Mississippi College 2014 Summer Workout Program

Dear Choctaw,
The following packet of information covers your workout plan for this summer.
There are many different workout programs out there, but this is the workout
plan that you are expected to follow in order to fully prepare yourself for the
upcoming season. If you dedicate yourself to this team and this workout plan,
you will better yourself individually, and you will better our team as a whole. It is
essential that you approach each workout with a desire and motivation to better
yourself as an athlete. Summer is the time to get yourself in peak physical
condition in the areas of STRENGTH and CONDITIONING.
We will enter the 2014 season with high expectations of competing with and
beating the teams of the GULF SOUTH CONFERENCE. In order to achieve these
goals, it will take full commitment to the summer workout program from each
Choctaw. Now is the time to put yourself in the position to contribute to the
2014 Mississippi College Football Team at your highest potential.
If you have any questions, feel free to contact me at (601) 925-7648.
Sincerely,
Coach Bright
TABLE OF CONTENTS
TITLE
PAGE
Warm-Up Circuit and Stretch Routine ......................................................... 1

Preparation Week ....................................................................................... 2
Weekly Workout Program ........................................................................... 3
Lifting Guide ............................................................................................. 15
Conditioning Guide ................................................................................... 19
Agilities ..................................................................................................... 20
Plyometric ................................................................................................. 22
Percentage Charts .................................................................................... 23
WARM-UP CIRCUIT AND STRETCH ROUTINE

Note: This should be performed before you lift and run. Perform each warm-up
exercise at a 20 yard distance. Hold each stretch for 15 seconds.
1. HIGH KNEES: Bring your knees as high as you can towards your chest as you
move forward.
2. BUTT KICKS: Bring your heels up to your butt as you move forward.
3. A-STEP: Walk forward while raising your leg as high as you can in front of you.
Keep your leg straight while you raise it up.
4. B-STEP: Drive your knee up towards your chest with a little bounce in each
step. After you drive your leg up, snap it back down and alternate legs.
5. SIDE SHUFFLE: Face one direction while you shuffle sideways in a controlled
manner. At the 10 yard mark, turn to face the other direction for the
remaining 10 yards.
6. CARIOCA: Face one direction while running sideways alternating your legs: one
in front then in back. Snap your front leg over lifting your knee up towards
your chest. Alternate legs as you perform this exercise. At the 10 yard mark,
turn to face the other direction for the remaining 10 yards.
7. HANG YOUR HAMS: Start with your feet together. Bend at the waist and touch
your toes.
8. LEGS OUT WIDE: Spread your legs out wide. Do three different stretches in this
position: Down to the Right, Down to the Left, and Down the Middle. Reach
your hands down in the direction of each stretch.
9. QUAD: Stand straight up. Start with your left leg on the ground and pull your
right leg back towards your butt. Hold your right leg up using your right hand
and balancing on your left leg. After completing the right quad stretch, do the
same stretch with your left leg.
10. ELBOWS INSIDE YOUR KNEES: Start with your legs approximately shoulder
width apart in the standing position. Bend at the knees and squat down. Push
on the inside of your knees with your elbows.
Page 1
PREPARATION FOR THE 2014 PRE-SEASON STRENGTH & CONDITIONING PROGRAM

The purpose of this ONE WEEK conditioning workout is to prepare your body for the upcoming program.
You will have one weeks of running only to help jump start your conditioning before you begin your 12 week
program. Take full advantage of your opportunity. Remember, you only get one chance to play college
football, so make the best of it!
MAY 12th - 16th

MONDAY
12th
1 MILE RUN
10X 20 YD RUNS
10X 10 YD RUNS
TUESDAY
13th
1 MILE RUN
10X 20 YD RUNS
10X 10 YD RUNS
WEDNESDAY
14th
OFF
Page 2
THURSDAY
15th
1 MILE RUN
10X 20 YD RUNS
10X 10 YD RUNS
FRIDAY
16th
1 MILE RUN
10X 20 YD RUNS
10X 10 YD RUNS
WEEK 1 (MAY 19-23)
MONDAY 5-19-14
STRETCH
SQUAT
BENCH PRESS
DB CURLS
TRICEP EXT
SB HIGH PULL
SB CLEAN SHRUGS
FULL SIT-UPS W/PLATE
LATERAL LUNGES W/PLATE
CONDITIONING:
(1 X 12@50%) (2 X 10@ 60%) (1 X 8 @65%)
WARM UP CIRCUIT
(1 X 12@50%) (2 X 10@ 60%) (1 X 8 @ 65%)
STRETCH
3 X 12
8 X 100 YD STRIDES
3 X 10
20 x 20'S
3 X 12
3 GASSERS
3X8
STRETCH BEFORE AND AFTER
3 X 25
YOU LIFT AND RUN
3X8
TUESDAY 5-20-14
STRETCH
POWER CLEAN
INCLINE BENCH
GLUTE HAMS
PULL UPS
PUSH PRESS
DB PUSH -UP ROWS
STRAIGHT LEG DEAD LIFT
CALF RAISES
4 WAY NECK
WEDNESDAY 5-21-14
(1 X 8@50%) (1 X 8@55%) (2 X 6@60%)

(1 X 12@50%) (2 X 10@ 60%) (1 X 8 @65%)
3X6
3 X 10
3X8
3X8
3 X 10
3 X 20
2 X 10
CONDITIONING:
WARM UP CIRCUIT
STRETCH
Agilities X 4 Each
Plyos
X 4 Each @ 20 yrds
Position Specific Drills (10 min)
Gassers
3
YOU LIFT AND RUN
REST
THURSDAY 5-22-14
STRETCH
BENCH
SQUAT
DB CURLS
TRICEP EXT
DB PUSH-UP ROWS
FRONT/LATERAL RAISES
FULL SIT-UPS
LEG THROWS L/R
CONDITIONING:
(1 X 8 @60%) (2 X 5@75%) (2 X 3 @80%)
WARM UP CIRCUIT
(1 X 8 @60%) (2 X 5 @75%) (2 X 3 @80%)
STRETCH
3 X 12
8 X 100 YD STRIDES
3 X 12
20 x 20'S
3X8
3 GASSERS
3X8
3 X 20
3 X 10
YOU LIFT AND RUN
FRIDAY 5-23-14
STRETCH
POWER CLEAN
INCLINE BENCH
GLUTE HAM
4 WAY NECK
SB LUNGES
PUSH PRESS
CALF RAISES
PULL UPS
(1 X 8@50%) (2 X 5@70%)
(1 X 8@60%) (2 X 5@75%)
3X6
2 X 10
3 X 10
3 X 10
3X8
3 X 20
3 X 10
(2 X 3@75%)
(2 X 3@80%)
CONDITIONING:
WARM UP CIRCUIT
STRETCH
Agilities X 4 Each
Plyos
X 4 Each @ 20 yrds
Gassers
3
YOU LIFT AND RUN
Page 3
WEEK 2 (MAY 26-30)
MONDAY 5-26-14
STRETCH
SQUAT
BENCH PRESS
DB CURLS
TRICEP EXT
SB HIGH PULL
SB CLEAN SHRUGS
CONDITIONING:
(1 X 12@50%) (2 X 10@ 60%) (1 X 8 @65%)
WARM UP CIRCUIT
(1 X 12@50%) (2 X 10@ 60%) (1 X 8 @ 65%)
STRETCH
3 X 12
10 X 100's
3 X 10
20 x 20's
3 X 12
3 GASSERS
3X8
3 X 25
YOU LIFT AND RUN
3X8
TUESDAY 5-27-14
STRETCH
POWER CLEAN
INCLINE BENCH
GLUTE HAMS
PULL UPS
PUSH PRESS
DB PUSH -UP ROWS
SHRUGS(HIGH PULL OR DB)
CALF RAISES
WEDNESDAY 5-28-14
(1 X 8@50%) (1 X 8@55%) (2 X 6@60%)

(1 X 12@50%) (2 X 10@ 60%) (1 X 8 @65%)
3X6
3 X 10
3X8
3X8
3 X 10
3 X 10
3 X 20
CONDITIONING:
WARM UP CIRCUIT
STRETCH
Agilities X 4 Each
Plyos
X 4 Each @ 20 yrds
Gassers
3
YOU LIFT AND RUN
REST
THURSDAY 5-29-14
STRETCH
BENCH
SQUAT
DB CURLS
TRICEP EXT
DB PUSH-UP ROWS
FULL SIT-UPS
LEG THROWS L/R
CONDITIONING:
(1 X 8 @60%) (2 X 5@75%) (2 X 3 @80%)
WARM UP CIRCUIT
(1 X 8 @60%) (2 X 5 @75%) (2 X 3 @80%)
STRETCH
3 X 12
10 X 100's
3 X 12
20 x 20's
3X8
3 GASSERS
3X8
3 X 20
3 X 10
YOU LIFT AND RUN
FRIDAY 5-30-14
STRETCH
POWER CLEAN
INCLINE BENCH
GLUTE HAM
4 WAY NECK
SB LUNGES
PUSH PRESS
CALF RAISES
PULL UPS
(1 X 8@50%) (2 X 5@75%)
(1 X 8@60%) (2 X 5@75%)
3X6
2 X 10
3 X 10
3 X 10
3X8
3 X 20
3 X 10
(2 X 3@80%)
(2 X 3@80%)
CONDITIONING:
WARM UP CIRCUIT
STRETCH
Agilities X 4 Each
Plyos
X 4 Each @ 20 yrds
Gassers
3
YOU LIFT AND RUN
Page 4
WEEK 3 (June 2-6)
MONDAY 6-2-14
STRETCH
SQUAT
BENCH PRESS
DB CURLS
TRICEP EXT
SB HIGH PULL
SB CLEAN SHRUGS
CONDITIONING:
(1 X 12@50%) (2 X 10@ 60%) (2 X 8 @65%)
WARM UP CIRCUIT
(1 X 12@50%) (2 X 10@ 60%) (1 X 8 @ 65%)
STRETCH
3 X 12
12 X 100's
3 X 10
20 x 20's
3 X 12
4 GASSERS
3X8
3 X 25
YOU LIFT AND RUN
3X8
TUESDAY 6-3-14
STRETCH
POWER CLEAN
INCLINE BENCH
GLUTE HAMS
PULL UPS
PUSH PRESS
DB PUSH -UP ROWS
CALF RAISES
WEDNESDAY 6-4-14
(1 X 8@50%) (1 X 8@55%) (2 X 6@60%)

(1 X 12@50%) (2 X 10@ 60%) (2 X 8 @65%)
3X6
3 X 10
3X8
3X8
3 X 10
3 X 10
3 X 20
CONDITIONING:
WARM UP CIRCUIT
STRETCH
Agilities X 4 Each
Plyos
X 4 Each @ 20 yards
Gassers
4
YOU LIFT AND RUN
REST
THURSDAY 6-5-14
STRETCH
BENCH
SQUAT
DB CURLS
TRICEP EXT
DB PUSH-UP ROWS
FULL SIT-UPS
LEG THROWS L/R
CONDITIONING:
(1 X 8 @60%) (2 X 5@75%) (2 X 3 @80%)
WARM UP CIRCUIT
(1 X 8 @60%) (2 X 5 @75%) (2 X 3 @80%)
STRETCH
3 X 12
12 X 100's
3 X 12
20 x 20's
3X8
4 GASSERS
3X8
3 X 20
3 X 10
YOU LIFT AND RUN
FRIDAY 6-6-14
STRETCH
POWER CLEAN
INCLINE BENCH
GLUTE HAM
4 WAY NECK
SB LUNGES
PUSH PRESS
CALF RAISES
PULL UPS
(1 X 8@50%) (2 X 5@75%)
(1 X 8@60%) (2 X 5@75%)
3X6
2 X 10
3 X 10
3 X 10
3X8
3 X 20
3 X 10
(2 X 3@80%)
(2 X 3@80%)
CONDITIONING:
WARM UP CIRCUIT
STRETCH
Agilities X 4 Each
Plyos
X 4 Each @ 20 yrds
Gassers
4
YOU LIFT AND RUN
Page 5
WEEK 4 (JUNE 9-13)
MONDAY 6-9-14
STRETCH
SQUAT
BENCH PRESS
DB CURLS
TRICEP EXT
SB HIGH PULL
SB CLEAN SHRUGS
(1 X 12@55%)
(1 X 10@ 65%)
(1 X 12@55%)
(1 X 10@ 65%)
3 X 12
3 X 10
3 X 12
3X8
3 X 25
3X8
CONDITIONING:
WARM UP CIRCUIT
(1 X 8 @70%)(1 x 6@75%)
STRETCH
8 X 100's
5 x 50's
20 x 20's
4 GASSERS
YOU LIFT AND RUN
(1 X 8 @70%)(1 x 6@75%)
TUESDAY 6-10-14
STRETCH
POWER CLEAN
INCLINE BENCH
GLUTE HAMS
PULL UPS
PUSH PRESS
DB PUSH -UP ROWS
CALF RAISES
WEDNESDAY 6-11-14
(1 X 8@50%)
(1 X 8@60%)
(1 X 12@60%)
(1 X 10@ 65%)
3X6
3 X 10
3X8
3X8
3 X 10
3 X 10
3 X 20
CONDITIONING:
WARM UP CIRCUIT
(1 X 8 @70%) (1 x 6@75%)
STRETCH
Agilities X 4 Each
Plyos
X 4 Each @ 20 yards
Gassers
4
(1 X 6@65%) (1 x 5@70%)

YOU LIFT AND RUN
REST
THURSDAY 6-12-14
STRETCH
BENCH
SQUAT
DB CURLS
TRICEP EXT
DB PUSH-UP ROWS
FULL SIT-UPS
LEG THROWS L/R
(1 X 8 @60%)
(1 X 5@75%)
(1 X 8 @60%)
(1 X 5@75%)
3 X 12
3 X 12
3X8
3X8
3 X 20
3 X 10
CONDITIONING:
WARM UP CIRCUIT
(1 X 5 @80%) (2 x 3@85%)
STRETCH
8 X 100's
5 x 50's
20 x 20's
4 GASSERS
YOU LIFT AND RUN
(1 X 5 @80%) (2 x 3@85%)
FRIDAY 6-13-14
STRETCH
POWER CLEAN
INCLINE BENCH
GLUTE HAM
4 WAY NECK
SB LUNGES
PUSH PRESS
CALF RAISES
PULL UPS
CONDITIONING:
WARM UP CIRCUIT
STRETCH
Agilities X 4 Each
Plyos
X 4 Each @ 20 yards
Gassers
4
(1 X 8@50%)
(1 X 5@70%)
(1 X 5@75%) (2 x 3@80%)
(1 X 8@60%)
(2 X 5@75%)
(2 X 3@80%)
3X6
2 X 10
3 X 10
3 X 10
3X8
3 X 20
3 X 10

YOU LIFT AND RUN
Page 6
WEEK 5 (JUNE 16-20)
MONDAY 6-16-14
STRETCH
SQUAT
BENCH PRESS
DB CURLS
TRICEP EXT
SB HIGH PULL
SB CLEAN SHRUGS
(1 X 12@60%)
(1 X 10@ 65%)
(1 X 8 @70%) (1 x 6@75%)
(1 X 12@60%)
(1 X 10@ 65%)
(1 X 8 @70%) (1 x 6@75%)
3 X 12
3 X 10
3 X 12
3X8
3 X 25
3X8
CONDITIONING:
WARM UP CIRCUIT
STRETCH
8 X 100's
5 X 50's
20 x 20's
5 GASSERS

YOU LIFT AND RUN
TUESDAY 6-17-14
STRETCH
POWER CLEAN
INCLINE BENCH
GLUTE HAMS
PULL UPS
PUSH PRESS
DB PUSH -UP ROWS
CALF RAISES
WEDNESDAY 6-18-14
(1 X 8@50%)
(1 X 8@60%)
(1 X 12@60%)
(1 X 10@ 65%)
3X6
3 X 10
3X8
3X8
3 X 10
3 X 10
3 X 20
CONDITIONING:
WARM UP CIRCUIT
(1 X 8 @70%) (1 x 6@75%)
STRETCH
Agilities X 4 Each
Plyos
X 4 Each @ 20 yrds
Gassers
5
(1 X 6@65%) (1 x 5@70%)

YOU LIFT AND RUN
REST
THURSDAY 6-19-14
STRETCH
BENCH
SQUAT
DB CURLS
TRICEP EXT
DB PUSH-UP ROWS
FULL SIT-UPS
LEG THROWS L/R
(1 X 8 @60%)
(1 X 5@75%)
(1 X 5 @80%) (2 x 3@85%)
(1 X 8 @60%)
(1 X 5@75%)
(1 X 5 @80%) (2 x 3@85%)
3 X 12
3 X 12
3X8
3X8
3 X 20
3 X 10
CONDITIONING:
WARM UP CIRCUIT
STRETCH
8 X 100 YD STRIDES
5 X 50's
20 x 20's
5 GASSERS

YOU LIFT AND RUN
FRIDAY 6-20-14
STRETCH
POWER CLEAN
INCLINE BENCH
GLUTE HAM
4 WAY NECK
SB LUNGES
PUSH PRESS
CALF RAISES
PULL UPS
CONDITIONING:
WARM UP CIRCUIT
STRETCH
Agilities X 4 Each
Plyos
X 4 Each @ 20 yrds
Gassers
5
(1 X 8@50%)
(1 X 5@70%)
(1 X 5@75%) (2 x 3@80%)
(1 X 8@60%)
(2 X 5@75%)
(2 X 3@80%)
3X6
2 X 10
3 X 10
3 X 10
3X8
3 X 20
3 X 10

YOU LIFT AND RUN
Page 7
WEEK 6 (JUNE 23-27)
MONDAY 6-23-14
STRETCH
SQUAT
BENCH PRESS
DB CURLS
TRICEP EXT
SB HIGH PULL
SB CLEAN SHRUGS
(1 X 12@60%)
(1 X 10@ 65%)
(1 X 8 @70%) (1 x 6@75%)
(1 X 12@60%)
(1 X 10@ 65%)
(1 X 8 @70%) (1 x 6@75%)
3 X 12
3 X 10
3 X 12
3X8
3 X 25
3X8
CONDITIONING:
WARM UP CIRCUIT
STRETCH
8 X 100's
5 X 50's
20 x 20's
5 GASSERS

YOU LIFT AND RUN
TUESDAY 6-24-14
STRETCH
POWER CLEAN
INCLINE BENCH
GLUTE HAMS
PULL UPS
PUSH PRESS
DB PUSH -UP ROWS
CALF RAISES
WEDNESDAY 6-25-14
(1 X 8@50%)
(1 X 8@60%)
(1 X 12@60%)
(1 X 10@ 65%)
3X6
3 X 10
3X8
3X8
3 X 10
3 X 10
3 X 20
CONDITIONING:
WARM UP CIRCUIT
(1 X 8 @70%) (1 x 6@75%)
STRETCH
Agilities X 4 Each
Plyos
X 4 Each @ 20 yrds
Gassers
5
(1 X 6@65%) (1 x 5@70%)

YOU LIFT AND RUN
REST
THURSDAY 6-26-14
STRETCH
BENCH
SQUAT
DB CURLS
TRICEP EXT
DB PUSH-UP ROWS
FULL SIT-UPS
LEG THROWS L/R
(1 X 8 @60%)
(1 X 5@75%)
(1 X 5 @80%) (2 x 3@85%)
(1 X 8 @60%)
(1 X 5@75%)
(1 X 5 @80%) (2 x 3@85%)
3 X 12
3 X 12
3X8
3X8
3 X 20
3 X 10
CONDITIONING:
WARM UP CIRCUIT
STRETCH
8 X 100's
5 X 50's
20 X 20's
5 GASSERS

YOU LIFT AND RUN
FRIDAY 6-27-14
STRETCH
POWER CLEAN
INCLINE BENCH
GLUTE HAM
4 WAY NECK
SB LUNGES
PUSH PRESS
CALF RAISES
PULL UPS
CONDITIONING:
WARM UP CIRCUIT
STRETCH
Agilities X 4 Each
Plyos
X 4 Each @ 20 yrds
Gassers
5
(1 X 8@50%)
(1 X 5@70%)
(1 X 5@75%) (2 x 3@80%)
(1 X 8@60%)
(2 X 5@75%)
(2 X 3@80%)
3X6
2 X 10
3 X 10
3 X 10
3X8
3 X 20
3 X 10

YOU LIFT AND RUN
Page 8
WEEK 7 (JUNE 30-JULY 4)
MONDAY 6-30-14
STRETCH
SQUAT
BENCH PRESS
DB CURLS
TRICEP EXT
SB HIGH PULL
SB CLEAN SHRUGS
(1 X 12@60%)
(1 X 10@ 65%)
(1 X 8 @70%) (1 x 6@75%)
(1 X 12@60%)
(1 X 10@ 65%)
(1 X 8 @70%) (1 x 6@75%)
3 X 12
3 X 10
3 X 12
3X8
3 X 25
3X8
CONDITIONING:
WARM UP CIRCUIT
STRETCH
10 X 100's
5 x 50's
20 x 20's
6 GASSERS

YOU LIFT AND RUN
TUESDAY 7-1-14
STRETCH
POWER CLEAN
INCLINE BENCH
GLUTE HAMS
PULL UPS
PUSH PRESS
DB PUSH -UP ROWS
CALF RAISES
WEDNESDAY 7-2-14
(1 X 8@50%)
(1 X 8@60%)
(1 X 12@60%)
(1 X 10@ 65%)
3X6
3 X 10
3X8
3X8
3 X 10
3 X 10
3 X 20
CONDITIONING:
WARM UP CIRCUIT
(1 X 8 @70%) (1 x 6@75%)
STRETCH
Agilities X 4 Each
Plyos
X 4 Each @ 20 yrds
Gassers
6
(1 X 6@65%) (1 x 5@70%)

YOU LIFT AND RUN
REST
THURSDAY 7-3-14
STRETCH
BENCH
SQUAT
DB CURLS
TRICEP EXT
DB PUSH-UP ROWS
FULL SIT-UPS
LEG THROWS L/R
(1 X 8 @60%)
(1 X 5@75%)
(1 X 5 @80%) (2 x 3@85%)
(1 X 8 @60%)
(1 X 5@75%)
(1 X 5 @80%) (2 x 3@85%)
3 X 12
3 X 12
3X8
3X8
3 X 20
3 X 10
CONDITIONING:
WARM UP CIRCUIT
STRETCH
10 X 100's
5 X 50's
20 x 20's
6 GASSERS

YOU LIFT AND RUN
FRIDAY 7-4-14
STRETCH
POWER CLEAN
INCLINE BENCH
GLUTE HAM
4 WAY NECK
SB LUNGES
PUSH PRESS
CALF RAISES
PULL UPS
CONDITIONING:
WARM UP CIRCUIT
STRETCH
Agilities X 4 Each
Plyos
X 4 Each @ 20 yrds
Postion Specific Drills (10 min)
Gassers
6
(1 X 8@50%)
(1 X 5@70%)
(1 X 5@75%) (2 x 3@80%)
(1 X 8@60%)
(2 X 5@75%)
(2 X 3@80%)
3X6
2 X 10
3 X 10
3 X 10
3X8
3 X 20
3 X 10

YOU LIFT AND RUN
Page 9
WEEK 8 (JULY 7-11)
MONDAY 7-7-14
STRETCH
SQUAT
BENCH PRESS
DB CURLS
TRICEP EXT
SB HIGH PULL
SB CLEAN SHRUGS
(1 X 12@60%)
(1 X 10@ 70%)
(1 X 8 @75%) (1 x 5@80%)
(1 X 12@60%)
(1 X 10@ 70%)
(1 X 8 @75%) (1 x 5@80%)
3 X 12
3 X 10
3 X 12
3X8
3 X 25
3X8
CONDITIONING:
WARM UP CIRCUIT
STRETCH
10 X 100's
5 x 50's
20 x 20's
6 GASSERS

YOU LIFT AND RUN
TUESDAY 7-8-14
STRETCH
POWER CLEAN
INCLINE BENCH
GLUTE HAMS
PULL UPS
PUSH PRESS
DB PUSH -UP ROWS
CALF RAISES
WEDNESDAY 7-9-14
(1 X 8@50%)
(1 X 8@60%)
(1 X 12@60%)
(1 X 10@ 65%)
3X6
3 X 10
3X8
3X8
3 X 10
3 X 10
3 X 20
CONDITIONING:
WARM UP CIRCUIT
(1 X 8 @75%) (1 x 5@80%)
STRETCH
Agilities X 4 Each
Plyos
X 4 Each @ 20 yrds
Gassers
6
(1 X 5@75%) (1 x 5@80%)

YOU LIFT AND RUN
REST
THURSDAY 7-10-14
STRETCH
BENCH
SQUAT
DB CURLS
TRICEP EXT
DB PUSH-UP ROWS
FULL SIT-UPS
LEG THROWS L/R
(1 X 8 @60%)
(2 X 5@75%)
(1 X 3 @80%) (1 x 3@85%)
(1 X 8 @60%)
(2 X 5@75%)
(1 X 3 @80%) (1 x 3@85%)
3 X 12
3 X 12
3X8
3X8
3 X 20
3 X 10
CONDITIONING:
WARM UP CIRCUIT
STRETCH
10 X 100's
5 x 50's
20 x 20's
6 GASSERS

YOU LIFT AND RUN
FRIDAY 7-11-14
STRETCH
POWER CLEAN
INCLINE BENCH
GLUTE HAM
4 WAY NECK
SB LUNGES
PUSH PRESS
CALF RAISES
PULL UPS
(1 X 8@50%)
(2 X 5@75%)
(1 X 8@60%)
(2 X 5@75%)
3X6
2 X 10
3 X 10
3 X 10
3X8
3 X 20
3 X 10
CONDITIONING:
WARM UP CIRCUIT
(1 X 3@80%) (1 x 3@85%)
STRETCH
Agilities X 4 Each
Plyos
X 4 Each @ 20 yrds
Gassers
6
(1 X 3@80%) (1 x 3@85%)

YOU LIFT AND RUN
Page 10
WEEK 9 (JULY 14-18)
MONDAY 7-14-14
STRETCH
SQUAT
BENCH PRESS
DB CURLS
TRICEP EXT
SB HIGH PULL
SB CLEAN SHRUGS
(1 X 10@60%)
(1 X 8@ 70%)
(1 X 12@60%)
(1 X 10@ 70%)
3 X 12
3 X 10
3 X 12
3X8
3 X 25
3X8
CONDITIONING:
WARM UP CIRCUIT
(1 X 8 @75%) (1 x 5@80%)
STRETCH
10 X 100's
8 x 50's
20 x 20's
7 GASSERS
YOU LIFT AND RUN
(1 X 8 @75%) (1 x 5@80%)
TUESDAY 7-15-14
STRETCH
POWER CLEAN
INCLINE BENCH
GLUTE HAMS
PULL UPS
PUSH PRESS
DB PUSH -UP ROWS
CALF RAISES
WEDNESDAY 7-16-14
(1 X 8@50%)
(1 X 8@60%)
(1 X 12@60%)
(1 X 10@ 65%)
3X6
3 X 10
3X8
3X8
3 X 10
3 X 10
3 X 20
CONDITIONING:
WARM UP CIRCUIT
(1 X 8 @75%) (1 x 5@80%)
STRETCH
Agilities X 4 Each
Plyos
X 4 Each @ 20 yrds
Gassers
7
(1 X 6@75%) (1 x 6@80%)

YOU LIFT AND RUN
REST
THURSDAY 7-17-14
STRETCH
BENCH
SQUAT
DB CURLS
TRICEP EXT
DB PUSH-UP ROWS
FULL SIT-UPS
LEG THROWS L/R
(1 X 8 @60%)
(2 X 5@75%)
(1 X 8 @60%)
(2 X 5@75%)
3 X 12
3 X 12
3X8
3X8
3 X 20
3 X 10
CONDITIONING:
WARM UP CIRCUIT
(1 X 3 @80%) (1 x 3@85%)
STRETCH
10 X 100's
8 x 50's
20 x 20's
7 GASSERS
YOU LIFT AND RUN
(1 X 3 @80%) (1 x 3@85%)
FRIDAY 7-18-14
STRETCH
POWER CLEAN
INCLINE BENCH
GLUTE HAM
4 WAY NECK
SB LUNGES
PUSH PRESS
CALF RAISES
PULL UPS
(1 X 8@50%)
(2 X 5@75%)
(1 X 8@60%)
(2 X 5@75%)
3X6
2 X 10
3 X 10
3 X 10
3X8
3 X 20
3 X 10
CONDITIONING:
WARM UP CIRCUIT
(1 X 3@80%) (1 x 3@85%)
STRETCH
Agilities X 4 Each
Plyos
X 4 Each @ 20 yrds
Gassers
7
(1 X 3@80%) (1 x 3@85%)

YOU LIFT AND RUN
Page 11
WEEK 10 (JULY 21-25)
MONDAY 7-21-14
STRETCH
SQUAT
BENCH PRESS
DB CURLS
TRICEP EXT
SB HIGH PULL
SB CLEAN SHRUGS
CONDITIONING:
WARM UP CIRCUIT
STRETCH
10 X 100's
8 x 50's
20 x 20's
7 GASSERS
YOU LIFT AND RUN
(1 X 10@65%)
(2 X 8@ 75%)
(1 x 6@80%)
(1 X 10@65%)
(2 X 8@ 75%)
(1 x 6@80%)
(2 X 8@ 60%)
(1 X 6 @ 70%)
(1 X 6@75%) (1 x 6@80%)
(1 X 10 @65%)
(1 X 8 @ 70%)
3 X 12
3 X 10
3 X 12
3X8
3 X 25
3X8
TUESDAY 7-22-14
STRETCH
POWER CLEAN
INCLINE BENCH
GLUTE HAMS
PULL UPS
PUSH PRESS
DB PUSH -UP ROWS
CALF RAISES
WEDNESDAY 7-23-14
3X6
3 X 10
3X8
3X8
3 X 10
3 X 10
3 X 20
CONDITIONING:
WARM UP CIRCUIT
(1 X 6 @75%) (1 x 5@80%)
STRETCH
Agilities X 4 Each
Plyos
X 4 Each @ 20 yrds
Gassers
7
YOU LIFT AND RUN
REST
THURSDAY 7-24-14
STRETCH
BENCH
SQUAT
DB CURLS
TRICEP EXT
DB PUSH-UP ROWS
FULL SIT-UPS
LEG THROWS L/R
(1 X 8 @ 65%)
(2 X 5 @75%)
(1 X 8 @ 65%)
(2 X 5 @75%)
3 X 12
3 X 12
3X8
3X8
3 X 20
3 X 10
CONDITIONING:
WARM UP CIRCUIT
(1 X 3 @85%) (1 x 3@90%)
STRETCH
10 X 100's
8 x 50's
20 x 20's
7 GASSERS
YOU LIFT AND RUN
(1 X 3 @85%) (1 x 3@ 90%)
FRIDAY 7-25-14
STRETCH
POWER CLEAN
INCLINE BENCH
GLUTE HAM
4 WAY NECK
SB LUNGES
PUSH PRESS
CALF RAISES
PULL UPS
(1 X 8 @ 60%)
(2 X 5 @ 75%)
(1 X 8 @ 60%)
(2 X 5 @ 75%)
3X6
2 X 10
3 X 10
3 X 10
3X8
3 X 20
3 X 10
CONDITIONING:
WARM UP CIRCUIT
(1 X 3@85%) (1 x 3@90%)
STRETCH
Agilities X 4 Each
Plyos
X 4 Each @ 20 yrds
Gassers
7
(1 X 3@85%) (1 x 3@90%)

YOU LIFT AND RUN
Page 12
WEEK 11 (JULY 28 - August 1)
MONDAY 7-28-14
STRETCH
SQUAT
BENCH PRESS
DB CURLS
TRICEP EXT
SB HIGH PULL
SB CLEAN SHRUGS
(1 X 10@65%)
(2 X 8@ 75%)
(1 x 6@80%)
(1 X 10@65%)
(2 X 8@ 75%)
(1 x 6@80%)
3 X 12
3 X 10
3 X 12
3X8
3 X 25
3X8
CONDITIONING:
WARM UP CIRCUIT
STRETCH
10 X 100'S
10 x 50's
20 x 20's
8 GASSERS
YOU LIFT AND RUN
TUESDAY 7-29-14
STRETCH
POWER CLEAN
INCLINE BENCH
GLUTE HAMS
PULL UPS
PUSH PRESS
DB PUSH -UP ROWS
CALF RAISES
WEDNESDAY 7-30-14
(2 X 8@ 60%)
(1 X 6 @ 70%)
(1 X 10 @65%)
(1 X 8 @ 70%)
3X6
3 X 10
3X8
3X8
3 X 10
3 X 10
3 X 20
CONDITIONING:
WARM UP CIRCUIT
(1 X 6 @75%) (1 x 5@80%)
STRETCH
Agilites X 4 Each
Plyos
X 4 Each @ 20 yrds
Gassers
8
(1 X 6@75%) (1 x 6@80%)

YOU LIFT AND RUN
REST
THURSDAY 7-31-14
STRETCH
BENCH
SQUAT
DB CURLS
TRICEP EXT
DB PUSH-UP ROWS
FULL SIT-UPS
LEG THROWS L/R
(1 X 8 @ 65%)
(2 X 5 @75%)
(1 X 3 @85%) (1 x 3@ 90%)
(1 X 8 @ 65%)
(2 X 5 @75%)
(1 X 3 @85%) (1 x 3@90%)
3 X 12
3 X 12
3X8
3X8
3 X 20
3 X 10
CONDITIONING:
WARM UP CIRCUIT
STRETCH
10 X 100'S
10 x 50's
20 x 20's
8 GASSERS

YOU LIFT AND RUN
FRIDAY 8-1-14
STRETCH
POWER CLEAN
INCLINE BENCH
GLUTE HAM
4 WAY NECK
SB LUNGES
PUSH PRESS
CALF RAISES
PULL UPS
(1 X 8 @ 60%)
(2 X 5 @ 75%)
(1 X 8 @ 60%)
(2 X 5 @ 75%)
3X6
2 X 10
3 X 10
3 X 10
3X8
3 X 20
3 X 10
CONDITIONING:
WARM UP CIRCUIT
(1 X 3@85%) (1 x 3@90%)
STRETCH
Agilites X 4 Each
Plyos
X 4 Each @ 20 yrds
Gassers
8
(1 X 3@85%) (1 x 3@90%)

YOU LIFT AND RUN
Page 13
WEEK 12 (AUGUST 4-8)
MONDAY 8-4-14
STRETCH
SQUAT
BENCH PRESS
DB CURLS
TRICEP EXT
SB HIGH PULL
SB CLEAN SHRUGS
(1 X 10@65%)
(2 X 8@ 75%)
(1 x 6@80%)
(1 X 10@65%)
(2 X 8@ 75%)
(1 x 6@80%)
3 X 12
3 X 10
3 X 12
3X8
3 X 25
3X8
CONDITIONING:
WARM UP CIRCUIT
STRETCH
10 X 100'S
10 x 50's
20 x 20's
8 GASSERS
YOU LIFT AND RUN
TUESDAY 8-5-14
STRETCH
POWER CLEAN
INCLINE BENCH
GLUTE HAMS
PULL UPS
PUSH PRESS
DB PUSH -UP ROWS
CALF RAISES
WEDNESDAY 8-6-14
(2 X 8@ 60%)
(1 X 6 @ 70%)
(1 X 10 @65%)
(1 X 8 @ 70%)
3X6
3 X 10
3X8
3X8
3 X 10
3 X 10
3 X 20
CONDITIONING:
WARM UP CIRCUIT
(1 X 6 @75%) (1 x 5@80%)
STRETCH
Agilites X 4 Each
Plyos
X 4 Each @ 20 yrds
Gassers
8
(1 X 6@75%) (1 x 6@80%)

YOU LIFT AND RUN
REST
THURSDAY 8-7-14
STRETCH
BENCH
SQUAT
DB CURLS
TRICEP EXT
DB PUSH-UP ROWS
FULL SIT-UPS
LEG THROWS L/R
(1 X 8 @ 65%)
(2 X 5 @75%)
(1 X 3 @85%) (1 x 3@ 90%)
(1 X 8 @ 65%)
(2 X 5 @75%)
(1 X 3 @85%) (1 x 3@90%)
3 X 12
3 X 12
3X8
3X8
3 X 20
3 X 10
CONDITIONING:
WARM UP CIRCUIT
STRETCH
10 X 100'S
10 x 50's
20 x 20's
8 GASSERS

YOU LIFT AND RUN
FRIDAY 8-8-14
STRETCH
POWER CLEAN
INCLINE BENCH
GLUTE HAM
4 WAY NECK
SB LUNGES
PUSH PRESS
CALF RAISES
PULL UPS
(1 X 8 @ 60%)
(2 X 5 @ 75%)
(1 X 8 @ 60%)
(2 X 5 @ 75%)
3X6
2 X 10
3 X 10
3 X 10
3X8
3 X 20
3 X 10
CONDITIONING:
WARM UP CIRCUIT
(1 X 3@85%) (1 x 3@90%)
STRETCH
Agilites X 4 Each
Plyos
X 4 Each @ 20 yrds
Gassers
8
(1 X 3@85%) (1 x 3@90%)

YOU LIFT AND RUN
Page 14
LIFTING GUIDE
BENCH PRESS:
Lay flat on the bench
Bring the bar down to your chest
Push the bar up to the original position with your arms fully extended
SQUAT:
Place the bar across your upper back

Keep your feet approximately shoulder width apart
Squat down until your thighs are parallel with the ground
Explode back up to the original position
POWER CLEAN:
Start with your feel approximately shoulder width apart with the bar
touching your shins
Explode upward while keeping the bar tight to your body
Drop your body under the weight in a squat position while catching the bar
across your chest/shoulders
Stand up with the weight
INCLINE BENCH:
Lay flat on the incline bench
Bring the bar down to your chest
Push the bar up to the original position with your arms fully extended
STRAIGHT BAR (S.B.) CLEAN SHRUGS:
Start with your feel approximately shoulder width apart with the bar
touching your shins
Explode upward while keeping the bar tight to your body
While the bar is moving upward jump off the ground and shrug your
shoulders upward
Page 15
PUSH PRESS:
Start in the final Power Clean position with the bar resting across your
chest/shoulders
Using your legs, force the weight upward while jumping off the ground
Lower the weight back down to your chest/shoulders
STRAIGHT LEG DEADLIFT:
Stand on a platform or other object that is raised about 6 inches to a foot
off the ground with the weight resting on the ground
Keep your feet about shoulder width apart and your legs slightly bent
Stand straight up while maintaining a flat back
Bend at the waist keeping a flat back until the weight nearly touches the
ground
Stand up again to the upright position
STRAIGHT BAR (S.B.) HIGH PULL:
Start in the standing position with your knees approximately shoulder
width apart and the bar resting on your thighs
Pull the bar up towards your chin while keeping it tight to your body and
your elbows above the bar
FRONT RAISES AND LATERAL RAISES:
Start with your feet approximately shoulder width apart and a dumbbell in
each hand
Raise your arms up in front of you until they are parallel with the ground
Lower your arms back down to your side
Raise your arms out to the side until they are parallel with the ground
CALF RAISES:
Stand with your toes on an elevated surface such as a stair step
Raise up using your calf muscles then lower yourself using full extension
Page 16
4 WAY NECK:
If a neck machine is available use it in all four directions (front, back, left,
right)
If not, lay on a bench and have a partner put pressure on your head in the
direction that you are working
LEG THROWS L/R:
Lay on your back while a partner stands with his feet on either side of your
head
Grab your partners legs while you raise your legs towards his chest
Have your partner throw your legs down in an alternating manner (left then
right)
Do not allow your feet to hit the ground while performing this exercise
DUMBBELL (D.B.) CURLS:
Start with a dumbbell in each hand
In an alternating manner (left then right) curl the weight up towards your
shoulder bending at the elbow
TRICEPS EXTENSION:
Start by holding a dumbbell above your head with both hands on the
dumbbell
Bending at the elbows, lower the dumbbell behind your head until your
arms are fully bent
Raise the dumbbell back up to the starting position
SIT-UPS:
Start in the sit-up position with a 45lb plate held in front of your chest
Raise up until your back is completely off the ground then lower back down
Page 17
LATERAL LUNGES:
Start with your feet approximately shoulder width apart holding a 45lb
plate at chest level
Lunge out to one side until the leg that you step with is parallel to the
ground
As you lunge rotate your other foot so that your heel is on the ground and
your toe is pointed upward
Alternate legs as you perform this exercise
PULL-UPS:
Alternate grips for each set: palms facing in and palms facing out
Start with your hands approximately shoulder width apart on the bar
Pull yourself up so your chin is above the bar then lower yourself back
down
GLUTE HAM:
If you have access to a Glute Ham Machine use it for this lift
If not, place a pad on the ground and put both knees on the pad
Have a partner hold your legs down from behind you
Do not bend at the waist and do not use your hands/arms
Lower yourself towards the ground until your chest is about 6 inches from
the ground
Raise yourself back up to the original position
DUMBBELL (D.B.) PUSH-UP ROWS:
Start in a push-up position with each hand balancing on a dumbbell
Do a push-up and raise yourself back up to the original position
Pull each dumbbell up in an alternating manner (left then right) trying to
get your elbow as high as possible
Page 18
CONDITIONING GUIDE
SPRINTS: Sprint the designated distance at full speed.
REST TIME BETWEEN REPS:
20s: 30 seconds
50s & 100s: 1 minute
POSITION SPECIFIC DRILLS: Contact your position coach for the exact drills.
RB: Coach Bland
QB: Coach Bright
OL/K/P/LS: Coach Weiser
WR/TE: Coach York
LB/DB: Coach Collins
DL: Coach Smith
CONDITIONING TEST: You must make 10 Gassers in a row in order to pass the
conditioning test when we report for camp.
GASSERS: Sprint 50 yards and touch the line with your foot. Turn around and
sprint back to the original line and touch with your foot. Turn around again and
finish through the 50 yard mark. You will run a total distance of 150 yards. Your
rest time between each Gasser should be 90 seconds.
GASSER TIMES BY POSITION: Each Gasser must be completed under the allotted
time for each position.
OL/DL: 30 seconds
ILB/TE/LS/K/P: 27 seconds
OLB/DB/QB/RB/WR: 25 seconds
Page 19
AGILITIES
PRO SHUTTLE: Setup 3 cones 5 yards apart each like the diagram below. You will
start and finish at cone #1. Start at cone #1 with one hand on the ground. Sprint
to cone #2 and touch the cone with your right hand. Turn and sprint to cone #3
and touch the cone with your left hand. Turn and sprint through cone #1.
L-DRILL: Setup 3 cones like the diagram below. You will start and finish at cone #1.
Start at cone #1 in a 3 point stance. Sprint to cone #2 and touch the line next to
cone #2 with your hand. Turn and sprint back to cone #1 and touch the line next
to cone #1 with your hand. Turn and sprint back to cone #2 and arc around the
cone towards cone #3. Figure 8 around cone #3 and sprint back towards cone #2.
Go around cone #2 and finish through cone #1.
Page 20
SQUARE DRILL: Setup 4 cones like the diagram below. You will start and finish at
cone #1. Start in a 3 point stance at cone #1. Sprint to cone #2. Turn and
backpedal to cone #3. Turn and carioca to cone #4. Turn and shuffle through cone
#1.
Page 21
PLYOMETRIC
Note: All drills are to be done in 20 yard segments.
POWER SKIP:
Individual bursts (jumps) off each leg simulating a basketball lay-up.
Alternate jump legs each time.
Jump as high as you can off each individual burst.
2 FOOT HOP:
Keep your feet approximately shoulder width apart while jumping
forward.
You want to work for speed and distance not height.
FROG JUMPS:
Start the drill in a squatted or Frog like stance. The key to this is to
jump as high and as far as you can. You want to have a sense of
urgency when you do this drill.
SINGLE LEG RUN:
Give the motion as if you are using both feet, but only one of them is
actually touching the ground. With the leg and foot that is not
touching the ground drive that knee up and dont forget to pump
your arms when you run.
Go down on one leg then come back using the other.
Page 22
100%
1RM
695
690
685
680
675
670
665
660
655
650
645
640
635
630
625
620
615
610
605
600
595
590
585
580
575
570
565
560
555
550
545
540
535
530
525
520
515
510
505
500
100%
95%
2RM
660
655
650
646
641
636
631
627
622
617
612
608
603
598
593
589
584
579
574
570
565
560
555
551
546
541
536
532
527
522
517
513
508
503
498
494
489
484
479
475
95%
90%
4RM
625
621
616
612
607
603
598
594
589
585
580
576
571
567
562
558
553
549
544
540
535
531
526
522
517
513
508
504
499
495
490
486
481
477
472
468
463
459
454
450
90%
85%
6RM
590
586
582
578
573
569
565
561
556
552
548
544
539
535
531
527
522
518
514
510
505
501
497
493
488
484
480
476
471
467
463
459
454
450
446
442
437
443
429
425
85%
80%
8RM
556
552
548
544
540
536
532
528
524
520
516
512
508
504
500
496
492
488
484
480
476
472
468
464
460
456
452
448
444
440
436
432
428
424
420
416
412
408
404
400
80%
75%
10RM
521
517
513
510
506
502
498
495
491
487
483
480
476
472
468
465
461
457
453
450
446
442
438
435
431
427
423
420
416
412
408
405
401
397
393
390
386
382
378
375
75%
70%
12RM
486
483
479
476
472
469
465
462
458
455
451
448
444
441
437
434
430
427
423
420
416
413
409
406
402
399
395
392
388
385
381
378
374
371
367
364
360
357
353
350
70%
65%
14RM
451
448
445
442
438
435
432
429
425
422
419
416
412
409
406
403
399
396
393
390
386
383
380
377
373
370
367
364
360
357
354
351
347
344
341
338
334
331
328
325
65%
60%
16RM
417
414
411
408
405
402
399
396
393
390
387
384
381
378
375
372
369
366
363
360
357
354
351
348
345
342
339
336
333
330
327
324
321
318
315
312
309
306
303
300
60%
55%
18RM
382
379
376
374
371
368
365
363
360
357
354
352
349
346
343
341
338
335
332
330
327
324
321
319
316
313
310
308
305
302
299
297
294
291
288
286
283
280
277
275
55%
50%
20RM
347
345
342
340
337
335
332
330
327
325
322
320
317
315
312
310
307
305
302
300
297
295
292
290
287
285
282
280
277
275
272
270
267
265
262
260
257
255
252
250
50%
100%
1RM
495
490
485
480
475
470
465
460
455
450
445
440
435
430
425
420
415
410
405
400
395
390
385
380
375
370
346
360
355
350
345
340
335
330
325
320
315
310
305
300
95%
2RM
470
465
460
456
451
446
441
437
432
427
422
418
413
408
403
399
394
389
384
380
375
370
365
361
356
351
346
342
337
332
327
323
318
313
308
304
299
294
289
285
90%
4RM
445
441
436
432
427
423
418
414
409
405
400
396
391
387
382
378
373
369
364
360
355
350
346
342
337
333
328
324
319
315
310
306
301
297
292
288
283
279
274
270
85%
6RM
420
416
412
408
403
399
395
391
386
382
378
374
369
365
361
357
352
348
344
340
335
331
327
323
318
314
310
306
301
297
293
289
284
280
276
272
267
263
259
255
80%
8RM
396
392
388
384
380
376
372
368
364
360
356
352
348
344
340
336
332
328
324
320
315
312
308
304
300
296
292
288
284
280
276
272
268
264
260
256
255
248
244
240
75%
10RM
371
367
363
360
356
352
348
345
341
337
333
330
326
322
318
315
311
307
303
300
296
292
288
285
281
277
273
270
266
262
258
255
251
247
243
240
236
232
228
225
70%
12RM
346
343
339
336
332
329
325
322
318
315
311
308
304
301
297
294
290
287
283
280
276
273
269
266
262
259
255
252
248
245
241
238
234
231
227
224
220
217
213
210
65%
14RM
321
318
315
312
308
305
302
299
295
292
289
286
282
279
276
273
269
266
263
260
256
253
250
247
243
240
237
234
230
227
224
221
217
214
211
208
204
201
198
195
60%
16RM
297
294
291
288
285
282
279
276
273
270
267
264
261
258
255
252
249
246
243
240
237
234
231
228
225
222
219
216
231
210
207
204
201
198
195
192
189
186
183
180
55%
18RM
272
269
266
264
261
258
255
253
250
247
244
242
239
236
233
231
228
225
222
220
217
214
211
209
206
203
200
198
195
192
189
187
184
181
178
176
173
170
167
165
50%
20RM
247
245
242
240
237
235
232
230
227
225
222
220
217
215
212
210
207
205
202
200
197
195
192
190
187
185
182
180
177
175
172
170
167
165
162
160
157
155
152
150
1RM
295
290
285
280
275
270
265
260
255
250
245
240
235
230
225
220
215
210
205
200
195
190
185
180
175
170
165
160
155
150
145
140
135
130
125
120
115
110
105
100
95%
90%
85%
80%
75%
70%
65%
60%
55%
50%
2RM
280
275
270
266
261
265
251
247
242
237
232
228
223
218
213
209
204
199
194
190
185
180
175
171
166
161
156
152
147
142
137
133
128
123
118
114
109
104
99
95
4RM
265
261
256
252
247
243
238
234
229
225
220
216
211
207
202
195
193
189
184
180
175
171
166
162
157
153
148
144
139
135
130
126
121
117
112
108
103
99
94
90
6RM
250
246
242
238
233
229
225
221
216
212
208
204
199
195
191
187
182
178
174
170
165
161
157
153
148
144
140
136
131
127
123
119
114
110
106
102
97
93
89
85
8RM
236
232
228
224
220
216
212
208
204
200
196
192
188
184
180
176
172
168
164
160
156
152
148
144
140
136
132
128
124
120
116
112
108
104
100
96
92
88
84
80
10RM
221
217
213
210
206
202
198
195
191
187
183
180
176
172
168
165
161
157
153
150
146
142
138
135
131
127
123
120
116
112
108
105
101
97
93
90
86
82
78
75
12RM
206
203
199
196
192
189
185
182
178
175
171
168
164
161
157
154
150
147
143
140
136
133
129
126
122
119
115
112
108
105
101
98
94
91
87
84
80
77
73
70
14RM
191
188
185
182
178
175
172
169
165
162
159
156
152
149
146
143
139
136
133
130
126
124
120
117
113
110
107
104
100
97
94
91
87
84
81
78
74
71
68
65
16RM
177
174
171
168
165
162
159
156
153
150
147
144
141
138
135
132
129
126
123
120
117
114
111
108
105
102
99
96
93
90
87
84
81
78
75
72
69
66
63
60
18RM
162
159
156
154
151
148
145
143
140
137
134
132
129
126
123
121
118
115
112
110
107
104
101
99
96
93
90
88
85
82
79
77
74
71
68
66
63
60
57
55
20RM
147
145
142
140
137
135
132
130
127
125
122
120
117
115
112
110
107
105
102
100
97
95
92
90
87
85
82
80
77
75
72
70
67
65
62
60
57
55
52
50

Mississippi College 2014 Summer Workout Program

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Mississippi College 2014 Summer Workout Program

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Dear Choctaw,

Warm-Up Circuit and Stretch Routine ......................................................... 1

WARM-UP CIRCUIT AND STRETCH ROUTINE

PREPARATION FOR THE 2014 PRE-SEASON STRENGTH & CONDITIONING PROGRAM

MAY 12th - 16th

WEEK 1 (MAY 19-23)

(1 X 8@50%) (1 X 8@55%) (2 X 6@60%)

WEEK 2 (MAY 26-30)

(1 X 8@50%) (1 X 8@55%) (2 X 6@60%)

WEEK 3 (June 2-6)

(1 X 8@50%) (1 X 8@55%) (2 X 6@60%)

WEEK 4 (JUNE 9-13)

STRETCH BEFORE AND AFTER

STRETCH BEFORE AND AFTER

WEEK 5 (JUNE 16-20)

STRETCH BEFORE AND AFTER

STRETCH BEFORE AND AFTER

STRETCH BEFORE AND AFTER

STRETCH BEFORE AND AFTER

WEEK 6 (JUNE 23-27)

STRETCH BEFORE AND AFTER

STRETCH BEFORE AND AFTER

STRETCH BEFORE AND AFTER

STRETCH BEFORE AND AFTER

WEEK 7 (JUNE 30-JULY 4)

STRETCH BEFORE AND AFTER

STRETCH BEFORE AND AFTER

STRETCH BEFORE AND AFTER

STRETCH BEFORE AND AFTER

WEEK 8 (JULY 7-11)

STRETCH BEFORE AND AFTER

STRETCH BEFORE AND AFTER

STRETCH BEFORE AND AFTER

STRETCH BEFORE AND AFTER

WEEK 9 (JULY 14-18)

STRETCH BEFORE AND AFTER

STRETCH BEFORE AND AFTER

WEEK 10 (JULY 21-25)

STRETCH BEFORE AND AFTER

WEEK 11 (JULY 28 - August 1)

STRETCH BEFORE AND AFTER

STRETCH BEFORE AND AFTER

STRETCH BEFORE AND AFTER

WEEK 12 (AUGUST 4-8)

STRETCH BEFORE AND AFTER

STRETCH BEFORE AND AFTER

STRETCH BEFORE AND AFTER

Place the bar across your upper back

QB: Coach Bright

OL/K/P/LS: Coach Weiser

WR/TE: Coach York

LB/DB: Coach Collins

DL: Coach Smith

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