ENDICOTT FOOTBALL STRENGTH PROGRAM WEEK 1 MONDAY MAY 15, 2006 TUESDAY MAY 16, 2006 FRIDAY MAY 19, 2006 THURSDAY MAY 18, 2006 EXERCISE EXERCISE

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1 WEEK 1 MONDAY MAY 15, 2006 TUESDAY MAY 16, 2006 BASEMENT 4 x 20 50% 5 x 12 50% 4 x 10 50% STANDING DB PRESS 5 x 20 ALTERNATE DB INCLINE PRESS 5 x 10 EACH SIDE TRICEP PUSH DOWN 4 x 12 40% THURSDAY MAY 18, 2006 FRIDAY MAY 19, 2006 HANG CLEAN TO FRONT 65% 60% 4 x 10 50% STANDING DB CURL & PRESS 5 x 10 PULL DOWN 5 x 10 WHEN THE CHARACTER OF A MAN IS NOT CLEAR TO YOU, LOOK AT HIS FRIENDS CICERO

2 WEEK 2 MONDAY MAY 22, 2006 TUESDAY MAY 23, x 5 3 x 8 2 x 8 3 x 8 1 x 8 PULL DOWN 65% PRO PRESS JUMP 50% TRICEP PUSH DOWN 4 x 12 THURSDAY MAY 25,2006 FRIDAY MAY 26, 2006 HANG CLEAN TO FRONT 68% JERK 2 x 5 OVERHEAD LUNGE 5x RUSSIAN 5 x 10 5 x 10 DUMBBELL ROW 3 WAY SHOULDER RAISE (FRONT-SIDE-REAR) 4 x 12 EACH WAY WHEN A MAN POINTS A FINGER AT SOMEONE ELSE, HE SHOULD REMEMBER THAT FOUR OF HIS FINGERS ARE POINTING AT HIMSELF LOUIS NIZER

3 WEEK 3 MONDAY MAY 29, 2006 TUESDAY MAY 30, x 4 3 x 4 3 x 8 2 x 8 4 x 8 DEADMAN PULL-UPS 40 REPS 45 DEGREE LUNGE 6 x 6 4 x 8 JUMP 50% TRICEP PUSH DOWN 4 x 8 LEG CURL 5 x 12 THURSDAY JUNE 1, 2006 FRIDAY JUNE 2, x 4 JERK 5 x 4 FRONT OVERHEAD LUNGE 3 x 8 PRESS BEHIND NECK STEP UP 4 x 12 3 WAY SHOULDER RAISE (FRONT-SIDE-REAR) 4 x 12 EACH WAY THE ACHIEVEMENTS OF AN ORGANIZATION ARE THE RESULTS OF THE COMBINED EFFORT OF EACH INDIVIDUAL. VINCENT LOMBARDI

4 WEEK 4 MONDAY JUNE 5, 2006 TUESDAY JUNE 6, x 4 1 x 4 5 x 6 65% 4 x 5 DEADMAN PULL-UPS 50 REPS THURSDAY JUNE 8, 2006 FRIDAY JUNE 9, 2006 HANG CLEAN TO FRONT 5 x 2 JERK 4 x 4 4 x 3 TRICEP PUSHDOWN 4 x 8 OVERHEAD LUNGE 4 x 12 REPUTATION IS WHAT THE WORLD THINKS A MAN IS; CHARACTER IS WHAT HE REALLY IS ANONYMOUS

5 WEEK 5 MONDAY JUNE 12, 2006 TUESDAY JUNE 13, x 5 3 x 8 2 x 6 3 x 8 PRO PRESS 45 DEGREE LUNGE 2 PULL DOWN (WITH LOW ROW BAR) THURSDAY JUNE 15, 2006 FRIDAY JUNE 16, 2006 HANG CLEAN TO FRONT 65% JERK 2 x 5 RUSSIAN 5 x 10 5 x 6 TRICEP PUSHDOWN 4 x 3 WHEN YOU GET IN A TIGHT PLACE AND EVERYTHING GOES AGAINST YOU, TILL IT SEEMS AS THOUGH YOU COULD NOT HOLD ON A MINUTE LONGER, NEVER GIVE UP THEN, FOR THAT IS JUST THE PLACE AND TIME THAT THE TIDE WILL TURN. HARRIOTT BEECHER STOWE

6 WEEK 6 MONDAY JUNE 19, 2006 TUESDAY JUNE 20, x 3 2 x 5 PRO PRESS OVERHEAD LUNGE 4 x 8 6 x 5 PULL DOWN (WITH LOW ROW BAR) THURSDAY JUNE 22, 2006 FRIDAY JUNE 23, 2006 HANG CLEAN TO FRONT JERK 2 x 3 LEG PRESS 125% OF MAX STEP UP 5 x 12 PRESS BEHIND NECK (QBs AND SHOULDER PEOPLE GO IN FRONT) LOW ROW THE BEST JOB GOES TO THE PERSON WHO CAN GET IT DONE WITHOUT PASSING THE BUCK OR COMING BACK WITH EXCUSES NAPOLEON HILL

7 WEEK 7 MONDAY JUNE 26, 2006 TUESDAY JUNE 27, 2006 JERK 45 BASEMENT DEGREE LUNGES 45 x % OF MAX PULL DOWN 5 x DEGREE LUNGES 5 x 6 PRO PRESS 5 x 12 THURSDAY JUNE 29 TEST DAY! FRIDAY JUNE 30 START WEEK OFF PREDICTED MAX CHAMPIONS BEST SET OF 3 IN THE BEST SET OF 3 IN THE JERK BEST SET OF 3 IN THE BEST SET OF 3 IN THE USE THESE NEW MAX WEIGHTS FOR YOUR S THE REST OF THE SUMMER CHAMPIONS ARE MADE FROM SOMETHING THEY HAVE DEEP INSIDE THEM-A DESIRE, A DREAM, A VISION. THEY HAVE TO HAVE THE SKILL AND THE WILL. BUT THE WILL MUST BE STRONGER THAN THE SKILL. MUHAMMAD ALI NOTHING CAN STOP THE MAN WITH THE RIGHT MENTAL ATTITUDE FROM ACHIEVING HIS GOAL; NOTHING ON EARTH CAN HELP WITH MAN WITH THE WRONG MENTAL ATTITUDE. W. W. ZIEGE

8 ACTIVE REST MONDAY JULY 3, 2006 TUESDAY JULY 4, 2006 REST WHEN YOU'RE WEARY. REFRESH AND RENEW YOURSELF, YOUR BODY, YOUR MIND, YOUR SPIRIT. THEN GET BACK TO WORK. THURSDAY JULY 6, 2006 FRIDAY JULY 7, 2006 DON'T LOWER YOUR EXPECTATIONS TO MEET YOUR PERFORMANCE. RAISE YOUR LEVEL OF PERFORMANCE TO MEET YOUR EXPECTATIONS. EXPECT THE BEST OF YOURSELF, AND THEN DO WHAT IS NECESSARY TO MAKE IT A REALITY.

9 WEEK 8 MONDAY JULY 10, 2006 TUESDAY JULY 11, x 2 2 x 5 4 x 3 PRO PRESS STEP UP 5 x 12 PULL DOWN THURSDAY JULY 13, 2006 FRIDAY JULY 14, x 2 JERK 2 x 2 5 x 2 90% FRONT 4 x 1 100% LOW ROW LEG CURL PRO PRESS 7 x 3 TRICEP PUSHDOWN 5 x 6 WATCH YOUR THOUGHTS; THEY BECOME WORDS. WATCH YOUR WORDS; THEY BECOME ACTIONS. WATCH YOUR ACTIONS; THEY BECOME HABITS. WATCH YOUR HABITS; THEY BECOME CHARACTER. WATCH YOUR CHARACTER; IT BECOMES YOUR DESTINY.

10 WEEK 9 MONDAY JULY 17, 2006 TUESDAY JULY 18, x 2 90% 5 x 2 90% 90% 45 DEGREE LUNGE 6 x 12 PULL DOWN (WITH LOW ROW BAR) 5 x 4 2 x 2 THURSDAY JULY 20, 2006 FRIDAY JULY 21, x 1 JERK 5 x 2 FRONT 100% 6 x 3 90% LEG PRESS 125% OF MAX DEADMAN PULL-UPS 40 REPS LEG CURL 4 x 3 SET A GOAL AND DON'T QUIT UNTIL YOU ATTAIN IT. WHEN YOU DO ATTAIN IT, SET ANOTHER GOAL, AND DON'T QUIT UNTIL YOU REACH IT. BEAR BRYANT

11 WEEK 10 MONDAY JULY 24, 2006 TUESDAY JULY 25, x 2 90% 90% LOW ROW 3 x 8 OVERHEAD LUNGE 6 x 12 PRESS BEHIND NECK (QBs AND SHOULDER PEOPLE GO IN FRONT) 4 x 5 PRO PRESS THURSDAY JULY 27, 2006 FRIDAY JULY 28, x 1 4 x 1 JERK 3 x1 4 x 5 6 x 2 PULL DOWN (WITH LOW ROW BAR) 6 x 5 DEADMAN PULL-UPS 50 REPS 4 x 3 CONFIDENCE COMES FROM BEING PREPARED JOHN WOODEN

12 WEEK 11 MONDAY JULY 31, 2006 TUESDAY AUGUST 1, x 2 90% 90% LOW ROW 3 x 8 OVERHEAD LUNGE 6 x 12 PRESS BEHIND NECK (QBs AND SHOULDER PEOPLE GO IN FRONT) 4 x 5 STEP-UPS 6 x 12 PRO PRESS THURSDAY AUGUST 3, 2006 FRIDAY AUGUST 4, x 1 4 x 1 JERK 3 x 6 6 x 2 65% DEADMAN PULL-UPS 50 REPS 4 x 3 PEOPLE OF MEDICORE ABILITY SOMETIMES ACHIEVE OUTSTANDING SUCCESS BECAUSE THEY DON'T KNOW WHEN TO QUIT. MOST MEN SUCCEED BECAUSE THEY ARE DETERMINED TO. GEORGE ALLEN

13 WEEK 12 MONDAY AUGUST 7, 2006 TUESDAY AUGUST 8, x 2 90% 90% LOW ROW 3 x 8 OVERHEAD LUNGE 6 x 12 PRESS BEHIND NECK (QBs AND SHOULDER PEOPLE GO IN FRONT) 4 x 5 STEP-UPS 6 x 12 PRO PRESS THURSDAY AUGUST 10, 2006 FRIDAY AUGUST 11, x 1 4 x 1 JERK 3 x 6 6 x 2 65% DEADMAN PULL-UPS 50 REPS 4 x 3 FRIENDSHIP IS NOT SOMETHING YOU LEARN IN SCHOOL. BUT IF YOU HAVEN'T LEARNED THE MEANING OF FRIENDSHIP, YOU REALLY HAVEN'T LEARNED ANYTHING. MUHAMMAD ALI

14 ENDICOTT FOOTBALL CONDITIONING PROGRAM WEEKS 1 & 2 CONDITIONING DISTANCE WORK RATE REST 300 YD SHUTTLE EASY STRIDE 5 MINS 300 YD SHUTTLE EASY STRIDE 5 MINS QUICKNESS & AGILITY DRILL SETS REST PRO AGILITY 4 SETS 1 MIN PICK 1 OTHER DRILL 4 SETS 1 MIN 100 YD SHUTTLE MAX EFFORT 1:30 MINS 100 YD SHUTTLE MAX EFFORT 800 TOTAL YDS * EASY STRIDE = FULL STRIDE WITHOUT STRAINING ROUTINE (APPROX OF MAX EFFORT) ACCELERATION& SPEED POSITIONAL SKILLS USE FULL RECOVERY & ALL RUNS NEED TO BE AT MAX EFFORT LINE ALL OTHERS START TECH 6 x 10 YD 4 x 20 YD PUSH-UP 6 x 20 YD 4 x 40 YD SPRINT 2 SETS THERE ARE RISKS AND COSTS TO A PROGRAM OF ACTION. BUT THEY ARE FAR LESS THAN THE LONG-RANGE RISKS AND COSTS OF COMFORTABLE INACTION HERODOTUS

15 ENDICOTT FOOTBALL CONDITIONING PROGRAM WEEKS 3 & 4 CONDITIONING DISTANCE WORK RATE REST 300 YD SHUTTLE EASY STRIDE 4 MINS 300 YD SHUTTLE EASY STRIDE 4 MINS QUICKNESS & AGILITY DRILL SETS REST PRO AGILITY 4 SETS 1 MIN PICK 2OTHER DRILLS 4 SETS 1 MIN 300 YD SHUTTLE MAX EFFORT 3 MINS 100 YD SHUTTLE MAX EFFORT 1: YD SHUTTLE MAX EFFORT 1100 TOTAL YDS * EASY STRIDE = FULL STRIDE WITHOUT STRAINING ROUTINE (APPROX OF MAX EFFORT) ACCELERATION& SPEED POSITIONAL SKILLS USE FULL RECOVERY & ALL RUNS NEED TO BE AT MAX EFFORT LINE ALL OTHERS START TECH 4 x 10 YD 0 YD PUSH-UP 4 x 10 YD 0 YD SEATED 2 x 40 YD 2 x 60 YD SPRINT 4 x 40 YD 6 x 20 YD SPRINT 2 SETS ALWAYS BEAR IN MIND THAT YOUR OWN RESOLUTION TO SUCCEED IS MORE IMPORTANT THAN ANY ONE THING JOHN F. KENNEDY

16 ENDICOTT FOOTBALL CONDITIONING PROGRAM WEEKS 5 & 6 CONDITIONING DISTANCE WORK RATE REST 500 YD SHUTTLE EASY STRIDE 5 MINS 300 YD SHUTTLE MAX EFFORT 4 MINS QUICKNESS & AGILITY DRILL SETS REST PRO AGILITY 5 SETS 1 MIN PICK 3 OTHER DRILLS 5 SETS 1 MIN 100 YD SHUTTLE MAX EFFORT 1: YD SHUTTLE MAX EFFORT 1: YD SHUTTLE MAX EFFORT 1100 TOTAL YDS * EASY STRIDE = FULL STRIDE WITHOUT STRAINING ROUTINE (APPROX OF MAX EFFORT) ACCELERATION& SPEED POSITIONAL SKILLS USE FULL RECOVERY & ALL RUNS NEED TO BE AT MAX EFFORT LINE ALL OTHERS START TECH 5 x 10 YD 4 x 20 YD PUSH-UP 5 x 10 YD 4 x 20 YD SEATED 1 x 40 YD 1 x 60 YD SPRINT 1 x 40 YD 1 x 60 YD POSITION 4 x 20 YD 3 x 40 YD SPRINT 4 x 20 YD 3 x 40 YD POSITION 2 SETS FRIENDSHIP MAKES PROSPERITY MORE SHINING AND LESSENS ADVERSITY BY DIVIDING AND SHARING IT ABRAHAM LINCOLN

17 ENDICOTT FOOTBALL CONDITIONING PROGRAM WEEKS 7 & 8 CONDITIONING DISTANCE WORK RATE REST 500 YD SHUTTLE EASY STRIDE 5 MINS 500 YD SHUTTLE MAX EFFORT 5 MINS QUICKNESS & AGILITY DRILL SETS REST PRO AGILITY 5 SETS 1 MIN PICK 3OTHER DRILLS 5 SETS 1 MIN 100 YD SHUTTLE MAX EFFORT 1: YD SHUTTLE MAX EFFORT 1200 TOTAL YDS * EASY STRIDE = FULL STRIDE WITHOUT STRAINING ROUTINE (APPROX OF MAX EFFORT) ACCELERATION& SPEED POSITIONAL SKILLS USE FULL RECOVERY & ALL RUNS NEED TO BE AT MAX EFFORT LINE ALL OTHERS START TECH 5 x 10 YD 4 x 20 YD PUSH-UP 5 x 10 YD 4 x 20 YD SEATED 1 x 40 YD 1 x 60 YD SPRINT 1 x 40 YD 1 x 60 YD POSITION 4 x 20 YD 3 x 40 YD SPRINT 4 x 20 YD 3 x 40 YD POSITION 4 SETS ACCOUNTABILITY: HE THAT IS GOOD FOR MAKING EXCUSES IS SELDOM GOOD FOR ANYTHING ELSE BENJAMIN FRANKLIN

18 ENDICOTT FOOTBALL CONDITIONING PROGRAM WEEKS 9 & 10 CONDITIONING DISTANCE WORK RATE REST 850 YD SHUTTLE EASY STRIDE 5 MINS 500 YD SHUTTLE MAX EFFORT 5 MINS QUICKNESS & AGILITY DRILL SETS REST PRO AGILITY 6 SETS 1 MIN PICK 3 OTHER DRILLS 6 SETS 1 MIN 100 YD SHUTTLE MAX EFFORT 1450 TOTAL YDS * EASY STRIDE = FULL STRIDE WITHOUT STRAINING ROUTINE (APPROX OF MAX EFFORT) ACCELERATION& SPEED POSITIONAL SKILLS USE FULL RECOVERY & ALL RUNS NEED TO BE AT MAX EFFORT LINE ALL OTHERS START TECH 5 x 10 YD 4 x 20 YD PUSH-UP 5 x 10 YD 4 x 20 YD SEATED 2 x 40 YD 2 x 60 YD SPRINT 1 x 40 YD 1 x 60 YD POSITION 5 x 20 YD 4 x 40 YD SPRINT 0 YD 2 x 40 YD POSITION 4 SETS MENTAL TOUGHNESS IS TO PHYSICAL TOUGHNESS AS FOUR IS TO ONE BOBBY KNIGHT

19 ENDICOTT FOOTBALL CONDITIONING PROGRAM WEEKS 11 & 12 CONDITIONING DISTANCE WORK RATE REST 100 YD SHUTTLE MAX EFFORT 1: YD SHUTTLE MAX EFFORT 1:30 QUICKNESS & AGILITY DRILL SETS REST PRO AGILITY 6 SETS 1 MIN PICK 3 OTHER DRILLS 6 SETS 1 MIN 850 YD SHUTTLE MAX EFFORT 1050 TOTAL YARDS ACCELERATION& SPEED POSITIONAL SKILLS USE FULL RECOVERY & ALL RUNS NEED TO BE AT MAX EFFORT LINE ALL OTHERS START TECH 5 x 10 YD 4 x 20 YD PUSH-UP 5 x 10 YD 4 x 20 YD SEATED 2 x 40 YD 2 x 60 YD SPRINT 1 x 40 YD 1 x 60 YD POSITION 5 x 20 YD 4 x 40 YD SPRINT 0 YD 2 x 40 YD POSITION 4 SETS VICTORIOUS WARRIORS WIN FIRST AND THEN GO TO WAR, WHILE DEFEATED WARRIORS GO TO WAR FIRST AND THEN SEEK TO WIN. SUN-TZU