2.23.10
OHS 3x12
Bench press - Heavy triple; 90%x3x2
Snatch Balance - 8x2 - 1 min rest b/t sets
Step ups - 3x10 ea. leg
pull-ups - 4x10- add weight if necessary
P.C. movement - 4x12
2.19.10
Dots and Clean Drills
Box Squat - Heavy Double: 90%x2x2
Paused Plyo Push-ups - 10x2 - 3 second pause 1" off the floor
Push Press - 4x6
Lunge walk w/ 1 dumbell overhead - 4x20 steps
Posterior Chain Movement - 4x8
1.26.10
OHS 3x10
Floor Press - 3RM, 90%x3
Power Shrug - 8x2
Step ups - 4x8
pull-ups
Back extension med ball toss
1.21.10
Dot drill x 2
OHS 3x5
Power Clean - 1 RM; 90%x1x2
Speed Squat with bands - 8x2 - 60 sec rest b/t
Oscillating bench- 3x10
1 arm push press - 4x6
Reverse Hyper - 3x10
1.19.10
Jump Rope x 100x2
Bench Press - 3 RM; 90%x3
Clean High Pull to the eyes - 8x2
Front Squat - 4x8
Pull-ups - 40 reps
Back Ext medball toss - 4x10
1.12.10
Seated Box jump - 10 reps
OHS 3x10
Squat with bands - 10x3
Reverse Hyper - 3x12
Press - 1RM - 85%x3x3
Pull-ups - 3 x max
2010 training begins
10.21.09
OHS 3x12
Clap Push ups - 8x3
Hang Clean 5x2
Press 3x5
10.14.09
OHS 3x12
Box jump - 10 reps
Squat 3x3
Bench 3x3
Horizontal rows 3x8
10.7.09
OHS 3x12
Clap-push-up
Squat - warm up to heavy single; 90%x1
Push press - 5x5
Pull-ups - 3 x max reps
10.5.09
OHS 3x12
Seated box jump x 10
Bench - Heavy triple; 90%x3x2
Power Clean - 5x1
Dips - 3 x max reps
9.30.09
OHS 3x10
Clap push-ups - 10 x 3 - 45 seconds rest between sets
Jump squat - 3x3
Deadlift - 3x3
Push press - 3x3
9.28.09
Box drop and jump x 10
Squat - 4x5
Bench - Heavy Single; 90%x1
Horizontal pull-ups - 3 x max reps
September 14 - 25
Workout 1
OHS 3x10
Seated Box Jump - 10 reps
Squat - Heavy Triple; 90%x3x2
Bench - Heavy Double; 90%x2x2
Pull-ups - 2 x max reps
Workout 2
OHS 3x10
Clap push ups - 7x3 - 60 sec rest between sets
Hang Power Clean - Heavy Single; 90%x1
Press - 4x5
Dips - 2 x max reps
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8/31/09
OHS 3x5
Squat - Heavy single; 90%x1x3
Press - 4x5
8/28/09
OHS 3x5
Bench - Heavy single; 90%x1x3
Jump Squat - 3x5
8/25/09
OHS - 3x5
Squat - Work up to 3RM; 90%x3x3
Speed Bench - 85%x3x6 - 60 sec rest between sets
Step-ups, Straight Leg Deadlift, Back Extension, or Reverse Hyper - 3x8
Pull-ups and Dips - 2 sets each, max reps
_________________________________________________________________________________
In-Season
_______________________________________________________________________
Summer 2009 Testing Results
_______________________________________________________________________
Thursday 8/20/09
Warm up drills
Broad Jump Test
Bench Press - 1 rep max
Deadlift - 1 rep max
Tuesday 8/18/09
Warm up drills
Clean - 1 rep max
Vertical Jump test
Super Leg drive - 10x1
Monday 8/17/09
Warm up drills
Vertical Jump test
Squat - 1 rep max
Press - 1 rep max
Pull-ups and Dips
________________________________________________________________________
Thursday 8/13/09
Warm up drills
OHS 4x5
Squat - work up to old 1RM; 90%x 1x3
Bench with Bands - 6x2 (50% bands, 50% iron)
Pull-ups - 3 sets of max reps
Clap push ups - 5x3 - 30 sec rest between sets
Prowler - 7 x 1, each length as quickly as possible, full rest between sets
Tuesday 8/11/09
Warm up drills and box drops x 10
OHS 4x5
Power Clean 7x1
Bench 5 rep max, 90%x5
5 rounds, as quickly as possible
135 pound Push press x 3
Burpees x 6
53 pound KB swing x 9
Monday 8/10/09
Warm up drills and seated box jumps x 12
OHS 4x5
Deadlift - 5 rep max, 90%x5
Press - 7x2
95 pound Thrusters and Pull-ups - 12-9-6 rep rounds
Super Leg Drive - 8x1
Sprints - 2x100 yds, 2x75 yds, 2x50 yds, 2x25 yds - 45 sec rest betweens sprints
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8/6/09
Warm up drills and weighted box jumps
OHS 4x5
Squat with bands - 6x2 (75% bands, 25% iron)
Bench with bands - 6x2 (75% bands, 25% iron)
Kettle bell swings and pull-ups - 15-12-9 rep rounds
3 attempts, each for time of:
Super Leg Drive x 3
Prowler x 1 Length
Burpees x 10
8/4/09
Warm up drills and box drop-to-sprint
OHS 4x5
Clean - 5-5-3-3-1-1-1
Bench press - 5 rep max; 90%x5x1
Wall ball - 2x25
Prowler - 5 x max distance
8/3/09
Warm up drills and seated box jumps
Box Squat - Heavy double; 90%x2x3
Press - 6x2
5 rounds - rest 3 min - 5 rounds of:
5 pull-ups
7 push-ups
9 sit-ups
Super Leg Drive - 10x2
_________________________________________________________________
7/30/09
Warm up on your own
OHS 4x5
Squat with Bands - 3x3 (75% bands, 25% iron)
Bench with Bands - 3x3 (75% bands, 25% iron)
7/29/09 (4:30-5:20)
Warm up on your own
OHS 4x5
Deadlift - 10-7-5-5-3-3-3
Push Press - 5x3
7/28/09 (Weightroom at 4:30)
Warm up on your own
OHS 4x5
Clean - Heavy Single; 90%x1
Bench Press - Heavy Single; 90%x1
7/27/09-Mini Camp #2 (Weightroom at 5, on the field at 6)
Warm up drills on your own
OHS 4x5
Box Squat - Heavy Single; 90%x1
Press - Heavy Single; 90%x1
______________________________________________________________________
7/23/09
Warm up drills
OHS 4x5
Squat w/ Bands - 6x2 (50% band, 50% plate) 3 sec. pause at bottom
Bench w/ Bands - 6x2 (50% band, 50% plate) 3 sec. pause at bottom
Pull-ups and Dips - 2 x max reps ea.
4 rounds of:
75 pound Hang Power Snatch x 12
Burpees x 9
Super Leg Drive x 3
Tuesday 7/21/09
Warm up drills and Box Jumps
OHS 4x5
Clean pulls to the eyes - 10x2 (30 sec rest between sets)
Bench Press + Clap push ups - 5 sets of 80%x3+3
Pull-ups and Dips - 30 reps each
Linemen:
10 x 30m sprints
Skill players:
5 rounds for time of:
KB swing x 15
Super Leg Drive x 3
Monday 7/20/09
Warm up drills and Box jumps
OHS 4x5
Trap Bar Deadlift - 5-5-3-3-1-1-1
Press - 1 rep max; 85%x1x5 - 30 sec rest between sets
Pullups and Dips - 30 reps each
Skill players:
5 sets alternating with a partner of
Run 200m
30 Squats
Linemen:
5 sets alternating with a partner of
Prowler push x 2 lengths of the gym
30 Squats
______________________________________________________________________
Thursday 7/16/09 - Skill players at Coatesville for 7 on 7
Linemen
Warm up drills and Box jumps
OHS 4x5
Squat with bands - 6x2 - 3 second pause at bottom (75% band, 25% plate)
Bench with bands - 6x2 - 3 second pause at bottom (75% band, 25% plate)
Thrusters - 3x12
Pull-ups - 30 reps
Super Leg Drive 10x1
Tuesday 7/14/09
Warm up drills and Box jumps
OHS 4x5
Power Clean - 8x1
Bench - 90% x1x7
Super Leg Drive 10x1
8 rounds with full rest between
Push press x 10
Sprint (Line-40 yds, Skill-75 yds)
Monday 7/13/09
Warm up drills and Box Jumps
OHS 4x5
Squat - Heavy Triple; 90%x3x2
Press - Heavy Triple; 90%x3x2
Pull-ups and Dips - 25 reps ea.
3 rounds of: (3 people per group)
Wall Ball x 15 (14 or 20 lbs)
Hang Power Snatch x 15 (18, 45, or 75 lbs)
____________________________________________________________________________
Thursday 7/9/09
Warm up drills and Box Jumps
OHS 4x5
Squat with bands 6x3 (50% bands, 50% plate)
Bench with bands 6x3 (50% bands, 50% plate)
Pull-ups and Dips - 3 x maxs reps each
Prowler push and Farmers walk - 10 reps
Super Leg Drive 6x1
Tuesday 7/7/09
Warm up drills and Box Jumps
OHS - 4x5
Clean - 85%x1x8 (60 sec rest b/t)
Bench - 85%x2x6 (60 sec. rest b/t)
Team workout (4-6 members per team)
Total team reps in 10 min. of:
Push Press x 8 (use barbell, 65, 90, 110, or 135 pounds)
Sprint b-ball court, up and back
Monday 7/6/09
Warm up drills and Box Jumps
Squat - 90%x2x6
Press - 7x1
Pull-ups - 40 reps
5 rounds w/o breaks of:
Deadlift x 10 (use 95, 110, 135, 155, or 185 lbs)
Plank hold x 30 sec.
Super Leg Drive - 8x1
_________________________________________________________________
Thursday 7/2/09
Warm up drills and Box Jumps
Squat with bands - 6x2 (75% band, 25% plates)
Bench with bands - 6x2 (75% band, 25% plates)
21-15-9 rep rounds for time of:
Kettlebell swing
Wall-Ball
Super Leg Drive 10x1
Tuesday 6/30/09
Warm up drills and Box Jumps
Clean - 80% x 1 x 10
Bench - 85% x 2 x 8
Ring, Bar, or Bench Dips - 40 reps
5 rounds, each for time, alternating with a partner:
Skill Players: Linemen:
Run 200m Run 100m
OHS x 15 OHS x 15
Monday 6/29/09
Warm up drills - lots of clean work
Deadlift - Heavy Single; 90%x1x2
Press - 6x2
Pull-ups - 40 reps
Super Leg Drive and Prowler contest
Teams of 4
Team Ave of SLD reps in 45 sec, Multiplied by the number of total reps for prowler push in 10 min.
_________________________________________________________________
Thursday 6/25/09
Warm up: 3 rounds of - Jump Rope x 100, Med Ball Clean x 10
Clean: 1 Rep Max
Wednesday 6/24/09
Make up day for Vertical Jump, Broad Jump, Squat, and Bench Press.
Those with nothing to make up: Press 5x5 and/or OHS 5x5
Tuesday 6/23/09
Warm up: 3 rounds of: Jump Rope x 100, OHS x 10, Push-up x 10
Broad Jump Test: 2 attemps
Bench Press: 1 Rep Max
Monday 6/22/09
Mini Camp #1
Warm up: 3 rounds of: Jump Rope x 100, OHS x 15
Vertical Jump Test: 2 attempts
Squat: 1 Rep Max
__________________________________________________________________________
Thursday 6/18/09
Warm Up Drills
Overspeed eccentric box jump x 15
Squat with bands (2 sec pause at bottom) 6x2; 50% band, 50% plate
Bench with bands (2 sec pause at bottom) 6x2; 50% band, 50% plate
Teams of 4-6, max rounds in 15 min.
Med ball, 65, 90, 110, or 135 lbs.
1 Deadlift
2 Power Cleans
3 Front Squats
4 Presses to Overhead
Bear Crawl foul line-to-foul line.
1 team member works at a time, next person may not begin until the foul line has been crossed by his teammate.
Tuesday 6/16/09
Warm Up Drills
Box Jump and Drop - 10 reps
Clean - Heavy Single; 90% x 1 x 2
Bench - Heavy Single; 90% x 1 x 2
Team Met Con - 5 rounds per team
-Deadlift 10 reps (110, 135, 155, or 185 lbs)
-Plank Hold
-Run (Line 100m, Skill 200m)
Line - Maxx Hitting 10 x 1
Skill - Super Leg Drive 10 x 1
Monday 6/15/09
Warm Up Drills
Box Jump - 15 reps
Squat - Heavy Single; 90% x 1 x 2
Press - Heavy Single; 90% x 1 x 2
Met Con Triplet
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