Junior High Football

Recommended Strength and Conditioning Program

“Do something EVERY day to improve yourself”
**See RED and BLUE notations below!

Conditioning Program (Monday, Wednesday, + Friday):

Warm-up: 2-minute jog or jump rope, and

stretch before and after you run sprints

Week of June 7 – 11

2-40’s, 2-20’s

Week of June 14 – 18

3-40’s, 3-20’s

Week of June 21-25

4-40’s, 4-20’s

Week of June 28 – July 2

2-50’s, 4-40’s, 4-20’s

Week of July 5 – 9

4-50’s, 4-40’s, 4-20’s

Week of July 12 – 16

6-50’s, 4-40’s, 4-20’s

Week of July 19 – 23

2-60’s, 6-50’s, 4-40’s, 4-20’s

Week of July 26 – 30

4-60’s, 6-50’s, 4-40’s, 4-20’s

Week of Aug. 2 – 6 (FB Camp 5^th-7^th)

6-60’s, 6-50’s, 4-40’s, 4-20’s

Aug. 9 – 17

8-60’s, 6-50’s, 5-40’s, 5-20’s

August 18 (1^st day of practice)

8-60’s, 6-50’s, 5-40’s, 5-20’s

Strength Program (Tuesday + Thursday “THESE HAVE BEEN
UPDATED. However, due to the success of the results, they will
will not be posted online”):

REMEMBER: Weight training is only done AFTER you have
successfully demonstrated competence in core conditioning
through stage 4. To learn more about Stages 1-4 and beyond,
see Coach Grebin.

Warm-up: CORE WORKOUT

PRIMARY Lifts (these should done 1^st)

Bench Press—3 sets of 10 reps

Squat—3 sets of 10 reps

Ham/Glute—3 sets of 10 reps

Power Clean—3 sets of 10 reps

Lunges—3 sets of 10 (each leg)

Sit-ups/Crunches—100 reps

Push-ups—100 reps

SECONDARY -- Optional Lifts (done only if time permits)

Hex Dead Lift—3 sets of 10 reps

Front Squat—3 sets of 10 reps

Incline Bench—3 sets of 8 reps

Shoulder Flys—3 sets of 10 reps

Forward Curls—3 sets of 10 reps

Dips—2 sets of as many as possible

Pull-ups—2 sets of as many as possible