Individual Winter Workout '09

Important Information:

The lifts are listed in a specific order.  Follow that order as closely as possible.  Make sure to stay within the sets and reps listed.  Also, the plyometric and sprint workouts are to occur on specific days.  The plyometric workouts should occur on your Clean days (Monday’s and Wednesday’s) and the Sprint workouts should occur on Tuesday and Friday’s. 

Thursday is an off day.  IT IS AS IMPORTANT TO RECOVER AS IT IS TO TRAIN!!!  Do not lift or run on those days.  Doing so will slow your progress!

Hydrate your body!  By doing so you will avoid the chance of injury while at the same time providing your body with the necessary requirements to train effectively and see optimal gains.

The iron never lies.  There is no luck in the weight room or on the track.  Be smart about what you are doing.  Have a spotter!  Do not try to get lucky using poor form and dangerous movements.  Doing so puts you at risk of injury or DEATH!!!

Remember, you truly can’t control a lot about football.  You can not control the calls that are made by coaches or officials.  You can not control playing time.  You can not control a depth chart.  What are you in control of?  How big, fast, and strong you arrive to summer camp.  The only thing you can truly control is how good your physical condition is when you arrive at Mendocino College. 

Good luck and call me if you have any questions.
                                                -Coach Mari
                                                (707) 468-3098

Week 1+2 (November 17 + 24)

Monday

High Pulls 2x5 (lite)
Power Hang Cleans  4x6 (50, 55, 55, 60% of estimated Max)
Back Squats 4x12 (45, 45, 50, 50% of estimated Max)
RDL’s  4x12 (progressive and lite)
Any Back Lifts (lat pulls, seated row, dumbbell, row, shrugs) 4x12 pro and lite
Any Bicep Lifts 4x12 progressive and lite
Abs

Tuesday

Bench Press 4x12 (45, 45, 50, 50% of estimated Max)
Dumbbell bench, incline, shoulder press, machine, etc.) 4x12 pro and lite
Any Tricep Lifts 4x12 progressive and lite
Abs

Wednesday

High Pulls 2x5 (lite)
Clean-Squats  2x6 (50, 55% of estimated Max)
Clean-Jerks  2x6 (50, 55% of estimated Max)
Clean  2x6 (55, 60% of estimated Max)
Any Back Lifts (lat pulls, seated row, dumbbell, row, shrugs) 4x12 pro and lite
Any Bicep Lifts 4x12 progressive and lite
Abs

Thursday

Off (No Lifting or Running)

Friday

Back Squats  4x12 (45, 45, 50, 50% of estimated Max)
Front Squats  4x12 (45, 45, 50, 50% of estimated Max)
RDL’s  4x12 (progressive and lite)
Bench Press 4x12 (45, 45, 50, 50% of estimated Max)
Dumbbell bench, incline, shoulder press, machine, etc.) 4x12 pro and lite
Any Tricep Lifts 4x12 progressive and lite
Abs
Opt:  If you know how to do Snatches follow the Sets and Reps on Monday.

Week 3 + 4 (Dec 1 + 8)

Monday

High Pulls 2x5 (lite)
Power Hang Cleans  5x5 (60, 60, 65, 65, 70% of estimated Max)
Back Squats 5x10 (60, 60, 65, 65, 70% of estimated Max)
RDL’s  5x10 (progressive and moderate)
Any Back Lifts (lat pulls, seated row, dumbbell, row, shrugs) 5x10 pro and moderate
Any Bicep Lifts 5x10 progressive and moderate
Abs

Tuesday

Bench Press 5x10 (60, 60, 65, 65, 70% of estimated Max)
Dumbbell bench, incline, shoulder press, machine, etc.) 5x10 pro and moderate
Any Tricep Lifts 5x10 progressive and moderate
Abs

Wednesday

High Pulls 2x5 (lite)
Clean-Squats  1x5 (60% of estimated Max)
Clean-Jerks  1x5 (60% of estimated Max)
Clean  3x5 (60, 65, 70% of estimated Max)
Any Back Lifts (lat pulls, seated row, dumbbell, row, shrugs) 5x10 pro and moderate
Any Bicep Lifts 5x10 progressive and moderate
Abs

Thursday,

Off (No Lifting or Running)

Friday

Back Squats  5x10 (60, 60, 65, 65, 70% of estimated Max)
Front Squats  5x10 (60, 60, 65, 65, 70% of estimated Max)
RDL’s  5x10 (progressive and moderate)
Bench Press 5x10 (45, 45, 50, 50% of estimated Max)
Dumbbell bench, incline, shoulder press, machine, etc.) 5x10 pro and moderate
Any Tricep Lifts 5x10 progressive and moderate
Abs
Opt:  If you know how to do Snatches follow the Sets and Reps on Monday.

Week 5 + 6 (Dec 15 + 22)

Monday
High Pulls 2x5 (lite)
Power Hang Cleans  5x4 (70, 70, 75, 75, 80% of estimated Max)
Back Squats 4x8 (70, 75, 75, 80% of estimated Max)
RDL’s  4x8 (progressive, finish heavy)
Any Back Lifts (lat pulls, seated row, dumbbell, row, shrugs) 4x8 pro, finish heavy
Any Bicep Lifts 4x8 progressive, finish heavy
Abs

Tuesday

Bench Press 4x8 (70, 75, 75, 80% of estimated Max)
Dumbbell bench, incline, shoulder press, machine, etc.) 4x8 pro, finish heavy
Any Tricep Lifts 4x8 pro, finish heavy
Abs

Wednesday

High Pulls 2x5 (lite)
Clean-Squats  1x4 (70% of estimated Max)
Clean-Jerks  1x4 (70% of estimated Max)
Clean  3x4 (70, 75, 80% of estimated Max)
Any Back Lifts (lat pulls, seated row, dumbbell, row, shrugs) 4x8 pro, finish heavy
Any Bicep Lifts 4x8 pro, finish heavy
Abs

Thursday

Off (No Lifting or Running)

Friday

Back Squats  4x8 (70, 75, 75, 80% of estimated Max)
Front Squats  4x8 (70, 75, 75, 80% of estimated Max)
RDL’s  4x8 pro, finish heavy
Bench Press 4x8 (70, 75, 75, 80% of estimated Max)
Dumbbell bench, incline, shoulder press, machine, etc.) 4x8 pro, finish heavy
Any Tricep Lifts 4x8 pro, finish heavy
Abs
Opt:  If you know how to do Snatches follow the Sets and Reps on Monday.

Week 7 (December 29)

Monday

High Pulls 2x5 (lite)
Power Hang Cleans  6x3 (75, 80, 80, 85, 85, 90% of estimated Max)
Back Squats 6x5 (75, 80, 80, 85, 85, 90% of estimated Max)
RDL’s  6x5 (progressive, finish heavy)
Any Back Lifts (lat pulls, seated row, dumbbell, row, shrugs) 6x5 pro, finish heavy
Any Bicep Lifts 6x5 progressive, finish heavy
Abs

Tuesday

Bench Press 6x5 (75, 80, 80, 85, 85, 90% of estimated Max)
Dumbbell bench, incline, shoulder press, machine, etc.) 6x5 pro, finish heavy
Any Tricep Lifts 6x5 pro, finish heavy
Abs

Wednesday
High Pulls 2x5 (lite)
Clean-Squats  2x3 (80, 85% of estimated Max)
Clean-Jerks  2x3 (80, 85% of estimated Max)
Clean  2x3 (85, 90% of estimated Max)
Any Back Lifts (lat pulls, seated row, dumbbell, row, shrugs) 6x5 pro, finish heavy
Any Bicep Lifts 6x5 pro, finish heavy
Abs

Thursday

Off (No Lifting or Running)

Friday

Back Squats  6x5 (75, 80, 80, 85, 85, 90% of estimated Max)
Front Squats  6x5 (75, 80, 80, 85, 85, 90% of estimated Max)
RDL’s  6x5 pro, finish heavy
Bench Press 6x5 (75, 80, 80, 85, 85, 90% of estimated Max)
Dumbbell bench, incline, shoulder press, machine, etc.) 6x5 pro, finish heavy
Any Tricep Lifts 6x5 pro, finish heavy
Abs
Opt:  If you know how to do Snatches follow the Sets and Reps on Monday.

Week 8 (Jan 5)

Monday, June 27

High Pulls 2x5 (lite)
Power Hang Cleans  6x1 (80, 85, 90, 95,100, 100+?% of estimated Max)New Max:____
Back Squats 6x1 (80, 85, 90, 95,100, 100+?% of estimated Max)New Max:___________
RDL’s  3x10 (progressive, finish moderate)
Any Back Lifts (lat pulls, seated row, dumbbell, row, shrugs) 6x3 pro, last set work to failure
Any Bicep Lifts 6x3 progressive, last set work to failure
Abs

Tuesday, June 28

Bench Press 6x1 (80, 85, 90, 95,100, 100+?% of estimated Max)New Max:___________
Dumbbell bench, incline, shoulder press, machine, etc.) 6x3 pro, last set work to failure
Any Tricep Lifts 6x3 pro, last set work to failure
Abs

Wednesday, June 29

High Pulls 2x5 (lite)
Clean-Squats  3x1 (85, 90, 95% of estimated Max)
Clean-Jerks  3x1 (85, 90, 95% of estimated Max))
Clean  3x1 (95, 100, 100+?% of estimated Max)New Max:  _______________________
Any Back Lifts (lat pulls, seated row, dumbbell, row, shrugs) 6x3 pro, last set work to failure
Any Bicep Lifts 6x3 pro, last set work to failure
Abs

Thursday, June 30

Off (No Lifting or Running)

Friday, July 1

Back Squats  3x5 (60, 70, 80% of New Max)
Front Squats  3x5 (60, 70, 80% of New Max)
RDL’s  3x10 pro, finish very lite
Bench Press 3x5 (60, 70, 80% of New Max)
Dumbbell bench, incline, shoulder press, machine, etc.) 3x5 pro, finish very lite
Any Tricep Lifts 3x5 pro, finish very lite
Abs

Week 9 (Jan 12)

Monday

High Pulls 2x5 (lite)
Power Hang Cleans  3x5 (60, 70, 80% of New Max)
Back Squats 3x5 (60, 70, 80% of New Max)
RDL’s  3x5 pro, finish very lite
Any Back Lifts (lat pulls, seated row, dumbbell, row, shrugs) 3x5 pro, finish very lite
Any Bicep Lifts 3x5 pro, finish very lite
Abs

Tuesday

Bench Press 3x5 (60, 70, 80% of New Max)
Dumbbell bench, incline, shoulder press, machine, etc.) 3x5 pro, finish very lite
Any Tricep Lifts 3x5 pro, finish very lite
Abs

Wednesday

Off (No Lifting or Running)

Thursday

Off (No Lifting or Running)

Friday
Off (No Lifting or Running)

Plyometric Workout (Monday + Wednesday AFTER LIFTING IS COMPLETE)
Warm-Up

1. 1 Lap (warm-up jog)

2. Duck Walks (flex toes, lock knees, walk 20 yds)
3. Lunge Walks (Big step, push off of heels, walk 20 yds)
4. Side Lunge Walks (Big lateral step, change lead leg, 20yds)
5. Step Pulls (Step, Reach Back, pull-change lead leg, 20 yds)
6. Side to Side Shuffle (easy-medium, 20 yds)
7. Carioca (easy-medium, 20 yds)
8. High Knees (easy-medium, 20 yds)
9. Butt Kickers (easy-medium, 20 yds)
10. High Knees + Stride (High knees 10yds, stride 10yds)
11. High Knees + Sprint (High knees 10yds, sprint 10yds)
12. Big Back Pedal (20 yds)
13. Skips (20yds)
14. Skips + Kicks (20 yds)

Workout

1. Ankle Flips 2x6 (explode up using just ankle reflex)
2. Ankle Flips w/Twist 2x12 (add a ¼ turn left, middle, right, and repeat)
3. Single Leg Ankle Flips 2x8 (same as #1 but use one leg at a time/aleternate)
4. Rocket Jump 2x6 (squat down and explode up, reach for the sky/repeat)
5. Tuck Jump 2x6 (explode up and tuck knees to chest/repeat)
6. Bounding 2x20yds (explode from each leg for distance/repeat)

Medballs

1. Torso Circuit (side/side, firgure 8’s, over/under, sit-up, back crunch)
2. Chest Pass 2x10 (explode with legs and push ball with arms)
3. Soccer Pass 2x10 (explode with legs and soccer pass the ball)
4. Oager Toss 2x10 (explode with legs and throw ball backwards and up)

Cool Down

1. 1 lap
2. Static Stretch

Sprint Workout (Tuesday + Friday AFTER LIFTING IS COMPLETE)

Warm-Up

1. 1 Lap (warm-up jog)
2. Duck Walks (flex toes, lock knees, walk 20 yds)
3. Lunge Walks (Big step, push off of heels, walk 20 yds)
4. Side Lunge Walks (Big lateral step, change lead leg, 20yds)
5. Step Pulls (Step, Reach Back, pull-change lead leg, 20 yds)
6. Side to Side Shuffle (easy-medium, 20 yds)
7. Carioca (easy-medium, 20 yds)
8. High Knees (easy-medium, 20 yds)
9. Butt Kickers (easy-medium, 20 yds)
10. High Knees + Stride (High knees 10yds, stride 10yds)
11. High Knees + Sprint (High knees 10yds, sprint 10yds)
12. Big Back Pedal (20 yds)
13. Skips (20yds)
14. Skips + Kicks (20 yds)

Workout Tuesday

1. Arm Drills 2x15 (arm drive from eyes to hips)
2. Fast Claw 2x10 (lift leg to hip level and attack ground)
3. 20-20-20  x4-6 (Build-up 20, sprint 20, decelerate 20)
4. Falling Starts 4x10 (stand straight, fall forward + sprint)
5. Long Ladders x4-6 (pace cone 5, 10, 15, + 20 yds)

Work Out Friday

1. 20-20-20  x4-6
2. Falling Starts 4x10
3. Lying Starts (pop-ups) x4-6 (Start on stomach, on command popup and sprint)
4. Fartleks  8-10 sprints (stride 110, walk endzones)

Cool Down
1 lap
Static Stretch

 COMPLETE 1-11 without stopping.  Slowly add next ab exercise.  Goal is to be able to do entire routine without rest.
Super Abs