Professional Documents
Culture Documents
Week- 1 NAME________________________
Monday
Barbell warm-up- Hang clean, front squat, press- 5 reps each
Hang squat clean- 3 reps with greens or yellows
1. Hang clean- 5_____, 5_____, 5_____, 5_____ L
2. Back squat- 5_____, 5_____, 5_____, 5_____, 5______H
3. Bench press- 5_____, 5_____, 5_____, 5_____, 5_____ H
4. Barbell press - 5_____, 5_____, 5_____, 5_____ L all arms no legs
5. Chins/Lat circuit- 10_____, 10_____, 10______, 10______
6. Skullies- 15_____, 12______, 10______
7. Alt. D.B. upright row- 15_____, 12______, 10______
8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction
9. Weighted sit-ups- 15_____, 15______, 15______, 15______
10. Ab circuits- 10 x 20 reps each cuff work
Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or
treatment
Tuesday EXTRA!
Wednesday 3 boxes
Barbell warm-up- Hang snatch, overhead squat, snatch press- 5 reps each
1. Complex I 6_____, 6_____, 6______, 6______ L
2. Step-up- 5_____, 5_____, 5______, 5______ H
3. Incline bench- 5_____, 5_____, 5______, 5______ H
4. Clean pull - 5_____, 5_____, 5______, 5______ work up to last set of cleans from
Friday
5. Weighted Glute/ham raise- 10______, 10______, 10_____ Superset with leg curls
6. Leg curl 10_____, 10_____, 10______
7. Barbell curl- 15_____, 12______, 10______
8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction
9. Weighted sit-ups- 15_____, 15______, 15______, 15______
10. Ab circuits- 10 x 20 reps each cuff work
Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or
treatment
Thursday- EXTRA
Friday 3 boxes
Barbell warm-up- Hang clean, front squat, press- 5 reps each
Hang squat clean- 3 reps with greens or yellows
1. Power clean- 3_____, 3_____, 3_____, 3_____, 3_______H
2. Split jerk- 5_____, 5_____, 3_____, 3_____, 3______H
3. Back squat - 5_____, 5_____, 5_____, 5_____, 5______L
4. Bench press - 5_____, 5_____, 5_____, 5_____, 5______L
8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction
9. Weighted sit-ups- 15_____, 15______, 15______, 15______
10. Ab circuits- 12 x 20 reps each cuff work & slide board- 3 x 10 reps
Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or
treatment
Rules for sets, reps and gradual progression
4 sets the first two sets are warm-ups, the last two sets are heavy work sets.
5 sets the first two sets are warm-ups, the last three sets are heavy work sets.
H=Heavy-80-95% M=Medium-70-75% L=Light- 60-65%
LOUISIANA STATE UNIVERSITY 2009 SPRING PRACTICE WORKOUT
Week- 5 NAME________________________
Monday- Practice
Tuesday- Practice
Wednesday
Barbell warm-up- Hang clean, front squat, press- 5 reps each
Hang squat clean- 3 reps with greens or yellows
1. 3 position clean- 3_____, 3_____, 3_____, 3_____, 3_____ L
2. Back squat- 5_____, 5_____, 3_____, 3_____, 3______H
3. Bench press- 5_____, 5_____, 3_____, 3_____, 3_____ H
4. Barbell press - 5_____, 5_____, 5_____, 5_____ L all arms no legs
5. Chins/Lat circuit- 10_____, 10_____, 10______
6. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction
7. Weighted sit-ups- 15_____, 15______, 15______, 15______
8. Ab circuits- 10 x 20 reps each cuff work
Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or
treatment
Thursday
Friday
Barbell warm-up- Hang snatch, overhead squat, snatch press- 5 reps each
Complex I- Snatch high pull, hang snatch, squat to snatch press- 2 reps each with greens
1. Hang Snatch 5_____, 4_____, 3______, 3______ M
2. Step-up- 5_____, 5_____, 5______, 5______ H
3. DB incline- 5_____, 4_____, 3______, 3______ H
4. Clean pull - 5_____, 5_____, 5______, 5______ work up to last set of cleans from
Friday
5. Weighted Glute/ham raise- 8______ Superset with leg curls
6. Leg curl 8_____
7. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction
6. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction
7. Weighted sit-ups- 15_____, 15______, 15______, 15______
8. Ab circuits- 12 x 20 reps each cuff work
Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or
treatment
Notes:____________________________________________
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LOUISIANA STATE UNIVERSITY 2009 SPRING PRACTICE WORKOUT
Week- 7 NAME________________________
Monday- Practice
Tuesday- Practice
Wednesday- Off, optional workout. Pro-timing day for Srs.
Barbell warm-up- Hang snatch, overhead squat, snatch press- 5 reps each
Complex I- Snatch high pull, hang snatch, squat to snatch press- 2 reps each with greens
1. Hang Snatch 5_____, 4_____, 3______, 3______ M
2. Step-up- 5_____, 5_____, 5______, 5______ H
3. DB incline- 5_____, 4_____, 3______, 3______ H
4. Clean pull - 5_____, 5_____, 5______, 5______ work up to last set of cleans from
Friday
5. Weighted Glute/ham raise- 8______, 8______ Superset with leg curls
6. Leg curl 8_____, 8_____
7. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction
8. Weighted sit-ups- 15_____, 15______, 15______, 15______
9. Ab circuits- 12 x 20 reps each cuff work & slide board- 3 x 10 reps
Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or
treatment
Thursday
Barbell warm-up- Hang clean, front squat, press- 5 reps each
Hang squat clean- 3 reps with greens or yellows
1. Power clean- 3_____, 3_____, 2_____, 2_____, 2_______H
2. Split jerk- 3_____, 3_____, 3_____, 2_____, 2______H
3. Back squat - 5_____, 5_____, 3_____, 3_____, 3______L
4. Bench press - 5_____, 5_____, 3_____, 3_____, 3______L
Notes:____________________________________________
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LOUISIANA STATE UNIVERSITY 2009 SPRING PRACTICE WORKOUT
Week- 8 NAME________________________
Monday
Barbell warm-up- Hang clean, front squat, press- 5 reps each
Hang squat clean- 3 reps with greens or yellows
1. Hang clean- 3_____, 3_____ 3 Pos. cln. 3_____, 3_____, 3_____ L
2. Back squat- 5_____, 5_____, 3_____, 3_____, 3______H
3. Bench press- 5_____, 5_____, 3_____, 3_____, 3_____ H With chains
4. Barbell press - 5_____, 5_____, 5_____, 5_____ L all arms no legs
5. Chins/Lat circuit- 10_____, 10_____, 10______, 10______
6. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction
7. Weighted sit-ups- 15_____, 15______, 15______, 15______
8. Ab circuits- 12 x 20 reps each cuff work
Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or
treatment
Tuesday- Practice
Wednesday
Barbell warm-up- Hang snatch, overhead squat, snatch press- 5 reps each
Complex I- Snatch high pull, hang snatch, squat to snatch press- 2 reps each with greens
1. Hang snatch 3_____, 3_____, 3______, 3______, 3_____ M
2. Box step-ups- 5_____, 5_____, 5______, 5______ H
Notes:____________________________________________
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LOUISIANA STATE UNIVERSITY 2009 OFFSEASON WORKOUT
Week- 9 NAME________________________
Monday - no running
Barbell warm-up- Hang clean, front squat, press- 5 reps each
Hang squat clean- 3 reps with greens or yellows
1. Hang clean- 3_____, 3_____ 3 pos. clean- 3_____, 3_____, 3_____ L
2. Back squat- 5_____, 5_____, 3_____, 3_____, 3______H
3. Bench press- 5_____, 5_____, 3_____, 3_____, 3_____ H Chains
4. Barbell press - 5_____, 5_____, 5_____, 5_____ L all arms no legs
5. Chins/Lat circuit- 10_____, 10_____, 10______, 10______
6. D.B. press- 10_____, 10_____, 10______
7. Skullies- 10______, 10______, 10______
8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction
9. Weighted sit-ups- 15_____, 15______, 15______, 15______
10. Ab circuits- 12 x 20 reps each cuff work
Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or
treatment
Tuesday
Wednesday
Barbell warm-up- Hang snatch, overhead squat, snatch press- 5 reps each
Complex I- Snatch high pull, hang snatch, squat to snatch press- 2 reps each with greens
1. 3 pos. snatch 3_____, 3_____, 3______, 3______, 3_____ M
2. Box step-ups- 5_____, 5_____, 5______, 5______ H
3. D.B. bench- 5_____, 4_____, 3______, 3______ H Double singles
4. Clean pull - 5_____, 5_____, 5______, 5______ work up to last set of cleans from
Friday
5. Weighted Glute/ham raise- 8______, 8______, 8_____ Superset with leg curls
6. Leg curl 8_____, 8_____, 8______
7. Fat bar curl- 10______, 10______ , 10_______
8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction
9. Weighted sit-ups- 15_____, 15______, 15______, 15______
10. Ab circuits- 12 x 20 reps each cuff work & slide board- 3 x 10 reps
Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or
treatment
Thursday
Friday
Barbell warm-up- Hang clean, front squat, press- 5 reps each
Hang squat clean- 3 reps with greens or yellows
1. Power clean- 3_____, 3_____, 2_____, 2_____,2_______H
2. Split jerk- 3_____, 3_____, 3_____, 2_____, 2______H
3. Back squat - 5_____, 5_____, 3_____, 3_____, 3______L
4. Bench press - 5_____, 5_____, 3_____, 3_____, 3______L
5. Chins/Hammer circuit- 10_____, 10_____, 10______, 10______
6. Push-ups- 20______, 20______, 20______
7. Power shrugs- 10_____, 10_____, 10______
8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction
9. Weighted sit-ups- 15_____, 15______, 15______, 15______
10. Ab circuits- 12 x 20 reps each cuff work & slide board- 3 x 10 reps
Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or
treatment
Rules for sets, reps and gradual progression
4 sets the first two sets are warm-ups, the last two sets are heavy work sets.
5 sets the first two sets are warm-ups, the last three sets are heavy work sets.
H=Heavy-80-95% M=Medium-70-75% L=Light- 60-65%
LOUISIANA STATE UNIVERSITY 2009 OFFSEASON WORKOUT
Week- 10 NAME________________________
Monday- Speed improvement drills
Barbell warm-up- Hang clean, front squat, press- 5 reps each
Barbell warm-up- Hang snatch, overhead squat, snatch press- 5 reps each
Complex I- Snatch high pull, hang snatch, squat to snatch press- 2 reps each with greens
1. Hang sn + 3 pos. snatch 3_____, 3_____, 3______, 3______, 3_____ Light &
explosive!
2. Walking lunge- 5_____, 5_____, 5______, 5______
3. D.B. bench- 5_____, 4_____, 3______, 3______ all double singles
4. Clean pull - 5_____, 5_____, 5______, 5______ - 10% from last Fridays cleans!
5. Weighted Glute/ham raise- 5______, 5______ Superset with leg curls
6. Leg curl 5_____, 5_____
7. D.B. curl- 8______, 8______, 8_______
8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction
9. Weighted sit-ups- 15_____, 15______, 15______, 15______
10. Ab circuits- 12 x 20 reps each cuff work & slide board- 3 x 10 reps
Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or
treatment
Thursday Extra- 9 - 2
Friday - SID
Barbell warm-up- Hang clean, front squat, press- 5 reps each
Hang squat clean and jerk- 3 reps with greens or yellows
1. Power clean- 3_____, 3_____, 2_____, 2_____, 2_______
2. Split jerk- 3_____, 3_____, 3_____, 2_____, 2______
3. Back squat - 3_____, 3_____, 3_____, 3_____, 3_____
4. Bench press - 3_____, 3_____, 3_____, 3_____, 3______
5. Chins/Hammer circuit- 10_____, 10_____, 10______, 10______
6. Push downs- 8_____, 8_____, 8_____
7. Front, side, rear raise- 8_____, 8_____, 8_____, 8_____ 8______, 8_____ 2 sets ea.
8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction
9. Weighted sit-ups- 15_____, 15______, 15______, 15______
10. Ab circuits- 12 x 20 reps each cuff work & slide board- 3 x 10 reps
Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or
treatment
Rules for sets, reps and gradual progression
4 sets the first two sets are warm-ups, the last two sets are heavy work sets.
5 sets the first two sets are warm-ups, the last three sets are heavy work sets.
H=Heavy-80-95% M=Medium-70-75% L=Light- 60-65%
LOUISIANA STATE UNIVERSITY 2009 OFFSEASON WORKOUT
Week- 13 NAME________________________
Monday
Barbell warm-up- Hang clean, front squat, press- 5 reps each
Hang squat clean- 3 reps with greens or yellows MAX
1.Power clean max- 3_____, 2_____, 1_____, 1_____, 1_____, 1_____, 1_____
(_______)
MAX
2. Bench press max- 3_____, 2_____, 1_____, 1_____, 1_____, 1_____, 1_____
(_______)
3. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction
4. Weighted sit-ups- 15_____, 15______, 15______, 15______
5. Ab circuits- 5 x 20 reps each cuff work
Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or
treatment
Tuesday Jr. Day for all 2009 seniors. Test begins at 2:30 sharp, 40 to follow.
Wednesday
Vertical jump test- (_______) 3 reps, take the best.
Barbell warm-up- 10 squats with the bar and siagon squat
MAX
1. Back squat max- 3_____, 2_____, 1_____, 1_____, 1_____, 1_____, 1_____
(_______)
2. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction
3. Weighted sit-ups- 15_____, 15______, 15______, 15______
4. Ab circuits- 5 x 20 reps each cuff work
Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or
treatment
Thursday- OFF
Friday- OFF
SPEED IMPROVEMENT DRILLS (SID)
These drills are an important part of our speed and power program. They are used to
reinforce proper sprint mechanics and develop lower body strength and explosive power.
We will do one of the speed improvement drill circuits before every sprint workout on
Tuesday and Thursday.
Active/Dynamic warm-up (to be done in each warm-up)
1. Leg swings- 2 x 10 front to back
2. Over hurdles- 2 x 20
3. Under hurdles- 2 x 20
SID Circuit I
1. High knee carioca- 2 x 20 yards
2. A-skip slow- 2 x 20 yards
3. Backward run- 2 x 20 yards
4. Ankle flip- 2 x 20 yards
5. Ham kick- 2 x 20 yards
6. A-skip fast- 2 x 20 yards
7. High knee pumps with arm action- 2 x 20 yards
8. Perfect starts- 2 x 20 yards
SID Circuit II
1. Football carioca- 2 x 20 yards
2. A-skip slow- 2 x 20 yards
3. Backward run- 2 x 20 yards
4. C-run- 2 x 20 yards
5. Ham kick- 2 x 20 yards
6. A-skip fast- 2 x 20 yards
7. High knee pumps with arm action- 2 x 20 yards
8. Perfect starts- 2 x 20 yards
SID Circuit III
1. Football shuffle- 2 x 20 yards
2. Alternate fast leg - 2 x 20 yards
3. Stiff leg bound- 2 x 20 yards
4. Single leg hop - 2 x 20 yards
5. Ham kick- 2 x 20 yards
6. A-skip fast- 2 x 20 yards
7. High knee pumps with arm action- 2 x 20 yards
8. Perfect starts- 2 x 20 yards