strength conditioning manual kilgore college football 2011

KILGORE COLLEGE RANGER FOOTBALL

2011

STRENGTH & CONDITIONING

MANUAL

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

KC Football Goals for Summer 2011

I, _______________________ will do everything in my power to accomplish the goals that are set for me in helping KC become the Southwest Junior College Football Conference Overall Champions. Post-Test Pre-Test Incline _____ Incline _____ Squat _____ Squat _____ Bench _____ Bench _____ 10 _____ 10 _____ 40 _____ 40 _____ Vertical Jump _____ Vertical Jump _____ Standing B.J. _____ Standing B.J. _____

ProAgility _____ Pro Agility _____ Sit and Reach _____ Sit and Reach _____ Weight _____ Weight _____ _____________________________ ____________________________ Player Signature Coach Signature

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

Weight workout for May 16-20 Monday 1. Incline 4x8 at 50, 55, 60, 65% Close Grip Bench 2x10 2. Lat Pulldowns 3x10 DB Rows 3x10 Neck 2x10 Dips 2x10 3. Military Press 4x10 30, 30, 35, 35 of bench max Front Raises 3x10 4. Upright Rows 3x10 Add 10 lbs each time Calf Raises 2x15 Crunches 3x10 Pull-Ups 2x10 Tuesday 1. Squat 4x8 50, 55, 60, 65% 2. Straight Leg Dead Lift 3x10 35% of squat max Calf Raises 2x15 Hurdles (Under) 3. DB Lunges 4x10 Back Extension 2x10 4. Power Cleans 4x5 (LIGHT) Single Leg Curls 2x10 Thursday 1. Bench 4x8 at 50, 55, 60, 65% DB Incline 2x10 2. DB Shoulder Press 4x10 Neck 2x10 Dips 2x10 3. Low Lat Pulls 4x10 Bent Over Rows 3x8 4. Upright Rows 3x10 Add 10 lbs each time Calf Raises 2x15 Crunches 3x10 Pull-Ups 2x10 Friday 1. Front Squat 4x8 45, 50, 55, 55% 2. Straight Leg Dead Lift 3x10 35% of squat max Calf Raises 2x15 Hurdles (Over) 3. SB Lunges 4x8 Back Extension 2x10 4. Hang Cleans 4x5 (LIGHT) Single Leg Ext 2x10

Kilgore College Summer Workouts 2011

Week of May 16th

Monday Tuesday Warmup Warmup Stretch Stretch Workout Workout Speed Drills Agility Drills Stretch Stretch Wednesday Thrusday Warmup Warmup Stretch Stretch 1.5 mile jog Workout Stretch Speed Drills Stretch Friday Saturday Warmup Off Stretch Workout Agility Stretch

Weight workout for May 23-27 Monday 1. Incline 4x8 at 55, 60, 65, 70% Close Grip Bench 2x10 2. Lat Pulldowns 3x10 DB Rows 3x10 Neck 2x10 Dips 2x10 3. Military Press 4x10 30, 30, 35, 35 of bench max Front Raises 3x10 4. Upright Rows 3x10 Add 10 lbs each time Calf Raises 2x15 Crunches 3x10 Pull-Ups 2x10 Tuesday 1. Squat 4x8 55, 60, 65, 70% 2. Straight Leg Dead Lift 3x10 35% of squat max Calf Raises 2x15 Hurdles (Under) 3. DB Lunges 4x10 Back Extension 2x10 4. Power Cleans 4x5 (LIGHT) Single Leg Curls 2x10 Thursday 1. Bench 4x8 at 55, 60, 65, 70% DB Incline 2x10 2. DB Shoulder Press 4x10 Neck 2x10 Dips 2x10 3. Low Lat Pulls 4x10 Bent Over Rows 3x8 4. Upright Rows 3x10 Add 10 lbs each time Calf Raises 2x15 Crunches 3x10 Pull-Ups 2x10 Friday 1. Front Squat 4x8 50, 50, 55, 60% 2. Straight Leg Dead Lift 3x10 35% of squat max Calf Raises 2x15 Hurdles (Over) 3. SB Lunges 4x8 Back Extension 2x10 4. Hang Cleans 4x5 (LIGHT) Single Leg Ext 2x10

10 Pound Up Day


Week of May 23rd


10 Pound Up Day

Weight workout for May 30-June 3 Monday 1. Incline 4x8 at 60, 65, 70, 75% Close Grip Bench 2x10 2. Lat Pulldowns 3x10 DB Rows 3x10 Neck 2x10 Dips 2x10 3. Military Press 4x10 30, 30, 35, 35 of bench max Front Raises 3x10 4. Upright Rows 3x10 Add 10 lbs each time Calf Raises 2x15 Crunches 3x10 Pull-Ups 2x10 Tuesday 1. Squat 4x8 60, 65, 70, 75% 2. Straight Leg Dead Lift 3x10 35% of squat max Calf Raises 2x15 Hurdles (Under) 3. DB Lunges 4x10 Back Extension 2x10 4. Power Cleans 4x5 (LIGHT) Single Leg Curls 2x10 Thursday 1. Bench 4x8 at 60, 65, 70, 75% DB Incline 2x10 2. DB Shoulder Press 4x10 Neck 2x10 Dips 2x10 3. Low Lat Pulls 4x10 Bent Over Rows 3x8 4. Upright Rows 3x10 Add 10 lbs each time Calf Raises 2x15 Crunches 3x10 Pull-Ups 2x10 Friday 1. Front Squat 4x8 45, 50, 55, 55% 2. Straight Leg Dead Lift 3x10 35% of squat max Calf Raises 2x15 Hurdles (Over) 3. SB Lunges 4x8 Back Extension 2x10 4. Hang Cleans 4x5 (LIGHT) Single Leg Ext 2x10


Week of May 30th


Weight workout for June 6-10 Monday 1. Incline 4x5 65, 70, 75, 80% Close Grip Bench 2x10 2. Lat Pulldowns 3x10 DB Rows 3x10 Neck 2x10 Dips 2x10 3. Military Press 4x10 30, 30, 35, 35 of bench max Front Raises 3x10 4. Upright Rows 3x10 Add 10 lbs each time Calf Raises 2x15 Crunches 3x10 Pull-Ups 2x10 Tuesday 1. Squat 4x5 65, 70, 75, 80% 2. Straight Leg Dead Lift 3x10 35% of squat max Calf Raises 2x15 Hurdles (Under) 3. DB Lunges 4x10 Back Extension 2x10 4. Power Cleans 4x5 Single Leg Curls 2x10 Thursday 1. Bench 4x5 65, 70, 75, 80% DB Incline 2x10 2. DB Shoulder Press 4x10 Neck 2x10 Dips 2x10 3. Low Lat Pulls 4x10 Bent Over Rows 3x8 4. Upright Rows 3x10 Add 10 lbs each time Calf Raises 2x15 Crunches 3x10 Pull-Ups 2x10 Friday 1. Front Squat 4x8 45, 50, 55, 55% 2. Straight Leg Dead Lift 3x10 35% of squat max Calf Raises 2x15 Hurdles (Over) 3. SB Lunges 4x8 Back Extension 2x10 4. Hang Cleans 4x5 Single Leg Ext 2x10


Week of June 6th

Monday Tuesday Warmup Warmup Stretch Stretch Workout Workout Speed Drills Agility Drills Stretch Stretch Wednesday Thrusday Warmup Warmup Stretch Stretch Metabolic Training (3 sets) Workout Stretch Speed Drills Stretch Friday Saturday Warmup Warmup Stretch Stretch Workout 1.5 mile jog Agility Stretch Stretch


MAIL IN RESULTS AFTER THURSDAY’S WORK OUT IN WEEK 5 WEEK OF JUNE 13th-17th


Week of June 13th

Monday Tuesday Warmup Warmup Stretch Stretch Workout Workout Speed Drills Agility Drills Stretch Stretch Wednesday Thrusday Warmup Warmup Stretch Stretch Shuttle Run (2X for Time) Workout Stretch Speed Drills Stretch Friday Saturday Warmup Warmup Stretch Stretch Workout 2.0 mile jog Agility Stretch Stretch

MAIL IN RESULTS AFTER THURSDAY’S

WORK OUT IN WEEK 5 WEEK OF JUNE 13-17TH


Week of June 20th

Monday Tuesday Warmup Warmup Stretch Stretch Workout Workout Speed Drills Agility Drills Stretch Stretch Wednesday Thrusday Warmup Warmup Stretch Stretch Metabolic Training (3 sets) Workout Stretch Speed Drills Stretch Friday Saturday Warmup Warmup Stretch Stretch Workout Shuttle Run (2X for time) Agility Stretch Stretch

Weight workout for June 27-July 1 Monday- Max on Incline, 80% of Max, Do to failure Tuesday- Max on Squat, 80% of Max, Do to failure Thursday- Max on Bench, 80% of Max, Do to failure Friday- Off

WRITE DOWN NEW MAXES ON WEEK 7 UP DAY SHEET


Week of June 27th Monday Tuesday Warmup Off Stretch 2.0 Mile Jog Wednesday Thrusday Warmup Off Stretch Shuttle Run (3X for Time) Stretch Friday Saturday Warmup Warmup Stretch Stretch Shuttle Run (3X for Time) 2.0 Mile Jog Stretch

Weight workout for July 4-8 Monday 1. Incline 3x5 80, 85, 90% To Failure at 95% Close Grip Bench 2x10 2. Lat Pulldowns 3x10 DB Rows 3x10 Neck 2x10 Dips 2x10 3. Military Press 4x10 30, 30, 35, 35 of bench max Front Raises 3x10 4. Upright Rows 3x10 Add 10 lbs each time Calf Raises 2x15 Crunches 3x10 Pull-Ups 2x10 Tuesday 1. Squat 4x5 75, 80, 85, 85% 2. Straight Leg Dead Lift 3x10 35% of squat max Calf Raises 2x15 Hurdles (Under) 3. DB Lunges 4x10 Back Extension 2x10 4. Power Cleans 4x5 Single Leg Curls 2x10 Thursday 1. Bench 3x5 80, 85, 90% To Failure at 95% DB Incline 2x10 2. DB Shoulder Press 4x10 Neck 2x10 Dips 2x10 3. Low Lat Pulls 4x10 Bent Over Rows 3x8 4. Upright Rows 3x10 Add 10 lbs each time Calf Raises 2x15 Crunches 3x10 Pull-Ups 2x10 Friday 1. Front Squat 4x8 50, 50, 55, 60% 2. Straight Leg Dead Lift 3x10 35% of squat max Calf Raises 2x15 Hurdles (Over) 3. SB Lunges 4x8 Back Extension 2x10 4. Hang Cleans 4x5 Single Leg Ext 2x10


Week of July 4th

Monday Tuesday Warmup Warmup Stretch Stretch Workout Workout Speed Drills Agility Drills Stretch Stretch Wednesday Thrusday Warmup Warmup Stretch Stretch Shuttle Run (3X for Time Workout Stretch Speed Drills Stretch Friday Saturday Warmup Warmup Stretch Stretch Workout Metabolic Training (5 sets) Agility Stretch Stretch

Weight workout for July 11-15 Monday 1. Incline 4x8 at 45, 50, 55, 60% Close Grip Bench 2x10 2. Lat Pulldowns 3x10 DB Rows 3x10 Neck 2x10 Dips 2x10 3. Military Press 4x10 30, 30, 35, 35 of bench max Front Raises 3x10 4. Upright Rows 3x10 Add 10 lbs each time Calf Raises 2x15 Crunches 3x10 Pull-Ups 2x10 Tuesday 1. Squat 4x8 45, 50, 55, 60% 2. Straight Leg Dead Lift 3x10 35% of squat max Calf Raises 2x15 Hurdles (Under) 3. DB Lunges 4x10 Back Extension 2x10 4. Power Cleans 4x5 (2 LIGHT and 2 HEAVY) Single Leg Curls 2x10 Thursday 1. Bench 4x8 at 45, 50, 55, 60% DB Incline 2x10 2. DB Shoulder Press 4x10 Neck 2x10 Dips 2x10 3. Low Lat Pulls 4x10 Bent Over Rows 3x8 4. Upright Rows 3x10 Add 10 lbs each time Calf Raises 2x15 Crunches 3x10 Pull-Ups 2x10 Friday 1. Front Squat 4x8 45, 50, 55, 55% 2. Straight Leg Dead Lift 3x10 35% of squat max Calf Raises 2x15 Hurdles (Over) 3. SB Lunges 4x8 Back Extension 2x10 4. Hang Cleans 4x5 (LIGHT) Single Leg Ext 2x10


Week of July 11th

Monday Tuesday Warmup Warmup Stretch Stretch Workout Workout Speed Drills Agility Drills Stretch Stretch Wednesday Thrusday Warmup Warmup Stretch Stretch 2.5 Mile Jog Workout Stretch Speed Drills Stretch Friday Saturday Warmup Warmup Stretch Stretch Workout Metabolic Training (5 sets) Agility Stretch Stretch

Weight workout for July 18-22 Monday 1. Incline 4x8 at 50, 55, 60, 65% Close Grip Bench 2x10 2. Lat Pulldowns 3x10 DB Rows 3x10 Neck 2x10 Dips 2x10 3. Military Press 4x10 30, 30, 35, 35 of bench max Front Raises 3x10 4. Upright Rows 3x10 Add 10 lbs each time Calf Raises 2x15 Crunches 3x10 Pull-Ups 2x10 Tuesday 1. Squat 4x8 50, 55, 60, 65% 2. Straight Leg Dead Lift 3x10 35% of squat max Calf Raises 2x15 Hurdles (Under) 3. DB Lunges 4x10 Back Extension 2x10 4. Power Cleans 4x5 (2 LIGHT and 2 HEAVY) Single Leg Curls 2x10 Thursday 1. Bench 4x8 at 50, 55, 60, 65% DB Incline 2x10 2. DB Shoulder Press 4x10 Neck 2x10 Dips 2x10 3. Low Lat Pulls 4x10 Bent Over Rows 3x8 4. Upright Rows 3x10 Add 10 lbs each time Calf Raises 2x15 Crunches 3x10 Pull-Ups 2x10 Friday 1. Front Squat 4x8 45, 50, 55, 55% 2. Straight Leg Dead Lift 3x10 35% of squat max Calf Raises 2x15 Hurdles (Over) 3. SB Lunges 4x8 Back Extension 2x10 4. Hang Cleans 4x5 (LIGHT) Single Leg Ext 2x10


Week of July 18th

Monday Tuesday Warmup Warmup Stretch Stretch Workout Workout Speed Drills Agility Drills Stretch Stretch Wednesday Thrusday Warmup Warmup Stretch Stretch Shuttle Run (3X for time) Workout Stretch Speed Drills Stretch Friday Saturday Warmup Warmup Stretch Stretch Workout Shuttle Run (3X for time) Agility Stretch Stretch

Weight workout for July 25-July 29 Monday 1. Incline 4x8 at 55, 60, 65, 70% Close Grip Bench 2x10 2. Lat Pulldowns 3x10 DB Rows 3x10 Neck 2x10 Dips 2x10 3. Military Press 4x10 30, 30, 35, 35 of bench max Front Raises 3x10 4. Upright Rows 3x10 Add 10 lbs each time Calf Raises 2x15 Crunches 3x10 Pull-Ups 2x10 Tuesday 1. Squat 4x8 55, 60, 65, 70% 2. Straight Leg Dead Lift 3x10 35% of squat max Calf Raises 2x15 Hurdles (Under) 3. DB Lunges 4x10 Back Extension 2x10 4. Power Cleans 4x5 (LIGHT) Single Leg Curls 2x10 Thursday 1. Bench 4x8 at 55, 60, 65, 70% DB Incline 2x10 2. DB Shoulder Press 4x10 Neck 2x10 Dips 2x10 3. Low Lat Pulls 4x10 Bent Over Rows 3x8 4. Upright Rows 3x10 Add 10 lbs each time Calf Raises 2x15 Crunches 3x10 Pull-Ups 2x10 Friday 1. Front Squat 4x8 50, 50, 55, 60% 2. Straight Leg Dead Lift 3x10 35% of squat max Calf Raises 2x15 Hurdles (Over) 3. SB Lunges 4x8 Back Extension 2x10 4. Hang Cleans 4x5 (2 LIGHT and 2 HEAVY) Single Leg Ext 2x10

MAIL IN RESULTS AFTER THURSDAY’S WORK OUT IN WEEK 11 WEEK OF JULY 25th-29th


Week of July 25th

Monday Tuesday Warmup Warmup Stretch Stretch Workout Workout Speed Drills Agility Drills Stretch Stretch Wednesday Thrusday Warmup Warmup Stretch Stretch Shuttle Run (3X for time) Workout Stretch Speed Drills Stretch Friday Saturday Warmup Warmup Stretch Stretch Workout Metabolic Training (6 sets) Agility Stretch Stretch

MAIL IN RESULTS AFTER THURSDAY’S WORK OUT IN WEEK 11 WEEK OF JULY 25th-29th


Week of August 1st

Monday Tuesday Warmup Off Stretch Shuttle Run (3X for Time) Stretch Wednesday Thrusday Warmup Warmup Stretch Stretch Shuttle Run (3X for time) 2.0 Mile Jog Stretch Stretch Friday Saturday Off Warmup Stretch Metabolic Training (6 sets) Stretch

Weight workout for August 1-5 Monday- Off Tuesday- Off Thursday- Off Friday- Off

Week 2 Initial Max Up 10 lbs New Max Incline _________ ________ ________ Squat _________ ________ ________ Bench _________ ________ ________

Week 5

Initial Max Up 10 lbs New Max Incline _________ ________ ________ Squat _________ ________ ________ Bench _________ ________ ________

MAIL IN RESULTS AFTER THURSDAY’S WORK OUT IN WEEK 5 WEEK OF JUNE 13th-17TH

Week 7 Initial Max Up 10 lbs New Max Incline _________ ________ ________ Squat _________ ________ ________ Bench _________ ________ ________

Week 11

Initial Max Up 10 lbs New Max Incline _________ ________ ________ Squat _________ ________ ________ Bench _________ ________ ________

MAIL IN RESULTS AFTER THURSDAY’S WORK OUT IN WEEK 11

WEEK OF JULY 25th-29th

KILGORE COLLEGE FOOTBALL SCHEDULE

2011 August 25th Hutchinson Community College Hutchinson, KS 7:00 September 3rd Tyler Junior College Kilgore 7:00 September 10th Trinity Valley Community College Athens, TX 7:00 September 24th Navarro College Kilgore 7:00 October 1st NE Oklahoma A&M College Kilgore 3:00

(Homecoming) October 8th Cisco Junior College Cisco, TX 3:00

October 15th Arkansas Baptist College Little Rock, AR 2:00

October 22nd Blinn College Kilgore 3:00 (Hall of Fame) (Parents Day) October 29th Tyler Junior College Tyler, TX 3:00

November 5th 1st Round Playoffs TBA TBA November 12th SWJCFC Championship TBA TBA December 3rd Bowl Game TBA TBA

strength conditioning manual kilgore college football 2011

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