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Ohio Wesleyan Football Strength and Conditioning 2018

Vacation Workout

WEEK 1

WARM-UP

CORE

SPEED LADDER - if you do not have a speed ladder look at the foot speed set in the book page 9 & 10

LIFTS FOR MONDAY MAY 14

Toes to bar (TTB) or Hanging knee raise (HKR)

TEMPO DEAD LIFT - only when the books says (5sec)

TEMPO BACK SQUAT - only when the book says (5sec)

Warm-Up See videos above

Core

Speed Ladder - See videos above

Toes to Bar (TTB) or Hanging Knee Raises (HKR)

CG INC STANDS FOR CLOSE GRIP INCLINE - pay attention to the book (5sec) eccentric movement on the way down

IF YOU CANNOT DO PULL-UPS LAT PULLS WORK

DO HANDSTANDS IF YOU CANNOT DO HANDSTAND PUSH-UPS BUT THE GOAL IS TO DO PUSH-UPS

Warm-Up - See videos above

Core

Speed Ladder - See Videos Above

Toes to Bar (TTB) or Hanging Knee Raises (HKR) see video above

TMEPO POWER CLEAN - start with bar at hips, slow to the floor (5sec) explosive power clean when the book says (5sec)

Neck see videos above

Warm-Up - See videos above

Core

Speed Ladder - See Videos Above

Neck - see videos above

Bench is normal Bench

DB Inc - stands for dumbbell incline

KettleBell or DB swings - see video above

Bar Thrust (be sure to hold each rep for 3sec) - See video above

See video above for Glute Ham

Week 1 shows all of the videos need for the next few week. If a new lift is added the video will be added below.

Max week!!! Max sure you are videoing your lifts and sending them to me 330-714-6254 or iiformaz@owu.edu.

AMAP = as many as possible for the pull-ups... Arnold press I want you to go until failure - push yourself!!!!

Monday, July 2 we change to running before lifting.

NECK IS SHOW ABOVE

TEMPO SQUAT - WHEN THE BOOK SAYS (5sec) count to 5 on your way down to parallel see TEMPO FRONT SQUAT above with questions

LIFTS FOR FRIDAY MAY 19

NECK SEE ABOVE

INC - STANDS FOR INCLINE

R-CUFF SEE ABOVE

DB BENCH - STANDS FOR DUMBBELL BENCH

KETTLE BELL OR DB SWINGS SEE ABOVE

PULL-UPS

BAR THRUSTS SEE ABOVE (HOLD FOR 3SEC AT THE TOP)

PLATE UP-RIGHT ROW - stack plates on top of the 45lbs plate for grip strength

All videos are above until July

JUMPING WORK VIDEOS ARE SHOWN ABOVE

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