ImportantDates/WeightliftingInformation

MANDATORY:

SaturdayApril14
th
from8a.m.12p.m.8
th
Graders8-10,7
th
Graders10-12
Playerswillbeassessedintheirverticaljump,pro-agility,and10-yarddash.
Datawillbeusedtocompareagainstpost-testdatatoevaluateeffectiveness
ofthepre-seasonliftingprogramformiddleschoolathletes.

DatesforMiddleSchoolLiftingProgram(Detailsofprogrambelow):
IntroductiontoLifts: MTTHApril16
th
,17
th
,19
th

Week1: MTTHF April23

rd
-27
th
.
Week2: MTTHF April30
th
-May4
th

Week3: MTTHF May7

th
-May11
th

Week4: MTTHF May14

th
-May18
th

Week5: MTTHF May21

st
-May25
th

Week6: TTHF May29

th
-June1st
OFF M-F June4
th
-8th

Week7: MTTHF June11

th
-June15
th

Week8: MTTHF June18

th
-June22
nd

Week9: MTTHF June25

th
-June29
th

Week10: MTTHF July2

nd
-July6
th

Week11: MTTHF July9

th
-July13
th

April23
rd
-June1
st
: 8
th
Graders4p-5p
7
th
gradersfrom5:15p.m.-6:15p.m.

June11
th
-July13
th
: 8
th
:10:00a-11:00a
7
th
:11:00a-12:00a

MandatoryMini-CampDays
July11
th
-13
th
*2:00p.m.-5:00p.m.
July23
rd
-26
th
*8:00a.m.-11:00a.m.

YOUTHCAMP
July16
th
-20
th

MandatoryPre-SeasonDate/Times
**MondayJuly30
th
from2:45p.m.-6:00p.m.

*Iwillbestaggeringintheteambyposition;endingthelasthourofcamps
withfullteam.

ProposedLiftingProgramforMiddle-SchoolFootball
(PendingApproval)

Coaches 1ra|n|ng Camp

The objective is to build lean muscle mass (LMM)
The more LMM the greater the capacity to apply force


Coaches 1ra|n|ng Camp
The objective is to develop maximum strength.
Cleans, high pulls, heavy squats, and pushing &
pulling exercises form the core of the strength
program.

Coaches 1ra|n|ng Camp

The objective is to develop a high level of strength and
power for the season.
Concentrate on the core and major lifts to develop
maximum strength and power
Drop supplemental exercises to manage fatigue and
to prevent overtraining


Coaches 1ra|n|ng Camp
Preseason is the period 12 weeks prior to the start of in-season
practices. Increase the intensity and lower the volume.

Coaches 1ra|n|ng Camp

Train twice a week with moderate volume and intensity. 3
sets of 5 reps for both strength and explosive lifts.

Coaches 1ra|n|ng Camp

Coaches 1ra|n|ng Camp

Coaches 1ra|n|ng Camp

Mon 1ue Wed 1hur lrl
55 Explosive Explosive Strength Strength
5
Lift Warm-up Lift Warm-up Lift Warm-up Lift Warm-up
N

u

t

r

I

t

I

o

n

Weeks 1-4
Squat
RDL
Bench
Squat
Clean Deadlift
Incline
Cleans
High Pull
Jammer
Cleans
High Pull
Jammer
Sh. Raises
Triceps
Abs
Sh. Raises
Triceps
Abs
Biceps
Pulling Choice
Abs
Biceps
Pulling Choice
Abs
No Running
Coaches 1ra|n|ng Camp
Strength
Mon 1ue Wed 1hur lrl
5
25
Explosive
Explosive
Strength
Lift Warm-up Warm-up Warm-up Lift Warm-up
N

u

t

r

I

t

I

o

n

Weeks 5-6
Lift Warm-up
Lift Warm-up 5
Speed Drills Speed Drills
20
Squat
RDL
Bench
Squat
Clean Deadlift
Bench
Cleans
High Pull
Jammer
Cleans
High Pull
Jammer
Sh. Raises
Triceps
Abs
Sh. Raises
Triceps
Abs
Biceps
Pulling Choice
Abs
Biceps
Pulling Choice
Abs
Stretching Stretching 5
Add Speed Drills

Coaches 1ra|n|ng Camp

Strength
Mon 1ue Wed 1hur lrl
5
20
Explosive Explosive
Strength
Warm-up Warm-up Warm-up Warm-up
N

u

t

r

I

t

I

o

n

Weeks 7-8
Lift Warm-up
Speed Drills
Lift Warm-up
Speed Drills
Lift Warm-up
Agility Drills
Lift Warm-up
Agility Drills
5
25
Squat
RDL
Bench
Squat
Clean Deadlift
Bench
Cleans
High Pull
Jammer
Cleans
High Pull
Jammer
Four Stations Four Stations
Sh. Raises
Triceps
Abs
Sh. Raises
Triceps
Abs
Stretching Stretching
5
Stretching Stretching
Add Agility Drills
Coaches 1ra|n|ng Camp
Strength
Mon 1ue Wed 1hur lrl
5
25 Explosive Explosive Strength
Warm-up Warm-up Warm-up Warm-up
N

u

t

r

I

t

I

o

n

Weeks 9, 10, 11, 12
Lift Warm-up
Lift Warm-up
Lift Warm-up
Lift Warm-up
Agility Cond
Agility Cond
Speed Cond
Speed Cond
5
20
Squat
RDL
Bench
Squat
Clean Deadlift
Bench
Cleans
High Pull
Jammer
Cleans
High Pull
Jammer
Stretching Stretching 5 Stretching Stretching

Coaches 1ra|n|ng Camp

Monday & Thursday
Lifting Warm-up
1. Hurdle Under
2. Squat Snatch
Sets x Reps
2 x 10 each
2 x 5
Lifts
1. Clean Shrug, Rack or Hang Clean
2. High Pull from the Hang
3. Jammer Ext or Push Jerk
4. Pulling Choice
5. Pulling Choice
6. Biceps Choice
7. Ab Planks
3 x 5
3 x 5
3 x 5
3 x 10
3 x 10
3 x 10
3 x time
Coaches 1ra|n|ng Camp
Tuesday & Friday
Lifts
1. Neutral Back Squat
2. RDL
3. Bench Press
4. Shoulder Raises
5. Triceps Choice
6. Ab Choice
3 x 10
3 x 10
3 x 10
3 x 10
3 x 10

Lifting Warm-up
1. Hurdle Under
2. Squat Snatch
Sets x Reps
2 x 10 each
2 x 5