Contents

hrsd
d Author
5
E
esdedgrnents

vii

IAIT I MAXIMIZING YOI'R STRENGTH POTENTIAL

(lapa.r 1 Sbength Concerne for Football
Tel Body ShenSth 3
loLing Up 4
Cfryr.r 2 Strength-Tr.ining Guidelines
Strntth kotlesB 5
lh ProgramCyde 6
CI$ing a Lifting Routine 5
S&y Guidelines 7

tr
xiii

t 3 Designing Your Own Ptogram

O4t
Determining Your Shngth lvel 9
Sning C,oals 10
6.pter 4 Stading You Progtam
Trainiry Cycles 11
Recordint Youl Workout 12
Testing 14
Modifying Your Workout 15

11

TART II TIIE YEARLY WORKOUT PLAN

Ch.Pter 5 Off-Season I workout
Workout Goals 21
Workout Charts 21
Test Week 36

19

CIEpter 5 Off'Se.9on Il Wotkout

wo*out Goab 37
workout Charts 37
Test wek 52

27

a
Chapter 7 PresedsonWorkout
Workout Goals 53
Workout Charts 53
Test Wek 68

Chapter 8 In-SeasonWorkout
WorkoutGoals 69
Workout Charts 59

69

Part III Shength-Training Exeiciees

77

Chapter 9 Core Exercises

BenchPrcss 79
Inclinehess 81
Behind-the-NeckPress
83
BackSquat 84
L8 Press 86
DeadLift 87
WalkingLunge 89
High Pull 91
PowerOean 92

79

Chapter 10 Auxili.ry Exetciss

Neck Manual ResistanceExercises 97
Neck Vadable ResfutanceMachine Exercises 100
Alternate lncline Dumbbell Presses 102
Dumbbell Flys 103
Bicep Curls 1M
T cep Extensions 105
Dips 106
Wrist Curls 107
Bent-OverRows 108
Shoulder Shrugs 109
BackRaises 110
Sit-Up Crunch 111
Oblique Twists 112
Let Extensions 114
Let Curls 114
Standing Heel Raises 115

97

Appendix A Stength-Training PercentategTable

Appendix B Core ExerciseWitht Progr$sion Chai
Appendn C Auxiliary ExercfueWight kogegsion Chart
Appendix D Pfrsonal Best ConversionChart

7t7
119

Glossary

127

725

Foreword
\,,f

IVIu.h

or ou*u...*

in the football program ai th University of Tnnesseecan be tracedto the fact that we are workrng with stronger and faster athletes-The man
thind our strength program is Bruno Pauletio
Bruno hasben instrumentalin our footballplosram for 15 years. Sincehis addition to our statt
;s the strength and conditioning coach, we have
seen great imProvement in the stfength, fleibility,
.1!,rlrt\qLrclne...andur erallc"ndirtoningol our
in muscLrldr
pLrers fhe gcneral
'mProvement
and
lhe
numbcr
redLrce
,rrergth ha. al-o helped
seriousnessof injuies.
o r football players ar involved in ayear-round
rLeight training program, much like the one

presentedin this book. I am convinced that this

program has mad each member of our team a better Player and has Siven us a stronSerteam
Now Biuno Pauleitois Plltting his exPrtismto
prin! to help other footballPlayersPerform better'
ihe pr"erjrn pre.entedin thi* bool can be indrridualTedfoi erer} pla)er- it . de'i8nedlo helP
you make improvments where you need them
most. By fo owing this Plogram you should in
creaseyour total body strength, a basicfirst stP
to becoming a better football Player'
Johnny Majors
Head Football Coach
University of Tennessee

Aboutthe Author

B runoPauLttois a nationally recognized authority in strength and conditioning education and a fomer Ollanpian. In his
various capacities as president of the National
Strength and Conditioning Association and
strength and conditioning coach at the University
of Tennessee, Knoxville, Pauletto realizes that
strength trainint is much more than pumping kon.
It is a wel?lanned, strstematic process designed
to improve total body strength.

Pauletto holds an MS in physical education with

an emphasis in exercise physioloty ftom the
University of Tennessee, lhoxville (UTK). He is
a certified strength and conditioning specialst aJld
a member of the National Football Coaches Association. He has also coordinated strength-training
programs for men's varsity a* etics at UTK and
conducts annual strength clinics thmuthout the
United States.

Preface
T-.|
.!--l, rrirB my lq

leJr. d.
:.:ih nnd condittuningcoachat the University
. r.nc5see,I have had thc privilegeand oppor
' :r i., coachse\.eralIootball plaven who have
.rn to treat successin the NFL. I have seen
:
-. r $ ell-plannedsirngth-trainingprogramhas
':.Edthem to rea.h high lelels of performance.
:.lghout my coachin8career,I have developed
.trr round strcngth trainin8 pfogra for fooi
._i l pl.yers and nor! have put ii on paper for vou
.1se.I have found this pr%ram tobe very effec
: . r in irainint my players and hope you l\'ill be
::1. to use it to become a better football player.
This book s,as $ dtten for you, the football
: i!.r lt containsthe jnformationyou needto per'.,rnr a safeand efficientstrength program to help
i.ru plav better. Whether !o!r pla)' football at ihe
Lrnrorhigh,high school,or collegelevel,thisbook
..rn help you.
5trength training is much more than jusi
pLrmpin8iron." It is a well-planned,systematic
processdesignedto improve total body strength.
| .,, a- d {".ngh s ill ma\e)ou,unfa-r!'.j, mp
higher, and tackle lvith morc force. It will also
reduce your chanceof nrjury.
This book not only explahs rvhat you need to
do but also takes you siep'by'step throuSh a full
Ihe book is divided into
vearof specific
'vorkolts.
I'art I, "Maimizing Your Strength lbtential,"
opens with chapter 1, "Strength Concerns for
Football," r!hich discussesthc importance of
strength for football pla_""els.
It also addresssihe
relationship of dilferent playinS positions and their
.pe. iJic .rren8$ requi,Fmenr..lhe fa(r.r- in
volvd in increasingmusclemass(bulking up) .ue
also explained.
Chapter 2, "Strength Training Cuidelines,"
contains inJormaiion },.ouneed to kno$' before you

betin your prograrn.Readthis chapterthorough

]y as ii rvill make thc rest of ihe book easier to
Chapter 3, "Designing Your Ou,n I'rogram,"
.lrou. yuu I'r r,' e\ nlLrnle
vour presenr'rr 18rh
level and ho$ to set starting lveightsfor eachex
ercise.This chaptcr also erplains the importance
of seiting and reachingyo1lrgoals,r{'hichare basic
to an), successfulweight program.
Chapter 4, "Siarting Youl I'rogram," explains
eachtraining cycle,its approximateduration, and
its purpose.Thischapts alsoincludesinstructions
for completingyour n'orkout plan using the charts
in this book. A sectionon testinStells you holv io
determine if you've met your Soals.The chapter
ends $'iih information io help you iJ vou fall short
of raching your goals.
Part II, "The Yearly Workout Plan," consistsof
chapters 5, 6, 7, and 8. Thesc chapters provide
charts for vour daily iraining logs for the entire
vear. Ea.h day's log sho$'s the exercisesto be
donc, the number of setsand reps, and how hea\,y
),ou should lift. Boih a split routine (liJt4 days per
week) and a iotal-body routine (lifi 3 days per
$eek) are presented.You choosethe routine that
works best for you.
lhe iFird p.'rl of !he b,'t'k. slrenEth.lrdinrnt
F.crci.L-. ir de\,,red entirel\ to lhe e\ercr"p.
you'll be doing. Chapter 9 shoR'sthe core exercises$ith photographsand basicinstructionsfor
how to do drem concrly Chapter'10givesinsh'uctiun. fo- h^$ .o do rhF du\ilijry e\er(i.e\
The appendixescontain the chats you will need
to modify the program to suit your strentth level:
a strength+raining percntagestable, cor and auailiary exerciseweiSht progression tables, and a personal best convrsion chart. The glossary at the
end of the book defines terms that you may not
be familiar $,ith.

StrengthConcerns
for
Football
A
fL.
v,,u sel Ino., a
'
: r .r has to be strong. If your opponeni
. - : r.r11,speed,and conditionin8 but vou
-- : ::nth stronger,you rvill be superior on
:

:: \ nu mightnot know is ho{ togetthe

.rt tsJnr oul uf)ourwo4out-. t\er)
: :1,gran1 needs a plan and a toal. This
. : .. lou a plan for a full ]'ear of $,orkorts
. : ru how to erecuteit to reachyour goals.
:
: : i ::::ng vourselfto inprovement and follorv
.
-L,dell'le. vuu nill ree \ou bod\ ger
.'
-, ,'
-.

, ::.engthen your trody to improve your

but strengthalsoreducesihe chance
-_.r.ce.
The
better preparedyour body is to run,
-I rd,llp. rhFluh er \ uur, hrn.e of iniur).
:, \ dri,,u.$.rv- lo tet .fronger \one 15
-:eh beiter than the oihers.The training pro.\ercises, sets,repetitions,ioads)I suggest
:: I have found to be effective.Your genetic
: . 1d moti\Jrion\\ill be tl.e de(idrn8rd,. ho( shong you get.

TOTATBODYSTRENGTH
The pfogram presented here is designed to impruvc ) our rutdlhody slrenglh.l\h;cheverpo.itjon y.u pidy lotdl bodv \trengh i\ ne(e--dry \ ou
nriShrlhink rhdrhecau-eyou plavr pdni,uldrp.
sition, your strength program should differ rrom
that of an athletel'!'hoplays another postion (Ior
exampl, quarterbackvs. offensive line). This is
partly true; lei me explain. Before doing specilic
exercises
or specialtraining,you needsevcraiyears
of basic strength,iraining exprienceand good
overall strentth. Position-specifictraininS will be
of little help other*'ise. The program in this book
wil developthat basicoverallstrenSththat all football playcrs need, ie8ardlessof position.
If you have ben strcngth training for several
years and your body is well developed, you can
add some position-specificexercisesto yourbasic
proSram. The workout pates of this book have
spacesfor you and your coachto add specilicexercisesthat you think ar impoitant to your needs.

Although strengthtraininSimprovesyoul Physical ability to play your position, it does not imProve
your skitl-Practiceis the key to improvingthe skill
jtself. For example,a strongerarmcan helP a quar'
terbackthrow harderand farther,but only through
practicecan he develop the precisionand ProPer
erecution necessaryto complete the passes.

BUI.KING
UP
l^ hen mu<le\ dre .trengthtrained lhev 8er bre
8er. Ilow much biSServariesgreatlyfrom one ath
lete to another. Fof example, some athletes are
linemn, ihey have larg framesand bi8 muscles.
Wide receivershave a much smallcr body struc'
ture. The biSSerathlete$'ho has a largerframe and
can lift heavierweightswill Sainmore musclemass
than a smallerathlete$'houses a similarworkout.
This ra'orksoui well becauselinemn need more
bulk than other players.lvhatever your size,you
can improve your Playing Performancethrouth
strength training.
Muscle nrassgain, or hulkingup, is affectedby
the follorvinS:
1. Genetics is a major factor in ho{, big of
strong you can becom.
2. PropertnininS techniquesand dedicaiionto
improvement are imPortant.
3. Truc bulking up is gaininS muscle,not fat.
Gaining fat ('ill not help you bcomea bet
ter football playr, but gainingmuscl mass

will. lt is a slorv process and takes time

GaininS 1 or 2 pounds of musde a month
is a realistic goal. When an athlete gains
weight very rapidly (20pounds in3 months),
most of the gain is Probably fat or h'ater

4 Properdict and restare necessarylormuscle

gror{th. You must nouish your body !!ith
heatthfulfoods that help muscle8rolv. And
if you do not get enouShrest, vour muscles
\r,ill noi gror4'to potential.
Food supplmnts (Protein Powders, ami
no a.ids, etc.) can help if you do not eat a
s'ell-balanceddiet of three meals a day lf
you do eat well, supplementswill be of litile vatuebecauseyourbody alreadyreceive
all the nutrients it needs.

AnabolicSteroids

Recentlyvou may have heard a lot about athletes

who rised anabolic steroids to get bi88er and
stronger. Many athletesrvho have admitted tak
inB steroidshave saidit was not worth it Not only
is steroid use unethi.al and ileSal, it can also cause
unhealthy side effects:possibleliver and kidney
damage,increascdrisk of cardiovasculardisease
psychologicaldependencyon the dru8, to name

Becauseof this, i stfonSly suggestathletesstay

a{'a_vtuomsteroids.By follo$'in8 a good sirn8th
program and eatinga s,ell-balanceddiet, you rvill
make great strenSthgains without usin8 steroids

Guidelines
Strength-Training
T't

,,."
D".,"' ,.,.',,

ing, reacle!er) chapteroi this book andfamiliarize

qtud\ rlr, c\er.i.e
-.,L,r.Flr$r(n ll L p-oE,rdm.
clirections,the ph!,tographs,and the charts. Try
to picture the $'hole lear of trnining and seeho('
each part rclates to the othcrs.
It's besl if vou have thc b(bk in hand bY earl,v
J.rnuaryso you can folloi{ ihe cntire training rou
tine as it leadsup to the new fooiballseason.Ii
\1)u get the book at anoiher time, bclih !!ith the
nr\t trainin8 cyclc. For elample, if t'ou lict the
book in March and the next cycle staris in APril,
begin trnining b April. Nu.rctstatt itl th( mitldlt of
l] .v./r. Alh'ays start nt the beginning of a cv.le.
Thai r!ay, !ou'11get the mosi benefiiand you'll
redri(c your chance of injurv.
This bookoffers a susgcstcd$'orkout Plan. Not
elervone will be able to frnldt it in its entireiv
Your abilitl' to f{rllow ihe plan u,ill be affectedt'v
, qu f ne ll.,\.,l. filir' .in-" cod,llirc'1,p.1-ior
prc\rous iniuries, lev(t of crpertise, and agc. You
mn) need to adjustthc plan io suit lour needs.
Consult\!ith )'our.oach.
\. u .l'.,u.d be . ol. ru pc I.,,n e" l- ,.rr. i.e.
Reler to chaptcrs9 and l0 for jnstructionson how
to do ihe c\crcises and photogr;rphs of models
performin8 ihem. lf iou do not undcrshnd any
pnrt of ihis pfogram, crrnsult1{iih your coa.h beRemember to makc each workout 5afe and
producti|e. Safeit/tuidelines are provided tlre
't
cnd of this chaptcr. Thc folowing explainssever-

alconceptslou should undershnd beforestariing

your sorKour proSram.

S
ST RENCT PROCRES
H
Strcngth progressvaries grcatlv among alhleies.
Probabl)'the mostimportarltfnctor,besidesgcnetic
makeup, is ho$ hard and hor consisientlvvou
$ ork. lf you miss a ferv *orkouts here and th.re
ancl do not g^ ),our best cffort, you \\,i11not
progressas well as soneone$ho rorks h'rder
and never missesa \orkout.
Here are someothcr factorsthat affNt ttrn$h
l. Novice athletesrvill makc higher tains than
e\penencedathletes.They have ore room
lor lmprovemenL
2. Biggerathleiesuith lirger musclemasswill
shoH'hiShergainsthan smallel athletes.For
etmple, a linemanmisht add 20poundsto
his \r,eight r.hereasa rccciler mav addonly
lil pounds.
3. Prcvioris injudes can affect ho$ $e]l vou
perform and how much $'eitht vou can use
in a particular excrcise.
4. Other activities you do while you are
strength training can affect your strength
proSress.U you ar also dojng a lot of run
ning or are participating in another sPort,
your strength t'ill not progressas much as
iI i'ou 'ere only strenSthtraining.

5 Stiength Training for lootball

If you get no nlcreases,or an actual de.reasc,

in strength, consult \vith your coach and iake a
closer look at horv these faciors aflect i,ou
As you knorv, achathletehasa dilferent genetic
potcntial for strentih gains. Don'i comparevour
sell \'ith someonewho is bigtcr or stronger.ivhat
should be important to you is that you are improv,
ing, l\'hich you cansecas vou progressto the nexr
level of your program Concentraieon raching
vorl oft)lrmaximum potential.

THE PROGRAMCYCLE
A cvcle is a svstematicand orSanized trainint
period. It has a spccificstarting and cnding time.
fJ, h h. 1
r. pl.rnned\\ Ih tl^eL\d, I F\pr.i.F.
^Lr
sets, repetitions,andweight progression.Du nS
the vear vou lvillbe involved r!ith fourcycles:tro
off-seasoncvclcs,a preieasoncycle, and the sea
son itseu. ln the lirst three cvcles,vou.rvill trv io
accomplishspedfic Boalsso vou can reach maxr,
mt'm strengthbefofe thc seasonstarts. In the last
cicle, vou l{'ill t$ b maintain that strength.

CHO O S I N GA T I F T I N GR OUT INE

'l herc.rc two b,rsicstrength trajnlng workout
routines: th total'bodv routine and thc split routine.
h l\e lol"l-bod\r, ulrnp !^u ..Jrnrl,reFrin ,. per
$eek, each time performing exercisesthat
sirenSthenthc rvhole bodv. In the split routjne,
iou irain tour tDnesper week (,ith trvo \!orkouts
designedto strcngthenthe los,er bodv (including
ihe midsecrionand the los er back)and tllo workouts to strentthen the upper body.
This book presents both routincs. You must
chooseone. Your scheduleand rvcight room limi
tations mav influencc your choice. For exanple,
if you ha!,e timc to train every dar, then n splii
routine wor d {rcrk h'ell for you. On the other
hand, if the weighi room is availableonlv three
times a week,you should use a total,bodyroutine.
Both routines are effective.Ask )'our.oach ivhich

All workouts in this book are basedon percenf

aSesof the goalsyou set. It js important to follorv
the progressionand pcrcentagesindicated. You
should not liJt heavilv all the timc, nor should rou
80 easy all the time. lvhcn you use the percenl
a8eformai, v(ru knos, you are training at ihe right
intensity bascd or1i'our Soalsand abiliiies.

Setsand Repetitions
I have uscd a simple sysiem for abbreviahngthe
$orkouts in this book. For erample, three setsof
si! repetjtionsis abbreviated3x 6. Thc first num
ber alr!ays representsthe number of sets,and the
,un ber reprp.en..rl-< nu nIr uf repe
-F,.,rd
A s.f is the complctionofone or morerepehhons
performed consecutivelyr,ithout resting. If the
rrcrkout sholvs1x 10, li8, 1x5, 1x3, 1x 2, vou
will do a total of five sets in that erercise.Rrpd,
ftors (often abbreviatedas rqrs)are thc nunber of
times vou do an exercisewithout restjng during
one set. For erample,lxlO meansone set.rf 10
repetitions r!iih the same rveitht.
Down Sets. D.rl',?sptsare done afterthe heaviest
set has been .ompletcd. They aid musclegrowth.
First you do a 8(lod progressionleading up to the
hcd\1 hei8hl. \ hr(h \ rl.rr-ul In -lfFntlh brir..
Then, doing a fclv down sets builds additional
muscle mass f(,r further sirength 8ains.

CoreVersusAuxiliaryExercises
Core e\ercises (e.9., bench prcss, back squat,
poiler clean)rt'ork manv musclessinrultaneoush.
Auxiliary exercises(c.9., bicep curls, let cuflsl
$rork one or a few muscles.A $'e1l-balanced
proSramincludesa combinationof coreand auxiliary
The musclestrained in eacherer.ise are sho\!n
in Tnbles2.1 and 2.2. Table 2.1 indicaiesihe
n'u..1(. rh.rtrre q orkpdin rhe.^r,., .1(i.L - rnd
Table 2.2 shows the muscles\orked in the auxiliary exercises.
Iiigure2.1 illustratesthesemuscles.

FreeWeightsVersusMachines
Weight Progression
The weight for each exercisein cach H'orkout is
based on rvhat you've done prcviously and on
your ultimate goal. Bepatieni and consisientwith
your uorkouts. You'll nced to $'ork hard to reach
your goals.The workouts are basedon a systemrli. prrsre..ron thrt \rll lc"d to..,engr\ 8din..

To achieve optimal strength for football, vou

should train rvith barbells, dumbbells, and
machines.Most exercisesshoNn in this book use
barbellsbecauseba.bellsare more common in to
dav's weight rooms Someof these exerciscsalso
can be performed h'ith machines.
In manv instancesbarbellsarebetterfor develop
ing ma{mum strength and po$,er. For erample,

Sirength Training Cridelines 7

Table 2.1
Mus(les Worked in Cole Eter.i*s

Behind the-neckpress

\\ alling lunge
l'os er clean, high pull

ShouldeF, (hst, triceps

Shouldcrs, triceps, upper chest, uppcr back
Shouldcrs, lri.eps, upper ba.k
Ll i p-. hdtutnng. qudd (ep\
B roi n l oh.r bd.\
Hips, quadriceps,hamsirings, groin
H ,n,tri nB -. quJdrnep..;r^,- hrp-. l ouc- bJ.I
Grcin, hips, hamstrings, quadricps,ankles
Legs, hips, calves,lo$r back, upper back,

Toble 2.2
Murcles Worked in Au,(iliary Exedses

\eck manual resistance

\eck variableresistancemachincs
Alternate inclin dumbbell prcsses
Dunbbell flys

Neck flexors and ext.nsors

Neck 1le\ors and e*ensors
Shoulders (deltoids),triceps, upper chcsi
Chest

Dips
Latissimusdorsi, irapezius, rhomboids
Spinal eiectds (Lowerback)
Oblique twists

Abdominals, obliques
Quadriceps

Sianding hecl raises

:- \ ou use a barbellyou are in comPletecon'

.i ihe weight, whereas lvhen you use a
-:: -1ne,ihe machinehelPsstpPort and stabilize
. . eight. Using a barbellprovides more rnts.le
:. .rndmoreiraining for stabilizinSmusciesand
: . other exercises,machinesare btter.For cxi -:1. leg-curlm achinesare Soodfor strenSihen
: :r(' hamstrings,and neck machinesare good
- iircnSiheninS the neck.
injurv free.No
\,,.pparaius or meihod is 100o/o
-.:::.r whai apparatusyo1l use/ you shol d use
. froPcr technigue and the proPer amotnr oi
::hi to pre!,ent injuies.

SAFETY
GUIDELINES
You \!ill be suc.essfulat building strentth only if
you thoroughl!, undertand the program and fol
lus it. \rrcnBLhlrarrint r- nul plJ\ i il i. .errorr.
r{ork. Bui it canbe enjo),ableh'hen done corctly.
Even under the best instruction and supeNision,
injudes can happen. To minimize your chanceof
inlury, follow your coach's instruciions an,'l the
following guidelinesl
1. Get a physicalevaluaiionby your doctor before startin8 any trainin8 prograln.

8 Srrength Traming for lootball

Delloid
Delioid

Blceps brach i

Ti ceps br achil

Serralusantrior
Brachioradialis

Extemaloblique
Gluteus
medi!s
Gluteus

.9
E

I Vastuslateiahs
& Beclusfemoris
I Vaslusmedialis

Sartonus

S tibiatisanterior

.S BicepsJemoris'ii Semitendinosus
5 Sernimembranosus

l l i ol i bi alband

Soleus

Figure 2.1 Muscles of ihe hum bodv. F.ont view (a) and backvi.w (b). Nots. Frcm H tth/Fit esslnstuctar's Handbaak
(pp.40-41)byE.T. Hoa'ley md B.D. Franks,1986,Champaign,lL: llummKinetics. CoDaight 1986byE.T. Howley
and B.D. Irdks. Adaoted bv permission.

2. Train only in the presenc of a qualified

coach. Do not train alone.
3 . Consult $,ith your coarh before you begin,
dnd continuelo con-ul B itl. him throuSh
out the prcgram. If you have anyquestions,
ask him.
Train withpartners sotheycan spot foryou.
lruper
i. impurtdnl.\potier. .rrc
"polling
iher to assistin casvou have difficulty.

Good techniqueis more important than the

nmountof weight you use,so al$ays lift cor
rectly. As time passes,the lveight s,ill in
6. Ifyouhave previousinjuries,you \,!'iI probably have to modjfy the proSram to accommodate your injured areas. Consuli $'ith
your coach and your trainr or doctor.

YourOwn
Designing
Program
T)

:_ --::

h,
lhe
l-rcforc you
-ldrt
asscssyour preseni strength level for

YOUR
DETERMININC
LEVET
STRENGTH
: :are been tfaininS recently, determininB
: .::ength level is simple.Takeyourbesi effort
- .::r \ercisefrom yo r most reccnt t'orkout
- ..: This is youl pfesent personalbcst. For ex'
.-: . ii vour rccentbestin the benchpressis 240
.. -..ri. liour presentpersonalbst in the bench
:-..: rj 2,{0pounds.
' . u do noi know your personalbest in a Par- , :: e\rcise,get a calculatedpersonalbesi by
,- .: rhe chart in Appendix D. For example,suP:. .. rour recent best in ihe incline press is 200
., i..is for five reps. On the personal best con.'-:.'n chart(seeTable3.1)look to column5 (five
'::: go down this column to the number200,and
rn ncrossto columlx1. Column 1 shows 220,
' :! li your calculatedpersonal best.
.: \ou havenever strenSih-trainedor pe*olmed
: :.uticular cxercisebefore, you need a startinS
r :rt Study the proceduresfor eachexercise(see
:_ rriers 9 and 10) and practiceh'ith a coach anct

a spotter, or spotters, until you are cornfortable

pcrf.'rring thr q\Frci.c.Do nol try tu delerrrinF
your personalbestuntil you fully un derstandhor^'
to do an exercise.
Under the guid:nce of your oach, determne
your strength level. Do not iry to outdo yourself
in this finding phase.Justgeta generalideaof vour
pre'erl .rr(nBl\ in ed,h e.erL-e Y.,ur dte .i,.e
ind B(neticpolFnt.ai
delermine\ our.rrrlinSle\ el.
A 16-yearold $,eighing180pounds will probablv
start at a higher levl than a 14 year-old who
weighs '140pounds.

Core Exercises
To determine your strength level fof a partrcular
cxercise,refei to the follorving steps:
'1. Do 10repetitionsof the cxercisewith just the
bar. Rest for 2 minutes.
2. Add 10pounds on eachside and do 10more
repetitions. Rest for 2 minuts.
3. Add another'10pounds on eachside and do
10 more repetitjons. Ilesi for 2 minutes.
4. Coniinue this processuntil you cannot do
10 full rcpetiiions.
5. The last weight at \,'hich you can complte
'10repetitionsbecomesyour strength level.
Using this weight and the number of reps

10 Strength Training for Football

Table 3.1
Sample Personal Be6l Convercion Chat
Nmber of repiitjons
65

10
160
't70
175

't70
180
185

185
190

180
190
195

185
t95
200

you completed (10), find your calculated

single rep maa using Appendix D.
6. Continue the sameprocessfor eachcoreex
7. Do not do more than three xercisesper day.
Ifyou need to find your strength level in six
exercises/do thre on one day, th other
three on the next. Spreadthe exercisesoui
io be sure you 8et enough rest.
8. The 45lb Olympic bar may be too heavy for
you. If it is, use a standard bar, $'hich
weighs only 20 pounds, until you are strong
enough to use the Olympic bar.

AuxiliaryExercises
To find your strength level for each auxiliary erercise, {ollow the sameprocedure. Begin with very
Light weights (5 to 10 pounds) and do 10 reps. Add
a total of 5 pounds (2.5pounds on achside) and
do another 10 rps. Continue to increase the
weight by these increments until you cannot complete 10 rcps with the weight. Always rest 2 min
between sets. The last weight you can perform lor
10 reps becomesyour new pemonalbest. You do
not have to convert your strength level for an auriliary exerciseto a calculated personal best. Use fte
auxiliary exerciseweight progression chaft in Appendix C to get the proper progression. (Seechapter 4 for directions on how to use this chaft.)

SETTINGGOATS
Now that you have assessed
your presentstrength
level, set goalsto be achievedby the nd of each
training cyde. St goalsfor one cycteat a dme. At
the end of one cycle,setgoalsfor th next. For the

t90
200
205

795
205
210

200
210
215

205
2\5
220

210
220
230

first three training cycles,you will set goalsto improve strentth. Your toal for the in-sasonwillbe
io maintain th strength you have gained
Remember,strength protress will vary Sreatly
from one personto the nxt. IIyou ar in youf 1st
or 2nd yar oI stren8th training, you will achieve
{onsiderablstrength Bainsffom one cycle to the
next. You a1Estill a novice in strength training, and
your body is getting used to the weight and the
technique-You havemore rcom for improvement.
If you are in the intermediatelevel of strength
training (if you have been liftint for 3 or 4 yars),
your progress will be slower ihan in your 1st 2
years.You have passedthelearningsiaSeand are
closer to your strength potential. At this level,
gains requie more work.
Be realistic when setting Boals. The goals should
be challengingbut attainable.In your core upper
body exercises,set goals 10 to 15 pounds more
pre.entbe.t. lorlowerbodl erer,ise".
than
goals'our
shouldbe20 to 30 pounds more than present
best. For the power clean and the hith pull, set
your goals at 10 to 15 pouids more.
For example, if )'our present pe1sonalbest in the
bench press is 220 pounds, you might st a 8oa1
of 230 pounds for your nert cycle. If your cycle
goeswell and you do 235pounds at th nd of the
cycle, great. You surpassdyour goai. For your
next cycle, your Soal might be 250 pounds (new
personal best of 235 pounds plus 15 pounds).
You do not have to set goals for the auxiliary
exercises.These exercisessupplement the core
exercisesand help develop total body strenSrh.
You $'ill lvant to increasethe weights for the aux,
iliary exercisesas you get strongr, bui the incred.e.<houidbe.mall. lollou the d'rection5in
chapter 4.

StartingYour Program
TI

hi. program f"r de- , ..: r.italbody strengthemphasizsthe bench

r-^- ::.i squat, and powr clean. Thsethre
rhe mo.l imporlanlfor developing
. _:;1.ltrength.

TRAININGCYCLES
-: :farningyear is divided into four cycles:off
: L oflseason II, preseason,and in-season
-- :ble'1.1).
Table 1.1
Dulation oI Each Trainil8

Period

Training periods
c!c]e 1 off'season I
clcle 2 off-season II

1r:r Periodsroy vary from oneprcgramto another.

lhe goal of each trainiry cycle is to reach a

.::her personalbest ('nar) by the nd of the cycle.
. .achieva stront max, you need to build a solid
r:ie The longer the cycle,the better your chance

to improve your max. For this reason,each cycle

begins r'r'ithseveralsetsand reps using moderat
weights and progressesweek by s,eek, reducing
the number of rcps and increasingthe weights.
For optirllal gains you should not liJt heavily in
eah exerciseevery day. In this progam most corc
exercisesare done at difiernt intnsities (percenr
ages)throughout the wek. SpreadinSthe work
load throuShout the week and allowinS your
musclesto rst should lead to btter rsuirs.
Allintensities foi the coreerercisesarebasedon
percentagesof the goalsyou set for yourself. This
way, you get the most out of each workout. The
percentageswill guide you to work at yoll o?rt
pr,,,. b!eryone differsin .trength.so ju5t u\jng
general weights will not do. By settint personal
goals and using the percntagesgivn, you will
have a proSram that is just for you.
Chapters5 throuSh 8 provide forms for you to
fill out to record your pe$onal training log. Your
training log will give you the exercisestobe done,
the number of setsand reps, and the intensity for
eachexerciseon eachuaining day. You need only
lo fill in the blanLsusint the dirRtions tiven in
the section "RecordinS Your Workout" later in this
chaptr.
At th end of each training cycle, you will test
to seeiJ you have met the goalsyou set at the be$nning of the cycle. Testing, a vital part of this
proSrdm i. e\plainedlaterin thi5 chapter.
Btwencyclesyou will have I to 4 weeksof no
structurd training. This phase, calleddcfte /esf,
1l

12 Shength Train,ns fo, foorball

r5 rmportdntro traininS Durint thi_ rime you

+uuld:tdya(tive bv tiltinSat d tiShtinren\itybur
oo nofiouos d
LuredproSrdm.\ oLJmdyeven
-tru!
find thdl tor vou
completareri,. nece5rary.
Whal
is most importani is rhat you are fresh and ready
to work hard when you starta new traininScycle.
Use schoolclosings,holidays,or vacationsas your
activerest periods.Consuttr't,ithyouf coachatout
whn to start and end each cycle_

RECORDING
YOURWORKOUT
It is easy to compiere each workout pjan by filling
in the bianksin your daily lot. Jusrusethe folowing guidlines:
L Choo\e onp of thF tv\o lifrins routine..
2. Wrrte rhe date on ea,h worlouL plarr.
l. l-illin the blant" on d daiJvor n eei r1 oasrr
LJonot qetro.'fdr aheddin tijlinglhe blant5
roryou may needtu modilyyuurgameplan.
4 L \e rhechartsin Appendri;r B d;cl C r;
tel
the exactweight for each ererciseand ea:h
set. Enter those numbers in the spacespro
vided
5. Room is lft at the bottom of eachddy s rog
lor vou ur your (odchto add othere\er,ise5.
The-ecan be e\erciseslo strengthena pre\ i
ous mjury or to conect a muscular im
balance.or you mitht inctude.n e\ercise
specificto your position or one for an area
that you simply want to do more work on.
6. After you complete the sets and reps for
each elercise,checkthm oII, showir8 you
have done them in tull withourmissn,t any
thing. Ihn you are ready to do the in
(rea5cdweight in lhe ne\t sorloul
7. II )..'u .annol completedll the ser_ur reps
at the prescribed weight, do not panic. Refir
to th section "\\ahat if the Weights Are Too
Heavy?" later in rhis chaDter.
8. lf lou (dn do dtt thy set; dnd rep5dt lhe
prescribedweiShtand rhe wortout is too
easy, seethe section ,,What If the Weights
Are Too Light?,, in this chapter.

Recordingthe Core Exercises

At the stad of each cycle, you shoutd have record
ed your personalbe"t {usudllydone rn lhe pferi
ous cycle)for each exerciseatong with youi goal
for the present cycle. you -oi usi your goalsto set

tht peretltages
lor each1L)oltorl.(For instructionson
how to sei your 8oals,sechapter3.) To illusrrar
how this isdone, we'ltuse thtfolowing exampte:
Exercise

personat
Besr

Nwpersonat
Coal

285
f75
244

300
400
250

Bench press
Backsquat

In this example,yourpersonatbesrin ihe bench

Pre." ir 28cpoundsdnd ]our Roalrs 110pounds
All ben.h u orloul. for thi. cy;le t\ ilt be bdsedun
the 3001b goal.
Tool \,ourdaily\orluul toseewhdte\eKi5e.
"t
are to be done, the sets and reps, and, most imPortantly/ at what percentagesof your goal. A
day's suggestedworkour might include threecore
exercises,using the lollowing sets, reps, and in_

Eenchpress

x 8

5
5
5
5 \75yo)
Back squat

8
5
5
3
3 (80%)
8
5
5
3

x3
x 1 l95ak)
Ihe ftust step is to record the heaviestwergnr.
-Look in Appendix A to
find the heaviestset with
the pounds shown at that particular percerrage.
Remember.the percenldSe
rhorn j. for the /r)/
/7rrrusel.For e\dmple il our ben(h-pres.godl r.
)
100pound5.75ooof 300i\ 22s 50 your td-t \er ur
five.rcpsshouldbe done at
pounds.For a squar
goaiof 400pounds, rhe]astserof threereps should
be done at320 pounds (80o/D
of 400).For a power
ciean Soal of 250 pounds. the lasr set oI ;ne rep
should be done at 240 pounds (95% of 25(,

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s1t ro1 lq8rau aql sluasardar reqLunu r{rEA
.ssl '
/1q3u
0rz'0zz'soz,98I
9l are slequnu aql
ol rlel ujorC oiz o] i t alqel ur (9 pS) uunlol

PqlooJ rot SutuPrI qt3ua4s tl

Toble 4.5
:ample Weight P.ogressionCh.n for Auriliary Exer.i*s
Sct 2

Set l

30
35
,10
45
50
50

35
/10

c l e a n . T he test
i .-::u \e r
-..1
ior
ihc nxt cl'cle.
!o.r1\
-::
best strength
:.
:e.rih
voLrr
. ..r.,' n s ti rts , rv h e n i t i s most
- r : ! rlr nla] even Sain more
. :. rh u P Pe r b o d Y .
.: -:. re n rl y i n th e w e e k rvhen

I rlekrnd oi rcsi. If ]'ou are

:: . ji\, but )ou*'ill not 8etthe

:=i: lhr Power dean on one qay,

.. :.it the benchPressand the

' :..1(l.v; \'our!ill getmuchbet

55
60

Usingthe PersonalBest
ConversionChart
This chart is a good guideline of what your sinSle
attemDtwould be, basedon the numtar of rePetitions ;ou did ai a particularweight The numbers
at the top of the ihart are the numbeJ of rePetitions completed.Under your numbrot rePetnons
find the amount of weight you used. Then look
acrossto the last colunm on ihe nght That number is your calculaiedPersonalbest
supoo.e! oLrdid 22lrpound\ lor fi\ e rePetitions
t.",t .rLC"iulnn 5 rn t;ble,l h and folloh du\^n
to 220.The number in the Iar right column is 250,
so 250 pounds is your calculatedPrsonal best

\let hods

'fi:n.:

: ::h.rds of testing; both of which

' ' ' r n' "' l

' .

\ "m n'

' n $d) 't t r c 'l

nlax testinS,afterdoing several

-:1.
r !et! \ou lilt as much as You can
.
'
. :.:eiiiion
lesling, afier doinS the rvarm_uP
ofyour PersonalSoal
.. rr.ibout 85o/o
:
:: nanv rePsasYoucan lf You can
. :cPs at this PercentaSe/]'ou have
. i r olrr 8oal. lf you can do only three
: :rc lioal has notbeen reached.lf You
: :r,( than five, You have suPssed
: .:, Lse APPendixD io seewhat vour
. u \'ill test onlv three of your core
r \ ill need to use the Pcrsonalbest
:,rirt in Appendix D to find your cal. - .. Ibe+ for rhe,'iher\,tn e\erci\F'
:.r ialculatedpersonalbst as a basefor
.

YOURWORKOUT
MODIFYING
Even with the bst laid Plans, you mav run rnto
situations where vou need to modi{y your
pr.'gram: Ihe horloul Ind\ be
-flcnBlh-trd'rin8
tu.Jdirri,ull nr roo ea.y lor )"u io bcneliLfromi
your schedulemaybe interruPted,causingyou to
miss training days; or an injury may slow your
progress-This section addressesthese Problems
ind offers possibleways to rsolve thm

What lf the WeightsAre Too

Heavy?
At some time you may find that you cannot keP
up with the workout. You may be fallinS trehind
in one or more exercises.This canhappen to anyone, even the most exPeriencedlifter i{ho trains
diligently.
First, let's define fdlliug ,er;nd. If one day you
were supposedto do five rePs in the last set of a

Table 1.6
Sample Pesonal Best Conversion Chad

10
185
190
200

195
200
210

200
205
275

205
270
220

210

heavy rvight but could just do four, that is not

falling behind. ff this happens, jusr keep on go
ing. It is probably just a daily low. But if in t;o
or three consecutiveworkouts of the saureexer_
crse_yoficannot complete all the sets and reps, you
are fallinS bhind. Forexample, Ior the last set of
the bench press yo1l were supposed to do five
hea\,y rcps with 450pounds bur did only fcJu.reps.
The fo owing week you were supposedro do five
reps at 260 pounds in the last set bur did only
three. This is Ialling behind becausenow there is
a Pattern,
When this happens, you musr d/op your
_
Soals
by 5 to 10 pounds. If your goal in the bench
iress
was 300pounds, drop ii to 290 pounds andbase
iuture workouts on this new goat. The week_by_
week percentageincreasesand the sts and reps
scheduled should not change. Aange only yiur
Thrc ar many reasonsfor fa[ing behind. Usualy
.
rs ls becausegoatswere sei too high. Whateverthe
rason,you must adapt to the changeso that fu_
ture workouts will be productive (you,ll do aI sets
and reps) without taking th chancof burnout
and intury. Ihb.bill help vou get to the lestin8
ddte lresh dnd able lo performdt your be\I.

What lf the WeightsAre Too

tight?
You may find lhdt the t\ortout for an erercrser,
too.easy.You can do all the heavy sets and reps
with no problem, and you think you could do
more. If this happens for hvo conscutjvework,
outs with the same exetcise,you may have set
your goals too low.
To remedy the situation, add5 to 10 pounds to
your goal. For example, your workouts for the DacK
squat wre based on a goal of 400 lb. Add 10
pounds to your goal and baseall future *,orkout
number>on 110 pound- Here dgdin, rhe ret,
reps, and week\percentaSe increaseshould sray
the sarr.e.Changeonly yaw goal.

220
230

220
230
240

225
235
245

23n
240
250

24n
250
260

What lf I MissTrainingDays?
When you participate in a comperitivesport like
Iootball, you cannot afford to miss t/aining days.
As my coach told me when I was an aspiring
Olympian, "ff you do not train today, somone
some\4,here
is training and is SaininSan edge on
you." Do everlthinS inyourpower ro avoid miss
ing training days and to be consistent i[ your
workouts. Unfortunately, circumstancesbeyond
your control (sickness,injuries, family varations,
etc.) will force you to miss training days_When
this happens, adjust your training schedule accordingly. For example,durinS an 8-week train,
in8 cycle, you go on a vacarionwith your family
for2$cek". \ou mrssl^ee|"4 and coi)ourcyctc
when vou relurn,)ou cdnnoriust tump into the
!\orluut lor Weel 6 and e\pect lo do he . \ou
need to backtracksomewhat.Tabte4.7show5you
what percentageto resume your workout at, based
on r^'hereyou would have been if your workout
had not been interupted.
Becauseyou missed workouts, you will not be
able to go as heavily as planned in the last 2 weeks.
Consult with your coachto make the proper ad

What lf I Am lnjured?
Footbatlis a physical spoft with a lot of contact.
By its natur it has a liiShr incidence of lrjury
ihan most other sports.Any injury can slow your
strength progress.Even an injury that occured
durin8 lhe sed\on miSht dffect vuu dLrrinSlhe
follot\ing oflseason of sirength rrajning.
ll yuu 6el ini!u-edyou wrll hJ\e to modil) your
training plan. For example,ifyou have a knee m,
iu,y. \ou mighLnor oe dbletu do baLt.quar. bul
F\eftrse.n.t reLdted
to the Inee{e.8..benchpres..
Incttnepre--l can progre!\ normallv.A. fur rhe
l,'ser body. tollut\ tie dd\ice
oo,ror
"f 1or-,
trainer.and.odch.Whenvuu ha\efuti)
,e,ove,ed.
) ou rhouldbe ablelo resumerrdrrungin tharared
and io fo ow the guidelines in this book.

Starting Your Program 17

Tebb 4.7
S.mple Traintna Schcdul Modiftcation

Wk 2
Week 3
Week 5

7a%
82%
85%
87%
%
%
97%
Testing

78%
82%
85%
87%
90%
Testing

I Workout
Off-season
.r
f hii ttrst.v.le.hould
' ::: -rfiool is backin sessionand
-. :. sFrint breakor at the start
js for 9 weeks
' . -.rmft *trkout
If
rrl for testint. I'our school
. - . : s eeks for training, deletc
i - : - :he Program lf )'ou have onlY
: : .l{rl.te\\:eek 2. Besurc to con
.
::. r hen modifying ihe r{ork
: th lear tomakebig gainsin
.,ur
time and energyshould be
:
in
i:j' traininS.If iou particiPate
r\aestling,etc.),You'il]
:::.etbill,
:
:- :r: pr.rgram.Consulih'ith !'our
: i ..rFP\' medlum so vou can Par
:
.:,,rt and corltinue youl Physical
:.

Nolu sef |lre goals )'ou want to achieveby the

end o/ tfie .r''cle. Be reasonab/e rn settng goals
Make them challengingbut not unobtainable Your
goalswill beused to calculatehorvheavily you uill
train during this cycie.
As fl,r your auxiliary exercises,11semoderate
$ershr, Jl lir.l ,bd-ed,'nuhdt \. J hdfe d.ne in
ll-e pdr dnd proc,re--$hen \uu.rn. t.'ll 'hin8
the direction in .hapter 4.
trerci*

Coal
Besl NewPereonal
Personal

Backsquat

Behlnd{he-neck
H gh pull

\ \ O R K O U TG O A L S
that ilere
:. - r.rl bstfor the exercises
:.: :ulried personalbest for all of the
represent
- .::::.er ih numbcr shor-rld
:-.:::rrn pcrsonalbest.

WORKOUTCHARTS
Pages22 35 contain the workout chartsyou'll follow for yorlt first off'season workout You may
choose either the split routine (MTuThF) or the
total body routine (M\\T).

27

Off-Season I

Split Routine
Mondays
Date:
Exercbe

Week 1

Inclinepress

-x

10

-x

10

-x

-x

10

-x

10

-x 8

-x
_

10

-x

10

-x

Benchpress

Shoulder
shruqs
-

Bicepcu s

Dumbbell flys

Dips

x 10 (50%) -x

10 (5s%) -x 8

10
8

Wek 4
10

Wk 5
-x

10

-x 8

-x

-x 8

-x

-x

-x

-x 8
(60%)
8
-x.

I (62vo) -x

8 (65%)

10

-x

10

-x

10

-x

10

-x

10

-x

-x

10

-x

10

-x

-x 8

-x

10

-x

10

-x 8

-x

10(s0%) -x

-x

10 (60%) -x 8

-x 8

-x 8

-x 8
-x 8

-x

I (a%) -x

8 (65%) -x

8 (65%)

10

10

-x
_x

10

-x

10

-x

10

-x

lu

-x

10

-x

10

-x 8

-x 8

-x

10

-x

10

-x

10

-x 8

-x

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

-x 8

-x

10

-x

10

-x

10

-x 8

-x

10

-x

10

-x

10

-x

-x

10

10

-x

10

-x 8

-x 8

-x

10

-x
-x

-x

10

-x 8

-x

_x_

Additionalexercises:

Week3

_x

_x_

22

Wek2

10

-x

-x

10
8

Off-SeasonI
Split Routine
Mondays (continued)
Date:
Ererci3e

Week 5

Incline press

-x

10
x8

Wek7
-x

10

-x8

Week8
-x

10

-x

-x6

Bnchpress

-x6

-x

6 (57%) -x
10
-x

-x

-x

-x 5

6 (70vo) -x

5 (75%)

10

-x

10

-x

-x

-x8

3 (e07o)

-x 8

-x

3 (800,6)

-x

6 (OYo) -x

6 (70Yo) -x

s (75%)

-x

10

10

-x

10

-x

10

-x

-x

-x8
-x

Bicepcurls

-x
-x8

8
x10

-x8
x8
Dumbbell flys

x8

-x

-x 5
Shoulder
shruts

-x 6

-x 6

-x

10

-x

10

-x

-x

-x

-x 8

10

-x6

-x

10

-x

10

-x

10

-x

10

-x

-x

-x

-x

-x

-x6

Dips

Additional exercises:

Wek10
Test wek

-x 5

-x6
-x

Week 9

-x 6

Off-Season I

Split Routine
Tuesdays
Date:
Exercise

Week 1

Backsquat

Week 2

\I0

_/

_\10
10

-/

%)

_.10(

_<

10

Week 3

xl0

_.b

\t0

_\b

l0 (60%) _

-x

High pull

-x 8

Neck
resistance

-x 8

\5

-x 4
8 (70%) -x
_x

-x 4
5 (72%) _x
8 (- 40) _x

5 (75%)

-x

8 (- a0) _x

8 (- 40)

-x 5
_x5

-x

-x 5

-x

-x 5

-x5

-x5
s (s0o6) _x

-x 5
5 (5s%) _x

-x

x 5
_xo

8 (- 40)

x5

-x 4
(60%)
5
-x

4 (62%) _x

-x 5
-x6

10

-x
-x 6

-x 6

4 (67%)

-x 5

-x 5

-x6

Standingheel
raises

10

-x8
_x5

-x

Backraises

-x

Week 5

-x8
-x5
-x

Walking
luns
. :.
leacnreg)

lu

_,

Week4

-x

-x

5
10

-x

10

-x

10

-x

10

-x

10

-x

-x

10

-x

10

-x

10

-x

-x 8

-x

10

-x

10

-x

10

-x B

_x

10

-x

10

-x

10

-x

10

-x

-x

10

-x

10

-x

-x 8

-x

10

-x

10

-x

10

-x

-x 8

_x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x 8

-x

XI U

xlu

q+-r,n.n,n.k

-;Additional exercises:

-x 8
10

Off-SeasonI
Split Routine
Tuesdays(continued)
Date:
Exercfue

Week 5

Backsquat

-x

10

-x8
-x5
-x

-x

5 (n%)

Week 7

-x

Walking

-r8

-t5

-x 5
_\2

-\ 5
_x2

-t3

Back raises

3 (8s%) _x

8 (- aO) -x

6 (- a0)

-x5
-x4

-x 3

-x 3

-x3

-x 3
3 (7o1o) _x

-x 3
_x

-x3
-x.

3 (679.) -x

-x

5
-x4
5

-x

10

-x

-x-

l0

Additional exercises:

-x

10

-x

I0
v8

-/8
-.'' . . _ x 5

Xb

-x

-x
-{ 6

-\

Sit-upcrunch

10

-' 6

10

10

2 (80%)

-x 8

-x

-x

2 (n%,

-x 8

-/6

Neck
rcsistance

_x5

-x8
8

-x8

3 (90%)

-x 4

-x

x6

-x

10

6 (- 4 0 )

_x5

-x5
........-.'.x4

-x8
Standingheel
raises

5 (80%) -x
8 (- 4 0 ) -x

-x 5
_x5

-x5

-x

-x

-r8

-x5

{eacnreg,

10

-x

Week 9

-.8

-x
40)
-x8(
-x
8 (- a0) -x
-x

H'Sh pull

10

Wek8

-,
-x 8

-\ 6

-x 6

-x 8

- x8
- x6

10

l0

Week 10
Tst wek

Off-SeasonI
Split Routine
Thursdaya
Date:
Erercis

Wek 1

Benchpress

-/

10

-x

l0

-x

10

-x

10

-/
_x8

-x

10

-x

10

_x8

-x

10 (55%) -x

Week 2

Wek 3

10 (6s%) _x
_x

Behind-theneck Press

-x

10

-x

10

-x

-x

10

-x
10(55%)-x

10

-x

-x 8
I0 (55%)_\

10

-x

10

-x'1.0

_x

10

-x 8

Week 5
_x

10

-x

8
8 (70%) _x

10

_x

6 (72%) _x
8 (- 30) _x

I (- 30)

_x

8 (- 30) _x

8 (- 30)

_x

10

10

_x
-x 8

-x 8
8 (60%) _x

-x 8
8 (52%) _x

8 (65%)

-x
_x

10

-x

10

10

10

-x 8

-x 8

-x 8

-x 8

_x

-x

10

-x

10

-x

10

-x

10

_x

10

-x

10

_x

10

_x

-x

10

_x

10

-x

10

-x

10

-x

10

-x 8
_x8

-x

10

-x

10

10

-x

10

-x

10

-x
_x

10

-x
_x

-x

10

-x

10

_x

10

-x 8

-x

10

-x

10

_x

10

_x

10

_x

10
-x
Additional exercises:

-x

10

_x

10

-x

-x 8

Alternate
indine dumbbll presses
Bicepcurls

Wrist curls

6 (75%)

-x 8

_x
Bent-overrows -x

l0

Week 4

10

_x

10

-x 8
-x 8
10

_x

-x 8

10

-x 8
10

sflftre
Th|8rd.F

{.di..O

D*e:
Week 5

EEti3.

Week 7

x10

landr press
-x8
-x

x10

d,

-x 8

-x5

-x 5

-x 5

-x 2

-x 2

x3

s (78%)

-x

8 (- 30) -x
8 (- 30) -x
x10

Ftss

-x

10

-x8

-x

b+rtF

-x

Week 9
-x
-x 8

x3

-x

Wek8

x s (80%) -x
8 (- 30) _x
8 (- 30) -x
x10

-x8

3 (8s%) -x
6 (- 30)

Week 10
Te6t we.k

10

3 (90%)

6 (- 30)

-x

10

-x

-x

-x 8

10

-x 6
kcgrsr's

-x

6 (6Yo) -x

_x

10
X8

-x

F.5

-x8

5 (72Yo) -x

-x 8

8
-x

10

-x

-x

-x

-x6

-x
_x6

_x

10

-x

10

-x

10

-x

-x
_x6

x8
-x8
-x

5 (72Yo)

10

x10

JErrr

-x

6 (70%) -x
10
-x

-x8
-x6

10
x8

-x8
-x6

27

Off-Season I

Split Routine
Ftidays
Date:
Exetcfue

Wek 1

Wek2

Week3

Week 4

Week 5

-x8

-x8

-x 8

-x 5

-x

-x 5

-x 5

-x 5

-x5
-x

-x

5 (60%) -x

-x5

-x 5
5 (6s%) -x 5
-x

Back squat

[g curls

Leg

-x

10

-x

10

-x

-x

10

-x

10

-x 8

-x

10

-x

10

-x

-x

10(55%) -x

5 (68%) -x.
10
-x
8

10 (60%) -x 8

4 (72Yo) -x
8
-x

-x 8

-x 8

-x 8

-x 8

-x 8

-x

4 (7s7o)
10

-x

8 (64%) -x

8 (66%) -x

8 (68%)

10

-x

10
8

-x

10

-x

10

-x

10

-x

-x
-x

10

-x

10

-x

10

-x 8

-x

10

-x

10

-x

10

-x 8

-x 8

-x

10

-x

10

-x

10

-x

10

-x

-x

10

-x

10

-x

10

-x 8

-x

10

-x

10

-x
-x 8

10

-x 8

Oblique twists -x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

-x

-x

10

-x

10

-x

10

-x 8

-x

10

-x

10

Neck

-x'1.0
-x

Sit-upcrunch

-x-

Additional exercises:

2A

10

-x
-x

10

-x 8

-x 8
10

-x
-x 8

10

Off-SeasonI
Split Routine
Fridays (continued)
Date:
Ereicise

Wek 5

Power clean

-x

5
X5

-x4
XJ

Backsquat

Leg curls

Wek7

Week 8

Week9

-x5
-x5

-x 5

_x5

-x4

-x 3

-x 3

-x3

-x 3

-x

x5

x 3 (80%) -x

3 (82ok) -x

x10

10

-x

x10

-x 8

-x8

-x 8

-x 6

-x6

-x 5

-x 5

-x6

-x6

-x 5

-x

-x

6 (72%, -x

6 Qsq.) -x

s (80%)

-x

10

10

10

-x8

-x

2 ('n%)

2 (85%)

-x8
...-...._x6

-x

Week 10
Testweek

3 (8 5 % )

-x 8

-x8

-x8
Leg
extensions

-x
_x

10
g

-x8
Oblique twists

-x

10

-x

-x8

-x 8

-x6

-x 6

-x

10

-x

-x

-x8

10
g

-x8

10

-x

10

10

-x 8

-x8
Neck
resistance

-x
_x

Sit-upcrunch

-x-

x8

-x6

-xAdditional exedies:

29

Off-SeasonI
Total-BodyRoutine
Mondays
Date:
Exercise

Week I

Bnch press

-/
_.

Week 2

Week 3

_.

l0

< l0
_\10

-x

10

_x

-x

10 (50%)

l0

Week 4

t0

_.8

-x

10

-x

10

-x

-x

10

_x8
x 10 (6090)_x

-x 6
8
8 (68010)

-x

6 Q2qo) -x
8 (- 30) -x

-t
-x

3 0 ) -x

-x 8 (
Backsquat

l0

_/

l0

_.
_/

t0

_z 1 0

10 (50%) _x

-x

10

_/t0

-x

10

-x

10

-x

10 (50%) -x

-x
_x

l0

_.
_<B

_x8
10 (6070)_x
_x

Incline press

10

_x

10

_x8

10 (55%) _x
-x

-x
-x 8

-x 8

-x 8
8 (65%) _x
10
_x
_x

8 (60Yo) -x

-x

10

-x

10

-x

10

-x

10

-x 8

-x

10

-x

10

-x

10

-x

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x 8

-x

10

-x

10

-x

10

-x

-x

10

-x

10

-x

Standingheel
tarces
Neck
resistance
Silup crunch

XI U

_x_
_x_

Additional exercises:
30

x10

x10
-x

10
x10

6 (77o/o)
8 (- 30)
8 (- 30)
10

-x
8 (5870) _x

8 \70ok)

10

10

_x8
8

-x
-x 8

10

Bicepcurls

10

-x 8

Benfoverrcws _x

Leg curls

Wek5

_x
_x8

_x

8 (62Yo)
10

8
x 8 (6s7o)

-x

10

-x

-x

-x

10

-x

10

-x

-x 8

-x

-x 8

-x

10

-x

-x

-x 8

-x

-x 8

-x

x10

10

-x

10

-x

10

-x

10

-x 8

Off-SeasonI
Total-BodyRoutine
Mondays (continued)
Date:
Erercise

Wek 6

Week 7

Benchpress

-x

10

-x

-x

-x8

-x

-x

5 (nok) -x
8( 30)

s (8070) -x
x 8 (-3 0 ) -x

8 (- 30) -x
x 10
-x

8 (- 30) -x
10
-x

xg

10

Wek8
-x

10

-x 8

-x
Backsquat

-x

-x 2

-x6
Inclinepress

-x
-x8

Bent-overrows

x10

6 (68%) -x
x 10
-x
-x8

-x8

-x6
x 10

-x8

-x
-x 8

6 Q0q.\ -x
10
-x

-x

-x 8

-x

-x 8

Sit-up crunch

-x-

5 (75E)
10

-x 8
x8
-x 8

-x

-x 8

-x 6
x8

-x

Xd

Additional exercisesl

-x 6
5 (72%) -x
10
-x

10

-x

-x 8

10
x 8

-x

5 (82%)

-x8

-x

-x 5
x 5 (e,0%) -x
10
-x

-x

-x

-x

Neck
rcsistanc

-x 8
*x6

-x

10

10

-x

-x8

-x

-x

-x

10

Standingheel
ra$es

10

-x

)<g

3 (90%)

6 (- 30)

-x 8

x8
Bicepcurls

x6

-x8
Le8 curls

6 (n%)

-x8

-x6
-x

3 (8s7o) -x
5 ( 3,0)

-x 8
-x

-x

-x 2

-x5

6 (75%) -x
10

10

-x 5

-x3

-x

-x
-x 8

-x5

-x

Week9

-x 8

-x 8

Week 10
Test week

Off-SeasonI
Total-BodyRoutine
Wednesdays
Date:
Etercise

Wek 1

Week 2

Week 3

Power clean

-x8

-x8

-x
-x 5

-x

-x5

-x5
5 (60%) -x

-x

Week4

Week 5

-x 5
-x 5

-x
- x5

-x 5
s (65%) -x 5

- x4
x 5 (68%) -x

Inline press

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10(55%) -x

-x 8

-x 8
10 ((0%) -x 8
-x

Walking
lunge
{eachleg)

_
-Y
-x5

x 5

-x5

-x

4 V2qo) -x
10
-x

-x

-x 8
-x
8 (6590) -x

-x5

-x

-x 4

-x

10

-x

10

-x

-x

10

-x

10

-x

10

-x 8

-x

10

-x

10

-x

10

-x

_x

10

-x

10

-x

10

-x 8

_x

10

-x

10

-x

10

-x

10

_x

10

-x

-x

10

_x

StandinSheel
rarses
Neck
rcsistance

-x 8

xg

8 (68%) -x

10

-x

10

-x 8
8

-x

-x 8

-x

10

-x
-x 8

10

-x

10

-x

10

-x

10

-x

10

-x 8

10

-x

10

-x

10

-x

10

-x

-x

10

-x

10

-x

10

-x

-x 8

-x
_x

10

-x

10

-x

10

-x

10

-x

-x

10

-x

10

-x 8

Additional o(erises:

8 (70%)

-x 4

10

10

-x 8

-x 4
5

10

Backraises

4 (7sYo)

-x 5

Bent-overrows _x

Tricep
extensions

-x 8
-x 8
-x

10

-x 8

-x 8

10

10

I
Off-Sco
foonody
XdiE
Wcddrr:

(di*l)

Date:
Exercis

Wek5

Porrerclean

-x

-x 5

-x

-x5

5
-x 3

-x4

Incline press

Walkint
lunqe
:.
teacnreSl

-x

3 (8,0%) -x

2 (82Va) -x

2 (85%)

-x

10

-x

10

-x

10

-x
_x6

10

-x
_x6

10

-x 8

-x6
-x

-x6
6 (72'b) -t

-x

-x

-x6

-x

10

-x

_x

-x

10
x8

-x 5
6 (75%, -x

-x 5
s (787o) -x

-x 4

-x 4

5 (80'/o)

-x 4
10

-x

-x 4

-x

10

-x

10

-x8

-x8

10

10

-x 8

-x 8

-x8

-x8

Tricep
extensions

-x

2 (90o/.\

-x 6

-x4
10

-x

-x 6

-x4

Bent-over rows -x

week 10
Test week

Week 9

Week 8

Wcek 7

-x

10

-x

10

-x

-x

-x

-x

10

-x

10

-x

10

-x

-x

-x8

StandinS heel
raises

-x

10

-x

10

-x

10

-x

10

-x

-x

-x

Neck
res$mnce

-x
_x

-x

-x 8

Back raises

x g
10
g

-x 8
-x

-x 8

-x 8

-x 6

Additional exercises:

33

w
:sasrrraxslPuogrppv
I

8 x-

0r x-

8x0I x-

0I x0l x-

0I x-

0r x-

otx

8 x-

OI X-

8x-

0I x-

0Lx

OI X-

0I x-

0r x-

0t x-

0I x-

8x-

0I xOI x-

0I x-

8x0I x-

0I x0I x-

0 lx
0l x-

0r x0r x-

8x-

0I x0I x-

0I x-

8X-

0r x8 X01 x-

8x0I x-

(%09)8 x8X0l x(%s9)8 x-

OI x0I x-

8x-

0I x0I x-

0I x0I x-

OI X -

0I x(%8s)s x-

0I x(%9s)8 x-

0t x-

0I x-

(%rEt0t <-

{%06)0t > -

8 xI x0I x\VoZqI x-

8X-

8x-

8 x-

8X -

8 r -

OI X -

0r x(yoog)
0r x-

(%s9)or x-

OI X -

0r x-

OI X0t x-

OI X -

0I x-

(.,66dOr x0t >

0r x(.609)8 x-

8 x-

OI X-

OI X-

(0' -) 8 x(0t -)8 x-

(0t _) 8 x(o t )8 x('/.zL)s x-

(./o}z)8 x-

, x-

I x-

(okzq0L x-

c\-

8x-

8.0T <-

8/-

0t>0 l r-

8XOI XS IteM

t {.aM

0I x0r x-

or x0I x-

8 x-

\y.90 9 x-

0r x0r x-

0I x-

8x8 X0t x-

0I x-

0l

IAAM

0t 'Z letM

0t ^0t <I {aaM

qrunrr dnJrs
aJuPlslsal
ItrAN

slmr 3a.I

slmr darrg

snlrlqs
rapFoqs

sMol ra^o_luoa

ssard{rau
-aq+-prqqag

ssardqruag

lenbs1:eg
eelJraxa
:alecl

sfpplrC

aul|nou dpog-Jslol
J uosEas-tlo

r dr-{roqr t-Fri&Fl.-._ra
fate:
Erercise

Wek 6

Backsquat

_x

10

-x
_x

-x

Wk 9

_x

_x

-x

_x

10

-x

-x 8

-x 5

-x 5

-x8

8 (- 40) _x
x10

-x8

-x

-x

10

-x 8

-x3
-x 2
s (n%) _x
5 (80%) _x
8 (- 40) _x8 (
4 0 ) _x
x8(_40)

Behind-the
necl Dress
'

10

-x
Benchprcss

-x
_x8

WceL E

-x
_x8

3 (85%) _x
6 (- 40)

10

3 (90%)

6 (- 40)
10

-x
_x8

10
x6

-x6
_x

-x

-x5
6 (67%) _x

6 l7llo)

_x

-x 5
5 (75%) _x

5 (80%)

-x

10

-x

10

_x

10

-x

10

-x

_x

-x 8

x6
o

-x

x 6 (62%) _x
Bent-overrows

x 10
-x8

Wek 10
Test week

6 (65%) _x
x10

-x

-x 5
5 (68%) _x

5 (7lo/o)

10
X8

-x8

-x8
Shoulder
shruss
"
Bicepcu s

x6
-x

-x

10

-x
_x

L8 curls
Neck
resrsrance

10

-x

x10
-x

8
x10

-x8

-x8
_x
_x

10
x8

_x

10

-x 8

8
x 10

_x

-x 6
_x8

-x 8
x6

10
g

-x8

-x

qiL1n.r,.n.h

Additional exercises:
15

36 Stren#h TraininS for Foorball

TESTWEEK
The 10th week of each routine is devoted to tes!
in8. Use.the fotio\^ing
Suidetinesand rhe (ha(
provrded whrLetesting your progress.
1. Test in the presenceof your coach.
2. Revie\ the sectionon testrngin (hapter4.
r. lnoose between sinde ma\ and rep ma\
resung methods.
4. Rcord your goal weight.
5. U>in8 the core e\ercis; weight proqre<sion
charLin Appendi\ B, f l in rhe weiehtstor
Lhewarm-upsetsteadingup to you; hedvy
ser/ Just as you would do for a regular
5. lf durin8 5in8iema\ re5tingvou redchyour
goaland thrn( you (dn do more,tr1 another
single wirh a 5- to 10lb increase '

7 for rep ma\ tesrintdo ds mdnyrepsdsyou

can with the final weitht. Figureyour cdt_
(utdledpersonalbestby usingthe per5ondl
bestconversionchart (App;dj\ D).
8. If )ou dre liJLingvery he;\,y heiShts,
Jou
may ned more warm_Lrpsets.
g. ior yo!r othercore
e\ercisesthdtyou are not
actually testint (e.9., inctine
Fess). take
your tajt workout weithl and u5eApp:n_
ol\ U lo determineyour Cal(ulated Dersonal
best
10. Remembet you do not need to test auxiliary
11. If you hav_e
mer your 8oals,great. If you,ve
surpassectthem/ even better. II you did not
reach your goais. reevaludLeyour goal_
serflng Procedures.

SINGTT
MAXTESTINC
Powerclean
X5

x3
x2
x i (8oal)

Benchpress
x8
x5
xf
x2
xl
x I (coal)

Backsquat
x8
X5

x3
x2
x 1 (goal)

REPMAX TESTING
_
_-

Powerclean
x5
x3
x2

x 3 (9370of goal)

Bench press
X8

x5
x3
x 5 (85oi6
of goal)

Eack squat
x8
x5
x3
5 (8s% of goal)

II Workout
Off-season
TI

hi.
ond . Ycle
-e,
ihould start in Mar.h after spring brcak or after
.he siart of spring ball. It should end dght betote
the end of the school year in early lune.
lhi. .dmple wurloul i. lor q weel. of frdtninE
plus 1 \{eek for testing. lf your school calendar
.lkr'{s only 7 'eeks for trainin& delet Weeks 2
and,t. lfyouhave onlyS weeksfortraining, dlete
Week 2 tuom th program. Consult with your
coachwhen modifying the wotkout plan.
You must continue to improve in strength during this cycle, as you did in the Previous cycle
Most of your energy should be devoted to strength
in springba[ or d -prin8
lraininS.f yuu participalc
spoit (baseball,track, etc.), you l\'i[ have to modjfy
the proSram. See your coach and find a haPPy
medium so you can participatein your sPort and
continue yo1ll ph)'sical development.

Now set the goals you sant to achieveby the

end of the cycle. Be reasonablein setting 8oals.
Make them challengingbutobiajnabie.Your goals
will be used to calculate how heavily you will train
durinS this cyde.
As {or your auxiliaiy exercises,use moderate
weiShl-at fir.t {ba.edon $hdt \ou hdved,'ne in
lhe pastl and progre.- shen )ou, rn follohing
the direction in chaptei 4.
Exerche

Gonl
Personal
Best NewPrsonal

Bench press
Backsquat
Inclinepre5s
Bhind{he-neck
Dead lift

WORKOUTGOALS
that
Enter your new personalbestfor the exercises
the
calculated
were testd. Also, enter
Prsonal
bst for all of the other exercises.Rmember,th
numbers should represent one rrnsle rePetition

WORKOUTCHARTS
Pages38-5l contain the workout chartsyou'll follow for the secondoff-sasonworkout. You may
choose either the split routine (MTuThF) or the
total-body routine (MWI).

37

Off-Season II

Split Routine
Mondays
Date:
ExerciBe

Week 1

Bench press

-x

10

Week 2

-x

x10
-x
-x

10

Week3
-x

x8

10

-x 8
10 (s5o/.)-x

-x

10

-x

10

-x
Dumbbellflys

-x

-x

x8

Week5

10

x 10

x8

-x

x6

-x 5

-x 8

10

-x 8
10(500,6)
-x 8

x 8 (68%) -x

6 (70ok) -x

6 (72o/o\

x10

10

10

-x 8

-x
-x 8

-x
-x 8

x6

-x 8

x5

-x

8 (5s%) -x

8 (58o/o)

-x

6 (60%) -x

6 (62oh\
10

-x

10

-x

10

-x

10

-x

10

-x

-x

10

-x

10

-x

10

-x

-x 8

-x

10

-x

10

Bnt-ovrrows -x

10

-x

10

x 10

x10

x10
-x

x10
Bicepcurls

-x 8
8
x 8 (6s7o)

Behind-theneck press

10

Week 4

10
x10

-x

x10

10
x10

x8

x10

x10

x 10

-x

10

-x

-x 8

-x

10

-x

-x 8

-x

10

-x

10

-x

10

-x

l0

-x

-x

-x

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

x10

-x

10

\IU

-x

10

-x

10

x8

-x

x10

-x

10

-x

10

-x

x8

x 10

-x

10

-x

10

-x

10

x 10

10
-x
Additional exerises:

-x

10

Tricep
extensions

Wdst curls

38

x10

-x 8

-x

Sflir rriMond.6ffi
Date:
Errcise

Week6

Bench press

-x

10

-x6
Behind-theneck press

10

x10
-x8

-x

10

-x 8

-x 8

-x5

-x
5 \78%\ -x

5 (80%)

10

10

-x

10

4 (8s%)

-x 8

-x8

-x 8

-x 8

-x6

-x 6

-x

6 (60'k) -x

5 (68%) -x

-x 5
5 (701o\ _x

3 (85%)

-x

10

-x

10

-x

10

10

-x

-x

-x 8

10

-x

10

-x

-x

-x 8

-x

10

-x
-x8

-x8

-x 8

10

-x

10

-x

-x

10

10
x8

-x

-x8

-x

-x 8
5

-x 5

-x6
10

10

-x 8

-x

-x 6

-x8

-x
-x

-x8

-x8

-x

-x8

-x8

-x

10

-x 6

-x8
-x

_x

-x6

-x8

Bicepcurls

-x
-x 5

-x

Week 10
Tst week

Week 9

-x6
6 (75%l -x

x6

Dumbbell flys

-x
-x8

-x8

-x

Wek E

Wk 7

-x
-x 6

-x 8
-x 6

Additional exercises:

39

Off-SeasonII
Split Routine
Tuesdays
Date:
Exercise

Week 1

Backsquai

_x

10

_x

10

Week2
10

--x

_x

10

-x

10 (5570) _t<

Wek3

_x

_x

10

_x

Week 4
10

--x
_x

-x5
_x3

Qsqo) _x
I
8 (- 40) _-x
40)
- x8(
-x

6 eBqO _x
8 (- 40) _x

5 (E2yo)
O1_ 3111

8( - 40) _x

6( - 30)

t0

10

10

_-x

10

_x

10

_x

10

_x

_x

_x

_x8

_x

Leg curls

8 (55yo) _x

6 (600/0)

_x

6 (6210)

_x

10

_-x

10

_x

8
10

10

_x

10

_x

10

_x

10

_x

10

_x

_x

10

10

_x

10

_x

10

10

_x

10

_x

t0

_x

10

_x8

_x8

10

_x

10

--x
_x

_x

10

_x

10

Obliqurwists _x

_x

10

10

_x8

_x

10

_x

10

10

_x

_x

10

_x

10

_x8

_-x

10

_x8

-x
--x

10

_x

10

_x8

--x
_x

10

_x

l0

_.

10

_x

10

_x

10

_x

10

_x_
Additionaler(ercises:

_ x8

8 (52olo)_x

_x

Sit-Lrpcrunch

_x

_x

Standingheet _x

Nect

x 10 (50%)

10

-x8

8 (7oo/o) _ x 4

_x
_

_x

-x
-x

Dad lift

Week5

10

t0

-x

--x

10

-x
_x

8
8

_x

10

--x
_x

8
8

--x

10

-x

Off-Season II
Split Routine
Tuesdays(continued)
Date:
Exercis

Week 6

Back squat

-\10

Week 7

-, 1 0

-x

-x8

-x 8

-x

-x

6(- 30) -x

5 (- 3 0 )

-x

10

10

-x

-x

-x

-x

6 (6s%) -x

-x

10

10

-x8

-x

-x

10
x8

Obliquetwists -x

10

-x8
-x

-x

10

-x8

10
x8

x8

-x

3 (90%) -x
5 (- 40)
x5(

-x 6
(58%)
s
-x

-x8

Sit-upcrunch

-x

-x

-x8

Neck

-x

4 (88%) -x
s (- 30) -x

-x6

Standingheel
l aise s

10

s (85%) -x
5 (- 30) -x

-x

Leg curls

-x

Week 10
Te3t week

10

-x3

-x3

Dead lilt

Week9

Wek 8

10

40)

-x

10

-)<

-x 6
(70%)
5
-x

5 (75%)

-x

10

-x

10

-x

-x
_><

-x

10

-x

-x

10

-x 6
-x

2 (92Yol

-x

-x8

-x 8

-x6

-x 6

-x

10

-x

-x

-x 8

10

10

-x 8
-x 6

-x8

-x 8

-x 8

-x6

-x 6

-x 6

-x_x_

Additional exercises:

41

Off-Season II

Split Routine
Thursday6

Date:
Exercise

Benchpress

Week I

Week 2

_x

10

-x
_x

10
10

_>

10 (@9o)

-x
-x8

10

-x

_x

10

-x

10

-x

10 (myo) _x

-x
_x

10
10

-x

10

BenFoverrows _^

10

Shoulder
shruts

Bicepcurls

-x
_x 8

_x

_x

-x 5

_x5

-x 4
8 (70%) _x

_x4

-x
_x

Wek 5

_x8

-x
Inclinepress

10

Week 4

-x 8

-x 8
-x

Week 3

10

-x
-x 8

-x 5

-x 3
6 (75%) _x
6 (78%) -x
8 (-3 0 ) _ x 8 (
3 0 ) -x
8 (- 30) _x
8 (- 30) -x

6 (- 20)

10

10

_x

10

_x
-x 8

-x

-x 8
(5280)
I
_x

-x 6
8 (s5%) _x

-x

10

-x

10

_x

-x

10

-x 6
(60%0)
6
-x
10
-x

-x

10

_x8

-x

10

-x

10

_x8

-x

10

-x

10

-x
_x

10
10

-x

10

-x
_x8

-x

10

_x

10

-x

10

_x8

_x

10

-x

10

-x

10

_x

10

-x

10

-x

10

-x

10

-x

_x

10

-x

10

-x
_x8

10

_x_
_x_

Additional exercises:

10

-x 8

-x 8

Dips

10

-x

s (82%)
6 (- 20)

6 (520,6,
10
8

-x 8
10

-x

10

-x 8
-x 8
-x
-x 8
-x 8

10

Off-Season II
Split Routine
Thuredaye(continued)
Date:
Erercbe

Week 6

Benchpress

-x

10

-x8

Inclinepress

Wek 7
-x
-x8

-x 8

-x 8

-x 5

-x 5

-x

5 (&5%) -x
5 (- 20) -x

4 (88%) -x
5 ( 2 0 ) -x

3 (90%) -x
5 (- 30)

-x

5 (- 20) -x

s (- 20) -x

5 (- 30)

-x

10

-x

10

10

-x

-x8

-x

-x3

10

-x

-x

Bent-overrcws -x

-x 3

-x
-x 8

10

10

-x

2 (92%)

10

-x 8

5 (ru%) -x

3 (75%)

x8

8
10

-x

-x

-x8

-x 8

-x

-x6

-x 6

-x

10

-x

-x

-x8

-x8

-x

s (68%) -x
x8

xd

Week 10
Test wk

x10

-x

-x

Dips

10

"

Bicepcurls

-x

Week9

-x

x 5 (55%) -x
Shoulder
shrues

10

Wek8

10

10

-x

-x

10

10
x8

-x 6

-x-

Additional exercises:

43

Off-Season II
Split Routine
Fridays
Date:
Exerciee
Back squat

Week 1

Week 2

-x

10

-x

10

-x

10

-_x

10 (5s%)

-x

-x
_x

.-x 8
-x8
-x8
8 (58%)

--x6
Leg curls

Back raises

Neck
reslstance
Sit-upcrunch

_y10

_x

-x8

_X8

10
-x
---x 8
_x6

-x

5 (6s%)

-x

-x 8

--x 6
8 (60%) _x
6 (65%) --x
_xg
-x 8

-x

-x

s (68%) _x

_x6
--x 6

-X 6

_X 5

-x

10

-x
_x

10
10

_x

10

_x

10

_x

10

_x

10

10

_x

10

-x
_x

10

_x

10

-x

10

-x
-v

10

x10

-x
- x4

_x

-x5
10

10

-_x

-x 5

10

_x_

Week 5

-x 8

_x

Additional exercisesi

44

--x8

5 (60%)

Walking
lunge
(eachI

Wek 4

10

-i

-x
Power clean

Week 3

- x5
_x

- x5
_^

-x 5
. -x 4

4 (72%) _x

---x
-x
_x

10

-x

-x 5
l0

10

-x

10

-x

10

-x

10

-x 8
-x
_x

10
8

-x 8
-x
-x 8

4 (75%)

-x

_x

10

-x
_x8

-x

10

i in

10

6 (68%)

-x 8
-x 8

10

-x

10

-x

Off-SeasonII
Split Routine
Fridayg (continued)

tu:
Wek 6

kris
id

squat

-x

10

-x8

Week 7

-x
-x

10
8

Wek 8

Wek9

-x

10

-x

-x

-x 8

Week 10
Tstwek

10

-x6
-x

-x5
6 (nYo) -x

-x

-x

-x6
Powerclean

-x

5 (7s%) -x

-x5

-x 5

Backraises

-x 3

-x 3

-x

3 (8090) -/.

-x

3 (82vo) -x

3 (8s%) -x

2 (govo)

-x 4

-x4

-x 4
-x 4

-x5
Leg curls

s (80%)
-x 5

-x4
Walking
lunee
(eacnreg)

3 (8s%)

-x

10

-x

-x8

-x8

-x8

-x6

-x

10

_x
-x8

-x8
-x

Neck
res$tance

-x
_x

10
g

Sit-up clunch

-x-

10

-x

10

-x 8
10

-x

10

-x

-x 6
-x8

-x 8

-xAdditional exercises:

45

Off-SeasonII
Total-BodyRoutine
Mondays
Date:
Exercise

Wek L

Benchpress

-x

10

-x

-x

10

-x8

-x

10

Week2
10

Week3
-x

10
x8

x8

Week4
-x

10

Backsquat

x8

-x 5

-x 5

8 (6solo)-x

6 (75%) -x
30)
-x 8 (
8 (- 3,0) -x
-x

10

-x

10

)< 8

-x

10

-x
Behind-th+.
necl Dress
'

-x
10 (5570)-x
x 10

10

x10
x8
8

-x
-x

10

8 (5s7o) -x
10
-x

-x8
x 10 (50Yo)
x8
10
xlu

x8
-x

-x

8 (s5%) -x
10

-x

10

x10

-x

10

-x

10

Bent-overrows -x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

x10

-x

10

x10

-x

10

-x

10
x10

x10
-x

-x

10

-x

x10

-x
-x

-x

6 (6090)

10
8

x 6 (620/0)
-x
-x 8
-x

-x 8

-x

10

-x

x 10

-x

10

x10

-x

XI U

-x

10

x10

-x 8

-x

-x

10

-x 8

10
x8

-x 8

10

10
x8

-x 8

-x

10

-x 8

-x

10

46

6 (70Y")
x10

-x

Additional exerciss:

10

-x

10

x_

x5

8 (58olo)-x

x10

-x

-x-

10

-x 8

x8

10

Sit-up crunch

6 (- 20)

-x 6

Obliquetwjsts -x
Neck
resistance

x10

10

-x

5 (- 20)

x8

8 (s8o/o)-x

-x

Bicepcurls

x10

10

3
x s l82oh)

x 8 (- 3 0 ) -x
8 ( 3,0) -x

10

x10

-x

-x
I (50olo)-x
-x

6 (78ob)

)< 8

-x 8

xlu

-x

-x

-x
Shoulder
shruss
"

-x

-x

-x

x10

-x 8

x 10 (ssolo)-x8
-x

Week 5

-x 8
10
10

-x

10

-x

-x

10

-x

Off-Season II
Total-Body Routine
Mondays (continued)
Date:
Exercise

Week 5

Benchpress

-x

10

-x

-x
*x5

-x8

Week 7
10

-x3

Wek 8
-x

10

-x

-x 8

-x

-x 5
_><

-x 2

s (85%) -x
20)
-x6(
6 (- 20) -x
-x
-x

Backsquat

Week 9
x10

4 (88%) -x
3 (90%)
x 5 (- 2 0 ) -x 5 (
30)

x 10

-x

5 (- 20) -x
10
-x

xg

-x

2
x 2 (92qo)

5 (- 30)
10

-x 8

-x

10

-x

-x6
-x6

-x5
6 (7sok) -x
10
-x

-x
Behind-theneck press

-x
-x8

x6
Shoulder
shruss

-x

x8
-x8

Bent-overrcws -x

10

10

10

-x
-x 8
_x6

s (70%)

10

10

_.8
-x6

-x 6
10

-x

-x

10

-x8

-x
_x8
-x6

Obliquetwists -x

10
x8
10

-x
_\E

_x_
Additional exercises:

10

-x

-x
_x8
-x 6
_x

10

10

10

_x8
8

-x 6
_x

-x6

-x 6

_x5

-x8

-x 8
_\6

_x8

-x-

-x_x_

-x_
_x_

_x_

_x_

_x_

\6
x-

10

-x 6

-x

_x
_x6

-x 8
-x
_x8

x 3 (75%)
_\8

x6
10

-x
-x 8
_x5

s (68%) _x

-x6

-x
_x8

Sifup crunch

10

x8

-x8

N eck
fes$tance

5 (82%)

-x
_x8

-x8
Bicepcurls

5 (80ryo)_x

-x8
_x6

6 (65yo) -x
10
-x

-x

5 (77%) _x

_x6

Week10
Test week

Off-SeasonII
Total-BodyRoutine
Wednesdays
Date:
E:rcise

Week 1

week 2

Week3

Week4

Power clean

-x8

-x 8
_x5

-x 8

-x5
5

-x
_x

_X

5 (6590) _x

_x
Incline press

Dead lift

Shoulder

Dumbbe nys

-r;.4n

e\tensions

Ob liq uetwists

-x

10

_x

-x

10

_x

-x

10

_x

-x

10 (50%) -x

-x

-x

-x

a VBqo) _x

4 (80%)

-x

10

_x

10

-x

-x 5

s (70yo) -x
10
-x
10
-x 8
10
-x 8

s (751a)

70 (52o/o)
-x
-x

10

10

-x 8
-x 8

-x 8
8

-x

8 (5504)

-x

-x 8
8 (6070) _x

8 (62ok)

-x

10

10

10

_x

10

-x

-x

10

_x

10

-x 8

-x 8

-x

10

_x

10

-x

10 (50%) _x

-x 8
8 (5s7o) -x

8 (58Yo) _x

8 (500,6)

-x

10

_x

10

-x

10

_x

10

-x

10

_x

10

-x

-x

-x

10

10

-x

-x 8

-x

10

10

_x

10

-x

10

-x
_x

-x 8
(520,6)
10
-x
10
-x
10
-x
10
-x
10
-x
10

-x

_x

10

-x

10

_\

tu

_\

l0

_/

ru

l0

-x

10

_x

t0
10

_.

_x

10

10

_x
_x8
-x 8

-x

10

-x
-x 8

-x

10

-x 8

-x

-x

10

-x 8

-x

10

-x 8

-x 8
-x 8

10

-x

10

-x 8

-x

_y

l0

-x

10

-x

10

-x

10

_x

-x

10

-x 8

-x

-x

10

-x

10

-x

10

-x

10

-x

y to

-x
AdditionalexercGes:

lI

- x5
- x5

-x

-x
-x 5

-x

_x
Wrist curls

Week 5

_x

10

10

-x 8

Off-SeasonII
Total-Body Routine
Wednerdayr (continued)
Date:
Erercfue

Week 6

-x5
-x3
Inclinepress

Week 7

Dumbbellflys

-x 5

-x 5

-x 5

-x 4

-x 4

-x3

-x 3

-x

3 (85%) -x

2 (8890) -x

2 (<n%,

-x

10

10

10

_x

-x

x8

x8

-x

2 (92%)

-x

10

-x

-x6

-x 6

-x

-x6

-x 5

-x

-x

6 (65ok)

x 6 (68%) -x

s (7090) -x

s Q2q.)

_x

10

x10

10

10

x8

Shoulder
shrugs

Week9

-x5

-x8

Dead lift

Week8

-x8

-x

6 (62%) -x

-x

10
x 8

-x

-x

10

-x

-x 8
6 (65L\
x10

-x

-x

-x

-x 8
x 5 (68%)

-x

10

x 5 (70%)
-x

-x 8

-x 8

-x 6

-x 6

10
x8

-x

Wek10
Te3t week

x10
-x 8

10

x10
-x

-x

10

x8
Tricep
extensions

x 10
10

_x
-x8

10

Obliquetwists -x

-x

10

-x

-x8

-x 8

-x5

-x 6

-x8

-x 8

10

-x 8
x6
-x 8

x8
Wrist curls

x 10

-x
Additional exercisesl

-x 6
-x8
-x6

-x

-x 8

-x

-x 6

49

Off-Season II
Total-Body Routine
Fridays
Datel
Exrcise

Week 1

Back squat

-x

10

-x

10

-x
_x

Week 2

Week3

_x

-x

10

-x 8
10
_x8
10 (500,6)
_x
-x

10

-x

10

-x

10

-x
-x

-x

-x8
_x 8
10 (600,6)
_x

-x 5
-x
-x

Powerclean

_x

x 8 (65%)

-x 5

6 (78%) _x
8 (- 40) _x

6 (_ 30)

40) _x

8 (- 4 0 ) _ x

6(_ 30)

-x

-x

10

-x

10

-x

-x 8

10

-x 8

-x

-x

8 (68%) _x

-x 5
-x 5

-x 8

-x 8
8 (70yo) _x

-x
-x

-x 5
(55%)
s
-x
10
-x

-x
5 (70Yo) _x
10
_x

10

-x

10

10

-x

10

Bent-overrcws _x

-.

lO

10

10

-x

10

_x

_x

10

-x
_x

-x

10

_x8

_x8

_x

10

-x

10

-x

10

_x8

_x8

_x

10

-x

10

_.t0

_.ro

-x
_x

10

-x

10

-x

10

_x

10

-x

10

-x
_x

10

-x

10

10

-x

10

_x

10

-x

10

_x

10

-x

10

Leg curls

Bicepcu s

Neck
Sit-upcrunch

s (60%)

_x

10

-x
_x

ru

_x_

10

-x

10

50

-x 5
4

-x 4
4 (72%) _x

4 (7soh)

10

10

_x
_x8

-x 8
-rl
10

_x

-x

10

_x8

_x8

-x

10

_x8

_x8

-x

10

_x

-x

10

_x8

_x8

-x
-x

10

_x8

_x8

10

_x

10

_x8

_x8

_x_

_x

_x_

_x-

_x_
Additionalexercises:

-x 5

_,t0

-x
_x_

8 (72o/o)

-x 5

-x 5

-x5
_x

5 (82olo)

-x 8

-x

Alternate
inclinedumbbell presses

-x

-x5

10

6 (nYo) _x
8 (- 40) _x

-x 8
-x 8
8

-x

^4

8 (6570)

10

Wek 5

-x 5

10

10

-x
-x 8

-x 8 (
Bench press

Week4

10

10

_x

_x

10

10

10

Off-Season II
Total-Body Routine
Ftidays (conlinued)
Date:
Exercise

Week 6

Backsquat

-x
-x

10
8
XI

10

-x 8

-xs

-x 5

-x

5 (8s7o) -x

-x
-x

5 (- 30) -x
6 (- 3'0) -x

-x

10

-x 2
(88%)
4
-x
5 (- 30) -x

-x 8
-x 2
3 (90%) -x
s (- 40)

-x8

-x8

-x6

-x6

-t 6

-x

Week 10
Test week

x10

10

40)
s (- 30) -x 5 (
10
10
-x
-x
x8
-x 8

3 (9290,

10

-x 5

-x6
Powerclean

-x

-x8
-x2

-x3

Benchpress

-x

Week9

Week8

Wek7

-x

6 (751o) -x

-x

x 5 (80%) -x

6 (78ok)

5 (82ok)

-x 5

-x5
-x4

Altemate
rnclinedumb

-x

-x

4 \78o/o)-x

-x

10
I a

-x

2 (8290) -x

-x

10

10

-x

10

-x

-x8

-x

10

-x

-x

-x8

-x

-x

10

-x

-x

-xg

-x

Neck
resistance

-x

10

Sit-upcrunch

-x-

Leg curls

Bicepcurls

-x

2 (850,6)

x8
-x 6

10

-x

10

-x

-x 6

-x6

-x8

-x 3

3 (80'/o) -t

-x6

-xB
Bent-overrows -x

x3

-x3

10

-x

10

-x 8
-x 6
10

-x

10

-x 8

-x

10

-x

-x

10

Additionalerercises:
51

TESTWEEK
The loth weel oJ ea(h routinei5 devoted
ru resl_
Ing. use the fo owing
Sujdeline\and the chdrt
provrded whjle testing your progress.

1. Test jn the presenceof your coach.

2. Kevrewthe sectionon testingin , hdpter
4
3. \noo<e belween single ma-\ and rep

ma^
testtng methods.
4. Rcord.your goaj weitht
5. uslng rhe core e\ercise v\eighr proaressiorr
cnarrin Appendi\ B, rijl in lhe wei8hL\
fo,
tne t^arm-upsetcleadint up to you;
hea\,1
ser,.tLrsL
a\ you woujd do for a rezutal
workout
6. Uduring singlema\ Lesting
lou rea(hvour
toar.andthmk you cdn do more, try another
srnSreMth a 5- ro 10Jb increase'

7. for rep nu\ lestint do as many repc

dsyuu
can u_iththe final weight. Ir you can do
more
rnan_t|ve
reps great.Determineyourcalcurdrectpersondlbest using the personal
best
conversLonchart in Appendi\ D.
8. lf you dre litrinSvery heavy weighr<,
1uu
may neectmor warm_up sets.
q. for your
other coree,,erciiesthat you arenoL
actualtytecrin8(e.9.. inctinepiess;.
rare
your ldtesL
wortout weithl dnd u\e Appenor\ U lo determineyour cal(ulatedpersonal
best.
10. Remember, you do not need to test auxildy
ll. lfyou havemeryourgoats
8reat.tflou.\e
surpd\sedthem evenbetter.Ir you did
not
reach vour godls, reevaluateyour
eoa!
settjng procedures.

SINGLE
MAXTESTINC
5
3
2
x 1 (goal)

Benchpress
8
5

Back squat
X8
x5
x3
x2

x2
x I (goal)

x 1 (goat)

REPMAX TESTINC
Power clean
5
3
2
3 (900,6of goat)

Bench press
X8
x5
x3
x 5 (85%of goat)

Back squat

I
5
3
x 5 (8s% of goal)

Preseason
Workout
TI

hi' lhird rnd la-t,1'

clepreparing),ou for the up.oming seasonshould
st;rrtin early summer and nd just bforefootball
practicestarts in AuSust. Familv vacationsoften
conflictwith this cycle.Dovour best in that situarro'l Rp[r' lolhF5p,rion' \\'\rr lf | \4i.- lrdrnint
Days?" in chapter ,1.
The sample workout is for 9 $/eeksof trainint
plus I week of testing. If your summer schedule
allons onli' T rveeks,deletelveeks 2 and 4. If you
have only 8 r'eeks, deleteWeek 2 fronl thc pro
gram. Remembrto consultr^'ithyourcoachwhen
modi4'in8 your R'orkout plan.
At this tim of the year, you should also work
on conditionin8, speed, agility, and perfectinS
football skill. Remember,you must be a to_""our
ial athlete io be a good football player.

WORKOUTGOALS
Re.Jrd \,'ur neq per-on.{bF.l to, th., .(.ci,p.
that were tested, and record the calculatedper
sonal best for all ol the other exercises.Remenr
br, the number should represent one siir.gle
repetition personal best.

N_owst the goals you u.ant to achieveby the

end of this cycle. Be reasonablein setting goals.
Make them challenginSbutobiainable.Your goals
rvill be usedto calculatehor\ heavilyyou wiu Eain
dunnS rh^, )clc A. tor ) our au,,ilia'verer.i.e-.
use moderateweights at first (basedon what you
have done in the past)and progresswhenyou can,
following ihc direction in chapter L
Eterch

PenonalSesl Ne{ Pe6onalCoal

Bench press
Backsquat

Behind'the'neck

WORKOUTCHARTS
Pages54-5Tcontainthe workout chartsyou'llIollow for the preseasonworkout. You may choose
either the split routine (MTuThF) or the total-body
ioutine (MWF).

53

Preseason
Split Routine
Mondays

Exercfu
Benchpress

Week 1
-x

10

-x

10

-x

10

-x
Indine Fess

Shoulder
shruqs
"

Dumbbell flys

Bicepcurls

Tricep

54

10

10

-x

Wee* 4
-x

10

Wek 5
_x

10

-x 8

_x8

-x 8
10 (55%) _x

-x 8

_xb

_x6

- x5

-x

-x 8
8 (52%) _x

8 (68%) _x

-x6
6 (72%) _x

G(7s%t

-x

10

10

10

10

-x
-x

10

-x 8
10 (55%) _x

_x

10

-x
_x

10
10

_x

10

_x

10

_x

10

_x

10

_x

10

_x

10

_x

10

_x

10

_x

10

Additional exercises:

-x

Week 3

-x 8

10

-x

Wek 2

-x
-x 8

_x

-x8

_-x8

-x 8

_x

-x

-x 8
8 (60%) _x

8 (65%) _x

-x5
6 (6s%) _x

6 (70%l

-x

10

10

_x

10

10

-x

10

-x
_x

10

_x8

-x

10

_x

10

_x8

-x

10

10

_x

-x

10

-x
_x

10

_x8

-x

10

_x

10

_x8

-x

10

10

_x

-x

10

-x
_x

10

_x8

-.

10

-x

10

-x

10

-x

10

_^10

-x8
10

10

_x8

-x
_x

10

_x

10

_x8

_x

10

_x8

_x

-x

_x

10

-x

-x

_x

10

-x

-x8
10

_x
-x8
-x8

10

Preseason

Split Routine
Mondays (continued)
late:
Erercise

Week8

Week 6

x10

x 10

3nchpress

-x

-x8

x10

-x

x8

-x 6

-x

-x

5 \n'/o) -x

5 (809o)

-x

10

_x

10

-x

-x

-x

-x

-x8
-x

-x

10

-x

3 (857o)

10

-x

10

-x

-x5

x 5 (72%) -x
:houlder
.i'-rues

_x

x 3 (8290)

x8

5 (75%) -x

3 (77ok)

10

10

-x

3:.ep curls

-x

10

x10

x10

-x

10

-x

-x

-x

10

-x8
. r.ep
:tnsions

-x

-x8

_x

8
-x
{dditional xercises:

x6
-x

-x

-x

10
x8

10
x8

x8

x8

10

-x 8
_x6

-x8
10

-x

x8

-x8

-x

x 3 (8070)

x8
x8

]umbbell flys

-x 5

-x6

r.lrne press

Week 9

_x

10
x8

-x 6
-x

10

-x

-x

10

-x 8

Week 10
Tstweek

Preseason
Split Routine
Tuesdays
Date:
Exercise

Wek 1

Backsquat

-x

10

-x

-x

10

-x 8

-x

10

-x

10 (55%)

Week 2

_x

-x5
-x

Walkins
Iunge
(eachled

-x

10

-x

-x 5
-x 3
8 (@%) _x

-x

10

_x

6 (?fr%) _x
8 (_ 20) _x

s (_ 30)

_x

I (- 20) _x

8 (_ 20) _x

s (_ 9,0)

-x 8

-x

-x

-x 5

-x 5
-x

-y

5 (65%) _y

r 6

5 t70%t _\

-x 6

-x

-x 5

-x 5

4 t72o^t

-x 6

_x

10

-x

10

-x

10

10

-x

10

-x

-x

10

-x

10

-x

-x

10

-x

10

-x

10

Oblique twists _x

10

-x

10

-x

10

-x

-x

10

-x

10

-x

10

-x

-x

10

-x

10

-x

10

-x 8

-x

10

-x

10

-x

10

-x

-x

10

-x

10

-x

10

-x 8

Sit-upcrunch

_x_

-x
Additional exercises:

56

5 (s2%)

^ 4,7qs"\

-x

-x5

Neck
resistance

x10

_x
Backraises

Weck 5

-x 8
-x

-x 5
5 (55%)

Week4

-x 3
6 (7sqo) _x
8 (- 20) _x

-x

Powerclean

10

Week 3

-x 6

-x

-x

10

-x 8
-x

10

-x

10

-x 8

-x 8

10

-x

-x

10

-x

Pregeason
Split Routine
Tuddays (continued)
Date:
Exrcise

Week 6

Backsquat

-x

wek 7

10

-x

10

-x
-x 3

-x 3

-x 1

-x 2

3 (90%) -x
4 (8s7o) -x
s (- 2s) -x
20) -x
-x6(
20) -x s ( - 2 5 )
-x
-x6(
-x

-x

-x

-x

-x5

3 (777o) -x

Walking
lunS
(eachleg)

-x

5
, q

-x5
Backraises

3 (8o%) -x

10

3
2 (82okl -x

-x

-x 4

-x 4
10

-x

10

-x

-x

-x 8

10

Obliquetwists -x

x8

Sifup crunch

-x-

-x

10

Additionalexercises:

10

-x

10

-x

-x 8

-x 8

-x8

-x 8

-x

-x6

-x 6

-x 6

-x8

-x8

-x

10

-x 6

-x8

Neck
resistance

2 (85%)

-x 4

-x4

-x8

-x8

1 (9s%)

-x 4

-x4

-x

2 \92%, -x
4 (- 30)
4 (- 30)

-x 5
-x

-x4
-x

-x 8
-x 5

-x2

Powerclean

-x8

-x8

Week 10
Tst week

Week9

Wek8

-x

10

5
8

Preseason
Split Routine
Thursdays
Date:

Ererfue

Week 1

Benchpress

Week 2

-x

10

_x

-x

10

_x

-x

10

-x

_x5
10 (6070)_x

Week 3

10
g

-x

Bicepcurls

Wrtst curls

58

-x 8

-x 3

8 (70%) -x

-x 3

-x 3

_x

10

10

10

-x 8

-x

-x 8
10 (s0oi6)_x

-x

8 (55o/t)

10

10

-x
_x

_x

10

10

10

-x
_x

10

_x

10

_x

10

_x

10

_x

10

-x

10

_x

10

-x

10

_x

10

-x

10

_x

10

-x

10

_x

10

-x

10

-x

10

Additional exercises:

.-x

10

_x
10

Dips

_x

5 (8sqo)
s (_ 30)
8 (_ 30)

10

-x
_x

10

5 (80%) _x
s (- 20) _x
8 (_ 20) _x

_x

-x

_x

10

-x 5

_x

Bent-over rcws

Week 5

6 (7s%) _x
8 (_ 20) _x
8 (_ 20) _x

-x

Behind{heneck press

Week4

-x
-x

_x
-x 8

-x

-x 6
8 (50%) _x

6 (62%l _x

6 (6syo)

_.

10

10

_x

10

-x
_x

10

-x
_x8

-x

10

-x

-x

_x

10

10

_x

10

-x

10

-x
_x8

-x

10

_x8

-x

10

_x

10

-x
_x

10

-x

10

-x 8

-x 8
-x 8
-x
_x
-x 8

10
g

Pregeagon
Split Routine
Thuredays (continued)
Date:
Exercfue

Week 6

Benchpress

-x
-x

10
8

Week 7
-x

10

Wek8

Week9

-x 8

-x 8
-x 5

-x8

x9

-x 3
x1

Bhind-theneckpress

_x1

3 (907o) -x

-x

4 (87%) -x
6 (- 20) -x

-x

5 (- 20) -x

5 (- 25) -x
s (- 25) -x

-x

10

10

-x

-x

Bent-overrcws -x

-x

10

10

-x

10

-x 8

10

3 (75%\

-x 8

-x8

-x 6
10

-x

10

-x

10
x8

-x8

-x8

Dips

10

3 (nYo) -x

-x

1 (9s%)

4 (- 30)

x8

-x8

Wdst cuds

2 192%) -x
4 (- 30)

5 (58%) -x

-x8

-x

-x 2

-x 5
(70ok,
5
-t

-x6

Bicepcurls

-x

-x8
-x

Week 10
Test week

-x

-x

-x

10

_><

10

-x

-x8

-x

-x

-x

10

-)<

-x 6

-x-

Additional exercbes:

59

preseason
Split Routine
Fridaye
Date:
Exercise

Week I

Power clean

Week 2

-_-x

Week 3

-_ -x 8
_x
5

Week4

Week s

_ -x s
_x5
_-x4

._-x
Back squat

s (65yo)

_-x

10

-x

5 tT,o/ol
,

_-\,\ou7o,

_-x

10

_x

-_.-x 10
_ -x 8
_x
10
-x 8
_-x
10 (60%) _ -x 8

Leg cuds

_-x

Sfanding heel

_x

10

_-x

10

_-x

10

._-x

10

._-x

10

-_-x
_-x

Sit-up crunch
Additionai exercises:

-_-x

-._-x 10
--x8
_-x6

6 (n%)

_x

_-x

t0

=-x

10

_x

10

--x 8

_-x

--x 8

_- x 8

_-x

10

10

_-x

10

_-x

10

_x

10

_x

10

_-x

-_-x

10

_-x

_-x

10

_x 8

. _ -x 8

_x

10

_-x

10

_-x

l0

=-x

_-x

10

_ -x 8

10
10

6 (7so/o)

--xs

10
10

3 (85%)

_ -x 5
10

-_-x

10

._-x

_-x

resistance

_x

10

_-x

_x

. _ -x 8
_x6
8 (65%) _-x 8 (6s%)
_x

10

4 (82%) _-x

= -x 8

=-x
_-x

_-x4

_x

10

_ -x 8

-x
,Warking
runge
(each teg)

_- x4
._-x 4

10

10

_x

_x

10

_-x8

Preseason
Split Routine
F idays (continued)
Date:
Exercise

Week 6

Powerclean

-x

5
x4

Backsquat

Week 7

Week 8

-x 5

- x5

-x 3

- x3

-x 2

-x2

-x 2

- x2

-x

-x

2 (87ok) -x

2 (901o) -t.

-x

10

10

-x8

-x 8

-x6

-x 6
x s (nokl

-x

'I (92%)
x10

-x 8

-x 5

-x 5

-x 3

-x

5 (8,0%) -x

-x

1(9570)

x8
3 (85%)

3 (82%)

-x 4
-x 4
-x 4

x 10

Leg curls

-x

10

-x 8

-x8
StandinSheel
raises

x5

-x3

-x

Week 10
Test wek

x4

-x 4

-x5
Walking
lunge
(eacnLeg)

Week9

-x

-x

10

-x

-x

10

-x

-x 6
-x

10

-x

x8

-x 8
x8

Neck
resistance

-x

Sit-upcrunch

-x-

10
x6

10

-x 6
-x

-x

-x

-x

Additionalexercises:

61,

Preseason
Total-BodyRoutine
Mondays
Date:
Exrci6e

Week 1

Bench press

-x

10

-x

10

-x8

-x 8

-x

10

-x5

-x

-x 5

-x 5

-x

10 (60%) -x

-x

-x 3

-x 3

Week 2

Week 3

x10

x10

x 8 (70%) -x
-x
-x

10

x10

-x

10

-x

10

-x

10 (5590)-x

-x

x8

Incline press

Shoulder

6 (nqo) -x
8 (- 20) -x

x8

-x 8

-x 6

-x 8

-x
8 (65%)

5 (82%)

-x 8
-x

x 6 (70Yo) -x
10
-x
-x
8
-x
-x 8

6
6 (72Yo)

10

-x8

-x 8

-x

10

-x8
x 10 (s5%) _x

-x 8
8 (58%) _x

-x 5
8 (600.6)
x 6 (62ok) _x

6 (65%)

10

10

10

-x

10

Bent-overrows -x

10

-x
_x

10
10

_x

-x

10

-x
_x

10

-x
_x
-x
_x

_x

10
10

x10
_x

10
x10

x10

_x
_x8

10
x 10

10

_x8
x8

_x

_x

10

10

_x8
_x

10

_x

10

_x8

10

_x

10

_x8

-x

10

_x

10

10

_x

10

_x8

_x8

10

-x
_x

10

_x

10

_x8

_x8

-x

10

-x

10

-z

10

-/

10

-x

10

_xg

-x

10

x 10

-x

10

_x

10

_x

10

x 10

-x

-x

x 10

-x

x 10

10

x8
_x8
x 10

_x

-x_x_

-x_x _

_x_

_x

_x_

_x

_x_

_x_

Additional exerci,ses:
62

5 (8O%) -x

-x

10

Sit-upcrunch

x8

-x

-x

Neck
resrst:rnce

10

10

8 (- 20) -x 8 (
30)
2 0 ) -x
8 (- 3,0)
-x 8 (
10
10
-x
-x

-x 8

x 8 (60%) -x
10

-x

10

10

Standingheel

10

-x

-x

Bicepcurls

-x

-x

Wek5

-x 8

x 8 (-2 0 )
Backsquat

week 4

_x

10

10

x 10
_x8

x_

Preseason
Total-Body Routine
Mondays(.ontinued)
lsr:

i-'r:

Wek 7

week 6

e-cis.
g:ess

10

-x

-x

10

-x2
4 (8so/o)-x

-x

-x

-x 3

-x 1

-x 1

3 (9090) -x

-x

-x

5 (75ok) -x
10
_x
x8
8

-x

-x 8

-x6

-x
x 5 (70%)

x 5 (68010)

x 10
8

_x

-x

10

-x

1(9570)

10
x8

-x 5
x3

-x 3

-x8

2 (92Vo, -x

x5
3 (78ok) -x
10
-x

3 (829.) -x
10
-x

-x8

10
x8

-x 5

x 3 (7210\ -x
10

3 (75ok)
x10
x5

-x 6
10

3 (85',6)

-x6

-x8
i::t-over rows -x

Week 10
Test week

-x 5

-x 3

-x6

-x

..j-rgs

-x

4 (- 30)
2 0 ) -x
6 (- 20) -xs(
30)
s (- 20) -x 4 (
6( 20) -x
x10
10
10
-x
-x
8
x8
-x 8
-x

-x5

ar.ulder

-x 8
x6

x5

-x

Wek9

x8

-x8

-x

Week8

-x

10

-x

-x

10
x8

-x

10

-x 8

-x8
3dep cuds

-x

10

-x8

-x

-x

-x
8

\e.k
:esirtance
>:: up crunch

-x

10
.a

x 10
_)< g

-x 8

-x 6

-x 8
_x6

-x8

-x 8

-x

-x6

-x 6

x8
::nding heel

x8

-x 8

x8

-x 8

-x6

x-

.\dditionalexercises:
63

Preseason
Total-BodyRoutine
Wednesdays
Date:
Exercise

Week I

Week 2

Wek 3

Wek 4

-X E

-X 8

-x 5

_x5

-x

-x5

_x 5
5 (50o/o)_x

-x
Behind-theneck piess

Walking
lunge
(achteg)

-x

10

-x
_x

-x

10

_x 8

-x
_x

10

_x 8
10 (50o/o)
_x

_t

-x

-x6
Dumbbellflys

Shoulder
shruss
"

Tricep

Leg curls

Wrist curls

_x

_x

10

_x

10

_x

10

_x

10

-x
_x
_x

10

_x

10

_x

10

_x

Week 5

-x

- x5

-x

- x4

-x
s (70ok) _x

4
a (80%) _x

-x 3
4 (82%) _x

3 (85yo)

:10

10

-x

10

-x

10

-x

-x

-x

-x

-x

-x

-x

-x

8 (5so,6) _x

_x

_x

_x

10

8
8 (57qo) _x

-x 6
_x6

8 (600/0) _x

6 (62ok)

_x

-x
-x

5
5

-x 5
_x

-x

10

_x

10

-x 5

_x

10

-x
-x

10

-x

10

10

-x

10

10

-x

10

10

-x
_x

10

10

10

-x

-x
_x8

_x

10

-x

10

_x8

_x

10

-x

10

_x8

-x

l0

-x

10

_x

-x

10

-x

10

_x

-x 8

10

-x

10

-x

10

-x

10

-x

10

10

-x

10

-x
_x8

10

_x

-x

_x

10

-x

10

-x

10

-x

10

-x

10

10

-x

10

-x
_x

10

_x
Additionalexercises:

-x 8
-x

_x8
8

-x 8

10

-x
_x

-x

-x

10

Preseaaon
Total-Body Routine
Wednesdays (continued)
Date:
Exercise

Week6

Power clean

-x5

Week 7

Week I
x5

Week 10
Test week

Week 9

- x5
x3

-x

-x 3

-x 3

-x 3

-x 2

\ 2/87%)
Behind-thenecl Dress
'

10

-x

x6

\ 2(o0%)

x:
: fL

-!
\ 2(o2%)

-x

10

-x

-x

-x 8

-)<

-x

10

-x

10
x8

-xb
_x6

Walking
lunee

_/

b(65%) _\

-x

-x5
10

-x
-x8

Shoulder
shrues

Tricp
extnslons

-x

-x

-x

10
Yd

"

5\7206)

10

-x

10

-x

-x

-x 8

10

-x

-x

10

-x

-x

-x 8

-x

-x 6

-x
_x

10
g

-x

-x

x10

10

-x 8

10

-x

-x8
Additionalexercises:

10

-x

-x
-x

10

-x

10

-x

x6

-x 6

x8

-x 8

-x 8

-x 6

-x 6

-x 8

-x 8

-x

10

-x 8
5

-x 8

-x8
lfrist curls

_/

-x 6

-x8
Leg curls

b(68%) _\5(70%)

-x 5

-x 4
_x4

leac n Le g )

Dumbbellflys

-\ 6

Preseason
Total-BodyRoutine
Flidays
Date:
Exrcis

Week 1

Back squat

-x

Week 2

10

x10

x10

-x
10 (60Yo)-x

-x

Week 4

10

-x

x10

x8

_x8

10

--x

Week3

5
3

x3

-x 3

Bnchpress

40)

8 (- 40) -x
x 8 (-4 0 ) -x

x8

-x 5

x5

-x

x5

-x 5

x5

-x

-x 4

x4

-x

5 (6070)

-x

10

x5(6s%)
-x

10

-x

4(680/0)

-x

10
x8

-x 8

-x

10

-x

10 (55o/ o-x) 8

Bent-overiows

)< 8

-x 8
x8

-x

8 (60010)

x 10

-x

10

10

-x

10

x10

-x

10

x10

-x

x10

-x
_x8

s (8070)
8(
x5

-x
x 4(70oh) _x
10

3
3(72ok)
x10

_x8
x6

-x 8

x6
x 8 (6s%) -x
x10
-x

10

6 (70v.)
10

- x8

-x 8
x8

-x

10

x10

-x

10

-x

10

x10

-x

lu

x10

-x

10

-x

x8

x10

-x

10

x10

x8

-x

x 10

-x

10

x10

x10

-x

10

10

-x

10

x10

-x

10

-x

10

-x

10

x 10

-x

10

-x

10

-x

10

x10

x10

-x

10

-x

10

-x

x8

-x

10

-x

10

-x

10

-x

10

-x
Oblique twists

10

-x

Sifup crunch

Additional exeicises:

XI U

x10

40)

8 (- 40)

-x 8
x I (620/0)

-x

-x

Bicepcurls

Neck
resistanc

-x

-x

x10

Alternate
inclinedumbbell presses

-x
x 6 (75o/o)-x

6 (mok)

-x 8 (

10
x8

-x 8

x 8 (-4 0 )

-x

-x

x5

x 8 (6s7o) -x

Powerclean

Week 5

-x 8
x8

x8

x8

-x

10
x8

Preseason
Total-BodyRoutine
Fddays (continued)
l::e:
Llr(is

Week 6

x 10

-:"iil squat

Wek 7
-x

10

-x

-x8

-x 5

-x 5

-x

-x5

-x 3
_xl

_x1

x 4 (8so/o)-x

3 (900,6)-x

-x

6 (- 40) -x
6 (- a0) -x

5 (- 40) -x
5 (- 40) -x

-x

-x
-x

3 (75%)

-x

10
x10

-x

-x6
6 (72vot -x
10
-x

-x
-x

-x

-x

-x 5
3
2 (8070)

x 2 (851o)

10

x10

-x 8

-x
6 (75ok) -x
10

-x

10

-x6
-x

10
x6

8
x 10
8

-x

10

-x8

x8
Obliquetwists -x

x6

10

-x

10

-x

-x

Neck
resistance

-x

10

Sit'up crunch

-x-

xd

-x 5
(78ok)
5
-x
10

5 (80o/o)

-x 6
-x

x8

-x

x8

x8

-x

1(9s7o)

x6

Xd

Altrnate
-x
Inclinedumb-

4 (- 40)

x6

-x6

Week 10
Test weck

x4
x 2 (78ok) -x
x10
-x

-x6

Bicepcurls

2 (qvo, -x
4 (- 40)

-x 5
-x4

-x4

Bentover
ror{s

-x

3nchpress

-x

Wek9

-x

x2

:-\!er clean

Week 8

x8
-x

-x

10

-x

-x

-x

10

x8
-x6

10

x8
-x 6

x
Additionalexercises:
67

66 Strength TraininS for Football

TESTWEEK
The 10th week of eachroutine is devoted io resr_
ing. Use the foliowing gujdelines and the charr
provided while testint your progless.
L Test in the presenceof yuur coach.
r. Kevrewthe \ectjonon reslint In ( hapier4.
r. !noore betr\een.'ngle ma\ and rFp ma\
tshng methods.
4. Record your goat weight.
5 uring the .ore e\erci.eweieht proere.:run
chdn in Appendi\ B. filt inlhe heiShr5for
rhe warm-up setsleading up to your heavy
set, lust as you would do for a regulaf
6. If dLrnnS\in8le ma\ testin8 \ouredct,JUur
torldnd thrn" vou.dn do more.tn arr,rrer
single with a 5- to 10 lb increase'

7. For rep max testint do as many reps as you

can with the final wight. If you can do more
thdnfive
grcdt.Dctermine\ourcatcLr
'ep\.
ldrFd pFr.ondl
be-t bv u.rn8 the per\ondl
bestconrersionchart (Appendi\ D).
8. Il vou are liflinS very he;ry hei8ht.. you
may neeo more r^arm_upsets.
9. For vour othercoie exercGs
that you are nor
actually testing (e.8., incline piess), tar<e
your last workout weight and use Appen_
di\ D to deiermineyourcalcularedpe;sonal
besi.
10. Remember,you do not need io testauxiliary
11. lfyou havemet yourgoals, great_Iyou,ve
surpasseclthem, even befter. Ifyou did nor
reacn your toals, reevaluate your goal_
setting procedures.

SINCTEMAX TESTINC
power clean
_

x5
x.l
x2

^1
x'l (goal)

Eench press
8
5
:l
2
l
'l (Boal)

Back squat
I
5
-x2
-

x 'l (goal)

REPMAX TESTINC
5
3
2
3 (907oof goal)

Benchpress
x8
x5
x3
x s (85olo
of soai)

Back squat
-x3

x5
5 (8590ol goat)

ln-Season
Workout
TI

hr. lrdining ,),le

should beSin with the stat oI practicein AuSust
and end with the end of the foorball season.
The samplecycleis for 14r{eeks.If your season
lasts only 10 $'eeks, do not do the last 4 weeks.
If your seasonlasts 12 r,eeks, do not do the last
2 s eel.. Your mdrn8o.rlfnr thiscy(le i. to mdiniain your strength level thrcugha t the season.
Some of you may be able io incraseyour stren8rh
le\cl. espRially in the upper body ercrci.er
r\gain, consult with your coachbefore modifying
the workout plan.
Becausmuch time is spent on the practicefield
and in game preparation,I suggestvou strengthtram two times pr week, training the total body

Percentagestor the seasonon your best performance of the preseasonjust completd.

txercis

PersonalEest New Pe6onal Coal

Bench press
Backsquar
Inclinepress
Behindthe'neck
Leg press

WORKOUTCHARTS
WORKOUTGOALS
Rc.urd your neB per-onaibe-t for lhe e\erli-es
that $'ere tested.Also, record the calculatedprsonal best for aI of ihe other exercises.Renember, the number should represent one sinste
repetition personal best.
Becau-evou dim tu mdrntd'n.trensththr^uBl.
out the season,yourtoal for eachexerciseshould
be the sam as your personal bst. Base your

Pages70-75contain the workout chartsyou'll follow during the season.They comprise a total-bodl
routin (MW) that runs for 14 weeks. A split routine is not offered.
There is no ned to have a test week at the end
of the seasonunless you and your coachthink it
is important for your pro8ram.
To seeif you have met your pals of maintain
ing a high levelof strenSththroughoutthe season,
use th workout wights for each exerciseand Ap
pendix D.

69

In-Season
Mondayg
Date:
Errcis

Wek 1

Back squat

-x

10

-x8

-x

10

Week 3
-x

-x8

-x 8
-x 8

-x

-x8
(450,6)
8
-x
10
-x

-x

-x8

-x

-x8

-x

8 (60%) -x

-x
-x
Benchpress

Week 2

-x
-x5
-

Behind-theneck Dress
'

xb

-x8

-x 8

-x

-x

10

-x

-x 6
6 (50%) -x

6 (s2Vo)

10

10

-x

10

-x

10

-x 8

-x

-)<

-x 8
8 (650,6)-x 8

-x

-x 8

-x

-x

8 (70%) -x

6 (72Eo) -x

-x6

x 5 (55%) -x
10

10

8 (s0%) -x

-x5

-x

-x

Week 5

8 (4890) -x

-x
Power clean

10

Week4

-x 5

-x 5

s (58%) -x

-x 5
(50%)
s
-x

10

10

-x

-x8

-x 8

-x8

-x

5 (72Yo)

-x

-x

-x 5
4 \62%) -x

4 (62%)

-x 8

-x 8
-x 8

-x 8

8 (55%) -x

8 (60%) -x

8 (62ok) -x

6 (&%) -x

5 (&%)

Bent-overrows -x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x 8

-x

10

-x

Bicep curls

Standint heel
raises
Neck
resFtance
Sit-upcrunch

-x_x_
_x_

Additionalexercises:

70

-x 8

-x
*x

10

*x

10

-x

10

10

-x

10

-x

10

-x

10

10

-x

10

-x

10

-x

10

-x

10

10

-x

10

-x

10

-x 8

XI U

-x
_x

x10

x10

-x 8

In-Season
Mondays(continued)
Datel
Exerctue

Week 6

Backsquat

-x

10

-x

Benchpress

Week 7

-x

-x

-x
-x

l0

-x 8

5 (s%)

-x

s (saolo) -x

5 (s6%) -x

5 (s6%)

-x

10

10

-x

10

10

10

-x

-x 8

-x 8
x8

-x6

x6

-x5

-x

6 \n%)

-x

-x

-x 6

-x

4 (&qo)

-x

8
x6

-x
5 (74V.1 -x

5 (76v.) -x

-x 5

-x 5

-x
x 4 (&ok) -

-x

-x

x 3 (65%) -x

3 (66v.) -x
x8

x5

-x

-x

-x

10

-x 8

-x

10

-x 8

-x

Standingheel
raises

-x
_x

10

-x 8

-x 8

10

-x

Neck
resistance

-x

10

-x 8

-x 8

x 5 (66%) -x
-x

-x 8

4 (68'k)
8

-x 8
x8

x8

-x

-x 8

-)<

-x

x8

x5

-x 5

x8

-x

3 (68%)

-x 5

10

x8

-x 6

-x 5

x8

4 (78%)

Bent-overrows -x

5 (76'/o) -x
x5

-x 8

-x 8

x5

-t 6

s (66%)

x 10

x8
x5

x6

-x 5

x 10

-x

x6

5 (65vo) -x

Bicpcurls

_x
-x 8

6 (&1o) -x

-x

Sit-upcrunch

Wek 10

6 (52%) -x

-x5

Behind-the
neckorebs

x10

10
x8

Week 9

-x

-x8

Powerclean

-x

Week8

-x 8

x8

-x 8

x8

-x

-x 8
8

-x 8
-x

x-

Additionalexercises:

71

In-Season
Monda'B (continued)
Date:
Exrcige
Back squat

Week 11

Wek 1z

Week 13

Wek 14

-x8

_x8

-x 8

_xg

-x 6

_x6

_x

4 (6ovo)

-x

10

-x

-x

Benchpress

_x
_x5

-x5
-x

4 (s8o,6)

_x

4 (s8yo)

-x

10

_x

10

_x8

-x8
-x
-x

4 (no/o)

-x 5
_x

-x
-x3
-x
Behind the-

Bicep curls

Standing heel

-x8
-x

-x

-'

4 (6 8 o to t

-x

a esyo)

-x 5
_x

-x
_x

3 (80o/o)

-x

_x

2 (72%)

-x 3
2 (7jok)

_x8

- x5

-x
/ 4t68oo,

5
r 3(70oo,

_x

2 (22%)

-x

-x 5
_

-x 8

-x8

-x 8

_x8

-x 8

-x8
-x8

_x8

-x 8

_x8

-x

-x 8

-x

-x8
_.8

-x 8
_^8

-x 8
-x

-x 8

Sit-up crunch

Additional exercises:

-x

3 (e0%)

-x 5

_x8

-x8

_x6

-x 6
5

-x 8

-x 8

Neck

72

_x

10

-x 6

-x 3
2 l70ok\

-x
-x 8
-x

_x6

-x6

a 6}ok)

-x
5

_x

j (70oo,

-x 8
8

-x 8

_x8

-x 8

-x 8

-x

In-Season
wednesdays
Datel

Week 1

Bench press

-x

10

-x

-x

-x8

-x

-x8

-x

8 (55%)

Let press

Inclinepress

Shoulder
shrugs

Wek 5

Week 3

Week 2

E)(ercis

10

-x
-x 8

x8
x 8 (58%) -x 8

x 10

x10

10
-x 8

-x

-x 8

-x

-x 6

-x 6

-x

8 (6070) -x

6 (6s%) -x

6 ((a%)

10

10

10

_x

10

-x

10

-x

-x

-x

-x 8

-x

-x

-x
8 (450,6)-x

-x

10

-x

10

-x

-x 8

-x8

-x

-x

-x 8

-x 8

-x 6
-x 8
(s0%)
x 8
8 (480,6)
-x

-x 6
(52v.)
6
-x

6 (52vo)

-x

10

-x 8

-x 8

-x

-x 8

-x

-x 8
-x 8
(48%)
(45%)
x
8
8
-x
-

8 (5070) -x

6 (559o) -x

6 (58".6)

-x

10

10

-x

10

-x

10

x10

-x

-x

10

x 10

-x

10

x10

-x

10

-x

10

Bent-overrows -x

10

-x

10

x10

-x

10

10

-x

10

-x

10

-x

10

-x

10

-x
-x

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

-x

10

\eck
resistance

-x
_x

10

-x

10

-x

10

-x

10

-x

10

10

-x

10

-x

10

srt-uPcrunch

-x-

Bicepcurls

Legcurls

x10

10

x10

-\dditionalexrcises:

73

In-Season
Wednesdays(continued)
Date:
Exercise

Iiteek 5

Week7

Benchpress

_x

10

_x

10

-x

-x

_x
-x
Leg press

-x

_x5
6 (680,6)
-x
10
_x

Bent ovr rowr

10
,u

_x

10

Bicp curls
-x

10

Lq curls

10

10

resiitdnce

10

_'

t0

_.

10

Sit-up crunch

Additional exercises:

_x

s (s4yo) _x

5 (5a%) _x
8

_x

_x

5
^

_x5

-.

_<

4t t J2o6)

_x

_x

-x

_x

_x

8
_x

_x8

-x
_x8

_.8

_,8

_x

_x8

_x8

_.8

_x8

_\8

5 (560,6)

_x

_(8

-x 8
. 8

-x
_x8

5(6090)

-.8
_xg

_x8

5 (s6%)

q,ano-r

_x8

-x 8

_x6

_x

5{o09ol

-x

_<8

_xo

tu

_x

_x8

_.
_x

4 (72ok)

Shoulder
shrue.
_x

_x

10

-x
_x

10

_x5
6(58do) _,

10

s (70yo) _x

_.a

-x

_x

Wek10

_x5
s (moh) _x

-x 6
6 (5290)

Wek9

s (70%) _x

-x8

_"

_x

_,8

-x6
IncJinepress

-x
_x8

10

-,8
-x

week 8

_x

_x8
-x
_x

_x8
-x

8
8

-x 8
-x

In-Season
Wedneedaye (continued)
Date:
Exercise

Wek 11

Bench prss

-x

10
x8

-x6

Incline press

-x

10

-x

Week 13
-x

-x
-x

4 lnvol
x8

-x

4 (72%)

-x

-x

-x 5
8

x5

-x

4 (58%)
x8

3 (7590)
x8

-x5

-x

-x 8

-x 5

-x 5
4 (58%)

x10

x6

-x6
-x

Week 14

10
x8

-x 6
5

Leg press

Wek12

-x

-x

3 Qsq.,

-x

-x 5
4 (6090)

-x 8

x 4 (601o)
-x 8

-x 6

Shoulder
shruSs

-x

-x

4 (62Yo)

-x

Bent"overrows

Bicep curls

Let curls

-x 8
-x 8
_x

-x

xB

-x 8

-x

x8

-x

-x 8

_x

-x

-x

x8
xB

x8

-x 8

-x

-x 8

-x

-x

4 (6s%t

-x

-x 5
_x

-x

-x 8

x8
-x8

x8

x 4 (65%)

-x8
_x8

Neck

4 (62Vo)

x8

-x8
-x

-x 5
_x

-x 8

x8
-x 8
-x 8
-x 8
-x
_x

8
8

Sit-up crunch

Additional exerciss:

75

STRENGTH-TRAININC
EXERCISES

CoreExercises

Co."

trui.t

"*"r.ir",
chest, shoul:ie main musclesof the body (i..,
jrs, back,legs),which areimportant to the game
.i football. These exercisesar a]so time-save$ be'
:ause one exercisetrains several musclesat the
.ame time. Peformthese exercisesto Sain the toial body sbentth you'll need for football.
BENCHPRESS

Ask any athltehow stront he is and he will tell

r.Ju how much he canbench-press.Most athletes
:hink the bench press is ffu measureo{ strngth.
:n fact, the bnch press is only a foundationalexercisefor developinS and sEengthening the upper
:odv muscles(i.., chest tpecsl, shoulde$ [del:oidsl, and back of th arms [triceps]).It should
alNaysbe combined with other upper body exer.ises and never used as the sole upper body de\ eloper.
The bench press is one of the most dangerous
e\eroses becausth weight is moved directly over
:he faceand throat. You must be alert and concen:raie fully on the exercisetechniqueIi is impotant to control the weight on the down
rhase to protect the db cate and the fragile

musclesand ligarnentsin that area.Never bounce

th bar off your chstor use a towel to bounce it
on. Touch the bar lightly to your chest and immediately begin the upward drive.

SpottingTechnique
Always use a spotter. The spotter should stand behind the bar, dose to your head.It's preferablefoi
the spotter to be elevated because elevation pro
vides leveraSe.The spottr's hands should be
spacedevenly, very closeto the bar, and should
be able to grab the bar and pull the weiSht back
up to the suppoits. The spotter can also provide
a lituoff iI it is needed. Usually only one spotter
is needd; iJ you us hea\y wights, however,
you'll need three: one t'ehind you and one on each
side of the bar.

BreathingTechnique
Unrack the bar, inhale, and hold your breath while
lowering the bar. Then erhale slo?l,lyall the way
to the top of the upward push. Or, if you prefer,
unrack and position the bar tust. Then inhale while
lowerinS the bar and exhale slowly while pushing
the bar up.

79

ExerciseTechnique
The bar is loaded evenly with collars.
Lie on the bench. Your eyes should be
direcdy under the bar.
Place hands eveily on the bar, slishtly
wider than shoulder-width apart.
Wrap thumbs around the bar; lock
Rest your body and head on the bench
throughout the exenise.
Spread legs to the sides of the bench.
Keep feet,flat on floor, poinhng stiShtly
Lift the bar off the racks in a controlled
Stabiiizethe baroverthe upperpan ofth
chest,leepinS rhe alms sliaight, etbows
locked, and grip right (Figuie 9.1a).

ii
FigtE 9.1 Bench press.

Pause,
Lowl the bar slowly, maintaining control,
to the chestcloseto the nipples (Figure
9.1, b and c).
Pause.
The elbow angle should be 90..
Drive the bar up to the starlinp Dosition
tFisure9.1. d and e).
Keep the head and hips on the bench.
Do not aich. twist the body, or move the
feet.
Stay "tight-stront" throuShout the
movement (i.e./ keeP your muscles
contractd,not limp).
Do not jam the bar at the top.
Return the bar to the rack in a controlled

Core Erscises 81

Fieule 9.1 (cofltinued)

IN C LIN EP R E S S
Ihe incline press is Sreat for strengthening the uPper body, especiallythe shoulder area. It works
the shoulder (deltoids),chest (pecs),back of arm
(triceps) and upper back (tmpezius) muscles. The
hips and back are supported, which eliminates un
necessarystresson the lowq back and enablesyou
to liJt more witht.
lhis e\ercise can be performed !^ith various
equipment, most commonly an OlymPic bar with
an inline bench. A preferred angle Ior the back
restof the inclinebenchi.40' lo 45". Many inclines are built at 35' or less. But at anSlesless than
35' the xerciseis too similar to the bench press.
By usint a greater indine, you work your shoul

SpottingTechnique

equipment has buillin spotter plaffonns. If no

platform exists, the spotter should stand on a utility bench, close to you, with hands near the bar.
Il you cannot complete the uPward mo/ement, the
spotter should quickly put his hands under the bar
and pull the wight back up to the suPPorts. As
in the bench press, the spotter can also provide
a lift-off iJ needed. Usually only one sPotter is
neededi if near-mafmum weights are used, however, three are necessary,one behind you and one
on each side,

BreathingTechnique
Unrack the bar, inhale, and hold your beath while
lowerinS the bar. Exhale sln ly all the way to the
top of the upward push. Or, if you prefer, unrack
the bar and position first. Then inhale while lowering the bar and exhale slowly while PushinS the
bar up.

Always use a spotter. For leverage, the sPotter

stands on a platform behind you. Most modern

Technique
Exercise
The bar is loaded evenly wi*r collars.
Place hands venly on the bar, slithdy
wider than shoulder'width apart.
Wrap thumbs around the bar; lock wrists.

Sit comfortablywith hips and backsecure

on the bench,legsto the sides,feetflat
on the floor, and headon th bench.

82 StrenArh TraininA for Foorbail

Tale the bar off ihe supports slowly,

in a
controlled manner
Stabilizethe bar directly over yoLrr
eves
(ligure 9.2a).
Lower th bar, under control ro
rhe toD

it"T|1l""

o"'" tn"chinrFigure
e i.
'o

Keep the elbowsout,Iorming a 90.

angle.
The bar is lowered in an atmost_strailht

Figure9.2

Move the bar up in a straight line.

The arms are locled. Do not jam the
bar
(rrgure9.2, d and e).
Keep ih body ritht, rhe hips down.
and
theJeetflat on rhe floor throughout
the
Rack the bar securelyon the suppod.

Core Exercises 83

PRESS
BEHINDTHE-NECK
The behind-the'neck pless is th orily major Press
head.
-:1which you push the weight bhind th
back
the
upPer
lhis xercisehelPs strengthen
bench
nuscles and provides a balanceto the
Press.
It also hlps prevnt rounded shoulde$ caused by
e\cessive bench-Press work. SPeciticaly, it trains
:he shoulders (deltoids), arms (tdcePs),and uppI back (kapezius). It also Provides needed shouller flxibility.
You can do th behind-the_neckPress from
eiiher a standingor a seatedPosition.The instruc
tions glven here assume a seatd Position, but the
technique is the same retardless of th Position.
In the seatedposition, the upper backmusclesare
isolated.In the standing Position,youmight tend
ro use vorrr lees lo lilt the weight Bcalrsethe
"eighri.pu.hidorerthehead.iou.houldwear

a belt for tower back and abdominal stability in

both the seatedand standinS Positions

SpottingTechnique
Always use a spotter. For leverage, the sPotter
should stand in an elevated Position behind the
bar alld close to your head. Usualy only one sPotter is needed; iI heaq? weights are used, however,
three are necessary, one behind you and one on
each side.

BreathingTechnique
Unrack the bar, inhale, hold your breath while
lowerins the bar. fxhale siouly dll the way to lhe
top of the upwardpush.Or. ii you Prefer'unract
and position the bar tust. Then inhale whil lowering the bar and exhaleslowly while Pushint the
bar up.

ExerciseTechnique
Extendthearmsto fulllength(Fiture9 3,
The bar is loaded evenly with collars and
placed hith on the uPpef back
Placehands evenly on the bar and wraP
thumbs around the bar.
Kep wrists straitht and titht.
Elbows stay under bar, Pointint out
Sit with back straitht, head up, and feet
to the sides, llat on the floor (FiSure
e.3a).
Push the bar up straiShtoverhead(Figur
9.3, b and c).

Figure 9.3 Behind the-neckPress

d and e).
Do not jam the bar at the toP.
lnwer the bar slowly, under control, to ear
lvl (Figuie 9.3f).
Pause.
Drive the bar upward again.

84 Strength Trainmq for Football

Figtra 9-3 (nntinued)

BACKSQUAT
The back, or barbell, squat is often refered to as
the lirg o/erelcbes.I believe no other exercisecarns
the legsand hip. as well. lt shouldbe perrormed
with a full range of motion (down, pardjlelto the
floor,dnd up lo a rerlicalpo<ition)r; provideoptimum.strengthgains and to mainrainor gain hip
Becauseof the possibly hiSh chdnceof iniury,
espe(ially at LheInee joint, sofie coachesthinl
squatting is not wonh the risk. Sufficient evidence
e/jsts indicating that the knee joint is actually
strengthened through 5quatting. The e\ercise
males the musdesaround the knee ioint strun8er.
In my oprnron,lhe squat is the most impundnL
lower body strength exercise for athletes.
'lhe e\ercise
trains the powerful, e\Dlosive
muscle\ of lhe lower bodi (quadricepsi ham_
strin85. groin. fups. and lo$er bacl) used in run_
ning. jumpinS, and rhrowin8. lt is also a geal
rrme-sdvertecause with this singie erercise the
athlete can strengthen the entirelower bodv.
You should usea safdppardrussuch as d ;ide

power rack with saJetycatch (squat inside rack) or

a re$ ar step rack with a safety bar at the borom.
Someatlrlelescannotsqujt to d parallelDosition
and teep their heetsflat o; Lhefloor. This is usually the result of poor hip aJld anlle flexibitity. Do
nol h to remedy the problem by purrinS a bodrd
or pldte<under your heels.This wil do nothine
to improve fle\ibiliry, and you will be doing thi
squat incoEctly. This "remedy,, causesthe body
to shift forward and put too m;ch pressure on the
knees. Be patient; work on proper ltance and flexibility by using lEht loads.
The use of chairs or boxesto squat on js atso dan_
8erous.Suchequipmentis usuallyusedto teach
sittint bacl dnd reachingproper deprh. \ever sit
on a bo\ orchdir and rei \ when you have weight
on you'shoulders.This puts pressureon the lo;er

SpottingTechnique
All squat workouts should be superuisedby at
least two potters (one on each side oI the bar).
ff the load is heavt a third spotter should stand

Figure 9.4 Fack squat.

' ,'-'-'>-

86 Strength Training for Foolball

Figlte 9.4 (cantin"ed)

tEC PRESS

lying back on the floor, or pronated at a vaderv

The leg pressis an excellentexercisefor strength_

ening the.lower body. Its simplicity also altows you
to_usrelatively heavy wights. It is one of the
snlerp\er\i\e\ becau5e
the weighi r. .upportedby
The,leS
de\etops rhe toher body by
,pre.5
e\lendjnSihe
Ineesand hip". tt uork\ the qudd_
rrcep<.nam:rfin8s.hip\ dnd
8roin. The hip dn_
tre usedIn lhe tegpresj dictate"huw mucn t\or\
the hip5 dnd_upper
part or rhe ham<rrings tf
tel.
he dnglei\ tithter rtnee" clu\etu the ch;(ll. you
hav to gve a longer push, working groin musiles
and upper hamstdngs harder.
T}|e le8 pres5is popular becauseit , an hp npr_

furmed
wiiha variew
or .*r,i*". o"p""Ji"f ."

rne equrpmentyou are using, you maybe seated,

SpottingTechnique
spotter*d.e nol generall)u>edin thr\ e\erri.F

SreathingTechnique
Inhale at the bottom or white the weishr ls lo_
wered.dnd e\hale white drir inB rhe wiigl,r , ..

ward..Do
nothotdyou,r*"ir, i,r.,ii"p".ri,,.i,ig

several reptitionsj inlale and exhatefor each repe-Sometimesan athletegts a headacheor black:
out while doing this exarcise.This is du to im,
proper breathing technique. ft this happens to you
you ar holdint your bfeath for td long.

Exercise
Technique
Li on your back.
Keep the back and head down on the
suppoft.
PlaceIet on the leg press.appro\unately
snorxder-wtdth
apart.
Point toes slightly outward.
The pressureshould be on the ba]l and
heel of the foot.

The hip angle is apprcximately 4So.

The hips are flat against the bench.
Placehandsto rhe sjdesfor 5rability(Figure
Presswith force toward the top.
Point th knesout in push (Figure9.5b).
The head stays down and is rela\ed.

Extend the l8s fully, but do not lock the

knees (Fi8ur 9.5c).
Do not jam th weight at the top.

Lower the weight slowly backto the starl

ing position.
Do not bor.mceat the bottom.
Pause and repeat.

Figuie 9.s Leg press.

D E A Dt I F T
The dad liJt is one of the best tests of overall body
strength. It is olten associatedwith powet liftin8.
The comptitive power lifter tries to Mt as much
as possible.This can $ve you the wront impression. The dead lift should be used as atraining exercise, not as a competition. Like any other
exercise,proper technique and intensity must be
The dad LiIt is a multijoint xrciseinvolving the
knees, hips, back, and to some d8reethe shoulders. This exercistrains all the musclesof the lower body: the quadriceps,hamstdnts, 8roin, hiP
flexors,gluteusmaximus,lower backerectors,and

to a degree the trapeziusand latissimusdorsi in

the upperback. Theseare the samemusclesused
in sports that require thrustint of the hips and
movement5\uch r. blochnS.td(Uin8. rumPing,
running, and throwing.

SpottingTechnique
\purrer. dre nol generdll\u.ed in lhis e\erci.e.

BreathingTechnique
Inhale at the bottom when in the pulling stance.
Hold yourbreath durin8 theentire pull to th top.
lhen slowly exhalewhile loweing the bar to the
stating posiiion.

88 Shength Training for Foorbau

ExerciseTechnique
Stand {,ith feer flat on floor, shoulderhidth apa . toespoinrint slighrlyout,
and bdr rouching5hrns
Placehnndsoutsjdelegs, <tjqhil\ \\ider
than shoulder-wJdth
aparti
Grab the bar with one patmfacing in, one
pah tacint out/ thumbs wrappd
Assume th correct posture: Arms
rtrai8hi elbows stighrty rouchjng legs;
nea(]upj (hesiup and our; bacl sLrdisht;
shoulder5
b.ck, hipstoi{, bLowsh;ul_
ders, and thighs parallel to rhe i,loor
(Figure 9.6, a and b).
Lift the bar slowty (FiSure9.6{).
Pull by extnding legs and hips.

FiBure 9.6 Dad lift.

Keep the arms straight and th back

straighi.
Kep.the bar close to the body when
pulxng.
fuu e\ enl\ toa\ldndinS pu_tion rFigure
v.h, d anct ej,

The head faces forward.

Kep the shouldersin line *-ith the body.
Do not lean back (Figure 9.6f).
Pause.
Lo$'er the weiSht slowly
Bend at rhe hips and knees.
Keep the bar clos to the body.
Keep the arms straight.

Core Exercises 89

SpottingTechnique

TUNGE
WATKING
Most lower body exercisswork both legs simultaneously,but lunSesrequireyou to work one l8
at a time. Becauseof this, lunges stretch and
strengthn certain hiP and Sroin musclesas no
other exercisecan- It also trains the ankles slithtly
The walkinS lunge works the sam muscles as the
back squat and leg press do but Placesmore mphasis on the Sroin and top of the hamstdnS
It is advantageousto strenSth+rainone let at a
iime becausemany movementsrequirethe lets to
move one at a time. ImProvinS the individual
stren#h of the legs can help you run faster and
jump higher.

This xrcisercquires two sPolters,one on each

side of thebar. They will move along with you as
you do the walkjng luntes. Their role is to $ab
the bar or assist if you are off balance.

BreathingTechnique
Breathenormally throughout the exercise.Inhale
as you step and lower the body. Exhale as yor.l
drive up th front 1e8.

ExerciseTechnique
The bar is loaded venly wjth collars
The bar is placed high on the uppr back
acrossthe trapezius musclsand the
shoulders.
Hold the bar cornlortably with hands to the
sides.
Stand straiSht,feet shoulder-width aPart
(Figure 9.7a).
Step forward with dominant leg, hel first
(Figur 9.7, b-d).
Tale a long but comJortablesteP.
Lowff the body until forward thigh is
parallel to floor.
The back leg rernains almost straiSht.

Figure e.7 Walking lunge

Your weight is on the toes of the back foot.

The front foot is flat on th Sround.
The front knee is directly over the toes.
Keep the uppef body straight, the head
up, and the chest up and out (Figure
9.7e).
Pause. Do not bounce.
Push off with the front let up to a standinS
position (FiSure9.7t. Maintain control
The upper body stays ereci.
Repeatwith th opposite leg (FiSure9 7,
8-K).

90 St.ength Training for Football

EiWrc 9.7 Lnntinrdl

H I G HP U L L
The hith putl, the easiestof all exPlosivePullinS
exercises,is the core of all Pullint movmnts.lf
vou hav not mastered the hiSh pull, do not move
on to the por,,,erclean.
The high pul works the legs, hiPs, lower back,
upper back, and shoulders simultaneously.The
calves and anl<lesare also worked when you stand
on your toes.As you extendyour knees,the hamare worked. Becausof the
stringsand quad:ricps
hip driv, ihe musclesof the lowI back and entire hip area are strengthened.Th uPPer t'ack
muscles(latissimusdorsi, traPezius)are worked
when the weight is shrugged and pulled Ltp The
shoulders and biceps get som wolk when you
pull with your arms and bring th bar dose to your

The hith pull is more than a strength builder.

Becauseit is performed quickly and explosively,
it trains the horkint musclesto te more Powrful. It developspoh'er in the lower body, which
maks you a faster, more explosive athlte

SpottingTechnique
\potters are nol Senerallyu\ed in lhis e\er.ise

BreathingTechnique
lniale at the bottom in the pulint stance,and hold
your breath during the entire Pull to the toP Slowly exhat while lowerinS the baf to the startint Po-

Technique
Exercise
Stand with feet shoulder-width aPart.
Point toes out slithtly.
The Iet are flat on floor.
The bar touhesthe shins.
Grab bar using overhand griP, and wraP
thumbs around the bar.
Spacehands evenly, sliShtly wider than
shoulder-width apart.
Assume corect posture: arrns locked back
straight, face forward; hiPs Paralel to
knees, shoulders high and back, chest
out; and upper My over the bar (FiSure
9.8a).
Easethe bar off floor slowly by extending
the lets (Figure 9.8b).
Do not pull with the arms.
Bdng the bar up straight (not around IeSs),
keeping the bar closto th bodY.

The bar passesthe knees into the power

position (Figure 9.8c).
The back and arms refiain straitht, head
uP.
Now, pul the bar er?losivly by extendint
the legs and hips and shiuSSing with the
shoulders (Figure 9.8d).
E}<tendthe body fully up on th toes.
Pull the bar close to the body
Now, continue the upward pdl by PuUinS
with the arms (Figure 9.8e).
Keep the elbows high and out.
Pull the bar to nipple height (FiSure9.8f).
Lower the bar, under control, by bending
at the hips and knees.

F igm 9. 8 Hrg h p u l l .

POWERCLEAN
This total-body exercisetrains the lets, hips, lower
back, upper back, and shoulde$ (as does th high
pull). The calvesand anl<lesare worked when you
stand on yoltr toes, when you extendyoul knees,
the hamstrints and quaddceps are worked. Becauseof hip rctation, the musclesof the lower back
and entfe hip area (tluteus maximus and hip
muscles)arc also strengthened.The upper back
muscles (latissimusdorsi, trapezius)are worked
when the we*ht is pulled up in shrutting. The

shouldersand bicepsget somework when the bar

is puled with the arms. Thereis even someshoulder girdle developmnt whm the bar is racked and
the elbows brought forward. Like the hiSh puu,
the power cleanis done quickly and explosively.
It has been proved that pulling movmnts,such
as thosern lhe por\er clean.pruducemarimum
human powr during the execution.

SpottingTechnique
Spolter<are nol generallyused in this e\ercise

Core Exercises 93

top. Slowly eahalewhile lowering the bar to the

startint position.

BreathingTechnique
Inhale at the bottom when in the pulling stance,
and hold your breath dudng the entire pull to the

ExerciseTechnique
Stand with feet shoulder-width apart, toes
pointinS out slightly, feet flat on the
floor, and bar touching the shins.
Grab the bar with an overhand grip,
thumbs wrapped around bar.
Assume the correct posture: Back stmight.
shoulderc back, arms straiSht, head uP
facing forwardi hips parallel to the
knees; and upper body over the bar
(Fiture 9.9, a and b).
Easethe bar off the floor slowly by extending the legs.
Bring the bar up straiShi (not around legs).
(See Figure 9.10, a-d.)
Keep the bar closeto body (Figule 9-9c).
Move the knees back under the bar into
the power position (Fiture 9.9d).
Pull the bar explosively by extending the
legs and hips (Figurc 9.9e).

Figur 9.9 Power clan.

Extend the body and stand on the toes.

Shrug the shoulders to elevate the bar
(FiSrre 9.9I).
Continue upward pull by pulling with
arms (Figure 9.9, t and h).
When bar reachesthe hiShest point, move
the body under the bar.
Spread leet stghtly to the sides.
Bend at the knees.
Rack the weight across the top of the
shouldrs (FiSure9.9i).
Point elbows out and hi8h.
Stand up with the bar on ihe \houlders.
Lower the bar under control to the top oI
the thiths.
Then bend at the Lneesand hips; squat'
ting down, brint the bar to the floor.

Fig!rc 9.9 (cokti ued)

Core Exercises 95

FiAude 9.9 (continued)

F igue c . l0 M u re m e n l o f l h e b d r d l o n g the l eg:.

AuxiliaryExercises
A

need Io
-f1'll \orkour'
3e supplemntedrvith a variety of auxiliary exer:lses,'rihich canbe used to isolateandstrngthen
.o".;fi. nr"u" and can provide sPofspeciljc
.,,"n"'t', ttuinine l he .o;bindlion of <ore and
,r, rJ,\ e\en i-e.hillen'ure thaldll musclerredrre stre;8th{rained You will not ne'essarilyneed
: spotter for the auxiliary exrcrses

NECKMANUATRESISTANCE
EXERCISES
Becauseneck shngth is very important to toot
.all plavers, You will do ne& exercisesextensrvely'
. f."'r"a" ottt"t athletes, lile tennis Playrs or
A strong neck is necessaryto helP rcduce the
:tranceor"iriLrn when conlacti' made wirh the
body. tie po'er clean hrth Pull dnd
-ppcr

shrus movements work th trapezius muscle'

whi;i is impotant in strengthening the neck But
the neck alsonedsto be strengthenedin its four
moving planes Nrrt /lrx'oa moves Ihe hedd tor
s ard t8n ard the, hesl; u?'l tY!'nsionPu<he- the
head back toward the shoilderc) risht lateral flex'
io, moves the isht ar toward the dght shoulder;
andleftlatenl l\&ion movesth left ear toward th
lelt shoulder.
When no machinesaie available,a partner can
apDlvthe resistance.Itis criticalthat your Partner
know you well and under\tandhow mLr'h re'is
tancei'sneeded Partnersmust communicateand
work toSetherfor the bst fesults

BreathingTechnique
Exhale when flexinS the neck, inhale when returning to startin8 Position.

ExerciseTechnique
Lie on a bench with torso stableand had
hanging off the end
.Your partner stands near you usin8 a
h)$;l for conJort and stabilitv and adds
The rcsistanceis fladual and constant,
increasingas rePetitionsprogress,very

little resistanceis aPplidinthe first few

reps.
Take 4 or 5 secondsto executefull range
Stop momntarilywhen actionis finished
and return to starting Posll1on'

98 StrenSthTrainmg for Football

A. Lie on your back. Your partner places

resistanceon your foreheadwhil
you push up toward your chest
(F8ure 10.1, ad).
B. Lie on your stomach. Your pai]ler puts
resistanc on the back of your head
2- h '',t-Bz

z/

./e.5 a/t?u/e /a2

/JEan1'

Jz

,n-z,z

-/

C I/b an)roa/ ba:* youlparlnelputresistanceon fie righ f side of your

Fi g l E l0. t

Nec l f le\i o n w rth md n u a tre \i s ta n L e .

head while you push towatd your

right shouldr (Figure 10.3, a and
b).
D. Continue lying on yout back. You:
partner puts resistanceon ihe ..::
sideof vour headwhiie you li-:
te tzttlrzzzr /cz4slztz/d:r z/1-: =

n4 a-.1

One rcp b completing tlte exercr:seon alour sides,

figure 10.2 Neck exteruion with manual resisLance

Figute 10.3 Right lateral flexion with manual rsistance

100 Sirenqth Trainnq for Foorbal

Figue 10.4 Lft laterai flexion with manual resistance

NECKVARIABTE
RESISTANCE
MACHINEEXERCISES
All ne.k-stiengtheninSmachinesdo basicallythe
samething. Movemntsmust be done slowlv and
under contrul.Re\rslance
ma(hine.e\ercr.ethe
neck musclesjust as manual rsistancedc,es.

BreathingTechnique
Exhalewhenflexing the neck,inhale when return
ing to startin8 position.

ExerciseTechnique
Sit conrJortably,and 81abthe handles of
the-machinefor rorso stability (Figur
The head pads should be placed to anow
iree movement in a full range of motion.
Torso and shoulders do not move.

Don't make any forcing, jammin8, or

exprosrvemovements,
f\erl forte agdmn the pad in a rult rdnge
ot motion on all four sides(Front, back,
rjght side, lfr side), as in manuat resis_
tance elercises (Figure 10.5, b,i).

AuiilidY Exercises 101

Figue 10.5 RanSeof motion on the neck vdiable resistancemachine

102 Strength Tiaining for Foolball

ATTERNATE
INCTINE
DUMBBEttPRESSES
This exercise works Fimarily the deltoid muscles
in the shoulder.Th deltoids are a group of three
specific muscles: the anterior. middle, and postedor deltoids. To properly train all parts of the shoul-

der, rcsistance must be moved in different planes.

The tdceps and upper back are also trained.

BreathingTechnique
Exhale when extending the dumbbe , inhale when
lowering the dumbbell back to the shoulder.

Exercise
Technique
Sit on an incline utility bench or an incline
benchpress with an antle of 35" to 45'.
Rest back and head on the bench.
Place legs to the sides and feet flat on the
floor.
Hold a dumbbel in each hand and rest
hands close to the shouldeis.
Elbows should be out and to the sides in
line with the shoulders (Figure 10.6a).
While keepinS the left dumbbell down,
push the right dumbbell up in conplete

Fi8le r0.6 Alternate trtdine dumbbeUpresrs.

extension shaight over your face (Fiture

10.6b).
Pause.
Lower to shoulder undei control (Fiture
10.6c).
Repeat same movement with the left side
(Figurc 10.5, d and e).
Do not lilt shoulders or head off the bench.
As a variation you may push both dumbbells up and down at the same time.

Au\iliar!r' ErercEes 103

Fi,gve 10.5

(chtiflued)

DUMBBETLFLYS

BreathingTechnique

For mayjmum development oI the chest, workouts

can be supplemented with very specific chest exercises. The dumbbell flys exercise is designed to
develop the chest and improve strength.

Exhale when raising the durnlbells, inhale when

lowerinS the dumbbells.

Exercise
Technique
Li on a flat utility bench with the head
restint on the bench.
Place legs to the sides and feet flat on the
floot.
The palms of the hands are lacing each
other.
The dumbbells are extnded overhead
(Figure 10.7a).
Bending the elbow slightly, lower the
dumbb s in line with the shoulder
(FEure 10.7b).
Keep the elbows pointed down and back.
The shoulder, elbow, and dumbbell
should form a straight line in the up-anddown movment.

Lower the dumbbells aq fdr d\ flenbilty

permits (FiSure10.7c).
Paus at the bottom.
Slowly bdnt the dumbbells back to th
sta ing position.
At the top touch the dumbbells together
slithtly.
The head oi shoulders should nevet come
off the bench.
Concentrate on contncting the chest
muscles when pullint the dumbbells
upward.

Figure 10.7 Dumbbell llys.

BICEPCURTS

BreathingTechnique

Fr en thuughthe arms ma\ no, be a mdlordredin

spofi perrormance/arm workouts are imporranr
for total body srrenSrh.Mosi arhletesdr;am or
hdvingbi8 arms.biB tri.ep".Jnd big biccp\. I hr.
e\ercrse wr hlp strengrhenvolrr biceps.

Exhalewhen raising the bar, inhate when lo$,er_

ing the bal.

ExerciseTechnique
Stand with fet shoutder,1{,idthapart,
Grab th bar (straightor curt) r,ith hands
about shoulder-width apar, palms
iacmg uP.

Hold vour .rrm.,tr"i8hr tr ith ihe ba- recting in &ont, clL,sero the legs (F'gure
10 8a).
Curl the bar upward all the way ro th chin
(Figure 10.8,b and c).

Keep elbows closeto the body

Pause at the toP Position
Slowly lower the bar back to the starting
position.

Ther should b no hiP or back movement.

This exercise can also be done with
dumbbells.

Fi8ur10.8 Bicepcurls.

TRICEPEXTENSIONS
This exercisewill strengthenthe tricePsmusclein
your arms. Whm P orminS this exercise,be carful not to bounce the bar at the bottom or open
your elbows out to the side in the uPward

BreathingTechnique
Exhale when extending the arm, inhale when
retuming to the startinS Position.

ExerciseTechnique
Lie on a benchi place feet to the sides
Hold the bar with hands sliShtly less than
shoulder-width apan.
Raise th bar ovrhead at arm's len8th
straight over your face (Figure 10.9a).
Bv bendins at the elbows, slowly lower the
-bar
bacfward toward your forehead
(FiSure 10.9b).

Hold the upPet arms close to the head.

Keep elbows close toSether.
Lower the bar to 90" (Figure 10.9c).
Bring the bar back to the starting
PO51t1on.

106 Strength Training for Football

FiSue -r0.9 Tricepexrmsions

DIPS

BreathingTechnique

Ihis exercise is 81eat for training the tricePs, but

it also works the shoulders. If you do not wish to
train the shoulders, you should choose another
tricep exercise. To add resistance, weiSht can be
tied around your waist hith a sPecialbelL.

Exhale when extending the arms, inhale when

rcturning to the starting Position.

Technique
Exercise
Keepint the body straight and the arms
lock4 support your weight on the diP
bal (FiSure 10.10a).
Your grip is slightly wider than shouldrwidth apan.
For more comJort, you can bend the knees
dnd cross lhe ritht foot ovet the left.
Lower your body to the point where the
upper arm is Parallel to the floor (Figure
10.10,b and c).

Raise your body back uP to the starting

position (arms fully extended)
At the top, stop momentarily RePeat the
movement.
DurinS the uPward drive the body should
not swing or twist.

Auxiliary Exercises 107

Figure10.10 Dips.

ed, with the forearms rcsting on the quads, and

it can be done with dumbbells.

WRISTCURLS
Hand and forearm strength are especially impor'
tdnt in foolball,where hand. are usede\Lensi\ely. Many athletes, however/ neglect an important
part of arm strength wrist strength. Wrist curls
should be pe ormed at a modratespeed,under
control. This exercise can also be performed seat-

BreathingTechnique
Exhale when raisinS the weight, inhale when
lowerinS the weight.

Exercise
Technique
Kneel at the side of a flat utility bench.
Grab the bar with hands about 6 inches
apat.
The forearms aJld elbows are placed flat on
the bench for suppo and stability.
The hands and ba! hang ofl the side of the
bench (Figure 10.11a).
Lower the bar to the staning Position.

At the bottom positior! the bar can be

allowed to roll to the tip of the fingers
Ior more wrist flexion (Figure 10.11b).
Roll it bak into the hand be{ore the uPward pull.
Curl the bar up as far as possibleusing
only the wrist (Figure 10.11c).
Stop momentarily.

Figue 10.11 Wristcurls.

BENT-OVER
ROWS
Mosl alhletesdre interestedin developingthe ronr
ol the upper body dnd neglectits coLrnteiparl,the
upper bdcl. This is a very larte, 5rrong;reathdt
includeslhe trdpezius,rhomboids,and ldlicsimus
dorsi as its main muscle tloups. Upper back
strength is important in sports (such as footbal)

thal requirepulling mo\ements.foolballptayers

ollen ha\e superiorupper bact strenglhcompared
to other athletes.

BreathingTechnique
Exhale when brintinS the bar to the chest, inhale
when lowerint the bar.

Exercise
Technique
Stand with feet shoulder-width apart.
Grab the bar with palms dow0 shoulderwidth apart (Figue 10.12a).
Bend at the knees and lower the hips back
as the uppei back is bent forward to a
position almost parallel to the floot
(Figure 10.12,b and c).
Arms are straight, holdjng the bar close to
the body.

Shoulde$ are back.

Keep the head up, lookinS forward, and
the torso tight.
KeepinS the elbows close ro rhe body.
slowly pull the weighr to the abdomen
(Figure 10.12d).
Pause,
Lower the bar slowly to fhe starting position.

FiSue 10.12 Beni-ovet ro$8.

BreathingTechnique

SHRUCS
S H O U TD E R
This exercis,like the bent over rows, works the
upper back. All oI the work should be done s'ith
the trapezius muscles.

Exhale when lifting the shoulders, inhale when

lo*'ering the shoulders.

Technique
Exercise

Standere.t with feetshouldr-wjdthaPat.

Hold the bar closeto the body 'ith arms
straight, palms down, and hands about
shoulder-r{idth apart (Fiture 10.13a).
Raisethe weight by shrugging the shoulders toward the ears (FjSure 10 13b)
Lan forward slithtly.

Keep the head and bod)' stillwhile elevating the shouldersas hiSh as Possiblen
a straight up$'ard line (Figure 10.13c).
The shoulders should not rotate.
Hold the weiSht momentadly at the top.
Slowly Io r it back to the stafting Po

110 StrenBthTrdnmg for Football

FiSlre 10.13 Shoulder shrugs

BACKRAISES

The main muslesworked in the lower back are

the spinal rectors.

Only afewcore exercises-deadlift, powerclean,

high pull, and back squat-train the lower back.
Often this areais overlookedand untrained. Back
raises are meant to supplement these exrclses.

BreathingTechnique
Exhalwhen raising the upper body, inhalewhen
lowering the upper body to startinS position.

ExerciseTechnique
Lie facedown on the equipment.
The pad should be under your thighs to
permit lree movement o{ the hips and
Thefeet are securelysupportedunder the
foot holders.
The back is straight, shodldersback.chsr
out, and head in line with the torso.
The arms are crossedon the chest or behind the head (Fi8ure '10.14a).
Bend at th hips and lower your torso
until it is perpendicular to th Iloor
(Fi8ure 10.14b).

Maintain a tight, stronS uppr and lowei

back.
UrinB loh er bdcl musclei slowly rai5ethe
torso back to th starting position (Figufe
10.14,c and d).
Do no{ hypere\tend.twrst or bounceal
the bottom to gain momentum.
Perfoim this exrcjseat modrate speed,
under control.
For the more advancdathletewith good
loi{'er back strength. a h'eitht plate can
be held for added resistance.

Iigure 10.14 Backrdises.

S IT-U PC R U N C H
A11sports recl1dfeabdominal strength for stabilit]', bending, pulling, and t\^'isting.Somtimesabdominal strength is conJused wiih hiP'flexot
sirength becausethe hip flexors are tied in very
cbse in that ara.Abdominal strength is usually
inferior b hip-Ilexor strengihr therefore,for mus

culaf balanceth abdominalsneedto be strengthened indpendentl,v.To stren8thenthis area,you

need to do exercissthat bend the trunk forward
and side to side.

BreathingTechnique
lnhale on the r{'ay up, exhaleon the r'{ay down

ExerciseTechnique
Lie on your back with knees bent and feet
llat on floor close to buttocks, arms
crossedbehind the head (Figure 10.15a).
For added resistance, a weight can be held
on the chest.
Curl at the shoulderstust (Figure10.15b).
Than curl at the upper back, and then the
lower back (Figure 10.15c).
You do not need to curl all the way to the
.knees.

Pause at the top.

Keep the knees up.
I-wer the back to the floor.
The lower back touches the floor fust.
Do not jerk or twist.
Do not relaY at the bottom.
Keep the abdominalstEht and the shoul.
ders curled inward.

Figur 10.15 Sit,up cruch.

oBLtQUt TWTSTS
In addition to abdominal strength, football also requires obtque strength Ior stability, bmding, pulling, and twjsting. Obliques are the side muscles
in the body's midsection. This exercise, howevet,

is not for beginner athletes becauseit requires good

abdominal and lower back strength.

BreathingTechnique
Exhale when twisting upward, inhat when twisting downward to the startinS position.

Aur,tidy Exercises 113

ExerciseTechnique
Sit on the machine with feet under th foot
supPonsThe tolso hangs of{ the apparatus.
Put your hands togetherand extendyour
arms straight over your face (Figure
10.16a).
Twist the torso to th fght (Figure 10.16b).
Keep hips flat on the pad.

'.:.::..,::'::"
.' i

Fi8ure 10.16 Oblique hrists.

Return to the strajght position (Fi8ure

10.16c).
Twist to the left (Fi8uie 10.16d).
Twisting to both sidesandbackto the start
position is one repetitionFor addedrsisiance,the advamed athlete
may hold dumbbellsor weiSht plates,as
shown in Figure 10.15a-d.

114 StrensthTraminsfor Football

IEC EXTENSIONS
When \,r'erefer to let stentth, we almost always
think of the quad ceps muscle in the front of the
leg. lg extensions will strengthen this musclell/hile you perform this exercise, keep the trunk
straEht at all times so the quads do the work. The

hips and torso should not move or swing to help

bring the weight up.

BreathingTechnique
Exhale when raisinS the weight, inhale when
lowerinS the weight.

Exercise
Technique
Sit on the machine, hands holdinS on to
the sides for stability.
Place feet under the moving pads.
The knee joint should be slightly off the
pad.
The bottom roller should be on the lower
part of the shin closeto the feet (Figure
70.77a).
Fully extend the lets stlaight forward
(Figure 10.17,b and c).

Pause,
Gradually lower the weight to the starting
posihon.
Do not lower all the way; keep some
The upward movement should be quicker
than the lowering but still conholled.
The trunk should be kept straitht at all
times.

FiSuie 10.17 Leg exteNions.

t_Ec
cuRrs
The backpart of the let, th hamstring, is important to leg strength, just asth quaddcepsis. Le8
curls strengthenthe hamshings.Many hamstring
iniuries occur because athletes have not put

enough emphasjs on strengthening this muscle

and too much emphasis on the quadricps.

BreathingTechnique
Exhale when raising the weight, inhale when
lowering the weight.

Technique
Exercise
Lie facedown on the machine, body
straight, hands holding on to the side of
the machine for stability.
The head faces forward and the knees rest
off the pad.
The feet are under the pad with the Pad
resting on the Achilles tendon area
(Figure 10.18a).
Cui the weight up by flexin8 at the knees
(Fi8ur 10.18,b and c).

The hips must stay flat on the machinePause at the top.

Slowly bring the weiSht down to the starting position.
At the bottom, the legs do not rclax but
keep some tension,
Do not bounce the waght at the bottom.
The torso should remain still, the only
movement is at the knees,

Figure 10.16 l8 curls-

HEELRAISES
STANDING
Seldom referred to, but almost as imPortant as
quadricepsand hamstring stren#h, is ankle and
caff strength. Standing heel raises work the caff
mus.les, which extnd from the anll to the knee.
Also trained are the Achilles tendons, helPint
them to be more flexible and to move in a full rallge

of motion. This xercisealso works all the muscles

analtendons around the anle, Sivint svength and
flexibility ]n that arca.

BreathingTechnique
Exhale when risinS on the toes, inhale when lower the body to statinS position.

ExerciseTechnique
The bar should resthigh on the shoulders.
The hands hold the bar $'ith the elbows
pointing down.
The headlooksup and the body is straight.
Step up on the $'ood block.
A of your weight is supported on the toes
and balls of the feet (Figure 10.19a).
The feet should be 8 to 12 inches apart,
pointing straight forward (Figure
10.19b).

FiSue 10.19 Standing heel raises.

In lhr. po.irronp\rend\trdrthLup d. high

as possible, keeping the lgs straight
(Figure 10.19c).
ldu"e dt topi then:lon11lorrer the heets
lower than the block (FiSure 10.19,d
and e).
The exercisecan also be performed standin8 and seated$'ith a variety o{

AP PE N D IX
A

Strength-Training
PercentagesTable
Weisht(lb)

100
110
120
130
140
150
160
170
180

rft

200
270
220

2n
240
250
260
270
280
290
300
310
320
330
340
350
360
370
380
390
1100

4090

40
45
50
55
55
60
65
70
70
75
80
85
90
95
9s
100
10s
r10
110
115
120
125
130
135
135
1!lo
1!15
150
150
160
160

4so/o

45
50
55
60
65
70
75
80
80
85
90
100
100
105
110
115
120
125
125
130
135
1!m
1!15
150
155
160
160
t70
774
180
180

s0%

50
55
60
65
70
75
80
85
90
90
100
105
110
1:15
120
125
130
135
140
145
150
155
160
165
170
175
180
185
1m
200
200

559o

55
60
65
70
75
85
90
95
100
105
110
115
120
125
130
140
145
150
155
160
165
170
180
190
195
200
205
210
210
220

60%

60
65
70
80
85
90
95
100
110
115
120
125
130
140
145
150
155
160
170
175
180
185
190
200
205
210
220
224
230
230
240

55%

65
70
80
85
90
100
105
110
115
125
130
135
145
1s0
155
16s
770
775
180
190
195
200
210
215
220
230
2{
2q
250
250
2$

70q.

70
75
85
90
100
105
110
720
't25
135
144
145
155
160
774
775
180
190
195
205
210
2t5
225
2n
24D
245
250
260
265
270
280

75vo

75
85
90
1il()
105
115
720
125
145
150
155
165
775
180
190
195
2N
2to
220
225

2m
24n
250
255
26
270
280
285
290
300

80%

80
90
95
105
110
120
130
135
145
150
160
'170
175
185
190
200
21.0
215
225
230
240
a
E5
265
270
280
290
295
305
310
320

8s%

a5
95
100
110
t20
130
135
145
155
160
170
180
185
195
205
275
220
230
240
245
255
265
270
280
290
300
310
315
325
330
340

90%

90
100
110
115
125
t'5
145
155
160
t70
180
190
200
205
2'r5
225
235
245
250
2&
270
280
290
300
305
315
320
330
340
350
360

95%

95
105
115
125
135
145
150
160
t70
180
190
200
210
220
2N
2q
245
255
265
275
285
295
305
315
325
335
340
350
360
370
380

117

118 Strength-Training percenrags Table

weight(1b)
410
420
430
440
450
460
474
440
490
500
510
520
530
540
550
560
570
580
590
600

408

45%

5090

55%

609.

65%

7071

7510

80%

8s90

90%

95%

165
170
170

185
190
195
200

205
2t0
21,5

245
250
260

zoo

265
270
280
285

285
291)
300
310
320
320
330
340
3!t5
350
360
365
370
380
385
390
400
405
415
420

310
320
320
330
340
34'
350
360
370
380
390
400
410
410
420
430

330
340
34s
350
360
370
375
380
39s
400
410
415
425
430
440
450
460

350
360
5

180
185
190
190
195
200
200
210
2lo
220
220
225

225
2N
235
240
250
250
260
260
270
275
280

440
450

!!65
470
It80

370
380
390
395
410
415
425
430
440
450
460
470
480
4.n
495
505
510
520
530
540

390
400
410
A0
430
440
445
4r/J
465
475
490
495
505
510
520
530
54t)
5s0
560
570

2n
230
235
2q

210
210
220
220
225
230
2-i5
240
240
250
250
260
2&
270

2n
2?A
230
23,5
240
250
26\)
260
265
270
280
290
290
295
300

z9l
300
300
310
310
320
325
330

2.n

270
275
280
290
295
300
310
315
320
320
330

330
340
345
350
360

340
350
355
360

370
375
38,5
390

Nore:PercentageweiShtqdre rounded to nedrest5 lb

300
305
310
320

u5

380
390
400
410
415
425
430
440
450
460
465
475
480
490
500
5',10

APPENDIB
X

Core Exercise
WeightProgression
Chart
Se t 1

75
75
75
75
85
85
85
85
95
-95 95
95
95
95
95
95
13,5
13,5
135
135
135
135
135
135
135
135
135
135
135
13,5
135

Sel 2
85
85
90
90
95
95
'105
105
110
110
115
115
't25
't25
135
135
745
't45
155
155
155
155
155
155
155
155
155
155
155
155
155

Set l
95
95
105
105
110
110

125
130
130
140
14{)
150
150
160
160
770
770
180
180
185
185
185
185
185
185
185
185
195

Set 4
105
110
115
120
725
130
135
135
140
140
145
150
155
160
't65
't70
175
180
185
190
195
200

m0
205
m5
210

Set 5
115
120
125
130
1llo
145
150
155
155
160
165
170
175
180
185
190
195

mo
205
210
215
275
220
225
230

220

240
245

230

o
5

Set 6
125
130
140
145
150
155
160
170
180
185
190
195

2U)
205
210
275

2m
225
230
2S
240
245
0
255
260
265
270
275

119

120 Core Erdcjse Weight ftofFessron Chdt

Set1

13,5
13,5
13,5
13,5
135
135
135
135
135
135
135
135

13,5
1?5
135
13,5
13,5
13,5
1?,5
135
13,5
13,5
13,5
1?,5
135
135
135
135
135
135

225
225
225
225
225
225
225
225
225
225
225
225
225
225

Set 2

155
185
185
185
185
185
185
185
185
185
185
225
225
225
225
225
225
225
225
225
225
225
225
225
225
225
225
225
2
225
225
25
225
225
225
225
225
225
225
225
315
315
315
315
315
315
315
315
315
315
315
315

Set 3

195
225
225
225
225
225

u5
225
225
245
245
255
255
255
255
775
275
2:75
2:75
275
275
275
275
315
315
315
315
315
315
315
315
315
315
315
315
315
315
315
315
315
315
365
365
365
365
355
365
405
405
405
405
405
405
405
405

Set 4

2N
250
255
2&
265
270
275
280
285
290
295
300
305
310
315

3m
325
325
330
335
335
34n
345
350
355
360
365
370
375
380
380
385
385
390
390
395
400
rl05
$5
415
430
435
!140
M5
450
!155
460
465
465
465
470
475
480

Set 6

260
265
270
275
280
285
290
295
300
305
310
315

3m
325
330
335
340
345
350
355
360
365
370
375
380
385
3q)
395
400
405
410
415
415
415
420
420
!130
435
4q
445
450
455
4&
465
470
475
480
48,5

4m
495
500
505
510
515
520

2U
245
290
295
300
305
310
315
320
3E
330
335
340
345
350
355

3m
365
370
375
380
385
390
395
400
405
410
415
420
425
430
435
440
445
450
460
465
470
475
480
485
4q
495
500
505
510
520
5m
5()
545
550

Set 2

25
225
225
225
225
225
225

315
315
315

315
315

Set 3

Set 4

405
405
405
405
405
40s
405
405
405

485
485
485
490
495
495
495
500
500

St 6

525
530
540
550
555
560

555
560
565
570
58,0
585
590
600

A PPENDIC
X

Auxiliary ExerciseWeight
ProgressionChart
Set 1

5
5
5
10
15
20
25
30
30
35
lto
40
45
50
55
60
70
80
85
85
65
90
95
100
105
110
110
110
115

Set 2

5
10
10
15
20
25
30
35
40
45
50
50
55
60
65
70
75
80
85
90
95
95
100
105
110
115
't20
't25
130

Set 3

5
10
15

m
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
105
110
115
't20
't25

1m
136
140
145
150

135

723

124 Auxilary Exercise Weight Progression Chdt

Set 1

120
125
130
135
145
145
1,45
145
155
155
155
165
165
175
175
185
185
185
195
195
205
205
205
205
205
2t5
2t5
225
225

Set 2
1ll()
145
150
155
160
170
175
't75
175
185
185
190
195
200
205

2to
215
220
225
230
235
2q
245
245
245
255
255
265
265
275

Set 3

160
170
185
190
195
200
205
21u
215
220
225
230
235
240
245
250
255
260
265
270
275
280
245
290
295
300
305
310
315

D
A PP EN D IX

Chart
PersonalBestConversion
Nlrnber of ieFtitions
65

10

115
125
145
160
770
't75
185
190
200
205
275
225

zx

240
245
255
2eJ
270
275
280
2vJ
300
310
315
325
335
345
355
360
365

115
120
130
140
150
160
770
180
185
195
m0
2t0
215
220
2v)
240
250
255
265
270
275
280
285
295
305
315
325
335
345

120
125
135
145
155
165
\75
185
190
200
205
215
Z2A
230
235
2+5
255
260
270
280
285
290
295
305
310
320
335
345
355

365
370
385

375
380
395

124
130
140
150
160
170
180
190
195
205
210
220
225
235
240
250
260
26
2J5
285
290
295
m5
315
325
330
345
355
365
375
385
390
405

7E
135
145
155
165
175
185
195
200
210
275
25
230
24)
245
255

z(F
270
280
290
300
305
315
3
335
345
355
365
375
385
395
400
415

130
140
150
160
170
180
190
200
205
275
220

2n
235
245
250
260
270
280
290
300
310
320
330
3q
350
355
365
375
395
405
415
425

135
'145
155
165
175
145
195
205
210
2D
234
240
245
455
260
270
280
290
300
310
320
325
335
345

380
395
405
415
425
435

140
150
160
170
180
190
200
210
215
225
235
245
250
260
270
280
290
300
310
320
330
340
355
360
375
385
390
405
415
a5
435
445

145
155
175
185
195
205
275
220
230
240
250
260
270
280
290
300
310
320
330
340
350
355
375
385
395
405
415
425
435
445
455

150
160
170
180
190
200

zto
220
230
2&
250
260
270
280
290
300
310
3X
330
340
350
360
370
360
390
!100
410
420
434)
440
!150
460
470

125

126 Personal Best Conversion Chad

Nmber

of Epefitions

10
370
380
385
400
llo5
410
415
425
435
4q
445
455
460

390
400
410
420
4E
430
440
450
460
470
475
480
480

405
415
420
430
435
440
450
465
475
480
48,5
495
500

415
430
440
450
455
465
475
486

4m
500
510

425
435
M5
455
46
465
475
490
500
505
510
525
530

445
455
465
475
480
490
500
515
525
53{l
535
545

445
455
465
47s
445
490
500
525
535
540
550
555

455
465
475
485
41)5
500
515
525
535
545
555
565
575

465
475
485
495
505
515
5
53,5
545
555
555
575
585

440
490
500
510
520
530
540
5s0
560
570
580
590
600

Clossary

active resl-The strenSth+raining Period in which

the athlet allows the body to recuperat by
reducinglhe dmounl of strenglhlrdrningPerr^rmedor doint otherPhy5(dlaclivitie-to miintain strength.
auxiliary exercise-Exercisethat works a sPecific
muscle or gro!1p of muscles to comPlete total
body strength or to isolate a sPecificmuscle area
collar-A clamPthatsecurestheplates to the bar.
contraction The reaction of the muscle as it
works aSainst a resistance;shortening of the
length of a muscle.
cool-down Easyexercisesto bring body back to
pretraining status.
core e\erciaes l-\erci\e- lhal surl lhe main
muscle SrouPs and serve as a base for all
strength-trainingPioSrams
double py'ramid Extra sets using Progressively
lesswejght that an athlteperforms aftet working the heaviest$.eights.
estimated personal best-The aPproximate
equivalentfor one repetition max (1RM) calulaied by using the weight performed foi several
reps along with a formula
explosive movement Movement done vrgorously for a very shori duration.
flexibility-The athleti. at'ility to extend, move,
or rotate body paits in a fuli fanSe of motion.
free weight6-Barbells and dumbbels thai can b
used many ways without rstrictions.
frequency-The number of times Per week, day,
or seasonan athlete trains,
full lange of motion The greatst range of
movement a muscle ot body Pait can achieve
increased size of muscl tained
hlperhophy-The
exercise
or strength training
through

StrenSthtrainingPerformed
in-seasontnining
during the competition season to malntarn
strentth levels.
intensity-How heavily an exerciseis performed.
isolate-To zero in on a sPecificmuscle
toint stability The strength o{ a body ioint due
to strentth t(ainint.
lift-off-Hlp dven by a sPotter(Partner)to unload The amount of weiSht (resistance)an athlete is using dudng exercisxecution
lower body exercises-strenglh-frdinjnge\cr.i\e\
that work the main muscle groups of the loh'er
body.
manual resfutance Eiercisesdone l\'hile a Parf
ner applies resistance.
max The haviestweiSht an athletcan lift in a
panicular exrcise.
musale fatigue Condition of the bodv after
strenuoustralnrng.
muscular balance The maintenanceof the natu'
ral strength ratio between oPposing mrs'le
goups.
off-season training-The Pedod during which the
athlete is not in sport competition but is strengthtiaining to bring stren8th to a hithei level
overtlaining-A point at which the athlete reachs
a plateau or reduction in Pe otmance of strenSth
training.
power-The ability of a muscle to contmct forcefully and exert maximum foice.
preseason The strength-trainingperiod just before the sport seasonbegins, in which the athlete shorid be at his oPtimal shength level
prescribed workout-The workout assigned to
't27

the athlete,which includesthe exercise,wi8hr,

proglessive resistance-A system of strength
training that progressi\ly and gradualtv increa\e-lhP re.i\ldn\e{weighlrlhe athleleu,c.
toward greater strength gains.
plTamid syslem-A .rrenSlh-fainin8
progrdm n
which the athlete performs a number of sets wlrrl
increasinSweight loads and decreasingrepe
repelitionb ma-rimum (RMl- f\e md\imum
weiSht that can be used for a speificnumber of
recovery-The time necessary for muscles io
recuperateafter a woikoui.
repetitions (reps) The number of times an exercise movement is repeated.
resistance-The weight the athlet uses to perform
rest-The pedod of t aininginactivitybetweensets
or rvorlour- ro allorvfor mu\le rero\cr\.
set A troup of repetilion.uf the .dme e\e-cire
and wei8ht.
split routine A programthat works half rhebody
parts on one day and the other half on another

spotters The assistantswho stand by ro help the

athlete in the evnt of an unsuccessfulattempt,
b offr encouragment,and to maintain safety.
spotting techniques Variations of spotting depending on the e\ercise performed.
strength level How strong an athlte is, based
on ihe length of time the athlete has been
training.
strenSth-lraininB techn iq ues- the p,,,per
merhodof pert r-nin8 dn e\er,i.c tu imp,o\e
strength and to avoid injury.
testing-The period in which an athlere,sstrengrh
Progressis evaluated.
total-body routine-A strengrh-trainingroutine
that trains the total body on each workout day.
variable resistancemachines Machinesconsisf
ing of camsorleveragesthat can changeth ac,
lual re-i-lancethroughuut lhe fuJt range of
volume The total work performd durinS irainrng per workou!/ \,!'eek,or sason.
warm-up sets Exrcisesan athiete pe orms with
lighir weights before exercisinSwith heavier
i{'ei8hts.
weiSht progression-A systematic way of increasing ihe weight from one st to the next.

l"

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ManagingEdltor
TexasCoachmagazine

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strength
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program
information
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