2012 Summer S&C Manual (FINAL)

M I D L A N D U N I V E R S I T Y F O O T B A L L
2 0 1 2 S U M M E R S T R EN G T H & C O N D I T I O N I N G P R O G R A M
WARRIOR FOOTBALL | 2012 SUMMER STRENGTH PROGRAM
Table of Contents
2012 Summer Important Dates .................................................................................................................... 2
Coaches Contact Information ....................................................................................................................... 2
2012 Football Schedule……………………………………………………………………………………………………………………………3
2012 Summer Strength & Conditioning Overview........................................................................................ 4
Nutrition & Supplementation ....................................................................................................................... 5
Warm-Up..................................................................................................................................................... 14
Percentage Charts ....................................................................................................................................... 15
Neck Mobility Core & Grip (NMCG) ............................................................................................................ 18
Agility Drills ............................................................................................................................................ Insert
Ladder Drills……………………………………………………………………………………………………………………………………..Insert
Summer Calendar .................................................................................................................................. Insert
Workout Card......................................................................................................................................... Insert
1
2012 Summer Important Dates

June 4 Summer Workouts Begin
June 16 Team Workout #1
July 14 Team Workout #2
July 26, 27, 28 Senior Trip
August 1 Weight Room Testing
August 7 Report to Fall Camp
Coaches Contact Information

Name Position Cell Email
Coach Gehring Head Coach / QB & WR 402-719-3836 gehring@midlandu.edu
Coach Inama Defensive Coord / DB 402-719-7517 inama@midlandu.edu
Coach Drury Special Teams Coord / ILB 402-719-2620 drury@midlandu.edu
Coach Daniel Offensive Line 402-719-3160 daniel@midlandu.edu
Coach Glause Defensive Line 308-750-1390 glause@midlandu.edu
Coach Buresh Running Backs 219-393-0055 buresh@midlandu.edu
Coach Cashmore Outside Linebackers 816-309-5244 cashmore@midlandu.edu
Charlie Miller Athletic Trainer 402-366-9338 miller@midlandu.edu
Kelli Gutzmann Athletic Trainer 402-250-4117 gutzmann@midlandu.edu
2
2012 MIDLAND UNIVERSITY WARRIOR FOOTBALL

Aug 25 OPEN
Sept 1 OPEN
Sept 8 Home Nebraska Wesleyan
Sept 15 Home Dordt
Sept 22 Away Morningside
Sept. 29 Home Doane
Oct. 6 Away Northwestern
Oct. 13 Home Hastings
Oct. 20 Away Mayville State
Oct. 27 Away Concordia
Nov. 3 Home Briar Cliff
Nov. 10 Away Dakota Wesleyan
2012 JV MIDLAND UNIVERSITY WARRIOR FOOTBALL

Sept 10 Away Nebraska Wesleyan
Sept 23 Home Morningside
Oct 1 Away Doane
Oct. 15 Away Hastings
Oct. 22 TBA Iowa Western College
Oct. 29 Home Concordia
Nov. 5 Home Briar Cliff
3
2012 Summer Strength & Conditioning Overview

1. The RUNNING is the most important part of the summer strength and conditioning manual. It is
imperative that you come in to camp in shape and ready to play in our up tempo offense and
defense.
2. The LIFTING must be done with the correct sets and reps; always work of the percentage chart for
your lifts. Always increase the weight every set. You should not fail until the last set and your last
rep.
a. For example if the set is Bench Press 3x8 and my Max is 250 I will want to find out my 8 rep
max for 250 which is 200. This is amount that I would want to lift on my last set. So my reps
and sets would look like this. (175x8, 185x8, and 200x8).
3. The summer workout is split into two different five week CYCLES.
a. The first cycle has lifting and running 4 days a week, Monday, Tuesday, Thursday, and
Friday.
b. The second cycle has lifting 4 days a week and running 2 days. The lifting will be on Monday,
Wednesday, Friday, and Saturday. The running will be Tuesday and Thursday.
c. Every day will have some sort of running or agility drills attached to it.
4. If you have any questions call or email Coach Drury @ 402-719-2620 or drury@midlandu.edu
4
Nutrition & Supplementation

Optimal nutrition is an integral part of peak athletic performance and can enhance your potential, just
as an inadequate diet can limit your potential. Proper nutritional strategies will help you recover and
adapt from each training session and allow you to progress faster. Improper nutrition will not allow you
to adapt from each session as quickly which can result in; increased chance of injury; overtraining –
resulting in decreased performance. Recovery from the workouts is just as important as the workouts
and proper nutrition is an important part of the recovery process as well.
There are many fad diets and nutritional supplements that claim to work miracles but the best plan is a
properly balanced diet. (Relationship between Carbohydrates, Protein, fat and the total amount of
calories consumed)
The average American diet consists of: 30% Carbohydrates

30% Protein
40% Fat
Your diet should be composed of: 50% Carbohydrates
30% Protein
20% Fat
Most athletes have a diet that resembles the first category. Whether you are trying to gain or lose
weight, the second ratio is appropriate for either. The only thing that changes are the total amount of
calories you take in.
The food that you consume falls into one of three categories; Carbohydrates, Proteins, and Fats.
1 gram of Carbohydrates = 4 Calories
1 gram of Protein = 4 Calories
1 gram of Fat = 9 Calories
5
POWER BREAKFAST
o Scramble 4 egg whites and 2 whole eggs in a skillet

o 2 pieces Wheat toast
o 1 Tbsp Margarine spread
o 1 cup Orange Juice
o 556 Cal. / 60g. Carbs. (43%) / 44g. Pro (32%)
o 16g. Fat (25%)
o The # of egg whites and whole eggs may be manipulated dependent on Calorie and protein
needs.
o Other Possible Additions: Fresh Fruit, Skim Milk, Low Fat Yogurt.
POWER MEAL (Muscle-Building Formula)
o 1 Packet Carnation Instant Breakfast

o 2/3 cup Non Fat Dry Milk
o Mix with – 2 cups skim milk or water
o With Milk = 450 Cal. /71g. Carbs. /38g. Pro /0g. Fat
o With Water = 290 Cal. /49g. Carbs. /22g. Pro /0g. Fat
o Other Possible Additions: Banana, Peanut Butter
6
Tips for Gaining Muscle Mass

 You must eat more calories than you burn to gain weight. Do not skip meals!
 The type of food you eat will dictate the type of weight gain. If you eat fried fatty foods with lots of
sugar, the weight gain will be mostly fat. If you want to look like a cream puff, then eat cream puffs.
If you want to look like an animal, then eat lean, quality, meats and carbohydrates.
 You must eat 42 calories for every kilogram of body weight. This number is only approximate and
may need to be higher. Divide your body weight in pounds by 2.2 and multiply that by 42. Example:
220lbs./2.2=100kgx42=4200cal.
 3-2-1 Rule for Power Athletes

Eat 3x more Carbohydrates than Fat
Eat 2x more Protein than Fat
Simply put, you need to eat twice as much protein as fat and, 3 times as much carbohydrate as fat.
When in doubt, simply make sure your plate has 3 times more carbohydrate than fat and twice as
much protein than fat on it.
 Eat at least 5-7 meals per day. Six smaller meals, not huge meals. Or 3 meals with 2-3 healthy
snacks in between. This will allow you to have small amounts of Carbohydrate and protein to help
build and repair your body and recover for the next workout. Also, the weight you gain will more
likely be muscle. If you eat one or two big meals your body will be more likely to store the excess as
fat.
 The Zig Zag Rule. Increase your caloric intake Monday through Friday and return to normal eating
on the weekend. This will help insure that the weight you gain will be muscle mass and not body
fat. Also, it will give you a break from eating so much. You may gain two pounds in a week and lose
one on the weekend, but you still have a net gain of one pound in a week and it is more likely
muscle.
 Eat Carbohydrates & Proteins as soon as possible after working out to begin the recovery and
rebuilding process.
7
Tips for Fat Loss

 Do Not skip meals
 Eat Breakfast every day
 Eat 4-6 smaller meals/snacks per day (once every 4 hours)
 Keep Protein levels up, maximizing the thermogenic effect of food
 Eat high quality proteins that are low in fat. Lean meats (chicken/fish) / dairy products (skim milk/
low fat yogurt)
 Do Not drastically reduce your daily caloric intake. Reduce 500 Kcals/day
 Increase dietary fiber to help satisfy hunger
 Eat plenty of vegetables and fruits throughout the day
 Avoid processed foods and “snack foods”. They are usually high in fat, sugar and sodium.
 Do Not fry in oil or fat. Instead, bake, broil or microwave foods and use low fat and non-fat cooking
sprays.
 Avoid/Reduce the use of sauces and condiments that have a high fat content. (mayo, dressings,
tartar sauce, creamy sauces)
 Cardiovascular exercise can be added to workout schedule dependent on sport and time of year (in-
season, off-season, pre-season)
 Vigorous weight training will maintain or increase lean muscle mass. Muscle tissue burns more
calories than fat; therefore an increase in lean muscle mass will increase your metabolism,
increasing the amount of fat loss. It will insure that the weight you are losing is fat and not lean
muscle tissue.
8
CALORIES
Athletes often overlook the energy requirement of daily training. The total amount of calories required
each day would be considerably more than the average person. That does not mean you can eat
anything you want. The type of calories is still important, as discussed above (Cream Puff).
Training to maintain muscle mass

Men = 44 Calories per kilogram of body weight
Women = 38-40 Calories per kilogram of body weight
Training to increase muscle mass

Men = 46-52 Calories per kilogram of body weight
Women = May be able to increase muscle at 44 Calories per kilogram of body weight
Training to decrease body fat

Men & Women = 33-38 Calories per kilogram of body weight
These are only general recommendations and will need to be adjusted and monitored on an
individual basis, based on goals and how the body responds to the different Cal. Levels
CARBOHYDRATES
Carbohydrates are the preferred energy source of the body. You are burning up a large amount of your
carbohydrate stores every workout. It is important that they are replaced as soon as possible after the
workout to allow for a quicker recovery so you will be better able to handle the next workout. If your
Carbohydrate energy stores are depleted and not replenished you will feel fatigued and sluggish and
future workouts will suffer. That is why a low carbohydrate diet is an absolute NO NO for athletes. The
best way to avoid carbohydrate depletion and fatigue is to eat carbohydrates at each meal (4-6 times a
day) and especially immediately following each workout.
Examples of GOOD “Complex” Carbohydrate Choices

Pasta – Spaghetti – Macaroni – Noodles – Ramen
Rice
Potatoes
Breads – Wheat – whole grain - Bagels
Beans – Lentils – Peas
Pretzels – Popcorn – Crackers
Cereal (hot/cold)
Pancakes – Waffles – French Toast
Fruit
Vegetables
You cannot get enough FRUITS and VEGETABLES
Examples of BAD Carbohydrate Choices

Soft drinks, Kool-aid, Candy, Sugar, Sugary cereals
9
PROTEIN
The primary function of protein in the body is to build and repair muscle tissue. It is the building blocks
for muscle. Protein, along with carbohydrate is an important part of the recovery process. Athletes do
need more protein than the average person, but excessive protein at the cost of carbohydrates is not
safe or effective. Remember carbohydrates are the preferred energy source. The amount of protein
you need is dependent on your body weight.
When involved in strenuous training you will need about 1.6-2.0 grams per kilogram of body weight.
One kilogram equals 2.2 pounds. If we figure a 220lb. athlete’s protein requirements at 2.0 g/ kg, his
daily protein intake would be 200 grams/day.
220 lbs = 200 grams of Protein

220lbs /2.2 = 100 kg
100 kg x 2 = 200 grams
Examples of Protein Sources

Meat (lean) – Chicken – Fish – Beef
Dairy – Milk (low fat) – cheese – Yogurt
Try to get at least 10grams every time you eat.
FAT
You also must consume fat to complete a well-balanced diet. Some fat is necessary to provide essential
fatty acids and to transport certain vitamins. Stored fat helps protect internal organs and is used as an
additional energy source for long duration continuous (aerobic) exercise. However, even the leanest
athletes have enough stored fat to sustain exercise for a very long time. Excess amounts of fat (like in
the average American diet) can be detrimental, not only to your appearance and health, but also to
athletic performance.
10
Eating Out
Let’s face it, there are going to be times when you will be eating a fast food places but that doesn’t
mean that you can’t eat reasonably healthy.
Burger Places
Order a plain hamburger, broiled if possible. Order the lettuce, onions, tomato and pickles. Use
ketchup and mustard but avoid mayo, and cheese. One slice of cheese can add 100 calories and
9 grams of fat. Order an extra burger instead of the fries. Order the broiled or grilled chicken
sandwich with barbeque sauce instead of mayo. Avoid the breaded and fried chicken sandwich.
Taco Bell
Bean or chicken burritos are good choices. Chicken soft tacos are also ok.
Avoid the sour cream, guacamole and excessive cheese.
KFC
Remove the skin and throw it away (Most of the fat is in the skin). Order mashed potatoes
without butter and minimal or no gravy. Avoid the butter. Order the vegetables.
Pizza
Order hand tossed or thin crust. Avoid pan, deep dish and stuffed crust. Ask for less cheese
than they normally use. Choose ham instead of pepperoni or sausage. Add vegetables as
toppings.
11
Hydration
Everyone knows it is important to stay properly hydrated, but do you know why and how much you
should drink?
Reasons to stay hydrated

o A well hydrated body is able to regulate body heat more effectively. Decreased chance of heat
related illness.
o Even slight dehydration can impair performance.
o Dehydration makes you more susceptible to muscle pulls, tears, and strains.
o Dehydration decreases blood volume and increases thickness causing increased heart rate
(making the body work harder to perform the same work).
o Dehydration causes increased core temperature. The higher your core temperature rises, the
more blood is sent to the skin for cooling, and less is available for muscle function thus impairing
performance.
o Your body will always sacrifice muscle function for temperature regulation.
How much?
o Drink enough so that your urine is clear.
o Drink enough so that you get up once at night to urinate.
Before Exercise
o 17-20 oz. 2-3 hours before exercise
o 8-10 oz. 10-20 min. before exercise
During Exercise
o 8-10 oz. every 20 min. during exercise
After Exercise
o 20 oz. for every pound of body weight lost during exercise
12
Chocolate Milk May Improve Recovery after Exercise

Feb. 27, 2006 — Chocolate milk is an effective Post exercise drink that improves
recovery, according to the results of a small, randomized trial reported in the
February issue of the International Journal of Sport Nutrition and Exercise
Metabolism.
"Our study indicates that chocolate milk is a strong alternative to other

commercial sports drinks in helping athletes recover from strenuous, energy-
depleting exercise," coauthor Joel M. Stager, PhD, from Indiana University in
Bloomington, said in a news release. "Chocolate milk contains an optimal
carbohydrate to protein ratio, which is critical for helping refuel tired muscles
after strenuous exercise and can enable athletes to exercise at a high intensity
during subsequent workouts."
"The results of this study suggest that chocolate milk, with its high carbohydrate
and protein content, may be considered an effective alternative to commercial
FR and CR for recovery from exhausting, glycogen-depleting exercise," the
authors write.
13
Warrior Warm-Up
1. 400 Meter Jog
2. Knee Pulls x15 yards
3. High Knees x15 yards
4. Front Kicks x15 yards
5. A-Skips x15 yards
6. Quad Pulls x15 yards
7. Butt Kicks x15 yards
8. Forward Lunge x15 yards
9. High Knee Karaoke x30 yards
Warm-Up Required Before Working Out!
14
Percentage Charts
100% 95% .92.5% 90% .87.5% 85% .82.5% 80% .77.5% 75% .72.5% 70% .67.5% 65% .62.5% 60% .57.5% 55% .52.5% 50%
1RM 2RM 3RM 4RM 5RM 6RM 7RM 8RM 9RM 10RM 11RM 12RM 13RM 14RM 15RM 16RM 17RM 18RM 19RM 20RM
695 660 642 625 608 590 573 556 538 521 503 486 469 451 434 417 399 382 364 347
690 655 638 621 603 586 569 552 534 517 500 483 465 448 431 414 396 379 362 345
685 650 633 616 599 582 565 548 530 513 496 479 462 445 428 411 393 376 359 342
680 646 629 612 595 578 561 544 527 510 493 476 459 442 425 408 391 374 357 340
675 641 624 607 590 573 556 540 523 506 489 472 455 438 421 405 388 371 354 337
670 636 619 603 586 569 552 536 519 502 485 469 452 435 418 402 385 368 351 335
665 631 615 598 581 565 548 532 515 498 482 465 448 432 415 399 382 365 349 332
660 627 610 594 577 561 544 528 511 495 478 462 445 429 412 396 379 363 346 330
655 622 605 589 573 556 540 524 507 491 474 458 442 425 409 393 376 360 343 327
650 617 601 585 568 552 536 520 503 487 471 455 438 422 406 390 373 357 341 325
645 612 596 580 564 548 532 516 499 483 467 451 435 419 403 387 370 354 338 322
640 608 592 576 560 544 528 512 496 480 464 448 432 416 400 384 368 352 336 320
635 603 587 571 555 539 523 508 492 476 460 444 428 412 396 381 365 349 333 317
630 598 582 567 551 535 519 504 488 472 456 441 425 409 393 378 362 346 330 315
625 593 578 562 546 531 515 500 484 468 453 437 421 406 390 375 359 343 328 312
620 589 573 558 542 527 511 496 480 465 449 434 418 403 387 372 356 341 325 310
615 584 568 553 538 522 507 492 476 461 445 430 415 399 384 369 353 338 322 307
610 579 564 549 533 518 503 488 472 457 442 427 411 396 381 366 350 335 320 305
605 574 559 544 529 514 499 484 468 453 438 423 408 393 378 363 347 332 317 302
600 570 555 540 525 510 495 480 465 450 435 420 405 390 375 360 345 330 315 300
595 565 550 535 520 505 490 476 461 446 431 416 401 386 371 357 342 327 312 297
590 560 545 531 516 501 486 472 457 442 427 413 398 383 368 354 339 324 309 295
585 555 541 526 511 497 482 468 453 438 424 409 394 380 365 351 336 321 307 292
580 551 536 522 507 493 478 464 449 435 420 406 391 377 362 348 333 319 304 290
575 546 531 517 503 488 474 460 445 431 416 402 388 373 359 345 330 316 301 287
570 541 527 513 498 484 470 456 441 427 413 399 384 370 356 342 327 313 299 285
565 536 522 508 494 480 466 452 437 423 409 395 381 367 353 339 324 310 296 282
560 532 518 504 490 476 462 448 434 420 406 392 378 364 350 336 322 308 294 280
555 527 513 499 485 471 457 444 430 416 402 388 374 360 346 333 319 305 291 277
550 522 508 495 481 467 453 440 426 412 398 385 371 357 343 330 316 302 288 275
545 517 504 490 476 463 449 436 422 408 395 381 367 354 340 327 313 299 286 272
540 513 499 486 472 459 445 432 418 405 391 378 364 351 337 324 310 297 283 270
535 508 494 481 468 454 441 428 414 401 387 374 361 347 334 321 307 294 280 267
530 503 490 477 463 450 437 424 410 397 384 371 357 344 331 318 304 291 278 265
525 498 485 472 459 446 433 420 406 393 380 367 354 341 328 315 301 288 275 262
520 494 481 468 455 442 429 416 403 390 377 364 351 338 325 312 299 286 273 260
515 489 476 463 450 437 424 412 399 386 373 360 347 334 321 309 296 283 270 257
510 484 471 459 446 443 420 408 395 382 369 357 344 331 318 306 293 280 267 255
505 479 467 454 441 429 416 404 391 378 366 353 340 328 315 303 290 277 265 252
500 475 462 450 437 425 412 400 387 375 362 350 337 325 312 300 287 275 262 250
100% 95% .92.5% 90% .87.5% 85% .82.5% 80% .77.5% 75% .72.5% 70% .67.5% 65% .62.5% 60% .57.5% 55% .52.5% 50%
15
100% 95% .92.5% 90% .87.5% 85% .82.5% 80% .77.5% 75% .72.5% 70% .67.5% 65% .62.5% 60% .57.5% 55% .52.5% 50%
495 470 457 445 433 420 408 396 383 371 358 346 334 321 309 297 284 272 259 247
490 465 453 441 428 416 404 392 379 367 355 343 330 318 306 294 281 269 257 245
485 460 448 436 424 412 400 388 375 363 351 339 327 315 303 291 278 266 254 242
480 456 444 432 420 408 396 384 372 360 348 336 324 312 300 288 276 264 252 240
475 451 439 427 415 403 391 380 368 356 344 332 320 308 296 285 273 261 249 237
470 446 434 423 411 399 387 376 364 352 340 329 317 305 293 282 270 258 246 235
465 441 430 418 406 395 383 372 360 348 337 325 313 302 290 279 267 255 244 232
460 437 425 414 402 391 379 368 356 345 333 322 310 299 287 276 264 253 241 230
455 432 420 409 398 386 375 364 352 341 329 318 307 295 284 273 261 250 238 227
450 427 416 405 393 382 371 360 348 337 326 315 303 292 281 270 258 247 236 225
445 422 411 400 389 378 367 356 344 333 322 311 300 289 278 267 255 244 233 222
440 418 407 396 385 374 363 352 341 330 319 308 297 286 275 264 253 242 231 220
435 413 402 391 380 369 358 348 337 326 315 304 293 282 271 261 250 239 228 217
430 408 397 387 376 365 354 344 333 322 311 301 290 279 268 258 247 236 255 215
425 403 393 382 371 361 350 340 329 318 308 297 286 276 265 255 244 233 223 212
420 399 388 378 367 357 346 336 325 315 304 294 283 273 262 252 241 231 220 210
415 394 383 373 363 352 342 332 321 311 300 290 280 269 259 249 238 228 217 207
410 389 379 369 358 348 338 328 317 307 297 287 276 266 256 246 235 225 215 205
405 384 374 364 354 344 334 324 313 303 293 283 273 263 253 243 232 222 212 202
400 380 370 360 350 340 330 320 310 300 290 280 270 260 250 240 230 220 210 200
395 375 365 355 345 335 325 315 306 296 286 276 266 256 246 237 227 217 207 197
390 370 360 350 341 331 321 312 302 292 282 273 263 253 243 234 224 214 204 195
385 365 356 346 336 327 317 308 298 288 279 269 259 250 240 231 221 211 202 192
380 361 351 342 332 323 313 304 294 285 275 266 256 247 237 228 218 209 199 190
375 356 346 337 328 318 309 300 290 281 271 262 253 243 234 225 215 206 196 187
370 351 342 333 323 314 305 296 286 277 268 259 249 240 231 222 212 203 194 185
346 346 337 328 319 310 301 292 282 273 264 255 246 237 228 219 209 200 191 182
360 342 333 324 315 306 297 288 279 270 261 252 243 234 225 216 207 198 189 180
355 337 328 319 310 301 292 284 275 266 257 248 239 230 221 231 204 195 186 177
350 332 323 315 306 297 288 280 271 262 253 245 236 227 218 210 201 192 183 175
345 327 319 310 301 293 284 276 267 258 250 241 232 224 215 207 198 189 181 172
340 323 314 306 297 289 280 272 263 255 246 238 229 221 212 204 195 187 178 170
335 318 309 301 293 284 276 268 259 251 242 234 226 217 209 201 192 184 175 167
330 313 305 297 288 280 272 264 255 247 239 231 222 214 206 198 189 181 173 165
325 308 300 292 284 276 268 260 251 243 235 227 219 211 203 195 186 178 170 162
320 304 296 288 280 272 264 256 248 240 232 224 216 208 200 192 184 176 168 160
315 299 291 283 275 267 259 525 244 236 228 220 212 204 196 189 181 173 165 157
310 294 286 279 271 263 255 248 240 232 224 217 209 201 193 186 178 170 162 155
305 289 282 274 266 259 251 244 236 228 221 213 205 198 190 183 175 167 160 152
300 285 277 270 262 255 247 240 232 225 217 210 202 195 187 180 172 165 157 150
16
100% 95% .92.5% 90% .87.5% 85% .82.5% 80% .77.5% 75% .72.5% 70% .67.5% 65% .62.5% 60% .57.5% 55% .52.5% 50%
295 280.2 272.8 265 258 250 24 236 228 221 213 206 199 191 184 177 169 162 154 147
290 275 268 261 253 246 239 232 224 217 210 203 195 188 181 174 166 159 152 145
285 270 263 256 249 242 235 228 220 213 206 199 192 185 178 171 163 156 149 142
280 266 259 252 245 238 231 224 217 210 203 196 189 182 175 168 161 154 147 140
275 261 254 247 240 233 226 220 213 206 199 192 185 178 171 165 158 151 144 137
270 265 249 243 236 229 222 216 209 202 195 189 182 175 168 162 155 148 141 135
265 251 245 238 231 225 218 212 205 198 192 185 178 172 165 159 152 145 139 132
260 247 240 234 227 221 214 208 201 195 188 182 175 169 162 156 149 143 136 130
255 242 235 229 223 216 210 204 197 191 184 178 172 165 159 153 146 140 133 127
250 237 231 225 218 212 206 200 193 187 181 175 168 162 156 150 143 137 131 125
245 232 226 220 214 208 202 196 189 183 177 171 165 159 153 147 140 134 128 122
240 228 222 216 210 204 198 192 186 180 174 168 162 156 150 144 138 132 126 120
235 223 217 211 205 199 193 188 182 176 170 164 158 152 146 141 135 129 123 117
230 218 212 207 201 195 189 184 178 172 166 161 155 149 143 138 132 126 120 115
225 213 208 202 196 191 185 180 174 168 163 157 151 146 140 135 129 123 118 112
220 209 203 195 192 187 181 176 170 165 159 154 148 143 137 132 126 121 115 110
215 204 198 193 188 182 177 172 166 161 155 150 145 139 134 129 123 118 112 107
210 199 194 189 183 178 173 168 162 157 152 147 141 136 131 126 120 115 110 105
205 194 189 184 179 174 169 164 158 153 148 143 138 133 128 123 117 112 107 102
200 190 185 180 175 170 165 160 155 150 145 140 135 130 125 120 115 110 105 100
195 185 180 175 170 165 160 156 151 146 1410 136 131 126 121 117 112 107 102 97
190 180 175 171 166 161 156 152 147 142 137 133 128 124 118 114 109 104 99 95
185 175 171 166 161 157 152 148 143 138 134 129 124 120 115 111 106 101 97 92
180 171 166 162 157 153 148 144 139 135 130 126 121 117 112 108 103 99 94 90
175 166 161 157 153 148 144 140 135 131 126 122 118 113 109 105 100 96 91 87
170 161 157 153 148 144 140 136 131 127 123 119 114 110 106 102 97 93 89 85
165 156 152 148 144 140 136 132 127 123 119 115 111 107 103 99 94 90 86 82
160 152 148 144 140 136 132 128 124 120 116 112 108 104 100 96 92 88 84 80
155 147 143 139 135 131 127 124 120 116 112 108 104 100 96 93 89 85 81 77
150 142 138 135 131 127 123 120 116 112 108 105 101 97 93 90 86 82 78 75
145 137 134 130 126 123 119 116 112 108 105 101 97 94 90 87 83 79 76 72
140 133 129 126 122 119 115 112 108 105 101 98 94 91 87 84 80 77 73 70
135 128 124 121 118 114 111 108 104 101 97 94 91 87 84 81 77 74 70 67
130 123 120 117 113 110 107 104 100 97 94 91 87 84 81 78 74 71 68 65
125 118 115 112 19 106 103 100 96 93 90 87 84 81 78 75 71 68 65 62
120 114 111 108 105 102 99 96 93 90 87 84 81 78 75 72 69 66 63 60
115 109 106 103 100 97 94 92 89 86 83 80 77 74 71 69 66 63 60 57
110 104 101 99 96 93 90 88 85 82 79 77 74 71 68 66 63 60 57 55
105 99 97 94 91 89 86 84 81 78 76 73 70 68 65 63 60 57 55 52
100 95 92 90 87 85 82 80 77 75 72 70 67 65 62 60 57 55 52 50
17
Neck Mobility Core & Grip (NMCG)
Neck Mobility Core Grip
4 Way Towel Over Under Hurdles 100 Bicycle Crunches Farmer Walk
Bench Plate Resistance Front Fire Hydrant 100 Hanging Leg Lifts Weighted Hang
Bench Plate Resistance Back Hurdle Skips 100 Sit Ups Towel Hang
Isometric 4 Way Neck Supine Hip thrust 50 2 arm rotation Fingertip Plate Holds
*Pick one exercise from each category for NMCG
18
Diamond Drill Arrow Drill Finish
Finish
10 yards 5 yards 5 yards
10 yards
Start
Start
½ Hoop Drill Hoop Drill
Start
Start
Finish
Finish
L Drill Illinois Agility

Finish
5 yards
10 Yards
5 yards
Start
Modified Illinois Agility T-Test
Finish 5 yards 5 yards
Shuffle
Shuffle Shuffle
10 Yards
10 yards
Backpedal Sprint
Start
Zig Zag Sprint 4 Cone Drill
5 yards
5 yards
5 yards Start
5 yards Finish
5 Cone Corner Cut Drill Box Reaction Drill
5-10 yards
5 yards
Start Finish 5-10 yards

5 yards
3 Cone Drill 6 Cone Wheel Drill
Finish
Sprint
Sprint
Backpedal
Start
Z Drill 50 Yard Shuttle

Start
5-10 Yards between

Each Cone
10 Yards
Finish
M Drill Alley Drill

5 Yards Start
3 Yards
5 Yards
Finish
Start
Finish
Funnel Drill Pro Agility
Finish
5 Yards 5 Yards
Backpedal & Sprint

Start
Start
Finish
Figure 8’s Tennis Ball Shuttle

Pick-up Ball
5 Yards
Start
Sprint 10 Yards
Start
5 Yards Drop Ball
Finish
60 Yard Shuttle Y Drill

5-10 Yards
5 Yards 5 Yards 5 Yards
Start Finish
Start 5-10 Yards
Finish
S Pattern Drill 5 Cone Drill
Finish
5 Yards
10 yards
5 Yards
Start
Finish
Start
3-5 Yards
L Drill - Variation Snake Drill
Start
Finish
2-3 Yards
Start/Finish
5 Yard Figure 8 Drill Tackle Simulation Drill
5 Yards
Start
On cue (verbal, visual)
Arm Length
Offense tries to cross line O
Can try to sprint
Finish D
Can try to make move
Defense can’t touch until cross line
Both hands on hips
Offense wins by crossing w/o being touched
Defense wins by touching
Tackle Simulation Drill Tag Sprints
Vary start positions – stomach/back/sideways
Stagger
Back needs to touch front before cross cone
Vary cones
Forward/Backward/Lateral
Defense facing away from Off
2-3 yards in front
face Offense tries to get through other cones
w/o being touched
Defense has to touch hips with both
D hands, face away, and peel around
20 – 30 yards
O
Pro Agility Race Belt Chaser

Include picking up tennis balls, control deceleration
C
X
5 yards
S
F
10 yards 10 yards
5 yards
4 Cone Chasers 4 Cone Drill 1
Shuffle/Carioca
5 yards Backpedal
Sprint Sprint
5 yards
A
5 yards
5 yards
F
4 Cone Drill 3 5 Cone Line Drill 1
5 yards
Sprint Backpedal
5 yards
5 Cone Line Drill 2 W Drill – Backpedal, Sprint
5 yards
5 yards
Mirror Drill Mirror Drill
No hands
S S
F F
Mirror Drill Tennis Ball Drop
Must catch ball and run through lines
Vary positions
With hands to waist
10 – 20 yards Coach
React/Deceleration Receiver Catch Drill

1st to get ball wins
Loser – 10 pushups, etc
B B
20 yards 20 yards
B B Coach throws
Ball, Receiver
Catches
B B
R Drill T-Drill
5 yards 5 yards
10 yards
Star Drill 3 Cone Drill
Finish
Start
Start
Finish
Directions: One
offensive player and one
defensive player face Mirror Drill 6 Cone Drill
one another. The
offensive player runs
laterally, trying to juke
the defensive player, 3
while the defensive
player sprints and is
allowed to catch up.
10 yrds
4 2
10 yrds
6
5 1
10 yrds
Start
Finish
5 Yards
5 Cone Star Pattern II 5 Cone Star Pattern

3 3
2 4
4 2
1 1
Start
Finish Finish Start
4 Cone X Tennis Ball Drill Sunburst
Finish
3
Start 1
4
2
Finish Start
Sunburst – Figure 8
Finish Start
2 Foot Drill 2 Foot Lateral Drill
‐2 feet in each hole lead with the same foot ‐2 feet in each hole lead with the same foot
1 Foot Drill
1 Foot Lateral Crossover Drill
‐1 foot in each hole alternate the lead foot
‐1 foot in each hole alternate the lead foot
‐Alternate crossover in front and behind
Warrior Shuffle
2 Foot Lateral Hop Drill ‐Work through the holes alternating steps
‐2 foot hop in and out of holes outside of the holes
7
2 4 6 1
3 5 9
2 6 8
1 3 5
4 10
2 Foot Slalom
1 Foot In Lateral Drill ‐Work vertically in and out of the holes
‐Move Laterally down the holes only
stepping in the holes on the 4th step
2 4 6
1 3 5
MIDLAND UNIVERSITY WARRIOR FOOTBALL - June 2012
MONDAY TUESDAY WEDNESDAY THURSDAY 1 FRIDAY 2 SATURDAY
3 SUNDAY
7on7
4 MONDAY 5 TUESDAY 6 WEDNESDAY 7 THURSDAY 8 FRIDAY 9 SATURDAY

Lift Lift 7on7 Lift Lift
Run Run Run Run
10 SUNDAY
7on7

Run Run Run Run Team Workout #1
Kicking Camp 11am Hopkins/Kicking Camp
17 SUNDAY
Kicking Camp 7on7

Run Run Run Run
24 SUNDAY
7on7

Run Run Run Run
SUNDAY
Hopkins Hours
6-9am Running @ 7:15am
5-8pm Running @ 6:15pm
Practice Field
7:30pm 7on7
MIDLAND UNIVERSITY WARRIOR FOOTBALL - July 2012

Lift Lift Lift Lift
Run Run Run Run
4th of July
8 SUNDAY
7on7
9 10 11 12 13 14
Lift Run Lift Run Lift Team Workout #2
Run Run Run
7on7 11am Hopkins
15
7on7
16 17 18 19 20 21
Lift Run Lift Run Lift Lift
Run Run Run
7on7
22
7on7
23 24 25 26 27 28
Lift Run Lift Run Lift Lift
Run Run Run
7on7 Senior Trip Senior Trip Senior Trip
29
7on7
30 31 1 2 3 4
Lift Run
Run
Hopkins Hours
Practice Field
7:30pm 7on7
MIDLAND UNIVERSITY WARRIOR FOOTBALL - August 2012
MONDAY TUESDAY 1WEDNESDAY 2 THURSDAY 3 FRIDAY 4 SATURDAY

Lift Run Lift Lift
Run Run
7on7
Weight Room Test 5 SUNDAY
7on7
6 7 8 9 10 11
Lift
Run
Footall Camp
Report Date 12
13 14 15 16 17 18
19
20 21 22 23 24 25
26
27 28 29 30 31
Hopkins Hours
Practice Field
7:30pm 7on7
Name: Group
WARRIOR STRENGTH
MONDAY JUNE 4th WEEK 1 JUNE 11th WEEK 2 JUNE 18th WEEK 3 JUNE 25th WEEK 4 JULY 2nd WEEK 5
ST1. Hang Clean _____3x8 _____3x8 _____3x8 _____3x6 _____3x6
ST2. DB Lunges _____3x8 _____3x8 _____3x8 _____3x8 _____3x8
ST3. Pull Ups _____3x10 _____3x10 _____3x10 _____3x12 _____3x12
ST4. 1 Leg Squats _____3x10 _____3x10 _____3x10 _____3x10 _____3x10
ST5. DB 1 Leg RDL's _____3x10 _____3x10 _____3x10 _____3x8 _____3x8
ST6. Overhead Tricep Extension _____3x12 _____3x12 _____3x12 _____3x10 _____3x10
ST7. Jump Rope _____3x 45 Secs _____3x 45 Secs _____3x 45 Secs _____3x 45 Secs _____3x 45 Secs
ST8. Plate Shoulder Circuit _____3x12 _____3x12 _____3x12 _____3x12 _____3x12
ST9. Shrug _____3x12 _____3x12 _____3x12 _____3x10 _____3x10
ST10. NMCG _____4x12 _____4x12 _____4x12 _____4x12 _____4x12
Speed Ladder Pick 2 Drills x3Reps Pick 2 Drills x3Reps Pick 2 Drills x3Reps Pick 2 Drills x3Reps Pick 2 Drills x3Reps
Timed 100's 1 Minute Rest
Big-19
8 10 12 14 16
Big Skill-17
Skill-15
Stretch 10 Minutes 10 Minutes 10 Minutes 10 Minutes 10 Minutes
TUESDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5

ST1. Squat _____3x10 _____3x10 _____3x10 _____3x8 _____3x8
ST2. DB Bench _____3x10 _____3x10 _____3x10 _____3x8 _____3x8
ST3. Box Jumps _____3x10 _____3x10 _____3x10 _____3x12 _____3x12
ST4. Good Morning _____3x10 _____3x10 _____3x10 _____3x10 _____3x10
ST5. Lat Pull Close Grip _____3x12 _____3x12 _____3x12 _____3x10 _____3x10
ST6. DB Curls _____3x12 _____3x12 _____3x12 _____3x10 _____3x10
ST7. DB 45 Degree Angle Lunge _____3x12 _____3x12 _____3x12 _____3x 10 _____3x10
ST8. Plate Push Ups _____3x12 _____3x12 _____3x12 _____3x10 _____3x10
ST9. Leg Extensions _____3x12 _____3x12 _____3x12 _____3x10 _____3x10
ST10. NMCG _____4x12 _____4x12 _____4x12 _____4x12 _____4x12
Cone Drill Pick 2 Drills x4Reps Pick 2 Drills x4Reps Pick 2 Drills x4Reps Pick 2 Drills x4Reps Pick 2 Drills x4Reps
Broad Jump 3x6 3x6 3x6 3x6 3x6
Line Jumps Single Leg 4x20 4x20 4x20 4x20 4x20
Build Ups (form run) 60 yards 2 3 4 6 8
THURSDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5

ST1. Clean and Jerk _____3x8 _____3x8 _____3x8 _____3x6 _____3x6
ST2. Overhead Squat _____3x10 _____3x10 _____3x10 _____3x8 _____3x8
ST3. 1 Arm Row _____3x12 _____3x12 _____3x12 _____3x10 _____3x10
ST4. 1 Leg Step Downs _____3x10 _____3x10 _____3x10 _____3x10 _____3x10
ST5. Glute Ham _____3x10 _____3x10 _____3x10 _____3x10 _____3x10
ST6. Dips _____3x12 _____3x12 _____3x12 _____3x12 _____3x12
ST7. Dots _____3x 45 Secs _____3x 45 Secs _____3x 45 Secs _____3x 45 Secs _____3x 45 Secs
ST8. DB Shoulder Circuit _____3x12 _____3x12 _____3x12 _____3x12 _____3x12
ST9. Reverse Fly _____3x12 _____3x12 _____3x12 _____3x10 _____3x10
ST10. NMCG _____4x12 _____4x12 _____4x12 _____4x12 _____4x12
60 yard shuttle 40 Second Rest
Big-15
Big Skill-13 8 10 12 14 16
Skill-12
15back, 15 back
FRIDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5

ST1. Bench _____3x10 _____3x10 _____3x10 _____3x8 _____3x8
ST2. High Pull _____3x10 _____3x10 _____3x10 _____3x8 _____3x8
ST4. Lat Pull _____3x12 _____3x12 _____3x12 _____3x10 _____3x10
ST5. BB Military Press _____3x10 _____3x10 _____3x10 _____3x8 _____3x8
ST6. BB Curl _____3x12 _____3x12 _____3x12 _____3x10 _____3x10
ST7. Wall Sit (Sqeeze) _____3x 45 Secs _____3x 45 Secs _____3x 45 Secs _____3x 45 Secs _____3x 45 Secs
ST8. DB Fly _____3x12 _____3x12 _____3x12 _____3x10 _____3x10
ST9. Leg Extensions _____3x12 _____3x12 _____3x12 _____3x10 _____3x10
ST10. NMCG _____4x12 _____4x12 _____4x12 _____4x12 _____4x12
Cone Drills Pick 2 Drills x4Reps Pick 2 Drills x4Reps Pick 2 Drills x4Reps Pick 2 Drills x4Reps Pick 2 Drills x4Reps
Med Ball Slam (front and side) 4x15 4x15 4x15 4x15 4x15
Squat Jumps 3x6 3x6 3x6 3x6 3x6
Build Ups (form run) 60 yards 2 3 4 6 8
Name: Group
WARRIOR STRENGTH
MONDAY JULY 9TH WEEK 6 JULY 16th WEEK 7 JULY 23rd WEEK 8 JULY 30th WEEK 9 AUGUST 6th WEEK 10
ST1. Hang Clean _____3x6 _____3x6 _____3x4 _____3x4 _____3x4
ST2. Over Head Squat _____3x8 _____3x8 _____3x6 _____3x6 _____3x6
ST3. Pull Ups _____3x12 _____3x12 _____3x12 _____3x12 _____3x12
ST5. DB 1 Leg RDL's _____3x10 _____3x10 _____3x8 _____3x8 _____3x8
ST6. DB Flys _____3x10 _____3x10 _____3x10 _____3x10 _____3x10
ST7. DB Reverse Fly _____3x10 _____3x10 _____3x10 _____3x10 _____3x10
ST8. Plate Shoulder Circuit _____3x12 _____3x12 _____3x12 _____3x12 _____3x12
ST9. Overhead Tricep Extension _____3x10 _____3x10 _____3x10 _____3x10 _____3x10
ST10. Wall Sits (squeeze) _____3x 45 Secs _____3x 45 Secs _____3x 45 Secs _____3x 45 Secs _____3x 45 Secs
ST.11 NMCG _____4x12 _____4x12 _____4x12 _____4x12 _____4x12
Cone Drills Pick 3Drills x5Reps Pick 3 Drills x5Reps Pick 3 Drills x5Reps Pick 3 Drills x5Reps Pick 3 Drills x5Reps
Med Ball Partner Chest Pass 3x12 3x12 3x12 3x12 3x12
Single Leg Bounds 3x25yds 3x25yds 3x25yds 3x25yds 3x25yds
Power Skips 3x25yds 3x25yds 3x25yds 3x25yds 3x25yds
Build Ups (form run)60 yards 4 4 6 6 8
Strech 10 Minutes 10 Minutes 10 Minutes 10 Minutes 10 Minutes
Tuesday WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10

Pro Shuttle Race 3x 3x 4x 4x 4x
300 Yard Shuttle 25 y 6x
Big-74
2 3 4 5 5
Big Skill-64
Skill-62
Wednesday WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10

ST1. Bench _____3x8 _____3x8 _____3x6 _____3x6 _____3x6
ST2. Clean and Jerk _____3x6 _____3x6 _____3x4 _____3x4 _____3x4
ST4. Lat Pull Close Grip _____3x10 _____3x10 _____3x10 _____3x10 _____3x10
ST5. Peterson Step Up _____3x10 _____3x10 _____3x10 _____3x10 _____3x10
ST6. DB Incline Bench _____3x10 _____3x10 _____3x10 _____3x10 _____3x10
ST7. DB Shrugs _____3x10 _____3x10 _____3x10 _____3x10 _____3x10
ST8. DB Shoulder Circuit _____3x12 _____3x12 _____3x12 _____3x12 _____3x12
ST9. RDL _____3x10 _____3x10 _____3x10 _____3x10 _____3x10
ST10. 45 Degree Lunges _____3x10 _____3x10 _____3x10 _____3x10 _____3x10
ST11. NMCG _____4x12 _____4x12 _____4x12 _____4x12 _____4x12
Med Ball Slam (front and side) 4x15 4x15 4x15 4x15 4x15
Med Ball Front Squat Jumps 3x8 3x8 3x8 3x8 3x8
20 YD Sprints 100% Full Recovery 4 4 6 6 8
Thursday WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10

Half Gassers
Big-19
Big Skill-17 10 12 14 16 18
Skill-15
Crossfield and back
Friday WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10

ST1. Squat _____3x8 _____3x8 _____3x6 _____3x6 _____3x6
ST2. DB Bench _____3x10 _____3x10 _____3x10 _____3x10 _____3x10
ST3. Box Jumps _____3x10 _____3x10 _____3x10 _____3x10 _____3x10
ST4. Glute Ham _____3x10 _____3x10 _____3x10 _____3x10 _____3x10
ST5. Towel Pull Ups _____3x10 _____3x10 _____3x12 _____3x12 _____3x12
ST6. Dips _____3x12 _____3x12 _____3x12 _____3x12 _____3x12
ST7. BB Curls _____3x10 _____3x10 _____3x10 _____3x10 _____3x10
ST8. Reverse Fly _____3x10 _____3x10 _____3x10 _____3x10 _____3x10
ST10. NMCG _____4x12 _____4x12 _____4x12 _____4x12 _____4x12
400 Yard Jog 1 1 1 1 1
Saturday WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10

ST1. BB Military Press _____3x8 _____3x8 _____3x6 _____3x6 _____3x6
ST2. DB Step Ups _____3x8 _____3x8 _____3x8 _____3x8 _____3x8
ST3. 1 Arm Row _____3x10 _____3x10 _____3x10 _____3x10 _____3x10
ST4. DB RDL _____3x10 _____3x10 _____3x10 _____3x10 _____3x10
ST5. NMCG _____3x12 _____3x12 _____3x12 _____3x12 _____3x12

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M I D L A N D U N I V E R S I T Y F O O T B A L L

Coaches Contact Information ....................................................................................................................... 2

2012 Football Schedule……………………………………………………………………………………………………………………………3

2012 Summer Strength & Conditioning Overview........................................................................................ 4

Nutrition & Supplementation ....................................................................................................................... 5

Percentage Charts ....................................................................................................................................... 15

Neck Mobility Core & Grip (NMCG) ............................................................................................................ 18

Agility Drills ............................................................................................................................................ Insert

Summer Calendar .................................................................................................................................. Insert

Workout Card......................................................................................................................................... Insert

2012 Summer Important Dates

June 16 Team Workout #1

July 14 Team Workout #2

July 26, 27, 28 Senior Trip

August 1 Weight Room Testing

August 7 Report to Fall Camp

Coaches Contact Information

2012 MIDLAND UNIVERSITY WARRIOR FOOTBALL

Sept 8 Home Nebraska Wesleyan

Sept 15 Home Dordt

Sept 22 Away Morningside

Sept. 29 Home Doane

Oct. 6 Away Northwestern

Oct. 13 Home Hastings

Oct. 20 Away Mayville State

Oct. 27 Away Concordia

Nov. 3 Home Briar Cliff

Nov. 10 Away Dakota Wesleyan

2012 JV MIDLAND UNIVERSITY WARRIOR FOOTBALL

Sept 23 Home Morningside

Oct 1 Away Doane

Oct. 15 Away Hastings

Oct. 22 TBA Iowa Western College

Oct. 29 Home Concordia

Nov. 5 Home Briar Cliff

2012 Summer Strength & Conditioning Overview

Nutrition & Supplementation

The average American diet consists of: 30% Carbohydrates

o Scramble 4 egg whites and 2 whole eggs in a skillet

POWER MEAL (Muscle-Building Formula)

o 1 Packet Carnation Instant Breakfast

Tips for Gaining Muscle Mass

 3-2-1 Rule for Power Athletes

Tips for Fat Loss

 Eat Breakfast every day

 Eat 4-6 smaller meals/snacks per day (once every 4 hours)

 Keep Protein levels up, maximizing the thermogenic effect of food

 Increase dietary fiber to help satisfy hunger

 Eat plenty of vegetables and fruits throughout the day

Training to maintain muscle mass

Training to increase muscle mass

Training to decrease body fat

Examples of GOOD “Complex” Carbohydrate Choices

Examples of BAD Carbohydrate Choices

220 lbs = 200 grams of Protein

Examples of Protein Sources

Reasons to stay hydrated

Chocolate Milk May Improve Recovery after Exercise

"Our study indicates that chocolate milk is a strong alternative to other

2. Knee Pulls x15 yards

3. High Knees x15 yards

4. Front Kicks x15 yards

5. A-Skips x15 yards

6. Quad Pulls x15 yards

2012 Summer S&C Manual (FINAL)

2012 Summer S&C Manual (FINAL)