Day 2 SAQ. and conditioning

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2 Salisbury University Lacrosse Players, The following is your summer strength and conditioning program. It is a 14 week program broken up into 4 phases which contains lifting, conditioning, and rest days. It is very important that you do not miss a workout. These workouts are built to deload you from the long in-season you are just coming off of and to get you prepared for the fall and upcoming competitive season. It is imperative that you follow the program, 1: so you do not over train, 2: so you maintain fitness levels gained in the fall and spring seasons to build upon in the upcoming season, 3: so when you return in the fall we can begin with more sports specific strength exercises and conditioning drills as a team. This 14 week program is broken into 4 phases. During these phase, there will be lifting sessions 3 days per week and speed-agility-quickness-conditioning sessions 3 days a week with rest days in between. Lifting days should typically happen M/W/F (option 1) with SAQC days T/Th/Sat (option 1). If any of these options do not work for you, please do not hesitate to contact me to help you organize your training week to both optimize your training to fit your schedule. Option 1 Preferred Method Off Day Day 1 Lift Day 1 SAQ and conditioning Day 2 Lift Day 2 SAQ and conditioning Day 3 Lift Day 3 SAQ and conditioning Option 2 If Necessary Off Day Day 1 Lift Off Day Day 2 Lift Off Day Day 3 Lift Off Day Day 1 SAQ and conditioning Day 2 SAQ and conditioning Day 3 SAQ and conditioning If you have any questions regarding the summer program, please do not hesitate to me at no19127@gulls.salisbury.edu or call or text me at Have a great summer, Nick O Brien

3 "Only The Strong Shall Survive!" I. Warm Up It is imperative that you, as an athlete, engage in a proper and thorough warm up before strenuous physical activity, such as speed/agility and conditioning or strength training. The following protocols will be followed for each session. A. Foam Roll: Foam rolling pre-workout provides our tissues a myofascial release. This means that by applying gentle sustained pressure into the myofascial connective tissue we help to eliminate pain and restore motion. B. Dynamic Warm Up: This will consist of dynamic movements to help us stimulate blood flow to active muscle groups, increase core temperature, increase joint viscosity, enhance neurological and biomechanical efficiency, and stimulate sport specific movements. Dynamic Warm Up for SAQ and Conditioning Sessions (Perform each exercise for a total 10yds): 1 st 10yards 2 nd 10 yards 5 squats + jog 5 squats + jog A skips B skips Fence skips fwd Fence skips bwd Side shuffle + lat arm swings R Side shuffle + lat arm swings L High knees / buttkicks High knees / buttkicks High knee carioca R/L Lateral high knees Lateral bounding Jumps Back pedal / backward cycle reach Knee hugs / quad pulls Lunge + back stretch bwd lunge + twist Groin lat stretch + crossover IT stretch High kicks + SL RDL Rocking Groiner Lunge +elbow inside / hip twist Inchworm Toe touches Stride build ups 50% Stride build ups 60% Stride build ups 70% Stride build ups 80% Stride build ups 90%

4 Dynamic Warm Up for Lifting Sessions: a. Jumping Jacks x10 b. X-Jacks x10 c. Seal Jacks x 10 d. Deep squats x15 (slow) e. Lying Straight Leg Kicks x10e f. Iron Crosses x10e g. Rolling V-Sit x10 h. Glute Bridge x10 i. SL Glute Bridge x10e j. Scorpions x5e k. Mountain Climbers (slow) x5e l. Frog Jumps x10 m. Quadruped Hip Circles (Fire Hydrants) x5e n. Bird Dog x5e o. Arms circles small med large p. Arm Swings x10 q. Opposite arm throws x5e r. Deep squats x10 II. Plyometric Training Plyometric exercises are quick, powerful movements using a prestretch or countermovement that involves the stretch-shortening cycle. The purpose of these exercises are to increase the power of the movements by using the natural elastic components of muscle and tendon and the stretch reflex. These exercises should be performed after properly going through the warmup regimen and prior to strength training exercises of this program. Please be sure to focus on using proper mechanics and generating maximal effort into each rep performed. These exercises are about maximal power training not as cardio respiratory conditioning exercises. Single Response: Begin in a good athletic stance or proper stance of that exercise and perform each repetition with proper mechanics in an explosive manner and a soft, stable landing for one repetition. Stop, and reset into your beginning stance and repeat the exercise for the amount of reps indicated. Multiple Response: Begin in a good athletic stance or proper stance of that exercise and perform each repetition with proper mechanics in an explosive manner and a soft, stable

5 landing leading straight into the following repetition. If not indicated, assume a plyometric exercise means multiple response. III. Speed/Agility and Conditioning Speed and Agility are two major components of any sport that must be trained; just like strength and power in the weight room. You should perform your speed and agility work and conditioning in the same session, but on a different day as your lifting session. If, due to your schedule, you absolutely need to do a running workout the same day as a lifting workout; perform speed and agility BEFORE strength training and perform conditioning AFTER strength training. BEFORE strength training o 4-cone Drills, W-Drills, Pro Agility, Resisted Sprints, various 40yard sprints AFTER strength training o Pyramid Runs, Raintree Runs, Half Gassers, Chaos 15 s, Repeating 100 s and 200 s Please pay close attention to all sets, reps, target times and rest times. Use a stop watch/ phone/ clock to time proper work to rest times to obtain the proper training effects. Make sure you are fully recovered for all speed and agility drills unless timed rest periods are given to you. IV. Strength Training Every exercise in the strength training program is made up of movements you already know. Perform all exercises in the order prescribed. If you forgot how to do an exercise, please contact me OR go to so that I can assist you in describing the exercise and/or assigning a similar exercise with which you are familiar. Phase 1 Strength Training: -After performing the lifting dynamic warmup or foam roll and part of the dynamic warmup perform all exercises in order on your workout card for that day. -Then begin with the plyometric exercises, making sure to perform them with proper technique and to not rush through them blindly. -For each day pick three different groups of exercises from the circuit set sheet and perform them following the program as follows: exercise 1 of group 1 continuous for 30sec followed by 30sec of rest, then exercise 2 of group 1 continuous for 30secs, etc. After each group of exercises there is a 1min rest period and after all three of the groups of exercises there is a two minute rest period before you repeat all of the three group exercises again.

6 Phase 2, 3, and 4 Strength Training: -Be sure you do all the lifting dynamic warm-ups as listed. -Be sure you are recording your weights and the reps for those weights for everything you do. -This program is here to help you get the most out of your summer training and the more information you record about what you do, what you need to work on, what exercises you do, and how they are setup, the better your training will be. -Each week your primary exercises will increase in repetitions followed by an increase in sets of repetitions. It is important that you pick a weight at which you can do all your sets at for the designed number of reps the first week so you can build on the volume of that exercise when the volume increases the following weeks. Try to keep the weight as close to the same as possible throughout all your sets of each exercise. -Max effort exercises that say MAX, mean go to technical failure with your reps, meaning all reps should still be executed with proper form and good mechanics. Record your reps. V. Core Training Pick 3 exercises, 1 stabilization, 1 dynamic, and 1 back extension (hyper) variation, and do 3 sets of each. If it is a stabilization exercise such as planks or pallof holds, do for time ranging from 30 to 60 seconds depending on the difficulty, or reps if it is a moving exercise such as rollouts or fallouts. If it is a dynamic exercise such as Olympic situps or DB side bends, use a resistance that will let you get reps. If you can do more than 20 reps for all 3 sets using the same weight, increase the restance. Stabilization Exercises: Plank, single leg plank, single arm plank, weighted plank, pallof hold, lateral pallof hold, overhead walks (BB or DB), back plank, side plank, walking plank, table top, rollouts, fallouts, bird dog holds, glute bridge hold, single leg glute bridge holds, Dynamic Exercises: bus drivers, side bends, bent presses, suitcase deadlifts, standing band crunches, med ball slams, med ball side throws, Russian twists, hanging knee raise, hanging leg raise, Olympic situps, rip cord movements Back Extension Variations: back extensions, single leg back extensions, hypers, reverse hypers, weighted variations of any of the previous exercises using bands, DBs, med balls, etc.

7 VI. Rest and Recovery Methods -Be sure to take at least 1 day each week completely off from training and rest. Two days would be better. Recovery, Regeneration and Massage Methods I. Cryotherapy: Decreases muscle spasm A. Immersion in ice tubs B. Direct application of ice packs/bags C. Cup massage (use paper ups and fill with water and freeze, peal like popsicle and massage in circular motion away from heart) II. Thermotherapy: Decreases joint stiffness, reducing pain and inflammation A. Immersion in whirlpools/hot tubs B. Direct application of moist heat with massage III. Hydrotherapy: Pool exercises IV. Russian Shower: Take a shower and alternate between warm and cool (NOT hot or cold) water for 5 minute increments anywhere between two to five times V. Foam roll: If you don t have a foam roller, use a PVC pipe, lacrosse ball or softball. Get an adequate amount (7 ½ to 9 ½ hours per night) of sleep. Stay hydrated and refrain from the use of alcohol. -Powers Weight Room will be open from 10am - 6pm on weekdays all summer. -If you have any questions or problems with the program or need something modified because of injury, please feel free to contact me. Train hard and have a great summer, Nick O Brien no19127@gulls.salisbury.edu (443)

8 Summer Phase 1 Exercise Circuit Groups DB #1 BW #1 BB #1 MB #1 SB #1 Plate #1 renegade rows inverted row front squats oh lunges plank w/ feet on SB OH lunges RDL + shrug messier squats bent over rows close grip pushups SB hypers pause bench neutral pushups plyo pushups lateral squats deadlifts plank w/ hands on SB russian twists goblet squats split squat jumps push press side slams wall sits w/ SB front squat DB #2 BW #2 BB #2 MB #2 SB #2 Plate #2 lateral raise L side plank bench press oh squat hamstring curls plank w/ plate floor press Pullups romanian deadlifts atl pushup hopover leg tucks + pushup plate upright row bwd lunges R side plank bent over rows russian twists russian twist OH squat hammer curls staggered pushups step ups slams SB hypers curls DB #3 BW #3 BB #3 MB #3 SB #3 Plate #3 deadlift tuck jumps back squat seated chest pass pike tucks olympic situps floor press glute bridge good mornings side throws w/ wall glute bridge holds plate inverted rows fwd lunges pullups curls OH squats + OH press wall sits w/ SB glute bridge holds curls towel hamstring curls bb pushups suitcases Stir-the-pot' planks waiter bow DB #4 BW #4 BB #4 MB #4 Plate #4 1 arm DB snatchs olympic situps sl good mornings standing chest pass OH split squat holds R split squat SL split squat w/ bench shoulder press OH throws standing 3 way press Bent over rows bird dogs sl good mornings standing side throws Oh split squat holds L split squat SL split squat w/ bench floor press russian twists bent over rows DB #5 BW #5 BB #5 MB #5 DB swings squat jumps good mornings squat thrusts Plate #5 waiters bow pushups jump shrugs pushups w/ feet on MB front squats lateral lunge mountain climbers inverted row squat to MB front raises DB arnold press wall sits deadlift slams lateral squats DB #6 BW #6 BB #6 DB push press SL squats off bench bwd lunge bwd lunge burpees close grip bb pushups DB push press SL squats off bench fwd lunge fwd lunge bench dips high pulls bus drivers DB #7 BW #7 BB #7 skullcrushers Fwd lunge back squats side bends Lateral lunge bench press alt DB bench bwd lunge alt step ups hang shrugs wall squats bent over rows DB #8 1 arm DB rows squats 1 arm DB rows mountain climbers DB #9 jump shrugs db lat pullover fwd raises squat + OH press Plyo exercise BW exercise Plyo exercise core exercise Other Exercise Formats lower body exercise upper body exercise lower body exercise upper body exercise explosive exercise core exercise lower body exercise upper body exercise lower body push upper body pull lower body pull upper body push

9 SU Men's Lax Summer Phase 1 Day 1 DATE DATE Warm-up Week 1 Warm-up Week 2 single response lateral line jumps single response lateral line jumps single response split squat jumps single response split squat jumps squat jumps squat jumps 30secs on : 30secs off 45secs on : 30secs off 30secs on : 30secs off 45secs on : 30secs off 30secs on : 30secs off 2min off 45secs on : 30secs off 2min off Repeat Repeat 2-3 times Repeat Repeat 3-4 times Day 2 DATE DATE Warm-up Week 1 Warm-up Week 2 single response fwd/bwd line jumps single response fwd/bwd line jumps skater jumps 2 x 10 skater jumps 2 x 10 depth drops depth drops 30secs on : 30secs off 45secs on : 30secs off 30secs on : 30secs off 45secs on : 30secs off 30secs on : 30secs off 2min off 45secs on : 30secs off 2min off Repeat Repeat 2-3 times Repeat Repeat 3-4 times Day 3 DATE DATE Warm-up Week 1 Warm-up Week 2 single response diagonal line jumps single response diagonal line jumps explosive step ups explosive step ups box jumps box jumps 30secs on : 30secs off 45secs on : 30secs off 30secs on : 30secs off 45secs on : 30secs off 30secs on : 30secs off 2min off 45secs on : 30secs off 2min off Repeat Repeat 2-3 times Repeat Repeat 3-4 times

10 SU Men's Lax Summer Phase 1 20yard warmup Dynamic Warm-Up 20yards back 5 squats + jog 5 squats + jog A skips B skips Fence skips fwd Fence skips bwd Side shuffle + arm swings R Side shuffle + arm swings L High knees / buttkicks High knees / buttkicks High knee carioca R/L Lateral high knees Bounding Jumps Back pedal / backward cycle reach Knee hugs / quad pulls Lunge + hands up back stretch / bwd lunge + twist Groin lat stretch + crossover IT stretch High kicks + SL RDL Rocking Groiner Walking Mountain Climbers Inchworm Toe touches Stride build ups 50% Stride build ups 60% Stride build ups 70% Stride build ups 80% Stride build ups 90% Day 1 Week 1 Dynamic Warm-Up Week 2 Dynamic Warm-Up 1/2 mile (4mins) 1/2 mile (4mins) 400m (1:30s) 400m (1:30s) 200m (45s) 200m (45s) 100m 100m 100m 100m 1min rest after each Total Time: 1min rest after each Total Time: Cool Down Day 2 Week 1 Dynamic Warm-Up Cool Down Week 2 Dynamic Warm-Up Raintree Runs x2 Raintree Runs x2 2mins rest between sets 2mins rest between sets Cool Down Day 3 Week 1 Dynamic Warm-Up Cool Down Week 2 Dynamic Warm-Up 10 x 50m 10 x 50m 10secs on : 30secs off 10secs on : 30secs off Cool Down Cool Down "Only The Strong Shall Survive!"

11 SU Men's Lax Summer Phase 2 Day 1 DATE Warm-up Week 1 Week 2 Week 3 Week 4 lateral line jumps multiple response split squat jumps multiple response squat jumps BB Jump Shrugs (Clean Pulls from floor) Box Squats WU 10, 8 WU 10, 8 WU 10, 8 WU 10, 8 Barbell Bench Press WU 10, 8 WU 10, 8 WU 10, 8 WU 10, 8 Inverted Rows 3 x 10 4 x 10 3 x 10 4 x 12 1 x MAX 1 x MAX Skull Crushers 3 x 10 3 x 10 3 x 10 3 x 10 Core (see core section) Day 2 Warm-up fwd/bwd line jumps single effort lateral bounds lateral depth drops DATE Week 1 Week 2 Week 3 Week 4 1 arm DB Push Press e e 4 x 5e 4 x 5e (overhead press w/ leg drive) BB Romanian Deadlift WU 10, 8 WU 10, 8 WU 10, 8 WU 10, 8 DB Lateral Lunge WU 10e WU 10e WU 10e WU 10e 3 x 6e 3 x 6e 3 x 8e 3 x 8e DB Bent Over Rows 4 x 10 4 x 10 4 x 8 4 x 8 DB Bicep Curls 3 x 10 3 x 10 3 x 10 3 x 10 Core (see core section) Day 3 DATE Warm-up Week 1 Week 2 Week 3 Week 4 diagonal line jumps alt explosive step ups seated box jumps DB/KB Swings e e e e Goblet Squats WU 10, 8 WU 10, 8 WU 10, 8 WU 10, 8 DB Incline Bench WU 10e WU 10e WU 10e WU 10e alternate at top 4 x 6e 3 x 6e 4 x 8e 3 x 8e 1 x MAX 1 x MAX SB/TRX/Machine Ham Curls 4 x 10 4 x 10 4 x 12 4 x 12 Chinups/Pulldowns 2 x 8 3 x 10 2 x 8 4 x 10 1 x MAX 1 x MAX Core (see core section)

12 SU Men's Lax Summer Phase 2 20yard warmup Dynamic Warm-Up 20yards back 5 squats + jog 5 squats + jog A skips B skips Fence skips fwd Fence skips bwd Side shuffle + arm swings R Side shuffle + arm swings L High knees / buttkicks High knees / buttkicks High knee carioca R/L Lateral high knees Bounding Jumps Back pedal / backward cycle reach Knee hugs / quad pulls Lunge + hands up back stretch / bwd lunge + twist Groin lat stretch + crossover IT stretch High kicks + SL RDL Rocking Groiner Walking Mountain Climbers Inchworm Toe touches Stride build ups 50% Stride build ups 60% Stride build ups 70% Stride build ups 80% Stride build ups 90% Day 1 Week 1 Week 2 Week 3 Week 4 Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up 1/2 mile (4mins) 1/2 mile (4mins) 1/2 mile (4mins) 1/2 mile (4mins) 400m (1:30s) 400m (1:30s) 400m (1:30s) 400m (1:30s) 200m (45s) 200m (45s) 200m (45s) 200m (45s) 100m 100m 100m 100m 100m 100m 100m 100m 1min rest after each 1min rest after each 1min rest after each 1min rest after each Total Time: Total Time: Total Time: Total Time: Cool Down Cool Down Cool Down Cool Down Day 2 Week 1 Week 2 Week 3 Week 4 Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Raintree Runs x3 Raintree Runs x3 Raintree Runs x3 Raintree Runs x3 2mins rest between sets 2mins rest between sets 2mins rest between sets 2mins rest between sets Cool Down Cool Down Cool Down Cool Down Day 3 Week 1 Week 2 Week 3 Week 4 Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up 10 x 60m 10 x 60m 10 x 60m 10 x 60m 10secs on : 30secs off 10secs on : 30secs off 10secs on : 30secs off 10secs on : 30secs off Cool Down Cool Down Cool Down Cool Down "Only The Strong Shall Survive!"

13 SU Men's Lax Summer Phase 3 Day 1 DATE Warm-up Week 1 Week 2 Week 3 Week 4 single response SL lateral line jumps single repsonse alt split squat jumps broad jumps Wide Grip Jump Shrugs 3 x 3 3 x 3 (Snatch Grip Clean Pulls) Back Squat WU 10, 8 WU 10, 8 WU 10, 8 WU 10, 8 BB Floor Press WU 10, 8 WU 10, 8 WU 10, 8 WU 10, 8 DB Incline Rows 3 x 10 4 x 10 3 x 8 4 x 8 1 x MAX 1 x MAX DB Skull Crushers 3 x 10 3 x 10 3 x 10 3 x 10 Core (see core section) Day 2 Warm-up 1 response SL fwd/bwd line jumps 2 effort lateral bounds depth jumps DATE Week 1 Week 2 Week 3 Week 4 Overhead Press w/ Leg Drive 4 x 5 4 x 5 (Push Press/Push Jerk/Split Jerk) BB Deadlift WU 10, 8 WU 10, 8 WU 10, 8 WU 10, 8 DB Fwd/Bwd Lunges WU 10e WU 10e WU 10e WU 10e 3 x 6e 3 x 6e 4 x 6e 4 x 6e BB Bent Over Rows 4 x 10 4 x 10 4 x 8 4 x 8 BB Bicep Curls 3 x 10 2 x 10 3 x 10 2 x 10 1 x MAX 1 x MAX Core (see core section) Day 3 DATE Warm-up Week 1 Week 2 Week 3 Week 4 1 response SL diagonal line jumps explosive lateral push offs static box jumps 1 arm DB Snatch e e 3 x 3e 3 x 3e Front Squat WU 10, 8 WU 10, 8 WU 10, 8 WU 10, 8 DB Bench Press WU 10e WU 10e WU 10e WU 10e 4 x 6e 3 x 6e 4 x 8e 3 x 8e 1 x MAX 1 x MAX DB RDL + Shrug 4 x 10e 4 x 10e 4 x 12e 4 x 12e Pullups/Pulldowns 3 x 10 3 x 10 3 x 10 3 x 10 Core (see core section)

14 SU Men's Lax Summer Phase 3 20yard warmup Dynamic Warm-Up 20yards back 5 squats + jog 5 squats + jog A skips B skips Fence skips fwd Fence skips bwd Side shuffle + arm swings R Side shuffle + arm swings L High knees / buttkicks High knees / buttkicks High knee carioca R/L Lateral high knees Bounding Jumps Back pedal / backward cycle reach Knee hugs / quad pulls Lunge + hands up back stretch / bwd lunge + twist Groin lat stretch + crossover IT stretch High kicks + SL RDL Rocking Groiner Walking Mountain Climbers Inchworm Toe touches Stride build ups 50% Stride build ups 60% Stride build ups 70% Stride build ups 80% Stride build ups 90% Day 1 Week 1 Week 2 Week 3 Week 4 Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Half Gassers Half Gassers Half Gassers Half Gassers 8 w/ 60secs rest 10 w/ 60secs rest 12 w/ 60secs rest 10 w/ 45secs rest Cool Down Cool Down Cool Down Cool Down Day 2 Week 1 Week 2 Week 3 Week 4 Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Y-cone Drills Pro Agility Y-cone Drills Pro Agility full recovery between reps full recovery between reps full recovery between reps full recovery between reps 15's (5mins) x2 15's (5mins) x2 15's (5mins) x2 15's (5mins) x2 1min rest between sets 1min rest between sets 1min rest between sets 1min rest between sets Cool Down Cool Down Cool Down Cool Down Day 3 Week 1 Week 2 Week 3 Week 4 Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Repeating 200's x10 Repeating 100's Repeating 200's x10 Repeating 100's 1 min rest between 30sec rest between 1 min rest between 30sec rest between 2min rest between rep 5 and 6 100's 2min rest between rep 5 and 6 100's 2min rest between sets 2min rest between sets Cool Down Cool Down Cool Down Cool Down "Only The Strong Shall Survive!"

15 SU Men's Lax Summer Phase 4 Day 1 DATE Warm-up Week 1 Week 2 Week 3 Week 4 SL line jumps multiple response alt split squat jumps multiple response broad jumps BB Jump Shrugs 3 x 3 3 x 3 (clean pulls from floor) Box Squats WU 10, 8 WU 10, 8 WU 10, 8 WU 10, 8 BB Incline Bench Press WU 10, 8 WU 10, 8 WU 10, 8 WU 10, 8 1 arm DB Rows (supported) 3 x 8e 4 x 8e 3 x 6e 4 x 6e 1 x MAX 1 x MAX Skull Crushers + Press 3 x 10e 3 x 10e 3 x 10e 3 x 10e Core (see core section) Day 2 DATE Warm-up Week 1 Week 2 Week 3 Week 4 SL fwd/bwd line jumps 3 effort lateral bounds depth box jumps 1 arm DB Push Press e e e e (overhead press w/ leg drive) BB Romanian Deadlift WU 10, 8 WU 10, 8 WU 10, 8 WU 10, 8 DB Step Up WU 10e WU 10e WU 10e WU 10e 3 x 6e 3 x 6e 3 x 8e 3 x 8e Supinated BB Bent over Rows 4 x 10 4 x 10 4 x 8 4 x 8 DB Alt. Hammer Curls 3 x 10e 3 x 10e 3 x 10e 3 x 10e Core (see core section) Day 3 DATE Warm-up Week 1 Week 2 Week 3 Week 4 SL diagonal line jumps alt explosive lateral push offs db box jumps DB High Pull Goblet Squats WU 10, 8 WU 10, 8 WU 10, 8 WU 10, 8 Weighted Pushups BW x 10 BW x 10 BW x 10 BW x 10 3 x 10 3 x 10 3 x 12 3 x 12 SB/TRX/Machine Ham Curls 4 x 10 4 x 10 4 x 12 4 x 12 Neutral Pullups/Pulldowns 3 x 10 3 x 8 4 x 8 4 x 5 1 x MAX 1 x MAX Core (see core section)

16 SU Men's Lax Summer Phase 4 20yard warmup Dynamic Warm-Up 20yards back 5 squats + jog 5 squats + jog A skips B skips Fence skips fwd Fence skips bwd Side shuffle + arm swings R Side shuffle + arm swings L High knees / buttkicks High knees / buttkicks High knee carioca R/L Lateral high knees Bounding Jumps Back pedal / backward cycle reach Knee hugs / quad pulls Lunge + hands up back stretch / bwd lunge + twist Groin lat stretch + crossover IT stretch High kicks + SL RDL Rocking Groiner Walking Mountain Climbers Inchworm Toe touches Stride build ups 50% Stride build ups 60% Stride build ups 70% Stride build ups 80% Stride build ups 90% Day 1 Week 1 Week 2 Week 3 Week 4 Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Resisted Sprints Resisted Sprints Resisted Sprints Resisted Sprints 12 sprints (3 x 4) 16 sprints (4 x 4) 20 sprints (5 x 4) 12 sprints (3 x 4) 20secs rest between reps 1,2,3 20secs rest between reps 1,2,3 20secs rest between reps 1,2,3 20secs rest between reps 1,2,3 90secs rest between 4th rep 90secs rest between 4th rep 90secs rest between 4th rep 90secs rest between 4th rep Cool Down Cool Down Cool Down Cool Down Day 2 Week 1 Week 2 Week 3 Week 4 Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up 4 x 40 all out sprint 6 x 40 all out sprint 8 x 40 all out sprint 10 x 40 all out sprint 60secs rest each 60secs rest each 60secs rest each 60secs rest each 7 x 20 all out sprint 5 x 20 all out sprint 2 x 20 all out sprint 30secs rest each 30secs rest each 30secs rest each 10 x 10 all out sprint 6 x 10 all out sprint 4 x 10 all out sprint 15secs rest each 15secs rest each 15secs rest each Cool Down Cool Down Cool Down Cool Down Day 3 Week 1 Week 2 Week 3 Week 4 Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up 4-cone Drills W-Drills 4-cone Drills W-Drills full recovery between reps full recovery between reps full recovery between reps full recovery between reps 15's chaos drill (5mins) x2 15's chaos drill (5mins) x2 15's chaos drill (5mins) x2 15's chaos drill (5mins) x2 1min rest between sets 1min rest between sets 1min rest between sets 1min rest between sets Cool Down Cool Down Cool Down Cool Down "Only The Strong Shall Survive!"

17 Phase 1 and 2 SAQ and Conditioning Day 1: Pyramid Run SAQ and Conditioning 800m (2 laps) Rest 60secs 400m (1 lap) Rest 60secs 200m (½ lap) Rest 60secs 100m (¼ lap) Rest 60secs 100m (¼ lap) Time each run the first time you do this in week 1 and record the times for each distance. Each week after that (week 2-6), your goal is to improve the different sections by 5sec, 3sec, 1.5sec, and 0.5sec respectively. A total improvement of 10secs. Day 2: Raintree Runs 30sec sprint 60sec jog 35sec sprint 55sec jog 40sec sprint 50sec jog 45sec sprint 45sec jog 40sec sprint 50sec jog 35sec sprint 55sec jog 30sec sprint 60sec jog 2min rest This run is done the same way for all six weeks of Phase 1 and 2. It is a continuous run with sprint intervals of increasing and decreasing length. Begin by sprint 30 seconds and then slow down to a jog for 60 seconds. Then sprint 35 seconds followed by a 55 second jog. This progression continues until you reach 45 seconds sprint and 45 seconds jogging and then you reverse the process to go back down. Day 3: 15 x 60m 15 x 60m (sideline to sideline) Sprint in under 10sec : Rest 30sec Begin by sprinting from one sideline to the opposite sideline in under 10 seconds. When you completely cross the line start your rest period of exactly 30 seconds. As soon as your rest period is finished repeat your sprint from the sideline to the opposite sideline in under 10 seconds and repeat the drill with the same rest period. Note: these should not be 100% sprints; run at about 85-90% effort.

18 Phase 3 SAQ and Conditioning Day 1: Half Gassers Week 1: 8 w/ 60sec rest Week 2: 10 w/ 60secs rest Week 3: 12 w/ 60secs rest Week 4: 10 w/ 45secs rest Starting on one sideline, run across the field to the other sideline, touch the line, and run back to where you started. Sideline to sideline and back is one rep. Follow the appropriate rest periods and reps for the training week you are on. Day 2: Y-Cone Drill/Pro Agility and Chaos 15 s Y-Cone Drills (week 1 and week 3) x2 all sprint, breakdown at each cone going right at 2 nd cone x2 all sprint, breakdown at each cone going left at 2 nd cone x2 sprint, shuffle right, sprint, shuffle left, sprint back to start x2 sprint, shuffle left, sprint, shuffle right, sprint back to start x2 sprint, shuffle right, shuffle left, back drop right, backpedal to start x2 sprint, shuffle left, shuffle right, back drop left, backpedal to start x2 backpedal, back drop right, shuffle left, sprint right, sprint to start x2 backpedal, back drop left, shuffle right, sprint left, sprint to start Set up cones 10 yards apart in a Y shape. Move around the cones using the movements shown above. This is a speed/agility/quickness drill so make sure you fully rest between each run to ensure you are efficient in your movement patterns. This is maximal effort Yards 10 Yards 4

19 Pro Agility Drill (week 2 and week 4) x2 turn and sprint all starting to the Right x2 turn and sprint all starting to the Left x2 shuffle all starting to the Right x2 shuffle all starting to the Left x2 turn and sprint 5, backpedal 10, sprint 5 starting to the Right x2 turn and sprint 5, backpedal 10, sprint 5 starting to the Left x2 turn and backpedal 5, sprint 10, backpedal 5 starting to the Right x2 turn and backpedal 5, sprint 10, backpedal 5 starting to the Left 10 yds 5 yds Chaos 15 s (Week 1-4) 15sec jog, 15sec sprint, 15sec jog, 15sec walk (5mins) 1min rest between sets Pick a smaller area (ex: attack box) and begin by jogging for 15sec in any direction within the designated area, followed by a 15sec sprint in any direction, a 15sec jog, and finally a 15sec walk. Repeat this in order five more times for a total of five minutes. After completing this drill for five minutes take a one minute rest and repeat. The chaos in this drill implies running in a closed space with other people running all around you, so if possible run in a even smaller area or with others. Day 3: Repeating 200 s and repeating 100 s Repeating 200 s (week 1 and week 3) 1 every minute for 10 minutes 1-5reps (2min rest between) 6-10reps

20 Repeating 100 s (week 2 and week 4) 1 every 30 seconds 3 sets of 5 sprints 2mins rest between sets For Weeks 1 and 3, do 200 yard runs for 15 minutes. After each run is completed start a timer and rest for one minute, at the minute mark begin your next 200 yard run. After your 7 th rep rest for two minutes and then continue your remaining reps with one minute rest in between each, like before. Note: these should not be 100% sprints; run at about 85-90% effort. For Weeks 2 and 4, do 100 yard runs for three sets of five sprints each set. After each run is complete start a timer and rest for 30sec, at the 30sec mark begin your next 100 yard run. After each set of five sprints rest for one minute and then continue your remaining reps with 30sec rest in between each, like before. Note: these should not be 100% sprints; run at about 85-90% effort. Phase 4 SAQ and Conditioning Day 1: Resisted sprints Add some form of resistance to your sprint for this day. It can be anything including, but not limited to; prowler, sled, weight vest, sandbag, bands, parachute, or just running up a steep hill. The duration of all sprints will be 5 seconds. The sprints are run in sets of 4 with 20secs rest after each of the first 3 sprints and 90secs rest after every 4 th sprint. Each sprint is maximal effort. Day 2: 40 yard dash progression Week 1: 12 sprints (3 sets of 4 sprints) Week 2: 16 sprints (4 sets of 4 sprints) Week 3: 20 sprints (5 sets of 4 sprints) Week 4: 12 sprints (3 sets of 4 sprints) Week 1: 4 x 40 (60secs rest each) 7 x 20 (30secs rest each) 10 x 10 (15secs rest each)

21 Week 2: Week 3: Week 4: 6 x 40 (60secs rest each) 5 x 20 (30secs rest each) 6 x 10 (15secs rest each) 8 x 40 (60secs rest each) 2 x 20 (30secs rest each) 4 x 10 (15secs rest each) 10 x 40 (60secs rest each) Day 3: 4-Cone Drill/W-Drill and Chaos 15 s 4-Cone Drills (week 1 and week 3) x2 all sprint, breakdown at each cone Right x2 all sprint, breakdown at each cone Left x2 sprint, shuffle, backpedal, shuffle Right x2 sprint, shuffle, backpedal, shuffle Left x2 X pattern Right x2 X pattern Left x2 N pattern Right x2 N pattern Left Set up cones 10 yards apart in a box shape. Move around the cones using the movements shown above. This is a speed/agility/quickness drill so make sure you fully rest between each run to ensure you are efficient in your movement patterns. This is maximal effort. 10 yds 10 yds W-Drills (week 2 and week 4) x2 all sprint break down at each cone Right x2 all sprint break down at each cone Left x2 side shuffle all Right x2 side shuffle all Left 10 yds

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