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INTRODUCTION
The goal of every Becker College football player will be to constantly improve asboth a student and an athlete. We will improve our grades in the classroom and our
performance on the football field. We will hold study hall twice a week both during theseason and in the off-season. This will help us improve academically in the classroom.
We will condition ourselves physically to improve our performance on the field.
The one thing that you will eventually learn is that there is no shortcut to football
success. There are no miracle formulas for football. If you want to be a great footballplayer you must pay the price. If there was ever a sport that strength training was made
for it would have to be football. Building your muscle mass decreases the chance of injury. It also allows you to do more athletic things. Time in the weight room will pay
off on the field.
Sometimes we concentrate so hard on building our muscle mass that we forgetabout our stamina. It is a common phrase that fatigue makes cowards of everyone. This
is a true statement. Players that were tough as nails early in the game find it almostimpossible to carry on when they have used all their energy. It does not matter how
much you can bench if you can't get to the position on the field at the time you need to bethere. The point here is not to forget to be in shape when the season rolls around .
Working out with weights and getting proper conditioning is vital to your football
success. However, make sure that you are doing the right lifts and running. Concentrateon the lifts that will make you a better football player and keep you from getting injured.
The bench press is a good example. I have never understood why so many coaches treat
the bench press as the holy grail of football lifts. It always amazes me when I walk into agym and see a mob of lifters around the bench press area and just a couple of liftersspread in other areas. I think the bench press is an important lift and should be included
in any lifting program. However, there are lifts that are every bit as good and better forfootball than the bench.
If you want to be an explosive football player do explosive lifts. Here are some of the lifts that are related to what you will be expected to do on the field.
Hang Cleans Rack Cleans
Jump Squats
Power Cleans
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The squat is a great lift and extremely important for football. When you squatmake sure that you always concentrate on your form. I have seen experienced lifters lose
concentration for a brief second and put their backs in positions that they were neverintended to be in and with weight loads that just made it worse. Learn to squat
correctly and force yourself to concentrate each and every time that you squat.
We have included these in our workouts. We use more explosive type lifts thansome teams do. We are incorporating some lighter weight free weight squats into our
workouts
If we had to choose just two lifts for our football program we would do hangcleans and squats.
Always follow these simple rules when lifting.
Always have a good spotter in the gym with you.
Use your legs to pick up and set weight and never your back.
Always focus and force yourself to have good form.
Nutrition is one of the most important and most overlooked elements of strength
& conditioning. It only goes to makes sense that how much you get out of your body isdirectly related to what you put into your body. We recommend an all natural, no
supplement, high protein, low fat diet to complement your strength & conditioningprogram. A combination of healthy diet, weight and strength training and a consistent
metabolic conditioning program will improve a football player’s speed, flexibility, handto eye coordination, power, acceleration, stamina, and will reduce injuries.
The key to our success will be to work hard. We will work harder than our
opponents.
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Nutrition
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NUTRITION PROGRAM
Eating for Muscle BuildingIn order to build lean muscle mass you need to combine an adequate calorie intake with asolid muscle strengthening program. A large number of calories are needed to fuel both
workouts and tissue building. While getting enough calories is important, it is alsoimportant to get the right kind of calories.
CarbohydrateCarbohydrate is the predominant energy source for strength training. Stored as glycogenin the muscles, it is the fuel used to supply energy for short, intense bursts of power. The
harder and longer you work out, the more glycogen your muscles require. Once thesestores of glycogen are gone your energy level will drop and you will run out of fuel to
power muscle contractions. For this reason, athletes doing strength training exercise inthe hopes of building lean muscle need to have an adequate carbohydrates intake.
Experts recommend at least 500 to 600 grams of carbohydrate per day to keep yourmuscle glycogen stores high.
3.6gr carb x body wt (lbs)= grams carb/day
For a 140 pound person this is about 504 grams per day or about 2,000 carbohydratecalories and 720 grams or 2,900 carbohydrate calories for a 200-pound person.
ProteinProtein is the basic building material for muscle tissue, and strength trainers need toconsume more than the non-exercisers. However, most strength athletes still overestimate
their protein needs. Daily protein recommendations for serious strength athletes are about0.6 to 0.8 grams per pound of body weight. That's about 90 to 115 grams of protein/day
for the 140-pound athlete and 128 to 164 grams for those weighing 200 pounds.
FatAfter you've met your carbohydrate and protein needs there is room for fat. Fat is an
essential nutrient, however, you require a small amount of it to remain healthy. Less than30% of your total daily calories should come from unsaturated fat.
Water
In addition to the regular eight glasses of water every day, you need to drink to replacefluids that are lost during exercise. To be confident that you are well hydrated before
workouts, drink 2 cups of fluid 2 hours before exercise. During your workout, drink 4 to8 ounces every 15 to 20 minutes. After exercise, replace any further fluid losses with 16
ounces of water. If you want to be precise, you can weigh yourself before and afterworkouts. For each pound lost during exercise, you should be drink 16 ounces of fluid.
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Sports drinksEnergy bars and sports drinks may be helpful if exercise lasts longer than 1 hour.
Carbohydrate supplements can be useful to help fit adequate carbohydrates into a busyday if you don't have time to eat a meal. Consuming a meal-replacement beverage just
after muscle-building exercise is convenient but you can do the same thing with a tuna
sandwich, a banana, a bagel or other real food snack. You should try to consume someprotein and carbohydrate after your workout in order to fuel muscle growth and replenishglycogen stores for your next workout.
We do not recommend the use of unnatural supplements. We believe that
through a suitable diet an athlete can provide their body with the proper
nutritional levels to increase their overall strength and maintain an
optimum level of conditioning.
SupplementsMost supplements that are supposed to help build muscle don't work. But some, such as
creatine, fluid and electrolyte replacers, carbohydrate supplements, and liquid mealreplacers may offer some benefits to strength training athletes.
CreatineWhen combined with a good diet and strength training program, creatine has the potentialto produce slightly more power during workouts. Research has also found that loading
creatine into the muscles may help speed up muscle gain. While many creatinesupplements are available at a price, meat is the best dietary source of creatine. Typical
dose for creatine loading is 5 grams of creatine monohydrate four times per day for 5days. A maintenance dose of 2 grams per day can follow. Taking more than the usual
dosage of creatine offers no added benefit. Also, users should be aware that creatine andother popular supplements are subject to little government regulation, so there is no
guarantee that they are pure.
HYDRATION TIPS
Research has shown that you can get a performance benefit by staying well hydratedduring exercise. An athlete in a dehydrated state increases his risk of experiencing muscle
cramps and strains. The following are tips to help you stay hydrated for optimalperformance.
• Drink fluids before, during and after exercise
1. Pre-exercise hydration methods:a. Up to one hour before activity: liberal intake (as much as you want)
b. 10-15 minutes before activity: 16 oz. of fluid
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2. During exercise:
a. Drink 4-8 oz. of fluid every 10-15 minutes
3. After exercise:
a.
Drink 24 oz. of fluid for every pound of weight lostb. Check the color of your urine to see if fluid intake is adequate. Clear,light colored urine indicates you are well hydrated.
• For workouts lasting more than an hour, fluid replacement drinks such asGatorade, PowerAde can help replace carbohydrates.
STRENGTH GAIN AND BODY FAT LOSS SUGGESTIONS
• Eat a minimum of THREE meals a day. NEVER SKIP A MEAL (this meansbreakfast!). Try to eat every three hours. Snack on skim milk and fruit (greatprotein and carb. combo.)
• Eat 4-6 smaller meals rather than three large meals a day
• Drink a minimum of 64 oz. of water per day. Water is filling and essential.
• Eat equal amounts of low fat protein (turkey, chicken, fish) and fibrous carbs(fruits and vegetables) at each meal. It is important to maintain an adequateprotein intake to help prevent loss of muscle tissue while trying to reduce body
fat. Protein requirements should be increased when caloric consumption is
reduced or activity levels are increased.• Drastically increase the intake of fruits and vegetables. Eat five servings of fruits
and vegetables a day.
• Eat a salad with your meals. The darker the better (a good source of carbs). Haveall of the dressing and sauces on the side.
• Avoid all high fat dairy products. Use skim milk, egg whites, and cottage cheeseas protein sources.
• Avoid red meat whenever possible, eat white meat instead (chicken or turkey).
• Avoid all fried food. This includes fried chicken, fried fish, as well as potato chipsand french fries.
• Avoid eating after 7:00 pm. Eating should coincide with activity. If you are
training later it is okay to eat later. Make sure you eat within one hour of yourworkout. Avoiding late night eating will give you more of an appetite forbreakfast.
• Weight loss of more than one pound per week is not recommended and willnegatively affect performance.
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SAMPLE MENU
BREAKFAST:
#1. Egg white or Egg Beater omelets, 3 eggs (ham or cheese, mushrooms,
peppers, onions)Oatmeal or 4 slices of whole-wheat toast (with jelly, 2 with peanut butter)3 glasses of skim milk
3 glasses of water
#2. OatmealFruit salad (Homemade or in light syrup)
4 pieces of ham (ham or Canadian bacon)3 egg whites
Omelets are OK everyday as long as they are made with egg whites or egg
beaters. Add as many vegetables as possible. Go easy on the cheese and ham.
LUNCH:Turkey, Chicken, Tuna, Skim milk
Salad with 3 ounces of turkey or tuna on topLow calorie dressing
1 apple1 orange
DINNER:
Turkey, Chicken, FishVegetables – Broccoli, Cauliflower, Salad, etc.
For lunch and dinner: pasta, bread and rice should be replaced when
possible with fruits and vegetables.
SANCKS:Skim Milk
Low Fat Yogurt or Cottage CheeseAnimal Crackers
Walnuts and Almonds½ can of Tuna with Wheat Thins or Triscuits
Turkey or Tuna Pita Sandwich with lettuce, pickle, tomato, onion, etc.
Snacks should be eaten between Breakfast and Lunch and between Lunch
and Dinner. Don’t go crazy with the snacks. Example: 1 glass of Skim Milk,1, 4-6 oz. Cottage Cheese and 1 serving of Almonds.
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WHAT TO BUY – SHOPPING LIST
PROTEIN SOURCES:
Eggs (use egg whites for leaner protein source) or Egg Beaters
Tuna – packed in water only. (use Light Mayo if desired)Sliced Turkey Breast95% Lean Ground Beef
Skinless Chicken BreastKidney Beans
Turkey Bacon95% Lean Ham
Fish (Non-Fried)
BREADS AND CEREALS:Breads: 1 loaf per week (no white breads)
Whole Wheat or Multi GrainRye
PumpernickelPita Bread
Whole Wheat or Multi Grain BagelsWhole Wheat or Multi Grain English Muffins
Cereal: 1 - 20 oz. box per week
Raisin BranGrape Nuts
Honey Nut CheeriosOat Bran
Bran ChexShredded Wheat
Do not buy junk cereal (lucky Charms, Cocco Puffs, etc.)
DAIRY PRODUCTS:
Skim Milk – 1 Gallon per week minimum. No Whole Milk!Low Fat Yogurt / Cottage Cheese
Low Fat CheeseLow Fat Mayo.
Low Fat Ice CreamLow Fat Frozen Yogurt
FRUITS AND VEGETABLES:
Fruits:Apples – 7 per week
Bananas – 7 per week Oranges – 5 per week
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FRUITS AND VEGETABLES CONT.:Fruits cont.:
Plums – 5 per week Cantaloupe – 1 per week
Watermelon
Orange Juice – 1 gallon per week Apple Juice – 1gallon per week
Vegetables:Broccoli
CauliflowerPeas
String BeansGreen Beans
Potatoes – 1 large bag per week (bake or microwave – Do not smother w/ butter)Lettuce
TomatoesCucumbers
Summer SquashGreen/Yellow Peppers
Athletes most commonly fall short with this food group. It should not be
neglected. Make conscious decisions to include vegetables in as many mealsas possible.
PASTA-RICE:Spaghetti, Ziti, etc. – 2 pounds per week
Minute Rice – use individual packetsMacaroni and Cheese – Low Fat
Ravioli -, Stuffed Shells – Low Fat
MISC.:Instant Oatmeal – breakfast
Nutra Grain Waffles – breakfastJelly – use on toast, bagels, and muffins instead of butter
Graham Crackers – snack Animal Crackers – snack
Almonds – snack Walnuts – snack
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Strength
&
Conditioning
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STRENGTH OVERVIEW
The strength portion of our program is designed to developing you as an athlete,
not as a bodybuilder. If you want to be the best football player you can be, do not deviatefrom this program. Do not add another chest day or concentrate on biceps for hours. We
do not want to OVER TRAIN. Do not spend more than 90 minutes on an entire workout.If it takes longer than that, you are either adding exercises that you shouldn’t or you are
not working fast enough. Our goal is to focus on ground-based exercises that lead toexplosiveness out on the playing field.
We will use a split routine. Mondays and Tuesdays will be our “heavy” days.
Thursdays and Fridays will be our more “explosive” workouts. If you cannot follow theexact schedule try to allow at least 48 hours between the two leg days and upper body
days. If for some reason you cannot make the four lifting days in any one week, makesure you get at least the Monday, Tuesday and Thursday workouts in.
We will do the following:
1. Stretch before and after each lifting session.
2. Take the proper amount of rest between each set. Unless otherwise noted, the
proper rest is 1:30 - 2:00 min. on core exercises when the reps. are in the 10 – 12range. Increase the rest period as the reps. decrease in number. Allow 1:00 min
rest on auxiliary lifts.
3. All lifts should be done explosively, lift quick, be quick . Control the weight onthe negative and explode on the positive. Get into the habit of working on the fast
twitch muscles while you lift.
4. Two other keys to lifting are eating right and getting enough rest. You will seeyour biggest gains if you are getting the proper amount of sleep at night and get
protein and carbs with each meal while staying away from the fatty foods. TheNUTRITION segment of this manual should cover any diet related questions youmay have.
5. Always workout with a partner and always use collars. Partners are the spotters on
exercises when needed.
6. The intensity is shown for each lift. On our core lifts we use the REP CHARTnumbers for your max. You may also use the REP CHARTS for auxiliary lifts.
Estimate a max and use the carts for the weights to be used. If you cannotaccurately estimate a max, auxiliary lifts may also be done until failure. For
example. . . Dumbbell Incline Press 3 sets of 10 reps. Pick a weight you can do
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ten times and no more. You should struggle on your last couple reps. If you cando more than 10 reps you are not using enough weight.
7. If there is an exercise that you do not understand or do not have the equipment for
please give Coach Nestor a call to get an exercise supplement.
8. Use proper form! The form is more important than the weight used.
9. Challenge yourself to increase the weight! We will be testing when you report tocamp.
10. Write down your weights each week in the spaces provided. The manuals will be
collected at the start of camp.
WARM UP
The warm up is not intended to be cardiovascular or an aerobic conditioning
exercise. The single most important reason we do the warm up is for injury prevention.
Some great examples of warm ups:
5 minutes of jumping rope
5 minutes of stationary bike
5 minutes of stepper or elliptical machine 5 minutes of light jogging
TIME SCHEDULE FOR LIFTING SESSION
5 min Stretch 5 min Warm Up
50-60 min Weight Training
5 min Core/Abs
5min Post Stretch
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FLEXIBILITY
Flexibility is essential to the football athlete who desires to improve his speed, efficiency
of movement and reduce injuries. Stretching is vital both before and after a workout!
DYNAMIC FLEXIBILITY
The dynamic warm-up will be done at the beginning of every workout. The purpose of
the dynamic warm-up is to increase blood flow, heart rate, core temperature, andneurological awareness of sport specific skills. The warm-up will last approximately 5
minutes. This warm-up will be done at the beginning of each lifting and running sessionfor the athlete.
Walking Twist Lunges 20 yards each direction
Step-Squat-Lean 10 yards each direction
Walking High Knees 20 yards each directionWalking Butt Kicks 20 yards each directionWalking Toe Touches 20 yards each directing
Walking Twist LungesPerformed just like a traditional lunge. Make sure you step as far as possible with yourlead foot. Do not let your knee past your toe. Your back knee should come as close to
the ground as possible. Make sure to twist your upper body towards your lead leg.
Step-Squat-LeanStart with your feel slightly less than shoulder width. Facing sideways, with your lead
foot, step as far as possible to the side. Your feet should be significantly wider thanshoulder width with your toes still pointing straight ahead. Squat back below parallel and
touch your fingertips to the ground. Lean out in the direction of the lead leg to stretch thegroin. Lastly, step with your trail foot so your feet are back to slightly less than shoulder
width. Repeat. Make sure your chest is out, your back is slightly arched and you aresitting back.
Walking High KneesWith your knee up and toe up bring the knee up to your chest with your hands and hold
for a count. The plant foot heel should not be on the ground. Make sure your eyes arelooking straight ahead with your chest out.
Walking Butt KicksBring your heel up to your buttocks with your knee pointed directly down to the groundand hold for a count. Make sure your eyes are looking straight ahead with your chest out.
The plant foot heel should not be on the ground.
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STATIC STRETCHING
The right way to stretch is a relaxed, sustained stretch with your attention focused on themuscles being stretched. Do not bounce. Your breathing should be normal. Go to the
point where you feel mild tension. The reason we do the form running before stretchingis to loosen the muscles making it easier to stretch.
Pre Stretch Routine (8 second hold on the stretch)
1. Neck Rolls2. Arm Circles
3. Triceps Stretch – arm behind the head, push down with opposite hand4. Arm Lateral Stretch – bring your arm across your body and hold with the opposite
hand, you should feel a stretch in your shoulder5. Trunk Rolls
6. Groin Lean – legs spread
7. Hurdler Stretcha. lean out to toeb. bring opposite foot to chest to stretch out the buttocks
c. bring opposite foot over leg and lean out to side to stretch the lower back 8. Knee to Chest – lying with your back flat on the ground, opposite foot toes should
be pointed toward the ceiling9. Standing Quad
10. Hip Flexor11. Standing Calf Stretch
12. Saigon Squat – groin
Post Stretch Routine (15 second hold on the stretch)Stretching will be the same as the pre stretch routine. The only change would be to insert
Partner Hamstring Stretch for the Hurdler Stretch routine. The Partner Hamstring Stretchis performed flat on your back with your arms stretched out to the side. The non-
stretched leg should be flat with the toe pointed upward. Your partner should place onehand on your knee and the other on the heel of the foot. Gently stretch the leg back for a
15 count and then you should apply force back on his hand for a 15 count. Do this twiceon each leg. If you do not have a partner, stay with the Hurdler Stretch routine.
ALTERNATIVE DYNAMIC WARM-UP
5 minutes of jumping rope5 minutes of stationary bike
5 minutes on stepper or elliptical trainer5 minutes of light jogging
The dynamic warm-up is intended to help prevent injuries. It is not intended to be a
cardiovascular or aerobic conditioning activity. Be sure to perform exercise specificwarm-ups for each exercise during your lifting session.
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Training
Calendar
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May 2008Sunday Monday Tuesday Wednesday Thursday
1 2
4 5 6 7 8 9
11 12 13 14 15 16
18 19
Summer Workout
Program begins
WEEK 1
LIFT
20
LIFT
21
SPRINT WORKOUT
22
LIFT
23
25 26
WEEK 2
LIFT
27
LIFT
28
METABOLIC
WORKOUT
SCHEDULE
A
29
LIFT
30
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June 2008Sunday Monday Tuesday Wednesday Thursday
1 2
WEEK 3
3
LIFT
4
CONDITIONING
WORKOUT
5
LIFT
6
8 9
WEEK 4
10
LIFT
11
SPRINT WORKOUT
12
LIFT
13
15 16WEEK 5
17
LIFT
18
METABOLIC
WORKOUT
SCHEDULE
A
19
LIFT
20
22 23
WEEK 6
SPEED WORKOUT
LIFT
24
LIFT
25
METABOLIC
WORKOUT
SCHEDULE
B
26
LIFT
27
29 30
WEEK 7
SPEED WORKOUT
LIFT
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July 2008Sunday Monday Tuesday Wednesday Thursday
1
LIFT
2
METABOLIC
WORKOUT
SCHEDULE
A
3
LIFT
4
6 7
WEEK 8
SPEED WORKOUT
LIFT
8
LIFT
9
METABOLIC
WORKOUT
SCHEDULE
B
10
LIFT
11
13 14WEEK 9
SPEED WORKOUT
LIFT
15
LIFT
16
METABOLIC
WORKOUT
SCHEDULE
A
17
LIFT
18Send
O
Ch
20 21
WEEK 10
SPEED WORKOUT
LIFT
22
LIFT
23
METABOLIC
WORKOUT
SCHEDULE
B
24
LIFT
25
Send
Clea
27 28
WEEK 11
SPEED WORKOUT
29
LIFT
30
METABOLIC
WORKOUT
SCHEDULE
A
31
LIFT
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August 2008Sunday Monday Tuesday Wednesday Thursday
1
3 4 WEEK 12
(Payment for the
Fall 2008
semester is due)
SPEED WORKOUT
LIFT
5
LIFT
6
METABOLIC
WORKOUT
SCHEDULE
B
7
LIFT
8
10 11 12 13 14 15
17 18 19 20 21 22
24 25 26 27 28 29
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MONDAY (5/19/08)
Exercise Sets Reps Max/ Wt. Used
High Pulls 3 6
Lunges - BB 3 10
Wide Grip Pull Ups 3 10
Shrugs - BB 2 12
Balance Squats 2 10
DB Alternate Curls 2 12
Glute Ham Raises 2 10
TUESDAY (5/20/08)
Exercise Sets Reps Max/ Wt. Used
Bench Press 3 10
Incline Bench Press - DB 2 10
Standing Shoulder Press - BB 3 10
Lying Triceps Extensions - EZ Bar 2 12
Rear Delt Raises 2 10
Rope Pushdowns 2 12
Calf Raises 2 10
THURSDAY (5/22/08)
Exercise Sets Reps Max/ Wt. Used
Back Squat 3 10
Hex Bar Deadlift 3 6
DB Bent Over Rows 3 10Step Ups - DB 2 8
RDL - BB 2 8
Wrist Curls 2 12
Reverse Hypers 2 10
FRIDAY (5/23/08)
Exercise Sets Reps Max/ Wt. Used
Close Grip Bench Press 3 10
Arnold Press 2 10
Dips 3 104-Way Neck 3 8
Shoulder Supplement 2 12
Back Extensions 3 10
Curls (pick your own) 2 12
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MONDAY (6/2/08)
Exercise Sets Reps Max/ Wt. Used
High Pulls 3 6
Lunges - Barbell 3 8
Towel Pull Ups 3 10
Shrugs - BB 2 12
Balance Squats 2 10
Curls - BB 2 12
Glute Ham Raises 2 10
TUESDAY (6/3/08)
Exercise Sets Reps Max/ Wt. Used
Bench Press - BB 3 6
Incline Bench Press - DB 3 6
Standing Shoulder Press - BB 3 6
Lying Triceps Extensions -BB 2 10
Rear Delt Raises - DB 2 10
Rope Pushdowns 2 10
Calf Raises 2 10
THURSDAY (6/5/08)
Exercise Sets Reps Max/ Wt. Used
Back Squat 3 6
Hex Bar Deadlift 3 4
DB Hang Clean 3 6Step Ups - DB 2 8
Bent Over Rows - BB 2 10
Reverse Curls 2 12
Reverse Hypers 2 10
FRIDAY (6/6/08)
Exercise Sets Reps Max/ Wt. Used
Close Grip Bench Press 3 6
Arnold Press 3 6
Dips 3 104-Way Neck 3 8
Shoulder Supplement 2 12
Back Extensions 3 10
Curls (pick your own) 2 12
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MONDAY (6/9/08)
Exercise Sets Reps Max/ Wt. Used
Hang Clean 3 6
Lateral Lunge - BB 3 6
Pull Ups - Wide Grip 3 12
Hang Shrug 2 10
Single Leg RDL 2 10
DB Incline Curls 2 12
Glute Ham Raises 2 12
TUESDAY (6/10/08)
Exercise Sets Reps Max/ Wt. Used
Bench Press 4 4
Incline Bench Press - DB 4 4
Standing Shoulder Press - DB 4 4
Lying Triceps Extensions - EZ Bar 2 12DB Lying Front Shoulder
Raise 2 8
Overhead Triceps Extensions - DB 2 12
Calf Raises 2 10
THURSDAY (6/12/08)
Exercise Sets Reps Max/ Wt. Used
Back Squat 4 4
Push Press 3 6
Cable Rows 3 1025lb Hip Flexor / Leg Curl Superset 2 8 /8
Lateral Step Ups - BB 2 8
Forearm Plate Walks 2 Failure
Reverse Hypers 2 10
FRIDAY (6/13/08)
Exercise Sets Reps Max/ Wt. Used
Incline Press - BB 3 6
Plate Raises 3 10
Dips 3 124-Way Neck 3 8
Shoulder Supplement 2 12
Back Extensions 3 10
Curls (pick your own) 2 12
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MONDAY (6/16/08)
Exercise Sets Reps Max/ Wt. Used
Hang Clean 3 6
Lateral Lunge - BB 3 6
Lat. Pulldowns 3 12
Hang Shrug 2 8
Single Leg RDL 2 10
DB Alternate Curls 2 12
Glute Ham Raises 2 12
TUESDAY (6/17/08)
Exercise Sets Reps Max/ Wt. Used
Bench Press Cluster 8 2
Incline Bench Press - DB 4 4
Shoulder Circuit 33 / 3 /
3
Lying Triceps Extensions - DB 2 10Plate Raises 2 10
Rope Pushdowns 2 12
Calf Raises 2 10
THURSDAY (6/19/08)
Exercise Sets Reps Max/ Wt. Used
Back Squat Cluster 8 2
Push Press 3 6
Bent Over Rows - DB 3 10
Hip Flexion / Leg CurlSuperset 2 8 / 8
Lateral Step Ups - BB 2 8
Wrist Curls 2 12
Reverse Hypers 2 10
FRIDAY (6/20/08)
Exercise Sets Reps Max/ Wt. Used
Incline Bench Press - BB 4 4
Standing Military Press - DB 4 4
Dips 3 124-Way Neck 3 6
Shoulder Supplement 2 12
Back Extensions 3 10
Curls (pick your own) 2 12
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MONDAY (6/30/08)
Exercise Sets Reps Max/ Wt. Used
Hang Clean 4 4
Lunges - BB 3 6
Medium Grip Pull Ups 3 12
Shrugs - BB 3 12
Balance Squat 2 10
DB Hammer Curls 2 12
Glute Ham Raises 2 12
TUESDAY (7/1/08)
Exercise Sets Reps Max/ Wt. Used
Incline Bench Press - BB 4 5
Bench Press - DB 4 5
Standing Military Press - DB 4 5
Lying Triceps Extensions - EZ Bar 2 10Plate Raises 2 10
Rope Pushdowns 2 10
Calf Raises - 3 Way 2 10
THURSDAY (7/3/08)
Exercise Sets Reps Max/ Wt. Used
Back Squat 4 5
Hex Bar Deadlift 3 6
Bent Over Rows - BB 3 8
Hip Flexion / Leg Ext.Superset 2 8 / 8
Step Ups - BB 2 8
Forearm Plate Walks 2 Failure
Reverse Hypers 2 10
FRIDAY (7/4/08)
Exercise Sets Reps Max/ Wt. Used
Bench Press - BB 2 16's
Arnold Press 4 5
Dips 3 124-Way Neck 3 6
Shoulder Supplement 2 12
Back Extensions 3 10
Curls (pick your own) 2 12
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MONDAY (7/7/08)
Exercise Sets Reps Max/ Wt. Used
Hang Clean 5 5/4/3/2/2
Lunges - BB 3 6
Towel Pull Ups 3 12
Shrugs - BB 3 10
Balance Squat 2 10
DB Hammer Curls 2 12
Glute Ham Raises 2 12
TUESDAY (7/8/08)
Exercise Sets Reps Max/ Wt. Used
Incline Bench Press - BB 5 3
Bench Press - DB 5 3
Push Press 5 3
Lying Triceps Extensions - DB 2 10Lying Front Shoulder Raises -DB 2 10
Overhead Triceps Extensions - DB 2 10
Calf Raises - 3 Way 2 10
THURSDAY (7/10/08)
Exercise Sets Reps Max/ Wt. Used
Back Squat 4 4
Hex Bar Deadlift 4 4
Cable Rows 3 8
Hip Flexion / Leg Ext.Superset 2 8 / 8
Step Ups - BB 2 8
Wrist Curls 2 Failure
Reverse Hypers 2 10
FRIDAY (7/11/08)
Exercise Sets Reps Max/ Wt. Used
Bench Press - BB 2 12's
Plate Raises 3 8
Dips 3 124-Way Neck 3 6
Shoulder Supplement 2 12
Back Extensions 3 10
Curls (pick your own) 2 12
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MONDAY (7/14/08)
Exercise Sets Reps Max/ Wt. Used
Hang Clean Cluster 10 1
Lunges - BB 3 6
Pull Ups - Underhand Grip 3 10
Shrugs - BB 3 10
Balance Squat 2 10
DB Incline Curls 2 12
Glute Ham Raises 2 12
TUESDAY (7/15/08)
Exercise Sets Reps Max/ Wt. Used
Bench Press Cluster 10 1
Incline Bench Press - DB 5 3
Shoulder Circuit 33 / 3 /
3
Lying Triceps Extensions - BB 2 10Lying Front Shoulder Raises -
DB2 10
Tricep Kickbacks - DB 2 10
Calf Raises - 3 Way 2 10
THURSDAY (7/17/08)
Exercise Sets Reps Max/ Wt. Used
Back Squat Cluster 10 1
Hex Bar Deadlift 5 3
Cable Rows 3 825 lb Hip Flexor / Leg Ext. Superset 2 8 / 8
Step Ups - BB 2 8
Wrist Curls 2 12
Reverse Hypers 2 10
FRIDAY (7/18/08)
Exercise Sets Reps Max/ Wt. Used
Bench Press - BB 2 12's
Plate Raises 3 8
Dips 3 124-Way Neck 3 6
Shoulder Supplement 2 12
Back Extensions 3 10
Curls (pick your own) 2 12
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MONDAY (7/21/08)
Exercise Sets Reps Max/ Wt. Used
Hang Clean 3 10
Lunges - BB 4 5
Pull Ups - Underhand Grip 3 12
Shrugs - BB 3 12
Balance Squat 2 12
DB Incline Curls 2 12
Glute Ham Raises 2 12
TUESDAY (7/22/08)
Exercise Sets Reps Max/ Wt. Used
Bench Press 3 10
Incline Bench Press - DB 5 5
Shoulder Circuit 33 / 3 /
3
Lying Triceps Extensions -BB
2 12
Lying Front Shoulder Raises -
DB2 12
Tricep Kickbacks - DB 2 12
Calf Raises - 3 Way 3 12
THURSDAY (7/24/08)
Exercise Sets Reps Max/ Wt. Used
Back Squat 3 10
Hex Bar Deadlift 5 5
Cable Rows 3 10
25 lb Hip Flexor / Leg Ext. Superset 2 8 / 8
Step Ups - BB 2 10
Wrist Curls 2 12
Reverse Hypers 2 12
FRIDAY (7/25/08)
Exercise Sets Reps Max/ Wt. Used
Bench Press - BB 3 10
Plate Raises 3 10
Dips 4 8
4-Way Neck 3 8
Shoulder Supplement 2 12
Back Extensions 3 10
Curls (pick your own) 2 12
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MONDAY (7/28/08)
Exercise Sets Reps Max/ Wt. Used
Hang Clean 3 6
Lateral Lunge - BB 3 6
Pull Ups - Wide Grip 3 12
Hang Shrug 2 10
Single Leg RDL 2 10
DB Incline Curls 2 12
Glute Ham Raises 2 12
TUESDAY (7/29/08)
Exercise Sets Reps Max/ Wt. Used
Bench Press 4 4
Incline Bench Press - DB 4 4
Standing Shoulder Press - DB 4 4
Lying Triceps Extensions - EZ Bar 2 12DB Lying Front Shoulder
Raise 2 8
Overhead Triceps Extensions - DB 2 12
Calf Raises 2 10
THURSDAY (7/31/08)
Exercise Sets Reps Max/ Wt. Used
Back Squat 4 4
Push Press 3 6
Cable Rows 3 1025lb Hip Flexor / Leg Curl Superset 2 8 /8
Lateral Step Ups - BB 2 8
Forearm Plate Walks 2 Failure
Reverse Hypers 2 10
FRIDAY (8/1/08)
Exercise Sets Reps Max/ Wt. Used
Incline Press - BB 3 6
Plate Raises 3 10
Dips 3 124-Way Neck 3 8
Shoulder Supplement 2 12
Back Extensions 3 10
Curls (pick your own) 2 12
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MONDAY (8/4/08)
Exercise Sets Reps Max/ Wt. Used
Hang Clean 4 5
Lateral Lunge - BB 3 6
Wide Grip Pull Ups 3 12
Hang Shrug 2 6
Single Leg RDL 2 10
DB Alternate Curls 2 12
Glute Ham Raises 2 12
TUESDAY (8/5/08)
Exercise Sets Reps Max/ Wt. Used
Incline Bench Press - BB 3 8
Bench Press - DB 3 8
Standing Military Press - DB 3 8
Standing Overhead Extensions - BB 2 10Plate Raises 2 10
DB Tricep Kickbacks 2 10
Calf Raises - 3 Way 2 10
THURSDAY (8/7/08)
Exercise Sets Reps Max/ Wt. Used
Back Squat 3 8
Push Press 4 5
Reverse Seated DB Rows 3 10
25 lb Hip Flexor / Leg Curl Superset 2 8 / 8Lateral Step Ups - BB 2 8
Reverse Curls - BB 2 10
Reverse Hypers 2 10
FRIDAY (8/8/08)
Exercise Sets Reps Max/ Wt. Used
Bench Press - BB 1 20's
Arnold Press 3 8
Dips 3 12
4-Way Neck 3 6Shoulder Supplement 2 12
Back Extensions 3 10
Curls (pick your own) 2 12
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Exercise
Descriptions
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EXERCISE DESCRIPTIONS
BACK EXTENSIONS
BACK SQUAT Place the bar across your upper back and shoulder (traps). Lift the elbows up to create a “shelf” for the bar using
the upper back and shoulder muscles. Feet should be placed a little wider than shoulder width. Begin with movingyour hips backwards, with weight on your heels. Make sure you keep the back arched and tight. Keep your head
up and chest up and out as you slowly and under control descend until the thighs are parallel to the floor. Once at
the bottom, keeping your weight on your heels, drive your hips forward so that hips do not rise before the chest.
Once the bar is on path and ascending, accelerate the bar upward with a powerful leg drive. Remember to inhalebefore descending and exhale as you begin the ascent.
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BALANCE SQUATS
When doing the Balance Squat, make sure your knee does not go past the toe. Sit back as you go down and get
thigh parallel to the floor.
BARBELL / EZ BAR EXTENSIONS
BENCH PRESS
Lie down on the bench and spread legs apart so you have a good base. Keep feet flat on the floor at all times. Keep
your head and shoulders in contact with the bench at all times. There should be a slight arch in the back as you
perform this lift. Your grip should be around two-hand widths outside the shoulders with thumb wrapped aroundthe bar. Keep your butt in contact with the bench! Lower the bar until it touches the chest. Explosively drive the
bar upward to arm length. Do not cheat and faking strength by bouncing the bar off your chest.
BENT OVER ROW
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EXTERNAL ROTATION
Slowly rotate outward at shoulder keeping elbow and forearm fixed. Continue movement outward until forearm is
slightly wider than shoulder. Slowly return to starting position. You can use either cables or dumbbells for thisexercise.
FOREARM PLATE WALKS Grab two ten pound plates and put them together with the smooth side facing out. Grab another two for your other
hand. Pinch them only using the tips of your finger. Pinch them until you cannot hold them anymore.
FRONT SQUAT
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GLUTE HAM RAISES
You can fasten your feet under a bar so they are stabilized or use a partner as shown. Descend slowly to the ground
in a controlled manner contracting your hamstrings. On the upward movement, use your hamstrings to pick yourupper body back up to the starting position. Avoid pushing off of the ground to get your upper body back to the
starting position.
HANG CLEAN
Position your feet slightly inside shoulder width. Place hands on the bar with a grip just outside the width of your
hips. “Set Your Core”: Chest out bringing shoulder blades together and contracting Abs. The Bar should be in a
natural hanging position, about mid-thigh. Lower the bar to just above the knees. Accelerate moving hips upwardand forward. This results in Triple Extension (Ankle, Knee & Hip). Shrug your shoulders as you reach to top of
triple extension. You should be on your toes. Quickly drop under the bar while spreading your feet explosively to
an athletic stance during the catch phase. Keep the weight close to your body. Finish with your elbows pointingforward. Your feet should be just outside of shoulder width.
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HANG SHRUGS
Start in a Hang Clean position. Shrug shoulders to ears, pause and return to starting position. You should be up on
your toes when shrugging to ears. It is an explosive movement.
HEX BAR DEADLIFT Assume a shoulder width stance, knees inside arms. Position your feet flat on the floor. Begin the pull by
extending the knees. Move hips forward and raise the shoulders at the same time. Keep your back archedat all times. Downward Movement: Flex the hips and knees to lower the bar slowly and under control.
Squat down towards the floor, maintain an arched back.
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HIGH PULLS Start in the basic Hang Clean position. Bring the hips forward and up explosively. Go high up on the toes and
shrug the shoulders towards the ears. This phase should imitate a jumping motion. Avoid bending arms before jumping. Pull the bar as high as possible with elbows up towards the ceiling. Keep the bar as close to the body as
possible. Avoid lifting the bar out away from the body.
HIP FLEXION
Hold a 25 lb. Plate over top of knee parallel to the floor. Hold for a 12 count and then pulse upwards returning toparallel for the prescribed number of reps.
INCLINE DB BENCH PRESS
Position yourself on the bench with feet flat on the floor and back flat against the bench. Grip the DB same asbench press. Lower DB’s to upper chest. Once they touch your chest, explosively drive the DBs upward. Keep the
hips and shoulders on the bench at all times and the feet flat on the floor
JERK CIRCUIT
Compound set including Barbell Push Press, Dumbbell Push Press and Dumbbell Clean & Press. Thereshould be no rest between each of the three exercises.
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PULL-UPS
Place hands wider than shoulder width with palms facing away. Pull yourself up until chin is over the bar.
PUSH PRESS
Start with hands slightly wider than shoulder width and feet are in the basic athletic/power position. The bar should
rest on the front of the shoulders, similar to the catch position of the hang clean.Movement: Drop the hips about 6 inches straight down. Explode upwards and extend the hips completely while
driving the bar over and slightly behind the head with arms fully extended, but not locked out. The power should
be generated through the hip extension and transfer through the shoulders to the bar.
BARBELL
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REAR DELT RAISES
Make sure you keep your arms straight. Use light weight. You should feel it in the back of the shoulder.
REVERSE HYPERS
These can be done with a dumbbell between your feet or a partner giving resistance in the upward movement of
your legs.
REVERSE SEATED DUMBBELL ROWS
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ROMANIAN DEADLIFT:Start with an alternate grip to hold the bar. The feet should be no wider than hip width and knees should be slightly
bent. The chest should be out, shoulders back, and shoulder blades squeezed together at all times. First tilt your
hips back by arching the lower back. Keep tilting or rotating your hips back over your heels and at the same time
bend at the waist. Lower the bar in a slow controlled manner by continually bending at the waist until the bar is atshin level. Maintain an arched back and keep the weight on your heels. You should feel the hamstrings stretch.
Next, drive your hips forward raising the weight until you are standing upright. Keep the bar close to your body
during the entire movement. You can do this by standing on a bench or on bumper plates.
SHRUGS
Use an overhand grip with hands approximately shoulder width apart and bar hanging at arms length. Stand erect
with knees slightly bent and hands in neutral position. Shrug shoulders to ears, pause and return to starting
position. Inhale when shrugging to ears; exhale on recovery to starting position.
SHOULDER CIRCUIT
Compound Set including Arnold Presses, Front Raises and Lateral Raises. There should be no rest between each of
the three exercises to count as 1 set.
Exercise 1- Arnold Press This motion will closely mimic a standing shoulder press, however your palms should be turned to
your face at the bottom of the range of motion. During the motion the palms will rotate away from the faceat the extended position.
Exercise 2- Front Raise Stand with DBs in each hand, holding them at the top of thighs. Raise the DBs to eye level and
lower them back to thighs under control. Keep arms straight and extended.
Exercise 3- Lateral Raise Stand with the DBs in each hand, holding them at the sides of your thighs. Raise the DBs to eye
level making a “T” shape with your body and lower them back to the thighs under control. Keep armsstraight and extended.
STABILITY BALL LEG CURLS
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STEP-UPS CONT.
20’S, 16’S AND 12’S
20’s: pick a weight you feel you can do 10 times. After you do the weight for 10 reps strip 10 pounds off
of each side and take a 30 second rest. Get back on the bench and try to get as many reps as you can.Repeat this process until you get 10 more reps total. Combined with your first set this should equal 20
total reps. The same concept is used for 16’s and 12’s. Find your 8 rep max for 16’s and do 8 more totalafter to equal 16. Find your 6 rep max for 12’s and do 6 more total after to equal 12.
20’s Example:
Set 1 225lbs x 10 reps30 sec rest
Set 2 205lbs x 4 reps30 sec rest
Set 3 185lbs x 4 reps30 sec rest
Set 4 165lbs x 2 repsDone Total Reps =20
DUMBBELL STEP UPS
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Shoulder
Supplement
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SHOULDER SUPPLEMENT
EXTERNAL ROTATION These exercises are designed to aid in the rehab of existing shoulder injuries and the prevention of futureinjuries. These exercises will strengthen muscles in the shoulder that are often underdeveloped and critical
to our core lifts. The workout plan typically calls for two sets of 10-12. Select two exercises totaling four
sets. These exercises should be performed with light weights and with strict form. Slowly rotate outward at
the shoulder keeping and fixed. Continue movement outward until forearm is slightly wider than shoulder. Slowly
return to starting position. The elbow should be in the same position through the entire movement. You may useeither cables or dumbbells.
INTERNAL ROTATION Slowly rotate inward at the shoulder keeping and fixed. Continue movement until forearm is positionedacross stomach area. Slowly return to starting position. The elbow should be in the same position
through the entire movement. You may use either cables or dumbbells.
CUBAN PRESS
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SHOULDER SUPPLEMENT cont
PRONE COBRA Start with the dumbbells out in front of your body. As you rotate the dumbbells back, your thumbs
should be pointed out. Bring your shoulder blades together.
SCAPULAR RAISES Sit on a bench or stability ball and bring the dumbbells out at a 45 ° angle. You should feel the stretch
between the shoulder blades.
SHOULDER ABDUCTION Keep your thumb pointed down. Bring the dumbbell out directly from you side.
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ABS
&
Core
Exercises
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.
RUSSIAN TWIST
ABS
SHOOTERS
Hips and Knees 90°. Start w/ shoulders off floor in crunch position. Tighten the abs to keep the lowerback flat against the floor. Maintain abdominal tension throughout the exercise. Slowly extend the
right leg, pause and return to the starting position. Repeat with left leg. Continue to alternate legs for
prescribed number of reps.
OBLIQUE CRUNCHES
Start in bent knee, crunch position. Arms are extended in front with palms together. Direct the arms
outside the left knee. The right shoulder rises up and rotates to the midline of the body. At the same
time the knees are moved back toward the head by raising the hips. Lower back remains flat and incontact with the floor. Pause and return to starting position. Alternate sides until the prescribed number
of reps have been reached.
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V-UPS
JACK KNIVES
Keep your back flat on the ground with your hands interlocked behind your head. Bring your right leg
up straight. While keeping your hands interlocked bring your upper body up as well and work your
hands to the outside of your right leg. Repeat to the left side when bringing your left leg up straight
IN THE V
ABS
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ABS
CRUNCH WITH EXTENSION
1 FOOT TOE TOUCHES
TOE TOUCHES
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Core
KNEELING OPPOSITES
LYING OPPOSITES
SUPERMAN
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CORE
CORE
TORSO CIRCUIT
LYING SIDE HIP THRUSTS
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Running
Program
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RUNNING OVERVIEW
The running portion of the program is geared toward improving our speed and quickness as well as
improving our cardiovascular base. If you follow these workouts, you will be prepared for the football
season!
Be sure to do the following:
1. Stretch before and after the running sessions.
2. Take the correct amount of rest between sprints or sets. Wear a watch!3. Do everything at FULL SPEED!
4. Drink plenty of fluids. Pick up a water bottle, so you can hydrate during your running sessions.5. Take your book with you at the beginning if you need to refer to it during the running sessions.
You can also take a 3x5 card with you putting all of the day’s assignments on it.6. Try to get a partner to run with and push you.
7. Always follow proper running form with your knees up, toes up, head up, with a good forwardbody lean and your arms in an L shape with the elbows in tight running on the balls of your feet
not your heels or toes.8. If you cannot run at a football field, find a track and convert yards to meters.
1m= 1.09 yards
FORM RUN:
*We want to emphasize repetition more so than speed in all of the form runs.
1. High Knees- (20 yds up and back) With proper running form punch the knees up andforward as you move down the field. Arm action should be vigorous and posture should
remain normal. Keep your knee and toe up. Weight should be on the balls of your feet.
2. Butt Kicks- (20 yds up and back) Snap the heel to the high hamstring as you move down thefield. The knees should be pointed down to the ground while the foot is flexed but the toe isnot pointed. Progress forward slowly, but again keep the movements quick.
3. Carioca- (20 yds up and back) Start facing sideways, concentrate on bending the knees andstaying low in your stance. Begin by stepping behind and then in front by rotating the hips.
STAY LOW!! Repeat in opposite direction.
4. Shuffle- (20 yds up and back) Start facing sideways. Shuffle with small steps. Feet shouldnot come together while staying low in your stance, bending at the knees, not at the waist.
STAY LOW! ! !
5. Bounding distance (40 yds up and back) Perform continuous alternating bound while
emphasizing on achieving full extension of the legs, quick take off, coordinated arm action,
and maximum distance on each bound. These are over-exaggerated runs, not skips or hops.6. Back Pedal Strides (20 yds up and back) With the weight on the balls of your feet; stride
backwards keeping your chest out over your knees. Your elbows should be in tight and
working back. Keep your stride length long.
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TIME SCHEDULE FOR RUNNING SESSION:
5 min Form Run (Vets can insert the A March and A Skip into the routine)5 min Pre Stretch
20-30 min Running Workout5-10 min Post Stretch
RUNNING DESCRIPTIONS:
PRO SHUTTLE (20 yards)
Start by straddling the line facing cone A. Turn to sprint and touch the line at cone B, then turn and sprintto cone C and touch the line. Finish by sprinting through the line at cone A.
4 CONE DRILL
START/FINISH
5 YDS. 5 YDS.
A C B
BACKPEDALC
A
R
I
O
C
A
10
Y
D
S
SPRINT
S
H
U
F
F
L
E
START
C
B
D
A
10
Y
D
S
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STADIUM STEPS
One set equals 30 stadium steps. Follow the proper running form. Walk back to the bottom of the steps.Run the next set of steps as soon as you reach the bottom. You can do the following variations. . . Every
Step, Every Other Step, Lateral Step, Three Up One Down
METABOLIC RUN Metabolic running is very important in the running segment. These drills closely simulate the movements you
will make out on the football field.
Metabolic drills are performed with a “jog back” relief after each segment and 2:00 or 3:00 min. betweensets to be spent stretching for the next set. Pay attention to detail during these drills. Practice the way you
play!!!
INTERVAL TRAINING
Interval #1 6/1/03 Interval #2 6/18/03
2 – 440’s 2 – 440’s2 – 330’s 2 – 330’s1 – 220 1 - 220
1 – 110 1 – 110*80 second rest between sprints *75 second rest between sprints
Interval #3 7/2/03 Interval #4 7/6/032 – 440’s 3 – 440’s
2 – 330’s 3 – 330’s1 – 220 2 – 220’s
1 – 110 2 – 110’s*70 second rest between sprints *65 second rest between sprints
Interval #5 7/23/03 Interval #6 8/6/033 – 440’s 3 – 440’s
3 – 330’s 3 – 330’s2 – 220’s 2 – 220’s
2 – 110’s 2 – 110’s*60 second rest between sprints *55 second rest between sprints
60 YARD SHUTTLE
Begin in your normal stance for your position. Sprint 5 yards, touch the line and come back.
Immediately sprint 10 yards, touch the line and come back. Immediately after that, sprint 15 yards, touchthe line and come back. This equals 60 total yards.
SANDWICH 40’S
Begin in your normal stance for your position. Begin by jogging the first 20 yards. At the 20 yard mark sprint the next 40 using proper running form. Gear back down and jog the last 20 yards. Allow 40
seconds rest between sets.
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WEEK 1 - 5 RUNNING SCHEDULE
WEEK #1 (5/19/08 - 5/24/08)
MONDAY 5/19/08 WEDNESDAY 5/21/08 SATURDAY 5/24/08
No Running 1st 5 weeks Form Run Form Run
Stretch Stretch
Sprint Workout Conditioning Workout10 - 40's 30 sec rest 8 -110's 30 sec restPro Shuttle x 3 Stadium Steps x 5
4 Cone x 3 Stretch
Stretch
WEEK #2 (5/26/08 -5/31/08)
MONDAY 5/26/08 WEDNESDAY 5/28/08 SATURDAY 5/31/08
No Running 1st 5 weeks Form Run Form Run
Stretch Stretch
Positional Workout Sprint Workout
Metabolic Run(Schedule A) - 3 sets
10 - 40's 30 sec rest10 - 10's 10 sec rest
4 - 60's 40 sec rest 60 yd Shuttle x 2
Stretch Stretch
WEEK #3 (6/2/08 - 6/7/08)
MONDAY 6/2/08 WEDNESDAY 6/4/08 SATURDAY 6/7/08
No Running 1st 5 weeks Form Run Form Run
Stretch Stretch
Conditioning Workout Positional WorkoutInterval #1 Metabolic Run
(Schedule B) - 3 SetsStretch
4 - 60's 40 sec restStretch
WEEK #4 (6/9/08 - 6/14/08)
MONDAY 6/9/08 WEDNESDAY 6/11/08 SATURDAY 6/14/08
No Running 1st 5 weeks Form Run Form Run
Stretch Stretch
Sprint Workout Conditioning Workout10 - 40's 30 sec rest 6 - 220's 1 min rest
10 - 20's 20 sec rest Stadium Steps x 5Pro Shuttle x 3 Stretch4 Cone x 3
Stretch
WEEK #5 (6/16/08 - 6/21/08)
MONDAY 6/16/08 WEDNESDAY 6/18/08 SATURDAY 6/21/08
No Running 1st 5 weeks Form Run Form RunStretch Stretch
Positional Workout Conditioning WorkoutMetabolic Run
(Schedule A) - 3 sets
Interval #2
Stretch5 - 60's 40 sec rest
Stretch
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WEEK 6 - 9 RUNNING SCHEDULE
WEEK #6 (6/23/08 - 6/28/08)
MONDAY 6/23/08 WEDNESDAY 6/25/08 SATURDAY 6/28/08
Form Run Form Run Form RunStretch Stretch Stretch
Speed Workout Positional Workout Conditioning Workout5 - 20's 20 sec rest Metabolic Run
(Schedule B) - 4 Sets12 - 110's 30 sec rest
10 - 40's 30 sec rest Stadium Steps x 6
5 - 20's 20 sec rest Sandwich 40's x 6 Stretch60 yd Shuttle x 4 Stretch
Stretch
WEEK #7 (6/30/08 - 7/5/08)
MONDAY 6/30/08 WEDNESDAY 7/2/08 SATURDAY 7/5/08)
Form Run Form Run Form Run
Stretch Stretch StretchSpeed Workout Positional Workout Conditioning Workout5 - 20's 20 sec rest Metabolic Run
(Schedule A) - 4 Sets
Interval #3
10 - 40's 30 sec rest Stretch10 - 10's 10 sec rest 5 - 60's 40 sec restPro Shuttle x 4 Stretch4 Cone x 4
Stretch
Week #8 (7/7/08 - 7/12/08)
MONDAY 7/7/08 WEDNESDAY 7/9/08 SATURDAY 7/12/08
Form Run Form Run Form Run
Stretch Stretch StretchSpeed Workout Positional Workout Conditioning Workout10 - 40's 30 sec rest Metabolic Run
(Schedule B) - 4 Sets
Interval #4
10 - 20's 20 sec rest Stretch10 - 10's 10 sec rest 5 - 60's 40 sec rest
60 yd Shuttle x 4 Stretch
Stretch
WEEK # 9 (7/14/08 - 7/19/08)
MONDAY 7/14/08 WEDNESDAY 7/16/08 SATURDAY 7/19/08
Form Run Form Run Form Run
Stretch Stretch Stretch
Speed Workout Positional Workout Conditioning Workout10 - 10's 10 sec rest Metabolic Run
(Schedule A) - 4 Sets
14 - 110's 30 sec rest
5 - 20's 20 sec rest Stadium Steps x 8
10 - 10's 10 sec rest 6 - 60's 40 sec rest Stretch5 - 20's 20 sec rest StretchPro Shuttle x 4
4 Cone x 4
Stretch
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WEEK 10 - 12 RUNNING SCHEDULE
WEEK #10 (7/21/08 - 7/26/08)
TUESDAY 7/21/08 WEDNESDAY 7/23/08 SATURDAY 7/26/08
Form Run Form Run Form Run
Stretch Stretch Stretch
Speed Workout Positional Workout Conditioning Workout
10 - 10's 10 sec rest Metabolic Run
(Schedule A & B) -2 Sets each
Interval #5
10 - 40's 30 sec rest Stretch
10 - 10's 10 sec rest Sandwich 40's x 7
60 yd Shuttle x 5 Stretch
Stretch
WEEK #11 (7/28/08 - 8/2/08)
TUESDAY 7/28/08 WEDNESDAY 7/30/08 SATURDAY 8/2/08
Form Run Form Run Form Run
Stretch Stretch Stretch
Speed Workout Positional Workout Conditioning Workout
20 - 40's 30 sec rest Metabolic Run
(Schedule A & B) -2 Sets each
8 - 220's 1 min rest
Stretch Stadium Steps x 8
6 - 60's 40 sec rest Stretch
Stretch
WEEK #12 (8/4/08 - 8/9/08)
TUESDAY 8/4/08 WEDNESDAY 8/6/08 SATURDAY 8/9/08
Form Run Form Run Form Run
Stretch Stretch Stretch
Speed Workout Positional Workout Conditioning Workout
15 - 10's 10 sec rest Metabolic Run
(Schedule A & B) -2 Sets each
Interval #6
10 - 40's 30 sec rest Stretch
15 - 20's 20 sec rest Sandwich 40's x 8
Pro Shuttle x 5 Stretch
4 Cone x 5
Stretch
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METABLOIC
SPEED
&
SKILL
TRAINING
(by Position)
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METABLOIC SPEED & SKILL TRAINING
OFFENSIVE LINESCHEDULE A
76
5
43
21
1. 5 Pull & Wrap Around Right, 15 Downfield
2. 5 Pull & Wrap Around Left, 15 Downfield
3. Reach Step Right, 10 Downfield
4. Reach Step Left, 10 Downfield
5. 40 Sprint
6. 5 Pass Set Right, 10 Downfield
7. 5 Pass Set Right, 10 Downfield
8. 5 Pass Set, 5 Shuffle Rt, 10 Shuffle Lt, 5 Shuffle Rt. 10 Forward
SET 11
2
3
4
5
7
8
REST
SET 28
6
5
4
3
2
1
REST
SET 34
1
8
7
5
2
3
REST
SET 44
5
1
8
6
3
2
REST
SET 51
2
3
7
8
4
5
REST
Select a starting spot on the field. Every repetition will begin from that spot. Begin each rep.
from your positional stance. Run each rep. at full speed and jog back to the starting spot to
begin the next movement. Rest 2 Minutes between each set.
8
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METABLOIC SPEED & SKILL TRAINING
OFFENSIVE LINESCHEDULE B
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Select a starting spot on the field. Every repetition will begin from that spot. Begin each rep.from your positional stance. Run each rep. at full speed and jog back to the starting spot to
begin the next movement. Rest 3 Minutes between each set.
SET #1 SET #2 SET #3
SET #3 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.1 10 Back Pedal Jog Back 2 10 Shuffle Right Jog Back
3 30 Sprint Jog Back 4 10 Pass Set Left Jog Back
5 10 Shuffle Left Jog Back 6 40 Sprint Jog Back 7 10 Pass Set Right Jog Back 8 5 Carioca Left, 5 Carioca Right Jog Back 9 20 Sprint Jog Back 10 20 Back Pedal Jog Back
SET #2 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.1 20 Sprint Jog Back 2 10 Pull Right Jog Back
3 20 Shuffle right Jog Back 4 35 Sprint Jog Back 5 10 Pull Left Jog Back 6 15 Back Pedal Jog Back
7 20 Shuffle Left Jog Back 8 40 Sprint Jog Back 9 10 Carioca Left Jog Back 10 10 Carioca Right Jog Back
SET #1 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.
1 20 Sprint Jog Back 2 10 Shuffle Left, 10 Shuffle Right Jog Back 3 40 Sprint Jog Back 4 5 Carioca Left, 5 Carioca Right Jog Back 5 10 Pass Set Left Jog Back 6 10 Pass Set Right Jog Back
7 30 Sprint Jog Back 8 5 Carioca Left, 5 Carioca Right Jog Back 9 15 Back Pedal Jog Back 10 40 Sprint Jog Back
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METABLOIC SPEED & SKILL TRAINING
TIGHT ENDSSCHEDULE A
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1. 8 Choice Cut Left
2. 8 Choice Cut Right3. 20 Jab Right & Vertical
4. 20 Jab Left & Vertical
5. 15 Under Route at 5 yds Right
6. 15 Under Route at 5 yds Left
7. 30 Sprint
8. 40 Sprint
SET 11
2
3
4
5
6
7
REST
SET 28
6
5
4
3
2
1
REST
SET 31
4
2
5
3
7
6
REST
SET 44
1
5
2
6
3
8
REST
SET 56
1
7
2
4
3
5
REST
Select a starting spot on the field. Every repetition will begin from that spot. Begin each rep.from your positional stance. Run each rep. at full speed and jog back to the starting spot to
begin the next movement. Rest 2 Minutes between each set.
8
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METABLOIC SPEED & SKILL TRAINING
RUNNINGBACKSSCHEDULE A
76
54321
1. 40 Sprint
2. 10 Sprint w/ Lateral Lead Step Left
3. 10 Sprint w/ Lateral Lead Step Right
4. 20 Sprint w/ Lateral Shuffle Left
5. 20 Sprint w/ Lateral Shuffle Right
6. 10 Arc & 15 Sprint Downfield Left
7. 10 Arc & 15 Sprint Downfield Right
SET 11
2
3
4
5
6
7
REST
SET 27
6
5
4
3
2
1
REST
SET 31
4
2
5
3
7
6
REST
SET 44
1
5
2
6
3
7
REST
SET 56
1
7
2
4
3
5
REST
Select a starting spot on the field. Every repetition will begin from that spot. Begin each rep.from your positional stance. Run each rep. at full speed and jog back to the starting spot to
begin the next movement. Rest 2 Minutes between each set.
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METABLOIC SPEED & SKILL TRAINING
RUNNINGBACKSSCHEDULE B
109875 64321 109875 64321 109875 64321
Select a starting spot on the field. Every repetition will begin from that spot. Begin each rep.
from your positional stance. Run each rep. at full speed and jog back to the starting spot to
begin the next movement. Rest 3 Minutes between each set.
SET #1 SET #2 SET #3
SET #3 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.1 10 Sprint Jog Back 2 40 Sprint Jog Back
3 5 Carioca Left, turn 5 Carioca Right Jog Back
4 5 Sprint, Cut Right 45° 10 Sprint Jog Back
5 15 Sprint Jog Back
6 5 Sprint, Cut Right 45° 10 Sprint Jog Back
7 30 Zig-Zag every 3 yds. Jog Back 8 15 Shuffle Right Jog Back 9 15 Shuffle Left Jog Back
10 30 Back Pedal Jog Back
SET #2 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.1 20 Sprint Jog Back 2 40 Sprint Jog Back
3 10 Back Pedal Jog Back 4 40 Sprint w/ Sharp Cuts every 5 yds. Jog Back 5 15 Shuffle Left Jog Back 6 30 Zig-Zag every 3 yds. Jog Back
7 30 Sprint Jog Back 8 10 Sprint Jog Back 9 15 Shuffle Right Jog Back 10 20 Sprint Jog Back
SET #1 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.
1 20 Sprint Jog Back 2 10 Carioca Left, turn 10 Carioca Right Jog Back 3 30 Zig-Zag every 3 yds. Jog Back
4 10 Sprint, Cut Right 45° 10 Sprint Jog Back 5 30 Sprint Jog Back 6 10 Sprint Jog Back 7 15 Back Pedal Jog Back
8 10 Sprint, Cut Left 45° 10 Sprint Jog Back 9 40 Sprint w/ Sharp Cuts every 5 yds. Jog Back
10 40 Sprint Jog Back
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METABLOIC SPEED & SKILL TRAINING
RECEIVERSSCHEDULE A
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1. 6 Out Cut Left
2. 6 Out Cut Right3. 14 Out Cut Left
4. 14 Out Cut Right
5. 7 Stem to 12, Comeback at 17 Left
6. 7 Stem to 12, Comeback at 17 right
7. 30 Sprint
8. 40 Sprint
SET 11
2
3
4
5
6
7
REST
SET 28
6
5
4
3
2
1
REST
SET 31
4
2
5
3
7
6
REST
SET 44
1
5
2
6
3
8
REST
SET 56
1
7
2
4
3
5
REST
Select a starting spot on the field. Every repetition will begin from that spot. Begin each rep.from your positional stance. Run each rep. at full speed and jog back to the starting spot to
begin the next movement. Rest 2 Minutes between each set.
8
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METABLOIC SPEED & SKILL TRAINING
RECEIVERSSCHEDULE B
109875 64321 109875 64321 109875 64321
Select a starting spot on the field. Every repetition will begin from that spot. Begin each rep. from
your positional stance. Run each rep. at full speed and jog back to the starting spot to begin the next
movement. Rest 3 Minutes between each set.
SET #1 SET #2 SET #3
SET #3 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.
1 15 Out Cut Left Jog Back 2 50 Sprint Jog Back 3 5 Carioca Left, turn 5 Carioca Right Jog Back
4 15 Comeback Left 5 yds. Jog Back
5 40 Sprint Jog Back 6 15 Out Cut Right Jog Back 7 50 Sprint Jog Back 8 15 Shuffle Right Jog Back 9 15 Shuffle Left Jog Back 10 30 Back Pedal Jog Back
SET #2 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.
1 15 Sprint Jog Back 2 40 Sprint Jog Back 3 20 Back Pedal Jog Back 4 15 Comeback Right 5yds. Jog Back
5 15 Shuffle Left Jog Back 6 15 Comeback Left 5yds. Jog Back 7 30 Sprint Jog Back 8 5 Carioca Left, turn 5 Carioca Right Jog Back 9 15 Shuffle Right Jog Back 10 20 Sprint Jog Back
SET #1 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.
1 40 Sprint Jog Back 2 10 Shuffle Right Jog Back
3 5 Back Pedal, Turn Right 180° & Sprint 10 Jog Back 4 15 Sprint Jog Back 5 10 Out Cut Left Jog Back 6 20 Zig-Zag every 3 yds. Jog Back
7 15 Comeback Right 5 yds. Jog Back 8 30 Sprint Jog Back 9 10 Out Cut Right Jog Back 10 10 Shuffle Left Jog
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METABLOIC SPEED & SKILL TRAINING
QUARTERBACKSSCHEDULE A
76
5
4
321
1. 3 Step Drop
2. 5 Step Drop
3. 7 Step Drop
4. Brown – Carry Out 10 yds. Down Field
5. Black – Carry Out 10 yds. Down Field
6. S 21 – Continue Down Field 15 yds.
7. S 29 – Continue Down Field 15 yds.
SET 11
2
3
4
5
6
7
REST
SET 27
6
5
4
3
2
1
REST
SET 31
4
2
5
3
7
6
REST
SET 44
1
5
2
6
3
7
REST
SET 56
1
7
2
4
3
5
REST
Select a starting spot on the field. Every repetition will begin from that spot. Begin each rep.from your positional stance. Run each rep. at full speed and jog back to the starting spot to
begin the next movement. Rest 2 Minutes between each set.
QB
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METABLOIC SPEED & SKILL TRAINING
QUARTERBACKSSCHEDULE B
109875 64321 109875 64321 109875
64
321
Select a starting spot on the field. Every repetition will begin from that spot. Begin each rep. from your
positional stance. Run each rep. at full speed and jog back to the starting spot to begin the next movement.
Rest 3 Minutes between each set.
SET #1 SET #2 SET #3
SET #3 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.1 10 Sprint Jog Back
2 50 Sprint Jog Back 3 5 Carioca Left, turn 5 Carioca Right Jog Back 4 5 Drop, 20 Sprint Left Jog Back 5 15 Sprint Jog Back 6 5 Drop, 20 Sprint Right Jog Back
7 30 Zig-Zag every 3 yds. Jog Back 8 15 Shuffle Right Jog Back 9 15 Shuffle Left Jog Back 10 30 Back Pedal Jog Back
SET #2 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.1 20 Sprint Jog Back 2 30 Sprint Jog Back 3 20 Back Pedal Jog Back 4 5 Drop, 10 Sprint Right Jog Back 5 15 Shuffle Left Jog Back 6 30 Zig-Zag every 3 yds. Jog Back
7 30 Sprint Jog Back 8 10 Sprint Jog Back 9 15 Shuffle Right Jog Back 10 20 Sprint Jog Back
SET #1 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.1 20 Sprint Jog Back 2 10 Shuffle Right Jog Back
3 5 Drop, 10 Sprint Left Jog Back 4 15 Sprint Jog Back 5 5 Drop, 10 Sprint Right Jog Back 6 20 Zig-Zag every 3 yds. Jog Back 7 15 Back Pedal Jog Back 8 30 Sprint Jog Back 9 3 Drop, 15 Sprint Forward Jog Back
10 10 Shuffle Left Jog Back
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METABLOIC SPEED & SKILL TRAINING
DEFENSIVE LINE
SCHEDULE A
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1. 5 Sprint
2. 10 shuffle left3. 10 Shuffle right
4. 15 Sprint
5. 5 Sprint Re-direct Right – 20 sprint
6. 5 Sprint Re-direct Left – 20 sprint
7. 40 Sprint
SET 1
3
1
7
4
2
5
6
REST
SET 2
7
4
2
3
1
6
5
REST
SET 3
4
1
5
6
7
2
3
REST
SET 4
4
5
1
7
6
3
2
REST
SET 5
1
2
3
7
5
4
6
REST
Select a starting spot on the field. Every repetition will begin from that spot. Begin each rep.from your positional stance. Run each rep. at full speed and jog back to the starting spot to
begin the next movement. Rest 2 Minutes between each set.
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METABLOIC SPEED & SKILL TRAINING
DEFENSIVE LINE
SCHEDULE B
109875 64321 109875 64321 109875 64321
Select a starting spot on the field. Every repetition will begin from that spot. Begin each rep. from your
positional stance. Run each rep. at full speed and jog back to the starting spot to begin the next movement.
Rest 3 Minutes between each set.
SET #1 SET #2 SET #3
SET #3 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.1 10 Back Pedal Jog Back 2 10 Shuffle Right Jog Back 3 30 Sprint Jog Back
4 10 Pass Rush Left Jog Back 5 10 Shuffle Left Jog Back 6 40 Sprint Jog Back 7 10 Pass Rush Right Jog Back 8 5 Carioca Left, 5 Carioca Right Jog Back 9 20 Sprint Jog Back 10 20 Back Pedal Jog Back
SET #2 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.1 20 Sprint Jog Back 2 10 Pass Rush Right Jog Back 3 20 Shuffle right Jog Back 4 35 Sprint Jog Back
5 10 Pass Rush Left Jog Back 6 15 Back Pedal Jog Back 7 20 Shuffle Left Jog Back 8 40 Sprint Jog Back 9 10 Carioca Left Jog Back 10 10 Carioca Right Jog Back
SET #1 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.1 20 Sprint Jog Back 2 10 Shuffle Left, 10 Shuffle Right Jog Back 3 40 Sprint Jog Back 4 5 Carioca Left, 5 Carioca Right Jog Back 5 10 Pass Rush Left Jog Back
6 10 Pass Rush Right Jog Back
7 30 Sprint Jog Back 8 5 Carioca Left, 5 Carioca Right Jog Back 9 15 Back Pedal Jog Back
10 40 Sprint Jog Back
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METABLOIC SPEED & SKILL TRAINING
LINEBACKERS
SCHEDULE A
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1. 10 Shuffle Right, 10 Shuffle Left
2. 10 Alley Right, 10 Alley Left3. 20 Shuffle, Alley, Shuffle Right
4. 20 Shuffle, Alley, Shuffle Left
5. 20 - 45° Zig Zag6. 20 sprint
7. 40 Sprint
SET 1
1
2
5
3
6
4
7
REST
SET 2
5
1
6
2
7
4
3
REST
SET 3
7
4
6
3
5
2
1
REST
SET 4
6
1
5
2
7
3
4
REST
SET 5
2
1
3
6
4
5
7
REST
Select a starting spot on the field. Every repetition will begin from that spot. Begin each rep.
from your positional stance. Run each rep. at full speed and jog back to the starting spot to
begin the next movement. Rest 2 Minutes between each set.
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METABLOIC SPEED & SKILL TRAINING
LINEBACKERS
SCHEDULE B
109875 64321 109875 64321 109875 64321
Select a starting spot on the field. Every repetition will begin from that spot. Begin each rep. from yourpositional stance. Run each rep. at full speed and jog back to the starting spot to begin the next movement.
Rest 3 Minutes between each set.
SET #1 SET #2 SET #3
SET #3 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.1 10 Sprint Jog Back 2 40 Sprint Jog Back
3 15 Crossover Run at 45° Left Jog Back
4 5 Shuffle & 10 Alley Left Jog Back 5 15 Sprint Jog Back
6 5 Back Pedal & 45° Sprint 10 Right Jog Back
7 5 Back Pedal & 45° Sprint 10 Left Jog Back
8 5 Shuffle & 10 Alley Right Jog Back
9 15 Crossover Run at 45° Right Jog Back
10 30 Back Pedal Jog Back
SET #2 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.1 5 Shuffle & 10 Alley Left Jog Back 2 40 Sprint Jog Back
3 15 Crossover Run at 45° Right Jog Back 4 20 Sprint Jog Back
5 15 Crossover Run at 45° Left Jog Back
6 5 Shuffle & 10 Alley Right Jog Back 7 30 Sprint Jog Back
8 5 Back Pedal & 45° Sprint 10 Right Jog Back
9 5 Back Pedal & 45° Sprint 10 Left Jog Back
10 40 Sprint Jog Back
SET #1 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS.1 20 Sprint Jog Back 2 10 Carioca Left, turn 10 Carioca Right Jog Back
3 10 Back Pedal, Turn 180° Right & Sprint 10 Jog Back 4 5 Shuffle & 10 Alley Left Jog Back 5 30 Sprint Jog Back 6 10 Sprint Jog Back
7 10 Back Pedal, Turn 180° Left & Sprint 10 Jog Back
8 5 Shuffle & 10 Alley Right Jog Back
9 15 Crossover Run at 45° Right Jog Back
10 15 Crossover Run at 45° Left Jog Back
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METABLOIC SPEED & SKILL TRAINING
DEFENSIVE BACKS
SCHEDULE A
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1. “M” Drill
2. 7 Back Pedal Break 90° Left
3. 7 Back Pedal Break 90° Right
4. 15 Back Pedal Open 135° Right for 15
5. 15 Back Pedal Open 135° Left for 15
6. 15 Back Pedal Open 180° Right for 15
7. 15 Back Pedal Open 180° Left for 15
SET 13
2
1
7
6
4
5
REST
SET 27
6
2
3
5
4
1
REST
SET 34
5
6
7
1
2
3
REST
SET 41
3
2
4
5
7
6
REST
SET 52
3
6
7
4
5
1
REST
Select a starting spot on the field. Every repetition will begin from that spot. Begin each rep.
from your positional stance. Run each rep. at full speed and jog back to the starting spot to
begin the next movement. Rest 2 Minutes between each set.
8/6/2019 Becker College FB S&C
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METABLOIC SPEED & SKILL TRAINING
DEFENSIVE BACKSSCHEDULE B
SET 1 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS
1 10 Back Pedal, turn 180° Right & Sprint 20 Jog Back
2 40 Sprint Jog Back
3 10 Back Pedal, turn 180° Left & Sprint 20 Jog Back
4 15 Sprint Jog Back
5 5 Back Pedal Break 45° Right for 10 Jog Back
6 5 Back Pedal Break 45° Left for 10 Jog Back
7 20 Sprint Jog Back 8 10 Shuffle Right, turn 10 Shuffle Left Jog Back 9 40 Sprint Jog Back 10 10 Carioca Left, turn 10 Carioca Right Jog Back
109875 64321 109875 64321 109875 64321
Select a starting spot on the field. Every repetition will begin from that spot. Begin each rep. from yourpositional stance. Run each rep. at full speed and jog back to the starting spot to begin the next movement.
Rest 3 Minutes between each set.
SET #1 SET #2 SET #3
SET 2 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS1 30 Sprint Jog Back
2 15 Back Pedal, turn 90° Right & Sprint 10 Jog Back
3 5 Back Pedal, turn 135° Right & Sprint 20 Jog Back 4 15 Sprint Jog Back 5 30 sprint Jog Back
6 15 Back Pedal, turn 90° Left & Sprint 10 Jog Back 7 15 Shuffle Left Jog Back 8 40 Sprint Jog Back
9 5 Back Pedal, turn 135° Left & Sprint 20 Jog Back
10 15 Shuffle Right Jog Back
SET 3 (DISTANCE IN YARDS) METABOLIC SPEED & SKILL MOVEMENT BETWEEN REPS
1 5 Back Pedal Break 45° Right for 10 Jog Back
2 5 Back Pedal Break 45° Left for 10 Jog Back 3 5 Carioca Left, 5 Carioca Right Jog Back 4 50 Sprint Jog Back
5 5 Back Pedal, turn 180° Right & Sprint 20 Jog Back 6 20 Sprint Jog Back
7 5 Back Pedal, turn 180° Left & Sprint 20 Jog Back
8 20 Sprint Jog Back 9 10 Carioca Left, turn 10 Carioca Right Jog Back
10 40 Back Pedal Jog Back
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