Frankfort Panthers Football

Summer 2011 Manual

Week One & Two

Guidelines: - NO HORSEPLAY WILL BE TOLERATED IN THE WEIGHT ROOM - Always bring proper footwear - you will need cleats and tennis shoes for all workouts - Perform each workout in the order perscribed on the workout sheet - The dynamic warm-up is required to acheive optimal performance

Workout A (week 1 & 2)

DYNAMIC WARM-UP (1) Accelerate - 40 yards Hanging Hamstring Accelerate - 40 yards Quad Pull Backwards Run - 30 yards Staggered Hamstring (RT/LT) Carioca Squat - 15/15 yards Saigon Squat Stiff Legged Bound - 20 yards 3-Way Splits High Knee Carioca - 10/10 yards HORIZONTAL STABILITY (2) - Bicycles - 1 x 8 reps - Reach-Up - 1 x 8 reps - Superman - 1 x 8 reps LINEAR BURST SPEED (3) - 2x20 yards focus on 1st two steps - 2x20 yards focus on 1st four steps - 2x20 yards focus on 1st six steps SPEED LADDER (4) - One Foot In Each Hole - Two Feet In Each Hole - Lateral High Knee (RT/LT) - Lateral Shuffle (Icky) - High Knee Step Over 4-Cone Drill (5) - Sprint-Shuffle-Back Pedal - Shuffle-Back Pedal-Shuffle - Back Pedal-Carioca-Sprint - Sprint-Shuffle-Back Pedal-Diagonal Sprint

STRENGTH (6)
Explosive

One-arm Dumbell Snatch

Front Squat

Lat Pulldown

Straight-leg Deadlift

Push Press

Week One Reps Weight 5 5 5 Reps Weight 10 10 10 10 10 10 Reps Weight 10 10 10 10 10 10

Week Two Reps Weight 5 5 5 Reps Weight 10 10 10 10 10 10 Reps Weight 10 10 10 10 10 10

CONDITIONING (7) 8 Play Drive - 2 Sets :20 between reps 2:00 between sets

Superset Two

Superset One

Workout B (week 1 & 2)

DYNAMIC WARM-UP (1) Accelerate - 40 yards Hanging Hamstring Accelerate - 40 yards Quad Pull Backwards Run - 30 yards Staggered Hamstring (RT/LT) Carioca Squat - 15/15 yards Saigon Squat Stiff Legged Bound - 20 yards 3-Way Splits High Knee Carioca - 10/10 yards PARTNER POWER BALL (2) - Sit-Up Touch - 1x8 reps - Partner Hand Off - 1x8 reps - Lateral Toss (Knee) - 1x8 reps Snatch /Jerk (Knee ) w/ Med. Ball (3) - Snatch x6 throws - Jerk x6 throws Jump and Land (4) - Vertical Jump - x5 - Jump/Tuck - x5 - Scissor Hop - x6 Week One Reps Weight 5 5 5 Reps Weight 10 10 10 10 10 10 Reps Weight 10 ea. 10 ea. 10 ea. 10 10 10 Week Two Reps Weight 5 5 5 Reps Weight 10 10 10 10 10 10 Reps Weight 10 ea. 10 ea. 10 ea. 10 10 10

STRENGTH (5)
Explosive

Hang Clean

CONDITIONING (6) 40 Yard Sprints - 2 sets of 6 reps :30 between reps 3:00 between sets

Superset One

Deadlift

Barbell Row or Inverted Row

Superset Two

Bulgarian Split Squat

Bench Press

Workout C (week 1 & 2)

DYNAMIC WARM-UP (1) Accelerate - 40 yards Hanging Hamstring Accelerate - 40 yards Quad Pull Backwards Run - 30 yards Staggered Hamstring (RT/LT) Carioca Squat - 15/15 yards Saigon Squat Stiff Legged Bound - 20 yards 3-Way Splits High Knee Carioca - 10/10 yards PLANKS (2) - Front Plank - 2 x 20 seconds - Right Plank - 2 x 15 seconds - Left Plank - 2 x 15 seconds DYNAMIC SPEED DRILLS (3) - Scramble Start - 2 x 20 yards - 1/4 Turn (RT/LT) - 2 x 20 yards - 1/2 Turn (RT/LT) - 2 x 20 yards - Retrace - 2 x 20 yards Ropes (4) - One Foot In Every Hole - Lateral Shuffle (Icky) - Lateral Scissor - High Knee Step Over 8-Bag drills (5) - One Foot In Each Hole - Lateral High Knee - Shuffle - Zig-Zag Run

Week One STRENGTH (6) Reps Weight 5 Jump Squat (no more than 20% of max 5 squat weight) 5 Reps Weight 10 Barbell Lunge 10 10 10 Incline Dumbell Bench Press 10 10 Reps Weight 10 Dumbell Step-up with knee drive 10 10 10 Single-arm Dumbell Row 10 10 Superset Two Superset One
Explosive

Week Two Reps Weight 5 5 5 Reps Weight 10 10 10 10 10 10 Reps Weight 10 10 10 10 10 10

CONDITIONING (7) 20 Yard Sprints - 2 sets of 10 reps :15 sec between reps 2:00 between sets