2011 Bethlehem Football Off Season Workout Plan | Workouts 1-16 [click here]
Facts and Quotes
•A BETHLEHEM VARSITY SOCCER PLAYER  AVERAGES 133 SOCCER WORKOUTS PER YEAR!!!!!!

•“We were in the weight room 24/7 in the off season”  Columbia football player

•“36 out of 37 varsity players were in the weight room the Monday after the state championship game”  Times Union article about the Schalmont football team

 
THIS OFF SEASON:
•THERE ARE 133 WORKOUT DAYS BETWEEN NOW AND THE BEGINNING OF DOUBLE SESSIONS. 

 

•THERE ARE 47 SCHEDULED WORKOUT DAYS BETWEEN NOW AND WHEN SPRING SPORTS BEGIN.

 

•THERE ARE 59 WORKOUT DAYS SCHEDULED BETWEEN THE BEGINNING OF SPRING SPORTS AND THE END OF THE SCHOOL YEAR.
•ANYONE WHO IS NOT PLAYING ANY OTHER SCHOOL SPONSORED SPORT WILL BE EXPECTED TO ATTEND A MINIMUM OF 80 WORKOUTS BETWEEN TUESDAY, NOVEMBER 29 AND DOUBLE SESSIONS.

 

•ANYONE PLAYING ONE SCHOOL SPONSORED SPORT WILL BE EXPECTED TO ATTEND A MINIMUM OF 60 WORKOUTS BETWEEN NOVEMBER 29 AND DOUBLE SESSIONS.

 

•ANYONE PLAYING TWO SCHOOL SPONSORED SPORTS WILL BE EXPECTED TO ATTEND A MINIMUM OF 40 WORKOUTS BETWEEN NOVEMBER 29 AND DOUBLE SESSIONS.
•A BOARD IN THE WEIGHT ROOM WILL CHART YOUR ATTENDANCE.

 
RULES
•YOU MUST BE DOING A FOOTBALL WORKOUT WITH A COACH PRESENT IN ORDER TO GET CREDIT FOR THE WORKOUT.
 
•IF YOU ARE DOING A WORKOUT FOR ANOTHER SCHOOL SPONSORED SPORT, WITH A COACH PRESENT,IT WILL COUNT FOR ½ A WORKOUT FOR FOOTBALL. 
 
•IF YOU ARE GOING TO DO A FOOTBALL WORKOUT AND YOU ARE PLAYING ANOTHER SPORT, IT MUST BE CLEARED BY THE COACH OF THAT SPORT.
 
•YOU MUST BRING A NOTEBOOK AND A PEN/PENCIL TO WORKOUTS.  IF YOU DO NOT HAVE A NOTEBOOK AND A PEN OR PENCIL, YOU WILL BE ASKED TO LEAVE, AND THE WORKOUT WILL NOT COUNT.

 
OTHER INFORMATION
•THE WEIGHT ROOM WILL BE OPEN FROM 3-5 TUESDAY-THURSDAY AND 3-4 ON FRIDAY.  THE WORKOUT SHOULD TAKE ABOUT 45 MINUTES.  YOU CAN COME AT ANY TIME DURING THAT PERIOD. 
 
•YOU MAY ALSO WORKOUT AT 6:00AM, MONDAY-FRIDAY.  A COACH MUST BE PRESENT AT THIS WORKOUT.
 
•THE LIFTS WILL BE POSTED ON THE BETHLEHEM FOOTBALL WEBSITE.  PLEASE PRINT A COPY AND PUT IT IN YOUR NOTEBOOK.
 
•COACH LEACH, COACH SMITH AND/OR COACH CARLINO’S CLASSROOMS WILL BE AVAILABLE ANYTIME AFTER SCHOOL IF YOU WANT TO COME AND DO HOMEWORK OR STUDY. 

 
Workouts 1-16
Bench, Snatch Squat, Hang Clean must all be tested for a 1 Rep Max prior to starting workouts. See weight chart for exact weights to use for your sets for the “Big 3” lifts.

If you are able to get more than 5 reps on the last set of any of the Big 3, you may go up to the next 1 Rep max weight next session. If you are able to get 5 reps, you should stay at the current 1 rep max. If you are only able to get 4 reps, you should go down to the next lowest 1 rep max next session.

Retest will occur after workout #16
 
Odd  Day Workout (1-15) Even Day Workout (2-16)
Snatch Squat           2x5 Squats                                   3x10
Rack Clean                3x5 Good Mornings                  2x10
Power Press             3x5 Bench Press                         3x10
Trunk Twist              2x10

Machine Lat Pulldown      3x10
Abs                             See Ab sheet

EZ Curl Skull Crushers       3x10  
Barbell Curl                          3x10
Neck Raises                          3x10