257331014 MacMurray Football Pre Season Workouts

8/18/2019 257331014 MacMurray Football Pre Season Workouts

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MAC FOOTBALL

SUMMER MANUAL


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IRON SHARPENS IRON

The quality of a

person’s life is in

direct proportion totheir commitment to

excellence.


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WEEKLY CALENDARPHASE I – SIZE PHASE

Week 1 (May 6-10)

Week 2 (May 13-17)

Week 3 (May 20-24)

Week 4 (May 27-31)

PHASE II – STRENGTH PHASEWeek 5 (June 3-7)

Week 6 (June 10-14)

Week 7 (June 17-21)

Week 8 (June 24-28)


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TYPICAL WORKOUT DAY

1. Warm-up/SAQ (Speed, Agility, Quickness)

2. Weight Lifting Session

3. Conditioning Session

4. Stretch

“The amount of individual work YOU put into YOUR

preparation will determine OUR collective success for

this season – This is what we mean by ACCOUNTABILITY.

Everyone relies on everyone else for OUR TEAM success.

We are not asking you to be in shape for the season. Be

in shape ready for camp. If you will follow this workout


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MACMURRAY

2013 Schedule

DATE & TIME OPPONENT LOCATION

8/14/2013 REPORTING DAY MAC

8/31/2013 SCRIMMAGE HOME

9/7/2013

1 p.m.WARTBURG COLLEGE HOME

9/14/2013

1 p.m.MARTIN LUTHER COLLEGE St. Olaf, MN

9/21/2013

1 p.m.WESTMINSTER COLLEGE Fulton, MO

9/28/2013

1 p.m.IOWA WESLEYAN COLLEGE HOME

10/5/2013

1 p.m.ST. SCHOLASTICA Duluth, MN

10/12/2013

1 p.m.

GREENVILLE COLLEGE HOME

10/19/2013EUREKA COLLEGE HOME

http://mapof.it/Wartburg%20College,+Waverly,%20IAhttp://mapof.it/Wartburg%20College,+Waverly,%20IAhttp://maps.google.com/maps?f=q&hl=en&geocode=&q=MacMurray+College,+Jacksonville,+ILhttp://maps.google.com/maps?f=q&hl=en&geocode=&q=MacMurray+College,+Jacksonville,+ILhttp://maps.google.com/maps?f=q&hl=en&geocode=&q=Northwestern+College,+Roseville,+MNhttp://maps.google.com/maps?f=q&hl=en&geocode=&q=Northwestern+College,+Roseville,+MNhttp://maps.google.com/maps?f=q&hl=en&geocode=&q=MacMurray+College,+Jacksonville,+ILhttp://maps.google.com/maps?f=q&hl=en&geocode=&q=Greenville+College,+Greenville,+ILhttp://maps.google.com/maps?f=q&hl=en&geocode=&q=Greenville+College,+Greenville,+ILhttp://maps.google.com/maps?f=q&hl=en&geocode=&q=Greenville+College,+Greenville,+ILhttp://maps.google.com/maps?f=q&hl=en&geocode=&q=MacMurray+College,+Jacksonville,+ILhttp://maps.google.com/maps?f=q&hl=en&geocode=&q=Northwestern+College,+Roseville,+MNhttp://maps.google.com/maps?f=q&hl=en&geocode=&q=MacMurray+College,+Jacksonville,+ILhttp://maps.google.com/maps?f=q&hl=en&geocode=&q=MacMurray+College,+Jacksonville,+ILhttp://mapof.it/Wartburg%20College,+Waverly,%20IA


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NUTRITIONGeneral Nutritional Guidelines1. Drink lots of water – drink 10-12 8 ounce glasses of water a day. Avoid soda, and

limit fruit juice. Water flushes out the body of toxins, provides a feeling of being full so youdon't eat as much, and might speed up the metabolism causing you to burn more calories.

2. Do not skip a meal – each meal should have a protein component and acarbohydrate component from fruits or vegetables.

3. Eat breakfast – this provides a consistent amount of energy for the body sparingmuscle mass from being burned for energy.

4.

Eat smaller, more frequent meals – eat 4-5 small-medium meals a day. Eat

three meals to the point of being “satisfied” - NOT “full”. Then supplement with two smallmeals spaced in between the regular three meals.

What Food To EatProtein – lean red meat, turkey, chicken (boost your protein intake when performing highintensity strength training)

Carbohydrates – green and yellow veggies, fruits (boost your carbohydrate intake as yourrunning volume increases)

Carbohydrate TableBest Carb Choice 2nd Best Carb Choice 2nd Best Carb Choice 3rd Best Carb Choice

Acorn SquachBlack BeansButter BeansCherriesCucumber or PicklesEgg Noodles

All-Bran CerealBaked BeansBran ChexBrown or Wild RiceCheeriosCream of Wheat

ApplesBanana CakeBananasCornmealGrapesGreen Peas

Baked Russet PotatoesCandyCartoon CerealDoughnutsFrench BreadFrench Fries


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What Foods To Avoid Avoid high quantities of white rice, pasta, and bread, potatoes Fried foods – French fries, burgers, fried fish and chicken, etc.

High sugar foods – candy and cakes

Caffeine – coke, chocolate, coffee (caffeine suppresses the appetiteand dehydrates)

Tips for Losing Fat Weight

Decrease your 'third choice' carbohydrate intake by 10-15%. Maintain

your intake of green and yellow vegetables and fruits and fiber Plan your meals. This will allow you to better control the quality of

food you eat. Eat your meals at approximately the same times of the day.

Take a bottle of water and a snack with you if you know you will beaway from easy sources of food.

Do not skip meals, especially breakfast. This will help keep you from

overeating.

Eat high protein foods as a snack in the evening to help increaseprotein intake and decrease hunger. Great examples include: peanutbutter sandwich and milk, egg whites, protein shake

Trim excess fat and skin away from meat and poultry before cooking When at a restaurant, be aware of the size of the meal. Restaurants

usually serve oversized portions. One way of limiting the size of a mealis to share with a friend.

Tips for Gaining Muscle Weight


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SUPPLEMENTSAccording to an NCAA survey, approximately 60% of college age athletesare currently using nutritional supplements. Obviously, as coaches, we

want our athletes to perform at their peak and reach their potential. This

is what we want you to know before engaging in supplementation.

Fallacies of Supplementation athletes may focus more on the supplement than what is in their daily diet supplements are NOT a substitute for proper eating and hydration more is NOT better, and is almost always worse natural and safe are not the same thing

supplements are not well regulated and have no guarantee of positive ornegative effects

supplements can interact (negatively) with one another or with a prescription

medication

Most commonly used categories of muscle building

supplements various versions of protein powders/weight gainer amino acid supplements

creatine Yohimbe Chromium

Illegal and Banned Substances androstenedione

norandro

DHEA

Human Growth Hormone


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What You Need to Know About Each Muscle Builder

Protein Powders – you probably get enough protein in your diet already. Make sure your

diet is balanced already and the mixture is not loaded with sugar.

Amino Acids – very costly for the amount you get. Inefficient way of getting protein.Individual or partial group aminos can cause imbalance and upset stomach. You can get asmuch protein in a 10 ounce glass of milk as a 10,000mg amino acid dose.

Creatine – it has been proven to work for some but not all. Many of the short term effectshave been eliminated if creatine is not overdosed (recommended: 1g/80lbs of body weight).

The jury is still out on long term effects of overdosing. Creatine is the last step insupplementation – NOT the first.

DHEA, Andro, Norandro, HGH, GHB, GBL (along with, of course, steroids) – are allbanned by the NCAA due to negative effects. GHB and GBL are extremely dangerous.

HMB – may be effective, but few studies have been perfomed and it is extremely expensive.

Yohimbe – said to boost testosterone... does not. Can damage kidney and increase bloodpressure.

Chromium – has NO muscle building effect.

Thermogenic (“Fat Burners”) Ephedra or Ephedrine – banned by NCAA. Central Nervous System stimulant that can bestressful on the heart – especially in hot, humid conditions.

Can also be labeled as: Ma Huang, epitonin or sida coridfolia

Caffine – in herbal form may be listed as: guarana, mate and kola nut. In large doses,

can cause dehydration.

Herbal Supplements


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Effects of Alcohol on Performance

Information obtained from article written by Aaron Shelly – Director of Sports

Performance and Nutrition at Texas Tech.

It has been estimated that the average American college student drinks more than34 gallons of alcohol a year. Alcohol may provide as much as 20% of calories in the

diet of some drinkers. This section will take a look at some of the effects alcoholcan have on the performance of athletes.

Dehydration Alcohol is a powerful diurectic which can cause severe dehydration and

electrolyte imbalances.

Severe dehydration can require several days to a full week to recover.

When dehydrated, an athlete is at greater risk for muscular injuries such as:

cramps, muscle pulls and muscular strains.

Dehydration also contributes to decreased appetite and muscle wasting(losing muscle mass)

Loss of muscle mass results in decreases in strength.

Testosterone Binge drinking can dramatically decrease serum testosterone

Lowered testosterone can result in reduced: aggression, lean muscle mass,muscular recovery

Performance

Alcohol use will also result in impaired reaction time and mental acuity for up

to several days Alcohol consumption will cause a decrease in hand-eye coordination

Alcohol interferes with lactic acid breakdown which results in increased


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SUMMER CONDITIONING PYRAMID

CAMP

STRENGTH PHASEJUNE

M-T-Th-F WORKOUTSOLY/PWR LIFT SPLIT

MED VOL/HIGH INT

SPEED & POWERJULY

M-T-Th-F

SAQ & OLY/PREHAB & PWR

LOW VOL/HIGHEST INT

3 sets of 3 @ 90-95%


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MONDAY

EXERCISES SETS/REPS REST SETS/REPS REST SETS/REPS REST SETS/REPS RESTDaily Warm-Up 2 x 20yds :10 2 x 20yds :10 2 x 20yds :10 2 x 20yds :10

Seated Arm Pump 2 x 10sec :20 3 x 10sec :20 4 x 10sec :20 5 x 10sec :20

Foot Fire 2 x 10yds :45 3 x 10yds :45 4 x 10yds :45 5 x 10yds :45

Form Sprints-75% 2 x 50yds :30 3 x 50yds :30 4 x 50yds :30 5 x 50yds :30

TUESDAYEXERCISES SETS/REPS REST SETS/REPS REST SETS/REPS REST SETS/REPS REST

Daily Warm-Up 2 x 20yds :10 2 x 20yds :10 2 x 20yds :10 2 x 20yds :10

Ski Hops 2 x 10yds :20 3 x 10yds :20 4 x 10yds :20 5 x 10yds :20

Ali Shuffle 2 x 10yds :20 3 x 10yds :20 4 x 10yds :20 5 x 10yds :20

Split Hops 2 x 10yds :20 3 x 10yds :20 4 x 10yds :20 5 x 10yds :20

Single Leg Skip Hops 2 x 10yds :20 3 x 10yds :20 4 x 10yds :20 5 x 10yds :20

THURSDAYEXERCISES SETS/REPS REST SETS/REPS REST SETS/REPS REST SETS/REPS REST




SAQ (Speed, Agility, Quickness) WORKOUTS

WEEK 1 WEEK 2 WEEK 3 WEEK 4

SPEED DRILLS

LINE DRILLS



SPEED DRILLS


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MONDAY

EXERCISES SETS/REPS REST SETS/REPS REST SETS/REPS REST SETS/REPS RESTDaily Warm-Up 2 x 20yds :10 2 x 20yds :10 2 x 20yds :10 2 x 20yds :10



Form Sprints-75% 2 x 50yds :30 2 x 50yds :30 2 x 50yds :30 2 x 50yds :30

10yd Scrambles 5 sets :30 5 sets :30 5 sets :30 5 sets :30



TUESDAYEXERCISES SETS/REPS REST SETS/REPS REST SETS/REPS REST SETS/REPS REST


Lead Step 2 x 10yds :20 2 x 10yds :20 2 x 10yds :20 2 x 10yds :20

Bunny Hops 2 x 10yds :20 2 x 10yds :20 2 x 10yds :20 2 x 10yds :20

Slalom Hops 2 x 10yds :20 2 x 10yds :20 2 x 10yds :20 2 x 10yds :20

Single Leg Slalom Hops 2 x 10yds :20 2 x 10yds :20 2 x 10yds :20 2 x 10yds :20

Icky Shuffle 2 x 10yds :20 2 x 10yds :20 2 x 10yds :20 2 x 10yds :20

Pro Agility 2 sets :20 3 sets :20 4 sets :20 5 sets :20

L Drill 2 sets :20 3 sets :20 4 sets :20 5 sets :20

4 Corner Series 2 sets :20 3 sets :20 4 sets :20 5 sets :20

THURSDAY

AGILITY DRILLS

SAQ (Speed, Agility, Quickness) WORKOUTS


SPEED DRILLS


LADDER DRILLS



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T Drill 2 sets :20 3 sets :20 4 sets :20 5 sets :20


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DAILY WARM-UP

ALL DRILLS ARE PERFORMED FOR 2 SETS x 20yds

1. Form Walk

Walk lifting knee and toe parallel with ground. Use arms as running. Rise up

toes of each step.

2. Shuffle Walk Lower hips. Step laterally and follow with back leg. Never bring feet closer than

shoulder width apart.

3.

Form SkipSame as form walk but drive off the ground slightly and raise knee more


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9. Lunge Walk Walking, step out and drop back knee to ground. Do not allow front knee to

move past front toe. Step up and reach through with next step as stepping over

a fence.

10. Reverse Lunge Walk Same as Lunge Walk but reverse.

11. Russian March Walking forward, kick foot out in front of body with knee straight stretching

hamstring.

12. Walking Toe Touch


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LINE DRILLS

SKI HOPSOn two feet, hop as quickly as possible

across a line for 5yds. Get as many hops in

as possible.

SINGLE LEG SKI HOPSHop on one leg diagonally through the

ladder.

RLRL

RL

RL

RL

RLRL

RL

RL

RL

RL

RR

R

R

R

RR

R

R

R

R


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ALI SHUFFLE

Standing feet together, step with foot in

direction of movement down the line (to

right, right foot 1st), then left foot. Feet

move in a tapping motion.

SPLIT HOPS

Start with feet splitting the line. Hop

switching feet back and forth as you move

down the line.

R

R

L

R

L

R

L

R

L

R

L

R

L

1

1

2

1

2

1

2

1

2

1

2

1

2

R

L

R

L

R

L

R

L


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FOOT LADDER DRILLSUse tape to design your ladder with at least 10 holes– Each hole should be a 1’ x 1’ square.

SINGLE STEPRun through ladder one foot in each hole

DOUBLE STEPRun through ladder with 2 steps in ea hole

R

L

R

L

RL

RL

RL

RL


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LEAD STEPFacing sideways, take two steps in each

hole moving through the ladder laterally.

BUNNY HOPSHop on two feet through ladder. Stay as

close to the floor as possible.

R

L

R

L

R

L

R

L

R

L

RL

RL

RL

RL

RL


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SLALOM HOPSHop through the ladder diagonally.

SINGLE LEG SLALOM HOPSHop diagonally down the side of the ladder

RL

RL

RL

RL

RL

R

R

R

R

R


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SINGLE LEG BUNNY HOPSHop on one leg through each hold of the

ladder.

SNAKE HOPHop on two feet twisting through each

rung of the ladder in an S shape.

R

R

R

R

R

RRL

R

LRL

R

L

RLR

LRL

R

L

RLR

L


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ICKY SHUFFLEIn a diagonal movement, take two steps in

each hole, then one step outside the

ladder – Right foot outside the right side of

the ladder and left foot outside the leftside of the ladder.

R

R

R

R

L

L

R

L

L

L

L

R

L R


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SPEED DRILLS

Seated Arm Pumps Sitting on the ground. Hold arms in a sprinting position (elbows bent at 90

degrees). Pump arms slowly then progressively faster until pumping as fast

as possible.

Foot Fire This drill is just like “High Knees” with the difference being that the knees

are only half as high as High Knees. Start slowly focusing on rhythm then

get faster only moving arms and legs as fast as possible.

Hill/Stadium Sprints 20-40yds up a 10-15 degree incline. Sprint with focus on leg drive

Scrambles Lying on your stomach with hands in position as to do a push-up. On signal,

press up and turn legs over as fast as possible accelerating for theprescribed distance.


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BAG DRILLS

SINGLE STEP HIGH KNEES

DRILL SET-UP:Set-up 5 agility bags approximately one yard apart. Place a cone on both sides of the

bags 5yds apart.

STARTING POSITION: Start behind the cone and FINISH through the cone.

DRILL MOVEMENT: Sprint from the cone to the first bag then transition to stepping one step in

between each bag. Don’t lean back as you run through the bags.

SPECIAL NOTES:If you do not have access to bag, 12” cones can work.

DOUBLE STEP HIGH KNEES


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LEAD STEP

DRILL SET-UP: Set-up 5 agility bags approximately one yard apart. Place a cone on both sides of the

bags 5yds apart.


DRILL MOVEMENT: Sprint from the cone to the first bag then transition to stepping two steps in

between each bag facing sideways. Don’t hop!

SPECIAL NOTES: If you do not have access to bag, 12” cones can work.

SHUFFLE WEAVE

FACING THIS DIRECTION


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BACKPEDAL WEAVE


bags 5yds apart.


DRILL MOVEMENT: Sprint from the cone to the top of the first bag then transition to a backpedal

through the 1st & 2nd bags. Repeat to sprint between the 2nd and 3rd bag, backpedal between the 3rd and

4th bag, then sprint between the 4th and 5th bag to FINISH through the cone. Keep your shoulders square

to the bags.



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SINGLE LEG BUNNY HOPS


bags 5yds apart.


DRILL MOVEMENT: Sprint from the cone to the front of the first bag then transition to a single leg hop

through the bags. Hop only on one leg through the bags. Once you get through the bags, spring

through the cone. On your return through the bags, switch to hopping on the opposite leg.


SPRINT WEAVE


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AGILITY DRILLS

PRO AGILITY

DRILL SET-UP: 3 Cones 5 yards apart covering a total of 10 yards

STARTING POSITION: Begin in a 3 point stance with down hand on the yard line. You stance should be

splitting the yard line.

DRILL MOVEMENT: Begin by sprinting either 5 yards to the right or left touching the line with the

corresponding hand the direction you chose; going to the right touch with the right and if you go to the

left touch with the left. After touching the first line turn and sprint 10 yards touching the line with the

corresponding hand to the direction you went. Finish the drill sprinting back through the starting line.

L DRILL

5yds 5yds

start

finish


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4 CORNER CONE SERIES

***PERFORM EACH OF THE FOUR DRILLS***

4 CORNERS SPRINT: Sprint from start to finish; stay under control in the turns and cone not hit the

cones. Sprint as fast as you can to finish the drill.

4 CORNERS SHUFFLE: Face into the center of the square; starting in good athletic position with knees &

hips bent and shoulders over your toes. Perform the drill by shuffling around the outside of the square;

moving as fast as possible around the square. Perform the drill going one direction and then perform

the drill going the other direction, always do the drill both directions.

4 CORNERS BACK PEDAL:

Begin by starting with your back to the direction you will be performing thedrill. Back pedal around the outside of the cones; focusing on staying low during.

4 CORNERS MEDALY: Begin by sprinting from the first cone to the 2nd cone. Then shuffle facing into

(5yds)

(5yds)

(5yds)

(5yds)

start

finish


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THREE CONE WHEEL

CONE SET-UP: Using 3 cones set-up in a triangle all 5 Yards apart.

DRILL MOVEMENT: Begin starting 5 yards from cone #1, sprint around cone 1 and then cone 2 and

finally around cone 3 sprint 5 yards past cone 3. Once you get to that line; backpedal all the way back

through the finish which is 5 yards from that line.

SPECIAL NOTES: Stay under control and do not knock over cones. Go around the cones not over them.

T DRILL

(5yds)

(5yds)

start finish

(5yds)

1 y s

(5yds)

sprint backpedal

shuffle


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Rest 1 minute between all sets and 2 minutes between exercises

DAY 1EXERCISES SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS

Bench Press 5 x 12 5 x 10 5 x 10 5 x 8

Bent Over Row 5 x 12 5 x 10 5 x 10 5 x 8

DB Incline Bench 5 x 12 5 x 10 5 x 10 5 x 8

Pulldowns 5 x 12 5 x 10 5 x 10 5 x 8

BB Standing Military 5 x 12 5 x 10 5 x 10 5 x 8

Close Grip Push-Ups 3 x 12 3 x 10 3 x 10 3 x 8


Front Squat 5 x 12 5 x 10 5 x 10 5 x 8

Deadlift 5 x 12 5 x 10 5 x 10 5 x 8

GH Raise 5 x 12 5 x 10 5 x 10 5 x 8

Leg Press 5 x 12 5 x 10 5 x 10 5 x 8

DB Shrugs 3 x 12 3 x 12 3 x 12 3 x 12Toe Raises 2 x 12 2 x 12 2 x 12 2 x 12


Incline Bench 5 x 12 5 x 10 5 x 10 5 x 8

Sissy Pull-Ups 5 x 12 5 x 10 5 x 10 5 x 8

Close Grip Bench 5 x 12 5 x 10 5 x 10 5 x 8Pulldowns (Rev Grip) 5 x 12 5 x 10 5 x 10 5 x 8

DB Sh ld P 5 12 5 10 5 10 5 8

WEEK 1 WEEK 2 WEEK 3 WE


PRE-SEASON LIFT (MAY)



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MAX EST

MAX EST

MAX EST

K 4

K 4

K 4


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Rest 1.5 minutes between all sets and 3 minutes between exercises

Complete 1 x 10 Warm-Up set for the first and second exercise of each day at 50% of your max

DAY 1

EXERCISES SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX ESTPlyo Box Routine 1 x 10 ea 2 x 10 ea 2 x 10 ea 3 x 10 ea

Deadlift 4 x 6 4 x 5

Rack Deadlift 4 x 6 4 x 5

DB Up Right Row 4 x 6 4 x 6 4 x 5 4 x 5

Weighted Pull-Ups 4 x 6 4 x 6 4 x 5 4 x 5

Good Morning 3 x 6 3 x 6 3 x 6 3 x 6

DB Row 3 x 6 each 3 x 6 each 3 x 6 each 3 x 6 each

BB Shrugs 3 x 6 3 x 6 3 x 6 3 x 6Bicep Choice 3 x 6 3 x 6 3 x 6 3 x 6

DAY 2EXERCISES SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST

Mobility Routine 1 x 10 ea 1 x 10 ea 1 x 10 ea 1 x 10 ea

Bench Press 4 x 6 4 x 5

Towel Bench 4 x 6 4 x 5

Front Squat 4 x 6 4 x 6 4 x 5 4 x 5

CG Military Press 4 x 6 4 x 6 4 x 5 4 x 5

Close Grip Bench 3 x 6 3 x 6 3 x 6 3 x 6

Single Leg Squat 3 x 6 3 x 6 3 x 6 3 x 6

Tricep Choice 3 x 6 3 x 6 3 x 6 3 x 6


Plyo Box Routine 1 x 10 ea 2 x 10 ea 2 x 10 ea 3 x 10 ea

Power Clean Progression

WEEK 8

PRE-SEASON LIFT (JUNE)

WEEK 5 WEEK 6 WEEK 7



WEEK 8

WEEK 8


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Rest 2 minutes between all sets and 4 minutes between exercises


Medicine Ball Routine 1 x 10 ea 2 x 10 ea 2 x 10 ea 2 x 10 ea

Mobility Routine 1 x 10 ea 1 x 10 ea 1 x 10 ea 1 x 10 ea

Power Clean Progression

- Jump Shrug & High Pull2 x 5 ea 2 x 5 ea 2 x 5 ea 2 x 5 ea

Hang Clean 4 x 3 4 x 3 4 x 3 4 x 3

Squat 4 x 3 4 x 3

Box Squat 4 x 3 4 x 3

Romanian Deadlift 3 x 6 3 x 6 3 x 6 3 x 6Overhead Lunge 3 x 6 ea 3 x 6 ea 3 x 6 ea 3 x 6 ea

BB Shrugs 3 x 6 3 x 6 3 x 6 3 x 6


Core Routine 2 x 10 ea 2 x 10 ea 2 x 10 ea 2 x 10 ea

Jerk 4 x 3 4 x 3 4 x 3 4 x 3

Marine Push-ups 3 x 10 3 x 10 3 x 10 3 x 10Bench Press 4 x 3 4 x 3

Towel Bench 4 x 3 4 x 3

Weighted Dips 3 x 6 3 x 6 3 x 6 3 x 6

Weighted Pull-ups 3 x 6 3 x 6 3 x 6 3 x 6

Fast Sissy Pull-ups 3 x 10 3 x 10 3 x 10 3 x 10

Bicep Choice 2 x 6 2 x 6 2 x 6 2 x 6

Tricep Choice 2 x 6 2 x 6 2 x 6 2 x 6




PRE-SEASON LIFT (JULY)



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SUBSTITUTE EXERCISES

For those of you who do not have access to a weight room, this is not an excuse for not getting stronger

during the summer. Below are alternative exercises to get you going.

LOWER BODY

Body Weight Squats

Lunges and Lunge Walks – bodyweight only or add some sort of weight and carry in arms or


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Single-Leg Squats – Standing on one leg, squat as low as possible and return to standing.

Stability Ball Leg Curls – Awesome hamstring exercise!!! All you really need is $3.00 bouncyball from wal-mart or dollar general. Lying on your back with heels on the ball, lift hips off the ground,then pull heels in toward butt. As heels come in, continue to lift hips higher – Always keep hips higher

than heels.


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SL RDL (Single Leg Romanian Deadlift)

UPPER BODY

Push-Ups

Close Grip Push-Ups


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Reverse Dips

Handstand Push-Ups


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Sissy Pull-Ups

Dips

http://www.bodybuilding.com/exercises/exerciseImages/sequences/145/Male/l/145_2.jpghttp://www.bodybuilding.com/exercises/exerciseImages/sequences/145/Male/l/145_1.jpg


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CORE ROUTINE

4 Way Bridges – 2 sets x hold each for 20 seconds

Pointer – 2 sets of 10 each arm/leg.On all fours, lift left arm and right leg to parallel to floor or higher and hold for 1-3 seconds. Then draw

elbow and knee together and touch together and hold for 1-3 seconds.


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Spider Twist – 2 sets of 10In a push-up position, draw right knee to right elbow, then draw right knee across body to left elbow,

then right knee back to right elbow and return to push-up position. Alternate legs. Keep head & neck in

a neutral position.


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MEDICINE BALL ROUTINEPerform each exercise for 2-3 sets of 10

RUSSIAN TWISTS

-Begin by putting ball at bellybutton height arms lengthaway from body and behindyour right or left hip.-Start by moving ball to the rightor left.- Keep core tight and turn/rotate

back foot to allow greaterrange of motion on exercise.

CHOPS

-Start with ball overhead atarms length.-Stop the ball when it isbetween your feet.-Repeat


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SINGLE LEG RUSSIAN TWIST

-See Russian Twist exercise-Perform on one leg

SINGLE LEG RUSSIAN TWIST

-See Russian Twist exercise-Perform on one leg


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MOBILITY ROUTINE

Perform 2 to 5 sets of each exercise

PVC Overhead Squat – With a wood dowel, PVC Pipe or light barbell, take a wide grip with elbows

locked and pressed above the head. Squat, keeping the knees tracking in line with toes and behind the

toes. Keep head up, back flat and bar just behind the head. Squat and hold as deep as possible.

Hurdle Walk – With hurdles set at mid-thigh to hip height, walk over a series of 5 to 10 hurdles. Focus

on knee height and clearance of the foot without twisting or turning the leg.


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Hurdle Unders – Going sideways through a series of 5 to 10 hurdles set at hip height, skip sideways

focusing in knee height and foot clearance.


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PLYO BOX ROUTINEPerform 2-5 sets of 10 of each exercise

Box Landing – Step on to a box 12” to 36” high. Step off and land a good athletic stance. A good

athletic stance looks like a LB’s pre-snap stance – Hip, knee and ankle bend, flat back, head straight, and

hands at pockets with elbows bent.

Jump to Box with Landing – Jump to a box 12” to 36” high. Step off and make a good landing as in Box

Landings. Reset and jump to next box and repeat.


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CONVERSION CHARTS

How to use the conversion chart:

The conversion charts are used to estimate the amount of weight you are going to usefor each weight training set. Please note that a series of charts are provided thatrepresent all the rep progressions used in the design of the program. The use of thesecharts requires that you gain a fairly accurate indication of your strength levels in eachlift. If you do not have an idea of what your max is for a certain lift, you should shoot for

a lower maximum weight until you can prove to yourself that you can handle a heaviermaximum weight. Then begin to progress for that weight.

As you get stronger, you will be able to complete more reps with the prescribed weight. At that point, bump up to the next higher maximum weight level.

See the example of the chart below...

3 sets of 10

MAX 100 110 120 130 140 150 160 170 180 190

Set 1 65 70 80 85 90 100 105 110 115 125

Set 2 70 75 85 90 100 105 110 120 125 135

Set 3 75 85 90 90 105 115 120 130 135 145

As an example, you feel your best effort in the Clean is 170 lbs. Simply use the three


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SET 100 110 120 130 140 150 160 170 180 1901 50 55 60 65 70 75 80 85 90 95

2 55 60 65 70 75 85 90 95 100 105

3 60 65 70 80 85 90 95 100 110 115

4 65 70 80 85 90 100 105 110 115 125

5 65 70 80 85 90 100 105 110 115 125

SET 200 210 220 230 240 250 260 270 280 290

1 100 105 110 115 120 125 130 135 140 145

2 110 115 120 125 130 140 145 150 155 160

3 120 125 130 140 145 150 155 160 170 175

4 130 135 145 150 155 160 170 175 180 190

5 130 135 145 150 155 160 170 175 180 190

SET 300 310 320 330 340 350 360 370 380 390

1 150 155 160 165 170 175 180 185 190 1952 165 170 175 180 185 195 200 205 210 215

3 180 185 190 200 205 210 215 220 230 235

4 195 200 210 215 220 225 235 240 245 255

5 195 200 210 215 220 225 235 240 245 255

SET 400 410 420 430 440 450 460 470 480 490

1 200 205 210 215 220 225 230 235 240 245

2 220 225 230 235 240 245 255 255 265 270

3 240 245 250 260 265 270 275 280 290 295

5 x 12 CHART


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SET 100 110 120 130 140 150 160 170 180 1901 55 60 65 70 75 80 85 90 95 100

2 60 65 70 80 85 90 95 100 110 115

3 65 70 80 85 90 100 105 110 115 125

4 70 75 85 90 100 105 110 120 125 135

5 70 75 85 90 100 105 110 120 125 135

SET 200 210 220 230 240 250 260 270 280 290

1 110 115 120 125 130 140 145 150 155 160

2 120 125 130 140 145 150 155 160 170 175

3 130 135 145 150 155 165 170 175 180 190

4 140 145 155 160 170 175 180 190 195 205

5 140 145 155 160 170 175 180 190 195 205

SET 300 310 320 330 340 350 360 370 380 390

1 165 170 175 180 185 195 200 205 210 2152 180 185 190 200 205 210 215 220 230 235

3 195 200 210 215 220 230 235 240 245 255

4 210 215 225 230 240 245 250 260 265 275

5 210 215 225 230 240 245 250 260 265 275

SET 400 410 420 430 440 450 460 470 480 490

1 220 225 230 235 240 250 255 260 265 270

2 240 245 250 260 265 270 275 280 290 295

3 260 265 270 280 285 295 300 305 310 320

5 x 10 CHART


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SET 100 110 120 130 140 150 160 170 180 1901 60 65 70 75 85 90 95 100 110 115

2 65 70 75 80 90 95 100 105 115 120

3 70 75 80 90 95 100 110 115 120 130

4 75 80 90 95 100 110 115 125 120 140

5 75 80 90 95 100 110 115 125 120 140

SET 200 210 220 230 240 250 260 270 280 290

1 120 125 130 140 145 150 155 160 170 175

2 125 130 140 145 150 160 165 170 175 185

3 135 145 150 155 165 170 175 185 190 195

4 145 155 160 170 175 185 190 195 205 210

5 145 155 160 170 175 185 190 195 205 210

SET 300 310 320 330 340 350 360 370 380 390

1 180 185 190 200 205 210 215 225 230 2352 190 195 200 210 215 220 225 235 240 245

3 205 210 220 225 230 240 245 250 260 265

4 220 225 235 240 250 255 265 270 275 285

5 220 225 235 240 250 255 265 270 275 285

SET 400 410 420 430 440 450 460 470 480 490

1 240 245 250 255 265 270 275 280 290 300

2 260 265 270 275 285 290 295 300 310 320

3 270 280 285 290 300 305 315 320 325 335

5 x 8 CHART


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SET 100 110 120 130 140 150 160 170 180 1901 65 70 75 80 90 95 100 105 115 120

2 70 75 80 90 95 100 110 115 120 130

3 75 80 90 95 100 110 115 125 120 140

4 80 90 100 105 115 125 130 140 150 155

SET 200 210 220 230 240 250 260 270 280 290

1 135 145 150 155 165 170 175 185 190 195

2 140 150 155 165 170 180 185 190 200 205

3 145 155 160 170 175 185 190 195 205 210

4 160 170 180 190 195 205 215 220 230 240

SET 300 310 320 330 340 350 360 370 380 390

1 205 210 220 225 230 240 245 250 260 265

2 215 220 225 235 240 250 255 265 270 275

3 220 225 235 240 250 255 265 270 275 2854 245 255 260 270 280 285 295 305 310 320

SET 400 410 420 430 440 450 460 470 480 490

1 270 280 285 290 300 305 315 320 325 335

2 285 290 300 305 310 320 325 335 340 350

3 290 300 305 315 320 330 335 345 350 360

4 330 335 345 355 360 370 375 385 395 400

SET 500 510 520 530 540 550 560 570 580 590

4 x 6 CHART


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SET 100 110 120 130 140 150 160 170 180 1901 70 75 80 90 95 100 110 115 120 130

2 75 85 90 100 105 115 120 130 135 145

3 80 85 95 100 110 115 125 135 140 150

4 85 95 100 110 120 130 135 145 155 160

SET 200 210 220 230 240 250 260 270 280 290

1 135 145 150 155 165 170 175 185 190 195

2 150 160 165 175 180 190 195 205 210 220

3 155 165 170 180 185 195 205 210 220 225

4 170 180 185 195 205 215 220 230 240 245

SET 300 310 320 330 340 350 360 370 380 390

1 205 210 220 225 230 240 245 250 260 265

2 225 235 240 250 255 265 270 280 285 295

3 235 240 250 255 265 275 280 290 295 3054 255 265 270 280 290 300 305 315 325 330

SET 400 410 420 430 440 450 460 470 480 490

1 280 285 295 300 310 315 320 330 335 345

2 300 310 315 325 330 340 345 355 360 370

3 310 320 330 335 345 350 360 365 375 380

4 340 350 355 365 375 385 390 400 410 415

SET 500 510 520 530 540 550 560 570 580 590

4 x 5 CHART


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1-3 warm-up sets should be performed before beginning chart

SET 100 110 120 130 140 150 160 170 180 190

1 75 85 90 100 105 115 120 130 135 145

2 80 90 95 105 110 120 130 135 145 150

3 85 95 100 110 120 130 135 145 155 160

4 90 100 110 115 125 135 145 155 160 170

SET 200 210 220 230 240 250 260 270 280 290

1 150 160 165 175 180 190 195 205 210 220

2 160 170 175 185 190 200 210 215 225 230

3 170 180 185 195 205 215 220 230 240 245

4 180 190 200 205 215 225 235 245 250 260

SET 300 310 320 330 340 350 360 370 380 390

1 225 235 240 250 255 265 270 280 285 295

2 240 250 255 265 270 280 290 295 305 3103 255 265 270 280 290 300 305 315 325 330

4 270 280 290 295 305 315 325 335 340 350

SET 400 410 420 430 440 450 460 470 480 490

1 300 310 315 325 330 340 345 355 360 370

2 320 330 335 345 350 360 370 375 385 390

3 340 350 355 365 375 385 390 400 410 415

4 360 370 380 385 395 405 415 425 430 440

4 x 3 CHART


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HALF GASSERS Sprint across field from one sideline to another. Touch line with foot.

300yd SHUTTLESet two cones 25yds apart. Sprint from cone one to cone two (25yds) and return. Repeat for a total of 6

down and backs equally a total of 300yds.

start

finish

25yd Down & Back 6 times = 300yds


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FLEXIBILITY ROUTINE

Following your workout, complete each of these stretches holding each stretch for 10-20 seconds each.

1. Arm Cross Stretch

2.

Tricep Stretch

3. Shoulder Stretch (Behind-the-Back)

4.

Wrist Stretch (each direction)

5.

Trap & Neck Stretch

6.

Calf Stretch

7.

Cobra

8.

Child’s Pose

9.

Lunge Stretch

10.

Quad Stretch

11.

Saigon Squat12.

Standing V (middle, left, right)

13.

Hip Twister

14.

Seated V (middle, left, right)


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POWER CLEAN

PROGRESSION

POWER CLEAN PROGRESSION 1


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Correct Foot PositionPerforming a clean is very similar to

performing a vertical jump. Because of this,

it makes sense to establish a correct jump

position with the feet as a starting point.

To accomplish this, step forward as if

performing a two-footed vertical jump, but

instead of actually jumping, freeze in a two-

footed jump position. The majority of the

time this will put your feet in a good starting

position.



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Hand Position

The next step is to learn correct hand position. Place your hands on the bar slightly widerthan the legs in a palm down position with the thumbs pointed toward the midline of

the body.

When the hands are correctly placed on the bar, the tips of the thumbs will just touch

the legs. This step provides a good starting hand position that can be adjusted based on

individual preference.



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Starting PositionLearning the clean from a “Hang” above the knee position

makes the learning process

easier. After you're able to consistently perform the

movement correctly from the Hang position, you can begin

learning the movement from the floor.

Establishing the correct start position from the hang

requires you to first set your foot

and hand position correctly and then lift the bar above theknees by deadlifting the bar to

the mid-thigh. At this point, slide the bar down the thighs to

a position just above the

kneecap. The head should be up, the back arched, and the

shoulders slightly forward of

the bar.

The most common mistake at this point is to place yourself

in a position where the shoulders are behind the bar. When

you attempt to fix this position, the usual mistake is to

correct the position by changing the height of the bar on the

legs. Normally, the correct position can be accomplished by

reducing the degree of flexion at the knee

joints, which causes the shoulders to shift forward of the

bar.



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Jump Shrug

From the Hang position, perform a vertical jump so that the hips are fully extended, the

back is flat, the head is up, and the heels are

off the ground.

At the top position, aggressively shrug the

shoulders straight up, keeping the arms

straight and attempting to cover the ears with

the shoulders. Make sure to not initiate this

shrugging action too soon; it should only occur

at the top of the jump.



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High Pull

Progress from the Jump Shrug into a High Pullposition so that the bar reaches sternum

height.

Emphasize keeping the elbows over the wrists

and the bar tight to the body as it's pulled

to the sternum.



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Hang CleanOnce the bar reaches sternum height, pull the

shoulders under the bar, dropping into a

semi-squat position. Sit back into a one-fourth

squat position, reaching back at the hips

with the heels on the floor and the knees

behind the toes.

At the top of the high pull the elbows are

brought up high and the bar is caught on the

fingertips and deltoids. In this rack position,

the head is up, the back is flat, the elbows

are high, and the heels are snapped down.


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EXERCISE DESCRIPTIONS

BENCH PRESS


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BENCH PRESS

Grip the bar at shoulder width or slightly wider. Thumbs wrapped around the bar, hands evenly spaced.

Position the bar above the eyes at the start, arms straight. The feet must remain on the floor, rear end on the

bench, and the head and shoulder stationary. Squeeze the shoulder blades together, put the head flat on thebench and feet flat on the floor. Make sure that there are secure collars on each side of the bar and that it is

evenly loaded.

Lower the bar slowly to the nipples. Keep the elbows under the bar. Touch the chest lightly making sure not to

bounce. Forcefully, but under control, press the bar back up to arm length. Be sure no to raise the rear end off

the bench while pressing. Slow the bar down when nearing the top so that control is maintained. The elbows

must be under and inward slightly of the bar. If they flare out this will put excessive strain on the shoulder

joint.

BENT OVER ROW



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BENT OVER ROW

Grip the bar shoulder width or slightly wider. Thumbs wrapped around the bar and

evenly spaced. Feet inside of shoulder width, lock the lower back. Keep eyes up.

Pull the bar to nipple level and squeeze the shoulder blades together. Pause at the

top and slowly lower bar.

BOX SQUAT



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BOX SQUAT

Same as SQUAT, but place a box approximately 19” high behind you. For those under

5’9” use a 17” high box and for those over 6’2” use a box 21” high. Squat and touch

the box with your butt. DO NOT sit on the box placing all the weight on your spine.

CHIN UPS



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CHIN-UPS

With an underhand grip, pull your upper chest to the bar and loweruntil your arms are completely extended.

CLOSE GRIP BENCH


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CLOSE GRIP BENCH

As with Bench Press, keep body flat on the bench, head back and feet flaton floor. Grip bar with a shoulder width grip and wrap thumbs around bar.

Lower while keeping elbows along ribs.

CLOSE GRIP PUSH UPS



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CLOSE GRIP PUSH-UPS

Hands should be 4 to 8 inches apart. Keep elbow close to ribs. Lower as

close to floor as possible.

DEADLIFT


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DEADLIFT

Shoulder width stance. Use an overhand or over/under alternate grip slightly outside

of your knees. Keep back tight and chest and chin out. Pull through your heels

keeping the bar as close to the shins as possible. Use the legs as much as possible.

DB DEADLIFT

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DB DEADLIFT

With DBs in hand, squat as low as possible. Keep DBs in line withankles. Keep chest up.


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RACK DEADLIFT

Set a bar on safety catches in a rack so that bar is just above theknees. Complete the second half of the deadlift. Pull through the

heels and finish on the balls of the feet.

DIPS


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DIPS

Lower yourself so that your upper arms are below parallel. Have a slight forward body

lean. To add weight use a weight belt or place a DB between your knees.

FRONT SQUAT



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FRONT SQUAT

Address bar so that it lays on front of shoulders as tight to the Adam’s Apple as

possible. Cross arms to help lock the bar. Keep elbows parallel with floor.

Squat with a flat back. Stay on ball of foot, not allowing knees to travel in front

of the toes.

FULL SQUAT



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FULL SQUAT

With bar on the back, keep back tight and flat, chest and chin out break at the hips and

squat. Keep weight on heels and keep knees behind toes. In a FULL SQUAT, go below

parallel. In order to complete a full squat, you must use less weight that a PARALLEL

SQUAT. This is to build the flexibility in the hips.

GH RAISE



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GH RAISE

On a Glute-Ham Raise Machine, position foot stirrups at a distance so you are able to

bend your knees and raise your upper body to vertical. Place feet in the stirrups and

lay so upper thighs are on the pad. Let your upper body hang while knees are

completely extended (locked out). Begin to raise your upper body. As your upper

body becomes parallel with the floor, begin to bend your knees. Complete the

exercise once you have reached vertical with your upper body. Lower and repeat.

GOOD MORNINGS



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GOOD MORNINGS

With a bar on the back, lock the lower back and stick the chest out.Keep a slight bend in the knees. Do not move the knees once the

exercise begins. Lower the upper body only at the hip (press the butt

back). Lower until you feel a stretch in the hamstrings.

INCLINE BENCH


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INCLINE BENCH

Grip the bar at shoulder width or slightly wider. Thumbs wrapped around the bar, hands evenly spaced. Position the bar above the

eyes at the start, arms straight. The feet must remain on the floor, rear end on the bench, and the head and shoulder stationary.

Squeeze the shoulder blades together, put the head flat on the bench and feet flat on the floor. Make sure that there are secure

collars on each side of the bar and that it is evenly loaded.

Lower the bar slowly to the upper chest. Keep the elbows under the bar. Touch the chest lightly making sure not to bounce.

Forcefully, but under control, press the bar back up to arm length. Be sure not to raise the rear end off the bench while pressing.

Slow the bar down when nearing the top so that control is maintained. The elbows must be under and inward slightly of the bar. If

they flare out this will put excessive strain on the shoulder joint.

DB INCLINE BENCH PRESS



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DB INCLINE BENCH PRESS

Grasp two dumbbells of even weight. Set them upright on the thighs. Slowly lie back onto the bench and

position the dumbbells at nipple level. Squeeze the shoulder blades together, put the head flat on the bench

and feet flat on the floor. Hand placement can vary from a standard “bench press” grip to one where the hands

are angled inwards slightly.

Press the dumbbells upward under control. When pressing, allow the dumbbells to come towards the mid-line

so that they touch lightly at the top. Pause and lower them back to the starting position . Do not stretch

excessively at the bottom. Another version of this exercise has the palms turning toward each other as you press

upwards. At the top the palms are facing each other and they rotate away from each other as the dumbbells are

lowered. When the set is complete, set the dumbbells back on the thighs upright. Sit up with dumbbells

carefully and return them to the rack.

JERK


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JERKWith feet slightly split and

bar resting on shoulders,

dip the knees and hips thenexplode out driving the bar

with the legs and hips.

Finish through with an

explosive punch from the

arms. As the bar clears the

head, rebend the knees andhips to “drop under” the

bar. Keep the feet split

during the entire lift.

1 2

3 4

BB STANDING MILITARY


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BB STANDING MILITARY

Standing ONLY! Grip bar with a shoulder width grip to slightly wider. With bar

across upper chest, press above head. Do not lean back to gain a mechanical

advantage as this is bad for the lower back. Slowly lower the bar.

LEG PRESS


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LEG PRESS

Do not allow weight too low so as to round your lower back. This can

damage lower back muscles.

LUNGE CHOICE


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LUNGE CHOICE

Choose any lunge variation with either a BB or DBs:

Pushback Lunge – step forward then pushback to a standing position.

Stepback Lunge – from a standing position, step back into a lunge and step back up to a standing position

Walking Lunge – lunge from step to step in an alternating fashion

Overhead Lunge – with barbell extended above the head (elbows locked), perform either a pushback,

stepback or walking lunge.

Side Lunge – With a wide “groin stretch” stance, hold one DB with both hands close and in front of the chest.

Lunge to one side, then to the other. Focus on getting the hips low and keeping the knee behind the toes.

PULLDOWNS



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PULLDOWNS

Grip bar with a shoulder width grip to slightly wider. Pull bar to upperchest, squeeze the shoulder blades and pause on the chest. Slowly allow

the bar to rise. Never pull bar behind head. This can damage the Rotator

Cuff muscles.

PULLDOWNS (REV GRIP)


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PULLDOWNS (REV GRIP)

Grip bar with an underhand grip shoulder-width. Pull elbows along ribsand squeeze at bottom.

PUSH PRESS


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PUSH PRESS

With the BB resting on the front shoulders, dip the knees and hips then explode out

driving the bar with the legs and hips. Finish through with an explosive punch fromthe arms. As the bar clears the head, rebend the knees and hips to “drop under” the

bar.

REVERSE DIPS


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REVERSE DIPS

With feet on one bench and hands on another, drop so that upperarms are parallel with floor then press to return.

ROMANIAN DEADLIFT (RDL)


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( )This exercise is

just like Good

Mornings butholding a bar in

front. Keep back

arched and

locked, chest out

and shoulders

back. Begin with

a slight bend inthe knees and

keep them

there. Push butt

back and lower

bar away from

legs until your

feel a hamstring

stretch then

return to

standing.

SINGLE LEG RDL (SL RDL)

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SINGLE LEG RDL (SL RDL)

Single Leg Romanian Deadlift: With one DB or Kettlebell and standing onone foot, slight bend in the knee, keep back arched and chest out. Push

hips back and lower until you feel a stretch on the hamstrings.

DB ROW


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DB ROW

With DB in one hand, pull so that elbow rubs against ribs. Pull the elbow as high as

possible. Squeeze at the top and pause before lowering slowly.

SISSY PULL-UPS



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SISSY PULL UPS

Place bar in a rack. Lay under bar and grasp. Place feet in front of bodyon the floor (on a bench or stability ball for increased difficulty). While

keeping body flat as in doing a push-up, pull chest to bar and squeeze

shoulder blades together.

DB SHOULDER PRESS


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Standing, take DBs and press from shoulders with palms facing each other to

above the head. As you press, rotate so palms are facing away.

BB SHRUGS



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BB SHRUGS

With BB in hand, shrug the shoulders as high as possible. Squeeze the

shoulders at the top. Do not make circles with the shoulders – ONLY straight up

and down. Rounding the shoulders can damage shoulder cartilage.

DB SHRUGS



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DB SHRUGS

With DBs in hand, shrug the shoulders as high as possible. Squeeze the

shoulders at the top. Do not make circles with the shoulders – ONLY straight

up and down. Rounding the shoulders can damage shoulder cartilage.

SINGLE LEG SQUAT



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SINGLE LEG SQUAT

Using a DB, plate or kettlebell, or without weight, squat on one legwith free leg in front. For beginners, use hands to hang onto a steady

piece of equipment and use for balance and assistance.

SPLIT SQUAT


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SPLIT SQUAT

With DBs or a BB on the back, place on foot on an elevated object (bench,

box or step). Squat down on one leg so that thigh is parallel with floor.

Keep squatting knee behind front toes.

TOE RAISES


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With toes on an elevated surface and either a BB on the back or DBs inhand, raise up on the toes and slowly lower until you feel a stretch on the

calves.

TOWEL BENCH


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TOWEL BENCH

Perform the Bench Press as normal, but use a rolled-up towel, hard foam or block

as a stopping point for the bar. The item should stop the bar 3” to 6” above the

chest.

UPRIGHT ROW (URR)



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With DBs in each hand, pull to just under chin. Make to lead with the elbows – Keep

elbows high. Lower slowly.

FLEXIBILITY DESCRIPTIONS



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1 2 3

4 5

6 7 8


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12 13 14


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15 16 17

257331014 MacMurray Football Pre Season Workouts

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