2013 STRENGTH &

CONDITIONING MANUAL


Do not be deceived: God is not mocked,
for whatever one sows, that will he also reap.
Galatians 6:7


Crusaders:


We had an awesome off-season and great spring practices. We have seen
tremendous gains in the weight room and on the field as a team! The staff is
extremely excited about what both the returners and newcomers will bring to
this program next season.

It is critical that you continue to prepare yourself for the demands of the 2013
Season. Focus this summer to continue to make huge gains as you head into
Fall Camp. Do not let all of the hard work you put into this spring go to waste!

Push yourself every day to complete the lifting and conditioning with great
effort and intensity. Your work ethic and mental focus for the next twelve
weeks will lay the foundation for your success. Take advantage of every
opportunity to improve. Make it your goal to report in the best condition of
your life.

We will hold a conditioning test during the first few days of camp. Those who
fail the conditioning test will be required to extra conditioning and be
reprimanded! DO NOT TAKE THIS SUMMER PROGRAM LIGHTLY- OUR
SUCCESS AS A TEAM DEPENDS ON YOUR INDIVIDUAL COMMITMENT!

Have a great summer and call me at (417) 599-1247 if you have any
questions or concerns.

God Bless and Go Crusaders,






Ben Blake
Head Strength Coach
1

TABLE OF CONTENTS
Introductory Letter.... i
Table of Contents....... 1
2013 Schedule ............................................ 2

Monthly Calendar.......... 3
May 3
June 4
July. 5
August.... 5

Abbreviation Page........................................................ 6

Weight Percentage Chart............................................ 7

Weekly Summer Lifting......... 9
Max Out Sheet 10
Week 1 11
Week 2 12
Week 3 13
Week 4 14
Week 5 15
Week 6 16
Week 7 17
Week 8 18
Week 9 19
Week 10.. 20
Week 11.. 21
Week 12.. 22

Conditioning Notes...... 23
Warm-Up..... 24
Sprint Drills. 27
Plyometrics Drills 34
Speed Trainer Drills 38
Agilities Drills. 43

Weekly Summer Conditioning 51
Test Out Sheet.. 52
Week 1. 53
Week 2. 54
Week 3. 55
Week 4. 56
Week 5. 57
Week 6. 58
Week 7. 59
Week 8. 60
Week 9. 61
Week 10... 62
Week 11... 63
Week 12............................ 64

2

CRUSADER FOOTBALL
2013 SCHEDULE



Date Opponent Time
Sept 14 @ Kansas Wesleyan TBA
Sept 21 @ Avila University 6:00pm
Sept 28 MidAmerica Nazarene U. 6:00pm
Oct 5 Culver-Stockton College 1:30pm
Oct 12 @ Central Methodist Univ. 1:00pm
Oct 19 @ Missouri Valley College 1:00pm
Oct 26 * Graceland University 1:30pm
Nov 2 @ Baker University 1:00pm
Nov 9 @ Peru State College 1:00pm
Nov 16 ^ Benedictine College 1:30pm
* Homecoming
^ Senior Day



GO CRUSADERS!

3
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
MAY 5


REST
MAY 6


WEIGHTS

MAY 7


CONDITIONING


*1
st
SUMMER
SESSION BEGINS
MAY 8


WEIGHTS

MAY 9


CONDITIONING
MAY 10


WEIGHTS


*LAST DAY TO ADD
1
st
SESSION CLASS
MAY 11
MAY 12 MAY 13


WEIGHTS

MAY 14


CONDITIONING
MAY 15


WEIGHTS

MAY 16


CONDITIONING
MAY 17


WEIGHTS




MAY 18
MAY 19 MAY 20


WEIGHTS

MAY 21


CONDITIONING
MAY 22


WEIGHTS

MAY 23


CONDITIONING
MAY 24


WEIGHTS

MAY 25
MAY 26 MAY 27


WEIGHTS


*MEMORIAL DAY
NO TEAM WEIGHTS
MAY 28


CONDITIONING



MAY 29


WEIGHTS



MAY 30


CONDITIONING
MAY 31


WEIGHTS

JUNE 1


4
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
JUNE 2 JUNE 3


WEIGHTS

JUNE 4


CONDITIONING
JUNE 5


WEIGHTS

JUNE 6


CONDITIONING
JUNE 7


WEIGHTS


*FINAL EXAMS FOR
1
st
SESSION CLASSES
JUNE 8
JUNE 9 JUNE 10


WEIGHTS


* 2
nd
SUMMER
SESSION BEGINS
JUNE 11


CONDITIONING


JUNE 12


WEIGHTS

JUNE 13


CONDITIONING
JUNE 14


WEIGHTS

JUNE 15
JUNE 16 JUNE 17


WEIGHTS


JUNE 18


CONDITIONING
JUNE 19


WEIGHTS

JUNE 20


CONDITIONING



JUNE 21


WEIGHTS

JUNE 22


JUNE 23 JUNE 24


WEIGHTS
MAXOUT DAY

JUNE 25


CONDITIONING


*J ULY SUMMER
SESSION BEGINS
JUNE 26


WEIGHTS
MAXOUT DAY



JUNE 27


CONDITIONING
JUNE 28


WEIGHTS
MAXOUT DAY


JUNE 29






5
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
J ULY 1 5
REST

JULY 7


JULY 8


WEIGHTS

JULY 9


CONDITIONING


JULY 10


WEIGHTS

JULY 11


CONDITIONING


*FINAL EXAMS 2
nd

SESSION CLASSES
JULY 12


WEIGHTS

JULY 13
JULY 14 JULY 15


WEIGHTS

JULY 16


CONDITIONING
JULY 17


WEIGHTS

JULY 18


CONDITIONING



JULY 19


WEIGHTS

JULY 20


REST
JULY 21 JULY 22


WEIGHTS

JULY 23


CONDITIONING
JULY 24


WEIGHTS

JULY 25


CONDITIONING
JULY 26


WEIGHTS

JULY 27


REST
JULY 28



JULY 29


WEIGHTS

JULY 30


CONDITIONING
JULY 31


WEIGHTS

AUGUST 1


CONDITIONING
AUGUST 2


WEIGHTS

AUGUST 3


REST

6
Abbreviation Page

PCF Power Clean From Floor
PCH Power Clean From Hang
SCF Squat Clean From Floor
SCH Squat Clean From Hang
SSNF Squat Snatch From Floor
SSNH Squat Snatch From Hang
PSNF Power Snatch From Floor
PSNF Power Snatch From Hang
FS Front Squat
OHS Over Head Squat
PP Push Press
PJ Push Jerk
SPJ Split Jerk
ALT Alternate
BB Bar Bell
DB Dumb Bell
INC Incline
BCH Bench
SQT Squat
PRS Press
SL Single Leg
SA Single Arm
SN Bal Snatch Balance
SS Super Set
+ - This Means There Is A Separate Move Incorporated
RDL Romanian Dead Lift (Reverse Dead Lift)
F Floor
H - Hang
BK Below Knee
AK Above Knee
M Machine
TJ Tuck Jump
MB Med Ball
Retro Reverse
BJ Box Jump

7

LBS PER
40% 45% 50% 55% 60% 65% 70% 75% 80% 85% 90% 95% 100% 105% 110%
50 20 25 25 30 30 35 35 40 40 45 45 50 50 55 55
55 25 25 30 35 35 40 40 45 45 50 50 55 55 60 65
60 25 30 30 35 40 40 45 45 50 55 55 60 60 65 70
65 30 30 35 40 40 45 50 50 55 60 60 65 65 70 75
70 30 35 35 40 45 50 50 55 60 60 65 70 70 75 80
75 30 35 40 45 45 50 55 60 60 65 70 75 75 80 85
80 35 40 40 45 50 55 60 60 65 70 75 80 80 85 90
85 35 40 45 50 55 60 60 65 70 75 80 85 85 90 95
90 40 45 45 50 55 60 65 70 75 80 85 90 90 95 100
95 40 45 50 55 60 65 70 75 80 85 90 95 95 100 105
100 40 45 50 55 60 65 70 75 80 85 90 95 100 105 110
105 45 50 55 60 65 70 75 80 85 90 95 100 105 115 120
110 45 50 55 65 70 75 80 85 90 95 100 105 110 120 125
115 50 55 60 65 70 75 85 90 95 100 105 110 115 125 130
120 50 55 60 70 75 80 85 90 100 105 110 115 120 130 135
125 50 60 65 70 75 85 90 95 100 110 115 120 125 135 140
130 55 60 65 75 80 85 95 100 105 115 120 125 130 140 145
135 55 65 70 75 85 90 95 105 110 115 125 130 135 145 150
140 60 65 70 80 85 95 100 105 115 120 130 135 140 150 155
145 60 70 75 80 90 95 105 110 120 125 135 140 145 155 160
150 60 70 75 85 90 100 105 115 120 130 135 145 150 160 165
155 65 70 80 90 95 105 110 120 125 135 140 150 155 165 175
160 65 75 80 90 100 105 115 120 130 140 145 155 160 170 180
165 70 75 85 95 100 110 120 125 135 145 150 160 165 175 185
170 70 80 85 95 105 115 120 130 140 145 155 165 170 180 190
175 70 80 90 100 105 115 125 135 140 150 160 170 175 185 195
180 75 85 90 100 110 120 130 135 145 155 165 175 180 190 200
185 75 85 95 105 115 125 130 140 150 160 170 180 185 195 205
190 80 90 95 105 115 125 135 145 155 165 175 185 190 200 210
195 80 90 100 110 120 130 140 150 160 170 180 190 195 205 215
200 80 90 100 110 120 130 140 150 160 170 180 190 200 210 220
205 85 95 105 115 125 135 145 155 165 175 185 195 205 220 230
210 85 95 105 120 130 140 150 160 170 180 190 200 210 225 235
215 90 100 110 120 130 140 155 165 175 185 195 205 215 230 240
220 90 100 110 125 135 145 155 165 180 190 200 210 220 235 245
225 90 105 115 125 135 150 160 170 180 195 205 215 225 240 250
230 95 105 115 130 140 150 165 175 185 200 210 220 230 245 255
235 95 110 120 130 145 155 165 180 190 200 215 225 235 250 260
240 100 110 120 135 145 160 170 180 195 205 220 230 240 255 265
245 100 115 125 135 150 160 175 185 200 210 225 235 245 260 270
250 100 115 125 140 150 165 175 190 200 215 225 240 250 265 275
255 105 115 130 145 155 170 180 195 205 220 230 245 255 270 285
260 105 120 130 145 160 170 185 195 210 225 235 250 260 275 290
265 110 120 135 150 160 175 190 200 215 230 240 255 265 280 295
270 110 125 135 150 165 180 190 205 220 230 245 260 270 285 300
275 110 125 140 155 165 180 195 210 220 235 250 265 275 290 305
280 115 130 140 155 170 185 200 210 225 240 255 270 280 295 310
285 115 130 145 160 175 190 200 215 230 245 260 275 285 300 315
290 120 135 145 160 175 190 205 220 235 250 265 280 290 305 320
295 120 135 150 165 180 195 210 225 240 255 270 285 295 310 325
300 120 135 150 165 180 195 210 225 240 255 270 285 300 315 330
305 125 140 155 170 185 200 215 230 245 260 275 290 305 325 340
310 125 140 155 175 190 205 220 235 250 265 280 295 310 330 345
315 130 145 160 175 190 205 225 240 255 270 285 300 315 335 350
320 130 145 160 180 195 210 225 240 260 275 290 305 320 340 355

8
LBS PER
40% 45% 50% 55% 60% 65% 70% 75% 80% 85% 90% 95% 100% 105% 110%
325 130 150 165 180 195 215 230 245 260 280 295 310 325 345 360
330 135 150 165 185 200 215 235 250 265 285 300 315 330 350 365
335 135 155 170 185 205 220 235 255 270 285 305 320 335 355 370
340 140 155 170 190 205 225 240 255 275 290 310 325 340 360 375
345 140 160 175 190 210 225 245 260 280 295 315 330 345 365 380
350 140 160 175 195 210 230 245 265 280 300 315 335 350 370 385
355 145 160 180 200 215 235 250 270 285 305 320 340 355 375 395
360 145 165 180 200 220 235 255 270 290 310 325 345 360 380 400
365 150 165 185 205 220 240 260 275 295 315 330 350 365 385 405
370 150 170 185 205 225 245 260 280 300 315 335 355 370 390 410
375 150 170 190 210 225 245 265 285 300 320 340 360 375 395 415
380 155 175 190 210 230 250 270 285 305 325 345 365 380 400 420
385 155 175 195 215 235 255 270 290 310 330 350 370 385 405 425
390 160 180 195 215 235 255 275 295 315 335 355 375 390 410 430
395 160 180 200 220 240 260 280 300 320 340 360 380 395 415 435
400 160 180 200 220 240 260 280 300 320 340 360 380 400 420 440
405 165 185 205 225 245 265 285 305 325 345 365 385 405 430 450
410 165 185 205 230 250 270 290 310 330 350 370 390 410 435 455
415 170 190 210 230 250 270 295 315 335 355 375 395 415 440 460
420 170 190 210 235 255 275 295 315 340 360 380 400 420 445 465
425 170 195 215 235 255 280 300 320 340 365 385 405 425 450 470
430 175 195 215 240 260 280 305 325 345 370 390 410 430 455 475
435 175 200 220 240 265 285 305 330 350 370 395 415 435 460 480
440 180 200 220 245 265 290 310 330 355 375 400 420 440 465 485
445 180 205 225 245 270 290 315 335 360 380 405 425 445 470 490
450 180 205 225 250 270 295 315 340 360 385 405 430 450 475 495
455 185 205 230 255 275 300 320 345 365 390 410 435 455 480 505
460 185 210 230 255 280 300 325 345 370 395 415 440 460 485 510
465 190 210 235 260 280 305 330 350 375 400 420 445 465 490 515
470 190 215 235 260 285 310 330 355 380 400 425 450 470 495 520
475 190 215 240 265 285 310 335 360 380 405 430 455 475 500 525
480 195 220 240 265 290 315 340 360 385 410 435 460 480 505 530
485 195 220 245 270 295 320 340 365 390 415 440 465 485 510 535
490 200 225 245 270 295 320 345 370 395 420 445 470 490 515 540
495 200 225 250 275 300 325 350 375 400 425 450 475 495 520 545
500 200 225 250 275 300 325 350 375 400 425 450 475 500 525 550
505 205 230 255 280 305 330 355 380 405 430 455 480 505 535 560
510 205 230 255 285 310 335 360 385 410 435 460 485 510 540 565
515 210 235 260 285 310 335 365 390 415 440 465 490 515 545 570
520 210 235 260 290 315 340 365 390 420 445 470 495 520 550 575
525 210 240 265 290 315 345 370 395 420 450 475 500 525 555 580
530 215 240 265 295 320 345 375 400 425 455 480 505 530 560 585
535 215 245 270 295 325 350 375 405 430 455 485 510 535 565 590
540 220 245 270 300 325 355 380 405 435 460 490 515 540 570 595
545 220 250 275 300 330 355 385 410 440 465 495 520 545 575 600
550 220 250 275 305 330 360 385 415 440 470 495 525 550 580 605
555 225 250 280 310 335 365 390 420 445 475 500 530 555 585 615
560 225 255 280 310 340 365 395 420 450 480 505 535 560 590 620
565 230 255 285 315 340 370 400 425 455 485 510 540 565 595 625
570 230 260 285 315 345 375 400 430 460 485 515 545 570 600 630
575 230 260 290 320 345 375 405 435 460 490 520 550 575 605 635
580 235 265 290 320 350 380 410 435 465 495 525 555 580 610 640
585 235 265 295 325 355 385 410 440 470 500 530 560 585 615 645
590 240 270 295 325 355 385 415 445 475 505 535 565 590 620 650
595 240 270 300 330 360 390 420 450 480 510 540 570 595 625 655
600 240 270 300 330 360 390 420 450 480 510 540 570 600 630 660

9
















10

















































Crusaders,
Welcome to the Crusader Family. We are glad that you have
chosen us to continue your academic and athletic career. Now is an
important time in your developmental stage as an athlete. Below is
four main lifts that I need you to get a TRUE one rep max on. In
order to get this you must continue to add weight to the same core lift
until failure. For bench start with a couple of warm-up sets and then
add weight to each rep that you attempt. Make sure to get ample rest
time between each rep to ensure recovery time. Make sure not to
increase the weight by too large of an amount that you do not get a
true max. i.e. do 185 then jump to 225 and miss. I dont want you to
say you did only 185 when you probably could have gotten 200 or
more but not 225. It is imperative that you get a true one rep max.
After you get your maxes use the weight chart in the manual to get
the amounts for each lift during you workout. If you have any
questions feel free to contact me at the number below. You can
either mail your maxes back to me or email at the address below.
Good luck and work hard.

FLAT BENCH______________________________________


BACK SQUAT______________________________________


POWER CLEAN FLOOR______________________________


11

EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3
HYPERTROPHY WEEK #: 1 (5/8-5/10)


NOTES:
BWT- Body Weight
RPM- Rep Max
WDL- ADD WEIGHT TO BAR OR EXERCISE

MONDAY 5/6 BULK DEVELOPMENT
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
BACK SQUAT / BB 6X8 (55%___, 65%___, 75%___, 85%___, 85%___, 85%___)
CLEAN RDL / BB 4X8 (85%___, 85%___, 85%___, 85%___)
BICEP CURLS / BB + SKULL CRUSHER / BB 5X8EA (SS) (___, ___, ___, ___, ___)
LATERAL STEP-UPS / BB / NON ALT 3X6EA (35%___, 35%___, 35%___)
LAT PULLDOWN / MULTI GRIP / M 5X8 (___, ___, ___, ___, ___)
BENT OVER ROW / MULTI GRIP / BB + TWISTING SHOULDER PRESS / DB 5X8EA (___, ___, ___, ___, ___)

SLEDS: HIGH PUSH/ LOW PUSH
LOW PULL/ RESISTANCE RUNNING

ABS: MULTI-POSITIONAL ABS 8X20
WEDNESDAY 5/8 BULK DEVELOPMENT
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
INC BENCH / BB 6X8 (55%___, 65%___, 75%___, 85%___, 85%___, 85%___)
FRONT SQUAT / BB 6X8 (55%___, 65%___, 75%___, 85%___, 85%___, 85%___)
SL BICEP CURLS / DB + TRICEP KICKBACKS / DB 5X8EA (___, ___, ___, ___, ___)
SEATED SHOULDER PRESS / BB 5X8 (___, ___, ___, ___, ___)
3-WAY SHOULDER / DB 4X8EA (___, ___, ___, ___)
GOOD MORNINGS / BB 5X8 (___, ___, ___, ___, ___)

SLEDS: LUNGE & PRESS/ REV. PULL
SIDE PULL EA WAY

ABS: INC PLANE 4-WAY 2X60SEC
FRIDAY 5/10 BULK DEVELOPMENT
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
BENCH PRESS 6X8 (55%___, 65%___, 75%___, 85%___, 85%___, 85%___)
SQUAT CLEAN & JERK + JERK 4X2EA (55%___, 60%___, 65%___, 70%___)
FRONT LUNGE / BB 3X6EA (35%___, 35%___, 35%___)
IN & OUT BICEP CURLS / DB + TWO HAND OH TRICEP EXT. / DB 5X8 (SS) (___, ___, ___, ___, ___)
PULLOVERS / DB + SHRUGS / BB 5X8 (SS) (___, ___, ___, ___, ___)
INC FLYS / DB 6X8 (___, ___, ___, ___, ___)
3-WAY CALVE RAISES / DB 2X25EA (15 SLOW 10 FAST) (___, ___, ___)

SLEDS: TIRE FLIP/ FARMER WALK
LOW PUSH/ TEAM PUSH

ABS: MB ABS 1X20 SIT-UP AND PUSH , SIDE-UPS , SEATED TWISTS , CRUNCH AND THROW , JUMP AND PASS , SIT-UP AND PASS

12


EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3
HYPERTROPHY WEEK #: 2 (5/13-5/17)


NOTES:
BWT- Body Weight
RPM- Rep Max
WDL- ADD WEIGHT TO BAR OR EXERCISE



MONDAY 5/13 BULK DEVELOPMENT
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
BACK SQUAT / BB 7X8 (55%___, 65%___, 70%___, 75%___, 75%___, 75%___, 75%___)
FLY / DB 5X8 (___, ___, ___, ___, ___)
PULL-UPS + DIPS 5X8 (SS) (___, ___, ___, ___, ___)
SEATED SHOULDER PRESS / DB 7X8 (___, ___, ___, ___, ___, ___, ___)
WALKING LUNGE / BB 3X8EA (40%___, 40%___, 40%___)
DBL ARM BICEP CURL / DB + DBL ARM TRICEP KICKBACK / DB 5X8 (SS) (___, ___, ___, ___, ___)

SLEDS: HIGH PUSH/ LOW PUSH
LOW PULL/ RESISTANCE RUNNING

ABS: MULTI-POSITIONAL ABS 8X20
WEDNESDAY 5/15 BULK DEVELOPMENT
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
INC BENCH / BB 7X8 (55%___, 65%___, 70%___, 75%___, 75%___, 75%___, 75%___)
FRONT SQUAT / BB 7X8 (55%___, 65%___, 70%___, 75%___, 75%___, 75%___, 75%___)
LAT PULLDOWN / C / ALT + BENT OVER LAT RAISE / DB 5X8EA (SS)
LEG CURLS 2UP-1DN / M 6X8EA (___, ___, ___, ___, ___, ___)
SL BICEP CURLS / DB + DIPS / DB 5X8EA (SS) (___, ___, ___, ___, ___)
CLEAN RDL / BB 5X8 (95%___, 95%___, 95%___, 95%___, 95%___)

SLEDS: LUNGE & PRESS/ REV. PULL
SIDE PULL EA WAY

ABS: INC PLANE 4-WAY 2X60SEC
FRIDAY 5/17 BULK DEVELOPMENT
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
BENCH PRESS 7X8 (55%___, 65%___, 70%___, 75%___, 75%___, 75%___, 75%___)
BACK SQUAT / BB W-2 SEC PAUSE 7X8 (55%___, 65%___, 75%___, 85%x5___, 85%x5___, 70%___, 70%___)
SHRUGS / DB + 3-WAY SHOULDER 5X8EA (SS) (___, ___, ___, ___, ___)
FRONT LUNGE / BB / NON ALT 5X8EA (35%___, 35%___, 35%___, 35%___, 35%___)
CHEST PRESS / ALT / DB 5X8 (___, ___, ___, ___, ___)
3-WAY CALVE RAISES / DB 1X25EA (15 SLOW 10 FAST) (___, ___, ___)

SLEDS: TIRE FLIP/ FARMER WALK
LOW PUSH/ TEAM PUSH

ABS: MB ABS 1X20 SIT-UP AND PUSH , SIDE-UPS , SEATED TWISTS , CRUNCH AND THROW , JUMP AND PASS , SIT-UP AND PASS

13
EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3
HYPERTROPHY WEEK #: 3 (5/20-5/24)

MONDAY 5/20 BULK DEVELOPMENT
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
BACK SQUAT / BB 5X7 (55%___, 65%___, 75%___, 85%x5___, 85%x5___) - SETS 4&5 DO 5 REPS
SA ROW / DB + SEATED SHOULDER PRESS / BB 5X7EA (SS) (___, ___, ___, ___, ___)
STATIC BICEP CURL / DB + 3-WAY SKULL CRUSHER / BB 4X8EA (SS)
RETRO LUNGE / BB 4X7EA (40%___, 40%___, 40%___, 40%___)
GOODMORNING / BB 4X7 (___, ___, ___, ___)
SNATCH RDL / BB 4X7 (95%___, 95%___, 95%___, 95%___)

SLEDS: HIGH PUSH/ LOW PUSH
LOW PULL/ RESISTANCE RUNNING

ABS: MULTI-POSITIONAL ABS 8X20
WEDNESDAY 5/22 BULK DEVELOPMENT
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
INC BENCH / BB 5X7 (55%___, 65%___, 75%___, 85%x5___, 85%x5___) - SETS 4&5 DO 5 REPS
FRONT SQUAT / BB 5X7 (55%___, 65%___, 75%___, 85%x5___, 85%x5___) - SETS 4&5 DO 5 REPS
SHRUGS / DB + UPRIGHT ROW / DB 5X7EA (SS) (___, ___, ___, ___, ___)
LEG CURLS 2UP-2DN / M 5X7 (___, ___, ___, ___, ___)
PULL OVERS / DB + BENT OVER ROW / BB / ALT 5X7EA (SS) (___, ___, ___, ___, ___)
LAT PULLDOWN/ M 5X7 (___, ___, ___, ___, ___)

SLEDS: LUNGE & PRESS/ REV. PULL
SIDE PULL EA WAY

ABS: INC PLANE 4-WAY 2X60SEC
FRIDAY 2/24 BULK DEVELOPMENT
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
BENCH PRESS 5X7 (55%___, 65%___, 75%___, 85%x5___, 85%x5___) - SETS 4&5 DO 5 REPS
BICEP CURLS / BB + 1-ARM SIDE TRICEP PUSH-UP 7X7EA (SS) (___, ___, ___, ___, ___, ___, ___)
SL SQUAT / DB 4X7EA (40%___, 40%___, 40%___, 40%___)
INC FLYS / DB / ALT + BENTOVER LAT RAISE / DB 5X7EA (___, ___, ___, ___, ___)
SEATED SHOULDER PRESS / DB 5X7 (___, ___, ___, ___, ___)
3-WAY CALVE RAISES / DB 1X25EA (15 SLOW 10 FAST) (___, ___, ___)

SLEDS: TIRE FLIP/ FARMER WALK
LOW PUSH/ TEAM PUSH

ABS: MB ABS 1X20 SIT-UP AND PUSH , SIDE-UPS , SEATED TWISTS , CRUNCH AND THROW , JUMP AND PASS , SIT-UP AND PASS

NOTES:
BWT- Body Weight
RPM- Rep Max / RDL- Romanian Dead lift (Stiff legged)
WDL- ADD WEIGHT TO BAR OR EXERCISE
SL-SINGLE LEG

14
EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3
HYPERTROPHY WEEK #: 4 (5/27-5/31)
MONDAY 5/27 BULK DEVELOPMENT
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
BACK SQUAT / BB 8X7 (55%___, 65%___, 75%___, 85%x5___, 85%x5___, 75%___, 75%___, 75%___)
LAT PULLDOWN / ALT GRIP + UPRIGHT ROWS / BB 6X7EA (SS) (___, ___, ___, ___, ___, ___)
BICEP CURL / DB + TRICEP PUSHDOWN / M 6X7EA (SS) (___, ___, ___, ___, ___, ___)
CLEAN RDL / BB 5X7 (100%___, 100%___, 100%___, 100%___, 100%___)
GOODMORINGS / BB 4X7 (___, ___, ___, ___)
LEG CURLS 2UP-1DN / M 6X7EA (___, ___, ___, ___, ___, ___)

SLEDS: HIGH PUSH/ LOW PUSH
LOW PULL/ RESISTANCE RUNNING

ABS: MULTI-POSITIONAL ABS 8X20
WEDNESDAY 5/29 BULK DEVELOPMENT
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
INC BENCH / BB 8X7 (55%___, 65%___, 75%___, 85%x5___, 85%x5___, 75%___, 75%___, 75%___)
WALKING LUNGE / DB 5X7EA (45%___, 45%___, 45%___, 45%___, 45%___)
SHOULDER SHRUGS / DB + 3-WAY SHOULDER / DB 6X7EA (SS) (___, ___, ___, ___, ___, ___)
LEG CURLS 2UP-2DN / M 5X7 (___, ___, ___, ___, ___)
FRONT STEP-UP / BB / ALT 5X6EA (45%___, 45%___, 45%___, 45%___, 45%___)
UPRIGHT ROW / DB + LAT PULLDOWN / M 6X7EA

SLEDS: LUNGE & PRESS/ REV. PULL
SIDE PULL EA WAY

ABS: INC PLANE 4-WAY 2X60SEC
FRIDAY 5/31 BULK DEVELOPMENT
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
BENCH PRESS 8X7 (55%___, 65%___, 75%___, 85%x5___, 85%x5___, 75%___, 75%___, 75%___)
FRONT SQUAT / BB 8X7 (55%___, 65%___, 75%___, 85%x5___, 85%x5___, 75%___, 75%___, 75___)
IN & OUT HAMMER CURLS / DB + 3-WAY SKULL CRUSHERS / BB 6X7EA (___, ___, ___, ___, ___, ___)
SA ROW / DB + SEATED SHOULDER PRESS / DB 6X7EA (SS) (___, ___, ___, ___, ___, ___)
LAT PULLDOWN / ALT GRIP / M + UPRIGHT ROW / BB 6X7 (SS) (___, ___, ___, ___, ___, ___)
3-WAY CALVE RAISES / DB 1X25EA (15 SLOW 10 FAST) (___, ___, ___)

SLEDS: TIRE FLIP/ FARMER WALK
LOW PUSH/ TEAM PUSH

ABS: MB ABS 1X20 SIT-UP AND PUSH , SIDE-UPS , SEATED TWISTS , CRUNCH AND THROW , JUMP AND PASS , SIT-UP AND PASS

NOTES:
BWT- Body Weight
FRONT SQUAT MAX IS 70% OF YOUR SQUAT MAX.
(EXAMPLE: IF YOUR SQUAT MAX IS 405 YOUR FRT. SQT. MAX IS 285) FOLLOW THE
PRESCRIBED PERCENTAGES

15
EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3
BASE WEEK #: 5 (6/3-6/7)

MONDAY 6/3 SPEED / EXPLOSIVE
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
SNATCH / F 6X2 (50%___, 60%___, 70%___, 75%___, 75%___, 75%___)
BACK SQUAT 6X3 (50%___, 60%___, 70%___, 75%___, 75%___, 75%___)
BENCH PRESS 6X5 (60%___, 70%___, 75%___, 75%___, 75%___, 75%___)
SNATCH PULL / F 3X3 (85%___, 85%___, 85%___)
PULL-UP + DIP 3X8EA (SS) (___, ___, ___)
SHOULDER PRESS / BB + LAT PULLDOWN / M 4X6EA (SS) (___, ___, ___, ___)

SLEDS: HIGH PUSH/ LOW PUSH
LOW PULL/ RESISTANCE RUNNING

ABS: MULTI-POSITIONAL ABS 8X20
WEDNESDAY 6/5 STRENGTH
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
POWER CLEAN / F 6X2 (50%___, 60%___, 70%___, 75%___, 75%___, 75%___)
CLEAN PULLS / F 3X3 (85%___, 85%___, 85%___)
FRONT SQUAT 6X3 (50%, 60%___, 70%___, 75%___, 75%___, 75%___)
INC BENCH PRESS 6X5 (60%___, 70%___, 75%___, 75%___, 75%___, 75%___)
SINGLE LEG SQUAT / BB 3X5EA (40%___, 45%___, 45%___)
INC FLYS / DB + 3-WAY SHOULDER / DB 3X8EA (SS) (___, ___, ___)

SLEDS: LUNGE & PRESS/ REV. PULL
SIDE PULL EA WAY

ABS: INC PLANE 4-WAY 2X60SEC
FRIDAY 6/7 POWER
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
CLEAN & JERK / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SET (___, ___, ___, ___, ___) (_____)
BACK SQUAT / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SET (___, ___, ___, ___, ___) (_____)
CLEAN PULL F/BK/AK 3X3EA (85%___, 85%___, 85%___)
STRAIGHT ARM LAT PULLDOWN / M + INC CHEST PRESS / DB 4X8EA (SS) (___, ___, ___, ___)
SL BENT OVER ROW / DB + SL SHOULDER PRESS / DB 4X6EA (SS) (___, ___, ___, ___)
LEG CURL 2UP-1DN 3X6EA (___, ___, ___)

SLEDS: TIRE FLIP/ FARMER WALK
LOW PUSH/ TEAM PUSH

ABS: MB ABS 1X20 SIT-UP AND PUSH , SIDE-UPS , SEATED TWISTS , CRUNCH AND THROW , JUMP AND PASS , SIT-UP AND PASS

NOTES:
BWT- Body Weight
FRONT SQUAT MAX IS 70% OF YOUR SQUAT MAX.
(EXAMPLE: IF YOUR SQUAT MAX IS 405 YOUR FRT. SQT. MAX IS 285)FOLLOW THE
PRESCRIBED PERCENTAGES

16
EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3
BUILD WEEK #: 6 (6/10-6/14)

MONDAY 6/10 SPEED / EXPLOSIVE
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
SNATCH / F 8X2 (50%___, 60%___, 70%___, 80%___, 85%___, 85%___, 85%___, 85%___)
FRONT SQUAT 6X3 (60%___, 75%___, 85%___, 85%___, 85%___, 85%___)
BENCH PRESS 6X3 (60%___, 75%___, 85%___, 85%___, 85%___, 85%___)
SNATCH PULL / F 4X3 (95%___, 95%___, 95%___, 95%___)
PULL-UP + DIP 4X8EA (SS) (___, ___, ___, ___)
UP RIGHT ROW / DB + INC FLYS / DB 3X8EA (SS) (___, ___, ___)

SLEDS: HIGH PUSH/ LOW PUSH
LOW PULL/ RESISTANCE RUNNING

ABS: MULTI-POSITIONAL ABS 8X20
WEDNESDAY 6/12 STRENGTH
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
SQUAT CLEAN & JERK / F 8X2 (50%___, 60%___, 70%___, 80%___, 85%___, 85%___, 85%___, 85%___)
CLEAN PULLS / F 4X3 (95%___, 95%___, 95%___, 95%___)
BACK SQUAT 6X3 (60%, 75%___, 85%___, 85%___, 85%___, 85%___)
INC BENCH PRESS 6X3 (60%___, 75%___, 85%___, 85%___, 85%___, 85%___)
SL BICEP CURL / BB + TRICEP KICKBACK / DB 4X8EA (SS) (___, ___, ___, ___)
SL BENT OVER ROW / BB + NON ALT LATERAL STEP-UP / DB 4X8EA (SS) (___, ___, ___, ___)

SLEDS: LUNGE & PRESS/ REV. PULL
SIDE PULL EA WAY

ABS: INC PLANE 4-WAY 2X60SEC
FRIDAY 6/14 POWER
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
SNATCH / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SET (___, ___, ___, ___, ___) (_____)
BENCH / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SET (___, ___, ___, ___, ___) (_____)
STEP-UP / ALT / BB + LAT PULLDOWN / ALT GRIP / M 4X8 (SS) (___, ___, ___, ___)
3-WAY SHOULDER / DB + INC PRESS / DB / ALT 4X8EA (SS) (___, ___, ___, ___)
SNATCH RDL / BB + SA ROW / DB 5X5EA (SS) (___, ___, ___, ___, ___)
KNEELING LEG CURLS / PARTNER 5X8 (___, ___, ___, ___, ___)

SLEDS: TIRE FLIP/ FARMER WALK
LOW PUSH/ TEAM PUSH

ABS: MB ABS 1X20 SIT-UP AND PUSH , SIDE-UPS , SEATED TWISTS , CRUNCH AND THROW , JUMP AND PASS , SIT-UP AND PASS

NOTES:
BWT- Body Weight
FRONT SQUAT MAX IS 70% OF YOUR SQUAT MAX.
(EXAMPLE: IF YOUR SQUAT MAX IS 405 YOUR FRT. SQT. MAX IS 285)
FOLLOW THE PRESCRIBED PERCENTAGES

17

EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3
RECOVERY WEEK #: 7 (6/17-6/21)

MONDAY 6/17 SPEED / EXPLOSIVE
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
SPLIT SNATCH / F 4X2 (50%___, 60%___, 70%___, 70%___)
FRONT SQUAT + (DB VJ 3X5) (___, ___, ___) 4X3 (60%___, 70%___, 70%___, 70%___)
WALKING LUNGE / DB + SA LAT PULLDOWN / M 3X5EA (___, ___, ___) (___, ___, ___)
INC BENCH PRESS / BB + (PLYO P-UP 3X5) (___, ___, ___) 4X3 (60%___, 70%___, 70%___, 70%___)
SNATCH BALANCE 3X3 (60%___, 60%___, 60%___)
BICEP CURL UP HAMMER DN + ONE ARM OH F-TO-B TRICEP EXT 2X8EA (SS) (___, ___) (___, ___)

SLEDS: HIGH PUSH/ LOW PUSH
LOW PULL/ RESISTANCE RUNNING

ABS: MULTI-POSITIONAL ABS 8X20
WEDNESDAY 6/19 STRENGTH
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
SCF TO PUSH JERK + (TJ 3X8) 4X2 (50%___, 60%___, 70%___, 70%___)
BACK SQUAT + (BJ 3X8) (___, ___, ___) 4X3 (60%___, 70%___, 70%___, 70%___)
BENCH PRESS + (MB DROP 3X8) (___, ___, ___) 4X3 (60%___, 70%___, 70%___, 70%___)
STEP-UP / ALT / BB + (CBJ 3X5) (___, ___, ___) 2X5EA (35%___, 35%___)
PULL-UP + DIP 3X8EA (SS) (___, ___, ___)
CHEST WHEEL / DB + 3-WAY SHOULDER / DB 3X8EA (SS) (___, ___, ___)

SLEDS: LUNGE & PRESS/ REV. PULL
SIDE PULL EA WAY

ABS: INC PLANE 4-WAY 2X60SEC
FRIDAY 6/21 POWER
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
INCLINE BENCH / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SET (___, ___, ___, ___, ___) (___)
FRONT SQUAT / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SET (___, ___, ___, ___, ___) (___)
REP JERK + (CSJ 3X10) (___, ___, ___) 4X6 (50%___, 50%___, 50%___, 50%___)
SNATCH PULL / H + SL RDL / DB + (MB VJ 3X10) (___, ___, ___) 3X5EA (80%___, 80%___, 80%___) (___, ___, ___)
BENT OVER ROW / ALT / DB + FLYS / DB 3X5EA (SS) (___, ___, ___) (___, ___, ___)
IN & OUT BICEP CURLS / DB + SKULL CRUSHERS / BB 3X8 (___, ___, ___) (___, ___, ___)

SLEDS: TIRE FLIP/ FARMER WALK
LOW PUSH/ TEAM PUSH

ABS: MB ABS 1X20 SIT-UP AND PUSH , SIDE-UPS , SEATED TWISTS , CRUNCH AND THROW , JUMP AND PASS , SIT-UP AND PASS

NOTES:
BWT- Body Weight
FRONT SQUAT MAX IS 70% OF YOUR SQUAT MAX.
(EXAMPLE: IF YOUR SQUAT MAX IS 405 YOUR FRT. SQT. MAX IS 285)
FOLLOW THE PRESCRIBED PERCENTAGES


18
EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3
PERFORM WEEK #: 8 (6/24-6/28)

MONDAY 6/24 SPEED / EXPLOSIVE
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
SNATCH / F 7X2 (50%, 60%, 70%, 80%, 85%, 90%, 95%)
FRONT SQUAT 6X3 (60%, 70%, 80%, 85%, 90%, 95%)
INC BENCH PRESS 6X3 (60%, 70%, 80%, 85%, 90%, 95%)
SNATCH RDL / BB 4X5 (115%, 115%, 115%, 115%)
PULL-UP + DIP 4X8EA (SS)
BACK EXTENSION TO MB PASS + FLYS / DB 3X8EA (SS)

SLEDS: HIGH PUSH/ LOW PUSH
LOW PULL/ RESISTANCE RUNNING

ABS: MULTI-POSITIONAL ABS 8X20
WEDNESDAY 6/26 STRENGTH
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
CLEAN & JERK / F 7X2 (50%, 60%, 70%, 80%, 85%, 90%, 95%)
CLEAN PULLS / H 4X3 (100%, 100%, 100%, 100%)
BACK SQUAT 6X3 (60%, 70%, 80%, 85%, 90%, 95%)
BENCH PRESS 6X3 (60%, 70%, 80%, 85%, 90%, 95%)
REVERSE CURLS / BB + TRICEP PUSHDOWN / M 4X8EA (SS)
INC FLYS / DB + BENTOVER LAT RAISE 4X8EA (SS)

SLEDS: LUNGE & PRESS/ REV. PULL
SIDE PULL EA WAY

ABS: INC PLANE 4-WAY 2X60SEC
FRIDAY 6/28 POWER
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
CLEAN / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SET
BACK SQUAT / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SET
LEG CURLS 2UP-1DN / M + SEATED ROTATING SHOULDER PRESS / DB 3X8 (SS)
LAT PULLDOWN / M + UPRIGHT ROW / DB 3X8 (SS)
SINGLE LEG SQUAT / BB + SL ROW / DB 3X4EA (SS)
REP JERK 3X4 (50%, 60%, 70%)

SLEDS: TIRE FLIP/ FARMER WALK
LOW PUSH/ TEAM PUSH

ABS: MB ABS 1X20 SIT-UP AND PUSH , SIDE-UPS , SEATED TWISTS , CRUNCH AND THROW , JUMP AND PASS , SIT-UP AND PASS

NOTES:
BWT- Body Weight
FRONT SQUAT MAX IS 70% OF YOUR SQUAT MAX.
(EXAMPLE: IF YOUR SQUAT MAX IS 405 YOUR FRT. SQT. MAX IS 285)
FOLLOW THE PRESCRIBED PERCENTAGES





19
EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3
BASE WEEK #: 9 (7/8-7/12)

MONDAY 7/8 SPEED / EXPLOSIVE
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
CLEAN & JERK / F 9X1 (50%, 60%, 70%, 75%, 80%, 85%, 75%, 80%, 85%)
BACK SQUAT 6X2 (60%, 70%, 80%, 85%, 85%, 85%)
BENCH PRESS 6X2 (60%, 70%, 80%, 85%, 85%, 85%)
CLEAN PULL / F 3X3 (95%, 95%, 95%)
SL BICEP CURLS / DB + DIPS 3X8EA (SS)
SHRUGS / DB + INC FLYS / DB 3X8 (SS)

SLEDS: HIGH PUSH/ LOW PUSH
LOW PULL/ RESISTANCE RUNNING

ABS: MULTI-POSITIONAL ABS 8X20
WEDNESDAY 7/10 STRENGTH
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
SNATCH / F 9X1 (50%, 60%, 70%, 75%, 80%, 85%, 75%, 80%, 85%)
SNATCH PULLS / F 3X3 (95%, 95%, 95%)
FRONT SQUAT 6X2 (60%, 70%, 80%, 85%, 85%, 85%)
INC BENCH PRESS 6X2 (60%, 70%, 80%, 85%, 85%, 85%)
SL SA ROW / DB + SL SHOULDER PRESS / BB 3X8EA (SS)
PULL-UPS / MULTI GRIP + OH TRICEP EXT 3X8EA (SS)

SLEDS: LUNGE & PRESS/ REV. PULL
SIDE PULL EA WAY

ABS: INC PLANE 4-WAY 2X60SEC
FRIDAY 7/12 POWER
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
SNATCH / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SET
BENCH / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SET
RETRO LUNGE / BB + STRAIGHT ARM LAT PULLDOWN / M 4X5EA (SS)
CHEST PRESS / DB / ALT 4X8EA
UPRIGHT ROW / BB + BENT OVER LATERAL RAISE / DB 3X8EA (SS)
CLEAN RDL / BB 3X5 (110%, 110%, 110%)

SLEDS: TIRE FLIP/ FARMER WALK
LOW PUSH/ TEAM PUSH

ABS: MB ABS 1X20 SIT-UP AND PUSH , SIDE-UPS , SEATED TWISTS , CRUNCH AND THROW , JUMP AND PASS , SIT-UP AND PASS

NOTES:
BWT- Body Weight
FRONT SQUAT MAX IS 70% OF YOUR SQUAT MAX.
(EXAMPLE: IF YOUR SQUAT MAX IS 405 YOUR FRT. SQT. MAX IS 285)
FOLLOW THE PRESCRIBED PERCENTAGES


20


EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3
BUILD WEEK #: 10 (7/15-7/19)

MONDAY 7/15 SPEED / EXPLOSIVE
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
SNATCH / F 10X1 (50%, 60%, 70%, 80%, 85%, 90%, 95%, 85%, 90%, 95%)
FRONT SQUAT 7X2 (60%, 70%, 80%, 85%, 90%, 90%, 90%)
INC BENCH PRESS 7X2 (60%, 70%, 80%, 85%, 90%, 90%, 90%)
OH SQUAT / BB 3X3 (85%, 85%, 85%) + SA ROW / DB 5X5EA (SS)
PULL-UP + DIP 4X8EA (SS)
3-WAY SHOULDER / DB + LAT PULLDOWN / ALT GRIP 5X8EA (SS)

SLEDS: HIGH PUSH/ LOW PUSH
LOW PULL/ RESISTANCE RUNNING

ABS: MULTI-POSITIONAL ABS 8X20
WEDNESDAY 7/17 STRENGTH
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
CLEAN & JERK / F 10X1 (50%, 60%, 70%, 80%, 85%, 90%, 95%, 85%, 90%, 95%)
CLEAN PULLS / F 4X3 (105%, 105%, 105%, 105%)
BACK SQUAT 7X2 (60%, 70%, 80%, 85%, 90%, 90%, 90%)
BENCH PRESS 7X2 (60%, 70%, 80%, 85%, 90%, 90%, 90%)
SL BICEP CURL / BB + OH TRICEP EXT / BB 4X8EA (SS)
SL SHOULDER PRESS / DB + SL BENT OVER ROW / BB / ALT 4X8EA (SS)

SLEDS: LUNGE & PRESS/ REV. PULL
SIDE PULL EA WAY

ABS: INC PLANE 4-WAY 2X60SEC
FRIDAY 7/19 POWER
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
INCLINE BENCH / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SET
FRONT SQUAT / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SET
SQUAT SNATCH / F 5X1 (50%, 60%, 70%, 80%, 85%)
FRONT STEP-UP / BB 5X5EA (40%, 40%, 45%, 45%, 45%)
GOODMORNINGS / BB + SHRUGS / DB 4X8EA (SS)
KNEELING LEGS CURLS / PARTNER 5X6

SLEDS: TIRE FLIP/ FARMER WALK
LOW PUSH/ TEAM PUSH

ABS: MB ABS 1X20 SIT-UP AND PUSH , SIDE-UPS , SEATED TWISTS , CRUNCH AND THROW , JUMP AND PASS , SIT-UP AND PASS

NOTES:
BWT- Body Weight
FRONT SQUAT MAX IS 70% OF YOUR SQUAT MAX.
(EXAMPLE: IF YOUR SQUAT MAX IS 405 YOUR FRT. SQT. MAX IS 285)
FOLLOW THE PRESCRIBED PERCENTAGES



21
EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3
RECORVERY WEEK #: 11 (7/22-7/26)

MONDAY 7/22 SPEED / EXPLOSIVE
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
SQUAT CLEAN & JERK / F 5X2 (50%, 60%, 70%, 80%, 80%)
BACK SQUAT + (STRADDLE JUMP 4X5) 4X3 (65%, 70%, 80%, 80%) (SS)
BENCH PRESS + (PLYO P-UP 4X8) 4X3 (65%, 70%, 80%, 80%) (SS)
BICEP CURLS / DB + SKULL CRUSHERS / BB 3X21s (SS)
SA ROW / DB + UPRIGHT ROW / DB / ALT 3X8EA (SS)
LAT PULLDOWN / M + FLYS / DB 3X8EA (SS)

SLEDS: HIGH PUSH/ LOW PUSH
LOW PULL/ RESISTANCE RUNNING

ABS: MULTI-POSITIONAL ABS 8X20
WEDNESDAY 7/24 STRENGTH
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
SPLIT SNATCH / F 5X2 (50%, 60%, 70%, 80%, 80%)
FRONT SQUAT + (VJ 4X8) 4X3 (65%, 70%, 80%, 80%) (SS)
INC BENCH PRESS + (MB DROP 4X8) 4X3 (65%, 70%, 80%, 80%) (SS)
PULL-UP & DIP 3X8EA (SS)
SL LEG CURL / M + SL BENT OVER ROW / BB 3X8EA (SS)
SHRUGS / BB + INC FLYS / DB 3X8EA (SS)

SLEDS: LUNGE & PRESS/ REV. PULL
SIDE PULL EA WAY

ABS: INC PLANE 4-WAY 2X60SEC
FRIDAY 7/26 POWER
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
SPLIT CLEAN / H 5X2 (50%, 60%, 70%, 80%, 80%)
SL SQUAT / BB 3X3EA (40%, 40%, 40%)
CLEAN PULLS / H + (VJ 3X8) 2X6 (90%, 90%) (SS)
REP JERK / BB 4X6 (50%, 50%, 50%, 50%)
SA SNATCH / DB 4X5EA
3-WAY SHOULDER + BENT OVER ROW / DB 3X8EA (SS)

SLEDS: TIRE FLIP/ FARMER WALK
LOW PUSH/ TEAM PUSH

ABS: MB ABS 1X20 SIT-UP AND PUSH , SIDE-UPS , SEATED TWISTS , CRUNCH AND THROW , JUMP AND PASS , SIT-UP AND PASS

NOTES:
BWT- Body Weight
FRONT SQUAT MAX IS 70% OF YOUR SQUAT MAX.
(EXAMPLE: IF YOUR SQUAT MAX IS 405 YOUR FRT. SQT. MAX IS 285)
FOLLOW THE PRESCRIBED PERCENTAGES





22
EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3
PERFORM WEEK #: 12 (7/29-8/2)

MONDAY 7/29 SPEED / EXPLOSIVE
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
CLEAN & JERK / F 10X1 (55%, 65%, 75%, 85%, 90%, 95%, 100%, 90%, 95%, 100%)
BACK SQUAT 7X1 (65%, 75%, 85%, 90%, 95%, 100%, 100%)
BENCH PRESS 7X1 (65%, 75%, 85%, 90%, 95%, 100%, 100%)
SL BENT OVER ROW / DB + SL SHOULDER PRESS / DB 4X4EA (SS)
SA LAT PULLDOWN + INC FLYS / DB 3X8EA (SS)
LEG CURL 2UP-2DN 5X10

SLEDS: HIGH PUSH/ LOW PUSH
LOW PULL/ RESISTANCE RUNNING

ABS: MULTI-POSITIONAL ABS 8X20
WEDNESDAY 7/31 STRENGTH
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
SNATCH / F 10X1 (55%, 65%, 75%, 85%, 90%, 95%, 100%, 90%, 95%, 100%)
FRONT SQUAT 7X1 (65%, 75%, 85%, 90%, 95%, 100%, 100%)
INC BENCH PRESS 7X1 (65%, 75%, 85%, 90%, 95%, 100%, 100%)
PULL-UP + DIP 4X12EA (SS)
SL BENT OVER ROW / BB + FLYS / DB 3X5EA (SS)
SA LATERAL RAISE / DB + SL SHOULDER PRESS / DB / ALT 3X8EA (SS)

SLEDS: LUNGE & PRESS/ REV. PULL
SIDE PULL EA WAY

ABS: INC PLANE 4-WAY 2X60SEC
FRIDAY 8/2 POWER
WARM UP: BWT Squats 20x, Push-ups 20x, Sit-ups 20x, Front Lunge 20x, Side Lunge 20x
INC BENCH / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SET
HANG CLEAN / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SET
BENCH / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SET
SQUAT / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SET
SNATCH / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SET
FRONT SQUAT / BB (5,4,3,2,1, RPM) 80 LBS LESS THAN MAX. ADD 20 LBS EACH SET

SLEDS: TIRE FLIP/ FARMER WALK
LOW PUSH/ TEAM PUSH

ABS: MB ABS 1X20 SIT-UP AND PUSH , SIDE-UPS , SEATED TWISTS , CRUNCH AND THROW , JUMP AND PASS , SIT-UP AND PASS

NOTES:
BWT- Body Weight
FRONT SQUAT MAX IS 70% OF YOUR SQUAT MAX.
(EXAMPLE: IF YOUR SQUAT MAX IS 405 YOUR FRT. SQT. MAX IS 285)
FOLLOW THE PRESCRIBED PERCENTAGES






23



















24
MACRO CYCLE DYNAMIC WARM-UPS


Warm-up Overview

*The warm-up will serve to elevate the athlete's tissue temperature, producing optimal
contractile functioning with-in musculature which will contract more rapidly and
intensively when a higher than resting temperature is reached.
*General warm-ups will include light exercise such as jogging, biking, jumping rope &
callisthenic type movements to be performed for about 5-8 minutes or until the onset of
perspiration. This part of the warm-up provides the athlete with an increase in the
functional potential of the body as a whole and protects from possible injury.
*Specific warm-ups will include movements that are similar to that of the particular
sports skill the athlete will be taking part in. These movements are generally more
intensive and dynamic and may include sprint form running, balance, and stabilization.
It is recommended that these drills be done for 10-20 minutes prior to engaging in high
intensity sprinting, plyometric or agility drills. This final stage of the warm-up enhances
the optimal relationship between the upcoming movement and the activities of the
central nervous system which are associated with movement patterns with-in the
activity.
*Static Stretching is beneficial for lengthening & relieving tension in tight musculature
and should be done after weightlifting, conditioning or athletic events. Static Stretches
should be held for 30-60 seconds for a lengthening effect to occur. Recent research
suggests that static stretching for a >1minute hold per stretch prior to explosive
movements such as sprinting, weightlifting & jumping events seems to have a 5-7%
decrease in performance. A dynamic stretching protocol is suggested prior to
exercises or performances that require high speed, velocity, power, & strength.
*It is recommended that multiple dynamic exercises that stress the joints of an athlete
through their full range of motion are performed and are important to an athlete
preparing for increased intensity in sports requiring dynamic components. Static
Stretching should be done at the conclusion of exercise performing each stretch for 30-
60 seconds.


Winning isn't something that happens suddenly on the field
when the whistle blows and the crowds roar. Winning is
something that builds physically and mentally every day that
you train and every night that you dream!









25
MACRO CYCLE DYNAMIC WARM-UPS


General Warm-ups (Low to High Intensity)

*Athletes should supplement various methods of aerobic exercise in addition to light jogging or
running. Aerobic methods can consist of biking, rowing, swimming, jumping rope for 5-10 min.

Warm-up "A" Dynamics + Cals

Warm-up "B"
Dynamics + Cals
1. Jog / Run 400 meters

1. Jog / Run 800 meters
2. Front & Back Leg Swings x10 each

2. Rock Bottom Squat to Toe Raise
x10
3. Front Lunge - alt. legs
x20

3. Lateral Leg Swings
x10 each
4. Bouncing Toe Touches
x15

4. Lateral Lunge & Twist - alt. legs x20
5. Toe Raise to Heel Raise
x15

5. Torso Rotations x5
each way
6. Windmills x5 each side

6. Single Leg Push-up x5-10 each leg
7. Push-ups
x10-20



7. Single Leg Jackknifes x10 each leg
8. Crunches
x20

8. Superman (arms
extended) x10
9. Supermans (arms by side) x10

9. Prone Leg Crosses
x5 each
10. Supine Leg Crosses x5 each

10. Side Leg Raises (inner & outer) x10
each

Warm-up "C" Dynamics + Cals

Warm-up "D"
Dynamics + Cals
1. Jog / Run 1200 meters

1. Jog / Run 1600
meters
2. Retro Lunge - alt. legs
x20

2. Lateral Skater Bound
x10 each
3. Cherry Pickers x10

3. High Knee + Lower Leg Swing x10
each
4. Ankle Hops (toe to heel)
x15

4. Mountain Climbers
x40
5. Bird Dogs (on hands & knees) x10 each

5. Inverted Scissors
x10
6. Fire Hydrants (on hands & knees) x10 each

6. Inverted Wideouts
x10
7. Extenders (on hands & knees) x10 each

7. Inverted Bicycles x20
8. Rotational Push-up x5-10 each arm

8. Seated Single Leg Hip Raise x10 each
9. Supermans (opposite arm & leg) x5 each

9. Roll Back & Reach
x10
10. Basket Curls x15

10. Prone Leg Crosses
x5 each





26


Warm-up "E" Med Ball Dynamics

Warm-up "F" Med Ball Dynamics
1. 800m Progressive Run (slow to fast)

1. Jog / Run 1600
meters
2. MB Squat to Press x10

2. MB Squat to Chest
Pass x10
3. Push-up - 1 hand on MB x5-10 each

3. MB Side Toss x10
each
4. MB
Crunch x15

4. Single Leg Chest Pass x10 each
5. Spinal Twists (straight arms) x10

5. Seated Chest Pass
x15
6. MB Wood Chopper x10
each

6. Superman Pass x10
7. MB Lunge & Twist x20

7. Standing Shot Put
x10 each
8. MB Overhead (side to side) x10 each

8. Supine SL Hip Raise off MB x10 each
9. Superman - MB x10

9. MB Jump & Throw
Down x10
10. MB Jump & Pass x10

10. Between the Leg Forward Toss x10







"Winning is not a sometime thing. You don't win once in a while,
you don't do things right once in a while, you do them right all the
time. Winning is a habit. Unfortunately, so is losing."



27
MACRO CYCLE SPRINT TECHNIQUE DRILLS
*These drills are intended to be done after a thorough warm-up and are designed to enhance
mechanical aspects of sprinting.
*Athletes must perform drills slowly at first to gain proficiency then increase speed of movement
with-in the drill.
*When performing drills athletes should complete them with the goal of taking as many foot
contacts or steps between the beginning and end of each drill.
*Once proficiency is gained in drills, athletes must develop the intent to move quickly with-in each
drill.



Level - I Sprinting Drills



*The following drills should be done over a distance of 10-20 meters


Sprinting Drills (done for time, reps & distance)


1. Paw & Claw (1x20 sec. continuous)


2. Seated Toe Taps (1x20 sec. Continuous)


3. Seated Arm Swings(1x20 sec. Continuous)


4. Wall Runs (1x10 sec. Continuous)


5. "A"
March


6. Walking Lunges




7. "A" Skip


8. Ankling




9. Straight Leg Shuffle


10. Low Knee Butt Kicks




11. Straight Leg Toe Touches


12. "B"
March




13. Carioca (left & right sides)


14. "B"
Skip



*At the conclusion of each or every other drill a sprint of 10-20 meters

may be added to increase intensity.


*A jog back to the start should be done for rest between each drill and
acceleration.


Level - I Weekly Progressions
Week #1: Drill 10 meters + jog back
Week #2: Drill 15 meters + sprint 10 meters after every other drill
Week #3: Drill 20 meters + sprint 15 meters after every other drill
Week #4: Drill 20 meters + sprint 20 meters after each drill




28
MACRO CYCLE SPRINT TECHNIQUE DRILLS



Level - II Sprinting Drills



*The following drills should be done over a distance of 15-25 meters


Sprinting Drills (done for time, reps & distance)


1. Paw & Claw (1x30 sec. + arm cycle + cue)


2. Seated Toe Taps (1x30 sec. continuous)


3. Weighted Seated Arm Swings (1-2lbs.) 2x20 sec. continuous


4. Wall Runs + Cue Sequence (3,5,7,9,11,13 foot strikes)


5. Change of Support


6. Ball of Foot Skip (alternating legs)




7. "A" Side "A" Front


8. Double "A" Skip




9. Straight Leg Run


10. High Knee Carioca (left & right sides)




11. Retro Walking Lunge


12. High Knee Butt Kicks




13. Retro
Run


14. Alternate Leg Foot Touch




15. Horizontal Wideouts




*At the conclusion of each or every other drill a sprint of 10-20 meters

may be added to increase intensity.


*A jog back to the start should be done for rest between each drill and
acceleration.





Level - II Weekly Progressions
Week #1: Drill 15 meters + jog back
Week #2: Drill 20 meters + sprint 10 meters after every other drill
Week #3: Drill 25 meters + sprint 15 meters after every other drill
Week #4: Drill 25 meters + sprint 20 meters after each drill



*Skillful execution of these drills should be emphasized prior to introducing
the following Level III series.






29
MACRO CYCLE SPRINT TECHNIQUE DRILLS



Level - III Sprinting Drills



*The following drills should be done over a distance of 20-25 meters


Sprinting Drills (done for time, reps & distance)


1. Weighted Paw & Claw (ankle weights) 1x20 sec. + arm cycle + cue


2. Seated Toe Taps (2x20 sec. continuous)


3. Weighted Seated Arm Swings (2-3lbs.) 2x20 sec. continuous


4. Wall Runs + Cue Sequence (3,5,7,9,11,13 foot strikes)


5. Skater Bound + pause


6. Fast Foot Carioca (left & right sides)




7. Skater Bound (speed)


8. Fast Leg Singles (left then right)




9. "A" Run


10. Fast Leg Doubles (left then right)




11. "B" Run


12. Continuous Fast Leg (left then right)




13. Retro Skater Bound + pause


14. Continuous Non Alternate Leg "B" Skip




15. Retro Skater Bound (speed)




*At the conclusion of each or every other drill a sprint of 10-20 meters

may be added to increase intensity.


*A jog back to the start should be done for rest between each drill and
acceleration.



Level - III Weekly Progressions
Week #1: Drill 20 meters + jog back
Week #2: Drill 25 meters + sprint 10 meters after every other drill
Week #3: Drill 30 meters + sprint 15 meters after every other drill
Week #4: Drill 30 meters + sprint 20 meters after each drill



*Skillful execution of these drills should be emphasized prior to introducing
the following Level IV series.







30
MACRO CYCLE SPRINT TECHNIQUE DRILLS


Level - IV Sprinting Drills



*The following drills should be done over a distance of 15-25 meters


Sprinting Drills (done for time, reps & distance)


1. Resisted Paw & Claw (ankle tubing) 1x25 sec. + arm cycle (1-2lbs) + cue


2. Seated Toe Taps 2x30 sec. continuous


3. Weighted Seated Arm Swings (4-5lbs.) 2x15 sec. continuous


4. Resisted Wall Runs (ankle tubing) 2x10 sec. continuous



*The following drills are done with 2.5 - 5 lb. ankle weights or ankle tubing of
varying resistance.



5. Change of Support


6. "A" Skip




7. Straight Leg Toe Touch


8. "A" Side "A" Front




9. Straight Leg Shuffle


10. Double "A" Skip




11. Lateral Shuffle (left & right)


12. High Knee Butt Kicks




13. Horizontal Wideouts


14. "B"
Skip




15. Fast Leg Alt. Singles (1x left then 1x right, 1x right then 1x left)


16. Retro
Run


17. Fast Leg Alt. Doubles (2x left then 2x right, 2x right then 2x left)


18. High Knee Carioca


19. Continuous Fast Leg (left & right)



*At the conclusion of each or every other drill a sprint of 10-20 meters may be
added to increase intensity.


*A jog back to the start should be done for rest between each drill and acceleration.




Level - IV Weekly Progressions
Week #1: Drill 10 meters + jog back
Week #2: Drill 15 meters + sprint 10 meters after every other drill
Week #3: Drill 20 meters + sprint 15 meters after every other drill
Week #4: Drill 20 meters + sprint 20 meters after each drill


31
MACRO CYCLE SPRINT TECHNIQUE DRILLS


Level - V Sprinting Drills


*The following combination drills should be done in segments of 10-15 meters


Sprinting Drills (done for time, reps & distance)


1. Paw & Claw (ankle tubing or ankle weights) 1x30 sec. + arm cycle + cue


2. Seated Toe Taps 3x20 sec. continuous


3. Weighted Seated Arm Swings (4-5lbs.) 3x10 sec. continuous


4. Wall Runs (ankle tubing or ankle weights) 3x10 sec. continuous


*The following drills should be mastered before they are attempted with 2.5 - 5 lb.
ankle weights or ankle tubing of varying resistance.



Sprint Drill "Doubles"



5. Ankling + Straight Leg Shuffle


6. Low Knee Butt Kicks + High Knee Butt Kicks


7. Change of Support + "A" Skip


8."A" Side "A" Front + Double "A" Skip




9. "B" March + "B" Skip


10. Lateral Shuffle + High Knee Carioca (left then right sides)


11. Horizontal Wideouts + Alternate Leg Foot Touches


12. Retro Skip + Retro Run




13. Alt. Fast Leg Singles + Alt. Fast Leg Doubles


14. Continuous Fast Leg Right + Continuous Fast Leg Left





*At the conclusion of each or every other drill a sprint of 10-20 meters may be
added to increase intensity.

*A jog back to the start should be done for rest between each drill and
acceleration.




Level - V Weekly Progressions
Week #1: Drills done for 10 meter segments + jog back
Week #2: Drills done for 15 meter segments + sprint 10 meters after every other drill
Week #3: Drills done for 20 meter segments + sprint 15 meters after every other drill
Week #4: Drills done for 20 meter segments + sprint 20 meters after each drill


*Skillful execution of these drills should be emphasized prior to

introducing the following Level VI series.



32
MACRO CYCLE SPRINT TECHNIQUE DRILLS


Level - VI Sprinting Drills


*The following combination drills should be done in segments of 10-15 meters


Sprinting Drills (done for time, reps & distance)


1. Paw & Claw (ankle tubing or ankle weights) 1x30 sec. + arm cycle + cue


2. Seated Toe Taps 3x20 sec. continuous


3. Weighted Seated Arm Swings (4-5lbs.) 3x10 sec. continuous


4. Wall Runs (ankle tubing or ankle weights) 3x10 sec. continuous


*The following drills should be mastered before they are attempted with 2.5 - 5 lb.
ankle weights or ankle tubing of varying resistance.



Sprint Drill "Triples"


5. Ankling + Alternate Ball of Foot Skip + Straight Leg Shuffle
6. Low Knee Butt Kicks + Straight Leg Run + High Knee Butt Kicks
7. Change of Support + "A" Skip + Double "A" Skip


8."A" March + "A" Side "A" Front + "A" Run
9. "B" March + "B" Skip + Continuous Non Alt. "B" Skip (5 meters each leg)
10. Lateral Shuffle + High Knee Carioca (left then right sides)
11. Horizontal Wideouts + Alternate Leg Foot Touches


12. Retro Walking Lunge + Retro Skip + Retro Run
13. Alt. Fast Leg Singles + Alt. Fast Leg Doubles
14. Continuous Fast Leg Right + Continuous Fast Leg Left




*At the conclusion of each or every other drill a sprint of 10-20 meters may be
added to increase intensity.

*A jog back to the start should be done for rest between each drill and
acceleration.




Level - VI Weekly Progressions
Week #1: Drills done for 10 meter segments + jog back
Week #2: Drills done for 15 meter segments + sprint 10 meters after every other drill
Week #3: Drills done for 20 meter segments + sprint 15 meters after every other drill
Week #4: Drills done for 20 meter segments + sprint 20 meters after each drill





33
MACRO CYCLE SPRINT TECHNIQUE DRILLS


Level - VII Sprinting Drills


*The following drills should be done over a distance of 15-30 meters with a jog
back to the start for rest in between each drill.





Speed Trainer






1. Walking
Lunge


2. Ankle
Hops


3. Sprint 15 meters from 3 pt. stance




4. Change of Support


5. Alternate Ball of Foot Skip





6. Sprint 20 meters - Tall & Fall


7. "A" Skip





8. Speed
Bound


9. Sprint 25 meters - Push-up & Go




10. "B"
Skip


11. Power
Bound




12. Sprint 30 meters - Bow, Touch & Go


13. High Knee Butt Kicks





14. Continuous Broad Jumps


15. Sprint 15 meters - Push-up, Vertical J. & Go


16. Fast Leg Alternating Singles


17. Single Leg Bound (switch half way)




18. Tuck Jump x5 + Sprint 20 meters


19. Double "A" Skip




20. Power Skip (height & distance)


21. Side to Side Tuck Jump x6 + Sprint 25 meters


22. "A" Side "A" Front


23. Combo Bound: Left, Left, Right - Right, Right, Left


24. Sprint 30 meters - 4 pt. stance






34
MACRO CYCLE PLYOMETRIC EXERCISES

*Plyometric Training is the process in which the increase in concentric strength in response
to rapid loading is a result of increased muscle tension caused by the powerful stretch reflex
and explosive release of elastic energy stored in the connective tissue of the muscle during eccentric
muscle contraction.

*These exercises are typically done to enhance reactive and explosive qualities in athletes,
thus it is important for an athlete to take adequate rest intervals between sets & exercises.
It is recommended that rest intervals between low intensity plyos (ankle hops) range from
30-60 seconds and higher intensity plyos (continuous broad jumps) last from 90-120 seconds.

*The following drills can be done using weighted vests, ankle weights and rubber tubing for
additional resistance. Additional resistance should not deter the athlete from getting off
the ground quickly. 5-20lbs. Is optimal for producing an overload effect that is not harmful.


In Place Jumps (low to high difficulty)


1. Ankle Hop


2. Hip Twisting Ankle Hop


3. Ankle Hop Touch (feet touch in air)


4. Side to Side Ankle Hop


5. Front & Back Ankle Hop


6. Vertical Jump & Reach


7. Tuck Jump (knee to chest / heel to butt)


8. Star Jump


9. Pike Jump


10. Straddle Jump




11. Squat to Vertical Jump & Reach


12. Squat to Tuck Jump (knee to chest)


13. Squat to Tuck Jump (heel to butt)


14. Squat to Star Jump




15. Squat to Pike Jump


16. Squat to Straddle Jump




17. SL Ankle Hop


18. SL Side to Side Ankle Hop




19. SL Front & Back Hop


20. SL Vertical Jump & Reach




21. SL Tuck Jump (knee to chest)


22. SL Tuck Jump (heel to butt)


23. SL Squat to Vertical Jump & Reach


24. Cycled Split Jump (cycle arms)


25. Cycled Split Squat Jump (cycle arms)





35
MACRO CYCLE PLYOMETRIC EXERCISES


*The following drills can be done using weighted vests, ankle weights

and rubber tubing for additional resistance. Additional resistance

should not deter the athlete from getting off the ground quickly.


Multiple Hops & Jumps (low to high difficulty)


1. Horizontal Ankle Hop


2. Single Leg Horizontal Ankle Hop


3. Diagonal Ankle Hop




4. Single Leg Diagonal Ankle Hop


5. Horizontal Ankle Hop touch (feet touch in air)


6. Lateral Hops over (cones, barriers, hurdles)


7. Single Leg Lateral Hops




8. Front & Back Hops over (cones, barriers, hurdles)


9. Horizontal Tuck Jumps




10. Horizontal Star Jumps


11. Horizontal Pike Jumps




12. Horizontal Straddle Jumps


13. Horizontal Vertical Jump & Reach


14. Continuous Broad Jump (height / distance or
speed)



Multiple Jumps over: Cones, Barriers, Hurdles


1. Continuous Lateral Jumps




2. Single Leg Continuous Lateral Jumps


3. Continuous Forward Jumps




4. Single Leg Continuous Forward Jumps


5. Continuous Diagonal Jumps




6. Continuous Single Leg Diagonal Jumps


7. Continuous Twisting Jumps



Bounding Drills


1. Alternate Leg Speed Bound


2. Single Leg Speed Bound


3. Alternate Leg Power Bound (height & distance)


4. Single Leg Power Bound


5. Combination Bound (left, left, right or right, right, left)


6. Run, Run Bound (speed or height & distance)


7. Single Leg Run


8. Power Skip (height / distance or both)




36
MACRO CYCLE PLYOMETRIC EXERCISES


*The following drills can be done using weighted vests, ankle weights

and rubber tubing for additional resistance. Additional resistance

should not deter the athlete from getting off the ground quickly.


Box Drills (height: 6 to 48 inches)


1. Box Jump-up (speed / low box)


2. Box Jump-up (height / high box)


3. Prisoner Box Jump-up




4. Single Leg Box Jump-up


5. Lateral Box Jump-up


6. Single Leg Lateral Box Jump-up




7. Twisting Box Jump-up


8. Alternating Lateral Box Jump-up




9. Single Leg Alt. Lateral Box Jump-up


10. High Box Jump-over





11. Cycled Box Jump (speed / cycle arms)


12. Cycled Box Jump (height / cycle arms)


13. Single Leg Box Push-off (cycle arms / height)


14. Alternate Lateral Box Push-off


15. Alternate Leg Box Push-off (speed)



Stair Drills (continuous)


1. Stair Jumps (every step / speed)


2. Stair Jumps (every other step)


3. Stair Jumps (max height / distance)




4. Lateral Stair Jumps (every step / speed)


5. Lateral Stair Jumps (every other step)


6. Lateral Stair Jumps (max height / distance)


7. Diagonal Stair Jumps





8. Single Leg Jumps (every step / speed)


9. Single Leg Jumps (every other step)




10. Single Leg Jumps (max height / distance)


11. Single Leg Lateral Jumps




12. Single Leg Diagonal Jumps


13. Alternate Leg Stair Bound








37
MACRO CYCLE PLYOMETRIC EXERCISES



Depth Jumps (height: 12 to 42 inches)


1. Step off Box (land on 1 or 2 feet) (stabilization)


2. Depth Jump to Vertical Jump & Reach


3. Depth Jump to Broad Jump




4. Depth Jump to Tuck Jump


5. Depth Jump to Star Jump


6. Depth Jump to Pike Jump




7. Depth Jump to Straddle Jump


8. Depth Jump to Box Jump-up




9. Depth Jump to Barrier Jump


10. Depth Jump to Lateral Jump


11. Single Leg Depth Jump + above drills


12. Depth Jump to Continuous Jump from above


13. Depth Jump to Sprint


14. Depth Jump Lateral Jump & Sprint


15. Depth Jump to Power Skip


16. Depth Jump to Power Bound




17. Depth Jump to Single Leg Bound







Guidelines for Plyometric Exercise

fc = foot contacts

Season Beginner Intermediate Advanced Intensity
Off-Season 60 - 100 fc

100 - 150 fc
120 - 200
fc Low - Mod
Pre-Season 100 - 250 fc 150 - 300 fc
150 - 450
fc Mod - High
In-Season 60 - 150 fc

100 - 200 fc 120 - 250 High - Low
Post-Season Recovery Recovery Recovery Very Low

*Athletes should have approximately 36 - 48 hours in between sessions to facilitate
maximal recovery

*Increasing rest time between sets is necessary when quality of movement breaks
down


*Depth Jumps for athletes under 220 lbs. should range from 16 to 42 inches
*Depth Jumps for athletes over 220 lbs. should not exceed a height of 18 inches
*To prevent injuries, surfaces must possess adequate shock-absorbing properties
*Surfaces such as concrete, tile, and hardwood are not recommended because
they lack effective shock-absorbing ability



38
MACRO CYCLE SPEED TRAINING METHODS
*As a part of each athletes speed development it is critical that great attention is given to the
selected sprint technique drills (levels I-VII). These drills will serve as the basis for proper
enhancement and correction of mechanical errors.


Sprinting Methods: "The Start"

*When starting in a 3-point stance, the athlete's front foot should be a foot's length
away from the starting line. The back foot should be a half to whole foot's length
behind the front foot's heel. The feet should be about hip width apart.

*The opposite hand of the front foot should be down just behind the starting line and
the other arm should be cocked back ready to swing through at the start.

*In this position the athlete's front leg (strong side) should have a 90 degree angle and
the back leg (quick side) should be around 120 degrees.

*A glance from the side of the athlete should show that the hips are raised slightly
higher than the shoulders.

*The athlete must maintain a forward body lean and equal weight displacement on
both feet in the starting position for an efficient take off.

*In the starting position the athlete should lift the hips into the "get set position" and
inhale to about 80% of max consumption. Athlete must also maintain tension in legs
or constant pressure prior to taking off.
*In the first step of the start, the athlete should forcefully swing the cocked arm
through, step forward with the opposite leg and keep the breath held.

*When the athlete takes off, they should have a good amount of forward lean so that
they feel as if they were falling forward and trying to get their feet underneath their
hips.
*This phase of the race is referred to as the "acceleration phase" and to develop
maximum velocity an athlete should try to maintain this phase for up to 15-25 meters.
*Athletes who "pop-up" immediately need to be corrected because they are not
developing proper acceleration mechanics and may lose large amounts of time racing
in this manner.

*In the acceleration phase the athlete should focus the eyes downward and gradually
bring the head up as they accelerate through 15-25 meters.











39
MACRO CYCLE SPEED TRAINING METHODS


Sprinting Methods: "Race Modeling"

*For an athlete to compete in high level situations there must be a sound plan or technical
preparation for achievement. Therefore, when racing in short sprints (i.e.) the 20, 40 yard and
100 meters a coach must devise a plan for optimum performance if an athlete is to be
successful. Race Modeling is a formulated game plan for an athlete to utilize during a race and
should be repeated many times to ensure that it fits the athlete's skill level and promotes
improvement.
1. Athlete must establish a consistent starting position that is practiced the same way
each time they start and be able to replicate it without much thought during
competition.

2. Acceleration mechanics must be worked on by utilizing the following drills seen in
the latter portion of this training section. Ex. Resisted Running, Wall Runs, Towing
ect.

3. Once proper development in speed strength, flexibility and acceleration technique
is achieved, the athlete should then move on to specific breathing patterns for their
race.

20 yard Race Model


Start

Finish
-Exhale at
finish

^ ^ ^


10yds

20yds

-In-hale 80% max capacity and hold in "get set position"
-Hold to 10 yards then exhale, inhale and hold to finish (some athletes may hold breath to
finish)

40 yard Race Model

Start

Finish
^ ^ ^ ^

15yds

30yds

40yds

-In-hale 80% max capacity and hold in "get set position"
-Hold to 15 yards then exhale, inhale and hold to 30 yards repeat previous technique and hold
to finish


100 meter Race Model

Start

Finish
^ ^ ^ ^ ^ ^

^ ^

15m 30m 45m 60m 75m

90m 100m

-In-hale 80% max capacity and hold in "get set position"

-Hold to 15 yards then exhale, inhale and hold to 30 yards

-Repeat breathing pattern at: 45, 60, 75, 90 hold to finish then exhale





40
MACRO CYCLE SPEED TRAINING METHODS


Straight Line
Sprinting

*With the start of any speed training program it is critical that an athlete establish a solid
foundation prior to engaging in resisted, over speed, and plyometric training protocols. It is
suggested that athletes complete 4-6 weeks of straight line sprinting, sprint technique drills I-
VII and agility drills. Completing basic sprint training will allow an athlete to develop proper
strength in tendons, ligaments and control through enhanced intra-muscular coordination.
Thus, decreasing the risk of injury and increasing the likelihood an athlete will progress
properly without over training. It is suggested that athletes perform no more than 2 sprint
workouts per week in this phase.




Acceleration

*This type of sprinting method is done primarily to increase an athletes stride frequency or
turnover. When beginning this type of training it is important that each athlete learns how to
take-off from multiple starting positions with correct mechanics. (see "the start" above)


Resisted Running



Partner Face to Face



10-20yds 1

10-40yds 2



^

^

^


"A" gets resisted by "B" at shoulders
"A" gets released & sprints to
desired cone



*Athlete A starts in crouch position with athlete B resisting A's
shoulders


1. At the start "A" leans forward (45 degrees) and drives into "B" with arms &

knees driving forward


2. When athletes reach cone #1 "B" moves to side and lets "A" sprint to cone #2


Partner Face & Chase



10-20yds 1

10-40yds 2



^

^

^

"A" gets resisted by "B" at shoulders
"A" gets released & sprints to tag "B" on back before getting to
cone


*Athlete "A" starts in crouch position with athlete "B" resisting A's shoulders

1. Start is the same as the Face to Face drill


2. When athletes reach cone #1, "B" will push off slightly on "A".


3. "A" must try to catch "B" before reaching cone #2






41
MACRO CYCLE SPEED TRAINING METHODS


Resisted Running


Partner Face, Chase & Race




10-20yds

1 10-40yds 2

A & B
^

^

^

start "A" gets resisted by "B" at shoulders
"A" gets a push-off by "B" at
1st cone



*Athlete "A" starts in crouch position with athlete "B" resisting A's shoulders

1. Start is the same as the Face to Face drill


2. When athletes reach cone #1, "B" will slightly push off "A's"
shoulders


3. "A" & "B" will sprint down to cone #2 and back through cone #1



Harness Resisted Runs
*Athletes can get a great acceleration workout from utilizing simple equipment that is easily
accessible to them. Examples: athletes may use their own shirt, sweat pants, towel, rope, or
strap for a harness that is used to resist another athletes forward momentum while sprinting

10-20yds

10-40yds

A & B ^

^

^

start


*Athlete "A" starts in various positions - athlete "B" resists using a harness around "A's" waist

1. Athlete "A" starts on command with "B" providing a considerable amount of
resistance

2. "A" should focus on staying low and falling forward with arms and knees driving
quickly

3. Athletes that are being resisted should not try to power through the resistance
but rather be smooth and quick through the resistance

4. The forward movement speed in the resisted zone is to be slow, focusing on as
many foot contacts as possible. A cue for this drill is to get as many foot touches as
possible between the two cones

5. In this drill series an athlete can be resisted laterally or shuffling in the resisted
zone

6. Another variation of this drill can be done by being resisted backpedaling


Towing
*Towing can be done by using a sled or parachute for added resistance. Various methods can
be implemented when using towing apparatuses to enhance acceleration. 1st athletes can
utilize a light resistance which allows them to work at near sport specific velocities. 2nd
athletes can use a heavily weighted sled or larger parachute that develops speed strength. For
maximal development of accelerative properties athletes should utilize both methods within
the weekly conditioning plan.

Technical Keys:


1. Towing is generally done over short distances ranging from 10-
50yds.


2. Athletes should start in sport specific positions they are in on the playing field.

3. When performing towing drills quick forward & backward arm swing at 90
degrees along with explosive knee drive in which the athlete is leaning forward at
45-65 degrees.


42
MACRO CYCLE SPEED TRAINING METHODS


Overspeed
Running
*Over speed training requires that an athlete has a substantial amount of leg strength &
flexibility prior to engaging in this method of training. Athletes that don't have adequate
strength & flexibility may be prone to injury in hamstring, quad, & hip musculature. It is
suggested that athletes start with the easiest method of Over speed training which would be
considered the Downhill Sprint. When athletes have reached a competent level of proficiency
in this drill they could progress to more intensive training with bungees & speed assisters.

Downhill Sprinting

start




5 degree slop =
Optimal


finish

Technical Keys:


1. Athletes should feel relaxed not straining as they perform an over speed run

2. Ground contact with foot should be directly under the hip not extended and
reaching

3. Proper arm action should be maintained & no noticeable slowing down during rep

4. Athletes should increase their 40yd time by at least .2 sec. in a 100% rep

5. Full recovery should be given when performing these runs


6. The steeper the slope over 5 degrees = slower time / breakdown of mechanics

Bungee Cord Runs



12-15yds 3-5yds ^ 20-40yds

^

A

B

finish
start

^

^


1. Athlete "B" should start in various positions (crouch, 3pt.
4pt.)


2. Athlete "A" can start in a crouch or 3pt.


3. "B" should sprint as fast as possible maintaining good forward lean driving knees

& pumping arms forcefully. This should look similar to a resisted harness run.

4. When "B" reaches the first set of cones (3-5yds) "A" will take off and sprint at
100% through the last set of cones.

5. It is important that when "B" reaches the last set of cones or when he/she feels
the tension on the cord dissipate they sprint on a sharp angle so that tension is
maintained

Pulley Runs



40-50yds
Cord attaches to post
40-
50yds

A

B

start

finish

1. Athlete "B" should start in various positions (crouch, 3pt.
4pt.)


2. Athlete "A" can start in a crouch


3. "B" should start gradually not trying to accelerate at 100%. "B" should sprint at
70-85% max

4. "A" starts when "B" starts so there is constant tension on the
cord


5. "A" should maintain proper technique & max speed for approximately 60-80yds


43
MACRO CYCLE AGILITY TRAINING
*Agility is the ability to rapidly change directions without the loss of speed, balance or body
control. Training methods for developing specific agility as it pertains to an athletes sport
must encompass similar patterns of movement that an athlete will mimic with-in a given play,
approach, or response to another competitor. A progressive implementation of agility training
should go from general to specific to maximize performance results. General agility patterns
should include pre-determined courses that challenge an athletes awareness, body control and
accelerative ability. Specific drills should include patterns that are Not pre-determined so an
athlete is forced to react to change of direction that they would encounter in a competitive
situation.

General Agility
Patterns


Pro-Agility



^ 5yds

^ 5yds ^

start /
finish


*Athlete starts in various positions (3pt., 4pt., ready position)


*Two athletes should compete across from each other


*Start by going toward right or left cone (5yds)


*Quickly turn facing cone sprint (10yds) to other cone


*Turn facing cone and sprint (5yds) through middle cone


4-Corners



2

1



^

10yds

^






10yds






^


^


3

4 start / finish

*Athlete starts in various positions (3pt., 4pt., ready position)


*Once athlete gets to 1st cone the next athlete goes


*Patterns for drill may vary


1. Back pedal to #1, shuffle to #2, sprint to #3, carioca to #4


2. Sprint to #1 (turn facing cone), carioca to #2, back pedal to #3, shuffle to #4

3. Sprint through all cones (sharp change of direction at each cone)

4. Shuffle/carioca to #1, sprint to #2, shuffle/carioca to #3, sprint to #4


44
MACRO CYCLE AGILITY TRAINING


General Agility
Patterns



Nebraska Agility


start ^

5-
10yds

1 ^


2 ^ 5yds
3
^ finish





*Athlete starts in various positions (3pt., 4pt., ready position)


1. Sprint to #1, accelerate around cone in the direction of #2 cone


2. Sprint to back side of #2, (go around the cone) then back peddle through
#3


L - Agility

start

finish ^

5-10yds

1 ^





5yds

*Athlete starts in various positions (3pt., 4pt., ready position)

1. Sprint to #1, accelerate around cone towards #2

2. Sprint to back side of #2, (go around the cone)

3. Accelerate around #2 towards #1 cone

2 ^

4. Sprint to right side of #1 cone then accelerate left through finish


45






X -
Box



3

1 finish


^

5yds

^




5yds




^


^


2

4 start

*Athlete starts in various positions (3pt., 4pt., ready position)

1. Sprint to #1, touch cone, quickly turn and sprint diagonally towards #2

2. Touch #2, then sprint to #3, quickly turning and sprinting diagonally towards #4
3. Touch #4, then sprint through #1











46
MACRO CYCLE AGILITY TRAINING


General Agility
Patterns





5-Corners


2

1


^

10yds

^






^


10yds






^


^


3

4 start / finish


*Athlete starts in various positions (3pt., 4pt., ready position)


1. Sprint to #1, (going around cone) accelerate to middle cone


2. Go around middle cone and sprint to #2, then towards #3, back to middle

3. Turn diagonally and sprint through finish







47


Off - Set Weave



^
2

10yds

^ 4


^
6



10yds





^ 1

^
3

5
^

7
^
start


finish

*Athlete starts in various positions (3pt., 4pt., ready position)


1. Sprint to #1, shuffle to #2, (repeat the following patterns to finish)

2. Shuffle to #1, sprint to #2


3. Sprint to #1, carioca to #2


4. Carioca to #1, sprint to #2


5. Sprint to #1, back pedal to #2


6. Back pedal to #1, sprint to #2






48
MACRO CYCLE AGILITY TRAINING


General Agility
Patterns



T - Agility


3

1

10yds

2


^

^

^





10
yds







finish
^
start


*Athlete starts in various positions (3pt., 4pt., ready position)


1. Sprint to #1, shuffle to #2 or #3 cone


2. Sprint back to #1


3. Turn and back peddle through finish



Fast Foot - Agility


2yds

1 2 3 4 5 6 7 8

^ ^ ^ ^

^

^

^ ^

^ ^
start

finish

*Athlete starts in various positions (3pt., 4pt., ready position)


1. Sprint to right or left of #1 cone


2. Complete a circle around the cone


3. Accelerate to the same side of the next cone


4. Athlete should continue same pattern for entire length of course

5. Athlete can also alternate sides each cone



49


Ladders

5-
10yds
1

2

3

4

^

^ ^ ^ ^
start/finish


*Athlete starts in various positions (3pt., 4pt., ready position)


1. Athlete can sprint, shuffle, carioca to #1 cone then back to starting cone

2. Repeat until athlete finishes working through all cones.


3. Use a variety of movement patterns: sprint to #1, back pedal to starting
cone

Shuffle to #1, sprint back to start. Sprint to #1, Vertical Jump at cone &
carioca back







50
MACRO CYCLE AGILITY TRAINING

Specific Agility
Patterns



Tennis Ball Reaction
Drill





athlete A


*Throw ball with-in


10yd diameter





coach *athlete B collects balls


*Athlete starts in ready position (facing coach or away)


1. Athlete stands 5-10yds away from coach


2. Coach bounces ball off ground in pre-determined spot


3. Athlete must react to ball and catch it in one bounce


4. Coach throws another ball when athlete reaches 1st ball


5. Athlete should toss ball back to another athlete who gathers the balls

and places them into a bucket


6. Use time limit 10-45sec. Or 3-15 balls or until athlete fails to secure

the ball


4-Cone Reaction Drill


10yds



^

^




athlete


10yds





^

^


coach - throws ball toward athlete at last cone

*Athlete starts in ready position (facing coach)


1. Athlete stands in the center of the 10x10yd box


2. Coach will indicate by pointing with ball to cone the athlete should sprint
to

3. Athlete should use specific defensive technique for dropping into
coverage

4. Coach can start with directing athlete to 3 cones, 4, 5, 6 etc. or timed
method

5. Above is an example of a 5 cone rep that is done in random order


51
















52


Crusaders,
Welcome to the Crusader Family. We are glad that you have
chosen us to continue your academic and athletic career. Now is an
important time in your developmental stage as an athlete. Below are
some of the areas of conditioning that we test out in here at EU.
Please make two separate attempts at each drill and record your
results. The 300 yard shuttle is our true conditioning test. It is
complied of 2 rotations of 6 round trips of 25 yards making the total
distance 300 yards in length. You will be required to complete this
upon enter fall camp. The times in which each group must make are
as followed: Big guys 68 Medium 64 Skill 62. Make sure to run full
speed a couple of extra steps on each of the run test to make sure
not to limit yourself. Dont take these tests lightly and make sure to
properly stretch before and after your testing day. Hard work pays
out make sure to give maximum effort. If you have any questions feel
free to contact me at the number below. You can either mail your
maxes back to me or email at the address below. Good luck and
work hard.
40 YARD DASH ______________ ________________

PRO AGILITY ______________ _________________

300 YARD SHUTTLE ______________ _______________

VERTICAL JUMP ______________ ______________

STANDING BROAD JUMP ____________ ____________


53

EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3
ANAEROBIC THRESHOLD MIXED CONDITIONING BUILD WEEK #: 1 (5/6-5/10)


TUESDAY 5/7 SPEED ENDURANCE / ACCELERATION / PLYOMETRIC
DYNAMIC WARM-UP: Jog 800 meters + Dynamic A

SPRINT DRILLING: Speed Trainer + jog back rest
SPRINTING: 10x60yds - Jog back rest b/w reps
SPEED ENDURANCE: 300 yd shuttle (25yds 6 round trips) 2x 5min. rest b/w sets
ACCELERATION: Resisted Running: Resist w/ Harness 10yds Sprint 20yds 5x
PLYOMETRICS: Ankle Hops, Side to side Hops, Tuck J., Box J. 2x10ea.
30sec. Rest b/w each Power Skips, Speed Bounds, Power Bounds 2x30yds

POST WORKOUT: Cool down 800m + Hurdle Mobility 1x6 hurdles + Static Stretching
THURSDAY 5/9 SPEED ENDURANCE / ACCELERATION / PLYOMETRIC
DYNAMIC WARM-UP: Jog 800 meters + Dynamic D

SPRINT DRILLING: Level-I + Sprint 10yds after each drill
SPRINTING: 6x 50yds - Rest 45sec. b/w reps
SPEED ENDURANCE: 300 yd shuttle (25yds 6 round trips) 2x 5min. rest b/w sets
ACCELERATION: Resisted Running: Face & Chase 15yds / sprint 30yds 5x jog back rest b/w
AGILITY: Pro-agility, 3 set 3 Cone Drill, Nebraska 3xea way - 1min. Rest b/w stations

POST WORKOUT: Cool down 800m + Hurdle Mobility 1x6 hurdles + Static Stretching
5 yds
5
y
d
s
INSIDE CIRCLES 3 WAY SPRINT SPRINT BACKPEDAL
5 yds
5
y
d
s
5 yds
5
y
d
s
3 CONE DRILLS

54
EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3
ANAEROBIC THRESHOLD MIXED CONDITIONING BUILD WEEK #: 2 (5/13-5/17)




TUESDAY 5/14 SPEED ENDURANCE / ACCELERATION / PLYOMETRIC
DYNAMIC WARM-UP: 800 meter progressive run + Dynamic C

SPRINT DRILLING: Level-III + Jog back rest b/w
SPRINTING: 3x40yds rest 2min. 3x50yds rest 2min. 3x60yds - Jog back rest b/w reps
SPEED ENDURANCE: 3x100yds + jog back rest 3x150yds + jog back rest
ACCELERATION: Light Towing: Sled, Weighted Tire or object 5x 30yds - 90sec rest b/w reps
PLYOMETRICS: Horizontal Ankle Hops, Side to side Hops over barrier, Squat to Tuck J.
45sec. Rest b/w each Lateral Box J. 2x10ea. SL Run, Combo Bound LLR, RRL 2x30yds

POST WORKOUT: Cool down 800m + Hurdle Mobility 1x6 hurdles + Static Stretching
THURSDAY 5/16 SPEED ENDURANCE / ACCELERATION / PLYOMETRIC
DYNAMIC WARM-UP: 800 meter progressive run + Dynamic B

SPRINT DRILLING: Speed ladder + Sprint 20yds after each drill
SPRINTING: : 3x200yds w/ 2min rest b/w - jog 1 lap 3x200yds w/ 2min rest b/w
SPEED ENDURANCE: 25 yard ladders 2x w/ 1min rest b/w
ACCELERATION: Face, Chase & Race 10yds / sprint 20yds down & back 5x jog back rest b/w
AGILITY: 5-corners drill, L- agility, X-Box 4xea way - 1min. Rest b/w stations

POST WORKOUT: Cool down 800m + Hurdle Mobility 1x8 hurdles + Static Stretching
5 yds
5
y
d
s
5 CORNERS DRILL X-BOX DRILL L - AGILITY
5 yds
5
y
d
s
5 yds
10
y
d
s
CONE DRILLS

55
EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3
ANAEROBIC THRESHOLD MIXED CONDITIONING BUILD WEEK #: 3 (5/20-5/24)









TUESDAY 5/21 SPEED ENDURANCE / ACCELERATION / PLYOMETRIC
DYNAMIC WARM-UP: 400 meter progressive run + Dynamic C

SPRINT DRILLING: Speed Trainer + jog back rest
SPRINTING: 10x60yds - Jog back rest b/w reps
SPEED ENDURANCE: 300 yd shuttle (25yds 6 round trips) 2x 5min. rest b/w sets
ACCELERATION: Med Ball throw & sprint (BLF x3, Rocket x3x, OHB x3) - Jog back rest b/w reps
PLYOMETRICS: Diagonal Ankle Hops, Tuck J to Broad J. Alt. Lateral Box J. 2x15ea.
45sec. Rest b/w each Power Skips, Speed Bounds, Power Bounds 2x30yds

POST WORKOUT: Cool down 800m + Hurdle Mobility 1x6 hurdles + Static Stretching
THURSDAY 5/23 SPEED ENDURANCE / ACCELERATION / PLYOMETRIC
DYNAMIC WARM-UP: Jog 800 meters + Dynamic F

SPRINT DRILLING: Level VII + Sprint 15yds after each drill
SPRINTING: : Multi-Positional Starts 10x30yds - Jog back rest b/w reps
SPEED ENDURANCE: 5x80yds w/ 1min. Rest b/w
ACCELERATION: Resisted Running: Face & Chase 15yds / sprint 30yds 5x jog back rest b/w
AGILITY: Ladders 2x40yds, Pro-Agility, 4-Corners 4xea - 1min. Rest b/w stations

POST WORKOUT: Cool down 800m + Hurdle Mobility 1x8 hurdles + Static Stretching
5 yds
5
y
d
s
4 CORNERS DRILL PRO- AGILITY
5 yds
5yds
CONE DRILLS

56
EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3
ANAEROBIC THRESHOLD MIXED CONDITIONING BUILD WEEK #: 4 (5/27-5/31)




TUESDAY 5/28 SPEED ENDURANCE / ACCELERATION / PLYOMETRIC
DYNAMIC WARM-UP: Jog 800 meters + Dynamic A

SPRINT DRILLING: Level-III + Sprint after each drill 10yds
SPRINTING: 8x100yds - Jog back rest b/w reps
SPEED ENDURANCE: 2x300yd w/ 1-lap jog b/w reps
ACCELERATION: Resisted Running: Resist w/ Harness 15yds Sprint 30yds 8x - 45sec. rest b/w reps
PLYOMETRICS: Ankle Hops up stairs, SL Ankle Hops up stairs, Diagonal up stairs 3x20ea.
45sec. Rest b/w each Broad J., Skater Bounds, SL Bounds 2x30yds ea.

POST WORKOUT: Cool down 800m + Hurdle Mobility 1x6 hurdles + Static Stretching
THURSDAY 5/30 SPEED ENDURANCE / ACCELERATION / PLYOMETRIC
DYNAMIC WARM-UP: Jog 800 meters + Dynamic D

SPRINT DRILLING: Level-I + Sprint 10yds after each drill
SPRINTING: 3x40yds w/ jog back rest 3x50yds w/ 30sec. Rest 3x60yds w/ 45sec.
SPEED ENDURANCE: 300 yd shuttle (25yds 6 round trips) 2x 5min. rest b/w sets
ACCELERATION: Resisted Running: Face to Face resist 15yds / sprint 30yds 5x jog back rest b/w
AGILITY: Pro-agility, 4-Cone Circles, Tight 8 4xea way - 1min. Rest b/w stations

POST WORKOUT: Cool down 800m + Hurdle Mobility 1x8 hurdles + Static Stretching
4 CONE DRILL TIGHT 8 DRILL
10
y
d
s
CONE DRILLS
PRO AGILITY
5 yds
5yds

57
EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3
ANAEROBIC THRESHOLD MIXED CONDITIONING BUILD WEEK #: 5 (6/3-6/7)




TUESDAY 6/4 SPEED ENDURANCE / ACCELERATION / PLYOMETRIC
DYNAMIC WARM-UP: Jog 800 meters + Dynamic A

SPRINT DRILLING: Speed Trainer + jog back rest
SPRINTING: 8x40yds - Jog back rest b/w reps
SPEED ENDURANCE: 3x400yds jog 1-lap b/w reps + 2min. Rest
ACCELERATION: Resisted Running: Resist w/ Harness 10yds Sprint 20yds 5x - Jog back rest b/w reps
PLYOMETRICS: Ankle Hops, Side to side Hops, Tuck J. Box J. 3x10ea.
30sec. Rest b/w each Power Skips, Speed Bounds, Power Bounds 3x30yds

POST WORKOUT: Cool down 800m + Hurdle Mobility 1x6 hurdles + Static Stretching
THURSDAY 6/6 SPEED ENDURANCE / ACCELERATION / PLYOMETRIC
DYNAMIC WARM-UP: Jog 800 meters + Dynamic B

SPRINT DRILLING: Level-IV + Jog back after each drill
SPRINTING: 6x50yds - Rest 45sec. b/w reps
SPEED ENDURANCE: 300 yd shuttle (25yds 6 round trips) 2x 5min. rest b/w sets
ACCELERATION: Position Specific: WR/RB/TE-Routes ; QB-Drops and Throws ; OL Set & Pulls
DL-Hoops & Get-offs ; LB-Drops & Biltzes ; DB-Drops & Breaks
AGILITY: 6-Cone Off Set Weave & Sprint, Nebraska, X-Box 3xea way - 1min. Rest b/w stations

POST WORKOUT: Cool down 800m + Hurdle Mobility 1x8 hurdles + Static Stretching
X BOX DRILL
5 yds
CONE DRILLS
NEBRASKA
5 yds
B
a
c
k
p
e
d
a
l
5
y
d
s

58
EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3
ANAEROBIC THRESHOLD MIXED CONDITIONING BUILD WEEK #: 6 (6/10-6/14)


















TUESDAY 6/11 SPEED ENDURANCE / ACCELERATION / PLYOMETRIC
DYNAMIC WARM-UP: 800 meter progressive run + Dynamic C

SPRINT DRILLING: Level-III + Jog back rest b/w
SPRINTING: 4x40yds rest 2min. 4x50yds rest 2min. 4x60yds - Jog back rest b/w reps
SPEED ENDURANCE: 5x100yds + jog back rest 5x150yds + jog back rest
ACCELERATION: Light Towing: Sled, Weighted Tire or object 5x40yds - 90sec rest b/w reps
PLYOMETRICS: Horizontal Ankle Hops, Side to side Hops over barrier, Squat to Tuck J.
45sec. Rest b/w each Lateral Box J. 3x10ea. SL Run, Combo Bound LLR, RRL 3x30yds

POST WORKOUT: Cool down 800m + Hurdle Mobility 1x6 hurdles + Static Stretching
THURSDAY 6/13 SPEED ENDURANCE / ACCELERATION / PLYOMETRIC
DYNAMIC WARM-UP: Jog 800 meters + Dynamic F

SPRINT DRILLING: Speed ladder + Sprint 20yds after each drill
SPRINTING: 3x200yds w/ 2min rest b/w - jog 1 lap 3x200yds w/ 2min rest b/w
SPEED ENDURANCE: 25 yard ladders 3x w/ 1min rest b/w
ACCELERATION: Face, Chase & Race 10yds / sprint 20yds down & back 6x jog back rest b/w
AGILITY: 5-cone drill, L- agility, T - Drill 5xea way - 1min. Rest b/w stations

POST WORKOUT: Cool down 800m + Hurdle Mobility 1x8 hurdles + Static Stretching
5 - CONE DRILL
CONE DRILLS
T - DRILL
5 yds
10
yds
5
y
d
s
10 yds
L - AGILITY
5 yds
10
y
d
s

59
EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3
ANAEROBIC THRESHOLD MIXED CONDITIONING BUILD WEEK #: 7 (6/17-6/21)











TUESDAY 6/18 SPEED ENDURANCE / ACCELERATION / PLYOMETRIC
DYNAMIC WARM-UP: 400 meter progressive run + Dynamic C

SPRINT DRILLING: Speed Trainer + jog back rest
SPRINTING: 8x40yds - Jog back rest b/w reps
SPEED ENDURANCE: 300 yd shuttle (25yds 6 round trips) 2x 5min. rest b/w sets
ACCELERATION: Med Ball throw & sprint (BLF x5, Rocket x5x, OHB x5) - Jog back rest b/w reps
PLYOMETRICS: Diagonal Ankle Hops, Tuck J to Broad J. Alt. Lateral Box J. 2x15ea.
45sec. Rest b/w each Power Skips, Speed Bounds, Power Bounds 2x30yds

POST WORKOUT: Cool down 800m + Hurdle Mobility 1x6 hurdles + Static Stretching
THURSDAY 6/20 SPEED ENDURANCE / ACCELERATION / PLYOMETRIC
DYNAMIC WARM-UP: Jog 800 meters + Dynamic E

SPRINT DRILLING: Level VII + Sprint 15yds after each drill
SPRINTING: Multi-Positional Starts 10x40yds - Jog back rest b/w reps
SPEED ENDURANCE: 5x40yds w/ 1min. Rest b/w - 2min rest b/w sets 5x30yds w/ 45sec. Rest b/w
ACCELERATION: Resisted Running: Face & Chase 15yds / sprint 30yds 5x jog back rest b/w
AGILITY: Ladders 3x40yds w/ 45sec. Rest b/w , Pro-Agility, 4-Corners 4xea - 1min. Rest b/w stations

POST WORKOUT: Cool down 800m + Hurdle Mobility 1x8 hurdles + Static Stretching
10 yds
10
yd
s
PRO- AGILITY

5 yds
5yds
CONE DRILLS
4 - CONE


60
EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3
ANAEROBIC THRESHOLD MIXED CONDITIONING BUILD WEEK #: 8 (6/24-6/28)











TUESDAY 6/25 SPEED ENDURANCE / ACCELERATION / PLYOMETRIC
DYNAMIC WARM-UP: Jog 800 meters + Dynamic A

SPRINT DRILLING: Level-III + Sprint after each drill 10yds
SPRINTING: 5x100yds - Jog back rest b/w reps
SPEED ENDURANCE: 2x300yd w/ 1-lap jog b/w reps
ACCELERATION: Resisted Running: Resist w/ Harness 15yds Sprint 30yds 5x - 45sec. rest b/w reps
PLYOMETRICS: Ankle Hops up stairs, SL Ankle Hops up stairs, Diagonal up stairs 3x20ea.
45sec. Rest b/w each Broad J., Skater Bounds, SL Bounds 2x30yds ea.

POST WORKOUT: Cool down 800m + Hurdle Mobility 1x6 hurdles + Static Stretching
THURSDAY 6/27 SPEED ENDURANCE / ACCELERATION / PLYOMETRIC
DYNAMIC WARM-UP: Jog 800 meters + Dynamic D

SPRINT DRILLING: Level-I + Sprint 10yds after each drill
SPRINTING: 2x40yds w/ jog back rest 2x50yds w/ 30sec. Rest 2x60yds w/ 45sec.
SPEED ENDURANCE: 300 yd shuttle (25yds 6 round trips) 2x 5min. rest b/w sets
ACCELERATION: Resisted Running: Face to Face resist 15yds / sprint 30yds 3x jog back rest b/w
AGILITY: 3 Set 3 - Cone, 5-Corners, Nebraska 2xea way - 1min. Rest b/w stations

POST WORKOUT: Cool down 800m + Hurdle Mobility 1x8 hurdles + Static Stretching
10 yds
10
yd
s
3 CONE 1

5 yds
5yds
CONE DRILLS
5 - CORNERS

B
A
C
K
P
E
D
A
L

SHUFFLE
3 CONE 2

5yds
S
P
R
I
N
G

T
H
E
N

B
A
C
K
P
E
D
A
L


SPRINT THEN
BACKPEDAL

3 CONE 3

5 yds
5yds
NEBRASKA

5 yds
2 yds
S
P
R
I
N
T

T
H
E
N

B
A
C
K
P
E
D
A
L

T
H
E

N

S
P
R
I
N
T

T
H
O
R
O
U
G
H

*START AT 1
ST
CONE
SPRINT AROUND 2
ND

CONE THEN BACK

*THEN SPRINT
THROUGH 2
ND
CONE
TO AROUND 3
RD

CONE AND BACK TO
THE 1
ST


*THEN SPRINT
AROUND ALL CONE
BACK TO THE 1
ST

CONE TO FINISH

61
EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3
ANAEROBIC THRESHOLD MIXED CONDITIONING BUILD WEEK #: 9 (7/8-7/12)











TUESDAY 7/9 SPEED ENDURANCE / ACCELERATION / PLYOMETRIC
DYNAMIC WARM-UP: Jog 800 meters + Dynamic B

SPRINT DRILLING: Level-II + Jog back rest
SPRINTING: 4x60yds - Jog back rest b/w reps
SPEED ENDURANCE: 300 yd shuttle (25yds 6 round trips) 3x 5min. rest b/w sets - Jog 1-lap b/w reps
ACCELERATION: Resisted Running: Resist w/ Harness 10yds Sprint 20yds 5x - Jog back rest b/w reps
PLYOMETRICS: Ankle Hops, Side to side Hops, Tuck J. Box J. 3x8ea.
30sec. Rest b/w each Power Skips, Speed Bounds, Power Bounds 3x20yds ea.

POST WORKOUT: Cool down 800m + Hurdle Mobility 1x6 hurdles + Static Stretching
THURSDAY 7/11 SPEED ENDURANCE / ACCELERATION / PLYOMETRIC
DYNAMIC WARM-UP: Jog 800 meters + Dynamic E

SPRINT DRILLING: Level-IV + Jog back after each drill
SPRINTING: 12x30yds - Rest 45sec. b/w reps
SPEED ENDURANCE: 2x150yds 45sec. Rest b/w 3x200yds 2min. Rest b/w - 3min. b/w each set
ACCELERATION: Resisted Running: Face & Chase 15yds / sprint 30yds 5x jog back rest b/w
AGILITY: Ladders 3x25yds w/ 45sec. Rest b/w , Pro-Agility, Fast Foot 4xea - 1min. Rest b/w stations

POST WORKOUT: Cool down 800m + Hurdle Mobility 1x8 hurdles + Static Stretching
10
yds
PRO- AGILITY

5 yds
5yds
CONE DRILLS
8 CONE FAST FOOT

1.5
yds
EA.

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EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3
ANAEROBIC THRESHOLD MIXED CONDITIONING BUILD WEEK #: 10 (7/15-7/19)



























TUESDAY 7/16 SPEED ENDURANCE / ACCELERATION / PLYOMETRIC
DYNAMIC WARM-UP: 800 meter progressive run + Dynamic A

SPRINT DRILLING: Level-IV + Sprint every other drill
SPRINTING: 3x40yds rest 2min. 3x50yds rest 2min. 3x60yds - Jog back rest b/w reps
SPEED ENDURANCE: 2x100yds + jog back rest 2x150yds + jog back rest
ACCELERATION: Light Towing: Sled, Weighted Tire or object 8x20yds - 90sec rest b/w reps
PLYOMETRICS: Horizontal Ankle Hops, Side to side Hops over barrier, Squat to Tuck J.
45sec. Rest b/w each Lateral Box J. 3x10ea. SL Run, Combo Bound LLR, RRL 3x30yds

POST WORKOUT: Cool down 800m + Hurdle Mobility 1x6 hurdles + Static Stretching
THURSDAY 7/18 SPEED ENDURANCE / ACCELERATION / PLYOMETRIC
DYNAMIC WARM-UP: Jog 800 meters + Dynamic B

SPRINT DRILLING: Speed ladder + Sprint 20yds after each drill
SPRINTING: 2x200yds w/ 2min rest b/w - jog 1 lap 2x200yds w/ 2min rest b/w
SPEED ENDURANCE: 30 yard ladders 2x w/ 1min rest b/w
ACCELERATION: Face, Chase & Race 10yds / sprint 20yds down & back 5x jog back rest b/w
AGILITY: Position Specific: WR/RB/TE-Routes ; QB-Drops and Throws ; OL Set & Pulls
DL-Hoops & Get-offs ; LB-Drops & Biltzes ; DB-Drops & Breaks

POST WORKOUT: Cool down 800m + Hurdle Mobility 1x8 hurdles + Static Stretching
"Do not go where the path may lead,
go instead where there is no path and
leave a trail." - Ralph Waldo

63
EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3
ANAEROBIC THRESHOLD MIXED CONDITIONING BUILD WEEK #: 11 (7/22-7/26)











TUESDAY 7/23 SPEED ENDURANCE / ACCELERATION / PLYOMETRIC
DYNAMIC WARM-UP: 400 meter progressive run + Dynamic A

SPRINT DRILLING: Speed Trainer + jog back rest
SPRINTING: 10x40yds - Jog back rest b/w reps
SPEED ENDURANCE: 300 yd shuttle (25yds 6 round trips) 2x 5min. rest b/w sets
ACCELERATION: Med Ball throw & sprint (BLF x3, Rocket x3x, OHB x3) - Jog back rest b/w reps
PLYOMETRICS: Diagonal Ankle Hops, Tuck J to Broad J. Alt. Lateral Box J. 2x15ea.
45sec. Rest b/w each Power Skips, Speed Bounds, Power Bounds 2x30yds

POST WORKOUT: Cool down 800m + Hurdle Mobility 1x6 hurdles + Static Stretching
THURSDAY 7/25 SPEED ENDURANCE / ACCELERATION / PLYOMETRIC
DYNAMIC WARM-UP: Jog 800 meters + Dynamic F

SPRINT DRILLING: Level VII + Sprint 15yds after each drill
SPRINTING: Multi-Positional Starts 10x30yds - Jog back rest b/w reps
SPEED ENDURANCE: 3x80yds w/ 45sec rest b/w - 2min rest b/w sets 3x40yds w/ jog back rest b/w
ACCELERATION: Face, Chase & Race 15yds / sprint 30yds down & back 5x jog back rest b/w
AGILITY: Ladders 2x40yds, Pro-Agility, 4-Corners, 6-Cone Weave 3xea - 1min. Rest b/w stations


POST WORKOUT: Cool down 800m + Hurdle Mobility 1x8 hurdles + Static Stretching
5 - CONE DRILL
CONE DRILLS
PRO AGILITY
5 yds
SPRINT & BACKPEDAL
10 yds
5 yds
6 CONE WEAVE

64

EU CRUSADERS FOOTBALL WORKOUT- SUMMER 2013 - PHASE 3
ANAEROBIC THRESHOLD MIXED CONDITIONING BUILD WEEK #: 12 (7/29-8/2)


TUESDAY 7/30 SPEED ENDURANCE / ACCELERATION / PLYOMETRIC
DYNAMIC WARM-UP: 800 meter progressive run + Dynamic C

SPRINT DRILLING: Level-III + Sprint after each drill 10yds
SPRINTING: 5x100yds - Jog back rest b/w reps
SPEED ENDURANCE: 2x300yd w/ 1-lap jog b/w reps
ACCELERATION: Resisted Running: Resist w/ Harness 15yds Sprint 30yds 8x - 45sec. rest b/w reps
PLYOMETRICS: Ankle Hops up stairs, SL Ankle Hops up stairs, Diagonal up stairs 2x20ea.
45sec. Rest b/w each Broad J., Skater Bounds, SL Bounds 2x30yds ea.

POST WORKOUT: Cool down 800m + Hurdle Mobility 1x6 hurdles + Static Stretching
THURSDAY 8/1 SPEED ENDURANCE / ACCELERATION / PLYOMETRIC
DYNAMIC WARM-UP: Jog 800 meters + Dynamic D

SPRINT DRILLING: Level-I + Sprint 10yds after each drill
SPRINTING: 2x40yds w/ jog back rest 2x50yds w/ 30sec. Rest 2x60yds w/ 45sec
SPEED ENDURANCE: 300 yd shuttle (25yds 6 round trips) 3x 5min. rest b/w sets - Jog 1-lap b/w sets
ACCELERATION: Resisted Running: Face to Face resist 15yds / sprint 30yds 5x jog back rest b/w
AGILITY: Position Specific: WR/RB/TE-Routes ; QB-Drops and Throws ; OL Set & Pulls
DL-Hoops & Get-offs ; LB-Drops & Biltzes ; DB-Drops & Breaks

POST WORKOUT: Cool down 800m + Hurdle Mobility 1x8 hurdles + Static Stretching
If you train hard, you'll not only be
hard, but you'll be hard to beat. -
Herschel Walker