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  • 2008 SMCS Summer Strength & Cond.

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    Mike
    137 vues15 pages
    Max is a football player who completed summer workouts over 4 weeks. His bench press max was 260 lbs, squat max was 400 lbs, and power clean max was 185 lbs. The workouts consisted of exercises like power cleans, squats, bench press, and push presses performed at increasing weights. Max improved on some of his max lifts over the 4 week period.

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    Max is a football player who completed summer workouts over 4 weeks. His bench press max was 260 lbs, squat max was 400 lbs, and power clean max was 185 lbs. The workouts consisted of exercises like power cleans, squats, bench press, and push presses performed at increasing weights. Max improved on some of his max lifts over the 4 week period.

    Droits d'auteur :

    Attribution Non-Commercial (BY-NC)
    Téléchargez comme XLS, PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    137 vues15 pages

    2008 SMCS Summer Strength & Cond.

    Transféré par

    Mike
    Max is a football player who completed summer workouts over 4 weeks. His bench press max was 260 lbs, squat max was 400 lbs, and power clean max was 185 lbs. The workouts consisted of exercises like power cleans, squats, bench press, and push presses performed at increasing weights. Max improved on some of his max lifts over the 4 week period.

    Droits d'auteur :

    Attribution Non-Commercial (BY-NC)
    Téléchargez comme XLS, PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    sur 15

    Name MAX

    BENCH MAX 260

    SQUAT MAX 400

    POWER CLEAN MAX 185

    PUSH PRESS MAX 175


    Shades Mountain Christian School Football Summer Workouts
    Week 1
    May19-23, 2008

    Name
    Monday Maxes
    Hang Clean to Front Squat 3 of 3
    Power Clean 3/55 101.8 3/60 111 3/60 111 3/65 120.25 185
    Back Squat 5/50 200 5/55 220 5/65 260 5/65 260 400
    Bench Press 10/50 130 8/55 143 6/60 156 6/65 169 260
    Push Press 3/50 87.5 3/55 96.25 3/60 105 3/60 105 175
    Chin-ups 10 10 10 10
    Plate Raise 8 8 8
    R.D.L. 5 5 5 5
    Manual Neck 10 10 10 10
    Weighted Sit-ups 15 15 15 15
    Ab Circuit 20 20 20

    Tuesday
    Barbell Warm-up
    Complex 1 5/5/5 5/5/5 5/5/5 5/5/5
    Box Step-up 10 10 10
    Incline Bench 10/50 104 8/55 114.4 6/60 124.8 6/65 135.2 208
    Dumbbell Bench 5 5 5 5
    Barbell Curls 8 8 8
    Jammer 10 10 10
    Skull Crushers 10 10 10 10
    Manual Neck 10 10 10 10
    Weighted Sit-ups 15 15 15 15
    Ab Circuit 20 20 20 20

    Thursday
    Hang Clean to Front Squat 3 of 3
    Power Clean 3/50 92.5 3/55 101.8 3/60 111 3/65 120.25 3/65 120.25 185
    Split Jerk 3/50 105 3/55 115.5 3/60 126 3/60 126 210
    Back Squat 5/50 200 5/55 220 5/60 240 5/65 260 400
    Bench Press 10/50 130 8/55 143 6/60 156 6/65 169 260
    Chin-ups 10 10 10 10
    D.B. Up Rows 8 8 8
    Close Grip Bench 8 8 8
    Manual Neck 10 10 10 10
    Weighted Sit-ups 15 15 15 15 .
    Shades Mountain Christian School Football Summer Workouts
    Week 1
    May19-23, 2008

    Ab Circuit 20 20 20
    Shades Mountain Christian School Football Summer Workouts
    _
    Week 2
    May 26-30, 2008

    Name
    Monday Max
    Hang Clean to Front Squat 3 of 3
    Power Clean 3/50 92.5 3/60 111 3/65 120.25 3/70 129.5 185
    Back Squat 5/50 200 5/60 240 3/70 280 3/75 300 3/75 300 400
    Bench Press 10/50 130 8/60 156 6/70 182 4/75 195 4/75 195 260
    Push Press 3/50 87.5 3/55 96.25 3/60 105 3/60 105 175
    Chin-ups 10 10 10 10
    Plate Raise 8 8 8
    D.B. Shrug 10 8 6 4
    Manual Neck 10 10 10 10
    Weighted Sit-ups 15 15 15 15
    Ab Circuit 20 20 20

    Tuesday
    Barbell Warm-up
    Complex 1 5/5/5 5/5/5 5/5/5 5/5/5
    Box Step-up 10 10 10
    Incline Bench 10/50 104 8/60 124.8 6/70 145.6 4/75 156 4/75 156 208
    Dumbbell Bench 5 5 5 5
    Barbell Curls 8 8 8
    Skull Crushers 10 10 10 10
    Jammer 10 10 10
    Manual Neck 10 10 10 10
    Weighted Sit-ups 15 15 15 15
    Ab Circuit 20 20 20 20

    Thursday
    Hang Clean to Front Squat 3 of 3
    Power Clean 3/50 92.5 3/60 111 3/70 129.5 2/75 138.8 2/75 138.75 185
    Split Jerk 3/50 105 3/55 115.5 3/60 126 3/60 126 210
    Back Squat 5/50 200 5/55 220 5/65 260 5/65 260 400
    Bench Press 10/50 200 8/55 220 6/60 240 6/65 260 260
    Chin-ups 10 10 10 10
    R.D.L. 5 5 5 5
    Close Grip Bench 8 8 8
    Shades Mountain Christian School Football Summer Workouts
    _
    Week 2
    May 26-30, 2008

    Manual Neck 10 10 10 10
    Weighted Sit-ups 15 15 15 15 .
    Ab Circuit 20 20 20
    Shades Mountain Christian School Football Summer Workouts
    Week 3
    June 2-6, 2008

    Name
    Monday Max
    Hang Clean to Front Squat 3 of 3
    Power Clean 3/50 92.5 3/60 111 3/60 111 3/60 111 185
    Back Squat 5/50 200 5/55 220 5/60 240 5/65 260 400
    Bench Press 10/50 130 8/55 143 6/60 156 6/65 169 260
    Push Press 3/50 87.5 3/55 96.25 3/60 105 3/60 105 175
    Chin-ups 10 10 10 10
    Plate Raise 8 8 8
    R.D.L. 5 5 5 5
    Manual Neck 10 10 10 10
    Weighted Sit-ups 20 20 20 20
    Ab Circuit 20 20 20

    Tuesday
    Barbell Warm-up
    Complex 1 6/6/6 6/6/6 6/6/6 6/6/6
    Box Step-up 10 10 10
    Incline Bench 10/50 104 8/60 124.8 6/70 145.6 4/75 156 4/75 156 208
    Dumbbell Bench 5 5 5 5
    Barbell Curls 8 8 8
    Skull Crushers 10 10 10 10
    Jammer 8 8 8
    Manual Neck 10 10 10 10
    Weighted Sit-ups 20 20 20 20
    Ab Circuit 20 20 20 20

    Thursday
    Hang Clean to Front Squat 3 of 3
    Power Clean 5/50 92.5 5/55 101.8 3/60 111 3/60 129.5 185
    Split Jerk 5/50 105 4/60 126 3/65 136.5 3/70 147 210
    Back Squat 5/50 200 5/55 220 5/60 240 5/65 260 400
    Bench Press 10/50 130 8/55 143 6/60 156 6/65 169 260
    Chin-ups 10 10 10 10
    D.B. Up Rows 8 8 8
    Close Grip Bench 8 8 8
    Manual Neck 10 10 10 10
    Weighted Sit-ups 20 20 20 20 .
    Ab Circuit 20 20 20
    Shades Mountain Christian School Football Summer Workouts
    Week 4
    June 9-13, 2008

    Name
    Monday Max
    Hang Clean to Front Squat 3 of 3
    Power Clean 3/55 102 3/60 111 3/60 111 3/65 120 185
    Back Squat 5/50 200 4/60 240 3/70 280 2/80 320 2/80 320 400
    Bench Press 10/50 130 8/55 143 6/60 156 6/65 169 260
    Push Press 3/60 105 3/65 113.8 2/65 113.8 2/65 114 175
    RDL 6 6 6 6
    Shoulder Circuit 10 10 10
    Manual Neck 10 10 10 10
    Sit-ups 20 20 20 20
    Ab Circuit 20 20 20

    Tuesday
    Barbell Warm-up
    Complex 1 6/6/6 6/6/6 6/6/6 6/6/6
    Box Step-up 10 10 10
    Incline Bench 10/50 104 8/60 124.8 6/70 145.6 4/75 156 4/75 156 208
    Dumbbell Bench 5 5 5 5
    Dumbbell Curls 8 8 8
    Chin-ups 10 10 10
    Jammer 8 8 8
    Manual Neck 10 10 10 10
    Sit-ups 20 20 20 20
    Ab Circuit 20 20 20 20

    Thursday
    Hang Clean to Front Squat 3 of 3
    Power Clean 3/50 92.5 3/60 111 3/70 129.5 2/75 139 2/80 148 185
    Split Jerk 3/50 105 3/55 115.5 3/60 126 3/60 126 210
    Back Squat 5/50 200 5/55 220 5/60 240 5/65 260 400
    Bench Press 10/50 130 8/55 143 6/60 156 6/65 169 260
    RDL 6 6 6 6
    Shoulder Circuit 8 8 8
    Wtd. Bench Dips 15 15 15
    Manual Neck 10 10 10 10
    Sit-ups 20 20 20 20 .
    Ab Circuit 20 20 20
    Shades Mountain Christian School Football Summer Workouts
    Week 5
    June 16-20, 2008

    Name
    Monday Set 1 Set 2 Set 3 Set 4 Set 5 Max
    Hang Clean to Front Squat 3 of 3
    Power Clean 3/50 92.5 3/60 111 3/65 120 3/70 129.5 1/90 166.5 185
    Back Squat 5/50 200 5/55 220 5/60 240 5/65 260 400
    Bench Press 8/50 130 6/55 143 5/60 156 5/65 169 1/90 234 260
    Push Press 5/50 87.5 5/55 96.25 3/60 105 3/60 105 175
    Shoulder Circuit 10 10 10
    RDL 6 6 6
    Manual Neck 10 10 10 10
    Sit-ups 15 15 15 15
    Ab Circuit 20 20 20

    Tuesday
    Barbell Warm-up
    Complex 1 6/6/6 6/6/6 6/6/6 6/6/6
    Box Step-up 10 10 10
    Incline Bench 8/50 104 6/55 114.4 5/60 124.8 5/65 135.2 208
    Dumbbell Bench 5 5 5 5
    Chin-ups 10 10 10
    Dumbbell Curls 8 8 8
    Jammer 10 10 10
    Manual Neck 10 10 10 10
    Sit-ups 15 15 15 15
    Ab Circuit 20 20 20 20

    Thursday
    Hang Clean to Front Squat 3 of 3
    Power Clean 3/50 92.5 3/60 111 3/60 111 3/70 129.5 3/70 129.5 185
    Split Jerk 3/50 105 3/60 126 3/65 136.5 3/70 147 210
    Back Squat 5/50 200 5/55 220 3/60 240 3/65 260 1/90 360 400
    Bench Press 5/50 130 5/55 143 5/60 156 5/65 260 260
    Shoulder Circuit 10 10 10 10
    RDL 6 6 6
    Wtd. Bench Dips 15 15 15
    Manual Neck 10 10 10 10
    Sit-ups 15 15 15 15 .
    Ab Circuit 20 20 20
    Shades Mountain Christian School Football Summer Workouts
    Week 6
    June 23-27, 2008

    Name
    Monday Max
    Hang Clean to Front Squat 3 of 3
    Power Clean 3/50 92.5 3/60 111 3/70 129.5 2/75 138.75 185
    Back Squat 5/50 200 4/60 240 3/70 280 2/75 300 2/75 300 400
    Bench Press 8/50 130 6/60 156 4/70 182 3/75 195 3/75 195 260
    Push Press 5/50 87.5 5/55 96.25 3/60 105 3/65 113.75 175
    RDL 6 6 6
    Skull Crushers 8 8 8
    Manual Neck 10 10 10 10
    Weighted Sit-ups 15 15 15 15
    Ab Circuit 20 20 20

    Tuesday
    Barbell Warm-up
    Complex 1 6/6/6 6/6/6 6/6/6 6/6/6
    Box Step-up 10 10 10
    Incline Bench 8/50 104 6/60 124.8 4/70 145.6 3/75 156 208
    Dumbbell Bench 5 5 5 5
    Chin-ups 10 10 10
    Dumbbell Curls 8 8 8
    Jammer 10 10 10
    Manual Neck 10 10 10 10
    Weighted Sit-ups 15 15 15 15
    Ab Circuit 20 20 20 20

    Thursday
    Hang Clean to Front Squat 3 of 3
    Power Clean 3/50 92.5 3/60 111 2/70 129.5 2/75 138.75 2/75 138.75 185
    Split Jerk 3/50 105 4/60 126 3/70 147 2/75 157.5 210
    Back Squat 5/50 200 5/55 220 4/60 240 3/70 280 400
    Bench Press 5/50 -130 5/55 143 4/60 156 3/70 182 260
    RDL 6 6 6
    Skull Crushers 8 8 8
    Wtd. Bench Dips 15 15 15
    Manual Neck 10 10 10 10
    Weighted Sit-ups 15 15 15 15 .
    Ab Circuit 20 20 20
    Shades Mountain Christian School Football Summer Workouts
    Week 7
    June 30-July4, 2008

    Name
    Monday Max
    Hang Clean to Front Squat 3 of 3
    Power Clean 3/50 92.5 3/60 111 3/65 120 3/70 129.5 185
    Back Squat 5/50 200 5/55 220 5/60 240 5/65 260 400
    Bench Press 8/50 130 6/60 156 5/60 156 5/65 169 260
    Push Press 5/50 87.5 5/55 96.25 3/60 105 3/60 105 175
    Plate Raises 8 8 8 8
    D.B. Side Raise 8 8 8
    Push-ups 15-20 15-20 15-20
    Manual Neck 10 10 10 10
    Sit-ups 12 12 12 12
    Ab Circuit 20 20 20

    Tuesday
    Barbell Warm-up
    Complex 1 7/7/7 7/7/7 7/7/7 7/7/7
    Box Step-up 10 10 10
    Incline Bench 8/50 104 6/50 104 5/60 124.8 5/65 135.2 208
    Dumbbell Bench 5 5 5 5
    St. Leg D.L. 10 10 10
    Wtd. Glute Ham 12 12 12
    Jammer (singles) 8 8 8
    Manual Neck 10 10 10 10
    Sit-ups 12 12 12 12
    Ab Circuit 20 20 20 20

    Thursday
    Hang Clean to Front Squat 3 of 3
    Power Clean 3/50 92.5 3/60 111 2/70 129.5 2/70 129.5 2/70 129.5 185
    Split Jerk 3/50 105 3/60 126 3/65 136.5 3/70 147 210
    Back Squat 5/50 200 5/55 220 3/60 240 3/65 260 400
    Bench Press 5/50 130 5/55 143 5/60 156 5/65 169 260
    Push-ups 15/20 15/20 15/20
    Dumbbell Press 10 10 10
    Bench Dips 15 15 15
    Manual Neck 10 10 10 10
    Weighted Sit-ups 12 12 12 12 .
    Ab Circuit 20 20 20
    Shades Mountain Christian School Football Summer Workouts
    Week 8
    July 7-11, 2008

    Name
    Monday Max
    Hang Clean to Front Squat 3 of 3
    Power Clean 3/50 92.5 3/60 111 3/70 129.5 2/75 139 185
    Back Squat 5/50 200 4/60 240 3/70 280 2/80 320 2/85 340 400
    Bench Press 8/50 130 6/60 156 4/70 -182 2/80 208 2/85 221 260
    Push Press 5/50 87.5 5/55 96.25 3/60 105 3/65 114 175
    Jammer 8 8 8 8
    D.B. Side Raise 8 8 8
    Bench Dips 15 15 15 15
    Manual Neck 10 10 10 10
    Sit-ups 12 12 12 12
    Ab Circuit 20 20 20

    Tuesday
    Barbell Warm-up
    Complex 1 7/7/7 7/7/7 7/7/7 7/7/7
    Box Step-up 10 10 10
    Incline Bench 8/50 104 6/60 124.8 4/70 145.6 2/80 166 208
    Dumbbell Bench 5 5 5 5
    Jammer (Singles) 8 8 8
    St. Leg D.L. 10 10 10
    Wtd. Glute 12 12 12
    Manual Neck 10 10 10 10
    Sit-ups 12 12 12 12
    Ab Circuit 20 20 20

    Thursday
    Hang Clean to Front Squat 3 of 3
    Power Clean 3/50 92.5 3/60 111 2/70 129.5 2/80 148 2/85 157.25 185
    Split Jerk 3/50 -105 3/60 -126 3/70 -147 2/80 -168 -210
    Back Squat 5/50 200 5/55 220 3/60 240 3/70 280 400
    Bench Press 5/50 130 5/55 143 4/65 169 3/70 182 260
    Push-ups 15/20 15/20 15/20
    D.B. Press 10 10 10
    Bench Dips 15 15 15
    Manual Neck 10 10 10 10
    Weighted Sit-ups 12 12 12 12 .
    Ab Circuit 20 20 20
    Shades Mountain Christian School ootball Summer Workouts
    Week 9
    July 14-18, 2008

    Name
    Monday Max
    Hang Clean to Front Squat 3 of 3
    Power Clean 3/50 92.5 3/60 111 3/70 129.5 2/75 138.8 185
    Back Squat 5/50 200 4/60 240 3/65 260 3/70 280 400
    Bench Press 5/50 130 4/60 156 3/65 169 3/70 182 2/85 221 260
    Push Press 5/50 87.5 4/50 87.5 3/60 105 3/60 105 175
    Plate Raises 8 8 8
    D.B. Side Raise 8 8 8
    Push-ups 15-20 15-20 15-20
    Manual Neck 10 10 10 10
    Sit-ups 12 12 12 12
    Ab Circuit 20 20 20

    Tuesday
    Barbell Warm-up
    Complex 1 8/8/8 8/8/8 8/8/8 8/8/8
    Box Step-up 10 10 10
    Incline Bench 5/50 104 4/60 124.8 3/65 135.2 3/70 145.6 208
    Dumbbell Bench 5 5 5 5
    St. Leg D.L. 10 10 10
    Wtd. Glute 12 12 12
    Jammer ( Singles) 8 8 8
    Manual Neck 10 10 10 10
    Sit-ups 12 12 12 12
    Ab Circuit 20 20 20

    Thursday
    Hang Clean to Front Squat 3 of 3
    Power Clean 3/50 92.5 3/60 111 2/70 129.5 2/75 138.8 2/75 138.75 185
    Split Jerk 3/50 105 3/60 126 3/65 136.5 3/70 147 210
    Back Squat 5/50 200 5/55 220 3/60 240 3/65 260 400
    Bench Press 5/50 130 5/55 143 5/60 156 5/65 169 260
    Push-ups 15/20 15/20 15/20
    Dumbbell Press 10 10 10
    Bench Dips 15 15 15
    Manual Neck 10 10 10 10
    Sit-ups 12 12 12 12 .
    Ab Circuit 20 20 20
    Shades Mountain Christian School Football Summer Workouts
    _
    Week 10
    July 21-25, 2008

    Name
    Monday Max
    Hang Clean to Front Squat 3 of 3
    Power Clean 3/50 92.5 3/60 111 3/70 129.5 2/75 139 185
    Back Squat 4/60 240 3/70 280 2/80 320 2/85 340 400
    Bench Press 4/60 156 3/70 182 2/80 208 2/85 221 2/90 234 260
    Push Press 5/50 87.5 5/50 87.5 3/60 105 3/65 114 1/90 157.5 175
    Jammer 10 10 10
    Shoulder Circuit 8 8 8
    Skull Crushers 8 8 8
    Manual Neck 10 10 10 10
    Sit-ups 10 10 10 10
    Ab Circuit 20 20 20

    Tuesday
    Barbell Warm-up
    Complex 1 8/8/8 8/8/8 8/8/8 8/8/8
    Box Step-up 10 10 10
    Incline Bench 4/60 125 3/70 146 2/80 166.4 2/85 176.8 1/90 187.2 208
    Dumbbell Bench 5 5 5 5
    Dumbbell Curls 8 8 8
    Chin-ups Circuit 10 10 10
    Manual Neck 10 10 10 10
    Sit-ups 10 10 10 10
    Ab Circuit 20 20 20

    Thursday
    Hang Clean to Front Squat 3 of 3
    Power Clean 3/50 92.5 2/60 111 2/70 129.5 1/80 148 1/90 166.5 185
    Split Jerk 3/50 105 3/60 126 2/70 147 2/70 147 1/90 189 210
    Back Squat 5/50 200 4/55 220 3/65 260 2/70 280 400
    Bench Press 5/50 130 5/55 143 4/65 169 3/70 182 260
    Jammer 10 10 10
    Plate Raise 6 6 6
    D.B. Skull Crushers 10 10 10
    Manual Neck 10 10 10 10
    Sit-ups 10 10 10 10 .
    Ab Circuit 20 20 20
    Shades Mountain Christian School Football Summer Workouts
    _
    Week 11
    July 28- Aug. 1, 2008

    Name
    Monday Max
    Hang Clean to Front Squat 3 of 3
    Power Clean 3/50 92.5 3/60 111 3/65 120.25 3/70 129.5 185
    Back Squat 5/50 200 4/60 240 3/65 260 3/70 280 400
    Bench Press 5/60 156 4/60 156 3/65 169 3/70 182 260
    Push Press 5/50 87.5 5/50 87.5 3/60 105 175
    Jammer 10 10 10
    Skull Crushers 6 6 6
    Shoulder Circuit 10 10 10
    Manual Neck 10 10 10 10
    Sit-ups 10 10 10 10
    Ab Circuit 20 20 20

    Tuesday
    Barbell Warm-up
    Complex 1 6/6/6 6/6/6 6/6/6 6/6/6
    Box Step-up 10 10 10 10
    Incline Bench 5/50 104 4/60 125 3/65 135.2 3/70 145.6 208
    Dumbbell Bench 5 5 5 5
    Dumbbell Curls 6 6 6
    Chin-ups 10 10 10
    Manual Neck 10 10 10 10
    Sit-ups 10 10 10 10
    Ab Circuit 20 20 20

    Thursday
    Hang Clean to Front Squat 3 of 3
    Power Clean 3/50 92.5 3/60 111 2/70 129.5 2/70 129.5 2/75 139 185
    Split Jerk 3/50 105 3/60 126 3/65 136.5 3/70 147 210
    Back Squat 5/50 200 4/55 220 3/60 240 3/65 260 400
    Bench Press 5/50 200 4/55 143 5/60 156 5/65 169 260
    Plate Raise 6 6 6
    Jammer 10 10 10
    D.B. Skull Crusher 10 10 10
    Manual Neck 10 10 10 10
    Weighted Sit-ups 10 10 10 10 .
    Ab Circuit 20 20 20

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