Ron McKeefery CSCS, SCCC

Director of Strength and Conditioning

Eastern Michigan University
799 N. Hewitt Rd.
Ypsilanti, MI 48197
Dear Eagle:
Congratulations and welcome to the Eastern Michigan football family. I am very excited
about you joining our program, and cant wait to work with you. We have been working
extremely hard preparing for our run at a CONFERENCE CHAMPIONSHIP. You will
play a huge part in reaching that goal. With that in mind, it is expected that you train every
bit as hard as your teammates here on campus during the next couple of months. I have
enclosed a 20 Week strength and conditioning program that must be strictly adhered to. It is
designed to prepare your body for the strength and metabolic demands of our strenuous
Summer Strength and Conditioning program. Complete the program as prescribed until you
report to campus this summer.
If you have any questions please feel free to call me at 865-441-4611 or email me at
rmckeefe@emich.edu. Take care and good luck with your training.
Professionally Yours,

Ron McKeefery MA, CSCS, SCCC

Director of Strength and Conditioning
Eastern Michigan University

2014 Strength (Football)

FEBRUARY/MARCH
SUNDAY
2

MONDAY
3

TUESDAY
4

WEDNESDAY
5

THURSDAY

FRIDAY

SATURDAY

13

14

15

NATIONAL SIGNING
DAY

10
PHASE I
WEEK 1

16

11
LIFT

17
PHASE I
WEEK 2

23

18

24

CONDITIONING

LIFT

LIFT

CONDITIONING

CONDITIONING

LIFT

22
LIFT

28
CONDITIONING

6
LIFT

LIFT

21

27

5
CONDITIONING

CONDITIONING

20

26

4
LIFT

LIFT

19

25

3
PHASE I
WEEK 4

CONDITIONING

LIFT

PHASE I
WEEK 3

12

1
LIFT

7
CONDITIONING

8
LIFT

1/30/14 12:15 PM

2014 Strength (Football)

MARCH/APRIL
SUNDAY
9

MONDAY
10

TUESDAY
11

PHASE I
WEEK 5

16
PHASE II
WEEK 6

18
LIFT

24
PHASE II
WEEK 7

30

CONDITIONING

LIFT

PHASE II
WEEK 8

FRIDAY

SATURDAY

14

15

21

22

LIFT

CONDITIONING

CONDITIONING

LIFT

29
LIFT

4
CONDITIONING

10
LIFT

LIFT

28

9
CONDITIONING

CONDITIONING

27

8
LIFT

LIFT

CONDITIONING

LIFT

20

26

7
PHASE II
WEEK 9

13

19

25

31

12

THURSDAY

RECOVERY WEEK - LIGHT LIFTING AND ACTIVITY

17

23

WEDNESDAY

5
LIFT

11
CONDITIONING

12
LIFT

1/30/14 12:16 PM

2014 Strength (Football)

APRIL/MAY
SUNDAY
13

MONDAY
14

TUESDAY
15

PHASE II
WEEK 10

20
PHASE III
WEEK 11

22
CONDITIONING
LIFT

28
PHASE III
WEEK 12

FRIDAY

SATURDAY

18

19

CONDITIONING
LIFT

CONDITIONING
LIFT

25

26

CONDITIONING
LIFT

3
CONDITIONING
LIFT

9
CONDITIONING
LIFT

14
CONDITIONING
LIFT

CONDITIONING
LIFT

CONDITIONING
LIFT

13
CONDITIONING
LIFT

24
CONDITIONING
LIFT

30

12
PHASE III
WEEK 14

17

CONDITIONING
LIFT

CONDITIONING
LIFT

PHASE III
WEEK 13

23

29

11

16

THURSDAY

RECOVERY WEEK - LIGHT LIFTING AND ACTIVITY

21

27

WEDNESDAY

15

10
CONDITIONING
LIFT

16
CONDITIONING
LIFT

17
CONDITIONING
LIFT

1/30/14 12:17 PM

2014 Strength (Football)

MAY/JUNE
SUNDAY
18

MONDAY
19

TUESDAY
20

PHASE III
WEEK 15

25
PHASE IV
WEEK 16

27
CONDITIONING
LIFT

2
PHASE IV
WEEK 17

FRIDAY

SATURDAY

23

24

CONDITIONING
LIFT

CONDITIONING
LIFT

30

31

12

CONDITIONING
LIFT

7
CONDITIONING
LIFT

13
CONDITIONING
LIFT

18
CONDITIONING
LIFT

CONDITIONING
LIFT

CONDITIONING
LIFT

11

17
CONDITIONING
LIFT

29
CONDITIONING
LIFT

10

16
PHASE IV
WEEK 19

22

CONDITIONING
LIFT

CONDITIONING
LIFT

PHASE IV
WEEK 18

28

15

21

THURSDAY

RECOVERY WEEK - LIGHT LIFTING AND ACTIVITY

26

WEDNESDAY

19

14
CONDITIONING
LIFT

20
CONDITIONING
LIFT

21
CONDITIONING
LIFT

PHASE IV
WEEK 20
RECOVERY

1/30/14 12:17 PM

Eastern Michigan Football

Strength & Conditioning
Testing Protocols
When you arrive on campus you will be tested with a series of evaluation tools to determine your
current status. There will be two testing periods prior to your arrival on campus for you to
practice the test you will perform. If you dont have the tools to complete the test below, just
complete the ones you have the ability to do. Perform the Dynamic Warm Up and Stretching
program prior to any testing. Below is a brief description of the test you will be required to
perform.

Height

Stand with your ankles touching and your feet in a V standing 3 inches off the wall. Look
straight ahead and curl your toes off the ground. On the out command bend your knees and
step to your right.

Weight

Take your shoes off and stand on the scale with no movement. Wait for a off command and
step off.

Body Fat

We will test your body fat as soon as you arrive on campus using the Bod Pod. The Bod Pod
uses Air Displacement technology and it is the same device used at the NFL combine.

Vertical

Measure your reach by standing next to the Vertec or wall by placing your foot, hip and armpit
up against the wall sideways and reach as high as you can measuring the tip of your middle
finger. Stand with both feet on the ground shoulder width next to a Vertec or wall. Jump straight
up with no shuffling of the feet or step. Record the distance reached minus your standing reach in
inches.

Broad Jump

Tape down a measuring tape 13 ft. Place a starting at the start of the tape measure. Place your
toes behind the start line and jump off both feet horizontally as far as you can. Measure in inches
from the back of the foot that is closest to the start line. If you fall the rep doesnt count.

40 yd Dash

Place cones at the goalline and 40 yd line. Place your hand behind the goalline and sprint in a
straight line 40 yds. Timing begins when your hand comes up and stops as your midpoint crosses
the line.

Pro Agility

Place cones on the 5, 10 and 15 yd. lines. Start on the 10 yard line with one hand down and your
feet straddling the 10yd line and sprint to your left 5yds. Touch the five yard line with your left
hand and sprint to the 15yd line touching with your right hand. Sprint back to your left through
the 10yd line. Time starts when you pick up your hand on the 10 and finishes after you have
touched both lines and sprint back thru the 10.

Bench Press

Warm up by performing a weight you are comfortable with for 3x5-8 reps. Start performing one
rep maximums by lowering the bar to your chest and locking the bar out, keeping your butt
shoulders on the bench and feet on the ground. Do not exceed a 20lb jump on any one set.
Record the amount lifted with no assistance.

225/185lb Rep Test

Perform a repetition Bench Press test by lowering the bar to the chest and locking out each rep.
All coaching cues are the same as the bench press. If you cannot lift 225lbs perform the same test
with 185lbs. Record the number of repetitions you get with no assistance.

Squat

Warm up by performing a weight you are comfortable with for 3x5-8 reps. Stand with your feet
shoulder width apart, chest sticking out, and the bar across the top of your shoulders. Start
performing one rep maximums by lowering the bar till your butt gets to 90 degrees. Drive the bar
back to the starting position leading with your chest and driving through your heels. Do not
exceed a 20lb jump on any one set. Record the amount lifted with no assistance.

Eastern Michigan Football

Strength & Conditioning
Developmental Program
Phase I
Stretch Routine } Prior To Workout
LSA, Foot Quickness, Plyometrics} Prior To Workout
Monday
Hang Clean
Lunge
Db Bench
Lat Pulldown
Leg Curls
Abduction
Pec Fly
Rear Delt
Skull Crusher
Core
Grip
Neck (3 Way)

5 x Cycle
3x5ea
2 x 10-12
2 x 10-12
2 x 10-12
1 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
200 reps
1 x 10-12
1 x 10-12

Wednesday
Bench Press
Push Jerk
RDL
Db Row
Calf Raise
Front Raise
Hyper Extension
St Bar Curls
Tricep Pushdowns
Core
Grip
Neck (3 Way)

5 x Cycle
3x5
2 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
200 reps
1 x 10-12
1 x 10-12

Friday
Squat
Hang Snatch
Db Incline
Leg Curl
Leg Extension
Adduction
Side Raise
Alt Db Curls
Core
Grip
Neck (3 Way)

5 x Cycle
3x5
2 x 10-12
2 x 10-12
2 x 10-12
1 x 10-12
2 x 10-12
2 x 10-12
200 reps
1 x 10-12
1 x 10-12

Tuesday/Thursday
Conditioning

EASTERN MICHIGAN FOOTBALL

STRENGTH CONDITIONING
DEVELOPMENTAL PROGRAM
PHASE I
NAME:
MONDAY
WEEK 1
%

Hang
Clean
/

Lunge
Db
Bench
Lat
Pulldown

Leg
Curls

1 Leg

WT

Reps

Rear
Delt
Skull
Crusher

3 Way

WT

WEEK 3
Reps

Range

WT

WEEK 4
Reps

Range

5ea

5ea

5ea

5ea

5ea

5ea

5ea

5ea

5ea

5ea

5ea

5ea

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

1 Leg

10-12

10-12

Pec Fly

Range

10-12

Abduction

Core
Grip
Neck

Range

1 Leg

10-12
10-12

MR

10-12

10-12

10-12
10-12

MR

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

200

200

200

200

10-12

10-12

10-12

10-12

10-12

MR

3 Way

10-12

MR

3 Way

10-12

Reps

10-12

1 Leg

10-12
10-12

MR

WT

MR

3 Way

10-12

Range

MR

MR

WEDNESDAY
WEEK 1
GOAL/MAX

Range

WT

WEEK 2
Reps

Range

WT

WEEK 3
Reps

Range

WT

WEEK 4
Reps

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

Calf
Raise
Front
Raise
Hyper
Ext.
St. Bar
Curls

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

Tricep PushDowns

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

200

200

200

200

2x:60

2x:60

2x:60

2x:60

Bench
Press
/
Push
Jerk
RDL
Db Row

Core
Grip
Neck

3 Way

10-12

MR

3 Way

10-12

MR

3 Way

10-12

MR

3 Way

10-12

WT

MR

Reps

MEDICAL/ORTHOPEDIC:

GOAL/MAX

WEEK 2

EASTERN MICHIGAN FOOTBALL

STRENGTH CONDITIONING
DEVELOPMENTAL PROGRAM
PHASE I
NAME:
FRIDAY
WEEK 1

Squat

Snatch
Db
Incline
Leg Curl

Leg Ext
Adduction

Alt Db
Curls

3 Way

WT

Reps

Range

WT

WEEK 3
Reps

Range

WT

WEEK 4
Reps

Range

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

Side Raise

Core
Grip
Neck

Range

MR

10-12

MR

10-12

10-12

MR

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

200

200

200

200

10-12

10-12

10-12

10-12

10-12

MR

3 Way

10-12

MR

3 Way

10-12

WT

MR

3 Way

10-12

MR

MR

Reps

MEDICAL/ORTHOPEDIC:

WEEK 2

Eastern Michigan Football

Strength & Conditioning
Conditioning Schedule
Week 1

Tuesday
PNF Stretch
Dynamic Warm-Up/Speed
Improvement:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Thursday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

PNF Stretch
Dynamic Warm-Up/Speed
Improvement:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Lateral Speed & Agility:

4 Corner
2 x 1 Drill
3 Cone Wheel 1 x Rt & Lt
5-10-5
1 x Rt & Lt
Rest 3:00 Minutes

Lateral Speed & Agility:

4 Corner
2 x 1 Drill
3 Cone Wheel 1 x Rt & Lt
5-10-6
1 x Rt & Lt
Rest 3:00 Minutes

Anaerobic Endurance:
300s
1 x 300yds.
(58,55,53)
Rest 3:00
300s
2 x 300yds.
(58,55,53)
Rest 3:00

Anaerobic Conditioning:
40s
8 x 40 yds
(8,7,6)

Rest 3:00 minutes

40s
7 x 40 yds
(8,7,6)

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Eastern Michigan Football

Strength & Conditioning
Conditioning Schedule
Week 2
Tuesday
PNF Stretch
Dynamic Warm-Up/Speed
Improvement:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Thursday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

PNF Stretch
Dynamic Warm-Up/Speed
Improvement:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Lateral Speed & Agility:

4 Corner
2 x 1 Drill
3 Cone Wheel 1 x Rt & Lt
5-10-5
1 x Rt & Lt
Rest 3:00 Minutes

Lateral Speed & Agility:

4 Corner
2 x 1 Drill
3 Cone Wheel 1 x Rt & Lt
5-10-6
1 x Rt & Lt
Rest 3:00 Minutes

Anaerobic Endurance:
Full Gassers
3 x 212 yds.
(45,43,41)

Anaerobic Conditioning:
60s
10 x 60 yds
(10,9,8)

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Eastern Michigan Football

Strength & Conditioning
Conditioning Schedule
Week 3

Tuesday
PNF Stretch
Dynamic Warm-Up/Speed
Improvement:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Thursday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

PNF Stretch
Dynamic Warm-Up/Speed
Improvement:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Lateral Speed & Agility:

4 Corner
2 x 1 Drill
3 Cone Wheel 1 x Rt & Lt
5-10-5
1 x Rt & Lt
Rest 3:00 Minutes

Lateral Speed & Agility:

4 Corner
2 x 1 Drill
3 Cone Wheel 1 x Rt & Lt
5-10-6
1 x Rt & Lt
Rest 3:00 Minutes

Test Prep
Anaerobic Endurance:
300yd Shuttle
1 x 300yds.
(See Diagram for time)
Rest 2:00 minutes
300yd Shuttle
1 x 300yds.

Anaerobic Conditioning:
100s
6 x 100 yds
(18,16, 14)

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Eastern Michigan Football

Strength & Conditioning
Conditioning Schedule
Week 4

Tuesday
PNF Stretch
Dynamic Warm-Up/Speed
Improvement:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Thursday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

PNF Stretch
Dynamic Warm-Up/Speed
Improvement:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Lateral Speed & Agility:

4 Corner
2 x 1 Drill
3 Cone Wheel 1 x Rt & Lt
5-10-5
1 x Rt & Lt
Rest 3:00 Minutes

Lateral Speed & Agility:

4 Corner
2 x 1 Drill
3 Cone Wheel 1 x Rt & Lt
5-10-6
1 x Rt & Lt
Rest 3:00 Minutes

Anaerobic Endurance:
200s
4 x 200yds.
(38,35,33)
Rest 2:00

Anaerobic Conditioning:
100 yd Sprint Ladder
2x100,80,60,40,20,10

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

(620 yds)

Eastern Michigan Football

Strength & Conditioning
Conditioning Schedule
Week 5

Tuesday
Active Recovery
20-30 Minutes of Activity
Jogging
Swimming
Basketball
Etc.

Thursday
Active Recovery
20-30 Minutes of Activity
Jogging
Swimming
Basketball
Etc.

Eastern Michigan Football

Strength & Conditioning
Developmental Program
Phase II
Stretch Routine } Prior To Workout
LSA, Foot Quickness, Plyometrics} Prior To Workout
Monday
Power Clean
Lunge
Db Bench
Lat Pulldown
Leg Curls
Abduction
Pec Fly
Rear Delt
Skull Crusher
Core
Grip
Neck (3 Way)

5 x Cycle
3x5ea
3 x 6-8
3 x 6-8
3 x 6-8
1 x 10-12
3 x 6-8
2 x 10-12
3 x 6-8
200 reps
1 x 10-12
1 x 10-12

Wednesday
Bench Press
Push Jerk
RDL
Db Row
Calf Raise
Front Raise
Hyper Extension
St Bar Curls
Tricep Pushdowns
Core
Grip
Neck (3 Way)

5 x Cycle
3x5
3 x 6-8
3 x 6-8
2 x 10-12
2 x 10-12
3 x 6-8
2 x 10-12
2 x 10-12
200 reps
1 x 10-12
1 x 10-12

Friday
Squat
Snatch
Db Incline
Leg Curl
Leg Extension
Adduction
Side Raise
Alt Db Curls
Core
Grip
Neck (3 Way)

5 x Cycle
3x5
3 x 6-8
3 x 6-8
3 x 6-8
1 x 10-12
2 x 10-12
3 x 6-8
200 reps
1 x 10-12
1 x 10-12

Tuesday/Thursday
Conditioning

EASTERN MICHIGAN FOOTBALL

STRENGTH CONDITIONING
DEVELOPMENTAL PROGRAM
PHASE II
NAME:

MONDAY
WEEK 6

Power
Clean
/

Range

55

Range

Range

65

67

65

67

67

70

70

72

Lunge

Db
Bench

Lat
Pulldown

1 Leg

Leg
Curls

Abduction

Rear
Delt

Skull
Crusher

Core
Grip
Neck

3 Way

Reps

WT

Reps

WT

WEEK 9
Reps

Range

70

70

72

72

75

72

75

77

75

77

80

5ea

5ea

5ea

5ea

5ea

5ea

5ea

5ea

5ea

5ea

5ea

5ea

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

1 Leg

6-8

1 Leg

6-8

1 Leg

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

MR

10-12

MR

10-12

MR

10-12

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

200

200

200

200

10-12

10-12

10-12

10-12

10-12

MR

3 Way

10-12

MR

3 Way

10-12

MR

3 Way

WT

6-8

6-8

10-12

Pec Fly

WT

WEEK 8

10-12

MR

MR

Reps

MEDICAL/ORTHOPEDIC:

GOAL/MAX

WEEK 7

EASTERN MICHIGAN FOOTBALL

STRENGTH CONDITIONING
DEVELOPMENTAL PROGRAM
PHASE II

NAME:

WEDNESDAY
WEEK 6

Bench
Press
/

Range

67.5

Range

Range

72.5

75

70

75

75

80

77.5

85

Push
Jerk

RDL

Db Row

Calf
Raise
Front
Raise

Hyper
Ext.

St. Bar
Curls

Tricep PushDowns

Core
Grip
Neck

3 Way

WT

Reps

WT

WEEK 8
Reps

WT

WEEK 9
Reps

Range

77.5

77.5

80

82.5

85

82.5

85

87.5

87.5

90

92.5

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

200

200

200

200

2x:60

2x:60

2x:60

2x:60

10-12

MR

3 Way

10-12

MR

3 Way

10-12

MR

3 Way

10-12

WT

MR

Reps

MEDICAL/ORTHOPEDIC:

GOAL/MAX

WEEK 7

EASTERN MICHIGAN FOOTBALL

STRENGTH CONDITIONING
DEVELOPMENTAL PROGRAM PHASE II

NAME:
FRIDAY
WEEK 6
Range

45

Range

Range

55

60

47

57

50

60

52

55

Snatch

Db
Incline

Leg Curl

Leg Ext

Adduction

Alt Db
Curls

Core
Grip
Neck

3 Way

Reps

WT

Reps

WT

WEEK 9
Reps

Range

65

62

67

65

70

62

67

72

65

70

75

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

10-12

Side Raise

WT

WEEK 8

MR

10-12

MR

10-12

MR

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

6-8

200

200

200

200

10-12

10-12

10-12

10-12

10-12

MR

3 Way

10-12

MR

3 Way

10-12

MR

3 Way

10-12

WT

MR

MR

Reps

MEDICAL/ORTHOPEDIC:

Squat

WEEK 7

Eastern Michigan Football

Strength & Conditioning
Conditioning Schedule
Week 6

Tuesday
PNF Stretch
Dynamic Warm-Up/Speed
Improvement:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Thursday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

PNF Stretch
Dynamic Warm-Up/Speed
Improvement:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Lateral Speed & Agility:

4 Corner
2 x 2 Drills
3 Cone Wheel 1 x Rt & Lt
5-10-5
1 x Rt & Lt
Rest 3:00 Minutes

Lateral Speed & Agility:

4 Corner
2 x 2 Drills
3 Cone Wheel 1 x Rt & Lt
5-10-6
1 x Rt & Lt
Rest 3:00 Minutes

Anaerobic Endurance:
300s
2 x 300yds.
(58,55,53)
Rest 3:00
300s
2 x 300yds.
(58,55,53)
Rest 3:00

Anaerobic Conditioning:
40s
8 x 40 yds
(8,7,6)

Rest 2:45 minutes

40s
8 x 40 yds
(8,7,6)

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Eastern Michigan Football

Strength & Conditioning
Conditioning Schedule
Week 7
Tuesday
PNF Stretch
Dynamic Warm-Up/Speed
Improvement:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Thursday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

PNF Stretch
Dynamic Warm-Up/Speed
Improvement:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Lateral Speed & Agility:

4 Corner
2 x 2 Drills
3 Cone Wheel 1 x Rt & Lt
5-10-5
1 x Rt & Lt
Rest 3:00 Minutes

Lateral Speed & Agility:

4 Corner
2 x 2 Drills
3 Cone Wheel 1 x Rt & Lt
5-10-6
1 x Rt & Lt
Rest 3:00 Minutes

Anaerobic Endurance:
Full Gassers
2 x 212 yds.
(45,43,41)
Rest 3:00 minutes
Full Gassers
2 x 212 yds.
(45,43,41)

Anaerobic Conditioning:
60s
6 x 60 yds
(10,9,8)

Rest 3:00 minutes

60s
6 x 60 yds
(10,9,8)

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Eastern Michigan Football

Strength & Conditioning
Conditioning Schedule
Week 8

Tuesday
PNF Stretch
Dynamic Warm-Up/Speed
Improvement:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Thursday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

PNF Stretch
Dynamic Warm-Up/Speed
Improvement:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Lateral Speed & Agility:

4 Corner
2 x 2 Drills
3 Cone Wheel 1 x Rt & Lt
5-10-5
1 x Rt & Lt
Rest 3:00 Minutes

Lateral Speed & Agility:

4 Corner
2 x 2 Drills
3 Cone Wheel 1 x Rt & Lt
5-10-6
1 x Rt & Lt
Rest 3:00 Minutes

Test Prep
Anaerobic Endurance:
300yd Shuttle
1 x 300yds.
(See Diagram for time)
Rest 2:00 minutes
300yd Shuttle
1 x 300yds.

Anaerobic Conditioning:
100s
4 x 100 yds
(18,16,14)

Rest 3:00 minutes

100s
4 x 100 yds
(18,16,14)

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Eastern Michigan Football

Strength & Conditioning
Conditioning Schedule
Week 9

Tuesday
PNF Stretch
Dynamic Warm-Up/Speed
Improvement:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Thursday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

PNF Stretch
Dynamic Warm-Up/Speed
Improvement:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Lateral Speed & Agility:

4 Corner
2 x 2 Drills
3 Cone Wheel 1 x Rt & Lt
5-10-5
1 x Rt & Lt
Rest 3:00 Minutes

Lateral Speed & Agility:

4 Corner
2 x 2 Drills
3 Cone Wheel 1 x Rt & Lt
5-10-6
1 x Rt & Lt
Rest 3:00 Minutes

Anaerobic Endurance:
200s
3 x 200yds.
(36,33,31)
Rest 2:00
200s
3 x 200yds.
(36,33,31)
Rest 2:00

Anaerobic Conditioning:
100 yd Sprint Ladder
2x100,80,60,40,20,10
Rest 3 Minutes
100 yd Sprint Ladder
1x100,80,60,40,20,10

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

(620 yds)
(310 yds)

Eastern Michigan Football

Strength & Conditioning
Conditioning Schedule
Week 10

Tuesday
Active Recovery
20-30 Minutes of Activity
Jogging
Swimming
Basketball
Etc.

Thursday
Active Recovery
20-30 Minutes of Activity
Jogging
Swimming
Basketball
Etc.

Eastern Michigan Football

Strength & Conditioning
Developmental Program
Phase III
Stretch Routine } Prior To Workout
LSA, Foot Quickness, Plyometrics} Prior To Workout
Monday
Bench
Db Row
Step Ups
Side Raise
Hyperextension
Dips
Pec Fly
Core
Grip
Neck Lateral Flex
Neck Extension
Weight

5 x Cycle
3 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
200 reps
Cycle
2 x 12
1 x 12

Thursday
Incline
Pull Ups
Single Leg Squat
Rear Delt
Good Mornings
Pec Fly
Skull Crusher
Core
Grip
Neck Lateral Flex
Neck Extension

4 x Cycle
3 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
3 x 10-12
3 x 10-12
200 reps
Cycle
2 x 12
1 x 12

Tuesday
Hang Clean
Front Squat
Barbell Military
RDL
Leg Extension
St. Bar Curl
Shrug
Adduction
Calf Raise
Core
Grip
Neck Lateral Flex
Neck Flex

5 x Cycle
3 x Cycle
2 x 10-12
3 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
1 x 10-12
1 x 10-12
200 reps
Cycle
2 x 12
1 x 12

Friday
Squat
Lat Pulldown
Leg Curl
Db Military Press
Upright Row
Alternate Db Curl
Calf Raise
Abduction
Core
Grip
Neck Lateral Flex
Neck Flex

5 x Cycle
3 x 10-12
2 x 10-12
3 x 10-12
2 x 10-12
2 x 10-12
1 x 10-12
1 x 10-12
200 reps
Cycle
2 x 12
1 x 12

EASTERN MICHIGAN FOOTBALL

STRENGTH AND CONDITIONING
DEVELOPMENTAL PROGRAM
PHASE III

NAME:
MONDAY
WEEK 11
Range

WT

Reps

Range

WT

WEEK 13
Reps

Range

WT

WEEK 14
Reps

Range

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

Dips

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

Pec Fly

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

200

200

200

200

10-12

10-12

10-12

10-12

Bench
Press /

Db Row
Step Up
Side Raise

Hyper
ext

Core
Grip
Neck
Neck
Weight

Lat Flex

10-12

Flex

10-12

MR
MR

Lat Flex

10-12

Flex

10-12

MR
MR

Lat Flex

10-12

Flex

10-12

MR
MR

Lat Flex

10-12

Flex

10-12

Range

WT

Reps

MR
MR

TUESDAY
WEEK 11
%

Hang
Clean
/
Front
Squat
BB Military

RDL
Leg Ext
St. Bar Curl

Shrug

Range

Reps

Range

WT

WEEK 13
Reps

Range

WT

WEEK 14
Reps

10

10

10

10

10

10

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

Adduction

10-12

Calf Raise

10-12

Core
Grip
Neck
Neck

WT

WEEK 12

MR

10-12

MR

10-12

10-12

10-12

MR

10-12

10-12

200

200

200

200

2x:60

2x:60

2x:60

10-12

EXT

10-12

MR
MR

Lat Flex

10-12

EXT

10-12

MR
MR

Lat Flex

10-12

EXT

10-12

MR

10-12

2x:60

Lat Flex

WT

MR
MR

Lat Flex

10-12

EXT

10-12

MR
MR

Reps

MEDICAL/ORTHOPEDIC:

WEEK 12

EASTERN MICHIGAN FOOTBALL

STRENGTH AND CONDITIONING
DEVELOPMENTAL PROGRAM
PHASE III

NAME:
THURSDAY
WEEK 11

Incline
/

Range

WT

Reps

Range

WT

WEEK 13
Reps

Range

WT

WEEK 14
Reps

Range

5
5

5
5

3
3

3
3

10-12

10-12

10-12

10-12

Pull Ups

10-12
10-12

10-12
10-12

10-12
10-12

10-12
10-12

SL
Squat

10-12
10-12

10-12
10-12

10-12
10-12

10-12
10-12

Rear Delt

10-12
10-12

10-12
10-12

10-12
10-12

10-12
10-12

Good
Mornings

10-12
10-12

10-12
10-12

10-12
10-12

10-12
10-12

10-12

10-12

10-12

10-12

10-12
10-12

10-12
10-12

10-12
10-12

10-12
10-12

10-12

10-12

10-12

10-12

10-12
10-12

10-12
10-12

10-12
10-12

10-12
10-12

Pec Fly

Skull
Crusher

Core
Grip
Neck
Neck

200

200

200

200

10-12

10-12

10-12

10-12

Lat Flex

10-12

FLEX

10-12

MR
MR

Lat Flex

10-12

FLEX

10-12

MR
MR

Lat Flex

10-12

FLEX

10-12

MR
MR

Lat Flex

10-12

FLEX

10-12

Range

WT

Reps

MR
MR

FRIDAY
WEEK 11
%

Range

WT

WEEK 12
Reps

Range

WT

WEEK 13
Reps

Range

WT

WEEK 14
Reps

5
5
5
5
5

5
5
5
5
5

3
3
3
3
3

3
3
3
3
3

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

Calf Raise

10-12

10-12

10-12

10-12

Abduction

10-12

10-12

10-12

10-12

200

200

200

200

2x:60

2x:60

2x:60

2x:60

Squat

Lat
Pulldown

Leg
Curl
Db
Military
Upright Row

Alt Db Curl

Core
Grip
Neck
Neck

Lat Flex

10-12

EXT

10-12

MR
MR

Lat Flex

10-12

EXT

10-12

MR
MR

Lat Flex

10-12

EXT

10-12

MR
MR

Lat Flex

10-12

EXT

10-12

WT

MR
MR

Reps

MEDICAL/ORTHOPEDIC:

WEEK 12

Eastern Michigan Football

Strength & Conditioning
Conditioning Schedule
Week 11

Monday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca
Anaerobic Endurance:
300s
3 x 300 yds.
(58,55,53)
Rest 3:00
Break 8 Minutes
300s
3 x 300 yds.
(58,55,53)
Rest 3:00

Thursday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Lateral Speed & Agility:

4 Corner
2 x 3 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-5
2 x Rt & Lt
Rest 3:00 Minutes
Straight Ahead Speed:
Wave Drill

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Anaerobic Power:
40s
10 x 40 yds
(8,6,7)
Rest 2:00 minutes
40s
10 x 40 yds
(8,6,7)

Tuesday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Friday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

4 x 20 yds

Lateral Speed & Agility:

4 Corner
2 x 3 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-6
2 x Rt & Lt
Rest 3:00 Minutes
Straight Ahead Speed:
Wave Drill

4 x 20 yds

Eastern Michigan Football

Strength & Conditioning
Conditioning Schedule
Week 12

Monday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca
Anaerobic Endurance:
Gassers
(45,43,41)
Rest 2:00
Break 3:00 Minutes
Gassers
(45,43,41)
Rest 2:00

Thursday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.
3 x 212 yds.
3 x 212 yds.

Anaerobic Power:
60s
(11,10,9)
Rest 2:00 minutes
60s
(11,10,9)

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.
8 x 60 yds
7 x 60 yds

Friday

Tuesday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Lateral Speed & Agility:

4 Corner
2 x 3 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-5
2 x Rt & Lt
Rest 3:00 Minutes
Straight Ahead Speed:
Sprint Ladder
2x10,20,30,40 yds

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Lateral Speed & Agility:

4 Corner
2 x 3 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-6
2 x Rt & Lt
Rest 3:00 Minutes
Straight Ahead Speed:
Sprint Ladder
2x10,20,30,40 yds

Eastern Michigan Football

Strength & Conditioning
Conditioning Schedule
Week 13
Monday
PNF Stretch
Warm-Up:
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Thursday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Test Prep
Anaerobic Endurance:
300yd Shuttle
1 x 300yds.
(See Diagram for time)
Rest 2:00 minutes
300yd Shuttle
1 x 300yds.

Lateral Speed & Agility:

4 Corner
2 x 3 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-5
2 x Rt & Lt
Rest 3:00 Minutes
Straight Ahead Speed:
Wave Drill

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Anaerobic Conditioning:
100s
5 x 100 yds
(18,16,14)

Rest 3:00 minutes

100s
5 x 100 yds
(18,16,14)

Friday

Tuesday
PNF Stretch
Warm-Up:
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

PNF Stretch
Warm-Up:
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

PNF Stretch
Warm-Up:
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

4 x 20 yds

Lateral Speed & Agility:

4 Corner
2 x 3 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-6
2 x Rt & Lt
Rest 3:00 Minutes
Straight Ahead Speed:
Wave Drill

4 x 20 yds

Eastern Michigan Football

Strength & Conditioning
Conditioning Schedule
Week 14
Monday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca
Anaerobic Endurance:
200s
4 x 200 yds.
(36,33,31)
Rest 1:30
Break 8 Minutes
200s
4 x 200 yds.
(36,33,31)
Rest 1:30

Thursday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Anaerobic Conditioning:
100 yd Sprint Ladder
2x100,80,60,40,20,10
Rest 3 Minutes
100 yd Sprint Ladder
1x100,80,60,40,20,10

Tuesday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.
(620 yds)
(310 yds)

Friday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Lateral Speed & Agility:

4 Corner
2 x 3 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-5
2 x Rt & Lt
Rest 3:00 Minutes
Straight Ahead Speed:
Sprint Ladder
2x10,20,30,40 yds

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Lateral Speed & Agility:

4 Corner
2 x 3 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-6
2 x Rt & Lt
Rest 3:00 Minutes
Straight Ahead Speed:
Sprint Ladder
2x10,20,30,40 yds

Eastern Michigan Football

Strength & Conditioning
Conditioning Schedule
Week 15

Tuesday
Active Recovery
20-30 Minutes of Activity
Jogging
Swimming
Basketball
Etc.

Thursday
Active Recovery
20-30 Minutes of Activity
Jogging
Swimming
Basketball
Etc.

Eastern Michigan
Strength & Conditioning
Developmental Program
Phase IV
Stretch Routine } Prior To Workout
LSA, Foot Quickness, Plyometrics} Prior To Workout
Monday
Bench
Db Pullover
Single Leg Squat
Rear Delt
Good Mornings
Tricep Pushdowns
Pec Fly
Core
Grip
Neck Lateral Flex
Neck Extension
Weight

5 x Cycle
3 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
200 reps
Cycle
2 x 12
1 x 12

Tuesday
Power Clean
Leg Press
Db Military
Leg Curl
Leg Extension
Db Hammer Curl
Db Shrug
Adduction
Calf Raise
Core
Grip
Neck Lateral Flex
Neck Flex

5 x Cycle
3 x 8-10
2 x 8-10
3 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
1 x 10-12
1 x 10-12
200 reps
Cycle
2 x 12
1 x 12

Thursday
Close Grip Bench
Lat Pulldown
Step Ups
Side Raise
Hyperextension
Pec Fly
Dips
Core
Grip
Neck Lateral Flex
Neck Extension

4 x Cycle
3 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
3 x 8-10
3 x 8-10
200 reps
Cycle
2 x 12
1 x 12

Friday
Squat
Pull Ups
Straight Leg Deadlift
Military Press
Upright Row
EZ Bar Curl
Calf Raise
Abduction
Core
Grip
Neck Lateral Flex
Neck Flex

5 x Cycle
3 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
1 x 10-12
1 x 10-12
200 reps
Cycle
2 x 12
1 x 12

EASTERN MICHIGAN FOOTBALL

STRENGTH AND CONDITIONING
DEVELOPMENTAL PROGRAM
PHASE IV

NAME:
MONDAY
WEEK 16

Bench
Press /

Db
Pullover

Lunge
Rear Delt
Good
Morning

TPD's
Pec Fly
Core
Grip
Neck
Neck
Weight

Range

WT

Reps

Range

WT

WEEK 18
Reps

Range

WT

WEEK 19
Reps

Range

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

200

200

200

200

10-12

10-12

10-12

10-12

WT

Lat Flex

10-12

MR

Lat Flex

10-12

MR

Lat Flex

10-12

MR

Lat Flex

10-12

MR

Flex

10-12

MR

Flex

10-12

MR

Flex

10-12

MR

Flex

10-12

MR

Range

Reps

TUESDAY
WEEK 16
%

Power
Clean
/
Leg
Press
Db Military

Leg
Curl
Leg Ext
Db Hammer
Curl
Db Shrug

Range

Reps

Range

WT

WEEK 18
Reps

Range

WT

WEEK 19
Reps

10

10

10

10

10

10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

Adduction

10-12

Calf Raise

10-12

Core
Grip
Neck
Neck

WT

WEEK 17

MR

10-12

MR

10-12

10-12

WT

8-10
MR

10-12

10-12

MR

10-12

200

200

200

200

2x:60

2x:60

2x:60

2x:60

Lat Flex

10-12

MR

Lat Flex

10-12

MR

Lat Flex

10-12

MR

Lat Flex

10-12

MR

EXT

10-12

MR

EXT

10-12

MR

EXT

10-12

MR

EXT

10-12

MR

Reps

MEDICAL/ORTHOPEDIC:

WEEK 17

EASTERN MICHIGAN FOOTBALL

STRENGTH AND CONDITIONING
DEVELOPMENTAL PROGRAM
PHASE IV

NAME:
THURSDAY
WEEK 16
Range

WT

Reps

Range

WT

WEEK 18
Reps

Range

WT

WEEK 19
Reps

Range

5
5

5
5

3
3

3
3

8-10

8-10

8-10

8-10

8-10
8-10

8-10
8-10

8-10
8-10

8-10
8-10

Step
Ups

8-10
8-10

8-10
8-10

8-10
8-10

8-10
8-10

MB Hip
Lift

8-10
8-10

8-10
8-10

8-10
8-10

8-10
8-10

Side Raise

8-10
8-10

8-10
8-10

8-10
8-10

8-10
8-10

Rev Hyper

8-10
8-10

8-10
8-10

8-10
8-10

8-10
8-10

8-10

8-10

8-10

8-10

8-10
8-10

8-10
8-10

8-10
8-10

8-10
8-10

8-10

8-10

8-10

8-10

8-10
8-10

8-10
8-10

8-10
8-10

8-10
8-10

Close
Grip
Bench
Inverted
Row

Cable Fly

Dips

Core
Grip
Neck
Neck

200

200

200

200

10-12

10-12

10-12

10-12

Lat Flex

10-12

FLEX

10-12

MR
MR

Lat Flex

10-12

FLEX

10-12

MR
MR

Lat Flex

10-12

FLEX

10-12

MR
MR

Lat Flex

10-12

FLEX

10-12

Range

WT

Reps

MR
MR

FRIDAY
WEEK 16
%

Range

WT

WEEK 17
Reps

Range

WT

WEEK 18
Reps

Range

WT

WEEK 19
Reps

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

Glute
Ham

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

TKE

10-12

10-12

10-12

10-12

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

Calf Raise

10-12

10-12

10-12

10-12

Abduction

10-12

10-12

10-12

10-12

Core
Grip
Neck
Neck

200

200

200

200

2x:60

2x:60

2x:60

2x:60

Squat

Pull Ups

DB
Military
Shrug

EZ Bar Curl

Lat Flex

10-12

EXT

10-12

MR
MR

Lat Flex

10-12

EXT

10-12

MR
MR

Lat Flex

10-12

EXT

10-12

MR
MR

Lat Flex

10-12

EXT

10-12

WT

MR
MR

Reps

MEDICAL/ORTHOPEDIC:

WEEK 17

Eastern Michigan Football

Strength & Conditioning
Conditioning Schedule
Week 16

Monday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca
Anaerobic Endurance:
300s
3 x 300 yds.
(58,55,53)
Rest 3:00
Break 8 Minutes
300s
3 x 300 yds.
(58,55,53)
Rest 3:00

Thursday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Lateral Speed & Agility:

4 Corner
2 x 4 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-5
2 x Rt & Lt
Rest 3:00 Minutes
Straight Ahead Speed:
Wave Drill

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Anaerobic Power:
40s
15 x 40 yds
(8,6,7)
Rest 2:00 minutes
40s
15 x 40 yds
(8,6,7)

Tuesday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Friday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

4 x 20 yds

Lateral Speed & Agility:

4 Corner
2 x 4 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-6
2 x Rt & Lt
Rest 3:00 Minutes
Straight Ahead Speed:
Wave Drill

4 x 20 yds

Eastern Michigan Football

Strength & Conditioning
Conditioning Schedule
Week 17

Monday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca
Anaerobic Endurance:
Gassers
(45,43,41)
Rest 2:00
Break 3:00 Minutes
Gassers
(45,43,41)
Rest 2:00

Thursday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.
3 x 212 yds.
3 x 212 yds.

Anaerobic Power:
60s
(11,10,9)
Rest 2:00 minutes
60s
(11,10,9)

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.
10 x 60 yds
10 x 60 yds

Friday

Tuesday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Lateral Speed & Agility:

4 Corner
2 x 4 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-5
2 x Rt & Lt
Rest 3:00 Minutes
Straight Ahead Speed:
Sprint Ladder
2x10,20,30,40 yds

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Lateral Speed & Agility:

4 Corner
2 x 4 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-6
2 x Rt & Lt
Rest 3:00 Minutes
Straight Ahead Speed:
Sprint Ladder
2x10,20,30,40 yds

Eastern Michigan Football

Strength & Conditioning
Conditioning Schedule
Week 18
Monday
PNF Stretch
Warm-Up:
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

Thursday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Test Prep
Anaerobic Endurance:
300yd Shuttle
1 x 300yds.
(See Diagram for time)
Rest 2:00 minutes
300yd Shuttle
1 x 300yds.

Lateral Speed & Agility:

4 Corner
2 x 4 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-5
2 x Rt & Lt
Rest 3:00 Minutes
Straight Ahead Speed:
Wave Drill

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Anaerobic Conditioning:
100s
6 x 100 yds
(18,16,14)

Rest 3:00 minutes

100s
6 x 100 yds
(18,16,14)

Friday

Tuesday
PNF Stretch
Warm-Up:
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

PNF Stretch
Warm-Up:
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

PNF Stretch
Warm-Up:
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

4 x 20 yds

Lateral Speed & Agility:

4 Corner
2 x 4 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-6
2 x Rt & Lt
Rest 3:00 Minutes
Straight Ahead Speed:
Wave Drill

4 x 20 yds

Eastern Michigan Football

Strength & Conditioning
Conditioning Schedule
Week 19
Monday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca
Anaerobic Endurance:
200s
4 x 200 yds.
(36,33,31)
Rest 1:30
Break 5 Minutes
200s
4 x 200 yds.
(36,33,31)
Rest 1:30

Thursday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Anaerobic Conditioning:
100 yd Sprint Ladder
2x100,80,60,40,20,10
Rest 3 Minutes
100 yd Sprint Ladder
2x100,80,60,40,20,10

Tuesday
PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.
(620 yds)
(620 yds)

Friday

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Lateral Speed & Agility:

4 Corner
2 x 4 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-5
2 x Rt & Lt
Rest 3:00 Minutes
Straight Ahead Speed:
Sprint Ladder
2x10,20,30,40 yds

PNF Stretch
Warm-Up:
A Walks/A Skips
B Walks/B Skips
Glute Lunge/Hip
Backpedal/Quick Carioca
Power Carioca

2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds
2 x 20 yds.

Lateral Speed & Agility:

4 Corner
2 x 4 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-6
2 x Rt & Lt
Rest 3:00 Minutes
Straight Ahead Speed:
Sprint Ladder
2x10,20,30,40 yds

Eastern Michigan Football

Strength & Conditioning
Conditioning Schedule
Week 20

Monday

Conditioning with Team

Tuesday

Conditioning with Team

Thursday

Conditioning with Team

Friday
Test
Anaerobic Endurance:
300yd Shuttle
1 x 300yds.
Rest 1:00
300yd Shuttle
1 x 300yds.

Eastern Michigan Football

Strength and Conditioning
Warm-Up & Stretch Protocols
WARM-UP
Dynamic Warm-up
* See Speed Development for descriptions
A Walks
A Skips
B Walks
B Skips
Glute Medius Lunge

Walking Hip
Backpedal
Quick Carioca
Power Carioca

PARTNER STRETCH

Stretch Routine
Rt. Quad Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
Lt. Quad - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
Partner Up
Rt. Calf - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
Rt. Hamstring - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
Rt. Hip - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
Lt. Calf - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
Lt. Hamstring - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
Lt. Hip - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
Rt. Leg Over - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
Lt. Leg Over - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
Groin - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
Low Back - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
Switch Partners
Repeat Above

PRE GAME STRETCH

Standing Hamstring Rt over Lt.

Standing Hamstring Lt. over Rt.
Standing V Hamstring Rt Ankle
Standing V Hamstring Lt. Ankle
Standing V Hamstring Both Ankles
Groin Right
Groin Left

POWER CLEAN
1. START

2. FIRST PULL

1. With feet shoulder width, grasp the bar with

hands placed just outside your legs
2. Position head straight with chest up and back
straight

3. Begin pull by pushing through the floor with legs

4. Keep arms straight, back flat, glutes down, and
chest up

3. SCOOP

4. MOMENTUM

5. After the bar clears knees, lifter executes a violent 7. Momentum is created in bar causing upward
triple extension movement
motion
6. Extend hips, knees, and ankles
8. Athlete than pulls under bar and catches in a
front squat position

POWER CLEAN
5. CATCH

6. FINISH

8. Athlete than pulls under bar and catches in a

front squat position

9. Finish in an upright standing position

HANG SNATCH
1. START

2. LOAD

1. Position overhand grip to where the bar lines up 3. Lower the bar so that it goes to the knees, keep
with waistline when holding
chest up and shoulders above bar
2. Stand with chest up, shoulders back, head neutral 4. Keep stomach tight and head neutral

3. TRIPLE EXTENSION

4. DROP

5. Extend violently through hips, knees, and ankle

causing upward motion of bar

6. Once bar moves overhead, drop under bar and

catch with shoulders stable and arms locked

PUSH JERK
1. START

2. DIP

1. Grip bar slightly outside shoulders

3. Bend knees and hips slightly to begin descent

2. Feet should be directly under hips, bar should rest

on chest/shoulders
3. PRESS

4. CATCH

4. Reverse dip motion fast, push through heels and 5. Drop under bar and catch with arms extended,
create upward momentum of bar
shoulders stable, and hips slightly bent

SQUAT
1. START

2. DESCENT

1. Setup with bar on upper back, hands placed

3. Begin descent by pushing hips backwards, not
outside shoulders with comfortable grip
bending knees first
2. Step bar out of rack and align feet slightly outside 4. Keep chest up and heels flat on floor
shoulder width, feet slightly turned outward
3. BOTTOM

4. FINISH

5. Lower the weight controlled to the point where

the thigh is parallel to the ground
6. After achieving depth, reverse motion to stand

7. Push through heels and keep knees in line with

feet, chest up back to start position

FRONT SQUAT
1. START

1. Set barbell rack to height just below shoulders

2. MID-POINT

3. Unrack bar, set up feet shoulder width apart,

keep chest and elbows up
2. Place bar on shoulders, with fingertips under bar, 4. Descend down to depth where thigh is parallel to
and elbows up. Bar should rest on shoulders
floor
3. FINISH

5. Drive up from bottom with elbows up, chest up,

pushing through heels

LEG PRESS
1. START

2. MID-POINT

1. Begin by adjusting seat to allow for 90 degrees of 3. Move the weight through a full range of motion
flexion at the knee
downward so the knees are at 90 degrees
2. Sit in the machine with your feet firmly planted
and your back and glutes against pads
3. FINISH

4. Push the weight through the heels back to the

starting position, do not fully lock knees out

DB LUNGE
1. START

2. MID-POINT

1. Choose Dumbell weight and begin standing

2. Begin with good posture, chest up, shoulders
back, core tight

3. Step forward and descend to point where thigh is

parallel with ground
4. Keep knee from leaning over toe and drop back
knee to ground

3. FINISH

4. OPPOSITE

5. Push off front leg through whole foot back to

standing position
6. Maintain good posture through movement

7. Opposite side view

DB STEP UP
1. START

2. STEP

1. Choose Dumbells, bench, or box atleast 12 inches 3. Step onto surface with entire foot
high
2. Start with good posture, chest up, shoulders back. 4. Drive through heel on surface, be sure to not dip
chest and push off back foot
3. KNEE DRIVE

4. FINISH

5. Drive opposite knee up to 90 degrees with knee

up and toe up

6. Step back down with control and reset

DB PITCHER SQUAT
1. START

2. MID-POINT

1. Start with good posture, shoulders back, chest up 3. Squat down keeping weight on front heel until
thigh is parallel to ground
2. Put trail leg on back surface adjusting front leg so
that the knee does not extend over toes on descent
3. FINISH

4. Drive upward through heel on front foot

maintaining good posture

BARBELL STRAIGHT LEG DEADLIFT

1. START/FINISH

2. MID-POINT

1. Grasp Barbell hands shoulder width apart with

overhand grip
2. Stand with good posture, feet shoulder width,

3. Lower weight down controlled past knees, legs

slightly bent, hips back, back flat
4. Push through heels, with back flat return to start
position

GLUTE HAM RAISE

1. START

2. MID-POINT

1. Adjust Glute ham back plate so legs are straight

with your hip able to flex to 90 degrees
2. Keep shoulder blades pinched and chin tucked

3. Move body into a straight line, pushing through

the back plate, keep core tight

3. FINISH

4. Keep body in straight line and pull to up position

LEG EXTENSION
1. START

2. MID-POINT

1. Adjust the seat so that the kness line up with the 3. Slowly extend the leg throughout the full range
axis of rotation on the machine.
of motion
2. Sit with the back flat and legs against the pads. 4. Slowly lower the weight back to the start without
banging the weight.

LEG CURL
1. START

2. MID-POINT

1. Lie face down on the machine so the knees line

up with the axis of rotation
2. Grasp Handles/Pad and push leg against pad

3. Flex the legs through a full range of motion

4. Lower the weight back down under control

ABDUCTION
1. START

2. MID-POINT

1. Lie on side, have partner apply resistance to

outside of leg
2. Begin motion by raising leg

3. Raise leg to full range of motion

4. Return to starting position

ADDUCTION
1. START

2. MID-POINT

1. Lie on your back and have partner apply

resistance to inside of legs
2. Begin exercise by pulling legs in

3. Move legs through full range of motion and

return to starting position

SINGLE LEG HIP EXTENSION

1. START

2. MID-POINT

1. Start with one leg on ball, opposite leg extended 2. Push heel through ball, extend hips up, lower
in-line with other leg
back to start

TERMINAL KNEE EXTENSION (TKE)

1. START

2. MID-POINT

1. Begin with knee slightly bent, band around back 2. Push heel into the ground, extending knee
of knee, heel off the ground

3. FINISH

3. Return to start position by flexing knee in a

controlled manner bringing heel off ground

DB CALF RAISE
1. START

2. MID-POINT

1. Use one DB, adjust bench to 90 degree, Use one 3. Extend ankle, moving upwards, flexing the calf
hand to balance, place ball of foot on bench brace
2. Place DB on same side as leg
4. Return to start position

BENCH PRESS
1. START/LIFT OFF

2. MID-POINT

1. Always have a spotter

3. Lower weight in controlled manner down to mid

sternum, keep elbows within 45 degrees from side
4. Be careful to not bounce bar off chest

2. Lie on bench with 5 points of contact, head,

shoulders, hips, both feet on ground
3. STICK POINT

4. FINISH

5. Accelerate bar upwards through stick point

7. Drive weight up until arms are fully extended

6. Be aware not to flare elbows outward

8. Rack weight with help from spotter when done

CLOSE GRIP BENCH PRESS

1. START

2. MID-POINT

1. Set up for Bench Press, choose grip that is 3

inches inside normal bench grip

2. Guide bar to chest at mid sternum keeping

elbows close to body
3. Be sure to not bounce weight off chest

3. FINISH

4. Complete repetition by fully extending arms

DB BENCH PRESS
1. START

2. LOWERING

1. Set up on bench with dumbells, lay flat on bench, 3. Lower dumbells keeping elbows within 45
have feet in contact with ground
degrees from body
2. Extend dumbells to begin movement
4. Be sure to grip the weight firmly and not extend
weights outside of control
3. MID-POINT

4. FINISH

5. Lightly touch chest with weights, press upward to 6. Complete repetition by extending arms back to
starting position
starting position

INCLINE BENCH PRESS

1. START

2. MID-POINT

1. Setup on bench with back flat, seated into the

3. Guide the bar to top of chest under control, keep
bench fully, with feet in contact to ground
elbows from flaring out
2. Place hands in normal bench grip, have a spotter
at all times
3. FINISH

4. Touch chest and extend arms upward, be sure to

keep body and hips in contact with bench

DB INCLINE BENCH PRESS

1. START

2. MID-POINT

1. Setup on bench with back flat, seated into the

bench fully, with feet in contact to ground
2. Movement begins with arms extended

3. Guide the weight down with control

3. FINISH

5. Fully extend arms back to starting position,

keeping hips in contact with bench

4. Lightly touch the chest, be sure elbows do not

flare outwards

DB BENCH PEC FLY

1. START

2. MID-POINT

1. Lie flat on bench with feet in contact with ground 3. Begin descent, bend elbows slightly, control
motion
2. Movement begins with arms extended upwards

3. FINISH

4. Guide the DB's back to the starting position in a

controlled motion

CABLE PEC FLY

1. START

2. MID-POINT

1. Adjust cable machine so that handles are at chest 3. Bring hands together in middle, contracting chest
height
muscles, pause momentarily
2. Grasp each handle with palms facing in, bend
elbows slightly
3. FINISH

4. Extend back to start position

PULL UP
1. START

2. MID-POINT

1. Grasp pull up bar with overhand grip

3. Pull through elbows until chin reaches over bar

2. Begin with arms fully extended from dead stop

3. FINISH

4. Lower back to starting position with arms fully

extended

LAT PULLDOWN
1. START

2. MID-POINT

1. Grip bar overhand

3. Pull bar down to top of chest

2. Keep back flat and torso up-right

3. FINISH

4. Fully Extend arms back to starting position

ONE ARM DB ROW

1. START

2. MID-POINT

1. Place same hand and knee on bench with back

flat
2. Start with DB in hand, arm extended

3. Pull weight back to chest, squeeze shoulder blade

back
4. Pause shortly at top

3. FINISH

5. Extend weight back to starting position

DB PULLOVER
1. START

2. MID-POINT

1. Lie flat on bench with feet in contact with ground 3. Bring weight back behind head with slight bend in
elbows
2. Extend weight with arms placed under DB

3. FINISH

4. Pull weight back to starting position maintaing

flex in elbows

HYPEREXTENSION
1. START

2. MID-POINT

1. Adjust machine so hip is flexed at 90 degrees

3. Extend upwards until body is parallel with the

ground

2. Extend legs straight, set head in neutral position

3. FINISH

4. Reset back to starting position

REVERSE HYPER
1. START

2. MID-POINT

1. Setup in machine so that legs are straight and hip 2. Extend lower body upwards until body is straight
is flexed at 90 degrees

3. FINISH

3. Lower legs under control back to start position

BARBELL MILITARY PRESS

1. START

2. MID-POINT

1. Grip Bar outside shoulders

3. Bring bar down to top of chest without arching

backwards

2. Keep core tight and feet flat, Extend arms

upwards with weight overhead
3. FINISH

4. Press bar directly overhead back to starting

position

DB MILITARY PRESS
1. START

2. MID-POINT

1. Keep core tight, start with weights extended

overhead, feet flat

2. Lower weight to shoulders

3. FINISH

3. Press weight back to starting position maintaining

correct posture

DB FRONT RAISE
1. START/FINISH

2. MID-POINT

1. Hold DB in front of thigh, core tight

2. Raise weight to eye level, return back to starting

position under control

DB SIDE RAISE
1. START/FINISH

2. MID-POINT

1. Hold weight at side, maintain good posture

2. Raise weight slightly above shoulders under

control, return back to start position under control

DB REAR DELT RAISE

1. START

2. MID-POINT

1. Bend forward at the waist, keep back flat, head

neutral

2. Raise weight upward under control, try not to

swing the body, lower under control back to start

BARBELL SHRUG
1. START

2. MID-POINT

1. Grip bar overhand outside body with good

posture

2. Pull shoulders upwards towards ears

3. Tilt head down slightly, pause shortly at top of
movement

3. FINISH

4. Lower weight back to start position

5. Be mindful not to "roll" Shoulders

UPRIGHT ROW
1. START

2. MID-POINT

1. Grasp bar with close overhand group

2. Pull the weight upwards, with elbows high and

bar close to the body

3. FINISH

3. Lower the weight back to starting position under

control

DIPS
1. START

2. MID-POINT

1. Start movement by grabbing dip bar with arms

fully extended

2. Dip downwards until arms reach 90 degrees

3. FINISH

3. Return back to starting position with arms fully

extended

SKULLCRUSHER
1. START

2. MID-POINT

1. Grasp Curl Bar and lay flat on ground

2. Lower the bar towards forehead under control,

be sure to have elbows in-line during movement

3. FINISH

3. Extend arms back to starting position

TRICEP PUSHDOWN
1. START

2. MID-POINT

1. Grip tricep bar with overhand grip attached to

cable
2. Start with the bar pulled down to 90 degrees

3. Fully extend arms downward, keep elbows tight

to body

3. FINISH

4. Return back to starting position

BARBELL CURLS
1. START

2. MID-POINT

1. Grasp bar with underhand grip, shoulder width

apart

2. Move weight through full range of motion curling

up, keep elbows at side

3. FINISH

3. Lower weight under control so that arms are fully

extended

EZ BAR CURLS
1. START

2. MID-POINT

1. Grasp bar with underhand grip, shoulder width

apart

2. Move weight through full range of motion curling

up, keep elbows at side

3. FINISH

3. Lower weight under control so that arms are fully

extended

DB CURL
1. START

2. MID-POINT

1. Grasp DB's with palms facing front

2. Bring weight up to shoulder under control

3. FINISH

3. Return to start position fully extending arms

DB HAMMER CURL
1. START

2. MID-POINT

1. Hold weights with neutral grip

2. Curl weight to top of shoulder under control

3. FINISH

3. Lower weight under control so that arm is fully

extended

NECK FLEXION
1. START

2. MID-POINT

1. Lay on your back

3. Flex the head upward, tucking chin

2. Partner places hand on forehead

4. Partner applies resistance and allows other to go

through full range of motion

NECK EXTENSION
1. START

2. MID-POINT

1. Lay on stomach on bench

3. Extend head through full range of motion with

partner resistance
4. Partner allows other to go through full range of
motion

2. Partner places hands on back of head

NECK LATERAL FLEXION

1. START

2. MID-POINT

1. Lay sideways on the bench

3. Move head to opposite shoulder with resistance

2. Partner puts hands on side of head

3. FINISH

4. Flex head back to starting position with resistance

5. Partner allow other to go through full range

PLATE FLIP
1. START

2. MID-POINT

1. Find bumper plate, rubber plate

2. Flip plate end over end, catch it with same hand

PLATE HOLDS
1. START

1. Hold Plates with fingers fully extended

WRIST ROLL
1. START/FINISH

1. Hold wrist roller away from body

2. Begin rolling upwards, towards, than roll away

BARBELL EXTENSION
1. START

1. Grasp Barbell slightly wider than shoulder width

2. Extend wrist upward, slight pause, repeat

BARBELL FLEXION
1. START

2. MID-POINT

1. Grasp Barbell slightly wider than shoulder width

2. Flex the wrist, hold slight pause at top

Core Routines
Routine #1

Routine # 5

Jackknifes

x20

Reach Ups

Side Crunch

x50

x15each way

Flutter Kicks

x60 seconds

Alternating Superman

x15each way

Alternating Supermans

x20each way

Flutter Kicks

x30seconds

Russian twists

x25each way

Routine #2

x2

Routine # 6

x2

Sprinter Crunch

x10each leg

Side Crunch

x25each way

Pillar

x30seconds

Reverse Crunch

x20

Russian Twist

x30touches

Alternating Supermans Pillar x15each way

Quadraped

x10each way

Routine #3

x2

Routine #7

Hanging Knee Ups

x20

Alternating Jackknifes/Pikes x12each way

Reverse Hypers

x15

Russian twist

x15each way

Pillar with Reaches

x30seconds

Quadraped

x12each way

Diagonal Chop

x15each way

Side Pillar

x30seconds

Routine #4

x2

Routine #8

x2

L Overs

x12each way

Throwdowns or leg lifts

x20

Pillar with leg lifts

x15each way

Reverse Pillar

x45seconds

Sprinter Crunches

x15each way

Side Crunch

x20

Supermans

x20

Back Extensions

x15

x2

CRUNCH
1. START

2. MID-POINT

1. Start with back and feet flat on ground

2. Crunch upwards until shoulder blades are off the

ground

JACKKNIFE
1. START

2. MID-POINT

1. Lay flat on ground with hands extended overhead 2. Lift legs and arms into the air leaving only glutes
on ground
3. Slowly lower back to start position

PILLAR
1. START

1. Set up on your toes and forearms with elbows

underneath shoulder
2. Keep stomach tight and back flat

SIDE PILLAR
1. START

1. Set up on side of foot and elbow underneath

shoulder
2. Keep body straight and stomach tight

PILLAR WITH REACHES

1. START

2. MID-POINT

1. Balance holding on elbows and toes with stomach 2. Reach arm straight out in front
tight and back flat
3. Keep from rotating body side to side

PILLAR WITH LEG LIFT

1. START

2. MID-POINT

1. Balance holding on elbows and toes with stomach 2. Lift leg up in a controlled manner and alternate
tight and back flat
legs
3. Try to keep body straight without rotating

ALTERNATING SUPERMAN
1. START

2. MID-POINT

1. Lay on stomach with arms in front

2. Lift opposite arm and leg at same time

3. Lower arm and leg down in controlled manner

SUPERMAN
1. START

2. MID-POINT

1. Lay on stomach with arms in front

2. Bring chest and legs off ground at same time

3. Lower body back to ground under control

SPRINTER CRUNCH
1. START

2. MID-POINT

1. Lay flat on back

2. Crunch up off the ground while driving opposite

arm to opposite leg at the top

KNEE UP
1. START

2. MID-POINT

1. Grab bar with feet hanging in air

2. Drive both knees into chest

3. Lower both legs to start position under control

ELBOW TO KNEE
1. START

2. MID-POINT

1. Lay on back with leg crossed over other knee

2. Crunch up moving opposite elbow to opposite

knee

BIRD DOG
1. START

2. MID-POINT

1. Start on hands and knees with back flat and head 2. Extend opposite arm and opposite leg out straight
neutral
3. Control movement and maintain core tightness
through movement

Percentage Chart
max
150
155
160
165
170
175
180
185
190
195
200
205
210
215
220
225
230
235
240
245
250
255
260
265
270
275
280
285
290
295
300
305
310
315
320
325
330
335
340
345
350
355
360
365
370
375
380
385
390
395
400

40%
60
62
64
66
68
70
72
74
76
78
80
82
84
86
88
90
92
94
96
98
100
102
104
106
108
110
112
114
116
118
120
122
124
126
128
130
132
134
136
138
140
142
144
146
148
150
152
154
156
158
160

45%
68
70
72
74
77
79
81
83
86
88
90
92
95
97
99
101
104
106
108
110
113
115
117
119
122
124
126
128
131
133
135
137
140
142
144
146
149
151
153
155
158
160
162
164
167
169
171
173
176
178
180

50%
75
78
80
83
85
88
90
93
95
98
100
103
105
108
110
113
115
118
120
123
125
128
130
133
135
138
140
143
145
148
150
153
155
158
160
163
165
168
170
173
175
178
180
183
185
188
190
193
195
198
200

55%
83
85
88
91
94
96
99
102
105
107
110
113
116
118
121
124
127
129
132
135
138
140
143
146
149
151
154
157
160
162
165
168
171
173
176
179
182
184
187
190
193
195
198
201
204
206
209
212
215
217
220

60%
90
93
96
99
102
105
108
111
114
117
120
123
126
129
132
135
138
141
144
147
150
153
156
159
162
165
168
171
174
177
180
183
186
189
192
195
198
201
204
207
210
213
216
219
222
225
228
231
234
237
240

65%
98
101
104
107
111
114
117
120
124
127
130
133
137
140
143
146
150
153
156
159
163
166
169
172
176
179
182
185
189
192
195
198
202
205
208
211
215
218
221
224
228
231
234
237
241
244
247
250
254
257
260

70%
105
109
112
116
119
123
126
130
133
137
140
144
147
151
154
158
161
165
168
172
175
179
182
186
189
193
196
200
203
207
210
214
217
221
224
228
231
235
238
242
245
249
252
256
259
263
266
270
273
277
280

75%
113
116
120
124
128
131
135
139
143
146
150
154
158
161
165
169
173
176
180
184
188
191
195
199
203
206
210
214
218
221
225
229
233
236
240
244
248
251
255
259
263
266
270
274
278
281
285
289
293
296
300

80%
120
124
128
132
136
140
144
148
152
156
160
164
168
172
176
180
184
188
192
196
200
204
208
212
216
220
224
228
232
236
240
244
248
252
256
260
264
268
272
276
280
284
288
292
296
300
304
308
312
316
320

85%
128
132
136
140
145
149
153
157
162
166
170
174
179
183
187
191
196
200
204
208
213
217
221
225
230
234
238
242
247
251
255
259
264
268
272
276
281
285
289
293
298
302
306
310
315
319
323
327
332
336
340

90%
135
140
144
149
153
158
162
167
171
176
180
185
189
194
198
203
207
212
216
221
225
230
234
239
243
248
252
257
261
266
270
275
279
284
288
293
297
302
306
311
315
320
324
329
333
338
342
347
351
356
360

95% 100% max

143
150 150
147
155 155
152
160 160
157
165 165
162
170 170
166
175 175
171
180 180
176
185 185
181
190 190
185
195 195
190
200 200
195
205 205
200
210 210
204
215 215
209
220 220
214
225 225
219
230 230
223
235 235
228
240 240
233
245 245
238
250 250
242
255 255
247
260 260
252
265 265
257
270 270
261
275 275
266
280 280
271
285 285
276
290 290
280
295 295
285
300 300
290
305 305
295
310 310
299
315 315
304
320 320
309
325 325
314
330 330
318
335 335
323
340 340
328
345 345
333
350 350
337
355 355
342
360 360
347
365 365
352
370 370
356
375 375
361
380 380
366
385 385
371
390 390
375
395 395
380
400 400

Percentage Chart
max
405
410
415
420
425
430
435
440
445
450
455
460
465
470
475
480
485
490
495
500
505
510
515
520
525
530
535
540
545
550
555
560
565
570
575
580
585
590
595
600
605
610
615
620
625
630
635
640
645
650
max

40%
162
164
166
168
170
172
174
176
178
180
182
184
186
188
190
192
194
196
198
200
202
204
206
208
210
212
214
216
218
220
222
224
226
228
230
232
234
236
238
240
242
244
246
248
250
252
254
256
258
260
40%

45%
182
185
187
189
191
194
196
198
200
203
205
207
209
212
214
216
218
221
223
225
227
230
232
234
236
239
241
243
245
248
250
252
254
257
259
261
263
266
268
270
272
275
277
279
281
284
286
288
290
293
45%

50%
203
205
208
210
213
215
218
220
223
225
228
230
233
235
238
240
243
245
248
250
253
255
258
260
263
265
268
270
273
275
278
280
283
285
288
290
293
295
298
300
303
305
308
310
313
315
318
320
323
325
50%

55%
223
226
228
231
234
237
239
242
245
248
250
253
256
259
261
264
267
270
272
275
278
281
283
286
289
292
294
297
300
303
305
308
311
314
316
319
322
325
327
330
333
336
338
341
344
347
349
352
355
358
55%

60%
243
246
249
252
255
258
261
264
267
270
273
276
279
282
285
288
291
294
297
300
303
306
309
312
315
318
321
324
327
330
333
336
339
342
345
348
351
354
357
360
363
366
369
372
375
378
381
384
387
390
60%

65%
263
267
270
273
276
280
283
286
289
293
296
299
302
306
309
312
315
319
322
325
328
332
335
338
341
345
348
351
354
358
361
364
367
371
374
377
380
384
387
390
393
397
400
403
406
410
413
416
419
423
65%

70%
284
287
291
294
298
301
305
308
312
315
319
322
326
329
333
336
340
343
347
350
354
357
361
364
368
371
375
378
382
385
389
392
396
399
403
406
410
413
417
420
424
427
431
434
438
441
445
448
452
455
70%

75%
304
308
311
315
319
323
326
330
334
338
341
345
349
353
356
360
364
368
371
375
379
383
386
390
394
398
401
405
409
413
416
420
424
428
431
435
439
443
446
450
454
458
461
465
469
473
476
480
484
488
75%

80%
324
328
332
336
340
344
348
352
356
360
364
368
372
376
380
384
388
392
396
400
404
408
412
416
420
424
428
432
436
440
444
448
452
456
460
464
468
472
476
480
484
488
492
496
500
504
508
512
516
520
80%

85%
344
349
353
357
361
366
370
374
378
383
387
391
395
400
404
408
412
417
421
425
429
434
438
442
446
451
455
459
463
468
472
476
480
485
489
493
497
502
506
510
514
519
523
527
531
536
540
544
548
553
85%

90%
365
369
374
378
383
387
392
396
401
405
410
414
419
423
428
432
437
441
446
450
455
459
464
468
473
477
482
486
491
495
500
504
509
513
518
522
527
531
536
540
545
549
554
558
563
567
572
576
581
585
90%

95% 100% max

385
405 405
390
410 410
394
415 415
399
420 420
404
425 425
409
430 430
413
435 435
418
440 440
423
445 445
428
450 450
432
455 455
437
460 460
442
465 465
447
470 470
451
475 475
456
480 480
461
485 485
466
490 490
470
495 495
475
500 500
480
505 505
485
510 510
489
515 515
494
520 520
499
525 525
504
530 530
508
535 535
513
540 540
518
545 545
523
550 550
527
555 555
532
560 560
537
565 565
542
570 570
546
575 575
551
580 580
556
585 585
561
590 590
565
595 595
570
600 600
575
605 605
580
610 610
584
615 615
589
620 620
594
625 625
599
630 630
603
635 635
608
640 640
613
645 645
618
650 650
95% 100% max

EASTERN MICHIGAN FOOTBALL

STRENGTH AND CONDITIONING
CONDITIONING DESCRIPTIONS
A. Speed Technique:
A-Walks
Walk coordinating your right arm with left leg and vice versa. Strict attention is paid to
maintaining a 90 degree angle with your elbow, knee, and ankle.
A-Skips
Skip coordinating your right arm with left leg and vice versa. Strict attention is paid to
maintaining a 90 degree angle with your elbow, knee, and ankle.
B-Walks
Perform an A-Walk and add an extension of the upper leg before bringing it to the
ground.
B-Skips
Perform an A-Skip and add an extension of the upper leg before bringing it to the ground.
Extended Backpedal
Backpedal while bringing your heel to your glutes and fully extending your leg back
towards the finish line. Strict attention is paid to maintaining normal upper body running
mechanics.
Walking Hip Stretch
Walk and bring your ankle up towards your waist with one hand while cradling your knee
with the other. Extend your supporting foot to raise up on the toes as you complete each
rep. Alternate legs while walking.
Glute Medius Lunge
Lunge walking in a straight line, touching your knee to the outside of the front ankle each
rep. Keep hands on your hips and alternate legs as you walk.
Quick Carioca
Carioca as quickly as you can. Your hips should rotate rapidly and through a large range
of motion as you alternate legs over and behind each other. Strict attention is paid to
keeping your upper body square and rotating at the hips.
Power Carioca Right/Left
Carioca by driving your knee to your chest and then finishing your forward stride.

B. Lateral Speed & Agility:

4-Corner Cone Drills
Set-up 5 cones in a 10x10 yard dice pattern. Perform drills illustrated in the speed and
agility section.
3 Cone Wheel
Set-up 3 cones in a 5x5 yard L-shape and perform the illustrated drills listed in the speed
and agility section.

EASTERN MICHIGAN FOOTBALL

STRENGTH AND CONDITIONING
CONDITIONING DESCRIPTIONS
5-10-5
Set-up 3 cones 5 yards apart from each other totaling 10 yards. Start straddling the
middle cone line. To begin perform a cross-over step while sprinting to the right side
cone. Plant the Right foot into the ground and sprint to the furthest cone. Plant with the
left foot on the line and finish through the middle cone.

C. Linear Speed:
Wave Drill
Set-up cones in a 40-yard box. Perform a series of up/downs, jumps, 45 degree shuffles,
backpedals, and forward runs before sprinting through the finish line of cones.
Sprint Ladder
Set-up cones every 10 yards for a total of 40 yards. Perform a max effort sprint to each
set of cones, recover, and sprint the same distance back. For example; 10 yard, rest, 10
yard, rest, 20 yard, rest, 20 yard, etc.

D. Anaerobic Conditioning:
40s

60s

Set-up cones 40 yards apart. Perform the required amount of 40 yard sprints within the
required time range (Group 1 =7 sec, Group 2 =6 sec, Group 3 =5 sec). Recover for the
instructed amount of time.
Set-up cones 60 yards apart. Perform the required amount of 60 yard sprints within the
required time range (Group 1 =9 sec, Group 2 =8 sec, Group 3 =7 sec). Recover for the
instructed amount of time.

100s
Set-up cones 100 yards apart. Perform the required amount of 100 yard sprints within the
required time range (Group 1 =18 sec, Group 2 =16 sec, Group 3 =14 sec). Recover for
the instructed amount of time.
100-Yard Sprint Ladder
Set-up cones at the start line, 10, 20, 40, 60, 80, and 100 yard lines. Perform single rep
sprints to each cone, recover, and return. The sprints up to 40 yards are on effort,
whereas the longer sprints are to be completed in a set time.
Gassers
All gassers are performed across the width of the field (50 yards).
! Crossfields are completed by running from one side of the field to the other
(Group 1 =10 sec, Group 2 =9 sec, Group 3 =8 sec).
! Half Gassers are completed by running from one side of the field to the other 2
times (Group 1 =20 sec, Group 2 =18 sec, Group 3 =16 sec).
! Full Gassers are completed by running from one side of the field to the other 4
times (Group 1 =45 sec, Group 2 =43 sec, Group 3 =41 sec).

EASTERN MICHIGAN FOOTBALL

STRENGTH AND CONDITIONING
CONDITIONING DESCRIPTIONS
E. Plyometric Training:
Ankle Flips
Jump vertically using only your feet by plantar flexing (calf raise) both feet and jumping.
Land with your feet flexed not flat-footed and allow your feet to roll to a flat footed
stance with your knees only slightly bent. Immediately jump vertically again. Use your
arms to increase your height, and keep little contact time with the floor.
Jump Tucks
Jump vertically pulling your knees up to your chest of every jump. Land with your feet
flexed not flat-footed and allow your feet to roll to a flat footed stance with your knees
only slightly bent. Immediately jump vertically again. Use your arms to increase your
height, and keep little contact time with the floor.
Squat Jumps
Squat to 90 degrees (parallel) and jump vertically extending your legs fully. Land with
your feet flexed not flat-footed and allow your feet to roll to a flat footed stance while
immediately squatting back down to 90 degrees. Repeat while keeping as little contact
time as possible. Pay strict attention to bend at the knees and not the waist keeping your
chest up throughout the entire exercise.
Broad Jumps
Squat to slightly above 90 degrees (power position) and explosively jump horizontally.
Your legs should fully extend in a triple extension and then reach out in front of your
momentum for the landing. Reset your body and repeat. Pay strict attention to bend at
the and not the waist keeping your chest up throughout the entire exercise.
Alternate Bounding
Start in a sprinters stance and jump horizontally of the support leg, driving the opposite
leg to your chest. Alternate your arms with your lower body in a normal running pattern
(right arm/left leg; left arm/right leg). Land on the opposite foot you used for previous
bound and repeat with as little contact time as possible.

ANKLE FLIPS
1. START

2. MID-POINT

1. Stand up tall with feet shoulder width apart

2. Jump and extend through ankle extending ankle

during jump
3. Land safely

SQUAT JUMPS
1. START

2. MID-POINT

1. Stand up tall with feet shoulder width apart and 2. Quickly load hips by sitting back
hands behind head

3. EXTENSION

4. FINISH

3. Jump pushing through the ground and achieve

full extension

4. Land with hips back, knees in line with feet, and

weight evenly distributed

TUCK JUMP
1. START

2. MID-POINT

1. Stand tall with feet shoulder width apart

2. Quickly load hips by sitting back

3. JUMP/EXTENSION

4. FINISH

3. Jump up as high as possible

4. Drive knees up to chest at top height of jump

5. Land safely in good athletic position

SPLIT SQUAT JUMP

1. START

2. MID-POINT

1. Start with front leg up and back knee on ground

2. Push through front foot and jump as high as

possible
3. While in air, cycle legs front to back

3. FINISH

4. Land on opposite leg in a controlled manner

BROAD JUMP
1. START

2. MID-POINT

1. Stand up tall with feet shoulder width apart

2. Forcefully drive arms back and forward

3. Jump out for distance achieving full extension

3. FLIGHT

4. LANDING

4. During hang time drive knees forward keeping

chest up

5. Land with hips down and weight even

LATERAL BOUND
1. START

2. MID-POINT

1. Start with one leg in air and hips loaded

2. Push laterally off leg

3. LANDING

3. Land on opposite foot with hips back and loaded

POWER SKIP
1. START

2. MID-POINT

1. Stand up tall

3. Drive knees and arms in a running motion while

jumping off leg

2. Take a step off one leg

3. LANDING

4. Land and quickly explode back off ground

300'S

10

300'S START

G
20
30
40
50
40
30
10

300'S FINISH

20
G
Execution:

Place a cone at the start of one straight away and the end of the other straight away. On the "GO"
command sprint the 300 yards by sprinting the straight away, a curve, and the other straight away. Rest
the time it takes to walk the curve, and for two other groups to go. Repeat for the prescribed number
of reps.

Rest:
1:3 work/rest

Times:
OL/DL
:58sec.

TE/DE/LB/FB/SP/QB
:55sec.

WR/DB/TB
:53sec.

200'S

10

200'S FINISH

G
20
30
40
50
40
30
10

200'S START

20
G
Execution:

Place a cone at the start of one straight away and the end of the other straight away. On the "GO"
command sprint the 200 yards by sprinting the curve and the straight away. Rest the time it takes to
to walk across the field to the start line, and for two other groups to go. Repeat for the prescribed
number of reps

Rest:
1:3 work/rest

Times:
OL/DL
:36sec.

TE/DE/LB/FB/SP/QB
:33sec.

WR/DB/TB
:31sec.

300 YARD SHUTTLE

G
10
20
30
40
50
40
30
20
10
G
Execution:
The athlete sprints 60 yards five times. Their time is recorded by the coach, and the athlete rests the time
it takes for the next athlete to run his shuttle a 1:1 work to rest ratio. The athlete then performs his second
rep of 60 yards x 5 reps. The time is recorded and added to the first repetition and divided by 2 to get the
average. The average of the two repetitions must be within the shuttle qualifying time.

Times:
OL
:55 sec.

DL
:53 sec.

DE/TE
:50 sec

SP/QB
:49 sec.

LB/FB
:48 sec

WR/DB/TB
:46 sec

113

GASSERS
G
10
20

FULL GASSER

30
40

HALF GASSER

50
40

CROSSFIELD

30
20
10
G
Execution:
Place a one cone on each sideline. On the "GO" command sprint the specified distance. Rest the time it
takes for the two other groups to go. Repeat for the prescribed number of reps.

Rest:
1:3 work/rest

Times:
Full Gasser
Half Gasser
Crossfield

OL/DL

TE/DE/LB/FB/SP/QB

WR/DB/TB

:45sec
:20sec
:10sec

:43sec
:18sec
:9sec

:41sec.
:16sec.
:8sec.

114

SPEED AGILITY CONE DRILLS

5-Cone Pattern

Figure 8 (28 Yds.)

Perimeter (40 Yds.)

Butterflies (56Yds.)

"M" Pattern (44 Yds.)

Tri Shuffle (34 Yds.)

Hourglass (48 Yds.)

360's (40 Yds.)

"L" Pattern (40 Yds.)

Criss-Cross (48 Yds.)

Boomerang (54 Yds.)

Attack & Retreat (70 Yds.)

Iron Cross (40 Yds.)

3 Cone Wheel

5-10-5

10yds.
10yds.

5yds

5yds

5yds

116

40 YARD SPRINT LADDER

G
10
20
30
40
50
40
30
20
10
G
Execution:
Place a cone at the beginning and end of the specified distance. On the "GO" command sprint the specified
distance. Rest the time it takes for the two other groups to go. Down and back equals one rep. Repeat
for the prescribed number of reps. One full sprint ladder equals 2x10,20,30,40 yards.

Rest:
1:3 work/rest

Qualifying Times:
OL/DL
10,20,&30's Coaches Discretion
40'S
:7sec.

TE/DE/LB/FB/SP/QB

WR/DB/TB

:6sec.

:5sec.

117

40,60,& 100 YARD SPRINTS

100's

G
10

60's

120's

20

40's

30
40
50
40
30
20
10
G
Execution:
Place a cone at the beginning and end of the specified distance. On the "GO" command sprint the specified
distance. Rest the time it takes for the two other groups to go. Repeat for the prescribed number of reps.

Rest:
1:3 work/rest

Qualifying Times:
40'S
60'S
100'S
120'S

OL/DL

TE/DE/LB/FB/SP/QB

WR/DB/TB

:7sec.
:10sec.
:18sec.
:20sec.

:6sec.
:9sec.
:16sec.
:18sec.

:5sec.
:8sec.
:14sec.
:16sec.

120

100 YARD SPRINT LADDER

G
10
20
30
40
50
40
30
20
10
G
Execution:
Place a cone at the beginning and end of the specified distance. On the "GO" command sprint the specified
distance. Rest the time it takes for the two other groups to go. Down and back equals one rep. Repeat
for the prescribed number of reps. One full sprint ladder equals 2x10,20,40,60,80, and 100 yards.

Rest:
1:3 work/rest

Qualifying Times:
10's & 20's
40'S
60'S
80's
100'S

OL/DL
Coaches Discretion
:7sec.
:10sec.
:16sec.
:18sec.

TE/DE/LB/FB/SP/QB

WR/DB/TB

:6sec.
:9sec.
:14sec.
:16sec.

:5sec.
:8sec.
:12sec.
:14sec.

121

Nutrition
Growing up most of you probably ate whatever you wanted. More than likely
some of you still do. As collegiate athletes your daily training and metabolism have kept
you from storing fat and developing those side effects that are associated with a high
body fat percentage. When collegiate football is your career you must be concerned with
your long-term health. Due to the violent nature of the sport longevity is a rarity.
Whatever you can do to prolong your career benefits you and your family. Proper
nutrition is a controllable factor that can enhance your performance and better your
quality of life. As a collegiate football player you must be concerned with each of the
essential nutrients, what your daily caloric needs are, your body composition, and other
factors that effect nutrition.
Macronutrients & Micronutrients
There are six basic nutrients in the foods you eat. The six basic nutrients are
divided up into two groups. Macronutrients are made up of Carbohydrates, Fats,
Proteins, and Water. Micronutrients are made up of Vitamins and Minerals.
Carbohydrate is the primary fuel source utilized within the body. It includes
sugars, starches, and fiber. Carbohydrate breaks down in the blood to form glucose.
Glucose is the fuel utilized by the brain, muscles, and cellular reactions. Glucose is
stored in the liver and muscles in the form of glycogen. Glucose and glycogen are what
is used every time you resistance train. General guidelines are to keep 65% of your diet
carbohydrates.
Fat is a source of energy that is utilized during low level, long duration exercise.
It is an inefficient source of energy. It takes a long time to break fat down into a usable
fuel. If your body cannot use fat as fuel than it is stored as fat in the body. There are two
types of fat, saturated and unsaturated. Saturated fats include animal fats, butter,
margarine, cream, salad dressings, cheese, shortening, whole milk, fried foods, chocolate,
and many pastries. Unsaturated fats are for lack of a better term "good" fats. Examples
include corn oil, olive oil, and peanut oil. Some fat is essential for protection, buoyancy,
and insulation. To much fat leads to coronary artery disease, heart attack, stroke, and
premature death related to heart disease. General guidelines for fat intake are to keep
15% of your diet from fat, and 5% or less of that from saturated fats.
Protein is primarily used to rebuild and repair muscle tissue. It is broken down
into amino acids for the muscles and other tissues to use. Protein is a poor source of
energy. It is only used as energy when not enough carbohydrate is in the diet. Good
sources of protein include lean meats, chicken, fish, and dairy products. General
guidelines for protein intake are 20% of diet or 1.5 to 1.8 grams per kg (multiply by 2.2
for lbs.). Athletes commonly accept that increasing protein intake will increase ones
muscle mass. It is not the intake of protein, but rather busting your butt in the weight
room that creates a more efficient uptake and utilization of the protein consumed. Taking
in excess protein will be both converted to carbohydrate and burned as fuel, converted to
fat, or excreted through urine.

The Micronutrients, vitamins and minerals are not energy sources. They are
catalysts that help regulate biochemical reactions within the body. Eating a wellbalanced daily diet will ensure that all recommended daily allowances will be met. The
use of a multi-vitamin serves more as a security blanket making sure you have met the
days need.
Training Meal Plan
The six nutrients must be met each day to keep balance or homeostasis within the
body. Having a yo-yo-eating pattern causes imbalance and the body is constantly playing
catch-up. I have included examples of balanced daily meal plan based on the above
percentage guidelines and following the Food Guide Pyramid. Pick the diet plan that
corresponds with your weight. Each plan lists food groups rather than specific food to
allow for variety.
Body Composition
Body composition is the relationship of fat free mass to fat mass. That is what
athletes need to be concerned with. Many times athletes let scale weight determine their
level of conditioning. There is a lot of difference between a linebacker weighing 225
with 10% body fat and one weighing the same with 20% body fat. The difference is
about 23lbs of muscle. Think about how much force if used correctly 23lbs can be. The
pursuit of maintaining a desirable body composition is on going. To monitor your body
composition we will use the Bod Pod and Air Displacement technology, the same device
used by the NFL combine. Body composition testing will be conducted at the beginning,
middle (6 weeks), and end of season. Test results will rate you as having essential fat,
normal fat, or over fat. Proper nutrition and resistance training will improve your body
composition.
Other Nutritional Factors
Hydration is the most important nutritional component of all. Proper hydration
is responsible for many of the biochemical reactions that occur in the body. A decrease
in mandatory hydration levels will lead to a decrease in performance, and can lead to
other more serious medical conditions. Refer to the Hydration section of your manual for
proper hydration guidelines.
The use of Ergogenic Aids to enhance performance is widespread amongst the
athletic community. Athletes are always looking for a way to be better than their
opponent. The National Collegiate Athletic Association (NCAA) has banned several
performance enhancing substances. As a collegiate athlete you must make yourself
aware of those substances and their potential side effects. Refer to the Ergogenic Aids
section of your manual for a complete list of banned substances, potential side effects,
and guidelines for supplement use.
Fast food is a popular part of American cuisine. The problem of fast food chains
is that they just want the food to taste good for that minute. That means deep-frying fries,
adding mayonnaise to hamburgers/chicken, and salt to just about everything. These are
the types of things that appeal to our taste buds. Unfortunately these are the same things
that are loaded with saturated fats and cholesterol. Fortunately the fast food chain
community is starting to cater to those health conscious individuals. To maintain a

healthy body composition and over all good health choose those food items that are low
in fat and high in nutritional value. A fast food calorie guide will be available at your
request to make yourself aware of possible healthy selections.
Knowing what the essential nutrients are, following suggested balanced diets,
having a good body composition, and following guidelines for the other nutritional
factors will help increase the chance of a longer career as a collegiate football player.

EAGLE TRAINING MEAL PLAN

WEIGHT LESS THAN 200 POUNDS
BREAKFAST
2 servings milk
2 servings fruit
2 servings starch/bread/cereals
2 servings fat
MID-MORNING SNACK
2 servings starch/bread/cereals
1 serving fruit
LUNCH
1 serving milk
2 servings vegetables
2 servings fruit
3 servings starch/bread/cereals
4 ounces of protein (meat)
MID-AFTERNOON SNACK
2 servings starch/bread/cereals
1 serving fruit
DINNER
1 serving milk
3 servings vegetables
2 servings fruit
3 servings starch/bread/cereals
4 ounces protein (meat)
1 serving fat

SERVING SIZES:
Milk Group = 1 cup
Fruit Group = 3/4 c. juice or 1 piece
Starch/Bread/Cereal Group:
Cereals, Popcorn = 3/4 cup
Pasta, Rice, Grain, or Potato = 1/2 cup
Bread, Roll, Muffin = 1 each
Bagel or English Muffin = 1/2 each
Crackers = 6 crackers
Vegetable Group = 3/4 cup
Non Meat Protein Group:
Peanuts = 20 small
Peanut Butter = 1 Tbsp
Beans = 1/2 cup
Egg = 1 egg
Fat Group:
Margarine, Butter, Salad Dressing = 1 tsp
Cream Cheese & Sour Cream = 1 tsp
Fat Free Condiments = 2 tsp

EVENING SNACK
1 serving milk
2 servings starch/bread/cereals
1 ounce serving protein
* Meal Plan Provides Approximately 2800 Calories

EAGLE TRAINING MEAL PLAN

WEIGHT 200-250 POUNDS
BREAKFAST
1 serving milk
3 servings fruit
2 servings starch/bread/cereals
2 servings protein
2 servings fat
MID-MORNING SNACK
2 servings starch/bread/cereals
1 serving fruit
LUNCH
1 serving milk
2 servings vegetables
3 servings fruit
3 servings starch/bread/cereals
4 ounces of protein (meat)
2 servings fat
MID-AFTERNOON SNACK
2 servings starch/bread/cereals
1 serving fruit
DINNER
1 serving milk
3 servings vegetables
3 servings fruit
3 servings starch/bread/cereals
4 ounces protein (meat)
1 serving fat

SERVING SIZES:
Milk Group = 1 cup
Fruit Group = 3/4 c. juice or 1 piece
Starch/Bread/Cereal Group:
Cereals, Popcorn = 3/4 cup
Pasta, Rice, Grain, or Potato = 1/2 cup
Bread, Roll, Muffin = 1 each
Bagel or English Muffin = 1/2 each
Crackers = 6 crackers
Vegetable Group = 3/4 cup
Non Meat Protein Group:
Peanuts = 20 small
Peanut Butter = 1 Tbsp
Beans = 1/2 cup
Egg = 1 egg
Fat Group:
Margarine, Butter, Salad Dressing = 1 tsp
Cream Cheese & Sour Cream = 1 tsp
Fat Free Condiments = 2 tsp

EVENING SNACK
2 servings milk
1 serving starch/bread/cereals
1 ounce serving protein
1 serving fat
* Meal Plan Provides Approximately 3200 Calories

EAGLE TRAINING MEAL PLAN

WEIGHT 275-300 POUNDS
BREAKFAST
2 serving milk
3 servings fruit
4 servings starch/bread/cereals
3 servings protein
2 servings fat
MID-MORNING SNACK
2 servings starch/bread/cereals
2 serving fruit
LUNCH
2 serving milk
3 servings vegetables
3 servings fruit
3 servings starch/bread/cereals
4 ounces of protein (meat)
2 servings fat
MID-AFTERNOON SNACK
2 servings starch/bread/cereals
2 serving fruit
DINNER
1 serving milk
4 servings vegetables
2 servings fruit
3 servings starch/bread/cereals
5 ounces protein (meat)
3 serving fat

SERVING SIZES:
Milk Group = 1 cup
Fruit Group = 3/4 c. juice or 1 piece
Starch/Bread/Cereal Group:
Cereals, Popcorn = 3/4 cup
Pasta, Rice, Grain, or Potato = 1/2 cup
Bread, Roll, Muffin = 1 each
Bagel or English Muffin = 1/2 each
Crackers = 6 crackers
Vegetable Group = 3/4 cup
Non Meat Protein Group:
Peanuts = 20 small
Peanut Butter = 1 Tbsp
Beans = 1/2 cup
Egg = 1 egg
Fat Group:
Margarine, Butter, Salad Dressing = 1 tsp
Cream Cheese & Sour Cream = 1 tsp
Fat Free Condiments = 2 tsp

EVENING SNACK
2 servings milk
2 serving starch/bread/cereals
2 ounce serving protein
1 serving fat
* Meal Plan Provides Approximately 3900 Calories

EAGLE TRAINING MEAL PLAN

WEIGHT OVER 300 POUNDS
BREAKFAST
2 serving milk
3 servings fruit
4 servings starch/bread/cereals
3 servings protein
2 servings fat
MID-MORNING SNACK
2 servings starch/bread/cereals
2 serving fruit
LUNCH
2 serving milk
3 servings vegetables
3 servings fruit
3 servings starch/bread/cereals
4 ounces of protein (meat)
2 servings fat
MID-AFTERNOON SNACK
2 servings starch/bread/cereals
2 serving fruit
DINNER
1 serving milk
4 servings vegetables
2 servings fruit
4 servings starch/bread/cereals
6 ounces protein (meat)
3 serving fat

SERVING SIZES:
Milk Group = 1 cup
Fruit Group = 3/4 c. juice or 1 piece
Starch/Bread/Cereal Group:
Cereals, Popcorn = 3/4 cup
Pasta, Rice, Grain, or Potato = 1/2 cup
Bread, Roll, Muffin = 1 each
Bagel or English Muffin = 1/2 each
Crackers = 6 crackers
Vegetable Group = 3/4 cup
Non Meat Protein Group:
Peanuts = 20 small
Peanut Butter = 1 Tbsp
Beans = 1/2 cup
Egg = 1 egg
Fat Group:
Margarine, Butter, Salad Dressing = 1 tsp
Cream Cheese & Sour Cream = 1 tsp
Fat Free Condiments = 2 tsp

EVENING SNACK
2 servings milk
2 serving starch/bread/cereals
2 ounce serving protein
1 serving fat
* Meal Plan Provides Approximately 4100 Calories

Ergogenic Aids
Collegiate athletes are always looking for an edge over their opponent. Often
they turn to ergogenic aids (performance enhancement supplements/drugs) and other
forms of supplementation for that little extra they are looking for. The supplement
industry is a multi-million dollar business for that reason. Collegiate athletes must be
concerned with NCAA policy, potential health risk, and guidelines for supplement use.
The NCAA & Supplementation
The passage of The Dietary Supplement and Health Education Act of 1994 has
put athletes at a huge disadvantage. According to this legislation dietary supplements are
no longer classified as a food, thus not regulated by the United States Food and Drug
Administration (FDA). Consequently, dietary supplement manufacturers are no longer
required to prove product efficacy and/or safety. In layman terms it means they can say
whatever they want about a product, and put in whatever they want. With the maximum
penalty if they get caught being mail fraud. If you ask the supplement industry the
passage was a Godsend. It made available many products that were considered drugs and
were only available by prescription before 1994. Some examples of these products are
DHEA, Melatonin, and Androstenedione. The NCAA now has banned all of those
supplements. A complete list of banned substances has been included to assist you in
proper supplement selection if you choose to do so. It is a buyers beware market when it
comes to supplementation. Every time you buy a supplement you risk the chance that
one of the ingredients is found on the leagues prohibited substance list. Remember you
dont know what is exactly in those supplements. Penalties can range from fines and
suspension to being banned from a sport you love. As collegiate athletes you must be
cognizant of the rules you must follow.
Potential Health Risk
The potential health risks are as countless as are the number of different kinds of
supplements. Each different supplement has their own potential side effect(s) that
corresponds. An example of some side effects in common supplements are:
Thermogenic supplementation (Ephedrine, Caffeine, Aspirin, etc.) can lead to heart
palpations, heart attacks, strokes, and psychosis. Gamma-hydroxybutyrate (GHB) can
cause seizures, comas, respiratory arrest, and death especially when used with alcohol.
Lastly, Creatine can lead to muscle cramping, muscle strains, and dehydration.
For athletes most of the side effects are overkill. With proper nutrition and
regular exercise most likely they will not to occur. That is not to say that they wont.
With little research done on potential side effects, and most concentrated on potential
performance enhancement capabilities those who elect to take the risk are submitting
themselves as human guinea pigs.
Guidelines for Supplement Use
Most of you have taken supplements at one point or another. Maybe your high
school even offered them to you. The objective of this memorandum is not to stop your
supplementation, but rather ensure you are following mandated guidelines. When using
dietary supplements you must follow a few guidelines. They are:

Make sure none of the ingredients listed on the dietary supplement are banned
by the NCAA.
Do research on the product as to its potential side effects.
Follow the recommended dosage as listed by the dietary supplement
manufacturer.
The adage more is better is false. Taking in more of a supplement does not
magnify its effect. What it essentially does is make your kidneys and liver
work harder and excrete the excess as very expensive urine.
Increase your water intake. Most protein supplements cause excess build up
of urea which takes water from muscles to make urine. Refer to the hydration
section to follow proper hydration guidelines.
Increase you fiber intake. Increased fiber intake regulates your system
lessening the time toxins spend in your body decreasing the risk of colon
cancer.
Dont use a dietary supplement in place of food. The definition of the word
supplement is an addition to, a sequel, an extension. The definition is not in
place of.

Dietary supplements are not more effective than the food you eat. Most are
simply a derivative of food. Therefore before considering taking a supplement first
analyze your nutritional habits. The following is a self-test you should give yourself
before taking a dietary supplement:
Can You Pass The Test?
Before taking any supplement, ask yourself the following questions:
1. Do you eat something for breakfast seven days a week?
2. Do you eat at least three meals a day?
3. Do you monitor the number of calories you consume?
4. Do you restrict your intake of fat cal. to 25% of your diet?
5. Do 60% of your calories come from carbohydrates?
6. Do you eat from all food groups?
7 Do you eat three to five servings of fruit a day?
8. Do you eat at least one vegetable daily?
9. Do you consume a well-balanced pre-game and post-game
meal?
10. Do you drink two quarts of water a day above and
beyond what you perspire?
Total

Yes

No

Sometimes

If you cannot answer yes to each of the questions listed above, why take a
supplement? Dont expect supplements to replace the need for a daily balanced diet.
Refer to the corresponding nutrition plan based on your weight as a sample of a daily
balanced diet. Be responsible if you choose to use a supplement. That means choosing
supplements not on the NCAA prohibited substance list, being aware of potential side
effects, and following recommended guidelines only when it is in addition to a daily
balanced diet.

Hydration
Water is a very vital component to nutrition. Water plays a major role in many of
the biochemical reactions that occur in the body. It is responsible for: splitting
molecules, storage of carbohydrates, transportation of glucose and metabolic byproducts
in blood, excretion of metabolic waste products through urine, and the release of heat
(thermo-regulation) through sweat. Without adequate water consumption theses
processes can be inhibited and lead to a decrease in performance.
Medical Conditions
Dehydration is defined in the Webster dictionary as to deprive of or lose water.
Exercise in the heat or the cold results in water/weight loss. It has been stated that a 3 %
weight loss leads to impaired performance; a 5% loss can result in some signs of heat
exhaustion; a 7 % loss may produce hallucinations and put the individual in the danger
zone for a possible heat stroke. Proper hydration will eliminate the risk of dehydration,
heat exhaustion, or a heat stroke.
Guidelines
Thirst and dehydration do not correspond to one another. Being thirsty is often
the response of already being dehydrated. Recommended daily intake of water without
exercise is to take in a minimum of eight 8-ounce glasses of water a day. For athletes this
is not enough water to stay hydrated and perform at peak performance. There are two
common approaches to monitoring hydration levels: Weight and Urine. First, most
athletes lose between one and three pounds of fluid from sweat per hour. To properly
monitor weight loss you should weigh yourself before and after practice/workouts. For
every pound of weight you lost it should be replaced by two cups of water or sports drink
(ex. Gatorade). This doesnt mean the consumption is post practice/workout. You must
start the process before, during, and after the practice/ workout. Continue to drink water
or a sports drink regularly until the weight has been gained.
Another way to monitor hydration levels is the color or quantity of urine. Proper
hydration is usually associated with clear urine with reasonable amount of volume.
Although monitoring urine can be an accurate method of monitoring hydration in a
laboratory it is less efficient for our purposes and should be used a secondary means.
There are several factors that can cause a lack of clarity or volume that are unassociated
with hydration. An example would be the use of dietary supplements; they tend to
produce dark urine.
Through your years on the field at some point you have probably come across an
athlete that has suffered from either severe dehydration or heat exhaustion. Those
athletes did not suffer from those conditions because they were not in shape or not good
enough athletes, but rather a lack of proper hydration. It is your responsibility to
yourself, your family, and Eastern Michigan University to keep yourself properly
hydrated so that it doesnt happen to you. The above guideline will assist you in
monitoring your hydration levels. Contact myself or a member of the athletic
training/medical staff if you have any questions.