Stay/get back in shape...Vol: Motivation

[ericescobar]

90 bucks at ihop...damn. I'd prolly spend that much on chicken mcnuggets

 

[rightguard]

Originally Posted by DoubleJs07

Originally Posted by wawaweewa

Originally Posted by IICEMAN83

Yo Audi....is these one of the guys you talking about throwin up more weight than me????

lmao.

Even before I watched the vid I wanted to write "Neck Pad= can't be taken seriously" but I thought maybe I was just being unfair/stupid.

Lo and behold.........

why wouldn't this dude just take off a lot of that weight and just do it the right way?� I hate dudes like this....seriously.�

my friend does squats like this because he says he has bad knees

 

[doublejs07]

Originally Posted by Rightguard

Originally Posted by DoubleJs07

Originally Posted by wawaweewa

Originally Posted by IICEMAN83

Yo Audi....is these one of the guys you talking about throwin up more weight than me????

lmao.

Even before I watched the vid I wanted to write "Neck Pad= can't be taken seriously" but I thought maybe I was just being unfair/stupid.

Lo and behold.........

why wouldn't this dude just take off a lot of that weight and just do it the right way?� I hate dudes like this....seriously.�

my friend does squats like this because he says he has bad knees� has bad form

"bad knees" is an excuse for not doing the exercise properly...if they're that bad, then he should think of a supplementary exercisehe can do where he can have a better range of motion.� Squats shouldn't be for him.

 

[sloanboy]

yea that kai green vid is crazy

 

[nyk buc]

yo that ain't even squatting. and i see a lot of ppl do that at the gym, though they're buff and all, but theyre doing it all wrong. o well. what can udo?

 

[wj4]

Originally Posted by nyk buc

yo that ain't even squatting. and i see a lot of ppl do that at the gym, though they're buff and all, but theyre doing it all wrong. o well. what can u do?

It's male ego, man. Like when dude gets next to you on the treadmill and try to match your speed to man up on you. Or when dude gets on thebench next to yours and try to use bigger dumb bells than yours. Form is priority, not how much you working with.

 

[panaricanretro]

I was working out at a different gym one day, but the same company I work for. I was doing legs, and this guy was training a client. My wife and I weresquatting on racks side by side, and as I'm about to do my last set, This guy stops training his client and they both stand there to watch me do a set. (hedidn't know I'm a trainer for the same company). I hear him ask my wife if she thinks he should spot me and she didn't know what to say, so shewas like "Yeah, I guess so" but it just broke my concentration, so after like 4 reps, I just racked the weight. Then he starts telling me about howI should try 5 rep warmups, and he's telling me how he does 1 set of 135 for 5 reps, then 225 for 5, and so on up to like 455. My wife was later saying"I don't think he can squat 455, he's not that big..." and I explained how some people are stronger than they look and that a 455 squatwasn't neccesarily out of reach for him, etc...

The next week we're back at the same gym and this same dude and his buddy are training legs. I see him psyching himself up to squat 405, while his friendcheers him on. He grunts and screams a little, gets under the bar, his friend gives him the bear-hug spot, and he squats exactly like that dude in thevideo... like 5 inches down for 5 reps. My wife looks at me and says "I told you!"

 

[wawaweewa]

Originally Posted by PanaRicanRetro

I was working out at a different gym one day, but the same company I work for. I was doing legs, and this guy was training a client. My wife and I were squatting on racks side by side, and as I'm about to do my last set, This guy stops training his client and they both stand there to watch me do a set. (he didn't know I'm a trainer for the same company). I hear him ask my wife if she thinks he should spot me and she didn't know what to say, so she was like "Yeah, I guess so" but it just broke my concentration, so after like 4 reps, I just racked the weight. Then he starts telling me about how I should try 5 rep warmups, and he's telling me how he does 1 set of 135 for 5 reps, then 225 for 5, and so on up to like 455. My wife was later saying "I don't think he can squat 455, he's not that big..." and I explained how some people are stronger than they look and that a 455 squat wasn't neccesarily out of reach for him, etc...

The next week we're back at the same gym and this same dude and his buddy are training legs. I see him psyching himself up to squat 405, while his friend cheers him on. He grunts and screams a little, gets under the bar, his friend gives him the bear-hug spot, and he squats exactly like that dude in the video... like 5 inches down for 5 reps. My wife looks at me and says "I told you!"

That dude was a typical "personal trainer" I'd say.

 

[grimey]

Yo. I started this new job and it's from 10pm to 7am, and I was wondering if I should change my diet or just eat like a little snack at night when I go onlunch break(2-3am)?

 

[ericescobar]

Originally Posted by wawaweewa

Originally Posted by PanaRicanRetro

I was working out at a different gym one day, but the same company I work for. I was doing legs, and this guy was training a client. My wife and I were squatting on racks side by side, and as I'm about to do my last set, This guy stops training his client and they both stand there to watch me do a set. (he didn't know I'm a trainer for the same company). I hear him ask my wife if she thinks he should spot me and she didn't know what to say, so she was like "Yeah, I guess so" but it just broke my concentration, so after like 4 reps, I just racked the weight. Then he starts telling me about how I should try 5 rep warmups, and he's telling me how he does 1 set of 135 for 5 reps, then 225 for 5, and so on up to like 455. My wife was later saying "I don't think he can squat 455, he's not that big..." and I explained how some people are stronger than they look and that a 455 squat wasn't neccesarily out of reach for him, etc...

The next week we're back at the same gym and this same dude and his buddy are training legs. I see him psyching himself up to squat 405, while his friend cheers him on. He grunts and screams a little, gets under the bar, his friend gives him the bear-hug spot, and he squats exactly like that dude in the video... like 5 inches down for 5 reps. My wife looks at me and says "I told you!"

That dude was a typical "personal trainer" I'd say.

damn though, you narrowly evaded some kind of embarrassment. at least your concentration didn't fully break

 

[verynecessary]

Originally Posted by DoubleJs07

Originally Posted by Rightguard

Originally Posted by DoubleJs07

Originally Posted by wawaweewa

Originally Posted by IICEMAN83

Yo Audi....is these one of the guys you talking about throwin up more weight than me????

lmao.

Even before I watched the vid I wanted to write "Neck Pad= can't be taken seriously" but I thought maybe I was just being unfair/stupid.

Lo and behold.........

why wouldn't this dude just take off a lot of that weight and just do it the right way?� I hate dudes like this....seriously.�

my friend does squats like this because he says he has bad knees� has bad form

"bad knees" is an excuse for not doing the exercise properly...if they're that bad, then he should think of a supplementary exercise he can do where he can have a better range of motion.� Squats shouldn't be for him.

i bet this is the guy who walks away afterwards and doesn't rerack the damn weights

 

[i3]

%#! TO GRASS.

The only way.

 

[joe camel smooth]

yeah lurkin i stay hyping up intrabolic

but if you dont take any other beta alanine products 1.6 g is not enough to get the full benefits

i gotta cop a pre-workout supp soon

im so tempted to run a tren e cycle when i turn 21 but i dunno. honestly needles sound terrible, i dunno if i could ever do that.

and wow @ those "squats"....jesus christ

 

[biff lawson]

smh I gotta spend some quality time with this thread...i been out of the gym for like almost 2 months now

been keeping up with my cardio @ least 3 times a week more if i can but

i just hit the bench with a mere 100lbs (plus bar) and i barely got out 80 reps in 4 sets of 20

i'm guessing the months of cardio ate my hulkamania how do i get back quick help me help me pleaseeeee

 

[joe camel smooth]

why the hell are you doing sets of 20 man

145x20 means you could probably be putting up 225 + easy

benching light isnt gonna get you anywhere

 

[18th letter]

Damn what was the point of those squats (if you even wanna call em that)?




At my gym barely see anyone ever do squats, let alone !$$ to grass squats.

 

[joe camel smooth]

btw lotta dudes taking casein im kinda surprised

iice nice kicks

 

[al audi]

Originally Posted by JOE CAMEL SMOOTH

yeah lurkin i stay hyping up intrabolic

but if you dont take any other beta alanine products 1.6 g is not enough to get the full benefits

i gotta cop a pre-workout supp soon

im so tempted to run a tren e cycle when i turn 21 but i dunno. honestly needles sound terrible, i dunno if i could ever do that.

and wow @ those "squats"....jesus christ

worse squats i ever seen

again............intrabolic is legit stuff

Joe its your body, please be safe and REASEARCH what you are doing first please. Youre smart guy so dont slip on the common sense of course. Also

bloodwork done as pre and during your cycle.

Hormonal
Total Testosterone
Free Testosterone
Follicle Stimulating Hormone (FSH)
Prolactin
Leutilizing Hormone (LH)
Estradiol (E2)
Progesterone (P4)
Dehydroepiandrosterone Sulfate (DHEAS)
Sex Hormone Binding Globulin (SHBG)

Kidney Function
Creatinine
Glomerular Filtration Rate (GMR)
Blood Urea Nitrogen (BUN)
Uric Acid

Liver Function
Albumin (ALB)
Alkaline Phosphatase (ALK PHOS)
Alanine Aminotransferase (ALT or SGPT)
Aspartate Aminotransferase (AST or SGOT)
Total Bilirubin (TBIL)

"Routine Bloods"
Complete Blood Counts (i.e. Reb Blood Cells (RBC), Haemoglobin (Hb), White
Blood Cells (WBC), etc.)
Electrolytes (i.e. Sodium (Na), Potassium(K+), etc.)
Lipids (i.e. Triglycerides (TAGS), Total Cholesterol (TC), High-Density
Lipoprotein Cholersterol (HDL), etc.)

You should be concerned mostly with your hormonal (especially total and free testosterone, estradiol and SHBG), liver, and kidney function results.

 

[al audi]

Originally Posted by wj4

Originally Posted by nyk buc

yo that ain't even squatting. and i see a lot of ppl do that at the gym, though they're buff and all, but theyre doing it all wrong. o well. what can u do?

It's male ego, man. Like when dude gets next to you on the treadmill and try to match your speed to man up on you. Or when dude gets on the bench next to yours and try to use bigger dumb bells than yours. Form is priority, not how much you working with.

this one is hilarious

 

[joe camel smooth]

thanks bro

if i do it i would prob wait a few yrs anyway

sometimes i think like i could get bigger than id ever want to be from just eating good and lifting hard

but then i see like every one of my friends who is big have taken tren or andro or m1t etc etc

i dunno man

test seems so harmless with proper dosing and pct.....no liver toxicity pure test no conversions or whatever its called

if there was no needles id prob be doing it already

 

[al audi]

Originally Posted by JOE CAMEL SMOOTH

thanks bro

if i do it i would prob wait a few yrs anyway

sometimes i think like i could get bigger than id ever want to be from just eating good and lifting hard

but then i see like every one of my friends who is big have taken tren or andro or m1t etc etc

i dunno man

test seems so harmless with proper dosing and pct.....no liver toxicity pure test no conversions or whatever its called

if there was no needles id prob be doing it already

no............see this is what i mean

im not even gonna help you out with that one either, go do your hmwk
no but for real
young guys should know ALL lil terms like this and What exactly they will experience, risk, pct, dr. visit

even down to lil natural herbs such as

Milk Thistle (liver)
Hawthorne Berry (blood pressure/cholersterol)
Garlic (blood pressure/cholersterol)
Taurine (back pumps/hydration/headaches)

i was that guy who never drank when everybody else did just to make sure everybody made it home safe, so pardon me. stuff scares me

w/e you decide give me a heads up though there are enough crazy gym rats out here already so you dont have to be a guinea pig to anything. just make sureeverything is in order first

(how did we get back on this kind of topic?)

 

[joe camel smooth]

damn yeah I know I gotta look into it more test is the safest tho right?

let's get back to lifting no more steroid talk for now

 

[al audi]

http://www.bodybuilding.com/fun/luis13.htm info

 

[joe camel smooth]

LSU football 2009 offseason traning program

looks interesting

i kinda want to do a full body type workout



hows that program working for you



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:____________________________________________ __________________________________________________ ____________________________________________________________________________________________________ __________________________________________________ ____________________________________________________________________________________________________ __________________________________________________ ______________________________
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 Sr?s.
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 andexplosive 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

 

[al audi]

good info

one of my make a wishes would be to train with a NFL team of choice in the off season

adrian peterson is the same height as me not to menton very close in age

not even funny how much he is outweighin me.......of course he is a pro athlete so its his job but still.

i like the athlete look i never wanna be a block, gotta always have that speed. reminds me of that old michael jai white training video i think later in lifeill study some kind of martial arts

wow im seriously just late night talking to myself, i woke up an im wide awake

that kind of routine is fun in a team setting type facility with coaches an all. the good ol days, wish i knew what i knew now back in HS