MISSOURI VALLEY COLLEGE FOOTBALL

2010 SUMMER STRENGTH MANUAL

Doing the right things and doing them right all of the time gets results; alibis and excuses dont!

Viking Football Team,

Strength and Conditioning is one of the cornerstones of our football program. Our goal of being the strongest and best-conditioned team in the conference will be a direct factor in achieving a Heart of America Conference Championship. We have a great deal of work to accomplish this off-season in order to meet the goals and expectations that we have as a team. We must all put forth a championship effort in order to out work our competition and be left on top come January. We have made a few changes in the summer strength and conditioning program. Upon your return to campus you will be tested in the Bench Press, Hang Clean, Pro Agility, and Vertical Jump. In addition, you will have an extensive conditioning test which all are expected to pass! Follow the summer program and you will have no problem with these tests, and you will be in tremendous shape. We will be the most physical and bestconditioned team in the Heart of America Conference if you closely follow the 2010 Summer Strength Manual.

Whatever it takes to WIN entails: 1.) 2.) 3.) 4.) Training with intensity. Do not miss a workout. Do not miss meals. Eat nutritious food. Do not abuse your body with late nights and alcohol. Do the little things and the big things will take care of themselves.

We are what we repeatedly do. Excellence, then, is not an act, but a habit. Aristotle

Work Hard and Have a Great Summer.

Viking Football Coaches Phone: (660) 831-4161 [email protected]

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Nutrition & Sleep

Nutrition and Sleep are an athlete's two most important means of recovery and restoration. You will not achieve quality workouts (or fully recover from and adapt to them) if you are eating the wrong foods at the wrong times; or maintaining an unstable sleep/wakefulness rhythm. Optimal fitness is simply a specialized state of health, and no type or amount of training can offset a poor lifestyle! Regardless of whether or not you are trying to change your body composition, make breakfast the first order of business every day. The importance of this meal is spelled out in its name: it literally breaks the fasting state resulting from not having eaten since the previous day. When starved of nutrients, needed energy and raw materials are obtained from lean mass, as well as fat stores, which counteract the progress we are striving for. And so lets start by establishing some basic rules: 1. In order to maintain a stable metabolic rate and balanced nutrient intake, the daily meal plan for a healthy, athletic lifestyle should consist of 58 meals (each consisting of various fresh foods) Eating every 2-3 hours. Individual needs such as weight gain or loss should be met by changing meal content not frequency. 2. Since each food group provides some but not all essential nutrients, the key is to eat a wide variety of foods. Each meal should consist of quality protein, fat, and carbohydrate sources. 3. Water is the universal biological solvent and the foundation of the pyramid. Even slight [23%] dehydration hinders athletic performance by reducing blood volume, cardiac output, energy production, nutrient/electrolyte/waste product transport, strength, stamina, temperature regulation and heat tolerance, as well as concentration and coordination. Optimal performance can only be achieved when you are well-nourished which first and foremost means well-hydrated. Dehydration is one of the surest ways to impair athletic performance, and thus water should be considered the most important ergogenic aid. Drink ample amounts of fluid before, during and after every workout; as well as with every meal and snack.
Caffeine and alcohol have a diuretic effect, so go easy on them!

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STRENGTH TRAINING
The pre and post workout exercises are the same each week and are to be included each day as part of the lift. Each workout sheet contains the actual exercises and percentages for each exercise for a three week period. Use these percentages in conjunction with the percentage charts provided within the manual to determine what amount of weight to use. During the summer months, you are in a pre-season phase for football. Our goal is to improve your functional capabilities as a football player and athlete. Becoming a competitive weightlifter or bodybuilder is not our goal. We will manipulate the work load, volume, and recovery time to help simulate a game like experience. Increasing your speed, agility, power, explosiveness, and decreasing the susceptibility to an injury, are all the things we want to accomplish with this program. Muscular strength and power are the most important physical factors of athletic performance. It is never a negative aspect. It does not create a lack of flexibility or diminish skills. However, there must be a balance. Strength training, along with speed, agility, and flexibility must all be integrated together to improve overall athletic performance. Our Viking Strength and Conditioning program is designed to do exactly thatimprove your performance. Each week must be completed before moving onto the next. Do not neglect your training. Sporadic training will hinder your development. Follow every set and rep and you will succeed.

Special Notes & Emphasis

1.) 2.) 3.) 4.) 5.) Follow the workout order. It is very important. Follow exact percentage to see maximum results. Be technique conscious. Do not sacrifice technique to go heavy. Train with a partner. Spot each other. Motivate each other. Rest Allow approximately three minutes rest when recovering from Max effort exercises. Speed effort exercises require 30 seconds to a minute to recover and Endurance effort and auxiliary exercises should get no more than a minute and a half to recover. Keep records to monitor your progress, and let the coaches know what you have accomplished. The end result of your Strength & Conditioning Program is what happens on the field during a fall Saturday. LIFT TO WIN!!!!

6.)

7.)

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PERCENTAGES
Workout percentages for the exercises are based on your current Max. As the summer progresses, hopefully so will your max depending upon how you are doing. If the weight for your max effort exercises becomes too easy by July 13th, then bump up your max by 5 to 10 lbs. However, if you are struggling with the max effort exercise for one lift, then do not add to your max. Write these numbers in your book and continue to go off these for the remainder of the summer. Remember, each lift is independent of one another.

Hang Clean Max:

Squat Max: Bench Max:

Hang/Power Clean, High Pull, Above the Knee Pulls, Deadlift, Snatch=60% of Clean Max, Concentric Front Squats=80% of Clean Max Squat, Front Squat=80% of Squat max Bench, Incline=75% of Bench max

How to read your workout: Sets x Reps x A Percentage of Max Out Weight/ Goal Weight Wall Chart Example: Max=100 lbs. 1 rep @ 50% =would equal lifting 50lbs. one time. Take 30 seconds rest, then perform another rep at 50lbs. Repeat this process 40 times. Then immediately proceed to DB Walking Lunges. % of Max 50% 75%

Monday
Volume Speed Effort Aux.1 Aux.2 Aux.3

Exercise HangClean DBWalkingLunges BentoverRow HighPulls RDL(RomanianDeadlift) Supermen(HyperExten.)

Sets

Reps 1 10each 6 6 10 12

Rest Time 30seconds 1:30min 1:30min <1:30min <1:30min <1:30min

PreWorkout
40 3 3 3 2 2

PostWorkout
You must plug your max in on the wall chart. The weight by percentage chart at the end of this manual will give you the desired weight at each percentage. You will have to insert all of your weights into the wall chart. An example for an auxiliary (Aux.)/ supplementary exercise is 2x10. Perform 2 sets of 10 reps. Go as heavy as you can while maintaining proper technique. Never sacrifice techniques for weight. MAKE SURE YOU COMPLETE THE PRE & POST WORKOUT ROUTINE TO PREVENT INJURY AND INCREASE FLEXIBILITY AND DURABILITY!!!

Talentisgreat,butitsalsogreatlyoverrated. Determination,whichcomesfromabeliefinyourownabilitytosucceed, iswhatusuallysortsthewinnersfromthelosers.

Randall J. Strossen, Ph.D. IronMind: Stronger Minds, Stronger Bodies

VALLEY WILL ROLL

MISSOURI VALLEY COLLEGE FOOTBALL

SUMMER TRAINING '10
Current MAX
HANG CLEAN: SQUAT BENCH WEIGHT LBS. LBS. LBS. LBS.

End of Summer Max

LBS. LBS. LBS. LBS.

16 X 110 YDS.

OL=22 seconds DL=20 seconds TE/K/LB/QB=18 seconds DB/WR/RB=17 seconds

"If you believe in yourself and have dedication and pride and never quit, you'll be a winner. The price of victory is high, but so are the rewards."

Paul "Bear" Bryant

VALLEY WILL ROLL

100% 1RM
50 55 60 65 70 75 80 85 90 95 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260

95% 2RM
50 50 55 60 65 70 75 80 85 90 95 100 105 110 115 120 125 130 135 140 145 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 240 245

92.5% 3RM
45 50 55 60 65 70 75 80 85 90 95 95 100 105 110 115 120 125 130 135 140 145 150 155 155 160 165 170 175 180 185 190 195 200 205 210 215 215 220 225 230 235 240

90% 4RM
45 50 55 60 65 70 70 75 80 85 90 95 100 105 110 115 115 120 125 130 135 140 145 150 155 160 160 165 170 175 180 185 190 195 200 205 205 210 215 220 225 230 235

87.5% 5RM
45 50 55 55 60 65 70 75 80 85 90 90 95 100 105 110 115 120 125 125 130 135 140 145 150 155 160 160 165 170 175 180 185 190 195 195 200 205 210 215 220 225 230

85% 6RM
45 45 50 55 60 65 70 70 75 80 85 90 95 100 100 105 110 115 120 125 130 130 135 140 145 150 155 155 160 165 170 175 180 185 185 190 195 200 205 210 215 215 220

82.5% 7RM
40 45 50 55 60 60 65 70 75 80 85 85 90 95 100 105 105 110 115 120 125 130 130 135 140 145 150 155 155 160 165 170 175 175 180 185 190 195 200 200 205 210 215

80% 8RM
40 45 50 50 55 60 65 70 70 75 80 85 90 90 95 100 105 110 110 115 120 125 130 130 135 140 145 150 150 155 160 165 170 170 175 180 185 190 190 195 200 205 210

77.5% 75% 72.5% 70% 67.5% 65% 62.5% 60% 57.5% 55% 52.5% 50% 9RM 10RM 11RM 12RM 13RM 14RM 15RM 16RM 17RM 18RM 19RM 20RM
40 45 45 50 55 60 60 65 70 75 80 80 85 90 95 95 100 105 110 110 115 120 125 130 130 135 140 145 145 150 155 160 165 165 170 175 180 180 185 190 195 200 200 40 40 45 50 55 55 60 65 70 70 75 80 85 85 90 95 100 100 105 110 115 115 120 125 130 130 135 140 145 145 150 155 160 160 165 170 175 175 180 185 190 190 195 35 40 45 45 50 55 60 60 65 70 75 75 80 85 85 90 95 100 100 105 110 110 115 120 125 125 130 135 140 140 145 150 150 155 160 165 165 170 175 180 180 185 190 35 40 40 45 50 55 55 60 65 65 70 75 75 80 85 90 90 95 100 100 105 110 110 115 120 125 125 130 135 135 140 145 145 150 155 160 160 165 170 170 175 180 180 35 35 40 45 45 50 55 55 60 65 70 70 75 80 80 85 90 90 95 100 100 105 110 110 115 120 120 125 130 130 135 140 140 145 150 150 155 160 160 165 170 170 175 35 35 40 40 45 50 50 55 60 60 65 70 70 75 80 80 85 90 90 95 100 100 105 105 110 115 115 120 125 125 130 135 135 140 145 145 150 155 155 160 165 165 170 30 35 40 40 45 45 50 55 55 60 65 65 70 70 75 80 80 85 90 90 95 95 100 105 105 110 115 115 120 120 125 130 130 135 140 140 145 145 150 155 155 160 165 30 35 35 40 40 45 50 50 55 55 60 65 65 70 70 75 80 80 85 85 90 95 95 100 100 105 110 110 115 115 120 125 125 130 130 135 140 140 145 145 150 155 155 30 30 35 35 40 45 45 50 50 55 60 60 65 65 70 70 75 80 80 85 85 90 90 95 100 100 105 105 110 110 115 120 120 125 125 130 130 135 140 140 145 145 150 30 30 35 35 40 40 45 45 50 50 55 60 60 65 65 70 70 75 75 80 85 85 90 90 95 95 100 100 105 105 110 115 115 120 120 125 125 130 130 135 140 140 145 25 30 30 35 35 40 40 45 45 50 55 55 60 60 65 65 70 70 75 75 80 80 85 85 90 90 95 95 100 100 105 110 110 115 115 120 120 125 125 130 130 135 135 25 30 30 35 35 40 40 45 45 50 50 55 55 60 60 65 65 70 70 75 75 80 80 85 85 90 90 95 95 100 100 105 105 110 110 115 115 120 120 125 125 130 130

Viking - Percentage Charts

100% 1RM
255 260 265 270 275 280 285 290 295 300 305 310 315 320 325 330 335 340 345 350 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435 440 445 450 455 460 465

95% 2RM
240 245 250 255 260 265 270 275 280 285 290 295 300 305 310 315 320 325 330 335 335 340 345 350 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 430 435 440

92.5% 3RM
235 240 245 250 255 260 265 270 275 280 280 285 290 295 300 305 310 315 320 325 330 335 340 340 345 350 355 360 365 370 375 380 385 390 395 400 400 405 410 415 420 425 430

90% 4RM
230 235 240 245 250 250 255 260 265 270 275 280 285 290 295 295 300 305 310 315 320 325 330 335 340 340 345 350 355 360 365 370 375 380 385 385 390 395 400 405 410 415 420

87.5% 5RM
225 230 230 235 240 245 250 255 260 265 265 270 275 280 285 290 295 300 300 305 310 315 320 325 330 335 335 340 345 350 355 360 365 370 370 375 380 385 390 395 400 405 405

85% 6RM
215 220 225 230 235 240 240 245 250 255 260 265 270 270 275 280 285 290 295 300 300 305 310 315 320 325 325 330 335 340 345 350 355 355 360 365 370 375 380 385 385 390 395

82.5% 7RM
210 215 220 225 225 230 235 240 245 250 250 255 260 265 270 270 275 280 285 290 295 295 300 305 310 315 320 320 325 330 335 340 340 345 350 355 360 365 365 370 375 380 385

80% 8RM
205 210 210 215 220 225 230 230 235 240 245 250 250 255 260 265 270 270 275 280 285 290 290 295 300 305 310 310 315 320 325 330 330 335 340 345 350 350 355 360 365 370 370

77.5% 75% 72.5% 70% 67.5% 65% 62.5% 60% 57.5% 55% 52.5% 50% 9RM 10RM 11RM 12RM 13RM 14RM 15RM 16RM 17RM 18RM 19RM 20RM
200 200 205 210 215 215 220 225 230 235 235 240 245 250 250 255 260 265 265 270 275 280 285 285 290 295 300 300 305 310 315 320 320 325 330 335 335 340 345 350 355 355 360 190 195 200 205 205 210 215 220 220 225 230 235 235 240 245 250 250 255 260 265 265 270 275 280 280 285 290 295 295 300 305 310 310 315 320 325 325 330 335 340 340 345 350 185 190 190 195 200 205 205 210 215 220 220 225 230 230 235 240 245 245 250 255 255 260 265 270 270 275 280 285 285 290 295 295 300 305 310 310 315 320 325 325 330 335 335 180 180 185 190 195 195 200 205 205 210 215 215 220 225 230 230 235 240 240 245 250 250 255 260 265 265 270 275 275 280 285 285 290 295 300 300 305 310 310 315 320 320 325 170 175 180 180 185 190 190 195 200 205 205 210 215 215 220 225 225 230 235 235 240 245 245 250 255 255 260 265 265 270 275 275 280 285 285 290 295 295 300 305 305 310 315 165 170 170 175 180 180 185 190 190 195 200 200 205 210 210 215 220 220 225 230 230 235 235 240 245 245 250 255 255 260 265 265 270 275 275 280 285 285 290 295 295 300 300 160 165 165 170 170 175 180 180 185 190 190 195 195 200 205 205 210 215 215 220 220 225 230 230 235 240 240 245 245 250 255 255 260 265 265 270 270 275 280 280 285 290 290 155 155 160 160 165 170 170 175 175 180 185 185 190 190 195 200 200 205 205 210 215 215 220 220 225 230 230 235 235 240 245 245 250 250 255 260 260 265 265 270 275 275 280 145 150 150 155 160 160 165 165 170 175 175 180 180 185 185 190 195 195 200 200 205 205 210 215 215 220 220 225 225 230 235 235 240 240 245 245 250 255 255 260 260 265 265 140 145 145 150 150 155 155 160 160 165 170 170 175 175 180 180 185 185 190 195 195 200 200 205 205 210 210 215 215 220 225 225 230 230 235 235 240 240 245 250 250 255 255 135 135 140 140 145 145 150 150 155 160 160 165 165 170 170 175 175 180 180 185 185 190 190 195 195 200 200 205 205 210 215 215 220 220 225 225 230 230 235 235 240 240 245 130 130 135 135 140 140 145 145 150 150 155 155 160 160 165 165 170 170 175 175 180 180 185 185 190 190 195 195 200 200 205 205 210 210 215 215 220 220 225 225 230 230 235

Viking - Percentage Charts

100% 1RM
470 475 480 485 490 495 500 505 510 515 520 525 530 535 540 545 550 555 560 565 570 575 580 585 590 595 600 605 610 615 620 625 630 635 640 645 650 655 660 665 670 675 680

95% 2RM
445 450 455 460 465 470 475 480 485 490 495 500 505 510 515 520 525 525 530 535 540 545 550 555 560 565 570 575 580 585 590 595 600 605 610 615 620 620 625 630 635 640 645

92.5% 3RM
435 440 445 450 455 460 465 465 470 475 480 485 490 495 500 505 510 515 520 525 525 530 535 540 545 550 555 560 565 570 575 580 585 585 590 595 600 605 610 615 620 625 630

90% 4RM
425 430 430 435 440 445 450 455 460 465 470 475 475 480 485 490 495 500 505 510 515 520 520 525 530 535 540 545 550 555 560 565 565 570 575 580 585 590 595 600 605 610 610

87.5% 5RM
410 415 420 425 430 435 440 440 445 450 455 460 465 470 475 475 480 485 490 495 500 505 510 510 515 520 525 530 535 540 545 545 550 555 560 565 570 575 580 580 585 590 595

85% 6RM
400 405 410 410 415 420 425 430 435 440 440 445 450 455 460 465 470 470 475 480 485 490 495 495 500 505 510 515 520 525 525 530 535 540 545 550 555 555 560 565 570 575 580

82.5% 7RM
390 390 395 400 405 410 415 415 420 425 430 435 435 440 445 450 455 460 460 465 470 475 480 485 485 490 495 500 505 505 510 515 520 525 530 530 535 540 545 550 555 555 560

80% 8RM
375 380 385 390 390 395 400 405 410 410 415 420 425 430 430 435 440 445 450 450 455 460 465 470 470 475 480 485 490 490 495 500 505 510 510 515 520 525 530 530 535 540 545

77.5% 75% 72.5% 70% 67.5% 65% 62.5% 60% 57.5% 55% 52.5% 50% 9RM 10RM 11RM 12RM 13RM 14RM 15RM 16RM 17RM 18RM 19RM 20RM
365 370 370 375 380 385 390 390 395 400 405 405 410 415 420 420 425 430 435 440 440 445 450 455 455 460 465 470 475 475 480 485 490 490 495 500 505 510 510 515 520 525 525 355 355 360 365 370 370 375 380 385 385 390 395 400 400 405 410 415 415 420 425 430 430 435 440 445 445 450 455 460 460 465 470 475 475 480 485 490 490 495 500 505 505 510 340 345 350 350 355 360 365 365 370 375 375 380 385 390 390 395 400 400 405 410 415 415 420 425 430 430 435 440 440 445 450 455 455 460 465 470 470 475 480 480 485 490 495 330 335 335 340 345 345 350 355 355 360 365 370 370 375 380 380 385 390 390 395 400 405 405 410 415 415 420 425 425 430 435 440 440 445 450 450 455 460 460 465 470 475 475 315 320 325 325 330 335 340 340 345 350 350 355 360 360 365 370 370 375 380 380 385 390 390 395 400 400 405 410 410 415 420 420 425 430 430 435 440 440 445 450 450 455 460 305 310 310 315 320 320 325 330 330 335 340 340 345 350 350 355 360 360 365 365 370 375 375 380 385 385 390 395 395 400 405 405 410 415 415 420 425 425 430 430 435 440 440 295 295 300 305 305 310 315 315 320 320 325 330 330 335 340 340 345 345 350 355 355 360 365 365 370 370 375 380 380 385 390 390 395 395 400 405 405 410 415 415 420 420 425 280 285 290 290 295 295 300 305 305 310 310 315 320 320 325 325 330 335 335 340 340 345 350 350 355 355 360 365 365 370 370 375 380 380 385 385 390 395 395 400 400 405 410 270 275 275 280 280 285 290 290 295 295 300 300 305 310 310 315 315 320 320 325 330 330 335 335 340 340 345 350 350 355 355 360 360 365 370 370 375 375 380 380 385 390 390 260 260 265 265 270 270 275 280 280 285 285 290 290 295 295 300 305 305 310 310 315 315 320 320 325 325 330 335 335 340 340 345 345 350 350 355 360 360 365 365 370 370 375 245 250 250 255 255 260 265 265 270 270 275 275 280 280 285 285 290 290 295 295 300 300 305 305 310 310 315 320 320 325 325 330 330 335 335 340 340 345 345 350 350 355 355 235 240 240 245 245 250 250 255 255 260 260 265 265 270 270 275 275 280 280 285 285 290 290 295 295 300 300 305 305 310 310 315 315 320 320 325 325 330 330 335 335 340 340

Viking - Percentage Charts

Pre and Post Workout Exercise Definitions

Dynamic Warm Up 1. A Skips- Start in a staggered stance and drive the trail leg up to parallel and hop on one foot in a simultaneous motion one after the other. When you drive the opposite foot up tuck your heel underneath your butt and cycle the trail leg through. The emphasis should be explosive force into the ground with minimal time on the ground. V- Ups 1. Lie on back with arms fully extended above head. 2. Use abdominals to lift arms and legs up simultaneously to have hands touch feet at the top. Suitcases 1. Seated in the V-up position with your feet in the air. Open and close your body as if you were a suitcase. A full open and close is 1 complete rep. Front Bridge/Pillars 1. There are three positions and you hold each for the allotted time with body in a straight line. 2. Position one is push up position, but on elbows. Second position is the same but posting on only the right elbow and foot. Third position is on the left side. Crunches 1. Lie on back and perform a standard crunch, but hold it at the top for 1 second. Should Series 1. These exercises should be done in succession with no rest between exercises. Start off using 5-10 lbs. weights and as you progress in future weeks remember that this a warm-up activity, so keep it light and work on the range of motion. 2. 10 Front Raises (palms down), 10 Lateral (side) Raises, 10 Upright Rows, 10 Shoulder Presses, and 10 Rear Bent Over Raises. Superman Airplane Jets 1. Lay on your stomach on the bench. Grab 2.5-5lb weights and bring your arms up in the position of a field goal post. 2. Keep your shoulder blades pinch throughout the exercise and reach straight out in front of you. Do not let your shoulders drop as you reach out. 3. Bring your arms back in and turn the goal post down so that your finger tips point toward the floor. 4. Now turn your arms back up so that you are now in the starting position again. That is the completion of one rep.

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Push Up Plus 1. Get in the Push Up position with your arms locked out. Throughout this whole exercise your arms should stay completely locked out. 2. Pinch your shoulder blades together as much as possible then push your upper back out as if you were stretching like a cat. Your back should and hips should stay level throughout the exercise. That is the completion of one rep. Overhead Squats 1. Holding a broom stick or bar in your hands, extend your arms directly over your head. 2. Keeping your arms locked and the bar directly over your head, push your hips backwards and begin to perform a parallel squat. Remember to keep the weight on your heels and the bar directly over your head, not behind it. Do not use any weight for this exercise, work on flexibility and range of motion! Snatch Balance 1. Start with your feet hip width apart and holding the bar with a wide grip(snatch grip). 2. Shift your feet out to shoulder width and drop underneath the bar. You should drop and as you are dropping your arms should extend simultaneously. 3. You are now at the bottom position with your arms fully extended elbows locked out. 4. You now stand up and at the top you lower the bar back onto your back. You have now just completed one rep. Inch Worm 1. Start on feet, bent over with hands touching the ground in front of feet. 2. Walk hand over hand outwards until body is fully extended and then inch by inch walk the feet back in the original position. Single Leg (SL) Squats 1. Using no weight, stand on your right foot with your left leg extended out in front of you. 2. Keeping the left leg extended and in front of you, push your hips back and perform and deep squat, emphasizing on keeping the weight on the heels, pushing the hips back, and sitting deep into the squat with your chest up. 3. Drive through the heel on the way up out of the squat. Perform all reps for the set before switching legs. Blackburn Series 1. Lay flat on your stomach on a bench and extend your arms out to create a V shape. Turn your thumbs up so that they point to the ceiling. 2. Hold this position for the required time before rotating the thumbs down to the floor. 3. Hold this position for the required time before proceeding to the next position. 4. Repeat this process for arm positions of T-straight out to the sides. A-opposite of V position, arms should be extended towards the feet and slightly extended away from the body. U-similar to T except the elbows are bent at a 90 degree angle.

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Static Flexibility Exercises 1. Perform a static stretch for each body part listed. Hold each stretch for a minimal of 30 seconds. Feel free to add and vary the stretches from day to day. This part of the workout is very important because it prevents muscle soreness and increases the durability and flexibility of the muscles and ligaments.

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May 2010
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

4 FINALS

10

11

12

13

14

15

16

17

START LIFTING WEEK 1 Lift

18 Phase I of Running Program!!

19

LIFT

20 Phase I of Running Program!!

21

22

23

RUNNING Group A
25 26

RUNNING Group B
27

LIFT & RUN - Group C

Phase I of Running Program!! 28 29 30

24

WEEK 2 LIFT

RUNNING Group A

LIFT

RUNNING Group B

LIFT & RUN - Group C

31

WEEK 3 LIFT

June 2010
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

RUNNING Group A

LIFT

RUNNING Group B

LIFT & RUN - Group C

10

11

12

13

WEEK 4 LIFT

RUNNING Group A

LIFT

RUNNING Group B

LIFT & RUN - Group C

14

WEEK 5 LIFT

15 Phase II of Running Program!!

16

LIFT

17 Phase II of Running Program!!

18

19

20

RUNNING Group A
22 23

RUNNING Group B
24

LIFT & RUN - Group C

Phase II of Running Program!! 25 26 27

21

WEEK 6 LIFT

RUNNING Group A

LIFT

RUNNING Group B

LIFT & RUN - Group C

28

29

30

OFF WEEK

REST

REST

REST

July 2010
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

REST
5 6 7 8 9

REST
10

REST
11

WEEK 7 LIFT

RUNNING Group A

LIFT

RUNNING Group B

LIFT & RUN - Group C

12

13 Phase III of Running Program!!

14

15 Phase III of Running Program!!

16

17

18

WEEK 8 LIFT

LIFT

RUNNING Group A
20 21

RUNNING Group B
22

LIFT & RUN - Group C

Phase III of Running Program!! 23 24 25

19

WEEK 9 LIFT

RUNNING Group A

LIFT

RUNNING Group B

LIFT & RUN - Group C

26

27

28

29

30

31

WEEK 10 LIFT

MINI GAMP
RUNNING Group A LIFT RUNNING Group B LIFT & RUN - Group C

August 2010
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

WEEK 11 LIFT

RUNNING Group A

LIFT

RUNNING Group B

LIFT & RUN - Group C

10

11

12

13

14

15

REST
16 17

REST
18

REST
19

REST
20

REST

START OF FALL CAMP!!! TEST OUT!

21 22

23

24

25

26

27

28

29

30

31

May17,24,31
PreWorkout
SETS REPS Max% Rest

Volume Speed Effort Aux.lift1 Aux.lift2 Aux.lift3

FrontSqts SpeedBench AboveKneePulls DBSLSquat ss1BBRow/LatPulldown BBGoodMorning

30 6 5 4 2 2

2 3 5,5,4,4,4 10eachleg 10eachexercise 12 PostWorkout

55 55 75,80,85,85,88

45s 45s 1m30s

May19,26,June2
PreWorkout
SETS REPS Max% Rest

Speed Effort Volume Aux.lift1 Aux.lift2 Aux.lift3

SplitJerks BBStepUps BentoverBBRow SADBSnatch DBBench/DBFly Rev.Hypers

5 4 4 4 3 2

3 8eachleg 10 6 10eachexercise 15 PostWorkout

1m30s 2m 1m30s

May21,28,June4
PreWorkout
SETS REPS Max% Rest

Speed Volume Effort Aux.lift1 Aux.lift2 Aux.lift3

PauseSquats Deadlift InclBench PullUps/1ArmRow

5 6 5 3 3 2

3 4 5,5,4,4,4 8 8ea 15 PostWorkout

55 1m 70,70,75,75,80,80% 1m30s 75,80,83,86,88 2m15s

Rev.Lunge
HipLifts

June7,14,21
PreWorkout
SETS REPS Max% Rest

Volume Effort Speed Aux.lift1 Aux.lift2 Aux.lift3

3PositionCleans BackSquats DBPowerJerksAlt AlternatingDBIncl.Bench DBSinglelegSquats SeatedBarbellGoodmornings

4 3 5 8 3 2

6 x5&x3 6 3each 8eachleg 15 PostWorkout

70,74,76,80 2m 75,80,84,86,88 2m 75,80,85,85,88 1m30s

June9,16,23
PreWorkout
SETS REPS Max% Rest

Speed Volume Effort Aux.lift1 Aux.lift2 Aux.lift3

AboveKneeSGHighPulls PullUps BBStepUps HaltingRDLw/5secHold DBShrugs/BoxJumps BirdDogs

6 4 4 5 3 2

2 10 6eachleg 6 6ea 15eachSide PostWorkout

1m30s 1m15s 2m

June11,18,25
PreWorkout
SETS REPS Max% Rest

Speed Effort Volume Aux.lift1 Aux.lift2 Aux.lift3

SpeedSquats FloorPress DBHangClean&Jerk BarbbellRow/ReverseFly

6 5 4 3 2 2

3 5,4,3,3,3 6 8eachexercise 8eachexercise 15ea PostWorkout

55 75,77,77,82,82% 1m30s 2m15s

3waylunge
SinglelegHipLifts

July5,12,19
PreWorkout
SETS REPS %ofMax Rest

Effort Speed Volume Aux.lift1 Aux.lift2 Aux.lift3

FullHangCleans StandingShoulderPress BBStepUps SuitcaseDeadlifts PullUps Supermans

4 5 5 3 3 2

5,4,4,4 3 8eachleg 10 8 12eachside PostWorkout

75,80,82,84,84 2m 1m30s 2min

July7,14,21
PreWorkout
SETS REPS %ofMax Rest

Speed Effort Volume Aux.lift1 Aux.lift2 Aux.lift3

PowerSnatch concentricFrontSquats DBCurlandPress DB3WayLunge PlateRaise/ArnoldPress BarbellGoodmornings

5 5 5 2 3 2

3 5 8 5eachleg 10eachexercise 15 PostWorkout

2m 85%ofcleanmax 2m

July9,16,23
PreWorkout
SETS REPS %ofMax Rest

Speed Effort Volume Aux.lift1 Aux.lift2 Aux.lift3 Aux.lift4

BenchLockouts CleanPulls BoxJumps AlternatingDBBench BentoverDBRow SLDBRDL PowerLegLifts

6 4 5 4 3 2 2

5,4,4,3,3,3 6 4 10 12eacharm 15eachleg 15ea PostWorkout

80,85,88,90,90, 90 2m,2m15,2m45s 70,70,75,78% 2m

July26,August2
PreWorkout
SETS REPS Max% Rest

Effort Speed Volume Aux.lift1 Aux.lift2 Aux.lift3

PowerCleans BarbellTLunges SpeedBench DBSplitJerks StraightlegDeadlifts AlternatingSupermans

6 4,3,3,2,2,2 4 6 6 2 4 6 2 12 2 15eachside PostWorkout

80,84,86, 88,90,95 2m,2m15s,2m30s 2m 57 30s

July28,August4
PreWorkout
SETS REPS Max% Rest

Speed Effort Volume Aux.lift1 Aux.lift2 Aux.lift3

BackSquats HangSnatch AlternatingDBShoulderPress DBSingleLegSquat DBFly/ChestPress SeatedBarbellGoodmornings

6 3,3,2,2,2,2 5 2 4 6eacharm 4 6eachleg 3 12eacharm 2 15 PostWorkout

75,80,85, 88,90,95 2m 1m15s 2m

July30,August6
PreWorkout
SETS REPS Max% Rest

Speed Effort Volume Aux.lift1 Aux.lift2 Aux.lift3

BenchPress SpeedSquats Deadlifts+RDL InclineDBRow/HighCableRow

DBStepUp
RussianLegCurls

6 4,3,3,2,2,2 6 2 4 6eachexercise 3 8ea 2 12eachleg 2 10 PostWorkout

80,84,86, 88,90,95 2m,2m15,2m45s 57% 2m

Agility,Speed,andConditioningDrillDiagrams
1.) L Drill
5 yards
1 - Starting from sprinters stance, sprint 5yds touch line w/ lt hand 2 - Turn and sprint back to starting line and touch line with rt hand

5 yards

3 - Turn and sprint to second cone, round the corner and figure 8 cone three 4 - Make a tight lt turn around cone two and finish through cone one

start/finish

2.) T Drill
10 yards
1 - Sprint 5yds on rt. Side of start/finish cone 2 - touch middle cone and shuffle to rt cone 3 - touch rt cone and shuffle to lt cone

5 yards

4 - touch lt cone and shuffle back to middle cone 5 - touch middle cone and backpedal through finish

start/finish

3.) Wave Drill

5 yards
1 - Starting in a two point stance sprint in an angle from one cone to the next, planting and driving off your outside foot. 2 - Finish w/ a 5 yard burst.

5 yards start finish

4.) Pro Agility Drill

1 - Start in three point stance. Turn lt or rt and sprint 5yds 2 - touch line and sprint 10yds in the opposite direction

start/finish

3 - touch line and turn and sprint 5yds (through the middle cone) *As a variation, DB's & LB's should perform this as a sprint-backpedal-sprint transition drill

VALLEY WILL ROLL

Agility,Speed,andConditioningDrillDiagrams
5.) Multi. Directional Drill
1 - Start on stomach/ position stance. Get up and sprint to cone 2 2 - Pivot around cone 2 w/ inside hand on ground and sprint to cone 3

5 yards

3 - Pivot around cone 3 w/ inside hand on ground and sprint to cone 4 4 - touch cone 4 w/ hand and backpedal through finish

start

3 yards

finish

6.) Star Drill

2.5 yards
1 - Starting at the middle cone, continuously shuffle in and out touching each cone and always returning to the middle cone before going in a clockwise diretion to the next cone. (Each cone is 2.5 yards apart. Corner cones are 5 yards apart.)

2.5 yards

7.) Gasser's
sideline

53 yards

sideline

8.) 250 Yard Shuttle Run

Weeks 1 & 3 Weeks 2 & 4

25 yards x10 50 yards x 5

VALLEY WILL ROLL

Agility,Speed,andConditioningDrillDiagrams
9.) 40/60 Yard Shuttle Run
40 yd Shuttle - Big Skill
10 yds

5 yds

60 yd Shuttle - Skill, Elite Skill

15 yds

10 yds

5 yds

"Itisn'thardtobegoodfromtimetotimeinsports. What'stoughisbeinggoodeveryday!!"
WillieMays

VALLEY WILL ROLL

VIKINGRUNNINGWORKOUT
Phase I: Weeks 1 - 4 (May 18 - June 11)
Active Warm-Up/Mobility
45 degree Lunge Walking High Knees Reverse Lunge Jogging Butt Kicks Backwards Run Straight Leg Bounds High Knee Carioca rt High Knee Carioca lt Build Ups

Volume
10 yards 10 yards 10 yards 10 yards 10 yards 10 yards 20 yards w/ 20 yard jog 20 yards w/ 20 yard jog 2x To 30 yards, decelerate for 10 yards

GROUP A (Tuesday)
Vertical Plyo's 1) Tuck Jumps - single rep 2) Squat Jumps - multiple reps Lateral Plyo's 1) Single Leg 6" High Hurdle Hops - single rep 2) Double Leg 12" High Hurdle Hops - multiple reps Agility Drills 1) L Drill (w/ min. rest period) 2) T Drill (w/ min. rest period) 3) Wave Drill (w/ 0:45 secs. rest period)

Volume 3x8 3x12

4x6 each 4x10 secs.

x5 x5 x5 Volume 2x30 yards 2x30 yards 2x30 yards 30 yards each leg

GROUP B (Thursday)
Plyo's 1) Skip for Height 2) Skip for Distance 3) Standing Broad Jump - single 4) Single Leg Long Jump - All Rt Leg then All Lt Leg Speed Drills 1) 40 yard Sprints from Track Start 2) 30 yard Sprints from Track Start 3) 20 yard Sprints from Track Start 4) 10 yard Sprints form Track Start

7x w/ jog back (2:30 rest before 30's) 4x w/ jog back (2 min. rest before 20's) 6x w/ jog back (1:30 rest before 10's) 3x w/ jog back Volume x5 x5 x5

GROUP C (Friday)
Agility Drills 1) Star Drill (w/ min rest period) 2) Pro Agility Drill (w/ 0:45 rest period) 3) Multi Directional Drill (w/ 0:45 rest period) Interval Training 1) 250 Yard Shuttle Runs Big Skill - Goal Time 1:12 (Rest Period 3:32) Skill - Goal Time 1:09 (Rest Period 3:27) Elite Skill - Goal Time 1:05 (Rest Period 3:15) Post Work Out/Flexibility
Standing Straight Leg Standing Quad L&R Standing Groin L&R Iron Cross Stretch L&R Scoripion L&R

wk 1, 2, 3, 4 x 4, 5, 5, 6 x 4, 5, 5, 6 x 4, 5, 5, 6 Volume
30 count 30 count 30 count 30 count 30 count

Big Skill = OL/DL Skill = QB/TE/FB/LB Elite Skill = RB/WR/DB

VIKINGRUNNINGWORKOUT
Phase II: Weeks 5 - 7 June 15 - July 9
Active Warm-Up/Mobility
45 degree Lunge Walking High Knees Reverse Lunge w/ arm action Jogging Butt Kicks Backwards Run Straight Leg Bounds High Knee Carioca rt High Knee Carioca lt Build Ups

Volume
10 yards 10 yards 10 yards 10 yards 10 yards 10 yards 20 yards w/ 20 yard jog 20 yards w/ 20 yard jog 2x To 30 yards, decelerate for 10 yards

GROUP A (Tuesday)
Vertical Plyo's (SAND PIT OR BARE FOOT) 1) Tuck Jumps - multiple reps 2) Squat Jumps - single rep Lateral Plyo's (SAND PIT OR BARE FOOT) 1) Single Leg 12" High Hurdle Hops - single rep 2) Double Leg 6" High Hurdle Hops - multiple reps Agility Drills 1) L Drill (w/ min. rest period) 2) T Drill (w/ min. rest period) 3) Wave Drill (w/ 0:45 secs. rest period)

Volume 3x12 3x8

4x6 each 4x10 secs.

x6 x6 x6 Volume 2x30 yards 2x30 yards 2x30 yards 2x30 yards

GROUP B (Thursday)
Plyo's (SAND PIT/ BARE FOOT) 1) Skip for Height 2) Skip for Distance 3) Standing Broad Jump - single 4) Alt. Single Leg Long Jump - multiple (Bounding) Speed Drills (BARE FOOT) 1) 40 yard Sprints from Track Stance 2) 30 yard Sprints from Position Specific Stance 3) 20 yard Sprints from Track Stance 4) 10 yard Sprints form Position Specific Stance

5x w/ jog back (2:30 rest before 30's) 5x w/ jog back (2 min. rest before 20's) 5x w/ jog back (1:30 rest before 10's) 5x w/ jog back Volume x4 x6 x6

GROUP C (Friday)
Agility Drills - *For variation, substitute position specific drills. 1) Star Drill (w/ min. rest period) 2) Pro Agility Drill (w/ 0:45 rest period) 3) Multi Directional Drill (w/ 0:45 rest period) Interval Training 1) Gasser's Big Skill - Goal Time 0:50 (Rest Period 2:30) Skill - Goal Time 0:47 (Rest Period 2:19) Elite Skill - Goal Time 0:42 (Rest Period 2:04) Post Work Out/Flexibility
Standing Straight Leg Standing Quad L&R Standing Groin L&R Iron Cross Stretch L&R Scoripion L&R

x5 x5 x5 Volume
30 count 30 count 30 count 30 count 30 count

Big Skill = OL/DL Skill = QB/TE/FB/LB Elite Skill = RB/WR/DB

VIKINGRUNNINGWORKOUT
Phase III: Weeks 8 - 11 July 13 - August 6
Active Warm-Up/Mobility
45 degree Lunge Walking High Knees Reverse Lunge w/ arm action Jogging Butt Kicks Backwards Run Straight Leg Bounds High Knee Carioca rt High Knee Carioca lt Build Ups

Volume
10 yards 10 yards 10 yards 10 yards 10 yards 10 yards 20 yards w/ 20 yard jog 20 yards w/ 20 yard jog 2x To 30 yards, decelerate for 10 yards

GROUP A (Tuesday)
Vertical Plyo's (choose) 1) Tuck Jumps - (continuous or single reps ) 2) Squat Jumps - (single or continuous reps ) Lateral Plyo's 1) Single Leg 6" High Hurdle Hops - continuous reps 2) Double Leg 12" High Hurdle Hops - single rep Agility Drills 1) L Drill (w/ min. rest period) 2) T Drill (w/ min. rest period) 3) Wave Drill (w/ 0:45 secs. rest period)

Volume 3x10 3x10

4x10 secs. 4x6 each

x7 x7 x7 Volume 2x40 yards 2x40 yards 2x30 yards 2x40 yards

GROUP B (Thursday)
Plyo's 1) Skip for Height 2) Skip for Distance 3) Standing Broad Jump - single rep 4) Alt. Single Leg Long Jump - continuous (Bounding) Speed Drills 1) 40 yard Sprints from Position Specific Start 2) 30 yard Sprints from Position Specific Start 3) 20 yard Sprints from Position Specific Start 4) 10 yard Sprints form Position Specific Start

4x w/ jog back (2:30 rest before 30's) 6x w/ jog back (2 min. rest before 20's) 3x w/ jog back (1:30 rest before 10's) 7x w/ jog back Volume x4 x7 x7

GROUP C (Friday)
Agility Drills - * For variation, substitute position specific drills. 1) Star Drill (w/ min. rest period) 2) Wave Drill (w/ 0:45 rest period) 3) Multi Directional Drill (w/ 0:45 rest period) Interval Training 1) 40/60 Yard Shuttle Runs Big Skill- 40 yd - Goal Time 0:11 (Rest Period 0:33) Skill- 60 yd - Goal Time 0:16 (Rest Period 0:45) Elite Skill- 60yd - Goal Time 0:14 (Rest Period 0:42) Post Work Out/Flexibility
Standing Straight Leg Standing Quad L&R Standing Groin L&R Iron Cross Stretch L&R Scoripion L&R

wk 8,9,10,11 x12,14,16,18 x12,14,16,18 x12,14,16,18

Big Skill = OL/DL Skill = QB/TE/FB/LB Elite Skill = RB/WR/DB

Volume
30 count 30 count 30 count 30 count 30 count