Strength and Conditioning - Beloit College | Beloit … gains from your program. If weight loss is a goal, you should meet with your physician, nutritionist, or athletic trainer to

Beloit College

Strength and Conditioning

The goal of this document is to provide Beloit College student athletes with a program designed to increase both strength and explosive power. The first section provides a background and a number of warm-up exercises to be performed before every session.

The program is broken into stages to prepare for the next season. There is an initial active rest period for those immediately ending a sport. This important for your body to heal and prepare for beginning a strength program. The next section titled “Re-entry phase” is three weeks of basic lifts, including core strengthening. Those not starting immediately after season should start here, instead of the active rest period. Weeks 4-8 are part of the “Strength phase”, where athletes train to increase strength in preparation for the later power-based phases. Weeks 9-14 are part of the “Power phase”, with a greater emphasis on speed of movement. This will incorporate lifting, ladders, jumping, sprinting, agility drills, etc. If the end of the power phase does not correspond with the start of your season, allow for 5-7 days of rest and generalized cross training and restart the power phase. The two weeks prior to sport should be set aside for your individual sport’s coaches to provide an appropriate “pre-participation” level of activity. This will include primarily sport-specific drills and deemphasize weight room based strength training.

As an athlete, your diet should contain enough calories to maintain your body weight. If an increase in lean body mass is a goal, increase the frequency of caloric intake, rather than eating a few very large meals. If you are losing weight while training, you have a caloric deficit and it will be very difficult to see strength or power gains from your program. If weight loss is a goal, you should meet with your physician, nutritionist, or athletic trainer to discuss healthy weight loss while training. Always remember that with either weight loss or gain, body mass changes need to be gradual if the changes want to be maintained and effective.

If any of the following terminology or activity descriptions are unclear, please talk to either Andy Wier, Jen Schuetz, or Mike Wilson (the strength and conditioning coaches on campus).

The following chart is provided for athletes to predict their 1 rep maximum (1 RM) using either 2 or 3 rep lifts. If you are able to lift that weight 4 or more times, we will ask you to repeat the test when determining your max potential for that lift.

Number of Repetitions

1 100%

2 95%

3 93%

Load 10 9.5 9.3

in 20 19 18.6

pounds 30 28.5 27.9

40 38 37.2

50 47.5 46.5

60 57 55.8

70 66.5 65.1

80 76 74.4

90 85.5 83.7

100 95 93

110 104.5 102.3

120 114 111.6

130 123.5 120.9

140 133 130.2

150 142.5 139.5

160 152 148.8

170 161.5 158.1

180 171 167.4

190 180.5 176.7

200 190 186

210 199.5 195.3

220 209 204.6

230 218.5 213.9

240 228 223.2

250 237.5 232.5

260 247 241.8

270 256.5 251.1

280 266 260.4

290 275.5 269.7

300 285 279

310 294.5 288.3

320 304 297.6

330 313.5 306.9

340 323 316.2

350 332.5 325.5

360 342 334.8

370 351.5 344.1

380 361 353.4

390 370.5 362.7

400 380 372

410 389.5 381.3

420 399 390.6

430 408.5 399.9

440 418 409.2

450 427.5 418.5

460 437 427.8

470 446.5 437.1

480 456 446.4

490 465.5 455.7

500 475 465.0

You will use this predicted 1 RM when applicable during the program. There are some lifts were you will need to meet with the staff to predict where you should start (noted in program). When a “%” is seen on the card, make sure you determine the weight you should be lifting that day, using your 1RM, before you go to the weight room.

When the abbreviation RPE (rate of perceived exertion) is used, the weight chosen should be difficult, but attainable for the repetitions prescribed.

Dynamic Warm-up list

This list is broken into two columns. The first column is a list of “slow” movements, the second is a list of “fast” movements. The slow column should be performed one time for 20 yards. The fast column is 2 repetitions (down-and-back) over 20 yards.

You should have a light sweat forming at the end of your warm up. It should take you approximately 12’. Unless specifically prescribed, wait until after your program to perform static stretching.

Slow Fast

Balls of feet walking Leg swings (F/B & Side/side)

Heel walking Forward pedal

High knee pull Backward pedal

Walking lunge High knees

Walking lunge w/ twist Skipping

Inch worm Butt kicks

Good morning (no walking) Short stride cariocas

Hurdle stepovers (4” above knee) Long stride cariocas

Lateral hipover (similar to slow carioca) Backward skip

Tin man Oreos

Spiderman (slowly!) Power skipping

Lateral lunge Jump rope (4x30”)

Write down which warm-ups you used and try to vary them each day.

Legends

Sets Group of movements Reps # of exercises w/in set % Percentage of BODY WEIGHT

Warm-up

Slow

Slow

Slow

Slow

Slow

Fast

Fast

Fast

Fast

Fast

Exercises Sets Reps % Wgt Sets Reps % Wgt Sets Reps % Wgt

Back squat 2 10 100 no weight 2 10 100 no weight 2 10 100 no weight

Single leg squat 2 10 100 no weight 2 10 100 no weight 2 10 100 no weight

Lat pulldown 2 10 20 2 10 20 2 10 20

Upright row 2 10 20 2 10 20 2 10 20

Shrug 2 10 20 2 10 20 2 10 20

Pushup 2 10 100 no weight 2 10 100 no weight 2 10 100 no weight

Lunges 2 10 100 no weight 2 10 100 no weight 2 10 100 no weight

Str leg db deadlift 2 10 10 2 10 10 2 10 10

Hip abd 2 10 20 2 10 20 2 10 20

Core

Postural Front plank on hands 2-3 sets 15-60 sec Side plank on hands 2-3 sets 15-60 sec bilat Side plank w/external rotation 2x10 5lb DB

Walking rigidity Walking lunge w/MB overhead 2x10yd DB bucket carry 50% BW 2x20yd DB in one hand Physioball walkout 2x10

Movement Woodchopper machine 2x12 bilateral Pelvic thrust/bridge 3x10 Bicycle 2-3 sets 15-60 sec

Week #1

Re-entry

Day-1 Day-2 Day-3

Day-1 Day-2 Day-3

Day-1 Day-2 Day-3

Legends


Warm-up

Slow

Slow

Slow

Slow

Slow

Fast

Fast

Fast

Fast

Fast


Back squat 3 8 45 BB 3 8 45 BB 3 8 45 BB

Single leg squat 3 8 10 DB 3 8 10 DB 3 8 10 DB

Lat pulldown 3 8 30 3 8 20 3 8 20

Upright row 3 8 30 3 8 20 3 8 20

Shrug 3 8 30 3 8 20 3 8 20

Decline pushup 3 10 100 3 10 100 3 10 100

Lunges 3 10 100 3 10 100 3 10 100


Hip abd 3 8 30 3 8 20 3 8 20

Core

Postural Front plank on elbows 2-3 sets 15-60 sec Side plank on elbows 2-3 sets 15-60 sec Side plank elbow to ceiling 2-3 sets 15-60 sec

Walking rigidity Farmer walk 2x20yd DB each hand Partner wheelbarrow 2x15yd Metronome 3x10

Movement Forward woodchopper w/plate 2x10 Reverse machine woodchopper 2x12 bilateral Supermans 3x10

Week #2

Re-entry

Day-1 Day-2 Day-3

Day-1 Day-2 Day-3

Day-1 Day-2 Day-3

Legends


Warm-up

Slow

Slow

Slow

Slow

Slow

Fast

Fast

Fast

Fast

Fast


Back squat 3 10 BB total=60% bw 3 10 BB total=60% bw 3 10 BB total=60% bw

Single leg squat 3 10 15 DB 3 10 15 DB 3 10 15 DB

Lat pulldown 3 10 30 3 10 30 3 10 30

Upright row 3 10 30 3 10 30 3 10 30

Shrug 3 10 30 3 10 30 3 10 30

Pushup on physioball 3 10 100 3 10 100 3 10 100

Lunges 3 10 100 3 10 100 3 10 100


Hip abd 3 10 30 3 10 30 3 10 30

Core

Postural Front plank w/leg raise 2-3 sets 15-60 sec Side plank w/leg raise 2-3 sets 15-60 sec High to low plank 2x10 (lead w/each arm)

Walking rigidity Lunge w/MB rotation 2x10yd Legs on physioball pushup 2x10 Forward walk with front carry 5-8lb 2x15yd

Movement In outs 2x15 Bilateral 8" leg raise hold 3sec 3x8 Pushup w/lateral rotation 2x10 each direction

Week #3

Re-entry

Day-1 Day-2 Day-3

Day-1 Day-2 Day-3

Day-1 Day-2 Day-3

Strength building

Sets Group of movements Reps # of movements % Percentage of maximum capability

Warm-up Warm-up

Slow Slow

Slow Slow

Slow Slow

Slow Slow

Slow Slow

Fast Fast

Fast Fast

Fast Fast

Fast Fast

Fast Fast

Exercises Sets Reps % Wgt Sets Reps % Wgt Exercises Sets Reps % Wgt Sets Reps % Wgt

BB back squat 3 12 70 3 12 70 Lat pulldown 3 12 RPE 3 12 RPE

DB deadlift 3 12 70 3 12 70 Bent over rows 3 12 70 3 12 70

BB single leg squat 3 12 RPE 3 12 RPE Curls 3 12 RPE 3 12 RPE

BB incline press 3 12 60 3 12 60 Back extension 3 12 RPE 3 12 RPE

Bench dips 3 8 3 8 DB high pulls 3 12 60 3 12 60

Step-ups (8" box) 3 12 20 3 12 20 Hamstring extension 3 12 RPE 3 12 RPE 20

Heel raises 3 12 40 3 12 40 Under hurdle drills 3 12 3 12 40

Core

Posture control Bosu plank blue down Invert Bosu elbow plank Plank w/forward punch Side plank w/leg rotate

Walking rigidity Farmer walk Lunge w/overhead MB Bucket carry Lunge w/MB rotation

Movement Pushup w/knee to elbow Reverse crunch from bench Alpines Reverse extentions

Week #4 Legends

Day-2 Day-4

Day-1 Day-3 Day-2 Day-4

Day-1 Day-3


Strength building


Warm-up Warm-up

Slow Slow

Slow Slow

Slow Slow

Slow Slow

Slow Slow

Fast Fast

Fast Fast

Fast Fast

Fast Fast

Fast Fast


BB back squat 4 8 85 4 8 85 Lat pulldown 4 8 RPE 4 8 RPE

DB deadlift 4 8 85 4 8 85 Bent over rows 4 8 85 4 8 85

BB single leg squat 4 8 RPE 4 8 RPE Curls 4 8 RPE 4 8 RPE

BB incline press 4 8 75 4 8 75 Back extension 4 8 RPE 4 8 RPE

Bench dips 4 8 RPE 20 4 8 RPE 20 DB high pulls 4 8 75 4 8 75

Step-ups (8" box) 4 8 RPE 40 4 8 RPE 40 Hamstring extension 4 8 RPE 4 8 RPE

Heel raises 4 8 RPE 60 4 8 RPE 60 Under hurdle drills 3 12 3 12

Core

Posture control Invert Bosu elbow plank Front plank opp arm/leg Side plank Bosu leg raise Side lying star plank

Walking rigidity Partner wheelbarrow Lunge with MB rotation Physioball walkout Fwd walk w/ front carry

Movement Machine woodchopper Supermans Reverse woodchopper Pelvic thrust / bridge

Week #5 Legends




Strength building


Warm-up Warm-up

Slow Slow

Slow Slow

Slow Slow

Slow Slow

Slow Slow

Fast Fast

Fast Fast

Fast Fast

Fast Fast

Fast Fast

Supersets


BB front squat 4 4 90 4 4 90 SL Romanian deadlift 4 4 RPE 4 4 RPE

Bar dips 4 8 4 8 Prone DB fly 4 4 RPE 4 4 RPE

DB single leg squat 4 4 RPE 4 4 RPE DB step-ups (12-18") 4 4 50 4 4 50

BB overhead press 4 4 RPE 4 4 RPE Pullups 4 max 4 max

BB deadlift 4 4 90 4 4 90 DB multi-dir lunge 2 8 40 2 8 40

DB physioball press 4 8 50 4 8 50 BB high pulls 4 4 80 4 4 80

Core

Posture control Hands front plank Hands side plank Elbow front plank Elbow side plank

Walking rigidity Bucket carry Lunge with MB overhead Farmer walk Partner wheelbarrow

Movement Fwd woodchopper w/ plate Bicycle Reverse extensions Metronome

Week #6 Legends




Strength building


Warm-up Warm-up

Slow Slow

Slow Slow

Slow Slow

Slow Slow

Slow Slow

Fast Fast

Fast Fast

Fast Fast

Fast Fast

Fast Fast

Supersets


BB front squat 4 4 90 4 4 90 SL Romanian deadlift 4 4 RPE 4 4

Bar dips 4 8 4 8 Prone DB fly 4 8 RPE 4 8

DB single leg squat 4 4 RPE 4 4 RPE DB step-ups (12-18") 4 4 50 4 4 50

DB overhead press 4 4 RPE 4 4 RPE Pullups 4 max 4 max

BB deadlift 4 4 90 4 4 90 DB multi-dir lunge 2 8 40 2 8 40

DB physioball press 4 8 50 4 8 50 BB high pulls 4 8 80 4 8 80

Core

Posture control Front plank w/ leg raise Side plank w/ leg raise High to low plank Side plank w/ ext rot

Walking rigidity Lunge w/ MB rotation Fwd walk w/ front carry Bucket carry Farmer carry

Movement Bilat 8" leg raise 3 sec hold Reverse crunch from bench Reverse woodchopper Pelvic thrust / bridge

Week #7 Legends




Strength building


Warm-up Warm-up

Slow Slow

Slow Slow

Slow Slow

Slow Slow

Slow Slow

Fast Fast

Fast Fast

Fast Fast

Fast Fast

Fast Fast


Inverted bench 3 10 3 10 Bench press 3 10 80 3 10 80

Shoulder shrug 3 10 100 3 10 100 Overhead squat 3 8 40 3 10 40

Seated row 3 10 85 3 10 85 Hip ABD 3 10 RPE 3 10 RPE

Hamstring progression 3 10 RPE 3 10 RPE Tricep extension 3 10 RPE 3 10 RPE

Str leg deadlift 3 10 RPE 3 10 RPE Leg extension 3 10 RPE 3 10 RPE

Hamstring curl 3 10 RPE 3 10 RPE Pushup on inv BOSU 3 10 To failure 3 10 To failure

Core

Posture control Forward plank w/ punch Forward plank on Bosu Side plank elbow rotation Side plank on Bosu

Walking rigidity Lunge with MB overhead Lunge with MB rotation Partner wheelbarrow Physioball walkout

Movement Pushup with rotation Supermans Pushup w/ knee to elbow Alpines

LegendsWeek #8




Power phase


Warm-up

Slow Slow

Slow Slow

Slow Slow

Slow Slow

Slow Slow

Fast Fast

Fast Fast

Fast Fast

Fast Fast

Fast Fast

Exercises Sets Reps % Wgt Sets Reps % Wgt Exercises Sets Reps Time Rest Sets Reps Time Rest

Squat jump 2 10 2 10 Ground based lines

Jump and reach 2 10 RPE 2 10 RPE Box drills

Hang clean 3 6 60 3 6 60

Push press 3 6 * 3 6 * Sets Reps Time Rest Sets Reps Time Rest

Jammer 3 6 * 3 6 * Barrier jumping

Forward MB slam 3 8 * 3 8 * Cone drills

Core

Posture control Side plank w/ leg circles Side plank on elbows Front plank opp arm/leg Front plank

Walking rigidity Farmer walk Bucket carry MB lunge w/ rotation Front walk w/ front carry

Movement Metronomes In outs Bicycles Reverse crunches

* see strength staff

Week #9 Legends


Day-1 Day-4 Day-2


Day-5

Power phase


Warm-up

Slow Slow

Slow Slow

Slow Slow

Slow Slow

Slow Slow

Fast Fast

Fast Fast

Fast Fast

Fast Fast

Fast Fast


Hang clean 3 6 70 3 6 70 Ground based lines

Sand bag jump (vert) 2 10 RPE 2 10 RPE Depth jumps

Dbl leg tuck jump 2 10 2 10

Push press 3 6 * 3 6 * Sets Reps Time Rest Sets Reps Time Rest

Overhead MB pass 3 8 * 3 8 * Barrier jumping

MB OH backwards 3 8 * 3 8 * Box drills

Core

Posture control Front Bosu plank Front plank with punch Side star plank Side plank w/ ext rot

Walking rigidity Physioball walkout Front walk w/ carry Partner wheelbarrow MB OH lunge

Movement Reverse extensions bench Pushup w/ rotation Machine woodchopper Pelvic thrusts / bridge


Week #10 Legends



Power phase


Warm-up

Slow Slow

Slow Slow

Slow Slow

Slow Slow

Slow Slow

Fast Fast

Fast Fast

Fast Fast

Fast Fast

Fast Fast


Hang Clean 4 3 85 4 3 85 Box drills

Cycle split squat jump 3 8 3 8 Cone drills

Split squat jump 3 8 3 8

Push Press 4 3 * 4 3 * Sets Reps Time Rest Sets Reps Time Rest

Vert MB from squat 3 10 * 3 10 * Depth jumps

Lateral MB pass 3 10 * 3 10 * Shuttles & Conditioning

Core

Posture control Front plank w/ leg raise Front plank on elbows Side plank on elbows High to low planks

Walking rigidity Farmer walk Bucket carry Lunge w/ MB rotation Fwd walk front carry

Movement Fwd woodchopper Metronome Pushup w/ knee to elbow Reverse woodchopper

Week #11 Legends




Power phase


Warm-up

Slow Slow

Slow Slow

Slow Slow

Slow Slow

Slow Slow

Fast Fast

Fast Fast

Fast Fast

Fast Fast

Fast Fast


Power clean 3 6 70 3 6 70 Ground based lines

Sand bag jump (vert) 3 8 * 3 8 * Shuttles & Conditioning

SL tuck jump 3 8 3 8

Push jerk 3 6 * 3 6 * Sets Reps Time Rest Sets Reps Time Rest

MB hike 3 10 * 3 10 * Barrier jumping

MB powerdrop 3 10 * 3 10 * Depth jumps

Core

Posture control Bosu plank blue down Elbow on bosu side plank Plank w/forward punch Side plank w/leg rotate

Walking rigidity Farmer walk Lunge w/overhead MB Bucket carry Lunge w/MB rotation

Movement Pushup w/knee to elbow Reverse crunch from bench Alpines Reverse extentions

Week #12 Legends




Power phase


Warm-up

Slow Slow

Slow Slow

Slow Slow

Slow Slow

Slow Slow

Fast Fast

Fast Fast

Fast Fast

Fast Fast

Fast Fast


Power clean 4 4 85 4 4 85 Barrier jumping

Split jump w/sandbag 3 8 * 3 8 * Shuttles & Conditioning

Cycle jump w/sandbag 3 8 * 3 8 *

Push jerk 4 4 * 4 4 * Sets Reps Time Rest Sets Reps Time Rest

MB over shoulder fw 3 10 * 3 10 * Depth jumps

MB over shoulder bw 3 10 * 3 10 * Cone drills

Core

Posture control Blue down elbow plank Bosu Front plank opp arm/leg Side plank Bosu leg raise Side lying star plank

Walking rigidity Partner wheelbarrow Lunge with MB rotation Physioball walkout Fwd walk w/ front carry

Movement Machine woodchopper Supermans Reverse woodchopper Pelvic thrust / bridge

Week #13 Legends




Power phase


Warm-up

Slow Slow

Slow Slow

Slow Slow

Slow Slow

Slow Slow

Fast Fast

Fast Fast

Fast Fast

Fast Fast

Fast Fast


Light deadlift 2 8 2 8 Box drills

Light shoulder shrug 2 8 2 8 Shuttles & Conditioning

Light OH press 2 8 2 8

Snatch 4 3 75 4 3 75 Sets Reps Time Rest Sets Reps Time Rest

MB shot put bilateral 2 10 * 2 10 * Ground based lines

Oblique MB push 3 10 * 3 10 * Cone drills

SL vertical jump 2 10 2 10

Core

Posture control Hands front plank Hands side plank Elbow front plank Elbow side plank

Walking rigidity Bucket carry Lunge with MB overhead Farmer walk Partner wheelbarrow

Movement Fwd woodchopper with plate Bicycle Reverse extensions Metronome



Week #14 Legends


Ground Based Line Drills

2 3

1 4

Start with 2 feet in each box and completely jump to next box, landing

only on toes/balls of feet. Progress to 1 foot jumping. 10 seconds per

repetition.

1-4 / 1-2 / 1-3/ 2-4 / 1-2-4 / 4-3-1 / 1-2-3-4 / 4-3-2-1

4

3

5

1 2

Start with 2 feet on dot and jump to each only on toes/balls of feet. Pro-

gress to 1 foot jumping.

1-2-3-4-5-4-3-2-1 / 2-1-3-5-4-5-3-1-2

3-1-3-4-3-5-3-2-3 (can vary pattern, just start at “3”)

1

2

3

4

5

Long lines separated by 6 inches and short lines are 24 inches down lines.

(ie #1 box is 1’x1’ and #3 is 24 inches away from #1—#2 is 2’ from line start

and #4 is 2’ away)

All jumps using 2 feet and performed for 20 seconds

1-2 / 1-4 / 2-3 / 2-5

1-2-3-4-5-4-3-2-1

1 2 3

4 5 6

7 8 9 All boxes are 15”x15”

2 ft drills

Both in 2—Split 4/6—Both in 8 and repeat for 20 seconds

Split 1/3—Both in 5—Split 7/9 and repeat for 20 seconds

1 ft drills—Performed for 10 seconds

1-2-3-6-5-4-1-(repeat) 1-7-9-3-1-(repeat) 3-9-7-1-3-(repeat)

Start Finish

L-Drill—Start next to first cone. Sprint

straight forward. Cut around cone,

sprint to third cone and tight curl.

Sprint back to second cone, cut and

sprint to finish. Mirror “L” and repeat.

Cones should all be 15 y apart

5 yard Figure 8—Start behind first cone. Sprint

to and tight curl around second cone. Sprint to

and tight curl. Mirror and repeat.

5 yards

5 yards 5 yards

10 yards

M Drill—Start at first cone. Sprint forward, backpedal,

sprint, backpedal, and sprint out 15 yard finish. Mirror

and repeat.

Start

8 yard cone “X” - Sprint from first cone, tight curl

around next cones and sprint finish. Mirror and re-

peat.

Weave drill—Cones separated by 1 yard. Sprint /

weave as fast as possible with tight curl. Mirror

and repeat. Repeat with cones separated by 2

yards (and mirror).

Start

Sprint / slide—All cones 5

yards apart. Sprint to first

cone. Slide to next. Spin and

backpedal. Slide to next cone

(still facing backwards). Spin

and sprint finish. Mirror and

repeat.

Attack and retreat—Cones 3 yards

apart. Start at center cone. Sprint

forward. Backpedal. Slide out and

back. Backpedal and sprint forward.

Slide out and back. Repeat. Can also

be repeated with an 8 yard span and

sprint from and to with a cut at each

cone.

Start

Y drill—Cones 5-10 yards

apart. Sprint and curl around

center cone. Sprint and curl

around top of “Y”, curl

around center, sprint around

other top of “Y”, curl around

center and sprint finish. Re-

peat.

Changeover drill—Sprint to first

cone. Slide out and back 2X. Sprint

to next cone. Carioca out and back

2X. Sprint and curl and sprint to

finish. Mirror and repeat.

2X

2X Pro agility (5-10-5) - Cones 5 yards apart. Sprint from

center cone. Touch outside cone. Sprint to outside cone

and touch. Turn and sprint past center cone. Alternate

directions and repeat.

Start

“N” agility drill—Cones are 5 yards apart and 1 yard between.

Sprint to first cone and tight curl. Sprint to next and tight curl

again. Sprint to final cone and touch with hand. Backpedal to

finish. Mirror and repeat.

Start

Cross and Run—Start with crossover run to cone. Back-

pedal. Crossover to next cone. Backpedal. Touch last cone

and sprint through for finish. Mirror and repeat.

Barrier Jumping

Barriers should be made out of tubing, short hurdles, or foam blocks

Barriers should start at 6”, then progress to 9”, then to 12”

For 1 foot drills—8 to 12 seconds

For 2 foot drills—12 to 20 seconds

Single and multiple lateral barrier hops

(single and double feet)

Forward / back

(anterior / posterior)

single barrier hops


Multiple barrier forward

hops only (not backwards)

Turn and come back


NO BARRIERS for following distance hops

Single hop for distance / standing broad jump (single and double feet) 5-8 repetitions

Triple hop for distance (continuous / no rest between jumps) (single and double feet) 5-8 repetitions

Forward jumping over barrier for distance OR speed

(As far as possible OR as quickly as possible)

Barrier should be about 12” high and 10-12’ long (very light rope

or stretch band is ideal)

4-8 repetitions

Depth Jumping

Depth jump—Start on 12-18” box and step off. Try to land on both feet simultaneously (no squat landing, but gently/

quietly)

Immediately jump as high as possible. Minimize forward movement. Landing should be quiet

All landings should be performed with good squat technique in mind

Feet shoulder width apart

Knees do not go together with impact (even knee spacing)

Hips sink back upon landing (knees over toes, but NO further)

Upright chest, eyes forward

Always use double-arm action

Depth jump to box—Repeat depth jump, but land on second box of equal or lesser height. Boxes should be 24” apart

Squat depth jump—Repeat depth jump starting position, but landing should go to 90 degree squatting position. Immedi-

ately jump as high as possible, minimizing forward movement. Quiet landing.

Depth jump with lateral hop—Depth jump, but perform single lateral hop after initial landing

Depth jump with lateral movement—Depth jump, but after jump, turn and sprint for 10 yards.

Combined depth jump with lateral hop and forward sprint—Single lateral hop followed by 10 yard forward sprint

Start/finish

Sprint ALL sides,

Reach corner make

the cut and continue

with sprint

Reverse direction for

second set

10y

40y

30y

20y

10y

Sprint to 40y, sprint back to 0, sprint to 30, sprint to 0,

sprint to 20, sprint to 0, sprint to 10 sprint to 0. Rest then

reverse direction starting with 10y.

0

100y

Sprint diagonally across field, jog endline,

sprint opposite diagonal, jog endline, sprint

to midfield to finish

10y

10y

Sprint 10y, side shuffle 10yd, backpedal 10yd,

shuffle 10yd. Rest than switch directions.

25y

300 Shuttle

Sprint 25 yd down and

back 6x.

10y

10y

10y

10y 20y

Sprint 20yd, side shuffle

10yd, backpedal 10yd, side

shuffle 10yd, repeat each

square ending with a 10yd

sprint.

Sprint

Sideshuffle

Backpedal

X

X

X X

X

x6

= Starting point X= Ending point

If videos of box drills are desired, refer to the website. The portrayal is deliberately slower to demonstrate technique. For drill performance, explosive movement is required.

Single-leg push-off – 2-6 sets of 10-12 reps or 8-20 seconds

Beginning position: stand facing the plyometric box with one foot on the ground and one foot on the box. The heel of the foot on the box should be near the box’s closest edge.

Arm position: double arm

Upward movement: jump up using the foot on the box to push off.

Downward movement: Land with the same foot on the box: this foot should land just before the ground foot. Immediately repeat the movement

Intensity may be increased by increasing the height of the box. START with a 6” box.

Alternate-leg push off - 2-6 sets of 10-12 reps or 8-20 seconds

Beginning position: stand facing the plyometric box with one foot on the ground and one foot on the box. The heel of the foot on the box should be near the box’s closest edge.

Arm position: double arm

Upward movement: jump up using the foot on the box to push off.

Downward movement: Land with the opposite foot on the box; this foot should land just before the ground foot. Immediately repeat the movement, reversing the feet each repetition.


Lateral push-off (single leg at a time) - 2-6 sets of 10-12 reps or 8-20 seconds

Stand to one side of the plyometric box with one foot on the ground and one foot on the box. The inside of the foot on the box should be near the box’s closest edge.

Arm action: double arm

Upward movement: Jump up using the foot on the box to push off.

Downward movement: Land with the same foot on the box; this foot should land just before the ground foot. Immediately repeat this movement.


Side-to-side push-off - 2-6 sets of 10-12 reps or 8-20 seconds

Stand to one side of the plyometric box with one foot on the ground and one foot on the box. The inside of the foot on the box should be near the box’s closest edge.


Upward movement: Jump up and over the box using the foot on the box to push off.

Downward movement: Land with the opposite foot on the opposite side of the box; this foot should land just before the ground foot. Immediately repeat movement to opposite side.


Jump to box-w/2ft 18” box or less - 2-6 sets of 10-12 reps or 8-20 seconds

Beginning position: Facing the plyometric box assume a comfortable, upright stance with feet shoulder-width apart.


Preparatory movement: begin with a countermovement

Upward movement: jump onto the top of the box using both legs

Downward movement: land on both feet in a half squat position, repeat. Movements should be quick but yet under control


Jump to box w/1ft on 12” box or less - 2-6 sets of 10-12 reps or 8-20 seconds

Beginning position: Facing the plyometric box assume a comfortable, upright stance with feet shoulder-width apart.



Upward movement: jump onto the top of the box using one leg

Downward movement: land on one foot in a half squat position, repeat. Movements should be quick but yet under control

Repeat with other leg


Lateral box jumps (step down) - 2-6 sets of 10-12 reps or 8-20 seconds

Beginning position: Stand to one side of the box; assume a comfortable, upright stance with feet shoulder-width apart.



Upward movement: Jump onto the top of the box using both legs.

Downward movement: land on both feet in a half squat position, step down from the box, and repeat in opposite direction.

Box touches 12” box (like ball touches) - 2-6 sets of 10-12 reps or 8-20 seconds

Quickly alternate feet touching the box

Step-up step-down 12” forward and lateral - 2-6 sets of 10-12 reps or 8-20 seconds

Step up onto the box and step back down landing on the opposite foot - 2-6 sets of 10-12 reps or 8-20 seconds

Step-on-over 12” - 2-6 sets of 10-12 reps or 8-20 seconds

Bounce laterally

Postural:

Front plank on hands: Shoulders over the wrists, feet together and head in straight alignment with the spine (pushup position), engage your core muscles to keep from having any sagging in your lower back or hips. Your entire body from foot to head should be in a straight line.

Side plank on hands: Right shoulder over the wrists, right hand on the ground, feet stacked on each other with left hand raised toward the ceiling keeping in line with your right arm. Hold this position for the given time then switch hands and face opposite direction.

Side plank with external rotation: Right shoulder over the elbow, feet stacked on each other with left arm at your side with your elbow at 90°, rotate your arm at the shoulder moving the weight from at your stomach to up towards the ceiling. Prop yourself up so your hips are off the ground, hold this position for given time then switch arms and face opposite direction. Make sure you don’t have any upper body rotation.

Front plank on elbows: Shoulders over the elbows, feet together and head in straight alignment with the spine, engage your core muscles to keep from having any sagging in your lower back or hips. Your entire body from foot to head should be in a straight line.

Side plank on elbows: Right shoulder over the elbow, feet stacked on each other with left arm at your side. Prop yourself up so your hips are off the ground, hold this position for given time then switch arms and face opposite direction. Make sure you don’t have any upper body rotation.

Side plank elbow to ceiling: Right shoulder over the elbow, feet stacked on each other with left arm held up so your shoulder and elbow are at 90°. Prop yourself up so your hips are off the ground, hold this position for given time then switch arms and face opposite direction. Make sure you don’t have any upper body rotation.

Front plank w/leg raise: While in a front plank position, raise your right leg, hold for 3 seconds, then lower and lift left leg and hold 3 seconds. Repeat this until you have reached the given time.

Side plank w/leg raise: While in a side plank position, raise your right leg, hold for 5 seconds, then lower. Repeat this until you have reached the given time.

High to low plank (lead w/each arm): Start in a high plank position, slowly lower yourself to your left elbow, then right elbow, then raise yourself back up with your left hand leading until you are back in a high plank position. Repeat this until you have reached the given time.

Forward plank w/punch: Start in a high plank position, maintain your rigid posture while punching out in front of you with your right arm then return to starting position then punch with your left. Repeat until reached the given time. Make sure to limit the amount of body rotation with each punch.

Forward plank on Bosu: Same as forward plank, but your elbows are propped on a Bosu ball.

Side plank on Bosu: Same as side plank but your elbow is on a Bosu ball.

Walking rigidity:

Walking lunge w/MB overhead

DB bucket carry: With a dumbbell in one hand, you will walk 20yds while maintaining your upright posture, not allowing yourself to tip one direction or the other.

Physioball walkout: In a pushup position with your stomach on a physioball, start walking your way forward until the physioball is under your ankles. Walk yourself backwards to the starting position.

Farmer walk: With a dumbbell in each hand, you will walk 20yds while maintaining your upright posture both side to side and front to back. Make sure to engage your core muscles to maintain that position.

Partner wheelbarrow: While another person holds you by your ankles, start walking forward on your hands until you reach the given distance.

Metronome: Lie flat on your back with hips flexed to 90° so your legs are facing the ceiling. Slowly and controlled, lower your legs to the right then raise them back to the starting position, then rotate left. Repeat these motions for the give time.

Legs on physioball pushup: In the pushup position, instead of your feet being on the ground your lower legs should be on a physioball.

Forward walk with front carry: Hold a dumbbell out in front of you with both hands as you walk. Engage the core and maintain an upright position

Lunge w/MB rotation: Hold a medball out in front of you, as you complete the walking lunge, rotate the medball over the lead foot. Ex If your right leg is in front you rotate your upper body to the right.

Movement:

Woodchopper machine: Using the cross cable machine, set up the handle attachment so that it is above shoulder height. Stand perpendicular to the machine and grab the handle with the hand furthest from weight stack, put other hand on top of the other hand. Take 2 steps away from the weight stack. While tightening your core, powerfully pull the cable down across your body and slowly return back to starting position. Repeat

Pelvic thrust/bridge: Lie with your back flat on the floor with your knees bent and feet flat on the floor. Raise yourself up off of the ground using your legs. Engage your core and hold this position for ___, return to starting position and then repeat.

Bicycle: Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers. Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.

Switch sides, bringing the left elbow towards the right knee. Continue alternating sides in a 'pedaling' motion

Forward woodchopper w/plate: Holding a plate with both hands straight out in front of you, lower yourself into a squat position lowering the weight as you go. Once you reach the low point of your squat start standing back up and raising the plate up over the top of your head. Repeat

Reverse machine woodchopper: Using the cross cable machine, set up the handle attachment so that it is below the knee. Stand perpendicular to the machine and grab the handle with the hand furthest from weight stack, put other hand on top of the other hand. Take 2 steps away from the weight stack. While tightening your core, powerfully pull the cable up across your body and slowly return back to starting position. Repeat

Supermans: Lie on your stomach and raise both your arms and legs off the ground at the same time, then return to starting position.

In/Outs: Hold yourself in a pushup position. Bring your knees straight in towards you then quickly straighten them back out to return to the starting position.

Bilateral 8” leg raise: Lie flat on your back with your hands at your side (or under your bottom). Lift both legs 8” off the ground and hold that position. As you raise and lower your legs, make sure that you engage your abdominal muscles so you don’t get an arch to your back, your back should remain in contact with the ground at all times.

Pushup w/lateral rotation: Perform a regular pushup, when you return to the starting position rotate onto one hand so you are facing the wall. Return to a pushup position, complete another pushup then upon reaching the top rotate to the left hand and face the opposite wall.

Pushup w/knee to elbow: As you lower yourself during the pushup, bring your right knee up towards the right elbow. One the next pushup you will bring your left knee to your left elbow.

Reverse crunch from bench: Lie on a bench with your legs hanging off the bench. Without arching your back bring your knees up towards your chest.

Alpines: Similar to the in/outs the only difference being that you will bring your knees diagonally up the right, return to a pushup position then bring them up diagonally to the left.

Reverse extensions: Lie on a bench stomach down, raise your legs with your knees straight so your body is horizontal, slowly lower your legs back down then repeat.

Strength and Conditioning - Beloit College | Beloit … gains from your program. If weight loss is a goal, you should meet with your physician, nutritionist, or athletic trainer to

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