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CUA FOOTBALL
SUMMER 2009 Workout
Monday May 18th
Pre-Workout
- Jump Rope, 2 minutes both feet, 1 minute right foot, 1 minute left foot, 1 minute alternating feet, 2 minutes both feet
Workout
- Bench wu-12-10-10-8
- Hang Clean wu-10-10-8-8
- Close Grip Incline Bench 10-10-6-6
- Jump Shrugs 3 x 12
- Combos 3 x 10
- Front Barbell Raises 3x8
- Bench Dips 3 x 10
- Nose Breakers 3 x 10
- Ball Twists 3 x 40, Hip Raises 3 x 30
Conditioning/Agilities Cardio Day
- Dynamic Stretch
- 1 Mile Run
- 6 110 yard sprints :20 sec. each rep., 45 sec. rest between reps
- Static Stretch
Tuesday May 19th
Pre-Workout
- Dynamic Stretch, Body Weight Squats 3 x 25, Jump Lunges 3 x 10
Workout
- Squat wu-12-10-10-8
- Over Head Dumbell Press wu-10-10-8-8
- Walking Lunges 10-10-10-10
- Straight Leg Dead Lift 3 x 12
- Bent Over Rows 3 x 10
- Lat Pull Down 3x8
- Calf Raises 3 x 10
- Power Curls 3 x 10
- Bicylce Abs 3 x 30, Ab Bridge 3 x 45 sec., Side Ab Bridge 3 x 45 sec.
Conditioning/Agilities Plyometric and Agility Day
- Dynamic Stretch
- Tuck Jumps 3 x 12, Squat Jumps 3 x 12, Split Squat Jumps 3 x 12
- Cone Square Drill 2 reps, L Drill 2 reps, N Drill 2 reps, Pro Agility 2 reps
- Static Stretch
Thursday May 21st
Pre-Workout
- Speed Ladder, 4 times (1 foot each), 4 times (2 feet each), Quick Hop 2 times, Tuck Jumps 2 times, Sideways 2 times ( 1 foot each), Sideways 2 times (2 feet each)
Workout
- Incline Bench wu-12-10-10-8
- Hang Clean wu-10-10-8-8
- Close Grip Bench 8-8-6-6
- Deep Push Ups 3 x 12
- Power Shrugs 4 x 10
- Upright Row 3 x 12
- Plate Carries 3 laps around gym or weightroom (45 lb plates)
- Tricep Extensions 3 x 10
- Leg Lifts 3 x 30, Crunches 3 x 40, Ball Twists 3 x 40
Conditioning/Agilities Cardio Day
- Dynamic Stretch
- 8 50 yard sprints walk back to start between reps and repeat
- 4 50 yard backward run walk back to start between reps and repeat
- Static Stretch
Friday May 22nd
Pre-Workout
- Plyo Boxes, 3 x 10 Front, 3 x 10 side, 4 x 10 alternate feet
Workout
- Front Squat wu-12-10-10-8
- Seated Military Press wu-10-10-8-8
- Step Ups 10-10-10-10
- Glute Ham Machine 3 x 12
- Shoulder Super Set 3 x 10
- Lat Pull Down 3x8
- Calf Raises 3 x 10
- Hammer Curls 3 x 10
- Full Sit Ups, Ball Abs 3 x 15, Bicycle Abs 3 x 25
Conditioning/Agilities Plyometric and Agility Day
- Dynamic Stretch
- Line Hops – 2 feet over and back 3 x 20 sec., 2 feet over and back sideways 3 x 20 sec., 1 foot over and back 3 x 20 sec. each foot, 1 foot over and back sideways 3 x 20 sec.
each foot
- Cone Figure 8 Drill 2 reps, Nebraska Drill 2 reps, Circle Drill 2 reps
- Static Stretch
Monday May 25th
Pre-Workout
- 100 Jumping Jacks, Push Ups 3 x 15, 100 Jumping Jacks, Push Ups 3 x 10
Workout
- Bench Breakdown 100 Reps
- Hang Clean wu-8-8-6-6
- Explosive Close Grip Incline 3 x 10
- Jump Shrugs 3 x 12
- Tricep Kick Backs 3 x 10
- Bench Flies 3 x 12
- Plyo Push Ups 3 x 15
- 3 Part Curls 3x7
- Ball Twists 3 x 40, Hip Raises 3 x 30, Supermans 3 x 30 secs.
Conditioning/Agilities Cardio Day
- Dynamic Stretch
- 1 Mile Run
- 2 Half Gasers
- Static Stretch
Tuesday May 26th
Pre-Workout
- Jump Rope, 2 minutes both feet, 1 minute right foot, 1 minute left foot, 1 minute alternating feet, 2 minutes both feet
Workout
- Squat Breakdown 100 Reps
- Standing Military Press wu-8-8-6-6
- Walking Lunges 10-10-10-10
- Seated Good Mornings 3 x 12
- Bent Over Rows 3 x 10
- Chin Ups 3x8
- Calf Raises 3 x 10
- Side Shoulder Raises 3 x 10
- Bicylce Abs 3 x 30, Ab Bridge 3 x 45 sec., Side Ab Bridge 3 x 45 sec.
Conditioning/Agilities Plymetric and Agility Day
- Dynamic Stretch
- Speed Ladder, 1 foot in each 2 reps., 2 feet in each 3 reps., Ickey Shuffle 2 reps, Crossover Ickey 2 reps.
- Plyo Box work, Box Jumps 2 reps. 20 sec., Static Jumps 2 reps. 20 sec., Alternating Feet 2 reps. 20 sec.
- Static Stretch
Thursday May 28th
Pre-Workout
- Speed Ladder, 4 times (1 foot each), 4 times (2 feet each), Quick Hop 2 times, Tuck Jumps 2 times, Sideways 2 times ( 1 foot each), Sideways 2 times (2 feet each)
Workout
- Incline Bench Press wu-8-8-6-6
- Hang Clean wu-8-8-6-6
- Dumbell Bench Press 3 x 10
- Bench Flies 3 x 12
- Power Shrugs 12-10-10-8
- Bench Dips 3 x 12
- Alternating Push Ups 3 x 15
- Incline Curls 3 x 10
- Suit Cases 3 x 20, Ball Twists 3 x 40, 3 Level Toe Touch (90 degrees, 45 degrees, and 6 inches)
Conditioning/Agilities Cardio Day
- Dynamic Stretch
- 2 Mile Run
- Static Stretch
Friday May 29th
Pre-Workout
- Dynamic Stretch, Body Weight Squats 3 x 25, Jump Lunges 3 x 10
Workout
- Front Squat wu-10-10-8-8
- Combos 4 x 10
- Step Ups 10-10-10-10
- Lat Pulls 3 x 12
- Bent Over Rows 3 x 10
- Front Barbell Raises 3x8
- Calf Raises 3 x 10
- Plyo Squats 3 x 10
- Ball Abs 3 x 15, Crunches 3 x 40, Hip Raises 3 x 25
Conditioning/Agilities Plyometric and Agility Day
- Dynamic Stretch
- Pro Agility 3 reps., M Drill 2 reps., Hoop Drill 2 reps.
- Split Squat Jump 2 x 12 reps., Tuck Jumps 2 x 12 reps., 2 Suicides across Football Field
- Static Stretch
Monday June 1st
Pre-Workout
- 100 Jumping Jacks, Push Ups 3 x 15, 100 Jumping Jacks, Push Ups 3 x 10
Workout
- Bench Press Death Set
- Hang Clean wu-7-7-5-5
- Incline Dumbell Bench Press 3 x 10
- Jumps Shrugs 3 x 12
- Nose Breakers 12-10-10-8
- Deep Push Ups 3 x max
- Side Shoulder Raises 3 x 12
- Hammer Curls 3 x 10
- Ball Twists 3 x 40, Hip Raises 3 x 30, Supermans 3 x 30 secs.
Conditioning/Agilities Cardio Day
- Dynamic Stretch
- 2 sets of 4 reps 110 yard sprint (30 sec. rest between reps) (2 minute break between sets)
- 4 40 yard sprints walk back to start and begin next rep
- Static Stretch
Tuesday June 2nd
Pre-Workout
- Plyo Boxes, 3 x 10 Front, 3 x 10 side, 4 x 10 alternate feet
Workout
- Squat Death Set
- Seated Military Press wu-8-8-6-6
- Walking Lunges 10-10-10-10
- Straight Leg Dead Lift 3 x 12
- Upright Row 3 x 10
- Bench Back Flies 3x8
- Calf Raises 3 x 10
- Power Curls 10-10-8-8
- Full Sit Ups, Ball Abs 3 x 15, Bicycle Abs 3 x 25
Conditioning/Agilities Plyometric and Agility Day
- Dynamic Stretch
- Speed Ladder, Skiers 2 reps., Lateral Hops 2 reps., Bunny Hops 2 reps., LB Shuffle 2 reps.
- Line Hops – 2 feet over and back 3 x 20 sec., 2 feet over and back sideways 3 x 20 sec., 1 foot over and back 3 x 20 sec. each foot, 1 foot over and back sideways 3 x 20 sec.
each foot
- Static Stretch
Thursday June 4th
Pre-Workout
- Jump Rope, 2 minutes both feet, 1 minute right foot, 1 minute left foot, 1 minute alternating feet, 2 minutes both feet
Workout
- Close Grip Incline Bench Press wu-7-7-5-5
- Hang Clean wu-7-7-5-5
- Plyo Push Ups 3 x 15
- Power Shrugs 12-10-8-8
- Bench Dips 12-10-10-8
- Dumbell Bench Press 3 x 12
- Shoulder Super Set 3 x 12
- Plate Carries 3 laps around gym or weight room (45lb plates)
- Ball Twists 3 x 40, Hip Raises 3 x 30, Supermans 3 x 30 secs.
Conditioning/Agilities Cardio Day
- Dynamic Stretch
- 6 40 yard sprints
- 6 20 yard sprints
- 2 backward 20 yard sprints
- Static Stretch
Friday June 5th
Pre-Workout
- Dynamic Stretch, Body Weight Squats 3 x 25, Jump Lunges 3 x 10
Workout
- Squat wu-6-6-5-5
- Standing Military Press wu-8-8-6-6
- Dumbell Overhead Lunges 10-10-10-10
- Seated Good Mornings 3 x 12
- 3 Part Curls 3x7
- Bench Back Flies 3x8
- Calf Raises 3 x 10
- Power Curls 10-10-8-8
- Full Sit Ups, Ball Abs 3 x 15, Bicycle Abs 3 x 25
Conditioning/Agilities Plymetric and Agility Day
- Dynamic Stretch
- Cone Square Drill 2 reps., L Drill 2 reps., N Drill 2 reps.
- Tuck Jumps 2 x 15 reps., Squat Jumps 2 x 15 reps., Split Squat Jumps 2 x 15 reps.
- Static Stretch
Monday June 8th
Pre-Workout
- Speed Ladder, 4 times (1 foot each), 4 times (2 feet each), Quick Hop 2 times, Tuck Jumps 2 times, Sideways 2 times ( 1 foot each), Sideways 2 times (2 feet each)
Workout
- Bench Press wu-6-6-4-4
- Hang Clean wu-6-6-4-4
- Explosive Close Grip Incline 3 x 12
- Jump Shrugs 4 x 12
- Tricep Extensions 3 x 12
- Front Barbell Shoulder Raise 3 x 10
- Deep Push Ups 3 x max
- Bench Dips 3 x max
- Suit Cases 3 x 20, Ball Twists 3 x 40, 3 Level Toe Touch (90 degrees, 45 degrees, and 6 inches)
Conditioning/Agilities Cardio Day
- Dynamic Stretch
- 2 Full Gasers 30 sec. rest between
- 2 Half Gasers 30 sec. rest between
- Static Stretch
Tuesday June 9th
Pre-Workout
- Plyo Boxes, 3 x 10 Front, 3 x 10 side, 4 x 10 alternate feet
Workout
- Front Squat wu-6-6-5-5
- Combos 4 x 10
- Step Ups 10-10-10-10
- Glute Ham Machine 3 x 12
- Plyo Squats 3 x 10
- Straight Leg Deadlift 3x8
- Shoulder Super Set 3 x 10
- Incline Curls 10-10-8-8
- Ball Abs 3 x 15, Crunches 3 x 40, Hip Raises 3 x 25
Conditioning/Agilities Plyometric and Agility Day
- Dynamic Stretch
- Pro Agility 2 reps., M Drill 2 reps., Hoop Drill 2 reps.
- Split Squat Jump 2 x 12 reps., Tuck Jumps 2 x 12 reps., Squat Jumps 2 x 12 reps.
- Static Stretch
Thursday June 11th
Pre-Workout
- 100 Jumping Jacks, Push Ups 3 x 15, 100 Jumping Jacks, Push Ups 3 x 10
Workout
- Bench Press wu-5-5-3-3
- Hang Clean wu-4-4-2-2
- Dumbell Incline Press 3 x 12
- Power Shrugs 12-12-10-8-8
- Up Right Row 3 x 12
- Plyo Push Ups 3 x 15
- Pull Overs 3 x 10
- Bench Dips 3 x max
- Ball Abs 3 x 15, Crunches 3 x 40, Hip Raises 3 x 25
Conditioning/Agilities Cardio Day
- Dynamic Stretch
- 6 60 yard sprints 1 minute between reps
- 6 30 yard sprints 45 sec. between reps
- Static Stretch
Friday June 12th
Pre-Workout
- Speed Ladder, 4 times (1 foot each), 4 times (2 feet each), Quick Hop 2 times, Tuck Jumps 2 times, Sideways 2 times ( 1 foot each), Sideways 2 times (2 feet each)
Workout
- Squat wu-4-4-3-3
- Seated Military Press wu-6-6-5-5
- Dumbell Overhead Lunge 10-10-8-8
- Seated Good Mornings 3 x 12
- Calf Raises 3 x 10
- Lat Pull Downs 3x8
- Power Curl 10-10-8-6
- Hammer Curls 10-10-8-8
- Bicylce Abs 3 x 30, Ab Bridge 3 x 45 sec., Side Ab Bridge 3 x 45 sec.
Conditioning/Agilities Plyometric and Agility Day
- Dynamic Stretch
- Cone Square Drill 2 reps., L Drill 2 reps., N Drill 2 reps.
- Tuck Jumps 2 x 15 reps., Squat Jumps 2 x 15 reps., Split Squat Jumps 2 x 15 reps.
- Static Stretch
Monday June 15th
Pre-Workout
- Jump Rope, 2 minutes both feet, 1 minute right foot, 1 minute left foot, 1 minute alternating feet, 2 minutes both feet
Workout
- Close Grip Incline Bench Press wu-5-5-3-3
- Hang Clean wu-4-4-2-2
- Dumbell Bench 3 x 12
- Alternating Push Ups 3 x 12
- Jump Shrugs 3 x 12
- Front Barbell Raises 3 x 10
- Bench Flies 3 x 10
- Nose Breakers 3 x 12
- Full Sit Ups, Ball Abs 3 x 15, Bicycle Abs 3 x 25
Conditioning/Agilities Cardio Day
- Dynamic Stretch
- 2 mile Run
- Static Stretch
Tuesday June 16th
Pre-Workout
- Dynamic Stretch, Body Weight Squats 3 x 25, Jump Lunges 3 x 10
Workout
- Squat wu-4-4-2-2
- Standing Military Press wu-10-10-6-6
- Plyo Squats 3 x 12
- Glue Ham Machine 3 x 12
- Bent Over Rows 3 x 10
- Incline Curls 3x8
- Pull Ups 3 x max
- Combos 3 x 12
- Bicylce Abs 3 x 30, Ab Bridge 3 x 45 sec., Side Ab Bridge 3 x 45 sec.
Conditioning/Agilities Plyometric and Agility Day
- Dynamic Stretch
- Speed Ladder, Skiers 2 reps., Lateral Hops 2 reps., Bunny Hops 2 reps., LB Shuffle 2 reps.
- Line Hops – 2 feet over and back 3 x 20 sec., 2 feet over and back sideways 3 x 20 sec., 1 foot over and back 3 x 20 sec. each foot, 1 foot over and back sideways 3 x 20 sec.
each foot
- Static Stretch
Thursday June 18th
Pre-Workout
- Speed Ladder, 4 times (1 foot each), 4 times (2 feet each), Quick Hop 2 times, Tuck Jumps 2 times, Sideways 2 times ( 1 foot each), Sideways 2 times (2 feet each)
Workout
- Bench Press wu-4-4-2-2
- Hang Clean wu-5-4-3-2
- Explosive Close Grip Incline 3 x 12
- Power Shrugs 10-10-8-6
- Bench Dips 3 x 12
- Shoulder Super Set 3 x 10
- Straight Bar Curl 3 x 10
- Nose Breakers 3 x 12
- Ball Twists 3 x 40, Hip Raises 3 x 30, Supermans 3 x 30 secs.
Conditioning/Agilities Cardio Day
- Dynamic Stretch
- 2 Full gasers 45 sec. break between
- 6 40 yard sprints 1 minute between reps
- Static Stretch
Friday June 19th
Pre-Workout
- Plyo Boxes, 3 x 10 Front, 3 x 10 side, 4 x 10 alternate feet
Workout
- Front Squat wu-6-6-4-4
- Seated Military wu-8-8-4-4
- Step Ups 3 x 12
- Straight Leg Dead lift 3 x 12
- Lat Pull Down 3 x 10
- Up Right Row 3x8
- Walking Lunges 3 x 10
- Power Curls 12-12-10-10
- Bicylce Abs 3 x 30, Ab Bridge 3 x 45 sec., Side Ab Bridge 3 x 45 sec.
Conditioning/Agilities Plyometric and Agility Day
- Dynamic Stretch
- Pro Agility 3 reps., M Drill 3 reps., Hoop Drill 3 reps.
- Split Squat Jump 2 x 12 reps., Tuck Jumps 2 x 12 reps., Squat Jumps 2 x 12 reps.
- Static Stretch
Monday June 22nd
Pre-Workout
- Jump Rope, 2 minutes both feet, 1 minute right foot, 1 minute left foot, 1 minute alternating feet, 2 minutes both feet
Workout
- Close Grip Bench Press wu-5-5-3-3
- Hang Clean wu-3-2-2-1
- Incline Bench Press 8-8-6-6
- Jump Shrugs 4 x 12
- Alternations Push Ups 3 x 12
- Tricep Extensions 3 x 10
- Plyo Push Ups 3 x 15
- Nose Breakers 3 x 12
- Ball Abs 3 x 15, Crunches 3 x 40, Hip Raises 3 x 25
Conditioning/Agilities Cardio Day
- Dynamic Stretch
- 6 110 sprints 45 sec. between reps
- 6 50 yard sprints 35 sec. between reps
- Static Stretch
Tuesday June 23rd
Pre-Workout
- Plyo Boxes, 3 x 10 Front, 3 x 10 side, 4 x 10 alternate feet
Workout
- Squat wu-5-4-3-2
- Combos 4 x 12
- Overhead Dumbell Lunges 3 x 10
- Glute Ham Machine 3 x 12
- Calf Raises 3 x 10
- Pull Ups 3 x max
- Hammer Curls 3 x 10
- Side Shoulder Raises 12-12-10-10
- Full Sit Ups, Ball Abs 3 x 15, Bicycle Abs 3 x 25
Conditioning/Agilities Plymetric and Agility Day
- Dynamic Stretch
- Speed Ladder, Skiers 4 reps., Lateral Hops 4 reps., Bunny Hops 4 reps., LB Shuffle 4 reps.
- Line Hops – 2 feet over and back 3 x 20 sec., 2 feet over and back sideways 3 x 20 sec., 1 foot over and back 3 x 20 sec. each foot, 1 foot over and back sideways 3 x 20 sec.
each foot
- Static Stretch
Thursday June 25th
Pre-Workout
- 100 Jumping Jacks, Push Ups 3 x 15, 100 Jumping Jacks, Push Ups 3 x 10
Workout
- Bench Press wu-3-3-2-1
- Hang Clean wu-6-6-3-3
- Explosive Incline Bench 3 x 12
- Power Shrugs 4 x 12
- Deep Push Ups 3 x 12
- Bench Dips 3 x 10
- Bench Flies 3 x 15
- 3 Part Curls 3x7
- Ball Twists 3 x 40, Hip Raises 3 x 30, Supermans 3 x 30 secs.
Conditioning/Agilities Cardio Day
- Dynamic Stretch
- Bleacher Run Sprint Every Step 10 times up slow walk down
- Lunge Walk Up Bleacher 8 times
- Static Stretch
Friday June 26th
Pre-Workout
- Dynamic Stretch, Body Weight Squats 3 x 25, Jump Lunges 3 x 10
Workout
- Squat wu-4-4-2-2
- Standing Military Press 10-10-8-8
- Plyo Squats 3 x 10
- Seated Good Mornings 3 x 12
- Shoulder Super Set 3 x 10
- Lat Pulls 3 x 12
- Bent Over Row 3 x 10
- Power Curls 12-12-10-10
- Ball Abs 3 x 15, Crunches 3 x 40, Hip Raises 3 x 25
Conditioning/Agilities Plymetric and Agility Day
- Dynamic Stretch
- Pro Agility 3 reps., M Drill 3 reps., Hoop Drill 3 reps.
- Split Squat Jump 2 x 12 reps., Tuck Jumps 2 x 12 reps., Squat Jumps 2 x 12 reps.
- Static Stretch
Monday June 29th - Sunday July 5th OFF
- Get in at least 30 minutes of cardio in a day over the break
- Do pushups and ab work everyday
Monday July 6th
Max Bench, Squat
- One Rep maxes, wear a belt and use straps when needed
- Report your maxes to Coach Zyglocke at 202-253-5673
Tuesday July 7th
Max Clean
Thursday July 9th
Pre-Workout
- Jump Rope, 2 minutes both feet, 1 minute right foot, 1 minute left foot, 1 minute alternating feet, 2 minutes both feet
Workout
- Bench Press Death Set
- Hang Clean wu-10-10-8-8
- Dumbell Incline Press 3 x 12
- Jump Shrugs 4 x 12
- Bench Flies 3 x 12
- Bench Dips 3 x 10
- Front Barbell Raises 3 x 12
- Plyo Push Ups 3 x 15
- Ball Twists 3 x 40, Hip Raises 3 x 30, Supermans 3 x 30 secs.
Conditioning/Agilities Cardio Day
- Dynamic Stretch
- 1 Mile Run
- 8 40 yard sprints 45 sec. rest between reps.
- Static Stretch
Friday July 10th
Pre-Workout
- Plyo Boxes, 3 x 10 Front, 3 x 10 side, 4 x 10 alternate feet
Workout
- Squat Breakdown 100 reps
- Seated Military Press 10-10-8-8
- Combos 3 x 10
- Straight Leg Deadlift 3 x 12
- Shoulder Super Set 3 x 10
- Chin Ups 3 x 12
- Back Bench Flies 3 x 10
- Power Curls 12-12-10-10
- Ball Abs 3 x 15, Crunches 3 x 40, Hip Raises 3 x 25
Conditioning/Agilities Plymetric and Agility Day
- Dynamic Stretch
- Speed Ladder, Skiers 4 reps., Lateral Hops 4 reps., Bunny Hops 2 reps., LB Shuffle 2 reps.
- Line Hops – 2 feet over and back 3 x 20 sec., 2 feet over and back sideways 3 x 20 sec., 1 foot over and back 3 x 20 sec. each foot, 1 foot over and back sideways 3 x 20 sec.
each foot
- Static Stretch
Monday July 13th
Pre-Workout
- 100 Jumping Jacks, Push Ups 3 x 15, 100 Jumping Jacks, Push Ups 3 x 10
Workout
- Bench Press wu-10-10-8-8
- Hang Clean wu-8-8-6-6
- Explosive Close Grip Incline 3 x 12
- Power Shrugs 12-12-10-10
- Alternating Push Ups 3 x 12
- Bench Dips 3 x 10
- Up Right Rows 3 x 12
- Lat Pull Down 3 x 15
- Full Sit Ups, Ball Abs 3 x 15, Bicycle Abs 3 x 25
Conditioning/Agilities Cardio Day
- Dynamic Stretch
- 3 Full Gasers 45 sec. between reps
- 3 Half Gasers 1 minute between reps
- Static Stretch
Tuesday July 14th
Pre-Workout
- Dynamic Stretch, Body Weight Squats 3 x 25, Jump Lunges 3 x 10
Workout
- Squat wu-10-10-8-8
- Over Head Dumbell Press 10-10-8-8
- Over Head Dumbell Lunges 3 x 10
- Step Ups 3 x 12
- Bent Over Rows 3 x 10
- Power Curls 12-10-8-8
- Glute Ham Machine 3 x 15
- Calf Raises 3 x 15
- Bicylce Abs 3 x 30, Ab Bridge 3 x 45 sec., Side Ab Bridge 3 x 45 sec.
Conditioning/Agilities Plymetric and Agility Day
- Dynamic Stretch
- Dynamic Stretch
- Speed Ladder, 1 foot in each 2 reps., 2 feet in each 3 reps., Ickey Shuffle 2 reps, Crossover Ickey 2 reps.
- Plyo Box work, Box Jumps 3 reps. 20 sec., Static Jumps 3 reps. 20 sec., Alternating Feet 3 reps. 20 sec.
- Static Stretch
Thursday July 16th
Pre-Workout
- Speed Ladder, 4 times (1 foot each), 4 times (2 feet each), Quick Hop 2 times, Tuck Jumps 2 times, Sideways 2 times ( 1 foot each), Sideways 2 times (2 feet each)
Workout
- Bench Press Breakdown 100 Reps
- Hang Clean wu-10-10-6-6
- Dumbell Incline Press 3 x 12
- Jump Shrugs 12-12-10-10
- Shoulder Super Set 3 x 12
- Deep Push Ups 3 x 10
- Tricep Extensions 3 x 12
- Chin Ups 3 x max
- Ball Twists 3 x 40, Hip Raises 3 x 30, Supermans 3 x 30 secs.
Conditioning/Agilities Cardio Day
- Dynamic Stretch
- 8 110 yard sprints 1 minute between reps
- 8 20 yard sprints 35 sec. between reps
- Static Stretch
Friday July 17th
Pre-Workout
- Jump Rope, 2 minutes both feet, 1 minute right foot, 1 minute left foot, 1 minute alternating feet, 2 minutes both feet
Workout
- Squat Death Set
- Combos 4 x 12
- Plyo Squats 3 x 10
- Step Ups 3 x 12
- Seated Good Mornings 3 x 10
- 3 Parts Curls 3x7
- Lat Pull Downs 3 x 10
- Up Right Rows 3 x 12
- Ball Abs 3 x 15, Crunches 3 x 40, Hip Raises 3 x 25
Conditioning/Agilities Plyometric and Agility Day
- Dynamic Stretch
- Pro Agility 3 reps., M Drill 3 reps., Hoop Drill 3 reps.
- Split Squat Jump 2 x 12 reps., Tuck Jumps 2 x 12 reps., Squat Jumps 2 x 12 reps.
- Static Stretch
Monday July 20th
Pre-Workout
- Speed Ladder, 4 times (1 foot each), 4 times (2 feet each), Quick Hop 2 times, Tuck Jumps 2 times, Sideways 2 times ( 1 foot each), Sideways 2 times (2 feet each)
Workout
- Bench Press wu-6-6-4-4
- Hang Clean wu-6-6-4-4
- Explosive Close Grip Incline 3 x 12
- Jump Shrugs 4 x 12
- Tricep Extensions 3 x 12
- Front Barbell Shoulder Raise 3 x 10
- Deep Push Ups 3 x max
- Bench Dips 3 x max
- Suit Cases 3 x 20, Ball Twists 3 x 40, 3 Level Toe Touch (90 degrees, 45 degrees, and 6 inches)
Conditioning/Agilities Cardio Day
- Dynamic Stretch
- 2 Mile Run
- Static Stretch
Tuesday July 21st
Pre-Workout
- Plyo Boxes, 3 x 10 Front, 3 x 10 side, 4 x 10 alternate feet
Workout
- Front Squat wu-6-6-5-5
- Combos 4 x 10
- Step Ups 10-10-10-10
- Glute Ham Machine 3 x 12
- Plyo Squats 3 x 10
- Straight Leg Deadlift 3x8
- Shoulder Super Set 3 x 10
- Incline Curls 10-10-8-8
- Ball Abs 3 x 15, Crunches 3 x 40, Hip Raises 3 x 25
Conditioning/Agilities Plyometric and Agility Day
- Dynamic Stretch
- Cone Square Drill 3 reps., L Drill 3 reps., N Drill 3 reps.
- Tuck Jumps 3 x 15 reps., Squat Jumps 3 x 15 reps., Split Squat Jumps 2 x 15 reps.
- Static Stretch
Thursday July 23rd
Pre-Workout
- 100 Jumping Jacks, Push Ups 3 x 15, 100 Jumping Jacks, Push Ups 3 x 10
Workout
- Bench Press wu-5-5-3-3
- Hang Clean wu-4-4-2-2
- Dumbell Incline Press 3 x 12
- Power Shrugs 12-12-10-8-8
- Up Right Row 3 x 12
- Plyo Push Ups 3 x 15
- Pull Overs 3 x 10
- Bench Dips 3 x max
- Ball Abs 3 x 15, Crunches 3 x 40, Hip Raises 3 x 25
Conditioning/Agilities Cardio Day
- Dynamic Stretch
- 4 Cross Field Suicides 1 minute rest between reps
- 4 20 yard sprints 30 sec. rest between reps
- Static Stretch
Friday July 24th
Pre-Workout
- Speed Ladder, 4 times (1 foot each), 4 times (2 feet each), Quick Hop 2 times, Tuck Jumps 2 times, Sideways 2 times ( 1 foot each), Sideways 2 times (2 feet each)
Workout
- Squat wu-4-4-3-3
- Seated Military Press wu-6-6-5-5
- Dumbell Overhead Lunge 10-10-8-8
- Seated Good Mornings 3 x 12
- Calf Raises 3 x 10
- Lat Pull Downs 3x8
- Power Curl 10-10-8-6
- Hammer Curls 10-10-8-8
- Bicylce Abs 3 x 30, Ab Bridge 3 x 45 sec., Side Ab Bridge 3 x 45 sec.
Conditioning/Agilities Plymetric and Agility Day
- Dynamic Stretch
- Speed Ladder, 1 foot in each 4 reps., 2 feet in each 4 reps., Ickey Shuffle 4 reps, Crossover Ickey 4 reps.
- Plyo Box work, Box Jumps 2 reps. 20 sec., Static Jumps 2 reps. 20 sec., Alternating Feet 2 reps. 20 sec.
- Static Stretch
Monday July 27th
Pre-Workout
- Jump Rope, 2 minutes both feet, 1 minute right foot, 1 minute left foot, 1 minute alternating feet, 2 minutes both feet
Workout
- Close Grip Incline Bench Press wu-5-5-3-3
- Hang Clean wu-4-4-2-2
- Dumbell Bench 3 x 12
- Alternating Push Ups 3 x 12
- Jump Shrugs 3 x 12
- Front Barbell Raises 3 x 10
- Bench Flies 3 x 10
- Nose Breakers 3 x 12
- Full Sit Ups, Ball Abs 3 x 15, Bicycle Abs 3 x 25
Conditioning/Agilities Cardio Day
- Dynamic Stretch
- 4 Full gasers 1 minute break between reps
- Static Stretch
Tuesday July 28th
Pre-Workout
- Dynamic Stretch, Body Weight Squats 3 x 25, Jump Lunges 3 x 10
Workout
- Squat wu-4-4-2-2
- Standing Military Press wu-10-10-6-6
- Plyo Squats 3 x 12
- Glue Ham Machine 3 x 12
- Bent Over Rows 3 x 10
- Incline Curls 3x8
- Pull Ups 3 x max
- Combos 3 x 12
- Bicylce Abs 3 x 30, Ab Bridge 3 x 45 sec., Side Ab Bridge 3 x 45 sec.
Conditioning/Agilities Plymetric and Agility Day
- Dymanic Stretch
- Bleacher Run 5 reps 1 foot each step
- Bleacher Run 5 reps Every other Step
- Static Stretch
Thursday July 30th
Pre-Workout
- Speed Ladder, 4 times (1 foot each), 4 times (2 feet each), Quick Hop 2 times, Tuck Jumps 2 times, Sideways 2 times ( 1 foot each), Sideways 2 times (2 feet each)
Workout
- Bench Press wu-4-4-2-2
- Hang Clean wu-5-4-3-2
- Explosive Close Grip Incline 3 x 12
- Power Shrugs 10-10-8-6
- Bench Dips 3 x 12
- Shoulder Super Set 3 x 10
- Straight Bar Curl 3 x 10
- Nose Breakers 3 x 12
- Ball Twists 3 x 40, Hip Raises 3 x 30, Supermans 3 x 30 secs.
Conditioning/Agilities Cardio Day
- Dynamic Stretch
- 4 20 yard sprints 30 sec. rest between reps
- 4 40 yard sprints 45 sec. between reps
- 4 60 yard sprints 1 minute between reps
- 4 20 yard sprints 45 sec. between reps
- Static Stretch
Friday July 31st
Pre-Workout
- Plyo Boxes, 3 x 10 Front, 3 x 10 side, 4 x 10 alternate feet
Workout
- Front Squat wu-6-6-4-4
- Seated Military wu-8-8-4-4
- Step Ups 3 x 12
- Straight Leg Dead lift 3 x 12
- Lat Pull Down 3 x 10
- Up Right Row 3x8
- Walking Lunges 3 x 10
- Power Curls 12-12-10-10
- Bicylce Abs 3 x 30, Ab Bridge 3 x 45 sec., Side Ab Bridge 3 x 45 sec.
Conditioning/Agilities Plyometric and Agility Day
- Dynamic Stretch
- Pro Agility 3 reps., M Drill 3 reps., Hoop Drill 3 reps.
- Split Squat Jump 2 x 12 reps., Tuck Jumps 2 x 12 reps., Squat Jumps 2 x 12 reps.
- Static Stretch
Monday August 3rd
Pre-Workout
- Jump Rope, 2 minutes both feet, 1 minute right foot, 1 minute left foot, 1 minute alternating feet, 2 minutes both feet
Workout
- Close Grip Bench Press wu-5-5-3-3
- Hang Clean wu-3-2-2-1
- Incline Bench Press 8-8-6-6
- Jump Shrugs 4 x 12
- Alternations Push Ups 3 x 12
- Tricep Extensions 3 x 10
- Plyo Push Ups 3 x 15
- Nose Breakers 3 x 12
- Ball Abs 3 x 15, Crunches 3 x 40, Hip Raises 3 x 25
Conditioning/Agilities Cardio Day
- Dynamic Stretch
- 4 Gasers (Conditioning Test Times)
- Static Stretch
Tuesday August 4th
Pre-Workout
- Plyo Boxes, 3 x 10 Front, 3 x 10 side, 4 x 10 alternate feet
Workout
- Squat wu-5-4-3-2
- Combos 4 x 12
- Overhead Dumbell Lunges 3 x 10
- Glute Ham Machine 3 x 12
- Calf Raises 3 x 10
- Pull Ups 3 x max
- Hammer Curls 3 x 10
- Side Shoulder Raises 12-12-10-10
- Full Sit Ups, Ball Abs 3 x 15, Bicycle Abs 3 x 25
Conditioning/Agilities Plymetric and Agility Day
- Dymanic Stretch
- Bleacher Run 5 reps 1 foot each step
- Bleacher Run 5 reps Every other Step
- Static Stretch
Thursday August 6th
Pre-Workout
- 100 Jumping Jacks, Push Ups 3 x 15, 100 Jumping Jacks, Push Ups 3 x 10
Workout
- Bench Press wu-3-3-2-1
- Hang Clean wu-6-6-3-3
- Explosive Incline Bench 3 x 12
- Power Shrugs 4 x 12
- Deep Push Ups 3 x 12
- Bench Dips 3 x 10
- Bench Flies 3 x 15
- 3 Part Curls 3x7
- Ball Twists 3 x 40, Hip Raises 3 x 30, Supermans 3 x 30 secs.
Conditioning/Agilities Cardio Day
- Dynamic Stretch
- 4 Gasers (Conditioning Test Times)
- Static Stretch
Friday August 7th
Pre-Workout
- Dynamic Stretch, Body Weight Squats 3 x 25, Jump Lunges 3 x 10
Workout
- Squat wu-4-4-2-2
- Standing Military Press 10-10-8-8
- Plyo Squats 3 x 10
- Seated Good Mornings 3 x 12
- Shoulder Super Set 3 x 10
- Lat Pulls 3 x 12
- Bent Over Row 3 x 10
- Power Curls 12-12-10-10
- Ball Abs 3 x 15, Crunches 3 x 40, Hip Raises 3 x 25
Conditioning/Agilities Plyometric and Agility Day
- Dymanic Stretch
- Bleacher Run 5 reps 1 foot each step
- Bleacher Run 5 reps Every other Step
- Static Stretch
We will max again when we report to camp.
