Rules of the Campion Football Strength and Conditioning Club:
1. School is your number one priority. Homework
and Study Hall first, Weight Room second.
2. RESPECT. Respect yourselves. Respect each
other. Respect your family. Respect your
coaches and teachers. Respect the GAME.
3. Safety First: Use your spotter!!!!
4. Always put the safety latches on when using
equipment.
5. DO NOT SACRIFICE PROPER TECHNIQUE for
MORE WEIGHT.
6. Put your weights away and clean up your area
when done.
7. Do not cheat or shorten your exercises.
Commitment and dedication is rewarded.
8. Track your progress.
9. Weightroom is all business. Due to the limited
amount of time, you must make your workouts
efficient. You are not here to socialize. You
are here to get bigger, stronger and faster.
10.
Always PLAY LIKE A CHAMPION.
Core Exercises and Auxiliary Exercises
* Exercise are based on equipment availability in the CAMPION
WEIGHTROOM.
Core Exercises – Work many muscles simultaneously.
Exercise
Bench Press (Dumbell/Barbell)
Muscles Worked
Shoulders (Delts), Chest (Pecs), Triceps
Incline Press (Dumbell/Barbell)
Shoulders (Delts), Upper Chest (Pecs),
Triceps, Upper Back
Shoulders (Trapezius, Delts), Triceps,
Upper Back
Hips Flexors, Glutes, Hamstrings,
Quadriceps, Groin, Lower Back (Erectors)
Hip Flexors, Glutes, Hamstrings,
Quadriceps, Groin
Hip Flexors, Hamstrings, Glutes,
Quadriceps, groin, Lower Back (Erectors)
Groin, hip flexors, hamstrings,
Quadriceps, Ankles
Upper Back (Latisimus Dorsi, Rhomboids,
Trapezius), Erectors, Biceps
Shoulders (Trapezius), Erectors
Shoulder Press (Dumbell/Barbell in
front)
Back Squat
Leg Press
Dead Lift
Walking Lunge (Dumbell/Barbell)
Lat Pulldowns
Shrugs (Dumbell/Barbell)
Auxiliary Exercises – Work one or a few muscles.
Exercise
Dumbell Flys/Pec Deck
Bicep Curls (Standing/Seated)
Tricep Extensions (Bar/Rope)
Dips
Wrist Curls
Bent-Over Rows
Seated Rows
Leg Extensions
Hamstring Curls
Standing Heel Raises
Front/Rear/Side Raises
Upright Rows
Chin Ups Assisted (Wide Grip)
•
Muscles Worked
Chest (Pecs)
Biceps
Triceps
Shoulders/Triceps/Chest (depending on
movement)
Wrists/Forearms
Lats, Trapezius, rhomboids
Lats, Trapezius, Rhomboids, Erectors
Quadriceps
Hamstrings
Calves (Gastrocs, Soleus)
Shoulders/Upper Arm (Deltoids)
Shoulders/Upper Arm (Deltoids and
Trapezius)
Lats, Biceps
Off Days – Abs/Stretching/Isometric and Isotonic exercises
For workouts, combine 3 Core exercises and supplement with 2 Auxiliary. Each
Core Exercise should have 4 Sets at 8-10 Reps each set. Each Auxiliary
Exercise should have 4 Sets at 10-12 Reps each set. Working weight will be
determined after determining your strength level. A sample plan might look like the
following:
Day 1
Bench Press or Incline Press
Back Squat or Leg Press
Shrugs
Tricep Extensions or Dips or Wrist Curls
or Dumbell Flys/Pec Deck
Leg Extensions or Hamstring Curls or
Standing Heel Raises
Day 2
Shoulder Press
Dead Lift or Walking Lunge
Lat Pull Downs
Bicep Curls or Bent Over Rows or Seated
Rows or Chin Ups Assisted
Front/Rear/Side Raises or Upright Rows
DETERMINING YOUR STRENGTH LEVELS – Core Exercises
To determine your strength level for a particular exercise, refer to the following steps.
All players will be monitored at some point during their training to determine their
proper strength level by a coach. Be sure to record your strength level for each
exercise in the space provided along with the date.
1. Do 10 repetitions of the exercise with just the bar. Rest for 2 minutes.
2. Add 10 pounds on each side and do 10 more repetitions. Rest for 2 minutes.
3. Add another 10 pounds on each side and do 10 more repetitions. Rest for 2
minutes.
4. Continue this process until you cannot do 10 full repetitions using proper
technique.
5. The last weight at which you can complete 10 repetitions becomes your
strength level. Using this weight and the number of reps you completed, find
your calculated single rep max using Appendix A.
6. Continue the same process for each core exercise.
7. Do not do more than three core exercises per day. If you need to find your
strength level in six exercises, do three on one day, the other three on the
next. Spread the exercises out to be sure you get enough rest.
8. The 45 lb. Olympic Bar may be too heavy for you. If it is, work with dumbbells
until you are strong enough to use the proper bar. You may find that you
already have some strength and the bar is too light for you. If this is the case,
ask one of the coaches to help you determine your starting weight.
9. Once you have determined your strength level, over the course of your training
you will change the number of reps and sets as well as your working weight as
you progress.
Appendix A: Personal Best Conversion Chart
How to use the chart.
- the far left column (10) represents your strength level (the amount of weight you
can lift for 10 repetitions using proper technique). The far right column (1) shows
what should be your single rep max (the maximum amount of weight you can lift for
1 repetition) depending on your strength level. In the initial building phase while you
are all familiarizing your bodies with weight training, you will be working with
between 8-10 repetitions. This will change over time as you become used to the
weight and you get stronger and your technique improves.
10
9
8
115lbs
115
125
135
145
155
160
170
175
185
190
200
205
115
120
130
140
150
160
170
180
185
195
200
210
215
120
125
135
145
155
165
175
185
190
200
205
215
220
Number of Repetitions
7
6
5
4
120
130
140
150
160
170
180
190
195
205
210
220
225
125
135
145
155
165
175
185
195
200
210
215
225
230
130
140
150
160
170
180
190
200
205
215
220
230
235
135
145
155
165
175
185
195
205
210
220
230
240
245
3
2
1
140
150
160
170
180
190
200
210
215
225
235
245
250
145
155
165
175
185
195
205
215
220
230
240
250
260
150
160
170
180
190
200
210
220
230
240
250
260
270
Once you have determined your strength Level, record it here in your book for your
first cycle. This will be used at the end of the cycle to track your improvement.
Core Exercise Name
Strength Level (amount of weight lifted for
10 repetitions using proper technique)
* Auxiliary exercises weight will be determined by your comfort levels and
ability to perform using proper technique.
Exercise
DATE:
Core Exercise #1:
____
____
____
____
Core Exercise #2:
____
____
____
____
Core Exercise #3:
____
_______________ ____
____
____
Auxiliary Exercise
____
#1:
____
_______________ ____
x
x
x
x
x
x
x
x
x
x
x
x
x
x
x
DATE:
10
8
8
8
10
8
8
8
10
8
8
8
10
10
10
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
x
x
x
x
x
x
x
x
x
x
x
x
x
x
x
DATE:
10
8
8
8
10
8
8
8
10
8
8
8
10
10
10
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
x
x
x
x
x
x
x
x
x
x
x
x
x
x
x
DATE:
10
8
8
8
10
8
8
8
10
8
8
8
10
10
10
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
x
x
x
x
x
x
x
x
x
x
x
x
x
x
x
DATE:
10
8
8
8
10
8
8
8
10
8
8
8
10
10
10
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
x
x
x
x
x
x
x
x
x
x
x
x
x
x
x
10
8
8
8
10
8
8
8
10
8
8
8
10
10
10
Auxiliary Exercise
____ x 10
#2:
____ x 10
_______________ ____ x 10
____ x 10
____ x 10
____ x 10
____ x 10
____ x 10
____ x 10
____ x 10
____ x 10
____ x 10
____ x 10
____ x 10
____ x 10
Exercise
DATE:
DATE:
DATE:
DATE:
Core Exercise #1:
DATE:
____
____
____
____
____
Core Exercise #2:
____
____
____
Core Exercise #3:
____
_______________ ____
____
____
Auxiliary Exercise
____
____
#1:
_______________ ____
x
x
x
x
x
x
x
x
x
x
x
x
x
x
x
10
8
8
8
10
8
8
8
10
8
8
8
10
10
10
Auxiliary Exercise
____ x 10
#2:
____ x 10
_______________ ____ x 10
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
x
x
x
x
x
x
x
x
x
x
x
x
x
x
x
10
8
8
8
10
8
8
8
10
8
8
8
10
10
10
____ x 10
____ x 10
____ x 10
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
x
x
x
x
x
x
x
x
x
x
x
x
x
x
x
10
8
8
8
10
8
8
8
10
8
8
8
10
10
10
____ x 10
____ x 10
____ x 10
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
x
x
x
x
x
x
x
x
x
x
x
x
x
x
x
10
8
8
8
10
8
8
8
10
8
8
8
10
10
10
____ x 10
____ x 10
____ x 10
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
x
x
x
x
x
x
x
x
x
x
x
x
x
x
x
10
8
8
8
10
8
8
8
10
8
8
8
10
10
10
____ x 10
____ x 10
____ x 10
Bench Press/Incline Bench Press
1. Lie on a flat bench with eyes directly under the bar.
2. Keep feet flat on the floor with hands spaced evenly slightly wider than shoulder width.
3. Lift bar off the racks and slowly lower the bar to the highest point on chest.
4. Drive the bar upwards and back over the eyes to arms length while exhaling.
Shoulder Press
Overhead Dumbbell Press
Strengthens the front of the shoulders
(anterior deltoid) and the upper back
(upper trapezius). There is also some
benefit for the back of the upper arms
(triceps).
Exercise:
1. With a dumbbell in each hand,
stand with shoulder-width apart. Keep the knees slightly bent.
2. Raise the dumbbells to the sides of your shoulders with the palms facing front. Your
elbows should be close to the body, pointing down. The top of the dumbbells should be
about level with the tops of your shoulders.
3. Take a breath, hold it and keep our abdominals tight then smoothly lift the dumbbells
overhead till your arms are straight with the elbows just slightly bent. Exhale as soon
as you pass the hardest part of the lift. (Holding your breath for just a split-second as
you start the lift gives support to your spine).
4. Slowly lower the dumbbells to starting position.
Performance tips:
1. Your arms are straight in the ending position but be sure that you are not locking your
elbow joint.
2. Do not allow the dumbbells to drift forward or backward in the ending position.
3. In the uppermost position, your elbows should be next to your ears, not in front of
them.
4. Keep your abdominals tight and do not allow your lower back to arch to lift the
dumbbells up.
5. If you have ever had any kind of shoulder joint problem, avoid this exercise.
Repetitions:
To increase the size of the muscle, use a weight heavy enough to get you tired after only
eight repetitions. Rest. Do one or two more sets.
Squats
1.
2.
3.
4.
If just beginning, work with a trainer to learn proper technique.
Always have one or two competent spotters available.
Position the squat rack so the bar sits about 3 inches lower than your shoulders.
Position your hands evenly on the bar and and back up and under the bar so it rests
comfortably on your shoulders.
5. Maintaining a wide stance place your feet squarely under the bar and lift it from the rack
using the legs.
6. Keep the weight centered; do not lift from your heels or toes.
7. Slowly bend your knees while keeping your torso erect.
8. At the bottom of your movement the angles of your knee joint and hip joint are nearly equal.
9. Never relax or drop to the bottom position. Remain constant, slow, and controlled muscle
tension.
10. Slowly return to starting postion while keeping your torso and back erect and hips under the
bar.
11. At the end of the exercise have your spotters help to guide the bar back to the rack.
Tips for Avoiding Injury
The squat can cause a great deal of stress and strain on the knees even for those with no history
of knee problems. By varying your foot placement you can change that stress. Using a wide
stance decreases the stress on the posterior cruciate ligament (PCL). A narrow stance
significantly increases stress. The angle of the foot (toes turned out or toes pointed straight
ahead) however, does not affect the stress on the knees. There is no evidence that the squat
exercise produces excessive force in the anterior cruciate ligament (ACL).
Seventy-five percent of all squatting injuries occur before or after the actual lift; either moving into
position or returning the weight to the rack. Make sure you have competent spotters at all times.
Leg Press
Instructions
Preparation
Sit on machine with back on padded support. Place feet on platform. Extend
hips and knees. Release dock lever and grasp handles to sides.
Execution
Lower sled by flexing hips and knees until knees are just short of complete
flexion. Return by extending knees and hips. Repeat.
Comments
Adjust safety brace and back support to accommodate near full range of motion
without forcing hips to bend at waist. Keep knees pointed same directions as
feet. Do not allow heels to raise off of platform, pushing with both heel and
forefoot.
Dead Lift
position for the dead lift
1. Standing in front of a barbell with your feet under the bar, grasp the barbell in an
alternate grip (one hand under grip, one hand over grip) with your hands roughly 2
feet apart. Bend over the bar keeping your back straight, knees slightly bent, head
up and thrusting your butt out.
execution of the dead lift
1. Without bending your arms, lift the weight from the floor until your body is
completely upright. Lower the weight to the floor and repeat the movement.
2. Keep the movement fluent, slow, and controlled.
Walking Lunge
The Lunge is a simple but very effective exercise for the legs. It involves balance and coordination, which
is very useful for sports as well as muscle development. The dumbell version of the Lunge is the easiest to
start with though it can also be done with a barbell.
How to do it:
•
•
•
•
Hold two dumbells in your hands by your
sides.
Step forward with one leg and lower your
upper body down, bending your leg (don't step
out too far). You should have about two to two
and a half feet between your feet.
Do not allow your knee to go forward beyond
your toes as you come down, keeping your
front shin perpendicular to the ground.
Push up and back and repeat with the other
leg or do all the reps with one leg then switch.
•
•
•
•
•
The farther forward you step, the more the
glutes and hamstrings you will use (closer
works the quads more, just don't go too close).
It is very important to keep your upper body
vertical.
Go down until your bottom knee almost
touches the ground.
Think about sitting back when doing these.
This will prevent you from leaning too far
forward.
It is best to do this exercise all on one leg
without standing up each time. Stepping
forward can overstress your knee. Simply do
all your reps on one leg then switch legs and
do all your reps on the other leg.
Lat Pulldowns
Technique
1. Attach a long bar to the lat pulldown machine, and adjust the thigh pads so
that when you are sitting your knees are at right angles and feet flat on the
ground.
2. Grasp the bar using a wide grip and sit down maintaining the upper body in an
upright position, slightly leaning back from the hips.
3. Pull the bar in front of your face to the top of your chest and pause.
4. Slowly release the bar back to the starting position by straightening your arms.
Points to remember
1. avoid jerky movements
2. keep shoulders down to stabilize the scapula and isolate the lats.
Alternatives
1. The grip can be either facing forward or facing back to you. Each grip will use
the muscles differently.
2. Avoid the potentially dangerous behind the neck technique alternative.
Shrugs (Dumbells/Straightbar)
Instructions
Preparation
Stand holding dumbbells to sides.
Execution
Elevate shoulders as high as possible. Lower and repeat.
Comments
Since this movement becomes more difficult as full shoulder elevation is
achieved, a height criteria for shoulder elevation may be needed. For example,
raising the shoulders until the slope of the shoulders become horizontal may be
considered adequate depending upon individual body structure.
Dumbell Flys/Pec Deck
FLYS
Lie supine on a flat bench with two light dumbells at arms length above the shoulders
with the palms of the hands facing each other. Keeping the arms as straight as
possible, lower the dumbells out to each side of the chest in a semicircular
motionuntill the weights are about even with the sides of your chestbut back slightly
so they are nearly in line with your ears. From this position return the weights back
above the chest using the same path you used originally. Exhale as you reach the top
position. You must breathe heavilly, hold your chest high, keep your head on the
bench and concentrate on the pectorals.
PEC DECK
Sit facing away from the machine, holding the handles or with your arms behind the
pads. Your arms should be parallel with the floor and in line with your body. Bring
your arms in front of you in an arc fashion until your hands meet in front of your
chest. Reverse the movement on the way back.
Spotter Information:
A spotter can stand in front of the individual and spot at the elbows or wrists.
Bicep Curls
Barbell Curl
Preparation
Grasp bar with a shoulder width under hand grip.
Execution
With elbows to side, raise bar until forearms are vertical. Lower until arms are
fully extended. Repeat.
Comments
When elbows are fully flexed, elbows should only travel forward slightly
allowing forearms to be no more than vertical to allow for a relative release of
tension in muscles between repetitions
Tricep Extension
This exercise is one of the most popular and effective exercises for building
the tricep muscle. The Tricep Extension focuses on all areas of the tricep
muscle. Do not lift so heavy that your elbows leave your sides during
execution of this movement. This exercise can be used with a V-Bar, rope or
a straight bar.
Starting Position: Grasp a V-bar with a close grip. Palms should be facing
down on this exercise. Your feet should be together and you should be
leaning slightly forward with elbows at your side.
•
•
•
Start by pressing the bar all the way down towards the fronts of your
thighs.
Allow the weight to slowly lift back up using control until the forearms
are perpendicular to the torso.
Then press the bar back down towards the floor extending arms fully
while feel a contraction in the triceps.
Dips
Extend yourself at arms length above the bars, then lower yourself slowly until ninety
degrees then back to the top. The more forward you lean, the more chest muscles
are activated.
Spotting
A spotter is optional and should stand behind the participant with hands on the
trainers feet or tibia.
Bench Dips
Place two benches Parallel to each other. From standing in th middle of them, place
your hands on the edge of the back bench and your feet on the front bench. By
bending at the elbows, lower yourself as far as you can. To raise your body back up,
extend your elbows until you arms are fully extended but your elbows are not locked.
To make this exercise more difficult, place weighted plates across your thighs.
Spotter Information:
A spotter is not necessary.
Wrist Curls (Reverse)
Preparation
Sit and grasp dumbbell with underhand grip. Rest forearm on thighs with wrist just
beyond knee.
Execution
Allow the dumbbell to roll out of the palm down to the fingers. Grip dumbbell back up
and flex wrist. Lower and repeat. Continue with opposite arm.
Comments
Keep elbows approximately wrist height to maintain resistance through the full range
of motion.
Bent Over Rows (Single Arm)
Preparation
Kneel over side of bench with arm and leg to side. Grasp dumbbell.
Execution
Pull dumbbell to side until upper arm is just beyond horizontal or height of
back. Return until arm is extended and shoulder is stretched forward. Repeat.
Continue with opposite arm.
Comments
Allow scapula to articulate but do not rotate torso in effort to throw weight up.
Seated Row
position for the cable row seated
1. Grasp the seated pulley handles with palms facing inward. 2. Slowly straighten
your arms, sit down and secure your feet firmly on the feet apparatus.
3. Make sure your knees are slightly bent in the start position with your back straight.
4. Slightly lean forward.
execution of the seated row cable
1. Pull the cable horizontally into your mid section while keeping your back straight.
Keep your elbows close to your body and pull your arms back. Hold for a second and
slowly allow your arms to straighten, slowly stretching your lats. Repeat the
movement.
2. Keep the movement fluent, slow, and controlled.
Leg Extensions
Preparation
Sit on apparatus with back against padded back support. Place front of
lower leg under padded lever. Position knee articulation at same axis
as lever fulcrum. Grasp handles to sides for support.
Execution
Move lever forward by extending knees until leg are straight. Return
lever to original position by bending knees. Repeat.
Comments
Stabilizers are used during heavy resistances to prevent body rising off
of seat.
Hamstring Curls
Preparation
Facing bench, stand between bench and lever pads. Lie prone on bench with
knees just beyond edge of bench and lower legs under lever pads. Grasp
handles.
Execution
Raise lever pads to back of thighs by flexing knees. Lower lever pads until
knees are straight. Repeat.
Comments
Keep torso on bench to reduce hyperextension of the lower back. Most
machines are angled at the users hip to position the hamstring in a more
favorable mechanical position.
Heel Raise
Starting Position: Start with feet shoulder-width apart, knees slightly bent, and
engage the abdominals to help support the lower back.
Action: Plantarflex up on the toes. Pause, then slowly lower to the starting position.
Variation: One foot at a time, hanging hte heel of the working leg off the edge of a
bench while the other leg maintains full contact with the bench.
Equipment Variations:
•
•
Dumbbells held at waist or shoulder level
Weighted bar held on top of the shoulders
Common Error:
Error: Leaning forward with the trunk while lifting the heels
Correction: Maintain a neutral spine by engaging the abdominals and stabilizing the
spine, and not allowing the hips to move during the execution of the exercise.
Front/Side(Lateral)/Rear Raises
Instructions – Lateral (side) Raises
Preparation
Grasp dumbbells in front of
thighs. Bend over at hips slightly
with knees bent.
Execution
With elbows slightly bent, raise
upper arms to sides until elbows
are shoulder height. Maintain
elbows' height above or equal to
wrists. Lower and repeat.
Front Raises
1. Stand upright with your feet shoulder width apart and
your knees slightly bent.
2. Let your arms hang in front of your body with each
hand holding a dumbbell, ends facing front to back.
3. Inhale and lift your arms out and away from your
body,
using your shoulders, until your hands are at shoulder
height.
4. When you reach the top position the arms and body
should resemble the letter "T".
5. Lower your arms, using the shoulders, back to the
starting position.
6. For added variety, at the top of the movement turn the
hand in a "tea pouring" motion.
Rear Raises
Using dumbbells, bend over at the waist with your feet shoulder width apart.
Keep a slight bend in the knees to prevent stain on the lower back. Hold the
dumbbells at arms length in front of you with the palms of your hands facing
each other. Keep a slight bend in your elbows.
Using your upper back strength, raise the dumbbells to the back and
upwards in a semicircular arc as far as you can. Hold this position for a
second to maximize the peak contraction in the rear deltoids. Lower the
dumbbells back to the starting position. Repeat.
Upright Row
With an overhand grip, and hands comfortably apart, let the weight hang directly in
front of you. Lift the bar straight up, keeping the bar close to your body. Lift until
your elbows and forearms are level with the ground. Lower the weight slowly to the
starting point.
Note:This exercise is dangerous if it is done improperly. As well, discomfort may be
felt in the wrists. (Discontinue with this exercise)
Spotter Information:
A spotter can be in front of the individual making sure that the individual completes
the repetition.
Chin Ups
Reverse Grip Chin
Muscles affected. Biceps and Brachialis (front of upper arm), Latissimus Dorsi
(back), Trapezius (upper back), Teres major and minor (shoulder), Rhomboids
(back), Deltoids (shoulder), Triceps (back of upper arm), forearm, Abdominals. Very
difficult because of radial forearm muscles involved.
Instructions: Reverse grip on handles, palms facing away from face. Hanging
position, cross legs or bend knees if necessary.
Action: Pull up, chin above level of handles. Control on way down.
Regular Grip Chin
Muscles affected: Same as above. Less difficult - has forearm power to pull in.
Instructions: Palms facing chin - instructions same as above. Action: Same as
above.do
wn slowly
arms are
again.
until your
straight