Hey Guys, Im going to ball football this summer at a Pac-10 school. Due to a ACL injury i suffered i was forced to come into the school as a non-scholorship player who is already on the 105 roster. Due to stupid NCAA rules they cant give there workout program. So the the S&C told me the basics they do and this is what ive come up with for both speed and weights Weights next 3 weeks
Day 1
Power Clean 3 sets 3 reps
Hang Snatch 3 sets 3-5 reps
Back Squats 3 sets 3-5 reps
Good mornings 3 sets 3-5 reps
Glute ham raises 4 sets 5-8 reps
Chest supported row 3 sets 6-10
Day 2
Incline BP work up to a max single
Power press 4 sets 3 reps
Flat DB press 3 sets 8-10 reps
JM press 4 sets 4-8 reps
DB rotator cuff work 3 sets 12 reps
Shurgs 3 sets 10 reps
Day 3
Hang Clean 4 sets 3-5 reps
Box squats w/band tension 6-8 sets 2 reps
Lunges 3 sets 5 reps
Reverse Hyperextensions 4 sets 6-10 reps
Glute ham raises 3 sets 12 reps
Pull-ups 3 sets 8 reps
Day 4
Dynamic BP w/band tension 8 sets 3 reps
4 board press 4 sets 3-5 reps
Plyo-push ups 4 sets 5 reps
Rear-Side-Front DB shoulder raise circuit 3 sets 10 reps each (30 reps total per set)
DB Tri Extension 3 sets 12-15 reps
Bicep Curl 3 sets 8 reps
Abs: will be done 4-6x a week. Using a mix of: Roman chair, Standing Ab Crunches, decline situps, hanging leg raises, stability ball leg raises and crunches.
Speed, Agility and Conditioing
Day 1- Speed Day
Warm-up, strech
4 sets Flying 10’s
4 sets 10 yard starts
4 sets 20 yard starts
4 sets 30 yard starts
Day 2- agility and tempo
Warm-up
About 30-45 minutes of different footwork and change of direction drills w/45 sec rest between sets and 2 min between exercises
Tempo- 3sets of 4x100, 100 yard walk back as rest 2 minutes between sets
Day 3- Tempo
4 sets 4x4 50, 50 yard walk back is rest.
Practice for conditioning test
2 300 yard shuttles w/ 4minutes rest in 56 sec.
Day 4- Speed
Warm-up
3 sets Flying 20’s
4 sets 10 yards
3 sets 40 yards
2 sets 50 yards
2 sets 70 yards
Day 5- Agility and conditioning
Same as agility day on day 2
8- ½ gassers w/60 sec rest
practice for conditioning test
2- 300 yard shuttles w/4 minutes rest at 56 sec pace.
Plyos: will be done 2x a week
any info would be appreciated. thanks John