Strength and Conditioning Syllabus

GROUND BASED NON GROUND BASED

FOOTBALL SWIMMING

BASKETBALL TENNIS

VOLLEYBALL CROSS COUNTRY

WRESTLING GOLF

SOCCER GYMNASTICS

FAST TWITCH TRACK CHEERLEADING

BASEBALL POMS

SOFTBALL

NON SPORT ATHLETES

TESTING

BENCH PRESS- 3 REP MAX PULL-UPS- MAX

SQUAT – 3REP MAX PUSH-UPS- MAX 1 MIN.

LINEAR SPEED 2 MIN. SIT-UPS- MAX

90 FEET 60 FEET 40 YARD GRETZKY SLIDE-30 SEC’S

BASKETBALL VOLLEYBALL SOCCER ROPE WAVE-30 SEC’S

BASEBALL WRESTLING FOOTBALL

SOFTBALL FST TWT TRACK

NSA

AGILITY

L DRILL ILL. DRILL PRO AGILITY

VOLLEYBALL SOCCER FOOTBALL

WRESTLING BASKETBALL SOFTBALL

BASEBALL

FST TWT TRACK

NSA

POWER

VJ SBJ HANG CL.

VOLLEYBALL BASEBALL FOOTBALL

BASKETBALL WRESTLING FST TWT TRACK

SOCCER NSA

SOFTBALL

• EVERYONE WILL BE EXPECTED TO COMPLETE THEIR TESTING BEFORE THEY CAN BEGIN THEIR WORKOUTS
• WORKOUT PACKETS MUST BE COMPLETED DURING CLASS TIME
• FOR BENCH PRESS AND SQUAT WE WILL BE GOING OFF OF OUR 1 REP MAX TEST. MAKE SURE YOU USE IT!