BULLDOG FOOTBALL STRENGTH '25

MAY BREAK
Week 1 - 5/5 Week 2 - 5/12 Week 3 - 5/19
MONDAY TEMPO % SET x REP WT TEMPO % SET x REP WT TEMPO % SET x REP WT
Warm-Up: Single Broad Jump - 1x3 Single Broad Jump - 1x3 Single Broad Jump - 1x3
Dynamic Forward Lunge - 10y Double Broad Jump - 2x2 Double Broad Jump - 1x2 Double Broad Jump - 1x2
FIELD WORK

Single Switch and Stick - 2x10y 2pt Sprint - 2x5y Triple Broad Jump - 2x2 Triple Broad Jump - 1x2
Triple Switch and Stick - 2x10y 2pt Sprint - 10y 2pt Sprint - 2x5y Quadruple Broad Jump - 2x1
Small Primetimes - 2x5y 2pt Sprint - 15y 2pt Sprint - 10y 2pt Sprint - 2x5y
Medium Primetimes - 2x10y 2pt Sprint - 2x20y 2pt Sprint - 15y 2pt Sprint - 10y
Small to Big Primetimes - 2x20y 2pt Sprint - 20y 2pt Sprint - 20y
2pt Sprint - 2x25y 2pt Sprint - 2x30y
1 Power Clean 60% 5x3 65% 5x3 70% 5x3

2a Military Press 4x6 5x5 6x4

2b Chin-up 4x6-8 5x6-8 6x6-8
3a Lateral Lunge 3x5 ea 3x5 ea 3x5 ea
3b Goblet Sqaut 3x10 3x10 3x10
3c DB Single Leg RDL 3x5 ea 3x5 ea 3x5 ea
Week 1 - 5/6 Week 2 - 5/13 Week 3 - 5/20
TUESDAY TEMPO % SET x REP WT TEMPO % SET x REP WT TEMPO % SET x REP WT
Warm-Up:
Walking Lunge - 10y
30/30/30 30/30/30 30/30/30
FIELD WORK

Side Lunge - 5y ea
Walking Shuffle - 5y ea
High Knee Carioca - 10y ea
Crossover Run - 10y ea SKILL - 16s, MID - 18s, BIG - 20s SKILL - 16s, MID - 18s, BIG - 20s SKILL - 16s, MID - 18s, BIG - 20s
2pt Sprint - 2x5y 0:45 Between Reps, 2:00 Between Sets
2x3 0:45 Between Reps, 2:00 Between Sets
3x3 0:45 Between Reps, 2:00 Between Sets
4x3
1 Barbell or DB Shrug 3x20 3x20 3x20
2 DB Rear Delt Raise 3x20 3x20 3x20
3 Any Abs 3x20 3x20 3x20
4 Any Bicep 3x20 3x20 3x20
5 Any Tricep 3x20 3x20 3x20
Week 1 - 5/7 Week 2 - 5/14 Week 3 - 5/21
WEDNESDAY TEMPO % SET x REP WT TEMPO % SET x REP WT TEMPO % SET x REP WT
Warm-Up: 1/2 Kneel Lateral Sprint - 5y ea 1/2 Kneel Lateral Sprint - 5y ea 1/2 Kneel Lateral Sprint - 5y ea
Dynamic Forward Lunge - 10y 1/2 Kneel Lateral Sprint - 10y ea 1/2 Kneel Lateral Sprint - 2x10y ea 1/2 Kneel Lateral Sprint - 3x10y ea
FIELD WORK

Single Switch and Stick - 2x10y Change of Direction Grid Change of Direction Grid Change of Direction Grid
Triple Switch and Stick - 2x10y Look at COD Grid Diagrams Look at COD Grid Diagrams Look at COD Grid Diagrams
Small Primetimes - 2x5y Pick 3 patterns, 2 reps each Pick 5 patterns, 2 reps each Pick 7 patterns, 2 reps each
Medium Primetimes - 2x10y
Small to Big Primetimes - 2x20y

1 RDL 60% 5x5 65% 5x4 70% 5x3

2a DB Bench 5x6 6x5 6x4

2b Single Arm DB Row 5x6 ea 6x5 ea 6x4 ea
3a DB Bulgarian 3x8 ea 3x8 ea 3x8 ea
3b Single Leg Physioball or Machine Hamstring Curl 3x8 ea 3x8 ea 3x8 ea
Week 1 - 5/8 Week 2 - 5/15 Week 3 - 5/22
THURSDAY TEMPO % SET x REP WT TEMPO % SET x REP WT TEMPO % SET x REP WT
Warm-Up:
Walking Lunge - 10y 50y Tempo Run 50y Tempo Run 50y Tempo Run
FIELD WORK

Side Lunge - 5y ea
Walking Shuffle - 5y ea
(75% Speed) (75% Speed) (75% Speed)
High Knee Carioca - 10y ea
Crossover Run - 10y ea 0:30 Between Reps 0:30 Between Reps 0:30 Between Reps
2pt Sprint - 2x5y
2:00 Between Sets
2x8 2:00 Between Sets
2x10 2:00 Between Sets
2x12
1 Barbell or DB Shrug 3x12 3x12 3x12
2 3-Way Shoulder 3x12 3x12 3x12
3 Any Abs 3x12 3x12 3x12
4 Any Bicep 3x12 3x12 3x12
5 Any Tricep 3x12 3x12 3x12
Week 1 - 5/9 Week 2 - 5/16 Week 3 - 5/23
FRIDAY TEMPO % SET x REP WT TEMPO % SET x REP WT TEMPO % SET x REP WT
Warm-Up: Acceleration Complex: Acceleration Complex: Acceleration Complex:
Dynamic Forward Lunge - 10y Broad Jump Broad Jump Broad Jump
FIELD WORK

Single Switch and Stick - 2x10y 1/2 Kneel Forward Sprint - 5y 1/2 Kneel Forward Sprint - 5y 1/2 Kneel Forward Sprint - 5y
Triple Switch and Stick - 2x10y 4 sets 6 sets 8 sets
Small Primetimes - 2x5y
Medium Primetimes - 2x10y
Small to Big Primetimes - 2x20y

1 Back Squat 60% 5x5 65% 5x4 70% 5x3

2a Incline Bench 3x8 4x6 5x5

2b Band or Machine Pulldown 3x12 4x12 5x12
3a Physioball or Machine Hamstring Curl 3x15 3x15 3x15
3b DB Reverse Lunge 3x6 ea 3x6 ea 3x6 ea
 BULLDOG FOOTBALL STRENGTH '25
SUMMER I TAKE-HOME
Week 1 - 5/26 Week 2 - 6/2 Week 3 - 6/9 Week 4 - 6/16 Week 5 - 6/23
MONDAY TEMPO % SET x REP WT TEMPO % SET x REP WT TEMPO % SET x REP WT TEMPO % SET x REP WT TEMPO % SET x REP WT
1 Bench SET 1-5 67% 5x5 SET 1 67% x5 SET 1 75% x3 SET 1 75% x5 SET 1-3 65% 3x2
SET 2 73% x5 SET 2 80% x3 SET 2 85% x3
SET 3 77% x5 SET 3 85% x3 SET 3 95% x1-5
SET 4 80% x5-10 SET 4 90% x3-8 As Many As Possible
As Many As Possible As Many As Possible

2 Pendlay Row SET 1-4 4x5 SET 1-4 4x5 SET 1-5 5x4 SET 1-5 5x4 SET 1-3 3x5
Row Straight From the Floor
Reset Every Rep From the Ground

3a Single Arm DB Overhead Press 3x5 ea 3x5 ea 3x3 ea 3x3 ea 3x5 ea

3b Cable Pulldown Drop Sets 3 x [5, 10, 15] 3 x [5, 10, 15] 3 x [5, 10, 15] 3 x [5, 10, 15] 3 x [5, 10, 15]
4a Prone Y-T-A 3x10 ea 3x12 ea 3x15 ea 3x20 ea 3x10 ea
4b Cable Pallof 3x10 ea 3x12 ea 3x15 ea 3x20 ea 3x10 ea
4c DB Retract Row 3x10 3x12 3x15 3x20 3x10
4d Pause Barbell Shrug 3x10 HEAVY 3x10 HEAVY 3x10 HEAVY 3x10 HEAVY 3x10
5a Any Bicep 3 x [5, 10, 15] 3 x [5, 10, 15] 3 x [5, 10, 15] 3 x [5, 10, 15] 3 x [5, 10, 15]
5b Any Tricep 3 x [5, 10, 15] 3 x [5, 10, 15] 3 x [5, 10, 15] 3 x [5, 10, 15] 3 x [5, 10, 15]

Week 1 - 5/27 Week 2 - 6/3 Week 3 - 6/10 Week 4 - 6/17 Week 5 - 6/24
TUESDAY TEMPO % SET x REP WT TEMPO % SET x REP WT TEMPO % SET x REP WT TEMPO % SET x REP WT TEMPO % SET x REP WT
1 Box Jump to Altitude Land SET 1-4 4x2 SET 1-5 5x2 SET 1-6 6x2 SET 1-7 7x2 SET 1-3 3x2
Jump onto Box or Bench, Step off, Land in 1/4 Squat
Be SUDDEN on the landing
Max INTENT or this is a waste of time

2 Barbell Bulgarian SET 1-6 60% 6x4 ea SET 1-6 65% 6x4 ea SET 1-8 70% 8x3 ea SET 1-8 75% 8x3 ea SET 1-4 65% 4x3 ea

Bar on the Back

Back Leg on a Bench

3 Pause RDL SET 1-4 4x5 HEAVY SET 1-4 4x5 HEAVY SET 1-4 4x4 HEAVY SET 1-4 4x4 HEAVY SET 1-3 3x4 HEAVY

2CT Pause Below the Knee

4a DB Goblet Squat 3x10 HEAVY 3x10 HEAVY 3x10 HEAVY 3x10 HEAVY 3x8
4b Razor Curl 3x5 3x6 3x8 3x8 3x4
5a Single Leg Physioball or Machine Ham Curl 3x10 ea 3x10 ea 3x10 ea 3x10 ea 3x10 ea
5b Single Leg Quad Extension 3x10 ea 3x10 ea 3x10 ea 3x10 ea 3x10 ea

Week 1 - 5/29 Week 2 - 6/5 Week 3 - 6/12 Week 4 - 6/19 Week 5 - 6/26
THURSDAY TEMPO % SET x REP WT TEMPO % SET x REP WT TEMPO % SET x REP WT TEMPO % SET x REP WT TEMPO % SET x REP WT
1 Push Press SET 1-5 60% 5x3 SET 1-5 65% 5x3 SET 1-5 70% 5x2 SET 1-5 75% 5x2 SET 1-5 65% 5x2
Dip, Drive, Punch
ONE Knee Bend

2 Weighted Pullup SET 1-5 5x6 SET 1-5 5x5 SET 1-5 5x4 SET 1-5 5x3 SET 1-5 5x6
NO WEIGHT

3a Single Arm DB Incline 4x6 ea HEAVY 4x5 ea HEAVY 4x4 ea HEAVY 4x3 ea HEAVY 3x5 ea
3b Single Arm DB Row 4x6 ea HEAVY 4x5 ea HEAVY 4x4 ea HEAVY 4x3 ea HEAVY 3x5 ea
4a 3-Way Shoulder 3x8 ea HEAVY 3x8 ea HEAVY 3x8 ea HEAVY 3x8 ea HEAVY 3x8 ea
4b Band or Cable Facepull 3x8 HEAVY 3x8 HEAVY 3x8 HEAVY 3x8 HEAVY 3x8
4c Physioball Rollout 3x5 3x6 3x8 3x10 3x10
4d DB Shrug 3x8 HEAVY 3x8 HEAVY 3x8 HEAVY 3x8 HEAVY 3x8
5a Any Bicep (SLOW) 3x10 3x10 3x10 3x10 3x10
5b Any Tricep (SLOW) 3x10 3x10 3x10 3x10 3x10

Week 1 - 5/30 Week 2 - 6/6 Week 3 - 6/13 Week 4 - 6/20 Week 5 - 6/27
FRIDAY TEMPO % SET x REP WT TEMPO % SET x REP WT TEMPO % SET x REP WT TEMPO % SET x REP WT TEMPO % SET x REP WT
1 Power Clean SET 1 50% x2 SET 1 50% x2 SET 1 50% x2 SET 1 50% x2 SET 1 50% x2
SET 2 60% x2 SET 2 60% x2 SET 2 60% x2 SET 2 60% x2 SET 2-4 60% 3x2
SET 3 70% x2 SET 3 70% x2 SET 3 70% x2 SET 3 70% x2
SET 4-5 80% 2x1 SET 4-5 80% 2x1 SET 4 80% x1 SET 4 80% x1
SET 6-7 85% 2x1 SET 6-7 88% 2x1 SET 5 85% x1 SET 5 90% x1
SET 6 90% x1 SET 6 95% x1
SET 7 93% x1 SET 7 100% x1
BONUS x1
2 Front Squat SET 1-5 67% 5x5 SET 1 67% x5 SET 1 75% x3 SET 1 75% x5 SET 1-3 65% 3x2
SET 2 73% x5 SET 2 80% x3 SET 2 85% x3
SET 3 77% x5 SET 3 85% x3 SET 3 95% x1-5
SET 4 80% x5-10 SET 4 90% x3-8 As Many As Possible
As Many As Possible As Many As Possible

3a DB Single Leg RDL 3x5 ea 3x5 ea 3x4 ea 3x4 ea 2x5 ea

3b Skater Squat (See Video Link) 3x4 ea 3x5 ea 3x6 ea 3x8 ea 2x5 ea
3c Lateral Lunge 3x5 ea 3x5 ea 3x5 ea 3x5 ea 2x5 ea
4a Ham Curl 3x12 3x15 3x20 3x25 3x12
4b Quad Extension 3x12 3x15 3x20 3x25 3x12
 TUESDAY - MAX VELOCITY THURSDAY - CHANGE OF DIRECTION

Instructions: Instructions:
As discussed before, all drills need to be performed with MAXIMAL INTENT to improve speed. Full See CHANGE OF DIRECTION GRID and EXTENSIVE SHUFFLE/CROSSVER RUN diagram and instructions
rest times are crucial, rest minimum 3 min between sprints. on diagram page.
OL: Choose Shuffle Drills on COD GRID
Go to the Links page if you need a visual for one of the drills or need more explanation. QB/RB/TE/WR: Choose Directional Cut Drills on COD GRID
DL/LB: Choose Shuffle/Crossover Run Drills on COD GRID
DB: Choose Crossover Run/Backpedal Drills on COD GRID
WARMUP: WARMUP:
IN-PLACE: DYNAMIC: IN-PLACE: DYNAMIC:
WINDMILL - 20s
SCORPIONS - 20s
STAGGERED RDL TO RDL DRIVE - 10y/10y
DYNAMIC FORWARD LUNGE - 2x10y
GARDNER-WEBB FOOTBALL '25 WINDMILL - 20s
SCORPIONS - 20s
STAGGERED RDL TO WALKING RDL - 10y/10y
WALKING FORWARD LUNGE - 10y
QUADRUPED HYDRANTS - 5ea SL POGO - 2x5s ea (Minimal ground contact time) QUADRUPED HYDRANTS - 5ea LATERAL LUNGE - 5y ea
QUADRUPED LEG OUT T-SPINE - 5ea
LEG SWING - 20s ea
TRIPLE SWITCH + BOUNCE - 2x10y
POWER SKIP FOR HEIGHT - 2x25y
SUMMER I TAKE-HOME QUADRUPED LEG OUT T-SPINE - 5ea
LEG SWING - 20s ea
WALKING SHUFFLE - 10y ea
FULL SPEED SHUFFLE - 10y ea
PSOAS PUSH/PULL - 20s ea
SINGLE LEG HIP EXTENSION - 5ea
RHYTHM HAM KICK/HIGH KNEE PUMPS - 2x10y ea
PRIMETIMES - 2x20y
FIELD WORK PSOAS PUSH/PULL - 20s ea
SINGLE LEG HIP EXTENSION - 5ea
SQUAT PUSH - 15y ea
1/2 KNEEL LATERAL START - 1x5y ea, 1x10y ea
1 - 2pt Sprint - 2x10y ea leg lead 1 - Extensive Shuffle - 2x10 sec
WEEK 1 2 - 2pt Sprint - 1x15yd ea leg lead DAY: SUN MON TUES WED THUR FRI SAT
WEEK 1 2 - Extensive Crossover Run - 2x10 sec
3 - Primetime to Sprint - 2 reps 3 - Change of Direction Grid
5/27 (20y Primetime, 10y Sprint) 5/29 -Pattern 1 & 2 - 2 reps, Pattern 4 - 2 reps ea
DAILY INTERVAL MAX TEMPO
Slowly transition from Primetime to Sprint, See video in Links page. RUN: OFF
RUN VELO RUN
COD ACCEL OFF -Pick 2-3 drills specific to your position, 2-4 reps of each
1 - 2pt Sprint - 2x10y ea leg lead ROTATION 1 - Extensive Shuffle - 3x10 sec
2 - 2pt Sprint - 1x15yd ea leg lead 2 - Extensive Crossover Run - 3x10 sec
WEEK 2 UPPER LOWER UPPER LOWER WEEK 2
3 - Primetime to Sprint - 3 reps LIFT: OFF
BODY BODY
OFF
BODY BODY
OFF 3 - Change of Direction Grid
6/3 (20y Primetime, 15y Sprint) 6/5 -Pattern 1-3 - 2 reps, Pattern 4 - 3 reps ea
Slowly transition from Primetime to Sprint, See video in Links page. NOTES: -Pick 3-4 drills specific to your position, 2-4 reps of each
1 - 2pt Sprint - 2x10y ea leg lead This is an in-between period that builds off of the base established in May and will prepare you for practice-specific work in July. If 1 - Extensive Shuffle - 4x10 sec
you are doing this at-home and reporting to train in July, just know that it is your job to come in shape ready to hop in with the
2 - 2pt Sprint - 1x20yd ea leg lead 2 - Extensive Crossover Run - 4x10 sec
WEEK 3 rest of the team. The guys that have trained hard all of June will be ready to ramp things up in July to prep for Fall Camp. There is WEEK 3
3 - Primetime to Sprint - 3 reps no time to dial things back to catch you up with the rest of the team. It is very important to be consistent about the Friday 3 - Change of Direction Grid
6/10 (20y Primetime, 20y Sprint) conditioning. It is meant to be much harder than the May conditioning and start to prepare you for high-intensity work with low 6/12 -Pattern 1-3 - 2 reps, Pattern 5 - 2 reps ea
rest times.
Slowly transition from Primetime to Sprint, See video in Links page. -Pick 4-5 drills specific to your position, 2-4 reps of each
1 - 2pt Sprint - 2x10y ea leg lead Make positional work a priority and find a routine to do it 1-3 times per week alongside the field work. 1 - Extensive Shuffle - 4x10 sec
2 - 2pt Sprint - 1x20yd ea leg lead *Max intent is required, you are wasting your time without it* 2 - Extensive Crossover Run - 4x10 sec
WEEK 4 WEEK 4
3 - Primetime to Sprint - 4 reps 3 - Change of Direction Grid
6/17 (20y Primetime, 20y Sprint) INTENT: (Step onto the field with the intent to improve the following:)
6/19 -Pattern 1-3 - 2 reps, Pattern 5 - 3 reps ea
Slowly transition from Primetime to Sprint, See video in Links page. Monday - Anaerobic Conditioning -Pick 5-6 drills specific to your position, 2-4 reps of each
1 - 2pt Sprint - 2x10y ea leg lead Tuesday - Top Speed Ability, Mechanics, and Tissue Resiliency 1 - Extensive Shuffle + Crossover Run - 2x10 sec ea
WEEK 5 2 - 2pt Sprint - 1x15yd ea leg lead Wednesday - Aerobic Conditioning, Active Recovery, Max Velo Mechanics WEEK 5 2 - Change of Direction Grid
6/24 3 - Primetime to Sprint - 2 reps Thursday - Deceleration Ability, Movement Efficiency, Tissue Resiliency 6/26 -Pattern 1 & 2 - 2 reps, Pattern 4 - 2 reps ea
(20y Primetime, 10y Sprint) Friday - Acceleration Ability, Mechanics, and Tissue Resiliency -Pick 2-3 drills specific to your position, 2-4 reps of each

MONDAY - INTERVAL RUN WEDNESDAY - 100y TEMPO RUN FRIDAY - ACCELERATION

Instructions: Instructions: Instructions:

Run specified distance in specified time for the specified number of sets and reps. See TEMPO RUN diagram and instruction on diagram page. As discussed before, all drills need to be performed with MAXIMAL INTENT to improve running
Pay attention to the inter-rep rest times, they will change weekly. mechanics and speed. This is designed assuming that you don't have access to any equipment.
REMINDER - This is a 70% TEMPO RUN. Intent is knocking out three birds with one stone: low-level Reach out to me if you have questions or need help with utilizing the equipment that you have.
aerobic conditioning, active recovery to prepare for Thursday, and getting reps with Max Velocity Full rest times are crucial for you to be able to do every rep at full effort, rest minimum 2 min
mechanics. Mechanics: Tall posture, eyes fixed at a point straight ahead, heel to hamstring, knee to between sprints. If you are able to have someone time your sprints and measure your jumps, do it
waistband, strike the ground and feel the "bounce". and record your best times/distances weekly.
WARMUP: WARMUP: WARMUP:
IN-PLACE: DYNAMIC: IN-PLACE: DYNAMIC: IN-PLACE: DYNAMIC:
WINDMILL - 20s STAGGERED RDL TO WALKING RDL - 10y/10y WINDMILL - 20s STAGGERED RDL TO WALKING RDL - 10y/10y WINDMILL - 20s STAGGERED RDL TO RDL DRIVE - 10y/10y
SCORPIONS - 20s WALKING FORWARD LUNGE - 10y SCORPIONS - 20s DYNAMIC FORWARD LUNGE - 2x10y SCORPIONS - 20s DYNAMIC FORWARD LUNGE - 2x10y
QUADRUPED HYDRANTS - 5ea LATERAL LUNGE - 5y ea QUADRUPED HYDRANTS - 5ea DL POGO - 2x10s (Minimal ground contact time) QUADRUPED HYDRANTS - 5ea SL POGO - 2x5s ea (Minimal ground contact time)
QUADRUPED LEG OUT T-SPINE - 5ea WALKING SHUFFLE - 10y ea QUADRUPED LEG OUT T-SPINE - 5ea TRIPLE SWITCH + STICK - 2x5y QUADRUPED LEG OUT T-SPINE - 5ea SINGLE SWITCH + STICK - 2x5y
LEG SWING - 20s ea FULL SPEED SHUFFLE - 10y ea LEG SWING - 20s ea RHYTHM HAM KICKS - 2x10y LEG SWING - 20s ea POWER SKIP FOR DISTANCE - 2x25y
PSOAS PUSH/PULL - 20s ea SQUAT PUSH - 15y ea PSOAS PUSH/PULL - 20s ea RHYTHM HIGH KNEE PUMPS - 2x10y PSOAS PUSH/PULL - 20s ea BOUNDING - 2x20y
SINGLE LEG HIP EXTENSION - 5ea 1/2 KNEEL LATERAL START - 1x5y ea, 1x10y ea SINGLE LEG HIP EXTENSION - 5ea PRIMETIMES - 2x20y SINGLE LEG HIP EXTENSION - 5ea 1/2 KNEEL 3-STEP PROJECTION - 1 rep ea leg lead

Rest Times: 1 - Double Broad Jump - 3x2

WEEK 1 Sets & Reps: Finish Times:
BIG - 21s between reps Rest Times: 2 - RDL Drive Start - 2x10yd ea leg lead
WEEK 1 WEEK 1
(Linear) Bigs (250lb+): 4x5 - 40y in 7 sec
Mids (200 - 250lb): 4x5 - 50y in 8 sec
MID - 24s between reps
SKILL - 27s between reps 5/28
Bigs (250lb+): 21s
Mids (200 - 250lb): 19s
2x5 45 sec between reps
2 min rest between sets 5/30
3 - 2pt Sprint - 2x10yd ea leg lead
5/26 2 min rest between sets
Skills: (<200lb): 4x5 - 60y in 9 sec Skills: (<200lb): 17s
WEEK 2 Sets & Reps: Rest Times: Finish Times:
1 - Double Broad Jump - 3x3
BIG - 24s between reps Rest Times: 2 - RDL Drive Start - 2x10yd ea leg lead
(1 Cut) WEEK 2 WEEK 2
6/2
Bigs (250lb+): 4x5 - 40y (20/20) in 8 sec
Mids (200 - 250lb): 4x5 - 50y (25/25) in 9 sec
MID - 27s between reps
SKILL - 30s between reps 6/4
Bigs (250lb+): 21s
Mids (200 - 250lb): 19s
2x6 45 sec between reps
2 min rest between sets 6/6
3 - 2pt Sprint - 2x10yd ea leg lead

Skills: (<200lb): 4x5 - 60y (30/30) in 10 sec 2 min rest between sets Skills: (<200lb): 17s
Rest Times: 1 - Triple Broad Jump - 3x1
WEEK 3 Sets & Reps: Finish Times:
BIG - 24s between reps Rest Times: 2 - RDL Drive Start - 3x10yd ea leg lead
WEEK 3 WEEK 3
(1 Cut) Bigs (250lb+): 4x6 - 40y (20/20) in 8 sec
Mids (200 - 250lb): 4x6 - 50y (25/25) in 9 sec
MID - 27s between reps
SKILL - 30s between reps 6/11
Bigs (250lb+): 21s
Mids (200 - 250lb): 19s
2x7 45 sec between reps
2 min rest between sets 6/13
3 - 2pt Sprint - 1x15yd ea leg lead
6/9 2 min rest between sets
Skills: (<200lb): 4x6 - 60y (30/30) in 10 sec Skills: (<200lb): 17s
Rest Times: 1 - Triple Broad Jump - 3x2
WEEK 4 Sets & Reps: Finish Times:
BIG - 33s between reps Rest Times: 2 - RDL Drive Start - 3x10yd ea leg lead
WEEK 4 WEEK 4
(3 Cuts) Bigs (250lb+):
Mids (200 - 250lb):
4x6 - 40y (10/10/10/10) in 11s
4x6 - 50y (15/15/10/10) in 11s
MID - 33s between reps
SKILL - 36s between reps 6/18
Bigs (250lb+): 21s
Mids (200 - 250lb): 19s
2x8 45 sec between reps
2 min rest between sets 6/20
3 - 2pt Sprint - 1x15yd ea leg lead
6/16 2 min rest between sets
Skills: (<200lb): 4x6 - 60y (15/15/15/15) in 12s Skills: (<200lb): 17s
Rest Times: 1 - Single Broad Jump - 3x3
WEEK 5 Sets & Reps: Finish Times:
BIG - 21s between reps Rest Times: 2 - RDL Drive Start - 2x10yd ea leg lead
WEEK 5 WEEK 5
(Linear) Bigs (250lb+): 4x5 - 40y in 7 sec
Mids (200 - 250lb): 4x5 - 50y in 8 sec
MID - 24s between reps
SKILL - 27s between reps 6/25
Bigs (250lb+): 21s
Mids (200 - 250lb): 19s
3x6 45 sec between reps
2 min rest between sets 6/27
3 - 2pt Sprint - 1x10yd ea leg lead
6/23 2 min rest between sets
Skills: (<200lb): 4x5 - 60y in 9 sec Skills: (<200lb): 17s
 BULLDOG FOOTBALL STRENGTH '25
SUMMER II TAKE-HOME
Week 1 - 6/30 Week 2 - 7/7 Week 3 - 7/14 Week 4 - 7/21
MONDAY TEMPO % SET x REP WT TEMPO % SET x REP WT TEMPO % SET x REP WT TEMPO % SET x REP WT
1 Bench Press Clusters 20s rep rest 70% 2 x [1, 1, 1, 1, 1] 20s rep rest 70% x[1, 1, 1, 1, 1] 30s rep rest 80% 2 x [1, 1, 1] 30s rep rest 80% x[1, 1, 1]
20s rep rest 75% 2 x [1, 1, 1, 1, 1] 20s rep rest 75% x[1, 1, 1, 1, 1] 30s rep rest 85% 2 x [1, 1, 1] 30s rep rest 85% x[1, 1, 1]
Rack the bar and rest between reps 20s rep rest 80% x[1, 1, 1, 1, 1] 30s rep rest 90% x[1, 1, 1]
Rest for specified time in TEMPO column 30s rep rest 95% x[1, 1, 1] BONUS
Go for a 1RM If Its There
2 Weighted Chin-Up 5x5 HEAVY 5x4 HEAVY 5x4 HEAVY 5x3 HEAVY
xAMRAP Bodyweight xAMRAP Bodyweight xAMRAP Bodyweight xAMRAP Bodyweight
3a HEAVY DB High Incline 4x5 4x4 4x4 4x3
3b HEAVY Single Arm DB Row 4x5 ea 4x4 ea 4x4 ea 4x3 ea
4a Weighted Y to W 3x8 3x10 3x10 3x12
4b Cable Pallof Press 3x10 ea 3x12 ea 3x12 ea 3x15 ea
4c Chest-Supported DB Row Iso Hold 3x20s 3x20s 3x20s 3x20s
4d 3-Way Shoulder Iso hold 3x20s ea 3x20s ea 3x20s ea 3x20s ea
5a Any Bicep 3x20 3x20 3x20 3x20
5b Any Tricep 3x20 3x20 3x20 3x20
Week 1 - 7/1 Week 2 - 7/8 Week 3 - 7/15 Week 4 - 7/22
TUESDAY TEMPO % SET x REP WT TEMPO % SET x REP WT TEMPO % SET x REP WT TEMPO % SET x REP WT
1 DYNAMIC Deadlift 55% 6x3 60% 6x3 70% 8x2 75% 10x1

Speed off the floor, hold lockout for 2CT

Reset in between each rep

2a DB Jump 5x3 5x3 6x3 6x3

Grab 2 DBs (30-80lb), Jump, Land in 1/4 Squat
2b Depth Jump 5x1 5x1 6x2 6x3
Step off of Bench and Jump for Max Height
2c Vertical Test
Test Vert following last set if able Vertical: Vertical: Vertical: Vertical:
3 Barbell Bulgarian 65% 6x3 ea 70% 6x3 ea 80% 8x2 ea 85% 10x1 ea

4 Barbell Kickstand RDL 4x3 ea 4x3 ea 4x3 ea 4x3 ea

Choose your weight

Ascending Sets

5a Weighted Razor Curl 3x5 3x6 3x8 3x8

5b Physioball Single Leg Hamstring Curl 3x5 ea 3x6 ea 3x8 ea 3x8 ea
5c Copenhagen Plank 3x20s ea 3x20s ea 3x30s ea 3x30s ea
Week 1 - 7/3 Week 2 - 7/10 Week 3 - 7/17 Week 4 - 7/24
THURSDAY TEMPO % SET x REP WT TEMPO % SET x REP WT TEMPO % SET x REP WT TEMPO % SET x REP WT
1 Push Press 6x2 6x2 6x2 6x2

Choose your weight

Ascending Sets Work up to 2RM
2 HEAVY Pendlay Row 6x3 6x3 6x3 6x3

Choose your weight

Ascending Sets

3a 1-Arm DB Bench 4x5 ea 4x4 ea 4x4 ea 4x3 ea

3b HEAVY Cable Pulldown 4x10 4x8 4x8 4x6
4a Pause 3-Way Shoulder (Side, Front, Rear) 3x8 ea 3x10 ea 3x10 ea 3x12 ea
4b HEAVY Cable Facepull 3x8 3x10 3x10 3x12
4c Physioball Stir The Pot 3x5 ea 3x6 ea 3x6 ea 3x8 ea
4d HEAVY Barbell Shrug 3x8 3x8 3x8 3x8
5a Any Bicep 2CT 3x10 2CT 3x10 2CT 3x10 2CT 3x10
5b Any Tricep 2CT 3x10 2CT 3x10 2CT 3x10 2CT 3x10
Week 1 - 7/4 Week 2 - 7/11 Week 3 - 7/18 Week 4 - 7/25
FRIDAY TEMPO % SET x REP WT TEMPO % SET x REP WT TEMPO % SET x REP WT TEMPO % SET x REP WT
1 HEAVY Clean Pull + Power Clean 60% 4 x [2 + 1] 60% 2 x [2 + 1] 65% x[2 + 1] 65% x[2 + 1]
See Video Link 65% 2 x [2 + 1] 70% x[2 + 1] 75% x[2 + 1]
Add 50lb to weight on card for Clean Pull 75% 2 x [2 + 1] 80% 2 x [2 + 1]
Take weight off the bar for Power Clean
Emphasis on moving the lighter weight FAST
[2 Clean Pulls, Strip Weight, Rip 1 Clean]

2 Back Squat Clusters 20s rep rest 70% 2 x [1, 1, 1, 1, 1] 20s rep rest 70% x[1, 1, 1, 1, 1] 30s rep rest 80% 2 x [1, 1, 1] 30s rep rest 80% x[1, 1, 1]
20s rep rest 75% 2 x [1, 1, 1, 1, 1] 20s rep rest 75% x[1, 1, 1, 1, 1] 30s rep rest 85% 2 x [1, 1, 1] 30s rep rest 85% x[1, 1, 1]
Rack the bar and rest between reps 20s rep rest 80% x[1, 1, 1, 1, 1] 30s rep rest 90% x[1, 1, 1]
Rest for specified time in TEMPO column 30s rep rest 95% x[1, 1, 1] BONUS
Go For a 1RM If Its There

3 Pause Snatch Grip RDL 2CT 4x5 2CT 4x5 2CT 4x4 2CT 4x3

2CT Pause Below The Knee

Choose your weight
Ascending Sets

4a Pause Single Leg Hypers 2CT 3x5 ea 2CT 3x5 ea 2CT 3x6 ea 2CT 3x8 ea
4b Open-Step Lunge 3x5 ea 3x5 ea 3x5 ea 3x5 ea
5a HEAVY Machine Leg Curls 3x8 3x8 3x8 3x8
5b HEAVY Machine Quad Extensions 3x8 3x8 3x8 3x8
 TUESDAY - MAX VELOCITY THURSDAY - CHANGE OF DIRECTION

Instructions: Instructions:
As discussed before, all drills need to be performed with MAXIMAL INTENT to improve speed. Full See CHANGE OF DIRECTION GRID and INTENSIVE SHUFFLE/CROSSVER RUN diagram and
rest times are crucial, rest minimum 3 min between sprints. instructions on diagram page.
OL: Choose Shuffle Drills on COD GRID
Go to the Links page if you need a visual for one of the drills or need more explanation. QB/RB/TE/WR: Choose Directional Cut Drills on COD GRID
DL/LB: Choose Shuffle/Crossover Run Drills on COD GRID
DB: Choose Crossover Run/Backpedal Drills on COD GRID
WARMUP: WARMUP:
IN-PLACE: DYNAMIC: IN-PLACE: DYNAMIC:
WINDMILL - 20s
SCORPIONS - 20s
STAGGERED RDL TO RDL DRIVE - 10y/10y
DYNAMIC FORWARD LUNGE - 2x10y
GARDNER-WEBB FOOTBALL '25 WINDMILL - 20s
SCORPIONS - 20s
STAGGERED RDL TO WALKING RDL - 10y/10y
WALKING FORWARD LUNGE - 10y
QUADRUPED HYDRANTS - 5ea SL POGO - 2x5s ea (Minimal ground contact time) QUADRUPED HYDRANTS - 5ea LATERAL LUNGE - 5y ea
QUADRUPED LEG OUT T-SPINE - 5ea TRIPLE SWITCH + BOUNCE - 2x10y SUMMER II TAKE-HOME QUADRUPED LEG OUT T-SPINE - 5ea WALKING SHUFFLE - 10y ea
LEG SWING - 20s ea POWER SKIP FOR HEIGHT - 2x25y LEG SWING - 20s ea FULL SPEED SHUFFLE - 10y ea
PSOAS PUSH/PULL - 20s ea
SINGLE LEG HIP EXTENSION - 5ea
RHYTHM HAM KICK/HIGH KNEE PUMPS - 2x10y ea
PRIMETIMES - 2x20y
FIELD WORK PSOAS PUSH/PULL - 20s ea
SINGLE LEG HIP EXTENSION - 5ea
SQUAT PUSH - 15y ea
1/2 KNEEL LATERAL START - 1x5y ea, 1x10y ea
1 - 2pt Sprint - 1x10y ea 1 - Intensive Shuffle - 2x10 sec
WEEK 1 2 - 2pt Sprint - 1x20y ea DAY: SUN MON TUES WED THUR FRI SAT
WEEK 1 2 - Intensive Crossover Run - 2x10 sec
3 - FLY 10 (2pt sprint buildup into a 10y hold zone) 3 - Change of Direction Grid
7/1 1 REP ea leg lead (5 min rest between reps) 7/3 -Pick 4-5 drills specific to your position, 2-4 reps of each
DAILY MET MAX CURVED
(SKILL - 25y build, 10y fly) (MID - 20y build, 10y fly) (BIG - 15y build, 10y fly) RUN: OFF
PLAYS VELO TEMPO
COD ACCEL OFF -20-30 min of position specific drill work post
1 - 2pt Sprint - 1x10y ea ROTATION 1 - Intensive Shuffle - 3x10 sec
2 - 2pt Sprint - 1x20y ea 2 - Intensive Crossover Run - 3x10 sec
WEEK 2 UPPER LOWER UPPER LOWER WEEK 2
3 - FLY 10 (2pt sprint buildup into a 10y hold zone) LIFT: OFF
BODY BODY
OFF
BODY BODY
OFF 3 - Change of Direction Grid
7/8 1 REP ea leg lead (5 min rest between reps) 7/10 -Pick 4-5 drills specific to your position, 2-4 reps of each
(SKILL - 25y build, 10y fly) (MID - 20y build, 10y fly) (BIG - 15y build, 10y fly) NOTES: -20-30 min of position specific drill work post
1 - 2pt Sprint - 1x10y ea This is the most important point of the summer to be dialed into the field work. You will struggle during this if you weren't on 1 - Intensive Shuffle - 4x10 sec
top of your running in May and June. July is about maximizing your outputs (jumps, sprints, etc.) and preparing your body to
2 - 2pt Sprint - 1x20y ea 2 - Intensive Crossover Run - 4x10 sec
WEEK 3 step right into Fall Camp. You would be doing yourself a disservice and putting yourself at a high risk of injury during camp to WEEK 3
3 - FLY 10 (2pt sprint buildup into a 10y hold zone) report without having conditioned your body to the demands of a camp practice. The most non-contact injuries across the 3 - Change of Direction Grid
7/15 1 REP ea leg lead (5 min rest between reps) country occur every year during week one and two of camp because guys' bodies weren't ready for the stress of a full camp 7/17 -Pick 4-5 drills specific to your position, 2-4 reps of each
practice.
(SKILL - 25y build, 10y fly) (MID - 20y build, 10y fly) (BIG - 15y build, 10y fly) -20-30 min of position specific drill work post
1 - 2pt Sprint - 1x10y ea 1 - Intensive Shuffle - 5x10 sec
INTENT: (Step onto the field with the intent to improve the following:)
2 - 2pt Sprint - 1x20y ea 2 - Intensive Crossover Run - 5x10 sec
WEEK 4 Monday - Anaerobic Conditioning WEEK 4
3 - FLY 10 (2pt sprint buildup into a 10y hold zone) 3 - Change of Direction Grid
7/22 Tuesday - Top Speed Ability, Mechanics, and Tissue Resiliency 7/24
1 REP ea leg lead (5 min rest between reps) -Pick 4-5 drills specific to your position, 2-4 reps of each
Wednesday - Aerobic Conditioning, Active Recovery, Max Velo Mechanics
(SKILL - 30y build, 10y fly) (MID - 25y build, 10y fly) (BIG - 20y build, 10y fly) -20-30 min of position specific drill work post
Thursday - Deceleration Ability, Movement Efficiency, Tissue Resiliency
Friday - Acceleration Ability, Mechanics, and Tissue Resiliency

MONDAY - METABOLIC PLAYS FRIDAY - ACCELERATION

WEDNESDAY - CURVED TEMPO RUN
Instructions: Instructions: Instructions:
Run specified distance in specified time for the specified number of sets and reps. See CURVED TEMPO RUN diagram and instruction on diagram page. As discussed before, all drills need to be performed with MAXIMAL INTENT to improve running
Pay attention to the inter-rep rest times, they will change weekly. mechanics and speed. This is designed assuming that you don't have access to any equipment.
REMINDER - This is a 70% TEMPO RUN. Intent is knocking out three birds with one stone: low-level Reach out to me if you have questions or need help with utilizing the equipment that you have.
aerobic conditioning, active recovery to prepare for Thursday, and getting reps with Max Velocity Full rest times are crucial for you to be able to do every rep at full effort, rest minimum 2 min
mechanics. Mechanics: Tall posture, eyes fixed at a point straight ahead, heel to hamstring, knee between sprints. If you are able to have someone time your sprints and measure your jumps, do it
to waistband, strike the ground and feel the "bounce". and record your best times/distances weekly.
WARMUP: WARMUP: WARMUP:
IN-PLACE: DYNAMIC: IN-PLACE: DYNAMIC: IN-PLACE: DYNAMIC:
WINDMILL - 20s STAGGERED RDL TO WALKING RDL - 10y/10y WINDMILL - 20s STAGGERED RDL TO WALKING RDL - 10y/10y WINDMILL - 20s STAGGERED RDL TO RDL DRIVE - 10y/10y
SCORPIONS - 20s WALKING FORWARD LUNGE - 10y SCORPIONS - 20s DYNAMIC FORWARD LUNGE - 2x10y SCORPIONS - 20s DYNAMIC FORWARD LUNGE - 2x10y
QUADRUPED HYDRANTS - 5ea LATERAL LUNGE - 5y ea QUADRUPED HYDRANTS - 5ea DL POGO - 2x10s (Minimal ground contact time) QUADRUPED HYDRANTS - 5ea SL POGO - 2x5s ea (Minimal ground contact time)
QUADRUPED LEG OUT T-SPINE - 5ea WALKING SHUFFLE - 10y ea QUADRUPED LEG OUT T-SPINE - 5ea TRIPLE SWITCH + STICK - 2x5y QUADRUPED LEG OUT T-SPINE - 5ea SINGLE SWITCH + STICK - 2x5y
LEG SWING - 20s ea FULL SPEED SHUFFLE - 10y ea LEG SWING - 20s ea RHYTHM HAM KICKS - 2x10y LEG SWING - 20s ea POWER SKIP FOR DISTANCE - 2x25y
PSOAS PUSH/PULL - 20s ea SQUAT PUSH - 15y ea PSOAS PUSH/PULL - 20s ea RHYTHM HIGH KNEE PUMPS - 2x10y PSOAS PUSH/PULL - 20s ea BOUNDING - 2x20y
SINGLE LEG HIP EXTENSION - 5ea 1/2 KNEEL LATERAL START - 1x5y ea, 1x10y ea SINGLE LEG HIP EXTENSION - 5ea PRIMETIMES - 2x20y SINGLE LEG HIP EXTENSION - 5ea 1/2 KNEEL 3-STEP PROJECTION - 1 rep ea leg lead
Finish Times: 7 sec FOR ALL 1 - Standing Triple Jump - 3 Sets (Record Distance if Possible)
Rest Times: Finish Times:
BIG (250lb+): 30y Pattern Rest Times: ACCEL COMPLEX - 3 rounds
WEEK 1 21s Between Reps WEEK 1 WEEK 1
6/30
MID (200-250lb): 35y Pattern
SKILL (<200lb): 40y Pattern
4x4 Full Recovery Between 7/2
Bigs (250lb+): 23s
Mids (200 - 250lb): 21s
3x5 45s Between Reps
2 Min Between Sets 7/4
2a - Triple Broad Jump (Record Distance if Possible)
Sets (2-4 min) 2b - 1/2 Kneel Start - 10y
Alternate Leading Foot Every Rep Skills: (<200lb): 19s 2c - 2pt Start - 15y
Finish Times: 7 sec FOR ALL 1 - Standing Triple Jump - 3 Sets (Record Distance if Possible)
Rest Times: Finish Times:
BIG (250lb+): 30y Pattern Rest Times: ACCEL COMPLEX - 3 rounds
WEEK 2 21s Between Reps WEEK 2 WEEK 2
7/7
MID (200-250lb): 35y Pattern
SKILL (<200lb): 40y Pattern
4x5 Full Recovery Between 7/9
Bigs (250lb+): 23s
Mids (200 - 250lb): 21s
3x6 45s Between Reps
2 Min Between Sets 7/11
2a - Triple Broad Jump (Record Distance if Possible)
Sets (2-4 min) 2b - 1/2 Kneel Start - 10y
Alternate Leading Foot Every Rep Skills: (<200lb): 19s 2c - 2pt Start - 15y
Finish Times: 7 sec FOR ALL 1 - Standing Triple Jump - 3 Sets (Record Distance if Possible)
Rest Times: Finish Times:
BIG (250lb+): 30y Pattern Rest Times: ACCEL COMPLEX - 4 rounds
WEEK 3 21s Between Reps WEEK 3 WEEK 3
7/14
MID (200-250lb): 35y Pattern
SKILL (<200lb): 40y Pattern
4x6 Full Recovery Between 7/16
Bigs (250lb+): 23s
Mids (200 - 250lb): 21s
3x7 45s Between Reps
2 Min Between Sets 7/18
2a - Triple Broad Jump (Record Distance if Possible)
Sets (2-4 min) 2b - 1/2 Kneel Start - 10y
Alternate Leading Foot Every Rep Skills: (<200lb): 19s 2c - 2pt Start - 15y
Finish Times: 7 sec FOR ALL 1 - Standing Triple Jump - 3 Sets (Record Distance if Possible)
Rest Times: Finish Times:
BIG (250lb+): 30y Pattern Rest Times: ACCEL COMPLEX - 4 rounds
WEEK 4 21s Between Reps WEEK 4 WEEK 4
7/21
MID (200-250lb): 35y Pattern
SKILL (<200lb): 40y Pattern
4x7 Full Recovery Between 7/23
Bigs (250lb+): 23s
Mids (200 - 250lb): 21s
3x8 45s Between Reps
2 Min Between Sets 7/25
2a - Triple Broad Jump (Record Distance if Possible)
Sets (2-4 min) 2b - 1/2 Kneel Start - 10y
Alternate Leading Foot Every Rep Skills: (<200lb): 19s 2c - 2pt Start - 20y
 EXERCISE MAX CONVERSION TABLE
INSTRUCTIONS: Multiply your max by the prescribed percentage in a decimal format. EXAMPLE - 5x5 @ 65% (315 x .65 = 204), 205 would be your
prescribed working weight.
LOWER BODY PUSH TOTAL BODY PULL UPPER BODY PUSH
NAME Back Squat Front Squat BB Bulgarian Clean RDL Deadlift Military Push Press Bench Press
Adopte, Gio 315 240 230 200 315 315 160 200 245
Baldree, Sam 350 330 255 275 350 350 205 255 315
Bevineau, Jabre 285 200 210 175 285 285 130 160 200
Blachford, Carson 405 315 295 250 405 405 205 255 315
Borders, Caleb 385 300 280 250 385 385 175 215 265
Brady, Sean 315 245 230 255 315 315 175 215 265
Braun, Brady 385 240 280 230 385 385 165 200 250
Brown, RJ 410 330 300 265 410 410 195 240 295
Bryson, Jecari 445 360 325 285 445 445 140 175 215
Calhoun, Ian 515 415 375 305 515 515 250 305 380
Carroll, Collin 405 325 295 285 405 405 180 220 275
Carwise, Ahmad 385 315 280 250 385 385 220 270 335
Chambers, Antonio 445 335 325 305 445 445 200 245 305
Chandler, Ethan 400 305 290 230 400 400 165 200 250
Cofer, Jaden 435 340 320 245 435 435 185 225 280
Coppock, Ross 385 275 280 255 385 385 200 245 305
Crawley, Andre 605 455 440 275 605 605 260 320 400
Dawson, CJ 435 350 320 275 435 435 215 260 325
Demonbreun, Ryan 345 255 255 245 345 345 180 220 275
Dorr, Jackson 345 255 255 255 345 345 170 210 260
Duncan, Aaron 405 295 295 265 405 405 190 230 285
Felton, Zion 405 325 295 250 405 405 195 240 295
Fisher, Talon 420 315 305 275 420 420 230 280 350
Fitzpatrick, Will 435 350 320 270 435 435 225 280 345
Fofanah, Elvin 425 375 310 285 425 425 215 260 325
Fortenberry, Markel 420 335 305 285 420 420 155 190 235
Furr, Alex 270 220 200 205 270 270 160 195 240
Gilbertson, Luke 425 325 310 265 425 425 205 255 315
Gresock, Carson 500 425 360 355 500 500 255 315 390
Griffin, Javin 525 465 380 365 525 525 310 380 475
Hampton, Nate 360 300 260 265 360 360 140 175 215
Handley, Kevin 375 300 275 245 375 375 170 205 255
Harris, Jalen 405 260 295 250 405 405 150 180 225
Hicks, Dearieun 405 320 295 245 405 405 215 260 325
Holland, Tre 320 275 235 195 320 320 145 180 220
Holmes, Quasean 515 425 375 305 515 515 205 255 315
Holtz, Rob 455 355 330 285 455 455 235 285 355
Huntley, Juels 375 285 275 235 375 375 170 205 255
Isler, Justin 435 355 320 295 435 435 225 280 345
Johnson, Darius 425 330 310 275 425 425 195 240 295
Kaehr, Wilson 270 205 200 190 270 270 110 135 165
Kofowo, Henry 525 425 380 305 525 525 265 325 405
Kuehnel, Evan 385 285 280 225 385 385 150 180 225
Laney, David 395 275 290 235 395 395 150 185 230
Lilley, Preston 415 315 300 285 415 415 185 225 280
Little, Jordan 295 240 220 225 295 295 160 200 245
Lobred, Tyler 295 235 220 185 295 295 125 155 190
Lofton, Chris 345 285 255 245 345 345 175 215 265
Lowe, Ant 365 295 265 255 365 365 200 245 305
Lucas, Nigel 385 285 280 235 385 385 190 235 290
Luisa, Michael 405 330 295 270 405 405 190 235 290
Manders, Dylan 455 385 330 325 455 455 225 280 345
Marshall, Jackson 435 355 320 350 435 435 235 285 355
Mattison, Will 425 310 310 295 425 425 215 265 330
Mauney, Ben 345 275 255 275 345 345 170 210 260
McClain, Wendell 425 375 310 295 425 425 170 205 255
McIver, Aaron 455 380 330 315 455 455 170 205 255
McLaughlin, Sabin 420 330 305 295 420 420 190 235 290
McNeal, Charles 355 315 260 275 355 355 160 200 245
Moldre, Marshall 435 330 320 275 435 435 205 255 315
Morrison, Joraye 475 345 345 290 475 475 230 280 350
Oates, James 400 275 290 245 400 400 170 205 255
O'Berry, Antonio 415 355 300 295 415 415 235 285 355
Patton, Milly 350 285 255 275 350 350 160 195 240
Pennington, Cole 350 285 255 250 350 350 140 175 215
Polk, Finley 315 245 230 250 315 315 130 160 195
Rector, Luke 485 385 355 305 485 485 240 295 365
Reid, Chance 405 320 295 300 405 405 235 285 355
Rose, Steve 405 325 295 270 405 405 230 280 350
Ross, Caden 475 345 345 315 475 475 225 280 345
Sands, Teddy 335 265 245 245 335 335 140 175 215
Schnieder, Cole 350 365 255 240 350 350 215 260 325
Shawn, Ethan 345 275 255 245 345 345 190 235 290
Smith, Maddox 335 265 245 255 335 335 165 200 250
Thompson, DJ 325 260 240 250 325 325 190 230 285
Threatt, Andrew 495 385 360 270 495 495 240 295 365
Vann, Christian 495 365 360 270 495 495 200 245 305
Viorel, Charlie 295 220 220 185 295 295 135 165 205
Waters, Lance 315 240 230 240 315 315 150 180 225
Watkins, Cash 395 260 290 225 395 395 145 180 220
Weems, Trey 425 335 310 275 425 425 225 280 345
Woods, Keyon 415 325 300 245 415 415 180 220 275
Young, Jamari 410 345 300 295 410 410 180 220 275
 Change of Direction Grid:
Setup: Place cones 5 yards apart to make three big squares.

Sprint forward and come to balance. Sprint 10 and come to balance. Sprint 15 and come to balance. Sprint forward and come to balance Sprint 10 and come to balance with Sprint 15 and come to balance with Shuffle to the right, shuffle back to Face sideways. Shuffle 10 to the left, Face sideways. Shuffle 15 to the left, Shuffle to the right, plant, Sprint Shuffle to the right, sprint forward Shuffle to the right, plant, sprint
Repeat. with one leg leading. Repeat. one leg leading. one leg leading. the left and decel at the cone. shuffle 10 back to the right and shuffle 15 back to the right and forward and decel at the cone. to the left and decel at the cone. forward 10, shuffle to the left, sprint
Repeat. decel at the cone. decel at the cone. Repeat. Repeat. forward to the right and decel at the
cone.

#1 #2 #3 #4 #5 #6 #25 #26 #27 #28 #29 #30

Linear Double Leg Decel Series (ALL) Linear Single Leg Decel Series (ALL) Shuffle to Lateral Decel Series (OL/DL/LB) Shuffle to Sprint Series (OL/DL/LB)

Sprint forward, cut 45 to the right Sprint 10 and cut 45 to the right and Sprint forward, cut 45 to the right, Sprint forward, cut 90 to the right Sprint 10, cut 90 to the right, cut 90 Sprint 15, cut 90 to the right, cut 90 Sprint forward, shuffle to the right Sprint forward 10, shuffle to the Sprint forward to the right, shuffle Crossover to the right, flip hips, Face sideways. Crossover 10 to the Face sideways, Crossover 15 to the
and decel at the cone. decel at the cone. then cut 45 back to the left and and decel at the cone. Repeat. to the left, and decel at the cone. again to the right, sprint 15 and and decel at the cone. Repeat. right, plant, sprint forward, shuffle to the left and decel at the cone. crossover to the left and decel at the left, flip hips, crossover 10 to the left, flip hips, crossover 15 to the
decel at the cone. decel at the cone. to the left and decel at the cone. Repeat. cone. right and decel at the cone. right and decel at the cone.

#7 #8 #9 #10 #11 #12 #31 #32 #33 #34 #35 #36

45 Degree Cut Series (WR/RB/TE/QB/DB/LB) 90 Degree Cut Series (WR/RB/TE/QB/DB/LB) Sprint to Shuffle Series (OL/DL/LB) Crossover to Lateral Decel Series (DL/LB/DB)

Sprint forward, cut 135 back to the Sprint 10, cut 135 back to the right, Sprint 15, cut 135 back to the right, Sprint forward, cut 180 and decel at Sprint 10, cut 180 and decel at start Sprint 15, cut 180 and decel at start Crossover to the right, sprint Sprint forward, crossover back to Crossover to the right, sprint Sprint forward, crossover to the Sprint forward, crossover back to Sprint forward 10, crossover back to
right, cut 135 back to the left, sprint cut 135 back to the left, sprint 15 cut 135 back to the left, sprint 15 start cone. cone. cone. forward and decel at the cone. the right, sprint forward 10, forward 10, crossover back to the right and decel at the cone. Repeat. the right, sprint forward 10 and the right, sprint forward 15 and
15 and decel at the cone. and decel at the cone. and decel at the cone. Repeat. crossover back to the left, sprint left, sprint forward 15 and decel at decel at the cone. decel at the cone.
forward 10 and decel at the cone. the cone.

#13 #14 #15 #16 #17 #18 #37 #38 #39 #40 #41 #42
135 Degree Cut Series (WR/RB/TE/QB/DB/LB) 180 Degree Cut Series (WR/RB/TE/QB/DB/LB) Crossover to Sprint Series (DL/LB/DB) Sprint to Crossover Series (DL/LB/DB)

Starrt at 2nd cone. Backpedal 5, Start at 2nd cone. Backpedal Start at 3rd cone. Backpedal 10, Sprint forward to the right, Sprint forward 10 to the right, Sprint forward 15 to the right, Shuffle right, sprint forward 10, Sprint forward, crossover right, Shuffle right, shuffle left, sprint Sprint forward 10, cut 135 to the Sprint forward to the right, cut 45 to Face sideways. Sprint forward, cut
Sprint forward to the right and decel andgled to the right, Sprint forward plant, sprint forward 10 and decel at backpedal 5, plant, sprint forward backpedal 10, plant, sprint forward backpedal 10, plant, sprint forward crossover back to the left, sprint backpedal 5, sprint forward 10 and forward 10, crossover back to the right, cut 135 to the left, cut 90 to the left, cut 90 to the left, cut 90 to 90 to the left, cut 45 to the left, cut
at the cone. Walk forward to 3rd 10 and decel at the cone. Repeat. the cone. and decel at the cone. 10 and decel at the cone. 10 to the left and decel at the cone. forward, cur 45 to the right and decel at the cone with square feet. right, sprint forward 10, cut 45 to the left, cut 90 to the right and finish the right and finish through cone. 90 to the right and finish through
cone and repeat. decel at the cone with right foot the left and decel at the cone with through cone. cone.
leading. left foot leading.
#19 #20 #21 #22 #23 #24 #43 #44 #45 #46 #47 #48
Backpedal to Sprint Series (DB/LB) Sprint to Backpedal Series (DB/LB) Defense Chaos Drills (DB/LB/DL) Offense Chaos Drills (QB/RB/TE/WR)
 EXTENSIVE SHUFFLE / CROSSOVER RUN
START FINISH
Shuffle:
10 2 0 TEMPO3RUN
0 40 50 40 30 20 10 1 0 Shuffle back2and0 forth in a 5y3box.0 40 50 40 30 20 10
Start on the Goal Line. Goal is to maintain good shuffle mechanics and cut quickly off the line with good shin angles.
Start in 2PT Stance, accelerate through 10y, maintain speed to opposite Goal Line. Toes forward, hips low, step-replace footwork.
Get upright and maintain a 70% STRIDE throughout (~10-14 MPH dependent on speed level).
Flip lead foot every rep. Crossover:
Crossover run back and forth in a 5y box.
Goal is to keep pad level low, flip hips, and create good shin angles off the line.
Outside foot should be even or in front of inside foot on the cut.

CURVED TEMPO RUN

Start on the Goal Line. INTENSIVE SHUFFLE / CROSSOVER RUN
Start in 2PT Stance, accelerate through 10y.
Entering from the left of the numbers, weave through the numbers through the opposite Goal Line. Shuffle:
Get upright and maintain a 70% STRIDE throughout (~10-14 MPH dependent on speed level). Shuffle back and forth in a 10y box.
Enter next rep from the right of the numbers, flip feet in 2PT stance. Will be coming in with more speed into each cut, higher emphasis on changing levels and cutting wth
good shin angles coming back the opposite way.

Crossover:
START FINISH Crossover run back and forth in a 10y box.
10 20 30 40 50 40 30 20 10 1 0 Will be coming
2 0in with more speed
3 0 into each cut,
4 must
0 change levels,
5 0flip hips, and4lean
0 back inside 3 0 20 10
to have an efficient cut.

SKILL PATTERN - 40y LINEAR

Sprint to the 10 PATTERN
Turn and sprint back to the 5 SKILL - 60y
Turn and sprint to the 15 MID - 50y
10 20 30
Turn and finish through Goal Line
40 50 40 30 20 10 BIG - 40y 10 20 30 40 50 40 30 20 10
1-CUT
PATTERN

METABOLIC PLAYS SKILL -

Touch each line with your foot. 30,30
3-CUT
Everyone has 7 seconds to complete the pattern.
PATTERN
21 seconds of rest between reps.
MID PATTERN - 35y Full recovery between sets (2-4 minutes). INTERVAL RUN
SKILL -
Sprint to the 10 MID -
15,15,15,15 Week 1 + 5:
Turn and sprint back to the 5 NOTES: 25,25
Turn and sprint to the 15 In order to make the times you'll need to accelerate and decelerate with intent, change your pad Skill - 60y
Turn and finish through the 5YL level and create good shin angles out of your cuts. You will not make the times by trying to make a Mid - 50y
180° cut standing straight up and turning with a long, slow curve. Big - 40y
MID - BIG -
This is meant to mimic the work to rest interval of a worst-case scenario, extreme-tempo play drive. Week 2 + 3: 20,20
15,15,10,10
This is supposed to be HARD, push through fatigue and prepare your body mentally and physically Skill - 60y (30 and Back)
for the worst-case scenario on the field. Mid - 50y (25 and Back)
Big - 40y (20 and Back)

BIG PATTERN - 30y Week 4:

Sprint to the 10
10 20 30
Turn and sprint back to the 5 40 50 40 30 20 10 BIG - 10 2Skill
0 - 60y (15 and3 Back
0 Twice) 4 0
Mid - 50y (15 and Back, 10 and Back)
50 40 30 20 10
10,10,10,10
Turn and sprint to the 10 Big - 40y (10 and Back Twice)
Turn and finish through Goal Line

BIG PATTERN
Sprint to opposite sideline
10
Backpedal thru hash in 22s 20 30 40 50 40 30 20 10 10 20 30 4 0 (90y Shuttle)
30/30/30 50 40 30 20 10
Turn and reset on sideline
Sprint to the 30y line, immediately cut and sprint back to the
goal line, immediately cut again and finish through the 30y line.
1/2 GASSERS
Sprint to opposite sideline and backpedal coming back. Alternate which foot is leading and which foot is cutting at the
Finish through your landmark in 22 seconds. line every rep.
MID PATTERN 45 sec between reps
Sprint to opposite sideline 2 min between sets
Backpedal thru top #s in 22s Skill - 16s Finish
Turn and reset on sideline NOTES:
Don't lean back on your backpedal, stay straight up and down, Mid - 18s Finish
pick your heel up to your hamstring, and reach back behind Big - 20s Finish
you to cover ground.

45s between reps, 2 min between sets

SKILL PATTERN
Sprint to opposite sideline
Backpedal thru sideline in 22s
10
Turn and reset on sideline 20 30 40 50 40 30 20 10 10 20 30 40 50 40 30 20 10
 FIELD WORK LINKS
RDL Drive to Sprint https://youtube.com/shorts/1U42c0DHPBA?feature=share
Standing Triple Jump (Stick the Landing) https://youtu.be/FvutodRvNLA
Double Broad Jump https://youtu.be/lXyiqwNA5ZU
Triple Broad Jump https://youtu.be/E5I9455nX9k
Primetime to Sprint https://twitter.com/TheKurtHester/status/1622759853708959745?s=20
Extensive Crossover Run https://youtu.be/puIScLRETAI
Extensive Shuffle (Don't touch the line) https://youtu.be/iCECjyAqvM8
Lateral Bound https://youtu.be/Hc9_FQgIeeg
Lateral Bound to Sprint https://youtu.be/MZ8VUPjM7Qc
Double Lateral Bound https://youtube.com/shorts/-0rhWKouTPs?feature=share
Double Lateral Bound to Sprint https://youtu.be/MO7fDE6-Kd0
Power Skip for Distance https://youtu.be/zf06DJxToAE
Bounding https://youtu.be/Q_qr39PNtuE
Triple Switch and Bounce https://youtu.be/tVFHvCvoBXg
Rhythm Ham Kicks https://youtu.be/xRjl6d9mtCo
Rhythm High Knee Pumps https://youtube.com/shorts/PnVzBp1LQ_4?feature=share
Projection Talk-through https://youtu.be/G3VeqbdFZDw
Acceleration Mechanics Talk-through https://youtu.be/213wejWKPbc
Max Velocity Mechanics Talk-through https://youtu.be/dKUZ_yqZiEc
Max Velocity Mechanics Continued https://youtu.be/yKTHKukBDOo
WEIGHT ROOM LINKS
Hypers https://youtu.be/Pgy_iGfhoa8
Deadbug https://youtu.be/AHOFOyQyY7w
Unsupported DB SL RDL https://youtu.be/lI8-igvsnVQ
Glute Ham Raise https://youtu.be/SBGYSfoqyfU
Physioball ham Curl https://youtu.be/0JUQvpUXYFA
Copenhagen Plank https://youtu.be/CjinhqRzcaY
Prone Y-T-A https://youtube.com/shorts/aDByeQNBl8Q?feature=share
Chest-Supported DB Scap Rows https://youtu.be/NfvZimU1LfQ
Lateral Squat https://youtu.be/poM87byNUMw
Supported DB SL RDL https://youtu.be/kkPYtiwh6AY
DB Push Press https://youtu.be/ycv3PI0YVsg
Sntach Grip RDL https://youtu.be/UTWUTvPUPjA
Retract Row https://youtu.be/6WYiYPF3Qlk
Physioball Stir The Pot https://youtu.be/r85r0kPUwyk
Box Jump to Altitude Land https://youtu.be/ZL54zeg6qjg
Barbell Kickstand RDL https://youtube.com/shorts/d6OjhJPGY8A?feature=share
Skater Squat https://youtu.be/lDk35dv02hM
Lateral Lunge https://youtu.be/ktdMS7WBwck
Physioball SL Ham curl https://youtu.be/ScuiNZMXflY
Cable Pallof https://youtu.be/ma2OjgP5XDc
Alternating DB Press https://youtu.be/nLQplUSe-no
HEAVY Clean Pull + Power Clean https://youtu.be/3mkZPx90zIg
Squat Clusters https://youtu.be/dfDLkHUShS8
Single Leg Hypers https://youtu.be/4vHhZ_aT2Ts
Open-Step Lunge https://youtube.com/shorts/rcsr-ASbPFM?feature=share
Push Press https://youtu.be/J1EG3BhwJxs
DB Jump https://youtu.be/whztpRwzYiw
Depth Jump https://youtu.be/AzPJZHOmGEg