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2005 Workout Chs
2005 Workout Chs
1 5 6 7 8 9 10 11 MARCH
2 12 13 14 15 16 17 18
3 19 20 21 22 23 24 25
4 26 27 28 29 30 1 2 APRIL
5 3 4 5 6 7 8 9
6 10 11 12 13 14 15 16
7 17 18 19 20 21 22 23
8 24 25 26 27 28 29 30
9 31 1 2 3 4 5 6 MAY
10 7 8 9 10 11 12 13
11 14 15 16 17 18 19 20
12 21 22 23 24 25 26 27
13 28 29 30 31 1 2 3 JUNE
14 4 5 6 7 8 9 10
15 11 12 13 14 15 16 17
16 18 19 20 21 22 23 24
17 25 26 27 28 29 30 31
18 32 33 34 35 36 37 38 JULY
19 39 40 41 42 43 44 45
20 46 47 48 49 50 51 52
53 54 55 56 57 58 59
40
27
53
13
28
NAME:
PEAK PROGRAM
MONDAY SET 1 SET 2 SET 3 SET 4 SET 5
1b. PULLUPS 10 10 10
1c. CRUNCHES 25 25 25
1b. PULLUPS 10 10 10
1c. WEIGHTED HYPERS 8 8 8
1d. ONE LEGGED SQUAT 8
BACK SQUAT 10 8 6 4
TOWEL BENCH PRESS 4 4 4 4
CLOSE GRIP BENCH PRESS 5 5 5 5
TIRE FLIP 3 3
TIRE PULL 3 3 3
POWER SPRINTS
SPRING BREAK
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
PEAK PROGRAM
MONDAY SET 1 SET 2 SET 3 SET 4 SET 5
1b. PULLUPS 10 10 10
1c. CRUNCHES 30 30 30
1b. PULLUPS 10 10 10
1c. WEIGHTED HYPERS 8 8 8
1d. ONE LEGGED SQUAT 8
BACK SQUAT WITH CHAINS 10 8 6 4
TOWEL BENCH PRESS 4 4 4 4
CLOSE GRIP BENCH PRESS 5 5 5 5
CLOSE GRIP BENCH PRESS 5 5 5 5
TIRE FLIP 3 3
TIRE PULL 3 3 3
POWER SPRINTS
SPRING BREAK
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
PEAK PROGRAM
MONDAY SET 1 SET 2 SET 3 SET 4 SET 5
1b. PULLUPS 10 10 10
1c. CRUNCHES 25 25 25
POWER SNATCH 5 5 3 3 3
HANG CLEAN 5 5 5
HEX BAR DEADLIFT 8 6 4
DUMBBELL ROW 12 10 8 8
DUMBBELL LUNGE 6 6 6
WEIGHTED NECK MACHINE 10 10
TUESDAY SPEED & AGILITY WORK
1b. PULLUPS 10 10 10
1c. WEIGHTED HYPERS 8 8 8
1d. ONE LEGGED SQUAT 8
BACK SQUAT 10 8 6 4
TOWEL BENCH PRESS 4 4 4 4
TOWEL BENCH PRESS 4 4 4 4
CLOSE GRIP BENCH PRESS 5 5 5 5
TIRE FLIP 3 3
TIRE PULL 3 3 3
POWER SPRINTS
SPRING BREAK
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
PEAK PROGRAM
MONDAY SET 1 SET 2 SET 3 SET 4 SET 5
1b. PULLUPS 10 10 10
1c. CRUNCHES 25 25 25
POWER SNATCH 5 5 3 3 3
HANG CLEAN 5 5 5
HEX BAR DEADLIFT 8 6 4
BENT OVER ROW 12 10 8 8
BARBELL LUNGE 6 6 6
WEIGHTED NECK MACHINE 10 10
TUESDAY SPEED & AGILITY WORK
1b. PULLUPS 10 10 10
1c. WEIGHTED HYPERS 8 8 8
1d. ONE LEGGED SQUAT 8
FRONT SQUAT 10 8 6 4
TOWEL BENCH PRESS 4 4 4 4
TOWEL BENCH PRESS 4 4 4 4
CLOSE GRIP BENCH PRESS 5 5 5 5
TIRE FLIP 3 3
TIRE PULL 3 3 3
POWER SPRINTS
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
PEAK PROGRAM
MONDAY SET 1 SET 2 SET 3 SET 4 SET 5
1b. PULLUPS 10 10 10
1c. CRUNCHES 25 25 25
POWER SNATCH 5 5 3 3 3
HANG CLEAN 5 5 5
HEX BAR DEADLIFT 8 6 4
DUMBBELL ROW 12 10 8 8
DUMBBELL LUNGE 6 6 6
WEIGHTED NECK MACHINE 10 10
TUESDAY SPEED & AGILITY WORK
1b. PULLUPS 10 10 10
1c. WEIGHTED HYPERS 8 8 8
1d. ONE LEGGED SQUAT 8
BACK SQUAT 10 8 6 4
TOWEL BENCH PRESS 4 4 4 4
TOWEL BENCH PRESS 4 4 4 4
CLOSE GRIP BENCH PRESS 5 5 5 5
TIRE FLIP 3 3
TIRE PULL 3 3 3
POWER SPRINTS
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
PEAK PROGRAM
MONDAY SET 1 SET 2 SET 3 SET 4 SET 5
1b. PULLUPS 10 10 10
1c. CRUNCHES 25 25 25
POWER SNATCH 5 5 3 3 3
HANG CLEAN 5 5 5
HEX BAR DEADLIFT 8 6 4
BENT OVER ROW 12 10 8 8
BARBELL LUNGE 6 6 6
WEIGHTED NECK MACHINE 10 10
TUESDAY SPEED & AGILITY WORK
1b. PULLUPS 10 10 10
1c. WEIGHTED HYPERS 8 8 8
1d. ONE LEGGED SQUAT 8
FRONT SQUAT 10 8 6 4
TOWEL BENCH PRESS 4 4 4 4
TOWEL BENCH PRESS 4 4 4 4
CLOSE GRIP BENCH PRESS 5 5 5 5
TIRE FLIP 3 3
TIRE PULL 3 3 3
POWER SPRINTS
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
PEAK PROGRAM
MONDAY SET 1 SET 2 SET 3 SET 4 SET 5
1b. PULLUPS 10 10 10
1c. CRUNCHES 25 25 25
POWER SNATCH 5 5 3 3 3
HANG CLEAN 5 5 5
HEX BAR DEADLIFT 8 6 4
DUMBBELL ROW 12 10 8 8
DUMBBELL LUNGE 6 6 6
WEIGHTED NECK MACHINE 10 10
TUESDAY SPEED & AGILITY WORK
1b. PULLUPS 10 10 10
1c. WEIGHTED HYPERS 8 8 8
1d. ONE LEGGED SQUAT 8
BACK SQUAT 10 8 6 4
TOWEL BENCH PRESS 4 4 4 4
TOWEL BENCH PRESS 4 4 4 4
CLOSE GRIP BENCH PRESS 5 5 5 5
TIRE FLIP 3 3
TIRE PULL 3 3 3
POWER SPRINTS
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
PEAK PROGRAM
MONDAY SET 1 SET 2 SET 3 SET 4 SET 5
1b. PULLUPS 10 10 10
1c. CRUNCHES 25 25 25
POWER SNATCH 5 5 3 3 3
HANG CLEAN 5 5 5
HEX BAR DEADLIFT 8 6 4
BENT OVER ROW 12 10 8 8
BARBELL LUNGE 6 6 6
WEIGHTED NECK MACHINE 10 10
TUESDAY SPEED & AGILITY WORK
1b. PULLUPS 10 10 10
1c. WEIGHTED HYPERS 8 8 8
1d. ONE LEGGED SQUAT 8
BACK SQUAT 10 8 6 4
TOWEL BENCH PRESS 4 4 4 4
TOWEL BENCH PRESS 4 4 4 4
CLOSE GRIP BENCH PRESS 5 5 5 5
TIRE FLIP 3 3
TIRE PULL 3 3 3
POWER SPRINTS
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
DEVELOPMENT PROGRAM
MONDAY SET 1 SET 2 SET 3 SET 4 SET 5
1b. PULLUPS 10 10 10
1c. CRUNCHES 25 25 25
POWER SNATCH 3 3 2 2 1
HANG CLEAN 3 3 3
HEX BAR DEADLIFT 3 3 3
DUMB BELL ROW 8 6 6 4
BARBELL LUNGE 5 5 5
WEIGHTED NECK MACHINE 10 10
TUESDAY SPEED & AGILITY WORK
1b. PULLUPS 10 10 10
1c. WEIGHTED HYPERS 8 8 8
1d. ONE LEGGED SQUAT 8
FRONT SQUAT 10 8 6 4 2
INCLINE BENCH PRESS 6 4 3 6
INCLINE BENCH PRESS 6 4 3 6
TIRE FLIP 3 3
TIRE PULL 3 3 3
POWER SPRINTS
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
6
NAME:
DEVELOPMENT PROGRAM
MONDAY SET 1 SET 2 SET 3 SET 4 SET 5
1b. PULLUPS 10 10 10
1c. CRUNCHES 25 25 25
POWER SNATCH 3 3 2 2 1
HANG CLEAN 3 3 3
HEX BAR DEADLIFT 3 3 3
BENT OVER ROW 8 6 4 4
BARBELL LUNGE 5 5 5
WEIGHTED NECK MACHINE 10 10
TUESDAY SPEED & AGILITY WORK
1b. PULLUPS 10 10 10
1c. WEIGHTED HYPERS 8 8 8
1d. ONE LEGGED SQUAT 8
BACK SQUAT 8 6 4 2
TOWEL BENCH PRESS 6 4 3 2
TOWEL BENCH PRESS 6 4 3 2
CLOSE GRIP BENCH PRESS 5 5 5 5
TIRE FLIP 3 3
TIRE PULL 3 3 2
POWER SPRINTS
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
DEVELOPMENT PROGRAM
MONDAY SET 1 SET 2 SET 3 SET 4 SET 5
1b. PULLUPS 10 10 10
1c. CRUNCHES 25 25 25
POWER SNATCH 3 3 2 2 1
HANG CLEAN 3 3 3
HEX BAR DEADLIFT 5 5 5
HEAVY DUMBBELL ROW 6 6 4
BARBELL LUNGE 5 5 5
WEIGHTED NECK MACHINE 10 10
TUESDAY SPEED & AGILITY WORK
1b. PULLUPS 10 10 10
1c. WEIGHTED HYPERS 8 8 8
1d. ONE LEGGED SQUAT 8
FRONT SQUAT 8 6 4 2
TOWEL BENCH PRESS 6 4 3 2
TOWEL BENCH PRESS 6 4 3 2
CLOSE GRIP BENCH PRESS 5 5 5 5
TIRE FLIP 3 3
TIRE PULL 3 3 2
POWER SPRINTS
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
DEVELOPMENT PROGRAM
MONDAY SET 1 SET 2 SET 3 SET 4 SET 5
1b. PULLUPS 10 10 10
1c. CRUNCHES 25 25 25
POWER SNATCH 3 3 2 2 1
HANG CLEAN 3 3 3
HEX BAR DEADLIFT 5 5 5
BENT OVER ROW 8 6 6
BARBELL LUNGE 5 5 5
WEIGHTED NECK MACHINE 10 10
TUESDAY SPEED & AGILITY WORK
1b. PULLUPS 10 10 10
1c. WEIGHTED HYPERS 8 8 8
1d. ONE LEGGED SQUAT 8
BACK SQUAT 8 6 4 2
TOWEL BENCH PRESS 6 4 3 2
TOWEL BENCH PRESS 6 4 3 2
CLOSE GRIP BENCH PRESS 5 5 5 5
TIRE FLIP 3 3
TIRE PULL 3 3 2
POWER SPRINTS
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
DEVELOPMENT PROGRAM
MONDAY SET 1 SET 2 SET 3 SET 4 SET 5
1b. PULLUPS 10 10 10
1c. CRUNCHES 25 25 25
POWER SNATCH 3 3 2 2 1
HANG CLEAN 3 3 3
HEX BAR DEADLIFT 5 5 5
DUMB BELL OBLIQUE ROW 8 8 8
BARBELL LUNGE 5 5 5
WEIGHTED NECK MACHINE 10 10
TUESDAY SPEED & AGILITY WORK
1b. PULLUPS 10 10 10
1c. WEIGHTED HYPERS 8 8 8
1d. ONE LEGGED SQUAT 8
FRONT SQUAT 8 6 4 2
TOWEL BENCH PRESS 6 4 3 2
TOWEL BENCH PRESS 6 4 3 2
CLOSE GRIP BENCH PRESS 5 5 5 5
TIRE FLIP 3 3
TIRE PULL 3 3 2
POWER SPRINTS
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
BASE PROGRAM
MONDAY SET 1 SET 2 SET 3 SET 4 SET 5
1b. PULLUPS 10 10 10
1c. CRUNCHES 25 25 25
POWER SNATCH 5 5 3 3 3
HANG CLEAN 5 5 5
HEX BAR DEADLIFT 5 5 5
BENT OVER ROW 8 8 8
BARBELL LUNGE 5 5
WEIGHTED NECK MACHINE 10 10
TUESDAY SPEED & AGILITY WORK
1b. PULLUPS 10 10 10
1c. WEIGHTED HYPERS 8 8 8
1d. ONE LEGGED SQUAT 8
BACK SQUAT 8 6 6 6
TOWEL BENCH PRESS 4 4 4 4
TOWEL BENCH PRESS 4 4 4 4
CLOSE GRIP BENCH PRESS 5 5 5 5
TIRE FLIP 3 3
TIRE PULL 3 3 2
POWER SPRINTS
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
BASE PROGRAM
MONDAY SET 1 SET 2 SET 3 SET 4 SET 5
1b. PULLUPS 10 10 10
1c. CRUNCHES 25 25 25
POWER SNATCH 5 5 3 3 3
HANG CLEAN 5 5 5
HEX BAR DEADLIFT 5 5 5
BENT OVER ROW 8 8 8
BARBELL LUNGE 5 5
WEIGHTED NECK MACHINE 10 10
TUESDAY SPEED & AGILITY WORK
1b. PULLUPS 10 10 10
1c. WEIGHTED HYPERS 8 8 8
1d. ONE LEGGED SQUAT 8
BACK SQUAT 8 6 6 6
TOWEL BENCH PRESS 4 4 4 4
TOWEL BENCH PRESS 4 4 4 4
CLOSE GRIP BENCH PRESS 5 5 5 5
TIRE FLIP 3 3
TIRE PULL 3 3
POWER SPRINTS
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
BASE PROGRAM
MONDAY SET 1 SET 2 SET 3 SET 4 SET 5
1b. PULLUPS 10 10 10
1c. CRUNCHES 25 25 25
POWER SNATCH 5 5 3 3
HANG CLEAN 5 5 5
HEX BAR DEADLIFT 5 5 5
BENT OVER ROW 8 8 8
BARBELL LUNGE 5 5 5
WEIGHTED NECK MACHINE 10 10
TUESDAY SPEED & AGILITY WORK
1b. PULLUPS 10 10 10
1c. WEIGHTED HYPERS 8 8 8
1d. ONE LEGGED SQUAT 8
BACK SQUAT 8 6 6 6
TOWEL BENCH PRESS 4 4 4 4
TOWEL BENCH PRESS 4 4 4 4
CLOSE GRIP BENCH PRESS 5 5 5
TIRE FLIP 3 3
TIRE PULL 3 3
POWER SPRINTS
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
BASE PROGRAM
MONDAY SET 1 SET 2 SET 3 SET 4 SET 5
1b. PULLUPS 10 10 10
1c. CRUNCHES 25 25 25
POWER SNATCH 5 5 5
HANG CLEAN 5 5 5
BENT OVER ROW 8 8 8
BARBELL LUNGE 5 5 5
WEIGHTED NECK MACHINE 10 10
1b. PULLUPS 10 10 10
1c. WEIGHTED HYPERS 8 8 8
1d. ONE LEGGED SQUAT 8
BACK SQUAT 8 6 6
TOWEL BENCH PRESS 4 4 4
CLOSE GRIP BENCH PRESS 5 5 5
TIRE FLIP 3 3
TIRE FLIP 3 3
TIRE PULL 3 3
POWER SPRINTS
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
BLUE DEVIL FOOTBALL GOAL SETTING
GOAL TEST I GOAL TEST II GOAL TEST III
CLEANS
SQUAT
BENCH
20 YD SPRINT
VERTICAL JUMP
STANDING
LONG JUMP
BLUE DEVIL ROAD TO SUCCESS
Today’s preparation will determine tomorrow’s success. Our next step on the road to a successful season is to h
outstanding Winter of preparation. It is critical that we commit ourselves to following the strength and conditioning
exactly as written. There is no room for interpretation. Following the plan will insure that you maximize your gains d
Winter and are ready to go in August. More is not better ; we have cycled the program in order to bring you into camp
football condition. There will be times when the program requires you to back off. We must be disciplined in our app
avoid overtraining.
You are accountable for your pre-season training. The next several weeks is the MOST CRITICAL phase of our o
season. You will be tested in the following areas;
cleans 20 yd sprint
squat vertical jump
bench standing long jump
Every 6 weeks we will be testing each athlete in the aforementioned areas. We will still continue to use the Devil Club
as an indication of who has made improvements and of who have met their strength and conditioning goals. The shir
consist of the;
DEVIL shirt (Level I)
RED DEVIL shirt (Level II)
THE BLUE DEVIL shirt (Level III – our highest honor)
We will also be having the STRONGMAN COMPETITIONS. The Strong Man Competition will be a challenging athlet
composed of strength, power, speed, and endurance – all elements that define a game-breaking football player. There
three weight classes for competition.
record
Document your lifts / weights. Set your goals and monitor your gains.
INTENSITY
Work hard to get better each rep. You get what you put into it.
Don't go through the motions, force yourself to improve every workout.
TIMELY
Be on time - if late or absent, let a coach know before hand
Don't disrespect your honor or your team mates by being late or absent.
ACCOUNTABILITY
To your team mates and yourself. Your team mates are counting
on you to improve and to do your part - just as you are counting on
your team mates to improve as well.
CCESS
a successful season is to have an
trength and conditioning plan
ou maximize your gains during the
der to bring you into camp in peak
be disciplined in our approach to