Summer Training Program

Our training program for the summer will continue to build upon those improvements that we made prior to the playing season. We want to increase upper and lower body power and explosiveness while decreasing the possibility of injury.

Our primary strength and power development exercises are the power clean, squat, bench press, jerk press, and deadlift. When performing these exercises, the weight that you use for the target reps should always be determined by a percentage of your projected 1 rep max. A chart is provided in this manual that you can use to determine the appropriate weight to use for an exercise based on your 1 rep max. Upon completion of the first 8 weeks of the summer program, you should re-test to find your new 1 rep maxes. Your max will most likely have increased from the last time that you tested it.

Key points to remember:

Follow the workout in the proper sequence.

Be sure to do a light jog, stretch, and dynamic exercises (pre-game agilities) before each workout.

Finish your workout with the core workout.

You should time yourself each time you do the 2 mile run.

Take any day off you want during the week, but do not take off more than one day in a row if possible.

Do not take off more than 2 days in week.

Track all of your work on the provided chart.

On the *Primary* Exercises, use the 1RM chart to determine the amount of weight you should use.

Day 1 Bench Press 3x10 70% Jerk Press 3x8 Close Grip Press 3x10 DB Extension 3x12 Front Lunge 2x10 Core Stabilization	Day 7 Incline Press 3x10 Jerk Press 3x8 Bench Dips 3x15 Lying DB Ext 3x12 Side Lunge 2x10 Core Stabilization	Day 13 Bench Press 3x8 76% Jerk Press 3x6 Close Grip Press 3x8 Skull crushers 3x10 Cross Lunge 2x8 Core Stabilization	Day 19 Incline Press 3x8 Jerk Press 3x6 Bench Dips 3x15 Cable pressdowns 3x10 Rear Lunge 2x8 Core Stabilization	Day 25 Bench Press 3x5 80% Jerk Press 3x5 Close Grip Press 3x5 Kickbacks 3x8 Front Lunge 2x8 Core Stabilization	Day 31 Incline Press 3x5 Jerk Press 3x5 Bench Dips 3x15 Lying DB Ext 3x8 Side Lunge 2x6 Core Stabilization	Day 37 Bench Press 3x3 90% Jerk Press 3x3 Close Grip Press 3x3 DB Extension 3x6 Cross Lunge 2x6 Core Stabilization	Day 43 Incline Press 3x3 Jerk Press 3x3 Bench Dips 3x15 Skull crushers 3x6 Rear Lunge 2x6 Core Stabilization
Day 2 Timed 2 mile run	Day 8 Timed 2 mile run	Day 14 Timed 2 mile run	Day 20 Timed 2 mile run	Day 26 Timed 2 mile run	Day 32 Timed 2 mile run	Day 38 Timed 2 mile run	Day 44 Timed 2 mile run
Day 3 Squat 3x10 70% Bicep Exercise 3x12 Wrist Exercises 2x12 Chin-ups 1 x max Face pulls 3x12 Pulling Exercise 2x12 Core Rotation	Day 9 Squat 3x10 72% Bicep Exercise 3x12 Wrist Exercises 2x12 Chin-ups 1 x max Face pulls 3x12 Pulling Exercise 2x12 Core Rotation	Day 15 Squat 3x8 76% Bicep Exercise 3x10 Wrist Exercises 2x12 Chin-ups 1 x max Face pulls 3x10 Pulling Exercise 2x10 Core Rotation	Day 21 Squat 3x8 78% Bicep Exercise 3x10 Wrist Exercises 2x12 Chin-ups 1 x max Face pulls 3x10 Pulling Exercise 2x10 Core Rotation	Day 27 Squat 3x6 80% Bicep Exercise 3x8 Wrist Exercises 2x12 Chin-ups 1 x max Face pulls 3x8 Pulling Exercise 2x8 Core Rotation	Day 33 Squat 3x6 82% Bicep Exercise 3x8 Wrist Exercises 2x12 Chin-ups 1 x max Face pulls 3x8 Pulling Exercise 2x8 Core Rotation	Day 39 Squat 3x3 88% Bicep Exercise 3x6 Wrist Exercises 2x12 Chin-ups 1 x max Face pulls 3x6 Pulling Exercise 2x6 Core Rotation	Day 45 Squat 3x3 90% Bicep Exercise 3x6 Wrist Exercises 2x12 Chin-ups 1 x max Face pulls 3x6 Pulling Exercise 2x6 Core Rotation
Day 4 Interval Program Level #3	Day 10 Interval Program Level #4	Day 16 Interval Program Level #5	Day 22 Interval Program Level #6	Day 28 Interval Program Level #3	Day 34 Interval Program Level #4	Day 40 Interval Program Level #5	Day 46 Interval Program Level #6
Day 5 Deadlift 3x8 70% Push-ups 1 x max Single leg SLDL 2x12 Front/side raises 2x12 5 pounds Military Press 3x12 Core Power	Day 11 Deadlift 3x8 72% DB Flies 3x12 Glute/Ham 2x15 Front/side raises 2x12 5 pounds Upright Rows 3x12 Core Power	Day 17 Deadlift 3x6 76% Push-ups 1 x max Single leg SLDL 2x10 Front/side raises 2x12 5 pounds Military Press 3x10 Core Power	Day 23 Deadlift 3x6 78% DB Flies 3x10 Glute/Ham 2x15 Front/side raises 2x12 5 pounds Upright Rows 3x10 Core Power	Day 29 Deadlift 3x5 80% Push-ups 1 x max Single leg SLDL 2x8 Front/side raises 2x12 5 pounds Military Press 3x8 Core Power	Day 35 Deadlift 3x5 82% DB Flies 3x8 Glute/Ham 2x15 Front/side raises 2x12 5 pounds Upright Rows 3x8 Core Power	Day 41 Deadlift 3x3 88% Push-ups 1 x max Single leg SLDL 2x6 Front/side raises 2x12 5 pounds Military Press 3x6 Core Power	Day 47 Deadlift 3x3 90% DB Flies 3x6 Glute/Ham 2x15 Front/side raises 2x12 5 pounds Upright Rows 3x6 Core Power
Day 6 Form running Sprint workout 2 plyos 2 agilities Do each plyo and agility twice each!	Day 12 Form running Sprint workout 2 plyos 2 agilities Do each plyo and agility twice each!	Day 18 Form running Sprint workout 2 plyos 2 agilities Do each plyo and agility twice each!	Day 24 Form running Sprint workout 2 plyos 2 agilities Do each plyo and agility twice each!	Day 30 Form running Sprint workout 2 plyos 2 agilities Do each plyo and agility twice each!	Day 36 Form running Sprint workout 2 plyos 2 agilities Do each plyo and agility twice each!	Day 42 Form running Sprint workout 2 plyos 2 agilities Do each plyo and agility twice each!	Day 48 Form running Sprint workout 2 plyos 2 agilities Do each plyo and agility twice each