Ron McKeefery CSCS, SCCC

Director of Strength and Conditioning

Eastern Michigan University
799 N. Hewitt Rd.
Ypsilanti, MI 48197

Dear Eagle:

Congratulations and welcome to the Eastern Michigan football family. I am very excited
about you joining our program, and can’t wait to work with you. We have been working
extremely hard preparing for our run at a CONFERENCE CHAMPIONSHIP. You will
play a huge part in reaching that goal. With that in mind, it is expected that you train every
bit as hard as your teammates here on campus during the next couple of months. I have
enclosed a 20 Week strength and conditioning program that must be strictly adhered to. It is
designed to prepare your body for the strength and metabolic demands of our strenuous
Summer Strength and Conditioning program. Complete the program as prescribed until you
report to campus this summer.

If you have any questions please feel free to call me at 865-441-4611 or email me at
[email protected]. Take care and good luck with your training.

Professionally Yours,

Ron McKeefery MA, CSCS, SCCC

Director of Strength and Conditioning
Eastern Michigan University
 2014  Strength  (Football)
FEBRUARY/MARCH
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
2 3 4 5 6 7 8

NATIONAL  SIGNING
DAY

9 10 11 12 13 14 15

PHASE  I LIFT CONDITIONING LIFT CONDITIONING LIFT

WEEK  1

16 17 18 19 20 21 22

PHASE  I LIFT CONDITIONING LIFT CONDITIONING LIFT

WEEK  2

23 24 25 26 27 28 1

PHASE  I LIFT CONDITIONING LIFT CONDITIONING LIFT

WEEK  3

2 3 4 5 6 7 8

PHASE  I LIFT CONDITIONING LIFT CONDITIONING LIFT

WEEK  4

1/30/14  12:15  PM

 2014  Strength  (Football)
MARCH/APRIL
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
9 10 11 12 13 14 15

PHASE  I RECOVERY  WEEK  -­‐  LIGHT  LIFTING  AND  ACTIVITY

WEEK  5

16 17 18 19 20 21 22

PHASE  II LIFT CONDITIONING LIFT CONDITIONING LIFT

WEEK  6

23 24 25 26 27 28 29

PHASE  II LIFT CONDITIONING LIFT CONDITIONING LIFT

WEEK  7

30 31 1 2 3 4 5

PHASE  II LIFT CONDITIONING LIFT CONDITIONING LIFT

WEEK  8

6 7 8 9 10 11 12

PHASE  II LIFT CONDITIONING LIFT CONDITIONING LIFT

WEEK  9

1/30/14  12:16  PM

 2014  Strength  (Football)
APRIL/MAY
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
13 14 15 16 17 18 19

PHASE  II RECOVERY  WEEK  -­‐  LIGHT  LIFTING  AND  ACTIVITY

WEEK  10

20 21 22 23 24 25 26

PHASE  III CONDITIONING CONDITIONING CONDITIONING CONDITIONING

WEEK  11 LIFT LIFT LIFT LIFT

27 28 29 30 1 2 3

PHASE  III CONDITIONING CONDITIONING CONDITIONING CONDITIONING

WEEK  12 LIFT LIFT LIFT LIFT

4 5 6 7 8 9 10

PHASE  III CONDITIONING CONDITIONING CONDITIONING CONDITIONING

WEEK  13 LIFT LIFT LIFT LIFT

11 12 13 14 15 16 17

PHASE  III CONDITIONING CONDITIONING CONDITIONING CONDITIONING

WEEK  14 LIFT LIFT LIFT LIFT

1/30/14  12:17  PM

 2014  Strength  (Football)
MAY/JUNE
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
18 19 20 21 22 23 24

PHASE  III RECOVERY  WEEK  -­‐  LIGHT  LIFTING  AND  ACTIVITY

WEEK  15

25 26 27 28 29 30 31

PHASE  IV CONDITIONING CONDITIONING CONDITIONING CONDITIONING

WEEK  16 LIFT LIFT LIFT LIFT

1 2 3 4 5 6 7

PHASE  IV CONDITIONING CONDITIONING CONDITIONING CONDITIONING

WEEK  17 LIFT LIFT LIFT LIFT

8 9 10 11 12 13 14

PHASE  IV CONDITIONING CONDITIONING CONDITIONING CONDITIONING

WEEK  18 LIFT LIFT LIFT LIFT

15 16 17 18 19 20 21

PHASE  IV CONDITIONING CONDITIONING CONDITIONING CONDITIONING PHASE  IV

WEEK  19 LIFT LIFT LIFT LIFT WEEK  20
RECOVERY

1/30/14  12:17  PM

 Eastern Michigan Football
Strength & Conditioning

Testing Protocols  
When you arrive on campus you will be tested with a series of evaluation tools to determine your
current status. There will be two testing periods prior to your arrival on campus for you to
practice the test you will perform. If you don’t have the tools to complete the test below, just
complete the ones you have the ability to do. Perform the Dynamic Warm Up and Stretching
program prior to any testing. Below is a brief description of the test you will be required to
perform.

Height
• Stand with your ankles touching and your feet in a “V” standing 3 inches off the wall. Look
straight ahead and curl your toes off the ground. On the “out” command bend your knees and
step to your right.

Weight
• Take your shoes off and stand on the scale with no movement. Wait for a “off” command and
step off.

Body Fat
• We will test your body fat as soon as you arrive on campus using the Bod Pod. The Bod Pod
uses Air Displacement technology and it is the same device used at the NFL combine.

Vertical
• Measure your reach by standing next to the Vertec or wall by placing your foot, hip and armpit
up against the wall sideways and reach as high as you can measuring the tip of your middle
finger. Stand with both feet on the ground shoulder width next to a Vertec or wall. Jump straight
up with no shuffling of the feet or step. Record the distance reached minus your standing reach in
inches.

Broad Jump
• Tape down a measuring tape 13 ft. Place a starting at the start of the tape measure. Place your
toes behind the start line and jump off both feet horizontally as far as you can. Measure in inches
from the back of the foot that is closest to the start line. If you fall the rep doesn’t count.

40 yd Dash
• Place cones at the goalline and 40 yd line. Place your hand behind the goalline and sprint in a
straight line 40 yds. Timing begins when your hand comes up and stops as your midpoint crosses
the line.
Pro Agility
• Place cones on the 5, 10 and 15 yd. lines. Start on the 10 yard line with one hand down and your
feet straddling the 10yd line and sprint to your left 5yds. Touch the five yard line with your left
hand and sprint to the 15yd line touching with your right hand. Sprint back to your left through
the 10yd line. Time starts when you pick up your hand on the 10 and finishes after you have
touched both lines and sprint back thru the 10.

Bench Press
• Warm up by performing a weight you are comfortable with for 3x5-8 reps. Start performing one
rep maximums by lowering the bar to your chest and locking the bar out, keeping your butt
shoulders on the bench and feet on the ground. Do not exceed a 20lb jump on any one set.
Record the amount lifted with no assistance.

225/185lb Rep Test

• Perform a repetition Bench Press test by lowering the bar to the chest and locking out each rep.
All coaching cues are the same as the bench press. If you cannot lift 225lbs perform the same test
with 185lbs. Record the number of repetitions you get with no assistance.
Squat
• Warm up by performing a weight you are comfortable with for 3x5-8 reps. Stand with your feet
shoulder width apart, chest sticking out, and the bar across the top of your shoulders. Start
performing one rep maximums by lowering the bar till your butt gets to 90 degrees. Drive the bar
back to the starting position leading with your chest and driving through your heels. Do not
exceed a 20lb jump on any one set. Record the amount lifted with no assistance.
 Eastern Michigan Football
Strength & Conditioning

Developmental Program
Phase I

Stretch Routine } Prior To Workout

LSA, Foot Quickness, Plyometrics} Prior To Workout

Monday Friday
Hang Clean 5 x Cycle Squat 5 x Cycle
Lunge 3x5ea Hang Snatch 3x5
Db Bench 2 x 10-12 Db Incline 2 x 10-12
Lat Pulldown 2 x 10-12 Leg Curl 2 x 10-12
Leg Curls 2 x 10-12 Leg Extension 2 x 10-12
Abduction 1 x 10-12 Adduction 1 x 10-12
Pec Fly 2 x 10-12 Side Raise 2 x 10-12
Rear Delt 2 x 10-12 Alt Db Curls 2 x 10-12
Skull Crusher 2 x 10-12 Core 200 reps
Core 200 reps Grip 1 x 10-12
Grip 1 x 10-12 Neck (3 Way) 1 x 10-12
Neck (3 Way) 1 x 10-12

Wednesday
Tuesday/Thursday
Bench Press 5 x Cycle
Push Jerk 3x5 Conditioning
RDL 2 x 10-12
Db Row 2 x 10-12
Calf Raise 2 x 10-12
Front Raise 2 x 10-12
Hyper Extension 2 x 10-12
St Bar Curls 2 x 10-12
Tricep Pushdowns 2 x 10-12
Core 200 reps
Grip 1 x 10-12
Neck (3 Way) 1 x 10-12
 EASTERN MICHIGAN FOOTBALL
STRENGTH CONDITIONING
DEVELOPMENTAL PROGRAM
PHASE I

NAME:

MONDAY
WEEK 1 WEEK 2 WEEK 3 WEEK 4
% WT Reps % WT Reps % WT Reps % WT Reps

MEDICAL/ORTHOPEDIC:
GOAL/MAX Range Range Range Range

5 5 3 3
Hang 5 5 3 3
Clean 5 5 3 3
/ 5 5 3 3
5 5 3 3
5ea 5ea 5ea 5ea
Lunge 5ea 5ea 5ea 5ea
5ea 5ea 5ea 5ea
Db 10-12 10-12 10-12 10-12

Bench 10-12 10-12 10-12 10-12

Lat 10-12 10-12 10-12 10-12

Pulldown 10-12 10-12 10-12 10-12

Leg 1 Leg 10-12 1 Leg 10-12 1 Leg 10-12 1 Leg 10-12

Curls 10-12 10-12 10-12 10-12

Abduction 10-12 MR 10-12 MR 10-12 MR 10-12 MR

10-12 10-12 10-12 10-12
Pec Fly
10-12 10-12 10-12 10-12

Rear 10-12 10-12 10-12 10-12

Delt 10-12 10-12 10-12 10-12

Skull 10-12 10-12 10-12 10-12

Crusher 10-12 10-12 10-12 10-12

Core 200 200 200 200

Grip 10-12 10-12 10-12 10-12

Neck 3 Way 10-12 MR 3 Way 10-12 MR 3 Way 10-12 MR 3 Way 10-12 MR

WEDNESDAY
WEEK 1 WEEK 2 WEEK 3 WEEK 4
GOAL/MAX % Range WT Reps % Range WT Reps % Range WT Reps % Range WT Reps
5 5 3 3
Bench 5 5 3 3
Press 5 5 3 3
/ 5 5 3 3
5 5 3 3
5 5 5 5
Push
5 5 5 5
Jerk
5 5 5 5

10-12 10-12 10-12 10-12

RDL
10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

Db Row
10-12 10-12 10-12 10-12

Calf 10-12 10-12 10-12 10-12

Raise 10-12 10-12 10-12 10-12

Front 10-12 10-12 10-12 10-12

Raise 10-12 10-12 10-12 10-12

Hyper 10-12 10-12 10-12 10-12

Ext. 10-12 10-12 10-12 10-12

St. Bar 10-12 10-12 10-12 10-12

Curls 10-12 10-12 10-12 10-12

Tricep Push- 10-12 10-12 10-12 10-12

Downs
10-12 10-12 10-12 10-12

Core 200 200 200 200

Grip 2x:60 2x:60 2x:60 2x:60

Neck 3 Way 10-12 MR 3 Way 10-12 MR 3 Way 10-12 MR 3 Way 10-12 MR

 EASTERN MICHIGAN FOOTBALL
STRENGTH CONDITIONING
DEVELOPMENTAL PROGRAM
PHASE I
NAME:
FRIDAY
WEEK 1 WEEK 2 WEEK 3 WEEK 4

MEDICAL/ORTHOPEDIC:
% Range WT Reps % Range WT Reps % Range WT Reps % Range WT Reps
5 5 3 3
5 5 3 3
Squat 5 5 3 3
5 5 3 3
5 5 3 3
5 5 5 5

Snatch 5 5 5 5

5 5 5 5

Db 10-12 10-12 10-12 10-12

Incline 10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

Leg Curl
10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

Leg Ext
10-12 10-12 10-12 10-12

Adduction 10-12 MR 10-12 MR 10-12 MR 10-12 MR

10-12 10-12 10-12 10-12
Side Raise
10-12 10-12 10-12 10-12

Alt Db 10-12 10-12 10-12 10-12

Curls 10-12 10-12 10-12 10-12

Core 200 200 200 200

Grip 10-12 10-12 10-12 10-12

Neck 3 Way 10-12 MR 3 Way 10-12 MR 3 Way 10-12 MR 3 Way 10-12 MR

 Eastern Michigan Football
Strength & Conditioning

Conditioning Schedule
Week 1

Tuesday Thursday

PNF Stretch PNF Stretch

Dynamic Warm-Up/Speed Dynamic Warm-Up/Speed
Improvement: Improvement:
A Walks/A Skips 2 x 20 yds A Walks/A Skips 2 x 20 yds
B Walks/B Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds
Glute Lunge/Hip 2 x 20 yds Glute Lunge/Hip 2 x 20 yds
Backpedal/Quick Carioca 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds
Power Carioca 2 x 20 yds. Power Carioca 2 x 20 yds.

Lateral Speed & Agility: Lateral Speed & Agility:

4 Corner 2 x 1 Drill 4 Corner 2 x 1 Drill
3 Cone Wheel 1 x Rt & Lt 3 Cone Wheel 1 x Rt & Lt
5-10-5 1 x Rt & Lt 5-10-6 1 x Rt & Lt
Rest 3:00 Minutes Rest 3:00 Minutes

Anaerobic Endurance: Anaerobic Conditioning:

300’s 1 x 300yds. 40’s 8 x 40 yds
(58,55,53) Rest 3:00 (8,7,6)
300’s 2 x 300yds. Rest 3:00 minutes
(58,55,53) Rest 3:00 40’s 7 x 40 yds
(8,7,6)
 Eastern Michigan Football
Strength & Conditioning

Conditioning Schedule
Week 2

Tuesday Thursday

PNF Stretch PNF Stretch

Dynamic Warm-Up/Speed Dynamic Warm-Up/Speed
Improvement: Improvement:
A Walks/A Skips 2 x 20 yds A Walks/A Skips 2 x 20 yds
B Walks/B Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds
Glute Lunge/Hip 2 x 20 yds Glute Lunge/Hip 2 x 20 yds
Backpedal/Quick Carioca 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds
Power Carioca 2 x 20 yds. Power Carioca 2 x 20 yds.

Lateral Speed & Agility: Lateral Speed & Agility:

4 Corner 2 x 1 Drill 4 Corner 2 x 1 Drill
3 Cone Wheel 1 x Rt & Lt 3 Cone Wheel 1 x Rt & Lt
5-10-5 1 x Rt & Lt 5-10-6 1 x Rt & Lt
Rest 3:00 Minutes Rest 3:00 Minutes

Anaerobic Endurance: Anaerobic Conditioning:

Full Gassers 3 x 212 yds. 60’s 10 x 60 yds
(45,43,41) (10,9,8)
 Eastern Michigan Football
Strength & Conditioning

Conditioning Schedule
Week 3

Tuesday Thursday

PNF Stretch PNF Stretch

Dynamic Warm-Up/Speed Dynamic Warm-Up/Speed
Improvement: Improvement:
A Walks/A Skips 2 x 20 yds A Walks/A Skips 2 x 20 yds
B Walks/B Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds
Glute Lunge/Hip 2 x 20 yds Glute Lunge/Hip 2 x 20 yds
Backpedal/Quick Carioca 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds
Power Carioca 2 x 20 yds. Power Carioca 2 x 20 yds.

Lateral Speed & Agility: Lateral Speed & Agility:

4 Corner 2 x 1 Drill 4 Corner 2 x 1 Drill
3 Cone Wheel 1 x Rt & Lt 3 Cone Wheel 1 x Rt & Lt
5-10-5 1 x Rt & Lt 5-10-6 1 x Rt & Lt
Rest 3:00 Minutes Rest 3:00 Minutes

Test Prep Anaerobic Conditioning:

Anaerobic Endurance: 100’s 6 x 100 yds
300yd Shuttle 1 x 300yds. (18,16, 14)
(See Diagram for time)
Rest 2:00 minutes
300yd Shuttle 1 x 300yds.
 Eastern Michigan Football
Strength & Conditioning

Conditioning Schedule
Week 4

Tuesday Thursday

PNF Stretch PNF Stretch

Dynamic Warm-Up/Speed Dynamic Warm-Up/Speed
Improvement: Improvement:
A Walks/A Skips 2 x 20 yds A Walks/A Skips 2 x 20 yds
B Walks/B Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds
Glute Lunge/Hip 2 x 20 yds Glute Lunge/Hip 2 x 20 yds
Backpedal/Quick Carioca 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds
Power Carioca 2 x 20 yds. Power Carioca 2 x 20 yds.

Lateral Speed & Agility: Lateral Speed & Agility:

4 Corner 2 x 1 Drill 4 Corner 2 x 1 Drill
3 Cone Wheel 1 x Rt & Lt 3 Cone Wheel 1 x Rt & Lt
5-10-5 1 x Rt & Lt 5-10-6 1 x Rt & Lt
Rest 3:00 Minutes Rest 3:00 Minutes

Anaerobic Endurance: Anaerobic Conditioning:

200’s 4 x 200yds. 100 yd Sprint Ladder (620 yds)
(38,35,33) Rest 2:00 2x100,80,60,40,20,10
 Eastern Michigan Football
Strength & Conditioning

Conditioning Schedule
Week 5

Tuesday Thursday

Active Recovery Active Recovery

20-30 Minutes of Activity 20-30 Minutes of Activity
• Jogging • Jogging
• Swimming • Swimming
• Basketball • Basketball
• Etc. • Etc.
 Eastern Michigan Football
Strength & Conditioning

Developmental Program
Phase II

Stretch Routine } Prior To Workout

LSA, Foot Quickness, Plyometrics} Prior To Workout

Monday Friday
Power Clean 5 x Cycle Squat 5 x Cycle
Lunge 3x5ea Snatch 3x5
Db Bench 3 x 6-8 Db Incline 3 x 6-8
Lat Pulldown 3 x 6-8 Leg Curl 3 x 6-8
Leg Curls 3 x 6-8 Leg Extension 3 x 6-8
Abduction 1 x 10-12 Adduction 1 x 10-12
Pec Fly 3 x 6-8 Side Raise 2 x 10-12
Rear Delt 2 x 10-12 Alt Db Curls 3 x 6-8
Skull Crusher 3 x 6-8 Core 200 reps
Core 200 reps Grip 1 x 10-12
Grip 1 x 10-12 Neck (3 Way) 1 x 10-12
Neck (3 Way) 1 x 10-12

Wednesday
Tuesday/Thursday
Bench Press 5 x Cycle
Push Jerk 3x5 Conditioning
RDL 3 x 6-8
Db Row 3 x 6-8
Calf Raise 2 x 10-12
Front Raise 2 x 10-12
Hyper Extension 3 x 6-8
St Bar Curls 2 x 10-12
Tricep Pushdowns 2 x 10-12
Core 200 reps
Grip 1 x 10-12
Neck (3 Way) 1 x 10-12
 EASTERN MICHIGAN FOOTBALL
STRENGTH CONDITIONING
DEVELOPMENTAL PROGRAM
PHASE II

NAME:

MONDAY

WEEK 6 WEEK 7 WEEK 8 WEEK 9

MEDICAL/ORTHOPEDIC:
GOAL/MAX % Range WT Reps % Range WT Reps % Range WT Reps % Range WT Reps

55 5 65 5 67 5 70 5

65 5 67 5 70 5 72 5
Power
Clean
67 5 70 5 72 5 75 5
/
70 5 72 5 75 5 77 5

72 5 75 5 77 5 80 5

5ea 5ea 5ea 5ea

Lunge
5ea 5ea 5ea 5ea

5ea 5ea 5ea 5ea

6-8 6-8 6-8 6-8

Db
Bench 6-8 6-8 6-8 6-8

6-8 6-8 6-8 6-8

6-8 6-8 6-8 6-8

Lat
Pulldown 6-8 6-8 6-8 6-8

6-8 6-8 6-8 6-8

1 Leg 6-8 1 Leg 6-8 1 Leg 6-8 1 Leg 6-8

Leg
Curls 6-8 6-8 6-8 6-8

6-8 6-8 6-8 6-8

Abduction
10-12 MR 10-12 MR 10-12 MR 10-12 MR

6-8 6-8 6-8 6-8

Pec Fly
6-8 6-8 6-8 6-8

6-8 6-8 6-8 6-8

Rear 10-12 10-12 10-12 10-12

Delt
10-12 10-12 10-12 10-12

6-8 6-8 6-8 6-8

Skull
Crusher 6-8 6-8 6-8 6-8

6-8 6-8 6-8 6-8

Core 200 200 200 200

Grip 10-12 10-12 10-12 10-12

Neck 3 Way 10-12 MR 3 Way 10-12 MR 3 Way 10-12 MR 3 Way 10-12 MR

 EASTERN MICHIGAN FOOTBALL
STRENGTH CONDITIONING
DEVELOPMENTAL PROGRAM
PHASE II

NAME:

WEDNESDAY

WEEK 6 WEEK 7 WEEK 8 WEEK 9

MEDICAL/ORTHOPEDIC:
GOAL/MAX % Range WT Reps % Range WT Reps % Range WT Reps % Range WT Reps

67.5 5 72.5 5 75 4 77.5 4

70 5 75 5 77.5 4 80 4
Bench
Press 75 4 80 4 82.5 3 85 3
/
77.5 4 82.5 4 85 3 87.5 3

85 3 87.5 3 90 2 92.5 2

5 5 5 5

Push
Jerk 5 5 5 5

5 5 5 5

6-8 6-8 6-8 6-8

RDL 6-8 6-8 6-8 6-8

6-8 6-8 6-8 6-8

6-8 6-8 6-8 6-8

Db Row
6-8 6-8 6-8 6-8

6-8 6-8 6-8 6-8

Calf 10-12 10-12 10-12 10-12

Raise
10-12 10-12 10-12 10-12

Front 10-12 10-12 10-12 10-12

Raise
10-12 10-12 10-12 10-12

6-8 6-8 6-8 6-8

Hyper
Ext. 6-8 6-8 6-8 6-8

6-8 6-8 6-8 6-8

St. Bar 10-12 10-12 10-12 10-12

Curls
10-12 10-12 10-12 10-12

Tricep Push- 10-12 10-12 10-12 10-12

Downs

10-12 10-12 10-12 10-12

Core 200 200 200 200

Grip 2x:60 2x:60 2x:60 2x:60

Neck 3 Way 10-12 MR 3 Way 10-12 MR 3 Way 10-12 MR 3 Way 10-12 MR

 EASTERN MICHIGAN FOOTBALL
STRENGTH CONDITIONING
DEVELOPMENTAL PROGRAM PHASE II

NAME:

FRIDAY

WEEK 6 WEEK 7 WEEK 8 WEEK 9

MEDICAL/ORTHOPEDIC:
% Range WT Reps % Range WT Reps % Range WT Reps % Range WT Reps

45 5 55 5 60 5 65 5

47 5 57 5 62 5 67 5
Squat 50 5 60 5 65 5 70 5

52 5 62 5 67 5 72 5

55 5 65 5 70 5 75 5

5 5 5 5

Snatch 5 5 5 5

5 5 5 5

6-8 6-8 6-8 6-8

Db
Incline 6-8 6-8 6-8 6-8

6-8 6-8 6-8 6-8

6-8 6-8 6-8 6-8

Leg Curl
6-8 6-8 6-8 6-8

6-8 6-8 6-8 6-8

6-8 6-8 6-8 6-8

Leg Ext 6-8 6-8 6-8 6-8

6-8 6-8 6-8 6-8

Adduction
10-12 MR 10-12 MR 10-12 MR 10-12 MR

10-12 10-12 10-12 10-12

Side Raise

10-12 10-12 10-12 10-12

6-8 6-8 6-8 6-8

Alt Db
Curls 6-8 6-8 6-8 6-8

6-8 6-8 6-8 6-8

Core 200 200 200 200

Grip 10-12 10-12 10-12 10-12

Neck 3 Way 10-12 MR 3 Way 10-12 MR 3 Way 10-12 MR 3 Way 10-12 MR

 Eastern Michigan Football
Strength & Conditioning

Conditioning Schedule
Week 6

Tuesday Thursday

PNF Stretch PNF Stretch

Dynamic Warm-Up/Speed Dynamic Warm-Up/Speed
Improvement: Improvement:
A Walks/A Skips 2 x 20 yds A Walks/A Skips 2 x 20 yds
B Walks/B Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds
Glute Lunge/Hip 2 x 20 yds Glute Lunge/Hip 2 x 20 yds
Backpedal/Quick Carioca 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds
Power Carioca 2 x 20 yds. Power Carioca 2 x 20 yds.

Lateral Speed & Agility: Lateral Speed & Agility:

4 Corner 2 x 2 Drills 4 Corner 2 x 2 Drills
3 Cone Wheel 1 x Rt & Lt 3 Cone Wheel 1 x Rt & Lt
5-10-5 1 x Rt & Lt 5-10-6 1 x Rt & Lt
Rest 3:00 Minutes Rest 3:00 Minutes

Anaerobic Endurance: Anaerobic Conditioning:

300’s 2 x 300yds. 40’s 8 x 40 yds
(58,55,53) Rest 3:00 (8,7,6)
300’s 2 x 300yds. Rest 2:45 minutes
(58,55,53) Rest 3:00 40’s 8 x 40 yds
(8,7,6)
 Eastern Michigan Football
Strength & Conditioning

Conditioning Schedule
Week 7

Tuesday Thursday

PNF Stretch PNF Stretch

Dynamic Warm-Up/Speed Dynamic Warm-Up/Speed
Improvement: Improvement:
A Walks/A Skips 2 x 20 yds A Walks/A Skips 2 x 20 yds
B Walks/B Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds
Glute Lunge/Hip 2 x 20 yds Glute Lunge/Hip 2 x 20 yds
Backpedal/Quick Carioca 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds
Power Carioca 2 x 20 yds. Power Carioca 2 x 20 yds.

Lateral Speed & Agility: Lateral Speed & Agility:

4 Corner 2 x 2 Drills 4 Corner 2 x 2 Drills
3 Cone Wheel 1 x Rt & Lt 3 Cone Wheel 1 x Rt & Lt
5-10-5 1 x Rt & Lt 5-10-6 1 x Rt & Lt
Rest 3:00 Minutes Rest 3:00 Minutes

Anaerobic Endurance: Anaerobic Conditioning:

Full Gassers 2 x 212 yds. 60’s 6 x 60 yds
(45,43,41) (10,9,8)
Rest 3:00 minutes Rest 3:00 minutes
Full Gassers 2 x 212 yds. 60’s 6 x 60 yds
(45,43,41) (10,9,8)
 Eastern Michigan Football
Strength & Conditioning

Conditioning Schedule
Week 8

Tuesday Thursday

PNF Stretch PNF Stretch

Dynamic Warm-Up/Speed Dynamic Warm-Up/Speed
Improvement: Improvement:
A Walks/A Skips 2 x 20 yds A Walks/A Skips 2 x 20 yds
B Walks/B Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds
Glute Lunge/Hip 2 x 20 yds Glute Lunge/Hip 2 x 20 yds
Backpedal/Quick Carioca 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds
Power Carioca 2 x 20 yds. Power Carioca 2 x 20 yds.

Lateral Speed & Agility: Lateral Speed & Agility:

4 Corner 2 x 2 Drills 4 Corner 2 x 2 Drills
3 Cone Wheel 1 x Rt & Lt 3 Cone Wheel 1 x Rt & Lt
5-10-5 1 x Rt & Lt 5-10-6 1 x Rt & Lt
Rest 3:00 Minutes Rest 3:00 Minutes

Test Prep Anaerobic Conditioning:

Anaerobic Endurance: 100’s 4 x 100 yds
300yd Shuttle 1 x 300yds. (18,16,14)
(See Diagram for time) Rest 3:00 minutes
Rest 2:00 minutes 100’s 4 x 100 yds
300yd Shuttle 1 x 300yds. (18,16,14)
 Eastern Michigan Football
Strength & Conditioning

Conditioning Schedule
Week 9

Tuesday Thursday

PNF Stretch PNF Stretch

Dynamic Warm-Up/Speed Dynamic Warm-Up/Speed
Improvement: Improvement:
A Walks/A Skips 2 x 20 yds A Walks/A Skips 2 x 20 yds
B Walks/B Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds
Glute Lunge/Hip 2 x 20 yds Glute Lunge/Hip 2 x 20 yds
Backpedal/Quick Carioca 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds
Power Carioca 2 x 20 yds. Power Carioca 2 x 20 yds.

Lateral Speed & Agility: Lateral Speed & Agility:

4 Corner 2 x 2 Drills 4 Corner 2 x 2 Drills
3 Cone Wheel 1 x Rt & Lt 3 Cone Wheel 1 x Rt & Lt
5-10-5 1 x Rt & Lt 5-10-6 1 x Rt & Lt
Rest 3:00 Minutes Rest 3:00 Minutes

Anaerobic Endurance: Anaerobic Conditioning:

200’s 3 x 200yds. 100 yd Sprint Ladder (620 yds)
(36,33,31) Rest 2:00 2x100,80,60,40,20,10
200’s 3 x 200yds. Rest 3 Minutes
(36,33,31) Rest 2:00 100 yd Sprint Ladder (310 yds)
1x100,80,60,40,20,10
 Eastern Michigan Football
Strength & Conditioning

Conditioning Schedule
Week 10

Tuesday Thursday

Active Recovery Active Recovery

20-30 Minutes of Activity 20-30 Minutes of Activity
• Jogging • Jogging
• Swimming • Swimming
• Basketball • Basketball
• Etc. • Etc.
 Eastern Michigan Football
Strength & Conditioning

Developmental Program
Phase III

Stretch Routine } Prior To Workout

LSA, Foot Quickness, Plyometrics} Prior To Workout

Monday Thursday
Bench 5 x Cycle Incline 4 x Cycle
Db Row 3 x 10-12 Pull Ups 3 x 10-12
Step Ups 2 x 10-12 Single Leg Squat 2 x 10-12
Side Raise 2 x 10-12 Rear Delt 2 x 10-12
Hyperextension 2 x 10-12 Good Mornings 2 x 10-12
Dips 2 x 10-12 Pec Fly 3 x 10-12
Pec Fly 2 x 10-12 Skull Crusher 3 x 10-12
Core 200 reps Core 200 reps
Grip Cycle Grip Cycle
Neck Lateral Flex 2 x 12 Neck Lateral Flex 2 x 12
Neck Extension 1 x 12 Neck Extension 1 x 12
Weight

Tuesday
Friday
Hang Clean 5 x Cycle
Front Squat 3 x Cycle
Squat 5 x Cycle
Barbell Military 2 x 10-12
Lat Pulldown 3 x 10-12
RDL 3 x 10-12
Leg Curl 2 x 10-12
Leg Extension 2 x 10-12
Db Military Press 3 x 10-12
St. Bar Curl 2 x 10-12
Upright Row 2 x 10-12
Shrug 2 x 10-12
Alternate Db Curl 2 x 10-12
Adduction 1 x 10-12
Calf Raise 1 x 10-12
Calf Raise 1 x 10-12
Abduction 1 x 10-12
Core 200 reps
Core 200 reps
Grip Cycle
Grip Cycle
Neck Lateral Flex 2 x 12
Neck Lateral Flex 2 x 12
Neck Flex 1 x 12
Neck Flex 1 x 12
 EASTERN MICHIGAN FOOTBALL
STRENGTH AND CONDITIONING
DEVELOPMENTAL PROGRAM
PHASE III

NAME:
MONDAY
WEEK 11 WEEK 12 WEEK 13 WEEK 14

MEDICAL/ORTHOPEDIC:
% Range WT Reps % Range WT Reps % Range WT Reps % Range WT Reps
5 5 3 3
5 5 3 3
Bench
5 5 3 3
Press /
5 5 3 3
5 5 3 3
10-12 10-12 10-12 10-12

Db Row 10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

Step Up
10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

Side Raise
10-12 10-12 10-12 10-12

Hyper 10-12 10-12 10-12 10-12

ext 10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

Dips
10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

Pec Fly
10-12 10-12 10-12 10-12

Core 200 200 200 200

Grip 10-12 10-12 10-12 10-12

Neck Lat Flex 10-12 MR Lat Flex 10-12 MR Lat Flex 10-12 MR Lat Flex 10-12 MR
Neck Flex 10-12 MR Flex 10-12 MR Flex 10-12 MR Flex 10-12 MR
Weight

TUESDAY
WEEK 11 WEEK 12 WEEK 13 WEEK 14
% Range WT Reps % Range WT Reps % Range WT Reps % Range WT Reps
5 5 3 3
Hang 5 5 3 3
Clean 5 5 3 3
/ 5 5 3 3
5 5 3 3
10 10 8 8
Front
10 10 8 8
Squat
10 10 8 8
10-12 10-12 10-12 10-12
BB Military
10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

RDL 10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

Leg Ext
10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

St. Bar Curl
10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

Shrug
10-12 10-12 10-12 10-12

Adduction 10-12 MR 10-12 MR 10-12 MR 10-12 MR

Calf Raise 10-12 10-12 10-12 10-12

Core 200 200 200 200

Grip 2x:60 2x:60 2x:60 2x:60

Neck Lat Flex 10-12 MR Lat Flex 10-12 MR Lat Flex 10-12 MR Lat Flex 10-12 MR
Neck EXT 10-12 MR EXT 10-12 MR EXT 10-12 MR EXT 10-12 MR
 EASTERN MICHIGAN FOOTBALL
STRENGTH AND CONDITIONING
DEVELOPMENTAL PROGRAM
PHASE III

NAME:
THURSDAY
WEEK 11 WEEK 12 WEEK 13 WEEK 14

MEDICAL/ORTHOPEDIC:
% Range WT Reps % Range WT Reps % Range WT Reps % Range WT Reps
5 5 3 3
Incline 5 5 3 3
/ 5 5 3 3
5 5 3 3
10-12 10-12 10-12 10-12
Pull Ups 10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
SL 10-12 10-12 10-12 10-12
Squat 10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
Rear Delt
10-12 10-12 10-12 10-12
Good 10-12 10-12 10-12 10-12
Mornings 10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
Pec Fly 10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
Skull
Crusher 10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
Core 200 200 200 200
Grip 10-12 10-12 10-12 10-12
Neck Lat Flex 10-12 MR Lat Flex 10-12 MR Lat Flex 10-12 MR Lat Flex 10-12 MR
Neck FLEX 10-12 MR FLEX 10-12 MR FLEX 10-12 MR FLEX 10-12 MR

FRIDAY
WEEK 11 WEEK 12 WEEK 13 WEEK 14
% Range WT Reps % Range WT Reps % Range WT Reps % Range WT Reps
5 5 3 3
5 5 3 3
Squat 5 5 3 3
5 5 3 3
5 5 3 3
10-12 10-12 10-12 10-12
Lat
10-12 10-12 10-12 10-12
Pulldown
10-12 10-12 10-12 10-12

Leg 10-12 10-12 10-12 10-12

Curl 10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

Db
10-12 10-12 10-12 10-12
Military
10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

Upright Row
10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

Alt Db Curl
10-12 10-12 10-12 10-12

Calf Raise 10-12 10-12 10-12 10-12

Abduction 10-12 10-12 10-12 10-12

Core 200 200 200 200

Grip 2x:60 2x:60 2x:60 2x:60

Neck Lat Flex 10-12 MR Lat Flex 10-12 MR Lat Flex 10-12 MR Lat Flex 10-12 MR
Neck EXT 10-12 MR EXT 10-12 MR EXT 10-12 MR EXT 10-12 MR
 Eastern Michigan Football
Strength & Conditioning

Conditioning Schedule
Week 11

Monday Thursday

PNF Stretch PNF Stretch

Warm-Up: Warm-Up:
A Walks/A Skips 2 x 20 yds A Walks/A Skips 2 x 20 yds
B Walks/B Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds
Glute Lunge/Hip 2 x 20 yds Glute Lunge/Hip 2 x 20 yds
Backpedal/Quick Carioca 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds
Power Carioca 2 x 20 yds. Power Carioca 2 x 20 yds.
Anaerobic Endurance:
300’s 3 x 300 yds. Anaerobic Power:
(58,55,53) Rest 3:00 40’s 10 x 40 yds
Break 8 Minutes (8,6,7)
300’s 3 x 300 yds. Rest 2:00 minutes
(58,55,53) Rest 3:00 40’s 10 x 40 yds
(8,6,7)

Tuesday Friday

PNF Stretch PNF Stretch

Warm-Up: Warm-Up:
A Walks/A Skips 2 x 20 yds A Walks/A Skips 2 x 20 yds
B Walks/B Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds
Glute Lunge/Hip 2 x 20 yds Glute Lunge/Hip 2 x 20 yds
Backpedal/Quick Carioca 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds
Power Carioca 2 x 20 yds. Power Carioca 2 x 20 yds.

Lateral Speed & Agility: Lateral Speed & Agility:

4 Corner 2 x 3 Drills 4 Corner 2 x 3 Drills
3 Cone Wheel 2 x Rt & Lt 3 Cone Wheel 2 x Rt & Lt
5-10-5 2 x Rt & Lt 5-10-6 2 x Rt & Lt
Rest 3:00 Minutes Rest 3:00 Minutes
Straight Ahead Speed: Straight Ahead Speed:
Wave Drill 4 x 20 yds Wave Drill 4 x 20 yds
 Eastern Michigan Football
Strength & Conditioning

Conditioning Schedule
Week 12

Monday Thursday

PNF Stretch PNF Stretch

Warm-Up: Warm-Up:
A Walks/A Skips 2 x 20 yds A Walks/A Skips 2 x 20 yds
B Walks/B Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds
Glute Lunge/Hip 2 x 20 yds Glute Lunge/Hip 2 x 20 yds
Backpedal/Quick Carioca 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds
Power Carioca 2 x 20 yds. Power Carioca 2 x 20 yds.
Anaerobic Endurance:
Gassers 3 x 212 yds. Anaerobic Power:
(45,43,41) Rest 2:00 60’s 8 x 60 yds
Break 3:00 Minutes (11,10,9)
Gassers 3 x 212 yds. Rest 2:00 minutes
(45,43,41) Rest 2:00 60’s 7 x 60 yds
(11,10,9)

Friday
Tuesday

PNF Stretch PNF Stretch

Warm-Up: Warm-Up:
A Walks/A Skips 2 x 20 yds A Walks/A Skips 2 x 20 yds
B Walks/B Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds
Glute Lunge/Hip 2 x 20 yds Glute Lunge/Hip 2 x 20 yds
Backpedal/Quick Carioca 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds
Power Carioca 2 x 20 yds. Power Carioca 2 x 20 yds.

Lateral Speed & Agility: Lateral Speed & Agility:

4 Corner 2 x 3 Drills 4 Corner 2 x 3 Drills
3 Cone Wheel 2 x Rt & Lt 3 Cone Wheel 2 x Rt & Lt
5-10-5 2 x Rt & Lt 5-10-6 2 x Rt & Lt
Rest 3:00 Minutes Rest 3:00 Minutes
Straight Ahead Speed: Straight Ahead Speed:
Sprint Ladder 2x10,20,30,40 yds Sprint Ladder 2x10,20,30,40 yds
 Eastern Michigan Football
Strength & Conditioning

Conditioning Schedule
Week 13

Monday Thursday

PNF Stretch PNF Stretch

Warm-Up: Warm-Up:
Warm-Up: Warm-Up:
A Walks/A Skips 2 x 20 yds A Walks/A Skips 2 x 20 yds
B Walks/B Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds
Glute Lunge/Hip 2 x 20 yds Glute Lunge/Hip 2 x 20 yds
Backpedal/Quick Carioca 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds
Power Carioca 2 x 20 yds. Power Carioca 2 x 20 yds.

Test Prep Anaerobic Conditioning:

Anaerobic Endurance: 100’s 5 x 100 yds
300yd Shuttle 1 x 300yds. (18,16,14)
(See Diagram for time) Rest 3:00 minutes
Rest 2:00 minutes 100’s 5 x 100 yds
300yd Shuttle 1 x 300yds. (18,16,14)

Tuesday Friday

PNF Stretch PNF Stretch

Warm-Up: Warm-Up:
Warm-Up: Warm-Up:
A Walks/A Skips 2 x 20 yds A Walks/A Skips 2 x 20 yds
B Walks/B Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds
Glute Lunge/Hip 2 x 20 yds Glute Lunge/Hip 2 x 20 yds
Backpedal/Quick Carioca 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds
Power Carioca 2 x 20 yds. Power Carioca 2 x 20 yds.

Lateral Speed & Agility: Lateral Speed & Agility:

4 Corner 2 x 3 Drills 4 Corner 2 x 3 Drills
3 Cone Wheel 2 x Rt & Lt 3 Cone Wheel 2 x Rt & Lt
5-10-5 2 x Rt & Lt 5-10-6 2 x Rt & Lt
Rest 3:00 Minutes Rest 3:00 Minutes
Straight Ahead Speed: Straight Ahead Speed:
Wave Drill 4 x 20 yds Wave Drill 4 x 20 yds
 Eastern Michigan Football
Strength & Conditioning

Conditioning Schedule
Week 14

Monday Thursday

PNF Stretch PNF Stretch

Warm-Up: Warm-Up:
A Walks/A Skips 2 x 20 yds A Walks/A Skips 2 x 20 yds
B Walks/B Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds
Glute Lunge/Hip 2 x 20 yds Glute Lunge/Hip 2 x 20 yds
Backpedal/Quick Carioca 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds
Power Carioca 2 x 20 yds. Power Carioca 2 x 20 yds.
Anaerobic Endurance:
200’s 4 x 200 yds. Anaerobic Conditioning:
(36,33,31) Rest 1:30 100 yd Sprint Ladder (620 yds)
Break 8 Minutes 2x100,80,60,40,20,10
200’s 4 x 200 yds. Rest 3 Minutes
(36,33,31) Rest 1:30 100 yd Sprint Ladder (310 yds)
1x100,80,60,40,20,10

Tuesday Friday

PNF Stretch PNF Stretch

Warm-Up: Warm-Up:
A Walks/A Skips 2 x 20 yds A Walks/A Skips 2 x 20 yds
B Walks/B Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds
Glute Lunge/Hip 2 x 20 yds Glute Lunge/Hip 2 x 20 yds
Backpedal/Quick Carioca 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds
Power Carioca 2 x 20 yds. Power Carioca 2 x 20 yds.

Lateral Speed & Agility: Lateral Speed & Agility:

4 Corner 2 x 3 Drills 4 Corner 2 x 3 Drills
3 Cone Wheel 2 x Rt & Lt 3 Cone Wheel 2 x Rt & Lt
5-10-5 2 x Rt & Lt 5-10-6 2 x Rt & Lt
Rest 3:00 Minutes Rest 3:00 Minutes
Straight Ahead Speed: Straight Ahead Speed:
Sprint Ladder 2x10,20,30,40 yds Sprint Ladder 2x10,20,30,40 yds
 Eastern Michigan Football
Strength & Conditioning

Conditioning Schedule
Week 15

Tuesday Thursday

Active Recovery Active Recovery

20-30 Minutes of Activity 20-30 Minutes of Activity
• Jogging • Jogging
• Swimming • Swimming
• Basketball • Basketball
• Etc. • Etc.
 Eastern Michigan
Strength & Conditioning

Developmental Program
Phase IV

Stretch Routine } Prior To Workout

LSA, Foot Quickness, Plyometrics} Prior To Workout

Monday Thursday
Bench 5 x Cycle Close Grip Bench 4 x Cycle
Db Pullover 3 x 8-10 Lat Pulldown 3 x 8-10
Single Leg Squat 2 x 8-10 Step Ups 2 x 8-10
Rear Delt 2 x 8-10 Side Raise 2 x 8-10
Good Mornings 2 x 8-10 Hyperextension 2 x 8-10
Tricep Pushdowns 2 x 8-10 Pec Fly 3 x 8-10
Pec Fly 2 x 8-10 Dips 3 x 8-10
Core 200 reps Core 200 reps
Grip Cycle Grip Cycle
Neck Lateral Flex 2 x 12 Neck Lateral Flex 2 x 12
Neck Extension 1 x 12 Neck Extension 1 x 12
Weight

Tuesday Friday
Power Clean 5 x Cycle Squat 5 x Cycle
Leg Press 3 x 8-10 Pull Ups 3 x 8-10
Db Military 2 x 8-10 Straight Leg Deadlift 2 x 8-10
Leg Curl 3 x 8-10 Military Press 2 x 8-10
Leg Extension 2 x 8-10 Upright Row 2 x 8-10
Db Hammer Curl 2 x 8-10 EZ Bar Curl 2 x 8-10
Db Shrug 2 x 8-10 Calf Raise 1 x 10-12
Adduction 1 x 10-12 Abduction 1 x 10-12
Calf Raise 1 x 10-12 Core 200 reps
Core 200 reps Grip Cycle
Grip Cycle Neck Lateral Flex 2 x 12
Neck Lateral Flex 2 x 12 Neck Flex 1 x 12
Neck Flex 1 x 12
 EASTERN MICHIGAN FOOTBALL
STRENGTH AND CONDITIONING
DEVELOPMENTAL PROGRAM
PHASE IV

NAME:
MONDAY
WEEK 16 WEEK 17 WEEK 18 WEEK 19

MEDICAL/ORTHOPEDIC:
% Range WT Reps % Range WT Reps % Range WT Reps % Range WT Reps
5 5 3 3
5 5 3 3
Bench
5 5 3 3
Press /
5 5 3 3
5 5 3 3
8-10 8-10 8-10 8-10
Db
Pullover 8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
Lunge
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
Rear Delt
8-10 8-10 8-10 8-10
Good 8-10 8-10 8-10 8-10
Morning 8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
TPD's
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
Pec Fly
8-10 8-10 8-10 8-10
Core 200 200 200 200
Grip 10-12 10-12 10-12 10-12
Neck Lat Flex 10-12 MR Lat Flex 10-12 MR Lat Flex 10-12 MR Lat Flex 10-12 MR
Neck Flex 10-12 MR Flex 10-12 MR Flex 10-12 MR Flex 10-12 MR
Weight

TUESDAY
WEEK 16 WEEK 17 WEEK 18 WEEK 19
% Range WT Reps % Range WT Reps % Range WT Reps % Range WT Reps
5 5 3 3
Power 5 5 3 3
Clean 5 5 3 3
/ 5 5 3 3
5 5 3 3
10 10 8 8
Leg
10 10 8 8
Press
10 10 8 8
8-10 8-10 8-10 8-10
Db Military
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
Leg
8-10 8-10 8-10 8-10
Curl
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
Leg Ext
8-10 8-10 8-10 8-10
Db Hammer 8-10 8-10 8-10 8-10
Curl 8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
Db Shrug
8-10 8-10 8-10 8-10
Adduction 10-12 MR 10-12 MR 10-12 MR 10-12 MR
Calf Raise 10-12 10-12 10-12 10-12
Core 200 200 200 200
Grip 2x:60 2x:60 2x:60 2x:60
Neck Lat Flex 10-12 MR Lat Flex 10-12 MR Lat Flex 10-12 MR Lat Flex 10-12 MR
Neck EXT 10-12 MR EXT 10-12 MR EXT 10-12 MR EXT 10-12 MR
 EASTERN MICHIGAN FOOTBALL
STRENGTH AND CONDITIONING
DEVELOPMENTAL PROGRAM
PHASE IV

NAME:
THURSDAY
WEEK 16 WEEK 17 WEEK 18 WEEK 19

MEDICAL/ORTHOPEDIC:
% Range WT Reps % Range WT Reps % Range WT Reps % Range WT Reps
5 5 3 3
Close
5 5 3 3
Grip
5 5 3 3
Bench
5 5 3 3
8-10 8-10 8-10 8-10
Inverted
Row 8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
Step 8-10 8-10 8-10 8-10
Ups 8-10 8-10 8-10 8-10
MB Hip 8-10 8-10 8-10 8-10
Lift 8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
Side Raise
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
Rev Hyper
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
Cable Fly 8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
Dips 8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
Core 200 200 200 200
Grip 10-12 10-12 10-12 10-12
Neck Lat Flex 10-12 MR Lat Flex 10-12 MR Lat Flex 10-12 MR Lat Flex 10-12 MR
Neck FLEX 10-12 MR FLEX 10-12 MR FLEX 10-12 MR FLEX 10-12 MR

FRIDAY
WEEK 16 WEEK 17 WEEK 18 WEEK 19
% Range WT Reps % Range WT Reps % Range WT Reps % Range WT Reps
5 5 3 3
5 5 3 3
Squat 5 5 3 3
5 5 3 3
5 5 3 3
8-10 8-10 8-10 8-10
Pull Ups 8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
Glute 8-10 8-10 8-10 8-10
Ham 8-10 8-10 8-10 8-10
TKE 10-12 10-12 10-12 10-12
8-10 8-10 8-10 8-10
DB
8-10 8-10 8-10 8-10
Military
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
Shrug
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
EZ Bar Curl
8-10 8-10 8-10 8-10
Calf Raise 10-12 10-12 10-12 10-12
Abduction 10-12 10-12 10-12 10-12
Core 200 200 200 200
Grip 2x:60 2x:60 2x:60 2x:60
Neck Lat Flex 10-12 MR Lat Flex 10-12 MR Lat Flex 10-12 MR Lat Flex 10-12 MR
Neck EXT 10-12 MR EXT 10-12 MR EXT 10-12 MR EXT 10-12 MR
 Eastern Michigan Football
Strength & Conditioning

Conditioning Schedule
Week 16

Monday Thursday

PNF Stretch PNF Stretch

Warm-Up: Warm-Up:
A Walks/A Skips 2 x 20 yds A Walks/A Skips 2 x 20 yds
B Walks/B Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds
Glute Lunge/Hip 2 x 20 yds Glute Lunge/Hip 2 x 20 yds
Backpedal/Quick Carioca 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds
Power Carioca 2 x 20 yds. Power Carioca 2 x 20 yds.
Anaerobic Endurance:
300’s 3 x 300 yds. Anaerobic Power:
(58,55,53) Rest 3:00 40’s 15 x 40 yds
Break 8 Minutes (8,6,7)
300’s 3 x 300 yds. Rest 2:00 minutes
(58,55,53) Rest 3:00 40’s 15 x 40 yds
(8,6,7)

Tuesday Friday

PNF Stretch PNF Stretch

Warm-Up: Warm-Up:
A Walks/A Skips 2 x 20 yds A Walks/A Skips 2 x 20 yds
B Walks/B Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds
Glute Lunge/Hip 2 x 20 yds Glute Lunge/Hip 2 x 20 yds
Backpedal/Quick Carioca 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds
Power Carioca 2 x 20 yds. Power Carioca 2 x 20 yds.

Lateral Speed & Agility: Lateral Speed & Agility:

4 Corner 2 x 4 Drills 4 Corner 2 x 4 Drills
3 Cone Wheel 2 x Rt & Lt 3 Cone Wheel 2 x Rt & Lt
5-10-5 2 x Rt & Lt 5-10-6 2 x Rt & Lt
Rest 3:00 Minutes Rest 3:00 Minutes
Straight Ahead Speed: Straight Ahead Speed:
Wave Drill 4 x 20 yds Wave Drill 4 x 20 yds
 Eastern Michigan Football
Strength & Conditioning

Conditioning Schedule
Week 17

Monday Thursday

PNF Stretch PNF Stretch

Warm-Up: Warm-Up:
A Walks/A Skips 2 x 20 yds A Walks/A Skips 2 x 20 yds
B Walks/B Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds
Glute Lunge/Hip 2 x 20 yds Glute Lunge/Hip 2 x 20 yds
Backpedal/Quick Carioca 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds
Power Carioca 2 x 20 yds. Power Carioca 2 x 20 yds.
Anaerobic Endurance:
Gassers 3 x 212 yds. Anaerobic Power:
(45,43,41) Rest 2:00 60’s 10 x 60 yds
Break 3:00 Minutes (11,10,9)
Gassers 3 x 212 yds. Rest 2:00 minutes
(45,43,41) Rest 2:00 60’s 10 x 60 yds
(11,10,9)

Friday
Tuesday
PNF Stretch
PNF Stretch Warm-Up:
Warm-Up: A Walks/A Skips 2 x 20 yds
A Walks/A Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds
B Walks/B Skips 2 x 20 yds Glute Lunge/Hip 2 x 20 yds
Glute Lunge/Hip 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds
Backpedal/Quick Carioca 2 x 20 yds Power Carioca 2 x 20 yds.
Power Carioca 2 x 20 yds.
Lateral Speed & Agility:
Lateral Speed & Agility: 4 Corner 2 x 4 Drills
4 Corner 2 x 4 Drills 3 Cone Wheel 2 x Rt & Lt
3 Cone Wheel 2 x Rt & Lt 5-10-6 2 x Rt & Lt
5-10-5 2 x Rt & Lt Rest 3:00 Minutes
Rest 3:00 Minutes Straight Ahead Speed:
Straight Ahead Speed: Sprint Ladder 2x10,20,30,40 yds
Sprint Ladder 2x10,20,30,40 yds
 Eastern Michigan Football
Strength & Conditioning

Conditioning Schedule
Week 18

Monday Thursday

PNF Stretch PNF Stretch

Warm-Up: Warm-Up:
Warm-Up: Warm-Up:
A Walks/A Skips 2 x 20 yds A Walks/A Skips 2 x 20 yds
B Walks/B Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds
Glute Lunge/Hip 2 x 20 yds Glute Lunge/Hip 2 x 20 yds
Backpedal/Quick Carioca 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds
Power Carioca 2 x 20 yds. Power Carioca 2 x 20 yds.

Test Prep Anaerobic Conditioning:

Anaerobic Endurance: 100’s 6 x 100 yds
300yd Shuttle 1 x 300yds. (18,16,14)
(See Diagram for time) Rest 3:00 minutes
Rest 2:00 minutes 100’s 6 x 100 yds
300yd Shuttle 1 x 300yds. (18,16,14)

Tuesday Friday

PNF Stretch PNF Stretch

Warm-Up: Warm-Up:
Warm-Up: Warm-Up:
A Walks/A Skips 2 x 20 yds A Walks/A Skips 2 x 20 yds
B Walks/B Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds
Glute Lunge/Hip 2 x 20 yds Glute Lunge/Hip 2 x 20 yds
Backpedal/Quick Carioca 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds
Power Carioca 2 x 20 yds. Power Carioca 2 x 20 yds.

Lateral Speed & Agility: Lateral Speed & Agility:

4 Corner 2 x 4 Drills 4 Corner 2 x 4 Drills
3 Cone Wheel 2 x Rt & Lt 3 Cone Wheel 2 x Rt & Lt
5-10-5 2 x Rt & Lt 5-10-6 2 x Rt & Lt
Rest 3:00 Minutes Rest 3:00 Minutes
Straight Ahead Speed: Straight Ahead Speed:
Wave Drill 4 x 20 yds Wave Drill 4 x 20 yds
 Eastern Michigan Football
Strength & Conditioning

Conditioning Schedule
Week 19

Monday Thursday

PNF Stretch PNF Stretch

Warm-Up: Warm-Up:
A Walks/A Skips 2 x 20 yds A Walks/A Skips 2 x 20 yds
B Walks/B Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds
Glute Lunge/Hip 2 x 20 yds Glute Lunge/Hip 2 x 20 yds
Backpedal/Quick Carioca 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds
Power Carioca 2 x 20 yds. Power Carioca 2 x 20 yds.
Anaerobic Endurance:
200’s 4 x 200 yds. Anaerobic Conditioning:
(36,33,31) Rest 1:30 100 yd Sprint Ladder (620 yds)
Break 5 Minutes 2x100,80,60,40,20,10
200’s 4 x 200 yds. Rest 3 Minutes
(36,33,31) Rest 1:30 100 yd Sprint Ladder (620 yds)
2x100,80,60,40,20,10

Tuesday Friday

PNF Stretch PNF Stretch

Warm-Up: Warm-Up:
A Walks/A Skips 2 x 20 yds A Walks/A Skips 2 x 20 yds
B Walks/B Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds
Glute Lunge/Hip 2 x 20 yds Glute Lunge/Hip 2 x 20 yds
Backpedal/Quick Carioca 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds
Power Carioca 2 x 20 yds. Power Carioca 2 x 20 yds.

Lateral Speed & Agility: Lateral Speed & Agility:

4 Corner 2 x 4 Drills 4 Corner 2 x 4 Drills
3 Cone Wheel 2 x Rt & Lt 3 Cone Wheel 2 x Rt & Lt
5-10-5 2 x Rt & Lt 5-10-6 2 x Rt & Lt
Rest 3:00 Minutes Rest 3:00 Minutes
Straight Ahead Speed: Straight Ahead Speed:
Sprint Ladder 2x10,20,30,40 yds Sprint Ladder 2x10,20,30,40 yds
 Eastern Michigan Football
Strength & Conditioning

Conditioning Schedule
Week 20

Monday Thursday

• Conditioning with Team • Conditioning with Team

Tuesday Friday

• Conditioning with Team Test

Anaerobic Endurance:
300yd Shuttle 1 x 300yds.
Rest 1:00
300yd Shuttle 1 x 300yds.
 Eastern Michigan Football
Strength and Conditioning
Warm-Up & Stretch Protocols

WARM-UP
Dynamic Warm-up
* See Speed Development for descriptions
• A Walks • Walking Hip
• A Skips • Backpedal
• B Walks • Quick Carioca
• B Skips • Power Carioca
• Glute Medius Lunge

PARTNER STRETCH
• Stretch Routine
• Rt. Quad – Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
• Lt. Quad - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
• Partner Up
• Rt. Calf - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
• Rt. Hamstring - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
• Rt. Hip - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
• Lt. Calf - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
• Lt. Hamstring - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
• Lt. Hip - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
• Rt. Leg Over - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
• Lt. Leg Over - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
• Groin - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
• Low Back - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6
• Switch Partners
• Repeat Above

PRE GAME STRETCH

• Standing Hamstring – Rt over Lt.
• Standing Hamstring – Lt. over Rt.
• Standing V Hamstring – Rt Ankle
• Standing V Hamstring – Lt. Ankle
• Standing V Hamstring – Both Ankles
• Groin – Right
• Groin – Left
 POWER  CLEAN

1.  START 2.  FIRST  PULL

1.  With  feet  shoulder  width,  grasp  the  bar  with   3.  Begin  pull  by  pushing  through  the  floor  with  legs
hands  placed  just  outside  your  legs
2.  Position  head  straight  with  chest  up  and  back   4.  Keep  arms  straight,  back  flat,  glutes  down,  and  
straight chest  up

3.  SCOOP 4.  MOMENTUM

5.  After  the  bar  clears  knees,  lifter  executes  a  violent   7.  Momentum  is  created  in  bar  causing  upward  
triple  extension  movement motion
6.  Extend  hips,  knees,  and  ankles 8.  Athlete  than  pulls  under  bar  and  catches  in  a  
front  squat  position
 POWER  CLEAN

5.  CATCH 6.  FINISH

8.  Athlete  than  pulls  under  bar  and  catches  in  a   9.  Finish  in  an  upright  standing  position
front  squat  position
 HANG  SNATCH

1.  START 2.  LOAD

1.  Position  overhand  grip  to  where  the  bar  lines  up   3.  Lower  the  bar  so  that  it  goes  to  the  knees,  keep  
with  waistline  when  holding chest  up  and  shoulders  above  bar
2.  Stand  with  chest  up,  shoulders  back,  head  neutral 4.  Keep  stomach  tight  and  head  neutral

3.  TRIPLE  EXTENSION 4.  DROP

5.  Extend  violently  through  hips,  knees,  and  ankle   6.  Once  bar  moves  overhead,  drop  under  bar  and  
causing  upward  motion  of  bar catch  with  shoulders  stable  and  arms  locked
 PUSH  JERK

1.  START 2.  DIP

1.  Grip  bar  slightly  outside  shoulders 3.  Bend  knees  and  hips  slightly  to  begin  descent

2.  Feet  should  be  directly  under  hips,  bar  should  rest  

on  chest/shoulders

3.  PRESS 4.  CATCH

4.  Reverse  dip  motion  fast,  push  through  heels  and   5.  Drop  under  bar  and  catch  with  arms  extended,  
create  upward  momentum  of  bar shoulders  stable,    and  hips  slightly  bent
 SQUAT

1.  START 2.  DESCENT

1.  Setup  with  bar  on  upper  back,  hands  placed   3.  Begin  descent  by  pushing  hips  backwards,  not  
outside  shoulders  with  comfortable  grip bending  knees  first
2.  Step  bar  out  of  rack  and  align  feet  slightly  outside   4.  Keep  chest  up  and  heels  flat  on  floor
shoulder  width,  feet  slightly  turned  outward

3.  BOTTOM 4.  FINISH

5.  Lower  the  weight  controlled  to  the  point  where   7.  Push  through  heels  and  keep  knees  in  line  with  
the  thigh  is  parallel  to  the  ground feet,  chest  up  back  to  start  position
6.  After  achieving  depth,  reverse  motion  to  stand
 FRONT  SQUAT

1.  START 2.  MID-­‐POINT

1.  Set  barbell  rack  to  height  just  below  shoulders 3.  Unrack  bar,  set  up  feet  shoulder  width  apart,  
keep  chest  and  elbows  up
2.  Place  bar  on  shoulders,  with  fingertips  under  bar,   4.  Descend  down  to  depth  where  thigh  is  parallel  to  
and  elbows  up.    Bar  should  rest  on  shoulders floor

3.  FINISH

5.  Drive  up  from  bottom  with  elbows  up,  chest  up,  

pushing  through  heels
 LEG  PRESS

1.  START 2.  MID-­‐POINT

1.  Begin  by  adjusting  seat  to  allow  for  90  degrees  of   3.    Move  the  weight  through  a  full  range  of  motion  
flexion  at  the  knee downward  so  the  knees  are  at  90  degrees
2.    Sit  in  the  machine  with  your  feet  firmly  planted  
and  your  back  and  glutes  against  pads  

3.  FINISH

4.  Push  the  weight  through  the  heels  back  to  the  

starting  position,  do  not  fully  lock  knees  out
 DB  LUNGE

1.  START 2.  MID-­‐POINT

1.  Choose  Dumbell  weight  and  begin  standing 3.  Step  forward  and  descend  to  point  where  thigh  is  
parallel  with  ground
2.  Begin  with  good  posture,  chest  up,  shoulders   4.  Keep  knee  from  leaning  over  toe  and  drop  back  
back,  core  tight knee  to  ground  

3.  FINISH 4.  OPPOSITE

5.  Push  off  front  leg  through  whole  foot  back  to   7.  Opposite  side  view
standing  position
6.  Maintain  good  posture  through  movement
 DB  STEP  UP

1.  START 2.  STEP

1.  Choose  Dumbells,  bench,  or  box  atleast  12  inches   3.  Step  onto  surface  with  entire  foot
high
2.  Start  with  good  posture,  chest  up,  shoulders  back. 4.  Drive  through  heel  on  surface,  be  sure  to  not  dip  
chest  and  push  off  back  foot

3.  KNEE  DRIVE 4.  FINISH

5.  Drive  opposite  knee  up  to  90  degrees  with  knee   6.  Step  back  down  with  control  and  reset
up  and  toe  up
 DB  PITCHER  SQUAT

1.  START 2.  MID-­‐POINT

1.  Start  with  good  posture,  shoulders  back,  chest  up 3.  Squat  down  keeping  weight  on  front  heel  until  
thigh  is  parallel  to  ground
2.  Put  trail  leg  on  back  surface  adjusting  front  leg  so  
that  the  knee  does  not  extend  over  toes  on  descent

3.  FINISH

4.  Drive  upward  through  heel  on  front  foot  

maintaining  good  posture
 BARBELL  STRAIGHT  LEG  DEADLIFT

1.  START/FINISH 2.  MID-­‐POINT

1.  Grasp  Barbell  hands  shoulder  width  apart  with   3.  Lower  weight  down  controlled  past  knees,  legs  
overhand  grip slightly  bent,  hips  back,  back  flat
2.  Stand  with  good  posture,  feet  shoulder  width,   4.  Push  through  heels,  with  back  flat  return  to  start  
position
 GLUTE  HAM  RAISE

1.  START 2.  MID-­‐POINT

1.  Adjust  Glute  ham  back  plate  so  legs  are  straight   3.  Move  body  into  a  straight  line,  pushing  through  
with  your  hip  able  to  flex  to  90  degrees the  back  plate,  keep  core  tight
2.  Keep  shoulder  blades  pinched  and  chin  tucked

3.  FINISH

4.    Keep  body  in  straight  line  and  pull  to  up  position
 LEG  EXTENSION

1.  START 2.  MID-­‐POINT

1.  Adjust  the  seat  so  that  the  kness  line  up  with  the   3.    Slowly  extend  the  leg  throughout  the  full  range  
axis  of  rotation  on  the  machine. of  motion
2.    Sit  with  the  back  flat  and  legs  against  the  pads.     4.    Slowly  lower  the  weight  back  to  the  start  without  
banging  the  weight.
 LEG  CURL

1.  START 2.  MID-­‐POINT

1.  Lie  face  down  on  the  machine  so  the  knees  line   3.    Flex  the  legs  through  a  full  range  of  motion
up  with  the  axis  of  rotation
2.    Grasp  Handles/Pad  and  push  leg  against  pad 4.    Lower  the  weight  back  down  under  control
 ABDUCTION

1.  START 2.  MID-­‐POINT

1.  Lie  on  side,  have  partner  apply  resistance  to   3.  Raise  leg  to  full  range  of  motion
outside  of  leg
2.  Begin  motion  by  raising  leg 4.  Return  to  starting  position
 ADDUCTION

1.  START 2.  MID-­‐POINT

1.  Lie  on  your  back  and  have  partner  apply   3.  Move  legs  through  full  range  of  motion  and  
resistance  to  inside  of  legs return  to  starting  position
2.  Begin  exercise  by  pulling  legs  in
 SINGLE  LEG  HIP  EXTENSION

1.  START 2.  MID-­‐POINT

1.  Start  with  one  leg  on  ball,  opposite  leg  extended   2.  Push  heel  through  ball,  extend  hips  up,  lower  
in-­‐line  with  other  leg back  to  start
 TERMINAL  KNEE  EXTENSION  (TKE)

1.  START 2.  MID-­‐POINT

1.  Begin  with  knee  slightly  bent,  band  around  back   2.  Push  heel  into  the  ground,  extending  knee
of  knee,  heel  off  the  ground

3.  FINISH

3.  Return  to  start  position  by  flexing  knee  in  a  

controlled  manner  bringing  heel  off  ground
 DB  CALF  RAISE

1.  START 2.  MID-­‐POINT

1.  Use  one  DB,  adjust  bench  to  90  degree,  Use  one   3.  Extend  ankle,  moving  upwards,  flexing  the  calf
hand  to  balance,  place  ball  of  foot  on  bench  brace
2.  Place  DB  on  same  side  as  leg 4.  Return  to  start  position
 BENCH  PRESS

1.  START/LIFT  OFF 2.  MID-­‐POINT

1.  Always  have  a  spotter 3.  Lower  weight  in  controlled  manner  down  to  mid  
sternum,  keep  elbows  within  45  degrees  from  side
2.  Lie  on  bench  with  5  points  of  contact,  head,   4.  Be  careful  to  not  bounce  bar  off  chest
shoulders,  hips,  both  feet  on  ground

3.  STICK  POINT 4.  FINISH

5.  Accelerate  bar  upwards  through  stick  point 7.    Drive  weight  up  until  arms  are  fully  extended

6.  Be  aware  not  to  flare  elbows  outward 8.  Rack  weight  with  help  from  spotter  when  done
 CLOSE  GRIP  BENCH  PRESS

1.  START 2.  MID-­‐POINT

1.  Set  up  for  Bench  Press,  choose  grip  that  is  3   2.  Guide  bar  to  chest  at  mid  sternum  keeping  
inches  inside  normal  bench  grip elbows  close  to  body
3.  Be  sure  to  not  bounce  weight  off  chest

3.  FINISH

4.  Complete  repetition  by  fully  extending  arms

 DB  BENCH  PRESS

1.  START 2.  LOWERING

1.  Set  up  on  bench  with  dumbells,  lay  flat  on  bench,   3.  Lower  dumbells  keeping  elbows  within  45  
have  feet  in  contact  with  ground degrees  from  body
2.  Extend  dumbells  to  begin  movement 4.  Be  sure  to  grip  the  weight  firmly  and  not  extend  
weights  outside  of  control

3.  MID-­‐POINT 4.  FINISH

5.  Lightly  touch  chest  with  weights,  press  upward  to   6.  Complete  repetition  by  extending  arms  back  to  
starting  position starting  position
 INCLINE  BENCH  PRESS

1.  START 2.  MID-­‐POINT

1.  Setup  on  bench  with  back  flat,  seated  into  the   3.  Guide  the  bar  to  top  of  chest  under  control,  keep  
bench  fully,  with  feet  in  contact  to  ground elbows  from  flaring  out
2.  Place  hands  in  normal  bench  grip,  have  a  spotter  
at  all  times

3.  FINISH

4.  Touch  chest  and  extend  arms  upward,  be  sure  to  

keep  body  and  hips  in  contact  with  bench
 DB  INCLINE  BENCH  PRESS

1.  START 2.  MID-­‐POINT

1.  Setup  on  bench  with  back  flat,  seated  into  the   3.  Guide  the  weight  down  with  control
bench  fully,  with  feet  in  contact  to  ground
2.  Movement  begins  with  arms  extended   4.  Lightly  touch  the  chest,  be  sure  elbows  do  not  
flare  outwards

3.  FINISH

5.  Fully  extend  arms  back  to  starting  position,  

keeping  hips  in  contact  with  bench
 DB  BENCH  PEC  FLY

1.  START 2.  MID-­‐POINT

1.  Lie  flat  on  bench  with  feet  in  contact  with  ground 3.  Begin  descent,  bend  elbows  slightly,  control  
motion
2.  Movement  begins  with  arms  extended  upwards

3.  FINISH

4.  Guide  the  DB's  back  to  the  starting  position  in  a  

controlled  motion
 CABLE  PEC  FLY

1.  START 2.  MID-­‐POINT

1.  Adjust  cable  machine  so  that  handles  are  at  chest   3.  Bring  hands  together  in  middle,  contracting  chest  
height muscles,  pause  momentarily
2.  Grasp  each  handle  with  palms  facing  in,  bend  
elbows  slightly

3.  FINISH

4.  Extend  back  to  start  position

 PULL  UP

1.  START 2.  MID-­‐POINT

1.  Grasp  pull  up  bar  with  overhand  grip 3.  Pull  through  elbows  until  chin  reaches  over  bar

2.  Begin  with  arms  fully  extended  from  dead  stop

3.  FINISH

4.  Lower  back  to  starting  position  with  arms  fully  

extended
 LAT  PULLDOWN

1.  START 2.  MID-­‐POINT

1.  Grip  bar  overhand 3.  Pull  bar  down  to  top  of  chest  

2.  Keep  back  flat  and  torso  up-­‐right

3.  FINISH

4.  Fully  Extend  arms  back  to  starting  position

 ONE  ARM  DB  ROW

1.  START 2.  MID-­‐POINT

1.  Place  same  hand  and  knee  on  bench  with  back   3.  Pull  weight  back  to  chest,  squeeze  shoulder  blade  
flat back
2.  Start  with  DB  in  hand,  arm  extended 4.  Pause  shortly  at  top

3.  FINISH

5.  Extend  weight  back  to  starting  position

 DB  PULLOVER

1.  START 2.  MID-­‐POINT

1.  Lie  flat  on  bench  with  feet  in  contact  with  ground 3.  Bring  weight  back  behind  head  with  slight  bend  in  
elbows
2.  Extend  weight  with  arms  placed  under  DB

3.  FINISH

4.  Pull  weight  back  to  starting  position  maintaing  

flex  in  elbows
 HYPEREXTENSION

1.  START 2.  MID-­‐POINT

1.  Adjust  machine  so  hip  is  flexed  at  90  degrees 3.  Extend  upwards  until  body  is  parallel  with  the  
ground
2.  Extend  legs  straight,  set  head  in  neutral  position

3.  FINISH

4.  Reset  back  to  starting  position

 REVERSE  HYPER

1.  START 2.  MID-­‐POINT

1.  Setup  in  machine  so  that  legs  are  straight  and  hip   2.  Extend  lower  body  upwards  until  body  is  straight
is  flexed  at  90  degrees

3.  FINISH

3.  Lower  legs  under  control  back  to  start  position

 BARBELL  MILITARY  PRESS

1.  START 2.  MID-­‐POINT

1.  Grip  Bar  outside  shoulders 3.  Bring  bar  down  to  top  of  chest  without  arching  
backwards
2.  Keep  core  tight  and  feet  flat,  Extend  arms  
upwards  with  weight  overhead

3.  FINISH

4.  Press  bar  directly  overhead  back  to  starting  

position
 DB  MILITARY  PRESS

1.  START 2.  MID-­‐POINT

1.  Keep  core  tight,  start  with  weights  extended   2.  Lower  weight  to  shoulders
overhead,  feet  flat

3.  FINISH

3.  Press  weight  back  to  starting  position  maintaining  

correct  posture
 DB  FRONT  RAISE

1.  START/FINISH 2.  MID-­‐POINT

1.  Hold  DB  in  front  of  thigh,  core  tight 2.  Raise  weight  to  eye  level,  return  back  to  starting  
position  under  control
 DB  SIDE  RAISE

1.  START/FINISH 2.  MID-­‐POINT

1.  Hold  weight  at  side,  maintain  good  posture 2.  Raise  weight  slightly  above  shoulders  under  
control,  return  back  to  start  position  under  control
 DB  REAR  DELT  RAISE

1.  START 2.  MID-­‐POINT

1.  Bend  forward  at  the  waist,  keep  back  flat,  head   2.  Raise  weight  upward  under  control,  try  not  to  
neutral swing  the  body,  lower  under  control  back  to  start
 BARBELL  SHRUG

1.  START 2.  MID-­‐POINT

1.  Grip  bar  overhand  outside  body  with  good   2.  Pull  shoulders  upwards  towards  ears
posture
3.  Tilt  head  down  slightly,  pause  shortly  at  top  of  
movement

3.  FINISH

4.  Lower  weight  back  to  start  position

5.  Be  mindful  not  to  "roll"  Shoulders

 UPRIGHT  ROW

1.  START 2.  MID-­‐POINT

1.  Grasp  bar  with  close  overhand  group 2.  Pull  the  weight  upwards,  with  elbows  high  and  
bar  close  to  the  body

3.  FINISH

3.  Lower  the  weight  back  to  starting  position  under  

control
 DIPS

1.  START 2.  MID-­‐POINT

1.  Start  movement  by  grabbing  dip  bar  with  arms   2.  Dip  downwards  until  arms  reach  90  degrees
fully  extended

3.  FINISH

3.  Return  back  to  starting  position  with  arms  fully  

extended
 SKULLCRUSHER

1.  START 2.  MID-­‐POINT

1.  Grasp  Curl  Bar  and  lay  flat  on  ground 2.  Lower  the  bar  towards  forehead  under  control,  
be  sure  to  have  elbows  in-­‐line  during  movement

3.  FINISH

3.  Extend  arms  back  to  starting  position

 TRICEP  PUSHDOWN

1.  START 2.  MID-­‐POINT

1.  Grip  tricep  bar  with  overhand  grip  attached  to   3.  Fully  extend  arms  downward,  keep  elbows  tight  
cable to  body
2.  Start  with  the  bar  pulled  down  to  90  degrees

3.  FINISH

4.  Return  back  to  starting  position

 BARBELL  CURLS

1.  START 2.  MID-­‐POINT

1.  Grasp  bar  with  underhand  grip,  shoulder  width   2.  Move  weight  through  full  range  of  motion  curling  
apart up,  keep  elbows  at  side

3.  FINISH

3.  Lower  weight  under  control  so  that  arms  are  fully  

extended
 EZ  BAR  CURLS

1.  START 2.  MID-­‐POINT

1.  Grasp  bar  with  underhand  grip,  shoulder  width   2.  Move  weight  through  full  range  of  motion  curling  
apart up,  keep  elbows  at  side

3.  FINISH

3.  Lower  weight  under  control  so  that  arms  are  fully  

extended
 DB  CURL

1.  START 2.  MID-­‐POINT

1.  Grasp  DB's  with  palms  facing  front 2.  Bring  weight  up  to  shoulder  under  control

3.  FINISH

3.  Return  to  start  position  fully  extending  arms

 DB  HAMMER  CURL

1.  START 2.  MID-­‐POINT

1.  Hold  weights  with  neutral  grip 2.  Curl  weight  to  top  of  shoulder  under  control

3.  FINISH

3.  Lower  weight  under  control  so  that  arm  is  fully  

extended
 NECK  FLEXION

1.  START 2.  MID-­‐POINT

1.  Lay  on  your  back 3.  Flex  the  head  upward,  tucking  chin  

2.  Partner  places  hand  on  forehead 4.  Partner  applies  resistance  and  allows  other  to  go  
through  full  range  of  motion
 NECK  EXTENSION

1.  START 2.  MID-­‐POINT

1.  Lay  on  stomach  on  bench 3.  Extend  head  through  full  range  of  motion  with  
partner  resistance
2.  Partner  places  hands  on  back  of  head 4.  Partner  allows  other  to  go  through  full  range  of  
motion
 NECK  LATERAL  FLEXION

1.  START 2.  MID-­‐POINT

1.  Lay  sideways  on  the  bench 3.  Move  head  to  opposite  shoulder  with  resistance

2.  Partner  puts  hands  on  side  of  head

3.  FINISH

4.  Flex  head  back  to  starting  position  with  resistance

5.  Partner  allow  other  to  go  through  full  range

 PLATE  FLIP

1.  START 2.  MID-­‐POINT

1.  Find  bumper  plate,  rubber  plate 2.  Flip  plate  end  over  end,  catch  it  with  same  hand
 PLATE  HOLDS

1.  START

1.  Hold  Plates  with  fingers  fully  extended

 WRIST  ROLL

1.  START/FINISH

1.  Hold  wrist  roller  away  from  body

2.  Begin  rolling  upwards,  towards,  than  roll  away  
 BARBELL  EXTENSION

1.  START

1.  Grasp  Barbell  slightly  wider  than  shoulder  width 2.  Extend  wrist  upward,  slight  pause,  repeat
 BARBELL  FLEXION

1.  START 2.  MID-­‐POINT

1.  Grasp  Barbell  slightly  wider  than  shoulder  width 2.  Flex  the  wrist,  hold  slight  pause  at  top
  

Core  Routines  
Routine  #1             Routine  #  5    

Jackknifes       x20       Reach  Ups       x50  

Side  Crunch       x15each  way     Flutter  Kicks       x60  seconds  

Alternating  Superman     x15each  way     Alternating  Supermans   x20each  way  

Flutter  Kicks       x30seconds     Russian  twists       x25each  way  

Routine  #2       x2       Routine  #  6       x2  

Sprinter  Crunch     x10each  leg     Side  Crunch       x25each  way  

Pillar         x30seconds     Reverse  Crunch     x20  

Russian  Twist       x30touches     Alternating  Supermans  Pillar   x15each  way  

Quadraped       x10each  way  

Routine  #3       x2       Routine  #7       x2  

Hanging  Knee  Ups     x20       Alternating  Jackknifes/Pikes   x12each  way  

Reverse  Hypers     x15       Russian  twist       x15each  way  

Pillar  with  Reaches     x30seconds     Quadraped       x12each  way  

Diagonal  Chop       x15each  way     Side  Pillar       x30seconds    

Routine  #4       x2       Routine  #8       x2  

L  Overs         x12each  way     Throwdowns  or  leg  lifts   x20  

Pillar  with  leg  lifts     x15each  way     Reverse  Pillar       x45seconds  

Sprinter  Crunches     x15each  way     Side  Crunch       x20  

Supermans       x20       Back  Extensions     x15  

 CRUNCH

1.  START 2.  MID-­‐POINT

1.  Start  with  back  and  feet  flat  on  ground 2.  Crunch  upwards  until  shoulder  blades  are  off  the  
ground
 JACKKNIFE

1.  START 2.  MID-­‐POINT

1.  Lay  flat  on  ground  with  hands  extended  overhead 2.  Lift  legs  and  arms  into  the  air  leaving  only  glutes  
on  ground
3.  Slowly  lower  back  to  start  position
 PILLAR

1.  START

1.  Set  up  on  your  toes  and  forearms  with  elbows  

underneath  shoulder
2.  Keep  stomach  tight  and  back  flat
 SIDE  PILLAR

1.  START

1.  Set  up  on  side  of  foot  and  elbow  underneath  

shoulder
2.  Keep  body  straight  and  stomach  tight
 PILLAR  WITH  REACHES

1.  START 2.  MID-­‐POINT

1.  Balance  holding  on  elbows  and  toes  with  stomach   2.  Reach  arm  straight  out  in  front
tight  and  back  flat
3.  Keep  from  rotating  body  side  to  side
 PILLAR  WITH  LEG  LIFT

1.  START 2.  MID-­‐POINT

1.  Balance  holding  on  elbows  and  toes  with  stomach   2.  Lift  leg  up  in  a  controlled  manner  and  alternate  
tight  and  back  flat legs
3.  Try  to  keep  body  straight  without  rotating
 ALTERNATING  SUPERMAN

1.  START 2.  MID-­‐POINT

1.  Lay  on  stomach  with  arms  in  front 2.  Lift  opposite  arm  and  leg  at  same  time

3.  Lower  arm  and  leg  down  in  controlled  manner

 SUPERMAN

1.  START 2.  MID-­‐POINT

1.  Lay  on  stomach  with  arms  in  front 2.  Bring  chest  and  legs  off  ground  at  same  time

3.  Lower  body  back  to  ground  under  control

 SPRINTER  CRUNCH

1.  START 2.  MID-­‐POINT

1.  Lay  flat  on  back 2.  Crunch  up  off  the  ground  while  driving  opposite  
arm  to  opposite  leg  at  the  top
 KNEE  UP

1.  START 2.  MID-­‐POINT

1.  Grab  bar  with  feet  hanging  in  air 2.  Drive  both  knees  into  chest

3.  Lower  both  legs  to  start  position  under  control

 ELBOW  TO  KNEE

1.  START 2.  MID-­‐POINT

1.  Lay  on  back  with  leg  crossed  over  other  knee 2.  Crunch  up  moving  opposite  elbow  to  opposite  
knee
 BIRD  DOG

1.  START 2.  MID-­‐POINT

1.  Start  on  hands  and  knees  with  back  flat  and  head   2.  Extend  opposite  arm  and  opposite  leg  out  straight
neutral
3.  Control  movement  and  maintain  core  tightness  
through  movement
 Percentage Chart
max 40% 45% 50% 55% 60% 65% 70% 75% 80% 85% 90% 95% 100% max
150 60 68 75 83 90 98 105 113 120 128 135 143 150 150
155 62 70 78 85 93 101 109 116 124 132 140 147 155 155
160 64 72 80 88 96 104 112 120 128 136 144 152 160 160
165 66 74 83 91 99 107 116 124 132 140 149 157 165 165
170 68 77 85 94 102 111 119 128 136 145 153 162 170 170
175 70 79 88 96 105 114 123 131 140 149 158 166 175 175
180 72 81 90 99 108 117 126 135 144 153 162 171 180 180
185 74 83 93 102 111 120 130 139 148 157 167 176 185 185
190 76 86 95 105 114 124 133 143 152 162 171 181 190 190
195 78 88 98 107 117 127 137 146 156 166 176 185 195 195
200 80 90 100 110 120 130 140 150 160 170 180 190 200 200
205 82 92 103 113 123 133 144 154 164 174 185 195 205 205
210 84 95 105 116 126 137 147 158 168 179 189 200 210 210
215 86 97 108 118 129 140 151 161 172 183 194 204 215 215
220 88 99 110 121 132 143 154 165 176 187 198 209 220 220
225 90 101 113 124 135 146 158 169 180 191 203 214 225 225
230 92 104 115 127 138 150 161 173 184 196 207 219 230 230
235 94 106 118 129 141 153 165 176 188 200 212 223 235 235
240 96 108 120 132 144 156 168 180 192 204 216 228 240 240
245 98 110 123 135 147 159 172 184 196 208 221 233 245 245
250 100 113 125 138 150 163 175 188 200 213 225 238 250 250
255 102 115 128 140 153 166 179 191 204 217 230 242 255 255
260 104 117 130 143 156 169 182 195 208 221 234 247 260 260
265 106 119 133 146 159 172 186 199 212 225 239 252 265 265
270 108 122 135 149 162 176 189 203 216 230 243 257 270 270
275 110 124 138 151 165 179 193 206 220 234 248 261 275 275
280 112 126 140 154 168 182 196 210 224 238 252 266 280 280
285 114 128 143 157 171 185 200 214 228 242 257 271 285 285
290 116 131 145 160 174 189 203 218 232 247 261 276 290 290
295 118 133 148 162 177 192 207 221 236 251 266 280 295 295
300 120 135 150 165 180 195 210 225 240 255 270 285 300 300
305 122 137 153 168 183 198 214 229 244 259 275 290 305 305
310 124 140 155 171 186 202 217 233 248 264 279 295 310 310
315 126 142 158 173 189 205 221 236 252 268 284 299 315 315
320 128 144 160 176 192 208 224 240 256 272 288 304 320 320
325 130 146 163 179 195 211 228 244 260 276 293 309 325 325
330 132 149 165 182 198 215 231 248 264 281 297 314 330 330
335 134 151 168 184 201 218 235 251 268 285 302 318 335 335
340 136 153 170 187 204 221 238 255 272 289 306 323 340 340
345 138 155 173 190 207 224 242 259 276 293 311 328 345 345
350 140 158 175 193 210 228 245 263 280 298 315 333 350 350
355 142 160 178 195 213 231 249 266 284 302 320 337 355 355
360 144 162 180 198 216 234 252 270 288 306 324 342 360 360
365 146 164 183 201 219 237 256 274 292 310 329 347 365 365
370 148 167 185 204 222 241 259 278 296 315 333 352 370 370
375 150 169 188 206 225 244 263 281 300 319 338 356 375 375
380 152 171 190 209 228 247 266 285 304 323 342 361 380 380
385 154 173 193 212 231 250 270 289 308 327 347 366 385 385
390 156 176 195 215 234 254 273 293 312 332 351 371 390 390
395 158 178 198 217 237 257 277 296 316 336 356 375 395 395
400 160 180 200 220 240 260 280 300 320 340 360 380 400 400
 Percentage Chart
max 40% 45% 50% 55% 60% 65% 70% 75% 80% 85% 90% 95% 100% max
405 162 182 203 223 243 263 284 304 324 344 365 385 405 405
410 164 185 205 226 246 267 287 308 328 349 369 390 410 410
415 166 187 208 228 249 270 291 311 332 353 374 394 415 415
420 168 189 210 231 252 273 294 315 336 357 378 399 420 420
425 170 191 213 234 255 276 298 319 340 361 383 404 425 425
430 172 194 215 237 258 280 301 323 344 366 387 409 430 430
435 174 196 218 239 261 283 305 326 348 370 392 413 435 435
440 176 198 220 242 264 286 308 330 352 374 396 418 440 440
445 178 200 223 245 267 289 312 334 356 378 401 423 445 445
450 180 203 225 248 270 293 315 338 360 383 405 428 450 450
455 182 205 228 250 273 296 319 341 364 387 410 432 455 455
460 184 207 230 253 276 299 322 345 368 391 414 437 460 460
465 186 209 233 256 279 302 326 349 372 395 419 442 465 465
470 188 212 235 259 282 306 329 353 376 400 423 447 470 470
475 190 214 238 261 285 309 333 356 380 404 428 451 475 475
480 192 216 240 264 288 312 336 360 384 408 432 456 480 480
485 194 218 243 267 291 315 340 364 388 412 437 461 485 485
490 196 221 245 270 294 319 343 368 392 417 441 466 490 490
495 198 223 248 272 297 322 347 371 396 421 446 470 495 495
500 200 225 250 275 300 325 350 375 400 425 450 475 500 500
505 202 227 253 278 303 328 354 379 404 429 455 480 505 505
510 204 230 255 281 306 332 357 383 408 434 459 485 510 510
515 206 232 258 283 309 335 361 386 412 438 464 489 515 515
520 208 234 260 286 312 338 364 390 416 442 468 494 520 520
525 210 236 263 289 315 341 368 394 420 446 473 499 525 525
530 212 239 265 292 318 345 371 398 424 451 477 504 530 530
535 214 241 268 294 321 348 375 401 428 455 482 508 535 535
540 216 243 270 297 324 351 378 405 432 459 486 513 540 540
545 218 245 273 300 327 354 382 409 436 463 491 518 545 545
550 220 248 275 303 330 358 385 413 440 468 495 523 550 550
555 222 250 278 305 333 361 389 416 444 472 500 527 555 555
560 224 252 280 308 336 364 392 420 448 476 504 532 560 560
565 226 254 283 311 339 367 396 424 452 480 509 537 565 565
570 228 257 285 314 342 371 399 428 456 485 513 542 570 570
575 230 259 288 316 345 374 403 431 460 489 518 546 575 575
580 232 261 290 319 348 377 406 435 464 493 522 551 580 580
585 234 263 293 322 351 380 410 439 468 497 527 556 585 585
590 236 266 295 325 354 384 413 443 472 502 531 561 590 590
595 238 268 298 327 357 387 417 446 476 506 536 565 595 595
600 240 270 300 330 360 390 420 450 480 510 540 570 600 600
605 242 272 303 333 363 393 424 454 484 514 545 575 605 605
610 244 275 305 336 366 397 427 458 488 519 549 580 610 610
615 246 277 308 338 369 400 431 461 492 523 554 584 615 615
620 248 279 310 341 372 403 434 465 496 527 558 589 620 620
625 250 281 313 344 375 406 438 469 500 531 563 594 625 625
630 252 284 315 347 378 410 441 473 504 536 567 599 630 630
635 254 286 318 349 381 413 445 476 508 540 572 603 635 635
640 256 288 320 352 384 416 448 480 512 544 576 608 640 640
645 258 290 323 355 387 419 452 484 516 548 581 613 645 645
650 260 293 325 358 390 423 455 488 520 553 585 618 650 650
max 40% 45% 50% 55% 60% 65% 70% 75% 80% 85% 90% 95% 100% max
 EASTERN MICHIGAN FOOTBALL
STRENGTH AND CONDITIONING

CONDITIONING DESCRIPTIONS

A. Speed Technique:
A-Walks
• Walk coordinating your right arm with left leg and vice versa. Strict attention is paid to
maintaining a 90 degree angle with your elbow, knee, and ankle.
A-Skips
• Skip coordinating your right arm with left leg and vice versa. Strict attention is paid to
maintaining a 90 degree angle with your elbow, knee, and ankle.
B-Walks
• Perform an A-Walk and add an extension of the upper leg before bringing it to the
ground.
B-Skips
• Perform an A-Skip and add an extension of the upper leg before bringing it to the ground.
Extended Backpedal
• Backpedal while bringing your heel to your glutes and fully extending your leg back
towards the finish line. Strict attention is paid to maintaining normal upper body running
mechanics.
Walking Hip Stretch
• Walk and bring your ankle up towards your waist with one hand while cradling your knee
with the other. Extend your supporting foot to raise up on the toes as you complete each
rep. Alternate legs while walking.
Glute Medius Lunge
• Lunge walking in a straight line, touching your knee to the outside of the front ankle each
rep. Keep hands on your hips and alternate legs as you walk.
Quick Carioca
• Carioca as quickly as you can. Your hips should rotate rapidly and through a large range
of motion as you alternate legs over and behind each other. Strict attention is paid to
keeping your upper body square and rotating at the hips.
Power Carioca Right/Left
• Carioca by driving your knee to your chest and then finishing your forward stride.

B. Lateral Speed & Agility:

4-Corner Cone Drills

• Set-up 5 cones in a 10x10 yard dice pattern. Perform drills illustrated in the speed and
agility section.
3 Cone Wheel
• Set-up 3 cones in a 5x5 yard L-shape and perform the illustrated drills listed in the speed
and agility section.
 EASTERN MICHIGAN FOOTBALL
STRENGTH AND CONDITIONING

CONDITIONING DESCRIPTIONS

5-10-5
• Set-up 3 cones 5 yards apart from each other totaling 10 yards. Start straddling the
middle cone line. To begin perform a cross-over step while sprinting to the right side
cone. Plant the Right foot into the ground and sprint to the furthest cone. Plant with the
left foot on the line and finish through the middle cone.

C. Linear Speed:

Wave Drill
• Set-up cones in a 40-yard box. Perform a series of up/downs, jumps, 45 degree shuffles,
backpedals, and forward runs before sprinting through the finish line of cones.
Sprint Ladder
• Set-up cones every 10 yards for a total of 40 yards. Perform a max effort sprint to each
set of cones, recover, and sprint the same distance back. For example; 10 yard, rest, 10
yard, rest, 20 yard, rest, 20 yard, etc.

D. Anaerobic Conditioning:
40’s
• Set-up cones 40 yards apart. Perform the required amount of 40 yard sprints within the
required time range (Group 1 =7 sec, Group 2 =6 sec, Group 3 =5 sec). Recover for the
instructed amount of time.
60’s
• Set-up cones 60 yards apart. Perform the required amount of 60 yard sprints within the
required time range (Group 1 =9 sec, Group 2 =8 sec, Group 3 =7 sec). Recover for the
instructed amount of time.
100’s
• Set-up cones 100 yards apart. Perform the required amount of 100 yard sprints within the
required time range (Group 1 =18 sec, Group 2 =16 sec, Group 3 =14 sec). Recover for
the instructed amount of time.
100-Yard Sprint Ladder
• Set-up cones at the start line, 10, 20, 40, 60, 80, and 100 yard lines. Perform single rep
sprints to each cone, recover, and return. The sprints up to 40 yards are on effort,
whereas the longer sprints are to be completed in a set time.
Gassers
• All gassers are performed across the width of the field (50 yards).
! Crossfields are completed by running from one side of the field to the other
(Group 1 =10 sec, Group 2 =9 sec, Group 3 =8 sec).
! Half Gassers are completed by running from one side of the field to the other 2
times (Group 1 =20 sec, Group 2 =18 sec, Group 3 =16 sec).
! Full Gassers are completed by running from one side of the field to the other 4
times (Group 1 =45 sec, Group 2 =43 sec, Group 3 =41 sec).
 EASTERN MICHIGAN FOOTBALL
STRENGTH AND CONDITIONING

CONDITIONING DESCRIPTIONS

E. Plyometric Training:

Ankle Flips
• Jump vertically using only your feet by plantar flexing (calf raise) both feet and jumping.
Land with your feet flexed not flat-footed and allow your feet to roll to a flat footed
stance with your knees only slightly bent. Immediately jump vertically again. Use your
arms to increase your height, and keep little contact time with the floor.
Jump Tucks
• Jump vertically pulling your knees up to your chest of every jump. Land with your feet
flexed not flat-footed and allow your feet to roll to a flat footed stance with your knees
only slightly bent. Immediately jump vertically again. Use your arms to increase your
height, and keep little contact time with the floor.
Squat Jumps
• Squat to 90 degrees (parallel) and jump vertically extending your legs fully. Land with
your feet flexed not flat-footed and allow your feet to roll to a flat footed stance while
immediately squatting back down to 90 degrees. Repeat while keeping as little contact
time as possible. Pay strict attention to bend at the knees and not the waist keeping your
chest up throughout the entire exercise.
Broad Jumps
• Squat to slightly above 90 degrees (power position) and explosively jump horizontally.
Your legs should fully extend in a triple extension and then reach out in front of your
momentum for the landing. Reset your body and repeat. Pay strict attention to bend at
the and not the waist keeping your chest up throughout the entire exercise.
Alternate Bounding
• Start in a sprinters stance and jump horizontally of the support leg, driving the opposite
leg to your chest. Alternate your arms with your lower body in a normal running pattern
(right arm/left leg; left arm/right leg). Land on the opposite foot you used for previous
bound and repeat with as little contact time as possible.
 ANKLE  FLIPS

1.  START 2.  MID-­‐POINT

1.  Stand  up  tall  with  feet  shoulder  width  apart 2.  Jump  and  extend  through  ankle  extending  ankle  
during  jump
3.  Land  safely
 SQUAT  JUMPS

1.  START 2.  MID-­‐POINT

1.  Stand  up  tall  with  feet  shoulder  width  apart  and   2.  Quickly  load  hips  by  sitting  back
hands  behind  head

3.  EXTENSION 4.  FINISH

3.  Jump  pushing  through  the  ground  and  achieve   4.  Land  with  hips  back,  knees  in  line  with  feet,  and  
full  extension weight  evenly  distributed
 TUCK  JUMP

1.  START 2.  MID-­‐POINT

1.  Stand  tall  with  feet  shoulder  width  apart 2.  Quickly  load  hips  by  sitting  back

3.  JUMP/EXTENSION 4.  FINISH

3.  Jump  up  as  high  as  possible 4.  Drive  knees  up  to  chest  at  top  height  of  jump

5.  Land  safely  in  good  athletic  position

 SPLIT  SQUAT  JUMP

1.  START 2.  MID-­‐POINT

1.  Start  with  front  leg  up  and  back  knee  on  ground 2.  Push  through  front  foot  and  jump  as  high  as  
possible
3.  While  in  air,  cycle  legs  front  to  back

3.  FINISH

4.  Land  on  opposite  leg  in  a  controlled  manner

 BROAD  JUMP

1.  START 2.  MID-­‐POINT

1.  Stand  up  tall  with  feet  shoulder  width  apart 2.  Forcefully  drive  arms  back  and  forward

3.  Jump  out  for  distance  achieving  full  extension

3.  FLIGHT 4.  LANDING

4.  During  hang  time  drive  knees  forward  keeping   5.  Land  with  hips  down  and  weight  even
chest  up
 LATERAL  BOUND

1.  START 2.  MID-­‐POINT

1.  Start  with  one  leg  in  air  and  hips  loaded 2.  Push  laterally  off  leg

3.  LANDING

3.  Land  on  opposite  foot  with  hips  back  and  loaded

 POWER  SKIP

1.  START 2.  MID-­‐POINT

1.  Stand  up  tall 3.  Drive  knees  and  arms  in  a  running  motion  while  
jumping  off  leg
2.  Take  a  step  off  one  leg

3.  LANDING

4.  Land  and  quickly  explode  back  off  ground

 300'S
G

300'S START
10
20
30
40
50
40
30
20

300'S FINISH
10
G

Execution:
Place a cone at the start of one straight away and the end of the other straight away. On the "GO"
command sprint the 300 yards by sprinting the straight away, a curve, and the other straight away. Rest
the time it takes to walk the curve, and for two other groups to go. Repeat for the prescribed number
of reps.

Rest:
1:3 work/rest

Times:
OL/DL TE/DE/LB/FB/SP/QB WR/DB/TB
:58sec. :55sec. :53sec.
 200'S
G

200'S FINISH
10
20
30
40
50
40
30
20

200'S START
10
G

Execution:
Place a cone at the start of one straight away and the end of the other straight away. On the "GO"
command sprint the 200 yards by sprinting the curve and the straight away. Rest the time it takes to
to walk across the field to the start line, and for two other groups to go. Repeat for the prescribed
number of reps

Rest:
1:3 work/rest

Times:
OL/DL TE/DE/LB/FB/SP/QB WR/DB/TB
:36sec. :33sec. :31sec.
 300 YARD SHUTTLE
G
10
20
30
40
50
40
30
20
10
G

Execution:
The athlete sprints 60 yards five times. Their time is recorded by the coach, and the athlete rests the time
it takes for the next athlete to run his shuttle a 1:1 work to rest ratio. The athlete then performs his second
rep of 60 yards x 5 reps. The time is recorded and added to the first repetition and divided by 2 to get the
average. The average of the two repetitions must be within the shuttle qualifying time.

Times:
OL DL DE/TE SP/QB LB/FB WR/DB/TB
:55 sec. :53 sec. :50 sec :49 sec. :48 sec :46 sec

113
 GASSERS
G
10

FULL GASSER
20
30
40

HALF GASSER
50
40

CROSSFIELD
30
20
10
G

Execution:
Place a one cone on each sideline. On the "GO" command sprint the specified distance. Rest the time it
takes for the two other groups to go. Repeat for the prescribed number of reps.
Rest:
1:3 work/rest

Times:
OL/DL TE/DE/LB/FB/SP/QB WR/DB/TB

Full Gasser :45sec :43sec :41sec.

Half Gasser :20sec :18sec :16sec.
Crossfield :10sec :9sec :8sec.

114
 SPEED AGILITY CONE DRILLS
5-Cone Pattern Figure 8 (28 Yds.) Perimeter (40 Yds.) Butterflies (56Yds.)

10yds.

10yds.

"M" Pattern (44 Yds.) Tri Shuffle (34 Yds.) Hourglass (48 Yds.) 360's (40 Yds.)

"L" Pattern (40 Yds.) Criss-Cross (48 Yds.) Boomerang (54 Yds.) Attack & Retreat (70 Yds.)

Iron Cross (40 Yds.) 3 Cone Wheel 5-10-5

5yds 5yds

5yds

116
 40 YARD SPRINT LADDER
G
10
20
30
40
50
40
30
20
10
G

Execution:
Place a cone at the beginning and end of the specified distance. On the "GO" command sprint the specified
distance. Rest the time it takes for the two other groups to go. Down and back equals one rep. Repeat
for the prescribed number of reps. One full sprint ladder equals 2x10,20,30,40 yards.
Rest:
1:3 work/rest

Qualifying Times:
OL/DL TE/DE/LB/FB/SP/QB WR/DB/TB
10,20,&30's Coaches Discretion
40'S :7sec. :6sec. :5sec.

117
 40,60,& 100 YARD SPRINTS
100's
G
10

60's 120's
20

40's
30
40
50
40
30
20
10
G

Execution:
Place a cone at the beginning and end of the specified distance. On the "GO" command sprint the specified
distance. Rest the time it takes for the two other groups to go. Repeat for the prescribed number of reps.
Rest:
1:3 work/rest

Qualifying Times:
OL/DL TE/DE/LB/FB/SP/QB WR/DB/TB

40'S :7sec. :6sec. :5sec.

60'S :10sec. :9sec. :8sec.
100'S :18sec. :16sec. :14sec.
120'S :20sec. :18sec. :16sec.

120
 100 YARD SPRINT LADDER
G
10
20
30
40
50
40
30
20
10
G

Execution:
Place a cone at the beginning and end of the specified distance. On the "GO" command sprint the specified
distance. Rest the time it takes for the two other groups to go. Down and back equals one rep. Repeat
for the prescribed number of reps. One full sprint ladder equals 2x10,20,40,60,80, and 100 yards.
Rest:
1:3 work/rest

Qualifying Times:
OL/DL TE/DE/LB/FB/SP/QB WR/DB/TB
10's & 20's Coaches Discretion
40'S :7sec. :6sec. :5sec.
60'S :10sec. :9sec. :8sec.
80's :16sec. :14sec. :12sec.
100'S :18sec. :16sec. :14sec.

121
 Nutrition
Growing up most of you probably ate whatever you wanted. More than likely
some of you still do. As collegiate athletes your daily training and metabolism have kept
you from storing fat and developing those side effects that are associated with a high
body fat percentage. When collegiate football is your career you must be concerned with
your long-term health. Due to the violent nature of the sport longevity is a rarity.
Whatever you can do to prolong your career benefits you and your family. Proper
nutrition is a controllable factor that can enhance your performance and better your
quality of life. As a collegiate football player you must be concerned with each of the
essential nutrients, what your daily caloric needs are, your body composition, and other
factors that effect nutrition.

Macronutrients & Micronutrients

There are six basic nutrients in the foods you eat. The six basic nutrients are
divided up into two groups. Macronutrients are made up of Carbohydrates, Fats,
Proteins, and Water. Micronutrients are made up of Vitamins and Minerals.
Carbohydrate is the primary fuel source utilized within the body. It includes
sugars, starches, and fiber. Carbohydrate breaks down in the blood to form glucose.
Glucose is the fuel utilized by the brain, muscles, and cellular reactions. Glucose is
stored in the liver and muscles in the form of glycogen. Glucose and glycogen are what
is used every time you resistance train. General guidelines are to keep 65% of your diet
carbohydrates.

Fat is a source of energy that is utilized during low level, long duration exercise.
It is an inefficient source of energy. It takes a long time to break fat down into a usable
fuel. If your body cannot use fat as fuel than it is stored as fat in the body. There are two
types of fat, saturated and unsaturated. Saturated fats include animal fats, butter,
margarine, cream, salad dressings, cheese, shortening, whole milk, fried foods, chocolate,
and many pastries. Unsaturated fats are for lack of a better term "good" fats. Examples
include corn oil, olive oil, and peanut oil. Some fat is essential for protection, buoyancy,
and insulation. To much fat leads to coronary artery disease, heart attack, stroke, and
premature death related to heart disease. General guidelines for fat intake are to keep
15% of your diet from fat, and 5% or less of that from saturated fats.

Protein is primarily used to rebuild and repair muscle tissue. It is broken down
into amino acids for the muscles and other tissues to use. Protein is a poor source of
energy. It is only used as energy when not enough carbohydrate is in the diet. Good
sources of protein include lean meats, chicken, fish, and dairy products. General
guidelines for protein intake are 20% of diet or 1.5 to 1.8 grams per kg (multiply by 2.2
for lbs.). Athletes commonly accept that increasing protein intake will increase one’s
muscle mass. It is not the intake of protein, but rather busting your butt in the weight
room that creates a more efficient uptake and utilization of the protein consumed. Taking
in excess protein will be both converted to carbohydrate and burned as fuel, converted to
fat, or excreted through urine.
 The Micronutrients, vitamins and minerals are not energy sources. They are
catalysts that help regulate biochemical reactions within the body. Eating a well-
balanced daily diet will ensure that all recommended daily allowances will be met. The
use of a multi-vitamin serves more as a security blanket making sure you have met the
day’s need.

Training Meal Plan

The six nutrients must be met each day to keep balance or homeostasis within the
body. Having a yo-yo-eating pattern causes imbalance and the body is constantly playing
catch-up. I have included examples of balanced daily meal plan based on the above
percentage guidelines and following the Food Guide Pyramid. Pick the diet plan that
corresponds with your weight. Each plan lists food groups rather than specific food to
allow for variety.

Body Composition
Body composition is the relationship of fat free mass to fat mass. That is what
athletes need to be concerned with. Many times athletes let scale weight determine their
level of conditioning. There is a lot of difference between a linebacker weighing 225
with 10% body fat and one weighing the same with 20% body fat. The difference is
about 23lbs of muscle. Think about how much force if used correctly 23lbs can be. The
pursuit of maintaining a desirable body composition is on going. To monitor your body
composition we will use the Bod Pod and Air Displacement technology, the same device
used by the NFL combine. Body composition testing will be conducted at the beginning,
middle (6 weeks), and end of season. Test results will rate you as having essential fat,
normal fat, or over fat. Proper nutrition and resistance training will improve your body
composition.

Other Nutritional Factors

Hydration is the most important nutritional component of all. Proper hydration
is responsible for many of the biochemical reactions that occur in the body. A decrease
in mandatory hydration levels will lead to a decrease in performance, and can lead to
other more serious medical conditions. Refer to the Hydration section of your manual for
proper hydration guidelines.
The use of Ergogenic Aids to enhance performance is widespread amongst the
athletic community. Athletes are always looking for a way to be better than their
opponent. The National Collegiate Athletic Association (NCAA) has banned several
performance enhancing substances. As a collegiate athlete you must make yourself
aware of those substances and their potential side effects. Refer to the Ergogenic Aids
section of your manual for a complete list of banned substances, potential side effects,
and guidelines for supplement use.
Fast food is a popular part of American cuisine. The problem of fast food chains
is that they just want the food to taste good for that minute. That means deep-frying fries,
adding mayonnaise to hamburgers/chicken, and salt to just about everything. These are
the types of things that appeal to our taste buds. Unfortunately these are the same things
that are loaded with saturated fats and cholesterol. Fortunately the fast food chain
community is starting to cater to those health conscious individuals. To maintain a
healthy body composition and over all good health choose those food items that are low
in fat and high in nutritional value. A fast food calorie guide will be available at your
request to make yourself aware of possible healthy selections.
Knowing what the essential nutrients are, following suggested balanced diets,
having a good body composition, and following guidelines for the other nutritional
factors will help increase the chance of a longer career as a collegiate football player.
 EAGLE TRAINING MEAL PLAN
WEIGHT LESS THAN 200 POUNDS

BREAKFAST SERVING SIZES:

2 servings milk Milk Group = 1 cup
2 servings fruit
2 servings starch/bread/cereals Fruit Group = 3/4 c. juice or 1 piece
2 servings fat
Starch/Bread/Cereal Group:
MID-MORNING SNACK Cereals, Popcorn = 3/4 cup
2 servings starch/bread/cereals Pasta, Rice, Grain, or Potato = 1/2 cup
1 serving fruit Bread, Roll, Muffin = 1 each
Bagel or English Muffin = 1/2 each
LUNCH Crackers = 6 crackers
1 serving milk
2 servings vegetables Vegetable Group = 3/4 cup
2 servings fruit
3 servings starch/bread/cereals Non Meat Protein Group:
4 ounces of protein (meat) Peanuts = 20 small
Peanut Butter = 1 Tbsp
MID-AFTERNOON SNACK Beans = 1/2 cup
2 servings starch/bread/cereals Egg = 1 egg
1 serving fruit
Fat Group:
DINNER Margarine, Butter, Salad Dressing = 1 tsp
1 serving milk Cream Cheese & Sour Cream = 1 tsp
3 servings vegetables Fat Free Condiments = 2 tsp
2 servings fruit
3 servings starch/bread/cereals
4 ounces protein (meat)
1 serving fat

EVENING SNACK
1 serving milk
2 servings starch/bread/cereals
1 ounce serving protein

* Meal Plan Provides Approximately 2800 Calories

 EAGLE TRAINING MEAL PLAN
WEIGHT 200-250 POUNDS

BREAKFAST SERVING SIZES:

1 serving milk Milk Group = 1 cup
3 servings fruit
2 servings starch/bread/cereals Fruit Group = 3/4 c. juice or 1 piece
2 servings protein
2 servings fat Starch/Bread/Cereal Group:
Cereals, Popcorn = 3/4 cup
MID-MORNING SNACK Pasta, Rice, Grain, or Potato = 1/2 cup
2 servings starch/bread/cereals Bread, Roll, Muffin = 1 each
1 serving fruit Bagel or English Muffin = 1/2 each
Crackers = 6 crackers
LUNCH
1 serving milk Vegetable Group = 3/4 cup
2 servings vegetables
3 servings fruit Non Meat Protein Group:
3 servings starch/bread/cereals Peanuts = 20 small
4 ounces of protein (meat) Peanut Butter = 1 Tbsp
2 servings fat Beans = 1/2 cup
Egg = 1 egg
MID-AFTERNOON SNACK
2 servings starch/bread/cereals Fat Group:
1 serving fruit Margarine, Butter, Salad Dressing = 1 tsp
Cream Cheese & Sour Cream = 1 tsp
DINNER Fat Free Condiments = 2 tsp
1 serving milk
3 servings vegetables
3 servings fruit
3 servings starch/bread/cereals
4 ounces protein (meat)
1 serving fat

EVENING SNACK
2 servings milk
1 serving starch/bread/cereals
1 ounce serving protein
1 serving fat

* Meal Plan Provides Approximately 3200 Calories

 EAGLE TRAINING MEAL PLAN
WEIGHT 275-300 POUNDS

BREAKFAST SERVING SIZES:

2 serving milk Milk Group = 1 cup
3 servings fruit
4 servings starch/bread/cereals Fruit Group = 3/4 c. juice or 1 piece
3 servings protein
2 servings fat Starch/Bread/Cereal Group:
Cereals, Popcorn = 3/4 cup
MID-MORNING SNACK Pasta, Rice, Grain, or Potato = 1/2 cup
2 servings starch/bread/cereals Bread, Roll, Muffin = 1 each
2 serving fruit Bagel or English Muffin = 1/2 each
Crackers = 6 crackers
LUNCH
2 serving milk Vegetable Group = 3/4 cup
3 servings vegetables
3 servings fruit Non Meat Protein Group:
3 servings starch/bread/cereals Peanuts = 20 small
4 ounces of protein (meat) Peanut Butter = 1 Tbsp
2 servings fat Beans = 1/2 cup
Egg = 1 egg
MID-AFTERNOON SNACK
2 servings starch/bread/cereals Fat Group:
2 serving fruit Margarine, Butter, Salad Dressing = 1 tsp
Cream Cheese & Sour Cream = 1 tsp
DINNER Fat Free Condiments = 2 tsp
1 serving milk
4 servings vegetables
2 servings fruit
3 servings starch/bread/cereals
5 ounces protein (meat)
3 serving fat

EVENING SNACK
2 servings milk
2 serving starch/bread/cereals
2 ounce serving protein
1 serving fat

* Meal Plan Provides Approximately 3900 Calories

 EAGLE TRAINING MEAL PLAN
WEIGHT OVER 300 POUNDS

BREAKFAST SERVING SIZES:

2 serving milk Milk Group = 1 cup
3 servings fruit
4 servings starch/bread/cereals Fruit Group = 3/4 c. juice or 1 piece
3 servings protein
2 servings fat Starch/Bread/Cereal Group:
Cereals, Popcorn = 3/4 cup
MID-MORNING SNACK Pasta, Rice, Grain, or Potato = 1/2 cup
2 servings starch/bread/cereals Bread, Roll, Muffin = 1 each
2 serving fruit Bagel or English Muffin = 1/2 each
Crackers = 6 crackers
LUNCH
2 serving milk Vegetable Group = 3/4 cup
3 servings vegetables
3 servings fruit Non Meat Protein Group:
3 servings starch/bread/cereals Peanuts = 20 small
4 ounces of protein (meat) Peanut Butter = 1 Tbsp
2 servings fat Beans = 1/2 cup
Egg = 1 egg
MID-AFTERNOON SNACK
2 servings starch/bread/cereals Fat Group:
2 serving fruit Margarine, Butter, Salad Dressing = 1 tsp
Cream Cheese & Sour Cream = 1 tsp
DINNER Fat Free Condiments = 2 tsp
1 serving milk
4 servings vegetables
2 servings fruit
4 servings starch/bread/cereals
6 ounces protein (meat)
3 serving fat

EVENING SNACK
2 servings milk
2 serving starch/bread/cereals
2 ounce serving protein
1 serving fat

* Meal Plan Provides Approximately 4100 Calories

 Ergogenic Aids
Collegiate athletes are always looking for an edge over their opponent. Often
they turn to ergogenic aids (performance enhancement supplements/drugs) and other
forms of supplementation for that little extra they are looking for. The supplement
industry is a multi-million dollar business for that reason. Collegiate athletes must be
concerned with NCAA policy, potential health risk, and guidelines for supplement use.

The NCAA & Supplementation

The passage of The Dietary Supplement and Health Education Act of 1994 has
put athletes at a huge disadvantage. According to this legislation dietary supplements are
no longer classified as a food, thus not regulated by the United States Food and Drug
Administration (FDA). Consequently, dietary supplement manufacturers are no longer
required to prove product efficacy and/or safety. In layman terms it means they can say
whatever they want about a product, and put in whatever they want. With the maximum
penalty if they get caught being mail fraud. If you ask the supplement industry the
passage was a Godsend. It made available many products that were considered drugs and
were only available by prescription before 1994. Some examples of these products are
DHEA, Melatonin, and Androstenedione. The NCAA now has banned all of those
supplements. A complete list of banned substances has been included to assist you in
proper supplement selection if you choose to do so. It is a buyers beware market when it
comes to supplementation. Every time you buy a supplement you risk the chance that
one of the ingredients is found on the leagues prohibited substance list. Remember you
don’t know what is exactly in those supplements. Penalties can range from fines and
suspension to being banned from a sport you love. As collegiate athletes you must be
cognizant of the rules you must follow.

Potential Health Risk

The potential health risks are as countless as are the number of different kinds of
supplements. Each different supplement has their own potential side effect(s) that
corresponds. An example of some side effects in common supplements are:
Thermogenic supplementation (Ephedrine, Caffeine, Aspirin, etc.) can lead to heart
palpation’s, heart attacks, strokes, and psychosis. Gamma-hydroxybutyrate (GHB) can
cause seizures, comas, respiratory arrest, and death especially when used with alcohol.
Lastly, Creatine can lead to muscle cramping, muscle strains, and dehydration.
For athletes most of the side effects are overkill. With proper nutrition and
regular exercise most likely they will not to occur. That is not to say that they won’t.
With little research done on potential side effects, and most concentrated on potential
performance enhancement capabilities those who elect to take the risk are submitting
themselves as human guinea pigs.

Guidelines for Supplement Use

Most of you have taken supplements at one point or another. Maybe your high
school even offered them to you. The objective of this memorandum is not to stop your
supplementation, but rather ensure you are following mandated guidelines. When using
dietary supplements you must follow a few guidelines. They are:
 • Make sure none of the ingredients listed on the dietary supplement are banned
by the NCAA.
• Do research on the product as to its potential side effects.
• Follow the recommended dosage as listed by the dietary supplement
manufacturer.
• The adage “more is better” is false. Taking in more of a supplement does not
magnify its effect. What it essentially does is make your kidneys and liver
work harder and excrete the excess as very expensive urine.
• Increase your water intake. Most protein supplements cause excess build up
of urea which takes water from muscles to make urine. Refer to the hydration
section to follow proper hydration guidelines.
• Increase you fiber intake. Increased fiber intake regulates your system
lessening the time toxins spend in your body decreasing the risk of colon
cancer.
• Don’t use a dietary supplement in place of food. The definition of the word
supplement is an addition to, a sequel, an extension. The definition is not in
place of.

Dietary supplements are not more effective than the food you eat. Most are
simply a derivative of food. Therefore before considering taking a supplement first
analyze your nutritional habits. The following is a self-test you should give yourself
before taking a dietary supplement:

Can You Pass The Test?

Before taking any supplement, ask yourself the following questions:

1. Do you eat something for breakfast seven days a week? Yes No Sometimes
2. Do you eat at least three meals a day?
3. Do you monitor the number of calories you consume?
4. Do you restrict your intake of fat cal. to 25% of your diet?
5. Do 60% of your calories come from carbohydrates?
6. Do you eat from all food groups?
7 Do you eat three to five servings of fruit a day?
8. Do you eat at least one vegetable daily?
9. Do you consume a well-balanced pre-game and post-game
meal?
10. Do you drink two quarts of water a day – above and
beyond what you perspire?
Total

If you cannot answer yes to each of the questions listed above, why take a
supplement? Don’t expect supplements to replace the need for a daily balanced diet.
Refer to the corresponding nutrition plan based on your weight as a sample of a daily
balanced diet. Be responsible if you choose to use a supplement. That means choosing
supplements not on the NCAA prohibited substance list, being aware of potential side
effects, and following recommended guidelines only when it is in addition to a daily
balanced diet.
 Hydration
Water is a very vital component to nutrition. Water plays a major role in many of
the biochemical reactions that occur in the body. It is responsible for: splitting
molecules, storage of carbohydrates, transportation of glucose and metabolic byproducts
in blood, excretion of metabolic waste products through urine, and the release of heat
(thermo-regulation) through sweat. Without adequate water consumption theses
processes can be inhibited and lead to a decrease in performance.

Medical Conditions
Dehydration is defined in the Webster dictionary as to deprive of or lose water.
Exercise in the heat or the cold results in water/weight loss. It has been stated that a 3 %
weight loss leads to impaired performance; a 5% loss can result in some signs of heat
exhaustion; a 7 % loss may produce hallucinations and put the individual in the danger
zone for a possible heat stroke. Proper hydration will eliminate the risk of dehydration,
heat exhaustion, or a heat stroke.

Guidelines
Thirst and dehydration do not correspond to one another. Being thirsty is often
the response of already being dehydrated. Recommended daily intake of water without
exercise is to take in a minimum of eight 8-ounce glasses of water a day. For athletes this
is not enough water to stay hydrated and perform at peak performance. There are two
common approaches to monitoring hydration levels: Weight and Urine. First, most
athletes lose between one and three pounds of fluid from sweat per hour. To properly
monitor weight loss you should weigh yourself before and after practice/workouts. For
every pound of weight you lost it should be replaced by two cups of water or sports drink
(ex. Gatorade). This doesn’t mean the consumption is post practice/workout. You must
start the process before, during, and after the practice/ workout. Continue to drink water
or a sports drink regularly until the weight has been gained.

Another way to monitor hydration levels is the color or quantity of urine. Proper
hydration is usually associated with clear urine with reasonable amount of volume.
Although monitoring urine can be an accurate method of monitoring hydration in a
laboratory it is less efficient for our purposes and should be used a secondary means.
There are several factors that can cause a lack of clarity or volume that are unassociated
with hydration. An example would be the use of dietary supplements; they tend to
produce dark urine.

Through your years on the field at some point you have probably come across an
athlete that has suffered from either severe dehydration or heat exhaustion. Those
athletes did not suffer from those conditions because they were not in shape or not good
enough athletes, but rather a lack of proper hydration. It is your responsibility to
yourself, your family, and Eastern Michigan University to keep yourself properly
hydrated so that it doesn’t happen to you. The above guideline will assist you in
monitoring your hydration levels. Contact myself or a member of the athletic
training/medical staff if you have any questions.