Bethel University
Cam Svihla
Football
415 Back Squat
0 457 Sport Back Squat
pair w/ ### Box Drop Jump pair w/ ### 15 Yard Start pair w/ ### Hip Flexor Band Pulls ### ### 124 ### ### ### 186 171 166 109 ### 0 0 0
28-Jul-14 Sets
pair w/ Ball Groin Squeeze pair w/ Calf Raise DB Bench OC pair w/ Plate Punch pair w/ Cuban Press Incline Glute Ham Raise OC pair w/ BB Shoulder Press pair w/ Lat Pull Supine DB Reverse Lunge pair w/
Load
4-Aug-14 Reps
Notes
warm up warm up warm up 0 7s 0 7s 0 1 Ea. Leg
1 1 1
185 245 325
230 270 330
5 3 1
3
365
390
T
3
#N/A
#N/A
T
3
#N/A
#N/A
T
3
#N/A #N/A
#N/A #N/A
T T
#N/A
#N/A
100
105
3
#N/A
T T
7s 0 7s 7s 7s
T
7s 0 3 #N/A #N/A T 7s 2 #N/A #N/A T 7s 0 2 150 160 T 7s 7s 2 135 145 T 7s 2 135 140 T 7s 0 85 90 T 7s DB BO Row Reactive 2 0 pair w/ 2 #N/A #N/A T 10s EA Crossover Crunch #VALUE! #VALUE! 0 0 0 #VALUE! #VALUE! 0 0 0 #VALUE! #VALUE! 0 0 Choose 1 Core Workout (1-5) to Complete x 1-2 Prehab as Needed / Optional Blitz / Cooldown Stretching
Football
310
Dynamic Warm-up
Sets
1min rest between sets 0 0 0 0 310 Bench Press 310 310 310
©2013 TJ Sports Programs
### ### ### 47 47 477 47 ### 0 0 0
Power Clean 280
20Yd Sled or Hill Resisted Run (10%BW) x 4 or 30 Yd Build-ups x 4
0 0 0
Use Decline if Able
#N/A
Bench
Dynamic Warm-up, 20yd Position Starts x 3, Pro-Agility x 2, 4 Cone x 2
415 Back Squat
Use Leg Press
3 3
415
Zig/Zag Agility Drill Variation x 3, X Lane Agility Drill Variation x3 Day 3 30-Jul-14 6-Aug-14
Push-Up Start
3
Squat
pair w/ Bench Press pair w/ Bench Press Bench Press pair w/ Med Ball Side Throw pair w/ Face Band Pull Apart Power Step Up pair w/ SA Straight Lat Pull pair w/ DB Rear Delt Glute Bar Lift OC pair w/ DB Tri Sup Pro pair w/
Reps
Load
1 1 1 1 1 1 1 1 1 1 1
185 245 325 355 355 355 355 355 355 355 140
230 270 330 375 375 375 375 375 375 375 170
5 3 1 3 3 3 3 3 3 3 5
1
185
200
3
1 5
240 270
250 285
1 1+1
Notes warm up warm up warm up 0 0 0 0 0 0 0 warm up 0 warm up 0 warm up 10s Rest btw reps
0 0 0 3 #N/A #N/A 8 0 2 #N/A #N/A 6 0 0 2 35 40 6 0 0 2 35 40 6 0 2 380 405 6 0 0 2 35 40 6 0 0 GH Russian Twist Straight Arm 2 #N/A #N/A 6 EA Way #VALUE! #VALUE! 0 0 0 #VALUE! #VALUE! 0 0 0 #VALUE! #VALUE! 0 0 Choose 1 Core Workout (1-5) to Complete x 1-2 Prehab as Needed / Optional Blitz / Cooldown Stretching 3
#N/A
tj-sportz.com
#N/A
6
100%
100%
Dynamic Warm-up Repeat Acceleration Workout Wk 10-11 Day 1
Maxes
Bethel University 100%
Athlete:
Day 5
1-Aug-14 Sets
280 Power Clean
8-Aug-14
1 1 1
180 220 240
195 225 250
187 Split Squat OC
3
140
150
pair w/ ### Alt Lunge Jump pair w/
3
#N/A
#N/A
### 5-10-5 Pro-Agility Drill
3
#N/A
#N/A
3
#N/A
#N/A
3
#N/A
#N/A
3 3
#N/A 70
#N/A 75
3
70
75
3 3
#N/A 250
#N/A 265
3
60
60
2 2
#N/A #N/A
#N/A #N/A
2
#N/A
#N/A
0 0
### ### ### 93 93
pair w/ Hip Flexor Prone OC pair w/ X Band Walks pair w/ Bench Add Groin DB Incline Bench OC pair w/ SA Lat Pull Supine pair w/ OH Lateral Raise
### 334 Glute Ham Bar Lift OC
pair w/ 78 DB Shoulder Press OC ### ### ### ### 0
pair w/ Cobra DB Squat Jump pair w/ Med Ball Slams pair w/ Side Glute Plank 0
2
Notes Strong Strong Strong 0 T 10s 0 T 10s 0 1 EA Quick Cuts 0 T 10s 0 T 10s 0 T 10s T 10s 0 T 10s 0 T 10s T 10s 0 T 10s 0 10 0 T 10s 0 T 10s 0 0-60s Star if Able 0 0 0 0 0 Reps
Load
#N/A
#N/A
#VALUE!
#VALUE!
0 0
#VALUE!
#VALUE!
0 0
#VALUE!
#VALUE!
5 3 3
Gamespeed Cond. (Wk 10-11) or 20 Min Position work (10:45 Work/Rest Ratio)
Prehab as Needed / Optional Blitz / Cooldown Stretching
Cam Svihla
Football
415 Back Squat
0 457 Sport Back Squat
pair w/ ### Box Drop Jump pair w/ ### 15 Yard Start pair w/ ### Hip Flexor Band Pulls ### ### 124 ### ### ### 186 171 166 109 ### 0 0 0
28-Jul-14 Sets
pair w/ Ball Groin Squeeze pair w/ Calf Raise DB Bench OC pair w/ Plate Punch pair w/ Cuban Press Incline Glute Ham Raise OC pair w/ BB Shoulder Press pair w/ Lat Pull Supine DB Reverse Lunge pair w/
Load
4-Aug-14 Reps
Notes
warm up warm up warm up 0 7s 0 7s 0 1 Ea. Leg
1 1 1
185 245 325
230 270 330
5 3 1
3
365
390
T
3
#N/A
#N/A
T
3
#N/A
#N/A
T
3
#N/A #N/A
#N/A #N/A
T T
#N/A
#N/A
100
105
3
#N/A
T T
7s 0 7s 7s 7s
T
7s 0 3 #N/A #N/A T 7s 2 #N/A #N/A T 7s 0 2 150 160 T 7s 7s 2 135 145 T 7s 2 135 140 T 7s 0 85 90 T 7s DB BO Row Reactive 2 0 pair w/ 2 #N/A #N/A T 10s EA Crossover Crunch #VALUE! #VALUE! 0 0 0 #VALUE! #VALUE! 0 0 0 #VALUE! #VALUE! 0 0 Choose 1 Core Workout (1-5) to Complete x 1-2 Prehab as Needed / Optional Blitz / Cooldown Stretching
Football
310
Dynamic Warm-up
Sets
1min rest between sets 0 0 0 0 310 Bench Press 310 310 310
©2013 TJ Sports Programs
### ### ### 47 47 477 47 ### 0 0 0
Power Clean 280
20Yd Sled or Hill Resisted Run (10%BW) x 4 or 30 Yd Build-ups x 4
0 0 0
Use Decline if Able
#N/A
Bench
Dynamic Warm-up, 20yd Position Starts x 3, Pro-Agility x 2, 4 Cone x 2
415 Back Squat
Use Leg Press
3 3
415
Zig/Zag Agility Drill Variation x 3, X Lane Agility Drill Variation x3 Day 3 30-Jul-14 6-Aug-14
Push-Up Start
3
Squat
pair w/ Bench Press pair w/ Bench Press Bench Press pair w/ Med Ball Side Throw pair w/ Face Band Pull Apart Power Step Up pair w/ SA Straight Lat Pull pair w/ DB Rear Delt Glute Bar Lift OC pair w/ DB Tri Sup Pro pair w/
Reps
Load
1 1 1 1 1 1 1 1 1 1 1
185 245 325 355 355 355 355 355 355 355 140
230 270 330 375 375 375 375 375 375 375 170
5 3 1 3 3 3 3 3 3 3 5
1
185
200
3
1 5
240 270
250 285
1 1+1
Notes warm up warm up warm up 0 0 0 0 0 0 0 warm up 0 warm up 0 warm up 10s Rest btw reps
0 0 0 3 #N/A #N/A 8 0 2 #N/A #N/A 6 0 0 2 35 40 6 0 0 2 35 40 6 0 2 380 405 6 0 0 2 35 40 6 0 0 GH Russian Twist Straight Arm 2 #N/A #N/A 6 EA Way #VALUE! #VALUE! 0 0 0 #VALUE! #VALUE! 0 0 0 #VALUE! #VALUE! 0 0 Choose 1 Core Workout (1-5) to Complete x 1-2 Prehab as Needed / Optional Blitz / Cooldown Stretching 3
#N/A
tj-sportz.com
#N/A
6
100%
100%
Dynamic Warm-up Repeat Acceleration Workout Wk 10-11 Day 1
Maxes
Bethel University 100%
Athlete:
Day 5
1-Aug-14 Sets
280 Power Clean
8-Aug-14
1 1 1
180 220 240
195 225 250
187 Split Squat OC
3
140
150
pair w/ ### Alt Lunge Jump pair w/
3
#N/A
#N/A
### 5-10-5 Pro-Agility Drill
3
#N/A
#N/A
3
#N/A
#N/A
3
#N/A
#N/A
3 3
#N/A 70
#N/A 75
3
70
75
3 3
#N/A 250
#N/A 265
3
60
60
2 2
#N/A #N/A
#N/A #N/A
2
#N/A
#N/A
0 0
### ### ### 93 93
pair w/ Hip Flexor Prone OC pair w/ X Band Walks pair w/ Bench Add Groin DB Incline Bench OC pair w/ SA Lat Pull Supine pair w/ OH Lateral Raise
### 334 Glute Ham Bar Lift OC
pair w/ 78 DB Shoulder Press OC ### ### ### ### 0
pair w/ Cobra DB Squat Jump pair w/ Med Ball Slams pair w/ Side Glute Plank 0
2
Notes Strong Strong Strong 0 T 10s 0 T 10s 0 1 EA Quick Cuts 0 T 10s 0 T 10s 0 T 10s T 10s 0 T 10s 0 T 10s T 10s 0 T 10s 0 10 0 T 10s 0 T 10s 0 0-60s Star if Able 0 0 0 0 0 Reps
Load
#N/A
#N/A
#VALUE!
#VALUE!
0 0
#VALUE!
#VALUE!
0 0
#VALUE!
#VALUE!
5 3 3
Gamespeed Cond. (Wk 10-11) or 20 Min Position work (10:45 Work/Rest Ratio)
Prehab as Needed / Optional Blitz / Cooldown Stretching
Cam Svihla
