Preparation Phase 1, Anatomical Adaptation Early Off-Season

As a strength and conditioning staff, our objective for you, as the athlete is to:
1. Develop, reestablish, and increase your work capacity.
2. Reintroduce yourself to the fundamentals of strength development and dynamic functional
flexibility.
3. Start eliminating structural weaknesses developed over the course of a season.
4. Provide a Functional background on which to commence hypertrophy and strength training.
5. Using lower intensities will provide a means of active restoration.
6. Start eliminating unwanted body fat.
Training System
For the first two training blocks, we will utilize a form of traditional circuit training (TCT) known as mixed
circuit training (MCT). This method of combined development will employ traditional strength training,
dynamic flexibility, and cardiovascular training with active rest intervals.
The Principals of Mixed Circuit Training
1. Intensity of Exercise
-Strength training with approximately 50-80% of ones 1RM
-Aerobic training between 40-60% of ones maximal performance ability over a long distance or
70-80% of ones maximal capability with short, frequent rest intervals.
2. Density of Exercise or Work to Rest ratio
-Strength: varying from 60 seconds to 3 minutes
-Aerobic: none at low intensities or 30-90 seconds at higher intensities.
3. Volume of Exercise
-Strength: large volume of total weight lifting using a higher number of repetitions
-Aerobic: covering longer distances with low intensities or shorter distances at a higher intensity
4. Duration of Exercise
-Strength: 10-30 seconds
-Aerobic: distance dependent
5. Physiological Effect & Training Effect
-Strength: muscular and power endurance, work capacity, muscle cross-section area, energy
potential, and basic motor coordination.
-Aerobic: cardiovascular efficiency, capillarization, oxygen uptake, aerobic capacity, and work
capacity.
6. Educational & Psychological Effect
-Strength & Aerobic: development of staying power, determination, foundation of self-
confidence, physical ability to mobilize oneself to do hard work, and the ability to resist fatigue.

Training Instructions for Training Blocks I & II



1. General Warm-Up [Active, Dynamic, and Prehabiliation] (15-20 minutes) make sure that your
upper or lower body is thoroughly warmed up before beginning the MCT program. You should b
exhibiting a mild to medium sweat throughout the body parts that you are preparing to train.
2. Upon completion of your warm-up, take a 5-minute break to mentally prepare and set up or
locate your exercise stations.
3. Perform prescribed workout but do not alter the order of the exercise or change exercise within
the training block. Prior to starting, make the needed modifications (choice of exercise when an
Option is given), and then stick with in through the extent of the training block. Not doing so
will make it impossible to measure the onset of fatigue and systematic improvement. You
should all understand what you limitations are, so pick wisely.
4. AS you will notice, these exercises are arranged or paired via lower body/upper body or an
agonist (muscles acting)/antagonistic (muscles opposing) fashion. Therefore, when one muscle
group is working or under contraction (upper body or chest), its paired or opposing muscle
group (lower body or back) is relaxing. This acts as a means of active rest.
5. The same letter followed by an exercise number designates a pair. As an example, A1 & A2 are
trained together, followed by B1 & B2, then C1 & C2, etc.
6. Also, when pairing exercises you must complete all sets and reps given for that pair before
proceeding to the next pair. For example, complete A1 & A2 before moving on to B1 & B2, and
so forth.
7. Consequently, pay particular attention to the rest intervals. These have been chosen for a
specific reason. If you do not have a stopwatch, clock, or watch, judge as close as you can. FO
example, Training Block I, Exercise A1 (Single Leg Press, 2x20) & A@ (Dumbbell BP, 2x15) with a
2 minute rest interval. Warm-Up, perform set 1 of A1, rest 2 minutes, perform set 1 of A2, rest
2 minutes, perform set 2 of A1, rest 2 minutes, perform set 2 of A2. This will give you a total of
4 minutes rest (plus the time of training the paired exercise) before performing the subsequent
set.
8. The main lower body and upper body exercise should, if possible, be performed unilaterally
(single limb) or with dumbbells. This is to correct any imbalances that have occurred during the
season.
9. It is imperative that you pick a weight that you can handle for all the sets designated! Use the
highest repetition number for each exercise as the baseline number (even though you might not
have to perform that rep scheme on that particular day). As a general rule of thumb, after the
1
st
set of 15 you should be able to perform an additional 4-6 reps, and after the 2
nd
set 2-3 reps.
For example: Upper Body highest set x rep scheme is 2x15
DB Bench Press 2x15
Set 1 80# DBs Perform 15 but could have got 19-21
Set 2 80# DBs Perform 15 but could have got 17-18
Be intelligent and use our guidelines on determining your training weight. Warm-up gradually
and base your decision off of it. If you cannot complete the assigned reps, you are training to
heavy. Make the adjustment since no one knows your body better than you do.


10. You will perform 3 total body workouts over the period of a week. The training days are
alternated in a Medium-Low-High or High-Medium-Low intensity fashion. It is imperative that
you stick with the weight that you have previously chosen, in the high repetition day, for the
subsequent Medium and Low intensity days! Again, this acts as a means of active rest.
For example:
DB Bench Press 2x15 (High) 3x12 (Medium) 4x8 (Low)
Original Weight Set 1-80# Set 1-80# Set 1-80#
Chosen 80# DBs Set 2-80# Set 2-80# Set 2-80#
Set 3-80# Set 3-80#
Set 4-80#
11. Again, please notice that your first upper body day is at Medium intensity (3x12), but base your
weight chosen off of the prescribed reps on the High intensity day (2x15). Your first leg day is at
high intensity (2x20) so all-subsequent workouts for that training block should be based off of
your chosen weight. Dont guess make an educated decision based off of your warm-up and
current state of trainability.
12. SLOW COOK IT- We understand that the weight you have chosen remains constant. But you
must understand that muscles adapt quicker than tendons and ligaments. Therefore, you must
resist the temptation to increase your loading on the Medium and Low intensity days. Do not, I
repeat, do not train to failure!!!
13. Maintain perfect exercise technique. If you cannot, the load chosen is too heavy!
14. At the conclusion of every strength training session, you will be asked to perform aerobic
conditioning at a medium intensity of your own pace, and not truly pushing yourself for 20-30
minutes! Preferably the stair master, elliptical, or arc trainer and for variation utilize the bike
for spinning or treadmill for conversational jogging.
15. Cool down (5-10 minutes). This can consist of any type of static stretching, yoga, green band
stretching, hang off of a glute/ham, easy bodyweight exercises throughout the full range of
motion, duck under and step over (a barbell positioned in a rack or imaginary hurdles), and the
quadruped series on all 4s.
16. Remember, there is no justice in this world so you must create your own!
Background Information
1. Traditional circuit training (TCT) performed with lighter weights (<40% of ones 1RM) and higher
repetitions (>25) with no rest intervals, and without aerobic conditioning has been proposed as
a highly successful system for developing all-around fitness. This claim is far from accurate.
Instead, research has shown that TCT by itself is insufficient in developing strength and power
and only modest at best in developing local muscular endurance, cardiovascular fitness, and
decreases in body fat. Limiting ourselves to just one form of exercise does not allow us to
produce simultaneous maximum conditioning of strength, aerobic fitness, and flexibility.
2. In actuality, TCTs major limitation is imposed by its very attempt to introduce aerobic
conditioning into conventional weight training. The elimination of rest intervals prevents one
from using heavier weights and maintaining posture perfect form throughout an exercise. Only


when rest intervals are reintroduced into mixed circuit training (MCT) can all-around
conditioning become possible.
3. Therefore, the concurrent development of many fitness factors must utilize many different
means and methods. Incorporating both weight and endurance training (MCT) with active rest
intervals produces superior results to TCT in terms of improvements in strength and
cardiovascular stamina. This allows for a specific and the desired training effect for football.
4. Question: Football is not an aerobic sport so why develop the cardiovascular system? Correct,
but the aerobic pathway plays a vital role in human performance and is the foundation for all
sports, if for no other reasons than work capacity, recovery, and overall improvement of the
cardio-pulmonary system. Randomized team sports, involving continuous motion performed
with varying bursts of power are required to have a properly developed aerobic system. This
will allow you and our team to perform at a maximal intensity in the last half of the game and
season.
5. It is important that you realize a new and stable level of general and specific fitness cannot be
maintained if restricted to a short time frame. Granted, all the necessary abilities can be quickly
gained from intensive training, but the resulting positive physiological processes are as quickly
lost as they were gained. Therefore, the stability of a high level of fitness is proportionally
related to the length of time it took to acquire it. In other words, start preparing for the
upcoming season now.
6. Dynamic flexibility is a must for joint health especially in aging athletes. Movement about a joint
creates changes in pressure in the joint capsule that drives nutrients from the synovial fluid
(fluid a joint is encased in) toward the cartilage of the joint. Since cartilage lacks its own blood
supply, the chondrocytes (the cells that produce cartilage), must depend on diffusion of oxygen
and nutrients directly from synovial fluid for survival. Appropriately, joint mobility correlates
highly with joint health.
GENERAL WARM-UP for Training Blocks I & II
(Active + Dynamic + Prehabiliation)
*You must warm-up to training not train to warm-up!
1. Active (5-10 minute) Warm-up: utilize any piece of conditioning equipment or jump rope
2. Dynamic Warm-Up: Calisthenics
a. Jumping Jacks/10
b. Split Jacks/10 (1 leg in front, 1 behind, arms same as JJ)
c. Long Striders x10 (same leg placement as SJ, pull the rope with arms)
d. Neck Flexion & Extension/5e
e. Lateral Flexion & Extension/5e (ear to shoulder)
f. Shoulder rolls/5e (hands on hips)
g. Long arm swings/10
h. Arm Circles/5e (small to big)
i. Exaggerated Good Mornings/5e (trunk flexion & extension toes to heels)
j. Side Bends0/5e (straight arms, hands touch knees)


k. Staggered wide stance hip circles/5e
l. Knee circles/5e
m. Ankle plantar & dorsiflexion/5e
n. Ankle inversion & eversion/5e
o. Split Squats/5e (lunge position)
p. TKEs 2x20 use bands, low box, or multi-hip unit
3. Dynamic Warm-Up Hip Mobility
a. Leg Swings/5e (side 2 side)
b. Leg swings/5e (front to back)
c. Quadruped (all 4s) hip abduction (to side)/5e
d. Quadruped hurdlers forward/5e
e. Quadruped hurdlers backward/5e
f. Hurdle Mobility (place barbell in a rack, visualize imaginary hurdles, or use a stretch cord)
Duck under/10
g. Hurdle mobility Step over/10
4. Prehabilitation
a. 4-way Neck
b. Shrugs
c. Rotator cuff/External & Internal Rotation
TRAINING BLOCK I
TRAINING BLOCK I
1. General Warm-Up
2. Prehabilitation
a. 4-way Neck- Performed slow and under control (machine, stability ball leans into wall,
manual with partner, neck harness, with bands, wrestling bridges)
M 2x20 / W2x12 / F 2x15
b. Barbell Shrugs Normal grip using NO straps!
M (Isometric emphasis) 2x20 10 second high hold + 10 reps then repeat = 1 set
W (Submax eccentric emphasis) 2x20 + 4-2-1 tempo (4 second lower-2 second hold 1
second raise)
F (Dynamic emphasis) 2x20 (normal reps)
c. Rotator cuff/External & Internal Rotation @ 0 degrees (Dumbbell, cables, bands)
External Rotation Away from body, stay in the box with rolled up towel under arm
M (Isometric emphasis) 3x5 + 2-5-1 tempo (2s lower 5s hold 1s raise)
W (Submax eccentric emphasis) 2x8 + 6-1-1 tempo (6s lower-1s hold-1s raise)
F (Dynamic emphasis) 3x10 (normal reps)
Internal Rotation Towards body, open arm outside box with rolled up towel under arm
M/W/F Dynamic emphasis (normal controlled reps)
2x15-20


3. **AEROBIC CONDITIONING
4. Cool down

EXERICSE Sets x Reps + Rest Intervals
(RI) in between pairs
Training Weight
based off of
highest reps
Coach points
A1. Single leg Leg
Press

M 2x20 + 2m RI
W 4x10 + 1m RI
F 3x15 + 90s RI

Position heel high and dig it into the
plate, if unavailable, stationary alternate
lunges are a viable alternative.
A2. Dumbbell,
Hammer, or
machine BP
M 2x15 + 2m RI
W 4x8 + 1m RI
F 3x12 + 90s RI
Palms in and elbows at 45 degrees
B1. Front Hover M/W/F 3x20s + 1m RI
On forearms and toes. Keep hips up &
make entire torso as tight as possible
B2. Lazy
Supermans
M/W/F 3x10 R&L + 1m RI
Face down on floor, 1 hand under
forehead, lift opposite arm & leg from
glute, squeeze torso. Hold for 2s.
C1. Body weight
Reverse Hypers
M 2x20 + 1m RI
W 4x10 + 1m RI
F 3x15 + 1m RI

Use a reverse hyper, glute/ham (reverse
body position, grab foot plates), or place
a stability ball on a bench and grab
underneath. Perform slow and
controlled.
C2. Cable Tricep
extensions
M 2x15 + 1m RI
W 4x8 + 1m RI
F 3x12 + 1m RI

Dynamic reps. Maintain constant
tension on triceps by not letting the bar
travel past 90 degrees of elbow bend.
D1. McGill sit-ups M/W/F 3x15 R&L + 60s RI
Just shoulder blades off ground. Make
torso as tight as possible while lifting
chin & chest to ceiling (add weight or
change arm position to increase
difficulty), hold for 3s. Straight legs,
ankle in dorsiflexion.
D2. 4-way hip
flexion
M/W/F 3x10 R&L + 60s RI
Stand erect. Flexion (up), extension
(back), abduction (out from body), &
adduction in towards body).
E1. Double leg Leg
curls
M 2x20 + 90s RI
W 4x10 + 90s RI
F 3x15 + 90s RI

Use any machine but point toes (plantar
flex) to inactivate calf muscles.
E2. Vertical lat row
M 2x15 + 90s RI
W 4x8 + 90s RI
F 3x12 + 90s RI

Use front lat cable, Hammer high
pulldown or row variation. Maintain a
statically held torso at 70 degrees. Use
any handgrip.
F1. Seated calf
raises
M 2x20 + 60s RI
W 4x10 + 60s RI
F 3x15 + 60s RI

For soleus. Stretch to the fullest,
perform slow and under control.
F2. Contra-lateral
shoulder raise
M 2x15 + 60s RI
W 4x8 + 60s RI
F 3x12 + 60s RI

1 arm in front and 1 to the side.
Maintain scapular plane, 80/30 and
never above 90 degrees.


TRAINING BLOCK II
TRAINING BLOCK II
1. General Warm-Up
2. Prehabilitation
a. 4-way Neck- Change exercise from TB I. Performed slow and under control (machine,
stability ball leans into wall, manual with partner, neck harness, with bands, wrestling
bridges)
M 2x15 / W2x10 / F 2x12
b. Dumbbell Shrugs \ NO straps!
M (Isometric emphasis) 2x20 10 second high hold + 10 reps then repeat = 1 set
W (Submax eccentric emphasis) 2x20 + 4-2-1 tempo (4 second lower-2 second hold 1
second raise)
F (Dynamic emphasis) 2x20 (normal reps)
c. Rotator cuff/External & Internal Rotation @ 0 & 45 degrees (Dumbbell, cables, bands)
External Rotation Away from body, stay in the box with rolled up towel under arm
M (Isometric emphasis) 2x5 @ 0 & 45 degrees + 2-3-1 tempo (2s lower 3s hold 1s
raise)
W (Submax eccentric emphasis) 2x10 + 4-1-1 tempo (4s lower-1s hold-1s raise)
F (Dynamic emphasis) 3x10 (normal reps)
Internal Rotation Towards body, open arm outside box with rolled up towel under arm
M/W/F Dynamic emphasis (normal controlled reps)
2x10-12


















EXERICSE Sets x Reps + Rest Intervals
(RI) in between pairs
Training Weight
based off of
highest reps
Coach points
A1. Dumbbell Step-
Ups (box for thigh
slightly below
parallel to ground

M 2x15 + 2m RI
W 4x8 + 90s RI
F 3x12 + 90s RI

Non-dominant leg first. Drive heel thru
box & squeeze glute.
A2. Dumbbell,
Hammer, or
machine Incline
M 2x20 + 2m RI
W 4x10 + 1m RI
F 3x15 + 90s RI
Palms in and elbows at 45 degrees
B1. Side Hover M/W/F 3x10-20s + 1m RI
On 1 forearm and side of foot. Hips up &
make entire torso as tight as possible
B2. Quadruped
Supermans
M/W/F 3x10 R&L + 1m RI
On all 4s, opposite arm & leg. Squeeze
floor together, make torso tight, hold
for 2s.
C1. Stability ball
hip extension + leg
curl
M 2x15 + 90s RI
W 4x8 + 90s RI
F 3x12 + 90s RI

Make torso tight, squeeze glutes to
extend hips then curl ball underneath.
C2. Dumbbell JM
presses
M 2x20 + 90s RI
W 4x10 + 90s RI
F 3x12 + 90s RI

Place the db on your chest by tipping it
on the corner of its side, pause then
press.
D1. Negative to
neutral stability
ball crunch
M/W/F 3x10 R&L + 60s RI
Hook feet, lean back as you follow the
natural curve of the ball. Squeeze torso,
and hold parallel position for 3s.
D2. Hip Flexors M/W/F 3x20 R&L + 60s RI
Hanging Knee to chest, Roman chair,
Logan hip flexors on cable, or variation.
E1. Standing calf
raise
M 2x15 + 90s RI
W 4x8 + 90s RI
F 3x12 + 90s RI

For gastroc. Stretch to the fullest,
maintain tension, and perform under
control.
E2. Horizontal lat
row
M 2x20 + 90s RI
W 4x10 + 90s RI
F 3x15 + 90s RI

Chest supported, long cable row, db row
or Hammer parallel row. Pull to put
change in your pockets.
F1. Strap pulls
M 2x20 + 60s RI
W 4x10 + 60s RI
F 3x15 + 60s RI
Pull strap to nose with elbows high.
F2. Lateral
shoulder raise
M 2x15 + 60s RI
W 4x8 + 60s RI
F 3x12 + 60s RI

Use dumbbells, cable, or machine.
Maintain scapular plane with arms not
going above 90 degrees.
3. **AEROBIC CONDITIONING
4. Cool down






TRAINING BLOCK III
Training Instructions for Training Block III
1. IN this two-week block, you will begin a traditional training template. To the best of your ability,
please select the appropriate load with each exercise and keep in mind the set x rep scheme. At
this time, we would rather you underestimate than overestimate.
2. Pay attention for NOT all exercises are paired. As a reminder, the same letter followed by an
exercise number designates a pair. As an example, A1 & A2 are trained together, followed by B1
& B2, then C1 & C2, etc. On your leg day, the first three exercise are paired, A1 & A2 & A3, while
the squat is not. The same holds true for the bench press and vertical lat row, as they also are
not paired.
3. Concluding the strength training session, you will notice we have introduced the infamous
Dynamic warm-up. You will find two variations, Dynamic warm-up #1 and #2 at the end of this
workout. We understand that the majority of you (okay, all of you) do not like this in the least
bit, but unfortunately it is very important in the development of general movement patterns for
any athlete.
4. During this two-week time frame, you will also be all asked to perform a reasonable amount of
aerobic conditioning on the treadmill. This is more intensive in nature, but still abides by the
guidelines in developing your aerobic system. AS you will notice, we have given miles per hour
(MPH) ranges understanding that all individuals are not created equal. Run according to your
capabilities but within the required parameters.
5. Following the treadmill training, we strongly encourage all individuals that need to continue to
lose weight to resume exercising using the same recommendations we gave you during the first
two training blocks. At a medium intensity or a conversational exercise pace for an additional
20-30 minutes on any piece of equipment.











Monday
1. Active Warm-Up (10-15 minutes) utilize any piece of conditioning equipment or jump rope.
EXERICSE Sets x Reps + Rest
Intervals (RI) in between
pairs
Training Weight
based off of
highest reps
Coach points
A1. 4-way Neck
(change exercise
from TB II)

2x20 + 60s RI
Performed slow and under control (machine,
stability ball leans into wall, manual with
partner, neck harness, with bands, wrestling
bridges)
A2. Barbell Snatch
grip Shrugs
2x20 + 90s RI
Wide grip with hands on outside rings. Use
straps if available!
B1. Rotator
cuff/External &
Internal Rotation @
0 & 45 & 80/30
degrees
1x12 each of 3 positions
and each arm + 60s RI

Dynamic reps. Choice between dumbbells,
cables, or bands.
B2. Iso-hold push-ups 3x20s + 60s RI
Stack 2-45# plates upon one another.
Squeeze chest & upper back to store elastic
energy. Elbows at 45 degrees.
C1. Submax eccentric
Bench Press
4x5 reps + 60% of 1RM
(season max) + 6-0-X +
3m RI

Control and store elastic energy on the 6s
lowering portion (lower w/your back) and
EXPLODE as fast as possible on the raising (X
tempo)
D1. Iso-miometric
Vertical lat row
3x6-5-4-3-2-1 + 1
dynamic rep + 2m RI

Change exercise from TB I. Use front lat
cable, Hammer High pulldown, or variation.
Maintain statically held torso at 70 degrees.
E1. 1 triceps
pushdowns
4x8-10 + 90s RI
Change bar attachment from TB I. All the
way down, half way up and down again is 1
rep.
E2. Submax eccentric
dumbbell hammer
curls
4x8-10 + 4-0-1 tempo +
90s RI
4 second lengthening
F1. Posterior deltoid
Single arm bent
over lateral raise
3x15
Maintaining a flat back & neutral head
(perfect posture while bent over) use a low
cable or dumbbell. With a slightly bent elbow
raise arm parallel to ground w/thumb in line
w/ear.
F2. McGill series
Shooters
3x10 R&L leg
Maintain a neutral spine (pain free ROM).
Keep head on ground & apply gentle pressure
into the ground via low back. Alternate legs
in a cycling fashion w/ankles dorsiflexed.
G1. Standing cable
retract-row
2x10 R&L
Use cable system and maintain scapular
plane, 80/30.
F2. Rotational Side
Crunches
3x12-15
Lying on your side, stretch to the fullest, and
laterally flex your torso. Use a stability ball,
glute/ham, or a bench with a partner.




3. Dynamic warm-up #1 for Training Block III.
4. ***AEROBIC CONDITIONING on a treadmill
1 minute jogging and 2 minutes recovery walk (between 2.5-3 mph) x 5 reps @ a 1%
grade (a total time on the treadmill of 15 minutes).
OL between 6.5-7 mph
DL between 7-7.5 mph
LB/TE/FB/QB/HB between 7.5-8.5 mph
RB/DB/WR between 8-9 mph
If you need to lose weight, this is the perfect time to do so. After the treadmill training, exercise at a
medium intensity or conversational exercise for any additional 20-30 minutes on any piece of
equipment.
5. Cool down continuing walking until your heart rate returns to normal then static stretch, use a
green band, or hang off of the glute/ham.

















Wednesday
1. Active Warm-Up (10-15 minutes) utilize any piece of conditioning equipment or jump rope.
EXERICSE Sets x Reps + Rest
Intervals (RI) in between
pairs
Training Weight
based off of
highest reps
Coach points
A1. Parallel Wall sits

3x20s + 60s RI
Sit in imaginary chair against wall, drive heels
thru ground turn pubis up
A2. TKEs 3x20 + 60s RI Use band, low box, or multi hip
A3. Seated groin
abduction (out) &
adduction (in)
2x15 + 60s RI
Use any selectorized machine. Perform slow
and controlled.
B1. Hurdle mobility
2x10 step over
2x10 duck under

Set barbell in rack, stretch a cord, or utilize
imaginary hurdles
C1. Barbell squats or
Double leg Leg press
(start light)
3x8 + 4-2-X tempo +
3-4m RI
3x10 + 4-2-X tempo
3-4m RI

4 sec down, 2 sec iso hold at bottom, X
equals EXPLODE out of the hole. Maintain
perfect posture, ass back, and chest up, while
driving thru your heels. Dont sacrifice
technique for weight
D1. 45 degree
Hyperextension
2x10 + 4-1-2 tempo +
bodyweight + 90s RI

These are not reverse hypers. Set pad at hips,
lock legs and bend at the wait. Start straight
out, keep chin tucked on chest, and lower for
4s while rising for 2s.
E1. Pull-thrus 3x10-12 + 90s RI
Use low cable. Maintain perfect posture, stick
ass back, and keep head & chest up.
E2. Globetrotters 3x10 R&L leg (20 total)
Statically maintaining a V-sit position,
alternate passing (draw a figure 8) a med ball
or weight plate while scissoring your legs.
F1. Single leg
isomiometric Leg
Curl
3x6-5-4-3-2-1 + 1
dynamic rep

Change machine from TB 1. Point toes
(plantar flex) to inactivate calf muscles.
F2. Partner passes
w/a med ball
3x12-15
Maintaining a neutral spine, curl-up and
throw a medball to a partner (or into wall)
over your knees.
3. Dynamic warm-up #1 for Training Block III.
4. ***AEROBIC CONDITIONING on a treadmill
1 minute jogging and 2 minutes recovery walk (between 2.5-3 mph) x 6 reps @ a 1% grade (a total time
on the treadmill of 15 minutes).
OL between 6.5-7 mph
DL between 7-7.5 mph
LB/TE/FB/QB/HB between 7.5-8.5 mph
RB/DB/WR between 8-9 mph
If you need to lose weight, this is the perfect time to do so. After the treadmill training, exercise at a
medium intensity or conversational exercise for any additional 20-30 minutes on any piece of
equipment.
5. Cool down continuing walking until your heart rate returns to normal then static stretch, use a
green band, or hang off of the glute/ham.


Friday
1. Active Warm-Up (10-15 minutes) utilize any piece of conditioning equipment or jump rope.
EXERICSE Sets x Reps + Rest
Intervals (RI) in between
pairs
Training Weight
based off of
highest reps
Coach points
A1. 4-way Neck
(change exercise
from TB II)

2x12 + 60s RI
Performed slow and under control (machine,
stability ball leans into wall, manual with
partner, neck harness, with bands, wrestling
bridges)
A2. Barbell Snatch
grip Shrugs
2x20 + 90s RI
Wide grip with hands on outside rings. NO
straps!
B1. Rotator
cuff/External &
Internal Rotation @
0 & 45 & 80/30
degrees
1x12 each of 3 positions
and each arm + 60s RI

Dynamic reps. Choice between dumbbells,
cables, or bands.
B2. Iso-hold push-ups 2x30s + 60s RI
Stack 2-45# plates upon one another.
Squeeze chest & upper back to store elastic
energy. Elbows at 45 degrees.
C1. Submax eccentric
Bench Press
4x4 reps + 65% of 1RM
(season max) + 6-0-X +
3m RI

Control and store elastic energy on the 6s
lowering portion (lower w/your back) and
EXPLODE as fast as possible on the raising (X
tempo)
D1. Submax eccentric
Vertical lat row
3x9 6-1-1 + 2m RI
Use same machine & grip pattern as you used
on Monday. Maintain statically held torso at
70 degrees.
E1. 1 triceps
pushdowns
4x8-10 + 90s RI
Stay with same bar attachment. All the way
down, half way up and down again is 1 rep.
E2. Submax eccentric
dumbbell hammer
curls
4x8-10 + 4-0-1 tempo +
90s RI
4 second lengthening
F1. Posterior deltoid
Single arm bent
over lateral raise
3x12
Maintaining a flat back & neutral head
(perfect posture while bent over) use a low
cable or dumbbell. With a slightly bent elbow
raise arm parallel to ground w/thumb in line
w/ear.
F2. McGill series
Shooters
3x10 R&L leg
Maintain a neutral spine (pain free ROM).
Keep head on ground & apply gentle pressure
into the ground via low back. Alternate legs
in a cycling fashion w/ankles dorsiflexed.
G1. Standing cable
retract-row
2x10 R&L
Use cable system and maintain scapular
plane, 80/30.
F2. Rotational Side
Crunches
3x12-15
Lying on your side, stretch to the fullest, and
laterally flex your torso. Use a stability ball,
glute/ham, or a bench with a partner.




3. Dynamic warm-up #1 for Training Block III.
4. ***AEROBIC CONDITIONING on a treadmill
1 minute jogging and 2 minutes recovery walk (between 2.5-3 mph) x 7 reps @ a 1%
grade (a total time on the treadmill of 15 minutes).
OL between 6.5-7 mph
DL between 7-7.5 mph
LB/TE/FB/QB/HB between 7.5-8.5 mph
RB/DB/WR between 8-9 mph
If you need to lose weight, this is the perfect time to do so. After the treadmill training, exercise at a
medium intensity or conversational exercise for any additional 20-30 minutes on any piece of
equipment.
5. Cool down continuing walking until your heart rate returns to normal then static stretch, use a
green band, or hang off of the glute/ham.


















Monday (Week 2 of TRAINING BLOCK III)
1. Active Warm-Up (10-15 minutes) utilize any piece of conditioning equipment or jump rope.
EXERICSE Sets x Reps + Rest
Intervals (RI) in between
pairs
Training Weight
based off of
highest reps
Coach points
A1. Parallel Wall sits

2x30s + 60s RI
Sit in imaginary chair against wall, drive heels
thru ground turn pubis up
A2. TKEs 3x20 + 60s RI Use band, low box, or multi hip
A3. Seated groin
abduction (out) &
adduction (in)
2x15 + 60s RI
Use any selectorized machine. Perform slow
and controlled.
B1. Hurdle mobility
2x10 step over
2x10 duck under

Set barbell in rack, stretch a cord, or utilize
imaginary hurdles
C1. Barbell squats
or
Double leg Leg press
3x8 + 4-2-X tempo +
3-4m RI
3x10 + 4-2-X tempo
3-4m RI
+10#s for squats
+20-25#s for leg
press
4 sec down, 2 sec iso hold at bottom, X
equals EXPLODE out of the hole. Maintain
perfect posture, ass back, and chest up, while
driving thru your heels. Dont sacrifice
technique for weight
D1. 45 degree
Hyperextension
2x10 + 4-1-2 tempo +
bodyweight + 90s RI
+10-15#s (hold
plate or
dumbbells)
These are not reverse hypers. Set pad at hips,
lock legs and bend at the wait. Start straight
out, keep chin tucked on chest, and lower for
4s while rising for 2s.
E1. Pull-thrus 3x10-12 + 90s RI
Use low cable. Maintain perfect posture, stick
ass back, and keep head & chest up.
E2. Globetrotters 3x10 R&L leg (20 total)
Statically maintaining a V-sit position,
alternate passing (draw a figure 8) a med ball
or weight plate while scissoring your legs.
F1. Single leg Submax
eccentric Leg Curl
3x8 + 6-1-1 tempo
Same machine as last Wednesday. Point toes
(plantar flex) to inactivate calf muscles.
F2. Partner passes
w/a med ball
3x12-15
Maintaining a neutral spine, curl-up and
throw a medball to a partner (or into wall)
over your knees.
3. Dynamic warm-up #1 for Training Block III.
4. ***AEROBIC CONDITIONING on a treadmill
1 minute jogging and 2 minutes recovery walk (between 2.5-3 mph) x 6 reps @ a 1% grade (a total time
on the treadmill of 15 minutes).
OL between 6.5-7 mph
DL between 7-7.5 mph
LB/TE/FB/QB/HB between 7.5-8.5 mph
RB/DB/WR between 8-9 mph
If you need to lose weight, this is the perfect time to do so. After the treadmill training, exercise at a
medium intensity or conversational exercise for any additional 20-30 minutes on any piece of
equipment.
5. Cool down continuing walking until your heart rate returns to normal then static stretch, use a
green band, or hang off of the glute/ham.


Wednesday (Week 2 of TRAINING BLOCK III)
1. Active Warm-Up (10-15 minutes) utilize any piece of conditioning equipment or jump rope.
EXERICSE Sets x Reps + Rest
Intervals (RI) in between
pairs
Training Weight
based off of
highest reps
Coach points
A1. 4-way Neck

3x10 + 60s RI
Performed slow and under control (machine,
stability ball leans into wall, manual with
partner, neck harness, with bands, wrestling
bridges)
A2. Barbell Snatch
grip Shrugs
3x15 + 90s RI
Wide grip with hands on outside rings. Use
straps if available!
B1. Rotator
cuff/External &
Internal Rotation @
0 & 45 & 80/30
degrees
1x12 each of 3 positions
and each arm + 60s RI

Dynamic reps. Choice between dumbbells,
cables, or bands.
B2. Iso-hold push-ups 1x60s
Stack 2-45# plates upon one another.
Squeeze chest & upper back to store elastic
energy. Elbows at 45 degrees.
C1. Submax eccentric
Bench Press
6x3 reps + 70% of 1RM
(season max) + 6-0-X +
3m RI

Control and store elastic energy on the 6s
lowering portion (lower w/your back) and
EXPLODE as fast as possible on the raising (X
tempo)
D1. Dynamic Vertical
lat row
3x8-10
Keep everything the same as previous two
workouts. Maintain statically held torso at 70
degrees.
E1. 1 triceps
pushdowns
4x8-10 + 90s RI
Stay with same bar attachment. All the way
down, half way up and down again is 1 rep.
E2. Submax eccentric
dumbbell hammer
curls
4x8-10 + 4-0-1 tempo +
90s RI
4 second lengthening
F1. Posterior deltoid
Single arm bent
over lateral raise
3x10
Maintaining a flat back & neutral head
(perfect posture while bent over) use a low
cable or dumbbell. With a slightly bent elbow
raise arm parallel to ground w/thumb in line
w/ear.
F2. McGill series
Shooters
3x10 R&L leg
Maintain a neutral spine (pain free ROM).
Keep head on ground & apply gentle pressure
into the ground via low back. Alternate legs
in a cycling fashion w/ankles dorsiflexed.
G1. Standing cable
retract-row
2x10 R&L
Use cable system and maintain scapular
plane, 80/30.
F2. Rotational Side
Crunches
3x12-15
Lying on your side, stretch to the fullest, and
laterally flex your torso. Use a stability ball,
glute/ham, or a bench with a partner.




3. Dynamic warm-up #1 for Training Block III.
4. ***AEROBIC CONDITIONING on a treadmill
1 minute jogging and 2 minutes recovery walk (between 2.5-3 mph) x 7 reps @ a 1%
grade (a total time on the treadmill of 15 minutes).
OL between 6.5-7 mph
DL between 7-7.5 mph
LB/TE/FB/QB/HB between 7.5-8.5 mph
RB/DB/WR between 8-9 mph
If you need to lose weight, this is the perfect time to do so. After the treadmill training, exercise at a
medium intensity or conversational exercise for any additional 20-30 minutes on any piece of
equipment.
5. Cool down continuing walking until your heart rate returns to normal then static stretch, use a
green band, or hang off of the glute/ham.


















Friday (Week 2 of TRAINING BLOCK III)
1. Active Warm-Up (10-15 minutes) utilize any piece of conditioning equipment or jump rope.
EXERICSE Sets x Reps + Rest
Intervals (RI) in between
pairs
Training Weight
based off of
highest reps
Coach points
A1. Parallel Wall sits

1x60s
Sit in imaginary chair against wall, drive heels
thru ground turn pubis up
A2. TKEs 3x20 + 60s RI Use band, low box, or multi hip
A3. Seated groin
abduction (out) &
adduction (in)
2x15 + 60s RI
Use any selectorized machine. Perform slow
and controlled.
B1. Hurdle mobility
2x10 step over
2x10 duck under

Set barbell in rack, stretch a cord, or utilize
imaginary hurdles
C1. Barbell squats
or
Double leg Leg press
3x8 + 4-2-X tempo +
3-4m RI
3x10 + 4-2-X tempo
3-4m RI
+10#s for squats
+20-25#s for leg
press
4 sec down, 2 sec iso hold at bottom, X
equals EXPLODE out of the hole. Maintain
perfect posture, ass back, and chest up, while
driving thru your heels. Dont sacrifice
technique for weight
D1. 45 degree
Hyperextension
2x10 + 4-1-2 tempo +
bodyweight + 90s RI
+10-15#s (hold
plate or
dumbbells)
These are not reverse hypers. Set pad at hips,
lock legs and bend at the wait. Start straight
out, keep chin tucked on chest, and lower for
4s while rising for 2s.
E1. Pull-thrus 3x10-12 + 90s RI
Use low cable. Maintain perfect posture, stick
ass back, and keep head & chest up.
E2. Globetrotters 3x10 R&L leg (20 total)
Statically maintaining a V-sit position,
alternate passing (draw a figure 8) a med ball
or weight plate while scissoring your legs.
F1. Single leg
Dynamic Leg Curl
3x8
Same machine. Point toes (plantar flex) to
inactivate calf muscles.
F2. Partner passes
w/a med ball
3x12-15
Maintaining a neutral spine, curl-up and
throw a medball to a partner (or into wall)
over your knees.
3. Dynamic warm-up #1 for Training Block III.
4. ***AEROBIC CONDITIONING on a treadmill
1 minute jogging and 2 minutes recovery walk (between 2.5-3 mph) x 8 reps @ a 1% grade (a total time
on the treadmill of 15 minutes).
OL between 6.5-7 mph
DL between 7-7.5 mph
LB/TE/FB/QB/HB between 7.5-8.5 mph
RB/DB/WR between 8-9 mph
If you need to lose weight, this is the perfect time to do so. After the treadmill training, exercise at a
medium intensity or conversational exercise for any additional 20-30 minutes on any piece of
equipment.
5. Cool down continuing walking until your heart rate returns to normal then static stretch, use a
green band, or hang off of the glute/ham.


Dynamic Warm up #1 for Training Block III
Neck Ext./Flex 5/5
Neck Lateral Ext./Flex 5/5
Shoulder Rolls Forward/Back 5/5
Trunk Ext./Flex (up on toes) 5/5
Side Bends 5/5
Knee Circles 5/5
Ankle Circles (both directions) 5/5
Bodyweight Squats x10
60% Technical Build up 20/20
Ankle Bounce Up/Back 10/10
Knee Tucks Up/Back 10/10
Lunge Walk Up/Back 10/10
Skip Up/Back 10/10
Standing Leg Swing 10/10
Standing Leg Abduction x10
60% Technical Build Up 20/20
Shuffle Up/Back 10/10
Carioca Up/Back 10/10
Exaggerated Carioca Up/Back 20/20
Lateral High Knees Up/Back 1010
Figure 4 Stretch 15/15 Seconds
Frog Stretch 15/15 Seconds
Hip Flexor
Arms Up/Lean Back 8 Seconds
Bend Right/Left 8 Seconds
Twist Right/Left 8 Seconds
(Opposite) Twist Right or Left 8 Seconds
Straight Leg 8 Seconds
Mountain Climbers 10/10
70% Technical Build Up 20/20
Butt Kicks Up/Back 10/10
High Knees Up/Back 10/10
Toe Touch Up/Back 10/10
Hip Rotation Walk Up/Skip Back 10/10
Lying High Kicks 10/10
V-Outs 10
Iron Cross 5/5
Quadruped (all 4s)
Knee to chest Extend Back 5/5
Leg Straight Swing Side to Side 10/10



Dynamic Warm up #2 for Training Block III
Neck Rolls 5/5
Arm Circles (Small to Big) 5/5
Long Arm Circles 5/5
Long Strides 5/5
Trunk Rotations 10/10
Hip Circles 5/5
Bodyweight Good Mornings 10/10
Knee Circles 5/5
Ankle Ext/Flex 5/5
Ankle Inversion/Eversion 5/5
60% Technical Build Up 20/20
Ankle Flips 10 yards (heel to toe)
Ankle Bounce 10 yards
Kenn Tucks 10 yards
45 Lunge Walk 10 yards
B Skip 10 yards
High Knees 10 yards
Leg Swings 10 yards
Toe Touch 10 yards
60% Technical Build Up 20/20
Shuffle and Turn 10/10
Carioca and Turn 10/10
Exaggerated Carioca 10/10
Figure 4 Stretch 25/25 Seconds
Frog Stretch 25/25 Seconds
Hip Flexor/Hamstring 25/25 Seconds
Quadruped Hip Abduction 5/5
Quadruped Knee Circle Forward 5/5
Quadruped Knee Circle Backward 5/5
70% Technical Build Up 20/20
Backward Walk 10 yards
Backpedal 10 yards
Backward Lunge 10 yards
Backward High Knees 10 yards
Backward Toe Touch 10 yards
Backward Skip 10 yards
Backward Walk Hip Rotation 10 yards
Backward Hip Rotation/Skip 10 yards
Standing Leg Swing 10/10
Standing Hip Abduction/Adduction 10/10




REFERENCES
1. Siff, M.C. and Verkhoshansky, Y.V. Supertraining. Supertraining International. Denver, USA.
1999. 4
th
edition.
2. Kurz, T. Science of Sports Training, How to Plan and Control Training for Peak Performance.
Stadion Publishing Company. Island Pond, VT. 2001.
3. Scholich, M. Circuit Training for All Sports, Methodology of Effective Fitness Training. Sports
Books Publisher. Toronto, Canada. 1990
4. Tenke, Z. and Higgins, A. Warm-Up and Preparation for Athletes of All Sports, a Complete Book
of Warm-up and Flexibility Exercises. Sports Books Publisher. Toronto, Canada. 1994.