College Football Strength & Conditioning Summer Work Outs

Daily Workout Schedule Monday Warm-up Stretch Dynamic Flexibility Weight Training Functional Training Core Flexibility Plyometics Conditioning Cool-Down

Daily Workout Schedule Tuesday Warm-up Stretch Dynamic Flexibility Speed/Agility Training Skill Work Cool-down

Daily Workout Schedule Wednesday Warm-up Stretch Dynamic Flexibility Weight Training Injury Prevention Flexibility Plyomerics Conditioning Cool-Down

Daily Workout Schedule Thursday Warm-up Stretch Dynamic Flexibility Speed/Agility Training Skill Work Cool-down

Daily Workout Schedule Friday Warm-up Stretch Dynamic Flexibility Weight Training Functional Training Injury Prevention Core Plyometics Conditioning Cool-Down

Pre-workout Routine DYNAMIC FLEXIBILITY ROUTINE: 5 minute body warm up(jog, bike, jump rope) Hurdle Routine Walk Through Lateral High Knees Lateral High Knees w/ Hop Lateral Leg Kick Lateral Leg Kick w/ Hop Backwards Walk Through

DYNAMIC FLEXIBILITY ROUTINE Flex Runs A march A skip B march B skip Butt Kicks Carioca Tin-man March Backward Run

Static Stretch Toe Touch Left/Right Foot Touch Left/Right Toe Flex Legs Apart Right Lunge Right Legs Apart Left Lunge Left Sumo Squat Butterfly Legs Apart Middle Legs Together

Static Stretch o Right Twist o Left Twist o Right Glute o Left Glute o Lunge Forward Right o Lunge Forward Left o Right Quad o Left Quad

Strength Training Cycle Hypertrophy Week 1 Body Weight: ______ MONDAY (49%) Hang Clean 3x12 (______, ______, ______) Hang Snatch 3x5 (______, ______, ______) Squat 3x12(______, ______, ______) Front Squat 3x5(______, ______, ______) DB Bench 3x12(______, ______, ______) Lat Pulldown 4X10(______, ______, ______, ______) Tricep Ext/Straight Bar Curls 4x10(______/_______) Weighted Calf Raise 2x50(______, ______)

Strength Training Cycle WEDNESDAY (55%) Bench Press 3x12 (______, ______, ______) DB Incline 3x12 (______, ______, ______) DB Fly 3x15 (______, ______, ______) UR/HC/PPress/OS/HC/BOR 1x8(_____) Barbell Lunge 1x15 ea. leg (_____) Overhead Lunge 1x15 ea. Leg (_____) Barbell Step-ups 1x15 ea. leg (_____) Explosive Step-ups 1x15 ea. leg (_____) Low back Hypers 2x20 (BW+______)

Strength Training Cycle FRIDAY (56%) Power Clean 3x12 (_____._____._____) Pause Squat 3x12 (______, ______, _____) Overhead Squat 3x 10 (_____, ______, ____) Leg Curl/Extension 3x10 (______/______) Pause Bench 3x12 (______, _______, _______) Incline Bench 3x12 (_____, _____, ______) Bent-over Rows 4x10 (______, ______, ______, _____) Tricep Ext 8(_____) 6(_____) 4(_____) 8(_____) 15(_____) Curls 8(_____) 6(_____) 4(_____) 8(_____) 15(_____)

PLYOMETRICS Plyometrics are a combination of explosive jumps, bounds, hops, and skips. These exercises duplicate the exact movements that are present in all athletic events.

PLYOMETRICS Week 1 MONDAY: Split Squat Jumps 1x5 ea., Cycled Split Squat Jumps 1x10, Tuck Jumps 1x10 (Between Squat Sets) WEDNESDAY: Clap Push-ups 1x10, Drop Catch Push-ups 1x10 (Between Bench Sets) FRIDAY: Med ball chest drops 1x20, Med ball shoulder drops 1x20, Seated med ball chest pass 1x20, Seated med ball overhead throw 1x20, Explosive band rows 2x20 REST Deep Squat jumps 2x15, Speed Box Jumps 2x15, Band Speed Squats 1x20, Band Hip Thrust 1x15, Deep box jumps 1x15, Med ball squat + shoot 1x10

PLYOMETRICS Week 2 MONDAY: Split Squat Jumps 1x5 ea, Cycled Split Squat Jumps 1x10, Double leg vertical jump 1x10(Bet. Sets) WEDNESDAY: Clap Push-ups 1x10, Drop Catch Push-ups 1x10(Bet. Sets) FRIDAY: Plyo speed pushups 1x10, Med ball chest drops 1x20, Med ball shoulder drops 1x20, Single leg Med ball chest pass 1x10, Med ball overhead throws 1x10 ea leg, Med ball pushups 1x15 REST In-depth box jumps 1x10, Deep Squat Jumps 1x15, Banded Speed Squats 1x20, Speed Box jumps 1x15, Lateral quick feet 1x20 sec, Med ball squat+shoot 1x10

PLYOMETRICS Week 3 MONDAY: Split Squat Jumps 1x5ea, Cycled Split Squat Jumps 1x10, Long jump 1x10 (Bet. Sets) WEDNESDAY: Clap Push-ups 1x10, Drop Catch Push-ups 1x10(Bet. Sets) FRIDAY: Plyo bench pushups 1x10, Med ball chest drops 1x20, Med ball shoulder drops 1x20, Single leg Med ball chest pass 1x10, Med ball overhead throws 1x10 ea leg, DB pushup+ row 1x10ea

PLYOMETRICS Week 4 MONDAY: Split Squat Jumps 1x5ea, Bounding 1x20yds, Single leg tuck jumps 1x10 (Bet. Sets) WEDNESDAY: Clap Push-ups 1x10, DB pushup+row 1x10(Bet. Sets) FRIDAY: Speed bench 1x10, Explosive Bench pushup 1x10, Med ball chest drops 1x20, Med ball shoulder drops 1x20, Med ball chest pass 1x20, Med ball overhead pass 1x20, Jammer 1x10 REST Multi-box jumps 1x5(trips up+back), Squat jumps w/ DB 1x15, Lateral Bench jumps 1x15, Squat jumps 1x15, Band speed squats 1x20, Speed box jumps 1x15, Lateral quick feet 1x20 sec, 1x15 speed box jumps 1x15, Med ball squat+shoot 1x10

Flexibility Day 1: Supine Hip Flexor/ IT Band Stretch 1x15sec each leg Partner Quad Stretch 1x15sec each leg Banded Calf Stretch 1x15sec each leg Posterior Joint Capsule Stretch 1x15sec each arm Wrist Extension stretch 1x15sec

Flexibility Day 2: Partner Quad Stretch 1x15sec each word Walking Toe Touches 1x10yds Lat Stretch 1x15sec Forearm Circuit (rolls, squeeze)

Flexibility Day 3: Supine Hip Flexor/ IT Band Stretch 1x15sec each leg Partner Quad Stretch 1x15sec each leg Knee to chest 1x15sec each Posterior Joint Capsule Stretch 1x15sec

Balance and Functional Training Week 1 Day 1- DB Bench on Balance Ball 1x12 (simultaneous) Balance Ball sits w/ legs 1 min. Prone Pike Press 1x20 Day 2- Star drill 1xeach leg Balance Ball Hip Raise 1x20 Pushup Plank 1 min Supine Reverse Leg Curls on Ball 1x20

Balance and Functional Training Week 2 Day 1- DB Bench on BB 1x12 (alternate) BB sits w/o legs 1 min Prone Pike Press 1x20 Day 2- Star drill 1xeach leg Balance Ball Hip Raise 1x20 Front Plank 1 min Supine Reverse Leg Curls on Ball 1x20

Balance and Functional Training Week 3 Day 1- DB Bench on BB 1x12 (alternate) BB sits w/o legs 1 min Prone Pike Press 1x20 Day 2- Star drill 1xeach leg Balance Ball Hip Raise 1x20 Front Plank 1 min Supine Reverse Leg Curls on Ball 1x20

Balance and Functional Training Week 4 Day 1- DB Incline Bench on BB 1x12 (simultaneous) BB on knees 1 min Prone Pike Press-pushups 1x15 Day 2- Medball Crane 1xeach leg SL BB Hip Raise 1x15ea Side plank 30sec each side Straight leg pulldowns 1x20

Balance and Functional Training Week 10 Day 1- SA-DB Bench on BB 1x12ea arm BB Standing Squats 1 min DL BB Walkout 1x10 Day 2- Dyno Disk 1x10ea leg(alt leg in front/behind) BOSU Ball Passes 1x10 Forearm Plank 1 min Supine SL Reverse Leg Curls on Ball 1x15ea leg

Core Day 3- Band Partner Up & Down 1x20 Bench Low Back Hypers 1x15 BB Low Back Hypers 1x15 Day 4- Med Ball Toe Touches 1x50 BB Diagonal Crunch 1x50ea direction BB Explosive Low Back Hypers 1x15

Injury Prevention Day 1- 4-Way Ankle 1x12 4-WayNeck 1x12 Hitch Hikers 1x12ea arm Day 2- Tubing Circuit 1x12 (Shoulder flexion, Shoulder lateral rotation, Shoulder Abduction/Adduction) Barbell Serratus Punches 1x20

Conditioning Week 1-2 MONDAY: Flex Runs(MUST BE DONE ON EVERY CONDITIONING DAY) B-skips, C-skips, Butt Kicks, Ankle flips, A-skips 3 double fifths @ (B- 165s; M-145s; S-125s) WEDNESDAY: 1 mile run in 8 minutes FRIDAY: 10x120yds @ 22 sec

Speed & Agility Cycle The PURPOSE of agility training is to INCREASE the SPEED at which an athlete can CHANGE DIRECTIONS.

Speed & Agility Cycle Day 1 FLEX Runs- A march, A-skip, B-march, B-skip, C-skip, Butt Kicks, Ankle Flips, Ankling, Straight leg shuffle, Power skips, High Knee Run Progression STRETCH Routine SPEED o Seated Fast Arms 3x30sec; 30sec rest between o Standing Fast Arms 3x30sec; 30 sec rest between o Foot Fires(both legs) 3x50 reps; 30 sec rest between o Falling Starts- 10x o Bleacher Run- 500 steps REST(3 min)

AGILITY Agility Ladder (3x through ladder each) High Knee Run High Knee Lateral Run Single Leg Hop (Both Legs) Bunny Hops Shuffle Line Hops(45 sec of each) Double Leg Side to side Double Leg Forward and Back Single Leg Side to Side Cone Zig-Zag phase 1 (6x) Forward run and plant at each cone SKILL DEVELOPMENT STRETCH