EDWARD WATERS COLLEGE

TIGERS

STRENGTH AND CONDITIONING

2018

DEVELOPED BY:
MARCUS RICHARDSON, HEAD STRENGTH & CONDITIONING COACH
EDWARD WATERS COLLEGE
[email protected] Phone: 305-810-7945
Total Body Conditioning!
This is the best way to describe our program to you. As you read this Manual you will be
able to understand all the factors that go into your physical and mental preparation to
become a successful member of the Tiger Football Team. Our program is not just about
lifting Weights you must be able to blend all aspects of our program for you to reach your
greatest potential as a Tiger Football Player.

Nutrition
Flexibility
Skill Development
Aerobic Anaerobic Conditioning
Strength Power
Total Body Conditioning
Explosive Power Plyometrics
Rest & Recovery

Remember, Champions are made when no one is watching.

BOTTOM LINE.

Anthropom etric M easurem ents

1. Height, Weight
 2. Body Fat %

1.1. Three Sites – Chest, Abdominal and Thigh

1.1. Jackson Pollock - Formula

Flexibility – Sit-in Reach Test – 2 attempts

Explosive Power
1. Long Jump – 2 attempts
2. Vertical – 2 attempts

STRENGTH
Cleans – 1 Rep Max (1RM)
Bench – 1 Rep (1RM)
Squat – 1 Rep (1 RM)

Agility – Full Court Suicide (300 Yard Shuttle) – 2

Must be completed in time specified by your position group

3. Speed – 40 Yard Dash – 2 trials

Gassers-Sideline to Sideline of a standard football field

Skill Positions 38, 40, 42, 44, 44, 43
OL/DL 42, 44, 46, 47, 47, 46

APPROACH LIKE A PRO

These workouts are broken down to be “2 a Day” formats. Your lift and
conditioning should be done early in the am before noon but while sun is out. We
are aiming to acclimate your body to the conditions you will play and practice in.
The second workout or “specifics” workout should be done in the evening closer to
sunset for intensity purposes. Specifics fall under the plyometric, cone drills,
agility training, starting on page 5 and 21. Take them serious, work with intensity
and increase each by one repetition each day.

Uphill and Downhill running is a great way to increase stamina and increase
speed. (We all need to be faster regardless of position.) If you are able to do this,
you should do this in the afternoon and only on upper body push and pull days. DO
NOT RUN HILLS ON LOWER BODY DAYS!

All lift names are standard and you should have general knowledge of.
“Jammers” (can be found on YouTube and / or google for visual and explanatory
purposes). Tbar Row, Landmine Row are also names used for this movement. All
other lifts are the standard movements that you should have done at some point in
your career thus far.

FOOTWORK:
We are training for the ultimate advantage, so we do prioritize STRENGTH and POWER. “Our kinda
guys” crush it in the weight room but that does not matter if they cannot transfer that horsepower
to the field. Our athletes perform footwork drills that reinforce proper biomechanics and movement
patterns so they can utilize those gains when sprinting, decelerating and changing directions.
These movements should be done 2-3 times per week.
Make sure you are in a Football position (Hips low, Knees Bent, chest forward and up). These
movements should be done at the highest intensity 100% and only have 1-1.30min rest. Do all these
movements and 2-3 rounds in the elements you will play in (outside).

Four Cone Agility (Box Agility) 8yard x 8 yards

3 Cone Agilities (5yard x 5yard box)

Ladder Run (Two 10yardx10yard boxes)

1 Rep Max Percentage Chart

1 Rep Max (Top red box)
Reps (in red on left) Coincide with weight (lbs- in black on right)
We begin
every
weight
session
with

Torso/Core work. Begin EVERY workout in this methodology as such. Approach with
seriousness and intensity. 45Lbs for OL/ DL and 35Lbs for Skill Position.
 TAKE PRIDE IN THE GRIND

LEAD IN: WARMUP

LEAD OUT: CORE / TORSO WORK
WALL CHART: PERCENTAGE 1 RM FOR LIFT
CONDITIONING: STANDARD OLYMPIC TRACK (400M)
OR FOOTBALL FIELD (100 YRDS)
PLYOMETRIC WORK: WILL BE OPTIONS LISTED AT BOTTOM OF (LAST PAGE) OF LIFT.

WEEK 1
WEEK 2

WEEK 3
WEEK 4
WEEK 5
WEEK 6
 WEEK 7

TIGER FOOTBALL
DAILY WORKOUT SCHEDULE JULY 4TH WEEK: MONDAY,
JULY 2-FRIDAY, JULY 6

The Entire Week is a REST WEEK, If you would like to continue to lift,
repeat Week 6

There is no running or Lead In/Out for this week. Use this week to
allow your legs to fully recover.

REMEMBER CELEBRATION IN
MODERATION!!!!!!!
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
 Lead In and Lead Out E xercises
! Bench Crunch (and twisting)
1. Place feet onto a bench, keeping knees at 90 degree angle.
2. Using weight at chest, crunch upwards using abdominals to lift shoulder blades
off the ground.
! Crunch and Hold
1. Lie on back and perform a standard crunch, but hold it at the top for 1 second.
! Hanging Leg Raises
1. Using chin up bar, hang from the top with legs straight down.
2. Pull knees up to the chest using abdominal muscles.
! Hips Ups
1. Grab stationary object with both hands. Lift legs together to toes are overhead.
2. Using abdominals left hips off of ground or bench. Keep legs straight throughout
exercise.
! Inch Worm
1. Start on feet, bent over with hands touching the ground in front of feet.
2. Walk hand over hand outwards until body is fully extended and then inch
by inch walk the feet back in the original position.
! In the “V”
1. Lie on backs with legs in the air and spread like a “V”
2. Crunch upwards into the “V” using, making sure shoulder blades come off
ground.
! Isometric 8’s
1. Have a partner use a weight belt to strap feet to the ground. Lie back at 45 degrees.
2. Partner throws medicine ball 8 times to the left, to the right, chest pass, and then
overhead for a total of 32 reps.
! Jacknife (and single leg)
1. Lie on back with legs straight up at 90 degrees.
2. Use abdominals to crunch body upwards making so that hands touch the toes.
! Leg Raises
1. Lie on the floor with legs straight out and arms at your side.
2. Keeping legs straight, left them upwards until they reach a 90 degree angle.
! Obliques
 1. Lie on ground with right ankle crossed over left knee.
2. With left arm crossed behind head, come up and touch the left elbow to
the right knee.
3. Continue to do this to both sides.

! Push Pull
1. Lie on back with arms at sides and legs straight out in front of you 6’’ off
the ground.
2. Slowly bring the right knee to the chest. Next bring the left knee to the
chest while pushing the right knee back out. Perform slowly.
! Russian Twist
1. Sit on the floor with legs straight out and body leaning back slightly.
2. Using a weight held straight out in front of you, twist torso to the right and hold for
1 second.
3. Twist back to the center and hold, and twist to the left and hold. This is one rep
! Throw Downs
1. Partner is needed. Lie flat on back and hold onto standing partners ankles
behind your head.
2. Lift legs as explosively as possible towards partner while keeping knees
locked.
3. Partner will then throw legs back down forcefully, and you bring them
back up explosively.
! Tic Tac Toe
1. Partner is needed. Sit on the floor with legs off the ground and body leaning back
slightly.
2. Partner throws medicine ball to the side and you touch the floor with it on the right,
left, right, and throw it back. This is one rep.
! Torso Training
1. There are four positions and you hold each for the allotted time with body
in a straight line.
2. Position one is push up position, but on elbows. Second position is the
same but on the right side. Third position is on the left side. And the last position is
lying on the stomach with arms and legs off the ground.
! Tuck Jumps
1. Standing in place, jump as explosively as possible bringing knees to chest.
! V- Ups
1. Lie on back with arms fully extended above head.
2. Use abdominals to lift arms and legs up simultaneously to have hands
touch feet at the top.
 Conditioning E xercises
! 110 Yard Striders (and backward striders)
1. Start at goal line and run at about 50 percent for first 40 yards emphasizing long
strides.
2. Increase speed to 75 percent for the next 40 yards.
3. Finish the last 30 yards at 90 percent of full running speed.
! 30 Yard Ladder
1. Start on the goal line, run to the 5 yards line and touch with right hand, return to
goal line and touch with the left hand.
2. Continue this pattern at 5 yard increments until finished with the 30 yards.
! Build Ups
1. Start by skipping for 20 yards, then stride for 10 yards, then spring for 20 yards, and
glide for 20.
! Descending Ladder Sprints
1. Start by running for 50 yards, turning and coming back for 40 yards, then turn back
and run for 30 yards, then turn back for 20 yards, again turn back and run for 10 yards,
and finish by turning back and running for the final 5 yards.
! Flying 60’s
1. Start at the goal line, start running building up speed for first 20 yards.
2. Be at a full speed sprint for the next 40 yards.
! Flying Sprints
1. Start by skipping for 10 yards, then sprint for 25 yards, and decelerate for 15 yards.
! L- Drill
1. Set up three cones in the shape of an “L”.
2. Starting at the end of the “L”, sprint to the second cone, turn and sprint to the top of
the “L”, turn and sprint back to the second cone, turn and sprint back to the
beginning.
! Pro Agility
1. Start with hand on the line, turn and sprint touching the line with right hand, then
turn and sprint touching the line with left hand, and finishing through the starting line
again.
! Resisted Running, Hills
1. Use a harness or sport cords if available, if not use an incline to run against
 resistance.
! Skip, Sprint
1. Start by skipping specified distance, then sprint for the specified distance.
 Sprints
1. Start in position stance. Explode off the line and use good running form during the sprint.
Sprint, Stride, Sprint
1. Start by sprinting, then stride for the distance, then sprint again to finish the drill.
Starts
1. Start in sprinter’s stance. Explode off the line and use good running form during the sprint.
Stride, Sprint, Stride
1. Start by striding, then sprint for the distance, then stride again to finish the drill.
Triangle Drill
1. Start at the first cone and sprint to cone 2, then backpedal to cone 3, the slide back to cone 1.
3 Cone Wheel
1. Start at the first cone and sprint to cone 2, then sprint to cone 3 then sprint forward and
backpedal back.
4 Cone Drill
1. Start at the first cone and sprint to cone 2, then shuffle to cone 3, then backpedal to cone 4, and
finish by shuffling back to cone 1.
Upper Body Sprints
1. Sit on the ground with legs straight out in front. 2. Using only arms, simulate running
motion keeping elbows locked and using shoulders. 3. Do not cross your body with your
arms, keep them in a straight line.

Plyometric Workouts
Plyo Square
1. Stay in an athletic position while doing plyos, keeping knees bent and on balls of feet.
2. When jumping, use quick motions making sure not to slide and stay off of the lines.
3. Jump as quick and as accurately as possible and follow workout patterns.
4. If foam blocks are not available, use cones or other substitute.
5. O-Line and D-Line do not do 1 foot jumps or more than 2 foam blocks.
 WALL CHART

WEEK 1
BENCH 4X 15,15,12,10
INCLINE 3X 15, 12,10
SQUAT 4X 15,12, 12, 8
POWER CLEAN 4x 12, 8, 4, 4
INCLINE 4x 12

WEEK 2 REPEAT WEEK 1 NUMBERS TRY TO COMPLETE EVERY REP

WEEK 3
BENCH 4 X 12. 10. 8. 6
INCLINE 3 X 12. 10. 8
SQUAT 4 X 12.10. 8. 8
POWERCLEAN 4 X 10. 8. 6. 6

WEEK 4
BENCH 4 X 10. 8. 6. 6
INCLINE 3 X 8. 8. 8
SQUAT 4 X 10. 10. 8. 6
POWERCLEAN 4 X 8. 8. 6. 6

WEEK 5
BENCH 4 X 10. 6. 6. 4
INCLINE 3 X 8. 8. 6
SQUAT 4 X 10. 8. 8. 6
POWERCLEAN 4 X 8. 6. 4. 4

WEEK 6
BENCH 4 X 10. 10. 4. 2
INCLINE 3 X 8. 6. 6.
SQUAT 4 X 15. 10. 3. 3.
POWERCLEAN 4 X 8. 6. 6. 6

JULY 4TH WEEK REPEAT WEEK 6

REESTABLISH YOUR STRENGTH
WEEK 8
BENCH 4 X 12. 8. 6. 6
INCLINE 3 X 8. 8. 8
SQUAT 4 X 12. 8. 8. 8
POWERCLEAN 4 X 10. 10. 8. 8

WEEK 9 START INCREASING CONDITIONING AS MUCH AS YOU CAN STAND

BENCH 4 X 6. 6. 6. 4
INCLINE 4 X 6. 6. 4. 4
SQUAT 4 X 8. 8. 6. 4
POWERCLEAN 4 X 6. 6. 6. 4

WEEK 10 (3 DAY LIFTS / DELOADING)

BENCH 4 X 6. 6. 4. 4
INCLINE 3 X 6. 6. 6
SQUAT 4 X 6. 4. 3. 3.
POWERCLEAN 4 X 4. 4. 4. 3

WEEK 11 (3 DAYS DELOADING)

BENCH 4 X 2. 2. 2. 1
INCLINE 3 X 4. 3. 2
SQUAT 4 X 4. 3. 3. 1
POWERCLEAN4 X 4. 3. 2. 1
WALL CHART GUIDE: The following is a gu id e to help you
understand ho w rep s correlate to p ercen ta ge.

N umbers b elo w indicate num ber of rep s

(15-12/ 12-10/ 10-8/ 8-6/ 6-4/ 4-3/ 3-2/ )

100 % 1 Rep Max

95 % 2 Reps
90 % 3 Reps
85% 4 Reps
80 % 6 Reps
75 % 8 Reps
70% 10 Reps
65% 12 Reps

W eeks 1 and 2 is treated a s B asic introduction to lifts and technique n e e d s to b e

perfect
70% 1RM Week 1-2
Bench 15-12
Incline 15- 12
Squat 15- 12
Power Cleans 15- 12
Close Grip Bench Press 15- 12

W eeks 3 and 4 is w h ere w e are com p leting every rep, building end u ra nce... think
4th qtr.
75% 1RM Week 3-4 Hypertrophy / Strength
Bench 12-10
Incline 12- 10
Squat 12- 10
Power Cleans 12- 10
Close Grip Bench Press 12-10
W eek 5 and 6, you sh ou ld feel it, th o se last 2 or 3 rep s m ust b e co m p leted with a
sp otter and intense.
80% 1RM Week 5-6
Bench 10-8
Incline 10-8
Squat 10-8
Power Cleans 10-8
Close Grip Bench Press 10-8

W eek 7 REST but take your caloric intake, and food you eat serio u sly
85% 1RM Week 6 Repeat
Bench 8-6
Incline 8-6
Squat 8-6
Power Cleans 8-6
Close Grip Bench Press 8-6

W eek 8, R eintroduce yourself to the early m ornings and long d ays, you sh ou ld
feel the recov ery w e e k in the lift.
85% 1RM Week 7-8
Bench 6
Incline 6-4
Squat 6-4
Power Cleans 6-4
Close Grip Bench Press 6-4

Trying to m axim ize output, every rep (spotted). Energy levels sh ou ld b e through
the roof.
90% 1RM Week 9-10
Bench 4-3
Incline 4-3
Squat 4-3
Power Cleans 4-3
Close Grip Bench Press 4-3

B e sm art and g e t ready for your arrival

to ca m p u s and p re se a so n training cam p !
 Nutrition
Diet and Nutrition is 70% of the battle. You Must Eat. Eat often, Eat Clean, and Be
Smart about your meal selections.

HYDRATION

! Gulp don’t sip. You should hydrate 4 to 5 seconds at a time of constant drinking.
! 1 to 2% of dehydration can inhibit physical and mental performance.
! 2-3 cups of water 2-3 hours before competition. And 1-2 15mins before start of
practice.
! During 1 cup every 15 mins.
! 2-3 cups immediately after.
! It’s a process, hydrate all day. Not just at practice.
! You should be working toward completing a gallon and a half of water a day.
! The first gallon should be a mix of water, Gatorade/PowerAde and coconut water
(Optional) to ensure the replenishing of electrolytes from the morning lift and
conditioning. The last gallon can be water only and needs to be completed by 6-
7PM to allow the body to properly excrete waste before bed.

EFFECTS of DEHYDRATION

Increased risk of injury- fluid in muscles, soreness.

Physical and mental fatigue, headaches, thirst and dry mouth.
Nausea, Muscle cramps, reduced hand eye coordination, dizziness, joint pain.

CHECK YOUR URINE

Color of lemonade GOOD, DARK (apple juice) BAD.
.5 To 1 oz per pound of weight of sweat lost, needs to be replenished by Gatorade
and water.

EATING

Eat every 2-4 hours (clean- nothing fried or greasy,

Energy, Focus, stamina, endurance, memory, better sleep are all the benefits of a
healthy and balanced diet.

PROTEIN- repairs damaged muscle, immune system.

Seafood- Seafood is an excellent source of protein because it's usually low in fat
White-Meat Poultry.
Milk, Cheese, and Yogurt.
Eggs
Beans
Pork Tenderloin
Soy
Lean Beef

Prep, Planning
Get up early- so go to bed early, prepare meals. NO FAST FOOD
! Carry healthy nutrient rich snacks with you- whole grain crackers with peanut
butter, almonds, bananas, pinto beans, boiled eggs, and canned tuna. Fruits.
Tomatoes.

Carbs Are Your Fuel.

You would never put regular gas in a Lamborghini, Treat your body as such!

! Eats carbs at breakfast to restore glycogen depleted during sleep.

! Eat carbs 3-4 hours before competition. (good carbs)
! Have a low sugar carb snack 1-2 hours before competition.
! Workouts that last longer than 60 mins needs an electrolyte based drink.
PowerAde, Gatorade.
! Pig out after with heavy carb meal. Lunch / Mid-day
DO NOT PIG OUT BEFORE BED

Colorful salads: **** different minerals and macronutrients****

STAY AWAY FROM:

Fried meat, beef, lamb, ribs, bacon, hot dogs, pork chops salami, sausage.
White bread, pastries, sugary cereal. Butter, ranch dressing, cream cheese sour
cream.

STRETCHES (Each muscle – 3 mins)

! Open Chain -(iso) 15-20 max, while closed chain (both feet) longer
Should be able to reach past your toes.
! Before practice, after practice, after or in the (hot) shower- cold muscles don’t
stretch, they tear.
! Soreness when warming up. Dehydration. And muscle stiffness.
! Closed chain stretches. Both feet not one at a time.
! Don’t hold stretches for longer than 15 seconds. Loss of muscle hypoxia (lowered
oxygen tension)