Summer Workout Program
The philosophy behind the Salisbury Strength & Conditioning Program is to develop a "full body" athlete by focusing on all of the physical and mental aspects of player development. It must be understood that every aspect of the Strength & Conditioning Program has a very specific role in developing strength, explosiveness, speed, flexibility, balance, conditioning and mental toughness.
The Strength Training portion of your summer manual is deigned to develop your overall strength, flexibility, body control and explosiveness by concentrating on quick and explosive lifts. It will be important that you understand how to calculate your percentages (percentages of your maximum lifts) on the core lifts (benches, squats and hang cleans) in order to maximize your training. Stay committed to the complete program as the supplemental lifts (non-core) are equally important as they are critical elements to developing explosive football players.
The Speed Development portion of your summer manual is critical in developing the fundamentals in effective and efficient movement. Each drill and exercise must be done at a maximum level.
Maintaining flexibility MUST be a constant element to an effective strength and conditioning program. When an athlete is not able to put a body joint through the proper range of motion, it can limit performance while increasing the risk of injury.
You are capable to do more than you think you can! Our strength and conditioning program will challenge your body beyond its comfort level. Expect to hit barriers and be prepared to overcome the adversity and temptation to cut corners. You will develop the ability and capacity to push through barriers created by pain and fatigue. This mental toughness will carry onto the practice and game fields as well.
Conditioning should be cycled with light, medium and heavy days to avoid over-training. It will be important that we come into our season already in great condition from our summer program. We would rather spend our preseason focusing on fundamentals, schemes and execution rather than overcoming a missed opportunity over the summer to become well conditioned athletes.
You are what you put in your body. Eating properly can enhance your physical development while developing a healthy lifestyle.
"No one ever got ahead by sitting on their behinds" -Unknown
Strength and Weight Training
- Percentage Chart Instructions
- Percentage Chart 1
- Percentage Chart 2
- Percentage Chart 3
- Squat and Bench
- Power Shrug and High Pull
- Mod. Dead lifts and Hang Clean
- Lunge and Straight arm pull-downs
- Front Squat and Push Press
- Dumbbell Snatch
- Static Stretch
Week By Week
Conditioning and Agility
Dynamic Warm Ups