BIGGER FASTER STRONGER

Hawks Football Workout

“You can never be too strong!”

General George Patton
 Hawk Goals:
STRENGTH (getting stronger to become more powerful in all
sports)
SPEED (key to increased athletic performance)
FLEXIBILITY (increasing speed, increasing range of motion,
preventing injuries)
PLYOMETRICS (jumping, quick movements, utilizing strength
and power)
NUTRITION (making correct choices to maintain a healthy
diet)
ENDURANCE (both for muscular and cardiovascular training)
MOTIVATION (goal setting, team building, working hard,
smart, and together)
UNIFICATION (all athletes in all sports progressing year
round)Bigger, Faster, Stronger Workout Plan
 Hawks Bigger, Faster, Stronger Workout
Plan
Monday Tuesday Wednesday Thursday Friday

Flexibility Flexibility Flexibility Flexibility Flexibility

Squat Dot Power Clean Dot Box Squat

Parallel Drill/Agility Drill/Agility
Dead Lift Flat
Incline Sprint Work Sprint Work
Bench Press Auxiliary Power
Plyometrics Lifts Plyometrics Bench Press
Auxiliary
Lifts Flexibility Flexibility Flexibility Auxiliary
Lifts
Flexibility
Flexibility

RECORD EVERTHING!
SETS AND REPS

Week 1 Week 2 Week 3 Week 4

3x3 5x5 5-4-3-2-1 10-8-6/4-4-2
Week 5 Week 6 Week 7 Week 8
3x3 Set 5x5 Set 5-4-3-2-1 Set 10-8-6/4-4-2 Set
Record Record Record Records
The First Week
BOX SQUATS/Parallel Squats: First set, 45-145 lbs. x 3
reps. Now for the 2nd set, you may either go up
in poundage, stay the same or go down. Let's say you
do 175 pounds for the second set and 205 for the 3rd
set. Important Concept: on the final set, you should do
3 or more reps; up to 10 reps. Don't worry if this 1st
weeks routine seems too easy, you need to be concerned
about proper lifting and spotting techniques.
BENCH Incline or Power: Figure out your 1 Rep Max,
use 70% of your max for your first set. If you've never
done bench before, use 70% of your body weight, or 105
lbs., whichever is less. If this is too much weight for 3 reps,
drop the poundage. For your 2nd set, you may go up,
stay the same or go down in poundage. Do 3 or more
reps on the final set, up to 10 reps.
POWER CLEAN: Do the 3 x 3 workout. Use 70% of your
maximum. If you've never cleaned before, use 70% of
your body weight or 105 pounds, whichever is the
least. Use the same procedure for the 2nd and 3rd set as
on Monday's work-out and record your efforts as outlined
above. On the final set you should do 3+ reps up to 5
reps.
Dead Lift: Do the 3 x 3 workout. Start with 145 pounds or
your body weight, whichever is the least. Follow the same
procedure and again, record your efforts
THE SECOND WEEK:
5 sets of 5 reps (5 x 5). Start with 70% and increase each
set by a minimum of 5 lbs. This is a brutal and long
workout. You may wish to cut down to 3 sets of 5
because of time or energy (especially on the Dead Lift and
Clean Day). Select your poundage's as in the first
week. Record your efforts. IMPORTANT: Attempt to do 5
or more reps on the last set (up to 10) except Clean and
Dead Lift.

THE THIRD WEEK:

5-4-3-2-1. Start with 70% and increase each set by a
minimum of 5 lbs. This is not quite as hard as 5 x 5, but
you still may need to cut this down to 5-3-1 because of
time or energy. IMPORTANT: Do one or more reps on
the last set. GO TO FAILURE!!
The third week is a perfect time to max out on a one-rep
max, just by following the regular routine and using the
earlier sets as a warm-up.

THE FOURTH WEEK:

10-8-6 or 4-4-2 Start with 70% and increase each set by
minimum of 5 lbs. Here is your chance to establish
another set record. The sets and reps are 10-8-6 with the
Bench and Squat, but are 4-4-2 with the Clean and Dead
Lift. Record your efforts. IMPORTANT: Do 6+ or 2+
reps on the last set depending on the core lift.
THE FIFTH WEEK:
From now on every time you come into the weight room,
you've got a challenge yourself. You should try to break as
many Set-Rep records as possible. Begin the 5th week by
again doing the 3 x 3 workout. Your objective is to do
more total weight and additional weight/reps on that all
important 3rd set (3+).

THE SIXTH WEEK:

Break your 5 x 5 records!

THE SEVENTH WEEK:

Break your 5-4-3-2-1 records!

THE EIGHTH WEEK:

Break your 10-8-6 or 4-4-2 records!
Now keep rotating your workouts in this 4-week cycle.

FLEXIBILITY
Make sure you get a good stretch in before and after you lift.

Auxiliary Lifts
These are lifts that you do after your core workout. You should
do at least 2 of these lifts after your core workout. These sets
are done at 3x8 or 3x10 You can do any lift you would like, here
are some good examples:

Neck exercises: Utilizing a plate harness, front to back,

back to front, and side to side.
Leg curls: Good for Hamstring development, leg strength
balance, and speed.
Military Press: Great for shoulder strength, and upper
body explosiveness. Place bar on lower chest to
start. End overhead with arms locked.
Heavy Dips: Unbelievable in developing powerful triceps
and pecs. A must for every routine!
Farmer Walks: Great for developing grip and big arms!
Pull ups / Chin Ups : Great for overall strength and big
arms and backs!!!
PLYOMETRICS
Choose 3-4 exercises on Plyo days do each exercise 3-4
times.

Ladder Drills
Repeat each drill 3 to 5 times.

Lateral Cone/Line Bounding

Objectives: Improve lateral footwork and quickness
1. Stand erect with feet parallel to line
2. Jump side to side across the line or cone with both feet
for 30 seconds
3. Landing should be with the balls of your feet on the
ground
4. As soon as you hit the ground explode right back up,
spending as little time as possible on the ground
5. Movement should be done quickly and explosively

Box Jumps
Objective: To improve quickness and explosiveness
1. Stand in front of a two foot or higher box or bench
anything that you can jump on and land
2. Jump up and land on the box and return to the ground
as quickly as possible
3. As soon as you hit the ground explode right back up
onto the box spending as little time as possible on the
ground
4. Continue this sequence for 1 minute

Power Hops:
1. At the starting line of a 15-yard area begin standing in
an athletic stance feet shoulder width apart
2. Perform a standing broad jump trying to cover as much
distance as possible
3. When landing re-set yourself and perform another jump.
4. Try and cover as much ground as possible with the
fewest amount of reps as possible
5. Once again focus on pumping the arms through on
each rep

10/10 Hopping
Objectives: To develop explosive power
1. Set up a 40 yard straight course with every 10 yards
marked
2. Hop for 10 yards on one leg, then switch legs and hop
on the other leg for 10 yards.
Concentrate on not spending much time on the ground
between hops
3. Continue alternating legs every 10 yards using good
arm action

4 Cone Jump:
Objective: Improve footwork and quickness
1. Layout 4 cones in a straight line each 1 yard apart.
2. Stand on either side of the cone, parallel.
3. Jump over the cones from the side until after the 4th
cone, and then without stopping jump back to your start
point. Keep your shoulders square and feet together.
4. This is to be done as quick and smooth as possible.

Zig Zag Hops

1. Layout 10 cones slightly staggered and 1 yard apart.
2. Starting facing the cones and to right side, jump off your
right foot going diagonal and landing your left foot.
Immediately jump off your left foot diagonal to the next
cone landing on your right foot. Continue to do this till
the end of the cones.
3. Keep your hips and shoulders squared as you jump.
4. You can also do this jumping off both feet as well.

Stairs
1. Start with both feet at the base of the stairs.
2. Jump up one step, then go back down. Repeat for 30
seconds.
3. Make sure you have your shoulder over toes to get a
good forward lean.
4. You want to go up and down as fast as you can in
during the time frame.
Agility
Pick 2-3 of these to do on Tuesday and Thursday (these
can be done daily). Do each agility 5-6 times

Pro Agility
Objectives: Improve athletic ability and body coordination
during sudden change of direction
1. Measure out a 10 yard area with 5 yard increments
2. Start from a three-point stance, with your feet
straddling the 5-yard line
3. Turn and sprint 5 yards to the right; touch line with
your right hand
4. Turn and sprint back 10 yards and touch line with
your left hand
5. Finally sprint through the starting line
6. As you touch each end line you should be facing the
same direction as where you started.

L-Test
Objectives: Improvement of agility and change of direction
1. Place two cones 5 yards apart from each other
 2. At the 2nd cone place a 3rd cone 5 yards away from
the 2nd cone.
3. Begin the L-Test at the 1st cone, sprint to the 2nd cone,
and touch the line return to the 1st cone.
4. As you touch the starting line, sprint to and around the
2nd cone, and circle around the 3rd cone.
5. Once you have circled the 3rd cone sprint around the
2nd cone and return to the starting line.

Wildcat Agility
Objectives: To improve foot quickness and change of
direction
1. Set up 2 cones 5 yards apart length wise and 1 yard
apart in width
2. At the starting line sprint to and around the 1st cone,
putting your right hand on the ground to hold balance
and sprint back to and around the 2nd cone putting
your left hand on the ground.
3. Run to the 5 yard line and touch the line with your
fingers and backpedaled to the starting line.
 5 Yards Backpedal

Start

Four Corner Carioca

Objectives: To improve change of direction, footwork, and
flexibility in hips
1. Set up 4 cones 10 yards apart in a square.
2. Start on the right side of the square and accelerate
forward
3. Carioca to the next cone
4. Reverse pivot and backpedal to the 3rd cone.
5. Reverse pivot and carioca to the finish.
 Carioca

Backpedal Sprint

Start

Carioca
:

Four Corner Comeback

Objectives: Improve footwork, backpedal, and change of
direction—all cones 10 yards apart.
 Sprint

Backpedal
Backpedal

Start

Angle Cuts:
Layout 6 cones in a zig-zag shape. The cones should be
5-6 yards apart. Start at the 1st cone and sprint to the 2nd
cone, as you approach the cone gather yourself and cut
with your outside foot. Continue through the course.

NDrill:
Layout 4 cones in the shape of a big N. Put the 1st cone
down, the 2nd cone is 5 yards up and 2 yards over, the 3rd
cone is 5 yards back and 2 yards over, and the 4th cone is
5 yards up and 2 yards over. Start at the 1st cone, sprint
forward and around it backpedaling to the 3rd cone, and
then sprint through the 4th cone.
 Backpedal
Finish

Sprint
Sprint

Start

Figure 8:
Layout 2 cones in a straight line 5-8 yards apart. Stand
on one side of the cone facing the other. Sprint to the
opposite side of the cone and do a tight 180° turn(using
your hand to balance) and sprint back to the start.

Conditioning
Pick 2-3 of these per conditioning day. Do 3-4 reps per
drill.

Flying 20’s
Objectives: To improve acceleration and stride frequency
1. Set up a 50 yard course with the 30-yard point marked
2. Start running at half speed, building up speed with each
stride.
3. By the time you reach the 30 yard mark, you should be
running at full speed.
4. Finish the next 20 yards at a full speed spring.

60 Yard Hollow Sprints

Objectives: To improve acceleration
1. Place four cones twenty yards apart from each other in
a straight line.
2. Start at the 1st cone, and run half speed to the 2nd cone.
3. When you reach the 2nd cone, start a full sprint to the 3rd
cone.
4. Once you reach the 3rd cone decelerate to half speed to
the last cone.

Iron Cat Run

Start at goal line of the football field, then:
1. Run to the 25 yd lne and back to the goal line.
2. Run to the 50 yd line and back to the goal line
3. Run to the opposite 25 yd line and back to the goal line.
4. Run to the furthest goalline and back to the original goal
line.
5. Time your run the first time. Re-check your time every 2
weeks to see improvement.
300-Yard Shuttle
Objectives: Change of direction and anaerobic
conditioning
1. Measure 60 yards in length
2. From the start line sprint to the 60 yard mark.
3. Touch the line and return to the start.
4. Do FIVE 60 yard sprints in a row going back and forth.
You should finish opposite of where you started.
5. Take a 5 minute break, and then do it again.
6. Time this run the first time you do it, and re-time it every
two weeks

Gassers
Objectives: Develop anaerobic endurance
1. Measure out 50 yards(sideline to sideline of a football
field)
2. Run sideline to sideline two times.
3. Time this run the first time you do it, and re-time it every
two weeks.