COLLEGE of FAITH - Charlotte
"Come, follow me," Jesus said, "and I will send you out to fish for people." Mathew 4:19
SUMMER STRENGTH & CONDITIONING PROGRAM
Phase I
Warm up set prior to each excercise
Week 1 Week 2 Week 3
Monday
Hang Clean 4 SETS x 5 REPS @ 60% Max 4 SETS x 5 REPS @ 65% Max 4 SETS x 5 REPS @ 70% Max
3 Minute Rest
Back Squat 4 SETS x 10 REPS @ 60% Max 4 SETS x 10 REPS @ 65% Max 4 SETS x 10 REPS @ 70% Max
Pull-up or Pulldown 4 SETS x 10 REPS 4 SETS x 10 REPS 4 SETS x 10 REPS
DB Lunge or DB Step-up 4 SETS x 10 REPS 4 SETS x 10 REPS 4 SETS x 10 REPS
Biceps Curls 4 SETS x 10 REPS 4 SETS x 10 REPS 4 SETS x 10 REPS
Wednesday
Push Jerk-Behind Neck 4 SETS x 5 REPS @ 65% Max 4 SETS x 5 REPS @ 70% Max 4 SETS x 5 REPS @ 75% Max
rest 3:00 min
Bench Press 4 SETS x 10 REPS @ 60% Max 4 SETS x 10 REPS @ 65% Max 4 SETS x 8 REPS @ 70% Max
rest 3:00 min
DB Press 3 SETS x 10 REPS 3 SETS x 10 REPS 3 SETS x 10 REPS
rest 3:00 min
Leg Curl 4 SETS x 10 REPS 4 SETS x 10 REPS 4 SETS x 10 REPS
Triceps - choice 3 SETS x 10 REPS 3 SETS x 10 REPS 3 SETS x 10 REPS
Friday
High Pull 4 SETS x 5 REPS @ 60% Max 4 SETS x 5 REPS @ 65% Max 4 SETS x 5 REPS @ 70% Max
rest 3:00 min
Front Squat 4 SETS x 10 REPS @ 60% Max 4 SETS x 10 REPS @ 65% Max 4 SETS x 10 REPS @ 70% Max
rest 3:00 min
Incline Bench Press 4 SETS x 10 REPS @ 60% Max 4 SETS x 10 REPS @ 65% Max 4 SETS x 8 REPS @ 70% Max
rest 3:00 min
DB Row 4 SETS x 10 REPS @ 60% Max 4 SETS x 10 REPS @ 65% Max 4 SETS x 10 REPS @ 70% Max
rest 3:00 min
Bench Press 4 SETS x 10 REPS @ 60% Max 4 SETS x 10 REPS @ 65% Max 4 SETS x 8 REPS @ 70% Max
Arms - choice
CONTINUOUS WARM-UP
DYNAMIC FLEX
Exercise Reps
Slow Tempo
high knee walk & grab 2x50 Yards
heel up & grab 2x20 Yards
lunge walk 2x20 Yards
backwards lunge walk 2x20 Yards
backwards rdl walk 2x20 Yards
squat shuffle (each way) 2x20 Yards
Fast Tempo
high knee run 2x20 Yards
backwards high knee run 2x20 Yards
high knee carioca (each way) 2x20 Yards
heel-ups 2x20 Yards
Week 1 Week 2 Week 3
Reps Rest Reps Rest Reps Rest
Tuesday Warm Up Warm Up Warm Up
100 Yard Striders x4 None 100 Yard Striders x6 None 100 Yard Striders x8 None
Agility Drills x1 45 Sec Agility Drills x2 45 Sec Agility Drills x3 45 Sec
Thursday Warm Up Warm Up Warm Up
60 Yard Striders x4 35 Sec 60 Yard Striders x8 35 Sec 60 Yard Striders x8 35 Sec
100 Sprints x4 45 Sec 100 Sprints x6 40 Sec 100 Sprints x6 35 Sec
Agility Drills x1 45 Sec Agility Drills x2 40 Sec Agility Drills x3 35 Sec
AGILITY DRILLS
Phase II
Student-Athlete should have new 1 REP MAX (RM)
Warm up set prior to each excercise
Week 4 Week 5 Week 6 Week 7
Monday
Hang Clean 4 SETS x 5 REPS @ 60% Max 4 SETS x 5 REPS @ 65% Max 4 SETS x 5 REPS @ 70% Max REST
3 Minute Rest
Back Squat 4 SETS x 10 REPS @ 60% Max 4 SETS x 10 REPS @ 65% Max 4 SETS x 10 REPS @ 70% Max
3 Minute Rest
Pull-up or Pulldown 4 SETS x 10 REPS 4 SETS x 10 REPS 4 SETS x 10 REPS
DB Lunge or DB Step-up 4 SETS x 10 REPS 4 SETS x 10 REPS 4 SETS x 10 REPS
Biceps Curls 4 SETS x 10 REPS 4 SETS x 10 REPS 4 SETS x 10 REPS
Wednesday
Push Jerk-Behind Neck 4 SETS x 5 REPS @ 65% Max 4 SETS x 5 REPS @ 70% Max 4 SETS x 5 REPS @ 75% Max
rest 3:00 min
Bench Press 4 SETS x 10 REPS @ 60% Max 4 SETS x 10 REPS @ 65% Max 4 SETS x 8 REPS @ 70% Max
rest 3:00 min
DB Press 3 SETS x 10 REPS 3 SETS x 10 REPS 3 SETS x 10 REPS
rest 3:00 min
Leg Curl 4 SETS x 10 REPS 4 SETS x 10 REPS 4 SETS x 10 REPS
Triceps - choice 3 SETS x 10 REPS 3 SETS x 10 REPS 3 SETS x 10 REPS
Friday
High Pull 4 SETS x 5 REPS @ 60% Max 4 SETS x 5 REPS @ 65% Max 4 SETS x 5 REPS @ 70% Max
rest 3:00 min
Front Squat 4 SETS x 10 REPS @ 60% Max 4 SETS x 10 REPS @ 65% Max 4 SETS x 10 REPS @ 70% Max
rest 3:00 min
Incline Bench Press 4 SETS x 10 REPS @ 60% Max 4 SETS x 10 REPS @ 65% Max 4 SETS x 8 REPS @ 70% Max
rest 3:00 min
DB Row 4 SETS x 10 REPS @ 60% Max 4 SETS x 10 REPS @ 65% Max 4 SETS x 10 REPS @ 70% Max
rest 3:00 min
Bench Press 4 SETS x 10 REPS @ 60% Max 4 SETS x 10 REPS @ 65% Max 4 SETS x 8 REPS @ 70% Max
Arms - choice
CONTINUOUS WARM-UP
DYNAMIC FLEX
Exercise Reps
Slow Tempo
high knee walk & grab 2x50 Yards
heel up & grab 2x20 Yards
lunge walk 2x20 Yards
backwards lunge walk 2x20 Yards
backwards rdl walk 2x20 Yards
squat shuffle (each way) 2x20 Yards
Fast Tempo
high knee run 2x20 Yards
backwards high knee run 2x20 Yards
high knee carioca (each way) 2x20 Yards
heel-ups 2x20 Yards
Week 4 Week 5 Week 6
Reps Rest Reps Rest Reps Rest
Tuesday Warm Up Warm Up Warm Up
100 Yard Striders x4 None 100 Yard Striders x6 None 100 Yard Striders x8 None
Agility Drills x1 40 Sec Agility Drills x2 35 Sec Agility Drills x3 30 Sec
Thursday Warm Up Warm Up Warm Up
60 Yard Striders x4 30 Sec 60 Yard Striders x8 25 Sec 60 Yard Striders x8 20 Sec
100 Sprints x4 40 Sec 100 Sprints x6 35 Sec 100 Sprints x6 25 Sec
Agility Drills x1 40 Sec Agility Drills x2 40 Sec Agility Drills x3 35 Sec
AGILITY DRILLS
