Hamline University Athletics Summer 2016
Training Weeks for Summer 2016 Week Week Week Week Week Week Week Week Week Week Week Week Week
Date 1-
2 3
s/3L{2OL6" 6/6/2016 6/L3/201-6
4
6120120L6
5
6/27/20t6
6 8
7/4/2OL6 7/LL/2OL6 7/L8|2OL6
9
7/2512OL6
10 LL
8/L/20L6 8/8/2oL6
L2
8/ts/2ot6
7
Comments Beginning of summer lift program
4th of July Week
Off Week - One Week until start of Camp Report Day is Sunday August 14th
General Workout Information (All done 2 x
Dynamic Warm Up Routines
Routine #1
Jog w/ Arm Circles Forward, Jog w/ Arm Circles Backward Lateral Shuffle w/ Arm Swimgs Across Chest, Backward Run Lunge Walk, Knee Pull Thru, Frankenstein Walk, Walking Quad Stretch
Routine #2:
Light Skips - Forward w/ Arm Circles, Light Skips - Backward w/ Arm Circles, High Knee Skips, High Knee Run, Butt Kicks, Lateral Lunge, Ankle Grabs, Straight Leg Walks w/ Clap, Walking Quad Stretch
(All done 3 x 15 unless otherwise
Core / Abdominal Routines: Routine #1:
Weíght Full Sit Ups, Side Touches w/ Feet off Ground, Lying Knee Ups
Routine #2:
Swiss Ball Crunches, Swiss Ball Russian Twist, Swiss Ball Knee Ups
Routine #3:
Timed Abs
Routine #4:
Straight Arm Crunches, Russian Twist, Hanging Knee Ups
/
Pillar Work - 4 x :15 wk, :05 rest on Back, Stomach, Rt & Lt)
Jump Rope Routines: Routine #1
Dbl.Ft. Forward x 100, Dbl.Ft. Backward x 100, Alternating Forward x 100,
(700 TotalJumps)
Alternating Backward x 100, Right Leg Forward x 50, Left Leg Forward x 50, Right Leg Backward x 50, Left Leg Backward x 50, Forward x 100
Routine#2: (all movements done for 15 yds)
Forward-Both Feet, Lateral Right Both Feet, Lateral Left Both Feet, Single Leg Forward (Rt & Lt.), Single Leg Lateral (Rt & Lt), High Knee Runs, Lateral High Knee Runs, Forward Both Feet
*Note: Attempts to get as many jumps in the distance prescribed Routine #3:
Continuous Jumping for 5:00. Change foot pattern and direction
Routine #4:
Both Feet Forward, Both Feet Backward, Alt. Feet Forward, Alt. Feet Backward
(all movement done for :15 work
with :30 rest)
Single Leg Forward (Rt & Lt.), Single Leg Backward (Rt & Lt) Both Feet Forward, Repeat all
Hamline University Strength & Conditioning Running Outline & Drills Speed Ladder Drills Routine #
1
Exercise
Reps
Double Leg Skips High Knee Run (one foot in each square)
x2 x2 x2 x2 x2 x2 x2 x2 x2
High Knee Crossover Low Knee Run (two feet in each square) lckey Shuffle Lateral Shuffle Lateral Carioca Lateral Ali Shuffle High Knee Run (one foot in each square)
Routine # 2 Exercise
Reps
Double Leg Skips High Knee Run (one foot in each square) High Knee Run (one foot in every other square) lckey Shuffle Forward Carioca Lateral Shuffle
x2 x2 x2 x2 x2 x2 x2 x2 x1 x2 x1 x2
W-Drill Double Leg Hops - Forward Single Leg Hops - Forward Double Leg Hops - Lateral Single Leg Hops - Lateral High Knee Run
each Foot each Foot
Routine # 3 Exercise
Reps
Double Leg Skips
x2 x2 x2 x2 x2 x2 x2 x2 x2 x2 x2
Single Leg Skips
High Knee Run (one foot in each square) High Knee Lateral Run (one ft. in each square) High Knee Run (2 feet in each square) Low Knee Run (2 feet in each square) Double Leg Hop Scotch Single Leg Hop Scotch
LateralShuffle AliShuffle High Knee Run (one foot in each square)
Aqilitv / Gone Drills 3-Cone Drill
S-Pattern Drill
R-Drill
S-Cone DrillCut Drill
4-Cone Tennis Ball Drill
3-Cone Sprint Drill Pro Agility - Short Shuttle -Cone -X-Pattern
Snake Cone Drill
Y-Drill Star Drill 6-Cone Drill 3-Cone Drill
5 yard Fig. 8 Drill
-Cone Cross
Backpeddle Sprint Drill D-Shuffle Drill S-Cone Drill
4- Corner Drill
7-Corner Star Drill Shuttle Cone Drill - 60 yds T-Drill
Backpeddle Sprint Drill D-Shuffle Drill
M-Drill Star Cone Drill L-Drill
To reference all drill please go to the followíng web site:
http://www.xlathlete.com/view_drill.jsp?drill_id=902&browse_sport_program-id=69&drill
type=O
TEMPO RUNS PHASE #
I WORK TIME
DISTANCE SECTION
I
:20
YDS
18 TO :2L
L00 YDS
18 TO :21
:20
1OO YDS
L8 TO :21
t:20
200 YDS
:38 TO :42
:40
2OO YDS
:38 TO :42
2:40
1.OO
SECTION 2
RECOVERY TIME
SECT¡ON 3
REPEAT SECTION 2
SECTION 4
REPEATE SECTION 2
SECTION 5
REPEAT SECTION 1
PHASE # 2
sEcTtoN I
SAME AS SECTION 1 ABOVE
sEcTroN 2
1OO YDS
:18 TO :21
:20
1OO YDS
:18 TO :21
:20
1OO YDS
:18 TO :2L
:20
YDS
:18 TO :21
L:20
1"OO
sEcTroN
SAME AS PHASE 2, SECTION 2
3
SECTION 4
SAME AS PHASE 2 SECTION 2
sEcTtoN 5
SAME AS SECTION
l
ABOVE
Full Gassers / Biq Shuttles: The width of a football field (sideline to sideline = 53 yds) to run. From one sideline to the other, then back and forth again. Four trips equals 212yards.
Half Gassers / Small Shuttles: Run from one sideline to the other and back. (2 trips equals 206 yds)
Hamline Strength & Conditioning Summer Running Program 2016 Week
1:
5/31/16
'l - Run Workout
'll General Dvnamic Warm Up:
Day2-RunWorkout
Day3-RunWorkout
1l General Dvnamic Warm Up:
1l General Dvnamic Warm Up:
Follow'þr¡tine
Follow Routine
2l Aqilitv Work:
2l Speed Ladder:
Choose 2 Sport Specifc
Routine # 1
Choose 2 Sport Specifc
Rout¡ne # 2
Agility Drills, perform each each drill 3 times.
Ag¡lity Drills, perform each each drill 3 times.
3l Conditioninq
:
600yds x 2 @ 2:L0,2:35,2:5O 2:30 rest b/reps
3l Condit¡oninq
:
Tempo Runs:
3) Conditioninq
3l Conditionino
:
600yds x 2 @ 2:L0,2:35,2:5O
Phase 1: Sections 1,2,3 & 5
1) General Dvnamic Warm Up:
Follow Routine
Follow Routine
2) Aqilitv Work:
2) Speed Ladder
4 - Run Workout
2:30 rest b/reps
:
Tempo Runs: Phase 1: Sections 1,2,3 & 5
(Note: See Running Desc. Section
(Note: See Running Desc. Section
for Tempo Run details)
forTempo Run details)
Notes
Hamline Strength & Condition¡ng Summer Runn¡ng Program 2016 Week 2: 6/6/16
I l)
- Run Workout
General Dvnamic Warm Up:
Day2-RunWorkout 1l General Dvnamic Warm Up: Follow Routine
Follow Routine
Choose 2 Sport Specifc
Routine # 3
:
600yds x 3 @ 2tL0,2:35,2:50 2:30 rest b/reps
1) General Dvnamic Warm Up:
Follow Routine
2l Speed Ladder:
2l Aqilitv Work: Choose 2 Sport Specifc
3l Conditioninq
:
Tempo Runs: Phase 1: Sections 1,2,3 & 5
(Note: See Run. Desc. Section for Tempo Run details) Notes:
Day4-RunWorkout
Routine # 1
Agility Drills, perform each each drill 3 times.
Agility Drills, perform each each drill 3 times.
3l Cond¡t¡oninq
1) General Dvnamic Warm Up:
Follow Routine
2l Speed Ladder:
2l Aqilltv Work:
3 - Run Workout
3l Conditioninq
:
600yds x 3 @ 2:t0,2:35,2:50 2:30 rest b/reps
3l Conditioninq
:
Tempo Runs: Phase 1: Sections L,2,3
&5
(Note: See Run. Desc. Section for Tempo Run details)
Hamline Strength & Conditioning Summer Running Program 2016 Week 3: 6/13/16 1 - Run Workout
Day2-RunWorkout
Day3-RunWorkout
ll
1) General Dvnamic Warm Up:
1) General Dvnamic Warm Uo:
General Dvnamic Warm Up:
2) Aqilitv Work:
2) Speed Ladder:
Follow Routine
2l Aqilitv Work:
2) Soeed Ladder:
Choose 2 Sport Specifc
Routine # 2
1l General Dvnamic Warm Uo:
Follow Routine
Follow Routine
Follow Routine
4 - Run Workout
Choose 2 Sport Specifc
Routine # 3
Agility Drills, perform each each drill 3 t¡mes.
Agility Drills, perform each each drill3 times. 3) Gonditionlnq : 400 yds x 3 @ 1:20,1:30,1:40
w/2:10 rest b/reps
3) Conditionlnq
3l Condition¡nq
:
3) Conditionlnq
:
Tempo Runs
400 yds x 3 @ L:20,1:30,1:40
Tempo Runs:
w/2:10 rest b/reps
Phase 1: Sections 1,2,3 & 5
:
Phase 1: Sections t,2,3,4
&5
lNote: See Run. Desc. Sect¡on for Tempo Run details)
(Note: See Run. Desc. Section
forTempo Run details) Notes:
Hamline Strength & Conditioning Summer Runn¡ng Program 2016 Week
4:
6/20/16
Dayl-RunWorkout
l)
General Dvnamic Warm Up: Follow Routine
2)
3 - Run Workout
2 - Run Workout
1l General Dvnamic Warm Up:
:
400 yds x 3 @ 1:2O,L:30,\:4O
w/2:10 rest b/reps
Rout¡ne # 2
Agility Drills, perform each each drill 3 times.
Agility Drills, perform each each drill 3 times.
3l Condition¡nq
General Dvnamic Warm Uo:
2) Speed Ladder:
Choose 2 Sport Specifc
Routine # 1
ll
Follow Routine
2l Aqilitv Work:
2l Speed Ladder:
Choose 2 Sport Specifc
General Dvnamic Warm Up: Follow Routine
Follow Routine
Aqilitv Work:
l)
Day4-RunWorkout
3l Cond¡tionlns
3l Cond¡tioninq
:
400 yds x 3 @ 1:20,1:30,1:40
Tempo Runs: Phase 1: Sect¡ons L,2,3,4
:
&5
w/2:10 rest b/reps
3l Condltlonlnq
:
Tempo Runs: Phase 1: Sections L,2,3,4
&5
(Note: See Run, Desc. Section for Tempo Run details)
Notes
Hamline Strength & Conditioning Summer Running Program 2016 Week
5:
I
6/27116
- Run Workout
1) General Dvnamic Warm Up:
1) General Dvnamlc Warm Uo:
1l General Dvnamic Warm Uo:
Follow Routine
Follow Routine
2) Speed Ladder:
x3
:
3l Conditioninq
w/1:50 rest b/reps
2) Aqilitv Work: None
None
:
3l Conditioninq
3l conditioninq
:
300ydsx3 @:55,:62,:70
Tempo Runs:
@ :55,:62,:7O
1l General Dvnamic Warm Uo: Follow Routine
2l Speed Ladder:
None
3) Conditioninq
Day4-RunWorkout
Follow Routine
2l Aqilitv Work:
None
300 yds
3 - Run Workout
2 - Run Workout
110 Sprints xB @
:t7,:L9,:22
w/ :45 rest b/reps
w/1:50 rest b/reps
Phase 1: Sections 1,2,3
:
Notes:
Hamline Strength & Condition¡ng Summer Runn¡ng Program 2016 Week
I
ll
6:
7/4/16
- Run Workout
General Dvnam¡c Warm Up: Follow Routine
2l Speed Ladder: Routine # 3
2 - Run Workout
ll
General Dvnamlc Warm Uo: Follow Routine
3 - Run
lI
workout
General Dvnamic Warm Up: Follow Routine
2l Speed Ladder:
2l Aqilitv Work: Choose 3 Sport Specifc
:
3l Conditioninq
:
60ydsx6@AFAP
3) Conditioninq
:
Recovery = Walk Back
Notes
2) Aqllitv Work:
3) Conditionlnq : 110 Sprints x 8 @ :L7,
:t9, :22
Recovery = Walk Back
w/ :45 rest b/reps
Phase 1: Sections 1,2,3 & 5
100ydsx2@80%
Follow Routine
Ag¡lity Drills, perform each each drill 3 times.
Tempo Runs:
Recovery = Walk Back
Generâl Dvnamlc Warm Up:
40ydsx6@AFAP
Recovery = Walk Back
30ydsx6@AFAP
ll
Choose 3 Sport Specifc
Routine # 1
Agility Drills, perform each each drill 3 t¡mes. 3l Condltloninq
Day4-RunWorkout
20ydsx6@AFAP Recovery = Walk Back
100ydsx2@80% Recovery = Walk Back
Hamline Strength & Conditioning Summer Running Program 2016 WeekT:7111116
Dayl-RunWorkout
Day2-RunWórkout
1) General Dvnamic Warm Up:
1l General Dvnamic Warm Up:
2) Aailitv Work:
Routine # 2
2l Speed Ladder:
Choose 3 Sport Specifc
Routine # 3
Agility Drills, perform each each drill 3 times.
3l Condit¡oninq
conditioninq
Up:
Follow Routine
2l Aqilitv Work:
2l Speed l-adder:
Choose 3 Sport Specifc
'll General Dvnamic Warm
Follow Routine
Agility Drills, perform each each drill 3 t¡mes. 3)
1l General Dvnamic Warm UÞ:
Follow Routine
Follow Routine
4 - Run Workout
3 - Run Workout
3l Condit¡oninq
:
3l Conditioninq
:
:
:
300 yds Shuttle Run x 2
110 Spr¡nts x
I0 @ :L7 , :L9,
:22
40ydsx8@AFAP
60ydsx8@AFAP
w/ :45 rest b/reps
@ :48, :52, :55 Recovery = Walk Back
Recovery = Walk Back Recovery = 1;39
20ydsx8@AFAP
30ydsx8@AFAP
Recovery = Walk Back
Recovery = Walk Back
100ydsx2@80%
L00ydsx2@80%
Recovery = Walk Back
Recovery = Walk Back
Notes:
Hamline Strength & Conditioning Summer Runn¡ng Program 2016 Week 8: 7/18/16 1 . Run Workout
Day2-RunWorkout
Day3-Runworkout
1l General Dvnamic Warm Uo:
l)
l)
General Dvnamlc Warm Uo: Follow Routine
Follow Routine
2l Speed Ladder:
2l Aqilitv Work:
2l Speed Ladder: Routine # 2
3l Conditionlnq
300 yds Shuttle Run x 2
:
11.0 Sprints x
t2 @ :L7 , :t9, :22
Recovery = Walk Back
w/:45 rest b/reps
@ :48, :52, :55 20 yds x 10 @ AFAP
30 yds x 10 @ AFAP Recovery = 1;39
Notes:
Choose 3 Sport Specifc
40 yds x 10 @ AFAP
Recovery = Walk Back
Recovery = Walk Back
Aqilitv Work:
3ì Condltioninq
:
60 yds x 10 @ AFAP
100ydsx2@80%
2)
3) Conditloninq :
:
Recovery = Walk Back
Follow Routine
Agility Drills, perform each each drill 3 t¡mes,
Agility Drills, perform each each drill 3 times.
3l Condltioninq
1) General Dvnamic Warm Up:
Follow Routine
Choose 3 Sport Specifc
Routine # 1
General Dvnamic Warm Up:
4 -Run Workout
Recovery = Walk Back
100ydsx2@80% Recovery = Walk Back
Hamline Strength & Conditioning Summer Running Program 2016 Week 9: 7/25116 I - Run Workout 1) General Dvnamic Warm Up:
2 - Run Workout
1l General Dvnamic Warm Up:
Follow Routine
2)
Day3-RunWorkout
Day4-RunWorkout
ll
ll
Choose 3 Sport Specifc
2) Speed Ladder:
2l Aqilitv Work:
2) Speed Ladder: Routine # 3
Ag¡l¡ty Drills, perform each each
drill3 times. 3l cond¡tioninq
3) Conditioninq : 3) Conditioninq
Routine # 1
Choose 3 Sport Specifc
Agility Dr¡lls, perform each each drill 3 times.
General Dynamic Warm Up: Follow Routine
Follow Routine
Follow Routine
Aqilitv Work:
General Dvnam¡c warm Up:
3ì Gonditioninq
:
:
:
60 yds x L2 @ AFAP
110 Sprints x
t4
@ tt7 , :L9, :22
60 yds x 12 @ AFAP
w/:45 rest b/reps
40 yds x 12 @ AFAP
Recovery = Walk Back Recovery = Walk Back
Recovery = Walk Back
30 yds x 12 @ AFAP 30 yds x 12 @ AFAP
20 yds x 12 @ AFAP
Recovery = Walk Back Recovery = Walk Back
1.00ydsx2@80%
100ydsx2@80%
Recovery = Walk Back
Recovery = Walk Back
100ydsx2@80%
Recovery = Walk Back
Recovery = Walk Back
Notes:
Hamline Strength & Conditioning Summer Runn¡ng Program 2016 Week 10: 8/1/16
Dayl-RunWorkout
Day2-RunWorkout
Day3.RunWorkout
1l General Dvnamlc Warm Uo:
ll
ll
Follow Routine
3) Conditioninq
2) Aqilitv Work:
Routine # 3
3) Gonditioninq
:
3l Conditionlnq
2) Aqllitv Work: None
:
:
none Full Gassers x 5 @:36,:39,:42
w/2:00 rest b/reps 1/2 Gassers x 5 @ :15,:18,:20
w/l:00 rest b/reps
Notes:
General Dvnam¡c Warm Up:
3l Conditionlnq
:
none
l)
None
2) Speed Ladder:
None
2
General Dvnamic Warm Up: Follow Routine
None
2) Speed Ladder: Routlne #
General Dvnamic Warm Up:
4 - Run Workout
110 Sprints xL6 @
w/
:t7,:19,:22
:45 rest b/reps
Hamline Strength & Conditioning Summer Running Program 2016 Week 11: 8/8/16
Dayl-RunWorkout
ll
General Dvnamic Warm Up: Follow Routine
None
3l Conditioninq
ll
General Dvnamic Warm Up:
l)
General Dvnamic Warm Up:
2l Aqllltv Work:
2l Soeed Ladder:
3l Cond¡tionlnq
:
3l Condltionlno
1) General Dvnamic Warm Up:
2) Aq¡litv Work: None
None
None
Day4-RunWorkout
None
Follow Routine
None
2l Speed Ladder:
3 - Run Workout
2 - Run Workout
:
3) ConditioninE
:
:
110 Sprints x LO @ tL7,:L9,:22
none Full Gassers
x3 @;36,:39,:42 w/:45 rest b/reps
d2:00 rest b/reps L/2 Gassers
x
3 @ :16,:18,:20
VL:00 rest b/reps
Notos:
(Note: Rêport to Gamp on Sunday)
Blank
Hamline University Strength & Conditioning
BSQ: o BP: o INC: o PC: o SN: o
Summer -20L6 (Cycle 1) Football DAY I
Dynamic Warm Ul
Gore Work:
Core Work:
Core Exercises:
SETS
REPS
%
SETS
olô
REPS
SETS
REPS
Stand, Ext. Rotation Ct(Ft)+ct(BKn)+CL(AKn)
1
2+2+2
40
1
2+2+2
0
40
1
2+2+2
1
2+2+2
50
1
2+2+2
0
55
1
2+2+2
L
3
0
60
1
3
0
65
2t
3
3
0
70
4
3
0
75
Power Clean
PClDL/Sh
23bar 2 LO
2.5
Weêk
Week 3
Week 2
1
23bar 2 ro
Jump Shrugs
o
DAY 2
Dynamic Warm Up
week
FSQ:
23bar 2 LO
2.5
WT
O/O
Sguat {oHS) Pull Aparts
2.5
040 055 065
Ft)+sn(BKn)+Sn(Akn)
Snatch
3$08s
35+080
Core Exerc¡ses
I
SEIS
REPS
WT
2
3
2to
olo
SETS
REPS
bar
2
3
Red
2ro
SETS REPS
wT%
WT
o/.
bar
2
3
bar
Red
2
10
Red
1
2+2+2
0
40
1
2+Z+2
0
55
040 055
1
2+2+2
0
40
1
2+2+1,
1
2+2+2
0
50
1
2+2+t
1
3
0
60
1
3
0
65
3
3
0
70
4
3
0
75
38
3
Shrugs
Week 3
Week 2
2
3065
3
I
4
5
1
5
0
40
5
0
55
0
65
(No more than 101b. +)
Front Squat
L
5
0
40
15040
1
5
0
40
1
5
0
55
1
5
0
55
5
0
65
15055 15055
2
5
0
65
5
0
70
45075
3
Squats -
øDB
Bench Press
Romanian Deadlift (RDt)
36+045
35+050
36040
DB lncl¡ne Press
See Cycle 1 Assistant Sheet
for Add¡t¡onal Exerclses
4
5
1
4
5
0
40
1
5
0
40
L
5
0
55
1
5
0
55
1
5
0
65
1
5
0
65
3
5
0
70
1
5
0
70
4
5
0
7S
4
8
4
I
See Cycle 1 Assistant Sheet for Addlt¡onal Exercises
2
4
8
DAY 3
DAY 4
Dynamic Warm Up:
Dynamic Warm U¡
Côre Work:
Coro Work: week I
SETS
REPS
HC+FSQ+SH.Pr.
2
6¡rrtÞ
Elbow on Knee Ext, Rotation
2AO5
Core Exercises:
Hang Clean
23065
Hang Clean+Front Squat
SETS
REPS
(t.rr!.
2
baf
2ro5
(HC+FsQl
Push Jerk (HC+FSQ+PJ)
SETS
2
bar
0 [1+1+1)xi 0 1 (1+1)x2 0 1 (1+1)x2 0
Hang Clean+Front Squat+
1 1
olo
f1+1+1)x2
Week
Week 3
Week 2
REPS
WT
¡r*¡.rÞ
bar
olo
squat (OHS)
zLO5 0 0
40 50
1 1
(1+1+11x2
0
40
(1+1+1)x2
0
55
50
s5
t
(1+1lx2
0
60
1
(1+1)x2
0
60
Press
60
1
{1+1)x2
0
55
1
(1+1)x2
0
60
- No Drop
(1+1+1)x2 (1+1+1)x2
13060
33070
Good Morning (GM)
See Cycle 1 Ass¡stant Sheet
- No Legs
/
/
5
0
40
1
1
5
0
55
1
L
5
0
65
1
3
5
70
4
3#045
for Addit¡onal Exerc¡ses
5
5
3&050
SETS
REPS
wT%
SETS
2
3
bar
23
bar
Red
2
10
Red
zr0
Red
2
5
2
5
2
3
2
5
2
5
2
3
2
5
2
5
2
3
/
3
5
3
%
Record Top Set
Lunges - w/DB
3
5
lncline Press
1
5
0
40
1
5
0
40
1
5 5
40
1
5
0
40
0
55
1
5
0
55
1
5
0
55
1
5
0
55
1
0
65
2
5
0
65
1
5
0
65
t
5
0
65
3
0
7S
3
5
0
70
t
5
0
70
4
5
0
75
4
8
040
WT
bar
0
36+
REPS
Record Top
- Dr¡ve & Drop
1
tO
WT
o/.
Record Top set
Jerk
(Hc)
Back Squat
Press
REPS
23 2
Pull Aparts
1 1
40
SETS
Core Exercises
Week 3
Week 2
1
DB Bench Press
See Cycle 1 Assistant sheet
4
8
for Additional Exercises
4
0
55 0
8
40
65
Hamline Football Summer 2016 Assistance Work
Cycle
I
Day 1: Exercise
skiil:
Sets x Reps
4x8
Lat. PD (F) ss
DB 1-Arm Bentover Row
4x8
DB Hammer Curls
4x8
ss
4-Way Manual Neck Core
-
Straight Arm S¡t Ups (1 Count Up, 4 count Down)
lx5EachSide
2xtO
Day 2r Exercise
skiil:
Up Right Row - w/bar
Sets x Reps
4x8
ss
Plate Front Raises
4x8
Straight Bar Ly¡ng Tri, Ext
4x8
ss
4-Way Band Neck Work Core
-
Standing Band Crunches Standing Band Rotations - Rt&Lt
lx5EachSide 2x2O 2 x 10 Each Side
Day 3: Exercise DB Up Right Rows
Skillr
Sets x Reps
4x8
ss
Cable High Pulls
4x8
DB Lying Tricep Extension
4x8
ss
4-Way Manual Neck Core
-
Straight Arm Sit Ups (1 Count Up,4 count Down)
lx5EachSide
2x10
Day 4: Exercise
sk¡il
Straight Bar Bentover Row
Sets x Reps
4x8
ss
Horizontal Pullups
4x8
Straight Bar Curls
4x8
ss
4-Way Band Neck Work Core
-
Standing Band Crunches Standing Band Rotations - Rt&Lt
lx5EachSide
2x20 2 x 10 Each Side
Blank
Hamline University Strength & Conditioning
BSQ: o BP: o INC: o PC: o SN: o
Summer -2OL6 (Cycle 2) Football DAY
FSQ:
o
DAY 2
1
Dynam¡c Warm Up:
Dynam¡c Warm Ul
Core Work:
Core Work:
SETS REPS
Gore Exercises:
WT
O/.
SEIS
SETS
REPS
each
bar
2
2
10
2.5
REPS
WT
each
bar
2
to
2.5
o/o
Core Exercises:
SETS
2
Week 6
Week 5
week 4
Week 6
week 5
Week 4
REPS
WT
3 each
WT
SETS
SETS
REPS
bar
2
3 each
bar
2
Red
2
10
Red
2
o/o
'/o
REPS
wT%
each
bar
LO
Red
Stand. Ext. Rotation
2 2
cL(Fr)+ct(BKn)+ct(AKnl
1
2+2+2
0
40
1
2+2+2
0
40
1
2+2+2
0
40
1
2+2+2
0
40
1
2+2+2:
0
40
1
2+2+2
0
40
L
2+2+2
0
55
1
2+2+2
0
55
t
2+2+2
0
55
1
2+2+2
0
50
L
2+2+7
0
55
1
2+2+2
0
55
1
3
0
65
1
2
0
65
1
3
0
55
1
3
0
65
1
2
0
65
1
2
0
65
1
3
0
72
3
2
0
75
1
2
0
72
1
3
0
72
3
2
0
75
I
2
0
72
2
3
0
80
4
2
0
80
2
3
0
80
4
2
Stra¡ght Bar Shrugs
3
8
3
8
3
I
Single Squats - w/Bar
4
5
4
5
4
5
Bench Press
1
5
0
40
1
5
0
40
L
50
1
5
0
55
1
3
0
55
1
3
0
55
1
5
0
65
1
3
0
65
1
3
0
65
1
5
0
72
3
3
0
75
1
30
72
3
5
0
80
4
30
80
4
6
4
6
iump Shrugs/Cl Jump Unders
Power Clean
PclDr/sh
3
each
bar
2
LO
2.5
3
Press
Band Pull Aparts
33+0100
33+095
33+090
3
Power Snatch
2to
3
80
(No more than 101b. +)
Front Squat
I
5
0
40
T
5
0
40
1
5
0
40
1
5
0
55
1
3
0
55
1
3
0
55
0
65
1
3
0
65
1
3
0
65
3
3
0
75
1
3
0
72
4
3
0
80
1
Roman¡an Deadl¡ft (RDt)
1
5
0
72
3
5
0
80
35+050
35+055
35+060
DB
See Cycle 2 Asslstant sheet
for Additionâl Exercises
Alt, lncl¡ne Press
See Cycle 2 Asslstant sheet
for Add¡tional Exerclses
4
6
40
DAY 3
DAY 4
Oynamic Warm Up:
Dynam¡c warm Ut
Core Work:
Core Work:
Gore Exercises:
SETS REPS
lr.þrþ
HC+FSq+SH.Pr.
2
Elbow on Knee Ext. Rotation
zLO5
WT
o/o
SETS
2
baf
o/o
REPS
rrrbrts
SETS
2
bar
o.LrÞ
Core Exercises
2
Band Pull Aparts
2
10
Red
2LO
40
Push Press
2
3
55
- Dip & Drive
(1+1+1)x2
0
40
Push Jerk (HC+FSQ+PJ)
50
1
(1+1+1)x2
0
50
Hang Clean+Front Squat
1 (1+1)x2 0
55
1
(1+1fx2
60
L
(1+1)x2
0
60
Push Jerk
(HC+FsQ)
1 {1+1)x2 0
60
1
(1+1)x2
0 0
65
1
(1+1)x2
0
65
- Dip, Dr¡ve & Drop
Hâng Clean
130
65
22070.
0
70
Split rerk
(Hc)
130
75
22075
5
0
40
1
1
5
0
55
1
L
5
0
65
1
1
5
0
72
3
0
80
35
Good Morning (GM)
35+050
see Cycle 2 Assistant Sheet for Add¡tional Exercises
23
SETS
REPS
wT
bar
2
3
bar
Red
2LO
olo
REPS
3
o/o
Red
2
3
2
3
2
3
2
3
2
3
2
3
2
3
3
5
3
5
3
5
1
5
0
40
1
5
040
1
5
T
3
- D¡p, Drive & Split
Lunges -
1
SETS
ba¡
1
Back Squat
WT
3
40
2
REPS
2
1 [1+1+1]il O 1 (1+1+1)x2 0
1
SETS
o/o
Drop Snâtch lnto oHs
bar
2LO5 1 {1+1+11x2 0 1 (1+1+1)x2 0
Hang Clean+Front Squat+
2LO5
REPS
Week 6
Week 5
Week 4
Week 6
Week 5
Week 4
w/Bar
lncline Press
0
40
0
40
1
5
0
40
0
55
1
3
0
55
1
5
0
55
1
3
0
3
0
65
1
0
65
1
5
0
65
1
3
o65
1
3
0
65
3
0
75.
1
3
0
72
1
5
0
72
3
3
o75
1
3
0
72
4
3
0
80
3
5
0
80
0
80
4
6
5
35+055
35+060
DB
Alt. Bench Press
See Cycle 2 Ass¡stant Sheet
for Additional Exercises
55
4
4
5
4
6
55
Hâml¡ne Football Summer 2016 Assistence Work
Cycle 2 Day 1: Exercise
Skill:
Sets x Reps
T-Bar Rorir
4x5
DB 2-Arm Bentover Row
4x5
ss DB Pullovers
4x5
E-Z Bar Curls
4x8
ss
Core:
4-Way Manual Neck
lx5EachSide
Back Extension Hold
2 x:30
ss
Straight Arm S¡t Ups + Side Touch (1 Count Up, 4 count Down + Touch Each Side)
2xIO
Day 2: Exercise Standing Shoulder Press
Skilt:
Sets x ReDs
4x6
ss
4x8
Str. Bar Front Raises ss
Side Delt Raises -
øPlates
Straight Bar Lying Tricep Extension
4x8 4x6
ss
Band Tricep Extension
4x15
ss
4-Way Band Neck Work
3 xL2
Straight Bar Sit Ups
Core:
lx5EachSide
ss Face Down Planks + We¡ght Standine Band Rotations - Rt&Lt
Exercise
Str. Bar BOR - Under Grip
3x:30 2 x 10 Each Side Sets x Reps
4x6
ss
Hor¡zontal Pullups - Feet on Bench
4x6
ss
Horizontal 1-Arm Band Pulls
3 x 20 each arm
4x8
Reverse B¡cep Curls ss
4-Way Band Neck Work Core
-
Straight BarSit Ups
lx5EachSide 3
x!2
s5
Face Down Planks +
Weight
Band Rotations - Rt&Lt
3 x:30 2 x 10 Each Side
4l Exerclse
Standing DB Shoulder Press
Sets x Reps
4x6
ss
Cable Face Pulls
4x10
ss DB Side Delt Raises
4x8
1-DB Kickbacks
4x8
ss
Cable Tricep Pushdowns
4xB
ss
4-Way Manual Neck
lx5EachSide
Back Extension Hold
2 x:30
ss
Straight Arm Sit Ups + Side Touch + Touch Each Count 4 count
2x10
Blank
Hamline University Strength & Conditioning
BSq: o BP: o INC: o PC: o SN: o
Summer -2Ot6 (Cycle 3) Football DAY
FSQ:
o
DAY 2
1
Dynamic Warm Up: Core Work: Week 7
Core Exercises
SETS
REPS
WT
'/.
SETS
2 2
bar
2
LO
2.5
2
2
3 each
bar
Stand, Ext. Rotation
2
10
2.5
ct(Ft)+CL(BKn)+Ct(AKn)
t
2+2+2
0
40
L
2+2+2
1
2+2+2
0
55
1
2+2+2
2
0
65
1
2
2
0
70
L
2
2
3
SETS
each
lump Shrugs/CU,Unders+wt
Power Clean
o/6
REPS
REPS
3
each 10
40
1
2+2+2
55
7
2+2+2
0
65
1
I
0
75
1
3
0
1
2
0
82
2
2
0
90
wT%
0
75
t
o
85
Hang Clean
33+055
Front Squat
1
5
0
40
L
5
0
40
I
5
0
40
1
3
0
55
1
3
0
55
1
3
0
55
1
3
0
65
3
0
65
0
65
0
7S
0
85
2
Single LeB RDL - w/Bar
3
3
0
5 Each Leg
70
1
3
0
7S
r
3
0
a2
3
3
0
90
3
5 Each Leg
L2 t2 32
Additlonal Exerc¡ses
2
Red
2
1
2+2+2
0
40
L
2+z+l
o
40
1
2+2+7
1
2+2+2
0
50
L
2+2+2
0
55
7
2+Z+2
4
3
4
4
3
Shrugs - w/Bar
4
5
4
5
4
5
VBar
4
5
4
5
4
5
1
5
40
1
5
0
40
1
3
55
T
3
0
55
L
3
0
65
1
3
0
2
3
0
70
1
3
1
2-Arm Snatch
Ups -
Bench Press
3
5 Each Leg
DB
see cycle 3 Assistant Sheet for
bar
040 055
1
REPS
3 each
Pull Aparts
65
SETS
2 2!0
Press+wt
0
SETS REPS WT
WT
bar 2.5
./"
REPS
Core Exercises:
33+070
33+075
Week 9
Week 7
Week 9
Week 8
l-Arm lncline Press
see Cycle 3 Assistant sheet
SETS
4
5
for Additlonal Exerclses
0
3
%
each
bar
2
10
Red
2
3
WT%
each
bar
LO
Red
040 055
5
0
40
1
3
0
55
65
1
2
0
65
0
75
1
2
0
75
3
0
82
3
2
0
85
3
3
090
4
5
4
5
DAY 3
DAY 4
Dynamic Warm Up:
Dynam¡c Warm Up
Core Work:
Côro Work: Week
Week 7
Core Exercises:
SETS
0.t+¡þ
2
Elbow on Knee Ext, Rotat¡on
zto5
bar
'/"
SETS
2
[.tdn
bar
2
2
10
5
2
0 0
40 50
1 1
0 0
40 s0
1 1
o/o
REPS
[]$¡Þ 10
bar 5
Core Exercises:
wT
o/"
SETS
REPS
3
wT%
3
bar
2
Band Pull Aparts
2
10
Red
2
10
Red
2LO
3
2
3
2
3
2
3
2
3
2
3
2
3
2
3
2
3
2
3
2
?
2
3
2
I
5
0
40
1
5
0
40
L
5
0
40
3
0
55
1
3
0
55
1
3
0
55
1
2
0
65
0
55
1
(1+1)x2
0
60
L
(1+1)x2
0
60
Push Jerk
(HC+FsQ)
1
(1+1)x2
0
60
L
(1+1)x2
0
65
1
(1+1)x2
0
65
- Dip, Drive & Drop
Hang Clean
22065
L
2
0
7S
11
0
70
Spl¡t Jerk
2
2
0
85
2
0
80
- D¡p, Drive & Spl¡t
(1+1+1)x2 0
40
Push Press
(1+1+1)x2
0
55
- Dip & Dríve
1
REPS
2
(1+1)x2
(Hc)
SETS
bar
1
(1+1+1)x2
0/"
3
Hang Clean+Front Squat
(1+1+1)x2
(1+1+1)x2
wT
2
Push Jerk (HC+FSQ+PJ)
(1+1+1)x2
REPS
Drop Snatch ¡nto OHS+wt
1 1
Hang Clean+Front Squat+
SETS
Week 9
Week 8
Week 7
Week 9
SETS REPS WT
REPS
HC+FSQ+SH,Pr.
I
Walkíng Lunges
bar Red
w/DB Back Squat
Single Leg Good Morning
1
5
0
40
1
5
0
40
1
5
0
40
1
3
0
55
1
3
0
55
I
3
0
55
lncline Press
1
3
0
65
1
3
0
65
1
2
0
65
1
3
0
65
1
3
0
65
2
3
0
70
1
3
0
7S
T
2
0
7S
2
3
0
70
1
3
0
75
1
2
0
75
1
3
0
82
3
2
0
85
1
3
0
a2
3
2
0
E5
3
3
0
90
3
3
0
90
3
5 Each Leg
4
5
4
5
3
5 Each Leg
3
5 Each Leg
DB l-Arm Bench Press
4
5
w/Bar
see Cycle 3 Assistant Sheet for
Additional Exercises
See Cycle 3 Assistant Sheet for
Additional Exercises
Hamline Football Summer 2016 Ass¡stânce Work
Cycle 3
Day 1: Exerclse sk¡il:
Lat. Pulldown - Curl Gr¡p
Sets x ReÞs
4x5
ss DB
'"4,T5
1-Arm BOR
DB Hammer Curls
4x8
ss
4-Way Manual Neck Core:
Straight Bar Sit Ups - ADD WEIGHT
lx5EachSide
3x10
ss
Partner Back Ext. Holds - On Bench
x:30
2
Day 2: Exercise
tkilh
Sets x Reos
4x6
Up R¡ght Row ss
Straight Bar Front Raises
4x6
Str. Bar Stand¡ng Tr¡cep Extension
4x8
ss
4-Way Band Neck Work
Core:
Opp Arm
lx5EachSide
Leg
1x:60 1x:60
Exercise
Sets x ReÞs
/ Opp
Superman
Day 3:
skilt:
Str. Bar BOR - Over Grip
4x5
ss
Horizontal Pullups - Feet on Ball
4x5
Str. Bar Bicep Curls
4x8
ss
Core:
4-Way Band Neck Work
lx5EachSide
Planks (3 side)
x:20
Each Side
Day 4:
Exercise
skilt:
Standing DB Up Right Rows
Sets x ReÞs
4xs
ss
DB Front Raises
Cable Tricep Overhead Extens¡on
4-Way Manual Neck
Corer
4x10
4x8 lx5EachS¡de
Str, Arm Sit Ups - We¡ghted
3x10
Partner Leg Throws
3x10
Blank
Hamline University Strength & Gonditioning
BSQ: o BP: o INC: o PC: o SN: o
Summer -2Ot6 (Cycle 3) Football DAY I
o
DAY 2 Dynamic Werm Up
Dynam¡c Warm Up:
Corê Work:
Coro Work: Week
Core Exercises:
SETS
l0
REPS
Stand, Ext. Rotation
2 2
cr(FL)+cL(BKn)+Cr(AKn)
1
2+2+2
L
2+2+2
Jump 5hrugs/CU.unders+wt
Power Clean
Front Squat
S¡ngle teg RDt -
FSQ:
ø2-DB
3
Wêek
wT
êach
bar
10
2.5
./.
3
olo
each
bar
L0
2.5
'/.
Core Exercises:
SETS
Pull Aparts
3
each t0
2
Red
2
0
40
1
2+2+2
0
40
I
2+2+2
0
55
7
2+2+2
0
50
3
65
I
1
0
65
L
1
0
75
1
1
0
72
1
1
0
82
2
1
0
80
l-Arm Snetch
SETS
bar
2+2+2
0
1
11
REPS
3
WT
each
bar
L0.
Red
2+Z+tr
0
055
'/"
40
1
z+z+i
3 EachArm
4
3 EachÀrm
4
5
4
5
r
5
0
N
1
5
1
3
0
55
1
3
1
2
0
65
1
2
0
65
1
2
0
75
1
2
0
72
1
2
0
a2
2
2
0
80
4
2
0
90
4
5
4
5
90
4
1
1
5
0
40
L
5
0
40
1
3
0
55
1
3
0
55
1
2
0
65
I
2
0
65
1
2
0
7S
1
2
0
ñ
1
2
0
82
2
2
4
2
0
90
Ups
-w/DB
80 Bench Press
3
5 Eech Leg
DB lncline Press
See Cycle 4 Assistant Sheet for Add¡tlonal E{erclses
2 Z
./o
REPS
L
1
5 Each leg
SETS REPS WT
Press+wt
1
3
Week
Week 10
SETS REPS
2 2
040 055
ll
See Cycle 4 Ass¡stant Sheet for
Additional Exercises
0
40 55
SETS REPS
'/.
DAY 3
DAY 4
Dynam¡c Warm Up:
Dynamic Warm Up
Core Work:
Core week
Core Exercises: HC+FSQ+SH.Pr,
Elbow on Knee Ext. Rotation Hang Clean+Front Sguat+ Push Jerk (HC+FSQ+PJ) Hang Clean+Front Squat IHC+FSQ) l.lang Clean
fHc)
lo
tr.l+¡F
O/O
2
baf
2L05 1 (1+1+1)x2 0 1 (1+1+1)x2 0 1 {1+1)x2 0 (1+1)x2 0 1 11065 7LO75
SETS
SETS REPS WT
REPS
0u+tF
55 60
1
(1+1)x2
2
1
50
ø/.
Core Exercises: snatch into oHs+wt
bar
2LO5 1 (1+1+1)x2 0 1 (1+1+1)x2 0 t {1+1)x2 0
40
Week 11
Week 10
Week 11
SETS REPS WT 2
work:
40 50 60 65
075
SETS
SETS
REPS
23 10
bar
2
Red
2LO
SETS REPS WT
REPS
3
Pull Aparts
2
Press -øDB
23
2
3
23
2
3
23
2
3
bar Red
- D¡p & Dr¡ve
Jerk-w/DB - Díp, Drive & Drop
.w/DB - D¡p, Drive & Split
3108s
Back Squat
Single Leg Good Morning
15040 13055 L2065 t2075 L2082 42090
1
3
3
5 Each teg
40
5
lncline Press
13055 2
0
65
1
5
0
40
I
s
0
40
1
3
0
55
1
3
0
55
I
2
0
65
1
2
L
2
0
72
1
2
0
75
I
2
2
2
0
80
t
2
0
a2
2
2
4
2
0
90
4
5
4
5
5 Each Leg
DB Bench Press
/Plate
See Cycle 4 Assistant Sheet for Addit¡onal Exercises
See Cycle 4 Assistant Sheet for Addit¡onal Exercises
65
0
72 80
%
Hamline Football Summer 2016 Ass¡stânce Work
Cycle 4 Day 1:
Exerclse Skill:
Sets x ReÞs
4x5
Lat. Pulldown (F) ss DB Pullover
!x5
Stra¡ght Bar Curls
4x8
ss
4-Way Manual Neck Core:
lx5EachSide
3x10
Straight Bar S¡t Ups - ADD WEIGHT ss
Partner Back Ext. Holds - On Bench
2x:30
Exercise
Sets x Reps
Day 2t
skiil:
4x6
Up Right Row ss
3-Way Delt Raises
3 x 10 each way
4xB
DB Lying Tr¡cep Extension
4-Way Band Neck Work
Core:
lx5EachS¡de
Opp Arm / Opp teg Superman
1 x :60 1 X :60
Day 3:
Exercise 5kiil:
Sets x ReÞs
4x5
Str. Bar BOR - Under Grip ss
4
Ch¡n Ups
X
AMAP
4x8
Str. Bar B¡cep Curls ss
Core:
4-Way Band Neck Work
lx5EachSide
Planks
x:20
Each Side
(3 side)
Dây 4:
Exercise
ski[:
Standing DB Up Right Rows
Sets x Reos
4x5
ss
Str. Bar Front Ra¡ses
Cable Tricep Pushdown
4x10
4x8
ss
4-Way Manual Neck
Core:
lx5EachSide
Str. Arm Sit Ups - Weighted
3x10
Partner Leg Throws
3x10