20, 20
15, 20, 20
Bench Ab Circuit
Controlled
Rest Time dep. on bench
3 different exercises
Chest 2 %1 RM Reps Weight
8 (ea arm)
8 (ea arm)
8 (ea arm)
8 (ea arm)
Pause Incline DB Bench
EXPLOSIVE
Alternate arms each
rep. Hold arm at top
Chest 3 %1 RM Reps Weight
15
15
15
15
Dumbbell Flys
Controlled
Rest Time = 60 Sec
Pair w/ Incline Bench
Shoulder 1 %1 RM Reps Weight
10, 15, 20
10
10
Sets 2 and 3 vary from
Set 1
Shoulder Dropset
Controlled
Tricep 1 %1 RM Reps Weight
10
10
10
Pair w/ Shoulder dropset
Tricep - Pushdowns
Controlled
Rest Time = 60 Sec
Shoulder 2 %1 RM Reps Weight
10 (ea arm)
until fail
DB Military Press
Controlled
Go to Failure. Alternate
arms to failure.
Week 2 Strength Program May 22nd – May 28th
Friday May 26th
Lift Combo Pair
Page 24
Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
86 4
86 4
84 4
84 4
Power Clean
EXPLOSIVE
Core 1 %1 RM Reps Weight
45 Sec
45 Sec
45 Sec
45 Sec
Leg Lifts
Controlled
Rest Time = 2 Min
Pair w/ Power Clean
Glute 1 %1 RM Reps Weight
76 10
74 10
70 10
70 10
Barbell Back Squat
EXPLOSIVE
Rest Time = 90 Sec
Be explosive bringing
the weight up
Hamstring 1 %1 RM Reps Weight
15, 15
15, 15
15, 15
Pair w/ Barbell Back Squat
Hamstring Rollouts
Controlled
Dep. upon squat
Back 1 %1 RM Reps Weight
10
10
10
Pull-Ups Overhand
Controlled
Rest Dep upon Bic.
If you can do more
with ease do 15
Bicep 1 %1 RM Reps Weight
8,8,8,15
8
8
Bicep Dropset
Controlled
Rest Time = 90 Sec
Back 2 %1 RM Reps Weight
10
10
10
Eccentric Inv. Rows
Controlled
Rest Time = 90 Sec
One grip, very slow on the
way down
Conditioning Week 2
May 22nd - May 28th
Page 25
Henderson State Football Summer Program
Reps Rest
110's 8 45 Sec
We will still need to get in shape before we really start to
develop our speed back. Same as before, we will just pick up
the pace. Focus on making your times with the proper rest.
Bigs = 21 Sec or less
Mids = 18 Sec or less
Skills = 17 Sec or less
Monday
Reps Rest
110's 8 45 Sec
We will still need to get in shape before we really start to
develop our speed back. Same as before, we will just pick up
the pace. Focus on making your times with the proper rest.
Bigs = 21 Sec or less
Mids = 18 Sec or less
Skills = 17 Sec or less
Thursday
Reps Rest
Stair Run 15 Min
You are doing this for 15 minutes continuously. Start by
two foot hopping to the top, skipping one stair each time.
Jog down to the bottom. Then one leg hop each stair all the
way to the top, jog down. Repeat with other leg. Final
movement is simply a run to the top. No rest, alternate this
for 15 minutes. This WILL be rough.
Friday
Week 3 Strength Program May 29th – June 4th
Monday May 29th
Lift Combo Pair
Page 26
Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
86 4
86 4
84 4
84 4
Power Clean
Controlled
Rest Time = 3 Min
Chest 1 %1 RM Reps Weight
10
10
10You will have to drop the
weight ten or 15 pounds a
set from normal
Pause Bench
Controlled
Rest Time = 90 Sec
Chest 2 %1 RM Reps Weight
10
10
10
10
Barbel l Incl ine Press
EXPLOSIVE
Chest 3 %1 RM Reps Weight
10
10
10
10
DB Flys
Controlled
Rest Time = 60 Sec
Pair w/ Incl ine
Tricep 1 %1 RM Reps Weight
10 (ea arm)
10 (ea arm)
10 (ea arm)
Tricep Kickbacks
Controlled
Shoulder 1 %1 RM Reps Weight
10
10
10
DB Lateral Raise
Controlled
Rest Time = 60 Sec
Tricep 2 %1 RM Reps Weight
30
30
30
Dips (unweighted)
Controlled
Rest Time = 30 Sec
Shoulder 2 %1 RM Reps Weight
To failureDB Mi l i tary Press
Controlled
Do one set to failure
(alternate arms each rep)
Week 3 Strength Program May 29th – June 4th
Tuesday May 30th
Lift Combo Pair
Page 27
Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
8 (ea leg)
8 (ea leg)
8 (ea leg)
Bring your knee to your
chest
Barbell Step Up
Explosive
Rest Time = 2 Min
Glute 1 %1 RM Reps Weight
10
10
10
Front Squat
Controlled
Rest Time = 90 Sec
Hamstring 1 %1 RM Reps Weight
10
10
10
Dep. Upon Front Squat
Two Leg RDL's
Controlled
Glute 2 %1 RM Reps Weight
10, 10 sec hold
10, 10 sec hold
10, 10 sec hold
Hip Extension
Controlled
Rest Time = 90 Sec
Core 1 %1 RM Reps Weight
10, 10
10, 10
10, 10Dep. Upon hip ext
Pair w/ Hip extension
Slow Bicycles & Roll-Ups
Controlled
Back 1 %1 RM Reps Weight
15
15
15
15
Lat Pulldown (tight)
Controlled
Rest Time = 30 Sec
Back 2 %1 RM Reps Weight
10
10
10
10
Lat Pulldown (wide)
Controlled
Rest Time = 60 Sec
Core 2 %1 RM Reps Weight
45 Sec
45 Sec
45 Sec
45 Sec
Dep. Lat Pulldown
Planks
Controlled
Week 3 Strength Program May 29th – June 4th
Thursday June 1st
Lift Combo Pair
Page 28
Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
86 4
86 4
84 4
84 4
Power Clean
Controlled
Rest Time = 3 Min
Chest 1 %1 RM Reps Weight
10
10
10You will have to drop the
weight ten or 15 pounds a
set from normal
Pause Bench
Controlled
Rest Time = 90 Sec
Chest 2 %1 RM Reps Weight
10
10
10
10
Barbel l Incl ine Press
EXPLOSIVE
Chest 3 %1 RM Reps Weight
10
10
10
10
DB Flys
Controlled
Rest Time = 60 Sec
Pair w/ Incl ine
Tricep 1 %1 RM Reps Weight
10 (ea arm)
10 (ea arm)
10 (ea arm)
Tricep Kickbacks
Controlled
Shoulder 1 %1 RM Reps Weight
10
10
10
DB Lateral Raise
Controlled
Rest Time = 60 Sec
Tricep 2 %1 RM Reps Weight
30
30
30
Dips (unweighted)
Controlled
Rest Time = 30 Sec
Shoulder 2 %1 RM Reps Weight
To failureDB Mi l i tary Press
Controlled
Do one set to failure
(alternate arms each rep)
Week 3 Strength Program May 29th – June 4th
Friday June 2nd
Lift Combo Pair
Page 29
Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
8 (ea leg)
8 (ea leg)
8 (ea leg)
Bring your knee to your
chest
Barbell Step Up
Explosive
Rest Time = 2 Min
Glute 1 %1 RM Reps Weight
10
10
10
Front Squat
Controlled
Rest Time = 90 Sec
Hamstring 1 %1 RM Reps Weight
10
10
10
Dep. Upon Front Squat
Two Leg RDL's
Controlled
Glute 2 %1 RM Reps Weight
10, 10 sec hold
10, 10 sec hold
10, 10 sec hold
Hip Extension
Controlled
Rest Time = 90 Sec
Core 1 %1 RM Reps Weight
10, 10
10, 10
10, 10Dep. Upon hip ext
Pair w/ Hip extension
Slow Bicycles & Roll-Ups
Controlled
Back 1 %1 RM Reps Weight
15
15
15
15
Lat Pulldown (tight)
Controlled
Rest Time = 30 Sec
Back 2 %1 RM Reps Weight
10
10
10
10
Lat Pulldown (wide)
Controlled
Rest Time = 60 Sec
Core 2 %1 RM Reps Weight
45 Sec
45 Sec
45 Sec
45 Sec
Dep. Lat Pulldown
Planks
Controlled
Conditioning Week 3
May 29th - June 4th
Page 30
Henderson State Football Summer Program
Reps Rest
100's 8 45 sec
These are full speed sprints. We are now beginning a phase
to get faster, the last two weeks were developing a base
level of conditioning.
Monday
Reps Rest
Pattern Runs Look in back of packet by position 3 90 Sec (set)
These will vary by position group. At the back of this manual each
position group has their specific patterns. There are ten
movements - go through all of them in a row only resting the same
amount as what the movement took you to do. So, if it took you five
seconds to do it, rest five seconds then do the next movement.
Rest starts once you jog it back to the start. Do rep 2 in opp direction.
Thursday
Reps Rest
100's 8 45
These are full speed sprints. We are now beginning a phase
to get faster, the last two weeks were developing a base
level of conditioning.
Saturday
Week 4 Strength Program June 5th – June 11th
Monday June 5th
Lift Combo Pair
Page 31
Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
84 6
84 6
84 4
84 4
Hang Clean
Controlled
Rest Time = 2 Min
Chest 1 %1 RM Reps Weight
85 6
82 6
80 6
80 6
Barbell Bench Press
EXPLOSIVE
Rest Time = 90 Sec
Core 1 %1 RM Reps Weight
1 Min
1 Min
1 MinRest Time = 30 Sec
Planks
Controlled
Chest 2 %1 RM Reps Weight
6
6
6
6
Barbell Incline Press
EXPLOSIVE
Rest Time = 90 Sec
Core 2 %1 RM Reps Weight
1 Min
1 Min
1 Min
Leg Lifts
Controlled
Rest Dep. Upon Bench
Tricep 1 %1 RM Reps Weight
10 (ea arm)
10 (ea arm)
10 (ea arm)
Tricep Kickbacks
Controlled
Pair w/ Shoulder Circ
Shoulder 1 %1 RM Reps Weight
30 Sec. Int
30 sec. Int
30 Sec. Int
Shoulder Circuit
Controlled
Rest Time = 2 min
30 sec intervals for five
different exercises
Tricep 2 %1 RM Reps Weight
30
30
30
Dips (unweighted)
Controlled
Rest Time = 30 Sec
Week 4 Strength Program June 5th – June 11th
Tuesday June 6th
Lift Combo Pair
Page 32
Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
8 (ea leg)
8 (ea leg)
8 (ea leg)
Barbell Step Up
EXPLOSIVE
Rest Time = 2 Min
Glute 1 %1 RM Reps Weight
76 10
74 10
74 10
Back Squat
EXPLOSIVE
Rest Time = 90 Sec
Hamstring 1 %1 RM Reps Weight
15,15
15,15
15,15Dep. Upon Squat
Hamstring Rollouts
Controlled
Glute 2 %1 RM Reps Weight
8 (ea leg)
8 (ea leg)
8 (ea leg)
Side Squats
EXPLOSIVE
Hamstring 2 %1 RM Reps Weight
10
10
10Rest Time = 90 Sec
Pair w/ Side Squats
Hamstring Holds
Controlled
Back 1 %1 RM Reps Weight
8,8,8,15
8
8
Lat Pulldown Dropset
Controlled
Rest Time = 90 Sec
Back 2 %1 RM Reps Weight
7,7,7
7,7,7
7,7,7
Inverted Rows (Alt. Grip)
Controlled
Pair w/ Ecc Curls
Bicep 1 %1 RM Reps Weight
8 (ea arm)
8 (ea arm)
8 (ea arm)
Eccentric Curls
Controlled
Rest Time = 90 Sec
Week 4 Strength Program June 5th – June 11th
Thursday June 8th
Lift Combo Pair
Page 33
Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
84 6
84 6
84 4
84 4
Hang Clean
Controlled
Rest Time = 2 Min
Chest 1 %1 RM Reps Weight
85 6
82 6
80 6
80 6
Barbell Bench Press
EXPLOSIVE
Rest Time = 90 Sec
Core 1 %1 RM Reps Weight
1 Min
1 Min
1 MinRest Time = 30 Sec
Planks
Controlled
Chest 2 %1 RM Reps Weight
6
6
6
6
Barbell Incline Press
EXPLOSIVE
Rest Time = 90 Sec
Core 2 %1 RM Reps Weight
1 Min
1 Min
1 Min
Leg Lifts
Controlled
Rest Dep. Upon Bench
Tricep 1 %1 RM Reps Weight
10 (ea arm)
10 (ea arm)
10 (ea arm)
Tricep Kickbacks
Controlled
Pair w/ Shoulder Circ
Shoulder 1 %1 RM Reps Weight
30 Sec. Int
30 sec. Int
30 Sec. Int
Shoulder Circuit
Controlled
Rest Time = 2 min
30 sec intervals for five
different exercises
Tricep 2 %1 RM Reps Weight
30
30
30
Dips (unweighted)
Controlled
Rest Time = 30 Sec
Week 4 Strength Program June 5th – June 11th
Friday June 9th
Lift Combo Pair
Page 34
Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
8 (ea leg)
8 (ea leg)
8 (ea leg)
Barbell Step Up
EXPLOSIVE
Rest Time = 2 Min
Glute 1 %1 RM Reps Weight
76 10
74 10
74 10
Back Squat
EXPLOSIVE
Rest Time = 90 Sec
Hamstring 1 %1 RM Reps Weight
15,15
15,15
15,15Dep. Upon Squat
Hamstring Rollouts
Controlled
Glute 2 %1 RM Reps Weight
8 (ea leg)
8 (ea leg)
8 (ea leg)
Side Squats
EXPLOSIVE
Hamstring 2 %1 RM Reps Weight
10
10
10Rest Time = 90 Sec
Pair w/ Side Squats
Hamstring Holds
Controlled
Back 1 %1 RM Reps Weight
8,8,8,15
8
8
Lat Pulldown Dropset
Controlled
Rest Time = 90 Sec
Back 2 %1 RM Reps Weight
7,7,7
7,7,7
7,7,7
Inverted Rows (Alt. Grip)
Controlled
Pair w/ Ecc Curls
Bicep 1 %1 RM Reps Weight
8 (ea arm)
8 (ea arm)
8 (ea arm)
Eccentric Curls
Controlled
Rest Time = 90 Sec
Conditioning Week 4
June 5th - June 11th
Page 35
Henderson State Football Summer Program
Reps Rest
100's 8 45 sec
These are full speed sprints. We are now beginning a phase
to get faster, the last two weeks were developing a base
level of conditioning.
Monday
Reps Rest
Pattern Runs Look in back of packet by position 3 90 Sec (set)
These will vary by position group. At the back of this manual each
position group has their specific patterns. There are ten
movements - go through all of them in a row only resting the same
amount as what the movement took you to do. So, if it took you five
seconds to do it, rest five seconds then do the next movement.
Rest starts once you jog it back to the start. Do rep 2 in opp direction.
Thursday
Reps Rest
100's 8 45
These are full speed sprints. We are now beginning a phase
to get faster, the last two weeks were developing a base
level of conditioning.
Saturday
Week 5 Strength Program June 12th – June 18th
Monday June 12th
Lift Combo Pair
Page 36
Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
84 5
84 4
80 4
80 4Pair w/ Planks
Power Clean
EXPLOSIVE
Core 1 %1 RM Reps Weight
45 Sec
45 Sec
45 Sec
45 SecPair w/ Power Clean
Planks
Controlled
Rest time = 2 min
Chest 1 %1 RM Reps Weight
85 6
82 6
80 6
80 6
Barbell Bench Press
EXPLOSIVE
Rest Time = 90 Sec
Chest 2 %1 RM Reps Weight
30
30
30
Decline Push-Ups
EXPLOSIVE
Dep. Upon Pause Bench
Shoulder 1 %1 RM Reps Weight
10
10
10
DB Military Press
EXPLOSIVE
Pair w/ Slow bikes &
Rollouts
Core 2 %1 RM Reps Weight
10, 10
10, 10
10, 10
Pair w/ Military Press
Slow Bicycles & Rollouts
Controlled
Dep. Upon Mi l . Press
Shoulder 2 %1 RM Reps Weight
10
10
10
Lateral Raise
Controlled
Shoulder 3 %1 RM Reps Weight
10
10
10
Front Raise
Controlled
Rest Time = 60 sec
Pair w/ Lateral Raise
Tricep 1 %1 RM Reps Weight
5, 1 min., 5
5, 1 min., 5
5, 1 min., 5
1 Minute holds
Controlled
Do 5 reps, hold it for one
minute, then finish with 5
reps
Week 5 Strength Program June 12th – June 18th
Tuesday June 13th
Lift Combo Pair
Page 37
Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
5
5
5
5
Deadlift
EXPLOSIVE
Rest Time = 2 Min
Glute 1 %1 RM Reps Weight
6
6
6
6
Front Squat
Controlled
Rest Time = 90 Sec
Pair w/ Hamstring
Rollouts
Glute 2 %1 RM Reps Weight
10 (ea leg)
10 (ea leg)
10 (ea leg)
Bulgarian Split Squats
Controlled
Rest Time = 90 Sec
Pair w/ Two leg RDLS
Hamstring 2 %1 RM Reps Weight
10
10
10
Two Leg RDL's
Controlled
Dep. Upon Split Squats
Pair w/ Split Squats
Back 1 %1 RM Reps Weight
8,8,8 15
8
8Rest Time = 60 sec
Lat Pulldown Dropset
Controlled
Back 2 %1 RM Reps Weight
7,7,7
7,7,7
7,7,7Rest Time = 60 sec
Inverted Rows Alt grip
Controlled
Bicep 1 %1 RM Reps Weight
7,7,7
7,7,7
7,7,7Dep. Upon Inv. Rows
Alternate Arms
7, 7, 7's
Controlled
Week 5 Strength Program June 12th – June 18th
Thursday June 15th
Lift Combo Pair
Page 38
Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
84 5
84 4
80 4
80 4Pair w/ Planks
Power Clean
EXPLOSIVE
Core 1 %1 RM Reps Weight
45 Sec
45 Sec
45 Sec
45 SecPair w/ Power Clean
Planks
Controlled
Rest time = 2 min
Chest 1 %1 RM Reps Weight
85 6
82 6
80 6
80 6
Barbell Bench Press
EXPLOSIVE
Rest Time = 90 Sec
Chest 2 %1 RM Reps Weight
30
30
30
Decline Push-Ups
EXPLOSIVE
Dep. Upon Pause Bench
Shoulder 1 %1 RM Reps Weight
10
10
10
DB Military Press
EXPLOSIVE
Pair w/ Slow bikes &
Rollouts
Core 2 %1 RM Reps Weight
10, 10
10, 10
10, 10
Pair w/ Military Press
Slow Bicycles & Rollouts
Controlled
Dep. Upon Mi l . Press
Shoulder 2 %1 RM Reps Weight
10
10
10
Lateral Raise
Controlled
Shoulder 3 %1 RM Reps Weight
10
10
10
Front Raise
Controlled
Rest Time = 60 sec
Pair w/ Lateral Raise
Tricep 1 %1 RM Reps Weight
5, 1 min., 5
5, 1 min., 5
5, 1 min., 5
1 Minute holds
Controlled
Do 5 reps, hold it for one
minute, then finish with 5
reps
Week 5 Strength Program June 12th – June 18th
Friday June 16th
Lift Combo Pair
Page 39
Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
5
5
5
5
Deadlift
EXPLOSIVE
Rest Time = 2 Min
Glute 1 %1 RM Reps Weight
6
6
6
6
Front Squat
Controlled
Rest Time = 90 Sec
Pair w/ Hamstring
Rollouts
Glute 2 %1 RM Reps Weight
10 (ea leg)
10 (ea leg)
10 (ea leg)
Bulgarian Split Squats
Controlled
Rest Time = 90 Sec
Pair w/ Two leg RDLS
Hamstring 2 %1 RM Reps Weight
10
10
10
Two Leg RDL's
Controlled
Dep. Upon Split Squats
Pair w/ Split Squats
Back 1 %1 RM Reps Weight
8,8,8 15
8
8Rest Time = 60 sec
Lat Pulldown Dropset
Controlled
Back 2 %1 RM Reps Weight
7,7,7
7,7,7
7,7,7Rest Time = 60 sec
Inverted Rows Alt grip
Controlled
Bicep 1 %1 RM Reps Weight
7,7,7
7,7,7
7,7,7Dep. Upon Inv. Rows
Alternate Arms
7, 7, 7's
Controlled
Conditioning Week 5
June 12th - June 18th
Page 40
Henderson State Football Summer Program
Reps Rest
Speed Progression 4 60 sec
You will be running sprints that vary in distance. First sprint
is 10 yards, jog it back next sprint is 20 yds. Same sequence
for 30 yards and 40 yards then back down to 30, 20, and 10.
Rest is 10 seconds once back at the starting line after each
distance. Rest is 60 seconds after each set is completed.
Monday
Reps Rest
100's 8 45
Full speed sprints. The best way to get faster is to run fast.
Thursday
Reps Rest
Speed Progression 4 60 sec
You will be running sprints that vary in distance. First sprint
is 10 yards, jog it back next sprint is 20 yds. Same sequence
for 30 yards and 40 yards then back down to 30, 20, and 10.
Rest is 10 seconds once back at the starting line after each
distance. Rest is 60 seconds after each set is completed.
Friday
Week 6 Strength Program June 19th – June 25th
Monday June 19th
Lift Combo Pair
Page 41
Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
3
3
3
3
Hang Clean
EXPLOSIVE
Rest Time = 2 Min
Chest 1 %1 RM Reps Weight
3
3
3
3
3
Barbell Flat Bench
EXPLOSIVE
Rest Time = 2 Min
Core 1 %1 RM Reps Weight
1 Min
1 Min
1 Min
Pair w/ Bench
Planks
Controlled
Rest Time = 30 Sec
Chest 2 %1 RM Reps Weight
10
10
10
DB Inc Alternating Arms
EXPLOSIVE
Rest Time = 60 Sec
Pair w/ Captains Chair
Core 2 %1 RM Reps Weight
10, 10, 10
10, 10, 10
10, 10, 10
Captains Chair
Controlled
Dep. Upon Incline
Shoulder 1 %1 RM Reps Weight
10
10
10
Barbel l Mi l . Press
EXPLOSIVE
Rest Time = 60 Sec
Pair w/
Skullcrushers
Tricep 1 %1 RM Reps Weight
10
10
10
SkullCrushers
Controlled
Dep. Upon Mil. Press
Pair w/ Military Press
Tricep 2 %1 RM Reps Weight
30
30
30
Dips (unweighted)
Controlled
Rest Time = 30 Sec
Week 6 Strength Program June 19th – June 25th
Tuesday June 20th
Lift Combo Pair
Page 42
Henderson State Football Summer Program
Core 1 %1 RM Reps Weight
10,10
10,10
10,10
Slow Bicycles & Roll-Ups
Controlled
Dep. Upon Step-Up
Pair w/ Step-Up
Glute 1 %1 RM Reps Weight
8
8
8
8
Front Squat
Controlled
Rest Time = 90 Sec
Pair w/ Two Leg RDLs
Lower Back 1 %1 RM Reps Weight
10
10
10
Goodmornings
Controlled
Dep. Upon Hip Ext
Pair w/ Hip Extension
Week 6 Strength Program June 19th – June 25th
Thursday June 22nd
Lift Combo Pair
Page 43
Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
3
3
3
3
Hang Clean
EXPLOSIVE
Rest Time = 2 Min
Chest 1 %1 RM Reps Weight
3
3
3
3
3
Barbell Flat Bench
EXPLOSIVE
Rest Time = 2 Min
Core 1 %1 RM Reps Weight
1 Min
1 Min
1 Min
Pair w/ Bench
Planks
Controlled
Rest Time = 30 Sec
Chest 2 %1 RM Reps Weight
10
10
10
DB Inc Alternating Arms
EXPLOSIVE
Rest Time = 60 Sec
Pair w/ Captains Chair
Core 2 %1 RM Reps Weight
10, 10, 10
10, 10, 10
10, 10, 10
Captains Chair
Controlled
Dep. Upon Incline
Shoulder 1 %1 RM Reps Weight
10
10
10
Barbel l Mi l . Press
EXPLOSIVE
Rest Time = 60 Sec
Pair w/
Skullcrushers
Tricep 1 %1 RM Reps Weight
10
10
10
SkullCrushers
Controlled
Dep. Upon Mil. Press
Pair w/ Military Press
Tricep 2 %1 RM Reps Weight
30
30
30
Dips (unweighted)
Controlled
Rest Time = 30 Sec
Week 6 Strength Program June 19th – June 25th
Friday June 23rd
Lift Combo Pair
Page 44
Henderson State Football Summer Program
Core 1 %1 RM Reps Weight
10,10
10,10
10,10
Slow Bicycles & Roll-Ups
Controlled
Dep. Upon Step-Up
Pair w/ Step-Up
Glute 1 %1 RM Reps Weight
8
8
8
8
Front Squat
Controlled
Rest Time = 90 Sec
Pair w/ Two Leg RDLs
Lower Back 1 %1 RM Reps Weight
10
10
10
Goodmornings
Controlled
Dep. Upon Hip Ext
Pair w/ Hip Extension
Conditioning Week 6
June 19th - June 25th
Page 45
Henderson State Football Summer Program
Reps Rest
Plyometric 3 2 Min
This will be a plyometric circuit where you are moving
continuously for the two minutes you're doing the exercises.
Start by squat jumping as high as you can for 30 sec, transition
directly to split jumps, broad jumps, and finally side to side
jumps.
This should be extremely taxing. If its not jump higher.
Monday
Reps Rest
Pattern Runs Look in back of packet by position 3 90 Sec (set)
These will vary by position group. At the back of this manual each
position group has their specific patterns. There are ten
movements - go through all of them in a row only resting the same
amount as what the movement took you to do. So, if it took you five
seconds to do it, rest five seconds then do the next movement.
Rest starts once you jog it back to the start. Do rep 2 in opp direction.
Thursday
Reps Rest
110's 10 45
These are not quite full speed sprints, but you will have to
push to make the times.
Bigs = 21 Sec or less
Mids = 18 Sec or less
Skills = 17 sec or less
Friday
Week 7 Strength Program June 26th – July 2nd
Monday June 26th
Lift Combo Pair
Page 46
Henderson State Football Summer Program
Chest 1 %1 RM Reps Weight
3
3
3
3
3
Barbell Flat Bench
EXPLOSIVE
Rest Time = 2 Min
Week 7 Strength Program June 26th – July 2nd
Tuesday June 27th
Lift Combo Pair
Page 47
Henderson State Football Summer Program
Glute 1 %1 RM Reps Weight
8
8
8
8
Front Squat
Controlled
Rest Time = 90 Sec
Pair w/ Hamstring
Rollouts
Glute 2 %1 RM Reps Weight
10 (ea leg)
10 (ea leg)
10 (ea leg)Rest Time = 90 Sec
Pair w/ Single Leg RDLS
Bulgarian Split Squats
Controlled
Hamstring 2 %1 RM Reps Weight
10 (ea leg)
10 (ea leg)
10 (ea leg)
Single Leg RDL's
Controlled
Dep. Upon Squats
Pair w/ Split Squats
Week 7 Strength Program June 26th – July 2nd
Thursday June 29th
Lift Combo Pair
Page 48
Henderson State Football Summer Program
Chest 1 %1 RM Reps Weight
3
3
3
3
3
Barbell Flat Bench
EXPLOSIVE
Rest Time = 2 Min
Week 7 Strength Program June 26th – July 2nd
Friday June 30th
Lift Combo Pair
Page 49
Henderson State Football Summer Program
Glute 1 %1 RM Reps Weight
8
8
8
8
Front Squat
Controlled
Rest Time = 90 Sec
Pair w/ Hamstring
Rollouts
Glute 2 %1 RM Reps Weight
10 (ea leg)
10 (ea leg)
10 (ea leg)Rest Time = 90 Sec
Pair w/ Single Leg RDLS
Bulgarian Split Squats
Controlled
Hamstring 2 %1 RM Reps Weight
10 (ea leg)
10 (ea leg)
10 (ea leg)
Single Leg RDL's
Controlled
Dep. Upon Squats
Pair w/ Split Squats
Conditioning Week 7
June 26th – July 2nd
Page 50
Henderson State Football Summer Program
Reps Rest
Plyometric 3 2 Min
This will be a plyometric circuit where you are moving
continuously for the two minutes you're doing the exercises.
Start by squat jumping as high as you can for 30 sec, transition
directly to split jumps, broad jumps, and finally side to side
jumps.
This should be extremely taxing. If its not jump higher.
Monday
Reps Rest
Pattern Runs Look in back of packet by position 3 90 Sec (set)
These will vary by position group. At the back of this manual each
position group has their specific patterns. There are ten
movements - go through all of them in a row only resting the same
amount as what the movement took you to do. So, if it took you five
seconds to do it, rest five seconds then do the next movement.
Rest starts once you jog it back to the start. Do rep 2 in opp direction.
Thursday
Reps Rest
100's 10 45
Full speed sprints. Get faster
Friday
Week 8 Strength Program July 3rd – July 9th
Monday July 3rd
Lift Combo Pair
Page 51
Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
84 5
84 4
80 4
80 4Pair w/ Planks
Power Clean
EXPLOSIVE
Core 1 %1 RM Reps Weight
45 Sec
45 Sec
45 Sec
45 SecPair w/ Power Clean
Planks
Controlled
Rest time = 2 min
Week 8 Strength Program July 3rd – July 9th
Tuesday July 4th
Lift Combo Pair
Page 52
Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
86 4
86 4
84 4
84 4
Power Clean
EXPLOSIVE
Core 1 %1 RM Reps Weight
45 Sec
45 Sec
45 Sec
45 Sec
Leg Lifts
Controlled
Rest Time = 2 Min
Pair w/ Power Clean
Glute 1 %1 RM Reps Weight
76 10
74 10
70 10
70 10
Barbell Back Squat
EXPLOSIVE
Rest Time = 90 Sec
Be explosive bringing
the weight up
Hamstring 1 %1 RM Reps Weight
15, 15
15, 15
15, 15
Pair w/ Barbell Back Squat
Hamstring Rollouts
Controlled
Dep. upon squat
Glute 2 %1 RM Reps Weight
10 (ea leg)
10 (ea leg)
10 (ea leg)
10 (ea leg)
Side Squats
Controlled
Rest Time = 90 Sec
Hamstring 2 %1 RM Reps Weight
15, 15
15, 15
15, 15
Two Leg RDL's
Controlled
Back 1 %1 RM Reps Weight
10
10
10
Pull-Ups Overhand
Controlled
Rest Dep upon Bic.
If you can do more
with ease do 15
Bicep 1 %1 RM Reps Weight
8,8,8,15
8
8
Bicep Dropset
Controlled
Rest Time = 90 Sec
Back 2 %1 RM Reps Weight
10
10
10
Eccentric Inv. Rows
Controlled
Rest Time = 90 Sec
One grip, very slow on the
way down
Week 8 Strength Program July 3rd – July 9th
Thursday July 6th
Lift Combo Pair
Page 53
Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
84 5
84 4
80 4
80 4Pair w/ Planks
Power Clean
EXPLOSIVE
Core 1 %1 RM Reps Weight
45 Sec
45 Sec
45 Sec
45 SecPair w/ Power Clean
Planks
Controlled
Rest time = 2 min
Week 8 Strength Program July 3rd – July 9th
Friday July 7th
Lift Combo Pair
Page 54
Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
86 4
86 4
84 4
84 4
Power Clean
EXPLOSIVE
Core 1 %1 RM Reps Weight
45 Sec
45 Sec
45 Sec
45 Sec
Leg Lifts
Controlled
Rest Time = 2 Min
Pair w/ Power Clean
Glute 1 %1 RM Reps Weight
76 10
74 10
70 10
70 10
Barbell Back Squat
EXPLOSIVE
Rest Time = 90 Sec
Be explosive bringing
the weight up
Hamstring 1 %1 RM Reps Weight
15, 15
15, 15
15, 15
Pair w/ Barbell Back Squat
Hamstring Rollouts
Controlled
Dep. upon squat
Glute 2 %1 RM Reps Weight
10 (ea leg)
10 (ea leg)
10 (ea leg)
10 (ea leg)
Side Squats
Controlled
Rest Time = 90 Sec
Hamstring 2 %1 RM Reps Weight
15, 15
15, 15
15, 15
Two Leg RDL's
Controlled
Back 1 %1 RM Reps Weight
10
10
10
Pull-Ups Overhand
Controlled
Rest Dep upon Bic.
If you can do more
with ease do 15
Bicep 1 %1 RM Reps Weight
8,8,8,15
8
8
Bicep Dropset
Controlled
Rest Time = 90 Sec
Back 2 %1 RM Reps Weight
10
10
10
Eccentric Inv. Rows
Controlled
Rest Time = 90 Sec
One grip, very slow on the
way down
Conditioning Week 8
July 3rd – July 9th
Page 55
Henderson State Football Summer Program
Reps Rest
100's 10 45
Full speed sprints. Get faster
Monday
Reps Rest
300 yard shuttles 3 2 Min
This will not be a full speed sprint. We are now beginning a
phase where we need to get in camp shape. You will need to
push yourself to make the times. Run to the 25 and back 6
times (300 yards).
Bigs = 75 Mids = 70 Skills = 65
Thursday
Reps Rest
Pattern Runs Look in back of packet by position 3 90 Sec (set)
These will vary by position group. At the back of this manual each
position group has their specific patterns. There are ten
movements - go through all of them in a row only resting the same
amount as what the movement took you to do. So, if it took you five
seconds to do it, rest five seconds then do the next movement.
Rest starts once you jog it back to the start. Do rep 2 in opp direction.
Saturday
Week 9 Strength Program July 10th – July 16th
Monday July 10th
Lift Combo Pair
Page 56
Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
84 5
84 4
80 4
80 4Pair w/ Planks
Power Clean
EXPLOSIVE
Core 1 %1 RM Reps Weight
45 Sec
45 Sec
45 Sec
45 SecPair w/ Power Clean
Planks
Controlled
Rest time = 2 min
Week 9 Strength Program July 10th – July 16th
Tuesday July 11th
Lift Combo Pair
Page 57
Henderson State Football Summer Program
Week 9 Strength Program July 10th – July 16th
Thursday July 13th
Lift Combo Pair
Page 58
Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
84 5
84 4
80 4
80 4Pair w/ Planks
Power Clean
EXPLOSIVE
Core 1 %1 RM Reps Weight
45 Sec
45 Sec
45 Sec
45 SecPair w/ Power Clean
Planks
Controlled
Rest time = 2 min
Week 9 Strength Program July 10th – July 16th
Friday July 14th
Lift Combo Pair
Page 59
Henderson State Football Summer Program
Conditioning Week 9
July 10th – July 16th
Page 60
Henderson State Football Summer Program
Reps Rest
100's 10 45
Full speed sprints. Get faster
Monday
Reps Rest
300 yard shuttles 3 2 Min
This will not be a full speed sprint. We are now beginning a
phase where we need to get in camp shape. You will need to
push yourself to make the times. Run to the 25 and back 6
times (300 yards).
Bigs = 75 Mids = 70 Skills = 65
Thursday
Reps Rest
Pattern Runs Look in back of packet by position 3 90 Sec (set)
These will vary by position group. At the back of this manual each
position group has their specific patterns. There are ten
movements - go through all of them in a row only resting the same
amount as what the movement took you to do. So, if it took you five
seconds to do it, rest five seconds then do the next movement.
Rest starts once you jog it back to the start. Do rep 2 in opp direction.
Saturday
Week 10 Strength Program July 17th – July 23rd
Monday July 17th
Lift Combo Pair
Page 61
Henderson State Football Summer Program
Chest 1 %1 RM Reps Weight
85 6
82 6
80 6
80 6
Barbell Flat Bench
EXPLOSIVE
Rest Time = 2 Min
Chest 2 %1 RM Reps Weight
6
6
6
6
Incline DB Bench
EXPLOSIVE
Pair w/ Push Up Holds
Chest 3 %1 RM Reps Weight
30 Sec
30 Sec
30 Sec
Push Up Holds
Controlled
Rest Time = 60 Sec
Pair w/ Incline
Week 10 Strength Program July 17th – July 23rd
Tuesday July 18th
Lift Combo Pair
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Henderson State Football Summer Program
Glute 1 %1 RM Reps Weight
8
8
8
8
Front Squat
Controlled
Rest Time = 90 Sec
Pair w/ Hamstring
Rollouts
Week 10 Strength Program July 17th – July 23rd
Thursday July 20th
Lift Combo Pair
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Henderson State Football Summer Program
Chest 1 %1 RM Reps Weight
85 6
82 6
80 6
80 6
Barbell Flat Bench
EXPLOSIVE
Rest Time = 2 Min
Chest 2 %1 RM Reps Weight
6
6
6
6
Incline DB Bench
EXPLOSIVE
Pair w/ Push Up Holds
Chest 3 %1 RM Reps Weight
30 Sec
30 Sec
30 Sec
Push Up Holds
Controlled
Rest Time = 60 Sec
Pair w/ Incline
Week 10 Strength Program July 17th – July 23rd
Friday July 21st
Lift Combo Pair
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Henderson State Football Summer Program
Glute 1 %1 RM Reps Weight
8
8
8
8
Front Squat
Controlled
Rest Time = 90 Sec
Pair w/ Hamstring
Rollouts
Conditioning Week 10
July 17th – July 23rd
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Henderson State Football Summer Program
Reps Rest
Speed Progression 4 60 sec
You will be running sprints that vary in distance. First sprint
is 10 yards, jog it back and next sprint is 20 yards. Same thing
for 30 yards, 40 yards then back down to 30, 20, and 10. Rest
is 10 seconds once back at the starting line after each
distance. Rest is 60 seconds after each set is completed.
Monday
Reps Rest
300 yard shuttles 3 2 Min
This will not be a full speed sprint. We are now beginning a
phase where we need to get in camp shape. You will need to
push yourself to make the times. Run to the 25 and back 6
times (300 yards).
Bigs = 75 Mids = 70 Skills = 65
Thursday
Reps Rest
Pattern Runs Look in back of packet by position 3 90 Sec (set)
These will vary by position group. At the back of this manual each
position group has their specific patterns. There are ten
movements - go through all of them in a row only resting the same
amount as what the movement took you to do. So, if it took you five
seconds to do it, rest five seconds then do the next movement.
Rest starts once you jog it back to the start. Do rep 2 in opp direction.
Saturday
Week 11 Strength Program July 24th – July 30th
Monday July 24th
Lift Combo Pair
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Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
88 4
88 4
88 3
88 3
Power Clean
EXPLOSIVE
Rest Time = 2 Min
Chest 1 %1 RM Reps Weight
85 6
82 6
80 6
80 6
Barbell Bench Press
EXPLOSIVE
Rest Time = 90 Sec
Chest 2 %1 RM Reps Weight
6
6
6
6
Barbell Incline Press
EXPLOSIVE
Rest Time = 90 Sec
Chest 3 %1 RM Reps Weight
To failurePush Ups to failure
Controlled
Rest Time = 90 Sec
After final set of incline do
push-ups to failure
Shoulder 1 %1 RM Reps Weight
5 ex. for 30 sec
5 ex. for 30 sec
5 ex. for 30 secRest Time = 2 Min
3 sets of 5 exercises for 30
secs
Shoulder Circuit
Controlled
Tricep 1 %1 RM Reps Weight
10
10
10
Pushdowns
Controlled
Rest Time = 60 Sec
Core 2 %1 RM Reps Weight
25, 25, 10
25, 25, 10
25, 25, 10
Variety Circuit
Controlled
25 Sit- Ups, 25 Rollouts,
and 10 modified V - ups
Week 11 Strength Program July 24th – July 30th
Tuesday July 25th
Lift Combo Pair
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Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
8 (ea leg)
8 (ea leg)
8 (ea leg)
Barbell Step Up
EXPLOSIVE
Rest Time = 2 Min
Glute 1 %1 RM Reps Weight
80 10
80 10
76 8
76 8
Back Squats
Controlled
Rest Time = 90 Sec
Hamstring 1 %1 RM Reps Weight
10
10
10
Hamstring Holds
Controlled
Dep. Upon Squats
Pair w/ Squats
Back 1 %1 RM Reps Weight
10
10
Failure
Pull - Ups
Controlled
Rest Time = 60 Sec
Back 1 %1 RM Reps Weight
10
10
10
Pair w/ Bicep Curls
Inv. Rows
Controlled
Bicep 1 %1 RM Reps Weight
10
10
10
10
Regular Curls
Controlled
Rest Time = 60 Sec
Pair w/ Inv Rows
Week 11 Strength Program July 24th – July 30th
Thursday July 27th
Lift Combo Pair
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Henderson State Football Summer Program
Core 1 %1 RM Reps Weight
1 Min
1 Min
1 Min
Planks
Controlled
Dep. Upon High Pulls
Pair w/ High Pulls
Chest 2 %1 RM Reps Weight
60 Sec
60 Sec
60 Sec
DB Push - Ups / Holds
Controlled
Rest Time = 90 SecDo push ups until you
can't and then hold for the
remaining time
Core 2 %1 RM Reps Weight
25, 25, 10
25, 25, 10
25, 25, 10
Variety Circuit
Controlled
Dep. Upon Push-Up Holds
25 Sit- Ups, 25 Rollouts,
and 10 modified V - ups
Shoulder 1 %1 RM Reps Weight
5 ex. for 30 sec
5 ex. for 30 sec
5 ex. for 30 secRest Time = 2 Min
3 sets of 5 exercises for 30
secs
Shoulder Circuit
Controlled
Tricep 1 %1 RM Reps Weight
12
12
12
Extens ions on Bar
Controlled
Pair w/ Tricep Kickbacks
Tricep 2 %1 RM Reps Weight
10 (ea arm)
10 (ea arm)
10 (ea arm)
Tricep Kickbacks
Controlled
Rest Time = 60 Sec
Pair w/ Tricep Extensions
Week 11 Strength Program July 24th – July 30th
Friday July 28th
Lift Combo Pair
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Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
8 (ea leg)
8 (ea leg)
8 (ea leg)
Barbell Step Up
EXPLOSIVE
Rest Time = 2 Min
Glute 1 %1 RM Reps Weight
80 10
80 10
76 8
76 8
Back Squats
Controlled
Rest Time = 90 Sec
Hamstring 1 %1 RM Reps Weight
10
10
10
Hamstring Holds
Controlled
Dep. Upon Squats
Pair w/ Squats
Back 1 %1 RM Reps Weight
10
10
Failure
Pull - Ups
Controlled
Rest Time = 60 Sec
Back 1 %1 RM Reps Weight
10
10
10
Pair w/ Bicep Curls
Inv. Rows
Controlled
Bicep 1 %1 RM Reps Weight
10
10
10
10
Regular Curls
Controlled
Rest Time = 60 Sec
Pair w/ Inv Rows
Conditioning Week 11
July 24th – July 30th
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Henderson State Football Summer Program
Reps Rest
Speed Progression 4 60 sec
You will be running sprints that vary in distance. First sprint
is 10 yards, jog it back and next sprint is 20 yards. Same thing
for 30 yards, 40 yards then back down to 30, 20, and 10. Rest
is 10 seconds once back at the starting line after each
distance. Rest is 60 seconds after each set is completed.
Monday
Reps Rest
300 yard shuttles 3 2 Min
This will not be a full speed sprint. We are now beginning a
phase where we need to get in camp shape. You will need to
push yourself to make the times. Run to the 25 and back 6
times (300 yards).
Bigs = 75 Mids = 70 Skills = 65
Thursday
Reps Rest
Speed Progression 4 60 sec
You will be running sprints that vary in distance. First sprint
is 10 yards, jog it back and next sprint is 20 yards. Same thing
for 30 yards, 40 yards then back down to 30, 20, and 10. Rest
is 10 seconds once back at the starting line after each
distance. Rest is 60 seconds after each set is completed.
Friday
Reps Rest
Pattern Runs Look in back of packet by position 3 90 Sec (set)
These will vary by position group. At the back of this manual each
position group has their specific patterns. There are ten
movements - go through all of them in a row only resting the same
amount as what the movement took you to do. So, if it took you five
seconds to do it, rest five seconds then do the next movement.
Rest starts once you jog it back to the start. Do rep 2 in opp direction.
Saturday
Week 12 Strength Program July 31st – August 6th
Monday July 31st
Lift Combo Pair
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Henderson State Football Summer Program
Chest 1 %1 RM Reps Weight
3
3
3
3
3
Barbell Flat Bench
EXPLOSIVE
Rest Time = 2 Min
Week 12 Strength Program July 31st – August 6th
Tuesday August 1st
Lift Combo Pair
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Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
8 (ea leg)
8 (ea leg)
8 (ea leg)
Barbell Step Up
EXPLOSIVE
Rest Time = 2 Min
Glute 1 %1 RM Reps Weight
80 10
80 10
76 8
76 8
Back Squats
Controlled
Rest Time = 90 Sec
Hamstring 1 %1 RM Reps Weight
10
10
10
Hamstring Holds
Controlled
Dep. Upon Squats
Pair w/ Squats
Back 1 %1 RM Reps Weight
10
10
Failure
Pull - Ups
Controlled
Rest Time = 60 Sec
Back 1 %1 RM Reps Weight
10
10
10
Pair w/ Bicep Curls
Inv. Rows
Controlled
Bicep 1 %1 RM Reps Weight
10
10
10
10
Regular Curls
Controlled
Rest Time = 60 Sec
Pair w/ Inv Rows
Week 12 Strength Program July 31st – August 6th
Thursday August 3rd
Lift Combo Pair
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Henderson State Football Summer Program
Chest 1 %1 RM Reps Weight
3
3
3
3
3
Barbell Flat Bench
EXPLOSIVE
Rest Time = 2 Min
Week 12 Strength Program July 31st – August 6th
Friday August 4th
Lift Combo Pair
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Henderson State Football Summer Program
Body 1 %1 RM Reps Weight
8 (ea leg)
8 (ea leg)
8 (ea leg)
Barbell Step Up
EXPLOSIVE
Rest Time = 2 Min
Glute 1 %1 RM Reps Weight
80 10
80 10
76 8
76 8
Back Squats
Controlled
Rest Time = 90 Sec
Hamstring 1 %1 RM Reps Weight
10
10
10
Hamstring Holds
Controlled
Dep. Upon Squats
Pair w/ Squats
Back 1 %1 RM Reps Weight
10
10
Failure
Pull - Ups
Controlled
Rest Time = 60 Sec
Back 1 %1 RM Reps Weight
10
10
10
Pair w/ Bicep Curls
Inv. Rows
Controlled
Bicep 1 %1 RM Reps Weight
10
10
10
10
Regular Curls
Controlled
Rest Time = 60 Sec
Pair w/ Inv Rows
Conditioning Week 12
August 1st – August 7th
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Henderson State Football Summer Program
Reps Rest
100's 8 45 Sec
Full speed sprints. Last week to get faster.
Monday
Reps Rest
110's 12 60 Sec
Last week before camp. Time to be in shape
Bigs = 20 Sec
Mids = 17 Sec
Skills = 16 Sec
Thursday
Reps Rest
Pattern Runs Look in back of packet by position 3 90 Sec (set)
These will vary by position group. At the back of this manual each
position group has their specific patterns. There are ten
movements - go through all of them in a row only resting the same
amount as what the movement took you to do. So, if it took you five
seconds to do it, rest five seconds then do the next movement.
Rest starts once you jog it back to the start. Do rep 2 in opp direction.
Friday
Reps Rest
110's 12 60 Sec
Last week before camp. Time to be in shape
Bigs = 20 Sec
Mids = 17 Sec
Skills = 16 Sec
Saturday
Position Specific Pattern Runs
On certain days you will be asked to do pattern runs for the conditioning portion of the program.
Below are the specific drills applicable based on position group. With the exception of the kickers, every other
position group has their own individual sets of movements that mimic what you do in game situations.
Offensive lineman and defensive backs will not be doing the same movements because they aren’t required to
do the same things on Saturday. Each of these workouts is designed to help improve speed and flexibility for
what each position needs. Some of the movements will look the same on paper (waved lines), but they will
either be shuffles, kick slides, or backpedals depending on the position performing the action. It should be
clarified in the depiction as well.
At the conclusion of each set (all 8 movements) rest for 90 seconds before beginning the next set. In
between each individual movement, rest for the amount of time it took to perform the movement. If it takes
about five seconds to perform the movement, you should rest for five seconds after jogging back to the
starting point. Part of your rest is jogging back, just like the active rest you would get on your way back to the
huddle or to your alignment in a game.
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Henderson State Football Summer Program
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Henderson State Football Summer Program
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Henderson State Football Summer Program
Lift Descriptions
Full Body Lifts
Power Clean – Use the rubber weights with the barbell on the ground. Position the knees at about shoulder
width apart and grab the bar with the hands in a pronated grip (overhand) just barely outside the knees. First, lift
the weight off the ground with the lower body and begin to extend the hips (push them forward). When the bar
gets above the knees explosively extend the hips fully, and pull with the upper body to get the bar to chest level.
As the bar is rising, drop into a squat position catching and holding the bar at chest level with the elbows at a 90
degree angle, or as high as possible. Rise to a position with hips fully extended to complete the rep. Drop the
weight to the ground to begin the next rep.
Do not shorten the arms or pull with the arms until the bar is above the knees
Violently extend the hips to full extension when the bar gets past the knees
This is an explosive movement – the feet should come off the ground
Your feet will widen with the completion of the movement, but they start at shoulder width
Hang Clean – Similar to the action of a power clean, just started from a later position in the action. Start with
rubber weights on the barbell and the weight resting on the legs slightly above the knees with the hands on the
bar in a pronated (overhand) grip. The hips should be slightly flexed (butt should be back, not standing straight
up) and the knees bent. When performing the movement, violently extend the hips and pull upward with the
upper body. As the bar is rising, drop into a squat position catching and holding the bar at chest level with the
elbows at a 90 degree angle, or as high as possible. Rise to a position with hips fully extended to complete the
rep. Bring the weight back down to the starting position of above the knees to start the next rep.
Extend violently with the hips to complete the movement
Only using the upper body will diminish the amount of weight lifted
This is an explosive movement – the feet should come off the ground
Your feet will widen with the completion of the movement, but they start at shoulder width
Barbell Step – Ups – Position the barbell across the back in the same position required for a back squat.
Position the hands in the same location along the bar used for back squat in order to provide stabilization. Place
a standard bench or an approved box 12 inches in front of where the lifter is standing. In order to execute the lift
step forward directly onto the bench with one foot, making sure to place the entire foot on the bench’s surface.
Raise the entire body to the height of the bench similar to an action of climbing a stair and then drive the
opposite leg (the leg not on the bench) to chest level. Bring the opposite leg back down to the surface of the
bench so that the athlete has completed the movement with both feet on the surface of the bench or box. Step
down off the bench under control, one foot at a time, until both feet are back on the floor to complete the rep.
Position the bar so that it is secure across the back of the lifter
Grip the bar to ensure that it is secure and the lifter will not lose control
Place the entire foot on the surface of the bench for stability
Drive the opposite leg up explosively simulating the action of running
Henderson State Football Summer Program
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Deadlift – Use the rubber weights with the barbell on the ground. Stand with the feet shoulder width apart and
the hands gripping the bar slightly outside of the knees. The grip can be alternated (one hand underhand the
other overhand) or a pure overhand grip. Ensure that the feet are flat on the ground and that the back is flat and
position the shoulders directly over the knees. A curve in the back can be extremely dangerous. When
performing the lift straighten the knees by extending the hips (pushing them forward). Do not lift with the arms.
High Pull – Push Press – Start with the weighted barbell resting on the legs slightly above the knees with the
hands on the bar in a pronated (overhand) grip. The hips should be slightly flexed (butt should be back, not
standing straight up) and the knees bent. This lift is similar in principle to the hang clean, but is performed
differently. Begin the movement by pulling the weight up with the upper body (not using the hips) and as the
bar is rising, drop into a squat position catching and holding the bar at chest level. The elbows do not need to be
at a 90 degree angle. From the catch position extend the arms to full extension while snapping with the hips so
that the hips and arms are fully extended and the weight is locked out above the head. Bring the weight down to
the starting point of the barbell resting slightly above the knees to complete the rep.
Do not use the hips on the pull phase of the lift. This is designed to build upper body strength
Extend the hips and arms simultaneously to get the weight above the head
The feet should come off the ground slightly during the extension phase of the lift
Chest Lifts
Barbell Bench Press – Position the hands slightly outside of the armpits in an overhand grip. Do not have an
extremely wide grip, if anything error on the side of having a slightly narrow grip. These lifts are designed to
aid in functional strength for football, which requires hand positioning to be tight. Perform the reps in a
controlled manner on the downward phase of the lift and explosive on the way up. In this way it should take
twice or three times as long to bring the weight down as it does to push it up.
Barbell Pause Bench - Position the hands slightly outside of the armpits in an overhand grip. The downward
phase of this lift differs from standard bench press slightly. The downward phase will remain almost the exact
same as the weight should be slowly controlled on the way down. The major difference comes when the weight
gets to the bottom. Instead of performing the upward phase as soon as the bar touches the chest, rest the bar for
one second on the chest without any movement before performing the upward phase.
Dumbbell Incline Bench – Sit in a reclining bench at a 60 degree angle. Put an equal sized dumbbell in each
hand and lift to full arm extension. When performing each rep, lift each arm at the same time at the same rate.
The repetition should mimic a repetition with the barbell.
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Henderson State Football Summer Program
Dumbbell Incline Alternating Arms – Set the reclining bench at a 60 degree angle and grab an equal sized
dumbbell for each arm. When performing the repetition, it will differ from standard incline dumbbell bench.
When starting the lift, position one arm fully extended with the weight. One arm should be at chest level and the
other fully extended. With the arm that is chest level, fully extend the arm raising the weight to above the head
and hold it. At this point both arms should be fully extended above the head. Next, lower the weight that
originally started extended back down to chest level and then back up to extended again, while holding the
opposite arm fully extended. Next take the opposite arm and lower it to the chest and back up again, while
maintaining the full extension hold with the opposite arm. While one arm is moving up and down the other arm
should be fully extended above the head. Alternate arms for the duration of the set.
While one arm is moving the other is fully extended
Alternate arms each rep – do not do a full set with one arm and then switch
Dumbbell Flys – Lie on a bench with the back touching and grab equal sized dumbbells in each hand. Extend
the arms outward until there is a slight flex in the elbow. Bring the weight back in to the center and twist the
hands in so that the heels of each hand touch at the conclusion of the rep.
Decline Push-Ups – Position the feet on top of a bench with the hands on the floor in a push-up position.
Perform a push-up maintaining the feet on the bench and finishing with arms fully extended. Keep a flat back
and both hands on the floor.
Push- Up Holds – Hold a slightly flexed push – up position for 30 seconds. This is usually a 3 – set exercise
tied with a superset of incline bench. The first set of 30 seconds the elbows should be barely extended and the
chest nearly touching the floor. The next set the elbows should be slightly less bent and the chest farther from
the floor. The last set the arms should be almost fully extended to a regular push – up position. All three sets are
in slightly different push – up positions, but all are held for 30 seconds a set.
Dumbbell Push – Up Holds – Position the feet on top of a bench with the hands placed on top of a dumbbell
flat edge down on a floor. Position the dumbbells so that the hands are directly above the armpits. Beginning
doing push – ups for 60 seconds. If at any point it is too tiring to perform a push – up hold the push – up
position until the 60 seconds expires. This is purely a timed set, the goal is to do push – ups the whole time, but
there is no number limit to the set.
Bench using Racks – Set up the safety bars so that the barbell is placed near the athlete’s “sticking point” in the
bench press movement. Lie on the bench with the back touching and hands positioned slightly outside of the
armpits exactly like they would be in the standard barbell bench press. To perform the lift press the bar up to
full extension and set the weight back down on the racks. The movement mimics standard bench press, the only
difference is related to where the movement starts. In a standard bench press the movement starts at full
extension, gets brought down to the chest, and then back up to full extension. Using the racks the weight starts
at half extension and finishes at full extension.
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Tricep Lifts
Skullcrushers – This can be performed with a standard barbell or a preacher bar. Start with the back on a bench
with the weight fully extended straight above the eyes. Lower the weight PAST the head. Do not simply bring
the weight down to the forehead, bring it past bringing it close to the floor. On the way up bring the weight to
full extension even with the eyes NOT the chest. If the weight is over the chest the triceps are able to relax, if it
is brought over the eyes where the arms are at a 60 degree angle the triceps continue to work throughout the
entire movement.
DO NOT bring the weight just to the forehead
DO NOT finish the set with arms fully extended over the chest
Lower the weight behind the head as far as comfortably possible
Tricep Kickbacks – Only one dumbbell at a time is required for this lift. When performing the lift, place the
knee on the same side of the body as the arm performing the lift on a bench. The opposite arm is used as a brace
on the bench as well. The elbow needs to be as high as comfortably possible and throughout the duration of the
lift, it should not move. The arm starts at a 90 degree angle and as the elbow remains high the heel of the hand
swings back until the arm is completely extended (straight). All repetitions should be performed with one arm
before rotating arms.
Dips (unweighted) – This can be performed a variety of ways. The easiest method is to place two benches close
enough to each other that the athlete’s heels can rest on one bench while the hands support their body on the
other bench. Position the hands just outside the hips and keep the elbows tight to the body. When performing
the repetitions lower the body until the hamstrings draw tight and then bring the body up to full extension (arms
straight). This lift can also be performed on a dip bar, but puts significantly more stress on the shoulders.
Tricep Pushdowns – This lift is performed with cables. Attach a rope attachment to the cable and set the cable
above the lifter’s head. Grab the rope with a pronated (overhand) grip and pull the rope, with the elbows tight to
the body, all the way down to full extension. Control the weight and the rope back up so that the hands touch
the chest with the elbows remaining at the sides, and then perform the next repetition bringing the weight back
down to full extension.
One – Minute Holds – This lift will require cables. The lift will mimic the action of the tricep pushdown, but
will implement a one minute hold. The lifter should lower the weight to a number that they can perform for 20
repetitions a set if they were only performing tricep pushdowns. Each set begins with five repetitions of tricep
pushdowns immediately followed by the athlete holding the weight at full extension for 60 seconds. During this
time the athlete must attempt to keep the weight fully extended and the arms completely straight. The athlete
may begin to fatigue and the arms may flex (bend) slightly, but the goal is to keep the weight as low as possible.
After 60 seconds, finish the set with five repetitions. A spotter may be needed to finish those five repetitions.
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Henderson State Football Summer Program
Extensions with Bar – Set the barbell up in the rack at a height even with shoulder level. Place hands in a
pronated (overhand) grip at shoulder width standing far enough away that the arms are fully extended. To
perform the lift place all of the weight in the hands and lean forward so that the head goes underneath the bar.
Without using the lower body or moving the feet, bring the body back to the starting position by extending the
arms using the triceps.
Do NOT swing at the bottom of the movement – come to a stop at the top and bottom
Keep the hands at shoulder width apart
Do NOT use the lower body to assist in bringing the body back to the starting point
Glute Lifts
Bulgarian Split Squats – Position the barbell on the athlete’s back exactly like it would be for a traditional
back squat. Place a bench 12 inches behind the athlete so that one leg can be placed on top of the bench. The
foot can either be placed on the bench balancing on the toe or completely facing downward so that the top of the
foot (shoelaces) are resting on the surface of the bench. When performing the lift, position the one foot on the
bench and the other foot in a relationship similar to a lunge. Drop the knee of the foot that is placed on the
bench down as close to the floor as possible and bring the body back up by pushing off the foot that is on the
floor. The movement should look similar to a lunge, but slightly different because of the opposite foot placed on
top of the bench.
Side Squats – USE LIGHT WEIGHT start with only 135. Position the barbell on the athlete’s back exactly like
it would be for a traditional back squat. Stand on a platform in an open space and use a spotter, the movement
required will not allow an athlete to use the racks and the safety bars. When performing the lift keep the
shoulders square and step sideways and squat similar to a catcher getting in his stance in baseball. The leg that
steps should bend while the other leg should rotate be straight to the side. This should provide a groin stretch
and the depth of the squat should be determined by comfortability with the stretch. To finish the lift push off the
foot that originally stepped and bring the body back to a standing position with the feet shoulder width apart.
Perform the lift for all of the reps for one leg before switching legs.
Hip Extension – Lie down perpendicular on a bench with the back just above the shoulder blades touching and
the feet firmly planted on the floor. Do NOT rest the head on the bench, or the torso, just the area above the
shoulder blades. Take a weighted barbell and place a pad in the middle and rest the pad and the barbell two or
three inches below the belly button. Grab the barbell with both hands outside of the hips to secure it. To perform
the lift lower hips and extend the hips up so that the knees, hips, and shoulders are all in a straight line. At the
end of the repetitions perform a ten second hold with the hips all the way extended.
Do NOT place the lower body on the bench
Extend the hips upward so that the knees, hips, and shoulders are in a line
After the last rep hold the weight up with the hips extended for 10 seconds
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Hamstring Lifts
Hamstring Rollouts – Find an open space on the floor and bring a swiss ball inflated enough to safely balance
on. Place both feet on the ball with the legs extended, while lying on the back, using the hands to stabilize the
core. To perform the lift, keep the feet on top of the ball and use the hamstrings to roll the ball in as close to the
body as possible. Ideally the ball would touch the hamstrings and the backside of the thigh at the bottom of the
lift. Once the ball is rolled into the body, complete the movement by rolling the ball back out to full extension
so that the legs are nearly completely straight. After completing those reps, keep the feet on top of the ball while
maintaining balance with the hands. Extend the hips to full extension and back down again pulsing for 15 more
reps. Do not change the placement of the ball, simply keep the feet in place on top of the ball and pulse.
Hamstring Holds – This lift will require a partner. The athlete will drop to their knees and keep their hands at
their sides. The partner will grasp the feet to provide an anchor for the movement. To perform the lift the athlete
will slowly drop to their stomach while attempting to slow their fall by only flexing their hamstring. Do NOT
use the hands until the athlete has lost control of their body and can no longer control themselves. This lift is
effective if the athlete is able to hold the falling position for several seconds.
Two Leg RDL’s – Place a rubber plate on the ground and the athlete should stand on top of it. Grasp the
weighted barbell with a pronated grip and bring the weight up to just above the knees with the arms straight,
standing up. Slowly lower the weight by flexing the hips (pushing the hips backwards) until the hamstrings
begin to feel tight, then push the hips forward and bring the body to full height again. The weight does not need
to be brought to the floor.
Keep the back straight – do not arch the back in order to bring the weight to the ground
Push the hips backward to lower the weight
When the hamstrings begin to feel tight bring the weigh back up.
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Henderson State Football Summer Program