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LOUISIANA STATE UNIVERSITY 2009 OFFSEASON WORKOUT

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

5. Chins/Hammer circuit- 10_____, 10_____, 10______, 10______


6. Push-ups - 20_____, 20______, 20______
7. Side D.B. raise- 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. Extra Ab circuits- 10 x 20 reps each- cuff work
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- 2 NAME________________________
Monday - Run 3 boxes
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. D.B. press- 15_____, 12______, 10______
7. Front, side and rear raise- 10_____, 10______, 10______, 10______ sets rear raise
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 Do extra
Wednesday - Run 3 boxes
Barbell warm-up- Hang snatch, overhead squat, snatch press- 5 reps each
1. Complex I 6_____, 6_____, 6______, 6______ M
2. Step-up- 5_____, 5_____, 5______, 5______ H
3. Incline - 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. Dumbbell hammer 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 Do extra
Friday Run 4 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_____, 4_____, 3_____, 3_____, 3______H
3. Back squat - 5_____, 5_____, 5_____, 5____ ,5______L
4. Bench press - 5_____, 5_____, 5_____, 5_____, 5______L
5. Chins/Hammer circuit- 10_____, 10_____, 10______, 10______
6. Dips- 20_____, 20______, 20______
7. Push-downs- 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
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- 3 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_____, 3_____, 3_____ , 3_____ L
2. Back squat- 5_____, 5_____, 3_____, 3_____, 3______M
3. Bench press- 5_____, 5_____, 3_____, 3_____, 3_____ M
4. Barbell press - 5_____, 5_____, 5_____, 5_____ L all arms no legs
5. Chins/Lat circuit- 10_____, 10_____, 10______, 10______
6. D.B. upright row- 10_____, 10______, 10______
7. Barbell 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- 10 x 20 reps each cuff work
Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or
treatment

Tuesday - Stay active, do extra


Wednesday
Barbell warm-up- Hang snatch, overhead squat, snatch press- 5 reps each
1. Hang snatch 5_____, 4_____, 3______, 3______ M
2. Step-up- 5_____, 5_____, 5______, 5______ M
3. Barbell incline - 5_____, 4_____, 3______, 3______ M
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. Dumbbell 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- 10 x 20 reps each cuff work
Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or
treatment
Thursday Stay active, do extra
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_____, 3_____, 3_____,3_______M
2. Split jerk- 3_____, 3_____, 3_____, 3_____, 3______M
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. Skullies- 10_____, 10______, 10______
7. Front, side, rear raise- 10_____, 10______, 10______, 10______ 2 sets rear raise
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
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- 4 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_____, 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______, 10______
6. Push-ups- 20______, 20______, 10______
7. Barbell shrug- 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. Hang Snatch 5_____, 4_____, 3______, 3______ M
2. Step-up- 5_____, 5_____, 5______, 5______ H
3. Dumbbell incline - 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. 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_____, 3_____, 3_____,3_______H
2. Split jerk- 3_____, 3_____, 3_____, 3_____, 3______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. D.B. press- 10______, 10______, 10______
7. Front raise- 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 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

8. Weighted sit-ups- 15_____, 15______, 15______, 15______


9. Ab circuits- 10 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
Notes:____________________________________________
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LOUISIANA STATE UNIVERSITY 2009 SPRING PRACTICE WORKOUT
Week- 6 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. 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______
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 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- 12 x 20 reps each cuff work
Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or
treatment
Notes:____________________________________________
__________________________________________________
__________________________________________________
__________________________________________________
__________________________________________________
__________________________________________________
__________________________________________________
__________________________________________________
______________________________
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

5. Chins/Hammer 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 & slide board- 3 x 10 reps
Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or
treatment
Friday- Practice

Notes:____________________________________________
__________________________________________________
__________________________________________________
__________________________________________________
__________________________________________________
__________________________________________________
__________________________________________________
__________________________________________________
______________________________
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

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_____ 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- Practice
Friday - Off

Notes:____________________________________________
__________________________________________________
__________________________________________________
__________________________________________________
__________________________________________________
__________________________________________________
__________________________________________________
__________________________________________________
______________________________
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

Hang squat clean- 3 reps with greens or yellows


1. Hang squat clean- 3_____, 3_____ 3_____, 3_____, 3_____ Light & explosive!
2. Back squat- 5_____, 4_____, 3_____, 2_____, 2______ VH, good technique!
3. Bench press- 5_____, 4_____, 3_____, 2_____, 2_____ VH, good technique! Chains!
4. Push press - 5_____, 4_____, 3_____, 3_____ Light and very strict!
5. Chins/Lat circuit- 10_____, 10_____, 10______, 10______
6. D.B. upright row- 8______, 8______, 8______
7. Side D.B. raise- 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
Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or
treatment
Tuesday Extra at 9 and 2
Wednesday - Speed improvement drills
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_____ Shoulders over the bar
2. Walking lunge- 5_____, 5_____, 5______, 5______ minus 10%
3. D.B. bench- 5_____, 4_____, 3______, 3______ VH Double singles
4. Clean pull - 5_____, 5_____, 5______, 5______ very strict & very explosive!
5. Weighted Glute/ham raise- 5______, 5______, 5_____ Superset with leg curls
6. Leg curl 5_____, 5_____, 5______
7. E-Z bar 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 at 9 and 2

Friday - Speed improvement drills


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_______ VH, good technique!
2. Split jerk- 3_____, 3_____, 3_____, 2_____, 2______ VH, good technique!
3. Back squat - 5_____, 3_____, 3_____, 3_____, 3______ Light & explosive!
4. Bench press - 5_____, 3_____, 3_____, 3_____, 3______ Light & explosive!
5. Chins/Hammer circuit- 10_____, 10_____, 10______, 10______
6. D.B. press- 8_____, 8_____, 8_____ Hvy!!!!!!
7. Front, side, rear raise- 8_____, 8_____, 8_____, 8_____ 2 sets rear raise.
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- 11 NAME________________________
Monday - Speed improvement drills
Barbell warm-up- Hang clean, front squat, press- 5 reps each
Hang squat clean- 3 reps with greens or yellows
1. Hang squat clean- 3_____, 3_____ 3_____, 3_____, 3_____ Light & explosive!
2. Back squat- 5_____, 4_____, 3_____, 2_____, 2______ VH, good technique!
3. Bench press- 5_____, 4_____, 3_____, 2_____, 2_____ VH, good technique! Chains!
4. Barbell press - 5_____, 4_____, 3_____, 3_____ Light and very strict!
5. Chins/Lat circuit- 10_____, 10_____, 10______, 10______
6. D.B. press- 8______, 8______, 8______
7. Side D.B. raise- 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
Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or
treatment
Tuesday Extra at 9 and 2
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_____ Light & explosive!
2. Walking lunge- 5_____, 5_____, 5______, 5______ minus 10%
3. D.B. bench- 5_____, 4_____, 3______, 3______ VH Double singles
4. Clean pull - 5_____, 5_____, 5______, 5______ very strict & very explosive!
5. Weighted Glute/ham raise- 5______, 5______, 5_____ Superset with leg curls
6. Leg curl 5_____, 5_____, 5______
7. Fat bar 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 at 9 and 2


Friday Speed improvement drills
Barbell warm-up- Hang clean, front squat, press- 5 reps each
Hang squat clean + jerk- 3 reps with greens or yellows
1. Power clean- 3_____, 3_____, 2_____, 2_____, 2_______ VH, good technique!
2. Split jerk- 3_____, 3_____, 3_____, 2_____, 2______ VH, good technique!
3. Back squat - 5_____, 3_____, 3_____, 3_____, 3______ Light & explosive!
4. Bench press - 5_____, 3_____, 3_____, 3_____, 3______ Light & explosive!
5. Chins/Hammer circuit- 10_____, 10_____, 10______, 10______
6. Push-ups- 20_____, 20_____, 20______ Side plank lft. & rt. leg up!
7. Front, side, rear raise- 8_____, 8_____, 8_____, 8_____ 8______ 2 sets rear raise.
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- 12 NAME________________________
Monday - SID
Barbell warm-up- Hang clean, front squat, press- 5 reps each
Hang squat clean- 3 reps with greens or yellows
1. Hang clean + 3 pos. cln- 3_____, 3_____ 3_____, 3_____, 3_____ Light & explosive!
2. Back squat- 5_____, 4_____, 3_____, 2_____, 2______
3. Bench press- 5_____, 4_____, 3_____, 2_____, 2_____ No chains
4. Push press - 5_____, 4_____, 3_____, 3_____
5. Chins/Lat circuit- 10_____, 10_____, 10______, 10______
6. Skullies- 8______, 8______, 8______
7. D.B. upright row- 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
Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or
treatment
Tuesday Extra- 9 - 2
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 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

4. Forward lunge- 1 x 20 yards


5. Backward lunge- 1 x 20 yards
6. Front and back eagles- 1 x 10 each leg

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

Louisiana State University

2009 Football Workout Program


Coach Tommy Moffitt

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