Citadel Football S&C. NSCA 2014 - Boucher Handouts

CITADEL STRENGTH & CONDITIONING
INTERNSHIP CURRICULUM MANUAL
INTERNSHIP ASSIGNMENT INFORMATION

Reading Assignment
Instructions
x Have 3-6 bullet points
highlighting the key
points that you feel
directly apply to the
Collegiate S&C
setting, and think of
real-world examples
of how you can apply
what you learned to
your own training or
the training of
athletes.
Video Assignment
Instructions
x Have 3-6 bullet points
selected, and have
time stamps available
so we can easily
access the most
important parts easily
x Be ready to discuss
how what you learned
could be applied to
our training system,
or a previous
experience
Intership Curriculum
x
x
x
x
x
x
x
x
x
x
Internship Advice
Being Part of a Team
Social Media
Resume Building
Joint by Joint Approach/Warm Up
Tier System & Citadel S&C philosophy
Learning the Squat & Bench
Learning the Olympic Lifts
SAQ
Advanced Programming
Employee Performance Review
Employee Performance Review
Exceptional
Strong
Average
Weak
Unacceptable
Exceptional
Strong
Average
Weak
Unacceptable
Section I - Professionalism
1.
2.
3.
4.
5.
Comments & Concerns
Attention to detail; Is thorough with assigned tasks

Accuracy; assignments are done in line with instructions
Appearance; maintains a professional representation of our organization
Punctuality; being on time is of high importance
Prioritization; manages time efficiently
Total:
I.
II.
III.
IV.
V.
0
Divide by
Section II - Strength & Conditioning Knowledge

1.
2.
3.
4.
5.
See previous sheet for specifics
0
Totals:
Comments & Concerns
out of a
possible
25
Overall Grade:
0.00
The data presented above is meant to provide you with a targeted evaluation of your work performance during this review
period. Each area discussed and observed above is critical to your advancement in this field.
0
Divide by
Section III - Coaching Skill
0.00
Use the information in this review to pin-point your strengths & weaknesses, and prioritize your efforts as you move
forward.
Comments & Concerns
Instruction; Can articulate necessary information to athletes

Public Speaking; able to effectively address groups
Influence; can inspire belief/vision in the full spectrum of college athletes
Perspective; understands the importance of balancing Art & Science
Command Presence; body language & tone elicits productivity/action
Total:
Supervisor's Comments:
Divide by
Section IV - Productivity
1.
2.
3.
4.
5.
Comments & Concerns
0.00
0.00
0.00
0.00
0.00
Professionalism
Coaching Skill
Job Knowledge
Productivity
Teamwork
0.00
Displays knowledge of anatomical deficiencies & corrective measures

Achieves high ROI with exercise selection
Achieves high ROI with dosage prescription (volume)
Proficient Programmer; sequences, rotates & progressess appropriately
Accomodates for newly acquired injuries and physical obstacles
Total:
1.
2.
3.
4.
5.
Overall Performance Grading
0.00
Comments & Concerns
Plans for Improvement:
Growth; achieves a consistent level of professional development

Retention; analyzes and acquires improved skills/abilities
Develops inter-departmental relationships (sports med/coaches, other)
Professional network is cultivated
Is able to utilize today's technology to accelerate quality
Total:
(For Employee)
Divide by
Section V - Teamwork
0.00
Comments & Concerns
Verification of Review
By signing this form below, I acknowledge that I have participated in the review process with my supervisor, and have received a copy.
1. Has a positive, productive attitude & elevates co-workers/peers

2. Initiative; is a self starter & looks for ways to help the program
3. Creativity; offers constructive & intuitive ideas for improvement
4. Consistent communicator; unafraid of conflict & is outcome oriented
Supervisor's Signature:
Date:
Employee's Signature:
Date:
5. Sees the value in & is open to constructive criticism

Total:
Divide by
0.00
CITADEL
CITADEL
STRENGTH & CONDITIONING

ATHLETE OF THE MONTH
STRENGTH & CONDITIONING

ATHLETE OF THE MONTH
ELITE PERFORMER
LEADER OF THE PACK

September 2013
April 2013
Darien Robinson
Dondray Copeland
@Raul_DaDon
@39drizzydray
BORN IN:
HOMETOWN:
HIGH SCHOOL:
COMPANY:
AGE:
HEIGHT:
WEIGHT:
MAJOR:
Colquitt County HS
Oscar
19
6'2"
215
Criminal Justice
GETTING TO KNOW DONDRAY

ONE THING YOU'VE LEARNED FROM TRAINING:
BEST ADVICE YOU'VE EVER RECEIVED:
Technique is KEY
Push through it now because it will be easier next time
Hobbies outside the Dawg Pound:
FAVORATE QUOTE
Playing video games & listening to music
"Hard work beats talent when talent doesn't work hard"
PHYSICAL GOALS FOR THIS SEASON:
MOST MEMORABLE FOOTBALL MOMENT:
Speed! I need to get faster
Forcing a fumble against rival HS in regioanl championship game and

returning it 40yrds for a touchdown
MOST INSPIRATIONAL PERSON
TEAMMATE THAT PUSHES YOU THE HARDEST:
My Dad
My boy Vinny Miller
ELITE PERFORMER PROFILE

SPORT:
Position:
YEARS IN PROGRAM:
FAVORITE EXERCISE:
Football
Free Safety
1
Power Clean
PERSONAL RECORDS
BENCH: 355*
POWER CLEAN: 315*
*Position group record
BORN IN:
HOMETOWN:
HIGH SCHOOL:
COMPANY:
AGE:
HEIGHT:
WEIGHT:
MAJOR:
Albany, GA - USA
Doerun, GA
Pennsylvania - USA
McKeesport, PA
McKeesport
Charlie
21
5'11"
225 lbs.
Psychology
GETTING TO KNOW "D-ROB"

HOBBIES OUTSIDE OF FOOTBALL:
DESCRIBE YOUR PRE-GAME PROCESS:
Spades, NCAA FB, Call of Duty, SLEEP!!!
Its a build up. Early, I relax. As we get into warm ups, I like to
isolate myself & rehearse mentally. At kickoff: its ON!
DESCRIBE YOUR COMPETITVE SPIRIT:
ONE THING YOU'VE LEARNED FROM TRAINING:
I'm a GOON!!! I hate losing and am willing to do whatever it takes

to help us win.
The harder you train when it hurts, the stronger you will get and
the longer you will last.
TALK ABOUT A LEADER WHO HAS INFLUENCED YOU:
TALK ABOUT YOUR MOTIVATION:
My dad. Everything he has taught me in life has made me into the

man I am and who I strive to be.
I want to improvealways. I feel like there's many things I need

to work on to become the best player I can be.
FAVORITE THING ABOUT THE DAWG POUND:
TEAMMATE THAT PUSHES YOU THE HARDEST:
BIG SQUAT DAYS!!! I want to beat my current Program Record.
Ben Dupree
LEADER OF THE PACK PROFILE

SPORT: Football
POSITION: B-Back
BEST LIFT: 525 lb. Back Squat*
*Position Group Record
Words from the Strength Coach:

"Darien is a text book example of what is possible though trust in training &
persistance. He's gained 20 lbs of lean muscle, got faster, and stayed healthy
through 4 years of playing a brutal position & sport. Perhaps more impressive
than his physical highlights, is his level of influence. He has emerged as our
emotional leader & brings a level of toughness and determination to our team
that is invaluable." - Coach D
Sunday
review
Monday
recover respond
* EataBIGBreakfast * Startyourdayw/
beforereporting.
Tuesday
3GRATITUDES.
Wednesday
Thursday
Friday
retain
refine
rehearse
* Keepfocusedon
* ABSORBtheinfo,
YOURJOBtoday.
vids&gameplan.
* Hydrate&fuel
* Getoffyourfeet
yourbodyw/good
choices.
* Evaluateandlearn * Handleacademics; * Zeroinon23
* Narrowyourfocus * BeefficientatLift *
fromyesterday's
techniquesyouwill tothe
tomaintainyour
don'tletschool
performance.
improveat
FUNDAMENTALS!
strength&keep
sapyourenergy
practicetoday.
resistinginjuries.
later.
Limitdistractions:
VISUALIZEyourjob
andtheteam's
mission.
* Focusshiftsto
* Lightactivityaides * PracticeHARDto
THISWEEK'S
opponent.
* ChocolateMilk
postworkout&
hugefeedingat
SteakNight!
maintainyour
treatments.
fulleffectbynow.
teammatesand
fitness&edge.
continuetobond.
* Aimforaminimum * Remembertorise * FoamRoll/Stretch * Getanylast
* Beattentive&
of8HOURSSLEEP tothesame
before&after
questions
engagedin
meetings;letthe
tonight;enter
EMOTIONALstate practice.
answeredand
TuesdayRESTED.
youneedtobeat
materialsinkin
refineyourskills.
toplayyourbest
andserveyou
tomorrow.
onSaturday.
inRECOVERY.
* BePROACTIVEw/ * HYDRATIONisin
whenyoucan.
* Interactw/your
Saturday
AWARDS
Winning Team
Will add to LOTY:
CITADEL FOOTBALL SPRING 2013
January
February
March
April
May (SADT)
Goal: Acclim.
Goal: Build
Goal: Maint.
Goal: Test Prep
Goal: Regen
Run: Fund/Ext
Run: N/A
Run: N/A
Run: Intensive
Run: Fund/Ext
Lift: Fitness
Lift: Strength
Lift: Strength
Lift: Strength
Lift: Fitness
Pract: N/A
Pract: Full
Pract: Full + SB
Pract: N/A
Pract: N/A
CITADEL FOOTBALL 2013 - Spring Periodization

Period
SADT
Winter Off-Season
Spring Ball
Accumulation
Accumulation
Meso
Priorities
Levels
Spr Brk
Spring Off-Season
Student Athlete Discretionary Time
Accumulation
Testing
1.) Regen
2.) Tech.
3.) Fitness
1.) Technical Profciency of the Lifts

2.) Conditioning of high demand regions
3. Limit Strength
1.) Technical Proficiency of the Lifts

2.) Limit Strength
3.) Sprint Mechs. & Fitness Level (Practice)
1.) Limit Strength

2.) Technical Proficiency of the Lifts
3.) Tolerance of External Stressors (Coach's Runs)
1: Regen
4: Primary, Squat Alternative, QB's/Kickers, Lower Rx
4: Primary, Squat Alternative, QB's/Kickers, Lower Rx
4: Primary, Squat Alternative, QB's/Kickers, Lower

Rx
Model/Split
Tier - 3 Day
Conjugated Upper/Lower - 4 Day: M-T-R-F
Conjugate Tier System 2 Day - 2 Day: M-R (Practice T-F-S)
Undulated, Introduce Tri-Phasic - 3 Day: M-T-R
Running
Ext. Tempo
M: pm Alactic Power, T: am Speed Camp, R: am Speed Camp
all running done at practice
T & R: "Camp Compete" (Coach's Runs)
Phase
Block
II
18-Nov
Load Type
Reps
Sets
x3
Self
Self
Self
Self
No Practice
Testing
6-Jan
13-Jan
20-Jan
27-Jan
3-Feb
10-Feb
17-Feb
24-Feb
3-Mar
10-Mar
17-Mar
24-Mar
31-Mar
7-Apr
14-Apr
Base
Base
Base
Load
Load
Base
Load
Base
Load
Load
Off
Load
Load
Load
1/2 Unload
x5
50.0 55.0
x3
x5
55.0 60.0
x3
x3
60.0 65.0
x4
x3
60.0 70.0
x4
x3
65.0 75.0
15
15
12
15
16
15
16
15
x3
x3
65.0 55.0
12
12
x3
x3
70.0 60.0
12
12
x3
x3
75.0 57.5
12
12
x3
x3
80.0 62.5
12
12
x3
x2
70.0 80.0
15
10
x3
x3
x1
x3
x3
x1
x3
x3
x1
x3
x2
21-Apr
x1
Perform
x1
70.0 60.0 80.0 72.5 62.5 85.0 77.5 67.5 90.0 80.0 70.0 75.0 100.0
Relative %
Base
Reps
Absolute %
Sets
80.0 70.0
x5
x5
70.0 60.0
Base
85.0 75.0
x5
x5
x5
75.0 65.0
Load
Load
Load
87.5
90.0
92.5
x8
x5
70.0
x8
x3
x8
72.5
75.0
Base
80.0
x5
x3
70.0 50.0
Load
85.0
x5
x2
75.0 50.0
Base
85.0
x4
x3
77.5 55.0
Load
87.5
12
12
12
12
12
12
12
x3
x2
80.0 55.0
x5
x2
65.0 80.0
Base
25
25
25
20
32
20
32
12
32
20
18
20
12
16
18
12
12
20
Stable
Ascend
Stable
Stable
Ascend
Load
Load
Perform
x3
x3
x4
x3
x3
x4
x2
x3
x4
x1
x3
x4
x1
77.5 70.0 67.5 80.0 72.5 72.5 85.0 75.0 67.5 92.5 80.0 72.5 100.0
Ecc
10
Stable
Load
Find 1 RM
85.0 72.5 75.0 87.5 77.5 80.0 90.0 82.5 75.0 92.5 87.5 80.0 100.0
Iso
25
Stable
low low low low low low low low low low low low
Load
75.0 80.0
Tempo
Volume
opt opt
Ascend
low low
Monday: Heavy Hang Clean

Thursday: Speed Hange Clean w/ Pause Below Knee
*Maintain strength & technique during Sp. Ball, SET LOADS = min. time
Notes
Load Type
low low
Stable
Technique is the Priority for the duration of the Winter
low low
Stable
low low
Ascend
Prilepin
15
15
16
Ecc
15
15
16
Iso
10
15
16
Iso
5
15
16
x5
Load
85.0 92.5
x8
x5 x10
x5 x10
75.0 65.0
72.5 67.5
75.0 70.0
Load
87.5 92.5
x5
x8
77.5 75.0
Base
82.5 85.0
x8
x5
65.0 75.0
Load
87.5 100.0
x8
x5
70.0 80.0
x6
x5
70.0 85.0
Load
87.5 100.0
x6
x3
75.0 90.0
Load
85.0 85.0
x5
x2
75.0 80.0
25
50
25
40
30
40
30
40
30
32
32
25
32
25
24
25
24
15
25
10
Load
x5
x3
80.0 65.0
x3
Load
Unload/Test
80.0 100.0 100.0 85.0 100.0 85.0 75.0
x5
x3
82.5 70.0
x3
x5
x3
87.5 75.0
Stable
Ascend
Ascend
Stable
Ascend
Ascend
Stable
Load
100.0 75.0 100.0 85.0
x5
Ascend
Ascend
Stable
Ascend
Base
82.5 100.0
x2
Test
x3 x3-5
80.0 70.0 92.5
25+ 20
15
15 20+ 15 15+ 20+ 15
10
12
Ascend
Sets
x5 x10
70.0 60.0
Load
82.5 90.0
Tempo
Volume
Ascend
Ascend
Day 1: Reps Bench Press, Stable + Open on Load wks

Day 2: Heavy Bench Press, Ascending to Open Sets
Stab/Des
Day 1: Combo Incline & Bench (Reps)

Day 2: Descending (Reps)
Ascend
Day 1: Ascend/Descend
Day 2: Ascending
Ascend
Notes
Stab/Des
Prilepin
Stable
Bench
Absolute %
Base
85.0 90.0
Stable
Reps
80.0 85.0
Find 1 RM
Ascend
Relative %
Day 1: SME Box Squat, Stable Sets

Day 2: DE Box Squat w/ Pause, Stable Sets
Ascend
Base
Load Type
Day 1: Stable Barbell Step Up (Heavy)

Day 2: Descending Free Squat (Reps)
Ascend
Day 1: Ascending
Day 2: Ascend/Descend
Ascend
Prilepin
Notes
55% - 80%
Coach's Run Coach's Run Coach's Run
Tempo
Volume
Squat
Above 80%
Stable
Clean
Absolute %
Anatomical Adaptation Volume Accumulation: Oxidative Emph.
Opponent
Sunday
II
N/A
28-Apr
5-May
12-May
19-May

Anaerobic Alactic
AnaerobicLactic
Aerobic
AerobicSystemDevelopment
PhaseI
PhaseO
Guidelines: Hiresistance,relaxb/wreps.
23sets,
820m/set,35mrest.
Goals: :aerobicabilityoffast
twitchfibers,sustainable
reactive/elasticstrength.
Guidelines: ModerateintensityL/Ubody
plyos.510mseries,
x810reps/set,1030srest.
HighResistanceIntervals
HR/Intensity: AT~160170/Maximal
TempoRuns/GridRunning
HR/Intensity: 150165/MedHigh
Goals: :Le ventrical=more

bloodpumped,vascular
network,slowtwitchendu.
Goals: :RecruitHTMUs,
Mitochondrialdensity,fast
twitchendurance.
Goals: :Mitochondrialdensity,
fasttwitchendurance,
recoveryability.
Guidelines: 12sets,3090mtotaltime
Guidelines: Hiresist.,workeachwk.
1525reps,610s/rep,rest
~135HRb/wreps.
Guidelines: 3/4formrun+ABCcues.10
30s/rep,34:1rest.Finish
likeyoustart.
Day 1
Day 2
Day 3
CardiacOutput
HICT
CardiacOutput
Activity:Jogging,Bike,Swim,Hike
Activity:SpinBikeorWalkingLunges
Activity:Jogging,Bike,Swim,Hike
Week1
Week2
Week3
Week1
Week2
Week3
Week1
Week2
Week3
2x20min
2x25min
2x30min
2x10
2x11
2x12
3040min
4050min
5060min
HICT
AerobicPlyometric
TempoRuns/GridRunning
Activity:ContinuousHops/DepthJumps,MBThrows
Activity:100ydstride/walkacrossfield
Week1
Week2
Week3
Week1
Week2
Week3
Week1
Week2
Week3
3x8min
3x9min
3x10min
x6/~:30
x8/~:30
x10/~:30
:15/:45
:15/:45
:15/:45
13x510m
13x510m
13x510m
2x4
2x5
2x6
AerobicPlyometric
HighResistanceIntervals(HRI)
HICT
Activity:ContinuousHops/DepthJumps,MBThrows
Activity:HeavyProwlerPushorSledDragging
Week1
Week2
x6/~:20
x8/~:20
13x510m
13x510m
Week3
Week1
x10/~:20 :10/<:50
13x510m
1x15
Week2
:10/<:50
1x20
Week3
Week1
Week2
Week3
:10/<:50 2x15min
2x18min
2x20min
1x25
*AdaptedfromJoelJamieson's"UltimateMMAConditioning"
PhaseO
Goals: :fasttwitchendurance,
Mitochondrialdensity,
Oxidativeabilities.
PhaseII
CardiacOutput
HR/Intensity: 130150/Low
PhaseI
AerobicPlyometric
HR/Intensity: AT~160170/Medium
PhaseII
HICT
HR/Intensity: 145160/High
Warm Up done on Field
ATHLETE
Bare Foot 4 Station Warm Up
Primary
Bare Foot 4 Station Warm Up
Renegade Warm Up
Platform Prep x2:
Platform Prep x2:
Platform Prep x2:
Platform Prep x2:
1. Face Down Cuban Press w/ pause x6
1. Wall Ankle Mob x8e
1. Face Down W Raise 5# x10
1. Wall Ankle Mob x8e
2. Hip Bridge w/ Feet Tight x8
2. Plate Counter Balance Squat 10# x8
2. Partner Manual Neck on Bench (Front/Back/Left/Right) x8e
2. Plate Goblet Squat 25# x8
Monday
21-Jan
28-Jan
4-Feb
Upper: Press #1
T1
Tuesday
22-Jan
29-Jan
5-Feb
Lower: Pull & Single Leg
Low Incline Bench
3 Sets
3 Sets
3 Sets
T1
Knee Pause Combo
52.5%
130 x10
57.5%
140 x10
60.0%
145 x10
Speed
High Pull / Clean
barbell
x3
barbell
x3
barbell
x3
240
60.0%
145 x8
65.0%
160 x8
67.5%
165 x8
225
*Pause Below Knee
barbell
x3
barbell
x3
barbell
x3
67.5%
165 x6
72.5%
175 x6
75.0%
180 ___
100%
Pair w/
4 Sets
Elbow Touches
T2
Bench Press
3 Sets
3 Sets
3 Sets
24-Jan
31-Jan
Friday
7-Feb
Upper: Push & Press #2
Reps
80%
Thursday
4 Sets
T1
BTN Push Press
Speed
*Stay Moderate!
4 Sets
4 Sets
65.0%
150 x3
70.0%
160 x3
Pair w/ Early Sets
60.0%
135 x3
65.0%
150 x3
70.0%
160 x3
4 Sets
T1
barbell
x3
barbell
x3
barbell
x3
Speed
95#
x3
95#
x3
95#
x3
225
Intro
135 x3
25-Jan
1-Feb
8-Feb
Lower: Pull & Squat
4 Sets
60.0%
WINTER 2
SEASON
PROGRAM
POS. Gr
SPORT
FOOTBALL
ATHLETE
Beat It
Beat It
______
x4
______
x4
______
x3
Pair w/ Early Sets
______
x4
______
x4
______
x3
Knee Hang Clean

*Pause Below Knee
barbell
x3
barbell
x3
barbell
x3
barbell
x3
barbell
x3
barbell
x3
5 Sets
100%
5 Sets
5 Sets
65.0%
150 x3
70.0%
160 x3
75.0%
170 x3
Pair w/ Early Sets
65.0%
150 x3
70.0%
160 x3
75.0%
170 x3
Reps
57.5%
175 x8
60.0%
180 x8
62.5%
190 x8
MB/Fitball Groin Squeeze
60.0%
135 x3
65.0%
150 x3
70.0%
160 x3
Arms OH Hollow Crunch
______
x4
______
x4
______
x3
MB/Fitball Groin Squeeze
65.0%
150 x3
70.0%
160 x3
75.0%
170 x3
300
65.0%
195 x6
67.5%
205 x6
70.0%
210 x6
3x5 w/ pause
60.0%
135 x3
65.0%
150 x3
70.0%
160 x3
3x6e leg, 5 lb. Plate
______
x4
______
x4
______
x3
3x6 w/ pause
65.0%
150 x3
70.0%
160 x3
75.0%
170 x3
72.5%
220 x4
75.0%
225 x4
77.5%
235 ___
65.0%
150 x3
70.0%
160 x3
75.0%
170 x3
Pair w/
100%
DB Shrugs 3x10
T3
Inv. Row Triples
4 Sets
4 Sets
4 Sets
T2
Lead-in BB Step Up
Reps
Underhand Grip
x4
x5
x6
Heavy
*Add weight each set
1 rep = x3 + Pause
3 Sets
3 Sets
4 Sets
T2
Bench Press
T2
Back Squat
barbell
x3e
barbell
x3e
barbell
x3e
Reps
45.0%
135 x5
50.0%
150 x5
55.0%
165 x5
Reps
50.0%
185 x5
52.5%
195 x5
55.0%
205 x5
95#
x3e
95#
x3e
95#
x3e
300
55.0%
165 x5
60.0%
180 x5
65.0%
195 x5
365
60.0%
220 x5
62.5%
230 x5
65.0%
240 x5
Intro
Beat It
Beat It
______
x5e
______
x5e
______
x4e
4 Sets
100%
4 Sets
4 Sets
65.0%
195 x10
70.0%
210 x10
75.0%
225 x8
4 Sets
100%
4 Sets
4 Sets
70.0%
260 x8
72.5%
265 x8
75.0%
275 x8
Pair w/
Pair w/ Early Sets
______
x5e
______
x5e
______
x4e
Pair w/ Early Sets
57.5%
175 x10
62.5%
190 x10
67.5%
205 x8
Pair w/ Early Sets
62.5%
230 x8
65.0%
240 x8
67.5%
250 x8
Seated Manual Twist Neck
Plank
______
x5e
______
x5e
______
x3e
Seated Neck Flexion
52.5%
160 x10
57.5%
175 x8
62.5%
190 x8
Plank
57.5%
210 x8
60.0%
220 x8
62.5%
230 x8
4x6e
3x :45
______
x3e
3x10 w/ Partner
47.5%
145 x10
52.5%
160 x8
57.5%
175 x8
3x :45
52.5%
195 x8
55.0%
205 x8
57.5%
210 x8
Strength Circuit: x3 Rounds
1. Feet Elevated Bench Dips x15 OR Band 10/20s
1. Lunge & Touch Complex (Cross Behind/Lateral/Trans) x3e
1. 1 arm DB Bent Over Supported Row 4x6e
1. Barbell SL Good Morning x5e
2. Lateral DB Shoulder Raise x10
2. Neutral Pull Ups or Pull Downs x6-8 w/ pause
2. Grip Option
2. Overhand Grip Pull Ups or Pull Downs x6-8 w/ pause
3. Grip Option
3. GHR or Assisted GHR Raise x6-8
3. Bent Over Band Pull Apart x12
3. Eccentric Partner Glute Ham x6
4. SA Push Up & Stabilize x5e
4. Biceps Option
4. Triceps Option
4. Biceps Option
FB13 - Dev Winter II. 01 Primary
Master
CP
CoW
JT
Stack & React Drill
Tennis Ball V Drill
BB
JK
TJ
1 on 1 Release Drill
Agiles & Cans

O-Course
EC
Rabbit Shuttle Drill
BA
DD
Dix
JH
AL
BM
ChW
GD
JPG
Reactive Pursuit
Drill
SR
BB: Upright Row, OH Press, Good Morning, Rev Lunge x6e

1.) Post Up & Reach x5e
Preparing for:
ATHLETE
Primary
BB: High Pull, Muscle Snatch, SnGrip RDL, Fr Sq Rev Lunge x6e
BB: Upright Row, Push Press, Bad Form Sq, Split Sq x6e
1.) Double Leg Hip Lift x8
2.) Lateral Straight Leg Raise x10e
Power: 1rm Floor Clean
2.) Face Up Straight Leg Raise x10e
3.) Divebombers x5e
Lower: 1rm Back Squat
3.) Erratic Push Ups x12
3.) Negative Push Ups x6
4.) Face Down W Raise x15
Upper: 3-5rm Bench Press
4.) Bulldog Rib Rolls x6e
Core: Team Q Ped Drilling
Monday
1-Apr
8-Apr
Tuesday
15-Apr
Total Body #1
Tier 1
Core: Team L-Sit Progression
25-Mar
Core: Wheel Barrow Drilling
26-Mar
2-Apr
9-Apr
Tier 1
Flr. Clean + Front Sq.
Tier 1
37.5%
95
x2
42.5%
250
47.5%
95
x2
52.5%
57.5%
145 x3
62.5%
160 x3
65.0%
165 x3
70.0%
175 x3
Pair w/
60.0%
150 x3/1
62.5%
160 x3/1
67.5%
170 x3/1
72.5%
185 x2/1
1. Lunge Ankle Stretch 2x10
65.0%
165 x3
70.0%
175 x3
72.5%
185 x3
77.5%
195 x3
PVC Kneeling Ankle Rock
60.0%
150 x3/1
62.5%
160 x3/1
67.5%
170 x3/1
72.5%
185 x2/1
2. Band Bottom Sq. 2x :15
65.0%
165 x3
70.0%
175 x3
72.5%
185 x3
77.5%
195 x3
2x8e
65.0%
165 x3
70.0%
175 x3
72.5%
185 x3
77.5%
195 x3
4 Sets
100.0%
Tier 2
95
x2
45.0%
135 x2
55.0%
4 Sets
95
x2
50.0%
140 x2
60.0%
4 Sets
95
x2
150 x2
4 Sets
Back Squat
40.0%
95
x2
42.5%
250
50.0%
95
x2
52.5%
40.0%
450
50.0%
180 x3
42.5%
225 x3
52.5%
195 x3
47.5%
240 x3
57.5%
215 x3
55.0%
260 x3
65.0%
250 x3
295 x3
100.0%
4 Sets
100.0%
95
x2
47.5%
135 x2
57.5%
4 Sets
95
5 Sets
5 Sets
Floor Clean
High
60.0%
150 x2
65.0%
165 x2
70.0%
175 x2
55.0%
140 x2
145 x2
62.5%
160 x2
250
70.0%
175 x2
75.0%
190 x2
80.0%
200 x2
65.0%
165 x2
4 Sets
4 Sets
5 Sets
100.0%
Pair w/
Tier 2
No Warm Up
No Warm Up
No Warm Up
5 Sets
5 Sets
5 Sets
80.0%
200 x1
85.0%
215 x1
90.0%
225 x1
75.0%
190 x1
80.0%
200 x1
85.0%
215 x1
90.0%
225 x1
75.0%
190 x1
80.0%
200 x1
85.0%
215 x1
90.0%
225 x1
75.0%
190 x1
80.0%
200 x1
85.0%
215 x1
90.0%
225 x1
75.0%
190 x1
80.0%
200 x1
85.0%
215 x1
90.0%
225 x1
75.0%
190 x1
Back Squat
Eccentric
Eccentric
Isometric
Isometric
Med. *On Coach's Cadence
50.0%
225 x3
55.0%
250 x3
50.0%
225 x3
55.0%
250 x3
450
60.0%
270 x3
65.0%
295 x3
60.0%
270 x3
65.0%
295 x3
*Spotter Helps UP
100.0% *Ecc: Down for 05 sec
70.0%
5 Sets
18-Apr
135 x2
______ x3/1 ______ x3/1 ______ x3/1 ______ x2/1
No Warm Up
315
11-Apr
52.5%
Front Squat
Med.
4-Apr
x2
______ x3/1 ______ x3/1 ______ x3/1 ______ x2/1
Tier 2
High
Tier 3
Low *End each set w/ x1 Front Sq.
*GET SET before Squatting
28-Mar
Total Body #3
Med. *Pause on FIRST REP only
Pair w/
Thursday
16-Apr
Total Body #2
Pause Floor Clean
Spring 2
Summer
SEASON
PROGRAM
ATHLETE
FOOTBALL
POS Gr
SPORT
5 Sets
5 Sets
5 Sets
5 Sets
5 Sets
4 Sets
*Iso: Pause for 05 sec
4 Sets
4 Sets
4 Sets
Pair w/
57.5%
260 x3
60.0%
270 x3
65.0%
295 x2
72.5%
330 x2
Pair w/
55.0%
175 x3
57.5%
185 x3
60.0%
190 x3
65.0%
205 x3
Pair w/
67.5%
305 x4
72.5%
330 x4
67.5%
305 x4
72.5%
330 x4
Front Leg Swings
62.5%
285 x3
65.0%
295 x3
70.0%
315 x2
77.5%
350 x2
Chain Dbl Leg Hip Bridge
62.5%
200 x3
65.0%
205 x3
67.5%
215 x3
72.5%
230 x3
Cross Body Leg Swings
67.5%
305 x4
72.5%
330 x4
67.5%
305 x4
72.5%
330 x4
2x10e
67.5%
305 x3
70.0%
315 x3
75.0%
340 x2
82.5%
375 x1
2x8
70.0%
225 x3
72.5%
230 x3
75.0%
240 x3
80.0%
255 x3
2x10e
72.5%
330 x3
75.0%
340 x3
80.0%
360 x2
87.5%
395 x1
70.0%
225 x3
72.5%
230 x3
75.0%
240 x3
80.0%
255 x3
77.5%
350 x3
80.0%
360 x3
85.0%
385 x2
92.5%
420 x1
70.0%
225 x3
72.5%
230 x3
75.0%
240 x3
80.0%
255 x3
3 Board Press
x4-6 RM
Bench Press
Unload
52.5%
170 x3
57.5%
185 x3
52.5%
170 x3
335
315
57.5%
185 x3
62.5%
200 x3
67.5%
215 x3
62.5%
200 x3
105.0%
100.0%
4 Sets
47.5%
5 Sets
47.5%
5 Sets
160 x3
Tier 3
150 x3
42.5%
160 x3
Unload
47.5%
40.0%
145 x3
x3-5 RM
Low
High
135 x3
Soft x3 RM
Tier 3
Bench Press
High
______
x4
______
x4
______
x4
______
x4
______
x4
______
x4
______
x4
______
x4
Straight Wt.
46.5%
150 x3
Single
36.5%
115 x3
Double
21.5%
70
x3
Test Day!!!
51.5%
165 x3
315
100.0%
5 Sets
4 Sets
4 Sets
4 Sets
4 Sets
5 Sets
5 Sets
5 Sets
4 Sets
Pair w/
50.0%
170 x5
52.5%
180 x5
57.5%
195 x3
57.5%
195 x2
Pair w/
65.0%
205 x5
70.0%
225 x5
75.0%
240 x5
70.0%
225 x3
Pair w/
56.5%
180 x5
46.5%
150 x5
31.5%
100 x5
61.5%
195 x4
Band Pull Apart
57.5%
195 x5
60.0%
205 x4
65.0%
220 x3
65.0%
220 x2
Face Down W Raise
65.0%
205 x5
70.0%
225 x5
75.0%
240 x5
70.0%
225 x3
3 way Band Pull Apart
64.0%
205 x5
54.0%
175 x5
39.0%
125 x4
69.0%
220 x3
2x15
65.0%
220 x5
67.5%
230 x3
72.5%
245 x3
72.5%
245 x2
5 lbs. 2x10p
65.0%
205 x5
70.0%
225 x5
75.0%
240 x5
70.0%
225 x3
2x8e
71.5%
230 x4
61.5%
195 x4
46.5%
150 x3
76.5%
245 x2
72.5%
245 x4
75.0%
255 x3
80.0%
270 x3
80.0%
270 x2
65.0%
205 x5
62.5%
200 ___
67.5%
215 ___
70.0%
225 x3
79.0%
250 x3
69.0%
220 x3
54.0%
175 x3
84.0%
265 x2
80.0%
270 ___
82.5%
280 x3
87.5%
295 ___
80.0%
270 x2
87.5%
280 x3
77.5%
245 ___
62.5%
200 ___
92.5%
295 ___
01 Primary
Master

Preparing for:
ATHLETE
Squat Alt.
Power: 1rm Floor Clean
3.) Divebombers x5e
Lower: 1rm Hex Dead Lift
Upper: 3-5rm Bench Press
Monday
1-Apr
8-Apr
Tuesday
15-Apr
Total Body #1
Tier 1
25-Mar
26-Mar
2-Apr
9-Apr
Tier 1
Flr. Clean + Front Sq.
Tier 1
37.5%
95
x2
42.5%
250
47.5%
95
x2
52.5%
57.5%
145 x3
62.5%
160 x3
65.0%
165 x3
70.0%
175 x3
Pair w/
60.0%
150 x3/1
62.5%
160 x3/1
67.5%
170 x3/1
72.5%
185 x2/1
65.0%
165 x3
70.0%
175 x3
72.5%
185 x3
77.5%
195 x3
PVC Kneeling Ankle Rock
60.0%
150 x3/1
62.5%
160 x3/1
67.5%
170 x3/1
72.5%
185 x2/1
65.0%
165 x3
70.0%
175 x3
72.5%
185 x3
77.5%
195 x3
2x8e
65.0%
165 x3
70.0%
175 x3
72.5%
185 x3
77.5%
195 x3
4 Sets
100.0%
Tier 2
High
95
x2
45.0%
135 x2
55.0%
4 Sets
95
x2
50.0%
140 x2
60.0%
4 Sets
95
x2
150 x2
4 Sets
Hex Bar Dead Lift

*Ctrl. Down & Kiss Ground
450 *Always Belt Up
Low *End each set w/ x1 Front Sq.
40.0%
95
x2
42.5%
250
50.0%
95
x2
52.5%
50.0%
180 x3
42.5%
225 x3
52.5%
195 x3
47.5%
240 x3
57.5%
215 x3
55.0%
260 x3
65.0%
250 x3
4 Sets
100.0%
95
x2
47.5%
135 x2
57.5%
4 Sets
95
Med.
295 x3
18-Apr
Floor Clean
135 x2
High
60.0%
150 x2
65.0%
165 x2
70.0%
175 x2
55.0%
140 x2
145 x2
62.5%
160 x2
250
70.0%
175 x2
75.0%
190 x2
80.0%
200 x2
65.0%
165 x2
4 Sets
4 Sets
5 Sets
100.0%
Pair w/
Barbell x5e
Barbell x5e
Barbell x5e
5 Sets
5 Sets
200 x1
85.0%
215 x1
90.0%
225 x1
75.0%
190 x1
80.0%
200 x1
85.0%
215 x1
90.0%
225 x1
75.0%
190 x1
80.0%
200 x1
85.0%
215 x1
90.0%
225 x1
75.0%
190 x1
80.0%
200 x1
85.0%
215 x1
90.0%
225 x1
75.0%
190 x1
80.0%
200 x1
85.0%
215 x1
90.0%
225 x1
75.0%
190 x1
Med. *After Set 2, adj. Wt. for Reps
50.0%
160 x3
55.0%
175 x3
57.5%
185 x3
60.0%
190 x3
315
60.0%
190 x3
65.0%
205 x3
67.5%
215 x3
70.0%
225 x3
Tier 2
Barbell x5e
5 Sets
80.0%
______ x3/1 ______ x3/1 ______ x3/1 ______ x2/1
100.0%
Barbell RDL + Straps

*Extend Butt & Chin
70.0%
5 Sets
Tier 3
11-Apr
52.5%
Barbell RFESS
*Load up and Beat ea. Wk.
4-Apr
x2
______ x3/1 ______ x3/1 ______ x3/1 ______ x2/1
Tier 2
40.0%
*GET SET before Squatting
28-Mar
Total Body #3
Med. *Pause on FIRST REP only
Pair w/
Thursday
16-Apr
Total Body #2
Pause Floor Clean
Spring 2
Summer
SEASON
PROGRAM
ATHLETE
FOOTBALL
POS Gr
SPORT
5 Sets
5 Sets
5 Sets
4 Sets
4 Sets
4 Sets
4 Sets
4 Sets
4 Sets
4 Sets
4 Sets
Pair w/
57.5%
260 x3
60.0%
270 x3
65.0%
295 x2
72.5%
330 x2
Pair w/
Pair w/
67.5%
215 x6
72.5%
230 x5
75.0%
240 x4
77.5%
245 x3
Front Leg Swings
62.5%
285 x3
65.0%
295 x3
70.0%
315 x2
77.5%
350 x2
Chain Dbl Leg Hip Bridge
______ x6e ______ x5e ______ x4e ______ x3e
Cross Body Leg Swings
67.5%
215 x6
72.5%
230 x5
75.0%
240 x4
77.5%
245 x3
2x10e
67.5%
305 x3
70.0%
315 x3
75.0%
340 x2
82.5%
375 x1
2x8
______ x6e ______ x5e ______ x4e ______ x3e
2x10e
72.5%
330 x3
75.0%
340 x3
80.0%
360 x2
87.5%
395 x1
77.5%
350 x3
80.0%
360 x3
85.0%
385 x2
92.5%
420 x1
3 Board Press
x4-6 RM
______ x6e ______ x5e ______ x4e ______ x3e
Tier 3
Bench Press
Unload
52.5%
170 x3
57.5%
185 x3
52.5%
170 x3
335
315
57.5%
185 x3
62.5%
200 x3
67.5%
215 x3
62.5%
200 x3
105.0%
100.0%
4 Sets
47.5%
5 Sets
47.5%
5 Sets
160 x3
135 x3e
150 x3
42.5%
160 x3
Unload
135 x4e
47.5%
40.0%
145 x3
x3-5 RM
95 x5e
Low
High
135 x3
Soft x3 RM
95 x6e
Tier 3
Bench Press
High
______
x6
______
x5
______
x4
______
x3
______
x6
______
x5
______
x4
______
x3
Straight Wt.
46.5%
150 x3
Single
36.5%
115 x3
Double
21.5%
70
x3
Test Day!!!
51.5%
165 x3
315
100.0%
5 Sets
4 Sets
4 Sets
4 Sets
4 Sets
5 Sets
5 Sets
5 Sets
4 Sets
Pair w/
50.0%
170 x5
52.5%
180 x5
57.5%
195 x3
57.5%
195 x2
Pair w/
65.0%
205 x5
70.0%
225 x5
75.0%
240 x5
70.0%
225 x3
Pair w/
56.5%
180 x5
46.5%
150 x5
31.5%
100 x5
61.5%
195 x4
Band Pull Apart
57.5%
195 x5
60.0%
205 x4
65.0%
220 x3
65.0%
220 x2
Face Down W Raise
65.0%
205 x5
70.0%
225 x5
75.0%
240 x5
70.0%
225 x3
3 way Band Pull Apart
64.0%
205 x5
54.0%
175 x5
39.0%
125 x4
69.0%
220 x3
2x15
65.0%
220 x5
67.5%
230 x3
72.5%
245 x3
72.5%
245 x2
5 lbs. 2x10p
65.0%
205 x5
70.0%
225 x5
75.0%
240 x5
70.0%
225 x3
2x8e
71.5%
230 x4
61.5%
195 x4
46.5%
150 x3
76.5%
245 x2
72.5%
245 x4
75.0%
255 x3
80.0%
270 x3
80.0%
270 x2
65.0%
205 x5
62.5%
200 ___
67.5%
215 ___
70.0%
225 x3
79.0%
250 x3
69.0%
220 x3
54.0%
175 x3
84.0%
265 x2
80.0%
270 ___
82.5%
280 x3
87.5%
295 ___
80.0%
270 x2
87.5%
280 x3
77.5%
245 ___
62.5%
200 ___
92.5%
295 ___
02 Squat Alternate
Master

SquatAlternativeTiers
2535lbs.,SqueezeattheTop.
4WaySLReachx2e
Bodyweight,heelstaysdown,resetaftereach
rep,Exaggeratethemovement.
SLTennisBallReplacex5e
2countpauseatthedeepbottom,
Keepheelsgrounded.
Contralateralreach,pickupTennisBall,replace
ontheoppositeside.Cometobalanceatthetop
oneachrep.Keepheelgrounded.
DB,KBorBodyweight,
KeepHeelgroundedanddonotfullyextend
knee.
Ecc.GluteHamRaisex8
SLPickUp&Twistx6e
45secondEccentric,Driveup.
Onsingleleg,w/twohandsonaPlateorMB,
contralateralreachdowntoground,standup&
pressacross,upandout.Balanceoneach.
Notes
Rules
MuscularTension
BottomPos.RFESSx12e
StableSets:Moderatewt/Fast
Option D
MetabolicStress
MuscularTension
MuscularTension
PauseGobletSquatx8
MetabolicStress
Facingup,startw/bothlegsflexedposition,
extend1outatatime&repeat.
23sets,x58reps@Low%
MediumFullRest
WalkingLungex5e
DB,BB,Keg,SSB+Chains,
Mustuseaweightthatchallengeseachset.
BBHipThrustx20
135lb.minimum,Squeezeglutes@top.
MuscularDamage
2DBSLRDLx6e
TRXAlt.HamCurlsx10e
SumoDeadliftx5
MuscularDamage
1inchBand,facedownposition,
AnklesDorsiflexed.
MayuseConcentric,Iso/Dyn,Oscillating,
50lbs.+DBorKB
Balance&stabilitythroughmultipleplanesof
movement,levelsandrangesofmotion.
Option C
Proprioceptive
PartnerBandHamCurl
x25
MetabolicStress
StableSets:Moderatewt/Fast
GobletRFESSx5e
MuscularDamage
HexBarDeadliftx5
Option B
Proprioceptive
Proprioceptive
MuscularDamage
MetabolicStress
MuscularTension
Option A
46sets,x510reps@Low%
MediumFullRest
Proprioceptive
SnatchGrBBSLRDLx6e
Proprioceptive
35sets,x1030reps@Medium%
ShortMediumRest(reduceBloodexiting)
Notes
Tensiononmuscleatshorterlengthsorpartially
contractedposition.
MuscularDamage
Tensiononmuscleatlongerlengthsor
stretchedpositions,Eccentric&Band/Chain
options.
Rules
Notes
45sets,x15reps@High%
FullRest
MetabolicStress
Rules
Notes
Typicallyusedw/Global/BigMovements,and
testableliftsallvariations.
Rules
MuscularTension
SLDiag.Reach&Drivex6e
Addweightifneeded,Controldown.
PVCpipeinhands,reachuplegback45degrees
w/otouchingthegroundstandup&driveknee
forwardwhilepressingthePVCpipeOH.

Preparing for:
ATHLETE
QBs/Kickers
Power: Vert & Broad Jump
3.) Divebombers x5e
Lower: 1rm Hex Dead Lift
Upper: 1 Minute Push Up
Monday
1-Apr
8-Apr
Tuesday
15-Apr
Total Body #1
Tier 1
Med.
250
9-Apr
Thursday
16-Apr
Tier 1
28-Mar
4-Apr
11-Apr
18-Apr
Total Body #3
Snatch Gr Pwr Shrug
Tier 1
Floor Power Shrug
55.0%
140 x2
57.5%
145 x2
60.0%
150 x2
Low
42.5%
135 x3
45.0%
135 x3
47.5%
135 x3
50.0%
135 x3
High
62.5%
160 x2
65.0%
165 x2
67.5%
170 x2
70.0%
175 x2
62.5%
160 x2
65.0%
165 x2
67.5%
170 x2
70.0%
175 x2
235
52.5%
135 x3
55.0%
135 x3
57.5%
140 x3
60.0%
145 x3
250
72.5%
185 x2
75.0%
190 x2
77.5%
195 x2
80.0%
200 x2
3 Sets
3 Sets
3 Sets
3 Sets
3 Sets
92.5%
72.5%
185 x3
75.0%
190 x3
77.5%
195 x3
80.0%
200 x3
1. Vertical on Mat x3
72.5%
185 x3
75.0%
190 x3
77.5%
195 x3
80.0%
200 x3
2. Broad Jump x3
72.5%
185 x3
75.0%
190 x3
77.5%
195 x3
80.0%
200 x3
Single Leg Rotation
2-Apr
135 x2
Pair w/
1. High Hurdle Hops x6
Rest b/w sets = 3 min
Tier 2
26-Mar
52.5%
100.0%
Pair w/
Total Body #2
Pause High Pull

*All Sets done + Wt Vest
25-Mar
Spring 2
Summer
SEASON
PROGRAM
ATHLETE
FOOTBALL
POS Gr
SPORT
3 Sets
3 Sets
3 Sets
62.5%
150 x3
65.0%
155 x3
67.5%
160 x3
70.0%
165 x3
62.5%
150 x3
65.0%
155 x3
67.5%
160 x3
70.0%
165 x3
62.5%
150 x3
65.0%
155 x3
67.5%
160 x3
70.0%
165 x3
Pair w/
OH Step Up
High
SSB Lunge +
OH Step Up
SSB Lunge +
x3
x3
x3
x3
x3
x3
x3
x3
Tier 2
Med.
4 Sets
4 Sets
3 Sets
3 Sets
3 Sets
82.5%
210 x2
85.0%
215 x2
87.5%
220 x2
90.0%
225 x2
1. SL Broad Jump x2e
82.5%
210 x2
85.0%
215 x2
87.5%
220 x2
90.0%
225 x2
2. Seat Box Jump (Foam) x3
82.5%
210 x2
85.0%
215 x2
87.5%
220 x2
90.0%
225 x2
Lower Circuit
Back Squat
Tier 2
1. Slide Board x20

2. OH Kettlebell Swing x15
3. SL Bench Hip Thrust x10e
4 Sets
3 Sets
100.0%
Eccentric
Eccentric
Isometric
Isometric
50.0%
225 x3
55.0%
250 x3
50.0%
225 x3
55.0%
250 x3
450
60.0%
270 x3
65.0%
295 x3
60.0%
270 x3
65.0%
295 x3
*Spotter Helps UP
4 Sets
3 Sets
*Iso: Pause for 05 sec
Pair w/
______ x5e ______ x5e ______ x6e ______ x6e
Front Leg Swings
______ x5e ______ x5e ______ x6e ______ x6e
Pair w/
2x10e
______ x5e ______ x5e ______ x6e ______ x6e
3 Sets
3 Sets
3 Sets
67.5%
305 x4
72.5%
330 x4
67.5%
305 x4
72.5%
330 x4
67.5%
305 x4
72.5%
330 x4
67.5%
305 x4
72.5%
330 x4
______
x4
______
x4
______
x4
______
x4
______ x5e ______ x5e ______ x6e ______ x6e
T3 a
T3 b
1 min Push Ups
Bwt.
Bwt.
+ Vest
+ Vest
Tier 3
*Hands on 2-Boards
Set 1: _____
Set 1: _____
Set 1: _____
Set 1: _____
High
*Feet on Blue Pad
Set 2: _____
Set 2: _____
Set 2: _____
Set 2: _____
335
*Cannot Touch Knees dn.
Set 3: _____
Set 3: _____
Set 3: _____
Set 3: _____
105.0%
x4-6 RM
40.0%
Glute Ham Raise
Core Circuit
1. Split Anti Twist x :20e
135 x3
Soft x3 RM
42.5%
4 Sets
3x6
T3 c
3 Board Press
3 Rounds
3x8
3 Rounds
3x6
3 Rounds
3x8
3 Rounds
145 x3
x3-5 RM
47.5%
5 Sets
160 x3
Unload
47.5%
5 Sets
T3 a
160 x3
5 Sets
30 second Push Up
+ Vest
+ Vest
+ Vest
Test Day!
*Hands on 2-Boards
Set 1: _____
Set 1: _____
Set 1: _____
1 Minute
*Feet on Blue Pad
Set 2: _____
Set 2: _____
Set 2: _____
*Cannot Touch Knees dn.
Set 3: _____
Set 3: _____
Set 3: _____
x :30e
x :30e
x :30e
3x15e
3x20e
3x25e
Core Circuit
T3 b
Pair w/
50.0%
170 x5
52.5%
180 x5
57.5%
195 x3
57.5%
195 x2
1. KB Bottoms Up OH Pr.
Band Pull Apart
57.5%
195 x5
60.0%
205 x4
65.0%
220 x3
65.0%
220 x2
2. 100s
2x15
65.0%
220 x5
67.5%
230 x3
72.5%
245 x3
72.5%
245 x2
3. 4 ct Drill & Hip Bridge
72.5%
245 x4
75.0%
255 x3
80.0%
270 x3
80.0%
270 x2
80.0%
270 ___
82.5%
280 x3
87.5%
295 ___
80.0%
270 x2
T3 c
PVC OH Walk Lunge
2. Band OH Press x5e

3. TRX Row x12
03 QBs & Kickers
Master
x :30e
ATHLETE
Speed Camp
Linear Speed Development:
Team
Players 'Clone Up'/Split the group
Speed Prep Work: Progressive Skater Hops & 40 yd Start Drilling
1.)
Resisted Sprinting: 4x30 yds (Skills - 25 lb Sled / Bigs - Med. Harness Pulls)
2.)
Reactive: ADA Split, Fast Lunge, Tuck | Bound, LL/RR, LLL/RRR, SL Run
Team
BA Band Scap: Standing Y, OH Pull Apart, Bent Over Pull Apart, Ext Rot, Standing Shrug
Rollers: T Spine Extensions, Glutes, Low-Mid Back, Quads, IT Band, Inner Thigh
Linear Speed Development:
JP
Core Stab: 4 Count Drill - Strict Plank - Square Drill - PVC Superdog - Elbow/Hip Touch
Team
MG D-Flex: Multi-planar mvmt, Balance, Mobilize
Wednesday
15-Jul
22-Jul
Eccentric
Eccentric
Eccentric
Total Body #1
62.5%
230 x3
65.0%
240 x3
67.5%
250 x3
365
72.5%
265 x3
75.0%
275 x3
77.5%
285 x3
*Spotter Helps UP
17-Jul
4 Sets
Pair w/
0. Bench Hip Flx Str 2x :10e
0. Plate Neck Flexion 35#x8
4 Sets
4 Sets
High *Pause BTK on 1st Rep!!!
95
45.0%
x2
50.0%
95
x2
55.0%
95
x2
205
295 x3
82.5%
305 x3
85.0%
315 x3
80.0%
295 x3
82.5%
305 x3
85.0%
315 x3
x3
______
x3
______
5 Sets
Pair w/
2:00
0. Ankle Lunge Str. 2x :10e
x3
2. Cont. Hurdle Hop x4
Close Gr Bench Press
Beat It!
Beat It!
5 Sets
5 Sets
77.5%
160 x2
0. Plate Neck Flexion 35#x8
75.0%
155 x2
80.0%
165 x2
85.0%
175 x2
1. Seated Vertical x3
x2
______
x2
______
1. Plank + Chain 3x :30
195 x5
77.5%
210 x4
215 x5
85.0%
230 x4
______
x5
______
x3
______
x2
______
x3
______
x3
______
x2
Horizontal Pull
2.)
Triceps
3.)
Hamstrings
Knee Flexion
4.)
Posterior
Shoulder
Light
260 x5
72.5%
265 x5
75.0%
275 x5
70.0%
260 x5
72.5%
265 x5
75.0%
275 x5
______
x5
______
x5
______
Beat It!
42.5%
x5
125 x3
40.0%
115 x3
Beat It!
37.5%
110 x3
285
5 Sets
Pair w/
5 Sets
5 Sets
4 Sets
Rest
Pair w/
4 Sets
4 Sets
67.5%
250 x1
72.5%
265 x1
77.5%
285 x1
52.5%
150 x10
50.0%
145 x10
47.5%
140 x10
0. Seated Neck Twist 2x8e
75.0%
275 x1
80.0%
295 x1
85.0%
315 x1
0. Iron Cross Neck 2x8e
60.0%
175 x8
57.5%
165 x8
55.0%
160 x8
1. Big Band OH Shrug 2x15
82.5%
305 x1
87.5%
320 x1
92.5%
340 x1
1. Plank + Chain 3x :30
67.5%
195 x6
65.0%
190 x6
62.5%
180 x6
75.0%
215 ___
72.5%
210 ___
70.0%
200 ___
2:30
______
x1
______
x1
______
x1
______
x1
______
x1
______
x1
2:30
Tier 3: Strength Circuit x4 Rounds
1.)
Vertical
Pull
Underhand Tight Pull Up x5-5-5-Max
1.)
Horizontal Pull
Bench Dips 4x15
2.)
Biceps
DB Hammer Curls 4x8
2.)
Triceps
Glute Ham Raise 4x8
3.)
Vertical Press
FFE Off-set Single Arm OH DB Press (Same Side) 4x8e
3.)
Hamstrings
Knee Flexion
Team
Core Blitz
4.)
Posterior
Shoulder
FB13 - Summer II. 01 Primary
70.0%
Bench Press
Barbell Inverted Row + Iso (Knees Bent) 4x:10/x10
Incline 5# Plate Series: Y-External Rotation 2x15e
3 Sets
100.0%

1.)
3 Sets
2. Box Jump Series x1
Tier 2
Rest
80.0%
3:00
x1
260 x3
72.5%
Pair w/
150 x2
Back Squat
Tier 2
3 Sets
72.5%
70.0%
210 x5
250 x3
140 x2
240 x3
190 x5
67.5%
67.5%
65.0%
77.5%
240 x3
0. Bench Hip Flx Str 2x :10e
220 x3
70.0%
65.0%
145 x3
60.0%
Pair w/
230 x3
130 x3
365
0. Iron Cross Neck 2x8e
62.5%
*Spotter Helps UP
70.0%
100.0%
2:30
365
62.5%
265
4 Sets
210 x3
135 x3
92.5%
4 Sets
Isometric
57.5%
120 x3
220 x3
4 Sets
Isometric
205 x3
65.0%
60.0%
180 x3
Isometric
55.0%
57.5%
205 x3
67.5%
26-Jul
195 x3
125 x3
55.0%
170 x3
19-Jul
52.5%
110 x3
185 x3
62.5%
12-Jul
Low *On Coach's Cadence
60.0%
50.0%
160 x3
40 yd Start Tech Dev: 2x10yds, 2x20 yds, 2x30 yds
Rest *Iso: Pause for 05 sec
High *Move the bar AFAP!!!
Rest
Reactive: ADA Split, Fast Lunge, Tuck | Bound, LL/RR, LLL/RRR, SL Run
52.5%
______
60.0%
2.)
1. Plate Sq. Jump 25# x4
Heavy
ABC Runs
Back Squat
Tier 1
Rest
80.0%
______
1.)
Total Body #3
Hang Clean
Tier 1
Evenly split groups
Speed Prep Work: Progressive Skater Hops & Up/Tall & Fall (Multi)
Friday
24-Jul
90.0%
Rest *Iso: Pause for 05 sec
Tier 2
10-Jul
Total Body #2
Back Squat
3:00
w/u 4 Station: 2 Band Hip Drills, Build Form Runs, Static Stretch, D-Flex/Proprioceptive
JC
Team
8-Jul
Summer II
Speed Camp
Build Up Sprints: 2x20, 2x30
Monday
Tier 1
Primary
4 Station Warm Up: No Shoes
w/u 4 Station: 2 Band Hip Drills, Build Form Runs, Static Stretch, D-Flex/Proprioceptive
SEASON
PROGRAM
POS Gr
SPORT
FOOTBALL
ATHLETE
1.) 100's x30
3.) BB Hip Bridge 135-185 x15-20
2.) Band Trunk Twist x8e
4.) MB 2 arm/1 leg Dead Bug x8e
Barbell BandGr Inverted Row x10-8-6 w/ pause, 1x20 regular

DB Single Arm Kickback 4x8e
Partner Eccentric GHR 4x8
Band Flat Pull Apart 2x25
Master
Resources:
- Pat Ivey, University of Missouri
- Dr. Rick McGuire, University of Missouri
- "Mind Gym" by Mark Casstevens
- "Coaching the Mental Game" by H.A. Dorfman
- Trevor Moawad, Athlete's Performance Institute
ATHLETE
F7 BIG
4 Station Warm Up
COMPETITIVE
FALL
IN-SEASON 3
Season
Travel
Off/Def
FOOTBALL
Athlete
Program
Sport

See Sheet on Platform
JK - Banded Hip Series

ACTIVITY
SR - Roller Series
RS - Core Stability
MG - PVC Dynamic Flex
Sunday
T1 a
Session T
Back Squat
27-Oct
3-Nov
10-Nov
17-Nov
SAMFORD
ELON
VMI
CLEMSON
Med + Pause
3s Ecc on #1
Med + Pause
Wed/Thu
3s Ecc on #1
T1 a
Session U
Gr2 Bench Press
30-Oct
6-Nov
13-Nov
20-Nov
SAMFORD
ELON
VMI
CLEMSON
82.5%
87.5%
80.0%
92.5%
Mix
w/u
w/u
w/u
w/u
Heavy
w/u
w/u
w/u
w/u
320
w/u
w/u
w/u
w/u
300
w/u
w/u
w/u
w/u
4 Sets
92.5%
T1 b
Prep x2
1. Bench Hip Flexor x :10e
4 Sets
4 Sets
4 Sets
Base
100.0%
Bench Press Rotation
195 x3
72.5%
235 x3
62.5%
200 x3
75.0%
225 x3
80.0%
240 x3
70.0%
210 x3
62.5%
190 x5
70.0%
225 x3
60.0%
195 x3
72.5%
235 x3
62.5%
200 x3
75.0%
225 x3
80.0%
240 x3
70.0%
210 x3
67.5%
205 x5
70.0%
225 x3
60.0%
195 x3
72.5%
235 x3
62.5%
200 x3
75.0%
225 x3
80.0%
240 x3
70.0%
210 x3
72.5%
220 x3
70.0%
225 x3
60.0%
195 x3
72.5%
235 x3
62.5%
200 x3
75.0%
225 x3
______
x3
70.0%
210 x3
80.0%
240 x1
75.0%
225 x3
______
x3
70.0%
210 x3
87.5%
265 ___
75.0%
225 x3
______
x3
2 3 Board
1 3 Board
w/u
300
T2 b
w/u
Seated Neck Flexion
3 Board
w/u
x3-5 RM
Partner Neck Twist
w/u
Reps
2x10e
T1 c
DB Shrug Rotation
Isometric
SA Stable
Isometric
SA Stable
Heavy
2x10e
:10 Iso
+
x10
Hold 1 Arm at
the top x10e
:10 Iso
+
x10
Hold 1 Arm at
the top x10e
Regular
Triangle Gr
Regular
Triangle Gr
w/u
x1-3 RM
w/u
Unload
165 x5
65.0%
195 x5
72.5%
220 x4
50.0%
150 x2
62.5%
190 x4
72.5%
220 x4
80.0%
240 x3
55.0%
165 x2
70.0%
210 x3
80.0%
240 x3
87.5%
265 x2
60.0%
180 x2
65.0%
195 x2
x2
______
x2
______
x1
______ x5-8 ______ x3-5 ______ x1-3
Hams/Groin
T1 b
55.0%
______
T3 a
Speed Bench
w/u
w/u
x5-8 RM
Mob w/ Partner 2x12
2 Sets
2 Sets
2 Sets
70.0%
210 x2
2 Sets
#NoSlack
T1 d
TRX Inverted Row
Reps
2x20
Cris-Cross
Handles
Reps 1. Goblet Lat Squat x6e
Cris-Cross
Handles
2. SLBD Ham Curls x20
T3 b
SuperBar Inv. Row
Isometric
Oscillating
Isometric
Oscillating
x :10 Iso + x15

reps
Scap x7
Top 1/2 x7
Full x7
x :10 Iso + x15

reps
Scap x7
Top 1/2 x7
Full x7
3 Sets
3 Sets
3 Sets
3 Sets
T1 e
Band Biceps Curl
Reps
1 inch Band2x15
T1 f
DB Side Shldr. Raise
Reps
2x15
T1 g
Ankle Band Side Step
Reps
Black Band 2x12e
Reps Neutral Position
T3 c
Biceps Choice
Perform
60.0%
Heavy *Out-perform prev. Week
100.0%
Unload
225 x3
2. Ankle Mobs x10e
T2 a
Load
70.0%
Reps a.) E-Z Bar Curl x10-8-6
b.) Incline Curls 3x15

c.) TRX Full Ext. Curls 3x10
FB13 - In-Season. Phase III. F7 Big
Master
Citadel Strength Conditioning
RELATIVE INTENSITY TABLE

Difficulty
MAX
HEAVY +
HEAVY
MOD +
MOD
LIGHT +
LIGHT
TOO
LIGHT
COLOR CODE
x1
x2
x3
x4
x5
x6
x8
x10
100.0%
100.0%
95.0%
92.5%
90.0%
87.5%
85.0%
80.0%
72.5%
97.5%
97.5%
92.8%
90.3%
87.8%
85.5%
83.0%
78.0%
70.8%
95.0%
95.0%
90.3%
88.0%
85.5%
83.3%
80.8%
76.0%
69.0%
92.5%
92.5%
88.0%
85.8%
83.3%
81.0%
78.8%
74.0%
67.3%
90.0%
90.0%
85.5%
83.3%
81.0%
78.8%
76.5%
72.0%
65.3%
87.5%
87.5%
83.3%
81.0%
78.8%
76.8%
74.5%
70.0%
63.5%
85.0%
85.0%
80.8%
78.8%
76.5%
74.5%
72.3%
68.0%
61.8%
82.5%
82.5%
78.5%
76.5%
74.3%
72.3%
70.3%
66.0%
60.0%
80.0%
80.0%
76.0%
74.0%
72.0%
70.0%
68.0%
64.0%
58.0%
77.5%
77.5%
73.8%
71.8%
69.8%
68.0%
66.0%
62.0%
56.3%
75.0%
75.0%
71.3%
69.5%
67.5%
65.8%
63.8%
60.0%
54.5%
72.5%
72.5%
69.0%
67.3%
65.3%
63.5%
61.8%
58.0%
52.8%
70.0%
70.0%
66.5%
64.8%
63.0%
61.3%
59.5%
56.0%
50.8%
67.5%
67.5%
64.3%
62.5%
60.8%
59.3%
57.5%
54.0%
49.0%
65.0%
65.0%
Relative Intensity
Recommendations
MAX
HEAVY +
HEAVY
MOD +
MOD
LIGHT +
LIGHT
TOO LIGHT
61.8%
60.3%
58.5%
57.0%
Absolute Intensities
55.3%
52.0%
47.3%
*True Test Sets

*1x/8-12 wks
*Prilepin LOW-OPT
*Test Sets
*Evaluation Sets
*0-1x/4 wks
*Prilepin LOW-OPT
*Evaluation Sets
*Occasional Load Weeks
*0-1x/4 wks
*Prilepin LOW-OPT
*Majority of Load Weeks

*Occasional Open Sets
*1-3x/4 wks
*Prilepin LOW-HIGH
*Majority of Base Work

*Occasional Unload work
*0-1x/4 wks
*Prilepin LOW-HIGH
*Majority of Unload Work

*Occasional Base Work
*1-2x/4 wks
*Super Unload
*0-1x/4 wks
*Seldom used as Unload
*Rarely used in Cycles

*0-1x/4 wks
*Not enough load to yield
adaptation
77.5
75.0
72.5
70.0
Abs.
%
67.5
65.0
62.5
60.0
Abs.
%
x24Total
#ofSets
6
5*
4
6
5*
4
6
5*
4
6
5*
4
x18Total
#ofSets
5*
4*
3
5*
4*
3
5*
4*
3
5*
4*
3
x4
x5
x6
x4
x5
x6
x4
x5
x6
x4
x5
x6
High
MH
LM
Low
High
MH
LM
Low
High
MH
LM
Low
High
MH
LM
Low
x3
x4
x5
x6
x3
x4
x5
x6
x3
x4
x5
x6
x3
x4
x5
x6
3
3*
2
5*
3
3*
2
5*
3
3*
2
5*
3
3*
2
4
3
4
3
4
3
4
3
5*
5*
5*
5*
#ofSets
#ofSets
5*
x18Total
x12Total
Optimal
Low
70.077.5Absolute%
High
Mod
Low
High
Mod
Low
High
Mod
Low
High
Mod
Low
Optimal
Low
6
5*
4
6
5*
4
6
5*
4
6
5*
4
#ofSets
x24Total
High
7
6
5
7
6
5
7
6
5
7
6
5
#ofSets
x30Total
High
97.5
95.0
92.5
90.0
Abs.
%
87.5
85.0
82.5
80.0
Abs.
%
x2
x3
x4
x2
x3
x4
x2
x3
x4
6*
4*
3*
6*
4*
3*
6*
4*
3*
6*
4*
3*
5
4*
5
4*
5
4*
5
4*
8*
8*
8*
8*
#ofSets
#ofSets
x2
x3
x4
x15Total
x10Total
High
Low
High
Low
High
Low
High
Low
x1
x2
x1
x2
x1
x2
x1
x2
5*
5*
5*
5*
6
3
6
3
6
3
6
3
8*
4*
8*
4*
8*
4*
8*
4*
#ofSets
x7Total
Optimal
6
5
6
5
6
5
6
5
10
10
10
10
10
10
10
10
#ofSets
x10Total
High
#ofSets
x20Total
High
adapted from www.bighousepower.com
#ofSets
x4Total
Low
90.097.5Absolute%
High
Mod
Low
High
Mod
Low
High
Mod
Low
High
Mod
Low
Optimal
Low
80.0%87.5%Absolute
EXPANDED PRILEPIN CHART

60.067.5Absolute%
Range
Range
Range
Range
Reps/Set
Reps/Set
Reps/Set
Reps/Set
60.0
60.0
60.0
60.0
Set 2
Set 3
Set 4
Set 5
x10
x10
x10
x10
x10
80.0
80.0
80.0
80.0
80.0
65.0
65.0
65.0
65.0
Set 2
Set 3
Set 4
Set 5
x8
x8
x8
x8
x8
80.0
80.0
80.0
80.0
80.0
70.0
70.0
70.0
70.0
70.0
Set 2
Set 3
Set 4
Set 5
Set 6
x5
x5
x5
x5
x5
x5
80.0
80.0
80.0
80.0
80.0
80.0
75.0
75.0
75.0
75.0
75.0
75.0
75.0
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
x3
x3
x3
x3
x3
x3
x3
80.0
80.0
80.0
80.0
80.0
80.0
80.0
Accumulation
% Abs Reps % Rel
Week 1
70.0
Set 1
Accumulation
% Abs Reps % Rel
Week 1
65.0
Set 1
Accumulation
% Abs Reps % Rel
Week 1
60.0
Set 1
Accumulation
% Abs Reps % Rel
Week 1
Set 7
Set 6
Set 5
Set 4
Set 3
Set 2
Set 1
Set 6
Set 5
Set 4
Set 3
Set 2
Set 1
Set 5
Set 4
Set 3
Set 2
Set 1
Set 5
Set 4
Set 3
Set 2
Set 1
x10
x10
x10
x5
x5
90.0
90.0
90.0
70.0
65.0
x8
x8
x8
x5
x5
90.0
90.0
90.0
77.5
72.5
x5
x5
x5
x5
x3
x3
90.0
90.0
90.0
90.0
80.0
70.0
82.5
82.5
82.5
82.5
82.5
77.5
70.0
x3
x3
x3
x3
x3
x1
x1
90.0
90.0
90.0
90.0
90.0
77.5
70.0
Intensification
% Abs Reps % Rel
Week 2
77.5
77.5
77.5
77.5
72.5
65.0
Intensification
% Abs Reps % Rel
Week 2
72.5
72.5
72.5
67.5
60.0
Intensification
% Abs Reps % Rel
Week 2
67.5
67.5
67.5
62.5
55.0
Intensification
% Abs Reps % Rel
Week 2
Set 7
Set 6
Set 5
Set 4
Set 3
Set 2
Set 1
Set 6
Set 5
Set 4
Set 3
Set 2
Set 1
Set 5
Set 4
Set 3
Set 2
Set 1
Set 4
Set 3
Set 2
Set 1
x ____
x1
x3
x5
x ____
x1
x2
x3
x5
x ____
x1
x1
x2
x3
x5
90.0
85.0
80.0
75.0
70.0
60.0
50.0
x ____
x1
x1
x1
x2
x3
x5
Realization
% Abs Reps
Week 3
85.0
80.0
75.0
70.0
60.0
50.0
Realization
% Abs Reps
Week 3
80.0
75.0
70.0
60.0
50.0
Realization
% Abs Reps
Week 3
75.0
70.0
60.0
50.0
Realization
% Abs Reps
Week 3
100.0
85.0
80.0
75.0
72.5
65.0
60.0
% Rel
100.0
80.0
75.0
72.5
65.0
60.0
% Rel
100.0
75.0
72.5
65.0
60.0
% Rel
100.0
70.0
65.0
60.0
% Rel
Juggernaut Method: Wave Cycling
x8
x8
x8
x8
Week 4
65.0
60.0
55.0
50.0
80.0
75.0
70.0
65.0
x5
x5
x5
x5
Week 4
70.0
65.0
60.0
55.0
80.0
75.0
70.0
65.0
x3
x3
x3
x3
Week 4
75.0
70.0
65.0
60.0
80.0
75.0
70.0
65.0
Set 4
Set 3
Set 2
Set 1
80.0
70.0
65.0
60.0
x1
x2
x2
x3
80.0
75.0
70.0
65.0
Unload (Optional)
% Abs Reps % Rel
Set 4
Set 3
Set 2
Set 1
Unload (Optional)
% Abs Reps % Rel
Set 4
Set 3
Set 2
Set 1
Unload (Optional)
% Abs Reps % Rel
Set 4
Set 3
Set 2
Set 1
Unload (Optional)
% Abs Reps % Rel
Week 4
x10's Wave
x8's Wave
x5's Wave
x3's Wave
Mod
Mod
Low
83.13
92.50
75.00
x3
x19
76.59
85.00
67.50
%
%
%
Reps/Set
Total Reps/Day
%
%
%
Optimal
Low-Opt
High
Optimal
Low-Opt
Optimal
Optimal
High
Optimal
High
15+
5
15
6
18
85.0
18
75.0
80.0
x3
15+
75.0
x3
x3
82.5
x3
80.0
18
72.5
77.5
x3
82.5
87.5
92.5
PERF
unload
BASE
LOAD
90.0
PERF
Clem
17-Nov
VMI
10-Nov
Elon
3-Nov
Sam
13
27-Oct
12
UTC
11
In-Season 3
75.0
20-Oct
10
75.0
80.0
85.0
x3
x3
77.5
unload
LOAD +
85.0
13-Oct
6-Oct
82.5
15
72.5
x4
80.0
BASE
29-Sep
24
70
x3
75.0
unload
72.5
In-Season 2
77.5
App St Ga So bye wk
18
20+
80.0
x4
87.5
PERF
Average Relative %
Maximum Relative %
Minimum Relative %
Average Reps/Set:
Average Volume/Day:
Average Absolute %
Maximum Absolute %
Minimum Absolute %
24
PRILIPEN
VOL
25
4
24
SETS
75.0
x4
NOTES
67.5
x5
Ascending Sets
NO CARDS
x6
77.5
82.5
LOAD
:90 T/O
Stable Sets
ABS %
REPS
UNL
BASE
LOAD
BASE
BASE
WORK
After Set #3 OTS

to a Heavy x4
72.5
Ascend to set #5 >

OPEN @ 80%
PERF
FU
22-Sep
ODU
15-Sep
WC
8-Sep
1-Sep
CSU
25-Aug
In-Season 1
70.0
SUNDAY
Bonus
67.5
75.0
80.0
Circuit Style
No Clock
WEEK
OPPONENT
75.0
77.5
80.0
82.5
85.0
87.5
90.0
Move to Circuit
Style full session:
Time Premium
92.5
No OTS
95.0
Circuit Style
No Clock
97.5
After set #4 >

OPEN @ 82.5%
100.0
*New maxes
adjusted if need
RI %
No OTS
Upper
Gr 2 BENCH
PERFORMANCE
INDICATOR
Absolute % (Actual WT on the bar)
Circuit Style
No Clock
Competitive
RELATIVE %
Football 2013: In-Season Bench Cycle
After set #4 >

OPEN @ 85%
55.0
PRILIPEN
VOL
SETS
ABS %
REPS
Average Relative %
Maximum Relative %
Minimum Relative %
Average Reps/Set:
Average Volume/Day:
Average Absolute %
Maximum Absolute %
Minimum Absolute %
n/a
12
57.5
x3
n/a
12
67.5
x3
n/a
77.5
x2
n/a
12
55.0
x3
n/a
12
65.0
x3
62.5
n/a
75.0
x2
60.0
72.5
72.50
85.00
60.00
x3
x11
67.50
80.00
55.00
unload
LIGHT
MEDIUM
13-Oct
6-Oct
2:15 Turn Over

Concentric Only
UNL
29-Sep
2:15 Turn Over

+ Pause
BASE
70.0
App St Ga So bye wk
In-Season 2
57.5
2:00 Turn Over

Oscillatory 3-0-0-0
LOAD
82.5
HEAVY
LIGHT
MEDIUM
80.0
HEAVY
n/a
WORK
NOTES
67.5
2:15 Turn Over

Concentric Only
PERF
FU
22-Sep
ODU
15-Sep
WC
8-Sep
1-Sep
CSU
In-Season 1
65.0
25-Aug
NO SUN. LIFTS
All Stable Sets
SUNDAY
Bonus
75.0
2:15 Turn Over

+ Pause
WEEK
OPPONENT
60.0
62.5
65.0
67.5
70.0
72.5
75.0
77.5
80.0
2:00 Turn Over

Oscillatory 3-0-0-0
Lower
77.5
Circuit Style
No Clock
82.5
%
%
%
Reps/Set
Total Reps/Day
%
%
%
n/a
12
62.5
x3
n/a
12
72.5
x3
n/a
12
60.0
x3
67.5
n/a
12
70.0
x3
65.0
77.5
n/a
80.0
x2
75.0
LIGHT
MEDIUM
LIGHT
MEDIUM
85.0
HEAVY
Clem
17-Nov
VMI
10-Nov
Elon
3-Nov
13
Sam
12
62.5
27-Oct
11
In-Season 3
60.0
72.5
UTC
10
70.0
20-Oct
80.0
2:15 Turn Over

Concentric Only
85.0
2:15 Turn Over

+ Pause
RI %
1:30 Turn Over

Concentric Only
Gr 2 BENCH
PERFORMANCE
INDICATOR
Absolute % (Actual WT on the bar)
2:15 Turn Over

+ Pause
Competitive
RELATIVE %
Football 2013: In-Season Squat Cycle
1:30 Turn Over

Concentric Only
@CitadelStrength
@Donnell_B
[email protected]

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CITADEL STRENGTH & CONDITIONING

INTERNSHIP CURRICULUM MANUAL

CITADEL STRENGTH & CONDITIONING

INTERNSHIP ASSIGNMENT INFORMATION

CITADEL STRENGTH & CONDITIONING

CITADEL STRENGTH & CONDITIONING

Employee Performance Review

Employee Performance Review

Comments & Concerns

Attention to detail; Is thorough with assigned tasks

Section II - Strength & Conditioning Knowledge

See previous sheet for specifics

Comments & Concerns

Section III - Coaching Skill

Comments & Concerns

Instruction; Can articulate necessary information to athletes

Comments & Concerns

Displays knowledge of anatomical deficiencies & corrective measures

Overall Performance Grading

Plans for Improvement:

Growth; achieves a consistent level of professional development

1. Has a positive, productive attitude & elevates co-workers/peers

5. Sees the value in & is open to constructive criticism

STRENGTH & CONDITIONING

STRENGTH & CONDITIONING

LEADER OF THE PACK

GETTING TO KNOW DONDRAY

BEST ADVICE YOU'VE EVER RECEIVED:

Push through it now because it will be easier next time

Hobbies outside the Dawg Pound:

Playing video games & listening to music

"Hard work beats talent when talent doesn't work hard"

PHYSICAL GOALS FOR THIS SEASON:

MOST MEMORABLE FOOTBALL MOMENT:

Speed! I need to get faster

Forcing a fumble against rival HS in regioanl championship game and

MOST INSPIRATIONAL PERSON

TEAMMATE THAT PUSHES YOU THE HARDEST:

My boy Vinny Miller

ELITE PERFORMER PROFILE

GETTING TO KNOW "D-ROB"

DESCRIBE YOUR PRE-GAME PROCESS:

Spades, NCAA FB, Call of Duty, SLEEP!!!

DESCRIBE YOUR COMPETITVE SPIRIT:

ONE THING YOU'VE LEARNED FROM TRAINING:

I'm a GOON!!! I hate losing and am willing to do whatever it takes

TALK ABOUT A LEADER WHO HAS INFLUENCED YOU:

TALK ABOUT YOUR MOTIVATION:

My dad. Everything he has taught me in life has made me into the

I want to improvealways. I feel like there's many things I need

FAVORITE THING ABOUT THE DAWG POUND:

TEAMMATE THAT PUSHES YOU THE HARDEST:

BIG SQUAT DAYS!!! I want to beat my current Program Record.

LEADER OF THE PACK PROFILE

Words from the Strength Coach:

Will add to LOTY:

CITADEL FOOTBALL SPRING 2013

Goal: Test Prep

CITADEL FOOTBALL 2013 - Spring Periodization

Student Athlete Discretionary Time