1. Monday
Exercise
Set
Rep
Weight
Warm-up
1
Stretching
x
cardio
1
2 miles
x
plyometrics
Cool Down
1
Stretching
x
Open Gym
1
x
x
Tuesday
Exercise
Sets
Reps
weight
push-ups
1
10
body
Bench press (neutral grip)
3
12
dips
3
12
pull-ups
3
12
lateral raises
3
12
front raises
3
12
dumbell shoulder press
3
12
dumbell Fly's
3
12
dumbell curls
3
12
Tricep Kick backs
3
12
* Finish workout w/10 more push-ups
crunches
1
75
Leg lift/throwdowns
1
50
Obliques Crunches
1
25
Flutter Kicks
1
:60 seconds
Sprint Work/Agility
Wednesday
Exercise
Set
Rep
Weight
Warm-up
1
Stretching
x
cardio
1
2 miles
x
plyometrics
Cool Down
1
Stretching
x
Open Gym
1
x
x
Thursday
Exercise
Set
Rep
weight
Leg press(single)
2
10
hamstring curls
2
10
Hip Abd.
2
10
Week 1 Aug. 20-25
Berea College Strength & Conditioning program (Preseason)
can use assist, if use body weight do as many as possible

2. Hip Add.
2
10
Lunges
2
10
Squats
3
12
Calf Raises
3
25
neutral, out, in
wall Sits
3
:20 seconds
Mt. Climbers
1
:60 seconds
Mason Twist
1
30
V-ups
1
:60 seconds
Forearm Planks
1
:60 seconds
wood choppers
1
25 (each side)
back extension
1
15
superman
2
:20 seconds
Sprint work/Agility
Friday
Exercise
Set
Rep
Weight
Warm-up
1
Stretching
x
cardio
1
2 miles
x
plyometrics
Cool Down
1
Stretching
x
Open Gym
1
x
x
Saturday
Exercise
set
rep
weight
Single leg deadlift
2
15
RDL
3
12
Jump Squats
3
10
SSDL
2
15
Thrusters
2
15
Power Cleans
3
8

3. Monday
Exercise
Set
Rep
Weight
Warm up
1
Stretching
x
Cardio
1
2 miles
x
plyometrics
Cool Down
1
Stretching
x
Open Gym
1
x
x
Tuesday
Exercise
Set
Rep
Weight
push-ups
1
10
body
Bench press (neutral grip)
3
12
dips
3
12
pull-ups
3
12
lateral raises
3
12
front raises
3
12
dumbell shoulder press
3
12
dumbell Fly's
3
12
dumbell curls
3
12
Tricep Kick backs
3
12
* Finish workout w/10 more push-ups
crunches
1
75
Leg lift/throwdowns
1
50
Obliques Crunches
1
25
Flutter Kicks
1
:60 seconds
Sprint Work/Agility
Wednesday
Exercise
Set
Rep
Weight
Warm up
1
Stretching
x
Cardio
1
2 miles
x
plyometrics
Cool Down
1
Stretching
x
Open Gym
1
x
x
Berea College Strength & Conditioning Program (Preseason)
Week 2 Aug. 27-Sept. 1

4. Thursday
Exercise
Set
Rep
weight
Leg press(single)
2
10
hamstring curls
2
10
Hip Abd.
2
10
Hip Add.
2
10
Lunges
2
10
Squats
3
12
Calf Raises
3
25
wall Sits
3
:20 seconds
Mt. Climbers
1
:60 seconds
Mason Twist
1
30
V-ups
1
:60 seconds
Forearm Planks
1
:60 seconds
wood choppers
1
25 (each side)
back extension
1
15
superman
2
:20 seconds
Sprint work/Agility
Friday
Exercise
Set
Rep
Weight
Warm up
1
Stretching
x
Cardio
1
2 miles
x
plyometrics
Cool Down
1
Stretching
x
Open Gym
1
x
x
Saturday
Exercise
set
rep
weight
Single leg deadlift
2
15
RDL
3
12
Jump Squats
3
10
SSDL
2
15
Thrusters
2
15
Power Cleans
3
8

5. Monday
Exercise
Set
Rep
Weight
Warm up
1
Stretching
x
Cardio
1
3 miles
x
plyometrics
Cool Down
1
Stretching
x
Open Gym
1
x
x
Tuesday
Exercise
Set
Rep
Weight
push-ups
1
12
body
Bench press (neutral grip)
3
12
dips
3
14
pull-ups
3
12
lateral raises
3
12
front raises
3
12
dumbell shoulder press
3
15
dumbell Fly's
3
15
dumbell curls
3
15
Tricep Kick backs
3
15
* Finish workout w/10 more push-ups
crunches
1
100
Leg lift/throwdowns
1
60
Obliques Crunches
1
30
V-ups
1
:60 seconds
Sprint Work/Agility
Wednesday
Exercise
Set
Rep
Weight
Warm up
1
Stretching
x
Cardio
1
3 miles
x
plyometrics
Cool Down
1
Stretching
x
Open Gym
1
x
x
Thursday
Exercise
Set
Rep
weight
Berea College Strength & Conditioning Program (Preseason)
Week 3 Sept. 3-8

6. Leg press(single)
2
12
hamstring curls
2
12
Hip Abd.
2
12
Hip Add.
2
12
Lunges
3
12
Squats
3
12
Calf Raises
3
30
Neutral, In, Out
wall Sits
3
:30 seconds
Mt. Climbers
1
:60 seconds
Mason Twist
1
30
V-ups
1
:60 seconds
Forearm Planks
1
:60 seconds
wood choppers
1
25 (each side)
back extension
1
20
superman
2
:30 seconds
Sprint work/Agility
Friday
Exercise
Set
Rep
Weight
Warm up
1
Stretching
x
Cardio
1
3 miles
x
plyometrics
Cool Down
1
Stretching
x
Open Gym
1
x
x
Saturday
Exercise
set
rep
weight
Single leg deadlift
3
12
RDL
3
12
Jump Squats
3
10
SSDL
2
15
Thrusters
2
15
Power Cleans
3
8

7. Monday
Exercise
Set
Rep
Weight
Warm up
1
Stretching
x
Cardio
1
3 miles
x
plyometrics
Cool Down
1
Stretching
x
Open Gym
1
x
x
Tuesday
Exercise
Set
Rep
Weight
push-ups
1
12
body
Bench press (neutral grip)
3
12
dips
3
14
pull-ups
3
12
lateral raises
3
12
front raises
3
12
dumbell shoulder press
3
15
dumbell Fly's
3
15
dumbell curls
3
15
Tricep Kick backs
3
15
* Finish workout w/10 more push- ups
crunches
1
100
Leg lift/throwdowns
1
60
Obliques Crunches
1
30
V-ups
1
:60 seconds
Sprint Work/Agility
Wednesday
Exercise
Set
Rep
Weight
Warm up
1
Stretching
x
Cardio
1
3 miles
x
plyometrics
Cool Down
1
Stretching
x
Open Gym
1
x
x
Thursday
Exercise
Set
Rep
weight
Berea College Strength & Conditioning Program (Preseason)
Week 4 Sept. 10-15

8. Leg press(single)
2
12
hamstring curls
2
12
Hip Abd.
2
12
Hip Add.
2
12
Lunges
3
12
Squats
3
12
Calf Raises
3
30
Neutral, In, Out
wall Sits
3
:30 seconds
Mt. Climbers
1
:60 seconds
Mason Twist
1
30
V-ups
1
:60 seconds
Forearm Planks
1
:60 seconds
wood choppers
1
30 (each side)
back extension
1
20
superman
2
:30 seconds
Sprint work/Agility
Friday
Exercise
Set
Rep
Weight
Warm up
1
Stretching
x
Cardio
1
3 miles
x
plyometrics
Cool Down
1
Stretching
x
Open Gym
1
x
x
Saturday
Exercise
set
rep
weight
Single leg deadlift
3
12
RDL
3
12
Jump Squats
3
10
SSDL
2
15
Thrusters
2
15
Power Cleans
3
8

9. Monday
Exercise
Set
Rep
Weight
Warm up
1
Stretching
x
Cardio
1
1 miles
4 TIME
Plyometrics
Cool Down
1
Stretching
x
Open Gym
1
x
x
Tuesday
Exercise
Set
Rep
Weight
push-ups
1
10
body
Bench press (neutral grip)
4
8
dips
3
10
pull-ups
3
10
lateral raises
3
10
front raises
3
10
dumbell shoulder press
3
10
dumbell Fly's
3
10
dumbell curls
2
20
Tricep Kick backs
2
20
* Finish workout w/10 more push- ups
crunches
2
30
Leg lift/throwdowns
2
25
Sprint Work/Agility
Wednesday
Exercise
Set
Rep
Weight
Warm up
1
Stretching
x
Cardio
1
2 miles
x
plyometrics
Cool Down
1
Stretching
x
Open Gym
1
x
x
Thursday
Exercise
Set
Rep
weight
Leg press(single)
2
10
hamstring curls
2
10
Berea College Strength & Conditioning Program (Preseason)
Week 5

10. Hip Abd.
2
10
Hip Add.
2
10
Lunges
2
10
Squats
3
12
Calf Raises
3
25
Neutral, In, Out
wall Sits
3
:20 seconds
Mt. Climbers
1
:60 seconds
Mason Twist
1
30
V-ups
1
:60 seconds
Forearm Planks
1
:60 seconds
wood choppers
1
25 (each side)
back extension
1
15
superman
2
:20 seconds
Sprint work/Agility
Friday
Exercise
Set
Rep
Weight
Warm up
1
Stretching
x
Cardio
1
2 miles
x
plyometrics
Cool Down
1
Stretching
x
Open Gym
1
x
x
Saturday
Exercise
set
rep
weight
Single leg deadlift
2
12
RDL
3
12
Jump Squats
3
10
SSDL
2
12
Thrusters
2
12
Power Cleans
3
8