Table of Contents - Seton Hill University Unified Authentication Service

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2
Table of Contents
Section 1 – Team 2011
- Table of Contents
- Coaches Info
- Schedule
- Important dates
Section 2 – Strength and Conditioning Manual 2011
- Welcome to the Griffin Family
Section 3 - General
- Purpose
Section 4 – Strength and Power
- Mental
- Physical
Section 5 – Exercise Descriptions (Lifting)
Section 6 – Flexibility
- Proper Stretching Techniques and Stretches
- Griffin Dynamic Warm-up
-Griffin Stretches
Section 7 – Speed
- Speed Explanation
- Interval Training
Section 8 – Quickness and Agility
- Agility/Quickness Drills and Training
Section 9 – Plyometrics
-Purpose
-Drills
Section 10 – Summer Running Program
-Summer Drills and Progression
Section11 - Skill Development
- Skill Pattern Running
Section 12 - Nutrition
- Proper Nutrition
Section 13 - Rest and Recovery
- Proper Recovery time
Section 14 - In-coming Weight Program
- Strength Training Weight Lifting Routine
3
COMITT TO MEMORY BEFORE
READING ANYTHING ELSE
The most important
component of successful
strength training is an
unremitting desire to
progress.
The body changes by
force of will.
4
Griffin Football
Address:
Seton Hill University
Attn: Football Box 287K
1 Seton Hill Drive
Greensburg, PA 15601
One______________________
Griffin Football Coaching Staff
Joel Dolinski
Head Coach/Offensive Line
E-mail: dolinski@setonhill.edu
Office Phone: 724-830-4615
Mike Snyder
Offensive Coordinator/Assistant
Head coach/Quarterbacks
E-mail: msnyder@setonhill.edu
Office Phone: 724-830-1187
Pat Stewart
Defensive Coordinator/Defensive Backs
E-mail: pstewart@setonhill.edu
Office Phone: 724-830-1188
Jeremy George
Defensive Line/Recruiting Coordinator
E-mail: jgeorge@setonhill.edu
Office Phone: 724-830-1189
Kinnon Tatum
Linebackers/Academic Coordinator
E-mail: ktatum@setonhill.edu
Office Phone: 724-830-1870
Brendan Murphy
WR’s/Special Teams Coordinator
E-mail: bmurphy@setonhill.edu
Office Phone: 724-830-1190
Office Fax number- 724-830-1181
David Girardi
Defensive Graduate Assistant
Defensive Backs
Corey Queen
Offensive Graduate Assistant
Tight Ends
5
Griffin Football
2011 Football Schedule
September 3rd
Slippery Rock University 3 : 0 0 pm
September 10th
Assumption (MA) 3:00 pm
September 17th
@ Shepherd 12:00 pm
September 24th
West Virginia Wesleyan 3 : 0 0 pm
October 1st
@ West Virginia State TBA
October 8th
Charleston, WV 3 : 0 0 pm
October 15th
@ Concord T B A
October 22nd
Fairmont State (Homecoming) 6:00 pm
October 29th
@ West Liberty State TBA
November 5th
Urbana, OH 3:00 pm
November 12th
Glenville State 3:00 pm
Conference Games in Bold and underlined.
6
Griffin Football
Important Dates:
Early Registration Dates: (Setonian Days)
When
Where
May 2 1 s t
McKenna Center
th
June 17
McKenna Center
July 8th
McKenna Center
th
August 18
McKenna Center
Transfer Students August 19th……..Admin. Bld
7
Griffin Football
Seton Hill
University
Football
Strength and Conditioning
Manual
8
As iron sharpens iron, one
Man sharpens another.
9
Griffins:
Welcome to the family. This manual will introduce you to the
Griffin Strength and Conditioning program. It will serve to help
you better understand the many different facets that play a role in
helping you to become the best football player you can be. It will
also provide you with a workout that will provide total body
conditioning. A successful weight program does not just address
lifting weights. A successful weight program deals with the
following areas ----- flexibility, skill development, rest and
recovery, both aerobic and anaerobic conditioning, nutrition,
speed development, explosive power and strength power. Think
of all these areas as spokes on a wheel all meeting together to
form you the Griffin football player.
Toughness, Discipline
Championships are won by teams who embrace hard work. The
true test of an athlete/team is the ability of an athlete to play the
whole game with reckless abandon. Many athletes can work hard
sporadically. This, however, will not get it done. You must
embrace toughness and discipline and blend them together in
order to be successful. Excellence must be made into a habit.
It is not easy, that’s why so few make it to the winners circle.
The players that commit themselves to lifting and conditioning
as a team are the players that will be relied on. The time is now
for you to establish a great work ethic and begin contributing to
the Griffin football team.
Remember, you win football games long before the lights come
on. Games are won in the weight room long before the game is
played.
Good luck with the program and if you have any questions,
please do not hesitate to contact us.
10
Griffin Football
General
11
“It is within these trenches, that we
enjoy the pursuit of our utmost
potential so that our dreams become
real on the field of battle.”
12
Purpose
The purpose of this manual is to provide you with a general
overview of our Strength and Conditioning program.
The Purpose of the Strength and Conditioning program is
twofold.
#1 CREATES A BIGGER, MORE E X P L O S I V E AND
FASTER FOOTBALL PLAYER AT SETON HILL
UNIVERSITY.
The m e t h o d s and t e c h n i q u e s you will learn in the weight room
are based on the latest research and physiolo gica l fact. Following
these methods and techniques will make you a bigger, more
explosive and f aster football player. The t r a i t s and
characteristics that the program instills and brings out in you will
help you to continue to be successful long after your career as a
Griffin is over.
#2 CREATES A TOUGHER, MORE D I S C I P L I N E D AND
TEAM ORIENTED FOOTBALL PLAYER.
The t r a i t s and c h a r a c t e r i s t i c s that we preach about and demand
you f ollow will make US a better TEAM. The grind and the
discipline it takes to FINISH EVERY REP will translate directly to
our play on the field. Surviving the rigors and challenge s as one
unit will make us a stronger team.
13
Griffin Football
Strength and
Power
14
Pain is
weakness
leaving the body
15
THE PURPOSE
The purpose of strength training is twofold. The f irs t is to fatigue
your muscles. The second is to make you a tougher, better
football player. The best methods of strength training are those
that produce the greatest amount of fatigue, in the shortest
amount of time, in the safest possible manner.
The following principles are the pillars of our high intensity
training:
1) Perform each exercise through its full range of motion.
2) Eliminate momentum at all times. Use y o u muscles to raise
and lower the weight.
3) Emphasize the negative phase of the lift. The muscles that
are used to raise the weight are the same ones used to lower the
weight.
4) Lift until you re a c h momentary muscle fatigue. You have to
break through your pain barrier and c re a t e a new one. This
occurs when you can no longer properly lift another repetition.
Every set of every exercise must be performed with an all out
effort until momentary muscle fatigue is reached.
5) Always lift with a partner, who will push you past your limits.
This will ensure that every repetition of every exercise is
supervised to guarantee proper execution.
16
We have never seen an athlete who could increase a
repetition or two every workout, but there will be times that your
progress will amaze you and your coach. For the more
experienced athlete, it can be frustrating training for weeks to
only increase one repetition. However, if you only increase one
repetition every three weeks that is an increase of twenty five
pounds per year, which is not bad by any means.
Demand improvement from yourself every time you train.
Refuse to duplicate previous results. In the short run, you are
trying to add repetitions. In the long run, you are trying to add
weight. Small increases over time will get you where you are
trying to go. Do not look for magic. Ultimately, you will
determine your results, not the program, coach or equipment.
Look to yourself, your motivation, and your effort for the
answers.
Intensity and T i m e
Training below a certain level of intensity will not produce
any results. If you are capable of lifting two hundred pounds for six
reps and you stop at five, it is obvious that the exercise was not as
productive as it should have been. The dramatic changes that
occur in the body as a result of lifting weights are due to the
intense nature of the exercise. There is simply no other mode of
exercise that works the muscles as hard.
Muscles respond to tension over time. You c a n get stronger
performing large amounts of volume. However, performing only a
few heavy reps is very dangerous and not specific to the needs of
our athletes. The competitive weight lifter has needs that are
specific to his sport, while the college athlete has needs specific
to his sport. The longer the tension is applied to the muscle, the
more fibers can be activated.
Research has shown that the best results occur from training the
muscles to fatigue within the time frame of thirty to ninety
seconds. Assuming about five to six seconds per rep would set a
standard rep range from eight to twenty reps.
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There has been a lot written about set and rep schemes
without anyone really defining what is really being discussed.
When discussing the set and rep schemes, individuals are really
referring to the amount of time used to fatigue the muscles. If
someone states five sets of five reps is the best set/rep scheme,
are they really saying that the best way to work the muscle is
with two and a half minutes of work broken up into thirty second
intervals? The f act of the matter is that muscles do not keep
track of reps. The m a jo r it y of the research has indicated that one
to three reps are equally effective. An athlete can spend 45
minutes or two hours in the weight room and a c c o m p l i s h the
same amount of work. But as intensity of the work increases,
the volume must decrease proportionately.
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Griffin Football
Exercise
Description
Hone your skills so they
become
deadly
19
When called upon, you m us t do your
job!
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Bench Press
Starting Position: Grip the bar at shoulder width or slightly wider. Thumbs
wrapped around the bar, hands evenly spaced. Position the bar above the eyes
at the start, arms straight. The f eet must remain on the floor, rear end on the
bench, and th e head and s houl der stationary. Squeeze the shoulder blades
together; put the head flat on the bench and f e e t flat on the floor. Make sure
that there are secure collars on each side of the bar and that it is evenly loaded.
Movement: Lower the bar slowly to the nipples. Keep the elbows under the
bar. Touch the chest lightly making sure not to bounce. Forcefully, but under
control, press the bar back up to arm length. Be sure no to raise the rear end
off the bench while pressing. Slow the bar down when nearing the top so that
control is maintained. The el bo ws must be under and i n war d slightly of the bar.
If they flare out this will put excessive strain on the shoulder joint.
Barbell Bent Over Row
Starting Position: Grip the bar at shoulder width or slightly wider. Thumbs
wrapped around the bar, hands evenly spaced. Position the bar right above
knees, arms straight. Bend slightly at knees and bend at waist so you ar e
slightly above parallel to ground. Squeeze the shoulder blades together, arch
back and k eep feet flat on the floor. Make sure that there are secure collars on
each side of the bar and that it is evenly loaded.
Movement: Raise the bar towards belly button and a long quadriceps.
Keep
the elbows back. Touch your stomach lightly making sure not to bounce.
Slowly and u n d e r control, lower the bar back up to arm length. Be sure to keep
back arched throughout lift.
21
Barbell Curl
Starting Position: Grip the bar at shoulder width or slightly wider. Thumbs
wrapped around the bar, hands evenly spaced, arms straight. Squeeze the
shoulder blades together, stand tall. Make sure that there are secure collars
on each side of the bar and th at it is evenly loaded.
Movement: Raise bar by curling up keeping elbows in a fixed position tight to
your waist. Keep the shoulders back. Bring bar to chin and f lex bicep. Slowly
and und er control, lower the bar back down. Be sure not to sway or squirm
throughout lift.
Angled Lateral Raise
Starting Position: bend over at the waist with your feet shoulder width apart.
Keep a slight bend in the knees to prevent stain on the lower back. Hold the
dumbbells at arm’s length in front of you wi t h the palms of your hands facing
each other. Keep a slight bend in your elbows.
Movement: Using your upper back strength, raise the dumbbells to the back
and up war ds in a semicircular arc. Hold this position for a second to maximize
the peak contraction in the rear deltoids. Lower the weight to starting
position.
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Dumbbell Shoulder Press
Starting Position: Sit on the 90 degree bench with the dumbbells held upright
on the thighs. The lif ter should use t he thighs to “kick” the dumbbells up to the
shoulders. Alternatively the spotter can assist the lifter in getting the
dumbbells to this position. The tor so should be upright and th e tail should be all
the way to the back of the bench. The dum bbells can be held like a barbell
with the palms facing away from the lifter. Alternatively, the lifter can turn
their palms inward slightly or have them turned in entirely so that the palms
are facing each other.
Movement: Press the dumbbells forcefully, but under control, to a position
overhead. At the top, the arms should be straight and t he torso erect. Do not
lean backwards or arch the back excessively when pressing. Pause at the top,
and then slowly lower the bar back to the starting position at the shoulders.
The dumbbells can come towards each other while pressing. Care must be
taken not to bang the dumbbells into each other, which may result in a loss of
Pull-Ups
Starting Position: Grasp the bar with an overhand grip, palms facing away
from the body. The hands should be evenly spaced and s hou lder width apart.
Movement: Begin the exercise with the arms straight. Pull the chin over the
bar, attempt to touch the chest to it, pause briefly at the top and l ower the
body slowly until the arms are straight. Do not kick or swing the legs.
23
Side Raise
Starting Position: Begin with arms hanging by the side of the body, thumbs
pointed straight ahead.
Movement: With arms straight, but not locked at the elbow, raise the arms out
to the side until hands are parallel with the shoulders. Pause at the top and
lower weight. Do not rest at the bottom. Do not swing the weight at the top.
One Legged Squat
Starting Position: Place the back foot on a bench with the front leg out. Hold
dumbbells in both hands. The f ront leg should be out far enough so that the
shin will be perpendicular to the ground in the bottom position.
Movement: With the upper torso vertical, chest out, chin up, lower yourself until
the thigh of the front leg is parallel to the ground. The bac k leg should be bent.
Down slow, pause at the bottom and k e e p up under control. At the top, the
front leg should not be locked out.
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45 Degree Lunge
Starting Position: With barbell, place the bar on your back as if you wer e
squatting; standing straight up. With dumbbells, stand straight up with
dumbbells in hand at the side.
Movement: Either foot first, lunge at a 45 Degree angle to either side. Bend the
leg until it is parallel to the floor. Keep the torso near vertical throughout the
rep, chest out, chin up. Step out far enough so that at the bottom the shin is
perpendicular to the floor. Stand up straight then step out the same way with
the opposite leg.
Bicycle Sit-Up
Movement: Lie flat on the floor with your lower back pressed to the ground. Put
your hands beside your head. Bring knees up to about 45-degree angle and
slowly go through a bicycle pedal motion. Touch your left elbow to your right
knee, then your right elbow to your left knee.
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Seated Rear Delts
Starting Position: With dumbbells in hand, sit on the edge of the bench, chest
to knees and ar m s straight down.
Movement: Keeping your chest to knees, raise arms to the side; squeezing
your rear delts and tr ape zius muscles. Explosive up, slowly down. Keep
movements under control.
Farmer Walks
Movement: Simply grab and h o l d onto weights in each hand, and wa l k for
distance.
Upward Dog Leg Fire
Starting Position: Player starts off on all fours, with left leg raised straight in
the air.
Movement: Upon coach’s signal, player fires his extended leg forward in a
kneeing motion as far forward as possible. Raise alternate foot, and r epeat
process.
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Dead Man Hangs
Movement: Player holds onto a small section of pull-up bar in the fetal position
as long as he possibly can, until he falls off.
Diamond Push-Ups
Starting Position: Get in normal pushup position; Move both of your hands
under your chest and m ak e a pyramid-like with your hands. Your pointing
fingers should touch and yo ur thumb should touch on the bottom which forms
a pyramid, also known as a diamond to most.
Movement: Lower yourself to where your chest touches your hands, and then
push yourself back up to starting position.
27
Dips
Starting Position: Begin at the top, elbows locked, feet off the ground, chest
out and th e eyes focused straight ahead.
Movement: Lower the body by bending at the elbow and s houl der joint until
triceps are parallel to the floor. Move up and d o wn under control and slowly.
Come all the way until the arms are straight. Do not let the feet touch the
ground. Attach extra weight to the waist once the required number of reps
can be completed.
Upright Rows
Starting Position: Grasp bar with shoulder width or slightly narrower
overhand grip.
Movements: Pull bar to neck with elbows leading. Allow wrists to flex as bar
rises. Lower and r e p e a t .
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Forward Lunges
Movement: Hold Dumbbells in both hands; and bar on the back like you ar e
squatting. Step out with the right foot and be nd the right leg until it is parallel
to the floor. Keep the torso near vertical throughout the rep, chest out, chin
up. Step out far enough so that at the bottom the shin is perpendicular to the
floor. Stand up straight then step out with the left foot, and r epeat alternating
legs.
Hang Cleans
Starting Position: Stand with barbell with over hand grip slightly wider than
shoulder width. Bend knees and h i p s so barbell
touches mid-thigh; shoulders over the bar with the back arched. Arms are
straight with elbows pointed along the bar.
Movement: Jump upward extending the body. Shrug the shoulders and pul l the
barbell upward with the arms allowing the elbows to flex out to the sides,
keeping the bar close to the body. Aggressively pull the body under the bar,
rotating the elbows around the bar. Catch the bar on the shoulders while
moving into a squat position. Hitting the bottom of the squat, stand up
immediately
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Incline Bench
Starting Position: Lie supine on incline bench. Dismount barbell from rack
over the upper chest using a wide oblique overhand grip.
Movement: Lower weight to upper chest. Press bar until arms are extended.
Repeat
Keannas
Starting Position: Lay f l a t on your back with legs raised a foot off the ground.
Movement: Bring legs forward to your head, reaching forward with arms and
raising back off the ground until knees meet chest.
Killers
Movement: With back flat on the ground and arms out to the side, raise legs 6
inches off of the ground and hold in that position for allotted time assigned by
the coach.
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Lat Pulldowns
Starting Position: Grasp cable bar with a wide grip. Sit with thighs
under supports.
Movement: Pull down cable bar to upper chest. Return slowly until arms
and s h o u l d e r s are fully extended.
Incline Rear Delt
Starting Position: With dumbbells in hand, sit facing the back of the bench
(Which is at an incline), arms straight down.
Movement: Keeping your chest to knees, raise arms to the side; squeezing
your rear delts and tr ape zius muscles. Explosive up, slowly down. Keep
movements under control.
31
Leg Curls
Starting Position: Adjust the seat to allow for a full range of motion and s o the
back does not arch excessively. Lay f ac e down on the machine.
Movement: Explode curling the heels towards the rear end, pause in the
contracted position. Slowly (count of 10) let the weight down to resting
position. Repeat.
Leg Extension
Starting Position: Adjust the seat to allow full range of motion in your legs. Sit
upright in seat.
Movement: Explode legs up, pausing at the top, and then slowly (count of 10)
lowering the weight back to the start position. Repeat.
32
MR Ankle
Movement: One player sits on bench with ankles hanging off edge. Partner
grabs the player’s toes and d oes either: hold toes forward, forcing the sitting
player to pull toes towards him; press the bottom of toes, making the sitting
player press away from himself; hold ankle at either side of the foot, making
the player twist his foot against the pressure.
Man. Resistance Front Raise
Movement: Partner holds lifters hands down to the front, forcing lifter to raise
arms against resistance. Once at top, partner presses down more, while lifter
tries to keep arms raised for a 10 count.
Man. Resistance Neck
Starting Position: Lifter lies on a bench, either on his chest, right side or left
side.
Movement: Partner places hand on either back of head, left/right side of head.
Partner resists the movement of the lifters neck, both up and down.
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Man. Resistance Side Raises
Movement: Partner holds lifters hands down at the side, forcing lifter to raise
arms against resistance. Once at top, partner presses down more, while lifter
tries to keep arms raised for a 10 count
Push Press
Starting Position: Grip the bar at shoulder width or slightly wider, thumbs
wrapped around the bar, hands evenly spaced. Begin the exercise with the bar
on the upper chest. Keep the elbows under the bar, and the torso erect and
tight. Eyes face straight ahead. Keep the feet flat and s ol id underneath the
body, slightly wider than shoulder width.
Movements: Begin the movement with a slight bend of the knees. Use the
strength of the legs, shoulders and ar m s to forcefully press the weight
overhead. As the bar passes the eyes, slowly push the head through to keep
the torso erect. Do not lean backwards when pressing. Pause at the top
before lowering the barbell back to the shoulders slowly.
34
Reverse Shrug
Starting Position: Stand in front of the bar, facing away from it. Grip the bar
behind your back, slightly more than shoulder width apart.
Movements: Lift your shoulders up, squeezing your trapezius muscles at the
top. Lower slowly, repeat.
Romanian Dead Lift
Starting Position: Place hands in an overhand grip slightly wider than shoulder
width. Align the feet under the armpits. At the top, slightly bend the knees and
tilt the pelvis so the rear end is extended. Retract shoulder blades.
Movement: While keeping the back flat, chest out, and h e a d up, tilt over with the
bar traveling down the legs until the chest is parallel to the floor. Keep the
same slight bend in the knee through the entire movement. Keep the rear end
high and p u s h the hips back. Weight should be on the heels. Return to the top
under control and r epe at. Do not round the back during the movement! Only go
down as far as parallel. The m ovem ent is all in the hips.
35
Shrugs
Movement: Grab dumbbells in each hand. Lift your shoulders up, squeezing
your trapezius muscles at the top. Lower slowly, repeat.
Side Lunges
Starting Position: With dumbbells, hold one i n each hand at your sides. With
Barbell, hold on back like you’re squatting.
Movements: Simply take a large step to the side; bending the leg you s tepped
with till it’s parallel, then pushing yourself back up. Alternate sides.
36
Side Bridge/Front Bridge
Position/Movement: Side Bridge: Prop yourself up on your side, holding
yourself up with your bottom arm, without letting anything but your arm and
foot touch the floor. Hold until coach says stop.
Front Bridge: Prop yourself up on your stomach, with both arms under you,
forearms on the ground. Keep a flat back, letting only your toes and f or earm s
touch the ground. Hold until coach says stop.
Bar Twists
Position/Movement: Hold bar on back like you a r e going to squat. Simply
torque your abs a n d h i p s in alternating directions.
37
Straight Leg Deadlift
Starting Position: Stand with a shoulder width or narrower stance on shallow
platform with feet flat beneath bar. Bend knees and bend over with lower back
straight. Grasp barbell with a shoulder width overhand or mixed grip; shoulder
width or slightly wider.
Lift weight to standing position.
Movement: With knees straight, lower bar toward the top of the feet by
bending hips. After hips can no longer flex, bend waist as bar approaches top
of feet. Lift bar by extending waist and h i p until standing upright. Pull
shoulders back slightly if rounded.
Squats
Starting Position: Position the bar on the trapezius muscles. Adjust hands
comfortably, wider than shoulder width. Lift the bar off the rack and tak e one s tep
back. Position your feet slightly wider than shoulder width and f lar e the
toes out at a 45 degree angle. Legs should be wide enough to allow to squat
at a proper depth but not too wide so that the knees come inward when
squatting.
Movement: Keep heels flat on the floor, chest out and c h in up. Begin the
descent by flexing at the hips, sticking the rear end out slightly and bending
the knees. Keep the head up and c h es t out throughout the movement. Squat
38
until the thighs are parallel to the floor. Do not bounce in the bottom. Rise
from the bottom position forcefully but under control. Imagine pushing the
heels through the floor. The s houlders must rise before the hips so that the
body stays in the correct position. The bac k should be flat but angled forward
slightly. Raise the hips and c hes t at the same time. Slow down near the top to
maintain control. Settle at the top, take a couple of breaths and p e r f o r m
another rep.
Step-Ups
Starting Position: Use a box that allows the front leg to be bent at 90 degrees.
Place front leg on the top of box with foot flat. Stay tall with chest out and
chin up.
Movement: Using predominantly the front leg, drive up onto the box keeping
the upper torso vertical with the chest out chin up. Slowly return the back leg
to the floor and r ep eat. The r eps can also be done with alternating the up leg.
Simply switch the leg that remains up every rep.
Wall Sits
Movements: Sit with back flat against wall, legs at 90 degrees, arms straight
out.
39
Superman
Position: Lay f l a t on stomach.
Movement: Lift your arms and le gs up, mocking the image of superman flying.
Squeeze lower back, lower arms and l egs , repeat.
Toe Touches
Movement: Lay o n back with legs straight up in the air. Lift your upper body
and touc h your toes. Repeat.
V- Ups
Movements: Lay o n back, sit up and b r i n g your legs straight up, making your
body look like a V from the side view. Repeat.
40
Griffin Football
Functional
Flexibility
41
“I hated every minute of the
training, but I told myself “don’t
quit.” Suffer now and liv e the
rest of my life as a champion.”
"The man who can drive himself
further once the effort gets
painful is the one wh o will win"
42
Griffin Football
Griffin Flexibility Training
Flexibility is a term used to define range of motion. When
undergoing a stretching program the following strategies should
be adhered to:
Dynamic Warm-up- It is important to raise
the muscle temperature before stretching.
A Dynamic Warm-up is important because it
not only raises your core temperature but it
trains your body for the base movements
you will use in football. Those who
maximize their dynamic warm-up will be
faster that those who don’t.
Stretch- Begin with a slow pre-stretch that
ads only slight tension to the muscles.
This position should be held for 10 seconds
while the muscle accommodates tension.
Then ad more tension to the stretch but
never enough to cause moderate pain.
Post Stretch- The po s t stretch is where you
will see the greatest improvement in your
flexibility. Your muscles are already tired
and this will allow you to get further into the
stretch. This will also help your recovery.
The range of muscles involved is dictated and deve loped by the
activity you perf orm.
You a re interested in developing “functional flexibility.” When
you increase the range of motion of a joint you want to also
43
increase the strength of the muscles in the new range of motion.
If you properly strengthen a muscle, you will increase its flexibility.
A properly designed strength program should increase an
athlete’s flexibility
Tips to remember when Stretching
•
MAKE SURE TO WARM UP before
stretch
•
DO NOT BOUNCE when you stretch
•
STRETCH BEFORE AND AFTER
WORKOUTS
•
MAKE SURE YOU STRETCH ALL BODY
PARTS
•
PERFORM EACH STRETCH W ITH
PROPER TECHNIQUE
•
HOLD EACH STRETCH
•
STRETCH UNTIL YOU FEEL LIGHT
TENSION
•
STRETCH W ITH A PARTNER when
excessive tightness is evident and
extra stretching is needed.
44
GRIFFIN PRE-WORKOUT ROUTINE
WARM-UP: Dynamic Warm-up
PRE-STRETCH: Hold each Stretch for 3O seconds, the first 10
seconds light tension. The last 20 seconds moderate tension
POST-STRETCH: Hold each Stretch for 30 seconds, the first 10
seconds moderate tension. The last 20 seconds heavy tension.
YOGA: Even though this is not part of our lifting program this is
something that every player who wants to be great should do.
We have time restraints that we have to follow so this is not
included in our program. HOWEVER; A Great Player should spend
15 minutes after each workout with Yoga poses and stretches or
3 - 30 minute sessions apart from workout. There are many Yoga
programs available online for free. Although there are different
types if you choose yoga program to increase flexibility any of the
extra work will pay dividends. You will become a more athletic
player in all aspects of your game as you s pe nd time doing this.
The following are examples of the stretches and dynamic warm- up
that we do at Seton Hill University.
Dynamic Warm-up
Frequency- Before each activity session
Duration- 10 minutes
Start Exercise G o 10 Yards
Jog through 10 yards, turn around and
repeat the same exercise.
45
Correct Starting Stance for Dynamic Warm-up
1. High Knee
2. Butt Kicks
46
3. A Skip
4. B Skip
5. Carioca
47
6. Shuffle
7. Russian Kicks
8. Bear Crawl
48
Static Stretch
Frequency- Before each activity session
Hold each stretch for 30 seconds each
1. Feet Together
2. Spread to the Ri gh t /Left
49
3. Spread Middle
4. Groin Stretch to the Right/Left
5. Hip Flexor Right/Left
50
6. Quad Stretch Right/Left
7. Cradle Right/Left
8. Lay It Back Right/Left
51
9. Piriformis Right/Left
10. Roll and Pull Right/Left
52
Griffin Football
FOOTBALL
Speed Training
53
“The quality of a
Person’s life is in
direct proportion to
their commitment to
excellence,
regardless of their
field of endeavor.”
- Vince Lombardi
54
Speed Explanation
Speed is the rate of motion, or equivalently the rate of change of
distance.
FOOTBALL speed is the rate of motion or change of distance as
you react to changing situations ON THE FOOTBALL FIELD.
A. Speed can be taught
B. Speed is developed while changing body
movements on the run
C. Speed development is not form running
D. Speed vocabulary: There are a number of
key words, which reinforce our training
techniques and will help you with on the field
speed development. Our Strength and
Conditioning program incorporates these
fundamentals into our program.
RUNNING MECHANICS
UPPER BO DY
1.
PINCH- Emphasize rotating arms at
shoulders straight ahead and not side
to side. The action of the right arm
effects the left arm and vice versa.
2.
FOCUS- Keep eyes straight ahead on
a horizontal plain, do not lean head
forward or back, this hinders speed
3.
FIX- Maintain an arm angle of 90
degrees. (Elbow joint)
55
4.
ROTATE- Swing the arms through the
shoulder area. Remember to keep
arms fixed at 90 degrees.
5.
LOW- The position of the hands must go
through the pocket below the hip and
past the butt.
6.
PULL- The hard downward and
backward action of the arm, from the
chest height, through the pocket,
below the hip and past the butt.
7.
LOCKOUT- The f reeze position of the
upper arm occurs with the shoulder
down and the hand past the butt.
8.
CHOKE- The f orward swing of the
hands stopping at the sternum level.
9.
CRACKDOWN- Just like the toes of the
foot pointing to the ground in a
downward action while running, we
want the hand and knuckles of the hand
to “crackdown” at the wrist joint
- as if you are cracking a whip - to
put as much force down into the
ground as possible.
10.
HAMMER- Aggressive speed
downward. Point you knuckles to the
ground and extend your wrist.
11.
SQUEEZE- Keep your arms close to
your torso. Avoid creating space
between yours arms and upper body.
56
LOWER BODY
1.
HANG- Create and maintain a 90 degree angle
at the knee in the recovery phase. Your leg
should be inactive from the knee down. Lead
with your knee. Keep your foot and foreleg
down and under your knee. When the 90 degree
angle is lost, the leg slows up.
2.
PUNCH- Drive your knee out and forward,
not up, on your initial movement from the
ground. A forward and upward knee
action rotates the hips to cover more
ground.
3.
SNAP- Pull your foot down and back under the
hip in the recovery phase. Any time the foot
hits ahead of the hip forward momentum is
broken.
4.
LIFT- Run tall as if someone where measuring
your height. The lift occurs after the first ten
yards of the
40, in the open field.
E. Speed train progressively
1.
2.
3.
4.
¼ speed
½ speed
¾ speed
Full speed
F. Quality is more important than quantity
G. Train in speed distances that apply to game situations, 20 to
50 yards
57
H. When applying principles always start of fresh
I. Utilize set principle
1.
2.
3.
Initial stages, 2 sets, 5 reps, 40 yds
Increase to 3 sets when the first two sets are
run without a drop off in time or tech
The maximum goal is 5 repetitions per set, 3
sets per session, 40 yds at full speed. Full
recovery is necessary
I. Speed stance
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Point Stance
Distance from back foot to front door = 1 ½ feet
Both feet should be pointing straight
Place the ground hand directly under shoulder
Scrape down hand to a lock, do not lift
Punch toward destination, do not punch up
Focus forward with the understanding that the
focus of the eyes change
The free arm should be kept high, at a 90-degree
angle, the lockout position
All of the weight should be on the front leg and
down hand
Use the thigh of the front leg as a spring
58
Interval Training
Since football is played in both short and long distances, we
will incorporate sprints that involve longer yardage. These
sprints will help keep up your cardiovascular endurance, allowing
you to perform at a high level throughout the game. There are a lot
of players that can run fast in the first quarter. WE WILL
PLAY WITH GUYS T H A T CAN RUN ALL DA Y LONG!
The demands of anaerobic conditioning are best met by
interval training. Because of the intensity, it can only be
continued for short periods of time that must be followed by rest.
An athlete's interval training should use 35/4 REST /RUN as
the ratio between each sprint. The time of each sprint should be
recorded and compared to previous workouts. The f irst week of
training you may find yourself running 6 intervals in the prescribed
time. The next week you may have improved to 7 intervals within
the prescribed time.
The interval test will be administered upon reporting to
camp. The purpose of the test is to evaluate your anaerobic
endurance that is your ability to sustain next to maximal effort
for a series of repeated sprints without significant drop in
performance.
The following page will outline different intervals and how it is
incorporated in our program
59
ANAEROBIC CONDITIONING
“Interval Training”
All conditioning phases are based on the interval training
principle.
Periods of work followed by a period of rest and reco very. Some
work bouts are longer and more general, while most of the work
bouts are short and intense.
The phases include:
General anaerobic endurance work: (gassers, Long Shuttles, etc.)
Work Bout: 15-60 seconds
Rest Interval: 45 seconds - 3:00
Agility Training: 6-10 drills 2 each 12-20 Drills See WORKOUT
SECTION
Work Bout: 5-8 seconds
Rest Interval: 20-35 seconds
Quickness training: 2 quickness sequences: See WORKOUT
SECTION
Work Bout: 5-8 seconds
Rest Interval: 10-25 seconds
Short Sprints: 10-80 yards
Work Bout: 3-10 seconds Rest
Interval: 20-35 seconds
Positioning Conditioning: See WORKOUT SECTION
Work Bout: 4-8 seconds
Rest Interval: 25 seconds
Position Groupings
Skill: Wr, Db, Rb, Qb
Big Skill: Te, Fb, Lb, K
Line: Ol, Dl
60
General Anaerobic Prescribed Times
Gassers: Width 4x
Work Intervals Rest Intervals
Skill 35 sec 1:45
Big Skill 37 sec 2:00
D Line 39 sec 2:00
O Line 40 sec 2:00
½ Gassers: Width 2x
Work Intervals Rest Intervals
Skill 14 sec 42 sec
Big Skill 15 sec 45 sec
D Line 17 sec 48 sec
O Line 18 sec 50 sec
300 Yd shuttles: 3 x 100
Work Intervals Rest Intervals
Skill 48 sec 2:30
Big Skill 51 sec 2:45
D Line 54 sec 2:50
O Line 56 sec 3:00
300 Yd shuttles: 50 x 6
` Work Intervals Rest Intervals
Skill 55 sec 3:00
Big Skill 58 sec 3:00
D Line 62 sec 3:20
O Line 65 sec 3:30
200 Yd Shuttles 2 x 100
Work Intervals Rest Intervals
Skill 32 sec 1:30
Big Skill 34 sec 1:40
D Line 36 sec 1:50
O Line 38 sec 2:00
61
110’s
Work Intervals Rest Intervals
Skill 14 sec 42 sec
Big Skill 15 sec 45 sec
D Line 17 sec 48 sec
O Line 18 sec 50 sec
Conditioning 80’s
Work Intervals Rest Intervals
Skill 10 sec 40 sec
Big Skill 11 sec 40 sec
D Line 13 sec 40 sec
O Line 15 sec 40 sec
Conditioning 60’s
Work Intervals Rest Intervals
Skill 8 sec 30 sec
Big Skill 9 sec 30 sec
D Line 9.5 sec 30 sec
O Line 10 sec 30 sec
Conditioning 40’s
Work Intervals Rest Intervals
Skill 5.0 sec 25 sec
Big Skill 5.5 sec 25 sec
D Line 6.0 sec 25 sec
O Line 6.5 sec 25 sec
62
600 yard shuttle
THE TEST (FOR SUMMER CAMP)
600 YARD SHUTTLE—TEST ORGANIZATION
1. Athlete begins on the 20 yard line and runs to the opposite
20 yard line. (this is a distance of 60 yards= 1 length).
2. The athlete repeats this until 5 lengths are completed (20
yard line to 20 yard line).
3. The athlete must touch his foot to the 20 yard line before
changing direction.
4. Athlete finishes on the opposite 20 yard line from where he
started. Total distance covered is 300 yards.
5. The athlete’s time is recorded and rounded down to the
nearest .5 seconds.
6. The athlete gets 1 minute 45 second rest.
7. Procedure is repeated with athlete starting at the same 20
yard line where he finished.
8. After the 5 lengths are completed, the athlete’s time is
recorded. (Total distance covered is 600 yards—300 yards
+ 300 yards)
9. The time is rounded down to the nearest .5 seconds and
combined with the score the first heat.
Time must equal or better position group goals listed.
Group Goals: WR/DB: 96 SECONDS
QB/RB/P/K: 100 SECONDS
LB/TE: 104 SECONDS
DL: 110 SECONDS
OL: 114 SECONDS
63
FOOTBALL
Quickness and Agility
64
If 99.9% is Good Enough, Then . . . . . . . . . . . . . . . . . . . .
26,000
Surgeries will be botched
158,400,000
Checks will be deducted from wrong accounts
69,063,840,000 Phone calls by telecommunication services will be misplaced
2,488,200
Books shipped with wrong covers
114,500
Mismatched pairs of shoes will be shipped per year
18,322
Pieces of mail will be mishandled per hour
2,000,000
Documents will be lost by the IRS this year
315
Entries in Webster’s Dictionary will be misspelled
5.5 million
Cases of soft drinks produced will be flat
291
Pacemaker operations will be performed incorrectly
20,000
Incorrect drug prescriptions will be written this year
EVERY DETAIL COUNTS
65
AgilityTraining
Agility can be defined as the body’s ability to change directions while
maintaining good control without decreasing speed.
These quick rapid movements involve deceleration and acceleration. Reaction
time, awareness in space, balance, and coordination are all involved in agility
training. All movement patterns such as forward running, backward running,
lateral running and other movement drills as skipping, hopping, jumping, etc.
are also involved in agility training.
Agility drills can be performed in the form of cone drills, shuttle runs,
reaction drills, movement runs, agile bag drills etc.
Football is not a straight line game. It is a game of angles, acceleration,
changing gears, and reaction.
Agility Warm- Up
It is very important to properly warm – up the body before attempting any
fast , quick change of direction movements.
Footwear
It is extremely important to perform agility training with the proper footwear.
Be sure to wear ankle supported shoes. If performing agilities on grass, spikes
are a must. Ankle braces or taping is also a good idea
Movement
Drills
All agility drills will involve the following movement patterns. These movement patterns must be
mastered prior to intense agility training. Be sure to perform all movement drills in a good
reactive athletic position.
1. STATIONARY ARM ACTION: Sit on the ground or stand in place. With the elbows locked at 90
degrees, hands relaxed, and good posture, drive the elbows back so the hands go past the butt.
On the upswing of the arms, the hands should not go above the shoulders.
2. HIP ABDUCTION: Lie on your side with the legs straight and th e body in line. Drive the top leg
away from the ground as high as possible, and then return. Repeat with the other leg.
3. DECELERATORS: Run forward at 50-75%, every 5 yards drop hips and b u z z f eet at line for 2-3
seconds, and then proceed to the next 5yd inc r em ent.
4. FAST FEET : Bend at the waist with arms hanging down in front of body. Buzz f e e t as quick as
possible while slowly moving forward. Buzz f eet for 10yds, then accelerate for 10 yds.
5. 360 HIG H KNEE: High Knee for 5 yds t h en perform full rotation high knee. Repeat every 5
yards
6. 360 O N E HAND: Sprint a total of 20 yards. Every 5 yards drop hips plant hand and r ota te on
hand 360 degrees.
66
Bag Dr i lls - bag drills are a useful device when working on foot speed and
quickness. The bags used are 1x1x3 and are placed between 18 and 24 inches
apart. Each line should have a total of 6 bags with a starting cone set 5 yards
before the first bag and a finish cone set 5 yards away from the last bag. Some
examples of drills used are:
Single Leg High Knees
DESCRIPTION
EXAMPLE
Sprint to the first
bag. By using an
exaggerated stride,
step directly over
the bag placing one
foot in between
each bag. Make sure
to raise your knee
high enough so that
your foot travels
over the bag and not
around it. Always
keep a good, upright
position. After
reaching the last
bag sprint through
the finish line.
1 foot 1 foot
67
Double Leg Chop
Sprint to the first bag. Step directly over
the bag making sure to stutter-step with
both feet
before moving to the next bag. Keep
yourself in a good
upright position
while focusing on
quickness with your
feet. Sprint through
the finish after the
last bag.
Lateral High Knee
Sprint to the first
bag. When you
reach the first bag,
quarter pivot to the
left. Step over the
bag laterally
(keeping your
shoulders square)
with your right foot
by raising the knee
to the front and
stepping out to the
side. Follow with
the left foot bringing
both feet together.
After finishing the
last bag, turn and
sprint through the
finish. Repeat in the
opposite direction.
both feet both feet
68
In & Out Drill
Starting with the first bag to your right
and your toes at the front edge of the
bag, back peddle to the rear of the bag
keeping the shoulders square and hips
low. Once reaching the end of the bag,
move laterally to the next bag and
sprint forward. Keep moving in an S
fashion until reaching the final bag. At
the last bag, turn and sprint. Repeat
the in opposite direction.
“Cadillac”
Starting with the first bag to your right
and your toes at the edge of the bag.
Move to your right by performing a
Lateral High Knee keeping the
shoulders square. Once you reach the
third bag, allow only your right foot to
travel over the bag. Once your right
foot hits the ground, plant, push off,
and begin moving back to your left.
Continue the Lateral High Knee (now
moving to the left) until reaching the
first bag. At the first bag, allow only
your left foot to travel over the bag.
Once your left foot hits the ground,
plant, push off, and begin moving back
to your right. Continue again until
reaching the third bag. Once you reach
the third bag, allow only your right foot
to travel over the bag. Once your right
foot hits the ground, plant, push off in a
slightly forward direction so that the
bags will be out of your path. Sprint
back to your starting cone. Repeat in
the opposite direction.
69
Cone Drills – cone drills are an excellent way to work on speed and
change of direction. These drills can be performed anywhere, however,
they will be most effective on the football field. This
will ensure that you are familiar with the playing surface of real life
game situations, and will help you execute the drills more
specifically and effectively
Pro Agility
Objectives: Improve athletic ability and body coordination during sudden change of
direction
Directions:
1. Measure out a 10 yard area with 5 yard increments
2. Start from a three-point stance, facing the timer, with your feet straddling the 5yard line and your right hand touching line 1.
3. Turn and sprint 5 yards to the right; touch line 3 with your right hand.
4. Turn and sprint back 10 yards and touch line 2 with your left hand.
5. Finally sprint through the starting line
Always turn towards the timer when making cuts.
Keep hips low in turns
***You will be tested in this drill when reporting to camp
Line 2
Line 1
TIMER
Line 3
START
FINISH
5 yards
5 yards
L-Test
Objectives: Improvement of agility and change of direction
Directions:
1. Place two cones 5 yards apart from each other
2. At the second cone place another cone 5 yards apart perpendicular to the
second cone
3. Begin the L-test at the first cone, sprint to the second cone and touch the line
then return to the starting cone and touch the line next to the cone
4. After touching the starting line sprint around the second cone and circle the third
cone
5. Once you have circled the third cone sprint around the second cone and return
to the starting line
Cone 2
Cone 3
<5 yds>
5 yds
Starting Point Cone 1
70
Wildcat Agility
Objectives: To improve foot quickness and change of direction
Directions:
1. Set up cones five yards apart length way and 1 yard apart the in width, as
illustrated in the figure below
2. Start in a bunch start on the first line, sprint to the first cone and make a right
hand turn
3. Return to the starting line; go around the second cone with a left hand turn
4. Run to the five yard line and touch it with your fingers, then backpedal across the
starting line to the finish
5. Do not knock the cones over and keep your hips low when backpedaling and
turning the corners
5 YARDS
BACKPEDAL
START
Zig-Zag Run: Layout 10 cones in a straight line 1 yard apart. For the forward
run, start on either side of the 1st cone. Step across the line to
the other side with your inside foot followed by your outside
foot. Your feet have now changed alignment and continue the
pattern with an inside foot lead. **For the lateral run, stand
next to the cones facing them, but just behind the first cone.
Lead with your inside foot forward & up, followed by the other
foot. Follow the same pattern, but now step back behind the
3rd cone. Be sure to work in both directions.
Forward:
Start
1 yard
Facing
Lateral:
Start
Facing
71
3 and 4 Cone Drills- There is a number of 3 and 4 cone drills used
here at Seton Hill University.. Rather than list them all for you, we
will give you a few examples. All of which, though, are used for
speed and agilit y training. Make sure, no matter what drill you use,
that you train at the highest intensity possible.
3 CONE DRILL
These drills will help you with acceleration and change of
direction. Set these cones up roughly
10-15 yards apart. Examples of drills used are:
Sprint/Sprint/Sprint
Back Peddle/Shuffle/Sprint
Sprint/Sprint/Back Peddle
Shuffle/Shuffle/Back Peddle
Sprint/Back Peddle/Sprint
Sprint/Shuffle/ Back Peddle
Remember to always finish through the starting
point.
4 CONE DRILL
These drills will help you with acceleration and change of
direction. Set these cones up roughly
10-15 yards apart. Examples of drills used are:
Sprint/Shuffle/Back Peddle/Shuffle Sprint/Carioca/Back
Peddle/Carioca Sprint/Sprint/Shuffle/Back Peddle
Shuffle/Sprint/Sprint/Back Peddle
Shuffle/Carioca/Shuffle/Carioca
Remember to always finish through the starting point
72
Plus Test
Objectives: Improvement of hip level, change of direction, and agility
Directions:
1. Place 5 cones 5 yards apart as shown in the diagram below.
2. Start at the right of cone 1. Sprint forward to the front of the middle cone.
3. Sink hips and shuffle to your left.
4. Back pedal to the back of the middle cone
5. Shuffle to the right side of cone 2.
6. Sprint to the front to the front of cone 2,
7. Shuffle (facing the same direction you started) to the left of cone 3.
8. Backpedal to the back of cone 3.
9. Shuffle to the right of the middle cone.
10. Sprint forward to the right of cone 4.
11. Shuffle to the left of cone 4.
12. Backpedal through the back of cone 1.
Cone 4
Cone 3
Cone 2
Cone 1
Figure 8: Layout 2 cones in a straight line 5-8 yards apart. Stand on
the side of a cone facing the other. Sprint to the opposite side
of the other cone. Do a tight 180° turn and run to the
opposite side of the cone you started at. Finish by completing
the 8 with a 180° turn.
Start
5-8 yards
You may also use hoops or large circles to run around
(DL run the circles drill)
73
74
75
76
THE GATE DRILL
Begin in your football stance according to your designated position (guard,
linebacker, etc). you are going to pull laterally 5 yards while drop-stepping 2 yards.
You then go around a cone, turn and run 10 yards over two bags, one at 4 yards
and one at 6 yards. At 10 yards, you touch a line (with your foot), return over the
bags to a line, plant, and burst out 5 yards at an angle.
This is the angle at which the athlete must make the judgment. The Gate Drill
should be performed eight total times, four to the right and for to left, in an eightminute period. Cole has five players perform the drill at the same time. Since the
drill takes seven to 10 seconds to complete and Cole sends the next player after
10 seconds, it works out to a 5:1 recovery to work ratio. That is, 10 seconds for the
drill and 50 seconds to recover.
77
FOOTBALL
Plyometrics
78
79
PLYOMETRIC TRAINING
Plyometrics is the term now applied to exercises that have their
roots in Soviet training methods. This method was originally
known as "shock" training and was invented by Yuri
Verkhoshansky in the Soviet Union. Interest in this training
increased during the early 1970s as East European athletes
emerged as powers on the world sport scene.
As the Eastern bloc countries began to produce superior athletes
in such sports as track and f ield, gymnastics, and we igh t lifting, the
mystique of their success began to center on their training
methods. Plyometric training rapidly became known to coaches
and athletes as a method of training that linked strength with
speed of movement to produce power. The exerc ises became
essential to athletes who jumped, lifted, or threw.
The well known plyometric training methods involve the lower
body and the results are often nothing short of miraculous. But
not much is written about how plyometric training can also
dramatically increase strength, power, speed, and e xplosiveness
in the upper body.
Ground Based Plyometrics
Guidelines
Who
Athletes that can safely squat 1 ½ times their body weight and
are in good physical conditioning. High level plyometric exercise
(repetitive bounding exercises) are not recommended for those
that weigh more than 230 pounds
Frequency
The ground based plyometric program should be utilized in the
off and pre seasons. Workouts should be done 2 x weeks for no
longer than 6 weeks. These workouts should be avoided during
the in season and post season periods. No more than 100
contacts in a session.
Form
80
All exercises must be done with perfect form. Emphasis should
always be on quality not quantity. Do each exercise explosively
but stay under control and within the confines of the drill. All
landing should be done “softly”, on the balls of the feet and with
knees bent. Keep your head up, knees bent in a good athletic
position.
Surface
The plyometric program should be done on a soft, level surface,
preferably a synthetic surface which has some “give”. Avoid doing
plyometric drills on hard surfaces or where the ground may be
uneven and unsaf e.
Warm-up
Always warm-up the body thoroughly before the plyometric
workout. See the warm-up and stretching procedures outlined in
this manual.
Volume
Pick two exercises per workout. Progress from lower impact
drills (level 1) to higher impact drills (levels 2 ). Do not progress
to another level if the current level has not been mastered.
Progress from 2 sets to 3 or 4 sets. Keep the sets short (3-10
reps or 5-20 seconds).
Duration
Excluding warm-up, the plyometric workout should not take
longer than 10 minutes.
How do I fit ground based plyometrics into the overall workout
schedule?
The best time of the week to do these workouts is before lifting,
after an extensive warm-up or on a day where you are not
strength training.
Rest
Enough time between reps to duplicate a perfect rep. 2:00
minutes between sets.
81
Upper Body Plyometrics
Guidelines
These exercises are to be done during the off and pre season
training periods. One or two workouts per week are all that is
necessary or desirable. Care should be taken to do these
exercises after an extensive warm-up and upper body stretching
program. These drills could be incorporated right into the
strength training workout.
Volume
Pick 1 or 2 exercises and perform 2-4 sets of 5-20 reps of each.
Form
Emphasis should be on quality not quantity. Every rep should be
done explosively but under control within the context of the drill.
Medicine Balls
All upper body plyometric exercises will involve some sort of
medicine ball. The medicine balls will vary in weight from 2 lbs to
28 lbs. Beginners should use lighter weights. Always remember
never sacrifice safe form for more weight.
Rest
Minimal between reps, 1:00 between sets.
Upper Body Plyometrics
High Intensity
Explosive Start
Explosive Pushups
In a regular pushup position descend down and pause for 3 seconds then
attempt to elevate your body up into the air. You can also attempt to elevate
yourself on boxes. Perform 4-5 sets of 5-8 repetitions.
Explosive Pullups
Start out Hanging in a pull up position. On command do a pull up as fast as
possible. Should be done fast enough so that your hands can briefly come off
of bar.
Explosive Stop
Upper Body Altitude Drop
Elevate yourself with your arms up in boxes in a push-up position. Drop off the
boxes, land on a padded surface on the ground and attempt to absorb the
82
impact. Bend your arms no more then ¼ range and do 3-4 reps of this per set.
Never increase the box height above the height that allows you to land with
minimal arm bend.
Pull up altitude drop
Start out up in the pull up position. On command let your body fall and arms
straightened. Before your arms straighten out stop your movement. Should
not fully extend your arms.
Medicine Ball Explosive Training (Upper and Lower)
Ball Slams
Begin drill by holding the ball overhead with arms extended.
Swing the ball down and forward exploding it in the ground as
hard and fast as possible.
Overhead Toss
Begin with Medicine ball in between legs and in a squat position.
On command throw medicine ball up and behind you as high and
far as possible.
Squat Throw
Begin with ball in front of chest and in squat position. Extend up
and throw ball as high as possible. Let ball hit ground and
repeat.
Super Core Explosive Training
Squat, throw, fall run- Begin drill with the ball held at the chest.
Squat down and extend legs out while throwing the ball forward.
83
Lower Body Plyometrics
High Intensity
Bounding- Start in a squat position and explode up and out.
Land and reload starting in squat position.
Tuck Jumps- Stand with feet shoulder width apart. Drop hip and
explode up. Bring knees to chest and grab both hands.
Single Leg Skaters- Start on one foot and move vertical and side to
side at same time. Move in a 45% angle, land on one foot then
repeat immediately with other foot.
Dot Drills-
dot drills are another exercise that we use to help with foot speed.
These dots are usually on pre-made mats, however, you can make your own dots
with pieces of tape. Place the tape marks in a 2’x2’ X design with one dot directly in
the center.
Dot Drills
Drills used are:
1 Foot Drills 2 Foot Drills
1,2,3,2,1 (1,5),2,(3,4),2,(1,5)
5,2,4,2,5 5,2,1,2,5
1,2,5,2,1 1,2,4,3,2, 5
5,2,1,2,5
1,2,4,2,5
5,2,3,2,1
5
4
1
3
1
2
Lateral Cone/Line Bounding
Objectives: Improve lateral footwork and quickness
Directions:
1. Stand erect with feet parallel to line
2. Jump laterally back and forth across the line or cone with both feet
3. Landing should be with the balls of your feet on the ground
4. As soon as you hit the ground explode right back up, spending as little time as possible
on the ground
5. Movement should be done quickly and explosively
84
Plyometric Training
Power Hops:
1. At the starting line of a 15-yard area begin standing in an athletic stance feet shoulder
width apart
2. Perform a standing broad jump trying to cover as much distance as possible
3. When landing set yourself and perform another broad
4. Try and cover as much ground as possible with the fewest amount of reps as possible
5. Once again focus on pumping the arms through on each rep
_________________________________________________________
15 yards
One-Leg Power Hops
Objectives: Develop horizontal power and acceleration
Directions:
1. At the starting line of a 15 yard area begin standing an athletic stance and starting
on one foot
2. Perform a standing one foot broad jump trying to cover as much ground as possible
3. When landing set yourself and perform another broad jump with the same foot
4. Try to cover as much ground as possible with the fewest amounts of reps as possible
5. On the way back switch feet and perform the drill again
• Focus on pumping the arms through each rep
10/10 Hopping
Objectives: To develop explosive power
Directions:
1. Set up a 40 yard straight course with every 10 yards marked
2. Hop for 10 yards on one leg, then switch legs and hop on the other leg for 10 yards.
Concentrate on not spending much time on the ground between hops
3. Continue alternating legs every 10 yards using good arm action
Squat Jumps
Objectives: To develop explosiveness of the hips and legs
Directions:
1. Squat downward and then jump upward into the air as high as possible
2. Drop down to a full squat position and immediately jump upward
3. Use the arms to assist in the take off, swinging them upward simultaneously
Tuck Jumps
Objectives: To develop explosiveness of the hips and legs
Directions:
1. Slightly lower the hips into ¾ squat depth for the countermovement
2. Explode upward into the air exactly like the squat jump,
3. While in the air tuck the knees to the chest as high as possible.
4. Again use the arms to assist in take off.
**The main difference between the squat jump and the tuck jump is the depth of squat, and the
tucking off the knees. On both be sure to attempt to get triple extension (ankles, knees, & hips
before jumping).
85
Plyometric Training
Quick Feet Discriptors:
Alternating:
L
R
Rotate both feet quickly. Stay facing
the same way, keeping your shoulders square.
Face
L
R
On & Off:
Start with both on the line, then both off.
R
R
L
L
Scissors:
L
Start out straddling the line, then drop one
foot behind and move one foot in front.
Return back to the starting point and then cross
over the other way.
R
L
R
Face
86
Griffin Football
Summer Running
Program
87
Tuesday
I Thursday Run
Dynamic Warm-up x 20 yards
I
Dynamic Movement
I
High Knee
Butt Kicks
I
A Skip
I
I
Russian Kicks
Frankenstein
Knees to Chest
Lunges
Sea ted Arm Swings 2 sets 30 sec.
Walking Arms 4 sets 20 yards
R/L Groin B
Skip
Carioca
Form Run Upper
Stretch
Both legs down
Right/Left/Middle
I
Speed Development (Form)
R/L Flexor
Buddah
I
I
Piritormis
I
I
Hurdler
Stance and Starts (Teach)
Ground starts 4 sets 20 yards
Stance and Starts L. sets 20 yards
Lying Leg Across
R/L Quad
Bear Crawl Front/Back
Bear Crawl Side/Side
Power
I Agility
Tire Push 4 reps 20 yards
Resistance Run 4 reps 20 yards+ 20 finish
ll Pick 2 ( 4 reps each set)
Cone Dril
Wave Drill 2 sets of 30+ seconds
Station Specific Warm-up
PIyometries
Movement Drills 2 x 20 yards
Dots 2 sets of 30 seconds
Back pedal
Line Drills 4 sets of 15 seconds
Tapioca
Boxes
3GO High Knee
Knee drive 2 sets 15 seconds
Decelerators
Scissors 2 set 15 seconds
Decelerators line touches
Conditioning
Athleticism
Big Tire Flip (field and back)
Speed Ladders 6 ex.
300 yard shuttle 1/2 run test
Front/Side/Back Crabbing 2 sets 1min
Bounding 30 yards 2 sets
Position Specific Training
Mobility 2 sets 30 sec.each
Leg Swings Side to Side
Leg Swings Front to Back
FirP Hyrlrant Frontwarrls
Fire Hydrant Backwards
Leg Fires
88
Skill
Development
89
90
Skill Pattern Running
Skill and exercise are two separate, you must practice that specific skill. The
motor learning experts now inform us that it’s impossible to recreate the
neuromuscular pattern used to perform a skill unless that specific skill is performed.
As soon as you add resistance to a skill, it becomes exercise or a new skill.
Over the summer, the coaches will give you a set of skill pattern drills to
incorporate into your running. The coaches will make your skill work out as specific
as possible. This means that quarterbacks should throw and run with the ball,
receivers should run routes, defensive backs should cover, etc.
These skill patterns will help you simulate actual movements that are made on
the football field for your individual position. The recovery rates will be decreased
each week as we near training camp. This type of running will not only help you get in
shape for camp, but will also help to work the muscles that may be problems for many
people.
91
DEFENSIVE BACKS
40
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92
Running Back Drills
1. High Knee (2) – Two Hands on Ball – ½ Speed 10 Yards then accelerate for 10 Yards.
2. Form (2) - Two Hands for 5 Yards - Switch to Right Hand 10 yards Then Left Hand for 10 yards.
3. Zig Zag (2) – Full Speed - Attack at 45 degrees and break opposite every 5 yards for 40 yards.
4. Slide (2) – Full Speed – Attack straight for 5 yards Slide Horizontal for 2 steps continue drill for 40 yards.
5. Swing Routes (Free Release) – Left Hash/Middle Right Hash / 2 Right/2 Left
6. Swing Routes (Check Release) - Left Hash/Middle Right Hash / 2 Right/2 Left
7. Arrow Routes (Free Release) – Left Hash/Middle Right Hash / 2 Right/2 Left
8. Arrow Routes (Check Release) - Left Hash/Middle Right Hash / 2 Right/2 Left
9. Angle Routes (Free Release) – Left Hash/Middle Right Hash / 2 Right/2 Left
10. Choice Routes (Check Release) - Left Hash/Middle Right Hash / 2 Right/2 Left
93
Defensive Line Drills
STANCE: Shoulder Width – Heel to Toe Stagger; get comfortable fall forward catch yourself 60 – 40. – Back Straight
Tilt ass up slightly tilted. HAND in Hip, Holster, Up
START: 6 point start – start on all fours with hands on ground and explode out into a sprint for 10 yards. Use ball on
stick and snap count.
1 Leg Balance 1 Step: In your stance and raise your down hand leg. Start and explode out for 10 yards. Use Ball on
Stick and snap count.
Redirect Draw/ Pass: Have D-lineman start in stance on your cue snap the ball. Right before the D-lineman gets to you
direct him laterally down the line of scrimmage. Emphasize the linemen getting flat and opening their hips to get down
the LOS. Have them sprint for 10 yards. To get the draw point back towards the LOS and have the D-line retrace their
steps and use paddle on air to simulate getting off of an offensive lineman. Also show Pass to have D-line run through
you staying on their feet– Can also use Chutes to keep D-linemen Low
94
Linebacker Individual
1.
Stance / Footwork
Gather
Skin the Line
Cones- Downhill Scrape, Counter
Bags- Circuit, Downhill Shuffle, Downhill Shuffle Re-direct
Tempo RB
2. Tackling
Fit
Angle
Open Field
3.
Defeat Blocks
Hit and Shed
Spill
Splatter
4. Turnovers
Punch
Strip
Fumble Recovery
Interceptions
5.
Zone Drops
Quick Drops
Full Zone Drops
Sorts (2 to 1, Smash, 3 to 2, Boot)
Man Technique (Hug RB- Swing, Diagonal, Wheel, Angle)
6. Pressures
Alignment (2 by 2, 3 by 1, Motions)
Departure Angles / Pick-ups
95
QB Throwing Drills
1.
-
Face to Face
10 yds. apart
Feet parallel and toes on line
Pull off arm through
High release
Turn wrist down and away
2.
-
Knee
10 yds. apart
Rt. knee down, left, both, and seated
Simulate snap
Bring ball up in quick motion
Picture circle on target and throw to points on the circle
3. Wrong Foot
- 10 yds. apart
- Opposite placed forward
Rt. for right handed
Lt. for left handed
- Same as face to face
4.
-
Parallel
10 yds. apart
Run down line
Open shoulder and hips and throw to far shoulder of target
Keep high release
5.
-
Circle
10 yds. apart
Jog together clockwise then counter clockwise throwing to target
Open shoulder and hips, keep release high
6. Bar
- Stand 3 yds behind goal post
- Throw at target 12 yds. away
7.
-
Wall
Stand with throwing shoulder next to wall
Stay on balls of feet and throw to target 10 yds. away
Keep high release, eliminates winding up
96
WR/TE Drills
1. 4 Cone Drills
a. Sprint Both Directions
b. Sprint, Shuffle, Back Pedal, Karaoke
c. X
2. Stance and Starts
a. No False Steps
b. Accelerate for 5 yards
c. Forward, Right, and Left
3. Routes
a. Fade/Seam 30 Yards
i. 4 Times
b. Post 30 Yards
i. 2 Right, 2 Left
c. Dig (WR 16 Yards, TE 14 Yards)
i. 2 Right, 2 Left
d. Corner
i. 2 Right, 2 Left
e. Comeback 18 Yards (Just WRs)
i. 2 Right, 2 Left
f. Hook 14 Yards
i. 2 Right, 2 Left
g. Out 10 Yards
i. 2 Right, 2 Left
h. Slant
i. 2 Right, 2 Left
i. Hitch 6 Yards
i. 2 Right, 2 Left
j. Shallow Cross
i. 2 Right, 2 Left
97
OL DRILLS
1. 5 Minutes
De Meanor
2. 5 Minutes
2 Step Punch Approach
Fit and Base Drive
98
Griffin Football
Nutrition
99
Griffin Football
NUTRITION
Nutrition is the one c om ponent of fitness programs that most people are misinformed about or
misunderstand. Everywhere you t ur n you hear or read about someone who has gained or lost
twenty pounds in one week. This type of information is misleading and dangerous. As athletes,
you m ust be able to separate the facts and f ict ion of dietary habits in order to perform at your
optimum level.
The f ollowing facts that are listed below are published by the American Dietetic
Association and ha ve been reviewed by the Food and Dr ug Administration.
BALANCED DIET
Each person should eat a well balanced diet. A balanced diet should consist of eating sixty
percent carbohydrates, thirty percent fat, and ten percent protein. The m aj or it y of one’s
carbohydrates should come from fruit and veg et able sources. The m aj or it y of one’s energy
supplied by fat should come from unsaturated fats, those that remain liquid at room
temperature. Finally the majority of protein intake in one’s diet should come from chicken, fish,
and beans as opposed to red meats.
Complex Carbohydrates = Grain products, vegetables, fruits, oatmeal, rice, and pastas
Fats = Low fat milk, low fat yogurt, low fat cheese, low fat ice cream, oils
Proteins = Skinless boneless chicken breast, fish (tuna, haddock, shrimp, roughy), beans,
low fat peanut butter, ground or sliced turkey.
DO NOT S K I P MEALS
It is important to maintain food intake at constant levels throughout the day. Your
weight regulation mechanism in your body is referred to as your set point. It can be
compared to the thermostat in a heating and coolin g system. Skipping meals to lose
weight is counterproductive and actually slows your body’s metabolism down. Thus, if
your goal is to lose weight then it is imperative that you eat five to six meals per day. A
meal may include a turkey sandwich and a bag of carrots or a piece of fruit. You c an wash
all of this down with a glass of milk or water. The key here is small portions. A
portion should be about the size of your fist. This will increase your metabolism thus
decreasing the amount of calories that you store as fat. On the other hand if you are trying
to increase your weight it is best to eat three good-sized meals every day. One
Key factor that many athletes do not understand is that your body can only absorb a
certain amount of nutrients at one time. So it is imperative that you constantly fuel
your body.
100
LARGE AMOUNTS OF PROTEIN ARE NOT ESSENTIAL
Protein is the most poorly understood and possibly the most abused nutrient in the
athletic community. The recommended daily allowance for protein is calculated as
follows, 1 gram per 2.2 pounds of body weight. Therefore a 220-pound male only needs
100 grams of dietary protein per day. This is equivalent to sixteen ounces of red meat.
Thus protein supplements are unnecessary and can be money that is foolishly spent. It
is also important to keep in mind that your body can only absorb about thirty grams of
protein in one sitt ing. Any excess will be excreted. This reiterates the need to eat smaller
meals more often throughout the day. Remember, weight gain is a combination of
increasing a balanced diet, which increases total caloric intake.
ARE VITAMIN SUPPLEMENTS NECESSARY?
Athletes tend to consume large amounts of food and if a sensible selection occurs there
should be an adequate intake of vitamins and m ine ra ls . On the other hand, if your diet is
not balanced a supplement may prove to be beneficial. However, keep in mind that the
finest sources of vitamins and minerals come from foods and not pills.
WEIGHT REDUCTION
Weight reduction is a simple mathematical formula. For every 3500 calories that you
burn you will lose one pound. This reduction of 3500 calories may come from a
combination of increased activity or decreased caloric intake. A combination of
exercise and diet is the most sensible approach. If you reduce your diet by five hundred
calories a day as well as engage in twenty minutes of cardiovascular activity per day
you will lose about two pounds in one week . Losing more than two pounds in one week is
actually counterproductive do to the fact that you begin to lose muscle mass as
opposed to fat mass. Therefore do not fall for these fad diets that claim to enable you
to lose ten pounds in one week. The key here is that you want to reduce
your body fat and increase your lean muscle mass. Excess weight in the form of fat will
affect your speed and endurance levels. Our goal is to make you bigger, not fatter.
101
Good Food Choices
Breakfast
Pancakes/ waffles/ French toast with syrup- no butter
Egg sandwich- no sausage
English muffins/ toast or bran muffin with preserves/ jelly/ fruit butters
Bagels with preserves/ jelly/ apple butter
Low fat milk or yogurt
Dry or cooked cereals with or without milk and f resh or dried fruit
Dried fruit alone or mixed with dry cereal and nuts
Low fat granola or cereal bars
Lunch
Vegetable or chili stuffed potatoes
Salad with low fat dressing
On salad bars add ve ggies, dried beans, beets, carrots, pasta, crackers, rolls, bagels,
bread
Turkey, chicken or roast beef sandwiches on bagel, whole grain bread
Add toma toe s , green peppers to sandwiches
Pasta with meat or meatless sauce
Tacos without sour cream
Baked/ broiled meats instead of fried
Vegetable/ chicken soups. Cheese and creamed soups are high in fat
Cheese or veggie pizza
Dinner
Less emphasis on meats and more on starches: Rice/ pasta/ potatoes and vegetables
Meats should be bakes/ broiled/ grilled instead of fried
Pasta with clam or marinara sauce
Fish steamed in tomato sauce
Chicken breast without the skin with rice and vegetable s
Stir fry dishes with lean meat and lots of vegetables in minimal oil
102
Healthy Fast Food Choices
McDonald’s
Grilled Chicken Deluxe (hold the special sauce)
Grilled Chicken Salad (low-fat dressing) Pancakes
w/ syrup
Taco Bell
Grilled Chicken Burrito (no cheese or sour cream)
Grilled Chicken Soft taco
Grilled Veggie Fajita
Bean Burrito
Have as much lettuce, tomato, and salsa as you want !
Burger King
BK Broiler Chicken Sandwich (no mayo or special sauce)
Chicken Salad (low fat dressing)
Hardee’s
Chicken Fillet
Grilled Chicken Salad
Arby’s
Roast Chicken deluxe (no mayo)
Roast Turkey Deluxe (no mayo)
Roasted Chicken Salad
Wendy’s
Dave’s Grilled Chicken (no mayo or special sauce)
Grilled Chicken salad
Garden Veggie Pita
KFC
Tender Roast Chicken (white meat without skin)
Small serving of mashed potatoes
Bagel Breakfast
Whole grain bagels, fresh fruit, juice, yogurt
Low-fat cream cheese or jam
Salad Bars
Be generous with colorful vegetables: peas, kidney beans
Pasta Salads
Breads
Chicken Breast Salad
Pizza
Order a pizza that is thick with extra crust rather than cheese
Pile on vegetables: broccoli, peppers, mushrooms, onions
*Grilled, skinless chicken breast with lettuce and t om at o is OK at any f ast food
restaurant.
*Try substituting ketchup, mustard or salsa for mayonnaise, special sauce, butter, sour cream,
etc.
*Drink plenty of water or iced tea with your meal; this will help fill you up .
103
Griffin Football
Rest and Recovery
104
105
Rest & Recovery
At Seton Hill University, one of your greatest challenges will be getting enough rest so
that you are able to make steady gains from your lifting and running programs.
The ability to gain strength, speed, and conditioning levels is based upon the quality of
work performed, not the quantity of work done. An individual’s genetic makeup and
sound nutrition will determine strength and size potential. The amount of exercise that
one is able to recover from will also vary.
The same amount of running may be just right to stress the system of a 190 pound
athlete but would be too much for the 225 pound athlete. When running the same pace,
an athlete weighing 225 pounds is performing more work per running interval than the
190-pound athlete. This is why you need to follow the prescribed amount of run to test
ratio to ensure you are working within your group’s ability. The amount of rest that one
needs to recover from a lifting bout will vary from athlete to athlete. One of the biggest
factors is the amount of sleep that you get. The f ollowin g are ways that you can improve
your recovery:
1. Get on a schedule. Make sure you are in bed early enough to get seven to ten
hours of sleep per night.
2. Take naps whenever you can fit them in during the day.
3. Eat properly. Exercise depletes the stored sugar in your muscles. A high
carbohydrate diet will allow for more sugar to be stored in your muscles. In
addition, research has indicated that within an hour after exercise you body’s
ability to store sugar in the muscles is at its greatest. Consequently, you should
eat or drink carbohydrate within sixty minutes of training.
Exercise is a form of stress and by itself produces nothing of value. It is the stimulus for
producing strength and conditioning results. It is rest that allows improvement to occur.
As you ga in strength or become better fit, you a re performing more work. As you
approach your top levels of fitness at Seton Hill University, you will need less work and
more rest to maintain your top level of fitness. If you f ind yourself not gaining strength
before you have reached you maximum level, you are probably over training. At this point,
we will cut back on the amount of exercise. Do not add more. You are just
adding to the problem at hand.
106
Griffin Football
Summer
Lifting Program
107
Reps for Core and Auxiliary by week
Week 1
Monday Wednesday Friday
Box Squats 3 sets of 5 Reps @ 65 % 1RM
Pull Ups to Failure all 3 sets
All other Core 3 sets 5 Reps @ 65% 1RM
Auxiliary 2 sets of 10 Reps as close to failure as possible
Week 2
Monday Wednesday Friday
Box Squats 5 sets of 5 Reps @ 65% 1 RM
Pull Ups to Failure all 3 Sets
All other Core 5 sets of 5 Reps @65% 1 RM
Auxiliary 2 sets of 8 Reps as close to failure as possible
Week 3
Monday Wednesday Friday
Box Squats 2 Sets of 8 65% 1 RM, 1 Set of 4 85% 1 RM
Pull Ups 3 Sets weighted with vest or DB between feet to failure
All other Core 4 sets of 8 Reps @ 70@ 1 RM
Auxiliary 2 sets of 15 Reps as close to failure as possible
Week 4
Monday Wednesday Friday
Core 4 Sets Reps
8 @ 60% 1 RM, 6 @ 70% 1 RM, 4 @ 80% 1 RM, 2 @ 90% 1 RM
Pull Ups 4 Sets; 2 sets with 25lbs to Failure; 2 sets of Bodyweight to failure
Auxiliary 2 sets of 12 Reps as close to failure as possible
Week 5
Monday Wednesday Friday
All other Core 3 sets 5 Reps @ 65% 1RM
Auxiliary 2 sets of 10 Reps as close to failure as possible
Week 6
Monday Wednesday Friday
Core 5 sets of 5 Reps @ 65% 1RM
Auxiliary 2 Sets of 8 Reps as close to failure as possible
Week 7
Monday Wednesday Friday
Core 4 Sets of 4 Reps @ 80% 1 RM 1 Set of 3 Reps 85% 1RM
Auxiliary 2 Sets of 15 Reps as close to failure as possible
Week 8
Monday Wednesday Friday
Core 4 Sets Reps
8 @ 60% 1 RM, 6 @ 70% 1 RM, 4 @ 80% 1 RM, 2 @ 90% 1 RM
Auxiliary 2 sets of 12 Reps as close to failure as possible
108
Week 1
Set 1
Set 2
Set 3
Monday
Core
Pull Ups/Lat Pull Down
Box Squat
Auxilary
Leg Extensions
Leg Curl
Towel Bench Press
Straight Leg deadlift
Shrugs
DB Overhead Lateral
Lunge
Wednesday
Core
High Pull
Dead lift
Auxilary
Incline bench (3 sets of 8)
Push Press
Upright Rows
Weighted Dips
Dumbbell Step Ups
MR Neck
Friday
Core
Hang Clean
Parallel Squat
Auxilary
Bench Press
Dumbbell Bent Over Row
Glute Ham Machine
Reverse DB Flye
Shoulder Press
Single Leg DB Lunge
109
Week 2
Monday
Core
Pull Ups/Lat Pull Down
Box Squat
Auxilary
Leg Extensions
Leg Curl
Towel Bench Press
Straight Leg deadlift
Shrugs
DB Overhead Lateral
Lunge
Wednesday
Core
High Pull
Dead lift
Auxilary
Incline bench (3 sets of 8)
Push Press
Upright Rows
Weighted Dips
Dumbbell Step Ups
MR Neck
Friday
Core
Hang Clean
Parallel Squat
Auxilary
Bench Press
Dumbbell Bent Over Row
Glute Ham Machine
Reverse DB Flye
Shoulder Press
Single Leg DB Lunge
110
Week 3
Monday
Core
Pull Ups/Lat Pull Down
Box Squat
Auxilary
Leg Extensions
Leg Curl
Towel Bench Press
Straight Leg deadlift
Shrugs
DB Overhead Lateral
Lunge
Wednesday
Core
High Pull
Dead lift
Auxilary
Incline bench (3 sets of 8)
Push Press
Upright Rows
Weighted Dips
Dumbbell Step Ups
MR Neck
Friday
Core
Hang Clean
Parallel Squat
Auxilary
Bench Press
Dumbbell Bent Over Row
Glute Ham Machine
Reverse DB Flye
Shoulder Press
Single Leg DB Lunge
111
Week 4
Monday
Core
Pull Ups/Lat Pull Down
Box Squat
Auxilary
Leg Extensions
Leg Curl
Towel Bench Press
Straight Leg deadlift
Shrugs
DB Overhead Lateral
Lunge
Wednesday
Core
High Pull
Dead lift
Auxilary
Incline bench (3 sets of 8)
Push Press
Upright Rows
Weighted Dips
Dumbbell Step Ups
MR Neck
Friday
Core
Hang Clean
Parallel Squat
Auxilary
Bench Press
Dumbbell Bent Over Row
Glute Ham Machine
Reverse DB Flye
Shoulder Press
Single Leg DB Lunge
112
Week 5
Monday
Core
Power Clean
Push Press
Auxilary
Leg Extensions
Leg Curl
Pull Ups/Pull Down
Straight Leg Deadlift
Power Shrug
Wednesday
Core
Dead Lift
Split Jerk
Auxilary
Incline Bench (3 sets of 8)
Overhead Bar Step Up
DB Shoulder Press
Dumbbell Pull Over
DB Upright Row
Bar 45 Degree Lunge
MR Neck
Friday
Core
Parallel Squat
High Pull
Auxilary
Hang Clean
Bench Press
Glute Ham Machine
Reverse Flye
Lateral Raise
DB Bent Over Row
113
Week 6
Monday
Core
Power Clean
Push Press
Auxilary
Leg Extensions
Leg Curl
Pull Ups/Pull Down
Straight Leg Deadlift
Power Shrug
Wednesday
Core
Dead Lift
Split Jerk
Auxilary
Incline Bench (3 sets of 8)
Overhead Bar Step Up
DB Shoulder Press
Dumbbell Pull Over
DB Upright Row
Bar 45 Degree Lunge
MR Neck
Friday
Core
Parallel Squat
High Pull
Auxilary
Hang Clean
Bench Press
Glute Ham Machine
Reverse Flye
Lateral Raise
DB Bent Over Row
114
Week 7
Monday
Core
Power Clean
Push Press
Auxilary
Leg Extensions
Leg Curl
Pull Ups/Pull Down
Straight Leg Deadlift
Power Shrug
Wednesday
Core
Dead Lift
Split Jerk
Auxilary
Incline Bench (3 sets of 8)
Overhead Bar Step Up
DB Shoulder Press
Dumbbell Pull Over
DB Upright Row
Bar 45 Degree Lunge
MR Neck
Friday
Core
Parallel Squat
High Pull
Auxilary
Hang Clean
Bench Press
Glute Ham Machine
Reverse Flye
Lateral Raise
DB Bent Over Row
115
Week 8
Monday
Core
Power Clean
Push Press
Auxilary
Leg Extensions
Leg Curl
Pull Ups/Pull Down
Straight Leg Deadlift
Power Shrug
Wednesday
Core
Dead Lift
Split Jerk
Auxilary
Incline Bench (3 sets of 8)
Overhead Bar Step Up
DB Shoulder Press
Dumbbell Pull Over
DB Upright Row
Bar 45 Degree Lunge
MR Neck
Friday
Core
Parallel Squat
High Pull
Auxilary
Hang Clean
Bench Press
Glute Ham Machine
Reverse Flye
Lateral Raise
DB Bent Over Row
116
Griffin Football
Summer
Lifting Charts
117
Real Dogs
Bite
118
LBS.
200
210
220
230
240
250
260
270
280
290
300
310
320
330
340
350
360
370
380
390
400
410
420
430
440
450
460
470
480
490
500
510
520
530
540
550
560
50% 55% 60%
100
110 120
105
116 126
110
121 132
115
127 138
120
132 144
125
138 150
130
143 158
135
149 162
140
154 168
145
160 174
150
165 180
155
171 186
160
176 192
165
182 198
170
187 204
175
193 210
180
198 216
185
204 222
190
209 228
195
215 234
200
220 240
205
226 246
210
231 252
215
237 258
220
242 264
225
248 270
230
253 278
235
259 282
240
264 288
245
270 294
250
275 300
255
281 308
260
286 312
265
292 318
270
297 324
275
303 330
280
308 336
65% 70% 75%
130 140 150
136.5 147 158
143 154 165
149.5 161 173
156 168 180
162.5 175 188
169 182 195
175.5 189 203
182 195 210
188.5 203 218
195 210 225
201.5 217 233
208 224 240
214.5 231 248
221 238 255
227.5 245 263
234 252 270
240.5 259 278
247 266 285
253.5 273 293
260 280 300
266.5 287 308
273 294 315
279.5 301 323
286 308 330
292.5 315 338
299 322 345
305.5 329 353
312 336 360
318.5 343 368
325 350 375
331.5 357 383
338 364 390
344.5 371 398
351 378 405
357.5 385 413
364 392 420
80% 85% 87% 90% 93%
160 170 174 180 185
168 179 183 189 194
176 187 191 198 203
184 196 200 207 213
192 204 209 216 222
200 213 218 225 232
208 221 226 234 240
216 230 235 243 249
224 238 244 252 259
232 247 252 261 268
240 255 261 270 277
248 264 270 279 286
256 272 278 288 295
264 281 287 297 305
272 289 296 306 314
280 298 305 315 324
288 306 313 324 332
296 315 322 333 341
304 323 331 342 352
312 332 339 351 360
320 340 348 360 370
328 349 357 369 378
336 357 365 378 388
344 366 374 387 398
352 374 383 396 407
360 383 392 405 415
368 391 400 414 424
376 400 409 423 433
384 408 418 432 444
392 417 426 441 452
400 425 435 450 461
408 434 444 459 471
416 442 452 468 479
424 451 461 477 489
432 459 470 486 498
440 468 479 495 508
448 476 487 504 517
119
95%
190
200
209
219
228
238
247
257
266
276
285
295
304
314
323
333
342
352
361
371
380
390
399
409
418
428
437
447
456
466
475
485
494
504
513
523
532
LBS.
570
50% 55% 60%
285
314 342
65% 70% 75%
370.5 399 428
80% 85% 87% 90% 93%
456 485 496 513 526
95%
542
580
290
319
348
377
408
435
464
493
505
522
536
551
590
600
610
620
630
640
650
660
670
680
690
700
295
300
305
310
315
320
330
330
335
340
345
350
325
330
336
341
347
352
363
363
369
374
380
385
354
360
366
372
378
384
390
396
402
408
414
420
383.5
390
396.5
403
409.5
416
422.5
429
435.5
442
448.5
455
413
420
427
434
441
396
402
462
469
476
483
490
443
450
458
465
473
462
469
495
503
510
518
525
472
480
488
496
504
495
503
528
536
544
552
560
502
510
519
527
536
528
536
561
570
578
587
595
513
522
531
539
548
561
570
574
583
592
600
609
531
540
549
558
567
574
583
594
603
612
621
630
544
554
562
572
582
594
603
609
618
630
637
646
561
570
580
589
599
609
618
627
637
646
656
665
INCLINE BENCH 3 SETS OF 8 REPS WORKOUT
MAX
SET #1
SET#2
SET#3
MAX
SET #1
SET#2
SET#3
MAX
SET #1
SET#2
SET#3
200
140
145
155
210
145
155
165
220
155
160
170
230
160
170
180
240
170
175
185
250
175
185
195
260
180
190
205
270 280 290 300 310
190 195 205 210 215
195 205 210 220 225
210 220 225 235 240
320
225
235
250
330
230
240
255
340
240
250
265
350
245
255
275
360
250
265
280
370
260
270
290
380
265
275
295
390
275
285
305
400
280
290
310
410
285
300
320
420
295
305
330
430
300
315
335
440
310
320
345
480
335
350
375
490
345
360
380
500
350
365
390
510
355
370
400
520
380
405
405
530
385
415
415
540
395
420
420
550
400
430
430
560
410
435
435
570
415
445
445
580
425
450
450
590
430
460
460
600
435
465
465
450
315
330
350
460
320
335
360
470
330
345
365
120
121