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Dear Mountain Lions,

This summer program is a chance for you to reinvent your bodies. You have a full 12 weeks to train as
hard and intense as possible to guarantee you are in absolute physical shape upon arriving to camp. College
athletes need to train their bodies year-round to maximize performance; don’t wait until late July to try and “get
in shape” so you can make it through camp. Push yourself to the limit this summer and challenge yourself to be
in the best shape of your life. Come to August camp with your body in the shape to win a championship and
your mind ready to work. The less we have to focus on your physical shape, the more we can focus on beating
our opponents. “Greatness – A lot of Small things done well, day after day, workout after workout,
discipline after discipline.”

This off-season was a strong one. A lot of guys showed they wanted to have a chance and worked to get
that chance. A lot of older guys led by example and challenge the rest of their teammates. As a team, we need to
help each other and hold each other accountable to be the greatest we can be. This summer is the time to work
harder than you ever have. There are no practices or scrimmages to get ready for. All you have is GETTING
BETTER DAY BY DAY. Since we will all be in different places this summer, it is on YOU to dedicate
yourself to this workout program in order to do YOUR job and get yourself ready for an UNFORGETTABLE
2015 football season. There are NO EXCUSES, NO EXPLANATIONS for not working out this summer. We
have an opportunity here at Concord to be THE BEST TEAM IN THE COUNTRY and it is vital that you do
your part and prepare to be the best and make the plays that matter in crunch time. It’s the little bit of extra
effort each day that makes those plays and gives you and your teammates that edge over your opponents.
“Proper preparation prevents poor performance.” Hold yourself accountable and complete every single rep
on this workout manual. Everything is written out for you and you will be in the best shape of your life if you
commit yourself to completing every workout.

The strength and conditioning program we have prepared for you will allow you to develop physically
and mentally in order to be ready for competition. Everything we do in the summer is guided to help prepare
you to compete on the football field at your maximum potential. We also believe it will help you stay healthy
and develop a tough, physical mentality that will give us an advantage against our competition. We have
provided you with the workout, but it’s up to you to put in the work. If you are a TRUE competitor then you
will push your body to the limit to give yourself an advantage against your opponents. These workouts are
EXTREMELY difficult, but remember, “Champions do not become champions when they win the event,
but in the hours, weeks, months and years they spend preparing for it.” Great things will come to those
who work hard to achieve their goals. This program was developed based on the Barwis Methods Football
Training Manual by Mike Barwis former Head Strength and Conditioning Coach at West Virginia University
and Michigan University. Mike was my strength coach in college and he is the best in the business. This
workout is the most up-to-date strength training and speed training program in the country and it is in the palm
of your hands!.........TAKE ADVANTAGE OF IT!!!

If you have any questions about the workouts or the exercises please feel free to contact me at any time, I am
here to help you become the best player you can be. “If you greatly desire something, have the guts to stake
everything on obtaining it.”
AFTER YOU HAVE COMPLETED YOUR WORKOUT FOR THE DAY, TAKE A PICTURE OF IT AND TEXT IT TO ME.
THE BEST WAY TO HOLD YOURSELF ACCOUNTABLE IS BY KEEPING TRACK OF YOUR PROGRESS.
Sincerely,

Mitch Hairston
Strength and Conditioning Coach
(304) 952-6077 (Cell)
hairston6616@gmail.com

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

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Table of Contents
Fall Testing Criteria Page 3

Daily Workout Schedule Page 4

Flexibility & Injury Reduction Pages 5-6

Core & Functional Balance Pages 7-8

Plyometrics Pages 9-10

Speed Pages 11-13

Agility Page 14

Conditioning Page 15

Lifting Schedule Pages 16

Nutrition Statement Page 17

Active Warm-up Page 18

WEEK 1 – Hypertrophy Phase (May 18 – May 22) Page 19 & 20

WEEK 2 – Hypertrophy Phase (May 25 – May 29) Page 21 & 22

WEEK 3 (June 1 – June 5) Pages 23- 25

WEEK 4 (June 8 – June 12) Pages 26-28

WEEK 5 (June 15 – June 19) Pages 29-31

WEEK 6 (June 22 – June 26) Pages 32-34

WEEK 7 (June 29 – July 3) Pages 35-36

WEEK 8 (July 6 – July 10) Pages 37-39

WEEK 9 (July 13 – July 17) Pages 40-42

WEEK 10 (July 20 – July 24) Pages 43-45

WEEK 11 (July 27 – July 31) Pages 46-48

WEEL 12 (August 3 – August 7) Pages 49-51

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

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Fall Testing Criteria

The time will come when the results will show what you did all summer. In order
for our team to reach its full potential, all incoming athletes must come into camp
in the best shape of their lives so that we can spend more time on executing than
getting in shape.

5 x 1/5 Mile Test – A sprint around the football field / This is Post-Practice
Conditioning
(Times 60/70/80 & 1 Min. Rest)

TBA

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

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Daily Workout Schedule

Monday
Warm-Up
Weight Training
Plyometrics / Explosive Training
Balance / Functional Training
Flexibility Routine
Conditioning
Stretch

Tuesday
Speed Warm-Up
Stretch
Speed Skills Training
Agility Training
Skill Development
Stretch

Wednesday
Warm-Up
Weight Training
Plyometrics / Explosive Training
Balance / Functional Training
Injury Reduction
Core Training
Stretch

Thursday
Speed Warm-Up
Stretch
Speed Skills Training
Agility Training
Skill Development
Stretch

Friday
Warm-Up
Stretch
Weight Training
Plyometrics / Explosive Training
Injury Reduction
Core Training
Conditioning
Stretch

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Flexibility & Injury Reduction

Flexibility is defined as the range of motion possible about a single joint or through
a series of articulations. Flexibility is achieved by implementing a constant
stretching routine. Stretching has been credited with the Reduction of injuries and
should be done after your workout. In addition, it is necessary to get your muscles
warmed up before a workout in order to reduce the risk of muscle strains and pulls.
The athlete that works consistently on improving their flexibility will most likely
see the benefit of increased speed, strength, agility, and as a result, improved
athletic performance.
Descriptions of flexibility routines

Supine Hip Flexor Stretch – Lie on back with legs straight, with arms behind head, bend left leg and place
outside of ankle on top of right knee. Bend right knee toward chest, hold for 30 seconds and switch legs.

Supine IT Band Stretch (with partner) – Lie on back with left leg extended on the floor and right leg lifted in
the air. The partner kneels with one leg on either side of right leg. The partner holds the right ankle with the
right hand. The left hand is placed on the upper hip of the partner.

Lat Stretch – Take one arm across the body and apply pressure to the back of the tricep.

Rotator Cuff Stretch – Lie on right side with right elbow on the ground and your hand in the air. Apply
pressure to the back of the hand forcing it towards the ground until slight discomfort is felt.

Wrist Extension – Extend right arm with hand straight up and pull back on fingers to stretch the wrist and
forearm. Rotate hand facing down and pull back on fingers and then switch arms.

Lateral Band Walks—Use a rubber, athletic training band to put around the outside of your legs. Squat down
as far as possible and spread feet so band is tight. Make sure band STAYS TIGHT! Take lateral steps while in
the squat position.

Descriptions of Injury Reduction Routines

Pushups Plus – Begin in a pushup position with hands shoulder width apart. Keeping the torso tight and stable,
push out of the shoulders causing the upper back to round.

Hughstons – Lying face down on a raised surface, extend right arm, next to ear, parallel to the floor. With
thumb pointing to the ceiling and keeping elbow straight, raise arm behind head. Hold for 2 seconds lower to
starting position. Can also do exercise holding a small weight in your hand.

Tubing Circuit 4 Ways (External, Internal, External @ 90, Internal @ 90)

External Rotation – Standing with band in left arm, place right fist between side and left elbow. Bend
left elbow to 90 degrees. Beginning with arm across torso and keeping the 90 degree angle at the elbow, rotate
shoulder to 90 degrees.

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Internal Rotation – Standing with band in right arm, place left fist between side and right elbow. Bend
right elbow to 90 degrees and rotate shoulder to 90 degrees. Keeping the 90 degree angle at the elbow, pull arm
across body.
External Rotation @ 90 Degree Abduction – Stand facing the wall, shoulder abducted to 90 degrees,
elbow, elbow flexed at 90 degrees, and arm parallel to the floor. Keeping shoulder abducted and elbow at 90
degrees, grip band and rotate shoulder to 90 degrees.
Internal Rotation @ 90 Degree Abduction – Standing with back to the wall, abduct shoulder to 90
degrees and externally rotated to 90 degrees. Flex elbow at 90 degrees. Keeping shoulder abducted and elbow
at 90 degrees, grip band and rotate shoulder until arm is parallel to the floor.

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

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Core & Functional Balance

Abdominal / Lower Back (Core)
The road to success is always under construction. You’ll encounter potholes, detours, and delays. You must
keep your eye on your goal and keep moving forward. Increasing the strength and endurance of your core will
allow you to gain strength in the other areas of your body. Research has shown that the best and most durable
athletes have an extremely strong core to help their bodies endure the rigors of athletic competition.

Descriptions of Core routines

45 Pound Plate Circuit – Complete a circuit without stopping with the 45 pound plate. Circuit includes: 1.)
Suit Case Crunch, 2.) Toe Touch, 3.) Leg Raises, and 4.) Heel Touches (drop 45 pound plate and place feet flat
on the ground.)

Balance Ball Explosive Hypers – Lie face down on a balance ball (or bench) with abs on top of the ball. Place
equal weight on your hands and feet. Keep chin pointed down, simultaneously raise hands and feet as fast as
possible off the ground arching back. Return to starting position and repeat.

Prone Pike Press – Begin in a pushup position with upper shins resting on a small ball or bench. Legs and
arms remain straight throughout exercise. Keeping core region tight, flex hips rolling ball towards the hands
until your toes are on top of the ball. The buttocks should be high in the air. Lower to starting position with
control.

SL Prone Pike Press – Begin in a pushup position with upper shin of 1 LEG resting on a small ball or bench.
Legs and arms remain straight throughout exercise. Keeping core region tight, flex hips rolling ball towards the
hands until your toes are on top of the ball. The buttocks should be high in the air. Lower to starting position
with control. Off leg is held out and controlled.

Balance Ball Abs – Lie with back on the ball, feet flat on floor, slightly wider than shoulder width. Finger tips
behind ears, elbows straight out. Raise your body as if you were trying to touch your chin to the ceiling.

MedBall Standing 180’s – Stand with feet shoulder width apart, 3-4 feet from a wall, shoulders perpendicular
to the wall. Hold a medicine ball with both hands. Keeping elbows straight, raise med ball until arms are
parallel to the ground. Using torso, thrust the ball towards the wall. Catch the ball as it bounces off the wall

Abdominal Harness – Begin by placing an arm in each strap with the strap resting on the upper part of the
tricep. Grasp the top of the straps with each hand. Starting with legs straight together, raise them to parallel
with the floor. If you do not have a harness, use a dip machine.

Balance Ball Hip Raise – On the floor, lie on back. Place heels on top of balance ball. With arms across chest,
raise hips until shoulder blades are only thing in contact with floor. Pause at top, then lower hips with control.

Superman – Lying face down on the floor, extend both arms straight above head next to ears. Keeping chin on
floor, simultaneously raise arms and legs. Hold 2-3 seconds unless instructed otherwise and lower slowly.

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Aquaman – Lying face down on the floor, extend both arms straight above head next to ears. Keeping chin on
the floor, raise right arm and left leg simultaneously. Hold 2-3 seconds and lower slowly.

Supine Scissor Rotations – On the floor, lie flat on back. Place balance ball between left heel and the top of
right foot. With finger tips behind ears, and legs straight, rotate legs until the ball sits between the right heel
and top of left foot.

Balance Ball Rotations – Lie with back on the ball, feet flat on the floor slightly wider than shoulder width.
With elbows straight, hold a small medicine ball (or weight) perpendicular to your body. Using your torso,
rotate medicine ball to the right as far as possible. Return to starting position, then rotate to the left.

Lateral Lying Side Lifts – Lying on right side, place left arm behind right ear and right arm across torso.
Place the balance ball between ankles. Squeezing ball with legs, contract oblique raising legs and shoulder off
the floor.

Functional Balance
In order to accomplish great things one must first master the small. Balance is one of those things that may
seem small. When the game is on the line, it might be that little bobble-that extra split second, it takes for your
opponent to regain their balance that will allow you to beat them and WIN.

Description for Functional Balance Routine

Dyno Disc Single Leg Squat – Place the dyno disc on a hard flat surface and begin by balancing on the right
foot. With left leg in front, squat down on right leg. Stand up to starting position and then repeat.

Balance Ball Sits – Begin by sitting on the balance ball. With arms straight out, lift legs off the ground and
balance on ball. Hold for one minute and relax.

SL Pistol Squat – Stand on one leg with off leg in front. Perform a squat all the way down to parallel. Legs
should resemble a “Pistol”. Explode up from squat and repeat for reps.

Balance Ball Stands—Stand on balance ball with complete balance. Slightly bend knees and hold position for
given time.

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Plyometrics
Plyometrics are a combination of explosive jumps, bounds, hops,
and skips. These exercises duplicate the same exact movements
that are present in all athletic events. Plyometrics exercises utilize
the force of gravity to store energy in the muscles. This energy is
then immediately used to force the natural elastic properties of the
muscles to produce kinetic energy. This elastic strength allows the
muscles and connective tissue to rapidly exert force to produce
maximal power in linear, vertical, lateral, or combination
movements.
Descriptions of Plyometric Routines

Split Squat Jump – Assume a lunge position, quickly drop downward to parallel and explode up as high as
possible using a powerful arm swing. Land in the same position and immediately repeat the exercise.

Tuck Jump – Standing upright, bend down into a 1/2 squat position then explode up bringing knees high into
chest and quickly grasp the knees with the hands and release. After landing, perform the next jump with
minimal foot contact on the ground.

1-Leg Deep Squat Jump – Standing with one foot on the ground, squat down deep and jump up as high as you
can off one foot. Landing on the same foot, repeat the same exercise without losing balance as quickly as
possible.

Speed Hop – Standing upright with feet hip width apart, very quickly drop the hips and explode up with a
powerful arm swing. The idea is to gain as much height and distance while in the air as long as possible. As
soon as the balls of the feet touch the ground react and jump in the air again. The legs stay straight when
jumping forward

Vertical Power Jump – Standing upright, jump into the air getting as much height as possible with each jump.
While in the air the knees should lift to 90 degrees and the lower leg should cycle through as if running through
the air. Quickly get distance on each jump but that is not the goal. React off the ground as quick as possible
Drop & Catch Pushup – Kneel on the ground with torso vertical. Fall forward and land with arms slightly
flexed. Drop until chest almost touches the ground. Rapidly extend the arms to full length, with enough force
to end up in the starting position.

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MedBall Plyo Pushup – Start in pushup position, with the palms on the medicine ball and arms straight.
Quickly remove hands from the medicine ball and drop down. Move the hands slightly wider than shoulder-
width. Contact the ground with the elbows slightly flexed. Allow gravity to flex the elbows more until the
chest touches the medicine ball. Rapidly extend the arms, as to leave the ground. Quickly place the hands on
the medicine ball and repeat the movement.

1-Leg Speed Hop – Standing with one foot slightly in front of the other, with slight flexion in the hips. Begin
by jumping off one leg to get maximal height in the air. Gradually move forward.

In-Depth Box Jump – STEP OFF BOX! Land with knees slightly bent and upon impact return jump as high
and as far as you can.

Box Jump – Jump forward on box and jump off box upon impact. Repeat the movement as quickly as possible.

Cycled Split Squat Jump – Start with one leg extending forward and the other oriented behind. Jump as high
as you can, switching the feet in the air and repeating.

Mountain Lion Box Jumps—Perform a “burpee”. Once you bring feet back up, pop up and jump onto box.

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Speed
‘‘Every morning in Africa, a gazelle wakes up. It knows it
must run faster than the fastest lion or it will be killed.
Every morning, the lion wakes up. It knows it must outrun
the slowest gazelle or it will starve to death. It doesn’t
matter whether you are a lion or a gazelle, when the sun
comes up, you’d better be running!’’
There are two speed workouts a week. These workouts are to be done on
Tuesday and Thursday. Immediately following the speed workout
continue with the agility portion of the Tuesday/Thursday workout. Once
you complete the agility portion, finish the day with 15 minutes of
position-specific drills. It is important to remember that quality is the
most important aspect of the speed workouts. The repetitions are to be
done when the body is rested and form is not suffering because of it.
Descriptions of Speed Exercises

A-Skip – In a skipping manner, the weight bearing leg is fully extended with the weight on the ball of the foot.
Heel is slightly elevated. On opposite leg the knee lifts to a 90 degree angle with the hips. The foot is lifted
over the weight bearing knee stopping when the ball of the foot is located beneath the knee cap. Extend the leg
down as the other leg performs the same motion. Both arms are kept at 90 degrees moving with the opposite
leg.

B-Skip – Same as A-Skip except, after the knee is lifted parallel to the ground a violent pawing action is created
as the foot returns to the ground.

Ankle Flips – The body stays perfectly straight during this movement with a slight forward lean. Bounce from
foot to foot working on keeping the toe up and producing a good ground contact with the ball of the foot. The
goal is to get vertical with each strike off the ground.

Ankling – Same as ankle flip except, the athlete kicks the foot 6 – 12 inches in front of the body and violently
snaps it down to the ground planting underneath the hips. The force of the ground contact propels the body
forward.

Straight Leg Shuffle – Same as ankling except, the leg is lifted as high as possible before snapping it down to
the ground. The leg is kept straight on the way up and upon contact with the ground.

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Power Skips – The goal of this drill is to jump as vertical in the air as possible. Take a running start and jump
off the left leg. Fully extend the left leg while driving the right knee in the air with the toe up and ball of the
foot under the knee.

Bounding – Drive forward off the left leg gaining as much distance as possible. Full extension of the left leg is
critical. The right knee drives forward to parallel with the ground. You should hang in the air for a second or
two. You should feel as if you are jumping off each leg.

Paw Drill – Standing parallel to a wall place the right hand against it. The left leg is lifted so that it is 90
degrees with the hips. Upon command, cycle the leg to the ground barely touching it with the ball of the foot.
Immediately bring the leg back to starting position. Perform 20-30 reps on each leg.

Wall Drill (Accelerated Marches) – Lean on a wall at a 45 degree angle to the ground with both hands on the
wall. Stay on balls of the feet & raise the right leg so that it is 90 degrees at the hip. Upon command, drive the
right leg to the ground while the left leg goes up to 90 degrees

Footfire – Begin in athletic position with the knees and hips bent with the shoulders resting over top of the
knees. Move your feet as quickly as possible while you move forward. The feet only lift an inch or two off the
ground. The weight is on the ball of the feet and toes point directly forward.

Line Running – Find a straight line that is 40 yards long. Begin by jogging on the line. The idea is to increase
speed while making sure you are symmetrical running on the line. No side to side motions.

Form Sprints – This drill is designed to focus on perfect sprint form at low intensity. It is a run that lasts about
40 yards at about 70% of sprint speed. Emphasis is placed on knee lift, good arm swing, toes up, and a relaxed
body.

Standing Fast Arms – Standing with feet staggered front to back, the upper torso stays tall and relaxed while
the arms move back and forth like they would in a sprint. The elbows are bent at 90 degrees, hands held loose,
and the shoulders are relaxed. The elbows move from in front of the torso with the hand 4-5 inches from the
face to behind the torso with the hand close to hip.

Pushup Starts – Lie face down in pushup position. Push off the ground keeping the body in a straight line.
Drive the right leg underneath the body and begin to explode out of the position. Continue to accelerate for 10
yards.

Face-Down Ground Starts – Start in pushup position and on command, jump to your feet and sprint for 10
yards.

Ball Drop Starts – A coach is 3-4 yards away from an athlete standing in an upright position. You fall forward
and the coach drops the ball that is held at shoulder height. You must catch the ball before it hits twice.

Falling Starts – Standing upright and while falling forward begin to sprint before you fall on your face. Sprint
10 yards.

Resistive Starts – Running Harness – With a partner, lean forward at 45 degrees while partner holds you up
with a harness or something else. Drive your legs like pistons getting as many steps in 20 yards as possible.

Downhill Running – Find a hill and begin sprinting downhill, making sure not to go more than 40 yards. Do
not over stride and keep relaxed during the sprint.

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Uphill Running – Find a hill and sprint up the hill using perfect technique. Jog back down and start again.

Build Up Sprints – Over a distance of 50 yards, gradually accelerate to about 90% of full speed.

Flying Sprints – Accelerate for 20 yards and at the 20 yard mark you should be at full speed. Once you get to
full speed, continue to fun full speed for 10 yards.

In and Out Drill – Space 5 cones 15-30 yards apart and starting at the first cone, accelerate to full speed by the
second cone. At the 3rd cone, try to go faster than maximum speed. Then at the 4th cone, decrease intensity
while maintaining frequency.

Standing Starts – Start out standing upright and on a command, sprint 20 yards as fast you can, focusing on
starting quickly

ZigZag Sprints – Start from the pylon in the end zone. Jog 10 yards vertically, then Sprint 10 yards laterally.
Keep doing this until you reach the other sideline on the 50 yard line. Once you get there, turn around and do
the same thing coming back.

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Agility
Agility can be described as the ability to change directions, and quickly accelerate
to maximum speed, or to react to unexpected actions. Agility is comprised of three
different components: Speed, Power, and Balance. With agility training, the
athlete learns body control, benefits from the ability to minimize injury, improves
velocity of movement, and the training effect is stamped in muscle memory.
Descriptions of Agility Drills

Square Drill – Set up 4 cones in a 10 yard square. Perform exercise to 1st cone and turn at 90 degrees to the 2nd
cone. From the 2nd cone, perform exercise to 3rd cone and turn all the way through the square to the 2nd cone.

4 – Corner Drill – Set up 4 cones in 10 yard square. Go around all cones with sharp turns and finish where you
started.

T-Drill – Set up 4 cones. The 1st cone and the 2nd cone are in line 5 yards apart. Set up a cone on each side of
the 2nd cone 5 yards away. Starting on the 1st cone, run to the right side of the 2nd cone and shuffle to the cone
on the left of the 2nd cone. Shuffle back across all the way over to the cone on the right side of the 2nd cone.
Sprint back to the 2nd (middle cone) and finish by sprinting through the starting cone.

3-Cone Drill (NFL 3-Cone Drill) – Set up 3 cones with the 1st cone and the 2nd cone 5 yards apart. Set up a 3rd
cone to the right of the 2nd cone 5 yards away. Sprint from 1st cone to 2nd cone, back to the 1st cone, and back to
2nd cone. Sprint around 2nd cone and sprint to right side of 3rd cone. Run around the 3rd cone and back around
the 2nd cone, finishing through the starting cone.

Cone Chute – Using 10 cones, set up 1st cone with 2nd cone 5 yards to the right. Set up 3rd cone 5 yards above
2nd cone, slightly to the right. Set up 4th cone 5 yards below 3rd cone and slightly to the right. Continue this set
up until you get to the 10th cone, which you will set up 5 yards to the right of the 9th cone to finish at. It will
become one giant zig zag setup to sprint through and change direction quickly in space.

Po Agility Shuttle Drill – Set up 3 cones in line with each other side to side. Set up 1 cone in the middle with
the other 2 cones 5 yards away on each side. The side cones should be 10 yards away from each other with 1
cone in the middle. Start on middle cone and sprint to either side cone, touch cone and sprint all the way to the
farthest cone, sprint back and finish through the middle. You should sprint 5 yards / 10 yards / 5 yards.

Star Drill – Set up 4 cones in a square 10 yards apart on each side. 4 cones in the middle of each side for a
total of 8 cones. Start in the middle and sprint to each cone and then backpedaling back to the middle.

W-Drill – Set up 5 cones in a “W” shape 5 yards x 5 yards from each other. Backpedal from 1st cone to 2nd
cone, sprint from 2nd cone to 3rd cone, backpedal from 3rd cone to 4th cone, sprint from 4th cone to 5th cone and
sprint 5 yards directly to the right of the 5th cone to finish.

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CONDITIONING
Most conditioning days will occur on Monday and Friday after the lift. On Mondays the focus
is more on interval workout to build a cardiovascular base and muscular endurance. Fridays are
more change of direction and sprint cardiovascular conditioning. Below is a small description
of each type of conditioning drill we will be doing for the summer. The skill positions are the
WR, DB, and RB. The Mid positions are the FB, TE, LB, and QB. The Big positions are the
OL/DL.

Fifth – One lap around the field going around the goalposts and cutting the turns at each 5 yard line.

110’s – A sprint on the field from the back of the end zone through the goal line of the opposing end
zone.

40’s – A 40 yard sprint.

120 yard shuttles – A suicide that consists of 10 yards and back, 20 yards and back, and 30 yards and
back.

Crossfields – A sprint across the football field from one sideline to another.

Gassers – Start on the sideline and sprint to the other sideline, back to original sideline, again to the
other sideline, and finish at the sideline where you started (Down/Back/Down/Back)

1 Mile Challenge
EVERY WEEK, no matter which day it is, you are to run and
complete a mile once per week. Try to post a personal best
every time you run it and tell me your times throughout the
summer.

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Lifting schedule
The summer will be broken up into 3 phases. These are
the Hypertrophy Phase, The Strength Building Phase,
and the Maximum Strength Phase. FORM IS
STRESSED TO THE UTMOST IMPORTANCE!!!

Form – Get your form.

Flexibility – be flexible, stretch.
Force – PUSH THE WEIGHT (after form is attained)

May 18th – May 29th 2015

Hypertrophy Phase—Only 30 Seconds rest in between sets. 1 Minute rest in between exercises. This phase

is used to shock your muscles and get them ready for max strength training. This phase

will last 2 weeks

June 1st – June 26th 2015

Strength Building Phase – 60-90 Second rest in between sets. 1.5-2 Minute rest in between exercises. This

phase is used when refining the muscles and stabalizers, while building strength.

June 29th – July 24th

Max Strength Phase – 90 Second rest between sets. 2 minute rest between exercises. This phase is used to

strengthen the muscles at a more high end level.

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Nutrition
Just your workout is not enough. If you want to grow and get
as big, strong and fast as you possibly can your diet and what you
put in you is the most important thing.

Generally, you want to eat 6 times a day (Breakfast, Mid-

Morning Snack, Lunch, Mid Afternoon Snack, Dinner, and Late
Night Snack).

IF YOU WANT OR NEED A NUTRITIONAL

PROGRAM OR WANT HELP WITH YOUR DIET
CALL ME!!!
I am dedicated to making you guys the best athletes you can
be and I know about how to match diet and workout. My number is
on every page, so feel free to call me or text me at any time, also
email me if you need to.

 Coach Hairston

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Active Warm-up
You will do this Active Warm-up before every lift in
order to get your muscles warm and get your blood
flowing. You can stretch on your own after the active
warm-up.

 High Knees (Down) / Butt Kicks (Back)

 A-Skip (Down) / B-Skip (Back)

 Lunge and Twist (Down) / Side Lunge (Back)

 Bear Crawl Variation (Down) / Spider Man (Back)

 Reverse Heel Toe (Down)

 Stride 100 yards/Jump Rope 100 Reps

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

 19

Lifts & Exercises

WEEK 1 (May 25 – May 29 )
Hypertrophy Phase –30 Seconds between sets. 1 Minute between sets.

Monday May 18th, 2015

*****PRE WORKOUT- Scap Pushups x1Min*****

Squat (PARALLEL) 3 x 12 10x___ 10x___ 10x___

Plyos after sets (10 SL Knee Tucks, 10 Split Squat Jumps Each Way, Speed Box Jumps)
Bench 3 x 12 10x___ 10x___ 10x___
Plyos after sets (10 Clap Pushups, 10 Drop and Catch, 10 Side-Side Clap Pushups)
RDL 4 x 12 12x___ 12x___ 12x___ 12x___
Row 4 x 12 12x___ 12x___ 12x___ 12x___
Face Pull 4 x 12 12x___ 12x___ 12x___ 12x___
Incline DB Fly AND Press 3 x 12 15x___ 15x___
Explosive Calf Raises 2 x 50 50x___ 50x___
SHRUG 3 x 15 15x___ 15x___ 15x___
Core
45 Pound Plate Circuit 3 x 10 each (see Core in front of book)
Back Extensions 2 x 10
Knees to Feet (SEE FRONT) 2x5
Balance
Balance Ball On Knees x 1 Min
SL Crane-Toe Touch x 10 each leg
Injury Reduction
Rice (Grab and Twist) 1 x 50 each arm (If no rice, just do Forearms)
Rotator Cuff 1 x 12 each (4 ways)
Lateral Band Walks 1 x 12 each way

Wednesday May 20th, 2015

*****PRE WORKOUT- 4 Way Resistive Neck x12 each way *****
Man Makers 1 x 8 (8x Upright Row/8x Clean Jerk/8x PPress/8x Clean Jerk/8x BentOverRow)
Barbell Step-Ups 2 x 15 each 15x___ 15x___
DB Walking Lunges 1 x 15 each 15x___
CG Bench Press 3 x 12 12x___ 12x___ 12x___
Incline Bench Press 3 x 12 12x___ 12x___ 12x___
Glute/Ham 2 x 15 15x___ 15x___
Perfect Pullups 3 x 10 10x___ 10x___ 10x___
SuperSet 3 x 12
- Front Raise 12x___ 12x___ 12x___
- Lateral Raise 12x___ 12x___ 12x___
DB Reverse Flys 3 x 12 12x___ 12x___ 12x___

Core Lower Body Pylos

Med Ball (or weight) Sit up & Twist 2 x 25 Med Ball Squat and Chute 1 x 15
Reverse Crunches 1 x 25 Lateral Quick Feet w/ Jump 1 x 10 each side
Straight Leg Raise 1 x 25 Speed Box Jumps 1 x 15
Bicycle 1 x 100
Functional Balance Injury Reduction
SL Bosu Ball with Med Ball Pass 1 x 20 Forearm Circuit 1 x 50 each arm
Balance Ball Hip Raise 1 x 20 Rotator Cuff 4 way 1 x 12 each
Leg Curls on Ball 1 x 20

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

 20
WEEK 1 (May 25 – May 29 )
Hypertrophy Phase –30 Seconds between sets. 1 Minute between sets.

Friday May 22nd, 2015

*****PRE WORKOUT- Scap Pushups x1min*****
Hang Clean 3 x 10 10x___ 10x___ 10x___ (EXTREME FOCUS ON FORM!!!)
Pause Squat 3 x 10 10x___ 10x___ 10x___
Pause Bench Press 3 x 10 10x___ 10x___ 10x___
Glute Ham 3 x 10 10x___ 10x___ 10x___
1-Arm DB Rows 3 x 10 10x___ 10x___ 10x___
Bent Over Rows 3 x 10 10x___ 10x___ 10x___
Dips 2 x Max x___ x___
Arms 3 x 12
- BI’s 12x___ 12x___ 12x___
- TRI’s 12x___ 12x___ 12x___

Core
45 Ib Circuit
- Suitcase 2 x 10
- Toe Touch 2 x 10
- Leg Raise 2 x 10 (hold weight out over head)
Explosive Situp on Glute Ham 1 x 10(Twist and Touch Opposite Foot)
Back Ext on Glute Ham 1 x 15
Injury Prevention
Tubing Circuit 1 x 12 each way
Rice 1 x 100 each arm
Lateral Band Walk Holds (Hold 5 sec each) 1 x 10 each way
Functional Balance
SL Half Squat Hold 1 x 20 sec each leg
Prone Pike Press 1 x 20
Balance Ball Pushup Hold (partner hit ball) 1 x 30 sec

Total Body Pylos

MedBall Split Squat Jumps x10 each leg
SL Knee Tucks x10 each leg
SL Lateral Cone Hops x10
Bounds x10 each leg NONSTOP
Clap Pushups x10
MedBall Plyo Pushup (get ball off ground) x10
MedBall Chest Pass (partner or wall) x20
Lateral Quick Hands x10 over and back

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

 21
WEEK 2 (May 25 – May 29 )
Hypertrophy Phase –30 Seconds between sets. 1 Minute between sets.

Monday May 25th, 2015

*****PRE WORKOUT- Scap Pushups x1Min*****

Squat (PARALLEL) 3 x 10 10x___ 10x___ 10x___

Plyos after sets (10 SL Knee Tucks, 10 Split Squat Jumps Each Way, Speed Box Jumps)
Bench 3 x 10 10x___ 10x___ 10x___
Plyos after sets (10 Clap Pushups, 10 Drop and Catch, 10 Side-Side Clap Pushups)
RDL 4 x 10 10x___ 10x___ 10x___ 10x___
Row 4 x 10 10x___ 10x___ 10x___ 10x___
Face Pull 4 x 10 10x___ 10x___ 10x___ 10x___
Incline DB Fly AND Press 3 x 10 10x___ 10x___ 10x___
Explosive Calf Raises 2 x 50 50x___ 50x___
SHRUG 3 x 15 15x___ 15x___ 15x___
Core
45 Pound Plate Circuit 3 x 10 each (see Core in front of book)
Back Extensions 2 x 10
Knees to Feet (SEE FRONT) 2x5
Balance
Balance Ball Stands x 1 Min
SL Pistol Squat x 10 each leg
Injury Reduction
Rice (Grab and Twist) 1 x 50 each arm (If no rice, just do Forearms)
Rotator Cuff 1 x 12 each (4 ways)
Lateral Band Walks 1 x 12 each way

Wednesday May 27th, 2015

*****PRE WORKOUT- 4 Way Resistive Neck x12 each way *****
Clean Progression(Power) 2 x 8
Clean Shrug x8 /Clean Pull x8/ Clean to Front Squat x8 (EXTREME FOCUS ON FORM!!!)
Barbell Step-Ups 2 x 12 each 12x___ 12x___
DB Walking Lunges 1 x 12each 12x___
CG Bench Press 3 x 10 10x___ 10x___ 10x___
Incline Bench Press 3 x 10 10x___ 10x___ 10x___
Glute/Ham 2 x 12 12x___ 12x___
Perfect Pullups 3 x 10 10x___ 10x___ 10x___
SuperSet 3 x 12
- Front Raise 12x___ 12x___ 12x___
- Lateral Raise 12x___ 12x___ 12x___
DB Reverse Flys 3 x 12 12x___ 12x___ 12x___
Core Lower Body Pylos
Med Ball (or weight) Sit up & Twist 2 x 25 Med Ball Squat and Chute 1 x 15
Reverse Crunches 1 x 25 Lateral Quick Feet w/ Jump 1 x 10 each side
Straight Leg Raise 1 x 25 Speed Box Jumps 1 x 15
Bicycle 1 x 100
Functional Balance Injury Reduction
SL Bosu Ball with Med Ball Pass 1 x 20 Forearm Circuit 1 x 50 each arm
Balance Ball Hip Raise 1 x 20 Rotator Cuff 4 way 1 x 12 each
Leg Curl on Balance Ball 1 x 20

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

 22
WEEK 2 (May 25 – May 29 )
Hypertrophy Phase –30 Seconds between sets. 1 Minute between sets.

Friday May 29th, 2015

*****PRE WORKOUT- Scap Pushups x1min*****
Hang Clean 10/8/8 10x___ 8x___ 8x___ (EXTREME FOCUS ON FORM!!!)
Pause Squat 10/8/8 10x___ 8x___ 8x___
Pause Bench Press 10/8/8 10x___ 8x___ 8x___
Glute Ham 3 x 10 10x___ 10x___ 10x___
1-Arm DB Rows 3 x 10 10x___ 10x___ 10x___
Bent Over Rows 3 x 10 10x___ 10x___ 10x___
Dips 2 x Max x___ x___
Arms 3 x 12
- BI’s 12x___ 12x___ 12x___
- TRI’s 12x___ 12x___ 12x___

Core
45 Ib Circuit
- Suitcase 2 x 10
- Toe Touch 2 x 10
- Leg Raise 2 x 10 (hold weight out over head)
Explosive Situp on Glute Ham 1 x 10(Twist and Touch Opposite Foot)
Back Ext on Glute Ham 1 x 15
Injury Prevention
Tubing Circuit 1 x 12 each way
Rice 1 x 100 each arm
Lateral Band Walk Holds (Hold 5 sec each) 1 x 10 each way
Functional Balance
SL Pistol Squat 1 x 15 each leg
Prone Pike Press 1 x 20
Balance Ball Pushup Hold (partner hit ball) 1 x 30 sec

Total Body Pylos

MedBall Split Squat Jumps x10 each leg
SL Knee Tucks x10 each leg
SL Lateral Cone Hops x10
Bounds x10 each leg NONSTOP
Clap Pushups x10
MedBall Plyo Pushup (get ball off ground) x10
MedBall Chest Pass (partner or wall) x20
Lateral Quick Hands x10 over and back

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

 23
WEEK 3 (June 1 – June 5)
Strength Building Phase - 60-90 sec between sets. 90-120 sec between exercises.

SUPER SET EXERCISES!!! NO STANDING AROUND!!!

“We don’t hold back. We don’t settle for less. We don’t lose a day. Get in and
Get to work. Punch the clock and don’t leave any doubt as to why we are
CHAMPIONS!!!”
Monday June 1st, 2015
*****PRE WORKOUT- Scap Pushups x1min*****
Bench Press 10/8/8 10x___ 8x___ 8x___
Squat 10/8/8 10x___ 8x___ 8x___
Reverse DB Rows on Bench 3 x 10 10x___ 10x___ 10x___
Pullups 3 x 10 10x___ 10x___ 10x___
RDL 3 x 10 10x___ 10x___ 10x___
Face Pull 3 x 10 10x___ 10x___ 10x___
Incline DB Fly AND Press 3 x 10 10x___ 10x___ 10x___
SHRUG 3 x 12 12x___ 12x___ 12x___
Functional Balance Upper Body Pylos
DB Incline Bench on Balance Ball 1 x 12 *BEAR CRAWL STATION TO STATION*
Balance Ball Stands 1 Min In Depth Box Pushups x10
Prone Pike Press 1 x 20 Lateral MedBall Pushups x10 over and back
Flexibility Routine Drop n Catch Pushups x10
Supine Hip Flexor / IT Band Stretch 1 x 15 Sec. Quick Hands x10 forward and back
Lying Quad Stretch 1 x 30 Sec
Forward Knee Rock on Stair 1 x 30 Sec Conditioning
Rotator Cuff Stretch 1 x 30 Sec 5 – Fifths (1 Min Rest)
Skill (60 Sec) Mids (70 Sec) Bigs (80 Sec)

Tuesday June 2nd, 2015

Speed Warm-up Agility Training
1. Ankle Flips 2x15 yds 1. Ladder Drills
2. Ankling 2x15 yds a. Quick Run Left Lead, Quick Run Right Lead,
3. Straight Leg Shuffle 2x15 yds Lateral Quick Run, 2 in 1 out Side to Side
4. A Skip 2x15 yds 2. In & Out – 2 cones 6 yards apart, Up and
5. B Skip 2x15 yds Back x3
a. L Plant Up, R Stick Back, Switch Feet on
6. Power Skips 2x30 yds Every other Rep
7. Bounding 2 x 30 yds 3. 4 Cone Square Drill
8. High Knee Run Progression 2x40 yds a. Sprint / Sprint / Sprint / Sprint x2
Speed Training b. Sprint / Shuffle / BackPedal / Sprint x 2
1. Seated Arm Swings 4 x 10sec (30 Sec Rest) 4. Pro Shuttle Drill – 4x (1 Min Rest)
2. Push Up Starts 4 x 20 yds (30 Sec. Rest) Position-Specific Drills
3. Falling Starts 4 x 20 yds (30 Sec. Rest) Complete 30 minutes of drills specific to
4. Wall Sprints 4 x 10 Sec. (30 Sec. Rest) your position

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

 24
WEEK 3 (June 1 – June 5)
Strength Building Phase - 60-90 sec between sets. 90-120 sec between exercises.

SUPER SET EXERCISES!!! NO STANDING AROUND!!!

“We don’t hold back. We don’t settle for less. We don’t lose a day. Get in and
Get to work. Punch the clock and don’t leave any doubt as to why we are
CHAMPIONS!!!”
Wednesday June 3rd, 2015
*****PRE WORKOUT- 4 Way Resistive Neck x12 each way *****
Clean Progression 2x6
Clean Shrug x6 /Clean Pull x6/ Clean to Front Squat x6 (EXTREME FOCUS ON FORM!!!)
Barbell Step-Ups 2 x 10 each 10x___ 10x___
DB Walking Lunges 1 x 12each 12x___
CG Bench Press 3 x 10 10x___ 10x___ 10x___
Incline DB Bench Press 3 x 10 10x___ 10x___ 10x___
Glute/Ham 2 x 10 10x___ 10x___
Perfect Pullups 3 x 10 10x___ 10x___ 10x___
SuperSet 3 x 10
- Front Raise 10x___ 10x___ 10x___
- Lateral Raise 10x___ 10x___ 10x___
DB Reverse Flys 3 x 10 10x___ 10x___ 10x___
Core Functional Balance
Hanging Reverse Crunch 2 x 25 SL Crane Toe Touch x10 each leg
Lateral Lying Side Lifts 1 x 25 each side SL Balance Ball Hip Raise x10 each leg
Back Ext Holds 1 x 5 (5 sec hold) Side Plank x30 Sec each side
Superman on Balance Ball 1 x 15 Lower Body Pylos
Injury Reduction SL Knee Tucks x10
Tubing Circuit 1 x 12 each way Pike Squat Jumps x10
Rice (or Forearms) 1 x 100 each arm Speed Broad Jump x10 (QUICK)
Lateral Band Walks 1 x 15 each way Lateral Speed Box Jumps x10each side

Thursday June 4th, 2015

Speed Warm-up Agility Training
1. Ankle Flips 2x15 yds 1. Ladder Drills
2. Ankling 2x15 yds a. Side Run 1 in every square, Side Run 2 in every
3. Straight Leg Shuffle 2x15 yds square, 2 in 2 out, 1-leg Slalom each leg
4. A Skip 2x15 yds 2. Pro Agility Shuttle Run
a. 2 x Each way
5. B Skip 2x15 yds
3. 4 Cone Square Drill
6. Power Skips 2x30 yds a. BackPedal / Sprint / BackPedal / Sprint x 4
7. Bounding 2x30 yds b. Sprint at Angle 2 each way
8. High Knee Run Progression 2x40 yds 4. In & Out Long – Set up 2 cones 20 yds apart and
Speed Training switch feet every other rep
1. Standing Arm Swings 4 x 10sec each leg a. L Plant Up, Right Plant Back 3 Times x 4 Reps
2. Clawing 2 x 20 each leg Position-Specific Drills
3. High Knees 2 x 50 yds (1 Min Rest) Complete 30 minutes of drills specific to
4. Build Up Sprints 2 x 100 yds (1 Min Rest) your position

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

 25
WEEK 3 (June 1 – June 5)
Strength Building Phase - 60-90 sec between sets. 90-120 sec between exercises.

SUPER SET EXERCISES!!! NO STANDING AROUND!!!

“We don’t hold back. We don’t settle for less. We don’t lose a day. Get in and
Get to work. Punch the clock and don’t leave any doubt as to why we are
CHAMPIONS!!!”
Friday June 5th, 2015
PRE WORKOUT- Scap Pushups x1min
Hang Clean 10/8/8 10x___ 8x___ 8x___ (EXTREME FOCUS ON FORM!!!)
Pause Squat 10/8/8 10x___ 8x___ 8x___
Pause Bench Press 10/8/8 10x___ 8x___ 8x___
Glute Ham 3 x 10 10x___ 10x___ 10x___
1-Arm DB Rows 3 x 10 10x___ 10x___ 10x___
Bent Over Rows 3 x 10 10x___ 10x___ 10x___
Dips 2 x Max x___ x___
Arms 3 x 12
- BI’s 12x___ 12x___ 12x___
- TRI’s 12x___ 12x___ 12x___

Core
45 Ib Circuit
- Suitcase 2 x 10
- Toe Touch 2 x 10
- Leg Raise 2 x 10 (hold weight out over head)
Explosive Situp on Glute Ham 1 x 10(Twist and Touch Opposite Foot)
Back Ext on Glute Ham 1 x 15
Injury Reduction
Tubing Circuit 1 x 12 each way
Rice (or Forearms) 1 x 100 each arm
Lateral Band Walks 1 x 15 each way
Total Body Pylos
LOWER:
MB Squat and Chute x10
Split Cycle Squat Jumps x10 each
Broad to Squat Jump x10
Tuck Jumps x15
Box Quick Feet x15 each leg
Lateral Box Quick Feet x15 over and back
UPPER
Plyo Pushup x10
MedBall Overhead Slams x10
In and Out MedBall Pushup x10 in and out
Lateral MB Pushups x10
MB Speed Chest Pass x20
Conditioning
8 x 120 Yd Shuttle (10, 20, 30 Up and Back) (45 Sec Rest)
Skill (24 Sec) Mids (26 Sec) Bigs (28 Sec)
Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com
 26
WEEK 4 (June 8 – June 12)
Strength Building Phase - 60-90 sec between sets. 90-120 sec between exercises.

SUPER SET EXERCISES!!! NO STANDING AROUND!!!

“TRAIN LIKE YOU AN UNDERDOG. LIVE LIKE YOU ARE A
CHAMPION!”
Monday June 8th, 2015
*****PRE WORKOUT- Scap Pushups x1min*****
Bench Press 10/8/8/6 10x___ 8x___ 8x___ 6x___
Squat 10/8/8/6 10x___ 8x___ 8x___ 6x___
Reverse DB Rows on Bench 3 x 10 10x___ 10x___ 10x___
Pullups 3x8 8x___ 8x___ 8x___
RDL 3x8 8x___ 8x___ 8x___
Face Pull 3 x 10 10x___ 10x___ 10x___
Incline DB Fly AND Press 3 x 10 10x___ 10x___ 10x___
SHRUG 3 x 10 10x___ 10x___ 10x___

Functional Balance Upper Body Pylos

Alternating DB Bench on Balance Ball x 12 In-depth Box Pushups x10
Balance Ball Stands x1 Min MedBall SidetoSide Pushups x10
SL Prone Pike Press x10each MedBall Overhead Pass x10
Flexibility Routine Lateral Quick Hand x10 over and back
Supine Hip Flexor / IT Band Stretch 1 x 30 Sec Half Pushup Hold x1 min
Partner Quad Stretch 1 x 30 Sec Conditioning
Calf Stretch 1 x 30 Sec 6 – 100’s 14/16/18 6 – 80’s 11/13/15
Rotator Cuff Stretch 1 x 30 Sec 6 – 60’s 8/9/10 6 – 40’s 5/6/7
Wrist Extension 1 x 30 Sec

Tuesday June 9th, 2015

Speed Warm-Up
1. Ankle Flips 2x15 yds Agility Training
2. Ankling 2x15 yds 1. Ladder Drills
3. Straight Leg Shuffle 2x15 yds a. Quick Run Left Lead, Quick Run Right Lead,
4. A Skip 2x15 yds Lateral Quick Run, 2 in 1 out Side to Side
5. B Skip 2x15 yds 2. In & Out – 2 cones 6 yards apart Up and Back 3
Times x 4 Reps
6. Power Skips 2x30 yds a. L Plant Up, R Stick Back, Switch Feet on Every
7. Bounding 2 x 30 yds other Rep
8. High Knee Run Progression 2x40 yds 3. 4 Cone Square Drill
Speed Training a. Sprint / Sprint / Sprint / Sprint x 2
1. Push Up Starts 4 x 20 yds (30 Sec. Rest) b. Sprint / Side Shuffle / BackPedal / Sprint x 2
2. Falling Starts 4 x 20 yds (30 Sec. Rest) 4. 3 Cone NFL Drill x 4
3. Clawing 2 x 30 Sec each Position-Specific Drills
4. Form Sprints 2 x 100 yds (1 Min Rest) Complete 30 minutes of drills specific to
5. ALL OUT Sprint 2 x 40 yds (1 Min Rest) your position

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

 27
WEEK 4 (June 8 – June 12)
Strength Building Phase - 60-90 sec between sets. 90-120 sec between exercises.

SUPER SET EXERCISES!!! NO STANDING AROUND!!!

“TRAIN LIKE YOU AN UNDERDOG. LIVE LIKE YOU ARE A
CHAMPION!”
Wednesday June 10th, 2015
*****PRE WORKOUT- 4 Way Resistive Neck x12 each way *****
Clean Progression 2x6
Clean Shrug x6 /Clean Pull x6/ Clean to Front Squat x6 (EXTREME FOCUS ON FORM!!!)
Barbell Step-Ups 2 x 8 each 8x___ 8x___
DB Walking Lunges 1 x 10each 10x___
CG Bench Press 3 x 10 10x___ 10x___ 10x___
Incline DB Bench Press 3 x 10 10x___ 10x___ 10x___
Glute/Ham 2 x 10 10x___ 10x___
Bent Over Row 3 x 10 10x___ 10x___ 10x___
SuperSet 3 x 10
- Front Raise 10x___ 10x___ 10x___
- Lateral Raise 10x___ 10x___ 10x___
DB IYT’s (I-Y-T =1) 3 x 10 each 10x___ 10x___ 10x___
Core Functional Balance
Suitcase Crunches 1 x 25 1-Leg Standing Medball Twists 1 x 20
Reverse Crunches 1 x 25 1-Leg Balance Ball Hip Raise 1 x 15 each
Old School Sit-ups 1 x 25 Side Plank 1 x 30 Sec
Explosive Low Back Hypers 1 x 15 Lower Body Pylos
Injury Reduction MedBall Overhead Squat Jumps x10
4 – Way Ankle 1 x 12 Speed Box Jumps x10
4 – Way Neck 1 x 12 Multiple Box Jumps (low to high) x5 up & back
DB Serratus Punches 1 x 20 Lateral Box Jumps x5 each side
Lateral Quick Feet x10over&back
SL Tuck Jumps x10 each leg

Thursday June 19th, 2014

Speed Warm-Up
1. Ankle Flips 2x15 yds Agility Training
2. Ankling 2x15 yds 1. Ladder Drills – 2 times for each drill
3. Straight Leg Shuffle 2x15 yds a. Slalom, 2 Feet up & back, 180 Turn, Lateral 2 in
4. A Skip 2x15 yds 2 out, 2 in 1 out, 2 in 2 out.
5. B Skip 2x15 yds 2. 4 Corner Drill
a. Sprint/Sprint/Sprint/Sprint x 4
6. Power Skips 2x30 yds
3. NFL 3 Cone Drill
7. Bounding 2 x 30 yds a. 4 Reps
8. High Knee Run Progression 2x40 yds 4. W-Drill – Set up 5 Cones in a “W”
Speed Training a. Backpedal/Sprint/Backpedal/Sprint x 4
1. Seated Arms 6 x 10 Sec each b.
2. Clawing 2 x 20 each Position-Specific Drills
3. Start on Ground 4 x 20 yds (1 Min Rest) Complete 30 minutes of drills specific to
4. Build Up Sprints 2 x 100 yds (1 Min Rest) your position

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

 28
WEEK 4 (June 8 – June 12)
Strength Building Phase - 60-90 sec between sets. 90-120 sec between exercises.

SUPER SET EXERCISES!!! NO STANDING AROUND!!!

“TRAIN LIKE YOU AN UNDERDOG. LIVE LIKE YOU ARE A
CHAMPION!”
Friday June 12th, 2015
*****PRE WORKOUT- Scap Pushups x1min*****

Hang Clean 8/6/6 8x___ 6x___ 6x___

Pause Bench Press 10/8/6/6 10x___ 8x___ 6x___ 6x___
Pause Squat 10/8/6/6 10x___ 8x___ 6x___ 6x___
Glute Ham 3 x 10 10x___ 10x___ 10x___
1-Arm DB Rows 3 x 10 10x___ 10x___ 10x___
Bent Over Rows 3 x 10 10x___ 10x___ 10x___
Pullups 2 x Max x___ x___
Arms 3 x 12
- BI’s 12x___ 12x___ 12x___
- TRI’s 12x___ 12x___ 12x___

Core
45 Ib Circuit
- Suitcase 2 x 10
- Toe Touch 2 x 10
- Leg Raise 2 x 10 (hold weight out over head)
Explosive Situp on Glute Ham 1 x 10(Twist and Touch Opposite Foot)
Back Ext on Glute Ham 1 x 15
Injury Reduction
Tubing Circuit 1 x 12 each way
Rice (or Forearms) 1 x 100 each arm
Lateral Band Walks 1 x 15 each way
Total Body Pylos
LOWER:
SL Speed Box Jump x10 each
Deep Squat Big Box Jump x10
Speed Broad Jump x10
Lateral Speed Box Jumps x5 each side
Box Quick Feet x15 up and down
Lateral Quick Feet x15 over and back
UPPER
Thigh Clap Push Ups x10
MedBall Overhead toss x10
In and Out MedBall Pushup x10 in and out
Lateral MB Pushups x10
Lateral Quick Hands x10 over and back
Conditioning
8 x 110’s (45 Sec Rest) Skill (15 Sec) Mids (17 Sec) Bigs (21 Sec)
15 x 40’s (20 Sec Rest) Skill (5 Sec) Mids (6 Sec) Bigs (7 Sec)
Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com
 29
WEEK 5 (June 15 – June 19)
Strength Building Phase - 60-90 sec between sets. 90-120 sec between exercises.

SUPER SET EXERCISES!!! NO STANDING AROUND!!!

The Weightroom is the start of the journey. Build up all necessary
weaknesses to strengths and strengths into habits. PREPARE TO
DOMINATE!
Monday June 15th, 2015
*****PRE WORKOUT- Scap Pushups x1min*****
Bench Press 10/8/6/6 10x___ 8x___ 6x___ 6x___
Squat 10/8/6/6 10x___ 8x___ 6x___ 6x___
Bent Over Row 3 x 10 10x___ 10x___ 10x___
Pullups 3x8 8x___ 8x___ 8x___
RDL 3 x 10 10x___ 10x___ 10x___
Face Pull 3 x 10 10x___ 10x___ 10x___
Incline DB Fly AND Press 3 x 10 10x___ 10x___ 10x___
SHRUG 3 x 10 10x___ 10x___ 10x___
Functional Balance
DB Shoulder Press on Balance Ball Simultaneous 1 x 12
Balance Ball Stands 1 Min
1-Leg Prone Pike Press 1 x 10 each
Upper Body Pylos
In-depth Box Pushups 1 x 10
Side-Side Clap Pushups 1 x 10
MedBall Speed Passes 1 x 10
MedBall Overhead Spikes 1 x 10
Jammer SA Punches 1 x 10
Conditioning
24 Crossfields Skill (6 Sec) Mids (7 Sec) Bigs (9 Sec)

Tuesday June 16th, 2015

Speed Warm-Up Agility
1. Ankle Flips 2x15 yds 1. Ladder Drill – 2 x Each
2. Ankling 2x15 yds a. 2 in every square, 2 in every square
3. Straight Leg Shuffle 2x15 yds backwards, 2 in 1 out, 2 in 2 out, 1-Leg in
4. A Skip 2x15 yds every square each, Skier
5. B Skip 2x15 yds
6. Power Skips 2x30 yds 2. 3 Cone Drill – 2 x each
7. Bounding 2 x 30 yds a. Sprint/BackPedal/Sprint/Sprint
8. High Knee Run Progression 2x40 yds b. BackPedal/Sprint/Sprint/Sprint
Speed Training
1. Arm Swings (Jog/Sprint) 2 x 60 Sec each 3. T-Drill – 2 x each
2. Clawing 2 x 20 each (30 Sec Rest)
a. Sprint/Shuffle/Shuffle/Sprint
3. Chest on Ground Starts 2 x 20 Yds (30 Sec Rest)
4. Hoop Drills – 2 each way
4. Back on Ground Starts 2 x 20 Yds (30 Sec Rest)
Position-Specific Drills
5. Build Up Sprints 4 x 80 Yds (1 Min Rest)
30 Minutes of Position Drill
6. Sprint/Jog/Sprint/Jog/Sprint 4 x 100 Yds (45 Sec Rest)

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

 30
WEEK 5 (June 15 – June 19)
Strength Building Phase - 60-90 sec between sets. 90-120 sec between exercises.

SUPER SET EXERCISES!!! NO STANDING AROUND!!!

The Weightroom is the start of the journey. Build up all necessary
weaknesses to strengths and strengths into habits. PREPARE TO
DOMINATE!
Wednesday June 17th, 2015
*****PRE WORKOUT- 4 Way Resistive Neck x12 each way *****
Power Cleans 8/6/6 8x___ 6x___ 6x___ (CLEAN--CLEAN FORM)
Front Squat 3 x 8 each 8x___ 8x___ 8x___
CG Bench Press 3x8 8x___ 8x___ 8x___
Incline DB Bench Press 3x8 8x___ 8x___ 8x___
DB Walking Lunges 2 x 8each 8x___ 8x___ (FORM)
Bent Over Row 3 x 10 10x___ 10x___ 10x___
SuperSet 3 x 10
- Front Raise 10x___ 10x___ 10x___
- Lateral Raise 10x___ 10x___ 10x___
DB IYT’s (I-Y-T =1) 3 x 10 each 10x___ 10x___ 10x___
Core Functional Balance
Straight Leg MedBall Exchange x25 SL Toe Touches x10each
Band Partner Rotations x25each Lower Body Pylos
Low Back Hypers x15 Multiple Box Jumps x5 Up & Back
Aquaman on Balance Ball x15 Lateral Box Jumps x5 each side
Injury Reduction Knee Tucks x10
Tubing Circuit on Balance Ball (1-Leg) x12 Lateral Quick Feet x15 over and back
4-Way Partner Neck x12 1-Leg Speed Squat Jumps x5 each

Thursday June 18th, 2015

Speed Warm-Up 7. ALL OUT SPRINTS 2 x 100 Yds (1 Min Rest)
1. Ankle Flips 2x15 yds
2. Ankling 2x15 yds Agility
3. Straight Leg Shuffle 2x15 yds 1. Ladder Drill
4. A Skip 2x15 yds a. Scissors, 2 in 2 out, Skier, Side 2 in
5. B Skip 2x15 yds 2 out, 1-Leg Side-to-Side (each)
6. Power Skips 2x30 yds 2. 4 Cone Drill
7. Bounding 2 x 30 yds a. Sprint/Sprint/Shuffle/Sprint
8. High Knee Run Progression 2x40 yds 3. Cone Chute – Set up 8 cones in 3 connected
Speed Training triangles with 5 yd distance
1. Arm Swings (Jog/Sprint) 2 x 60 Sec each a. 4 x each way
2. Clawing 2 x 20 each (30 Sec Rest) 4. T-Drill
3. Wall Drills 2 x 30 each (Acceleration a. Sprint/Turn/Sprint/Sprint/Sprint/Sprint
Marches) Position-Specific Drills
4. Form Sprints 2 x 100 Yds (1 Min Rest) 30 Minutes of Position Drills
5. Sprint/Jog/Sprint/Jog/Sprint 2 x 100 Yds (45 Sec Rest)
6. Build Up Sprints 2 x 50 Yds (1 Min Rest)

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

 Page 31
WEEK 5 (June 15 – June 19)
Strength Building Phase - 60-90 sec between sets. 90-120 sec between exercises.

SUPER SET EXERCISES!!! NO STANDING AROUND!!!

The Weightroom is the start of the journey. Build up all necessary
weaknesses to strengths and strengths into habits. PREPARE TO
DOMINATE!
Friday June 19th, 2015
*****PRE WORKOUT- Scap Pushups x1min*****

Hang Clean 8/6/6 8x___ 6x___ 6x___

1 & ½ Rep Bench 8/8/6/6 8x___ 8x___ 6x___ 6x___
1 & ½ Rep Squat 8/8/6/6 8x___ 8x___ 6x___ 6x___
1-Arm DB Rows 3 x 10 10x___ 10x___ 10x___
Machine Row 3 x 10 10x___ 10x___ 10x___
Pullups 2 x Max x___ x___
Arms 3 x 10
- BI’s 10x___ 10x___ 10x___
- TRI’s 12x___ 12x___ 12x___
Core
45 Ib Circuit
- Suitcase 2 x 10
- Toe Touch 2 x 10
- Leg Raise 2 x 10 (hold weight out over head)
Explosive Situp on Glute Ham 1 x 10(Twist and Touch Opposite Foot)
Back Ext on Glute Ham 1 x 15
Injury Reduction
Tubing Circuit 1 x 12 each way
Rice (or Forearms) 1 x 100 each arm
Lateral Band Walks 1 x 15 each way
Total Body Pylos
LOWER:
SL Tuck Jumps x10 each
Lateral Quick Feet x15 over and back
Lateral Speed Box Jumps x5 each side
Mt Lion Box Jumps x 10

UPPER
Resistive Plyo Pushup x10
Side to Side MedBall Pushup x10 each side
Ladder (on all 4’s) 2in2out xDown & Back
Lateral Quick Hands w/ Plyo Pushup x10 over and back
Conditioning
5 x Fifths Skill (60 Sec) Mids (70 Sec) Bigs (80 Sec)

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

 Page 32
WEEK 6 (June 22 – June 26)
Strength Building Phase - 60-90 sec between sets. 90-120 sec between exercises.

SUPER SET EXERCISES!!! NO STANDING AROUND!!!

You can either count the days, or make the days count. Those who make
the days count will flourish, while those who count the days will be left
behind.
Monday June 22nd, 2015
*****PRE WORKOUT- Scap Pushups x1min*****
Bench Press 8/8/6/6 8x___ 8x___ 6x___ 6x___
Squat 8/8/6/6 8x___ 8x___ 6x___ 6x___
Bent Over Row 3x8 8x___ 8x___ 8x___
Pullups 3x8 8x___ 8x___ 8x___
RDL 3 x 10 10x___ 10x___ 10x___
Face Pull 3 x 10 10x___ 10x___ 10x___
Incline DB Fly AND Press 3 x 10 10x___ 10x___ 10x___
SHRUG 3 x 10 10x___ 10x___ 10x___
Functional Balance Upper Body Pylos
DB Alternate Shoulder on Bal. Ball x12 each Bench 6 Reps & 8 MedBall Passes
Balance Ball Stands x1 Min MedBall Pushups on Ball x 10
1-Leg Prone Pike Press x10 each Single Arm Plyo Pushups x 5 each
Flexibility Routine MedBall Rev Toss x 10
Hip Flexor/ IT Band Stretch x30 sec Side Rotational MedBall Toss x 10 each
Partner Quad Stretch x30 sec Conditioning
Forward Knee Rock on Stair x30 sec 25 – 40’s Skill (6 Sec) Mids (7 Sec) Bigs (8 Sec) 15
Rotator Cuff Stretch x30 sec Second Rest

Tuesday June 23rd, 2015

Speed Warm-Up Agility
1. Ankle Flips 2x15 yds 1. Ladder Drill
2. Ankling 2x15 yds a. 2 in every square Left foot, 2 in
3. Straight Leg Shuffle 2x15 yds every square Right foot, Scissors, 2
4. A Skip 2x15 yds in 1 out, 2 in 2 out, Side 2 in 2 out
5. B Skip 2x15 yds 2. W-Drill – 5 Cones set up in the shape of a
6. Power Skips 2x30 yds “W”
7. Bounding 2 x 30 yds a. 4 Reps
8. High Knee Run Progression 2x40 yds 3. Cone Chute – Set up 8 cones in 3 connected
Speed Training triangles with 5 yd distance
1. Clawing 2 x 20 each (30 Sec Rest) a. 4 Reps
2. Pushup Starts 3 x 20 Yds (30 Sec Rest) 4. Pro Shuttle Drill
3. Falling Starts 3 x 20 Yds (30 Sec Rest) b. 4 Reps
4. Build Up Sprints 3 x 40 Yds (1 Min Rest) Position-Specific Drills
5. Sprint/Jog/Sprint/Jog/Sprint 3 x 100 Yds (45 Sec Rest) 30 Minutes of Position Drills
6. ALL OUT SPRINTS 2 x 40 Yds (60 Sec Rest)
7. Stadium Steps

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

 Page 33
WEEK 6 (June 22 – June 26)
Strength Building Phase - 60-90 sec between sets. 90-120 sec between exercises.

SUPER SET EXERCISES!!! NO STANDING AROUND!!!

You can either count the days, or make the days count. Those who make
the days count will flourish, while those who count the days will be left
behind.
Wednesday June 24th, 2015
*****PRE WORKOUT- 4 Way Resistive Neck x12 each way *****
Power Cleans 8/6/6/6 8x___ 6x___ 6x___ 6x___
Front Squat 3 x 8 each 8x___ 8x___ 8x___
CG Bench Press 3x8 8x___ 8x___ 8x___
Incline DB Bench Press 3x8 8x___ 8x___ 8x___
DB Walking Lunges 2 x 8each 8x___ 8x___ (FORM)
Bent Over Row 3 x 10 10x___ 10x___ 10x___
SuperSet 3 x 10
- Front Raise 10x___ 10x___ 10x___
- Lateral Raise 10x___ 10x___ 10x___
DB IYT’s (I-Y-T =1) 3 x 10 each 10x___ 10x___ 10x___
Core Functional Balance
MedBall Standing 180’s 1 x 20 each side Stepping Stone 1-Leg Squat 1 x 6 each leg
Old School Sit-ups 2 x 25 Balance Ball Hip Raise & Roll 1 x 3 each way
Glute Ham Raise 1 x 15 Rotating Plank (Front, Left Side, Right Side) 1 Min
Aquaman 1 x 15 Lower Body Pylos
Injury Reduction DL Speed Hops x20
Tubing Circuit 1 x 12 each way 1-Leg Multiple Box Jumps x3 each leg
Serratus Punches x20 1-Leg Deep Squat Jumps x 10 each leg
Single Arm Ball Rolls x each direction/arm Tuck Jumps x10

Thursday June 25th, 2015

Speed Warm-Up 14. ALL OUT SPRINTS 2 x 100 Yds (1 Min Rest)
9. Ankle Flips 2x15 yds
10. Ankling 2x15 yds Agility
11. Straight Leg Shuffle 2x15 yds 5. Ladder Drill
12. A Skip 2x15 yds a. Scissors, 2 in 2 out, Skier, Side 2 in
13. B Skip 2x15 yds 2 out, 1-Leg Side-to-Side (each)
14. Power Skips 2x30 yds 6. 4 Cone Drill
15. Bounding 2 x 30 yds a. Sprint/Sprint/Shuffle/Sprint
16. High Knee Run Progression 2x40 yds 7. Cone Chute – Set up 8 cones in 3 connected
Speed Training triangles with 5 yd distance
8. Arm Swings (Jog/Sprint) 2 x 60 Sec each a. 4 x each way
9. Clawing 2 x 20 each (30 Sec Rest) 8. T-Drill
10. Wall Drills 2 x 30 each (Acceleration a. Sprint/Turn/Sprint/Sprint/Sprint/Sprint
Marches) Position-Specific Drills
11. Form Sprints 2 x 100 Yds (1 Min Rest) 30 Minutes of Position Drills
12. Sprint/Jog/Sprint/Jog/Sprint 2 x 100 Yds (45 Sec Rest)
13. Build Up Sprints 2 x 50 Yds (1 Min Rest)
Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com
 Page 34
WEEK 6 (June 22 – June 26)
Strength Building Phase - 60-90 sec between sets. 90-120 sec between exercises.

SUPER SET EXERCISES!!! NO STANDING AROUND!!!

You can either count the days, or make the days count. Those who make
the days count will flourish, while those who count the days will be left
behind.
Friday June 26th, 2015
*****PRE WORKOUT- Scap Pushups x1min*****

Hang Clean 6/6/6/6 6x___ 6x___ 6x___ 6x___

1 & ½ Rep Bench 6/6/6/6 6x___ 6x___ 6x___ 6x___
1 & ½ Rep Squat 6/6/6/6 6x___ 6x___ 6x___ 6x___
1-Arm DB Rows 3 x 10 10x___ 10x___ 10x___
Machine Row 3 x 10 10x___ 10x___ 10x___
Pullups 2 x Max x___ x___
Arms 3 x 10
- BI’s 10x___ 10x___ 10x___
- TRI’s 12x___ 12x___ 12x___
Core
45 Ib Circuit
- Suitcase 2 x 10
- Toe Touch 2 x 10
- Leg Raise 2 x 10 (hold weight out over head)
Explosive Situp on Glute Ham 1 x 10(Twist and Touch Opposite Foot)
Back Ext on Glute Ham 1 x 15
Injury Reduction
Tubing Circuit 1 x 12 each way
Rice (or Forearms) 1 x 100 each arm
Lateral Band Walks 1 x 15 each way
Total Body Pylos
LOWER:
SL Tuck Jumps x10 each
Lateral Quick Feet x15 over and back
Lateral Speed Box Jumps x5 each side
Mt Lion Box Jumps x 10

UPPER
Resistive Plyo Pushup x10
Side to Side MedBall Pushup x10 each side
Ladder (on all 4’s) 2in2out xDown & Back
Lateral Quick Hands w/ Plyo Pushup x10 over and back
Conditioning
5 x Fifths Skill (60 Sec) Mids (70 Sec) Bigs (80 Sec)

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

 Page 35
WEEK 7 (June 29 – July 3)
Back down/Vacation Week - 60-90 sec between sets. 90-120 sec between exercises.

SUPER SET EXERCISES!!! NO STANDING AROUND!!!

Expect to be a champion by training like a champion and living like a
champion.
Monday June 29th, 2015
*****PRE WORKOUT- Scap Pushups x1min*****
Bench Press 3x6 6x___ 6x___ 6x___
Squat 3x6 6x___ 6x___ 6x___
Bent Over Row 3x8 8x___ 8x___ 8x___
Pullups 2 x Max x___ x___
RDL 3x8 8x___ 8x___ 8x___
Face Pull 3 x 10 10x___ 10x___ 10x___
Incline DB Fly AND Press 3 x 10 10x___ 10x___ 10x___
SHRUG 3 x 10 10x___ 10x___ 10x___
Functional Balance Upper Body Pylos
DB Alt. Shoulder Press on Balance Ball x12 each In-Depth Pushups x10
Balance Ball Stands x1 Min Clap Pushups x10
Double Ball Prone Pike Press x15 each Side-Side Clap Pushups x10
Flexibility Routine Box Quick Hands x20 Sec
Hip Flexor / IT Band Stretch x30 Sec each Conditioning
Partner Quad Stretch x30 Sec each 30 x 40’s Skill (5 Sec) Mids (6 Sec) Bigs (7 Sec) 15
Calf Stretch x30 Sec each Second Rest
Rotator Cuff Stretch x30 Sec each
Wrist Extension x30 Sec each

Tuesday June 30th, 2015

Speed Warm-Up Agility
9. Ankle Flips 2x15 yds 5. Ladder Drill
10. Ankling 2x15 yds a. 2 in every square Left foot, 2 in
11. Straight Leg Shuffle 2x15 yds every square Right foot, Scissors, 2
12. A Skip 2x15 yds in 1 out, 2 in 2 out, Side 2 in 2 out
13. B Skip 2x15 yds 6. W-Drill – 5 Cones set up in the shape of a
14. Power Skips 2x30 yds “W”
15. Bounding 2 x 30 yds a. 4 Reps
16. High Knee Run Progression 2x40 yds 7. Cone Chute – Set up 8 cones in 3 connected
Speed Training triangles with 5 yd distance
8. Clawing 2 x 20 each (30 Sec Rest) c. 4 Reps
9. Pushup Starts 3 x 20 Yds (30 Sec Rest) 8. Pro Shuttle Drill
10. Falling Starts 3 x 20 Yds (30 Sec Rest) d. 4 Reps
11. Build Up Sprints 3 x 40 Yds (1 Min Rest) Position-Specific Drills
12. Sprint/Jog/Sprint/Jog/Sprint 3 x 100 Yds (45 Sec Rest) 30 Minutes of Position Drills
13. ALL OUT SPRINTS 2 x 40 Yds (60 Sec Rest)
14. Stadium Steps
Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com
 Page 36
WEEK 7 (June 29 – July 3)
Back down/Vacation Week - 60-90 sec between sets. 90-120 sec between exercises.

SUPER SET EXERCISES!!! NO STANDING AROUND!!!

Expect to be a champion by training like a champion and living like a
champion.
Wednesday July 1st, 2015
*****PRE WORKOUT- 4 Way Resistive Neck x12 each way *****
Power Cleans 3x6 6x___ 6x___ 6x___
Front Squat 3x6 6x___ 6x___ 6x___
CG Bench Press 3x8 8x___ 8x___ 8x___
Incline DB Bench Press 3x8 8x___ 8x___ 8x___
DB Walking Lunges 2 x 8each 8x___ 8x___ (FORM)
Bent Over Row 3x8 8x___ 8x___
Dumbbell 30’s 3 x 10 each (Front/Lateral/ Rear Raise Tri Set)
Core Functional Balance
MedBall Standing 180’s x20 each side SL Pistol Squat x5 each leg
Old School Sit-ups x25 Balance Ball Hip Raise & Roll x3 each direct.
Glute Ham Raise x15 Rotating Plank (Front, Left, Right) x1 Min
Aquaman x15 Lower Body Pylos
Injury Reduction DL Speed Hops x20
Tubing Circuit x 12 each way SL Multiple Box Jumps x3 each leg
Serratus Punches x20 SL Lateral Deep Squat Jumps x10 each leg
Single Arm Ball Rolls xeach direction & arm Tuck Jumps x10

Thursday July 2nd, 2015

Speed Warm-Up
17. Ankle Flips 2x15 yds
18. Ankling 2x15 yds
19. Straight Leg Shuffle 2x15 yds
20. A Skip 2x15 yds Agility
21. B Skip 2x15 yds 9. Ladder Drill
22. Power Skips 2x30 yds a. Scissors, 2 in 2 out, Skier, Side 2 in
23. Bounding 2x30 yds 2 out, 1-Leg Side-to-Side (each)
24. High Knee Run Progression 2x40 yds 10. 4 Cone Drill
Speed Training a. Sprint/Sprint/Shuffle/Sprint
15. Arm Swings (Jog/Sprint) 2 x 60 Sec each 11. Cone Chute – Set up 8 cones in 3 connected
16. Clawing 2 x 20 each (30 Sec Rest) triangles with 5 yd distance
17. Wall Drills 2 x 30 each (Acceleration a. 4 x each way
Marches) 12. T-Drill
18. Form Sprints 2 x 100 Yds (1 Min Rest) a. Sprint/Turn/Sprint/Sprint/Sprint/Sprint
19. Sprint/Jog/Sprint/Jog/Sprint 2 x 100 Yds (45 Sec Rest) Position-Specific Drills
20. Build Up Sprints 2 x 50 Yds (1 Min Rest) 30 Minutes of Position Drills
21. ALL OUT SPRINTS 2 x 100 Yds (1 Min Rest)

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

 Page 37
WEEK 8 (July 6 – July 10)
Max Strength Phase - 90 sec between sets. 120 sec between exercises.

INCREASE THE WEGHT !!!

The measure of a man isn’t by how much he lifts, but how intense he
works to reach the ultimate goal. TO BE A CHAMPION !
Monday July 6th, 2015
*****PRE WORKOUT- Scap Pushups x1min*****
Bench Press 6/6/4/4 6x___ 6x___ 4x___ 4x___
Squat 6/6/4/4 6x___ 6x___ 4x___ 4x___
Bent Over Row 3x8 8x___ 8x___ 8x___
Pullups 3x8 8x___ 8x___ 8x___
RDL 3 x 10 10x___ 10x___ 10x___
Face Pull 3 x 10 10x___ 10x___ 10x___
Incline DB Fly AND Press 3 x 10 10x___ 10x___ 10x___
SHRUG 3 x 10 10x___ 10x___ 10x___
Functional Balance Upper Body Pylos
DB Alt. Shoulder Press on Bal. Ball x12 each In-Depth Pushups x10
Balance Ball Stands x1 Min Thigh Clap Pushups x10
Double Ball Prone Pike Press x15 Side-Side MB Pushups x10 over and back
Flexibility Routine Box Quick Hands x20 Sec
Hip Flexor / IT Band Stretch x30 Sec each Conditioning
Partner Quad Stretch x30 Sec each 40 x 40’s Skill (5 Sec) Mids (6 Sec) Bigs (7 Sec) 15
Calf Stretch x30 Sec each Second Rest
Rotator Cuff Stretch x30 Sec each
Wrist Extension x30 Sec each

Tuesday July 7th, 2015

Speed Warm-Up Agility
1. Ankle Flips 2x15 yds 1. W-Drill
2. Ankling 2x15 yds a. 4 Reps
3. Straight Leg Shuffle 2x15 yds 2. Zig Zag Cone Drill
4. A Skip 2x15 yds a. 4 Reps
5. B Skip 2x15 yds 3. 4-Cone Drill
6. Power Skips 2x30 yds a. 4 Reps
7. Bounding 2 x 30 yds 4. Cone Chute
8. High Knee Run Progression 2x40 yds a. 4 Reps
Speed Training Position-Specific Drills
1. Seated Arm Swings 8 x 10 Sec 30 Minutes of Position Drills
2. Clawing 1 x 20 each
3. Stance & Start (90 Sec Rest) 4 x 20 Yds
4. Resistance Run (90Sec Rest) 4 x 10 Yds
5. Sprint/Jog/Sprint/Jog/Sprint 4 x 100 Yds
6. All Out Sprints (90 Sec Rest) 2 x 100 Yds

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

 Page 38
WEEK 8 (July 6 – July 10)
Max Strength Phase - 90 sec between sets. 120 sec between exercises.

INCREASE THE WEGHT !!!

The measure of a man isn’t by how much he lifts, but how intense he
works to reach the ultimate goal. TO BE A CHAMPION !
Wednesday July 8th, 2015
*****PRE WORKOUT- 4 Way Resistive Neck x12 each way *****
Power Cleans 6/6/4/4 6x___ 6x___ 4x___ 4x___
Front Squat 6/6/4/4 6x___ 6x___ 4x___ 4x___
CG Bench Press 3x8 8x___ 8x___ 8x___
Incline DB Bench Press 3x8 8x___ 8x___ 8x___
DB Step Ups 2 x 8each 8x___ 8x___ (FORM)
Bent Over Row 3x8 8x___ 8x___ 8x___
SuperSet 3 x 10
- Front Raise 10x___ 10x___ 10x___
- Lateral Raise 10x___ 10x___ 10x___
DB IYT’s (I-Y-T =1) 3 x 10 each 10x___ 10x___ 10x___
Core Functional Balance
MedBall Toe Touches x50 DB Alt. Shoulder Press on Bal. Ball x12 each
Balance Ball Diagonal Crunches x25 each side Balance Ball Stands Unassisted x1 Min
Back Ext Holds x5 (5 sec hold) Double Ball Prone Pike Press x 15
Injury Reduction Lower Body Pylos
4-Way Ankle x12 each leg SL Alternate Squat Jumps x10
4-Way Neck x12 each way In-Depth Box Jumps x10
DB Serratus Punches x20 each arm Lateral SL Box Jumps x5 each
Lateral Band Walks x 15 each way Bounding x10 each
SL Tuck Jumps x5 each

Thursday July 9th, 2015

Speed Warm-Up Agility
1. Ankle Flips 2x15 yds 1. 3-Cone Drill
2. Ankling 2x15 yds a. 4 Reps
3. Straight Leg Shuffle 2x15 yds 2. T-Drill w/ 360 Turns
4. A Skip 2x15 yds a. 4 Reps
5. B Skip 2x15 yds 3. Cone Chute
6. Power Skips 2x30 yds a. 4 Reps
7. Bounding 2x 30 yds 4. Pro Shuttle Drill
8. High Knee Run Progression 2x40 yds a. 4 Reps
Speed Training Position-Specific Drills
1. Seated Fast Arms 8 x 10 Sec 30 Minutes of Position Drills
2. Clawing (30 Sec Rest) 2 x 20
3. Ankle Flips/Bound/Sprint (30 Sec Rest) 3 x 20 Yds
4. SL Power Hop/Bound/Sprint (30 Sec Rest) 2 x 40 Yds
5. Jog/Stride/Sprint (30 Sec Rest) 2 x 100 Yds
6. Flying Sprints (1 Min Rest) 2 x 40 Yds
7. All Out Sprints (3 Min Rest) 2 x 100 Yds
Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com
 Page 39
WEEK 8 (July 6 – July 10)
Max Strength Phase - 90 sec between sets. 120 sec between exercises.

INCREASE THE WEGHT !!!

The measure of a man isn’t by how much he lifts, but how intense he
works to reach the ultimate goal. TO BE A CHAMPION !
Friday July 10th, 2015
*****PRE WORKOUT- Scap Pushups x1min*****
Hang Clean 6/4/4 6x___ 4x___ 4x___
1 & ½ Rep Bench 6/4/4 6x___ 4x___ 4x___
1 & ½ Rep Squat 6/4/4 6x___ 4x___ 4x___
Pullups 2x Max x___ x___
Racks (135, 115, or 95 on bar)
Squat Jumps BW x10
Pause Squat x5
Negative Explosive Squat x5
Split Squat x5 each Core
Squat Jumps BW x10
Pause Squat x5 45 Pd Ab Circuit 1x10 each
Negative Explosive Squat x5 Superman 5 Sec Holds 1 x 15
Split Squat x5 each Flutter Kicks 1 Min
Squat Holds BW x end time
Injury Reduction
Plates (45, 35, or 25) Tubing Circuit 1 x 12 each way
UR Row x15 Rice (or Forearms) 1 x 100 each arm
Squat and Chest Press x10
Front Raise Pulse x10 Lateral Band Walks 1 x 15 each way
Push Press x15
Halos x10 (5 each way) Total Body Pylos
Squat and Shoulder Press x10
Lumberjack Chops L&R x10 each Lateral Speed Broad 10each
Pike Jumps 10
DB’s Push Pull (60, 50, or 40’s) Alternate SL Box Jump 5 each
Scap Bench Press x10
Pause Bench Press x8 SL Speed Box Jumps 10 each
Negative Explosive Bench x8 Bench 5 Negative
Flip Over Explosive Reps into 5 In-Depth Box Pushups
Scap Pulls x10
DB Row x8 MB Pushups 10
DB Reverse Fly x8 Standing MedBall Spikes 10
Flip Over - Repeat Lateral MB Toss 20
Platform Bar (135, 115, or 95)

Hang Clean Shrug x12

Hang Clean Pull x10
Hang Clean To Front Squat x8
Front Squat Thrusters x10
Bent Over Rows x12

Conditioning
8 x 110’s (45 Sec Rest) Skill (15 Sec) Mids (17 Sec) Bigs (21 Sec)
10 x 40’s (10 Sec Rest) Skill (5 Sec) Mids (6 Sec) Bigs (7 Sec)
2 x 120 Yd Shuttle (45 Sec Rest) Skill (24 Sec) Mids (26 Sec) Bigs (28 Sec)

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

 Page 40
WEEK 9 (July 13 – July 17)
Max Strength Phase - 90 sec between sets. 120 sec between exercises.

INCREASE THE WEGHT !!!

Be the man you are able to be! A True MOUNTAIN LION!
Monday July 13th, 2015
*****PRE WORKOUT- Scap Pushups x1min*****
Bench Press 4/4/3/3 4x___ 4x___ 3x___ 3x___
Squat 4/4/3/3 4x___ 4x___ 3x___ 3x___
Bent Over Row 3x8 8x___ 8x___ 8x___
Pullups 3x8 8x___ 8x___ 8x___
RDL 3x8 8x___ 8x___ 8x___
Face Pull 3 x 10 10x___ 10x___ 10x___
Incline DB Fly AND Press 3 x 10 10x___ 10x___ 10x___
SHRUG 3x8 8x___ 8x___ 8x___
Functional Balance Upper Body Pylos
Single Arm DB Incline x12 each arm Deep Box Pushups x10
Balance Ball Squats x10 MedBall Plyo Pushup w/ 2 balls x10
SL Pike Press x10 each Thigh Clap Pushups x10
Flexibility Routine Lateral Quick Hands x30 Sec
Partner Quad Stretch x30 Sec each Conditioning
Walking Toe Touches x20 Yds 24 x 110’s
Lat Stretch x30 Sec each Skill (15 Sec) Mid (17 Sec) Big (21 Sec)
Forearm Circuit
(Forearm Rolls / Behind Back Wrist Curls / DB
Wrist Curls)

Tuesday July 14th, 2015

Speed Warm-Up Agility
1. Ankle Flips 2x15 yds 1. Bag Drills
2. Ankling 2x15 yds a. Straight through in between every bag
3. Straight Leg Shuffle 2x15 yds b. Sideways through in between every bag
4. A Skip 2x15 yds c. Weave sideways (Sprint/BackPedal)
5. B Skip 2x15 yds d. Side Shuffle
6. Power Skips 2x30 yds 2. Zig Zag Cone Drill – Go forward and back
7. Bounding 2 x 30 yds a. 4 Reps
8. High Knee Run Progression 2x40 yds 3. Mirror Star Drill
Speed Training a. 4 Reps
1. Wall Drills (Accelerated Marches) 2 x 40 reps 4. Tires / Ropes / Ladder
2. Build Up Sprints (1 Min Rest) 4 x 50 Yds a. 4 Reps
3. Sprint/Jog/Sprint/Jog/Sprint 2 x 100 Yds Position Specific Drills
4. ALL OUT SPRINTS (60 Sec Rest) 4 x 40 Yds 30 Minutes of Position Drills

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

 Page 41
WEEK 9 (July 13 – July 17)
Max Strength Phase - 90 sec between sets. 120 sec between exercises.

INCREASE THE WEGHT !!!

Be the man you are able to be! A True MOUNTAIN LION!
Wednesday July 15th, 2015
*****PRE WORKOUT- 4 Way Resistive Neck x12 each way *****
Power Cleans 4/4/3/3 4x___ 4x___ 3x___ 3x___
Front Squat 4/4/3/3 4x___ 4x___ 3x___ 3x___
CG Bench Press 3x8 8x___ 8x___ 8x___
Incline DB Bench Press 3x8 8x___ 8x___ 8x___
DB Step Ups 2 x 8each 8x___ 8x___ (FORM)
Bent Over Row 3x8 8x___ 8x___ 8x___
SuperSet 3 x 10
- Front Raise 10x___ 10x___ 10x___
- Lateral Raise 10x___ 10x___ 10x___
DB IYT’s (I-Y-T =1) 3 x 10 each 10x___ 10x___ 10x___
Core Functional Balance
Balance Ball Abs x50 SL Pistol Squats x10 each
Dumbbell Side Bends x25 Plyos
Low Back Hypers x15 SL Knee Tucks x10 each
Swimming on Knees x15 Pike Jumps x10
Injury Reduction MB Deep Box Jumps x10
4-Way Ankle x12 each leg SL In-Depth Jumps x5 each
DB Serratus Punches x20 each arm MB Squat and Shoot x10
Rice (Forearms) x100
Lateral Band Walks x 15 each way

Thursday July 16th, 2015

Speed Warm-Up
1. Ankle Flips 2x15 yds Agility
2. Ankling 2x15 yds 1. Reaction Star Drill – Athlete stands in
3. Straight Leg Shuffle 2x15 yds middle & reacts to coaches direction
4. A Skip 2x15 yds a. 4 Reps
5. B Skip 2x15 yds 2. Bag Drills – Set up 7 Bags Parallel to each
6. Power Skips 2x30 yds other
7. Bounding 2 x 30 yds a. Straight ahead step between every
8. High Knee Run Progression 2x40 yds bag down & back
Speed Training b. Go through Sideways down & back
1. Staggered Arm Swings 12 x 5 Sec c. Weave through bags sideways down
2. Ankle Flips/Bound/Sprint (30 Sec Rest) 4 x 20 Yds & back
3. SL Power Hop/Bound/Sprint (30 Sec Rest) 2 x 40 Yds d. 1-Leg Hops through bags down &
4. Jog/Stride/Sprint (30 Sec Rest) 4 x 40 Yds back
5. Downhill Running (30 Sec Rest) 4 x 40 Yds 3. Cone Chute w/ turns
6. Build Up Sprints (1 Min Rest) 2 x 100 Yds a. 4 Reps
7. All Out Sprints (3 Min Rest) 2 x 40 Yds Position-Specific Drills
30 Minutes
Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com
 Page 42
WEEK 9 (July 13 – July 17)
Max Strength Phase - 90 sec between sets. 120 sec between exercises.

INCREASE THE WEGHT !!!

Be the man you are able to be! A True MOUNTAIN LION!
Friday July 17th, 2015
*****PRE WORKOUT- Scap Pushups x1min*****
Hang Clean 4/3/3 4x___ 3x___ 3x___
1 & ½ Rep Bench 4/4/4 4x___ 3x___ 3x___
1 & ½ Rep Squat 4/4/4 4x___ 4x___ 4x___
Pullups 2x Max x___ x___

GRIT Circuit Core

Racks (135, 115, or 95 on bar) 45 Ib Circuit
Squat Jumps BW x10 - Suitcase 2 x 10
Pause Squat x5
Negative Explosive Squat x5
- Toe Touch 2 x 10
Split Squat x5 each - Leg Raise 2 x 10 (hold weight
Squat Jumps BW x10 out over head)
Pause Squat x5
Negative Explosive Squat x5
Explosive Situp on Glute Ham 1 x 10
Split Squat x5 each Back Ext on Glute Ham 1 x 15
Squat Holds BW x end time

Plates (45, 35, or 25)

Injury Reduction
UR Row x15 4-Way Ankle x12 each leg
Squat and Chest Press x10 Rice (Forearms) x100
Front Raise Pulse x10
Push Press x15
Lateral Band Walks x 15 each way
Halos x10 (5 each way)
Squat and Shoulder Press x10 Total Body Pylos
Lumberjack Chops L&R x10 each
Lateral Speed Broad x10each
DB’s Push Pull (60, 50, or 40’s) Pike Jumps x10
Scap Bench Press x10 Alternate SL Box Jump x5 each
Pause Bench Press x8
Negative Explosive Bench x8
SL Speed Box Jumps x10 each
Flip Over Bench
Scap Pulls x10 - 5 Negative Explosive Reps into 5
DB Row x8
DB Reverse Fly x8
In-Depth Box Pushups
Flip Over - Repeat MB Pushups x10
Platform Bar (135, 115, or 95) Standing MedBall Spikes x10
Lateral MB Rotational Toss x20
Hang Clean Shrug x12
Hang Clean Pull x10
Hang Clean To Front Squat x8 Conditioning
Hang Clean To Front Squat x8 8 Half Gassers (Skill 16, Mids 18, Bigs 20)
Front Squat Thrusters x10 30 Sec Rest
Bent Over Rows x12

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

 Page 43
WEEK 10 (July 20 – July 24)
Max Strength Phase - 90 sec between sets. 120 sec between exercises.

INCREASE THE WEGHT !!!

That which does not kill us makes us stronger. So, train as hard as you
possibly can and see how far your body can go.
Monday July 20th, 2015
*****PRE WORKOUT- Scap Pushups x1min*****
Bench Press 4/3/3/2 4x___ 3x___ 3x___ 2x___
Squat 4/3/3/2 4x___ 3x___ 3x___ 2x___
Bent Over Row 3x8 8x___ 8x___ 8x___
Pullups 3x8 8x___ 8x___ 8x___
RDL 3x8 8x___ 8x___ 8x___
Face Pull 3 x 10 10x___ 10x___ 10x___
Incline DB Fly AND Press 3 x 10 10x___ 10x___ 10x___
SHRUG 3x8 8x___ 8x___ 8x___

Functional Balance Upper Body Pylos

Single Arm DB Incline x12 each arm Resistive Plyo Pushup x10
Balance Ball Squats x10 Side to Side MB Pushup x10
SL Pike Press x10 each Thigh Clap Pushups x10
Flexibility Routine Lateral Quick Hands x30 Sec
Partner Quad Stretch x30 Sec each Conditioning
Walking Toe Touches x20 Yds 24 x 110’s
Lat Stretch x30 Sec each Skill (15 Sec) Mid (17 Sec) Big (21 Sec)
Forearm Circuit
(Forearm Rolls / Behind Back Wrist Curls / DB
Wrist Curls)

Tuesday July 21st, 2015

Speed Warm-Up Agility

1. Ankle Flips 2x15 yds 1. Square Drill
2. Ankling 2x15 yds a. Sprint/Sprint/Sprint/Sprint
3. Straight Leg Shuffle 2x15 yds b. Sprint/Shuffle/Sprint/Sprint
4. A Skip 2x15 yds c. BackPedal/Sprint/Sprint/Sprint
5. B Skip 2x15 yds d. BackPedal/Shuffle/Sprint/Sprint
6. Power Skips 2x30 yds 2. Pro Shuttle Agility
7. Bounding 2 x 30 yds a. 4 Reps
8. High Knee Run Progression 2x40 yds 3. NFL 3 Cone Drill
Speed Training a. 4 Reps
1. Seated Arm Swings 12 x 5 Sec Position-Specific Drills
2. Clawing 2 x 20 each 30 Minutes of Position Drills
3. Build Up Sprints (1 Min Rest) 4 x 50 Yds
4. Sprint/Jog/Sprint/Jog/Sprint 2 x 100 Yds
5. High Knees 2 x 100 Yds
6. ALL OUT SPRINTS 2 x 60 Yds
Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com
 Page 44

WEEK 10 (July 20 – July 24)

Max Strength Phase - 90 sec between sets. 120 sec between exercises.

INCREASE THE WEGHT !!!

That which does not kill us makes us stronger. So, train as hard as you
possibly can and see how far your body can go.
Wednesday July 22nd, 2015
*****PRE WORKOUT- 4 Way Resistive Neck x12 each way *****
Power Cleans 4/3/3/2 4x___ 3x___ 3x___ 2x___
Front Squat 4/3/3/2 4x___ 3x___ 3x___ 2x___
CG Bench Press 3x8 8x___ 8x___ 8x___
Incline DB Bench Press 3x8 8x___ 8x___ 8x___
DB Step Ups 2 x 8each 8x___ 8x___ (FORM)
Bent Over Row 3x8 8x___ 8x___ 8x___
SuperSet 3 x 10
- Front Raise 10x___ 10x___ 10x___
- Lateral Raise 10x___ 10x___ 10x___
Reverse Bench Fly’s (Pause) 3 x 10 10x___ 10x___ 10x___
Core Functional Balance
Straight Leg Ball Exchange x25 Dyno Disk 1-Leg Squats x10 each
Dumbbell Side Bends x20 each SL Balance w/ MB Chest Passes x10 each
Swimming on Knees x10 each Balance Ball Sits w/out Legs x1 Min
Aquaman on Balance Ball x15
Injury Reduction Lower Body Pylos
Supine Hip Flexor / IT Band Stretch x30 Sec MedBall Cycle Split Squat Jumps x10 each
Partner Quad Stretch x30 Sec 1-Leg Deep Squat Jumps Side-to-Side x10 each
Standing Hamstring x30 Sec 1-Leg Speed Box Jumps x10 each
Rotator Cuff Stretch x30 Sec 5 Squat Jumps into 5 Broad Jumps x10

Thursday July 23rd, 2015

Speed Warm-Up 6. 1-Leg Power Hop/Bound/Sprint (20yds each / 30 Sec
1. Ankle Flips 2x15 yds Rest)
7. ALL OUT SPRINTS 2 x 100 yds
2. Ankling 2x15 yds
Agility
3. Straight Leg Shuffle 2x15 yds
1. Square Drill
4. A Skip 2x15 yds
a. Sprint/Sprint/Sprint/Sprint
5. B Skip 2x15 yds
b. Sprint/Shuffle/Sprint/Sprint
6. Power Skips 2x30 yds
c. BackPedal/Sprint/Sprint/Sprint
7. Bounding 2x30 yds
d. BackPedal/Shuffle/Sprint/Sprint
8. High Knee Run Progression 2x40 yds
2. Pro Shuttle Agility
Speed Training
a. 4 Reps
1. Seated Arm Swings 8 x 10 Sec
2. Wall Drills (Accelerated Marches) 1 x 40 Reps 3. NFL 3 Cone Drill
3. Build Up Sprints (1 Min Rest) 3 x 50 Yds a. 4 Reps
4. Sprint/Jog/Sprint/Jog/Sprint 2 x 100 Yds Position-Specific Drills
5. Ankle Flips/Bound/Sprint (20yds each / 30 Sec Rest) 30 Minutes of Position Drills

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

 Page 45
WEEK 10 (July 20 – July 24)
Max Strength Phase - 90 sec between sets. 120 sec between exercises.

INCREASE THE WEGHT !!!

That which does not kill us makes us stronger. So, train as hard as you
possibly can and see how far your body can go.
Friday July 24th, 2015
*****PRE WORKOUT- Scap Pushups x1min*****
Hang Clean 3/3/2 3x___ 3x___ 2x___
1 & ½ Rep Bench 3/3/3 3x___ 3x___ 3x___
1 & ½ Rep Squat 3/3/3 3x___ 3x___ 3x___
Pullups 2x Max x___ x___

GRIT Circuit Core

Racks (135, 115, or 95 on bar)
Squat Jumps BW x10 45 Ib Circuit
Pause Squat x5 - Suitcase 2 x 10
Negative Explosive Squat x5
Split Squat x5 each
- Toe Touch 2 x 10
Squat Jumps BW x10 - Leg Raise 2 x 10 (hold weight
Pause Squat x5 out over head)
Negative Explosive Squat x5
Split Squat x5 each
Explosive Situp on Glute Ham 1 x 10
Squat Holds BW x end time Back Ext on Glute Ham 1 x 15
Plates (45, 35, or 25)
UR Row x15
Injury Reduction
Squat and Chest Press x10 4-Way Ankle x12 each leg
Front Raise Pulse x10 Rice (Forearms) x100
Push Press x15
Halos x10 (5 each way)
Lateral Band Walks x 15 each way
Squat and Shoulder Press x10
Lumberjack Chops L&R x10 each Total Body Pylos
DB’s Push Pull (60, 50, or 40’s)
Clap Pushups x10
Scap Bench Press x10 Single Arm Pushups x10
Pause Bench Press x8 Quick Hands x30 Sec
Negative Explosive Bench x8
Flip Over
Squat Jumps Side-to-Side x30
Scap Pulls x10 Box Jumps x25
DB Row x8 Conditioning
DB Reverse Fly x8
Flip Over - Repeat
10 x 100’s 14/16/18, 10 x 80’s 11/13/15, 10 x 60’s
Platform Bar (135, 115, or 95) 8/9/10, 10 x 40’s 5/6/7
Hang Clean Shrug x12
Hang Clean Pull x10
Hang Clean To Front Squat x8
Hang Clean To Front Squat x8
Front Squat Thrusters x10
Bent Over Rows x12

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

 Page 46
WEEK 11 (July 27 – July 31)
Max Strength Phase - 90 sec between sets. 120 sec between exercises.

INCREASE THE WEGHT !!!

Never at any point should you quit because something is hard. Don’t quit
until you are physically unable to do whatever you are doing!
Monday July 27th, 2015
*****PRE WORKOUT- Scap Pushups x1min*****
Bench Press 3/3/2/2 3x___ 3x___ 2x___ 2x___
Squat 3/3/2/2 3x___ 3x___ 2x___ 2x___
Bent Over Row 3x6 6x___ 6x___ 6x___
Pullups 3 x Max x___ x___ x___
RDL 3x6 6x___ 6x___ 6x___
Face Pull 3 x 10 10x___ 10x___ 10x___
Incline DB Fly AND Press 3 x 10 10x___ 10x___ 10x___
SHRUG 3x6 6x___ 6x___ 6x___

Functional Balance
SA DB Incline on Balance Ball x12 each arm Upper Body Pylos
Balance Ball Sits w/out Legs x1 Min MedBall Speed Punch x20
1-Leg Deep Squats x10 each MB Rotational Toss x10 each side
Flexibility Routine MedBall Overhead Spikes x10
Supine Hip Flexor / IT Band Stretch x30 Sec Ladder (2in1 out) x10 (Down-Back)
Partner Quad Stretch x30 Sec
Calf Stretch x30 Sec Conditioning
Rotator Cuff Stretch x30 Sec 5 x Fifths (1 Min Rest)
Wrist Extension x30 Sec Skill (60 Sec) Mids (70 Sec) Bigs (80 Sec)

Tuesday July 28th, 2015

Speed Warm-Up Agility
9. Ankle Flips 2x15 yds 4. Square Drill
10. Ankling 2x15 yds a. Sprint/Sprint/Sprint/Sprint
11. Straight Leg Shuffle 2x15 yds b. Sprint/Shuffle/Sprint/Sprint
12. A Skip 2x15 yds c. BackPedal/Sprint/Sprint/Sprint
13. B Skip 2x15 yds d. BackPedal/Shuffle/Sprint/Sprint
14. Power Skips 2x30 yds 5. Pro Shuttle Agility
15. Bounding 2 x 30 yds a. 4 Reps
16. High Knee Run Progression 2x40 yds 6. NFL 3 Cone Drill
Speed Training a. 4 Reps
7. Seated Arm Swings 12 x 5 Sec Position-Specific Drills
8. Clawing 2 x 20 each 30 Minutes of Position Drills
9. Build Up Sprints (1 Min Rest) 4 x 50 Yds
10. Sprint/Jog/Sprint/Jog/Sprint 2 x 100 Yds
11. High Knees 2 x 100 Yds
12. ALL OUT SPRINTS 2 x 60 Yds

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

 Page 47
WEEK 11 (July 27 – July 31)
Max Strength Phase - 90 sec between sets. 120 sec between exercises.

INCREASE THE WEGHT !!!

Never at any point should you quit because something is hard. Don’t quit
until you are physically unable to do whatever you are doing!
Wednesday July 29th, 2015
*****PRE WORKOUT- 4 Way Resistive Neck x12 each way *****
Power Cleans 3/3/2/2 3x___ 3x___ 2x___ 2x___
Front Squat 3/3/2/2 3x___ 3x___ 2x___ 2x___
CG Bench Press 3x6 6x___ 6x___ 6x___
Incline DB Bench Press 3x6 6x___ 6x___ 6x___
Barbell Lunges 2 x 6 each 6x___ 6x___ (FORM)
Bent Over Row 3x8 8x___ 8x___ 8x___
SuperSet 3 x 10
- Front Raise 10x___ 10x___ 10x___
- Lateral Raise 10x___ 10x___ 10x___
Reverse Bench Fly’s (Pause) 3 x 10 10x___ 10x___ 10x___
Core Functional Balance
Straight Leg Ball Exchange x25 Dyno Disk SL Squats x10 each
Dumbbell Side Bends 2 x20 each SL Dyno Disk w/ MB Chest Passes x10 each
Swimming on Knees x10 each Balance Ball on knees x1 Min
Aquaman on Balance Ball x15 Lower Body Pylos
Injury Reduction SL Lateral Deep Squat Jumps x10 each
Hip Flexor / IT Band Stretch x30 Sec SL Speed Box Jumps x10 each
Partner Quad Stretch x30 Sec Box Quick Feet x30 Sec
Standing Hamstring x30 Sec Lateral Quick Feet x30 Sec
Rotator Cuff Stretch x30 Sec

Thursday July 30th, 2015

Speed Warm-Up Agility
1. Ankle Flips 2x15 yds 1. Bag Drills
2. Ankling 2x15 yds a. Straight through in between every bag
3. Straight Leg Shuffle 2x15 yds b. Sideways through in between every bag
4. A Skip 2x15 yds c. Weave sideways (Sprint/BackPedal)
5. B Skip 2x15 yds d. Side Shuffle
6. Power Skips 2x30 yds 2. T-Drill
7. Bounding 2 x 30 yds a. 4 Reps
8. High Knee Run Progression 2x40 yds 3. W – Drill
Speed Training a. 4 Reps
1. Clawing 2 x 20 each 4. Tires / Ropes / Ladder
2. Build Up Sprints (1 Min Rest) 4 x 50 Yds a. 4 Reps
3. Sprint/Jog/Sprint/Jog/Sprint 2 x 100 Yds Position Specific Drills
4. Ankle Flips/Bound/Sprint (60yds) 2 x 60 Yds 30 Minutes of Position Drills
5. 1-Leg Power Hop/Bound/Sprint (60yds) 2 x 60 Yds
6. Jog/Stride/Sprint (60yds) 2 x 60 Yds
7. Timed 40’s 2 x 40 Yds

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

 Page 48
WEEK 11 (July 27 – July 31)
Max Strength Phase - 90 sec between sets. 120 sec between exercises.

INCREASE THE WEGHT !!!

Never at any point should you quit because something is hard. Don’t quit
until you are physically unable to do whatever you are doing!
Friday July 31st, 2015
*****PRE WORKOUT- Scap Pushups x1min*****
Hang Clean 3/3/2 3x___ 3x___ 2x___
1 & ½ Rep Bench 3/3/3 3x___ 3x___ 3x___
1 & ½ Rep Squat 3/3/3 3x___ 3x___ 3x___
Pullups 2x Max x___ x___

GRIT Circuit Core

Racks (135, 115, or 95 on bar) 45 Ib Circuit
Squat Jumps BW x10 - Suitcase 2 x 10
Pause Squat x5
Negative Explosive Squat x5
- Toe Touch 2 x 10
Split Squat x5 each - Leg Raise 2 x 10 (hold weight
Squat Jumps BW x10 out over head)
Pause Squat x5
Negative Explosive Squat x5
Explosive Situp on Glute Ham 1 x 10
Split Squat x5 each Back Ext on Glute Ham 1 x 15
Squat Holds BW x end time

Plates (45, 35, or 25)

Injury Reduction
UR Row x15 4-Way Ankle x12 each leg
Squat and Chest Press x10 Rice (Forearms) x100
Front Raise Pulse x10
Push Press x15
Lateral Band Walks x 15 each way
Halos x10 (5 each way)
Squat and Shoulder Press x10 Total Body Pylos
Lumberjack Chops L&R x10 each
Vertical Push-Up x10
DB’s Push Pull (60, 50, or 40’s) Behind Back Clap Pushups x10
Scap Bench Press x10 Side Hop to Squat Jump x5 each way
Pause Bench Press x8
Negative Explosive Bench x8
1-Leg Side-to-Side Speed Hops x10 each
Flip Over Broad Jump x10
Scap Pulls x10 Speed Box Jumps x10
DB Row x8
DB Reverse Fly x8
Conditioning
Flip Over - Repeat 10 x 100’s 14/16/18, 10 x 80’s 11/13/15, 10 x 60’s
Platform Bar (135, 115, or 95) 8/9/10, 10 x 40’s 5/6/7
Hang Clean Shrug x12
Hang Clean Pull x10
Hang Clean To Front Squat x8
Hang Clean To Front Squat x8
Front Squat Thrusters x10
Bent Over Rows x12

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

 Page 49
WEEK 12 (August 3 – August 7 )
Max Out Phase - 90 sec between sets. 120 sec between exercises.

MOVE THE WEGHT !!!

“Everybody wanna be big, but nobody wanna lift no HEAVY, A**,
WEIGHT!!!”
Monday August 4th, 2014
*****PRE WORKOUT- Scap Pushups x1min*****LABEL YOUR MAX SET*****
Bench Press 3/2/2/1 3x___ 2x___ 2x___ 1x___
Squat 3/2/2/1 3x___ 2x___ 2x___ 1x___
Pullups 3 x Max x___ x___ x___
RDL 3x6 6x___ 6x___ 6x___
Face Pull 3 x 10 10x___ 10x___ 10x___
SHRUG 3x6 6x___ 6x___ 6x___
Functional Balance
Single Arm DB Incline x12 each arm Upper Body Pylos
Balance Ball Stands x1 Min Bench 8 Reps & 8 Plyo Pushups
1-Leg Balance Ball Walkouts x10 each MedBall Plyo Pushup w/ 2 balls x10
Flexibility Routine Single Arm Pushups x10 each
Partner Quad Stretch x30 Sec each Lateral Quick Hands x30 Sec
Walking Toe Touches x20 Yds Conditioning
Lat Stretch x30 Sec each 30 x 40’s Skill (5 Sec) Mid (6 Sec) Big (7 Sec)
Forearm Circuit (Forearm Rolls
/ Behind Back Wrist Curls / DB Wrist Curls)

Tuesday August 5th, 2014

Speed Warm-Up Agility
1. Ankle Flips 2x15 yds 9. Bag Drills
2. Ankling 2x15 yds a. Straight through in between every bag
3. Straight Leg Shuffle 2x15 yds b. Sideways through in between every bag
4. A Skip 2x15 yds c. Weave sideways (Sprint/BackPedal)
5. B Skip 2x15 yds d. Side Shuffle
6. Power Skips 2x30 yds 10. Zig Zag Cone Drill – Go forward and back
7. Bounding 2 x 30 yds a. 4 Reps
8. High Knee Run Progression 2x40 yds 11. Mirror Star Drill
Speed Training a. 4 Reps
1. Staggered Arm Swings 12 x 5 Sec 12. Tires / Ropes / Ladder
2. Wall Drills (Accelerated Marches)2 x 20 a. 4 Reps
3. Build Up Sprints (1 Min Rest) 3 x 60 Yds Position Specific Drills
4. Sprint/Jog/Sprint/Jog/Sprint 2 x 100 Yds 30 Minutes of Position Drills
5. Hill Sprints 4 x 40 Yds

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

 Page 50
WEEK 12 (August 3 – August 7 )
Max Out Phase - 90 sec between sets. 120 sec between exercises.

MOVE THE WEGHT !!!

“Everybody wanna be big, but nobody wanna lift no HEAVY, A**,
WEIGHT!!!”
Wednesday August 5th, 2015
*****PRE WORKOUT- 4 Way Resistive Neck x12 each way *****
Power Cleans 3/2/2/1 3x___ 2x___ 2x___ 1x___
Front Squat 3/2/2/1 3x___ 2x___ 2x___ 1x___
CG Bench Press 3x6 6x___ 6x___ 6x___
Incline DB Bench Press 3x6 6x___ 6x___ 6x___
Bent Over Row 3x6 6x___ 6x___ 6x___
SuperSet 3 x 10
- Front Raise 10x___ 10x___ 10x___
- Lateral Raise 10x___ 10x___ 10x___
Reverse Bench Fly’s (Pause) 3 x 10 10x___ 10x___ 10x___
Core
Straight Leg Ball Exchange x25 Functional Balance
Dumbbell Side Bends x20 each Dyno Disk SL Squats x10 each
Swimming on Knees x10 each SL Dyno Disk w/ MB Chest Passes x10 each
Aquaman on Balance Ball x15 Balance Ball Sits w/out Legs x1 Min
Injury Reduction Lower Body Pylos
Supine Hip Flexor / IT Band Stretch x30 Sec Cycle Split Squat Jumps x10 each
Partner Quad Stretch x30 Sec SL Lateral Deep Squat Jumps x10 each
Standing Hamstring x30 Sec SL Box Jumps x10 each
Rotator Cuff Stretch x30 Sec

Thursday August 7th, 2014

Speed Warm-Up
1. Ankle Flips 2x15 yds Agility
2. Ankling 2x15 yds 17. Square Drill
3. Straight Leg Shuffle 2x15 yds a. Sprint/Sprint/Sprint/Sprint
4. A Skip 2x15 yds b. Sprint/Shuffle/Sprint/Sprint
5. B Skip 2x15 yds c. BackPedal/Sprint/Sprint/Sprint
6. Power Skips 2x30 yds d. BackPedal/Shuffle/Sprint/Sprint
7. Bounding 2 x 30 yds 18. Pro Shuttle Agility
8. High Knee Run Progression 2x40 yds a. 4 Reps
Speed Training 19. NFL 3 Cone Drill
8. Wall Drills (Accelerated Marches) 2 x 20 Reps a. 4 Reps
9. Build Up Sprints (1 Min Rest) 3 x 60 Yds Position-Specific Drills
10. Sprint/Jog/Sprint/Jog/Sprint 2 x 100 Yds 30 Minutes of Position Drills
11. Ankle Flips/Bound/Sprint (60yds) 2 x 60 Yds
12. 1-Leg Power Hop/Bound/Sprint (60yds) 2 x 60 Yds
13. Jog/Stride/Sprint (60Yds) 2 x 60 Yds
14. ALL OUT SPRINTS 2 x 40 Yds

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com

 Page 51
WEEK 12 (August 3 – August 7 )
Max Out Phase - 90 sec between sets. 120 sec between exercises.

MOVE THE WEGHT !!!

“Everybody wanna be big, but nobody wanna lift no HEAVY, A**,
WEIGHT!!!”
Friday August 7th, 2014
*****PRE WORKOUT- Scap Pushups x1min*****

Hang Clean 3/2/1 6x___ 6x___ 6x___ 6x___

1 & ½ Rep Bench 3/2/2 6x___ 6x___ 6x___ 6x___
1 & ½ Rep Squat 3/2/2 6x___ 6x___ 6x___ 6x___
1-Arm DB Rows 3 x 10 10x___ 10x___ 10x___
Machine Row 3 x 10 10x___ 10x___ 10x___
Pullups 2 x Max x___ x___
Arms 3 x 10
- BI’s 10x___ 10x___ 10x___
- TRI’s 12x___ 12x___ 12x___
Core
45 Ib Circuit
- Suitcase 2 x 10
- Toe Touch 2 x 10
- Leg Raise 2 x 10 (hold weight out over head)
Explosive Situp on Glute Ham 1 x 10(Twist and Touch Opposite Foot)
Back Ext on Glute Ham 1 x 15
Injury Reduction
Tubing Circuit 1 x 12 each way
Rice (or Forearms) 1 x 100 each arm
Lateral Band Walks 1 x 15 each way
Total Body Pylos
Behind Back Clap Pushups 1 x 10
Single Arm Pushups 1 x 10
Quick Hands 1 x 30 Sec
Squat Jumps Side-to-Side 1 x 30
Box Jumps 2 x 25
Conditioning
5 Fifths Skill (60 Sec) Mid (70 Sec) Big (80 Sec)

Coach Mitch Hairston (304) 952-6077 hairston6616@gmail.com