REINHARDT UNIVERSITY FOOTBALL SIGNEE WORKOUT PROGRAM 2017
This program is to continue upon Weeks 1-4. If you have not begun or finished the first four weeks, please do so before beginning Phase 2. Each week consists of three workouts and two running days (one speed, one agility and conditioning). Be sure to check back in a couple weeks and there will be an updated workout program. As you go through the workout there will be links to video demonstrations to each lift. If you have never performed one or more of these lifts and feel it would be too difficult, I would prefer you not to try and teach yourself how to perform it. You can contact me and ask for an alternative movement. In regards to how much weight to use for each lift, I want you to use as much weight as you can safely perform with proper technique. If you feel your technique begin to break down, you have gone too heavy. I want you to work hard, but not injure yourself. We will worry about how much weight you clean, bench, and squat when you arrive on campus. Your running days will consist of either speed drills or agility drills. Thursdays will also begin to prepare you for our conditioning test at the beginning of camp. As long as you work hard and follow the plan described in the following pages, you will arrive on campus prepared for what will be asked of you. Please do not hesitate to contact me with any questions or concerns. Alex Derenthal - Coach D Head Strength & Conditioning Coach asd@reinhardt.edu
WORKOUTS WEEKS 5-8 DAY 1 Warm Up: Seated Vertical Jump 3 x 5 Hand Walks x 10 e (Push Up Position and Walk Hands Forward and Back 10 each, then Side to Side 10 each) Static Core (Plank, Side Plank) 2 x :30 + each Workout: Week 5 Week 6 Week 7 Week 8 1. Clean Complex 5 x 4 5 x 4 5 x 4 5 x 4 (Cl Pull/Hi Pull x 2/Clean) (Cl Pull/Hi Pull/Clean x 2) 2A. Front Squat 4 x 6 4 x 6 4 x 5 4 x 5 2B. Anti Rotation (Cable or Band) 3 x :30 each 3 x :30 each 3 x :30 each 3 x :30 each 3A. Dumbbell Incline Bench Press 3 x 10 4 x 8 4 x 8 4 x 6 3B. Barbell Pendlay Row 4 x 6 4 x 6 4 x 5 4 x 5 4A. DB Romanian Deadlift (RDL) 3 x 8 3 x 8 4 x 6 4 x 6 4B. Elevated TKE (Band or Cable) 2 x 20 each 2 x 20 each 2 x 20 each 2 x 20 each **Cooldown stretch then work on position specific drills** NOTES: Never sacrifice technique for weight. If your technique begins to break down, you are going too heavy. Always maintain a neutral spine during your workout. NEVER ROUND YOUR BACK! Make sure to drive through your HEELS in your squat. Your heel should remain in tact with the ground at all times. Pull the bar to the top of your abs in your Pendlay Row. Again, maintain a FLAT BACK! The RDL is a hamstring movement, not a back movement. You should only be moving at the HIPS, not the waist.
DAY 2 Warm Up: Hurdles (Over, Under, Straight Leg Skip) x 5 each Good Mornings x 10 Reps (45-65lbs) Single Arm Straight Leg Sit Up 2 x 10 each Workout: Week 5 Week 6 Week 7 Week 8 1. Back Squat 2 x 5 Warm Up 2 x 5 Warm Up 2 x 5 Warm Up 2 x 5 Warm Up 5 x 3 5 x 3 3 x 3, 2 x 2 2 x 3, 3 x 2 2A. Half Kneeling DB Shoulder Press 4 x 8 4 x 8 4 x 6 4 x 6 2B. Single Arm DB Row 4 x 8 each 4 x 8 each 4 x 6 each 4 x 6 each 3A. Box Jump 4 x 5 4 x 5 5 x 3 5 x 3 3B. BB Hip Thrust 3 x 15 3 x 12 4 x 10 4 x 8 4A. DB Nosebreaker 3 x 12 3 x 12 3 x 10 4 x 10 4B. Barbell Curls 3 x 12 3 x 12 3 x 10 4 x 10 **Cooldown stretch then work on position specific drills** NOTES: Never sacrifice technique for weight. If your technique begins to break down, you are going too heavy. Always maintain a neutral spine during your workout. NEVER ROUND YOUR BACK! Make sure to drive through your HEELS in your squat. Your heel should remain in tact with the ground at all times. Choose a height on the box jump you can land soft and through your whole foot. It does not need to be a maximum height jump. Drive through the heels on the DB Hip Thrust.
DAY 3 Warm Up: Plate Shoulder Warm Up 1 x 10 each (2.5 7.5 lbs each Hand) Dynamic Warm Up (Body Weight Squat x 10; Lunges x 6 each; Side Squat x 6 each; Burpee x 10 Lower Body Stretch x 45 seconds each (Hamstrings, Quads, Hip Flexors, Piriformis, Groin) Workout: Week 5 Week 6 Week 7 Week 8 1. Bench Press 2 x 5 Warm Up 2 x 5 Warm Up 2 x 5 Warm Up 2 x 5 Warm Up 5 x 3 5 x 3 3 x 3, 2 x 2 2 x 3, 3 x 2 2. Hang Clean 5 x 3 5 x 3 5 x 3 5 x 3 -or- Dumbbell Squat Jump 4 x 5 4 x 5 5 x 3 5 x 3 3A. Barbell FFE Reverse Lunge 3 x 6 each 3 x 6 each 4 x 5 each 4 x 5 each 3B. NG Pull Ups or Lat Pulldown 4 x 8 4 x 8 4 x 6 4 x 6 4A. Glute Hams 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 -or- Leg Curls 3 x 10-12 3 x 10-12 4 x 8-10 4 x 6-8 4B. DB Push Ups (Stretch @ Bottom) 3 x Max Reps 3 x MR 3 x MR 3 x MR **Cooldown stretch then work on position specific drills** NOTES: Never sacrifice technique for weight. If your technique begins to break down, you are going too heavy. Always maintain a neutral spine during your workout. NEVER ROUND YOUR BACK! Do not flare your elbows on the Bench Press. Tuck them by your ribs. If you have never performed Hang Cleans, do not try to self teach. I would prefer you to perform the DB Squat Jump and we will teach you the more complex movements once you arrive on campus. In the Reverse Lunge, make sure your heel stays in contact with the ground on the front leg. You should try to use your hamstring and glutes (butt) rather than your quads (top of thigh). I want your knee to touch the ground without banging on the ground. If you have access to a Glute Ham Raise, I want you to perform these over the Leg Curls. If you do not have access to the Glute Ham, use leg curls.
CONDITIONING WEEKS 1-4 DAY 1 Linear Speed/Conditioning Week 5 Week 6 Week 7 Week 8 Wall Drill Single 2 x 3 each Single 1 x 3 each Single 1 x 3 each Double 2 x 3 each Double 2 x 3 each Double 2 x 3 each Double 2 x 3 each Triple 2 x 4 Triple 2 x 4 Triple 2 x 4 Start/Accelerate Leaning 4 x 10 yds Leaning 4 x 10 yds Leaning 2 x 10yds Leaning 2 x 10yds Push Up 4 x 10yds Push Up 4 x 10yds Push Up 2 x 10yds Push Up 2 x 10yds 3Pt Stance 2 x 10yd Kneel 2 x 10yds each Kneel 2 x 10yds each Kneel 2 x 10yds each 3Pt Stance 2 x 10yds 3Pt Stance 2 x 10yds Flying 40 (yds) Jog 20/Sprint 20 x 3 Jog 20/Sprint 20 x 3 Jog 20/Sprint 20 x 4 Jog 20/Sprint 20 x 4 NOTES: Take FULL rest time between each rep. You can only get faster by running fast. You cannot be fast if you are tired. This should not be conditioning. This is speed work. Take your time and focus on running full speed. The Flying 40 consists of a 20yd jog and a 20 yd sprint. The transition between the jog and sprint should begin around the 17yd point. The last 20yds should be a full out sprint!
DAY 2 Lateral Agility/Conditioning Week 5 Week 6 Week 7 Week 8 Pro Shuttle (5-10-5) 3 each way 3 each way 2 each way 2 each way T Drill 2 each way 2 each way 1 each way 1 each way 60 yd Shuttle R Hand x 1 R Hand x 1 R Hand x 1 R Hand x 1 L Hand x 1 L Hand x 1 L Hand x 1 L Hand x 1 Fwd/Bck x 2 each Fwd/Bck x 2 each Fwd/Bck x 2 each Fwd/Bck x 2 each 300 yd Shuttle Prep 200 yds x 3 200 yds x 4 200 yds x 4 300 yds x 1 150 yds x 2 100 yds x 2 150 yds x 2 150 yds x 2 100 yds x 2 100 yds x 2 NOTES: Control your movement! Body control is key. I only want you run as fast as you can to cleanly come in and out of your breaks. For the 300 yd shuttle prep, set up cones 50 yds apart. You will run back and forth between the two cones until you hit the yardage described. Ex: 200 yds = Down/Back x 2 PRO SHUTTLE
60 YD SHUTTLE T DRILL