Strength Training

CAVALIER FOOTBALL

PHASE I:  PRE-SEASON  (AUG. 1 – WEEK 1)

Core Lifts: Power Clean, Bench

Week 1: 3 x 4 (60%)

  Week 2: 3 x 4 (50%)

  Week 3: 2 x 5 ; PC - 2 x 4 (50%)

  Week 4: Recovery/Active Rest

 

Auxiliary Lifts: Minimal, 2 – 3 per day.

Refer to Auxiliary sheet.

Reps will be kept between 8 & 10 unless otherwise noted by a coach.

* 2 – 3 workout days a week. Minimal Leg stuff; Prefer single leg Movements.

PHASE II:  IN-SEASON  (WEEK 1 – STATE CHAMPIONSHIP)

Core Lifts: Power Clean, Front Squat, Bench, Dead Lift

Week 1: 3 x 5 (65%, 75%, 85%), PC 3 x 4 (65%, 75%, 85%)

  Week 2: 3 x 3 (70%, 80%, 90%)

  Week 3: 5 x 3 x 1+ (75%, 85%, 95%)

  Week 4: 3 x 5 (40%, 50%, 60%), PC 3 x 4 (50%, 50%, 60%)

 

Auxiliary Lifts: Moderate, 3 – 4 per day.

Refer to Auxiliary sheet.

Reps will be kept between 10 & 12 unless otherwise noted by a coach.

PHASE I I I :   POST-SEASON (DEC. 1 – FEB. 1 )

 

Priorities: 1. Eliminate Structural Imbalances/Weakness that developed over course of season

2.  This would be the time to do 10s - MUSCULAR HYPERTROPHY....get em big!!!!!

3.  No running or conditioning at all done during this time....can do simple dot drills to warm

up and quick reactive drills but main emphasis is on lifting and getting stronger!!!!!

Core Lifts: Power Clean, Back Squat, Bench, Dead Lift

Week 1: 3 x 10 – 65%, 70%, 75% Empty the Bucket, PC – 3 x 4 (65%, 70%, 75%)

  Week 2: 3 x 10 – 70%, 75%, 80% Empty the Bucket, PC – 3 x 4 (70%, 75%, 80%)

  Week 3: 3 x 10 – 75%, 80%, 85% Empty the Bucket , PC – 3 x 4 (75%, 80%, 85%)

  Week 4: Bench, Back Squat, DL – 4 x 8 (65%, 70%, 75%, 80% Empty the Bucket)

Power Cleans – 4 x 2 (70%, 75%, 80%, 85%)

 

Auxiliary Lifts: Maximal, 5 – 6 per day.

Refer to Auxiliary sheet.

Reps will be keep between 8 & 10 unless otherwise noted by a coach.

PHASE IV:  OFF - SEASON (FEB. 1 – APR. 1)

 Priorities:   1.  Start doing light movement work as part of warm up that would include simple plyos, jumps, accelerations, basic COD work, etc.

2.  On all your strength lifts you would be doing 5s.....squats, presses, pulls, etc.

  3.  Can start doing cleans and snatches from the hang for sets of 3s

Core Lifts: Power Clean, Back Squat, Bench, Dead Lift

Week 1: Bench, Back Sq., DL - 5 x 5 (70%)

Power Cleans - 5 x 3 (80%)

  Week 2: Bench, Back Sq., DL - 5 x 5 (70%)

Power Cleans - 5 x 3 (75%)

  Week 3: Bench, Back Sq., DL - 5 x 5 (70%)

Power Cleans - 5 x 3 (80%)

Week 4: Bench, Back Sq., DL - 5 x 5 (60%)

Power Cleans - 5 x 3 (60%)

 

Auxiliary Lifts: Minimal, 2 – 3 per day.

Refer to Auxiliary sheet.

Reps will be kept between 8 & 10 unless otherwise noted by a coach.

PHASE V:  MANDATORY OTA’S (APR. 1 – AUG. 1)

 

Priorities: 1. Emphasis now shifts to 50/50 movement work and then work in weight room since you are Trying to get guys ready for  spring ball

2.  May need to do some conditioning (running work) for bigger lineman so they have an aerobic base going in to spring ball  that will 

help them recover more effectively between plays (lil guys don't need this - keep your work with them under 60yd  efforts during this time). 3. They need to be doing captain led 7 on 7s during week on off days and on Saturdays (this should start in mid-January to be honest)  

Core Lifts: Power Clean, Front Squat, Bench, Dead Lift

Week 1: 8 x 3 (70%)

Week 2: 8 x 2 (80%)

Week 3: 10 x 1+ (55, 60, 65, 70, 75, 80, 85, 90, 95, 100% Empty the Bucket)

Week 4: 6 x 3 (50%) – Last set 5 reps (on Bench Day last set do 7 second reps)

 

* Week 1 & 3 Bench – Negatives: Max plus 20 pounds.

* Week 2 & 4 Bench – Combine Bench: (45, 95, 135, 185, 225)

 

Auxiliary Lifts: Maximal, 5 – 6 per day. (Spring Camp – Moderate, 3 – 4 per day).

Refer to Auxiliary sheet.

Reps will be kept between 6 & 8 unless otherwise noted by a coach.

AUXILIARY LIFTS

MONDAY:POWER CLEAN DAY

Push Press

Hammer Curls/DB Incline Hammer Curls

Skull Crushers/DB Kickbacks

Reverse Curl/Zottoman Curl

Straight Bar Curl/DB Incline Curl

EZ Curl (21’s)/Concentration Curl

Finger Curls

Dips/Bench Dips

TUESDAY:SQUAT DAY

Leg Extensions

Leg Curls

Straight Bar Lunges/DB Lunges/ Lateral Lunges/Asterick Lunges

Calf Raises/DB Step Ups

Box/Back Squat

Single Leg Squat

Bear Jumps

WEDNESDAY:BENCH DAY

DB Incline Press/Incline Press

DB Shoulder Press/Military Press

Incline DB Fly/DB Fly

H/G Torso Raise

20’s (Front/Lateral Raise)

Diamond/Body Width/Wide Body Pushups

Tim Tebows

THURSDAY:DEAD LIFT DAY

Power Shrug/DB Shrug/Plate Shrug

DB Row/Upright Row

DB Bent/Bent Row

Reverse Fly’s

Straight Leg Deadlift

Long Bar Bent Row

Pull Ups

FRIDAY:

Bench Press: Negatives (Max + 20)

Combine (45, 95, 135, 185, 215, 225)

Destroyer