Royal Summer Program 2013

Warner University ROYAL

FOOTBALL

STRENGTH AND CONDITIONING SUMMER 2013

Royal Football Summer Program Phase 1 / Week 1 / April 7,2013

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral

Raises

Abdominals

Arm Curls

Neck

Lower Body Power Cleans

Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

EXPLOSION Jump Rope

Bleachers Squat Jumps

Dble. Vert Jump

Dlb. Leg Spd Hops Tuck Jumps

Vert. Jump Sprint

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral

Raises

Abdominals

Arm Curls

Neck


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

Core Lift: 3 sets of 12 at 70%.

Auxiliary: 5 sets of 12

Do agility work before you start your conditioning

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY Cones

Bags

Quick Feet

(Speed Ladder)

Hops

(Front/Back &

Side/Side)

Walking Lunges

Jump Ropes

800 Yard Run

Do each 3 sets of 20.reps

Cones

Bags

Quick Feet

(Speed Ladder)

Hops

(Front/Back &

Side/Side)

Walking Lunges

Jump Ropes

800 Yard Run

Warm-up: Go through each one time for ten yards

Conditioning:30 sec between each rep and 5 min between each set. MWF Do both

sets TTH do only the first set

Quarterbacks

Defensive Backs / Wide Receivers Defensive Line

Linebackers

Running backs

Offensive Line

SET 1 SET 2 30 sprint 20 bp

20 bp 20 sprint

10 /45 bk rt 10/45 up rt

Bounce rt 10 dr rt

10 dr lt 10 sprint

20 sprint Bounce Rt

10/45 up lt 10 sprint

30 sprint 10/45 bk lt

10/45 bk lt 10/45 up rt

10 sprint 10/45 bk rt

10 Dr Rt 30 sprint

20 bp Bounce Lt

10/45 bk rt 20 bp

10/dr lt 10 sprint

10/45 up rt 10 dr lt

20 sprint 10 /45 up lt

Bounce rt Bounce Rt

20 bp 10 dr lt

10 sprint 10/45 up rt

Bounce lt 10/45 bk lt

SET 1 SET 2 30 sprint 20 sprint

10 sprint 10 /45 rt

10 /45 rt 4/90 lt

40 sprint 10 sprint

10 /45 lt 10 /45 lt

20 sprint 4/90 rt

4 / 90 lt 20 sprint

30 sprint 15 sprint

15 sprint 4/90 rt

10 sprint 10 /45 rt

4/90 rt 30 sprint

20 sprint 10 sprint

10/45 rt 4/90 lt

5 sprint 10 /45 lt

10/45 lt 20 sprint

20 sprint 15 sprint

4/90 rt 4/90 lt

20 sprint 10 /45 rt

10 sprint 4/90 rt

40 sprint 40 sprint

Royal Football Summer Program Phase 1 / Week 2 / April 14, 2013


Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral

Raises

Abdominals

Arm Curls

Neck


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral

Raises

Abdominals

Arm Curls

Neck


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral Raises

Abdominals

Arm Curls

Neck





Agility Phase Agility Drill

Bags

Ladder

Distance Phase Royal Run

½ mile run

Jump Rope


Bags

Ladder

Distance Phase

Royal Run

½ mile run

Jump Rope


Bags

Ladder




Quarterbacks

Defensive Backs / Wide

Receivers Defensive

Line

Linebackers

Running backs

Offensive Line


10 /45 rt 10 /45 lt

20 sprint 5 sprint

4/90 rt 10 sprint

10 /45 lt 4 / 90 lt

30 sprint 10 /45 rt

10 sprint 40 sprint

4 / 90 lt 15 sprint

40 sprint 4/90 rt

15 sprint 20 sprint

5 sprint 4 / 90 lt

10 /45 rt 10 sprint

4 / 90 lt 10 /45 lt

10 /45 lt 30 sprint

20 sprint 10 /45 rt

15 sprint 20 sprint

10 sprint 4/90 rt

4/90 rt 10 sprint

40 sprint 15 sprint

15 sprint 40 sprint

SET 3 SET 4 30 sprint 10 dr lt

Bounce Lt 20 sprint

20 bp 10/45 up lt

10 sprint 30 sprint

10 dr lt 10/45 bk lt

10 /45 up lt 10 sprint

Bounce Rt 10 Dr Rt

10 dr lt 20 bp

10/45 up rt 10/45 bk rt

10/45 bk lt 10/dr lt

10 dr rt 10/45 up rt

10 sprint 30 sprint

Bounce Rt 20 bp

10 sprint 10 /45 bk rt

10/45 bk lt Bounce rt


10/45 bk rt 20 sprint

30 sprint 20 bp

Bounce Lt 10 sprint

30 sprint Bounce lt

Royal Football Summer Program Phase 1 / Week 3 / April 21,2013



Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral Raises

Abdominals

Arm Curls

Neck

EXPLOSION Royal

Agility

Bags

Jump rope

Form

Mile Run


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral Raises

Abdominals

Arm Curls

Neck






½ mile run

Jump Rope


Bags

Ladder

Do each

3 sets of 20.reps

Distance

Phase Royal Run

½ mile run

Jump Rope


Bags

Ladder




Quarterbacks


Linebackers Running backs Offensive Line


15 sprint 4 / 90 lt

4/90 rt 30 sprint

10 /45 rt 15 sprint

30 sprint 10 sprint

10 sprint 4/90 rt

4/90 lt 20 sprint

10 /45 lt 10/45 rt

20 sprint 5 sprint

10 sprint 10/45 lt

4/90 lt 30 sprint

10 /45 lt 10 sprint

20 sprint 10 /45 rt

15 sprint 40 sprint

4/90 lt 10 /45 lt

10 /45 rt 20 sprint

4/90 rt 4 / 90 lt

40 sprint 30 sprint

20 sprint 4/90 rt

10 /45 rt 20 sprint


10 sprint 15 sprint

4 / 90 lt 5 sprint

40 sprint 10 /45 rt

15 sprint 4 / 90 lt

5 sprint 10 /45 lt

10 /45 rt 20 sprint

4 / 90 lt 15 sprint

10 /45 lt 10 sprint

20 sprint 10 sprint

10 sprint 10 /45 rt

10 /45 rt 20 sprint

20 sprint 4/90 rt

4/90 rt 10 /45 lt

10 /45 lt 30 sprint

30 sprint 10 sprint

10 sprint 4 / 90 lt

4 / 90 lt 40 sprint

40 sprint 40 sprint

15 sprint 15 sprint

SET 1 SET 2 30 sprint 20 bp

20 bp 20 sprint

10 /45 bk rt 10/45 up rt

Bounce rt 10 dr rt

10 dr lt 10 sprint

20 sprint Bounce Rt

10/45 up lt 10 sprint

30 sprint 10/45 bk lt

10/45 bk lt 10/45 up rt

10 sprint 10/45 bk rt

10 Dr Rt 30 sprint

20 bp Bounce Lt

10/45 bk rt 20 bp

10/dr lt 10 sprint


20 sprint 10 /45 up lt

Bounce rt Bounce Rt

20 bp 10 dr lt

10 sprint 10/45 up rt

Bounce lt 10/45 bk lt


10 sprint 10 /45 rt


10 /45 rt 10 /45 lt

Royal Football Summer Program Phase 1 / Week 4 / April 28, 2013


Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral

Raises

Abdominals

Arm Curls

Neck


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral

Raises

Abdominals

Arm Curls

Neck


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral Raises

Abdominals

Arm Curls

Neck






Bags

Ladder


½ mile run

Jump Rope


Bags

Ladder

Distance

Phase Royal Run

½ mile run

Jump Rope


Bags

Ladder




Quarterbacks



SET 3 SET 4 30 sprint 10 dr lt

Bounce Lt 20 sprint

20 bp 10/45 up lt

10 sprint 30 sprint

10 dr lt 10/45 bk lt

10 /45 up lt 10 sprint

Bounce Rt 10 Dr Rt

10 dr lt 20 bp

10/45 up rt 10/45 bk rt

10/45 bk lt 10/dr lt

10 dr rt 10/45 up rt

10 sprint 30 sprint

Bounce Rt 20 bp

10 sprint 10 /45 bk rt

10/45 bk lt Bounce rt


10/45 bk rt 20 sprint

30 sprint 20 bp

Bounce Lt 10 sprint

30 sprint Bounce lt


15 sprint 4 / 90 lt

4/90 rt 30 sprint

10 /45 rt 15 sprint

30 sprint 10 sprint

10 sprint 4/90 rt

4/90 lt 20 sprint

10 /45 lt 10/45 rt

20 sprint 5 sprint

10 sprint 10/45 lt

4/90 lt 30 sprint

10 /45 lt 10 sprint

20 sprint 10 /45 rt

15 sprint 40 sprint

4/90 lt 10 /45 lt

10 /45 rt 20 sprint

4/90 rt 4 / 90 lt

40 sprint 30 sprint

20 sprint 4/90 rt

10 /45 rt 20 sprint


10 sprint 15 sprint

4 / 90 lt 5 sprint

40 sprint 10 /45 rt

15 sprint 4 / 90 lt

5 sprint 10 /45 lt

10 /45 rt 20 sprint

4 / 90 lt 15 sprint

10 /45 lt 10 sprint

20 sprint 10 sprint

10 sprint 10 /45 rt

10 /45 rt 20 sprint

20 sprint 4/90 rt

4/90 rt 10 /45 lt

10 /45 lt 30 sprint

30 sprint 10 sprint

10 sprint 4 / 90 lt

4 / 90 lt 40 sprint

40 sprint 40 sprint

15 sprint 15 sprint

Royal Football Summer Program Phase 2 / Week 5 / May 5,2013


Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral

Raises

Abdominals

Arm Curls

Neck


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

EXPLOSION

Jump Rope Bleachers

Squat Jumps Dble. Vert Jump


Vert. Jump Sprint

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral

Raises

Abdominals

Arm Curls

Neck


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck





Bags

Quick Feet

(Speed Ladder)

Hops

(Front/Back &

Side/Side)

Walking Lunges

Jump Ropes

800 Yard Run

Do each 3 sets of 20.reps

Cones

Bags

Quick Feet

(Speed Ladder)

Hops

(Front/Back &

Side/Side)

Walking Lunges

Jump Ropes

800 Yard Run


Conditioning:25 sec between each rep and 4 min between each set. MWF Do three

sets TTH do only the two sets

Quarterbacks



SET 1 SET 2 SET 3 30 sprint 20 bp 30 sprint

20 bp 20 sprint Bounce Lt

10 /45 bk rt 10/45 up rt 20 bp

Bounce rt 10 dr rt 10 sprint

10 dr lt 10 sprint 10 dr lt

20 sprint Bounce Rt 10 /45 up lt

10/45 up lt 10 sprint Bounce Rt

30 sprint 10/45 bk lt 10 dr lt

10/45 bk lt 10/45 up rt 10/45 up rt

10 sprint 10/45 bk rt 10/45 bk lt

10 Dr Rt 30 sprint 10 dr rt

20 bp Bounce Lt 10 sprint

10/45 bk rt 20 bp Bounce Rt

10/dr lt 10 sprint 10 sprint

10/45 up rt 10 dr lt 10/45 bk lt

20 sprint 10 /45up lt 10/45 up rt

Bounce rt Bounce Rt 10/45 bk rt

20 bp 10 dr lt 30 sprint

10 sprint 10/45 up rt Bounce Lt

Bounce lt 10/45 bk lt 30 sprint

SET 1 SET 2 SET 3

30 sprint 20 sprint 20 sprint

10 sprint 10 /45 rt 15 sprint

10 /45 rt 4/90 lt 4/90 rt

40 sprint 10 sprint 10 /45 rt

10 /45 lt 10 /45 lt 30 sprint

20 sprint 4/90 rt 10 sprint

4 / 90 lt 20 sprint 4/90 lt

30 sprint 15 sprint 10 /45 lt



4/90 rt 30 sprint 4/90 lt


10/45 rt 4/90 lt 20 sprint

5 sprint 10 /45 lt 15 sprint

10/45 lt 20 sprint 4/90 lt


4/90 rt 4/90 lt 4/90 rt




SET 1 SET 2 SET 3


10 /45 rt 10 /45 lt 10 sprint

20 sprint 5 sprint 4 / 90 lt

4/90 rt 10 sprint 40 sprint

10 /45 lt 4 / 90 lt 15 sprint



4 / 90 lt 15 sprint 4 / 90 lt

40 sprint 4/90 rt 10 /45 lt


5 sprint 4 / 90 lt 10 sprint

10 /45 rt 10 sprint 10 /45 rt

4 / 90 lt 10 /45 lt 20 sprint

10 /45 lt 30 sprint 4/90 rt

20 sprint 10 /45 rt 10 /45 lt



4/90 rt 10 sprint 4 / 90 lt



Royal Football Summer Program Phase 2 / Week 6 / May 12, 2013


Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral

Raises

Abdominals

Arm Curls

Neck


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral

Raises

Abdominals

Arm Curls

Neck


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral Raises

Abdominals

Arm Curls

Neck






Bags

Ladder


½ mile run

Jump Rope


Bags

Ladder

Distance

Phase Royal Run

½ mile run

Jump Rope


Bags

Ladder




Quarterbacks





10 /45 bk rt 10/45 up rt 20 bp






10/45 bk lt 10/45 up rt 10/45 up rt






10/45 up rt 10 dr lt 10/45 bk lt






SET 1 SET 2 SET 3



10 /45 rt 4/90 lt 4/90 rt


10 /45 lt 10 /45 lt 30 sprint


4 / 90 lt 20 sprint 4/90 lt






10/45 rt 4/90 lt 20 sprint


10/45 lt 20 sprint 4/90 lt


4/90 rt 4/90 lt 4/90 rt




SET 1 SET 2 SET 3


10 /45 rt 10 /45 lt 10 sprint



10 /45 lt 4 / 90 lt 15 sprint



4 / 90 lt 15 sprint 4 / 90 lt

40 sprint 4/90 rt 10 /45 lt



10 /45 rt 10 sprint 10 /45 rt

4 / 90 lt 10 /45 lt 20 sprint

10 /45 lt 30 sprint 4/90 rt

20 sprint 10 /45 rt 10 /45 lt



4/90 rt 10 sprint 4 / 90 lt



Royal Football Summer Program Phase 2 / Week 7 / May 19,2013



Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral Raises

Abdominals

Arm Curls

Neck

EXPLOSION Royal

Agility

Bags

Jump rope

Form

Mile Run


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral Raises

Abdominals

Arm Curls

Neck






½ mile run

Jump Rope


Bags

Ladder

Do each

3 sets of 20.reps

Distance

Phase Royal Run

½ mile run

Jump Rope


Bags

Ladder




Quarterbacks





10 /45 bk rt 10/45 up rt 20 bp






10/45 bk lt 10/45 up rt 10/45 up rt






10/45 up rt 10 dr lt 10/45 bk lt






SET 1 SET 2 SET 3



10 /45 rt 4/90 lt 4/90 rt


10 /45 lt 10 /45 lt 30 sprint


4 / 90 lt 20 sprint 4/90 lt






10/45 rt 4/90 lt 20 sprint


10/45 lt 20 sprint 4/90 lt


4/90 rt 4/90 lt 4/90 rt




SET 1 SET 2 SET 3


10 /45 rt 10 /45 lt 10 sprint



10 /45 lt 4 / 90 lt 15 sprint



4 / 90 lt 15 sprint 4 / 90 lt

40 sprint 4/90 rt 10 /45 lt



10 /45 rt 10 sprint 10 /45 rt

4 / 90 lt 10 /45 lt 20 sprint

10 /45 lt 30 sprint 4/90 rt

20 sprint 10 /45 rt 10 /45 lt



4/90 rt 10 sprint 4 / 90 lt



Royal Football Summer Program Phase 2 / Week 8 / May 26, 2013


Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral

Raises

Abdominals

Arm Curls

Neck


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral

Raises

Abdominals

Arm Curls

Neck


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral Raises

Abdominals

Arm Curls

Neck






Bags

Ladder


½ mile run

Jump Rope


Bags

Ladder

Distance

Phase Royal Run

½ mile run

Jump Rope


Bags

Ladder




Quarterbacks





10 /45 bk rt 10/45 up rt 20 bp






10/45 bk lt 10/45 up rt 10/45 up rt






10/45 up rt 10 dr lt 10/45 bk lt






SET 1 SET 2 SET 3



10 /45 rt 4/90 lt 4/90 rt


10 /45 lt 10 /45 lt 30 sprint


4 / 90 lt 20 sprint 4/90 lt






10/45 rt 4/90 lt 20 sprint


10/45 lt 20 sprint 4/90 lt


4/90 rt 4/90 lt 4/90 rt




SET 1 SET 2 SET 3


10 /45 rt 10 /45 lt 10 sprint



10 /45 lt 4 / 90 lt 15 sprint



4 / 90 lt 15 sprint 4 / 90 lt

40 sprint 4/90 rt 10 /45 lt



10 /45 rt 10 sprint 10 /45 rt

4 / 90 lt 10 /45 lt 20 sprint

10 /45 lt 30 sprint 4/90 rt

20 sprint 10 /45 rt 10 /45 lt



4/90 rt 10 sprint 4 / 90 lt



Royal Football Summer Program Phase 3 / Week 9 / June 2,2013


Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral

Raises

Abdominals

Arm Curls

Neck


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

EXPLOSION

Jump Rope Bleachers



Vert. Jump Sprint

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral

Raises

Abdominals

Arm Curls

Neck


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck





Bags

Quick Feet

(Speed Ladder)

Hops

(Front/Back &

Side/Side)

Walking Lunges

Jump Ropes

800 Yard Run

Do each

3 sets of 20.reps

Cones

Bags

Quick Feet

(Speed Ladder)

Hops

(Front/Back &

Side/Side)

Walking Lunges

Jump Ropes

800 Yard Run


Conditioning:20 sec between each rep and 3 min between each set. MWF Do Four sets TTH do only the two sets Quarterbacks





10 /45 bk rt 10/45 up rt 20 bp






10/45 bk lt 10/45 up rt 10/45 up rt






10/45 up rt 10 dr lt 10/45 bk lt






SET 4

10 dr lt 20 bp Bounce rt

20 sprint 10/45 bk rt 10 dr lt

10/45 up lt 10/dr lt 20 sprint

30 sprint 10/45 up rt 20 bp

10/45 bk lt 30 sprint 10 sprint

10 sprint 20 bp Bounce lt

10 Dr Rt 10 /45 bk rt 40 Sprint

SET 1 SET 2 SET 3



10 /45 rt 4/90 lt 4/90 rt


10 /45 lt 10 /45 lt 30 sprint


4 / 90 lt 20 sprint 4/90 lt






10/45 rt 4/90 lt 20 sprint


10/45 lt 20 sprint 4/90 lt


4/90 rt 4/90 lt 4/90 rt




SET 4

20 sprint 10/45 rt 10 /45 lt

4 / 90 lt 5 sprint 20 sprint

30 sprint 10/45 lt 4 / 90 lt


10 sprint 10 sprint 4/90 rt

4/90 rt 10 /45 rt 20 sprint


SET 1 SET 2 SET 3


10 /45 rt 10 /45 lt 10 sprint



10 /45 lt 4 / 90 lt 15 sprint



4 / 90 lt 15 sprint 4 / 90 lt

40 sprint 4/90 rt 10 /45 lt



10 /45 rt 10 sprint 10 /45 rt

4 / 90 lt 10 /45 lt 20 sprint

10 /45 lt 30 sprint 4/90 rt

20 sprint 10 /45 rt 10 /45 lt



4/90 rt 10 sprint 4 / 90 lt



SET 4




10 /45 rt 10 /45 rt 40 sprint


10 /45 lt 4/90 rt 15 sprint


Royal Football Summer Program Phase 3 / Week 10 / June 9, 2013


Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral

Raises

Abdominals

Arm Curls

Neck


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral

Raises

Abdominals

Arm Curls

Neck


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral Raises

Abdominals

Arm Curls

Neck






Bags

Ladder


½ mile run

Jump Rope


Bags

Ladder

Distance

Phase Royal Run

½ mile run

Jump Rope


Bags

Ladder


Conditioning:20 sec between each rep and 3 min between each set. MWF Do Four


Quarterbacks





10 /45 bk rt 10/45 up rt 20 bp






10/45 bk lt 10/45 up rt 10/45 up rt






10/45 up rt 10 dr lt 10/45 bk lt






SET 4








SET 1 SET 2 SET 3



10 /45 rt 4/90 lt 4/90 rt


10 /45 lt 10 /45 lt 30 sprint


4 / 90 lt 20 sprint 4/90 lt






10/45 rt 4/90 lt 20 sprint


10/45 lt 20 sprint 4/90 lt


4/90 rt 4/90 lt 4/90 rt




SET 4

20 sprint 10/45 rt 10 /45 lt


30 sprint 10/45 lt 4 / 90 lt



4/90 rt 10 /45 rt 20 sprint


SET 1 SET 2 SET 3


10 /45 rt 10 /45 lt 10 sprint



10 /45 lt 4 / 90 lt 15 sprint



4 / 90 lt 15 sprint 4 / 90 lt

40 sprint 4/90 rt 10 /45 lt



10 /45 rt 10 sprint 10 /45 rt

4 / 90 lt 10 /45 lt 20 sprint

10 /45 lt 30 sprint 4/90 rt

20 sprint 10 /45 rt 10 /45 lt



4/90 rt 10 sprint 4 / 90 lt



SET 4




10 /45 rt 10 /45 rt 40 sprint


10 /45 lt 4/90 rt 15 sprint





Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral Raises

Abdominals

Arm Curls

Neck

EXPLOSION Royal

Agility

Bags

Jump rope

Form

Mile Run


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral Raises

Abdominals

Arm Curls

Neck






½ mile run

Jump Rope


Bags

Ladder

Do each

3 sets of 20.reps

Distance

Phase Royal Run

½ mile run

Jump Rope


Bags

Ladder



sets TTH do only the Two sets Quarterbacks





10 /45 bk rt 10/45 up rt 20 bp






10/45 bk lt 10/45 up rt 10/45 up rt






10/45 up rt 10 dr lt 10/45 bk lt






SET 4








SET 1 SET 2 SET 3



10 /45 rt 4/90 lt 4/90 rt


10 /45 lt 10 /45 lt 30 sprint


4 / 90 lt 20 sprint 4/90 lt






10/45 rt 4/90 lt 20 sprint


10/45 lt 20 sprint 4/90 lt


4/90 rt 4/90 lt 4/90 rt




SET 4

20 sprint 10/45 rt 10 /45 lt


30 sprint 10/45 lt 4 / 90 lt



4/90 rt 10 /45 rt 20 sprint


SET 1 SET 2 SET 3


10 /45 rt 10 /45 lt 10 sprint



10 /45 lt 4 / 90 lt 15 sprint



4 / 90 lt 15 sprint 4 / 90 lt

40 sprint 4/90 rt 10 /45 lt



10 /45 rt 10 sprint 10 /45 rt

4 / 90 lt 10 /45 lt 20 sprint

10 /45 lt 30 sprint 4/90 rt

20 sprint 10 /45 rt 10 /45 lt



4/90 rt 10 sprint 4 / 90 lt



SET 4




10 /45 rt 10 /45 rt 40 sprint


10 /45 lt 4/90 rt 15 sprint


Royal Football Summer Program Phase 3 / Week 12 / June 23, 2013


Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral

Raises

Abdominals

Arm Curls

Neck


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral

Raises

Abdominals

Arm Curls

Neck


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral Raises

Abdominals

Arm Curls

Neck






Bags

Ladder


½ mile run

Jump Rope


Bags

Ladder

Distance

Phase Royal Run

½ mile run

Jump Rope


Bags

Ladder




Quarterbacks





10 /45 bk rt 10/45 up rt 20 bp






10/45 bk lt 10/45 up rt 10/45 up rt






10/45 up rt 10 dr lt 10/45 bk lt






SET 4








SET 1 SET 2 SET 3



10 /45 rt 4/90 lt 4/90 rt


10 /45 lt 10 /45 lt 30 sprint


4 / 90 lt 20 sprint 4/90 lt






10/45 rt 4/90 lt 20 sprint


10/45 lt 20 sprint 4/90 lt


4/90 rt 4/90 lt 4/90 rt




SET 4

20 sprint 10/45 rt 10 /45 lt


30 sprint 10/45 lt 4 / 90 lt



4/90 rt 10 /45 rt 20 sprint


SET 1 SET 2 SET 3


10 /45 rt 10 /45 lt 10 sprint



10 /45 lt 4 / 90 lt 15 sprint



4 / 90 lt 15 sprint 4 / 90 lt

40 sprint 4/90 rt 10 /45 lt



10 /45 rt 10 sprint 10 /45 rt

4 / 90 lt 10 /45 lt 20 sprint

10 /45 lt 30 sprint 4/90 rt

20 sprint 10 /45 rt 10 /45 lt



4/90 rt 10 sprint 4 / 90 lt



SET 4




10 /45 rt 10 /45 rt 40 sprint


10 /45 lt 4/90 rt 15 sprint




Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral

Raises

Abdominals

Arm Curls

Neck


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

EXPLOSION

Jump Rope Bleachers



Vert. Jump Sprint

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral

Raises

Abdominals

Arm Curls

Neck


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck





Bags

Quick Feet

(Speed Ladder)

Hops

(Front/Back &

Side/Side)

Walking Lunges

Jump Ropes

800 Yard Run

Do each

3 sets of 20.reps

Cones

Bags

Quick Feet

(Speed Ladder)

Hops

(Front/Back &

Side/Side)

Walking Lunges

Jump Ropes

800 Yard Run


Conditioning:15 sec between each rep and 2 min between each set. MWF Do Four sets TTH do

only the three sets

Quarterbacks





10 /45 bk rt 10/45 up rt 20 bp






10/45 bk lt 10/45 up rt 10/45 up rt






10/45 up rt 10 dr lt 10/45 bk lt






SET 4








SET 1 SET 2 SET 3



10 /45 rt 4/90 lt 4/90 rt


10 /45 lt 10 /45 lt 30 sprint


4 / 90 lt 20 sprint 4/90 lt






10/45 rt 4/90 lt 20 sprint


10/45 lt 20 sprint 4/90 lt


4/90 rt 4/90 lt 4/90 rt




SET 4

20 sprint 10/45 rt 10 /45 lt


30 sprint 10/45 lt 4 / 90 lt



4/90 rt 10 /45 rt 20 sprint


SET 1 SET 2 SET 3


10 /45 rt 10 /45 lt 10 sprint



10 /45 lt 4 / 90 lt 15 sprint



4 / 90 lt 15 sprint 4 / 90 lt

40 sprint 4/90 rt 10 /45 lt



10 /45 rt 10 sprint 10 /45 rt

4 / 90 lt 10 /45 lt 20 sprint

10 /45 lt 30 sprint 4/90 rt

20 sprint 10 /45 rt 10 /45 lt



4/90 rt 10 sprint 4 / 90 lt



SET 4




10 /45 rt 10 /45 rt 40 sprint


10 /45 lt 4/90 rt 15 sprint


Royal Football Summer Program Phase 4 / Week 14 / July 7, 2013


Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral

Raises

Abdominals

Arm Curls

Neck


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral

Raises

Abdominals

Arm Curls

Neck


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral Raises

Abdominals

Arm Curls

Neck






Bags

Ladder


½ mile run

Jump Rope


Bags

Ladder

Distance

Phase Royal Run

½ mile run

Jump Rope


Bags

Ladder



sets TTH do only the three sets

Quarterbacks





10 /45 bk rt 10/45 up rt 20 bp






10/45 bk lt 10/45 up rt 10/45 up rt






10/45 up rt 10 dr lt 10/45 bk lt






SET 4








SET 1 SET 2 SET 3



10 /45 rt 4/90 lt 4/90 rt


10 /45 lt 10 /45 lt 30 sprint


4 / 90 lt 20 sprint 4/90 lt






10/45 rt 4/90 lt 20 sprint


10/45 lt 20 sprint 4/90 lt


4/90 rt 4/90 lt 4/90 rt




SET 4

20 sprint 10/45 rt 10 /45 lt


30 sprint 10/45 lt 4 / 90 lt



4/90 rt 10 /45 rt 20 sprint


SET 1 SET 2 SET 3


10 /45 rt 10 /45 lt 10 sprint



10 /45 lt 4 / 90 lt 15 sprint



4 / 90 lt 15 sprint 4 / 90 lt

40 sprint 4/90 rt 10 /45 lt



10 /45 rt 10 sprint 10 /45 rt

4 / 90 lt 10 /45 lt 20 sprint

10 /45 lt 30 sprint 4/90 rt

20 sprint 10 /45 rt 10 /45 lt



4/90 rt 10 sprint 4 / 90 lt



SET 4




10 /45 rt 10 /45 rt 40 sprint


10 /45 lt 4/90 rt 15 sprint


Royal Football Summer Program Phase 4 / Week 15 / July 14,2013



Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral Raises

Abdominals

Arm Curls

Neck

EXPLOSION Royal

Agility

Bags

Jump rope

Form

Mile Run


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral Raises

Abdominals

Arm Curls

Neck






½ mile run

Jump Rope


Bags

Ladder

Do each

3 sets of 20.reps

Distance

Phase Royal Run

½ mile run

Jump Rope


Bags

Ladder



sets TTH do only the Three sets

Quarterbacks





10 /45 bk rt 10/45 up rt 20 bp






10/45 bk lt 10/45 up rt 10/45 up rt






10/45 up rt 10 dr lt 10/45 bk lt






SET 4








SET 1 SET 2 SET 3



10 /45 rt 4/90 lt 4/90 rt


10 /45 lt 10 /45 lt 30 sprint


4 / 90 lt 20 sprint 4/90 lt






10/45 rt 4/90 lt 20 sprint


10/45 lt 20 sprint 4/90 lt


4/90 rt 4/90 lt 4/90 rt




SET 4

20 sprint 10/45 rt 10 /45 lt


30 sprint 10/45 lt 4 / 90 lt



4/90 rt 10 /45 rt 20 sprint


SET 1 SET 2 SET 3


10 /45 rt 10 /45 lt 10 sprint



10 /45 lt 4 / 90 lt 15 sprint



4 / 90 lt 15 sprint 4 / 90 lt

40 sprint 4/90 rt 10 /45 lt



10 /45 rt 10 sprint 10 /45 rt

4 / 90 lt 10 /45 lt 20 sprint

10 /45 lt 30 sprint 4/90 rt

20 sprint 10 /45 rt 10 /45 lt



4/90 rt 10 sprint 4 / 90 lt



SET 4




10 /45 rt 10 /45 rt 40 sprint


10 /45 lt 4/90 rt 15 sprint




Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral

Raises

Abdominals

Arm Curls

Neck


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral

Raises

Abdominals

Arm Curls

Neck


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral Raises

Abdominals

Arm Curls

Neck






Bags

Ladder


½ mile run

Jump Rope


Bags

Ladder

Distance

Phase Royal Run

½ mile run

Jump Rope


Bags

Ladder



sets TTH do only the three sets

Quarterbacks





10 /45 bk rt 10/45 up rt 20 bp






10/45 bk lt 10/45 up rt 10/45 up rt






10/45 up rt 10 dr lt 10/45 bk lt






SET 4








SET 1 SET 2 SET 3



10 /45 rt 4/90 lt 4/90 rt


10 /45 lt 10 /45 lt 30 sprint


4 / 90 lt 20 sprint 4/90 lt






10/45 rt 4/90 lt 20 sprint


10/45 lt 20 sprint 4/90 lt


4/90 rt 4/90 lt 4/90 rt




SET 4

20 sprint 10/45 rt 10 /45 lt


30 sprint 10/45 lt 4 / 90 lt



4/90 rt 10 /45 rt 20 sprint


SET 1 SET 2 SET 3


10 /45 rt 10 /45 lt 10 sprint



10 /45 lt 4 / 90 lt 15 sprint



4 / 90 lt 15 sprint 4 / 90 lt

40 sprint 4/90 rt 10 /45 lt



10 /45 rt 10 sprint 10 /45 rt

4 / 90 lt 10 /45 lt 20 sprint

10 /45 lt 30 sprint 4/90 rt

20 sprint 10 /45 rt 10 /45 lt



4/90 rt 10 sprint 4 / 90 lt



SET 4




10 /45 rt 10 /45 rt 40 sprint


10 /45 lt 4/90 rt 15 sprint




Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral

Raises

Abdominals

Arm Curls

Neck


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral

Raises

Abdominals

Arm Curls

Neck


Squats

Dead Lift/ Leg

Curls

Pull Downs

Straight Leg D.L.

Abdominals

Neck

Upper Body Bench

Incline

Military

Shrugs

D.B. Lateral Raises

Abdominals

Arm Curls

Neck






Bags

Ladder


½ mile run

Jump Rope


Bags

Ladder

Distance

Phase Royal Run

½ mile run

Jump Rope


Bags

Ladder



sets TTH do only the Four sets

Quarterbacks





10 /45 bk rt 10/45 up rt 20 bp






10/45 bk lt 10/45 up rt 10/45 up rt






10/45 up rt 10 dr lt 10/45 bk lt






SET 4








SET 1 SET 2 SET 3



10 /45 rt 4/90 lt 4/90 rt


10 /45 lt 10 /45 lt 30 sprint


4 / 90 lt 20 sprint 4/90 lt






10/45 rt 4/90 lt 20 sprint


10/45 lt 20 sprint 4/90 lt


4/90 rt 4/90 lt 4/90 rt




SET 4

20 sprint 10/45 rt 10 /45 lt


30 sprint 10/45 lt 4 / 90 lt



4/90 rt 10 /45 rt 20 sprint


SET 1 SET 2 SET 3


10 /45 rt 10 /45 lt 10 sprint



10 /45 lt 4 / 90 lt 15 sprint



4 / 90 lt 15 sprint 4 / 90 lt

40 sprint 4/90 rt 10 /45 lt



10 /45 rt 10 sprint 10 /45 rt

4 / 90 lt 10 /45 lt 20 sprint

10 /45 lt 30 sprint 4/90 rt

20 sprint 10 /45 rt 10 /45 lt



4/90 rt 10 sprint 4 / 90 lt



SET 4




10 /45 rt 10 /45 rt 40 sprint


10 /45 lt 4/90 rt 15 sprint


POSITION CONDITIONING WORKOUT This workout is designed to improve the FOOTBALL PLAYERS skills and put him in the optimum conditioning to begin the season. The conditioning along with the weight lifting will give the best chance for success in the 2013 season. You must attempt to perfect the form of the drills not only the completion of the drill. If there are any questions on the proper way to perform the drill do not hesitate to call Coach Gray (915-793-4642). The workout is in three phases. The workout increases as the condition of the athlete increases. Make sure you do the proper workout on the proper day. The workout is listed below with detail of each drill following on the next page. When done properly is can be completed in 20 minutes or less. The time between exercises is critical to condition the athlete to play football at the highest possible level.

**Stretch for ten minutes between warm-up and the phase. ** Stride 100 yards 4 times before beginning phase

PHASE 1 (First 3 weeks)

Monday / Wednesday Tuesday / Thursday Number of Sets - 2 Number of Sets - 1

**Allow 30 seconds of rest between each rep. **Allow 5 minutes between set of reps.

PHASE 2 (Second 3 weeks)


**Allow 25 seconds of rest between each rep. **Allow 4 minutes between set of reps.

PHASE 3 (Third 3 weeks)


**Allow 20 seconds of rest between each rep. **Allow 3 minute between set of reps.

PHASE 4 (Third 3 weeks) Monday / Wednesday Tuesday / Thursday

Number of Sets - 4 Number of Sets - 3 **Allow 15 seconds of rest between each rep.

**Allow 2 minute between set of reps.

PHASE 5 (Week 17)


**Allow 15 seconds of rest between each rep. **Allow 2 minute between set of reps.

REPORT DAY BE IN SHAPE

BE PREPARED TO BE A GREAT FOOTBALL TEAM

POSITION CONDITIONING WORKOUT

5

10

15

20

30

40

4 YRD 90 DEGREE right RUN 5 YARDS

Sprint 10 yds, 45 degree right run 10 yrdSprint 10 yds, 45 degree left run 10 yrd

START

4 YRD 90 DEGREE LEFT RUN 5 YARDS

FORWARD

BACKPEDAL

10 BP 45 BACK LT 10 BP 45 BACK RT

20-YARD BACKPEDAL

5 BP 90 LT 5 BP 90 RT10 BP 45 UP LT

10 BP 45 UP RT

BOUNCE

15 SIDE RUN

DRIVE 45 DEGREE5 YARDS

MAN TURN 10 YARD RUN

EXPLOSION / PLYOMETRICS

Plyometrics are to be done as assigned throughout the Summer Workout Program

Plyometrics are used to build explosion power and quickness. Two key components of football. Intensity is mandatory in this area of training. These workouts are not long but they do require 100% effort. Following is a necessity so that you do not over train, there needs to be a progression that builds upon development levels.

BELOW IS A LIST OF DRILLS THAT WE WILL BE USING THIS SUMMER

SQUAT JUMPS – The athlete stand with feet shoulder width apart and in an upright position with hands locked behind head. Drop hips into a half squat position and explode upward. Land in the same place and immediately repeat. Emphasis is on height of each rep.

DOUBLE VERTICAL JUMP – The athlete stands with feet shoulder width apart and arms down at sides. Dip down and jump while throwing arms up reaching as high as possible. Upon landing, immediately repeat. Emphasis is on height of each rep.

DOUBLE LEG HOPS – The athlete stands with feet shoulder width apart and arms down at sides. Drop hips and explode forward off both legs while swinging arms. Upon landing, reset and repeat. Emphasis is on height as well as distance. Weight bags can be used to increase intensity.

DOUBLE LEG SPEED HOPS – The athlete stands with feet shoulder width apart and arms at sides. Drop hips quickly and explode forward off both legs while swinging arms. Upon landing, immediately repeat. Emphasis is on speed of movement.

TUCK JUMPS – The athlete stand with feet shoulder width apart and arms down at sides. Dip hips rapidly and explode upward. The athlete brings knees to chest and the grasp them with both hands and then releases. Upon landing, immediately repeat. Emphasis is pulling knees upward.

VERTICAL JUMP TO SPRINT – The athlete stands with feet shoulder width apart and arms down at sides. Dip down at the hips, explode up while throwing arms up, and reach as high as possible. Upon landing, immediately sprint 10 yards. Emphasis is on height of jump and the explosion into the sprint.

JUMP ROPE – We use this phase for quick feet, endurance, and explosion. We start with the 30 second warm up.

1. Hot Pepper – Feet together, quick as possible, for 30 seconds. 2. Front to back – Feet together, jumping forward and back over a line, for 30 seconds 3. Side to Side – Feet together, jumping side to side over a line, for 30 seconds 4. 4 square Drill – Feet together, jumping up, over, back , over to make a square, for 30 sec. 5. Race Horse – Feet start together, swing jump rope as fast as possible while running, for 30

seconds. 6. Single leg hops – Stand on right leg, hop on right leg for 10 jumps, then switch to the left

leg, repeat till both legs go four times.

Flexibility

The flexibility, or stretching program, is one of, if not the most important aspect of a thorough

training program. The stretching program should be completed before and after each workout. It

will also aid in the athletes recuperation if the stretching program is completed on days that there is

less running or lifting. Before starting any part of the workout program the athlete should warm up

with a light jog. This will begin the process of sending blood into the areas that are to be worked on

each day. Never stretch cold muscles. A muscle can be damaged if not properly warmed before the

stretch.

A STRETCHING PROGRAM WILL:

1. Warm up deep muscle fibers.

2. Elevate heart rate, which increases blood flow to the body.

3. Mentally prepares the athlete for the upcoming workout.

4. Decreases the chance of injury while working out.

5. Provides the athlete with a fuller range of movement.

6. Enables the athlete to perform at maximum intensity.

7. Reduces soreness after strenuous activity.

8. Relieves tension.

The following stretches, by no means is the only possible flexibility exercises. The athlete is

encouraged to substitute other stretches for ones that may work better for the athlete. The

important thing is that a stretching/flexibility program is completed as a daily routine.

While doing the program stretch slowly until a warm feeling can be felt, hold the

stretch for 20-25 seconds. Do not bounce while stretching, quality of stretch is more important

then how far an athlete can stretch. Do not stretch is there is pain. Find an alternative stretch

to complete the program. Do not hold your breath while stretching, always breath normally.

Concentrate on the area that is being stretched, it is important that proper focus is maintained

during stretching.

LIST OF STRETCHES: 1. Hang – Feet together, right over left and left over right

2. Lunge – Lunge position, with knee off the ground and then on.

3. Spread – Legs spread wide, reach down to the right, left, middle.

4. Side Spead – Same position, lean to the left keeping right leg straight,

then the other side. 5. Butterfly – Squat with feet slightly apart, press knees out with elbows.

6. Pretzel – Sit Place right leg over left and put left elbow on right knee, and

twist back. 7. Sit Spread – Sit with your legs spread wide apart reach right, left, center

8. Triceps – Reach arm over head and pull elbow with oppostite hand.

9. Thrusts – Sit down on your knees, thrust hips forward and hold.

10. Trunk Twists – Hold arms out to the side, and twist back and forth.

SUMMER DATES 2013

May 4th, Saturday: Walk-on Tryout/Combine

June 15th, Saturday: 1st MANDATORY Testing Day (for all in-coming/returning players).

July 13th, Saturday: 2nd MANDATORY Testing Day

(for all in-coming/returning players).

August 5th, Monday: Football Report Day

Royal Summer Program 2013

Documents

sprint bounce rt

rt bounce lt

lt bounce rt bounce

bk lt set

bp bounce lt

abdominals neck core

squats dead lift leg

downs straight leg