GEORGETOWN PREP FOOTBALL MANUAL 2015-16(3RD ED)

GEORGETOWN PREP FOOTBALL
OFF-SEASON & PRE-SEASON
STRENGTH, SPEED, CONDITIONING, &
NUTRTION MANUAL
2015-2016 SEASON
3rd
Edition
NICK D PANETTA
BS, CSCS, NSCA-CPT, TPI, USAW, USATF
DIRECTOR OF STRENGTH & CONDITIONING

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TABLE OF CONTENTS
“GEORGETOWN PREP FOOTBALL – PRIDE, WORK, WIN”
SECTION 1: (PAGE 3) OFF-SEASON PROGRAM GOALS
& OUTCOMES
SECTION 2: (PAGES 4 - 7) PHILOSOPHY & THEORY OF
STRENGTH, SPEED, POWER
DEVELOPMENT
SECTION 3: (PAGES 8 - 14) PRE-HABILITATION
EXERCISES, FOAM ROLL
ROUTINE, MEDICINE BALL
TRIGGER POINT, & STRETCH
ROUTINE
SECTION 4: (PAGES 15 - 16) DYNAMIC WARM-UPS ON FIELD
& WEIGHT ROOM
SECTION 5: (PAGES 17 - 28) SPEED, AGILITY, FOOT-WORK, &
ENERGY SYSTEM DEVELOPMENT
(ESD) ROUTINES
SECTION 6: (PAGES 29 - 30) AT HOME CORE STRENGTH &
STABILITY DEVELOPMENT
SECTION 7: (PAGES 31 - 36) OVERVIEW 35-WEEK GP
WEIGHT ROOM STRENGTH &
SPEED PROGRAM
SECTION 8: (PAGES 36 – 41) SPEED & AGILITY TRAINING
SESSIONS
SECTION 9: (PAGES 42 – 43) GP TRAINING CYCLE GRAPHS
SECTION 10: (PAGES 44 – 76) TRAINING MACROCYCLE #1
STRENGTH TRAINING SESSIONS
SECTION 11: (PAGES 77 – 101) TRAINING MACROCYCLE #2
SECTION 12: (PAGES 102 – 104) OFF-SEASON WEIGHT GAIN &
WEIGHT LOSS 7-DAY PROGRAM
SECTION 13: (PAGES 105 - 143) PERFORMANCE NURTRITION
OVERVIEW PRESENTATION

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SECTION 1: OFF-SEASON PROGRAM GOALS &
OUTCOMES
GOAL #1: EDUCATE ATHELTES AND PARENTS ON
STRENGTH, SPEED, & POWER
DEVELOPMENT IN THE OFF-SEASON
GOAL #2: HELP PREVENT AND PROTECT THE
BODY FROM NON-CONTACT INJURIES
GOAL #3: GAIN STRENGTH, POWER, AND SIZE
GOAL #4: SPEED DEVELOPMENT, TECHNIQUE,
CONDITIONING, & FOOT SPEED
GOAL #5: GAIN WEIGHT DURING THE OFF-SEASON
THROUGH SOLID NUTRITION &
SUPLEMENTATION
GOAL #6: BUILD A SOLID FOUNDATION FOR A
SUCCESSFUL UPCOMING SEASON & THE
FUTURE
“GET YOUR MIND RIGHT!”
– COACH NICK

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SECTION 2: PHILOSOPHY & THEORY OF
STRENGTH, SPEED, & POWER DEVELOPMENT
Training Philosophy
Our strength & conditioning program at Georgetown Prep primarily
favors free-weight, multi-joint exercises over weight machine exercises for
their superior benefits in challenging the core stability of our athletes. We
use full body workouts allow for the highest developmental benefit for
young athletes of high school age. Focus is not on isolating muscles, but
training multiple muscle groups and joint to simultaneously work together.
Increasing range of motion, stability, and encouraging pre-habilitative
exercises helps decrease the likelihood of non-contact injuries especially in-
season. A major theme found our training program is the joint by joint,
stability vs. mobility approach to training the body developed by Gray Cook
(creator of FMS). Certain joints are intended to be mobile while others are
meant to be stable which can be encouraged and discouraged through
training.
Emphasis is placed on protection of certain joints and body parts
through proper posture and technique. Foundational techniques are used and
re-visited consistently to increase muscle memory. Muscular failure and
technique break-down is inevitable when over-loading muscles properly.
The goal is to lay a solid foundation to allow for this to occur safely.
The highest volume workouts (maximal repetitions) will occur toward
the end of the week to allow for increased recovery time over the weekend.
The highest intensity levels (higher weights, low repetitions) can be found in
the workouts that occur mid-week.
Focus is placed on training phases of the most important exercises
(i.e. the Squat, Dead-lift, Clean, Bench-Press, Row) focusing on eccentric,
isometric, and concentric to emphasize each phase’s specific benefits. Every
workout includes a dynamic warm-up, a power exercise (Olympic lifts), a
lower body strength push/pull; an upper body strength push/pull, an
auxiliary muscle exercise, core strength and stability exercises, and a
“FINISHER” exercise. Each developmental stage of this program will teach
and progress athletes to learn elite strength training techniques in a logical,
safe, and effective way.

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SECTION 2: PURPOSE & THEORY OF
STRENGTH, SPEED, & POWER DEVELOPMENT
(cont’d)
1. Dynamic Warm-Up: Increases body core temperature to
prepare for workout through movements. This includes hip
mobility, thoracic spine mobility, range of motion exercises,
core stability exercises, and nervous system activation
exercises.
2. Power Exercise: A power exercise is an athletic movement
performed at a very high speed at low repetitions with
maximal rest in between. Here I am looking for multi-joint
extension and flexion at an accelerated rate. This would
include the Olympic lifting techniques and progressions.
These exercises produce “GAME-LIKE” movements and
forces on the body and this is why they are heavily favored in
this program.
3. Lower Body Strength Push & Pull: Two of the best
exercises we will use consistently are Squats and Dead-lifts.
These are paramount to overall athlete development for their
core stiffening benefits. Front Squats allow for even
distribution of the center of gravity so they are taught first.
Back Squats and different types of Dead-lifts are taught
based on the athlete’s competence and ability. The phases of
these exercises (eccentric, isometric, and concentric) are
given focus during different stages of this program.
Hamstring and gluteus activation exercises including step-
ups, curl-ins, hip thrust, and other hip loading exercises are
key to developing athleticism.
4. Upper Body Strength Push & Pull: Variations of the
Bench Press, Row, Pull-up, and Lat-pull downs are primarily
used. Focus is placed on maintaining posture and technique
while performing. Safety is of utmost importance here.
Protecting shoulders, low backs, necks, and other over-
stressed areas is a major concern. Creating good habits early
will benefit athletes as weights increase in the future.

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5. Auxiliary Exercises: These types of exercises are intended
to directly benefit the multi-joint exercises used earlier in the
workouts. For example, building triceps strength and
stability will benefit an athlete’s bench press. Biceps,
Forearms, Neck Strength, Rotator Cuff, Ankle, and Single
Leg exercises can be considered auxiliary exercises.
6. Core Stabilty & Strength Exercises: Stabilizing the core is
as important as Strengthening it. This is why I will provide
core exercises that involve shortening and elongating of the
muscle groups as well as nervous system activation of the
core musculature.
7. THE “FINISHER”: I always find it beneficial to give my
athletes a challenge and a feeling of accomplishment when
they end a workout. This helps provoke their competitive
spirit and keeps them excited about training.
8. Speed Development: MAKE NO MISTAKE…SPEED IS
KING! Speed should be considered a “skill” just like any
skills you would find within sport. Athletes must
continuously practice this skill in order for it to shine. The
speed techniques I use have been passed on to me from the
greatest minds in speed development today, Coach Loren
Seagrave and Dr. Ralph Mann. Both are U.S. Olympic track
coaches that combine for over 3 decades of speed research
and development. Their development of the “Advanced
Technical Model,” has been proven to be the most effective
and efficient technique to running faster. However, it’s not
easy to teach an old dog new tricks and it takes elite athletes
over 1,000 repetitions to adapt a new technique. High School
athletes should double that number. Learning proper start
positions, acceleration, maximum velocity, and deceleration
techniques is paramount to speed development.
9. Realistic Goals vs. Unrealistic Goals: Every athlete wants
to get bigger, faster, and stronger in the shortest amount of
time possible. Some are willing to go the distance, pay the
price, and work hard. Others are looking for short-cuts.
There are no “Miracles” in athlete development. It is true
that it takes 3 to 4 years (and sometimes 5 to 6 years!) to see

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gains and progress. The human body will develop at
different rates based on chronological age, developmental
age, training age, hormone availability, and many other
factors. Trying to cheat these factors only leads to short
gains or un-healthy short-term benefits. Nothing comes easy!
It takes many hours and even years in the gym to achieve the
gains you want. You cannot expect to put on 20-30lbs in 3
months! You cannot expect to go from running a 5.4 sec 40
yard dash to running a 4.4 sec! My point is, be realistic and
get excited about gaining 1-2lbs a week and taking 0.1-0.2
sec off of your 40 time every month. FACT: Superior
Genetics will always have an advantage over Inferior
Genetics! No matter how hard you train, God given talent
will always beat those who are less gifted genetically, when
trained properly. Superior genetics will only get beaten if the
genetically gifted athlete is lazy, untrained, or un-motivated.
“ATTACK THE DAY WITH
ENTHUSIASM UNKNOWN TO
MANKIND”

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SECTION 3: DAILY PRE-HABILITATION
EXERCISES, FOAM-ROLL ROUTINE, STRETCH
ROUTINES
1. Pre-habilitation Routine: 5-10 minute program used to
increase range of motion, mobility, and activation. These
exercises are designed to keep your body in the most safe and
efficient state possible to discourage the likelihood of non-
contact injuries including ligament, tendon, and muscle
related tears, strains, sprains, chronic/acute pain, and other
injuries commonly experienced during training. (See Page 9)
2. Foam-Roller Routine: 5-10 minute program used in
between training sessions to help encourage muscle recovery,
relive built up lactic acid around muscles, and help with
muscle soreness. (See Page 10-11)
3. Medicine Ball Trigger Point: 5-10 minute program to help
release bound up facial tissue by targeting trigger points.
Also helpful in removal of built up lactic acid in the muscles.
Good to do before and after a workout. (See Page 12)
4. Stretch Routine: 5-10 minute program to increase range of
motion, mobility and stretch muscle tissue. This should be
performed 1-2x per week in between workouts. DO NOT
PEFORM PRIOR TO A WORKOUT OR
IMMEDIATELY AFTER A WORKOUT! The muscles
should not be statically stretched (holding stretches) before a
workout because it decreases the elasticity of the muscles and
makes them weaker. Post-workout, muscles have many
micro-tears which makes static stretching harmful and more
prone to major tears or trauma. (See Pages 13 - 14)
“SACRIFICE NOW TO BECOME A
CHAMPION LATER!”

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PRE-HABILITATION ROUTINE
1. FIREHYDRANT SERIES 10X EACH LEG
 Dog on a Fire hydrant Leg Raise 10x
 Knee Circles Forward 10x
 Knee Circles Backward 10x
 Quadruped Scorpion Tails 10x (heel to the sky)
 Straight Leg Side Reaches 10x
 REPEAT ON OTHER LEG
2. SUPINE LEG SWING 5X EACH
3. PRONE LEG SWING SCORPIONS 10X ALTERNATING
4. T-STRETCH 5X EACH
5. PLANK SERIES
 PLANK: Elbows & Toes Hold for 10 sec
 Right Leg Raise Hold for 10 sec
 Left Leg Raise Hold for 10 sec
 Right Arm Raise Hold for 10 sec
 Left Arm Raise Hold for 10 sec
 SIDE PLANK (RIGHT & LEFT)
 Right Side (feet stacked) Hold for 20 sec
 Left Side (feet stacked) Hold for 20 sec
 REVERSE TABLE TOP
 Both Feet Down Hold 20 sec
 Right Leg Hold 20 sec
 Left Leg Hold 20 sec
 SINGLE LEG BRIDGE (RIGHT) Hold 20 sec
 SINGLE LEG BRIDGE (LEFT) Hold 20 sec
6. SCAPULAR RETRACTION/DEPRESSIONS 10X
7. SHOULDER TAPS, MAINTAINING HIPS SQUARE 30X
8. HAND-CUFFS 10X
9. 4-WAY HIP FLEXORS 10X EACH
 FWD LEANING, TOE FORWARD
 45 DEGREE LEANING, TOE FORWARD
 SIDE TO SIDE LEANING, TOE FORWARD
 LOW TO HIGH LEANING, TOE OUT
 REPEAT ON OTHER LEG
“HOW WE COMING IN? FIRED-UP!”

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FOAM ROLLER ROUTINE (PAGE 1)
“HOW BAD DO YOU WANT IT?”
GEORGETOWN PREP FOAM ROLL WORK
#1 PIRFORMIS FOAM ROLL (1 MIN EACH SIDE)
#2 OUTER THIGH ROLL - HIP TO KNEE (10 EACH)
#3 INNER THIGH ROLL - GROIN TO KNEE (10 EACH)
#4 HAMSTRINGS HURDLER ROLL-OUT (10 EACH)
#5 SUPINE LOWER BACK & T-SPINE ROLL-OUT (10 TOTAL)

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FOAM ROLLER ROUTINE (PAGE 2)
“DOMINATE YOUR LIFE!”
GEORGETOWN PREP FOAM ROLL WORK
#6 CHEST ROLL-OUT (10 EACH)
#7 REAR DELTOID QUADRUPED ROLL-OUT (10 EACH)
#8 SUNRISE CHEST OPEN STRETCH (KNEE ON FOAM
ROLL) (5 EACH SIDE)
#9 FOAM ROLLER ARM SLIDES (2 X 10)
#10 TERES MINOR & LATISSIMUS ROLL-OUT (10 EACH)

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MEDICINE BALL TRIGGER POINT:
#1 PIRFORMIS/OUTER HIP: (30 SEC EACH)
#2 OUTER-THIGHS: (30 SEC EACH)
#3 HIP FLEXORS & TOP OF QUADRICEPS: (30 SEC EACH)
#4 INNER-THIGHS: (30 SEC EACH)
#5 HAMSTRINGS HURDLER (30 SEC EACH)
#6 UPPER-MID BACK: (30 SEC)
#7 NECK ROLL: TILT YOUR HEAD SIDE TO SIDE (30 SEC EACH)

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STRETCH ROUTINE: (PAGE 1)
LOWER BODY STRETCH ROUTINE
#1 KNEALING HIP-FLEXOR CORNER STRETCH (1 X 30 SEC
EACH) – KNEE IN CORNER
#2 BENCH LEANING HAMSTRING STRETCH (1 X 30 SEC EACH)
#3 BENCH CROSS UNDER PIRFORMIS & HIP STRETCH (1 X 30
SEC EACH)
#4 BENCH ROTATIONS SPLIT STRETCH (1 X 5 TURNS, 10 SEC
HOLD EACH)

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STRETCH ROUTINE: (PAGE 2)
“IT’S NOT ABOUT HOW HARD YOU CAN HIT,
BUT HOW HARD YOU CAN GET HIT AND
STILL KEEP GOING….THAT’S HOW
WINNING IS DONE!” –Sylvester Stallone
TRX UPPER BODY STRETCH ROUTINE
#5 TRX STRETCH SERIES: CHEST STRETCH & THE W
STRETCH (30 SEC EACH)
#6 TRX STRETCH SERIES: THE GOAL POST STRETCH (30
SEC EACH)
#7 TRX STRETCH SERIES: THE OVERHEAD STRETCH (30
SEC EACH)
#8 TRX STRETCH SERIES: THE CROSS IN FRONT
STRETCH (30 SEC EACH)

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SECTION 4: DYNAMIC WARM-UPS ON
FIELD & WEIGHT ROOM
GP FOOTBALL ON FIELD WARM-UP
Time: 15 Min
Space Needed: 20 Yards
Lines of 2 – 3 Athletes Per Line
Expectation: Finish Through the Line, +1 extra over the line
1. Quick Feet (10-15 Seconds)
2. Forward Skip (20 Yards)
3. Jacks Arms Cross in Front (10-15 Seconds)
4. Reverse Skip (20 Yards)
5. Wide-Outs (10-15 Seconds)
6. Wind-mills (10-15 Seconds)
7. Straight Leg March (10 Yards) Add Hop (10 Yards)
8. Big Arm Circles Leg Switches(10-15 Seconds) Fwd/Rev
9. Reverse Walking Straight Leg Toe Touch (3 Steps) (10 Yards) Reverse Leg
Kick & Cross Touch to Turf (10 Yards)
10. Drop Quarter Turn-Squat (10-15 Seconds)
11. KNEE HUG GIANT STEPS (10 Yards) Walking Quad Stretch (10 Yards)
12. Drop Alternating Lunge (10-15 Seconds)
13. Walking Cradle (10 Yards) Round House Kick Walk (10 Yards)
14. Low Switches (OPPOSITE ARM OPPOSITE LEG)
15. OPEN THE GATE (REVERSE HOP) (20 Yards)
16. Poggo Hops (10-15 Seconds)
17. SIDE SHUFFLE SIDE TO SIDE STRETCH (3 Shuffle & Side to Side
Stretch) (10 Yards) Turn (10 Yards)
18. Quick Feet Quarter Eagle Hip-Turns (10-15 Seconds)
19. Shuffle w/ UPPER CUT-Rip & Fwd Turn (20 Yards)
20. Shuffle w/ELBOW RIP & Rev Turn (20 Yards)
21. 3-Point Start to SPRINT (20 Yards)
22. HIGH KNEE FOLDS (5 YARDS) THEN SPRINT
23. Reverse Run (20 Yards)
24. Reverse Low Run to ELBOW TURN & SPRINT (RIGHT) (20 Yards)
25. Reverse Low Run to ELBOW TURN & SPRINT (LEFT) 20 Yards
34. JOG w/ CLAP TO EACH LINE (30 Yards) Every 5 Yard-line (CAPTAINS
FACING TEAM ON THE PERIMITER)
IN PLACE WORK MOBILITY WORK (HELMETS OFF!)
1. 3-WAY HIP (8 each) EACH LEG
a. FWD HIP (8X) tilt body fwd (1,1, 2, 2, 3, 3…8) + Clap
b. 45 DEGREE HIP(8X) diagonal tilt
2. FWD NECK TILT 8x (fwd nod, reach back “YES”)
3. SIDE TO SIDE NECK 8x (side to side nod “NO”)
4. EAR TO SHOULDER 8x (ear to each shoulder)

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5. DIAGONAL NECK LEFT SHOULDER 8X (shoulder to diagonal plane
across/up)
6. DIAGONAL NECK RIGHT SHOULDER 8X
END
7. PREP-JACKS!!
GP FOOTBALLWEIGHT ROOM WARM-UP
1. JUMPING JACK SERIES
a. Arms Across Jacks 10x
b. Big Arm Circle Split Jacks 10x Each
2. Straight Leg March in Place 10x
3. Toe Touch Leg Raise in Place 10x
4. Drop Squats 10x
5. Drop Lunges 10x
6. Round House Kicks 10x
7. Windmills 10x
8. Alternating Frog Thrusts (Foot near Hands) 10x
9. T-stretch 5x Each
10. Hand-cuffs 10x
11. Fire Hydrant Series 10x Each
12. Supine Lying Leg Swings 5x Each
13. Prone Scorpion 10x Alternating
14. Rockers to Toe Touch 10x Alternating
15. Abdominal Toe Touches 20x
16. GEORGETOWN PUSH-UPS (10x 3 SEC DOWN)
17. PREP JACKS
“TRAIN LIKE THERE IS ALWAYS SOMEONE
OUT THERE TRYING TO BE BETTER THAN
YOU”

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SECTION 5: SPEED, FOOT-WORK, &
ENERGY SYSTEM DEVELOPMENT (ESD)
ROUTINES
1. 1 MONTH JUMP ROPE PROGRAM:
(TO BE COMPLETED EACH DAY / REPEAT AFTER 1 MONTH)
(DL = BOTH LEGS) (SL = SINGLE LEG EACH)(ALT = ALTERNATING)
WEEK 1
DAY SUN MON TUES WEDS THURS FRI SAT
DL 100 50 60 70 60 50 200
SL 50 25 30 45 30 25 75
ALT 100 50 60 70 60 50 200
WEEK 2
DL 150 55 65 70 60 50 250
SL 75 30 40 45 30 25 75
ALT 150 55 65 70 60 50 250
WEEK 3
DL 200 55 65 70 65 55 300
SL 75 30 40 45 40 30 75
ALT 200 55 65 70 65 55 300
WEEK 4
DL 250 55 65 70 65 55 350
SL 75 30 40 45 40 30 75
ALT 250 55 65 70 65 55 350
“PAIN, SWEAT, & TEARS ARE TEMPORARY,
CHAMPIONSHIPS LAST FOREVER”

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2. TREADMILL ESD PROGRAMS:
TREADMILL ESD #1 -GEORGE TOWN PREP
(ENERGY SYSTEM DEVELOPMENT)
(TOTAL TIME: 21 MINUTES TO COMPLETE)
INTERVAL SPEED INCLINE
1 3 MIN 5.5 MPH 2.0
2 1 MIN 6.5 MPH 2.0
3 2 MIN 5.5 MPH 3.0
4 1 MIN 7.5 MPH 3.0
5 2 MIN 5.5 MPH 4.0
6 1 MIN 8.0 MPH 4.0
7 2 MIN 5.5 MPH 5.0
8 1 MIN 8.5 MPH 5.0
9 2 MIN 5.5 MPH 4.0
10 1 MIN 9.0 MPH 4.0
11 2 MIN 5.5 MPH 3.0
12 1 MIN 9.0 MPH 3.0
13 1 MIN 5.5 MPH 0.0
14 1 MIN WALK 0.0

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TREADMILL ESD #2 -GEORGE TOWN PREP
(ENERGY SYSTEM DEVELOPMENT)
(TOTAL TIME: 20 MINUTES TO COMPLETE)
1 3 MIN 6.5 MPH 2.0
2 1 MIN 7.5 MPH 2.0
3 2 MIN 6.5 MPH 3.0
4 1 MIN 8.5 MPH 3.0
5 2 MIN 6.5 MPH 4.0
6 1 MIN 9.0 MPH 4.0
7 2 MIN 6.5 MPH 5.0
8 1 MIN 9.5 MPH 5.0
9 2 MIN 6.5 MPH 6.0
10 1 MIN 10.0 MPH 6.0
11 1 MIN 6.5 MPH 5.0
12 1 MIN 10.5 MPH 5.0
13 1 MIN 6.5 MPH 1.0
14 1 MIN WALK 0.0

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3. TREADMILL TABATA SPRINTS
PROGRAM
GEORGETOWN PREP TREADMILL –TABATA SPRINTS
(TOTAL TIME – 8 MIN: 60 SEC TO COMPLETE)
1 :30 SEC SPRINT 7.0 MPH 4.0
2 :30 SEC REST STEP-OFF 4.0
10 1 MIN REST STEP-OFF 8.0
12 1 MIN REST STEP-OFF 9.0
14 3 MIN WALK 3.5 MPH 0.0

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4. ON-FIELD SPRINTS PROGRAMS
HALF GASSERS – 2X WIDTHS OF FOOTBALL
FIELD
(160 feet or 53 1/3 yards)
**RUNNING CLOCK FOR 40 SEC @ START OF GASSER, REST TIME IS
DETERMINED BY WHAT IS LEFT OVER OF THE REMAINDER OF THE
MINUTE OR ABOUT 20 SECONDS
**10 SECONDS PER LENGTH (2 LENGTHS) = 1 HALF GASSER
#1 SPRINT – DOWN & BACK
1X
UNDER 20 SECONDS
REST REMAINDER OR ~ 20 SEC
1X
UNDER 20 SECONDS
1X
20 SECONDS OR UNDER
REST REMAINER OR ~ 20 SEC
1X
20 SECONDS OR UNDER
REST END
TOTAL TIME: 160 SECONDS or 2.6 MINUTES!!
“I WILL FINISH STRONG!”

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FULL GASSERS – 4X WIDTHS OF A FOOTBALL
FIELD (160 feet or 53 1/3 yards)
**RUNNING CLOCK FOR 1 MIN @ START OF GASSER, REST TIME IS
DETERMINED BY WHAT IS LEFT OVER OF THE REMAINDER OF THE
MINUTE OR ABOUT 20 SECONDS
**10 SECONDS PER LENGTH (4 LENGTHS) = 1 FULL GASSER
2X
UNDER 40 SECONDS
2X
UNDER 40 SECONDS
2X
40 SECONDS OR UNDER
REST REMAINER OR ~ 20 SEC
2X
40 SECONDS OR UNDER
REST END
TOTAL TIME: 4 MINUTES TO COMPLETE!!
“BEAST WHAT? BEAST-MODE!”

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110 FOOTBALL FIELD LINEAR
SPRINTS
You will run 110 yard sprints with 45 sec rests in between each sprint. Run
from the very end line to the far goal line (as seen below in figure) You must
complete each sprint at or below your assigned time, which is listed below by
positions. The .45 second rest period begins as soon as you cross the goal-line.
You must try to make it every lap. Follow the program listed below for each
week.
Assigned Times:
OL/DL – 18 sec
LB/FB/TE/K/QB – 17 sec
DB/RB/WR – 15 sec
Suggestions:
1. Have someone (parent or friend) shout out the time during your sprints (i.e.
10, 12, 14, 15, 16, 17, 18)
2. Sprint through the line, every second counts
3. Know where you are on the field and where you need to be at all times
4. SPLIT INTO 4 QUARTERS, LIKE THE 4 QUARTERS OF A GAME!
GEORGETOWNPREP
10
10
20
20
30
30
40
40
50
50
40
40
30
30
20
20
10
10
GEORGETOWNPREP
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6
4 (110’S) 6 (110’S) 8 (110’S) 10 (110’S) 12 (110’S) 14 (110’S)
**REPEAT AFTER 6 WEEKS**

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AGILITY TRAINING
5-10-5 PRO AGILITY
You will START by straddling the start line and touching it with one hand, you take off and
sprint to the right or left 5 yards and touch the line with one hand, sprint 10 yards, touch the
line with the other hand, and then sprint 5 yards back to FINISH. GOAL TIME: SHOULD
BE 2-3 TENTHS LESS THAN YOUR 40 YARD DASH TIME. COMPLETE 3-5 TRIALS
(Left lead & Right leading)
TECHNIQUE:
1. Straddle the line evenly, same hand on the line as the direction you plan to go
2. Cross Over 2 steps, Hockey Stop Land on Step 3, touch the line with your outside hand
3. Cross Over push-off, sprint 7 steps
4. Hockey Stop on step 8, touch line with outside hand
5. Cross Over push-off, finish with 2-3 steps sprint through the line!
6. Keep body Low as you go into the Stop/Start at 5 and 10 yards
5 YARDS START/FINISH 5 YARDS
3-CONE AGILITY: Start by setting up with a 3-point stance with your right leg in
front, sprint 5 yards to the first cone, touch the line with your right hand, sprint back 5 yards
touch with your right hand, sprint 5 yards again and round the cone on your right, take a
rounded angle to the 3rd cone passing it on your left, sprint back around the 2nd cone on your
left and through the finish line. GOAL TIME: SHOULD BE NEAR OR LOWER THAN
YOUR 40 YARD DASH TIME. COMPLETE 3-5 TRIALS.
5 yards 5 yards
Start/Finish
“DO NOT FOCUS ON THE RESULTS, FOCUS ON THE
PROCESS AND THE RESULTS WILL TAKE CARE OF
THEMSELVES.”

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4-CONE AGILITY DRILLS: Place 4 cones 5 yards apart. The
Start/Finish Cone can be on either side. Sprint FWD 5 yards, Side Shuffle across (Right) 5
yards, Back Pedal 5 yards, Side Shuffle across (Left) 5 yards, touch the line, Side Shuffle
(Right) going back around, Sprint FWD 5 yards, Side Shuffle (Left) 5 yards, Back Pedal 5
yards to FINISH Line. You may add many variations to this drill (Karaoka, Different
Directions, Circles, etc.) COMPLETE 6-8 TRIALS (ALTERNATE DIRECTIONS).
5 YARDS 5 YARDS
START/FINISH 5 YARDS
300 YARD SHUTTLE (6 x 25 YARDS): Sprint Down/Back 6 TIMES
(DOWN & BACK = 1 REPETITION) which is equal to 300 yards total. Make sure you are
touching the line with your hand or foot. Have someone there calling out the time around 60
seconds (i.e. 56, 57, 58, 59, 60, 61) COMPLETE 1 – 2 TRIALS.
GOAL LINE 5 10 15 20 25
**YOUR GOAL TIME SHOULD BE BETWEEN 65-55 SEC
40 Yard Dash (2 – 4 Trials): Start in a 3-point stance behind the Goal-line,
sprint using thigh-pop acceleration and maximum velocity techniques all the way to the 50
yard line, through 40 yards. Have someone time you or just work technique. COMPLETE 2
-4 TRIALS.
START 10 YARDS 20 YARDS 30 YARDS 40 YARDS
“SUCCESS ISN’T EARNED IT’S BORROWED AND
RENT IS DUE EVERYDAY” – J.J. Watt

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Hash Mark Jumps: (Triple Extension/Flexion & Deceleration
Emphasis)
Athletes (3-5) will line up in front of 10 yards of hash-marks on the football field. Athletes
will jump emphasizing height achieved, full extension, and controlled landing. A short pause
will follow each jump. The athletes will follow each other maintain a safe distance and will
jog back to the start point to repeat the drill. (Double Leg Fwd 3x, Double Leg Lateral Right
3x, Double Leg Lateral Left 3x, Single Leg Fwd Right 3x, Single Leg Fwd Left 3x, Single Leg
Lateral Right (Inside Edge) 3x, Single Leg Lateral Right (Outside Edge) 3x, Single Leg Lateral
Left (Inside Edge) 3x, Single Leg Lateral (Outside Edge) 3x
10-Cone Multi-Directional Agility
Groups of 5 to 6 athletes, set up 2-3 sets of 10 cones
LINEAR & LATERAL
1. Forward & Reverse (1x on the whistle, stop & 1x full speed)
2. Reverse & Forward (1x on the whistle, stop & 1x full speed)
3. Lateral Hockey Stop (1x on the whistle, stop & 1x full speed)
Cone Weave Drills
1. Chop Step & Turns Weave (2x Each Direction)
2. Forward & Diagonal (2x Each Direction)

27
Hurdle Hip-Drills:
1. Lateral Hop Knee Raise 3x Each Side
2. Lateral Hop Leg Swing 3x Each Side
3. Fwd 3x Each Leg
4. Double Fwd 3x Each Leg
5. Reverse 2x
6. Alternating Go-Unders 3x
Station #1 Prowler Linear Acceleration (Thigh Pop
Drill): (10 yards, power-line position, kick & rip into the turf, arms straight, turn &
repeat) (1 minute)
Station #2 Starfish Agility (9-Cones): (5 yards apart) 1 minute (30
Sec clockwise, 30 sec counter-clockwise)
Station #3 Circular Sprint (clockwise & counter-clockwise):
1 minute (30 sec clockwise, 30 sec counter-clockwise)
Station #4 Bag Weave & Cross-Over Step: 1 minute (30 sec Right
facing, 30 sec Left facing) 6 Bags should be placed 2-3 feet apart

28
Station #5 Ladder Drill to Bag-Chop & Sprint: Ladder drills
(icky shuffle, in/out, slalom ski, right foot lead, left foot lead) sprint to bag, chop & sprint to
cone (repeat each side, 1 minute total 30 sec each)
Station #6 Mat Drill’s: 3-5 Athletes Each Line, 10-20 yards between cones, Coach
in Middle, Athletes must finish the drill with a SPRINT THROUGH THE
LINE! Coach calls “Set-Hit” to begin the drill and “Take Off” to signal a
final sprint to end the drill. Main movement will be supplemented with the
following:
(Jump Forward, Quick Feet, Jump-Up, Down to Push-Up, Move Forward, Reverse, Sprint
through the line)
1. Quarter Eagle 3x
2. 2-Point Wave 3x
3. 2-Point Seat Roll 3x
4. 4-Point Wave 3x
5. 4-Point Seat Roll 3x
x x x x x
Sled-Day Sprints: Attach around shoulders or hips, thigh pop acceleration (10, 25, or
45lb plate) Partner sprints behind and turns sled (switch at end of lap)
1. 50 yard’s (5-6x) Down & Back = 1 rep
2. 100 yard’s (3-4x) Down & Back =1 rep
Hill Acceleration Sprint Work:
1. 2-Point Start Acceleration Thigh Pop up the hill 6x
2. Lateral Shuffle Step Up the Hill (Right & Left) 2x Each
3. Reverse Run (Heal Dig & Toe Up) 3x

29
SECTION 6: AT HOME CORE STRENGTH &
STABILITY DEVELOPMENT
“BROTHERS, STAND AND FIGHT TOGETHER AS ONE!”
CORE DAY #1
“THE BIG TEN”
REP SCHEME:
(1 TOE TOUCH, 1 V-UP) (2, 2) (3, 3) (4, 4) (5, 5) (6, 6) (7, 7) (8, 8) (9, 9)
(10, 10) = 110 TOTAL REPS
PART 1: “THE BIG TEN TOE TOUCH” (1-10 PULSES)
PART 2: “THE BIG TEN V-UP” (1-10 V-UPS)
#2 WINDSHIELD WIPERS: 3 x 10 REPS. RIGHT + LEFT = 1 REP
#3 PLANK KNEE TO ELBOW WITH MINI-BAND 1 X 25 EACH

30
“YOU JUST CAN’T BEAT SOMEONE
WHO NEVER GIVES UP!”
CORE DAY #2
“THE CORE SCISSORS SERIES”
REP SCHEME:
(25 SCISSOR SIT-UPS R) (PULSE CRUNCHES 1-10) (25 SCISSOR
SIT-UPS L) (PULSE CRUNCHES 1-10) = 160 TOTAL REPS
PART 1: “THE SCISSOR SIT-UP” (25 SCISSORS RIGHT ARM
LEAD)
REPEAT PART 1 AGAIN FOR THE LEFT ARM LEAD
#2 PLANK WITH ARM OR LEG LIFT (10 SEC HOLD EACH)
#3 SIDE LYING LATERAL DOUBLE OBLIQUE LEG RAISES
(1 X 20XEACH)

31
SECTION 7: OFF-SEASON 35-WEEK GP WEIGHT
ROOM STRENGTH PROGRAM
VARSITY & JV FOOTBALL WEIGHT ROOM
35-WEEK PROGRAM
(DIVIDED INTO 2 CYCLES & 3 LEVELS WITH 4 PHASES EACH)
WEEKLY SCHEDULE: (TRAINING MACROCYCLE #1)
WEEK 1 (JAN 5 – 9) LEVEL 1 (PHASE 1)
WEEK 5 (FEB 2 – 6) LEVEL 1 (PHASE 3)
WEEK 7 (FEB 16 – 20) DE-LOAD WEEK #1
(END OF 3RD
QUARTER)
WEEK 9 (MAR 2 – 6) LEVEL 2 (PHASE 2)
WEEK 12 (MAR 23 – 27) DE-LOAD WEEK #2
(SPRING BREAK)
WEEK 13 (MAR 30 –APR 3) LEVEL 3 (PHASE 1)
WEEK 14 (APR 6 – 10) LEVEL 3 (PHASE 1)
WEEK 17 (APR 27 – MAY 1) LEVEL 3 (PHASE 3)
WEEK 18 (MAY 4 – 8) LEVEL 3 (PHASE 3)
WEEK 21 (MAY 25 – 29) DE-LOAD WEEK #3
(END OF SCHOOL YEAR)
“WIN WITH HONOR, INTEGRITY, & EXCELLENCE”

32
WEEKLY SCHEDULE: (TRAINING MACROCYCLE #2)
WEEK 22 (JUN 1 – 5) MINI-CAMP (55% OF MAX)
WEEK 23 (JUN 8 – 12) PHASE 1 (65% OF MAX)
WEEK 26 (JUN 29 – JUL 3) PHASE 2 (85% OF MAX)
WEEK 27 (JUL 6 – 10) PHASE 2 (85% OF MAX)
WEEK 29 (JUL 20 - 24) PHASE 4 (55% OF MAX)
WEEK 31 (AUG 3 – 7) PHASE 4 (75% OF MAX)
WEEK 32 (AUG 10 – 14) PHASE 4 (85% OF MAX)
WEEK 33 (AUG 17 – 21) FOOTBALL CAMP (50%)
WEEK 34 (AUG 24 –AUG 28) FOOTBALL CAMP (50%)
WEEK 35 (AUG 31 – SEPT 4) SEASON BEGINS (50%)
TRAINING MACRO-CYCLE #1
OFF-SEASON LEVELS 1- 3: Full body workouts to be completed in
the weight room under supervision. Includes dynamic warm-up, Olympic
lifting variations and progressions, Lower Body push and pull, Upper
Body push and pull, Auxiliary exercises, Flexibility/Mobility, Core
Strength/Stability, and a “Finisher” Challenge. Each 3 Week progression
will build on the previous progression(s).
PHASES 1 – 4: (ECCENTRIC, ISOMETRIC, CONCENTRIC,
OR COMBINED EMPHASIS) The major changes here will take
place within the Front or Back Squat exercise, emphasis will be put on
certain phases in order to maximize the residual effects of the phase.
DE-LOAD WEEKS 1 - 5: The purpose of the de-load weeks are to
allow the body to achieve full recovery after stress and achieve maximum
growth potential while not losing any gains. This will include training
sessions with sub-maximal volumes and intensity levels to allow for
recovery.

33
LATERAL AGILITY DAYS: This should include 1 to 2 of the
attached agility exercises:
 5-10-5 Pro Agility
 3-Cone
 4-Cone
 10-Cone Agility
 9-Cone Star Fish Drill
 10 Yard Prowler Acceleration
 300 Yard Shuttle
 Half or Full Gasser(s)
It should also include 1-2 of Speed Technique exercises
 40 Yard Dash
 Band Resisted Sprints (Partners)
 Short Hill Sprints
 Treadmill TABATA Sprint Program
LINEAR SPRINTS & ENDURANCE: This should include 1 of
the following training protocols to build Work Capacity:
 Treadmill ESD #1
 Treadmill ESD #2
 SLED DAY (THURSDAYS) 50 YARD & 100 YARD
 110 Yard Football Field Linear Sprints
 400M Run or 1 Mile Run on Indoor Track
“OUR HOUSE, OUR TIME, DOMINATE!”

34
TRAINING MACRO-CYCLE #2
55% Intensity: (June 1st
– 5th
) MINI-CAMP: Volume will be
slightly higher (65%), Intensity will be lower (55%), much of this training will be
technique related and will involve more teaching and learning than actual training.
65% Intensity: (June 8th
– 26th
): Volume will be lower (45%) than
Intensity at (65%) to primarily begin building Muscle Hypertrophy with sets of 8-15 reps
and lay a foundation of muscle endurance and stamina to get guys in shape before
transition into strength and power development.
85% Intensity: (June 29th
– July 10th
): Volume will be lower
(25%) versus Intensity at (85%) in order to begin building Muscle Strength with sets of 6-
8 reps and working into power development.
95% Intensity: (July 13th
– 17th
): Volume will be at its lowest point
(15%) in order to focus on Maximal Intensity with multiple sets of 1 – 4 repetitions in
order to focus on power development. If determined safe, 1 RM values can be
determined
– 24th
): Volume will increase again (65%)
in order to provide a REST for the athletes in Intensity (55%). This week will serve as a
De-Load week following a maximal intensity week. 2-3 Sets of 8-12 reps will be utilized
within this phase
– 31st
): Volume will decrease again to
(35%) in order to begin increasing Intensity back to (65%) after the De-Load week. 3-4
Sets of 6 to 8 reps will be utilized.
75% Intensity: (Aug 3rd
– 7th
): Volume will decrease further (25%) in
order to accommodate an increase (75%) in Intensity. 4-5 Sets of 4 to 6 reps will be
utilized.
85% Intensity: (Aug 10th
– 14th
): Volume will decrease to (15%) due
to the increase in Intensity (85%). 5-6 Sets of 2-5 reps will be used with slightly
submaximal loads.
50% Intensity: (Aug 17th
– 28th
) FOOTBALL CAMP:
Volume increase slightly (35%) with average Intensity level (50%) in order to
accommodate the Increase in overall work volumes that comes with 2-day practices.
Training Session(s) Overview: Strength Training (1 Hour) will
be immediately followed by Speed/Agility training (45 min).
Dynamic Warm-Up: Includes Foot Ladder drills or Jump Rope, Mobility
work upper & lower, Activation exercises, Core-Stability, GEORGETOWN
Push-Ups, PREP Jacks

35
Strength Training: Full-Body including: Athletic Movement (Olympic
variations, Triple Extension, Flexion), Lower body push & pull, Upper body
push & pull, Auxiliary or Activation exercises, Finisher exercise,
maintenance exercises. Friday will be a fun Beach Body day that will not
include a speed training component.
DAILY WEIGHT ROOM SUMMARY:
Weight Room Day #1: BB High Pull from floor, BB Back Squat, BB Hip Thrust, BB Calf
Raise, BB Incline Bench Press, BB Incline Row, EZ Bar Triceps Skulls, DB Farmer Carry Walks,
Toe Touch, V-Ups, Windshield Wipers, Orange Band Ankles, Forearm Rollers, 3-Way Neck
Weight Room Day #2: BB Power Clean – Hang, BB Sumo Dead-Lift, BB Landmine Squat
& Press, BB RDL’s, DB Chest Press – Flat Bench, 1 DB Single Arm Row, BB Military Press Dead
Stop, DB Decline Spiderman Push-Ups, Orange band Chinnies, Partner Side-Ups, Orange Band
Ankles, Forearm Rollers, 3-Way Neck
Weight Room Day #3: BB Back Squat, BB FE Split Squat, BB Good Mornings, BB Calf
Raise, BB Bench Press, Cable Bar Lat-Pulldowns, DB Seated Shoulder Press, DB Shoulder
Matrix, DB Stair Climbs, 5lb SA Opposite SL V-ups, Plank knee to elbow, Orange Band Ankles,
Forearm Rollers, 3-Way Neck
Weight Room Day #4: BB Split Jerk or Push-Press, BB Step-Ups to Scoop, BB Lateral
Lunge to Bench or SL Pistol Squat, Carpet Hamstring Slides, BB Speed Press – Blocks, BB
Landmine Bent-Row, BB or EZ Bar 21’s, DB Push-Up & Row, Big Ten, 45lb Side to Side
Oblique’s, Orange Band Ankles, Forearm Rollers, 3-Way Neck
Beach Body (Optional): DB Incline Chest Press, Hammer Machine Low Row, Cable Chest
Fly, EZ Bar Triceps Skulls, BB EZ-Bar Biceps 21’s, Band Assisted Pull-Ups, DB SA Standing
Preacher Curl, 45lb Plate Push, 25lb Alt. Single Leg V-Ups, Windshield Wipers
Speed Training Overview:
 Dynamic Warm-Up(s): Hurdles Warm-Up (Agility Days), GP Football
Warm-Up (Linear Speed Days)
 Agility Day #1 (MONDAY) (Linear & Lateral Agility, Deceleration
Techniques)
 Linear Speed #1 (TUESDAY) (Acceleration & Technique)
 Agility Day #2 (WEDNESDAY) (Station Circuit Agility)
 Linear Speed #2 (THURSDAY) (Sled Day)
 Off Day (FRIDAY)

36
GP FOOTBALL TRAINING WEEKLY SCHEDULE:
MORNING (AM) OPPORTUNITY & AFTERNOON (PM)
OPPORTUNITY, Athletes may pick one (1) training session each day to
attend. Athletes may not attend both sessions.
GP FOOTBALL WEEKLY SCHEDULE
MON TUES WEDS THURS FRI SAT SUN
7AM –
8:10AM
WEIGHT
ROOM#1
WEIGHT
ROOM #2
WEIGHT
ROOM #3
WEIGHT
ROOM #4
BEACH
BODY
REST REST
8:15AM –
9AM
AGILITY
DAY #1
LINEAR
SPEED #1
AGILITY
DAY #2
LINEAR
SPEED #2
OFF REST REST
4PM –
5PM
WEIGHT
ROOM #1
WEIGHT
ROOM #2
WEIGHT
ROOM #3
WEIGHT
ROOM #4
BEACH
BODY
REST REST
5:05PM
– 5:50PM
AGILITY
DAY #1
LINEAR
SPEED #1
AGILITY
DAY #2
LINEAR
SPEED #2
OFF REST REST
SECTION 8: SPEED & AGILITY TRAINING
SESSIONS
MONDAY: AGILITY DAY #1
(8:15-9:00AM ON FOOTBALL FIELD) & (5:05-5:50PM ON FOOTBALL FIELD)
DYNAMIC HURDLE WARM-UP (12 minutes) (GROUPS OF 6 HURDLES)
Lateral Hop Knee Raise 3x Each Side
Lateral Hop Leg Swing 3x Each Side
FWD 3x Each Leg
Double FWD 3x Each Leg
REV 2x
Alternating GO-UNDER 3x
HASH-MARK JUMPS – EMPHASIS ON DECELERATION
Double Leg Fwd 3x
Double Leg Lateral Right 3x
Double Leg Lateral Left 3x
Single Leg Fwd Right 3x
Single Leg Fwd Left 3x
Single Leg Lateral Right (Inside Edge) 3x
Single Leg Lateral Right (Outside Edge) 3x

37
Single Leg Lateral Left (Inside Edge) 3x
Single Leg Lateral Left (Outside Edge) 3x
PROGRESSIVE CONE DRILL (10 CONES) (GROUPS 5-6 ATHLETES) PER
LINE
FWD & REV (1 on the whistle & 1 full speed)
REV & FWD (1 on the whistle & 1 full speed)
LATERAL HOCKEY STOP (1 on the whistle & 1 full speed)
CONE WEAVE DRILLS (10 CONES)
CHOP STEP TURNS WEAVE (2x)
FWD & DIAGONAL (2x)
WATER BREAK (2-5 MIN)
FINISHER= 300 YARD SHUTTLE
(25 YARDS 6X DOWN/BACK)
OL/DL = 70 SEC
LB/FB/TE/K/QB = 65 SEC
DB/RB/WR = 58 SEC
TUESDAY: LINEAR SPRINTS DAY #1
EAST/WEST WARM-UP (12 MIN)
LINE UP ON THE SIDE-LINES (2-3 ATHLETES PER LINE/EVERY 5 YARDS)
BOTH SIDES OF THE FIELD!
26. 1X JOG ACROSS
27. 1X SKIP & CLAP –TO HASH MARK THEN JOG (DOWN/BACK)
28. 1X Straight Leg March TO HASH MARK THEN JOG
29. 1X FWD Walking Straight Leg Toe Touch TO HASH MARK THEN JOG
30. 1X Knee to Chest & Elbow to Instep 10 Yards OR TO HASH MARK THEN
JOG
31. 1X Walking Quad Stretch 10 Yards OR TO HASH MARK THEN JOG
32. 1X Walking Cradle TO HASH MARK THEN JOG
33. 1X Open the Gate w/ Hop TO HASH MARK THEN JOG
34. 1X SIDE-SHUFFLE (3) & Side to Side Stretch TO HASH MARK THEN
TURN & CONTINUE OTHER SIDE
35. 1X High Knee Folds (Butt Kick+High Knee) to HASH MARK THEN
SPRINT
36. 1X Reverse Low Run to ELBOW TURN & SPRINT (RIGHT) TO HASH
THEN SPRINT
37. 1X Reverse Low Run to ELBOW TURN & SPRINT (LEFT) TO HASH
THEN SPRINT

38
34. SPREAD OUT EVENLY ON THE LINE (30 Yards) Every 5 Yard-line
(CAPTAINS FACING TEAM IN THE MIDDLE)
IN PLACE WORK MOBILITY WORK
9. ROCKING HAMSTRINGS, ONE LEG IN (10) 5 EACH SIDE
10. DOWN: 3-WAY HIP FLEXOR
a. FWD HIP FLEXOR (8X) tilt body fwd (1,1, 2, 2, 3, 3…8) + Clap
(RIGHT & LEFT)
b. 45 DEGREE HIP FLEXOR(8X) diagonal tilt (RIGHT & LEFT)
c. TURN-OUT HIP FLEXOR (8X) Rotate T-SPINE (RIGHT & LEFT)
11. HEAD/NECK CIRCLES (5 RIGHT, 5 LEFT)
END
12. PREP- JACKS & BREAK DOWN
TECHNIQUE WORK
Acceleration
KICK WALK – 10 YARDS (2X)
QUICK STEP (KICK & RIP) – 10 YARDS (4X)
2-POINT START THIGH POP – 20 YARDS (4X)
WALL ACCELERATION DRILL –
1. KICK & RELOAD (6X RIGHT, 6X LEFT)
2. SINGLE (THIGH POP 6X RIGHT, 6 LEFT)
3. DOUBLE (THIGH POP 3X RIGHT, 3X LEFT)
4. TRIPLE (THIGH POP 3X RIGHT, 3X LEFT)
5. FULL SPRINT
RESISTANCE BAND SPRINTS
6X 20 YARDS
HILL SPRINTS
2-POINT START THIGH POP THE HILL 6X
LATERAL SHUFFLE UP THE HILL (RIGHT & LEFT) 2X EACH
REVERSE UP THE HILL: 2X
WATER BREAK (5 MIN)
FINISH = HALF OR FULL GASSERS
HALF GASSER (RUNNING CLOCK UNDER 40 SEC, REST REMAINER) 4X
DOWN & BACK
FULL GASSER (RUNNING CLOCK 1 MIN, REST REMAINDER) 4X DOWN &
BACK TWICE

39
WEDNESDAY: AGILITY DAY #2
DYNAMIC HURDLE WARM-UP (12 minutes)
Hop Knee Raise 3x Each Side
Hop Leg Swing 3x Each Side
FWD 3x Each Leg
Double FWD 3x Each Leg
REV 2x
Alternating GO-UNDER 3x
AGILITY WORK (2-3 MINUTE STATIONS) (PART 1)
STATION #1 LADDER DRILL TO BAG CUT WEAVE
STATION #2 LOW BAG MULTI-DIRECTIONAL SPEED
(WEAVE/CROSSOVER STEPS)
STATION #3 STAR FISH 9-CONE DRILL (FACE ONE DIRECTION)
STATION #4 MAT DRILL (SHUFFLE, FWD, BACK, UP, DOWN) & 5 YARD
SPRINT
AGILITY WORK (2-3 MINUTE STATIONS) (PART 2)
STATION #1 = CIRCLE SPRINTS (CLOCKWISE & COUNTERCLOCK)
STATION #2 = PROWLER PUSH 10 YARD ACCELERATION THIGH POP
STATION #3 = 4-CONE DRILL FWD, CROSS-OVER OR SHUFFLE, REVERSE,
CROSS-OVER OR SHUFFLE (4X EACH SIDE)
STATION #4 = MAT DRILL = (QUARTER EAGLE, 4-POINT SEAT ROLL, UP,
DOWN, FWD, REV) SPRINT 5 YARDS
4 STATIONS
“As Iron Sharpens Iron, So One Person Sharpens
Another." Proverbs 27:17

40
THURSDAY: LINEAR SPRINTS DAY #2 (SLED DAY)
EAST/WEST WARM-UP (12 MIN)
LINE UP ON THE SIDE-LINES (2-3 ATHLETES PER LINE/EVERY 5 YARDS)
BOTH SIDES OF THE FIELD!
38. 1X JOG ACROSS
39. 1X SKIP & CLAP –TO HASH MARK THEN JOG (DOWN/BACK)
40. 1X Straight Leg March TO HASH MARK THEN JOG
41. 1X FWD Walking Straight Leg Toe Touch TO HASH MARK THEN JOG
42. 1X Knee to Chest & Elbow to Instep 10 Yards OR TO HASH MARK THEN
JOG
43. 1X Walking Quad Stretch 10 Yards OR TO HASH MARK THEN JOG
44. 1X Walking Cradle TO HASH MARK THEN JOG
45. 1X Open the Gate w/ Hop TO HASH MARK THEN JOG
46. 1X SIDE-SHUFFLE (3) & Side to Side Stretch TO HASH MARK THEN
TURN & CONTINUE OTHER SIDE
47. 1X High Knee Folds (Butt Kick+High Knee) to HASH MARK THEN
SPRINT
48. 1X Reverse Low Run to ELBOW TURN & SPRINT (RIGHT) TO HASH
THEN SPRINT
49. 1X Reverse Low Run to ELBOW TURN & SPRINT (LEFT) TO HASH
THEN SPRINT
34. SPREAD OUT EVENLY ON THE LINE (30 Yards) Every 5 Yard-line
(CAPTAINS FACING TEAM IN THE MIDDLE)
IN PLACE WORK MOBILITY WORK
14. ROCKING HAMSTRINGS, ONE LEG IN (10) 5 EACH SIDE
15. DOWN: 3-WAY HIP FLEXOR
a. FWD HIP FLEXOR (8X) tilt body fwd (1,1, 2, 2, 3, 3…8) + Clap
(RIGHT & LEFT)
b. 45 DEGREE HIP FLEXOR(8X) diagonal tilt (RIGHT & LEFT)
c. TURN-OUT HIP FLEXOR (8X) Rotate T-SPINE (RIGHT & LEFT)
16. HEAD/NECK CIRCLES (5 RIGHT, 5 LEFT)
END
17. PREP- JACKS & BREAK DOWN
SLED DAY
SLED PULL (50 YARDS)
PARTNER UP IN GROUPS OF 2 OR 3
1. 50 YARDS X 6 (ADD MORE IF NEEDED)
2. 100 YARDS X 4 (ADD MORE IF NEEDED)

41
WATER (2 – 5 MINUTES)
FINISH = 110 SPRINTS (MUST MAKE TIMES)
OL/DL = 18 SEC
LB/FB/TE/K/QB = 17 SEC
DB/RB/WR = 15 SEC
PHASE #1 (4) (JUNE),
PHASE #2 (8) (JUNE/JULY)
PHASE #3 (2-4) (JULY)
PHASE #4 (8) (JULY/AUGUST)
PHASE #5 (10 - 12) (AUGUST)

42
0
20
40
60
80
Mon Tues Weds Thurs Fri
GP Football Weekly Microcycle
Volume
Intensity
GP FOOTBALL MACROCYCLE #1
40
50
60
30
50
60
70
80
30
50
60
70
90
30
60
50
40
50 50
40
30
20
50 50
40
30
10
50
0
10
20
30
40
50
60
70
80
90
100
LEVEL 1
PHASE1
LEVEL 1
PHASE2
LEVEL 1
PHASE3
DE-
LOAD
WEEK 1
LEVEL 2
PHASE1
LEVEL 2
PHASE2
LEVEL 2
PHASE3
LEVEL 2
PHASE4
DE-
LOAD
WEEK 2
LEVEL 3
PHASE1
LEVEL 3
PHASE2
LEVEL 3
PHASE3
LEVEL 3
PHASE4
DE-
LOAD
WEEK 3
INTENSITY VOLUME
SECTION 9: GP TRAINING CYCLE GRAPHS

43
GP Football Macrocycle #2
65
45
25
15
65
35
25
15
35
55
65
85
95
55
65
75
85
50
0
10
20
30
40
50
60
70
80
90
100
Mini Camp
(55%) June
1-5
Phase 1
(65%) June
8-26
Phase 2
(85%) June
29-July 10
Phase 3
(95%) July
13-17
Phase 4
(55%) July
20-24
Phase 4
(65%) July
27-31
Phase 4
(75%) Aug
3-7
Phase 4
(85%) Aug
10-14
Football
Camp
(50%) Aug
17-28
Volume Intensity
“WHEN YOU WANT SUCCESS AS MUCH AS
YOU WANT TO BREATHE THEN YOU WILL BE
SUCCESSFUL”

44
SECTION 10: TRAINING MACROCYCLE #1
LEVEL 1 (BEGINNER)
PHASES 1 - 4:
1. MONDAY: PHASE 1 (ECCENTRIC SQUAT)
2. MONDAY: PHASE 2 (ISOMETRIC SQUAT)
3. MONDAY: PHASE 3 (CONCENTRIC SQUAT)
4. MONDAY: PHASE 4 (FULL SQUAT – ALL 3
PHASES)
5. TUESDAY: PHASE 1-4 (DEAD-LIFT)
6. WEDNESDAY: PHASE 1-4 (PUSH-PRESS &
HEAVY)
7. THURSDAY: PHASE 1-4 (SINGLE LEG &
LATERAL)
8. FRIDAY: PHASE 1-4 (VOLUME)

GEORGETOWN PREP FOOTBALL MANUAL 2015-16(3RD ED)

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