NEW Ken Fowler Final Project MCAA 585 Dr. Preuss

Concordia University Irvine
MCAA 585
1-31-15
Instructor: Dr. Tim Preuss

1
Table of Contents
Introduction and Philosophy of Training........................................................................................ 4
Performance Pyramid...................................................................................................................... 6
The Base of the Pyramid............................................................................................................. 6
Character ..................................................................................................................................... 7
Conditioning................................................................................................................................ 8
Ability ......................................................................................................................................... 9
Practice........................................................................................................................................ 9
Game ........................................................................................................................................... 9
Performance .............................................................................................................................. 10
Annual Plan with Periodization .................................................................................................... 11
Weekly Schedules for Each Period ............................................................................................... 12
Off-Season Overview.................................................................................................................... 12
Off-Season Explosive Workout ................................................................................................ 13
Off-Season Strength.................................................................................................................. 15
Pre-Season Overview.................................................................................................................... 17
Pre-season Explosion................................................................................................................ 19
Pre-Season Strength.................................................................................................................. 22
In Season Overview ...................................................................................................................... 25
In Season Workout Program..................................................................................................... 26

2
Speed Development Overview...................................................................................................... 27
Agility and Plyometric Drill Overview......................................................................................... 28
Testing and Evaluating.................................................................................................................. 30
Goal Setting................................................................................................................................... 33
Active / Dynamic Warm-up and Mobility Routine ...................................................................... 34
Warm-up for Speed / Agility Training...................................................................................... 35
Warm-up for Strength Training ................................................................................................ 36
Post work Flexibility Program.................................................................................................. 37
Hydration Plan .............................................................................................................................. 38
Nutrition Plan................................................................................................................................ 39
Carbohydrates ........................................................................................................................... 40
Proteins...................................................................................................................................... 42
Fats............................................................................................................................................ 44
Meal Suggestions .......................................................................................................................... 46
Breakfast ....................................................................................................................................... 46
Quick Meals .................................................................................................................................. 46
Lunch ........................................................................................................................................ 47
Snack......................................................................................................................................... 48
Dinner........................................................................................................................................ 48
Weight Management..................................................................................................................... 50

3
Maintain Weight ....................................................................................................................... 50
Gain Weight .............................................................................................................................. 50
Lose Weight .............................................................................................................................. 51
Eating Around Competition.......................................................................................................... 51
Before Exercise......................................................................................................................... 51
After Exercise/Game................................................................................................................. 51
Pre-Event Eating ....................................................................................................................... 52
Night Before.............................................................................................................................. 52
Day of the Event ....................................................................................................................... 52
Appendix 1-1 Repetition Calculation Chart ................................................................................. 53
Appendix 2-Speed Diagrams ........................................................................................................ 56
Appendix 3-Bag Drills .................................................................................................................. 57
Appendix 4-Pro-Agility ................................................................................................................ 59
Appendix 5-Line Drills ................................................................................................................. 60
Appendix 6-Cone Drills ................................................................................................................ 62
Appendix 7-3 Cone Drill .............................................................................................................. 63
Appendix 8-Rolling Slalom .......................................................................................................... 63
Appendix 9-Player Evaluation Score Card ................................................................................... 64
Appendix 10-Grocery Store Shopping List .................................................................................. 65
References..................................................................................................................................... 66

4
Introduction and Philosophy of Training
Nebraska strength and conditioning coaches Arthur & Bailey, state, “We must
remember that technique is the medium that expresses strength. If you compare two athletes
who have equal technical skills and abilities, the stronger one is going to win” (1998 p. vii). The
training regimen at Northeast High School has long incorporated a strength and conditioning
training, but the incorporation of speed and explosiveness have become the new standard along
with strength and conditioning. “You are what you train to be. If you train to be slow, you will
be slow. If you train to be explosive, you will be explosive.” (Gambetta, 2007, p. 6) The
football coaching staff at Northeast High School firmly believes that a team working as hard as
they can in the weight room, on the track or turf, in the classroom and in the area of personal
nutrition will breed confident, successful student-athletes. Just like Heisman Trophy winning
Herschel Walker said, “If you train hard, you’ll not only be hard, you’ll be hard to beat.” (Wood,
R. 2008, para. 11)
The mission statement of the Northeast High School Football Program states, “The
Northeast High School Football Team, is focused on developing the mind, body and soul of our
players through our positive reinforcement as coaches and classroom expectations, player
performance and effort on the field, and through the support of our players’ belief in faith
whether it is religious faith or faith of team/family/friendships.” The coaching staff knows that
the dedication, accountability and intensity that they expect from their players participating in the
training program will positively impact the mission of the coaching staff; furthermore, training at
a high intense level will allow for an outlet for all of the pressures that our players experience on
a daily basis. Arnold Schwarzenegger is quoted as saying, “Training gives us an outlet for

5
suppressed energies created by stress and thus tones the spirit just as exercise conditions the
body” (McCombs, C. 2013, para 29). In addition to the mission statement, the Northeast High
School Football vision statement is as follows, “The vision of the Northeast High School
Football Team is to foster an environment where young men feel needed, respected, and loved
for their contributions to the team and they become successful and caring men whom are
productive citizens and act with integrity in our society as workers and fathers.” Training,
working hard, socializing, encouraging one another, seeing results and spotting one another are a
few of the examples of how the strength, speed and conditioning program at Northeast High
School will support our vision statement. The Northeast High School Football Program has
always been a program built on hard work and dedication that the players have learned from their
parents and the Pasadena, MD community. This manual was put together with the belief that a
well thought out training program based on hard work in the physical portion in conjunction with
a simplified, but detailed nutrition plan will lead to improved success on the football field and in
the classroom. When the players show up to workouts with the 3 P’s in mind (Present, Prepared,
Participation), the positive changes will happen in our players, on the team, in the classroom, on
the field and in their homes because a fit and confident young man is a pleasure to be around.
The philosophy of the Northeast High School coaching staff revolves around three words:
dedicating, caring and intensity. Northeast football players should dedicate themselves and their
time to becoming the strongest, fastest and healthiest player possible. By dedicating themselves
in this way, the player will prove that they care about their teammates and earn the respect and
appreciation of them as well. Intensity is just that … players are intense in how they dedicate
themselves to the training and their team, as well as intensely caring for one another because that
will be the guy they rely on in the hardest moments of training, playing and later in life. Players

6
that follow the Strength, Speed, Conditioning and Nutrition Manual will put themselves above
their competitors and also be a visual leader that the coaching staff can point to and rely on in
times of need.
Performance Pyramid
The Base of the Pyramid
The Northeast High School Football pyramid encompasses three main terms of
Dedication, Caring and Intensity, which support and have a place on each level of the pyramid.
A DEDICATED Northeast Football Player will build and own his character, work on all aspects
of preparing his body, work to and improve his ability, come prepared and participate at practice,
fulfill their role in the game and this dedication is a large part of “Playing like an Eagle.” A

7
CARING Northeast Football player will know that their character will rub off on the one’s they
love, conditioning with great effort cares for the team, increased ability cares for their self-
confidence, practicing for perfection prepares their place on the team, performing their role
supports the team and “Playing like an Eagle” is caring for the Eagles around you. Every Eagle
should have INTENSITY in everything they partake in from football to life and the term
INTENSITY for us is interchangeable with the term PASSION. Intensity is integral to every
block and step on every Eagle’s path to “Playing like an Eagle.”
The Pyramid itself is a near replica of the University of Nebraska Football Program’s
Performance pyramid, containing the six levels of Character, Conditioning, Ability, Practice,
Game and Performance. (Arthur,M. & Bailey, B. 1998, p. 2) Northeast’s pyramid does vary in
respect to the number of terms and terms contained in the pyramid, which our program feel is
crucial to “Playing like an Eagle.” Notice that the two corner stones on the base of our pyramid
focus on Respect and Faith that our program feels are what you need to possess before you can
start your journey to the top level of “Playing like an Eagle.”
Character
Character is what a program needs to be based off of, assessed and taught before anything
else because playing and preparing for football does not correlate to having character, but
character just like lifting techniques, plays and film study needs to be learned, taught and
modeled for our athletes. Respect and Faith surround the terms Accountable, Integrity,
Supportive and Empathy. A young man with Respect will be a player and teammate that will be
Accountable to the rest of his team, family and coaches, which leads to being a man of Integrity
who takes ownership of his moral values and honesty. Faith is something we support, but we
cannot force nor do we force faith on our players, but we sum it up like this, “Faith and belief

8
can be that of religion, but if you don’t believe in religion then believe in the love of your family
and friends and if that doesn’t work then always believe in and have Faith in this program
because this program will always be here and we will always be here to love and care for you.”
A man of Faith should live through his faith and understand that Empathy will allow better
communication and understanding of others and the world around them, which in turn has a
direct effect on every brick in the pyramid. Supportive is connected to Integrity and Empathy
because it is important that a young man understands his role on the team and his role as a Father
and Man in the world once he leaves us. A young man’s Character is something they need to
Own and understand that they are in control of it.
Conditioning
Conditioning is where a football player begins to affect his physical abilities through his
Nutrition, Lifting, Stretching, Running and Resting. Nutrition and Resting are purposefully
wrapped around Lifting, Stretching and Running because a Northeast Football Player should
realize that much of his training and preparation occurs away from the school, weight room and
practice field. Northeast players need to ensure that they are preparing their body with the
proper hydration and nutrition for training and performing, while also maintaining a set sleep and
wake up time after which they obtain 8 hours of sleep. Lifting, Stretching and Running should
not just be done in the presence of the coaches, but players should take the initiative to stretch,
maintenance lift and run on their own to ensure they stay in shape to live a healthier more active
life. Conditioning is what needs to be done and Eagles need to realize that hard Work is needed
in Football and in life to become successful.

9
Ability
Ability relates to a player’s Strength, Endurance, Power, Agility and Speed, which are
built off of the previous level of conditioning. Football players need to realize that these
physical abilities can be changed like many things in life-bad habits/behaviors. Knowing that
some players have more natural ability than others, players need to understand that hard work
and dedication can lead to more positive changes in ability just like life … you get out of it what
you put into it. Elite players and average players need to be aware that Ability can be changed
and every time they train, perform or study that they can make positive Changes in their ability.
Practice
The Practice level is where players will develop their Mental, Fundamental and Strategy
as it relates to the sport of Football. Mental training strategies of Imagery, Self-Talk,
Intrinsic/Extrinsic motivation, Goal-Setting, Confidence and Mental Toughness will be taught to
the athletes of Northeast Football. Continuing with off the field/on the field practice, players
need to be taught and learn strategy through attentive chalk talks, demonstrations and by
studying game film of themselves and upcoming opponents. The training of Fundamentals
through drills and a games approach will be carried out by players on the field with an emphasis
on Intensity, Effort and knowing their role in the scheme whether it be offense, defense or
special teams. Instilling the importance of Practice, players will understand that this level of the
pyramid is where they create the outcomes of their future success.
Game
There are three terms related to the Game level of the pyramid and they all relate with
one another, so Role, Skill and Effort interweave with one another and players should realize
when they are in or out of the game they should have expectations of themselves. Knowing your

10
Role on game day and in practice are not always easy for a player to deal with or accept, but
every player has a place and he needs to embrace his role as he is affecting the outcome of the
game. Every player on and off the field has a Skill to contribute to the game, from making a
block to making a tackle and to encouraging and supporting your teammates through attentive
viewing and cheering during the game. Effort form the first play to the last play on or off the
field. Players need to realize that the Game is where they bring every brick from their journey.
Performance
The apex of the pyramid is Performance where every aspect from the pyramid is
displayed. “Playing like an Eagle,” is where Northeast players display their dedication for the
program, caring for their self/one another and the intensity that goes into creating the player and
young man they have become. The Performance level is just that … publically displaying a
young man of character who has conditioned himself to change his abilities through work and
practice, which are ultimately brought out in a fun game that they have prepared themselves for.
Own It … Work It … Change It … Create It …Bring It … Display It …do what you can to
develop that “IT” factor that is “Playing like an Eagle.”

11
Annual Plan with Periodization
Month Period Phase
January Off-Season Base
February Off-Season Development
March Off-Season Base
April Off-Season Development
May Off-Season Base
June Off-Season Development
July Off-Season Peak
August Transition Contact
September In-Season Maintenance
October In-Season Maintenance
November In-Season Maintenance
December Transition Active Rest
Exercise Menu
Explosive Complementary Basic Strength Specialty
1 Hang Clean 1 Jump Squats 1 Goblet Squats 1 Glute-Ham Raise 13 Four Way Wrestling
Neck Bridges
2 Rack Clean 2 Double Leg Split Lift with Clean 2 Front Squats 2 Leg Curls 14 Seated Row with
Forearm rotation
3 Power Clean 3 Double Leg Split Lift with Snatch 3 Back Squat 3 Step Ups 15 Nose breakers
(lying triceps extension)
4 Sumo Deadlift
w/ High Row
4 Dumbbell Thrusters 4 Box Squat 4 Bench Press 16 Chainsaws
(Single Arm Dumbbell Rows)
5 Push Press 5 Medicine Ball Plyo Push-Up 5 Overhead Squat 5 Incline Bench Press 17 Bent over Rows
6 Clean Shrug 6 Plyo Push-Up with clap 6 Barbell Deadlift 6 Close Grip Bench 18 Bicycle Crunches
Medicine Ball 7 Hex Bar Deadlift 7 Arnold Press 19 Russian Twists
7 Chops (Straight, Alternate, Side) 8 Romanian Dead
Lift
8 Lat Pulldown
8 Chest Passes (Double Arm, Single
Arm, Side single arm, overhead toss)
9 Straight Leg
Deadlift
9 Bent Arm DB Pullover
9 Rotation (Forward Alternate, Same
Hip, Side Toss, Hammer Over
Shoulder Toss)
10 Single Leg Squat 10 FSB Raises (Front,
Lateral, Posterior
Deltoid)
11 Good Morning 11 Reverse Preacher
Curls
12 Landmines 12 Four Way Neck
Machine
Typically Lasts:
Strength Training Speed/Agility
Strength
Training Speed/Agility Strength Training Speed/Agility
Monday X X X X X X
Tuesday X X X X
Wednesday
Thursday X X X X
Friday X X X X
Saturday X
Sunday
22 Weeks 10 Weeks 14 Weeks
Off-Season Pre-Season In-Season

12
Weekly Schedules for Each Period
Off-Season Overview
The off-season program is based around having a four-day workout week, where
Explosive lifts will be performed on Monday and Thursday, while Strength lifts will be
performed on Tuesday and Friday. Wednesday will be a rest day to allow for a full 48 hours of
recovery, since Thursday’s workout will be similar in movement and muscles to Monday’s
workout. One Repetition Maxes (1RM) will be performed on four exercises (Power Clean, Flat
Bench Press, Back Squat and Barbell Deadlift); moreover, for the remainder of the lifts that
require a percentage, the players will use a 1RM Calculation Chart (Appendix 1) to find their
approximate One Rep Max. The explosive lifting day is aimed at performing multi-joint lifts to
increase explosion with additional complimentary and strength that focus on multiple joints in
the body where the players are offered a few options due to equipment availability and space
concerns. In addition to the various lifts, Monday and Thursday will also be the Abdominal and
Hamstring exercise day. The reasoning for sets and weights for each exercise is based on
creating power, strength, size and endurance. Periodization is addressed in four week increments
and follows a hybrid of the recipe for developing power during the Base phase for weeks one
through four, as well as, using a weight increase during the Development Phase for weeks five
through seven based off of Jim Wendler’s 5-3-1 Manual (2009, p. 27). The strength lifting day
largely revolves around Jim Wendler’s 5-3-1 Manual from the Base phase for weeks one through
four, which incorporate one warm-up set of 40% (Jim Wendler, 2009, p. 30) for time constraints
in the weight room and the Development Phase increases for weeks five through seven. For the
complimentary, strength and specialty lifts; Tuesday will be more of a Pull exercise day where
Friday will be more of a Push exercise day; furthermore, Tuesday and Friday’s workouts will

13
also address strengthening the core and neck. During week 4, the players are offered the
opportunity to incorporate elastic bands and chains into their workout since this is a lighter
workout day.
The football team will also alternate our Speed day and our Agility day as well. This Off-season
workout will allow the players’ ample time to master the techniques of the lifts, so that they are
better performed over the long off season; furthermore, the increased time in the weight room
will improve the team chemistry, cohesion and confidence.
Off-Season Explosive Workout
Note Three Things
1. If the exercise does not have sets and reps listed then you will use the set,rep and weight prescribed at the top of that
day and fill in the percentage column accordingly with the weight you used (This will make Weeks 5- 7 Math Free).
2. The weight is to be calculated from a Predicted 1 Rep Max (1RM) on all lifts, but the Power Clean that will be tested
for 1RM.
3. During Weeks 5 thru 7 You will increase exercises by 5 pounds on the first and second set and 10 pounds on the third
and fourth set. Week 5 will be based off of Week 1, Week 6 off of Week 2 and Week 7 offofWeek 3
Monday
BASE
WEEK 1 WEEK 2 WEEK 3 WEEK 4
4 x
4, 4, 3, 3
75%, 75%,
80%, 80%
4 x
4, 4, 3, 3
75%, 80%,
80%, 85%
4 x 4
80%, 80%,
85%, 85%
3 x 5
75%, 80%,
85%
Sumo Deadliftw/ High Row
Push Press
Hang Clean
Goblet Squats 3 x 4 3 x 4 3 x 5 4 x 4
Plyo Push up w/ Clap or Med Ball 3 x 4 3 x 4 3 x 5 4 x 4
Med Ball Chops (Straight,
Alternate, Side)
3 x 6
each
3 x 6
each
3 x 6
each
3 x 8
each
Glute-Ham Raise/ Good Morning 3 x 4 3 x 4 3 x 5 4 x 4
Double Leg SplitLiftw/ Snatch
3 x 3
each leg
3 x 4
each leg
3 x 5
each leg
4 x 4
each leg
Jump Squats 2 x 12 2 x 12 2 x 12
2 x
15, 12
BicycleCrunches 2 x 25 2 x 25 2 x 30 2 x 30

14
Thursday
BASE
4 x
4, 4, 3, 3
75%, 75%,
80%, 80%
4 x
4, 4, 3, 3
75%, 80%,
80%, 85%
4 x 4
80%, 80%,
85%, 85%
3 x 5
75%, 80%,
85%
Clean Shrug
Rack Clean
Power Clean
Dumbbell Thrusters 3 x 4 3 x 4 3 x 5 4 x 4
Med Ball ChestPasses(2Arm, 1
Arm,Side 1 Arm, Overhead)
3 x 4
each
3 x 4
each
3 x 5
each
4 x 4
each
Alternate, Side)
3 x 6
each
3 x 6
each
3 x 6
each
3 x 8
each
SingleLeg Squat / Step Ups
3 x 4
each
3 x 4
each
3 x 5
each
4 x 4
each
Double Leg SplitLiftw/ Clean
3 x 3
each leg
3 x 4
each leg
3 x 5
each leg
4 x 4
each leg
Leg Curls / Straight LegDeadlift 2 x 12 2 x 12 2 x 12
2 x
15, 12
Russian Twists with Med
Balls
2 x 12
each
side
2 x 12
each
side
2 x 12
each
side
2 x
15, 12
each
side
Monday
DEVELOPMENT
4 x
4, 4, 3, 3
Weight
Adjust off
of Week 1
4 x
4, 4, 3, 3
Weight
Adjust off
of Week 2
4 x 4
Weight
Adjust off
of Week 3
3 x
3, 2, 1+
40%, 50%,
100%
Push Press
Hang Clean
Alternate, Side)
3 x 8
each
3 x 8
each
3 x 10 4 x 6
4 x 4
each leg
4 x 5
each leg
4 x 5
each leg
2 x 3
each leg
Jump Squats
2 x
15, 12
3 x 12 3 x 12
3 x
15, 12,
12

15
Off-Season Strength
Note Four Things
1. If the exercise does not have sets and reps listed then you will use the set,rep and weight prescribed at the top of that
day and fill in the percentage column accordingly with the weight you used (This will make Weeks 5- 7 Math Free).
2. The weight is to be calculated from 90% of your Max. For Example, my Bench Max is 200, so 200 x .9 (90%)=180, so
all of my percentages to be worked out with will be multiplied by 180 NOT 200
3. During Weeks 5 thru 7 You will increase upper body exercises by 5 pounds for upper body exercises for each set and
increase lower body exercises by 5 pounds on the first and second set and 10 pounds on the third and fourth set. Week 5
will be based off of Week 1, Week 6 off of Week 2 and Week 7 offofWeek 3
4. During Week 4 You have the option to use Bands or Chains in conjunction with exercises since this is a light week.
REMEMBER that 1 set of chains is like adding a 25 lbs. plate, so make sure to account for this when determining weight.
DO NOT use bands for Overhead Squats
Tuesday
BASE
4 x
5, 5, 5, 5+
40%,
65%,
75%,
85%
4 x
5, 3, 3, 3+
40%,
70%,
80%,
90%
4 x
5, 5, 3,1+
40%,
75%,
85%,
95%
4 x
5, 5, 5, 5
40%,
40%,
50%,
60%
Box Squat Optional Chains / Bands
Front Squat Optional Chains / Bands
Hex Bar Deadlift/ RomanianDeadlift Optional Chains / Bands
Bench Press Optional Chains / Bands
Close-Grip Bench Optional Chains / Bands
Chainsaws / Bent-Over Rows 3 x 5 3 x 6 4 x 4 4 x 4
Reverse PreacherCurls 3 x 5 3 x 6 4 x 4 4 x 4
Lat Pulldown /Bent Arm DB Pullover 3 x 10, 8, 6 3 x 10, 8, 6 3 x 10, 10,8 3 x 10, 10, 8
Landmines
3 x 10, 8, 6
each side
3 x 10, 8, 6
each side
3 x 10,10, 8
each side
3 x 10, 10, 8 each side
4-way Neck Machine/
4 way WrestlingNeck Bridge
3 x 6 each 3 x 6 each 3 x 6 each 3 x 8 each
Thursday
DEVELOPMENT
4 x
4, 4, 3, 3
Weight
Adjust off
of Week 1
4 x
4, 4, 3, 3
Weight
Adjust off
of Week 2
4 x 4
Weight
Adjust off
of Week 3
3 x
3, 2, 1+
40%,
50%,
100%
Clean Shrug
Rack Clean
Power Clean
4 x 4 each
4 x 5
each
4 x 5
each
2 x 3 each
Alternate, Side)
3 x 8 each
3 x 8
each
3 x 10
each
4 x 6 each
SingleLeg Squat / Step Ups 4 x 4 each
4 x 5
each
4 x 5
each
2 x 3 each
4 x 4 each
leg
4 x 5
each leg
4 x 5
each leg
2 x 3 each
leg
Leg Curls / Straight LegDeadlift
2 x
15, 12
3 x 12 3 x 12
3 x
15, 12, 12
Russian Twists with Med Balls
2 x
15, 12
each side
3 x 12
each
side
3 x 12
each
side
3 x
15, 12, 12
each side

16
Friday
BASE
4 x 5,
5, 5, 5+
40%,
65%,
75%,
85%
4 x 5,
3, 3, 3+
40%,
70%,
80%,
90%
4 x 5,
5, 3, 1+
40%,
75%,
85%,
95%
4 x 5, 5, 5, 5
40%,
40%,
50%,
60%
Back Squat Optional Chains / Bands
Overhead Squat Optional Chains
Barbell Deadlift Optional Chains / Bands
Incline Press Optional Chains / Bands
FSB Raises (3 Way Deltoid
Raise)
3 x
10, 8, 6
3 x
10, 8, 6
3 x
10, 10, 8
3 x 10, 10, 8
Lat Pulldown /Bent Arm DB
Pullover
3 x
10, 8, 6
3 x
10, 8, 6
3 x
10, 10, 8
3 x 10, 10, 8
Seated Row with Forearm
Rotation
3 x 5 3 x 6 4 x 4 4 x 4
Nose breakers / Arnold Press 3 x 5 3 x 6 4 x 4 4 x 4
Med Ball Rotation (Forward
Alternate, Same Hip, Hammer Toss)
4-way Neck Machine/
Tuesday
DEVELOPMENT
4 x
5, 5, 5,
5+
Weight
Adjust off
of Week 1
4 x
5, 3, 3,
3+
Weight
Adjust off
of Week 2
4 x
5, 5, 3,
1+
Weight
Adjust off
of Week 3
3 x 5,
3, 1+
40%,
50%,
100%
Box Squat
Front Squat
Hex Bar Deadlift / Romanian Deadlift
Bench Press
Close-Grip Bench
Reverse Preacher Curls 4 x 5 4 x 5 5 x 5 5 x 5
Lat Pulldown /Bent Arm DB Pullover
3 x
12, 10, 8
3 x
12, 10, 8
3 x
12, 12, 8
3 x
12, 12, 12
Landmines
3 x
12, 10, 8
each
side
3 x
12, 10, 8
each
side
3 x
12, 12, 8
each
side
3 x
12, 12, 12
each side
4-way Neck Machine/
3 x 8
each
3 x 8
each
3 x 10
each
4 x 6 each

17
Pre-Season Overview
Nearly mirroring the off-season program, the pre-season program follows much of the
same exercises and layout, but periodization is different due to the Peak phase of the pre-season
training program and a decrease in the amount of exercises as we go later in the program to
accommodate more speed and agility training. The pre-season program is based around having a
four-day workout week, where Explosive lifts will be performed on Monday and Thursday,
while Strength lifts will be performed on Tuesday and Friday. Wednesday will be a rest day to
allow for a full 48 hours of recovery, since Thursday’s workout will be similar in movement and
muscles to Monday’s workout. One Repetition Maxes (1RM) will be performed on four
exercises (Power Clean, Flat Bench Press, Back Squat and Barbell Deadlift); moreover, for the
remainder of the lifts that require a percentage, the players will use a 1RM Calculation Chart
(Appendix 1) to find their approximate One Rep Max. The explosive lifting day is aimed at
performing multi-joint lifts to increase explosion with additional complimentary and strength
Friday
DEVELOPMENT
4 x
5, 5, 5,
5+
Weight
Adjust off
of Week 1
4 x
5, 3, 3,
3+
Weight
Adjust off
of Week 2
4 x
5, 5, 3,
1+
Weight
Adjust off
of Week 3
3 x 5,
3, 1+
40%,
50%,
100%
Back Squat
Overhead Squat
Barbell Deadlift
Incline Press
FSB Raises (3 Way Deltoid Raise)
3 x
12, 10, 8
3 x
12, 10, 8
3 x
12, 12, 8
3 x
12, 12, 12
3 x
12, 10, 8
3 x
12, 10, 8
3 x
12, 12, 8
3 x
12, 12, 12
Seated Row with Forearm Rotation 4 x 5 4 x 5 5 x 5 5 x 5
Med Ball Rotation (ForwardAlternate,
Same Hip, Hammer Toss)
3 x 8
each
3 x 8
each
3 x 10
each
4 x 6 each
4-way Neck Machine/
3 x 8
each
3 x 8
each
3 x 10
each
4 x 6 each

18
that focus on multiple joints in the body where the players are offered a few options due to
equipment availability and space concerns. In addition to the various lifts, Monday and
Thursday will also be the Abdominal and Hamstring exercise day. The reasoning for sets and
weights for each exercise is based on creating power, strength, size and endurance. Periodization
is addressed by following a hybrid of the recipe for developing power during the Base phase for
weeks one through four, as well as, using a weight increase during the Development Phase for
weeks five through seven based off of JimWendler’s 5-3-1 Manual (2009, p. 27) where there is
also a reduction in in the amount of exercises in week seven; furthermore, using a repeat of
weeks six and seven’s workout in weeks eight and nine with a reduciton in the amount of
exercises during the Peak phase in preparation for Max pre-season testing in week ten address
periodization in the Peak phase. The strength lifting day largely revolves around Jim Wendler’s
5-3-1 Manual from the Base phase for weeks one through four, which incorporate one warm-up
set of 40% (Jim Wendler, 2009, p. 30) for time constraints in the weight room and the
Development Phase increases for weeks five through seven where there is also a reduction in the
amount of exercises in week seven to accommodate increased speed and agility work. For the
complimentary, strength and specialty lifts; Tuesday will be more of a Pull exercise day where
Friday will be more of a Push exercise day; furthermore, Tuesday and Friday’s workouts will
also address strengthening the core and neck. During week 4, the players are offered the
opportunity to incorporate elastic bands and chains into their workout since this is a lighter
workout day. This workout displays the reduction in the amount of single joint exercises that
will be done due to the increase in the speed/agility work that will be done during the program to
increase speed and endurance. In addition to the workout, there will also be a reduction in the
amount of strength training overall as the team moves closer to the start of the season.

19
Pre-season Explosion
Note Three Things
1. If the exercise does not have sets and reps listed then you will use the set,rep and weight prescribed at the top of
that day and fill in the percentage column accordingly with the weight you used (This will make Weeks 5- 9 Math
Free). 2.
The weight is to be calculated from a Predicted 1 Rep Max (1RM) on all lifts, but the Power Clean that will be tested
for 1RM.
3. During Weeks 5 thru 9 You will increase exercises by 5 pounds on the first and second set and 10 pounds on the
third and fourth set. Week 5 will be based off of Week 1, Week 6 off of Week 2, Week 7 offof Week 3, Week 8 off of
Week 2, and Week 9 offof Week 3
Monday
BASE
4 x
4, 4, 3, 3
75%, 75%,
80%, 80%
4 x
4, 4, 3, 3
75%, 80%,
80%, 85%
4 x 4
80%, 80%,
85%, 85%
3 x 5
75%, 80%,
85%
Push Press
Hang Clean
Alternate, Side)
3 x 6
each
3 x 6
each
3 x 6
each
3 x 8
each
3 x 3
each leg
3 x 4
each leg
3 x 5
each leg
4 x 4
each leg
Jump Squats 2 x 12 2 x 12 2 x 12
2 x
15, 12
Thursday
BASE
4 x
4, 4, 3, 3
75%, 75%,
80%, 80%
4 x
4, 4, 3, 3
75%, 80%,
80%, 85%
4 x 4
80%, 80%,
85%, 85%
3 x 5
75%, 80%,
85%
Clean Shrug
Rack Clean
Power Clean
Med Ball ChestPasses(2Arm,
1 Arm,Side 1 Arm, Overhead)
3 x 4
each
3 x 4
each
3 x 5
each
4 x 4
each
Alternate, Side)
3 x 6
each
3 x 6
each
3 x 6
each
3 x 8
each
3 x 4
each
3 x 4
each
3 x 5
each
4 x 4
each
3 x 3
each leg
3 x 4
each leg
3 x 5
each leg
4 x 4
each leg
Leg Curls / Straight LegDeadlift 2 x 12 2 x 12 2 x 12
2 x
15, 12
Balls
2 x 12
each
side
2 x 12
each
side
2 x 12
each
side
2 x
15, 12
each
side

20
Monday
DEVELOPMENT
WEEK 5 WEEK 6 WEEK 7
4 x
4, 4, 3, 3
Weight
Adjust off
of Week 1
4 x
4, 4, 3, 3
Weight
Adjust off
of Week 2
4 x 4
Weight
Adjust off
of Week 3
Push Press
Hang Clean
Goblet Squats 4 x 4 4 x 5 4 x 5
Plyo Push up w/ Clap or Med Ball 4 x 4 4 x 5 4 x 5
Alternate, Side)
3 x 8
each
3 x 8
each
Glute-Ham Raise/ Good Morning 4 x 4 4 x 5 4 x 5
4 x 4
each leg
4 x 5
each leg
Jump Squats
2 x
15, 12
3 x 12
BicycleCrunches 2 x 35 2 x 35 3 x 30
Thursday
DEVELOPMENT
4 x
4, 4, 3, 3
Weight
Adjust off
of Week 1
4 x
4, 4, 3, 3
Weight
Adjust off
of Week 2
4 x 4
Weight
Adjust off
of Week 3
Clean Shrug
Rack Clean
Power Clean
Dumbbell Thrusters 4 x 4 4 x 5 4 x 5
4 x 4
each
4 x 5
each
4 x 5
each
Alternate, Side)
3 x 8
each
3 x 8
each
4 x 4
each
4 x 5
each
4 x 5
each
4 x 4
each leg
4 x 5
each leg
2 x
15, 12
3 x 12
Balls
2 x
15, 12
each
side
3 x 12
each
side
3 x 12
each
side

21
Monday
PEAK
4 x
4, 4, 3, 3
Weight
Adjust off
of Week 2
4 x 4
Weight
Adjust off
of Week 3
3 x
3, 2, 1+
40%, 50%,
100%
Push Press
Hang Clean
Goblet Squats 5 x 5 5 x 5 2 x 3
Plyo Push up w/ Clap or Med Ball 5 x 5 5 x 5 2 x 3
Alternate, Side)
Glute-Ham Raise/ Good Morning 5 x 5 5 x 5
Jump Squats
BicycleCrunches 3 x 30 3 x 35 3 x 35
Thursday
PEAK
3 x
3, 2, 1+
40%, 50%,
100%
3 x
3, 2, 1+
40%, 50%,
100%
Clean Shrug
Rack Clean
Power Clean
Testing
for
Grade
9th-55
10th-115
11th-135
12th-185
Dumbbell Thrusters 5 x 5 5 x 5 2 x 3
5 x 5
each
5 x 5
each
2 x 3
each
Alternate, Side)
5 x 5
each
5 x 5
each
Balls
3 x
15, 12,
12 each
side
3 x 15
each
side
3 x 15
each
side

22
Pre-Season Strength
Note Four Things
1. If the exercise does not have sets and reps listed then you will use the set,rep and weight prescribed at the top of that day
and fill in the percentage column accordingly with the weight you used (This will make Weeks 5- 7 Math Free).
2. The weight is to be calculated from 90% of your Max. For Example, my Bench Max is 200, so 200 x .9 (90%)=180, so all
of my percentages to be worked out with will be multiplied by 180 NOT 200
3. During Weeks 5 thru 9 You will increase upper body exercises by 5 pounds for upper body exercises for each set and
increase lower body exercises by 5 pounds on the first and second set and 10 pounds on the third and fourth set. Week 5 will
be based off of Week 1, Week 6 off of Week 2, Week 7 offof Week 3 and week 9 will be based off of new max the week
before.
4. During Week 4 You have the option to use Bands or Chains in conjunction with exercises since this is a light week.
REMEMBER that 1 set of chains is like adding a 25 lbs. plate, so make sure to account for this when determining weight.
DO NOT use bands for Overhead Squats
Tuesday
BASE
4 x
5, 5, 5,
5+
40%, 65%,
75%, 85%
4 x
5, 3, 3,
3+
40%, 70%,
80%, 90%
4 x
5, 5, 3,
1+
40%, 75%,
85%, 95%
4 x
5, 5, 5, 5
40%, 40%,
50%, 60%
Box Squat
Optional
Chains /
Bands
Front Squat
Optional
Chains /
Bands
Hex Bar Deadlift/ Romanian
Deadlift
Optional
Chains /
Bands
Bench Press
Optional
Chains /
Bands
Close-Grip Bench
Optional
Chains /
Bands
Reverse Preacher Curls /
Reverse Standing 2 Arm Curls
3 x 5 3 x 6 4 x 4 4 x 4
Pullover
3 x
10, 8, 6
3 x
10, 8, 6
3 x
10, 10, 8
3 x
10, 10, 8
Landmines
3 x
10, 8, 6
each
side
3 x
10, 8, 6
each
side
3 x
10, 10, 8
each
side
3 x
10, 10, 8
each side
4-way Neck Machine/
3 x 6
each
3 x 6
each
3 x 6
each
3 x 8 each

23
Friday
BASE
4 x
5, 5, 5,
5+
40%, 65%,
75%, 85%
4 x
5, 3, 3,
3+
40%, 70%,
80%, 90%
4 x
5, 5, 3,
1+
40%, 75%,
85%, 95%
4 x
5, 5, 5, 5
40%, 40%,
50%, 60%
Back Squat
Optional
Chains /
Bands
Overhead Squat
Optional
Chains
Barbell Deadlift
Optional
Chains /
Bands
Incline Press
Optional
Chains /
Bands
3 x
10, 8, 6
3 x
10, 8, 6
3 x
10, 10, 8
3 x
10, 10, 8
Pullover
3 x
10, 8, 6
3 x
10, 8, 6
3 x
10, 10, 8
3 x
10, 10, 8
Seated Row with Forearm Rotation 3 x 5 3 x 6 4 x 4 4 x 4
3 x 6
each
3 x 6
each
3 x 6
each
3 x 8 each
4-way Neck Machine/
3 x 6
each
3 x 6
each
3 x 6
each
3 x 8 each
Tuesday
DEVELOPMENT
4 x
5, 5, 5, 5+
Weight Adjust
off of Week 1
4 x
5, 3, 3, 3+
Weight Adjust
off of Week 2
4 x
5, 5, 3,1+
Weight Adjust off of
Week 3
Box Squat
Front Squat
Bench Press
Close-Grip Bench
Chainsaws / Bent-Over Rows 4 x 5 4 x 5 5 x 5
4 x5 4 x 5 5 x 5
3 x
12, 10, 8
3 x
12, 10, 8
Landmines
3 x
12, 10, 8
each side
3 x
12, 10, 8
each side
3 x
12, 12, 8
each side
4-way Neck Machine/
3 x 8 each 3 x 8 each 3 x 10 each

24
Friday
DEVELOPMENT
4 x 5, 5, 5, 5+
Weight Adjust
off of Week 1
4 x
5, 3, 3, 3+
Weight Adjust
off of Week 2
4 x 5, 5, 3,
1+
Weight Adjust off of
Week 3
Back Squat
Overhead Squat
Barbell Deadlift
Incline Press
FSB Raises (3 Way Deltoid Raise) 3 x 12, 10, 8
3 x
12, 10, 8
3 x 12, 12,
8
Lat Pulldown /Bent Arm DB Pullover 3 x 12, 10, 8
3 x
12, 10, 8
Seated Row with Forearm Rotation 4 x 5 4 x 5
Nose breakers / Arnold Press 4 x 5 4 x 5
4-way Neck Machine/
Tuesday
PEAK
3 x
5, 3, 1+
40%, 50%,
100%
4 x
5, 5, 5, 5
40%, 40%,
50%, 60%
Box Squat
Front Squat
Bench Press
Testing for
Grade
9th-115
10th-135
11th-155
12th-185
Close-Grip Bench
Chainsaws / Bent-Over Rows 5 x 5 5 x 6 2 x 3
5 x 5 5 x 6
Landmines
3 x
12, 12, 12
each side
4 x 10
each side
4 x 10
each side
4-way Neck Machine/

25
Friday
PEAK
3 x
5, 3, 1+
40%, 50%,
100%
4 x
5, 5, 5, 5
40%, 40%,
50%, 60%
Back Squat
Testing for
Grade
9th-135
10th-185
11th-225
12th-275
Overhead Squat
Barbell Deadlift
Testing for
Grade on
Hex Bar
9th-200
10th-250
11th-300
12th-350
Incline Press
3 x
12, 12, 12
4 x 10 4 x 10
Seated Row with Forearm Rotation
Nose breakers / Arnold Press
4 x 6 each 4 x 10 each
4-way Neck Machine/
In Season Overview
The in-season program will be two scheduled days a week in the weight room on
Monday and Saturday. The Monday workout will be a multi-plane lift session to maintain
strength overall and size in the deltoids to help reduce shoulder impact during the season;
whereas, the Saturday workout will be a body-weight TRX band workout to maintain strength
and stretch the body for recovery purposes. The in-season workout will also have one scheduled
day of speed training because mostly all of this work and the agility work should come in the
form of position/skill related agility work.

26
In SeasonWorkout Program
Monday Week
1
Week
2
Week
3
Week
4
Week
5
Week
6
Chainsaws 3 x 6 3 x 8 3 x 8 3 x 10 3 x 6 3 x 8
Bench Press 4 x 4 90% 4 x 5 87.50% 5 x 5 85% 6 x 3 90% 4 x 4 87.50% 4 x 5 85%
Goblet Squat 4 x 4 4 x 5 5 x 5 6 x 3 4 x 4 4 x 5
Push Press 3 x 3 3 x 4 4 x 4 4 x 5 3 x 3 3 x 4
Hang Clean 3 x 3 3 x 4 4 x 4 4 x 5 3 x 3 3 x 4
FSB Raises (3 Way Delt Raise) 3 x 6 3 x 8 3 x 8 3 x 10 3 x 6 3 x 8
Bicycle Crunches 3 x 20 3 x 25 3 x 30 3 x 30 4 x 25 4 x 25
Saturday
TRX Press 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW
TRX Row 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW
TRX Overhead Squat 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW
TRX Tricep Extension 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW
TRX Bicep Curl 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW
TRX Y Fly 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW
TRX Plank 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW
Monday Week
7
Week
8
Week
9
Week
10
Week
11
Week
12
Chainsaws 3 x 8 3 x 10 3 x 8 3 x 6 3 x 8 3 x 6
Bench Press 5 x 5 90% 6 x 3 87.50% 4 x 5 85% 4 x 4 90% 4 x 5 87.50% 4 x 4 85%
Goblet Squat 5 x 5 6 x 3 4 x 5 4 x 4 4 x 5 4 x 4
Push Press 4 x 4 4 x 5 3 x 4 3 x 3 3 x 4 3 x 3
Hang Clean 4 x 4 4 x 5 3 x 4 3 x 3 3 x 4 3 x 3
FSB Raises (3 Way Delt Raise) 3 x 8 3 x 10 3 x 8 3 x 6 3 x 8 3 x 6
Bicycle Crunches 3 x 30 3 x 30 3 x 25 3 x 25 3 x 25 3 x 25
Saturday
TRX Press 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW
TRX Row 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW
TRX Overhead Squat 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW
TRX Tricep Extension 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW
TRX Bicep Curl 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW
TRX Y Fly 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW
TRX Plank 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW 4 x 30
secs
BW
30- 45 Second Recovery between sets on TRX Bands
30- 45 Second Recovery between sets on TRX Bands

27
Speed Development Overview
The speed training program will occur on Tuesday and Friday after our weight room
lifting session because this will allow the players to not be affected technique wise from the
explosion exercises performed on Monday and Thursday. Addressing periodization in a speed
program is important for a few reasons, base and development foundations are important in the
off-season to ensure proper running form and to develop a base of conditioning while also
assisting in weight control. The peak phase will be addressed during the pre-season where the
emphasis will be put on increasing speed work before the season and lowering weight room
training. In addition to the reduction in the weight room, the increase in speed work will be
accompanied by a reduction in recovery time to prepare the body’s energy systems for the
upcoming season. Running technique will be addressed by performing the A March and A Skip,
while 40 yard starts will be addressed through starts, sprints and the Drop/Fall and Go drills.
Speed and acceleration development will be increased with the Flying 10s/20s, Hollow sprints,
Buildups and Sprint work (Appendix 2) (Arthur, M. & Bailey, B. 1998, p.174-177).
TUESDAY BASE DEVELOPMENT PEAK
A March 5 x 10 1:6 5 x 10 1:6 5 x 10 1:6
A Skip 5 x 10 1:6 5 x 10 1:6 5 x 10 1:6
High Knee to a Sprint 4 x 10 1:6 4 x 10 1:6 4 x 10 1:6
Drop and Go 4 x 10 1:8 4 x 10 1:8 4 x 10 1:8
Stance Start 4 x 10 1:10 5x10 1:10 5 x
5/10/15/10/15
1:10
Flying 10s 2 x 1:15 3 x 1:14 4 x 1:12
Hollow Sprints 2 x 1:15 3 x 1:14 4 x 1:12
Sprints from Stance 4 x 40 1:30 6 x 40 1:24 8 x 40 1:30

28
FRIDAY BASE DEVELOPMENT PEAK
A March 5 x 10 1:6 5 x 10 1:6 5 x 10 1:6
A Skip 5 x 10 1:6 5 x 10 1:6 5 x 10 1:6
High Knee to a Sprint 4 x 10 1:6 4 x 10 1:6 4 x 10 1:6
Fall and Go 4 x 10 1:8 4 x 10 1:8 4 x 10 1:8
Position Start 4 x 10 1:10 5x10 1:10 5 x
5/10/15/10/15
1:10
Flying 20s 2 x 1:15 3 x 1:14 4 x 1:12
Buildups 2 x 1:15 3 x 1:14 4 x 1:12
Sprints from Position 4 x 40 1:30 6 x 40 1:24 8 x 40 1:30
Agility and Plyometric Drill Overview
The agility and plyometric training program will occur on Monday and Thursday after
our weight room lifting session. Addressing periodization in an agility and plyometric program
is important for a few reasons, base and development foundations are important in the off-season
to ensure athletes maintain mobility and stability in their joints and to develop a base of
conditioning while also assisting in weight control. The peak phase will be addressed during the
pre-season where the emphasis will be put on increasing more sport specific agility and
plyometric training before the season and lowering weight room training. In addition to the
reduction in the weight room, the increase in sport specific agility and plyometric work will be
accompanied by a reduction in recovery time and increase in repetitions to prepare the body’s
energy systems for the upcoming season. Bag Drills (Appendix 3) (Arthur, M. & Bailey, B.
1998, p.198-205) will address agility needs, as well as plyometric needs on Monday. The Pro-
Agility (Appendix 4) (Arthur, M. & Bailey, B. 1998, p.227) and position specific drills are
performed on both Monday and Thursday because the goal is to prepare the players for their
testing in the Pro-Agility, but to maintain some sort of season readiness when it comes to the
rigors of the various positions. Thursdays workout will consist of Line Drills, (Appendix 5)
(Arthur, M. & Bailey, B. 1998, p. 229-232) Cone Drills, (Appendix 6) (Arthur, M. & Bailey, B.

29
1998, p. 218-220) the 3 Cone Drill (Appendix 7) (Jackowski, J. 2009, para. 3) and the Rolling
Slalom (Appendix 8) (Soccer Agility Drills, para. 27), which will mainly address agility needs,
but the shuffling drills will aid in plyometric training.
MONDAY BASE DEVELOPMENT PEAK
BAG- Straight Run 2x 1:10 2x 1:8 2x 1:8
BAG- Forward w/ Double chop 2x 1:10 2x 1:8 2x 1:8
BAG- Lateral Step 2x 1:10 2x 1:8 2x 1:8
BAG- Lateral Step w/ Double Chop 2x 1:10 2x 1:8 3x 1:8
BAG- Change of Direction 2x 1:10 3x 1:8 3x 1:8
BAG- Forward Back 2x 1:10 2x 1:8 2x 1:8
BAG- Combo Lateral/Forward Back 2x 1:12 3x 1:12 3x 1:12
BAG- Rotation 2x 1:12 2x 1:12 2x 1:12
BAG- Bunny Hop Rotation 2x 1:12 2x 1:12 3x 1:12
Pro Agility 2x 1:10 3x 1:10 3x 1:8
Position Specific Drill 2x 1:10 4x 1:10 6x 1:8
THURSDAY BASE DEVELOPMENT PEAK
Pro Agility 2x 1:10 3x 1:10 3x 1:8
3 Cone Drill 2x 1:10 2x 1:10 3x 1:8
Rolling Slalom 2x 1:10 2x 1:10 2x 1:8
4 Corner Shuffle 2x 1:10 2x 1:10 3x 1:8
4 Corner Comeback 2x 1:10 2x 1:10 2x 1:8
4 Corner Drop 2x 1:10 3x 1:10 3x 1:8
Line- 5/10/5 Sprint 2x 1:12 3x 1:12 3x 1:10
Line- 5/10/5 Shuffle 2x 1:12 2x 1:12 2x 1:10
Line- 5/10/5 Backpedal Forward 2x 1:12 2x 1:12 2x 1:10
Line- Backpedal Sprint 2x 1:12 2x 1:12 2x 1:10
Position Specific Drill 2x 1:10 4x 1:10 6x 1:8

30
Testing and Evaluating
The need for testing and evaluating is paramount in the Strength, Speed and Conditioning
program at Northeast High School to ensure that athletes are progressing, coaches are using
effective techniques of training and nutrition guidelines are being followed to better each
individual player. The player scorecard can be located in the appendix (Appendix 9).
Annual Test Cycle for Northeast Football
Test 1- Early January
Test 2- Mid March
Test 3- Late May
Test 4- First week in August
Test 1-Height
Equipment Needed:
 Flat Wall, Marked Wall from 4 feet to 7 feet (numbered every inch and dash on every ½
inch), Carpenter Square for placing on head to get measurement
Procedure:
1. Take shoes off.
2. Stand with heels, buttocks, back and head against wall.
3. Place carpenter square on head, so the square makes a right angle with the wall.
4. Measure and record height to the nearest inch.
Causes for Disqualification: N/A
Test 2- Weight
Equipment Needed:
 Scale
Procedure:
1. Weigh in with only T-shirt, shorts, and socks (no shoes, sweats, or equipment).
2. Weigh in prior to activity
3. Round body weight to the nearest ½ pound
Test 3- Waist Measurement
Equipment Needed:
 Flexible Tape Measure (cloth or vinyl)
Procedure:
1. Stand relaxed with arms at side.
2. Place tape around waist at level of navel.
3. Pull tape measure until taut, but not stretched or twisted.
4. Record to the nearest quarter inch.

31
Test 3- Vertical Jump
Equipment Needed:
 Vertical Challenger, Adjustment Rod, Marked Wall from 6 feet to 9 feet (numbered
every inch) to measure reach
Procedure:
Reach
1. Stand with dominant side to wall, making sure feet and hip are flush against the wall.
2. Reach as high as possible with the dominant hand, while keeping feet flat on the ground.
3. Record the highest height reached to the nearest inch.
Jump
1. The athlete goes to the Vertical Challenger and positions himself for the jump (one foot
under, one foot away).
2. The athlete brings both feet under and jumps, hitting the highest possible vane.
3. Allow three jumps and record the best. (Example Reach=7’2”, Jump=9’2”, Vertical=24”)
Causes for Disqualification:
1. Feet and hips not flush with wall when assessing reach length.
2. Taking a step or more up to the challenger before the jump.
Test 4- 20-yard shuttle (Pro Agility)
Equipment Needed:
 Stop watch, 3 cones, 10 yards on the field (marked by 5 yards-3 lines)
Procedure:
1. From a two-point stance straddle the middle line facing the middle cone.
2. Run to the right line and touch with your right hand.
3. Sprint back across middle line to the left line and touch with your left hand.
4. Sprint back across middle line and stop the time.
5. Record 3 times, circle best time.
1. Not touching correct line with the correct hand.
Test 5- 10 and 40-yard Dash
Equipment Needed:
 2 Coaches with stopwatches, 60 yards of flat running space (Turf Field)
Procedure:
1. Athlete stretches and warms up.
2. Athlete places hand on goal line.
3. Athlete starts when they are ready. Coaches start stopwatch on athlete’s movement.
4. Record three times, circle the best time.
1. Not having opposite hand and foot on the starting line
2. Rocking
3. Placing hand or foot in front of the starting line.

32
Test 6-Flat Bench Rep Test
Equipment Needed:
 Flat Bench, 45-pound Olympic Barbell, Various Plates, Clips
Procedure:
1. Put appropriate weight on bar securely for the athlete (Senior 185, Junior 155,
Sophomore 135, Freshmen 115).
2. The athlete lays down flat on bench with feet flat on the floor.
3. The athlete may break the weight himself or he can have the bar lifted over his chest by
the spotter(s).
4. The athlete touches the bar to his chest and locks out completely over his chest for one
qualifying rep.
5. The athlete performs as many reps as possible and the coach records the score.
1. Athlete’s feet come off the floor.
2. If rep doesn’t touch chest or is not locked out, that rep doesn’t qualify.
Test 7-Parallel Squat Rep Test
Equipment Needed:
 Squat Rack, 45-pound Olympic Barbell, Various Plates, Clips
Procedure:
2. The Athlete positions himself under the bar in the squat rack and the athlete may break
the weight himself or he can have the bar lifted by the spotter(s) until he is away from the
rack.
3. The athlete should keep the chest up, maintain a vertical shin as long as possible and
lower his hips until they are parallel to the ground; followed by returning straight up
without swaying or staggering for one qualifying rep.
4. The athlete performs as many reps as possible and the coach records the score.
1. Athlete bends over during the lift.
2. The athlete doesn’t reach parallel to the ground.
3. Knee flexion goes forward too far, placing the knee at risk of injury.
4. The athlete staggers in the concentric phase.
Test 8- Power Clean Rep Test
Equipment Needed:
 Power Clean Platform, 45-pound Olympic Barbell, Various Plates, Clips
Procedure:

33
2. The Athlete positions himself over the bar for the lift with his chest up and hands outside
of knees.
3. The athlete explodes up into a high row, then thrusts elbows out to finish lift.
4. The athlete returns the bar to the ground and repeats for as many reps as possible.
1. The athlete is bending over and only using back to pull the weight up.
2. The athlete is swinging the barbell out away from their frame to get it up.
3. The athlete does not finish at the top with elbows out.
4. The athlete is staggering while lifting.
Test 9- Hex Bar Deadlift Rep Test
Equipment Needed:
 Power Clean Platform, 45-pound Hex Bar, Various Plates, Clips
Procedure:
2. The athlete positions himself in the middle of the Hex Bar and squats down with arms
straight and chest up before performing lift.
3. The Athlete goes up using his legs and core to lift the bar until they are erect and then
they return the bar down controlled, followed by the next rep.
4. The athlete attempts as many reps as possible.
1. The athlete uses arms by bending and pulling.
2. The athlete lifts with only their back.
The athlete doesn’t go all the way up or he drops the bar in between reps.
Goal Setting
Goal Setting is a Psychological technique that is used to help athletes achieve personal
growth and peak performance by creating positive changes in anxiety, confidence and motivation
through the use of creating objectives that are Specific, Attainable and Measurable otherwise
known as the SAM Model. Goals influence performance by directing athlete’s attention and
action to important aspects of the task, helping the athlete mobilize his/her effort, not only
increasing immediate effort, but also helping prolong effort or increase persistence and athletes
often develop and employ new learning strategies through the process of setting goals. Goal

34
Setting for the Northeast High School Football Program will follow three types of goals that are
Outcome, Performance and Process as shown below.
Outcome Goals
– The overall result of your goal
• Improve my bench press by 30 pounds in 4 months
Performance Goals
– Assessing performance or your goal on your way towards your goal
• Every 5 weeks I should improve my bench by 10 pounds
Process Goals
– Procedure you will go through to achieve your goal
• (Monday and Wednesday core lifts will include Flat Bench and Incline Bench
respectively at the weekly workout as follows until the testing week: 4x4(last set 4+), 5x5
(last set 5+), [5,4,3,2,1+], [10,8,6+] this will be repeated in a 4 week cycle)Monday and
Wednesday supplemental lifts will include Dumbbell Incline Press, Dumbbell Bent Arm
Pullover, and Arnold Press on Mondays, while Wednesdays will include Cable
Crossovers, Dumbbell Flies, Arnold Press, Dumbbell Thrusters with the weekly workout
as follows until the testing week: 3x8, [10,8,8+], [10,10,6+], [12,10,8,6+], 3x10 this will
be cycled until the testing week.
Active / Dynamic Warm-up and Mobility Routine
The active/dynamic routine must be specific to the outcome of training and that is why
the warm-up before the lifting program differs from the warm-up before speed/agility training
and pre-game. The Dynamic and Strength Training warm-ups function as a mobility warm-up as
well due to the cross behind switches and stick work respectively.
A complete and effective warm-up should be in concert with the goal of the workout. It
should be progressive in that it builds in intensity in a crescendo like manner. It must be
active and dynamic, not passive and static. (Gambetta, V. 2007, p. 253)

35
Warm-up for Speed / Agility Training
Exercise #1
Name: High Knee and Grab
Purpose: Hamstring, Glute and Calf
Procedure:
Take Step, Raise knee and Pull up to Chest, Extend up on Toes with
other foot
Volume: 2 x 10 yards
Rest Interval: 10-yard easy jog, followed by 15 seconds
Key Points: Chest up, pulling knee up to chest, extending up on toes
Exercise #2
Name: Heel up and Grab
Purpose: Quad
Procedure:
Take Step raise heel up to butt and grab with opposite hand and pull
up to middle of butt, Slight lean forward
Key Points: Opposite hand and foot action, Pull midline, Slight lean
Exercise #3
Name: Cross behind Switch
Purpose: Glutes, Hamstrings, Quads, Entire Lower
Procedure:
Facing sideline, Take Lateral Step with lead foot, Then Cross behind
with trail leg so that the knee is located behind lead foot
and foot/lower leg is parallel to sideline and squat
Volume: 2 x 10 yards @ 1 each direction
Key Points: Positioning of cross behind leg
Exercise #4
Name: High Knees
Purpose: speed and stride length, hamstring flexibility
Procedure:
Slight forward lean with quick, short steps, driving knee up high with
full extension of down foot
Key Points:
Lean forward, good tight arm swing, IT'S ALL ABOUT THE REPS
not the distance covered
Exercise #5
Name: Butt Kickers
Purpose: faster stride frequency and speed, quadriceps flexibility
Procedure:
Opposite hand/foot action with good arm swing, slight forward lean,
bringing foot to the butt, keep quick kick action
Key Points:
forward lean, knees pointed down, IT’S ALL ABOUT THE REPS
not the distance covered

36
Warm-up for Strength Training
Exercise #1
Name: Stick Rotations
Purpose: Flexibility in upper extremities and Shoulders
Procedure:
Feet in Squat width holding a stick in an Overhead squat position,
Rotate the stick around your body
making big circles
Volume: 1 set of 5 Rotations left then 5 Rotations Right
Rest Interval: 15 seconds
Key Points: Stress Big Circles, good overhead squat position
Exercise #2
Name: Stick Lunge Rotations
Purpose: Stretch lower body and back
Procedure:
Start Over head squat position, step out to a lunge and rotate upper
body right, then step out to a lunge
again with the same foot and rotate upper body left, repeat leg until 5
reps alternating each time
Volume:
1 set 5 lunges on left leg with alternate rotation on each rep,
followed by 5 reps on right
Key Points: Keep Elbows locked and over center of gravity
Exercise #3
Name: Stick Monster Walk
Purpose: Lower body Flexibility
Procedure:
Start in Lowered overhead squat position, walk forward keeping
heels flat and wide base, Think "duck walk"
Volume: 1 set 5 steps forward, then 5 steps back
Rest Interval: 15 Seconds
Key Points:
Butt Down, Chest up, stick over center of gravity, Remind them
"Duck Walk"
Exercise #4
Name: Leg Swings-Forward/Backward
Purpose: lower body flexibility
Procedure:
Standing Upright, Holding onto Equipment with near Hand, Swing
far leg forward and backward for 5 reps
Volume: 1 set of 5 forward/backward swings on left, followed by 5 on right
Key Points: Stand upright, swing leg high forward and high backward
Exercise #5
Name: Lateral Swing and Hurdle Walk Over
Purpose: Hip and Adductor Flexibility
Procedure:
Face Equipment, Grab with right arm and laterally swing right leg
across the front of the body for 5 reps then
grab equipment with both hands and perform 5 Hurdle walk overs
by simulating stepping over a hurdle, then switch to the left leg

37
Volume:
1 set of 5 lateral swings on right leg then 5 hurdle overs on right leg,
followed by 5 of each on the left
Key Points:
Lateral swing is out and then across body, large circle rotation on the
hurdle walk overs
Post work Flexibility Program
Exercise #1
Name: Standing Chest/Lat Stretch
Purpose: Upper body stretch
Procedure:
Standing face upright frame/pole, grab with right arm and palm
facing in, rotate chest away and pause at full s
stretch, then repeat for 5 reps, Next squat into athletic stance and
grab with palm facing in and pull body away
from the bar stretching back while pausing on each stretch, then
repeat for 5 reps, finally perform last stretch
with palm facing away for 5 reps, then switch to other arm
Volume: 1 set of 5 chest and 5 of each lat stretch on each arm
Key Points:
Stand upright on chest, Athletic stance to squat and pull on Lat
stretch
Exercise #2
Name: Rotational Low back
Purpose: Rotational stretch of the low back
Procedure:
Laying on the floor, both knees flexed together with feet together
and flat on the floor, rotate the knees to down
to the floor left and then to the right
Volume: 1 set of 5 to each side
Key Points:
Smooth rotation- not too fast, keep back and shoulders flat on the
floor
Exercise #3
Name: Lying Hamstring Stretch
Purpose: Hamstring
Procedure:
Lying on back with legs straight, bring one leg up and pull as far
back as possible, pause for a split-second at the
top of the lift, return the leg to the ground and then perform with the
other
Volume: 1 set of 5 reps on each leg
Key Points: Pause at the top of the stretch, do not rotate the body
Exercise #4
Name: Scorpion
Purpose: Rotational back, hip, hip flexor and IT band flexibility

38
Procedure: Lying face down with arms extended out from body, bring the
opposite foot to the opposite hand (try to touch
the heel to the opposite hand), then perform with other foot
Key Points: Heel to hand
Exercise #5
Name: Seated Pretzel
Purpose: Glute and lower back
Procedure:
Sitting Criss Cross, take one foot over other knee and put that foot
flat on the ground, then try to take your
nose to the ground
Key Points: Foot Flat, get nose to the floor
Hydration Plan
Hydration is the maintenance of fluid intake to prevent dehydration. A hydrated player
can perform up to 33% higher than their competition. Fluids are water, juice, sports drinks, milk,
tea, coffee and liquid foods (soup, gelatin, sorbet, sherbet, popsicles and high water foods like
fruits and vegetables). Non-active teen males should consume minimum of 11 (8 oz.) cups of
fluid per day; whereas, Active Football Players should consume minimum of 15 (8 oz.) cups of
fluid per day.
During the day, players should drink 16 to 20 ounces within one hour of waking up, 20
ounces with every meal and 16 to 20 ounces with every snack. Players should stay away from the
following liquids before, during and after exercise: Soda, Energy Drinks & Caffeine Drinks (Tea
& Coffee).
Players should follow these rules for Hydration during exercise/competition:
1. Drink 20 oz. of water/sports drink 1 hr. before exercise/competition
2. Drink 14-40 oz. fluid per hour of exercise, depending on sweat rate.
3. After exercise/competition, drink 24 oz. for every pound lost

39
4. Figure out your sweat rate:
Step 1-Before Exercise Weight minus After Exercise Weight (Change the
difference to ounces 16 oz. =1 lb.)
EX. 48 oz. lost
Step 2-Add ounces drank during workout to difference from above
EX. 20 oz. Drank + 48 oz. lost
Step 3-Divide by hours of practice
EX. 2 hr. practice
68 oz. of fluid divided by 2 hr. = 34 oz. lost per hour
Players should also remember these four tips when Hydrating:
1. Gulp, don’t sip
2. Swallow fluids, don’t spit
3. Drink, don’t pour on your head
4. Do not overdrink your sweat rate
Nutrition Plan
Football is a game of hard work, self-sacrifice and dedication to your team on and off the
field, so if you are lacking energy because you missed breakfast, crashed form a sugar overload
or overeat beyond your limits then you have already let the man next to you down. Players and
Parents should take advantage of the shopping list (Appendix 10) in the appendix (The following
rules should be followed by players:
1. Eat within 1 hour of waking up to jump start your body, so you won’t be playing catch up
all day and ultimately impacting energy at practice/game.

40
2. Carbohydrates are a good thing and 2/3 of your plate should contain a carbohydrate-
containing food.
3. Eat the right Proteins and Fats and in the right proportions.
Players should take advantage of the following Tips and Tricks when it comes to Nutrition:
 Aim to eat smaller meals every 4 hours and make sure these meals are not loaded with
snack foods.
 Consume a variety of foods to make eating more interesting and enjoyable.
 Plan out meals every week and have them prepared, so you can eat nutritious food when
you are hungry to reduce the amount of fast food.
 Incorporate foods high in potassium to prevent cramping.
 Put a little skim milk on your baked potatoes to moisten them up.
 Leave chunks of veggies in your salads.
 Mashed cauliflower does make you think of mashed potatoes.
 Put tuna or baked chicken on your salad.
There are three main sources of food: Carbohydrates, Proteins and Fats. The following will
go into each of these in depth.
Carbohydrates
Required daily amount for active players
• 55-60% of daily calories
• 2.3-3 grams of Carbohydrate per pound of body weight
2 Types of Carbohydrates (Foods can be both due to the sugars in the food or added to them.)
1. Complex Carbohydrates-take a longer time to break down and provide energy for
endurance

41
2. Simple Carbohydrates-faster energy- they tend to get a bad reputation because they have
natural/artificial sugars in them, but when incorporated into your nutrition correctly they
are fine
The Glycemic Index indicates the effect of carbohydrate-rich foods and fluids on blood
glucose and insulin levels, ultimately affecting stamina, energy levels and glycogen stores in our
muscles, which is important for football players. There are 3 levels to the glycemic index low,
moderate and high. Foods that are low to moderate raise the glucose levels slowly, which is
good for training and prior to games, so the body has energy in reserve. High glycemic foods
will produce a greater response from insulin, which will enhance glycogen replacement in
muscles. Below is a brief list of the various sources of carbohydrate, a look at the glycemic
levels of some foods and a listing of foods that are high in potassium that prevents cramping:
Complex Carbohydrates
• Zucchini, Asparagus, Broccoli, Spinach, Potatoes, Sweet Potatoes, Corn, Kidney Beans,
Lentils, Peas, Oatmeal, Whole Grain Pasta, Apples, Pears, Oranges, Low-Fat Yogurt,
Brown Rice, Multi-Grain Bread, Wheat Bread, Whole Grain Cereal
Simple Carbohydrates
• Honey, Sugar, Candy, Soda, Desserts, Sugary (Character) Cereals, Fruit Drinks, White
Rice, White Bread
Simple & Complex Carbohydrates
• Sweetened whole grain cereals, Low-Fat Yogurt, Skim and Low-Fat Milk, Apples, Pears,
Strawberries, Oranges
Low Glycemic Foods
• Milk, Yogurt, Apples, Nuts, Tomato Soup, 100% Bran Cereal

42
Moderate Glycemic Foods
• Pita, Brown & White Rice, Sweet Potato, Citrus Juices, Pasta, Banana, Oatmeal, 100%
Whole wheat bread
High Glycemic Foods
• Hard Candy, Pancakes, Syrup, White Bread, Sports Drinks, Watermelon, Ice Cream
Carbohydrate foods with Potassium to prevent cramping
• Banana, Raisins, Mango, Cantaloupe, Orange, Mango, Baked Potato with Skin, Sweet
Potato with skin, Zucchini, Pinto Beans, Soy Milk
Proteins
• .9-1 gram of Protein per pound of body weight for teenage athletes
• 0.6-0.9 gram of protein per pound of body weight for college athletes
• Teenage athletes trying to increase mass should not exceed 1-1.3 gram per pound of
body weight
• College athletes trying to increase mass should not exceed 0.7-1 gram per pound of body
weight
Quick Facts and Tips
• Proteins ALONG WITH Carbohydrates aid in building new muscle.
• Stay on the higher end of your protein intake at the beginning of the season and
beginning of training to prevent muscle breakdown and muscle protein loss until your
body becomes better conditioned for training.
• Include some protein as part of every meal and snack.

43
• Make sure that the proteins, especially when it comes to meats, are trimmed of fat or have
a lower fat content.
Below is a brief list of the various sources of Protein:
Animal Proteins
• Chicken Breast, Turkey Breast, Lean Ground Turkey, Lean Ground Beef, Tuna, Crab,
Lobster, Tilapia, Top Sirloin Steak, Salmon, Egg Whites
Vegetable and Nut Proteins
• Black Beans, Kidney Beans, Lima Beans, Soy Beans (Edamame), Almonds, Almond
Butter, Cashews, Peanut Butter, Pecans, Pistachios, Pumpkin Seeds, Sunflower Seeds,
Walnuts, Green Peas
Dairy Proteins
• Greek Yogurt, Cottage Cheese, Swiss Cheese, Low-fat String Cheese, 2% or lower milk,
Soy milk
Canned Proteins
• Anchovies, Corned beef, Light Tuna, Chicken, Sardines
Delicatessen Proteins
• Roast Beef, Canadian Bacon, Turkey Breast, Chicken Breast
Snacks with Protein
• Jerky, Peanut Butter, Mixed Nuts, Bean Chips
High Protein Grains
• Wheat Germ, Whole Wheat Products, Soba noodles, Quinoa, Wild Rice, Oatmeal, Brown
Rice

44
Fats
• Intake in terms of calories
• Saturated Fat: 7-10% of total daily calorie count
• Monounsaturated Fat: at least 10% of total daily count
• Polyunsaturated Fat: 10% of total daily calorie count
3 Types of Fats
1. Saturated Fat-Tends to be more solid and increases risk of heart disease by raising total
cholesterol and bad cholesterol (LDL)-Think Low performance
2. Unsaturated Fat-Decrease the risk of heart disease, found in oils and foods-There are 2
types, which increase GOOD CHOLESTEROL (HDL)-Think High Performance
1. Monounsaturated Fat
2. Polyunsaturated Fat-2 types are Omega-3 and Omega-6 that can be found in foods
and oils
3. Trans Fat-AVOID THIS TYPE OF FAT-Tends to be in processed foods and increases
risk of heart disease by increasing bad cholesterol (LDL) while lowering good cholesterol
(HDL)
Quick Facts and Tips
• Include some fat as part of every meal and snack.
• Fats help us feel fuller longer, so a slice of toast with peanut butter will stave off hunger
longer that toast with jelly.

45
Below is a brief list of the various sources of Fat:
Saturated Fat
• Skin on Poultry, Fat on Meat, Marbled Meats (fat within the meat like Prime Rib), Butter,
Full Fat Milk, Cream, Coconut Oil, Palm Oil
Monounsaturated Fat
• Avocados, Olives, Hazelnuts, Macadamia Nuts, Pecans, Almonds, Pistachios, Cashews,
Olive Oil, Peanut Oil, Canola Oil, sunflower oil, sesame oil, Sunflower Seeds, Pumpkin
Seeds, Flaxseed, Eggs, Poultry
Polyunsaturated Fat
• Omega-3
– Salmon, trout, tuna, Walnuts, Canola Oil, Flax Oil, Soybean Oil
• Omega-6
– Corn Oil, Olive Oil, Peanut Oil, Safflower Oil, Soybean Oil, Sunflower Oil,
Almonds, Cashews, Hazelnuts, Pecans, Pistachios, Walnuts, Eggs
Trans Fat
• LOOK FOR- Partially Hydrogenated Oils on the ingredients
• Doughnuts, Baked Goods, Pie Crust, Biscuits, Frozen Pizza, Cookies, Crackers, Stick
margarines

46
Meal Suggestions
Breakfast
Quick Meals
– Meal 1
• 1 cup of Greek Yogurt with
– ½ cup of Raspberries
– ½ cup of Blueberries
• 1 Slice Whole Wheat Toast with
– 2 T of Almond Butter
• 20 oz. Water
• 8 oz. Orange Juice
– Meal 2
• 2 Slices of Whole Grain Bread with
– 2 T Peanut Butter
– 1Banana- ½ Sliced, ½ Whole
– 1 T Honey
• ½ cup Blackberries
• 20 oz. Water
• 8 oz. Skim-Milk
• Time to Cook
– Meal 1
• 6 Scrambled Egg White with
– ½ cup Baby Spinach
– ¼ cup Sweet Onion
– ½ diced Tomato
– 2 oz. Diced lean Ham
– 1 Low-Fat String Cheese Diced
– COOKED in 1 T Soybean Oil
• 2 Whole Grain Tortillas
• 20 oz. Water
• 8 oz. Grapefruit Juice
– Meal 2
• 5 Scrambled Egg Whites
• 2 Slices of Turkey Bacon
• 1 Slice Whole Wheat Bread
• ½ cup of Low-Fat Yogurt with
– ½ cup Strawberries
– ½ cup Granola
• 20 oz. Water

47
Lunch
 Quick Meals
– Meal 1
• 1 packet of Tuna
• 2 Servings of Whole Grain Crackers
• 3 Hard Boiled Egg Whites
• ½ cup of Plain Almonds
• 1 Apple
• 20 oz. of Water
• 16 oz. Sports Drink
– Meal 2
• 2 Slices of Whole Grain Bread with
– 2 T Almond Butter
– 1Banana- ½ Sliced, ½ Whole
– 1 T Honey
• ½ cup Blueberries
• 1 cup Carrots
• 20 oz. Water
• 8 oz. Skim-Milk
 Time to Cook
– Meal 1
• 1 can of Tuna mixed with
– ½ cup sweet onion
– ½ cup celery
– 1 T Olive Oil based Mayo
– 2 T Sweet Relish
• 2 Slices of Whole Wheat Bread
• 1 cup steamed broccoli
• 1 Serving Whole Grain Baked Tortilla Chips
• 1 Orange
• 20 oz. Water
• 8 oz. Tomato Juice
– Meal 2
• 4 oz. Grilled Chicken Breast
• ½ cup steamed Brown Rice
• 1 cup steamed Edamame
• ½ cup Walnuts
• 1 Mango
• 20 oz. of Water
• 16 oz. Sports Drink

48
Snack
 Quick Meals
– Meal 1
• 1 Pear
• ½ cup Almonds
• 20 oz. Water
• 8 oz. Soy Milk
– Meal 2
• 1 Can of Sardines
• 1 Serving of Whole Grain Crackers
• 20 oz. Water
• 8 oz. Vegetable Juice
• Time to Cook
– Meal 1
• 1 Apple Sliced with
• 3 T Almond Butter
• 2 Slices of Deli Chick Breast
• 20 oz. Water
• 8 oz. Skim Milk
– Meal 2
• 1 Slice of Whole Wheat Bread with
• ½ Avocado Sliced and Spread
• 1 Low-Fat String Cheese
• ¼ Cup Almonds
• 20 Oz. Water
Dinner
 Quick Meals
– Meal 1
• 1 Whole Grain Hamburger Roll
• 1 Veggie Burger
• ½ cup Guacamole
• 1 serving of Whole Grain Tortilla Chips
• 1 ½ Cup Baby Spinach Salad with
– ½ Cup Corn
– ½ Cup Edamame
– ½ Cup Pecans
– 3 T Citrus Vinaigrette
• 20 oz. of Water
• 8 oz. Grapefruit Juice

49
– Meal 2
• 1 Whole Wheat Hoagie Roll
– 4 Slices of Turkey Breast
– 3 Slices of Swiss Cheese
– ¼ Baby Spinach
– ½ Tomato Sliced
– 1 Avocado Sliced
– 1 T Olive Oil based Mayo
• 1/2 cup Greek Yogurt with
– ¼ cup Blackberries
– ¼ cup Blueberries
• 2 cups Steamed Zucchini
• 20 oz. Water
• Time to Cook
– Meal 1
• 6 oz. Tilapia with
– ¼ cup diced Mango
– ¼ cup sliced Almonds
– ¼ cup sesame seeds
– ¼ cup sweet onions
– Cooked in 1 T Sesame Oil
– 1 cup Asparagus Spears
• 1 cup Brown Rice
• 1 Cup Mixed Greens
– ½ Cup Turnip Greens
– ½ Cup Collard Greens
– ¼ Cup Sweet onions
– 2 Tsp Hot Sauce
• ½ cup Black Beans
• 20 oz. Water
• 8 oz. Skim Milk
– Meal 2
• 6 oz. Grilled Top Sirloin Steak
• 1 Baked Potato with the Skin
– 3 T shredded Cheddar Cheese
– 1/3 Avocado sliced
– 1 T Olive Oil based butter
• 1 Cup Steamed Edamame
• 1 Cup Steamed Broccoli
• 20 oz. Water

50
Weight Management
Maintain Weight
a. Keep caloric intake up to match the demands of any sports you are playing or the
workouts you are engaged in
1. The more aerobic or energy demanding, keep caloric intake high (3500-5000,
possibly more)
2. The less aerobic or energy demanding, keep caloric intake moderate (2500-3400)
b. Follow the www.choosemyplate.gov recommended daily servings of vegetables, fruits,
whole grains, protein and dairy
c. Maintain water intake of 3-5 quarts per day
Gain Weight
d. Set a realistic goal of weight gain, so that the weight in lean muscle mass and not fat
e. Increase daily caloric intake by 500 calories, at least 20% of which should be lean protein
to aid in lean muscle growth
1. 3.5-3.7 calories of protein per pound of body weight for athletes in strength training
programs
2. 4.3-4.8 for growing teenage athletes
f. Increase water intake to flush additional stores of protein and by products of workout out
of your body, 4-7 quarts daily
g. Increase resistance training to promote lean muscle growth
h. Incorporate bars and supplement drinks in between meals for added intake

51
Lose Weight
i. Set a realistic goal of weight loss, you should not try to lose more than 2 pounds a week
j. Start by cutting back on calories by 500 a day to reach 3500 by the end of the week (1
pound)
k. Increase the amount of calories expended through resistance and cardio training
l. Incorporate a low-fat, high carbohydrate diet if working out hard, if not increase lean
protein intake to offset carbohydrate storage as fat
m. Increase water intake to 5-8 quarts per day
Eating Around Competition
When eating before a workout or in preparation for a game, don’t try eating anything new
because you don’t know how your body will react.
Before Exercise
• Never be afraid to consume carbohydrates pre-workout.
• Refrain from eating high fiber foods to reduce bloating.
• Trouble eating prior to exercise? Consume a liquid meal like a smoothie or low-fat
chocolate milk.
• The closer you eat to exercise, make sure the meal is small and contains Low Glycemic
Index Carbohydrates.
After Exercise/Game
• Eat a minimum of 50 grams of Carbohydrate within 15 minutes of workout/practice/game

52
• The following have a minimum of 50 g of carb:
– 16 oz. Low-Fat Chocolate Milk or 8 oz. Gatorade
– 1 ½ cup of pretzels, goldfish or Chex Mix
– Cliff Bar or Nutri-Grain Bar
Pre-Event Eating
Stay Away From
Source Result
Energy Drinks Caffeine Crash
Carbonated Drinks Bloating
High Fiber Cereal Too long to digest
Dried Beans Bloating and Gas
Cabbage & Broccoli Bloating and Gas
Fatty & Fried Foods Too long to digest
A Lot of Dried Fruit Natural Laxative
Night Before
• Evening Meal should be 2/3 Carbohydrate
• Eat a snack 1 hr. before bed with 20 oz. Water
Day of the Event
• Hydration-20 oz. of Water 2 hr. before and another 16 oz. of Water 30 minutes before
• Eat a normal breakfast or slightly larger
• Lunch is the largest meal and should occur around Noon or 1 pm for Night Games
• Mid-Afternoon Snack around 3 to 4pm, possibly sports/granola bar or PBJ/PBBH

Appendix 1-1 Repetition Calculation Chart
Weight Repetitions
1 2 3 4 5 6 7 8 9 10 11 12
45 47 49 50 52 53 55 56 58 60 62 64
50 52 54 56 58 59 61 63 65 66 68 70
55 57 59 61 63 65 67 69 71 73 75 77
60 62 65 67 69 71 73 75 77 80 82 84
65 67 70 72 75 77 79 82 84 86 88 90
70 72 76 78 81 83 85 88 90 93 95 97
75 78 81 84 86 89 92 94 97 99 101 104
80 83 86 89 92 94 98 100 103 106 108 110
85 88 92 95 98 100 104 107 110 113 115 117
90 93 97 100 104 106 110 113 116 119 123 127
95 98 103 106 109 112 116 119 123 126 129 132
100 104 108 112 115 118 122 126 129 133 136 139
105 109 113 117 121 124 128 132 135 139 142 146
110 114 119 123 127 130 134 138 142 146 150 154
115 119 124 128 132 136 140 144 148 152 156 160
120 124 130 134 138 142 146 151 155 159 163 167
125 129 135 139 144 148 153 157 161 166 170 174
130 135 140 145 150 153 159 163 168 172 178 180
135 141 147 153 158 162 167 171 176 180 184 187
140 147 153 158 163 168 173 178 182 186 190 194
145 152 158 164 169 174 179 184 189 193 197 201
150 157 164 170 175 180 185 190 195 200 204 208
155 162 169 175 181 186 192 197 202 206 211 215
160 168 175 181 187 192 198 203 208 213 217 222
165 173 180 187 193 198 204 209 215 220 224 229
170 178 186 192 198 204 210 216 221 226 231 236
175 183 191 198 204 210 216 222 228 233 238 243
180 189 196 203 210 216 223 228 234 239 245 250
185 194 202 209 216 222 229 235 241 246 251 257
190 199 207 215 222 228 235 241 247 253 258 264
195 204 213 220 228 234 241 248 254 259 265 271
200 209 218 226 233 240 247 254 260 266 272 277
205 215 224 232 239 246 253 260 267 273 279 284
210 220 229 237 245 252 260 267 273 279 285 291
215 225 235 243 251 258 266 273 280 286 292 298
220 230 240 249 257 264 272 279 286 293 299 305
225 236 246 254 263 271 278 286 293 299 306 312
230 241 251 260 268 277 284 292 299 306 313 319
235 246 256 266 274 283 291 298 306 313 319 326
240 251 262 271 280 289 297 305 312 319 326 333
245 257 267 277 286 295 303 311 319 326 333 340
250 262 273 283 292 301 309 317 325 333 340 347
255 267 278 288 298 307 315 324 332 339 347 354

54
260 272 284 294 303 313 321 330 338 346 353 361
265 278 289 300 309 319 328 336 345 353 360 368
270 283 295 305 315 325 334 343 351 359 367 375
275 288 300 311 321 331 340 349 358 366 374 381
280 293 306 316 327 337 346 355 364 372 381 388
WEIGHT REPETITIONS
1 2 3 4 5 6 7 8 9 10 11 12
285 298 311 322 333 343 352 362 371 379 387 395
290 304 316 328 338 349 358 368 377 386 394 402
295 309 322 333 344 355 365 374 384 392 401 409
300 314 327 339 350 361 371 381 390 399 408 416
305 319 333 345 356 367 377 387 397 406 415 423
310 325 338 350 362 373 383 393 403 412 421 430
315 330 344 356 368 379 389 400 410 419 428 437
320 335 349 362 373 385 396 406 416 426 435 444
325 340 355 367 379 391 402 412 423 432 442 451
330 346 360 373 385 397 408 419 429 439 449 458
335 351 366 379 391 403 414 425 436 446 455 465
340 356 371 384 397 409 420 432 442 452 462 472
345 361 376 390 403 415 426 438 449 459 469 479
350 367 382 396 409 421 433 444 455 466 476 486
355 372 387 401 414 427 439 451 462 472 482 492
360 377 393 407 420 433 445 457 468 479 489 499
365 382 398 413 426 439 451 463 475 486 496 506
370 387 404 418 432 445 457 470 481 492 503 513
375 393 409 424 438 451 464 476 488 499 510 520
380 398 415 429 444 457 470 482 494 505 516 527
385 403 420 435 449 463 476 489 501 512 523 534
390 408 426 441 455 469 482 495 507 519 530 541
395 414 431 446 461 475 488 501 514 525 537 548
400 419 436 452 467 481 494 508 520 532 544 555
405 424 442 458 473 487 501 514 527 539 550 562
410 429 447 463 479 493 507 520 533 545 557 569
415 435 453 469 484 499 513 527 540 552 564 576
420 440 458 475 490 505 519 533 546 559 571 583
425 445 464 480 496 511 525 539 553 565 578 590
430 450 469 486 502 517 532 546 559 572 584 596
435 455 475 492 508 523 538 552 566 579 591 603
440 461 480 497 514 529 544 558 572 585 598 610
445 466 486 503 519 535 550 565 579 592 605 617
450 471 491 509 525 541 556 571 585 599 612 624
455 476 496 514 531 547 562 577 592 605 618 631
460 482 502 520 537 553 569 584 598 612 625 638
465 487 507 525 543 559 575 590 605 619 632 645
470 492 513 531 549 565 581 596 611 625 639 652
475 497 518 537 554 571 587 603 618 632 646 659
480 503 524 542 560 577 593 609 624 638 652 666
485 508 529 548 566 583 600 616 631 645 659 673
490 513 535 554 572 589 606 622 637 652 666 680
495 518 540 559 578 595 612 628 644 658 673 687
500 524 546 565 584 601 618 635 650 665 680 694

55
505 529 551 571 589 607 624 641 657 672 686 700
510 534 556 576 595 613 630 647 663 678 693 707
515 539 562 582 601 619 637 654 670 685 700 714
520 544 567 588 607 625 643 660 676 692 707 721
WEIGHT REPETITIONS
1 2 3 4 5 6 7 8 9 10 11 12
525 550 573 593 613 631 649 666 683 698 714 728
530 555 578 599 619 637 655 673 689 705 720 735
535 560 584 605 624 643 661 679 696 712 727 742
540 565 589 610 630 649 667 685 702 718 734 749
545 571 595 616 636 655 674 692 709 725 741 756
550 576 600 622 642 661 680 698 715 732 748 763
555 581 606 627 648 667 686 704 722 738 754 770
560 586 611 633 654 673 692 711 728 745 761 777
565 592 616 638 659 679 698 717 735 752 768 784
570 597 622 644 665 685 705 723 741 758 775 791
575 602 627 650 671 691 711 730 748 765 781 798
580 607 633 655 677 697 717 736 754 771 788 805
585 613 638 661 683 703 723 742 761 778 795 811
590 618 644 667 689 709 729 749 767 785 802 818
595 623 649 672 694 715 735 755 774 791 809 825
600 628 655 678 700 721 742 761 780 798 815 832
605 633 660 684 706 727 748 768 787 805 822 839
610 639 666 689 712 733 754 774 793 811 829 846
615 644 671 695 718 739 760 780 800 818 836 853
620 649 676 701 724 745 766 787 806 825 843 860
625 654 682 706 729 751 773 793 813 831 849 867
630 660 687 712 735 757 779 800 819 838 856 874
635 665 693 718 741 763 785 806 826 845 863 881
640 670 698 723 747 769 791 812 832 851 870 888
645 675 704 729 753 775 797 819 839 858 877 895
650 681 709 735 759 781 803 825 845 865 883 902
655 686 715 740 764 787 810 831 852 871 890 909
660 691 720 746 770 793 816 838 858 878 897 915
665 696 726 751 776 799 822 844 865 885 904 922
670 702 731 757 782 805 828 850 871 891 911 929
675 707 736 763 788 811 834 857 878 898 917 936
680 712 742 768 794 817 841 863 884 904 924 943
685 717 747 774 799 823 847 869 891 911 931 950
690 722 753 780 805 829 853 876 897 918 938 957
695 728 758 785 811 835 859 882 904 924 945 964
700 733 764 791 817 841 865 888 910 931 951 971

56
Appendix 2-Speed Diagrams
(Arthur, M. & Bailey, B. 1998, p.174-177)

57
Appendix 3-Bag Drills
(Arthur, M. & Bailey, B. 1998, p.198-205).

59
Appendix 4-Pro-Agility
(Arthur, M. & Bailey, B. 1998, p.227)

60
Appendix 5-Line Drills

62
Appendix 6-Cone Drills

63
Appendix 7-3 Cone Drill
(Jackowski, J. 2009, para. 3)
Appendix 8-Rolling Slalom
(Soccer Agility Drills, para. 27)

64
Appendix 9-Player Evaluation Score Card
Testing Score Card
Name: Date:
Position: Class/Year:
Height: Vertical Reach: Weight:
Waist: % Body Fat:
TEST Results Best Score
Vertical
20 Yd. Shuttle
(Pro Agility)
10 Yd. Dash
40 Yd. Dash
XXXXXXXX Weight Reps XXXXXXXX XXXXXXXX
Flat Bench
Parallel Squat
Power Clean
Dead Lift
Testing Schedule
Monday Tuesday Wednesday Thursday
Height, Weight,
Waist, Vertical
Reach
10’s, Vertical 20 Yard Shuttle MAKE UPS
40’s Bench, Squat Power Cleans
Deadlift Make Ups

65
Appendix 10-Grocery Store Shopping List

66
References
Arthur, M. &. (1998). Complete Conditioning for Football. Champaign, IL: Human Kinetics.
Gambetta, V. (2007). Athletic Development: The Art & Science of Functional Sports
Conditioning. Champaign, IL: Human Kinetics.
Jim Wendler. (2009). 5-3-1: The Simplest and Most Effective Training System to Increase Raw
Strength. London, OH: Jim Wendler.
McCombs, C. (2013, June 25). 80 Badass Quotes About Training. Retrieved March 14, 2015,
from Chris McCombs.Net: http://chrismccombs.net/80-quotes-about-training/
Wood, R. (2008). Quotes to Motivate. Retrieved March 14, 2015, from Topend Sports:
http://www.topendsports.com/psychology/quotes-motivate.htm

NEW Ken Fowler Final Project MCAA 585 Dr. Preuss

Recommended

Recommended

More Related Content

Viewers also liked

Viewers also liked (11)

Similar to NEW Ken Fowler Final Project MCAA 585 Dr. Preuss

Similar to NEW Ken Fowler Final Project MCAA 585 Dr. Preuss (20)

NEW Ken Fowler Final Project MCAA 585 Dr. Preuss