Program Procedure

Weight Training

To properly follow this program, each athlete must know their one rep maximum (1RM) in our three core lifts: flat bench, squat, and power clean.  For these three lifts the weights prescribed for each set will be determined using a percentage of your 1RM.   Therefore, it is important that before beginning this program you must first determine your 1RM. 

“Man is man because he is free to operate within the framework of his destiny.  He is free to deliberate, to make decisions, and to choose between alternatives”.

                                                –Martin Luther King Jr.

• Research has shown that the greatest gains in athletic performance occur when there is a variation of the volume and intensity over a period of time.  This allows the muscle to be constantly stimulated and restore itself. 

• Working harder weekly can be counter productive and lead to regression and frustration.  Sometimes the psychological, hormonal, nervous, and muscular systems need restoration periods more than extra work.  Remember follow the EXACT program; continue to work hard but also WORK SMART.

Below are some reasons why your training may plateau, and why you may begin lacking progress:

·        Missing workouts

·        Excessive overload

·        Poor diet

·        Insufficient rest

·        Excess outside stresses (work, study, social life, family problems, ect.) 

“Champions are willing to do the things they dislike to create something they do like.  Don’t let the things that matter most, be at the mercy of the things that matter least.”

STRENGTH PROGRAM

BISON SUMMER RUNNING

This program is designed to improve stride frequency and an effective stride length.

OBJECTIVES:

1.     Improve running technique

2.     Develop quickness

3.     Improve speed

4.     Improve agility

5.     Improve anaerobic capacity for football

6.     To run our quickest times consistently throughout practices and games

“In life there are efforts and results, and the strength of the effort is measured by the result”

RUNNING PROGRAM

         3 x 300 Yards
                      Assigned Times: 23, 23, 23 seconds
         500 yarrds, 400 yards, 300 yards
                       Assigned Times: 1:35, 1:05, 51 sec.

Wednesday: 

         Hill Day: 4 x 200 yards up 15 degree angled hill.  Stride up hill, walk down for recovery 

Friday:

         3 x 150 yards
          Assigned Times: 23, 23, 23 sec.