College Football Strength Conditioning Summer Work Outs Daily
College Football Strength & Conditioning Summer Work Outs
Daily Workout Schedule • • • Monday Warm-up Stretch Dynamic Flexibility Weight Training Functional Training Core Flexibility Plyometics Conditioning Cool-Down Stretch
Daily Workout Schedule • • Tuesday Warm-up Stretch Dynamic Flexibility Speed/Agility Training Skill Work Cool-down Stretch
Daily Workout Schedule • • • Wednesday Warm-up Stretch Dynamic Flexibility Weight Training Injury Prevention Flexibility Plyomerics Conditioning Cool-Down Stretch
Daily Workout Schedule • • Thursday Warm-up Stretch Dynamic Flexibility Speed/Agility Training Skill Work Cool-down Stretch
Daily Workout Schedule • • • Friday Warm-up Stretch Dynamic Flexibility Weight Training Functional Training Injury Prevention Core Plyometics Conditioning Cool-Down Stretch
Pre-workout Routine DYNAMIC FLEXIBILITY ROUTINE: • 5 minute body warm up(jog, bike, jump rope) • Hurdle Routine • Walk Through • Lateral High Knees w/ Hop • Lateral Leg Kick w/ Hop • Backwards Walk Through
• DYNAMIC FLEXIBILITY ROUTINE • Flex Runs • A march • A skip • B march • B skip • Butt Kicks • Carioca • Tin-man March • Backward Run
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 Apart Right Legs Apart Left Legs Together
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
Strength Training Cycle • Hypertrophy • Week 1 • • • Body Weight: ______ MONDAY (49%) Hang Clean 3 x 12 (______, ______) Hang Snatch 3 x 5 (______, ______) Squat 3 x 12(______, ______) Front Squat 3 x 5(______, ______) DB Bench 3 x 12(______, ______) Lat Pulldown 4 X 10(______, ______) Tricep Ext/Straight Bar Curls 4 x 10(______/_______) Weighted Calf Raise 2 x 50(______, ______)
Strength Training Cycle • • • WEDNESDAY (55%) Bench Press 3 x 12 (______, ______) DB Incline 3 x 12 (______, ______) DB Fly 3 x 15 (______, ______) UR/HC/PPress/OS/HC/BOR 1 x 8(_____) Barbell Lunge 1 x 15 ea. leg (_____) Overhead Lunge 1 x 15 ea. Leg (_____) Barbell Step-ups 1 x 15 ea. leg (_____) Explosive Step-ups 1 x 15 ea. leg (_____) Low back Hypers 2 x 20 (BW+______)
Strength Training Cycle • FRIDAY (56%) • • • Power Clean 3 x 12 (_____) Pause Squat 3 x 12 (______, _____) Overhead Squat 3 x 10 (_____, ____) Leg Curl/Extension 3 x 10 (______/______) Pause Bench 3 x 12 (______, _______) Incline Bench 3 x 12 (_____, ______) Bent-over Rows 4 x 10 (______, _____) Tricep Ext 8(_____) 6(_____) 4(_____) 8(_____) 15(_____) Curls 8(_____) 6(_____) 4(_____) 8(_____) 15(_____)
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.
PLYOMETRICS • Week 1 • MONDAY: Split Squat Jumps 1 x 5 ea. , Cycled Split Squat Jumps 1 x 10, Tuck Jumps 1 x 10 (Between Squat Sets) • WEDNESDAY: Clap Push-ups 1 x 10, Drop Catch Push-ups 1 x 10 (Between Bench Sets) • FRIDAY: Med ball chest drops 1 x 20, Med ball shoulder drops 1 x 20, Seated med ball chest pass 1 x 20, Seated med ball overhead throw 1 x 20, Explosive band rows 2 x 20 REST Deep Squat jumps 2 x 15, Speed Box Jumps 2 x 15, Band Speed Squats 1 x 20, Band Hip Thrust 1 x 15, Deep box jumps 1 x 15, Med ball squat + shoot 1 x 10
PLYOMETRICS • Week 2 • MONDAY: Split Squat Jumps 1 x 5 ea, Cycled Split Squat Jumps 1 x 10, Double leg vertical jump 1 x 10(Bet. Sets) • WEDNESDAY: Clap Push-ups 1 x 10, Drop Catch Push-ups 1 x 10(Bet. Sets) • FRIDAY: Plyo speed pushups 1 x 10, Med ball chest drops 1 x 20, Med ball shoulder drops 1 x 20, Single leg Med ball chest pass 1 x 10, Med ball overhead throws 1 x 10 ea leg, Med ball pushups 1 x 15 REST In-depth box jumps 1 x 10, Deep Squat Jumps 1 x 15, Banded Speed Squats 1 x 20, Speed Box jumps 1 x 15, Lateral quick feet 1 x 20 sec, Med ball squat+shoot 1 x 10
PLYOMETRICS • Week 3 • MONDAY: Split Squat Jumps 1 x 5 ea, Cycled Split Squat Jumps 1 x 10, Long jump 1 x 10 (Bet. Sets) • WEDNESDAY: Clap Push-ups 1 x 10, Drop Catch Push-ups 1 x 10(Bet. Sets) • FRIDAY: Plyo bench pushups 1 x 10, Med ball chest drops 1 x 20, Med ball shoulder drops 1 x 20, Single leg Med ball chest pass 1 x 10, Med ball overhead throws 1 x 10 ea leg, DB pushup+ row 1 x 10 ea
PLYOMETRICS • Week 4 • MONDAY: Split Squat Jumps 1 x 5 ea, Bounding 1 x 20 yds, Single leg tuck jumps 1 x 10 (Bet. Sets) • WEDNESDAY: Clap Push-ups 1 x 10, DB pushup+row 1 x 10(Bet. Sets) • FRIDAY: Speed bench 1 x 10, Explosive Bench pushup 1 x 10, Med ball chest drops 1 x 20, Med ball shoulder drops 1 x 20, Med ball chest pass 1 x 20, Med ball overhead pass 1 x 20, Jammer 1 x 10 REST Multi-box jumps 1 x 5(trips up+back), Squat jumps w/ DB 1 x 15, Lateral Bench jumps 1 x 15, Squat jumps 1 x 15, Band speed squats 1 x 20, Speed box jumps 1 x 15, Lateral quick feet 1 x 20 sec, 1 x 15 speed box jumps 1 x 15, Med ball squat+shoot 1 x 10
Flexibility • Day 1: Supine Hip Flexor/ IT Band Stretch 1 x 15 sec each leg • Partner Quad Stretch 1 x 15 sec each leg • Banded Calf Stretch 1 x 15 sec each leg • Posterior Joint Capsule Stretch 1 x 15 sec each arm • Wrist Extension stretch 1 x 15 sec
Flexibility • Day 2: Partner Quad Stretch 1 x 15 sec each word • Walking Toe Touches 1 x 10 yds • Lat Stretch 1 x 15 sec • Forearm Circuit (rolls, squeeze)
Flexibility • Day 3: Supine Hip Flexor/ IT Band Stretch 1 x 15 sec each leg • Partner Quad Stretch 1 x 15 sec each leg • Knee to chest 1 x 15 sec each • Posterior Joint Capsule Stretch 1 x 15 sec
Balance and Functional Training • Week 1 • Day 1 - DB Bench on Balance Ball 1 x 12 (simultaneous) • Balance Ball sits w/ legs 1 min. • Prone Pike Press 1 x 20 • Day 2 - Star drill 1 xeach leg • Balance Ball Hip Raise 1 x 20 • Pushup Plank 1 min • Supine Reverse Leg Curls on Ball 1 x 20
Balance and Functional Training • Week 2 • Day 1 - DB Bench on BB 1 x 12 (alternate) • BB sits w/o legs 1 min • Prone Pike Press 1 x 20 • Day 2 - Star drill 1 xeach leg • Balance Ball Hip Raise 1 x 20 • Front Plank 1 min • Supine Reverse Leg Curls on Ball 1 x 20
Balance and Functional Training • Week 3 • Day 1 - DB Bench on BB 1 x 12 (alternate) • BB sits w/o legs 1 min • Prone Pike Press 1 x 20 • Day 2 - Star drill 1 xeach leg • Balance Ball Hip Raise 1 x 20 • Front Plank 1 min • Supine Reverse Leg Curls on Ball 1 x 20
Balance and Functional Training • Week 4 • Day 1 - DB Incline Bench on BB 1 x 12 (simultaneous) • BB on knees 1 min • Prone Pike Press-pushups 1 x 15 • Day 2 - Medball Crane 1 xeach leg • SL BB Hip Raise 1 x 15 ea • Side plank 30 sec each side • Straight leg pulldowns 1 x 20
• • • Balance and Functional Training Week 10 Day 1 - SA-DB Bench on BB 1 x 12 ea arm BB Standing Squats 1 min DL BB Walkout 1 x 10 Day 2 - Dyno Disk 1 x 10 ea leg(alt leg in front/behind) • BOSU Ball Passes 1 x 10 • Forearm Plank 1 min • Supine SL Reverse Leg Curls on Ball 1 x 15 ea leg
Core • • Day 3 Band Partner Up & Down 1 x 20 Bench Low Back Hypers 1 x 15 BB Low Back Hypers 1 x 15 Day 4 - Med Ball Toe Touches 1 x 50 BB Diagonal Crunch 1 x 50 ea direction BB Explosive Low Back Hypers 1 x 15 BB Low Back Hypers 1 x 15
Injury Prevention • • Day 1 - 4 -Way Ankle 1 x 12 4 -Way. Neck 1 x 12 Hitch Hikers 1 x 12 ea arm Day 2 - Tubing Circuit 1 x 12 (Shoulder flexion, Shoulder lateral rotation, Shoulder Abduction/Adduction) • Barbell Serratus Punches 1 x 20
Conditioning • Week 1 -2 • MONDAY: Flex Runs(MUST BE DONE ON EVERY CONDITIONING DAY) B-skips, C-skips, Butt Kicks, Ankle flips, A-skips 3 double fifths @ (B- 165 s; M-145 s; S-125 s) • WEDNESDAY: • 1 mile run in 8 minutes • FRIDAY: 10 x 120 yds @ 22 sec
Speed & Agility Cycle • The PURPOSE of agility training is to INCREASE the SPEED at which an athlete can CHANGE DIRECTIONS.
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 3 x 30 sec; 30 sec rest between o Standing Fast Arms 3 x 30 sec; 30 sec rest between o Foot Fires(both legs) 3 x 50 reps; 30 sec rest between o Falling Starts- 10 x o Bleacher Run- 500 steps REST(3 min)
• AGILITY • • • Agility Ladder (3 x 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 (6 x) Forward run and plant at each cone SKILL DEVELOPMENT STRETCH
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