Off Season Conditioning Workout for Summer 2009

Warm Up
Flex
Hurdles 2 X Forward / 2 X Each Side

Monday – Heavy Upper Body
Bench 4,3,2,1
Incline 4,3,2,1
Jammer Press 3X6
Jammer One Arm 3X6 Both Sides
Ground Base Push 3X6 Both Sides
Lat Circuit 2 Stations (High Row/Low Row, Wide Pull Down/Close Grip Pull Down) 3X10
Abs
Conditioning

Tuesday – Heavy Lower Body
Squat 4,3,2,1
Front Squat 4,3,2,1
Power Clean 4,3,2,1
Jammer Explosion 3X6
Leg Curl/Extension 3X10
Abs

Wednesday - Conditioning

Thursday – Dynamic Upper Body
Bench 8,6,4
Incline 8,6,4
Jammer Press 3X10
Jammer One Arm 3X10 Both Sides
Ground Base Push 3X10 Both Sides
Lions 2X8,8,8,8 / Lawn Mowers 2X20 Each Arm / Skull Crushers 2X12
Abs

Friday – Dynamic Lower Body
Squat 8,6,4
Hang Clean 8,6,4
Squat Jumps 2X10
Plyo Jumps 2X10 Forward/2X10 Side-to-Side
Sand Pit Distance Jumps Down and Back / Speed Jumps Down and Back
Clean Complex 1X16
Abs
Conditioning

With any questions, please contact the A&M-Commerce Football Coaching Staff.