Off Season Strength and Conditioning Program

BOYERTOWN FOOTBALL STRENGTH TEST RECORD NAME:

CLASS:

POSITIONS: HEIGHT: 1. PRE-TRAINING (CYCLE I)

TESTS SQUAT INCLINE BENCH POWER CLEAN

Weight

2. CYCLE II HEIGHT:

TESTS SQUAT INCLINE BENCH POWER CLEAN

Weight

1 Rep Max

Reps

1 Rep Max

DATE: May 8-12, 2006 WEIGHT:

Weight

4. POST TRAINING HEIGHT:

TESTS SQUAT INCLINE BENCH POWER CLEAN

Reps

DATE: Mar.6-10, 2006 WEIGHT:

3. CYCLE III HEIGHT:

TESTS SQUAT INCLINE BENCH POWER CLEAN

WEIGHT: DATE: Jan. 5-6, 2006

Reps

1 Rep Max

DATE: July 31-Aug. 4 WEIGHT:

Weight

Reps

1 Rep Max

Week 1: Week 2: Week 3:

CYCLE I CYCLE I CYCLE I

0

NAME:

Jan. 9-13 Jan. 16-20 Jan. 23-27

GRADE: 2006 BOYERTOWN FOOTBALL

0

Off-Season Strength/Conditioning Program "A NEW ATTITUDE"

BACKS & RECEIVERS BENCH (w/ bands) MAX: % 60 60 60

0

MONDAY (Dot Drill) Week 1

Week 2

Week 3

REPS WT. 6 0 6 0 6 0

PWR CLEAN MAX:

0

% 60 80 85 90

REPS WT. 8 0 6 0 4 0 3 0

WT.

WT. WT.

SQUAT MAX: % 60 80 85 90

0

REPS

INCLINE MAX:

REPS WT. 8 0 5 0 4 0 3 0

AUXILIARY LIFTS SETS

WEDNESDAY (Ladders and Hurdles)

0

% 60 80 85 90

REPS WT. 8 0 5 0 4 0 3 0

WT.

WT. WT.

AUXILIARY LIFTS

Bench Step-Ups w/ Dumbbell 2 10 each leg Reverse Grip Lat Pulldowns 2 10 Tricep Pushdowns 2 10 Around the World w/ med ball-St. Ball 2 20 each side ***Increase weight 5-10 lbs for each set

SETS

REPS

Single Arm Dumbbell Rows 2 10 Dumbbell Neider Press 2 10 Stability Ball DB Shoulder Press 2 10 Seated Good Mornings (Barbell) 2 10 ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

BENCH MAX: % 60 80 85 90

0 REPS WT. 8 0 5 0 4 0 3 0

PWR CLEAN MAX: % 60 70 75 80

0 REPS WT. 6 0 5 0 4 0 4 0

AUXILIARY LIFTS SETS

REPS

WT.

WT. WT.

Upright Rows (Barbell) 2 10 Dumbbell Lunges 2 10 (Lead foot then Back on Bench) 2 10 Seated Dumbell Curls Straight-Leg Deadlift 2 10 ***Increase weight 5-10 lbs for each set

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turn workout sheet in to coach before you leave.

New workouts will be handed out on Monday, JANUARY 30th.

Week 4: Week 5: Week 6:

CYCLE I CYCLE I CYCLE I

0

NAME:

Jan. 30-Feb. 3 Feb. 6-10 Feb. 13--17

GRADE: 2006 BOYERTOWN FOOTBALL

0

Off-Season Strength/Conditioning Program "A NEW ATTITUDE"

BACKS & RECEIVERS MONDAY (Dot Drill)

SQUAT MAX: % 60 80 85 90

0 REPS 8 5 4 3

Week 4

Week 5

INCLINE

Week 6

WT 0 0 0 0

MAX: % 60 70 75 80

0 REPS 8 6 4 4

BENCH MAX:

WT 0 0 0 0

% 60 80 85 90

0 REPS 8 5 4 3

AUXILIARY LIFTS SETS

REPS

WEDNESDAY (Ladders and Hurdles)

PWR CLEAN MAX:

WT 0 0 0 0

% 60 80 85 90

0 REPS 6 5 4 3

WT 0 0 0 0

AUXILIARY LIFTS WT.

WT. WT.

Single Arm Dumbell Rows 2 10 Dumbbell Neider Press 2 10 Stab Ball DB Shoulder Press 2 10 Seated Good Mornings(Barbell) 2 10 ***Increase weight 5-10 lbs for each set

SETS

REPS

WT.

WT. WT.

Upright Rows (Barbell) 2 10 DB Lunges 2 10 (Lead foot-Back foot on Bench) Seated Dumbell Curls 2 10 Straight-Leg Deadlift 2 10 ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

SQUAT (w/ bands) MAX: % 60 60 60

0 REPS 6 6 6

INCLINE MAX:

WT 0 0 0

% 60 80 85 90

0 REPS 8 5 4 3

AUXILIARY LIFTS SETS

WT 0 0 0 0

REPS

WT.

WT. WT.

Bench Step-Ups w/ Dumbbell 2 10 each leg Reverse Grip Lat Pulldowns 2 10 Tricep Pushdowns 2 10 Around the World 2 20 each side w/ med ball-Stab Ball ***Increase weight 5-10 lbs for each set

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turn workout sheet in to coach before you leave.

New workouts will be handed out on Monday, FEBRUARY 20th.

Week 7: Week 8: Week 9:

0

NAME:

CYCLE I Feb. 20-24 CYCLE I Feb. 27-March 3 Strength Testing March 6-10

GRADE: 2006 BOYERTOWN FOOTBALL

0

Off-Season Strength/Conditioning Program "A NEW ATTITUDE"

BACKS & RECEIVERS BENCH (w/ bands) MAX: % 70 70 70

0 REPS 5 5 5

MONDAY (Dot Drill) Week 7

Week 8

PWR CLEAN

Week 9

WT 0 0 0

MAX: % 70 80 85 90 95

0 REPS 3 3 2 2 3

SQUAT MAX:

WT 0 0 0 0 0

% 70 80 85 90 95

0 REPS 5 3 3 2 2

AUXILIARY LIFTS SETS

WEDNESDAY (Ladders and Hurdles)

INCLINE MAX:

WT 0 0 0 0 0

% 70 80 85 90 95

0 REPS 5 3 3 2 2

WT 0 0 0 0 0

AUXILIARY LIFTS REPS WT. WT.

Leg Curls 2 10 Seated Low Rows 2 8 Stability Ball Dumbbell Flys 2 8 Stability Ball Hyperextensions 2 15 ***Increase weight 5-10 lbs for each set

SETS

REPS WT. WT.

Hang Cleans (70% of Power Clean) 3 5 Standing Military Press 2 8 Standing Arm Curls 2 8 Stability Ball Push Ups 2 10 each (Hands on Ball/Toes on Ball) ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

BENCH MAX: % 75 80 85 90 95

PWR CLEAN

0 REPS 5 3 3 2 2

MAX: WT 0 0 0 0 0

% 60 70 75 80 85

0 REPS 5 4 3 2 2

AUXILIARY LIFTS SETS

WT 0 0 0 0 0

REPS WT. WT.

Shoulder Shrugs (BarBell) 2 8 Front Lat Pulldown 2 8 Close Grip Bench 2 8 Seated Stability Ball Crunches 2 50 ***Increase weight 5-10 lbs for each set

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turn workout sheet in to coach before you leave.

STRENGTH TESTING BEGINS ON MONDAY MARCH 6th

Week 1: Week 2:

CYCLE II CYCLE II

0

NAME:

Mar. 13-17 Mar. 20-24

GRADE: 2006 BOYERTOWN FOOTBALL

0

Off-Season Strength/Conditioning Program "A NEW ATTITUDE"

BACKS & RECEIVERS BENCH (w/ bands) MAX: % 60 65 60

0 REPS 8 6 8

MONDAY (Dot Drill) Week 1

Week 2

WT 0 0 0

PWR CLEAN MAX: % 60 70 80 75

0 REPS 6 5 4 4

SQUAT MAX:

WT 0 0 0 0

% 60 70 80 85

0 REPS 10 6 4 4

AUXILIARY LIFTS SETS

WEDNESDAY (Ladders and Hurdles)

INCLINE MAX:

WT 0 0 0 0

% 60 70 80 85

0 REPS 6 6 5 4

WT 0 0 0 0

AUXILIARY LIFTS REPS WT. WT.

Leg Curls 2 12 Seated Low Rows 2 10 Stability Ball Dumbbell Flys 2 10 Stability Ball Hyperextensions 2 12 ***Increase weight 5-10 lbs for each set

SETS REPS WT. WT. Hang Cleans (70% of Power Clean) 3 5 Standing Military Press 2 8 Standing Arm Curls 2 8 Stability Ball Push Ups (Hands on Ball) 2 10 ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

BENCH MAX: % 60 70 80 75 85

PWR CLEAN

0 REPS 10 8 6 5 4

MAX: WT 0 0 0 0 0

% 60 75 80 85

0 REPS 6 5 4 3

AUXILIARY LIFTS SETS REPS WT. WT.

WT 0 0 0 0

Shoulder Shrugs (BarBell) 2 10 Front Lat Pulldown 2 10 Close Grip Bench 2 10 Seated Stability Ball Crunches 2 50 ***Increase weight 5-10 lbs for each set

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turn workout sheet in to coach before you leave.

New workouts will be handed out on Monday, MARCH 27th.

Week 3: Week 4:

CYCLE II CYCLE II

0

NAME:

Mar. 27-31 Apr. 3-7

GRADE: 2006 BOYERTOWN FOOTBALL

0

Off-Season Strength/Conditioning Program "A NEW ATTITUDE"

BACKS & RECEIVERS MONDAY (Dot Drill)

SQUAT MAX: % 60 80 85 90

0 REPS 8 5 4 3

Week 3

Week 4

WT 0 0 0 0

INCLINE MAX: % 60 70 75 80

0 REPS 8 6 4 4

BENCH MAX:

WT 0 0 0 0

% 60 80 85 90

0

PWR CLEAN MAX:

REPS 8 5 4 3

AUXILIARY LIFTS SETS

WEDNESDAY (Ladders and Hurdles) WT 0 0 0 0

% 60 80 85 90

0 REPS 6 5 4 3

WT 0 0 0 0

AUXILIARY LIFTS REPS WT. WT.

Single Arm Dumbell Rows 2 10 Dumbbell Neider Press 2 10 Stability Ball DB Shoulder Press 2 10 Stability Ball Glute/Ham Raises 2 6 ***Increase weight 5-10 lbs for each set

no weight

SETS

REPS WT. WT.

Upright Rows (Barbell) 2 10 Dumbbell Lunges 2 10 (Lead foot then Back foot on Bench) Seated Dumbell Curls 2 10 Straight Leg Deadlifts 2 10 ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

SQUAT (w/ bands) MAX: % 60 60 60

0 REPS 6 6 6

INCLINE MAX:

WT 0 0 0

% 60 80 85 90

0 REPS 8 5 4 3

AUXILIARY LIFTS SETS

WT 0 0 0 0

REPS WT. WT.

Bench Step-Ups w/ Dumbbell 2 10 each leg Reverse Grip Lat Pulldowns 2 10 Tricep Pushdowns 2 10 Around the World 2 20 each side w/ med ball-Stability Ball ***Increase weight 5-10 lbs for each set

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turn workout sheet in to coach before you leave.

New workouts will be handed out on Monday, APRIL 10th.

Week 5: Week 6:

CYCLE II CYCLE II

0

NAME:

Apr. 10-14 Apr. 17-21

GRADE: 2006 BOYERTOWN FOOTBALL

0

Off-Season Strength/Conditioning Program "A NEW ATTITUDE"

BACKS & RECEIVERS BENCH (w/ bands) MAX: % 70 70 70

0 REPS 5 5 5

MONDAY (Dot Drill) Week 5

Week 6

WT 0 0 0

PWR CLEAN MAX: % 70 80 85 90 95

0 REPS 3 3 2 2 3

SQUAT MAX:

WT 0 0 0 0 0

% 70 80 85 90 95

0 REPS 5 3 3 2 2

AUXILIARY LIFTS SETS

WEDNESDAY (Ladders and Hurdles)

INCLINE MAX:

WT 0 0 0 0 0

% 70 80 85 90 95

0 REPS 5 3 3 2 2

WT 0 0 0 0 0

AUXILIARY LIFTS REPS WT. WT.

Leg Curls 2 10 Seated Low Rows 2 8 Stability Ball Dumbbell Flys 2 8 Stability Ball Hyperextensions 2 15 ***Increase weight 5-10 lbs for each set

SETS

REPS WT. WT.

Hang Cleans (70% of Power Clean) 3 5 Standing Military Press 2 8 Standing Arm Curls 2 8 Stability Ball Push Ups 2 10 each (Hands on Ball/Feet on Ball) ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

BENCH MAX: % 75 80 85 90 95

PWR CLEAN

0 REPS 5 3 3 2 2

MAX: WT 0 0 0 0 0

% 60 70 75 80 85

0 REPS 5 4 3 2 2

AUXILIARY LIFTS SETS

WT 0 0 0 0 0

REPS WT. WT.

Shoulder Shrugs (BarBell) 2 8 Front Lat Pulldown 2 8 Close Grip Bench 2 8 Seated Stability Ball Crunches 2 50 ***Increase weight 5-10 lbs for each set

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turn workout sheet in to coach before you leave.

New workouts will be handed out on Monday, APRIL 24th.

0

NAME:

Week 7: CYCLE II Apr. 24-28 Week 8: CYCLE II May 1-5 Week 9: Strength Testing May8-12

GRADE: 2006 BOYERTOWN FOOTBALL

0

Off-Season Strength/Conditioning Program "A NEW ATTITUDE"

BACKS & RECEIVERS MONDAY

SQUAT MAX: % 75 80 85 95 100

INCLINE

0 REPS 4 3 3 2 2

WEDNESDAY MAX:

WT 0 0 0 0 0

% 65 75 85 90

0 REPS 6 4 4 2

BENCH MAX:

WT 0 0 0 0

% 75 80 85 95 100

0

MAX:

REPS 4 3 3 2 2

AUXILIARY LIFTS SETS

PWR CLEAN WT 0 0 0 0 0

% 75 80 85 95 100

0 REPS 4 3 3 2 2

WT 0 0 0 0 0

AUXILIARY LIFTS REPS WT. WT.

Single Arm Dumbell Rows 2 10 Dumbbell Neider Press 2 10 Stability Ball DB Shoulder Press 2 10 Seated Good Mornings (Barbell) 2 10 ***Increase weight 5-10 lbs for each set

SETS REPS WT. WT. Upright Rows (Barbell) 2 10 Dumbbell Lunges 2 10 (Lead foot then Back foot on Bench) Seated Dumbell Curls 2 10 Straight Leg Deadlifts 2 10 ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

SQUAT MAX: % 65 75 85 90

INCLINE

0 REPS 6 4 4 2

MAX: WT 0 0 0 0

% 75 80 85 95 100

0 REPS 4 3 3 2 2

AUXILIARY LIFTS SETS REPS WT. WT.

WT 0 0 0 0 0

Bench Step-Ups w/ Dumbbell 2 10 each leg Reverse Grip Lat Pulldowns 2 10 Tricep Pushdowns 2 10 Around the World 2 20 each side w/ med ball-Stability Ball ***Increase weight 5-10 lbs for each set

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turn workout sheet in to coach before you leave.

STRENGTH TESTING BEGINS ON MONDAY MAY 8th

Week 1:

CYCLE III May 29-Jun. 2

Week 2:

CYCLE III Jun. 5-9

0

NAME: GRADE: 2006 BOYERTOWN FOOTBALL

0

Off-Season Strength/Conditioning Program "A NEW ATTITUDE"

BACKS & RECEIVERS MONDAY (Dot Drill)

SQUAT MAX: % 70 80 85 90 95

0 REPS 5 3 3 2 2

Week 1

Week 2

WT 0 0 0 0 0

INCLINE MAX: % 60 70 75 80 85

0 REPS 6 4 4 4 4

BENCH MAX:

WT 0 0 0 0 0

% 75 80 85 90 95

0 REPS 5 3 3 2 2

AUXILIARY LIFTS SETS

WEDNESDAY (Ladders and Hurdles)

PWR CLEAN MAX:

WT 0 0 0 0 0

% 70 80 85 90 95

0 REPS 3 3 2 2 2

WT 0 0 0 0 0

AUXILIARY LIFTS REPS WT. WT.

SETS

Shoulder Shrugs (BarBell) 2 8 Front Lat Pulldown 2 8 Close Grip Bench 2 8 Seated Stability Ball Crunches 2 50 ***Increase weight 5-10 lbs for each set

REPS WT. WT.

Leg Curls 2 10 Seated Low Rows 2 8 Stability Ball Dumbbell Flys 2 8 Stability Ball Hyperextensions 2 15 ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

SQUAT (w/ bands) MAX: % 70 75 80 85

0 REPS 5 5 4 3

INCLINE MAX:

WT 0 0 0 0

% 70 80 85 90 95

0 REPS 5 3 3 2 2

AUXILIARY LIFTS SETS

WT 0 0 0 0 0

REPS WT. WT.

Hang Cleans (70% of Power Clean) 3 5 Standing Military Press 2 8 Standing Arm Curls 2 8 Stability Ball Push Ups (Hands on Ball) 1 15 Stability Ball Push Ups (Feet on Ball) 1 15 ***Increase weight 5-10 lbs for each set

no weight no weight

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turn workout sheet in to coach before you leave.

New workouts will be handed out on Monday, JUNE 12th .

Week 3:

CYCLE III Jun. 12-16

NAME:

Week 4:

CYCLE III Jun. 19-23

GRADE:

0 0

2006 BOYERTOWN FOOTBALL Off-Season Strength/Conditioning Program "A NEW ATTITUDE"

BACKS & RECEIVERS MONDAY (Dot Drill)

SQUAT MAX: % 60 80 85 90

0 REPS 8 5 4 3

Week 3

Week 4

WT 0 0 0 0

INCLINE MAX: % 60 70 75 80

0 REPS 8 6 4 4

BENCH MAX:

WT 0 0 0 0

% 60 80 85 90

PWR CLEAN

0

MAX:

REPS 8 5 4 3

AUXILIARY LIFTS SETS

WEDNESDAY (Ladders and Hurdles) WT 0 0 0 0

% 60 80 85 90

0 REPS 6 5 4 3

WT 0 0 0 0

AUXILIARY LIFTS REPS WT. WT.

Single Arm Dumbell Rows 2 10 Dumbbell Neider Press 2 10 Stability Ball Dumbell Shoulder Press 2 10 Seated Good Mornings (Barbell) 2 10 ***Increase weight 5-10 lbs for each set

SETS

REPS WT. WT.

Upright Rows (Barbell) 2 10 Dumbbell Lunges 2 10 (Lead foot then Back foot on Bench) Seated Dumbell Curls 2 10 Straight Leg Deadlifts 2 10 ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

SQUAT (w/ bands) MAX: % 70 75 70

0 REPS 8 6 8

INCLINE MAX:

WT 0 0 0

% 60 80 85 90

AUXILIARY LIFTS

0 REPS 8 5 4 3

SETS WT 0 0 0 0

Bench Step-Ups w/ Dumbbell Reverse Grip Lat Pulldowns Tricep Pushdowns Around the World w/ med ball-Stability Ball

2 2 2 2

REPS WT. WT. 10 each leg

10 10 25 each side

***Increase weight 5-10 lbs for each set Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turn workout sheet in to coach before you leave.

New workouts will be handed out on Monday, JUNE 26th.

Week 5:

CYCLE III Jul. 26-30

NAME:

Week 6:

CYCLE III Jul. 3-7

GRADE:

0 0

2006 BOYERTOWN FOOTBALL Off-Season Strength/Conditioning Program "A NEW ATTITUDE"

BACKS & RECEIVERS BENCH (w/ bands) MAX: % 70 70 80 85

0 REPS 5 5 4 3

MONDAY (Dot Drill) Week 5

PWR CLEAN

Week 6

WT 0 0 0 0

MAX: % 70 80 85 90 95

0 REPS WT 3 0 3 0 2 0 2 0 3 0

SQUAT MAX: % 70 80 85 90 95

0 REPS 5 3 3 2 2

AUXILIARY LIFTS SETS

WEDNESDAY (Ladders and Hurdles)

INCLINE MAX:

WT 0 0 0 0 0

% 70 80 85 90 95

0 REPS WT 5 0 3 0 3 0 2 0 2 0

AUXILIARY LIFTS REPS WT. WT.

Leg Curls 2 10 Seated Low Rows 2 8 Stability Ball Dumbbell Flys 2 8 Stability Ball Hyperextensions 2 15 ***Increase weight 5-10 lbs for each set

SETS

REPS WT. WT.

Hang Cleans (70% of Power Clean) 3 5 Standing Military Press 2 8 Standing Arm Curls 2 8 Stability Ball Push Ups 1 15 each (Hands on Ball/Feet on Ball) ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

BENCH MAX: % 75 80 85 90 95

PWR CLEAN

0 REPS 5 3 3 2 2

MAX: WT

% 60 70 75 80 85

0 REPS WT 5 0 4 0 3 0 2 0 2 0

AUXILIARY LIFTS SETS

REPS WT. WT.

Shoulder Shrugs (BarBell) 2 8 Front Lat Pulldown 2 8 Close Grip Bench 2 8 Seated Stability Ball Crunches 2 50 ***Increase weight 5-10 lbs for each set

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turn workout sheet in to coach before you leave.

New workouts will be handed out on Monday, JULY 10th.

Week 7: Week 8: Week 9:

CYCLE III July 10-14 CYCLE III July 17-21 CYCLE III July 24-28

Week 10: Strength Testing July 31-Aug. 4

0

NAME:

GRADE: 2006 BOYERTOWN FOOTBALL

0

Off-Season Strength/Conditioning Program "A NEW ATTITUDE"

BACKS & RECEIVERS MONDAY

SQUAT MAX: % 75 80 85 95 100

INCLINE

0 REPS 4 3 3 2 2

WEDNESDAY MAX:

WT 0 0 0 0 0

% 75 80 85 90 90

BENCH

0 REPS 5 4 3 2 2

MAX: WT 0 0 0 0 0

% 75 80 85 95 100

0 REPS 4 3 3 2 2

AUXILIARY LIFTS SETS REPS

PWR CLEAN MAX: WT 0 0 0 0 0

% 75 80 85 95 100

0 REPS 4 3 3 2 2

WT 0 0 0 0 0

AUXILIARY LIFTS WT.

WT. WT.

Single Arm Dumbell Rows 2 8 Dumbbell Neider Press 2 8 Stability Ball DB Shoulder Press 2 8 Seated Good Mornings (Barbell) 2 8 ***Increase weight 5-10 lbs for each set

SETS REPS

WT.

WT. WT.

Upright Rows (Barbell) 2 8 Dumbbell Lunges 2 8 (Lead foot then Back foot on Bench) Seated Dumbell Curls 2 8 Straight Leg Deadlifts 2 8 ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

SQUAT MAX:

AUXILIARY LIFTS

INCLINE

0

MAX:

0

SETS REPS

% 75 80 85 95

REPS 5 3 3 2

WT 0 0 0 0

% 75 80 85 95

REPS 4 3 3 2

WT 0 0 0 0

100

2

0

100

2

0

Bench Step-Ups w/ Dumbbell Reverse Grip Lat Pulldowns Tricep Pushdowns Around the World w/ med ball-Stability Ball

2 2 2 2

WT.

WT. WT.

10 each leg

8 8 25 each side

***Increase weight 5-10 lbs for each set

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turn workout sheet in to coach before you leave.

STRENGTH TESTING BEGINS ON MONDAY July 31st