MORGAN STATE

2017 FOOTBALL

SUMMER Strength
and Running Plan
“HARD WORK…WORKS”
Contact Info:
Coach Andrew McKay
Head Strength and Conditioning Coach

CONTACT INFO:
[email protected]
Office- (443) 885-4343
Cell- (231) 629-5550

Please, contact me with any questions. Have a GREAT summer! I

look forward to seeing your progress in the FALL!!!

TABLE OF CONTENTS:
1. CALENDAR
2. STRENGTH TRAINING
3. JAVOREK ABS
4. LINEAR/SPEED TRAINING
5. CHANGE OF DIRECTION TRAINING
6. CONDITIONING DRILLS/TEST
 MORGAN STATE UNIVERSITY FOOTBALL TRAINING SUMMER 2017
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

JUNE 5/29 MEMORIAL DAY 5/30 WORKOUTS BEGIN 5/31 LIFT: ACCORDING 1 LIFT: ACCORDING TO 2 LIFT: ACCORDING TO 3
LIFT: ACCORDING TO TO YOUR SHEET YOUR SHEET YOUR SHEET
YOUR SHEET RUN: STRIDE-SPRINT- RUN: W-DRILL L1 & RUN: PLYO STARTS L1 &
RUN: BAG DRILLS L1 & STRIDE L1& FORM RUN T-DRILL L1 INTERVAL SPRINT
ZIG-ZAG DRILLS L1 TO SPRINT L1 CONDITIONING: 300 LADDER L1
CONDITIONING: 1/2 CONDITIONING: 110 YDS YARD SHUTTLE X 4 CONDITIONING: 300
GASSERS X 6 X8 YARD RUNS X 3

4 5 LIFT: ACCORDING TO 6 LIFT: ACCORDING TO 7 LIFT: ACCORDING TO 8 LIFT: ACCORDING TO 9 10

YOUR SHEET YOUR SHEET YOUR SHEET YOUR SHEET CONDITIONING:
RUN: BAG DRILLS L1 & RUN: STRIDE-SPRINT- RUN: W-DRILL L1 & RUN: PLYO STARTS L1 & 110'S x 16 (Times and
ZIG-ZAG DRILLS L1 STRIDE L1& FORM RUN T-DRILL L1 INTERVAL SPRINT Rest ON ATTACHED
CONDITIONING: 300 TO SPRINT L1 CONDITIONING: 300 LADDER L1 SHEET) AND
YARD RUNS x 4 YARD SHUTTLE x 3 STRETCH

11 12 LIFT: ACCORDING TO 13 LIFT: ACCORDING TO 14 LIFT: ACCORDING TO 15 LIFT: ACCORDING TO 16 17

YOUR SHEET YOUR SHEET YOUR SHEET YOUR SHEET CONDITIONING:
RUN: STAR DRILL L1 & S- RUN: INTERVAL SPRINT RUN: SQUARE DRILL L1& RUN: SPRINT STARTS X 8 110'S x 16 (Times and
DRILL L1 TRAINING X 1 L-FIGURE 8 DRILL L1 (10 YARDS) & STRIDE Rest ON ATTACHED
CONDITIONING: 300 CONDITIONING: 300 THE LADDER X 1 SHEET)
YARD RUNS x 4 YARD SHUTTLE x 3 AND STRETCH

18 19 LIFT: ACCORDING TO 20 LIFT: ACCORDING TO 21 LIFT: ACCORDING TO 22 LIFT: ACCORING TO 23 24

YOUR SHEET YOUR SHEET YOUR SHEET YOUR SHEET CONDITIONING:
RUN: STAR DRILL L1 & S- RUN: INTERVAL SPRINT RUN: SQUARE DRILL L1& RUN: LARGE TEMPO RUN 110'S x 16 (Times and
DRILL L1 TRAINING X 1 L-FIGURE 8 DRILL L1 & STRETCH Rest ON ATTACHED
CONDITIONING: 300 CONDITIONING: 300 SHEET)
YARD RUNS x 4 YARD SHUTTLE x 3 AND STRETCH

25 26 LIFT: ACCORDING TO 27 LIFT: ACCORDING TO 28 LIFT: ACCORDING TO 29 LIFT: ACCORDING TO 30

YOUR SHEET YOUR SHEET YOUR SHEET YOUR SHEET CONDITIONING:
RUN: BAG DRILLS L2 & RUN: STRIDE-SPRINT- RUN: W-DRILL L2 & RUN: PLYO STARTS L2 & 110'S x 16 (Times and
ZIG-ZAG DRILLS L2 STRIDE L2& FORM RUN T-DRILL L2 INTERVAL SPRINT Rest ON ATTACHED
CONDITIONING: 300 TO SPRINT L2 CONDITIONING: 300 LADDER L2 SHEET)
YARD RUNS x 4 YARD SHUTTLE x 3 AND STRETCH
 MORGAN STATE UNIVERSITY FOOTBALL TRAINING SUMMER 2017
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
3 LIFT: ACCORDING TO 4 Happy JULY 4th 5 LIFT: ACCORDING TO 6 LIFT: ACCORDING TO 7 8
JULY YOUR SHEET YOUR SHEET YOUR SHEET CONDITIONING:
RUN: BAG DRILLS L2 & RUN: STRIDE-SPRINT- RUN: W-DRILL L2 & 110'S x 16 (Times and
ZIG-ZAG DRILLS L2 STRIDE L2& FORM RUN T-DRILL L2 Rest ON ATTACHED
CONDITIONING: 300 TO SPRINT L2 CONDITIONING: 300 SHEET)
YARD RUNS x 5 YARD SHUTTLE x 4 AND STRETCH

9 10 LIFT: ACCORDING TO 11 LIFT: ACCORDING TO 12 LIFT: ACCORDING TO 13 LIFT: ACCORDING TO 14 15

YOUR SHEET YOUR SHEET YOUR SHEET YOUR SHEET CONDITIONING:
RUN: STAR DRILL L2 & S- RUN: FALLING STARTS X RUN: SQUARE DRILL L2& RUN: SPRINT STARTS X 110'S x 16 (Times and
DRILL L2 8 & INTERVAL SPRINT L-FIGURE 8 DRILL L2 10 (10 YARDS) & STRIDE Rest ON ATTACHED
CONDITIONING: 300 TRAINING X 1 + A HALF CONDITIONING: 300 THE LADDER X 1 SHEET)
YARD RUNS x 5 YARD SHUTTLE x 4 AND STRETCH

16 17 LIFT: ACCORDING TO 18 LIFT: ACCORDING TO 19 LIFT: ACCORDING TO 20 LIFT: ACCORING TO 21 22

YOUR SHEET YOUR SHEET YOUR SHEET YOUR SHEET CONDITIONING:
RUN: STAR DRILL L2 & S- RUN: FALLING STARTS X RUN: SQUARE DRILL L2& RUN: LARGE TEMPO RUN 110'S x 16 (Times and
DRILL L2 8 & INTERVAL SPRINT L-FIGURE 8 DRILL L2 & STRETCH Rest ON ATTACHED
CONDITIONING: 300 TRAINING X 1 + A HALF CONDITIONING: 300 SHEET) AND
YARD RUNS x 5 YARD SHUTTLE x 4 STRETCH

23 24 LIFT: ACCORDING TO 25 LIFT: ACCORDING TO 26 LIFT: ACCORDING TO 27 LIFT: ACCORDING TO 28 29

YOUR SHEET YOUR SHEET YOUR SHEET YOUR SHEET CONDITIONING:
RUN: STAR DRILL L2 & S- RUN: FALLING STARTS X RUN: SQUARE DRILL L2& RUN: SPRINT STARTS X 110'S x 16 (Times and
DRILL L2 8 & INTERVAL SPRINT L-FIGURE 8 DRILL L2 10 (10 YARDS) & STRIDE Rest ON ATTACHED
CONDITIONING: 300 TRAINING X 1 + A HALF CONDITIONING: 300 THE LADDER X 1 SHEET)
YARD RUNS x 5 YARD SHUTTLE x 4 AND STRETCH

30 31 LIFT: ACCORDING TO 8/1 LIFT: ACCORDING 8/2 LIFT: ACCORDING 8/3 LIFT: ACCORDING 8/4
YOUR SHEET TO YOUR SHEET TO YOUR SHEET TO YOUR SHEET CONDITIONING:
RUN: STAR DRILL L2 & S- RUN: FALLING STARTS X RUN: SQUARE DRILL L2& RUN: SPRINT STARTS X 110'S x 16 (Times and
DRILL L2 8 & INTERVAL SPRINT L-FIGURE 8 DRILL L2 10 (10 YARDS) & STRIDE Rest ON ATTACHED
CONDITIONING: 300 TRAINING X 1 + A HALF CONDITIONING: 300 THE LADDER X 1 SHEET)
YARD RUNS x 5 YARD SHUTTLE x 4 AND STRETCH
 MORGAN STATE
2017 FOOTBALL

Strength Training
“In order to be GREAT: You must get COMFORTABLE
being UNCOMFORTABLE”
 MORGAN STATEUNIVERSITY FOOTBALL STRENGTH TRAINING SUMMER 2017
WEEK 1 WEEK 2 WEEK 3 WEEK 4 DELOAD
EXERCISES DAY #1 DAY #1 DAY #1 DAY #1 AB CHOICES:
SIT-UPS
BENCH PRESS 5 3 5 WARM-UP x 5 ALT SIT-UPS
WARM-UP BAR x 10 5 3 3 WARM-UP x 5 SPREAD EAGLE SIT-UPS
WARM-UP x 5 5 3 2 5x40% FROM LAST WK CRUNCHES
5 3 1 5x50% FROM LAST WK LEGS ON GROUND CRUNCHES
HEAVY SET ----> 5 3 1 5x60% FROM LAST WK SIDE LYING CRUNCHES
DB INCLINE PRESS 3x10 3x10 3x10 2x10 SEA TURTLES
DB FRENCH PRESS 3x12 3x12 3x12 2x10 WINDSHIELD WIPERS
SKULLS CRUSHERS 3x10 3x10 3x10 2x10 JACK KNIVES
DB ROWS (HEAVY) 4x8e 4x8e 4x8e 2x10e ALT JACK KNIVES
LAT PULLDOWNS 3x12 3x12 3x12 2x10 LYING LEG RAISES
FACE PULLS 3x15 3x15 3x15 2x10 HANGING KNEE RAISES
PL8 SHOULDER COMBO (UP, LAT, BENT) 3x10e 3x10e 3x10e 2x8e HANGING LEG RAISES
ABS/CORE x200 x200 x200 x150 KNEE HUGS
*LAST SET OF BENCH PRESS SHOULD BE HEAVY BUT NOT TO FAILURE* SUPERMEN
RUNNING: CHANGE OF DIRECTION RUSSIAN TWISTS
FLEXIBILITY: UPPER BODY HIGH PLANK ALT KNEE TAPS
WEEK 1 WEEK 2 WEEK 3 WEEK 4 DELOAD HIGH PLANKS-COUNT SEC's as REPS
EXERCISES DAY #2 DAY #2 DAY #2 DAY #2 LOW PLANK-COUNT SEC's as REPS
SIDE PLANKS-COUNT SEC's as REPS
POWER CLEAN 5 3 5 WARM-UP x 5 6 INCHES-COUNT SEC's as REPS
WARM-UP HANG x 5 5 3 3 WARM-UP x 5 FLYING BUDDAHS-COUNT SEC's as REPS
WARM-UP SQUAT x 5 5 3 2 5x40% FROM LAST WK FLUTTER KICKS for REPS OR TIME
5 3 1 5x50% FROM LAST WK *WEIGHT CAN BE ADDED
HEAVY SET ----> 5 3 1 5x60% FROM LAST WK TO ANY EXERCISE*
PUSH PRESS 4x5 4x5 4x5 2x5
FRONT SQUATS 3x10 3x10 3x10 2x10
DB RDL 3x10 3x10 3x10 2x10
PULL-UPS 3x8 to 12 3x8 to 12 3x8 to 12 2x8
DB SHRUGS 3x15 3x15 3x15 2x10
BB BICEPS CURLS 3x10 3x10 3x10 2x10
UPRIGHT ROWS 3x10 3x10 3x10 2x10
ABS/CORE x200 x200 x200 x150
*LAST SET OF POWER CLEAN SHOULD BE HEAVY BUT NOT TO FAILURE*
RUNNING: LINEAR
FLEXIBILITY: LOWER BODY
 MORGAN STATEUNIVERSITY FOOTBALL STRENGTH TRAINING SUMMER 2017
WEEK 1 WEEK 2 WEEK 3 WEEK 4 DELOAD
EXERCISES DAY #3 DAY #3 DAY #3 DAY #3 AB CHOICES:
SIT-UPS
BB FRONT PRESS 5 3 5 WARM-UP x 5 ALT SIT-UPS
WARM-UP BAR x 10 5 3 3 WARM-UP x 5 SPREAD EAGLE SIT-UPS
WARM-UP x 5 5 3 2 5x40% FROM LAST WK CRUNCHES
5 3 1 5x50% FROM LAST WK LEGS ON GROUND CRUCNCHES
HEAVY SET ----> 5 3 1 5x60% FROM LAST WK SIDE LYING CRUNCHES
PUSH-UPS 3x15-20 3x15-20 3x15-20 2x10-15 SEA TURTLES
TRICEPS EXTENSIONS 3x15 3x15 3x15 2x10 WINDSHIELD WIPERS
DB KICKBACKS 3x8e 3x8e 3x8e 2x6e JACK KNIVES
NECK FLEXION 3x10 3x10 3x10 2x10e ALT JACK KNIVES
BB SHRUGS (HEAVY) 4x8 4x8 4x8 2x10 LYING LEG RAISES
PL8 3-WAY RAISE (FR, Lat, Bent) 2x10e 2x10e 2x10e 2x8e HANGING KNEE RAISES
DB HAMMER CURLS 3x12 3x12 3x12 2x10 HANGING LEG RAISES
ABS/CORE x200 x200 x200 x150 KNEE HUGS
*LAST SET OF FRONT PRESS SHOULD BE HEAVY BUT NOT TO FAILURE* SUPERMEN
RUNNING: CHANGE OF DIRECTION RUSSIAN TWISTS
FLEXIBILITY: UPPER BODY HIGH PLANK ALT KNEE TAPS
WEEK 1 WEEK 2 WEEK 3 WEEK 4 DELOAD HIGH PLANKS-COUNT SEC's as REPS
EXERCISES DAY #4 DAY #4 DAY #4 DAY #4 LOW PLANK-COUNT SEC's as REPS
SIDE PLANKS-COUNT SEC's as REPS
SQUAT 5 3 5 WARM-UP x 5 6 INCHES-COUNT SEC's as REPS
WARM-UP BAR Xx 10 5 3 3 WARM-UP x 5 FLYING BUDDAHS-COUNT SEC's as REPS
WARM-UP x 5 5 3 2 5x40% FROM LAST WK FLUTTER KICKS for REPS OR TIME
5 3 1 5x50% FROM LAST WK *WEIGHT CAN BE ADDED
HEAVY SET ----> 5 3 1 5x60% FROM LAST WK TO ANY EXERCISE*
DB WALKING LUNGES 3x10e 3x10e 3x10e 2x10e
HAMSTRING CURLS 3x12 3x12 3x12 2x10
DB STEP-UPS 3x8e 3x8e 3x8e 2x6e
BB BENT ROWS 4x8 4x8 4x8 2x10
DB KROC ROWS 3x20e 3x20e 3x20e 2x15e
DB/KB LATERAL LUNGES 3x6e 3x6e 3x6e 2x8e
BB CALF RAISES 4x25 4x25 4x25 2x20
ABS/CORE x200 x200 x200 x150
*LAST SET OF SQUAT SHOULD BE HEAVY BUT NOT TO FAILURE*
RUNNING: LINEAR
FLEXIBILITY: LOWER BODY
 MORGAN STATEUNIVERSITY FOOTBALL STRENGTH TRAINING SUMMER 2017
WEEK 5 WEEK 6 WEEK 7 WEEK 8 DELOAD
EXERCISES DAY #1 DAY #1 DAY #1 DAY #1 AB CHOICES:
SIT-UPS
BENCH PRESS 5 3 5 WARM-UP x 5 ALT SIT-UPS
WARM-UP BAR X 10 5 3 3 WARM-UP x 5 SPREAD EAGLE SIT-UPS
WARM-UP X 5 5 3 2 5x40% FROM LAST WK CRUNCHES
5 3 1 5x50% FROM LAST WK LEGS ON GROUND CRUCNCHES
HEAVY SET ----> 5 3 1 5x60% FROM LAST WK SIDE LYING CRUNCHES
DB FLOOR PRESS 3x10 3x10 3x10 2x10 SEA TURTLES
INCLINE DB ELBOW OUT EXTENSIONS 3x12 3x12 3x12 2x10 WINDSHIELD WIPERS
DB FRENCH PRESS 3x15 3x15 3x15 2x10 JACK KNIVES
DB ROWS (HEAVY) 4x6e 4x6e 4x6e 2x10e ALT JACK KNIVES
WIDE-GRIP LAT PULLDOWNS 3x10 3x10 3x10 2x10 LYING LEG RAISES
3-WAY SHRUGS (R, L, BOTH) 3x10e 3x10e 3x10e 2x10e HANGING KNEE RAISES
PL8 SHOULDER COMBO (UP, LAT, BENT) 3x8e 3x8e 3x8e 2x8e HANGING LEG RAISES
ABS/CORE x200 x200 x200 x150 KNEE HUGS
*LAST SET OF BENCH PRESS SHOULD BE HEAVY BUT NOT TO FAILURE* SUPERMEN
RUNNING: CHANGE OF DIRECTION RUSSIAN TWISTS
FLEXIBILITY: UPPER BODY HIGH PLANK ALT KNEE TAPS
WEEK 5 WEEK 6 WEEK 7 WEEK 8 DELOAD HIGH PLANKS-COUNT SEC's as REPS
EXERCISES DAY #2 DAY #2 DAY #2 DAY #2 LOW PLANK-COUNT SEC's as REPS
SIDE PLANKS-COUNT SEC's as REPS
POWER CLEAN 5 3 5 WARM-UP x 5 6 INCHES-COUNT SEC's as REPS
WARM-UP HANG x 5 5 3 3 WARM-UP x 5 FLYING BUDDAHS-COUNT SEC's as REPS
WARM-UP SQUAT x 5 5 3 2 5x40% FROM LAST WK FLUTTER KICKS for REPS OR TIME
5 3 1 5x50% FROM LAST WK *WEIGHT CAN BE ADDED
HEAVY SET ----> 5 3 1 5x60% FROM LAST WK TO ANY EXERCISE*
PUSH JERK 4x5 4x5 4x5 2x5
FRONT SQUATS 3x8 3x8 3x8 2x10
S.L. DB/KB RDL's 3x10e 3x10e 3x10e 2x8e
DB GLUTE BRIDGE 3x12 3x12 3x12 2x10
DB SHRUGS 3x20 3x20 3x20 2x10
BB REVERSE BICEPS CURLS 3x10 3x10 3x10 2x10
MONSTER WALKS 3x10e 3x10e 3x10e 2x10
ABS/CORE x200 x200 x200 x150
*LAST SET OF POWER CLEAN SHOULD BE HEAVY BUT NOT TO FAILURE*
RUNNING: LINEAR
FLEXIBILITY: UPPER BODY
 MORGAN STATEUNIVERSITY FOOTBALL STRENGTH TRAINING SUMMER 2017
WEEK 5 WEEK 6 WEEK 7 WEEK 8 DELOAD
EXERCISES DAY #3 DAY #3 DAY #3 DAY #3 AB CHOICES:
SIT-UPS
BB FRONT PRESS 5 3 5 WARM-UP x 5 ALT SIT-UPS
WARM-UP BAR x 10 5 3 3 WARM-UP x 5 SPREAD EAGLE SIT-UPS
WARM-UP x 5 5 3 2 5x40% FROM LAST WK CRUNCHES
5 3 1 5x50% FROM LAST WK LEGS ON GROUND CRUCNCHES
HEAVY SET ----> 5 3 1 5x60% FROM LAST WK SIDE LYING CRUNCHES
PUSH-UPS 3x20-25 3x20-25 3x20-25 2x10-15 SEA TURTLES
TRICEPS EXTENSIONS 3x20 3x20 3x20 2x10 WINDSHIELD WIPERS
DB KICKBACKS 3x10e 3x10e 3x10e 2x8e JACK KNIVES
NECK FLEXION 3x12 3x12 3x12 2x10 ALT JACK KNIVES
BB SHRUGS (HEAVY) 4x10 4x10 4x10 2x10 LYING LEG RAISES
PL8 3-WAY RAISE (FR, Lat, Bent) 3x10e 3x10e 3x10e 2x8e HANGING KNEE RAISES
DB HAMMER CURLS 3x15 3x15 3x15 2x10 HANGING LEG RAISES
ABS/CORE x200 x200 x200 x150 KNEE HUGS
*LAST SET OF FRONT PRESS SHOULD BE HEAVY BUT NOT TO FAILURE* SUPERMEN
RUNNING: CHANGE OF DIRECTION RUSSIAN TWISTS
FLEXIBILITY: UPPER BODY HIGH PLANK ALT KNEE TAPS
WEEK 5 WEEK 6 WEEK 7 WEEK 8 DELOAD HIGH PLANKS-COUNT SEC's as REPS
EXERCISES DAY #4 DAY #4 DAY #4 DAY #4 LOW PLANK-COUNT SEC's as REPS
SIDE PLANKS-COUNT SEC's as REPS
SQUAT 5 3 5 WARM-UP x 5 6 INCHES-COUNT SEC's as REPS
WARM-UP BAR x 10 5 3 3 WARM-UP x 5 FLYING BUDDAHS-COUNT SEC's as REPS
WARM-UP x 5 5 3 2 5x40% FROM LAST WK FLUTTER KICKS for REPS OR TIME
5 3 1 5x50% FROM LAST WK *WEIGHT CAN BE ADDED
HEAVY SET ----> 5 3 1 5x60% FROM LAST WK TO ANY EXERCISE*
BB LUNGES 3x10e 3x10e 3x10e 2x10e
BB RDL's 3x10 3x10 3x10 2x10
BB STEP-UPS 3x5e 3x5e 3x5e 2x5e
CHIN-UPS 3x8 to 12 3x8 to 12 3x8 to 12 2x8
DB KROC ROWS 3x25e 3x25e 3x25e 2x15e
DB/KB LATERAL LUNGES 3x8e 3x8e 3x8e 2x8e
SEATED DB CALF RAISES 4x25 4x25 4x25 2x20
ABS/CORE x200 x200 x200 x150
*LAST SET OF SQUAT SHOULD BE HEAVY BUT NOT TO FAILURE*
RUNNING: LINEAR
FLEXIBILITY: LOWER BODY
 MORGAN STATEUNIVERSITY FOOTBALL STRENGTH TRAINING SUMMER 2017
WEEK 9 WEEK 10
EXERCISES DAY #1 DAY #1 AB CHOICES:
SIT-UPS
BENCH PRESS 5 5 ALT SIT-UPS
WARM-UP BAR x 10 5 5 SPREAD EAGLE SIT-UPS
WARM-UP x 5 5 5 CRUNCHES
5 5 LEGS ON GROUND CRUCNCHES
HEAVY SET ----> 5 3 SIDE LYING CRUNCHES
DB FLOOR PRESS 3x10 3x10 SEA TURTLES
INCLINE DB ELBOW OUT EXTENSIONS 3x12 3x12 WINDSHIELD WIPERS
DB FRENCH PRESS 3x20 3x20 JACK KNIVES
DB ROWS (HEAVY) 4x6e 4x6e ALT JACK KNIVES
WIDE-GRIP LAT PULLDOWNS 3x10 3x10 LYING LEG RAISES
3-WAY SHRUGS (R, L, BOTH) 3x10e 3x10e HANGING KNEE RAISES
PL8 SHOULDER COMBO (UP, LAT, BENT) 3x8e 3x8e HANGING LEG RAISES
ABS/CORE x200 x200 KNEE HUGS
*LAST SET OF BENCH PRESS SHOULD BE HEAVY BUT NOT TO FAILURE* SUPERMEN
RUNNING: CHANGE OF DIRECTION RUSSIAN TWISTS
FLEXIBILITY: UPPER BODY HIGH PLANK ALT KNEE TAPS
WEEK 9 WEEK 10 HIGH PLANKS-COUNT SEC's as REPS
EXERCISES DAY #2 DAY #2 LOW PLANK-COUNT SEC's as REPS
SIDE PLANKS-COUNT SEC's as REPS
POWER CLEAN 5 5 6 INCHES-COUNT SEC's as REPS
WARM-UP HANG x 5 5 5 FLYING BUDDAHS-COUNT SEC's as REPS
WARM-UP SQUAT x 5 5 5 FLUTTER KICKS for REPS OR TIME
5 5 *WEIGHT CAN BE ADDED
HEAVY SET ----> 5 3 TO ANY EXERCISE*
PUSH JERK 4x5 4x5
FRONT SQUATS 3x8 3x8
S.L. DB/KB RDL's 3x10e 3x10e
DB GLUTE BRIDGE 3x12 3x12
DB SHRUGS 3x20 3x20
BB REVERSE BICEPS CURLS 3x10 3x10
MONSTER WALKS 3x10e 3x10e
ABS/CORE x200 x200
*LAST SET OF POWER CLEAN SHOULD BE HEAVY BUT NOT TO FAILURE*
RUNNING: LINEAR
FLEXIBILITY: UPPER BODY
 MORGAN STATEUNIVERSITY FOOTBALL STRENGTH TRAINING SUMMER 2017
WEEK 9 WEEK 10
EXERCISES DAY #3 DAY #3 AB CHOICES:
SIT-UPS
BB FRONT PRESS 5 3 ALT SIT-UPS
WARM-UP BAR x 10 5 3 SPREAD EAGLE SIT-UPS
WARM-UP x 5 5 3 CRUNCHES
5 3 LEGS ON GROUND CRUCNCHES
HEAVY SET ----> 5 3 SIDE LYING CRUNCHES
PUSH-UPS 3x25-30 3x25-30 SEA TURTLES
TRICEPS EXTENSIONS 3x25-30 3x25-30 WINDSHIELD WIPERS
DB KICKBACKS 3x12e 3x12e JACK KNIVES
NECK FLEXION 3x15 3x15 ALT JACK KNIVES
BB SHRUGS (HEAVY) 4x12 4x12 LYING LEG RAISES
PL8 3-WAY RAISE (FR, Lat, Bent) 3x10e 3x10e HANGING KNEE RAISES
DB HAMMER CURLS 3x20 3x20 HANGING LEG RAISES
ABS/CORE x200 x200 KNEE HUGS
*LAST SET OF FRONT PRESS SHOULD BE HEAVY BUT NOT TO FAILURE* SUPERMEN
RUNNING: CHANGE OF DIRECTION RUSSIAN TWISTS
FLEXIBILITY: UPPER BODY HIGH PLANK ALT KNEE TAPS
WEEK 9 WEEK 10 HIGH PLANKS-COUNT SEC's as REPS
EXERCISES DAY #4 DAY #4 LOW PLANK-COUNT SEC's as REPS
SIDE PLANKS-COUNT SEC's as REPS
SQUAT 5 5 6 INCHES-COUNT SEC's as REPS
WARM-UP BAR x 10 5 5 FLYING BUDDAHS-COUNT SEC's as REPS
WARM-UP x 5 5 3 FLUTTER KICKS for REPS OR TIME
5 3 *WEIGHT CAN BE ADDED
HEAVY SET ----> 5 3 TO ANY EXERCISE*
BB LUNGES 3x10e 3x10e
BB RDL's 3x10 3x10
DB ARNOLD PRESS 3x12 3x12
CHIN-UPS 3x8 to 12 3x8 to 12
DB KROC ROWS 3x25e 3x25e
DB/KB LATERAL LUNGES 3x8e 3x8e
SEATED DB CALF RAISES 4x25 4x25
ABS/CORE x200 x200
*LAST SET OF SQUAT SHOULD BE HEAVY BUT NOT TO FAILURE*
RUNNING: CHANGE OF DIRECTION
FLEXIBILITY: LOWER BODY
JAVOREK AB PROGRAM #1 JAVOREK AB PROGRAM #2
KNEE HUGS 15 KNEE HUGS 15
CRUNCHES 20 CRUNCHES 20
LYING LEG RAISES 15 LYING LEG RAISES 15
CRUNCHES 10 CRUNCHES 20
JACK KNIVES 10 ALT. JACK KNIVES 20
CRUNCHES 10 CRUNCHES 10
ALT. SIT UPS 20 ALT. SIT UPS 20
CRUNCHES 10 CRUNCHES 10
JACK KNIVES 10 ALT. JACK KNIVES 20
SIT UPS 20 SIT UPS 20
CRUNCHES 10 CRUNCHES 20
ALT. SIT UPS 20 ALT. SIT UPS 20
CRUNCHES 10 CRUNCHES 20
JACK KNIVES 10 ALT. JACK KNIVES 10
FRONT PLANK 30 SEC FRONT PLANK 30 SEC
JACK KNIVES 10 ALT. JACK KNIVES 20
CRUNCHES 10 CRUNCHES 10
JACK KNIVES 10 SIT UPS 20
FRONT PLANK 30 SEC ALT. JACK KNIVES 10
CRUNCHES 15 FRONT PLANK 30 SEC
CRUNCHES 20
SIT UPS 20

JAVOREK BASIC PROGRAM #1 (JBP 1) JAVOREK BASIC PROGRAM #2 (JBP 2)

SIT UPS 10 SIT UPS 10
ALT. SIT UPS 10 ALT. SIT UPS 10
ALT. JACK KNIVES 10 ALT. JACK KNIVES 10
SIT UPS 10 SIT UPS 10
ALT. JACK KNIVES 10 ALT. JACK KNIVES 10
ALT. SIT UPS 10 ALT. SIT UPS 10
JACK KNIVES 10 JACK KNIVES 10
*COMPLETE AS A CIRCUIT FOR 4 ROUNDS* SIT UPS 10
ALT. JACK KNIVES 10
ALT. SIT UPS 10
JACK KNIVES 10
*COMPLETE AS A CIRCUIT FOR 3 ROUNDS*
 MORGAN STATE
2017 FOOTBALL

Linear Speed
Training
“In order to be GREAT: You must get COMFORTABLE
being UNCOMFORTABLE”
 FORM RUNNING PROGRAM

A. MARCHING
1. DRIVE KNEES HIGH AND FORCEFULLY (PARALLEL TO THE GROUND).
2. WHEN ONE LEG IS LIFTED, THE OTHER LEG SHOULD BE FULLY EXTENDED.
3. BEND SLIGHTLY FORWARD AT THE WAIST, BACK STRAIGHT.
4. DRIVE ELBOWS.
5. RELAX FACE, ARMS, AND HANDS.
6. TAKE SHORT ONE FOOT STEPS.
AVOID:
1. LIFTING THIGHS TOO HIGH OR NOT HIGH ENOUGH.
2. INCOMPLETE EXTENSION OF THE LEGS AT ANKLE, HIP, AND
KNEE JOINTS.
3. LEANING BACK.
4. TAKING STEPS TOO LONG.
5. TENSING FACE AND ARMS.

B. QUICK MARCH
1. SAME AS MARCHING, BUT FASTER.

C. POWER SKIPS
1. EXPLODE FORWARD FROM ONE LEG TO THE OTHER ACHIEVING A NATURAL
DISTANCE AND HEIGHT.
2. DRIVE OFF THE BALLS OF THE FEET.
3. THIGHS COME PARALLEL WITH THE GROUND.
4. PUMP THE ARMS IN COORDINATION WITH LEG MOVEMENTS.
AVOID:
1. ACHIEVING TOO MUCH HEIGHT AND DISTANCE.
2. GOING TOO FAST.
3. TENSION IN HANDS, FACE, AND NECK.

D. BUTT KICKS
1. ALTERNATELY SWING HEEL OF EACH FOOT UP TO BUTTOCKS.
2. HAVE A SLIGHT FORWARD BODY LEAN.
3. ACTION IS A QUICK AND SMOOTH SWINGING MOTION PRODUCED LARGELY
AT THE KNEE JOINT.
AVOID:
1. MOVING FORWARD TOO FAST. (GET MANY REPITITIONS IN A SHORT
DISTANCE).
2. USING ARMS.
3. LIFTING THE KNEES BY FLEXING THE HIPS.

E. 40 YARD STRIDE (60% OF MAXIMAL EFFORT)

CONCENTRATE ON THE FOLLOWING POINTS:
1. DRIVE THRU HIND LEG, EXTENDING COMPLETELY AT ANKLES, KNEES, AND
HIPS.
2. SWING HEEL UP TO THE HIP.
3. LEG CARRIES TO HIGH KNEE, SO THIGH IS PARALLEL WITH THE GROUND.
4. REACH WITH THE FORELEG.
5. ARMS AT A 90% ANGLE, SWINGING INDEPENDENT OF SHOULDERS STRAIGHT
FORWARD AND BACK. (KEEP ELBOWS TIGHT TO BODY).
6. ON BACKSWING, DRIVE ELBOWS BACK AND UP.
7. ON FOREWARD SWING, HAND COMES TO THE LEVEL OF THE SHOULDERS.
8. EYES FOCUSED 70-80 YARDS AHEAD.
 9. HANDS, SHOULDERS, NECK, AND FACE RELAXED.
10. STRIDE LENGTH AND FREQUENCY SHOULD MATCH WITHIN A NATURAL
CONTEXT OF THE HIP.
AVOID:
1. INCOMPLETE EXTENSION OF THE LEGS.
2. TURNING TOES OUTWARD.
3. HEEL NOT COMING UP TO HIP.
4. THIGH NOT COMING THROUGH TO A PARALLEL POSITION WITH THE
GROUND.
5. NOT REACHING WITH THE FORELEG.
6. NOT DRIVING ELBOW BACK.
7. RAISING HAND ABOVE THE SHOULDERS ON FORWARD SWING.
8. DRIVING ARMS ACROSS THE BODY.
9. EXCESSIVE HEAD MOVEMENT.
10. NOT MATCHING A NATURAL STRIDE LENGTH AND FREQUENCY.
11. TENSION IN HANDS, SHOULDERS, NECK, AND FACE.

F. WALKING LUNGE
1. BODY IN AN UPRIGHT POSITION.
2. ALTERNATELY STEP FORWARD KEEPING BACK AND HIPS IN A STRAIGHT LINE.
3. REACH UP AND OUT IN A CONTINUOUS MOTION.
4. COORDINATE ARM MOVEMENT.
AVOID:
1. GOING TOO FAST.
2. NOT KEEPING BODY ALIGNED.
3. LETTING KNEE GO OVER TOP OF THE TOES.

G. BACKWARD LUNGE
1. BODY IN AN UPRIGHT POSITION.
2. ALTERNATELY STEP UP AND BACKWARD KEEPING BACK AND HIPS IN A
STRAIGHT LINE.
3. PAUSE FOR A SECOND AND SINK HIPS AFTER COMPLETING A STEP BEFORE
GATHERING FEET.
4. GATHER FEET BEFORE PERFORMING ANOTHER BACKWARD LUNGE.
AVOID:
1. GOING TOO FAST.
2. NOT KEEPING BODY ALIGNED.
3. STEPPING TOO SHORT. (REACH BACK AS FAR AS POSSIBLE).

H. BACKPEDAL
1. SLIGHT BEND IN HIPS.
2. RELAX UPPER BODY.
3. 70% OF MAXIMAL EFFORT.
AVOID:
1. NOT KEEPING BODY ALIGNED.
2. TAKING IMPROPER STEPS.
3. LEANING TOO FAR FORWARD OR TOO FAR BACKWARD.

I. 40 YARD STRIDE (70% OF MAXIMAL EFFORT)

1. CONCENTRATE ON THE SAME POINTS AS THE FIRST 40 YARD STRIDE.
THE FOLLOWING IS THE FORM RUNNING PROGRAM AND THE ORDER IN WHICH IT
IS TO BE PERFORMED BEFORE EACH RUNNING SESSION:

A. SOLIDERS – 2 X 20 YARDS
B. MARCHING – 2 X 10 YARDS
C. QUICK HIGH KNEES – 2 X 10 YARDS
D. POWER SKIP – 2 X 10 YARDS
E. HAM KICKS – 4 X 10 YARDS
F. 40 YARD STRIDE (60% OF MAXIMAL EFFORT) 2 X 40 YARDS
G. WALKING LUNGE - 2 X 10 YARDS
H. BACKWARD LUNGE – 2 X 10 YARDS
I. BACKWARD SKIP WITH OPEN HIP – 2 X 10 YARDS
J. BACKPEDAL. 2 X 15 YARDS.
K. 40 YARD STRIDE. (70% OF MAXIMAL EFFORT). 2 X 40 YARDS.
 STRIDE THE LADDER

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20 20

30 30

40 40

50 50

40 40

30 30

20 20

10 10

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BEARS
15 - 25 SECONDS REST BETWEEN EACH REP
 INTERVAL SPRINT TRAINING

1ST HALF 28 SPRINTS 2ND HALF 20 SPRINTS

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BEARS G

10 10

20 20

30 30

40 40

50 50

40 40

30 30

20 20

10 10

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BEARS
2 MINUTE REST BETWEEN HALVES
15-25 SECONDS REST BETWEEN EACH REP
 INTERVAL SPRINT LADDER

G
BEARS G

10 10

20 20

30 LEVEL ONE:
30
2 X 40YD
4 X 30YD 1 1/2 MIN REST AFTER
6 X 20YD
40 8 X 10YD
40
15 - 25 SECOND REST BTW. SPRINTS

50 50

LEVEL TWO:
4 X 40YD
40 6 X 30YD 1 1/2 MIN REST AFTER
40
8 X 20YD
10 X 10YD
15 - 25 SECOND REST BTW. SPRINTS
30 30

20 20

10 10

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BEARS
 STRIDE-SPRINT-STRIDE

G
BEARS
STRIDE-SPRINT-STRIDE FORM RUN TO SPRINT
G
FORM RUN 10YDS
1. HAM KICKS
10 LEVEL 1: 2. HIGH KNEES
10
RUN 6 3. POWR SKIP
REST 1MIN 4. BOUND
RUN 6
20 20
LEVEL 2: LEVEL 1:
RUN 7 RUN 2 HAM KICK
REST 1MIN RUN 2 HIGH KNEE
30 RUN 7 REST 2 MIN
30
RUN 2 POWER SKIP
LEVEL 3: RUN 2 BOUND
RUN 8
40 REST 1 MIN LEVEL 2:
40
RUN 8 RUN 3 HAM KICK
RUN 3 HIGH KNEE
REST 2 MIN
50 RUN 3 POWER SKIP
50
RUN 3 BOUND

LEVEL 3:
40 RUN 4 HAM KICK
40
RUN 4 HIGH KNEE
REST 2 MIN
RUN 4 POWER SKIP
30 RUN 4 BOUND
30

20 20

10 10

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BEARS
 MULTI-STARTS

G
BEARS 10 YARD STARTS G
LEVEL 1: LEVEL 2: LEVEL 3:
RUN 6 RUN 8 RUN 10
REST 1 MIN REST 1 MIN REST 1MIN
10 RUN 6 RUN 8 RUN 10
10

20 20
FALLING STARTS
LEVEL 1: LEVEL 2: LEVEL 3:
RUN 6 RUN 8 RUN 10
30 REST 1 MIN REST 1 MIN REST 1 MIN
30
RUN 6 RUN 8 RUN 10

40 40

PLYOMETRIC STARTS
LEVEL 1:
50 RUN 6 DEPTH JUMP STARTS
50
REST 1 MIN
RUN 6 KNEE TUCK STARTS
REST 1 MIN
40 RUN 6 RUSSIAN HOP STARTS
40

LEVEL 2:
RUN 8 DEPTH JUMP STARTS
30 REST 1 MIN
30
RUN 8 KNEE TUCK STARTS
REST 1 MIN
RUN 8 RUSSIAN HOP STARTS
20 20
LEVEL 3:
RUN 10 DEPTH JUMP STARTS
REST 1 MIN
10 RUN 10 KNEE TUCK STARTS
10
REST 1 MIN
RUN 10 RUSSIAN HOP STARTS

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 LARGE TEMPO

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40 40

50 50

40 40

30 30

20 20

10 10

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 MORGAN STATE
2017 FOOTBALL

Change Of
Direction Training
“In order to be GREAT: You must get COMFORTABLE
being UNCOMFORTABLE”
G
BEARS G
RUN THROUGH
BAG DRILL
LEVEL 1 LEVEL II LEVEL III
10 RUN 4 RUN 5 RUN 6 10
RUN 4 RUN 5 RUN 6
LATERAL RUN REST 1MIN REST 1MIN REST 1MIN
RUN 4 RUN 5 RUN 6
RUN 4 RUN 5 RUN 6
20 REST 1MIN
RUN 4
REST 1 MIN
RUN 5
REST 1 MIN
RUN 6
20
ANGLE RUN 2HND-BAG

30 30
WEAVE/BCKPEDAL

40 40
DIRECTIONAL WEAVE

50 STAR DRILL 50
*SHUFFLE, SPRINT, OR BACKPEDAL TO THE MIDDLE THEN SPRINT TO & BREAK DOWN AT EACH
NUMBERED POINT. JOG BACK TO THE STARTING POINT
LEVEL 1 LEVEL II LEVEL III
RUN 8 -SH/RT RUN 8-SH/RT RUN 8-SH/RT-UPD
40 REST 1 MIN REST 1 MIN REST 1 MIN 40
RUN 8 -SH/LFT RUN 8 -SH/LFT RUN 8-SH/LFT-UPD
REST 1MIN REST 1 MIN REST 1MIN
RUN 8 -SH/RT RUN 8 -SPRINT/RT RUN 8-SPRINT/RT-UPD
REST 1MIN REST 1 MIN REST 1 MIN
RUN 8 -SH/LFT RUN 8 -SPRINT/LFT RUN 8-SPRINT/LFT-UPD
30 REST 1 MIN REST 1 MIN
30
RUN 8 - BP/RT RUN 8-BP/RT
REST 1 MIN REST 1 MIN
RUN 8 - BP/LFT RUN 8 - BP/LFT

20 20

10 10

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G
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L - FIGURE 8

10 10

20 20

30 30
T- FIGURE 8

40 40

50 50
CROSS FIGURE 8

40 40

30 30

PROGRESSION FOR ALL THREE DRILLS

20 LEVEL 1 LEVEL II LEVEL III 20
RUN 5 RUN 6 RUN 7
REST 1 MIN REST 1 MIN REST 1 MIN
RUN 5 RUN 6 RUN 7

10 10

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BEARS
G
BEARS G
S - DRILL
LEVEL 1 LEVEL II LEVEL III
RUN 4 RUN 5 RUN 6
10 REST 1 MIN REST 1 MIN REST 1 MIN 10
RUN 4 RUN 5 RUN 6

20 20

30 30

40 40
T-DRILL/MINI - T
LEVEL 1 LEVEL II LEVEL III
RUN 3 RIGHT RUN 4 RIGHT RUN 5 RIGHT
REST 1 MIN REST 1 MIN REST 1 MIN
50 RUN 3 LEFT RUN 4 LEFT RUN 5 LEFT 50

40 40

30 30

SQUARE DRILL(BACKPEDAL,SHUFFLE,SPRINT,SPRINT)
LEVEL 1 LEVEL II LEVEL III
20 RUN 4 RIGHT RUN 5 RIGHT RUN 6 RIGHT 20
REST 1 MIN REST 1 MIN REST 1 MIN
RUN 4 LEFT RUN 5 LEFT RUN 6 LEFT

10 10

G G

BEARS
G
BEARS G
BEAR DRILL
LEVEL 1 LEVEL II LEVEL III
10 RUN 4-3 CONE RUN 4-3CONE RUN 4-3CONE
10
REST 1 MIN REST 1 MIN REST 1 MIN
RUN 4-3CONE RUN4-3CONE RUN 4- 3CONE
REST 1 MIN REST 1 MIN REST 1 MIN
RUN 4-3CONE RUN 4-3CONE RUN 4-4CONE
20 REST 1 MIN REST 1 MIN 20
RUN 4-4CONE RUN 4-4 CONE

30 30

W-DRILL / MINI W
LEVEL 1 LEVEL II LEVEL III
40 RUN 4 SPRINT RUN 5 SPRINT RUN 6 SPRINT 40
REST 1 MIN REST 1 MIN REST 1 MIN
RUN 4 BCKPDL RUN 5 BCKPDL RUN 6 BCKPDL
REST 1 MIN REST 1 MIN REST 1 MIN
RUN 4 SHUFFLE RUN 5 SHUFFLE RUN 6 SHUFFLE
50 50

40 40

30 30
ZIG - ZAG DRILL / MINI ZIG - ZAG
LEVEL 1 LEVEL II LEVEL III
RUN 4 RUN 5 RUN 6
20 REST 1 MIN REST 1 MIN REST 1 MIN 20
RUN 4 RUN 5 RUN 6

REG ZIG ZAG IN 10YDS WIDE

MINI ZIG ZAG IS 5YDS WIDE
10 10

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BEARS
 MORGAN STATE
2017 FOOTBALL

Conditioning
Training
“In order to be GREAT: You must get COMFORTABLE
being UNCOMFORTABLE”
 MORGAN STATE FOOTBALL
CONDITIONING DRILLS
110 YDS RUNS
Start

GL BEARS GL

10 10

20 20

30 30

40 40

50 50

40 40

30 30

20 20

10 10

GL Finish GL

MORGAN STATE
PASS TIMES:
BIG: 20 SECONDS
HYBRID: 18 SECONDS
SKILL: 16 SECONDS

REST INTERVALS:
WEEKS 1-3: 75 SECONDS BETWEEN REPS
WEEKS 4-6: 60 SECONDS BETWEEN REPS
WEEKS 7-9: 45 SECONDS BETWEEN REPS
 MORGAN STATE FOOTBALL
CONDITIONING DRILLS
300 YDS RUN

GL Start BEARS GL
Finish
10 10

20 20

30 30

40 40

50 50

40 40

30 30

20 20

10 10

GL GL

MORGAN STATE
PASS TIMES:
BIG: 70 SECONDS
HYBRID: 65 SECONDS
SKILL: 60 SECONDS

REST INTERVALS:
60 SECONDS REST BETWEEN REPS
 MORGAN STATE FOOTBALL
CONDITIONING DRILLS
300 YDS SHUTTLE (25 YRD TURNS)

GL BEARS GL

10 10

20 20

30 30

40 40

50 50

40 40

30 30
25 YARD LINE
20 20

10 10

GL Start Finish GL

MORGAN STATE
PASS TIMES:
BIG: 72 SECONDS
HYBRID: 67 SECONDS
SKILL: 62 SECONDS

REST INTERVALS:
2:45 Between Reps