Transcript BLUE DEVILS: Over the course of the next 13 weeks, you will have the opportunity to improve your physical and mental conditioning.

BLUE DEVILS:
Over the course of the next 13 weeks, you will have the opportunity
to improve your physical and mental conditioning. Without the added pressure
of classes, you will be able to focus all of your attention on training for
the upcoming season. The summer is vital in preparation to increase your
strength, agility, speed, and power.
The following is a packet that includes your summer lifting and
conditioning. The warm-up given should be done prior to lifting. The
nutrition program is given on the main page of the strength and conditioning
site. There are recovery weeks given every 4 weeks. These lifts are meant to
allow the body to recover and prepare for the next training cycle.
When you return in the fall we will be testing the following in the
weight room: Vertical Jump, Back Squat, Clean, Bench Press.
will also be testing the 300 Yard Shuttle and 110s.
each test and nothing less, no excuses.
In addition, we
I EXPECT improvements on
Push yourselves hard, good luck, and
have a safe and fun summer.
Contact me if you have any questions about the program or exercise
variations.
(608) 225-2750
YOU WILL BE RESPONSIBLE FOR PASSING THE FOLLOWING TESTS WHEN
YOU REPORT TO SCHOOL.
LIFTS
1. CLEAN: Must do 95% of your end of the spring semester
score. You must do this for AT
LEAST 3 reps.
2. SQUAT: Must do 90% of your end of the spring semester
score. You must do this for AT
LEAST 5 reps.
3. BENCH: Must do 90% of your end of the spring semester
score. You must do this for AT
LEAST 5 reps.
CONDITIONING
1.
300 YARD SHUTTLE:
from both sets.
Must do better than your personal best
BEFORE
YOU BEGIN YOUR LIFTING OR CONDITIONING SESSION:
COMPLETE THE DESIGNATED WARM-UP PLUS TWO CORE EXERCISES FROM
COLUMN ONE, ONE CORE EXERCISE FROM COLUMN 2, AND ONE LOWER
BACK EXERCISE FROM COLUMN THREE.
Regular Jacks
Seal Jacks
Quick Pogos
High Pogos
Push Up Scap Retracts
Double Leg Hip Bridge
Single Leg Hip Bridge
Single Kicks
Hydrants
Circles
TKE
2x8
2x8
2x25
1x10
2x10
2x10
2x8 each
2x10 each
x8 each
x8 each
2x12 each
CORE: 15-30 REPS
PLANKS: :30-1:30
COLUMN ONE
COLUMN TWO
COLUMN THREE
Weighted Toe
Weighted Russian
Kneeling Alt.
Touches
Twists
Superman
Weighted Regular Weighted Diagonal
Crunch
Punch
"Y" Superman
123 (Count)
123 (Count)
Dbl. Arm / Leg
Crunches
Crunches
Superman
Knee Tuck
Cross-Over Crunch
Superman
V-Crunch
Side Crunch
Deadfish
Single Leg VCrunch
Rocky Twist
Cobras
Single Leg Hip
Bicycles
Prisoner Twist
Bridge
Double Leg Hip
Wrist Curls
Squirm
Bridge
Front Plank
Side Plank
Single Leg Hip Raise
Front Plank w/ Arm
Side Plank Hip
LACROSSE
WEEK 1
MONDAY, MAY 28
Exercise
w/up
w/up
Work set
Sets
3 - 65%
3 - 75%
6 - 85%
3
Core/stability work
Clean Grip Jump Shrug: use clean max
Front Squat
5 - 57.5%
12 - 70%
3
12ea - 20%
3
Physio Ball Leg Curl
12
3
Reverse Hyperextension
12
2
Forearm Circuit: Stick Twists
:30
2
Forward Lunge: 20% of back squat
WEDNESDAY, MAY 30
Exercise
w/up
w/up
Work set
Sets
3 - 65%
3 - 75%
6 - 85%
3
DB Shoulder Press: use shoulder press %
5 - 57.5%
12 - 70%
3
DB Bent Over Row: use bent over row %
5 - 57.5%
12 - 70%
3
5 - 57.5%
Core/stability work
Clean Grip Jump Shrug: use clean max
DB Bench Press: use bench press %
12 - 70%
3
DB Pullover
use 15 - 30 lbs.
12 - 70%
3
DB TYIW
use 2.5 - 5 lbs.
12
2
w/up
Work set
Sets
FRIDAY, JUNE 1
Exercise
w/up
Core Stability work
Clean Grip Power Pull: use clean max
3 - 65%
6 - 75%
2
Back Squat
5 - 62.5%
6 - 75%
2
Bench Press
5 - 62.5%
6 - 75%
2
12+
2
6
2
6ea
2
6ea
2
6ea
2
Pull Ups
One Leg DB RDL: left + right = 1
use 20-30 lbs.
DB Upright Row
DB Side Lateral Raise
DB Rear Raise
SUPERSET
use 10-12 lbs.
LACROSSE
WEEK 2
MONDAY, JUNE 4
Exercise
w/up
w/up
Work set
Sets
3ea - 65%
3ea - 75%
5ea - 87.5%
3
5 - 65%
10 - 75%
3
5
3
Core/stability work
One Arm DB Push Press: use push press %
Front Squat
SUPERSET
Squat Jumps
Step Up to Backward Lunge: use 25% of back squat
10ea - 25%
3
RDL: use clean max
10
3
Forearm Circuit: 25 lbs. Plate Holds
:20
2
WEDNESDAY, JUNE 6
Exercise
w/up
w/up
Work set
Sets
3 - 65%
3 - 75%
5 - 87.5%
3
Incline Press
5 - 65%
10 - 75%
3
Lat Pulldown
5 - 65%
10 - 75%
3
Dips
10
2
Inverted Row
10+
3
45 lb. Plate Walkover: left + right = 1
10
2
w/up
Work set
Sets
3ea - 65%
5ea - 77.5%
2
3 - 65%
5 - 77.5%
2
10
2
5 - 77.5%
2
Core/stability work
Clean Grip Jump Shrug: use clean max
FRIDAY, JUNE 8
Exercise
w/up
Core Stability work
One Arm Snatch: use snatch %
Back Squat
Push Ups
Seated Row: use bent row %
3 - 65%
DB Crossover Step: use 25% of back squat
RDL: use clean %
Bar Shrugs: use clean %
SUPERSET
5ea - 25%
2
5ea - 77.5%
2
5ea - 77.5%
2
LACROSSE
WEEK 1
MONDAY, JUNE 11
Exercise
w/up
w/up
Work set
Sets
3-65%
3 - 80%
4 - 90%
3
Core/stability work
Clean Grip Jump Shrug: use clean max
Front Squat
5 - 65%
8 - 80%
3
8ea - 30%
3
Physio Ball Leg Curl
8
3
Reverse Hyperextension
8
2
:40
2
Forward Lunge: 20% of back squat
Forearm Circuit: Stick Twists
WEDNESDAY, JUNE 13
Exercise
w/up
w/up
Work set
Sets
3 - 65%
Core/stability work
Clean Grip Jump Shrug: use clean max
3 - 75%
4 - 90%
3
DB Shoulder Press: use shoulder press %
5 - 65%
8 - 80%
3
DB Bent Over Row: use bent over row %
5 - 65%
8 - 80%
3
5 - 65%
DB Bench Press: use bench press %
8 - 80%
3
DB Pullover
use 15 - 30 lbs.
8
3
DB TYIW
use 2.5 - 5 lbs.
8
2
Work set
Sets
FRIDAY, JUNE 15
Exercise
w/up
w/up
Core Stability work
Clean Grip Power Pull: use clean max
3 - 65%
4 - 80%
2
Back Squat
5 - 67.5%
4 - 82.5%
2
Bench Press
5 - 67.5%
4 - 82.5%
2
8+
2
4
2
4ea
2
4ea
2
4ea
2
Pull Ups
One Leg DB RDL: left + right = 1
use 20-30 lbs.
DB Upright Row
DB Side Lateral Raise
DB Rear Raise
SUPERSET use 10-12 lbs.
LACROSSE
WEEK 2: Unload No Extra Reps
MONDAY, JUNE 18
Exercise
w/up
w/up
Work set
Sets
3ea - 60%
4ea - 70%
2
5 - 60%
4 - 72.5%
2
Core/stability work
One Arm DB Push Press: use push press %
Front Squat
SUPERSET
Squat Jumps
Step Up to Backward Lunge: use 20% of back squat
RDL: use clean max
Forearm Circuit: 25 lbs. Plate Holds
8
2
4ea
2
4
2
:30
2
Work set
Sets
WEDNESDAY, JUNE 20
Exercise
w/up
w/up
Core/stability work
Clean Grip Jump Shrug: use clean max
3 - 60%
4 - 70%
2
Incline Press
5 - 60%
4 - 72.5%
2
Lat Pulldown
5 - 60%
4 - 72.5%
2
Dips
4
2
8+
2
8
2
w/up
Work set
Sets
3ea - 60%
4ea - 70%
2
5 - 60%
4 - 72.5%
2
8+
2
5 - 60%
4 - 72.5%
2
4ea - 20%
2
4ea - 70%
2
4ea - 70%
2
Inverted Row
45 lb. Plate Walkover: left + right = 1
FRIDAY, JUNE 22
Exercise
w/up
Core Stability work
One Arm Snatch: use snatch %
Back Squat
Push Ups
Seated Row: use bent row %
DB Crossover Step: use 20% of back squat
RDL: use clean %
Bar Shrugs: use clean %
SUPERSET
LACROSSE
WEEK 5
MONDAY, JUNE 25
Exercise
w/up
w/up
Work set
Sets
3 - 65%
3 - 75%
5 - 87.5%
3
5 - 65%
10 - 75%
3
5ea
3
Core/stability work
Snatch Grip Power Pull: use snatch %
Back Squat
SUPERSET
One Legged Squat Jump
Good Mornings
10
3
Marching Glute Brigde: left + right = 1
use 55 lbs.
10
3
Forearm Cicuit: Stick Twists
:40
2
WEDNESDAY, JUNE 27
Exercise
w/up
w/up
Work set
Sets
3ea - 65%
3ea - 75%
5ea - 87.5%
3
5 - 65%
10 - 75%
3
10+
3
5 - 65%
10 - 75%
3
10 - 75%
3
10ea
2
w/up
Work set
Sets
One Arm DB Snatch: use snatch %
3 - 65%
5 - 77.5%
2
Front Squat
5 - 65%
5 - 77.5%
2
10
2
5 - 77.5%
2
5ea - 25%
2
5ea - 77.5%
2
5ea - 77.5%
2
Core/stability work
DB Push Press: use push press %
Bench Press
Pull Ups
SUPERSET
Lat Pulldown
DB Incline Press: use incline press %
Empty Cans
use 2.5 - 5 lbs.
FRIDAY, JUNE 29
Exercise
w/up
Core Stability work
Push Ups
Seated Row: use bent over row %
DB Side Lunge: 25% of back squat
RDL: use clean %
Bar Shrug: use clean %
choose a DB that’s 1/4 your
BW
SUPERSET
LACROSSE
WEEK 6
MONDAY, JULY 2
Exercise
w/up
w/up
Work set
Sets
3 - 65%
3 - 80%
4 - 90%
3
5 - 65%
8 - 80%
3
8ea - 30%
3
8
3
Reverse Hyperextension
8
3
Plate Holds: use 25 lbs.
:30
2
Core/stability work
Push Press
Front Squat
DB Elevated Squat Squat: 30% back squat
Physio Ball Leg Curl
WEDNESDAY, JULY 4
Exercise
w/up
w/up
Work set
Sets
3 - 65%
3 - 80%
4 - 90%
3
5 - 65%
5 - 65%
8 - 80%
8 - 80%
3
3
8
3
8 - 80%
3
12
2
w/up
Work set
Sets
3 - 65%
4ea - 80%
2
Core/stability work
Clean Grip Power Pull: use clean max
Shoulder Press
Seated Row
SUPERSET
Inverted Row
DB Bench Press
DB Rear Raise
use 10 lbs.
FRIDAY, JULY 6
Exercise
w/up
Core Stability work
DB Snatch: use snatch %
Back Squat
3 - 65%
3 - 75%
4 - 82.5%
2
DB Bench
3 - 65%
3 - 75%
4 - 82.5%
2
4
2
4ea - 30%
2
4
2
DB Pullover
Step Ups: 30% of back squat
Glute Ham Raise
use 20 - 35 lbs.
LACROSSE
WEEK 7
MONDAY, JULY 9
Exercise
w/up
w/up
Work set
Sets
3 - 65%
3 - 80%
5 - 67.5%
3 - 92.5%
3
6 - 85%
3
6
3
Core/stability work
Snatch Grip Power Pull: use snatch %
Back Squat
SUPERSET
One Legged Squat Jump
Good Mornings
6
3
Marching Glute Brigde: left + right = 1
use 65 lbs.
12
3
Forearm Cicuit: Stick Twists
:50
2
WEDNESDAY, JULY 11
Exercise
w/up
w/up
Work set
Sets
3 - 65%
3 - 80%
3ea - 92.5%
3
3 - 75%
6 - 85%
3
6+
3
3 - 75%
6 - 85%
3
6 - 85%
3
12
2
w/up
Work set
Sets
3 - 65%
3 - 82.5%
2
3 - 75%
3 - 87.5%
2
3 - 75%
6+
2
3 - 87.5%
2
3ea - 35%
2
6 - 82.5%
2
6 - 82.5%
2
Core/stability work
DB Push Press: use push press %
Bench Press
3 - 65%
Pull Ups
SUPERSET
Lat Pulldown
DB Incline Press: use incline press %
Empty Cans
use 2.5 - 5 lbs.
FRIDAY, JULY 13
Exercise
w/up
Core Stability work
One Arm DB Snatch: use snatch %
Front Squat
Push Ups
3 - 65%
3 - 65%
Seated Row: use bent over row %
DB Side Lunge: 35% of back squat
RDL: use clean %
Bar Shrug: use clean %
choose a DB that’s 1/4 your
BW
SUPERSET
LACROSSE
WEEK 8: Unload No Extra Reps
MONDAY, JULY 16
Exercise
w/up
w/up
Work set
Sets
Push Press
3 - 60%
3 - 72.5%
2
Front Squat
3 - 65%
3 - 77.5%
2
3ea - 20%
2
Physio Ball Leg Curl
12
2
Reverse Hyperextension
12
2
Plate Holds: use 25 lbs.
:40
2
w/up
Work set
Sets
Clean Grip Power Pull: use clean max
3 - 60%
3 - 72.5%
2
Shoulder Press
Seated Row
3 - 65%
3 - 77.5%
3 - 77.5%
2
2
12+
2
3 - 77.5%
2
12
2
w/up
Work set
Sets
DB Snatch: use snatch %
3 - 60%
3 - 72.5%
2
Back Squat
3 - 65%
3 - 77.5%
2
DB Bench
3 - 65%
3 - 77.5%
2
6
2
3ea - 20%
2
6
2
Core/stability work
DB Elevated Squat Squat: 20% back squat
WEDNESDAY, JULY 28
Exercise
w/up
Core/stability work
SUPERSET
Inverted Row
3 - 65%
DB Bench Press
DB Rear Raise
use 10 lbs.
FRIDAY, JULY 20
Exercise
w/up
Core Stability work
DB Pullover
Step Ups: 20% of back squat
Glute Ham Raise
use 20 - 35 lbs.
LACROSSE
WEEK 9
MONDAY, JULY 23
Exercise
w/up
w/up
Work set
Sets
3 - 65%
3 - 80%
4 - 90%
3
5 - 65%
8 - 80%
3
8ea - 25%
3
8
3
Hip Raise
8ea
2
Forearm Circuit: Stick Twist
:50
2
Core/stability work
DB Snatch: use snatch %
Front Squat
DB Crossover Step: use 25% of back squat
Glute Ham Raise
WEDNESDAY, JULY 25
Exercise
w/up
w/up
Work set
Sets
3 - 65%
3 - 80%
4 - 90%
3
Bench Press
5 - 65%
8 - 80%
3
Lat Pulldown
5 - 65%
Core/stability work
DB Clean: use clean %
8 - 80%
3
DB Shoulder Press: use shoulder press %
8 - 80%
3
DB Bent Over Row: use bent over row %
8 - 80%
3
10
2
w/up
Work set
Sets
Plate Raise Combo
FRIDAY, JULY 25
Exercise
w/up
Core Stability work
One Arm DB Push Press: use push press %
3 - 65%
4ea - 80%
2
Back Squat
3 - 65%
3 - 75%
4 - 82.5%
2
Incline Press
3 - 65%
3 - 75%
4 - 82.5%
2
8+
2
4ea - 25%
2
8
2
Pull Ups
DB Elevated Split Squat: 25% of back squat
Back Extension
LACROSSE
WEEK 10
MONDAY, JULY 30
Exercise
w/up
w/up
Work set
Sets
3 - 65%
3 - 80%
4 - 90%
3
5 - 65%
8 - 80%
3
8ea - 1/4
3
8
2
8
2
:60
2
Core/stability work
Snatch Grip Power Pull: use snatch max
Back Squat
DB Side Lunge
use 1/4 BW
RDL: use clean %
SUPERSET
Bar Shrugs: use clean %
Forearm Circuit
WEDNESDAY, AUGUST 1
Exercise
w/up
w/up
Work set
Sets
3 - 65%
3 - 80%
4 - 90%
3
5 - 65%
8 - 80%
3
5 - 65%
8 - 80%
3
8
3
8ea
2
8ea
2
8ea
2
Work set
Sets
Core/stability work
Push Press
DB Bench Press
Seated Row
DB Pullover
use 25-35 lbs.
DB Upright Row
DB Side Lateral Raise
SUPERSET
use 10-12 lbs.
DB Rear Raise
FRIDAY, AUGUST 3
Exercise
w/up
w/up
Core Stability work
DB Clean: use clean %
3 - 65%
4 - 80%
2
Front Squat
5 - 65%
4 - 82.5%
2
Shoulder Press
5 - 65%
4 - 82.5%
2
Inverted Row
8+
2
Forward Lunge: use 30% of back squat
4ea - 30%
2
SL RDL: use same weight as DB Clean
4
2
LACROSSE
WEEK 11
MONDAY, AUGUST 6
Exercise
w/up
w/up
Work set
Sets
DB Snatch: use snatch %
3 - 65%
3 - 80%
3 - 92.5%
3
Front Squat
3 - 65%
3 - 75%
Core/stability work
6 - 85%
3
6ea - 35%
3
6
3
Hip Raise
12
2
Forearm Circuit: Stick Twist
:60
2
DB Crossover Step: use 35% of back squat
Glute Ham Raise
WEDNESDAY, AUGUST 8
Exercise
w/up
w/up
Work set
Sets
DB Clean: use clean %
3 - 65%
3 - 80%
3 - 92.5%
3
Bench Press
3 - 65%
3 - 75%
6 - 85%
3
Lat Pulldown
3 - 65%
3 - 75%
6 - 85%
3
DB Shoulder Press: use shoulder press %
6 - 85%
3
DB Bent Over Row: use bent over row %
6 - 85%
3
10
2
w/up
Work set
Sets
3 - 65%
3 - 82.5%
2
Core/stability work
Plate Raise Combo
FRIDAY, AUGUST 10
Exercise
w/up
Core Stability work
One Arm DB Push Press: use push press %
Back Squat
3 - 65%
3 - 75%
3 - 87.5%
2
Incline Press
3 - 65%
3 - 75%
3 - 87.5%
2
6+
2
3ea - 35%
2
10
2
Pull Ups
DB Elevated Split Squat: 35% of back squat
Back Extension
LACROSSE
WEEK 12
MONDAY, AUGUST 13
Exercise
w/up
w/up
Work set
Sets
Core/stability work
Snatch Grip Power Pull: use snatch max
3 - 65%
3 - 80%
3 - 92.5%
3
Back Squat
3 - 65%
3 - 75%
DB Side Lunge: use 35% of back squat
RDL: use clean %
SUPERSET
Bar Shrugs: use clean %
Forearm Circuit
6 - 85%
3
6ea - 35%
3
6 - 82.5%
2
6 - 82.5%
2
:60
2
WEDNESDAY, AUGUST 15
Exercise
w/up
w/up
Work set
Sets
Push Press
3 - 65%
3 - 80%
3 - 92.5%
3
DB Bench Press
3 - 65%
3 - 75%
6 - 85%
3
Seated Row
3 - 65%
3 - 75%
6 - 85%
3
Core/stability work
DB Pullover
use 25-35 lbs.
6
3
6ea
2
6ea
2
6ea
2
w/up
Work set
Sets
DB Upright Row
DB Side Lateral Raise
SUPERSET
use 10-12 lbs.
DB Rear Raise
FRIDAY, AUGUST 17
Exercise
w/up
Core Stability work
DB Clean: use clean %
3 - 65%
3 - 82.5%
2
Front Squat
3 - 65%
3 - 75%
3 - 87.5%
2
Shoulder Press
3 - 65%
3 - 75%
3 - 87.5%
2
Pull Ups
6+
2
Forward Lunge: use 35% of back squat
3ea - 35%
2
SL RDL: use same weight as DB Clean
6ea
2
LACROSSE
WEEK 13: Unload No Extra Reps
MONDAY, AUGUST 20
Exercise
w/up
w/up
Work set
Sets
DB Snatch: use snatch %
3 - 60%
3 - 72.5%
2
Front Squat
3 - 65%
3 - 77%
2
Core/stability work
DB Crossover Step: use 25% of back squat
3ea - 25%
2
Glute Ham Raise
6
2
Hip Raise
12
2
Forearm Circuit: Stick Twist
:60
2
w/up
Work set
Sets
DB Clean: use clean %
3 - 60%
3 - 72.5%
2
Bench Press
3 - 65%
3 - 77%
2
Lat Pulldown
3 - 65%
WEDNESDAY, AUGUST 22
Exercise
w/up
Core/stability work
3 - 77%
2
DB Shoulder Press: use shoulder press %
3 - 77%
2
DB Bent Over Row: use bent over row %
3 - 77%
2
10
2
w/up
Work set
Sets
One Arm DB Push Press: use push press %
3 - 60%
3 - 72.5%
2
Back Squat
3 - 65%
3 - 77%
2
Incline Press
3 - 65%
3 - 77%
2
6+
2
3ea - 25%
2
12
2
Plate Raise Combo
FRIDAY, AUGUST 24
Exercise
w/up
Core Stability work
Pull Ups
DB Elevated Split Squat: 25% of back squat
Back Extension
5/30-6/3
DATE
MONDAY
SHUTTLE WORK
NUMBER OF REPS: 2
ACTIVITY: 300 yard shuttle test
REST: 2:30 between reps
WEDNESDAY
AGILITY & PLYOMETRICS
*See agility/plyo sheet. Choose one
different agility and jump rope workout
for each week.
6/6-6/10
GOAL TIME: < 1:05
NUMBER OF REPS: 4
*See agility/plyo sheet. Choose one
NUMBER OF REPS: 4x4
ACTIVITY: 100 yard shuttles
different agility and jump rope workout
ACTIVITY: 110 yard sprints
REST: 1:00 between reps
for each week.
REST: 1:00 between reps, 1:30 between sets
6/13-6/17
6/20-6/24
6/27-7/1
GOAL TIME: < :18
NUMBER OF REPS: 4
*See agility/plyo sheet. Choose one
NUMBER OF REPS: 4x4
ACTIVITY: 100 yard shuttles
different agility and jump rope workout
ACTIVITY: 110 yard sprints
REST: :40 between reps
for each week.
REST: :45 between reps, 1:15 between sets
GOAL TIME: :20
GOAL TIME: < :18
NUMBER OF REPS: 1
*See agility/plyo sheet. Choose one
NUMBER OF REPS: 20:00
ACTIVITY: 300 yard shuttle
different agility and jump rope workout
ACTIVITY: 2:00 Jog
REST: NA
for each week.
REST: 1:00 Walk
GOAL TIME: < 1:05
GOAL TIME: NA
NUMBER OF REPS: 3
*See agility/plyo sheet. Choose one
NUMBER OF REPS: 3x6
ACTIVITY: 150 yard shuttles
different agility and jump rope workout
ACTIVITY: 110 yard sprints
REST: 1:30 between reps
for each week.
REST: 1:15 between reps, 1:30 between sets
GOAL TIME: :30
7/4-7/8
NUMBER OF REPS: 16
ACTIVITY: 110 Run Test
REST: :42 between reps
GOAL TIME: < :18
GOAL TIME: :20
GOAL TIME: < :18
NUMBER OF REPS: 3
*See agility/plyo sheet. Choose one
NUMBER OF REPS: 3x6
ACTIVITY: 150 yard shuttles
different agility and jump rope workout
ACTIVITY: 110 yard sprints
REST: 1:00 between reps
for each week.
REST: 1:00 between reps, 1:30 between sets
GOAL TIME: :30
7/11-7/15
FRIDAY
110 WORK
NUMBER OF REPS: 2
ACTIVITY: 300 yard shuttle test
REST: 2:30 between reps
GOAL TIME: < 1:05
GOAL TIME: < :18
*See agility/plyo sheet. Choose one
different agility and jump rope workout
for each week.
NUMBER OF REPS: 3
ACTIVITY: 800m Run Test
REST: 2:30 between reps
GOAL TIME: < 3:20
7/18-7/22
DATE
MONDAY
WEDNESDAY
FRIDAY
SHUTTLE WORK
AGILITY & PLYOMETRICS
800m WORK
NUMBER OF REPS: 1
*See agility/plyo sheet. Choose one
NUMBER OF REPS: 20:00
ACTIVITY: 300 yard shuttle
different agility and jump rope workout
ACTIVITY: 2:00 Jog
REST: NA
for each week.
REST: 1:00 Walk
7/25-7/29
GOAL TIME: < 1:05
GOAL TIME: NA
NUMBER OF REPS: 3
*See agility/plyo sheet. Choose one
NUMBER OF REPS: 3x6
ACTIVITY: 200 yard shuttles
different agility and jump rope workout
ACTIVITY: 110 yard sprints
REST: 2:00 between reps
for each week.
REST: :42 between reps, 1:30 between sets
8/1-8/5
GOAL TIME: :40
GOAL TIME: < :18
NUMBER OF REPS: 4
*See agility/plyo sheet. Choose one
NUMBER OF REPS: 2x8
ACTIVITY: 200 yard shuttles
different agility and jump rope workout
ACTIVITY: 110 yard sprints
REST: 1:20 between reps
for each week.
REST: 1:00 between reps, 1:15 between sets
8/8-8/12
GOAL TIME: :40
GOAL TIME: < :18
NUMBER OF REPS: 4
*See agility/plyo sheet. Choose one
NUMBER OF REPS: 2x8
ACTIVITY: 200 yard shuttles
agility and jump rope workout
ACTIVITY: 110 yard sprints
REST: :40 between reps
for each week.
REST: :42 between reps, 1:15 between sets
8/15-8/19
GOAL TIME: :40
GOAL TIME: < :18
NUMBER OF REPS: 1
*See agility/plyo sheet. Choose one
NUMBER OF REPS: 8
ACTIVITY: 300 yard shuttle
agility and jump rope workout
ACTIVITY: 110 Sprints
REST: NA
for each week.
REST: 1:45 between reps
8/22-8/26
GOAL TIME: < 1:05
GOAL TIME: <:18
NUMBER OF REPS: 2
*See agility/plyo sheet. Choose one
NUMBER OF REPS: 16
ACTIVITY: 300 yard shuttle test
agility and jump rope workout
ACTIVITY: 110 yard sprint test
REST: 2:30 between reps
for each week.
REST: :42 between reps
GOAL TIME: < 1:05
GOAL TIME: < :18
WORKOUT 1: CRCUIT
*SETS: 3
WORKOUT 2: BW CIRCUIT
REST: 1:30
EXERCISE
Jump Rope: High Knees
Push Ups
Jump Rope: One Legged Jumps
Long Striders
Jump Rope: One Legged Jumps
Seal Jacks
Jump Rope: Double Jumps
Blurpees
Jump Rope: Half Twisters
Cross Over Jumping Jack
*MAX reps in :20, :10 rest inbetween exercises
TIME
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
WORKOUT 4: 5-10-5 PRO AGILITY
SETS: 20 REST: :15
1. Begin drill at cone 1
2. From cone 1, sprint to cone 2
2. Once at cone 2, sprint to cone 3
4. Once at cone 3, sprint and FINSH through
cone 1
CONES are spaced 7 yards apart.
• 2
• 1
• 3
Complete 4 SETS of the circuit
REST: 1:30 between SETS
EXERCISE
TIME
REST
Push Ups
:20
:10
Blurpees
:20
:10
BW Squat
:20
:10
Squat Jumps
:20
:10
Push Ups
:20
:10
Blurpees
:20
:10
BW Squat
:20
:10
Blurpees
:20
:10
WORKOUT 5: STAR DRILL
SETS: 10 REST: :30
BEGIN drill from the *
FOR CONES 1-3: Sprint to cone, backpedal to
*
ex. From *, sprint to cone 1, backpedal
back to *. Repeat for cones 2 & 3.
CONES 4 & 5: Shuffle to cone, shuffle back to
*
ex. From *, shuffle to cone 4, shuflle back to *
CONES 6-8: Backpedal to cone, sprint to *
ex. From *, backpedal to cone 6, sprint to *
CONES are spaced 7 yards apart from *
start
1 •
• 2
• 3
WORKOUT 3: 3 CONE DRILL
SETS: 10 each way
REST: :15
CONES ARE SPACED 7.5 YARDS APART
1. Begin drill at cone 1
2. From cone 1, SPRINT to cone 2
3. From cone 2, SHUFFLE to cone 3
4. From cone 3, DROP STEP to cone 1
1 •
2 •
• 3
WORKOUT 6: FIELD
EXERCISE
REST
40 Yard Sprint in :06
:24
40 Yard Sprint in :06
:24
30 Yard Sprint in :04
30 Yard Sprint in :04
:16
:16
20 Yard Sprint in :03
:12
20 Yard Sprint in :03
10 Yard Sprint in :02
10 Yard Sprint in :02
BREAK 2:00 REST
40 Yard Sprint in :06
40 Yard Sprint in :06
30 Yard Sprint in :04
:10
:05
:05
:12
:12
:08
4 •
*
• 5
30 Yard Sprint in :04
:08
6 •
• 7
• 8
20 Yard Sprint in :03
20 Yard Sprint in :03
:06
:06
WORKOUT 7: ON FIELD
WORKOUT 8: PLATE CIRCUIT
WORKOUT 9: CONE DRILL
*Pyramid Sprints (down & back = 1): 2, 2, 4,
4, 4, 4, 2, 2
EXERCISE
REST
COMPLETE SET AS FAST AS
POSSIBLE!
*use a 25 lb. plate THROUGHOUT circuit
*Below is the set-up for the cones. Repeat 10x through.
2 Forty Yard Sprints in :24
:25
Complete 3 SETS of the circuit
3 Thirty Yard Sprints in :15
:20
REST: 1:00 between SETS
4 Twenty Yard Sprints in :12
:15
4 Twenty Yard Sprints in :12
:25
EXERCISE
REPS
3 Thirty Yard Sprints in :15
:30
Squat Jumps
10
2 Forty Yard Sprints in :24
:48
Cycled Split Squat Jumps
10ea
Forward Lunge + Plate Twist
5ea
Back Squat w/ Plate
30
Seated Punch
6
WORKOUT 10: POOL (3)
Back Squat + Plate Punch
30
1 to 2: Bear Crawl
1 to 2: Side Shuffle
1. PLYOMETRIC CIRCUIT x3 SETS
Overhead Backward Lunge
5ea
2 to 3: Sprint
2 to 3: Sprint
Side Lunge
8ea
3 to 4: Back Pedal
3 to 4: Crossover Run
4 to 5: Bear Crawl
4 to 5: Side Shuffle
EXERCISE
TIME
SETS: 10
• 2
• 1
REP 1
:30
Rocky Twist
20
One Leg Later Jumps
:30
One Leg RDL + Shoulder Press
10ea
One Leg Jumps
:30
Scissor Jump
:30
1 to 2: Back Pedal
Lateral Jumps
:30
2 to 3: Sprint
REP 3
3 to 4: Back Pedal
4 to 5: Sprint
EXERCISE
REST
3 x :30 treading water
:30
5 x :45 treading water
:15
3. CONTINUOUS LAPS: 5 min.
• 4
• 3
Block Jumps
2. TREADING WATER
REST: 1:00 bet. SETS
• 5
REP 2
JUMP ROPE CIRCUIT 1
EXERCISE
Double Leg Jumps
Single Leg Jumps
TIME
:30
:30
Single Leg Jumps
Double Jumps
Lateral Jumps
Half Twisters
JUMP ROPE CIRCUIT 2
JUMP ROPE CIRCUIT 3
EXERCISE
TIME
EXERCISE
TIME
:30
:30
:30
Toe Taps
Double Jumps
Half Twister
Single Leg Jumps
Single Leg Jumps
:45
:45
:45
:45
:45
Single Leg Jumps
Single Leg Jumps
Single Leg Jumps
Single Leg Jumps
Half Twisters
1:00
1:00
1:00
1:00
1:00
:30
Double Leg Jumps
:45
Double Jump
1:00
OLYMPIC LIFTS
LOWER BODY LIFTS
UPPER BODY LIFTS
Jump Shrug
DB Jump Shrug
Power Pull
DB Power Pull
Clean
DB Clean
Trap Bar Deadlift
Sumo Deadlift
Leg Press
Smith Machine Back Squat
Smith Machine Front Squat
Bench Press
DB Bench Press
Incline Press
DB Incline Press
Shoulder Press
DB Shoulder Press
One Arm DB Clean
Snatch
DB Snatch
One Arm DB Snatch
Push Press
DB Push Press
One Arm DB Push Press
Clean + Push Press
DB Clean + Push Press
ONE LEG LOWER BODY
LIFTS
Barbell or DB Step Ups
Barbell or DB Side Lunge
DB Elevated Backward Lunge
Barbell or DB Forward
Lunge
DB Elevated Split Squat
One Leg Leg Press
Barbell or DB Bulgarian
Squat
DB Crossover Step
Barbell or DB Lateral Step
Up
HAMSTRING / LOW BACK
LIFTS
RDL
Glute Ham Raise
Physio Ball Leg Curl
Push Ups
Pull Ups
Bent Over Row
Negetive Pull Ups
ONE ARM/BACK UPPER BODY
LIFTS
One Arm DB Bench Press
One Arm DB Incline Press
One Arm DB Shoulder Press
Inverted Row
Seated Row
Lat Pulldown
One Arm DB Row
One Arm Seated Row
One Arm Lat Pulldown
CLEAN
MAX CHART
SNATCH
BACK SQUAT
PUSH PRESS
BENCH
SUMO DEADLIFT
INCLINE
SHOULDER
DB INCLINE
MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WU WU WS WU WU WS
NAME
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0%
0.0
% 0.0% 0.00 0.00 0.00
Burke, Meghan
135
0
0
0
75
0
0
0
250
0
0
0
130
0
0
0
145
0
0
0
160
0
0
0
95
0
0
0
80
0
0
0
0
0
0
Delancey, Erin
150
0
0
0
75
0
0
0
270
0
0
0
115
0
0
0
140
0
0
0
145
0
0
0
135
0
0
0
80
0
0
0
0
0
0
Famiano, Alyssa
115
0
0
0
75
0
0
0
175
0
0
0
110
0
0
0
140
0
0
0
155
0
0
0
90
0
0
0
80
0
0
0
0
0
0
Healy, Claire
110
0
0
0
75
0
0
0
200
0
0
0
105
0
0
0
115
0
0
0
145
0
0
0
95
0
0
0
80
0
0
0
0
0
0
Karner, Caitlin
105
0
0
0
75
0
0
0
185
0
0
0
90
0
0
0
90
0
0
0
130
0
0
0
80
0
0
0
80
0
0
0
0
0
0
Malloy, Chelsea
90
0
0
0
75
0
0
0
150
0
0
0
75
0
0
0
135
0
0
0
130
0
0
0
90
0
0
0
80
0
0
0
0
0
0
Mara, Ashley
130
0
0
0
75
0
0
0
230
0
0
0
120
0
0
0
115
0
0
0
210
0
0
0
70
0
0
0
80
0
0
0
0
0
0
McCurry, Meaghan
115
0
0
0
75
0
0
0
180
0
0
0
105
0
0
0
105
0
0
0
135
0
0
0
80
0
0
0
80
0
0
0
0
0
0
Momnie, Cara
170
0
0
0
110
0
0
0
255
0
0
0
150
0
0
0
170
0
0
0
155
0
0
0
100
0
0
0
80
0
0
0
0
0
0
Olhausen, Ashley
120
0
0
0
75
0
0
0
210
0
0
0
100
0
0
0
120
0
0
0
130
0
0
0
95
0
0
0
80
0
0
0
0
0
0
Perkoski, Ashley
130
0
0
0
75
0
0
0
260
0
0
0
125
0
0
0
120
0
0
0
145
0
0
0
90
0
0
0
80
0
0
0
0
0
0
Roche, Alison
110
0
0
0
75
0
0
0
180
0
0
0
95
0
0
0
105
0
0
0
125
0
0
0
80
0
0
0
80
0
0
0
0
0
0
Ryan, Mackenzy
150
0
0
0
75
0
0
0
255
0
0
0
115
0
0
0
145
0
0
0
175
0
0
0
90
0
0
0
80
0
0
0
0
0
0
Sudock, Jessica
95
0
0
0
75
0
0
0
205
0
0
0
75
0
0
0
85
0
0
0
180
0
0
0
75
0
0
0
80
0
0
0
0
0
0
Tarsi, Andrea
100
0
0
0
75
0
0
0
140
0
0
0
75
0
0
0
90
0
0
0
145
0
0
0
75
0
0
0
80
0
0
0
0
0
0
Toke, Amanda
125
0
0
0
75
0
0
0
170
0
0
0
100
0
0
0
115
0
0
0
155
0
0
0
90
0
0
0
80
0
0
0
0
0
0
Tullar, Morgan
115
0
0
0
75
0
0
0
155
0
0
0
75
0
0
0
120
0
0
0
150
0
0
0
95
0
0
0
80
0
0
0
0
0
0
Vendel, Betsy
120
0
0
0
75
0
0
0
205
0
0
0
105
0
0
0
140
0
0
0
155
0
0
0
95
0
0
0
80
0
0
0
0
0
0
Ward, Cierra
125
0
0
0
75
0
0
0
170
0
0
0
125
0
0
0
125
0
0
0
125
0
0
0
90
0
0
0
80
0
0
0
0
0
0