KNIGHT FOOTBALL

OFF-SEASON STRENGTH AND CONDITIONING

“BIGGER, STRONGER, FASTER-BETTER” 2009

DAY 1-MON

DAY 2-TUES

DAY 3-WED.

DAY 4-THURS.

DAY 5-FRIDAY

TIME

 

DRESS/WARM UP

DRESS/WARM UP

DRESS

DRESS/WARM UP

DRESS/WARM UP

5-8 min

1. Bench Press:

      See Set/Reps Schedule

 

2. Power Clean:

     1X5 3X5

     (Sets/Reps-3rd Phase)

9 minutes-switch

1. Squat:

     See Set/Reps Schedule

2. P-Clean/Squat/Press:

      1X5 3X5-technique

8 minutes-switch

FORM RUN

 

HIP MOBILITY

 

BOUNDING

 

FUN DAY

INV.ROW/PUSH UP            1X10

1. Pull Ups/D-bell Rows         5x5

                                        

2. Flat D-bell Press        5X5 Heavy

 A) Close grip Bench      4x6

 B) Power Press               5x5

 

3. Push Press                  1x5 3x5

 

3 minutes-switch

1. Front Squat or Dynamic Squat(6 minutes-switch)

     1x10 3x8/5x5F

2. Lateral Bench Jumps/Bench jumps

    3 x 6

3. Deadlift

     1x5 3x5

4. Glute/Hams

      3x8-10

25 min.

 

 

1. Glut/Hams+Rev.     

    Hypers/Russian Curls

      3x8-10

2. Step Ups:    3x6 each leg

A. Heavy

B.W/kick

C. Bulgarian Squat

4 Minutes-switch

Squat Sits: 10/20/30 sec.

1. Incline/Military press:

     2x8-10

2. Inv. Rows or Pull Ups:

     2x8-10 or 15’s

3 minutes-switch

Group:Planks/Push Ups/Abs

Group: x 2

Man makers                10     reps

Half Mans                    10

Around the worlds      5/5

Plate Punches              20

Rows/Curls                  10

2 minutes-switch

Bicep Curl                                  2x8F

Dips/Tricep Ext.                        2x8F

D-bell Rows/Pull Ups                2x8F

 

AUX:-1. Deadlift/Shrug OR

Hang Pull/Hang Shrug

1x5 2x8

2. Shoulder Complex X2

3. Jumps: Scissor jumps

Speed skaters 2x8

4. Neck Iso-F/B/S/S  2x10

Abs 3x15-25

AGILITIES/FOOTWORK

Ladders

Dot Drills

Ropes

Stairs-fast feet

 

COMBATIVES

 

 

 

REST

 AUX: Goodmornings/RDL’s 2X8

Walking Lunges/Side Lunges 2x10 each leg

Neck Iso 1x10 S/S

1. K-Bell Routine

SPEED/POWER

2. Box Jumps-routine

3. Medicine Ball throws

4.Sleds/Sprint Sets

Group Sprints

 

 

 

 

Start:

3:30

 

 

 

 

 

 

 

STATIC STRETCH

 

STATIC STRETCH

 

 

Finish

4:30

 

 

 

 KNIGHT FOOTBALL

OFF-SEASON STRENGTH AND CONDITIONING

“BIGGER, STRONGER, FASTER-BETTER”

2008-2009

 

WARM UP

FORM RUN: FROM THE GOAL LINE

1.    JOG OUT                                                                          X 2   20 YARDS

2.    HIGH KNEE                                                                    X 2   10

3.    KNEE TO CHEST                                                 X 2   10 yds

4.    BUTT KICKS                                                                   X 2  10 yds

5.    HITLERS                                                                          X 2   10 yds

6.    CARIOCA                                                                         X 2   20 yds

7.    MARCH/SKIP                                                                 X 2   20 yds

8.    BACK PEDAL                                                                 X 2   20 yds

 

BOUNDING:

9.          ALTERNATING BOUND-Height and Distance                                 X 2   10 yds/1 ST HASH

10.              ONE LEGGED BOUND-Drive knee up       Lt/Rt                             X 1   10 yds

11.              TWO LEGGED-Broad Jump-Height and Distance                            X 1   10 yds

12.              JOG IN                                                                                                     X 1   10 yds

STRETCH IF THERE IS STIFFNESS-BREAKDOWN