Coach J's Strength and Conditioning

Program

"Compete"

Compete every second of every lift on every set for an entire workout and then leave the
weight room with no regrets

GENERAL INFORMATION

Design

The Strength and Conditioning Program design centers around:

1) MOVEMENT- to develop athletes with speed, quickness, and agility. This will be
achieved through: a) Olympic Lifts; b) Plyometrics; c) Hip Flexibility; d) Dots and Cone
Drills for foot quickness.

2) JACKET TEMPO-An intense level should be the first thing you notice when you enter
the Tiger weight room, there is no sitting down, as the team moves through each exercise
with coach led counts and instructions. The goal is to create 2 / 3 / 4 guys, 200 lb clean,
300 lb bench, 400 lb squat.

3 ) CORE- A strong, stabilizing core is necessary to transfer strength from the weight
room to the field.

Strategy

The strategy is to implement three mini-cycles that last four weeks each and constitute a
cycle. At the end of the cycle the players are tested to determine their improvement. The
three mini-cycles are:

1) Phase I- the endurance phase (foundation);

2) Phase II- the basic strength phase (building);

3) Phase III- the peaking phase (maximum strength).

Individual Objectives for Off Season

The objectives of the strength and conditioning program are:

1) to increase the player's size;

2) to increase the player's strength;

3) to increase the player's speed;

4) to increase the player's stamina;

5) to increase the player's knowledge of nutrition;

6) to increase the player's confidence; and,

7) to prevent injuries.

Team Off Season Objectives:

The Off Season Objectives are:

1) Mental Toughness;

2) Physical Strength and Quickness;

3) Intensity;

4) Unity.

Basic Lifts

The core lifts are:

1) Bench;

2) Power Clean;

3) Incline;

4) Split Jerk; and,

5) Front Squat.

The auxiliary lifts are:

1) Close Grip Snatch;

2) Clean Pull;

3) RDL;
4) Shoulder / Tricep Circuit;

5) Back / Bicep Circuit;

6) Good Morning;

7) Single Leg Squat;

8) Tricep Circuit;

9) Alternating DB Incline;

10) Explosive Plyo Step-ups;

11) Bent Over Rows;

12) Pull Ups.

Lifting Techniques and Explanations

Power Clean

Squat

Bench Workout # 1
3 Consecutive sets till failure with 30 second rest intervals and a push up till failure set at
the end. Use 3 weights from heavy to light, make sure that you can do the first weight at
least 3 times.
Example: 185, 135, 95 or 225, 185, 135 or 135, 115, 95

Bench Workout # 2

Strength Workout:
1 X 12
1 X 10
1X8
1X6
1X4
Take weight off each set, the goal is to complete all the reps.
90 Second rest between sets

Tricep Circuit

Skull Crusher 10 times, Close Grip Bench 10 times, Push ups on Medicine Ball 10 times

Back / Bicep Circuit

Bent Over Rows 10 times, Rear Delt Raises 10 times, Barbell Curls 10 times

Shoulder Circuit

DB Shoulder Press Seated 10 times, Front Raise and Punch 10 times, Skull Crushers 10
times

Clean Pull

Close Grip Snatch

Explosive Plyo Step Ups

Upright Core
Tuck Jumps
Speed and Agility

40 Yard Dash

Pro Agility

Speed Training Drills

1. Flying 30’s
a. Build Up for 15 Yards
b. 90% Speed for 30 Yards
c. Slow Down for 15 yards
2. Cone Acceleration
a. 10 yards 60 %
b. 70 % for next 10
c. 80 % for next 10
d. 90 % for last 10 yards

Speed Training Coaching Points

 3 Points of Running Mechanics

o Posture
  Hips Tall
 Torso Upright
o Arm Action
 Rotate at Should not elbow
 Eye to pocket
o Leg Action
 Toe Up
 Over opposite Knee
 Strike the Ground Below the hip
 Speed Work—First Step no false step, shoulders low
 When training speed, recovery is key—keep them fresh
 When changing directions never plant your foot, keep your feet moving
 Your 4.4 40 time is a 4.7 if you don’t run straight lines

Agility Training Coaching Points

 When you backpedal, don’t look back or lean back

 Change of Direction
o Lower your center of gravity
o Minimize your steps

TESTING

Power Tests (1 Rep Max)

Power Clean
Bench
Squat

SAQ Tests

40 Yard Dash
Pro Agility Shuttle
Vertical Jump
Conditioning Program

Workout Program
Mile High Conditioning Test
Weight Room Rules Checklist
 As a student in the Center High School weight room I need to know,
understand, and abide by the following rules:
(Please initial each rule)
General
_____ The number one concern in the weight room is SAFETY.
_____ Enter the weight room mentally and physically ready to work.
_____ Proper attire must be worn while lifting.
_____ There is absolutely no horseplay allowed in the weight room.
_____ Return all weights to their proper storage area after use.
_____ Be aware of other lifters whom you are around.
_____ Always use common sense. If you see potential danger, please report it.
_____ No equipment is allowed outside of the weight room
_____ Use appropriate language in the weightroom

Technique
_____Breathe in and out on each repetition.
_____ Never bounce, jerk the weight, or arch your back while lifting.
_____ Only use the amount of weight you are prepared to lift properly.
_____ Never attempt “one shot lifts” you have not trained for.

Free weights
_____ Use collars on all Olympic bars.
_____ Do not drop or throw weights on the floor.
_____ Unload bars (evenly) when you are finished with them.
_____ Use a spotter with core lifts
_____ Never get under the bar without a spotter.
_____ When two or more weights equal one weight, change to that higher plate.

Spotters
_____ Spotters must always have their full attention on the lifter.
_____ Be in the ready position to help or free the lifter at any time.
_____ Do not allow the bar to tilt as the lifter performs the exercise.
_____ Use an over/under grip when spotting the bench press.
_____ Help guide the bar on and off the rack.

Weight room etiquette

_____ No sitting allowed (except while performing certain lifts).
_____ Always be ready to help and encourage anyone who may need help.
_____ Socializing should be done outside the weight room.
_____ Get permission from teacher before leaving the wt. room for any reason.
_____ No food or drink is allowed in the weight room.
Center Core Lift Weight Lifting Log Bench Lifter: __________________________
Week 1 3 Week 1b 3 Week 5 3 Week 5b 3 Week 9 3 Week 9b 3
3X3 3X3 3X3 3X3 3X3 3X3
Date 3 Date 3 Date 3 Date 3 Date 3 Date 3

3+ 3+ 3+ 3+ 3+ 3+

Total Total Total Total Total Total

Week 2 5 Week 2b 5 Week 6 5 Week 6b 5 Week 10 5 Week 10b 5

5X5 5X5 5X5 5X5 5X5 5X5
Date 5 Date 5 Date 5 Date 5 Date 5 Date 5

Weight 5 Weight 5 Weight 5 Weight 5 Weight 5 Wieght 5

5 5 5 5 5 5

5+ 5+ 5+ 5+ 5+ 5+

Total Total Total Total Total Total

Week 3 5 Week 3b 5 Week 7 5 Week 7b 5 Week 11 5 Week 11b 5

5-4-3-2-1 5-4-3-2-1 5-4-3-2-1 5-4-3-2-1 5-4-3-2-1 5-4-3-2-1
Date 4 Date 4 Date 4 Date 4 Date 4 Date 4

Weight 3 Weight 3 Weight 3 Weight 3 Weight 3 Weight 3

2 2 2 2 2 2

1+ 1+ 1+ 1+ 1+ 1+

Total Total Total Total Total Total

Week 4 10 Week 4b 10 Week 8 10 Week 8b 10 Week 12 10 Week 12b 10

10-8-6 10-8-6 10-8-6 10-8-6 10-8-6 10-8-6
Date 8 Date 8 Date 8 Date 8 Date 8 Date 8

6+ 6+ 6+ 6+ 6+ 6+

Total Total Total Total Total Total

Center Core Lift Weight Lifting Log Squat Lifter: __________________________
Week 1 3 Week 1b 3 Week 5 3 Week 5b 3 Week 9 3 Week 9b 3
3X3 3X3 3X3 3X3 3X3 3X3
Date 3 Date 3 Date 3 Date 3 Date 3 Date 3

3+ 3+ 3+ 3+ 3+ 3+

Total Total Total Total Total Total

Week 2 5 Week 2b 5 Week 6 5 Week 6b 5 Week 10 5 Week 10b 5

5X5 5X5 5X5 5X5 5X5 5X5
Date 5 Date 5 Date 5 Date 5 Date 5 Date 5

Weight 5 Weight 5 Weight 5 Weight 5 Weight 5 Wieght 5

5 5 5 5 5 5

5+ 5+ 5+ 5+ 5+ 5+

Total Total Total Total Total Total

Week 3 5 Week 3b 5 Week 7 5 Week 7b 5 Week 11 5 Week 11b 5

5-4-3-2-1 5-4-3-2-1 5-4-3-2-1 5-4-3-2-1 5-4-3-2-1 5-4-3-2-1
Date 4 Date 4 Date 4 Date 4 Date 4 Date 4

Weight 3 Weight 3 Weight 3 Weight 3 Weight 3 Weight 3

2 2 2 2 2 2

1+ 1+ 1+ 1+ 1+ 1+

Total Total Total Total Total Total

Week 4 10 Week 4b 10 Week 8 10 Week 8b 10 Week 12 10 Week 12b 10

10-8-6 10-8-6 10-8-6 10-8-6 10-8-6 10-8-6
Date 8 Date 8 Date 8 Date 8 Date 8 Date 8

6+ 6+ 6+ 6+ 6+ 6+

Total Total Total Total Total Total

Center Core Lift Weight Lifting Log Incline Lifter: __________________________
Week 1 3 Week 1b 3 Week 5 3 Week 5b 3 Week 9 3 Week 9b 3
3X3 3X3 3X3 3X3 3X3 3X3
Date 3 Date 3 Date 3 Date 3 Date 3 Date 3

3+ 3+ 3+ 3+ 3+ 3+

Total Total Total Total Total Total

Week 2 5 Week 2b 5 Week 6 5 Week 6b 5 Week 10 5 Week 10b 5

5X5 5X5 5X5 5X5 5X5 5X5
Date 5 Date 5 Date 5 Date 5 Date 5 Date 5

Weight 5 Weight 5 Weight 5 Weight 5 Weight 5 Wieght 5

5 5 5 5 5 5

5+ 5+ 5+ 5+ 5+ 5+

Total Total Total Total Total Total

Week 3 5 Week 3b 5 Week 7 5 Week 7b 5 Week 11 5 Week 11b 5

5-4-3-2-1 5-4-3-2-1 5-4-3-2-1 5-4-3-2-1 5-4-3-2-1 5-4-3-2-1
Date 4 Date 4 Date 4 Date 4 Date 4 Date 4

Weight 3 Weight 3 Weight 3 Weight 3 Weight 3 Weight 3

2 2 2 2 2 2

1+ 1+ 1+ 1+ 1+ 1+

Total Total Total Total Total Total

Week 4 10 Week 4b 10 Week 8 10 Week 8b 10 Week 12 10 Week 12b 10

10-8-6 10-8-6 10-8-6 10-8-6 10-8-6 10-8-6
Date 8 Date 8 Date 8 Date 8 Date 8 Date 8

6+ 6+ 6+ 6+ 6+ 6+

Total Total Total Total Total Total

Center Core Lift Weight Lifting Log Power Clean Lifter: __________________________
Week 1 3 Week 1b 3 Week 5 3 Week 5b 3 Week 9 3 Week 9b 3
3X3 3X3 3X3 3X3 3X3 3X3
Date 3 Date 3 Date 3 Date 3 Date 3 Date 3

3+ 3+ 3+ 3+ 3+ 3+

Total Total Total Total Total Total

Week 2 5 Week 2b 5 Week 6 5 Week 6b 5 Week 10 5 Week 10b 5

5X5 5X5 5X5 5X5 5X5 5X5
Date 5 Date 5 Date 5 Date 5 Date 5 Date 5

Weight 5 Weight 5 Weight 5 Weight 5 Weight 5 Wieght 5

5 5 5 5 5 5

5+ 5+ 5+ 5+ 5+ 5+

Total Total Total Total Total Total

Week 3 5 Week 3b 5 Week 7 5 Week 7b 5 Week 11 5 Week 11b 5

5-4-3-2-1 5-4-3-2-1 5-4-3-2-1 5-4-3-2-1 5-4-3-2-1 5-4-3-2-1
Date 4 Date 4 Date 4 Date 4 Date 4 Date 4

Weight 3 Weight 3 Weight 3 Weight 3 Weight 3 Weight 3

2 2 2 2 2 2

1+ 1+ 1+ 1+ 1+ 1+

Total Total Total Total Total Total

Week 4 10 Week 4b 10 Week 8 10 Week 8b 10 Week 12 10 Week 12b 10

10-8-6 10-8-6 10-8-6 10-8-6 10-8-6 10-8-6
Date 8 Date 8 Date 8 Date 8 Date 8 Date 8

6+ 6+ 6+ 6+ 6+ 6+

Total Total Total Total Total Total

Center Core Lift Weight Lifting Log Split Jerk Lifter: __________________________
Week 1 3 Week 1b 3 Week 5 3 Week 5b 3 Week 9 3 Week 9b 3
3X3 3X3 3X3 3X3 3X3 3X3
Date 3 Date 3 Date 3 Date 3 Date 3 Date 3

3+ 3+ 3+ 3+ 3+ 3+

Total Total Total Total Total Total

Week 2 5 Week 2b 5 Week 6 5 Week 6b 5 Week 10 5 Week 10b 5

5X5 5X5 5X5 5X5 5X5 5X5
Date 5 Date 5 Date 5 Date 5 Date 5 Date 5

Weight 5 Weight 5 Weight 5 Weight 5 Weight 5 Wieght 5

5 5 5 5 5 5

5+ 5+ 5+ 5+ 5+ 5+

Total Total Total Total Total Total

Week 3 5 Week 3b 5 Week 7 5 Week 7b 5 Week 11 5 Week 11b 5

5-4-3-2-1 5-4-3-2-1 5-4-3-2-1 5-4-3-2-1 5-4-3-2-1 5-4-3-2-1
Date 4 Date 4 Date 4 Date 4 Date 4 Date 4

Weight 3 Weight 3 Weight 3 Weight 3 Weight 3 Weight 3

2 2 2 2 2 2

1+ 1+ 1+ 1+ 1+ 1+

Total Total Total Total Total Total

Week 4 10 Week 4b 10 Week 8 10 Week 8b 10 Week 12 10 Week 12b 10

10-8-6 10-8-6 10-8-6 10-8-6 10-8-6 10-8-6
Date 8 Date 8 Date 8 Date 8 Date 8 Date 8

6+ 6+ 6+ 6+ 6+ 6+

Total Total Total Total Total Total

Center Core Lift Weight Lifting Log Front Squat Lifter: __________________________
Week 1 3 Week 1b 3 Week 5 3 Week 5b 3 Week 9 3 Week 9b 3
3X3 3X3 3X3 3X3 3X3 3X3
Date 3 Date 3 Date 3 Date 3 Date 3 Date 3

3+ 3+ 3+ 3+ 3+ 3+

Total Total Total Total Total Total

Week 2 5 Week 2b 5 Week 6 5 Week 6b 5 Week 10 5 Week 10b 5

5X5 5X5 5X5 5X5 5X5 5X5
Date 5 Date 5 Date 5 Date 5 Date 5 Date 5

Weight 5 Weight 5 Weight 5 Weight 5 Weight 5 Wieght 5

5 5 5 5 5 5

5+ 5+ 5+ 5+ 5+ 5+

Total Total Total Total Total Total

Week 3 5 Week 3b 5 Week 7 5 Week 7b 5 Week 11 5 Week 11b 5

5-4-3-2-1 5-4-3-2-1 5-4-3-2-1 5-4-3-2-1 5-4-3-2-1 5-4-3-2-1
Date 4 Date 4 Date 4 Date 4 Date 4 Date 4

Weight 3 Weight 3 Weight 3 Weight 3 Weight 3 Weight 3

2 2 2 2 2 2

1+ 1+ 1+ 1+ 1+ 1+

Total Total Total Total Total Total

Week 4 10 Week 4b 10 Week 8 10 Week 8b 10 Week 12 10 Week 12b 10

10-8-6 10-8-6 10-8-6 10-8-6 10-8-6 10-8-6
Date 8 Date 8 Date 8 Date 8 Date 8 Date 8

6+ 6+ 6+ 6+ 6+ 6+

Total Total Total Total Total Total

Lift Monday Tuesday Thursday Friday
Hip Flexibility Over / Under Over / Under Over / Under Over / Under
Warm Up Warm Up Warm Up Warm Up
Core Upright Core Upright Core Upright Core Upright Core
Plyometrics Plyo Boxes Dots Tuck Jumps Pro Agility
Core Lift Bench Workout # Incline Bench Workout # Split Jerk
1 Lift Card 2 Lift Card
Core Lift Power Clean Squat Power Clean Front Squat
Lift Card Lift Card Lift Card Lift Card
Core Single Leg Squat Clean Pulls RDL Close Grip
Compliment 3 X 5 Each Leg 3X5 3 X 10 Snatch
3X5
Aux. Lift Good Mornings Bent Over Rows Pull Ups Alternating DB
3 X 10 3 X 10 3 XS 10 Incline
Complex / Tricep Circuit Back / Shoulder Explosive Plyo Shoulder / Tricep
Explosive 2 Circuits 2 Circuits Step Ups Circuit
3 X 10 2 Circuits
Endurance / Rollee-Pollee’s Rollee-Pollee’s Rollee-Pollee’s Rollee-Pollee’s
Core/ Upper
Flexibility Postures Postures Postures Postures