Bethel University
Athlete Name
Jersey #
14-Jul-14 Sets
### Back Squat
0 ### Sport Back Squat
1 1 1
Load
21-Jul-14 Reps
Notes
warm up warm up warm up 0 6s ISO 0 2S Iso 0 2s ISO 2 Ea Leg 3s ISO 0 3s ISO 0 3s ISO 6s ISO
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
5 3 1
3
#VALUE!
#VALUE!
3
3
#N/A
#N/A
4
3
#N/A
#N/A
4
3
#N/A
#N/A
6
3
#N/A
#N/A
6
3 3
#N/A
#N/A
#VALUE!
#VALUE!
3 3
3
#N/A
pair w/ ### Box Drop Pause Jump
pair w/ ### Drop Pause Lunge Jump
pair w/ ### Hip Flexor Band Pulls
pair w/ ### Ball Groin Squeeze ISO ### ### ### ### ### ### ### ### ### ### 0 0 0
pair w/ Ankle Band Work DB Bench ISO pair w/ Med Ball Chest Pass pair w/ Chest Pass ISO
5
0 0 3 #N/A #N/A 6 3s ISO Glute Ham Raise ISO 2 #N/A #N/A 6 3s ISO 0 pair w/ 2 #VALUE! #VALUE! 6 3s ISO BB Shoulder Press 0 pair w/ 2 #VALUE! #VALUE! 6 3s ISO Lat Pull Down ISO 2 #VALUE! #VALUE! 6 0 DB Bulgarian Squat 0 pair w/ 2 #VALUE! #VALUE! 8 0 DB BO Row 0 pair w/ 2 #N/A #N/A 15 0 Ab Wheel #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
Jersey #
###
### ### ### ###
Use Decline if Able
#N/A
Squat
#N/A
Bench
©2013 TJ Sports Programs
### ### ### ### ### ### ### ### 0 0 0
#N/A
Power Clean #N/A
Dynamic Warm-up, Form Starts x 3, 15yd Position Starts x 2, Pro-Agility x 2
Dynamic Warm-up
M Agility Drill Variation x 3-4, Zig/Zag Agility Drill Variation x3-4 Day 3 16-Jul-14 23-Jul-14
20Yd Sled or Hill Resisted Run (10%BW) x 3 or 30 Yd Build-ups x 3
Notes 1 #VALUE! #VALUE! 5 warm up Back Squat 0 1 #VALUE! #VALUE! 3 warm up 0 1 #VALUE! #VALUE! 1 warm up 0 0 1 #VALUE! #VALUE! 3 1 #VALUE! #VALUE! 3 0 1min rest 1 #VALUE! #VALUE! 3 0 between sets 0 0 1 #VALUE! #VALUE! 3 0 0 1 #VALUE! #VALUE! 3 0 0 1 #VALUE! #VALUE! 3 0 0 1 #VALUE! #VALUE! 3 1 #VALUE! #VALUE! 5 warm up Bench Press 0 pair w/ 1 #VALUE! #VALUE! 3 warm up Bench Press 0 pair w/ 1 #VALUE! #VALUE! 1 warm up Bench Press 4 #VALUE! #VALUE! 2 0 Bench Press 0 pair w/ 3 #N/A #N/A 6 0 OH Med Ball Toss 0 pair w/ 3 #N/A #N/A 8 0 Infraspinatus 2 #VALUE! #VALUE! 6 each leg DB Step Up 0 pair w/ 2 #VALUE! #VALUE! 6 Straight Arm Lat Pull ISO 4s ISO 0 pair w/ 2 #VALUE! #VALUE! 6 4s ISO DB Rear Delt ISO 2 #VALUE! #VALUE! 6 0 Glute Bar Lift 0 pair w/ 2 #VALUE! #VALUE! 6 0 DB Tri Ext 0 pair w/ 2 #N/A #N/A 12 0 GH Russian Twist #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 Sets
tj-sportz.com
Load
Reps
#N/A
#N/A
Dynamic Warm-up Repeat Acceleration Workout Wk 8-9 Day 1
Maxes
Bethel University #N/A
Athlete:
Day 5
### ### ### ### ### ### ### ### ### ### ### ### ### ### 0 0 0
25-Jul-14
Notes warm up warm up 0 #VALUE! #VALUE! warm up 0 #VALUE! #VALUE! 0 3 #VALUE! #VALUE! 4 5s ISO Split Squat ISO 0 pair w/ 2s ISO Speed Switch Lunge 3 #N/A #N/A 3 Each Leg pair w/ 3 #N/A #N/A 1 EA Form Start 20 Yard Start 0 pair w/ 3s ISO Hip Flexor Prone ISO 3 #N/A #N/A 6 0 pair w/ 3 #N/A #N/A 3 3s ISO X Band Walks 0 pair w/ Bench Add Groin ISO 3 #N/A #N/A 6 3s ISO DB Incline Bench ISO 4 #VALUE! #VALUE! 3 5s ISO 0 pair w/ 3 #VALUE! #VALUE! 6 SA Lat Pull Down ISO 3s ISO 0 pair w/ 3 #N/A #N/A 6 3s ISO OH Lat Raise ISO 3 #VALUE! #VALUE! 6 Glute Ham Bar Lift ISO 3s ISO 0 pair w/ 3 #VALUE! #VALUE! 6 DB Shoulder Press ISO 3s ISO 0 pair w/ 2 #N/A #N/A 10 0 Cobra 2 #N/A #N/A 8 0 DB Squat Jump 0 pair w/ 2 #N/A #N/A 8 0 Med Ball Slams 0 pair w/ 2 #N/A #N/A 0-60s 0 Side Glute Plank #VALUE! #VALUE! 0 0 0 #VALUE! #VALUE! 0 0 0 #VALUE! #VALUE! 0 0 Gamespeed Conditioning (Week 8-9) Prehab as Needed / Optional Blitz / Cooldown Stretching
### Power Clean
###
18-Jul-14 Sets
1 1 1
Load
#VALUE!
#VALUE!
Reps
5 3 3
Athlete Name
Jersey #
14-Jul-14 Sets
### Back Squat
0 ### Sport Back Squat
1 1 1
Load
21-Jul-14 Reps
Notes
warm up warm up warm up 0 6s ISO 0 2S Iso 0 2s ISO 2 Ea Leg 3s ISO 0 3s ISO 0 3s ISO 6s ISO
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
5 3 1
3
#VALUE!
#VALUE!
3
3
#N/A
#N/A
4
3
#N/A
#N/A
4
3
#N/A
#N/A
6
3
#N/A
#N/A
6
3 3
#N/A
#N/A
#VALUE!
#VALUE!
3 3
3
#N/A
pair w/ ### Box Drop Pause Jump
pair w/ ### Drop Pause Lunge Jump
pair w/ ### Hip Flexor Band Pulls
pair w/ ### Ball Groin Squeeze ISO ### ### ### ### ### ### ### ### ### ### 0 0 0
pair w/ Ankle Band Work DB Bench ISO pair w/ Med Ball Chest Pass pair w/ Chest Pass ISO
5
0 0 3 #N/A #N/A 6 3s ISO Glute Ham Raise ISO 2 #N/A #N/A 6 3s ISO 0 pair w/ 2 #VALUE! #VALUE! 6 3s ISO BB Shoulder Press 0 pair w/ 2 #VALUE! #VALUE! 6 3s ISO Lat Pull Down ISO 2 #VALUE! #VALUE! 6 0 DB Bulgarian Squat 0 pair w/ 2 #VALUE! #VALUE! 8 0 DB BO Row 0 pair w/ 2 #N/A #N/A 15 0 Ab Wheel #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
Jersey #
###
### ### ### ###
Use Decline if Able
#N/A
Squat
#N/A
Bench
©2013 TJ Sports Programs
### ### ### ### ### ### ### ### 0 0 0
#N/A
Power Clean #N/A
Dynamic Warm-up, Form Starts x 3, 15yd Position Starts x 2, Pro-Agility x 2
Dynamic Warm-up
M Agility Drill Variation x 3-4, Zig/Zag Agility Drill Variation x3-4 Day 3 16-Jul-14 23-Jul-14
20Yd Sled or Hill Resisted Run (10%BW) x 3 or 30 Yd Build-ups x 3
Notes 1 #VALUE! #VALUE! 5 warm up Back Squat 0 1 #VALUE! #VALUE! 3 warm up 0 1 #VALUE! #VALUE! 1 warm up 0 0 1 #VALUE! #VALUE! 3 1 #VALUE! #VALUE! 3 0 1min rest 1 #VALUE! #VALUE! 3 0 between sets 0 0 1 #VALUE! #VALUE! 3 0 0 1 #VALUE! #VALUE! 3 0 0 1 #VALUE! #VALUE! 3 0 0 1 #VALUE! #VALUE! 3 1 #VALUE! #VALUE! 5 warm up Bench Press 0 pair w/ 1 #VALUE! #VALUE! 3 warm up Bench Press 0 pair w/ 1 #VALUE! #VALUE! 1 warm up Bench Press 4 #VALUE! #VALUE! 2 0 Bench Press 0 pair w/ 3 #N/A #N/A 6 0 OH Med Ball Toss 0 pair w/ 3 #N/A #N/A 8 0 Infraspinatus 2 #VALUE! #VALUE! 6 each leg DB Step Up 0 pair w/ 2 #VALUE! #VALUE! 6 Straight Arm Lat Pull ISO 4s ISO 0 pair w/ 2 #VALUE! #VALUE! 6 4s ISO DB Rear Delt ISO 2 #VALUE! #VALUE! 6 0 Glute Bar Lift 0 pair w/ 2 #VALUE! #VALUE! 6 0 DB Tri Ext 0 pair w/ 2 #N/A #N/A 12 0 GH Russian Twist #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 Sets
tj-sportz.com
Load
Reps
#N/A
#N/A
Dynamic Warm-up Repeat Acceleration Workout Wk 8-9 Day 1
Maxes
Bethel University #N/A
Athlete:
Day 5
### ### ### ### ### ### ### ### ### ### ### ### ### ### 0 0 0
25-Jul-14
Notes warm up warm up 0 #VALUE! #VALUE! warm up 0 #VALUE! #VALUE! 0 3 #VALUE! #VALUE! 4 5s ISO Split Squat ISO 0 pair w/ 2s ISO Speed Switch Lunge 3 #N/A #N/A 3 Each Leg pair w/ 3 #N/A #N/A 1 EA Form Start 20 Yard Start 0 pair w/ 3s ISO Hip Flexor Prone ISO 3 #N/A #N/A 6 0 pair w/ 3 #N/A #N/A 3 3s ISO X Band Walks 0 pair w/ Bench Add Groin ISO 3 #N/A #N/A 6 3s ISO DB Incline Bench ISO 4 #VALUE! #VALUE! 3 5s ISO 0 pair w/ 3 #VALUE! #VALUE! 6 SA Lat Pull Down ISO 3s ISO 0 pair w/ 3 #N/A #N/A 6 3s ISO OH Lat Raise ISO 3 #VALUE! #VALUE! 6 Glute Ham Bar Lift ISO 3s ISO 0 pair w/ 3 #VALUE! #VALUE! 6 DB Shoulder Press ISO 3s ISO 0 pair w/ 2 #N/A #N/A 10 0 Cobra 2 #N/A #N/A 8 0 DB Squat Jump 0 pair w/ 2 #N/A #N/A 8 0 Med Ball Slams 0 pair w/ 2 #N/A #N/A 0-60s 0 Side Glute Plank #VALUE! #VALUE! 0 0 0 #VALUE! #VALUE! 0 0 0 #VALUE! #VALUE! 0 0 Gamespeed Conditioning (Week 8-9) Prehab as Needed / Optional Blitz / Cooldown Stretching
### Power Clean
###
18-Jul-14 Sets
1 1 1
Load
#VALUE!
#VALUE!
Reps
5 3 3
Athlete Name
