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CITADEL STRENGTH & CONDITIONING
INTERNSHIP CURRICULUM MANUAL
CITADEL STRENGTH & CONDITIONING
INTERNSHIP ASSIGNMENT INFORMATION
Reading Assignment Instructions
x Have 3-6 bullet points highlighting the key points that you feel directly apply to the Collegiate S&C setting, and think of real-world examples of how you can apply what you learned to your own training or the training of athletes.
Intership Curriculum x Internship Advice x Being Part of a Team x Social Media x Resume Building x Joint by Joint Approach/Warm Up x Tier System & Citadel S&C philosophy x Learning the Squat & Bench x Learning the Olympic Lifts x SAQ x Advanced Programming
Video Assignment Instructions
x Have 3-6 bullet points selected, and have time stamps available so we can easily access the most important parts easily
x Be ready to discuss how what you learned could be applied to our training system, or a previous experience
1. Attention to detail; Is thorough with assigned tasks2. Accuracy; assignments are done in line with instructions3. Appearance; maintains a professional representation of our organization4. Punctuality; being on time is of high importance5. Prioritization; manages time efficiently
5 =
1. Displays knowledge of anatomical deficiencies & corrective measures2. Achieves high ROI with exercise selection3. Achieves high ROI with dosage prescription (volume)4. Proficient Programmer; sequences, rotates & progressess appropriately5. Accomodates for newly acquired injuries and physical obstacles
5 =
1. Instruction; Can articulate necessary information to athletes2. Public Speaking; able to effectively address groups3. Influence; can inspire belief/vision in the full spectrum of college athletes4. Perspective; understands the importance of balancing Art & Science5. Command Presence; body language & tone elicits productivity/action
5 =
1. Growth; achieves a consistent level of professional development2. Retention; analyzes and acquires improved skills/abilities3. Develops inter-departmental relationships (sports med/coaches, other)4. Professional network is cultivated5. Is able to utilize today's technology to accelerate quality
5 =
1. Has a positive, productive attitude & elevates co-workers/peers2. Initiative; is a self starter & looks for ways to help the program3. Creativity; offers constructive & intuitive ideas for improvement4. Consistent communicator; unafraid of conflict & is outcome oriented5. Sees the value in & is open to constructive criticism
5 =
Exceptional Strong Average Weak Unacceptable
Section I - Professionalism
Divide by
Divide by
Comments & Concerns
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5 4
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Comments & Concerns
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Comments & Concerns
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CITADEL STRENGTH & CONDITIONINGEmployee Performance Review
3 2 1
Comments & Concerns
Section II - Strength & Conditioning Knowledge
Section III - Coaching Skill
Section IV - Productivity
Section V - Teamwork
Total:
Total:
I. ProfessionalismII. Coaching SkillIII. Job KnowledgeIV. ProductivityV. Teamwork
Average Weak Unacceptable
CITADEL STRENGTH & CONDITIONINGEmployee Performance Review
5 4 3 2 1
The data presented above is meant to provide you with a targeted evaluation of your work performance during this review period. Each area discussed and observed above is critical to your advancement in this field.
Use the information in this review to pin-point your strengths & weaknesses, and prioritize your efforts as you move forward.
Supervisor's Comments:
out of a possible
25
0
See previous sheet for specifics0.000.000.00
Totals: Overall Grade: 0.00
Overall Performance Grading Comments & Concerns0.000.00
Exceptional Strong
Employee's Signature: Date:
Date:Supervisor's Signature:
Plans for Improvement:(For Employee)
Verification of ReviewBy signing this form below, I acknowledge that I have participated in the review process with my supervisor, and have received a copy.
Albany, GA - USADoerun, GAColquitt County HSOscar
ONE THING YOU'VE LEARNED FROM TRAINING: BEST ADVICE YOU'VE EVER RECEIVED:
Hobbies outside the Dawg Pound: FAVORATE QUOTE
PHYSICAL GOALS FOR THIS SEASON: MOST MEMORABLE FOOTBALL MOMENT:
MOST INSPIRATIONAL PERSON TEAMMATE THAT PUSHES YOU THE HARDEST:
BENCH: 355*POWER CLEAN: 315*
*Position group record
Football
Technique is KEY
ELITE PERFORMER PROFILE
MAJOR:
GETTING TO KNOW DONDRAY
My boy Vinny Miller
Playing video games & listening to music
Speed! I need to get faster
My Dad
"Hard work beats talent when talent doesn't work hard"
Push through it now because it will be easier next time
Forcing a fumble against rival HS in regioanl championship game and returning it 40yrds for a touchdown
SPORT:
Criminal Justice
CITADELSTRENGTH & CONDITIONING
ATHLETE OF THE MONTH
ELITE PERFORMERApril 2013
BORN IN:
Dondray Copeland@39drizzydray
6'2"215WEIGHT:
HIGH SCHOOL:
HEIGHT:
HOMETOWN:
19AGE:COMPANY:
PERSONAL RECORDSFAVORITE EXERCISE:YEARS IN PROGRAM:
Position: 1Free Safety
Power Clean
McKeesport, PA
HOBBIES OUTSIDE OF FOOTBALL: DESCRIBE YOUR PRE-GAME PROCESS:
DESCRIBE YOUR COMPETITVE SPIRIT: ONE THING YOU'VE LEARNED FROM TRAINING:
TALK ABOUT A LEADER WHO HAS INFLUENCED YOU: TALK ABOUT YOUR MOTIVATION:
FAVORITE THING ABOUT THE DAWG POUND: TEAMMATE THAT PUSHES YOU THE HARDEST:
I'm a GOON!!! I hate losing and am willing to do whatever it takes to help us win.
The harder you train when it hurts, the stronger you will get and the longer you will last.
*Position Group Record
My dad. Everything he has taught me in life has made me into the man I am and who I strive to be.
I want to improvealways. I feel like there's many things I need to work on to become the best player I can be.
B-BackFootball
LEADER OF THE PACK PROFILESPORT:
BEST LIFT:POSITION:
525 lb. Back Squat*
CITADEL
ATHLETE OF THE MONTHSTRENGTH & CONDITIONING
September 2013
LEADER OF THE PACK
Pennsylvania - USA
Charlie
BORN IN:
Darien Robinson@Raul_DaDon
McKeesportHIGH SCHOOL:COMPANY:
"Darien is a text book example of what is possible though trust in training & persistance. He's gained 20 lbs of lean muscle, got faster, and stayed healthy through 4 years of playing a brutal position & sport. Perhaps more impressive
than his physical highlights, is his level of influence. He has emerged as our emotional leader & brings a level of toughness and determination to our team
that is invaluable." - Coach D
Words from the Strength Coach:
Ben DupreeBIG SQUAT DAYS!!! I want to beat my current Program Record.
HOMETOWN:
WEIGHT:HEIGHT:
AGE:
225 lbs.5'11"21
MAJOR:
GETTING TO KNOW "D-ROB"
Psychology
Spades, NCAA FB, Call of Duty, SLEEP!!! Its a build up. Early, I relax. As we get into warm ups, I like to isolate myself & rehearse mentally. At kickoff: its ON!
* * * * * *
* * * * * *
* * * * * *
* * * * * * Beattentive&engagedinmeetings;letthematerialsinkinandserveyoutomorrow.
Sunday
review
EataBIGBreakfastbeforereporting.
Evaluateandlearnfromyesterday'sperformance.
FocusshiftstoTHISWEEK'Sopponent.
Aimforaminimumof8HOURSSLEEPtonight;enterTuesdayRESTED.
Tuesday
respond
KeepfocusedonYOURJOBtoday.
Zeroinon23techniquesyouwillimproveatpracticetoday.
PracticeHARDtomaintainyourfitness&edge.RemembertorisetothesameEMOTIONALstateyouneedtobeattoplayyourbestonSaturday.
Monday
recover
Startyourdayw/3GRATITUDES.
NarrowyourfocustotheFUNDAMENTALS!
BePROACTIVEw/treatments.
FoamRoll/Stretchbefore&afterpractice.
ChocolateMilkpostworkout&hugefeedingatSteakNight!
Getanylastquestionsansweredandrefineyourskills.
Handleacademics;don'tletschoolsapyourenergylater.
LightactivityaidesinRECOVERY.
SaturdayFriday
rehearse
Getoffyourfeetwhenyoucan.
Limitdistractions:VISUALIZEyourjobandtheteam'smission.
Interactw/yourteammatesandcontinuetobond.
Thursday
refine
Hydrate&fuelyourbodyw/goodchoices.BeefficientatLifttomaintainyourstrength&keepresistinginjuries.
HYDRATIONisinfulleffectbynow.
Wednesday
retain
ABSORBtheinfo,vids&gameplan.
AWARDS
Winning Team Will add to LOTY:
January Goal: Acclim.
Run: Fund/Ext
Lift: Fitness
Pract: N/A
February Goal: Build
Run: N/A
Lift: Strength
Pract: Full
March Goal: Maint.
Run: N/A
Lift: Strength
Pract: Full + SB
April Goal: Test Prep
Run: Intensive
Lift: Strength
Pract: N/A
May (SADT)Goal: Regen
Run: Fund/Ext
Lift: Fitness
Pract: N/A
CITADEL FOOTBALL SPRING 2013
Load Type
Reps x3 x5 x3 x5 x3 x3 x4 x3 x4 x3 x3 x3 x3 x3 x3 x3 x3 x3 x3 x2 x3 x3 x1 x3 x3 x1 x3 x3 x1 x3 x2 x1 x1
Absolute % 50.0 55.0 55.0 60.0 60.0 65.0 60.0 70.0 65.0 75.0 65.0 55.0 70.0 60.0 75.0 57.5 80.0 62.5 70.0 80.0 70.0 60.0 80.0 72.5 62.5 85.0 77.5 67.5 90.0 80.0 70.0 75.0 100.0
Sets 3 3 3 3 4 5 4 5 4 5 4 4 4 4 4 4 4 4 5 5 4 4 5 4 4 5 4 4 5 4 4 5 8
Tempo
Volume 9 15 9 15 12 15 16 15 16 15 12 12 12 12 12 12 12 12 15 10 12 12 5 12 12 5 12 12 5 12 8 5 8
Prilepin low low low low low low low low opt opt low low low low low low low low low low low low
Notes
Stab
le
Stab
le
Asc
end
Stab
le
Stab
le
Asc
end
Stab
le
Stab
le
Asc
end
Stab
le
Stab
le
Asc
end
Load Type
Relative % 80.0 70.0 85.0 75.0 87.5 90.0 92.5 80.0 85.0 85.0 87.5 75.0 80.0 85.0 72.5 75.0 87.5 77.5 80.0 90.0 82.5 75.0 92.5 87.5 80.0 100.0
Reps x5 x5 x5 x5 x5 x8 x5 x8 x3 x8 x5 x3 x5 x2 x4 x3 x3 x2 x5 x2 x3 x3 x4 x3 x3 x4 x2 x3 x4 x1 x3 x4 x1
Absolute % 70.0 60.0 75.0 65.0 70.0 72.5 75.0 70.0 50.0 75.0 50.0 77.5 55.0 80.0 55.0 65.0 80.0 77.5 70.0 67.5 80.0 72.5 72.5 85.0 75.0 67.5 92.5 80.0 72.5 100.0
Sets 5 5 5 5 4 4 4 4 4 4 4 6 4 6 4 6 4 6 4 5 5 5 4 5 5 4 5 5 4 5 5 4 8
Tempo Iso Ecc Ecc Iso Iso
Volume 25 25 25 25 20 32 20 32 12 32 20 18 20 12 16 18 12 12 20 10 15 15 16 15 15 16 10 15 16 5 15 16 8
Prilepin
Notes
Asc
end
Asc
end
Stab
le
Asc
end
Asc
end
Stab
le
Asc
end
Asc
end
Stab
le
Asc
end
Asc
end
Stab
le
Load Type
Relative % 80.0 85.0 85.0 90.0 82.5 90.0 85.0 92.5 87.5 92.5 82.5 85.0 87.5 100.0 82.5 100.0 87.5 100.0 85.0 85.0 100.0 75.0 100.0 85.0 80.0 100.0 100.0 85.0 100.0 85.0 75.0 Test
Reps x5 x10 x5 x8 x5 x10 x5 x10 x5 x8 x8 x5 x8 x5 x6 x5 x6 x3 x5 x2 x5 x5 x3 x3 x5 x3 x3 x5 x3 x2 x3 x3-5
Absolute % 70.0 60.0 75.0 65.0 72.5 67.5 75.0 70.0 77.5 75.0 65.0 75.0 70.0 80.0 70.0 85.0 75.0 90.0 75.0 80.0 80.0 65.0 82.5 70.0 87.5 75.0 80.0 70.0 92.5
Sets 5 5 5 5 6 4 6 4 6 4 4 5 4 5 4 5 4 5 5 5 5 4 5 5 4 5 5 4 5 5 4 8
Tempo
Volume 25 50 25 40 30 40 30 40 30 32 32 25 32 25 24 25 24 15 25 10 25+ 20 15 15 20+ 15 15+ 20+ 15 10 12 8
Prilepin
Notes
Asc
end
Stab
le
Asc
end
Asc
end
Stab
/Des
Asc
end
Asc
end
Stab
/Des
Asc
end
Asc
end
Stab
le
Asc
end
N/ALoad
Find 1 RM
Load Load Perform
Base Base Load Load Load Base Load Base Load Load Load Unload/Test
Day 1: SME Box Squat, Stable Sets
Day 2: DE Box Squat w/ Pause, Stable Sets
Day 1: Reps Bench Press, Stable + Open on Load wks
Day 2: Heavy Bench Press, Ascending to Open Sets
Phase
Base Base Base Load Load Base Load Base
III
Self Self Self Self No Practice
24-Feb
Load
II
10-Mar
Block
Base Load Base Load
Perform
Base LoadBase Load
Monday: Heavy Hang Clean
Thursday: Speed Hange Clean w/ Pause Below Knee
*Maintain strength & technique during Sp. Ball, SET LOADS = min. time
17-Mar17-Feb 28-Apr 5-May 12-May24-Mar 31-Mar 7-Apr 14-Apr
Find 1 RM
Load Load Load 1/2 Unload
21-Apr
Testing
Testing
Student Athlete Discretionary Time
Load
19-May
I
Coach's Run Coach's Run Coach's Run
Accumulation
1.) Limit Strength
2.) Technical Proficiency of the Lifts
3.) Tolerance of External Stressors (Coach's Runs)
T & R: "Camp Compete" (Coach's Runs)
Undulated, Introduce Tri-Phasic - 3 Day: M-T-R
4: Primary, Squat Alternative, QB's/Kickers, Lower
Rx
55% - 80%
Bench
Squat
Clean
6-Jan 13-Jan 20-Jan 27-JanSunday 18-Nov
Day 1: Ascending
Day 2: Ascend/Descend
Day 1: Stable Barbell Step Up (Heavy)
Day 2: Descending Free Squat (Reps)
Day 1: Ascend/Descend
Day 2: Ascending
Day 1: Combo Incline & Bench (Reps)
Day 2: Descending (Reps)
3-Feb
Load
CITADEL FOOTBALL 2013 - Spring PeriodizationWinter Off-Season Spring Ball
4: Primary, Squat Alternative, QB's/Kickers, Lower Rx
Conjugated Upper/Lower - 4 Day: M-T-R-F
Priorities
Meso
Period
Opponent
Model/Split
Levels
Running
Spr Brk
Technique is the Priority for the duration of the Winter
Anatomical Adaptation
I
Accumulation
10-Feb
SADT
I
Above 80%
3-Mar
Load Off
Load LoadBase
Volume Accumulation: Oxidative Emph.
1: Regen
Ext. Tempo
1.) Regen
2.) Tech.
3.) Fitness
Tier - 3 Day Conjugate Tier System 2 Day - 2 Day: M-R (Practice T-F-S)
4: Primary, Squat Alternative, QB's/Kickers, Lower Rx
M: pm Alactic Power, T: am Speed Camp, R: am Speed Camp all running done at practice
1.) Technical Proficiency of the Lifts
2.) Limit Strength
3.) Sprint Mechs. & Fitness Level (Practice)
1.) Technical Profciency of the Lifts
2.) Conditioning of high demand regions
3. Limit Strength
Accumulation
Spring Off-Season
HR/Intensity: HR/Intensity: HR/Intensity: HR/Intensity: HR/Intensity:
Goals: Goals: Goals: Goals: Goals:
Guidelines: Guidelines: Guidelines: Guidelines: Guidelines:
Week1 Week2 Week3 Week1 Week2 Week3 Week1 Week2 Week3
2x20min 2x25min 2x30min 2x10 2x11 2x12 3040min 4050min 5060min
Week1 Week2 Week3 Week1 Week2 Week3 Week1 Week2 Week3
3x8min 3x9min 3x10min x6/~:30 x8/~:30 x10/~:30 :15/:45 :15/:45 :15/:45
13x510m 13x510m 13x510m 2x4 2x5 2x6
Week1 Week2 Week3 Week1 Week2 Week3 Week1 Week2 Week3
x6/~:20 x8/~:20 x10/~:20 :10/
1. Face Down Cuban Press w/ pause x6 1. Wall Ankle Mob x8e 1. Face Down W Raise 5# x10 1. Wall Ankle Mob x8e
2. Hip Bridge w/ Feet Tight x8 2. Plate Counter Balance Squat 10# x8 2. Partner Manual Neck on Bench (Front/Back/Left/Right) x8e 2. Plate Goblet Squat 25# x8
T1 T1 T1 T1
Reps 52.5% 130 x10 57.5% 140 x10 60.0% 145 x10 Speed x3 x3 x3 Speed x3 x3 x3 Speed x3 x3 x3
240 60.0% 145 x8 65.0% 160 x8 67.5% 165 x8 225 x3 x3 x3 x3 x3 x3 225 x3 x3 x3
80% 67.5% 165 x6 72.5% 175 x6 75.0% 180 ___ 100% 100%
60.0% 135 x3 65.0% 150 x3 70.0% 160 x3 x4 x4 x3 65.0% 150 x3 70.0% 160 x3 75.0% 170 x3
T2 60.0% 135 x3 65.0% 150 x3 70.0% 160 x3 x4 x4 x3 65.0% 150 x3 70.0% 160 x3 75.0% 170 x3
Reps 57.5% 175 x8 60.0% 180 x8 62.5% 190 x8 60.0% 135 x3 65.0% 150 x3 70.0% 160 x3 x4 x4 x3 65.0% 150 x3 70.0% 160 x3 75.0% 170 x3
300 65.0% 195 x6 67.5% 205 x6 70.0% 210 x6 60.0% 135 x3 65.0% 150 x3 70.0% 160 x3 x4 x4 x3 65.0% 150 x3 70.0% 160 x3 75.0% 170 x3
100% 72.5% 220 x4 75.0% 225 x4 77.5% 235 ___ 65.0% 150 x3 70.0% 160 x3 75.0% 170 x3
T3 T2 T2 T2
Reps Heavy x3e x3e x3e Reps 45.0% 135 x5 50.0% 150 x5 55.0% 165 x5 Reps 50.0% 185 x5 52.5% 195 x5 55.0% 205 x5
x3e x3e x3e 300 55.0% 165 x5 60.0% 180 x5 65.0% 195 x5 365 60.0% 220 x5 62.5% 230 x5 65.0% 240 x5
100% 100%
x5e x5e x4e 65.0% 195 x10 70.0% 210 x10 75.0% 225 x8 70.0% 260 x8 72.5% 265 x8 75.0% 275 x8
x5e x5e x4e 57.5% 175 x10 62.5% 190 x10 67.5% 205 x8 62.5% 230 x8 65.0% 240 x8 67.5% 250 x8
x5e x5e x3e 52.5% 160 x10 57.5% 175 x8 62.5% 190 x8 57.5% 210 x8 60.0% 220 x8 62.5% 230 x8
x3e 47.5% 145 x10 52.5% 160 x8 57.5% 175 x8 52.5% 195 x8 55.0% 205 x8 57.5% 210 x8
1. Barbell SL Good Morning x5e
2. Overhand Grip Pull Ups or Pull Downs x6-8 w/ pause
3. Eccentric Partner Glute Ham x6
4. Biceps Option
1. 1 arm DB Bent Over Supported Row 4x6e
2. Grip Option
3. Bent Over Band Pull Apart x12
4. Triceps Option
barbell
3x10 w/ Partner
4 Sets 4 Sets
4 Sets 3 SetsLead-in BB Step Up
3 Sets
Platform Prep x2:
x4
95#
barbellx5
5 Sets4 Sets 4 Sets 4 Sets
x6
3 Sets
Beat It
95# 95#
barbell barbell
barbell barbell
Pair w/
DB Shrugs 3x10
______
______
______
3x5 w/ pause
3 Sets
______
Pair w/ Early Sets
Inv. Row Triples
______
barbell
Strength Circuit: x3 Rounds Strength Circuit: x3 Rounds
4 Sets
Pair w/
Seated Manual Twist Neck
4x6e
CITADEL STRENGTH & CONDITIONING
SE
AS
ON
Underhand Grip
3x6e leg, 5 lb. Plate 3x6 w/ pause
Bare Foot 4 Station Warm Up
Plank
Bench Press Back Squat
Beat It
Warm Up done on Field
1Bare Foot 4 Station Warm Up
Tuesday
1 rep = x3 + Pause
SP
OR
T
Lower: Pull & Single Leg
Platform Prep x2:
4 Sets
FOOTBALL
PO
S. G
r
MB/Fitball Groin Squeeze
AT
HLE
TE
ATHLETE
PR
OG
RA
M
Primary WINTER 2
8-FebThursday
Renegade Warm Up
25-Jan
barbell
barbell barbell barbell
barbell
Low Incline Bench 3 Sets
Arms OH Hollow Crunch
Knee Hang Clean
MB/Fitball Groin Squeeze
Bench Press
Monday 21-Jan 28-Jan 4-Feb 22-Jan
Pair w/ Early Sets
Upper: Press #1
Pair w/
Elbow Touches
1-Feb31-Jan 7-Feb FridayLower: Pull & Squat
24-Jan
______
4 Sets4 Sets
barbell
4 Sets
Upper: Push & Press #2
BTN Push Press
Intro
*Stay Moderate! barbell
*Pause Below Knee
Pair w/ Early Sets
4 Sets
95# 95#
barbell
Pair w/ Early Sets
barbell
5 Sets 5 Sets
95#
PlankSeated Neck Flexion
3x :45
Strength Circuit: x3 Rounds
1. Feet Elevated Bench Dips x15 OR Band 10/20s
2. Lateral DB Shoulder Raise x10
3. Grip Option
4. SA Push Up & Stabilize x5e
*Add weight each set
Pair w/ Early Sets
Platform Prep x2:
3x :45
4 Sets 4 Sets
______
______
Platform Prep x2:
29-Jan 5-Feb
______
Strength Circuit: x3 Rounds
1. Lunge & Touch Complex (Cross Behind/Lateral/Trans) x3e
2. Neutral Pull Ups or Pull Downs x6-8 w/ pause
3. GHR or Assisted GHR Raise x6-8
4. Biceps Option
Beat It Beat It
Pair w/ Early Sets
______
barbell
______
______
______ ______
*Pause Below Knee
High Pull / Clean
3 Sets Knee Pause Combo
barbell
______
______
______ ______
______
______
______
3 Sets 3 Sets
______
Intro
4 Sets 4 Sets
FB13 - Dev Winter II. 01 Primary Master
Rabbit Shuttle Drill
Agiles & Cans O-Course
1 on 1 Release Drill
Stack & React Drill Tennis Ball V Drill
Reactive Pursuit Drill
CoW
JPG JH
JK
GD
BB
AL
EC SR
ChW BM
DD BA
Dix TJ
CP JT
BB: BB: BB:
1.) 1.) 1.)
2.) 2.) 2.)
3.) 3.) 3.)
4.) 4.) 4.)
Core: Core: Core:
Tier 1 Tier 1 Tier 1
Med. 37.5% 95 x2 42.5% 95 x2 45.0% 95 x2 50.0% 95 x2 Low 40.0% 95 x2 42.5% 95 x2 47.5% 95 x2 52.5% 135 x2 High 60.0% 150 x2 65.0% 165 x2 70.0% 175 x2 55.0% 140 x2
250 47.5% 95 x2 52.5% 135 x2 55.0% 140 x2 60.0% 150 x2 250 50.0% 95 x2 52.5% 135 x2 57.5% 145 x2 62.5% 160 x2 250 70.0% 175 x2 75.0% 190 x2 80.0% 200 x2 65.0% 165 x2
100.0% 100.0% 100.0%
57.5% 145 x3 62.5% 160 x3 65.0% 165 x3 70.0% 175 x3 60.0% 150 x3/1 62.5% 160 x3/1 67.5% 170 x3/1 72.5% 185 x2/1 80.0% 200 x1 85.0% 215 x1 90.0% 225 x1 75.0% 190 x1
65.0% 165 x3 70.0% 175 x3 72.5% 185 x3 77.5% 195 x3 60.0% 150 x3/1 62.5% 160 x3/1 67.5% 170 x3/1 72.5% 185 x2/1 80.0% 200 x1 85.0% 215 x1 90.0% 225 x1 75.0% 190 x1
65.0% 165 x3 70.0% 175 x3 72.5% 185 x3 77.5% 195 x3 x3/1 x3/1 x3/1 x2/1 80.0% 200 x1 85.0% 215 x1 90.0% 225 x1 75.0% 190 x1
65.0% 165 x3 70.0% 175 x3 72.5% 185 x3 77.5% 195 x3 x3/1 x3/1 x3/1 x2/1 80.0% 200 x1 85.0% 215 x1 90.0% 225 x1 75.0% 190 x1
80.0% 200 x1 85.0% 215 x1 90.0% 225 x1 75.0% 190 x1
Tier 2 Tier 2 Tier 2
High 40.0% 180 x3 42.5% 195 x3 47.5% 215 x3 55.0% 250 x3 Med. Med. 50.0% 225 x3 55.0% 250 x3 50.0% 225 x3 55.0% 250 x3
450 50.0% 225 x3 52.5% 240 x3 57.5% 260 x3 65.0% 295 x3 315 450 60.0% 270 x3 65.0% 295 x3 60.0% 270 x3 65.0% 295 x3
100.0% 70.0% 100.0%
57.5% 260 x3 60.0% 270 x3 65.0% 295 x2 72.5% 330 x2 55.0% 175 x3 57.5% 185 x3 60.0% 190 x3 65.0% 205 x3 67.5% 305 x4 72.5% 330 x4 67.5% 305 x4 72.5% 330 x4
62.5% 285 x3 65.0% 295 x3 70.0% 315 x2 77.5% 350 x2 62.5% 200 x3 65.0% 205 x3 67.5% 215 x3 72.5% 230 x3 67.5% 305 x4 72.5% 330 x4 67.5% 305 x4 72.5% 330 x4
67.5% 305 x3 70.0% 315 x3 75.0% 340 x2 82.5% 375 x1 70.0% 225 x3 72.5% 230 x3 75.0% 240 x3 80.0% 255 x3 x4 x4 x4 x4
72.5% 330 x3 75.0% 340 x3 80.0% 360 x2 87.5% 395 x1 70.0% 225 x3 72.5% 230 x3 75.0% 240 x3 80.0% 255 x3 x4 x4 x4 x4
77.5% 350 x3 80.0% 360 x3 85.0% 385 x2 92.5% 420 x1 70.0% 225 x3 72.5% 230 x3 75.0% 240 x3 80.0% 255 x3
Tier 3 Tier 3 Tier 3
High 40.0% 135 x3 42.5% 145 x3 47.5% 160 x3 47.5% 160 x3 Low 47.5% 150 x3 52.5% 170 x3 57.5% 185 x3 52.5% 170 x3 High 46.5% 150 x3 36.5% 115 x3 21.5% 70 x3 51.5% 165 x3
335 315 57.5% 185 x3 62.5% 200 x3 67.5% 215 x3 62.5% 200 x3 315
105.0% 100.0% 100.0%
50.0% 170 x5 52.5% 180 x5 57.5% 195 x3 57.5% 195 x2 65.0% 205 x5 70.0% 225 x5 75.0% 240 x5 70.0% 225 x3 56.5% 180 x5 46.5% 150 x5 31.5% 100 x5 61.5% 195 x4
57.5% 195 x5 60.0% 205 x4 65.0% 220 x3 65.0% 220 x2 65.0% 205 x5 70.0% 225 x5 75.0% 240 x5 70.0% 225 x3 64.0% 205 x5 54.0% 175 x5 39.0% 125 x4 69.0% 220 x3
65.0% 220 x5 67.5% 230 x3 72.5% 245 x3 72.5% 245 x2 65.0% 205 x5 70.0% 225 x5 75.0% 240 x5 70.0% 225 x3 71.5% 230 x4 61.5% 195 x4 46.5% 150 x3 76.5% 245 x2
72.5% 245 x4 75.0% 255 x3 80.0% 270 x3 80.0% 270 x2 65.0% 205 x5 62.5% 200 ___ 67.5% 215 ___ 70.0% 225 x3 79.0% 250 x3 69.0% 220 x3 54.0% 175 x3 84.0% 265 x2
80.0% 270 ___ 82.5% 280 x3 87.5% 295 ___ 80.0% 270 x2 87.5% 280 x3 77.5% 245 ___ 62.5% 200 ___ 92.5% 295 ___
2x15 5 lbs. 2x10p 2x8e
5 Sets 4 Sets
Pair w/ Pair w/ Pair w/
Band Pull Apart Face Down W Raise 3 way Band Pull Apart
4 Sets 4 Sets 4 Sets 5 Sets 5 Sets4 Sets 5 Sets 5 Sets 5 Sets 4 Sets
Double Test Day!!!Unload Bench Press Straight Wt. Single 3 Board Press x4-6 RM Soft x3 RM x3-5 RM Unload Bench Press
______
______ ______ ______ ______
______ ______ ______
Front Leg Swings Chain Dbl Leg Hip Bridge Cross Body Leg Swings
2x10e 2x8 2x10e
4 Sets 4 Sets 4 Sets
Pair w/ Pair w/ Pair w/
5 Sets 5 Sets 5 Sets 5 Sets *Iso: Pause for 05 sec 4 Sets5 Sets 5 Sets 5 Sets 5 Sets
*Spotter Helps UP
*Ecc: Down for 05 sec
Eccentric Isometric Isometric
No Warm Up No Warm Up No Warm Up No Warm Up*On Coach's Cadence
Back Squat EccentricBack Squat Front Squat
______ ______ ______ ______
1. Lunge Ankle Stretch 2x10 PVC Kneeling Ankle Rock 1. Lunge Ankle Stretch 2x10
2. Band Bottom Sq. 2x :15 2x8e ______ ______ ______ ______ 2. Band Bottom Sq. 2x :15
5 Sets 5 Sets 5 Sets
Pair w/ Pair w/ Pair w/
4 Sets 4 Sets 4 Sets 4 Sets 5 Sets4 Sets 4 Sets 4 Sets 4 Sets
*GET SET before Squatting
Floor Clean
Total Body #3
*Pause on FIRST REP only *End each set w/ x1 Front Sq.
Pause Floor Clean Flr. Clean + Front Sq.
4-Apr 11-Apr 18-Apr
Total Body #1 Total Body #2
26-Mar 2-Apr 9-Apr 16-Apr Thursday 28-MarMonday 25-Mar 1-Apr 8-Apr 15-Apr Tuesday
Lateral Straight Leg Raise x10e Power: 1rm Floor Clean Face Up Straight Leg Raise x10e Lateral Straight Leg Raise x10e
Team Q Ped Drilling Team L-Sit Progression Wheel Barrow Drilling
Face Down W Raise x15 Upper: 3-5rm Bench Press Bulldog Rib Rolls x6e Face Down W Raise x15
Upright Row, OH Press, Good Morning, Rev Lunge x6e High Pull, Muscle Snatch, SnGrip RDL, Fr Sq Rev Lunge x6e Upright Row, Push Press, Bad Form Sq, Split Sq x6e
Post Up & Reach x5e Preparing for: Double Leg Hip Lift x8 Post Up & Reach x5e
Divebombers x5e Lower: 1rm Back Squat Erratic Push Ups x12 Negative Push Ups x6
CITADEL STRENGTH & CONDITIONINGSP
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Primary
SEA
SON Spring 2
Summer
01 Primary Master
BB: BB: BB:
1.) 1.) 1.)
2.) 2.) 2.)
3.) 3.) 3.)
4.) 4.) 4.)
Core: Core: Core:
Tier 1 Tier 1 Tier 1
Med. 37.5% 95 x2 42.5% 95 x2 45.0% 95 x2 50.0% 95 x2 Low 40.0% 95 x2 42.5% 95 x2 47.5% 95 x2 52.5% 135 x2 High 60.0% 150 x2 65.0% 165 x2 70.0% 175 x2 55.0% 140 x2
250 47.5% 95 x2 52.5% 135 x2 55.0% 140 x2 60.0% 150 x2 250 50.0% 95 x2 52.5% 135 x2 57.5% 145 x2 62.5% 160 x2 250 70.0% 175 x2 75.0% 190 x2 80.0% 200 x2 65.0% 165 x2
100.0% 100.0% 100.0%
57.5% 145 x3 62.5% 160 x3 65.0% 165 x3 70.0% 175 x3 60.0% 150 x3/1 62.5% 160 x3/1 67.5% 170 x3/1 72.5% 185 x2/1 80.0% 200 x1 85.0% 215 x1 90.0% 225 x1 75.0% 190 x1
65.0% 165 x3 70.0% 175 x3 72.5% 185 x3 77.5% 195 x3 60.0% 150 x3/1 62.5% 160 x3/1 67.5% 170 x3/1 72.5% 185 x2/1 80.0% 200 x1 85.0% 215 x1 90.0% 225 x1 75.0% 190 x1
65.0% 165 x3 70.0% 175 x3 72.5% 185 x3 77.5% 195 x3 x3/1 x3/1 x3/1 x2/1 80.0% 200 x1 85.0% 215 x1 90.0% 225 x1 75.0% 190 x1
65.0% 165 x3 70.0% 175 x3 72.5% 185 x3 77.5% 195 x3 x3/1 x3/1 x3/1 x2/1 80.0% 200 x1 85.0% 215 x1 90.0% 225 x1 75.0% 190 x1
80.0% 200 x1 85.0% 215 x1 90.0% 225 x1 75.0% 190 x1
Tier 2 Tier 2 Tier 2
High 40.0% 180 x3 42.5% 195 x3 47.5% 215 x3 55.0% 250 x3 Med. Med. 50.0% 160 x3 55.0% 175 x3 57.5% 185 x3 60.0% 190 x3
450 50.0% 225 x3 52.5% 240 x3 57.5% 260 x3 65.0% 295 x3 315 60.0% 190 x3 65.0% 205 x3 67.5% 215 x3 70.0% 225 x3
100.0% 70.0%
57.5% 260 x3 60.0% 270 x3 65.0% 295 x2 72.5% 330 x2 95 x6e 95 x5e 135 x4e 135 x3e 67.5% 215 x6 72.5% 230 x5 75.0% 240 x4 77.5% 245 x3
62.5% 285 x3 65.0% 295 x3 70.0% 315 x2 77.5% 350 x2 x6e x5e x4e x3e 67.5% 215 x6 72.5% 230 x5 75.0% 240 x4 77.5% 245 x3
67.5% 305 x3 70.0% 315 x3 75.0% 340 x2 82.5% 375 x1 x6e x5e x4e x3e x6 x5 x4 x3
72.5% 330 x3 75.0% 340 x3 80.0% 360 x2 87.5% 395 x1 x6e x5e x4e x3e x6 x5 x4 x3
77.5% 350 x3 80.0% 360 x3 85.0% 385 x2 92.5% 420 x1
Tier 3 Tier 3 Tier 3
High 40.0% 135 x3 42.5% 145 x3 47.5% 160 x3 47.5% 160 x3 Low 47.5% 150 x3 52.5% 170 x3 57.5% 185 x3 52.5% 170 x3 High 46.5% 150 x3 36.5% 115 x3 21.5% 70 x3 51.5% 165 x3
335 315 57.5% 185 x3 62.5% 200 x3 67.5% 215 x3 62.5% 200 x3 315
105.0% 100.0% 100.0%
50.0% 170 x5 52.5% 180 x5 57.5% 195 x3 57.5% 195 x2 65.0% 205 x5 70.0% 225 x5 75.0% 240 x5 70.0% 225 x3 56.5% 180 x5 46.5% 150 x5 31.5% 100 x5 61.5% 195 x4
57.5% 195 x5 60.0% 205 x4 65.0% 220 x3 65.0% 220 x2 65.0% 205 x5 70.0% 225 x5 75.0% 240 x5 70.0% 225 x3 64.0% 205 x5 54.0% 175 x5 39.0% 125 x4 69.0% 220 x3
65.0% 220 x5 67.5% 230 x3 72.5% 245 x3 72.5% 245 x2 65.0% 205 x5 70.0% 225 x5 75.0% 240 x5 70.0% 225 x3 71.5% 230 x4 61.5% 195 x4 46.5% 150 x3 76.5% 245 x2
72.5% 245 x4 75.0% 255 x3 80.0% 270 x3 80.0% 270 x2 65.0% 205 x5 62.5% 200 ___ 67.5% 215 ___ 70.0% 225 x3 79.0% 250 x3 69.0% 220 x3 54.0% 175 x3 84.0% 265 x2
80.0% 270 ___ 82.5% 280 x3 87.5% 295 ___ 80.0% 270 x2 87.5% 280 x3 77.5% 245 ___ 62.5% 200 ___ 92.5% 295 ___
Band Pull Apart Face Down W Raise 3 way Band Pull Apart
2x15 5 lbs. 2x10p 2x8e
5 Sets 5 Sets 4 Sets
Pair w/ Pair w/ Pair w/
4 Sets 4 Sets 4 Sets 4 Sets 5 Sets4 Sets 5 Sets 5 Sets 5 Sets
Single Double Test Day!!!Unload Bench Press Straight Wt.3 Board Press x4-6 RM Soft x3 RM x3-5 RM Unload Bench Press
______ ______ ______ ______
______ ______ ______ ______
______ ______ ______ ______
Cross Body Leg Swings
2x10e 2x8 ______ ______ ______ ______ 2x10e
Front Leg Swings Chain Dbl Leg Hip Bridge ______ ______ ______ ______
4 Sets 4 Sets 4 Sets
Pair w/ Pair w/ Pair w/
4 Sets 4 Sets 4 Sets 4 Sets 4 Sets5 Sets 5 Sets 5 Sets 5 Sets
*Always Belt Up *Extend Butt & Chin
*Ctrl. Down & Kiss Ground *Load up and Beat ea. Wk.Barbell x5e Barbell x5e Barbell x5e Barbell x5e
*After Set 2, adj. Wt. for Reps
Barbell RDL + StrapsHex Bar Dead Lift Barbell RFESS
______ ______ ______ ______
1. Lunge Ankle Stretch 2x10 PVC Kneeling Ankle Rock 1. Lunge Ankle Stretch 2x10
2. Band Bottom Sq. 2x :15 2x8e ______ ______ ______ ______ 2. Band Bottom Sq. 2x :15
5 Sets 5 Sets 5 Sets
Pair w/ Pair w/ Pair w/
4 Sets 4 Sets 4 Sets 4 Sets 5 Sets4 Sets 4 Sets 4 Sets 4 Sets
*GET SET before Squatting
Floor Clean
Total Body #3
*Pause on FIRST REP only *End each set w/ x1 Front Sq.
Pause Floor Clean Flr. Clean + Front Sq.
4-Apr 11-Apr 18-Apr
Total Body #1 Total Body #2
26-Mar 2-Apr 9-Apr 16-Apr Thursday 28-MarMonday 25-Mar 1-Apr 8-Apr 15-Apr Tuesday
Lateral Straight Leg Raise x10e Power: 1rm Floor Clean Face Up Straight Leg Raise x10e Lateral Straight Leg Raise x10e
Team Q Ped Drilling Team L-Sit Progression Wheel Barrow Drilling
Face Down W Raise x15 Upper: 3-5rm Bench Press Bulldog Rib Rolls x6e Face Down W Raise x15
Upright Row, OH Press, Good Morning, Rev Lunge x6e High Pull, Muscle Snatch, SnGrip RDL, Fr Sq Rev Lunge x6e Upright Row, Push Press, Bad Form Sq, Split Sq x6e
Post Up & Reach x5e Preparing for: Double Leg Hip Lift x8 Post Up & Reach x5e
Divebombers x5e Lower: 1rm Hex Dead Lift Erratic Push Ups x12 Negative Push Ups x6
CITADEL STRENGTH & CONDITIONINGSP
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Squat Alt.
SEA
SON Spring 2
Summer
02 Squat Alternate Master
No
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s Typicallyusedw/Global/BigMovements,andtestableliftsallvariations.
N
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s Tensiononmuscleatshorterlengthsorpartiallycontractedposition.
N
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Tensiononmuscleatlongerlengthsorstretchedpositions,Eccentric&Band/Chainoptions. N
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s Balance&stabilitythroughmultipleplanesofmovement,levelsandrangesofmotion.
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s 45sets,x15reps@High%FullRest
R
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s 35sets,x1030reps@Medium%ShortMediumRest(reduceBloodexiting)
R
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s 46sets,x510reps@Low%MediumFullRest
R
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s 23sets,x58reps@Low%MediumFullRest
HexBarDeadliftx5 GobletRFESSx5e SumoDeadliftx5 WalkingLungex5e
StableSets:Moderatewt/FastMayuseConcentric,Iso/Dyn,Oscillating,
50lbs.+DBorKBStableSets:Moderatewt/Fast
DB,BB,Keg,SSB+Chains,Mustuseaweightthatchallengeseachset.
PartnerBandHamCurlx25 TRXAlt.HamCurlsx10e BottomPos.RFESSx12e BBHipThrustx20
1inchBand,facedownposition,AnklesDorsiflexed.
Facingup,startw/bothlegsflexedposition,extend1outatatime&repeat.
DB,KBorBodyweight,KeepHeelgroundedanddonotfullyextend
knee.135lb.minimum,Squeezeglutes@top.
2DBSLRDLx6e PauseGobletSquatx8 Ecc.GluteHamRaisex8 SnatchGrBBSLRDLx6e
2535lbs.,SqueezeattheTop.2countpauseatthedeepbottom,
Keepheelsgrounded.45secondEccentric,Driveup. Addweightifneeded,Controldown.
4WaySLReachx2e SLTennisBallReplacex5e SLPickUp&Twistx6e SLDiag.Reach&Drivex6e
Bodyweight,heelstaysdown,resetaftereachrep,Exaggeratethemovement.
Contralateralreach,pickupTennisBall,replaceontheoppositeside.Cometobalanceatthetop
oneachrep.Keepheelgrounded.
Onsingleleg,w/twohandsonaPlateorMB,contralateralreachdowntoground,standup&
pressacross,upandout.Balanceoneach.
PVCpipeinhands,reachuplegback45degreesw/otouchingthegroundstandup&driveknee
forwardwhilepressingthePVCpipeOH.
CITADEL STRENGTH & CONDITIONINGSquatAlternativeTiers
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ProprioceptiveMuscularDamageMetabolicStressMuscularTension
Option DOption C
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Option BOption A
BB: BB: BB:
1.) 1.) 1.)
2.) 2.) 2.)
3.) 3.) 3.)
4.) 4.) 4.)
Core: Core: Core:
Tier 1 Tier 1 Tier 1
Med. 52.5% 135 x2 55.0% 140 x2 57.5% 145 x2 60.0% 150 x2 Low 42.5% 135 x3 45.0% 135 x3 47.5% 135 x3 50.0% 135 x3 High 62.5% 160 x2 65.0% 165 x2 67.5% 170 x2 70.0% 175 x2
250 62.5% 160 x2 65.0% 165 x2 67.5% 170 x2 70.0% 175 x2 235 52.5% 135 x3 55.0% 135 x3 57.5% 140 x3 60.0% 145 x3 250 72.5% 185 x2 75.0% 190 x2 77.5% 195 x2 80.0% 200 x2
100.0% 92.5% 100.0%
72.5% 185 x3 75.0% 190 x3 77.5% 195 x3 80.0% 200 x3 62.5% 150 x3 65.0% 155 x3 67.5% 160 x3 70.0% 165 x3 82.5% 210 x2 85.0% 215 x2 87.5% 220 x2 90.0% 225 x2
72.5% 185 x3 75.0% 190 x3 77.5% 195 x3 80.0% 200 x3 62.5% 150 x3 65.0% 155 x3 67.5% 160 x3 70.0% 165 x3 82.5% 210 x2 85.0% 215 x2 87.5% 220 x2 90.0% 225 x2
72.5% 185 x3 75.0% 190 x3 77.5% 195 x3 80.0% 200 x3 62.5% 150 x3 65.0% 155 x3 67.5% 160 x3 70.0% 165 x3 82.5% 210 x2 85.0% 215 x2 87.5% 220 x2 90.0% 225 x2
Tier 2 Tier 2 Tier 2
High x3 x3 x3 x3 Med. Med. 50.0% 225 x3 55.0% 250 x3 50.0% 225 x3 55.0% 250 x3
x3 x3 x3 x3 450 60.0% 270 x3 65.0% 295 x3 60.0% 270 x3 65.0% 295 x3
100.0%
x5e x5e x6e x6e 67.5% 305 x4 72.5% 330 x4 67.5% 305 x4 72.5% 330 x4
x5e x5e x6e x6e 67.5% 305 x4 72.5% 330 x4 67.5% 305 x4 72.5% 330 x4
x5e x5e x6e x6e x4 x4 x4 x4
x5e x5e x6e x6e
T3 a Tier 3 T3 a
High 40.0% 135 x3 42.5% 145 x3 47.5% 160 x3 47.5% 160 x3
335
105.0%
T3 b T3 b
50.0% 170 x5 52.5% 180 x5 57.5% 195 x3 57.5% 195 x2
57.5% 195 x5 60.0% 205 x4 65.0% 220 x3 65.0% 220 x2
65.0% 220 x5 67.5% 230 x3 72.5% 245 x3 72.5% 245 x2
T3 c 72.5% 245 x4 75.0% 255 x3 80.0% 270 x3 80.0% 270 x2 T3 c
80.0% 270 ___ 82.5% 280 x3 87.5% 295 ___ 80.0% 270 x2
CITADEL STRENGTH & CONDITIONINGSP
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QBs/Kickers
SEA
SON Spring 2
SummerUpright Row, OH Press, Good Morning, Rev Lunge x6e High Pull, Muscle Snatch, SnGrip RDL, Fr Sq Rev Lunge x6e Upright Row, Push Press, Bad Form Sq, Split Sq x6e
Post Up & Reach x5e Preparing for: Double Leg Hip Lift x8 Post Up & Reach x5e
Divebombers x5e Lower: 1rm Hex Dead Lift Erratic Push Ups x12 Negative Push Ups x6
Lateral Straight Leg Raise x10e Power: Vert & Broad Jump Face Up Straight Leg Raise x10e Lateral Straight Leg Raise x10e
Team Q Ped Drilling Team L-Sit Progression Wheel Barrow Drilling
Face Down W Raise x15 Upper: 1 Minute Push Up Bulldog Rib Rolls x6e Face Down W Raise x15
4-Apr 11-Apr 18-Apr
Total Body #1 Total Body #2
26-Mar 2-Apr 9-Apr 16-Apr Thursday 28-MarMonday 25-Mar 1-Apr 8-Apr 15-Apr TuesdayTotal Body #3
*All Sets done + Wt Vest
Pause High Pull Snatch Gr Pwr Shrug Floor Power Shrug
1. Vertical on Mat x3 1. High Hurdle Hops x6 1. SL Broad Jump x2e
2. Broad Jump x3 2. Seat Box Jump (Foam) x3
3 Sets 3 Sets 3 Sets
Pair w/ Pair w/ Pair w/
3 Sets 3 Sets 3 Sets 3 Sets 3 Sets3 Sets 3 Sets 3 Sets 3 Sets
Rest b/w sets = 3 min Rest b/w sets = 3 min Rest b/w sets = 3 min
Single Leg Rotation OH Step Up SSB Lunge + OH Step Up SSB Lunge + Lower Circuit Isometric Isometric
1. Slide Board x20 *On Coach's Cadence
Back Squat Eccentric Eccentric
2. OH Kettlebell Swing x15 *Spotter Helps UP
3. SL Bench Hip Thrust x10e *Ecc: Down for 05 sec
4 Sets 4 Sets 4 Sets 4 Sets 3 Sets 3 Sets 3 Sets 3 Sets
Pair w/ Pair w/
*Iso: Pause for 05 sec
______ ______ ______ ______
1. Lunge Ankle Stretch 2x10
2x10e 2. Band Bottom Sq. 2x :15
Front Leg Swings ______ ______ ______ ______
______ ______ ______ ______ ______ ______ ______ ______
______ ______ ______ ______
+ Vest + Vest Test Day!
*Hands on 2-Boards Set 1: _____ Set 1: _____ Set 1: _____ Set 1: _____ *Hands on 2-Boards
x4-6 RM Soft x3 RM x3-5 RM Unload 30 second Push Up + Vest1 min Push Ups Bwt. Bwt. + Vest + Vest 3 Board Press
*Cannot Touch Knees dn. Set 3: _____ Set 3: _____ Set 3: _____ Set 3: _____
Set 1: _____ Set 1: _____ Set 1: _____ 1 Minute
*Feet on Blue Pad Set 2: _____ Set 2: _____ Set 2: _____ Set 2: _____
*Cannot Touch Knees dn. Set 3: _____ Set 3: _____ Set 3: _____
*Feet on Blue Pad Set 2: _____ Set 2: _____ Set 2: _____
x :30e x :30e x :30e
3x6 3x8 3x6 3x8 Pair w/ 1. KB Bottoms Up OH Pr.
4 Sets 5 Sets 5 Sets 5 Sets Core Circuit x :30eGlute Ham Raise
Band Pull Apart
2x15 3. 4 ct Drill & Hip Bridge
2. 100s
1. Split Anti Twist x :20e
Core Circuit 3 Rounds 3 Rounds 3 Rounds 3 Rounds
3x15e 3x20e 3x25e
PVC OH Walk Lunge
3. TRX Row x12
2. Band OH Press x5e
03 QBs & Kickers Master
w/u BA w/u
JC
Team JP Team
1.) MG 1.)
2.) 2.)
Team Team
Tier 1 Tier 1 Tier 1
Med. 62.5% 230 x3 65.0% 240 x3 67.5% 250 x3 High 45.0% 95 x2 50.0% 95 x2 55.0% 95 x2 Low 52.5% 195 x3 55.0% 205 x3 57.5% 210 x3
365 72.5% 265 x3 75.0% 275 x3 77.5% 285 x3 205 365 62.5% 230 x3 65.0% 240 x3 67.5% 250 x3
100.0% 90.0% 100.0%
Rest Rest Rest
3:00 80.0% 295 x3 82.5% 305 x3 85.0% 315 x3 2:00 52.5% 110 x3 57.5% 120 x3 62.5% 130 x3 3:00 70.0% 260 x5 72.5% 265 x5 75.0% 275 x5
80.0% 295 x3 82.5% 305 x3 85.0% 315 x3 60.0% 125 x3 65.0% 135 x3 70.0% 145 x3 70.0% 260 x5 72.5% 265 x5 75.0% 275 x5
x3 x3 x3 67.5% 140 x2 72.5% 150 x2 77.5% 160 x2 x5 x5 x5
75.0% 155 x2 80.0% 165 x2 85.0% 175 x2
x2 x2 x1
Tier 2 Tier 2 Tier 2
Heavy 60.0% 160 x3 62.5% 170 x3 67.5% 180 x3 High 50.0% 185 x3 55.0% 205 x3 60.0% 220 x3 Light 42.5% 125 x3 40.0% 115 x3 37.5% 110 x3
265 365 60.0% 220 x3 65.0% 240 x3 70.0% 260 x3 285
92.5% 100.0% 100.0%
Rest Rest Rest
2:30 70.0% 190 x5 72.5% 195 x5 77.5% 210 x4 2:30 67.5% 250 x1 72.5% 265 x1 77.5% 285 x1 2:30 52.5% 150 x10 50.0% 145 x10 47.5% 140 x10
77.5% 210 x5 80.0% 215 x5 85.0% 230 x4 75.0% 275 x1 80.0% 295 x1 85.0% 315 x1 60.0% 175 x8 57.5% 165 x8 55.0% 160 x8
x5 x3 x2 82.5% 305 x1 87.5% 320 x1 92.5% 340 x1 67.5% 195 x6 65.0% 190 x6 62.5% 180 x6
x3 x3 x2 x1 x1 x1 75.0% 215 ___ 72.5% 210 ___ 70.0% 200 ___
x1 x1 x1
Speed Prep Work: Progressive Skater Hops & 40 yd Start Drilling Speed Prep Work: Progressive Skater Hops & Up/Tall & Fall (Multi)
______ ______ ______
Tier 3: Strength Circuit x4 Rounds
1.) Vertical
Pull Underhand Tight Pull Up x5-5-5-Max
2.) Biceps DB Hammer Curls 4x8
3.) Vertical Press FFE Off-set Single Arm OH DB Press (Same Side) 4x8e
Team Core Blitz1.) 100's x30
2.) Band Trunk Twist x8e
Posterior
Shoulder
Hamstrings
Knee Flexion
Triceps
Horizontal Pull Barbell Inverted Row + Iso (Knees Bent) 4x:10/x10
Bench Dips 4x15
Glute Ham Raise 4x8
Incline 5# Plate Series: Y-External Rotation 2x15e
Beat It! Beat It!
______ ______ ______
______ ______ ______
Tier 3: Strength Circuit x4 Rounds
______ ______ ______
5 Sets5 Sets
Back Squat
4 Sets 4 Sets4 Sets
10-Jul 17-Jul
*Pause BTK on 1st Rep!!!
Hang Clean
4 Station Warm Up: No Shoes
Core Stab: 4 Count Drill - Strict Plank - Square Drill - PVC Superdog - Elbow/Hip Touch
CITADEL STRENGTH & CONDITIONING
*On Coach's Cadence
PO
S G
r
1. Plate Sq. Jump 25# x4
Players 'Clone Up'/Split the group
Resisted Sprinting: 4x30 yds (Skills - 25 lb Sled / Bigs - Med. Harness Pulls)
Reactive: ADA Split, Fast Lunge, Tuck | Bound, LL/RR, LLL/RRR, SL Run
Build Up Sprints: 2x20, 2x30
SPO
RT
FOOTBALL 1
Linear Speed Development:
Speed Camp
4 Station: 2 Band Hip Drills, Build Form Runs, Static Stretch, D-Flex/Proprioceptive
SEA
SON
Primary
24-JulWednesday
PR
OG
RA
M
ATHLETE
ATH
LETE
Band Scap: Standing Y, OH Pull Apart, Bent Over Pull Apart, Ext Rot, Standing Shrug
D-Flex: Multi-planar mvmt, Balance, Mobilize
Rollers: T Spine Extensions, Glutes, Low-Mid Back, Quads, IT Band, Inner Thigh
4 Station: 2 Band Hip Drills, Build Form Runs, Static Stretch, D-Flex/Proprioceptive
*Iso: Pause for 05 sec
*Ecc: Down for 05 sec
1. Plank + Chain 3x :30
0. Iron Cross Neck 2x8e
0. Plate Neck Flexion 35#x8
Pair w/
Close Gr Bench Press
Pair w/
0. Bench Hip Flx Str 2x :10e
ABC Runs
Reactive: ADA Split, Fast Lunge, Tuck | Bound, LL/RR, LLL/RRR, SL Run
Evenly split groupsLinear Speed Development:
Summer II
40 yd Start Tech Dev: 2x10yds, 2x20 yds, 2x30 yds
26-Jul19-Jul12-Jul
Total Body #3
Speed Camp
4.)
3.)
2.)
1.)
Tier 3: Strength Circuit x4 Rounds
1.) Horizontal Pull Barbell BandGr Inverted Row x10-8-6 w/ pause, 1x20 regular
2.) Triceps DB Single Arm Kickback 4x8e
3.)Hamstrings
Knee Flexion Partner Eccentric GHR 4x8
4.)Posterior
Shoulder Band Flat Pull Apart 2x253.) BB Hip Bridge 135-185 x15-20
4.) MB 2 arm/1 leg Dead Bug x8e
5 Sets
Monday 8-Jul 15-Jul 22-Jul Friday
2. Cont. Hurdle Hop x4
*Spotter Helps UP
Total Body #1
4 Sets 4 Sets
*Ecc: Down for 05 sec
Bench Press
Isometric
0. Iron Cross Neck 2x8e
4 Sets 4 Sets4 Sets
Eccentric
Beat It!
Back Squat
Pair w/
0. Seated Neck Twist 2x8e
*Iso: Pause for 05 sec
2. Box Jump Series x1
*Spotter Helps UP
Pair w/
3 Sets 3 Sets
______ ______
Pair w/
1. Plank + Chain 3x :30
*On Coach's Cadence
5 Sets 5 Sets 5 Sets
Pair w/
1. Big Band OH Shrug 2x15
______ ______ ______
0. Bench Hip Flx Str 2x :10e
1. Seated Vertical x3
0. Ankle Lunge Str. 2x :10e
*Move the bar AFAP!!!
______ ______ 0. Plate Neck Flexion 35#x8
Eccentric EccentricBack Squat
Total Body #2
Isometric
3 Sets
______
Beat It!
4 Sets
______
Isometric
FB13 - Summer II. 01 Primary Master
Resources:
- P
at I
vey,
Un
iver
sity
of M
isso
uri
- D
r. R
ick
McG
uire
, Un
iver
sity
of M
isso
uri
- "M
ind
Gym
" by
Mar
k C
asst
even
s-
"Coa
chin
g th
e M
enta
l Gam
e" b
y H
.A. D
orfm
an-
Tre
vor
Moa
wad
, Ath
lete
's P
erfo
rman
ce I
nst
itut
e
DonnellTypewritten Text
T1 a T1 a
Mix w/u w/u w/u w/u Heavy w/u w/u w/u w/u
320 w/u w/u w/u w/u 300 w/u w/u w/u w/u
92.5% 100.0%
70.0% 225 x3 60.0% 195 x3 72.5% 235 x3 62.5% 200 x3 75.0% 225 x3 80.0% 240 x3 70.0% 210 x3 62.5% 190 x5
70.0% 225 x3 60.0% 195 x3 72.5% 235 x3 62.5% 200 x3 75.0% 225 x3 80.0% 240 x3 70.0% 210 x3 67.5% 205 x5
T1 b 70.0% 225 x3 60.0% 195 x3 72.5% 235 x3 62.5% 200 x3 75.0% 225 x3 80.0% 240 x3 70.0% 210 x3 72.5% 220 x3
70.0% 225 x3 60.0% 195 x3 72.5% 235 x3 62.5% 200 x3 75.0% 225 x3 x3 70.0% 210 x3 80.0% 240 x1
75.0% 225 x3 x3 70.0% 210 x3 87.5% 265 ___
75.0% 225 x3 x3
T2 a T1 b
Heavy w/u w/u w/u w/u Reps
300 w/u w/u w/u w/u
100.0%
55.0% 165 x5 65.0% 195 x5 72.5% 220 x4 50.0% 150 x2 T1 c
T2 b 62.5% 190 x4 72.5% 220 x4 80.0% 240 x3 55.0% 165 x2 Heavy
Mob 70.0% 210 x3 80.0% 240 x3 87.5% 265 x2 60.0% 180 x2
x2 x2 x1 65.0% 195 x2
x5-8 x3-5 x1-3 70.0% 210 x2 T1 d
T3 a Reps
Reps
T1 e
Reps
T3 b
Reps
T1 f
Reps
T3 c
Reps T1 g
Reps
______
______
______
______
______ ______ ______
______ ______
Isometric SA Stable
:10 Iso
+
x10
Hold 1 Arm at
the top x10e
Regular Triangle Gr
x5-8 RM
2 Sets
Ankle Band Side Step
2x15
DB Side Shldr. Raisex :10 Iso + x15 reps
Scap x7
Top 1/2 x7
Full x7
x :10 Iso + x15
reps
Scap x7
Top 1/2 x7
Full x7
1 inch Band2x15
Regular Triangle Gr
Cris-Cross
Handles
x3-5 RM x1-3 RM Unload
2 Sets
Band Biceps Curl
2x10e
TRX Inverted Row
2x20
Black Band 2x12e
Cris-Cross
Handles
2x10e
DB Shrug Rotation Isometric SA Stable
:10 Iso
+
x10
Hold 1 Arm at
the top x10e
80.0% 92.5%
Base Load Unload Perform
Gr2 Bench Press 82.5% 87.5%
13-Nov 20-Nov
Session U SAMFORD ELON VMI CLEMSON
Wed/Thu 30-Oct 6-NovCLEMSON
Isometric Oscillating Isometric
Speed Bench2 3 Board Partner Neck Twist
#NoSlack2 Sets 2 Sets
a.) E-Z Bar Curl x10-8-6
1 3 Board 3 Board
4 Sets
Pro
gram
Travel
b.) Incline Curls 3x15
c.) TRX Full Ext. Curls 3x10
1. Bench Hip Flexor x :10e
Bench Press Rotation
*Out-perform prev. Week
3 Sets 3 Sets 3 Sets
4 Sets 4 Sets4 Sets
3 Sets
Oscillating
1. Goblet Lat Squat x6e
FALL
COMPETITIVE
F7 BIGIN-SEASON 3S
easo
n
CITADEL STRENGTH & CONDITIONINGSp
ort FOOTBALL
Off
/Def
See Sheet on Platform
Ath
lete
ATHLETE
Biceps Choice
Neutral Position
Hams/Groin
3-Nov
2. SLBD Ham Curls x20
SuperBar Inv. Row
Seated Neck Flexion
w/ Partner 2x12
SAMFORD
27-OctSunday
4 Station Warm Up
2. Ankle Mobs x10e
VMI
10-Nov
3s Ecc on #1Med + Pause
MG - PVC Dynamic Flex
Session T
Prep x2
Back Squat
17-Nov
ELON
AC
TIV
ITY
SR - Roller Series
JK - Banded Hip Series
Med + Pause 3s Ecc on #1
RS - Core Stability
FB13 - In-Season. Phase III. F7 Big Master
Citadel Strength Conditioning
x1 x2 x3 x4 x5 x6 x8 x10
MAX 100.0% 100.0% 95.0% 92.5% 90.0% 87.5% 85.0% 80.0% 72.5% MAX
97.5% 97.5% 92.8% 90.3% 87.8% 85.5% 83.0% 78.0% 70.8%
95.0% 95.0% 90.3% 88.0% 85.5% 83.3% 80.8% 76.0% 69.0%
92.5% 92.5% 88.0% 85.8% 83.3% 81.0% 78.8% 74.0% 67.3%
90.0% 90.0% 85.5% 83.3% 81.0% 78.8% 76.5% 72.0% 65.3%
87.5% 87.5% 83.3% 81.0% 78.8% 76.8% 74.5% 70.0% 63.5%
85.0% 85.0% 80.8% 78.8% 76.5% 74.5% 72.3% 68.0% 61.8%
82.5% 82.5% 78.5% 76.5% 74.3% 72.3% 70.3% 66.0% 60.0%
80.0% 80.0% 76.0% 74.0% 72.0% 70.0% 68.0% 64.0% 58.0%
77.5% 77.5% 73.8% 71.8% 69.8% 68.0% 66.0% 62.0% 56.3%
75.0% 75.0% 71.3% 69.5% 67.5% 65.8% 63.8% 60.0% 54.5%
72.5% 72.5% 69.0% 67.3% 65.3% 63.5% 61.8% 58.0% 52.8%
70.0% 70.0% 66.5% 64.8% 63.0% 61.3% 59.5% 56.0% 50.8%
67.5% 67.5% 64.3% 62.5% 60.8% 59.3% 57.5% 54.0% 49.0%
65.0% 65.0% 61.8% 60.3% 58.5% 57.0% 55.3% 52.0% 47.3%
Relative Intensity Absolute Intensities
MOD
MOD +
Difficulty
LIGHT
TOO
LIGHTTOO LIGHT
LIGHT +
RELATIVE INTENSITY TABLE
LIGHT
LIGHT +
HEAVY
HEAVY +
COLOR CODE
HEAVY +
HEAVY
MOD +
MOD
Recommendations*True Test Sets
*1x/8-12 wks
*Prilepin LOW-OPT
*Super Unload
*0-1x/4 wks
*Seldom used as Unload
*Majority of Unload Work
*Occasional Base Work
*1-2x/4 wks
*Evaluation Sets
*Occasional Load Weeks
*0-1x/4 wks
*Prilepin LOW-OPT
*Majority of Load Weeks
*Occasional Open Sets
*1-3x/4 wks
*Prilepin LOW-HIGH
*Majority of Base Work
*Occasional Unload work
*0-1x/4 wks
*Prilepin LOW-HIGH
*Rarely used in Cycles
*0-1x/4 wks
*Not enough load to yield
adaptation
*Test Sets
*Evaluation Sets
*0-1x/4 wks
*Prilepin LOW-OPT
Low
x4Low
x25
6*7
8*9
10Mod
x5Mod
x3High
x6High
x4Low
x4Low
x25
6*7
8*9
10Mod
x5Mod
x3High
x6High
x4Low
x4Low
x25
6*7
8*9
10Mod
x5Mod
x3High
x6High
x4Low
x4Low
x25
6*7
8*9
10Mod
x5Mod
x3High
x6High
x4
Low
x34
5*7
8Low
x14
5*6
78*
910
LMx4
45*
High
x23
4*M
Hx5
High
x6Low
x34
5*7
8Low
x14
5*6
78*
910
LMx4
45*
High
x23
4*M
Hx5
High
x6Low
x34
5*7
8Low
x14
5*6
78*
910
LMx4
45*
High
x23
4*M
Hx5
High
x6Low
x34
5*7
8Low
x14
5*6
78*
910
LMx4
45*
High
x23
4*M
Hx5
High
x6
97.5
EX
PA
ND
ED
PR
ILE
PIN
CH
AR
T
#ofS
ets
#ofS
ets
#ofS
ets
#ofS
ets
#ofS
ets
#ofS
ets
#ofS
ets
#ofS
ets
77.5
63
63*
45*5*
23
4
23
4
5
75.0
63
6
23
4
3*4
72.5
692
.53
62
3*
45*
23
4
45*
70.0
690
.03
62
53*
x12T
otal
x18T
otal
x24T
otal
x4To
tal
x7To
tal
x10T
otal
Abs. %
Range
Low
Optim
alHigh
Abs. %
Range
Reps/Set
#ofS
ets
#ofS
ets
#ofS
ets
Reps/Set
Low
Optim
alHigh
4*5
63
45
3*4*
567
.55*
67
87.5
4*5*
6
4*5
63
45
3*4*
565
.05*
67
85.0
4*5*
6
4*5
63
45
3*4*
562
.55*
67
82.5
4*5*
6
4*5
63
45
3*4*
560
.05*
67
80.0
4*5*
6
x15T
otal
x20T
otal
Abs. %
Range
Reps/Set
Low
Optim
alHigh
#ofS
ets
Low
x18T
otal
x24T
otal
x30T
otal
x10T
otal
Optim
alHigh
95.0
60.0
67.5A
bsolute%
70.0
77.5A
bsolute%
90.0
97.5A
bsolute%
80.0%
87.5%
Absolute
Abs. %
Range
Reps/Set
25
25
adap
ted
from
ww
w.b
igho
usep
ower
.com
DonnellTypewritten Text
% A
bs
Rep
s%
Rel
% A
bs
Rep
s%
Rel
% A
bs
Rep
s%
Rel
% A
bs
Rep
s%
Rel
Set
160
.0x1
080
.0Se
t 1
55.0
x565
.0Se
t 1
50.0
x560
.0Se
t 1
50.0
x865
.0
Set
260
.0x1
080
.0Se
t 2
62.5
x570
.0Se
t 2
60.0
x365
.0Se
t 2
55.0
x870
.0
Set
360
.0x1
080
.0Se
t 3
67.5
x10
90.0
Set
370
.0x1
70.0
Set
360
.0x8
75.0
Set
460
.0x1
080
.0Se
t 4
67.5
x10
90.0
Set
475
.0x
____
100.
0Se
t 4
65.0
x880
.0
Set
560
.0x1
080
.0Se
t 5
67.5
x10
90.0
% A
bs
Rep
s%
Rel
% A
bs
Rep
s%
Rel
% A
bs
Rep
s%
Rel
% A
bs
Rep
s%
Rel
Set
165
.0x8
80.0
Set
160
.0x5
72.5
Set
150
.0x5
60.0
Set
155
.0x5
65.0
Set
265
.0x8
80.0
Set
267
.5x5
77.5
Set
260
.0x3
65.0
Set
260
.0x5
70.0
Set
365
.0x8
80.0
Set
372
.5x8
90.0
Set
370
.0x2
72.5
Set
365
.0x5
75.0
Set
465
.0x8
80.0
Set
472
.5x8
90.0
Set
475
.0x1
75.0
Set
470
.0x5
80.0
Set
565
.0x8
80.0
Set
572
.5x8
90.0
Set
580
.0x
____
100.
0
% A
bs
Rep
s%
Rel
% A
bs
Rep
s%
Rel
% A
bs
Rep
s%
Rel
% A
bs
Rep
s%
Rel
Set
170
.0x5
80.0
Set
165
.0x3
70.0
Set
150
.0x5
60.0
Set
160
.0x3
65.0
Set
270
.0x5
80.0
Set
272
.5x3
80.0
Set
260
.0x3
65.0
Set
265
.0x3
70.0
Set
370
.0x5
80.0
Set
377
.5x5
90.0
Set
370
.0x2
72.5
Set
370
.0x3
75.0
Set
470
.0x5
80.0
Set
477
.5x5
90.0
Set
475
.0x1
75.0
Set
475
.0x3
80.0
Set
570
.0x5
80.0
Set
577
.5x5
90.0
Set
580
.0x1
80.0
Set
670
.0x5
80.0
Set
677
.5x5
90.0
Set
685
.0x
____
100.
0
% A
bs
Rep
s%
Rel
% A
bs
Rep
s%
Rel
% A
bs
Rep
s%
Rel
% A
bs
Rep
s%
Rel
Set
175
.0x3
80.0
Set
170
.0x1
70.0
Set
150
.0x5
60.0
Set
160
.0x3
65.0
Set
275
.0x3
80.0
Set
277
.5x1
77.5
Set
260
.0x3
65.0
Set
265
.0x2
70.0
Set
375
.0x3
80.0
Set
382
.5x3
90.0
Set
370
.0x2
72.5
Set
370
.0x2
75.0
Set
475
.0x3
80.0
Set
482
.5x3
90.0
Set
475
.0x1
75.0
Set
480
.0x1
80.0
Set
575
.0x3
80.0
Set
582
.5x3
90.0
Set
580
.0x1
80.0
Set
675
.0x3
80.0
Set
682
.5x3
90.0
Set
685
.0x1
85.0
Set
775
.0x3
80.0
Set
782
.5x3
90.0
Set
790
.0x
____
100.
0
x3's Wavex5's Wavex8's Wavex10's Wave
Un
loa
d (
Op
tio
na
l)
Acc
um
ula
tio
nIn
ten
sifi
cati
on
Rea
liza
tio
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nlo
ad
(O
pti
on
al)
We
ek
1W
ee
k 2
We
ek
3
We
ek
1W
ee
k 2
We
ek
3W
ee
k 4
Acc
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ten
sifi
cati
on
Rea
liza
tio
n
Un
loa
d (
Op
tio
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l)A
ccu
mu
lati
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Inte
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fica
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ealiz
ati
on
We
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1W
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k 2
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3W
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We
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4A
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lati
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Inte
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ealiz
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Un
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d (
Op
tio
na
l)
We
ek
1W
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k 2
We
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3
CIT
AD
EL
ST
RE
NG
TH
& C
ON
DIT
ION
ING
Jugg
ern
aut
Me
tho
d: W
ave
Cyc
ling
We
ek
4
RI %
100.0
97.5
95.0
92.5
85.0
90.0
82.5
87.5
80.0
80.0
85.0
77.5
82.5
75.0
75.0
80.0
72.5
75.0
77.5
67.5
72.5
75.0
Bo
nu
s70
.0
12
34
56
78
910
1112
13
CSU
WW
CO
DU
FUA
pp
St
Ga
Sob
ye w
kU
TCSa
mEl
on
VM
IC
lem
25
-Au
g1
-Sep
8-S
ep1
5-S
ep2
2-S
ep2
9-S
ep6
-Oct
13
-Oct
20
-Oct
27
-Oct
3-N
ov
10
-No
v1
7-N
ov
BA
SEB
ASE
LOA
DP
ERF
un
load
BA
SELO
AD
+u
nlo
adP
ERF
BA
SELO
AD
un
load
PER
F
87
.59
0.0
92
.5
82
.58
5.0
87
.5
77
.58
0.0
82
.5
75
.07
7.5
80
.0
x6x5
x4x4
x3x4
x3x3
x3x3
x3x3
x3
67
.57
5.0
80
.07
07
2.5
77
.57
2.5
82
.57
5.0
80
.07
5.0
85
.0
45
55
66
66
56
65
5
2425
2420+
1824
1518
15+
1818
1515+
Low
Mo
dM
od
Hig
hO
pti
mal
Hig
hO
pti
mal
Op
tim
alLo
w-O
pt
Op
tim
alH
igh
Low
-Op
tO
pti
mal
% % % Re
ps/
Set
Tota
l Rep
s/D
ay
% % %
Ab
solu
te %
(A
ctu
al W
T o
n t
he
bar
)
Co
mp
etit
ive
In-S
easo
n 1
In-S
easo
n 2
In-S
easo
n 3
Foo
tbal
l 20
13
: In
-Se
aso
n B
en
ch C
ycle
CIT
AD
EL
ST
RE
NG
TH
& C
ON
DIT
ION
ING
PERFORMANCE
INDICATOR
NOTES
Gr 2 BENCH
REP
S
AB
S %
SETS
VO
L
PR
ILIP
EN
WEE
K
OP
PO
NEN
T
Upper
SUN
DA
Y
WO
RK
RELATIVE %
PER
F
LOA
D
BA
SE
UN
L
After set #4 >
OPEN @ 85%
Ave
rage
Re
lati
ve %
83
.13
Max
imu
m R
elat
ive
%9
2.5
0
Min
imu
m R
elat
ive
%7
5.0
0
No OTS
Circuit Style
No Clock
After set #4 >
OPEN @ 82.5%
*New maxes
adjusted if need
No OTS
Circuit Style
No Clock
Ascending Sets
NO CARDS
:90 T/O
Stable Sets
After Set #3 OTS
to a Heavy x4
Ascend to set #5 >
OPEN @ 80%
Circuit Style
No Clock
Move to Circuit
Style full session:
Time Premium
Max
imu
m A
bso
lute
%8
5.0
0
Min
imu
m A
bso
lute
%6
7.5
0
Ave
rage
Re
ps/
Set:
x3
Ave
rage
Vo
lum
e/D
ay:
x19
Ave
rage
Ab
solu
te %
76
.59
RI %
85.0
80.0
82.5
77.5
80.0
75.0
77.5
72.5
75.0
70.0
72.5
67.5
70.0
65.0
67.5
62.5
65.0
60.0
62.5
57.5
60.0
Bo
nu
s55
.0
12
34
56
78
910
1112
13
CSU
WW
CO
DU
FUA
pp
St
Ga
Sob
ye w
kU
TCSa
mEl
on
VM
IC
lem
25
-Au
g1
-Sep
8-S
ep1
5-S
ep2
2-S
ep2
9-S
ep6
-Oct
13
-Oct
20
-Oct
27
-Oct
3-N
ov
10
-No
v1
7-N
ov
n/a
HEA
VY
MED
IUM
LIG
HT
HEA
VY
MED
IUM
LIG
HT
un
load
HEA
VY
MED
IUM
LIG
HT
MED
IUM
LIG
HT
80
.08
2.5
85
.0
70
.07
2.5
75
.07
7.5
60
.06
2.5
65
.06
7.5
x2x3
x3x2
x3x3
x2x3
x3x3
x3
75
.06
5.0
55
.07
7.5
67
.55
7.5
80
.07
0.0
60
.07
2.5
62
.5
44
44
44
44
44
4
812
128
1212
812
1212
12
n/a
n/a
n/a
n/a
n/a
n/a
n/a
n/a
n/a
n/a
n/a
% % % Re
ps/
Set
Tota
l Rep
s/D
ay
% % %
CIT
AD
EL
ST
RE
NG
TH
& C
ON
DIT
ION
ING
Foo
tbal
l 20
13
: In
-Se
aso
n S
qu
at C
ycle
In-S
easo
n 2
In-S
easo
n 3
Ab
solu
te %
(A
ctu
al W
T o
n t
he
bar
)
Co
mp
etit
ive
In-S
easo
n 1
Ave
rage
Re
lati
ve %
Max
imu
m A
bso
lute
%
Ave
rage
Vo
lum
e/D
ay:
WO
RK
SUN
DA
Y
LowerOPP
ON
ENT
WEE
K
LOA
D
PER
F
Ave
rage
Re
ps/
Set:
x3
PERFORMANCE
INDICATOR
NOTESBASE
UN
L
Gr 2 BENCH
REP
S
AB
S %
1:30 Turn Over
Concentric Only
72
.50
Max
imu
m R
elat
ive
%8
5.0
0
Min
imu
m R
elat
ive
%6
0.0
0
2:00 Turn Over
Oscillatory 3-0-0-0
Circuit Style
No Clock
2:15 Turn Over
Concentric Only
2:15 Turn Over
+ Pause
1:30 Turn Over
Concentric Only
2:15 Turn Over
+ Pause
NO SUN. LIFTS
All Stable Sets
2:15 Turn Over
Concentric Only
2:15 Turn Over
+ Pause
2:00 Turn Over
Oscillatory 3-0-0-0
80
.00
Min
imu
m A
bso
lute
%5
5.0
0
2:15 Turn Over
Concentric Only
2:15 Turn Over
+ Pause
SETS
VO
L
PR
ILIP
EN
RELATIVE %
x11
Ave
rage
Ab
solu
te %
67
.50
@Donnell_B
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