Ranger Football
Strength Conditioning Spring 2010
Week # 15 Phase # 1
MONDAY:
Warm-up: Dynamic Warm-up
Power Clean
Push Jerk
Bench Press
D.B. Incline
3-Way Shoulder Raises
Tricep Extensions
Straight Bar Curls
Pull - Ups (Palms face out)
Reverse Pull-ups (squat rack)
Abdominal Crunches
Recovery Drinks
TUESDAY:
Warm-up: Dynamic Warm-up
Snatch Squat
Hang Clean
Back Squat
Russian Twist w/ Weight
Plyo Boxes
Straight Leg Dead Lift
Glute Ham Raise
Barbell Step Ups
Neg. Partner Hamstring Curls
Abdominal Crunches
Recovery Drinks
THURSDAY:
"YOU WILL BE GREAT"
1-RM Set # 1 =(65%) Set # 2 =(70%) Set # 3 =(75%) Set # 4 =(77%) Set # 5 =(80%) Set # 6 =(85%) Set # 7=(90%)
MAX
Reps
Weight
xxx
xxx
xxx
xxx
10
10
12
Failure
Failure
130
Reps
Weight
5
xxx
xxx
8
10
10
12
Failure
Failure
Reps
Weight
5
5
5
8
Reps
Weight
5
5
5
8
Reps
Weight
5
5
5
8
Reps
Weight
5
5
5-82%
Reps
Speed and Explosion
Speed and Explosion
1x Clap Push-Ups to Failure
Towel Pull Ups/Plate Holds
Use 20/25 lbs D.B
Super Set w/Curls
Super Set w/Curls
5-85%
130 Crunches
Drink 1-Gallon of Water and Eat 15 Min. after each workout!! (MANDATORY) Post Stretch will decrease injury
1-RM Set # 1 =(65%) Set # 2 =(70%) Set # 3 =(75%) Set # 4 =(77%) Set # 5 =(80%) Set # 6 =(85%) Set # 7=(90%)
MAX
Reps
Reminders
Weight Form Run & 3-Min. Jump Rope
Weight
8
6
10
25lbs
8-x
xxx
xxx
xxx
10
130
Reps
Weight
Reps
Weight
Reps
8
5
xxx
8
5
8
8
4-80%
8
xxx
15
xxx
10
10
15
10
10
10
Weight
Reps
Weight
3-87%
8
Reps
Weight
3-90%
8
10
M.R.=Manuel Resistence
Reps
Weight
3-92%
15-Minutes after the workout
Reminders
Dots & Hurdles/ Plyos
Add Weight u can handle
Speed and Explosion
The (xxx) do not do.
100 Twists
8-Times Big Boxes
140 Lbs
135/150 Lbs
Can use Excercise Bands
130 Crunches
Drink 1-Gallon of Water and Eat 15 Min. after each workout!! (MANDATORY) Post Stretch will decrease injury
15-Minutes after the workout
1-RM Set # 1 =(65%) Set # 2 =(70%) Set # 3 =(70%) Set # 4 =(77%) Set # 5 =(80%) Set # 6 =(85%) Set # 7=(90%)
Reminders
Warm-up: Dynamic Warm-up MAX Reps
Clean Pull Form the Floor
xxx
Incline Press
12
Close Grip Bench Press
xxx
D.B. Bent Over Row
12
Tricep Ext. + D.B. Curls
10
Grip Strength 45lb Plate holds
Failure
Reverse Pull-ups (squat rack)
Failure
Good Mornings
10
Weight
Reps
Weight
xxx
xxx
xxx
12
10
Failure
Failure
10
Reps
8
5
10
12
10
Weight
Curls
Reps
Weight
Reps
Weight
Reps
5
5-72%
10
5
5-77%
8
5
5-80%
6
10
10
10
Weight
Reps
Weight
5
5-85%
Dots & Hurdles/ Plyos
Use Pwr. Clean Max
1-xClap push-ups Failure
D.B. Curls 3x10
Failure
Body Weight
135 Lbs
Recovery Drinks
Drink 1-Gallon of Water and Eat 15 Min. after each workout!! (MANDATORY) Post Stretch will decrease injury
15-Minutes after the workout
FRIDAY:
1-RM Set # 1 =(65%) Set # 2 =(70%) Set # 3 =(70%) Set # 4 =(77%) Set # 5 =(80%) Set # 6 =(85%) Set # 7=(90%)
Warm-up: Dynamic Warm-up MAX Reps
Power Clean + Push Jerk
xxx
Back Squat
10
Glute Ham Raise
15
Plyo Boxes
10-x
Straight Leg Dead Lift
10
Barbell Step Ups
10
Neg. Partner Hamstring Curls
10
D.B. Jump Squats
15
Abdominal Circuit
140
Recovery Drinks
Weight
Reps
Failure
10
Weight
Reps
5
xxx
15
5
5
15
10
10
10
15
10
Weight
Reps
3-80%
6
Weight
Reps
3-87%
6
Weight
Reps
3-90%
6
Weight
Reps
Weight
Reminders
Dots & Hurdles
3-92%
Drink 1-Gallon of Water and Eat 15 Min. after each workout!! (MANDATORY) Post Stretch will decrease injury
10-xThrough Big Boxes
135lbs
135lbs
15-Minutes after the workout
NOTE: During Phase # 1: Rest 60 Sec. between each set, and 1:00 Minutes between each Lift. Also the Velocity of the lift shoulde be raise it in 2 seconds and lower it in 4 seconds. This is very IMPORTANT.
Veloicity on Power Cleans & Olympic Lifts is 1 to 1. (Explosive) Note: If you can complete the lift ADD 5Lbs. Go UP in weight the NEXT WEEK!! This is a MUST to increase strength.
WHAT ARE YOU DOING TO WIN A NATIONAL CHAMPIONSHIP TODAY!!