Bimidji State Football SUMMER PROGRAM 2011

The summer program consists of 12 weeks starting on May 9th, and ending July 29th.
We will work
with a four day a week split cycle, with upper body lifts being done on Mondays and Thursdays, and
lower body lifts done on Tuesdays and Fridays. Wednesdays and the weekends will be our rest
time. At the beginning of each weeks lifting schedule there are directions for which warm-ups need
to be completed, and the rest times used between sets. All new players coming in will receive a
video explaining lifts that they may not be familiar with.
We need to have a 1RM max for bench, cleans, and squats. All returnees can use their
percentages from the end of spring lifting to start their summer programs. For those of you
newcomers who know your Maxs for bench, cleans, and squats be sure that each max is performed
with proper form. Refer to your strength DVD if necessary. If you use max numbers that were
obtained with improper form your percentages for the entire workout regimen will be flawed and
you will be forced to continue to use the improper form that you are accustomed to. Those who
dont know their Maxs can estimate and adjust with more or less weight accordingly. The clean max
should be used to calculate %s for hang cleans, and high pulls. Be sure you can complete sets using
great form and technique before you adjust your Maxs. You should start adjusting your Maxs after
week 4, during our hypertrophy phase. Weeks 1-5 are a hypertrophy phase, which means we are
trying to build up muscle size/strength. Week 6 is a transition phase, leading into weeks 7 through
12 which is our strength phase. This is the time in our program when the weights will be increased
and the sets and reps will be decreased. We are trying to achieve great strength gains during this
phase, in preparation for preseason testing and the football season.
You must remember to email me your Maxs for bench, clean, squat, as well as your beaver run
times after weeks 5, 7, and 9. Please be responsible enough to email me these numbers on time, if
not you will be subject to some extra conditioning when you get here for camp.
Notice that bands and chains are used on the dynamic lifting days. If you do not have
access to bands/chains simply increase your working percentage by 10% and perform the lift as
specified. Lastly perform every lift listed as specified unless you do not have the proper equipment
to do so. If you have questions on any of the exercises after you have referenced the strength DVD
please contact us. Also if a percentage is not listed on any lift assume that you should select a
weight in which you will fail at the specified reps. Do not attempt to save yourself in the sense of
muscular fatigue for any proceeding exercise. Once you have completed the workout you should be
very diligent in making sure that you consume at least a 200-300 calorie snack compromising
approximately 75% carbohydrates and 25% protein. For more on nutrition and supplementation
refer to the back of this manual
This program will be a staple to your development leading into fall camp. We are
depending on you to be in the best shape as possible come August 4 th. We look forward to seeing
the results from all of the hard work you will be putting into this collegiate level workout regimen.
For any possible questions contact Coach Gordie Haug.
GO BEAVERS!!!!!!
ghaug@bemidjistate.edu
(o) 218.755.3770
(c) 218.280.9216
This program was developed to prepare you physically and

mentally for the intense battles on a college football field.
This manual will assist you in becoming successful on the
field only if you put in the work ethic, desire, determination,
and hours of labor. It is your responsibility to prepare and
give 100% in all factors of this program to help our team
become successful. To benefit completely you must follow
the guidelines and put in the time with explosive weight
training, conditioning, plyometrics, flexibility, rest and
recovery, and NUTRITION. We expect you to live a
CHAMPIONSHIP LIFESTYLE in everything you do.
BEAVER
FOOTBALL
SUMMER MANUAL
2011
I. Warm up and Stretch Routines
II. Exercise Lists and Substitution Lifts
III. Strength and Conditioning Program
IV. Percentage Charts
V. Summer Running Explanation
VI. Nutrition
I.
Warm up and Stretch Routines
Summer Warm up Explanation

Note: You can look up most of these on youtube
Perform these directed as these will help you become flexible and help you perform
full range of motion exercises.
1. Drill: Leg Swings

Description: With your right arm extended, place hand (fingertips) against a
wall (shoulder level) and swing your right leg out to the right side, then
back across your body. You should pivot on your left foot and turn
your body to the left when the leg comes across your midline. Get
Leg as high as possible in both directions. Repeat for left leg.
Duration: 2 sets with each leg for 15 seconds each.
2. Drill: High Knee Walk
Start: 2 pt. Athletic stance
Description: At a walking pace, drive your right knee up to your chest with
enough intensity to force you to rise onto the ball of your left foot.
Repeat movement driving left knee to chest. Making sure to keep
your arms at a 90 degree angle and rotate only through the
shoulder. Hands should move from hip pocket to chest and back
again. Repeat drill as many times as possible in a 20 yd. area.
Distance: 20 yd drill/20 yd sprint
3. Drill: A Skips
Start: 2 pt. Athletic stance
Description: Push off one leg, driving the toes down, and get as much vertical
height as possible. Land on the opposite foot and repeat
movement. Remember, the goal is to get VERTICAL, so use your
arms to gain upward thrust. Then finish with a 20 yard sprint.
Distance: 20 yd. drill/20 yd. sprint
4. Drill: B Skip
Start: 2 Athletic stance
Description: drive your knee to its highest point and extend your leg out before
snapping it back down to the ground. Repeat the movement with your opposite
leg. Perform drill for twenty yards and finish with a ten yard sprint.
Distance: 10 yd. sprint/20 yd. drill/10 yd. sprint
5. Drill: Bounding
Start: 3 pt. Football stance
Description: Get a ten yard running start, then drive your knee to chest
attempting to gain both height and horizontal distance with hang
time. Always land on the leg you drove to your chest and use it as
your push-off leg. Repeat drill for twenty yards and finish with a ten
yard sprint.
6. Drill: 360 Degree Turns
Description: Get a ten yard running start, then drop your weight and perform
a 360 degree turn to the right. Keep gaining ground on the turn and
sprint for twenty yards. Then drop your weight again and perform
a 360 degree turn to the left, finishing with a ten yard sprint.
Distance: 10 yd. sprint/turn/20 yd. sprint/turn/10 yd. sprint
7. Drill: Carioca to Sprint
Description: Get a ten yard running start, then turn 90 degrees to your right
and perform a carioca for twenty yards. Square up and finish with a ten
yard sprint. The drill will be done turning to your left on the return
trip. Make sure to keep your shoulders square and your hips low.
8. Drill: Backward Run
Description: Get a ten yard running start, then turn 180 degrees to your right
and perform a backward run for twenty yards. Then complete the
turn in the same direction as you started and finish with a ten yard
sprint. The drill will be done turning to your left on the return trip.
Make sure to keep low on all of your turns.
9. Drill: Bear Crawl to Sprint
Start: 4 pt. stance
Description: Perform the bear crawl for 10 yards as fast as possible without
hopping up and down. After 10 yards get up and perform a 15 yard sprint.
Distance: 10 yd. drill/ 15 yd. Sprint
10. Barrel Roll to Sprint

Start: 2 Pt stance
Description: Begin by Sprinting 10 yards, then breaking down and performing
a barrel roll rolling on your back and getting back up and sprinting 10 yards.
Break down again and repeat in the opposite direction . Ending with a 10 yard
sprint.
Distance: 10 yd sprint/Barrel Roll/10 yd sprint/Barrel Roll/ 10 yd sprint
11. Right/Left Hand Touch Sprint

Description: Get a ten yard running start, then with continuous motion drop
your weight and touch your right hand flat on the line. Making sure
you do not stop your running motion, continue to sprint twenty
yards and perform the same flat hand touch with the left hand.
Finish with a ten yard sprint.
Distance: 10 yd. sprint/touch/20 yd. sprint/touch/10 yd. sprint
12. Slow Carioca
Start: 2 pt stance
Description: Perform carioca steps slow. When legs are crossed simply bend
all the way down by bending your knees and sitting stretching the hips.
Distance: 10 yd
13. Inch Worm
Start: Push up position
Description: In a push up position slowly walk your feet up to the hands
keeping arms and leg straight. Then walk hands back out to push up position
and repeat.
Distance: 10 yd
14. Spiderman
Start: Push up Position
Description: In a push up position fire up your feet to outside your hands 1 at
a time. Walk hands back out to push up position and repeat.
Distance: 10 yd
PARTNER STRETCH
Hamstrings (on back)-PNF 5 second stretch,5second contraction x
3, each leg
Groin(butterfly)- static10 second stretch x 2
Lower back (leg over)-static 10 second stretch x 3,each leg
Quad (on stomach)- static 10 second stretch x 3,each leg
Chest (standing)- static 10 second stretch x 3
Hip Flexor (on own)-static(lunge forward)10 seconds x 2,eachleg
Shoulders (only when we lift)-static, external & internal 10 second
stretch x 2each arm
Calves (only when we lift)- static, on own, 10second stretch x 2
each leg
Band Stretching Routine

*For all stretches, wrap a band in a complete loop around the foot*
1. Hamstring Stretch
A. Keeping the low back flat on the floor, pull the leg
straight into the air. Keep tension on the band to
stretch the hamstring.
B. Relax the muscles by bending the knee slightly.
C. Pull the leg straight into the air again. This time, pull the
band tighter to place more tension on the muscles.
2. Groin Stretch
A. Pull the leg out to the side of the body.
Keeping the leg close to the floor and the
band behind the head, use the band to pull
the foot toward the head.
B. Relax the muscles by bending the knee

slightly.
C. Pull the leg out to the side again. This time,

pull the band tighter to place more tension
on the muscles.
3. IT Band Stretch
A. Pull the leg across the body. Keeping
the leg close to the floor, use the band
to pull the foot towards the head.
B. Relax the muscles by bending the knee

slightly.
C. Pull the leg across the body again. This

time, pull the band tighter to place more
tension on the muscles.
4. Quad Stretch
A. Lay on your side, extend the arm

overhead while wrapping the band over
the shoulder from behind your back to
your chest. Keep the knee of the leg
being stretched against the opposite
knee and pull the band to get your heel
as close to your glutes as possible.
B. Relax the muscles by lifting the knee up

and re-gripping the band.
C. Resume the stretch, this time pull the

band tighter to increase the tension on
the muscles and to pull the knee behind
your leg to stretch the hip flexor as well.
Upper Body Exercise Index Sheet

This List should be used as a reference to find the category of a muscle group that a lift is under. If there are questions on any lift refer to
your strength LINKS. If you still have a questions contact Gordie Haug by either email at ghaug@bemidjistate.edu or by phone at 218755-3770. This exercise list should also be used as a reference to substitute a lift with another if you do not have the proper equipment to
perform the lift listed on that particular day. Priority should always be on the lift listed on the corresponding day and a substitute should
not be used unless absolutely necessary.
Primary lift
Possible substitute Lift
Lat Pulldown
Pull Over
Primary lift
Possible subLift
Chest
Pull Over
Lat Pulldown
Standing Military Press Military Press
Flat Bench
Bent over Row
Inverted Row
Power Shrugs
Plate Throw
Flat DB Bench
Single Arm (S.A.) Row
Bent Over Row
Band T Raise
DB T Raise
Incline Bench
Man Rear Delt
Bent Over Row
Band Row
Cable Row
Incline DB Bench
Pull Ups
Bentover Lat Raise
Incline Close Grip to Chin
Close grip bench press Chin Ups
Stability Ball Shoulder Press
Floor Press
Pin Press
Bentover Lat Raise
Shoulder Matrix
Dumbbell Floor Press
Floor Press
Primary lift
Possible substitute LiftShoulder Circuit
Pin Press
Floor Press
Ballistic Chest
UOC Combo
Stability ball DB Bench
DB Bench
Dynamic Bench Press ad 7% to lift w/out bandPrimary lift
Possible subLift
Chain Depth Push Up
Plate Depth Push Up Alt. Med Ball Push up Clap Push Up
Triceps
Depth Push Up
Weightted Push Up Lateral Push Up
Alt. Med ball Push Up Skull Crusher
JM Press
Stability Ball Push Up
Push up/ feet elevated Plate Catch Push Up Lateral Push Up
DB Skull Crusher
JM Press
Stability Ball Push up w/ band "
" Seated Punch Pass
Flat Bench Pass
JM Press
Cable Tricep Extension
Alt DB Bench w/ Band
W/out Band
Flat Bench Pass
Seated Punch Pass
Leverage Tricep
Tricep Negative
Alt Incline DB Bench
Primary lift
Possible substitute LiftTricep Negative
Leverage Tricep
Swinging Band Bench
Slow Bench Press
Shoulders
Cable Tricep Extension Skull Crusher
Reverse Band Bench
Pin Press
Plate Throw
Pullover
DB Fly
Front Raise
Devinche Lap
Primary lift
Possible subs Lift
Primary lift
Lateral Raise
DeVinche Lap
Biceps
Upper Back
De-Vinche Lap
Front/ Lat raise combo Hammer Curls
Your choice to
Inverted Row
Cable Row
Military Press
DB military press
Concentraion Curls sub any exercise
Cable Row
Single Arm Row
DB- Military Press
Standing Military PressBicep 1 1/2's
Insane 7's
Reverse Fly w/ Band
Bentover Lat Raise Thumbs Circuit
Shoulder Circuit
Bicep 12's/18's
Straight Bar/ EZ Bar
Lower Body Exercise Index Sheet

This List should be used as a reference to find the category of a muscle group that a lift is under. If there are questions on any lift refer to
your strength LINKS. If you still have a questions contact Gordie Haug by either email at ghaug@bemidjistate.edu or by phone at 218-7553770. This exercise list should also be used as a reference to substitute a lift with another if you do not have the proper equipment to
perform the lift listed on that particular day. Priority should always be on the lift listed on the corresponding day and a substitute should not
be used unless absolutely necessary.
Primary lift
Possible substitute Lift Primary lift
Lower Body
Ballistic Lower Body
Squat
Dynamic Squat
Dead Lift
Single Leg Band Squat weight single leg squat
Stiff Legged Dead Lift Good Morning
45% Hyper Extension Glute Hamsting
Glute Hamstring
45 % hyper ext.
Lunges
Step Ups
Lateral Lunges
Hip abduction
Step Ups
Lunges
Front Squat
Close stance squat
Calfs Nuetral, Int., Ext. your choice
RDL's
Single Leg Band Squat
Sumo Dead Lift
Dead Lift
Dead Lift
Sumo Dead Lift
Romain Dead Lift
RDL's
Power Cleans
Side Lunges
Wall Sprints
Good Mornings
45 Lunges
Possible substitute Lift Primary lift
your choice
Hang Cleans
Box Jumps
Abdominals
add 5% to lift w/out bandStraight Leg Crunch If an exercise is giving
Lef Lifts
you problems you may
Modified Leg Lifts exchange any of the ab
Standing Broad Jump Bridge Crunch
exercises for another
Quick Feet
Russian Twist
Short Cone Hop
Figure 8's
4 sqaure Drill
Alt Toe Touch
Ladders
Verticle Toe Crunch
Plyo Box
Bicycyle Crunch
Dot Drill
Hour Glass
Depth Jumps
Knee Slapper
Squat Jumps
Band Jumps
Subsitute any Jump

with another
Scissor Jumps
Chain Walks for OL
Band Get Offs (BGO)
Plate Cruch
U-Abs
Decline Ballistic Abs
Walks with DB's
Wood Chop
Heavy Plate Sit Up
Position Starts
V- Up
Cycle Kicks
Leg Throw
Power Step Ups
Beaver Holes
Hip Sled
Good Mornings
Machine or Band
Leg Swings
Double Knee Box Jumps
Jack Knife
Split V Band
Lunges and Med Ball Toss
Bulgarian Band Squat
Towel Curls
Hamstring Curl or Glute Ham
Stability Head Lift

Hamstring Curl
Abduction mini bands Manual abduction w/ partner
RDL's
Suitcases
3 way Bridges
Alt V-Up
III.
Strength and Conditioning Program
WEEK 1 (May 9-May13)

MONDAY
TUESDAY
WEDNESDAY
Dynamic Warmup
Forward Lunge
Backward Lunge w/ Twist
Side Shuffle
Inchworm
Spiderman
Slow Carioca
High Knees
Butt Kicks
A Skips
B Skips
Backward Open Door Skip
Leg Swings 2 sets 15s
Dynamic Warmup
Forward Lunge
Side Lunge Both Ways
High Knees
Butt Kicks
OFF
Lift
Abs
Chose 5 Abs (35s rest)
3 sets at 25s each exercise
Band Stretch
Lift
Warm up/ Mobility
Do Dynamic Warm Up
Walking High Knees
High Knees w/10 yd sprint
30 Yard Bounding
360 Turns
Backward run for 30 yards
Conditioning
300 Shuttles x 3
5 Min Rest In Between
OL/DL 60 sec.
LB/TE/K/FB 55 sec.
DB/RB/WR/QB 50 sec.
110's X 7
55 Sec. Rest In Between
OL/DL 18 sec
LB/TE/K/FB 17 sec
DB/RB/WR/QB15 sec
Partner Strech
THURSDAY
Dynamic Warmup
Forward Lunge
Side Shuffle
Inchworm
Spiderman
Slow Carioca
High Knees
Butt Kicks
A Skips
B Skips
Lift
Abs
Band Stretch
Nobody who ever gave his best regretted it.

-George Halas
FRIDAY
Dynamic Warmup
Forward Lunge
High Knees
Butt Kicks
Lift
Warm up/Mobility
Do Dynamic Warm Up
Walking High Knees
Knee Tuck to Sprint 10x
30 Yard Bounding
360 Turns
Conditioning
Half Gassers X 12
First 8. 35 Sec Rest!
Last 4 45 Sec Rest
OL/DL 19 sec
LB/TE/K/FB 17 sec
DB/RB/WR/QB 15 sec
110's X 5
OL/DL 18 sec
LB/TE/K/FB 17 sec
DB/RB/WR/QB 15 sec
Partner Strech
BEAVER FOOTBALL
Upper Body
9-May
Monday
Thursday
Exercise
Dynamic
Heavy
12x60% 2.5 Min

10x65% Rest!!
10x70%
Bench Dynamic 8x3x50% Bands 85% AMAP
30 Sec. Rest!!
DB Flys
Incline Bench
10x 2.5 Min Rest!10x 2.5 Min
Variation Bench 10x
10x Rest!!
8x
8x
Bench Press
Heavy
Lower Body
Exercise
Tuesday
Friday
Dynamic
Heavy
12x60% 2.5 Min

10x65% Rest!!!
10x70%
Squat
Dynamic
Squat
8x2x50% Bands
30 Sec. Rest!!
12x60% Hang
8x60% Power
10x65%
6x65%
Cleans
10x70%
6x70%
Work On Form
Thumbs Circuit Stand Shldr Press
Explosive Lunges SL Band Squat
8x8x
10x
10x
10x Each Leg
Shoulders
Alt. Leg Lifts
8x8x
8x
10x
8x
8x8x
8x
10x
8x
Depth Push Up Stab. Ball Push up
Step Ups
Deadlift
Explosive Push 10x
10x
8x Each Leg
10x
Dead Lifts
Up
10x
10x
8x
10x
10x
10x
8x
10x
Bentover Row
Lat Pulldown
Bicep 1 1/2's Bicep 18's
10x
10x
10x
6x6x6x
Upper Back
Biceps
10x
10x
10x
6x6x6x
10x
10x
10x
6x6x6x
Negatives
Leverage Tricep
Glute Ham
Goodmornings
Lower Back/ 10x
2x10
3x10
10x
Triceps
Hamstrings 10x
JM Press
Pullover
10x
3x10
3x10
10x
8x
3x10
3x10x10x10
Jammer Ext
Calves
St Ball Push
Jam Ext 3x10
Sqt Jp bands 3x8 F/S Lunge 3x8.
LB's
LB's
up3x8
Jam
Bench 3x8 Quick Feet2x20s
Step Ups 3x8
Steps w/ bands
QB's
Wall Ball3x10
Sh bnd 3 sets
Forearm Rolls 3 sets
Ab Twist 2 x 10
QB's
Sh bnd 3 sets
Quick Feet 2x20s
RB's
Push Press 3x8 M Ball Twist 3x 15

Band Combo 3x8Sman Canoe 3x8
RB's
Lunge 3x8
Qk ft 20 sec
OL
DL
WR's
DB's
M Ball Wall 3x10 Seat Punch pass3x8

Jammer Ext. 3x8 Push press 3x8
Push Press 3x8 M Ball Wall 3x10
Plate Catch 3x8 Lat Push Up 3x8
1H Plate Ct.3x10 WR Bnd Raise 3x10
Pl Ctch PU 3x8
Forearm Rolls 3x
Leg Throws 3x10
1 hand plt cat
Lat Push Up 3x8 Sman Canoe 3x8
Scissor Jmp 3x10

Ab Twist 2 sets
Cycle Kicks 3x8

Scissor Jump 3x8
Quick Feet2x20s
Squat Jmps 3x10
OL
Band Walks 3x
Box Jumps 3x8
DL
Dead Lift 3x6

Jam Ext 3x10
Power Stepup 3x6 Sq Jumps 3x8
WR's
Romanian DL 3x8
QK ft 5x20sec
Cycle Kicks3x10
Sqt Jump 3x6
DB's
Qk Feet 5x20 sec Hip Sled 3x8

Box Jumps 3x8
4 sq. Drill x3
Week 2 (May 16- 20)

MONDAY
TUESDAY
WEDNESDAY
Dynamic Warmup
Forward Lunge
Side Shuffle
Inchworm
Spiderman
Slow Carioca
High Knees
Butt Kicks
A Skips
B Skips
Dynamic Warmup
Forward Lunge
High Knees
Butt Kicks
OFF
Lift
Abs
Chose 4 Abs (35s Rest)
3 sets 35s each exercise
Band Stretch
Lift
Warm up/ Mobility
Do Dynamic Warm Up
Walking High Knees
30 Yard Bounding
360 Turns x 2
Conditioning
300 Shuttles x 3
OL/DL 60 sec.
LB/TE/K/QB 55 sec.
DB/RB/WR 50 sec.
110's X 8
OL/DL 18 sec
LB/TE/K/QB 17 sec
DB/RB/WR 15 sec
Partner Stretch
THURSDAY
Dynamic Warmup
Forward Lunge
Side Shuffle
Inchworm
Spiderman
Slow Carioca
High Knees
Butt Kicks
A Skips
B Skips
Lift
Abs
Band Stretch
FRIDAY
Dynamic Warmup
Forward Lunge
High Knees
Butt Kicks
Lift
Warm up/ Mobility
Do Dynamic Warm Up
Walking High Knees
High Knees w/ 10 yd sprint
Carioca to Sprint
Bear Crawl to Sprint
Conditioning
Half Gassers X 12
First 8 / 35 Sec Rest!
Last 4 / 45 Sec Rest
OL/DL 19 sec
LB/TE/K/QB 17 sec
DB/RB/WR 15 sec
110's X 8
OL/DL 18 sec
LB/TE/K/QB 17 sec
DB/RB/WR 15 sec
Partner Stretch
If you don't have time to do it right, when will you have time to do it over?
- John Wooden
BEAVER FOOTBALL
Upper Body
16-May
Monday
Exercise
Dynamic
Lower Body
Thursday
Heavy
12x60% 2.5 Min
Bench Press
10x70% Rest!!!
Heavy
8x70%
Bench Dynamic 8x3x51% Chains 86% AMAP
Exercise
Tuesday
Friday
Dynamic
Heavy
10x65% 2.5 Min
10x70% Rest!!!
8x70%
Squat
30 Sec. Rest!!
Dynamic
Alt Inc. DB Bench Floor Press
Squat
10x 2.5 Min Rest! 10x Fail @
10x each set!!
Variation Bench 10x
Cleans
8x 2.5 Min
8x
6x Rest!!!
UOC Combo Devinche Lap
8x8x8x
10x
Shoulders
Alt. Leg Lifts
8x8x8x
10x
8x8x8x
8x
Plate Catch PU Depth Push Up
Explosive Push 10x
10x w/ Plate
Dead Lifts
Up
10x
10x
10x
10x
Lateral Raise
Band Row
3x10
10x
Upper Back
Biceps
Lat Pulldown
10x
3x10
10x
JM Press
Skull Crusher
Lower Back/
10x
3x10
Triceps
Hamstrings
10x
Dips
8x
3x10
Jammer Ext
Calves
3x10
St Ball Push
Jam Ext 3x10
LB's
LB's
Jam Bench 3x8 Quick Feet2x20s
8x2x51% Chains
30 Sec. Rest!!
8x60% Hang 5x60% Power
QB's
Wall Ball3x10
Sh bnd 3 sets
Forearm Rolls 3 setsAb Twist 2 x 10
QB's
Sh bnd 3 sets
Scissor Jmp 3x10
Quick Feet 2x20s Ab Twist 2 sets
RB's
Push Press 3x8 M Ball Twist 3x 15

Band Combo 3x8 Sman Canoe 3x8
RB's
Lunge 3x8
Qk ft 20 sec
OL
DL
WR's
DB's
M Ball Wall 3x10

Jammer Ext. 3x8
Seat Punch pass3x8

Push press 3x8
Push Press 3x8 M Ball Wall 3x10
1H Plate Ct.3x10 WR Bnd Raise
Pl Ctch PU 3x8
Forearm Rolls 3x
1 hand plt cat 3x8 Leg Throws 3x10
8x65%
6x65%
6x70%
6x70%
6x70%
Side Lunges
Front Squat
10x
10x
8x
8x
8x
8x
St. Leg DL
RDL's
8x Stand on Bench
8x Each Leg
8x
8x
8x
6x
Bicep 12's Hammer Curls
4x4x4x
10x
4x4x4x
10x
4x4x4x
10x
Towel Curls
St. Head Lift
10x
10x
10x
10x
10x
8x
3x10x10x10
Sqt Jp bands
F/S Lunge 3x8.
Step Ups 3x8 Steps w/ bands
Cycle Kicks 3x8
OL
Band Walks 3x
Box Jumps 3x8
Scissor Jump 3x8

Quick Feet2x20s
Squat Jmps 3x10
DL
Dead Lift 3x6

Power Stepup
Jam Ext 3x10

Sq Jumps 3x8
WR's
Romanian DL
QK ft 5x20sec
Cycle Kicks3x10
Sqt Jump 3x6
DB's
Qk Feet 5x20 Hip Sled 3x8

Box Jumps 3x8 4 sq. Drill x3
Week 3 (May 23- 27)

MONDAY
TUESDAY
WEDNESDAY
Dynamic Warmup
Dynamic Warmup
Forward Lunge
Forward Lunge
Backward Lunge w/ Twist Backward Lunge w/ Twist
Side Shuffle
Inchworm
High Knees
Spiderman
Butt Kicks
Slow Carioca
High Knees
Lift
Butt Kicks
A Skips
Warm up/ Mobility
B Skips
Do Dynamic Warm Up
Backward Open Door Skip Walking High Knees
Carioca to Sprint
Barrel Roll Sprint
360 Turns
Lift
Agility
Abs
5 Cone A x 4 ( 2 Each Side)
Choose 8 abs (45s Rest) 15 sec. rest In between
3 sets 15s of each exercise 4 Cone B x 4 ( 2 Each Side)
Band Stretch
15 sec. rest In between
Pro Killers x 3 sets of 20 sec Each
1 min rest in between
5 Cone Sprint B x 6(3Eachside)
Z Cone Sprint x 4 (2 Each side)
9 sec. rest inbetween
20/40/60/80 sequence x4
Partner Stretch
OFF
THURSDAY
Dynamic Warmup
Forward Lunge
Side Shuffle
Inchworm
Spiderman
Slow Carioca
High Knees
Butt Kicks
A Skips
B Skips
Lift
Abs
U Abs and Heavy Plate Abs
3 sets of each exercise x 12
Band Stretch
FRIDAY
Dynamic Warmup
Forward Lunge
High Knees
Butt Kicks
Lift
Warm up/Mobility
Do Dynamic Warm Up
Walking High Knees
Bear crawl to sprint x 2
30 Yard Bounding
R/L Hand Touch Sprint
Agility/Power
3 Cone F x 4 (2Each side)
3 Cone C x 4 L Test (2 ES)
4 Cone H x 4 (2 ES)
4 Cone A x 4 (2 ES)
Side Sprint Hops 4x10
15 sec. rest 1 Leg/ 2 Leg
20/40/60/80 sequence x4
Partner Strech
Its not whether you get knocked down; its whether you get back up.
-Vince Lombardi
BEAVER FOOTBALL
23-May Monday
Exercise
Dynamic
Upper Body
Lower Body
Thursday
Heavy
Exercise
10x65% 2.5 Min

10x70% Rest!!
Squat
8x74%
8x3x52% Bands 8x78%
Bench
30 Sec. Rest!!
87% AMAP
Dynamic
Dynamic
Stab. Ball Bench Flat DB Bench
Squat
10x 2.5 Min Rest!10x Fail @
Variation
10x
8x each set!!
Cleans
Bench
8x
8x 2.5 Min
6x Rest!!!
8x
Shoulder Circuit Stab ball Sh Press
8x8x8x
10x
Shoulders
Alt. Leg Lifts
8x8x8x
8x
8x8x8x
8x
Alt MedBall PU Lateral Push Up
Explosive 10x
10x
Dead Lifts
Push Up
10x
10x
8x
10x
Lat Pull Down SA Bentover Row
3x10
3x10
Upper Back
Biceps
Inverted Row Lat Pulldown
3x10
10x
Tricep NegativesLeverage Tricep
Lower Back/
10x
10x
Triceps
Hamstrings
10x
10x
8x
10x
Pull ups
Calves
3xAMAP
Jammer Bench Push Press 3x10
LB's
LB's
3x8 3x8
4 Square Drill
BGO's
3x15Ball 3x20sec
Shoulder Matrix Wall
Tuesday
Friday
Dynamic
Heavy
10x70%2.5 Min
10x70% Rest!!!
8x74%
8x78%
Bench Press
Heavy
QB's
RB's
OL
DL
WR's
DB's
Quick Feet 2x20s Decline Abs 7x7x7
QB's
Jammer Bench 3x8

Quick Feet 3x20 sec
RB's
Plyo. Box 3x20 Sec.
BGO's 3x8
Flt Bench Pass 3x10Plate Throw 3x10
St. Punch Pass 3x10Push Press 3x10
Cone Hops 3x10 Quick Feet
Jammer Bench
Push Press 3x10 3x20sec
1H Plate Ct.3x10 T3x8
Raise 3x10
Quick Feet 3x20 4 sq. Drill 3x20
Quck Feet
Plyo.
3x20sec.
4
SQ Drill 3x15
BGO's 3x8
OL
DL
8x2x52% Bands
30 Sec. Rest!!
6x65%
6x70%
6x70%
6x74%
6x74%
4x78%
SL Band Squat
45 Lunge
10x
10x
10x
10x
10x
10x
Sumo DL
Romanian DL
10x
10x Each Leg
10x
8x
8x
8x
Bicep 18s
Concent. Curls
6x6x6x
10x
6x6x6x
10x
6x6x6x
10x
Glute Hams
Goodmornings
10x w/ Partner 10x
8x
10x
8x
8x
3x10x10x10
Step Ups 3x8 Scissor J's 3x10
Depth Jumps
Quick Feet2x20s
3x10 Box 3x20 Sec.Sh Band 3x10
Plyo.
Quick Feet 2x20s Forearm Roll 3x
4 sq. Drill x3
Step Ups 3x8
Cone Hops 2x10
Squat Jumps
Push Press
BGO's 3x8
Wall Sp 3x15
Quick Feet5x20s
Dead Lift 3x8
Chain Walks 3x H
Squat Jumps 3x10Flat Bn Pass 3x10
WR's
Quick Feet 2x20s 1H Plate Ct.3x10

Cone Hops 3x10 Plyo Box 3x20sec
DB's
Plyo. Box 3x20 Wall Sp 3x15

Squat Jump
Dot Drill 3x20s
Week 4 (May 30-June 3)

MONDAY
TUESDAY
WEDNESDAY
Dynamic Warmup
Dynamic Warmup
Forward Lunge
Normal Dynamic Warm Up
Lift
Inchworm
Warm up/ Mobility
Spiderman
Do Dynamic Warm Up
Slow Carioca
Walking High Knees
High Knees
Butt Kicks
Carioca to Sprint
A Skips
360 Turns
B Skips
Open Door Skip
Agility
5 Cone C x 4 ( 2 Each Side)
4 Cone C x 4 (2 Each Side)
Lift
Abs
Choose 4 abs (35s rest) 5 Cone D x 5 ( 2 Each Side)
4 sets 15s each exercise 15 sec. rest In between
Band Stretch
Bag Drills- High Knees,
Zig Zags, Shuffle x 4 ( 2 Each Side)
9 Sec rest In between
300's x 3
OL/DL 60 sec.
LB/TE/K/FB 55 sec.
DB/RB/WR/QB 50 sec.
Partner Stretch
OFF
THURSDAY
FRIDAY
Dynamic Warmup
Dynamic Warmup
Forward Lunge
Lift
Inchworm
Warm up/ Mobility
Spiderman
Do Dynamic Warm Up
Slow Carioca
Walking High Knees
High Knees
30 Yard Bounding x 2
Butt Kicks
30 Yd Diagonal Bounding x 2
A Skips
Squat Jumps 2x10
B Skips
Open Door Skip
Agility/Power
3 Cone A x 4 (2 ES)
3 Cone B x 4 L Test (2 ES)
Lift
4 Cone F x 4 (2 ES)
Abs
Choose 4 abs (35s rest)
Bag Drills
1. Back&Forth x 4
Band Stretch
2. 2 in a hole, 4 in a hole x 4
3. Side shuffle x 4 (2 ES)
9 sec rest!
Zig Zag Hops x 4
Scissor Jumps to Sprint 3x10
10/20/40/100's sequence x4
Partner Strech
If you don't believe you can win, there is no point in getting out of bed at the end of the
day.
BEAVER FOOTBALL
30-May Monday
Exercise
Bench Press
Heavy
Bench
Dynamic
Upper Body
Dynamic
Lower Body
Thursday
Heavy
10x70% 2.5 Min

8x74% Rest!!!
8x78%
8x3x54% Chains 6x81%
30 Sec. Rest!!
88% AMAP
SA DB Bench
Incline Bench
10x 2.5 Min Rest! 10x 2.5 Min
10x w/ Bands
10x Rest!!
8x
8x
Exercise
Tuesday
Friday
Dynamic
Heavy
10x70% 2.5 Min

8x74% Rest!!!
8x78%
6x81%
Squat
Dynamic
Squat
8x2x54% Chains
30 Sec. Rest!!
6x70% Hang
8x70% Power
Variation
6x74%
6x74%
Cleans
Bench
5x78%
6x78%
4x81%
6x81%
Shoulder Matrix Stand Shldr Press
Side Lunges Bulgarian Squat
8x8x Each Arm 10x
10x
10x w/ Band
Shoulders
Alt. Leg Lifts
8x8x
8x
10x
8x Each Leg
8x8x
8x
8x
8x
Step Ups
St Leg DeadLift
Explosive Push 3x10
10x w/ Band
8x Explosive
8x On a Bench
Dead Lifts
Up
Sus. Chain PU 8x
8x W/ Weight
8x
3x8
8x
8x
6x
Bent Lat Raise
Bentover Row
Bicep 1 1/2's Insane 7s
10x
3x10
10x
3 Sets
Upper Back
Biceps
10x
Dips
10x
With Partner
8x
3x10
10x
JM Press
Skull Crusher
Hamstring Curls St Leg DeadLift
10x
3x10
10x on Leg Ext 10x
Triceps
Lower Back
10x
8x Machine
10x
6 Point PU
8x
3x8
8x
8x
3x10
3x10x10x10
Jammer Ext
Calves
Plate Throw 3x10 Jammer Bn 3x10
Band Jumps 2x8 Squat J's 3x10
LB's
LB's
4 sq drill 3x15
Quick Feet 5x20s
Cone Hops 3x10 Ladders 3x
QB's
Wall Ball3x20sec
Forearm Roll 3x
Quick Feet 5x20s

Bar Catch 3xAMAP
QB's
Sh Band 3x
Quick Feet 2x20s
RB's
Forearm Roll 3x
Ladders 3x
BGO's 3x10
Jammer Bn 3x10
RB's
Wall Sprints 3x15sDepth Jumps 3x8

Quick Feet 5x20s Cone Hops 3x8
OL
Plate Throw 3x10

Ladders 3x
Seat Punch pass3x8

Leg Swings 3x12
DL
St Punch
Pass3x10
1 Arm Jam 3x8
Quick Feet 3x20sec
WR's
DB's
Jammer Bn 3x10
Jammer Bench3x10 Forearm Rolls3x
Ladders 3x
Band Raise3x10
1H Plate Ct. 3x8 Leg Swings 3x12
Quick feet 20 sec Jammer Bn 3x10
Plyo Box 3x20s

Decline Abs 7x7x
OL
Chain Walks 3x
Box Jumps 3x8
Quick Feet2x20s
BGO's 3x10
DL
Band Jumps 3x6 Wall Spt 3x15s

Push Press 3x6 Sq Jumps 3x8
WR's
Depth Jumps 3x8

Quick Feet 5x20s
Scissor J's 3x8

Dot Drill 3x15s
DB's
Quick Feet 5x20s Hip Sled 3x8

**Week 5 (June 6- June 10)**

MONDAY
TUESDAY
WEDNESDAY
Dynamic Warmup
Dynamic Warmup
OFF
Forward Lunge
Lift
Inchworm
Spiderman
Warm up/ Mobility
Slow Carioca
Do Dynamic Warm Up
High Knees
Walking High Knees
Butt Kicks
A Skips
Carioca to Sprint
B Skips
360 Turns
Open Door Skip
Agility/Power
3 Cone D ( 2 Each Side)
15 Sec rest in between
Lift
4 Cone B ( 2 Each Side)
Abs
QK feet to sprint x 3 (Bunny hops, Carioca)
Choose 5 Different Abs 20 Sec rest in between
2 Sets 25 Sec Each
Power Skipping (Rest 9 sec.)
Band Stretch
1. Height x 4
Run Beaver Run and
2. Distance x 4
Report Times to
3. Height & Distance x 4
Coach Haug By
Alt Leg Bounding ( rest 9s)
Friday!!!!
1. Height x 4
2. Distance x 4
10/20/40/100's sequence x4
Partner Stretch
THURSDAY
FRIDAY
Dynamic Warmup
Dynamic Warmup
Forward Lunge
Lift
Inchworm
Warm up/ Mobility
Spiderman
Do Dynamic Warm Up
Slow Carioca
Walking High Knees
High Knees
Butt Kicks
A Skips
Squat Jumps 2x10
B Skips
Open Door Skip
Power
Bags ( Rest 9 sec.)
1. Lateral 2 Leg Hops x 4
2. Gaunlet x 4
Lift
3. 1 Leg Pops x4
4. Side Sprint Hops x 4 (1 bag)
Abs
Jumps
Choose 6 Different Abs 1. Knee Tucks 3x10 Touches
3 Sets 15 Sec. Each
2. Scissor 3x10 Touches
Band Stretch
3. Lateral Bounding 3x10 Touches
Hops
1. Power Hops for Distance x4
10 Yards. 15 Sec Rest
2. Cone Hops ( 2 Leg & 1 Leg)
Front to Back 4x10
Side to Side 4 x10
15 sec rest in between
Partner Strech
Build up your weaknesses until they become your strong points.

-Knute Rockne
BEAVER FOOTBALL
Upper Body
6-Jun
Monday
Thursday
Exercise
Dynamic
Heavy
Bench Press
Heavy
Bench
Dynamic
8x3x55% Bands
30 Sec. Rest!!
Floor Press
8x 2.5 Min
8x Rest!!
6x
8x74% 2.5 Min

8x78% Rest!!!
8x81%
6x84%
Lower Body
Exercise
Tuesday
Friday
Dynamic
Heavy
8x70% 2.5 Min

8x74% Rest!!!
8x78%
6x81%
Squat
Dynamic
Alt Inc. DB Bench Squat
8x 2.5 Min
8x Rest!!
Cleans
6x
8x2x55%
30 Sec. Rest!!
5x78% Hang
5x74% Power
Variation
5x81%
5x78%
Bench
4x84%
5x81%
4x84%
4x84%
Devinche Lap Shoulder Circuit
Side Lunges
RDL's
3x8
8x8x8x
10x
10x Each Leg
Shoulders
Alt. Leg Lifts
Plate Throw 8x8x8x
10x
8x
3x8
8x8x8x
8x
8x
Lateral Push Up Depth Push Up
Power Step Ups St Leg DeadLift
Explosive Push 8x
8x w/ Band and
8x w/ DB's
8x Each Leg
Dead Lifts
Up
8x
8x Plate
8x
8x
8x
6x
8x
6x
Band Row
SA Bentover Row
Bicep 18s
St. Bar Curl
3x10
3x10
6x6x6x
10x
Upper Back
Biceps
Lat Pulldown
Dips
6x6x6x
10x
3x10
3xAMAP
6x6x6x
8x
Skull Crusher
JM Press
Towel Curls St Ball Head Lift
3x10
10x
10x
10x
Triceps
Lower Back
6 Point PU
8x
8x
10x
3x10
8x
8x
8x
3x10
3x10x10x10
Pull ups
Calves
St Ball Push
Jam Ext 3x10
LB's
LB's
Jam Bench 3x8
Quick Feet2x20s
Step Ups 3x8
Steps w/ bands
QB's
Wall Ball3x10
Sh bnd 3 sets
Forearm Rolls 3 sets Ab Twist 2 x 10
QB's
Sh bnd 3 sets
Quick Feet 2x20s
Scissor Jmp 3x10

Ab Twist 2 sets
RB's
Push Press 3x8

M Ball Twist 3x 15
RB's
Lunge 3x8
Qk ft 20 sec
Cycle Kicks 3x8
OL
DL
WR's
DB's
M Ball Wall 3x10

Jammer Ext. 3x8
Seat Punch pass3x8

Push press 3x8
M Ball Wall 3x10
Push Press 3x8
1H Plate Ct.3x10
WR Bnd Raise 3x10
Pl Ctch PU 3x8
Forearm Rolls 3x
OL
DL
WR's
DB's
Band Walks 3x
Box Jumps 3x8
Scissor Jump 3x8

Quick Feet2x20s
Squat Jmps 3x10
Dead Lift 3x6

Jam Ext 3x10
Power Stepup
Sq Jumps 3x8
3x6
Romanian
DL 3x8 Cycle Kicks3x10
QK ft 5x20sec
Sqt Jump 3x6

WEEK 6 (June 13-June 17)

MONDAY
TUESDAY
Dynamic Warmup
Dynamic Warmup
Forward Lunge
Lift
Inchworm
Spiderman
Warm up/ Mobility
Slow Carioca
Do Dynamic Warm Up
High Knees
Walking High Knees
Butt Kicks
A Skips
Carioca to Sprint
B Skips
360 Turns
Open Door Skip
Agility/Power
3 Cone H ( 2 Each Side)
Lift
Abs
5 Cone C ( 2 Each Side)
2 Sets 25 Sec Each
Band Stretch
1. Height x 4
2. Distance x 4
Cones (9 sec Rest)
1. Cone Hops F/B L/R
6x10 (3 Each Side)
2. Z Cone Hops x6
10/20/40/100's sequence x6
Partner Stretch
WEDNESDAY
OFF
THURSDAY
FRIDAY
Dynamic Warmup
Dynamic Warmup
Forward Lunge
Lift
Inchworm
Warm up/ Mobility
Spiderman
Do Dynamic Warm Up
Slow Carioca
Walking High Knees
High Knees
Butt Kicks
30 Yard Bounding
A Skips
B Skips
Wall Sprint 2x30sec
Open Door Skip
Power
Bags ( Rest 9 sec.)
2. Gaunlet x 4
Lift
3. 1 Leg Pops x4
Abs
Jumps (15s Rest)
3 Sets 15 Sec. Each
Band Stretch
Hops
Star Cone x 4 2 Legs sprint 10
Star Cone x 4 1 Leg sprint 10
Partner Strech
If you can believe it, the mind can achieve it.

-Ronnie Lott
**BEAVER FOOTBALL**
Upper Body
13-Jun
Monday
Thursday
Exercise
Dynamic
Heavy
Bench Press
Heavy
Bench
Dynamic
8x78% 2.5 Min

8x81% Rest!!!
6x84%
30 Sec. Rest!!
Floor Press
Incline CG Bench
8x Fail at Each Set 8x Rest!!
8x
8x
Lower Body
Exercise
Tuesday
Friday
Dynamic
Heavy
8x78% 2.5 Min

8x81% Rest!!!
6x84%
6x84%
Squat
Dynamic
Squat
8x2x56% Chains
30 Sec. Rest!!
5x78% Hang
5x79% Power
Variation
5x81%
5x79%
Cleans
Bench
4x84%
4x82%
4x84%
4x82%
Thumbs Circuit Stand Shldr Press
45 Lunge
RDL's
8x8x
3x8
10x
10x Each Leg
Shoulders
Alt. Leg Lifts
8x8x
Power Shrugs
10x
8x
8x8x
3x8
8x
8x
SL Band Squat St Leg DeadLift
Explosive Push 10x
10x w/ Band
8x
8x Each Leg
Dead Lifts
Up
8x
8x
8x
8x
8x
8x
8x
6x
Man. Rear Delt
Bentover Row
Bicep 1 1/2's Hammer Curls
10x w/ Partner
10x w/ Bar
10x
10x
Upper Back
Biceps
10x
8x
8x
10x
8x
8x
8x
8x
Tricep Negatives Leverage Tricep
Goodmornings Partner Glute
3x8
10x
10x
8x
Triceps
Lower Back
Dips
8x
8x
8x
3x8
8x
8x
6x
3x8
3x10x10x10
Jammer Ext
Calves
Jammer Bench
Push Press 3x10
Step Ups 3x8
Scissor J's 3x10
LB's
LB's
4 Square Drill
Depth Jumps
BGO's 3x8
Quick Feet2x20s
3x15
3x10
Shoulder Matrix
Wall Ball 3x20sec
Plyo. Box 3x20 Sec. Sh Band 3x10
QB's
RB's
OL
DL
WR's
DB's
Quick Feet 2x20s
Decline Abs 7x7x7
Jammer Bench 3x8Quick Feet 3x20 sec

Plyo. Box 3x20 Sec.BGO's 3x8
Flt Bench Pass 3x10 Plate Throw 3x10
St. Punch Pass 3x10 Push Press 3x10
Cone Hops 3x10 Quick Feet 3x20sec
Push Press 3x10 Jammer Bench 3x8
1H Plate Ct.3x10
T Raise 3x10
Quick Feet 3x20
4 sq. Drill 3x20 sec.
sec
Plyo.
Quck Feet 3x20sec.
Box3x20Sec.
BGO's
3x8
4 SQ Drill 3x15
QB's
RB's
OL
DL
Quick Feet 2x20s
Forearm Roll 3x
4 sq. Drill x3
Step Ups 3x8
Cone Hops 2x10
Quick Feet5x20s
Dead Lift 3x8
Chain Walks 3x H
Squat Jumps 3x10 Flat Bn Pass 3x10
Squat Jumps
BGO's 3x8
Push Press 3x10 Wall Sp 3x15
WR's
Quick Feet 2x20s

Cone Hops 3x10
1H Plate Ct.3x10
Plyo Box 3x20sec
DB's

Sec. Jump 3x10 Dot Drill 3x20s
Squat
Report Max's to Coach Haug ghaug@bemidjistate.edu
**Week 7 (June 20- June 24)**

MONDAY
TUESDAY
WEDNESDAY
Dynamic Warmup
Forward Lunge
Inchworm
Spiderman
Slow Carioca
High Knees
Butt Kicks
A Skips
B Skips
Dynamic Warmup
Forward Lunge
High Knees
Butt Kicks
OFF
Lift
Abs
Band Stretch
Lift
THURSDAY
Dynamic Warmup
Forward Lunge
Inchworm
Spiderman
Slow Carioca
High Knees
Butt Kicks
A Skips
B Skips
Warm up/ Mobility

Do Dynamic Warm Up
Walking High Knees
30 Yard Bounding
360 Turns
Lift
Conditioning
300 Shuttles x 5
Abs
OL/DL 60 sec.
LB/TE/K/FB 55 sec.
Band Stretch
DB/RB/WR/QB 50 sec.
Run Beaver Run and
110's X 9
Report Times to Coach
Haug By Friday!!!!
OL/DL 18 sec
LB/TE/K/FB 17 sec
DB/RB/WR/QB15 sec
Partner Strech
FRIDAY
Dynamic Warmup
Forward Lunge
High Knees
Butt Kicks
Lift
Warm up/Mobility
Do Dynamic Warm Up
Walking High Knees
Knee Tuck to Sprint 10x
30 Yard Bounding
360 Turns
Conditioning
Half Gassers X 12
First 8. 35 Sec Rest!
Last 4 45 Sec Rest
OL/DL 19 sec
LB/TE/K/FB 17 sec
DB/RB/WR/QB 15 sec
110's X 9
OL/DL 18 sec
LB/TE/K/FB 17 sec
DB/RB/WR/QB 15 sec
Partner Strech
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
***BEAVER FOOTBALL***
Upper Body
20-Jun
Monday
Thursday
Exercise
Dynamic
Heavy
Bench Press
Heavy
Bench
Dynamic
Variation
Bench
8x3x50% Bands
30 Sec. Rest!!
Stab Ball Bench
10x 2.5 Min Rest!
10x w/ Bands
8x
8x78% 2.5 Min

8x81% Rest!!!
6x84%
6x87%
Close Grp Bench
10x 2.5 Min
10x Rest!!
8x
Lower Body
Exercise
Tuesday
Friday
Dynamic
Heavy
8x78% 2.5 Min

8x81% Rest!!!
6x84%
6x84%
Squat
Dynamic
Squat
Cleans
Shoulder Matrix Plate Throw

8x8x8x
3x10
Shoulders
Alt. Leg Lifts
8x8x8x
UOC Combo
8x8x8x
3x8x8x8
Alt Med Ball PU Plate Catch PU
Explosive Push 10x
10x w/ Band
Dead Lifts
Up
8x
8x
8x
8x
Bentover Lat Raise Bentover Row
10x
10x
Upper Back
Biceps
10x
8x
8x
8x
JM Press
Pullover
3x10
3x10
Triceps
Lower Back
Dips
Tricep Negatives
3xAMAP
3x8
3x10
Jammer Ext
Abduction
St Ball Push
Jam Ext 3x10
LB's
LB's
Jam Bench 3x8
Quick Feet2x20s
8x2x50% Bands
30 Sec. Rest!!
No Clean
5x78% Power
4x81%
4x84%
4x84%
Front Squat
Step Ups
10x
10x Each Leg
10x
8x
8x
8x
SL Band Squat
Deadlift
8x
8x Each Leg
8x
8x
8x
6x
Bicep 12's
Concent. Curls
4x4x4x
10x
4x4x4x
10x
4x4x4x
8x
Staball HeadLift Partner Glute
10x Hold 3 Sec! 8x
10x
8x
10x
6x
3x10 w/ Mini Band
Step Ups 3x8
Steps w/ bands
QB's
Wall Ball3x10
Sh bnd 3 sets
QB's
Sh bnd 3 sets
Quick Feet 2x20s
Scissor Jmp 3x10

Ab Twist 2 sets
RB's
Push Press 3x8

M Ball Twist 3x 15
RB's
Lunge 3x8
Qk ft 20 sec
Cycle Kicks 3x8
OL
M Ball Wall 3x10

Jammer Ext. 3x8
DL
Push Press 3x8

Plate Catch 3x8
WR's
DB's
1H Plate Ct.3x10
Seat Punch pass3x8

Push press 3x8
M Ball Wall 3x10
Lat Push Up 3x8
WR Bnd Raise 3x10
Pl Ctch PU 3x8
Forearm Rolls 3x

OL
Band Walks 3x
Box Jumps 3x8
Scissor Jump 3x8

Quick Feet2x20s
Squat Jmps 3x10
DL
Dead Lift 3x6

Power Stepup
Jam Ext 3x10

Sq Jumps 3x8
WR's
DB's
Romanian DL 3x8 Cycle Kicks3x10

QK ft 5x20sec
Sqt Jump 3x6

USE NEW %'s
Week 8 (June 27- July 1)

MONDAY
TUESDAY
WEDNESDAY
Dynamic Warmup
Forward Lunge
Inchworm
Spiderman
Slow Carioca
High Knees
Butt Kicks
A Skips
B Skips
Dynamic Warmup
Forward Lunge
High Knees
Butt Kicks
OFF
Lift
Abs
Chose 4 Abs (35s Rest)
Band Stretch
Lift
Warm up/ Mobility
Do Dynamic Warm Up
Walking High Knees
30 Yard Bounding
360 Turns x 2
Agility/Conditioning
Sprint Workout
80/60/40s x 4
Rest times in Program
20/40/60/80s
Rest times in Program
Agility
1. Zig Zag Quick Feet
2. Z Pattern Run
3. Squrim
15 sec Rest in between
Pro Killers x3 1 min Rest in between
Partner Stretch
THURSDAY
Dynamic Warmup
Forward Lunge
Inchworm
Spiderman
Slow Carioca
High Knees
Butt Kicks
A Skips
B Skips
Lift
Abs
Band Stretch
FRIDAY
Dynamic Warmup
Forward Lunge
High Knees
Butt Kicks
Lift
Warm up/ Mobility
Do Dynamic Warm Up
Walking High Knees
High Knees w/ 10 yd sprint
Carioca to Sprint
Bear Crawl to Sprint
Wall Sprints 2x30 sec.
Agility/Conditioning
Agility
1. 40 Yard Shuttle x 4
21 second rest.
2. 3 cone C x4 (2 ES)
15 sec. Rest
3. 4 Cone A x4 (2ES)
15 Sec. Rest
4. Pro Agility x6 (3 ES)
9 sec. Rest
10/20/40/100's sequence x6
Rest in the program
Partner Stretch
Our greatest glory is not in never falling but in rising every time we fall.
Confucius
BEAVER FOOTBALL
Upper Body
27-Jun
Monday
Thursday
Exercise
Dynamic
Heavy
Bench Press
Heavy
Bench
Dynamic
Variation
Bench
8x78% 2.5 Min

8x81% Rest!!!
6x84%
30 Sec. Rest!!
AMAP 92%
Alt DB Bench
Floor Press Bench
8x w/ Bands
10x Rest!!
8x
8x
Shoulder Circuit UOC Combo

8x8x8x
8x8x8x
Shoulders
8x8x8x
8x8x8x
8x8x8x
8x8x8x
Lateral Push Up Depth Push Up
Explosive Push 10x
10x w/ Band
Up
8x
8x & Plate
8x
8x
Inverted Row
Band Row
3x10
10x
Upper Back
SA Bentover Row 8x
3x8
8x
Leverage
Negatives
10x
10x
Triceps
10x
8x
8x
8x
3x10
Jammer Ext
Jammer Bench
Push Press 3x10
LB's
4 Square Drill
BGO's 3x8
3x15Ball 3x20sec
Shoulder Matrix
Wall
QB's
RB's
OL
DL
WR's
DB's
Quick Feet 2x20s
Lower Body
Exercise
4 SQ Drill 3x15
Dynamic
Heavy
8x78% 2.5 Min

8x81% Rest!!!
6x84%
5x87%
Dynamic
Squat
8x2x51% Chains
30 Sec. Rest!!
5x78% Hang
5x78% Power
4x81%
4x81%
Cleans
4x84%
4x84%
3x87%
3x87%
Romanian DL
Front Squat
8x
3x8
Alt. Leg Lifts
8x
Split V Band
8x
3x8
SL Band Squat
Sumo DL
8x Each Leg
8x
Dead Lifts
8x
8x
8x
6x
Bicep 18's
Insane 7's
6x6x6x
W/ Partner
Biceps
6x6x6x
3 Sets
6x6x6x
Good Mornings
Towel Curls
10x
10x
Lower Back
10x
10x
10x
10x
3x10x10x10
Calves
Step Ups 3x8
Scissor J's 3x10
LB's
Depth Jumps
Quick Feet2x20s
3x10

Box3x20Sec.
BGO's 3x8
Friday
Squat
Decline Abs 7x7x7

1H Plate Ct.3x10
T Raise 3x10
Quick Feet 3x20
sec
Plyo.
Quck Feet 3x20sec.
Tuesday
QB's
RB's
OL
DL
Quick Feet 2x20s
Forearm Roll 3x
4 sq. Drill x3
Step Ups 3x8
Cone Hops 2x10
Quick Feet5x20s
Dead Lift 3x8
Chain Walks 3x H
Squat Jumps
BGO's 3x8
3x10 Press 3x10 Wall Sp 3x15
Push
WR's
Quick Feet 2x20s

Cone Hops 3x10
1H Plate Ct.3x10
Plyo Box 3x20sec
DB's

Sec.
Squat Jump 3x10 Dot Drill 3x20s
**Week 9 (July 4-July 8)**

MONDAY
TUESDAY
WEDNESDAY
Dynamic Warmup
Dynamic Warmup
OFF
Forward Lunge
Forward Lunge
Backward Lunge w/ Twist Backward Lunge w/ Twist
Inchworm
High Knees
Spiderman
Butt Kicks
Slow Carioca
High Knees
Lift
Butt Kicks
A Skips
Warm up/ Mobility
B Skips
Do Dynamic Warm Up
Backward Open Door Skip Walking High Knees
Carioca to Sprint
Barrel Roll Sprint
360 Turns
Lift
Agility
Abs
Choose 8 abs (45s Rest) 15 sec. rest In between
3 sets 15s of each exercise 4 Cone B x 4 ( 2 Each Side)
Band Stretch
Run Beaver Run and
Report Times to Coach
5 Cone Sprint B x 6(3ES)
Haug By Friday!!!!
Z Cone Sprint x 4 (2 ES)
9 sec. rest inbetween
20/40/60/80 sequence x6
Partner Stretch
THURSDAY
Dynamic Warmup
Forward Lunge
Inchworm
Spiderman
Slow Carioca
High Knees
Butt Kicks
A Skips
B Skips
Lift
Abs
U Abs and Heavy Plate Abs
3 sets of each exercise x 12
Band Stretch
FRIDAY
Dynamic Warmup
Forward Lunge
High Knees
Butt Kicks
Lift
Warm up/Mobility
Do Dynamic Warm Up
Walking High Knees
30 Yard Bounding
Agility/Power
3 Cone F x 4 (2Each side)
3 Cone C x 4 L Test (2 ES)
4 Cone H x 4 (2 ES)
4 Cone A x 4 (2 ES)
Side Sprint Hops 4x10
15 sec. rest 1 Leg/ 2 Leg
20/40/60/80 sequence x6
Partner Strech
''Don't quit. Suffer now and live the rest of your life as a champion.''
Mahummad Ali
BEAVER FOOTBALL
Upper Body
4-Jul
Monday
Thursday
Exercise
Dynamic
Heavy
8x81% 2.5 Min

8x84% Rest!!
6x87%
4x87%
Bench Press
Heavy
Bench
Dynamic
8x3x53% Bands
30 Sec. Rest!!
Stabball DB Press
Pin Press
8x
6x Rest!!
8x
6x HEAVY!!
Lower Body
Exercise
Tuesday
Friday
Dynamic
Heavy
6x81% 2.5 Min

6x84% Rest!!!
5x87%
5x87%
Squat
Dynamic
Squat
8x2x53% Bands
30 Sec. Rest!!
5x81% Hang
5x81% Power
Variation
4x84%
4x84%
Cleans
Bench
4x84%
4x84%
4x87%
4x87%
Devinche Lap St Shoulder Press
Lunge
Bulgarian Squat
3x8
10x Bar
10x Explosive 10x Each Leg
Shoulders
Alt. Leg Lifts
Power Shrugs
8x
10x
8x w/ Band
3x8
8x
8x
8x
Plate Catch PU Alt Med Ball PU
SL Band Squat
Deadlift
Explosive Push 10x
10x
8x Each Leg
8x
Dead Lifts
Up
8x
8x
8x
8x
8x
8x
8x
6x
Man. Rear Delt SA Bentover Row
Bicep 1 1/2's Strip Curls
3x10
3x10
10x
10x
Upper Back
Biceps
Lat Pulldown
Inverted Row
10x
10x
3x8
3x8
10x
8x
JM Press
Skull crusher
Staball Headlift Partner Glute
10x
3x10
10x Hold 3 Sec!! 8x
Triceps
Lower Back
10x
Pullover
10x
8x
8x
3x8
10x
6x
3x10
3x10x10x10
Jammer Ext
Calves
St Ball Push
Jam Ext 3x10
LB's
LB's
Jam Bench 3x8
Quick Feet2x20s
Step Ups 3x8
Steps w/ bands
QB's
Wall Ball3x10
Sh bnd 3 sets
QB's
Sh bnd 3 sets
Quick Feet 2x20s
Scissor Jmp 3x10

Ab Twist 2 sets
RB's
Push Press 3x8

M Ball Twist 3x 15
RB's
Lunge 3x8
Qk ft 20 sec
Cycle Kicks 3x8
OL
M Ball Wall 3x10

Jammer Ext. 3x8
Seat Punch pass3x8

Push press 3x8
M Ball Wall 3x10
Lat Push Up 3x8
WR Bnd Raise 3x10
Forearm Rolls 3x
DL
Push Press 3x8

Plate Catch 3x8
WR's
1H Plate Ct.3x10
Pl Ctch PU 3x8
DB's

OL
DL
WR's
DB's
Band Walks 3x
Box Jumps 3x8
Scissor Jump 3x8

Quick Feet2x20s
Squat Jmps 3x10
Dead Lift 3x6

Jam Ext 3x10
Power Stepup
Sq Jumps 3x8
3x6
Romanian
QK ft 5x20sec
Sqt Jump 3x6

Week 10 (July 11- July 15)

MONDAY
TUESDAY
WEDNESDAY
Dynamic Warmup
Dynamic Warmup
Forward Lunge
Lift
Inchworm
Warm up/ Mobility
Spiderman
Do Dynamic Warm Up
Slow Carioca
Walking High Knees
High Knees
Butt Kicks
Carioca to Sprint
A Skips
360 Turns
B Skips
Open Door Skip
Agility
5 Cone C x 4 ( 2 Each Side)
Lift
Abs
Choose 4 abs (35s rest) 5 Cone D x 5 ( 2 Each Side)
4 sets 15s each exercise 15 sec. rest In between
Band Stretch
Bag Drills- High Knees,
Zig Zags, Shuffle x 4 ( 2 Each Side)
9 Sec rest In between
300's x 3
OL/DL 60 sec.
LB/TE/K/FB 55 sec.
DB/RB/WR/QB 50 sec.
Partner Stretch
OFF
THURSDAY
FRIDAY
Dynamic Warmup
Dynamic Warmup
Forward Lunge
Lift
Inchworm
Warm up/ Mobility
Spiderman
Do Dynamic Warm Up
Slow Carioca
Walking High Knees
High Knees
Butt Kicks
A Skips
Squat Jumps 2x10
B Skips
Open Door Skip
Agility/Power
3 Cone A x 4 (2 ES)
3 Cone B x 4 L Test (2 ES)
Lift
4 Cone F x 4 (2 ES)
Abs
Choose 4 abs (35s rest)
Bag Drills
1. Back&Forth x 4
Band Stretch
2. 2 in a hole, 4 in a hole x 4
3. Side shuffle x 4 (2 ES)
9 sec rest!
Zig Zag Hops x 4
Scissor Jumps to Sprint 3x10
10/20/40/100's sequence x4
Partner Strech
Theres only one way to succeed in anything, and that is to give it everything.
-Vince Lombardi
BEAVER FOOTBALL
Upper Body
11-Jul
Monday
Thursday
Exercise
Dynamic
Heavy
Bench Press
Heavy
Bench
Dynamic
Variation
Bench
6x84% 2.5 Min

6X87% Rest!!!
4x90%
30 Sec. Rest!!
Incline DB Bench
Floor Press
8x w/ Bands
8x Rest!!
8x
8x w/ BAR
Shoulder Matrix Stball DB Press

8x
10x
Shoulders
8x
8x
8x
8x
Fish Push Up Depth Push Up
Explosive Push 10x
10x w/ Band &
Up
8x
8x Plate
8x
8x
Cable Row
Inverted Row
3x8
3x10
Upper Back
Bentover Lat RaisePullover
3x8
3x8
JM Press
Skull crusher
3x10
10x
Triceps
6 Point PU
8x
3x8
8x
3xAMAP
Pull ups
Jammer Bench
Push Press 3x10
LB's
4 Square Drill
BGO's 3x8
3x15Ball 3x20sec
Shoulder Matrix
Wall
QB's
RB's
OL
DL
WR's
DB's
Quick Feet 2x20s
Lower Body
Exercise
Friday
Dynamic
Heavy
6x84% 2.5 Min

6x87% Rest!!!
4x90%
4x90%
Squat
Dynamic
Squat
8x2x53% Chains
30 Sec. Rest!!
5x84% Hang
5x84% Power
4x87%
4x87%
Cleans
4x87%
4x87%
3x90%
3x90%
Step Ups
RDL's
8x Explosive
8x Each Leg
Alt. Leg Lifts
8x Each Leg
8x
8x
8x
SL Band Squat
Sumo DL
8x Each Leg
8x
Dead Lifts
8x
8x
8x
6x
Bicep 18's
EZ Bar Curl
6x6x6x
10x
Biceps
6x6x6x
10x
6x6x6x
8x
Good Morning
St Leg DL
10x Hold 3 Sec!! 3x8
Lower Back
10x
Towel Curls
10x
3x10
3x10x10x10
Calves
Step Ups 3x8
Scissor J's 3x10
LB's
Depth Jumps
Quick Feet2x20s
3x10
Decline Abs 7x7x7

1H Plate Ct.3x10
T Raise 3x10
Quick Feet 3x20
sec
Quck Feet 3x20sec.
Plyo.
4 SQ Drill 3x15
BGO's 3x8
Tuesday
QB's
RB's
OL
DL
Quick Feet 2x20s
Forearm Roll 3x
4 sq. Drill x3
Step Ups 3x8
Cone Hops 2x10
Quick Feet5x20s
Dead Lift 3x8
Chain Walks 3x H
Squat Jumps
BGO's 3x8
3x10
Push Press 3x10 Wall Sp 3x15
WR's
Quick Feet 2x20s

Cone Hops 3x10
1H Plate Ct.3x10
Plyo Box 3x20sec
DB's

Squat Jump 3x10 Dot Drill 3x20s
Week 11 ( July 18- July 22)

MONDAY
TUESDAY
Dynamic Warmup
Dynamic Warmup
Forward Lunge
Lift
Inchworm
Spiderman
Warm up/ Mobility
Slow Carioca
Do Dynamic Warm Up
High Knees
Walking High Knees
Butt Kicks
A Skips
Carioca to Sprint
B Skips
360 Turns
Open Door Skip
Agility/Power
3 Cone D ( 2 Each Side)
Lift
4 Cone B ( 2 Each Side)
Abs
5 Cone A ( 2 Each Side)
2 Sets 25 Sec Each
Band Stretch
1. Height x 4
2. Distance x 4
Alt Leg Bounding ( rest 9s)
1. Height x 4
2. Distance x 4
10/20/40/100's sequence x4
Partner Stretch
WEDNESDAY
OFF
THURSDAY
FRIDAY
Dynamic Warmup
Dynamic Warmup
Forward Lunge
Lift
Inchworm
Warm up/ Mobility
Spiderman
Do Dynamic Warm Up
Slow Carioca
Walking High Knees
High Knees
Butt Kicks
A Skips
Squat Jumps 2x10
B Skips
Open Door Skip
Power
Bags ( Rest 9 sec.)
2. Gaunlet x 4
Lift
3. 1 Leg Pops x4
Abs
Jumps
3 Sets 15 Sec. Each
Band Stretch
Hops
Front to Back 4x10
Side to Side 4 x10
Partner Strech
"Most just look up at the stars, a champion climbs up a mountain and grabs one."HJB
BEAVER FOOTBALL
Upper Body
18-Jul
Monday
Thursday
Exercise
Dynamic
Heavy
Bench Press
Heavy
Bench
Dynamic
Variation
Bench
8x3x54% Bands
30 Sec. Rest!!
CG Bench
8x 2.5 Min Rest!
8x
8x
6x84% 2.5 Min

6X87% Rest!!!
4x90%
3x91%
Alt DB Bench
8x 2.5 Min
8x Rest!!
6x
Band T Raise UOC Combo

8x
10x Bar
Shoulders
8x
8x
8x
8x
Plate Catch PU Depth Push up
Explosive Push 10x
10x w/ bands
Up
8x
8x
8x
8x
Bent Lat Raise
Inverted Row
10x
3x10
Upper Back
10x
Man Rear Delt
8x
3x8
Leverage
Skull Crusher
10x
10x
Triceps
Dips
8x
3xAMAP
8x
3x10
Lat Pulldown
St Ball Push
Jam Ext 3x10
LB's
up3x8
Jam
Bench 3x8
Quick Feet2x20s
Lower Body
Exercise
Tuesday
Friday
Dynamic
Heavy
6x84% 2.5 Min

6x87% Rest!!!
4x90%
3x91%
Squat
Dynamic
Squat
Cleans
Alt. Leg Lifts
Dead Lifts
Biceps
Lower Back
Abduction
LB's
8x2x54% Bands
30 Sec. Rest!!
4x84%
4x84%
4x84%
4x84%
4x87%
4x87%
Romanian DL
45 Lunge
8x
3x10
8x
Split V Band
8x
3x8
SL Band Squat
Deadlift
8x Each Leg
8x
8x
8x
8x
6x
Bicep 1 1/2's Hammer Curls
8x
10x
8x
10x
8x
8x
Goodmornings Partner Glute
10x Hold 3 Sec!! 8x
10x
8x
10x
6x
3x10 w/ Mini Band
Sqt Jp bands
F/S Lunge 3x8.
3x8 Ups 3x8
Step
Steps w/ bands
QB's
Wall Ball3x10
Sh bnd 3 sets
QB's
Sh bnd 3 sets
Scissor Jmp 3x10
Quick Feet 2x20s Ab Twist 2 sets
RB's
Push Press 3x8

M Ball Twist 3x 15
RB's
Lunge 3x8
Qk ft 20 sec
OL
M Ball Wall 3x10

Jammer Ext. 3x8
Seat Punch pass3x8

Push press 3x8
M Ball Wall 3x10
Lat Push Up 3x8
WR Bnd Raise 3x10
Forearm Rolls 3x
DL
Push Press 3x8

Plate Catch 3x8
WR's
1H Plate Ct.3x10
Pl Ctch PU 3x8
DB's

OL
DL
WR's
DB's
Band Walks 3x
Box Jumps 3x8
Cycle Kicks 3x8

Scissor Jump 3x8
Quick Feet2x20s
Squat Jmps 3x10
Dead Lift 3x6 Jam Ext 3x10

Power Stepup Sq Jumps 3x8
3x6
Romanian
QK ft 5x20sec
Sqt Jump 3x6
Qk Feet 5x20
sec Jumps 3x8
Box
Hip Sled 3x8

4 sq. Drill x3
Week 12 (July 25- July 29)

MONDAY
TUESDAY
Dynamic Warmup
Dynamic Warmup
Forward Lunge
Lift
Inchworm
Spiderman
Warm up/ Mobility
Slow Carioca
Do Dynamic Warm Up
High Knees
Walking High Knees
Butt Kicks
A Skips
Carioca to Sprint
B Skips
360 Turns
Open Door Skip
Agility/Power
Lift
Abs
5 Cone C ( 2 Each Side)
2 Sets 25 Sec Each
Band Stretch
1. Height x 4
2. Distance x 4
Cones (9 sec Rest)
1. Cone Hops F/B L/R
6x10 (3 Each Side)
2. Z Cone Hops x6
10/20/40/100's sequence x6
Partner Stretch
WEDNESDAY
OFF
THURSDAY
FRIDAY
Dynamic Warmup
Dynamic Warmup
Forward Lunge
Lift
Inchworm
Warm up/ Mobility
Spiderman
Do Dynamic Warm Up
Slow Carioca
Walking High Knees
High Knees
Butt Kicks
30 Yard Bounding
A Skips
B Skips
Wall Sprint 2x30sec
Open Door Skip
Power
Bags ( Rest 9 sec.)
2. Gaunlet x 4
Lift
3. 1 Leg Pops x4
Abs
Jumps (15s Rest)
3 Sets 15 Sec. Each
Band Stretch
Hops
Star Cone x 4 2 Legs sprint 10
Star Cone x 4 1 Leg sprint 10
Partner Strech
You Must Be An ACTIVE Particpant In Your Own Survival
BEAVER FOOTBALL
Upper Body
25-Jul
Monday
Thursday
Exercise
Dynamic
Heavy
6x84% 2.5 Min

6X90% Rest!!!
4x90%
3x91%
Bench Press
Heavy
Bench
Dynamic
8x3x58% Chains
30 Sec. Rest!!
Alt stb DB Bench
Floor Press
8x w/ BAND
8x Rest!!
8x
6x BAR!
Lower Body
Exercise
Tuesday
Friday
Dynamic
Heavy
6x87% 2.5 Min

5x90% Rest!!!
4x91%
3x91%
Squat
Dynamic
Squat
8x2x58% Chains
30 Sec. Rest!!
Variation
4x87%
4x87%
Cleans
Bench
3x90%
3x90%
3x91%
3x91%
Shoulder Matrix St Shoulder Press
Power Step Ups
RDL's
8x
3x8
10x w/ DB's
10x Each Leg
Shoulders
Alt. Leg Lifts
8x
Power Shrugs
10x
8x
8x
3x8
8x
8x
Sus Chain PU Alt Med Ball PU
SL Band Squat ST Leg DL
Explosive Push 10x
10x
8x Each Leg
8x
Dead Lifts
Up
8x
8x
8x
8x
8x
8x
8x
6x
Band Row
Bentover Row
Bicep 18's Insane 7's
3x10
10x
6x6x6x
10x
Upper Back
Biceps
Man Rear Delt 8x
6x6x6x
10x
3x8
8x
6x6x6x
8x
Negatives
JM Press
Staball head lift Partner Glute
3x10
3x10
10x Hold 3 Sec!! 8x
Triceps
Lower Back
Dips
6 Point PU
10x
8x
3xAMAP
3x8
10x
6x
3x10
3x10x10x10
Jammer Ext
Calves
Plate Throw 3x10 Jammer Bn 3x10
Band Jumps 2x8 Squat J's 3x10
LB's
LB's
Cone Hops
4 sq drill 3x15
Quick Feet 5x20s
Ladders 3x
3x10
Wall Ball3x20sec
Quick Feet 5x20s
Sh Band 3x
Plyo Box 3x20s
QB's
Forearm Roll 3x
Bar Catch 3xAMAP
RB's
Forearm Roll 3x
Ladders 3x
BGO's 3x10
Jammer Bn 3x10
OL
Plate Throw 3x10

Ladders 3x
DL
WR's
DB's
Seat Punch pass3x8

Leg Swings 3x12
St Punch
Quick Feet 3x20sec
Jammer Bn 3x10
1Pass3x10
Arm Jam 3x8
Jammer Bench3x10 Forearm Rolls3x
Ladders 3x
Band Raise3x10
1H Plate Ct. 3x8 Leg Swings 3x12
Quick feet 20 sec Jammer Bn 3x10
QB's
RB's
Quick Feet 2x20s Dec Abs 7x7x
Wall Sprints 3x15s

Depth Jmps3x8
Quick Feet 5x20sCone Hops 3x8
OL
Chain Walks 3x
Box Jumps 3x8
Quick Feet2x20s
BGO's 3x10
DL
Band Jumps 3x6 Wall Spt 3x15s

Push Press 3x6 Sq Jumps 3x8
WR's
Depth Jumps 3x8 Scissor J's 3x8

Quick Feet 5x20s Dot Drill 3x15s
DB's
Quick Feet
5x20s
Box
Jumps 3x8
Hip Sled 3x8

4 sq. Drill x3
IV.
Percentage Charts
max
100
105
110
115
120
125
130
135
140
145
150
155
160
165
170
175
180
185
190
195
200
205
210
215
220
225
230
235
240
245
250
255
260
265
35%
35
37
39
40
42
44
46
47
49
51
53
54
56
58
60
61
63
65
67
68
70
72
74
75
77
79
81
82
84
86
88
89
91
93
35%
40%
40
42
44
46
48
50
52
54
56
58
60
62
64
66
68
70
72
74
76
78
80
82
84
86
88
90
92
94
96
98
100
102
104
106
40%
45%
45
47
50
52
54
56
59
61
63
65
68
70
72
74
77
79
81
83
86
88
90
92
95
97
99
101
104
106
108
110
113
115
117
119
45%
50%
50
53
55
58
60
63
65
68
70
73
75
78
80
83
85
88
90
93
95
98
100
103
105
108
110
113
115
118
120
123
125
128
130
133
50%
55%
55
58
61
63
66
69
72
74
77
80
83
85
88
91
94
96
99
102
105
107
110
113
116
118
121
124
127
129
132
135
138
140
143
146
55%
60%
60
63
66
69
72
75
78
81
84
87
90
93
96
99
102
105
108
111
114
117
120
123
126
129
132
135
138
141
144
147
150
153
156
159
60%
65%
65
68
72
75
78
81
85
88
91
94
98
101
104
107
111
114
117
120
124
127
130
133
137
140
143
146
150
153
156
159
163
166
169
172
65%
70%
70
74
77
81
84
88
91
95
98
102
105
109
112
116
119
123
126
130
133
137
140
144
147
151
154
158
161
165
168
172
175
179
182
186
70%
74%
74
78
81
85
89
93
96
100
104
107
111
115
118
122
126
130
133
137
141
144
148
152
155
159
163
167
170
174
178
181
185
189
192
196
74%
78%
78
82
86
90
94
98
101
105
109
113
117
121
125
129
133
137
140
144
148
152
156
160
164
168
172
176
179
183
187
191
195
199
203
207
78%
81%
81
85
89
93
97
101
105
109
113
117
122
126
130
134
138
142
146
150
154
158
162
166
170
174
178
182
186
190
194
198
203
207
211
215
81%
84%
84
88
92
97
101
105
109
113
118
122
126
130
134
139
143
147
151
155
160
164
168
172
176
181
185
189
193
197
202
206
210
214
218
223
84%
87%
87
91
96
100
104
109
113
117
122
126
131
135
139
144
148
152
157
161
165
170
174
178
183
187
191
196
200
204
209
213
218
222
226
231
87%
90%
90
95
99
104
108
113
117
122
126
131
135
140
144
149
153
158
162
167
171
176
180
185
189
194
198
203
207
212
216
221
225
230
234
239
90%
91%
91
96
100
105
109
114
118
123
127
132
137
141
146
150
155
159
164
168
173
177
182
187
191
196
200
205
209
214
218
223
228
232
237
241
91%
max
100
105
110
115
120
125
130
135
140
145
150
155
160
165
170
175
180
185
190
195
200
205
210
215
220
225
230
235
240
245
250
255
260
265
max
270
275
280
285
290
295
300
305
310
315
320
325
330
335
340
345
350
355
360
365
370
375
380
385
390
395
400
405
410
415
420
425
430
435
35%
95
96
98
100
102
103
105
107
109
110
112
114
116
117
119
121
123
124
126
128
130
131
133
135
137
138
140
142
144
145
147
149
151
152
35%
40%
54
110
112
114
116
118
120
122
124
126
128
130
132
134
136
138
140
142
144
146
148
150
152
154
156
158
160
162
164
166
168
170
172
174
40%
45%
122
124
126
128
131
133
135
137
140
142
144
146
149
151
153
155
158
160
162
164
167
169
171
173
176
178
180
182
185
187
189
191
194
196
45%
50%
135
138
140
143
145
148
150
153
155
158
160
163
165
168
170
173
175
178
180
183
185
188
190
193
195
198
200
203
205
208
210
213
215
218
50%
55%
149
151
154
157
160
162
165
168
171
173
176
179
182
184
187
190
193
195
198
201
204
206
209
212
215
217
220
223
226
228
231
234
237
239
55%
60%
162
165
168
171
174
177
180
183
186
189
192
195
198
201
204
207
210
213
216
219
222
225
228
231
234
237
240
243
246
249
252
255
258
261
60%
65%
176
179
182
185
189
192
195
198
202
205
208
211
215
218
221
224
228
231
234
237
241
244
247
250
254
257
260
263
267
270
273
276
280
283
65%
70%
189
193
196
200
203
207
210
214
217
221
224
228
231
235
238
242
245
249
252
256
259
263
266
270
273
277
280
284
287
291
294
298
301
305
70%
74%
200
204
207
211
215
218
222
226
229
233
237
241
244
248
252
255
259
263
266
270
274
278
281
285
289
292
296
300
303
307
311
315
318
322
74%
78%
211
215
218
222
226
230
234
238
242
246
250
254
257
261
265
269
273
277
281
285
289
293
296
300
304
308
312
316
320
324
328
332
335
339
78%
81%
219
223
227
231
235
239
243
247
251
255
259
263
267
271
275
279
284
288
292
296
300
304
308
312
316
320
324
328
332
336
340
344
348
352
81%
84%
227
231
235
239
244
248
252
256
260
265
269
273
277
281
286
290
294
298
302
307
311
315
319
323
328
332
336
340
344
349
353
357
361
365
84%
87%
235
239
244
248
252
257
261
265
270
274
278
283
287
291
296
300
305
309
313
318
322
326
331
335
339
344
348
352
357
361
365
370
374
378
87%
90%
243
248
252
257
261
266
270
275
279
284
288
293
297
302
306
311
315
320
324
329
333
338
342
347
351
356
360
365
369
374
378
383
387
392
90%
91%
246
250
255
259
264
268
273
278
282
287
291
296
300
305
309
314
319
323
328
332
337
341
346
350
355
359
364
369
373
378
382
387
391
396
91%
max
270
275
280
285
290
295
300
305
310
315
320
325
330
335
340
345
350
355
360
365
370
375
380
385
390
395
400
405
410
415
420
425
430
435
max
440
445
450
455
460
465
470
475
480
485
490
495
500
505
510
515
520
525
530
535
540
545
550
555
560
565
570
575
580
585
590
595
600
605
35%
154
156
158
159
161
163
165
166
168
170
172
173
175
177
179
180
182
184
186
187
189
191
193
194
196
198
200
201
203
205
207
208
210
212
35%
40%
54
178
180
182
184
186
188
190
192
194
196
198
200
202
204
206
208
210
212
214
216
218
220
222
224
226
228
230
232
234
236
238
240
242
40%
45%
198
200
203
205
207
209
212
214
216
218
221
223
225
227
230
232
234
236
239
241
243
245
248
250
252
254
257
259
261
263
266
268
270
272
45%
50%
220
223
225
228
230
233
235
238
240
243
245
248
250
253
255
258
260
263
265
268
270
273
275
278
280
283
285
288
290
293
295
298
300
303
50%
55%
242
245
248
250
253
256
259
261
264
267
270
272
275
278
281
283
286
289
292
294
297
300
303
305
308
311
314
316
319
322
325
327
330
333
55%
60%
264
267
270
273
276
279
282
285
288
291
294
297
300
303
306
309
312
315
318
321
324
327
330
333
336
339
342
345
348
351
354
357
360
363
60%
65%
286
289
293
296
299
302
306
309
312
315
319
322
325
328
332
335
338
341
345
348
351
354
358
361
364
367
371
374
377
380
384
387
390
393
65%
70%
308
312
315
319
322
326
329
333
336
340
343
347
350
354
357
361
364
368
371
375
378
382
385
389
392
396
399
403
406
410
413
417
420
424
70%
74%
326
329
333
337
340
344
348
352
355
359
363
366
370
374
377
381
385
389
392
396
400
403
407
411
414
418
422
426
429
433
437
440
444
448
74%
78%
343
347
351
355
359
363
367
371
374
378
382
386
390
394
398
402
406
410
413
417
421
425
429
433
437
441
445
449
452
456
460
464
468
472
78%
81%
356
360
365
369
373
377
381
385
389
393
397
401
405
409
413
417
421
425
429
433
437
441
446
450
454
458
462
466
470
474
478
482
486
490
81%
84%
370
374
378
382
386
391
395
399
403
407
412
416
420
424
428
433
437
441
445
449
454
458
462
466
470
475
479
483
487
491
496
500
504
508
84%
87%
383
387
392
396
400
405
409
413
418
422
426
431
435
439
444
448
452
457
461
465
470
474
479
483
487
492
496
500
505
509
513
518
522
526
87%
90%
396
401
405
410
414
419
423
428
432
437
441
446
450
455
459
464
468
473
477
482
486
491
495
500
504
509
513
518
522
527
531
536
540
545
90%
91%
400
405
410
414
419
423
428
432
437
441
446
450
455
460
464
469
473
478
482
487
491
496
501
505
510
514
519
523
528
532
537
541
546
551
91%
max
440
445
450
455
460
465
470
475
480
485
490
495
500
505
510
515
520
525
530
535
540
545
550
555
560
565
570
575
580
585
590
595
600
605
max
610
615
620
625
630
635
640
645
650
655
660
665
670
675
680
685
690
695
700
705
710
715
720
725
730
735
740
745
750
755
760
765
770
775
35%
214
215
217
219
221
222
224
226
228
229
231
233
235
236
238
240
242
243
245
247
249
250
252
254
256
257
259
261
263
264
266
268
270
271
35%
40%
54
246
248
250
252
254
256
258
260
262
264
266
268
270
272
274
276
278
280
282
284
286
288
290
292
294
296
298
300
302
304
306
308
310
40%
45%
275
277
279
281
284
286
288
290
293
295
297
299
302
304
306
308
311
313
315
317
320
322
324
326
329
331
333
335
338
340
342
344
347
349
45%
50%
305
308
310
313
315
318
320
323
325
328
330
333
335
338
340
343
345
348
350
353
355
358
360
363
365
368
370
373
375
378
380
383
385
388
50%
55%
336
338
341
344
347
349
352
355
358
360
363
366
369
371
374
377
380
382
385
388
391
393
396
399
402
404
407
410
413
415
418
421
424
426
55%
60%
366
369
372
375
378
381
384
387
390
393
396
399
402
405
408
411
414
417
420
423
426
429
432
435
438
441
444
447
450
453
456
459
462
465
60%
65%
397
400
403
406
410
413
416
419
423
426
429
432
436
439
442
445
449
452
455
458
462
465
468
471
475
478
481
484
488
491
494
497
501
504
65%
70%
427
431
434
438
441
445
448
452
455
459
462
466
469
473
476
480
483
487
490
494
497
501
504
508
511
515
518
522
525
529
532
536
539
543
70%
74%
451
455
459
463
466
470
474
477
481
485
488
492
496
500
503
507
511
514
518
522
525
529
533
537
540
544
548
551
555
559
562
566
570
574
74%
78%
476
480
484
488
491
495
499
503
507
511
515
519
523
527
530
534
538
542
546
550
554
558
562
566
569
573
577
581
585
589
593
597
601
605
78%
81%
494
498
502
506
510
514
518
522
527
531
535
539
543
547
551
555
559
563
567
571
575
579
583
587
591
595
599
603
608
612
616
620
624
628
81%
84%
512
517
521
525
529
533
538
542
546
550
554
559
563
567
571
575
580
584
588
592
596
601
605
609
613
617
622
626
630
634
638
643
647
651
84%
87%
531
535
539
544
548
552
557
561
566
570
574
579
583
587
592
596
600
605
609
613
618
622
626
631
635
639
644
648
653
657
661
666
670
674
87%
90%
549
554
558
563
567
572
576
581
585
590
594
599
603
608
612
617
621
626
630
635
639
644
648
653
657
662
666
671
675
680
684
689
693
698
90%
91%
555
560
564
569
573
578
582
587
592
596
601
605
610
614
619
623
628
632
637
642
646
651
655
660
664
669
673
678
683
687
692
696
701
705
91%
max
610
615
620
625
630
635
640
645
650
655
660
665
670
675
680
685
690
695
700
705
710
715
720
725
730
735
740
745
750
755
760
765
770
775
V.
Summer Conditioning
Agility Drill Explanations

Note: Make sure you perform each of these exercises full go and abide by the designated
rest times. Abiding by the rest times and working 100% will have a major impact with you
on the field.
The Squirm
-develops footwork and reaction time
1. Start in a two-point stance, sprint forward 5 yards
2. At the 5 yard mark stop and rotate 360 degrees by planting one hand on the ground and
spinning
3. Sprint 5 more yards, stopping and rotating 360 degrees in the opposite direction, by planting
one hand on the ground and spinning
4. Sprint another 5 yards and stop and plant, cutting at a 90 degree angle breaking right or left
and sprinting for 10 yards
40 Yard Ladder Sprint

-Develops agility and conditioning
1. Start in your position stance on the starting line
2. Sprint 5 yards to the first line, touch the line with your right hand, return to the starting line,
and touch it with you left hand
3. Sprint 10 yards to the second line, touch the line with your right hand, return to the starting
line, and touch it with your left hand
4. Sprint 5 yards to the first line, touch the line with your right hand, and return to the starting
line
Z-Pattern Run
-Improve transitional movement and turning ability
1. Position 3 cones on two lines 5 yards apart such that the cones on line 1 are 0, 10, and 20
yards, and the cones on line 2 are at 5, 15, and 25 yards
2. Start in a two-point stance
3. Sprint diagonally 5 yards to the first cone, plant the outside foot and run around the cone
4. Continue to sprint diagonally to each cone, running around each cone
ZigZag Quick Feet
-Improve footwork and change of direction skills
1. Start in a position stance facing a row of 10 cones, each about 1 yard apart
2. Step forward quickly and diagonally with the right foot to the right cone, then slide the left
foot to the right foot
3. Lead with the left foot the left side of the next cone, and then slide the right foot to the left foot
4. Continue with this pattern through all 10 cones, as quick and efficiently as possible
Pro Agility
Objectives: Improve athletic abilities and body coordination during sudden change of directions
Directions:
1. Measure out a 10 yard area with 5 yard increments
2. Start from a two point stance with your feet straddling the 5 yard line and one hand touching
the 5 yard line
3. Sprint 5 yards to the left, touch the line with your left hand
4. Sprint back 10 yards and touch the line with your right hand
5. Finally sprint through the starting line
Pro Killers
Same as pro agility. Only difference is that you complete one rep and get back to the starting
point chopping your feet and start again! Apply reps and rest time.
6 Cone Breakdown
Keep the cones the same a Z cone. At each cone breakdown and chop your feet around the cone
keeping your hips down and chest over your feet. Chop your feet around the cone until your toes
point to the other cone. Explode to the next cone and repeat.
Beaver Run Test

Start at goal line of the football field, then:
1. Run to 25 yd line and back to goal line
2. Run to 50 yd line and back to goal line
3. Run to furthest away 25 yd line and back to goal line
4. Run to furthest goal line, and back to original goal line
5. Run from goal line to furthest, back line, of the end zone line; then, back to furthest
end zone line at opposite end of field, then back again to furthest back end zone
line
Note: If test is done correctly, you will have run a total of 850 yards and finish at the opposite
end of the field from where you started.
Times:
3:20 Offensive Linemen 2:50 Tight Ends, Quarterbacks, Linebackers
3:10 Defensive Tackles 2:45 Running Backs
3:00 Defensive Ends 2:40 Defensive Backs, Wide Receivers
Cone Drills
Note: Perform all drills 100% and abide by designated rest times!!
3 Cone Drills
(All Cones are 5 Yards Apart)
A. Sprint inside of first cone 360 turn, sprint to the inside of bottom left cone 360 turn sprint
through the start.
B. Sprint, Back peddle, Sprint
C. L Test.
D. Sprint, Sprint, Sprint
E. Shuffle, Sprint, Sprint
F. Sprint, Sprint, Back peddle
G. Back peddle, Sprint, Back Peddle
H. Back peddle, Shuffle, Sprint
Perform Each Drill with Correct Footwork, Stay Low, Eyes Up.
A
D.
4 Cone Drills
(All Cones are 5 Yards Apart)
A.
B.
C.
D.
E.
F.
G.
H.
Back peddle, Sprint, Back Peddle, Sprint

Shuffle, Sprint, Shuffle, Sprint
Beaver Agility.
Sprint to Inside Top Left Cone Circle, Sprint to Inside Top Right Circle,
Sprint to Bottom Right Cone Circle, Sprint
Sprint, Sprint, Sprint, Sprint
Back peddle, Sprint, Back peddle, Sprint
Sprint, Shuffle, Back peddle, Sprint
Sprint, Shuffle, Back peddle at Angle, Sprint
A.
E.
F.
G.
H.
5 Cone Drills
(All Cones 5 Yards Apart, Split Middle Cone)
A. Sprint, Half Circle up to Left Cone, Shuffle, Sprint, Half Circle to Lower Right Cone,
Shuffle
B. Sprint to Middle Cone Half Moon to Back peddle to lower Right, Sprint, Back Peddle to
Center Cone Half Moon, Sprint, Sprint
C. Sprint to the Middle cone, Sprint to any combination of the four, but coming back to the
center cone before touching the others. ( have some one shout out a combination of 1-4)
D. Sprint, Sprint to middle cone touch with hand open up shuffle, Back peddle, Sprint
A
B.
D.
6 Cones
(5 Yards Apart, May Need Adjustment on Certain Drills)
A. Sprint To Upper Center, Circle Around To Lower Right, Sprint, Sprint To Lower Center,
Circle Around To Upper Left, Sprint
B. Shuffle, Sprint, Decelerate, Shuffle, Sprint
C. Shuffle, Sprint, Shuffle, Weave
D. Sprint, Back peddle, Sprint, Back peddle, Sprint, Plant and make a cut and sprint
A.
B.
C.
D.
Bag Drills
All bag drills except single bag drills should be performed with a 5 yard sprint going into the
bags and finish with a 5 yard sprint when completing the bag work. When performing the
different bag drills the athlete should consistently maintain good athletic position (staying low,
keeping knees high, eyes up and keeping hips square).
A.
B.
C.
D.
E.
F.
G.
H.
I.
5 to 6 Bag Drills
Sprint through.
High knees
Two in every Hole
Two in every Hole with a stutter Step.
Side Shuffle.
Zig Zag Run through the bags.
Side Shuffle with two hand touch
Single Leg Hops
Double Leg Hops
5 to 6 Bags Staggered
A.
B.
C.
D.
Sprint around bags.

Shuffle through
Up and Back Run
Up and Back Run/Back peddle
Single Bag Drill
A. Side Hops and Sprint

B. Single Leg Side Hops and Sprint
C. Front to Back Hops Spr
Sprint Workouts
Note: Abide by all sprint times and rest times if you miss your time you will run it over or
have another sequence!
1. SPRINT SEQUENCE: 20/40/60/80s: The distances involved are to be run in
an incremental sequence as instructed. The standard relief between
repetition and rest between sets is as follows:
SPRINT
RELIEF PER SET
REST BEFORE NEXTSET
20's
10 sec.
1 min.
40's
15-20 sec.
2 min.
60's
20-25 sec.
2 min.
80's
30-35 sec.
IT'S OVER!
2. SPRINT SEQUENCE: 10/20/40/100s: The distances involved are to be run in an
incremental sequence as instructed. The standard relief between repetitions and
rest between sets is as follows:
SPRINT
RELIEF PER SET
REST BEFORE NEXT SET
10's
10 sec.
1 min.
20's
15-20 sec.
2 min.
40's
20-25 sec.
2 min.
100's
35-40 sec
IT'S OVER!
3. SPRINT SEQUENCE: 80/60/40s: The distances involved are to be run in a
decremental sequence as instructed. The standard relief between repetitions and
rest between sets is as follows:
SPRINT
RELIEF PER SET
REST BEFORE NEXT SET
80's
30-35 sec.
3 min.
60's
25-30 sec.
2 min.
40's
20-25 sec.
ITS OVER!
VI.
Nutrition
Nutrition
To excel as a student athlete it is essential that you properly fuel your mind and
body. This will not happen with a magical powder or pill, but rather with a consistent
balanced approach including the amount of food, the quality of these foods, and the
timing of your intake. Properly fueling your body will help you perform optimally in the
classroom, weight room, and on the field. The following are guidelines to help you
achieve peak performance and optimize your short-and long-term health. This includes
strategies for losing excess fat weight, or adding lean muscle weight, meal planning and
snack selection, timing of intake, as well as tips for reading labels.
Nutrition 101
The calories or energy we get, come from food. Food components that supply
energy include carbohydrates, protein, fat, and alcohol. Carbohydrate and protein both
have 4 calories per gram, fat contains 9 calories per gram and alcohol has 7 calories per
gram. Water and other nutrients called micro-nutrients which include vitamins and
minerals, contain no calories, however, are essential for the body to function normally.
One of the keys of good nutrition for sports performance and health is to focus on
nutrient density. Nutrient density refers to the amount of nutrients you are getting per the
amount of food you are eating. For example a glass of 100 percent orange juice would be
more nutrient dense than a glass of soda. Below is a summary of the key nutrients,
including their calorie (energy) level, food sources, functions and recommended amounts.
Carbohydrates [CHO]
(4cals/g)
Simple: sugar, sweets, candy,
Complex: Cereals, pasta, rice,
potatoes, breads, fruits, veggies
Functions: Stored as glycogen
in
muscle and liver and is an
important fuel during exercise.
Storage is limited so needs to be
emphasized in diet.
Best fuel for moderate & high
intensity exercise. Primary fuel
source in the brain. Important for
recovery & to help with muscle
building. Complex carbohydrates
contain many essential vitamins,
and minerals.
Amounts: 50-60% of total
calories. ~ 3 grams / pound body
weight. 250 pounds x 3 = 750
grams of carbohydrate
Fat (9 cals/g)
Protein (4 cals/g)
Types:
Types:
Unsaturated fat (liquid at room Lean red meat, poultry, fish,
temp) healthy fats: Vegetable
oils i.e. canola & olive oil, nuts,
seeds, fish oil
Saturated Fat (solid at room
temp.) unhealthy fats: Butter,
lard, full fat dairy products,
coconut oil.
Functions:
Is the primary fuel we burn at rest
& during low moderate intensity
exercise. Liquid fats contain
essential nutrients that aid in the
health of all cells, reduces
inflammation and the viscosity
/thickness of our blood
Amounts: 20-35% of total
calories (emphasize healthy fats)
eggs,
low fat dairy, soy, beans/legumes,
nuts, seeds
Functions:
Muscles and hormones are made
of protein. Each protein is made
of
amino acids. Amino acids are the
building blocks for protein
synthesis /muscle building &
repair
Note: If you are not eating
enough
calories or carbohydrate, protein
will be used for energy and limit
your ability to make new muscle.
Amounts: 15-25% total calories
0.6-0.8 grams per # body weight
Ex) 220 pounds
0.7 grams x 220# = 154 grams
Ex) 286 pound
0.7 grams x 286# = 200 grams
ESTIMATED CALORIC AND MACRONUTRIENT NEEDS
Weight Calories
180
200
220
240
260
280
300
320
3500-3900
3900-4400
4300-4800
4700-5200
5100-5700
5400-5700
5800-6100
6200-6500
Carbohydrate Protein in
in grams
grams
490-660
550-730
600-800
655-870
710-940
625-890
680-950
725-1000
115-140
(150*)
125-155
(165*)
140-170
(180*)
155-185
(196*)
165-200
(210*)
180-215
(230*)
190-230
(245*)
205-245
(260*)
Fat (total)
in grams
Saturated
Fat (max)
98-140
35-39
110-155
39-44
120-170
43-45
130-185
45
140-200
45
150-200
45
165-200
50
175-200
50
The above calorie and nutrient levels are specific for football players in training. During
periods of down time (not working out regularly), your calorie and nutrient needs will
to be reduced. If your goals are to lose weight, a rule of thumb is to reduce calorie intake
250-500 calories per day. To gain weight, increase calorie intake 250-750 calories /day.
Tips for Reading Labels
Training Guidelines
FUELING BEFORE, DURING, & AFTER TRAINING &
COMPETITION
While the amount and type of food you choose matters for daily refueling, the timing of
intake relative to your workouts and competition is also important. In fact, when you eat
can either help or impair your performance or workout. For example, eating a meal just a
few minutes before a workout will not be digested quickly enough to supply energy to
your working muscles and will also likely lead to an upset stomach. However, eating a
small snack 30-60 minutes before a workout can be helpful to your performance and
recovery. Building a solid routine of pre-training/competition foods and fluids and
knowing what to eat and drink before, during, and after training and competition is a key
for effective exercise training and successful performance.
EATING BEFORE TRAINING AND COMPETITION
Eating and drinking before training helps to: prevent feelings of light-headedness
minimize fatigue & maximize performance by fueling muscles with CHO increase
ability to concentrate by fueling the brain prevent feelings of hunger and thirst helps
with recovery including the building of new muscle
Pre-training/game meals- Your meal should be eaten ~3-5 hrs before training/games,
and should be high in carbohydrate (at least half of the calories), moderate in protein, and
low in fat. This meal should contain around a of your total calorie needs for the day.
Everyone is different with respect to the exact types and amounts of food they can
tolerate before practice or games, but over time you will learn what works best for you.
Make sure you are consuming adequate fluids with your meal (2-3 cups /16-24 ounces).
(For examples see sample meals at the end of this chapter).
Pre-workout or game snacks - A small snack is recommended particularly before a
strenuous or long workout, or when you are doing two workouts a day. It is suggested
you eat a small snack 30-60 min before training or competition that includes mostly
carbohydrate (30-50 grams) a modest amount of protein (7-15 grams) and small amounts
of fat. Examples include a bowl of cereal with low-fat milk, or a Clif/Gatorade bar, both
which contain around 250 calories. A general rule may be that you should never begin
your workout thirsty or hungry! (see 250 calorie snack list for additional examples at the
end of this chapter).
FUELING DURING TRAINING AND COMPETITION
For workouts lasting longer than 60 minutes or during games and scrimmages, it
is recommended to fuel with small amounts of carbohydrate to help maintain exercise
intensity (muscle contraction requires carbohydrate), reduce fatigue, cramping, and
maintain mental focus. Maintaining hydration is also important, so a commercial sport

drink (Gatorade), or a homemade sports drink (see under Hydration section) is an ideal
choice because it is quickly absorbed and replaces fluids and electrolytes (sodium,
potassium), in addition to supplying carbohydrates. The key is not to consume a beverage
that is too concentrated (soda, or full strength juice) because it will not be quickly
absorbed and will likely lead to an upset stomach. With respect to the use of gels or
similar products, practice with these products first during a practice---not a game.
In summary, during exercise:
Drink 2-4 cups of sport drink per hour by drinking 4-8 oz every 15-20 minutes.
During high temperatures and humidity you use your water and carbohydrate stores
much quicker so make sure to achieve the upper end of these recommendations
during these conditions.
EATING FOR RECOVERY & MUSCLE BUILDING AFTER

TRAINING/GAMES
Eating after an intense workout or a game is essential for recovery and
preparation for your next workout. It helps you replace carbohydrate stores in your
muscle (glycogen) and helps repair damaged muscle and build new muscle. This is
especially true during two-a-day workouts, when there is a small amount of time between
training sessions. If you do not eat a snack or meal after a workout, you will prolong
recovery and your body will breakdown your muscle for energy, reducing your muscle
mass. This is counter productive! Eat within 60 minutes, the sooner the better. The
snack or meal should contain a mixture of carbohydrate and protein and modest amounts
of fat. Include at least 70-100 grams of carbohydrate and 20-30 grams of protein (~500600 calories; for examples see next page and page 28 for 500 calorie snack lists). Also
remember to include fluids. As a rule, drink ~3 cups of fluid per pound of body weight
lost during the workout.
Situation
Timing
Carbohydrate
Goals
Protein
Goals
Food Examples
BEFORE practice or
game (MEAL)
3-5 hours
before
practice,
workout,
competition
100-200 g
30-50 grams
. 2 poached eggs + 2
pieces toast + 1 orange +
10 oz milk. 2 cups of pasta
with tomato sauce + 1 cup
cottage cheese + H20 . 1
large turkey sandwich + 1
cup carrots + 1 piece of
fruit + 1 cup OJ
Pre-workout or game
(SNACK)
30-60
minutes
before
practice,
workout,
competition
30-50 g
Fueling/Hydrating
DURING practice or
game
During
training
sessions &
competition
lasting longer
than 60-90
minutes
Drink 4-8 oz of
sport drink every
15-20 min. (1
g/minute or 3060 g per hr)
After workout or
games RECOVERY
FUEULING (snack
or meal)
within 60
minutes after
training
session or
game
Include at least
70-100 g
7-10 grams
. 1 sport bar + 1 cup water

. 1 fruit yogurt + cup
cereal + 1 cup water. 1
bagel + 2 slices turkey
with mustard + 1 cup
water. 1 cup milk + 1 cup
of cereal + 1 cup water
. 20 32 oz sport drink .
16 20 oz sport drink +
sports gel or bar + water
Bars: Luna, Pria, Powerbar
Include at
least 20-30
grams of
protein. No
need to
exceed 50.
. 2 cups sport drink + 1

cup low fat milk + sport
bar . 2 cups sport drink + 1
- 2 cups water + peanut
butter sandwich . 2 cups
sport drink + 1 - 2 cups
water + turkey sandwich .
2 - 3 cups water + 1 cup
low-fat chocolate milk + 3
graham crackers . 2 cups
sport drink + 1 - 2 cups
water + 1 fruit yogurt
TIPS FOR MAINTAINING OR IMPROVING BODY COMPOSITION

Energy (calories)
Food containing carbohydrate, protein, and fat provide important nutrients and energy
(calories). Your body weight will remain the same if energy intake equals energy
expenditure (output). Regardless if you desire to maintain your weight, lose weight or
gain weight, the principles summarized above summarizing the timing of intake are
important. Additionally the composition of the food intake recommended is similar, only
the amounts will differ. General guidelines on food choices are summarized below.
Following this you will find specific tips for your body composition goals as well as meal
and snack examples.
Choose nutrient dense foods over low nutrient dense foods (empty calories).
Whole grain bread, pasta, and cereals, brown rice
Fruits and vegetables
Lean protein sources including:
- Lean cuts of red meat, poultry, fish
-Eggs (if you have high cholesterol, consume in moderation)
-Bean containing dishes (rice & beans, beans & corn, chili)
- Nuts and seeds (if you are trying to lose weight eat in moderation)
- Dairy products (select low fat sources when possible; if lactose
intolerance select Lactaid, Lacteeze, or soy milk such as Silk)
Decrease foods high in animal and trans-fats (saturated = solid).
Fried foods (chicken, fish, potato chips, French fries)
High fat meats (bacon, sausage, ribs, skin on chicken, prime rib)
Foods loaded with cheese, sauces, and sour cream
Include foods high in plant fat and fish oils (unsaturated fats)
Nuts and seeds (peanut butter, almonds, cashews, walnuts)
Vegetable oils (olive, canola, soybean, safflower & sunflower oils)
Non-hydrogenated margarine (Smart Balance)
Fish
Selected oils from beans (note: most beans are very low in fat with the exception
of soy and garbanzo beans)
Choose your sugars wisely for training!
Instead of soda choose 100% juice, diluted juice or sport drinks,
Instead of cakes, cookies, candy bars, & pies choose fresh fruit, dried fruit,
yogurt, frozen yogurt, sorbet, reduced fat ice cream, whole grain muffins, energy
bars (Clifbar, Powerbar, Harvest bar)
Limit alcohol- excess alcohol impairs protein synthesis and muscle building it also
increases your risk for heart disease and cancer.
EATING PATTERNS FOR TRAINING & PERFORMANCE
Eat breakfast! (or at least a snack if you have an early morning workout)
Breakfast is one of the most important meals for athletes. Training on an empty
stomach for an athlete who wants to gain muscle mass is counterproductive. Instead of
building muscle you will break down muscle for energy.
Bowl of whole grain cereal (>3g fiber), skim milk, banana, almonds, glass of
juice.
PB & J sandwich, glass of milk, glass of OJ (or two pieces of fruit)
1 whole egg, 3 egg whites (particularly if you have high cholesterol), whole grain
toast, butter/margarine or peanut butter, jam, juice or fruit
Eat frequently!
Eating frequently (every ~3 hours) prevents athletes from energy drain and excessive
hunger (for specifics on timing of intake see previous section)
Eat breakfast, lunch, dinner
Eat several snacks
Depending on body your composition goals, refer to the appropriate section below for
tips for guidance on achieving your goals. This information combined with the snack and
meal plans that will follow will guide you in selecting a food pattern that will provide you
with the proper amounts of carbohydrate, protein, fat and nutrients to fuel your training
and game day performances.
WEIGHT MAINTENANCE TIPS
If your goal is to maintain weight or improve your body composition, try to keep a
consistent pattern and avoid eating too few calories, or too little carbohydrate or protein.
The proper balance and the timing of intake are essential to avoid muscle breakdown and
have carbohydrates available to fuel muscles. For a guide on how many calories and the
amount of carbohydrate, protein and fat you need see the table on the second page of this
chapter. Also see the sample menus and snack ideas at the end of this section.
WEIGHT GAIN STRATEGIES

If your goal is to gain weight see the tips below and select the appropriate calorie level on
second page of this chapter, as well as the meal plans and snacks at the end of this
section. To achieve weight gain, more calories from food need to be consumed than is
expended through exercise and daily activities. A pound of weight is equal to
approximately 3500 calories. If your weight is stable and you add 500 extra calories per
day you should gain about 1 pound per week. If you gain the weight too quickly (more
than 2 pounds/wk) you will be adding more fat than muscle.
Energy (Calories)
Weight gain, and particularly muscle gain, is best achieved by eating nutrient dense
calories from carbohydrate and protein with modest amounts of added fat. This must be
done in combination with a strength training program, and adequate recovery time.
Key Tips!
*To gain one pound of weight per week, add approximately 500 cal/day (see snack
handout or below).
* If you gain the weight too quickly (more than 2 pounds/wk) you will be adding
more fat than muscle
* Timing of intake is important--eat several meals and snacks each day. This will
ensure adequate fuel (carbohydrate and protein) are available for workouts which will
also help with recovery and the building of new muscle.
500 Calorie snack examples
Peanut Butter & Jelly Sandwich + 1 cup 1% Milk
Bagel + 2 T. Peanut Butter
Turkey and Cheese Sandwich + 20oz. Sports Drink
1 cup Kashi Go Lean Crunch + 1 cup 1% Milk + 20oz Sports Drink
1 Clif Bar/Powerbar/Harvest Bar + 16oz. 1% milk
Egg sandwich + 1 banana
Weight Gainers Tips

Eat early and eat often.
Eat something within 1 hour of waking
Eat something every 3-4 hours
Adding calories to breakfast

Instead of lower calories cereals like honey nut cheerios go with granola or grape nuts
Add dried fruit to cereals
Instead of toast go with bagels
Instead of jam on your toast or bagel use peanut butter (or use both or PB and honey)
Go with low fat chocolate milk, 2% milk or 100% juice for fluids (2-3 cups)
Cook eggs in olive or canola oil
Add peanut butter, nuts, dried fruit, brown sugar, and powdered milk to oatmeal
Use milk instead of water when making instant oatmeal
Make a PB & J from frozen waffles
Add carnation instant breakfast to milk
Adding calories to lunch and dinner

Make PB & Js with bagels
Use thicker sliced bread for sandwiches
Smear non-hydrogenated margarines (tub) on bread when making sandwiches
Smear peanut butter on apples or bananas
Add avocado to turkey sandwiches
Try hummus, guacamole or tapenades (olive spread) as a condiment on sandwiches
Saute meat and veggies in canola or olive oil (~1T)
To salads add kidney/garbanzo beans, sunflower seeds, walnuts, raisins/craisins,
croutons, tuna, cottage cheese or deli meats, and liberal amounts of oil based salad
dressings (Italian, vinaigrettes)
Add low fat sour cream and tub margarines to potatoes
Adding calories to snacks (see 500 calorie snack list)

Take advantage of snacks provided by strength coaches or athletic trainers
Do not use these as a crutch theyre only to supplement your plan
Combine your favorite nuts, dried fruit, and chocolate pieces
Try Fig Newtons as a sweet treat
When in class all day try freezing yogurt overnight and add granola to it as it defrosts
Add a package of carnation instant breakfast to a carton of milk from the caf or
convenient store
Little tips for big gains

Apple, cranberry, cranapple, grape, pineapple, and most juice blends (banana-orange
pineapple) have more calories than orange, grapefruit, or tomato juice.
When making juice from frozen concentrate, add less water then what the directions
indicate.
Add cup of powdered milk to 1 cup of 2% milk, or add malt powder, carnation instant
breakfast or other powdered flavorings
WEIGHT LOSS STRATEGIES

Energy (Calories)
Your body weight will remain the same when energy intake equals energy expenditure
(output). To create a weight loss you need to create an energy deficit and expend more
energy than you take in through food. Weight loss basics: To minimize muscle loss, and
have energy to train, you should not lose more than 1-2 pounds per week. A one pound
weight loss is equal to a 3500 calorie deficit. To lose 1 pound per week you need a 500
calorie deficit per day (500 cal x 7 days = 3500). You could achieve this by eating 500
fewer cal /day, or eating 250 fewer calories and expending 250 extra calories. A simple
way to remove calories from your intake is to remove excess amounts of empty calories
in your meals and snacks. Negative side effects of losing weight too quickly include,
muscle loss, fatigue, dehydration, and illness are common when using inappropriate
methods such as fasting, high protein diets, laxatives, and sweat suits.
KEY GUIDELINES for ACHIEVING WEIGHT LOSS Choose Nutrient Dense
foods that will provide satiety (fullness). See snack & meal examples
Quality protein sources: Poultry, fish, red lean meat, beans, eggs/ egg whites
(moderation on yolks if you have high cholesterol)
Select fiber rich foods: whole grain breads, cereals, pasta, brown rice, beans, &
lentils
Select low fat dairy (milk, cottage cheese, yogurt, & cheese), if lactose intolerant
try Lactaid, Lacteeze or soy milk like Silk
Consume whole pieces of fruit rather than drinking large amounts of juice/fruit
punch
Consume a variety of vegetables
Consume nuts and seeds and other healthy fats in moderation
Reduce the intake of foods with excess fat.
Fried foods (chicken, potato chips, French fries)
Biscuits with gravy, croissants
Cream based soups and sauces (select those made with broth)
High fat meats (bacon, sausage, ribs, skin on chicken, prime rib)
Lower the amount of added sugar.
Instead of regular soda replace with flavored water (or plain), diluted juice or
sports drinks (limited amounts), or diet soda in moderation.
Instead of cakes, cookies, and pies choose whole grain muffins, fruit, or yogurt.
Limit or avoid alcohol. Alcoholic beverages are high in calories and lead to
dehydration. Excess alcohol intake impairs muscle synthesis. Note: 12oz beer or
5oz wine or 1.5oz liquor is ~150 cal.
EATING PATTERNS
Eat frequently throughout the day.
Eating every few hours maintains your energy level and maximizes recovery from
training and competition.
Avoids becoming over-hungry.
Maintains satiety (fullness) and prevent overeating.
Eat breakfast everyday.
Jump starts your engine for the day.
Reduces chances for overeating later in day.
Ensures a high quality workout.
Maximizes protein building and carbohydrate storage in the muscle.
Reduce portion sizes of your high-fat and high-sugar choices
Avoid super-sized meals and drinks.
Share a meal with a friend or use a doggy bag.
Focus on nutrient dense choices and you can eat a larger volume of food without
excess calories (for example instead of consuming a large cheese burger, large
fries and large coke ( ~1800 cal) select a chicken sandwich with veggies, fruit and
a baked potato and youll have more nutrients and ~500 fewer calories.
Be a mindful eater.
Do not eat too fast (Once you begin eating it takes approximately 15 minutes for
your brain to sense you are getting full).
Ask yourself if youre hungry before you start eating.
Focus on eating and enjoy it (minimize TV especially the Detroit Lions while
eating).
THE BIG 10 (11) THINGS TO DO TO LOSE FAT WEIGHT
1. Eat Breakfast this jump starts your metabolism, fuels training, and prevents
binges later in the day
2. Include protein with every meal and snack this helps hold on to your muscle
while youre losing weight. (protein foods are low-fat dairy, lean chicken/fish/red
meat, beans, soy, and limited amounts of peanut butter/nuts)
3. Eat frequently to prevent you from getting over hungry or training on empty,
both of which will lead to over eating
4. Limit added fat calories from fried/high fat foods (like cream based
sauces/soups, ribs, fried chicken)
5. Limit added sugar calories from candy and packaged cakes, etc.
6. Limit calories from alcohol it goes straight to the gut (beer belly)
7. Increase your fiber by eating more fruits, veggies, whole grains, and beans you
will feel fuller longer, helping you eat less
8. Increase the cardio find at least 30 minutes each day to hop on the bike,
elliptical, stairmaster, or treadmill
9. Reduce portions by going with a 6 oz. steak vs. a 12 oz., or 1 cups of pasta vs.
3 cups
10. Limit your fluid calories from soda, fruit drink, high fat milk, sports drinks and
100% juice
11. Sleep 7-9 hours every night its been shown that people overeat when they dont
get adequate sleep
SUPPLEMENTATION
SUPPLEMENT FACTS
What is a supplement?
A dietary supplement is any product taken by mouth that contains dietary
ingredients (is loosely used term) and its label clearly states that it is a dietary
supplement.
The manufacturer is responsible to make label information truthful and not misleading.
However, due to Dietary Supplement and Health Education Act (DSHEA) of 1994
information on labels can be vague. If the product label does not make a disease claim the
wording can be somewhat misleading. For instance, a product could state that it may
improve muscle building and performance without any actual data to support this claim.
You will note nearly all supplements, following the claim it states This statement has
not been evaluated by the Food and Drug Administration. This product is not intended to
diagnose, treat, cure, or prevent any disease. The manufacturer is also responsible for
making sure that all the dietary ingredients in the supplements are safe however they are
not typically tested by an independent agency before they are put on the market. Unlike
drugs used for medical purposes, manufacturers and distributors of supplements do not
need to register with FDA or get FDA approval before producing or selling dietary
supplements unless they make a disease claim.
FACT: A recent study conducted from 2006-7 by Informed-Choice where they
purchased dietary supplements at several retail stores in the United States and evaluated
the contents of these products.
- 25% (13 of 52 tested) contained banned steroids. Andro was the most common.
-11.5% (6 of 52 tested) contained banned stimulants. Ephedra was the most common.
IMPORTANT NOTE! None of these banned substances were listed on the label
Things to be aware of:
Supplement companies do not have to prove a supplements safety, effectiveness
or potency before placing it on the market. Therefore, potential harmful sideeffects are unknown!
Check on the safety and effectiveness of supplements. A good site to check is the
Resource Exchange Center who works with the NCAA.
http://www.drugfreesport.com/
Supplements are expensive and will not take the place of a poor diet. Consider
using the money for improving the quality of the food you buy
DO NOT take a dose larger than is recommended on the package!

If you feel you are having a reaction (e.g., headache, upset stomach, dehydration,
etc.) STOP TAKING THE PRODUCT IMMEDIATELY!
Partial List of Possible Hazardous Side-Effects of Anabolic Steroid Abuse
(From The American College of Sports Medicine)
Negative effect on blood lipid profile (increase in LDL, the bad cholesterol, and
decrease in HDL, the good cholesterol) which is a leading contributor to heart
disease
Increase in connective tissue (e.g., tendon) injuries
Liver tumors and/or dysfunction
Testicular atrophy
Infertility
Enlargement of the hearts left ventricle, which can lead to malfunctions of the
heart muscle
Strokes and other cerebral accidents
The following is the NCAA BannedDrug Classes.
BE AWARE!!!!!
SAMPLE MEAL PLANS

Use the table at the beginning of this section to estimate your approximate calories needs.
Below are several sample meal plans that will give you an idea of the types and amounts
of foods you should consume. Also following the meal plans refer to the list of 250 and
500 calorie snacks.
SAMPLE DAILY MENU

2500-Calorie Menu
Saturated
fat (g)
Amount
Calories
CHO (g)
Protein (g)
Fat (g)
1 medium
70
14
1 Tbsp
90
1 medium
1 cup
105
190
455
27
30
75(65%)
1
8
16(14%)
5
14(27%)
0
3
4(8%)
6 oz
196
36
2 cups
1 cup
1.5 cups
433
55
165
849
90
11
20
121(57%)
10
4
14
64(30%)
4
1
4
14(15%)
1
2
5(5%)
1 cup
220
42
1 cup
190
37
410
79(77%)
16(16%)
5(11%)
1(2%)
2 cups
1 cup
2 cups
415
281
18
81
17
3
15
13
2
2
19
-
2 Tbsp
50
6
1
764
105(56%)
31(16%)
24(28%)
7(8%)
2478
380(61%)
127(20%)
57(21%)
17(6%)
Breakfast
Bagel, whole wheat
Peanut Butter,
crunchy
Banana, fresh
Chocolate Milk, 2%
Lunch
Grilled Chicken
Breast
Brown Rice
Broccoli
Milk, 1%
Snack
Yogurt, low-fat,
fruit on bottom
Granola, Go Lean
Crunch
1
-
Dinner
Spaghetti noodles
Sauce, meaty
Salad, mixed greens
Salad, dressing,
ranch
Totals
SAMPLE DAILY MENU 2500-Calorie Menu

Saturated
fat (g)
Amount
Calories
CHO (g)
Protein (g)
Fat (g)
4 each
2 Tbsp
cup
240
104
35
48
27
9
7
1
3
1
cup
110
21
1 cup
114
603
27
132(87%)
11(7%)
5(7%)
2(3%)
1 medium
72
19
1 Tbsp
90
162
22(54%)
4(9%)
8(44%)
1(5%)
1 sandwich
452
33
32
23
1 cup
1.5 cups
53
165
670
12
20
65(39%)
1
13
46(27%)
4
27(36%)
2
8(10%)
12 each
cup
110
95
205
8
15
23(45%)
1
4
5(10%)
2
2
4(17%)
1
2
3(13%)
6 oz
196
36
1 med (6 oz)
158
36
2 Tbsp
29
1.5 cups
403
38
24
18
6 each
71
857
2497
12
91(42%)
333(53%)
2
68(32%)
134(22%)
2
26(27%)
70(25%)
Breakfast
Pancake, 4, fzn
Syrup, maple
Blueberries, fzn
Yogurt, low-fat,
fruit on bottom
Orange Juice
1
1
Snack
Apple
Peanut Butter,
crunchy
Lunch
Deli Sandwich: 2
slices whole wheat,
4oz turkey, 1T
mayo, 1 slice
cheese
Carrots, baby, fresh
Milk, 1%
Snack
Wheat thin crackers
Chocolate Milk, 2%
Dinner
Grilled Chicken
Breast
Baked Potato
Sour Cream, fat
free
Chili, con carne, w/
beans
Saltine crackers
Totals
2
6
8(8%)
22(8%)
Sample Daily Menu 3000 Calorie Menu

Calories
CHO (g)
Protein (g)
Fat (g)
Saturated
fat (g)
275
52
101
2 Tbsp
105
27
1 cup
1 cup
1 cup
109
86
113
789
28
12
27
149 (75%)
1
8
2
19(10%)
1
0
0
14(16%)
0
0
0
2 (2%)
1 med
40
1 cup
164
28
204
37(72%)
7(14%)
2(8%)
1(4%)
608
55
30
33
Med sized
93
81
782
24
21
100(51%)
1
0
31(16%)
0
0
33(37%)
0
0
9(10%)
1 bar
220
43
220
43(78%)
4(8%)
4(7%)
1(4%)
1 burger
513
22
40
32
13
1 large
2T
1 cup
134
58
87
792
31
2
22
77(38%)
3
2
0
45(22.7)
0
5
0
36.5(41%)
0
3
0
16(18%)
1 cup
cup
190
45
235
36
12
48(81%)
3
8
11(18%)
3
0
3(11%)
0
0
0
3022
454 (59%)
117 (16%)
92.5(27%)
29 (8.7%)
Amount
Breakfast
Pancakes
Nut butter
Maple syrup, honey, or fruit
jam
Fruit
Milk (Skim)
100 % Orange Juice
4, med
sized
1 Tbsp
Snack
Clementine
Cottage cheese, low fat
Lunch
Nachos: 2oz. tortilla chips,
2oz reduced fat cheese,
cup reduced fat refried
beans, cup guacamole,
cup salsa
Cranberry Juice
Fruit
Snack
Quaker Oatmeal on the Go
Dinner
Mushroom Swiss Burger:
4oz ground beef (90 % or
better), whole wheat bun,
cup grilled mushrooms, 1
slice swiss cheese
Baked potato
Sour cream, fat free
Apple Juice
Evening Snack
Kashi Go Lean Crunch
Milk (Skim/2%)
Daily Total

Amount
Calories
CHO (g)
Protein (g)
Fat (g)
Saturated
fat (g)
145
25
86
109
334
109
783
12
29
11
28
105(54%)
8
1
12
1
28(14%)
0
0
30
1
33(38%)
0
0
3
0
3(3%)
Breakfast
Quick or cooked
oats
Milk (Skim)
Raisins
Nuts
Fruit
2 packets 1
cup
1 cup
cup
2 oz
1 cup
Snack
Pretzels
Hersheys Kisses
1 oz
4 pieces
107
103
210
22
12
34(65%)
3
1
4(8%)
1
6
7(30%)
0
4
4(17%)
1 sandwich
339
32
30
11
1 cup
1 medium
1 cup
55
42
250
13
11
47
1
1
11
0
0
3
0
0
2
1 cup
113
27
799
130(65%)
45(22.5%)
14(16%)
8(9%)
cup
c
176
82
217
14
8.5
22.5(41%)
5
1
6(11%)
12
1
13(53%)
2
2(8%)
3 tacos
585
46
39
27
1.5 cup
2T
152
58
795
22
2
70(35%)
1
2
42(21%)
8
5
40(45%)
2
3
15(17%)
400 (53%)
135 (18%)
109(32.5%)
32 (10%)
Lunch
Deli sandwich: 2
slices whole grain
bread, 4oz. turkey,
1 slice cheese, 1T
mustard
Baby carrots
Peach
Yogurt, low fat
100 % Orange
juice
Snack
Trail mix
Fruit
Dinner
Tacos: 4-6oz lean
ground beef, 3
flour
tortillas, c salsa,
c reduced fat
cheese
Fresh fruit salad
Sour cream, red.fat
Daily Total
3014

Amount
Calories
CHO (g)
Protein (g)
Fat (g)
Saturated
fat (g)
5 medium
c
2 c (16 oz)
1c
240
227
242
82
791
48
57
24
17
146 (74%)
5
16
1
22 (11%)
3
9
1
13 (15%)
1
6
7 (8%)
20 oz
160
40
~22 almonds
154
314
7
47 60%)
9
9 (11%)
10
10 (29%)
1
1 (3%)
2 sandwiches
858
66
63
38
10
16 oz
10
40
898
10
76 (34%)
1
64 (29%)
38 (38%)
10 (10%)
20 oz
160
40
1 medium
97
257
21
61 (95%)
1
1 (2%)
1
1 (3%)
2c
390
79
14
1c
283
21
16
15
1c
2 medium
2c
59
204
242
1178
3438
5
36
24
165 (56%)
495 (58%)
3
6
16
55 (19%)
151 (18%)
3
4
9
33 (25%)
95 (25%)
Breakfast
Pancakes
Maple Syrup
2% milk
Fruit
Snack
Sports drink or
diluted juice1
Almonds
Lunch
Deli sandwich:
4 (1oz) turkey
slices, 1 slice
cheese, 2 T mayo, 2
slices whole wheat
bread
Water
Baby carrots
Snack
Sports drink or
diluted juice1
Banana
Dinner
Spaghetti noodles
Spaghetti sauce
w/meat
Broccoli, cooked
Dinner roll
2% milk
Totals
1
6
11 (8%)
29 (8%)

Amount
Calories
CHO (g)
Protein (g)
Fat (g)
Saturated
fat (g)
2 c, cooked
2T
1 large
1c (8oz)
1c (8oz)
297
124
101
121
108
751
51
31
1
12
25
122 (65%)
12
8
8
2
30 (16%)
5
7
5
17 (19%)
1
2
3
6 (7%)
1 sandwich
355
42
13
15
1 medium
97
21
20 oz
152
38
604
101 (67%)
14 (9%)
16 (24%)
3 (13%)
2 sandwiches
704
68
27
36
10
16 oz
40
744
10
78 (42%)
1
28 (15%)
36 (44%)
9 (11%)
1 bar
210
38
10
20 oz
152
38
362
76 (84%)
10 (11%)
2 (5%)
348
238
204
242
1032
3493
0
43
36
24
103 (40%)
480 (55%)
69
3
6
16
94 (36%)
176 (20%)
8
6
4
9
27 (24%)
98 (25%)
2
1
1
6
10 (8%)
28 (7%)
Breakfast
Oatmeal
Honey
Egg, hard boiled
2% milk
Orange juice
Snack
Peanut Butter
Sandwich
Banana
Sports drink or
diluted juice1
Lunch
BLT (3 slices
turkey bacon, 1 leaf
of lettuce, 2 slices
tomato, 2 T mayo)
Baby carrots
Water
Snack
Power Bar
Sports drink or
diluted juice1
Dinner
Grilled chicken
Baked sweet potato
Dinner roll
2% milk
Totals
8 oz
1 large
2 med
2 c (16oz)
SAMPLE MENU 4,000- Calorie Menu

Amount
Calories
CHO (g)
Protein (g)
Fat (g)
Saturated fat (g)
2 cups
1 cup
8 oz
220
83
243
44
12
46
6
8
10
4
1
3
.29
1.8
2 each
2T
1T
130
100
101
877
24
26
.4
154(70%)
30(14%)
11
21(22%)
2.2
4.7(5%)
72
280
19
50
352
69(78%)
6(7%)
8(21%)
1(3%)
170
100
50
106
35
2
1
6
11
8
8
.26
2
8
.5
5
6
103
117
112
764
23
11
26
98 (51%)
3
11
2
49 (26%)
1
3
.16
.8
17 (20%)
7 (8%)
230
83
105
158
576
45
12
24
38
119(83%)
10
8
1
.5
19(13%)
2(3%)
.5(1%)
2 cups
2 cup
3 oz
1T
2 each
258
120
130
101
280
889
44
24
4
6
23
1.4
32
100(45%)
4
37(17%)
3
11
16
36(36%)
1
2.2
4
8.6(9%)
Snack
Bagel
Shake
1 each
195
38
.16
Honey
Skim milk powder
1T
cup
64
128
17
18
12
Breakfast
Honey nut cheerios
Skim milk
Low fat fruit variety
yogurt
Multigrain toast
Jelly
Butter
Snack
Apple
Granola Bar (Nature
Valley)
Lunch
Pita bread, whole wheat
Deli turkey
Deli ham
Swiss cheese
Mustard
Pretzels
Chicken noodle soup
Orange juice
Snack
Power bar
Skim milk
Heresys syrup,
Gatorade
Dinner
Whole grain rice
Mixed vegetables
Grilled chicken breast
Butter
Chocolate chip cookies
1 each
2 each
1 each
2 slices
2 slices
1 slice ( 1
oz)
2T
1 oz
1 cup
1 cup
1 each
1 cup
2T
20 oz
Banana
Frozen raspberries
Non-fat vanilla yogurt
Ice
1 each
cup
6 oz
Daily Total
105
53
60
27
14
11
605
125(83%)
24(16%)
1(1%)
.16 (Trace)
4,063
665(65%)
165(16%)
85(19%)
22(5%)
SAMPLE MENU 4,000 Calorie Menu
Breakfast
Frozen waffles
Maple syrup
Low fat yogurt
Apple juice
Butter
Snack
Blueberry muffin
Craisins
Skim milk
Heresys syrup
Lunch
Tuna Melt
Canned tuna- all white in H20
Miracle whip light
Whole wheat toast
American cheese
Tortilla chips
Salsa
Peaches
Snack
Hard boiled eggs
Pita bread
American cheese
Gatorade
Dinner
Chicken Quesadilla
Amount
Calories
CHO (g)
Protein (g)
Fat (g)
Saturated
fat (g)
3 each
4T
8 oz
8 oz
1T
207
209
243
116
108
883
39
54
46
28
7.2
3.4
.6
10
1.8
167(76%)
17.2(8%)
12
18.4(19%)
6.13
8.5(9%)
160
109
23
28
3
1
.9
83
105
457
12
24
87(76%)
8
12(11%)
6(12%)
.9(2%)
42
8
5
2.2
.7
1
60(34%)
1.4
3
4
.2
6.6
.2
.4
.5
.8
15.4(20%)
2.4(3%)
12
5
5
10
1
.2
3.2
.10
22(17%)
11.2(20%)
3.3(6%)
1 each
1
package
8 oz
2T
1 can
2T
2 pieces
1 slice
1 oz
cup
cup
2 each
1 each
1 slice
20 oz
191
37
256
31
138
16
29
698
3
48
2.5
19
3
7
83(48%)
158
165
31
158
512
2
33
2.5
38
76(59%)
.7
Flour tortillas
Chicken breast
Shredded cheese
Romaine lettuce
Tomatoes, diced
Sour cream
Refried beans
Whole wheat roll
Mexican rice
2 each
6 oz
cup
cup
cup
2T
119
76
cup
208
260
90
5
8
51
20
15
218
875
Snack
Chocolate pudding
Banana
Animal crackers
Skim milk
cup
1 each
20 each
8 oz
Daily Total
36
2
1
2
1
7
2
46
97(44%)
6
46
5
4
6
7
1.2
1.9
1.5
1
2
1
4.52
65(30%)
5
.6
.2
1.62
24(25%)
.3
7.9(8%)
154
105
134
83
476
23
27
22
12
84(71%)
5
1
2
8
16(13%)
2.8
7(13%)
3.8(7%)
3,901
594(61%)
192(20%)
82(19%)
26.8(6%)
SAMPLE DAILY MENU 4,500-Calories Menu

Food
Amount
Calories
CHO(g)
Protein(g)
Fat(g)
Saturated
fat (g)
Breakfast
Low fat fruit yogurt
Whole grain bagel
Small banana
Apple juice
Peanut butter
8oz
1each
1 each
8 oz
1T
243
195
105
112
94
749
46
38
27
28
3
154(82%)
10
7
1
3
1
1.8
4
22(12%)
8
12(14%)
1.5
3.3(4%)
Snack
Chocolate power bar
Gatorade
Raisins
1 each
20 oz
cup
230
158
244
632
45
38
64
147(93%)
10
.5
2
12(8%)
2(3%)
.5(1%)
18
6
2
15
9
4.7
5.6
.7
Lunch
Omelet
Eggs
American cheese
Chopped mushrooms, peppers,
onions
Whole wheat toast
Jelly
Cantaloupe
3 each
1 oz
cup
222
106
25
2 each
2T
1 cup
256
100
54
48
26
14
Orange juice
Snack
Whole wheat bread
Deli turkey
Miracle whip
Shake
Skim milk powder
Honey
Small banana
Frozen raspberries
Dinner
Frozen salmon fillets
Romaine lettuce
Italian salad dressing
Whole wheat dinner roll
Medium baked potato
Butter
Snack
Frozen pepperoni pizza
Oatmeal cookie
Gatorade
1 cup
112
875
26
119(54%)
2
37(17%)
1 each
2 slices
1T
128
40
37
24
4
9
cup
2T
1 each
cup
6 oz
128
128
105
129
60
755
18
34
27
33
11
150(80%)
198
20
86
76
222
108
710
2 each (6
oz)
2 cups
2T
1 each
1 each
1T
2 slices
1 each
20 oz
TOTALS
28(29%)
11(11%)
2
1
3
.4
1
1
5
32((17%)
6(7%)
.9(1%)
30
1.5
4
3
15
51
2
8
1
1.3
73(41%)
39(22%)
12
27(34%)
6.1
8.9(12%)
362
234
158
754
40
45
38
123(65%)
20
6
14
4
4.5
.7
26(14%)
18(21%)
5.2(6%)
4,475
766(68%)
168(15%)
93(19%)
30(6%)
.5
12
2
5
SAMPLE DAILY MENU 4,500 Calorie Menu

Amount
CHO (g)
Protein
(g)
Fat ( g)
Saturated
fat (g)
47
12
48
6.6.
4
12
22.6(24%)
1
.7
6.1
7.8(8%)
4
6
2.8
1.6
Calories
Breakfast
Cinnamon toast crunch
Skim milk
Whole wheat toast
Butter
Jelly
Orange juice
1 cups
1 cup
2 each
1T
2T
1 cup
254
83
256
108
100
112
838
26
26
159(76%)
3
8
8
2
21(10%)
Snack
String cheese
Wheat thins
1 each
2 oz
71
284
1
38
7
6
Gatorade
20 oz
Lunch
Subway club (or deli sandwich)
Cream of broccoli soup
Fruit punch
12 in
1 cup
16 oz
158
513
30
89(70%)
588
164
220
972
80
15
58
153(63%)
13(10%)
10(18%)
4.4(8%)
44
6
10
4
3.0
.70
50(21%)
14(135)
3.7(3%)
Snack
Shake
Skim milk powder
Honey
Banana
Ice
Frozen strawberries
cup
1T
1 each
6 oz
128
64
105
60
18
17
27
11
12
1
5
1 cup
198
54
Honey graham crackers
4 each
118
22
.4
673
149(89%)
22(13%)
3(4%)
.4(1%)
1 each
512
40
26
27
10.4
1 cup
cup
cup
2T
393
122
25
62
1,114
40
17
6
2
105(38%)
15
2
1
44(16%)
19
5
6
51(41%)
8.2
1.3
1.1
21(17%)
4 cups
124
24
2 slices
1T
1 slice
100
99
83
406
22
15
41(40%)
3
29(29%)
11
1
12(27%)
1.64
.2
1.8(4%)
4,516
696(62%)
179(16%)
113(23%)
42(8%)
Dinner
Hamburger (large) on bun
vegetables condiments
Macaroni and cheese
Mashed potatoes, instant
Carrots
Ranch dressing-light
Snack
Microwave popcorn- 94% fat
free
Open face turkey sandwich
Turkey breast
Mayonnaise
Rye bread
DAILY TOTALS
SAMPLE DAILY MENU 5,000- Calorie Menu
Breakfast
Oatmeal, instant packets
Brown sugar
English muffin
Jelly
Banana
Amount
Calories
CHO (g)
Protein (g)
Fat (g)
Saturated
fat (g)
2 cups
1T
1 each
2T
1 each
224
51
128
100
105
40
12
25
26
27
.7
.14
608
130(86%)
13(9%)
5 (7%)
.8(1%)
10
5
3
9
1.8
3.8
3
18(8%)
9
21(22%)
5.3
11(11%)
2
.4
2.2
5 (5%)
Snack
Low fat fruit variety yogurt
Granola
Gatorade
Granola bars
8oz
cup
20 oz
2 each
243
219
158
245
865
46
31
38
38
153(71%)
Lunch
Mixed vegetables
Rice
Grilled chicken breast
Bread sticks
Butter
1 cup
1 cups
6 oz
2 each
1T
120
324
260
123
101
928
24
66
20
6
9
46
4
110(47%)
65(28%)
3
6
3
11
23 (22%)
72
151
358
581
19
17
66
102(70%)
2.8
3(2%)
8(12%)
2.8 (4%)
160
83
243
33
12
45(74%)
3
8
11(18%)
.7
2(7%)
.7(3%)
231
460
92
372
20
146
1321
0
96
14
42
4
2
158(48%)
21
16
2.4
8.3
2
16
66(20%)
16
6.2
3
19
.4
4.8
2
40(27%)
11(7%)
292
83
105
480
27
12
24
63(53%)
10
8
1
19(16%)
16
16(30%)
6(11%)
5,026
761(61%)
195(16%)
116(21%)
37(7%)
Snack
Apple
Cheese crackers
Fruit punch
Snack
Honey bunches of oats
Skim milk
Dinner
Lean ground beef
Penne pasta
Marinara sauce
Garlic bread
Romaine lettuce
Ranch dressing
Snack
Grilled cheese
Skim milk
Heresys chocolate syrup
Daily Totals
1 each
30 each
16 oz
1 cup
1 cup
3 oz
2 cups
1 cup
2 each
2 cups
2T
1 each
1 cup
2T

Bimidji State Football SUMMER PROGRAM 2011

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Bimidji State Football SUMMER PROGRAM 2011

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The summer program consists of 12 weeks starting on May 9th, and ending July 29th.

This program was developed to prepare you physically and

II. Exercise Lists and Substitution Lifts

III. Strength and Conditioning Program

IV. Percentage Charts

V. Summer Running Explanation

Warm up and Stretch Routines

Summer Warm up Explanation

1. Drill: Leg Swings

10. Barrel Roll to Sprint

11. Right/Left Hand Touch Sprint

Band Stretching Routine

B. Relax the muscles by bending the knee slightly.

B. Relax the muscles by bending the knee

C. Pull the leg out to the side again. This time,

B. Relax the muscles by bending the knee

C. Pull the leg across the body again. This

A. Lay on your side, extend the arm

B. Relax the muscles by lifting the knee up

C. Resume the stretch, this time pull the

Upper Body Exercise Index Sheet

Lower Body Exercise Index Sheet

Possible substitute Lift Primary lift

Ballistic Lower Body

Possible substitute Lift Primary lift

Short Cone Hop

Alt Toe Touch

Verticle Toe Crunch

Subsitute any Jump

Walks with DB's

Power Step Ups

Double Knee Box Jumps

Lunges and Med Ball Toss

Bulgarian Band Squat

Hamstring Curl or Glute Ham

Stability Head Lift

Abduction mini bands Manual abduction w/ partner

Possible substitute Lift

WEEK 1 (May 9-May13)

Nobody who ever gave his best regretted it.

12x60% 2.5 Min

12x60% 2.5 Min

Push Press 3x8 M Ball Twist 3x 15

M Ball Wall 3x10 Seat Punch pass3x8

Scissor Jmp 3x10

Cycle Kicks 3x8

Dead Lift 3x6

Qk Feet 5x20 sec Hip Sled 3x8

Week 2 (May 16- 20)

Push Press 3x8 M Ball Twist 3x 15

M Ball Wall 3x10

Seat Punch pass3x8

Cycle Kicks 3x8

Scissor Jump 3x8

Dead Lift 3x6

Jam Ext 3x10

Qk Feet 5x20 Hip Sled 3x8

Week 3 (May 23- 27)

10x65% 2.5 Min

Quick Feet 2x20s Decline Abs 7x7x7

Jammer Bench 3x8

Cone Hops 2x10

Quick Feet 2x20s 1H Plate Ct.3x10

Plyo. Box 3x20 Wall Sp 3x15

Week 5 (June 6- June 10)

Week 7 (June 20- June 24)

Week 9 (July 4-July 8)