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Name Burleson, Luke Copeland, Tuswani Dial, Kedrick Dixon, Ahmad Fabien, Carson Gonzales, Anthony Goodley, Antwan

Hager, Bryce Hill, Daniel Holl, Sam Jenkins, Tyrell Johnson, Eddie Jones, Dominique Lee, Clarence Lorick, Aaron Lyons, Cameron Nathan, Terrance Norwood, Levi Reinhardt, Chance Rhodes, Garrett Ritchey, Matt Robinson, TC Ruben, Xavier Singletary, Robert Smith, Tim Stephenson, Tyler Veal, Marcus Watson, Sean ZCOACHA ZCOACHR

Class Year

Testing Clean (lb) Squat (lb) Bench (lb) 280 310 280 200 240 185

260 240 200

300 270 260

300 270 205

150 215 260 155 220 230

150 300 330 150 275 270

125 215 315 155 220 230

245 260 220 300 240

265 400 250 500 365

260 300 220 300 240

Snatch 170 0 120 0 0 0 0 155 145 120 0 0 0 90 130 155 0 95 0 130 140 0 0 145 155 0 130 0 180 145 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Theoretical Maxes F Squat Incline 250 225 0 0 190 150 0 0 0 0 0 0 0 0 240 240 215 215 210 165 0 0 0 0 0 0 120 100 240 170 265 250 0 0 120 125 0 0 220 175 215 185 0 0 0 0 210 210 320 240 0 0 200 175 0 0 400 240 290 190 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

SL Sqt 110 0 85 0 0 0 0 105 95 90 0 0 0 55 105 115 0 55 0 95 95 0 0 95 140 0 90 0 175 130 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

BAYLOR
NAME:
CLEAN SQUAT BENCH 240 365 240

UNIVERSITY
zcoachr
SL SQT FR SQT INCLINE 130 290 190

ATHLETIC

PERFORMANCE
2010 Summer Conditioning PHASE: LEVEL: 1 WEEK: 1

zcoachr

SPORT:

START FASTBE SMARTFINISH STRONG


Pre-Lift Routine I. 4-WAY NECK: 2x10 II SIDE LYING EXTERNAL ROTATION: 1X10 . II I. Pre-Lift Routine I. ROTATOR CUFF CIRCUIT 1. Upward Rotation x10 2. Downward Rotation x10 3. DB Bent Over Shoulder Ext. x10 I. 4-WAY NECK: 2x10 II DB SHRUGS: 2x10 . II I.
%
COACH COACH COACH
0%

Pre-Lift Routine I. SCAP CIRCUIT x1 1. Scap Push Up x10 3. Overhead Shrug x10 2. Scap Band Row x10 4. Scap Chin Up x10

Pre-Lift Routine

EXERCISE Day 1 1
BARBELL BENCH PRESS
0% 100% 0%

Week 1 - 6/1
%
0%

EXERCISE Day 2

Week 1 - 6/2
%
COACH COACH COACH
0%

EXERCISE REP WT 1
BARBELL INCLINE BENCH PRESS
100%

Week 1 - 6/3
%
65%

EXERCISE Day 4
%
65%

Week 1 - 6/4 REP WT 10 10 10 235 255


COACH COACH COACH

REP WT 10 10 10
COACH COACH COACH

%
0%

REP WT 1

%
0%

REP WT 5 5 5

Day 3

REP WT 10 10 10 125 135

REP WT 1

%
0%

REP WT

POWER SHRUGS
0% 110% 0% 0% 0%

BACK SQUAT
70% 0% 100% 0% 0% 0% 0% 70% 0%

0
0% N / A 0%

0
0% N 0% / A

FROM BOX ABOVE KNEE

0%

0%

##
0% I 0%

##
0% B 0%

0%

0%

0%

0%

B N

0%

0%

S Q

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

2
SCAP + PULL UP

0%

10 10 10

COACH COACH COACH

0%

2
FRONT SQUAT

0%

8 8 8

COACH COACH COACH

0%

2
CHIN UP

0%

10 10 10

COACH COACH COACH

0%

2
SINGLE LEG

70%

8 8 8

90

COACH COACH COACH

0%

0% 0%

0% 100% 0%

0%

0% 100% 0%

0%

0% 100% 0%

0%

0%

0%

0%

0%

0
0% N / A 0%

0
0% N 0% / A 0% 0%

0
0% N 0% / A 0% 0%

##
0% S 0% L S Q

BB SPLIT SQUAT

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

3
MB PUSH UPS

0%

1 2

COACH COACH

0%

3
RDL

0%

10 10 10

COACH COACH COACH

0%

3
MB PUSH UPS

0%

8 8

COACH COACH

0%

3
HYPEREXTENSIONS

0%

10 10 10

COACH COACH COACH

0%

0% 0%

0% 85%

0%

0% 0%

0%

0% 0%

0%

0%

EACH SET TO MAX


0

0%

0%

0%

0%

0%

0%

0
0% 0% N 0% 0% / A 0% 0%

0
0% N 0% / A 0% 0% 0% 0%

PAUSE AT TOP

0%

0%

0% N / A 0%

0%

N / A

0%

0%

0%

0%

0%

0%

0%

0%

0%

4
INVERTED ROW

0%

8 8

COACH COACH

0%

0%

0%

4
PARTNER TOWEL ROW

0%

10 10

COACH COACH

0%

4
BAND GOODMORNINGS

0%

20 20

COACH COACH

0%

0% 0%

0% 0%

0%

0% 0%

0%

0% 0%

0%

0%

0
N / A

EACH SET TO MAX

0%

0%

0%

0%

0%

0%

0%

0%

0
N 0% 0% / A 0% 0%

0
N / A 0% 0%

0
N / A 0% 0%

5
CUBAN ARC

0%

10 10

COACH COACH

0%

0%

0%

5
LATERAL TOWEL SQUAT

0%

8 8

0%

0%

0%

0% 0% 0%

0% 0% 0%

0%

0% 0%

0%

0% 0%

0%

0%

0%

0%

0%

0%

0%

0%

0
N / A 0% 0%

0
N / A 0% 0%

0
N / A 0% 0%

0
N / A 0% 0%

0%

0%

0%

0%

0%

0%

0%

0%

0% 0% 0%

0% 0% 0%

0%

0% 0%

0%

0% 0%

0%

0%

0%

0%

0%

0%

0%

0%

0
N / A 0% 0%

0
N / A 0% 0%

0
N / A 0% 0%

0
N / A 0% 0%

SUPPLEMENTAL 7 8 9 # POST-TRAINING ROUTINE

DESCRIPTION

SUPPLEMENTAL 7 BICEP CURLS 8 9 # POST-TRAINING ROUTINE 3 X 12

DESCRIPTION

HURDLE SERIES: A. FRONT STEP OVERS (LEFT & RIGHT) B. LATERAL STEP OVERS (LEFT & RIGHT) C. LATERAL STEP THROUGH (LEFT & RIGHT) POST STRETCH: Partner or Band A. HAMSTRINGS: Legs together, L/R foot to thigh B. GROIN: Butterfly C: LOW BACK: Crossover, Roll Over x5 D: IT BAND: L/R knee on ground and lean forward E: HIP FLEXOR: Right knee down, push into it F: SHOULDER CIRCLES: 1x10 G: EXTENDED SQUATS ISO-HOLD: 1x20sec w/bar

HURDLE SERIES: A. FRONT STEP OVERS (LEFT & RIGHT) B. LATERAL STEP OVERS (LEFT & RIGHT) C. LATERAL STEP THROUGH (LEFT & RIGHT) POST STRETCH: Partner or Band A. HAMSTRINGS: Legs together, L/R foot to thigh B. GROIN: Butterfly C: LOW BACK: Crossover, Roll Over x5 D: IT BAND: L/R knee on ground and lean forward E: HIP FLEXOR: Right knee down, push into it F: SHOULDER CIRCLES: 1x10 G: EXTENDED SQUATS ISO-HOLD: 1x20sec w/bar

SUPPLEMENTAL 7 TRICEPS - SKULLCRUSHERS 8 9 # POST-TRAINING ROUTINE

DESCRIPTION 3 X 12 7 8 9 #

SUPPLEMENTAL

DESCRIPTION

HURDLE SERIES: A. FRONT STEP OVERS (LEFT & RIGHT) B. LATERAL STEP OVERS (LEFT & RIGHT) C. LATERAL STEP THROUGH (LEFT & RIGHT) POST STRETCH: Partner or Band A. HAMSTRINGS: Legs together, L/R foot to thigh B. GROIN: Butterfly C: LOW BACK: Crossover, Roll Over x5 D: IT BAND: L/R knee on ground and lean forward E: HIP FLEXOR: Right knee down, push into it F: SHOULDER CIRCLES: 1x10 G: EXTENDED SQUATS ISO-HOLD: 1x20sec w/bar

POST-TRAINING ROUTINE

HURDLE SERIES: A. FRONT STEP OVERS (LEFT & RIGHT) B. LATERAL STEP OVERS (LEFT & RIGHT) C. LATERAL STEP THROUGH (LEFT & RIGHT) POST STRETCH: Partner or Band A. HAMSTRINGS: Legs together, L/R foot to thigh B. GROIN: Butterfly C: LOW BACK: Crossover, Roll Over x5 D: IT BAND: L/R knee on ground and lean forward E: HIP FLEXOR: Right knee down, push into it F: SHOULDER CIRCLES: 1x10 G: EXTENDED SQUATS ISO-HOLD: 1x20sec w/bar

"PAIN IS PLEASURE"

GOLDEN BULL STRENGTH & CONDITIONING


NAME:
CLEAN SQUAT BENCH

WILLIAMS, TANK
2012 POST SEASON PHASE: 1 LEVEL:
0-1

WILLIAMS, TANK
185 420 255 SL SQT FR SQT INCLINE 235

SPORT:

FOOTBALL

WEEK:

1-2

START FASTBE SMARTFINISH STRONG


Pre-Lift Routine 1 2 3 Roataor Cuff: Hitch Hikers R/L 4 x 10 4-Way Neck : 4 X 8 Each Way DB Bent Over Rows 4 X 8 1 2 3 Pre-Lift Routine Rotator Cuff: R/L Down 2x 10 -- R/L Up 2 x 10 4-Way Neck: 4 x 8 Each Way Scap Push Ups 4 X 10 1 2 3 Pre-Lift Routine Rotator Cuff: Hitch Hikers R/L 4 x 10 4-Way Neck: 4 X 8 Each Way Front Raises 2 x 10 -- Lateral Raises 2 X 10

Pre-Lift Routine 1 2 3 Rotator Cuff: R/L Down 2x10 -- R/L Up 2x10 4-Way Neck: 4X 8 Each Way Overhead Shrug: 4 x10

EXERCISE Day 1 1
BACK SQUAT
75% 80%

Week 1 - 11/15
%
70%

Week 2 - 11/26
%
70%

EXERCISE Day 2 1
BARBELL BENCH PRESS
%
65%

Week 1 - 11/16 REP WT 8 8 8 8 165 180 180 190


%
65%

Week 2 - 11/27 REP WT 8 8 8 8 165 180


110%

EXERCISE Day 3 1
FRONT SQUAT
%
0%

Week 1 - 11/19 REP WT 10 10 10 10 225 225 225 225


%
0%

Week 2 - 11/29 REP WT 10 10 10 10 225 225


100%

EXERCISE Day 4 1
WIDE GRIP BENCH
%
50%

Week 1 - 11/20 REP WT 10 10 10 10 120 120 120 120


%
50%

Week 2 - 11/30 REP WT 10 10 10 10 120 120 120 120

REP WT 8 8 8 8 295 315 315 330

REP WT 8 8 8 8 295 315


100%

75%

70%

70%

0%

0%

50%

50%

##

SUPERSET WIH PRE-LIFT ROUTINE

75%

75%

315 330

SUPERSET WITH LIFT ROUTINE ##

PRE-

70%

70%

180 190

SUPERSET WITH LIFT ROUTINE ##

PRE-

0%

0%

225 225

SUPERSET WITH LIFT ROUTINE ##

PRE-

50%

50%

80%

80%

75%

75%

0%

0%

50% I

50%

C L 0%

0%

B N 0%

0%

C L 0%

0%

B N

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

2
POWER SHRUG

65%

8 8 8

135 135 145

65%

8 8 8

135 135 145

2
BARBELL INCLINE BENCH

65%

8 8 8

150 165 180

65%

8 8 8

150 165 180

2
POWER SHRUGS

0%

135 135 135

70%

10 10 10

135 135 135

2
DUMBBELL INCLINE

0%

10 10 10

0%

10 10 10

70% 80%

70%

70% 0%

70%

0% 100%

70%

0% 0%

0%

##

SUPERSET WIH FLUTTERS 3X10 HYPERS 3 X 10

75%

75%

SUPERSET WITH FOREARM CURL 3 X8 0 FOREARM TWIST 3 X 8


N / A

75%

75%

ABOVE THE KNEE SUPERSET WITH BENT OVER BARBELL ROWS 3 X 10

0%

70%

SUPERSET WITH FOREARM CURL 3 X8 0 FOREARM TWIST 3 X 8


N / A

0%

0%

0%

70%

0%

0% F

0%

70%

0%

0%

B S Q

BACK STRETCH 3 X 30 SEC

0%

0%

0%

0%

S Q

1-ARM DUMBBELL ROWS 3 X 8 BACK STRETCH 3 X 30 SEC

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

3
LUNGE MATRIX

0%

10 FR 10 BK 10 SD

0%

10 FR 10 BK

3
BARBELL MILITARY PRESS

0%

8 8 8

0%

8 8

3
BARBELL PUSH BACKS

0%

8 8 8

0%

8 8

3
BEHIND THE NECK PRESS

0%

8 8 8

0%

8 8 8

0% 0%

0%

0% 40%

0%

0% 85%

0%

0% 0%

0%

BARBELL OR DUMBBELL

0%

0%

10 SD

##

SUPERSET WITH UPRIGHT ROWS 3 X 8

0%

0%

0%

0%

##
0% B

SUPERSET WITH UPRIGHT ROWS 3 X 8

0%

0%

0% N / A 0%

0%

0%

0%

0% N

0%

0%

0%

B N 0%

0%

S Q

0%

0%

/ A

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

4
CALF RAISES

0%

30 30 30

0%

30 30

4
BI/TRI CIRCUIT
0%

0%

8 8 8

0%

8 8

4
MANUAL GLUTE/HAM

0%

10 10 10

70%

10 10

4
BI/TRI CIRCUIT

0%

10 10 10

0%

10 10 10

0% 0%

0%

0%

0%

0% 100%

0%

0% 0%

0%

0
N / A

SUPERSET WITH: ANKLE CIRCLES CALF & ACHILES STRETCH


FINISHER CIRCUIT AB

0%

0%

30

0
N / A

TRI EXTENTIONS -- KICK BACKS 21'S -- 10 SEC ECCENTRICS


FINISHER CIRCUIT AB

0%

0%

0%

0%

0
S L S Q 0%

10

0
N / A

TRI EXTENTIONS -- KICK BACKS 21'S -- 10 SEC ECCENTRICS


FINISHER CIRCUIT AB

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

5
FINISHER CIRCUIT
0%

AB

0%

0%

0%

0%

0%

0% 0%

0%

0%

0%

0% 0%

0%

0%

0%

0
N / A

REG. CRUTCH

ROTATIONS

0%

0%

AROUND THE WORLD PLANKS

0%

0%

PUSH DOWNS CRUTCHES 0 N SIT UP TO CLAP / A KICKS

REVERSE FLUTTER

0%

0%

0
N 0% 0% / A

REG. CRUTCH

ROTATIONS

0%

0%

AROUND THE WORLD PLANKS

0%

0%

PUSH DOWNS CRUTCHES 0 N SIT UP TO CLAP / A KICKS

REVERSE FLUTTER

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0%

0% 0% 0%

0% 0% 0%

0%

0% 0%

0%

0% 0%

0%

0%

0%

0%

0%

0%

0%

0%

0
N / A 0% 0%

0
N / A 0% 0%

0
N / A 0% 0%

0
N / A 0% 0%

SUPPLEMENTAL 7 8 9 # POST-TRAINING ROUTINE

DESCRIPTION 7 8 9 # HURDLE SERIES: A. FRONT STEP OVERS (LEFT & RIGHT) B. LATERAL STEP OVERS (LEFT & RIGHT) C. LATERAL STEP THROUGH (LEFT & RIGHT) POST STRETCH: Partner or Band A. HAMSTRINGS: Legs together, L/R foot to thigh B. GROIN: Butterfly C: LOW BACK: Crossover, Roll Over x5 D: IT BAND: L/R knee on ground and lean forward E: HIP FLEXOR: Right knee down, push into it F: SHOULDER CIRCLES: 1x10 G: EXTENDED SQUATS ISO-HOLD: 1x20sec w/bar

SUPPLEMENTAL

DESCRIPTION 7 8 9 #

SUPPLEMENTAL

DESCRIPTION 7 8 9 #

SUPPLEMENTAL

DESCRIPTION

POST-TRAINING ROUTINE

HURDLE SERIES: A. FRONT STEP OVERS (LEFT & RIGHT) B. LATERAL STEP OVERS (LEFT & RIGHT) C. LATERAL STEP THROUGH (LEFT & RIGHT) POST STRETCH: Partner or Band A. HAMSTRINGS: Legs together, L/R foot to thigh B. GROIN: Butterfly C: LOW BACK: Crossover, Roll Over x5 D: IT BAND: L/R knee on ground and lean forward E: HIP FLEXOR: Right knee down, push into it F: SHOULDER CIRCLES: 1x10 G: EXTENDED SQUATS ISO-HOLD: 1x20sec w/bar

POST-TRAINING ROUTINE

HURDLE SERIES: A. FRONT STEP OVERS (LEFT & RIGHT) B. LATERAL STEP OVERS (LEFT & RIGHT) C. LATERAL STEP THROUGH (LEFT & RIGHT) POST STRETCH: Partner or Band A. HAMSTRINGS: Legs together, L/R foot to thigh B. GROIN: Butterfly C: LOW BACK: Crossover, Roll Over x5 D: IT BAND: L/R knee on ground and lean forward E: HIP FLEXOR: Right knee down, push into it F: SHOULDER CIRCLES: 1x10 G: EXTENDED SQUATS ISO-HOLD: 1x20sec w/bar

POST-TRAINING ROUTINE

HURDLE SERIES: A. FRONT STEP OVERS (LEFT & RIGHT) B. LATERAL STEP OVERS (LEFT & RIGHT) C. LATERAL STEP THROUGH (LEFT & RIGHT) POST STRETCH: Partner or Band A. HAMSTRINGS: Legs together, L/R foot to thigh B. GROIN: Butterfly C: LOW BACK: Crossover, Roll Over x5 D: IT BAND: L/R knee on ground and lean forward E: HIP FLEXOR: Right knee down, push into it F: SHOULDER CIRCLES: 1x10 G: EXTENDED SQUATS ISO-HOLD: 1x20sec w/bar

"PAIN IS PLEASURE"