Beaver Track/CC

SUM M ER STRENGTH PROGRAM

PHASE 1

NAME_______________

The Program

! The Summer Programs are designed to focus on quality, not quantity. The workouts last between 1 and 1 ! hours, adding up to 4 to 6 hours a week, which is

not much to ask for a Division II college athlete.

! The workouts can be performed on 4 straight days or with a day off after day 2, whatever fits your schedule better. With many people have busy weekends, a

Monday-Thursday schedule may work out best.

! Each workout is made up of 4 stages. The stages are…

Stage 1 – (1A) Body Weight Warm Up (1B) Movement Prep/Mechanics Stage 2 – Jump Training (Just one exercise a day)

Stage 3 – Speed & Conditioning (make sure you notice the difference in the program between sprinter/jumpers and distance)

Stage 4 – Resistance Training

! Make sure to look at the RPE guidelines on the bottom of each lifting workout. Third sets on lifts should be done to technical failure, or do as many reps as you can with the technique of the lift changing. This will allow you to build strength

without causing excess soreness.

! Progress weights each week appropriately. Week 2 weight should be more than week 1 since reps are less. The goal of week 3 is to more than week 1 since the reps are the same, but you have 2 weeks of training in. Week 4 should involve

the heaviest weight of the program.

! Make sure to watch the videos of the exercises. If you have questions, contact me at joe@speadsperformance.net, jferraro@bemidjistate.edu, or 612-839-3107.

Always include your name and sport in your message.

BEMIDJI STATE BEAVERS TRACK & FIELD/CC

BEMIDJI STATE BEAVERS TRACK & FIELD/CC

SOCCER

Stage 1A - BODY WEIGHT WARM UP 1. Back n’ Forth Leg Swings x10e 7. Push Ups x5-15 2. Side to Side Leg Swings x10e 8. Quadruped Bent Leg Raise x10e 3. Standing Leg Cradle x5e 9. T-Bridges x5e 4. Ankle Hugs x5e 10. Cook Hip Raise x10e 5. SL RDL Reaches x5e 11. Boxer Curl Ups x10e 6. Cook Squat x10 12. Pike Walk x5

All Movement Prep is done for a Distance of 20 yards

Stage 1B – Movement Prep and Mechanics 1. Slow A-Skips 8. Light Power Skips 2. Fast A-Skips 9. Single Fast Leg Alternators 3. High Knee Butt Kicks 10. Double Fast Leg Alternators 4. High Knee Butt Kick Build Ups 11. Build Up 5. Front Lunge w/ Twist x5e -> Jog 12. Build Up 6. Reverse Lunge w/ Reach x5e -> Jog 13. Falling Start 7. Mini Bounding 14. Falling Start

Take full recovery between your sets of jumps (1-3 mins)

Day 1 – Stage 2 – Jump Training Tuck Jumps Weeks 1 & 2 – 3x6 Weeks 3 & 4 – 3x8

Day 3 – Stage 2 – Jump Training Skips for Height Weeks 1 & 2 – 3x4e Weeks 3 & 4 – 3x6e Day 2 – Stage 2 – Jump Training

Ankle Hops Weeks 1 & 2 – 3x10 Weeks 3 & 4 – 3x15

Day 4 – Stage 2 – Jump Training Bounding Weeks 1 & 2 – 3x6e Weeks 3 & 4 – 3x8e

Day 2 – Speed Endurance

Week 1 – 6 x 50m 1’ rest/rep Week 2 – 2 x (4 x 50m) 1’ rest/rep 3’ rest/set Week 3 – 8 x 50m 1’ rest/rep Week 4 – 2 x (5 x 50m) 1’ rest/rep 3’ rest/set

You are trying to get to 95% of your full speed on each rep, which may not happen, but that’s your effort level

Day 4 – Transitional Speed Week 1 – 8 x Short in n’ Outs Week 2 – 7 x Flyin’ 30’s Week 3 – 6 x Long In n’ Outs Week 4 – 6 x Flyin’ 40’s Slow walk back recovery. Should feel fresh at the beginning of each rep.

Short In n’ Outs – 15 accelerate, 10 aggressive, 20 coast, 10 aggressive Long In n’ Outs – 30 accelerate, 20 aggressive, 10 coast, 20 aggressive Flyin’ 30’s – 15 accel, 30 aggressive, 15 coast Flyin’ 40’s – 30 accel, 40 aggressive, 15 coast Accelerations can be gradual, maintain proper mechanics during coasting

Day 3 – Extensive Tempo Each rep done @ around 65% full speed for the given distance.

Week 1 – 2 x (9 x 100) 45”’ rest/rep 2’ rest/set Week 2 – 2 x (5 x 200) 45”’ rest/rep 2’ rest/set Week 3 – 2 x (4 x 300) 45”’ rest/rep 2’ rest/set Week 4 – 2 x (3 x 400) 45”’ rest/rep 2’ rest/set Slow walk back recovery. Should feel fresh at the beginning of each rep.

Stage 3 – Speed & Conditioning for Sprinter/Jumper/Hurdler/Multi The goal of these workouts are not to have you ready for a track meet, but rather so that you

get stronger and more in shape so that you can benefit most from in-season practices.

Day 1 – Acceleration/Short Speed Start from a 3 or 4 point bunch start.

Week 1 – 6 x 20m 3 x 40m Week 2 – 7 x 20m 3 x 40m Week 3 – 7 x 20m 4 x 40m Week 4 – 8 x 20m 5 x 40m Slow walk back recovery. Should feel fresh at the beginning of each rep.

BEMIDJI STATE BEAVERS TRACK & FIELD/CC

Day 2 – Anaerobic Efficiency Done at your 1500 pace. Week 1 – 8 x 60” 2’ rest/rep Week 2 – 8 x 75” 2.5’ rest/rep Week 3 – 6 x 90” 3’ rest/rep Week 4 – 12 x 45” 90” rest/rep

Before starting your lifting, do a cool down jog, length of your choice

Day 4 – VO2 Max Done at your 3000 pace. Week 1 – 6 x 2’ 2’ rest/rep Week 2 – 4 x 3’ 2.5’ rest/rep Week 3 – 3 x 4’ 3’ rest/rep Week 4 – 8 x 2’ 1’ 45” rest/rep

Rest times can be done walking or with a very light easy jog.

Day 3 – Long Run Done at Conversation Pace

Week 1 – 30 minutes Week 2 – 35 minutes Week 3 – 40 minutes Week 4 – 45 minutes

Stage 3 – Speed & Conditioning Distance The goal of these workouts are not to have you ready for a track meet, but rather so that you

get stronger and more in shape so that you can benefit most from in-season practices.

Day 1 – Threshold Tempo Run Done at a moderately hard pace, meaning not easy to hold a conversation, but not breathing heavily. Should have deep even breathing.

Week 1 – 15 minutes Week 2 – 2 x 10 mins Week 3 – 2 x 15 mins Week 4 – 3 x 12 mins Between sets, perform a very light, easy jog

If you want to get more mileage in, you can do easy runs after your lifting or on non-lifting days, just make sure you listen to your body and you don’t over do it.

BEMIDJI STATE BEAVERS TRACK & FIELD/CC

BEAVER TRACK & FIELD/CC NAME___________________Day 1 - Pushing Movements If someone watched you work, would they be inspired to make themselves better?Workout # Date: Date: Date: Date:

GR=Goal Reps AR=Actual Reps WT=Weight SA=Single Arm SL=Single Leg ALT=Alternating RFE=Rear Foot Elevated SK=Single KneeExercise GR WT AR GR WT AR GR WT AR GR WT AR

7-8 4-5 7-8 4-57-8 4-5 7-8 4-57-8 4-5 7-8 4-55e -- 5e -- 5e -- 5e --5e -- 5e -- 5e -- 5e --5e -- 5e -- 5e -- 5e --

8-10e 5-6e 8-10e 5-6e8-10e 5-6e 8-10e 5-6e8-10e 5-6e 8-10e 5-6e10-15 -- 10-15 -- 10-15 -- 10-15 --10-15 -- 10-15 -- 10-15 -- 10-15 --10-15 -- 10-15 -- 10-15 -- 10-15 --

8-10 5-6 8-10 5-68-10 5-6 8-10 5-68-10 5-6 8-10 5-612-15e 12-15e 12-15e 12-15e12-15e 12-15e 12-15e 12-15e12-15e 12-15e 12-15e 12-15e

8-10 5-6 8-10 5-68-10 5-6 8-10 5-68-10 5-6 8-10 5-612-15 12-15 12-15 12-1512-15 12-15 12-15 12-1512-15 12-15 12-15 12-15

Optional Triceps

Pronate at bottom, Nuetral at top

Level 1 = DB Goblet Level 2 = DB Front

Level 1 = DB Goblet Level 2 = DB Front

Level 1 = DB Goblet Level 2 = DB Front

Pronate at bottom, Nuetral at top

Pronate at bottom, Nuetral at top

Lifting Workout #5 Lifting Workout #9 Lifting Workout #13

Notes

w/ feet on ground w/ feet on ground

Notes Notes

w/ feet on ground

Keep Back Flat to the floor. Straigther the legs = more difficult

3A) Stand DB Shoulder Press

3B) Seated Russian Twist

Pronate at bottom, Nuetral at top

w/ feet on ground

Keep Back Flat to the floor. Straigther the legs = more difficult

Lifting Workout #1

Notes

Done for mobility purposes, not for

strength

Done for mobility purposes, not for

strength

Done for mobility purposes, not for

strength

1A) DB Jump Squats

2A) RFE Front Squat Variation

2B) Double Leg Raises

Keep Back Flat to the floor. Straigther the legs = more difficult

Keep Back Flat to the floor. Straigther the legs = more difficult

Level 1 = DB Goblet Level 2 = DB Front

DB weight added together should be !

33% of your back squat for given reps

DB weight added together should be !

33% of your back squat for given reps

DB weight added together should be !

33% of your back squat for given reps

DB weight added together should be !

33% of your back squat for given reps

First Set- RPE of 7-8, or you could do 50% more reps (ex. If GR is 10, you could do 15 reps) Rest 1 min. before restarting Supersets, Rest up to 3 mins. Between Supersets.

Second Set- RPE of 8-9, or you could do 33% more reps (ex. If GR is 10, you could do 13 reps)Third Set- RPE of 9-10, or technical failure lands you within goal reps. Go to technical failure even if it takes you past goal reps.

1B) Lateral Shifts

Done for mobility purposes, not for

strength

4A) BB Bench Press

Pronate at bottom, Nuetral at top

Pronate at bottom, Nuetral at top

Pronate at bottom, Nuetral at top

Pronate at bottom, Nuetral at top

4B) Y's (rotator cuff)

Use light weight - not done for strength

Use light weight - not done for strength

Use light weight - not done for strength

Use light weight - not done for strength

BEAVER TRACK & FIELD/CC NAME___________________Day 2 - Pulling Movements Don't just ask if you made yourself better today, but how much better did you make your team today? Workout # Date: Date: Date: Date:

GR=Goal Reps AR=Actual Reps WT=Weight SA=Single Arm SL=Single Leg ALT=Alternating RFE=Rear Foot Elevated SK=Single KneeExercise GR WT AR GR WT AR GR WT AR GR WT AR

5-6 3-4 5-6 3-45-6 3-4 5-6 3-45-6 3-4 5-6 3-412-15e 12-15e 12-15e 12-15e12-15e 12-15e 12-15e 12-15e12-15e 12-15e 12-15e 12-15e

8-10 5-6 8-10 5-68-10 5-6 8-10 5-68-10 5-6 8-10 5-630-45" 30-45" 30-45" 30-45"30-45" 30-45" 30-45" 30-45"30-45" 30-45" 30-45" 30-45"

8-10 5-6 8-10 5-68-10 5-6 8-10 5-68-10 5-6 8-10 5-610e 10e 10e 10e10e 10e 10e 10e10e 10e 10e 10e

8-10e 5-6e 8-10e 5-6e8-10e 5-6e 8-10e 5-6e8-10e 5-6e 8-10e 5-6e5e 5e 5e 5e5e 5e 5e 5e5e 5e 5e 5e

Optional Biceps

2B) Bridge Variation

4B) In Step Lunges

Done for mobility purposes, not for

strength

Done for mobility purposes, not for

strength

Done for mobility purposes, not for

strength

Done for mobility purposes, not for

strength

Lifting Workout #2 Lifting Workout #6 Lifting Workout #10 Lifting Workout #14

Notes Notes Notes

Use light weight - not done for strength

Notes1A) Hang Power Clean

Use light weight - not done for strength

Use light weight - not done for strength

Use light weight - not done for strength

2A) BB Hip Raise

3A) Pull Up Variation

Assissted or Weighted to meet goal reps. Do

Lat Pull only if Pull Ups are not an option.

Assissted or Weighted to meet goal reps. Do

Lat Pull only if Pull Ups are not an option.

Assissted or Weighted to meet goal reps. Do

Lat Pull only if Pull Ups are not an option.

Assissted or Weighted to meet goal reps. Do

Lat Pull only if Pull Ups are not an option.

1B) Lying External Rotation

DB in left hand when right foot on the ground

& vice versa

DB in left hand when right foot on the ground

& vice versa

DB in left hand when right foot on the ground

& vice versa

DB in left hand when right foot on the ground

& vice versa

Farther in front the hands = more difficult

Farther in front the hands = more difficult

Farther in front the hands = more difficult

Farther in front the hands = more difficult

First Set- RPE of 7-8, or you could do 50% more reps (ex. If GR is 10, you could do 15 reps) Rest 1 min. before restarting Supersets, Rest up to 3 mins. Between Supersets.

Second Set- RPE of 8-9, or you could do 33% more reps (ex. If GR is 10, you could do 13 reps)Third Set- RPE of 9-10, or technical failure lands you within goal reps. Go to technical failure even if it takes you past goal reps.

3B) Saxon Side Bend

4A) SA/SL Romanian Dead Lift (RDL)

BEAVER TRACK & FIELD/CC NAME___________________Day 3 - Pushing Movements Shortcuts in training lead to regrets after competition.Workout # Date: Date: Date: Date:

GR=Goal Reps AR=Actual Reps WT=Weight SA=Single Arm SL=Single Leg ALT=Alternating RFE=Rear Foot Elevated SK=Single KneeExercise GR WT AR GR WT AR GR WT AR GR WT AR

6-7 4-5 6-7 4-56-7 4-5 6-7 4-56-7 4-5 6-7 4-510e 10e 10e 10e10e 10e 10e 10e10e 10e 10e 10e

8-10 5-6 8-10 5-68-10 5-6 8-10 5-68-10 5-6 8-10 5-610 10 10 1010 10 10 1010 10 10 10

8-10 5-6 8-10 5-68-10 5-6 8-10 5-68-10 5-6 8-10 5-610e 10e 10e 10e10e 10e 10e 10e10e 10e 10e 10e

8-10e 5-6e 8-10e 5-6e8-10e 5-6e 8-10e 5-6e8-10e 5-6e 8-10e 5-6e5e 5e 5e 5e5e 5e 5e 5e5e 5e 5e 5e

OptionalTriceps

Done for mobility purposes, not for

strength

Done for mobility purposes, not for

strength

2B) Janda Curl Up

Nothing on top of feet, place heels against an object and pull through

the heel

Nothing on top of feet, place heels against an object and pull through

the heel

4B) Ankle Hugs

Done for mobility purposes, not for

strength

Done for mobility purposes, not for

strength

3A) DB Incline Bench

Lifting Workout #3 Lifting Workout #7 Lifting Workout #11 Lifting Workout #15

Notes Notes Notes Notes1A) DB Push Jerk

1B) SA Diagonal Raise

Use light weight - not done for strength

Use light weight - not done for strength

Use light weight - not done for strength

Use light weight - not done for strength

2A) Front Squat Variation

Level 1 = DB Goblet Level 2 = DB Front Level 3 = BB Front

Level 1 = DB Goblet Level 2 = DB Front Level 3 = BB Front

Level 1 = DB Goblet Level 2 = DB Front Level 3 = BB Front

Level 1 = DB Goblet Level 2 = DB Front Level 3 = BB Front

Make sure you are doing a variation that is working you. Don't rest free leg on the ground

or push off w/ it.

Make sure you are doing a variation that is

working you. Don't rest free leg on the ground

or push off w/ it.

Make sure you are doing a variation that is

working you. Don't rest free leg on the ground

or push off w/ it.

Make sure you are doing a variation that is

working you. Don't rest free leg on the ground

or push off w/ it.

Nothing on top of feet, place heels against an object and pull through

the heel

Nothing on top of feet, place heels against an object and pull through

the heel

First Set- RPE of 7-8, or you could do 50% more reps (ex. If GR is 10, you could do 15 reps) Rest 1 min. before restarting Supersets, Rest up to 3 mins. Between Supersets.

Second Set- RPE of 8-9, or you could do 33% more reps (ex. If GR is 10, you could do 13 reps)Third Set- RPE of 9-10, or technical failure lands you within goal reps. Go to technical failure even if it takes you past goal reps.

3B) Stand DB Rotation

Think of turning your chest not the weight

Think of turning your chest not the weight

Think of turning your chest not the weight

Think of turning your chest not the weight

4A) SL Bench Squat Variation

BEAVER TRACK & FIELD/CC NAME___________________Day 4 - Pulling Movements Everyone is capable of being a leader in some area.Workout # Date: Date: Date: Date:

GR=Goal Reps AR=Actual Reps WT=Weight SA=Single Arm SL=Single Leg ALT=Alternating RFE=Rear Foot Elevated SK=Single KneeExercise GR WT AR GR WT AR GR WT AR GR WT AR

6-7e 4-5e 6-7e 4-5e6-7e 4-5e 6-7e 4-5e6-7e 4-5e 6-7e 4-5e5e 5e 5e 5e5e 5e 5e 5e5e 5e 5e 5e

8-10e 5-6e 8-10e 5-6e8-10e 5-6e 8-10e 5-6e8-10e 5-6e 8-10e 5-6e20-30"e 20-30"e 20-30"e 20-30"e

20-30"e 20-30"e 20-30"e 20-30"e

20-30"e 20-30"e 20-30"e 20-30"e

8-10e 5-6e 8-10e 5-6e8-10e 5-6e 8-10e 5-6e8-10e 5-6e 8-10e 5-6e10e 10e 10e 10e10e 10e 10e 10e10e 10e 10e 10e

8-10 5-6 8-10 5-68-10 5-6 8-10 5-68-10 5-6 8-10 5-612-15 12-15 12-15 12-1512-15 12-15 12-15 12-1512-15 12-15 12-15 12-15

Optional Biceps

Always keep back tight and flat, do not round

the back.

Always keep back tight and flat, do not round

the back.

Lifting Workout #4 Lifting Workout #8 Lifting Workout #12 Lifting Workout #16

Notes Notes Notes Notes1A) SA DB Hang Power Snatch

Done for mobility purposes, not for

strength

Done for mobility purposes, not for

strength

1B) Knee Hugs

Done for mobility purposes, not for

strength

Done for mobility purposes, not for

strength

2A) RFE DB Dead Lift

Always keep back tight and flat, do not round

the back.

Always keep back tight and flat, do not round

the back.

2B) SA/SL Bridge

If too balancing is too difficult, do SL bridge. When that's done well, so SA, then progress to

SA/SL.

If too balancing is too difficult, do SL bridge. When that's done well, so SA, then progress to

SA/SL.

If too balancing is too difficult, do SL bridge. When that's done well, so SA, then progress to

SA/SL.

If too balancing is too difficult, do SL bridge. When that's done well, so SA, then progress to

SA/SL.

3A) SA/SL DB Supported Row

DB in left hand when right foot on the ground

& vice versa

DB in left hand when right foot on the ground

& vice versa

DB in left hand when right foot on the ground

& vice versa

DB in left hand when right foot on the ground

& vice versa

3B) SK Weighted Chops

4A) DB Pullover

Level 1 = One DB Level 2 = Two DB

Level 1 = One DB Level 2 = Two DB

Level 1 = One DB Level 2 = Two DB

Level 1 = One DB Level 2 = Two DB

4B) W's (rotator cuff)

Use light weight - not done for strength

Use light weight - not done for strength

Use light weight - not done for strength

Use light weight - not done for strength

First Set- RPE of 7-8, or you could do 50% more reps (ex. If GR is 10, you could do 15 reps) Rest 1 min. before restarting Supersets, Rest up to 3 mins. Between Supersets.

Second Set- RPE of 8-9, or you could do 33% more reps (ex. If GR is 10, you could do 13 reps)Third Set- RPE of 9-10, or technical failure lands you within goal reps. Go to technical failure even if it takes you past goal reps.

Finish each workout with flexibility work. This is important to reduce the risk of injury, minimizing soreness, and increasing

performance. There are two different methods to choose from. Try them both and see what one you like better.

POST W ORKOUT STATIC FLEXIBILITY

Do the following for either 30 secs each or 2 sets of 15 secs each. Pigeon Stretch Semi-Straddle Straddle Hip Flexor Hamstring Quad

POST W ORKOUT DYNAMIC FLEXIBILITY

Knee Hugs x10e Ankle Hugs x10e Straight Leg March x10e World’s Greatest x5e

POST PRACTICE STATIC FLEXIBILITY

Do the following for either 30 secs each or 2 sets of 15 secs each. Arm Against Wall (Chest)

Arm Across the Body (Back & Shoulder) Elbow Up (Tricep & Shoulder)

BEMIDJI STATE BEAVERS ATHLETICS

Attitude - Ability - Academic - Attendance - Balance - Be Honest - Belief - Bond - Confidence - Concentration - Composure - Courage - Commitment - Caring - Character - Choice - Consistent - Desire - Determination - Dedication - Discipline - Devotion - Drive - Direction - Effort - Experience - Education - Energy - Enthusiasm - Excellence - Faith - Fun - Family - Friends - Focus - Follow Through - Finish - Attitude - Ability - Academic - Attendance - Balance - Be Honest - Belief - Bond - Confidence - Concentration - Composure - Courage - Commitment - Caring - Character - Choice - Consistent - Desire - Determination - Dedication - Discipline - Devotion - Drive - Direction - Effort - Experience - Education - Energy - Enthusiasm - Excellence - Faith - Fun - Family - Friends - Focus - Follow Through - Finish - Attitude - Ability - Academic - Attendance - Balance - Be Honest - Belief - Bond - Confidence - Concentration - Composure - Courage - Commitment - Caring - Character - Choice - Consistent - Desire - Determination - Dedication - Discipline - Devotion - Drive - Direction - Effort - Experience - Education - Energy - Enthusiasm - Excellence - Faith - Fun - Family - Friends - Focus - Follow Through - Finish - Attitude - Ability - Academic - Attendance - Balance - Be Honest - Belief - Bond - Confidence - Concentration - Composure, Courage - Commitment - Caring - Character - Choice - Consistent - Desire - Determination - Dedication - Discipline - Devotion - Drive - Direction - Effort - Experience - Education - Energy - Enthusiasm - Excellence - Faith - Fun - Family - Friends - Focus - Follow Through - Finish - Attitude - Ability - Academic - Attendance - Balance - Be Honest - Belief - Bond - Confidence - Concentration - Composure - Courage - Commitment - Caring - Character - Choice - Consistent - Desire - Determination - Dedication - Discipline - Devotion - Drive - Direction - Effort - Experience - Education - Energy - Enthusiasm - Excellence - Faith - Fun - Family - Friends - Focus - Follow Through - Finish - Attitude - Ability - Academic - Attendance - Balance - Be Honest - Belief - Bond - Confidence - Concentration - Composure, Courage - Commitment - Caring - Character - Choice - Consistent - Desire - Determination - Dedication - Discipline - Devotion - Drive - Direction - Effort - Experience - Education - Energy - Enthusiasm - Excellence - Faith - Fun - Family - Friends - Focus - Follow Through - Finish -