1. College Football Strength & Conditioning
Summer Work Outs

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

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

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

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

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

7. 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

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

9. 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

10. 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

11. 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(______, ______)

12. 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+______)

13. 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(_____)

14. 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.

15. 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

16. 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

17. 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

18. 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

19. 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

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

21. 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

22. 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

23. 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

24. 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

25. 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

26. 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

27. 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

28. 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

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

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

31. 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)

32. 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