GEORGETOWN PREP FOOTBALL MANUAL 2015-16(3RD ED)

GEORGETOWN PREP FOOTBALL

OFF-SEASON & PRE-SEASON

STRENGTH, SPEED, CONDITIONING, &

NUTRTION MANUAL

2015-2016 SEASON

3rd Edition

NICK D PANETTA BS, CSCS, NSCA-CPT, TPI, USAW, USATF

DIRECTOR OF STRENGTH & CONDITIONING

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TABLE OF CONTENTS

“GEORGETOWN PREP FOOTBALL – PRIDE, WORK, WIN”

SECTION 1: (PAGE 3) OFF-SEASON PROGRAM GOALS

& OUTCOMES

SECTION 2: (PAGES 4 - 7) PHILOSOPHY & THEORY OF

STRENGTH, SPEED, POWER

DEVELOPMENT

SECTION 3: (PAGES 8 - 14) PRE-HABILITATION

EXERCISES, FOAM ROLL

ROUTINE, MEDICINE BALL

TRIGGER POINT, & STRETCH

ROUTINE

SECTION 4: (PAGES 15 - 16) DYNAMIC WARM-UPS ON FIELD

& WEIGHT ROOM

SECTION 5: (PAGES 17 - 28) SPEED, AGILITY, FOOT-WORK, &

ENERGY SYSTEM DEVELOPMENT

(ESD) ROUTINES

SECTION 6: (PAGES 29 - 30) AT HOME CORE STRENGTH &

STABILITY DEVELOPMENT

SECTION 7: (PAGES 31 - 36) OVERVIEW 35-WEEK GP

WEIGHT ROOM STRENGTH &

SPEED PROGRAM

SECTION 8: (PAGES 36 – 41) SPEED & AGILITY TRAINING

SESSIONS

SECTION 9: (PAGES 42 – 43) GP TRAINING CYCLE GRAPHS

SECTION 10: (PAGES 44 – 76) TRAINING MACROCYCLE #1

STRENGTH TRAINING SESSIONS

SECTION 11: (PAGES 77 – 101) TRAINING MACROCYCLE #2


SECTION 12: (PAGES 102 – 104) OFF-SEASON WEIGHT GAIN &

WEIGHT LOSS 7-DAY PROGRAM

SECTION 13: (PAGES 105 - 143) PERFORMANCE NURTRITION

OVERVIEW PRESENTATION

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SECTION 1: OFF-SEASON PROGRAM GOALS &

OUTCOMES

GOAL #1: EDUCATE ATHELTES AND PARENTS ON

STRENGTH, SPEED, & POWER

DEVELOPMENT IN THE OFF-SEASON

GOAL #2: HELP PREVENT AND PROTECT THE

BODY FROM NON-CONTACT INJURIES

GOAL #3: GAIN STRENGTH, POWER, AND SIZE

GOAL #4: SPEED DEVELOPMENT, TECHNIQUE,

CONDITIONING, & FOOT SPEED

GOAL #5: GAIN WEIGHT DURING THE OFF-SEASON

THROUGH SOLID NUTRITION &

SUPLEMENTATION

GOAL #6: BUILD A SOLID FOUNDATION FOR A

SUCCESSFUL UPCOMING SEASON & THE

FUTURE

“GET YOUR MIND RIGHT!”

– COACH NICK

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SECTION 2: PHILOSOPHY & THEORY OF

STRENGTH, SPEED, & POWER DEVELOPMENT

Training Philosophy

Our strength & conditioning program at Georgetown Prep primarily

favors free-weight, multi-joint exercises over weight machine exercises for

their superior benefits in challenging the core stability of our athletes. We

use full body workouts allow for the highest developmental benefit for

young athletes of high school age. Focus is not on isolating muscles, but

training multiple muscle groups and joint to simultaneously work together.

Increasing range of motion, stability, and encouraging pre-habilitative

exercises helps decrease the likelihood of non-contact injuries especially in-

season. A major theme found our training program is the joint by joint,

stability vs. mobility approach to training the body developed by Gray Cook

(creator of FMS). Certain joints are intended to be mobile while others are

meant to be stable which can be encouraged and discouraged through

training.

Emphasis is placed on protection of certain joints and body parts

through proper posture and technique. Foundational techniques are used and

re-visited consistently to increase muscle memory. Muscular failure and

technique break-down is inevitable when over-loading muscles properly.

The goal is to lay a solid foundation to allow for this to occur safely.

The highest volume workouts (maximal repetitions) will occur toward

the end of the week to allow for increased recovery time over the weekend.

The highest intensity levels (higher weights, low repetitions) can be found in

the workouts that occur mid-week.

Focus is placed on training phases of the most important exercises

(i.e. the Squat, Dead-lift, Clean, Bench-Press, Row) focusing on eccentric,

isometric, and concentric to emphasize each phase’s specific benefits. Every

workout includes a dynamic warm-up, a power exercise (Olympic lifts), a

lower body strength push/pull; an upper body strength push/pull, an

auxiliary muscle exercise, core strength and stability exercises, and a

“FINISHER” exercise. Each developmental stage of this program will teach

and progress athletes to learn elite strength training techniques in a logical,

safe, and effective way.

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SECTION 2: PURPOSE & THEORY OF

STRENGTH, SPEED, & POWER DEVELOPMENT

(cont’d)

1. Dynamic Warm-Up: Increases body core temperature to

prepare for workout through movements. This includes hip

mobility, thoracic spine mobility, range of motion exercises,

core stability exercises, and nervous system activation

exercises.

2. Power Exercise: A power exercise is an athletic movement

performed at a very high speed at low repetitions with

maximal rest in between. Here I am looking for multi-joint

extension and flexion at an accelerated rate. This would

include the Olympic lifting techniques and progressions.

These exercises produce “GAME-LIKE” movements and

forces on the body and this is why they are heavily favored in

this program.

3. Lower Body Strength Push & Pull: Two of the best

exercises we will use consistently are Squats and Dead-lifts.

These are paramount to overall athlete development for their

core stiffening benefits. Front Squats allow for even

distribution of the center of gravity so they are taught first.

Back Squats and different types of Dead-lifts are taught

based on the athlete’s competence and ability. The phases of

these exercises (eccentric, isometric, and concentric) are

given focus during different stages of this program.

Hamstring and gluteus activation exercises including step-

ups, curl-ins, hip thrust, and other hip loading exercises are

key to developing athleticism.

4. Upper Body Strength Push & Pull: Variations of the

Bench Press, Row, Pull-up, and Lat-pull downs are primarily

used. Focus is placed on maintaining posture and technique

while performing. Safety is of utmost importance here.

Protecting shoulders, low backs, necks, and other over-

stressed areas is a major concern. Creating good habits early

will benefit athletes as weights increase in the future.

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5. Auxiliary Exercises: These types of exercises are intended

to directly benefit the multi-joint exercises used earlier in the

workouts. For example, building triceps strength and

stability will benefit an athlete’s bench press. Biceps,

Forearms, Neck Strength, Rotator Cuff, Ankle, and Single

Leg exercises can be considered auxiliary exercises.

6. Core Stabilty & Strength Exercises: Stabilizing the core is

as important as Strengthening it. This is why I will provide

core exercises that involve shortening and elongating of the

muscle groups as well as nervous system activation of the

core musculature.

7. THE “FINISHER”: I always find it beneficial to give my

athletes a challenge and a feeling of accomplishment when

they end a workout. This helps provoke their competitive

spirit and keeps them excited about training.

8. Speed Development: MAKE NO MISTAKE…SPEED IS

KING! Speed should be considered a “skill” just like any

skills you would find within sport. Athletes must

continuously practice this skill in order for it to shine. The

speed techniques I use have been passed on to me from the

greatest minds in speed development today, Coach Loren

Seagrave and Dr. Ralph Mann. Both are U.S. Olympic track

coaches that combine for over 3 decades of speed research

and development. Their development of the “Advanced

Technical Model,” has been proven to be the most effective

and efficient technique to running faster. However, it’s not

easy to teach an old dog new tricks and it takes elite athletes

over 1,000 repetitions to adapt a new technique. High School

athletes should double that number. Learning proper start

positions, acceleration, maximum velocity, and deceleration

techniques is paramount to speed development.

9. Realistic Goals vs. Unrealistic Goals: Every athlete wants

to get bigger, faster, and stronger in the shortest amount of

time possible. Some are willing to go the distance, pay the

price, and work hard. Others are looking for short-cuts.

There are no “Miracles” in athlete development. It is true

that it takes 3 to 4 years (and sometimes 5 to 6 years!) to see

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gains and progress. The human body will develop at

different rates based on chronological age, developmental

age, training age, hormone availability, and many other

factors. Trying to cheat these factors only leads to short

gains or un-healthy short-term benefits. Nothing comes easy!

It takes many hours and even years in the gym to achieve the

gains you want. You cannot expect to put on 20-30lbs in 3

months! You cannot expect to go from running a 5.4 sec 40

yard dash to running a 4.4 sec! My point is, be realistic and

get excited about gaining 1-2lbs a week and taking 0.1-0.2

sec off of your 40 time every month. FACT: Superior

Genetics will always have an advantage over Inferior

Genetics! No matter how hard you train, God given talent

will always beat those who are less gifted genetically, when

trained properly. Superior genetics will only get beaten if the

genetically gifted athlete is lazy, untrained, or un-motivated.

“ATTACK THE DAY WITH

ENTHUSIASM UNKNOWN TO

MANKIND”

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SECTION 3: DAILY PRE-HABILITATION

EXERCISES, FOAM-ROLL ROUTINE, STRETCH

ROUTINES

1. Pre-habilitation Routine: 5-10 minute program used to

increase range of motion, mobility, and activation. These

exercises are designed to keep your body in the most safe and

efficient state possible to discourage the likelihood of non-

contact injuries including ligament, tendon, and muscle

related tears, strains, sprains, chronic/acute pain, and other

injuries commonly experienced during training. (See Page 9)

2. Foam-Roller Routine: 5-10 minute program used in

between training sessions to help encourage muscle recovery,

relive built up lactic acid around muscles, and help with

muscle soreness. (See Page 10-11)

3. Medicine Ball Trigger Point: 5-10 minute program to help

release bound up facial tissue by targeting trigger points.

Also helpful in removal of built up lactic acid in the muscles.

Good to do before and after a workout. (See Page 12)

4. Stretch Routine: 5-10 minute program to increase range of

motion, mobility and stretch muscle tissue. This should be

performed 1-2x per week in between workouts. DO NOT

PEFORM PRIOR TO A WORKOUT OR

IMMEDIATELY AFTER A WORKOUT! The muscles

should not be statically stretched (holding stretches) before a

workout because it decreases the elasticity of the muscles and

makes them weaker. Post-workout, muscles have many

micro-tears which makes static stretching harmful and more

prone to major tears or trauma. (See Pages 13 - 14)

“SACRIFICE NOW TO BECOME A

CHAMPION LATER!”

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PRE-HABILITATION ROUTINE

1. FIREHYDRANT SERIES 10X EACH LEG Dog on a Fire hydrant Leg Raise 10x

Knee Circles Forward 10x

Knee Circles Backward 10x

Quadruped Scorpion Tails 10x (heel to the sky)

Straight Leg Side Reaches 10x

REPEAT ON OTHER LEG

2. SUPINE LEG SWING 5X EACH

3. PRONE LEG SWING SCORPIONS 10X ALTERNATING

4. T-STRETCH 5X EACH

5. PLANK SERIES

PLANK: Elbows & Toes Hold for 10 sec Right Leg Raise Hold for 10 sec

Left Leg Raise Hold for 10 sec

Right Arm Raise Hold for 10 sec

Left Arm Raise Hold for 10 sec

SIDE PLANK (RIGHT & LEFT) Right Side (feet stacked) Hold for 20 sec

Left Side (feet stacked) Hold for 20 sec

REVERSE TABLE TOP Both Feet Down Hold 20 sec

Right Leg Hold 20 sec

Left Leg Hold 20 sec

SINGLE LEG BRIDGE (RIGHT) Hold 20 sec

SINGLE LEG BRIDGE (LEFT) Hold 20 sec

6. SCAPULAR RETRACTION/DEPRESSIONS 10X

7. SHOULDER TAPS, MAINTAINING HIPS SQUARE 30X

8. HAND-CUFFS 10X

9. 4-WAY HIP FLEXORS 10X EACH FWD LEANING, TOE FORWARD

45 DEGREE LEANING, TOE FORWARD

SIDE TO SIDE LEANING, TOE FORWARD

LOW TO HIGH LEANING, TOE OUT

REPEAT ON OTHER LEG

“HOW WE COMING IN? FIRED-UP!”

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FOAM ROLLER ROUTINE (PAGE 1)

“HOW BAD DO YOU WANT IT?”

GEORGETOWN PREP FOAM ROLL WORK #1 PIRFORMIS FOAM ROLL (1 MIN EACH SIDE)

#2 OUTER THIGH ROLL - HIP TO KNEE (10 EACH)

#3 INNER THIGH ROLL - GROIN TO KNEE (10 EACH)

#4 HAMSTRINGS HURDLER ROLL-OUT (10 EACH)

#5 SUPINE LOWER BACK & T-SPINE ROLL-OUT (10 TOTAL)

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FOAM ROLLER ROUTINE (PAGE 2)

“DOMINATE YOUR LIFE!”

GEORGETOWN PREP FOAM ROLL WORK #6 CHEST ROLL-OUT (10 EACH)

#7 REAR DELTOID QUADRUPED ROLL-OUT (10 EACH)

#8 SUNRISE CHEST OPEN STRETCH (KNEE ON FOAM

ROLL) (5 EACH SIDE)

#9 FOAM ROLLER ARM SLIDES (2 X 10)

#10 TERES MINOR & LATISSIMUS ROLL-OUT (10 EACH)

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MEDICINE BALL TRIGGER POINT:

#1 PIRFORMIS/OUTER HIP: (30 SEC EACH)

#2 OUTER-THIGHS: (30 SEC EACH)

#3 HIP FLEXORS & TOP OF QUADRICEPS: (30 SEC EACH)

#4 INNER-THIGHS: (30 SEC EACH)

#5 HAMSTRINGS HURDLER (30 SEC EACH)

#6 UPPER-MID BACK: (30 SEC)

#7 NECK ROLL: TILT YOUR HEAD SIDE TO SIDE (30 SEC EACH)

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STRETCH ROUTINE: (PAGE 1)

LOWER BODY STRETCH ROUTINE

#1 KNEALING HIP-FLEXOR CORNER STRETCH (1 X 30 SEC

EACH) – KNEE IN CORNER

#2 BENCH LEANING HAMSTRING STRETCH (1 X 30 SEC EACH)

#3 BENCH CROSS UNDER PIRFORMIS & HIP STRETCH (1 X 30

SEC EACH)

#4 BENCH ROTATIONS SPLIT STRETCH (1 X 5 TURNS, 10 SEC

HOLD EACH)

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STRETCH ROUTINE: (PAGE 2)

“IT’S NOT ABOUT HOW HARD YOU CAN HIT,

BUT HOW HARD YOU CAN GET HIT AND

STILL KEEP GOING….THAT’S HOW

WINNING IS DONE!” –Sylvester Stallone

TRX UPPER BODY STRETCH ROUTINE

#5 TRX STRETCH SERIES: CHEST STRETCH & THE W

STRETCH (30 SEC EACH)

#6 TRX STRETCH SERIES: THE GOAL POST STRETCH (30

SEC EACH)

#7 TRX STRETCH SERIES: THE OVERHEAD STRETCH (30

SEC EACH)

#8 TRX STRETCH SERIES: THE CROSS IN FRONT

STRETCH (30 SEC EACH)

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SECTION 4: DYNAMIC WARM-UPS ON

FIELD & WEIGHT ROOM

GP FOOTBALL ON FIELD WARM-UP

Time: 15 Min

Space Needed: 20 Yards

Lines of 2 – 3 Athletes Per Line

Expectation: Finish Through the Line, +1 extra over the line

1. Quick Feet (10-15 Seconds)

2. Forward Skip (20 Yards)

3. Jacks Arms Cross in Front (10-15 Seconds)

4. Reverse Skip (20 Yards)

5. Wide-Outs (10-15 Seconds)

6. Wind-mills (10-15 Seconds)

7. Straight Leg March (10 Yards) Add Hop (10 Yards)

8. Big Arm Circles Leg Switches(10-15 Seconds) Fwd/Rev

9. Reverse Walking Straight Leg Toe Touch (3 Steps) (10 Yards) Reverse Leg

Kick & Cross Touch to Turf (10 Yards)

10. Drop Quarter Turn-Squat (10-15 Seconds)

11. KNEE HUG GIANT STEPS (10 Yards) Walking Quad Stretch (10 Yards)

12. Drop Alternating Lunge (10-15 Seconds)

13. Walking Cradle (10 Yards) Round House Kick Walk (10 Yards)

14. Low Switches (OPPOSITE ARM OPPOSITE LEG)

15. OPEN THE GATE (REVERSE HOP) (20 Yards)

16. Poggo Hops (10-15 Seconds)

17. SIDE SHUFFLE SIDE TO SIDE STRETCH (3 Shuffle & Side to Side

Stretch) (10 Yards) Turn (10 Yards)

18. Quick Feet Quarter Eagle Hip-Turns (10-15 Seconds)

19. Shuffle w/ UPPER CUT-Rip & Fwd Turn (20 Yards)

20. Shuffle w/ELBOW RIP & Rev Turn (20 Yards)

21. 3-Point Start to SPRINT (20 Yards)

22. HIGH KNEE FOLDS (5 YARDS) THEN SPRINT

23. Reverse Run (20 Yards)

24. Reverse Low Run to ELBOW TURN & SPRINT (RIGHT) (20 Yards)

25. Reverse Low Run to ELBOW TURN & SPRINT (LEFT) 20 Yards

34. JOG w/ CLAP TO EACH LINE (30 Yards) Every 5 Yard-line (CAPTAINS

FACING TEAM ON THE PERIMITER)

IN PLACE WORK MOBILITY WORK (HELMETS OFF!)

1. 3-WAY HIP (8 each) EACH LEG

a. FWD HIP (8X) tilt body fwd (1,1, 2, 2, 3, 3…8) + Clap

b. 45 DEGREE HIP(8X) diagonal tilt

2. FWD NECK TILT 8x (fwd nod, reach back “YES”)

3. SIDE TO SIDE NECK 8x (side to side nod “NO”)

4. EAR TO SHOULDER 8x (ear to each shoulder)

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5. DIAGONAL NECK LEFT SHOULDER 8X (shoulder to diagonal plane

across/up)

6. DIAGONAL NECK RIGHT SHOULDER 8X

END

7. PREP-JACKS!!

GP FOOTBALLWEIGHT ROOM WARM-UP

1. JUMPING JACK SERIES

a. Arms Across Jacks 10x

b. Big Arm Circle Split Jacks 10x Each

2. Straight Leg March in Place 10x

3. Toe Touch Leg Raise in Place 10x

4. Drop Squats 10x

5. Drop Lunges 10x

6. Round House Kicks 10x

7. Windmills 10x

8. Alternating Frog Thrusts (Foot near Hands) 10x

9. T-stretch 5x Each

10. Hand-cuffs 10x

11. Fire Hydrant Series 10x Each

12. Supine Lying Leg Swings 5x Each

13. Prone Scorpion 10x Alternating

14. Rockers to Toe Touch 10x Alternating

15. Abdominal Toe Touches 20x

16. GEORGETOWN PUSH-UPS (10x 3 SEC DOWN)

17. PREP JACKS

“TRAIN LIKE THERE IS ALWAYS SOMEONE

OUT THERE TRYING TO BE BETTER THAN

YOU”

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SECTION 5: SPEED, FOOT-WORK, &

ENERGY SYSTEM DEVELOPMENT (ESD)

ROUTINES

1. 1 MONTH JUMP ROPE PROGRAM: (TO BE COMPLETED EACH DAY / REPEAT AFTER 1 MONTH)

(DL = BOTH LEGS) (SL = SINGLE LEG EACH)(ALT = ALTERNATING)

WEEK 1

DAY SUN MON TUES WEDS THURS FRI SAT

DL 100 50 60 70 60 50 200

SL 50 25 30 45 30 25 75

ALT 100 50 60 70 60 50 200

WEEK 2


DL 150 55 65 70 60 50 250

SL 75 30 40 45 30 25 75

ALT 150 55 65 70 60 50 250

WEEK 3


DL 200 55 65 70 65 55 300

SL 75 30 40 45 40 30 75

ALT 200 55 65 70 65 55 300

WEEK 4


DL 250 55 65 70 65 55 350

SL 75 30 40 45 40 30 75

ALT 250 55 65 70 65 55 350

“PAIN, SWEAT, & TEARS ARE TEMPORARY,

CHAMPIONSHIPS LAST FOREVER”

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2. TREADMILL ESD PROGRAMS:

TREADMILL ESD #1 -GEORGE TOWN PREP

(ENERGY SYSTEM DEVELOPMENT)

(TOTAL TIME: 21 MINUTES TO COMPLETE)

INTERVAL SPEED INCLINE

1 3 MIN 5.5 MPH 2.0

2 1 MIN 6.5 MPH 2.0

3 2 MIN 5.5 MPH 3.0

4 1 MIN 7.5 MPH 3.0

5 2 MIN 5.5 MPH 4.0

6 1 MIN 8.0 MPH 4.0

7 2 MIN 5.5 MPH 5.0

8 1 MIN 8.5 MPH 5.0

9 2 MIN 5.5 MPH 4.0

10 1 MIN 9.0 MPH 4.0

11 2 MIN 5.5 MPH 3.0

12 1 MIN 9.0 MPH 3.0

13 1 MIN 5.5 MPH 0.0

14 1 MIN WALK 0.0

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TREADMILL ESD #2 -GEORGE TOWN PREP

(ENERGY SYSTEM DEVELOPMENT)

(TOTAL TIME: 20 MINUTES TO COMPLETE)


1 3 MIN 6.5 MPH 2.0

2 1 MIN 7.5 MPH 2.0

3 2 MIN 6.5 MPH 3.0

4 1 MIN 8.5 MPH 3.0

5 2 MIN 6.5 MPH 4.0

6 1 MIN 9.0 MPH 4.0

7 2 MIN 6.5 MPH 5.0

8 1 MIN 9.5 MPH 5.0

9 2 MIN 6.5 MPH 6.0

10 1 MIN 10.0 MPH 6.0

11 1 MIN 6.5 MPH 5.0

12 1 MIN 10.5 MPH 5.0

13 1 MIN 6.5 MPH 1.0

14 1 MIN WALK 0.0

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3. TREADMILL TABATA SPRINTS

PROGRAM

GEORGETOWN PREP TREADMILL –TABATA SPRINTS

(TOTAL TIME – 8 MIN: 60 SEC TO COMPLETE)


1 :30 SEC SPRINT 7.0 MPH 4.0

2 :30 SEC REST STEP-OFF 4.0








10 1 MIN REST STEP-OFF 8.0


12 1 MIN REST STEP-OFF 9.0


14 3 MIN WALK 3.5 MPH 0.0

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4. ON-FIELD SPRINTS PROGRAMS

HALF GASSERS – 2X WIDTHS OF FOOTBALL

FIELD

(160 feet or 53 1/3 yards)

**RUNNING CLOCK FOR 40 SEC @ START OF GASSER, REST TIME IS

DETERMINED BY WHAT IS LEFT OVER OF THE REMAINDER OF THE

MINUTE OR ABOUT 20 SECONDS

**10 SECONDS PER LENGTH (2 LENGTHS) = 1 HALF GASSER

#1 SPRINT – DOWN & BACK

1X UNDER 20 SECONDS

REST REMAINDER OR ~ 20 SEC


1X UNDER 20 SECONDS



1X 20 SECONDS OR UNDER

REST REMAINER OR ~ 20 SEC



REST END

TOTAL TIME: 160 SECONDS or 2.6 MINUTES!!

“I WILL FINISH STRONG!”

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FULL GASSERS – 4X WIDTHS OF A FOOTBALL

FIELD (160 feet or 53 1/3 yards) **RUNNING CLOCK FOR 1 MIN @ START OF GASSER, REST TIME IS

DETERMINED BY WHAT IS LEFT OVER OF THE REMAINDER OF THE

MINUTE OR ABOUT 20 SECONDS

**10 SECONDS PER LENGTH (4 LENGTHS) = 1 FULL GASSER


2X UNDER 40 SECONDS



2X UNDER 40 SECONDS




REST REMAINER OR ~ 20 SEC



REST END

TOTAL TIME: 4 MINUTES TO COMPLETE!!

“BEAST WHAT? BEAST-MODE!”

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110 FOOTBALL FIELD LINEAR

SPRINTS

You will run 110 yard sprints with 45 sec rests in between each sprint. Run

from the very end line to the far goal line (as seen below in figure) You must

complete each sprint at or below your assigned time, which is listed below by

positions. The .45 second rest period begins as soon as you cross the goal-line.

You must try to make it every lap. Follow the program listed below for each

week.

Assigned Times:

OL/DL – 18 sec

LB/FB/TE/K/QB – 17 sec

DB/RB/WR – 15 sec

Suggestions:

1. Have someone (parent or friend) shout out the time during your sprints (i.e.

10, 12, 14, 15, 16, 17, 18)

2. Sprint through the line, every second counts

3. Know where you are on the field and where you need to be at all times

4. SPLIT INTO 4 QUARTERS, LIKE THE 4 QUARTERS OF A GAME!

G

EO

RG

ET

OW

N P

RE

P 10

10

20

20

30

30

40

40

50

50

40

40

30

30

20

20

10

10

GE

OR

GE

TO

WN

PR

EP

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6

4 (110’S) 6 (110’S) 8 (110’S) 10 (110’S) 12 (110’S) 14 (110’S)

**REPEAT AFTER 6 WEEKS**

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AGILITY TRAINING

5-10-5 PRO AGILITY

You will START by straddling the start line and touching it with one hand, you take off and

sprint to the right or left 5 yards and touch the line with one hand, sprint 10 yards, touch the

line with the other hand, and then sprint 5 yards back to FINISH. GOAL TIME: SHOULD

BE 2-3 TENTHS LESS THAN YOUR 40 YARD DASH TIME. COMPLETE 3-5 TRIALS

(Left lead & Right leading)

TECHNIQUE:

1. Straddle the line evenly, same hand on the line as the direction you plan to go

2. Cross Over 2 steps, Hockey Stop Land on Step 3, touch the line with your outside hand

3. Cross Over push-off, sprint 7 steps

4. Hockey Stop on step 8, touch line with outside hand

5. Cross Over push-off, finish with 2-3 steps sprint through the line!

6. Keep body Low as you go into the Stop/Start at 5 and 10 yards

5 YARDS START/FINISH 5 YARDS

3-CONE AGILITY: Start by setting up with a 3-point stance with your right leg in

front, sprint 5 yards to the first cone, touch the line with your right hand, sprint back 5 yards

touch with your right hand, sprint 5 yards again and round the cone on your right, take a

rounded angle to the 3rd cone passing it on your left, sprint back around the 2nd cone on your

left and through the finish line. GOAL TIME: SHOULD BE NEAR OR LOWER THAN

YOUR 40 YARD DASH TIME. COMPLETE 3-5 TRIALS.

5 yards 5 yards

Start/Finish

“DO NOT FOCUS ON THE RESULTS, FOCUS ON THE

PROCESS AND THE RESULTS WILL TAKE CARE OF

THEMSELVES.”

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4-CONE AGILITY DRILLS: Place 4 cones 5 yards apart. The

Start/Finish Cone can be on either side. Sprint FWD 5 yards, Side Shuffle across (Right) 5

yards, Back Pedal 5 yards, Side Shuffle across (Left) 5 yards, touch the line, Side Shuffle

(Right) going back around, Sprint FWD 5 yards, Side Shuffle (Left) 5 yards, Back Pedal 5

yards to FINISH Line. You may add many variations to this drill (Karaoka, Different

Directions, Circles, etc.) COMPLETE 6-8 TRIALS (ALTERNATE DIRECTIONS).

5 YARDS 5 YARDS

START/FINISH 5 YARDS

300 YARD SHUTTLE (6 x 25 YARDS): Sprint Down/Back 6 TIMES

(DOWN & BACK = 1 REPETITION) which is equal to 300 yards total. Make sure you are

touching the line with your hand or foot. Have someone there calling out the time around 60

seconds (i.e. 56, 57, 58, 59, 60, 61) COMPLETE 1 – 2 TRIALS.

GOAL LINE 5 10 15 20 25

**YOUR GOAL TIME SHOULD BE BETWEEN 65-55 SEC

40 Yard Dash (2 – 4 Trials): Start in a 3-point stance behind the Goal-line,

sprint using thigh-pop acceleration and maximum velocity techniques all the way to the 50

yard line, through 40 yards. Have someone time you or just work technique. COMPLETE 2

-4 TRIALS.

START 10 YARDS 20 YARDS 30 YARDS 40 YARDS

“SUCCESS ISN’T EARNED IT’S BORROWED AND

RENT IS DUE EVERYDAY” – J.J. Watt

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Hash Mark Jumps: (Triple Extension/Flexion & Deceleration

Emphasis) Athletes (3-5) will line up in front of 10 yards of hash-marks on the football field. Athletes

will jump emphasizing height achieved, full extension, and controlled landing. A short pause

will follow each jump. The athletes will follow each other maintain a safe distance and will

jog back to the start point to repeat the drill. (Double Leg Fwd 3x, Double Leg Lateral Right

3x, Double Leg Lateral Left 3x, Single Leg Fwd Right 3x, Single Leg Fwd Left 3x, Single Leg

Lateral Right (Inside Edge) 3x, Single Leg Lateral Right (Outside Edge) 3x, Single Leg Lateral

Left (Inside Edge) 3x, Single Leg Lateral (Outside Edge) 3x

10-Cone Multi-Directional Agility Groups of 5 to 6 athletes, set up 2-3 sets of 10 cones

LINEAR & LATERAL

1. Forward & Reverse (1x on the whistle, stop & 1x full speed)

2. Reverse & Forward (1x on the whistle, stop & 1x full speed)

3. Lateral Hockey Stop (1x on the whistle, stop & 1x full speed)

Cone Weave Drills 1. Chop Step & Turns Weave (2x Each Direction)

2. Forward & Diagonal (2x Each Direction)

27

Hurdle Hip-Drills: 1. Lateral Hop Knee Raise 3x Each Side

2. Lateral Hop Leg Swing 3x Each Side

3. Fwd 3x Each Leg

4. Double Fwd 3x Each Leg

5. Reverse 2x

6. Alternating Go-Unders 3x

Station #1 Prowler Linear Acceleration (Thigh Pop

Drill): (10 yards, power-line position, kick & rip into the turf, arms straight, turn &

repeat) (1 minute)

Station #2 Starfish Agility (9-Cones): (5 yards apart) 1 minute (30

Sec clockwise, 30 sec counter-clockwise)

Station #3 Circular Sprint (clockwise & counter-clockwise):

1 minute (30 sec clockwise, 30 sec counter-clockwise)

Station #4 Bag Weave & Cross-Over Step: 1 minute (30 sec Right

facing, 30 sec Left facing) 6 Bags should be placed 2-3 feet apart

28

Station #5 Ladder Drill to Bag-Chop & Sprint: Ladder drills

(icky shuffle, in/out, slalom ski, right foot lead, left foot lead) sprint to bag, chop & sprint to

cone (repeat each side, 1 minute total 30 sec each)

Station #6 Mat Drill’s: 3-5 Athletes Each Line, 10-20 yards between cones, Coach

in Middle, Athletes must finish the drill with a SPRINT THROUGH THE

LINE! Coach calls “Set-Hit” to begin the drill and “Take Off” to signal a

final sprint to end the drill. Main movement will be supplemented with the

following:

(Jump Forward, Quick Feet, Jump-Up, Down to Push-Up, Move Forward, Reverse, Sprint

through the line)

1. Quarter Eagle 3x

2. 2-Point Wave 3x

3. 2-Point Seat Roll 3x

4. 4-Point Wave 3x

5. 4-Point Seat Roll 3x

x x x x x

Sled-Day Sprints: Attach around shoulders or hips, thigh pop acceleration (10, 25, or

45lb plate) Partner sprints behind and turns sled (switch at end of lap)

1. 50 yard’s (5-6x) Down & Back = 1 rep

2. 100 yard’s (3-4x) Down & Back =1 rep

Hill Acceleration Sprint Work: 1. 2-Point Start Acceleration Thigh Pop up the hill 6x

2. Lateral Shuffle Step Up the Hill (Right & Left) 2x Each

3. Reverse Run (Heal Dig & Toe Up) 3x

29

SECTION 6: AT HOME CORE STRENGTH &

STABILITY DEVELOPMENT

“BROTHERS, STAND AND FIGHT TOGETHER AS ONE!”

CORE DAY #1

“THE BIG TEN” REP SCHEME:

(1 TOE TOUCH, 1 V-UP) (2, 2) (3, 3) (4, 4) (5, 5) (6, 6) (7, 7) (8, 8) (9, 9)

(10, 10) = 110 TOTAL REPS

PART 1: “THE BIG TEN TOE TOUCH” (1-10 PULSES)

PART 2: “THE BIG TEN V-UP” (1-10 V-UPS)

#2 WINDSHIELD WIPERS: 3 x 10 REPS. RIGHT + LEFT = 1 REP

#3 PLANK KNEE TO ELBOW WITH MINI-BAND 1 X 25 EACH

30

“YOU JUST CAN’T BEAT SOMEONE

WHO NEVER GIVES UP!”

CORE DAY #2

“THE CORE SCISSORS SERIES” REP SCHEME:

(25 SCISSOR SIT-UPS R) (PULSE CRUNCHES 1-10) (25 SCISSOR

SIT-UPS L) (PULSE CRUNCHES 1-10) = 160 TOTAL REPS

PART 1: “THE SCISSOR SIT-UP” (25 SCISSORS RIGHT ARM

LEAD)

REPEAT PART 1 AGAIN FOR THE LEFT ARM LEAD

#2 PLANK WITH ARM OR LEG LIFT (10 SEC HOLD EACH)

#3 SIDE LYING LATERAL DOUBLE OBLIQUE LEG RAISES

(1 X 20XEACH)

31

SECTION 7: OFF-SEASON 35-WEEK GP WEIGHT

ROOM STRENGTH PROGRAM

VARSITY & JV FOOTBALL WEIGHT ROOM

35-WEEK PROGRAM

(DIVIDED INTO 2 CYCLES & 3 LEVELS WITH 4 PHASES EACH)

WEEKLY SCHEDULE: (TRAINING MACROCYCLE #1)

WEEK 1 (JAN 5 – 9) LEVEL 1 (PHASE 1)




WEEK 5 (FEB 2 – 6) LEVEL 1 (PHASE 3)


WEEK 7 (FEB 16 – 20) DE-LOAD WEEK #1

(END OF 3RD QUARTER)


WEEK 9 (MAR 2 – 6) LEVEL 2 (PHASE 2)



WEEK 12 (MAR 23 – 27) DE-LOAD WEEK #2

(SPRING BREAK)

WEEK 13 (MAR 30 –APR 3) LEVEL 3 (PHASE 1)

WEEK 14 (APR 6 – 10) LEVEL 3 (PHASE 1)



WEEK 17 (APR 27 – MAY 1) LEVEL 3 (PHASE 3)

WEEK 18 (MAY 4 – 8) LEVEL 3 (PHASE 3)



WEEK 21 (MAY 25 – 29) DE-LOAD WEEK #3

(END OF SCHOOL YEAR)

“WIN WITH HONOR, INTEGRITY, & EXCELLENCE”

32

WEEKLY SCHEDULE: (TRAINING MACROCYCLE #2)

WEEK 22 (JUN 1 – 5) MINI-CAMP (55% OF MAX)

WEEK 23 (JUN 8 – 12) PHASE 1 (65% OF MAX)



WEEK 26 (JUN 29 – JUL 3) PHASE 2 (85% OF MAX)

WEEK 27 (JUL 6 – 10) PHASE 2 (85% OF MAX)


WEEK 29 (JUL 20 - 24) PHASE 4 (55% OF MAX)


WEEK 31 (AUG 3 – 7) PHASE 4 (75% OF MAX)

WEEK 32 (AUG 10 – 14) PHASE 4 (85% OF MAX)

WEEK 33 (AUG 17 – 21) FOOTBALL CAMP (50%)

WEEK 34 (AUG 24 –AUG 28) FOOTBALL CAMP (50%)

WEEK 35 (AUG 31 – SEPT 4) SEASON BEGINS (50%)

TRAINING MACRO-CYCLE #1

OFF-SEASON LEVELS 1- 3: Full body workouts to be completed in

the weight room under supervision. Includes dynamic warm-up, Olympic

lifting variations and progressions, Lower Body push and pull, Upper

Body push and pull, Auxiliary exercises, Flexibility/Mobility, Core

Strength/Stability, and a “Finisher” Challenge. Each 3 Week progression

will build on the previous progression(s).

PHASES 1 – 4: (ECCENTRIC, ISOMETRIC, CONCENTRIC,

OR COMBINED EMPHASIS) The major changes here will take

place within the Front or Back Squat exercise, emphasis will be put on

certain phases in order to maximize the residual effects of the phase.

DE-LOAD WEEKS 1 - 5: The purpose of the de-load weeks are to

allow the body to achieve full recovery after stress and achieve maximum

growth potential while not losing any gains. This will include training

sessions with sub-maximal volumes and intensity levels to allow for

recovery.

33

LATERAL AGILITY DAYS: This should include 1 to 2 of the

attached agility exercises:

5-10-5 Pro Agility

3-Cone

4-Cone

10-Cone Agility

9-Cone Star Fish Drill

10 Yard Prowler Acceleration

300 Yard Shuttle

Half or Full Gasser(s)

It should also include 1-2 of Speed Technique exercises

40 Yard Dash

Band Resisted Sprints (Partners)

Short Hill Sprints

Treadmill TABATA Sprint Program

LINEAR SPRINTS & ENDURANCE: This should include 1 of

the following training protocols to build Work Capacity:

Treadmill ESD #1

Treadmill ESD #2

SLED DAY (THURSDAYS) 50 YARD & 100 YARD

110 Yard Football Field Linear Sprints

400M Run or 1 Mile Run on Indoor Track

“OUR HOUSE, OUR TIME, DOMINATE!”

34

TRAINING MACRO-CYCLE #2

55% Intensity: (June 1st – 5th) MINI-CAMP: Volume will be

slightly higher (65%), Intensity will be lower (55%), much of this training will be

technique related and will involve more teaching and learning than actual training.

65% Intensity: (June 8th – 26th): Volume will be lower (45%) than

Intensity at (65%) to primarily begin building Muscle Hypertrophy with sets of 8-15 reps

and lay a foundation of muscle endurance and stamina to get guys in shape before

transition into strength and power development.

85% Intensity: (June 29th – July 10th): Volume will be lower

(25%) versus Intensity at (85%) in order to begin building Muscle Strength with sets of 6-

8 reps and working into power development.

95% Intensity: (July 13th – 17th): Volume will be at its lowest point

(15%) in order to focus on Maximal Intensity with multiple sets of 1 – 4 repetitions in

order to focus on power development. If determined safe, 1 RM values can be

determined

55% Intensity: (July 20th – 24th): Volume will increase again (65%)

in order to provide a REST for the athletes in Intensity (55%). This week will serve as a

De-Load week following a maximal intensity week. 2-3 Sets of 8-12 reps will be utilized

within this phase

65% Intensity: (July 27th – 31st): Volume will decrease again to

(35%) in order to begin increasing Intensity back to (65%) after the De-Load week. 3-4

Sets of 6 to 8 reps will be utilized.

75% Intensity: (Aug 3rd – 7th): Volume will decrease further (25%) in

order to accommodate an increase (75%) in Intensity. 4-5 Sets of 4 to 6 reps will be

utilized.

85% Intensity: (Aug 10th – 14th): Volume will decrease to (15%) due

to the increase in Intensity (85%). 5-6 Sets of 2-5 reps will be used with slightly

submaximal loads.

50% Intensity: (Aug 17th – 28th) FOOTBALL CAMP: Volume increase slightly (35%) with average Intensity level (50%) in order to

accommodate the Increase in overall work volumes that comes with 2-day practices.

Training Session(s) Overview: Strength Training (1 Hour) will

be immediately followed by Speed/Agility training (45 min).

Dynamic Warm-Up: Includes Foot Ladder drills or Jump Rope, Mobility

work upper & lower, Activation exercises, Core-Stability, GEORGETOWN

Push-Ups, PREP Jacks

35

Strength Training: Full-Body including: Athletic Movement (Olympic

variations, Triple Extension, Flexion), Lower body push & pull, Upper body

push & pull, Auxiliary or Activation exercises, Finisher exercise,

maintenance exercises. Friday will be a fun Beach Body day that will not

include a speed training component.

DAILY WEIGHT ROOM SUMMARY:

Weight Room Day #1: BB High Pull from floor, BB Back Squat, BB Hip Thrust, BB Calf

Raise, BB Incline Bench Press, BB Incline Row, EZ Bar Triceps Skulls, DB Farmer Carry Walks,

Toe Touch, V-Ups, Windshield Wipers, Orange Band Ankles, Forearm Rollers, 3-Way Neck Weight Room Day #2: BB Power Clean – Hang, BB Sumo Dead-Lift, BB Landmine Squat

& Press, BB RDL’s, DB Chest Press – Flat Bench, 1 DB Single Arm Row, BB Military Press Dead

Stop, DB Decline Spiderman Push-Ups, Orange band Chinnies, Partner Side-Ups, Orange Band

Ankles, Forearm Rollers, 3-Way Neck Weight Room Day #3: BB Back Squat, BB FE Split Squat, BB Good Mornings, BB Calf

Raise, BB Bench Press, Cable Bar Lat-Pulldowns, DB Seated Shoulder Press, DB Shoulder

Matrix, DB Stair Climbs, 5lb SA Opposite SL V-ups, Plank knee to elbow, Orange Band Ankles,

Forearm Rollers, 3-Way Neck

Weight Room Day #4: BB Split Jerk or Push-Press, BB Step-Ups to Scoop, BB Lateral

Lunge to Bench or SL Pistol Squat, Carpet Hamstring Slides, BB Speed Press – Blocks, BB

Landmine Bent-Row, BB or EZ Bar 21’s, DB Push-Up & Row, Big Ten, 45lb Side to Side

Oblique’s, Orange Band Ankles, Forearm Rollers, 3-Way Neck Beach Body (Optional): DB Incline Chest Press, Hammer Machine Low Row, Cable Chest

Fly, EZ Bar Triceps Skulls, BB EZ-Bar Biceps 21’s, Band Assisted Pull-Ups, DB SA Standing

Preacher Curl, 45lb Plate Push, 25lb Alt. Single Leg V-Ups, Windshield Wipers

Speed Training Overview:

Dynamic Warm-Up(s): Hurdles Warm-Up (Agility Days), GP Football

Warm-Up (Linear Speed Days)

Agility Day #1 (MONDAY) (Linear & Lateral Agility, Deceleration

Techniques)

Linear Speed #1 (TUESDAY) (Acceleration & Technique)

Agility Day #2 (WEDNESDAY) (Station Circuit Agility)

Linear Speed #2 (THURSDAY) (Sled Day)

Off Day (FRIDAY)

36

GP FOOTBALL TRAINING WEEKLY SCHEDULE: MORNING (AM) OPPORTUNITY & AFTERNOON (PM)

OPPORTUNITY, Athletes may pick one (1) training session each day to

attend. Athletes may not attend both sessions.

GP FOOTBALL WEEKLY SCHEDULE

MON TUES WEDS THURS FRI SAT SUN

7AM –

8:10AM

WEIGHT

ROOM#1

WEIGHT

ROOM #2

WEIGHT

ROOM #3

WEIGHT

ROOM #4

BEACH

BODY

REST REST

8:15AM –

9AM

AGILITY

DAY #1

LINEAR

SPEED #1

AGILITY

DAY #2

LINEAR

SPEED #2

OFF REST REST

4PM –

5PM

WEIGHT

ROOM #1

WEIGHT

ROOM #2

WEIGHT

ROOM #3

WEIGHT

ROOM #4

BEACH

BODY

REST REST

5:05PM

– 5:50PM

AGILITY

DAY #1

LINEAR

SPEED #1

AGILITY

DAY #2

LINEAR

SPEED #2

OFF REST REST

SECTION 8: SPEED & AGILITY TRAINING

SESSIONS

MONDAY: AGILITY DAY #1

(8:15-9:00AM ON FOOTBALL FIELD) & (5:05-5:50PM ON FOOTBALL FIELD)

DYNAMIC HURDLE WARM-UP (12 minutes) (GROUPS OF 6 HURDLES)

Lateral Hop Knee Raise 3x Each Side

Lateral Hop Leg Swing 3x Each Side

FWD 3x Each Leg

Double FWD 3x Each Leg

REV 2x

Alternating GO-UNDER 3x

HASH-MARK JUMPS – EMPHASIS ON DECELERATION

Double Leg Fwd 3x

Double Leg Lateral Right 3x

Double Leg Lateral Left 3x

Single Leg Fwd Right 3x

Single Leg Fwd Left 3x

Single Leg Lateral Right (Inside Edge) 3x

Single Leg Lateral Right (Outside Edge) 3x

37

Single Leg Lateral Left (Inside Edge) 3x

Single Leg Lateral Left (Outside Edge) 3x

PROGRESSIVE CONE DRILL (10 CONES) (GROUPS 5-6 ATHLETES) PER

LINE

FWD & REV (1 on the whistle & 1 full speed)

REV & FWD (1 on the whistle & 1 full speed)

LATERAL HOCKEY STOP (1 on the whistle & 1 full speed)

CONE WEAVE DRILLS (10 CONES)

CHOP STEP TURNS WEAVE (2x)

FWD & DIAGONAL (2x)

WATER BREAK (2-5 MIN)

FINISHER= 300 YARD SHUTTLE

(25 YARDS 6X DOWN/BACK)

OL/DL = 70 SEC

LB/FB/TE/K/QB = 65 SEC

DB/RB/WR = 58 SEC

TUESDAY: LINEAR SPRINTS DAY #1


EAST/WEST WARM-UP (12 MIN)

LINE UP ON THE SIDE-LINES (2-3 ATHLETES PER LINE/EVERY 5 YARDS)

BOTH SIDES OF THE FIELD!

26. 1X JOG ACROSS

27. 1X SKIP & CLAP –TO HASH MARK THEN JOG (DOWN/BACK)

28. 1X Straight Leg March TO HASH MARK THEN JOG

29. 1X FWD Walking Straight Leg Toe Touch TO HASH MARK THEN JOG

30. 1X Knee to Chest & Elbow to Instep 10 Yards OR TO HASH MARK THEN

JOG

31. 1X Walking Quad Stretch 10 Yards OR TO HASH MARK THEN JOG

32. 1X Walking Cradle TO HASH MARK THEN JOG

33. 1X Open the Gate w/ Hop TO HASH MARK THEN JOG

34. 1X SIDE-SHUFFLE (3) & Side to Side Stretch TO HASH MARK THEN

TURN & CONTINUE OTHER SIDE

35. 1X High Knee Folds (Butt Kick+High Knee) to HASH MARK THEN

SPRINT

36. 1X Reverse Low Run to ELBOW TURN & SPRINT (RIGHT) TO HASH

THEN SPRINT

37. 1X Reverse Low Run to ELBOW TURN & SPRINT (LEFT) TO HASH

THEN SPRINT

38

34. SPREAD OUT EVENLY ON THE LINE (30 Yards) Every 5 Yard-line

(CAPTAINS FACING TEAM IN THE MIDDLE)

IN PLACE WORK MOBILITY WORK


9. ROCKING HAMSTRINGS, ONE LEG IN (10) 5 EACH SIDE

10. DOWN: 3-WAY HIP FLEXOR

a. FWD HIP FLEXOR (8X) tilt body fwd (1,1, 2, 2, 3, 3…8) + Clap

(RIGHT & LEFT)

b. 45 DEGREE HIP FLEXOR(8X) diagonal tilt (RIGHT & LEFT)

c. TURN-OUT HIP FLEXOR (8X) Rotate T-SPINE (RIGHT & LEFT)

11. HEAD/NECK CIRCLES (5 RIGHT, 5 LEFT)

END

12. PREP- JACKS & BREAK DOWN

TECHNIQUE WORK

Acceleration

KICK WALK – 10 YARDS (2X)

QUICK STEP (KICK & RIP) – 10 YARDS (4X)

2-POINT START THIGH POP – 20 YARDS (4X)

WALL ACCELERATION DRILL –

1. KICK & RELOAD (6X RIGHT, 6X LEFT)

2. SINGLE (THIGH POP 6X RIGHT, 6 LEFT)

3. DOUBLE (THIGH POP 3X RIGHT, 3X LEFT)

4. TRIPLE (THIGH POP 3X RIGHT, 3X LEFT)

5. FULL SPRINT

RESISTANCE BAND SPRINTS

6X 20 YARDS

HILL SPRINTS

2-POINT START THIGH POP THE HILL 6X

LATERAL SHUFFLE UP THE HILL (RIGHT & LEFT) 2X EACH

REVERSE UP THE HILL: 2X

WATER BREAK (5 MIN)

FINISH = HALF OR FULL GASSERS

HALF GASSER (RUNNING CLOCK UNDER 40 SEC, REST REMAINER) 4X

DOWN & BACK

FULL GASSER (RUNNING CLOCK 1 MIN, REST REMAINDER) 4X DOWN &

BACK TWICE

39

WEDNESDAY: AGILITY DAY #2


DYNAMIC HURDLE WARM-UP (12 minutes)

Hop Knee Raise 3x Each Side

Hop Leg Swing 3x Each Side

FWD 3x Each Leg

Double FWD 3x Each Leg

REV 2x

Alternating GO-UNDER 3x

AGILITY WORK (2-3 MINUTE STATIONS) (PART 1)

STATION #1 LADDER DRILL TO BAG CUT WEAVE

STATION #2 LOW BAG MULTI-DIRECTIONAL SPEED

(WEAVE/CROSSOVER STEPS)

STATION #3 STAR FISH 9-CONE DRILL (FACE ONE DIRECTION)

STATION #4 MAT DRILL (SHUFFLE, FWD, BACK, UP, DOWN) & 5 YARD

SPRINT

AGILITY WORK (2-3 MINUTE STATIONS) (PART 2)

STATION #1 = CIRCLE SPRINTS (CLOCKWISE & COUNTERCLOCK)

STATION #2 = PROWLER PUSH 10 YARD ACCELERATION THIGH POP

STATION #3 = 4-CONE DRILL FWD, CROSS-OVER OR SHUFFLE, REVERSE,

CROSS-OVER OR SHUFFLE (4X EACH SIDE)

STATION #4 = MAT DRILL = (QUARTER EAGLE, 4-POINT SEAT ROLL, UP,

DOWN, FWD, REV) SPRINT 5 YARDS

4 STATIONS

“As Iron Sharpens Iron, So One Person Sharpens

Another." Proverbs 27:17

40

THURSDAY: LINEAR SPRINTS DAY #2 (SLED DAY)


EAST/WEST WARM-UP (12 MIN)

LINE UP ON THE SIDE-LINES (2-3 ATHLETES PER LINE/EVERY 5 YARDS)

BOTH SIDES OF THE FIELD!

38. 1X JOG ACROSS

39. 1X SKIP & CLAP –TO HASH MARK THEN JOG (DOWN/BACK)

40. 1X Straight Leg March TO HASH MARK THEN JOG

41. 1X FWD Walking Straight Leg Toe Touch TO HASH MARK THEN JOG

42. 1X Knee to Chest & Elbow to Instep 10 Yards OR TO HASH MARK THEN

JOG

43. 1X Walking Quad Stretch 10 Yards OR TO HASH MARK THEN JOG

44. 1X Walking Cradle TO HASH MARK THEN JOG

45. 1X Open the Gate w/ Hop TO HASH MARK THEN JOG

46. 1X SIDE-SHUFFLE (3) & Side to Side Stretch TO HASH MARK THEN

TURN & CONTINUE OTHER SIDE

47. 1X High Knee Folds (Butt Kick+High Knee) to HASH MARK THEN

SPRINT

48. 1X Reverse Low Run to ELBOW TURN & SPRINT (RIGHT) TO HASH

THEN SPRINT

49. 1X Reverse Low Run to ELBOW TURN & SPRINT (LEFT) TO HASH

THEN SPRINT

34. SPREAD OUT EVENLY ON THE LINE (30 Yards) Every 5 Yard-line

(CAPTAINS FACING TEAM IN THE MIDDLE)

IN PLACE WORK MOBILITY WORK


14. ROCKING HAMSTRINGS, ONE LEG IN (10) 5 EACH SIDE

15. DOWN: 3-WAY HIP FLEXOR

a. FWD HIP FLEXOR (8X) tilt body fwd (1,1, 2, 2, 3, 3…8) + Clap

(RIGHT & LEFT)

b. 45 DEGREE HIP FLEXOR(8X) diagonal tilt (RIGHT & LEFT)

c. TURN-OUT HIP FLEXOR (8X) Rotate T-SPINE (RIGHT & LEFT)

16. HEAD/NECK CIRCLES (5 RIGHT, 5 LEFT)

END

17. PREP- JACKS & BREAK DOWN

SLED DAY

SLED PULL (50 YARDS)

PARTNER UP IN GROUPS OF 2 OR 3

1. 50 YARDS X 6 (ADD MORE IF NEEDED)

2. 100 YARDS X 4 (ADD MORE IF NEEDED)

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WATER (2 – 5 MINUTES)

FINISH = 110 SPRINTS (MUST MAKE TIMES)

OL/DL = 18 SEC

LB/FB/TE/K/QB = 17 SEC

DB/RB/WR = 15 SEC

PHASE #1 (4) (JUNE),

PHASE #2 (8) (JUNE/JULY)

PHASE #3 (2-4) (JULY)

PHASE #4 (8) (JULY/AUGUST)

PHASE #5 (10 - 12) (AUGUST)

42

0

20

40

60

80

Mon Tues Weds Thurs Fri

GP Football Weekly Microcycle

Volume

Intensity

GP FOOTBALL MACROCYCLE #1

40

50

60

30

50

60

70

80

30

50

60

70

90

30

60

50

40

50 50

40

30

20

50 50

40

30

10

50

0

10

20

30

40

50

60

70

80

90

100

LEVEL 1

PHASE 1

LEVEL 1

PHASE 2

LEVEL 1

PHASE 3

DE-

LOAD

WEEK 1

LEVEL 2

PHASE 1

LEVEL 2

PHASE 2

LEVEL 2

PHASE 3

LEVEL 2

PHASE 4

DE-

LOAD

WEEK 2

LEVEL 3

PHASE 1

LEVEL 3

PHASE 2

LEVEL 3

PHASE 3

LEVEL 3

PHASE 4

DE-

LOAD

WEEK 3

INTENSITY VOLUME

SECTION 9: GP TRAINING CYCLE GRAPHS

43

GP Football Macrocycle #2

65

45

25

15

65

35

25

15

35

55

65

85

95

55

65

75

85

50

0

10

20

30

40

50

60

70

80

90

100

Mini Camp

(55%) June

1-5

Phase 1

(65%) June

8-26

Phase 2

(85%) June

29-July 10

Phase 3

(95%) July

13-17

Phase 4

(55%) July

20-24

Phase 4

(65%) July

27-31

Phase 4

(75%) Aug

3-7

Phase 4

(85%) Aug

10-14

Football

Camp

(50%) Aug

17-28

Volume Intensity

“WHEN YOU WANT SUCCESS AS MUCH AS

YOU WANT TO BREATHE THEN YOU WILL BE

SUCCESSFUL”

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SECTION 10: TRAINING MACROCYCLE #1


LEVEL 1 (BEGINNER)

PHASES 1 - 4:

1. MONDAY: PHASE 1 (ECCENTRIC SQUAT)

2. MONDAY: PHASE 2 (ISOMETRIC SQUAT)

3. MONDAY: PHASE 3 (CONCENTRIC SQUAT)

4. MONDAY: PHASE 4 (FULL SQUAT – ALL 3

PHASES)

5. TUESDAY: PHASE 1-4 (DEAD-LIFT)

6. WEDNESDAY: PHASE 1-4 (PUSH-PRESS &

HEAVY)

7. THURSDAY: PHASE 1-4 (SINGLE LEG &

LATERAL)

8. FRIDAY: PHASE 1-4 (VOLUME)

GEORGETOWN PREP FOOTBALL MANUAL 2015-16(3RD ED)

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