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St. Louis Rams 2010

Strength and Conditioning

1. Off-Season Training at Rams Park

2. Periodization: A Pratia! A""roah

#. $ariation: Ada"ting to Change

Rok %u!!ikson

Strength Coah

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& 'a()*eek Off-Season *eight Training *orkout

+O, +a( su"erset 12/ #& On ie!d: Ae!eration training

1. enh Press 3ar 12-10-4-5 add 6t eah set hek grid

2. Pu!!-u" *ted or "u!!do6n 6ide gri" # sets 7 4-12 re"s 12-10-4

#. Shou!der Press 3ar or d3e!!s 10-4-5 add 6t eah set as a3!e

&. Rear 'e!t Raise or T-8-9 # sets 7 10 re"s

. Trie" ;7tensions: Sku!! Crushers 12-10-4-5

5. +ed a!! Thro6s to 6a!!: Chest/ Rt)Lt side/ O9 6ant to? Cha!!enge of the da(@ ie: adene "ush-u"/ 50 se sh

4. Core ridges and A3s Crunhes

. ;7tra 3( need

a. ie" Cur!s: an( st(!e 3ar/ d3e!!s/ a3!e 12-10-43. %ri" *ork 2-# 7 20 re"s)se

. Pe !( 2 7 10-12 re"s

TB;S +a( su"erset #&/ -5= On ie!d: Light Conditioning

1. Tri"!e ;7tension: Snath ar or '3e!! rom soo" or hang & 7#

2. Suat 3ak/ front or Safe 3ar 12-10-4- 5 hek grid

a. D

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TDBRS +a( su"erset 12/ #& On ie!d Agi!it( C.O.'.

1. 9n!ine Press 3ar or '3e!!s 12-10-4-5 add 6t eah set hek grid

a. '3e!! enh 1 set 7 1-20 re"s

2. ent O9 6ant to? Cha!!enge of the da( ie:Pu!!- u"s)do6ns ma7 re"s or

2!3 "!ate matri7)50 seonds

5. ie" Cur!s: an( st(!e 12-10-4=. & *a( ,ek +ahine or +anua! 1 7 10-12

4. Core ridges and A3s Crunhes

. ;7tra 3( need

a. %ri" 2 7 20 re"s or se

3. Pe !( 2 7 10-12

R9: On ie!d Conditioning

1. Po6er C!ean from !oor or Lo6 Soo" & sets 7 # re"s

a. Po6er Shrug 2 7 4 from soo"

2. One Leg: Ste" ak Lunge/ Ste"-u" or Suat # sets 7 4 re"s

#. Sing!e Leg Cur! 27 1-12 and S6iss a!! Tri"!e Threat 274 eah

&. Dorizonta! Ca3!e Rotations Cho"s 2 7 4

. & *a( Di" 1 7 1

5. Eum" Ro"e Seuene

=. >9 6ant to? Cha!!enge of the da( ie: Leg Press Re"s or +ountain

C!im3ers) 50 seonds

4. A3 Ro!!er 2-# sets 7 10 re"s

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$ariation: Ada"ting to hange

Strength Training: ;

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&. Change the e7erise tehniue:

a. Suat to stoo! or rakG ma( rok or use as de"th finder

3. enh to "ad or rak G 6ork through stiking "oint

. Pause re"s or no touh "resses G to e!iminate 3oune

d. eet u" "resses G to e!iminate e7essi

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Periodization: A Pratia! A""roah

Re"s I D

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