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RAIDER FOOTBALL
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SCHEDULE 2008
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WORKOUT SCHEDULE

 

Monday

June 5

June 12

June 19

 June 26

 July 3

 July 10

 July 17

 July 24

 July 31

 Aug. 7

Bench Press

3

6

6

 6

 6

 6

6

6

6

 6

3

5

3

 3

 3

 3

5

5

3

 3

3

4

3

3

3

5

4

3

 

 

 

3

3

3

     

3

SL Deadlift

15

10

10

10

10

10

10

10

10

10

15

10

10

10

10

10

10

10

10

10

Squat

3

5

5

5

5

5

5

5

5

5

3

5

3

3

3

3

5

5

3

3

3

5

3

3

3

3

5

5

3

3

 

 3

3

 3

     

 3

Jammer

10

10

10

8

8

8

10

10

10

8

10

8

8

 6

 6

 6

10

8

8

 6

10

8

8

 6

 6

 6

10

8

8

 6

Straight-Bar Bicep Curl

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

Abs

100

100

100

100

100

100

100

100

100

100

100

100

100

100

100

100

100

100

100

100

Lat Pull

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

Upright Row

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

Dumbell Military Press

8

8

8

8

8

8

8

8

8

8

8

6

6

6

6

6

8

6

6

6

8

6

6

6

6

6

8

6

6

6

6

6

6

   

6

Side & Front Lat Raises

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

Shrugs

15

15

15

15

15

15

15

15

15

15

15

15

15

15

15

15

15

15

15

15

15

15

15

15

15

15

15

15

15

15

 

 

 

 

 

 

 

 

 

 

Tuesday

June 6

June 13

June 20

 June 27

 July 4

 July 11

 July 18

 July 25

 Aug. 1

 Aug. 8

Hang Cleans

8

8

8

 6

 6

 6

8

8

8

 6

6

6

6

 6

 6

 6

6

6

6

 6

4

4

4

 4

 4

 4

4

4

4

 4

4

4

4

 4

 4

 4

4

4

4

 4

2 @95%

2 @95%

2 @95%

2 @95%

Hex Bar DL

8

8

8

8

8

8

8

8

8

8

6

6

6

6

6

6

6

6

6

6

4

4

4

4

4

4

4

4

4

4

4

4

4

4

4

4

4

4

4

4

Dumbell Incline

8

8

8

8

8

8

8

8

8

8

8

6

6

8

6

6

8

6

6

8

8

6

6

8

6

6

8

6

6

8

Barbell Lunges

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

Dips

1x Failure

1x F

1x F

1x F

1x F

1x F

1x F

1x F

1x F

1x F

1x F

1x F

1x F

1x F

1x F

1x F

1x F

1x F

1x F

1x F

Leg Curls

8

8

8

8

8

8

8

8

8

8

8

8

6

8

8

6

8

8

6

8

Straight Bar Skull Crushers

10

10

10

 8

 8

8

10

10

10

 8

10

10

10

 6

10

10

10

 6

Straight Leg Dead Lifts

10

10

10

10

10

10

10

10

10

10

8

8

8

8

8

8

8

8

8

8

Neck Exercises W/ Partner

8

8

8

8

8

8

8

8

8

8

8

8

8

8

8

8

8

8

8

8

8

8

8

8

8

8

8

8

8

8

Abs

150

150

150

150

150

150

150

150

150

150

 

 

 

 

 

 

 

 

 

 

 

 

Thursday

June 8

June 15

June 22

 June 29

 July 6

 July 13

 July 20

 July 27

 Aug. 3

 

Hang Clean

6

6

6

 5

 5

6

6

6

 

5

5

3

 3

 3

 3

5

5

3

 

5

4

3

3

3

3

5

4

3

3

3 3

Back Hypers

10

10

10

10

10

10

10

10

10

 

10

10

10

10

10

10

10

10

10

 

Push Press

5

5

5

 5

 5

5

5

5

 

5

5

3

 3

 3

 3

5

5

3

 

5

5

3

3

3

3

5

5

3

 
3 3 3

Jammer

10

10

10

8

8

8

10

10

10

10

8

8

 6

 6

 6

10

8

8

 

10

8

8

 6

 6

 6

10

8

8

 

Straight-Bar Bicep Curl

10

10

10

10

10

10

10

10

10

 

10

10

10

10

10

10

10

10

10

 

Abs

100

100

100

100

100

100

100

100

100

 

100

100

100

100

100

100

100

100

100

 

Lat Pull

10

10

10

10

10

10

10

10

10

 

10

10

10

10

10

10

10

10

10

 

Upright Row

10

10

10

10

10

10

10

10

10

 

10

10

10

10

10

10

10

10

10

 

Alternating Dumbell Military Press

8

8

8

8

8

8

8

8

8

 

8

6

6

 6

 6

 6

8

6

6

 

8

6

6

 6

 6

 6

8

6

6

 

6

6

6

Side & Front Lat Raises

10

10

10

10

10

10

10

10

10

 

10

10

10

10

10

10

10

10

10

 

Shrugs

15

15

15

15

15

15

15

15

15

 

15

15

15

15

15

15

15

15

15

 

15

15

15

15

15

15

15

15

15

 

 

 

Mondays - 5x10 yard dashes

5x 20 yard dashes

Tuesdays - 5x 20 yard dashes

5x 30 yard dashes

Thursdays - 5x 30 yard dashes

5x 40 yard dashes

Fridays - Jog 1 mile

 

 

 

 

 

 

 

 

 

 

 

Friday

June 9

June 16

June 23

 June 30

 July 7

 July 14

 July 21

 July 28

 Aug. 4

 

Close Grip Incline

8

8

8

8

8

8

8

8

8

 

6

6

6

6

6

6

6

6

6

 

4

4

4

4

4

4

4

4

4

 

4

4

4

4

4

4

4

4

4

 

Front Squat

8

8

8

8

8

8

8

8

8

 

6

6

6

6

6

6

6

6

6

 

4

4

4

4

4

4

4

4

4

 
4 4 4

Dips

1x Failure

1x F

1x F

1x F

1x F

1x F

1x F

1x F

1x F

 

1x F

1x F

1x F

1x F

1x F

1x F

1x F

1x F

1x F

 

Leg Curls

8

8

8

8

8

8

8

8

8

8

8

8

8

8

8

8

8

8

 

Dumbell Triceps

10

10

10

 8

 8

 8

10

10

10

 

10

10

10

 6

 6

 6

10

10

10

 

Straight Leg Dead Lifts

10

10

10

10

10

10

10

10

10

 

8

8

8

8

8

8

8

8

8

 

Leg Extensions

10

10

10

10

10

10

10

10

10

 

8

8

8

8

8

8

8

8

8

 

Neck Exercise W/ Partner

8

8

8

8

8

8

8

8

8

 

8

8

8

8

8

8

8

8

8

 

8

8

8

8

8

8

8

8

8

 

Abs

150 150 150

150

150 150 150 150 150  

 

 

 

 

 

 

 

       

 

Mondays - 10x10 yard dashes

10x 20 yard dashes

Tuesdays - 10x 20 yard dashes

10x 30 yard dashes

Thursdays - 10x 30 yard dashes

10x 40 yard dashes

Fridays - Jog 1 mile

 

Raider Football: Dedication, Determination, Discipline!