Strength Training CAVALIER FOOTBALL

Core Lifts: Power Clean, Bench Week 1:3 x 4 (60%) Week 2:3 x 4 (50%) Week 3:2 x 5 ; PC - 2 x 4 (50%) Week 4:Recovery/Active Rest Auxiliary Lifts:Minimal, 2 – 3 per day. Refer to Auxiliary sheet. Reps will be kept between 8 & 10 unless otherwise noted by a coach. * 2 – 3 workout days a week. Minimal Leg stuff; Prefer single leg Movements.

Core Lifts: Power Clean, Front Squat, Bench, Dead Lift Week 1:3 x 5 (65%, 75%, 85%), PC 3 x 4 (65%, 75%, 85%) Week 2:3 x 3 (70%, 80%, 90%) Week 3:5 x 3 x 1+ (75%, 85%, 95%) Week 4:3 x 5 (40%, 50%, 60%), PC 3 x 4 (50%, 50%, 60%) Auxiliary Lifts:Moderate, 3 – 4 per day. Refer to Auxiliary sheet. Reps will be kept between 10 & 12 unless otherwise noted by a coach.

Priorities:1. Eliminate Structural Imbalances/Weakness that developed over course of season 2. This would be the time to do 10s - MUSCULAR HYPERTROPHY....get em big!!!!! 3. No running or conditioning at all done during this time....can do simple dot drills to warm up and quick reactive drills but main emphasis is on lifting and getting stronger!!!!! Core Lifts: Power Clean, Back Squat, Bench, Dead Lift Week 1:3 x 10 – 65%, 70%, 75% Empty the Bucket, PC – 3 x 4 (65%, 70%, 75%) Week 2:3 x 10 – 70%, 75%, 80% Empty the Bucket, PC – 3 x 4 (70%, 75%, 80%) Week 3:3 x 10 – 75%, 80%, 85% Empty the Bucket, PC – 3 x 4 (75%, 80%, 85%) Week 4:Bench, Back Squat, DL – 4 x 8 (65%, 70%, 75%, 80% Empty the Bucket) Power Cleans – 4 x 2 (70%, 75%, 80%, 85%) Auxiliary Lifts:Maximal, 5 – 6 per day. Refer to Auxiliary sheet. Reps will be keep between 8 & 10 unless otherwise noted by a coach.

Priorities: 1. Start doing light movement work as part of warm up that would include simple plyos, jumps, accelerations, basic COD work, etc. 2. On all your strength lifts you would be doing 5s.....squats, presses, pulls, etc. 3. Can start doing cleans and snatches from the hang for sets of 3s Core Lifts: Power Clean, Back Squat, Bench, Dead Lift Week 1:Bench, Back Sq., DL - 5 x 5 (70%) Power Cleans -5 x 3 (80%) Week 2:Bench, Back Sq., DL - 5 x 5 (70%) Power Cleans -5 x 3 (75%) Week 3:Bench, Back Sq., DL - 5 x 5 (70%) Power Cleans -5 x 3 (80%) Week 4:Bench, Back Sq., DL - 5 x 5 (60%) Power Cleans -5 x 3 (60%) Auxiliary Lifts:Minimal, 2 – 3 per day. Refer to Auxiliary sheet. Reps will be kept between 8 & 10 unless otherwise noted by a coach.

Priorities:1. Emphasis now shifts to 50/50 movement work and then work in weight room since you are Trying to get guys ready for spring ball 2. May need to do some conditioning (running work) for bigger lineman so they have an aerobic base going in to spring ball that will help them recover more effectively between plays (lil guys don't need this - keep your work with them under 60yd efforts during this time). 3. They need to be doing captain led 7 on 7s during week on off days and on Saturdays (this should start in mid-January to be honest) Core Lifts: Power Clean, Front Squat, Bench, Dead Lift Week 1:8 x 3 (70%) Week 2:8 x 2 (80%) Week 3:10 x 1+ (55, 60, 65, 70, 75, 80, 85, 90, 95, 100% Empty the Bucket) Week 4:6 x 3 (50%) – Last set 5 reps (on Bench Day last set do 7 second reps) * Week 1 & 3 Bench – Negatives: Max plus 20 pounds. * Week 2 & 4 Bench – Combine Bench: (45, 95, 135, 185, 225) Auxiliary Lifts:Maximal, 5 – 6 per day. (Spring Camp – Moderate, 3 – 4 per day). Refer to Auxiliary sheet. Reps will be kept between 6 & 8 unless otherwise noted by a coach.

Push Press Hammer Curls/DB Incline Hammer Curls Skull Crushers/DB Kickbacks Reverse Curl/Zottoman Curl Straight Bar Curl/DB Incline Curl EZ Curl (21’s)/Concentration Curl Finger Curls Dips/Bench Dips

Leg Extensions Leg Curls Straight Bar Lunges/DB Lunges/ Lateral Lunges/Asterick Lunges Calf Raises/DB Step Ups Box/Back Squat Single Leg Squat Bear Jumps

DB Incline Press/Incline Press DB Shoulder Press/Military Press Incline DB Fly/DB Fly H/G Torso Raise 20’s (Front/Lateral Raise) Diamond/Body Width/Wide Body Pushups Tim Tebows

Power Shrug/DB Shrug/Plate Shrug DB Row/Upright Row DB Bent/Bent Row Reverse Fly’s Straight Leg Deadlift Long Bar Bent Row Pull Ups

Bench Press:Negatives (Max + 20) Combine (45, 95, 135, 185, 215, 225) Destroyer