Division I College Football Lift Schedule 2008 University of Delaware

Trevor Mooney Here is the actual lifting schedule at the University of Delaware during the 2008 season. During the seasons I played at Washington State, the lifting and conditioning was nearly identical.

In-Season Workouts (Real Sample Weekly Workout Routine)

***In Comparison to Post-Season Workout, the Repititions and Lifts are consistent, because of the
maintanance lifting of the season

Weightlifting Philosophy and Mentality Advice

Saturday- Gameday

Sunday- After Game Lift

1) Warm Up
2) Squats 4x 8 Repititions 50% (of Max)
3) Pull Ups 4×6 Body Weight
4) Close Grip Barbell Bench 4×6 (185, 225 lbs) Light Enough To Get Soreness Out
5) Shoulder Complex 3×6 (5/10 lbs)Bent Over Flys, Side Raises, Front Raises, Hi-Rows, Bicep to Military)
6) Quad/ Hamstring Machines 3×12 Light
7)Abs Isometric and Isokinetic Abs and Back ~Roughly 10 min. straight
8 ) Conditioning: 12×100 yard Striders 75% of Maximum Speed

Monday- Mandatory Off Day by NCAA (Still have film and rehab if needed)

Tuesday Lift (1 day of practice during the week)

1) Warmup
2) 5 Minutes of Jump Rope (Several Different Exercises)
3) Hang Cleans 4×4 75-85% (of Max)
4) 1 Legged Body Weight Squats 2×6 Body Weight (2 Sets on Each Leg)
5) Barbell Bench 8 @65%, 8 @ 70%, 6 @ 75%, 6 @ 80%
6) Barbell Skull Crushers 3×12 85-135 lbs
7) Dumbbell Incline 3×6 (75-110 lb DBs depending on strength)
8 ) Shoulder Complex 3×6 15-30 lb DBs depending on strength (Look above for the exercises)
9) Abs Isometric and Isokinetic Abs and Back ~Roughly 10 min. straight

Film and Practice after Class

Wednesday (2nd Day of Practice)
No Lift, but additional conditioning after practice

Thursday (3rd Day of Practice)
1) Warmup
2) 5 Minutes of Jump Rope (Various Exercises)
3) Push Jerk 3×6 (Relatively Heavy 185-225 lbs depending on strength)
4) Barbell Shrugs 3×12 (275-425 depending on strength)
5) One-Foot Lunges 3×6 with 135-225 depending on strength
6) Pull Ups 3×8 Body Weight or with weight vest
7) Machine Pull Downs 3×12 Heavy depending on the strength
8 ) Biceps 3×12 (Various Exercises)
9) Hamstrings/ Quads Machines 3×12
10) Abs Isometric and Isokinetic Abs and Back ~Roughly 10 min. straight

Friday (Walk-thrus and final preparations) No Lift or Significant Conditioning

Off-Season Workouts (December-April)
***The Week Schedule given here is a sample; the repititions weights and percentages follow a Russian
Periodization scale (Which will be briefly explained in furture articles)
***Lifting during spring ball resembles in-season lifts

Winter Conditioning
Monday Lift

1) Warm Up
2) Push Jerk 3×6 (Relatively Heavy 185-225 lbs depending on strength)
3) BB Bench 10@55%, 8@60%, 6@70%, 6@80%, 4@90% (Repititions change significantly thru weeks)”
4) DB Incline 3×8 75-115 lb DBs depending on strength
5) Shoulder Complex 3×6 15-30 lb DBs (Exercises listed above)
6) DB Skull Crushers 3×6 35- 65 lb DBs depending on strength
7) Machine Pushdown 3×12 weight dependent on strength
8 ) Abs Isometric and Isokinetic Abs and Back ~Roughly 10 min. straight
9) Conditioning: Jump Rope ~5 minutes, hurdle work (hip flexibility), Speed Ladder ~7 minutes

Tuesday Lift

1) Warm Up
2) Hang Clean 4×4 (Heavy)
3) One Legged Barbell Squat 3×6 135-225 lbs depending on strength
4) Pull Ups 4×8 Body Weight/ Weight Vest
5) DB Rows 4×8 Heavy 80-130 lbs depending on strength
6) Pull Down Machine 4×8 weight depends on strength
7) Hamstring/ Quad machines 3×12
8 ) Biceps 3×8 various exercises
9) Abs Isometric and Isokinetic Abs and Back ~Roughly 10 min. straight
Conditioning: Coach’s Circuit (Brutal Agility and Speed Circuit ~Roughly 90 minutes)

Wednesday- No Lift or Conditioning

Thursday Lift
1) Warm Up
2) Clean Jerk 3×6 (heavy but with speed 185-305 lbs)
3) 1 Legged Body Weight Squats 2×6 Body Weight (2 Sets on Each Leg)
4) Close Grip Bench 4×8 weight depends on strength (185-265)
5) Barbell Skull Crushers 3×12 weight depends on strength (85-135)
6) DB Incline 8, 8, 6, 6 weight depends on strength
7) Tricep Pushdown Machine 3×12
8 ) Shoulder Complex 3×6 15-30 lb DBs depends on strength
9)Abs Isometric and Isokinetic Abs and Back ~Roughly 10 min. straight
Conditioning: Coach’s Circuit (Brutal Agility and Speed Circuit ~Roughly 90 minutes)

Friday Lift
1) Warm Up
2) Barbell Squat 10, 8, 8, 6, 6, 4 (Weights change through the weeks)”
3) Shrugs 3×12 275-405 lbs depends on strength
4) Walking Lunges 3×16 Steps 55-80 lb DBs depends on strength
5) Pull Ups 3×8 Body Weight/ Weighted Vest
6) DB Rows 3×8 DB Rows 80-130lb DBs depends on strength
7) Machine Pull Downs 3×12
8 ) Biceps 3×12 Various Exercises
Conditioning: 1000 Steps Stairmaster (100% Sprints Roughly 6-8 minutes will burn like hell after squating)
or (if injured) 20x 30 seconds bike sprints (Level 12-15) with 15 second rests

***During Spring Ball (April and May) workouts are similar to in-season lifts
***During Summer (May, June, July) workouts are similar to winter lifts and conditioning
***Pre-Season (August Two-a-Days) workouts are similar to in-season lifts