Week #1

Monday Dynamic Warm‐up Running Week #1 4/5/2010 Clean (M) Back Squat (H) Incline Bench (L) Bent over Barbell Row (L)

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Citation preview

Monday Dynamic Warm‐up Running

Week #1

4/5/2010

Clean (M) Back Squat (H) Incline Bench (L) Bent over Barbell Row (L) Poliquin Press Calf Raises Weighted crunch Straight bar Curl

110 yds  20s 5 8 8 8 10 10 10 10

X rest 60s 5 8 8 8 10 10 10 10

Tuesday

Position runs

Wednesday Dynamic Warm‐up Running

20 yds

Clean Pull (H) Step‐up (L) Overhead Press (M) DB Row (M) Row to neck Body Curl Tricep Pushdown Tricep Pushdown EZ bar Curl

5 8 8 8 10 10 10 10

Thursday

Position runs

Friday Dynamic Warm‐up Running

180 yds

Bench Press (H) Weighted Pull‐ups (H) Snatch (L) Front Squat (M) DB Arc Row Weighted leg raises Skullcrushers Russian twist

8 8 5 8 10 10 10 10

X rest 45s 5 8 8 8 10 10 10 10

X rest 2 min 8 8 5 8 10 10 10 10

6 5 8 8 8 10 10 10 10

5 8 8 8

5 8 8 8

5 8 8 8

5 8 8 8

8 8 5 8

8 8 5 8

1x

12 5 8 8 8 10 10 10 10 1x

4 8 8 5 8 10 10 10 10

(L)    Light  ‐ all sets @ 60% of RM (M) Medium ‐ light to heavy @ 80% of RM (set1 55% set2 63% set3 68% set4 75% set5 80%) (H)   Heavy ‐ light to heavy @ 100% of RM (set1 70% set2 78% set3 85% set4 93% set5 100%) 

Monday Dynamic Warm‐up Running

Week #2

4/12/2010

Snatch (M) Step‐up (H) Bench (L) Assisted Pull‐ups (L) DB Arc Row Weighted leg raises Skullcrushers Russian twist

110 yds 20s 5 8 8 8 10 10 10 10

X rest 60s 5 8 8 8 10 10 10 10

Tuesday

Position Runs

Wednesday Dynamic Warm‐up Running

20 yds

Clean (H) Front Squat (L) Incline Bench (M) Bent over Barbell Row (M) Poliquin Press Calf Raises Weighted crunch Weighted crunch Straight bar Curl

5 8 8 8 10 10 10 10

Thursday

Position Runs

Friday Dynamic Warm‐up Running

180 yds

Overhead Press (H) DB Row (H) Clean Pull (L) Back Squat (M) Row to neck Body Curl Tricep Pushdown EZ bar Curl

8 8 5 8 10 10 10 10

X rest 45s 5 8 8 8 10 10 10 10

X rest 2 min 8 8 5 8 10 10 10 10

8 5 8 8 8 10 10 10 10

5 8 8 8

5 8 8 8

5 8 8 8

5 8 8 8

8 8 5 8

8 8 5 8

2x

12 5 8 8 8 10 10 10 10 2x

4 8 8 5 8 10 10 10 10

(L)    Light  ‐ all sets @ 60% of RM (M) Medium ‐ light to heavy @ 80% of RM (set1 55% set2 63% set3 68% set4 75% set5 80%) (H)   Heavy ‐ light to heavy @ 100% of RM (set1 70% set2 78% set3 85% set4 93% set5 100%) 

Monday Dynamic Warm‐up Running

Week #3

4/19/2010

Clean Pull (M) Front Squat (H) Overhead Press (L) DB Row (L) Row to neck Body Curl Tricep Pushdown EZ bar Curl

110 yds 20s 5 8 8 8 10 10 10 10

X rest 60s 5 8 8 8 10 10 10 10

Tuesday

Position Runs

Wednesday Dynamic Warm‐up Running

20 yds

Snatch (H) Back Squat (L) Bench Press (M) Pull‐ups (M) DB Arc Row Weighted leg raises Skullcrushers Russian twist

5 8 8 8 10 10 10 10

Thursday

Position Runs

Friday Dynamic Warm‐up Running

180 yds

Incline bench (H) Bent over barbell Row (H) Clean (L) Step‐up (M) Poliquin Press Calf Raises Weighted crunch Straight bar Curl

8 8 5 8 10 10 10 10

X rest 45s 5 8 8 8 10 10 10 10

X rest 2 min 8 8 5 8 10 10 10 10

10 5 8 8 8 10 10 10 10

5 8 8 8

5 8 8 8

5 8 8 8

5 8 8 8

8 8 5 8

8 8 5 8

3x

12 5 8 8 8 10 10 10 10 3x

6 8 8 5 8 10 10 10 10

(L)    Light  ‐ all sets @ 60% of RM (M) Medium ‐ light to heavy @ 80% of RM (set1 55% set2 63% set3 68% set4 75% set5 80%) (H)   Heavy ‐ light to heavy @ 100% of RM (set1 70% set2 78% set3 85% set4 93% set5 100%) 

Monday Dynamic Warm‐up Running

Week #4

4/26/2010

Clean (M) Back Squat (H) Incline Bench (L) Bent over Barbell Row (L) Poliquin Press Calf Raises Weighted crunch Straight bar Curl

110 yds  20s 5 6 6 6 12 12 12 12

X rest 60s 4 6 6 6 10 10 10 10

Tuesday

Position runs

Wednesday Dynamic Warm‐up Running

20 yds

Clean Pull (H) Step‐up (L) Overhead Press (M) DB Row (M) Row to neck Body Curl Tricep Pushdown Tricep Pushdown EZ bar Curl

5 6 6 6 12 12 12 12

Thursday

OFF

Friday Dynamic Warm‐up Running

180 yds

Bench Press (H) Weighted Pull‐ups (H) Snatch (L) Front Squat (M) DB Arc Row Weighted leg raises Skullcrushers Russian twist

6 6 5 6 12 12 12 12

X rest 45s 4 6 6 6 10 10 10 10

X rest 2 min 6 6 4 6 10 10 10 10

12 3 6 6 6 8 8 8 8

3 6 6 6

3 6 6 6

3 6 6 6

3 6 6 6

6 6 3 6

6 6 3 6

3x

12 3 6 6 6 8 8 8 8

6 6 6 3 6 8 8 8 8

(L)    Light  ‐ all sets @ 60% of RM (M) Medium ‐ light to heavy @ 80% of RM (set1 55% set2 63% set3 68% set4 75% set5 80%) (H)   Heavy ‐ light to heavy @ 100% of RM (set1 70% set2 78% set3 85% set4 93% set5 100%) 

Monday Dynamic Warm‐up Running

Week #5

5/3/2010

Snatch (M) Step‐up (H) Bench (L) Assisted Pull‐ups (L) DB Arc Row Weighted leg raises Skullcrushers Russian twist

110 yds 20s 5 6 6 6 12 12 12 12

X rest 60s 4 6 6 6 10 10 10 10

Tuesday

Position Runs

Wednesday Dynamic Warm‐up Running

20 yds

Clean (H) Front Squat (L) Incline Bench (M) Bent over Barbell Row (M) Poliquin Press Calf Raises Weighted crunch Weighted crunch Straight bar Curl

5 6 6 6 12 12 12 12

Thursday

Off

Friday Dynamic Warm‐up Running

180 yds

Overhead Press (H) DB Row (H) Clean Pull (L) Back Squat (M) Row to neck Body Curl Tricep Pushdown EZ bar Curl

6 6 5 6 12 12 12 12

X rest 45s 4 6 6 6 10 10 10 10

X rest 2 min 6 6 4 6 10 10 10 10

8 3 6 6 6 8 8 8 8

3 6 6 6

3 6 6 6

3 6 6 6

3 6 6 6

6 6 3 6

6 6 3 6

3x

12 3 6 6 6 8 8 8 8

4 6 6 3 6 8 8 8 8

(L)    Light  ‐ all sets @ 60% of RM (M) Medium ‐ light to heavy @ 80% of RM (set1 55% set2 63% set3 68% set4 75% set5 80%) (H)   Heavy ‐ light to heavy @ 100% of RM (set1 70% set2 78% set3 85% set4 93% set5 100%) 

Monday Dynamic Warm‐up Running

Week #6

5/10/2010

Clean Pull (M) Front Squat (H) Overhead Press (L) DB Row (L) Row to neck Body Curl Tricep Pushdown EZ bar Curl

110 yds 20s 5 6 6 6 12 12 12 12

X rest 60s 4 6 6 6 10 10 10 10

Tuesday

Position Runs

Wednesday Dynamic Warm‐up Running

20 yds

Snatch (H) Back Squat (L) Bench Press (M) Pull‐ups (M) DB Arc Row Weighted leg raises Skullcrushers Russian twist

5 6 6 6 12 12 12 12

Thursday

Off

Friday Dynamic Warm‐up Running

180 yds

Incline bench (H) Bent over barbell Row (H) Clean (L) Step‐up (M) Poliquin Press Calf Raises Weighted crunch Straight bar Curl

6 6 5 6 12 12 12 12

X rest 45s 4 6 6 6 10 10 10 10

X rest 2 min 6 6 4 6 10 10 10 10

10 3 6 6 6 8 8 8 8

3 6 6 6

3 6 6 6

3 6 6 6

3 6 6 6

6 6 3 6

6 6 3 6

3x

12 3 6 6 6 8 8 8 8

6 6 6 3 6 8 8 8 8

(L)    Light  ‐ all sets @ 60% of RM (M) Medium ‐ light to heavy @ 80% of RM (set1 55% set2 63% set3 68% set4 75% set5 80%) (H)   Heavy ‐ light to heavy @ 100% of RM (set1 70% set2 78% set3 85% set4 93% set5 100%) 

Monday Dynamic Warm‐up Running

Week #7

5/17/2010

Clean (M) Back Squat (H) Incline Bench (L) Bent over Barbell Row (L) Poliquin Press Calf Raises Weighted crunch Straight bar Curl

110 yds  20s 5 10 10 10 10 10 10 10

X rest 60s 5 10 10 10 10 10 10 10

Tuesday

Position runs

Wednesday Dynamic Warm‐up Running

20 yds

Clean Pull (H) Step‐up (L) Overhead Press (M) DB Row (M) Row to neck Body Curl Tricep Pushdown Tricep Pushdown EZ bar Curl

5 10 10 10 10 10 10 10

Thursday

OFF

Friday Dynamic Warm‐up Running

180 yds

Bench Press (H) Weighted Pull‐ups (H) Snatch (L) Front Squat (M) DB Arc Row Weighted leg raises Skullcrushers Russian twist

10 10 5 10 10 10 10 10

X rest 45s 5 10 10 10 10 10 10 10

X rest 2 min 10 10 5 10 10 10 10 10

12 5 10 10 10 10 10 10 10

5 10 10 10

5 10 10 10

5 10 10 10

5 10 10 10

10 10 5 10

10 10 5 10

2x

12 5 10 10 10 10 10 10 10

4 10 10 5 10 10 10 10 10

(L)    Light  ‐ all sets @ 60% of RM (M) Medium ‐ light to heavy @ 80% of RM (set1 55% set2 63% set3 68% set4 75% set5 80%) (H)   Heavy ‐ light to heavy @ 100% of RM (set1 70% set2 78% set3 85% set4 93% set5 100%) 

Monday Dynamic Warm‐up Running

Week #8

5/24/2010

Snatch (M) Step‐up (H) Bench (L) Assisted Pull‐ups (L) DB Arc Row Weighted leg raises Skullcrushers Russian twist

110 yds 20s 5 10 10 10 10 10 10 10

X rest 60s 5 10 10 10 10 10 10 10

Tuesday

Position Runs

Wednesday Dynamic Warm‐up Running

20 yds

Clean (H) Front Squat (L) Incline Bench (M) Bent over Barbell Row (M) Poliquin Press Calf Raises Weighted crunch Weighted crunch Straight bar Curl

5 10 10 10 10 10 10 10

Thursday

Off

Friday Dynamic Warm‐up Running

180 yds

Overhead Press (H) DB Row (H) Clean Pull (L) Back Squat (M) Row to neck Body Curl Tricep Pushdown EZ bar Curl

10 10 5 10 10 10 10 10

X rest 45s 5 10 10 10 10 10 10 10

X rest 2 min 10 10 5 10 10 10 10 10

14 5 10 10 10 10 10 10 10

5 10 10 10

5 10 10 10

5 10 10 10

5 10 10 10

10 10 5 10

10 10 5 10

2x

12 5 10 10 10 10 10 10 10

4 10 10 5 10 10 10 10 10

(L)    Light  ‐ all sets @ 60% of RM (M) Medium ‐ light to heavy @ 80% of RM (set1 55% set2 63% set3 68% set4 75% set5 80%) (H)   Heavy ‐ light to heavy @ 100% of RM (set1 70% set2 78% set3 85% set4 93% set5 100%) 

Monday Dynamic Warm‐up Running

Week #9

5/31/2010

Clean Pull (M) Front Squat (H) Overhead Press (L) DB Row (L) Row to neck Body Curl Tricep Pushdown EZ bar Curl

110 yds 20s 5 10 10 10 10 10 10 10

X rest 60s 5 10 10 10 10 10 10 10

Tuesday

Position Runs

Wednesday Dynamic Warm‐up Running

20 yds

Snatch (H) Back Squat (L) Bench Press (M) Pull‐ups (M) DB Arc Row Weighted leg raises Skullcrushers Russian twist

5 10 10 10 10 10 10 10

Thursday

Off

Friday Dynamic Warm‐up Running

180 yds

Incline bench (H) Bent over barbell Row (H) Clean (L) Step‐up (M) Poliquin Press Calf Raises Weighted crunch Straight bar Curl

10 10 5 10 10 10 10 10

X rest 45s 5 10 10 10 10 10 10 10

X rest 2 min 10 10 5 10 10 10 10 10

10 5 10 10 10 10 10 10 10

5 10 10 10

5 10 10 10

5 10 10 10

5 10 10 10

10 10 5 10

10 10 5 10

3x

12 5 10 10 10 10 10 10 10

6 10 10 5 10 10 10 10 10

(L)    Light  ‐ all sets @ 60% of RM (M) Medium ‐ light to heavy @ 80% of RM (set1 55% set2 63% set3 68% set4 75% set5 80%) (H)   Heavy ‐ light to heavy @ 100% of RM (set1 70% set2 78% set3 85% set4 93% set5 100%) 

Offensive Linemen Offensive Linemen DB15-Drive Block 15 yards PS15- Pass set sprint 15 yards DB5 Drive DB5Dri e block 5 yards ards DS10- Draw Set sprint 10 yards

DB15 PS15

S10- Sprint 10 yards PL15- Pull left 15 yards

DB5 DS10

PR15- Pull right 15 yards

S10

PS10- Pass set sprint 10 yards 10DL- Drop step left sprint 10 yards

PL15

10DR- Drop step right sprint 10 yards

PR15

PS10 10DL 10DR

Defensive Linemen Defensive Linemen 5PR5- 5 yard Takeoff, pursuit right 5 5PL5- 5 yard Takeoff, pursuit left 5

5PR5 5PL5

20S- 20 yard sprint 10PR10- 10 yard Takeoff, pursuit right g 10

20S 10PR10

10PL10- 10 yard Takeoff, pursuit left 10 SL20- Shuffle left sprint SR20- Shuffle right g sprint p RE15- Pass rush Right edge sprint 15 LE15- Pass rush Left edge sprint 15 10T- 10 yard Takeoff

10PL10 SL20 SR20 RE15 LE15 10T

Running Backs Running Backs S25 Sprint 25 yards S25C20S- Sprint 20 cut FR10- Flare route right sprint 10 yards

S25 C20S FR10

FL10- Flare FL10 Fl route t left l ft sprint i t 10 yards FL10

URR10- Under route right sprint 10 yards

URR10

URL10 Under route left URL10sprint 10 yards BLS15- Block left sprint 15 yards

URL10 BLS15 BRS15

BRS15- Block right sprint 15 C40S yards C40S- Sprint 40 cut S20- Sprint 20 yards

S20

Wide Receivers Wide Receivers 40S- 40 yard streak

40S

10SNAKS 10 yard snake route 10OUT- 10 yard out 5UN- 5 yard under route

10 SNAK 10OUT

10PCOR- 10 yard post corner

5UN

15IN- 15 yard in route 12PC- 12 yard post comeback

10PCOR

25S- 25 yard streak

15IN

12C 12 yard comeback 12C12PC

10P- 10 yard post 25S

12C 10P

Defensive Backs BP20- Back pedal 20 yards B45UL- Back pedal 10 yards break left at 45 degrees g B45UR- Back pedal 10 yards break right at 45 degrees

B5TRB

B45BL- Back pedal 10 yards break back left at 45 degrees

B5TLB

B45BR- Back pedal 10 yards break back right at 45 degrees

BTL25 BTR25 B10B

B10B- Back pedal 10 yards break 10 yards

B45BL

BTR25- Back pedal 10 yards turn right, sprint 25 yards

B45BR

BTL25- Back pedal 10 yards turn left, sprint 25 yards B5TLB- Back pedal 5 yards, B5TLB yards break back left 45, break forward B5TRB- Back pedal 5 yards, break back right 45, break f forward d

B45UL B45UR BP20

Tight Ends RS20- Release sprint 20 yards 12CINLC 12 yard curl in left f 12CINR- 12yards curl in right RFL5- Release flat left 5 yards RFR5- Release flat right 5 yards 12CRL- 12 corner route to left 12CRR- 12 corner route to the right DB10- Drive block 10 yards 5SN20- 5 yards snake route sprint 25 RS35- Release sprint 35 yards

Linebackers RS20- sprint 20 yards B5S5- Back pedal 5 yards, yards break 5 yards LR10- Lateral run right 10 yards LL10- Lateral run left 10 yards y PDLS5- Back pedal 5 yards lateral left shuttle PDRS5- Back pedal 5 yards lateral right shuttle DSLS20- Downhill left shuffle sprint 15 yards DSRS20- Downhill right shuffle sprint 15 yards B5SLB5- Back pedal 5 yards shuffle left, sprint 5 yards B5SRB5- Back pedal 5 yards shuffle right, sprint 5 yards

Quarterbacks 3S10- 3 Step drop sprint 10 5S10S 5 Step S drop sprint 10 7S10- 7 Step drop sprint 10 BLS15- Boot leg left sprint 15 yards BLRS15- Boot leg right sprint 15 yards DLS10- Dash left sprint 10 DRS10- Dash right sprint 10 S30- Sprint 30 3ST20- 3 Step drop sprint 20 3ST30- 3 Step drop sprint 30