HFCHS SUMMER STRENGTH
AND CONDITIONING-2013
“The strength of the pack is in the wolf, and the strength of the wolf is in the pack.”
Summer Weight Room Hours (June 20-August 9)
(Closed July 4th & 5th)
Monday, Wednesday, Friday: 9:00-11:00am
Tuesday, Thursday: 6:00-8:00pm
SUMMER STRENGTH-PHASE 3
JUNE
MONDAY
Squat
Bench
DB Box Step-Ups
Hamstring curls
(alternate 1 and 2 legs weekly)
DB Bent over rows
Lat pull downs
Pull-ups
ABS (variable)
3 x 12 for 70% max
3 x 5 for 80% max
3x8
3 x 10
3 x 10
3 x 10
3 x 10
3 x max
3 sets of 1 minute each
WEDNESDAY
Power Cleans
Push Jerks
Straight legged deadlift
Pec/fly machine
Calf raises
Back Extensions
4-way hip
Stability Ball Push-ups
ABS (variable)
3x8
3x8
3 x 10
3 x 10
2 x 25
3 x 10
10 each way
2 sets of 10
3 sets of 1 minute each
THURSDAY OR FRIDAY
Bench (alternate incline weekly)
3 x 12 for 70% max
3 x 5 for 80% max
DB Incline (alternate bench weekly) 3 x 10
Front Squat
3x8
DB Shoulder (military) press
3 x 10
DB Lateral Raises
3 x 10
DB Front Raises
3 x 10
Tricep ext
3 x 10
Bicep curls
3 x 10
Dips
3 x max
ABS (variable)
3 sets of 1 minute each
SUMMER STRENGTH-PHASE 3
JULY
MONDAY
Squat
Bench
DB Lunges
Hamstring curls
(alternate 1 and 2 legs weekly)
DB Bent over rows
Lat pull downs
Pull-ups
ABS (variable)
3 x 5 for 80% max
2 x 3 for 85% max
3x5
2x8
2x8
2x8
2x8
3 x max
3 sets of 1 minute each
WEDNESDAY
Power Cleans
Push Jerks
Straight legged deadlift
Pec/fly machine
Calf raises
Back Extensions
4-way hip
Stability Ball Push-ups
ABS (variable)
3x5
3x5
2x8
2x8
2 x 25
3 x 10
10 each way
2 sets of 10
3 sets of 1 minute each
THURSDAY OR FRIDAY
Bench (alternate incline weekly)
3 x 5 for 80% max
2 x 3 for 85% max
DB Incline (alternate bench weekly) 2 x 8
Front Squat
3x5
DB Shoulder (military) press
2x8
DB Lateral Raises
2x8
DB Front Raises
2x8
Tricep ext
2x8
Bicep curls
2x8
Dips
3 x max
ABS (variable)
3 sets of 1 minute each
SUMMER STRENGTH-PHASE 3
AUGUST
MONDAY
Squat
Bench
DB Lunges
Hamstring curls
(alternate 1 and 2 legs weekly)
DB Bent over rows
Lat pull downs
Pull-ups
ABS (variable)
3 x 3 for 90-95% max
3x3
2x5
2x5
2x5
2x5
3 x max
3 sets of 1 minute each
WEDNESDAY
Power Cleans
Push Jerks
Straight legged deadlift
Pec/fly machine
Calf raises
Back Extensions
4-way hip
Stability Ball Push-ups
ABS (variable)
3x3
3x3
2x5
2x5
2 x 25
3 x 10
10 each way
2 sets of 10
3 sets of 1 minute each
THURSDAY OR FRIDAY
Bench (alternate incline weekly)
DB Incline (alternate bench weekly)
Front Squat
DB Shoulder (military) press
DB Lateral Raises
DB Front Raises
Tricep ext
Bicep curls
Dips
ABS (variable)
3 x 3 for 90-95% max
2x5
3x5
2x5
2x5
2x5
2x5
2x5
3 x max
3 sets of 1 minute each
AGILITIES-PLYO'S-SPRINT WORKOUTS
FOR JUNE (Coach/Player Options)
Monday & Thursday
Power Skips x 6 stress height use 10 yards
Power Hops x 6 stress distance use 10 yards
Cone Hops x 10 stress height and knees up use 5 cones
Heidens 4 x 30 sec
Stair Run x 25
Wednesday & Friday
Warm-up/Sprint Techniques done at 20 yards
Jog Forward/backward
Skip F/B
Skip F/B with arm swings
Side Skip facing both directions
Butt Kicks
High Knees
High Kick: walking kick foot up touching hand (punting motion)
Modified Carioca
Backward Reach
Arm Action: sitting keep arms at 90° through the motion, countdown from
10 once you reach 5 they should be at a full sprint with their arms.
Ladder Drills
--Examples:
High knees
Ickey shuffle
4-step Ickey
Up, Up, Back, Back
Deion's Dance
Resistive sprints with Harness x 10 in each position watch technique
AGILITIES-PLYO'S-SPRINT WORKOUTS
FOR JULY & AUGUST (Coach/Player Options)
Monday & Thursday
Stair Run x 20
20 yd x 10 under 4 sec with 20 sec rest
2 min rest
30 yd x 10 under 5 sec with 20 sec rest
2 min rest
20 yd x 10 under 4 sec with 20 sec rest
2 min rest
30 yd x 10 under 5 sec with 20 sec rest
2 min rest
Wednesday & Friday
Warm-up/Sprint Techniques done at 20 yards
Jog Forward/backward
Skip FB
Skip FB with arm swings
Side Skip facing both directions Butt Kicks
High Knees
High Kick: walking kick foot up touching hand (punting motion)
Modified Carioca
Backward Reach
Arm Action: sitting keep arms at 90° through the motion, countdown from 10,
and once you reach 5 they should be at a full sprint with their arms.
Ladder Drills
--Examples:
High knees
Ickey shuffle
4-step Ickey
Up, Up, Back, Back
Deion's Dance
Resistive sprints with Harness x 10 in each position watch technique