2016 DUTCHMEN FOOTBALL SUMMER TRAINING SCHEDULE
VARSITY AND JV:
STRENGTH AND CONDITIONING, 3 DAYS PER WEEK IN WEIGHT ROOM
Morning sessions: MON-WED-FRI - 9:15 – 10:45 A.M.
Evening sessions: MON AND WED 6:15 – 7:45 P.M. FRIDAYS 3:00 – 4:30 p.m.
SPEED DEVELOPMENT, 1 or 2 DAYS PER WEEK AT THE TRACK:
TUESDAYS AND/OR THURSDAYS – Starting July 5th: 8:35 – 9:10 A.M.
FRESHMAN AND MODIFIED:
TUESDAYS AND THURSDAYS
9:15 – 10:45 A.M. or 6:15 – 7:45 P.M.
• PLAYERS WILL LIFT FOR THE FIRST HOUR AND THEN HAVE RUNNING DEVELOPMENT TO
• WORKOUTS WILL BE GEARED TOWARD GRADE AND ABILITY LEVEL – FORM DICTATES
• PLAYERS ARE ALLOWED TO LIFT A THIRD DAY AT THE COACHES’ DISCRETION, AND MAY
ATTEND ON OTHER WEEKDAYS AS NEEDED
**ALL PLAYERS, NOTE THAT THE WEIGHT ROOM WILL BE CLOSED ON
MONDAY, JULY 4TH **
DUTCHMEN FOOTBALL – DAILY TRAINING FORMAT
WE’LL TRAIN TOGETHER AS A TEAM. HERE’S THE FORMAT ALL PLAYERS FOLLOW:
1. ARRIVAL (@5 MINUTES PRIOR TO START) – IF THE PARKING LOT IS
CLOSED, COME IN THE FRONT ENTRANCE THROUGH THE DOORS BY GUIDANCE. SIGN IN
2. WARMUP (@ 10 MINUTES)- AS INSTRUCTED ON BOARD
3. CORE LIFTS (@40 MINUTES) - FOCUS OF THE WORKOUT – CALCULATE PERCENTAGES
BASED ON MAX LIFTS
4. AUXILIARY LIFTS (@20 MINUTES) – AS INSTRUCTED ON BOARD, COMPLETE AFTER CORE
5. ABS, CONDITIONING AND COOL DOWN/MOBILITY (@20 MINUTES) – COACH LEADS
GETTING READY TO TRAIN – MAXIMIZE YOUR WORKOUT THROUGH THE
ATTIRE – PREPARE TO MOVE! Wear light clothing and athletic shorts; on your
feet, wear cross-trainers or running shoes and flat-bottomed shoes. Taping,
wraps and belts optional
FOCUS – PREPARE TO WORK! Just like with practice, leave distractions at the
door and focus on your workout and your teammates. Training is not social
hour. Avoid earbuds- lift together
HYDRATION – PREPARE TO SWEAT! Drink plenty of clear fluids (water, preferably,
and avoid sugary drinks) each day. Sport drinks work best during or at the
completion of a workout. Bring a drink with you.
NUTRITION – PREPARE TO BURN ENERGY! Eat 1-3 hours prior to coming – don’t eat
immediately before coming. Healthy protein and carb based meal to follow
training – CHOCOLATE MILK and SUPPLEMENTS (Muscle Milk, protein/weight
gainers, etc.) are best AFTER the workout. Avoid ‘Energy’ drinks (Red Bull,
etc.). These are just artificial stimulants.
REST – ALLOW FOR RECOVERY! We break down our muscles during workouts. Don’t
train every day! Use the weekend and off-days to allow muscles to repair and
grow. Value your sleep – give yourself ample time each night to rest and go to
bed at a reasonable hour.
SUPPORT – BE THERE FOR EACH OTHER! BUILD STATIONS, ACTIVELY SPOT AND
ENCOURAGE. EMAD TEAMS - NOTE YOUR TEAMMATES’ ATTENDANCE – SUPPORT WITH RIDES,
TEAM BUILDERS, ETC. – LEAVE NO MAN BEHIND!
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