“Winning is not a sometime thing; it’s all time thing. You don’t win once in a while, you don’t do things right once in a while, you do them right all the time. Winning is habit.Unfortuneatly so is losing.”
                                                Coach Vince Lombardi

All current Mendocino College Golden Eagle players and prospective players, THIS IS THE FOUNDATION! Do not mistake this for just another workout plan. These six weeks are the beginning of our season. Spring has brushed up our skills and prepped us for this moment. We now must attack these lifts and runs with intensity, focus and detail. 110% effort is the expectation. Success of our season is predicated on what you do in these summer workouts. Get your mind right and workout with a purpose! There will be no excuses once summer training starts July 13th. These workouts are easily broken down to 4 days a week. Each day is strategically specified for explosiveness and muscle conditioning. Simply follow and set your mind to win in everything you do, and you will help us continue the “winning habit” at Mendocino College.

Week 1

Monday May 31:

150 Crunches/Jump Rope (250 Hops)
Bench Press 4X10
1 arm DB Bench/Plyo Push-up (clap) 3X10
DB Flies/St. Bar Upright row (High Pull) 3X10
Seated St. Bar Shoulder Press 3X20
With DB’s Front Raise/Lateral raise/Shoulder press/Upright Row 3X10
St. Bar Shrugs 3X8
Tricep/Tricep 3X10
Tricep/Tricep 3X10

3 X 60 Yard Ladders
3 X 20 Yard Sprints
3 X 40 Yard Sprints
3 X 55 Yard Sprints
3 X 110 Yard Sprints
4 X 220 Yard Sprints

Tuesday June 1:

100 Sit-Ups/Jump Rope (250 Hops)
Hang Clean 4X5
Hang Clean and Jerk (Jerk is the push up after the clean) 3X5
Pull-ups Over/Under (Over and Under refer to Hand Placement or Your Grip) 3X8
5 count squat (Hold for 5 sec.)/Walking Lunge with weight (Lunge 8 each legs) 3X8
Box Jump (Or on top of a flat bench) 1 leg/2 leg 3X8
St. Leg Dead Lift/30 Calf Raises 3X8
Bicep/Bicep/Bicep 3X10
Bicep/30 Forearm curls 3X30

Thursday June 3:

150 Crunches/Jump Rope (250 Hops)
Incline Press 4X10
Standing St. Bar Shoulder press 3X10
With DB’s Front Raise/Lateral raise/Shoulder press/Upright Row 3X10
Shrug and Upright Row (High Pull) 3X8
Shrug Strip Set With 3 Plates (Down and Back Up) 10 reps per plate, 3 sets
Close Grip Bench/DB Bench/St. Bar Floor Press (Elbows to Ground then Press) 3X8
Tricep/Tricep 3X10
Tricep/Tricep 3X10

3 X 60 Yard Ladders
3 X 20 Yard Sprints
3 X 40 Yard Sprints
3 X 55 Yard Sprints
3 X 110 Yard Sprints
4 X 220 Yard Sprints

Friday June 4:

100 Sit-Ups/Jump Rope (250 Hops)
Squats 4X10
Leg Extension/Leg Curls 4X10
Clean Complex (Shrug, High Pull, Clean is 1 rep) 3X3
Lat Pull Down Chest/Back 4X8
Bicep/Bicep 3X10
Bicep/Bicep 3X10

Week 2

Monday June 7:

200 Crunches/Jump Rope (300 Hops)
Bench Press 4X8
1 arm DB Bench/Plyo Push-up (clap) 3X8
DB Flies/St. Bar Upright row (High Pull) 3X8
Seated St. Bar Shoulder Press 3X20
With DB’s Front Raise/Lateral raise/Shoulder press/Upright Row 3X10
St. Bar Shrugs (2 second hold) 3X8
Tricep/Tricep 3X10
Tricep/Tricep 3X10

4 X 60 Yard Ladders
4 X 20 Yard Sprints
4 X 40 Yard Sprints
4 X 55 Yard Sprints
4 X 110 Yard Sprints
4 X 220 Yard Sprints

Tuesday June 8:

125 Sit-Ups/Jump Rope (300 Hops)
Hang Clean 4X5
Hang Clean and Jerk (Jerk-is Pushing the Weight Up, Toward the Roof After Clean) 3X5
Pull-ups Over/Under (Over and Under refer to Hand Placement or Your Grip) 3X8
5 count squat (Hold for 5 sec.)/Walking Lunge with weight (Lunge 8 each legs) 3X8
Box Jump (Or on top of a flat bench) 1 leg/2 leg 3X8
St. Leg Dead Lift/30 Calf Raises 3X8
Bicep/Bicep/Bicep 3X10
Bicep/30 Forearm curls 3X30

Thursday June 10:

200 Crunches/Jump Rope (300 Hops)
Incline Press 4X8
Standing St. Bar Shoulder press 3X8
With DB’s Front Raise/Lateral raise/Shoulder press/Upright Row 3X10
Shrug and Upright Row (High Pull) 3X8
Shrug Strip Set With 3 Plates (Down and Back Up) 10 reps per plate, 3 sets
Close Grip Bench/DB Bench/St. Bar Floor Press (Elbows to Ground then Press) 3X8
Tricep/Tricep 3X10
Tricep/Tricep 3X10

4 X 60 Yard Ladders
4 X 20 Yard Sprints
4 X 40 Yard Sprints
4 X 55 Yard Sprints
4 X 110 Yard Sprints
4 X 220 Yard Sprints

Friday June 11:

125 Sit-Ups/Jump Rope (300 Hops)
Squats 4X8
Leg Extension/Leg Curls 4X12
Clean Complex (Shrug, High Pull, Clean is 1 rep) 3X3
Lat Pull Down Chest/Back 4X10
Bicep/Bicep 3X10
Bicep/Bicep 3X10

Week 3

Monday June 14:

250 Crunches/Jump Rope (350 Hops)
Bench Press 4X6
1 arm DB Bench/Plyo Push-up (clap) 3X6
DB Flies/St. Bar Upright row (High Pull) 3X8
Seated St. Bar Shoulder Press 3X20
With DB’s Front Raise/Lateral raise/Shoulder press/Upright Row 3X10
St. Bar Shrugs (5 second hold) 3X8
Tricep/Tricep 3X10
Tricep/Tricep 3X10

3 X 60 Yard Ladders
5 X 20 Yard Sprints
5 X 40 Yard Sprints
5 X 55 Yard Sprints
5 X 110 Yard Sprints
5 X 220 Yard Sprints        

Tuesday June 15:

150 Sit-Ups/Jump Rope (350 Hops)
Hang Clean 4X5
Hang Clean and Jerk (Jerk-is Pushing the Weight Up, Toward the Roof After Clean) 3X5
Pull-ups Over/Under (Over and Under refer to Hand Placement or Your Grip) 3X8
5 count squat (Hold for 5 sec.)/Walking Lunge with weight (Lunge 8 each legs) 3X8
Box Jump (Or on top of a flat bench) 1 leg/2 leg 3X8
St. Leg Dead Lift/30 Calf Raises 3X8
Bicep/Bicep/Bicep 3X10
Bicep/30 Forearm curls 3X30

Thursday June 17:

250 Crunches/Jump Rope (350 Hops)
Incline Press 4X6
Standing St. Bar Shoulder press 3X6
With DB’s Front Raise/Lateral raise/Shoulder press/Upright Row 3X10
Shrug and Upright Row (High Pull) 3X8
Shrug Strip Set With 3 Plates (Down and Back Up) 10 reps per plate, 3 sets
Close Grip Bench/DB Bench/St. Bar Floor Press (Elbows to Ground then Press) 3X8
Tricep/Tricep 3X10
Tricep/Tricep 3X10

3 X 60 Yard Ladders
5 X 20 Yard Sprints
5 X 40 Yard Sprints
5 X 55 Yard Sprints
5 X 110 Yard Sprints
5 X 220 Yard Sprints        

Friday June 18:

150 Sit-Ups/Jump Rope (350 Hops)
Squats 4X6
Leg Extension/Leg Curls 4X15
Clean Complex (Shrug, High Pull, Clean is 1 rep) 3X3
Lat Pull Down Chest/Back 4X12
Bicep/Bicep 3X10
Bicep/Bicep 3X10

Week 4

Monday June 21:

50 Crunches/20 St. Leg Raises 4 Sets
Jump Rope (400 Hops)
Bench 4X10
Incline/Decline 3X8
Upright Row 3X15
Lateral/Front Raises (W/ DB’s) 3X8
DB Shoulder Press/ST. Bar Standing Bench Press (Elbows Up, Push Bar Out Away From Body) 3X10
Heavy DB Shrugs/Heavy St. Bar Shrugs 3X10
Triceps/Triceps 3X10
Triceps/Triceps 3X10

3 X 60 Yard Ladders
3 X 20 Yard Sprints
3 X 40 Yard Sprints
3 X 55 Yard Sprints
2 X 110 Yard Sprints
4 X 220 Yard Sprints

Tuesday June 22:

25 Sit-Ups/20 St. Leg Raises 4 Sets
Jump Rope (400 Hops)
Hang Clean 4X3
1 leg hops (Rt. And Lt.)/2 leg Hops (Knees to Chest) 3X20 Seconds
1 Arm DB Shoulder Press (Standing and Heavy) 3X5
1 Arm rows 3X20
DB Squat/Wall Sits (W/ 2 Plates on Lap for 30 seconds) 3X8
Leg Curls/Calf Raises 3X30
Bicep/Bicep 3X10
Bicep/Bicep 3X10

Wednesday June 23:

Warm-Up and Stretch
3 X 60 Yard Ladders
3 X 20 Yard Sprints
3 X 40 Yard Sprints
3 X 55 Yard Sprints
2 X 110 Yard Sprints
4 X 220 Yard Sprints

Thursday June 24:

50 Crunches/20 St. Leg Raises 4 Sets
Jump Rope (400 Hops)
Incline Press 4X10
Standing St. Bar Shoulder Press 3X8
With DB’s Front Raise/Lateral raise/Shoulder press/Upright Row 3X10
Bench Press 0-100 (Bring Weight Down to Chest, Completely relax then Press Up)/1 Arm Standing
 DB Shoulder Press 3X8
St. Bar Shrugs (10 Second Hold for Each rep) 3X8
Triceps/Triceps 3X10
Triceps/Triceps 3X10

Friday June 25:

25 Sit-Ups/20 St. Leg Raises 4 Sets
Jump Rope (400 Hops)
DB Jump Squat 3X8
Leg Extension/Leg Curls 3X30
Calf Raises 3X30
Clean Complex W/ Jerk (Shrug, High Pull, Clean, Push Up) 3X3
Reverse Grip Lat Pull-Down (Under hand grip) 3X12
Bent Over Rows/Pull-Ups 3X10
Bicep/Bicep 3X10
Bicep/Bicep 3X10

3 X 60 Yard Ladders
3 X 20 Yard Sprints
3 X 40 Yard Sprints
3 X 55 Yard Sprints
2 X 110 Yard Sprints
4 X 220 Yard Sprints

Week 5

Monday June 28:

50 Crunches/20 St. Leg Raises 4 Sets
Jump Rope (450 Hops)
Bench 4X12
Incline/Decline 3X8
Upright Row 3X15
Lateral/Front Raises (W/ DB’s) 3X8
DB Shoulder Press/ST. Bar Standing Bench Press (Elbows Up, Push Bar Out Away From Body) 3X10
Heavy DB Shrugs/Heavy St. Bar Shrugs 3X10
Triceps/Triceps 3X10
Triceps/Triceps 3X10

3 X 60 Yard Ladders
4 X 20 Yard Sprints
4 X 40 Yard Sprints
4 X 55 Yard Sprints
4 X 110 Yard Sprints
3 X 220 Yard Sprints
Tuesday June 29:

25 Sit-Ups/20 St. Leg Raises 4 Sets
Jump Rope (450 Hops)
Hang Clean 4X3
1 leg hops (Rt. And Lt.)/2 leg Hops (Knees to Chest) 3X20 Seconds
1 Arm DB Shoulder Press (Standing and Heavy) 3X5
1 Arm rows 3X20
DB Squat/Wall Sits (W/ 2 Plates on Lap for 30 seconds) 3X8
Leg Curls/Calf Raises 3X30
Bicep/Bicep 3X10
Bicep/Bicep 3X10

Wednesday June 30:

Warm-Up and Stretch
3 X 60 Yard Ladders
4 X 20 Yard Sprints
4 X 40 Yard Sprints
4 X 55 Yard Sprints
4 X 110 Yard Sprints
3 X 220 Yard Sprints

Thursday July 1:

50 Crunches/20 St. Leg Raises 4 Sets
Jump Rope (450 Hops)
Incline Press 4X12
Standing St. Bar Shoulder Press 3X8
With DB’s Front Raise/Lateral raise/Shoulder press/Upright Row 3X10
Bench Press 0-100 (Bring Weight Down to Chest, Completely relax then Press Up)/1 Arm Standing Shoulder Press 3X8
St. Bar Shrugs (10 Second Hold for Each rep) 3X8
Triceps/Triceps 3X10
Triceps/Triceps 3X10

Friday July 2:

25 Sit-Ups/20 St. Leg Raises 4 Sets
Jump Rope (450 Hops)
DB Jump Squat 3X10
Leg Extension/Leg Curls 3X30
Calf Raises 3X30
Clean Complex W/ Jerk (Shrug, High Pull, Clean, Push Up) 3X3
Reverse Grip Lat Pull-Down (Under hand grip) 3X15
Bent Over Rows/Pull-Ups 3X10
Bicep/Bicep 3X10
Bicep/Bicep 3X10

3 X 60 Yard Ladders
4 X 20 Yard Sprints
4 X 40 Yard Sprints
4 X 55 Yard Sprints
4 X 110 Yard Sprints
3 X 220 Yard Sprints

Week 6

Monday July 5:

50 Crunches/20 St. Leg Raises 4 Sets
Jump Rope (500 Hops)
Bench 4X15
Incline/Decline 3X8
Upright Row 3X15
Lateral/Front Raises (W/ DB’s) 3X8
DB Shoulder Press/ST. Bar Standing Bench Press (Elbows Up, Push Bar Out Away From Body) 3X10
Heavy DB Shrugs/Heavy St. Bar Shrugs 3X10
Triceps/Triceps 3X10
Triceps/Triceps 3X10

3 X 60 Yard Ladders
5 X 20 Yard Sprints
5 X 40 Yard Sprints
5 X 55 Yard Sprints
5 X 110 Yard Sprints
4 X 220 Yard Sprints
Tuesday July 6:

25 Sit-Ups/20 St. Leg Raises 4 Sets
Jump Rope (500 Hops)
Hang Clean 4X3
1 leg hops (Rt. And Lt.)/2 leg Hops (Knees to Chest) 3X20 Seconds
1 Arm DB Shoulder Press (Standing and Heavy) 3X5
1 Arm rows 3X20
DB Squat/Wall Sits (W/ 2 Plates on Lap for 30 seconds) 3X8
Leg Curls/Calf Raises 3X30
Bicep/Bicep 3X10
Bicep/Bicep 3X10

Wednesday July 7:

Warm-Up and Stretch
3 X 60 Yard Ladders
5 X 20 Yard Sprints
5 X 40 Yard Sprints
5 X 55 Yard Sprints
5 X 110 Yard Sprints
4 X 220 Yard Sprints
Thursday July 8:

50 Crunches/20 St. Leg Raises 4 Sets
Jump Rope (500 Hops)
Incline Press 4X15
Standing St. Bar Shoulder Press 3X8
With DB’s Front Raise/Lateral raise/Shoulder press/Upright Row 3X10
Bench Press 0-100 (Bring Weight Down to Chest, Completely relax then Press Up)/1 Arm Standing Shoulder Press 3X8
St. Bar Shrugs (10 Second Hold for Each rep) 3X8
Triceps/Triceps 3X10
Triceps/Triceps 3X10

Friday July 9:

25 Sit-Ups/20 St. Leg Raises 4 Sets
Jump Rope (500 Hops)
DB Jump Squat 3X10
Leg Extension/Leg Curls 3X30
Calf Raises 3X30
Clean Complex W/ Jerk (Shrug, High Pull, Clean, Push Up) 3X3
Reverse Grip Lat Pull-Down (Under hand grip) 3X20
Bent Over Rows/Pull-Ups 3X10
Bicep/Bicep 3X10
Bicep/Bicep 3X10

3 X 60 Yard Ladders
5 X 20 Yard Sprints
5 X 40 Yard Sprints
5 X 55 Yard Sprints
5 X 110 Yard Sprints
4 X 220 Yard Sprints