I thought I would post a snapshot of what we're doing this summer.  Nothing special or groundbreaking.  It's really not the program.  It's how I approach each day.  If I'm excited about it, they will be.  If I hold them to a standard they'll reach it.

Monday: Agility and Lift

  • BB Warm-up (Front Squat/RDL/RDL Jump Shrugs/RDL Jump Shrug High Pull/Hang Clean): x3 w/bar
  • Clean Pull (from floor): 3x3 (135-225)
  • Hurdle-under: 2x3 each
  • Power Clean: 3x3 (70-85% - percentages vary as we go)
  • Hurdle-over: 2x3 each
  • Front Squat: 10/8/6/4/2
  • Pull-ups: 50
  • Bench: 3x5 (70-85% - percentages vary as we go)
  • 1 Leg Planks: 4x60 seconds
  • RDL: 3x10
  • Partner Glute Ham: 3x10
  • DB Rows: 4x10
  • Push-ups: 50
  • Dips: 50
  • Curls: 100
  • Team Abs: 100

Tuesday (Conditioning): 16-24 110 yard sprints

  • Skill: 16 seconds
  • Big Skill: 17 seconds
  • Line: 19 seconds

Wednesday: Agility and Lift

  • BB Warm-up (same as above): x3 w/bar
  • Squat Clean: 3x3 (135-225)
  • Hurdle-under: 2x3 each
  • Hang Clean: 3x3 (70-85% - percentages vary as we go)
  • Hurdle-over: 2x3 each
  • Snatch-grip Deadlift: 4x5 (heaviest hang clean weight of the day)
  • Pull-ups: 50
  • Incline: 4x5 (DNFF!)
  • Partner Pallof Holds: 4x60 seconds
  • BB Reverse Lunge: 3x5
  • PGH or GHR: 3x10
  • Hammer Circuit: 4x10
  • Push-ups or Dips: 50
  • Curls: 50
  • Team Abs: 100

Thursday (Conditioning): Various Drills

  • Weeks 1-3: Ladder (10, 10's/8, 20's/6, 40's/4, 60's/2, 80's/ 1, 100)
  • Weeks 4-6: 300 yard shuttles (25 yard increments)
  • Week 7: Deload/Week Off
  • Week 8-9: 15 1/2 Gassers and 15 1/4 Gassers
  • Conditioning Test: 16, 110's

Friday: Lift

  • BB Snatch-grip Warm-up (RDL/RDL High Pull/Hang Snatch/Overhead Squat): x3 w/bar
  • Hang Snatch: 3x3 (95-135)
  • Hurdle-under: 2x3 each
  • Squat: 3x5 (70-85% - percentages vary as we go)
  • Hurdle-over (done during squat warm-ups): 2x3 each
  • Push Press: 4x5
  • 1 Leg Planks: 4x60 seconds
  • Close-grip or Football Bar Bench: 10/8/6/4/2
  • DB Rows or Hammer Circuit: 4x10
  • RDL: 3x10
  • PGH: 3x10
  • Pull-ups: 50
  • Push-up/Dip Games: 10/8/6/4/2 (Perform 10 Dips then partner grabs legs and go right into push-ups.  The goal is to do the whole thing in one big set)
  • Curls: 100
  • Team Abs: 100

Nothing fancy.  The bolded exercises are the only ones I really care about.  That's not to say the others don't matter.  I don't do as much single-leg work in the summer because we run so much.  If you add things in you HAVE to take things out.  In the winter we only run 2x a week, so we do tons of single-leg work.  This time of year we run 4x a week and the skill and big skill guys run 7 v. 7 and the line both do position specific drill 2-3x a week.