Mike Durand CSCS, SCCC, USAW

What Facilities do you have available

Weight Room Field Space

Optimal Training vs. Real World
Training?
Equipment needs/available
Before you design your Training
Program know what you have
available.
 What can you do/What can’t you do
with what you have?
 Number of athletes in the program
 How many athletes will be in the program?
Commitment !

 How many athletes can you have in each training

group?

This will depend on Facility size, Equipment

available , Number of Coaches.
NSCA – Standards and Guidelines
First, Strength & Conditioning activities should be planned, and
the required number of qualified staff should be present, such
that recommended guidelines for minimum average floor space
allowance per participant (100 ft2), professional-to-participant
ratios (1:10 junior high school, 1:15 high school, 1:20 college),
and number of participants per barbell or training station (up
to 3) are applied during peak usage times (5,7,38,42). In ideal
circumstances, this corresponds to one Strength & Conditioning
practitioner per 3 – 4 training stations and/or 1,000 ft2 area
(junior high school); 5 training stations and/or 1,500 ft2 area
(high school); or 6 – 7 training stations and/or 2,000 ft2 area
(college), respectively
How many Training weeks do you have ?
 Winter Conditioning /Summer Program

 What are you working towards?

 Spring Ball – Training Camp

 Will you have a Test Week at the conclusion of

the Off-Season/Summer Program?

 What do want to Test and Why?

Performance Indicators
 Off Season (8-15 weeks)
 Increase lean body mass
 Increase work capacity.
 Improve technique of core movements.
 Maintain sport skills.
 Set specific individual goals.
 Improve Running Mechanics
 Improve linear speed, lateral speed and agility.
 Develop strength base.
 Injury prevention.
 Communicate with Sports Medicine Staff regarding injuries and
rehab needs.
Pre Season (8-12 weeks)
 Peak speed, power and agility.
 Peak sport (position) specific conditioning.
 Incorporate sport skills.
 Evaluation of goals.
 Continue injury prevention.
During our off-season and pre-season program our basic training schedule will call for
four training sessions each week. We will break the teams into small lifting and running
groups to provide maximum individual attention. Our weekly schedule will be the
following:
Monday Thursday
Dynamic Warm up – Mobility work Dynamic Warm up – Mobility work
Lower Body Plyometrics Lower Body Plyometrics
Linear/Lateral Speed Development/Running Mechanics Linear/Lateral Speed and Agility, Running Mechanics
Torso Training Torso Training
Specific Warm Up Specific Warm Up
Strength Training – Ground based power followed Strength Training – Ground based power followed
by lower body strength and back strength by lower body strength and back strength.
Post Workout Flexibility/Restoration Post Workout Flexibility/Restoration

Tuesday Friday
Dynamic Warm up – Mobility Work – Foot Quickness Dynamic Warm up - Mobility Work – Foot Quickness
Upper Body Plyometrics Upper Body Plyometrics
Torso Training Torso Training
Specific Warm Up Specific Warm Up
Strength Training – Ground based power followed by Strength Training – Ground based power followed
upper body pressing and posterior chain work by upper body pressing and posterior chain work.
Change of Direction Conditioning/Strongman Linear Conditioning/Position Specific Conditioning
Conditioning
Post Workout Flexibility/Restoration
Post Workout Flexibility/Restoration
Seattle Prep Football
Summer Mesocycle 2012

Phase 1

Week 1 Movement reps/set total volume % range Speed Tempo/Conditioning C.O.D.

Olympic 5's 20 - 25 67.5 - 72.5 2 1 0

Strength 8's 24 - 30 70 - 75

Week 2 Movement reps/set total volume % range Speed Tempo/Conditioning C.O.D.

Olympic 5's 20 - 25 75 - 80 2 1 0

Strength 8's 24 - 30 75 - 77.5

Phase 2

Week 3 Movement reps/set total volume % range Speed Tempo/Conditioning C.O.D.

Olympic 3's 15 - 18 82.5 - 85 2 1 1

Strength 3's 15 - 18 82.5 - 85

Week 4 Movement reps/set total volume % range Speed Tempo/Conditioning C.O.D.

Olympic 3's 15 - 18 85 - 87.5 2 1 1

Strength 3's 15 - 18 85 - 87.5

 Phase 3

Week 5 Movement reps/set total volume % range Speed Tempo/Conditioning C.O.D.

Olympic 5's 20 - 25 75-80 2 1 1

Strength 5's 20 - 25 80

Week 6 Movement reps/set total volume % range Speed Tempo/Conditioning C.O.D.

Olympic 5's 20 - 25 85 2 1 1

Strength 5's 20 - 25 85

Phase 4

Week 7 Movement reps/set total volume % range Speed Tempo/Conditioning C.O.D.

Olympic 3's 12 - 15 90 2 1 1

Strength 3's 12 - 15 90

Week 8 Movement reps/set total volume % range Speed Tempo/Conditioning C.O.D.

Olympic 2's - 1's 8 - 10 95 2 1 1

Strength 2's - 1's 8 - 10 95

Test Week

Week 9 Movement reps/set total volume % range Speed Tempo/Conditioning C.O.D.

Olympic Test Max 100 Test 10, 40 1 0

Strength Test Max 100 Pro Agility

 Mobility Work
Hurdle Over/Under, Frontwards/Backwards, Lateral

Stationary Mobility Work

•Front Lunge
•Iron Cross
•Leg Swings
•Knee Tucks
•Scorpions
Linear Speed/Conditioning Day
1. Stride 50 yds x 2
2. Backwards Run 30 yds x 2
3. Shuffle Arm Swing 20 yds x 2
4. Front Lunge Walk 15 yds x 1
5. Backwards Lunge Walk 15 yds x 1
6. High Knee Walk and Grab 15 yds x 1
7. Heel Ups 20 yds x 2
8. High Knee Skip 20 yds x 2
9. High Knee Run 20 yds x 2
10. 90% Build Up 40 yds x 2
 First – Teach athletes how to land, teach proper
body position upon landing and how to absorb
the force of the landing.
Start with the most basic forms of Jump Training
 Double foot hops/jumps

 Simple Jumps with easy (low impact) landing

 Keep Total Contacts (Volume) Low

 20 – 30 contacts total (highest intensity)

 Medicine Ball throws Explosive Push ups for

Upper Body Plyos
 Same Volume for Upper Body as Lower Body
 Speed Development is NOT Conditioning
Speed Development is Central Nervous System work
To get Quality Speed Development allow for full
recovery between every repetition on every drill.
On Linear Speed Development Days allow for 1 minute
of recovery for every 10 yards above 90% effort.
Keep Total Linear Speed Volume to no more than 300
yards per workout at your highest Speed Training
Volume during you Off-Season Program. As
Conditioning Volume increases during the Off-Season
Program, reduce the speed volume for each Linear
Speed Training session.
 The Workout Plan
Review – Teach Running Mechanics
PAL
Posture – pronounce lean during acceleration to overcome inertia, more
erect posture at top speed, triple extension of the ankle, knee and hip
Arm Action – amplitude or range of motion of arms during stride. Faster
during acceleration, smoothes out at top speed
Leg Action – action of the hips and legs relative to the torso and the
ground. Hip, knee, and ankle triple extension during acceleration.
Quick stops requires bending the ankle, knees and hips to reduce force
and to control the stop.
Vern Gambetta – Sports Specific Speed
Teach Starts – Standing , Sprint Start Stance, First 3 steps.
Acceleration Work
Speed/Absolute Speed Work
 Linear Speed Development
Sample Workout
Phase 1 Monday - Jump Training reps/yds Recovery
Week 1 Hurdle Hops - Hop & Hold 1 x 5, 3 x 5 Full
Monday - Linear Speed
1. Seated Fast Arms 3 x 10 sec 30 sec
2. Partner Knee Drive Drill 2 x 15 yards 1:00 min
3. Sprint Starts - 70%, 80%, 90% 3 x 10 yards 1:00
(Teach Sprint Start Technique)
4. Partner Resistive Sprints 4 - 6 x 10 yds Full
(Sprint Start Stance - No Release)
5. Sprint Starts - 90% x 1, 100% x 3 4 x 10 yards Full
6. Build Ups - Standing Start 2 x 40 yards Full
(Graduale Build Up of Speed over
40 yards, reach 90% to 95% top speed at 40)
(Walk back recovery)
Lateral Speed-Agility/Conditioning Day
1. Stride 50 yds x 2
2. Backwards Run 30 yds x 2
3. Shuffle Arm Swing 20 yds x 2
4. Front Lunge Walk x 15 yds x 1
5. Backwards Lunge Walk x 15 yds x 1
6. Lateral Lunge Walk 15 yds x 2
7. Squat Shuffle 15 yds x 2
8. Shuffle 5 yds touch, 5 yds back touch, sprint 20 yds
9. Carioca 10 yds, Sprint 10 yds x 2
10. Shuffle 10 yds, Sprint 10 yds x 2
11. High Knee Skip 20 yds x 2
12. Stride 40 yds x 2
 Lateral Speed & Agility Development

Phase 1 Thursday - Jump Training reps/yds Recovery

Week 1 None
Thursday - Lateral Speed & Agility
1. Pro Agility Shuttle - Sprint 3 each way 1:00
2. Pro Agility Shuttle - Shuffle 3 each way 1:00
3. 4 - Cone Drill - 10 yards apart 3 each way 1:00
(Backpeddle, Sprint, Backpeddle, Sprint)
4. Triangle Cone Drill 3 each way 1:00
(3 point stance start)
 Strength Training Warm Up/Torso
Summer 2012 Strength & Conditioning Warm Up/Torso
Phase 1 Weeks 1 & 2
Monday Tuesday Thursday Friday
Hurdle Mobility - Outside Hurdle Mobility - Inside Hurdle Mobility - Outside Hurdle Mobility - Inside
Warm Up - Dynam ic Outside Warm Up - Inside Warm Up - Dynam ic Outside Warm Up - Inside
Plyos - Lower (Outside) Jump Rope x 3:00 min. Plyos - Lower (Outside) Static Dynamic

Warm Up/Torso Warm Up/Torso Warm Up/Torso Warm Up/Torso

Stick M ed Ball Stick M ed Ball
1. Giant Circles x 10 each w ay Standing Giant Circles x 5 each w ay Standing
2. Overhead Squats x 10 Giant Circles x 10 each w ay Overhead Squats x 10 Giant Circles x 5 each w ay
Hammer Throw from the foot x 5 each Good Mornings x 10
M ed Ball Tic-Tocks x 10 each M ed Ball
Standing Seated Standing Seated
Wood Choppers x 10 Crunch w /extension x 15 Wood Choppers x 10 MB Overhead Flat Foot Situp x 15
Russian Tw ist x 10 each w ay M.B. Side to side taps x 15 each Russian Tw ist x 5 each w ay Seated Hammer Throw s x 10e
Seated M.B. Sit Up and Press x 15 Seated Leg Raises x 15
M.B. Spread Eagle Sit Ups x 15 Side Plank x 25 sec each Pike Ups x 15 Elbow Bridge x 40 sec.
M.B. Knees Up Side to Side x 10 each side Torso Rotations x 10 each
M.B. Toe Touches x 20 Plyos - Upper Hip Thrusts x 10 each Plyos - Upper
M.B. Sit Up and Tw ist x 10 each side Kneeling M.B. Throw s 3 x 5 Front Plank x 40 sec. Backw ard Med Ball Throw s 3 x 5
Glute-Bridge x 30 sec.
Specific Warm Up - Weight Room Specific Warm Up - Weight Room Specific Warm Up - Weight Room
Specific Warm Up - Weight Room Clean Grip Bar Complex 1 x 5 each Snatch Grip Bar Complex 1 x 5 each Clean Grip Bar Complex 1 x 5 each
Snatch Grip Bar Complex 1 x 5 each
•Strengthening the torso is paramount in improving
physical performance.

•Developing a strong torso prevents injuries, increases

body control and enhances execution of core lifting
exercises, thus improving performance during
competition.

•We include a comprehensive torso program that

addresses five dimensions of movement on a daily
basis.

•Five Dimensions of Torso Movement

•Flexion, Extension, Lateral Flexion, Rotation and
Stabilization.
 SPECIFIC WARM UP: “The second portion of the
warm up, is often overlooked despite its
immediate benefit to your physical training.
Specific warm up resembles the training activity,
and is sometimes called preliminary practice.
This preliminary practice conditions your muscles
so they work in an appropriate fashion and at an
appropriate time. During specific warm-up, you
are reviewing the sensory cues which activate
complex coordination of muscles and joints. The
more complex the movement you wish to
practice, the greater the benefit from specific
warm-up”. Vern Gambetta
 Clean Complex Snatch Complex

 Clean Grip High Pull  Snatch Grip High Pull

 Clean Grip Muscle Snatch  Snatch Grip Muscle Snatch
 Squat to a Press  Snatch Grip Press
 Good Morning  Overhead Squat
 Bent Over Row  Snatch Grip RDL
 4 Day Training Template (Off-Season)
DAY 1 DAY 2 DAY 3 DAY 4
Explosive Explosive Explosive Explosive
Movement Movement Movement Movement
Pair 1 Pair 1 Pair 1 Pair 1
Double Leg Horizontal Press Double Leg Horizontal Press
Push Push Variation Variation
Vertical Pull Straight Leg Vertical Pull Straight Leg
Hip Extension Variation Hip Extension
Pair 2 Pair 2 Pair 2 Pair 2
Single Leg Vertical Press Single Leg Vertical Press
Push Push Variation
Horizontal Pull Bent Leg Horizontal Pull Bent Leg
Hip Extension Hip Extension
Post Work Post Work Post Work Post Work
 Strength Training
Football Summer 2012
Phase 1 Week 1
*complete warm up sets prior to each movement/ pair A's and B's
*Strength Coach must see LAST Set of CAPITALIZED MOVEMENTS

clean sqt bench pjk dead post bw

ADAMS, CHRIS 275 410 280 255 455 224

Monday-warm up/torso wt reps Tuesday-warm up/torso wt reps

hang snatch 100 x5 HANG CLEAN 150 x5
rest 3:00 min 105 x5 rest 3:00 min 165 x5
115 x5 180 x5
125 x5 195 x5
A1 BACK SQUAT 225 x8 A1 BENCH PRESS 155 x8
245 x8 170 x8
pair 1:30 rest 265 x8 pair 1:30 rest 180 x8
285 x8 195 x8
A2 pull ups + weight x6 A2 db rdl 65 x8
(overhand grip) x6 70 x8
x6 75 x8
B1 bar step ups 110 x5e B1 bar overhead press 90 x8
pair 1:30 rest 120 x5e pair 1:30 rest 110 x8
130 x5e 110 x8
B2 db row (one arm) 65 x8e B2 pause glute-ham raise bw x6
75 x8e bw x6
75 x8e bw x6
fat bar barbell curl 4x8 dips + weight 4x8
 Strength Training
clean sqt bench pjk dead post bw
ADAMS, CHRIS 275 410 280 255 455 224

Thursday- warm up/torso wt reps int e ns it y Friday-warm up/torso wt reps

FRONT PUSH JERK 140 x5 hang clean & push jerk 130 x4
rest 3:00 min 155 x5 rest 3:00 min 145 x4
165 x5 155 x4
180 x5 155 x4
A1 DEADLIFT + box jumps 275 x5+5 low A1 db incline bench press 50 x10
(no rest between deads and 295 x5+5 med (bench on 3rd hole) 55 x10
box jumps) 330 x5+5 med pair 1:30 rest 60 x10
pair 1:30 rest 340 x5+5 med 60 x10
A2 wpg pulldowns 140 x8 A2 pause back ext + weight x8
(wide parallel grip) 165 x8 (pause 2 seconds at top) x8
175 x8 x8
B1 db split squats 55 x8e B1 malak rotation + shoulder press 40 x5e+5e
pair 1:30 rest 70 x8e pair 1:30 rest 50 x5e+5e
70 x8e 50 x5e+5e
B2 barbell row 135 x8 B2 sb leg curls x6
(overhand grip) 155 x8 x6
155 x8 x6
cable rotations 3x8e fat bar barbell tricep ext. 3x8
 Strength Training
Football Summer 2012
Phase 2 Week 1
*complete warm up sets prior to each movement/ pair A's and B's
*Strength Coach must see LAST Set of CAPITALIZED MOVEMENTS

clean sqt bench pjk dead post bw

ADAMS, CHRIS 275 410 280 255 455 224

Monday-warm up/torso wt reps Tuesday-warm up/torso wt reps

one arm db hang snatch 50 x3e HANG CLEAN 165 x3
rest 3:00 min 60 x3e rest 3:00 min 185 x3
65 x3e 205 x3
70 x3e 225 x3
A1 BACK SQUAT 245 x5 A1 3-BOARD BENCH PRESS 170 x5
275 x3 195 x3
pair 1:30 rest 295 x3 pair 1:30 rest 225 x3
320 x3 245 x2
340 x3 260 x2-4
A2 chin ups + weight bw x5 A2 bar snatch grip rdl 180 x6
(underhand grip) x3 (index finger on ring) 195 x6
x3 205 x6
x3 B1 db high incline bench press 50 x8
B1 db single leg bench squat 60 x5e (bench on 4th hole) 60 x8
pair 1:30 rest 70 x5e 60 x8
70 x5e pair 1:30 rest 60 x8
B2 one arm cable row 105 x8e B2 pause glute-ham raise bw x6
125 x8e bw x6
125 x8e bw x6
alt. db curls 3x8e suspended pushups 3x10-15
 Strength Training
clean sqt bench pjk dead post bw
ADAMS, CHRIS 275 410 280 255 455 224

Thursday- warm up/torso wt reps int e ns it y Friday-warm up/torso wt reps

FRONT PUSH JERK 155 x3 hang clean & split jerk combo 130 x2+2
rest 3:00 min 170 x3 (alternate foot forward on jerks) 145 x2+2
190 x3 rest 3:00 min 155 x2+2
210 x3 165 x2+2
A1 DEADLIFT + box jumps 275 x5+5 low A1 bar incline bench press 135 x5
(no rest between deads 320 x3+3 med (bench on 2nd hole) 150 x5
and box jumps) 340 x3+3 med pair 1:30 rest 170 x5
pair 1:30 rest 365 x3+3 high 175 x5
385 x3+3 high 175 x5
A2 cpg pulldowns 140 x8 A2 pause back ext + weight x6
(close parallel grip) 165 x8 (pause 2 seconds at top) x6
175 x8 x6
175 x8 B1 db standing shoulder press 40 x8
B1 bar split squat 135 x5e pair 1:30 rest 45 x8
pair 1:30 rest 155 x5e 45 x8
155 x5e B2 sb bent leg hip ext. x6
B2 fat bar barbell row 125 x8 x6
(overhand grip) (bar weight = 20lbs) 145 x8 x6
145 x8 close grip bench press 195 3x5
cable lift, rotate & press 2x6e
 Strength Training
Football Summer 2012
Phase 3 Week 1
*complete warm up sets prior to each movement/ pair A's and B's
*Strength Coach must see LAST Set of CAPITALIZED MOVEMENTS

clean sqt bench pjk dead post bw

ADAMS, CHRIS 275 410 280 255 455 224

Monday-warm up/torso wt reps Tuesday-warm up/torso wt reps

hang split snatch 100 x2e hang clean & split jerk combo 130 x2+2
(alternate foot forward each rep) 115 x2e (alternate foot forward on jerks) 150 x2+2
rest 3:00 min 125 x2e rest 3:00 min 165 x2+2
125 x2e 175 x2+2
A1 BACK SQUAT 235 x5 A1 2-BOARD BENCH PRESS 170 x5
265 x5 195 x3
pair 1:30 rest 285 x5 pair 1:30 rest 225 x3
310 x5 250 x2
320 x5 280 x1-3
A2 cpg pullups + weight x5 A2 bar clean grip rdl 180 x6
(close parallel grip) x5 195 x6
x5 205 x6
B1 single leg squat x5e B1 malak t-bar overhead press 155 x10
(standing on box) x5e 180 x10
pair 1:30 rest x5e pair 1:30 rest 180 x10
B2 one arm db row 70 x8e B2 sb leg curls x8
85 x8e x8
85 x8e x8
fat bar barbell curls 3x8 dips + weight 3x8
 Strength Training
clean sqt bench pjk dead post bw
ADAMS, CHRIS 275 410 280 255 455 224

Thursday- warm up/torso wt reps Friday-warm up/torso wt reps

one arm db push jerk 60 x3e power shrugs 220 x5
rest 3:00 min 65 x3e rest 3:00 min 250 x5
70 x3e 275 x5
75 x3e 290 x5
A1 sumo deadlifts 245 x5 A1 bar incline bench press + 135 x5+5
(feet outside of hands) 285 x5 lying med ball throw 155 x5+5
pair 1:30 rest 305 x5 (bench on 2nd hole) 170 x5+5
330 x5 pair 1:30 rest 180 x5+5
330 x5
A2 fat bar front lat pulldown 150 x8 A2 bar goodmornings 125 x6
(overhand grip) 175 x8 (feet shoulder width) 145 x6
185 x8 155 x6
B1 bar split squat 145 x5e B1 db alt. shoulder press 45 x6e
pair 1:30 rest 170 x5e pair 1:30 rest 55 x6e
180 x5e 55 x6e
B2 fat bar barbell row 125 x8 B2 sb single leg bent leg hip ext. x4e
(overhand grip) (bar weight = 20lbs) 145 x8 x4e
155 x8 x4e
malak rotations 55 3x6e close grip bench press 210 4x4
 Strength Training
Football Summer 2012
Phase 4 Week 1
*complete warm up sets prior to each movement/ pair A's and B's
*Strength Coach must see LAST Set of CAPITALIZED MOVEMENTS

clean sqt bench pjk dead post bw

ADAMS, CHRIS 275 410 280 255 455 224

Monday-warm up/torso wt reps Tuesday-warm up/torso wt reps

hang snatch 105 x4 HANG CLEAN 165 x5
125 x3 rest 3:00 min 195 x4
rest 3:00 min 135 x3 220 x3
145 x3 235 x2
A1 BACK SQUAT 245 x5 250 x1
285 x4 A1 BENCH PRESS 170 x5
pair 1:30 rest 330 x3 195 x4
350 x2 pair 1:30 rest 225 x3
370 x1 240 x2
A2 wpg pullups + weight x5 250 x1
(wide parallel grip) x5 A2 db single leg rdl 65 x6e
x5 70 x6e
B1 single leg squat x5e 70 x6e
(standing on box) x5e B1 fat bar overhead press 110 x6
pair 1:30 rest x5e (bar weight = 20 lbs) 135 x6
B2 malak one arm row 45 x8e pair 1:30 rest 145 x6
50 x8e B2 pause glute-ham raise bw x5
50 x8e bw x5
db hammer curls 3x8e bw x5
 Strength Training
clean sqt bench pjk dead post bw
ADAMS, CHRIS 275 410 280 255 455 224

Thursday- warm up/torso wt reps int e ns it y Friday-warm up/torso wt reps

front split jerk 140 x2e hang clean & push jerk 130 x4
(alternate foot forward each rep) 160 x2e rest 3:00 min 155 x4
rest 3:00 min 170 x2e 165 x4
185 x2e 165 x4
A1 DEADLIFT + box jumps 235 x5+5 low
(no rest between deads 275 x4+4 med A1 db incline bench press 50 x8
and box jumps) 290 x3+3 md/hi (bench on 3nd hole) 60 x8
pair 1:30 rest 320 x3+3 high 65 x8
340 x3+3 high pair 1:30 rest 65 x8
A2 front lat pulldown 160 x8 65 x8
(overhand grip) 185 x8 A2 pause back ext. + weight x6
185 x8 (pause 2 seconds at top) x6
B1 db 45 degree front lunge 50 x5e x6
pair 1:30 rest 60 x5e B1 db split leg shoulder press 40 x6
60 x5e (alternate foot forward each set) 45 x6
B2 two arm db row 55 x8 pair 1:30 rest 50 x6
65 x8 B2 sb single leg leg curl x4e
65 x8 x4e
cable rotations 3x6e x4e
close grip bench press 215 4x3
 Periodization of Training
 Undulating Periodization Method
Works well with advanced athletes. Allows the athlete to handle greater
intensity earlier during the cycle. Each Phase is 2 – 3 weeks in length.

Phase Phase
1 Intensity Volume 2 Intensity Volume
Olympic 3 – 4 Sets 70 – 85% 15 to 20 4 – 6 Sets 80 – 92.5% 12 to 18
Lifts x 5 Reps Total Reps x 3 Reps Total Reps
Strength 3 – 4 Sets 60 – 77.5% 24 to 40 4 – 6 Sets 85 – 92.5% 12 to 18
Lifts x 8-10 Reps Total Reps x 3 Reps Total Reps

Phase Phase
3 Intensity Volume 4 Intensity Volume
Olympic 4 – 5 Sets 72.5–87.5% 20 to 25 4 – 5 Sets 90 – 100% 5 to 10
Lifts x 5 Reps Total Reps x 1 - 2 Reps Total Reps
Strength 3 – 5 Sets 80 – 87.5% 15 to 25 4 – 6 Sets 90 – 100% 4 to 12
Lifts x 5 Reps Total Reps x 1 – 2 Reps Total Reps
 Conditioning/Energy System Development
Tuesday Friday
Linear Speed/Conditioning Day
Dynamic Warm Up Lateral Speed-Agility/Conditioning
1. Stride 50 yds x 2
Day
2. Backwards Run 30 yds x 2
1. Stride 50 yds x 2
3. Shuffle Arm Swing 20 yds x 2
2. Backwards Run 30 yds x 2
3. Shuffle Arm Swing 20 yds x 2
4. Front Lunge Walk 15 yds x 1
4. Front Lunge Walk x 15 yds x 1 5. Backwards Lunge Walk 15 yds x 1
5. Backwards Lunge Walk x 15 yds x 1 6. High Knee Walk and Grab 15 yds x 1
6. Lateral Lunge Walk 15 yds x 2 7. Heel Ups 20 yds x 2
7. Squat Shuffle 15 yds x 2 8. High Knee Skip 20 yds x 2
8. Shuffle 5 yds touch, 5 yds back touch, sprint 20 yds 9. High Knee Run 20 yds x 2
9. Carioca 10 yds, Sprint 10 yds x 2 10. Stride 50 yards x 2
10. Shuffle 10 yds, Sprint 10 yds x 2
11. High Knee Skip 20 yds x 2
12. Stride 40 yds x 2

Ladders x 8 Recovery 55 Yard Sprints x 10 Recovery

Line - 5 back, 10 back 45 sec. Line = 9 sec 35 sec

.
Semi - 5 back, 15 back 45 sec.
Semi = 8 sec 35 sec
Skill - 10 back, 20 back 45 sec
Skill = 7 sec 35 sec
Weighted Sled Push 4 x 20 yards 2:00 min
Finishing Exercise - Tug-o-War 1:00 min
5 min rest before Tempo Runs
Tempo Runs x 2 Continuous
 Post Training Cool Down - Flexibility
Post Conditioning Cool Down
Bare Foot Dynamic Movements (Done slow tempo…allow for Cool Down)
or
Bare Feet - Walk 200 – 300 yards

Monday & Thursday post Lift Tuesday & Friday post Conditioning
• Active Isolated Stretching w/band
* 5 reps each side hold for 5 seconds relax 5 seconds
1. Bent Leg Hamstring
2. Straight Leg Hamstring
3. Calves
4. IT Band/Glute Stretch
5. Lying Adductor Stretch
6. Quad/Hip Flexor Stretch

 Flexibility is an important factor in prevention of injuries and in efficient skill performance.

There are three methods of improving flexibility. We will incorporate Dynamic flexibility (athletic
movement through a full range of motion) during our warm up prior to every running and lifting
workout. We incorporate Active Isolated Stretching or Partner Assisted stretching post workout
while the muscles are warm. Research has show that post workout stretching aids in the recovery
process by calming the athlete, restoring the muscles to their resting length, stimulating blood
flow and reducing cramping.
During our off-season and pre-season program our basic training schedule will call for
four training sessions each week. We will break the teams into small lifting and running
groups to provide maximum individual attention. Our weekly schedule will be the
following:
Monday Thursday
Dynamic Warm up – Mobility work Dynamic Warm up – Mobility work
Lower Body Plyometrics Lower Body Plyometrics
Linear/Lateral Speed Development/Running Mechanics Linear/Lateral Speed and Agility, Running Mechanics
Torso Training Torso Training
Specific Warm Up Specific Warm Up
Strength Training – Ground based power followed Strength Training – Ground based power followed
by lower body strength and back strength by lower body strength and back strength.
Post Workout Flexibility/Restoration Post Workout Flexibility/Restoration

Tuesday Friday
Dynamic Warm up – Mobility Work – Foot Quickness Dynamic Warm up - Mobility Work – Foot Quickness
Upper Body Plyometrics Upper Body Plyometrics
Torso Training Torso Training
Specific Warm Up Specific Warm Up
Strength Training – Ground based power followed by Strength Training – Ground based power followed
upper body pressing and posterior chain work by upper body pressing and posterior chain work.
Change of Direction Conditioning/Strongman Linear Conditioning/Position Specific Conditioning
Conditioning
Post Workout Flexibility/Restoration
Post Workout Flexibility/Restoration