Transcript Blue Devils, In the pages to follow, you will find your summer workout for the next 14 weeks. Look through the manual.

Blue Devils,
In the pages to follow, you will find your summer workout for the next 14 weeks.
Look through the manual carefully and if you have any questions feel free to contact The CCSU
Strength Staff at 860-832-3079. If you have any questions on the exercises, there are videos posted
on the strength and conditioning website.
Have a great summer break and continue to work hard and we will see you in August. Go Blue
Devils!!
CCSU Strength Staff
LOWER BODY DAYS
UPPER BODY DAYS
EXPLOSIVE DAYS
Regular Jacks
2 x 10
Regular Jacks
2 x 10
Regular Jacks
2 x 10
Split Jacks
2 x 10
Split Jacks
2 x 10
Split Jacks
2 x 10
Long Striders
2 x 10
Long Striders
2 x 10
Long Striders
2 x 10
Seal Jacks
2 x 10
Seal Jacks
2 x 10
Seal Jacks
2 x 10
Overhead Squats
1 x 10
Push-Up T
1 x 5 ea.
Overhead Squats
1 x 10
Elbow to Instep
1 x 10 ea.
Push-Up T
1 x 5 ea.
STABILIZATION
CHOOSE 1
Front Plank
Front Plank w/ Rock Forward
Front Plank w/ Side to Side
Rock
Front Plank w/ Arm Reach
Front Plank w/ Leg Kick
Front Plank Walk-Ups
Side Plank (Hands on Hips)
Side Plank w/ T
Side Plank w/ Hip Reach
Side Plank w/ Knee Tuck
Side Plank w/ Leg Kick
V-Hold
V-Hold w/ T
WEEK 1
Stabilization
Rotation
Flexion/Extension
Low Back/Hips
REPS
:30 s
x 20
x 20
x 15
WEEK 5
Stabilization
Rotation
Flexion/Extension
Low Back/Hips
REPS
:40 s
x 25
x 25
x 15
LOW BACK/ HIPS
CHOOSE 1
Superman
Alternating Superman
Russians Twists w/ Weight
Side Crunch
Same Side Superman
Half Twists w/ Feet Down
Half Twists w/ Feet Up
Squirm
Bar Rotations
Band Rotations
Bicycles
Plate Rotations (Power Up)
Plate Rotations (Power Down)
Med Ball Side Toss
Med Ball Front Toss
Cross-over Crunch
Flat Crunch
Knee Tucks
Knee Tucks (No Hands)
Toe Touches
Toe Touches w/ Weight
Alternating Pikes
Pikes
Suitcase Crunch
Kneeling Alternating Superman
Kneeling Same Side Superman
Hyperextensions
Reverse Hypers
Cobra
Deadfish
Y-Superman
Double Leg Glute Bridge
Single Leg Glute Bridge
Marching Glute Bridge
WEEK 2
WEEK 3
WEEK 4
Stabilization
Rotation
Flexion/Extension
Low Back/Hips
REPS
:40 s
x 25
x 25
x 15
Stabilization
Rotation
Flexion/Extension
Low Back/Hips
Stabilization
Rotation
Flexion/Extension
Low Back/Hips
REPS
: 50 s
x 30
x 30
x 15
Stabilization
Rotation
Flexion/Extension
Low Back/Hips
Stabilization
Rotation
Flexion/Extension
Low Back/Hips
REPS
:70 s
x 40
x 40
x 20
Stabilization
Rotation
Flexion/Extension
Low Back/Hips
Stabilization
Rotation
Flexion/Extension
Low Back/Hips
REPS
:30 s
x 20
x 20
x 15
WEEK 8
REPS
:60 s
x 35
x 35
x 15
WEEK 11
REPS
: 60 s
x 35
x 35
x 20
WEEK 14
REPS
:60 s
x 35
x 35
x 20
Stabilization
Rotation
Flexion/Extension
Low Back/Hips
REPS
: 50s
x 30
x 30
x 15
WEEK 7
WEEK 10
REPS
:50 s
x 30
x 30
x 20
WEEK 13
Stabilization
Rotation
Flexion/Extension
Low Back/Hips
FLEXION/EXTENSION
CHOOSE 1
Regular Crunch
Regular Crunch w/ Weight
WEEK 6
WEEK 9
Stabilization
Rotation
Flexion/Extension
Low Back/Hips
ROTATION
CHOOSE 1
Russian Twists w/ Feet Down
Russian Twists w/ Feet Up
Stabilization
Rotation
Flexion/Extension
Low Back/Hips
REPS
:40 s
x 25
x 25
x 15
WEEK 12
REPS
:70 s
x 40
x 40
x 20
Stabilization
Rotation
Flexion/Extension
Low Back/Hips
REPS
: 50 s
x 30
x 30
x 20
WEEK 1
DAY 1
EXERCISE
JUMP SQUATS
BACK SQUAT
SPLIT SQUATS
RDL
BI'S AND TRI'S
FOREARMS
WARM-UP
REPS WEIGHT
5
WARM-UP
REPS WEIGHT
5
YOUR CHOICE
YOUR CHOICE
WORK SETS
REPS WEIGHT SETS
10
25 LBS.
3
10
3
10 EA.
3
10
3
10 EA.
2
10
2
DAY 2
EXERCISE
BENCH PRESS
LAT PULLDOWN
SHOULDER PRESS
SEATED ROW
DIPS
SHOULDER PRE-HAB
WARM-UP
REPS WEIGHT
5
WARM-UP
REPS WEIGHT
5
YOUR CHOICE
WORK SETS
REPS WEIGHT SETS
10
3
10
3
10
3
10
3
FAILURE
2
15
2
DAY 3
EXERCISE
BOX JUMPS
LEG PRESS
STEP-UPS
GOOD MORNINGS
BI'S AND TRI'S
FOREARMS
WARM-UP
REPS WEIGHT
WARM-UP
REPS WEIGHT
5
WORK SETS
REPS WEIGHT SETS
5
3
5
3
5 EA.
3
5
3
5 EA.
2
10
2
SAME
WEIGHT
AS
MONDAY,
BUT
MOVE
BAR WITH
SPEED
WORK SETS
REPS WEIGHT SETS
5
3
FAILURE
3
FAILURE
3
5
3
5
2
15
2
SAME
WEIGHT
AS
TUESDAY
, BUT
MOVE
BAR WITH
SPEED
DAY 4
EXERCISE
INCLINE DB BENCH
W/ 3-WAY PUSH-UPS
PULL-UPS (ANY GRIP)
UPRIGHT ROW
BENT OVER ROW
SHOULDER PRE-HAB
WARM-UP
REPS WEIGHT
5
WARM-UP
REPS WEIGHT
5
WEEK 2
DAY 1
EXERCISE
JUMP SQUATS
BACK SQUAT
SPLIT SQUATS
RDL
BI'S AND TRI'S
FOREARMS
WARM-UP
REPS WEIGHT
5
WARM-UP
REPS WEIGHT
5
YOUR CHOICE
YOUR CHOICE
WORK SETS
REPS WEIGHT SETS
10
25 LBS.
3
10
3
10 EA.
3
10
3
10 EA.
2
10
2
DAY 2
EXERCISE
BENCH PRESS
LAT PULLDOWN
SHOULDER PRESS
SEATED ROW
DIPS
SHOULDER PRE-HAB
WARM-UP
REPS WEIGHT
5
WARM-UP
REPS WEIGHT
5
YOUR CHOICE
WORK SETS
REPS WEIGHT SETS
10
3
10
3
10
3
10
3
FAILURE
2
15
2
DAY 3
EXERCISE
BOX JUMPS
LEG PRESS
STEP-UPS
GOOD MORNINGS
BI'S AND TRI'S
FOREARMS
WARM-UP
REPS WEIGHT
WARM-UP
REPS WEIGHT
5
WORK SETS
REPS WEIGHT SETS
5
3
5
3
5 EA.
3
5
3
5 EA.
2
10
2
SAME
WEIGHT
AS
MONDAY,
BUT
MOVE
BAR WITH
SPEED
WORK SETS
REPS WEIGHT SETS
5
3
FAILURE
3
FAILURE
3
5
3
5
2
15
2
SAME
WEIGHT
AS
TUESDAY
, BUT
MOVE
BAR WITH
SPEED
DAY 4
EXERCISE
INCLINE DB BENCH
W/ 3-WAY PUSH-UPS
PULL-UPS (ANY GRIP)
UPRIGHT ROW
BENT OVER ROW
SHOULDER PRE-HAB
WARM-UP
REPS WEIGHT
5
WARM-UP
REPS WEIGHT
5
WEEK 3
DAY 1
EXERCISE
INCLINE BENCH
DB UPRIGHT ROW
3-WAY SHOULDER
INVERTED ROW
DIPS
SHOULDER PRE-HAB
WARM-UP
REPS WEIGHT
4
WARM-UP
REPS WEIGHT
4
YOUR CHOICE
WORK SETS
REPS WEIGHT SETS
8
3
8
3
8
3
8
3
FAILURE
2
15
2
DAY 2
EXERCISE
JUMP SQUATS
BACK SQUAT
SIDE LUNGES
PB LEG CURLS
BI'S AND TRI'S
FOREARMS
WARM-UP
REPS WEIGHT
4
WARM-UP
REPS WEIGHT
4
2-WAY: BRIDGE AND DOUBLE LEG
YOUR CHOICE
YOUR CHOICE
WORK SETS
REPS WEIGHT SETS
8
25 LBS.
3
8
3
8 EA.
3
8
3
8 EA.
2
10
2
DAY 3
EXERCISE
DB BENCH
W/ CLAP PUSH-UPS
PULL-UPS (ANY GRIP)
DB SHOULDER PRESS
SEATED ROW
SHOULDER PRE-HAB
WARM-UP
REPS WEIGHT
4
WARM-UP
REPS WEIGHT
4
WORK SETS
REPS WEIGHT SETS
4
3
FAILURE
3
FAILURE
3
4
3
4
2
15
2
SAME
WEIGHT
AS
MONDAY,
BUT
MOVE
BAR WITH
SPEED
WORK SETS
REPS WEIGHT SETS
4
3
4
3
4 EA.
3
4
3
4 EA.
2
10
2
SAME
WEIGHT
AS
TUESDAY
, BUT
MOVE
BAR WITH
SPEED
DAY 4
EXERCISE
BOX JUMPS
LEG PRESS
LUNGES
MB HIP EXTENSIONS
BI'S AND TRI'S
FOREARMS
WARM-UP
REPS WEIGHT
WARM-UP
REPS WEIGHT
4
WEEK 4
DAY 1
EXERCISE
INCLINE BENCH
DB UPRIGHT ROW
3-WAY SHOULDER
INVERTED ROW
DIPS
SHOULDER PRE-HAB
WARM-UP
REPS WEIGHT
4
WARM-UP
REPS WEIGHT
4
YOUR CHOICE
WORK SETS
REPS WEIGHT SETS
8
3
8
3
8
3
8
3
FAILURE
2
15
2
DAY 2
EXERCISE
JUMP SQUATS
BACK SQUAT
SIDE LUNGES
PB LEG CURLS
BI'S AND TRI'S
FOREARMS
WARM-UP
REPS WEIGHT
4
WARM-UP
REPS WEIGHT
4
2-WAY: BRIDGE AND DOUBLE LEG
YOUR CHOICE
YOUR CHOICE
WORK SETS
REPS WEIGHT SETS
8
25 LBS.
3
8
3
8 EA.
3
8
3
8 EA.
2
10
2
DAY 3
EXERCISE
DB BENCH
W/ CLAP PUSH-UPS
PULL-UPS (ANY GRIP)
DB SHOULDER PRESS
SEATED ROW
SHOULDER PRE-HAB
WARM-UP
REPS WEIGHT
4
WARM-UP
REPS WEIGHT
4
WORK SETS
REPS WEIGHT SETS
4
3
FAILURE
3
FAILURE
3
4
3
4
2
15
2
SAME
WEIGHT
AS
MONDAY,
BUT
MOVE
BAR WITH
SPEED
WORK SETS
REPS WEIGHT SETS
4
3
4
3
4 EA.
3
4
3
4 EA.
2
10
2
SAME
WEIGHT
AS
TUESDAY
, BUT
MOVE
BAR WITH
SPEED
DAY 4
EXERCISE
BOX JUMPS
LEG PRESS
LUNGES
MB HIP EXTENSIONS
BI'S AND TRI'S
FOREARMS
WARM-UP
REPS WEIGHT
WARM-UP
REPS WEIGHT
4
WEEK 5
DOWNLOAD WEEK- DO NOT GO HEAVY!
DAY 1
EXERCISE
INCLINE BENCH
DB UPRIGHT ROW
3-WAY SHOULDER
INVERTED ROW
DIPS
SHOULDER PRE-HAB
WARM-UP
REPS WEIGHT
2
WARM-UP
REPS WEIGHT
2
YOUR CHOICE
WORK SETS
REPS WEIGHT SETS
4
3
4
3
4
3
FAILURE
3
FAILURE
2
15
2
DAY 2
EXERCISE
JUMP SQUATS
BACK SQUAT
SIDE LUNGES
PB LEG CURLS
BI'S AND TRI'S
FOREARMS
WARM-UP
REPS WEIGHT
2
WARM-UP
REPS WEIGHT
2
YOUR CHOICE
YOUR CHOICE
WORK SETS
REPS WEIGHT SETS
4
25 LBS.
3
4
3
4 EA.
3
4
3
4 EA.
2
10
2
DAY 3
EXERCISE
DB BENCH
W/ CLAP PUSH-UPS
PULL-UPS (ANY GRIP)
DB SHOULDER PRESS
SEATED ROW
SHOULDER PRE-HAB
WARM-UP
REPS WEIGHT
2
WARM-UP
REPS WEIGHT
2
WORK SETS
REPS WEIGHT SETS
4
3
FAILURE
3
FAILURE
3
4
3
4
2
15
2
SAME
WEIGHT
AS
MONDAY,
BUT
MOVE
BAR WITH
SPEED
WORK SETS
WEIGHT SETS
3
3
3
3
2
2
SAME
WEIGHT
AS
TUESDAY
, BUT
MOVE
BAR WITH
SPEED
DAY 4
EXERCISE
BOX JUMPS
LEG PRESS
LUNGES
MB HIP EXTENSIONS
BI'S AND TRI'S
FOREARMS
WARM-UP
REPS WEIGHT
WARM-UP
REPS WEIGHT
2
REPS
4
4
4 EA.
4
4 EA.
10
WEEK 6
DAY 1
EXERCISE
JUMP SQUATS
BACK SQUAT
REVERSE LUNGES
DB 1-LEG RDL
BI'S AND TRI'S
FOREARMS
WARM-UP
REPS WEIGHT
4
WARM-UP
REPS WEIGHT
4
YOUR CHOICE
YOUR CHOICE
REPS
8
8
8 EA.
8
8 EA.
10
WORK SETS
WEIGHT SETS
25 LBS.
3
3
3
3
2
2
DAY 2
EXERCISE
BENCH PRESS
ONE ARM LAT PULLDOWN
SHOULDER PRESS
ONE ARM DB ROW
DIPS
SHOULDER PRE-HAB
WARM-UP
REPS WEIGHT
4
WARM-UP
REPS WEIGHT
4
YOUR CHOICE
WORK SETS
REPS WEIGHT SETS
8
3
8
3
8
3
8
3
FAILURE
2
15
2
DAY 3
EXERCISE
BOX JUMPS
LEG PRESS
LATERAL STEP-UPS
GOOD MORNINGS
BI'S AND TRI'S
FOREARMS
WARM-UP
REPS WEIGHT
WARM-UP
REPS WEIGHT
4
YOUR CHOICE
WORK SETS
WEIGHT SETS
3
3
3
3
2
2
SAME
WEIGHT
AS
MONDAY,
BUT
MOVE
BAR WITH
SPEED
WORK SETS
REPS WEIGHT SETS
4
3
FAILURE
3
FAILURE
3
4
3
4
2
15
2
SAME
WEIGHT
AS
TUESDAY
, BUT
MOVE
BAR WITH
SPEED
REPS
4
4
4 EA.
4
4 EA.
10
DAY 4
EXERCISE
INCLINE DB BENCH
W/ PLYO PUSH-UPS
PULL-UPS (ANY GRIP)
DB UPRIGHT ROW
BENT OVER ROW
SHOULDER PRE-HAB
WARM-UP
REPS WEIGHT
4
WARM-UP
REPS WEIGHT
4
YOUR CHOICE
WEEK 7
DAY 1
EXERCISE
JUMP SQUATS
BACK SQUAT
REVERSE LUNGES
DB 1-LEG RDL
BI'S AND TRI'S
FOREARMS
WARM-UP
REPS WEIGHT
4
WARM-UP
REPS WEIGHT
4
YOUR CHOICE
YOUR CHOICE
REPS
8
8
8 EA.
8
8 EA.
10
WORK SETS
WEIGHT SETS
25 LBS.
3
3
3
3
2
2
DAY 2
EXERCISE
BENCH PRESS
ONE ARM LAT PULLDOWN
SHOULDER PRESS
ONE ARM DB ROW
DIPS
SHOULDER PRE-HAB
WARM-UP
REPS WEIGHT
4
WARM-UP
REPS WEIGHT
4
YOUR CHOICE
WORK SETS
REPS WEIGHT SETS
8
3
8
3
8
3
8
3
FAILURE
2
15
2
DAY 3
EXERCISE
BOX JUMPS
LEG PRESS
LATERAL STEP-UPS
GOOD MORNINGS
BI'S AND TRI'S
FOREARMS
WARM-UP
REPS WEIGHT
WARM-UP
REPS WEIGHT
4
YOUR CHOICE
WORK SETS
WEIGHT SETS
3
3
3
3
2
2
SAME
WEIGHT
AS
MONDAY,
BUT
MOVE
BAR WITH
SPEED
WORK SETS
REPS WEIGHT SETS
4
3
FAILURE
3
FAILURE
3
4
3
4
2
15
2
SAME
WEIGHT
AS
TUESDAY
, BUT
MOVE
BAR WITH
SPEED
REPS
4
4
4 EA.
4
4 EA.
10
DAY 4
EXERCISE
INCLINE DB BENCH
W/ PLYO PUSH-UPS
PULL-UPS (ANY GRIP)
DB UPRIGHT ROW
BENT OVER ROW
SHOULDER PRE-HAB
WARM-UP
REPS WEIGHT
4
WARM-UP
REPS WEIGHT
4
YOUR CHOICE
WEEK 8
DAY 1
EXERCISE
JUMP SQUATS
BACK SQUAT
SPLIT SQUATS
RDL
BI'S AND TRI'S
FOREARMS
WARM-UP
REPS WEIGHT
3
WARM-UP
REPS WEIGHT
3
YOUR CHOICE
YOUR CHOICE
REPS
6
6
6 EA.
6
6 EA.
10
WORK SETS
WEIGHT SETS
35 LBS.
3
3
3
3
2
2
DAY 2
EXERCISE
BENCH PRESS
LAT PULLDOWN
SHOULDER PRESS
SEATED ROW
DIPS
SHOULDER PRE-HAB
WARM-UP
REPS WEIGHT
3
WARM-UP
REPS WEIGHT
3
YOUR CHOICE
WORK SETS
REPS WEIGHT SETS
6
3
6
3
6
3
6
3
FAILURE
2
15
2
DAY 3
EXERCISE
BOX JUMPS
LEG PRESS
STEP-UPS
GOOD MORNINGS
BI'S AND TRI'S
FOREARMS
WARM-UP
REPS WEIGHT
WARM-UP
REPS WEIGHT
3
WORK SETS
WEIGHT SETS
3
3
3
3
2
2
SAME
WEIGHT
AS
MONDAY,
BUT
MOVE
BAR WITH
SPEED
WORK SETS
REPS WEIGHT SETS
3
3
FAILURE
3
FAILURE
3
3
3
3
2
15
2
SAME
WEIGHT
AS
TUESDAY
, BUT
MOVE
BAR WITH
SPEED
REPS
3
3
3 EA.
3
3 EA.
10
DAY 4
EXERCISE
INCLINE DB BENCH
W/ 3-WAY PUSH-UPS
PULL-UPS (ANY GRIP)
UPRIGHT ROW
BENT OVER ROW
SHOULDER PRE-HAB
WARM-UP
REPS WEIGHT
3
WARM-UP
REPS WEIGHT
3
WEEK 9
DAY 1
EXERCISE
JUMP SQUATS
BACK SQUAT
SPLIT SQUATS
RDL
BI'S AND TRI'S
FOREARMS
WARM-UP
REPS WEIGHT
3
WARM-UP
REPS WEIGHT
3
YOUR CHOICE
YOUR CHOICE
REPS
6
6
6 EA.
6
6 EA.
10
WORK SETS
WEIGHT SETS
35 LBS.
3
3
3
3
2
2
DAY 2
EXERCISE
BENCH PRESS
LAT PULLDOWN
SHOULDER PRESS
SEATED ROW
DIPS
SHOULDER PRE-HAB
WARM-UP
REPS WEIGHT
3
WARM-UP
REPS WEIGHT
3
YOUR CHOICE
WORK SETS
REPS WEIGHT SETS
6
3
6
3
6
3
6
3
FAILURE
2
15
2
DAY 3
EXERCISE
BOX JUMPS
LEG PRESS
STEP-UPS
GOOD MORNINGS
BI'S AND TRI'S
FOREARMS
WARM-UP
REPS WEIGHT
WARM-UP
REPS WEIGHT
3
WORK SETS
WEIGHT SETS
3
3
3
3
2
2
SAME
WEIGHT
AS
MONDAY,
BUT
MOVE
BAR WITH
SPEED
WORK SETS
REPS WEIGHT SETS
3
3
FAILURE
3
FAILURE
3
3
3
3
2
15
2
SAME
WEIGHT
AS
TUESDAY
, BUT
MOVE
BAR WITH
SPEED
REPS
3
3
3 EA.
3
3 EA.
10
DAY 4
EXERCISE
INCLINE DB BENCH
W/ 3-WAY PUSH-UPS
PULL-UPS (ANY GRIP)
UPRIGHT ROW
BENT OVER ROW
SHOULDER PRE-HAB
WARM-UP
REPS WEIGHT
3
WARM-UP
REPS WEIGHT
3
WEEK 10
DOWNLOAD WEEK- DO NOT GO HEAVY!
DAY 1
EXERCISE
INCLINE BENCH
DB UPRIGHT ROW
3-WAY SHOULDER
INVERTED ROW
DIPS
SHOULDER PRE-HAB
WARM-UP
REPS WEIGHT
3
WARM-UP
REPS WEIGHT
3
YOUR CHOICE
WORK SETS
REPS WEIGHT SETS
6
3
6
3
6
3
FAILURE
3
FAILURE
2
15
2
DAY 2
EXERCISE
JUMP SQUATS
BACK SQUAT
SIDE LUNGES
PB LEG CURLS
BI'S AND TRI'S
FOREARMS
WARM-UP
REPS WEIGHT
3
WARM-UP
REPS WEIGHT
3
YOUR CHOICE
YOUR CHOICE
WORK SETS
REPS WEIGHT SETS
6
25 LBS.
3
6
3
6 EA.
3
6
3
6 EA.
2
10
2
DAY 3
EXERCISE
DB BENCH
W/ CLAP PUSH-UPS
PULL-UPS (ANY GRIP)
DB SHOULDER PRESS
SEATED ROW
SHOULDER PRE-HAB
WARM-UP
REPS WEIGHT
3
WARM-UP
REPS WEIGHT
3
WORK SETS
REPS WEIGHT SETS
6
3
FAILURE
3
FAILURE
3
6
3
6
2
15
2
SAME
WEIGHT
AS
MONDAY,
BUT
MOVE
BAR WITH
SPEED
WORK SETS
REPS WEIGHT SETS
6
3
6
3
6 EA.
3
6
3
6 EA.
2
10
2
SAME
WEIGHT
AS
TUESDAY
, BUT
MOVE
BAR WITH
SPEED
DAY 4
EXERCISE
BOX JUMPS
LEG PRESS
LUNGES
MB HIP EXTENSIONS
BI'S AND TRI'S
FOREARMS
WARM-UP
REPS WEIGHT
WARM-UP
REPS WEIGHT
3
WEEK 11
DAY 1
EXERCISE
INCLINE BENCH
DB UPRIGHT ROW
3-WAY SHOULDER
INVERTED ROW
DIPS
SHOULDER PRE-HAB
WARM-UP
REPS WEIGHT
3
WARM-UP
REPS WEIGHT
3
YOUR CHOICE
WORK SETS
REPS WEIGHT SETS
6
3
6
3
6
3
6
3
FAILURE
2
15
2
DAY 2
EXERCISE
JUMP SQUATS
BACK SQUAT
1-LEG SQUATS
RDL
BI'S AND TRI'S
FOREARMS
WARM-UP
REPS WEIGHT
3
WARM-UP
REPS WEIGHT
3
YOUR CHOICE
YOUR CHOICE
WORK SETS
REPS WEIGHT SETS
6
35 LBS.
3
6
3
6 EA.
3
6
3
6 EA.
2
10
2
DAY 3
EXERCISE
INCLINE DB BENCH
W/ 3-WAY PUSH-UPS
PULL-UPS (ANY GRIP)
UPRIGHT ROW
SEATED ROW
SHOULDER PRE-HAB
WARM-UP
REPS WEIGHT
3
WARM-UP
REPS WEIGHT
3
WORK SETS
REPS WEIGHT SETS
3
3
FAILURE
3
FAILURE
3
3
3
3
2
15
2
SAME
WEIGHT
AS
MONDAY,
BUT
MOVE
BAR WITH
SPEED
DAY 4
EXERCISE
BOX JUMPS
LEG PRESS
BULGARIAN SPLIT SQUATS
PB LEG CURL
BI'S AND TRI'S
WARM-UP
REPS WEIGHT
WARM-UP
REPS WEIGHT
3
4-WAY: BRIDGE, SINGLE, SINGLE,
DOUBLE
WORK SETS
REPS WEIGHT SETS
3
3
3
3
3 EA.
3
3 EA.
3
3 EA.
2
SAME
WEIGHT
AS
TUESDAY
, BUT
MOVE
BAR WITH
WEEK 12
DAY 1
EXERCISE
INCLINE BENCH
DB UPRIGHT ROW
3-WAY SHOULDER
INVERTED ROW
DIPS
SHOULDER PRE-HAB
WARM-UP
REPS WEIGHT
3
WARM-UP
REPS WEIGHT
3
YOUR CHOICE
WORK SETS
REPS WEIGHT SETS
6
3
6
3
6
3
6
3
FAILURE
2
15
2
DAY 2
EXERCISE
JUMP SQUATS
BACK SQUAT
1-LEG SQUATS
RDL
BI'S AND TRI'S
FOREARMS
WARM-UP
REPS WEIGHT
3
WARM-UP
REPS WEIGHT
3
YOUR CHOICE
YOUR CHOICE
WORK SETS
REPS WEIGHT SETS
6
35 LBS.
3
6
3
6 EA.
3
6
3
6 EA.
2
10
2
DAY 3
EXERCISE
INCLINE DB BENCH
W/ 3-WAY PUSH-UPS
PULL-UPS (ANY GRIP)
UPRIGHT ROW
SEATED ROW
SHOULDER PRE-HAB
WARM-UP
REPS WEIGHT
3
WARM-UP
REPS WEIGHT
3
WORK SETS
REPS WEIGHT SETS
3
3
FAILURE
3
FAILURE
3
3
3
3
2
15
2
SAME
WEIGHT
AS
MONDAY,
BUT
MOVE
BAR WITH
SPEED
DAY 4
EXERCISE
BOX JUMPS
LEG PRESS
BULGARIAN SPLIT SQUATS
PB LEG CURL
BI'S AND TRI'S
WARM-UP
REPS WEIGHT
WARM-UP
REPS WEIGHT
3
4-WAY: BRIDGE, SINGLE, SINGLE,
DOUBLE
WORK SETS
REPS WEIGHT SETS
3
3
3
3
3 EA.
3
3 EA.
3
3 EA.
2
SAME
WEIGHT
AS
TUESDAY
, BUT
MOVE
BAR WITH
WEEK 13
DAY 1
EXERCISE
JUMP SQUATS
BACK SQUAT
REVERSE LUNGES
DB 1-LEG RDL
BI'S AND TRI'S
FOREARMS
WARM-UP
REPS WEIGHT
2
WARM-UP
REPS WEIGHT
2
YOUR CHOICE
YOUR CHOICE
WORK SETS
REPS WEIGHT SETS
4
BAR
3
4
3
4 EA.
3
4
3
4 EA.
2
10
2
DAY 2
EXERCISE
BENCH PRESS
ONE ARM LAT PULLDOWN
SHOULDER PRESS
ONE ARM DB ROW
DIPS
SHOULDER PRE-HAB
WARM-UP
REPS WEIGHT
2
WARM-UP
REPS WEIGHT
2
YOUR CHOICE
WORK SETS
REPS WEIGHT SETS
4
3
4
3
4
3
4
3
FAILURE
2
15
2
DAY 3
EXERCISE
BOX JUMPS
LEG PRESS
WALKING LUNGES
GOOD MORNINGS
BI'S AND TRI'S
FOREARMS
WARM-UP
REPS WEIGHT
WARM-UP
REPS WEIGHT
2
WORK SETS
REPS WEIGHT SETS
2
3
2
3
2 EA.
3
2
3
2 EA.
2
10
2
SAME
WEIGHT
AS
MONDAY,
BUT
MOVE
BAR WITH
SPEED
WORK SETS
REPS WEIGHT SETS
2
3
FAILURE
3
FAILURE
3
2
3
2
2
15
2
SAME
WEIGHT
AS
TUESDAY
, BUT
MOVE
BAR WITH
SPEED
DAY 4
EXERCISE
INCLINE DB BENCH
W/ PLYO PUSH-UPS
PULL-UPS (ANY GRIP)
DB UPRIGHT ROW
BENT OVER ROW
SHOULDER PRE-HAB
WARM-UP
REPS WEIGHT
2
WARM-UP
REPS WEIGHT
2
WEEK 14
DAY 1
EXERCISE
JUMP SQUATS
BACK SQUAT
REVERSE LUNGES
DB 1-LEG RDL
BI'S AND TRI'S
FOREARMS
WARM-UP
REPS WEIGHT
2
WARM-UP
REPS WEIGHT
2
YOUR CHOICE
YOUR CHOICE
WORK SETS
REPS WEIGHT SETS
4
BAR
3
4
3
4 EA.
3
4
3
4 EA.
2
10
2
DAY 2
EXERCISE
BENCH PRESS
ONE ARM LAT PULLDOWN
SHOULDER PRESS
ONE ARM DB ROW
DIPS
SHOULDER PRE-HAB
WARM-UP
REPS WEIGHT
2
WARM-UP
REPS WEIGHT
2
YOUR CHOICE
WORK SETS
REPS WEIGHT SETS
4
3
4
3
4
3
4
3
FAILURE
2
15
2
DAY 3
EXERCISE
BOX JUMPS
LEG PRESS
WALKING LUNGES
GOOD MORNINGS
BI'S AND TRI'S
FOREARMS
WARM-UP
REPS WEIGHT
WARM-UP
REPS WEIGHT
2
WORK SETS
REPS WEIGHT SETS
2
3
2
3
2 EA.
3
2
3
2 EA.
2
10
2
SAME
WEIGHT
AS
MONDAY,
BUT
MOVE
BAR WITH
SPEED
WORK SETS
REPS WEIGHT SETS
2
3
FAILURE
3
FAILURE
3
2
3
2
2
15
2
SAME
WEIGHT
AS
TUESDAY
, BUT
MOVE
BAR WITH
SPEED
DAY 4
EXERCISE
INCLINE DB BENCH
W/ PLYO PUSH-UPS
PULL-UPS (ANY GRIP)
DB UPRIGHT ROW
BENT OVER ROW
SHOULDER PRE-HAB
WARM-UP
REPS WEIGHT
2
WARM-UP
REPS WEIGHT
2
Standing Internal Rotation
With Towel
Standing External
Rotation
Lying External Rotation
With Dumbbell
Standing Protraction With
Bands
Standing External Rotation
With Towel
Empty Cans With
Bands
Lying Internal Rotation With
Dumbbell
Scapular Depression With Lat
Pull
Kneeling Overhead
Internal Rotation
Empty Cans With Dumbbells
Standing Retraction With
Bands
Physio-Ball Walk-Outs
(With or Without Bands)
Lateral Band Walks
Frontwards and Backwards
Band Walks
Slide Board Series
Figure 8
Front Raise
- Start in position above
- Draw a figure 8 with the hand
that is on the slide board
- Start in position above on the left
- Slide hand out as far as you can
go
- Pull arm back to start position
Cross Under
Push-Up With Slide
- Start in position above on the left
- Slide hand under until you feel
discomfort
- Pull arm back to start position
- Start in position above on the left
- Slide arms out into a push-up
position
- Pull arms back to start position
Side Push
- Start in position above on the left
- Slide hand out as far as you can
go
- Pull arm back to start position
Weeks 1-3
Exercise
80 Yd. Sprints
Emphasis
Speed Endurance
% of Best
90-95
Reps
8
Day 2
Pro Agility
Nebraska
Speed Agility
Speed Agility
100
100
5
5
2
2
:45s
:45s
3 Min.
Day 3
OFF
Day 4
3-Cone Drill
Speed Agility
100
5 ea.
3
:45s
3 Min.
Day 5
Half Gassers
1
1 Min.
Make in :17s
Day 6
Cross-Training
Day 7
OFF
Sets Rest
2
1 Min.
Rest b/w Sets
5 Min.
Day 1
Conditioning Test
100
10/12/14
Increase by 2 each week
Sets Rest
2
2 Min.
Rest b/w Sets
7 Min.
Cardio of your Choice
Weeks 4-7
Exercise
50 yd. sprints
Emphasis
Speed Endurance
% of Best
90-95
Reps
6
Day 2
Pro Agility
Nebraska
Colt
Speed Agility
Speed Agility
Speed Agility
100
100
100
5
5
5
2
2
2
:45s
:45s
:45s
3 Min.
3 Min.
3 Min.
Day 3
OFF
Day 4
4-Cone Drill
Speed Agility
100
5 ea.
3
:45s
3 Min.
Day 5
Half Gassers
1
1 Min.
Make in :17s
Day 6
Cross-Training
Day 7
OFF
Day 1
Conditioning Test
100
12/14/16/18
Increase by 2 each week
Cardio of your Choice
Weeks 8-10
Exercise
25 yd. Sprints
Emphasis
Speed
% of Best
90-95
Reps
8
Day 2
Pro Agility
Nebraska
Colt
Line
Speed Agility
Speed Agility
Speed Agility
Speed Agility
100
100
100
100
5
5
5
5
2
2
2
2
:45s
:45s
:45s
:45s
3 Min.
3 Min.
3 Min.
3 Min.
Day 3
OFF
Day 4
Side Shuffle Ball
Toss
Speed Agility
100
20 yds. Each
way
3
:30s
2 Min.
Day 5
Half Gassers
1
1:00
Make in :17s
Day 6
Cross-Training
Day 7
OFF
Day 1
Conditioning Test
100
14/16/18
Increase by 2 each week
Sets Rest
2
3 Min.
Rest b/w Sets
6 Min.
Cardio of your Choice
Weeks 11-14
Exercise
25 yd. Sprints
Emphasis
Speed
% of Best
95-100
Reps
6
Day 2
Pro Agility
Nebraska
Colt
Line
Speed Agility
Speed Agility
Speed Agility
Speed Agility
100
100
100
100
5
5
5
5
3
3
3
3
:45s
:45s
:45s
:45s
3 Min.
3 Min.
3 Min.
3 Min.
Day 3
10 yd. Sprints
Acceleration
95-100
10
2
2 Min.
3 Min.
Day 4
Weave Drill
Speed Agility
100
5 ea.
2
2 Min.
3 Min.
Day 5
Half Gassers
1
1:00
Make in :17s
Day 6
OFF
Day 7
OFF
Day 1
Conditioning Test
100
14/16/18/18
Increase by 2 each week
Sets Rest
3
3 Min.
Rest b/w Sets
6 Min.
Pro Shuttle
Nebraska
Shuttle
B
C
5 Yards
A
5 Yards
5 Yards
B
A
= Cone
o Start at Cone A in a 2-point stance.
o Sprint to Cone B and touch the line
with right foot.
o Sprint to Cone C and touch the line
with left foot.
o Sprint through Cone A.
= Cone
o Start at Cone A in a 2-point stance.
o Sprint around Cone B with the left
shoulder closest to Cone B.
o Sprint around Cone A with the right
shoulder closest to Cone A.
o Sprint to Cone B and touch the
ground with both hands.
o Backpedal through Cone A.
Colt
Line Runs
5 Yards
5 Yards
B
5 Yards
C
C
B
5 Yards
5 Yards
D
A
A
= Cone
o Start at Cone A in a 2-point stance.
o Sprint to Cone C and touch line with
right foot, change direction and Sprint
to Cone B, change direction and Sprint
through Cone D.
= Cone
o Start at Cone A in a 2-point stance.
o Sprint to Cone B and touch line with
right foot, change direction and Sprint
to Cone A and touch the line with left
foot.
o Sprint to Cone C and touch the line
with right foot, change direction and
Sprint to Cone A and touch the line
with left foot.
o Sprint to Cone B and touch line with
right foot, change direction and Sprint
through Cone A.
3-Cone Drill
4-Cone Drill
5 Yards
A
B
D
5 Yards
5 Yards
5 Yards
A
5 Yards
C
= Cone
o Start at Cone A in a 2-Point Stance.
o Back Pedal to Cone B and plant on
left foot.
o Cross-over run to Cone C and plant
on right foot.
o Shuffle through Cone A.
B
5 Yards
C
= Cone
o Start at Cone A in a 2-Point Stance.
o Back Pedal to Cone B and plant of
left foot.
o Cross-over run to Cone C and plant
on right foot.
o Sprint to Cone D and plant on right
foot.
o Shuffle through Cone A.
Weave Drill
5 Yards 5 Yards
5 Yards
A
5 Yards 5 Yards
B
C
D
E
= Cone
o Start next to the first hurdle, facing
laterally.
o Hop over first hurdle, then back
pedal around Cone A.
o Sprint up to next hurdle, hop over
hurdle and back pedal around Cone B.
o Repeat for next 3 hurdles/2cones.
o Hop over last hurdle and sprint
through Cone E.
o Start on sideline in a 2Point Stance.
o Sprint across the field,
touch the line with your foot.
o Sprint back and finish
through the line.
Side Shuffle
Ball Toss
20 Yards
50 Yards
Half Gassers
o Start on sideline facing
your partner or a wall.
o Side shuffle the given
distance while tossing the ball
back and forth to your
partner.
o Shuffle back to the start.