WARRIOR FOOTBALL PDF

Summer Strength & Conditioning Overview 

1. The RUNNING is the most important part of the summer strength and conditioning manual.

It is imperative that you come in to camp in shape and ready to play in our up tempo offense and defense.

2. The LIFTING must be done with the correct sets and reps; always work of the percentage chart for your lifts.

Always increase the weight every set. You should not fail until the last set and your last rep.
a. For example if the set is Bench Press 3x8 and my Max is 250 I will want to find out my 8 rep max for 250 which is 200.

This is amount that I would want to lift on my last set.
So my reps and sets would look like this. (175x8, 185x8, and 200x8).
3. The summer workout is split into two different five week CYCLES.

a. The first cycle has lifting and running 4 days a week, Monday, Tuesday, Thursday, and Friday.
b. The second cycle has lifting 4 days a week and running 2 days.
The lifting will be on Monday, Wednesday, Friday, and Saturday.
The running will be Tuesday and Thursday.
c. Every day will have some sort of running or agility drills attached to it.
Nutrition & Supplementation
Optimal nutrition is an integral part of peak athletic performance and can enhance your potential, just as an inadequate diet can limit your potential.

Proper nutritional strategies will help you recover and adapt from each training session and allow you to progress faster.

Improper nutrition will not allow you to adapt from each session as quickly which can result in; increased chance of injury; overtraining – resulting in decreased performance.

Recovery from the workouts is just as important as the workouts and proper nutrition is an important part of the recovery process as well.