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Dear Rangers, A huge key to our success is the role you play is making sure that the 2011 strength and conditioning is followed. These workouts have been designed to enable you to report in August in top physical and mental condition. It is vitally important that you follow the day-to-day workout plans. You will be lifting and running every Monday, Tuesday, Thursday, and Friday. DO NOT MISS A DAY!!! We have placed four 10 pound updays in the workout. If you get all the reps in the 2nd, 5th, 8th and 11th weeks on either incline, squat, and bench, you will adjust your max up 10 pounds. After the 5th and 11th week you will update the max sheets and send it back to us in a envelope. This will allow us to monitor your progress over the summer. You will be expected to max out on these lifts when you report to camp as well as pass the conditioning test. In closing, I want to remind you that there are no shortcuts to success. Only hard work, determination, and dedication will allow us to reach our goal of competing at a high level in 2011. MTXE,
Coach Eckert
Post-Test Incline Squat Bench 10 40 Vertical Jump Standing B.J. ProAgility Sit and Reach Weight
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Pre-Test Incline Squat Bench 10 40 Vertical Jump Standing B.J. Pro Agility Sit and Reach Weight
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ALL IN
Warm-up Routine
1. High Knees= Mark a 10 yard course and begin by taking quick, short, one foot steps. Drive your knees high so that your thighs are parallel to the ground. When you lift one leg, be sure the other leg is fully extended. Bend forward slightly at the waist and keep your back straight. Achieve at least 30 steps in 10 yards. 2. Butt Kicks= Start drill by running on your toes and alternately swinging heel of each foot up to the buttocks. Keep knees pointed towards the ground and keep action quick and smoothe and produce the swinging at the knee. 3. Carioca Drill= In the standing power position move to the right crossing the left leg over the right and then moving the right leg out the side. From this position, the left leg is crossed over the body, but behind the back, and the right leg is moved to the side. Repeat the process for the designated distance. Return to the left. Be certain to keep shoulders square and rotate the hip. 4. 30 Yard Buildups= Start in a 3-point stance and build up speed for 30 yards. Make sure be up on toes, use proper arm swing, and lift knees high and bring heels up to the hips.
Flexibility
Flexibility is the ability of a joint to be freely moved through its range of motion in all dirctions. Flexibility of range of motion is highly joint specific. That means a person may have good range of motion in one joint and poor range of motion in another. It is our goal to improve your flexibility, increase your range of motion and decrease the likelihood of injury. It is very important that you focus on your stretch and listen to your body. Stretching will give you a kinesthetic awareness of your body that will help you avoid injury. GUIDELINES FOR PROPER STRETCHING PROCEDURE 1. We will stretch before and after all workout sessions. 2. You must preform our warmup exercises before stretching 3. Stretching will have a positive influence on your performance 4. Total body nutriton has a positive influence on flexibility 5. Do not bounce into your stretch, ease into it slowly 6. Hold each stretch for 10-12 seconds 7. Stretching will help prevent some injuries 8. Stretching sessions should take 8 minutes
Monday
Warmup Stretch Workout Speed Drills Stretch
Tuesday
Warmup Stretch Workout Agility Drills Stretch
Wednesday
Warmup Stretch 1.5 mile jog Stretch
Thrusday
Warmup Stretch Workout Speed Drills Stretch
Friday
Warmup Stretch Workout Agility Stretch
Saturday
Off
10 Pound Up Day
Monday
Warmup Stretch Workout Speed Drills Stretch
Tuesday
Warmup Stretch Workout Agility Drills Stretch
Wednesday
Warmup Stretch 1.5 mile jog Stretch
Thrusday
Warmup Stretch Workout Speed Drills Stretch
Friday
Warmup Stretch Workout Agility Stretch
Saturday
Off
10 Pound Up Day
Monday
Warmup Stretch Workout Speed Drills Stretch
Tuesday
Warmup Stretch Workout Agility Drills Stretch
Wednesday
Warmup Stretch 2.0 mile jog Stretch
Thrusday
Warmup Stretch Workout Speed Drills Stretch
Friday
Warmup Stretch Workout Agility Stretch
Saturday
Off
Monday
Warmup Stretch Workout Speed Drills Stretch
Tuesday
Warmup Stretch Workout Agility Drills Stretch
Wednesday
Warmup Stretch Metabolic Training (3 sets) Stretch
Thrusday
Warmup Stretch Workout Speed Drills Stretch
Friday
Warmup Stretch Workout Agility Stretch
Saturday
Warmup Stretch 1.5 mile jog Stretch
MAIL IN RESULTS AFTER THURSDAYS WORK OUT IN WEEK 5 WEEK OF JUNE 13th-17th
Monday
Warmup Stretch Workout Speed Drills Stretch
Tuesday
Warmup Stretch Workout Agility Drills Stretch
Wednesday
Warmup Stretch Shuttle Run (2X for Time) Stretch
Thrusday
Warmup Stretch Workout Speed Drills Stretch
Friday
Warmup Stretch Workout Agility Stretch
Saturday
Warmup Stretch 2.0 mile jog Stretch
MAIL IN RESULTS AFTER THURSDAYS WORK OUT IN WEEK 5 WEEK OF JUNE 13-17TH
Monday
Warmup Stretch Workout Speed Drills Stretch
Tuesday
Warmup Stretch Workout Agility Drills Stretch
Wednesday
Warmup Stretch Metabolic Training (3 sets) Stretch
Thrusday
Warmup Stretch Workout Speed Drills Stretch
Friday
Warmup Stretch Workout Agility Stretch
Saturday
Warmup Stretch Shuttle Run (2X for time) Stretch
Kilgore College
Monday
Warmup Stretch 2.0 Mile Jog
Tuesday
Off
Wednesday
Warmup Stretch Shuttle Run (3X for Time) Stretch
Thrusday
Off
Friday
Warmup Stretch Shuttle Run (3X for Time) Stretch
Saturday
Warmup Stretch 2.0 Mile Jog
Monday
Warmup Stretch Workout Speed Drills Stretch
Tuesday
Warmup Stretch Workout Agility Drills Stretch
Wednesday
Warmup Stretch Shuttle Run (3X for Time Stretch
Thrusday
Warmup Stretch Workout Speed Drills Stretch
Friday
Warmup Stretch Workout Agility Stretch
Saturday
Warmup Stretch Metabolic Training (5 sets) Stretch
Monday
Warmup Stretch Workout Speed Drills Stretch
Tuesday
Warmup Stretch Workout Agility Drills Stretch
Wednesday
Warmup Stretch 2.5 Mile Jog Stretch
Thrusday
Warmup Stretch Workout Speed Drills Stretch
Friday
Warmup Stretch Workout Agility Stretch
Saturday
Warmup Stretch Metabolic Training (5 sets) Stretch
Monday
Warmup Stretch Workout Speed Drills Stretch
Tuesday
Warmup Stretch Workout Agility Drills Stretch
Wednesday
Warmup Stretch Shuttle Run (3X for time) Stretch
Thrusday
Warmup Stretch Workout Speed Drills Stretch
Friday
Warmup Stretch Workout Agility Stretch
Saturday
Warmup Stretch Shuttle Run (3X for time) Stretch
MAIL IN RESULTS AFTER THURSDAYS WORK OUT IN WEEK 11 WEEK OF JULY 25th-29th
Monday
Warmup Stretch Workout Speed Drills Stretch
Tuesday
Warmup Stretch Workout Agility Drills Stretch
Wednesday
Warmup Stretch Shuttle Run (3X for time) Stretch
Thrusday
Warmup Stretch Workout Speed Drills Stretch
Friday
Warmup Stretch Workout Agility Stretch
Saturday
Warmup Stretch Metabolic Training (6 sets) Stretch
MAIL IN RESULTS AFTER THURSDAYS WORK OUT IN WEEK 11 WEEK OF JULY 25th-29th
Monday
Warmup Stretch Shuttle Run (3X for Time) Stretch
Tuesday
Off
Wednesday
Warmup Stretch Shuttle Run (3X for time) Stretch
Thrusday
Warmup Stretch 2.0 Mile Jog Stretch
Friday
Off
Saturday
Warmup Stretch Metabolic Training (6 sets) Stretch
Week 2
Initial Max Incline _________ Up 10 lbs ________ New Max ________
Squat
_________
________
________
Bench
_________
________
________
Week 5
Initial Max Incline _________ Up 10 lbs ________ New Max ________
Squat
_________
________
________
Bench
_________
________
________
MAIL IN RESULTS AFTER THURSDAYS WORK OUT IN WEEK 5 WEEK OF JUNE 13th-17TH
Week 7
Initial Max Incline _________ Up 10 lbs ________ New Max ________
Squat
_________
________
________
Bench
_________
________
________
Week 11
Initial Max Incline _________ Up 10 lbs ________ New Max ________
Squat
_________
________
________
Bench
_________
________
________
MAIL IN RESULTS AFTER THURSDAYS WORK OUT IN WEEK 11 WEEK OF JULY 25th-29th
Athens, TX
7:00
Navarro College
Kilgore
7:00
Kilgore
3:00
Cisco, TX
3:00
Little Rock, AR
2:00
Blinn College (Hall of Fame) (Parents Day) Tyler Junior College 1st Round Playoffs
Kilgore
3:00
Tyler, TX
3:00
TBA
TBA
SWJCFC Championship
TBA
TBA
Bowl Game
TBA
TBA