UNB Red Bombers Football 2010 Summer Training Program Created by David Knott

PHASE 1 Lift 6 days a week…1 day off for Phase 1. Try to keep exercise days in this order. Basically: Weights = 2 Body Parts per day. Cardio = 4 days a week. Everyday should also include Abdominal exercises and Full body Stretching (especially legs) at the end of every workout. Use the Internet and UTube to get ideas about different exercises. Weights: At the top of each page, it will tell you what Lift Day it is according to the schedule…as below… Day 1 – Chest, Triceps, Forearms: Choose any 3 Chest and 3 Tricep exercises, 1 Forearm exercise, and work on Strength Endurance. (Example: Incline Bench, Peck Deck, Flat Bench/ Close Grip Bench, Pulley Tricep Extensions, French Curls/Straight bar Wrist Curls) 3 Sets or each exercise; Reps. Each set needs enough weight for you to be struggling in the end, each day trying to increase weight of lift for the full set. Day 2 – Legs: Hamstrings, Quads, Calves, Abductors, Adductors. Choose a total of 5 different exercises. Maximum Effort. (Example: Squats, Leg Extensions, Leg Curls, Calf Raises, Lunges, Adductor Machine etc…) 4 Sets of each exercise; 10,8,6 and 4 Reps. Trying to increase weight load as well and maximize. Build on Heavy Strength on each set. Day 3 – Shoulders, Back and Biceps: Choose any 3 Shoulder and 3 Back exercises, 2 Bicep exercises, and work on Strength Endurance. (Example: Military Press, Upright Row, Front Lateral Raises/Cleans, Pull Ups, Seated Row/Straight bar curls, Killer 21’s). 3 Sets or each exercise; Reps. Each set needs enough weight for you to be struggling in the end, each day trying to increase weight of lift for the full set.

Cardio: Notice every day is a progression of the Cardio Workout Warm Up = Skip (Get a Skipping Rope) Agility’s: Footwork (Check Utube for different drills) Ladder: (Check UTube for footwork using a ladder) You can create yourself on grass with spray paint, or buy one. Box Drills: (Example – Back pedal, shuffle, forward, shuffle) T Drill: (Example – Forward, Shuffle (touch), Shuffle to other end (touch), Shuffle to middle, Back pedal. Jumps: (Example – Squat Jumps, One legged hops, Distance Jumps, Knee Tuck Jumps, Split jumps, Side hops etc…) Workout: Suicides: Set up 5,10, and 15 meter spacing. Your rest is anywhere between 10 and 30 seconds. (1 Suicide equals: 5 and back, 10 and back, 15 and back.) Sprints: Use a field you can place 10, 20, 40 and 60 meter distances. Your rest is the walk back of the distance. Take a few minutes in-between sets. Hills: Find a hill that has a minimum distance of 20 meters and grade of 30 degrees or more. You jog down and repeat, no rest. But rest between forwards and backwards approximately 2 minutes. Intervals – 4 = Use a flat road or track that is 400 meters long or more. Intervals mean: work hard ( % effort), rest, work hard, rest, work hard, rest etc… *Your rest can be active (like a slow jog) or it can be a full rest (standing still or bending over).

May 30 Cardio: Skip: 5 Minutes Agility’s: Footwork – Pick 2 Exercises for a total of 10 Minutes: Ladder, Box Drills, T Drill, Jumps Workout: Choose any 2 Exercises. (Rest 5 – 10 Minutes in-between) Suicides: 5 (5,10,15 yard increments) Sprints: 5/10’s, 2/20’s, 2/40’s Hills: 3 F(Forwards), 3 B(Backwards) (Sprint up the hill for 10 meters) Intervals: 5 second Run/45 second rest x 5 Lift = Day 1

Lift = Day 2 Light Jog for 5 to 10 minutes after Legs May 31

Lift = Day 3 Cardio: Skip: 5 Minutes Agility’s: Footwork – Pick 2 Exercises, 10 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Choose any 2 Exercises. Choose the two others you chose last time. (Rest 5 – 10 Minutes in-between) Suicides: 5 (5,10,15) Sprints: 5/10’s, 2/20’s, 2/40’s Hills: 3 F(Forwards), 3 B(Backwards) (Sprint up the hill for 10 meters) Intervals: 5 second Run/45 second rest x 5 June 1

Day Off June 2

Lift = Day 1 Cardio: Skip: 5 Minutes Agility’s: Footwork – Pick 2 Exercises, 10 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Choose any 2 Exercises. Choose the two others you chose last time. (Rest 5 – 10 Minutes in-between) Suicides: 5 (5,10,15) Sprints: 5/10’s, 2/20’s, 2/40’s Hills: 3 F(Forwards), 3 B(Backwards) (Sprint up the hill for 10 meters) Intervals: 5 second Run/45 second rest x 5 June 3

Lift = Day 2 Light Jog for 5 to 10 minutes after Legs June 4

Lift = Day 3 Cardio: Skip: 5 Minutes Agility’s: Footwork – Pick 2 Exercises, 10 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Choose any 2 Exercises. Choose the two others you chose last time. (Rest 5 – 10 Minutes in-between) Suicides: 5 (5,10,15) Sprints: 5/10’s, 2/20’s, 2/40’s Hills: 3 F(Forwards), 3 B(Backwards) (Sprint up the hill for 10 meters) Intervals: 5 second Run/45 second rest x 5 June 5

Lift = Day 1 Cardio: Skip: 5 Minutes Agility’s: Footwork – Pick 2 Exercises, 10 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Choose any 2 Exercises. Choose the two others you chose last time. (Rest 5 – 10 Minutes in-between) Suicides: 6 (5,10,15) Sprints: 5/10’s, 5/20’s, 5/40’s Hills: 5 F(Forwards), 5 B(Backwards) (Sprint up the hill for 10 meters) Intervals: 10 second Run/60 second rest x 5 June 6

Lift = Day 2 Light Jog for 5 to 10 minutes after Legs June 7

Lift = Day 3 Cardio: Skip: 5 Minutes Agility’s: Footwork – Pick 2 Exercises, 10 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Choose any 2 Exercises. Choose the two others you chose last time. (Rest 5 – 10 Minutes in-between) Suicides: 6 (5,10,15) Sprints: 5/10’s, 5/20’s, 5/40’s Hills: 5 F(Forwards), 5 B(Backwards) (Sprint up the hill for 10 meters) Intervals: 10 second Run/60 second rest x 5 June 8

Day Off June 9

Lift = Day 1 Cardio: Skip: 5 Minutes Agility’s: Footwork – Pick 2 Exercises, 10 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Choose any 2 Exercises. Choose the two others you chose last time. (Rest 5 – 10 Minutes in-between) Suicides: 6 (5,10,15) Sprints: 5/10’s, 5/20’s, 5/40’s Hills: 5 F(Forwards), 5 B(Backwards) (Sprint up the hill for 10 meters) Intervals: 10 second Run/60 second rest x 5 June 10

Lift = Day 2 Light Jog for 5 to 10 minutes after Legs June 11

Lift = Day 3 Cardio: Skip: 5 Minutes Agility’s: Footwork – Pick 2 Exercises, 10 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Choose any 2 Exercises. Choose the two others you chose last time. (Rest 5 – 10 Minutes in-between) Suicides: 6 (5,10,15) Sprints: 5/10’s, 5/20’s, 5/40’s Hills: 5 F(Forwards), 5 B(Backwards) (Sprint up the hill for 10 meters) Intervals: 10 second Run/60 second rest x 5 June 12

Lift = Day 1 Cardio: Skip: 7 Minutes Agility’s: Footwork – Pick 2 Exercises, 15 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Choose any 2 Exercises. Choose the two others you chose last time. (Rest 5 – 10 Minutes in-between) Suicides: 7 (5,10,15) Sprints: 7/10’s, 5/20’s, 5/40’s, 2/60’s Hills: 7 F(Forwards), 7 B(Backwards) (Sprint up the hill for 10 meters) Intervals: 15 second Run/60 second rest x 5 June 13

Lift = Day 2 Light Jog for 5 to 10 minutes after Legs June 14

Lift = Day 3 Cardio: Skip: 7 Minutes Agility’s: Footwork – Pick 2 Exercises, 15 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Choose any 2 Exercises. Choose the two others you chose last time. (Rest 5 – 10 Minutes in-between) Suicides: 7 (5,10,15) Sprints: 7/10’s, 5/20’s, 5/40’s, 2/60’s Hills: 7 F(Forwards), 7 B(Backwards) (Sprint up the hill for 10 meters) Intervals: 15 second Run/60 second rest x 5 June 15

Day Off June 16

Lift = Day 1 Cardio: Skip: 7 Minutes Agility’s: Footwork – Pick 2 Exercises, 15 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Choose any 2 Exercises. Choose the two others you chose last time. (Rest 5 – 10 Minutes in-between) Suicides: 7 (5,10,15) Sprints: 7/10’s, 5/20’s, 5/40’s, 2/60’s Hills: 7 F(Forwards), 7 B(Backwards) (Sprint up the hill for 10 meters) Intervals: 15 second Run/60 second rest x 5 June 17

Lift = Day 2 Light Jog for 5 to 10 minutes after Legs June 18

Lift = Day 3 Cardio: Skip: 7 Minutes Agility’s: Footwork – Pick 2 Exercises, 15 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Choose any 2 Exercises. Choose the two others you chose last time. (Rest 5 – 10 Minutes in-between) Suicides: 7 (5,10,15) Sprints: 7/10’s, 5/20’s, 5/40’s, 2/60’s Hills: 7 F(Forwards), 7 B(Backwards) (Sprint up the hill for 10 meters) Intervals: 15 second Run/60 second rest x 5 June 19

Lift = Day 1 Cardio: Skip: 7 Minutes Agility’s: Footwork – Pick 3 Exercises, 15 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Choose any 2 Exercises. Choose the two others you chose last time. (Rest 5 – 10 Minutes in-between) Suicides: 8 (5,10,15) Sprints: 10/10’s, 5/20’s, 5/40’s, 5/60’s Hills: 8 F(Forwards), 8 B(Backwards) (Sprint up the hill for 10 meters) Intervals: 10 second Run/60 second rest x 10 June 20

Lift = Day 2 Light Jog for 5 to 10 minutes after Legs June 21

Lift = Day 3 Cardio: Skip: 7 Minutes Agility’s: Footwork – Pick 3 Exercises, 15 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Choose any 2 Exercises. Choose the two others you chose last time. (Rest 5 – 10 Minutes in-between) Suicides: 8 (5,10,15) Sprints: 10/10’s, 5/20’s, 5/40’s, 5/60’s Hills: 8 F(Forwards), 8 B(Backwards) (Sprint up the hill for 10 meters) Intervals: 10 second Run/60 second rest x 10 June 22

Day Off June 23

Lift = Day 1 Cardio: Skip: 7 Minutes Agility’s: Footwork – Pick 3 Exercises, 15 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Choose any 2 Exercises. Choose the two others you chose last time. (Rest 5 – 10 Minutes in-between) Suicides: 8 (5,10,15) Sprints: 10/10’s, 5/20’s, 5/40’s, 5/60’s Hills: 8 F(Forwards), 8 B(Backwards) (Sprint up the hill for 10 meters) Intervals: 10 second Run/60 second rest x 10 June 24

Lift = Day 2 Light Jog for 5 to 10 minutes after Legs June 25

Lift = Day 3 Cardio: Skip: 7 Minutes Agility’s: Footwork – Pick 3 Exercises, 15 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Choose any 2 Exercises. Choose the two others you chose last time. (Rest 5 – 10 Minutes in-between) Suicides: 8 (5,10,15) Sprints: 10/10’s, 5/20’s, 5/40’s, 5/60’s Hills: 8 F(Forwards), 8 B(Backwards) (Sprint up the hill for 10 meters) Intervals: 10 second Run/60 second rest x 10 June 26

Lift = Day 1 Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 3 Exercises, 15 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Choose any 3 Exercises. Mix it up. (Rest 5 – 10 Minutes in-between) Suicides: 5 (5,10,15) Sprints: 8/10’s, 7/20’s, 5/40’s, 4/60’s Hills: 7 F(Forwards), 7 B(Backwards) (Sprint up the hill for 10 meters) Intervals: 30 second Run/30 second rest x 5 June 27

Lift = Day 2 Light Jog for 5 to 10 minutes after Legs June 28

Lift = Day 3 Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 3 Exercises, 15 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Choose any 3 Exercises. Mix it up. (Rest 5 – 10 Minutes in-between) Suicides: 5 (5,10,15) Sprints: 8/10’s, 7/20’s, 5/40’s, 4/60’s Hills: 7 F(Forwards), 7 B(Backwards) (Sprint up the hill for 10 meters) Intervals: 30 second Run/30 second rest x 5 June 29

Day Off June 30

Lift = Day 1 Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 3 Exercises, 15 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Choose any 3 Exercises. Mix it up. (Rest 5 – 10 Minutes in-between) Suicides: 5 (5,10,15) Sprints: 8/10’s, 7/20’s, 5/40’s, 4/60’s Hills: 7 F(Forwards), 7 B(Backwards) (Sprint up the hill for 10 meters) Intervals: 30 second Run/30 second rest x 5 July 1

Lift = Day 2 Light Jog for 5 to 10 minutes after Legs July 2

Lift = Day 3 Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 3 Exercises, 15 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Choose any 3 Exercises. Mix it up. (Rest 5 – 10 Minutes in-between) Suicides: 5 (5,10,15) Sprints: 8/10’s, 7/20’s, 5/40’s, 4/60’s Hills: 7 F(Forwards), 7 B(Backwards) (Sprint up the hill for 10 meters) Intervals: 30 second Run/30 second rest x 5 July 3

Lift = Day 1 Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 3 Exercises, 15 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Choose any 3 Exercises. Mix it up. (Rest 5 – 10 Minutes in-between) Suicides: 7 (5,10,15) Sprints: 10/10’s, 10/20’s, 5/40’s, 5/60’s Hills: 10 F(Forwards), 10 B(Backwards) (Sprint up the hill for 10 meters) Intervals: 15 second Run/45 second rest x 5 July 4

Lift = Day 2 Light Jog for 5 to 10 minutes after Legs July 5

Lift = Day 3 Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 3 Exercises, 15 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Choose any 3 Exercises. Mix it up. (Rest 5 – 10 Minutes in-between) Suicides: 7 (5,10,15) Sprints: 10/10’s, 10/20’s, 5/40’s, 5/60’s Hills: 10 F(Forwards), 10 B(Backwards) (Sprint up the hill for 10 meters) Intervals: 15 second Run/45 second rest x 5 July 6

Day Off July 7

Lift = Day 1 Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 3 Exercises, 15 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Choose any 3 Exercises. Mix it up. (Rest 5 – 10 Minutes in-between) Suicides: 7 (5,10,15) Sprints: 10/10’s, 10/20’s, 5/40’s, 5/60’s Hills: 10 F(Forwards), 10 B(Backwards) (Sprint up the hill for 10 meters) Intervals: 15 second Run/45 second rest x 5 July 8

Lift = Day 2 Light Jog for 5 to 10 minutes after Legs July 9

Lift = Day 3 Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 3 Exercises, 15 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Choose any 3 Exercises. Mix it up. (Rest 5 – 10 Minutes in-between) Suicides: 7 (5,10,15) Sprints: 10/10’s, 10/20’s, 5/40’s, 5/60’s Hills: 10 F(Forwards), 10 B(Backwards) (Sprint up the hill for 10 meters) Intervals: 15 second Run/45 second rest x 5 July 10

Day Off July 11

Day Off July 12

END of PHASE 1 Day Off July 13

PHASE 2 Lift Everyday…No days off for Phase 2 until the end. Try to keep exercise days in this order. Basically: Weights = 1 Body Part per day. Cardio = Everyday. Everyday should also include Abdominal exercises and Full body Stretching (especially legs) at the end of every workout. Use the Internet and UTube to get ideas about different exercises. Weights: Same as Phase 1, Lift Day is at the top of each page in accordance as per below. Day 1 – Chest: Choose any 4 Chest exercises and work on Maximum Effort. (Example: Incline Bench, Peck Deck, Flat Bench, Cross Bench Pull Over's) 4 Sets or each exercise; 8,5,4, and 2 Reps. Each set increasing weight, each day trying to increase weight of lift. Struggling on the last rep of each set. Day 2 – Biceps, Triceps and Forearms: Choose any 3 exercises for Bi’s and Tri’s, and 1 or 2 Forearm exercises. Maximum Effort. (Example: Straight Arm Curls, Chin Ups, EZ Curls, Close Grip Bench, Pulley Tricep Extensions, French Curls, Wrist Curls) 4 Sets or each exercise; 8,5,4, and 2 Reps. Each set increasing weight, each day trying to increase weight of lift. Struggling on the last rep of each set. Day 3 – Legs: Hamstrings, Quads, Calves, Abductors, Adductors. Choose a total of 5 different exercises. Maximum Effort. (Example: Squats, Leg Extensions, Leg Curls, Calf Raises, Lunges, Adductor Machine) 4 Sets of each exercise; 10,15,20 and 25 Reps. Trying to increase weight load as well. Build on Lactic Acid on end of each set. Day 4 – Shoulders and Back: 4 different exercises of each. Maximum Effort. (Example: Military Press, Upright Row, Front Lateral Raises, Side Lateral Raises. Cleans, Pull Ups, Seated Row, Hyper- extensions) 4 Sets or each exercise; 8,6,5, and 4 Reps. Each set increasing weight, each day trying to increase weight of lift. Struggling on the last rep of each set.

Cardio: Notice every day is a progression of the Cardio Workout Warm Up = Skip (Get a Skipping Rope) Agility’s: Footwork (Check Utube for different drills) Ladder: (Check UTube for footwork using a ladder) You can create yourself on grass with spray paint, or buy one. Box Drills: (Example – Back pedal, shuffle, forward, shuffle) T Drill: (Example – Forward, Shuffle (touch), Shuffle to other end (touch), Shuffle to middle, Back pedal. Jumps: (Example – Squat Jumps, One legged hops, Distance Jumps, Knee Tuck Jumps, Split jumps, Side hops etc…) Workout: Suicides: Set up 5,10, and 15 meter spacing. Your rest is anywhere between 10 and 30 seconds. Sprints: Use a field you can place 20, 40 and 100 meter distances. Your rest is the walk back of the distance. Take a few minutes in-between sets. Hills: Find a hill that has a minimum distance of 20 meters and grade of 30 degrees or more. You jog down and repeat, no rest. But rest between forwards and backwards approximately 2 mins. Intervals – 4 = Use a flat road or track that is 400 meters long or more. Intervals means: work hard, rest, work hard, rest etc… Your rest can be active (like a slow jog) or it can be a full rest (standing still or bending over).

July 14 Lift = Day 1 Run km’s

July 15 Lift = Day 2 Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 2 Exercises, 10 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Suicides: 5 (5,10,15) REST 5 MINUTES Sprints: 2/20’s, 2/40’s, 1/100 REST 5 MINUTES Hills: 3 F(Forwards), 3 B(Backwards) (Sprint up the hill for 10 meters) REST 5 MINUTES Intervals: 5 second Run/25 second rest x 5

July 16 Lift = Day 3 Run km’s

July 17 Lift = Day 4 Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 2 Exercises, 10 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Suicides: 5 (5,10,15) REST 5 MINUTES Sprints: 2/20’s, 2/40’s, 1/100 REST 5 MINUTES Hills: 3 F(Forwards), 3 B(Backwards) (Sprint up the hill for 10 meters) REST 5 MINUTES Intervals: 5 second Run/25 second rest x 5

July 18 Lift = Day 1 Run km’s

July 19 Lift = Day 2 Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 2 Exercises, 10 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Suicides: 5 (5,10,15) REST 5 MINUTES Sprints: 3/20’s, 2/40’s, 1/100 REST 5 MINUTES Hills: 4 F, 4 B (Sprint up the hill for 10 meters) REST 5 MINUTES Intervals: 5 second Run/25 second rest x 5

July 20 Lift = Day 3 Run km’s

July 21 Lift = Day 4 Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 2 Exercises, 10 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Suicides: 6 (5,10,15) REST 5 MINUTES Sprints: 4/20’s, 2/40’s, 1/100 REST 5 MINUTES Hills: 4 F, 4 B (Sprint up the hill for 10 meters) REST 5 MINUTES Intervals: 10 second Run/50 second rest x 5

July 22 Lift = Day 1 Run km’s

July 23 Lift = Day 2 Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 2 Exercises, 10 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Suicides: 6 (5,10,15) REST 5 MINUTES Sprints: 5/20’s, 2/40’s, 1/100 REST 5 MINUTES Hills: 5 F, 5B (Sprint up the hill for 10 meters) REST 5 MINUTES Intervals: 10 second Run/50 second rest x 5

July 24 Lift = Day 3 Run km’s

July 25 Lift = Day 4 Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 2 Exercises, 10 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Suicides: 6 (5,10,15) REST 5 MINUTES Sprints: 6/20’s, 3/40’s, 1/100 REST 5 MINUTES Hills: 5 F, 5B (Sprint up the hill for 10 meters) REST 5 MINUTES Intervals: 10 second Run/50 second rest x 5

July 26 Lift = Day 1 Run km’s

July 27 Lift = Day 2 Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 2 Exercises, 10 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Suicides: 7 (5,10,15) REST 5 MINUTES Sprints: 7/20’s, 3/40’s, 1/100 REST 5 MINUTES Hills: 6 F, 6B (Sprint up the hill for 10 meters) REST 5 MINUTES Intervals: 20 second Run/40 second rest x 5

July 28 Lift = Day 3 Run km’s

July 29 Lift = Day 4 Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 2 Exercises, 10 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Suicides: 9 (5,10,15) REST 5 MINUTES Sprints: 8/20’s, 4/40’s, 1/100 REST 5 MINUTES Hills: 7F, 7B (Sprint up the hill for 10 meters) REST 5 MINUTES Intervals: 20 second Run/40 second rest x 5

July 30 Lift = Day 1 Run km’s

July 31 Lift = Day 2 Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 2 Exercises, 10 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Suicides: 11 (5,10,15) REST 5 MINUTES Sprints: 9/20’s, 4/40’s, 1/100 REST 5 MINUTES Hills: 8F, 8B (Sprint up the hill for 10 meters) REST 5 MINUTES Intervals: 20 second Run/40 second rest x 5

Aug 1 Lift = Day 3 Run km’s

Aug 2 Lift = Day 4 Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 2 Exercises, 10 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Suicides: 13 (5,10,15) REST 5 MINUTES Sprints: 10/20’s, 5/40’s, 1/100 REST 5 MINUTES Hills: 9F, 9B (Sprint up the hill for 10 meters) REST 5 MINUTES Intervals: 30 second Run/30 second rest x 5

Aug 3 Lift = Day 1 Run km’s

Aug 4 Lift = Day 2 Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 3 Exercises, 15 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Suicides: (which now means work your way up, then down again…1 suicide, rest, 2 suicides in a row, rest, 3 suicides in a row, rest, 2 suicides in a row, rest, 1 suicide, complete) (5,10,15) REST 5 MINUTES Sprints: 10/20’s, 5/40’s, 1/100 REST 5 MINUTES Hills: 3F, 3B (Now 15 meter Hill) REST 5 MINUTES Intervals: 30 second Run/30 second rest x 5

Aug 5 Lift = Day 3 Run km’s

Aug 6 Lift = Day 4 Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 3 Exercises, 15 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Suicides: (5,10,15) REST 5 MINUTES Sprints: 10/20’s, 6/40’s, 2/100 REST 5 MINUTES Hills: 3F, 3B (15 meter Hill) REST 5 MINUTES Intervals: 30 second Run/30 second rest x 5

Aug 7 Lift = Day 1 Run km’s

Aug 8 Lift = Day 2 Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 3 Exercises, 15 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Suicides: (5,10,15) REST 5 MINUTES Sprints: 10/20’s, 7/40’s, 3/100 REST 5 MINUTES Hills: 4F, 4B (15 meter Hill) REST 5 MINUTES Intervals: 5 second Run/25 second rest x 10

Aug 9 Lift = Day 3 Run km’s

Aug 10 Lift = Day 4 Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 3 Exercises, 15 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Suicides: (5,10,15) REST 5 MINUTES Sprints: 10/20’s, 8/40’s, 4/100 REST 5 MINUTES Hills: 4F, 4B (15 meter Hill) REST 5 MINUTES Intervals: 5 second Run/25 second rest x 10

Aug 11 Lift = Day 1 Run km’s

Aug 12 Lift = Day 2 Cardio: Skip: 10 Minutes Agility’s: Footwork – Pick 3 Exercises, 15 Minutes Ladder, Box Drills, T Drill, Jumps Workout: Suicides: (5,10,15) REST 5 MINUTES Sprints: 10/20’s, 10/40’s, 5/100 REST 5 MINUTES Hills: 5F, 5B (15 meter Hill) REST 5 MINUTES Intervals: 5 second Run/25 second rest x 10

Aug 13 Lift = Day 3 Run km’s

Aug 14 Lift = Day 4 Cardio: Skip: Minutes Agility’s: Footwork – All 4 Exercises, Minutes Ladder, Box Drills, T Drill, Jumps Workout: Suicides: (5,10,15) REST 5 MINUTES Sprints: 10/20’s, 10/40’s, 6/100 REST 5 MINUTES Hills: 5F, 5B (15 meter Hill) REST 5 MINUTES Intervals: 10 second Run/50 second rest x 10

Aug 15 Lift = Day 1 Run km’s

Aug 16 Lift = Day 2 Cardio: Skip: Minutes Agility’s: Footwork – All 4 Exercises, Minutes Ladder, Box Drills, T Drill, Jumps Workout: Suicides: (5,10,15) REST 5 MINUTES Sprints: 10/20’s, 9/40’s, 7/100 REST 5 MINUTES Hills: 7F, 7B (15 meter Hill) REST 5 MINUTES Intervals: 10 second Run/50 second rest x 10

Aug 17 Lift = Day 3 Run km’s

Aug 18 Lift = Day 4 Cardio: Skip: Minutes Agility’s: Footwork – All 4 Exercises, Minutes Ladder, Box Drills, T Drill, Jumps Workout: Suicides: (5,10,15) REST 5 MINUTES Sprints: 10/20’s, 8/40’s, 8/100 REST 5 MINUTES Hills: 8F, 8B (15 meter Hill) REST 5 MINUTES Intervals: 10 second Run/50 second rest x 10

Aug 19 Lift = Day 1 Run km’s

Aug 20 Lift = Day 2 Cardio: Skip: Minutes Agility’s: Footwork – All 4 Exercises, Minutes Ladder, Box Drills, T Drill, Jumps Workout: Suicides: (5,10,15) REST 5 MINUTES Sprints: 10/20’s, 8/40’s, 8/100 REST 5 MINUTES Hills: 9F, 9B (15 meter Hill) REST 5 MINUTES Intervals: 20 second Run/40 second rest x 10

Aug 21 Lift = Day 3 Run km’s

Aug 22 Lift = Day 4 Cardio: Skip: Minutes Agility’s: Footwork – All 4 Exercises, Minutes Ladder, Box Drills, T Drill, Jumps Workout: Suicides: (5,10,15) REST 5 MINUTES Sprints: 10/20’s, 9/40’s, 9/100 REST 5 MINUTES Hills: 9F, 9B (15 meter Hill) REST 5 MINUTES Intervals: 20 second Run/40 second rest x 10

Aug 23 Lift = Day 1 Run km’s

Aug 24 Lift = Day 2 Last Day Before Camp - Finish Strong!! Cardio: Skip: Minutes Agility’s: Footwork – All 4 Exercises, Minutes Ladder, Box Drills, T Drill, Jumps Workout: Suicides: (5,10,15) REST 5 MINUTES Sprints: 10/20’s, 10/40’s, 10/100 REST 5 MINUTES Hills: 10F, 10B (15 meter Hill) REST 5 MINUTES Intervals: 20 second Run/40 second rest x 10 Congratulations…you are in incredible shape going into the season!!!

Aug 25 Day Off

Aug 26 Pick one exercise for each body part. Do not max out, but push strong. Light Lift Easy 5 km Jog

Aug 27 Day Off

Aug 28 Camp Starts