Hornell Red Raider Football

The Red Raider summer strength and conditioning program consists of 3 phases: (1) warmup period, (2) strength training, and (3) speed development program. Workouts are held Monday, Wednesday and Fridays at 4:00 p.m.

The program is scheduled on a six-day rotation. Listed below are days 1-5 of the workout. Day 6 is a circuit program. The six day rotation is designed to keep variety in the program while players work out at high levels. Sets and reps vary per workout.

Please note: This program is designed to develop strength, speed, stamina, and explosive power for football. The program is not designed for weight-lifting competition.

	Day 1	Day 2	Day 3	Day 4	Day 5
Bench	Bench Press 10-8-5-5	Incline 10-8-5 Cybex 10-10	Chain Bench 10-8-5	Incline 10-8-5 DB 10-10	Bench Press 10-5-3-3
Upper	Bis/Tris 5 total sets	Underhand Lats 10-10 Seated Row 10-10	Side Lat 10-10 Front Raise 10-10	Bis/Tris 5 total sets	Underhand Lats 10-10 Seated Row 10-10
Posterior Chain Core	Hypers 15-15 Med Ball 30	Stiffies 10-10 Cybex Ab 15-15	MuleKick 15-15 Leg Raisers 8/side	Hypers 15-15 Situp/Standup 10-10	Stiffies 10-10 Knee Ups 15-15
Platform #1	RDL x 10 Power Clean 8-5-3	RDL x 10 Combo Clean 3-3-3	RDL x 10 Power Clean 8-5-3	RDL x 10 Hex Bar Dead 8-8	RDL x 10 Combo Clean 3-3-3
Platform #2	Hang Clean & Press 8-5-5	Hang Snatch 5-5-3	Clean & Jerk 5-3-3	Hang Clean & Press 8-5-5	High Pull 5-3-3
Smith Racks	Squat 8-5-5	High Pull 8-8-8	Squat 8-5-5	Rack Clean 8-5-5	Chain Squat 8-5-5

Strength Training
Facility