Post by Coach Campbell on Apr 18, 2012 7:32:44 GMT
Summer Running and Agility Program
The summer strength and conditioning program starts the week after school gets out for the summer. The lifting and conditioning program will run up to the first week before our athletes report for the start of the new football season.
Monday: Core Lifts Monday: Running and Conditioning
60% of Max
Bench — 4 sets 8 reps Stretch
Incline — 4 sets 8 reps Form Run
Military — 4 sets 8 reps 10-40 yd. Dashes 20 sec. rest between sprints
Bent Over Row — 4 sets x 8 reps 3 Minute Rest
Upright Row — 4 sets x 8 reps 10 - 40 yd. Dashes 20 sec. rest between sprints
Arm Curl — 3 sets x 12 reps 12 - 15 yd. Progressions 15 Sec. Rest between sprints
Reverse Curl — 3 sets x 12 reps
Tuesday: Core Lifts Tuesday: Running and Conditioning
60% of Max
Leg Extensions — 4 sets 8 reps Stretch
Leg Curls — 4 sets 8 reps Form Run
Shoulder Shrugs — 3 sets 15 reps 440 yd. Stride
Squat — 3 sets x 10 reps 12 x 110's with 20 sec. Rest between each
Power Clean — 3 sets x 10 reps
Wednesday: Core Lifts Wednesday: Running and Conditioning
60% of Max
Bench — 4 sets 8 reps Stretch
Incline — 4 sets 8 reps Form Run
Military — 4 sets 8 reps 4-40 yd. Dashes 15 sec. rest between sprints
Bent Over Row — 4 sets x 8 reps 1 Minute Rest
Upright Row — 4 sets x 8 reps 4 - 40 yd. Dashes 15 sec. rest between sprints
Arm Curl — 3 sets x 12 reps 1 Minute Rest
Reverse Curl — 3 sets x 12 reps 4 - 40 yd. Dashes 15 sec. rest between sprints
1 Minute Rest
4 - 40 yd. Dashes 15 sec. rest between sprints
1 Minute Rest
4 - 40 yd. Dashes 15 sec. rest between sprints
1 Minute Rest
12 — 5 yd. Sprints.
Thursday: Core Lifts Thursday: Running and Conditioning
60% of Max
Leg Extensions — 4 sets 8 reps Stretch
Leg Curls — 4 sets 8 reps Form Run
Shoulder Shrugs — 3 sets 15 reps Agility Stations
Squat — 3 sets x 10 reps Cone Drills
Power Clean — 3 sets x 10 reps Ladder Drills
Technique Drills — Position Specific
Week Two
Monday: Core Lifts Monday: Running and Conditioning
70% of Max
Bench — 4 sets 8 reps Stretch
Incline — 4 sets 8 reps Form Run
Military — 4 sets 8 reps 10-40 yd. Dashes 20 sec. rest between sprints
Bent Over Row — 4 sets x 8 reps 3 Minute Rest
Upright Row — 4 sets x 8 reps 10 - 40 yd. Dashes 20 sec. rest between sprints
Arm Curl — 3 sets x 12 reps 12 - 15 yd. Progressions 15 Sec. Rest between sprints
Reverse Curl — 3 sets x 12 reps
Tuesday: Core Lifts Tuesday: Running and Conditioning
70% of Max
Leg Extensions — 4 sets 8 reps Stretch
Leg Curls — 4 sets 8 reps Form Run
Shoulder Shrugs — 3 sets 15 reps 440 yd. Stride
Squat — 3 sets x 10 reps 12 x 110's with 20 sec. Rest between each
Power Clean — 3 sets x 10 reps
Wednesday: Core Lifts Wednesday: Running and Conditioning
70% of Max
Bench — 4 sets 8 reps Stretch
Incline — 4 sets 8 reps Form Run
Military — 4 sets 8 reps 10 — 40 yd. Dashes 15 sec. rest between sprints
Bent Over Row — 4 sets x 8 reps 1 Minute Rest
Upright Row — 4 sets x 8 reps 10 — 40 yd. Dashes 15 sec. rest between sprints
Arm Curl — 3 sets x 12 reps 2 Minute Rest
Reverse Curl — 3 sets x 12 reps 12 — 15 yd. progressions
Thursday: Core Lifts Thursday: Running and Conditioning
70% of Max
Leg Extensions — 4 sets 10 reps Stretch
Leg Curls — 4 sets 10 reps Form Run
Shoulder Shrugs — 3 sets 15 reps Agility Stations
Squat — 3 sets x 10 reps Cone Drills
Power Clean — 3 sets x 10 reps Ladder Drills
Technique Drills — Position Specific
Week Three
Monday: Core Lifts Monday: Running and Conditioning
72% of Max
Bench — 4 sets 7 reps Stretch
Incline — 4 sets 6 reps Form Run
Military — 4 sets 6 reps 10-40 yd. Dashes 20 sec. rest between sprints
Bent Over Row — 4 sets x 8 reps 2 Minute Rest
Upright Row — 4 sets x 8 reps 10 - 40 yd. Dashes 20 sec. rest between sprints
Arm Curl — 3 sets x 12 reps 2 Minute Rest
Reverse Curl — 3 sets x 12 reps 10 - 40 yd. Dashes 20 sec. rest between sprints
Tuesday: Core Lifts Tuesday: Running and Conditioning
72% of Max
Leg Extensions — 4 sets 8 reps Stretch
Leg Curls — 4 sets 8 reps Form Run
Shoulder Shrugs — 3 sets 15 reps 440 yd. Stride
Squat — 3 sets x 10 reps 4 x 110's with 20 sec. Rest between each
Power Clean — 3 sets x 10 reps 3 x 60 yd. sprints
15 sec. Rest
2 x 40 yd. Sprints
15 sec. Rest
1 x 10 yd. Sprint
Wednesday: Core Lifts Wednesday: Running and Conditioning
72% of Max
Bench — 3 sets 8 reps Stretch
Incline — 4 sets 7 reps Form Run
Military — 4 sets 8 reps 30 — 40 yd. Dashes 15 sec. rest between sprints
Bent Over Row — 6 sets x 6 reps 1 Minute Rest
Upright Row — 3 sets x 6 reps 30 — 20 yd. Dashes 15 sec. rest between sprints
Arm Curl — 3 sets x 12 reps 3 Minute Rest
Reverse Curl — 3 sets x 12 reps 12 — 15 yd. progressions
Thursday: Core Lifts Thursday: Running and Conditioning
72% of Max
Leg Extensions — 4 sets 10 reps Stretch
Leg Curls — 4 sets 10 reps Form Run
Shoulder Shrugs — 3 sets 15 reps Agility Stations
Squat — 3 sets x 10 reps Cone Drills
Power Clean — 3 sets x 10 reps Ladder Drills
Technique Drills — Position Specific
Week Four
Monday: Core Lifts Monday: Running and Conditioning
75% of Max
Bench — 4 sets 8 reps Stretch
Incline — 4 sets 8 reps Form Run
Military — 4 sets 8 reps Stride 440
Bent Over Row — 4 sets x 8 reps 10 - 40 yd. Dashes 20 sec. rest between sprints
Upright Row — 4 sets x 8 reps 2 Minute Rest
Arm Curl — 3 sets x 12 reps 10 - 40 yd. Dashes 20 sec. rest between sprints
Reverse Curl — 3 sets x 12 reps 2 Minute Rest
10 - 40 yd. Dashes 20 sec. rest between sprints
Tuesday: Core Lifts Tuesday: Running and Conditioning
75% of Max
Leg Extensions — 4 sets 8 reps Stretch
Leg Curls — 4 sets 8 reps Form Run
Shoulder Shrugs — 3 sets 15 reps 440 yd. Stride
Squat — 3 sets x 10 reps 6 x 110's with 20 sec. Rest between each
Power Clean — 3 sets x 10 reps 4 x 60 yd. sprints
15 sec. Rest
3 x 40 yd. Sprints
15 sec. Rest
2 x 10 yd. Sprint
Wednesday: Core Lifts Wednesday: Running and Conditioning
75% of Max
Bench — 3 sets 6 reps Stretch
Incline — 5 sets 5 reps Form Run
Military — 4 sets 8 reps 30 — 20 yd. Dashes 15 sec. rest between sprints
Bent Over Row — 4 sets x 8 reps 1 Minute Rest
Upright Row — 3 sets x 8 reps 30 — 20 yd. Dashes 15 sec. rest between sprints
Arm Curl — 3 sets x 8 reps 3 Minute Rest
Reverse Curl — 3 sets x 12 reps 12 — 15 yd. progressions
Thursday: Core Lifts Thursday: Running and Conditioning
75% of Max
Leg Extensions — 3 sets 8 reps Stretch
Leg Curls — 3 sets 8 reps Form Run
Shoulder Shrugs — 3 sets 20 reps Agility Stations
Squat — 3 sets x 8 reps Cone Drills
Power Clean — 3 sets x 10 reps Ladder Drills
Technique Drills — Position Specific
Week Five
Monday: Core Lifts Monday: Running and Conditioning
78% of Max
Bench — Reps 7, 5, 3, 1, 1 Stretch
Incline — 4 sets 6 reps Form Run
Military — 3 sets 6 reps Stride 440
Bent Over Row — 4 sets x 8 reps 10 - 40 yd. Dashes 20 sec. rest between sprints
Upright Row — 3 sets x 8 reps 2 Minute Rest
Arm Curl — 3 sets x 6 reps 10 - 40 yd. Dashes 20 sec. rest between sprints
Reverse Curl — 3 sets x 6 reps 2 Minute Rest
10 - 40 yd. Dashes 20 sec. rest between sprints
2 Minute Rest
10 - 5 yd. Sprints 10 sec. rest between sprints
Tuesday: Core Lifts Tuesday: Running and Conditioning
78% of Max
Leg Extensions — 3 sets 8 reps Stretch
Leg Curls — 3 sets 8 reps Form Run
Shoulder Shrugs — 3 sets 15 reps 440 yd. Stride
Squat — Reps 8, 6, 4, 2, 2 4 x 10 yd. Sprints
Power Clean — 4 sets x 2 reps 4 x 20 yd. Sprints
4 x 40 yd. Sprints
3 Minute Rest
4 x 10 yd. Sprints
4 x 20 yd. Sprints
4 x 40 yd. Sprints
3 Minute Rest
4 x 10 yd. Sprints
4 x 20 yd. Sprints
4 x 40 yd. Sprints
Wednesday: Core Lifts Wednesday: Running and Conditioning
78% of Max
Bench — 3 sets 6 reps Stretch
Incline — Reps 7, 5, 3, 1, 1 Form Run
Military — 3 sets 6 reps Stride 440
Bent Over Row — 4 sets x 8 reps 30 — 20 yd. Dashes 15 sec. rest between sprints
Upright Row — 3 sets x 8 reps 1 Minute Rest
Arm Curl — 3 sets x 6 reps 30 — 20 yd. Dashes 15 sec. rest between sprints
Reverse Curl — 3 sets x 6 reps 3 Minute Rest
12 — 15 yd. Progressions
Thursday: Core Lifts Thursday: Running and Conditioning
78% of Max
Leg Extensions — 3 sets 10 reps Stretch
Leg Curls — 3 sets 10 reps Form Run
Shoulder Shrugs — 3 sets 20 reps Agility Stations
Squat — 3 sets x 6 reps Cone Drills
Power Clean — 3 sets x 6 reps Ladder Drills
Technique Drills — Position Specific
Week Six
Monday: Core Lifts Monday: Running and Conditioning
80% of Max
Bench — Reps 4 sets x 8 reps Stretch
Incline — 4 sets 6 reps Form Run
Military — 4 sets 8 reps Stride 440
Bent Over Row — 4 sets x 8 reps 10 - 40 yd. Dashes 20 sec. rest between sprints
Upright Row — 4 sets x 8 reps 2 Minute Rest
Arm Curl — 3 sets x 12 reps 10 - 40 yd. Dashes 20 sec. rest between sprints
Reverse Curl — 3 sets x 12 reps 2 Minute Rest
10 - 40 yd. Dashes 20 sec. rest between sprint
2 Minute Rest
10 - 5 yd. Sprints 10 sec. rest between sprints
Tuesday: Core Lifts Tuesday: Running and Conditioning
80% of Max
Leg Extensions — 4 sets 10 reps Stretch
Leg Curls — 4 sets 10 reps Form Run
Shoulder Shrugs — 3 sets 15 reps 440 yd. Stride
Squat — 3 sets x 10 reps 2 x 15 yd. Sprints
Power Clean — 3 sets x 10 reps 2 x 30 yd. Sprints
2 x 40 yd. Sprints
3 Minute Rest
4 x 10 yd. Sprints
4 x 15 yd. Sprints
4 x 25 yd. Sprints
4 x 40 yd. Sprints
3 Minute Rest
4 x 15 yd. Sprints
2 x 30 yd. Sprints
2 x 40 yd. Sprints
3 Minute Rest
2 x 15 yd. Sprints
2 x 30 yd. Sprints
Wednesday: Core Lifts Wednesday: Running and Conditioning
80% of Max
Bench — 4 sets 8 reps Stretch
Incline — 4 sets x 8 reps Form Run
Military — 4 sets 8 reps Stride 440
Bent Over Row — 4 sets x 8 reps 30 — 20 yd. Dashes 15 sec. rest between sprints
Upright Row — 3 sets x 8 reps 1 Minute Rest
Arm Curl — 3 sets x 12 reps 30 — 20 yd. Dashes 15 sec. rest between sprints
Reverse Curl — 3 sets x 12 reps 3 Minute Rest
12 — 15 yd. Progressions
Thursday: Core Lifts Thursday: Running and Conditioning
80% of Max
Leg Extensions — 4 sets 10 reps Stretch
Leg Curls — 4 sets 10 reps Form Run
Shoulder Shrugs — 3 sets 15 reps Agility Stations
Squat — 3 sets x 10 reps Cone Drills
Power Clean — 3 sets x 10 reps Ladder Drills
Technique Drills — Position Specific
Week Seven
Monday: Core Lifts Monday: Running and Conditioning
85% of Max
Bench — Reps 6, 4, 4, 2, 1 Stretch
Incline — Reps 6, 4, 4, 2, 1 Form Run
Military — Reps 6, 4, 4, 2, 1 Stride 440
Bent Over Row — 4 sets x 8 reps 10 - 40 yd. Dashes 20 sec. rest between sprints
Upright Row — 4 sets x 8 reps 2 Minute Rest
Arm Curl — 3 sets x 12 reps 10 - 40 yd. Dashes 20 sec. rest between sprints
Reverse Curl — 3 sets x 12 reps 2 Minute Rest
10 - 10 yd. Dashes 20 sec. rest between sprints
2 Minute Rest
10 - 5 yd. Sprints 10 sec. rest between sprints
Tuesday: Core Lifts Tuesday: Running and Conditioning
85% of Max
Leg Extensions — 4 sets 10 reps Stretch
Leg Curls — 4 sets 10 reps Form Run
Shoulder Shrugs — 3 sets 15 reps Stride 440 yd.
Squat — 3 sets x 10 reps 2 x 15 yd. Sprints
Power Clean — 3 sets x 10 reps 2 x 30 yd. Sprints
2 x 40 yd. Sprints
3 Minute Rest
4 x 10 yd. Sprints
4 x 15 yd. Sprints
4 x 25 yd. Sprints
4 x 40 yd. Sprints
3 Minute Rest
4 x 15 yd. Sprints
2 x 30 yd. Sprints
2 x 40 yd. Sprints
3 Minute Rest
2 x 15 yd. Sprints
2 x 30 yd. Sprints
2 x 40 yd. Sprints
Wednesday: Core Lifts Wednesday: Running and Conditioning
85% of Max + 10 lbs.
Bench — Reps 6, 4, 4, 2, 1 Stretch
Incline — Reps 6, 4, 4, 2, 1 Form Run
Military — Reps 6, 4, 4, 2, 1 Stride 440
Bent Over Row — 4 sets x 8 reps 30 — 20 yd. Dashes 15 sec. rest between sprints
Upright Row — 3 sets x 8 reps 1 Minute Rest
Arm Curl — 3 sets x 12 reps 30 — 20 yd. Dashes 15 sec. rest between sprints
Reverse Curl — 3 sets x 12 reps 3 Minute Rest
12 — 15 yd. Progressions
Thursday: Core Lifts Thursday: Running and Conditioning
85 % of Max
Leg Extensions — 4 sets 10 reps Stretch
Leg Curls — 4 sets 10 reps Form Run
Shoulder Shrugs — 3 sets 15 reps Agility Stations
Squat — 3 sets x 10 reps Cone Drills
Power Clean — 3 sets x 10 reps Ladder Drills
Technique Drills — Position Specific
You have just finished your summer lifting and conditioning program. What you might consider is to Max test your team going into the season so you can post a bench mark. At this point of the summer you might also give your kids the next week off after doing you Max testing in all seven events thus, posting your power rankings.
The following pages our conditioning guides you can use for your team as a bench mark for them to work towards and an indicator that you as the coach can use to judge and rank your team. The conditioning guides are broken down by position.
The summer strength and conditioning program starts the week after school gets out for the summer. The lifting and conditioning program will run up to the first week before our athletes report for the start of the new football season.
Monday: Core Lifts Monday: Running and Conditioning
60% of Max
Bench — 4 sets 8 reps Stretch
Incline — 4 sets 8 reps Form Run
Military — 4 sets 8 reps 10-40 yd. Dashes 20 sec. rest between sprints
Bent Over Row — 4 sets x 8 reps 3 Minute Rest
Upright Row — 4 sets x 8 reps 10 - 40 yd. Dashes 20 sec. rest between sprints
Arm Curl — 3 sets x 12 reps 12 - 15 yd. Progressions 15 Sec. Rest between sprints
Reverse Curl — 3 sets x 12 reps
Tuesday: Core Lifts Tuesday: Running and Conditioning
60% of Max
Leg Extensions — 4 sets 8 reps Stretch
Leg Curls — 4 sets 8 reps Form Run
Shoulder Shrugs — 3 sets 15 reps 440 yd. Stride
Squat — 3 sets x 10 reps 12 x 110's with 20 sec. Rest between each
Power Clean — 3 sets x 10 reps
Wednesday: Core Lifts Wednesday: Running and Conditioning
60% of Max
Bench — 4 sets 8 reps Stretch
Incline — 4 sets 8 reps Form Run
Military — 4 sets 8 reps 4-40 yd. Dashes 15 sec. rest between sprints
Bent Over Row — 4 sets x 8 reps 1 Minute Rest
Upright Row — 4 sets x 8 reps 4 - 40 yd. Dashes 15 sec. rest between sprints
Arm Curl — 3 sets x 12 reps 1 Minute Rest
Reverse Curl — 3 sets x 12 reps 4 - 40 yd. Dashes 15 sec. rest between sprints
1 Minute Rest
4 - 40 yd. Dashes 15 sec. rest between sprints
1 Minute Rest
4 - 40 yd. Dashes 15 sec. rest between sprints
1 Minute Rest
12 — 5 yd. Sprints.
Thursday: Core Lifts Thursday: Running and Conditioning
60% of Max
Leg Extensions — 4 sets 8 reps Stretch
Leg Curls — 4 sets 8 reps Form Run
Shoulder Shrugs — 3 sets 15 reps Agility Stations
Squat — 3 sets x 10 reps Cone Drills
Power Clean — 3 sets x 10 reps Ladder Drills
Technique Drills — Position Specific
Week Two
Monday: Core Lifts Monday: Running and Conditioning
70% of Max
Bench — 4 sets 8 reps Stretch
Incline — 4 sets 8 reps Form Run
Military — 4 sets 8 reps 10-40 yd. Dashes 20 sec. rest between sprints
Bent Over Row — 4 sets x 8 reps 3 Minute Rest
Upright Row — 4 sets x 8 reps 10 - 40 yd. Dashes 20 sec. rest between sprints
Arm Curl — 3 sets x 12 reps 12 - 15 yd. Progressions 15 Sec. Rest between sprints
Reverse Curl — 3 sets x 12 reps
Tuesday: Core Lifts Tuesday: Running and Conditioning
70% of Max
Leg Extensions — 4 sets 8 reps Stretch
Leg Curls — 4 sets 8 reps Form Run
Shoulder Shrugs — 3 sets 15 reps 440 yd. Stride
Squat — 3 sets x 10 reps 12 x 110's with 20 sec. Rest between each
Power Clean — 3 sets x 10 reps
Wednesday: Core Lifts Wednesday: Running and Conditioning
70% of Max
Bench — 4 sets 8 reps Stretch
Incline — 4 sets 8 reps Form Run
Military — 4 sets 8 reps 10 — 40 yd. Dashes 15 sec. rest between sprints
Bent Over Row — 4 sets x 8 reps 1 Minute Rest
Upright Row — 4 sets x 8 reps 10 — 40 yd. Dashes 15 sec. rest between sprints
Arm Curl — 3 sets x 12 reps 2 Minute Rest
Reverse Curl — 3 sets x 12 reps 12 — 15 yd. progressions
Thursday: Core Lifts Thursday: Running and Conditioning
70% of Max
Leg Extensions — 4 sets 10 reps Stretch
Leg Curls — 4 sets 10 reps Form Run
Shoulder Shrugs — 3 sets 15 reps Agility Stations
Squat — 3 sets x 10 reps Cone Drills
Power Clean — 3 sets x 10 reps Ladder Drills
Technique Drills — Position Specific
Week Three
Monday: Core Lifts Monday: Running and Conditioning
72% of Max
Bench — 4 sets 7 reps Stretch
Incline — 4 sets 6 reps Form Run
Military — 4 sets 6 reps 10-40 yd. Dashes 20 sec. rest between sprints
Bent Over Row — 4 sets x 8 reps 2 Minute Rest
Upright Row — 4 sets x 8 reps 10 - 40 yd. Dashes 20 sec. rest between sprints
Arm Curl — 3 sets x 12 reps 2 Minute Rest
Reverse Curl — 3 sets x 12 reps 10 - 40 yd. Dashes 20 sec. rest between sprints
Tuesday: Core Lifts Tuesday: Running and Conditioning
72% of Max
Leg Extensions — 4 sets 8 reps Stretch
Leg Curls — 4 sets 8 reps Form Run
Shoulder Shrugs — 3 sets 15 reps 440 yd. Stride
Squat — 3 sets x 10 reps 4 x 110's with 20 sec. Rest between each
Power Clean — 3 sets x 10 reps 3 x 60 yd. sprints
15 sec. Rest
2 x 40 yd. Sprints
15 sec. Rest
1 x 10 yd. Sprint
Wednesday: Core Lifts Wednesday: Running and Conditioning
72% of Max
Bench — 3 sets 8 reps Stretch
Incline — 4 sets 7 reps Form Run
Military — 4 sets 8 reps 30 — 40 yd. Dashes 15 sec. rest between sprints
Bent Over Row — 6 sets x 6 reps 1 Minute Rest
Upright Row — 3 sets x 6 reps 30 — 20 yd. Dashes 15 sec. rest between sprints
Arm Curl — 3 sets x 12 reps 3 Minute Rest
Reverse Curl — 3 sets x 12 reps 12 — 15 yd. progressions
Thursday: Core Lifts Thursday: Running and Conditioning
72% of Max
Leg Extensions — 4 sets 10 reps Stretch
Leg Curls — 4 sets 10 reps Form Run
Shoulder Shrugs — 3 sets 15 reps Agility Stations
Squat — 3 sets x 10 reps Cone Drills
Power Clean — 3 sets x 10 reps Ladder Drills
Technique Drills — Position Specific
Week Four
Monday: Core Lifts Monday: Running and Conditioning
75% of Max
Bench — 4 sets 8 reps Stretch
Incline — 4 sets 8 reps Form Run
Military — 4 sets 8 reps Stride 440
Bent Over Row — 4 sets x 8 reps 10 - 40 yd. Dashes 20 sec. rest between sprints
Upright Row — 4 sets x 8 reps 2 Minute Rest
Arm Curl — 3 sets x 12 reps 10 - 40 yd. Dashes 20 sec. rest between sprints
Reverse Curl — 3 sets x 12 reps 2 Minute Rest
10 - 40 yd. Dashes 20 sec. rest between sprints
Tuesday: Core Lifts Tuesday: Running and Conditioning
75% of Max
Leg Extensions — 4 sets 8 reps Stretch
Leg Curls — 4 sets 8 reps Form Run
Shoulder Shrugs — 3 sets 15 reps 440 yd. Stride
Squat — 3 sets x 10 reps 6 x 110's with 20 sec. Rest between each
Power Clean — 3 sets x 10 reps 4 x 60 yd. sprints
15 sec. Rest
3 x 40 yd. Sprints
15 sec. Rest
2 x 10 yd. Sprint
Wednesday: Core Lifts Wednesday: Running and Conditioning
75% of Max
Bench — 3 sets 6 reps Stretch
Incline — 5 sets 5 reps Form Run
Military — 4 sets 8 reps 30 — 20 yd. Dashes 15 sec. rest between sprints
Bent Over Row — 4 sets x 8 reps 1 Minute Rest
Upright Row — 3 sets x 8 reps 30 — 20 yd. Dashes 15 sec. rest between sprints
Arm Curl — 3 sets x 8 reps 3 Minute Rest
Reverse Curl — 3 sets x 12 reps 12 — 15 yd. progressions
Thursday: Core Lifts Thursday: Running and Conditioning
75% of Max
Leg Extensions — 3 sets 8 reps Stretch
Leg Curls — 3 sets 8 reps Form Run
Shoulder Shrugs — 3 sets 20 reps Agility Stations
Squat — 3 sets x 8 reps Cone Drills
Power Clean — 3 sets x 10 reps Ladder Drills
Technique Drills — Position Specific
Week Five
Monday: Core Lifts Monday: Running and Conditioning
78% of Max
Bench — Reps 7, 5, 3, 1, 1 Stretch
Incline — 4 sets 6 reps Form Run
Military — 3 sets 6 reps Stride 440
Bent Over Row — 4 sets x 8 reps 10 - 40 yd. Dashes 20 sec. rest between sprints
Upright Row — 3 sets x 8 reps 2 Minute Rest
Arm Curl — 3 sets x 6 reps 10 - 40 yd. Dashes 20 sec. rest between sprints
Reverse Curl — 3 sets x 6 reps 2 Minute Rest
10 - 40 yd. Dashes 20 sec. rest between sprints
2 Minute Rest
10 - 5 yd. Sprints 10 sec. rest between sprints
Tuesday: Core Lifts Tuesday: Running and Conditioning
78% of Max
Leg Extensions — 3 sets 8 reps Stretch
Leg Curls — 3 sets 8 reps Form Run
Shoulder Shrugs — 3 sets 15 reps 440 yd. Stride
Squat — Reps 8, 6, 4, 2, 2 4 x 10 yd. Sprints
Power Clean — 4 sets x 2 reps 4 x 20 yd. Sprints
4 x 40 yd. Sprints
3 Minute Rest
4 x 10 yd. Sprints
4 x 20 yd. Sprints
4 x 40 yd. Sprints
3 Minute Rest
4 x 10 yd. Sprints
4 x 20 yd. Sprints
4 x 40 yd. Sprints
Wednesday: Core Lifts Wednesday: Running and Conditioning
78% of Max
Bench — 3 sets 6 reps Stretch
Incline — Reps 7, 5, 3, 1, 1 Form Run
Military — 3 sets 6 reps Stride 440
Bent Over Row — 4 sets x 8 reps 30 — 20 yd. Dashes 15 sec. rest between sprints
Upright Row — 3 sets x 8 reps 1 Minute Rest
Arm Curl — 3 sets x 6 reps 30 — 20 yd. Dashes 15 sec. rest between sprints
Reverse Curl — 3 sets x 6 reps 3 Minute Rest
12 — 15 yd. Progressions
Thursday: Core Lifts Thursday: Running and Conditioning
78% of Max
Leg Extensions — 3 sets 10 reps Stretch
Leg Curls — 3 sets 10 reps Form Run
Shoulder Shrugs — 3 sets 20 reps Agility Stations
Squat — 3 sets x 6 reps Cone Drills
Power Clean — 3 sets x 6 reps Ladder Drills
Technique Drills — Position Specific
Week Six
Monday: Core Lifts Monday: Running and Conditioning
80% of Max
Bench — Reps 4 sets x 8 reps Stretch
Incline — 4 sets 6 reps Form Run
Military — 4 sets 8 reps Stride 440
Bent Over Row — 4 sets x 8 reps 10 - 40 yd. Dashes 20 sec. rest between sprints
Upright Row — 4 sets x 8 reps 2 Minute Rest
Arm Curl — 3 sets x 12 reps 10 - 40 yd. Dashes 20 sec. rest between sprints
Reverse Curl — 3 sets x 12 reps 2 Minute Rest
10 - 40 yd. Dashes 20 sec. rest between sprint
2 Minute Rest
10 - 5 yd. Sprints 10 sec. rest between sprints
Tuesday: Core Lifts Tuesday: Running and Conditioning
80% of Max
Leg Extensions — 4 sets 10 reps Stretch
Leg Curls — 4 sets 10 reps Form Run
Shoulder Shrugs — 3 sets 15 reps 440 yd. Stride
Squat — 3 sets x 10 reps 2 x 15 yd. Sprints
Power Clean — 3 sets x 10 reps 2 x 30 yd. Sprints
2 x 40 yd. Sprints
3 Minute Rest
4 x 10 yd. Sprints
4 x 15 yd. Sprints
4 x 25 yd. Sprints
4 x 40 yd. Sprints
3 Minute Rest
4 x 15 yd. Sprints
2 x 30 yd. Sprints
2 x 40 yd. Sprints
3 Minute Rest
2 x 15 yd. Sprints
2 x 30 yd. Sprints
Wednesday: Core Lifts Wednesday: Running and Conditioning
80% of Max
Bench — 4 sets 8 reps Stretch
Incline — 4 sets x 8 reps Form Run
Military — 4 sets 8 reps Stride 440
Bent Over Row — 4 sets x 8 reps 30 — 20 yd. Dashes 15 sec. rest between sprints
Upright Row — 3 sets x 8 reps 1 Minute Rest
Arm Curl — 3 sets x 12 reps 30 — 20 yd. Dashes 15 sec. rest between sprints
Reverse Curl — 3 sets x 12 reps 3 Minute Rest
12 — 15 yd. Progressions
Thursday: Core Lifts Thursday: Running and Conditioning
80% of Max
Leg Extensions — 4 sets 10 reps Stretch
Leg Curls — 4 sets 10 reps Form Run
Shoulder Shrugs — 3 sets 15 reps Agility Stations
Squat — 3 sets x 10 reps Cone Drills
Power Clean — 3 sets x 10 reps Ladder Drills
Technique Drills — Position Specific
Week Seven
Monday: Core Lifts Monday: Running and Conditioning
85% of Max
Bench — Reps 6, 4, 4, 2, 1 Stretch
Incline — Reps 6, 4, 4, 2, 1 Form Run
Military — Reps 6, 4, 4, 2, 1 Stride 440
Bent Over Row — 4 sets x 8 reps 10 - 40 yd. Dashes 20 sec. rest between sprints
Upright Row — 4 sets x 8 reps 2 Minute Rest
Arm Curl — 3 sets x 12 reps 10 - 40 yd. Dashes 20 sec. rest between sprints
Reverse Curl — 3 sets x 12 reps 2 Minute Rest
10 - 10 yd. Dashes 20 sec. rest between sprints
2 Minute Rest
10 - 5 yd. Sprints 10 sec. rest between sprints
Tuesday: Core Lifts Tuesday: Running and Conditioning
85% of Max
Leg Extensions — 4 sets 10 reps Stretch
Leg Curls — 4 sets 10 reps Form Run
Shoulder Shrugs — 3 sets 15 reps Stride 440 yd.
Squat — 3 sets x 10 reps 2 x 15 yd. Sprints
Power Clean — 3 sets x 10 reps 2 x 30 yd. Sprints
2 x 40 yd. Sprints
3 Minute Rest
4 x 10 yd. Sprints
4 x 15 yd. Sprints
4 x 25 yd. Sprints
4 x 40 yd. Sprints
3 Minute Rest
4 x 15 yd. Sprints
2 x 30 yd. Sprints
2 x 40 yd. Sprints
3 Minute Rest
2 x 15 yd. Sprints
2 x 30 yd. Sprints
2 x 40 yd. Sprints
Wednesday: Core Lifts Wednesday: Running and Conditioning
85% of Max + 10 lbs.
Bench — Reps 6, 4, 4, 2, 1 Stretch
Incline — Reps 6, 4, 4, 2, 1 Form Run
Military — Reps 6, 4, 4, 2, 1 Stride 440
Bent Over Row — 4 sets x 8 reps 30 — 20 yd. Dashes 15 sec. rest between sprints
Upright Row — 3 sets x 8 reps 1 Minute Rest
Arm Curl — 3 sets x 12 reps 30 — 20 yd. Dashes 15 sec. rest between sprints
Reverse Curl — 3 sets x 12 reps 3 Minute Rest
12 — 15 yd. Progressions
Thursday: Core Lifts Thursday: Running and Conditioning
85 % of Max
Leg Extensions — 4 sets 10 reps Stretch
Leg Curls — 4 sets 10 reps Form Run
Shoulder Shrugs — 3 sets 15 reps Agility Stations
Squat — 3 sets x 10 reps Cone Drills
Power Clean — 3 sets x 10 reps Ladder Drills
Technique Drills — Position Specific
You have just finished your summer lifting and conditioning program. What you might consider is to Max test your team going into the season so you can post a bench mark. At this point of the summer you might also give your kids the next week off after doing you Max testing in all seven events thus, posting your power rankings.
The following pages our conditioning guides you can use for your team as a bench mark for them to work towards and an indicator that you as the coach can use to judge and rank your team. The conditioning guides are broken down by position.