2011 cn freshmen workout

Summer Conditioning Program

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September 1, 2011 (Thurs) at Glenville State, WV 07:00 PMSeptember 17, 2011 (Thurs) at Lenoir-Rhyne* 07:00 PMSeptember 24, 2011 Newberry* 01:00 PMOctober 1, 2011 at Wingate College* 01:00 PMOctober 8, 2011 Catawba* 01:00 PMOctober 15, 2011 at North Greenville Univ. 01:00 PMOctober 22, 2011 UNC Pembroke 01:00 PMOctober 29, 2011 Brevard College* 01:00 PMNovember 5, 2011 Tusculum College* 01:00 PMNovember 12, 2009 at Mars Hill College* 01:00 PMNov. 19 – Dec. 17, 2011 NCAA Playoffs TBA

Eagles 2011 Football Schedule

CARSON-NEWMAN FOOTBALL – SUMMER CONDITIONING GUIDE – 2011

Dear Eagle,

There are approximately 12 weeks until reporting date for fall camp. I know this seems like a long time; however, it will go fast, and for us to win in the fall, we must prepare now. We will report to camp on the 5th of August. You will be receiving letter in the mail to further inform you of these dates and times.

You represent one of the finest groups of athletes that Carson-Newman has ever looked forward to in terms of incoming freshman and returning veterans this fall. Because of this, more will be required of you physically than of any other previous group. You are more than capable of meeting this task.

The following pages should be read very carefully so you understand exactly what will be required when you return. If, after reading the entire program you find there are some questions, feel free to call the football office and ask for Coach Redding.

You must do all elements of the total program to ensure that next year you remain healthy and achieve all your goals. You must concentrate on all the following.

1. Flexibility Strength 4. Aerobic Conditioning 2. Muscular Strength 5. Anaerobic Conditioning 3. Muscular Endurance

Failure to work hard on any one of these could result in injury, loss of playing time, or an all-around bad year. Remember, you are ONLY as strong as your weakest muscle. Injuries will seek you out and attack your weak area. You must prevent this.

Remember, you are now an established college football player due the respect and responsibility for such a position. For that reason, we expect you to return in top physical condition ready to meet the challenges and WIN!!

Let’s prepare to be great in ’11!

Respectfully,

Ken SparksHead Football Coach

CARSONNEWMANC O L L E G E

FOOTBALL DEPARTMENT Ken Sparks Athletic Complex - 904 E. Moutcastle St. - Jefferson City, TN 37760 - www.cn.edu

• TOC •

SUMMER CONDITIONING PROGRAM LETTER FROM HEAD COACH KEN SPARKS ..............................................................................................................................................2 TABLE OF CONTENTS .............................................................................................................................................................................3 GOAL SETTING/ TEAM ACCOUNTABILITY .................................................................................................................................................4 MENTAL REHEARSAL AND FOCUS ...........................................................................................................................................................5 FLEXIBILITY & ABDOMINAL PROGRAM .........................................................................................................................................6 11 FLEXIBILITY EXCERCISES ........................................................................................................................................................7 1. HAMSTRING STRETCH ..............................................................................................................................................7 2. SPLIT .....................................................................................................................................................................7 3. LEGS OVER SPLIT ...................................................................................................................................................7 4. WISHBONE ..............................................................................................................................................................7 5. LEG LIFT ................................................................................................................................................................7 6. WINDMILL ..............................................................................................................................................................7 7. SHOULDER STRETCH ................................................................................................................................................7 8. LEGS OVER ............................................................................................................................................................7 9. KNEEL STRETCH .....................................................................................................................................................7 10. LEG “V” ..............................................................................................................................................................7 11. WIDE STRADDLE ...................................................................................................................................................7 THE FLEXIBILITY PROGRAM ...................................................................................................................................................................7 HOW TO DO THE FLEXIBILITY EXERCISES: .......................................................................................................................................7 PNF FLEXIBILITY (VETERANS ONLY ......................................................................................................................................................9 PRE-WORKOUT AB ROUTINE .....................................................................................................................................................10 POST-WORKOUT AB ROUTINE – STATIC CORE ............................................................................................................................10 ROTATOR CUFF SPECIALS .....................................................................................................................................................................10 ABDOMINAL ROUTINE: ........................................................................................................................................................................10 SUMMER RUNNING PROGRAM ....................................................................................................................................................11 INTERVAL PROGRAM EXPLANATION .............................................................................................................................................12 POSITION SPECIFIC AGILITIES EXPLAINED ....................................................................................................................................12 SUMMER RUNNING PROGRAM ......................................................................................................................................................... 12-14 POSITION SPECIFIC AGILITIES AND INTERVAL PROGRAM .................................................................................................................13 REST INTERVALS BETWEEN SPRINTS: ..........................................................................................................................................13 • GROUP I – ALL LINEMAN ........................................................................................................................................14 • GROUP II – INTERMEDIATE (LB, DE, TE) ...............................................................................................................14 • GROUP III – SKILL PEOPLE (WR, RB, QB, DB) .....................................................................................................14 INTERVALS, GROUPS AND SHUTTLE RUN ...............................................................................................................................................14 HOW TO RUN THE METABOLIC SPEED PROGRAM ..........................................................................................................................15 METABOLIC SPEED PROGRAM ......................................................................................................................................................... 15-16 OFF. LINEMAN ..........................................................................................................................................................16 DEF. LINEMAN ..........................................................................................................................................................16 OFFENSIVE BACKS ....................................................................................................................................................16 LINEBACKERS ...........................................................................................................................................................16 RECEIVERS ...............................................................................................................................................................16 DEFENSIVE BACKS ....................................................................................................................................................16 AGILITY DRILLS ILLUSTRATED ........................................................................................................................................................ 17-18 SUMMER RUNNING BY WEEK ..............................................................................................................................................................19 WEEKS 1-4 ..............................................................................................................................................................19 WEEKS 5-8 ........................................................................................................................................................................20 WEEKS 9-12 ............................................................................................................................................................21 SPRINT MECHANICS AND DYNAMIC FLEX ..............................................................................................................................................22 INTERVAL RUNNING TIME REQUIREMENTS BY GROUP ............................................................................................................................23 WEIGHT LIFTING PROGRAM ................................................................................................................................................. 24-25 CARSON-NEWMAN’S FRESHMEN SUMMER LIFTING AND CONDITIONING PROGRAM ....................................................................................26 10/10E ....................................................................................................................................................................27 FRESHMEN SUMMER LIFTING SCHEDULE BY WEEKS AND CYCLES ..........................................................................................................28 THE WEIGHT PROGRAM – WEEK 1–3 ...........................................................................................................29 THE WEIGHT PROGRAM – WEEK 4–6 ...........................................................................................................30 THE WEIGHT PROGRAM – WEEK 7–9 ...........................................................................................................31 THE WEIGHT PROGRAM – WEEK 10–12 .......................................................................................................32 THE WEIGHT PROGRAM – WEEK 13 .............................................................................................................33 CYCLE I WORKOUTS (10 REP MAX) ..............................................................................................................................34 CYCLE II WORKOUTS (5 REP MAX) ...............................................................................................................................35 CYCLE III WORKOUTS (3 REP MAX) ..............................................................................................................................36 CYCLE IV WORKOUTS (2 REP MAX) .............................................................................................................................37 PERCENTAGE & CONVERSION CHARTS .................................................................................................................................. 39-42 NUTRITION ..........................................................................................................................................................................................43 YELLOW & RED FOODS ......................................................................................................................................................44 GREEN LIGHT FOODS ..........................................................................................................................................................45

40 YARD DASH

All Skill ...... Less Than 4.6 sec.

LB & TE ..... Less than 4.8 sec.

OL & DL .... Less Than 5.0 sec.

225 LB MAX REPITITIONS

All Skill minimum of 10 Reps

LB & TE minimum of 15 Reps

OL & DL minimum of 20 Reps

MINIMUMS TO SHOOT FOR

NAME ______________________

We are fi rm believers in goal setting. Without concrete goals a person’s path will be much longer to success. Goals should act as check points along the path to achievement.

All of your goals must be meaningful to YOU, remember that the TEAM we all represent will be a direct refl ection of the goals we have set for ourselves. Our goals should be realistic and obtainable through a careful plan of hard work and dedication. Together Everyone Acheives More (TEAM) is something to always keep in mind when planning your personal goals and those goals should be helping US build a team that will serve a higher purpose than ourselves.

Successful Student Athletes set long term and short-term goals, designed for them to reach their optimum level of performance. For example, if your goal is to squat 500 pounds and you are presently able to squat 300,

GOAL SETTING/ TEAM ACCOUNTABILITY

NOW

I Bench __________________

I Squat ___________________

I Clean ___________________

At The End of Summer

I Will Bench ________________

I Will Squat ____________

I Will Clean ____________

600 YARD SHUTTLE TEST Fall Camp Conditioning Test

All Skill ........58 seconds (sec.)

LB & TE .......60 sec.

OL & DL ......62 sec.

a good goal for this off-season cycle might be 370 or 350. Although you are still thinking of the long-term goal, your focus must be on short term. Another example is the fall camp conditioning test. the times listed on this page are what you must meet to pass the fall conditioning test when you report. One of your goals should be to meet the desired time for your position. We have also have listed some overall program minimums for two particular areas, forty-yard-dash time and 225 pound bench maximum repititions, these are areas that you should be focusing on to meet and exceed as much as possible. We must all throw ourselves full-speed into a plan of action to achieve our goals. This book outlines our plan of action.

YOU should write your goals down. Use personal pronouns such as you or I. Example: I will squat 500 pounds at the end of the cycle. I will vertical jump 30” on max day. Use the chart below to get started. Fill in where you are starting on a lift and where you want to be at the end of the summer.

• You must read your goal regularly.• You must visualize yourself obtaining the goal.• See yourself having already obtained it.

• 4 •

MENTAL REHEARSAL AND FOCUS

Along with goal setting, two other techniques used by most successful people are mental rehearsal and the ability to focus.

Mental rehearsal means that you take the time, perhaps right before you go to sleep, to mentally see yourself performing your skill or activity, and see yourself doing it well. This off-season, you should know through the percentages the exact weights you will be attempting each workout. See yourself doing these lifts before you attempt each workout. See yourself doing these lifts before you come to the weight room and half of the battle is won. You will have already programmed your subconscious to get the lift. You will get the lift.

Another important ability is the ability to concentrate on what you are doing. You have to be able to block out all the distractions as you prepare to have a great effort. This is what intensity is all about. You can’t carry outside problems into the weight room or the practice field and really achieve. Mental rehearsal helps you develop the ability to focus and goal setting helps with mental rehearsal.

If these concepts seem strange to you, they shouldn’t, they are used by successful athletes and successful people in all walks of life. The ability to set and reach goals separates the achievers and the non-achievers.

28 Do you not know? Have you not heard? The Lord is the ever lasting God, the Creator of the ends of the earth.

He will not grow tired or weary, and his understanding no one can fathom. 29 He gives strength to the weary and increases the power of the weak. 30 Even youths grow tired

and weary and young men stumble and fall; 31 but those who hope in the Lord will renew

their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

~Isaiah 40:28-31

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FLEXIBILITY & ABDOMINAL PROGRAM24 Do you Know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. 25 Everyone who competes in the games goes into strict training. They do it to get a crown that will last forever. 26 Therefore I do not run like a man aimlessly; I do not fight like a man beating the air. 27 No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.

~1 Corinthians 9:24-27

THE FLEXIBILITY PROGRAM

EXPLANATION OF FLEXIBILITY

WHY:

A flexible athlete is a better Athlete! Flexibility is the athletic skill that is quickest attained, if worked. A few years back, people started to realize that athletes who had a greater range of flexibility in their muscles were less prone to serious injury. At the present time, studies have been done that show flexibility is vital in the prevention of many types of football related injuries.

A key to our success as a football team is keeping you out of the training room and on the field as much as possible.

HOW TO DO THE FLEXIBILITY EXERCISES:On the following page there are 11 flexibility exercises shown with an illustration and explanation

of each. Any time you see the words Flexibility Program on a workout , you are to do the 11 different exercises.

Keep these points in mind when doing the flexibility routine:

The stretching process has to be done gradually, stretching the muscle beyond its resting length, holding the position of maximum stretch for several seconds. Don’t stretch too hard or too fast. Do each exercise shown through a full range of motion to a count of 12. From 1 to 6 move smoothly from starting position to full extension. From 7 to 12 hold the position while trying to stretch even farther. NO BOUNCING.

PRE-STRETCH IS IMPORTANT BUT POST WORKOUT STRETCHING IS MOST IMPORTANT.

11 FLEXIBILITY EXCERCISES

1. HAMSTRING STRETCH

2. SPLIT

3. LEGS OVER SPLIT

4. WISHBONE

5. LEG LIFT

6. WINDMILL

7. SHOULDER STRETCH

8. LEGS OVER

9. KNEEL STRETCH

10. LEG “V”

11. WIDE STRADDLE

• 7 •

11 FLEXIBILITY EXCERCISES

• Hamstring Stretch(Hamstring – Lower Back)Standing position – legs straight. Pull chin to knees. Place hands behind ankles.

• Split(Hamstring – Groin)Standing position – spread legs slowly going out as far as possible.

• Legs Over Split(Hips – Abdomen – Shoulders – Groin)Lying on back – fully extended hips. Pull legs over the head and touch toes to floor. Keep legs straddled. Return to lying position on back – slowly.

• Wishbone(Groin)Seated position – pull feet to crotch. Place hands on knees push slowly downward.

• Leg Lift(Hamstring) Seated position – elevate straight leg to ear. Hold for six seconds alternate legs

• Windmill(Hamstring – Groin – Hips)Lying on back – touch toes to hand with arms extended to side. Alternate.

• Shoulder Stretch(Shoulders)Seated position – stretch arms out behind you as far as you can.

• Legs Over(Hips – Abdomen – Shoulders)Lying on back – fully extended hips.

• Kneel Stretch(Thigh)Kneeling position – put hands on buttocks push hips forward and arch the back. Slowly lean head and shoulders back as far as possible.

• Leg “V”(Hamstring – Groin – Shoulders)Seated position – legs straddled and straight. Place hands on back of ankle. Slowly pull chin to knee. Alternate legs.

• Wide Straddle(Middle)Seated position – legs straddled and straight put chin to floor.

Pull legs over the head and touch toes to floor. Keep legs straight. Return to lying position on back – slowly.

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PNF FLEXIBILITYVETERANS ONLY

Note: Because of the complexity of the following in execution and spotting by a partner only veteran players who participated with it during the spring may utilize it in their programs.

EXPLANATION:PNF flexibility exercises, simply put are 3 series of isometric contractions done at resulting increased

range angles.

The exerciser takes the body part being stretched as far in the given range of motion possible. The Spotter then moves to “block” the new range from any further return. The spotter will ask the exerciser to isometrically contract to the given commands by counting, “Ready, Exercise, 1, 2, 3, 4, 5,6, and Relax.” It is imperative then when the exerciser relaxes that the spotter also relaxes as not to prematurely “jam” the leg or arm past the flex point prematurely. Total relations for at least 2 seconds should be attempted and then a new and increased range found. This procedure is repeated for a total of 3 sets with each body part flexed.

It is important that a constant maximum isometric effort is exerted for each of the 3 sets attempted.

1. Hip Extensor I –Position: Legs are togetherCommands: “Down-Out-Rotate Out”Spotter: Knee inside of legs, pull the knee, push the toe

2. Hip Extensor II – Position: Legs are wideCommands: “Down-in-rotate in”Spotter: knee inside of legs, pull the knee, push the toe

3. Hip Abductor I – Position: sit-up, legs spreadCommands: “squeeze legs together, rotate thighs in”Spotter: block foot with heel of hand, block other foot with flat foot.

4. Hip Abductor II –Position: on back, legs spread, grab heel of spotter’s shoe.Commands: “Squeeze legs together, rotate thighs in”Spotter: Hands above knee on top of thigh

5. Trunk Lateral Flexors – Position: Sit-up, toes together, knees togetherCommands: “Rt. to left, pull straight, left to rightSpotter: chest partner, grab under both thighs and hold. Face up.

6. Shoulder extensors –Position: Sit-up, feet together. Arms are locked out and held vertical, far back as possible. Attempt with straight-arm to drive arms down and rotate arms and thumbs inward.Commands: “Down and Rotate”Spotter: Turn knee sidewards in middle of back – Pull arms by wrists and resist.

7. Shoulder Abductors @ 45 degree –Position: Same as shoulder extensorsCommands: “In and Rotate Thumbs Out”Spotter: Same as shoulder extensors

8. Shoulder Horizontal Abductors – Position: Sit up, feet together, arm locked horizontally.Commands: “Pull around and turn shoulder girdle down”Spotter: grab exercisers’ wrists and begin bringing arms around to back horizontally as far as possible – palms facing each other.

9. Shoulder Internal Rotators – Position: Standing up with arm to side and held up at 90 degrees from shoulder, “Throwing Motion”Commands: “Down and Rotate Wrists Out”Spotter: Stand facing to side of exerciser with opposite hand holding elbow still and horizontal. Exercise hand goes under upper arm and around as to grab exerciser’s wrist. This should create a “block and also add resistance to any wrist rotation attempted.

• 9 •

Note: The prescribed Ab Routines are to be done every weight workout.

PRE-WORKOUT AB ROUTINE

1. Scoops: 2 sets = (Sccop, Circle Rt., Circle Left, Scoop)

2. Leg Throw = 2 x 20 (Head and Eyes Up)

3. Split Leg Sit Ups = 2 x 20

4. Crunches = 2 x 20

POST-WORKOUT AB ROUTINE – STATIC CORE

EXERCISES:1. Push-up Position – “on forearms” – perfectly straight2. On right side – “on forearm” – hips up – straight trunk3. On left side – “on forearm” – hips up – straight trunk4. on back – feet together – on forearms – perfectly straight hips off ground

PROGRESSION ( FOR THE TOTAL OF THE 12 WEEK SUMMER WORKOUTS)1. 4 weeks – static hold for 30 seconds2. 4 weeks – static hold for 45 seconds3. 4 weeks – static hold for 30 seconds + 10 seconds partner push on hip bone (110% - 120% of your body weight)

ROTATOR CUFF SPECIALSAttention: Whenever possible do a set of “Rotator Specials” with a partner including manual resistance.

You can add resistance with surgical tubing or a 5 lb weight.

1. Internal and External Rotation: Elbow against body @ 90 degree, in and out equals 1 rep – do 1 set of 10.

2. Emptying cans: hands held emptying hands, while locked arms are raised and lowered with manual resistance. 1 set of 10.

WITH A PARTNER, IF POSSIBLE, ON TUESDAY’S AND THURSDAYS

ABDOMINAL ROUTINE:

• 10 •

SUMMER RUNNING PROGRAM

And we urge you, brothers, warn those who are Idle, encourage the timid, help the weak, be patient with everyone.

~1 Thessalonians 5:14


INTERVAL PROGRAM EXPLANATIONThe position specific agilities and the interval running program is designated for every day this summer

and should be run opposite of the day with regards to lifting weights or the metabolic speed program – preferably in the morning with the weights and metabolic programs coming late in the day if possible.

The interval program gives distances with certain time requirements, rest time requirements stated on the following pages for the three groups of football players. The program should be ran on a track with landmarks designating 100-meter or 110-yard increments for pacing purposes. You use a stop-watch and plot your time splits according to the time requirements for each distance to ensure you cross each finish line on time. The intervals and times for each group are listed on the Summer Running Program Chart (Pages 18-20).

Immediately upon crossing the finish, clear your watch and time rest for 20 seconds. During this 20 seconds you should find your pulse rate on your neck (Carotid Artery). At the end of 20 seconds begin counting the number of beats for the next 10 seconds until 30 seconds.

The following is a good rule of thumb to see how your conditioning is progressing. For a male athlete 18-23 years-of age, 80% of your maximum heart rate should be 27 beats for the 10 second count. Following each run. Your rest time before you attempt another run is based on a ratio described earlier.

You should take a new heart rate for 10 seconds at exactly 1/2 way into the rest time designated for that particular interval. For your age level, it should be exactly 17 beats.

These times will remain constant for you through the summer.If, when finished running, your exercise rate is greater than 27 your endurance is not at its best. Likewise,

if it under 27 the better it is.The same logic can be used at the heart rate taken at 1/2 way through the assigned rest time. If it is over 17

beats your recovery phase needs improving. The amount under 17 indicates better conditioning.Remember, These pulse rates are only targets of where you should be, the lower the better.

POSITION SPECIFIC AGILITIES EXPLAINEDThe position specific agilities portion of the summer running program designates an increasing number of

sets each week for four agilities of your choosing to be performed with a 3 minute rest in between. The drills are to help develop power, explosiveness and quickness. The number of agilities performed each time is four with the number of sets increasing every two weeks. Each agility is illustarted on the Agility Description page. Each drill can be changed to incorporate lateral shuffle, and backpedaling through the entire drill or just in parts of the drill to vary the workout and to focus on specific skills for your position.

You should choose drills from those drills listed making sure to vary the distances accordingly. For example, Groups II & III should choose at least 2 drills, of the 4 you choose, that have six or seven-cones and Group I should choose two drills of your 4 drill choice, that have 5 or more cones each time you run agilities. Other than those requirements you can choose the drill of your choice from the 20 listed (Pages 16-17). Groups will remain the same for the agilities with the sets and distances listed on the Summer Running Program By Week Charts (Pages 18-20). It is not necessary for you to have cones to do the agility drills you can use anything that will mark a spot for your visual reference.

• 12 •

POSITION SPECIFIC AGILITIES AND INTERVAL PROGRAM

The summer running program consists of several timed sprints and distances designed to be performed on a track or similar conditions. Every run has a required time, which you must meet or run under with a required minimum rest period between sprints. In addition, a regiment of position specific agilities drills has been incorporated to improve your explosiveness and quickness. These position specific agilities are to be performed before the interval running portion of the program.

The time requirement progresses through the 12 week program as to ensure improved performance and improved conditioning in all three energy systems of the body.

It is extremely important that you begin immediately on the first week and follow it faithfully and regularly. You cannot develop the level of conditioning for only 4 weeks. It takes 12 weeks to develop. Also, in August you will be able to attack and be your best, the coaches will play those who have prepared.

REST INTERVALS BETWEEN SPRINTS:

All our rest times between sprints are based on a Work: Rest ratio. This means that after running a sprint under the minimum time set, you may only rest the multiple of that sprint time shown by the ratio. For example, you are asked to run (4) 100-yard sprints. Each is under 17 seconds as a minimum and the Work: Rest ration is 1:3. You must run the first 100 under 17 seconds and you may only rest 51 seconds (3x17=51) before running your second 100. Take no longer than permitted rest time.

This also applies as you move from one set of distances to the next, the last sprint and Work: Rest ratio being the only rest between sets. All Work: Rest ratios have been set to ensure optimal use of the three energy systems in the body. They do vary based on the distances that you are asked to run. Memorize them – you will use them for your workouts.


• 13 •

1:1 – 800 and up – Any run 800 meters or greater your rest time can only equal the amount of time you were required to run it.

2:1 – 200 TO 400 – ANY RUN IN THE 200 TO 400-METER RANGE YOU MAY ONLY REST TWICE (2X) THE REQUIRED RUN TIME.

3:1 – 100 or less – Any sprint 100-meters or shorter, you may rest triple (3X) the required time.

*These Work: Rest ratios remain constant for each distance for the entire summer program.Time requirements for sprints are by position. Following are the group times you fall under

• GROUP I – ALL LINEMAN

• GROUP II – INTERMEDIATE (LB, DE, TE)

• GROUP III – SKILL PEOPLE (WR, RB, QB, DB)

*Time requirements by group and distanceThe first time written is Group I (All Linemen), the second time written is Group II (Intermediate), and the third written is Group III (Skill People).


INTERVALS, GROUPS AND SHUTTLE RUN

• 14 •

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The Fall Conditioning Assessment is the 600 yard shuttle run, the 300 yard shuttle twice with a 5 minute break between. It consists of six sprints (down and back = 1) for a distance of 25 yards. You will be required to run the 300 yard shuttle within the prescribed time for your position listed on page 2, you will run the 300 yard shuttle twice with a 5 minute break in between and the two times will be

averaged for your time.

300 YARD SHUTTLE

HOW TO RUN THE METABOLIC SPEED PROGRAM

DESIGN: to stimulate the running requirements of an actual football game.The goal of this program is for you to be able to complete three to four quarters of the program prescribed

for your position. There are two rest periods per quarter and a rest period at the end of each quarter. It is imperative that you go as fast as possible on each sprint, with maximum effort, treating each sprint the same regardless of distance so as to gain the full effect of the speed program. To Get Fast You MUST Run Fast!

One of the outstanding features of the program is that you can cover the distances suggested in any direction. So you can stimulate not only straight ahead speed but also movements that are characteristic of your position.

EXAMPLES: 1. Receivers can run particular patterns for the distances suggested. 2. Offensive guards and tackles can pull or pass protect. 3. Linebackers & defensive backs can work on drops. 4. Offensive backs can run sweeps, slants, or pass patterns.

Each position is programmed individually to bouts of exercise and rest that simulate playing requirements. (See following page for individual programs). As mentioned, you should run the distance described as fast as possible and then rest for the time allotted. It is important to go “all out” for each bout of exercise and only rest as outlined. The program is divided into Quarters with the 2nd, 3rd and 4th being replications of the 1st quarter.

During the training you should keep track of your quarter times and the total exercise time. As you become better conditioned, the quarter times and total time should be less. A comparison of the 1 to 2, 3, and 4 quarters should indicate your degree of “football endurance” and if your 2nd, 3rd or 4th quarter time is more than your 1st quarter time, you should spend additional effort to develop more endurance. (Additional distance running).

This program can be run alone but it will be easier if you have someone to run the watch and mark the spot you have to run to. You want to strive to only rest 15 seconds (not 14 or 16 seconds), and to run every yard of the suggested distance, AS FAST AS POSSIBLE. GET FAST!

You should mark off a 50-yard area, or use a football fi eld. The person helping you goes to the spot you are to run to, and tells you when to start. Once you cross the line you were running to, he starts the fi fteen-second rest time, while at the same time, he then moves to the next yard marker you have to run to. He then will give you a 3-2-1 call and you are off running to him once more. This procedure continues until all 26 runs have been completed. This will then constitute one quarter. You will wait 3 minutes and repeat all 26 runs again. At half time you will rest 5 minutes then go through the 3rd quarter as you did the fi rst two quarters.

In the beginning you may fi nd it diffi cult to complete one quarter, but you should start with one quarter and progress to four quarters before reporting to camp. See the Summer Running By Week Charts (Page 18-20) for a prescribed progression to acheive the 4 quarters goal by our report date.

METABOLIC SPEED PROGRAM

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• 17 •

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AGILITY DRILLS ILLUSTRATED

• 18 •

• 19 •

SUM

MER

RU

NN

ING

BY

WEE

KW

EEK

S 1-4

Wee

k 1

an

d 2

May 1

6 –

May 2

0/

May 2

3 –

Ma

y 2

7M

on

day

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esd

ay

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nes

day

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urs

da

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dom

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ets

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up I

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ets

4 A

G x

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G x

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up I

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ets

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4 S

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ets

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rval

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00 (

4:3

0 •

4:1

5 •

4:0

0)

1-8

00 (

4:3

0 •

4:1

5 •

4:0

0)

1-8

00

(4:3

0 •

4:1

5 •

4:0

0)

2-4

00 (

2:2

0 •

2:1

0 •

2:0

0)

2-4

00 (

2:2

0 •

2:1

0 •

2:0

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00

(2

:20

• 2

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• 2

:00

)

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1:0

0 •

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(1

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• :

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• :

50

)

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arm

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00

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ay

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rval

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00 (

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5 •

4:0

0 •

3:4

5)

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4:1

5 •

4:0

0 •

3:4

5)

1-8

00

(4:1

5 •

4:0

0 •

3:4

5)

3-4

00 (

2:1

0 •

2:0

0 •

1:4

5)

3-4

00 (

2:1

0 •

2:0

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3-4

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(2

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• 2

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)

2-2

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00 (

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:50 •

:45)

2-2

00

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5 •

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0 •

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5)

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ab

oli

cW

arm

up:

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00

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k 3

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trs

1-1

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• 20 •

SUM

MER

RU

NN

ING

BY

WEE

KW

EEK

S 5-8

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k 5

an

d 6

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ne

13

– J

un

e 1

7/

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ne

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un

e 2

4M

on

day

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nes

day

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urs

da

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turd

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ilit

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00 (

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(4

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• 3

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)

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0 •

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(2

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)

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5 •

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5 •

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ab

oli

cW

arm

up:

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00

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k 5

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trs

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trs

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k 6

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xib

ilit

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rog

ram

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ches

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ches

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etch

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k 7

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d 8

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ne

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uly

1/

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ly 4

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on

day

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ay

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nes

day

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urs

da

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ay

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up

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G x

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up

III

4 A

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Inte

rva

l

4-4

00 (

1:5

0 •

1:4

0 •

1:3

0)

4-4

00 (

1:5

0 •

1:4

0 •

1:3

0)

4-4

00

(1

:50

• 1

:40

• 1

:30

)

4-2

00 (

:50 •

:40 •

:30)

4-2

00 (

:50 •

:40 •

:30)

4-2

00

(:5

0 •

:4

0 •

:3

0)

1-8

00 (

4:0

0 •

3:4

0 •

3:2

5)

1-8

00 (

4:0

0 •

3:4

0 •

3:2

5)

1-8

00

(4

:00

• 3

:40

• 3

:25

)

Met

ab

oli

cW

arm

up:

Jog 8

00

Wee

k 7

2-1

/2 Q

trs

2-1

/2 Q

trs

2-1

/2 Q

trs

Wee

k 8

3 Q

trs

3 Q

trs

3 Q

trs

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xib

ilit

y P

rog

ram

11 S

tret

ches

11 S

tret

ches

11

Str

etch

es

• 21 •

SUM

MER

RU

NN

ING

BY

WEE

KW

EEK

S 9-1

2W

eek

9 a

nd

10 J

uly

11 –

Ju

ly 1

5/

Ju

ly 1

8 –

Ju

ly 2

2M

on

day

Tu

esd

ay

Wed

nes

day

Th

urs

da

yF

rid

ay

Sa

turd

ay

Fle

xib

ilit

y P

rogra

m11 S

tret

ches

11 S

tret

ches

11

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etch

es

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dom

inal

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ee P

age

9S

ee P

age

9S

ee P

age

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ec. A

gil

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s (A

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up I

4 A

G x

4 S

ets

4 A

G x

4 S

ets

4 A

G x

4 S

ets

Gro

up I

I4 A

G x

5 S

ets

4 A

G x

5 S

ets

4 A

G x

5 S

ets

Gro

up I

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G x

6 S

ets

4 A

G x

6 S

ets

4 A

G x

6 S

ets

Inte

rval

1-8

00 (

3:5

0 •

3:3

0 •

3:1

5)

1-8

00 (

3:5

0 •

3:3

0 •

3:1

5)

1-8

00

(3

:50

• 3

:30

• 3

:15

)

4-4

00 (

1:5

0 •

1:3

5 •

1:2

0)

4-4

00 (

1:5

0 •

1:3

5 •

1:2

0)

4-4

00

(1

:50

• 1

:35

• 1

:20

)

6-2

00 (

:50 •

:40 •

:30)

6-2

00 (

:50 •

:40 •

:30)

6-2

00

(:5

0 •

:4

0 •

:3

0)

Met

ab

oli

cW

arm

up:

Jog 8

00

Wee

k 9

3 Q

uar

ters

3 Q

uar

ters

3 Q

uar

ters

Wee

k 1

03-1

/2 Q

trs

3-1

/2 Q

trs

3-1

/2 Q

trs

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xib

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rogra

m11 S

tret

ches

11 S

tret

ches

11

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etch

es

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k 1

1 a

nd

12 J

uly

25 –

Ju

ly 2

9/ A

ugu

st 1

– A

ug

ust

5M

on

day

Tu

esd

ay

Wed

nes

day

Th

urs

da

yF

rid

ay

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xib

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rogra

m11 S

tret

ches

11 S

tret

ches

11

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etch

es

AUG

UST

10

PLAY

ERS R

EPO

RT

&TE

AM

MEE

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dom

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ee P

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ec. A

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s (A

G)

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up I

4 A

G x

6 S

ets

4 A

G x

6 S

ets

4 A

G x

6 S

ets

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up I

I4 A

G x

7 S

ets

4 A

G x

7 S

ets

4 A

G x

7 S

ets

Gro

up I

II4 A

G x

8 S

ets

4 A

G x

8 S

ets

4 A

G x

8 S

ets

Inte

rval

1-8

00 (

3:5

0 •

3:3

0 •

3:1

0)

1-8

00 (

3:5

0 •

3:3

0 •

3:1

0)

1-8

00

(3

:50

• 3

:30

• 3

:10

)

4-4

00 (

1:4

5 •

1:2

5 •

1:1

0)

4-4

00 (

1:4

5 •

1:2

5 •

1:1

0)

4-4

00

(1

:45

• 1

:25

• 1

:10

)

4-2

00 (

:45 •

:35 •

:25)

4-2

00 (

:45 •

:35 •

:25)

4-2

00

(:4

5 •

:3

5 •

:2

5)

Met

ab

oli

cW

arm

up:

Jog 8

00

Wee

k 1

13-1

/2 Q

trs

3-1

/2 Q

trs

Wee

k 1

24 Q

uar

ters

4 Q

uar

ters

11

Str

etch

es11

Str

etch

esF

lexib

ilit

y P

rogra

m11 S

tret

ches

11 S

tret

ches

11

Str

etch

es

• 22 •

SPRINT MECHANICS AND DYNAMIC FLEX

MONDAY

1. Qtr. Eagle and 50% Run2. 75% Run3. High Knee March w/ Bounce4. Reverse High Knee and Out5. High Knee Skip6. Reverse High Knee Skip7. Butt Kicks8. High Knee Runs9. Quick Feet 7 yards10. Backpedal 10 Yards and Sprint 15 Yards (Open Rt/Lt)11. Turn and Sprint 20 Yards 12. Carioca13. Tapioca

WEDNESDAY

1. 50% Run2. 75% Run3. High Knee March w/ Bounce4. Reverse High Knee and Out w/ Bounce5 March Jump for Height6. Bounding7. Cycles8. Tall Lateral Shuffle

FRIDAY

1. 50% Run2. 75% Run3. High Knee Skip4. Reverse High Knee Skip5. High Knee Tucks6. Elongated Backpedal7. Frankenstein Walk8. Big Carioca (Cover Ground)9. Pick-ups 10. Tall Lateral Shuffle

* Every number is to be performed 15 yards unless otherwise stated

TO BE DONE AFTER MWF WEIGHT PROGRAM

Wee

k 1

& 2

Wee

k 3

& 4

Wee

k 5

& 6

Gro

upI

IIII

II

IIII

II

IIII

IDISTANCE

800

4:30

4:15

4:00

4:15

4:00

3:45

4:05

3:50

3:35

400

2:20

2:10

2:00

2:10

2:00

1:45

2:00

1:50

1:40

200

1:00

:55

:50

:55

:50

:45

:55

:45

:40

100

:18

:17

:16

:17

:16

:15

:16

:15

:14

Wee

k 7

& 8

Wee

k 9

& 1

0W

eek

11 &

12

Gro

upI

IIII

II

IIII

II

IIII

I

DISTANCE

800

4:00

3:40

3:25

3:50

3:30

3:15

3:50

3:30

3:10

400

1:50

1:40

1:30

1:50

1:35

1:20

1:45

1:25

1:10

200

:50

:40

:30

:50

:40

:30

:45

:35

:25

100

:15

:14

:13

:15

:14

:13

:14

:13

:12

INTE

RVA

L R

UN

NIN

G T

IME

REQ

UIR

EMEN

TS B

Y G

RO

UP

(Als

o po

sted

nex

t to

dist

ance

s on

Sum

mer

Run

ning

By

Wee

k C

hart

)

• 23 •

WEIGHT LIFTING PROGRAM

7Have nothing to do with godless myths and old wives’ tales; rather train yourself to be godly. 8For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.

~1 Timothy 4:7-8

WEIGHT LIFTING PROGRAMEXPLAINED

• 25 •

Welcome to the Carson-Newman Football Strength and Conditioning Program for the summer of 2011. Our goal for you this summer is to get bigger, stronger, faster, and more explosive than you have ever been.

To get stronger you must properly know how to read the percentage charts that are included for your weekly percentages lefts, and to know where you should be at the end of the summer.

Percentages are laid out for the entire summer lifting program. There are only 4 lifts that you should use the percentages for, those lifts are: Bench Press, Squats, Low Rows, and Lat Rows. (See percentage charts page 39-42)

Both veteran and freshmen programs are based on the percentage charts, as to cycle that each is on. A rep max must be found for that particular cycle before beginning the percentage workouts for that workout.

ONE SUMMER STRENGTH AND CONDITIONING ARE COMPRISED OF WORKING OUT BY LIFTING AND RUNNING FIVE DAYS A WEEK. WEIGHT LIFTING DAYS ARE RESTRICTED TO A THREE DAYS A WEEK ON MONDAYS, WEDNESDAYS, AND FRIDAYS. SOME FORM OF RUNNING AND SPRINTING ARE DONE MONDAY THRU FRIDAY (5 DAYS A WEEK). STRICT ADHERENCE TO THESE DAYS WILL ENSURE PROPER REST AND REALIGNMENT OF MUSCLE CELLS IN STRENGTH DEVELOPMENT WHILE ALLOWING FOR SUFFICIENT IMPROVEMENT THROUGH ALL THREE ENERGY SYSTEMS.

CARSON-NEWMAN’S FRESHMEN SUMMER LIFTING AND CONDITIONING PROGRAM

THE LIFTING PROGRAM

YOUR SUMMER LIFTING PROGRAM IS BASED ON A PERIODIZATION MODEL FOR 12 WEEKS INVOLVING THREE DIFFERENT CYCLES. EACH CYCLE IS BASED ON A CERTAIN REP MAX AND IS NOT A SINGLE, ONE TIME MAXIMUM REPETITION. IN OTHER WORDS, WE ARE BASING EACH CYCLE ON A REP MAX THAT IS THE MOST AMOUNT OF WEIGHT YOU CAN PERFORM SUCCESSFULLY FOR THE PRESCRIBED NUMBER OF REPETITIONS. FOR EXAMPLE, A TEN REP MAX IS THE MOST WEIGHT YOU CAN SUCCESSFULLY LIFT WITH PROPER FORM FOR TEN REPETITIONS – NO MORE, NO LESS.

THE CYCLES ARE AS FOLLOWS:

CYCLE I – BASED ON A 10 REP MAX

CYCLE II – BASED ON A 5 REP MAX

CYCLE III – BASED ON A 3 REP MAX

THE NUMBER OF SETS AND REPS ARE DETERMINED BY WHAT CYCLE YOU ARE IN AND WHAT DAY YOU ARE ON. CARE SHOULD BE GIVEN TO GO FROM A LIGHT TO A MEDIUM TO A HEAVY PROGRESSION THROUGHOUT THE PROGRAM AS GIVEN ON THE WEEKLY SCHEDULE SHEETS. ALL SETS AND REPS ARE FLAT-LOADED MEANING THERE IS NO CHANGE IN WEIGHT FOR THE PRESCRIBED WORKOUT. WARM-UPS ARE NOT INCLUDED IN THE NUMBER OF SETS.

THE SETS FOR EACH WORKOUT ARE AS FOLLOWS WITH THEIR OWN PARTICULAR PERCENTAGE OF ONE’S CYCLE MAX. FOR EXAMPLE:

CYCLE I (10 REP MAX)

LIGHT – 5 SETS OF 10 REPS AT 70% OF 10 REP MAX

MEDIUM – 4 SETS OF 10 REPS AT 80% OF 10 REP MAX

HEAVY – 3 SETS OF 10 REPS AT 90% OF 10 REP MAX

STRIVE TO OBTAIN A NEW HEAVY POUNDAGE EVERY WEEK!! EVERY TIME YOU FACE A HEAVY DAY (3 SETS OF A 90% REP MAX) YOU MUST GET ALL THREE SETS AT THAT POUNDAGE WITH NO HELP IN ORDER TO RECORD A NEW HEAVY POUNDAGE. IF YOU DO THIS, YOUR NEW HEAVY DAY SHOULD BE 10 POUNDS HEAVIER THAN BEFORE. THIS NOW BECOMES A “WORKING MAX” YOU ARE WORKING TOWARDS AND NOT ONE YOU HAVE DONE. REFLECT THIS NEW AMOUNT ON YOUR OWN SO YOU MAY REFIGURE YOUR NEXT LIGHT DAY AT 70% AND MEDIUM DAY AT 80% NOW BASED ON YOUR NEW HEAVY POUNDAGE.

REMEMBER, EVERY TIME YOU ARE ABLE TO DO A HEAVY WORKOUT, YOU ADD 10 POUNDS AND REFIGURE YOUR PERCENTAGES FOR YOUR NEXT LIGHT AND MEDIUM DAYS.

• 26 •

• 27 •

The Ten Ten to Exhaustion program is based on interval training principles, that the body can achieve and tolerate a workload, when done intermittently, well over three times that done continuously has been well established by physiologists.

The explosive muscular contractions involved in sports raise the heart rate only moderately which indicated that the circulatory system is not always the limiting factor or performance. The ability of the blood vessels within the muscle to carry enough oxygen to rid the tissue of waste products must be improved by forcing improved local muscular endurance.

For football players, strength is important when contact is made; however, a continuous force is needed to maintain a block or make a tackle. Football players require great muscular endurance. Heavy lifting programs do not provide this endurance. However, with the 10/10 E phase of our lifting program, sufficient endurance can be built and maintained for a prolonged period of time.

How the Program Works: the 10/10 E program will use the basic lifts previously mentioned and the workload will be determined by a percentage of one’s own body weight. The following are the percentage of one’s body weight for each lift:

THE PROGRAM – REPS AND SETS

TEN TEN TO EXHAUSTION ENDURANCE PROGRAM

10/10E

1. BENCH PRESS – 70% BW2. SQUAT – 100% BW3. INCLINE – 60% BW

4. FRONT SQUAT – 60% BW5. HANG CLEANS – 60% BW6. JERK – 60% BW

10/10 E stands for three consecutive sets done with only 10 seconds rest in between each set. For example: a player using the 10/10 E phase is about to bench. His body weight is 200 lbs. He begins by benching 140 lbs ten times. As soon as he racks the weight, his ten seconds rest starts. (Note: You must hyperventilate [breath in and out] as fast as you can to regain a sufficient amount of oxygen for the second set.) As soon as his ten second rest is up, he must bench the 140 lbs ten times for his second set. Again, a ten second rest upon completing the second set (breathe). Now he attempts his third and final set with 140 lbs as many reps as possible until failure or exhaustion.

The athlete should attempt to fail between 25-30 reps. He must strive to get at least 25 successful reps. As long as he reaches total exhaustion between 25-30 reps, he may not go up in weight. However, as soon as the day arrives that he gets 31 reps or more, he must add weight to the exercise. As he gets stronger, he must always adjust the workout weight to insure complete exhaustion in the 25-30 rep range.

Note: Do not become discouraged at first if you fail to get in the 25-30 rep range with the percentage of bodyweight for the particular lift. Just keep on trying – it will happen.

• 28 •

FRESHMEN SUMMER LIFTING SCHEDULE BY WEEKS AND CYCLES

NOTE: You must test for a 10 Rep. Max on each core lift before beginning program on Mon. May 16. Lifting days will be on Mon. – Wed. – Fri. Throughout summer.

WEEK 1 MAY 16 – MAY 20 CYCLE I (10 REP)WEEK 2 MAY 23 – MAY 27 CYCLE I (10 REP)WEEK 3 MAY 30 – JUNE 3 CYCLE I (10 REP)WEEK 4 JUNE 6 – JUNE 10 CYCLE I (10 REP)

FRI. JUNE 10 – TEST DAY FOR NEW 5 REP. MAX ON CORE LIFTS

WEEK 5 JUNE 13 – JUNE 17 CYCLE II (5 REP)WEEK 6 JUNE 20 – JUNE 24 CYCLE II (5 REP)WEEK 7 JUNE 27 – JULY 1 CYCLE II (5 REP)WEEK 8 JULY 4 – JULY 8 CYCLE II (5 REP)

FRI. JULY 8 – TEST DAY FOR NEW 3 REP. MAX ON CORE LIFTS

WEEK 9 JULY 11 – JULY 15 CYCLE III (3 REP)WEEK 10 JULY 18 – JULY 22 CYCLE III (3 REP)WEEK 11 JULY 25 – JULY 29 CYCLE III (3 REP)WEEK 12 AUG. 1 – AUG. 5 CYCLE III (3 REP)

Players Report & Team Meeting Wednesday, August 10

• 29 •

The following is the lifting schedule for all 13 weeks this summer with alternating days of light to heavy workouts, including cycle number, test days, and 10/10 E endurance days. The following exercises must be lifted in exact order as given for each individual day. Before you can begin,you must get a 10 rep. max for the bench and squat.

THE WEIGHT PROGRAM – WEEK 1–3

MONDAY

1. BENCH – HEAVY 3X102. SQUATS – LIGHT 5X103. POWER SHRUGS 3X104. STR. LEG D. L. 3X105. LEG CURLS 2X106. LEG EXTS 2X107. BICEP CURL 3X108. TRICEP EXT 3X109. CRUNCHES 2X2510. HYPER EXT 2X1011. NECK

WEDNESDAY

1. BENCH – LIGHT 5X102. SQUAT – MEDIUM 4X103. LUNGES 3X104. ROWS

(DB, BAR, CABLE) 3X105. CRUNCHES 2X256. HYPEREXTENSIONS 2X107. NECK

FRIDAY

1. BENCH – MEDIUM 4X102. SQUATS – HEAVY 3X103. POWER SHRUGS 3X104. STR. LEG D.L 3X105. LEG CURLS 2X106. LEG EXT 2X107. BICEP CURL 3X108. TRICEP EXT. 3X109. CRUNCHES 2X2510. HYPER EXTS 2X1011. NECK

MONDAY

1. BENCH – HEAVY 3X102. SQUATS – LIGHT 3X103. LUNGES 3X104. ROWS (DB, BAR, CABLE) 3X105. CRUNCHES 2X256. HYPER EXTS 2X107. NECK

WEDNESDAY

1. BENCH – LIGHT 5X102. SQUATS – MEDIUM 4X103. POWER SHRUGS 3X104. STR. LEG D. L. 3X105. LEG CURLS 2X106. LEG EXTS 2X107. BICEP CURL 3X108. TRICEP EXT 3X109. CRUNCHES 2X2510. HYPER EXTS 2X1011. NECK

FRIDAY

1. BENCH – MEDIUM 4X102. SQUAT – HEAVY 3X103. LUNGES 3X104. ROWS 3X105. CRUNCHES 2X256. HYPER EXTS 2X107. NECK

MONDAY

1. BENCH – HEAVY 3X102. SQUATS – LIGHT 5X103. POWER SHRUGS 3X104. STR. LEG D. L. 3X105. LEG CURLS 2X106. LEG EXTS 2X107. BICEP CURL 3X108. TRICEP EXT 3X109. CRUNCHES 2X2510. HYPER EXTS 2X1011. NECK

WEDNESDAY

1. BENCH – LIGHT 5X102. SQUATS – MEDIUM 4X103. LUNGES 3X104. ROWS 3X105. CRUNCHES 2X256. HYPER EXTS 2X107. NECK

FRIDAY

1. BENCH – MEDIUM 4X102. SQUATS – HEAVY 3X103. POWER SHRUGS 3X104. STR. LEG D. L. 3X105. LEG CURLS 2X106. LEG EXTS 2X107. BICEP CURL 3X108. TRICEP EXT 3X109. CRUNCHES 2X2510. HYPER EXTS 2X1011. NECK

Week 1 May 16 - May 20 Cycle I (10 Rep)

Week 2 May 23 - May 27 Cycle I (10 Rep)

Week 3 May 30 - June 3 Cycle I (10 Rep)


• 30 •

MONDAY

1. BENCH – HEAVY 3X102. SQUATS – LIGHT 5X103. LUNGES 3X104. ROWS 3X105. CRUNCHES 2X256. HYPER EXTS 2X107. NECK

WEDNESDAY

1. BENCH – LIGHT 5X102. SQUAT – MEDIUM 4X103. POWER SHRUGS 3X104. STR. LEG D. L. 3X105. LEG CURLS 3X106. LEG EXT 2X107. BICEP CURLS 3X108. TRICEP EXT 3X109. CRUNCHES 2X2510. HYPER EXTS 2X1011. NECK

FRIDAY

1. BENCH – 5 REP MAX

2. SQUATS – 5 REP MAX

3. LUNGES 3X104. ROWS 3X105. CRUNCHES 2X256. HYPER EXTS 2X107. NECK

MONDAY

1. BENCH – HEAVY 3X52. SQUATS – LIGHT 5X53. POWER SHRUGS 3X104. STR. LEG D. L. 3X105. LEG CURLS 2X106. LEG EXT 2X107. BICEP CURL 3X108. TRICEP EXT 3X109. CRUNCHES 2X2510. HYPER EXTS 2X1011. NECK

WEDNESDAY

1. BENCH – LIGHT 3X52. SQUAT – MEDIUM 4X53. LUNGES 3X104. ROWS 3X105. CRUNCHES 2X256. HYPER EXTS 2X107. NECK

FRIDAY

1. BENCH – MEDIUM 4X52. SQUATS – HEAVY 3X53. POWER SHRUGS 3X104. STR. LEG D. L. 3X105. LEG CURLS 2X106. LEG EXTS 2X107. BICEP CURL 3X108. TRICEP EXT 3X109. CRUNCHES 2X2510. HYPER EXTS 2X1011. NECK

MONDAY


8. BENCH 10/10/E

WEDNESDAY

1. BENCH – LIGHT 5X52. SQUATS – MEDIUM 4X53. PWER SHRUGS 3X104. STR LEG DL 3X105. LEG CURLS 2X106. LEG EXTS 2X107. BICEP CURL 3X108. TRICEP EXT. 3X109. CRUNCHES 2X2510. HYPER EXTS 2X1011. NECK

FRIDAY

1. BENCH-MEDIUM 4X52. SQUAT-HEAVY 3X53. LUNGES 3X104. ROWS 3X105. CRUNCHES 2X256. HYPER EXTS 2X107. NECK

Week 4 June 6 - June 10 Cycle I (10 Rep)

Week 5 June 13 - June 17 Cycle II (5 Rep)

Week 6 June 20 - June 24 Cycle II (5 Rep)


• 31 •

MONDAY

1. BENCH – HEAVY 3X52. SQUATS – LIGHT 5X53. POWER SHRUGS 3X104. STR. LEG DL 3X105. LEG CURLS 2X106. LEG EXTS 2X107. BICEP CURL 3X108. TRICEP EXT 3X109. CRUNCHES 2X2510. HYPER EXTS 2X1011. NECK

WEDNESDAY


FRIDAY

1. BENCH-MEDIUM 4X52. SQUATS-HEAVY 3X53. POWER SHRUGS 3X104. STR LEG DL 3X105. LEG CURLS 2X106. LEG EXTS 2X107. BICEP CURL 3X108. TRICEP EXT 3X109. CRUNCHES 2X2510. HYPER EXTS 2X1011. NECK

12. SQUATS 10/10/E

MONDAY


8. BENCH 10/10/E

WEDNESDAY

1. BENCH – LIGHT 5X52. SQUATS – MEDIUM 4X53. POWER SHRUGS 3X104. STR. LEG D. L. 3X105. LEG CURLS 2X106. LEG EXTS 2X107. BICEP CURL 3X108. TRICEP EXT 3X109. CRUNCHES 2X2510. NECK

FRIDAY

1. BENCH -3 REP MAX

2. SQUAT -3 REP MAX


MONDAY


12. BENCH 10/10/E

WEDNESDAY


FRIDAY


12. SQUATS 10/10/E

Week 7 June 27 - July 1 Cycle II (5 Rep)

Week 8 July 4 - July 8 Cycle II (5 Rep)

Week 9 July 11 - July 15 Cycle III (3 Rep)

• 32 •


MONDAY


8. BENCH 10/10/E

WEDNESDAY


FRIDAY

1. BENCH – MEDIUM 4X32. SQUAT – HEAVY 3X33. LUNGES 3X104. ROWS 3X105. CRUNCHES 2X256. HYPER EXTS 2X107. NECK

8. SQUATS 10/10/E

MONDAY


WEDNESDAY


FRIDAY


MONDAY


8. BENCH 10/10/E

WEDNESDAY


FRIDAY

1. BENCH – 2 REP MAX

2. SQUAT – 2 REP MAX


8. SQUATS 10/10/E



Week 12 August 1 - August 5 Cycle II (3 Rep)

• 33 •

THE WEIGHT PROGRAM – WEEK 13

Players Report & Team MeetingWednesday, August 10

• 34 •

CYCLE I WORKOUTS (10 REP MAX)

PERCENTAGEWORKOUT REPETITIONS

W/O 1 65 70 75 78 80 75 78 80 10 10 10 8 8 10 8 8

W/O 2 70 75 78 80 82 78 80 82 10 10 10 8 8 10 8 8

W/O 3 75 78 80 82 85 80 82 85 10 10 10 8 8 10 8 8

W/O 4 70 75 78 80 82 78 80 82 10 10 10 8 8 10 8 8

W/O 5 75 78 80 82 85 80 82 85 10 10 10 8 8 10 8 8

W/O 6 78 80 82 85 87 82 85 87 10 10 10 8 8 10 8 8

W/O 7 80 82 85 87 90 85 87 90 10 10 10 8 8 10 8 8

W/O 8 78 80 82 85 87 82 85 87 10 10 10 8 8 10 8 8

W/O 9 80 82 85 87 90 85 87 90 10 10 10 8 8 10 8 8

W/O 10 82 85 87 90 92 87 90 92 10 10 10 8 8 10 8 8

• 35 •

CYCLE II WORKOUTS (5 REP MAX)

PERCENTAGEWORKOUTS REPETITIONS

W/O 1 70 75 78 80 82 78 80 82 5 5 5 4 4 5 4 4

W/O 2 75 78 80 82 85 80 82 85 5 5 5 4 4 5 4 4

W/O 3 78 80 82 85 87 82 85 87 5 5 5 4 4 5 4 4

W/O 4 75 78 80 82 85 80 82 85 5 5 5 4 4 5 4 4

W/0 5 78 80 82 85 87 82 85 87 5 5 5 4 4 5 4 4

W/O 6 80 82 85 87 90 85 87 90 5 5 5 4 4 5 4 4

W/O 7 82 85 87 90 92 87 90 92 5 5 5 4 4 5 4 4

W/0 8 80 82 85 87 90 85 87 90 5 5 5 4 4 5 4 4

W/O 9 82 85 87 90 92 87 90 92 5 5 5 4 4 5 4 4

W/O 10 85 87 90 92 95 90 92 95 5 5 5 4 4 5 4 4

• 36 •

CYCLE III WORKOUTS (3 REP MAX)


W/0 1 75 78 80 82 85 80 82 85 3 3 3 2 2 3 2 2

W/O 2 78 80 82 85 87 82 85 87 3 3 3 2 2 3 2 2

W/O 3 80 82 85 87 90 85 87 90 3 3 3 2 2 3 2 2

W/O 4 78 80 82 85 87 82 85 87 3 3 3 2 2 3 2 2

W/O 5 80 82 85 87 90 85 87 90 3 3 3 2 2 3 2 2

W/O 6 82 85 87 90 92 87 90 92 3 3 3 2 2 3 2 2

W/O 7 85 87 90 92 95 90 92 95 3 3 3 2 2 3 2 2

W/O 8 82 85 87 90 92 87 90 92 3 3 3 2 2 3 2 2

W/O 9 85 87 90 92 95 90 92 97 3 3 3 2 2 3 2 2

W/O 10 87 90 92 95 97 92 95 97 3 3 3 2 2 3 2 2

• 37 •

CYCLE IV WORKOUTS (2 REP MAX)


W/O 1 78 80 82 85 87 82 85 87 2 2 2 1 1 2 1 1

W/O 2 80 82 85 87 90 85 87 90 2 2 2 1 1 2 1 1

W/O 3 82 85 87 90 92 87 90 92 2 2 2 1 1 2 1 1

W/O 4 80 82 85 87 90 85 87 90 2 2 2 1 1 2 1 1

W/O 5 82 85 87 90 92 87 90 92 2 2 2 1 1 2 1 1

W/O 6 85 87 90 92 95 90 92 95 2 2 2 1 1 2 1 1

W/O 7 87 90 92 95 97 92 95 97 2 2 2 1 1 2 1 1

W/O 8 85 87 90 92 95 90 92 95 2 2 2 1 1 2 1 1

W/O 9 87 90 92 95 97 92 95 97 2 2 2 1 1 2 1 1

W/O 10 90 92 95 97 100 95 97 100 2 2 2 1 1 2 1 1

PERCENTAGE & CONVERSION CHARTS

• 39 •

PER

CEN

TAG

E C

HA

RTlb

s.

50%

60%

65%

70%

75%

78%

80%

82%

85%

87%

90%

92%

95%

97%

lbs.

50%

60%

65%

70%

75%

78%

80%

82%

85%

87%

90%

92%

95%

97%

130

65.0

78.0

84.5

91.0

97.5

101.4

104.0

106.6

110.5

113.1

117.0

119.6

123.5

126.1

470

235.0

282.0

305.5

329.0

352.5

366.6

376.0

385.4

399.5

408.9

423.0

432.4

446.5

455.9

135

67.5

81.0

87.8

94.5

101.3

105.3

108.0

110.7

114.8

117.5

121.5

124.2

128.3

131.0

475

237.5

285.0

308.8

332.5

356.3

370.5

380.0

389.5

403.8

413.3

427.5

437.0

451.3

460.8

140

70.0

84.0

91.0

98.0

105.0

109.2

112.0

114.8

119.0

121.8

126.0

128.8

133.0

135.8

480

240.0

288.0

312.0

336.0

360.0

374.4

384.0

393.6

408.0

417.6

432.0

441.6

456.0

465.6

145

72.5

87.0

94.3

101.5

108.8

113.1

116.0

118.9

123.3

126.2

130.5

133.4

137.8

140.7

485

242.5

291.0

315.3

339.5

363.8

378.3

388.0

397.7

412.3

422.0

436.5

446.2

460.8

470.5

150

75.0

90.0

97.5

105.0

112.5

117.0

120.0

123.0

127.5

130.5

135.0

138.0

142.5

145.5

490

245.0

294.0

318.5

343.0

367.5

382.2

392.0

401.8

416.5

426.3

441.0

450.8

465.5

475.3

155

77.5

93.0

100.8

108.5

116.3

120.9

124.0

127.1

131.8

134.9

139.5

142.6

147.3

150.4

495

247.5

297.0

321.8

346.5

371.3

386.1

396.0

405.9

420.8

430.7

445.5

455.4

470.3

480.2

160

80.0

96.0

104.0

112.0

120.0

124.8

128.0

131.2

136.0

139.2

144.0

147.2

152.0

155.2

500

250.0

300.0

325.0

350.0

375.0

390.0

400.0

410.0

425.0

435.0

450.0

460.0

475.0

485.0

165

82.5

99.0

107.3

115.5

123.8

128.7

132.0

135.3

140.3

143.6

148.5

151.8

156.8

160.1

505

252.5

303.0

328.3

353.5

378.8

393.9

404.0

414.1

429.3

439.4

454.5

464.6

479.8

489.9

170

85.0

102.0

110

.5119.0

127.5

132.6

136.0

139.4

144.5

147.9

153.0

156.4

161.5

164.9

510

255.0

306.0

331.5

357.0

382.5

397.8

408.0

418.2

433.5

443.7

459.0

469.2

484.5

494.7

175

87.5

105.0

113

.8122.5

131.3

136.5

140.0

143.5

148.8

152.3

157.5

161.0

166.3

169.8

515

257.5

309.0

334.8

360.5

386.3

401.7

412.0

422.3

437.8

448.1

463.5

473.8

489.3

499.6

180

90.0

108.0

117

.0126.0

135.0

140.4

144.0

147.6

153.0

156.6

162.0

165.6

171.0

174.6

520

260.0

312.0

338.0

364.0

390.0

405.6

416.0

426.4

442.0

452.4

468.0

478.4

494.0

504.4

185

92.5

111.0

120.3

129.5

138.8

144.3

148.0

151.7

157.3

161.0

166.5

170.2

175.8

179.5

525

262.5

315.0

341.3

367.5

393.8

409.5

420.0

430.5

446.3

456.8

472.5

483.0

498.8

509.3

190

95.0

114.0

123.5

133.0

142.5

148.2

152.0

155.8

161.5

165.3

171.0

174.8

180.5

184.3

530

265.0

318.0

344.5

371.0

397.5

413.4

424.0

434.6

450.5

461.1

477.0

487.6

503.5

514.1

195

97.5

117.0

126.8

136.5

146.3

152.1

156.0

159.9

165.8

169.7

175.5

179.4

185.3

189.2

535

267.5

321.0

347.8

374.5

401.3

417.3

428.0

438.7

454.8

465.5

481.5

492.2

508.3

519.0

200

100.0

120.0

130.0

140.0

150.0

156.0

160.0

164.0

170.0

174.0

180.0

184.0

190.0

194.0

540

270.0

324.0

351.0

378.0

405.0

421.2

432.0

442.8

459.0

469.8

486.0

496.8

513.0

523.8

205

102.5

123.0

133.3

143.5

153.8

159.9

164.0

168.1

174.3

178.4

184.5

188.6

194.8

198.9

545

272.5

327.0

354.3

381.5

408.8

425.1

436.0

446.9

463.3

474.2

490.5

501.4

517.8

528.7

210

105.0

126.0

136.5

147.0

157.5

163.8

168.0

172.2

178.5

182.7

189.0

193.2

199.5

203.7

550

275.0

330.0

357.5

385.0

412.5

429.0

440.0

451.0

467.5

478.5

495.0

506.0

522.5

533.5

215

107.5

129.0

139.8

150.5

161.3

167.7

172.0

176.3

182.8

187.1

193.5

197.8

204.3

208.6

555

277.5

333.0

360.8

388.5

416.3

432.9

444.0

455.1

471.8

482.9

499.5

510.6

527.3

538.4

220

110.0

132.0

143.0

154.0

165.0

171.6

176.0

180.4

187.0

191.4

198.0

202.4

209.0

213.4

560

280.0

336.0

364.0

392.0

420.0

436.8

448.0

459.2

476.0

487.2

504.0

515.2

532.0

543.2

225

112.5

135.0

146.3

157.5

168.8

175.5

180.0

184.5

191.3

195.8

202.5

207.0

213.8

218.3

565

282.5

339.0

367.3

395.5

423.8

440.7

452.0

463.3

480.3

491.6

508.5

519.8

536.8

548.1

230

115.0

138.0

149.5

161.0

172.5

179.4

184.0

188.6

195.5

200.1

207.0

211.6

218.5

223.1

570

285.0

342.0

370.5

399.0

427.5

444.6

456.0

467.4

484.5

495.9

513.0

524.4

541.5

552.9

235

117.5

141.0

152.8

164.5

176.3

183.3

188.0

192.7

199.8

204.5

211.5

216.2

223.3

228.0

575

287.5

345.0

373.8

402.5

431.3

448.5

460.0

471.5

488.8

500.3

517.5

529.0

546.3

557.8

240

120.0

144.0

156.0

168.0

180.0

187.2

192.0

196.8

204.0

208.8

216.0

220.8

228.0

232.8

580

290.0

348.0

377.0

406.0

435.0

452.4

464.0

475.6

493.0

504.6

522.0

533.6

551.0

562.6

245

122.5

147.0

159.3

171.5

183.8

191.1

196.0

200.9

208.3

213.2

220.5

225.4

232.8

237.7

585

292.5

351.0

380.3

409.5

438.8

456.3

468.0

479.7

497.3

509.0

526.5

538.2

555.8

567.5

250

125.0

150.0

162.5

175.0

187.5

195.0

200.0

205.0

212.5

217.5

225.0

230.0

237.5

242.5

590

295.0

354.0

383.5

413.0

442.5

460.2

472.0

483.8

501.5

513.3

531.0

542.8

560.5

572.3

255

127.5

153.0

165.8

178.5

191.3

198.9

204.0

209.1

216.8

221.9

229.5

234.6

242.3

247.4

595

297.5

357.0

386.8

416.5

446.3

464.1

476.0

487.9

505.8

517.7

535.5

547.4

565.3

577.2

260

130.0

156.0

169.0

182.0

195.0

202.8

208.0

213.2

221.0

226.2

234.0

239.2

247.0

252.2

600

300.0

360.0

390.0

420.0

450.0

468.0

480.0

492.0

510.0

522.0

540.0

552.0

570.0

582.0

265

132.5

159.0

172.3

185.5

198.8

206.7

212.0

217.3

225.3

230.6

238.5

243.8

251.8

257.1

605

302.5

363.0

393.3

423.5

453.8

471.9

484.0

496.1

514.3

526.4

544.5

556.6

574.8

586.9

270

135.0

162.0

175.5

189.0

202.5

210.6

216.0

221.4

229.5

234.9

243.0

248.4

256.5

261.9

610

305.0

366.0

396.5

427.0

457.5

475.8

488.0

500.2

518.5

530.7

549.0

561.2

579.5

591.7

275

137.5

165.0

178.8

192.5

206.3

214.5

220.0

225.5

233.8

239.3

247.5

253.0

261.3

266.8

615

307.5

369.0

399.8

430.5

461.3

479.7

492.0

504.3

522.8

535.1

553.5

565.8

584.3

596.6

280

140.0

168.0

182.0

196.0

210.0

218.4

224.0

229.6

238.0

243.6

252.0

257.6

266.0

271.6

620

310.0

372.0

403.0

434.0

465.0

483.6

496.0

508.4

527.0

539.4

558.0

570.4

589.0

601.4

285

142.5

171.0

185.3

199.5

213.8

222.3

228.0

233.7

242.3

248.0

256.5

262.2

270.8

276.5

625

312.5

375.0

406.3

437.5

468.8

487.5

500.0

512.5

531.3

543.8

562.5

575.0

593.8

606.3

290

145.0

174.0

188.5

203.0

217.5

226.2

232.0

237.8

246.5

252.3

261.0

266.8

275.5

281.3

630

315.0

378.0

409.5

441.0

472.5

491.4

504.0

516.6

535.5

548.1

567.0

579.6

598.5

611.1

295

147.5

177.0

191.8

206.5

221.3

230.1

236.0

241.9

250.8

256.7

265.5

271.4

280.3

286.2

635

317.5

381.0

412.8

444.5

476.3

495.3

508.0

520.7

539.8

552.5

571.5

584.2

603.3

616.0

300

150.0

180.0

195.0

210.0

225.0

234.0

240.0

246.0

255.0

261.0

270.0

276.0

285.0

291.0

640

320.0

384.0

416.0

448.0

480.0

499.2

512.0

524.8

544.0

556.8

576.0

588.8

608.0

620.8

305

152.5

183.0

198.3

213.5

228.8

237.9

244.0

250.1

259.3

265.4

274.5

280.6

289.8

295.9

645

322.5

387.0

419.3

451.5

483.8

503.1

516.0

528.9

548.3

561.2

580.5

593.4

612.8

625.7

310

155.0

186.0

201.5

217.0

232.5

241.8

248.0

254.2

263.5

269.7

279.0

285.2

294.5

300.7

650

325.0

390.0

422.5

455.0

487.5

507.0

520.0

533.0

552.5

565.5

585.0

598.0

617.5

630.5

315

157.5

189.0

204.8

220.5

236.3

245.7

252.0

258.3

267.8

274.1

283.5

289.8

299.3

305.6

655

327.5

393.0

425.8

458.5

491.3

510.9

524.0

537.1

556.8

569.9

589.5

602.6

622.3

635.4

320

160.0

192.0

208.0

224.0

240.0

249.6

256.0

262.4

272.0

278.4

288.0

294.4

304.0

310.4

660

330.0

396.0

429.0

462.0

495.0

514.8

528.0

541.2

561.0

574.2

594.0

607.2

627.0

640.2

325

162.5

195.0

211

.3227.5

243.8

253.5

260.0

266.5

276.3

282.8

292.5

299.0

308.8

315.3

665

332.5

399.0

432.3

465.5

498.8

518.7

532.0

545.3

565.3

578.6

598.5

611.8

631.8

645.1

330

165.0

198.0

214.5

231.0

247.5

257.4

264.0

270.6

280.5

287.1

297.0

303.6

313.5

320.1

670

335.0

402.0

435.5

469.0

502.5

522.6

536.0

549.4

569.5

582.9

603.0

616.4

636.5

649.9

335

167.5

201.0

217.8

234.5

251.3

261.3

268.0

274.7

284.8

291.5

301.5

308.2

318.3

325.0

675

337.5

405.0

438.8

472.5

506.3

526.5

540.0

553.5

573.8

587.3

607.5

621.0

641.3

654.8

340

170.0

204.0

221.0

238.0

255.0

265.2

272.0

278.8

289.0

295.8

306.0

312.8

323.0

329.8

680

340.0

408.0

442.0

476.0

510.0

530.4

544.0

557.6

578.0

591.6

612.0

625.6

646.0

659.6

345

172.5

207.0

224.3

241.5

258.8

269.1

276.0

282.9

293.3

300.2

310.5

317.4

327.8

334.7

685

342.5

411.0

445.3

479.5

513.8

534.3

548.0

561.7

582.3

596.0

616.5

630.2

650.8

664.5

350

175.0

210.0

227.5

245.0

262.5

273.0

280.0

287.0

297.5

304.5

315.0

322.0

332.5

339.5

690

345.0

414.0

448.5

483.0

517.5

538.2

552.0

565.8

586.5

600.3

621.0

634.8

655.5

669.3

355

177.5

213.0

230.8

248.5

266.3

276.9

284.0

291.1

301.8

308.9

319.5

326.6

337.3

344.4

695

347.5

417.0

451.8

486.5

521.3

542.1

556.0

569.9

590.8

604.7

625.5

639.4

660.3

674.2

360

180.0

216.0

234.0

252.0

270.0

280.8

288.0

295.2

306.0

313.2

324.0

331.2

342.0

349.2

700

350.0

420.0

455.0

490.0

525.0

546.0

560.0

574.0

595.0

609.0

630.0

644.0

665.0

679.0

365

182.5

219.0

237.3

255.5

273.8

284.7

292.0

299.3

310.3

317.6

328.5

335.8

346.8

354.1

705

352.5

423.0

458.3

493.5

528.8

549.9

564.0

578.1

599.3

613.4

634.5

648.6

669.8

683.9

370

185.0

222.0

240.5

259.0

277.5

288.6

296.0

303.4

314.5

321.9

333.0

340.4

351.5

358.9

710

355.0

426.0

461.5

497.0

532.5

553.8

568.0

582.2

603.5

617.7

639.0

653.2

674.5

688.7

375

187.5

225.0

243.8

262.5

281.3

292.5

300.0

307.5

318.8

326.3

337.5

345.0

356.3

363.8

715

357.5

429.0

464.8

500.5

536.3

557.7

572.0

586.3

607.8

622.1

643.5

657.8

679.3

693.6

380

190.0

228.0

247.0

266.0

285.0

296.4

304.0

311.6

323.0

330.6

342.0

349.6

361.0

368.6

720

360.0

432.0

468.0

504.0

540.0

561.6

576.0

590.4

612.0

626.4

648.0

662.4

684.0

698.4

385

192.5

231.0

250.3

269.5

288.8

300.3

308.0

315.7

327.3

335.0

346.5

354.2

365.8

373.5

725

362.5

435.0

471.3

507.5

543.8

565.5

580.0

594.5

616.3

630.8

652.5

667.0

688.8

703.3

390

195.0

234.0

253.5

273.0

292.5

304.2

312.0

319.8

331.5

339.3

351.0

358.8

370.5

378.3

730

365.0

438.0

474.5

511.0

547.5

569.4

584.0

598.6

620.5

635.1

657.0

671.6

693.5

708.1

395

197.5

237.0

256.8

276.5

296.3

308.1

316.0

323.9

335.8

343.7

355.5

363.4

375.3

383.2

735

367.5

441.0

477.8

514.5

551.3

573.3

588.0

602.7

624.8

639.5

661.5

676.2

698.3

713.0

400

200.0

240.0

260.0

280.0

300.0

312.0

320.0

328.0

340.0

348.0

360.0

368.0

380.0

388.0

740

370.0

444.0

481.0

518.0

555.0

577.2

592.0

606.8

629.0

643.8

666.0

680.8

703.0

717.8

405

202.5

243.0

263.3

283.5

303.8

315.9

324.0

332.1

344.3

352.4

364.5

372.6

384.8

392.9

745

372.5

447.0

484.3

521.5

558.8

581.1

596.0

610.9

633.3

648.2

670.5

685.4

707.8

722.7

410

205.0

246.0

266.5

287.0

307.5

319.8

328.0

336.2

348.5

356.7

369.0

377.2

389.5

397.7

750

375.0

450.0

487.5

525.0

562.5

585.0

600.0

615.0

637.5

652.5

675.0

690.0

712.5

727.5

415

207.5

249.0

269.8

290.5

311.3

323.7

332.0

340.3

352.8

361.1

373.5

381.8

394.3

402.6

755

377.5

453.0

490.8

528.5

566.3

588.9

604.0

619.1

641.8

656.9

679.5

694.6

717.3

732.4

420

210.0

252.0

273.0

294.0

315.0

327.6

336.0

344.4

357.0

365.4

378.0

386.4

399.0

407.4

760

380.0

456.0

494.0

532.0

570.0

592.8

608.0

623.2

646.0

661.2

684.0

699.2

722.0

737.2

425

212.5

255.0

276.3

297.5

318.8

331.5

340.0

348.5

361.3

369.8

382.5

391.0

403.8

412.3

765

382.5

459.0

497.3

535.5

573.8

596.7

612.0

627.3

650.3

665.6

688.5

703.8

726.8

742.1

430

215.0

258.0

279.5

301.0

322.5

335.4

344.0

352.6

365.5

374.1

387.0

395.6

408.5

417.1

770

385.0

462.0

500.5

539.0

577.5

600.6

616.0

631.4

654.5

669.9

693.0

708.4

731.5

746.9

435

217.5

261.0

282.8

304.5

326.3

339.3

348.0

356.7

369.8

378.5

391.5

400.2

413.3

422.0

775

387.5

465.0

503.8

542.5

581.3

604.5

620.0

635.5

658.8

674.3

697.5

713.0

736.3

751.8

440

220.0

264.0

286.0

308.0

330.0

343.2

352.0

360.8

374.0

382.8

396.0

404.8

418.0

426.8

780

390.0

468.0

507.0

546.0

585.0

608.4

624.0

639.6

663.0

678.6

702.0

717.6

741.0

756.6

445

222.5

267.0

289.3

311.5

333.8

347.1

356.0

364.9

378.3

387.2

400.5

409.4

422.8

431.7

785

392.5

471.0

510.3

549.5

588.8

612.3

628.0

643.7

667.3

683.0

706.5

722.2

745.8

761.5

450

225.0

270.0

292.5

315.0

337.5

351.0

360.0

369.0

382.5

391.5

405.0

414.0

427.5

436.5

790

395.0

474.0

513.5

553.0

592.5

616.2

632.0

647.8

671.5

687.3

711.0

726.8

750.5

766.3

455

227.5

273.0

295.8

318.5

341.3

354.9

364.0

373.1

386.8

395.9

409.5

418.6

432.3

441.4

795

397.5

477.0

516.8

556.5

596.3

620.1

636.0

651.9

675.8

691.7

715.5

731.4

755.3

771.2

460

230.0

276.0

299.0

322.0

345.0

358.8

368.0

377.2

391.0

400.2

414.0

423.2

437.0

446.2

800

400.0

480.0

520.0

560.0

600.0

624.0

640.0

656.0

680.0

696.0

720.0

736.0

760.0

776.0

465

232.5

279.0

302.3

325.5

348.8

362.7

372.0

381.3

395.3

404.6

418.5

427.8

441.8

451.1

• 40 •

REP MAX CONVERSION CHARTREP�MAX�CONVERSION�CHART

75% 77% 79% 81% 84% 87% 90% 93% 96%1RM 10RM 9RM 8RM 7RM 6RM� 5RM 4RM 3RM 2RM200 150 154 158 162 168 174 180 186 192205 154 158 162 166 172 178 185 191 197210 158 162 166 170 176 183 189 195 202215 161 166 170 174 181 187 194 200 206220 165 169 174 178 185 191 198 205 211225 169 173 178 182 189 196 203 209 216230 173 177 182 186 193 200 207 214 221235 176 181 186 190 197 204 212 219 226240 180 185 190 194 202 209 216 223 230245 184 189 194 198 206 213 221 228 235250 188 193 198 203 210 218 225 233 240255 191 196 201 207 214 222 230 237 245260 195 200 205 211 218 226 234 242 250265 199 204 209 215 223 231 239 246 254270 203 208 213 219 227 235 243 251 259275 206 212 217 223 231 239 248 256 264280 210 216 221 227 235 244 252 260 269285 214 219 225 231 239 248 257 265 274290 218 223 229 235 244 252 261 270 278295 221 227 233 239 248 257 266 274 283300 225 231 237 243 252 261 270 279 288305 229 235 241 247 256 265 275 284 293310 233 239 245 251 260 270 279 288 298315 236 243 249 255 265 274 284 293 302320 240 246 253 259 269 278 288 298 307325 244 250 257 263 273 283 293 302 312330 248 254 261 267 277 287 297 307 317335 251 258 265 271 281 291 302 312 322340 255 262 269 275 286 296 306 316 326345 259 266 273 279 290 300 311 321 331350 263 270 277 284 294 305 315 326 336355 266 273 280 288 298 309 320 330 341360 270 277 284 292 302 313 324 335 346365 274 281 288 296 307 318 329 339 350370 278 285 292 300 311 322 333 344 355375 281 289 296 304 315 326 338 349 360380 285 293 300 308 319 331 342 353 365385 289 296 304 312 323 335 347 358 370390 293 300 308 316 328 339 351 363 374395 296 304 312 320 332 344 356 367 379400 300 308 316 324 336 348 360 372 384405 304 312 320 328 340 352 365 377 389410 308 316 324 332 344 357 369 381 394415 311 320 328 336 349 361 374 386 398420 315 323 332 340 353 365 378 391 403425 319 327 336 344 357 370 383 395 408430 323 331 340 348 361 374 387 400 413

• 41 •


75% 77% 79% 81% 84% 87% 90% 93% 96%1RM 10RM 9RM 8RM 7RM 6RM� 5RM 4RM 3RM 2RM435 326 335 344 352 365 378 392 405 418440 330 339 348 356 370 383 396 409 422445 334 343 352 360 374 387 401 414 427450 338 347 356 365 378 392 405 419 432455 341 350 359 369 382 396 410 423 437460 345 354 363 373 386 400 414 428 442465 349 358 367 377 391 405 419 432 446470 353 362 371 381 395 409 423 437 451475 356 366 375 385 399 413 428 442 456480 360 370 379 389 403 418 432 446 461485 364 373 383 393 407 422 437 451 466490 368 377 387 397 412 426 441 456 470495 371 381 391 401 416 431 446 460 475500 375 385 395 405 420 435 450 465 480505 379 389 399 409 424 439 455 470 485510 383 393 403 413 428 444 459 474 490515 386 397 407 417 433 448 464 479 494520 390 400 411 421 437 452 468 484 499525 394 404 415 425 441 457 473 488 504530 398 408 419 429 445 461 477 493 509535 401 412 423 433 449 465 482 498 514540 405 416 427 437 454 470 486 502 518545 409 420 431 441 458 474 491 507 523550 413 424 435 446 462 479 495 512 528555 416 427 438 450 466 483 500 516 533560 420 431 442 454 470 487 504 521 538565 424 435 446 458 475 492 509 525 542570 428 439 450 462 479 496 513 530 547575 431 443 454 466 483 500 518 535 552580 435 447 458 470 487 505 522 539 557585 439 450 462 474 491 509 527 544 562590 443 454 466 478 496 513 531 549 566595 446 458 470 482 500 518 536 553 571600 450 462 474 486 504 522 540 558 576605 454 466 478 490 508 526 545 563 581610 458 470 482 494 512 531 549 567 586615 461 474 486 498 517 535 554 572 590620 465 477 490 502 521 539 558 577 595625 469 481 494 506 525 544 563 581 600630 473 485 498 510 529 548 567 586 605635 476 489 502 514 533 552 572 591 610640 480 493 506 518 538 557 576 595 614645 484 497 510 522 542 561 581 600 619650 488 501 514 527 546 566 585 605 624655 491 504 517 531 550 570 590 609 629660 495 508 521 535 554 574 594 614 634665 499 512 525 539 559 579 599 618 638

• 42 •


75% 77% 79% 81% 84% 87% 90% 93% 96%1RM 10RM 9RM 8RM 7RM 6RM� 5RM 4RM 3RM 2RM670 503 516 529 543 563 583 603 623 643675 506 520 533 547 567 587 608 628 648680 510 524 537 551 571 592 612 632 653685 514 527 541 555 575 596 617 637 658690 518 531 545 559 580 600 621 642 662695 521 535 549 563 584 605 626 646 667700 525 539 553 567 588 609 630 651 672705 529 543 557 571 592 613 635 656 677710 533 547 561 575 596 618 639 660 682715 536 551 565 579 601 622 644 665 686720 540 554 569 583 605 626 648 670 691725 544 558 573 587 609 631 653 674 696730 548 562 577 591 613 635 657 679 701735 551 566 581 595 617 639 662 684 706740 555 570 585 599 622 644 666 688 710745 559 574 589 603 626 648 671 693 715750 563 578 593 608 630 653 675 698 720755 566 581 596 612 634 657 680 702 725760 570 585 600 616 638 661 684 707 730765 574 589 604 620 643 666 689 711 734770 578 593 608 624 647 670 693 716 739

NUTRITION

BREAKFASTEGGS

TURKEY BACON

2% MILK

SWEETENED FRUIT JUICE

SUGAR-FREE SYRUP

I CAN’T BELIEVE IT’S NOT BUTTER

OMELET W/ HAM AND CHEESE

LOW-FAT CREAM CHEESE

JAM/JELLY/HONEY

BANANA BREAD

PUFFED RICE

GOLDEN GRAHAMS

FROSTED MINI-WHEATS

HONEY NUT CHEERIOS

HONEY NUT CHEX

REGULAR YOGURT

TURKEY SAUSAGE

BLUEBERRY MUFFIN

POP TARTS

REGULAR GRANOLA BARS

LUNCHBAKED CHICKEN STRIPS OR NUGGETS

PROCESSED LUNCH MEAT (<3G FAT)PEANUT BUTTER

UNSALTED NUTS, SEEDS

MUSTARD

MACARONI

LIGHT MAYO

WHITE BREAD

MOZZARELLA STRING CHEESE

RAVIOLI

AVOCADOS OR GUACAMOLE

PRETZELS

LOW-FAT POPCORN

ANIMAL CRACKERS

REGULAR COTTAGE CHEESE

REGULAR GRANOLA BARS

LOW-FAT CHEESE, INCLUDING PARMESAN

GINGER SNAPS

DINNER85% LEAN GROUND TURKEY

LIVER

85% LEAN HAM

85% LEAN ENCASED MEATS

CHICKEN-DARK MEAT, SKINLESS

TRIMMED CHOICE STEAKS

TRIMMED PORK CHOPS

TURKEY-DARK MEAT, SKINLESS

WHITE RICE

MASHED POTATOES

TRIMMED LAMB

TEA

OLIVE OIL

LOW-FAT SALAD DRESSING

SOYBEAN OIL

CORN OIL

TRIMMED BEEF BISCUIT

FRENCH BREAD

SUNFLOWER OIL

CARSON NEWMAN COLLEGE FOOTBALLYELLOW & RED FOODS

DOUGHNUTS/PASTRIES

BELGIAN WAFFLES

BUTTER

REGULAR SYRUP

BACON

SAUSAGE

REGULAR CREAM CHEESE

CHOCOLATE MILK

WHOLE MILK

HASH BROWNS

DEEP FRIED FRENCH TOAST

DEEP FRIED FRENCH TOAST

MUFFINS

TOASTER STRUDEL

LUCKY CHARMS

COCOA PUFFS

FROSTED FLAKES

CAPTAIN CRUNCH

SUGAR SMACKS

CINNAMON TOAST CRUNCH

COFFEE

FRIED CHICKEN PATTIES

FRENCH FRIES

PIZZA

BOLOGNA

HOT DOGS

CHICKEN TENDERS

HAMBURGER

REGULAR MAYO

KETCHUP

POTATO CHIPS

COOKIES

BROWNIES

SODA

MOZZARELLA STICKS

CANDY

SOUR CREAM

CREAMED SOUPS

HIGH-FAT CHEESE

ONION RINGS

SALT

FRIED CHICKEN OR SEAFOOD

BRATWURST

BREADED FISH OR CHICKEN

ICE CREAM

CAKES

HEAVY BROWN CREAM GRAVIES

PIES

RAMEN NOODLES

CHICKEN FRIED STEAK

TACOS

CHICKEN WINGS

75% LEAN GROUND BEEF

75% LEAN GROUND TURKEY

BEEF OR PORK RIPS

CHICKEN W/ SKIN

HAM ON BONE

REGULAR SALAD DRESSING

BUTTER OR MARGARINE

• 44 •

BREAKFAST100% FRUIT JUICE

CHEX CEREAL

CREAM OF WHEAT

CHEERIOS

CORN FLAKES

PANCAKES

WAFFLES

TOTAL CEREAL

SHREDDED WHEAT

SPECIAL KFRENCH TOAST

OAT BRAN

OATMEAL

ENGLISH MUFFINS

BAGELS

BANANAS

BREAKFAST BARS

GRANOLA CEREAL

WHEAT TOAST

LOW-FAT GRANOLA BARS

WHEATIES

LOW-FAT YOGURT

CREAM OF RICE

GRAHAM CRACKERS

SKIM MILK

RAISIN BREAD

FIG BARS

APPLESAUCE

ORANGES/GRAPEFRUIT

RAISINS

PINEAPPLE

APPLES

STRAWBERRIES

CANTALOUPE

PEAR

RASPBERRIES

WATERMELON

EGG BEATERS/WHITES

PEACHES NECTARINES

LUNCHLEAN LUNCH MEAT

WHOLE WHEAT BREAD

SKIM MILK

TUNA IN WATER

GRILLED/BAKED CHICKEN

FRESH FRUIT

LOW-FAT COTTAGE CHEESE

LOW-FAT YOGURT

LOW-FAT GRANOLA BARS

RAW VEGETABLES

BROWN OR WILD RICE

RYE BREAD

LOW-FAT WHEAT CRACKERS

EGG NOODLES

VEGETABLE/GRILLED CHICKEN SALAD

BAGELS

DRIED FRUIT

APPLESAUCE

CANNED CHICKEN IN WATER

SINGLE-PORTION CANNED FRUIT

SINGLE SERVING CANNED FRUIT

SINGLE SERVING 100% FRUIT JUICES

FRUIT SALAD

LOW-FAT MACARONI AND CHEESE

V-8WHEAT TORTILLAS

FRUIT AND YOGURT PARFAIT

PITA WITH FAT-FREE SAUCE

CHICKEN AND BROCCOLI

SUBWAY 6G OF FAT OR LESS

VEGETABLE CHILI

VEGETABLE BURRITO

CHICKEN FAJITA

PUMPERNICKEL

TOMATO FLORENTINE SOUP

LOW-FAT BEEF AND VEGETABLE SOUP

BREADSTICKS

FIG BARS

RAISIN BREAD

WATER

FAT-FREE SALAD DRESSING

DINNERNON-FRIED SEAFOOD

95% LEAN GROUND BEEF

95% LEAN GROUND TURKEY

95% LEAN HAM

TRIMMED BEEF OR PORK ROAST

TURKEY--WHITE, SKINLESS

CHICKEN—WHITE, SKINLESS

WATER

STEAMED VEGETABLES

BROWN OR WILD RICE

FRUIT SALAD

STRING BEANS

ASPARAGUS

SPAGHETTI WITH RED SAUCE

ACORN/SUMMER SQUASH

GREEN BEANS

KIDNEY BEANS

MUSHROOMS

ONIONS

PEAS

BROCCOLI

RED/GREEN/YELLOW PEPPERS

TOMATOES

BRUSSEL SPROUTS

DARK SALAD GREENS

SWEET POTATOES

BAKED RUSSET POTATOES

CARROTS

CAULIFLOWER

RADISHES

PEA PODS

LIMA BEANS

SWEET CORN

DRIED PAPAYAS

TOMATO SAUCE

YAMS

BLACK BEANS

PINTO BEANS

FETTUCCINI

TUNA IN WATER

• 45 •

CARSON-NEWMAN COLLEGE FOOTBALL

GREEN LIGHT FOODS

2011 cn freshmen workout

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