Stephen F.

Austin State
University

BACK TO BACK SOUTHLAND CONFERENCE

CHAMPIONS
2009 & 2010

Strength and
Conditioning
2012

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mbbeerrjjaacckk SSttrreennggtthh aanndd CCoonnddiittiioonniinngg

T e s tin g
PPoow
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BBaacckk SSqquuaatt
BBeenncchh PPrreessss

MMaaxx
____________
____________
____________

GGooaall
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W a rm -up
1.
2.
3.
4.
5.

Jump Rope x 20 Double Leg, 20 Right Leg, 20 Left Leg x 2 sets

Hip Flex Lunge x 3 each side
Knee to Armpit x 3 each side
Push-Ups x 6
Do as many warm-up sets on the core lifts as needed

C o r e A b d o m i n a l Ex e r c i s e s
1. Straight Arm-Straight Legged Sit-up x 20 x 3 sets
2. Russian Twists x 20 x 3 sets
3. Seated Diagonal Chops x 20 x 3 sets

C o n d itio n in g
22 DDaayyss // W
Weeeekk

1. 100 yard sprints x 6 16 with 60 seconds rest between

sprints..

2. Times: OL / DT 21 sec, DE 19 sec, LB / QB 17 sec, DB / WR /

RB 15 sec

PPeerrcceennttaaggee CChhaarrtt
LB
150
160
170
180
190
200
210
220
230
240
250
260
270
280
290
300
310
320
330
340
350
360
370
380
390
400
410
420
430
440
450
460
470
480
190
500
510
520
530
540
550
560
570
580
590
600
610
620
630
640
650

60%
90
96
102
108
114
120
126
132
138
144
150
156
162
168
174
180
186
192
198
204
210
216
222
228
234
240
246
252
258
264
270
276
282
288
114
300
306
312
318
324
330
336
342
348
354
360
366
372
378
384
390

65%
98
104
111
117
124
130
137
143
150
156
163
169
176
182
189
195
202
208
215
221
228
234
241
247
254
260
267
273
280
286
293
299
306
312
124
325
332
338
345
351
358
364
371
377
384
390
397
403
410
416
423

70%
105
112
119
126
133
140
147
154
161
168
175
182
189
196
203
210
217
224
231
238
245
252
259
266
273
280
287
294
301
308
315
322
329
336
133
350
357
364
371
378
385
392
399
406
413
420
427
434
441
448
455

75%
113
120
128
135
143
150
158
165
173
180
188
195
203
210
218
225
233
240
248
255
263
270
278
285
293
300
308
315
323
330
338
345
353
360
143
375
383
390
398
405
413
420
428
435
443
450
458
465
473
480
488

80%
120
128
136
144
152
160
168
176
184
192
200
208
216
224
232
240
248
256
264
272
280
288
296
304
312
320
328
336
344
352
360
368
376
384
152
400
408
416
424
432
440
448
456
464
472
480
488
496
504
512
520

85%
128
136
145
153
162
170
179
187
196
204
213
221
230
238
247
255
264
272
281
289
298
306
315
323
332
340
349
357
366
374
383
391
400
408
162
425
434
442
451
459
468
476
485
493
502
510
519
527
536
544
553

90%
135
144
153
162
171
180
189
198
207
216
225
234
243
252
261
270
279
288
297
306
315
324
333
342
351
360
369
378
387
396
405
414
423
432
171
450
459
468
477
486
495
504
513
522
531
540
549
558
567
576
585

95%
143
152
162
171
181
190
200
209
219
228
238
247
257
266
276
285
295
304
314
323
333
342
352
361
371
380
390
399
409
418
428
437
447
456
181
475
485
494
504
513
523
532
542
551
561
570
580
589
599
608
618

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mbbeerrjjaacckk SSttrreennggtthh aanndd CCoonnddiittiioonniinngg
Week 1
Workout #1

Set 1

Warm-up / Core Abdominal

Power Clean
65%x5
Front Squat
65%x3
Front Press
60%x5

Set 2

Set 3

Set 4 Set 5

Set 6

Set 7

Set 8

70%x5 70%x5 75%x5 75%x5 75%x5

70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3
60%x5 60%x5 60%x5 60%x5

(use 60% of Bench Max as max)

Pullovers (10) + Nose Breakers (15) + Close Grip (20) x 3 sets

Push-ups
x 25 x 25
x 25
Neck
x 25 x 25
x 25
Conditioning
6 x100 yds

Workout #2

Set 1

Warm-up / Core Abdominal

Bench Press
65%x5
Clean Pull
65%x3
(use power clean max0

RDL

Set 2

Set 3

Set 4

Set 5

Set 7

Set 8

70%x5 70%x5 75%x5 75%x5 75%x5

70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3

60%x5

60%x5 60%x5 60%x5 60%x5

3-Way Raise
Pull-ups
Neck

x 10
x 10
x 25

x 10
x 10
x 25

Workout #3

Set 1

Set 2

(use power clean max)

Set 6

Warm-up / Core Abdominal

Back Squat
65%x5 70%x5
Incline Bench
65%x3 70%x3
High Pull
60%x5 60%x5
(use power clean max)
Shldr. Combo
x 10
x 10
Bent-over Row
x 10
x 10
Neck
x 25
x 25
Conditioning
6 x100 yds

x 10
x 10
x 25

Set 3

Set 4

Set 5

Set 6

Set 7 Set 8

70%x5 75%x5 75%x5 75%x5

75%x3 80%x3 80%x3 85%x3 85%x3 85%x3
60%x5 60%x5 60%x5
x 10
x 10
x 25

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mbbeerrjjaacckk SSttrreennggtthh aanndd CCoonnddiittiioonniinngg
Week 2
Workout #4

Set 1

Warm-up / Core Abdominal

Power Clean
65%x3
Front Squat
70%x4
Front Press
65%x5

Set 2

Set 3

Set 4 Set 5

Set 6

Set 7

Set 8

70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3

75%x4 80%x3 85%x3 90%x3
65%x5 65%x5 65%x5 65%x5

(use 60% of Bench Max as max)

Pullovers (10) + Nose Breakers (15) + Close Grip (20) x 3 sets

Push-ups
x 25 x 25
x 25
Neck
x 25 x 25
x 25
Conditioning
8 x100 yds

Workout #5

Set 1

Warm-up / Core Abdominal

Bench Press
65%x3
Clean Pull
70%x4

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3

75%x4 80%x3 85%x3 90%x3

(use power clean max0

RDL

65%x5

65%x5 65%x5 65%x5 65%x5

3-Way Raise
Pull-ups
Neck

x 10
x 10
x 25

x 10
x 10
x 25

Workout #6

Set 1

Set 2

(use power clean max)

Warm-up / Core Abdominal

Back Squat
65%x3 70%x3
Incline Bench
70%x4 75%x4
High Pull
65%x5 65%x5
(use power clean max)
Shldr. Combo
x 10
x 10
Bent-over Row
x 10
x 10
Neck
x 25
x 25
Conditioning
8 x100 yds

x 10
x 10
x 25

Set 3

Set 4

Set 5

Set 6

Set 7 Set 8

75%x3 80%x3 80%x3 85%x3 85%x3 85%x3

80%x3 85%x3 90%x3
65%x5 65%x5 65%x5
x 10
x 10
x 25

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mbbeerrjjaacckk SSttrreennggtthh aanndd CCoonnddiittiioonniinngg
Week 3
Workout #7

Set 1

Warm-up / Core Abdominal

Power Clean
70%x4
Front Squat
65%x5
Front Press
70%x5

Set 2

Set 3

Set 4 Set 5

Set 6

Set 7

Set 8

Set 7

Set 8

75%x4 80%x3 85%x3 90%x3

70%x5 70%x5 75%x5 75%x5 75%x5
70%x5 70%x5 70%x5 70%x5

(use 60% of Bench Max as max)

Pullovers (10) + Nose Breakers (15) + Close Grip (20) x 3 sets

Push-ups
x 25 x 25
x 25
Neck
x 25 x 25
x 25
Conditioning
10 x100 yds

Workout #8

Set 1

Warm-up / Core Abdominal

Bench Press
70%x4
Clean Pull
65%x5

Set 2

Set 3

Set 4

Set 5

Set 6

75%x4 80%x3 85%x3 90%x3

70%x5 70%x5 75%x5 75%x5 75%x5

(use power clean max0

RDL

70%x5

70%x5 70%x5 70%x5 70%x5

3-Way Raise
Pull-ups
Neck

x 10
x 10
x 25

x 10
x 10
x 25

Workout #9

Set 1

Set 2

(use power clean max)

Warm-up / Core Abdominal

Back Squat
70%x4 75%x4
Incline Bench
65%x5 70%x5
High Pull
70%x5 70%x5
(use power clean max)
Shldr. Combo
x 10
x 10
Bent-over Row
x 10
x 10
Neck
x 25
x 25
Conditioning
10 x100 yds

x 10
x 10
x 25

Set 3

Set 4

Set 5

Set 6

80%x3 85%x3 90%x3

70%x5 75%x5 75%x5 75%x5
70%x5 70%x5 70%x5
x 10
x 10
x 25

Set 7 Set 8

LLuum
mbbeerrjjaacckk SSttrreennggtthh aanndd CCoonnddiittiioonniinngg
Week 4
Workout #10

Set 1

Warm-up / Core Abdominal

Power Clean
65%x5
Front Squat
65%x3
Front Press
60%x5

Set 2

Set 3

Set 4 Set 5

Set 6

Set 7

Set 8

70%x5 70%x5 75%x5 75%x5 75%x5

70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3
60%x5 60%x5 60%x5 60%x5

(use 60% of Bench Max as max)

Pullovers (10) + Nose Breakers (15) + Close Grip (20) x 3 sets

Push-ups
x 25 x 25
x 25
Neck
x 25 x 25
x 25
Conditioning
12 x100 yds

Workout #11

Set 1

Warm-up / Core Abdominal

Bench Press
65%x5
Clean Pull
65%x3

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

70%x5 70%x5 75%x5 75%x5 75%x5

70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3

(use power clean max0

RDL
(use power clean max)

3-Way Raise
Pull-ups
Neck

Workout #12

60%x5

60%x5 60%x5 60%x5 60%x5

x 10
x 10
x 25

x 10
x 10
x 25

Set 1

Set 2

Warm-up / Core Abdominal

Back Squat
65%x5 70%x5
Incline Bench
65%x3 70%x3
High Pull
60%x5 60%x5
(use power clean max)
Shldr. Combo
x 10
x 10
Bent-over Row
x 10
x 10
Neck
x 25
x 25
Conditioning
12 x100 yds

x 10
x 10
x 25

Set 3

Set 4

Set 5

Set 6

Set 7 Set 8

70%x5 75%x5 75%x5 75%x5

75%x3 80%x3 80%x3 85%x3 85%x3 85%x3
60%x5 60%x5 60%x5
x 10
x 10
x 25

LLuum
mbbeerrjjaacckk SSttrreennggtthh aanndd CCoonnddiittiioonniinngg
Week 5
Workout #13

Set 1

Warm-up / Core Abdominal

Power Clean
65%x3
Front Squat
70%x4
Front Press
65%x5

Set 2

Set 3

Set 4 Set 5

Set 6

Set 7

Set 8

70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3

75%x4 80%x3 85%x3 90%x3
65%x5 65%x5 65%x5 65%x5

(use 60% of Bench Max as max)

Pullovers (10) + Nose Breakers (15) + Close Grip (20) x 3 sets

Push-ups
x 25 x 25
x 25
Neck
x 25 x 25
x 25
Conditioning
14 x100 yds

Workout #14

Set 1

Warm-up / Core Abdominal

Bench Press
65%x3
Clean Pull
70%x4

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3

75%x4 80%x3 85%x3 90%x3

(use power clean max0

RDL
(use power clean max)

3-Way Raise
Pull-ups
Neck

Workout #15

65%x5

65%x5 65%x5 65%x5 65%x5

x 10
x 10
x 25

x 10
x 10
x 25

Set 1

Set 2

Warm-up / Core Abdominal

Back Squat
65%x3 70%x3
Incline Bench
70%x4 75%x4
High Pull
65%x5 65%x5
(use power clean max)
Shldr. Combo
x 10
x 10
Bent-over Row
x 10
x 10
Neck
x 25
x 25
Conditioning
14 x100 yds

x 10
x 10
x 25

Set 3

Set 4

Set 5

Set 6

Set 7 Set 8

75%x3 80%x3 80%x3 85%x3 85%x3 85%x3

80%x3 85%x3 90%x3
65%x5 65%x5 65%x5
x 10
x 10
x 25

LLuum
mbbeerrjjaacckk SSttrreennggtthh aanndd CCoonnddiittiioonniinngg
Week 6
Workout #16

Set 1

Warm-up / Core Abdominal

Power Clean
70%x4
Front Squat
65%x5
Front Press
70%x5

Set 2

Set 3

Set 4 Set 5

Set 6

Set 7

Set 8

Set 7

Set 8

75%x4 80%x3 85%x3 90%x3

70%x5 70%x5 75%x5 75%x5 75%x5
70%x5 70%x5 70%x5 70%x5

(use 60% of Bench Max as max)

Pullovers (10) + Nose Breakers (15) + Close Grip (20) x 3 sets

Push-ups
x 25 x 25
x 25
Neck
x 25 x 25
x 25
Conditioning
16 x100 yds

Workout #17

Set 1

Warm-up / Core Abdominal

Bench Press
70%x4
Clean Pull
65%x5

Set 2

Set 3

Set 4

Set 5

Set 6

75%x4 80%x3 85%x3 90%x3

70%x5 70%x5 75%x5 75%x5 75%x5

(use power clean max0

RDL
(use power clean max)

3-Way Raise
Pull-ups
Neck

Workout #18

70%x5

70%x5 70%x5 70%x5 70%x5

x 10
x 10
x 25

x 10
x 10
x 25

Set 1

Set 2

Warm-up / Core Abdominal

Back Squat
70%x4 75%x4
Incline Bench
65%x5 70%x5
High Pull
70%x5 70%x5
(use power clean max)
Shldr. Combo
x 10
x 10
Bent-over Row
x 10
x 10
Neck
x 25
x 25
Conditioning
16 x100 yds

x 10
x 10
x 25

Set 3

Set 4

Set 5

Set 6

80%x3 85%x3 90%x3

70%x5 75%x5 75%x5 75%x5
70%x5 70%x5 70%x5
x 10
x 10
x 25

Set 7 Set 8

LLuum
mbbeerrjjaacckk SSttrreennggtthh aanndd CCoonnddiittiioonniinngg
Week 7
Workout #19

Set 1

Warm-up / Core Abdominal

Power Clean
65%x5
Front Squat
65%x3
Front Press
60%x5

Set 2

Set 3

Set 4 Set 5

Set 6

Set 7

Set 8

70%x5 70%x5 75%x5 75%x5 75%x5

70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3
60%x5 60%x5 60%x5 60%x5

(use 60% of Bench Max as max)

Pullovers (10) + Nose Breakers (15) + Close Grip (20) x 3 sets

Push-ups
x 25 x 25
x 25
Neck
x 25 x 25
x 25
Conditioning
16 x100 yds

Workout #20

Set 1

Warm-up / Core Abdominal

Bench Press
65%x5
Clean Pull
65%x3

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

70%x5 70%x5 75%x5 75%x5 75%x5

70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3

(use power clean max0

RDL
(use power clean max)

3-Way Raise
Pull-ups
Neck

Workout #21

60%x5

60%x5 60%x5 60%x5 60%x5

x 10
x 10
x 25

x 10
x 10
x 25

Set 1

Set 2

Warm-up / Core Abdominal

Back Squat
65%x5 70%x5
Incline Bench
65%x3 70%x3
High Pull
60%x5 60%x5
(use power clean max)
Shldr. Combo
x 10
x 10
Bent-over Row
x 10
x 10
Neck
x 25
x 25
Conditioning
16 x100 yds

x 10
x 10
x 25

Set 3

Set 4

Set 5

Set 6

Set 7 Set 8

70%x5 75%x5 75%x5 75%x5

75%x3 80%x3 80%x3 85%x3 85%x3 85%x3
60%x5 60%x5 60%x5
x 10
x 10
x 25

LLuum
mbbeerrjjaacckk SSttrreennggtthh aanndd CCoonnddiittiioonniinngg
Week 8
Workout #22

Set 1

Warm-up / Core Abdominal

Power Clean
65%x3
Front Squat
70%x4
Front Press
65%x5

Set 2

Set 3

Set 4 Set 5

Set 6

Set 7

Set 8

70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3

75%x4 80%x3 85%x3 90%x3
65%x5 65%x5 65%x5 65%x5

(use 60% of Bench Max as max)

Pullovers (10) + Nose Breakers (15) + Close Grip (20) x 3 sets

Push-ups
x 25 x 25
x 25
Neck
x 25 x 25
x 25
Conditioning
16 x100 yds

Workout #23

Set 1

Warm-up / Core Abdominal

Bench Press
65%x3
Clean Pull
70%x4

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

70%x3 75%x3 80%x3 80%x3 85%x3 85%x3 85%x3

75%x4 80%x3 85%x3 90%x3

(use power clean max0

RDL
(use power clean max)

3-Way Raise
Pull-ups
Neck

Workout #24

65%x5

65%x5 65%x5 65%x5 65%x5

x 10
x 10
x 25

x 10
x 10
x 25

Set 1

Set 2

Warm-up / Core Abdominal

Back Squat
65%x3 70%x3
Incline Bench
70%x4 75%x4
High Pull
65%x5 65%x5
(use power clean max)
Shldr. Combo
x 10
x 10
Bent-over Row
x 10
x 10
Neck
x 25
x 25
Conditioning
16 x100 yds

x 10
x 10
x 25

Set 3

Set 4

Set 5

Set 6

Set 7 Set 8

75%x3 80%x3 80%x3 85%x3 85%x3 85%x3

80%x3 85%x3 90%x3
65%x5 65%x5 65%x5
x 10
x 10
x 25