1. STRENGTH AND CONDITIONING SUMMER 2017 MANUAL
KPVB SUMMER WORKOUT
STRENGTH AND CONDITIONING SUMMER 2017 MANUAL

2. PANTHERS: Over the course of the next 8 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. DO NOT let all of your hard work from the spring semester go to waste. The following is a packet that includes your summer lifting. The warm-up given should be done prior to lifting. When you return in the fall we will be testing the following in the weight room: Block Jump, Approach Jump, Back Squat, Clean, Bench Press. In addition, we will also be conducting a conditioning test. Push yourselves hard, good luck, and have a safe and fun summer. Contact me at if you have any questions about the program or exercise variations. Coach Miser

3. DYNAMIC WARM-UP & CORE/LOW BACK EXERCISES
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.
DYNAMIC WARM-UP
High Knees 80
But Kicks
Flexed Foot Knee Raise Kick Out 20
Flexed Foot Knee Raise Kick Out Skips
Spider Man Push Up 10
Duck Walk
2x 20 ft
Wide Leg lateral Shuffle (2 forward 1 back – Lead with OS leg)
Forward Shuffle (2 forward 1 back)
Backward Shuffle (2 forward 1 back)
Broad Jumps
180 Jumps

4. SUMMER LIFTING PROGRAM

5. Weekly Strength DO DYNAMIC WARMUP FIRST MONDAY EXERCISE DESCRIPTION
SETS
Core/Stability Work
 1 min plank hold (any version of this)  4
Shoulder Complex
10 Front raise, 10lateral raise, 10fly
5lb plates 3
Jump Shrug Squat
3x10 holding 10 lb dumbells
Heavy Back Squat
Last 2 sets should be heave (USE SPOTTER)
increase in weight each set 5
Overhead Walking Lunges
3x30
Hold 10lb Plate OH with elbows locked
WEDNESDAY EXERCISE
Thrusters
3x10 at least 35 lbs
Heavy Bench
Bent Over One Arm Row
3x15 each arm 15 or 20 lb weight
Heavy Strict Shoulder Press
FRIDAY EXERCISE
Sumo Deadlift High Pull
3x15 Use at least 15 pound DB or KB
Hang Clean/Power Clean Complex
1 rep = Hang clean (from above knee) followed by a Power Clean ( From Ground)
increase in weight each set 6

6. SUMMER CONDITIONING PROGRAM

7. DATE
MONDAY
WEDNESDAY
FRIDAY
FARTLET WORK
AGILITY & PLYOMETRICS
SHUTTLE WORK
Week 1
NUMBER OF MINUTES: 10
*See agility/plyo sheet. Choose one
NUMBER OF REPS: 4
JOG: :30
different agility and jump rope workout
ACTIVITY: 75 yard shuttles (Sprint 25 yards, then change directions X3)
SPRINT: :30
for each week.
REST: :20 between reps
GOAL TIME: :20
Week 2
NUMBER OF REPS: 3
JOG: :25
ACTIVITY: 150 yard shuttles (Sprint 50 yards, then change directions X3)
REST: :30 between reps
WALK: :05
GOAL TIME: :30
Week 3
NUMBER OF MINUTES: 12
NUMBER OF REPS: 2
ACTIVITY: 300 yard shuttle test (Sprint 100 yards, then change directions X3)
REST: 2:30 between reps
GOAL TIME: < 1:05
Week 4
JOG: :40
SPRINT: :20
REST: 1:00 between reps
Week 5
NUMBER OF MINUTES: 15
ACTIVITY: 225 yard shuttles (Sprint 75 yards, then change directions X3)
REST: 1:20 between reps
GOAL TIME: :40

8. DATE
MONDAY
WEDNESDAY
FRIDAY
FARTLEK WORK
AGILITY & PLYOMETRICS
SHUTTLE WORK
Week 6
NUMBER OF MINUTES: 15
*See agility/plyo sheet. Choose one
NUMBER OF REPS: 4
JOG: :35
different agility and jump rope workout
ACTIVITY: 225 yard shuttles (Sprint 75 yards, then change directions X3)
SPRINT: :15
for each week.
REST: 1:30 between reps
WALK: :10
GOAL TIME: :50
Week 7
NUMBER OF MINUTES: 18
NUMBER OF REPS: 2
ACTIVITY: 300 yard shuttle (Sprint 100 yards, then change directions X3)
REST: 2:30 between reps
GOAL TIME: < 1:05
Week 8
NUMBER OF MINUTES: 20
NUMBER OF REPS: 1
JOG:
SPRINT:
REST: NA
GOAL TIME: < 1:00

9. WEDNESDAY AGILITY & PLYOMETRICS
WORKOUT 1: CIRCUIT
WORKOUT 2: BW CIRCUIT
WORKOUT 3: 3 CONE DRILL
*SETS: REST: 1:30
*MAX reps in :20, :10 rest inbetween exercises
SETS: 10 EACH WAY REST: :20
EXERCISE
TIME
Complete 4 SETS of the circuit
CONES ARE SPACED 7.5 YARDS APART
Jump Rope: High Knees
:30
REST: 1:30 between SETS
Push Ups
REST
1. Begin drill at cone 1
Jump Rope: One Legged Jumps
:20
:10
2. From cone 1, SPRINT to cone 2
Long Striders
Blurpees
3. From cone 2, SHUFFLE to cone 3
Jump Rope: One Legged Jumps
BW Squat
4. From cone 3, DROP STEP to cone 1
Seal Jacks
Squat Jumps
Jump Rope: Double Jumps
1 •
Jump Rope: Half Twisters
Cross Over Jumping Jack
2 •
• 3
WORKOUT 4: PRO AGILITY
WORKOUT 5: STAR DRILL
WORKOUT 6: ON VB COURT
SETS: REST: :15
SETS: REST: :30
*Pyramid Sprints (down & back = 1): 1, 2, 3, 4, 3, 2, 1
BEGIN drill from the *
FOR CONES 1-3: Sprint to cone, backpedal to *
1 Full Court Sprint in :12
1:00
2. From cone 1, sprint to cone 2
ex. From *, sprint to cone 1, backpedal
2 Full Court Sprints in :24
1:15
2. Once at cone 2, sprint to cone 3
back to *. Repeat for cones 2 & 3.
3 Full Court Sprints in :36
4. Once at cone 3, sprint and FINSH through
CONES 4 & 5: Shuffle to cone, shuffle back to *
4 Full Court Sprints in :48
:50
cone 1
ex. From *, shuffle to cone 4, shuflle back to *
CONES 6-8: Backpedal to cone, sprint to *
CONES are spaced 7 yards apart.
ex. From *, backpedal to cone 6, sprint to *
CONES are spaced 7 yards apart from * start
• 2
1 •
• 3
• 1
4 • *
• 5
6 •
• 7
• 8

10. • 2 • 4 • 3 • 1 • 5 WORKOUT 7: ON VB COURT WORKOUT 8: PLATE CIRCUIT
WORKOUT 9: CONE DRILL
*Pyramid Sprints (down & back = 1): 2, 2, 4, 4, 4, 4, 2, 2
COMPLETE SET AS FAST AS POSSIBLE!
EXERCISE
REST
*use a 25 lb. plate THROUGHOUT circuit
*Below is the set-up for the cones. Repeat 10x through.
2 Full Court Sprints in :24
:25
Complete 3 SETS of the circuit
SETS: REST: 1:00 bet. SETS
REST: 1:00 between SETS
4 Full Court Sprints in :48
:48
• 2
• 4
REPS
3:00
Squat Jumps 10
• 3
Cycled Split Squat Jumps
10ea
1:30
Forward Lunge + Plate Twist
5ea
• 1
• 5
Back Squat w/ Plate 30
Seated Punch 6
REP 1
REP 2
WORKOUT 10: POOL (3)
Back Squat + Plate Punch
1 to 2: Bear Crawl
1 to 2: Side Shuffle
1. PLYOMETRIC CIRCUIT x3 SETS
Overhead Backward Lunge
2 to 3: Sprint
TIME
Side Lunge
8ea
3 to 4: Back Pedal
3 to 4: Crossover Run
Block Jumps
:30
Rocky Twist 20
4 to 5: Bear Crawl
4 to 5: Side Shuffle
One Leg Later Jumps
One Leg RDL + Shoulder Press
One Leg Jumps
REP 3
Scissor Jump
1 to 2: Back Pedal
Lateral Jumps
2. TREADING WATER
4 to 5: Sprint
3 x :30 treading water
5 x :45 treading water
:15
3. CONTINUOUS LAPS: 5 min.

11. JUMP ROPE CIRCUIT 1 JUMP ROPE CIRCUIT 2 JUMP ROPE CIRCUIT 3
EXERCISE
TIME
Double Leg Jumps
:30
Toe Taps
:45
Single Leg Jumps
1:00
Double Jumps
Half Twister
Lateral Jumps
Half Twisters
Double Jump