1/13/09
Dynamic Warm Up
6x30 yard Harness-partner sprints
4x20 Stand
Back Squat 8x60%, 8x65%, 2x8x70%
Bench Press 8x65%, 3x8x70%
Partner GHR 3x6
Incline DB Press 3x10x60’s
Face Pull 2x15 (mini band)
Dips 3xMAX (w/ large chain around neck-just got word each chain weighs ~36 pounds-15,13,14)
Hypers 3x10
So tired… So very tired. I need the rest day tomorrow 
It was a pretty good day though. Met my new head coach and position coach and went very well.
LOL, is this training a major change on your body from what you are use to? How did the speed work feel?
Just a little haha. Not used to the volume or this type of split.
Speed work felt good, we did it on grass, however I didn’t have cleats (didn’t know we were running today), so I had to run in flats. But still felt pretty good. I’ll bring my cleats with me from now on
You will adjust to the spilt, I really like the total body spilt each session.
I agree, so far it has been pretty tough but I enjoy it.
looking at your first two workouts, i see alot of post chain work is your post chain sore?
call me crazy but I actually enjoy face pulls. LMAO
Keep it up man!! Good shit!
Yes, have quite a bit of soreness in the posterior chain.
1/14/09
Much needed OFF day from training today. Just school and one meeting this morning with position coach for about 20 minutes. Pretty sore today lower body, I’m going to be doing some light stretching and self massage with the stick when I get home later. Looking forward to tomorrow’s session though! It’s been a great week so far.
1/15/09
Dynamic Warm up
“3-Cone” triangle drill x 4r/4l (very short recoveries, tough)
Weave Cone Runs x8
Bounds 2x25 yards
Lateral Bounding 2x25 yards
Power Snatch 2x4x111, 4x121, 4x126, 4x126
Hang-Power Clean 3x4x177, 2x4x187
Push Jerk 5x135, 2x5x155
Pull Up 4x10+36 lb chain around neck
Seated Row 3x12x120
DB Hammer Curl 2x12x40’s
-That running was tough, damn. I’m not used to the short recoveries, multi-directional speed drills just yet. Plus first time wearing these cleats in a bit and I have a large blister now on the bottom of my right big toe.
-Also tore a callous off my right hand below the pinky finger during my 4th set of snatches.
-Other than that, I’m doing well so far.
what are lateral bounds?
I’ll see if I can describe it. It was kinda like carioca drill with an emphasis on pushing off the rear leg into a bound, while keeping lateral… Does that make sense?
Kinda like the motion of a speed skater?
Yep, I normally use reps, im curious how u guys use yards?
Um… somewhat. You face one direction and just keep moving in that same direction while the rear leg propels you laterally, trail leg goes in front, then rear leg pushes off, etc. Sorry if my description sucks, today was the first time doing that haha.
1/16/09
Dynamic Warm Up
12x30 Hill Sprint
10x30 Hill Sprint
(Walkback recovery between sprints, ~4-5 minutes rest between sets).
-Was supposed to be 2 set of 10 but a couple guys showed up late (7 a.m. run) so we got 2 extra added on.
-Hill angle was fairly steep too, but I managed well on all of them even with the short recoveries.
Box Squat 9x3x50% 45 sec rest between sets.
Bench Press 10x60%, 10x65%, 2x8x70%
DB Step Up 2x12x90 (45 lb db in each hand)
Tricep Rope Pushdown 3x12
1 Leg PB Leg Curl 4x6
-All I had time for in 50 minutes after the run, had to get to team meeting at 9.
-Soreness now is pretty much gone now from the last few days, but I still feel a little bit in the hamstrings, glutes, and traps.
1/19/09
Dynamic Warm Up
Med Ball Throws-Side 2x20
Reverse Hyper 2x10 (w/ med ball bt feet)
OH Squat 2x10
Power Clean 3x4x182, 2x4x192
Hang-Power Snatch 2x4x111, 3x4x121
Clean Pull 3x5x100%
Lateral Lunge 2x10x90
RDL-Shrug 3x6x230
Rev Grip Lat PD 4x12
Bent Row 3x12
-Wt room was optional today for the holiday but I made it down there about 8:30 a.m. One of like 5 fb players in there at the time. Had the platform to myself the entire time which was cool but would rather lift with a group of people.
-Hands are starting to heal up but the callous that was torn off still hurts a bit, it was healing up nice but I split it again today. Oh well.
-Powercleans felt a little heavy today, every thing else though felt good after that. I think it took me a while to get going, because the hang snatch felt very explosive.
1/20/09
Dynamic Warm Up
8x “N” cone drill (4r/4l)
6x “W” cone drill (3r/3l)
-Very short recoveries, gassed by the end of the W drill stuff.
Back Squat 8x265, 8x270, 8x275, 8x275
Bench Press 8x205, 8x205, 8x215, 6x220
Depth Push Up 3x8 12" boxes
Face Pull 2x15 (mini band)
Dips 2xMAX (25, 16 both sets with 36 lb chain around neck)
45 Degree Hyper 3x10+36 lb chain around neck
3 Way Shoulder 2x12
-Ommitted a couple lifts as I had to get to class.
-I was spent after the running and squats I’ll say that much! Even affected my bench press too. Felt like I was swimming in lactic acid for a bit lol.
better tell CF and James smith that ext tempo runs dont prepare you for football duties, you must do that ole school int tempo work. lol
1/22/09
No running today, actually had time to finish all lifts without a rush lol.
Power Snatch 4x111, 2x4x133, 4x138, 4x133
Hang-Power Clean 4x177, 4x182, 3x192 (plus 1 miss), 4x187, 4x192
Push Jerk 5x155, 5x165, 5x165
1-Leg RDL 4x6x100 (50 lb DBs/hand)
Pull Up 4x10+41 lbs
Chest Supported Row 3x12
DB Hammer Curl 2x12x40’s
Swiss Ball Crunch 3x25