It’s done!  The Summer Training program is in the hands of the athletes that care enough to pick it up.  Screw the other chuckleheads that chose not to get their road map for success over the summer.

Over the last few summers I’ve gotten a little too fancy with the take home programs.  In the back of my mind is always the idea of giving the athletes something that they might enjoy/want to do as well as giving them a bit of variety in the program.  I think there is legitimate benefit to this, but not this summer.

Based on our graduation date and when we report for camp we have 11 weeks to train this summer.  Whether the kids stay on campus or go home – 11 weeks.  Plenty of time to make some crazy progress if they follow directions.  Obviously, the kids that choose to stay all summer are set. 

Before I lay out what I am doing this summer I’ll give a little background on my thought process going into this masterpiece.

  1. I was going for simple and easy to follow at home.
  2. I wanted a high volume rep week and a low volume heavy week.
  3. I wanted the 3 cycles to basically be identical.
  4. No hypertrophy, strength, peak phase nonsense.  Just consistent concurrent and conjugate training all summer.

Here’s what I came up with:

  1. Lift 3 days per week.
  2. Run 3 days per week (preferably before they lift).  The kids with me will run before we lift.
  3. Week 5 we will add 2 more running days (3 Lift/5 Run).

Lift:

  1. Main Lift – Power
  2. Supplemental Lift Block – Strength and Hypertrophy
  3. Circuit – Hypertrophy, Strength and overall Conditioning

Run:

  1. M/W/F (before lift) – Speed
  2. T/Th – Conditioning and Change of Direction (Week 5-11)

To me this is very simple and straight forward.  No fluff.  No gimmicks.  Everything in the program (in my opinion) has a purpose.  It’s going to develop something.  If I couldn’t justify it or if something else already took care of it I took it out.  I’m sure some will have critiques and will disagree with me.

MONDAY

Run: Starts – 6-10x10-20 yards (distance increases and decreases based on the weight room)

Main Lift - Power

  • Squat Warm-up: 2x5
  • Squat Work: 5/5/3x5 at top weight

Supplemental Lift – Strength/Hypertrophy/Athlete-Specific

  • BB RFESS: 5x5 each
  • Pull-ups: 5x5-10/Linemen can do Fat Mans if they can’t do Pull-ups

Circuit – Hypertrophy/Strength/Conditioning

  • Press: 3x10
  • DB Row (Variations): 3x10-15
  • BB Shrugs (or similar): 3x10-15

Abs/Posterior Chain

  • Weighted Sit-ups/ Hanging Leg Raises/Rollouts: 3x10
  • Seated Banded Hamstring Curls: 2x15-20

Neck and Pipes

  • Flexion/Extension: 30-50 reps
  • Biceps/Triceps: 30-50 reps

WEDNESDAY

Run: Winders – 4x30 yards (partner sprint drill)

Main Lift – Power

  • Bench Warm-up: 2-3x5
  • Bench Work: 5x5 at top weight

Supplemental Lift Block – Strength/Hypertrophy/Athlete-Specific

  • RDL w/shrug: 5x5 (will use Bench number and work up to it)
  • Chest-supported DB Row: 5x5-10

Circuit – Hypertrophy/Strength/Conditioning

  • Dips or Push-ups: 3x10-15 (Prefer Dips as long as they can do them properly)
  • Pull-ups: 3x5-10 (can add weight if they need/want)/Linemen can do Fat Mans
  • Lateral Raises: 3x10-15

Abs/Power Zone

  • Weighted Sit-ups/ Hanging Leg Raises/Rollouts: 3x10
  • Skater Squat: 2x5-8 each/Linemen – Elevated Split Squat: 2x5-8 each

Neck and Pipes

  • Flexion/Extension: 30-50 reps
  • Biceps/Triceps: 30-50 reps

FRIDAY

Run: Skill/Big Skill - Plyometrics (Hops and Bounding): 4-6 reps/Line - Broad Jumps: 6-8 reps

Main Lift - Power

  • Trap Bar Warm-up: 2-3x5
  • Trap Bar Work: 5x5 (20% lighter than Squat – Trap Bar is being used as FSL work for the Squat)

Supplemental Lift Block – Strength/Hypertrophy/Athlete-Specific

  • BB Lateral Squat: 5x5-8 each
  • Pull-ups: 5x5-10 (can add weight if they need/want)/Linemen can do Fat Mans

Circuit – Hypertrophy/Strength/Conditioning

  • DB Incline (vary angle each week): 3x10-15
  • DB Rows (variations): 3x10-15
  • Trap Bar Kirk Rows: 3x10-15

Abs/Posterior Chain

  • Weighted Sit-ups/ Hanging Leg Raises/Rollouts: 3x10
  • Partner Glute Ham: 2x3-5/Linemen – Band Assisted PGH on GHR: 2x3-5

Neck and Pipes

  • Flexion/Extension: 30-50 reps
  • Biceps/Triceps: 30-50 reps

Main Lift Progression

  • Week 1: 75% - Squat: 3x5/Bench: 5x5/Trap Bar: 5x5 @55%
  • Week 2: 80% - Squat: 80%x5, 2x5 work up/Bench: 3x5, 2x5 work up/Trap Bar: 5x5 @60%
  • Week 3: 75% - Squat: 75%x5 (Deload)/Bench: 3x5 @75% (Deload)/Trap Bar: 5x5 @ 55%
  • Week 4: 85% - Squat: 85%x3, 2x1 work up/Bench: 85%x1, 2x1 work up/Trap Bar: 85%x1, 2x1 work up
  • Weeks 5-8: Squat and Trap Bar – Add 10lbs to TM/Bench – Add 5lbs to TM/Same percentages
  • Week 9: 70% Deload (1 set at top weight for all 3 lifts
  • Week 10: 90% Strength Check/Test (Rep Max)
  • Week 11: Deload
  • Week 12: Camp Starts

As I put this together I have already decided that if I see anything I don’t like or if the workload on the Main Lifts gets to high I’ll drop to one set at their top weight (my typical 3-Set Progression – 2 Warm-up sets and 3 Work sets).  Early on, I don’t mind the extra volume because our running is so low.  As the running increases this might pose a problem.  Again, my out is dropping to my normal progression.

And, the chances of me actually running this from start to finish without any changes is zero.  It will get changes/tweaked/adjusted based on what I’m seeing.  This is the road map that I’m using to get us from Point A to Point B.