BIGGER FASTER STRONGER

HawksFootball Workout

“You can never be too strong!”

General George Patton

Hawk Goals:

STRENGTH (getting stronger to become more powerful in all sports)

SPEED (key to increased athletic performance)

FLEXIBILITY (increasing speed, increasing range of motion, preventing injuries)

PLYOMETRICS (jumping, quick movements, utilizing strength and power)

NUTRITION (making correct choices to maintain a healthy diet)

ENDURANCE (both for muscular and cardiovascular training)

MOTIVATION (goal setting, team building, working hard, smart, and together)

UNIFICATION (all athletes in all sports progressing year round)Bigger, Faster, Stronger Workout Plan

Hawks Bigger, Faster, Stronger Workout Plan

Monday / Tuesday / Wednesday / Thursday / Friday
Flexibility
Squat Parallel
Incline Bench Press
Auxiliary Lifts
Flexibility / Flexibility
Dot Drill/Agility
Sprint Work
Plyometrics
Flexibility / Flexibility
Power Clean
Dead Lift
Auxiliary Lifts
Flexibility / Flexibility
Dot Drill/Agility
Sprint Work
Plyometrics
Flexibility / Flexibility
Box Squat
Flat
Power Bench Press
Auxiliary Lifts
Flexibility

RECORD EVERTHING!

SETS AND REPS

Week 1 / Week 2 / Week 3 / Week 4
3x3 / 5x5 / 5-4-3-2-1 / 10-8-6/4-4-2
Week 5 / Week 6 / Week 7 / Week 8
3x3 Set Record / 5x5 Set Record / 5-4-3-2-1 Set Record / 10-8-6/4-4-2 Set Records

The First Week

BOX SQUATS/Parallel Squats:First set, 45-145 lbs. x 3 reps. Now for the 2nd set, you may either go up in poundage, stay the same or go down. Let's say you do 175 pounds for the second set and 205 for the 3rd set.Important Concept:on the final set, you should do 3or morereps; up to 10 reps. Don't worry if this 1st weeks routine seems too easy, you need to be concerned about proper lifting and spotting techniques.

BENCH Incline or Power:Figure out your 1 Rep Max, use 70% of your max for your first set. If you've never done bench before, use 70% of your body weight, or 105 lbs., whichever is less. If this is too much weight for 3 reps, drop the poundage. For your 2nd set, you may go up, stay the same or go down in poundage. Do 3 or more reps on the final set, up to 10 reps.

POWER CLEAN:Do the 3 x 3 workout. Use 70% of your maximum. If you've never cleaned before, use 70% of your body weight or 105 pounds, whichever is the least. Use the same procedure for the 2nd and 3rd set as on Monday's work-out and record your efforts as outlined above. On the final set you should do 3+ reps up to 5 reps.

Dead Lift: Do the 3 x 3 workout. Start with 145 pounds or your body weight, whichever is the least. Follow the same procedure and again, record your efforts

THE SECOND WEEK:

5 sets of 5 reps (5 x 5). Start with 70% and increase each set by a minimum of 5 lbs. This is a brutal and long workout. You may wish to cut down to 3 sets of 5 because of time or energy (especially on the Dead Lift and Clean Day). Select your poundage's as in the first week.Record your efforts. IMPORTANT:Attempt to do 5 or more reps on the last set (up to 10) except Clean and Dead Lift.

THE THIRD WEEK:

5-4-3-2-1.Start with 70% and increase each set by a minimum of 5 lbs. This is not quite as hard as 5 x 5, but you still may need to cut this down to 5-3-1 because of time or energy. IMPORTANT: Do one or more reps on the last set. GO TO FAILURE!!

The third week is a perfect time to max out on a one-rep max, just by following the regular routine and using the earlier sets as a warm-up.

THE FOURTH WEEK:

10-8-6or 4-4-2Start with 70% and increase each set by minimum of 5 lbs. Here is your chance to establish another set record. The sets and reps are 10-8-6 with the Bench and Squat, but are 4-4-2 with the Clean and Dead Lift. Record your efforts. IMPORTANT: Do 6+ or 2+ reps on the last set depending on the core lift.

THE FIFTH WEEK:

From now on every time you come into the weight room, you've got a challenge yourself. You should try to break as many Set-Rep records as possible. Begin the 5th week by again doing the 3 x 3 workout. Your objective is to do more total weight and additional weight/reps on that all important 3rd set (3+).

THE SIXTH WEEK:

Break your 5 x 5 records!

THE SEVENTH WEEK:

Break your 5-4-3-2-1 records!

THE EIGHTH WEEK:

Break your 10-8-6 or 4-4-2 records!

Now keep rotating your workouts in this 4-week cycle.

FLEXIBILITY

Make sure you get a good stretch in before and after you lift.

Auxiliary Lifts

These are lifts that you do after your core workout. You should do at least 2 of these lifts after your core workout. These sets are done at 3x8 or 3x10You can do any lift you would like, here are some good examples:

Neck exercises: Utilizing a plate harness, front to back, back to front, and side to side.

Leg curls: Good for Hamstring development, leg strength balance, and speed.

Military Press: Great for shoulder strength, and upper body explosiveness. Place bar on lower chest to start. End overhead with arms locked.

HeavyDips: Unbelievable in developing powerful triceps and pecs. A must for every routine!

Farmer Walks: Great for developing grip and big arms!

Pull ups / Chin Ups : Great for overall strength and big arms and backs!!!

PLYOMETRICS

Choose 3-4 exercises on Plyo days do each exercise 3-4 times.

Ladder Drills

Repeat each drill 3 to 5 times.

Lateral Cone/Line Bounding

Objectives: Improve lateral footwork and quickness

1. Stand erect with feet parallel to line

2. Jump side to side across the line or cone with both feet for 30 seconds

3. Landing should be with the balls of your feet on the ground

4. As soon as you hit the ground explode right back up, spending as little time as possibleon the ground

5. Movement should be done quickly and explosively

Box Jumps

Objective: To improve quickness and explosiveness

1. Stand in front of a two foot or higher box or bench anything that you can jump on andland

2. Jump up and land on the box and return to the ground as quickly as possible

3. As soon as you hit the ground explode right back up onto the box spending as little timeas possible on the ground

4. Continue this sequence for 1 minute

Power Hops:

1. At the starting line of a 15-yard area begin standing in an athletic stance feet shoulder width apart

2. Perform a standing broad jump trying to cover as much distance as possible

3. When landing re-set yourself and perform another jump.

4. Try and cover as much ground as possible with the fewest amount of reps as possible

5. Once again focus on pumping the arms through on each rep

10/10 Hopping

Objectives: To develop explosive power

1. Set up a 40 yard straight course with every 10 yards marked

2. Hop for 10 yards on one leg, then switch legs and hop on the other leg for 10 yards.

Concentrate on not spending much time on the ground between hops

3. Continue alternating legs every 10 yards using good arm action

4 Cone Jump:

Objective: Improve footwork and quickness

  1. Layout 4 cones in a straight line each 1 yard apart.
  2. Stand on either side of the cone, parallel.
  3. Jump over the cones from the side until after the 4th cone, and then without stopping jump back to your start point. Keep your shoulders square and feet together.
  4. This is to be done as quick and smooth as possible.

Zig Zag Hops

  1. Layout 10 cones slightly staggered and 1 yard apart.
  2. Starting facing the cones and to right side, jump off your right foot going diagonal and landing your left foot. Immediately jump off your left foot diagonal to the next cone landing on your right foot. Continue to do this till the end of the cones.
  3. Keep your hips and shoulders squared as you jump.
  4. You can also do this jumping off both feet as well.

Stairs

  1. Start with both feet at the base of the stairs.
  2. Jump up one step, then go back down. Repeat for 30 seconds.
  3. Make sure you have your shoulder over toes to get a good forward lean.
  4. You want to go up and down as fast as you can in during the time frame.

Agility

Pick 2-3 of these to do on Tuesday and Thursday (these can be done daily). Do each agility 5-6 times

Pro Agility

Objectives: Improve athletic ability and body coordination during sudden change of direction

  1. Measure out a 10 yard area with 5 yard increments
  2. Start from a three-point stance, with your feet straddling the 5-yard line
  3. Turn and sprint 5 yards to the right; touch line with your right hand
  4. Turn and sprint back 10 yards and touch line with your left hand
  5. Finally sprint through the starting line
  6. As you touch each end line you should be facing the same direction as where you started.

L-Test

Objectives: Improvement of agility and change of direction

  1. Place two cones 5 yards apart from each other
  2. At the 2nd cone place a 3rd cone 5 yards away from the 2nd cone.
  3. Begin the L-Test at the 1st cone, sprint to the 2nd cone, and touch the line return to the 1st cone.
  4. As you touch the starting line, sprint to and around the 2nd cone, and circle around the 3rd cone.
  5. Once you have circled the 3rd cone sprint around the 2nd cone and return to the starting line.

Wildcat Agility

Objectives: To improve foot quickness and change of direction

  1. Set up 2 cones 5 yards apart length wise and 1 yard apart in width
  2. At the starting line sprint to and around the 1st cone, putting your right hand on the ground to hold balance and sprint back to and around the 2nd cone putting your left hand on the ground.
  3. Run to the 5 yard line and touch the line with your fingers and backpedaled to the starting line.

Four Corner Carioca

Objectives: To improve change of direction, footwork, and flexibility in hips

  1. Set up 4 cones 10 yards apart in a square.
  2. Start on the right side of the square and accelerate forward
  3. Carioca to the next cone
  4. Reverse pivot and backpedal to the 3rd cone.
  5. Reverse pivot and carioca to the finish.

:

Four Corner Comeback

Objectives: Improve footwork, backpedal, and change of direction—all cones 10 yards apart.

Angle Cuts:

Layout 6 cones in a zig-zag shape. The cones should be 5-6 yards apart. Start at the 1st cone and sprint to the 2nd cone, as you approach the cone gather yourself and cut with your outside foot. Continue through the course.

NDrill:

Layout 4 cones in the shape of a big N. Put the 1st cone down, the 2nd cone is 5 yards up and 2 yards over, the 3rd cone is 5 yards back and 2 yards over, and the 4th cone is 5 yards up and 2 yards over. Start at the 1st cone, sprint forward and around it backpedaling to the 3rd cone, and then sprint through the 4th cone.

Figure 8:

Layout 2 cones in a straight line 5-8 yards apart. Stand on one side of the cone facing the other. Sprint to the opposite side of the cone and do a tight 180° turn(using your hand to balance) and sprint back to the start.

Conditioning

Pick 2-3 of these per conditioning day. Do 3-4 reps per drill.

Flying 20’s

Objectives: To improve acceleration and stride frequency

  1. Set up a 50 yard course with the 30-yard point marked
  2. Start running at half speed, building up speed with each stride.
  3. By the time you reach the 30 yard mark, you should be running at full speed.
  4. Finish the next 20 yards at a full speed spring.

60 Yard Hollow Sprints

Objectives: To improve acceleration

  1. Place four cones twenty yards apart from each other in a straight line.
  2. Start at the 1st cone, and run half speed to the 2nd cone.
  3. When you reach the 2nd cone, start a full sprint to the 3rd cone.
  4. Once you reach the 3rd cone decelerate to half speed to the last cone.

Iron Cat Run

Start at goal line of the football field, then:

  1. Run to the 25 ydlne and back to the goal line.
  2. Run to the 50 yd line and back to the goal line
  3. Run to the opposite 25 yd line and back to the goal line.
  4. Run to the furthest goalline and back to the original goal line.
  5. Time your run the first time. Re-check your time every 2 weeks to see improvement.

300-Yard Shuttle

Objectives: Change of direction and anaerobic conditioning

  1. Measure 60 yards in length
  2. From the start line sprint to the 60 yard mark.
  3. Touch the line and return to the start.
  4. Do FIVE 60 yard sprints in a row going back and forth. You should finish opposite of where you started.
  5. Take a 5 minute break, and then do it again.
  6. Time this run the first time you do it, and re-time it every two weeks

Gassers

Objectives: Develop anaerobic endurance

  1. Measure out 50 yards(sideline to sideline of a football field)
  2. Run sideline to sideline two times.
  3. Time this run the first time you do it, and re-time it every two weeks.