1. Platform Squat Rack and Total coaching
Paul Rucci
Long Snappers

2. Goals To increase strength, speed, and explosiveness in long snappers
Produce college long snappers
Better college long snappers
Prepare for pro days
Increased knowledge on nutrition and exercises

3. Bench Adjustable bench cost- $349 Incline, decline, and flat benching
Increased power in chest and triceps and some back
Helps keep your chest up and follow through in the long snaps
You can buy a bench press at Dicks Sporting Goods

4. Squat Rack Barbell cost -$64 Platform squatting racks- $2,995
Increase power in legs
Great for explosive movements and endurance

5. Squat Rack cont. Also involved in building strong core
Increased snap speed time
You can purchase this at GTech Fitness

6. Forearm Curls with dumbbells
Weight will vary
The cost is $235.99
Increase strength in your grip
More powerful snaps with accelerated whip
You can buy this at Wayfair

7. Hang Clean Hang Clean stands cost -$229.95
Increase power in full body movements
Great for explosive movements
Increased speed and zip on long snaps
You can buy this at Perform Better

8. Calf Raises Weight will Vary Use of squat rack and barbell
Increased running time to cover down field
Helps keep base balanced

9. What is Total Coaching Total Coaching - $49.00/month It offers
Designing fitness plans using a bank of D exercises (sent to any phone, tablet, computer)
Designing meal plans from over 20,000 food items
Supervising clients (nutrition logs)
Each client has their own personal account
Internal messaging system

10. Total Coaching cont. Clients can see evolution regarding
Body weight
Distance covered
Minutes invested
Or any other data
Through graphs and progression marks
You can learn more at Total Coaching

11. Total Cost Total Coaching $49 Bench $349 Barbell $64
Hang Clean stands $229.95
Platform squatting rack $2,995
Dumbbell rack + weights $235.99
=$ (one time all together)
$49/month

12. In conclusion
TC and the equipment will provide advantages to our long snappers
Prepare them for when coaches scout them
Prepare them for their pro days before NFL draft
Ultimately will make them a healthier person