Académique Documents
Professionnel Documents
Culture Documents
Hager, Bryce Hill, Daniel Holl, Sam Jenkins, Tyrell Johnson, Eddie Jones, Dominique Lee, Clarence Lorick, Aaron Lyons, Cameron Nathan, Terrance Norwood, Levi Reinhardt, Chance Rhodes, Garrett Ritchey, Matt Robinson, TC Ruben, Xavier Singletary, Robert Smith, Tim Stephenson, Tyler Veal, Marcus Watson, Sean ZCOACHA ZCOACHR
Class Year
Testing Clean (lb) Squat (lb) Bench (lb) 280 310 280 200 240 185
Snatch 170 0 120 0 0 0 0 155 145 120 0 0 0 90 130 155 0 95 0 130 140 0 0 145 155 0 130 0 180 145 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Theoretical Maxes F Squat Incline 250 225 0 0 190 150 0 0 0 0 0 0 0 0 240 240 215 215 210 165 0 0 0 0 0 0 120 100 240 170 265 250 0 0 120 125 0 0 220 175 215 185 0 0 0 0 210 210 320 240 0 0 200 175 0 0 400 240 290 190 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
BAYLOR
NAME:
CLEAN SQUAT BENCH 240 365 240
UNIVERSITY
zcoachr
SL SQT FR SQT INCLINE 130 290 190
ATHLETIC
PERFORMANCE
2010 Summer Conditioning PHASE: LEVEL: 1 WEEK: 1
zcoachr
SPORT:
Pre-Lift Routine I. SCAP CIRCUIT x1 1. Scap Push Up x10 3. Overhead Shrug x10 2. Scap Band Row x10 4. Scap Chin Up x10
Pre-Lift Routine
EXERCISE Day 1 1
BARBELL BENCH PRESS
0% 100% 0%
Week 1 - 6/1
%
0%
EXERCISE Day 2
Week 1 - 6/2
%
COACH COACH COACH
0%
EXERCISE REP WT 1
BARBELL INCLINE BENCH PRESS
100%
Week 1 - 6/3
%
65%
EXERCISE Day 4
%
65%
REP WT 10 10 10
COACH COACH COACH
%
0%
REP WT 1
%
0%
REP WT 5 5 5
Day 3
REP WT 1
%
0%
REP WT
POWER SHRUGS
0% 110% 0% 0% 0%
BACK SQUAT
70% 0% 100% 0% 0% 0% 0% 70% 0%
0
0% N / A 0%
0
0% N 0% / A
0%
0%
##
0% I 0%
##
0% B 0%
0%
0%
0%
0%
B N
0%
0%
S Q
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
2
SCAP + PULL UP
0%
10 10 10
0%
2
FRONT SQUAT
0%
8 8 8
0%
2
CHIN UP
0%
10 10 10
0%
2
SINGLE LEG
70%
8 8 8
90
0%
0% 0%
0% 100% 0%
0%
0% 100% 0%
0%
0% 100% 0%
0%
0%
0%
0%
0%
0
0% N / A 0%
0
0% N 0% / A 0% 0%
0
0% N 0% / A 0% 0%
##
0% S 0% L S Q
BB SPLIT SQUAT
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
3
MB PUSH UPS
0%
1 2
COACH COACH
0%
3
RDL
0%
10 10 10
0%
3
MB PUSH UPS
0%
8 8
COACH COACH
0%
3
HYPEREXTENSIONS
0%
10 10 10
0%
0% 0%
0% 85%
0%
0% 0%
0%
0% 0%
0%
0%
0%
0%
0%
0%
0%
0%
0
0% 0% N 0% 0% / A 0% 0%
0
0% N 0% / A 0% 0% 0% 0%
PAUSE AT TOP
0%
0%
0% N / A 0%
0%
N / A
0%
0%
0%
0%
0%
0%
0%
0%
0%
4
INVERTED ROW
0%
8 8
COACH COACH
0%
0%
0%
4
PARTNER TOWEL ROW
0%
10 10
COACH COACH
0%
4
BAND GOODMORNINGS
0%
20 20
COACH COACH
0%
0% 0%
0% 0%
0%
0% 0%
0%
0% 0%
0%
0%
0
N / A
0%
0%
0%
0%
0%
0%
0%
0%
0
N 0% 0% / A 0% 0%
0
N / A 0% 0%
0
N / A 0% 0%
5
CUBAN ARC
0%
10 10
COACH COACH
0%
0%
0%
5
LATERAL TOWEL SQUAT
0%
8 8
0%
0%
0%
0% 0% 0%
0% 0% 0%
0%
0% 0%
0%
0% 0%
0%
0%
0%
0%
0%
0%
0%
0%
0
N / A 0% 0%
0
N / A 0% 0%
0
N / A 0% 0%
0
N / A 0% 0%
0%
0%
0%
0%
0%
0%
0%
0%
0% 0% 0%
0% 0% 0%
0%
0% 0%
0%
0% 0%
0%
0%
0%
0%
0%
0%
0%
0%
0
N / A 0% 0%
0
N / A 0% 0%
0
N / A 0% 0%
0
N / A 0% 0%
DESCRIPTION
DESCRIPTION
HURDLE SERIES: A. FRONT STEP OVERS (LEFT & RIGHT) B. LATERAL STEP OVERS (LEFT & RIGHT) C. LATERAL STEP THROUGH (LEFT & RIGHT) POST STRETCH: Partner or Band A. HAMSTRINGS: Legs together, L/R foot to thigh B. GROIN: Butterfly C: LOW BACK: Crossover, Roll Over x5 D: IT BAND: L/R knee on ground and lean forward E: HIP FLEXOR: Right knee down, push into it F: SHOULDER CIRCLES: 1x10 G: EXTENDED SQUATS ISO-HOLD: 1x20sec w/bar
HURDLE SERIES: A. FRONT STEP OVERS (LEFT & RIGHT) B. LATERAL STEP OVERS (LEFT & RIGHT) C. LATERAL STEP THROUGH (LEFT & RIGHT) POST STRETCH: Partner or Band A. HAMSTRINGS: Legs together, L/R foot to thigh B. GROIN: Butterfly C: LOW BACK: Crossover, Roll Over x5 D: IT BAND: L/R knee on ground and lean forward E: HIP FLEXOR: Right knee down, push into it F: SHOULDER CIRCLES: 1x10 G: EXTENDED SQUATS ISO-HOLD: 1x20sec w/bar
DESCRIPTION 3 X 12 7 8 9 #
SUPPLEMENTAL
DESCRIPTION
HURDLE SERIES: A. FRONT STEP OVERS (LEFT & RIGHT) B. LATERAL STEP OVERS (LEFT & RIGHT) C. LATERAL STEP THROUGH (LEFT & RIGHT) POST STRETCH: Partner or Band A. HAMSTRINGS: Legs together, L/R foot to thigh B. GROIN: Butterfly C: LOW BACK: Crossover, Roll Over x5 D: IT BAND: L/R knee on ground and lean forward E: HIP FLEXOR: Right knee down, push into it F: SHOULDER CIRCLES: 1x10 G: EXTENDED SQUATS ISO-HOLD: 1x20sec w/bar
POST-TRAINING ROUTINE
HURDLE SERIES: A. FRONT STEP OVERS (LEFT & RIGHT) B. LATERAL STEP OVERS (LEFT & RIGHT) C. LATERAL STEP THROUGH (LEFT & RIGHT) POST STRETCH: Partner or Band A. HAMSTRINGS: Legs together, L/R foot to thigh B. GROIN: Butterfly C: LOW BACK: Crossover, Roll Over x5 D: IT BAND: L/R knee on ground and lean forward E: HIP FLEXOR: Right knee down, push into it F: SHOULDER CIRCLES: 1x10 G: EXTENDED SQUATS ISO-HOLD: 1x20sec w/bar
"PAIN IS PLEASURE"
WILLIAMS, TANK
2012 POST SEASON PHASE: 1 LEVEL:
0-1
WILLIAMS, TANK
185 420 255 SL SQT FR SQT INCLINE 235
SPORT:
FOOTBALL
WEEK:
1-2
Pre-Lift Routine 1 2 3 Rotator Cuff: R/L Down 2x10 -- R/L Up 2x10 4-Way Neck: 4X 8 Each Way Overhead Shrug: 4 x10
EXERCISE Day 1 1
BACK SQUAT
75% 80%
Week 1 - 11/15
%
70%
Week 2 - 11/26
%
70%
EXERCISE Day 2 1
BARBELL BENCH PRESS
%
65%
EXERCISE Day 3 1
FRONT SQUAT
%
0%
EXERCISE Day 4 1
WIDE GRIP BENCH
%
50%
75%
70%
70%
0%
0%
50%
50%
##
75%
75%
315 330
PRE-
70%
70%
180 190
PRE-
0%
0%
225 225
PRE-
50%
50%
80%
80%
75%
75%
0%
0%
50% I
50%
C L 0%
0%
B N 0%
0%
C L 0%
0%
B N
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
2
POWER SHRUG
65%
8 8 8
65%
8 8 8
2
BARBELL INCLINE BENCH
65%
8 8 8
65%
8 8 8
2
POWER SHRUGS
0%
70%
10 10 10
2
DUMBBELL INCLINE
0%
10 10 10
0%
10 10 10
70% 80%
70%
70% 0%
70%
0% 100%
70%
0% 0%
0%
##
75%
75%
75%
75%
0%
70%
0%
0%
0%
70%
0%
0% F
0%
70%
0%
0%
B S Q
0%
0%
0%
0%
S Q
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
3
LUNGE MATRIX
0%
10 FR 10 BK 10 SD
0%
10 FR 10 BK
3
BARBELL MILITARY PRESS
0%
8 8 8
0%
8 8
3
BARBELL PUSH BACKS
0%
8 8 8
0%
8 8
3
BEHIND THE NECK PRESS
0%
8 8 8
0%
8 8 8
0% 0%
0%
0% 40%
0%
0% 85%
0%
0% 0%
0%
BARBELL OR DUMBBELL
0%
0%
10 SD
##
0%
0%
0%
0%
##
0% B
0%
0%
0% N / A 0%
0%
0%
0%
0% N
0%
0%
0%
B N 0%
0%
S Q
0%
0%
/ A
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
4
CALF RAISES
0%
30 30 30
0%
30 30
4
BI/TRI CIRCUIT
0%
0%
8 8 8
0%
8 8
4
MANUAL GLUTE/HAM
0%
10 10 10
70%
10 10
4
BI/TRI CIRCUIT
0%
10 10 10
0%
10 10 10
0% 0%
0%
0%
0%
0% 100%
0%
0% 0%
0%
0
N / A
0%
0%
30
0
N / A
0%
0%
0%
0%
0
S L S Q 0%
10
0
N / A
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
5
FINISHER CIRCUIT
0%
AB
0%
0%
0%
0%
0%
0% 0%
0%
0%
0%
0% 0%
0%
0%
0%
0
N / A
REG. CRUTCH
ROTATIONS
0%
0%
0%
0%
REVERSE FLUTTER
0%
0%
0
N 0% 0% / A
REG. CRUTCH
ROTATIONS
0%
0%
0%
0%
REVERSE FLUTTER
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0% 0% 0%
0% 0% 0%
0%
0% 0%
0%
0% 0%
0%
0%
0%
0%
0%
0%
0%
0%
0
N / A 0% 0%
0
N / A 0% 0%
0
N / A 0% 0%
0
N / A 0% 0%
DESCRIPTION 7 8 9 # HURDLE SERIES: A. FRONT STEP OVERS (LEFT & RIGHT) B. LATERAL STEP OVERS (LEFT & RIGHT) C. LATERAL STEP THROUGH (LEFT & RIGHT) POST STRETCH: Partner or Band A. HAMSTRINGS: Legs together, L/R foot to thigh B. GROIN: Butterfly C: LOW BACK: Crossover, Roll Over x5 D: IT BAND: L/R knee on ground and lean forward E: HIP FLEXOR: Right knee down, push into it F: SHOULDER CIRCLES: 1x10 G: EXTENDED SQUATS ISO-HOLD: 1x20sec w/bar
SUPPLEMENTAL
DESCRIPTION 7 8 9 #
SUPPLEMENTAL
DESCRIPTION 7 8 9 #
SUPPLEMENTAL
DESCRIPTION
POST-TRAINING ROUTINE
HURDLE SERIES: A. FRONT STEP OVERS (LEFT & RIGHT) B. LATERAL STEP OVERS (LEFT & RIGHT) C. LATERAL STEP THROUGH (LEFT & RIGHT) POST STRETCH: Partner or Band A. HAMSTRINGS: Legs together, L/R foot to thigh B. GROIN: Butterfly C: LOW BACK: Crossover, Roll Over x5 D: IT BAND: L/R knee on ground and lean forward E: HIP FLEXOR: Right knee down, push into it F: SHOULDER CIRCLES: 1x10 G: EXTENDED SQUATS ISO-HOLD: 1x20sec w/bar
POST-TRAINING ROUTINE
HURDLE SERIES: A. FRONT STEP OVERS (LEFT & RIGHT) B. LATERAL STEP OVERS (LEFT & RIGHT) C. LATERAL STEP THROUGH (LEFT & RIGHT) POST STRETCH: Partner or Band A. HAMSTRINGS: Legs together, L/R foot to thigh B. GROIN: Butterfly C: LOW BACK: Crossover, Roll Over x5 D: IT BAND: L/R knee on ground and lean forward E: HIP FLEXOR: Right knee down, push into it F: SHOULDER CIRCLES: 1x10 G: EXTENDED SQUATS ISO-HOLD: 1x20sec w/bar
POST-TRAINING ROUTINE
HURDLE SERIES: A. FRONT STEP OVERS (LEFT & RIGHT) B. LATERAL STEP OVERS (LEFT & RIGHT) C. LATERAL STEP THROUGH (LEFT & RIGHT) POST STRETCH: Partner or Band A. HAMSTRINGS: Legs together, L/R foot to thigh B. GROIN: Butterfly C: LOW BACK: Crossover, Roll Over x5 D: IT BAND: L/R knee on ground and lean forward E: HIP FLEXOR: Right knee down, push into it F: SHOULDER CIRCLES: 1x10 G: EXTENDED SQUATS ISO-HOLD: 1x20sec w/bar
"PAIN IS PLEASURE"