NORTH PARK UNIVERSITY SUMMER STRENGTH AND CONDITIONING MANUAL

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Clifton Hardy
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1 NORTH PARK UNIVERSITY SUMMER STRENGTH AND CONDITIONING MANUAL Welcome to the second most important time of the year for a football player.summer CONDITIONING!!! There s not a man who will be worth his salt if you do not report to camp in great shape. We are all counting on each other to get ready to help the team achieve our goal of winning every game. We should all take the attitude of Come ready to play or don t show up! If you will do that come ready to play then we will be able to spend time working on the techniques, fundamentals and schemes involved in the game rather than taking time in out of practice to do a lot of conditioning drills; like sprints and gassers, etc. Wouldn t you rather use that time to actually run, tackle, block and catch? The strength and conditioning program that you will adhere to through the summer months is designed to build strength, size, speed, agility and conditioning levels in every player. It is also designed to produce maximum gains within reasonable amounts of time, allowing you to go harder at each workout and not spend hour upon hour in the weight room for lifting, or on the turf for running and agilities. Get in work out hard get out get going. This year we are going to re institute the IRON VIKING CLUB to reward those players who have done all they can to prepare themselves for the season. To earn IRON VIKING status you must; 1) return every lifting/running form to Coach Winter through the summer 2) complete at least 80% of the lifting/running workouts (48 of 60 planned workouts) 3) pass the running test when we report for camp Your reward for achieving IRON VIKING status will be a steak dinner during one night of pre season camp while everyone else eats hot dogs. And, for those who hit all 60 workouts along with passing the running test there will be an additional prize to be determined. I can t wait to see you all back in camp on August 13 th. Call me if you need anything. Have a great summer! God Bless and GO VIKINGS! Coach Pethtel

2 PHILOSOPHY OF OUR STRENGTH AND CONDITIONING PROGRAM 1. Our chances of winning begin in the weight room. If we don't do a good job here we will never be able to develop to our full potential physically and we will not have the attitude it takes to be successful. 2. Only the strong survive in the CCIW. To be able to compete at the highest levels one must develop a special type of commitment to a total conditioning program. 3. The most physical and best hitting team will usually win. You must have the strength, toughness, the fitness that it takes to be this type of team. Poorly conditioned and physically weak teams can't sustain the type of effort it takes to be a winner. 4. The team that plays the best with its back to the wall will usually win. It is easy to go hard in the first quarter. We think one can learn to go as hard as he can go and to give one more great effort in the strength and conditioning program. 5. Attitude and effort will eventually determine whether one reaches his potential. If one won't make the sacrifices it takes to improve themselves in a strength and conditioning program they will probably never make the effort it takes to do the more demanding things involved in any good program. 6. You will rarely know greatness and will DEFINITELY NOT REACH YOUR POTENTIAL if you don't train like a champion. 7. Training on a regular basis will not only give you an opportunity to get better but will also give you an opportunity to know greatness. A GROUP OF PLAYERS THAT WORK TOGETHER WITH A COMMON GOAL WILL BE TOUGH TO BEAT

3 PURPOSE OF OUR STRENGTH AND CONDITIONING PROGRAM Everyone talks about wanting to win or to be successful. Very few people are willing to do the little things on a daily basis that determine whether or not they become successful. There is no MAGIC FORMULA for success or winning. WINNERS pay the price. WINNERS are committed. WINNERS do the little things. Little things do mean a lot and they do make the difference. Desire plays an important part in becoming a winner or in being successful. The one thing that is more important than desire or the will to win is the: WILL TO PREPARE TO WIN PURPOSE OF OUR STRENGTH AND CONDITIONING PROGRAM Injury prevention Improve: o Linear speed o Lateral quickness o Flexibility o Explosive power o Strength o Aerobic level of conditioning o Anaerobic level of conditioning o Confidence SIX ABSOLUTES Use an Athletic or Jump Stance Be Tall Spread the Chest (lock in the lower back) Toes Aligned Knees Aligned (knees over toes) Eyes on Target The Six Absolutes this is biomechanics, made simple

4 Running Technique One of the keys to the Speed Training program is the BFS Sprint Technique System. The system consists of the following eight techniques that should be emphasized during sprinting: Your head should be upright Your eyes should be fixed, looking straight ahead Your toes should point straight ahead Your back should be upright and slightly arched Your shoulders should rotate vigorously, with the elbows fixed at 90 degree angles Your wrists should simulate a whip action as the shoulders rotate back Your feet should make the initial plant directly under the hips, not out in front of the body Your forward leg should initially lift forward, not up. The lower leg should hang before planting with the foot and toes up. Your back knee should extend fully on the follow-through, or end-of-the-leg drive

5 Flexibility The importance of a sound flexibility program is critical in order for athletes to reach their full potential. Flexibility exercises have the potential for reducing injury severity, reducing injury frequency, reducing soreness, contributing to fitness, improving motor performance, assisting in relaxation and increasing joint range of motion. There is a difference between flexibility stretching and warm-up. A warm-up is an activity that raises the body temperature and increases blood flow. Flexibility is the range of motion possible at a specific joint. Furthermore, cold muscles and other tissues are more susceptible to injury. Therefore, a warmup must precede stretching and strenuous activity in order to reduce chance of injury and to allow the greatest possible length of the tissues during stretching exercises. BFS regards stretching as a separate exercise regimen, like plyometrics and weight training. Stretching is not part of a warm-up or cool-down for physical activity that athletes need to do only occasionally. The BFS Stretching Program is as easy as , named so because it consists of 11 stretches, and divided into four groups. The first group of exercises is performed on a bench, the second standing, the third against a wall, and the fourth on the floor. Flexibility exercises are an important part of any Football Program. There is no doubt that flexibility training done correctly and consistently will increase an athlete s joint range of motion. Furthermore, many experts agree that an effective flexibility program is important in injury prevention.

6 Dot Drill Many athletes and coaches often stretch as a warm-up exercise. This can be devastating - you never want to stretch a cold muscle. The reasons are clear - cold muscles pull. Always do a quality warm-up before you stretch. This gets the blood flowing and warms up the muscles so they can be properly stretched. There is nothing better than the BFS Dot Drill Exercise for doing this. Start reaping the benefits such as increased speed, improved agility, knee and ankle injury prevention and more with the BFS Dot Drill! The BFS Dot Drill not only warms-up your muscles but it also increases your agility. The Dot Drill will be hard at first. It is tiring and you may appear clumsy. You can have quick feet in a month or two. To do the Dot Drill, five dots need to be placed on the floor. It works best if 4 round dots are painted on the floor. The BFS Dot Drill Standards: Under 50 seconds Super Quick, seconds Great, seconds Average seconds need more work, over 80 seconds Slow. The Dot Drill is made up of five different drills; each drill is done a six times. DOT DRILL DIAGRAM 1. Up and Back A. Start with feet on A and B. B. Now jump quickly to C with both feet C. Then jump and split feet to D and E. D. Come back the same way jumping backward. E. Repeat 5 more times. 2. Right Foot A. Your feet from up-and-back should end on dots A and B. B. Now go to dot C with your right foot. C. Now go in order: Dot D, E, C, A, B. D. Repeat 5 more times. 3. Left Foot A. You will end the right foot drill on Dot B. B. Now go to dot C with your left foot. C. Now go in order: Dot D, E, C, A, B. D. Repeat 5 more times. 3ft B 2ft C A 4. Both Feet A. You will end the left foot drill on Dot B. B. Now go to C with both feet. C. Now go in order with both feet: Dot D, E, C, A, B. D. Repeat 5 more times. D E 5. Turn Around A. You will end the Both Feet Drill on Dot B. Now go to C with both feet. B. Now go to dots D and E spread apart both feet as in the up-and-back (Drill #1). C. Now quickly jump 180 clockwise to face the other way. You should still be on D and E. D. Hit C with both feet and then A and B with feet split. E. Now turn quickly again with a 180 spin to the left with your feet still on A and B. F. Repeat 5 more times.

7 Plyometric Program 1. Quality Vertical Jumps 10 Jumps a. Do ten quality vertical jumps. Do them by a wall or basketball standard. Mentally measure the first jump and then try to improve with each successive jump. A minimum of 15 seconds should be taken between vertical jumps. 2. Standing Long Jumps 3 Sets X 3 Reps a. Do three sets of three successive standing long jumps. 3. Box Jumping (use 5 boxes) a. Depth Jump 5 Reps i. Begin by doing five jumps from a box about 20 inches high and landing in a hit position. b. Depth Jump to Vertical 5 Reps i. Next, do five more jumps in the same manner, but this time recoil straight up as quickly as possible. c. Jump on the Box 5 Reps i. On the next series, jump from one box, to the floor to the next box for five reps. d. Rapid Fire on the Box 2 Sets i. Now you are ready to get after it. Set up five 20 inch boxes about three feet apart. Follow the same procedure but jump continuously through all five boxes for two sets. Do it as fast as possible. e. Rapid Fire Over the Box 2 Sets i. The last drill is to jump over the boxes as fast as possible for two sets. 4. Jumping Technique a. When you perform all jumping and box jumping movements it is imperative to utilize the Six Absolutes. 1. Use a Jump Stance 2. Be Tall 3. Spread the Chest (lock in the lower back) 4. Toes Aligned 5. Knees Aligned (knees over toes) 6. Eyes on Target

8 Strength Program We will begin with week one (see attachment Summer ing Sheets) Once you complete Form Run, Dots, Running (begins June 13 th ), Plyometrics, Flex and you will place an X in the box. Example below X You will fill in weight amounts for each lift. Remember on the last set of Bench, Squat, Towel Bench and Box Squat you should try and get 10 Reps. Place the number of reps you completed in the last box. Example below 8 Reps On your last set of Power Clean and Deadlift try and get 5 Reps. Example below 4 Reps At the end of each week you must me your sheet by the following Monday at 9am. Make sure you place your name on your work out sheet. Example below Jon Doe Attached is the link to all of the exercises below: WEEK ONE: NAME: Jon Doe MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY Form Run X Form Run Form Run Form Run Form Run Dots Dots Dots Dots Dots Squat Bench Power Clean Towel Bench Box Squat Reps Reps Glue Ham Push Press Deadlift Dumbell Incline Glue Ham 2x10 2x5 3 2x5 2x10 2x10 2x5 3 2x5 2x10 3+ Straigh Leg D Heavy Dips Upright Row Straigh Leg D 2x12 2x5 Power Snatch 2x10 2x12 2x12 2x5 2x5 2x10 2x12 2x5 Lunge Olympic Bar Curl Close Grip Bench Lunge 2x10 2x8 Leg Extension 2x10 2x10 2x10 2x8 2x8 2x10 2x10 2x8 Calf Raises Dumbell Shrugs Towel Pullups Calf Raises 2x20 2x20 Leg Curl 2x10 2x20 2x20 2x20 2x8 2x10 2x20 2x8 Step Ups Bent Over Row Step Ups Step Ups 2x8 2x10 Flex 2x8 2x8 2x8 2x10 2x8 2x8 Running Plyo's Plyo's Running Flex 1 2 Flex Flex Flex

9 Viking Running 1 Circuit #1 Each Drill is to be performed 4 times in a circuit 5 Yard Cone Chute Drill - Space ten cones as diagramed (5 yards apart and 5 yards wide). The idea of this drill is to sprint through the cones. You should sprint to the cone, plant the foot straight ahead while staying low, and push off with the outside foot and step towards the next cone with the inside foot. Continue throughout the remainder of the cones. 53Yards yards W Drill Space 5 cones as diagramed (15 yards apart and across staggered). At the starting point, the athlete will stand with their back to the cones. Backpedal to cone #1 and open to the right hip and break on cone #2. At cone #2 open left hip and break on cone #3. Repeat this pattern through cone #5. At cone #5 backpedal to the finish line. Repeat in the opposite direction. Backpedal 15 yards Open right hip Open left hip Open right hip Open left hip

10 Viking Running 1 T Drill Set up 4 cones as diagramed (in a T setup 10 yards apart). Starting at cone #1, sprint to cone #2 touching it with your left hand. Shuffle to cone #3 touching it with your left hand. Shuffle across to cone #4 and touch it with your left hand. Shuffle back to cone #2 and backpedal back through to the finish line (cone #1). Repeat in the opposite direction. 10 YARDS Shuffle Shuffle Backpedal Sprint FINISH START 1 V Drill Set up 3 cones as diagramed (in a V fashion 5 by 10 yards). From the middle starting at cone #1, sprint to cone #2 and touch with the right hand. Sprint back to cone #1 with a crossover run. Sprint to cone #3, touch with the left hand and return to the starting position with a crossover run. Repeat in the opposite direction. 10 YARDS 3 2 Crossover Run Sprint Sprint 5 YARDS Crossover Run 1

11 Viking Running 2 Circuit #2 Each drill is to be performed 4 times in a circuit Speed Cut Speed cuts require the athlete to change direction by planting off of the inside foot. Space eight cones as in the diagram below. Run or weave through the cones by planting on the inside foot at the cone. Do not slow down when executing this drill. Emphasize the quick change of direction by pushing off with the inside foot and stepping over and to the direction of the next cone with the outside foot. 1-2 Feet 7-10 Yards Power Cut -Set up eight cones staggered 5 yards across and 5 yards apart. From the starting position sprint (under control) to the 1 st cone. Plant the outside foot (pointing straight ahead), while staying low, and push off to the second cone. Repeat this action through all of the cones. This is a controlled drill working on body position and cutting mechanics. This is a controlled drill working on body position and cutting mechanics. You should turn your shoulders and sprint to the cone, decelerate plant, push off, and accelerate to the next cone. 5Yards 5Yards

12 Viking Running 2 Pro Shuttle - Three cones are setup in a line spaced 5 yards apart. The participant starts at the middle cone, facing perpendicular to the line of cones. On the "go" command, the participant sprints to the cone on their right and touches the cone. They then proceed to change direction, and sprint through the middle cone to the far cone. Upon touching the far cone, they then reverse direction and sprint through the middle cone to complete the drill. Z - Set up 5 cones as diagramed. Start in an athletic stance at cone #1. Sprint to cone #2, touching the ground with the left hand on the inside of the cone. Accelerate out and sprint to cone #3, turn as described touching the ground with your left hand and sprint to cone #4. Touch the base of cone #4 and backpedal through the line. Repeat the drill starting at the opposite end. 5Yards 5Yards

13 Running Program WEEK 1 (ALL-ATHLETES) Day 1 1x800m at a good pace and 2x400m at a good pace Day 2 2x800m at a good pace and 3x400m at a good pace Rest twice as long as the run takes between each set DL/OL OLB/LB/FB C/FS/WR/SLOT/QB Week 2 Goal/Rest Time Goal/Rest Time Goal/Rest Time Day 1&2 6x100m (:22)/(1:00) (:21)/(1:00) (:20)/(1:00) Week 3 Goal/Rest Time Goal/Rest Time Goal/Rest Time Day 1&2 4x200m (:40)/(2:00) (:38)/(1:54) (:36)/(1:48) 8x100 m (:20)/(1:00) (:19)/(:57) (:18)/(:54) Week 4 Goal/Rest Time Goal/Rest Time Goal/Rest Time Day 1&2 4x200m (:40)/(2:00) (:38)/(1:54) (:36)/(1:48) 8x100 m (:20)/(1:00) (:19)/(:57) (:18)/(:54) Week 5 Goal/Rest Time Goal/Rest Time Goal/Rest Time Day 1&2 4x200m (:38)/(1:54) (:36)/(1:48) (:34)/(1:42) 8x100 m (:18)/(:54) (:17)/(:51) (:16)/(:48) Week 6 Goal/Rest Time Goal/Rest Time Goal/Rest Time Day 1&2 4x200m (:36)/(1:48) (:34)/(1:42) (:32)/(1:36) 8x100 m (:17)/(:48) (:16)/(:45) (:14)/(:42) 6x50 m (:08)/(:24) (:07)/(:21) (:07)/(:21) Week 7 Goal/Rest Time Goal/Rest Time Goal/Rest Time Day 1&2 4x200m (:34)/(1:42) (:32)/(1:36) (:30)/(1:30) 8x100 m (:16)/(:48) (:15)/(:45) (:14)/(:42) 10x50 m (:08)/(:24) (:07)/(:21) (:07)/(:21) Week 8 Goal/Rest Time Goal/Rest Time Goal/Rest Time Day 1&2 4x200m (:34)/(1:42) (:32)/(1:36) (:30)/(1:30) 8x100 m (:16)/(:48) (:15)/(:45) (:14)/(:42) 10x50 m (:08)/(:24) (:07)/(:21) (:07)/(:21)

14 Reporting Day Running Test TEST #1 TEST=8X100m DL/OL OLB/LB/FB C/FS/WR/SLOT/QB REST TIME/SET :48 / between each set 100m sprint :45 / between each set 100m sprint :42 / between each set 100m sprint PASSING :17 :16 :15 NOTE: Rest for 2 minutes between the first section of the test and the second section. TEST #2 TEST=12X50m DL/OL OLB/LB/FB C/FS/WR/SLOT/QB REST TIME/SET :24 / between each :21 / between each set :21 / between each set set 100m sprint 100m sprint 100m sprint PASSING :8 :7 :7

2011 SUMMER CALANDAR MAY PLAY LIKE A VIKE SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 1-May 2-May 3-May 4-May 5-May 6-May 7-May 8-May 9-May 10-May 11-May 12-May 13-May 14-May 15-May

15 2011 SUMMER CALANDAR MAY PLAY LIKE A VIKE SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 1-May 2-May 3-May 4-May 5-May 6-May 7-May 8-May 9-May 10-May 11-May 12-May 13-May 14-May 15-May 16-May 17-May 18-May 19-May 20-May 21-May Begin S&C Program Run Plyo Plyo Run 22-May 23-May 24-May 25-May 26-May 27-May 28-May BEAT Workouts ed to Run Plyo Plyo Run 29-May 30-May 31-May BEAT Workouts ed to Run Plyo Plyo Run

20111 SUMMER CALANDAR JUNE PLAY LIKE A VIKE SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 1-Jun 2-Jun 3-Jun 4-Jun 5-Jun BYE WEEK 6-Jun Workouts e-mailed to 7-Jun 8-Jun 9-Jun 10-Jun 11-Jun

16 20111 SUMMER CALANDAR JUNE PLAY LIKE A VIKE SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 1-Jun 2-Jun 3-Jun 4-Jun 5-Jun BYE WEEK 6-Jun Workouts ed to 7-Jun 8-Jun 9-Jun 10-Jun 11-Jun 12-Jun 13-Jun Run Plyo 14-Jun 15-Jun Plyo 16-Jun 17-Jun Run 18-Jun BEAT Begin Running Workouts ed to Run Plyo Plyo Run Leadership Workout 10 AM 19-Jun BEAT 20-Jun Workouts ed to 21-Jun 22-Jun 23-Jun 24-Jun 25-Jun Run Plyo Plyo Run 26-Jun BEAT 27-Jun Workouts ed to 28-Jun 29-Jun 30-Jun Run Plyo Plyo Run

2011 SUMMER CALANDAR JULY PLAY LIKE A VIKE SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 1-Jul 2-Jul 3-Jul 4-Jul 5-Jul 6-Jul 7-Jul 8-Jul 9-Jul OFF OFF OFF OFF OFF Workouts e-mailed to

17 2011 SUMMER CALANDAR JULY PLAY LIKE A VIKE SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 1-Jul 2-Jul 3-Jul 4-Jul 5-Jul 6-Jul 7-Jul 8-Jul 9-Jul OFF OFF OFF OFF OFF Workouts ed to 10-Jul 11-Jul 12-Jul 13-Jul 14-Jul 15-Jul 16-Jul BEAT Workouts ed to Leadership Workout 10 AM Run Plyo Plyo Run 17-Jul 18-Jul 19-Jul 20-Jul 21-Jul 22-Jul 23-Jul BEAT Workouts ed to Run Plyo Plyo Run 24-Jul 25-Jul 26-Jul 27-Jul 28-Jul 29-Jul 30-Jul BEAT Workouts ed to Run Plyo Plyo Run

2011 SUMMER CALANDAR AUGUST PLAY LIKE A VIKE SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 31-Jul 1-Aug 2-Aug 3-Aug 4-Aug 5-Aug 6-Aug BEAT Workouts e-mailed to Run Plyo Plyo Run 7-Aug

18 2011 SUMMER CALANDAR AUGUST PLAY LIKE A VIKE SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 31-Jul 1-Aug 2-Aug 3-Aug 4-Aug 5-Aug 6-Aug BEAT Workouts ed to Run Plyo Plyo Run 7-Aug 8-Aug 9-Aug 10-Aug 11-Aug 12-Aug 13-Aug BEAT Workouts ed to Newcomers Report Run Plyo Plyo Run 14-Aug 15-Aug 16-Aug 17-Aug 18-Aug 19-Aug 20-Aug Vets Report Practice 1 Practice 2 Practice 3 Practice 4 Practice 5 Practice Practice 8 6 and 7 21-Aug 22-Aug 23-Aug 24-Aug 25-Aug 26-Aug 27-Aug Scrimmage Practice Practice 11 Practice Practice 14 Practice Alma College Practice 18 9 and and and 16 Break Camp 28-Aug 29-Aug 30-Aug 31-Aug 1-Sep 2-Sep 3-Sep MTG 7 AM Beat Aurora MTG 6PM Players Day Off Practice 3:30 Practice 3:30 Practice 3:30 Practice 3:30

SPEED AND CONDITIONING PROGRAM

Dedicated to Helping Athletes Since 1976 THE TOTAL PROGRAM SPEED AND CONDITIONING PROGRAM DOT DRILL - THE WARM UP The BFS Dot Drill not only warms-up your muscles but it also increases your agility. The