Summer 2015 Program · 2015. 6. 10. · Football"Summer"2015"Program" 13 BISON FOOTBALL RUNNING...

SUMMER PROGRAM 2015

FOOTBALL GOAL SHEET 2015

NAME: BODY WEIGHT: GOAL WEIGHT: STARTING CLEAN: GOAL CLEAN: STARTING FRONT SQUAT: GOAL FRONT SQUAT: STARTING BENCH PRESS: GOAL BENCH PRESS: GOALS FOR THE SEASON: _____________________________________________ _____________________________________________ _____________________________________________ _____________________________________________

2 Football Summer 2015 Program

FOOTBALL SUMMER 2015 Important Dates: Workouts begin: Monday May 18th 2015 Summer School 1: Monday May 18th 2015 Summer School 2: Monday June 8th 2015 Jump Start: Sunday July 26th 2014 Players Report: Saturday 15th 2014 If you have any quesHons regarding the workout contact Coach Healey or Coach Randy. Work hard this summer to earn the ECFC Championship in the Fall.

REMEMBER: NFL studies have confirmed that the # 1 factor in the prevenHon of football injuries is the

physical condiHoning and strength of the athletes. Contact details: Coach Healey Text: 202-‐400-‐5877 Email: [email protected] Coach Chuck: Text: 202-‐907-‐1295 Email: [email protected] Coach Brown: Text: 305-‐492-‐2641 Email: [email protected] Coach Randy: Text: 313-‐303-‐2778 Email: [email protected]


Week Week Beginning

Notes

1 18-May 1st week of training after 2 weeks off. It is important to rebuild your strength base. Make time for running. The first weeks will build your

foundation.

2 25-May Work hard, high volume workouts. Make sure all of your lifts are successful.

3 1-June Work hard, high volume workouts. Make sure all of your lifts are successful.

4 8-June Work hard, high volume workouts. Make sure all of your lifts are successful.

5 15-June BACK OFF WEEK. Start phase 2 with light weights (50-60%). Enjoy the rest, finish in under 45 minutes and get used to the new exercises.

Running intensity stays high.

6 22-June Work hard. Volume has decreased and intensity has increased. You should be lifting slightly heavier weights than the previous phase.

7 29-June Work hard. Get as many successful lifts as possible. 8 6-July Work hard. Get as many successful lifts as possible. Last week in this

phase, finish it well.

9 13-July BACK OFF WEEK. Start phase 3 with light weights (50-60%). Enjoy the rest, finish in under 45 minutes and get used to the new exercises.

Running intensity stays high.

10 20-July Work hard. Volume has decreased and intensity has increased. You should be lifting slightly heavier weights than the previous phase.

11 27-July Work hard. Get as many successful lifts as possible. 12 3 August Work hard. Get as many successful lifts as possible. Last week in this

phase, finish it well. THIS IS YOUR LAST WEEK OF HEAVY LIFTING BEFORE THE SEASON – MAKE IT COUNT. TEST YOUR

STRENGTH

13 10-August BACK OFF WEEK. Camp starts next week. Very light workouts. Add a lot of stretching. Prepare your body by eating and sleeping well.


If you greatly desire something, have the guts to stake everything on obtaining it.

Brendan Francis

Football Summer 2015 Program 5

Note:

•  The following calendar is a suggesHon on how to structure your week.

•  Separate running and liYing when possible.

•  When possible, try to use the weekend to complete a run or liY.

•  Cross of each day as you work through the summer.

6

SUMMER WORKOUT CALENDAR

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

1 2

3

4 5 6 7 8 9

10

11 12 13 14

15

16

17

18 LIFT & RUN PHASE 1, DAY 1, WK 1

19 LIFT PHASE 1, DAY 2, WK 1

20 RUN PHASE 1, DAY 2, WK 1


22 LIFT & RUN PHASE 1, DAY 4, WK 1 – LIFT PHASE 1, DAY 3 RUN – WK 1

23

24






30

MAY 2015

7

JUNE 2015

Football Summer 2015 Program


31 1 LIFT & RUN PHASE 1, DAY 1, WK 3





6





12 LIFT & RUN PHASE 1, DAY 4 WK 4 – LIFT PHASE 1, DAY 3 RUN – WK 4

13

14 15 BACK OFF LIFT LIFT & RUN PHASE 2, DAY 1, WK 1

16 BACK OFF LIFT LIFT PHASE 2, DAY 2, WK 1



19 BACK OFF LIFT LIFT & RUN PHASE 2, DAY 3, WK 1 – LIFT PHASE 1, DAY 3 RUN – WK 1

20






27



Football Summer Program 2015 8




3 LIFT & RUN PHASE 2, DAY 4, WK3 – LIFT, DAY 3 RUN – WK 3

4

5





10 LIFT & RUN PHASE 2, DAY 4, WK 4 – LIFT, DAY 3 RUN – WK 4

11

12

13 BACK OFF LIFT LIFT & RUN PHASE 3, DAY 1, WK 1




17 BACK OFF LIFT LIFT & RUN PHASE 3, DAY 4, WK 1 – LIFT , DAY 3 RUN – WK 1

18

19






25

26 JUMP START






JULY 2015



1

2






8

9

10 RECOVERY (SWIM, BIKE, STRETCH, ETC..)

11 12 RECOVERY (SWIM, BIKE, STRETCH, ETC..)

13 14 RECOVERY (SWIM, BIKE, STRETCH, ETC..)

15

16

17 18 19

20 21 CAMP STARTS 22

23

24

25 26 27 28 29

30

31 FIRST DAY OF SCHOOL

AUGUST 2015

SPEED & AGILITY

YOU MAY NOT BE THERE YET, BUT YOU ARE CLOSER THAN YESTERDAY


SPEED & AGILITY

1. Plan your week and know where you will be running. 2. Drinks lots of water and eat a well balanced meal and allow enough Hme for digesHon. 3. Begin each workout by the book and finish it by the book. 4. Think, act, talk and carry yourself like a champion every minute you’re around the facility.

The liXing is easy and convenient. Real players will finish all the runs.

Show up ready

Coach Healey


MOBILITY: 1)  Stride Out………………………………………………………………………………………………………. 4 x 40 yds

-‐ Form running at 50 -‐ 60 percent 2)  Backward Run………………………………………………………………………………………………... 4 x 40 yds

-‐ Keep chest forward when running backwards, don’t stand tall. 3)  High Knees…………………………………………………………………………………………………….. 2 x 10 yds

-‐ Alternate knees to chest, create as many steps in 10 yards. 4)  High Knees Cross Over……………………………………………………………………………………… 2 x 10

yds -‐ Bring one knee to chest then crossover the straight leg, repeat.

5)  High Knees Buh Kick………………………………………………………………………………………... 2 x 10 yds -‐ Create a combo of high knee and buh kick, bring heel to buh.

6)  Backwards Hip RotaHon…………………………………………………………………………………… 2 x 20 yds -‐ Going backwards, bring one knee up, out and down, repeat with opp. leg.

7)  Monkey Shuffle………………………………………………………………………………………………… 2 x 10 yds -‐ Shuffle sideways in squat posiHon, hands touching the ground then jump up with hands above head, repeat.

8)  Karaoke……………………………………………………………………………………………………………. 2 x 15 yds -‐ Shuffle sideways & have non-‐leading leg crossover. Repeat the opp way. Be sure to twist the hip. Range of Mo\on (ROM):

1)  Spiderman & Twist ………………………………………………………………………………………….. 2 x 5 each -‐ Get in push up posiHon, bring right foot up to the right hand. Bring one arm up poinHng the sky and repeat with the other arm. Switch leg.

2)  Lunge Walk…………………......................................................................................... 2 x 5 each

3)  Low Side Lunges……………………………………………………………………………………………… 2 x 5 each -‐ Face to the side, step out by stay low unHl desire reps are met. Tip: keep hands touching the ground.

4)  Leg Swing Forward………………………………………………………………………………………… 1 x 20 each -‐ Have body facing to the side of the fence or post, while keeping back straight, swing your leg to chest height.

5)  Leg Swing Sideways……………………………………………………………………………………….. 1 x 20 each -‐Have body facing to the fence or post, while keeping back straight, swing your leg to chest height.

6)  High Kicks……………………………………………………………………………………………………… 1 x 12 each -‐While keeping back straight, kick/bring one leg up to chest level. Repeat with opp leg.

7)  Chicken Walk…………………………………………………………………………………………………… 2 x 10 yds -‐ Get in squat posiHon, and walk forward. Keep back straight and chest upright.

8)  Scorpion Stretch……………………………………………………………………………………………. 2 x 12 each -‐ Lay on your stomach, bring your right leg over to your leY hip. Repeat with your opp leg.

9)  Striders…………………………………………………………………………………………………………….. 2 x 40 yds -‐Form running at 50 -‐ 60 percent.



BISON FOOTBALL RUNNING PROGRAM - PHASE 1 2015

Form Running/Conditioning - Day 1 Week 1 Week 2 Week 3 Week 4 NOTES Distance Time Distance Time Distance Time Distance Time 400M 400 400 200 100

OL/DT - 90sec. 400 200 200 100 TE/DE/LB/FB/QB - 80 sec. 200 200 100 100 DB/WR/TB/K - 70 sec. 200 100 100 100 100 100 100 100

200m 100 100 100 100 OL/DT - 35sec. 100 100 100 100 TE/DE/LB/FB/QB - 31sec. 100 100 100 100 DB/WR/TB/K - 27sec. 100 100 100 100 100

100m/110yd 100 100 OL/DT - 21sec. 100 100 TE/DE/LB/FB/QB - 19sec. 100 DB/WR/TB/K - 17sec. 100

Acceleratrion Day - Day 2 Week 1 Week 2 Week 3 Week 4 NOTES Distance Time Distance Time Distance Time Distance Time

Pyramid Sprints (Yards) 20 20 20 20 sprint tull speed and walk back full 30 30 30 30 recovery. 40 40 40 40 After Pyramid Sprints finish with 40 40 40 40 3 sets of stair suns & 5 sets of 40 40 40 40 resisted backward runs (20meters). 30 40 30 40 20 40 20 40 30 40 20 30 20

Agility/Conditioning Day - Day 3 Week 1 Week 2 Week 3 Week 4 NOTES Reps Time Reps Time Reps Time Reps Time

Position Specific Drill 1 set 1 set 1 set 1 set Shuffle Ladder x1 x1 x1 x1

see drill description x1 x1 x1 x1 x1 x1 x1 x1

x1 x1 x1 x1 Backpedal Ladder (5 - 10 - 15) x1 x1 x1 x1

see drill description x1 x1 x1 x1 Pro Agility left left left left

right right right right left left left left see drill description right right right right

Sprint Ladder (5 - 10 - 15) x1 x1 x1 x1 see drill description x1 x1 x1 x1

Position Specific Drill 1 set 1 set 1 set 1 set

Phase 1 Week 1 -‐ 4



BISON FOOTBALL Running PROGRAM - phase 2 2015

Form Running/Conditioning - Day 1 Week 5 Week 6 Week 7 Week 8 NOTES Distance Time Distance Time Distance Time Distance Time

150 Meters 150 150 150 150 LB/TE/DE - 24 sec. 150 150 150 150 OL/DT - 27 sec. 150 150 150 150 WR/TB/CB - 21 sec. 150 150 150 150 QB/FB/S/K - 22 sec. 150 150 150 150

Recovery is walking the rest of 150 150 150 the track. 150 150

150

Agility Day - Day 2 Week 5 Week 6 Week 7 Week 8 NOTES Reps Time Reps Time Reps Time Reps Time

Backpedal/Sprint Ladder (20 yards) x1 x1 x1 x1 x1 x1 x1 x1 75% - work on technique x1 x1 x1 x1 Stay low in transition x1 x1 x1 x1

Pro Shuttle Left Left Left Left Left Left Left Left Left Left Left Left Right Right Right Right use stop watch no more than two Right Right Right Right tenths drop in drills. Right Right Right Right

Sprint Ladder (5 - 10 - 15) x1 x1 x1 x1 x1 x1 x1 x1 use stop watch no more than two x1 x1 x1 x1 tenths drop in drills. x1 x1 x1 x1

Backpedal Ladder (5 - 10 - 15) x1 x1 x1 x1 x1 x1 x1 x1 use stop watch no more than two x1 x1 x1 x1 tenths drop in drills. x1 x1 x1 x1

Shuffle Ladder x1 x1 x1 x1 x1 x1 x1 x1 use stop watch no more than two x1 x1 x1 x1 tenths drop in drills. x1 x1 x1 x1

Cowboy Drill (5 - 5 - 5 - 5) x1 x1 x1 x1 forward - forward - forward - backward x1 x1 x1 x1 x1 x1 x1 x1 use stop watch no more than two tenths drop in drills. x1 x1 x1 x1

1 mile cool down run (go at your own pace; this will aid recovery)

Resistance Runs- Day 3 Week 5 Week 6 Week 7 Week 8 NOTES Reps Time Reps Time Reps Time Reps Time

20yd Sled/Tire Sprints - Hill x1 x1 x1 x1 each sprint is full speed walk back x1 x1 x1 x1 rest until full recovery time each run. x1 x1 x1 x1 x1 x1 x1 x1 If a sled/tire is not available, use x1 x1 x1 x1 bleachers or a hill. x1 x1 x1 x1 x1 x1 x1 x1 x1 x1 x1 x1

x1 x1 x1

x1 x1 x1

x1 x1 x1

x1 x1 x1

x1 x1 x1

x1 x1 x1

x1 x1 x1

x1 x1 x1



BISON FOOTBALL Running PROGRAM - phase 3 2015

Form Running/Conditioning - Day 1 Week 9 Week 10 Week 11 Week 12 NOTES Distance Time Distance Time Distance Time Distance Time

110 meters 110 110 110 110 LB/TE/DE - 17 sec. 110 110 110 110 OL/DT - 19 sec. 110 110 110 110 WR/TB/CB - 15 sec. 110 110 110 110 QB/FB/S/K - 16 sec. 110 110 110 110

110 110 110 110 110 110 110 110 110 110 110 110 110 110 110 110 110 110 110 110 110 110 110 110 110 110 110 110 110 110

Rest 45 sec. in between sets. 110 110

Agility/Conditioning Day - Day 2 Week 9 Week 10 Week 11 Week 12

NOTES Reps Time Distance Time Distance Time Distance Time Position Specific Drill 1 set 1 set 1 set 1 set

Cowboy Drill (5 - 5 - 5 - 5) x1 x1 x1 x1 see drill description x1 x1 x1 x1 x1 x1 x1 x1

x1 x1 x1 x1 Backpedal Ladder (5 - 10 - 15) x1 x1 x1 x1

see drill description x1 x1 x1 x1 Pro Agility left left left left

right right right right left left left left see drill description right right right right

Sprint Ladder (5 - 10 - 15) x1 x1 x1 x1 see drill description x1 x1 x1 x1

Position Specific Drill 1 set 1 set 1 set 1 set

Acceleration Day - Day 3 Week 9 Week 10 Week 11 Week 12 NOTES Distance Time Distance Time Reps Time Reps Time

12 timed sprints 40yd 40yd 40yd 40yd (complete all 12 sprints within 40yd 40yd 40yd 40yd 12 min.) 40yd 40yd 40yd 40yd (each sprint is run at FULL SPEED 40yd 40yd 40yd 40yd start at the same starting line and 40yd 40yd 40yd 40yd no more than 2 tenths drop off 40yd 40yd 40yd 40yd from your 1rst run. ) 40yd 40yd 40yd 40yd 40yd 40yd 40yd 40yd

Run Test 40yd 40yd 40yd 40yd

skill = under 5.0 seconds 40yd 40yd 40yd 40yd

intermediate = under 5.3 seconds 40yd 40yd 40yd 40yd

lineman = under 5.8 seconds 40yd 40yd 40yd 40yd

POSITION SPECIFIC DRILLS



"The brave don't live forever, but the cau8ous don't live at all. Here's to the brave!“

Timothy Luce

POSITION SPECIFIC DRILLS (also called Skill Pahern Drills)

1. HYDRATE – HYDRATE -‐ HYDRATE 2. Set up your book on the ground 3. Perform each exercise in order 4. Walk back to the book and perform the next exercise unHl all are complete 5. When you finish the list, you have finished one set/quarter.

“Fire can warm your cold body, or it can burn your house down. You have to know how to control that fire.”

Cus Damato



QB SKILL DRILLS

Note: all 16 reps represent 1 quarter













1) 3 step for accuracy 10x 2) Approach on air 10x

a. Over towel/hurdle 3) Full kicks

a. Left to Left 3x b. Sky 2x c. Power squibs

i. Left 3x ii. Middle 3x iii. Right 3x

d. Onside i. Normal 3x ii. Chip 3x

1) Leg swings a. Side line to side line

2) 3 step leg swings a. Side line to side line

3) Approach on air a. Over towel/ hurdle 5x

1) Power Squibs a. Left 10x b. Middle 10x c. Right 10x

2) Sky 5x 3) Onside

a. Normal 5x b. Chip 5x


1) Leg swings a. Sideline to sideline

2) Ball drops a. Sideline to sideline

3) Snaps/Jugs and leg swing a. Sideline to sideline

4) Ball Direction a. Red(Right) 5x b. Blue(Left)5x

5) Pooch 5x a. Hang time b. Direction

1) Leg Swings a. Sideline to Sideline

2) 2 steps on air a. Sideline to sideline

3) 2 steps with ball drop a. Sideline to Sideline

4) Band Stretch

1) Warm up a. Progressions

i. Leg swings, Ball drops, Snaps/jugs and leg swing 1. Sideling to hash

2) Full operations a. All times under 2.2 secs

i. Red(Right) 10x ii. Blue(Left) 10x iii. Middle 10x

1. 1 step, get ball out quick

iv. Pooch 10x


1) No step from the GL a. Make 5 in a row

2) 1 Step from the 10yd line a. Make 5 in a row

3) 3 Step from the 10yd line a. Make 5 in a row

4) Band Stretch

1) 3 Step on Air a. Sideline to side line

2) Hit Goalpost a. Set ball on Hash, try and hit the goal post

i. 30 kicks 3) Band Stretch


i. 5 kicks each b. Kick the line

i. 3 step sideline to hash 2) Kick from each spot once.

a. See Score card i. Keep count of make or miss ii. Add up points

3) Give Coach Bean or Healey your score card


i. 5 Kicks each 2) Full operation

a. Time each kick





STRENGTH & POWER



POWER You see what power is -‐ holding someone else's

fear in your hand and showing it to them! Amy Tan, US novelist (1952 -‐ )

A perfect workout should consist of these fundamentals in order to be successful.

1. Perfect repeHHons performed with maximum effort. 2. Begin each workout by the book and finish it by the book. 3. Find a good training partner who will work as hard as you and make him work harder! 4. Challenge yourself before walking into the weight room to train like a champion. Visualize the perfect workout while driving to the weight room, see yourself cleaning, squatng, benching and sprinHng as you have never before. Use visualizaHon to increase the intensity of your workout. 5. Drinks lots of water and eat a well balanced meal and allow enough Hme for digesHon. 6. Think, act, talk and carry yourself like a champion every minute your around the facility.

PerfecHon is our goal, excellence will be tolerated.

J. Yahl



DESIRE Desire is the most important single characterisHc to the success of an athlete.

Most of the following factors can be developed, provided the desire is great enough. There is no subsHtute-‐you must love to play your sport and

possess the desire to become the best in that game.


BISON FOOTBALL SUMMER PROGRAM - PHASE 1 2015 Weight Room Warm - Up Flexibility/ Pre-hab Make sure the weight room

10lb. Warm up warm up is done first followed hamstring & glute stretch (BETWEEN SETS) by pre - hab work, & mobility work. This should take about 15

minutes: 5 min. 10 lb warm up,

Neural work Soft Tissue 5 min. pre - hab, and 5 minute none foam roll (after you finish your workout) mobility work. The work out

adductor work (after you finish your workout) will take 40 minutes. Let's do work!!!!!!

Monday Week 1 Week 2 Week 3 Week 4

TOTAL rep % wt. rep % wt. rep % wt. rep % wt.

Muscle Snatch x12 x12 x12 x12

Use bar x12 x12 x12 x12

Clean & Split Jerk w/up w/up w/up w/up

All at the same weight x3 x3 x3 x3

warm up to a working weight x3 x3 x3 x3

x3 x3 x3 x3

alternate: DB Clean and Jerk x3 x3 x3 x3

CLEAN PULLS x3 110% x3 110% x3 110% x3 110%

All at the same weight x3 110% x3 110% x3 110% x3 110%

x3 110% x3 110% x3 110% x3 110%

alternate= Deadlift and shrug x3 110% x3 110% x3 110% x3 110%

Front Squat (90% of Max) x3 85-90% x3 85-90% x3 85-90% x3 85-90%

all at the same weight x3 85-90% x3 85-90% x3 85-90% x3 85-90%

warm up to a working weight x3 85-90% x3 85-90% x3 85-90% x3 85-90%

x3 85-90% x3 85-90% x3 85-90% x3 85-90%

alternate: Back squat x3 85-90% x3 85-90% x3 85-90% x3 85-90%

DB Lunge Walk x8ea x8ea x8ea x8ea

big reaching step every time - flexibility x8ea x8ea x8ea x8ea

Towel Slides - Side 2x8ea 2x8ea 2x8ea 2x8ea


COURAGE Many champions have achieved their success primarily because of courage-‐ courage to overcome any obstacle, regardless of the sacrifice involved.

We may meet teams with bigger and faster athletes, but we must promise ourselves that we will never meet a more courageous team.

ANY ONE CAN BE ORDINARY, BUT IT TAKES COURAGE TO EXCEL.


BISON FOOTBALL SUMMER PROGRAM - PHASE 1 2015 Weight Room Warm - Up Flexibility/Pre-hab Make sure the weight room

10lb. Warm up warm up is done first followed hip flexor & quad stretch (after you finish your work out) by pre - hab work, & mobility work. This should take about 15 minutes: 5 min. 10 lb warm up,

Prone Shoulder Work (start after prone shoulder press) Soft Tissue 5 min. pre - hab, and 5 minute

prone shoulder iso holds - 3 x 15sec. (no weight) foam roll ( before you start your work out) mobility work. The work out prone shoulder circuit - 25 each (fwd circles,

backward adductor work (before you start your work out) will take 40 minutes. Let's do circles, signal the plane) work!!!!!!

Tuesday Week 1 Week 2 Week 3 Week 4


Prone Shoulder Press (Pipe) x15 pipe x15 pipe x15 pipe x15 pipe Split Jerk w/up w/up w/up w/up

increase every set - keep a big split x3 x3 x3 x3 x3 x3 x3 x3

alternate: Push Press x3 x3 x3 x3 Inverted Pull Ups x8 body x8 body x8 body x8 body

x8 body x8 body x8 body x8 body x8 body x8 body x8 body x8 body

Pause Bench Press (80-85% of Max) w/up w/up w/up w/up all at the same weight x5 80 - 85% x5 80 - 85% x5 80 - 85% x5 80 - 85%

warm up to 80 - 85% of your max. x5 80 - 85% x5 80 - 85% x5 80 - 85% x5 80 - 85% x5 80 - 85% x5 80 - 85% x5 80 - 85% x5 80 - 85%

increase each week. x5 80 - 85% x5 80 - 85% x5 80 - 85% x5 80 - 85% Incline Bench Press x5 x5 x5 x5

x5 x5 x5 x5 x5 x5 x5 x5 x5 x5 x5 x5

Pull - Ups (Failure) body body body body Chin - Ups (Failure) body body body body

RDL + BO Row x8 x8 x8 x8

superset: 5 clap push ups (4 sets) x8 x8 x8 x8 x8 x8 x8 x8 x8 x8 x8 x8

Standing Military Press (heavy) x4 x4 x4 x4 increase each set. x3 x3 x3 x3

x2 x2 x2 x2 x1 x1 x1 x1


37

TOUGHNESS At least 90% of your success in athleHcs can be ahributed to your desire, courage, and toughness. The biggest and fastest teams will fail if they lack toughness. The ability to overcome adversity,

to do the daily tasks that we ask you to do to, the way we ask you to do it, when we ask you to do it, and to do it to the best of ability requires a great deal of mental toughness, as well as physical toughness.

If you possess this quality, you can become a highly compeHHve athlete. Without it, you are wasHng your Hme.


BISON FOOTBALL SUMMER PROGRAM - PHASE 1 2015 Weight Room Warm - Up Flexibility/Pre - Hab Make sure the weight room

10lb. Warm up warm up is done first followed none by pre - hab work, & mobility

work. This should take about 15 minutes: 5 min. 10 lb warm up,

Prone Shoulder Work Soft Tissue 5 min. pre - hab, and 5 minute none none mobility work. The work out

will take 40 minutes. Let's do work!!!!!!

Thursday Week 1 Week 2 Week 3 Week 4


Supermen x25 body x25 body x25 body x25 body Power Clean (80 - 85% of max) w/up w/up w/up w/up

warm up to 80 - 85% of your max. x5 80-85% x5 80-85% x5 80-85% x5 80-85% x5 80-85% x5 80-85% x5 80-85% x5 80-85%

all sets at the same weight x5 80-85% x5 80-85% x5 80-85% x5 80-85% alternate: broad jumps & box jumps x5 80-85% x5 80-85% x5 80-85% x5 80-85%

Clean Pulls (110% of clean max) x3 110% x3 110% x3 110% x3 110% x3 110% x3 110% x3 110% x3 110% x3 110% x3 110% x3 110% x3 110%

Back Squat (80 - 85% of front Squat Max) w/up w/up w/up w/up all at the same weight x5 80 - 85% x5 80 - 85% x5 80 - 85% x5 80 - 85%

warm up to 80 - 85% of your max. x5 80 - 85% x5 80 - 85% x5 80 - 85% x5 80 - 85% x5 80 - 85% x5 80 - 85% x5 80 - 85% x5 80 - 85%

increase each week. x5 80 - 85% x5 80 - 85% x5 80 - 85% x5 80 - 85%

Full Romanian Deadlift (snatch grip - heavy) x8 x8 x8 x8 x8 x8 x8 x8 x8 x8 x8 x8

Lateral Squat x5ea x5ea x5ea x5ea use 35lb or 45lb plate x5ea x5ea x5ea x5ea

x5ea x5ea x5ea x5ea Glute Ham + Reverse Flys x12 10-15lb db x12 10-15lb db x12 10-15lb db x12 10-15lb db

x12 10-15lb db x12 10-15lb db x12 10-15lb db x12 10-15lb db

Scapular Retractions x12 band x12 band x12 band x12 band x12 band x12 band x12 band x12 band

Adductor Windshield Wipers 2x10ea body 2x10ea body 2x10ea body 2x10ea body hold a ball in between your feet 2x10ea body 2x10ea body 2x10ea body 2x10ea body


COOPERATION There is no job in the world that permits you to have unrestricted expression of your own wishes.

In all jobs, in all associaHons, and in all games, you must learn to give up a lihle personal feeling for the cause of the group. CooperaHon in sport refers to the willingness of each athlete to play in the posiHon

assigned to him/her and to perform the duHes of that posiHon to the very best of his/her ability. Analyze yourself carefully. It is a good habit, develop it early in life.



10lb. Warm up warm up is done first followed none by pre - hab work, & mobility work. This should take about 15 minutes: 5 min. 10 lb warm up,

Prone Shoulder Work Soft Tissue 5 min. pre - hab, and 5 minute none none mobility work. The work out

will take 40 minutes. Let's do work!!!!!!

Friday Week 1 Week 2 Week 3 Week 4


SPLIT SQUAT and DB PRESS x8ea x8ea x8ea x8ea x8ea x8ea x8ea x8ea

MUSCLE SNATCH (use bar) x12 x12 x12 x12

x12 x12 x12 x12 OVERHEAD SQUAT x5 x5 x5 x5

PRESSING SNATCH BALANCE x5 x5 x5 x5 Snatch x3 x3 x3 x3

Increase every set x3 x3 x3 x3 x3 x3 x3 x3

alternate= pressing snatch balance x3 x3 x3 x3 SUPERSET: Close-grip Bench/Clap Pushups w/up w/up w/up w/up 5 reps immediately followed by 5 clap push ups x5 x5 x5 x5

(75% of Bench max) x5 x5 x5 x5 x5 x5 x5 x5

increase each week. x5 x5 x5 x5 INCLINE DB PRESS x12 x12 x12 x12

(Sets start when weight is heavy) x10 x10 x10 x10 x8 x8 x8 x8

increase each set. x6 x6 x6 x6 SUPERSET: x12 x12 x12 x12

12x PLUS PUSH UPS & 12X PLUS LAT PULLDOWN x12 x12 x12 x12

SUPERSET: x12 x12 x12 x12

12x G-HAM + REV FLY & 12X CLOSE GRIP PULLDOWN x12 x12 x12 x12 SUPERSET: x12 x12 x12 x12

12x UPRIGHT ROW & 12X T-PUSH UPS x12 x12 x12 x12


RELIABILITY Reliability is a must in athleHcs. Our success may hinge on how well you discharge your responsibiliHes.

We must all strive to perform every duty assigned to us in the most sincere and reliable fashion humanly possible. Do a thorough job of everything asked of you in sport,

in school, and socially and you will be culHvaHng a characterisHc which will forever stand you in a good stead.



10lb. Warm up warm up is done first followed hamstring & groin (between sets) by pre - hab work, & mobility Calf Stretch (between sets) work. This should take about 15 minutes: 5 min. 10 lb warm up,

Push Up - Plank Variations (AFTER YOU FINISH WORK OUT) Soft Tissue 5 min. pre - hab, and 5 minute 1. T - Push Ups - 2 x 12 each foam roll (after crocodiles and supermen) mobility work. The work out 2. Side Plank w/ Rotation - 2 x 12 each adductor work (after you finish your workout) will take 40 minutes. Let's do 3. Push Up Position Plank (arms locked) - 3 x 30sec. (15sec. Rest) work!!!!!! 4. Plus Push Ups - 2 x 20 5. Plank - max

Monday Week 5 Week 6 Week 7 Week 8

back off wk.


Crocodiles x50 x50 x50 x50

Supermen x25 x25 x25 x25 Muscle Snatch (bar) x12 x12 x12 x12

x12 x12 x12 x12 Clean (90% of max) w/up Back Off w/up w/up w/up

warm up to 90% of your max. X10 50% x3 90% x3 90% x3 90% All at the same weight X8 55% x3 90% x3 90% x3 90%

X5 60% x3 90% x3 90% x3 90% alternate: Jump Squat x3 90% x3 90% x3 90%

CLEAN PULLS w/up Back Off x3 110% x3 110% x3 110% All at the same weight X10 50% x3 110% x3 110% x3 110%

X8 55% x3 110% x3 110% x3 110% alternate= Deadlift and shrug X5 60% x3 110% x3 110% x3 110%

Back Squat (90% of front squat max) w/up Back Off x3 90% x3 90% x3 90% all at the same weight X10 50% x3 90% x3 90% x3 90%

warm up to 90% of your front X8 55% x3 90% x3 90% x3 90% squat max. X5 60% x3 90% x3 90% x3 90%

x3 90% x3 90% x3 90% 2 Way Lunges (forward - side) x5ea x5ea x5ea x5ea

hold a heavy db @ chest level. x5ea x5ea x5ea x5ea SUPERSET w/ Standing DB Oblique side to

side x5ea x5ea x5ea x5ea Glute Ham Hypers x12 x5ea x5ea x5ea

x12 x5ea x5ea x5ea


CONFIDENCE Every great athlete and every great team possess the mental attude of confidence.

Confidence is not complacency, but is that quality that sHrs within you the feeling that you are superior to your opponent and with the proper effort you will win. Confidence does not just happen, it must be earned. It is the product of rigorous training and condiHoning, long hours on the pracHce field

and conforming to everyday standards of a champion.



10lb. Warm up Stretch: Shoulder Complex warm up is done first followed Roll (with tennis or baseball): back of shoulders, by pre - hab work, & mobility triceps, & chest muscles work. This should take about 15 minutes: 5 min. 10 lb warm up,

Prone Shoulder Work Soft Tissue 5 min. pre - hab, and 5 minute foam roll quads and IT Band (between Deadlift sets.) mobility work. The work out

prone shoulder circuit 4 x 15 will take 40 minutes. Let's do work!!!!!!

Tuesday Week 5 Week 6 Week 7 Week 8 back off wk.


Prone Shoulder Circuit x15ea x15ea x15ea x15ea Glute Ham Hypers x12 x12 x12 x12

Deadlift x3 moderate x3 x3 x3 x3 moderate x3 x3 x3 x3 moderate x3 x3 x3

back must be tight and flat x3 moderate x3 x3 x3 increase every set. x3 moderate x3 x3 x3

Pause Bench Press (85-90% of Max) w/up w/up w/up w/up all at the same weight X10 Light x3 85 -90% x3 85 -90% x3 85 -90%

warm up to 80 - 85% of your max. X10 Light x3 85 -90% x3 85 -90% x3 85 -90% x10 Light x3 85 -90% x3 85 -90% x3 85 -90% x3 85 -90% x3 85 -90% x3 85 -90%

increase each week. x3 85 -90% x3 85 -90% x3 85 -90% RDL + BO Row X10 light x5 x5 x5 challenge yourself X10 light x5 x5 x5

X10 light x5 x5 x5 x5 x5 x5

Pull - Ups (Failure) linemean 100lb lat pulldown body body body body

Chin - Ups (Failure) lineman 100lb rev. grip lat pulldown body body body body Upright Row x8 x8 x8 x8

superset: 5 clap push ups (4 sets) x8 x8 x8 x8 x8 x8 x8 x8

Standing Military Press (heavy) x5 moderate x3 x3 x3 increase each set. x5 moderate x2 x2 x2

x5 moderate x1 x1 x1 x5 moderate x1 x1 x1

Dips - Failure body body body body


EFFORT Effort is defined as follows; 1) exerHon of physical or mental power,

2) something done by exerHon or hard work. It takes tremendous effort on a daily basis to become a champion. It can’t be a someHme thing. You must give great effort everyday. Whether you’re at pracHce,

liYing weights, condiHoning, or in class, your level of effort will greatly affect your level of success. It doesn’t guarantee success, but it will increase your chance.



10lb. Warm up stride enhancers 3 x 8 (after the clean pulls) warm up is done first followed calf stretch (after supermen) by pre - hab work, & mobility

quads and hip flexor stretch (at the end of your workout) work. This should take about 15

minutes: 5 min. 10 lb warm up, Prone Shoulder Work Soft Tissue 5 min. pre - hab, and 5 minute

none Foam Roll Hips (in between sets mobility work. The work out of the power clean + push press + Jerk) will take 40 minutes. Let's do work!!!!!!

Thursday Week 5 Week 6 Week 7 Week 8 back off wk.


Supermen x25 body x25 body x25 body x25 body

RDL + Shrug 2x8 90-135lbs 2x8 90-135lbs 2x8 90-135lbs 2x8 90-135lbs 2 x Power Clean + Push Press + Jerk w/up back off w/up w/up w/up

all sets at the same weight x3 x3 x3 x3

moderatley heavy x3 x3 x3 x3

x3 x3 x3 x3 Clean Pulls (110% of clean max) X8 Light x3 110% x3 110% x3 110%

X8 Light x3 110% x3 110% x3 110% x8 Light x3 110% x3 110% x3 110%

Front Squat (80-90% of max) w/up w/up w/up w/up X10 Light x3 80-90% x3 80-90% x3 80-90% X10 Light x3 80-90% x3 80-90% x3 80-90% X10 Light x2 80-90% x2 80-90% x2 80-90% x2 80-90% x2 80-90% x2 80-90%

increase each week. x2 80-90% x2 80-90% x2 80-90% Good Morning & Press X10 Light x8 x8 x8

increase every set X10 Light x5 x5 x5 x3 x3 x3

Step Ups x5ea x5ea x5ea x5ea (minimum 100lbs) x5ea x5ea x5ea x5ea

Hip Flexor Squat (stretch) x8ea x8ea x8ea x8ea

x8ea x8ea x8ea x8ea

Scapular Retractions x12 band x12 band x12 band x12 band x12 band x12 band x12 band x12 band

Partner Adductor Work x12 body x12 body x12 body x12 body choose what adductor work to do x12 body x12 body x12 body x12 body


42

COMMITMENT Personal and team excellence is largely a quesHon of believing in your own capabiliHes and fully commitng yourself to your own development. To excel in anything-‐ a sport, a relaHonship, or a business-‐ you must begin with commitment. To be your best, you must live this commitment and regularly stretch what you

perceive to be your current limits. Commitment alone doesn’t guarantee success, but a lack of commitment guarantees that you will fall short of your potenHal. Your level of commitment is reflected in the incredible

intensity you bring to pracHce, the weight room, the classroom, and compeHHon. There is no way to achieve a high level of excellence without a high level of personal commitment.



10lb. Warm up warm up is done first followed none by pre - hab work, & mobility work. This should take about 15 minutes: 5 min. 10 lb warm up,

Prone Shoulder Work Soft Tissue 5 min. pre - hab, and 5 minute none T - Spine 2 x 12ea mobility work. The work out

torso twists 2 x 15ea will take 40 minutes. Let's do work!!!!!!

Friday Week 5 Week 6 Week 7 Week 8 back off wk.


DB Prone Cuban Press Hold 15sec. 15sec. 15sec. 15sec. use 2.5lbs or 5lbs 15sec. 15sec. 15sec. 15sec.

Power Snatch & Overhead Squat w/up w/up w/up w/up

x3 Light x5 x5 x5 x3 Light x4 x4 x4 x3 Light x3 x3 x3

Alternate=DB Squat & Press x3 Light x3 x3 x3 Speed Bench Press (65 - 75% of max) x5 65-75% x5 65-75% x5 65-75% x5 65-75% wide grip - 2 second pause - explode up x5 65-75% x5 65-75% x5 65-75% x5 65-75%

x5 65-75% x5 65-75% x5 65-75% x5 65-75% 2 board bench press (Heavy) x5 Light x5 x5 x5 should be around, at, or more than your x5 Light x5 x5 x5

max. x5 Light x5 x5 x5 Bench to Failure 185 or 225 185 or 225 185 or 225 185 or 225

Incline Bench Press w/up w/up w/up w/up sets start when weight is heavy X12 Light x5 x5 x5

X12 Light x5 x5 x5 X12 Light x5 x5 x5 x5 x5 x5

Pull Ups x12 x12 x12 x12 Full Stretch x12 x12 x12 x12

If you can't complete the reps, make up with lat pull downs x12 x12 x12 x12 Reverse Grip Plus Lat Pull Downs x12 x12 x12 x12

x12 x12 x12 x12 x12 x12 x12 x12

Plus Push Ups 2x12 2x12 2x12 2x12

T Push Ups 2x12ea 2x12ea 2x12ea 2x12ea

SUPERSET: x8+12 x8+12 x8+12 x8+12 Upright Row & Bicep Curl + Press (8 + 12) x8+12 x8+12 x8+12 x8+12

DB Reverse Flys 2x12 2x12 2x12 2x12 DB Side Lateral Raise 2x12 2x12 2x12 2x12


DISCIPLINE Discipline is a factor which goes right along with cooperaHon. Discipline includes strict adherence to training

rules, but also the acceptance of criHcism from coaches, the acceptance of hard work in pracHce, and willingness to follow the leadership of coaches and captains. Many athletes resent comments and criHcism from their coaches because they fail to understand the reason. If you are criHcized, it is because you are part of the team. The coaches see in you the ability, which is not taking expression, and it is hoped that it can be

brought to full funcHonal capacity.



10lb. Warm up warm up is done first followed hip flexors (in between clean sets) by pre - hab work, & mobility stride enhancers - 3 x 6 each (in between clean pull sets) work. This should take about 15 minutes: 5 min. 10 lb warm up,

T - Spine Mobility (start after supermen) Soft Tissue 5 min. pre - hab, and 5 minute T - Spine - 2 x 12 each foam roll (after crocodiles and supermen) mobility work. The work out

Torso Twists - 2 x 15 each adductor work (after you finish your workout) will take 40 minutes. Let's do work!!!!!!

Monday Week 9 Week 10 Week 11 Week 12 back off wk.


Supermen x25 x25 x25 x25

RDL + Shrug x10 x10 x10 x10

x10 x10 x10 x10

Clean w/up w/up w/up w/up warm up to your working weight. X10 Light x3 80-90% x3 80-90% x3 80-90%

take small increases. X8 Light x2 increase x2 increase x2 increase x6 Light x1 increase x1 increase x1 increase x2 same x2 same x2 same x1 increase x1 increase x1 increase

alternate: Spidermen x3 75-80% x3 75-80% x3 75-80% CLEAN PULLS (110% of clean max) w/up x3 110% x3 110% x3 110%

All at the same weight X10 Light x3 110% x3 110% x3 110%

X8 Light x3 110% x3 110% x3 110%

Alternate= Deadlift and shrug x6 Light x3 110% x3 110% x3 110%

Front Squat w/up w/up w/up w/up

warm up to your working weight. X5 Light x2 92% x2 92% x2 92%

X5 Light x2 92% x2 92% x2 92%

X5 Light x1 95% x1 95% x1 95%

x1 95% x1 95% x1 95%

x1 95% x1 95% x1 95%

x1 95% x1 95% x1 95%

High Box Step Ups (light weight) x8ea x8ea x8ea x8ea

(box between knee and hip height) x8ea x8ea x8ea x8ea Cross Over Lunge Walk (no weight) 2 x 12 2 x 12 2 x 12 2 x 12 Farmer's Walk (minimum 50lb DB's) 2 x 1min 2 x 1min 2 x 1min 2 x 1min


44

PRIDE Pride refers not only personal pride, but pride in your team, school, family and community as well. Personal pride does not consist of telling everyone how great you are, but involves caring for personal appearance, pracHcing good health habits, maintaining high moral standards, and conforming to rules of eHquehe, so

that your behavior will COMMAND THE RESPECT OF OTHERS. When you make the commitment to compete for Gallaudet University, you are no longer represenHng only yourself, but for your school and community.

Conduct yourself in a manner such that they can be proud of you and you can be proud of yourself.



10lb. Warm up stretch: Shoulders, Traps, and Neck! warm up is done first followed (between workout sets) by pre - hab work, & mobility work. This should take about 15 minutes: 5 min. 10 lb warm up,

Prone Shoulder Work Soft Tissue 5 min. pre - hab, and 5 minute see workout foam adductor floor bridges mobility work. The work out

(after glute ham hypers + reverse flys) will take 40 minutes. Let's do work!!!!!!

Tuesday Week 9 Week 10 Week 11 Week 12 back off

wk. TOTAL rep % wt. rep % wt. rep % wt. rep % wt.

Incline Bench Prone Shoulder Circuit (2 sets) 1. T's x12 x12 x12 x12 2. Y's x12 x12 x12 x12 3. W's x12 x12 x12 x12

Glute Ham Hypers + Rev. Flys x12 10lbs x12 10lbs x12 10lbs x12 10lbs Inverted Pull Ups 2 x 8 body 2 x 8 body 2 x 8 body 2 x 8 body

Wide Grip Incline Bench Press x12 x5 x5 x5 x12 x5 x5 x5 x12 x5 x5 x5

Pull ups - Failure (lineman 100lb lat pull down) body body body body Chin ups - Failure (lineman 100lb rev. grip lat pull

down) body body body body RDL + BO Row (Heavy) x8 x5 x5 x5

x8 x5 x5 x5 x8 x5 x5 x5 x5 x5 x5

Lat Pull Down (Heavy) X12 x5 x5 x5 X12 x5 x5 x5

Reverse Grip Lat Pull down (Heavy) X12 x5 x5 x5 x12 x5 x5 x5

Standing Military Press (heavy) X12 moderate x3 x3 x3 X12 moderate x2 increase x2 increase x2 increase X12 moderate x1 increase x1 increase x1 increase x1 increase x1 increase x1 increase x1 increase x1 increase x1 increase

Barbell Upright Rows x12 x12 x12 x12 Bicep Curl & Press 2 x 12 2 x 12 2 x 12 2 x 12

Tricep Pullovers 2 x 12 2 x 12 2 x 12 2 x 12


CONSISTENCY Consistency is the key to your development.

You must work hard every day in order to show consistent results. The world is full of average! The training process of a championship athlete is and should be hard!


BISON FOOTBALL SUMMER PROGRAM - PHASE 3 2015

Weight Room Warm - Up Flexibility/Pre - Hab Make sure the weight room

10lb. Warm up stretch hip rotators (after t ball curls) warm up is done first followed by pre - hab work, & mobility

work. This should take about 15 minutes: 5 min. 10 lb warm up,

T - Spine Mobility (START AFTER SUPERMEN) Soft Tissue 5 min. pre - hab, and 5 minute mobility work. The work out will take 40 minutes. Let's do

work!!!!!!

Thursday Week 9 Week 10 Week 11 Week 12

back off wk.


Adductor Side Plank 2x30sec. 2x30sec. 2x30sec. 2x30sec.

Upright Row x12 x12 x12 x12

Muscle Snatch x12 x12 x12 x12

DB Row and Press x5ea x5ea x5ea x5ea

Clean and Split Jerk w/up light w/up w/up w/up

warm up to your working weight. x5 light x5 x5 x5

take small increases. x3 light x3 increase x3 increase x3 increase

x2 light x2 increase x2 increase x2 increase

x1 light x1 increase x1 increase x1 increase

1 leg DB Squats (back foot on bench) x8ea light x8ea x8ea x8ea

increase weight each set x8ea light x5ea x5ea x5ea

x8ea light x3ea x3ea x3ea

Spiderman + Twist 2 x 12 2 x 12 2 x 12 2 x 12

SUPERSET: Lateral Squats x8ea light x8ea x8ea x8ea

(use 35lb - 45lb plate) & DB Lunge Walks x8ea light x8ea x8ea x8ea

SUPERSET: T Ball Leg Curls x8 x8 x8 x8

(3 x 12) & Good Morning + Press x5 increase x5 increase x5 increase x5 increase

increase weight each set for Good Morning + Press x3 increase x3 increase x3 increase x3 increase

One Leg DB RDL x8ea x8ea x8ea x8ea

x8ea x8ea x8ea x8ea


Posi\vity Never be negaHve, always be posiHve regardless of the circumstances.

Do not allow yourself or someone else to drag you down. Winners say “It may be difficult but it is possible” See the gain. See the possibiliHes. Make it happen.



10lb. Warm up stretch: Pipe/Stick Shoulder Stretch (IN BETWEEN INVERTED PULL UPS SETS) warm up is done first followed stretch: Shoulder/Chest Stretch (IN BETWEEN CLOSE GRIP BENCH SETS ) by pre - hab work, & mobility stretch: Tricep Stretch (IN BETWEEN 2 BOARD BENCH PRESS SETS) work. This should take about 15 stretch: Lat's (IN BETWEEN INCLINE DB BENCH SETS) minutes: 5 min. 10 lb warm up,

Push Up - Plank Variations (AFTER YOU FINISH WORK OUT) Soft Tissue 5 min. pre - hab, and 5 minute 1. T - Push Ups - 2 x 12 each none mobility work. The work out 2. Side Plank w/ Rotation - 2 x 12 each will take 40 minutes. Let's do 3. Push Up Position Plank (arms locked) - 3 x 30sec. (15sec. Rest) work!!!!!! 4. Plus Push Ups - 2 x 20 5. Plank - max

Friday Week 9 Week 10 Week 11 Week 12 back off wk.


Scapular Retractions (band) 2x15 2x15 2x15 2x15 Pressing Snatch Balance x3 bar x3 x3 x3

x3 bar x3 x3 x3

x3 bar x3 x3 x3

Inverted Pull Ups 3 x 8 body 3 x 8 body 3 x 8 body 3 x 8 body Close Grip Bench Press X12 moderate x3 x3 x3

X10 moderate x3 x3 x3 X8 moderate x3 x3 x3

2 BOARD CLOSE GRIP BENCH PRESS X12 80% of max x3 x3 x3

heavy; around your max or more. X10 80% of max x3 x3 x3

X8 80% of max x3 x3 x3

Bench to Failure 185 - 225 185 - 225 185 - 225 185 - 225

Incline DB Bench Press X12 moderate x5 x5 x5 X10 moderate x5 x5 x5 X8 moderate x5 x5 x5 x5 x5 x5

Pull ups (weighted) - Full Stretch x8 x8 x8 x8 Lineman = Lat Pull downs x8 x8 x8 x8

Reverse Grip Lat Pull downs x8 x8 x8 x8 Lineman = Lat Pull downs x8 x8 x8 x8

Triangle Lat Pull downs x8 x8 x8 x8

x8 x8 x8 x8

T Push Ups 12ea 12ea 12ea 12ea 10lb Shoulder Circuit (3 sets)

1. Bicep Curl and Press x12 x12 x12 x12

2. Reverse Flys x12 x12 x12 x12

3. Side Lateral Raise x12 x12 x12 x12

4. Front Raise x12 x12 x12 x12

5. Shrugs (hold 5 seconds each rep) x12 x12 x12 x12

Bar Hang 2 x 1 min. 2 x 1 min. 2 x 1 min. 2 x 1 min.


LBS 55% 58% 61% 64% 67% 70% 73% 76% 79% 82% 85% 88% 91% 94% 97%100 55 58 61 64 67 70 73 76 79 82 85 88 91 94 97105 57.75 60.9 64.05 67.2 70.35 73.5 76.65 79.8 82.95 86.1 89.25 92.4 95.55 98.7 101.85110 60.5 63.8 67.1 70.4 73.7 77 80.3 83.6 86.9 90.2 93.5 96.8 100.1 103.4 106.7115 63.25 66.7 70.15 73.6 77.05 80.5 83.95 87.4 90.85 94.3 97.75 101.2 104.65 108.1 111.55120 66 69.6 73.2 76.8 80.4 84 87.6 91.2 94.8 98.4 102 105.6 109.2 112.8 116.4125 68.75 72.5 76.25 80 83.75 87.5 91.25 95 98.75 102.5 106.25 110 113.75 117.5 121.25130 71.5 75.4 79.3 83.2 87.1 91 94.9 98.8 102.7 106.6 110.5 114.4 118.3 122.2 126.1135 74.25 78.3 82.35 86.4 90.45 94.5 98.55 102.6 106.65 110.7 114.75 118.8 122.85 126.9 130.95140 77 81.2 85.4 89.6 93.8 98 102.2 106.4 110.6 114.8 119 123.2 127.4 131.6 135.8145 79.75 84.1 88.45 92.8 97.15 101.5 105.85 110.2 114.55 118.9 123.25 127.6 131.95 136.3 140.65150 82.5 87 91.5 96 100.5 105 109.5 114 118.5 123 127.5 132 136.5 141 145.5155 85.25 89.9 94.55 99.2 103.85 108.5 113.15 117.8 122.45 127.1 131.75 136.4 141.05 145.7 150.35160 88 92.8 97.6 102.4 107.2 112 116.8 121.6 126.4 131.2 136 140.8 145.6 150.4 155.2165 90.75 95.7 100.65 105.6 110.55 115.5 120.45 125.4 130.35 135.3 140.25 145.2 150.15 155.1 160.05170 93.5 98.6 103.7 108.8 113.9 119 124.1 129.2 134.3 139.4 144.5 149.6 154.7 159.8 164.9175 96.25 101.5 106.75 112 117.25 122.5 127.75 133 138.25 143.5 148.75 154 159.25 164.5 169.75180 99 104.4 109.8 115.2 120.6 126 131.4 136.8 142.2 147.6 153 158.4 163.8 169.2 174.6185 101.75 107.3 112.85 118.4 123.95 129.5 135.05 140.6 146.15 151.7 157.25 162.8 168.35 173.9 179.45190 104.5 110.2 115.9 121.6 127.3 133 138.7 144.4 150.1 155.8 161.5 167.2 172.9 178.6 184.3195 107.25 113.1 118.95 124.8 130.65 136.5 142.35 148.2 154.05 159.9 165.75 171.6 177.45 183.3 189.15200 110 116 122 128 134 140 146 152 158 164 170 176 182 188 194205 112.75 118.9 125.05 131.2 137.35 143.5 149.65 155.8 161.95 168.1 174.25 180.4 186.55 192.7 198.85210 115.5 121.8 128.1 134.4 140.7 147 153.3 159.6 165.9 172.2 178.5 184.8 191.1 197.4 203.7215 118.25 124.7 131.15 137.6 144.05 150.5 156.95 163.4 169.85 176.3 182.75 189.2 195.65 202.1 208.55235 129.25 136.3 143.35 150.4 157.45 164.5 171.55 178.6 185.65 192.7 199.75 206.8 213.85 220.9 227.95240 132 139.2 146.4 153.6 160.8 168 175.2 182.4 189.6 196.8 204 211.2 218.4 225.6 232.8245 134.75 142.1 149.45 156.8 164.15 171.5 178.85 186.2 193.55 200.9 208.25 215.6 222.95 230.3 237.65250 137.5 145 152.5 160 167.5 175 182.5 190 197.5 205 212.5 220 227.5 235 242.5255 140.25 147.9 155.55 163.2 170.85 178.5 186.15 193.8 201.45 209.1 216.75 224.4 232.05 239.7 247.35260 143 150.8 158.6 166.4 174.2 182 189.8 197.6 205.4 213.2 221 228.8 236.6 244.4 252.2265 145.75 153.7 161.65 169.6 177.55 185.5 193.45 201.4 209.35 217.3 225.25 233.2 241.15 249.1 257.05270 148.5 156.6 164.7 172.8 180.9 189 197.1 205.2 213.3 221.4 229.5 237.6 245.7 253.8 261.9


LBS 55% 58% 61% 64% 67% 70% 73% 76% 79% 82% 85% 88% 91% 94% 97%275 151.25 159.5 167.75 176 184.25 192.5 200.75 209 217.25 225.5 233.75 242 250.25 258.5 266.75280 154 162.4 170.8 179.2 187.6 196 204.4 212.8 221.2 229.6 238 246.4 254.8 263.2 271.6285 156.75 165.3 173.85 182.4 190.95 199.5 208.05 216.6 225.15 233.7 242.25 250.8 259.35 267.9 276.45290 159.5 168.2 176.9 185.6 194.3 203 211.7 220.4 229.1 237.8 246.5 255.2 263.9 272.6 281.3295 162.25 171.1 179.95 188.8 197.65 206.5 215.35 224.2 233.05 241.9 250.75 259.6 268.45 277.3 286.15300 165 174 183 192 201 210 219 228 237 246 255 264 273 282 291305 167.75 176.9 186.05 195.2 204.35 213.5 222.65 231.8 240.95 250.1 259.25 268.4 277.55 286.7 295.85310 170.5 179.8 189.1 198.4 207.7 217 226.3 235.6 244.9 254.2 263.5 272.8 282.1 291.4 300.7315 173.25 182.7 192.15 201.6 211.05 220.5 229.95 239.4 248.85 258.3 267.75 277.2 286.65 296.1 305.55320 176 185.6 195.2 204.8 214.4 224 233.6 243.2 252.8 262.4 272 281.6 291.2 300.8 310.4325 178.75 188.5 198.25 208 217.75 227.5 237.25 247 256.75 266.5 276.25 286 295.75 305.5 315.25335 184.25 194.3 204.35 214.4 224.45 234.5 244.55 254.6 264.65 274.7 284.75 294.8 304.85 314.9 324.95340 187 197.2 207.4 217.6 227.8 238 248.2 258.4 268.6 278.8 289 299.2 309.4 319.6 329.8345 189.75 200.1 210.45 220.8 231.15 241.5 251.85 262.2 272.55 282.9 293.25 303.6 313.95 324.3 334.65350 192.5 203 213.5 224 234.5 245 255.5 266 276.5 287 297.5 308 318.5 329 339.5355 195.25 205.9 216.55 227.2 237.85 248.5 259.15 269.8 280.45 291.1 301.75 312.4 323.05 333.7 344.35360 198 208.8 219.6 230.4 241.2 252 262.8 273.6 284.4 295.2 306 316.8 327.6 338.4 349.2365 200.75 211.7 222.65 233.6 244.55 255.5 266.45 277.4 288.35 299.3 310.25 321.2 332.15 343.1 354.05370 203.5 214.6 225.7 236.8 247.9 259 270.1 281.2 292.3 303.4 314.5 325.6 336.7 347.8 358.9375 206.25 217.5 228.75 240 251.25 262.5 273.75 285 296.25 307.5 318.75 330 341.25 352.5 363.75380 209 220.4 231.8 243.2 254.6 266 277.4 288.8 300.2 311.6 323 334.4 345.8 357.2 368.6385 211.75 223.3 234.85 246.4 257.95 269.5 281.05 292.6 304.15 315.7 327.25 338.8 350.35 361.9 373.45390 214.5 226.2 237.9 249.6 261.3 273 284.7 296.4 308.1 319.8 331.5 343.2 354.9 366.6 378.3395 217.25 229.1 240.95 252.8 264.65 276.5 288.35 300.2 312.05 323.9 335.75 347.6 359.45 371.3 383.15400 220 232 244 256 268 280 292 304 316 328 340 352 364 376 388405 222.75 234.9 247.05 259.2 271.35 283.5 295.65 307.8 319.95 332.1 344.25 356.4 368.55 380.7 392.85410 225.5 237.8 250.1 262.4 274.7 287 299.3 311.6 323.9 336.2 348.5 360.8 373.1 385.4 397.7415 228.25 240.7 253.15 265.6 278.05 290.5 302.95 315.4 327.85 340.3 352.75 365.2 377.65 390.1 402.55420 231 243.6 256.2 268.8 281.4 294 306.6 319.2 331.8 344.4 357 369.6 382.2 394.8 407.4425 233.75 246.5 259.25 272 284.75 297.5 310.25 323 335.75 348.5 361.25 374 386.75 399.5 412.25430 236.5 249.4 262.3 275.2 288.1 301 313.9 326.8 339.7 352.6 365.5 378.4 391.3 404.2 417.1435 239.25 252.3 265.35 278.4 291.45 304.5 317.55 330.6 343.65 356.7 369.75 382.8 395.85 408.9 421.95


LBS 55% 58% 61% 64% 67% 70% 73% 76% 79% 82% 85% 88% 91% 94% 97%440 242 255.2 268.4 281.6 294.8 308 321.2 334.4 347.6 360.8 374 387.2 400.4 413.6 426.8445 244.75 258.1 271.45 284.8 298.15 311.5 324.85 338.2 351.55 364.9 378.25 391.6 404.95 418.3 431.65285 156.75 165.3 173.85 182.4 190.95 199.5 208.05 216.6 225.15 233.7 242.25 250.8 259.35 267.9 276.45290 159.5 168.2 176.9 185.6 194.3 203 211.7 220.4 229.1 237.8 246.5 255.2 263.9 272.6 281.3295 162.25 171.1 179.95 188.8 197.65 206.5 215.35 224.2 233.05 241.9 250.75 259.6 268.45 277.3 286.15300 165 174 183 192 201 210 219 228 237 246 255 264 273 282 291305 167.75 176.9 186.05 195.2 204.35 213.5 222.65 231.8 240.95 250.1 259.25 268.4 277.55 286.7 295.85310 170.5 179.8 189.1 198.4 207.7 217 226.3 235.6 244.9 254.2 263.5 272.8 282.1 291.4 300.7315 173.25 182.7 192.15 201.6 211.05 220.5 229.95 239.4 248.85 258.3 267.75 277.2 286.65 296.1 305.55320 176 185.6 195.2 204.8 214.4 224 233.6 243.2 252.8 262.4 272 281.6 291.2 300.8 310.4325 178.75 188.5 198.25 208 217.75 227.5 237.25 247 256.75 266.5 276.25 286 295.75 305.5 315.25335 184.25 194.3 204.35 214.4 224.45 234.5 244.55 254.6 264.65 274.7 284.75 294.8 304.85 314.9 324.95340 187 197.2 207.4 217.6 227.8 238 248.2 258.4 268.6 278.8 289 299.2 309.4 319.6 329.8345 189.75 200.1 210.45 220.8 231.15 241.5 251.85 262.2 272.55 282.9 293.25 303.6 313.95 324.3 334.65350 192.5 203 213.5 224 234.5 245 255.5 266 276.5 287 297.5 308 318.5 329 339.5355 195.25 205.9 216.55 227.2 237.85 248.5 259.15 269.8 280.45 291.1 301.75 312.4 323.05 333.7 344.35360 198 208.8 219.6 230.4 241.2 252 262.8 273.6 284.4 295.2 306 316.8 327.6 338.4 349.2365 200.75 211.7 222.65 233.6 244.55 255.5 266.45 277.4 288.35 299.3 310.25 321.2 332.15 343.1 354.05370 203.5 214.6 225.7 236.8 247.9 259 270.1 281.2 292.3 303.4 314.5 325.6 336.7 347.8 358.9375 206.25 217.5 228.75 240 251.25 262.5 273.75 285 296.25 307.5 318.75 330 341.25 352.5 363.75380 209 220.4 231.8 243.2 254.6 266 277.4 288.8 300.2 311.6 323 334.4 345.8 357.2 368.6385 211.75 223.3 234.85 246.4 257.95 269.5 281.05 292.6 304.15 315.7 327.25 338.8 350.35 361.9 373.45390 214.5 226.2 237.9 249.6 261.3 273 284.7 296.4 308.1 319.8 331.5 343.2 354.9 366.6 378.3395 217.25 229.1 240.95 252.8 264.65 276.5 288.35 300.2 312.05 323.9 335.75 347.6 359.45 371.3 383.15400 220 232 244 256 268 280 292 304 316 328 340 352 364 376 388405 222.75 234.9 247.05 259.2 271.35 283.5 295.65 307.8 319.95 332.1 344.25 356.4 368.55 380.7 392.85410 225.5 237.8 250.1 262.4 274.7 287 299.3 311.6 323.9 336.2 348.5 360.8 373.1 385.4 397.7415 228.25 240.7 253.15 265.6 278.05 290.5 302.95 315.4 327.85 340.3 352.75 365.2 377.65 390.1 402.55420 231 243.6 256.2 268.8 281.4 294 306.6 319.2 331.8 344.4 357 369.6 382.2 394.8 407.4425 233.75 246.5 259.25 272 284.75 297.5 310.25 323 335.75 348.5 361.25 374 386.75 399.5 412.25430 236.5 249.4 262.3 275.2 288.1 301 313.9 326.8 339.7 352.6 365.5 378.4 391.3 404.2 417.1435 239.25 252.3 265.35 278.4 291.45 304.5 317.55 330.6 343.65 356.7 369.75 382.8 395.85 408.9 421.95

Date post:	06-Oct-2020
Category:	Documents
Upload:	others
View:	1 times
Download:	0 times

Summer 2015 Program · 2015. 6. 10. · Football"Summer"2015"Program" 13 BISON FOOTBALL RUNNING...

Documents