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  1. #1
    Registered User MPow12's Avatar
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    MPow12 2013 College Football offseason workout

    Hey, my name is Matt Powers, I am going to be a senior next year at Lindsey Wilson College. I just finished 1st team all conference as a wide receiver, and will be a pre seseaon all american next year.

    This will my last off season with the team and I plan on documenting my track through the off season through diet and my weight lifting program from week to week.

    Ill let you know my progression as well as the workouts we do in and out of the weight room facilities every day and some of my nutrition from day to day.

    Height : 6'3
    Weight: 210
    40: 4.58
    Vert: 37
    Bench : 345
    Squat : 405
    Power Clean: 285

    Macronutrients:
    Calories: 2800
    Protein: 215- 251g
    Carbs: 276-322g
    Fats: 56-63g

    Feel free to ask questions about college football training and how I can help with your supplements, over all preformance on and off the field, and nutrition
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  2. #2
    Registered User MPow12's Avatar
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    We are already a week into the training, but I'll start my log today

    For Tuesday 2/12/2013:

    Hang clean to front squat: 2x4 2X3
    149, 162, 186, 200

    Shrugs: 4x12
    225, 225, 225, 225

    Dumbell Lunges: 3x6 (each leg)
    45, 45, 50

    One arm kettle bell snatches: 3x5 (each arm)
    45, 50, 55

    Max Machine sled punches: 6x5
    works on hand speed and violence

    Hip thrusters: 3x15 (each leg)
    Lay back on bench with one leg in the air and one leg on the ground dip hips low to the ground and thrust upwards with one leg in the air

    These are fast twitch muscle workouts, emphasis with speed towards the beginning of the off season and progressively become heavier in weight and lower in reps towards the end
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  3. #3
    Registered User MPow12's Avatar
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    Wednesday 2/13/2013

    Wednesday workout:

    No in facility trainging today with the football team, however we did a Five A.M. conditioning session:

    Session done in a basketball gym (wellness center) Six stations lasting Five minutes each of variations of cone drills and a Suicide cone drill full court to finish

    Stations:

    1) Zig Zag cone drill:
    Description: Cones are placed at diaganols creating connected zigzags

    Sprint to the first cone plant on your outside foot and touch the cone with your left hand (inside hand) and to the next with outside foot and right hand touching the cone (inside hand) and so on through the whole drill

    2)Floor Wipers:
    Description: Cones are placed at half court and players stand at baseline with two-by-fours with carpet on the bottom

    players go two by two ( to race for competition) with the carpet side of the board on the ground and push the board to the cone and back as fast as possible. knee's do not touch nor does the board come off the ground

    3)Pro shuttle:
    Description: Three cones placed in a line, three yards apart

    Athletes stands on the middle cone , sprints to the left cone 5 yards, to the right cone 10 yards and back to the middle cone (raced agaisnt another teammate for competition)

    4)L-drill:
    Description: Three cones placed on the floor making an L shape five yards apart

    Start on the bottom extension of the L sprint to the first cone and back, then sprint baack the same direction looping around the outside cone and then back to where you came (race another athlete for comepetition) {look up this exercise if do not understand this principle, very popular}

    5)Ladder drill:
    Description: Speed ladder is placed on the floor

    Variation of footwork drill no set format, 2 feet in and 2 feet out, skiers, ect. just depends on what the coach calls

    6) Small levels cone drill:
    Description: Three cones are set out 5 yards apart and numbered in a line, 1,2,3.

    Player starts at the bottom cone and the coach calls out a number 2-1-1, the player sprints to the second cone and back to start and then to the first cone and back and then the first cone one more time and back. No set format just whatever number the coach calls (raced against other atheletes for comepetititon)

    The last 30 - 50 minutes of workout is the sprinting section:
    Description: Just like the Small level cones drill (6) in the upper section, except it is stretcehed the length of the court 10 yards apart.

    The coach calls out a Sequence, (3,1,2) and the player sprints to the cone and back just like the last exercise. The length of the exercise depends on how well you do as a team, poor effort= longer running period, great effort = shorter running time

    After runnning a "cool down" stretch period for fifteen minutes

    TOTAL WORKOUT TIME: 1 hour 30 minutes
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  4. #4
    College Football Alum KGD54's Avatar
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    What workout did you do today? Throw up some big weights?
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  5. #5
    Registered User MPow12's Avatar
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    Thursday 2/14/2013

    Worked out with the team today in the facilities:

    Push Press: 2x4 2x3
    138, 149, 155, 167

    Rack Press 4x6
    173, 186, 198, 215

    Rengade Rows 2x20
    25, 25

    Tricep Push Downs and Band Curls [superset]: 3x10 (each)
    Triceps: 70, 70, 70

    Dumbell Stability Ball Press: 3x8
    55, 55, 55

    Manual Rear Delt: 2x10 (w/ partner)

    Flutter Kick, Scissor Abs set: 3x45sec (each variaiton)

    TOTAL WORKOUT TIME: 1 hour
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  6. #6
    Sleepy moderator scott_donald's Avatar
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    deleted the last one and subscribing...
    If you've been negged and wish to complain email;
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  7. #7
    College Football Alum KGD54's Avatar
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    Hope you have a great workout today brother. "Gotta earn your weekends"
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  8. #8
    Registered User MPow12's Avatar
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    Fridaay 2/15/13

    In the facility work out with the team

    Clean jerks: 2x4 2x3
    175, 185, 210, 225

    Box sqaut: 4x6
    185, 200, 215, 225

    Shrugs: 4x12
    225, 275, 275, 275

    Back Extensions: 2x15
    25lb plate

    Manual neck: 1x10
    2 on side, 1 on stomach

    Hip Band movement: 3 trips
    Bands are placed on ankles and you get in a low shuffle postions and shuffle 10 yards down and 10 yards back

    Max Machine sled punches: 6x5
    works on hand speed and violence


    TOTAL WORKOUT TIME : 1 HOUR
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  9. #9
    Registered User MPow12's Avatar
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    Sunday 2/17/13

    On the field training/condition session

    Six stations lasting Five minutes each of variations of cone drills, medicine ball, and sprint drills, with 10x 110 yard sprints to finish

    1) Medicine ball throws:
    Description: players stand 25 yards apart and try to throw the ball over their head to the other player

    take a 25 lb medicine ball and squat and throw over head

    2) Figure Eight chase:
    Description: two large loops are placed side by side on the field looking like an 8

    Two players start at a line and chase each other around hoops placed on the ground trying to pass one another to the finish

    3) Star Cone drill
    Description: Cones are placed in a star on the field

    Player starts at one cone and runs to the middle and touches the center cone (center of the star) and back out untill he touches the middle and each point of the star

    4) Hurdle Drill: (Race against another player for competition)
    Description: procession of drills is a follows: cone , high hurdle, a stand up football bag, football bags 5 in a row spaced and layed on the ground and one more stnd up bag at the end

    Player starts on stomach behind a cone and under a hurdle, whistle is blown sprint over cone, underhurdle and around a football dummy and high step over bags placed on the ground and sprint five more yards to touch a dummy to finish

    5)Pro shuttle:
    Description: Three cones placed in a line, three yards apart

    Athletes stands on the middle cone , sprints to the left cone 5 yards, to the right cone 10 yards and back to the middle cone (raced agaisnt another teammate for competition)

    6) Command drill
    Description: coach shouts a command and player follows and then sprints out

    start on a line sprint up five yards and start shuffling feet, coach will point left or right and you follow by shuffling, if coach says up, you jump if says down you hit the ground with your chest and get back up ready for next command when commands are through you sprint out of the drill the remaining five yards

    example: right, left, up, up, down, out

    After stations groups according to skill are placed in the back of the endzone for sprints

    Sprints: 10 x 110 yards (timed)

    Wr/Db: under 15 sec
    Rb/Td: 16 sec
    Qb/Lb : 17 sec
    OL/DL: 18 sec

    45-55 sec rest inbetween sprint

    Cool down and Stretch: 15 min

    TOTAL WORKOUT TIME: 1 hour 35 min
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  10. #10
    Sleepy moderator scott_donald's Avatar
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    nice efficient workout...

    whats your jerk technique like???
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  11. #11
    College Football Alum KGD54's Avatar
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    Can't wait to hear how your training went today!
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  12. #12
    College Football Alum KGD54's Avatar
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    Is your conditioning position specific or everyone on the team does the same?
    D1 Strength and Conditioning Graduate Assistant
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  13. #13
    Registered User MPow12's Avatar
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    Originally Posted by KGD54 View Post
    Is your conditioning position specific or everyone on the team does the same?
    Everyone on the team does the same
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  14. #14
    Registered User MPow12's Avatar
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    Originally Posted by scott_donald View Post
    nice efficient workout...

    whats your jerk technique like???
    here is the best example
    http://www.youtube.com/watch?v=EjSMawMbwMs
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  15. #15
    Registered User MPow12's Avatar
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    Monday 2/18/13

    2/18/13

    In facility workouts today

    Hang snatch 2x4 2x3
    110, 110, 115, 125

    Bench press 5x5
    185, 210, 215, 225, 235

    Wide Grip Pull Ups: 3x as many as possible
    20, 15, 15

    Dumbell incline: 4x6
    60, 65, 70, 70

    Band pull aparts: 3x10
    description: feet shoulder-width apart, pull bands from touching fists to wide as possible

    Dumbell Row: 4x6 each arm
    100, 100, 100, 100

    Tricep pull downs: 3x10 with rope
    70, 70, 70

    Abs- 30, 20, 10's: 3 sets
    30 - toe touches
    20 - ab rotationals
    10 - V-ups

    TOTAL WORKOUT TIME : 1 hour
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  16. #16
    Registered User MPow12's Avatar
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    Tuesday 2/19/13

    In the facility workout

    Speed band squats: 6x3
    153, 153, 153, 165, 165, 165

    Shrugs: 4x12
    275, 275, 275, 275

    Single leg squat: 4x6 (each leg)
    50 ,50 ,55, 55

    Kettle bell swings: 4x15
    55, 55, 55, 55

    Glute/Hamstring raises: 3x6
    25, 25, 25

    Max Machine sled punches: 10x5
    works on hand speed and violence

    Bull dogs: 3 sets
    works hip flexor

    TOTAL WORKOUT TIME: 1 hour
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  17. #17
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    I really like your workout schedule. I want to make one for myself.
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  18. #18
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    Wednesday 2/20/13

    Wednesday workout:

    No in facility trainging today with the football team, however we did a Five A.M. conditioning session:

    Session done in a basketball gym (wellness center) Six stations lasting Five minutes each of variations of cone drills and a sprint session to end

    Stations:

    1) Zig Zag cone drill:
    Description: Cones are placed at diaganols creating connected zigzags

    Sprint to the first cone plant on your outside foot and touch the cone with your left hand (inside hand) and to the next with outside foot and right hand touching the cone (inside hand) and so on through the whole drill

    2)Floor Wipers:
    Description: Cones are placed at half court and players stand at baseline with two-by-fours with carpet on the bottom

    players go two by two ( to race for competition) with the carpet side of the board on the ground and push the board to the cone and back as fast as possible. knee's do not touch nor does the board come off the ground

    3)Pro shuttle:
    Description: Three cones placed in a line, three yards apart

    Athletes stands on the middle cone , sprints to the left cone 5 yards, to the right cone 10 yards and back to the middle cone (raced agaisnt another teammate for competition)

    4)L-drill:
    Description: Three cones placed on the floor making an L shape five yards apart

    Start on the bottom extension of the L sprint to the first cone and back, then sprint baack the same direction looping around the outside cone and then back to where you came (race another athlete for comepetition) {look up this exercise if do not understand this principle, very popular}

    5)Ladder drill:
    Description: Speed ladder is placed on the floor

    Variation of footwork drill no set format, 2 feet in and 2 feet out, skiers, ect. just depends on what the coach calls

    6) Small levels cone drill:
    Description: Three cones are set out 5 yards apart and numbered in a line, 1,2,3.

    Player starts at the bottom cone and the coach calls out a number 2-1-1, the player sprints to the second cone and back to start and then to the first cone and back and then the first cone one more time and back. No set format just whatever number the coach calls (raced against other atheletes for comepetititon)

    The last 30 - 50 minutes of workout is the sprinting section:
    Description: In our colleges wellness center we have three basketball courts, during this sprinting section we use two of them, from baseline to baseline

    There are three groups according to skill, that line up on one sideline of the first court, the object is to sprint to the closest opposite sideline and then back and then sprint through to the second courts opposite sideline, you start out with ten "Perfect" sprints from each group if one group messes up (doesn't touch a baseline, that sprint doesnt count), then that sprint does not count

    we did 18 total sprints

    EXAMPLE:

    l
    l
    l----------------->l l
    l<-----------------l l
    l----------------->l-l------------>l

    After runnning a "cool down" stretch period for fifteen minutes

    TOTAL WORKOUT TIME: 1 hour 45 minutes
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    Thursday 2/21/2013

    In facility workout :

    Push press: 2x4 3x3
    165, 175, 185, 205, 205

    Incline bench: 5x5
    155, 163, 185, 205, 205

    Bench dips: 3x AMAP
    33, 34, 31

    Skull crushers: 3x10
    75, 80, 85

    Band pull aparts: 2x10
    description: feet shoulder-width apart, pull bands from touching fists to wide as possible

    Lat pull downs {super set with} low rows: 4x8
    120, 120, 120, 120

    Shoulder circuit: 3x10
    Front raises, overhead press, upright rows
    45 lb plate

    Scissor Abs: 3x12
    right leg, left leg, both legs

    TOTAL WORKOUT TIME: 1 HOUR
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    Friday 2/22/13

    Friday 2/22/12

    Five A.M. conditioning session and a Three P.M. lift in facilities

    Session done in a basketball gym (wellness center) Six stations lasting Five minutes each of variations of cone drills and a Suicide cone drill full court to finish

    Stations:

    1) Zig Zag cone drill:
    Description: Cones are placed at diaganols creating connected zigzags

    Sprint to the first cone plant on your outside foot and touch the cone with your left hand (inside hand) and to the next with outside foot and right hand touching the cone (inside hand) and so on through the whole drill

    2)Floor Wipers:
    Description: Cones are placed at half court and players stand at baseline with two-by-fours with carpet on the bottom

    players go two by two ( to race for competition) with the carpet side of the board on the ground and push the board to the cone and back as fast as possible. knee's do not touch nor does the board come off the ground

    3)Pro shuttle:
    Description: Three cones placed in a line, three yards apart

    Athletes stands on the middle cone , sprints to the left cone 5 yards, to the right cone 10 yards and back to the middle cone (raced agaisnt another teammate for competition)

    4)L-drill:
    Description: Three cones placed on the floor making an L shape five yards apart

    Start on the bottom extension of the L sprint to the first cone and back, then sprint baack the same direction looping around the outside cone and then back to where you came (race another athlete for comepetition) {look up this exercise if do not understand this principle, very popular}

    5)Ladder drill:
    Description: Speed ladder is placed on the floor

    Variation of footwork drill no set format, 2 feet in and 2 feet out, skiers, ect. just depends on what the coach calls

    6) Small levels cone drill:
    Description: Three cones are set out 5 yards apart and numbered in a line, 1,2,3.

    Player starts at the bottom cone and the coach calls out a number 2-1-1, the player sprints to the second cone and back to start and then to the first cone and back and then the first cone one more time and back. No set format just whatever number the coach calls (raced against other atheletes for comepetititon)

    The last 30 - 50 minutes of workout is the sprinting section:
    Description: Just like the Small level cones drill (6) in the upper section, except it is stretcehed the length of the court 10 yards apart.

    The coach calls out a Sequence, (3,1,2) and the player sprints to the cone and back just like the last exercise. The length of the exercise depends on how well you do as a team, poor effort= longer running period, great effort = shorter running time

    After runnning a "cool down" stretch period for fifteen minutes

    TOTAL WORKOUT TIME: 1 hour 30 minutes

    Lifting session:

    Powers Clean: 2x4 3x3
    185, 200, 214, 228, 228

    Back Squatt: 5x5
    241, 259, 278, 296, 296

    Shrugs: 4x12
    275, 275, 275, 275

    1 arm DB RDL: 3x6
    50, 50, 50

    Hip band movements: 3 trips of 10 yards

    reverse hypers: 3x10

    Manual neck: 1x10

    Variation of planks: side, middle, side

    TOTAL WORKOUT TIME: 1 HOUR
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    Sunday 2/24/13

    On the field training/condition session

    Six stations lasting Five minutes each of variations of cone drills, medicine ball, and sprint drills, with 12 x 110 yard sprints to finish

    1) Medicine ball throws:
    Description: players stand 25 yards apart and try to throw the ball over their head to the other player

    take a 25 lb medicine ball and squat and throw over head

    2) Figure Eight chase:
    Description: two large loops are placed side by side on the field looking like an 8

    Two players start at a line and chase each other around hoops placed on the ground trying to pass one another to the finish

    3) Star Cone drill
    Description: Cones are placed in a star on the field

    Player starts at one cone and runs to the middle and touches the center cone (center of the star) and back out untill he touches the middle and each point of the star

    4) Hurdle Drill: (Race against another player for competition)
    Description: procession of drills is a follows: cone , high hurdle, a stand up football bag, football bags 5 in a row spaced and layed on the ground and one more stnd up bag at the end

    Player starts on stomach behind a cone and under a hurdle, whistle is blown sprint over cone, underhurdle and around a football dummy and high step over bags placed on the ground and sprint five more yards to touch a dummy to finish

    5)Pro shuttle:
    Description: Three cones placed in a line, three yards apart

    Athletes stands on the middle cone , sprints to the left cone 5 yards, to the right cone 10 yards and back to the middle cone (raced agaisnt another teammate for competition)

    6) Command drill
    Description: coach shouts a command and player follows and then sprints out

    start on a line sprint up five yards and start shuffling feet, coach will point left or right and you follow by shuffling, if coach says up, you jump if says down you hit the ground with your chest and get back up ready for next command when commands are through you sprint out of the drill the remaining five yards

    example: right, left, up, up, down, out

    After stations groups according to skill are placed in the back of the endzone for sprints

    Sprints: 12 x 110 yards (timed)

    Wr/Db: under 15 sec
    Rb/Td: 16 sec
    Qb/Lb : 17 sec
    OL/DL: 18 sec

    45-55 sec rest inbetween sprint

    Cool down and Stretch: 15 min

    TOTAL WORKOUT TIME: 1 hour 35 min
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    Monday 2/25/13

    Monday

    In the facility workout :

    Hang snatch: 6x3
    110,110, 110, 110, 110, 110

    Bech press: 5x5 rep out the last one
    198, 214, 229, 244, 259

    Pull ups, underhand: 3x10
    25lb weight

    DB Overhead Press: 4x6
    45,45, 50, 55

    Barbell Curl 4x8
    85,85,85,85

    DB side raise: 3x10
    25, 25 ,25

    Ab variation: 30, 20, 10's
    30- toe touches
    20- rotationals
    10- V-ups

    TOTAL WORKOUT TIME: 1 HOUR
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    Tuesday 2/26/13

    In Facility workout:

    Hang Clean to Front Squat 6x3
    162, 176, 190, 203, 203

    Barbell Shrugs: 4x12
    275,275,275,275

    Dumbell Lunge: 4x6
    45, 50, 50, 50

    Kettlebell snatch: 3x5 (each arm)

    Glute Ham Raise: 3x6

    Max Machine sled punches: 6x5
    works on hand speed and violence

    Hip circuit:
    scissors, almost like scissor abs
    Flutters
    In and outs
    In, out, arounds

    TOTAL WORKOUT TIME: 1 HOUR
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    Posts: 135
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    Wednesday 2/27/13

    No in facility trainging today with the football team, however we did a Five A.M. conditioning session:

    Session done in a basketball gym (wellness center) Six stations lasting Five minutes each of variations of cone drills and a sprint session to end

    Stations:

    1) Zig Zag cone drill:
    Description: Cones are placed at diaganols creating connected zigzags

    Sprint to the first cone plant on your outside foot and touch the cone with your left hand (inside hand) and to the next with outside foot and right hand touching the cone (inside hand) and so on through the whole drill

    2)Floor Wipers:
    Description: Cones are placed at half court and players stand at baseline with two-by-fours with carpet on the bottom

    players go two by two ( to race for competition) with the carpet side of the board on the ground and push the board to the cone and back as fast as possible. knee's do not touch nor does the board come off the ground

    3)Pro shuttle:
    Description: Three cones placed in a line, three yards apart

    Athletes stands on the middle cone , sprints to the left cone 5 yards, to the right cone 10 yards and back to the middle cone (raced agaisnt another teammate for competition)

    4)L-drill:
    Description: Three cones placed on the floor making an L shape five yards apart

    Start on the bottom extension of the L sprint to the first cone and back, then sprint baack the same direction looping around the outside cone and then back to where you came (race another athlete for comepetition) {look up this exercise if do not understand this principle, very popular}

    5)Ladder drill:
    Description: Speed ladder is placed on the floor

    Variation of footwork drill no set format, 2 feet in and 2 feet out, skiers, ect. just depends on what the coach calls

    6) Small levels cone drill:
    Description: Three cones are set out 5 yards apart and numbered in a line, 1,2,3.

    Player starts at the bottom cone and the coach calls out a number 2-1-1, the player sprints to the second cone and back to start and then to the first cone and back and then the first cone one more time and back. No set format just whatever number the coach calls (raced against other atheletes for comepetititon)

    The last 30 - 50 minutes of workout is the sprinting section:
    Description: In our colleges wellness center we have three basketball courts, during this sprinting section we use two of them, from baseline to baseline

    There are three groups according to skill, that line up on one sideline of the first court, the object is to sprint to the closest opposite sideline and then back and then sprint through to the second courts opposite sideline, you start out with ten "Perfect" sprints from each group if one group messes up (doesn't touch a baseline, that sprint doesnt count), then that sprint does not count

    we did 13 total sprints

    EXAMPLE:

    l
    l
    l----------------->l l
    l<-----------------l l
    l----------------->l-l------------>l

    After runnning a "cool down" stretch period for fifteen minutes

    TOTAL WORKOUT TIME: 1 hour 45 minutes
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    Thursday 2/28/13

    Push press: 5x3
    166, 179, 191, 204, 217

    Incline Bench: 5x5
    159, 171, 183, 195, 207

    Rack Row: 3 x AMAP [ overhand ]

    Stability ball DB Bench: 10, 8, 6
    65, 70, 75

    Manual rear delt: 2x10

    Band push ups: 3 sets AMAP, burn out set without band
    10, 10, 6, 10

    Band curls [super set] tricep pushdowns: 4x8
    pushdowns: 80, 80, 80

    Ab circut : 2 x 25's
    25lb plate crunches and rotationals

    TOTAL WORKOUT TIME: 1 HOUR
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    Do you guys ever do a one rep max on any lifts in the offseason?
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    Hey bro I'm playing football at the College of Mount St. Joseph next year. I'm gonna start following your workout starting tomorrow. Any advice for supplements? And keep the workouts coming! I plan to post mine as soon as camp gets going.
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    Originally Posted by mrick40 View Post
    Do you guys ever do a one rep max on any lifts in the offseason?
    yes we do, you will see that this week we start going really low rep, right before our spring break, and after we will go to a normal routine through spring ball and work back down to low reps all the way to the last week of the off season then we do 1 rep maxes
    Last edited by MPow12; 03-04-2013 at 08:33 PM.
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    Originally Posted by kylemonhollen View Post
    Hey bro I'm playing football at the College of Mount St. Joseph next year. I'm gonna start following your workout starting tomorrow. Any advice for supplements? And keep the workouts coming! I plan to post mine as soon as camp gets going.
    right now i use
    Optimum nutrition whey protein
    Concret creatine
    and extend bcaa's im waiting on a new supplement form to come in for my bcaa's that i will be logging for the company

    anything else man just let me know

    I usally try to use two different proteins a day so before bed I use a casein protein and after a workout I use a high micronized whey protein isolate, or blend protein
    Last edited by MPow12; 03-04-2013 at 08:31 PM.
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    Friday 3/1/12

    Power Clean: 5x3
    185, 200, 214, 228, 242

    Back Squat w/ bands: 5x5
    192, 207, 222, 237, 252

    BB Shrugs: 4x12
    275, 275, 275, 275

    Stability ball leg curl: 3x10

    Hip band : 3 trips , 20 yards

    Back ext. : 3x10

    Manual neck: 1x 10

    Core Stabalization: 1 min. middle, 45 sec on each side

    TOTAL WORKOUT TIME : 1 HOUR
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