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UW-LA CROSSE FOOTBALL STRENGTH & CONDITIONING

Off-Season Training Program

Be sure to check out our exercise videos section for help on lifts you're not familiar with!

Strength Training	Running	DESCRIPTION
Week of July 7th (All Players)	Week of July 7th (All Players)	Start of the push to camp... This is the start of a 3 week block with an emphasis on max strength and power... For the running, follow the workout listed under your position specific drills...
Week of July 14th (All Players)	Week of July 14th (All Players)	A little lower volume this week...
Week of July 21st (All Players)	Week of July 21st (All Players)	Last week of the 3 week max strength/power block... New focus next week.

= Indicates current training phase

Football Data Entry

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FOOTBALL DYNAMIC WARM-UP (FDWU)

1. Perform 10 reps of each followed by 50m acceleration & 50m walk (This segment should last approximately 10 minutes):

** DRINK WATER **

2. Perform 2 to 3 dynamic exercises from the Lateral 1 or Lateral 2 warm-up protocols

3. A & B Marches & Skips - Perform 2 to 3 reps of 20 to 30 yards for each

4. If just performing the warm-up, be sure to end with 4 or 5 build-up runs of 40 to 50 yards

** DRINK WATER **

GENERAL PHYSICAL PREPARATION (GPP):

1. Mountain Climbers (30 seconds)

2. Slalom Jumps (30 seconds)

3. Burpees (30 seconds)

4. Split Shuffles (30 seconds)

Links to Resources:

Hip Stability Circuit and Hurdle Mobility Movements - Scroll to bottom and look through the hurdle videos...you should be doing these as part of your hip work!
Options for lower-body injured players

All workouts created by Adam Maronde, BS, CSCS & Kaitlin Sweeney, BS, CSCS

Skill patterns & conditioning created by Yaw Baidoo, MS, CSCS & Jim White, MS, CSCS

Questions? E-mail Adam Maronde or Kaitlin Sweeney

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