Login |  Register |  help

Lifting Cycle III

Posted Monday, April 02, 2012 by Brian Schulenberg

FAIRVIEW FOOTBALL LIFTING

2012  CYCLE III 

LINEMEN

NAME:

 

 

 

DAY I    

Good Mornings           1X25       

Squat                          3X5

Lunge                          3X8

Band Squat                 60 secs

Straight Leg Dead       3X6

4 X Neck                     2X10

Shoulder Shrugs         2X10

Dips to Fatigue          

Shoulder Matrix           3X4

Situps                          125

Glute Ham                   2X10

DOTS                          3X

 

 

DAY II    

Good Mornings             1x25

Bench                              %

Incline                            2X8

Standing Military            2X8

4 X Shoulders                2X10

Lat Pull Downs              2X8

Bent Over Row              3X8

Big Bar Curls                 2X10

Tricep Ext                      2X10

Big Bar Rows                3X8

Balance                         2X45

Med Ball Drills               X 15

 

 

DAY III

Good Mornings1X25

Power Cleans               4X5

Front Squats                 3X5

Deadlifts                        3X5

Calf Raises                    2X12

Side Lunge                    2X8

4 X Neck                        2X10

Shoulder Matrix             3X4

Jerk the Giant                2X15

                       

 

DAY IV   

Good Mornings             1X25

DB ISO Bench              3X6

DB Incline                     2X8     

Close Grip Bench         2X8

Upright Row                 2X8

DB Bent Over Row       3X8    

EZ Bar Rev Curl           2X10

Skull Crunches             2X10

Reverse Dips                2Xfat

Pulls Ups to Fatigue

Jump Rope 100X/2X 25 SL

Pillars                          45

FAIRVIEW FOOTBALL LIFTING

2012  CYCLE III 

BACKS-RECEIVERS

NAME:

 

 

 

DAY I 

Good Mornings             1X25

Bench                             %

Incline                           2X8

Standing Military           2X8

4 X Shoulders               2X10

Lat Pull Downs             2X8 Bent Over Rows           3X8

Big Bar Curls                2X10

Tricep Ext                     2X10

Big Bar Rows               3X8

Balance                        2X45

Med Ball Drills                X15

 

        

 

DAY II

Good Mornings            1X25

Squat                            3X5

Lunge                           3X8

Band Squat                  60 sec

Straight Leg Dead        3X6

4 X Neck                      2X10

Shoulder Shrugs          2X10

Dips to Fatigue

Shoulder Matrix            3X4

Situps                           125

Glute Ham                    2X10

DOTS                           3X 

 

 

DAY III 

Good Mornings             1X25

DB ISO  Bench             3X6

DB Incline                     2X8   

Close Grip Bench         2X8

Upright Row                 2X8

DB Bent Over Row       3X8    

EZ Bar Rev Curl           2X10

Skull Crunches             2X10

Reverse Dips               2Xfat

Pull Ups to Fatigue

Jump Rope 100 X/25 SL

 

 

 

 

DAY IV 

Good Mornings              1X25

Power Cleans                4X5

Front Squats                  3X5

Deadlifts                         3X5

Calf Raises                    2X12

Side Lunge                    2X8

4 X Neck                        2X10

Shoulder Matrix             3X4

Jerk the Giant                2X15

Pillars                            45 sec

 

 

 

 

 

 

 

CYCLE III WARM UP AND STRETCH DOWN

 

Day 1- 2 (All 9 weeks)                                     AFTER LIFT

ON STOMACH                                                                Jump Rope Routines

                                                                               Plyo Drills                                                                      

Rt Leg Lft Arm Raise 8x                                                 Dot Pads

Lft Leg Rt Arm Raise 8x                                                 Plyo Boxes

                                                                                      Balance Ball Drills

Back Raise Push Ups 8x                                                Stretch Band Runs

                                                                                      Plate Lunges

ON ALL 6’s                                                                    Plate Bear Crawls

 

Dog and Bush 8x each leg (up-kick-back-down)

 

ON ALL 4’s

 

Hand Walk 8x

Foot Walk 8x

 

On Back On Stomach

Rt/Lt Leg Over

 

 

ON FEET

High Knee

Butt Slap

Cross Over

Drive to Sky

Squat Thrust

 

Day 3-4 (All 9 weeks)

Snail Walk to Mid Court

Straight Forward Lunge

Lunge with Twist

Lunge with Elbow Dip

Side Squat Both Ways

Skater F/B

Hi Knee Cariocca 2x

Sideway Pivot and Run


CYCLE III    

Percentages

BENCH MAX:      

 


Week 1April 2 – April 5

 

                    8      8      8

                   60     65     70

                   ___    ___    ___

 

Week 2 April 10 - 13

                  

                    8      8      8      8

                   60     65     70     75

                   ___   ___   ___    ___

 

 

Week 3 - April 16- 19

 

                    8      6      4

                   65     75     85

                   ___   ___   ___

Week 4 - April 24 - 26

                  

 

                    8      6      6      4

                   65     75     75     85

                   ___   ___   ___   ___

 

 

Week 5 – April 30 – May 4

    

                    8      6      6      4

                    65    75    75    85

 

                   ___   ___   ___  ___

 

 

         

Week 6 – May 7 - 11

                    8      4      3

                   70     85     90

                    ___   ___   ___

 

 

 

Week 7 – May 14 - 18

 

                    5      4      3      2

                   85     90     95     100

                  ___   ___    ___   ___

 

         

Week 8 – May 21- 25

    

                    8      6      6      4

                   65     75     75     85

         

                  ___   ___   ___   ___

 

Week 9 – May 29 - 31

    

                    8      6      6     

                   65     75     75    

                   ___   ___   ___

 

Week 10  - June 4 – June 8

                        8     6      6 

                       65    75    75

                       FINALS WEEK

                             ____ ____ ____

 

Week 10 Finals NO LIFTING           


 

FAIRVIEW FOOTBALL

WEIGHTLIFTING

2012 - CYCLE III

CALENDAR

 

 3:00 PM             Dressed and Ready to Stretch    *Lifting Days

Week

M

T

W

Th

F

1

 

April 2*

 

April 3*

April 4*

April 5*

April 6

OFF

2

 

April 9

OFF

April 10*

April 11*

April 12*

April13*

3

April 16*

April 17th*

 

 

April 18th*

April 19th*

April 20th

OFF

4

 

April 23

OFF

April 24*

GUT

 

 

April 25

OFF

April 26*

GUT

April 27

OFF

5

 

April 30*

 

May 1*

 

off

May 3*

 

May 4*

 

6

 

May 7*

May 8*

off

May 10*

May 11*

7

 

May 14*

 

May 15*

 

off

May 17*

 

May 18*

 

8

 

May 21*

May 22*

off

May 24*

 

May 25*

9

  

May 28

Memorial Day

off

May 29*

GUT

off

 

May 31*

 GUT

June 1

OFF

 

 

 

10

Finals No Lifting

 

June 4

Off

 

June 5

Finals

 

June 6

Finals

 

June 7

Finals

June 8

Helmet Fitting

3:00 pm Srs.

3:45 pm Jrs.

4:30 pm Sophs.

5:00 pm Frosh.

 

June 4-5-6-7                                      NO Lifting FINALS WEEK

June 8                                                Helmet fitting – Times above                                     

June 11                                              Summer Cycle lifting begins              

This page was created in 0.1641 seconds on server 132